Episode 3-268 – Posing with Sean Donachy

The RunRunLive 3.0 Podcast Episode 3-268 – Posing with Sean Donachy

EErie(Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi3268.mp3]
Link epi3268.mp3

Introductory Comments:

Hello and welcome to episode 3-268 of the RunRunLive podcast.  Today we are going to cover some interesting ground.  We have an interview with Sean Donachy a coach from upstate New York who follows and teaches the Pose Method of running form.

The interview is 28 ish minutes long so I’ll try to be brief.

Hey! I spent 40-60 hours of my precious time recording running stories for you and you should go buy them! Cures the blues, guaranteed! Money back if you’re not tickled to death.


In Section one I’m going to take a real-to-life job situation and talk you through it.  This is the situation of a professional who has a meeting with their boss to talk about compensation and some thoughts on the right and wrong way to do this.

My training has been fantastic.  I’ve had a great cycle. I’ve gotten a solid 22 and 24 mile long run in with a number of really strong step up runs.

In section 2 I’m going to talk you through the concept of macro-cycles and periodicity in long training campaigns.

I spent last weekend with Buddy down at my house on Cape Cod.  None of my family wanted to join me, which was good and bad.  It was a beautiful weekend and I got to do what I wanted to without having to worry about anyone else’s schedule.

It was the end of my last peak training cycle so I worked in a 24 mile long run on the rail trail.  I parked my car at the park in Harwich with a couple gallons of water and a cliff bar and ran a 6 mile out and back 4 times.   This way I could stop at my car to fill my bottle and take a bite of Cliff bar every 6 miles.

It was hot and sunny and there’s not as much shade on the Cape as I have at home.  The sandy soil and microclimate doesn’t support the big trees. There are only scrub pine and scrub oak.  I got it done.  I got to the trail late, around 9:00 and was out for 3:30, finishing up in the hot part of the day, but I’m fairly well acclimated to the heat now. And just kept my HR in or below zone 2 the whole time with some 3 minute surges every 20 minutes.

Sunday I ran a nice easy out and back from Chatham center and a couple miles out onto Chatham Light Beach.  I went really slow and stopped to take pictures and such for another 6 miles and that gave me 57 miles for the week.  That is a lot of miles for me and the most I’ve done since I got injured 2 years ago.  I felt good to get that volume in and I’m tired but not injured and recovering quickly.  I feel like a real runner again!

I know you might think it’s a bit boring on the rail trail running back and forth for 3 ½ hours but it was Saturday, so there were lots of tourists out there.  I particularly like the female tourists who did not bring any suitable cycling clothes and treated me to lots of cleavage to inspire my jogging.

Towards the end of my 3rd out and back – so it would have been coming up on 18 miles – I caught up to a woman on bike and passed her on a slight hill.  Remember, I’m running zone-2 slow and I felt bad passing someone on a bicycle so I said “There’s a little hill here.” To commiserate when I passed.

From behind me she was chagrined and said “Old bike!”

So I turned, pointed down and rejoined, “Old legs!”

I also passed a family of swans with the white mom and dad and four or five big brown teenagers.  Swans are big birds when you see them up close.

I also got to listen through a stack of podcasts.

There are a couple new one’s I’ve found that are interesting.  There’s a Ultra-Running podcast called the Rich Roll podcast that is interesting.  One of his latest interviews was with John Joseph who is a vegan, Ironman, punk-rocker, Hari-Krishna monk that was interesting.  Another episode about crewing at Badwater for Dean Karnazes was good too.  But be warned that they are very long – sometimes over 2 hours.

Another interesting podcast I’ve been working my way through is called “Welcome to Nightvale”.  It’s a theatre of the absurd production that is hard to describe but morphs public radio with science fiction and absurdist comedy.  It’s like a warped version of “Prairie Home Companion”.

Therefore – in honor of Nightvale I’m going to give you my garden report in fan-fiction format as an homage.

The zucchinis have disappeared from the garden.  Whether it is due to the end blossom rot or scavengers sneaking them through a rip in the space time continuum to an alternate universe is not know at this point in time.

We have harvested two or three tomatoes which surprises us because they were previously being eaten by an unknown creature of dark intent.  Our suspicion is that this creature was trapped and eliminated by the overly aggressive Hops vine that has been churlishly throwing a web of spiny trip wires about in an attempt to waylay unsuspecting agriculturalists.

The beans that we harvested, much to everyone’s disappointment, do not appear to be magic.

Even the purple ones.

On with the show.

Section one:

Thoughts on Asking for a Raise — http://www.runrunlive.com/thoughts-on-asking-for-a-raise

Featured Interview:

Sean Donachy (pronounced Don-Ah-Kai)

Hi Chris:

Just wanted to send over a couple of pictures you could potentially use for the podcast. The one is my partner Julie and me with Dr. Romanov at our training. Also, our email for Run Erie is info@runerie.com. We are still working on getting the website up and running. Hope you are doing well. Thanks again.

Sean Donachy

Section two:

Periodicity, waves, volume and quality in marathon training – http://www.runrunlive.com/how-to-use-waves-in-your-training


Good night kind princes and princesses, parting with episode 3-268 is such sweet sorrow, yeah?

Everyone send good vibes out to our friend Eric who is running Leadville again.  I don’t understand it, but good luck.  Also to Steve Speirs of the 100 pushups fame who is doing it as well.  Enjoy running in the desert at altitude for 30 hours guys!

I have got my plans all set for the Eire marathon in Pennsylvania in September, the Denver Rock ‘n’ Roll in October and the Ft Myers marathon in November.

I’ve got a decision to make on Boston.  I can either pay the $350 bucks and take the ‘you didn’t finish’ bib or roll the dice and hope I BQ at Pocatello on August 31st.  The two registration periods don’t overlap.  I’m leaning towards rolling the dice. What’s life without a little risk?  And I feel really fit.

I’m in my taper for Pocatello and have been doing hill work this week.  I invented a new workout for the Pocatello Marathon.  It’s a version of an ‘Up-n-Over’.  There’s a hill next to my office that is .4 Mi up on one side and .6 up on the other side, maybe 300 ft of gain.  Instead of pushing it on the ups, I do the same workout and push it on the downs, recovering on the ups.

This is a solid leg workout.  I’m in the low 6 min mile range on the downs.  On the ups I’m moving pretty slow but still focused on form and getting the leg workout.  I did 8 of these yesterday.

My weight isn’t perfect but I’m managing to keep it down in the low 180’s even with travel.

I put the Audio version of my second book of running stories up on my website.  Go to RunRunLive and click on the Audio Books tab and you can buy it.  It’s 60 stories worth of some really good stuff.  I think you’ll like it.  And plus, I know where you live, and I’m I could probably catch you.

That’s it for me.  I have to go take the dog for a run and have some dinner.



Outro Bumper

Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s.

My Website is http://www.runrunlive.com and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about.

Other than that, thank you for your attention, do epic stuff and let me know if I can help.


Happy Song – Super Hero – http://en.wikipedia.org/wiki/My_Superhero

 Links for this show



Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament


On Amazon


On Kindle


On Audio (Read by the author)


The Mid-Packer’s Guide to the Galaxy


On Kindle


Standard Links:














Cyktrussell At gmail and twitter and facebook and youtube


Dial in number for RunRunLive is – 206-339-7804 (to leave an audio message for the show)



Chris Russell lives 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.


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1 Comment

  • Rob Benefiel

    Reply Reply November 16, 2013

    Long time listener. First time writer. 🙂

    Great podcast. I listened to this one today while wandering through the woods. I used the same approach as you discussed in the closing of the pay raise section – love working here but I may have to consider some of these nice offers. Worked quite well for me. It definitely works if you can show your worth to the company AND show what others are offering for your services.

    Keep up the good work!

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