The 20 Minute Runner

The 20MR Episode 93: NC Marathon/half marathon coverage

2011-11-20T16:17:00.000-08:00


Roland and Bert finishing the 2011 NC Half Marathon

It's finally here! The NC Marathon/Half Marathon. Last year it was in March; this year they moved it to November, hoping for a bit cooler weather: it worked. With temps in the mid 30s, and clear skies, it was ideal.

In this, Episode 93, join in as we run the half marathon. My good friend Bert and I ran well and ended in 1:56:11 (unofficial). We both felt good and were determined to run this one together. For some of it, I led a bit. For some of it, he led a bit. Regardless, we promised each other to run together. And we did. It really was enjoyable to run just to spend time with a friend and enjoy the crowd support--with no time goal in mind. However, we hoped to break 2 hours and we, of course, did.

Listen in as we gather our stuff the night before and then record the day of the race itself. While not a PR, it was probably the most rewarding races I have run: all because I ran it with a friend and saw him get through his first race. We did it together.

Thanks for joining us on the streets of High Point as we made our way along the 13.1 mile course. Thanks for sharing some of it with me, and as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

The first song heard in the body of this episode is "Fall into You" featuring Phil Bensen by Amanda Duncan.
Check it out at Music Alley.

The second song heard in the body of this episode is "Elycobacter" by Vince Carpentieri. Check it out at Music Alley.

The 20MR Episode 92: So You Want to do a Podcast?

2011-11-05T18:19:00.000-07:00

It's great to have you with me for Episode 92 of the program. Thanks for taking time to run with me. In this episode, we go on an 11-miler--in the cool rain. While it sounds like a bad day, it was a perfect one for running.

My recent physical went well. The nurse was initially concerned about my low pulse rate (we talk about that in the show). Also, my doctor is a runner, triathlete and trail runner. He spent more time talking about running than how I was doing! Seriously, my numbers were very good and he said that I was "not wasting any beats." I am thankful. I hope you are doing well with your health and running as well.

But the main part of this episode has to do with some general ideas about how to do a podcast. Maybe you are thinking about starting your own show. Get your pencil and paper and jot down some notes. As Tim from Canada recently told me, "I might do a podcast." My answer: "Go for it!" I hope my instructions are helpful. And as I said in the show, my words are not always the best, or the only way, but they are based on my experience and my love for running and podcasting.

We hope to record at the half marathon with Bert for the next episode. Hope to talk to you then. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

The song heard in the body of this episode is "Better Days" by Semi. Check it out at Music Alley.

The 20MR Episode 91: Twitter Shout Out! New format

2011-10-22T18:46:00.000-07:00


Figs from my back yard

It's really great to have you along for this, Episode 91. During this nine-mile run, we talk about a recent trip to Virginia, and also hear from a couple of listener emails. One of the listeners is just getting into high school. It encourages me to know that some of our listeners are younger ones. We seem to cover the gamut...and I am honored to have you on board.

We also share the names and "what they are doing" from Twitter. If you have not connected with me on Twitter, why not take a minute and do it now. To all of you who follow on Twitter--or other ways--thank you! It truly is encouraging.

Finally, you will notice a change in the beginning and ending of the program. As much as I love Roger Subirana Mata's music, after so many openings and closings using his hypnotic piece, we fondly move on. I hope you like the more upbeat and contemporary music. Choosing a song called "Running" was a no-brainer. Drop me an email and let me know what you think. We may have a few more surprises as well in the days ahead.

So, thanks for sticking with the show--and me--so long. It has been a great ride and I hope to continue running together for many more episodes to come. But most of all, as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

The song heard in the body of this episode is "Running Wild Child" by Lance Larson. Check it out at Music Alley.

The 20MR Episode 90: Daily Mile Shout Out!

2011-10-09T16:27:00.000-07:00


dailymile.org

Welcome to Episode 90 of the podcast. It's hard to believe that we have reached the completion of another 10 episodes. Thank you for joining me on this journey. It has--and will continue to be--a blast.

In this episode, we discuss several running related topics including: Spibelt, running the green way in High Point, mileage update and why I am staying away from one of the highways I have been running. (Hint: it has to do with my knee). But, the main point is to share some listener email and give a SHOUT OUT! to all of my friends on Daily Mile.

DM is a great place to share your training information. Think of FB for runners. Thank you to all of my friends at the site. I hope that even more of you will connect. For the truth is that you are why we do this podcast. Your encouragement and interaction are great. Why not go to DM right now and look me up. Here how in the podcast itself.

Well, that's enough for now. I hope to hear from you via email or DM. Keep up the running. Thank you for listening. I feel very honored. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this episode

Daily Mile website

Spibelt running gear

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at Music Alley.

The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 89: "Boo!" (Chi refresher)

2011-09-25T18:32:00.000-07:00


"Boo"

Join me for Episode 89 as we take a run through the streets of Wallace. I share about "Boo", my late stepfather's cat. He was such a comfort to him. I believe that animals are a gift from God. We love them and they love us--unconditionally. Regardless of what kind of day we may be having, they are always there to comfort and encourage and just hang out...

Remember that this is a podcast about life (and sometimes running) that happens to take place while running (at least most of the time). If you think that last statement was a bit all over, the same can be true for this episode. But, in addition to Boo, we talk about:

Goals for the half Nov. 19
Chi refresher
Mollies, mollies, everywhere! (aquarium update)
Other things that popped in my head!

Thanks for joining me for this 9 mile run. We are beginning to increase the distance of the long run now and want to get up to about 14 before the race taper. I trust your running is going well. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Antalya" by Robert A. Wolf. Check it out at Music Alley.

The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 88: Good Night (hurricane) Irene

2011-09-06T18:53:00.000-07:00


The "Grand Strand" at Myrtle Beach, SC as seen from the Skywheel

Welcome to Episode 88. Join me on a warm 6-miler as we deal with the heat and talk about things going on with life and my running buddy Bert. If you missed episode 87, go back and catch it as he and I took a run together. He has since been injured, but is improving. Patience is the key. Remember: too fast, too soon and/or too much never works. If you are new to running, give yourself plenty of time to get into it.

Cindy and I had to leave the beach a day early because of the approaching Hurricane: Irene. Just as we were leaving, the waves were picking up and so was the wind. But while we were at Holden Beach, NC, we made a trip to Myrtle Beach, SC and rode the Sky Wheel (a very large enclosed roller coaster). Awesome! The picture above was taken with my iPhone from the top. Sweet...

Anyway, we are now safely back home and none the worse for the wear. I trust that things are well with your life...and your running. It is always so much fun to have you along. Why not drop me an email at 20minuterunner@gmail.com? I'd love to know that you are listening. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Pipeline (radio edit)" by The Shining Skulls. Check it out at Music Alley.

The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 87: Race Plans While Running with a Friend/listener email

2011-08-19T19:36:00.000-07:00


Roland and Bert in downtown High Point just before a run

After some time away, it is really good to be back with you for this, Episode 87, of the podcast. Life has simply been so hectic of late, but I have been wanting to continue the show. Thanks for your patience...and continued encouragement relative to the podcast.

This episode has several things going on, not the least of which is a segment recorded while Bert and I ran through downtown High Point. We discussed upcoming race plans--hint: my plans have changed a bit--and talk about how fulfilling it is to have someone to run with. I must admit that I am enjoying having someone to hit the pavement with from time to time. I trust that you have such a person in your life as well.

Before the run, I give an update on how things have been going with the new job and other issues. We close things out with a couple of emails, including addressing a question about Chi Running. And Ian, please let me know how things go with you so we can share it with our listeners.

Be sure and give me a review at iTunes and share the podcast with all of your running friends. I trust that your summer has been a good one. Fall--and fall races--are just around the corner. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this episode

Leading Influence website

Pray BC website

The background music near the beginning is "String Groove" by a. b. e. (anthems of a bygone era). Check it out at Music Alley.

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Bad Connections" by Endelouz. Check it out at Music Alley.

The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 86: Interview on Chi Running

2011-07-02T19:41:00.000-07:00

My lost class ring...found!

Welcome to Episode 86. It is so good to be back after a few weeks away from the show. With the transition to the new position at work, things have simply been so hectic--and time consuming--that I have found it hard to put a show together. Not to worry: we are still running and planning on the fall marathon in November. But in this episode, it is really a pleasure to share another interview that coach Jeff Smith from way down in Australia was nice enough to have me on his show to do. Follow the link to the show here to hear the entire episode of "The Running Podcast."

We also share an email from Randy Greenway and want to congratulate him on his first half marathon. Way to go Randy! And breaking 2.5 hours was awesome! Keep up the training and let me know if we can help in any way.

Finally, we close things out with another short segment from Jeff's show on the etiquette of racing. It was so good, I wanted to share it with you in my show. Thanks again Jeff. And for my listeners: please check out his show at the link above. You will not be disappointed.

Hope to see you in 2 weeks with another episode as we begin getting serious about training for the NC Marathon. Stay tuned...And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The 20MR Episode 85: Running with Bert

2011-06-04T14:56:00.000-07:00


Our Care Group--Bert is in the back on the extreme right

Welcome to Episode 85 of the show. It's been a few weeks, but life is finally settling down. We recently preached for the last time at First Wesleyan Church. Click the link here if you are interested in viewing it. Go to "media" and click on the message for May 15, 2011.

I spend some time in this show discussing the new position at Piedmont Crossing and also talk about the importance of relationships. Speaking of which, Bert and I run together for the first time--before the collapsed lung (we talk about it near the end of this show). He in in the picture above of our Care Group. He went further than I thought he could, but has to step back because of the recent lung problem. However, I hope to be running again with him soon. We will take the recorder for the run itself at that time.

In the meantime, hang in there Bert. The weight will come off and you will soon be both in the gym and on the roads again. Call me when you're ready to run--or need a bit of advice about the training.

Thanks to all of your for listening. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Harmonica Stomp" by David Miller. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 84: Home, warm weather begins...

2011-05-08T14:53:00.000-07:00


The Country Squire

I guess this, Episode 84, could be called "The Mother's Day Episode." We go home to Wallace--just 10 weeks after the death of Ronald, my step-father, and visit with my mom and family. We went to The Country
Squire restaurant for Mother's Day (actually Friday night, but that's okay). It was good to be with the family.

The next morning finds us running in warm conditions. Listen in as we talk about registering for the NC Marathon coming up in November, taking my drug test for my new job, Skype update and an apology. If you don't know what that's about, listen in. I always want to make sure that this show remains a comfortable listen for ALL ages and reaffirm that to you today. Thank you for calling me on a promise of sorts, broken. I will be a bit more careful in the future. My goal is to uplift and never to offend--without reason anyway.

We close with a nice email from Matt and my future plans about the marathon--and beyond. It's really good to have you along to listen. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Show links

The Country Squire

The NC Marathon

Piedmont Crossing Retirement Community

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Never Really Cried" by Simon Fagan. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 83: If These Shoes Could Talk

2011-04-24T19:29:00.000-07:00

Saucony ProGrid Guide 3s -- (on the way...)

Thanks for stopping by for Episode 83 of the program. If not the longest, it is at least one of the longest ever...even though I tried to keep it under one hour--really. Anyway, thanks for listening in. This show covers various topics, the main ones being:

Various updates on how things are with me
A neat story by Doug Rice, aka, Sweet Daddy D 69
The stretches that I do after running

The music is provided by Jason once again--my neighbor. The song is by the band he was in, "Tower Road" and is entitled "Theif". I trust you enjoy it.

Send me an email with whatever suits your fancy. I will be sure and include it in an upcoming episode. And until next time, as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The 20MR Episode 82: Updates, interview, listener emails

2011-04-10T18:25:00.000-07:00

"Tigger" on my porch on a beautiful day

It is good to have you with me once again for another episode of the show, Episode 82. I apologize for the delay, but life has been so hectic. I know you can understand. Also, my recording equipment is giving me some problems. I may have to replace the mic or recorder itself. First, I have to diagnose the problem.

I hope to get more on a routine with the show...and the running. Things are beginning to settle down as we begin this show on my front porch, Tigger nearby. I update things with you on how life is going (hint: I'm changing jobs), share the interview with Coach Jeff at The Running Podcast and close things out with several emails from listeners. Thank you for sharing with me! I thoroughly enjoy hearing from you, the listener.

So, sit back, or settle into your stride as we once again get on the road together. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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Michal Wojciechowski's blog

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Something I Don't Know" by Simon Fagan. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 81: Running Interrupted

2011-03-06T14:30:00.000-08:00

Cindy, her mom, me, my mom, my niece and my step-father, Ronald Foley (1935-2011)

Finally, it's great to be able to say: Welcome to Episode 81. The running has continued, but slowed down some. The podcast is still going, but was on hold during a busy and somewhat difficult time in my life. Thank you for the emails and contacts. Yes, I am alive. Yes, I am running. And yes, I am podcasting (these are in order of preference).

This show is all about those things that disrupt our lives. For me, it includes CPE (more updates in the program), the death of my step-father of 26+ years, and life in general. I pour my heart out as it were and fill you in on what has been going on in my life over the last several weeks. But hopefully, things are back on the mend as well.

Also, we talk about a recent interview with Coach Jeff, over at The Running Podcast. Coach Jeff interviewed me recently. Take a listen here in Episode 35 of his show. While you're at it, I would encourage you to download all of the episodes. The Running Podcast with Coach Jeff rocks!

We will--Lord willing--be running The NC Marathon this year (moved from March to November). I'm looking forward to it. Listen in as we talk about it. I also include music from a neighbor and fellow runner and an mp3 from Randy in Georgia about his running goals for 2011. Again, it's great to be back, and as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Pieces" by Tower Road. Search for their video on YouTube.

The music in Randy's 2011 running goals segment is "Disorganized Fun" by Ronald Jenkees.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 80: Listener Emails, Goodbye to a Friend

2011-01-27T08:53:00.000-08:00

Thanks for tuning in again for yet another installment of the show, Episode 80. Or if you are new to the podcast, thanks for coming along. Why not send me an email while it's on your mind?

This episode covers various topics and is a hodgepodge of sorts. We cover running and non-running items:

The Clinical Pastoral Care (CPE) update
The Tigger/Cola update
The weight update
The snow and ice update
Emails from Coach Jeff of The Running Podcast and Craig, a faithful listener
Impromptu discussion with my neighbor, Jason, at the end of the run

(Check out a video of a group Jason was in here).

I also devote several minutes to saying goodbye to one of the podcast world's best known (and loved) running podcaster, Nigel, of Running from the Reaper fame. No, Nigel has not gone to the great running trail in the sky, but is hanging up the mic indefinitely. Nigel, know that we will miss hearing you running on the towpath and hope to hear you in our ears again very soon. All the best and thank you again for keeping up Running Podasts.org and Channel Runner.org. Your help with promoting this--and other great running podcasts--is appreciated.

Also, check out a new website to our show, Bay Area Kicks (I will also include the link in the links section on this page). They give reviews on athletic apparel and shoes. Check 'em out; you'll be glad you did.

It's good to have you along. And as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

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The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "Some King of Blues" by Amy Regan. Check it out at Music Alley.

The closing song is "Time to Say Goodbye" by Brett Mikels. Check it out at Music Alley.

The 20MR Episode 79: Chi Visualization - Running on a String

2011-01-13T12:51:00.000-08:00


The Cavanaugh extended family, Christmas, 2010

After 3 weeks away from the podcast, it feels good to have Episode 79 out. Thank you for your patience. I have been taking some much needed time away after the hard training and half-marathon itself, and I must admit that I feel good.

In this show, I talk about the need for extended rest at least once a year. A recent article actually recommended two times of two-week layoffs per year. After running very little during this time, I must say that the rest did not apparently affect my running. I have felt good over the last couple of runs, quite good actually. I would encourage you to give yourself a break after working hard for training or a race. It will make you stronger in the long run--pun intended.

Also, I have a new visualization technique that came to me on this run: run like you are on a string. To find out what I mean, you need to hear the episode. It has helped me and I think it can help anyone who is experimenting with the Chi Running method.

Glasses are in. No matter how I want to think they are not, I simply run better--or at least more comfortably--with them. I'd be curious to hear from some of you who wear glasses while you run. What works and what doesn't. Maybe you wear glasses all of the time, except when you run. Let me hear from you on that as well.

After some life updates: I got a Nook from a generous friend and I will begin Unit 1 of CPE this February, we move on to the closing topic: Returning to Work after a Layoff. We talk in detail, but here are the nuts and bolts:

Focus on time, not distance
Think ahead
Reward yourself
Listen to negative feelings
Set goals the night before
Feel better

Thanks to Rob Udewitz, Ph.D., for these ideas from his article: "Tap Your Inner Runner."

I hope your year is off to a great start and that 2011 is the best running year you've ever had! It's good to be back on the road, and as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song in the body of the show is "El Paso Blues" by Smoke Ring Days. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 78: The Christmas Show

2010-12-30T13:25:00.000-08:00

I trust your Christmas was a good one. By the time you read this, Christmas Day will be past. Thanks for checking out the show and listening to Episode 78. While we are in the Christmas season, this show is more about wrapping up the year than presents I guess.

We cover:

Aquarium update
New shoes on the way just in time for Christmas
Plans for Christmas (the crowd has been sick)
How I could have probably PRd at the half without much difficulty. It's about strategy, not speed.
My New Year's resolutions, or better yet, goals for running

The goals include plans for another half and a sub 4 marathon. Time will tell how we do, but stay tuned as we see how it all pans out. We close the episode with a reading of the Christmas Story and some cool Christmas tunes. Check out the links below to the music.

Thank you for your support of the show over the last 12 months. I hope to do another year, Lord willing. Again, you are the reason I do this. Your emails, tweets, FB comments and general encouragement about the endeavor make it worthwhile.

Here's to a wonderful Christmas season and a Happy New Year. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The photo above is courtesy of PhotoXpress

The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.
The opening song is "We Wish You a Merry Christmas" by Rusty Bladen. Check it out at Music Alley.

The song in the body of the show is "Grown Up Christmas List" by Ayla Brown. Check it out at Music Alley.

The underscore at the end of the show is Away in a Manger - Traditional Christmas Carol for Piano by Mario Ajero. Check it out at Music Alley.

The 20MR Episode 77: Victory Junction Half Coverage

2010-12-16T11:45:00.000-08:00

Victory Junction "Run to Victory Half" Finish - 1:43:11

It's hard to believe, but we have finished the half and boy does it feel good to have another one--just my second--under my belt, as it were. Thanks for listening to the coverage in this, Episode 77. We begin the show with me packing up my stuff for the race (the night before). I also did an impersonation of Bing Crosby (called "Crosby Bing") for our church's Christmas program the night before. Check out that jacket...and pipe, no less. And no, um, it was not lit.


"Crosby Bing"

In the midst of packing, we were concerned about the weather. But it really wasn't that big of an issue. Other issues we talk about:

What I've eaten...(I know, exciting)
Plans for race day
The change in the date for next year's half.

We close with race day coverage, including how we did. Bert and I also had a short discussion in the midst of the rain as we waited for the race group to begin to get together near the starting line. And it is all provided for free!

Seriously, thank you for listening. Your encouraging emails both before and after the event meant a lot to me. We all can use that kind of support. Also, thank you for your support of the podcast itself. Without you, it just wouldn't be the same. Really. Send me a message at the email link, or ask to be my friend on FB. Both links are at the right. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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Links for this episode

Bert Reed photography website

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Rainy Days and Mondays" by Teresa Carpis. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 76: Final Thoughts Before the Half

2010-12-09T10:09:00.000-08:00

As of the publishing of this, Episode 76, the Half Marathon is only three days away. After all of the hard work and the training, I am in taper mode--and it feels good. I admit that I still have questions about how I will do come race day (don't we all?), but I know I have trained smart, hard and adequately. Now, it's a matter of seeing how it all comes together. We will let you know next week.

This episode of the program was recorded on what for me was a very cold morning: 15 degrees F, with a breeze no less. My late step-father would have called it not cold weather, but "butt cold" weather. Not sure what that means? Me either. But we do talk about it in this show. Actually, I recently came across information that said it only gets dangerous when it hits 0 degrees F, as long as you are adequately prepared. There are benefits to running in the cold and we talk about a few in this episode.

Along with the training update, we share an email from Craig. Thanks again Craig and keep working the Chi. I can testify to its effectiveness. It does take a while to get it down, but with continued practice, I feel confident that you will succeed with it. Don't give up!

Not sure how we will do in the race December 12th, but know that I have been struggling with sinus evidently. And while my head is not terribly congested, I have not been quite myself in about 10 days. But I do seem to feel a little better as I write this. Hopefully it won't interfere with the effort Sunday.

We close with a funny story about what happened to one of the fish in my aquarium. I hate it happened, but that's life. And then I round things out by sharing my hopes for the half. Will I PR? I don't know, but don't count on it; stay tuned for the next episode to find out. Regardless, I want to have fun and enjoy the experience. I'm just praying that the weather will cooperate. That too, is to be seen. Thanks for your faithfulness to this show. YOU are why I enjoy it so much. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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The 20MR Episode 75: Beginning the Half-Marathon Taper

2010-12-02T12:56:00.000-08:00


Tapering is good...

Welcome to this, Episode 75 of the podcast. I feel like we need to have trumpets or balloons or something. Anyway, it's hard to believe we are this deep into this endeavor, but it has been a real blast and lots of fun. I was reminded this week again how that this is truly a record of my life that happens to be done while we are running. While we cover running topics, we also cover life.

The show starts with a couple of email questions that I attempt to answer. They may apply to you as well:

How can you get all of the episodes of the podcast to download?
What, if anything, can be done about anterior shinsplints.

Thanks to Randy for the questions. Send me your questions/comments here.

As I run in High Point, we actually cover part of the NC marathon course. It's been a while since I've run in this area, and the wind did not help, but the run turns out well as you will hear. During the run, I discuss how things went Thanksgiving, give you the survey results (go to the survey on the right to take this month's new one), and give you a training update. I also tell you what I am doing this week and what I plan to do the week of the half-marathon (only 9 days away as of this post).

We close things out for this 9 mile run with a 21 minute tempo session. One hint: it went well. The last 3 miles were 7:38, 7:38 and 8:00. The last one was not really even tempo. All of this tells me that the plan we have been working on over the last several months has been working. How will we do December 12th? I don't know. But I have prepared hard and now hope to rest well. I trust your running and possible race plans are going well also. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "BLUES WITH ANCIENT GUITAR AMP" by Mormon Headgear. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "Our Moon" and is from the album of the same name by Roger Subirana Mata. Check it out at Jamendo.

The photo is courtesy of PhotoXpress.

The 20MR Episode 74: Reasons Why We Run #6 - Health Consciousness

2010-11-24T07:56:00.000-08:00

Happy Thanksgiving as we share in Episode 74 of the podcast. Listen as we complete our longest run before the half marathon--with 3 sets of hills at the end--of 17.1 miles. I know it sounds crazy, but we want to make sure that we are ready to go for the half, which is now less than 3 weeks away. I really am looking forward to it. While I didn't see any turkeys during the run (which we do have in our area), I did see some chickens in my neighbor's yard...weird. Anyway, after the training update, the wonderful invention of compression socks and yet again, GU vs. Stingers, we get into the meat of the discussion.

One of the reasons I run has to do with the consciousness that we gain as we run. It manifests itself in several ways:

I have become more sensitive as to what I put into my body
I have become more sensitive as to what I do not put into my body
I have become more sensitive relative to the environment.

While I do not buy the global warming argument, I do believe in conserving and reusing, as we discuss in this show. Running simply makes us more aware of health in general, whether it be our personal health or the health of our planet. It just happens and I think it's great.

I also have discovered that to increase foot turnover, increase the rate of the arm swing. Sounds strange, but it really works.

We wind things up by sharing the plans for the running as we near the half. The taper has now begun, sort of. While the mileage will begin winding down, I do plan at least one more week of tempo and more hill repeats to keep our edge.

While we wind up this one in the moonlight, I am reminded of yet another reason I run: experiencing the sheer beauty of nature, even in town.

I hope your Thanksgiving was great. And as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

Download this episode (right click and save)

_________________________

The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast and at the very end is from the album "Our Moon" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 73: Reasons Why We Run #5 - Self Esteem

2010-11-18T07:35:00.000-08:00

I want to recommend a book to you by a friend of mine, Robin Parrish. I actually had to delay an early morning run for a full day because I stayed up until almost 2:00 in the morning finishing it. If you are into the paranormal, ghost stories or stories about large greedy companies with little regard for human life, I recommend it. It is truly a fun--and stimulating--book. Check out the official website here.

Now on to other things that this, Episode 73, covers. As the title of this post affirms, I spend a bit of time talking about how running helps us with self esteem, self confidence, etc. This bleeds over not only into our running, but ultimately into our lives. Running can help you gain the advantage as you work towards feeling better about yourself. I share more information in the show. Please send me your comments and feedback. I know I may have ruffled the feathers for a few listeners and that's okay. Let me hear from you. Send me an email.

The training update includes covering 36.8 miles as we work towards the half in December. My last--and longest--long run is coming up this weekend. We hope to top out at 17 miles with hills and tempo included. Bring on the half!

I have registered for the event and have the confirmation needed to make sure that everything is a go. Another good friend, proprietor of Bert Reed photography, may go with me and take a few photos. While weddings are normally his thing, he wants to give a running event a shot. If it works out, I will be sharing some photos with you after the race is over.

Finally, I encourage you to send Matt, over at the RunDiggerRun podcast a message. Matt has been sidelined as he deals with extensive treatment for his back. Tell him you heard about his misfortune on this podcast and wish him well. Matt, we sincerely wish you a speedy recovery and look forward to hearing you in our ears again very soon.

I'm off to continue the training for the half. I hope "the nightmare is NOT coming" relative to the race. Sorry Robin; I couldn't resist. Thanks for listening and as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

_________________________

The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast and at the very end is from the album "Our Moon" and is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 72: Reasons Why We Run #4 - Goal Setting

2010-11-10T08:08:00.000-08:00

It's great to have you along for Episode 72, as we continue looking at the reasons why we run. While I am presenting mine, you probably have some of your own that we might not cover. Feel free to send me your feedback on the topic at 20minuterunner@gmail.com.

We begin by talking about a different sport: bowling. I went again after almost one year. Thankfully, the running is going a bit better than the bowling. But it is better. One reason: posture. I recently had someone to notice that my posture has gotten better--and I didn't even say anything about it. How cool is that? I owe it all to the Chi.

Speaking of Chi, it does seem that the speed is following the form, just as Danny Dreyer says. I am running faster with less effort and my knees and hips are yelling: THANK YOU! If you have not given Chi Running a try, check out Danny's book, Chi Running. You can find it at Amazon or any bookstore. It continues to revolutionize my running. While it might not be your "cup of tea", it is worth a look.

We also talk about gels vs. beans (and other forms of carb/electrolite replacement). Send me an email on that. What works for you? What doesn't work? As we move towards my second half marathon, I would like to know your opinion.

Thanks to Nigel for the new constant feed running podcast channel. Click the link below to hear the most recent episodes of a lot of running podcasts, including this one. It is a great site and can be accessed from your mobile device as well. You might find another show or two that you enjoy.

Finally, the latter half of this run is all about the main topic of the day: goal setting. Running helps us do that in running itself...and life. Listen is as I complete my goal for this run, covering 14 miles and ending with three brutal hill repeats. Am I a glutton for punishment? Listen and decide. I do love distance however, and find that hill repeats are really a challenge. What running goals do you have? Which ones have you met?

Finally, thank you for listening. And thanks for the photos and emails. If you haven't sent me a photo of you, do it now. I will be honored to post it at this blog. Emails of comments, race reports, or simple greetings are always welcome as well. And finally, as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

Download this episode (right click and save)

__________________________

Links for this episode

Running Podcasts.org

Channel Runner.org

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Wish I Could" by Carey Ott at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The graphic above is courtesy of PhotoXpress.

The 20MR Episode 71: Reasons Why We Run #3 - Produces Discipline

2010-11-03T14:09:00.001-07:00


Me and you and a rabbit named Snowball

Thanks for tagging along for this, Episode 71 of the podcast. This early run finds me dealing with a cat-food loving neighborhood dog...again. After the clean-up we get on with the run. Though mostly in the dark, it was a good one, as all of the runs have been lately.

A note of unsettledness, the NC Marathon may not be run in the Spring as it was last year. It might be over a year before another one is held in High Point. Based on a personal endeavor that I hope to accomplish this Spring, that's okay...probably. Time will tell. I am keeping my ears to the ground and may run the marathon at Wrightsville Beach, NC in the Spring if the aforementioned personal endeavor fails to materialize. Stay tuned.

The current running is going well, as you will hear in the updates on the training for the half in December. We are moving up the tempo, hills and long run. So far, so good. While I may not set a PR, I do hope to be in shape for a very strong showing.

Congrats to Steven over at The Devoted Runner podcast. He recently PRd by 16 minutes at his half marathon. While not his "A" race, I think that was awesome! Check out episode 30 of his podcast at the link below to hear the inspiring report.

Trunk or Treat was a blast, as the pic for this post shows. If you missed it, be sure and check out the promotional video I was involved with posted at episode 69. Over 800 kids and 1600 people came through and I believe every single child petted Snowball. Follow the link below and click on the Trunk or Treat link to view the pictures--for free!

We spend a good deal of the show discussing how running produces discipline in this third installment in the series. If you are looking to be motivated in your running--and life--I encourage you to listen to the second half of the podcast closely. You should be inspired to get out there and run.

We will tackle another issue of why we run in the next episode. I hope you stay tuned for that one out soon. And why not share the podcast with your running buddies? I would appreciate it immensely. And as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) runner

Download this episode (right click and save)

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Links of Interest

The Devoted Runner podcast

Trunk or Treat photos (supply your email to view them)

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Someday Soon" by Great Big Sea. Check it out at Music Alley.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 70: Reasons Why We Run #2 - Community

2010-10-21T12:38:00.000-07:00

Me and You and a dog named Odie

As we continue our series on reasons why we run, let me say welcome to Episode 70 of the podcast. It really is good to have you along for the ride. As the days shorten, we find ourselves running in the dark--literally. But, the changing of the seasons is one of the reasons why we run. That, however, is not the main topic of this episode.

A few things we discuss in this show:

Gear check
Chi, and the importance of using our core to do the bulk of the work
Chi, and how to run hills (up and down)
A training update as we work towards December's half-marathon
Don't forget that if you learn and master proper form, distance and speed will follow
Our main topic: Community, and why running promotes it

We close with several pieces of correspondence that have come in, via iTunes reviews and email. Thank you all for taking the time to review the show or send me an email. I appreciate it so much. If you are ever near the central part of NC, look me up. I would love to go for a run with you and record for an upcoming episode of the show.

If you enjoy the program, why not tell your running friends about it? I would appreciate that as well. So, lace up your shoes and let's get going. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner
Download this episode (right click and save)

_________________________

Links for this episode

Channel Runner (Great site!)

The Devoted Runner podcast

Newton Running

Training Peaks

Zone Five Software

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Through the Night" by Voodookings at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 69: Reasons Why We Run # 1 - Solitude

2010-10-15T11:12:00.000-07:00

Trunk or Treat Video

Thanks for coming along for Episode 69. We begin on the silly side--take a listen; you'll understand. But from there, we soon get to all things running. Among some updates and items of discussion:

New shoes
How many miles can you get on one pair?
What about minimalist shoes?
Update on the last weeks running (hint: it's going well as we begin preparation for the half)
Plans for the half marathon's training schedule

The bulk of the show is spent discussing the first reason I run. Though not in any order of importance, each one has its place. The discussion today--and for the next few weeks--deals with items that you don't ordinarily hear discussed, such as solitude.

I hope you enjoy this episode and the series we are beginning today. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Late 80s Post-Apocalyptic Halloween Party / Albeit" by Al Phlipp and the Woo Team. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

All sound effects are taken from the Absolute Sound Effects Archive.

The 20MR Episode 68: Garmin Connect Basics

2010-10-07T08:28:00.000-07:00

Thanks for stopping by for Episode 68; I appreciate your visit. We begin with a run through the neighborhood as we discuss the end of summer and the beginning of fall. We are now officially in fall and I have the leaves and yard work to prove it. We have cleared up flowers, moved plants and begun getting ready for cooler weather. By the way, let me know what you wear in the rain during cool weather. Send me an email.

While this is not an aquarium podcast, I also give you an update on the aquariums--so far, so good. This is one hobby that I thoroughly enjoy. Send me information on your aquatic hobby if you are into aquariums.

The biggest segment, however, comes in the second half of the episode when I lead you through the download of the Garmin Forerunner 110 on their website: Garmin Connect. If you have a Garmin, you may be familiar with the web-based program. If not, I hope that maybe the discussion can help you decide if a Garmin (the 110 specifically) is right for your running program. To me, it is well worth it and I am pleased--but still learning.

Again, thanks for being a faithful listener. Even if this is your first time catching the show, drop me an email and spend some time exploring the various things on this blog. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Better Than I Know" by Ashton Allen. Check it out at Music Alley.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 67: New GPS

2010-09-23T19:06:00.000-07:00

The Garmin Forerunner 110

It's good to have you along for Episode 67 of the podcast. I really do appreciate you joining me for this show. We cover several subjects today, most about life in general, including:

What the area is like where I live
The beginning of fall that feels like summer
A few minor aches and pains, but nothing too serious
Survey results (hint: the 5K is not the race most people are gearing up for this fall)

Are you interested in doing a podcast? Let me know and I will share what I know. It's not much, but I will be glad to help. We discuss it a bit in this episode.

The bulk of our time, however is spent discussing the new Garmin Forerunner 110. I finally had to do something after my GPS died :( My review is mixed, but I think overall the device will work out nicely.

I look forward to sharing this episode and welcome you along. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "I.E. (Lookin for Me)" by 38 Acres. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The drum roll is used courtesy of The Free Sound Project and was submitted by ingsey101.

The 20MR Episode 66: No Worries

2010-09-16T08:31:00.000-07:00

Welcome to Episode 66 of the podcast; I'm glad you have joined me for this run. This run is largely unscripted (as far as the audio), so sit back--or better yet, run--with me as we go on this one together.

We cover a couple of emails received recently and also give information about how to download some great, free music from the sources we use for the show. To do that, click on the links below for the music from this episode. From there, feel free to browse and build your own library of tunes. It's easy, full of quality content and free.

Towards the end of the podcast, we talk about the importance of not freaking out about life. While I know that many people are struggling with economic issues--and other things as well--a good attitude and positive outlook can't hurt and will probably help. I'm not talking about Pollyanna, but simply trying to take things in stride and with a healthy perspective. All of this is the result of my faithful GPS watch finally crashing--or at least it seems that's the case. But, no worries!

I hope this episode finds your running going well and your life going as smoothly as possible in this crazy, busy business we call "life." I wish you the best and as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Feeling Good" by Kellylee Evans. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The photo is courtesy of Photoxpress.

The 20MR Episode 65: Benefits of Running

2010-09-13T12:28:00.000-07:00

The picture above looks a lot like "Tigger" and some unfortunate goldfish. While we are not talking about goldfish in Episode 65, we do give an update on the aquarium shenanigans. While I won't bore you for long with that information, we do share what is happening with the addition of fish to the mix. Unfortunately, we have lost a couple, but do have a handle now on what has gone wrong. Actually, a lot has gone right with the aquarium as well.

I am not running the Cannonball half this year, but plan to do the Run to Victory race instead in Randleman. It is also a 1/2. I hope to break 1:40 and think I have time to prepare for just that in time for the December 12th race. We will keep you posted.

The bulk of this show is about the benefits of running. Included in our discussion on the road:

Winning the battle of the bulge
Preventing muscle and bone loss
Fighting disease
Maintaining and improving our general health
Getting confidence
Relieving stress
Runner's High
Training our minds
Improving coordination
Versatility

If you are new to running, be sure and check with your doctor before beginning a program of exercise. Once you get the hang of it, however, you will be hooked.

Please send me your latest race report, photos, audio files and the like. I love hearing from you, the listener and want to highlight your information on the blog and an upcoming episode. Gotta run, but as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The song heard in the body of the podcast is entitled "Free Again" by Mindweiser. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The photo is courtesy of Photoxpress.

The 20MR Episode 64: Chi Basics #5: Summary

2010-08-24T12:03:00.000-07:00

Welcome to this summary of Chi Running, the fifth and final installment in the series, Episode 64. We begin on a lighter note: my birthday! A recent party involved everything nautical. As I share in the episode, forward any information on freshwater rod and reel fishing and your experiences with a tropical aquarium if you have them. After updating you on what's been going on in my life--besides running--we get into the meat of this show: Chi Running basics with David Stetanski. His link is in the links section and also included here. It would be beneficial to both view and listen to the video above; I share the audio only in the podcast itself. It is a great explanation of the basic mechanics and benefits of Chi Running. Thanks David for the information.

One of my favorite running podcasts, "The Running Podcast" hosted by Coach Jeff Smith from Australia is also highlighted. I share a recent audio clip that Jeff was gracious enough to send in response to my desire to hear his take on this whole Chi Running concept. As always, Jeff brings us to a point of great perspective, something that is always needed in running--and life. Thanks Coach Jeff. Keep up the great work on the podcasts.

Finally, we close the show with a couple of listener comments from Bill, aka "Big Bill Runner" (always good to hear from you Bill) and Jeff of the "Run2feelyoung" blog. Kudos to you as well Jeff; good luck on your 10-mile race.

Why not take a minute and drop me an email at the "email me" button? Send me a photo, race report, audio file of whatever is on your mind, or a combination of some sort of the things just mentioned. I promise to include your correspondence in an upcoming episode and here at the blog if appropriate. Also, comments on the show at iTunes are always welcome. Thanks for listening, and as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

Download this episode (right click and save)

The 20MR Episode 63: Chi Basics #4, "Core Strengthening Exercises"

2010-08-13T12:04:00.000-07:00

Core Exercise #2, "The Bridge"
Core Exercise #3, "The Leg Lift"
Core Exercise #4, "The Butt Walk"
Core Exercise #5, "The Chair Exercise"

Thanks for stopping by for Episode 63. As the above clearly implies, this one is about strengthening the muscles used most in Chi Running: the core. Be sure and check out the links above for the exercises. They will make a difference in the way you run.

I have been asked lately as well about me. While I do not really like to say very much about myself, I do oblige those asking by sharing some of my background just a bit. In return, I would like to know something about you. Send me an email, or connect on Twitter. Simply follow the links on this page.

We also have a couple of emails to share. Thanks to Chris and Fred for contacting me. Fred's picture appears in the listener photos to the right. Why not send me a photo along with your email or Tweet? Anyway, Fred shares the link to download audio on Chi Running. Check it out here. Thanks again Fred for the encouragement and the link.

From there, we get into discussion of the exercises. This run ended up being a bit shorter than planned, due to 85 degree temp. and tremendous humidity. But--we made it. And so will you. With that being said, let me say, as always,

Thanks for sharing some of the road with me.

The 20 Minute (Chi) Runner

Download this episode (right click and save)

_________________________

Links for this show

Dragon dictation software

The "BQ or Die" blog

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Won't Let Go" by Roger Simon Fagan. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The 20MR Episode 62: Chi Basics #3: "How to use and improve proper posture"

2010-08-05T06:46:00.001-07:00

Welcome to another Chi Running discussion in Episode 62. But before we get into that, we share a recent trip home to Wallace, the place I lived for most of my growing-up years. I caught up with family, ate some seafood and even literally picked up a piece of family history. Listen in for the details.

After sharing my plans for the week, we get into the issue of posture and Chi Running. The basics and benefits are simple:

Lengthen your neck.
Lengthening your neck results in greater lung capacity.
Use your rear-view mirror to reinforce this concept.
Whenever you think about it, lengthen your neck, regardless of the place/time.
It's all about defeating gravity.

I also share some information from Jeff, over at the Run2feelyoung blog. Jeff is working on breaking 4 hours for his next marathon, as am I.

Coach Jeff from way down in Australia checks in with some information on "Monster workouts." We discuss three of them from episode 12 of his show, The Running Podcast. Thanks, Jeff, for your support and information.

Finally, roadrunn3r checks in with some nice comments at iTunes. If you have not left a review, why not go over to iTunes right now and leave a quick word? I certainly appreciate it. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

Download this episode (right click and save)

_________________________

Links for this show

The Running Podcast

Run2FeelYoung blog

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Swansong" by Roger Josh Woodward. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 61: Chi Basics #2, "How to correct overpronation"

2010-07-28T12:09:00.000-07:00

It's official, as the opening tag to Episode 61 states: I am now a convert to Chi Running. While it has taken me 6 weeks or so to admit it, I fully endorse this new-found method of running form. The pros are simply too great: less injury, more energy, more efficiency, and quicker recovery, just to name a few. If you have not followed the last couple of episodes related to the Chi Running concept, you might want to do so now, especially #s 57, 58 and 60. You might want to listen to those first before hearing this one.

I am at the beginning of several weeks of discussing the technique and philosophy relative to Chi Running. Danny Dreyer, author of Chi Running, and our instructor in the videos I am sharing at this blog, is the founder and "guru" of the method. Check out his website at ChiRunning.com.

This episode covers how to correct overpronation--and supination as well for that matter. We discuss in some detail:

How running with our feet pointed at an angle creates tension in the knees and hips, thus producing problems. This is the basic problem with pronation.
The importance of running with the whole leg pointed straight ahead, not just the feet.
The necessity of balancing the feet, virtually eliminating pronation at the source.
How to level the pelvis.
The art of balancing our feet.

After the discussion, we also throw in an update on my most recent venture: Jalapeno Jelly. It is not as firm as I'd hoped, but very good, none-the-less. We close with some emails from listeners. Thanks for the feedback.

While you're here, why not click the "email me" button and send me a photo to post at this blog with the other 20MR podcast listeners. I would love to have a snapshot of you, whether you're running or not. Be sure and include your name and where you run.

Finally, please share the podcast/blog information with your running friends. New listeners are coming on weekly; I'd appreciate your help in getting the word out, especially for others who may be experimenting with the Chi Running method.

Are the podcasts helping you? Let me know. Is the discussion of Chi Running helping you to run more efficiently and with less injury? I want to hear from you. I will be glad to share your feedback in an upcoming episode. So, be sure and practice your Chi, and as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

Download this episode (right click and save)

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Water's Edge" by Simon Fagan. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 60: Chi Basics #1, "How to avoid heel strike"

2010-07-22T00:15:00.000-07:00

We begin our in-depth look at the basics of Chi Running in this, Episode 60. I plan to look at one element per episode over the next several weeks, culminating in a summary episode on the basics of Chi Running. Please check out more information on the topic at Danny Dreyer's website, ChiRunning.

We will be starting some short tempo running later this week, as the fall race season heats up. I may do 2 5Ks and hope to the Cannonball Half again in October. But in the meantime, I continue to learn about--and practice--Chi running. While I am no expert, I do believe in its benefits and look forward to sharing even more with you as the upcoming episodes unfold. For this one, however, we discuss the information shared in the video above by Danny Dreyer on how to avoid heel strike, one of the most basic elements of the Chi running form. We talk about:

The causes of heel strike
How to fix the problem
Why this matters

We close the episode with a couple of recent incidents that have happened at our house. All I will say here is that they involve Tigger (yet again), a cardinal and a raccoon. Listen to the entire episode to learn more. I think you will enjoy it.

Also, why not send me a photo and a race report? I also would like to hear via email any questions or comments you have about the show--or me. Audio files are welcome as well. I always enjoy hearing from you, the listener. Finally, hop on over to iTunes and give The 20 Minute Runner podcast a review; I'd appreciate it. And tell all of your friends about this, and the next, episodes. If you are new to Chi Running, I think they will be helpful.

David, of the EnerChi Fitness website also shares some comments in this show. Check out David's website and the video link below (video by David) to learn more. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

EnerChi Fitness website

Efficient and Injury F--r--e--e Natural Running Technique video

Smoking Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 59: Frogs and ways to spice up your routine

2010-07-17T15:31:00.000-07:00

We know it's summer when the frogs begin crying for rain. Listen to their plea (mine too) in Episode 59. As summer continues to work towards fall, it's obvious that the dry spells will not last forever. While the cries of the frogs in this episode did not bring rain that night, we did get it the next day, a nice break from the 90+ degree heat and humidity.

A garden update is also given. We are in the process of making jams, jellies and canning all sorts of items. I even give some advice on making jelly. Put it with the info. on Jam last week and you have a good start to making the sweet spreads that you can enjoy long after the fruits of summer are gone.

A portion of the show is also devoted to running, as this is a running podcast :)

That section deals with ways of taking your running to the next level and covers some thoughts by Jeff Galloway, famous for the run/walk method. We discuss the whys, hows and whens of:

Hills
Speedwork
Practice Racing

Finally, we close things out with a couple of emails. One from Colin and one from Cindy. I appreciate the emails. Check out Colin's photo at the blogspot page under the listener photos. Send me yours, along with a short note of where you live and run. I will be glad to add it to the photos and give you a mention in the show.

That sums up this episode, though the information is not exhaustive. It's good to have you for another summer run. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Chi Running website

Music Alley, CCL

Jeff Galloway article, "Take Your Run to the Next Level"

Smoke Ring Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Mystery to Me" by Smoke Ring Days. Check it out at Music Alley.

The 20MR Episode 58: Chi, Blackberries and hot weather, oh my!

2010-07-08T13:35:00.000-07:00

It's really great to have you along for Episode 58 of the podcast. We are in the midst of yet another heat-wave as I write this, near 100F today. We have had several days near 100 and enough 90+ days to make you sweat just thinking about it. But hot weather brings opportunities as well: Don't get discouraged about your running just because of the heat. Your faithfulness will reap benefits come fall--I can't wait...

The pictures above are of wild blackberries that we picked in my backyard--and the neighbors' (we had his permission). The first is of the berries after they were picked, the second, 5 of the 8 half-pint jars of jam we produced. I give you some information about how to make jam and jelly in this episode...among other things. Yes, we do talk about running; don't worry. Some of the other items include (but are not limited to:)

Chi running update, how it's going as I experiment with this new form of running--for me, at least
More information on tackling the heat:

Training at 5:00 AM
Cross-training indoors
Doing speedwork on the treadmill
Easing into the heat
Having a hydration plan before you start
Don't just drink water and
Plan to race in cool temperatures

It's always good to have you along. Be sure and check out the links below for more information on this episode. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Chi Running website (order the book and other things Chi)

Article about heat from the Bikila Athletic Club in Miami

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "5 oVer 4" by SpiceHouse. Check it out at Music Alley.

The 20MR Episode 57: Chi Running

2010-07-01T13:09:00.000-07:00

I hope you enjoy the picture above. It is the sunflower by my mailbox and has over 20 flowers on it. My neighbor said she has never seen anything like it; I think you'll agree. Welcome to the hot summer of 2010 and Episode 57. It's good to have you along for this run as we travel to our old root, Wallace yet again...

We begin by updating you on my father-in-laws battle with leukemia. He is not doing that well...

NEW to the show? THANKS FOR GETTING ON BOARD! I love getting new listeners and would ask that you share the program with other runners you know! Thanks for downloading and listening. Let me hear from you…

Back home in Tville, we have toms, peppers (pick when I get home),apples (pic at blog last post) and wild blackberries on my cereal for several days. We also have a race report from Jeff. Way to go Jeff!

The bulk of the program is spent talking about the elements of Chi Running, or running from the center (your core). It seems to be working for my sore hips and I recommend it to you. See the links below for even more information. Some of the basic elements:

Run tall
Lean forward
Land on the mid-foot
Run from your core
Relax, relax relax!

How hard is it to change your running technique?
Some coaches say you can't change your running form, but I don't believe that for a second. But it does take time to break inefficient habits. So, you'll need to slow down your pace at first to focus on the basics. Practice makes perfect. The more you practice, the quicker you'll learn it. For the average person, it takes one to three months for his or her muscles to learn something new.

Devote at least one run a week to technique. Don't listen to music or talk to a friend; instead, think about your body position and alignment and make adjustments throughout your run to stay relaxed and move efficiently.

Learning ChiRunning is like learning to ride a bike--once you get it, your muscles remember the movement, and it becomes intuitive. You'll feel a difference in your body once you get it. Many women have told me they suffer less hip, back and knee pain once they switch to this technique, in addition to increasing their endurance and speed. Hopefully, you'll be able to run for years to come.

I love getting reports from you, including pictures, race updates and anything else. Email me at the button to the left and send me anything of interest. I will plan to include it on an upcoming episode of the show. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Active.com article on Chi running

Youtube video on Chi running basics

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Gone Train Blues" by Freeky Cleen. Check it out at Music Alley.

The 20MR Episode 56: If you can't stand the heat...

2010-06-24T07:08:00.000-07:00

Welcome to the heat! We are in the midst of a real heat wave, even by central NC standards, with temps in the mid 90s for several days now. Thanks for joining me for Episode 56. We give a brief update on a nice Father's Day outing and a quick apple update. These are the biggest apples I could imagine growing and they are awesome! I love this time of year when things begin growing and producing fruit. It's so neat to know that the efforts of caring for plants always end up with a positive result.

David sends in a great marathon race report (Chester Marathon, UK) that we share. It is motivational and reminds me of why we run...and what's most important in life, plus the importance of family to help all of us through this "race of life."

The results of the last survey are tabulated; I share them in this episode. Why not take a moment and take the current survey? Look to the left (blogspot page only) and cast your vote. I will share the results in an upcoming show.

The bulk of this episode, however, is spent revisiting a familiar topic: HEAT. Yes, it's that time of year, at least in the US. Remember the basics (which we discuss with some detail in the podcast):

Hydration
Carb replacement
Electrolyte replacement
Running in the morning (or evening if necessary)
Slowing down
Going shorter
Wearing technical clothing

I hope your summer is off to a great start. If it is hot where you are, I believe this episode will offer some help. It's great to have you along for this run. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

_________________________

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Monsoon" by The Bombboras. Check it out at Music Alley.

The 20MR Episode 55: Mountain Run

2010-06-14T12:17:00.000-07:00

After about 3 weeks away, I am finally BACK! Yes, we are still running and producing the show, though the time away did give me a chance to rest up and come back strong for Episode 55. We were away in the beautiful mountains of Virginia to start, then on to the mountains of southwestern North Carolina in the Cashiers/Cherokee area. We stopped by to visit Whitewater falls. The view was absolutely astounding. The falls are the highest continuous single falls in the Eastern half of the US. Pretty astounding.

From there, we go to Highlands, Cherokee and ultimately to Maggie Valley. On the way back from Maggie Valley to our cabin, the view was incredible. After area storms, you can see why they are called the Smokey Mountains. Cindy and I snapped pictures of both the falls and the mountains after the storms. Pretty impressive...

We were soon back home and running in Thomasville again. Check out Jeff Wood's blog (link is also below and on the left), as well as updated photos under The 20MR Listener Photos to the left (blogspot page only).

I hope to be back in about one week with another episode. Thanks for listening. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Run 2 Feel Young Blog

Cashiers, NC

Highlands, NC

Cherokee, NC

Maggie Valley, NC

Whitewater Falls, NC

Fancy Gap, VA

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The song heard in the body of the podcast is entitled "Mountains" by Hello Dave. Check it out at Music Alley.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 54: Day Trip

2010-05-20T11:41:00.000-07:00

Thanks for stopping by to check out Episode 54. In this show, you go along with me on a day trip to the mountains of NC. We eat a wonderful country meal at Shatley Springs, go by the cheese factory in Ashe County and finish with a visit to the Frescoes by Ben Long at two area Episcopal churches. From there, we soon head home. While much of this episode is about the trip, we do manage to discuss things while we run as well. If you like good food, art and/or both, then you will enjoy this episode. Ben Long is a world renowned Fresco artist from NC. He trained in Italy with a master artist and has since graced many buildings--churches and otherwise--with his realistic and beautiful art. Fresco is a form of art that is done on wet plaster. Due to the medium used, it requires a lot of patience--and technique. Check out the links below for a view of his art.

Also, follow the link to Shatley Springs. If you are even in the NC mountains, Shatley is a must stop. The food is great and the atmosphere rustic, yet comfortable. Listen in as I go to the spring and share information about its history and alleged healing qualities. Bring a few jugs if you come and plan to take away some of the purest water on planet earth.

We close things out with a visit to the cheese factory. Many of the cheeses and goodies in their store are made right on the premises, across the road to be exact.

The portrait above is of Long himself, while the one below is from one of the churches we visited. You can find more of his work at the websites linked below. So, while this is still a running podcast, remember that it is just as much a podcast about life that we happen to do while running. Slip on your running shoes, prepare your nose for great food and your eyes for beautiful art. You will enjoy the trip I believe. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 54 (click the player below)

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Links for this show

Shatley Springs homepage

Ben Long homepage

NC visitor page for Ben Long

Ashe County Cheese homepage

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The music heard in the body of the podcast is entitled "Clair de lune" by Debussy, played by Linda Holzer. Check it out at Music Alley.

The 20MR Episode 53: Where we run

2010-05-20T07:49:00.000-07:00

Good to have you along for this edition of the podcast, Episode 53. We begin by greeting Tigger and sharing very briefly about how this small creature has worked her way into our hearts. While we did not intend to get closer to her, some things simply cannot be denied.

Soon on the road, I share about the state I live in: North Carolina. While I am sure your locale is great, I also enjoy calling NC home. Though I have lived in other areas, none feel quite the same. So, in this episode, I give a bit of information about our state and the regions that make it up.

1) The Coastal Region: I grew up here and called the Outer Banks and the Crystal Coast home.
2) The Piedmont Region: This is where we presently live, work and run. It is home to the NC zoo--one of the best in the world--and the Uwharrie Mountains, some of the oldest in the country.
3) The Mountain Region: The region of the foothills, Cherokee Indians and the majestic Blue Ridge Mountains, not forgetting the Blue Ridge Parkway.

I am asking you to send me information about where you live and run: emails, photos, audio files; it doesn't matter. Just send me something and I will share it on an upcoming episode and post the information at the blog. I would like to know what makes your area so special and why you enjoy running there.

If you are even in the Piedmont region of NC, the triad especially, please email me ahead of time so that we can get together for a run. I can meet you in Greensboro, High Point, or even Thomasville for that matter. I would love to run with you and perhaps record some for an upcoming episode. Let me hear from you.

Finally, welcome to all of our new listeners. I am glad you have tuned in and welcome your feedback and comments about the podcast. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Visit NC website

Captain Tom's Seafood, Staley, NC

Uwharrie National Forest

Running Podcasts website

Powerfit blog/podcasts with Coach Jeff

Running from the Reaper podcast

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The music heard in the body of the podcast is entitled "North Carolina" by Mission 5. Check it out at Music Alley.

The 20MR Episode 52: Signs of Summer/Shoe Talk

2010-05-13T11:35:00.000-07:00

Great to have you along for Episode 52 of the podcast. The signs of the approaching summer are everywhere, especially in the roses in our yard--as the two bushes above show. In this episode, we talk about our new "outside cat", Tigger. Yes, the orphan of the community is now living with us (mostly anyway) and eating on our porch. I will get a picture of her on the blog in the future. Anyway, "Welcome, Tigger!"

We talk about the week's running, which has gone well, as we move up to ever slightly longer runs. We also give a short update on my step-father as he continues to deal with Leukemia. He is doing well, but could be doing better. Your prayers are appreciated.

But the main part of this episode is shoes. We talk about the importance of rotating them, and offer the reasons for doing so. We also discuss the different types of shoes: cushioned, stability, motion control, racing flats and the newest category: minimalist. And just in case you are wondering what type of shoe might work best for you--and how to find out your foot type--we discuss that also. But remember: you really need to visit a running shoe store and let a specialist evaluate your individual needs, especially if you are new to running. I hope the information we talk about is helpful.

We begin training for The Fun Fourth 10K in Greensboro in a few days as well. I do plan speedwork and possibly hill work as a part of the training. I will keep you updated.

Finally, we touch briefly on the benefits of shortening our stride as we run. I am trying to do that just a bit, 10% or so. The claim is that it can help reduce injuries. With my history of knee and hip injuries, I am trying it out. I will also keep you updated on that as well.

If you are new to the program, WELCOME. If you would, send the link to the show to a friend or two and invite them to download and catch a couple of recent episodes. I appreciate it. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

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Links for this show

Our State magazine

Road ID

Fun Fourth 10K in Greensboro, NC

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The music heard in the body of the podcast is entitled "Crazy As" by Julandrew. Check it out at Jamendo.

The 20MR Episode 51: Planting time/Listener race reoprt

2010-05-06T08:05:00.001-07:00

Welcome to Episode 51 of the podcast. It's really great having you along for the ride. In this episode, we talk about what's going on in our yard and you get to listen in for a bit as Cindy and I work with the plants we recently planted, including peppers, tomatoes, and flowers, oh my! Also, the blackberries are back this year after a cold--yet very wet winter and Spring.

We also share a race report from Connie, aka, OHcowgirl. Check out the photos of Connie from The Country Music Marathon and Half-Marathon at the left (blogspot page only). You can also read the full report by going to the sister blog found at the link to the left. Connie, you ran a great race, especially with all of the obsticles and distractions you faced. Don't be discouraged; there will always be another race and eventually you will hit that race where everything comes together perfectly: training, weather, and rest. Thank you for the report and the photos.

We talk about some observations she made in her report that are worth mentioning here as well:
1) If you plan to walk any during a race, make sure you are to the side so that runners can pass and not stumble over you. It's shows courtesy and keeps everyone safe.
2) Get an accurate GPS device to use. Make sure you can trust it and are familiar with it. More about that in the podcast, plus check out what I use at the link below.

In spite of the weather issue, the race director did issue a nice apology. We include it in the podcast as well. Again, there's always another race, though I know how frustrating it is to peak for a specific race only to have things go awry. But, that's life.

We also talk a bit about this Run Net Community. Without Twitter, podcasts and other social media, our runs would be a bit lonlier. I encourage you to become more familiar with all of the informative and encouarging ways we runners can connect. We are truly a global community.
Please feel free to email me your race reports and include a photo or two. Also, send me an audio file of your race or any other topic. I will be glad to share it in an upcoming episode.

Finally, another thanks to Bill Lynn, Matt (Run Digger Run podcast), Coach Jeff (Powerfit, The Running podcast) and Nigel (Running from the Reaper) for helping make the last episode so much fun. It illustrates perfectly how this virtual community is growing...and continues to do so.

And most of all, thank YOU for downloading and listening each week. I would personally appreciate it if you would email the link to this blog to other running friends and share the podcast with them. You are why I do this and your feedback is so critical. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Powered by Podbean.com

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Links for this show

Country Music Marathon and Half Marathon

Runcast TV (link is also to the left)

Timex GPS device (the one I use, you need a watch to go with it)

Twitter

Buckeye Outdoors

Running Podcasts.org

Facebook

Photo is courtesy of PhotoXpress.

The opening and closing music is entitled "Point of No Return" and is from the

album by the same name by Roger Subirana. Check it out at Jamendo.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it

out at Music Alley.

The music heard in the body of the podcast is entitled "Tropical Night" by

Alessandro Botturo. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams.

Check it out at Magnatune.

The 20MR Episode 50 Celebration: In it for the long run...

2010-04-28T12:44:00.000-07:00

Time to Celebrate like it's 1999! Wait, that was 10 years ago. Anyway...we are celebrating 50 episodes of the podcast in this, oddly enough, Episode 50. Thanks for joining the party. This episode is about fun and things in life worth celebrating.

But before we get to that, this is the last call for donations to The American Lung Association relative to the NC marathon. I will share the final tally on May 7th. If you want to make a donation, use the link on this page before the 7th. Thanks again to everyone who gave to the fight against lung cancer and other lung related diseases.

I discuss a few things that I feel like celebrating, including:

a. 50 episodes and the virtual running community

b. Health and the ability to enjoy running and SHARING WITH YOU

c. Family

d. Faith

e. Still living in the greatest country in the world!!!

f. Learning (reading, writing, exploring my passions/hobbies—podcasting, coin collecting, messing with the computer)

THANKS TO EVERYONE WHO SENT ME AN ENCOURAGING MESSAGE, WHETHER BY EMAIL OR AUDIO CLIP. YOU are the reason I continue to do this.

I really have enjoyed this journey and hope to do 50 more, Lord willing. This episode was especially fun putting it all together. THANKS for being here and please share the podcast with others who might enjoy the show…assuming you do!!!! And as always,

Thanks for sharing some of the road with me over these last 50 weeks,

The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 50 (click the player below)

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Thanks to the following podcasters for sharing a bit of audio encouragement in this episode:

The Running Podcast with Coach Jeff

Run Digger Run with Matt

Running From the Reaper with Nigel

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Enjoy the Music" by Kwame D. Check it out at Music Alley.
The applause clip heard in the podcast was acquired from Freesound and was contributed by obasound. It is used under a Creative Commons License.

The fireworks clip heard in the podcast was acquired from Freesound.org and was contributed by BoilingSand. It is used under a Creative Commons License.

The chanting clip heard in the podcast was acquired from raegi.ch/Animated.htm. It is used under a Creative Commons License.

The photo is courtesy of Liz Noffsinger. Her portfolio can be found here.

The 20MR Episode 49: The black, black dirt of home

2010-04-20T08:55:00.000-07:00

If you are looking for a running podcast that happens to be about life and its various rewards and kookiness, you have come to the right place. Welcome to Episode 49 of the podcast. In this episode, we go back home to Duplin County to attend the funeral of my brother-in-law's father. James was a true outdoorsman; gardening was his passion. Say a prayer for Mike and Missy, his children, as they go through this very difficult time.

I had the fortune of walking the fields back home with my brother Sammy, and his daughter Vada (seen above with yours truly). We recorded a few minutes as we came across wild turkeys, turtles and evidence of other creatures in very large fields in the "pocosin" behind Sammy's house, defined by Dictionary.com as: "a swamp or marsh in an upland coastal region." (noun Southeastern U.S.). I still remember my grandmother talking about it. The canals were actually built with slave labor over 150 years ago.

On the front and back side of the segment, we ran 7.2 miles and talked about so many that are facing cancer, as Mike's father did. I also was able to help my stepfather get things straightened out as he canceled his satellite TV service. This is a podcast about running, true. But it is becoming just as much a diary of my life, including recording events that are important in my life and the lives of my family and events that are just plain fun to remember...like this episode.

I also remembered another thing I learned from the marathon training (listen to episode 48 for reference): core exercises are so critically important as we prepare for the marathon distance. I share what my core routine looks like. It includes the late George Sheehan's "magic six", which later became the "magic eight." These exercises are tried and true and should serve you well as you try to strengthen your core and work out the imbalances in leg strength.

We have a 10K and half-marathon in the plans for this summer and fall. I might throw in a 5K or two if possible as well.

Finally, WE ARE GETTING READY FOR EPISODE 50! SEND ME YOUR EMAILS AND FEEL FREE TO INCLUDE A ONE OR TWO MINUTE AUDIO CLIP. I want to reference them and share them in that episode. Send them to 20minuterunner@gmail.com. I appreciate it.

I am looking forward to episode 50 and want to include you in it. Thanks for listening. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 49 (click the player below)

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Links mentioned in this episode

My mp3va music site

Librivox free audio book s

Williamsburg podcasts at History.org

The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

The music heard in the body of the podcast is entitled "Keepsake" by Ron Kemp. Check it out at Music Alley.

The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.