Episode 229 – Greg – Working, Traveling and Running

The RunRunLive Podcast Episode 229 – Greg – Working, Traveling and Running

[audio:http://www.RunRunLive.com/PodcastEpisodes/epi229.mp3|titles=Episode 229 – Greg Boncimino Traveling and Running]


Show intro by:

Janet Cramer – Realtor


RunRunLive – Podcast Intro



Hello and welcome to the Chipmunk hunting podcast where we rid our yard of this pervasive furry plague.  Yeah that’s right.  I’m chipping away at the chipmunk population around my garden.  I’m usually a live and let live kinda guy but the little bastards dug up and ate all the sunflowers I planted even after I drenched them with anti-chipmunk gunk, then they dug up all the cucumbers, then the fava beans…  They just went ahead and used that wildlife repellent stuff as a palette cleanser.

Do you know how to make a chipmunk trap?  First you get a 6 gallon plastic bucket.  Fill it up with 5-6 inches of water.  Throw in a handful of big striped sunflower seeds in the shell so they float on top.  Lean a short board against it that the rodents can use as a ramp.  The chipmunks go after the seeds, fall in, tread water for a while and then act like Leonardo DeCaprio in the final scene of Titanic. Once a day you go out and dump the bucket.  Guaranteed to eliminate 2-3 chipmunks a day.

But, as cruel as that sounds, what is even crueler, as cruel even as Cruella DeVille, is the fact that this is the RunRunLive Podcast and this is Chris your host and this is episode 229.  Today we have some advice on patching a bicycle tire for you cross trainers, an inspirational piece by Anne on conquering her triathlon daemons and a nice interview with Greg Boncimino about traveling for a living and getting your runs in.

I’m out all next week but was home this week.  I’m training the Hal Higdon Novice plan for my marathon in September.  It’s as good as any because I’m not running any speed or quality this summer as I try to heal my foot.  It’s 4 days a week. Tuesday, Wednesday, Thursday Saturday. Wednesday is a longish run and Saturday is the long run.

On top of that I’m mixing in 2-3 bike rides a week with a longer ride on Sunday.  And on top of that I’m doing 2 swims on Monday and Friday.  And on top of that I’m doing coach’s total body workout on Monday and Friday as well…And…on top of that I’m doing the 100 pushups – 200 situps – 200 squats – 200 calf raise programs everyother day.

Head spinning? It’s actually a light load because no individual workout is all that difficult and I can spread them around throughout the day.  It’s about an hour a day, which is normal load for me.  I’m feeling quite ‘look at myself in the mirror’ fit with all the cross training.

But, alas, running and racing-wise I’ve got no speed or volume and couldn’t race well even if a bear was chasing me.

I’m doing all my runs in minimalist shoes and in the woods.  I have been using the New Balance Minimus but frankly they offer no protection and my feet get really beat up on longer runs.  The Altra Instincts are a much more forgiving shoe.  They are zero drop so you’re still using the right form but they have some cushion in the forefoot that stops the bruising.

My biggest issue with barefooting is not skin abrasion.  I guess this means my feet hit the ground with very little shear force, or side-to-side sliding. My biggest issue is impact bruising.  Apparently I’m supposed to build up fat pads on the bottom of my feet for this.  I hope it happens soon.

I’m doing the shorter Tuesday and Thursday runs mostly barefoot and it still hurts. I’m picking my way along at a close-to-walking 10-12 minute mile.   My plantar fasciitis still hurts and my Achilles are quite angry at me for minimalist running as well.

Am I learning anything?  I don’t know, but I’m experiencing, and that has to be worth something.  One thing I noticed is that my right ankle is much less flexible than my left.  This is undoubtedly from me breaking that ankle 5 years ago.  It just becomes very noticeable when you are running barefoot on the pavement because my right foot hits the ground differently than my left.

I was running last night on the trails with Buddy.  I was close to the end of a four mile run and my feet were quite tender.  I was going through a tricky section with a lot of pointy gravel and I let out a yelp from the pain and turned the corner right into my other neighbor.  The question he asked was “if it hurts, why do you do it?”

Good question…

On with the show…

Audio clips in this episode:

From the Extra Mile Podcast episode 99 – theextramilepodcast.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:

Equipment Check:

Tire patching basics – http://www.runrunlive.com/tire-patch-basics

Featured Interview:

Greg Boncimino – http://www.facebook.com/seegregrun

Quick Tip:

Quick tip – Ann’s post –


That’s it you have stepped off a plane in a foreign country, strapped on your shoes and gone for an exploratory run to the end of yet another RunRunLive Podcast episode 229 in the can

Next week we have a great chat with Jeff Miller about the 365 day challenge and I’ll share how that’s been working out for me.  He’s currently running a marathon every day as his challenge and dials in to chat with me mid-run.

I’m reading a book called the “UltraMind Solution” about the relationship between nutrition, body chemistry and your brain.  It’s a lot of self righteous hyperbole but has some interesting information.  He talks about how the blood-brain barrier isn’t as impervious as we think and how the amount of bad stuff in our diets and environment is poisoning our brains.

I went for a long ride on Sunday, well not really long, like 30 miles, but I stopped at a Starbucks halfway in to drink a coffee and read a bit of this book.  (By the way, caffeine is one of the things poisoning our brains) The other interesting thing he wrote was that High Fructose Corn syrup didn’t exist until 1980 and many of the worst food problems of industrialized food are fairly recent phenomenon.

Next week we are going to challenge our senior editor Jim to edit the show together.  We’ll see how he does!  I have confidence that he will fake it til he makes it.

Here’s a post I wrote just now about that very topic…


Keep faking it folks and I will keep faking it too and I will see you out there!

Music to take you out is a song by the Burning Shapes called “Someone Elses Words” and it’s around 3 minutes and 30 seconds long so relax and think about your form.  Imagine a string that runs straight up your spine out of the top of your head pulling you upright and strong.

Think kind thoughts, Run Lightly, Take it home.

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


1 Comment

  • Greg Boncimino

    Reply Reply June 16, 2012

    Thanks for the interview. It was such a blast skyping with you. I hope the listeners weren’t bored by the stories of global running… such an adventure for me.

    BTW — Now back from Alaska, and about to board flight for Chicago.

    Best of luck on your continued recovery to full running speed!!


Leave A Response

* Denotes Required Field