Hello and welcome to another edition of the K-E-X-B Runcast, your friend on your runs. I am your friend on your runs. I hope so anyway. My name is John Richards. I host the morning show on K-E-X-B. I run. I've been running most of my life to help both my mental and my physical health and to deal with grief and other things along the road. I'm sure a lot of you can relate. And I'm glad you have this runcast. Tell everyone you know about it.

You could always reach out to us.

Run. and to deal with grief and other things along the road. I'm sure a lot of you can relate.

And I'm glad you have this runcast. Tell everyone you know about it. You can always reach out to

us, runcast to kexp.org. Kim did that from a previous runcast. She had written to us and said,

I had one of the hardest runs in a very long time. I had to say goodbye to my forever running

partner two weeks ago. My dog Muddy, Buddy was a born runner,

lab pointer mix. She was happiest when I ran with her at least twice a week. I was not born a

runner and I didn't start running regularly until I rescued Muddy over 10 years ago. And while

grieving my loss, I realized that I also need to run for myself. My mental health, I've been avoiding

it until the day what I just couldn't any longer. I cried for a good part of my run, feeling a bit naked and lost without a dog leash in my hand or the jingle of a dog collar setting the pace. Today the runcast helped. I knew that somewhere someone was listening and having a hard run too. You are not alone really held true today. That was from Kim. Well, we got an update from Kim as we start this runcast and a very nice pitcher as well. You can always send us your running partner dog pitchers. We definitely are okay with that. Meet Appa. We're slowly learning how to be running partners. I'm teaching her how to not lunge at squirrels on a leash. The struggle is real and she's already taught me that laying on the floor in the sun after a long run is actually pretty great. New season, new running partner, and ever appreciative of the run cast. I love that, Kim. You learn to run with your buddy, you learn to run without, and you learn to run with a new buddy. I feel like there's a lot of life lessons in that message.

So let's get started. Pokey LaFarge right here, and this one is called Run, Run, Run. Oh, yes, you got to run, run, run. Don't stop it till you get there, son. Oh, you know you got to run, run, run. Don't stop it until you get there, get there. Over land, over sea, down in the valley through the tree, up high on the mountain top,

I got to keep moving, I can't start, cause I'm seeking my reward.

Waiting won't bring what I'm searching for, so I'm going to keep working on the building, and I won't bring what I'm searching for So I'm gonna keep working on the building

And I won't pull my hammer down

Oh yes you got to run, wrong, wrong, won

Don't stop it till you get there, son

Oh!

You know you got the wrong, wrong, run,

Don't stop it till you get there, get there. We know not the hour, mm-hmm, we know not the day Mm-hmm

Don't matter if the sunshine and it's rain

Don't matter if it's pleasure if it's pain

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