213 episodes

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

RunRunLive 4.0 - Running Podcas‪t‬ Chris Russell

    • Running
    • 4.8 • 24 Ratings

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 4-449 – Your Spring Nutrition Plan

    Episode 4-449 – Your Spring Nutrition Plan

    The RunRunLive 4.0 Podcast Episode 4-449 – Your Spring Nutrition Plan  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4449.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-449 of the RunRunLive Podcast.  Are you hungry?  Are you feeling a bit porky after this long winter of our discontent?  Well that’s good! Because today Rachel my nutrition coach and I talk about how to tackle that spring nutrition plan.  The do’s and Don’ts and some simple things that can lead to success.  In section one I’ll walk you through a long tempo run.  In section two I’ll talk about tall birds stabbing frogs.  It’s been an interesting couple of weeks since we last spoke.  I was supposed to be wrapping up two weeks of hard training this week with another 3 hour long run today.  But, I seem to have tweaked something in my left knee running hill repeats last night.  That’s the danger of doing high effort, high impact workouts on tired legs.  Eventually something gives up.  The benefit is, if you get through, you have a big improvement in your fitness and your capacity to race.  If you get through, that is.  I was hoping to get through this week and hit all my workouts, but the old body is talking to me.  It’s telling me that I’m not stretching enough, that I’m doing too much too fast and I’m not giving myself enough time to recover.  It’s been challenging because my job is taking up too much time.  Time in the mornings.  Time in the evenings.  That I would normally have for training.  I don’t complain (much).  I focus on getting the workouts done. But this leads to two things that raise the risk of injury.  First is the weather.  I can’t control the weather.  And I do believe there is no such thing as bad weather, just soft athletes.  But, this means I’m throwing some extra work at my body having to deal with the snow and ice on the trails and the slippery roads.  Second, because by the time I get out to do my workout it’s late and I’m emotionally drained.  That’s important, because for these bigger, harder workouts you really need to be able to bring your mental ‘A’ game.  The quality of the work suffers.  I’ve been skating on thin ice, (pun intended), for a few weeks now and it caught up with me.  I don’t think it’s serious.  There’s nothing swelling or aching.  Just a sharp pain when I put weight on the flexed knee – think lunge mechanics.  So – instead of my long run today in the freezing rain, I’m talking to you! Had a great email from an old friend of the show yesterday.  Those of you who have been with me for a while might remember who did all the running parody songs.  He told me that someone with another running podcast had found the old songs we made and interviewed him.  I remember running in Seattle with him when my wife and I were out there on vacation, maybe 2013? I told him I had just watched the Rockumentary on YouTube and had a new song idea for him.  It’s to the tune of “All the Young Dudes” – but the parody would be about a runner who left some gels in their gear bag in the trunk of their car and the gels exploded all over their running stuff before a race. It’s called “All the old Gu’s”. It would go like this: All the old Gu's,  Stuck in my shoes, Banana Gu's,  Stuck in my shoes,    It’s a guaranteed hit.  The weather is turning here.  We’ve got a bit of melt.  This means the trails will go from snow, to ice, to mud, alternatively until the end of April.  I’ll be honest.  I’ve been getting the anxiety as much as everybody else during this house arrest.  There are some days where I just don’t want to show up on Zoom or talk to anyone.  These long days where basically all I do is roll out of bed, work all d

    • 54 min
    A Mid-Winter Tale

    A Mid-Winter Tale

    The RunRunLive 4.0 – A Mid-Winter Tale  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/AMWT.mp3] Link Hello folks this is Chris.  Unfortunately I wasn’t able to find the time to podcast this week.  I don’t know about you folks but I’ve had a crazy couple of weeks.  Actually it’s been pretty crazy since before the holidays. I won’t bore you with the details but my job has been super time consuming.  I’ve got calls starting in the morning every day and also in the evenings. And you know the morning time is my writing time.  But, I’ll give you an update.  I wrapped up my week of training last week with a stellar 30K long run on the roads.  We got more than a foot of snow and it was too soft to do a multi-hour long run in.  I was worried about switching to the road so abruptly. And I did pick up a little soreness in my plantar, but for the most part it was a great run. Let me tell you the story. I set out from my house in the direction of the rail trail in the next town over.  I figured if the snow was going to be packed down and passable anywhere it would be on the rail trail.  I can get to the midpoint of the trail about 10K from my house, so I headed out nice and slow in that direction.  It was a sunny day, no wind, but pretty cold.  I did my errands in the morning and waited for it to warm up a bit.  The roads were dry but with the snow there were some places where the shoulders got a bit skinny.  I wanted to avoid too much hill work and stay on back roads.  I wore my vest with the two 500ML mammary bottles under my outer layer because it was in the high-teens, low twenties.  After the previous week’s bad adventure with the spoiled gel I decided to go full ultra-fuel and keep it simple.  I made a nice organic peanut butter and honey sandwich on Dave’s 21 grain bread.  I cut it into 3X3 chunks – so 9 bite-size pieces and threw them into a plastic bag and stuffed them in a pocket.  When I got to the trail It was impassable.  I stopped to eat a couple pieces of sandwich, take a drink and figure out what to do next.  As I was standing by the side of the road, basically having a stand up picnic, cars kept stopping and waving me across.  And I was like, “no, I’m not crossing.” I finally had to scootch back into a driveway to stay out of their line of site.  I figured I was an hour in and felt pretty good, so I’d just keep going east and see where I ended up.  I vaguely knew where I was.  I headed out through the back roads of Westford and east into Carlisle.  Babe Ruth lived in Carlisle when he played for the Red Sox.  Eventually I came to a main road.  I was trying to figure out where I was. I only needed a few more minutes, so I mentally flipped a coin and turned left.  I’m glad I did because in a couple hundred feet I came upon Great Brook State Park.   This is a good-sized park in Carlisle that I’m familiar with having mountain biked in there a few time.   I learned that I am about 9 miles away from the park crow-fly if I take the back roads.  Which is cool.  With the snow, they had opened it up as a snowshoe and cross-country ski venue. The place was packed.  On the east side they were selling tickets to get in and ski.  I asked if I could go into the trails on the west side where people were snowshoeing.  They said it was ok. The trails were packed down and perfect for running and it was beautiful. The sun was high and families were out.  I just ripped around in the woods for a few minutes. Then I popped back out on the road and headed back home after eating some more sandwich and taking a drink. Really beautiful day. On my way out I had noticed that it was apparently trash day in Carlisle because all the trask cans were out at the end of driveways. I began playing the beer can game that I like to play.  The way this works of course is

    • 21 min
    Episode 4-448 – Dave McGillivray Boston Marathon to Covid Vaccination

    Episode 4-448 – Dave McGillivray Boston Marathon to Covid Vaccination

    The RunRunLive 4.0 Podcast Episode 4-448 – Dave McGillivray Boston Marathon to Covid Vaccination  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4448.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-448 of the RunRunLive Podcast.  How we doin?  Here we are flipping the page to February of 2021.  How about that?  Big news from my side of the world, that being New England, is the cold.  Cold, cold, cold.   It was zero degrees F this morning.  I just got back from 7ish miles in the woods with Ollie.  We waited until after lunch and the temp came up over 20.  Nice day, sunny, windless, cold.  It’s really good running in the trials right now.  With the freeze, the ground is nice and hard.  We got a couple of light snowstorms earlier in the week, maybe 3-5 inches of fluffy snow.  With so much traffic in the trails these days it’s all packed down and hard and fast.  It’s only icy where the spring come up.  I had a pretty good week of running coming off the end of the infected toe.  The antibiotics cleared the infection up.  I took a bout a week off, but was back on it this week.  I bought some silicone toe caps,  toe protect that toe while it heals.  They work really well for me.  For some people they fall off, but for my big toe they fit great and keep the toe safe.  I got back to training.  Had a pretty good weekend, despite the cold weather.  Friday I did a set of long hills in the cold, which were awful while I was doing them, but when I looked at the data were a decent effort.  Yesterday I did a long 16 miler in the trails.  Most of it was pretty sucky, but that’s how ultra training is supposed to go.  You run until it sucks and then you run more.  That’s the name of the game.  And Ollie and I knocked out another 7 just now so that’s close to 30 miles in 3 days.  That’s encouraging.  I didn’t take Ollie yesterday for the long run.  I thought it might be too cold for him.  I didn’t want to chance him hurting his feet.  For myself, I had to figure out how to carry water.  The challenge with this weather is that your bottles freeze in under an hour in any handheld. And the bite valves freeze even faster on your packs.  What I ended up doing was wearing my Aonjiie vest with the two 500ML bite valve bottles under my outer layer.  I had my phone in an inner layer as well.  That worked well.  The bite valves didn’t freeze and I could unzip my outer layer to get a drink.   I brought an old spring energy recovery gel from my ultra-bag; that bag where I keep all the ultra stuff, for fuel.  But when I opened it up at the halfway point it tasted like it had gone bad.  So – basically 3 hours in the cold with no fuel.  My balaclava froze to my head.   But I got it done and felt fine today.  After the antibiotics and taking a week off I was noticeable chubby so I’ve been watching my food this week and have already knocked 5 pounds off.  Today we chat with out old friend, director of the Boston Marathon, Dave McGillivray.  He is a case study in resilience and the power of a positive attitude.   This pandemic knocked his business of race directing right out from under him.  He had to pivot.  And he did.  He’s now running the vaccinations at Fenway and Gillette stadium. Of course we also sneak in some Boston Marathon talk.  In section one I’m going to talk about what to expect and how to counter the effects of aging as an athlete and in section two I’ll talk about work stress.  Because I’ve had a really stressful week of work.   And I got through it.  Next week might be worse or better – but I’ll get through it.  I try to show up with a positive attitude, have empathy and lead as best I can.  I also know I’m not going to get everything done and I m

    • 48 min
    Episode 4-447 – Mental Health in Lockdown – Dr. Sarb

    Episode 4-447 – Mental Health in Lockdown – Dr. Sarb

    The RunRunLive 4.0 Podcast Episode 4-447 – Mental Health in Lockdown – Dr. Sarb  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4447.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-447 of the RunRunLive podcast.   Here we are, the middle of January and I’ve got a lot to talk about today.  Which is good, because one of the things that bothers me about house arrest is that I don’t get enough experiential input.  I’m not out traveling and running races so I have less input, less to talk about.  I had to take a week off from running last week.  I managed to give myself an infected toe.  I’ll talk about that in Section One.  It’s better now and I went out for an hour in the trails yesterday.  It seems to be ok.  I’m a week into a course of antibiotics and that seems to have cleared it up.  The good news is that I’m not going to die a slow painful death from gangrene.  The bad news is that I lost a week of training and I had to take a course of antibiotics.  I don’t like taking antibiotics.  IT wipes out all the helpful and friendly bacteria in your body as well as the cantankerous buggers living in your cuticles.  The antibiotics mess up my digestion, especially with my diet that includes a lot of roughage.  It basically gives me the digestive system of a Canadian goose.  It also compounds the dry skin I get this time of year.  I think in general we underestimate all the helpful things that a community of symbiotic bacteria do for you.  Today we’re going to talk to Dr. Sarb. I’ve ‘known’ Dr. Sarb for many years from the online running community. He’s a New Zeeland based psychologist and is just now putting out a book about how to survive the Covid.  I had some tech problems and had to cut him short so I had him send me a preamble which I’ll stick on the front of the interview.  By the way why is it called New Zeeland?  Doesn’t that imply an Old Zeeland? Isn’t this a British colony? Zeeland isn’t very British.  In fact the is an old Zeeland and it’s north of Amsterdam in the Netherlands.  The first people to ‘discover’ what would become New Zeeland were Dutch.  Specifically a dude named Abel Tasman.  Yup, that’s how you get Tasmania.  At the time he thought he had run into Argentina.  His GPS must not have been charged.  Anyhow, subsequently the Dutch thought, hey, this place is made up of islands like Zeeland, which in old Dutch means “Sea Land” and so you have New Zeeland.    In section two I’ll talk about living life like it’s improvisational art.  … At the risk of being the crazy old etymologist, I want you to think about the word ‘compassion’.  It’s a good old Latin word.  The first bit means ‘with’ the second bit means ‘suffering’.  Having compassion means the ability to understand and feel another’s pain and suffering.  “With Suffering”.  At this point most writers will go off on a screed about how you have to suffer for what you want.  How passion is the ability to suffer for a goal.  I’m not going to do that, although it’s a great screed.  Very biblical.  Has the smell of ancient empires and codes of honor to it.  Unsurprising it’s Roman in origin.  I’m going to talk about having compassion for someone else.  Understanding and appreciating someone else’s suffering.   If you think about anyone you know, live with or work with – to some extent they are all suffering.  Whether they show it or not.  And the ones that are suffering the most are the one’s that are the hardest to have empathy for.  Because they are typically externalizing that suffering in ways that are negative.  It doesn’t mean you have to agree with them. It doesn’t mean you have to like them.  It doesn’t mean they shouldn’t b

    • 49 min
    Episode 4-446 – Running the World with Nick Butter

    Episode 4-446 – Running the World with Nick Butter

    The RunRunLive 4.0 Podcast Episode 4-446 – Running the World with Nick Butter  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4446.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-446 of the RunRunLive podcast.  Here we are at the start of a new year!  How about that?  2021.  Happy new year. Today we have a chat with Nick Butter that I recorded a couple weeks ago.  Nick has recently run a marathon in every country in the world, so you may hear him making the rounds of the podcasts.  I’m always a little hesitant to interview folks that come off on the surface as a bit self-promotional.  But, as you’ll hear in the interview, Nick is a thoughtful, honest runner.  It’s another one of these stories that’s good for the new year.  Another, chuck everything and do something big, story.   I’m looking out the window of my home office as I write this and it is just about freezing.  There is a covering of icy snow on the ground.  Yesterday we got one of those slush storms where it’s warmish and snowing and raining at the same time.  I went out with Ollie for a couple hours in the slush in the trails which was fun. I told you about how Ollie likes to ambush me.  He’ll come running directly at me, hit the brakes, snap and growl and take off growling with a stick.  I have managed to avoid getting bitten since we last talked.  (Although, he did spear me from behind with a pine tree one day this week.)    So, yesterday we’re out running in the slush and he comes tearing down the trail straight at me, throws on the brakes, but because there’s two inches of slush, he can’t get any traction and slides straight through me like a ball through a bowling pin.  I went down on top of him and got nice an slushy.  I know sounds funny now, but I was pretty mad at the time.  Now all the slush is frozen.  It’s going to be dicey out in the trails today. My shoes are wet from yesterday so I’ll have to switch to an old pair.  I’ve started training a bit.  My plan is to be in 50 mile shape for the end of April.  Today will cap a pretty big week for me.   Ran a ½ marathon on the roads with the club on Sunday, 7ish in the trails Tuesday, 8ish in the trails Wednesday, a 10 X 60 second hill repeat set on Friday, 10ish slush miles yesterday and I’ll get another 7ish trail mile in today – so mid 40 miles for the 7 days and over 50 for 8 days.  In section one we’ll talk about how to build a spring training plan.  In section two I’ll give you one of the finished episodes of my new apocalypse podcast – so you can hear what I’ve been putting my energy into over the last couple weeks.   I’m not going to talk about New Year’s resolutions.  But I will talk a little bit about attitude in the outro.  I thin 2021 is going to be a interesting year.  After all of use being artificially tamped down for 2020, 2021 should be a barn-burner! I would counsel you to be prepared.  To take these slow times around the holidays to plan and reflect.  Because every thing that happens is an opportunity.  The failures as well as the successes teach us something – if we’re willing to learn. I’ve often quoted Teddy Roosevelt’s “Man in the Arena” speech.  You’ve heard it.  It’s famous.  Teddy Roosevelt was a real character.  He’s on Mount Rushmore with Lincoln, Washington and Jefferson.  Which is a bit strange if you think about it. What’s this dude from the early 1900’s doing up on the mountain with the founders and the great emancipator? This little squirrelly guy with the squeaky voice.  We know he had a squeaky voice because this was around the time that audio recordings started to be made.  You know how Teddy got to be president?  He was such a pain in the ass they made him Vice President to ge

    • 1 hr 5 min
    Episode 4-445 – The Hong Kong Running Scene with Mark Agnew

    Episode 4-445 – The Hong Kong Running Scene with Mark Agnew

    The RunRunLive 4.0 Podcast Episode 4-445 – The Hong Kong Running Scene with Mark Agnew  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4445.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello and welcome to episode 4-445 of the RunRunLive podcast.  How are we doing?  By the time this podcast tickles your inner ears it will be the shortest day of the year up here in New England.  It might even be that “After the holidays” scenario when someone bought you a new audio device or phone and you have downloaded some podcasts and you’re listening in to see what you like and sure enough you find this weird old dude who runs a lot and has a dog and rambles on and on and on about things that no one really cares about and then says something like, “Hey that was a 71 word sentence!” Vladimir Nabokov would be proud! Yup you new listeners can bail out now because it doesn’t’ get any better. This week we talk to Mark Agnew who is the extreme sports reporter in Hong Kong for the South China Morning Post.  No kidding a real, honest to goodness ex-patriot living in Hong Kong and covering the ultra-running scene.  Super interesting.  In section one we talk about running in the snow, because, yeah, I’ve been running in the snow.  Write about what you know is what someone said, so there you have it.  In section two I’m going to talk about the importance of a positive aspect.  Now Aspect is not a good old English word.  It is from Latin.  You might recognize that Latin root ‘Spec’.  As in Spectacles.  So Aspect means “to look” or in the case I’m using it “appearance”. Anyhow…  It’s been an uneventful couple of weeks since we last spoke.  I had a good higher volume week and got 5 runs in.  I did them all on the trails with Ollie so it only added up to 30 something miles but if I had been running those on the roads it would have been over 40 miles for the week. We got a nice big dump of dry snow this week.  Somewhere around a foot and a half.  It’s hard to tell because the storm had 30+ MPH winds so the snow wasn’t evenly distributed. I haven’t been out running in this new snow yet, but I have gone for a couple hikes with Ollie and it is hard going! It got cold and stayed cold. Woke up to 3 degrees Fahrenheit this morning.  It’s amazing how fast you adapt to the cold weather.   It’s so dry and so bright with the snow down.  It’s also acoustically amazing.  You can hear sounds traveling for miles in the dry air.    The coyotes were out last night singing in the woods.  Clear as a bell. Ollie was freaking out.  He wanted to get out of the house and have a go at them.  Or join them maybe.  He is a bit of a free spirit. That son of a gun has taken to ambushing me on the trails again.  It’s a border collie thing.  Buddy, my old dog did it too.  But Ollie is a bit aggressive. He’ll pounce on me and give me a nip if I’m not paying attention.  He’s not trying to hurt me but his big old velociraptor jaws are leaving me with vampire bites on my thighs. I’ve taken to carrying a small stick with me so I can swat him when he moves in for an ambush.  What the southerners would call a switch.  Maybe I’m bringing back some bad memories of someone having a switch taken to them. “Switch” is an old German word.  Means long thin stick.  Maybe I should have used the word ‘crop’ like a riding crop.  “Crop” is another old German word.  I think we’re seeing a pattern.  Lots of swatting going on with those old Germans.  But anyhow I can give him a little swat and it keeps him from biting me.  I read an article about a woman who died from a dog bite.  She got the flesh eating bacteria!.  Yikes.  But what I’m really worried about is turning into a were-collie.  (by the way ‘were’ is Algo Saxo

    • 56 min

Customer Reviews

4.8 out of 5
24 Ratings

24 Ratings

NYCmom43 ,

I love this podcast

I listen to a lot of running podcasts, and I frequently cull my subscriptions. This is the one of the few that I have kept. I love Chris. He is genuinely a wise, interesting and gifted podcaster. I think he's also just a nice guy, someone it would be fun to go have a beer with. I'm not a BQ'er, not even close, but his podcast is for the speedy folks and us mid-packers alike. I have learned so much from him, and his book (How to qualify for Boston, which I'll never do) also. It's a crowded field out there for running podcasts, but week after week his is the one I don't delete. He's gotten me through many a long run.

Bgaw1957 ,

The best!

I've been an enthusiastic listening for a couple years now. Chris shares great content on tips for endurance athletes, and motivates us all to go for the adventure- love the show and love his humor and passion for life!

SidVisceral ,

What an inspiring podcast!

Very motivational and multidimensional.

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