Episode 190 – Caitlin – Operation Beautiful

The RunRunLive Podcast Episode 190 – Caitlin – Operation Beautiful

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi190.mp3|titles=Episode 190 – Operation Beautiful]


Show intro by: David Haffner

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 my friends, how are you today?  Back to work?  Back to School? Having fun? Getting your workouts in?  Hope so. Welcome.  This is the RunRunLive Podcast, and this is Chris your host.

We have an excellent show for you today.  I know this because we aired today’s interview with Caitlin from Operation Beautiful to a focus group of 400 randomly selected wombats.  And they loved it.

We’ll also answer a question about mental toughness.  We will also take a hard left turn and give you our review of the book “The China Study” about the effect of a plant based diet on health.  And, if that weren’t enough we just heard another song from Colin the Resurrected Runner.  He’s on an old age kick now.  Maybe he’s going through the change.

It’s been an uninspiring week since we last talked.  I’ve been trying to get some swims and pool running and weight lifting done, but seriously, I just want to run.  These beautiful cool fall days and the woods are calling.  It’s killing me.

Had dinner with Jason from the Geeks in Running shoes last week in St. Louis.  Both he and Ray are running their first marathons this fall.  Ah yes, we never forget our first time.

I don’t have a lot of small talk for you today, but I’ll give you my ice-tea tip.  I usually have a couple or 10 cups of coffee in the morning.  I save the big 16-oz coffee hot-cups from Starbucks.  I also save tea bags.  Whether they come with the Chinese food delivery or I pick them up on the road.

When I get 6 or more empty cups, with the carry-out lids, in my office, I put the tea bags in them and fill them up from the hot water cooler.  I put the covers on and stick them in the office fridge. This way they patiently hang out in the fridge making ice tea for me for some point in the future when I come back to the office I have a big yummy cup of strong iced green tea.

That’s my Iced tea recycling tip.

On with the show.

Audio clips in this episode:

Colin – the “Depends” song.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Building Mental Toughness – http://www.runrunlive.com/how-to-build-mental-toughness

Featured Interview:

Meet Caitlin


Hello!  I am the editor of the Operation Beautiful site.  I am 26 years old and live in Charlotte, North Carolina with my Husband and two dogs.

When you send a note to the Operation Beautiful site (via my email, OperationBeautiful@gmail.com), you will hear back from me!  I really love to talk to everyone involved in the site, so please drop me a line to say hello and tell me about your Operation Beautiful experiences.

The Mission

The goal of the Operation Beautiful website is to end negative self-talk or “Fat Talk.”  If this little blog only does one productive thing, I hope it helps readers realize how truly toxic negative self-talk is  — it hurts you emotionally, spiritually, and physically.

Through my own experiences fighting Fat Talk, I’ve realized the power behind an anonymous act such as Operation Beautiful.  When I post a note, I’m saying, “I CHOOSE to be positive!”

I began Operation Beautiful by leaving positive messages on the mirrors of public restrooms — at work, at the gym, at the grocery store.  I scribble down whatever comes to mind — “You are beautiful!” or “You are amazing just the way you are!”  My personal goal is to leave as many Operation Beautiful notes as I can. Maybe some people read them and just smile, but I bet some people are truly touched by the effort of a random stranger.

Quick Tip:

Book review of the China Study. – http://www.runrunlive.com/eat-a-carrot-save-the-world


OK my friends, Do you see what it says on that yellow post-it note on your mirror?  It says “You’re Beautiful and you’ve made it to the end of yet another RunRunLive Podcast.  Episode 190 in the Can.

Next week I’ve got the Marathon FAQ episode with coach for all you warriors going into battle in the next months.  Some tactical advice and admonishment for you.

After that I’ve got more wonderful and informative things lined up for you including, but not limited to, Stuart’s actual success with the FIRST program, Trent the marathon man and Jake to talk about some practical eat a plant-based diet tips.

I guess that’s the bombshell for this show.  I’ve decide to give the plant-based diet a try.  I’m going to run my own little mad-dog study.  I’m going to go into the doctor next week and get all the gauges checked for a baseline then do my best to hold the diet through a training cycle and see what happens.

Partly because I believe the science and partly because I’m not only a hairy troll, but a fat one from not running all summer.  I weighed in at 194 pounds last week.  The thing I like about this plan is that I can claim it’s an experiment and not a religious conversion.  We’ll see.  I reserve the right to give up after a week!

Hopefully I’ll be signing up for my 14th qualified Boston Marathon this week.

The plantar fasciitis is not entirely healed but it is getting there.  It’s at the point where I can’t even tell it’s there unless I go for a long walk or something.  I go back into that doctor on the 26th and hope to get the green light then.

We’ll see – It’s been tough with the return of the cooler weather, not being out in the woods with the dog.

Let me share one of my interesting tools with you.  This is the Top Three Things tool.  If I was a Harvard professor I’d write a management book and form a practice around it, but since I’m tilting at enough windmills I’ll let you have it for free.

I like this tool because it is simple and effective and has a built-in Pareto filter.  Of course you hear me use it all the time to get people to summarize, get to the point and tell us what is really important.  I say tell me the top three things that you learned.  See, this provides a framework for the content.  We get the important stuff in a brief, summarized efficient form.  I take the work out of the presentation of the information for them and allow them to focus on the content.

You can use the top 3 tool everywhere. I use it with clients to separate the wheat from the chaff.  “What are the top three things you don’t like about the current process?”  You focus the energy.

I use it with peers.  “What are the top 3 things we can do better in my business unit?”  In this case it has the best of both a open-ended question and a specific frame for the answer.  You’ll get much better, higher quality and focused answers than asking “what can we do better?”

I used it this week with some employees.  This is tricky because you need to be solid and comfortable enough to take critical feedback.  You need to be ready to act on that feedback.  I asked “What are the “top 3 things I do well as a manager?” and “what are the top 3 things you’d like me to work on?”

This is dangerous if you are not comfortable with negative feedback.   They need to feel safe that they are not going to get in trouble or fired.  Most companies do this sort of thing via a 3rd party – but I’m comfortable enough to do it on my own.

I’ll share one thing I learned, well, I actually already knew but it gives me something to work on. Someone told me that you can tell I’m not paying attention most of the time we’re on calls.  I’m doing my email or looking at my Blackberry.  I laughed out loud because this is so true.  I’ll work on it!

Give it a try, humans respond well to the top 3 things tool.

And when you do, one of those things will be me seeing you out there.


You can find me not paying attention, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

One way to really distract me is to use my dial in line at  – 206-339-7804.  Leave a message there it sends me an audio file.

Show intros.  In the show notes and on my web site – read it for me – you will find all my other content on my website www.runrunlive.com

We are going to continue our slightly downtempo music today with a song called “Big Bright and Beautiful” by Art Linton (no not Arch Stanton) to take you out.  What are the top three things you learned today?



From Podsafe




“A bit like Elvis Costello, Atlanta native Art Linton breezes through songs with a unique brand of parody and gusto. Linton has incredible vocal presence, which helps deliver a humorous and pertinent outlook on the human condition.” – Matt Amato, Metromix Atlanta

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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