Intro by Shawn and Jason of Trilogy Running. www.trilogyrunning.com
Chris welcome from Car –
For’em Contest
Joe Bears with the Planet of the Apes Parody.
Chris (C1) Joe(C2)
Note the majority of C2: lines are directly from the “Planet of the Apes”
Planet of the apes’ music
Announcer – Reading from the Sacred Scrolls “Beware the beast man, for he is the Devil’s pawn. Alone among God’s primates, he kills for sport, for lust, for greed. Yea, he will murder his brother to possess his brother’s land. Let him not breed in great numbers, for he will make a desert of his home and yours. Shun him; drive him back into his jungle lair, for he is the harbinger of death.”
Planet of the apes’ music
Scene opens two astronauts running down the beach…
C1: Hey Joe, this is a pretty nice planet we’re exploring…I mean except for the death valley-like deserts and the fact that we crashed our ship in a salt lake…It’s actually kinda nice, huh?
C2: It’s a mad house! A mad house!
C1:Well, I guess so, but this beach is nice that we’re running on, reminds me of Cape Cod. You know we astronauts have to stay in shape. Do you miss earth as much as I do? I mean is there someone waiting for you there?
C2: Imagine me needing someone. Back on Earth I never did. Oh, there were women. Lots of women. Lots of love-making but no love. You see, that was the kind of world we’d made. So I left, because there was no one to hold me there.
C1: Right… Hey, watch out for that piece of driftwood!
C2: Grunting and falling sounds
C1: Nice tumble, Joe. Let me help you up…
C2: Take your stinking paws off me, you damned dirty ape!
C1: OK – take it easy…lighten up…let’s keep going down this beach until we find something…I love running on the beach…Are you ok with that?
C2: I’m a seeker too. But my dreams aren’t like yours. I can’t help thinking that somewhere in the universe there has to be something better than man. Has to be.
C1: Hey – check that out. What is that? Is that the Statue of Liberty sticking out of the sand.
C2: Oh my God… I’m back. I’m home. All the time it was… we finally really did it. [screaming] YOU MANIACS! YOU BLEW IT UP! OH, DAMN YOU! GODDAMN YOU ALL TO HELL!
C1: Man you have to get your meds under control…you’re freaking me out…I’m not running with you any more unless you can stop acting so simian.
Equipment Check
@LIRunner with the review of Gracie’s sports bra – www.graciesgearandtraining.com/
Featured Interview with Vibram
Quick Tip:
Hill Training…
Mimi – @onesweeterlife
This is an interesting question because there are a couple questions here. How to run hills is one and how to train hills is another.
There’s two basic situations. There’s up hill and there’s downhill, right?
How to run on hills is to not be afraid of them first of all. I see beginners make two critical mistakes. They change into a hill-death shuffle for uphills and brake too much on the downhills.
You watch beginners and they will shift into a slower pace as they approach the hill. It’s a lack of confidence. You don’t want to do that. You want to train yourself to maintain your normal running pace up the hill. Your effort and heart rate will go up, but that’s ok. Run through the top of the hill and then settle into your normal stride and wait for your heart rate to come down.
Downhills are a great opportunity to pick up speed without any extra effort. Many beginners fight the hill and brake. That’s a waste of speed and energy. Relax, loosen up, lengthen out your stride and let the hill pull you. Don’t fight it.
Running is such a specific sport that you have to look at the race you’re training for to see how much hill work to do. For example, if you’re training for the Bay State Marathon, which is very flat, you don’t have to do any hill training or can sneak in a couple sessions of hills at the end for fine tuning at most.
On the other hand if you are training for a race with hills you should work some hills into your training.
There are three basic hill workouts that I have found effective in building confidence on the hills.
The first is simply just to run a hilly course and practice your form on those hills.
The second is to longer tempo hills that are good for longer races with bigger/longer hills.
The third is hill charges and is good for leg strength and aerobic strength.
For Tempo hills you want to find a hill that is close to 800 meters long and is fairly shallow maybe 5-6%. Break the hill into thirds. Enter the first third at your regular running pace. When you get to the second third drop into a tempo effort, (a 7-8 on a 1-10 scale), when you get to the last third try to pick up the pace and leave it all out there. Finish as hard as you can. Work up to 5 reps. Rest in between until your heart rate comes down. You can also do these downhill for downhill races like Boston.
For Hill charges find a shorter steeper hill, 100-200 meters long with a 12-15% grade. Basically approach it the same as the tempo hill – finishing with a max effort . These should really hurt.
Work a hill workout into your program once a week and you’ll have a significant tactical advantage over your competition. When you approach the hills you will now smile and accelerate as everyone else fades. Like everything else there is no great secret to running hills well – you just have to have the confidence and practice gives you that confidence.
Outro
It’s ironic that on this same Saturday last year I was running the Mt. Washington Road Race, 7.6 miles, 18% grade the whole way. It was a blast. Good luck and congratulations to all my friends running Mt. Washington today. I know Goon Squad Member Sarah the Mountain Goat will be there.
It’s been raining like crazy for the last few weeks. It looks like I might get a break in the weather today and get a long bike ride in. I’ve only got a month to train for the Wilderness 101 ultra-mtn bike race.
Next week we are going to interview Sarah Stanley – one of the interesting people from our community. She’s an ultra runner and interesting person with some interesting thoughts on doing something with your life and giving back and other stuff – quite a talker so that will be good for me.
Shout out to @IronBrandon from Brandon’s marathon podcast who sent me some content that I’ll get into the next show. As always if you have a charity, a blog or some other thing that you want to call attention to you can do the voice over for the show beginning – the script is on the front page of my website – just read it into an audio or leave it as a message on my dial in number.
If any of you want to find me:
The website is www.runrunlive.com and a big thanks to Andy Lines for helping me fix my forums.
I’m @cyktrussell on twitter and now you can find me as cyktrussell on Facebook as well. I added some videos this week of Buddy the Wonder Dog and I trail running and Anthony and I mountain biking.
It’s summer time and the living is frenetic! (Shawn – that means crazy-busy). Things are still weird with the economy and work and the world – but all we can’t change yesterday. All we’ve got to work with is today. So let’s make it a good one and one we can be proud of.
And I, my friends will see you out there.
For your music today I’m going to mellow you out a bit – if you’re running don’t fall into a trance and run off a cliff…This is Dub Pra Jah by Profetas de Zion…