The RunRunLive 4.0 Podcast Episode 4-465 – Murray – Modern Meditation  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4465.mp3] Link   Zero Prostate Cancer 2021 Boston - MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Chris’ other show à Intro: Hello my friends and welcome to episode 4-465 of the RunRunLive Podcast.  Today we talk with Murray about a bunch of stuff.  He’s written a new book on modern meditations, which impresses me as one of those great books to help you with your morning practices.  This weekend is the Chicago Marathon and Monday is the Boston Marathon.   There are a bunch of people who are running both.  Which is probably a once in a lifetime opportunity.  This being the big collection of races that were postponed from the spring into the fall by Covid. It looks like Chicago is going to be a little warm.  Remember the old rule of thumb says you should run 5 seconds per mile slower for every five degrees over 70.  Like most old rules of thumb this probably more anecdotal than scientific advice. I will be running, well kinda running, my Boston virtual Sunday.  I’m going to Run-walk it using the Galloway method and an 30-30 cadence.  Meaning 30 seconds of running, and 30 seconds of walking.  The knee seems to be responding well.  Hopefully I don’t hurt it with this escapade. If it still feels good I can start ramping my training back up, but one thing at a time. In section one I’ll share what I’ve learned using run-walk to work through my injured knee.  In section two I’m going to dust off an old piece about how to successfully implement change in your life. … It’s still pretty warm up here in New England.   The temps are only going down into the 50’s at night and it’s still raining a lot.  Which means My garden is still kicking along with some odds and ends.  I’ve got one last Swiss Chard that is providing some salad.  Some robust Parsley as well.  A couple green tomatoes – we’ll see if they ripen up before the frost.   I’ve got lots of mint and I’ve been thinking about drying it out for winter use.  I’ve got some Brussel sprouts, but the cabbage worms are in them badly – so I’m not sure if I’ll ever get anything out of them.  My Zinnias are going strong, so is the second crop of raspberries.  I cut the sunflowers and was attempting to dry them in a box but they got all moldy and had to be recycled.  I ended up eating all the apples off the tree.  There were a lot. I was eating like 6 a day.  I did make a pie and a crisp as well.  Towards the end I was sharing them with yellow jackets. These are the local angry bees.  I never realized this but they actually eat into the ripe apples on the tree.  They dig little channels in them.  And finally – Ollie Wollie the Killer Collie graduated from K9 training with his certificate in basic dog stuff.  Which was great.  Yvonne was able to join me for every session so we got a consistency of training.  He’s not perfect, but he’s 87% better.  I can have him on the leash and he behaves.  He waits patiently for the release command before going through the door.  He has his own mat that is his ‘place’ that we can put him on and he’ll stay on it. And I’ve been run-walking with him on leash and he’s pretty good with that.  He really likes to pull though so it’s a constant battle.  It just goes to show you.  Even old dogs can learn new tricks. On with the show! About Zero ZERO — The End of Prostate Cancer is the leading national nonprofit with the mission to end prostate cancer. ZERO advances research, improves the lives of men and families, and inspires action. Link to my ZERO page: (for Donations) … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  What does that mean? It means you don’t have to listen to me trying to sound sincere about Stamps.com or Audible.. (although, fyi, my MarathonBQ book is on audible) We do have a membership option where you can become a member and as a special thank you, you will