RunRunLive 5.0 - Running Podcast

The RunRunLive 4.0 Podcast Episode 4-440 – Jason has an Epiphany  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4440.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-440 of the RunRunLive podcast.  Yes, welcome my friends.  I know I’m a week late.  It pains me to not meet my commitments.  It’s a sign of a life lived out of control.  I’m not a control freak but I do like to engender habits.  And habits are very strong things.  Habits are the fibrous tissue of day to day life.  They are hard to tear, but once rent they are hard to put back in place.  So, apologies.  For being a week late.  My work got very time intensive and emotionally taxing for a couple weeks.  That combined with the necessary house work and everything else pushed me past, irrevocably past, the deadline.  I have taken some corrective action on this front and will talk about that more later. Today we talk with Jason.  Jason had one of those death experiences.  Not ‘near death’, no, for Jason he died, and then came back.  It’s always interesting for me to talk to people who have had these life altering events. It underscores the ability and power we all have inside of us to change, to radically change, to begin to live life before it is too late, but for some reason we don’t.  Why is that?  What is the glue of normalcy that causes us to submit our dreams of adventure to a the daily grind?  Until, one day, we shuffle off the mortal coil leaving dreams unfulfilled scattered here and there like unopened Christmas presents. In section one I’ll talk about how you can build your own ad hoc core workout routines.  In section two we’ll catch up with the old man and Bill the dog in the apocalypse.  I listen to mostly history podcasts these days.  I’ll start a history podcast and listen through until I’m caught up.  It’s usually a couple hundred episodes.  I like the continuity of it. Of being able to listen through an arc of the historical narrative.  Maybe while painting or gardening for a few hours at a time. It’s always a mixture of the bittersweet and the accomplishment when I get caught up.  Then it gets me to thinking that there might be someone out there listening to this who has just listened through the athletic arc of a dozen years of my life.  That’s odd.  If it’s you, send me an email or reach out to me on social I’d love to talk to you.  Cyktrussell at gmail dot com.  I don’t spend much time on social media anymore.  I’ve entirely given up on Twitter.  I dip into Facebook to see if anyone is looking for me maybe once a day.  I do post pictures on Instagram. That doesn’t seem to be much of a sewer yet, but it’s only a matter of time.   Since we last talked, which was after my virtual Boston marathon, I’ve been taking it pretty easy.  The leg seems to have gotten better.  No more swelling or lumps or lymph node swelling.  Kind of makes me feel like a fake.  I skipped my race and it turned out to be nothing.  But, that is life. I’ve been running with Ollie 3 days a week for 20ish miles, Maybe mid 20’s.  Just easy stuff.  Mostly trails.  I’m easing into core work and yoga on the other days.  On Sundays I meet my buddies and we do a long, easy bike ride.  Usually around 30 miles.  We hit someplace to eat halfway.  It’s a nice change.  I’ve got my old race bike, Fuji-san, the classic steel frame road bike that I bought to commute with 20 years ago.  It’s a real bike.  A bit heavy, but good Shimano components, clip on aero bars and enough working gears to get me where I’m going.  Usually if I’m training I might average 18 miles an hour.  On these pancake and bagel rides we tend to average 11-12 miles per hour, so that should give you a sense of the effort level! I’m going to stick with this routine until the end of the year.  There are no events, so there’s no reason to get specific with any training.  Just keep my engine turning over and stay healthy.  How about a garden update?  Well, not much left at this point.  I picked all the rest of the peppers today.  We haven’t had a frost yet so things are alive.  I’ve got some beans and the rasberries are still producing.  And of course the kale likes the colder weather.  But I’ve got a persistent worm problem.  Since I was working from home all summer I decided to see if I could win the worm war.  I would go out everyday and inspect the kale leaves for worms.  I’d pluck them off and squish them.  I found that after a week or so I was winning.  But, it was not a victory I could ever walk away from.  Miss a couple days and the worms would be back.  Miss a week and you might as well give up.  I learned.  I learned that if I actually wanted worm free kale I would have to inspect every leave on every plant every day.  What if I had a kale farm with hundreds of plants?  What if I needed these kale leaves to feed the tribe?  The obvious conclusion is that kale farming must have led to the necessity for slavery.  There’s no other way you could keep up.  And with that, let’s get 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Creating a home workout routine - Voices of reason – the conversation Jason Pepin Mix one-part endurance athlete and one-part chef with a pinch of moderation, and you’ve got Jason Pepin. However, moderation wasn’t always part of the equation. Looking back, Jason knows he’s one of the lucky ones. After all, there aren’t many people walking around who can say they got to hit the reset button on their physical health. In 2012, Jason suffered a massive heart attack while on his bike ride in Los Angeles. With a survival rate of just 12%, and known as “the widowmaker”, his heart attack was the result of critical blockage in a main artery. That day, Jason died and was revived on the table. And while most people won’t ever walk out of the hospital again, in just two short months he was back on his bike. But being a determined athlete is just one half of who Jason is. The other half is a tireless chef who, at age 12, was first inspired by his grandmother to start cooking. She instilled in him the value of sourcing the freshest ingredients and a respect for simplicity in preparation, both of which have remained the hallmarks of his cuisine. After 30 years in the kitchens of famous culinary brands such as Morton’s The Steakhouse and Wolfgang Puck, Chef Jason has learned there is more to a healthy life than just exercise. Building on what his grandmother taught him, Jason has added the value of moderation to create a healthful lifestyle that is both sustainable and balanced. mountain climbing, practicing martial arts, cooking, and being the favorite human to a freakishly large cat named Loki. Section two – City of the Dead part 3 - Outro Ok my friends we have ridden our old bikes to the bagel shop at the end of Episode 4-440 of the RunRunLive Podcast.  I’ll take a sunflower seed, toasted with crunchy peanut butter and strawberry jam please. So you already know my training plans for the foreseeable future.  Easy on the running with a recreational bike and some core workouts.  That’s pretty boring.  Got to find myself some inspiration.  Other good news is that I’m almost done painting the house.  I’ve got a couple places I can’t reach.  My 32 foot ladder that I used to reach those places last time I painted the house is out of action.  The rung locks are non-functional.  I tried to order new rung locks, but the ladder is too old to get replacement parts for.  The only way I could use it would be to extend it all the way, manually lock the rungs in place then try to get it up, which, believe me I tried but the physics of it is impossible.  But, my other running buddy Brian is a contractor, and he’s gong to let me borrow his long ladder this week to finish up.  Next up on the never-ending home improvement list is garage doors.  Which I was delighted to discover is only like $3,000.  I have to winterize my motorcycle.  I didn’t ride it at all this summer due to the apocalypse.  I’ll take it back over and stick it in Frank’s barn for the winter.  That’s on my list as well; to find an outfit to refurbish my old motorcycle.  It would cost more than the bike is worth, but it would make me happy.  Ollie the collie is almost a year and a half old!  He’s still mostly feral but hey, aren’t we all?  He’s great with people on the trails.  I just say, “Leave it!” and he ignores them.  When he greets another dog he rolls over onto his back and get’s all submissive.  He’s a nightmare on the leash.  I took him out on the road one night this week.  I have to really pay attention.  He’ll get spooked by something and take off at an angle. I have to get a better harness for him.  The collar isn’t’ good enough.  He’s built like a brick house.  Not as rangy as Buddy was.  More of a linebacker or a fullback.  Amazingly strong and athletic.  Smart as heck, but willful and I’m thinking part jackal.  Among the books I’m reading is one by Brene’ Brown called Daring Greatly.  The premise is that you have to get outside your comfort zone to find the good stuff.  You have to be vulnerable.  But, in order to be vulnerable you need to have a strong sense of self-worth.  That’s what gives you the strength.  You have to be convinced of your own self-worth. Your unique gifts.  Your power.  In itself.  Incomparable to anyone else.  Incomparable to previous versions of yourself.  You centered power of what you bring, unafraid, right now.  And that self-power allows you to dance badly in public and sing karaoke.  When you have that keen sense of self in the now you can do hard things, you can be vulnerable, and that allows you to listen with empathy, to learn new things and, heaven forbid, change your mind.  So, my friends, what would you do if you weren’t afraid of failure?  Think about it.  Every day is another chance to find out. And… I’ll see you out there. To take you out is Track number 18 from Brian Sheff The Rock Opera by - Called "when the Sun Burns out”  AndI know you’ll be sad to hear that there are only 2 tracks left in the rock opera.  But, Frank told me this morning that they are working on some new songs, so there is hope for the future.  MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-439 – Dave and Duane talk Wapack  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4439.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-439 of the RunRunLive podcast.  Today we chat with our friends Duane and David about their adventure on the Wapack Trail.  After I had to bail out they decide to go and run it anyhow.  They had an adventure and learned some lessons so we decided to do a lessons learned conversation.  I ended up ignoring doctor’s orders and running the 124th virtual 2020 Boston Marathon and you lucky folks will get one of my wonderfully thoughtful and entertaining race reports.  I know you’ve missed them so, with the apocalypse and all.  But, it came out quite long, as race reports do, so that’s all you get in this episode.  I know I deviously left you with a cliff-hanger in the apocalypse story narrative.  In my own devious way this allows me some more time to work on untying that knot for the next show! That means, I’ll start with the interview and close with the race report and that will fill out our agenda.  I’m running out of daylight and I don’t want to delay the episode so without further ado… 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – It’s not about the shoes - Voices of reason – the conversation David Foss & Duane Hespell – David does an additional review of his adventure with Duane on his podcast here -> Please enjoy the most recent episode of my Just Plain Dave podcast: 063. Duane and Dave’s Excellent Adventure On the Wapack Trail     Section two – 2020 Virtual Boston Marathon Outro Ok my friends we have run 1K loops  through the end of Episode 4-439 of the RunRunLive Podcast. Although I did not get any call from the doctor about the swelling in my leg in time for my marathon run, he did finally give me a call this week.  I nailed it.  He said good news is there is no mass.  There is some sort of swelling.  We don’t know what it is, maybe an infection.  Stay off it for a couple weeks and give us call back if it doesn’t’ go away.” To which I responded, “Yeah, it felt fine when I ran a marathon in my neighborhood on Sunday.”  Oh how we enjoy our little tête-à-tête… He knows better than to give me the “You need 10 sessions of physical therapy” line. Fall is closing in, daylight is fading and I’m going to take it easy for a few weeks.  I’m trying to transition to a weights routine because I feel a bit fragile and weak.  I’d love to go to a gym, with real weights, but I think that ship is still out at sea.  Guess I’ll have to figure out how to do it at home. My work is super busy and I quite enjoyed not having to squeeze 2 hours of running into the day for the last couple weeks.  I went out and did an easy 10K with the boys over in Groton with Ollie on the leash.  I couldn’t stay put any longer.  Needed to run.  Hope you enjoyed all the adventure here today.  I know I did.  2020 only has 3 more months in it.  Forget abot hunkering down.  Spread your wings and fly.  Push away the sticky carapace of chaos and impose your will and your love on your world.  There are mountains to be climbed and dragons to be slain.  And as you swing that vorpal sword… I’ll see you out there. To take you out is Track number 17 from Brian Sheff The Rock Opera by - Called "Hawaiian Brian”  MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-438 – Shop Talk with Brodie  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4438.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-438 of the RunRunLive podcast.  I’ve got a lot of news today, but we will get to that in more in the outro.  Today I recorded a shop talk chat with an Australian dude, Brodie, who I met on Facebook.  He is a physio down under and has a podcast about running without getting injured.  Which it turns out is super ironic.  As for a theme.  I was toying with ‘collaboration’, or maybe ‘taking the long view’ or maybe even ‘how to be at peace with what the universe gives you’.  I don’t know.  We’ll just have to see how it comes out.  My training was going well up until the middle of last week.  I finished off this cycle with a 18 mile trail run with the dog last Sunday.  I have been challenged by how busy I am at work.  Surely feeling the stress of time scarcity, whether real or imagined.  In section one I think I’m going to talk about shoes because Brodie brought this up and I think it needs clarification.  In section 2 I’m going to give you part two of the latest apocalypse story where I try my hand at writing some exposition.  I was also feeling a lot of stress around the current news cycles.  So I decided to shut off the incoming feeds.  We all like to think of ourselves as independent of external influences but at the end of the day we are as Pavlovian as Cocker Spaniels.  What you let into your awareness colors your awareness.  The news and social media channels know this.  They also know how to manipulate your emotions.  If you don’t believe me try an A-B test on any of your social media.  Publish two pieces of content.  One hopeful and positive.  The other angry and negative.  See which one gets the most response.  The algorithms automatically reinforce our natural negative biases and will drive the anger and outrage to the top of your feeds.  It’s a negative reinforcement cycle.  Unfortunately, the news isn’t much better.  If it bleeds it leads.  I was starting my days by reading the headlines of the different news feeds I get.  I decided to stop reading the news and I also stopped posting or reading Facebook in particular.  I gave up Twitter a couple years ago.  If you need to reach me send me an email.  I’m still posting on Instagram as cyktrussell if you like pictures of food and dogs. It’s too bad.  These are the same tools that allowed me to meet and get to know you, my friends.  Now they are driving us apart.  But at the end of the day it’s a choice, right?  You’d like to believe that you can choose how to interact and react and you can control your own emotions from external influences. But in the spirit of balance, the universe also gave back to me when I needed it this week.  All the old running podcasters from a decade ago started interacting on a new audio app called Cappuccino.  This takes us back to that intimate little club of casual runners who used to get together on Twitter in the old days.  It’s nice to hear from them.  It’s got a bit of an ‘old soldiers’ feel to it.  And let’s make that the theme for today why don’t we?  Old friends. You and I and old friends, 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – It’s not about the shoes - Voices of reason – the conversation Brodie Sharpe - Why Brodie Sharpe?   Qualifications & Experience Bachelor of Health Science & Masters of Physiotherapy Practice (2012) The Running Clinic – Certified professional Musculoskeletal injuries for runners online course (Simon Bartold – One of Australia’s best running podiatrists) Running Repairs course (Tom Goom – One of the world’s leading running physiotherapists) Athletics Victoria Run coaching qualifications Sports Medicine Australia – The Secrets to injury Proofing runners Running specialist guest speaker on: Pushing the limits podcast – Lisa Tamati The Athlete’s Garage – Trang Nguyen Published articles in: CEA Magazine So Let’s Go Running E-magazine Podcast Host – Everyday Running Legends   Section two – City of the dead 2 – Outro Ok my friends we have collaborates through the end of Episode 4-438 of the RunRunLive Podcast. Let’s get on the big news.  I finished up my 1,000 Km run across Tennessee 8/25 as predicted.  Got my belt buckle.  Topped off my training last weekend with a nice long trail run with Ollie.  My plan for this cycle was to run the 42-mile Wapack and back with some buddies and pick up my virtual Boston marathon in the process.  But, life, even this wonderful endurance life does not care about your plans!  Chaos stepped in. The day after I ran the north half of the Wapack with Paul a couple weeks ago I had a little twinge in my right quad.  I was out walking with Ollie in the morning and it felt like a little cramp.  I thought to myself, “huh, must be dehydrated or something” and forgot about it. Then I noticed the lymph node in my right leg was a bit swollen.  No big deal, some sort of bite or scab or nick was causing an immune response.  I had an easy week and it all went away. Then throughout that next hard week I had this ache or itch inside my right quad.  Didn’t hurt when I ran, but was a noticeable niggle.  After my big week capped with the big trail run my right quad was noticeably swollen and the lymph node was up again.  It seemed to be spreading down the quad. Still didn’t hurt when I ran.  Not a muscle or a tendon thing.  So, I did the smart thing and went to see my doctor.  He was concerned and ordered an MRI.  Told me to stay off it.  He intimated that is may be a hematoma.  Basically, something bleeding in there.  Which kinda makes sense given all the trail running and falling down I did in July and August.  Since I’m a member of the Great American Health Care System, even though I’m one of the privileged with health care, I am 8 phone calls into scheduling the MRI.  Bottom line I had to cancel my plans this weekend.  It’s either nothing, or it’s something.  We won’t know until the MRI, and maybe then we won’t know either. And so this big summer trail cycle comes to a close with a whimper instead of a bang.  With the long weekend we’ll see when I can get in to do the MRI. I’ve got a short window to get my Boston Virtual done. May have to walk it.  After that I’m felling like I need to spend the rest of the year working on my flexibility and strength.  I’m feeling a bit week and fragile.  I’ll have to figure out how to get back on the weights. Don’t worry about me.  It’s all part of the journey.  It’s been a weird year for everyone and I am certainly blessed.  So, my friends, don’t get caught up in the weirdness.  Set your own path.  Take what the universe gives you and make some sweet lemonade, because I most certainly will see you out there. To take you out is Track number 16 from Brian Sheff The Rock Opera by - Called "Stars and Solitude”  MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-437 – Rickey Gates – Across America  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4437.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-437 of the RunRunLive podcast.  Today’s theme is journeys.  I connected with Rickey Gates and we have an interesting discussion around his journeys, particularly his 2016 run across America.  This particular journey wasn’t about getting the miles in per se, it was about discovering the heart of the country and finding himself.  And that’s the gift that we get from our endurance sports practices.  Every time we lace up the shoes and leave the house it’s a microcosm of the great journey.  It’s a small version of that unsettled quest we homo sapiens have always had, not only to find what’s on the other side of the next hill but what’s on the other side of our known limits.  In section one I talk about the nuances of doing tempo training in the trails and in section two I wrote another installment of the old man apocalypse story, because Tim asked me to.  This one is going to be the first part of a 3-parter.  I’ve had a decent couple weeks of training.  We got through the hot part of the summer up here and now we are rapidly approaching autumn and fall.  After we last spoke I spent a weekend down at my house on Cape Cod.  I had a big weekend in my training.  Friday night I had a long tempo run and by the time I got the podcast out and drove down it was late afternoon.  I did not feel like going out for a hard, hot, long workout.  I was mad because I packed up my water back pack and my bottle then forgot to put it in the truck in my haste.  It’s so hot and humid and dry on the Cape, with way less tree cover, that you really need a good hydration option. I grabbed a bottle of water and figured I’d give it a try and see how I felt.  I took Ollie and set off across the street to a state park that apparently no one really knows about.  It’s sectioned up by dirt roads and has a couple ponds.  I discovered it while mountain biking and was a bit astonished to realize there was a state park ½ mile from my door that I had been running by for years.  A dirt road on the Cape is a sand road.  The whole place is one big sand dune. I’ve discovered a loop that circumnavigates one of the ponds.  It’s conveniently about a mile from the house, then a short mile of single path through the scrub oak and blueberries around the pond.  For tempo I can just run the loop and when time is up I can jog home  And that’s what I did that Friday night.  Even though I felt shitty and discombobulated going in I felt pretty strong once I warmed up.  Ollie and I got into a rhythm and ran the workout with a reasonable amount of aplomb.  The next day, Saturday, I had a 3-hour bike ride on the schedule and I wasn’t quite sure how I was going to do that with my water pack.  I found a random tradeshow backpack in my truck and I loaded that up with a few bottles of water and some food. I made it all the way from Harwich up the rail trail to the end at the beach in Wellfleet  turned around and came back.  There were a lot of people out on the trail.  I talked to some people wearing PanMass Challenge shirts and apparently that was a virtual event this year as well.  It was Sunday that really had me worried.  It was going to be the hottest day and I had a 3-hour run on the schedule.  The only way I could figure out how to do it safely was to go early and do 3 1-hour out and backs.  I started the first leg around 7:00 AM and headed on the roads over to the rail trail east.  Even at that time of day it was hot in the full sun on the bike trail.  There weren’t many people out yet, mostly serious bikers getting their workouts in before the crowds showed up.  By the time I got back to the house I was soaked like I had been swimming and my single bottle was well-past empty.  But, it was a solid logistical plan.  I drank my fill, ate some fruit, changed my shirt and headed back out.  This time I took the roads east towards Pleasant Bay and Chatham.  I made it down to the ocean and looked around a bit before heading back to the house to refuel again.  Last loop I decide to head back into the state park with Ollie.  He was mental that I was going out and coming back and not taking him.  I figured the park would be easier on me and I could get some shade.  To get there I have to cross a busy road and into an unassuming side road with no signage.  If you didn’t look at the map you’d have no idea there was a park squeezed in there.  Ollie was so amped up he was dragging me on the leash.  As soon as the road turned to sand I let him off.  I was too tired to fight him.  Watching him take off up the dry sand road was like one of those road runner cartoons where all you see is the churning legs and a cloud of dust.  We explored in the park for an hour and I ended up finishing with 18 and a half hot miles.  Ollie was happy.  I was relieved to be done. The next weekend, last weekend I headed back up to the Wapack to do the north half with my buddy Paul.  We dropped a car at the Windblown parking area and started at the northern trail head on the other side of Pack Monadnock.  It was a nice cool morning and we ran the 12 back in a casual 3:19.  Now you may say that that is really slow, but this is all technical mountain running and we weren’t in a hurry.  It was a good outing.  A good journey.  If you look around you’ll see journeys everywhere.  All you need for a journey is a goal or a destination.  Journeys can be physical or spiritual or both.  The ancient Egyptian kings thought of life and death as a journey.  The years were counted from the time the king took the throne.  When he died, he journeyed to the west to become one with the god Amun Rah.  The scribes painted nice, detailed maps on the inside of the coffin lid so they wouldn’t get lost. The the ferryman to take them across the river Styx to the afterworld of Hades. The Christians had the and – each a version of how to make life’s journey in such a way as to make it to heaven. Think about the , with our hero journeying home through mostly self-inflicted challenges.  Or the 20th century modernist version that James Joyce penned about our friend on one peripatetic day in Dublin.  Or wonderfully reimagined by Coppola in . (I know I’m throwing a lot at you, but I linked all these references in the show notes and the post) My point is, whether it’s Huck Finn on the river or Jack Kerouac on the road the Western cannon is filled with physical, metaphorical and spiritual journeys.  That says something about us.  That highlights the deep correlation between our wanderlust and our redemption, our striving and our enlightenment. The questions we ask every day are about where we are in the journey and what’s the destination? We are you?  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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Trail Tempo - Voices of reason – the conversation Rickey Gates - Rickey Gates has been described as a “conceptual runner” combining the practice of endurance running with the artistic mediums of photography and writing. After nearly a decade competing on a national and international mountain, trail and ultra running circuit, he took his love for ultra-endurance, storytelling and photography to his project-based runs that have included a run across America, every single street in San Francisco and currently the 50 classic trails of North America. Gates is a deeply curious individual with an immense interest in the inner workings of society, self, nature and the human potential.  His debut book Cross Country published by Chronicle Books, will be released in the spring of 2020. In this book, Gates invites us along on his 3,700 mile journey across the United States through over 200 photographs, stories of individuals and ultimately the innermost depths of his own mind. Cross Country will be released alongside TransAmericana, a feature-length film produced and directed by The Wandering Fever and his sole sponsor, Salomon. CROSS COUNTRY A 3700-MILE RUN TO EXPLORE UNSEEN AMERICA In 2017, professional runner Rickey Gates ran 3,700 miles across the continental United States with just a small backpack and an anthropologist's curiosity to discover the divided America in which we live. In the book Cross Country, Gates documents this epic experience from South Carolina to San Francisco, sharing first-person essays, interviews, and over 200 photographs of the ordinary and extraordinary people and places he saw along the way. While Gates delivers unparalleled insight into the extreme athletic and mental challenge of this transcontinental run, running is not the core focus of Cross Country—it is a story of the remarkable people across the United States who we would otherwise never meet. Cross Country is available online or anywhere else books are sold.   Section two – City of the dead –   Outro Ok my friends we have journeyed through the long gauntlet of Episode 4-437 of the RunRunLive Podcast and ended our quest in the afterworld of delight. My personal journey is going well.  I’m healthy and in good enough shape to manage the 42 miles of the Wapack on the 7th.  I’ve got Eric, and Dave Foss and Duane joining me.  It will probably take us around 12 hours.  When I race the 18-mile version it takes me about 4 hours.  If you extend that out to 42 miles, it’s about 9 and a half hours.  I figure if we are taking our time and enjoying ourselves 12 hours should be good.  But, you never know in a long run like that.  You can get lost.  Someone can half a rough patch.  As part of that run I’ll be doing 26.21 of those miles for the 2020 Boston Marathon.  Supposedly the BAA is sending out some sort of race kit for us to use in our virtual – we’ll see.  The answer is Candide. Remember the quote I was trying to find for my history of agriculture article in the last show?  Well, no sooner did I hit publish then did our friend Keating Vogel, pop back with the answer.  He knew what I was trying to remember right away.  It was not Camus, nor was it Sophocles, it was Candide, by Voltaire that ended with the admonishment to ‘tend your garden’ that I was reading on that airplane so many years ago.  Now I know that makes me sound super nerdy and pedantic – that I was riding around in airplanes in my 20’s reading the classics.  In my defense you could buy those old paperbacks of the classics for 25 cents.  I had a lot of plane time and hunted the book aisles for bargains.  You could always find the classics cheap because teachers would force school kids to read this stuff.  The kids would throw them away as soon as they could. I had to look Candide up because for the life of me I couldn’t remember what it was about – other than those closing lines.  It didn’t make much of an impression on me.  I was probably reading it while elbow deep in complimentary cocktails.  Apparently, it’s a satire about French institutions.  Like the church, the government and the nobility.  And guess what Candide is doing in this novel?  He is on a journey to self-discovery!  So there you go.  It all comes back around.  To finish up Our journey here today I’ll give you the happy update on my virtual race across Tennessee.  As of this morning 8/23/20, I am sitting at 623.5 miles.  This was supposed to be a 1,000-kilometer race but I guess in Tennessee they use different math because I need to get to 635 miles to get my buckle. After today I’ll be at about 630 miles and I’m guessing I’ll finish Tuesday.  If I look back at the months, I ran 182 miles in May, took a week off in June and got behind with only 124 miles.  Bounced back with a stout 185 miles in the heat of July and will end up with about the same in August.  I’m ok with that given I’m only running 4 days a week. What did we learn on this journey?  Well, I think people learned that it looks way easier to keep up with a 5.5 mile a day average then it actually is.  For some of us it’s just part of what we log and it’s no big deal.  For others having to knock out 5.5 miles every day taught them something about themselves.  The mileage doesn’t care if it’s hot, or rainy or if you get sick or if you hurt your back.  The journey grinds on whether you can keep up or not.  But, eventually my friends, no matter how long and difficult a journey you have, you will come out the other side enlightened.  And I’ll see you out there. (Outro bumper) To take you out is Track number 15 from Brian Sheff The Rock Opera by - Called "Brian’s Dirge”  And this is dedicated to my close friend and running buddy Frank, the drummer for the Nays who just got his second hip done last week.  Our journey and our adventures are not done!   Enjoy   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-436 – Farm to Fork Fondo  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4435.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hellos and welcome to the badly delayed episode 4-436 of the RunRunLive podcast.  Today’s show is about farming.  It’s about growing things.  It’s about the late summer harvest of ideas and endurance.  We have a chat with retired professional cyclist Tyler Wren who has started a post-pro life around supporting local farms in Vermont called farm to fork fitness.  I ran into him because I’ve been doing a long bike ride at least once a week and thinking about the impact that the current apocalypse has had on these local farms and families.  With the restaurants closed it impact specialized growers adversely.  The specialized stuff, the local stuff, is the good for you stuff.  I’d hate to see even more of them disappear.  To see even more beautiful tracks of rural land turned into vacation condos.  In section one I’m going to muse on what my running has taught me in the month of July as I push through the heat and humidity.  In section two I’m going to talk about the history of agriculture.   Because, that’s our theme.  I’m doing fine, just busy with work and training and my wife needing me to do pointless man-things like paint the house.  It all stacks up and, you, my unfortunate friends are made to suffer the vacuum of my attentions.  I’m healthy.  Ollie is healthy.  We’ve been getting in a lot of miles in the trails.  I’m starting to move into some fairly good volume as I target running the Wapack and back with Eric and anyone else who wants to come next month.  More about that in the outro. … My own garden is hit and miss this year.  I planted a lot of squash but it seems to have gotten a late start and I’m only getting a few.  Whereas in other years I’ve gotten piles of zucchini and summer squash, this year only a few have battled through.  The root borers are into the stalks now and that usually kills anything left. My berry patch has been less than spectacular as well.  I have a very mature and robust patch of red raspberries.  These are hybrids and have multiple sets of large berries.  But I’ve also got a bunch of the native black raspberry canes that are muscling their way into my garden like unwanted ruffians at a genteel social event.  Both of these typically overwhelm me with berries. Not this year.  We seem to have a boom in wildlife.  Something ate most of my red raspberries. I think it’s the birds.  I’m getting the Black ones now but they are getting poached as well.  In other years I would pull several pints a week out of the patch. This year I have salvaged barely enough to flavor 2 bowls of oatmeal. My tomatoes are just coming on now.  A few weeks late.  I’m keeping an eye on them because I have a chipmunk problem as well.  The chipmunks won’t necessarily eat your tomatoes and squash but they will bite into them.  The rodents also burrow around a bit as well.  Ripping up the plants in general.  They got my curly parsley.  I had it growing in a pot in my garden and something burrowed into the pot and ate the root.  Left the parsley.  Ate the root.  Then the next day they came back and ate the parsley.  Not sure whether that was the chipmunk or some other kind of rodent.  It was a very precisely executed crime.  I suspect on orders of the rodent syndicate. Understand that my garden is heavily fortified.  This isn’t my first rodent rodeo.  I’ve got a 4-foot fence with chicken wire buried into the ground.  That keeps the Woodchucks and rabbits out.  Speaking of rabbits and woodchucks, I’ve given up on trying to trap the woodchucks and rabbits in the yard this year.  There are so many of them.  There’s only one reasonable solution. I’m going to have to get a falcon.  Yup.  I’ll stand out there like an angry old god, whisper something to my hooded assassin and let my falcon swoop down and rain terror from above on all the various and sundry critters that impede my green thumb.  I will be the raptor rodent apocalypse. I’ve got some cucumbers coming, but those are late as well.  I have some pepper plants that seem to be doing well.  I replanted some beans that never came up and should have some of those to eat at the end of the month.  The only successful plant in my garden is the kale.  Successful in the sense that I’ve got enough if I want to eat kale for lunch. The challenge with the kale is that it gets the cabbage worms on it and you can either spray them of try to pick them off.  It’s a battle that is currently about a tie.  Each day I go out and pick off and squish as many as I can find but each day the kale is full of holes like Swiss cheese. So that’s it.  Hours of gardening to produce a handful of berries and some buggy kale.  If I was farming for a living I would have starved to death years ago.  Each day I go out, because I’m working from home int eh apocalypse, and gather what ever seems to be ripe enough for my lunch salad.  I try to scrub the worms off the kale, but I know I’m eating a lot of bugs in my salads. It’s probably good for me.  They recently re-examined human coprolites from the Paisley Caves in Oregon.  These had been dated to more than 14,000 years old.  The great glaciers were beating a hasty retreat.  The trouble was that everyone though homo sapiens only arrived 13,000 years ago.  They wrote these coprolites off as animal scat that was tainted by human handling.  recently they discovered that this was indeed human poop from 14,000 years ago.  They were able to section that poop and see what we were eating as hunters and gatherers.  Turns out there wasn’t a lot of mastodon and buffalo.  Sure, there was the occasional bit of mammoth, but it was mostly plants and seeds and rodents with a fair number of insect carapaces.  It would seem I haven’t progressed too far from  therewith my own garden.  Think about that today as we talk about farming.  I have the advantage of water and modern seeds and I probably pulling 180 calories of vegetable out of that garden on a given day.  Think about the early farmers who had to grow enough calories to last a whole year, and that after giving 30% to some tyrant. It’s not an easy job.  But there is something worthy about it.  There is something basic about getting your hands into the hot, wet soil and creating, nurturing the green things.  Weeding is contemplative.  Picking the perfect heirloom tomato warm from the vine is an act of fulfillment. To be one of those self-important jerks who like to quote people, Kahil Gilbrainsaid “And forget not that the earth delights to feel your bare feet and the winds long to play with your hair. ” 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – What I heard this week - Voices of reason – the conversation Tyler Wren - Farm to Fork Farm to Fork Mission To highlight and support the symbiotic relationship between everyday athletes, farmers, and beautiful landscapes MESSAGE FROM OUR FOUNDER     Tyler Wren here, founder of Wrenegade Sports. When I retired from my 13 years of professional cycling I wanted to do something meaningful, something that would allow me to share some of the best parts of my fitness career with the world in way that could have a positive social impact, while still being just plain fun. I've run and ridden my bike thousands and thousands of miles over the world and I've learned to cherish the days when I find myself rolling along on beautiful, quiet country roads. Sadly, as many who love these charming places, I've realized that peaceful rural landscapes and lonely country roads are endangered species. As athletes, it is natural for us to support land owners who are able to preserve the open space that we enjoy so much on our bicycles and in our fitness adventures. These landowners use that land to grow food that can make us better athletes and healthier people. With the Farm to Fork Fitness Adventure series, I want people to experience beautiful iconic farmland through exercise, meet the hardworking farmers who are fighting the good fight, learn about the pressures that these farms face, and have a great time in the process. All of the funds raised by the Wrenegade Foundation’s Farm to Fork Healthy Communities Program is donated to local farms and community organizations. That means at the end of each Farm to Fork event, Wrenegade Foundation will be cutting checks to help local farmers with projects like building a new farm stand or creating a new website, and to help local organizations advance their causes like preserving the area’s beautiful pastoral open space.  At Wrenegade Sports, we strive to whip up the perfect combinations of health, social good, community and fun into unique and awesome events. Find out more at the website   VOLUNTEER COMPETITION     In 2019, donated more than $40,000 to local organizations in our host communities via our Farm to Fork Volunteer Competitions. In 2020 we'll be giving away even more, and your votes help decide which groups get the biggest donations. At each Farm to Fork event, all the volunteers will be assigned to teams that each represent a different area farm or charitable organization. From the registration tent to the last aid station, you will be greeted and cheered on by volunteers who are competing to bring the most spirit to the day. Ask questions of the volunteer teams to get to know them, their missions, and what makes the event host community unique. At the end of your ride, you will vote for your favorite team and help determine the size of the cash donations we give. The Volunteer Competition is supported by tax-deductible participant donations to , sponsors, and 100% of all raffle ticket sales.    Section two – Agriculture  – Outro Ok my friends we have planted and weeded and harvested Episode 4-436 of the RunRunLive Podcast. I’m still working from home.  I’ve pushed my mileage up a notch by adding a long run into Sundays.  This weekend I’ll do 3 hours.  But, this is at the end of a hard workout on Friday and a long bike ride on Saturday – so it’s significant, for me.  I feel strong.  I’ve been having some fatigue and I need to watch my dehydration at times but I feel strong.  Ollie has been getting out with me on most runs.  He’s still crazy but he’s good with people and other dogs in the woods so I can let him off leash.  His longest run so far is 14 miles.  He’s lost all the baby fat and he’s lean ad hard.  A real athlete.  My plan to run the Wapack and back on September 7th has been finalized.  It’s 43 mile s of technical mountain running.  Eric is coming up from Missouri.  I plan to log the firs 26.2 as my 2020 Boston Marathon.  That will be my 21st Boston.  We’ve had the storms, the heat and the bombs.  Now we get the trails.  I went out with my buddy Paul a couple weekends back and we did 13 miles of the Wapack.  It was a beautiful, bright July day.  We were out for just under 4 hours but I felt fine.  Eric, make sure to bring your camera and we’ll make one of those cool race movies! I’ve been reading a lot and working a lot.  I read my way through a 5 book SciFi series called “The Lost Fleet”.  Who knows when I’ll need to know how to maneuver a space fleet in battle at near relativistic speeds, but when I do, I’ll be ready.  After Wapack, I don’t know what I’ll train for.  Maybe I’ll treat the Groton Marathon as a real race and train for it?  Who knows.  I’m out of qualification and I’m going to be 58 this fall.  That means I still have to qualify at the harder standard if I want to keep running Boston.  Some little voice inside is whispering that it just isn’t that important anymore.  I read Rickey Gate’s book about running across America last night.  It was mostly photos.  I still think I’d like to do that.  It seems so real and so visceral.  I’m talking to him about having a chat.  I’ve been wearing my old two-bottle slant pack on my trail runs.  I don’t need the bottles but I use the pack to carry my old iPhone so I can listen to podcasts without having to carry the phone.  That’s my kit.  A bottle in one hand, the dogs leash wrapped around the other, my JayBird Tarah Bluetooth headphones and the old two-bottle waist pack to carry the phone.  It occurred to me that it gives me two empty bottle slots which I use to pickup litter.  I keep an eye out on my road sections for cans and bottles that have been thrown out the windows of passing cars.  I’ve made a game out of trying to pick up my 2-can quota on my runs.  Most of them I can return for a nickel with my other recyclables. We play these games, don’t we.  We tell these stories.  Each run, each set of runs is its own narrative.  The run is an empty envelope that we fill with our stories.  In this isolated world of apocalypse we create stories to fill the void.  To find meaning. To keep sane.  I read a great article on not having enough time to do everything you want.  I’ll link to it .  The author, Kira Newman, explains how that feeling of never having enough time works. If the work you do gives you a sense of accomplishment you don’t see it as wasted time.  Instead of being the 100 things you have to do before you can do what you want it is the list of things you accomplish.  There’s a subtle difference and it makes a difference on how we perceive time spent. When we see our activities as in conflict with each other we feel more stress about time scarcity.  I can either do this or do that.  They compete for the same time resource.  People who see those competing activities as additive and congruent don’t feel the time stress.  It’s ‘this or that’ in their minds it’s ‘this and that’.  Again, a subtle difference, but a big one in terms of perception. What it really comes down to is a sense of control.  If you feel like you’re in control of your time you won’t feel time stress for the same amount of activity.  That’s why planning helps sometimes.  Until it doesn’t’ help.  Right now I’m having one of those days where my plan had me finished my workout and the podcast and on my way to the Cape an hour ago.  That didn’t happen and now I’m throwing things out of the boat to try to keep up.  It turns out that money doesn’t’ help either.  There is a direct correlation between how much money you have and how much time stress you have.  It’s not the correlation you’d expect.  Rich people see their time as more valuable and they have more time stress.  What can you do?  Why do you care?  You can’t do everything.  Choose a comfortable mix of things you want to do and things you need to do.  Don’t stress about it.  You can workout when you get to the Cape.  You don’t really need to clean the chain on your bike.  Do what you can.  Let the rest go.  It turns out that time stress has nothing to do with how much time you have because we all have the same amount of time.  Time stress is caused by the way you value your time and its use.   Make your decisions and find comfort in that control.  You have the control over your choice and nobody is goin g to care in 14,000 years whether you cleaned the toilets today. And I’ll see you out there. (Outro bumper) To take you out is Track number 14 from Brian Sheff The Rock Opera by - Called "Bobby LeFavre” – which I thought I put into the last show but I thin I missed it – because, hey, yah know, I was behind schedule and in a rush! Enjoy   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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Sorry couldn't get a show out last week.  Workin' on it.

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The RunRunLive 4.0 Podcast Episode 4-435 – The Athlete’s Gut  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4435.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey Folks - Hello and welcome to episode 4-435 of the RunRunLive Podcast. So, here we are.  Mid-July in New England.  And all that brings with it.  The deer flies are thick as college students on a Florida beach.  The days are long and weather is a dirty soup-like mixture that drains the sap right out of you when you’re outside.  People are slowing down a bit and easing off to vacation houses for a bit of lock-down in a different place.   Ollie and I have been getting out for 8 or so miles in the woods 3 days a week. Then I’ve been mixing in a long bike ride on Saturday with a longish run on Sunday mornings.  My legs are tired but I have a good cadence going.  Even with only 4 days of running I’ll end up with 40 miles this week.  I’m catching up on the Great Virtual Run across Tennessee.  I should pass the buzzard this week.  This week - and I’m speaking to you from Sunday afternoon now - this week I ran Tuesday, Wednesday and Friday in the woods with Ollie.  Saturday, I talked my running buddies into riding the Great Circum Groton Fondo with me yesterday that ended up being 37 ish easy road bike miles in the sun.  It was a hoot.  We stopped for muffins in Pepperell center about half way in – so that will give you an idea of the intensity with which we were riding! I guess I have to back up a bit.  My friend Gordon, who is my friend Frank’s brother, (I run with Frank every Sunday), Gordon had this idea of setting up a relay race that went all the way around Groton, the town I grew up in and where my running club is based, without actually touching Groton at any point.  I borrowed his course and we rode it on bikes yesterday.  I toyed with making it into a real event for charity and such, but there wasn’t much interest, so we just went out and had a good long ride.  Then this morning I got up early and ran 4.5 miles of trails with Ollie, then went and met the guys at 8:00 for another 10 on the road.  A nice mix.  Done by 10:00.  I’m whipped!  I could nap!  I’m getting a good balanced set of miles in.  I’m avoiding most of the heat.  I’m giving the dog enough exercise to stay sane.  Last weekend Ollie and I went down to our house in Cape Cod for the 4th of July.  I ended up coming back early because it was just too crowded and frantic.  I didn’t even attempt to go do my annual; beach run or my long ride on the rail trail.  Maybe I’m turning into a hermit, but I was a bit disconcerted by all the people and how stressed out they were, so I came back.  Today We are going to talk about all kinds of bodily fluids.  Actually we are going to talk about ‘The Athlete’s Gut’ with Dr. Patrick Wilson.  It’s his new book from Velo Press that answers the questions around why do I get nauseous or gassy or poopy when I’m running and racing?  In section One I’m going to talk about sweat – because I realize that my half hearted treatment of hot weather running was a bit thin.  In Section two I’ll talk about why certainty in an uncertain environment is so powerful. My work is very busy, but I’m having a good summer.  I actually threw my hat in the ring for another role at this company.  I have an interview tomorrow.  I know there are a lot of job seekers out there these days.  So I have a tip for you.  There will come a point in that interview where you will get a hard question that you don’t know the answer to and when you do, you lean back, get a faraway look in your eyes, channel your inner Rutger Hauer and say: “I've seen things you people wouldn't believe. Attack ships on fire off the shoulder of Orion. I watched C-beams glitter in the dark near the Tannhäuser Gate. All those moments will be lost in time, like tears in rain..” That won’t get you the job but you’ll be the topic of conversation in HR for weeks! 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Sweat - Voices of reason – the conversation Patrick Wilson Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska-Lincoln. Wilson has authored over 50 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He is the author of the recently released book, The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration.  The gut does many wondrous things for us. Without it, we surely couldn’t exist. For many an athlete, however, the gut can also be a source of consternation before, during, and after exercise. Have you ever made a pre-race trip to the Porta Potty due to an uneasy gut? Or ducked into some roadside greenery mid-race because of an angry bowl? Or hurled up your breakfast in the loo before a big game? If yes, you’re just one of the innumerable number of athletes that have been plagued by gut issues. What is so often vexing about these gut problems is that they can have many different causes, and consequently, they often aren’t fixable with a single solution. Thankfully, there is now a resource available for athletes to turn to when they are struggling with gut issues: . It is without a doubt the most comprehensive, accessible book on how exercise and sport competition affect the gut. It helps makes sense of the complicated gastrointestinal tract and offers potential solutions to many of the digestive troubles that plague athletes, from the recreational to the elite.  is a must-read for any athlete who is experiencing gastrointestinal problems that interfere with training or competition, as well as for coaches and practitioners that work with such athletes. Written by , assistant professor of exercise science and registered dietitian,  combines the latest research on exercise and the gut with humorous descriptions and relatable, real-life anecdotes. After reading this book, athletes will better understand the inner workings of their own gut and will be equipped to implement strategies to perform—and feel—better.       Patrick B. Wilson, PhD, RD Associate Professor Human Movement Sciences Old Dominion University 2003A Student Recreation Center Norfolk, VA 23529   Section two – Certainty in uncertain times  –   Outro Ok my friends we have run, clutching our side in gastrointestinal stress to the end of the RunRunLive Podcast Episode 4-435. I registered for the virtual Boston Marathon, it was $50.  And, Apparently I was one of the first 15,000 so I get some special, super-secret care package from the BAA.  I have a plan.  I am going to run my Boston as part of a 43 mile out and back on the Wapack Trail on September 7th.  I would love company if any of you can come up.  We are going to start at Watatic and run to the end of the Wapack Trail on the back side of Pack Monnadnock, turn around and run back.  This is the double of the race I ran in the spring a couple years ago.  This will take us 10-12 hours.  My friend Eric is coming up to join, because he can’t resist stupid shit like this.  I will be able to wrangle some basic on course hydration support, but nothing fancy.  Since it’s an out and back people can turn around any point they want. The Wapack is typical New England mountain trail.  Mostly single-path and highly technical.  Lot’s of elevation gain and loss, basically running the spine of a mountain range.  In September the forest will be thick and shady, except where you break out on to the tops of the mountains.  The weather is a crap shoot.  You can get very hot days, well hot for us, mid-80’s.   You can get the tail end of a hurricane with cold rain.  That’s part of the fun.  For the most part it’s very sheltered from the weather under the canopy.  So – that’s what I’ll be training for.  That’s my summer project.  … I’ve been listening to a history of ancient Egypt.  And since we have been talking about digestion and hydration I have a story for you.  I would imagine you are familiar with the electrolyte mix called Nuun?  I can’t prove it but I’d like to think they based that name on the Egyptian creation myth.  In the beginning, all that existed was the sacred water.  The lifeless sacred waters from which all things would be made were called Nun.  They were the waters of chaos and the waters of everything.   The first god Atum created himself from the Nun.  He got bored with being the only god so he decided to create some more gods and other stuff, like all the rest of the stuff we have in this world.  Now he didn’t have a partner to do anything procreative with so he, umm, ‘handled that situation himself’ and fertilized the Nun from which everything else came into being.  So…Think about that the next time you take a big swig of that warm, sweet, cloudy Nuun at mile 40 of your ultra.  And I’ll see you out there. (Outro bumper) To take you out is Track number 14 from Brian Sheff The Rock Opera by - Called "Bobby LeFavre” Enjoy   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-434 – Your Training Plans with the Coach  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4434.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hey Folks - Hello and welcome to episode 4-434 of the RunRunLive Podcast. Today we have a long and thoughtful conversation with my coach about his new book that encapsulates his training methods. In the couple weeks since we last talked I’ve been ramping up my training a bit.  It’s gotten hot a few days now that we’re into summer up here.  But it’s still cool in the mornings. The deer flies are out in force as well.  It’s not terrible. With the heat and the bugs there are far fewer people in the woods to contend with.  We are going to talk about running in the heat in section one.  I’ve resurrected my old slant pack that can carry two bottles and I’m wearing that.  But more importantly it gives me a place to put the old iPhone 6 I’m using as an iPod.  That means I can stow a bottle, and the phone to leave my hands free to carry the leash.  And sometimes that leash has a crazy border collie on the end of it, so having both hands free is an advantage.  The heat slows him down a bit too. As for the flies I wear a bug hat – which is a contraption whereby you attach a bandana to the back of one of your running hats, Lawrence of Arabia style, to thwart the aggressive swarms that try to bite you in the head and face. Then I spray that with good old bug spray.  It works for the most part but you do get the occasional suicide attack in the eye or mouth.  I did manage to eat and swallow one today when I was out with my buddies.  If you want to see how to make a fly hat I think I posted a youtube video a couple years back on my channel cyktrussell.  Just search for ‘fly’.  You may get a video of me dancing to the Offspring’s ‘Pretty Fly for a White Guy’ – but probably not. Thank God there wasn’t ubiquitous personal video when I was growing up. In section two I’m going talk about bringing the energy.  This goes back to the message of controlling what you can control.   I’ve been getting my runs in like I said.  I lost a week to the sore back and that put me behind in my Virtual Race Across Tennessee.  I logged close to 40 miles this week so I’m clawing it back and should catch the buzzard if I can avoid any more injuries.  I’ve also been working in a bike ride a week in preparation for a group ride I’m hoping to host in July.  More on the in the outro. I did get my stand up desk.  I put it together this weekend.  It’s called an AirLift and I got it from Costco for $230.  So far so good.  I have a shoe site for you to check out.  I have held off buying a new pair of Hoka Trail shoes because they are so damn expensive.  Searching around a little for a shoe with a similar cushioning profile I found the Fresh Foam shoes from New Balance that seem to be pretty good.  It takes a couple runs for the foam to form to your feet, but then the ride is pretty good. I don’t need much shoe, but I still need the cushioning and the heel drop or I get PF and Achilles problems when I start loading on the miles.  Links in the show notes.  Take a look at Joesnewbalanceoutlet.com – all one word.  You can get some decent neutral cushion Fresh Foam shoes for $30-$40.  At that price, even if you can’t run in them you can use them for sneakers. I was coming back from a trail run with Ollie yesterday.  I was walking up my front walk.  I have a guy working on the house and he was sitting on a ladder there.  Of course I catch a toe and faceplant right in front of this kid.  I was checking texts or something. He says “Are you alright?”  I smile, brush off the dirt and say, “Yeah, I’m ok, I’m indestructible. 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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – Heat Advisory - Voices of reason – the conversation Coach Jeff Kline Team Prs Fit is a community of athletes from all over the world. We are a team. Alone or together, we strive and we conquer. Prs Fit lets you experience what we call community and social fitness – connecting and motivating each other through our one of a kind global community experience. No matter the weather, the circumstance, day after day, we provide a high quality training experience that produces results. Section two – Bring the energy  –   Outro Ok my friends we have run in a periodic progression of fitness through the training pyramid to the end of the RunRunLive Podcast Episode 4-434 Going forward I’ve adjusted some things.  I let Rachel know I’m going to stop tracking my nutrition.  I got down close to 170 and with the additional miles now I’m tracking very well to stay lean.  I don’t think of this as a particularly big adjustment because it’s my new normal for the past 5 or so years, but I was 10-15 pounds heavier before.  I’ve still got a little gut, but I feel pretty good at this size.  I just don’t’ want to track my weight every day during the summer. It’s summer! I want to be able to eat some of those summer things, in moderation, that I love.  I’ve also resurrect Fuji-san my 20+ year old steel racing bike and I’ve been getting some rides in. I’m trying to organize a group ride for charity in July. I’ve got a course that goes around the periphery of Groton that is about 40 miles which is about the right distance. Long enough to be a challenge but short enough not to be exclusive.  I’m still working out the details. I’m also setting my sites on running the Wapack Trail end-to-end and back around Labor Day.  I was waiting to see when the Boston virtual race would be held and maybe feed two birds with one scone.  But that would be in the mid-forties of miles.  It’s all technical, mountain running.  The 18 mile version takes me about 4 hours so this version will probably take 10 hours. If either of these things sounds like a fun adventure, give me a shout, I’d love the company. All the fall races are canceling now as well.  The only one I see that is still on is Marine Corp. Which, if we’re honest, is the worst marathon you should be holding in a pandemic.  It’s super crowded.  It’s all slow runners and new marathoners.  Everyone crams onto mass transit to get to and from it.  They canceled the Bad Water 135 which is a couple hundred ultra-fiends in Death Valley and they hold Marine Corp with 50,000 amateurs in the middle of a city? Anyhow, I’m good.  Still training.  Still working out of the house.  Albeit standing up more now.  I watched my way through Season one of American Gods.  I loved the book.  I finally broke down and bought the show.  It’s really good. I like Ian McShane as Mr. Wednesday.  Which anyone with a working knowledge of the history of the English language can tell you which god he is.  My garden is coming along nicely.  This last few weeks of hot weather has kicked it into high gear.  Garden is the same word in French and English.  It comes from the Indo European root for the enclosure. It has the same root as guard and guardian. The same root gives us ‘yard’ in America. To take you out I want you to remember that as endurance athletes we are well equipped for the apocalypse.  Everyone knows good cardio is important during a zombie attack. Not only that, we trail runners are used to pooping in the woods – another valuable skill in the apocalypse.  So, just remember, if society fails into chaos you can always run away and poop in the woods. And I’ll see you out there. (Outro bumper) To take you out is Track number 13 from Brian Sheff The Rock Opera by - Called "Here, There and Everywhere." Enjoy   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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The RunRunLive 4.0 Podcast Episode 4-433 – Eric Runs Across Missouri  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4433.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello and welcome to episode 4-433 of the RunRunLive Podcast. Been a weird couple of weeks for me. I’ve been working out of the house, which I’m a bit used to, but the new bit is this part about being on video calls all day long for many days with no break.  It can be really exhausting.  I’ve got a guy replacing all the trim boards on my house over the last couple weeks as well.  So I’ve got him banging on the wall while I’m trying to talk to people.  Which is the new normal.  People just forget they’re on these calls and all kinds of crazy stuff goes on in the background.  Him ripping the boards off has disturbed the hornets that live in the eaves.  I had one wandering around my bathroom one morning.  And as much as I tried to avoid it, it ended up stinging me a little.  Hornets are ferocious little critters.  Bad attitudes.  Up here in New England the seasons have flipped and all is green.  The mosquitoes and ticks are out. I’m harvesting lettuce from my garden.  Good year for lettuce. Immediately after we last spoke I woke up with a back issue.  I don’t know what I did but my back locked up.  It’s a problem I’ve had before when I do too much snow shoveling or something like that.  It is very painful.  You can’t bend and it hurts to sit, hurts to walk, just hurts.  Your lower back is such an integral part of everything you do.  Got up the second morning of this and basically had to crawl on my hands and knees to the bathroom.  Went to my chiro on the third day and got some immediate relief.  It’s still pretty sore this week but I think that has to do with spending so much time in the chair.  I’ve started doing some of these meeting standing up, but you’re still constrained and hunched.  The end result was I took a week totally off from training and it was surprisingly relaxing.  Was a good break to reenergize and rethink what I want to do with my training and racing going forward.  I’m still on my nutrition plan and hovering around 170 pounds but I’m losing enthusiasm for it as we move into summer and all the good eats and drinks that are part of that! I’m back to running now and feel good.  I’m going to pivot to some longer trail based training.  I’m working on cooking up some events in the fall.  Today we talk to our old friend Eric who I ran Leadville with last year.  He did something amazing by running across Missouri on Memorial Day weekend. In section one I’ll talk about taking a week off.  In section two I’ll talk about some ways to recharge in today’s weird hyper-work world.  As I write this on a fine cool morning that looks like it will emerge into a humid summer day I’ve got a purple T-shirt on.  I have been wearing shirts with collars all week to try to look somewhat professional on the video, but this morning I saw a nice purple race T under the pile so I’m wearing that. Did you know that purple is the royal color?  It was a prized color in classical times.  The Greeks and Romans somehow figured out that a predatory land snail in Lebanon, that they called murex, secreted this color and they could make that into dye.  In the Eastern Roman Empire, what we would refer to as the Byzantine Empire, but that’s a construct of modern historians, they just called themselves Romans, anyhow, they referred to a person being of royal blood or royal pedigree as “Being born in the purple”.  Isn’t it amazing how we humans can make the leap from snail snot to justification of royalty?  We really do have an outstanding ability to make stuff up and believe in it.  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.  We do this by offering a membership option where members get Access to Exclusive Members Only audio and articles. Member only race reports, essays and other bits just for you! Links are in the show notes and at RunRunLive.com … Section one – A week off - Voices of reason – the conversation Eric Strand Section two – Recharge  – Outro Well, my friends, you have run across Missouri to the well-deserved micro-brewery that is at the end of the RunRunLive Podcast Episode 4-433 – Thank you for your company! Alrighty.  So what now?  I have decided to pivot my training for the summer.  Instead of the holding pattern of marathon training I’m going to target some ultra-distance trail running and some casual bike riding.  For a few reasons.  First, because I’m feeling a bit too fragile with all this race-specific training and need to broaden up for a cycle.  Second, if any races are going to be run this fall, they are going to be longer, smaller trail races.  And, bike riding to get some cross training and most of the guys in my cohort can’t run as much anymore so Some casual bike riding is a good way to spend time with friends.   I’m contemplating organizing a Fondo around Groton with my running club for July.  And some dort of longer trail run, perhaps on the Wapack for Labor day, which, by the way would kill two birds with one stone by logging 26.1 miles of it for the virtual Boston. And I’m behind on my virtual race across Tennessee from taking a week off.  I’m 4 days behind, which isn’t much.  It’s only like 20 miles, but some longer sessions would help me get back in the hunt so I can finish before 8/31.  Eric, BTW, with all his shenanigans is finishing this week. OK – so those are my loose plans.  I’ll tell you a couple stories and a dad joke for Father’s Day and we can all get on with our lives. Switching back to the trails is good because I can take Ollie with me.  The challenge is he’s not leash trained yet, so he’s a bit of a nightmare to run with on leash.  With the Apocalypse the woods are just stuffed with cranky people and I unless it’s off-hours I have to put him on leash.  I have the standard 6-foot leash.  He goes right to the end of that and pulls.  No matter how much I correct him he’s constantly leaning on the leash.  It’s exhausting.  It’s also a bit dangerous because he stays right in my line of sight and occludes my line on the trails.  Makes it hard to carry anything in my hands with all the jerking about.  He won’t go near the ponds or lakes to get a drink because he’s decided he’s afraid of them.  He won’t drink out of my bottle, either, because he doesn’t trust me not to squirt him.  I’m gong to have to get some sort of collapsible dish for him that I can carry.  There is a boom population of rabbits, squirrels and chipmunks this year and he likes to take off after those as well.  Friday, when we were out, and he was on leash, a big snake ran across the trail in front of us.  I saw it and calculating its progress could see it would be well out of our way by the time our paths intersected and I didn’t bother to break pace.  We don’t have any poisonous snakes in New England.  Ok, technically there is an Eastern Timber Rattlesnake and the Copperhead viper, but those are both endangered and you have a better chance of getting hit by lightning.  Anyhow, Ollie saw that snake and jumped backwards, causing me to have to jump vertically to vault him.  It’s funny how the fear of snakes is so deeply ingrained in us mammals.  Lots’ of bad blood between us and the reptiles I guess over the millennia.  I had him out Saturday in the trails, mostly on leash and he was a nightmare.  You’d think he’d get tired of dragging my fat ass around after a few miles.  He joined me today for and hour and forty five minutes on a combination of rail trail and roads with my buddies.  I was on the rail trail around 7:00 AM.  I brought my old iPhone and my headphones, figuring I’d be all alone at 7 Amon a cool Sunday morning and could catch up on some listening.  I brought the extendable leash which I think is about 15 feet.  He pulls less on that one, probably because it has some built in resistance and partly because it gives him more line.  Because, you know, Apocalypse… I was to have no peace.  The trail was packed.  Bikes, joggers, walkers and some lady screaming into her cellphone in Spanish – it was like taking public transit on a Friday Afternoon when the Red Sox are playing.  I had to take out my headphones so I could hear the traffic or someone was going to die.  The new herd of Apocalypse bikers are not going very fast. Some are barely moving faster than my running pace.  Which is fine but it’s takes forever for them to catch you and pass you.  Especially if you’re trying to control a mental border collie.  If you’re a heads down cyclist training away at 20+ miles an hour in aero I would stay away from public rail trails for awhile. It’s a bit of a carnival.  And here’s your Dad joke for Father’s Day.  A hamburger walks into a bar.  He goes up to the bartender and says “I’d like a bowl of Chili please.” The bartender looks at him and says, “Sorry, we don’t serve food here.” Keep moving friends, It ain’t all bad, is it? I’ll see you out there.   (Outro bumper) To take you out is Track number 12 from Brian Sheff The Rock Opera by - Called "Hold on tight to your dreams" Enjoy   MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->

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