Episode 215 – Rodger from FinKraft Racing

The RunRunLive Podcast Episode 215 – Rodger from FinKraft Racing

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi215.mp3|titles=Episode 215 – Rodger from FinKraft]


Show intro by:

Dr. Sarb Johal  @sarb on Twitter

RunRunLive – Podcast Intro



Hello and welcome to the treadmill indiscretion podcast where I make strange grunting noises while trying to complete Coach’s tempo workouts in the gym.  No, not really, this is the RunRunLive podcast and I am Chris, your host and I do make funny noises sometimes.  Especially when you’ve got the headphones in and sort of lose yourself in the act.

I was running last night doing a monster hour-and-a-half step up run in the gym.  There were two women having a conversation while they ran next to me, (how do you do that without falling off the treadmill ladies?) I was struggling a little and felt I was slipping off the back so I gave it a little goose of effort and emanated this strange little creepy grunt that apparently was pretty loud because they turned to look at me like who’s this strange dude?

When you’re on the treadmill for an hour and a half you see a lot of people come and go.  There’s this one lady who props up a book and reads as she runs – well she was more walk than run but still an amazing act of multi-tasking.

I had my Garmin Heart Rate strap on so I could give coach my heart rate read out as I stepped up through the work out.  We were experiencing a cold snap and I think that dried out the air because I could not get my heart rate to make sense.  It spiked and would not go below zone 5.  This isn’t right, because on a normal day I’m going to coughing up a lung and part of my large intestine from the effort of running in zone 5.  I wasn’t working that hard.

After 20 or 30 minutes of waiting for it to normalize I just took of the strap and the watch – it was bothering me and since this was a pace targeted workout, not an HR targeted workout it wasn’t worth wasting my attention on it.

This is one of Coach’s core tempo workouts – the long step up run.  It simulates race conditions and teaches your body to close.  You start out 3 miles easy, 3 miles normal and then accelerate through the last 5 miles at race pace and faster.

I had my BlackBerry with me and was listening to podcasts but I kept catching the cord and pulling it out so I ditched the BB too.  I briefly plugged into the console and listened to the TV for awhile, but then I just tossed it all and ran naked, focusing on the workout.

The naked running guys say that you should run without any distractions so you can listen to your body.  I agree with this sentiment, it’s just that most of the time my body is saying AHHHHHHHH! Stop!  So – distraction is good.

It’s interesting to me that the faster the pace gets the more comfortable I feel.  In a sense the faster pace is an easier and more fluid mechanic – it just flows easier – it forces you to open up your stride and relax into the workout.

This is an interesting point as well – when you listen to the elite runners they will tell you that they still have pain, they just learn to befriend the pain.  Your body is screaming pain signals at you to stop! And what happens if you don’t stop?  Usually nothing bad.

Did I mention we have a great show for you today?  We have a really cool chat with Roger the flying Fin from FinKraft sports.  He’s an elite mountain and cross rider who had the great misfortune of breaking his back in a crash in the Hampshire 100 I rode last summer.

If you folks have never ridden a mountain bike, you should.  It’s a blast.  Get some training first because it is definitely different, but it’s a killer workout and when you do it right it’s a beautiful dance of speed and power – and a great way to explore.

I also have a piece on the relationship between weight and race times and an exploration of what we mean when we say “training effect”.

Hope you all are doing well – On with the Show.

Audio clips in this episode:

Sample from Dirtdawg’s podcast -> Ep. 110 – Hell on Two Wheels

Hey Chris,

Great podcast!

I recently created a new Runner’s Log iPhone / iPad app that would probably be of interest to you (as well as your listeners). It makes it easy to track your running sessions, mileage on your shoes, etc.

You can also check out the app in iTunes via this link:



– Mike Fikes



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:

The Training effect – http://www.runrunlive.com/the-training-effect

Featured Interview:

Rodger from FinKraft.  I raced the Hampshire 100 mountain bike ultra where Rodger too a bad spill and broke his back this year.  I got him on for an interesting talk about the wonderful world of elite bike racing.


Quick Tip:

Does weight loss make my race times faster? – http://www.runrunlive.com/weight-loss-and-running


Ok my sweet and humble friends you have made strange, little, guttural, grunting noises to the end of yet another RunRunLive Podcast – Episode 215 in the can.

Next week we have a great chat with Annie owner of Train2Race triathlon coaching.  I guess I should start doing more pieces on triathlon stuff, but I’m not sure I’m super qualified to deal with that minutiae – I love my swim, bike and run but there’s so much noise around the sport that I’m not really invested in.  You tell me. You want to hear about it?

The training has been going fairly well.  I’m not super strong but I’m getting through it. If the stars align I should be able to give a good effort at Boston.  I need to get some longer road runs in at race pace.  I’ve been doing my long runs in the woods just because I need the strength and the base and I don’t want to get re-injured.

I also like being able to take Buddy with me.  We were out last Sunday for 2 hours in the wet snow.  It’s hard work and you don’t go very fast but it’s great for strength.

We met some nice people on the trails.  Buddy nipped one lady in the ass.  I ask people “Are you afraid of dogs? Are you ok with the dog?” and if they look hesitant I leash Buddy up close.  But these people said “No, we like dogs.” Then the lady acts all scared and if you act scared Buddy is going to nip you in the ass.

According to the EatSmart scale I’ve been running around 194 pounds.  This 10 pounds heavier than my typical marathon race weight. But it’s strange because I don’t feel heavy.  I think all the cross training has caused me to gain some muscle.  I should be able to strip it off by skipping a couple meals as the race approaches.

I had a great swim this week.  At one point I was doing 100 meter repeats, which is 4 lenghts in the pool.  I was sharing a lane with a guy. I’d wait for him to be at the opposite side before I started my interval and I’d catch him and pass him on the 4th length.  It was cool.  I feel really strong.  When you get the stroke right you can really feel the torque from your core as you move through the water.

I hope this routine of my life adds some learning, some value to you, my friends.

What can you take away from my trials of the past year?  I think there are some useful themes.

First I think you can see the value of patience and persistence.   Sometimes you have to hold the line and wait an issue out.  This takes more mental strength than doing the workout.  You have to maintain hope when there is no proof of progress.  You have to live in a better future until, eventually that future shows up.  It turns out that sometimes your attitude will manifest the future you want.

You have to be willing to make lemonade.  You can’t always have plan A.  Sometimes you have to go to plan B and plan C.  The key to this is to pivot.  To quickly set plan A aside and make plan B the recipient of all your energy and focus.  Don’t mourn the path not taken, make the path you are on count. Sometimes you’ll have to pivot multiple times.  Get good at pivoting.

You can’t be afraid to break something that isn’t broken, to change for the sake of change, to give up the good in hope of the better, to inject that positive squirt of chaos into your life.  I could have kept swimming the same way for ever, but I had to break it to make it get better.  You can’t discover new countries unless you open the door and take a step.

Make your world the world that you want it to be and I’ll see you out there.

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

Share your body noises with us. I know there are times when you are listening to me and you think “He’s full of crap.” So pick up the phone and set me straight.  Call us! – 206-339-7804.  Leave a message there it sends an audio file.

Call in and introduce the show with some of your disconcerting grunting – do the intro – 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 an interesting live tune by Tams Railways called Revolt!

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:
Bio: tamsrailways@live.co.uk
One’s a stubbly Fifer, and One’s a gangly hippy,
One’s a cheeky ginger, and One’s incredibly skinny,
Bound by the tracks, but entirely off the rails,
A congregation of merry old souls, hot on tyranny’s tails,
So dawn yer revolutionary melody,

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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