Episode 172 Steve Vaitones Director USATFNE

The RunRunLive Podcast Episode 172 – Steve Vitones Director USATFNE

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi172.mp3|titles=Episode 172 – Steve Vitones USATFNE]


Show intro by:




Hello and welcome,

A vulture boards an airplane, carrying  two dead raccoons. The stewardess looks at him and says, ‘I’m  sorry, sir, only one carrion allowed per  passenger.’

So Like I said – Hello and welcome to the RunRunLive Podcast this is Chris your host and this is where, for some reason I find it necessary to pollute the interwebs with whatever small pile of information, entertainment and inspiration that I can cobble together every week.  I like to think I do it for you, but I really do it because I LIKE IT!  Hah!  That makes things simpler doesn’t it?

Got a great show for you this week.  We speak with Steve Vitones of the USATfNE.  The USATF is the governing body of the sport of running in the US.  I bet many of you didn’t even know there was a governing body of running did you?  And you’ve probably been running illegally, without your USATF membership and dog-tags?

Really?  Well you need to register your illegal running activities because what kind of world would it be if everyone just got up and went running whenever they felt like it without any supervision?

Just kidding folks – but the USATF is an excellent source of support for runners so you should at least be aware of it even if you’re not a competitive runner.

I’m also going to extend the Injury series because I had an interesting question relating to running and being sick that I thought might be interesting to cogitate on.

Other than that we’ve got another miscellaneous bag of distraction for you as usual .

I had a good week of training.  I got some super workouts in this week.  I think training for a running ultra and a bike ultra at the same time is actually going to work out.  I did a long ride on Saturday followed by a long run on Sunday and it seemed like a good combination.

I made a video of my ride on Saturday where I got caught out in a thunderstorm on the trails.  You can see it on my youtube feed at cyktrussell and probably on my web site at runrunlive.com if the youtube wordpress widget is working correctly.

Sunday morning I went out with some club friends into the woods and it was simply beautiful.  The sun peaking though the trees, the air nice a cool and damp – really it’s trail runs like this that are as close to a religious experience that I get.

I feel strong.  I’ve been getting a good mix of swims, bikes, runs and core workouts in.  I had a sore back for a couple days, but it went away.  I’m trying to do 100% of my runs in the woods on the trails.

Was in Chicago this week and still managed to get my workouts in.  I’m busy, but I have nothing to complain about.

Two Eskimos sitting in a kayak were  chilly, so they lit a fire in the craft. Unsurprisingly it  sank, proving once again that you can’t have your kayak and  heat it too.

On with the show!

Audio clips in this episode:

Mutai Wins Boston Marathon in Record 2:03:02

AP Sports

Skits, commercials and parodies in this episode:

@resurrectedrunner www.resurrectedrunner.com performing the ‘Ask Mr. Runner’ skit.

Story time:

Guest Blog Reading

Equipment Check:

I got a great tip from John Hegstrom this week reminding people that if they have a Garmin device they shouldn’t get lost.  Because the there is a return to start feature that will show you which direction you came from and how far way it is.

Now that it’s summer and I’m mountain biking again I’ll give you a simple and practical tip.  Keep a gallon of water in your car.  Get the bottle with the screw-on cap, not the press-on cap because you don’t want it to spill when you take a hard corner.

Featured Interview:

Steve Vitones – USATFNE



Quick Tip:

Mastering injuries series – part 10

I got asked the question on Twitter about running when sick.  Again, I’m not a doctor so feel free to disregard anything I say.

I used to get a bad head cold once or twice a year with the change in seasons.  I typically don’t anymore.  I’ll get some symptoms in the spring or fall, which are probably due to allergies, but I don’t get the full-on head cold/chest cold.

Of course I attribute this to running.  What I have found that generally I am much more resistant to infection when I am working out every day.  I don’t know why.  Some people have suggested that it is because running raises your core temperature and that somehow kills off the bugs, like a fever would.  Some also point to a stronger immune system or better blood flow.

Again, I don’t know why but I do know that I don’t get sick as often and when I do get sick it is less intense and of shorter duration – when I’m in good aerobic shape and I’m working out consistently at a high level.

The big question we always hear is “should I work out when I’m sick?”  Typically someone else will chime in with the “above the head or below the head” rule.  This particular rule of thumb says it’s ok to work out if the cold is in your head or vice versa – I can’t honestly remember because it really sounds like an old wives tale to me.

I think you have to make a considered choice as to whether you are healthy enough to run and if the benefit of running is going to outweigh the risk of putting stress on an already stressed system.

I usually default to running when I’m sick because I feel it clears my head and helps me get better but I certainly have made colds worse by working out.

You probably want to treat a severe cold like any other injury and just take the time off to let it heal.  Take the long view.  Resting may help you get better.

It’s not worth dying over to maintain your workout streak.

If you end up on anti-biotics or steroids you have to be careful because they can mess with your body’s chemistry in ways that impede your performance too.  I’d say check with your doctor, but by default your doctor is always going to tell you to rest.

In summary, I don’t think there are any clear rules for running with a cold.  I think you have to be careful and pay attention to your body.  Running with a bad cold could help clear your head, but it could also potentially kill you – so take it easy, make the right choice and live to fight another day.


“And I’ve been from Tucson to Tucumcari

Tehachapi to Tonopah

Driven every kind of rig that’s ever been made

Driven the backroads so I wouldn’t get weighed

And if you give me weed, whites and wine

And you show me a sign

And I’ll be willin’ to be movin’…”

Lowell George, may his soul rest in peace.  And if you want one of the best albums of all time pick up Waiting for Columbus by Little Feat. Everyone should have a copy.


You know I was walking to my car in the airport today and I met a pirate.  And he said “Aye Matey, would ye happen to know where I parked me car?”

And I said of course, you’re parked on the second floor in Row ARRRRRRRR.


my friends,  That is it, You have Raced the USATF certified and insured course that is the RunRunLive podcast, episode 172 in the can.


Got some great stuff coming up for you.  Had a really fun talk with a Nicky from the UK about the sport of Cani-cross.  Thanks to an alert listener who sent that in!  Folks, don’t be shy – send me suggestions for interviews or topics to talk on – I love it.  If you want to help me out tell 5 five friends about the podcast and let’s see if we can broaden our reach.  Why not? We do good things together, you and I.  We’re not perfect, but we are passionate, we’re authentic and our intent is good.


I just realized while looking to see when my next race is that I double booked myself on the 4th of June.  I’m signed up for the “Escape the Cape” sprint triathlon in Onset but I forgot to put it in my calendar so I also signed up for a total immersion swim clinic on the same morning.  I’ll see if I can get my money back on the clinic.


After that is the MojoStLoco social running event in St. Louis on the 24th of June.  The other sprint tri I’ll do is in the middle of July.  Then the end of July is the Wilderness 101.  The VT50 is in Early October and the Chicago marathon is two weeks after that.  Obviously I’ll just be jogging Chicago, so if any of you are going to be there and need some company for a 4-4:30 finish time give me a shout.  I ‘m really entertaining when I’m not in race mode and I can hold up both ends of the conversation.


How about a travel story?  Hope I don’t offend anyone.  I remember when I was in India the locals burned water buffalo dung for fuel.  Since the water buffalos are sacred they just wander around.  It’s not uncommon to have them blocking traffic.  And if you think traffic is bad in LA or Boston you need to experience the commute in some other countries.


I would not drive in India.  I would rent a car and driver for the whole time.  Traffic is a giant noisy melee of bikes, rickshaws, motorbikes, cars, lorries and buses all going as fast as they can and everyone of them honking the horn with one hand while gesturing out the window with the other.


And the traffic rules are more like suggestions.  The traffic spreads like an amorphic mass across the road so that it’s just a big mix-up going in all directions.   At night they turn off their headlights to save electricity.  And if a car is coming the other way the custom is to turn on the high beams – I don’t know why, but apparently as long as you keep beeping the horn and gesturing all other rules of the road are entirely optimal and situational.


But I was talking about water buffalo dung.  So – they take the wet dung patties and throw them up against the wall.  The dung patties stick on the wall like a spit ball.  Then the sun dries them out.  When they dry out completely they fall off and are ready to be used as fuel.

Go ahead, try this at home, make yourself a little dung cooking fire tonight for dinner.   Cook up some yummy Dal and Pan.


Summer is coming to New England.  Buddy and I are enjoying some soul-inspiring trail runs.  The carrots and radishes are sprouting in my garden and even when we’re tired we feel good when we can walk out into the front yard and smell the grass.  It’s really a great time of year.  I hope it doesn’t offend anyone or sound disingenuous when I say I really love my life sometimes and I hope you love yours too.


Should try it.  Love is an action verb.


I was listening to the news just now on my way in from the airport and they were talking about big oil companies not paying their fair share in taxes.  Which was interesting to me because I had just been listening to George Washington’s exit speech after his second term in office.

George basically said that no one likes taxes, they are always an inconvenience for the people, but he also seem to say that it was a necessary price to pay to support a government of the people that would protect the people’s liberties.   As long as the government was an arm of the people then the investment in that government was necessary to maintain the liberties of the people and of the republic.

On the news they also talked about and how the cost of commodities was going up for businesses.  This, I find is a common theme that comes around each year.  The cost of this raw material or that commodity is causing cost increases and shortages.

This, my friends is the voice of scarcity again.

I’m of a different opinion.  I think we have plenty of the commodities, of the raw materials that we need.  I think what we have an abundance of is your energy, your vision and your passion.  And I don’t really see how the price of cotton in Egypt has an impact on that.

I think you, can wake up every day and say “today I am going to do my best to live a good a life, to help others and to add value.”  If you can do that, if you can put your shoulder to the wheel and just simply add your boundless and unlimited energy to the pile – I think we’ll be ok.

You folks are ambassadors of life.  You’re not giving people the gift of running, you’re giving them the gift of life.  So gather up your energy and tell 5 friends about your passion – whatever it is.

I’ll be doing it to the best of my ability too and I’ll see you out there.


Folks – You can reach me at Twitter, Facebook, DailyMile, YouTube as cyktrussell that’s chris yellow king tom Russell with two esses and two ells.

And program the number 206-339-7804 into your phone.  Leave a message there it sends me an audio file.  This is also a great way for you to read the show intro.  You will find a script and instructions for reading the show intro and all the content I have ever produced on my website www.runrunlive.com

Music tonight is an interesting garage punk melody by the Coachwhips called Get your body next to mine and is a substantial 4:20 in length so pick it up and rock it out and I’ll see you next week!



From Podsafe




About the RunRunLive Podcast

Each Podcast we’re going to have a full agenda.  We’ve got some inspiration and tips to keep you moving forward.  And In our featured segment we will be speaking with interesting members of our sport to share their accumulated knowledge with us.

We know that you like to listen to your iPod while you work out, so…We’ve planned the Run-Run-Live Podcast to last about 40 minutes – perfect for your daily jog or your commute to work.

There are millions of normal, everyday folks like us who use running as a way to lead a balanced, happy and challenging lifestyle.  Would you like to learn from them?

I have had the privilege to have kicked around the mid-pack of the sport for some time.  I’ve learned a ton about myself and running.  I’ve met a whole bunch of incredible, and sometimes odd, always interesting people.  We’re going to share all this with you.

Listen to the RunRunLive podcast and learn from experts and regular Joe’s – get that inspiration and affirmation you need.   All you have to do is go to the Itunes store – search on “Running” and subscribe to the RunRunLive Podcast – it’s free and it will be autmagically loaded onto your iPod as new episodes become available.

Also visit the RunRunLive website (at runrunlive.com)  to get back episodes and show notes, check out the Runnerati blog and other interesting, cool and compelling bits of stuff!

Standard Links:







Cyktrussell At gmail and twitter and facebook and youtube

Chris’ book on Amazon – > http://www.amazon.com/Mid-Packers-Lament-collection-running-stories/dp/141961584X/ref=sr_1_1?ie=UTF8&s=books&qid=1228687012&sr=8-1

Mid-Packer’s Lament E-book

Mid-Packer’s Guide to the Galaxy E-Book

Dial in number for RunRunLive is – 206-339-7804

Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy.  Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack.  Chris writes the Runnerati Blog at www.runnerati.com.  Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad.

Email me at cyktrussell at Gmail dot com

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