Welcome to the K-E-XP Runcast. I'm John Richards with a very special edition of the Runcast. Last year was the

first time, we had a guest host, and he did an okay job. So we invited him back to the Runcast,

my good friend and fellow runner and Ragnar member as well, we've spent a lot of time in a van together.

It's Kevin Cole. Welcome to the Runcast, Kevin. I feel like there should be fake applause in the background. John, thanks for having've spent a lot of time in a van together. It's Kevin Cole. Welcome to the

runcast. Kevin. I feel like there should be fake applause in the background. John, thanks for having me. I really appreciate the opportunity to do another runcast, to do a mix, you know, a music lover, runner. When we talk about guest hosts here, we always, you know, they got to be a runner. It has to be one of the qualifications.

I was just, the other day, I've been working on post-injury, post-COVID, and I could do a whole run cast on people recovering from injury or recovering from COVID. But I- That's a great idea, actually. I actually think I should by the end of this season, and I plan these out not way in advance so I probably will and I've really

struggled you know and I remember just well the other day I finished a four miler and I was like

okay I got four and I actually did eight this weekend which is great but I finished my four and I got

on my phone and saw Kevin Cole just finished an 11 mile run looking good longest run of the year

for me I'm trying to I'm trying to bump it out

we're five weeks out of Ragnar you know and got to get the miles up and I'm also trying

something new here so I'm doing one long run in weekend so I'm going to do 12 this weekend and I did

fart lick yesterday fart Fartlick.

Fartlick.

It seems weird to say that. Look it up.

If you don't know what Fartlick is, I had to write down what it meant. What are you doing this weekend? Doing a little fart lick. Yeah, exactly. Runners like to fart like. It happens. And then I did hills the other day. If I have the same legs as I had last year on Ragnar, it's a lot of, a lot of hills.

Yeah, yeah. Yeah. And I am learning I need to not worry so much about my time. And that's another thing I talk about on this run cast. I was talking to my wife Amy about I'm close. I've been close to dropping out. So to be honest with you, I've been close a couple of times to drop matter regner just because I haven't been able to train because it's at my energy levels and she said you know this is the time to train your mind to not be so obsessed with your time because I am you know me and I have if I don't hit these times and there's something wrong with me and why I may even do this. And I don't know.

Something about it, click this time where I just felt like that, you know, when I talk about running and not worrying about it, I don't necessarily live by that when I'm running a race. I do when I'm training, I can totally have a chill training run. But when I'm in a race or whatever, I'm running my ass off. So I'm now looking at it differently like good times. don't worry about good times with my friends, not necessarily good times at the end of the race when I look back. But I'm just going to run to run and make it part of my recovery training. And it would be good for you too. I mean, it will feel good to do that. You are listening to the Runcast. We're going to get started with all Kevin's choices. I want to remind everybody, too.

You can write us at Runcast at Kexp.org. You're going to read a couple of messages that came in. And we love to hear from you. We've also been getting photos as well on your runs. If you can just take a second, I don't want to stop your run. But if you have a break or something, you take a picture, show us where you listen to the Runcast. We love putting the visuals to your messages as well.

So send us those to Runcast to kexp. We love putting the visuals to your messages as well.

So send us those to runcast to kexp.org. And as always, to support this runcast, because I know you want to, you can always support it by donating to KXP, at kexp.org. Kevin, you're ready to go? I am. All right. So I'm going to start out with a song to get you warmed up. It also has a lot of really positive affirmations in it.

It's from Lully.

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