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  • Episode 4-466 – John from Sqoosh
    The RunRunLive 4.0 Podcast Episode 4-466 – John from Sqoosh  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4466.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-466 of the RunRunLive Podcast.  It finally turned to the nice cool fall weather this week.  The leaves are falling.  I’ve done a couple of easy runs out on the trails this week with Ollie.  The knee is ok, but I’m in such poor shape that it’s hard to tell.  Everything hurts so a little extra pain doesn’t really stand out. But I have a plan. Of course I have a plan.  I’m consulting with a friend of mine to start building abase of core strength and balance that I can leverage to come back healthy.  I’ll talk a little bit today about how to treat these seasonal transitions where your body is talking to you.  It’s marathon season.  I watched all the folks running the big events like Boston and Chicago and London. Great job everyone.   People were really emotional at these races after waiting so long to run in person.  I forget how important and impactful getting to Boston can be for people.  People ask me if I ran.  I don’t know how to answer.  I completed the distance.  I did not run the course on the day.  I  ran loops over in my home town of Groton on Sunday morning.  I ran a 30 second run, 30 second walk cadence and ended up with a time of 5:05ish.  So I guess, technically I ran.  My friends came out and joined me for the first lap.  Tim hung in for the second lap.  I did 5 laps of different lengths and sizes.  I’m not a very prescriptive person.  I just show up and run.  I know roughly what distance the loops are from the town hall in Groton.  I was aiming for 5 plus miles each.  That seemed like a good distance at that pace so I could have a refuel every 80-90 minutes.  The weather was cool, but oddly humid.  I carried one of the soft bottles in my vest.  I did not take Ollie.  I ended up coming back from the 4th loop at 23 miles and change, so to keep it simple I just did that last 3 miles as an out and back on the rail trail.  I won’t lie, my legs were not happy with me for the last 10 miles.  That 4th loop ended up being 6ish miles and ran out of water.  But, with the 30-30 cadence I was able to pick up my feet and move each time and did not suffer unduly.  I wasn’t’ really sore the next days either.  I did see others out on the rail trail who were obviously running their own virtual races.  I listened through some podcasts and had a nice long thoughtful outing.  For nutrition I had a handful of dates.  I had water and a change of shirts and hat at my truck.  It worked out without much fuss.  I was pretty beat up at the end. Felt like I had run a marathon.  So – there ya go – for the veteran runner – you can complete a marathon on zero training using a 30-30 run-walk.  Today we talk to John from Squoosh bands.  It’s an interesting interview.  John is really tied in with my friend Kevin over at the Extra Mile Podcast.  In section one we’ll talk about the mindful crux of determining what to do in the later seasons of your running life.  In section two I’m going to do an old-man rant on hustle culture.  I love this fall weather, don’t you?  Of course it’s only fall weather in this hemisphere. We are moving into a stressful period of our lives. These few weeks before the holidays tend to be very busy and can be overwhelming. Remember to be mindful.  Straighten up.  Relax your shoulders and jaw.  Bring your head high like the top of your head is being pulled up into the sky. Take a deep breath.  Fill your whole abdomen, all the way down to your belly.  Hold it for a count of two and feel the peace and energy in your body. Let it out slowly. Feel gratitude for that simple act. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Seasons -   … John Fournier Re; social media we're on  Instagram: @sQoosh        Twitter: @sQoosh1      Facebook: sQoosh sweatbands    Here's our website:   and also our link on etsy (for custom sweatbands for runners)     Blurb,   sQoosh is the first sweatband designed by and for runners. It’s non constricting, won’t stay saturated, they’re super lightweight, cool & soft. Worn on wrist, fist or palm. Easily zaps sweat out of your eyes/face (wipes runny noses in winter) plus when it fills with moisture- just sQoosh it out.    We’re running an October special too (attach) Free pink ribbon with order.    . Let me know anything else you'd like Plus ... What's a good mailing address and I'll send something up to you (if you have a logo you'd like I can personalize it for you)  -Johnny     John Fournier Owner: sQoosh Products 1410 Holly Dr Amelia Isl Fl 32034 904-624-3251                        Mt 6:33                Section Two – Hustle Culture -   Outro Ok my friends we have squooshed through the ed of episode 4-466 of the RunRunLive Podcast.  Squish. Squoosh.    So – what’s the future hold?  Well, Here’s my current plan.  I’ve signed up for the Thanksgiving 5k.  I’m also outing team in for the Mill cities relay.  I need a couple over 50 men for that team if any of you locals are interested, it’s the first week of December. I’m running, not walk-running, running 2-3 times a week now.  Just easy.  I’m going to go back to the heart chest strap to get a better handle on my HR so I can stay in zone 2 for all this preliminary work.  I’m working with a friend of mine, Gina, on rebuilding my core strength and balance.  I may drop my gym membership, because this is all going to be body-weight and yoga.  The gym served its purpose this summer.  Letting me feel my oats. Get some muscle bulk and testosterone.  By the way ‘feel your oats’ is an American saying.  It refers to how frisky horses get after you feed them.  I am grateful for that interlude.  Now it’s time to transition to something else.  It’s also getting past bike weather up here.  We’ll still keep riding.  We go out until the snow and ice stops us.  I don’t want to put boundaries on what I can do, or still do.  I think your body is strong and amazing and will do far more than you think.  At the same time I want to be smart and not abusive in this new season.  Ollie is doing fine.  I took him to the vet this week for his checkup and shots.  He got a clean bill of health.  I’m practicing running on leash with him.  It’s a struggle some times but I think eventually we’ll come to some sort of agreement, he and I.  I signed him up for the second course of dog-stuff training.  Frankly I think it’s worth it just to get him out of the house.  … As we head into this stressful time of year remember to stay centered.  Remember to be in the now.  Let’s practice, shall we.  Straighten up again.  Smile.  Take in that deep breath, hold it for a second and let it out slowly. You can do anything, You can be anything, You have the power.  You are a good person, You add value to this world, You are loved. You do what is right for you, your family, and your friends with no regrets. … Your life is magical, You are unimaginably powerful Your life is beautiful, fair, rich, abundant, and filled with meaning … Your body is strong.  You have all the strength You need to do the things that You want to do. You are worthy. You are unique. You are loved. And I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  
    10/23/2021
    45:58
  • Episode 4-465 – Murray – Modern Meditation
    The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-465 of the RunRunLive Podcast.  Today we talk with Murray about a bunch of stuff.  He’s written a new book on modern meditations, which impresses me as one of those great books to help you with your morning practices.  This weekend is the Chicago Marathon and Monday is the Boston Marathon.   There are a bunch of people who are running both.  Which is probably a once in a lifetime opportunity.  This being the big collection of races that were postponed from the spring into the fall by Covid. It looks like Chicago is going to be a little warm.  Remember the old rule of thumb says you should run 5 seconds per mile slower for every five degrees over 70.  Like most old rules of thumb this probably more anecdotal than scientific advice. I will be running, well kinda running, my Boston virtual Sunday.  I’m going to Run-walk it using the Galloway method and an 30-30 cadence.  Meaning 30 seconds of running, and 30 seconds of walking.  The knee seems to be responding well.  Hopefully I don’t hurt it with this escapade. If it still feels good I can start ramping my training back up, but one thing at a time. In section one I’ll share what I’ve learned using run-walk to work through my injured knee.  In section two I’m going to dust off an old piece about how to successfully implement change in your life. … It’s still pretty warm up here in New England.   The temps are only going down into the 50’s at night and it’s still raining a lot.  Which means My garden is still kicking along with some odds and ends.  I’ve got one last Swiss Chard that is providing some salad.  Some robust Parsley as well.  A couple green tomatoes – we’ll see if they ripen up before the frost.   I’ve got lots of mint and I’ve been thinking about drying it out for winter use.  I’ve got some Brussel sprouts, but the cabbage worms are in them badly – so I’m not sure if I’ll ever get anything out of them.  My Zinnias are going strong, so is the second crop of raspberries.  I cut the sunflowers and was attempting to dry them in a box but they got all moldy and had to be recycled.  I ended up eating all the apples off the tree.  There were a lot. I was eating like 6 a day.  I did make a pie and a crisp as well.  Towards the end I was sharing them with yellow jackets. These are the local angry bees.  I never realized this but they actually eat into the ripe apples on the tree.  They dig little channels in them.  And finally – Ollie Wollie the Killer Collie graduated from K9 training with his certificate in basic dog stuff.  Which was great.  Yvonne was able to join me for every session so we got a consistency of training.  He’s not perfect, but he’s 87% better.  I can have him on the leash and he behaves.  He waits patiently for the release command before going through the door.  He has his own mat that is his ‘place’ that we can put him on and he’ll stay on it. And I’ve been run-walking with him on leash and he’s pretty good with that.  He really likes to pull though so it’s a constant battle.  It just goes to show you.  Even old dogs can learn new tricks. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Run-Walk - … Murray Du Plessis   Murray Du Plessis has studied and taught meditation for fifteen years and assisted the running of meditation centers in England, Burundi, Namibia, and South Africa. He has an MA in English education and is currently an assistant professor of English at Daegu University. He lives in Gyeongsan, South Korea, and is the author of Modern Meditations: 101 Ways to Slow Down and Connect to Spirit.  Here is the Amazon link to my book: Modern Meditations: 101 Ways to Slow Down & Connect to Spirit: du Plessis, Murray: 9780738768359: Amazon.com: Books Modern Meditations: 101 Ways to Slow Down & Connect to Spirit [du Plessis, Murray] on Amazon.com. *FREE* shipping on qualifying offers. Modern Meditations: 101 Ways to Slow Down & Connect to Spirit Section Two – Life Change -   Outro Ok my friends we have meditated 101 times through the ed of episode 4-465 of the RunRunLive Podcast.  Ohmmmm….   I’m still going to the gym.  Twice a week.  I do arms and shoulders one day and chest, back and abs the second. I’m not going down to the pond to swim anymore.  I’ve decided I don’t want to.  I may swim at the gym, but swimming is kind of a high maintenance activity.  Instead, I’ve been run-walking 3 miles or so 3 times a week.   I’m still biking, but not this week because I’m in my taper, kinda.  I’ve been throwing in some yoga to try to loosen up a bit.   When I’m at the gym, after my weight sets, I roll out the mat in this other room where they do the classes.  Usually I have it all to myself.  So I can get into my bare feet and relax into a yoga session without bothering anyone. This Friday night, I was just finishing up my yoga and the kid came in to turn out the lights.  I always forget they close early on Fridays.  If he hadn’t seen me I would have been locked in! I have mixed feelings about the marathon on Monday.  I see the people checking in and taking pictures at the finish line.  I remember that electric feeling of being there after 4-5 months of hard work.  Lean and nervous and ready to go.  I am very far away from that fitness right now.  Like I said.  Mixed feelings.  I do have another race on the calendar.  The Mill Cities Relay is ON for December 5th.  I’m putting in a team of my old running buddies.   If I come out of the Boston virtual healthy I’ll see if I cant start slowly ramping it back up. Train for something in the spring. So that’s it my friends.  Mixed feelings and some ennui this fall racing season.  Now my challenge is to turn those mixed feelings into a spark of hope an get back on the training wagon.  The first time I ran Chicago was in 1998.  I was hoping to go sub 3-hours there after coming off a 3:06 Boston.  It didn’t come to pass because I got called away on a business trip to London that sidelined my training.   I ran ok, crashed a little at the end and missed my qualifying time.  That was 23 years ago. How time flies.  That’s a lesson for all of us.  Appreciate what you’re doing today.  In the blink of an eye it will be a memory.  Take time to breath in the gratitude. Take time to breathe out the love. And I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  
    10/9/2021
    55:46
  • Episode 4-464 – Coach Chris Twiggs
    The RunRunLive 4.0 Podcast Episode 4-464 – Coach Chris Twiggs  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4464.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Zero Prostate Cancer 2021 Boston - Intro: Hello my friends and welcome to episode 4-464 of the RunRunLive Podcast.  Let’s see if I can get this one out on time! Today we have the legendary coach Chris Twiggs on for a chat.  I met Coach Twiggs down at the Bird in Hand Half Marathon.  He is the head coach for Jeff Galloway’s running program.  Chris is a high-level marathoner and ultramarathoner in his own right, and it was interesting to me to compare and contrast the Galloway athletes that he coaches to the traditional training modalities.  The net-net of it is that runners, whether they are the elites, the age groupers, the 100-mile-a-weekers, the casual athletes, the back of the packers – we are all as passionate about our sport and as curious about our training.  And in section one, since we have a lot of new runners in the world these days, with basic questions, … I’m going to give you piece on how to get started from scratch.  But – what you’re going to be really excited about is that I’ll start you out with a garden update and an Ollie update.  Here’s why.  When I meet folks who have listened to my podcast, this podcast, do you know what they ask me?  What they want to know?  Is it about training tips?  Is it about race adventures?  No.  They want to know how my garden is doing.  And they want to know about Ollie my crazy border collie.  So, I’m going to lean in! First the garden.  It was an interesting year.  We had some successes and some not-so-successes.  My tomatoes struggled because there was an epidemic of some sort of tomato disease this year in my area that caused all the leaves to turn brown and wither – they call it “Tomato Blight”.  It’s because the weather has been so wet and gloomy this summer.  I feel like I’m living in Seattle. Basically, you have to plan any outdoor activity around the next rains storm.  It’s not a 100% bad thing.  Lawns are nice and green.  I never had to water.  As a matter of fact, I mixed up a bucket of fertilizer-water in June and have not had to refill it.  The rain just keeps topping it off as I use it.  I did get some splendid heirloom tomatoes.   These nice golden tomatoes with red veins that were incredibly scrumptious with a little goat cheese.  Yummy.  It wasn’t a total loss. Yvonne made me plant onions, even though I told her onions don’t grow in my garden, and they didn’t.  I also had a fun experiment where I planted a bunch of old, sprouted potatoes in my compost bin.  They grew like gangbusters, until something discovered how yummy they were and ate them all up.  The composting process is amazing with all this rain.  It turned 4 feet of leaves and waste into a foot of soil that I’ll get to spread next year.  I had a very robust crop of peas.  So much so that I just gave up on harvesting them after a couple weeks.  They are a pain to shell.  Same with the Beans.  I harvested a couple times but ran out of energy. Same with the red raspberries that are now in their second fruiting, and I can’t keep up.    I had a great crop of lettuces early again because of all the rain, which was great, except for having to share them with slugs.  I had a good crop oof kale until the worms got them.  I had an outstanding crop of green squash and zucchini.  Barely kept up for all of June and July.  My herbs were all very stout.  I especially enjoyed the invasive mint plants this year for making tea in my home office.  I got a fair amount of cucumbers.  And a reasonable amount of these yellow semi-hot peppers.  But, my real successes were zinnias and sunflowers.  I had never before been able to grow a single sunflower.  The chipmunks love the seeds and dig them out.  I tried putting chicken wire down and they got through that.  I tried sprouting them first but they just ate the sprouts.  This year I built a little hot-house frame and grew them in peat pots.  I let them get a foot tall before planting the whole pot into the garden.  Sunflowers don’t like to be transplanted so you have to plant the whole pot.  These sunflowers were the Russian Giant variety and they got 8 feet tall and had great big happy flowers.  I have now harvested them and will see if I can get some seeds to eat.  The zinnias were a mistake.  My daughter started them and gave them to me thinking they were peppers.  But they were zinnias, they grew to be six feet tall and are covered with flowers.  Orange, pink, red – just wonderful to cut and bring in the house for a little liveliness of décor in the kitchen.  Now, I will present to you my other reasonable success this year.  First I’ll tell you a story.  In the book “ he tells the story of the establishment of the modern state of Israel.   When the settlers were establishing the first Kibbutz, they raised pigs.  Since pigs are not kosher, when they talked about the pigs or listed them in inventory they referred to them as “Turkeys”. Which brings me to my last reasonable success on my garden.   My Columbian Tomatoes.  Now I used to grow the old varieties of these Columbian tomatoes, back in the 70’s when it was illegal to do so.  Now in Massachusetts the Columbian Tomatoes are legal to grow for personal purposes.  I bought 20 seeds of a variety of these tomatoes, whimsically called “Purple Kush”.   Don’t get me wrong, I don’t eat these tomatoes anymore, I just like to grow them. About 15 of them sprouted.  I gave 10 away to friends.  I planted 5 in my garden.  2 survived. But, here we are at the end of September and they are quite vigorous.  They are like little Christmas trees.  About 3-4 feet tall and you can smell them 20 feet away.  I’m not going to try to bring them inside the house.  I’ll harvest them when the frost is approaching and hang them in my attic to dry.  If any of you out there have a hankering for Columbian Tomato casserole send me a note. I hear they make excellent baked goods. Oh – and apples.  I’ve got a tree full of apples.  I’ve made apple sauce.  I’m eating 6 apples a day.  I’m going to turn into an apple.  That’s your garden update.  How was it?  Everything you hoped it would be? OK – In section two I’m going to talk about the supply chain because it’s on the top of everyone’s mind. But – like I said – in section one I’ll talk about starting from scratch.  Here’s the thing. I told you I’m doing a fitness project at work.  I leaned in.  Because of that I’m getting these types of questions.  And it’s fun and rewarding to be able to answer them.  By leaning in I’m getting rewarded.  Find something you can lean in on and see what comes back to you as a result! On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Starting from scratch -   … Chris Twiggs Chris Twiggs As Chief Training Officer at Galloway Training, Chris Twiggs has mentored and coached thousands of runners in local Galloway Training Programs, Galloway Customized Training Plans, and Galloway Charity Partners. Chris is an RRCA Certified Coach, Boston Marathon Qualifier, Ironman distance triathlete, and accomplished ultra-runner (15x Hardrock 100 finisher). He serves on the board of The DONNA Foundation, helping to put on the nation’s only marathon dedicated to finishing breast cancer. He also works with dozens of races around the country to provide Galloway Pacers, helping to run/walk/run participants to the finish line with smiles on their faces.   Twitter - @Ctwiggs Instagram - @christwiggs Email -  Section Two – Supply Chain - Outro   Ok my friends we have run-walked through the end of episode 4-464 of the RunRunLive Podcast.  Quick updates for you.  My Apocalypse podcast is in it’s second season and doing well.  I’m having a lot of fun with that. I haven’t been running, but I have been volunteering for races. I volunteered for Wapack and last weekend the local 5K.  Funny story.  The race director is a local guy, used to be the track coach and a pretty good IronMan.  When I saw the email I responded that I could help out.  And, of course, since he knows me, he ended up putting me in charge of the course marshals!  Remember what I told you.  Somewhere near you is a local race that needs your help.  So, that was fun.    I promised an Ollie Wollie update.  We’ve been through 4 session at K9 now.  Both my wife and I are going which is great.  He’s doing really well.  One of the best things is that he’s learned to wait at the door for me to go through it and give him the release command.  He’s a lot better on the lease.  He sits and stays very well. They don’t do treat training at K9.  They are all about the Martingale collar, which is a choke collar.  You correct the dog by giving them a pop on the choke collar.  It doesn’t hurt the dog, but it gets his attention.  He’s doing great and I think it’s giving him confidence.  I had him out in some pretty busy places today and he responded well.  Next week We have a conversation with Murray, one of our runner friends, who is a South African, teaching English in Korea and has written a book about meditation.  To take you out I’ll give you an opportunity to do some good!  I’m going to run-walk the virtual Boston Marathon this year for Zero the organization to end prostate cancer.  Since I’ve got so many people in my life that have been impacted by this stupid disease.  I’ve set up a page you can donate at.  And since they let you set up a vanity URL I created one that I’m quite proud of And I’m going to put it here at the end of the show so you can go there and do it now. Even if you’ve just come in from your run, and you’re all sweaty, and you can’t sit donw at the computer without ruining the chair.  Grab a towel.  Think about all the dads and brother and friends.  And click that link. And I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  
    9/26/2021
    1:06:45
  • Episode 4-463 – Jason Karp – Sexercise
    The RunRunLive 4.0 Podcast Episode 4-463 – Jason Karp – Sexercise  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4463.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-463 of the RunRunLive Podcast.  I’m writing this early in the week because I’ve got vacation time this week and I’m trying to get ahead as much as possible.  Those of you who have been listening for many years may remember that we used to push out a show every week.  I switched to fortnightly so I could have the off week to work on other projects.  That’s how I was able to push out the MarathonBQ, not so much by rigorously working on this other work on the off week but more by just creating some breathing room.  Some mental space. It’s going to be a tight week for me.  It was Labor Day long weekend up here in the States – so Monday was a holiday.  I hadn’t noticed this when I scheduled this vacation for Wednesday through Friday.  So I’m working only Tuesday this week and trying to cram a week’s worth of stuff into it. I’m traveling down to Pennsylvania, about a 7-hour drive from my house, with my wife to poke around a little.  Then we’re going to meet the Extra-Milers for a race next weekend. I am still not running.  I am still on my workout cadence of Swim, Bike, Lift.  And, I was able to locate my wetsuit.  I’m looking forward to shaking the dust out of that tonight and giving it a try at the pond.  The weather is starting to get a little colder.  It’s in the 50’s in the mornings.  Tropical storm IDA dumped about a ½ foot of rain on us last week.  So, the pond water is dropping in temperature.  The wetsuit also makes swimming easier and safer.  It’s designed for triathletes and give you flotation in the placed you need it to help your form.  And, if for some reason you get in trouble, there is no way to sink wearing a wetsuit.  You float like a cork.  So maybe I’ll go a little bit longer this afternoon. The knee feels good.  I feel good. I’m tempted to start running again.  We’ll see how this walk/run of the ½ marathon this weekend feels.  Today we have got a very interesting interview for you all.  I managed to corral Dr. Jason Karp to talk about his book “Sexercise”, where he explores the connection between fitness and sex.  And, probably not surprisingly, there are a lot of connections.  Fair warning, if you’re triggered by people having a frank discussion about sexual activities, (all very clinical and non-titillating), If those kinds of talks bother you, you might want to skip this one.  In section one we are going to talk about race volunteering.  And in section two I’ll continue on my mindfulness sessions and talk about how to keep from following your monkey mind into the ditch. I’ve taken this opportunity of a relatively stable and relaxed training schedule, combined with work from home, to begin a 30-day structured morning routine.  I’m following Hal Elrods’ Miracle Morning routine.  I’ve done it on and off for years, since interviewing Hal way back when on the podcast.   The routine follows the mnemonic “S.A.V.E.R.S”.  The first S is Silence.  This can be prayer or meditation.  I’ve been kicking off my days with 10 minutes of meditation.  The A and the V are Affirmations and Visualization.  I have selected a small group of affirmations I read through or recite and I have selected a simple set of goals and outcomes, like visualizing my knee healing, that I go through.  Then the next E for exercise, this is where I used to get stuck, because my training schedule was such that I would have some massive workout on the calendar and that would overwhelm the rest of the process.  This time around I’m simply doing a 2-minute plank every day during this morning practice and doing my actual workout later in the day after work. Then R is for reading, and I’m doing 10 minutes of some sort of reading.  Right nowI’m working through “The Untethered Soul” – which is really good for this type of small read and think about it format. Then the last S is for Scribing or writing.  Most people use this for Journalling, but I’m using more as a creative space for my existing writing practice. The whole practice ends up being about an hour.  I’m getting up at my normal 6:00 AM wake up time.  I’m 8 days in. I wouldn’t say it’s changing my life but it is helping me be more focused and less likely to get stressed out over something that pops up. On days when I’m under time pressure and have to be out of the house, I can squish it down to a 20 or 30 minute practice.  Why do you care?  Because we are about to go into a busy and potentially stressful period of everyone’s lives.  It might help to have a practice that helps you through that.  With work from home and the current environment it’s conducive to these types of practices.  You have an opportunity to use circumstance to your advantage.  You might want to look into that, Seize the opportunity as they say! Whoever they are… On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Volunteering -   … Dr. Jason Karp Sexercise Here are links:       Social media: @drjasonkarp  Bio: Dr. Jason Karp is founder and CEO of the women’s-specialty run coaching company, Kyniska Running. A competitive runner since sixth grade, Jason quickly learned how running molds us into better, more deeply conscious people, just as the miles and interval workouts mold us into faster, more enduring runners. This passion Jason found as a kid placed him on a yellow brick road that he still follows as a coach, exercise physiologist, bestselling author of 12 books and 400+ articles, and speaker. He is the 2011 IDEA Personal Trainer of the Year and two-time recipient of the President’s Council on Sports, Fitness & Nutrition Community Leadership award. His REVO₂LUTION RUNNING™ certification has been obtained by coaches and fitness professionals in 25 countries.   Section Two – More minfulness - http://runrunlive.com/mindfulness-in-practice-surfing-the-energy-wave   Outro   Ok my friends we have sexercised through the ed of episode 4-463 of the RunRunLive Podcast.  Was it good for you?   I’m rushing to put this one out, because I was out on vacation most of the week.   Sorry for being late!. It’s a lesson learned, I suppose.  Sometimes I don’t discretely plan the time I need to do this and hope it will take care of itself.  Inevitably it does not. The good news is that I managed to write a bit, but I also managed to get some down time.  The bad news, if there is any, is that puts me a bit behind schedule.  I did run the Bird in Hand Half marathon Saturday.  “Run” might be too strong of a word.  I hiked it with a couple of the Extra-Milers.  They were doing the Run/Walk and I just hung out and talked.  I’ll do a race report of sorts next episode.  My knee is fine from it.  I did feel a little soreness and a twinge up on of the hills but nothing lasting. I am very weak in my legs and I don’t like the feel of it.  I’m going to start a rehab routine on knee and leg strength and flexibility for the rest of September.  I think I have another local race to volunteer for next weekend.  After that I’m going to run/walk the virtual Boston.  Based on my experience here I think it’s quite doable without hurting myself.  I’ll leave you with a lesson from project management.  I was reminded of this when driving home this weekend.  There’s an highway exit from 290 to 495 in Massachusetts.  It’s different because it’s a left exit, meaning it goes from the fast lane of the highway into a sharp off ramp.  This is one of the very few left exits in Massachusetts. You can tell it gives people trouble.  Drivers are surprised by it.  It causes accidents.  You can tell as you approach the road is filled with tire marks where people have slammed on the brakes and slid off the road.  There are lots of crashes here. I have a theory on how this dangerous intersection came to be.   It’s the based on the “Iron Triangle” of project management.  This is basically a rule of thumb for project managers that every project has three outcomes that you are measured on.  First is time.  A project needs to be done within a certain schedule.  If it is late, it causes problems.  The second is cost.  Every project has a budget and o one wants to exceed the budget.  The third is quality.  When the project is complete you need to get the thing that you planned for.  A functioning end result. That’s what makes project management tricky – you are always balancing time, cost and quality.  The iron triangle rule says that you can only really get two of those.  For instance, as usually happens, someone comes to you and says they want a different outcome, They want a three story building instead of a 2 story building.  That change is going to cost more time or more money or lower quality or a bit of all three. I think the bureaucrats and politicians were in a project meeting around this off ramp.  They were probably behind schedule and over budget.  Some bright young engineer said “We could skip this whole off ramp design and just make it a left exit. That would put us back on budget.” The result was a perfectly good, ultimately surprising, unnecessarily fatal off ramp.  That’s what predictably happens when you try to bend the iron triangle of project management. Think about that as you consider that new kitchen. And I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  
    9/16/2021
    52:38
  • Episode 4-462 – Eddy – Fit over 50
    The RunRunLive 4.0 Podcast Episode 4-462 – Eddy – Fit over 50  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4461.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-462 of the RunRunLive Podcast.  Today we’re going to focus on self-awareness and being in the now and how that helps you deal with hard things and also helps you work with what you’ve got. I have not run a step since we last spoke.  My new strategy is to actually rest my knee and see if that helps. Not sure why that wasn’t my first strategy…  But, we all have to go through these thing sin our own ways.  The knee doesn’t hurt and there is no loss of mobility or anything.  Every once in awhile I’ll feel a twinge when I’m walking Ollie or doing something weight bearing – but in general I’m feeling strong, healthy and happy.  I’ve got a nice cadence going of lift, bike, swim – with a longer ride on the weekend.  I’m really enjoying the summer days and the work from home.  At 5 o’clock when the work whistle blows I can leave my office, jump on my bike and go for a ride or head down to the pond and go for a swim or head over to the gym for a weights session.  It’s a very nice rhythm. It strikes me that I have found this rhythm partly by circumstance, the external factors of the plague and my knee being injured, but also by meeting the universe where it is. Meaning, because of my mindset practices I’ve somehow turned a this into a quite pleasant situation.  I’m at the point now where I’m in good enough practice in all three routines, weights, bike and swim, that I look forward to it and can get a good, hard workout in.  I’m particularly happy about the swimming.  Like I said before, I wasn’t too confident because swimming has always been hard for me.  But, I seem to have cracked the code when I trained for that Olympic tri a couple years ago.  Apparently, I retained that stroke knowledge.  It frankly, amazes me that I can just wander out into the pond after not swimming for 3 years and knock out a satisfying 1,000 meter swim.  I can’t imagine what people think when this old dude rolls up at the public beach, puts on goggles, wades into the water and disappears over the horizon.  Most years I wouldn’t swim in that pond in August because it gets too warm, but with all the rain it’s stayed temperate.   Anyhow, summary is I’m in a good place, keeping the weight off and staying fit. This week we will talk with Eddy who I ran into on YouTube.  He’s a retied guy trying to build a social media empire.  He did a 5K a day for 30 days video that I loved, so we talk about that and some other stuff. In section one I’m going to give you a primer on how to start lifting weights if your strength curious.  In section two I’m going to talk about awareness.  And how awareness allows us to choose how we make our way in this world. I’ll tell you a story.  I needed a haircut this week.  Even though I don’t have much hair anymore, I like to keep it short and comfy, especially in the summer. So I went over to SuperCuts.  They said I had to wait 10-15 minutes.  So I sat down in a chair to wait.  It was very busy in there.  Apparently we are in the back-to-school season and the place was full of kids acting like kids.  People were coming in and out. The hair cutters were keeping up their chatter as they do. It was a bit of an imbroglio. Imbroglio is one of my fun words I use to let people know how much I love words.  It is basically an Italian nominalization – which means to turn a verb into a noun.  It’s a version of the English word embroil.  So, basically an intricate mess with a lot of moving pieces.  Anyhow, it was a bit of a noisy imbroglio in the SuperCuts.  I decided, since I hadn’t done my mediation yet, this would be an excellent use of the 10-minute wait.  You might say, ‘why would you try to meditate in a noisy, busy place in an uncomfortable chair?’ And the answer is, why not?  What’s different for the noise in my own head and this noise of the store? Noise is noise.  Meditation is not the cessation of noise.  It is the observation of noise, the awareness of noise.  I used to practice this form of peace when I traveled.  It works great in a busy airport or airplane.  Or to get to sleep in a strange place.  You picture yourself, or more appropriately observe yourself sitting in the environment.  You visualize a clear shell or forcefield around you.  All of the noise and chaos is outside the shell.  You observe the noise and chaos, but you let it go. You are aware of it’s externality.  Then you focus on your breathing.  And you relax into your beautiful, shell of peace within the chaos. When the lady called my name early it took me a few moments to come out of it.  I was deeply relaxed.  I had to shake it off to get my hair cut. Because, if you can only achieve mindfulness in a comfy quiet room with a statue of the buddha surrounded by candles, you’ve probably got work to do. On with the show!     About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to.  I recently added that guy who cut off is foot so he could keep training and my first call with Geoff Galloway.   “Curated” means I add some introductory comments and edit them up a bit.  So anyhow – become a member so I can keep paying my bills.   … The RunRunLive podcast is Ad Free and listener supported.  Section One – Weightlifting -   … Eddy Hope Health & Lifestyle Advocate Hi, I’m Eddy and this channel is devoted to Health & Lifestyle. After careers in the Royal Air Force and then as a Police Officer, I took early retirement in 2016 at aged 50. I did this as I felt that my health and general happiness came before the pursuit of perceived career success, or financial status. In March 2021 I was also diagnosed with Autism Spectrum Disorder, which undiagnosed, has had a profound impact throughout my life and those around me. I now live in Tyneside (UK), with my two gorgeous border collie dogs Lilly and Setu. In this channel I hope to inspire you with ideas and provide the tools to improve your physical and mental health, your relationships, spend more time in the outdoors, get involved in volunteering and much more and all of this without the need to spend a lot of money.   Section Two – Awareness -   Outro Ok my friends we are aware of and have observed that we have arrived at the end of episode 4-462 of the RunRunLive Podcast.  Awesome sauce. I got a couple nice notes this week.  One from Jim, who commented on the presentation I made to my work group.  I got recognized in this week’s team call for helping people stay on their fitness routines.  I had another email from Brian who is running Boston this year and has watched that 2018 video of Eric and I running in the storm a bunch of times and told me it gave him inspiration. As much as I love to feed my own overblown narciscism, my point is not that it makes me happy to get good feedback.  My point is, like I told Eddy, you never know who you are going impact.  It may be 20 minutes of throw-away musing on your part but once you let it loose on the world it may find the person who needs it and resonate with them.  Don’t ever underestimate your own power and impact. Lean in.  Let you light shine.  Meet the universe where it is. I was supposed to go down and pace Dave in his 24 hour race last weekend, but he ran headlong into a 3-day heat wave and pulled the plug at 100K.  He made the decision early and waved me off.  Over Labor Day I’m going to volunteer for the .  By the way, we’re having the Wapack Trail Race this year on Sept 5th. Come on up and run 18 miles of technical single track.  One of my favorite races on one of my favorite trails.  Links in the show notes.  I do intend to go down to Bird in Hand and stumble around the half with the extra milers the weekend after Labor Day here in the states.  Yvonne, that’s my wife, Yvonne and I are going to wrap a road trip around it and poke around Amish country.  Does that make me officially old?  Then I’ve got to figure out where I’m going to walk the Boston Marathon in October.  I’m leaning heavily towards connecting with the ZERO for Prostate cancer people and doing it for Tom.  It’s a small thing, and it feels self-promotional, but, hey, lean in and listen to the universe when it talks to you! Ollie news is all good. We had our first training session with K9 training up in Nashua and it went really well.  He’s doing great.  One lesson and he’s already walking on the slack leash and not pulling at all.  This morning I walked him out to the garden, told him to stay, went inside the garden to water my Columbian tomatoes and pick some produce and he stayed the whole time, waited patiently for me to come back out.  I took him for a walk in the woods yesterday and he was slack leash the whole time.  Even on the down hills which keeps me from having to dig in on my heels and stress my knee.  Really happy with this training.  Can’t wait to start running again and get him to run on a slack leash. One of the current supply chain problems is dog food.  I can’t get his Eukanuba dog food.  Last couple times I’ve had to get something similar, but not quite right.  Currently he’s eating the “Large Breed Puppy” category of food.  Hopefully this won’t turn him into an Irish Wolfhound puppy.  I had our old friend Dirt Dawg present to my fitness team on mindfulness this week.  I really admire Mike’s work as a high school principal and how he’s able to lead a purpose driven life.  He said something that struck a chord.  Teach what you need to learn.  Teach what you need to learn.  I see Mike from the outside as a purpose driven ultrarunner who has figured out how to stay mindful in a high-stress environment.  Mike sees himself as needed to learn, and practice these very traits.  And that is part of his practice.  He teaches what he needs to learn so that he can not only help his kids and his peers but also as part of his self-awareness practice.  And that’s what I want you to think about this week as you go about your life.  The reason I’m here talking to you is that I needed to teach what I needed to learn.  It is part of my practice to talk about these things.  The practice is not because we have it figured out.  The practice is precisely because we don’t have it figured out.  We teach what we need to learn.  And, as we are teaching what we need to learn, I’ll see you out there. My Apocalypse show ->     MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Rachel -> Coach Jeff ->  
    8/29/2021
    52:38

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