Episode 216 – Annie from Train2Race

The RunRunLive Podcast Episode 216 – Annie from Train2Race

[audio:http://www.RunRunLive.com//PodcastEpisodes/epi216.mp3|titles=Episode 216 – Annie from Train2Race]


Show intro by:

Norm – http://theruminativerunner.blogspot.com/

RunRunLive – Podcast Intro



Hello and welcome to the Cajun podcast where we spend long nights of bacchanalia in the French Quarter grooving to Zydeco and Mississippi blues.  Well, I really don’t drink and can’t stay up too late anymore, and even though I did spend the weekend in New Orleans Louisiana, this is still the RunRunLive Podcast and this is Chris your host and we have a jam-packed great show for you today.

In our show today we have a chat with Annie, one of the enthusiastic coaches at Train2Race.  She is one of those people who has managed to make a business out of the endurance life and offers practical tips that I think you’ll find useful in your own endeavors.

We also answer a question on the mental aspect of injury recovery, have a plug from a new Mojo-loco race in the UK and a new parody song from our friend Colin the Resurrected Runner.

This is Episode 216 for those of you keeping track. Through the scientific miracle of podcast temporal distortion you may be listening to this on Mars in the year 2520, but here in my world it’s the second week of March and spring is approaching.  It’s been quite warm up here in New England, the frogs are out at night and I’ve been able to take Fuji-san my old steel bike out on the roads without undo discomfiture.

I flew down to New Orleans with my wife for the weekend.  We ate too much good food and did some exploring.  I missed a couple workouts because I didn’t want my hobby to intrude too much.  I did get out early Sunday morning and ran down St. Charles St. to the Mississippi River and ran the levee trail for a total of 2 hours and 17 minutes.

We were staying on the edge of the French quarter and if you’re familiar with New Orleans St. Charles is the trolley line that runs west.  It’s a trolley line frozen in time from the early 1900’s, above ground and trundling along laconically through a neighborhood of Greek revival houses along a long, straight, flat grassy way.

You can run on the grass in the trolley tracks, you just have to pay attention to which way you are running and which direction the trolleys are coming from.  When they approach you move aside.  It is really quite pretty.

The run itself was a bit of a tester.  It always is when you’re out of town, away from your own routine.  I was wrecked all day from the running and all the walking around we did.

The heel is sore but doing ok.  My Achilles are tight as is the whole chain up the back of my legs.  I had a tough run Tuesday.  It was supposed to be a 12 mile step up run but it just turned into a survival run because my legs were tight and it was pretty hot out.  I’ve got the classic symptoms of over-trained legs – dead, tired and no pop – but I’ve got to tough it out through this cycle in order to give myself a shot at Boston.

I’ve got two more big runs this week to push through.  I’ve got a full Yasso session tonight down at the track where I will do 10 800’s at a 3:20ish goal time.  Then on Sunday I’ll go out for another 2 and a half hour push run.  Then I think we’ll back off a little next week capping it off with a 20 mile race on the 25th which will be the peak of my training for Boston on the 16th.

I’ve also started a new diet this week based partly on some advice from Jake the Maine Tri Guy.  I’m not eating after 6:00 at night.  I’m a classic night binge eater so I want to remove those calories and also give my body a chance to burn more during the night.  As of this morning I’m down to 190.  I need to get close to 180 for the marathon.

Thanks for all your support – keep sending those questions in – On with the Show.

Audio clips in this episode:

Question from Jeff about mentally recovering from injuries.

New song from Colin – “Shoe Rotation”

Liberty Loco Promo – http://resurrectedrunner.blogspot.com/


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:

Story time:

Cajun Run –

Equipment Check:

Featured Interview:

Train2Race Triathlon Training

Our Philosophy

Our goal at Train2Race, LLC is to provide affordable training for our clients to succeed in the sports of running and triathlons.   Through a personalized coaching plan  specific to your needs and goals, we help you maximize your racing experience while educating you on the fundamentals of fitness.  We believe that a well-balanced combination of physical training, nutrition, and drive will enable you to utilize running and triathlons to obtain many physical, mental, and emotional benefits. We strive to help you in your athletic accomplishments – racing farther and/or faster than you ever have before.
Annie began her athletic career as a Division I volleyball player where she discovered the life-changing effect athletics can have on a person. She started her professional career in athletics coaching successful volleyball teams at both the high school and club levels.  She also worked as a certified swim instructor through the Red Cross.
While attending graduate school in Boston, she was captivated by the sport of running while assisting a charity in raising funds through the Boston Marathon, and she has been an avid participant in endurance sports ever since.  She  competes in both road and trail racing for triathlons and running events (from 5k’s to marathons), and is also highly involved in the community promoting endurance sports. She worked for Nike as a run pace leader, mentor, and race promotional assistant in Santa Monica, California, and also raced with the Los Angeles Triathlon Club.  She is a board member for Girls on The Run – an organization which promotes running as a vehicle for self-esteem for girls in grades 3-8. She is also a race director for the New Balance Girls on The Run of Dane County 5k.  She is a certified professional through the American Council on Exercise (ACE), and teaches weekly running and group fitness classes.  She has trained many runners and triathletes throughout the country–coaching all levels and abilities from first time runners to participants (finishers!) in Ironman competitions–and has been instrumental in helping them reach their performance goals.  Annie received her Bachelors Degree from the University of Wisconsin, and her Masters Degree from Boston University.

Contact her at Annie@train2race.com


Quick Tip:

Injury Recovery: On totems and Fear – http://www.runrunlive.com/injury-recovery-on-totems-and-fear


–      Border collie in T-Storm


Ok my sweet Cajun-cohorts you have taken the tram line and gator-wrestled to the end of yet another RunRunLive Podcast – Episode 216 in the can.

Next week we have an inspiring chat with a fellow runner who has had his life transformed through the struggles of his son and used running to make this challenge worthwhile.  Something about our community leads us to turn challenges into transformative energy.

On my calendar I have a couple more weeks of training before Boston.  I’m signed up to race the Eastern States 20 miler – one of my old favorites.  This is a great course to test out your pacing strategies and that’s what I’ll be doing.  My key to Boston is to be able to run negative splits and on my limited training I have to find a strategy to get to Heartbreak Hill, 20 miles in and be able to push it home.

On April 29th we’ve got the 21st edition of the Groton Road race in Groton Mass and you’re all welcome to come along and say ‘hi’.  I’m going to join an episode of the Runner’s Roundtable podcast next week to talk about ‘Good Races Gone Bad”.

I’m still training for an IronMan in June and will have to pivot my training coming out of Boston to get ready for that.  With the weather getting nicer I can get outside on the bike and get to the open water for some swims and that will make training more enjoyable.

Let me tell you a couple stories about my trip to New Orleans.

The first one is from the river boat dinner cruise we took Saturday night.  It was one of those old steam engine rear-wheel paddle boats that took you out and down the Mississippi from New Orleans for a couple hours.

I went into the bar to get a couple drinks for my wife and I.  I looked down and picked up a crumpled $20 bill off the floor.  It was small room, so I held up the $20 and announced, “since I’m an honest guy…anyone lose $20?”  I didn’t get any takers, so I gave it to the bartender with the thought that someone might come looking for it and if not she could keep it as a tip.

I had some small conversations with the folks standing in line while I waited.  I said things like “Anyone would do that same thing…” to which the general sentiment was that most people wouldn’t.  When I got my drinks and went to pay, the bartendress gave them to me for free.  Karma.

The second story – is that apparently there was a college basketball tournament in town this weekend.  And apparently Kentucky is the only basketball team with fans because the entire city was full of Kentucky fans all wearing their Kentucky, shirts and hats and jackets.  Whole families, grandparents, kids…the works.

I’ll be honest with you I don’t follow college basketball and having these fans EVERYWHERE was not annoying but it was a bit tiring.  They weren’t causing any trouble or anything, you just couldn’t get away from them.

I burned frequent flyer points to stay in the Pierre Marquette Renaissance on the edge of the French quarter and we were given I nice corner room on the 19th floor, the concierge floor because of my travel status with Marriott.

The thing with the concierge level is that you need a special room key to get the elevator to go there.  My wife and I would come back from an outing get into the elevator with a crowd of weekend basketball fans.  Everyone would start calling out floors or pushing buttons and I would have to move to the front and insert my ‘special’ key card to the top floor.

The funny part was all the strange looks we’d get.  We weren’t just random tourists anymore; we were some sort of visiting dignitaries. My wife got a kick out of that.  If someone asked me about it I’d get all serious and say I couldn’t tell them, it was a State secret.

It was also college spring break so there were random pods of college kids wandering around.  Knowing New Orleans and being the parent of college ages kids I’m not sure that’s a trip I’d let go unsupervised.

It’s an interesting city with great history and architecture and culture.  There’s much more to it than getting hammered on Bourbon Street.  If you’re a runner it’s a great city to explore on foot.  I hope you’re not disappointed that I have no ‘lost weekend’ story to share.

Sometimes it’s ok just to relax and be a tourist.

One of the things I see in my competitive running friends is that we feel like we have to be amazing every time we do something.  We hold ourselves to the highest bar we have ever set.

You don’t have to be amazing every time.  You have my permission to have fun, relax and be average every once in a while.

And as you are working on that I’ll see you out there.

You can find me wrestling alligators 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 Cajun thoughts with us- 206-339-7804.  Leave a message there it sends an audio file.

Call in a show intro and tell us about your favorite tourist story – 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

Music tonight is from the famous punk rock band the dead_kennedys and it’s called moon_over_marin… It’s about 3 minutes and 40 seconds long – so perfect for a little high tempo fartlek – Run lightly – feel the springs in your legs – ciao

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:
Milking The Sacred Cow is the 2nd collection of greatest hits from legendary San Francisco punks who have sold over two million albums since forming in 1978. Includes “Holiday In Cambodia,” “California Uber Alles,” “Kill The Poor,” and two unreleased live tracks.

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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