Episode 193 – FIRST Case Study with Quadrathon

The RunRunLive Podcast Episode 193 – FIRST Case Study with Quadrathon

[audio:http://www.RunRunLive.com//PodcastEpisodes/epi193.mp3|titles=Episode 193 – Quadrathon FIRST Case Study]


Show intro by:

Rich Gellman

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 Sqeegan podcast where we celebrate the new Squeegan living and diet plan for a healthy and happy endurance life.  As you know Sqeegan comes from the old-English Germanic “Sqaechitch” meaning to argue with a hedgehog or to eat under a portcullis…scholars are still undecided on this point.

No really, I made up my own new diet/religion called Squeeganism.  I figured that was the only way to keep people from labeling me.

But, as usual, I’m just being fractal, and this is the RunRunLive Podcast and this is Chris your host and I love the way you look today…Look at you! You look marvelous!

That intro clip is from a Youtube video of Danny Hart’s championship downhill mountain bike race.  You should watch it. It is as insane as those guys make it out to be.  I would not have the stones to even ride that course and he flies down it.

I want to have those two announcers be my personal announcers.  Just follow me around and narrate my life.  “Here is is Chris Russell!  Look at him drink that coffee! Oh My God!  He just sat behind the desk!”

We here at RunRunLive central command in the atom-bomb-safe underground HQ deep within the Black Hills of South Dakota have a great show for you today.  I got Stuart the Quadrathon to share his case study of the FIRST Furman training process with me.  I’ll throw in a couple essays on Squeeganism and the usually space filling tripe.  It’s like every week I get to sweep out the knick knacks of my brain and you have to sneeze in the dust of it.

I hope everyone is having fun in their fall races.  I’m still injured. Nothing new on that front.  Just doing my work outs.  I’m still maintaining a Sqeeganistic lifestyle.

Congrats to Doug and Adam and Luau and the other NewEnglanders who ran the VT 50 a couple weeks ago.  That’s quite an adventure.  Luau did I nice write up on his race on his blog at www.runluaurun.com

I was down in Philly this week.  I flew down Sunday morning for a zombie hunter convention.  The Marriott there has an actual lap pool.  I guestimated the pool to be 20 meters long so quite a pleasant surprise.  They had a nice gym there too.  One of the sponsors at the show was Chiquita.  I was psyched to eat fruit all week.  Since massive fruit consumptions is one of the tenants of sqeeganism.

Had an interesting experience this morning.  I have been taping my foot to support the Plantar almost 24X7.  As a result my skin got a little soft and when I tore of the tape this morning I tore a chunk of foot-meat out of my foot.  And you wonder why I’ve been cranky!

The leaves are turning and the frost is on the pumpkin as we make the turn into fall here at the RunRunLive home studios.

On with the show.

Audio clips in this episode:

Danny Hart Championship downhill mountain bike run.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:


Featured Interview:

Quadrathon – http://quadrathon.blogspot.com/


Industry: Technology

Occupation: Project Mananger

Location: Out on the Trails : California : United States

About Me

I’ve always been a runner, sometimes off sometime on. In June 2007 I ran my first Marathon, in September I started Trail Running in November the same year I ran my first 50k. Since then I have run another three Marathons and started nine Ultras; finishing seven of them. You could say long distance running has become a habit! But be warned I keep moving the targets in much the same way as the horizon keeps moving…such is the lot of a runner!

You’re going to the moon! What did you forget to pack?

Cheese…well the moon’s made of the stuff, right?



trail running




road cycling

mountain biking

sports nutrition


running around after my sons!

Favorite Movies

Once upon a time in the America

The Matrix

Step into Liquid


Black Hawk Down


. The list goes on…

Favorite Music

Woah that’s a big question. From the

Rolling Stones



anything that raises your pulse or your awareness!

Favorite Books

Berlin Noir

The Gunslinger Series

Running through the Wall

A Step Beyond.

My Blogs


Quick Tip:



Ok, my furry little friends, you have Squeeganized through yet another 40 to 50 minutes of the RunRunLive Podcast – episode 193 in the can.

Coming up we have Jake to talk about his squeeganism, the ladies from Run like a mother, Lisa Boughler the Duathlete who got struck by a car just days before she was headed to the world championships and I also caught up with Kevin from just finish to chat about his completion of the grand slam of ultra-running – 4 100 milers in the course of 11 weeks this summer.

The heel is still sore with plantar fasciitis, but apparently Lance Armstrong has it too, so I’m in good company.  I’ll make my way to Chicago this weekend and make a game day decision on the marathon.  Should be fun either way.

I don’t have any more commitments until Patriot’s Day 2012, so I’m good.  I’ll have to get Dave McGillvary back on to talk about the Boston registration process this year.  Apparently it went very smoothly.  Around 2600 runners who were qualified didn’t make the cut.  Anyone who beat their qualifying time by 1:14 or better got in.

I beat mine by about 7 minutes so I made it easily.  Next year they are going to drop the qualifying times by 5 minutes, but I’m graduating to a new age division, and I’ll have a 10 year streak, so I’ don’t foresee any issues if I want to run it again.


Turning Transactions into Interactions

You are going to laugh and look at me askance, but I learned something from an unlikely source this week.  The subtitle of this post might be “lessons learned from a pickup artist”.  There’s this Australian guy called Alex Coulson, who is apparently an expert at picking up women.  I think he might even have a TV show, I apologize, I don’t watch too much reality TV.

I was watching one of his videos on Youtube where he would just walk up to random women, insinuate himself and get their phone numbers.  He teaches this technique, that among other nuances has ‘the approach’, ‘the building of rapport’ and ‘the close’.  I was struck by how much this resembles a sales situation.

Really, when you get right down to it, we interact with people and we get something out of those interactions.  Whether it is money, sex, power or just information.

One of the things he talks about is turning transactions into interactions.   You interact with dozens of people every day and most of them you don’t even look at.  You treat it as a transaction.  If you put some effort into it you can turn these into interactions.

The mad-scientist in me was fascinated.

I decided to put the analog of the ‘pick up’ into use in my daily interactions and I had a blast.

Let me break it down for you.

First the approach.  When you meet someone, even if it is in an elevator or passing in the hall or standing in the coffee line what do you usually do?  Some mumbled greeting or a slight head nod?  Instead look them in the eye and smile.  It’s not creepy if you smile and if your inner game is honest.  Meaning you have to be comfortable and self confident and realize that you don’t want anything from that person.  You’re just happy, nice and interested.

Second the rapport.  Call something out about that person, give some small compliment or ask a friendly question.  Again, it’s not creepy if you do it from a position of inner strength, with emotional detachment.  People naturally sense if you’re nervous or if you want something.  If you are at peace, genuinely interested and emotionally detached, they sense that too and they will open up.

Lastly the close.  If the interaction goes well you can ask for something.  Obviously it depends on who you’re interacting with.  I don’t need any phone numbers but it sure is fun to learn about people and their lives and families.  Makes you feel a bit more connected in this world.

It just goes to show you that you never know where your next idea will come from and that learning hides in the strange little corners of this world.

Your homework is to turn all your transactions into interactions this week.  Instead of just skating by in your own little self-involved cocoon share some little part of you with that person in line.

And when you do I will interact with you out there.

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

You can squeeganize with me by using my dial in line at  – 206-339-7804.  Leave a message there it sends me an audio file.

And if you are overcome with a fit of squeenganistic gregariousness, you can read the show intro.  It is 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

Here is an easy acoustic number by Grant Sharp called the lights of Philadelphia.  3:43.  Enjoy.



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:

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

Running  Podcast, podcasts for running, podcast for runners, free podcast for runners, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, Boston qualification, Marathon BQ, Boston marathon


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