Episode 191 – Marathon FAQ with Coach

The RunRunLive Podcast Episode 191 – Marathon FAQ with Coach

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi191.mp3|titles=Episode 191 – Marathon FAQ with the Coach]


Show intro by:

Rev. Tracy Longacre

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 funky-funk podcast.  This was one of those weeks where I came close to bagging the podcast because I’m just in a funk.  It was a close call.

Then I begrudgingly started writing.  I figured I’d use the ‘funk’ theme and riff off it.  Then I started listening to Funk on Podsafe and now I’m smiling and if I weren’t typing I’d be snapping my fingers!

So… Welcome – This is the RunRunLive Podcast and this is Chris your host.  If your new to the podcast you might as well give up now because you’ll never figure it out.  We strive to inspire, inform and entertain while dancing chaotically around the trunk of a large endurance sports tree planted deftly in our backyard up here in New England.

Today we have a funky show for you.  In our Featured interview I sit down with the coach and rap about marathon FAQ.  Maybe that will help a few of you who are heading out to do battle with the beast…the beast with 26.2 eyes…  Personally I think screwing everything up and having a miserable race is a valuable learning experience – but you may not.

I didn’t have time or mental energy to blog this week so I’m going to read you a couple stories instead.

My Plantar Fasciitis is almost healed.  It doesn’t like me hoofing through airports all week in business shoes, but you gotta pay the bills.

My nutrition update is that after last week’s book review of the China Study I got both sides of the lunatic fringe yelling at me so I’m not going to talk about that any more.  I’m just trying to eat healthier – I don’t have a need to categorize it or make it into a religious pursuit.

One disturbing thing is that since I made this minor change to my diet I have had a horribly sore stomach.  My tummy has been all painful and distended for almost 2 weeks.  I’m going into the doctor today to get a physical and I’ll get his opinion.  His nurse told me to take Prilosec and that seems to help a little.  Hopefully it’s not something serious.

Buddy is a new dog now that we have some cool weather.  I’ve taken him for a couple easy bike rides in the woods and he’s like a puppy.  He loves cold weather.  Of course I’ve got hair balls the size of small children all over my house as he does his yearly change in attitude, but, hey, it’s worth it.

I’m not running yet, but I have been getting some workouts in.  I’ve been doing the total body workout, swimming and pool running.  I have developed a nice pool running workout that gives me something to focus on so it’s not so dang boring.  If you need a refresher on how to pool run go search my website at www.runrunlive.com

In my club I can run a length of about 13 meters without touching the bottom.  One of these lengths takes about 30 seconds. I warm up.  Then I do a tempo ladder of 2 – 4 – 6 – 8 lengths with a 2 length easy between sets.  Makes the time go faster and it’s a decent HR workout.

Oh, yeah, I got my entry accepted for the running of the 116th Boston marathon.  This will be my 14th qualified Boston.  So I got that going for me…

Hope you guys are hanging in there.

On with the show.

Audio clips in this episode:

Here I am,

All alone with a broken heart,

I took three bennies and my Semi-truck won’t start…

Do you harbor feelings of depression?  Do you feel worthless, shiftless and out-of-sync with the world? Is your running going poorly?  Is your diet falling sideways?

Do you fell old and tired and unloved?

Don’t worry, Now there is a solution.  Now from the labs of Tresemen International there is RunRunLive.  RunRunLive is clinically proven, when taken in accordance with instructions to ease symptoms of running funk in 13 out of 12 patients tested.

RunRunLive – your cure for the September-October running blues.


Skits, commercials and parodies in this episode:

Story time:

Cross Training with Les Habitantes – http://www.runrunlive.com/classic-blog-2004-cross-training-with-les-habitantes


Equipment Check:

Featured Interview:

Coach Jeff at www.prsfit.com

Our Philosophy: Live Healthy, Have Fun, Train Smart

We are a training organization dedicated to providing high quality affordable training for everyone.

The objective of the staff at PRS Fit is to design and develop affordable fitness and training programs and to provide the coaching support to make those programs work for the individual.

The way we accomplish this objective is simple; When you become a PRS Fit team member you get the dedicated services of the entire staff. We are here for you! Too many programs today miss the personalized service. The day you join our team or purchase a pre-built training program, we take it to the next level: Our coaching staff gets involved! We want to hear your questions, we want to help you through your training so our lines of communication are always open. We encourage you to contact us as often as you need, with any need you may have.

It has been our experience over twenty years of training and racing, as well as coaching athletes, that there are a lot of different approaches to athletic success. The only consistent variable is that each athlete is unique and with that in mind there is not a “one and only” training program out there today that will guarantee success. However, there are basic fundamentals of training, that when followed and combined with an individual’s potential, lifestyle and experience, have proven successful. These fundamentals are easy to follow and will help every team mate achieve the goals they are seeking.

We truly believe that by getting to know and understanding our teams’ lifestyles, we can develop a training program that will help anyone achieve their individual goals and their “personal best.”

Live Healthy, Have Fun, Train Smart

Coach Jeff and Diane

<RunRunLive receives no compensation from PRSFit>

Quick Tip:



Ok, my funky friends you have snapped your fingers and gyrated your hips to the end of yet another RunRunLive Podast, Episode 191 in the can.

Next week I’ll put up the chat I had with Stuart, our friend Quadrathon, about how he used the FIRST training method to set a bunch of PR’s this year.  When I get my feet back under me I’m going to run the FIRST plan for my next cycle.

I’m joining Adam and SteveRunner at Podcamp Boston this weekend.  They are doing a presentation on the Mojo-Loco.  Should be fun, but for me, after traveling all week, driving into the city for a two-day conference is a bit of a stinker.

Got my bib number for Chicago.  I still plan on running it with Eddie and Adam for the whole new “Slow Runner’s Club” experience. My bib number is 26618 – Yikes!

I’ve got more travel coming.  I’ll be in Philly and Dallas for conferences.

We should be coming to the end of the Zero-Drop shoe contest so we’ll make Jeremy from Altra choose a winner.  I’ll probably wrap a show around the entries because some of them are really good and I’ve got an interview with the Run Like a Mother ladies coming up.

Believe it or not I have schedule the first Groton Road Race meeting for next week. Yup – got to get started early on these things.  The event itself is in April.

I had kind of a weird week.  I had that awful stomach pain over the weekend and had to climb out of bed at 3:30 AM to catch a plane Monday morning.  Then I had a funeral to go to on Thursday after I got back.  My best friend and neighbor growing up lost his mother.

I’m thinking to myself “I could have something seriously wrong with me and I’m getting on a plane…”  It makes you ask questions that you usually don’t ask.  Like, “What if this were my last year, or month or week or day in this world?

What would I do differently if I knew I was going to die?  Because guess what? I am.  Maybe not today, but at some point.  I started to think about the amount of time I spend on spurious stuff that that is essentially the bureaucratic paperwork of life.

I thought about, even with all my traveling, all the beautiful places that I have never been.  I thought about all the great ideas I haven’t had time to turn into living things – like books or businesses.  And I realized that I have had the time, I just haven’t made the time.

I watched my best friend put his mother’s mortal shell in the ground yesterday.  And before that I watched him give a wonderful Eulogy from lecturn in a small stone Catholic church in the town I grew up in.  He spoke of his mom, and his family and the narrative of that family.

It was a wonderful talk.  It was something that we all wish we could give.  It was a narrative that intertwined with my own and gave me that bittersweet joy you get from reliving the narratives of times past.

At the end of the day it was a celebration.  A celebration of family, of friendship, of love and of life.


What are you going to do with your time here my friends?

Celebrate life and I’ll see you out there.


You can find me being funky, at Twitter, Facebook, DailyMile, YouTube – and Google as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Funk me up on my dial in line at  – 206-339-7804.  Leave a message there it sends me an audio file.

How about a funky show intro?  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

Got some funk to take you out. It’s called scratching post by Fun Time Freddy. It’s only 3 minutes long so take that time to smile and celebrate all the living you’ve got in front of you, whether it’s 30 years or 30 minutes, make it count.


From Podsafe:

All music used in the show is from the Podsafe music network found at Music Alley.  Please support the starving, socially minded artists sampled herein by purchasing some!



Song 2-3



Outro music:


Outro Artists Bio:
Joe Booth – vocals
David Thornton – Guitar
Lonnie Buckley – Drums
John Medley – Bass
Funtime Freddy is a high energy funk rock band that will definitely make you leave the show with a smile on your face!

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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