Episode 189 – Bill Pierce FIRST Program

The RunRunLive Podcast Episode 189 – Bill Pierce FIRST Program

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi189.mp3|titles=Episode 189 – Bill Pierce FIRST]


Show intro by:

Neil Cummins

Hi Chris,

Not sure if this intro is up to your usual high standards but you’re welcome to use it if you wish. Basically I’m running the Berlin marathon in a few weeks time in support of Down Syndrome Ireland, a charity that means so much to us here following the birth of our son Oísin this past Janurary. The actual link to the charity page is http://www.mycharity.ie/event/neils_berlin_marathon/

Keep up the good work on the podcast I look forward to it each week.

Regards from Ireland,

Neil Cummins

RunRunLive – Podcast Intro

(read this script into audio)

“Welcome to the Run-Run-Live Podcast!  – The podcast for runners, wannabe runners and mid-packers of all shapes and sizes who just want to strap on their favorite pair of shoes and get out there!

This is Not Chris your host, This is {your name}, I’m the guest announcer this week.  When you’re done listening to the RunRunLive Podcast come visit me at {your podcast/blog/product/website} where we {description – call to action – etc.} (feel free to improvise and tart it up, but don’t take too long}

…So – and wherever and whenever this episode finds you I hope you’re doing great and I hope you’re getting your run in today!  I know I’m getting my run in!

You ready to have some fun?  Come on then, let’s go for a run!”

Email a wav or mp3 to cyktrussell at gmail dot com or leave it as a message on my message line…206-339-7804



Hello and welcome to the crazy days of September Podcast where all those big dreams we dreamt up during those lazy August vacation days get swept under in a Tsunami of ‘real work’.  My to-do list mocks me! Why do I need to sleep 8 hours a night?  That’s such a huge waste of my life.  It’s just not fair.  But, as we old curmudgeons say “Life aint fair missy!”

But, for you, life is fair, and life is good, because this is the RunRunLive Podcast and this is Chris your host and we have an excellent episode for you today.  Today we celebrate episode 189.  Poor episode 189 never gets any love, but today it shines!

We interview Bill Pierce author and developer of the FIRST running program from the Furman Institute.  Pay attention you may learn something.  We have a couple tips on downhill running as well.

But, what is really exciting is that Collin, the resurrected runner came out of retirement to bless us with a parody song.  I wrote the lyrics for him because I was noticing how many men in my age group are in the races I run.  And they are all getting a little thin on top.

I myself am sporting the monk’s tonsure these days.  But to make up for it I’ve got an overabundance of hair in other places – so it all evens out.  Seriously, I made a video of me swimming for coach to get some advice and I’m a cave-troll.  It’s horrible.

I volunteered up at the Wapack 18 miler this weekend.  We got about 65 people.  The winner came in around 2:27 and the caboose crossed the finish at over 6 hours.  It’s a tough course and it was a hot day. I brought Buddy with me to tire him out.  I also brought my exercise ball and dumbbells so I could squeeze in a workout while we were waiting for the runners.

I’ve been ramping up my activity by working in some pool-running and swimming.  I’m on a 3-day cycle with total body workout on day 1, swim on day two and Pool run on day 3 – repeat.  In case you haven’t been paying attention pool-running is where you suspend yourself in the water and run without touching the bottom.

I had an excellent adventure on Monday.  It was a holiday here and the pool was closed.  I went down to the town beach at the local pond.  I put on my wet suit to get some buoyancy and figured I’d just run out into the lake.  The buoys were still out from the triathlon so for lack of a better plan I just started running towards the first buoy.

When you water run you do move forward.  Albeit very slowly but there is some forward motion in the water.  There was a 10-15 mph head wind stirring up some nice little waves that were pummeling me in the face.  I had on a hat and sunglasses.  The wetsuit made me buoyant, but not buoyant enough to avoid the waves.  Basically the water was about chin level.

I kept churning away and made the first buoy in about 30 minutes.  Then I cut across the wind towards the second buoy and had to run at an angle to keep course.  I made the second and third buoys after an hour.   Then I turned back and made it back to the beach in around 1:11.  Now I commiserate with those ironmen because there’s no way to pull over when you’re in the middle of a lake wearing a wet suit.

Finally, the big news.  I went to see Dr. Hester on Tuesday.  The inflammation is all gone out of my heel.  The Plantar is almost ready.  He figures in a couple more weeks I’ll be able to start running again!

It’s been a long strange summer.  This doesn’t give me much time to ramp up for target races.  I’ll have to take it easy out of the gate and slowly build my strength back.

See?  It all works out in the end.

On with the show!

Audio clips in this episode:

Rocky’s speech to his son in “Rocky Balboa”.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Running Down hill – http://www.runrunlive.com/downhill-running

Featured Interview:

Bill Pierce – http://www2.furman.edu/sites/first/Pages/FirstTrainingPrograms.aspx

RunLess RunFaster


The Furman Institute of Running and Scientific Training (FIRSTSM ) seeks to promote running as a healthy physical activity by providing training based on scientific principles. The FIRST provides scientific and time-proven information on all aspects of becoming a better runner and wishes to assist runners of all ages and abilities in the Greater Greenville area achieve their goals and potential by developing individually tailored training programs. We provide testing for the average to elite runner, believing that increased knowledge of personal fitness parameters facilitates precise development of personal training programs.

By Runners for Runners

As experienced runners and exercise physiologists, the FIRST staff understands the special needs of runners. The FIRST staff will work with runners to design an individualized program to improve running mechanics as well as maximize running performance. The training programs will be developed from scientific laboratory and field tests.

Runners will learn to:

  • Maximize potential
  • Train efficiently
  • Avoid injury
  • Set realistic goals
  • Avoid over-training
  • Improve the three primary determinants of performance
  • Follow sound nutritional principles
  • Develop a racing strategy
  • Make each workout have a purpose
  • Enjoy training and racing


Quick Tip:

Running Downhill with a dog – http://www.runrunlive.com/when-dog-pulls-down-the-hill


OK my friends, that’s it, you have run less, but also run faster, through yet another episode of the RunRunLive podcast, episode 189, that much-celebrated episode, in the can.

Next week we have a very positive and happy chat with Operation Beautiful.  Great talk – Great show.

Hey – isn’t our new editor Jim doing a great job?

We’ve got a lot going on and I’ve got a lot of work and travel as we enter the hellish fall season.

I sent the first notice out for the kick off of the 2012 edition of the Groton Road Race.  Time to roll up the sleeves and go go go.

I’ve got travel to St Louis this week, Dallas, Atlanta and all sorts of stuff coming up. I’ll be going to the Chicago Marathon on the weekend of Oct 9th. Ray wants me to pace him…I guess he didn’t get the memo about me putting people in the med tent.  If you’re going to be at Chicago please, please, please make arrangements to say hi!

I’m going to Podcamp Boston with ZenRunner and SteveRunner and Adam signed us up to do a presentation of some sort.  Another weekend down the tubes!  I think that’s September 26th.

Jason is looking for someone to pace him to a 5+ hour first marathon in St Louis in October if you’re looking for an adventure.

We’ve got a couple more weeks to the AltraZeroDrop women’s shoe give-away – go to my website to join.

Hey – I like it when people send me email to introduce themselves.  I’m always getting emails or tweets from people who say something like “I’ve been listening for 2 years…” And I’m thinking what took you so long to say ‘hi’?  I’m ready to pitch it all and your email could be the one that keeps me going!

I had a few intersecting thoughts this week, both positive and negative.  I made the mistake of reading too much news and listening to too much NPR.  The messages being sent are so overwhelmingly hopeless and negative it just saps your energy.

I’m not saying you should bury your head in the sand but it’s no good to soak your head in vinegar all day either.  Meaning – you’re going to adopt the attitudes that you’re predominantly exposed to by default because we are all empathic beings – we can’t help it.

But, if you let the constant flow of negative sludge burnout your cortex – or worse begin to repeat and live these unhealthy rhythms – you start to reinforce the whole mess.  You actually become part of the problem and worse you make yourself a victim, you make yourself incapable of being part of the solution.

In a sense, when you give in to external negative influences, whether from the media, at your work or at your home you abdicate your free will…and we all lose, because we lose you, and we lose your energy.

You may think that you can’t make a difference.  But you can.  Every one of us is adding something to the scales.  And it only takes one of us to shift the weight past the tipping point.

I have led very small teams that have beaten corporate giants because we were all pulling in the same direction.  History is full of examples of small focused, self confident forces beating armies 10 times their size because they were focused and positive and confident.

What’s the message?  What’s the take away?

Number one.  Say no to those people who want to tell you how bad everything is.

Number two. Be that person who maintains positive focus when everyone around you is freaking out.  Believe me it is an amazing self-empowering feeling.

Number three. Do something.  Make something.  Build something.  Help someone.  Add value today and every day.

Together we can move the world.

And when the world moves I’ll see you out there.


You can find me moving the world, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s chris yellow king tom Russell with two esses and two ells.

You can tell me what you think -call  – 206-339-7804.  Leave a message there it sends me an audio file.

I’m always looking for show intros.  You will find the instructions for reading the show intro in the show notes and you will find all my content on my website www.runrunlive.com

Music tonight is by a three female garage punk band called thee-minks called first time, get it FIRST – see I did it again – it took me a while to hunt up something I liked on Podsafe – but this one rocks.  Think about what you’re going to build today and I’ll see you next week.



From Podsafe




Philly’s premiere garage punk power trio pushes it into the red with their loud and lusty debut EP, Songs About Boys. Thee Minks sweetly gritty rock candy will steal your heart and kidnap your eardrums! On luscious pink vinyl

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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