RunRunLive 4.0 - Running Podcast
RunRunLive 4.0 - Running Podcast
Chris Russell
Welcome to the Run-Run-Live 4.0 Podcast! - This podcast celebrates the transformative power of endurance sports. This is the next generation follow up to the RunRunLive 2.0 Podcast. This show is a thoughtful, interview-based format that explores the connection between running, and endurance sports in general and your physical and mental health. All episodes, show note, links and previous show iterations can be found at www.runrunlive.com
Episode 4-461 – Jackie - Sidelined USA
The RunRunLive 4.0 Podcast Episode 4-461 – Jackie - Sidelined USA  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-461 of the RunRunLive Podcast.  Today we’ve got a great chat with Jackie from Sidelined USA an organization that helps athletes deal with career -ending injury and rebuild for a positive life.  In section one we are going to talk about Molly Seidel.  Because she’s a great story on so many levels. In section two I’ll give you a quick report out on the century ride I did last week with my running bros. Yup, took a day off from work and went for along ride with Frank, Tim and Brian.  We rode out to Rockport and back.  Tim made a movie out of it you can see on YouTube if you google “” The big news from my side is that I had a follow up appointment with my Knee doctor and the new MRI shows that my injury is not getting better.  Let me explain, because I have a better idea of what the injury is now, and I think I can explain it better.  Before, when I got the first MRI in May, he said I had a ‘stress fracture’.  That’s misleading.  It is more of ‘stress reaction’.  On the MRI it’s a cloudy spot, like a bruise, not a jagged crack or break.  Picture a pirate flag with the skull and cross bones.  Those cross bones on the pirate flag are the femur bones.  That’s the big bone that plugs into your hip socket at the top and rests on your knee at the bottom.  If you look at the depiction on the pirate flag the end of the bones have these two pronounced knobs sticking out at the end of the bone.  That’s not really what they look like but it’s a good illustration of the area I’m talking about.  Those knobs are chondral. The left chondral on my knee has this stress reaction.  Inside the knob, the chondral is a spongy material.  This is where my stress reaction is.  So, you could say it’s a persistent bruise inside the chondral.  Why is it not getting better?  2 reasons.  First reason is that it can naturally take a long time to heal.  Second reason is I’m a compulsive idiot and won’t stay off it.  A couple other points.  First, unlike a tendon or ligament injury, this isn’t going to create scar tissue.  It’s just going to eventually heal.   Second is that you don’t want to completely stop using it, you need to keep the joints in motion for it to heal properly.  Another point is that this area does get good blood flow.  This will help it heal eventually without it getting chronic.  The doctor says I can still bike, hikle and do any other exercise.  You can’t reasonably stay off it.  It just takes awhile to heal.    There is a treatment where they inject something into that spongey material, like a cement or gel to basically fill up the space and create structure in there, but that sounds a bit invasive to me. Other than that, the knee cartilage and meniscus are fine.  So, I’ll just stay off the running for a few more months and give it a chance to heal. The challenge I have, that you all already know is that there is no other exercise as simple, effective and fulfilling as a good long run.  I’m having to work really hard on my diet to make up for those 3,000 calories a week. Biking, swimming and lifting are great, but they require equipment, and a venue.  Running is open the door and go.  And, Ollie can’t do those other sports with me.  Anyhow, that’s my update.  Now I just have to focus on staying fit and sane until it heals. My friend Tom from my running club lost his fight with prostate cancer last week. It left us all a bit shaken.  I’ll tell you a Tom story.  You know I’ve been heart rate training for many years.  I remember posting my heart rate efforts and my zones.  Tom, who was always curious about new ways to improve his running, would quiz me on heart rate topics when we got together.  He was quite concerned because, while my resting heart rate is in the high 30’s his was in the mid-70’s.  So my zone 4 efforts were his zone 2 efforts.  I had to talk him down off the ledge and assure him that everyone was different and there was no normal.   I don’t think he was happy with that answer.  Basically, that I was reptilian in my HR and he was more of a hummingbird.  Tom always showed up.  Always helped.  Never complained. And we’re going to miss him. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Molly Seidel - … Jackie Allibone Director of Marketing & Development - https://www.sidelinedusa.org/about Mission Sidelined USA exists to reunite permanently-sidelined athletes with their passions and inspire them to find a meaningful way forward. Vision To see athletes create a positive mindset within themselves, requiring their personal best, in order to confidently face and overcome their challenges, both on and off the court/field. Invitation Sidelined USA, a 501(c)3 nonprofit, operates entirely on the generosity of the community - individual donors, foundations, and companies.  Will you join us in empowering medically sidelined athletes to find their own “comeback” stories?  What We Do Sidelined USA serves the community of permanently sidelined athletes in three ways: RESOURCES - We publish research-based articles and interviews to assist in a healthy adjustment and psychological recovery. CONNECTION - We connect sidelined athletes to others who have experienced a medically-forced exit from competition through our Sidelined Stories interviews and our online connection group. NEW PURSUITS - We inspire and equip sidelined athletes to adapt to their new reality by re-engaging with the sports world through alternate avenues. LEARN MORE▸ Additionally, we engage in original research, education, and advocacy projects in order raise awareness for improved after-care of medically disqualified athletes on a national scale. RESEARCH - Recognizing a significant lack of data related to medical disqualification in the U.S. and the limited research on the psychological impact of medical exit from sport, the Sidelined USA team is currently engaging in two research studies to better inform the sports medicine community about best practices for the after-care of medically disqualified athletes. EDUCATION - Our team provides education for athletic trainers, coaches, parents in order to raise awareness of the psychological impact of a medically-forced exit from sport and provides guidelines for best practices on supporting sidelined athletes in their transition forward. ADVOCACY - Sidelined USA recognizes that for far too long there has been a significant gap in resources to support medically disqualified athletes in their transition forward. We advocate for additional research and data collection and are teaming up with up with national organizations to create a standard of care for medically disqualified athletes.     Section Two – Century in the Rain - Outro Ok my friends we have had a career-ending injury that has forced us to the end of episode 4-461 of the RunRunLive Podcast.  Now to find some other way to burn 3,000 calories a week.   I went down to the local pond, you might call it a lake, but in New England it’s a pond.   Interestingly ‘pond’ originally meant an artificial body of water.  The original English word was pound.  We still use that in New England in the original sense, with the term, “lobster pound”… which means a tank of water you keep live lobsters in.  Anyhow, I went down to my local pond after weightlifting at the gym this week.  Went out and swam a ½ mile.  Felt good.  Out of shape, but my form is good.  I managed to find my googles and ear plugs.  I did find a swim cap but it disintegrated when I tried to put it on.  My wife thought that was hilarious. I’ll have to dig out the old tri-wetsuit as it gets colder.  Right now, that’s not a problem.  We had a mini-heat wave last week and the top couple feet of water in the pond is very warm.  It’s still cold under that, so I could dive down to cool off.   I was a little apprehensive to swim out into the middle of the pond.  Since Covid the local news has been filled with people drowning.  It seems, just like in the trails, people who wouldn’t normally be at the local water holes are, if you’ll excuse the turn of phrase, diving right in.  Many of them have gotten into trouble.  It got me to thinking that I haven’t swum for a couple years, and I’m just the kind of guy they describe who overestimates his ability.  But, like I said, it felt fine.  I had some cramping in my feet and my form got a little sloppy as I got tired but for the life of me, I don’t think drowning is an outcome to be worried about.  I think what’s gets people in trouble is that they get a cramp or something and then panic.  When you’re in the water panic is bad.  The more you fight the water the harder it is to stay afloat.  So, anyhow, swimming.  I do still have a couple of races on the calendar.  I’m still going to go down to the Bird in Hand half.  Even though I am going to stop running altogether.  I’ll hook up with my Galloway walk/run friends and have some fun.  Then I have the virtual Boston Marathon in October.  Looks like I’ll have to full-on walk it.  So, any ideas on a good 26.2 mile hike I can do?  Maybe collect some donations for Prostate Cancer?  That sounds like a worthy cause. Lemons and lemonade my friends.  This morning I thought my club was having a brunch run, so I picked up a traveler of coffee at Starbucks and headed over.  It wasn’t until I passed them all out on the road, they were running, that I realized I’d goofed up and the brunch was next weekend.  No worries, I just parked my truck at the town hall and set up a coffee aid station for when they came in.  Then mounted up on Fuji-san and rode the river trail end-to-end for a quick 25ish mile.  Gotta keep showing up and make lemons from lemonade. Every day is an opportunity.  I’ll see you out there.   My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Aug 15
49 min
Episode 4-460 – Larisa on Burnout
The RunRunLive 4.0 Podcast Episode 4-460 – Larisa on Burnout  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4460.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-460 of the RunRunLive Podcast.  Here we are in July – moving into August of 2021.  We’ve turned the corner on summer and the days are already getting shorter up here in New England.  What’s the update?  I have more doctor’s appointments than an 80 year old.  I’m 6 months into the sore knee.  I tried to increase my mileage last time we talked, but the knee got sore so I took a week off from running.  I had my second MRI and we’ll have a follow up with the knee guy to see if they can figure out why it still hurts.  He saw a stress fracture in there originally, but there’s something else going on.  We’ll figure it out.  And if he can’t give me an answer, I’ll kick him to the curb and do my own rehab. Doctors! I’ve been riding my bike a couple times a week and hitting the gym to lift.  I feel strong but it’s not the same. One of the things that challenges me is those 3,000 calories a week I’d normally burn running.  I really have to watch what I eat, or I balloon up.  And even though I’m eating fairly clean, I’m not losing any weight because I’m just not burning those calories.  I eat about 2,000 calories a day, no sugar, very few carbs.  I haven’t had a sandwich in 9 months or a real pizza.  The cauliflower pizza isn’t bad, but it’s not what I crave! I went down and volunteered as a course marshal for the local Appleman Triathlon.   I’ve run that race a couple times.  It’s an interesting course.  The bike course has 4-5 monster hills and the run course has a technical single path trail section that challenges people.  Especially the non-trail runners.  And it was raining on Sunday, so they did that in the mud! It was good to get out and volunteer.  Cheer some people on.  Good to see people racing again.  I’m taking a day off to ride a century with my old running buddies this week.  Should be fun.  We’re going to ride to the coast.  There may be a brewery involved.  I mentioned last week that I have been corralled to lead the fitness project for my team where I work.  I was out hunting for guest speakers, and I ran into today’s guest Larisa.  Larisa runs that helps high achieving individuals who are experiencing burnout.   So of course I signed her up for an interview.  We have a great chat.  She is doing honorable and worthy work and I think it should resonate with some of you.  I know it resonated with me. In section one I’m going to talk about the Olympic Marathon.  In section two I’m going to talk about how athletes deal with career ending injuries. I’m still working on turning my other podcast the After the Apocalypse serial into a book.  It’s been hard.  What with all the agents calling me and fighting over the right to represent me.  Throwing money at me.  Fans storming the table at book signings, hanging on my every word, begging me for signatures.  And daytime TV producers trying to squeeze me into every broadcast.  It’s exhausting. All that stuff will happen.  It just hasn’t happened yet.  But I’ll tell you something that has happened.  One of the people at work is teaching us a course called “Infinite Possibilities”.  It’s a lot of the stuff you already know.  A little Tony Robbins a lot of The Secret.  If you don’t know The Secret it’s a book and movie that basically says you can manifest anything you want by focusing on it. So, for instance, if you want a new job, you write down all the attributes of your dream job and visualize it.  If you keep visualizing and affirming that vision of the new job the universe will hear you and step in and give you what you want.  Voila – you’ve got that new job of your dreams. The basic premise is that your thoughts create your reality.  Now, I’ve read all this stuff and done it all before.  I was doing a bit of eye-rolling in the sessions. I don’t really think The Secret works, at least not in the magic way they lay it out. There were exercises.  One of the exercises is to pick something, anything, and manifest it.  Some people pick a hawk feather and all of a sudden, they find feathers everywhere.  Some people pick a coin, and they find coins everywhere.  I figured I’d play along and chose to manifest a ten-dollar bill.  I took one out of my wallet and visualized it.  Three weeks went by without my ten-dollar bill showing up.  Because, like I said it’s a bunch of magical thinking and hokum.  I figured I’m meeting the universe halfway because I’m always out on the road running and riding so if anyone is going to find a ten-dollar bill it’s me.  You know, don’t make the universe work so hard.  I was starting to get a bit aggravated what with all these people finding their feathers and coins and me sans ten dollar bill.  I could’ve asked for a $100, right?  Ten bucks aint nuthin! Where’s my ten bucks mr universe? A little scene painting now. I live at the end of a cul de sac. I’m the last house. So in front of my mailbox is a circle of pavement. My driveway dumps out into this circle of pavement. I went for my long ride today and came back in through the circle and up the driveway.  My wife was home. She had a flat on her bike, so I fixed it. She left to go for a ride over at the rail trail, so I jumped in the shower.  After my shower grabbed Ollie and we got in the truck to go downtown to the police station to pick up my gun license – long story for another day.  As I back into the circle I see what looks like leaves on the spread around the circle by my mailbox and up on my lawn.  So I throw it in neutral, get out and take a look.  It’s a one dollar bill. A crisp, new, one-dollar bill.  And another, and another, and another… and I’m thinking to myself, “ok it’s not a ten-dollar bill but…”  And I keep picking them up.  5, 6, 7, 8, 9… And that’s it.  9 one-dollar bills. Then I’m hunting around in the bushes looking for number 10!  But I didn’t find it. So, I guess the universe discounted me a dollar for not believing in it’s hokum.  Or maybe Massachusetts has a 10% manifestation tax. Anyhow, I’ve decided to ask the universe for a new knee.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – The Olympic Marathon -   … Larisa Harrington– Owner Strong by Nature Wellness Meet Larisa Larisa, (she/her), utilizes her extensive education and experience to support the holistic well-being of her clients. She has a deep understanding of how unmanaged stress and anxiety affect all aspects of life and believes that well-being encompasses mental, physical, emotional, spiritual, financial and environmental components. Larisa is passionate about helping clients be their best selves, allowing them to thrive at home, at work, and in life. Section Two – Career ending injuries - Outro Ok my friends we have burned out to the end of episode 4-460 of the RunRunLive Podcast.  That’s it man, I’m done! Like I said in the intro I’ve got a century ride on the calendar this week with my buddies.  After that, next up is the Bird in Hand half marathon in Pennsylvania.  I know I can’t run, but these folks are the Galloway crew and I plan to just tuck in with some of the run-walkers and have a stroll.  It’s only a half marathon.  Ain’t nuthin.  More concerning is that I’m signed up for the Boston virtual in October.  I guess I’ll just do the same thing and walk-run a 6 or 7 hour Boston.  Look at it this way, it will be an interesting experiment.  Can a Chris with zero training and zero mileage complete a marathon? Place you bets. Then we have to think about the future.  Guess what?  I’m turning a new age group in 2022.  Yeah.  Extra time for me to qualify.  I’ve been thing a lot about starting to believe in myself again and taking on the challenge.  Maybe I can manifest a BQ somewhere on my manifested new knee?  I’m also thinking about running for Zero – the end to prostate cancer. I have a friend in my running club who is in bad shape with the prostate cancer and it’s hitting close to home.  I should do something for him.  Makes me mad that as a society we focus on stupid shit, when we could be finding a cure for cancer.  On a lighter note, I have an Ollie update for you.  I had my evaluation with the new trainer.  This is my third try.  This outfit is called K9 training.  I went up and met the owner, Ramone.  Ramone is like something you’d see in a movie about the army.  Big dude.  Intense.  Military.  Weight lifter. Anyhow he evaluated Ollie and they decide to Ollie was ok for semi-private lessons.  One of the tests was Ramone brought in his dog, a shepherd.  And while I’m holding Ollie n the leash he has his dog walk back and forth and basically do some drills to see if Ollie freaks out.  Ollie did not freak out.  Ollie thought it was great! And Ramone is giving commands to the shepherd in German.  And the shepherd is as efficient off leash as a drill sergeant’s pride and joy.    Bottom line, Not giving up on Ollie.  I think he has met his match.  We had a lot of smoke in the air in New England this week.  Apparently from wild fires in Canada.  You could see the smoke in the air.  It was a haze.  You could smell it.  And, me being me, it reminded me of a phrase writers always use when describing this phenomena – they say “The smoke hung like a pall…” Then I wanted to know what pall meant and did it have something to do with pall bearers at a funeral or maybe Pall Mall cigarettes? You know, smoke, cigarettes?  I could see a connection.  But, alas, Pall Malls were named in 1899 after a posh street in London.  That street, it turns out was named after a game, similar to modern croquet, which was pall mall, literally “Ball Mallet” in Italian.  One of my favorite authors Kurt Vonnegut said of his Pall Malls, "a classy way to commit suicide." And, they were originally pronounced Pal Mals in America before we got radio and were taught the correct way.  But, going back to the fire smoke that hung like a pall, no it has nothing to do with cigarettes, it has to do with death.  The pall is that cloth that they drape over the casket.  And pall bearers are carrying that.  So when our modern writes say the smoke hung like a pall they are invoking the misery and darkness of death.  On that cheery note, remember to manifest something good this week. And I’ll see you out there.   I will.  My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Aug 1
53 min
Episode 4-459 – Gene Founder of Charity Miles
The RunRunLive 4.0 Podcast Episode 4-459 – Gene Founder of Charity Miles  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4459.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-459 of the RunRunLive Podcast.  I found another way to avoid writing new material! Long story.  I was volunteered to lead a fitness project for my team at work.  I did a survey around what people wanted to know and the top of the list was “How do you find the time to work out?”  So – This question being eminently in the Chris Russell wheelhouse - I created a PowerPoint Presentation, of course I did, and I gave a little talk around that. It ended up being about 20 minutes long – so I stripped the audio off of that and present it here for you.  I did some minor editing to mask the folks I work with.  It’s quite brave of me!  I sound like I’m passionate about this!  As I get older I’m trying to lean in and merge the different aspects of my world.  I got some good feedback that because of our little talk they went out and did some exercise.  So the ends justify the means.  I’m going to drop that recording in here and it is long enough to take up enough space, so I’ll just do that one and the interview today and some other comments to get you a show. Our interview today is with Gene Gurkoff who has an interesting story.  You know I have a history of being involved in startups – so I lead him down that path a little.  But, he’s the guy who started Charity Miles.  He’s still trying to navigate it to a successful outcome.  I’m not an investor or a shareholder in anything right now but the venture capital / private equity space has been crazy this year.  There has been a record number of acquisitions and Initial Private Offerings or IPO’s.  On the other side there has been a record amount of money invested.  The investors are making money and spending money.  It would not surprise me to see Gene’s company in some sort of transaction this year, but that is purely speculation.  My knee is still a problem.  It was feeling stronger last week, so I went out into the trails with Ollie Thursday to see how it felt.  No improvement.  Still a sharp pain when I try to run up hills or when I toe off.  Sort of the ‘climbing the stairs’ weight baring motion.  It’s been 6 months so I’m back in to see the knee guy tomorrow.  Basically the only thing that changed over 6 months was that now I’m in terrible shape and my knee hurts.  I got a reasonable 31 mile bike ride on the Cape Cod rail trail yesterday.  For the most part the cycling is pain free.  Then I went for a soupy slow 10 mile run with Ollie on the rail trail in Groton this morning.  I got it done but it was slow and I didn’t feel great.  That gives me about 20 miles for the week and another 40 or so of biking with a couple of weights work outs thrown in.  I’m signed up for the Bird in Hand ½ marathon and I’ll be able to finish that but I won’t be racing.  We’ll see what the doctor says.  We’ll try to keep our enthusiasm and positivity up and muddle through. Another co-worker of mine is doing a “Live your best Life” course with us.  It’s a lot of manifestation and visualization stuff.  Nothing that I haven’t heard before but it’s always good to remind ourselves to think positive thoughts and be grateful for what we have. That’s what I’m doing with my knee.  Thinking positive thoughts and assuming that eventually I’ll be able to train and race like I want to.  Because our bodies are amazing.  I have a random thought to share with you.  I’m listening to a history of the American Civil War.  And the names are awesome.  Seriously.  How many people do you know named Eustis? Or Gustavus? Or Beauregard?  Come on you young parents, name your kids something spectacular!  Hope you are having a great summer, for those of you on this side of the planet.   Hope my friends in Germany are safe from the flooding.  Hope my friends out West are ok in the heat.  Stay safe everyone.  We need you with us.  On with the show.   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Gene Gurkoff– Founder of Charity Miles Gene is the Founder of Charity Miles, an app that enables people to earn money for charity when they walk, run, bike and do other activities for charity.  Charity Miles is regularly featured as one of the top health and fitness apps and has helped earn over $5 million for charity.  Gene is also an avid runner, husband and father.     Outro Ok my friends we have charitably contributed to the end of episode 4-459 of the RunRunLive Podcast.  Thank your lucky stars that you have the ability to help others! I have a couple updates before I go.  First, harking back to my comments on finding time to work out.  I’ve been doing a little engineering time study on my workouts.  And I discovered something quite wonderful.  The case study is going to the gym to lift weights.  It’s 6 miles to the gym and 6 miles back and sometimes I’ll ride my bike, but let’s ignore the commute for now and focus on the workout itself.  I’ve been lifting heavy, which basically means heavier weights and fewer reps.  Monday night I did chest and back and Abs.  This consists of 3 sets of 3 exercises for the chest.  So 9 total sets of chest. Then another 3 sets of 3 exercises for the back, so another 9 sets for the back.  Then at the end of each I throw in a set of Abs – so 3 total sets of Abs.  Add it all up and I’m getting 21 heavy sets down in this workout.  How long do you think that takes?  Well I timed it.  Less than 40 minutes.  My god people!  Less than 40 minutes!  Do the math! You could do a simple workout of 1 set per muscle group and be done in 10 minutes.  You can do a total body core set that has 15 or so distinct separate exercises in it in less than 15 minute.  So I don’t want to hear anybody say they don’t have time.  You just have to go in and attack those workouts.  Don’t lollygag around the gym looking mean.  Get that shit done.  You’ll work up a sweat and look like in a month! Second update, I finished up the first season, 20 episodes of my Apocalypse podcast.  Now I’m going to turn it into a book and get started on the second season.  It’s doing well.  I’m over 14,000 downloads and getting some good feedback.  That’s in 6 months, pushing out an episode every two weeks. Again, do the math.  2500 words time 20 episodes is 50,000 words and you’ve got yourself a book.  Don’t wait for permission.  Don’t wait until you’re sure you know what you’re doing.  Don’t wait until you’re sure you’ll be successful.  Don’t wait until you can afford it.  Start! Start and pile up those pebbles one at a time and before you know it you’ll have a mountain.  Or an altar.  Or a sculpture. Start and you will find a way.  Start and the worst possible outcome is that you’ll learn something. I was interviewed by this guy Mike who has a “Wasteland” podcast called “” and the interview came out really well.  I’m quite enjoying this new creative project.  Links in the show notes.  And I’m going to drop Mike’s show with the interview on my feed next week as well.  If you go back to my sermon on how to find time, you’ll remember what I said about finding something that brings you joy.  It’s an important nuance, that we’re talking about ‘joy’, not ‘pleasure’.  Getting high might bring you pleasure but being creative can bring you joy.  I am getting great joy out of creating and producing these characters in this world and that comes through in my interview with Mike.  So, my friends, that’s your homework for this week.  Find what gives you joy and embrace it.  Then get started.  And I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Jul 18
56 min
Episode 4-458 – Fall in Love With Fitness
The RunRunLive 4.0 Podcast Episode 4-458 – Fall in Love With Fitness  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4458.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-458 of the RunRunLive Podcast.  This week’s show is going to be a bit of a “special” show or outlier.  We will be deviateing from our standard format. Why?  You ask… Because I’m lazy.  Lazy, Lazy, Lazy.  And when someone drops a prerecorded interview into my lap that I have done scant effort in creating I am not going to look a gift horse in the mouth, because it may be filled with angry Greeks, who have been camping out on the beach outside the walls of your city for 2 years – I mean wouldn’t the smell have given them away?  I guess everyone smelled a bit earthy in the bronze age.  But I digress, and by now anyone who was listening to this show for the first time might be reconsidering their life choices. Yeah, so I got a random email from Sherry’s people to come on her podcast and talk about fitness.  And I asked if I could use the recording.  It looks like it’s about 45 minutes long.  So I’ll stick a quick intro and outro on it and let you suffer the cringeworthy nature of me trying to sound interesting and enthusiastic.  … My knee is still hurting.  It’s got one position where I get a sharp pain in the weight bearing motion.  I got a couple easy runs in this week.   Mostly I’ve been lifting heavy at the gym.  I can knock out 5 sets of 2 muscle groups in an hour.  I can knock out 3 sets in like 40 minutes.  I don’t’ mess around.  I know what I’m doing and I go from exercise to exercise.  If someone gets in my way I switch to an alternate exercise and keep moving.  Got a nice long ride in yesterday in the cold rain with my buddies.  Fuji-san, my ancient steel racing bike is at the shop getting serviced, but I still wanted to ride with the guys.  I figured I’d take my Motobecane mountain bike, but it’s got the mud-knobby tires on it right now and it’s hard to keep up with people on road bikes when you’re pushing that much rubber.  I came up with a plan Friday for the Saturday morning ride.  I’d put a set of less-aggressive tires on it so I could keep up with those guys.  I went online and found some at the local Walmart and ordered them for pickup.  I went and grabbed them Friday afternoon before hitting the gym.  Ironically, I got a text in the gym that said, “Hey your bike’s ready, but yeah, we’re closing at 5:00 and won’t be open for the holiday weekend” (it’s 4th of July here in the states). When I got home, I hunted around for my tools and went to crack those new tires on there for the morning.  I lift them out of the bag and they are 26 inch tires.  My bike is a 29er. So, game over. Meanwhile I’m texting with Frank and he says “Why don’t you take my extra Cervello?”  He asked me what size shoe I had, because, you know we’re all riding clip ins, and I say “Size 12, I’m not going to fit into your tiny little princess shoes – but bring your peddle wrench and we’ll spin your peddles out, spin mine in and be good to go.” And that’s what we did.  It took all three of us to figure out which way the peddles came off and get Frank’s peddles out.  But, it worked and we rode 40 miles in a cold rain.  That’s my intro story for you.   Enjoy the interview with Sherry.  And check out her podcast, it’s called “”, might be just the thing for you to get motivated about your summer fitness routine.  Links in the notes. On with the Show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Sherry Shaban – Fall in Love with Fitness About Sherry Shaban You may have scrolled through my Facebook and Instagram account or pages of this site thinking “I could never do that” or “It’s her genetics, my body type is just not the same.”  It’s taken me many years to summon the courage to share my story with you. For years I was frustrated with myself, disappointed and angry for being a “victim” of my circumstances. My thoughts constantly tethered around the principle that if I hadn’t been hit by a car, that if I wasn’t missing pieces of bone in my spine, I would be able to compete as an athlete at the very highest level.   Outro Ok my friends we have fallen in love with fitness to the end of episode 4-458 of the RunRunLive Podcast.  Grab your towels and hit the showers. So, which story should I tell you before I let you go?  Should I tell you the earwax story?  I don’t know that story could be off-putting.  Or should I tell you the apocalypse story?  That’s amusing, but a tad short.  Why don’t we do this, I’ll give you the punchline of the earwax story and cap it off with the apocalypse story.  Why do we have earwax?  What is it’s purpose?  Seems like a bit of a design flaw.  To have a substance that gets hung up in our ears and blocks our hearing.  The medical term is cerumen.  Which I figured would have something to do with ‘head’ because of that ‘cer’ prefix looks suspiciously like the word cerebrum, and cerebral.  I figured it would be Latin for ‘brain-wax’ or something, but, it turns out they are not related.  “Cerebrum” is Latin for brain.  “Cera” is Latin for wax.  So, unimaginatively enough, cerumen is just a word for wax.  Ear wax is 50-60% fat.  We secret it in the outer ear canal to lubricate, and also protect the more sensitive inner workings, by trapping dust and bugs and debris.  It’s human tree sap.  Maybe eventually it would harden into amber? I had an earwax event this week that I’m not going to go into.  But, it got me to wondering how we would treat earwax removal in the apocalypse? Which has nothing to do with the apocalypse story I’m about to tell.  Turns out the Sherry wasn’t the only email I got asking for an interview.  I got another from a chap that does some sort of post-apocalypse podcast who has been listening to my “After the Apocalypse” podcast and wanted to interview me about it.  So, I listened to a couple of his episodes and I learned something new.  Turns out that there is a festival called “”, where these folks dress up like Mad Max characters and got into the desert for a weekend.  They build a not-insubstantial town and play apocalypse.  This is an actual thing.  They get 3,000+ survivors and charge $225 for general admission. They have their own economy and different tribes and all kinds of stuff.  I was joking with my daughter that I’d tell my wife I had to go to a conference, and invite her to come with me.  Then jump in the rental car and drive her into the wasteland.  That would be some good reality TV, right there. At this point, any of the new listeners who made it this far are clawing at their eyes and pouring Clorox in their ears.  And wondering “What the hell does this have to do with running?”  and “Where’s the border collie?  I thought there was a border collie?” I am currently injured.  Oliie the collie and I did do a slow 4 this morning – giving me a whopping 9 miles for the week.  But, I am confident that I will be back!  There are adventures ahead.  And why do we still do this podcast?  Side note, I had someone looking for episode 10 this week.  The links on my website were broken.  I fixed them.  But, episode 10?  My god that’s got to be cringeworthy and the audio is horrible.  Here’s a note I got a couple weeks ago.  Hello Chris, my name is blank and I am a 39-year-old, off and on runner, father of two young children. I have been listening to your podcast for 6 or 7 years now and have always enjoyed it, so thank you for that. But I also want to thank you because for the last couple of years I've been really challenged at work, which has significantly impacted my overall happiness and work-life balance. But, your always positive nuggets of wisdom help me navigate through some difficult moments. Although admittedly sometimes it is temporary until I get back in the office, even those brief moments have helped so thank you very much. Your podcast is genuinely one of the bright spots of my week that helps me get through this challenging period until, hopefully someday soon, another opportunity presents itself. Thanks again. Take care and have a great week. That’s our lesson here folks.  Don’t judge.  Just put yourself out there.  You never know who you’re going to help or how you’re going to help them.  Life, indeed is short, make it count. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Jul 4
57 min
Episode 4-457 – Cody Runs the USA for Cancer Families
The RunRunLive 4.0 Podcast Episode 4-457 – Cody Runs the USA for Cancer Families  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4457.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-457 of the RunRunLive Podcast.  How is your week going?  I understand from the news that much of you across the US are suffering through a heat wave.  That’s too bad.  115 degrees in Phoenix.  That’s toasty.  Makes it hard to get outside.  I remember one time going running in Las Vegas, in the afternoon, after an all-day meeting, like an idiot, and then I got lost.  I could see where I wanted to be but I couldn’t find my way through all the fences and the buildings to get there.  I remember being seriously concerned for my well-being with the heat.  But, apparently I lived.  Vegas is a weird place.  I am still nursing a sore knee but as of today it seems to be getting a bit better and I’m hopeful.  I joined the gym.  I’ve been lifting heavy for the last couple weeks.  It gives me something to do.  I used to lift in my 20’s before I got into distance running.  I had a guy I worked with who was an actual body builder and was able to learn some basic things that I still have in my tool kit.  Like good form and the different ways to go after the different muscle groups.  Over the last 20 years with running I rarely lifted heavy.  My workouts were always light weight, high rep and mostly body weight.  You don’t need that kind of muscle mass or strength for running.  It’s counterproductive.  The difference is that instead of doing body weight or light dumbbells for high-rep sets of exercises you do fewer reps with heavier weight. For instance instead of 20 reps with 15 pound dumbbells you might do 8 reps with 30 pound dumbbells.  The difference is that the lower reps produce strength and muscle mass while the lower weight, higher reps result in less muscle mass and more endurance.  I have been getting 3 or more bike rides in each week with a longer ride on the weekend.  Typically I‘ll do an hour and change on the weekdays and 2-3 hours on the weekend.  I backed off on trying to run after the previous week’s fiasco.  When I first joined the gym I jumped on the treadmill but it was awful.  I haven’t been on a treadmill in 18 months.  I had forgotten how awful it is.  Then I made a huge mistake and tried to use one of the old LifeCycle bikes in the gym.  The problem is that the angles are so different from an actual bicycle that it really tweaked my knee.  But I have started again this week.  Sunday, I ran an easy 5k on the roads with my club.  We were able to all get together and have a brunch for the first time in a year and a half so that was joyous.  Tuesday, I did another easy 5k on the rail-trail, pain free.  And yesterday I did a whopping 40 minutes of road and rail trail with some hills and trail sections, again pain free.  Pretty happy about that.  I’m so hilariously out of shape that I have to get used to running being hard.  I have to watch out for all the beginner runner things like blisters and chaffing and Achilles tendonitis.  Today we are talking with a nice young man Cody, who is aspiring to do a cross country run to support families dealing with cancer in a child.  It’s a good story.  He’s a positive influencer.  In section one I’ll talk a bit about an observation that all the records for running are falling and why.  In section two I’ll talk about a current phenomena that is being called the ‘turnover tsunami’, but I think it should be called the ‘JobQuake’.  So Ollie is doing fine.  It’s my habit to take him for a walk when I get up in the morning.  This week I got up went down stairs and when I looked out the front door there was a rabbit sitting in the front lawn.  I thought, ‘well that’s going to make Ollie crazy’, but what can you do.  So, I sat to put my shoes on.  When I got back up to put the leash on Ollie, I looked out to see if the rabbit was still there.  And there was a big owl sitting on top of the rabbit looking at me.  Not kidding.  A bit of a Wild Kingdom moment.  The owl looks at me for awhile and I guess decided I was scary, it takes off and the rabbit runs away.  One of those early morning things where your have to scratch your head and wonder.  Sometimes life is just being in the right place at the right time. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Cody O'Connor – Cody Runs the USA for Cancer Families   Cody O'Connor My name is Cody O'Connor and after defeating cancer, losing my right fibula and being told I’d never walk normally again- I am embarking on the quest to walk across the USA. When fighting, I saw how my temporary illness was impacting my family. Seeing the struggles they faced I created Champions Do Overcome, a 501(c)3 non profit organization. CDO, supports families through paying monthly bills, providing food/gas, etc. which reduces stress on the family, and ensures no child is left to fight the beast alone. All of this to spread hope to all that need it coast to coast, and change the outcome for children battling pediatric cancer. Please follow our journey @overcomerteam on Instagram. Please consider donating to our cause at: Fundraiser by Cody O'Connor : Walk For Hope - Cross USA Walk For Cancer Relief (gofundme.com)   Companies Involved: Kroger & affiliates,  Infinit Nutrition, Altra Running, MyMedic, Dude Wipes, MyFanThreads, Groov App, GermX, Sacan Martial Arts, Feedback Audiology Solutions & Consulting Influencers Involved:   Rich Franklin (UFC Hall of Famer), Ben Higgins (Bachelor Star Season 20), Ashley I and Jared Haibon (Bachelor in Paradise), Harvey Lewis (Team USA 24 Hr. Run Team), and Pete Kostelnick (Record for running across USA)   Section two – Turning difficult work situations to your advantage -   Outro   Ok my friends we have run across the US of A to the end of episode 4-457 of the RunRunLive Podcast.  And a good time was had by all. All-in-all I can’t complain.  I’m reasonably healthy, the days are long and the weather is nice.  Feels good to be taking it easy in the summertime.  I have managed to lose 10 of the 20 pounds I had found.  It doesn’t come off as fast when you’re not running.  I’m not a naturally slender person and I have to work at it.  That’s one of the reasons I’m lifting is to build up some more muscle, not just to be stronger, but to burn more calories.  I ordered a couple new short sleeve shirts from Amazon.  I needed some new bike shorts anyhow so I figured I might as well get up to the free shipping.  I ordered them as mediums.  My whole life I ordered large shirts.  Now I’m wearing medium.  Not sure if I got smaller or they adjusted the sizes.  Probably a little of both.  This week is Prime Day for all you techy folks who need new gadgets.  I don’t have a Prime membership.  I leach off my daughter’s membership for the Prime video.  I don’t buy enough stuff to make it worth it.  I really don’t need my orders to come same day.  Call me old, but I like waiting for the stuff to come.  You forget about it and when it shows up it’s a nice surprise.  I found another, hopefully better, dog training center for Ollie.  It’s up in New Hampshire.  We’ll see if they can help me with his aggressive behavior.  He’s even more nuts than normal when he can’t run.  I’m telling people I had to go out of state with him because he’s exhausted all the local trainers.  Not sure what my plans are for the rest of the summer.  I’ve gotten a couple runs in this week pain free.  I’ll go out with the club tomorrow and see how it feels.  If I can keep stringing pain free runs in maybe I can get back into the woods, just in time for deer fly season.  That would help Ollie.  It’s ironic.  I remember when Buddy was a puppy back in the early 2000’s, I crashed my truck and smashed my knee.  That was in the late summer and it took me a year to get back in shape – I ended up requalifying at that rail trail marathon in Baltimore the following Thanksgiving.  So, yeah irony.  New dog.  Smashed the other knee.  But it all works out.  My garden is growing well.  Being home and able to water it every day is helpful, even though the weather has been weird.  I’ve already started harvesting lettuces and should have peas in the next couple weeks.  But, the best garden story is the mint. I have this mint that we had growing at our house when I was a kid.  I transplanted some into my garden.  This stuff is a weed.  It grows everywhere and you can’t kill it.  It’s the family mint.  Which is nice and everything but what do you do with it?  I know people will say mint jelly and such but that’s all a ruse.  I’m not making mint jelly.  So basically I just weed it out of my garden every year.  But, this year, being still working from home, I discovered the fresh mint makes awesome tea.  I’m drinking some right now  You just throw some leaves into your cup and pour hot water over it and Bam! You have excellent mintyness.  Finally, I know there is a lot of change going on.  There has been change going on for the last couple years.  Lots of chaos.  And I know that has an impact on people. I’m going to give you a simple thought to help with that chaos.  Think about it this way.  You are an island in the sea of chaos.  What can you do in your little boat out there in the crashing waves of chaos?  You get to choose.  And what you choose makes a difference. You can choose to be an island of chaos in the chaos or you can choose to be an island of calm in the chaos.  When you choose to be an island of calm there is nothing that the chaos can do to hurt you.  It can’t get to you.  You choose to be ok.  You choose to be happy.  You choose to not ignore the chaos, but to let it flow around you.  When you choose to be this island of calm, you’ll notice that others are drawn to your calm.  You are a leader.  You become the gravity well that sucks others in and then you can work together to find a path through the chaos. You get to choose.  Through your attitude and actions. Are you an island of chaos or an island of calm? Be the island of calm in the chaos. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Jun 19
47 min
Episode 4-456 – Destination Marathons
The RunRunLive 4.0 Podcast Episode 4-456 – Destination Marathons  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4456.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-456 of the RunRunLive Podcast.  Today we have a conversation with Mark Janik who leads a travel company called Destination Marathons.  I thought it would be cool to talk to Mark as we come out of lockdown.  I think we are going to see a big surge in destination races as people revenge buy from being couped up so long.  That’s an actual term being used now: “Revenge Travel”. In section one I’m going to talk about a successful, little nutrition experiment I did last week.  In section two I’m going to give you a different, maybe new, hopefully helpful view on how to deal with difficult work situations.  As I look out my office window it is full on summer.  The green of greens has descended on everything.  It is always amazing to me the unbridled enthusiasm of the New England summer after 8 months of cold.  It’s really something.   The tree pollen is very high.  There is a layer of yellow dust on everything.  Makes it hard to breath.  Well – I went for my follow up with the knee doctor and he gave me the green light to start running again.  I started out with a mile around the athletic fields, then jumped up to a 5K in my neighborhood.  Neither of which will be inspiring any move scripts.  I am slow, weak and heavy.  I then showed up for my club run on Sunday morning.  I told them I might be able to eke out 4 miles easy.  They said ‘no issues just come with us’.  Ollie and I ended running 8 miles with them.    I have to be honest I was struggling at the end.  Not because my knee hurt. Because I’m in terrible shape.  I found it to be fitting karma because I was always known as the guy who scared off the new members.  But the knee does still hurt.  Specifically when climbing hills.  There’s a spot where I get a stabbing pain when I toe off.  I’ve decided to keep trying to get out 3 times a week for 40 minutes or so but stick to the flats and keep it slow.  I’m still riding my bike on the off days too. The Doctor wants to give it some more time and look at it again in July.  He’s no help.  Not a lot of good news I’m afraid.  I’m going to have to figure out how much of my race calendar to scrap in the fall.  It’s all a bit disheartening.  I feel like the walls are closing in.  But I will eke it out. Isn’t that a funny little word? Eke?  This word is e-k-e, not eek, e-e-k.  Eek is an interjection of being startled, like “eek, a mouse!”  No, eke, is a good old Anglo Saxon word that originally meant to supplement or add to.  Like “He would eke his emu farming income with some freelance needlepoint.” We use it today to mean more of a sense of struggling to get by with just enough.  First usage of eke is traced by the Oxford English Dictionary, that grand old dame of word books, to 1596, so a late Elizabethan word for you to try in a sentence.  See if you can eke it out. Ollie is doing fine, but I’m going to have to get some help with him.  He has some behavior issues and hasn’t learned his basic, life-saving commands.  He’ll come when called but only when it’s convenient for him.   I can’t let him off leash in the woods because of all the traffic, especially the horses.  I’m perfectly ok with keeping him on leash.  If he doesn’t respond to voice commands then it would be irresponsible and potentially dangerous to let him off leash.  The challenge I have is that having him on leash, especially when I’m already struggling to run.  It’s hard.  And frankly, no fun. Even in the harness he tries to drag me at the worst moments and throws off my balance.  It’s exhausting.  I feel like we’re constantly fighting.  So I’m casting about for some professional help to get some control over him.  One option I have is to send him off for a 3-week deep training session, where he basically goes away and comes back trained.  I would love that option, but up where I live it would cost me the better part of $4,000 dollars.  I’m almost at the point where that seems worth it.  Other than that he’s an absolute sweetheart.  He’s loving and energetic.  It’s not like he’s tearing the furniture up, he just needs to get some training and unlearn some bad habits.  I had him in for a grooming appointment today, so he smells good too.  I see that a lot of races are running this summer.  I got an email from the Hyannis triathlon this morning.  I also saw that they’re planning to run the Peach Tree on the 4th of July.  Let us know what your plans are.  I have to see how I recover before I make any big plans.  Remember our talk with Dr. Sarb Johal back in April about how to mentally survive the apocalypse?  Well he’s killing it.  .  He has a new book out on how to get good sleep in the apocalypse.  He’s coined a new phrase Coronasomnia.  I read an interesting this week about how most people really only have 4-5 good hours of work in them a day.  The key is to realize that you can only do good work some of the time and the rest of the time you’re not going to be as effective or efficient.  The challenge then is how to schedule the important work into the times when you are manifesting your best self.  Something to think about! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 24 Hour Fast - Voices of reason – the conversation Mark Janik – Destination Marathons Destination Marathons was started by Mark Janik in 2018 after a 30 year career with Merck. Being a runner himself he knew about all the hassles runners face preparing for race weekends and he started Destination Marathons to create a much better, stress free weekend so runners can have a great time. The company is based in Charlotte, NC and completed 7 race weekends before the pandemic including the Boston Marathon. NYC Marathon, Marine Corps Marathon, Kiawah Island Marathon, Publix Atlanta Marathon/US Olympic Trials, and Wilmington Marathon. Destination Marathons became an official tour operator for the Berlin Marathon and is recognized as an official travel agency with their IATAN certification. The company provides ideal race weekend accommodations, pre race pasta dinners, gear check, post race celebrations, massage therapists and if needed race day transportation. There are always on site hosts to make sure everything goes smoothly. They will do “everything but run for you”. Future trips include Grandmas Marathon in Duluth, Boston, Berlin, and Disney Marathon Weekend. They are a team of experienced runners who will provide excellent service and create opportunities so their guests can connect and achieve their best. It began with "The Horse" I (Mark Janik) have been a runner since my junior high school days in Michigan. In those days, they called me “The Horse” on my track team. Since then, I’ve been an avid runner and have always loved to travel. After retiring from Merck following a 30 year career in sales I decided to start my own runners travel company. Having run over 35 marathons and half marathons I knew first hand how difficult it was to find a hotel in a city where thousands of other runners are all looking for the ideal place to stay. I knew how difficult it was to try and get a reservation for several friends at an Italian restaurant the night before and I knew how hard it was to connect with other runner friends who were in town for the same race but staying in a different location.  The reason I started Destination Marathons was to create a much better experience for runners. A hassle free, worry free weekend where they can focus on having a great time. We design stress free trips for runners so our guests can connect and achieve their best.  Hi Chris, If you haven’t already please take a deep look on our website to see our story, the charities we support and our blog. Take a look at the reviews prior guests have given us both on our FB business page and at our Google Business Account: The largest running club in Charlotte called Charlotte Running Club has profiled us at least three times and they have been a great partner. Here is the review that Club President Chad Champion wrote about after our very first trip. Talk to you tomorrow (Wed at 7 pm Eastern) Thanks! Section two – Turnin g difficult work situations to your advantage -   Outro   Ok my friends we have traveled to run the end of episode 4-456 of the RunRunLive Podcast.  And a good time was had by all. It’s going to hit 90 Farnheit today here.  I got out early on the rail trail with Ollie and ran about 40 minutes. It was hard and hot.  It takes about ten minutes for him to calm down enough to run with me.  I got out pretty early, but everyone else had the same idea and the rail trail was packed.  I had to keep Ollie close, which he’s not good at.  That’s my schedule as of today.  I bike 3-4 days a week and try to run 40 minutes or so 3 times a week.  The knee will only let me run on flat, even surfaces.  There aren’t many of those where I live.  I went out in the trails behind my house Tuesday and it was too hilly, the knee wouldn’t let me do it.  I had to hike home.  I went out on a flatter trail on Thursday, without Ollie, and it was ok but I still had trouble with the roots. So it’s the rail trail or the track for me.  I asked the Knee Dr. about getting some PT but he wasn’t willing to prescribe that. I’m going to have to look and see if I can’t find a 30-day knee stabilization and strengthening routine I can do on my own.  It’s not much, but it’s something.  I feel a bit like I’m in full on retreat from the fitness lifestyle.  But, I’ll keep looking for that break in the clouds, that ray of sunshine, where I can put my head down and run hard towards the freedom of it. And when that time comes. I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Jun 5
50 min
Episode 4-455 – Zach Strolls to a Record in Tenn
The RunRunLive 4.0 Podcast Episode 4-455 – Zach Strolls to a Record in Tenn     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4455.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-455 of the RunRunLive Podcast.  We’ve got a great chat with Zach today.  He’s a runner from Kentucky and is fresh off breaking the record at the Strolling Jim 40 miler that had stood for 30 or so years.   In section one we’ll talk about socks.  In section two I’m going to talk you through some tips for presenting yourself on video calls.  All in all a compelling and interesting package for you.  This week I go back to the Knee Dr. to have my follow up appointment.  I’m excited.  There is still a little pain in the left knee where the stress fracture is when I put weight on it at certain angles.  I haven’t run for a full 3 months now, really.  I’ve been riding my bike a little but mostly taking it easy.  And I can feel it. I’ve had to go on a diet because I was putting on weight so fast.  Some of my pants just don’t fit anymore.  I’m a good 15 pounds heavier than I want to be and, especially with the weather getting hot, it’s uncomfortable.  I suspect the doctor is going to be overly conservative, like they always are.  And I’m going to be overly aggressive, like I always am.  So maybe we’ll be able to meet in the middle as I start spinning up some running. I sure do miss it.  I heard a great metaphor this week.  The leaky boat metaphor.  I was talking to someone who had spent a lot of time in the navy.  He said he had been on two boats.  The first one was an old boat.  And they spent all their time fixing holes and painting and scraping and all sorts of other maintenance tasks to keep the old boat running.  But he had also served on a new boat and they hadn’t needed o do any of that.  The boat was new and required very little maintenance activity.  So I figure my old body is like the leaky boat.  If I want to keep it operational I’m going to have to keep doing constant maintenance.  What do you think?  Good Metaphor?  I’ve managed to sneak in some yoga but my flexibility is crap right now and my core strength is crap.  So, yeah, I’m in a great spot; fat, weak and out of shape.  Best place to start is at the bottom, right?  As I start to work some running in I’m going to have to ease into it.  I need to balance the running with biking and some strength.  I’ve had good luck with triathlon training in situations like this in the past.  I don’t really want to compete in a triathlon, but it’s a great training methodology to give you fitness and core strength without too much pounding.  I’ll probably have to join a gym now that the apocalypse is winding down in my part of the world.  I just don’t have the set up to do this stuff in my house.  Plus I’d be able to get some swimming in, if I want to work that into my schedule.  I have to decide if I want to do it myself or get coaching.  We’ll see.  I’m ready.  With all this time working from home I did manage to get my garden started.  There’s nothing better than fresh veggies off the vine in the summer.  Ollie is not happy with me.  I still manage to get at least one walk with him in every day.  Usually a mile.  I’m having to keep him on the leash because the horses are out in my woods all the time and I don’t want to have an incident.  Ollie is not trained well and very unpredictable.  I’m sure he misses running.  So what are all of you youngsters up to?  Having plans for the summer?  Getting back to racing?  It’s up to you.  You can write your own story.  On with the show.    About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Socks - Voices of reason – the conversation Zach Beavin – Breaking the Strolling Jim Record Hey Chris,  Thanks for taking the time to have me on today! I've attached a couple photos here for you to use/choose.    Zack Summary:    Zack is an up and coming ultra runner based in Lexington, KY. He qualify and competed in the 2020 US Olympic Marathon Trials (2:18:26), has run the US #4 All-Time 50 mile time (5:03:06), and this spring broke a 30 year-old course record at Strolling Jim 40 miler that was widely considered to be one of the most untouchable records in ultra running. He works as the footwear buyer and Race Director at John's Run/Walk Shop after retiring from his engineering career on day 4. In addition to running, Zack purports to be a bourbon and PopTart aficionado.    Links: , , , ,    Thanks again!  Zack  Section two – Video Calls -   Outro   Ok my friends we have run more than 40 miles through the rolling Tennessee hills to a record finish at the end of episode 4-455 of the  RunRunLive Podcast.  That was fun.  I watched the movie on Netflix this week.  This is the remake of Cheri Currie’s novel “Neon Angel” that I read a few years back.  The runaways were an all-girl rock band in the 70’s that had a hit with “Cherry Bomb”.  Kristen Stewart does a great job playing Joan Jett and Dakota Fanning is Cherry Currie.  They don’t have much Lita Ford in the movie.  I had been waiting for the movie to become available.  It had not been for a while.  But now it’s on Netflix.  I won’t spoil it for you, but it was all the gross, sweaty, druggy stuff of the 1970’s wrapped in that Las Angeles rock and roll thing.  Worth a watch.  If you think about the fact that these were 15 year old girls it’s surreal.  I was alive back then and it was sweaty, druggy and gross.  Apologies for not having any exciting stories to tell you this week.  It’s hard when you are stuck in the house every day!  I’m still bashing my way through the first season on my serial apocalypse podcast project.  We’re up to 16 episodes.  I think I’m going to end season one at 20 episodes, take those and bake them into a book and an audio book.  I’ve got about 8,000 downloads now, so it’s slowly growing.  But the thing about these types of properties is that they are evergreen – they last forever.  Slowly but surely.  I’m going to move towards retirement over the next couple years and writing would be a great hobby as long as I’m not funding it.  This weeks show has been brought to you by 3 long time members.  Let me tell you a little bit about them. First we have Craig.  Craig recently went on an adventure involving trolls and unicorns in the fairy land of ungbuttollop.  Therre he interacted with an evil snow queen and saved a princess, well, actually, that’s not allowed anymore, he helped a princess save herself and they lived happily ever after.  And something about candy canes was involved too. Next is Lewis who is a mechanic for a professional race car team.  He spends his days splattered in motor oils and nursing bloody knuckles from having rapidly fixed a head gasket with a torque wrench in the Daytona 500.  And finally we have Cliff who runs a tiki bar on a tropical island in the South Pacific called the Bali Hai, where he dishes out sweet drinks with little umbrellas in coconut shell to tourists while secretly gathering information for M5.  RunRunLive Members lead interesting lives.  You should try it.  And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
May 23
54 min
Episode 4-454 – Ken Runs Ohio
The RunRunLive 4.0 Podcast Episode 4-454 – Ken Runs Ohio     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4454.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-454 of the RunRunLive Podcast.  Happy Mother’s Day!  How are all my moms?  I know how you are. Sick of it! Your carried them for 9 months, they beat the crap out of your body, you carried them around for another decade and now what?  No flowers?  Ungrateful so and so’s! Ollie and I drove over and visited my Mom today, brought her some flowers.  I was up early because I went to get my second and final Moderna chip implanted today.  Anybody know how to link that to Strava?  I feel fine, by the way, thanks for asking.  I might have overindulged in IPA last night binge watching season 5 of The Expanse, so, really don’t know if the shot made me feel hungover. I’m still on the shelf.  People keep asking me ‘how’s the knee feel?’ And I honestly can’t really tell.  I get some pain in there using it sometime but I’m not sure if that’s the stress fracture or just old-man pain. It’s a broken bone.  All I can do is stay off it and wait for it to heal.  Not this week, but next week will be 3 months and my follow up with the knee doctor. I’ve been walking the dog and riding my bikes.  And this week I started working in some homegrown PT to strengthen the knees.  We’ll see what happens.  Like I said, all I can really do is wait.  The next big challenge for me is going to be slowly easing back in and not breaking myself through enthusiasm.  This week we chat with Ken who’s working on an apocalypse running project to run every county in Ohio.  It’s funny how we itinerant runners make stuff up to stay in the game, right? In section one I will talk about how hot weather impacts nutrition and some tips to deal with it.  In section two I’ll review a course I took on empathy this week.  I miss running.  Especially in this nice spring weather.  I dreamt about trail running this week. Seriously.  There I was on a warm afternoon cruising down a swoopy, pine needle trail in the woods, just flying and feeling that runner’s high. I was very happy.  I often dig up quotes to voice what I think will help people.  It’s practicing social proof or 3rd party authority.  If I were to just pop up and say “Hey!  Hey you! You should think about what you say instead of just yelling all the time.”  People would say, hey who the hell are you to tell me such a thing?  Mind your own dang business.  But if I were to publish a quote and just leave it out there people will like it and say thank you.  Even though the sentiment is the same.  For example: “Raise your words, not voice. It is rain that grows flowers, not thunder.” ― Rumi So – a Persian Sufi Poet from Afghanistan from the 13th century has more contextual authority than I do.  Think about that.  But, I am the messenger.  You can be the messenger. On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Hot weather nutrition -     Voices of reason – the conversation Ken Ludt – Running Ohio Ken Ludt is a mid pack runner looking for ways to keep the joy in running while in denial of middle age. Born and raised in California, he's lived in Japan followed by 25 years in Australia and currently living in Ohio with his patient wife and two fur ball dogs.    Section two – Empathy -   Outro Ok my friends we have run from Cleveland to Cincinnati to the end of episode 4-454 of the  RunRunLive Podcast.  I wonder how many people in Cincinnati could tell you who Cincinnatus was?   But, of course, because I’m that guy, I’ll tell you.  was a Roman politician and military leader early on in Roman history, way back before the empire, before Alexander the Great, born in 519 BC, Rome was just a city at that point.  Stick with me.  This was when there was no standing army, and Rome was a republic.  When they got in trouble Rome would promote someone to dictator to get stuff done.  Cincinnatus got appointed to Dictator twice.  The dictator was when the senate couldn’t get stuff done fast enough.  But famously Cincinnatus could have parlayed that dictatorship into a kingship, but he didn’t, he retired to his farm.  (He didn’t grow cabbages, that was Diocletian). So, you see, Cincinnatus is a metaphor for public service, and selfless service to the republic.  That’s why when you hear someone called a modern-day Cincinnatus, what they are saying is that person put public service above themselves.  History lesson over.  Can’t help myself.  Sorry.  Took Ollie Wollie for a nice long walk today up around my old prep school in Groton.  I was trying to walk the old cross-country course, but I think they’ve changed it.  Ollie was hot, but it tired him out.  I think our course was like 2 miles. In the prep league there was no consistency in the cross-country courses.  None of them were 5K – they were all short.  Some had obstacles you had to navigate like a steeplechase.  But, it’s pretty over there on campus this time of year. Did I tell you about my greenhouse?  I made a little hothouse this year to keep my baby vegetables in.  With the apocalypse the veggies are going sell out before it’s time to plant.  So you can either plant early which kills the plants or not get what you want.  But with my little hothouse I can sprout seeds and keep the herbs and veggies alive and happy for a couple weeks until it’s time to plant.  It works great.  The only issue I have is some of these windy or stormy days it threatens to blow away.  I see people are back out racing in person.  I’m getting lots of emails from races exuberantly celebrating their comeback events.  Did you see the postponed Boston Marathon had its registration last week.  It turned out that you would need to beat the qualifying time by 7:47 to get in.  For me that would be a 3:27 or better.  I haven’t run that time since 2010.  I already signed up for the virtual, so I won’t be running in Hopkinton.  But, we’ll see, I might go jump in to pace someone if they want the company. The fire station in to the finish line is a nice segment.  So that’s it.  I’m fully vaccinated.  I’m nearing the end of my running purgatory period with the stress fracture and the races are opening up.  All systems go! I published episode 15 of my new apocalypse podcast last week. I’m up to 6500 downloads.  Starting to build an audience.  I can use whatever help you can give me to spread the word to any of your science fiction geek friends.  It’s a serial.  So every week is a chapter.  I try to keep the story moving along and I get to practice character development, action and narrative.  Sometimes I leave the listeners with a cliff-hanger so they have to tune in for the next show! As I move you to the exit, let me tell you a story.  Where did the phrase cliff-hanger come from?  Well, thank you for asking.  It originated as a concept in the late 1800’s in Victorian serials.  But, it was popularized in America by and early film serial called “The Perils of Pauline” – where they would literally end the serial with Pauline hanging from a cliff.  The was publicized by William Randolph Hearst the newspaper magnate, who would have cliff-hanger articles so that you’d have to go see the film to find out what happened.  The cliffs she was hanging off of were actually in New Jersey, because this is before the movie industry was established in Hollywood.  So there you go, a fun fact to share with your running buddies.  I’m going to practice a bit of cognitive empathy by calling out 3 more of our RunRunLive members.  First is my long time friend and co-conspirator Eric who has a strange fascination with Llamas and suffering.  Don’t worry, we’ll be back to our adventures in no time at all. Next is Lawrence who is the commander of a rogue, stateless submarine that prowls the Pacific preventing the abuse of sea lions and baby seals.  Good work that.  And third is our old friend Joerg from Germany who is a famous fashion designer working mostly with faux animal prints and spandex.  Very popular with the ladies. Thank you all for you long time and continued support.  I would have hung up the microphone years ago if I didn’t have you folks lurking around my back door waiting for an episode to drop. Hope everyone is healthy and happy. Take the time to practice empathy.  Be kind.  Help each other. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
May 9
54 min
Episode 4-453 – Stress Fractures!
The RunRunLive 4.0 Podcast Episode 4-453 – Stress Fractures!     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4453.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-453 of the RunRunLive Podcast.  Today’s show is all about stress fractures.  Because I discovered with the help of an MRI that I have a stress fracture in my knee.  Which is oddly comforting.  I was betting that it would be another case where the Doctor shrugs and tells me to take it easy and do some PT.  But, no, I have an honest to goodness, real-to-life, injury that you can see, or I guess that he can see.  The Doctor asked me a silly question.  “Do you run a lot?”  That’s a solid ‘yes’. But, remember this was a follow up telephone call on the MRI, so he already talked to me.  I get the feeling he’s lost in a sea of patients.  Anyhow – today we dedicate our show to the humble, but proud, stress fracture.  At this point I’m 7 or 8 weeks into break.  I have been hiking most days with OIlie.  I’ve Been getting some easy bike rides.  I was about to launch full scale into some cross training and join the gym, now that I’ve had my first shot, but remember last time we talked?  I had just bounced myself on the road pretty hard after an unfortunate mountain bike incident?  Yeah, well I’m pretty sure I broke a rib.  I’ve had a lost of pain there and haven’t really been able to do any kind of exercise while it heals.  So basically I’m just a mess.  An old, broken athlete.  My original idea was to have the sound of bubble wrap in the background, and explain that my wife and my coach had told me to consider wrapping myself in a protective layer from now on.  But, hey, A little time off won’t kill yah. And today we talk about stress fractures.  In section one I’ll talk about, well, Stress fractures.  In our interview I talk to Bill who had a good story about, well, I bet you can guess… Stress fractures. In section two I’ll talk about the new Geoffrey Moore book – which has nothing to do with stress fractures.  I was about to say ‘Stress Fractures’ would be a good name for a punk band, but then I googled it, and it is indeed an emo punk band out of South Carolina – because of course there is an emo punk band out of South Carolina called the Stress Fractures – and that’s what I like about this world.   I kinda like their single “”.  I took this week off.  I mean from work.  It was a bit of an experiment.  I was a bit burnt out from this whole pandemic zoom call thing, but I didn’t really have a reason to take time off.  My current company has an unlimited vacation policy.  Which is absolutely befuddling to a baby boomer.  “So how much vacation do I get?”  “It’s unlimited!” “So, theoretically, I can just leave and never come back and you’ll keep paying me?” “This is some sort of trap, right?” I wanted to see if I could actually take a week and not get sucked back into work.  Maybe recharge a little.  Get some projects done.  I’ve been mildly successful.  I did get pulled back in for some calls, and I haven’t gotten much done with my current physical disabilities.  Monday was Patriots’ Day.  There was a lot of Boston Marathon chatter.  I posted a mile of my walk with Ollie for my Millennial Mile time of 23 minutes! A real scorcher there.  Now they send me a medal and the hat.  I signed up for the virtual version of Boston again this year.  I’m in no shape to respect the race.  I probably won’t be by October.  But, by doing it virtually I can keep my streak intact.  Not that it matters because I don’t know how I’m going to qualify for the next one.  This week on my self-imposed vacation I would make long lists of the things I wanted to get done, then proceed to waste time and not get them done.  Do you do that?  DO you overcommit yourself and then get mad at yourself for not living up to your overcommitments?  That’s really setting yourself up to fail.  Instead what you should do is set yourself up to succeed.  Instead of a making a long list, just pick one or two or three things that you want to accomplish today.  And if you get those things done the day is a win.  This is called ‘Winning the day’. So that’s how you game the system.  Don’t do everything just do those things that give you the win.  And what you will find ins that when you win today, and then tomorrow and then string that together for a couple weeks you’ll start moving the needle.  Win the day.  On with the show!   About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – Stress Fractures  -   Voices of reason – the conversation Bill Pritchett – Stress Fractures Bill Pritchett is an avid runner and triathlete who lives in Midland, Michigan.  He recently retired from Dow Chemical, where he worked as an information systems analyst.  Fitness and endurance sports have long been a passion for Bill.  He ran his first marathon in Detroit in 1987 and is registered to run his 40th marathon in June of 2021.  His active Boston Marathon streak began in 2010 and will continue this fall.  When Bill is not running, he cross-trains with cycling, swimming, and weight lifting as part of his triathlon training.  He also enjoys cross-country skiing and downhill skiing during Michigan winters.  When Bill isn't training, he enjoys traveling and spending time with family and friends.  He and his wife Kandis have an adult daughter and son.  They both hope that staying active will give them a long, healthy retirement!   Section two – Zone to Win -   Outro Ok my friends we have stressed our fractures through to the end of episode 4-453 of the  RunRunLive Podcast.  Careful with those weight bearing activities.  Did you see Des Linden set a new 50K world record last week?  She ran a 2:59:54 , which averages out to 5:47 miles.  Think about that.  5:47 miles for 31+ miles.  That’s solid work.  So yeah, I’m more than halfway through a 3 month hiatus in running.  It will be interesting to see what happens when I come back.  I’ll be curious to see how much I lose.  In these more lengthy layoffs I tend to lose some speed permanently now that I’m older.  To be honest with you, I need to find a safer, healthier way to integrate running into my life.  The rib is feeling much better today.  Maybe I’ll get back to the gym if it recovers quickly.  I’m still a mess as far as strength and flexibility go.  We’ll see.  I’m in no hurry.  I’m sanguine.  May 9th is when I get my second vaccine shot.  Then I should be able to travel again and I hope so, because I miss the road.  I know most people loathe work travel, but I always enjoyed it.  Not the work part so much, but certainly the travel part.  I’ve been spending more time in the Science Fiction world since I launched my Apocalypse podcast – After the Apocalypse.  It’s one of those things.  It always fascinates me to see how every seemingly niche subject has a crew of enthusiasts.  SciFi is no different.  These folks are deep.  I’m not sure you’ll catch me dressing up as an alien and going to a convention on Parsippany to take selfies with 3rd string actors, but that does sound like a great place to people watch.  Speaking of dangerous aliens I’d like to call out some members.  Yes, there is a membership option at the RunRunLive website.  I don’t push it because this is a hobby, not a business, but they do make me feel all warm and fuzzy like a cuddly puppy when they sign up and give me financial support.  You know what the most expensive thing about podcasting is now?  Internet security.  There are so many bad actors out there that you have to have you web site locked down.  That’s the big reason I switched to Acast for my new show.  They handle all the security for me.  But, back to our discussion about dangerous aliens I’d like to introduce some of our friends that have paid a membership recently.  First is Marcie.  Marcie is a member of the international space force who is currently working to put out some accidental fires that got started on the attack ships off the shoulder of Orion.  It must be difficult to find a certified course to requalify for Boston out there.  Then there’s Jason.  Jason is a professional archaeologist and undercover spy currently in deep cover in the Levant attempting to thwart organized crime in Babylon.  Daniel F., who, hey Daniel, friend me on facebook or something so I know who you are, but my best guess is he’s either a shape shifting alien from the future or a multi-dimensional deamon sent as an explorer from a dying universe. But, that’s just an educated guess.   Anyhow thanks for the support.  It takes a village.  You know what else you can do?  Reach out to me or send some audio.  It’s a fun thing.  Take some random audio of nature sounds and send those in.  I’ll use them in the outro! I did mange to get my garden prepped and burn my brush pile this week.  So, yeah won those days.  Other than that, I’ve been catching up on reading and writing and generally wasting time.  One of the things you realize when you take time off work is that you don’t have to work.  You choose to work.  But, you could just as easily choose not to work.  We make up so many rules and constraints on our lives, but at the end of the day, it is all just made up.  And those are your rules. So If you don’t like them, make up some new rules. Your game, your rules.  And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Apr 23
56 min
Episode 4-452 – Caffeine!
The RunRunLive 4.0 Podcast Episode 4-452 – Caffeine!     (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4452.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-452 of the RunRunLive Podcast.  Today is Sunday April 11th.   Next week it Patriots Day up here in Greater Boston.  And due to the Apocalypse there will be no marathon.  It’s a strange thing.  I was working in the garden yesterday, turning over my vegetable beds and I realized that for the last 20+ years I have not been working on my yard until after Patriots Day.  I would be deep into the red, misty paranoia of the taper weeks, trying to cling to sanity.  One of my rules has always been not to do yard work during the taper.  Taper time is such a fragile time that I just wouldn’t risk it.  You come out of 3 or 4 months of intense, committed training. Somehow you have miraculously avoided injury.  You’re not going to leave that effort under the bushes in your yard! But not this year.  This year I’m injured anyhow and I’ve got no race, so it was nice to get out into the garden and work a bit while before it gets hot and buggy.  This week we are going to talk to the owner of Caffeine bullet all about caffeine.  I am a coffee drinker.  I usually drink two 16-oz cups of good coffee in the morning.  I like the darker stuff, arabica beans.  I get my coffee from Starbucks and grind it myself.  I love the smell of coffee being ground.  I get great joy from that first sip of hot coffee on a cold morning. I switch over to tea in the afternoon.  I’ve been mixing oolong tea with yerba matte, less than a half teaspoon of each into my silicon tea bag.  Then I refill it all afternoon without changing the tea grounds. Eventually, by the end of the day it’s just hot water! I’ve never been a heavy medicator when running.  I know ultra-runners who take caffeine pills and ibuprofen by the fist full in their events.  To be honest with you, I just don’t think that is healthy.  I think it’s probably a crutch that they could train away from.  But, everyone leads their own life.  I will take a caffeinated gel before a race or when it gets hard late in a marathon to get that boost of energy.   Today we talk about caffeine. Then in Section one I’m going to re-read a piece I wrote in 2013 when I was coming back from my 18 month dalliance with plantar fasciitis.  I have this tradition of writing a piece before every Boston Marathon.  I’m glad I did this because It’s an interesting historical document.  As you listen to it remember what happened in 2013.  I ended up having a horrible race.  I was walking by Newton.  And because of that I was behind where I usually would be.  I never made it to that finish line.  Or, more accurately I made it to that finish line in 2014.  In section two I’m going to talk a bit about pandemic shopping habits.  It’s been a once-in-a-lifetime opportunity to observe consumer behavior.  I find it interesting.  When I was working in my garden I had my phone in my pocket and was trying to listen to podcasts.  I realized how noisy it is in my neighborhood on a Saturday.  There are various saws and lawn equipment buzzing.  There are planes flying around overhead.  The dog is barking his fool head off at hikers in the woods and walkers on the street.  It’s a cacophony! I’m still staying off my knee.  It will be six weeks on Friday this week.  I had my appointment with the knee guy.  X-rays didn’t show much except I have very little arthritis in my knees.  I’ll give you a little play-by-play on the dance.  I went into the office early on a Monday.  They gave me a clipboard with paper to fill out.  Each piece of paper asked the same questions about name, DOB, etc.  I got through two of them before I was called in for my X-rays.  Then I was hustled into an exam room with my clipboard.  Changed into a very utilitarian pair of exam shorts.  The lady, who is not a doctor but has the same basic training as a doctor and I talked about my injury.   She poked and prodded a bit.  I asked her if she wanted my clip board, she said no.  Then the Dr. himself joined me and went through the same routine.  At one point he started talking about me in the 3rd person which was confusing.  “I’ve got this gentleman who’s a runner and wants to keep doing it…”  And I’m thinking, “Do I know him?  Sounds like I should.” He said the knee looked a little swollen and recommended the MRI and a follow up. That was my 5 minutes or less with the Dr.  Then another lady, who was not a doctor, came in with the MRI information.  I asked her if she wanted the clipboard and she said to leave it in the room.   No one ever looked at it. It’s probably still sitting on a chair with all my personal information for the other patients to read like an old copy of magazine. I was already familiar with the MRI process from my injury in the fall – so that was easy – I got that this week and have my follow up 5 minute phone call with the doctor next week.  Where he will offer vague comments, painkillers and physical therapy.  I will thank him and decline that offer, now a few thousand out of pocket dollars closer to my deductible, and get back to work, as I have always done.  And you should too. That’s all we can control.  We keep positive, put in the work and let the road come to us.  On with the show.     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  … Section one – 2013 Boston Marathoin  -     Voices of reason – the conversation David Hellard – Caffeine Bullet     THE BENEFITS OF CAFFEINE IN SPORT Fat Mobilisation Caffeine releases fat into the bloodstream, mobilising fat stores and delaying muscle glycogen depletion. Caffeine allows athletes to train harder, longer and faster before becoming fatigued - allowing you to get a new personal best, gain extra places in a race or those last few reps in the gym. Reduced Perception of Effort and Pain Caffeine affects the central nervous system, influencing the dopaminergic and other neurotransmitter systems, decreasing the symptoms of fatigue. A reduction in skeletal muscle pain and force sensation also lowers the perception of effort making it easier to train hard and go beyond your mental limits. Improved Focus and Concentration Caffeine users maintain a higher dopamine concentration especially in those brain areas linked with 'attention'. Through this neurochemical interaction, caffeine improves sustained concentration and focus. Not only great for the office, but mental fatigue also plays a vital role in performance in endurance events.   Section two – Pandemic Shopping -     Outro Ok my friends we have Shaked and jittered from our caffeine through to the end of episode 4-452 of the  RunRunLive Podcast.  Now it will be impossible to sleep tonight.   I went in Yesterday and got my first vaccine shot.  Yay!  It was the Moderna vaccine.  Moderna is a Boston company.    I got it in the early morning.  Have my second shot scheduled for May.  I felt fine all day, I bit thirsty, but fine.  Worked in the garden and stacked some wood and ran my errands.  Then I met my buddies for a trail ride on the mountain bikes.  It was a wonderful ride until I crashed as we were coming in.  It was one of those weird things that happens so fast you just can’t respond.  We were crossing a road section, going slow, talking.  I had my right hand off the handlebars for some reason.  Frank drifted in front of me so I instinctively pulled the brake on the left which, is, unfortunately the front brake. The wheel locked and my momentum threw me over onto my right side.  Didn’t hit my head but landed pretty heavy on my side and was in a fair amount of pain.  Still am today.  Seem to have a good bruise on that latissimus and the rib.  But I’ll live.  The weather has been fantastic.  Warm and dry.  The trails are all dried up.  I got a surprise visit from Just Plain Dave our ultra-running friend who lives a bit south of me on Thursday afternoon.  I couldn’t run but we went on a 2-3 mile hike down by the pond and let Ollie get some exercise.  It was good to get out and talk to someone.  He got to experience the canine crazy that is Ollie Wollie the Crazy Collie. Ollie is turning 2 years old and he’s starting to mellow out a bit.  Dave and I talked through my new SciFi podcast and he helped me with some plot points and recommendations on character arcs.  It’s been fun producing that and I think the last couple chapters have been really good.  Don’t’ forget to go to subscribe, either on Acast or iTunes, it’s After the Apocalypse.  Leave a review.  Tell some friends.  Send me some feedback. And finally, I have a editorial clarification for my friend Russ who used to live in Duchess.  He sent me a note that he was disappointed in me for referring to R2D2 as a ‘humanoid’ robot in the last show. Yes indeed.  You are right. I meant “human-like”.  Probably should have gone with C3PO.  But, my point was we are still a few years away from a general AI that can enable robots to do all the things a human can. There was an actor inside of R2D2 in the Lucas films. English Actor Kenny Baker, at 3ft 8 inches tall was R2D2’s inner human.  I’ve had  a lot of adventure for a couple weeks haven’t I? The next thing I have on the calendar is the Patriots Day Mile, which is a virtual race put on by the BAA next Monday.  I’m going to take the week off anyhow.  I should be able to run a mile.  I liked the hat, so I signed up.  After that I am signed up for Hood to Coast at the end of August and the Boston virtual in October.  I signed up for the virtual because I don’t want to waste a charity bib and I don’t know if I’m going to be able to requalify, ever, and it counts towards my streak if I do decide to try and run going forward.  I’m starting to consolidate on a plan.  The last few times I’ve had these types of injuries I’ve switched to cross training to build strength and flexibility while letting my legs heal.  I’m thinking I’ll join the gym now that I’m vaccinated and perhaps start hitting the pool and the weights.  I think the change will do me good.  It always has in the past. That’s the opportunity.  Look ahead and see where the advantage is.  Look inside and see what you’ve got for tools to use, and then use them the best you can.  I’ve got that itch to start a new project.  You’ve got to scratch that itch. And I’ll see you out there.   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->
Apr 11
1 hr 1 min
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