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kexp an affiliate of the university

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of washington we believe everyone who runs

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have a great introducing the run

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john richards i've done a mix of music, an

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inspiration motivate you on your run, subscribe,

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wherever get your podcasts made possible

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in part by running welcome

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the kexp run, cast on

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john richards, a runner for

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of my life keeping me physically, and

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mentally sane and i just ran

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a 7 miler just now

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some he'll work so i can be in the mood

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to talk about running or him in the mood to just sit

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and talk about running our ,

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inspired to iran i hear from so many people

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who ride back you can always right us run task

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the key x p dot o r g who are

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training who are out his for casual run

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a walk through and other things as well

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and other people who are an actual

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races listening to the run

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guess i really appreciate that that you trust this and

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i love other messages the came in i'm going to be reading

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a bunch of those to remind you that

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you're not

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the longest running can feel alone

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and after the ragnar uncanny

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man i didn't feel

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alone at all and you aren't alone is a lotta runners

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out there mitre give the way by the way

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i should mention that more often see runner you

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wave don't be that personal looks away even

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if they don't way back kimmel away you

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know everyone to do that because you

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know you could use that when you're out there running we did a lot

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of wave and out there and the ragnar course

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picture lot of the ragnar team for being a part

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of the run cast and my friend seven call

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for helping me record that an hosting the

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one before it's love that guy max

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love this guy's it right and say thank you

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most excellent soundtracks my evening ron

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i went out for a loner on wants a started to cool

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down the run cast ragnar

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episode came on and kept me going to highlight

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was a mall and sniffers yelling and my years

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as gone up that last hard hill on the cheap self

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trail hearing from terry of

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just at the top and running into the

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last remnants of remnants beautiful sunset to the go

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team one of my personal favorites as

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well got home is ken was

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just talking about his selection he's got a

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voice for radio for radio the order and

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chaos episode the speaker degree there's tons

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in the past then i bought tickets for that

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man to the shoebox soto happening the week after

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a run the portland half and recover for

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another round attorney for sacramento it

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does look like a fun course thanks

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for putting it on my radar john thank

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you max so much i am now training for

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it the tucson marathon

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and then i hope we get

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my best time we will see our it let's get into

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the throne cast all right enough talk and we got music

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to get to scan lot of good stuff it's all

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new music including this one spiritualized

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something i loved to listen to when i'm running this is

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always together with you because

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i am and you're not alone

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the

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yeah

8:12

the

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oh

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he

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our increase the faith there is a new beach

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bunny tracker dot the best silence is golden

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awesome about that and yeah yeah yeah

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spinning off the edge of the world with spiritualized

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always together with you i don't know though mixed message

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in that said but hopefully it's inspired you to keep

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moving so are each year

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i take the leg at ragnar were you

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run up deception pass in the middle of

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the night in irani up a mountain pass

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at three or four in the morning

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and in my case for about

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ten miles and ,

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earlier than you know you're gonna run later but i

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tell you find this be honest it was spiritual

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for me do have you had this run in may

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not be happy right now because you listening

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the mean i'm going in the way i'm at best it

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can be in a race it can be

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on your own it can be a

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dawn run and even run tell me about to

16:53

run cast kicks be that or if he had that

16:55

moment for me more

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than ever before it was that

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ronnie with spiritual for me pure dark i

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encounter just a few runners the headlamps

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we said hi to each other seem to support

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mans once in awhile and you're just running over

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a bridge when you get to the top and

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you're looking out over the world feels

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like and i'll be honest it was a reset

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for me and i didn't even know what was happening

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i've been i'm dealing with a lot of grief

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and and and depression is knocking on the door

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because a lot of that greece but

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doing that and then having then having

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full of people waiting for me at the top

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that is why we run this is why we train

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this is why running his life

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you don't have to run up amount in the middle of the knights

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but you should sell and yourself past her comfort

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zone and see are proud you can be of yourself

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that can be on up a trainee runway you're

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gonna run three major on for maybe an hour

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and ten get up to twelve maybe the race

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at maybe this is a little outside your comfort zone

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sized a tented gunmetal get

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out there run challenge yourself be

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proud yourself we only got this one

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life to live in speed you get a chance to run

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up amount in the middle of the night i highly

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recommend this is a perfect saw

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going into that is that panda bear panda sonic

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boom a song called go song

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go

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yeah

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no

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now i know when i'm free nikki lane

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with first i thought implosions latest

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had enough they just got the right beats to run to

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him too many and panda bear thought i grew i know there's

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anything on that record that i would get into

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the run cause i really liked the record us

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think that one works or are it will

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get back to the mix read

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after short break

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right i genie wrote in from northern connecticut

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it said so pre shit the run tests which is my go

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to podcast for interval training know

32:51

i love the interval training and by love i mean

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i hate it but i know i have to do it i've been running

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for fifty one years and belong to a dedicated

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sixty five plus new england

33:01

running club when i'm on the curve that

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him oval johnson's we encourage

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met whenever your passions as is

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your metaphor for live on track

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workout days a run cast is my nutritional

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energy besides them electrolytes

33:14

thanks for the run cast happy trails i love

33:16

that so much preceded

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over in northern connecticut and i pity

33:20

run and that curve right now are

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a we got one from mount father's

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seattle artist and i just love

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this one's got behind a silent door here on the wrong

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all

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all

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hi there with blending

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you heard the churchill guard that very positive

44:46

song about , just

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love another person mans always there the name

44:50

of the song amount far behind a silent

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door i have found running to be be

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solitary saying ah

44:58

but having people in your life support you

45:00

especially for do in do it's

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a really nice to see the people understand how important

45:04

running as hope you have that your life if not

45:07

pay to not self know

45:09

how important it is and don't give a damn

45:11

what other people think you just get out there and run just maybe

45:13

of so and run a that you might want to look in a new

45:15

relationship now this isn't a relationship advice

45:17

podcast but you know the run and

45:20

i figured i'd throw it out there are eight andrew

45:22

said i hey i was raised minnesota the puget sound

45:24

was last place i live in the us back in two thousand

45:26

and six before moving hamburg germany the age twenty

45:29

three a certain who lives here i'm very grateful

45:31

for the inspiration worse and play the spring to my runs

45:33

life and you was recently i was on vacation

45:35

on the spanish coast in catalonia

45:38

seek it out the see the the pines of my run

45:40

in the blazing he they're hot air sick and pungent

45:42

with time saps forces pulsing

45:45

chirping and eunice melting with the run

45:47

cast on my headphones as i took in the ocean

45:50

below this below this runny romance

45:52

novel andrew thanks for the running

45:54

community and for reminding me to

45:56

be gentle with my

45:59

that our be so much i've been doing some slower

46:02

training runs and it's really hard for me to

46:04

be kind of myself i'm used to russia

46:06

has said has said i need to get the miles and

46:09

and be nice to my body so yeah be kind

46:11

yourself also really quick sand in west seattle

46:14

krieger i'm told frequently seen alone

46:16

l guy

46:16

i'm other and guess i'm running the five k

46:18

run

46:19

hope on september twenty fifth and seward

46:21

park and support a pediatric brain

46:23

cancer research associate seattle children's

46:25

hospital love it here is to all the

46:27

five can take a runner's other you don't need to do

46:29

a marathon the be a runner i , argue

46:31

sandy union after ruff five

46:33

key to be a runner get out there

46:36

and run a mile aren't as get back to and

46:38

love these thou this is that this is marlon williams

46:40

was called river rival

46:42

a cat goes with that's very descriptive

46:45

email we just go wrong

46:49

no survival

46:52

it's oh

46:57

no straighten

47:01

, room to

47:13

i can see

47:30

no

48:53

long

49:37

hey

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oh

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right

56:18

hi i just as is actually

56:20

twenty i just got this message in my inbox has

56:22

, the syringes together in it comes

56:25

in from naomi as we're slowing down here

56:27

are oh by the way that was wholly ship beyond frames

56:30

how do you with town and marlon williams river

56:32

rival we're we're melanie out here at the end of his podcasts

56:35

ah it's has thanks for your show i love the music

56:37

or positive incursion attitude as always really jazzy

56:40

her one on the weekly mix so excited

56:42

to hear other antacids some self running

56:44

say thank you for always emphasized that anyone away

56:46

says up their shoes and hits the payment even for a block

56:49

is a runner yes this past weekend or m my first

56:51

five since before covert times

56:53

after the race a friend of mine did not run

56:55

lamented the fact there weren't many quote fingers

56:58

real runner set the race we

57:01

, , if we met us and since we

57:03

walked a block or two he did at

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the time a comeback was just to counter back that

57:07

was a new race a heatwave and that it was my twelve

57:09

mile that week and walked up and now i wish

57:11

i'd say thought that nonsense i'm

57:14

a runner john richard from their own cast says

57:16

so and own do i that

57:18

is right real runners come on now

57:20

is really hard to get crappy com it's like that person

57:23

sought take space up in my have the right do not

57:25

let people take rent free rent in

57:27

your head naomi rent in so thank you for

57:29

being one of the possibly says a my and sometimes

57:31

literally in my ears they treat my first half

57:34

marathon the porthole have this

57:36

october special days where after walk

57:38

a block or two would don't feel like a real runners

57:40

you walk as much as you want to then

57:42

you run we're all runners anybody gets

57:44

out there are morons i just love it i know all

57:47

runners out there listening right now you're not

57:49

judging anybody you just encourage people when i

57:51

run by the walkers and you gotta

57:53

rest i just they keep it up or say

57:55

enough we got a few miles to go to keep

57:57

going and that's what i do on this front as i really prefer

57:59

the ah thank you for all the message that got so many more i

58:02

get to please write me i'd love to hear from you run cast

58:04

and cakes be dot org a and

58:07

man we have more of these run cast come in and

58:09

in just a i'm really honored to be in your life

58:11

in a part of your running i'm a

58:13

really quick a quick got this quote

58:16

naomi you're gonna love it bart yeah so actually

58:18

had this had this say it i think on the last run

58:20

cats i wanted to it said i often hear

58:22

someone say i'm not a real runner we

58:25

are all runners some just run faster

58:27

than others i have never met a

58:29

fake runner love it see you next

58:31

time thank you so much oh and thank you isabel

58:33

thank you to the entire team aka x p if you love

58:35

these podcasts let us know and make sure support

58:38

ke xps how we pay for these things can speed

58:40

auto r g is how you do that and don't

58:42

miss the morning show it is there for you to remind

58:44

you just like this run cast that you

1:01:13

the xp and affiliate of the university

1:01:15

of washington we believe everyone who runs

1:01:18

have a great soundtrack introducing the run

1:01:20

cast with john richards a dynamic mix

1:01:22

of music an inspiration to motivate you on your

1:01:24

run subscribe

1:01:25

wherever you get your podcasts made possible

1:01:27

and pets i prefer running