By Just Plain Dave
Just Plain Dave is a middle of the pack runner and endurance athlete in Southern New England, sharing thoughts and observations about endurance sports and training while keeping up with regular life (work, family, and the real world). If I learn something interesting, I plan to share it with you.
Running VirtuallyNov 04, 2023
102. MCM -Marine Corps Marathon & 50Km race recap
A few brief thoughts in the week leading up to the MCM race weekend, my travels in Washington DC and a recap of the race. It was warm & humid, but I got the most out of my day. #marathon #runwiththemarines #theextramilepodcast
Nov 04, 202331:26
101. Fearless Kathrine Switzer - Tim Wakefield in Memoriam - Greenway Challenge Race Recap
I had the joyful opputunity to cheer and spectate at the Ronald McDonald House, women's 5K race in Providence. A highlight was seeing Kathrine Switzer, and her "Fearless 261" crew. Also I recommend a podcast about shared memories of Red Sox pitcher Tim Wakefield: The Memory Palace (by Nate DeMeo. Episode title: "Wake." And finally a recap of the Blackstone River Greenway challenge adventure race that took place at the end of September in central Massachusetts. overcast.fm/+8UKwPkfqc. #Running #Cycling #Paddling #GreenwayChallenge2023
Oct 11, 202328:59
100. Spouting forth a fire hose of relentless positivity at the anchor down ultra 2023.
#ADU #AnchorDownUntra #trailrunning #Running #TrueNorthRacing
Aug 13, 202340:03
099. M2M Ultra - Positioning for Change - Being open to Connections
A brief recap of the Manchester to Monadnock, 50-mile ultra marathon. A discussion of how positioning oneself for changes in your environment, in work and life, and in Running is the way to give yourself the best chance for success. And an observation on making connections with those around us, and the signals we give when wearing headphones or not.
Jun 02, 202316:52
098. TARC Spring Classic (50km) and Boston Marathon Spectating
Summary and highlights of my 50km trail race, the TARC (Trail Animals Running Club) Spring Classic. And observations from my spectating at the Boston Marathon. Saturday visit and dinner with friends on Boylston Street near the finish line, and my day of cheering at Mile-14 in Wellesley.
Apr 23, 202328:44
097. Ready for Boston / BPC / Looking for a Positivity Bias
Childlike enthusiasm for next week's Boston Marathon; a brief recap of the joy of the CT / RI Border Patrol Challenge; and hunting for sparks of joy and wonder ... must be the opposite of humanity's negativity bias.
Apr 10, 202315:28
096. Border Patrol Update & 5 Benefits of Going for a Walk
A summary of the 5-person trek around the 26M Pachaug-Nehantic Loop in eastern Connecticut. Plus a summary of an article by Charlotte Grysolle (NeuroStretch website), with lessons learned from the "Huberman Lab Podcast." Andrew Huberman, PhD, is a professor of neurobiology at the Stanford School of Medicine.
Mar 07, 202331:51
095. Spring Races & the Border Patrol Challenge (RI & CT)
Happy New Year! I'm happy to share my spring 2023 race plans and goal race, the Manchester-to-Monadnock ultra. I've signed up for customized coaching with Coach Chris Twiggs. And my winter trail running calendar is full with the RI / CT Border Patrol Challenge.
Jan 14, 202320:58
094. Merry Christmas and a Pilot Whale
Very interesting observations of a pilot whale carcass that was washed ashore on a Cape Cod beach. Plus some gratitude and observations around the Hanukkah and Christmas Holidays. Wishing you all good health, peace, and joy in the new year!
Dec 26, 202215:17
093. Trying something new on race day
Life update as I find my place after two months in Providence. A short recap of my 48-mile run at the HamsterWheel ultra in New Boston, NH. I broke the Rule: don't try new things on race day! Everything worked out well. Finish with a summary of some of brown dog's new k9 friends. There are lots of dogs in the city. Happy trails!
Dec 03, 202225:25
092. RI Trail Classic (race report)
Summary and recap of my goal race for the year. On October 22, 2022, I ran the Rhode Island Trail Classic on the Vin Gormley Trail in Burlingame State Park in Charlestown, RI. I completed 6 loops for a total of 45 miles. A perfect autumn day to spend in the woods.
Oct 24, 202231:07
091. Kipchoge's Berlin Marathon World Record & Won't you be my Neighbor
Perfect September Sunday for a social training run with friends. Lots of talk about the Berlin marathon and Eliud Kipchoge's 2:01:09 world record. And thoughts about the long time I've lived in my neighborhood.
Sep 26, 202222:45
090. Life Update & Bird-in-Hand half marathon
Life update: Life is good. Change is good. Plus a recap of the big The Extra Mile Podcast community gathering at the Bird-in-Hand half marathon in Lancaster County, Pennsylvania.
Sep 15, 202213:30
089. Real Life Update & Volunteering at the Anchor Down Ultra
I had the most energizing, excellent, exuberant, exhilarating time as a VOLUNTEER at the 2022 Anchor Down Ultra. And I provide a 5-minute update on my current life status. SPOILER: my life is in FLUX! Cover photo image: jp dave and pro-trail runner (and great guy) Patrick Caron.
Aug 19, 202225:08
088. Head for the Mountains
Summer escape to the lakes and mountains of Massachusetts, Vermont, and The Adirondacks in upstate New York. Recap of hikes on Mount Watatic, Baker Mountain and The Giant's Nubble.
Jul 23, 202219:06
087. Running with Friends
My injury is behind me. I share a recap and summary of three runs with friends (social runs) during the week of June 13, 2022. 'Gansett Brewery Wednesday Club Run, friends at my house Saturday morning, and a windy & rainy Sunday on Cape Cod to celebrate Fathers Day.
Jun 19, 202222:16
086. Flying Pig race weekend
Recap and quasi race report from the Flying Pig race weekend in Cincinnati. A most excellent gathering of friends to celebrate the Spring season and joys of 15,000 people working toward a common goal. Shout out to: Kevin G, Duane H, Chris R, Tim C, Shelly L, and Nate W. I ran a half marathon using the Galloway run-walk-run method.
May 12, 202223:11
085. Boston Marathon & Rumblestrip
I attended a pre-race panel discussion and learned about some other runners' perspectives. I also share a recap of my glorious day as a spectator at the Boston Marathon. And because I can't stop thinking about community, a discussion of the "Town Meeting" episode of another podcast called 'Rumblestrip.' #rumblestrip #bostonMarathon #TheRunningChannel
Apr 19, 202233:03
084. Just Plain Dave's Greatest Run Ever, from Dirt Church Radio
Community is important. As family and friends, we have so much more in common compared with our minor differences. That includes story-telling runners from the opposite side of globe. Audio file includes live read of "Just Plain Dave's Greatest Run Ever" with all credit to the Dirt Church Radio podcast produced by Matt Raymont and Eugene Bingham. #dirtchurchradio #anchordownultra
Mar 27, 202221:38
083. Limits of Perception & Dealing with Injury
Observations on a foggy morning, musing in the limits of my perception and brown dog's abilities are greater than mine. And ... I'm working through rest and recovery to help my injured left heel get better.
Mar 13, 202216:59
082. Five Lessons from Brown Dog
Idea credit to Brittany Hambleton (6 lessons we can learn from our dogs, Canadian Running: January 26, 2022). My spin on the "running lessons" I can learn from my trusty 4-legged companion. Plus a short summary of a TARC group run at Blue Hills, and an update to my race calendar. I'll be running the Flying Pig marathon in Cincinnati on May 1, 2022.
Feb 27, 202219:09
081. 10 Years of Running - Practice with a Purpose
January 1, 2022, marks the 10th anniversary of restarting my running journey. Happy memory of the Eagle Brook Saloon 5km race in 2012. // Thoughts on why reading the news every day probably isn't worth my time. Is it curated knowledge-filled content? Or is it clickbait? // Practice with a purpose. Whether it's running or learning a new skill. Approaching that time with a focus and a purpose is the way to make real progress. Hat tip to Coach LaMothe from the good old days.
Jan 21, 202219:51
080. Swansea Village Park in the tropical rain
Join me for a muddy, soggy, rainy hike in Village Park. Brown Dog and I share our observations. Lots of tree fall and damage from recent storms, plus a pinch of geology. The icing on the proverbial cake is chatting with a neighbor on the way home.
Dec 11, 202122:32
079. Falmouth race report & Recognizing Delights
A summary of my experience running the 'Falmouth in the Fall' 7-mile road race in mid-November. And a my observations of a few little details in my day-to-day world that put a smile on my face and give me delight. Stopping to notice little delights is a great way to prime our minds for positivity. Happy trails!
Nov 19, 202124:27
078. Our Running Community
Thinking about the physical, psychological, emotional and spiritual benefits of spending time in fellowship with friends. Time with friends and running in small groups (2-3 people) or larger gatherings (at a race) is very rejuvenating. I share some of my experiences and observations, but also ideas shared on the podcasts: Dirt Church Radio and Trail Runner Nation. DCR is hosted by Matt & Ray in New Zealand. TRN is hosted by Scott & Don in California. Our running community is much bigger than my local circle of friends. Shout out to Andy Jones Wilkins (AJW) a respected educator, endurance runner, major contributor to 'IRunFar.'
Oct 24, 202117:15
077. Bird-in-Hand Race Report
Recap and summary of the 9/11/2021 Bird-in-Hand Half Marathon. Joyful real life meetup with (previously) virtual friends.
Sep 13, 202123:50
076. Anchor Down Ultramarathon - race report
My recap of the August 13, 2021, Anchor Down Ultramarathon. My pre-race goal was to run 100 miles in 24 hours. My successful outcome was to run 100 kilometers (62 miles) in just under 14 hours. We had to take what the day would give us. It was an exceptionally hot and humid day. This recap includes a 6-minute pre-race speech by the Race Director, Jason Paganelli (thank you Jason for putting together a wonderful event). I forgot to mention that I ran alone almost the full time, in contrast to years past. All's well that ends well; I finished uninjured. Just one blister on one toe. Happy trails!
Aug 16, 202146:32
075. Animal Crossing
When I'm out for a run or walking the brown dog, if I pay attention and look carefully, I often see animals out and about. Deer, coyotes, humming birds and more.
Jul 24, 202129:35
074. Strawberries Raspberries and Blueberries, Oh My
Fruit and berries are nature's candy and near perfect snacks. Eating real foods is so much better than processed snacks. Plus a brief rant on the 365 availability of everything. Our society and culture has made "everything available every day with free next day shipping" feel normal. Do we really need dog treats delivered tomorrow?
Jul 02, 202119:17
073. Social Runs - ‘Burn’ by Herman Pontzer - Marathon day medical risks
Working hard (& driving) to be a part of group runs; some key findings from the book, Burn, by anthropologist Herman Pontzer (click bait: “exercise does not link to weight loss . . . but exercise is REALLY good for you); and unexpected medical risks on marathon race day (risks to society, not the runners). Freakonomics of Medicine Podcast by Babu Jena.
Jun 13, 202125:36
072. Maple Syrup - Asparagus - DNF
Spring has arrived in New England. We are along for the ride as nature cycles through a season of rebirth. I’ve had lots of time in nature. And that is a very good thing. I reflect on my DNF (did not finish) at the 2015 Providence Marathon. I learned more lessons from that failure than from many successes.
May 09, 202119:41
071. Injured - Consistency - Skeletal System training
Hiking at Swansea Village Park with my Brown Dog on a cold clear Spring day. I recently tweaked my back and am in recovery mode. The most important aspect of success in endurance sport (and life) is consistency in practice and training. I learned that most of our skeletal system training benefit is in the 1st ten minutes of exercise. And a highlight in the forest is that the evergreens and Holly trees are showing the first signs of Spring.
Mar 07, 202132:14
070. The miracles of ice & cheese - and Emil Zatopek 1952
A meandering conversation about 5 flavors of snow, the miracle that ice floats on water; and why does melted cheese taste 100-times better than just plain cheese? Chemistry in real life is interesting and cool. The last chapter is about Emil Zatopek, the Czechoslovakian Locomotive. He was one of the greatest distance runners of the 20th century. He innovated interval training. I read an August 1952 article after his three gold medals in the Helsinki Finland olympics. The AP re-released the article when the 2020 Olympics were postponed. Happy trails!
Feb 19, 202121:16
069. COVID Test & Running in the dark & snow
Thank you for your time and attention. Just Plain Dave shares three chapters recorded across the month of January 2021: 1st his experience with the CV19 testing process; 2nd a sunset trail run that got a little spooky in Massasoit State Park, and 3rd a run that finished in a heavy snow squall. I am staying healthy and well, and am very grateful for you all, my friends and family. Happy trails!
Jan 30, 202115:40
068. Random Act of Kindness (& 2018 Eilat Desert Marathon recap)
Happy holidays and Merry Christmas. First, a random interaction with my neighbor Edith, with “see you tomorrow” familiarity. Second, a random act of kindness on the Wapack Trail and the pleasant neurochemical boost from helping a stranger. Third, a flashback to November 2018 when international travel seemed normal. This 2020 holiday season has me thinking about travel and family, and creating great memories. My trip to Israel in 2018 is a big highlight for me. The recording includes a 20-sec call to prayer, a sound that transports me back to Jerusalem. Happy trails, my friends.
Dec 27, 202027:06
067. EDS - Every Damn Street Mission Accomplished
The EDS project took 36 days of consistent effort and big logistical challenges to try to map a route with minimal duplication. Lots of cul-de-sacs and private roads. I am very fortunate for my health and well-being so that I can attempt crazy challenges. /-/ This episode and my whole EDS Project are dedicated to the memory of my Uncle John, who crossed the final finish line in the Ultramarathon that we call life, Rest In Peace.
Dec 13, 202018:53
066. Happy Thanksgiving and EDS Update
Update on my “Every Damn Street” running project. 17 runs complete, about 60 percent of the 170 miles of roads in Rehoboth. Comments on some of the critters I’ve seen while out and about. And Happy Thanksgiving to you, my friends.
Nov 24, 202019:15
065. Run Every Street
New goal for the last two months of 2020: “Run Every Street” in my town. 170 miles of roads in 47 square miles. /-/ Does it feel like the world is out to get you? Hanlon’s Razor says that it’s more likely that they just don’t care. Incompetence and apathy are more frequently the explanation for misfortune than bad intentions.
Nov 01, 202016:54
064. Falmouth Unofficial Road Race - Cape Cod
October is a great time to go to the beach in New England. There may be a gale force wind on the Sakonet River (Little Compton, Rhode Island) or glassy smooth conditions on Vineyard Sound (Cape Cod) but life is good when you can enjoy the sun and sand. My brown dog and I enjoyed a long walk at Horseneck Beach in Westport (Massachusetts) while I recorded my recap of the Falmouth Unofficial Road Race brought yo you by the Flying Quahog Running Club.
Oct 18, 202025:28
063. Duane and Dave’s Excellent Adventure
D&D attempt the 43-mile “Wapack and Back” trail ultramarathon. The adventure was a success, even if the total miles run was “only” 31 miles (50 km). Eight lessons learned to increase the chance for success on your next adventure. Plus some musings on history and perspective, and points of reference. I think it is human nature to think that the world as we see it now is “normal.” It’s always been this way . . . . (This episode dedicated to my Uncle John, who is demonstrating many of the strengths of an ultra endurance athlete in the 1,000+ days since his cancer diagnosis)
Sep 09, 202045:56
062. Flying Quahog Gansett Ultra
Putting to the test, the Ultimate Ultrarunner skill: Dealing with change and adversity with a smile. Join my real life running friends - - the Flying Quahog Running Club - - for an Ultra Grand Adventure. A 41-mile run from my house in southeastern Massachusetts to the beach in Narragansett RI. Adventures are better when shared with friends, even with (especially with) social distancing in the time of Covid. Four friends joined Just Plain Dave for a sunny, summer trek through west bay Rhode Island to spend some time TOGETHER at the beach. Key words: Friends & Together. /-/ FQ is a noncompetitive and inclusive group, most of whom run a little, some of whom run a lot. In a different time or place we would be Hash House Harriers. /-/ A Quahog is a salt water clam, usually not harvested till they are larger than your fist. And it’s pronounced: KO - hog
Jun 28, 202033:01
061. Going Vertical (Evaluating Elevation Gain) with input from Coach Chris Twiggs
Run training, using elevation gain as a metric during marathon training. Summary of vert - - elevation gain - - during 2020 monthly training. Feedback from Coach Chris Twiggs on potential benefits of hill training. And Just Plain Dave’s discussion of seven reasons why he includes hill training in his running program. Thank you to Kevin Gwin (The ExtraMile Podcast) and Coach Twiggs (Jeff Galloway training system).
May 31, 202029:59
060. Solo 50K - Bad Predictions - University of Hawaii Pisces V
Meandering thoughts from a couple of very long runs. A brief recap of a solo self-supported 50 kilometer run and a Patriots Day hike on Mt. Greylock. Seth Godin commentary on people being bad a making predictions. And a 10-minute recollection about marine geology research from my graduate studies at the University of Hawaii. A simple sound triggered the memory from more than 25 years ago. Happy trails and Aloha.
May 13, 202027:58
059. Ten Ideas for Staying Positive
There are lots of stresses piling up. Too many things asking for our attention. I gathered a Top 10 list of action items to prioritize mental health and mindfulness. 1. Sleep; 2. Eat well; 3. Curate your attention; 4. Structure your day; 5. Manage stress; 6. Exercise; 7. Don’t overdo it; 8. Refuel properly; 9. Gratitude; and 10. End your day with a smile. Happy trails. Thank you got your time and attention.
Apr 05, 202017:34
058. Forrest Bathing (and crisis management): we are in this together
Getting out in nature has tremendous value. Doing something (run, hike, watch a movie) with people you care about is also very important. Amid the chaos that is crisis planning and crisis management, I’d like to share some thoughts. Sometimes it’s more of a challenge to stay positive, and that’s okay. We are all in this TOGETHER.
Mar 21, 202022:54
057. A tour of Swansea Village Park
Join my brown dog and me for some of the sights and sounds of Village Park in Swansea, Massachusetts. Inspired by RunRunLive @ChrisRussell and by Run The Narrow Path @KristerW.
Feb 10, 202024:56
056. It is better to be different than it is to be better
Three thoughts while out for a walk with the brown dog: the importance of sleep; the mistake that is multi-tasking - we should focus on what we are doing; and it is better to be “different” than it is to be better. Reference to “The Knowledge Project” with Shane Parrish with guest Neil Pasricha, and “The Happiness Lab” with Laurie Santos.
Feb 01, 202017:29
055. Planning Persistence and Patience - the 3 Ps of endurance sport
No New Years’ resolution for Just Plain Dave. Pick a goal. Make a plan. Then breakdown the process into bite-sized pieces and get it done. Planning,Persistence, and Patience - the 3 Ps of endurance sport. This approach works in real life, too. Happy Trails!
Jan 11, 202029:12
054. The Brown Dog’s Tale (Tail)
Sharing stories and details about one of my favorite running companions. She’s brown, trim, happy to go for a run or walk no matter the time of day or weather. My trusted canine companion. In spite of my trust, she may be a little devious. Happy trails and happy New Year!
Dec 27, 201927:11
053. Grateful - Placebo - N of 1
Trying a new podcast medium, let me know your opinion. It’s a chilly morning in Southeastern Mass, I’m grateful for health & well being. Plus thoughts on nutrition and the Placebo effect.
Dec 08, 201917:03