Episode 214 – EatSmart Scales

The RunRunLive Podcast Episode 214 – EatSmart Scales

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi214.mp3|titles=Episode 214 – EatSmart]


Show intro by:


Sue Kenney – “My Camino” http://mycaminojourney.blogspot.com/

RunRunLive – Podcast Intro



Hello and welcome to Snow Day podcast where we take off from work and school to scrape heavy white gifts from the sky from our cars and driveways.

Yep, it’s a snow day and this is the RunRunLive Podcast and I am Chris your host and we have a great show for your today.  I have a interesting talk with the EatSmart scale people.  I know it doesn’t sound interesting but it is.  But, then again I’m the kind of guy who watches ‘How stuff works’ on the discovery channel.

Ironic isn’t it?  We haven’t had snow all winter and just when I’m ready to do some speedwork, there’s snow on the track!  I guess it’s off to the treadmill for me today to do my Yasso 800’s.

The big news is that the foot is hanging tough and I really ramped up the volume and intensity to test it out.  For those of you who have been living under a nice comfy chunk of the earth’s mantle, ie ‘rock’, I have been battling Plantar Fasciitis since last June and have just started running again.

So what do I do? Me being me, I drop right into marathon training.  I successfully survived my first week of training last week, capping it off with a monster weekend.

Saturday I ran a 1:10 step up run on the treadmill, holding a nice strong 7:15 – 7:30 pace for 20 minutes and closing strong. Then I did a total body workout while I was there for a good 2-3 hour workout.  I followed this up on Sunday with a 2 hour long run in the woods with Buddy.

We were both cooked on Monday but the foot is hanging tough.

Coach sent me out to do a 1:20 step up run on Tuesday and my legs were still cooked, I had to walk a bunch.

You may have some obvious questions at this point.  What makes me think I can drop seamlessly into a high-mileage, high-intensity training program after not running for 6 months?  And why would I want to?

Yes, I have indeed been not running for 6 months bit if you’ve been paying attention I’ve done a pretty good job of keeping my machine in shape.  I haven’t put on a ton of weight and I’ve been working out in some form or fashion 7 days a week.

Yes, running is a very specific sport, but being in decent aerobic and physical shape is what allows me to short cut the base training.

Why do you care?  You care because at some point you’ll be injured.  It may be a chronic injury.  You will want to get depressed and give up.  You will poo poo the important of lifting weights, cross training and keeping at your core.  But, it you set all that aside as non-value-added you can manage the active recovery and come out of the gate flying.

If I had just chucked it all and retired to the couch I’d need 3-4 months to build my base back and lose the weight.

The other reason I can do this is my experience level.  I know my machine and I know how it reacts to training.  Coach knows this.  He knows that he can overload me and I’ll back off if I think it’s going to cause damage.

The other question is why?  Why do I want to do this?  You’d think I would learn from my injury that training too much leads to injury?  Yes, that’s a good learning but I have the great honor of being able to run the Boston marathon for the 14th time in April and I am hard-wired to respect that race and do everything I can to honor it.

The best case scenario is I can requalify at Boston.  In order to do that I’m going to have to train. And I’m going to have to execute.  And it is the kind of challenge that gets my juices flowing.  I know I can do it, but the effort scares me.

If you were to ask me 3 weeks ago if I thought it was possible to go from no running to qualifying in 7 weeks I would have said “no way! That’s Crazy talk!” But if we have learned anything from the RunRunLive podcast it is that your body and your mind are capable of far more than you give credit for.

Embrace these opportunities to transform your life.  It is these episodes that tell your story.

On with the show!

Audio clips in this episode:

Ice bath baby.


RunRunLive » Audio Products » MidPackersLament » The Mid-Packer’s Lament Audio Book


It took me a few months…but I kept at it and now can present to you The Mid-Packer’s Lament Audio book.  This is ~50 running stories read into audio by the author (me) and ends up being 6-8 hours of audio.

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.

Hope you enjoy consuming it as much as I enjoyed recording it!

Ciao, thanks, and I’ll see you out there.



Skits, commercials and parodies in this episode:

The blog comment skit…

Story time:

Equipment Check:

Cracking the swim code – http://www.runrunlive.com/how-i-cracked-the-swim-code

Featured Interview:

EatSmart Scales – http://www.eatsmartproducts.com/products

EatSmart Bathroom Scales are super accurate, easy to use and uniquely designed to perfectly match the decor in any home. Our scales are engineered to the highest precision standards to provide you with consistently reliable products. Stop guessing your weight and let our scales helpyou get serious about your fitness and weight loss goals.


Quick Tip:



Ok my friends, that’s it you have weighed every individual almond on your high tech kitchen scale and discovered that you have arrived at the end of yet another RunRunLive Podcast, Episode 214 in the can!

Next week I have a really cool interview with Rodger who was the elite mountain biker that they dragged away in the ambulance with a broken back from the Hampshire 100 race I rode in August.  Very interesting.

Don’t forget the Groton Road Race is on tap for April 29th this year.  The shirt graphic this year is one of the best I’ve seen in my 21 years of involvement with the race.  We’ve got almost the entire crew of veteran volunteers returning on the race committee so if you are looking for one of the prettiest, best organized, affordable races in New England come down to Groton Mass and give us a try.  There’s a 10k, 5k, 2k and tot’s trot.

So you can throw $120 buck away to go roll in the mud at some gimmick race or come spend less than $30 to see how a race is supposed to be run.  We’re not curing cancer, but we are helping local student athletes transform their lives and giving the community something good to wrap their spring around.

On the 16th of April you will find me at the Boston Marathon.  So if you’re in town give me a shout and maybe we can meet up at the expo.  I’m going in with a 3:23 qualifying time so I’ll be back in the 9th or 10th corral with the rest of the old guys.

I hope everyone is doing well and I have really heard way too much of my own voice on the show recently so please, please, please call in some questions, comments or talking points so we can mix it up a little.


This week I want to talk to you about the importance and impact of telling stories.  Our culture, our world is wrapping intricately with the stories we tell.  You need to make sure you know how to tell stories, how to use the power of stories and how to tell your own story.

At a basic human level story telling is an art form.  I listen to the Moth podcast which is all stories.  Indeed, if you look at any good speech or presentation whether political or business they all have one thing in common, they tell a good story.

Pay attention next time your CEO talks to the press.  Watch your favorite candidate.  Listen to your favorite motivational speaker and you will quickly hear that they are telling a story.  The story is the structure that we innately want to have our facts and emotions wrapped up in.  Think about any famous speech.  They are all great stories.  “Four Score and seven years ago…”

You may think that you don’t have story telling skills, but you’re wrong.  There are only 3-4 story formats.

The most common is the ‘hero’ story.  The hero story (think Star Wars) has a likable hero who faces challenges. He (or she) initially fails but interacts with a mentor and ultimately triumphs.  90% of stories told are hero stories.  All race reports are.

This story telling is part and parcel of my life both personal and professional but it came more clearly into focus recently when I had to have that conversation with my company about what my roll should be going forward.

You need to realize that the folks you work for and with don’t know your story.  They only see the surface and what you have done recently.  The onus is on you to tell that story.  You need to be captain of your own narrative.

A resume and an interview are not a good narrative.  I recommend, regardless of your employment situation, that you take the time to physically write down the narrative of your life in one or two pages.  It will be one of the hardest things you ever do, but it will also be one of the most rewarding and enbling things your do.

Write your story and make yourself the hero.

And I’ll see you out there.

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

Please, share your story.  Call us! – 206-339-7804.  Leave a message there it sends an audio file.

Even the intro is a short story – call one in – how to submit one is in the show notes and on the web site –- you will find all the other content on the website www.runrunlive.com

Here’s some Pumping Garage pumk to take you out.  It’s “Little Girl” from the Hollywood Sinners and It’s just under 2 minutes long so pick up you pace and effort into zone 4, focuas on the power in your legs and the strength of your machine and churn out a little surge – Loet’s Go!

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.


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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