Episode 200 – Ray Zahab and some Thanksgiving fun

The RunRunLive Podcast Episode 200 – Ray Zahab and some Thanksgiving fun

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi200.mp3|titles=Episode 200 – Ray Zahab and some fun]


Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro



Hello and welcome to the 200th edition of the RunRunLive podcast.  And this is going to be another special edition.  For you new listeners, I have a set format, but for the last couple weeks I’ve done some special shows that did not follow it.  If you want an idea of what I usually do, go back a few episodes or look on my website www.runrunlive.com in the podcast index.

We have a great show for you today.  Today is Thanksgiving week here in the US and it is also the 200th show.  In celebration and the spirit of giving thanks I’ve got a new interview with Ray Zahab internationally famous ultra-runner, but to augment that I went down into the basement storage of the RunRunLive world headquarters and managed to slavage a couple of mouse-chewed bits from the last two years.  Hope you enjoy it!

Me? I’m doing fine.  I was back in to see Dr. Hester for my Plantar fasciitis on Monday.  The news wasn’t so good. No change.  He gave me a final Cortisone shot to see if he could get that stubborn swollen fibrous bit down.  As of this week it’s been four months since I’ve run (ignoring of course that long march of the Chicago Marathon in October).

I am actually quite upbeat.  I’m fairly mature at this point in my running career.  When I’m racing well I have learned to appreciate it and celebrate it.  When I’m hurt or off I am sanguine as well, knowing that ‘this too shall pass’.

I had to start counting calories last week because even with the vegetable-only diet I was about to pass 200 pounds and that was unacceptable.  I put myself on a fewer than 2000 calorie a day program and have lost 10 pounds in 8 days.  I’ll give you more details in future shows in case you are looking for solutions in that department.

I’m really happy to have been able to serve you folks over the last few years.  Now, let’s just relax and have some fun today.  You know, studies have shown that 8 hugs a day release the same amount of happy hormones as drug treatment – so get on that when you get back from your run today!

On with the Show!


Audio clips in this episode:

Steve Chopper from Episode 85

Joe Bears with the ‘Backwards Running’ skit

Two Songs from Colin the resurrected runner.  Ice-bath Baby! And Pain in odd places.

John Vaughn with some nice words

Kelownagurl with The snot-rockets song

Colin with the Ask Mr. Runner Guy

Shawn with the ‘most interesting runner’.

Mr. Compulsive Runner guy.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Featured Segment:

Quick Tip:


That’s it, awkward but lovable friends, some of you have survived a 200 episode double ultra marathon to get to the end of yet another RunRunLive Podcast. Episodes 1 – 200 in the can.

Coming up we have some great shows for you.  We have Lisa Henninger the ultra runner, I got Jon Gordon the inspirational author, and so much more.  It just keeps coming.

I’m down in Atlanta all wee this week so it will be a push to get a show out, but I’ll strive to completion.

I survived the Thanksgiving meal at my in-laws but I’m just going to pretend that day never happened in terms of calories.  It will be a mysterious blank spot on the record.  I have been able to get back down into the 188 range and feel a lot better about myself.

I set a year end goal of 185 pounds but it look like I’ll get to that this week, so I may just keep going and see if I can get really skinny for my come-back training in the spring.  That would be one less thing to worry about.

I’ve been keeping fit in the pool and lifting weights and riding the stationary bike and doing pool runs, but it just aint the same as a good long run in the woods with the dog.


I’m not going to go deep with you today.  You have to relax and enjoy yourself now and then.  Otherwise you’re at risk of taking yourself too seriously, and we know what happens then.

As I’ve been working on my calorie counting this week, amidst the absolute hurricane of commercialism we suffer through this time of year, I’ve realized that we need to get better at distinguishing needs from wants.

Flipping through the Black Friday garbage I was hard pressed to see anything that I need.  I mean really need.  With all the 1% -99% perturbation the same thought comes up.  What do you really need?  It’s not much.

I’m a lucky guy.  I have everything I need.  I don’t need anything else, but I do need to keep trying to get better.

Look at Buddy.  He’s the happiest person I know.  He lives simply. He has a handful of kibble and some water each day. He sleeps on the floor and his biggest joy in life is when I come home and when we go for a run.

I challenge you to make that YOUR biggest joy.  Coming home.  Going for a run in the woods.

Thanks for hanging out with me.  I’ll see you out there.

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

You can call in a question or comment at – 206-339-7804.  Leave a message there it sends an audio file.

One thing you actually do need to do is read the show intro. It is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Great news my running friends – my book of running stories “The Mid-Packer’s Lament” is now available in Kindle format at the Kindle store on Amazon.com!  Just search on “Mid-Pack”.  It’s a bargain at an easy $5 and all proceeds go towards supporting the underfunded pension plan of the retired cleaning staff at the RunRunLive world headquarters. I recently got a kindle myself and I love it.  It does reading very well.

The Mid-Packer’s Lament is a series of short stories on long distance running, racing and the human comedy inherent in all sports enthusiasts.  This is the perfect book for runners and wannabe runners.  There are stories about training, eating, special places and special races.  There are stories about the accidental athlete in all of us and the stupid things we do for even amateur endeavors.  Whether you are a weekend mid-pack runner or a competitive club runner, you’ll find something thought provoking and amusing that you can relate to in the Mid-Packer’s Lament.

I’ll leave you with another one of Colin’s favorite parody songs, that, by the way, he has two collections of over at his site RessurectedRunner.com if you’d like to procure them  this one is called “Pain in odd places”  Enjoy your week!


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!


Verdi’s Requiem

Song 2-3

Outro music:


Outro Artists Bio:
The Bloodsugars are a four-piece band from New York City, composed of the keyboard, bass, drums, and guitar. Their sound is a amalgamation of indie rock and 80’s synth pop with excellent songwriting rooted in the classics of 60/70’s pop. Somewhere between The Clash, Of Montreal and Elvis Costello.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


1 Comment

  • Jeff Beck

    Reply Reply November 30, 2011

    I’m a new listener, and I have to say – this podcast rocks! I was trying to listen at work, but it was SO blasted funny, I finally had to turn it off before my boss permanently pulled the plug. Great job! This is definitely a new favorite for me!

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