Episode 181 Cheryl Body Builder and Ultra Runner

The RunRunLive Podcast Episode 181 – Cheryl – Body Builder and Ultra-Runner

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi181.mp3|titles=Eposode 181 – Cheryl – Body building and ultra-running]


Show intro by:

Glen Snider – http://www.facebook.com/GlenTeamBeachbody


Hello and welcome to the Hot Hot Hot Podcast where men and border collies spontaneously burst into flames when they step out into the noon-day sun.  But Buddy and I are neither mad-dogs nor Englishmen and have waited out these opportunities for self-immolation and spontaneous combustion.

But, as luck would have it this is the RunRunLive Podcast, Episode 181, and I am Chris your host. We have a great show for you today.  I chat with Cheryl who shared her time and experience in body building and ultra-running with a graceful beneficence.  Yah – it’s fun, interesting and entertaining!

I’m also going t read a couple pieces I did for beginners that explore my experience on how the humble high school running track can be used to help you figure out speedwork and form.  Good stuff.

And, don’t you know, we passed, somewhat unheralded the 3 year anniversary of the RunRunLive podcast this month.  No kidding.  I first spoke to you in July of 2009, recording form the base of Mt. Washington having just successfully run up and down that peak in that kooky old race.

You may wonder why I’m not doing one of those anniversary shows.  Really we podcasters only do that for two reasons, first because we are out of creative ways to fill the air time and second because we like it when people say nice things about us.  We pathologically crave attention.

I am a recovering pathogen myself and start each day by writing in my notebook the reminder “It’s not about you!”  You and I don’t have the time for that Tom Foolery.  We’ve got time to waste, ideas to launch unwillingly into the void and miles, sweet miles, to run.

Speaking of running…heh, heh… I haven’t been…at all.  I took a little time off after the MojoStLoco to see if the pain in my heel went away. It’s been three weeks and it hasn’t.  I’m going to see my favorite specialist on Monday to see what’s up.

I have been getting GREAT long bike rides in.  I spun up a 100+ mile ride over the weekend and felt really strong doing so.  I’ve been doing the modified 100 pushup program too and my core is nice a strong. I feel totally prepared for the 100 mile Mountain bike race, but, guess what?  My Buddy Dan called today and said he’s not going this year.  I don’t think I want to go all the way down to Pennsylvania solo, so here I am all trained up and no place to ride!

What, you may ask, if you’re still paying attention, is the modified 100 pushups?  If you dig through my archive you’ll see I interviewed Steve the British Bulldog about his 100 pushups empire that encompasses several websites, a book and a few iPhone apps.  Steve’s brainchild was to have a program that takes any self-respecting proletariat from zero to 100 pushups over the course of 6-8 weeks.

The thing is it doesn’t have to be pushups and you don’t have to do 100.  I’m doing pushups, full-body-crunches, calf raises and squats.  Three times a week I knock off 5 sets of 20-25 of each.  It takes about 20-30 minutes and if you can keep doing it for 4 weeks it makes you really strong.  I chose these exercises to focus on the muscles that I’m going to need to ride a mountain bike for 11 hours.

I do have another sprint tri this weekend.  I’m not at all trained for that, but it doesn’t scare me.  I can do a sprint tri in my sleep with both hands tied behind my back – especially if they were tied with silk stockings by a tall red-head, but that’s another story.

On with the show!

Audio clips in this episode:

238_ Who Do You Blame When Things Go Wrong?  HBR Podcast

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Beginner Track article one – http://www.runrunlive.com/the-track-and-speedwork-for-beginners

Featured Interview:

Cheryl Zwarkowski – http://www.facebook.com/profile.php?id=1524952014

Quick Tip:

Beginner Track article two – http://www.runrunlive.com/a-simple-track-based-speedwork-plan-for-beginners


Ok my friends that is it you have sat in the sweltering heat and humidity to the point of mental and physical exhaustion through yet another RunRunLive Podcast.  Episode 181 and three years of podcasting frivolity, in the can.

Next week I’ll chat with the sometimes controversial Dr. Yessis about his explosive running theories.

I have had an insane week at work and did not accomplish my weekly quota of recording two more stories for the Mid-Packer’s Lament audio book or the Fred Fenton Marathon Runner audio book.  But you folks haven’t shown any interest in purchasing them so it would appear we have achieved parity on that front!

I was also struck by a wave of commercialism and put a few sponsor banners on my web-site.  Holabird Sports, Amazon and Audible. If you click through on any of those and buy something I get a few pennies, supposedly.  I took a liking to the audible.com affiliate program when I realized that it would give me an excuse to wax poetic about one of the thousands of books I’ve managed to digest in my brief sojourn on this planet as a semi-rational collection of semi-organized carbon molecules.

But, like I reminded myself this morning, it’s not about me.  So, what would you like to hear?  Drop me a line and let me know.  I can be bought.  I particularly like new shoes, free race entries and cookies.

Now that my entire summer training and racing plan is in chaotic dispersive entropy, (translation – “:all messed up”), I’m falling back in love with sponsoring a free-for-all trail run some weekend in August on the Wapack Trail.  I’d organize it as an out and back so people could do as little or as much as they wanted and everyone would end up back at the start for a cook out.  Stay tuned for details.

Oh yeah – I got reprimanded for calling US men’s soccer ‘pathetic’ – sorry just trying to be interesting.

I’m currently reading a Kurt Vonnegut novel called TimeQuake that he wrote when he was quite old.  He seemed pleasantly surprised to be still alive and writing.  You may have noticed a little Slaughterhouse Five prose sneaking into my script today – such is my life to be the pale and imperfect shadow of a funny and brilliant man.

In one scene he writes about going to mail a couple pages out to be retyped.  He still uses a typewriter and sends the pages by mail to be retyped and sent back.  Some of you may not even know what a typewriter is – yikes! – I just experienced my own personal time quake!

He describes his trip to the kiosk to buy an envelope and to the post office to mail it as a delightful adventure with love, and loss, and challenges overcome.  He winks at us and says, “See how each little day can be a precious thing?”

I spent an entire college semester once studying a book James Joyce wrote about one day in one man’s life.  There is this intricate detail, some might say the face of God, in each day of our lives.

And yet we fly through them like chattering monkeys on hopped up segues.

I have asked you to be mindful of your running and to think about your body and your form.  I have asked you to slow down the act of running and look at it, think about it, analyze it frame by frame.

I’m going to ask you to do the same thing with your day today, or tomorrow, or every day.  Treat it as the amazing microcosm of the universe that it is with all it’s horrible beauty and chaos.  See what you can find in your day that had been lost in the chatter.  Live one day in that present moment and experience it frame by frame and see it for the gift that it is.

And I’ll see you out there.


I was told that it would break the current budget deadlock in congress if you would  friend me on Twitter, Facebook, DailyMile, YouTube – and even Google as cyktrussell that’s chris yellow king tom Russell with two esses and two ells.

That number that you should call, but I can never recall is – 206-339-7804.  Leave a message there it sends me an audio file.

It’s not about me, It’s about you –  so call in and do the show intro. You will find the instructions for reading the show intro and all my content on my website www.runrunlive.com

Don’t you just love that SKA by Bombscare?  Good stuff.  Here’s a little more to rock you out.  Pick it up, tighten it up and be mindful of the effort.



From Podsafe




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 Russelllives 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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