Lift Heavy Run Long: Recent Episodes
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LHRL® Slack App Weight: 203 -3 lbs Finally got a run in! It’s been a perfect week for workouts. Up every day at 5am to go to the gym, and a 5 mile run today. Will likely rest tomorrow or just go for a walk or easy job. I’m definitely feeling the last few days. […]
LHRL® Slack App I’m going to start this post with something positive. This song came on when I left the gym today and it totally changed my attitude because it reminded me how awesome my life is, has been, and can be. Strength I was so disappointed today. Went 3 x 275, 2 x 295, […]
LHRL® Slack App Weight: 206 lbs +2 Conditioning “Dex” 0:00-14:00 Run 500 Meters Row 100 Calories Run 500 Meters 14:00-28:00 Row 50 Calories Run 1000 Meters Row 50 Calories 28:00-42:00 Run 500 Meters Row 100 Calories Run 500 Meters That was rough. Finished in 40:58. Had about a minute rest between each round. Mostly […]
LHRL® Slack App Strength 3RM Hang Clean Felt pretty good. Was glad to get as high as 175. Mostly powered them. Conditioning “Bay Harbour Butcher” For Time (18 Minute Time Cap) 30 Cal Bike 30 Toes to Bar 30 Burpee Box Jump Overs (24/20) 30 DB Deficit Push-Ups 30 Dual DB Step-Overs (50/35) 30 GHD […]
LHRL® Slack App Weight: 204.4 lbs Training: 20 Minute AMRAP 50 Double Unders 12 Strict Pull Ups 12 Push Ups 50 Double Unders 18-15-12-9-6 Shoulder to Overhead (95#) Today at Olive Branch CrossFit. Made it through the round of 12 Shoulder to Overheads. This is a major scaled version of what the workout was Rx’d […]
LHRL® Slack App Nathan Henderson is the most recent member of the Lift Heavy Run Long® community to achieve the goal of running a 50 mile race while also being able to deadlift 400lbs. It is such a wonderful accomplishment and we are proud of him and for him. Nathan had been powerlifting for over […]
LHRL® Slack App Lift Heavy Run Long® #213 went down like this: Walking Tall 25k/50k is coming up. Getting wifi in the studio. Von’s crappy hamburger Grimace is a taste bud McDonald’s McBang Gang Golf is hard Sean Hizzle wrote us a review!
LHRL® Slack App Lift Heavy Run Long #212 got us back together and back on track after an extended break. We were fortunate enough to have our friend Derek Baker be willing to sit down and visit with us. Derek is a 20+ veteran of the Navy and spent a great deal of time in […]
LHRL® Slack App Howdy, It’s been a while. I seem to be the king of comebacks the last couple of years. If I’m honest, I probably just enjoy the climb vs. the crest. Anyway, I haven’t done a fantastic job of playing the role of “The Reverend” for a while now. If I’m 100% transparent, […]
LHRL® Slack App Lift Heavy Run Long® #211 was in full effect. We had everyone together and we went full random. Here is the points of education: The genie with the 12″ pianist. No more Tour De Spirit 24 hour race? Murder Hornets Back to school after Covid Fly salt blaster Von’s killer profile pic […]
LHRL® Slack App This episode of Lift Heavy Run Long®: -So sad because Amanda couldn’t join us -Von gets his crocs stolen and man threatens to kill him for them. -Big Thirsty’s Ultra Sand Socks are coming to a running store near you. -Sensory deprivation tank. -Marco’s pizza bowl and sausage bake. -Cortizone shots everywhere. […]
LHRL® Slack App Lift Heavy Run Long® #209 had the whole group of us back together. I need to write a summary but honestly, all I can think about is this Mississippi State vs. Vanderbilt baseball game. So, I gotta run.I hope to come back to this but I will probably forget. #HailState
LHRL® Slack App So, I really, really like Melisa Burgess. Who doesn’t? Everybody does. She is a close friend of the LHRL® community. When Melisa has a panic attack on the side of a cliff at this year’s Sylamore 25k/50k, there were 2 complete strangers who stopped their race and literally talked Melisa down from […]
LHRL® Slack App There’s a book still sitting on my desk at home and I’m looking through it over and over before returning it to the library soon. “You are a Badass” by Jen Sincero. This book may have been the biggest push I’ve ever received to build towards the life I envision for myself […]
LHRL® Slack App Alright, alright, alright…. We had the world famous duo and founders of The Walking Tall 25k/50k on the podcast this week. The 4th annual Walking Tall race will take place on October 16,2021 and if you are not registered, you should hurry and get thatta way. You can sign up here. Brian […]
LHRL® Slack App I went to bed early last night. I love that feeling. Waking to a sense of overwhelming gratitude followed by a flood of ludicrous ideas that come with the feeling of morning invincibility. My ADD causes my dreams and ideas to bounce from ridiculous to absurd- from one side of my brain […]
LHRL® Slack App Another episode of crappy audio during the Facebook Live feed!!! It makes me crazy and I promise I am doing everything that I know to do to resolve this issue. Here is how it went down: FB Live audio sucked. FB Live audio sucked. Almira 50 miler/marathon was an enormous success!! The […]
LHRL® Slack App Lift Heavy Run Long® #205, we had the pleasure of sitting down with our friend, Michael Hirons. Michael is a resident of Wynn, Arkansas and an advocate of the trail running community. At one point in time, Michael weighted almost 400lbs before making some changes in his nutrition and buying a bike. […]
LHRL® Slack App Woooo….Ric Flair Dot Gif!!! What a great week! In so many ways I feel like I’m starting my fitness journey over again. I’m starting CrossFit all over again. I’m going deep and 100% trying to channel every bit of this guy that I can: https://vonralls-blog-blog.tumblr.com/post/9956763872/lift-heavy-run-long. I don’t know what ever made me […]
LHRL® Slack App Lift Heavy Run Long® #204 is coming at you hot!! 🚨 Attention 🚨 2022 Swift and Swole to benefit the Chris Hope Foundation is in the works. We are looking to organize a 12-hour endurance event consisting of teams acquiring miles and reps in a fun and friendly competition involving as many […]
LHRL® Slack App We strive for greatness. At work. At home. In athletics. But, do we practice to achieve that greatness? What are you practicing to be great at? Maybe it’s to be a great parent, a great employee, a great leader, a great spouse, or a great athlete. Maybe you’re practicing many of those […]
LHRL® Slack App Lift Heavy Run Long #203 speed round: -Von returns from Disney World. -Barkley Marathon goes 3rd straight year without a finisher. -Laz rips Camel non-filtered. -FB is watching. It’s amazing. -Spring weather is here!! Life is good -Will Fall races be post-covid-normal? -Useless knowledge: London cabbies have to memorize literally everything. If you […]
LHRL® Slack App There are times in life it’s easy to feel like what you’re living in (your job, life, body, spirit) is settled or stuck or fixed. It is only if we say it is. Change isn’t easy for anyone but it is made easier if we view it as an adventure and grab […]
LHRL® Slack App This week we had our friend and personal trainer sit down with us and talk a little bit about his home gym and that came to fruition. With COVID being what it is, we couldn’t help but notice that Todd was gaining an internet presence with he and some of his clients […]
LHRL® Slack App Life changes and the wagons we pull with us through life changes as well but we often don’t recognize that and the importance of the change. We also don’t recognize that sometimes you have to choose a different wagon. Kids in your house? Your wagon is loaded with their activities, their needs, […]
LHRL® Slack App Lift Heavy Run Long® #201 is in the books. Here is how it played out: -Getting attacked by dogs. -Emergency planning for the end of days. -Sylamore -The purpose of water towers. -Heavy snow in the mid-south. -Running on keto. -Lots of other random, moderately entertaining topics. As always, thanks for tuning […]
LHRL® Slack App Lift Heavy Run Long® #200 is successfully in the books. What a fun ride it has been! Here is what went down on this weeks podcast: -The serial-review-writer caper continues with another letter. It’s Sylamore week! What is the best thing to put in your running drop bag? You could only run […]
LHRL® Slack App I ran this morning. Four miles. Nothing monumental. Except it was -7 with the wind. I normally don’t run when the temps need a minus sign in front of them. What makes this year different? A year ago this month broke me. Almost permanently. But I said no, I’m not giving up. […]
LHRL® Slack App (This is a LHRL Member spotlight of Sarah Elizabeth Landen told by her in her own words.) After leaving a marriage that resulted in years of domestic violence, I went for my annual check-up. My doctor said my blood pressure was high and I would most likely need to go on medication […]
LHRL® Slack App This week on the Lift Heavy Run Long Podcast, we had the fortunate pleasure of sitting down with our friend Baylee Taylor. Baylee is the gym manager at Olive Branch Crossfit and he came on the show to discuss his recent position, his passion and how things look as a 21 year […]
LHRL® Slack App Many people question the work that we put in around this group. Lifting, running, cycling, Nordic skiing, etc. Sometimes I think we really are a special kind of crazy. And I love it! Last week I rolled into the next half century. Had you told me 10 years ago that 2 days […]
LHRL® Slack App Life needs to be more about not doing things that don’t align with our life goals. My top 3 things on my to-don’t list for 2021 are: Don’t short change my accomplishments and achievements. Don’t talk myself out of fun things. Don’t care what people think. I think one of the reasons […]
LHRL® Slack App The older we get the chances of having our cake and eating it too grow less likely as it relates to training and competing without proper recovery. I was chatting with another LHRL lady last night and she mentioned how much she wants to run all the big races and still run […]
LHRL® Slack App Here is the straight dope: LHRL needs a producer/marketer/hype-man/intern/giver-of-directions/smart-person-to-help-reach-more-people-and-do-more-great-things. (If you know anyone, hit us up. info@liftheavyrunlong.com) Do what you want. If you wanna run, lift, bike, eat, sleep, study or drink…do that. You owe no one nothing. Von enjoys a Covid Christmas- earns PGA card on Nintendo Switch while sick. Cobra […]
LHRL® Slack App This week on the Lift Heavy Run Long Podcast: Big Thirsty stays home to count his money. Von and Amanda have really nice blankets and don’t get me one. St. Jude Marathon Gary GFO Owens rolls off his 1,000th mile of the year. Our one-star review. Guineau pigs need company. The origin […]
LHRL® Slack App Hellooooo Washington!!! (Black Sheep reference) I hope all is well. Another episode of Lift Heavy Run Long is in the books and we hope that you enjoy it. Here is what went down: Von’s crappy phone. Tunnel Hill/St. Jude/Swamp Stomper Tang with Bubly carbonated drink. Beard growth Blacklist Waffle House selling bacon-flavored […]
LHRL® Slack App It seems like it has been forever. 4 weeks is a long time with no podcast. It is a long enough time for us to come up with quality content…but we didn’t. Here is what we talked about: Von still has his crappy Samsung phone, crappy computer and crappy watch and won’t […]
LHRL® Slack App My run this morning involved me trying to keep my undies from bunching up in my capris. They’re baggy. Lots of clothing will get baggy when you lose 35 lbs. This post isn’t about how to lose weight by running long or lifting heavy or eating a certain diet. It’s about how […]
LHRL® Slack App Lift Heavy Run Long Episode #194 in a nutshell: Melisa Burgess runs 50 miles.Crystal “Pistol Landers” completes hundo.Gavin May wins 25k. Amanda calls podcast cringeworthy…at least when she is not on. Von claims the people who like orange drinks are a “type”; continues his profiling by lumping Croc wearers as Nickleback listeners. […]
LHRL® Slack App Lift Heavy Run Long® #193, y’all ready? Here we go: Fortitude 25/50k. Von had a Samsung phone for 30 days. They want $300 to replace and claim it has water damage. (Shoulda stuck with iPhone). The Social Project and the future of the world. Amanda couldn’t join us and it showed. Thirsty […]
LHRL® Slack App “In the event of an ultra, never bring the tent.” I feel certain that this should have been in Life’s Little Instruction Book, somewhere. It only makes sense. However, I brought the tent. I was officially invested. It is one thing to quit a race, grab your shit and go home; it […]
LHRL® Slack App You can’t convince me otherwise, I have already bought-in. Crocs and Cobra Kai are two things that I enjoy very much- they are both equally bitchin. My friend, Von, hates both of them. He makes fun of me for my fondness of them. In spite of him, I like them more. Von […]
LHRL® Slack App Hey, it’s a Saturday. Let’s play “Things I thought about on my run today.” I wonder if he’s going to pick up that dog’s poop. How can I raise 1500 more dollars for St. Jude. I hope I make it. I’m looking forward to Tuesday’s one mile time trial not to see […]
LHRL® Slack App Be a warrior not a worrier. I saw this on a friend’s instagram feed this morning, and it landed so perfectly. I am a worrier, and it’s kept me from doing a lot of things in the past. I tend to worry about everything. What people will think, am I doing a […]
LHRL® Slack App Lift Heavy Run Long® #192 lightning round- No more inro. Amanda is the last person on earth to use a printer, hole-puncher and highlighter. Kentucky Fried Chicken Charles Manson Biscuits and Gravy or Gravy and Biscuits How the cow ate the cabbage Jockeys are horse motivators As always, thank you being a […]
LHRL® Slack App It feels good to be able to do what you want. Seven years ago I was recovering from a broken foot, leaving the comfort of a good full time job, and working on opening a gym. Here I am hobbling and doing the first ring muscle up in the gym back then: […]
LHRL® Slack App “The caterpillar didn’t enter the cocoon to become a better caterpillar.” — Rev. Tim Carpenter Our preacher said this at church on Sunday. I don’t know much about transformation but from what I understand, it’s seldom comfortable, takes time, and often involves slowing down before speeding up. I have heard the quote […]
LHRL® Slack App Do-it-yourself. As I was growing up, my dad did a lot of DIY projects, only it wasn’t called DIY back then – it was just called “being useful” and “saving money”. Car repair, house repair, and construction projects were all a fairly regular thing around our house. As a result, there was […]
LHRL® Slack App I am not the smartest guy in the world. I need simple. I do not learn lessons easily and I tend to overcomplicate things. I do, however, know a lot of really smart people. Yesterday, I heard a friend say, “It might not ever get better, but you can.” This makes sense. […]
LHRL® Slack App Not today, I am kinda tired. Felt a bit sluggish this morning. I woke up and checked my Slack channels. I just read where my friend announced that she has quietly dropped 30lbs over the last 18months. THIRTY POUNDS! I am so proud of her. Hearing the news of my friend energized […]
LHRL® Slack App Mannnnnnn……it’s good to be back with my people. We have been off for a while. Oh well, life happens, it could be a whole lot worse. This week on the Lift Heavy Run Long Podcast: We are all getting geared up for Big Hill Pond Walking Tall in October. Amanda and went […]
LHRL® Slack App Amanda and I recently drove to Chattanooga to visit her parents. On the way, we listened to a podcast that involved two people speaking about their journey in recovery from drugs and alcohol. One of them said, “My life began to get better when I started to realize that life is happening […]
LHRL® Slack App Kamala died. I am so sad. My friend Susan sent me the link last night. I didn’t know Kamala. We did not hang out or anything. He did not know that I even existed but he was a part of my life that I remember well. As a kid, I loved wrestling. […]
LHRL® Slack App My favorite sandwich has always been the one that someone else made for me. Yesterday, Amanda made me a sandwich. This was not just any sandwich, this was a homegrown, custom-made tomato and mayonnaise sandwich. You don’t get any better than that. I will not argue with you over wearing a mask, […]
LHRL® Slack App Day 30: 243lbs Fitness: CrossFit yesterday. Probably nothing today. Nutrition: All the food. Attitude: Psyched Up! Energy is my favorite thing on this entire planet. I have said it a million times, however I can smoke it, snort it, drink it, pop it, earn it, find it or get it, no matter […]
LHRL® Slack App Day 29: Forgot to weigh this morning. Feel good about things. Fitness: Nothing yesterday but probably CrossFit this afternoon Nutrition: Pretty haphazard yesterday but far from “off-track” Attitude: Refreshed and feeling great To quote the late, great James Brown, “I feel good.” Life is good for me right now. I am not […]
LHRL® Slack App Day 29: 241.9lbs Exercise: CF yesterday. Maybe a run today but doubtful Nutrition: Lots of food. Almost all healthy….except for some cheese sticks. 👀 Attitude: Nostalgic 7 years. Olive Branch CrossFit has been open for 7 years and I have been a member for 6 years and 10 months of that. I […]
LHRL® Slack App Day 28: 242.4lbs Exercise: 13 miles yesterday and planning to do CF today. Nutrition: Not bad. Lots of food….lots of miles. Attitude: Rejuvenated I love Mondays. I never thought that I would say that. Every drunk hates a Monday. Most sane and rational people probably hate Mondays but I know that drunks […]
LHRL® Slack App Day 26: 243.8lbs Exercise: 13 miles this morning Nutrition: Haven’t really got started today. Attitude: Wore out I am beat. Waddled out about 13 miles this morning and feel really good about it. Went to Waffle House and ordered a bunch of food but was a too nauseous to eat very much […]
LHRL® Slack App Day 26: 243.9lbs Exercise: 4miles yesterday and none today Nutrition: Ate well yesterday. A lot but mostly ok Attitude: Excited Had an outstanding day yesterday. I ate a lot but nothing terrible. I am not exercising today. I am going to try to run 15miles tomorrow so I feel like relaxing today. […]
LHRL® Slack App Day 25: 244.2lbs Exercise: 3.5 yesterday and about 4 this morning Nutrition: Pretty on top of stuff Attitude: Super good but super tired. I’m tired. I don’t do well tired. I have worked out every day this week and twice on Wednesday. Yesterday’s run was garbage and so was today’s. I would […]
LHRL® Slack App Hey. It’s been a while. I thought I’d check in. They used to say “the world is going to hell in a handbasket.” Today’s version of that might be “the entire world is a dumpster fire.” That might be true to a certain extent, but I want to believe that most people […]
LHRL® Slack App Day 23: 243.8lbs Exercise: 3.5 miles this morning….really, really bad. Nutrition: Meh, got into some microwave White Castle after running hill repeats yesterday. Not disappointed. Attitude: Pretty pumped! Our daughter has been exposed. Andie has been raised with access to an environment that is different than many. She has seen things and […]
LHRL® Slack App Lift Heavy Run Long® #190 in full force. He we go: Von says do ditch social media altogether. Amanda has no use for it. Thirsty doesn’t even has Facebook on his phone. Wilson still enjoys it…kinda. Garmin has been hit with ransomware and most of us think that Swanson is responsible. We […]
LHRL® Slack App Day 23: 243.8lbs Exercise: CrossFit this morning and doing hill repeats tonight Nutrition: Man, I have not binged out in 3 weeks. Phenomenal. Attitude: Excited I am hanging in there pretty good, I reckon. I could get frustrated at what I might consider stalled progress but then again, if I can get […]
LHRL® Slack App Day 21: 243.1lbs Exercise: 5.7 miles yesterday and I doubt I will do much today Nutrition: Pretty good. Scavenged 2 pieces of pizza though Attitude: Good I am enjoying my path right now. It is quiet and slow but progress is being made. It feels sustainable and practical. Andie had a friend […]
LHRL® Slack App Day 21: 242.5lbs Exercise: 5.7 miles this morning and nothing yesterday Nutrition: Fair. Not great. Not bad Attitude: Good Yesterday, we cooked out on the grill. It was a lot of fun. I like having my family close and for whatever reason, I like it when everyone is stirring around. Amanda painted […]
LHRL® Slack App Day 20: 245.1lbs Exercise: 11.5miles yesterday and nothing today Attitude: Proud I didn’t blow it. I ran a long run in hot weather yesterday and maintained good nutrition. Although, I included a couple of handfuls of peach gummies, I still did pretty well (we aren’t at the miracle stage just yet.) This […]
LHRL® Slack App Day 19: 244.7lbs Exercise: CrossFit yesterday and 11.5 miles this morning Nutrition: Very happy with it Attitude: Tired af I am bushed. 5pm CrossFit yesterday afternoon and then dinner with Amanada. Went out for a steak. Can’t eat steak every night but I did opt for the 8oz filet instead of the […]
LHRL® Slack App Day 18: 246.4lbs Exercise: 6 miles yesterday and CrossFit this afternoon Nutrition: Great. Finally, a great day, nutritionally Attitude: Energized and optimistic The scale is up. That kinda sucks but I am not too worried about that. I finally had a complete day, nutritionally. No processed food. No junk drinks. Everything that […]
LHRL® Slack App Day 17: 243.1lbs Exercise: CrossFit yesterday and 6miles this morning. Nutrition: Almost. but not quite. Attitude: Meh I can’t quite pitch a complete game. I have always been like this. I seem to want to negotiate myself into leaving enough room to prohibit progress. There is always a “but” involved. “I will […]
LHRL® Slack App Day 15: 242.7lbs Exercise: Almost 4 miles yesterday and CrossFit this morning. Nutrition: Much better than usual. Had a scone attack yesterday and some sweet, bright-colored dranks but purdy good overall. Attitude: Deceitful I am not exactly telling the truth about today’s weight. I guess I am kinda telling the truth. I […]
LHRL® Slack App Day 15: 244.4lbs Exercise: CrossFit Nutrition: Really good! Not the best macros but no binging. Attitude: Psyched In a hurry today. I have time to go run this morning and every minute is going to make it that much hotter and more miserable. I did CrossFit yesterday. My knee is really feeling […]
LHRL® Slack App Day 14: 244.7lbs Exercise: Removed final parts of deck on the front porch Nutrition: Horrible. Ate pizza for lunch and nothing else the rest of the day. Ate myself sick. Attitude: Really upbeat and energized. Excited I needed yesterday. I worked for about 4.5hours out in the sun and that was all […]
LHRL® Slack App Day 13: 241.8lbs Exercise: Swept parking lots in the Mississippi heat. Nutrition: Not healthy but I did not eat much. Attitude: Tired I won, I guess. Yesterday, the scale moved a couple of pounds but I don’t think it was necessarily a good thing. I walked almost all day and did not […]
LHRL® Slack App Day 12: 243.8lbs Exercise: Run/walk (mostly walked) 4 miles. Nutrition: Pretty tight. B+ maybe A-. Straight D student, so that’s pretty good. Attitude: All shiny and bright…and a little tired but whatever with the complaining. I can best describe the feeling as “empty”, maybe? I don’t really know what it is. I […]
LHRL® Slack App Day 11: 245.8lbs Exercise: Removed part of the front patio. It was as hard as any fitness workout and hot too. Nutrition: Really, really good. Attitude: I bit frustrated Dammit, I knew that the scale was going to give me a pat on the back this morning. I knew that I would […]
LHRL® Slack App Day 10: 245.3lbs Exercise: CrossFit Nutrition: Worst day yet but not horrible. Attitude: Positive I could have done better yesterday but I could have done a whole helluva lot worse. I woke up starving. I spotted a loaf of white bread, which we almost never have in the house. I cut up […]
LHRL® Slack App On the Lift Heavy Run Long® Podcast #189 we had our old friend Nugget Johnson. Nugget is back in the United States after spending some time as a radio DJ in Dubai. We wanted to sit down with Nugget and talk about….nothing in particular. That is why we like him so much. […]
LHRL® Slack App Day 9 Weight: 244.5lbs Fitness: 4mile run. CrossFit date with my smokin-hot wife tonight. Nutrition: Better than usual. Probably worse than the average person but significantly better than my norm. No awards given. Attitude: Grateful. Moving right along. I went for a 6-mile run yesterday. I finished it in 4 miles. It […]
LHRL® Slack App Day 8: 244.7lbs Fitness: CrossFit Nutrition: On-point. Attitude: Muy Bueno Yesterday was a good day. If anything, I did not eat enough. I went to CrossFit in the afternoon, we did the podcast and then got in the bed. Between the nausea that I felt from getting my ass kicked at the […]
LHRL® Slack App Day 7: 246.2lbs Activity: 10-mile run/walk and plan to CrossFit today Nutrition: On the upper-end of relatively good, considering the participant’s capability to implode all over himself. Attitude: Fantastic. I have made it through a week. I act like I should receive a medal of honor for simply doing what I said […]
LHRL® Slack App Day 6 of the Pudding Project- Weight: 247.1lbs Exercise: Lots of walking Nutrition: Pretty damn good for a fat guy. Attitude: Energized Feeling good. Not tackling any huge milestones but really feeling pretty level. I did not get to run yesterday because I had to work. Unfortunately for me, they made me […]
LHRL® Slack App Day 5: 249.7lbs Fitness: CrossFit Nutrition: Better than I wanted it to be. Attitude: Optimistic Feeling pretty good about things. Did CrossFit yesterday and hoping to get a 4-mile run in this afternoon. I started the morning with some fresh vegetable juice which I always enjoy. I tried a soup “Pumpkin Pear […]
LHRL® Slack App Weight: 250lbs Exercise: CrossFit Nutrition: Almost pretty good (which for me is great.) Attitude: Optimistic/enthused The scale says that I am up almost 5lbs from yesterday. I don’t believe the accuracy of that any more than I believe the drop from the previous day was a tell-tale sign of progress. Scales are […]
LHRL® Slack App Day 3: Weight: 245.5lbs Exercise: 4.4 miles of run/walk. Nutrition: Fair. (I drink raw juices from “Juice From the Raw” and it helps to curb appetite….a little, sometimes. My friend John has a giant tree trunk in his yard. An old tree came down some time ago and he has been slowly […]
LHRL® Slack App The scale must be sitting on an uneven surface because it shows me to be about 3 pounds lighter than yesterday. I know better than that. I am not under the delusion that anything comes that quickly. 3lb swings are part of the dance. One benefit of being really heavy and having […]
LHRL® Slack App We are back in the saddle with Lift Heavy Run Long® #188. Here is a rundown of how this shook out: Amanda is back regular at Olive Branch CrossFit and pretty she will not survive after tonight’s workout. Von constructs his COVID-free trust circle of friends and we all want to be […]
LHRL® Slack App I have been fat my entire life. I have probably lost 1,000lbs in my life but I have gained1,254. I have tried everything there is to try and much of it worked for brief periods, only to go back to what I know, which is fried foods, red meat, cake, ice cream […]
LHRL® Slack App I could hear the sounds of kids screaming. It appeared harmless. It was almost as if they were playing “Marco Polo” in our front yard. I didn’t pay it much attention. It wasn’t long before there was a knock on our front door. Our ten-year-old neighbor was visually distraught. He asked in […]
LHRL® Slack App I was having a discussion with my mom yesterday. She has always been good at handling difficult situations. She has always told me, “I will stand beside you in any situation but you have to give me the facts.” During our conversation she made a statement that I have heard her say […]
LHRL® Slack App I like the direction that this country is going. I realize how crazy that sounds but I think that a positive future lay ahead. Granpa Bigotballs is dying and so are his small-minded views. People are looking past his teachings and learning to think for themselves. The kids- the ones who keep […]
LHRL® Slack App On this episode of the Lift Heavy Run Long® Podcast, we went deeper than usual. Here is how it went down: Daniela Krauss clarified that “double pepperoni” is more than “extra pepperoni”, so remember that. Katie Maxwell was rightfully offended that Beefcake was bold enough to refer to microwave bologna as fried […]
LHRL® Slack App On Lift Heavy Run Long® #186 we had our friend Dr. Brad Cole of Cole Pain Therapy Group. Dr. Cole is well known in the community for his treatment of pain on all kinds but more specifically he is well-known in the running and Crossfit community as a doctor who encourages movement […]
LHRL® Slack App I haven’t been to CrossFit in months- Covid, excuses, laziness and a knee-surgery are all equally to blame. I went back to Olive Branch CrossFit yesterday. I wanted to rehab my knee a little bit and just move around. The workout was a descending ladder of dumbbell squats and 200meter runs. Before […]
LHRL® Slack App Up until I was about 20 years old I thought that Mimosa trees were pretty. I liked their pinkish-orange, soft-looking blooms and I would admire them when I was driving south to school at Mississippi State University. A remember telling a friend of mine who had a background in horticulture how I […]
LHRL® Slack App I feel like… Well, I am not real sure. I feel like… …I guess I feel like feeling, or writing, or doing something. I just got back from a run. That is when I feel most like feeling. That is when I feel like it is ok to sit down and write […]
LHRL® Slack App Waddle. Waddle. Walk. Walk. Waddle. Waddle. I was awakened from my Widespread Panic induced earbud trance by the sound of a 4-wheeler coming up behind me. I stop and look around, and was surprised to see my neighbor rolling up beside me and handing me a bottle of water. “What a nice […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast we had the privilege of sitting down with Tony Hendrix and Melissa Wagner to discuss their plans to document (and participate in) a 333-mile unsupported road race called The Last Annual Halfway to Hell race which is the brainchild of everyone’s favorite masochist, […]
LHRL® Slack App I just went for a 3.6-mile run. I am a few weeks post knee surgery and I had to get out and run. I couldn’t take it anymore. Two days ago, I walked a mile with my brace. I was pretty shaky but I got it done. Yesterday, I walked 2 miles […]
LHRL® Slack App Long Weekend. Start of Summer. Cookouts. “Murph”. The cemetery lies in a shady stand of pine, a stone’s throw from a busy four-lane highway that speeds drivers through town. It dates from the 1890s, when it served as the military cemetery for an Army fort that stood across the road. I parked […]
LHRL® Slack App I was standing at the start line with the other runners, making small talk with some lady I didn’t know as we waited for the timer’s gun to go off. I made a remark about wishing I had stopped smoking earlier, as I feared the effects of cigarettes would interfere with my […]
LHRL® Slack App Lift Heavy Run Long® #184 was operating at almost full capacity. I encountered yet another audio hiccup in exchange for the betterment in some other areas. Big Thirsty cannot be heard for the first 5 minutes or so and for this, I am eternally apologetic. On episode 184: Von got an exciting […]
LHRL® Slack App We are back! Wow, it has been a long time since our last podcast, and it show. We had all sorts of technical difficulties but thanks to the patience of all of the gang we were able to get through it and put out an episode…even if the quality might be a […]
LHRL® Slack App I’m miserable. I’m throwing myself a pity party. I’m the only one on the guest list but still, no one showed up. I had minor knee surgery last week so I am stuck in a leg brace on my recliner. The last 5 days have been one melted candle of playing on […]
LHRL® Slack App Today I was thanked by a speed limit sign. Kinda strange, I know. There’s a section of my drive to work where the speed limit changes. After enjoying a spirited romp down a rural two-lane highway, the town has posted signs asking that you slow things down […]
LHRL® Slack App Allergy season is kicking off. Couldn’t sleep for lack of breathing, so I’m standing on the edge of a Vermont river casting with a fishing rod into the cold, rapid water. I should be exercising – out for a run or lifting heavy things – but allergies are […]
LHRL® Slack App As I grabbed a banana from the basket at my favorite gas station, I heard a loud and frustrated voice at the coffee bar. Obviously flustered, the lady flapped both of her arms in the air, looked directly at me and said, “I am getting too old for this crap.” I gave […]
LHRL® Slack App Forty-five degrees. Right on the edge of needing something more than this ratty old sweatshirt, but my coffee is hot, this Adirondack chair is comfortable enough and it’s quiet out. Peaceful, save for the calling of a crow and the occasional cluck from the chicken coop. Birds flit from here to […]
LHRL® Slack App 2.0 miles to the church and back. 3.6 miles to the track and back. 5.8 miles from track to track. More days than not, I have been choosing to waddle one of these distances since the whole quarantine thing began. I like it. It’s a different feeling. When I run, I make […]
LHRL® Slack App You see that spot on my shirt? That is a salsa stain that was acquired at about 6am on Monday. It’s a rona stain. It’s there to remind me of the struggle. The rona stain is comparable to prison inmates marking the days on the wall, except time is measured in various […]
LHRL® Slack App Let’s make this short and sweet. This week on the Lift Heavy Run Long® Podcast: Amanda wants to know why teenage boys lose their socks all the time. Wilson unsuccessfully tries not to make eye contact with Von before falling apart. Favorite snacks. Of course, the coronavirus. Dawn Stambaugh’s profile picture of […]
LHRL® Slack App Lift Heavy Run Long® #181 with the fabulous Hollie Trim. This week Von is on vacation with his family so we went in search of someone awesome who would uplift us and keep us entertained. The decisions was simple- Hollie Trim. She is incredibly awesome. Here is what went down on #181: […]
LHRL® Slack App Lift Heavy Run Long® continues to establish itself as the industry’s leading source of information which has little to do with the industry and is full of bad information. This is what we discussed: Swanson builds a fence, the old-fashioned way. Von wants to help, Wilson does not. Womahawk got us a […]
LHRL® Slack App Lift Heavy Run Long® #179 in a nutshell: Sylamore 50k Von says penis. Swanson is on a 2 podcast streak. Amanda is gluten-free and feels great because of it. The proper way to open a cereal box. Clothes hangers are not wooden paper clips. Manual or electric toothbrushes.
LHRL® Slack App Lif Heavy Run Long® #178. Here we go: Amanda gets 10lb bag of M&M’s with LHRL® logo. Big Thirsty is back on the couch. Von’s blood pressure machine is giving the green lights. Wilson gets a CPAP cleaner so he can avoid PAP-Lung. (I made that up). Wilson gets offended when hair […]
LHRL® Slack App Brooks Meadows Recess Founder Barbell Buddha Rediscovered Host GMB Fitness Coach Brooks, a proud Memphian, founded Recess in 2018 with a mission to help people discover joy in exercise. He is an avid martial artist and has a rich, diverse athletic background. As an adult Brooks has competed in CrossFit, weightlifting, and […]
LHRL® Slack App There is no youtube video this week…..sorry, the recorder goofed. Y’all wanna talk about it? Let’s talk about it. Here is what we talked about it….. Wilson got glasses and stopped wearing them cause he cant see(?). Two-below, all-time-quarterback and ghost runners. Did you play that? Mind of a serial killer. Amanda […]
LHRL® Slack App There are days I wonder why I work so hard at the things in life I love and find important to me. Collapsing into bed at night knowing I put in the work that day no matter what it was for means it was a day well lived. I think that’s why […]
LHRL® Slack App Lift Heavy Run Long® #175. Are you ready? Here we go: Week 7 of NordicTrack being piss-poor company with horrible customer service. If for whatever reason, you are buying a treadmill…do not buy NordicTrack. The great peanut butter argument. Everyone knows that peanut butter is to be eaten with a spoon […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast we are back in full swing after an awesome holiday season. Everyone is so stoked about 2020 and the energy is good. On episode #174 we had our favorite guest, Gary Owens and we discuss the following: NordicTrack continues to suck. 6 weeks […]
LHRL® Slack App We would like to welcome our good friend Sean Hilsdon into the 50/400 club. He doesn’t just make it into the 50/400 club, he does it with the special notation that he ran 100 miles instead of 50! This entry to the 50/400 club is special to me. We have a lot […]
LHRL® Slack App We always think of the coming year with what we need to do more of, get better at, etc. Aren’t we just telling ourselves we didn’t do life well enough this year? We weren’t successful enough this year? Think about what you did this past year. You ran, you lifted heavy stuff […]
LHRL® Slack App Lift Heavy Run Long® #173 was another week full of the most informative content in the fitness world. Here is what we talk about in no particular order: 1.YaYa gives us the straight grammar dope on when to use “Ran vs. Run”. 2. Amanda delivers fantastic choir and handbell performance at church.. […]
LHRL® Slack App It’s been a hell of a year. It has been a year completely full of some of the biggest WHAT THE F!@# experiences I’ve ever had in my life. It’s been a life threatening year and a life changing year. The “life threatening” probably influencing the “life changing” more than anything else. […]
LHRL® Slack App I watched a segment on our local news regarding a community that is known for its poverty and violence. They showed the city through the lens of a camera using somber music, dark filters, slow pans and rough corners. The reporter then contrasted the scenes of the area with more vibrant filters, […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast, we take some time to focus on what is important. Here is a list of those things, in no particular order: 5-Star Reviews Von’s killer glasses and Wilson’s going blind. Amanda runs St. Jude. Grammar- Run? Ran? Has ran? Has run? Christmas lights […]
LHRL® Slack App I deleted Facebook from my phone. Since it is not on my phone, I have not been on it much. I forget to look at it on my computer. I am not a better person because of it. It did not magically cure any of the problems I had before nor did […]
LHRL® Slack App First person to leave a 5-star review on iTunes gets a Fortitude 50k hat from Peter Mellon! This week on the podcast, we talk about Thanksgiving, Christmas lists, and The Egg Bowl. We do manage to talk about lifting and running at least a little as we discuss training plans and running […]
LHRL® Slack App I went to the store on Wednesday. The very nice lady behind the counter seemed to know all of her customers by name. As she vistited with another lady, I overheard the customer say, “Are you having a large gathering at your house with a big spread of food?” The owner of […]
LHRL® Slack App I am running down the street when I see a lady pulling out of her driveway. She drives her big, fat, black, SUV down the street and does not even bother to move out of the way. She did not swerve to hit me but she also did not swerve to avoid […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast we had the pleasure of sitting down with Peter Mellen. Peter is an avid st. Jude supporter, passionate runner, aspiring running coach and race director for the fortitude trail race 50k/25k event. He is taking over the Stanky Creek Race in September which […]
LHRL® Slack App I got a new car last week. I purchased a 2017 Hyundai Accent. No options. Very basic. The cheapest thing I could find with less than 50k miles on it. My old car was a 2 door Altima. It was a much nicer car in terms of value but I wasn’t a […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast. Big Thirsty takes his seat on the couch. Amanda refocuses on getting fit. Von is cold. Wilson is grumpy. We also discuss television packages and Disney+ because these are important things if you want to be fit.
LHRL® Slack App I was in 8th grade when it came out. I remember it like it was yesterday. I couldn’t wait to open it. It seemed as if it weighed twelve pounds and was made from solid platinum. The 2-cd set of Guns n’ Roses Use Your Illusion box set was the biggest thing […]
LHRL® Slack App What are you doing in your off-season from running? Do you take an off-season due to weather or holidays or just because you need a break? If you run straight through month after month, what does your cross training look like? It’s no secret I live “up north”. Northern Michigan. No, not […]
LHRL® Slack App Man, oh man, what a weekend. Tunnel Hill 50/100 Mile Race. There is always a big LHRL presence but this year was extra special. There was so much support, so many first-timers and so many incredible stories of guts and toughness. I am very tired and my brain doesn’t work so that is […]
LHRL® Slack App Von says that the first day after daylight savings time is cursed and Thirsty gets the chaff. What do these things have in common? Probably nothing, which coincidentally is the same as most of our topics. FB live was not working and Brian wanted to stream it from his computer. Wilson resists […]
LHRL® Slack App Major died last week. He was hit by a car. It is such a sad deal. Major was the neighbor’s dog but the neighborhood belonged to Major. Major did what Major wanted to do at all times. Somethimes, I would come home and find him laying in the middle of the road, […]
LHRL® Slack App Last week someone asked me, “Why did you stop writing?” I didn’t know the answer to that. Some of the things that went through my head were: Time…which is bullshit. Language…I am not intelligent enough to write eloquently without cursing all the time. Grammar…I am so insecure about my poor use of […]
LHRL® Slack App We got the band back together. It seems like it has been forever since the four of us have been on the same podcast together. Life has been hectic, so we have been adjusting schedules to make sure that we can all be together. On Lift Heavy Run Long #166 we talk […]
LHRL® Slack App The Tour De Sprit 24 Hour Race is upon us….and Thirsty is bringing McDonald’s. The 2020 CrossFit Open is here and we are all excited about the workout….except we botched it and read out the 2019 workout and discussed it for like 10 minutes. Wilson was accosted by the other hosts because […]
LHRL® Slack App Lift Heavy Run Long® #164- Ultra season is fast approaching. In the mid-south, it appears that summer is going to last forever. Wilson thinks it ends next week; Thirtsy thinks we have one more heat wave coming at us. The 24-hour race is coming up. Last year Wilson had a wardrobe malfunction, […]
LHRL® Slack App For the past 2 years I’ve done a lot of heavy lifting and none of it has involved actual heavy physical weight from a barbell. I miss the barbell and plan to find a way to get back to it in 2020. However, when I was still lifting heavy I learned a […]
LHRL® Slack App Von was out because he lost his voice, which is kinda needed for a podcast. We had Slammin Sammy Renfrow work the camera and act as a host. Sam is one of the LHRL community’s favorite people and I hope to have him fill in more often. Amanda is out of her […]
LHRL® Slack App Ok, if you never read another bio, please read this one. Janice Marie is out of her mind with awesomeness. She was on episode number #14 of the podcast way back in the day and I honestly hope that she is on about a dozen more. I had a work commitment […]
LHRL® Slack App I haven’t trained enough. The trail will be tough. Pretty sure I’ll be the last one to cross the finish line. We have to run up a mountain. The weather forecast is a beast. Mud. Stinging nettles. Bears. It’s in the middle of a huge forest. I’m going to get lost. Did […]
LHRL® Slack App It’s no surprise the LHRL group has exploded in popularity and we’ve gained huge numbers of followers. Geez, we are awesome! Some people participate multiple times a day in the Facebook group, some never do; some people run, some lift, some only do one, some are on the disabled list for a […]
LHRL® Slack App This summer there were a few trail races on my schedule. They were slightly longer races that would require me to carry some stuff in order to be self-sufficient and ready for whatever the trail threw at me. So I bought a hydration pack. I love the concept of a hydration pack. […]
LHRL® Slack App There have been some conflicting stories regarding Big Thirsty’s trip to Area 51 so we will just have to take his word for it. Von’s father-in-law, Denis passed away this week. He was a financial backer in Olive Branch CrossFit. It probably just seemed like another check or a typical loan to […]
LHRL® Slack App Grief. Google tells me that it means “deep sorrow, especially that caused by someone’s death.” It can also mean “trouble or annoyance.” 2019 seems to have served up a heaping helping of grief. It has also, at least for me, served up a little bit of trauma and some serious opportunities for […]
LHRL® Slack App I’m gonna be honest, Big Thirsty did not really find the Ark of the Covenant but he did eat a Popeye’s Chicken sandwich which is pretty close in terms of value and availability. Amanda got the boot. For real, she got a boot on her foot after suffering an apparent stress fracture […]
LHRL® Slack App Hot summer day. Middle of a training ride. I’ve just climbed over the crest of a long hill. Legs are burning, gasping for air, and desperately thirsty. As I sit back in the saddle and relax my pedal cadence, I reach for some water. Grabbing the bottle from the cage, I take […]
LHRL® Slack App Lift Heavy Run Long® Podcast #159 is in the books. This week Amanda is out of town on vacation. Wilson has the house all to himself but no trouble to get into. The Popeyes vs Chick-fil-et debate rages one. Wilson bitches about his first-world problems like having to sift through Facebook to […]
LHRL® Slack App Dean Karnazes, ultra marathon runner and author of Ultramarathon Man said “There is magic in misery. Just ask any runner.” It really doesn’t matter what type of miles you run, there is magic and there is misery. Road miles, trail miles, fast miles, slow miles, miles between obstacle course events, miles during WOD’s […]
LHRL® Slack App Lots of exciting stuff to be talked about on the Lift Heavy Run Long® Podcast #158 almost none of which will make you a better person but it will make you more funny at parties and likely a better dancer. Wilson got one of those traffic tickets that is taken by a […]
LHRL® Slack App Saddle up! Here we go. Episode #159: Amanda starts a training plan on top of her training plan. Von steals the janitor’s keys in high school so he could roam the halls and lower the basketball goals. Thirsty has his mom correct him on Twitter. We discuss the new Mr. Rogers movie […]
LHRL® Slack App I’m on twitter a lot (@vonralls HMU!). On twitter if you aren’t super liberal you’re an intolerant racist and if you aren’t super conservative you’re a snowflake that wants to ban guns and make everyone gay. There is no middle ground on twitter. Everything and everyone gets set on fire all day […]
LHRL® Slack App Raised on a farm in a small town of a little over 200 people Ron Bogart met a city girl and moved to the city. He had some kids, got fat, got skinny, got fat again and then got healthy. Played a bunch of Racquetball, Joined Crossfit Springfield in 2010 and got […]
LHRL® Slack App “I went to the woods because I wished to run deliberately, to front only the essential facts of the trail, and see if I could not learn what it had to teach, and not, when I reached the end, discover that I had not adventured. I did not wish to […]
LHRL® Slack App This week on the LHRL® Podcast: The air conditioning is not working in the LHRL studio and it’s a bit warm. Nothing is as good as it can be without enough sleep. T his week’s victories. Beefcake gets publicly humiliated as he takes a thumping at the hands of Gavin May during […]
LHRL® Slack App Believe it or not I do not have all the answers. It’s possible I have no answers. Well, maybe I have answers, but they are probably wrong half the time. Who even knows? Nobody. Nobody really knows. We’re all just trying to (hopefully) make ourselves better. If you had ran into me […]
LHRL® Slack App I’m tired and don’t have a lot to say. But I did some chin ups and bench pressing today! More weight than last week, so getting stronger. View this post on Instagram Chin ups this morning. A post shared by Von ಠ_ಠ (@vonralls) on Jul 29, 2019 at 4:43pm PDT Today’s Training […]
LHRL® Slack App I’ve been kinda quiet lately but I’ve been on a personal journey the past few months. Lots of things have happened and lots of things have changed. I started hormone replacement therapy for menopause March 1st and that’s when my quality of life started to climb out of the dark pit it […]
LHRL® Slack App Most anytime there is an option to get out and do things or sit on the recliner and watch tv, my choice is generally to sit at home. The older I get, the less I want to do. Fortunately, my wife is energetic and likes to do new stuff so she keeps […]
LHRL® Slack App Someone said something to/about my wife yesterday that was really bothering her. It was just eating away at her all day and night. I definitely know that feeling. It’s totally fine to take a couple of minutes and consider how something someone said about you makes you feel. Acknowledge it, and then […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast: Amanda has to put Von in a sleeper hold just moments before going live because he insists on talking politics. Each of us shares a victory that we had in our lives as well as things we are working on to be better […]
LHRL® Slack App Where were you when you were 21? What were you doing? I got to do a Find My Way podcast with one of the men that made it all the way through The Process at the Special Forces Experience. His name is Stephan Faiazza and he is a 21 year old CrossFit […]
LHRL® Slack App I got to coach a big class this morning at the gym. It looked like this: I got up pretty early today and got to the gym around 6:30AM. Class starts at 9AM so I had plenty of time to train and someone wanted to come in and get their workout done […]
LHRL® Slack App Here we go! Lift Heavy Run Long #153. Big Thirsty is back from his suspension. Amanda is down ten pounds and doing it Naked. Von is on the path to enlightenment. And Wilson is wearing socks with Amanda’s face on them. On this episode we discuss: The importance of training mental health. […]
LHRL® Slack App Something really cool happened this past Friday. I decided to go do a class at the gym (Olive Branch CrossFit). We have a fantastic coach named Steven Mathis, and he is also a good friend. We got to talking about me trying to build strength back and easing back into training again. […]
LHRL® Slack App Do you ever stop to think about the amazing opportunities that are all around us? I’ve been watching the HBO series Deadwood for the last couple of weeks. Could you imagine trying to live in one of those mining towns back then? Imagine trying to open up a business. Even if you […]
LHRL® Slack App Do you know what your core values are? I was listening to the Alpha Hippie podcast on my way to work this morning, and he’s doing a series on a course that he has called “Masculine Mastery.” This episode was about core values. He talks about the importance of knowing what your […]
LHRL® Slack App On this week’s podcast, we touched on all kinds of stuff. Amanda baked Wilson a cake (because he needs more cake in his life), Wilson admits to being a hypochondriac of injuries after pulling calf muscle, and Von did a push-up. We talked about the importance of sleep: https://pdfs.journals.lww.com/acsm-msse/9000/00000/Extended_Sleep_Maintains_Endurance_Performance.96572.pdf We discussed hydration […]
LHRL® Slack App Nine years ago I had been “doing” CrossFit for over a year and had some pretty decent success. Here’s a before and after picture I like to keep around as a reminder: Anyway, I decided that I wanted to “put on some mass.” It was a lot of fun. My coach Doug […]
LHRL® Slack App I am feeling VERY good today. I am also feeling very motivated and inspired. I bet if I started logging it I would find out that my motivation comes in different waves or cycles. Yesterday I did not feel like doing anything. Even things I love to do, I just wasn’t feeling […]
LHRL® Slack App I did a push up!!! I can’t believe it, I’m so stoked!! One week ago I couldn’t push myself off the ground. Check. Me. Out. I feel like such a badass. Yesterday I was really depressed and was telling myself I wasn’t sure I would be able to build any more muscle […]
LHRL® Slack App Debbie is the Pied Piper of fitness- everywhere she goes there are people following her contagious spirit. She makes people believe in themselves simply by briging a smile and a positive attitude. Debbie is everyone’s favorite. It’s is possible that you might remember her from Episode #21 way WAY back. We have […]
LHRL® Slack App Got back into the gym today. It’s been a hell of a week. Some good friends of ours lost their 19 year old son in a motorcycle accident this week and I have been thinking a lot about that and we have been trying to help this as much as you can […]
LHRL® Slack App You guys, I did pull ups today! Not a lot of them, actually just two strict pull ups. Last week I couldn’t even hang from the bar so I’m super stoked about that. Strength 5 Sets of 5 Reps Rear Foot Elevated Split Squats Static hang from bar practice Conditioning “Honeycomb” 10 […]
LHRL® Slack App Empathic – showing an ability to understand and share the feelings of another. … Strength – the quality or state of being physically strong. I have landed in a place after the last few weeks where these two things have become very important to me. So important that I feel like I […]
LHRL® Slack App https://youtu.be/B8TtFv3KUvs Sam Renfrow decided to stir the pot. Gavin May is a world-class eater, as is Wilson. Sam managed to mix the words harshly enough to where the only way that Gavin and Wilson can maintain their friendship is to settle a score. The date has been set for Saturday, July 20th […]
LHRL® Slack App I like to have cool names for things. I can’t put my finger on it, but something is about to break wide open for me. I don’t know what to call it or at least I don’t know what to put in the title box or on the image. I know I […]
LHRL® Slack App “Trauma doesn’t have to defeat you. It can be a perfect opportunity for growth. Don’t just make a comeback. Use it as a catalyst forward.” – Matt McWilliams A catalyst forward. I started doing some googling this morning and came across this quote. It was like it was speaking to me. Pointing […]
LHRL® Slack App Mood/Reflections/Rambling: I am running short on time today so don’t have a lot of words. Feeling really good though! Very inspired and motivated. Training: Ran 5k at lunch. It’s getting hot down here in Memphis. -The Rev
LHRL® Slack App “You know how Laura is- she was so enthusiastic. She touched on the 1,000 things they needed to improve upon but emphasized the things they were doing well. All of them were so excited and worked so hard. Laura Pinkley was made to inspire kids.” That is what Amanda had to say […]
LHRL® Slack App Last night I had just crawled into bed after 4 hours of non stop hustle after work to sell our old Bayliner boat and watch it go down the road when my cell phone text message dinged. Normally, I have it on Do Not Disturb by 9 pm and it was 9:30 […]
LHRL® Slack App Mood/Reflections/Rambling: A little panicked and a little worried, but I’ve learned/am learning that sometimes that can be part of the process. There’s a great Bledsoe Show episode that I started listening to this morning with a guy named Paul Chek. He talks about when you lose your center and start to freak […]
LHRL® Slack App This week we are replaying one of our favorite episodes. Episode #39 from the Sylamore 25K and 50K. We think it’s worth a revisit! Enjoy. Last weekend, we had an awesome crew of folks get together and run the Sylamore 25k/50k. This is my third year participating, and I think I enjoy […]
LHRL® Slack App Mood/Reflections/Rambling: I stayed home with the kids today. Luckily I sometimes have that option with my work. My Son had a basketball tournament all day so it was just me and my little one. When I work I like to take walking breaks every hour or so. It keeps my flow going. […]
LHRL® Slack App Mood/Reflections/Rambling: Today is Father’s Day! I haven’t done too much today. I had to get the yard mowed early because it’s supposed to rain tonight and the rest of the week I think. Mood is pretty good and positive. It was nice to spend a day hanging out with my family. My […]
LHRL® Slack App Mood/Reflections/Rambling: I got to be around a lot of people today at the gym. Normally I don’t like being around a lot of people, but many times at the gym a lot of people will show up to workout and it gets me fired up to coach the class. Today was one […]
LHRL® Slack App Mood/Reflections/Rambling: Ok, gang, I’ve grown super tired of typing and speaking the word “Rhabdo” so I’m done with it. I’m ready to move on. I’m turning my back on rhabdo. Yes, I will be recovering and making my comeback for a while now, but really I’m just tired of it being a […]
LHRL® Slack App Mood/Reflections/Ramblings: It’s my birthday! 44 years old. Boy what a year it’s been. Do you ever wish you could go back in time and talk to yourself in the past? What would you say to them. I’d have a lot to say to one year ago Von today. Happy to march onward […]
LHRL® Slack App Mood/Reflections/Rambling: Cautious and trying to watch and listen intently. I was a guest on a podcast called the “Up Before You” podcast. It should be out in a week or so. Anyway, when I hung up with the guy I realized that I had just spewed out a whole bunch of stuff […]
LHRL® Slack App I’m an average person and I do average things. This mostly irritates the crap out of me because I feel like I’m meant to do great things in life and struggle to dig my way out of the average hole I’m in. It’s a battle to do epic things when you’re tethered […]
LHRL® Slack App This week on the Lift Heavy Run Long® Podcast: The Rev’s parents are moving, today, like right now…so leave work and come home and help. Crystal “Pistol” Landers asks the Fleet Feet Running community for suggestions for a low budget shoe to help her friend that battled cancer and is trying to […]
LHRL® Slack App Mood/Reflections/Rambling: I am very happy today. I’m in a great mood. I’m really enjoying this new lens that I’m looking at everything through. I’m taking a lot of things in and noticing that there needs to be action taken and planning lots of different attacks. It’s great. As I focus more and […]
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Mood/Reflections: My mood goes back and forth. Some moments I’m over this whole thing and just want to feel 100% again. Other moments I’m feeling grateful for the reset. I’m learning a great deal of patience.
Training: I didn’t do much today and don’t really intend to. I coached the early am classes at the gym, and then came to work. I went for a nice walk at lunch and enjoyed the sunshine. My hamstrings are SUPER sore. I am guessing it’s from the wall balls during Saturday’s workout. I’m going to wait another week or so before trying to add any workouts into the mix. Stick to jogging/running for a little bit longer.
It’s my birthday week and that means that good ole Thirsty Runner and myself will be running a couple of times this week. His birthday is on Tuesday and mine is on Thursday. We usually run 4.x miles to correspond with how old we are (we’re the same age). This time we will just have to see how it goes. Maybe 4.4 miles or 44 minutes whichever comes first! Have a great week and do something awesome! Send me an email and tell me about it.
-The Rev
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Here are the two options:
- Have a body like Rich Froning but be unable to do a pull-up, squat 200lbs, or run a mile.
- Have a body like Warren Sapp and have all of Sapp’s capabilities in his prime.
Which one do you choose?
If I’m being honest, which I rarely am, I would go with Froning. Who wouldn’t want to look like that guy? I would also tell you that I place fitness as a priority over physical appearance. Obviously, one of those two things is a lie.
This being said, at one point, I would have told you, “If I could just get out of bed in the morning without being so depressed and sad then I would be happy.” Well, I got passed that and immediately went on to say, “If I could just drop 20lbs and run a mile, then I would be happy”. I did that, and I was still broken. As I continued to progress, so did my list of demands before I would allow myself to be happy with who I am.
“If I could just do a pull-up…”
“If I could only deadlift 400lbs…”
“If I could only make this much money…”
“If I could…”
“…then I would be happy.”
Have you ever seen Warren Sapp? He is not exactly what you would call a fitness model.
Have you ever seen Warren Sapp blow off the ball, bull rush over a 6’6″ 300lb lineman and then hunt down a 6’3 190lb Quarterback from behind? The guy is a fucking freak of nature. A legitimate beast. I bet he never spent time wishing that he looked like a fitness model (or maybe he did, I dunno.)
The point that I am trying to make is that I think that goals are awesome. It is good to have goals and it is healthy to try and achieve them. The problem is when the things that I consider goals are nothing more than barriers to happiness.
Whatever my goals are, I need to prioritize happiness and contentment on the front-end and then enjoy what comes with the journey. The only thing that is going to bring me happiness is happiness. Being taller, fatter, skinnier, stronger, richer brings about change but that change does not necessarily include happiness.
If I can’t be happy then I should try to be grateful. If I find gratitude, I will be happy to tell you about all of the things that I am grateful for. It seems to work that way.
Make it a good day, today.
If you are out of bed and have even the slightest bit of motivation, from where I come from, you are crushing it.
Peace, love and all things Beef related,
Beefcake