Episode 225 – Kate Percy Go Faster Food

The RunRunLive Podcast Episode 225 – Kate Percy Go Faster Food

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi225.mp3|titles=Episode 225 – Kate Percy – Go Faster Food]


Show intro by:

Glen – http://glenesnider.com/

RunRunLive – Podcast Intro



He leans forward, brow furrowed and tense, breathes deeply the emotion of the momoment and exhales the salutation to the fathomless void of audio.  It pours forth in a jovial salutation : “Hello and welcome to the runrunlive podcast…” he intones.

The afternoon sun glints off of the dog’s collar tags in at just the right angle sending mottled disco-lights of patterns across the dimming laptop screen.

He hesitates and continues, as if not sure, like the weary befuddled fool at the end or maybe the beginning of a long journey…

“This is episode 225 and we have a great show for you today”

Then he grows pensive.  He is not sure.  Not sure what items of miscellany to pluck from the chaos of his life to throw Pollack like onto the slant of podcast canvas. Perhaps something personal, but not familiar.  Nothing unsafe or close to the emotional bone.  No politics or romance or religion or money. Something neutral from the world of running.  Something with the dog.

Using the dog like an alter-ego, like a puppet stand-in for his guileless animal nature.

He checks the microphone levels and continues with a cough; “Buddy and I got some short Barefoot runs in this week.  My trip to St. Louis got canceled so I was able to run local.”

“Sunday I went out with the club for just under 6 miles.  I wore the Altra Instincts zero drop shoe and ran with the barefoot form.  My calves were sore but the effort wasn’t too much of a challenge.”

“Tuesday I went out in the afternoon and laid down 4ish miles on the trails barefoot with Buddy in the pouring rain. It was wonderful.  The line between pain and performance is starting to move in my favor now and I’m able to relax more.”

“The Plantar Fasciitis is still there but it migrated towards the inside of the foot and away from the outside of the foot.  To be honest my feet are fairly sore in general so I really can’t judge whether it’s improving, but it’s definitely different. “

“I have a towel, a golf ball and a baseball under my desk in my office.  As soon as I get in to work I take my shoes and socks off and exercise my feet all day.”

He looks at the ceiling, or more precisely the space between where he is and the ceiling.  Unfocused on nothingness having cleared the social pressure from his mind.

“That should hold them” he thinks, “time to put in a period and move on.”

He forces a smile, drops his voice an octave for authority and dramatic effect. He intones;

“Enough about my wrinkly old metatarsals..”

“On with the show!”

Audio clips in this episode:

Cretaceous Running – Written by Chris, Read by Joe Bears. – Here’s a piece I wrote this week, performed by Joe Bears.  It’s been bothering me for a while the irony of why all body parts sound like dinosaur names… Enjoy…

Ravishing Retrievers – a harlequin romance for dogs – written by Chris read by Ann Brennan – I tracked this piece down.  It was originally in episode 146 in November of 2010.  This was the first time Ann and I collaborated on something.  I had the idea of writing something in the breathless, bodice ripping style of a harlequin novel, but to make it more ironic I wrote it from the point of view of a lovelorn border collie.  Enjoy…


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:

Equipment Check:

Making Tea – http://www.runrunlive.com/quick-tip-batching-up-some-ice-tea-in-the-office

Featured Interview:

Kate Percy – Go Faster Food – http://www.gofasterfood.com/

Welcome to Go Faster Food,

food and nutrition for athletes;
food for runners, cyclists, swimmers and rowers


Hello and welcome to Go Faster Food.

Go Faster Food was founded in 2009 by athlete and cook, Kate Percy, and provides active people with practical advice on how to eat for better athletic performance. Go Faster Food aims to add zest to your training programme, bringing dry sports nutrition science to life with mouth-watering recipes for training and racing to help  you achieve your full potential.

With a smile on your face and a properly fuelled body you can push yourself that extra mile, faster.

Kate’s book on Amazon -> http://www.amazon.co.uk/Go-Faster-Food-Cyclists-Swimmers/dp/0091929326/ref=sr_1_1?ie=UTF8&s=books&qid=1245099404&sr=8-1


Quick Tip:

Hot weather racing… http://www.runrunlive.com/hot-weather-race-execution

The night is dark with the overcast and steady drip of rain.  He scratches his head and rubs his eyes.  A slight grin twitches at the corners of his mouth.  He leans forward and centers the microphone on his desk, presses the button, and checks the levels with a couple random niceties.

This should lance the boil of creativity for the week.

“Ok my friends,” he begins, upbeat and celebratory, voice ringing in the dark room, “You have dragged your sorry carcasses down the road, around the neighborhood and through the woods of yet another RunRunLive Podcast, episode 225 in the can…”

“Next week we have a couple of professional woman’s runners, who you may have seen on the cover of that running magazine, Roisen McGettin and Lauren Fleishman who talk about their projects, including the “Believe I Can” project for young women athletes.”


He reaches into the desk drawer and pulls out a dull metal 38 special… Hah! Just kidding! Do you guys like it when I narrate the narration?  Kind of Meta isn’t it?  That’s a trick I use with my kids when they won’t talk to me.  I just start narrating out loud.  That’s why they love me.  Because I’m crazy like that.

See, if you had your own podcast you could play around with different literary styles each week with impunity.  I don’t want to harsh your mellow, but there may or may not be only 25 episodes to go.

I’ve been getting some good workouts in.  I do something every day. The barefoot running works – my feet are so sore that I hardly notice the Plantar Fasciitis anymore.  It’s fun.  It’s like when I first started running.  Every week is a new accomplishment a new distance and I like that.  It suits me better than a never ending battle of attrition.

The weather is nice up here in New England. I rebuilt my garden over the past couple weekends to rabbit and woodchuck proof it.  The last straw was when the bastards ate my jalapenos.  What kind of monster eats a man’s jalapenos?

I have a big travel week coming up – so we’ll see if I can squeeze a show in.

I was up at New Balance this week and bought a pair of MT20 Trail Minimus.  They have finally made it to the factory outlet store in Lawrence. They feel a little tight in the toe box but I’m hoping they’ll form to my foot as I run in them.  They are designed to be used without socks and they weigh as much as a gram of helium.

I finished reading Barefoot Running by Michael Sandler on the Kindle.  It was pretty good but probably twice as long as it needed to be.  Like most instructional running books, he covers way too much ground in an effort to be comprehensive.  The useful part in this book is the detail instructions on how to make the transition to barefoot running.

I’m now reading The 365 Day Challenge by Jeff Miller.  Apparently he’s in the middle of running a marathon every day for 365 days now.  The book is a rehash of many self help topics and methods but wrapped in the simple structural thought that you can do anything if you just do a little bit every day.  I’ll see if I can get Jeff on one of the remaining shows.

When I’m running out in the woods or even when I’m just walking through a parking lot I’ll stop to pick up an empty cup or a food wrapper or a soda pop can.  I don’t have to.  It’s not my trash. But it is my world.  It’s my kids world.

And maybe that angry or forgetful person who tossed it out their window doesn’t feel like the world has any value, but I do.  That person somehow gains strength and satisfaction by not giving a crap, by acting out against something where they can, who knows.  They do their little part to feed the entropy.

As your parents and teachers told you, “If everyone threw their trash on the ground the world would be overwhelmed with trash.”  I don’t know if I’m making difference, but I’m making a point.  I’m sticking a finger in the dyke that holds at bay the entropy of the world.

When I was a kid I read “Ranger Rick” magazine and learned that the animals don’t like it when you litter in the forest.  It makes them sad.  That was 40+ years ago.  I remember that.

I’m asking you to pick up a can.  Do that for me.  Every day.  Make a small deposit in the bank account of good-litter-karma.

Use this as a metaphor for your life.

And as you are doing that – I will be right there with you – out there with you. …

I’ll be picking up trash at  Twitter, Facebook, DailyMile, YouTube, Google, Tumblr, Pinterest and since I have an iPhone now, Instagram! as cyktrussell that’s Chris yellow king tom Russell with two esses and two ells.

Call in some recycling at  206-339-7804 …Leave a message there it sends us an audio file.

I’ve been getting some great intros – so keep them coming – 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 to take you out … what? You didn’t like the smooth jazz? Cretans!  Tonight you get some Ska! I found a tune by Reel Big Fish on podsafe called Party Down


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!

Songs sampled from Podsafe:



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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