Welcome to the Run-Run-Live 4.0 Podcast! - This podcast celebrates the transformative power of endurance sports.
This is the next generation follow up to the RunRunLive 2.0 Podcast.
This show is a thoughtful, interview-based format that explores the connection between running, and endurance sports in general and your physical and mental health.
All episodes, show note, links and previous show iterations can be found at www.runrunlive.com
Episode 4-459 – Gene Founder of Charity Miles
The RunRunLive 4.0 Podcast Episode 4-459 – Gene Founder of Charity Miles (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4459.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-459 of the RunRunLive Podcast. I found another way to avoid writing new material! Long story. I was volunteered to lead a fitness project for my team at work. I did a survey around what people wanted to know and the top of the list was “How do you find the time to work out?” So – This question being eminently in the Chris Russell wheelhouse - I created a PowerPoint Presentation, of course I did, and I gave a little talk around that. It ended up being about 20 minutes long – so I stripped the audio off of that and present it here for you. I did some minor editing to mask the folks I work with. It’s quite brave of me! I sound like I’m passionate about this! As I get older I’m trying to lean in and merge the different aspects of my world. I got some good feedback that because of our little talk they went out and did some exercise. So the ends justify the means. I’m going to drop that recording in here and it is long enough to take up enough space, so I’ll just do that one and the interview today and some other comments to get you a show. Our interview today is with Gene Gurkoff who has an interesting story. You know I have a history of being involved in startups – so I lead him down that path a little. But, he’s the guy who started Charity Miles. He’s still trying to navigate it to a successful outcome. I’m not an investor or a shareholder in anything right now but the venture capital / private equity space has been crazy this year. There has been a record number of acquisitions and Initial Private Offerings or IPO’s. On the other side there has been a record amount of money invested. The investors are making money and spending money. It would not surprise me to see Gene’s company in some sort of transaction this year, but that is purely speculation. My knee is still a problem. It was feeling stronger last week, so I went out into the trails with Ollie Thursday to see how it felt. No improvement. Still a sharp pain when I try to run up hills or when I toe off. Sort of the ‘climbing the stairs’ weight baring motion. It’s been 6 months so I’m back in to see the knee guy tomorrow. Basically the only thing that changed over 6 months was that now I’m in terrible shape and my knee hurts. I got a reasonable 31 mile bike ride on the Cape Cod rail trail yesterday. For the most part the cycling is pain free. Then I went for a soupy slow 10 mile run with Ollie on the rail trail in Groton this morning. I got it done but it was slow and I didn’t feel great. That gives me about 20 miles for the week and another 40 or so of biking with a couple of weights work outs thrown in. I’m signed up for the Bird in Hand ½ marathon and I’ll be able to finish that but I won’t be racing. We’ll see what the doctor says. We’ll try to keep our enthusiasm and positivity up and muddle through. Another co-worker of mine is doing a “Live your best Life” course with us. It’s a lot of manifestation and visualization stuff. Nothing that I haven’t heard before but it’s always good to remind ourselves to think positive thoughts and be grateful for what we have. That’s what I’m doing with my knee. Thinking positive thoughts and assuming that eventually I’ll be able to train and race like I want to. Because our bodies are amazing. I have a random thought to share with you. I’m listening to a history of the American Civil War. And the names are awesome. Seriously. How many people do you know named Eustis? Or Gustavus? Or B
Episode 4-458 – Fall in Love With Fitness
The RunRunLive 4.0 Podcast Episode 4-458 – Fall in Love With Fitness (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4458.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-458 of the RunRunLive Podcast. This week’s show is going to be a bit of a “special” show or outlier. We will be deviateing from our standard format. Why? You ask… Because I’m lazy. Lazy, Lazy, Lazy. And when someone drops a prerecorded interview into my lap that I have done scant effort in creating I am not going to look a gift horse in the mouth, because it may be filled with angry Greeks, who have been camping out on the beach outside the walls of your city for 2 years – I mean wouldn’t the smell have given them away? I guess everyone smelled a bit earthy in the bronze age. But I digress, and by now anyone who was listening to this show for the first time might be reconsidering their life choices. Yeah, so I got a random email from Sherry’s people to come on her podcast and talk about fitness. And I asked if I could use the recording. It looks like it’s about 45 minutes long. So I’ll stick a quick intro and outro on it and let you suffer the cringeworthy nature of me trying to sound interesting and enthusiastic. … My knee is still hurting. It’s got one position where I get a sharp pain in the weight bearing motion. I got a couple easy runs in this week. Mostly I’ve been lifting heavy at the gym. I can knock out 5 sets of 2 muscle groups in an hour. I can knock out 3 sets in like 40 minutes. I don’t’ mess around. I know what I’m doing and I go from exercise to exercise. If someone gets in my way I switch to an alternate exercise and keep moving. Got a nice long ride in yesterday in the cold rain with my buddies. Fuji-san, my ancient steel racing bike is at the shop getting serviced, but I still wanted to ride with the guys. I figured I’d take my Motobecane mountain bike, but it’s got the mud-knobby tires on it right now and it’s hard to keep up with people on road bikes when you’re pushing that much rubber. I came up with a plan Friday for the Saturday morning ride. I’d put a set of less-aggressive tires on it so I could keep up with those guys. I went online and found some at the local Walmart and ordered them for pickup. I went and grabbed them Friday afternoon before hitting the gym. Ironically, I got a text in the gym that said, “Hey your bike’s ready, but yeah, we’re closing at 5:00 and won’t be open for the holiday weekend” (it’s 4th of July here in the states). When I got home, I hunted around for my tools and went to crack those new tires on there for the morning. I lift them out of the bag and they are 26 inch tires. My bike is a 29er. So, game over. Meanwhile I’m texting with Frank and he says “Why don’t you take my extra Cervello?” He asked me what size shoe I had, because, you know we’re all riding clip ins, and I say “Size 12, I’m not going to fit into your tiny little princess shoes – but bring your peddle wrench and we’ll spin your peddles out, spin mine in and be good to go.” And that’s what we did. It took all three of us to figure out which way the peddles came off and get Frank’s peddles out. But, it worked and we rode 40 miles in a cold rain. That’s my intro story for you. Enjoy the interview with Sherry. And check out her podcast, it’s called “”, might be just the thing for you to get motivated about your summer fitness routine. Links in the notes. On with the Show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and in
Episode 4-457 – Cody Runs the USA for Cancer Families
The RunRunLive 4.0 Podcast Episode 4-457 – Cody Runs the USA for Cancer Families (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4457.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-457 of the RunRunLive Podcast. How is your week going? I understand from the news that much of you across the US are suffering through a heat wave. That’s too bad. 115 degrees in Phoenix. That’s toasty. Makes it hard to get outside. I remember one time going running in Las Vegas, in the afternoon, after an all-day meeting, like an idiot, and then I got lost. I could see where I wanted to be but I couldn’t find my way through all the fences and the buildings to get there. I remember being seriously concerned for my well-being with the heat. But, apparently I lived. Vegas is a weird place. I am still nursing a sore knee but as of today it seems to be getting a bit better and I’m hopeful. I joined the gym. I’ve been lifting heavy for the last couple weeks. It gives me something to do. I used to lift in my 20’s before I got into distance running. I had a guy I worked with who was an actual body builder and was able to learn some basic things that I still have in my tool kit. Like good form and the different ways to go after the different muscle groups. Over the last 20 years with running I rarely lifted heavy. My workouts were always light weight, high rep and mostly body weight. You don’t need that kind of muscle mass or strength for running. It’s counterproductive. The difference is that instead of doing body weight or light dumbbells for high-rep sets of exercises you do fewer reps with heavier weight. For instance instead of 20 reps with 15 pound dumbbells you might do 8 reps with 30 pound dumbbells. The difference is that the lower reps produce strength and muscle mass while the lower weight, higher reps result in less muscle mass and more endurance. I have been getting 3 or more bike rides in each week with a longer ride on the weekend. Typically I‘ll do an hour and change on the weekdays and 2-3 hours on the weekend. I backed off on trying to run after the previous week’s fiasco. When I first joined the gym I jumped on the treadmill but it was awful. I haven’t been on a treadmill in 18 months. I had forgotten how awful it is. Then I made a huge mistake and tried to use one of the old LifeCycle bikes in the gym. The problem is that the angles are so different from an actual bicycle that it really tweaked my knee. But I have started again this week. Sunday, I ran an easy 5k on the roads with my club. We were able to all get together and have a brunch for the first time in a year and a half so that was joyous. Tuesday, I did another easy 5k on the rail-trail, pain free. And yesterday I did a whopping 40 minutes of road and rail trail with some hills and trail sections, again pain free. Pretty happy about that. I’m so hilariously out of shape that I have to get used to running being hard. I have to watch out for all the beginner runner things like blisters and chaffing and Achilles tendonitis. Today we are talking with a nice young man Cody, who is aspiring to do a cross country run to support families dealing with cancer in a child. It’s a good story. He’s a positive influencer. In section one I’ll talk a bit about an observation that all the records for running are falling and why. In section two I’ll talk about a current phenomena that is being called the ‘turnover tsunami’, but I think it should be called the ‘JobQuake’. So Ollie is doing fine. It’s my habit to take him for a walk when I get up in the morning. This week I got up went down stairs and when I looked out the front door the
Episode 4-456 – Destination Marathons
The RunRunLive 4.0 Podcast Episode 4-456 – Destination Marathons (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4456.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-456 of the RunRunLive Podcast. Today we have a conversation with Mark Janik who leads a travel company called Destination Marathons. I thought it would be cool to talk to Mark as we come out of lockdown. I think we are going to see a big surge in destination races as people revenge buy from being couped up so long. That’s an actual term being used now: “Revenge Travel”. In section one I’m going to talk about a successful, little nutrition experiment I did last week. In section two I’m going to give you a different, maybe new, hopefully helpful view on how to deal with difficult work situations. As I look out my office window it is full on summer. The green of greens has descended on everything. It is always amazing to me the unbridled enthusiasm of the New England summer after 8 months of cold. It’s really something. The tree pollen is very high. There is a layer of yellow dust on everything. Makes it hard to breath. Well – I went for my follow up with the knee doctor and he gave me the green light to start running again. I started out with a mile around the athletic fields, then jumped up to a 5K in my neighborhood. Neither of which will be inspiring any move scripts. I am slow, weak and heavy. I then showed up for my club run on Sunday morning. I told them I might be able to eke out 4 miles easy. They said ‘no issues just come with us’. Ollie and I ended running 8 miles with them. I have to be honest I was struggling at the end. Not because my knee hurt. Because I’m in terrible shape. I found it to be fitting karma because I was always known as the guy who scared off the new members. But the knee does still hurt. Specifically when climbing hills. There’s a spot where I get a stabbing pain when I toe off. I’ve decided to keep trying to get out 3 times a week for 40 minutes or so but stick to the flats and keep it slow. I’m still riding my bike on the off days too. The Doctor wants to give it some more time and look at it again in July. He’s no help. Not a lot of good news I’m afraid. I’m going to have to figure out how much of my race calendar to scrap in the fall. It’s all a bit disheartening. I feel like the walls are closing in. But I will eke it out. Isn’t that a funny little word? Eke? This word is e-k-e, not eek, e-e-k. Eek is an interjection of being startled, like “eek, a mouse!” No, eke, is a good old Anglo Saxon word that originally meant to supplement or add to. Like “He would eke his emu farming income with some freelance needlepoint.” We use it today to mean more of a sense of struggling to get by with just enough. First usage of eke is traced by the Oxford English Dictionary, that grand old dame of word books, to 1596, so a late Elizabethan word for you to try in a sentence. See if you can eke it out. Ollie is doing fine, but I’m going to have to get some help with him. He has some behavior issues and hasn’t learned his basic, life-saving commands. He’ll come when called but only when it’s convenient for him. I can’t let him off leash in the woods because of all the traffic, especially the horses. I’m perfectly ok with keeping him on leash. If he doesn’t respond to voice commands then it would be irresponsible and potentially dangerous to let him off leash. The challenge I have is that having him on leash, especially when I’m already struggling to run. It’s hard. And frankly, no fun. Even in the harness he tries to drag me at the worst moments and throws off my ba
Episode 4-455 – Zach Strolls to a Record in Tenn
The RunRunLive 4.0 Podcast Episode 4-455 – Zach Strolls to a Record in Tenn (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4455.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-455 of the RunRunLive Podcast. We’ve got a great chat with Zach today. He’s a runner from Kentucky and is fresh off breaking the record at the Strolling Jim 40 miler that had stood for 30 or so years. In section one we’ll talk about socks. In section two I’m going to talk you through some tips for presenting yourself on video calls. All in all a compelling and interesting package for you. This week I go back to the Knee Dr. to have my follow up appointment. I’m excited. There is still a little pain in the left knee where the stress fracture is when I put weight on it at certain angles. I haven’t run for a full 3 months now, really. I’ve been riding my bike a little but mostly taking it easy. And I can feel it. I’ve had to go on a diet because I was putting on weight so fast. Some of my pants just don’t fit anymore. I’m a good 15 pounds heavier than I want to be and, especially with the weather getting hot, it’s uncomfortable. I suspect the doctor is going to be overly conservative, like they always are. And I’m going to be overly aggressive, like I always am. So maybe we’ll be able to meet in the middle as I start spinning up some running. I sure do miss it. I heard a great metaphor this week. The leaky boat metaphor. I was talking to someone who had spent a lot of time in the navy. He said he had been on two boats. The first one was an old boat. And they spent all their time fixing holes and painting and scraping and all sorts of other maintenance tasks to keep the old boat running. But he had also served on a new boat and they hadn’t needed o do any of that. The boat was new and required very little maintenance activity. So I figure my old body is like the leaky boat. If I want to keep it operational I’m going to have to keep doing constant maintenance. What do you think? Good Metaphor? I’ve managed to sneak in some yoga but my flexibility is crap right now and my core strength is crap. So, yeah, I’m in a great spot; fat, weak and out of shape. Best place to start is at the bottom, right? As I start to work some running in I’m going to have to ease into it. I need to balance the running with biking and some strength. I’ve had good luck with triathlon training in situations like this in the past. I don’t really want to compete in a triathlon, but it’s a great training methodology to give you fitness and core strength without too much pounding. I’ll probably have to join a gym now that the apocalypse is winding down in my part of the world. I just don’t have the set up to do this stuff in my house. Plus I’d be able to get some swimming in, if I want to work that into my schedule. I have to decide if I want to do it myself or get coaching. We’ll see. I’m ready. With all this time working from home I did manage to get my garden started. There’s nothing better than fresh veggies off the vine in the summer. Ollie is not happy with me. I still manage to get at least one walk with him in every day. Usually a mile. I’m having to keep him on the leash because the horses are out in my woods all the time and I don’t want to have an incident. Ollie is not trained well and very unpredictable. I’m sure he misses running. So what are all of you youngsters up to? Having plans for the summer? Getting back to racing? It’s up to you. You can write your own story. On with the show. About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with
Episode 4-454 – Ken Runs Ohio
The RunRunLive 4.0 Podcast Episode 4-454 – Ken Runs Ohio (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4454.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-454 of the RunRunLive Podcast. Happy Mother’s Day! How are all my moms? I know how you are. Sick of it! Your carried them for 9 months, they beat the crap out of your body, you carried them around for another decade and now what? No flowers? Ungrateful so and so’s! Ollie and I drove over and visited my Mom today, brought her some flowers. I was up early because I went to get my second and final Moderna chip implanted today. Anybody know how to link that to Strava? I feel fine, by the way, thanks for asking. I might have overindulged in IPA last night binge watching season 5 of The Expanse, so, really don’t know if the shot made me feel hungover. I’m still on the shelf. People keep asking me ‘how’s the knee feel?’ And I honestly can’t really tell. I get some pain in there using it sometime but I’m not sure if that’s the stress fracture or just old-man pain. It’s a broken bone. All I can do is stay off it and wait for it to heal. Not this week, but next week will be 3 months and my follow up with the knee doctor. I’ve been walking the dog and riding my bikes. And this week I started working in some homegrown PT to strengthen the knees. We’ll see what happens. Like I said, all I can really do is wait. The next big challenge for me is going to be slowly easing back in and not breaking myself through enthusiasm. This week we chat with Ken who’s working on an apocalypse running project to run every county in Ohio. It’s funny how we itinerant runners make stuff up to stay in the game, right? In section one I will talk about how hot weather impacts nutrition and some tips to deal with it. In section two I’ll review a course I took on empathy this week. I miss running. Especially in this nice spring weather. I dreamt about trail running this week. Seriously. There I was on a warm afternoon cruising down a swoopy, pine needle trail in the woods, just flying and feeling that runner’s high. I was very happy. I often dig up quotes to voice what I think will help people. It’s practicing social proof or 3rd party authority. If I were to just pop up and say “Hey! Hey you! You should think about what you say instead of just yelling all the time.” People would say, hey who the hell are you to tell me such a thing? Mind your own dang business. But if I were to publish a quote and just leave it out there people will like it and say thank you. Even though the sentiment is the same. For example: “Raise your words, not voice. It is rain that grows flowers, not thunder.” ― Rumi So – a Persian Sufi Poet from Afghanistan from the 13th century has more contextual authority than I do. Think about that. But, I am the messenger. You can be the messenger. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported. What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. There are book reviews, odd philosophical thoughts, zombie stories and I curate old episodes for you to listen to. I recently added that guy who cut off is f
Love this show!
Every week or so Chris Russell puts out a podcast that is fun, energising and inspirational. I always enjoy the various persons whom he finds to interview and I relish the stories that they share. If you are looking for a "serious" running podcast - then you may want to look somewhere else. But if you're looking for a podcast that will keep you motivated, your legs turning over and your brain thinking - then this is the podcast for you!