The Flourishing Experiment

Carey Pinkowski, Race Director of the Bank of America Chicago Marathon, shares with us how the race has grown over the 26 years he has been race director and discusses the course. This year 45,000 runners from over 130 countries, including all 50 U.S. states, will help celebrate the marathon's 38th anniversary. The field is comprised of 55% male runners and 45% female runners. Since 2002, $135 million has been raised for charities, including $17.7 million from last year.

Pulling off a marathon that goes through 29 neighborhoods of Chicago requires a near-Herculean effort, utilizing more than 12,000 volunteers, a stellar corp of medical professionals led by Dr. George Chiampas at 22 aide stations, coordination with local police, the Chicago Transit Authority, Mayor Rahm Emmanual’s office, the park district, sponsors such as Bank of America, Abbott Labs and Nike, and of course the residents of Chicago. The city of Chicago and its residents open their arms wide to support and welcome the runners to their city.

Carey discusses the course which starts at Grant Park, goes through the loop, also known as the central business district (be on the lookout and for the smell of Garret’s popcorn, a Chicago tradition), and then heads up through River North, an up-and-coming area with many restaurants.

Up next is the Lincoln Park Zoo area which is a great area for spectators, then on to Lake View. The course then takes you back through Lincoln Park with DePaul being at the heart of Lincoln Park. Next you head back to River North, through the Merchandise Mart, cross the river and start down to Adams which is a big spectator area nearing the halfway point. Runners cross the Chicago River five times during the marathon.

The latter part of the marathon takes runners past the United Center (where the Blackhawks and Bulls play), Malcom X College, Greek Town (that’s where our friend Dean Karnazes likes to hang out), Little Italy, Pilsen (Chicago’s largest Hispanic neighborhood), Chinatown at the 20 mile point, then on to the area where the Chicago White Sox (also known as “Carey’s team”) play, the UIC Campus (where A LOT of students cheer on the runners), back up Michigan Avenue and the south loop area.

The course ends with a hill up Roosevelt Road (the only hill and they save it for the end, but runners are fortunate as previously there were TWO hills at the end) to the finish line at Grant Park.

The Chicago Marathon is a great course for first time marathoners as it’s very walkable to and from the finish lines from many downtown hotels. Friends and family can easily get to 8-9 cheers zones through riding the CTA (Chicago Transit Authority). Over 1.6 million fans are on the course cheering on the runners.

Carey asks that runners read the participant guide, listen to announcements and look for the flags on the course, and check out the website. He recommends that first time marathoners be conservative with their pace, trust their training, and stay within their pace. Aspects of the race are currently being finalized but it sounds like there will be even more entertainment on the course in 2015.


Our Runner of the Week, Dr. Kate Weymouth, MD, a psychiatrist, shares how she has had an "on again/off again" relationship with running, and it's currently ON! (Yay!) Kate discusses studies from the University of Texas (UT) and others proving how exercise can be as effective as anti-depressants for many people or in concert with medication for others. In fact, at UT, they’re doing work with PTSD patients and exercise and seeing great results.

There are numerous studies showing that people are more focused after they run. For students, a great way to “study” on the run is to run the same course as usual and create memory maps.

If you’re looking for new ideas or ways to solve challenges, set the intention at the beginning of the run, go a different course, and at the end of the run, see if any insights have come to you. Studies such as the Eureka Factor show the power of exercise.

Kate was our Runner of the Week after donating the most in a month to Team Kari and Serena Run NYC and Chicago for Action for Healthy Kids. You too can have the chance to be Runner of the Month by clicking HERE ( and donating. Action for Healthy Kids provides school grants to expand school breakfast and lunch programs and provide fitness equipment.

Serena Marie, RD, answers a listener’s question about what Serena’s take is on fruitarianism. While Serena applauds Jayne (the listener) for changing her diet, she recommends a more balanced diet that comprises fat, carbohydrates, and protein. Key nutrients that are not being met in a fruitarianism diet include iron, calcium, vitamin D, B12, essential fatty acids and others. There are many women endurance athletes who have iron deficiency and have a challenging time with menstruating.

Serena recommends consuming Omega 3s instead of Omega 6s as Omega 6s are very pro inflammatory. Good sources of Omega 3s are walnuts and macadamia nuts. If Jayne would like to have a more balanced diet, Serena suggests eating beans and nuts, since those are “allowed food” for fruitarianism. The most dense source of iron is humanely raised meat.

If you would like to create your own running lifestyle, head over to (hyperlink), and discover the 11 strategies to live a life of wellness through the gift of running.

Serena and I have completely gone “Cray Cray” and graciously accepted Gore’s invitation to run the Gore-Tex Philadelphia Marathon on November 22nd. This will be Serena's and my third marathon in six weeks and will also be an opportunity to run the Philadelphia Marathon again. Both of us ran in 2013 and had a rough day and are looking forward to creating better memories this year. Are you running Philly? Please let us know! A meet up is being planned!


Carey Pinkowski:
Facebook: /ChicagoMarathon
Twitter: @ChiMarathon

Kate Weymouth:

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: carey-pinkowski-08-27-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Training for Chicago and NYC Marathons, discussion about the Marine Corp Marathon and Action for Healthy Kids with Runner of the Week, Tom Kreider, and Serena and I talk about marathon training and what is the ideal choice when eating bread is what is in store for today.  If you want to make sure you don’t miss a single update from The Running Lifestyle Show, please head over to and find out the 11 Strategies to Create a Running Lifestyle.

Jeff calms me down when I am freaking out “on air” about running a 20 mile run, having pain in my right hip, updating The Running Lifestyle website and trying to balance family and work while training for two marathons.  Jeff shares how you can never go too slow in a long run. In fact, you can even walk the whole way which enables you to keep up your endurance going in to a race.  The longer you run, the more time there is for aches and pains to appear, so Jeff recommends running for as little as 10-15 seconds and then walking 30 seconds.

Tips Jeff shares to battle the heat is to run in the dark (safety first), and dumping cold water over your head every 20 minutes. Some of Jeff’s running groups stat their long runs from 2-3:00 AM to avoid the sun. Wow!

We discuss how the ElliptiGo is an amazing piece of machinery that allows someone to train with out the impact. Turns out that I went out too hard on the Go in the beginning with one hour rides including hills.  Ideally, when starting out with the Go, its recommended to start with 15-30 minute gentle rides.  Jeff has recommended that I replace one of my easy 30 minute Tuesday/Thursday runs with an easy 30 minute ElliptiGo session. Yay! I LOVE the Go so that was magic to my ears.  The ElliptiGo is a fantastic tool for hip strengthening.

Speaking of magic, we discussed how to determine what a Magic Mile is.

The Magic Mile gives you an indication of your race pace.  To determine a Magic Mile, run a mile, then multiply it by 1.30 because people generally slow down by 30% when running a marathon.  When running a long run, because you can never go too slow, add two minutes to race pace.  I ran a 10:30 Magic Mile recently, so that means I would run a 13:39 marathon race pace, which means when I go out for a long run now, I should run it around a 15:30 race pace.  As time goes on, and it cools down, it will be interesting to see how my time is affected.

Jeff has helped over 10,000 runners and receiving videotaping of people running just doesn’t give enough information. Many people attend his running schools and seminars across the world to work on their form.  Jeff recommended I go back to my physical therapist who knows my body best to see “what is going” with the pain in my right hip.

Serena and I are going to have our virtual race where people can run 2.62 miles by November 1st (the day of the NYC Marathon), and receive a special certificate.  The cost of the virtual race is $26.20 and all of the money raised will go to Team Kari and Serena Run NYC and Chicago.  Friendly reminder, Jeff has the Jeff Galloway 13.1 on December 13, 2015 in Atlanta.  There is a chance I may be going down there to join in on the fun.

We then transition over to our Runner of the Week, Tom Kreider. You may recognize Tom as he has been on the show before.  The person who donates the most money to Team Kari and Serena in a month, comes back on the show to share their running story.  Tom is running the Marine Corp Marathon in October, which is his second marathon (Disney World was his first and he had a great time) and is really looking forward to it.

Tom surprises Serena and me and challenges you, the listener of the Running Lifestyle Show, to donate to Action for Healthy Kids by Saturday, August 22nd. If you donate (and the kids and us really hope you do because they need healthy food and fitness equipment in their schools), Tom will match up to $300.  If you are going to donate, can you PLEASE donate now?  HERE is the link. Just click and donate. The kids and Serena and I thank you. :-)

Friendly reminder, we’re having a raffle on Sunday, September 26th where for every $25 you donate, you receive a raffle ticket. What’s included in the raffle are Jeff Galloway books and times, Sleep Soundly Every Night, Feel Fantastic Every Day books from Dr. Robert Rosenberg, Oofos footwear, BANDIwear products, and much more!

Serena can’t help herself but to share her love and knowledge of all things food.  We discuss how our training is coming along and Serena answers a question from our private Facebook Group about what type of bread to eat is best. Serena recommends sprouted bread as it has a lower gliadin count.   Gliadin increases appetites, so a lower gliadin count is ideal.  Serena eats spelt bread on occasion as it is sprouted and had a lower gliadin count.

Have an awesome week and we’ll “see you” next week with the Race Director of the Chicago Marathon, Carey Pinkowski.

Jeff Galloway:
Facebook: /jeffgallowayfan
Twitter: @JeffGalloway


Tom Kreider:
Tom Kreider
Facebook: /tom.kreider
Twitter: @TomKreider
Instagram: tomkreider


Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: jeff-galloway-08-20-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

Meb is BACK, BACK AGAIN, to continue sharing his inspiring, goose bump provoking, tears in your eyes, story of working hard to achieve your dreams. If you haven’t heard the first part of the conversation, please go back and download Episode #85 so all of this make sense. During the second part of the conversation, we discuss:

  • The clothing Meb wears while on the ElliptiGo and traveling (hint, you can see tan lines from his CEP compression socks)
  • Designing his own shoes, the Go Run Strada and Go Meb 3 with Skechers
  • Where Meb has been this summer
  • What to say to him when you see him
  • Why he ran Boston in 2014 instead of the Los Angeles Marathon
  • How he was cheering on the runners in 2013 in Boston right before the bombs went off
  • How running Boston is like graduation day
  • Why he made a personal commitment to go for the win in Boston 2014
  • The rundown of the Boston Marathon and how he ran it (goose bump and crying alert!)
  • How he became the first American runner in 31 years to win Boston and what an honor it was for him to lead 36,000 runners on that beautiful, historic day
  • His faith in God and what God’s plan is for him to do
  • What and why it was one of his favorite running experience ever, which was held the Friday before the Boston Marathon at Old Soul’s Church on Boylston Street
  • The products including Krave, Ucan, Epson, CEP, Power Bar and ElliptiGo that help keep him strong and winning
  • His future plans including a fall marathon, running the Olympic trials on February 13, 2016 which will hopefully stamp his ticket to Rio
  • How running helps you be a better human being
  • What Meb’s advice is for running the rest of your life

Meb’s latest book is Meb for Mortals and was our Book of the Month for June. Our Book of the Month for August is The Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod.

You can find out the 11 Strategies of Living the Running Lifestyle by heading over to

The Runner of the Week Segment is sponsored by Sport Suds. Having linger odor in your clothes? Or perhaps concerned about having phosphates, dyes, and bleach in your detergent. Sport Suds has none of that head over to and use the code “RUNLIFE” when you check out to receive 15% off.

Anna Vocino shares:

  • When her co host, Vinnie Tortorich, is mean
  • How Anna is the anti Meb
  • Why she is on the podcast
  • Being the voice of ABC TGIT
  • What time of day she does the best running
  • What two things have really helped Anna with her running
  • What thriving elderly people do
  • What she does in the morning to get her day started
  • How often she runs
  • The funny name of her running club
  • How she is an evangelical of the early risers
  • How running is communion with other people
  • Her experience of running a 10K Mud Run
  • What type of run is next on her list of goals
  • What happens when she gets lazy with strength training
  • Why she loves the app, The 12 Minute Athlete
  • Check out Dr. Jordan Metzl, Running Strong & Iron Strength
  • Check out Balanced Athlete with Johnny Gillespie for strengthening
  • How she gets motivated and why she signed up for the 10K Mud Run
  • Why the 10K was so much fun
  • How she calms down when her anxiety wants to take over
  • Anxiety is access energy and how running can help with anxiety
  • What is Hula Hoops with Anna
  • What is her favorite shape and why she is obsessed with it
  • How she picked her new car
  • Find her at and on Periscope at Anna Vocino

Are you ready for Serena Marie, RD, to knock your socks off? Because she probably is going to. Serena talks all things electrolytes including:

  • What Serena gives a shout out to
  • How the body is great at self regulating electrolytes
  • What electrolytes do
  • How sodium regulates the total amount of water in the body and maintains the proper function of the nervous, muscular, and other systems.
  • How potassium is responsible for regulating heartbeat and muscle function and is important in neuron function.
  • Why extreme high or low potassium levels can cause irregular heartbeat, which can be fatal.
  • How chloride helps maintain a normal balance of body fluids.
  • Which electrolytes (hint Sodium, chloride and potassium) are lost through sweating
  • You can find potassium is in fish, yogurt, beans, fruits and vegetables
  • Vasopressin & aldosterone (hormones) will make it so if there is too little sodium, the kidneys will excrete less in the urine and sweat
  • If there is too little water, the kidneys will excrete more sodium to maintain the electrochemical gradient
  • Too much sodium means the body will excretes excess sodium through urine and sweat
  • Excess electrolyte consumption will just contribute to additional excretion of sodium through urine and sweat
  • Over 10,000 mg of sodium is stored in the body and why that is great for us
  • Exceptions in regards to taking in electrolytes is for people with markedly elevated hyper/hypothyroidism and/or a salt restricted diet
  • PubMed is like a Google for scientific, controlled studies
  • What the salt on your body at the end of a run means
  • Why people don’t feel great during hot runs
  • Importance of eating a diet rich in micronutrients, so you don’t need to take in additional electrolytes
  • What type of salt to take in (hint pink Himalayan)
  • Hydrate to thirst - avoid being thirsty
  • What to do all week long to be setting up your long run for success
  • Eat water & micronutrient dense fruits and vegetables to avoid thirst and optimize hydration


Information gleaned for this episode were taken from the following studies

Study of 14 amateur marathoners (male): sodium concentration maintained

Higher temps impair performance r/t exercise induced hyperthermia

Drink to Fluid to Thirst,


Serena and I discuss how our training is coming along and then I give a sneak peak at the raw conversation Jeff Galloway and I have on next week’s episode. Serena has been using Honey Stingers and Nutiva Organic Coconut Mana. I have been eating Hickory Smoke Strong and Kind Bars along with Energy Bits. If you want to try Energy Bits, you can receive 25% off when you use promo code RUNLIFE at checkout.

Serena and I are running the NYC and Chicago Marathons to raise $8000 for Action for Healthy Kids. Action for Healthy Kids expands school breakfast and lunch programs with healthy food. They also help bring back fitness in to the schools. What to help out the kids. Please head over HERE.

Enjoyed this episode? Please hit subscribe, share it with your friends, running group, whoever you think my enjoy some positive energy with a lot of laughter in their lives. :-) Run on my friends.


Meb Keflezighi:
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb

Anna Vocino:
Facebook: /anna.vocino
Twitter: @AnnaVocino

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: meb-8-13-2015.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT

MEB. IS. HERE!!!!!!!!  Meb is one of the nicest, most inspiring guys you will ever meet. Everything that’s said about his being such a sweetie is TRUE!!!!! Meb will make you be even more proud to be American (that is if you are an American) and to work even harder to achieve your running, health, and life goals. If you want to learn the "11 Strategies to Live the Running Lifestyle" (many of which Meb discusses during the interview), head over to Meb and I discuss (boy do I like saying that!!!!!) the following:

  • The VERY hard road he and his family took to come to the United States
  • The not-great childhood memories he has and how he has used those memories to help him work hard for years and years to create a long, phenomenal running career
  • You can learn more about his tough childhood in Run to Overcome
  • What his second book, Meb for Mortals, discusses and how you can apply it to your own life and running journey
  • How sports grew his self esteem and helped him make friends
  • What you need to do to execute the best plan
  • The highs and lows he has been through as a runner
  • What he did with his wife when his friend Ryan Shea had died and his injury made it so he could barely stand up
  • His favorite indulgence for his sweet tooth and how he watches his weight to be able to perform at peak performance
  • What he believes is the key to success
  • What he did after not qualifying for the 2008 Olympics in Beijing
  • Why Meb attributes his success to hard work and mindset
  • Why it’s sweeter to come back and win after you’ve been injured
  • One of his most memorable NYC Marathon finishes
  • A snapshot of the NYC Marathon course and what to look forward to if you get to run it
  • What the MEB Foundation is and stands for
  • The perks of running with Meb for the Meb Foundation in NYC and Boston
  • The importance of being mentally and physically healthy
  • When his next marathon is
  • What his future plans are
  • How a product named ElliptiGo , which was thankfully created in 2012, has extended his career
  • Why the ElliptiGo is so much fun, how he uses it, and what it allows him able to enjoy
  • When he puts the hammer down on the ElliptiGo

Next week, Meb and I (it is such an honor to say that) discuss more in depth about his training on the ElliptiGo, when and how he uses CEP compression socks, how he develops his own shoes with the designers from Sketchers, an in-depth discussion of his win at the 2014 Boston Marathon and how he did it, one of his favorite running community memories, if he is going to run a fall marathon, his plans for the Olympic trials and then hopefully the 2016 Summer Olympics in Rio, how to support other runners, and what are the keys to success for runners (and really anyone for that matter).

Our runner of the week is Chris Brogan, a business owner who uses running as a way to challenge himself and lead a healthier lifestyle. Chris specifically discusses:

  • Being a Runner at 300+ pounds
  • The surprising challenge he incurred at his one and only marathon and how he overcame it
  • Why he has cut his mileage back
  • What he enjoys about Spartan Races
  • How helps him keep track of affirmations and the training that goes along with reaching his goals
  • Mark Rippitoe and strength training for runners
  • How Mark trains on the road
  • Why he isn’t doing anything into the ground anymore
  • Why you "have to play to win"
  • Why to commit
  • How he is going for a six pack instead of a keg

Our Go-to Real Food Dietitian, Serena Marie, RD, dives in deep about why to eat a nutrient-dense diet and specifically addresses:

  • Why to choose a nutrient-dense diet instead of a fat adapted diet
  • The simple carbs Serena recommends for performance such as raw honey, rice cakes and raisins
  • Why use fat for fuel
  • Why males and women with conditions such as PCOS can do well on a high-fat diet
  • How to train for a high-fat diet 7-10 days before a race
  • Why less than 100 g of carbs can wreak havoc on the body
  • What are great sources of fat and sugar for a race which includes Coconut Manna placed in small plastic bags, honey stingers (caffeinated gel, not wafers), Jason’s nut butters, plantains in palm oil, honey roasted nuts (this has worked for me in the past), and sushi rice with bacon or coconut oil with honey
  • Why Serena recommends Strong & Kind bars over Kind bars (we especially like the Thai Sweet Chili Flavor)
  • How to read a nutrition label on fuel bars
  • If you do better with liquids, have home made bone broth with coconut water and honey
  • Why we’re big fans of ENERGYbits, how it helps prevent sugar lows, the nitric oxide in the bits which helps with fatigue, and how to use the before, during and after the run
  • A Plan B to ENERGYbits, which doesn’t have nitric oxide to help prevent fatigue is Great Lakes Collagen

You can check out Serena's blog post about today's episode HERE.

As requested, Serena and I discuss how our training for the Chicago and NYC Marathons is coming along. We have a special “promotion” going this week to encourage you to help Action for Healthy Kids feed more kids with healthy school breakfast and lunch programs and provide fitness equipment. It’s DUMP YOUR CHANGE CUP WEEK!!!! Simply go to your local bank, get a picture of you dumping your coins and collecting your cash, then please visit:

and donate your cash. Our goal is to raise $250 by next week. I know we can do it!  Email us a picture at and we’ll post it on our Facebook page and blog. Every penny counts. The kids and us thank you in advance.

Products Discussed in depth:
ENERGYbits input "RUNLIFE" to receive a 25% discount on all products at checkout
Honey Stingers
Strong & Kind Bars, Sweet Chili Flavor
Strong Bars, Madagascar Vanilla
Great Lakes Collagen


Meb Keflezighi:
Facebook: /MarathonMeb
Twitter: @runmeb
Instagram: @runmeb

Chris Brogan:
Chris Brogan_Profile 2014_Please Credit Raul Colon
Business: Owner Media Group
Twitter: @chrisbrogan

Serena Marie, RD:
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD

Direct download: meb-8-6-2015-01.mp3
Category:Sports and Recreation -- posted at: 4:00am EDT