Episode 201 – Keira Henninger

The RunRunLive Podcast Episode 201 – Keira Henninger

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi201.mp3|titles=Episode 201- Keira Henninger]



Show intro by:

Steve Chopper and that bloke from the Isle of Tyree!

RunRunLive – Podcast Intro

www.evolutionofafatman.com – Marc Smith


Hellooo and welcome to the 201st episode of the RunRunLive Podcast.  This is Chris your host and I’ve got a great show for you today. I’m in a good mood.  I don’t know why but I’m just going to go with the flow.  You never know when it might turn into a bad mood.  So from now on I’m just going to spend 45 minutes reading Harlequin romances.  That’s it, not more running for me, just passion filled glances and heaving bosoms…

No?  Don’t like that idea? Ok, I’ll stick with running for one more show as we enter our third century of narrow casting cuisine.

We are going to have a nice long chat with Keira Henninger who is a well-known ultr-runner and the race director for several popular ultra-distance races.  It’s a good talk and she shares what drives her and what her vision is.

I survived the Thanksgiving holiday here stateside but I have to admit that my Spartan diet has taken a hit, but that’s OK because I am back in my comfort zone and have it figured out. I’ll talk a bit about that.

Someone asked me about how I got into running so I’ll share a story on this as well.

For you folks who just joined us in episodes 199 and 200, today’s show is more indicative of my usual format.  I got some nice words from some enthusiastic people this week. Thanks for that.  The last two episodes were a bit of a pain to put together so I’m glad you liked them.

If you want to say something nice you can always go write a review on the iTunes page for RunRunLive.

I was down in Atlanta this week in all-day meetings and didn’t get many work outs in.  I did ask for special dispensation to wear my Brooks Launches instead of the business shoes.  Those business shoes aggravate my Plantar.

The Plantar is still there but I went in for Physical Therapy today.  A nice lad named Ryan performed his machinations on me and put me through my paces.  It was good.

He used the Gaston technique to break up the little knot in my heel.  This is basically digging in there with a metal tool and trying to get all the fibers to line up in the same direction.  I’ll try anything at this point.

He said my glutes and abductors are weak and, of course, my hamstrings are tight.  He gave me some stretches and exercises to do.  He said I could start doing squats again as part of my routine.

I said, “Hey, since NOT running isn’t helping, maybe we could try running with this therapy?”  He didn’t bite on it though.

I do have the Mill Cities Relay this weekend.  I’m a team captain and I’m going to run.  I’ll take the short 2.5 mile leg and take it easy.  I’m like a runaholic, sneaking quick nips of running when no one is looking!

I hope y’all had a great week.  I hope big things are on your horizon.

On with the Show!


Audio clips in this episode:

MSRunTheUs – Ashley reading from her blog about running.

A couple poems from Ogden Nash.

Skits, commercials and parodies in this episode:

Story time:

Equipment Check:

Calorie Confusion – http://www.runrunlive.com/calorie-confusion

Featured Interview:

Keira Henninger – Ultra-runner, race director, mom…



Quick Tip:

Cross Country – http://www.runrunlive.com/cross-country



Ok my friends that is it, you have successfully navigated the first of the third century of RunRunLive Podcasts, episode 201 in the can!

Next week I’ve got an interesting interview with author and speaker Jon Gordon.  Not specifically about running but about how to plant your seed in life and find your purpose.

And I’ll keep finding people to interview until you cry uncle.  I was explaining to my co-workers how Amazon Kindle publishing works this week and someone asked me how I knew so much. I was forced to admit that I had just put my book on Kindle, which was weird, because I keep a Chinese Wall between my work life and my running endeavors.

Speaking of which apparently 8 of you figured out how to order my book on Kindle, so thanks! Another 3.2 million and I can retire…

We’re running tight on time this week, so let’s move on!


I went to Physical Therapy today.  Because I’m desperate to get back to running.  I think it’s going to help.

I have ahistory of disparaging PT because it always appeared to me as just something to keep you occupied while your injury healed.  I always figured I know as much about running and mechanics as any of them and I certainly know more about my body than they do.

Whether it helps or not is not my point today.  My point is that I caught myself in a bad habit.  I caught myself labeling something.  As in “All PT is bad and doesn’t help”.  Whether or not this is ture is beside the point.

The trap here is that I took the easy way out by creating a blanket bias and lable for something.  I closed my mind to the possibility.  I became a lazy thinker.  And in this way I closed myself off to possibility.

We get some many inputs in our lives it’s easy to start generalizing just do that we can control all the noise in our minds.  But we have to avoid that trap.  This is the trap of closing your mind to the possibility.

At best you are walling yourself off from potential. At worst you are starting down that slippery slope of assumption and bias that breeds evil and does harm.

It’s a common malady of old men to think they know everything.  Let me tell you right now, I do not.  I’m willing to learn something new today.  Are you?

Let’s reassess our biases and learn something together.  I’ll see you out there.

You can find me learning 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 something you’ve learned at – 206-339-7804.  Leave a message there it sends an audio file.

You can learn to do 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.

To take you out is a pre-release copy of Black Lab’s new song Learn to Crawl from their new unplugged album.  I’m sure you’ll hear some of this on other podcasts because Neil Bearse the running Ninja has tied them heavily into the social media.  Go out and check them out and support them for having faith in us.

Hasta Luego,


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:

13 Learn to Crawl – Black Lab – http://blacklabworld.com/


Outro Artists Bio:
new acoustic album now available on cd, at itunes

November 30th, 2011

unplugged is now for sale on CD and at iTunes and AmazonMp3, as well as via CD quality download here at black lab world. check out our 5-for-$45 offer or send someone a gift-wrapped CD w/ a note.

click here to preview 7 songs from the record.. thanks to everyone for all your support, for your presales orders and lovely emails, tweets & facebook messages. we deeply appreciate it.

pass the word and help us make this a black lab christmas. p

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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