The 20 Minute Runner

Welcome to Episode 28 of The 20MR. As always, I am honored to have you along. As I have said many times: If you were all of a sudden not listening, then this effort would truly be in vain.

We begin this run in the dark, literally, not figuratively–at least as far as I can tell. The stars and moon were beautiful on this early morning venture. But the sun eventually shines and we get into this, a ten-mile run. After a few days away–due to Hurricane Ida–we are back on the road. Listen is as I share about the dreary weather and the challenges it poses for running. While I know there are ways to run in 48 degrees F in the rain, I have never chosen to do so. Those days are few and far between–thankfully.

As we begin marathon training in about 3 weeks, I share what that interim looks likes. While I am completely rested from the half in October, I still do not want to push it, at least just yet. But that day is coming. Having trained for races before, I know you can identify.

Steven has just started his own podcast: “The Devoted Runner.” It is a real privilege to share some of the first episode’s audio with you. Steven has a clear angle for his show and I am looking forward to all of the episodes. That thought dovetails into a large portion of what we discuss in this episode of The 20MR: How to start your own podcast. Now, while I know everyone does not have the time…or desire…to begin their own show, maybe you have been toying with the idea. As Matt of Run Digger Run told me months ago: “We can never have too many running related podcasts.” Whether you intend to start one or not, perhaps you will find the process interesting. I have had a few emails asking me to share how it is done, so I know there is interest. As I stated a few episodes ago, however, I am only an amateur. But I will always tell you what I know about any topic of interest and what my experience has been. You do not have to be a “techie” to produce a show. I wish Steven much success.

After the “Podcasting 101″ discussion, we close the show by throwing out the idea that you might want to record some of your runs for posterity’s sake–whether you ever make them public or not. It could be a meaningful and interesting legacy to leave to your children…or others. Think about it.

Finally, I had one of the biggest complements I have had, recently. Someone said the show was as much a diary of my life as a motivational show on running. I wholeheartedly agree and am becoming more and more convinced that that angle is what makes the show appealing to many. I also want to thank YOU for pushing the show over a substantial threshold last week. We crossed a new barrier for number of subscribers. I am honored…and humbled.

Hope your running is going great and as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Other links related to this episode

The Devoted Runner Podcast

Sony digital recorder I use

Podbean hosting

Audacity editing software

The music heard in the body of the podcast is entitled “Take Time for the Tub,” by Derek K. Miller. Check it out at Music Alley.

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

The background music is entitled “Afternoon in the Sun.” It is by John Williams, from his album “Long Road Home.” Check it out at Magnatune.

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Although I am now back in the office, we recorded this, Episode 27, while on vacation at Holden Beach, NC. And while we run in most of the episode, we also talk about a variety of topics that happen to come up, including–but not limited to:

• Hurricanes and their impact on my life and my family through the years
• Gill net fishing: How to do it and what it actually is
• The importance my late step-dad played in my life during my teen years, including teaching me how to fish for such great fare as spots, croakers, and the occasional mullet, oh my!
• We go to The Seafood Hut at Calabash, “The Seafood Capital of the World.” They have, beyond question, the best fried seafood on the East Coast (I know, fried foods are bad, but it is the only way to eat a shrimp–at least a few times a year). The place where you can’t get anything broiled, and baked potatoes are a “no-no”
• Sammy is recovering from surgery; I share an update
• Our discussion goes to the bigger, philosophical reasons for running. The main idea: Running may not add years to your life, but it certainly will add life to your years.

We close by talking about the need to sloooow down… Do you feel the need to do so? Getting in a few days several times a year at the beach–or your favorite “quiet” place–is so critically important for our physical and emotional health. If you are a type A or a workaholic, I invite you to stop and listen to the ocean with me in this episode (Yes, we literally stop and listen to the ocean).

All in all, I hope you find your running, and this episode, relaxing. If you can’t get away for time at the beach, lace up your shoes and run with me along the shore. But be sure and watch out for the sand spurs. 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 heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The piece heard in the body of the podcast is entitled “Beach Drive.” by Chris Godber. Check it out at Music Alley.

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Welcome to Episode 26. As we make our way through 25 more episodes–hopefully–I thank you for sharing the journey with me. I open this show by sharing my thoughts about things up to this point and what my plans are for the future of the podcast. It is also my privilege to say “Thank you” for your support during the last several months. Whether you are a new listener, or have run through every episode, without you listening, this endeavor would truly be pointless and not work. So, after a few minutes of contemplation…we run.

After a close encounter with a dog–well, sort of close–our thoughts turn to ways to protect ourselves from our canine “friends.” Now I am a dog lover (and animal lover in general). But sometimes we have to really be on our guard to protect ourselves if such an occasion arises. I offer a few suggestions during the running portion of this episode and also share a funny story when I had the “4 second burst of superhuman energy” that we discussed last week. If you are concerned about a close encounter of the canine kind, consider the following:

1. Don’t run an unfamiliar route at night (make sure to try out a new route in the daytime first).
2. Take some protective precautions: carry a weak bleach solution, or even a stick. We discuss how to use it in the podcast.
3. If that doesn’t work, stand your ground and act crazy!
4. Last resort: Run. Unless you know you can outrun the dog, then that is crazy!
5. If attacked, protect your neck and head.
6. Carry your phone with you. Even if you are attacked, you should be able to hit speed dial if necessary. Hopefully the owner, or at least someone else, will be near to offer assistance.
7. Finally, run relaxed. A dog can sense when he has the “upper hand.” If you express confidence, the dog can also sense that.
8. (One more suggestion that I failed to discuss: act like you are picking up something to throw. Believe it or not, it really works. Ironically, I just had to use that tactic this morning (along with number 3). Thankfully, I am just fine. )

Let me hear your canine encounter story. Email it or send me an mp3 or wav file. I will include it in the show. Hope your training is going well and the dogs are behaving. 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 heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The first piece heard in the body of the podcast is entitled “Sleepaway,” by Rob Costlow. Check it out at Music Alley.

The last piece heard in the body of the podcast is entitled “My Dog’s Still Walkin,” by Smokin Joe Kubek and Bnois King. Check it out at Music Alley.

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This episode finds us marking a milestone: Episode 25. It’s really hard to believe that we have been at it now for six months. The ride has been fun, challenging and rewarding; at least it has for me. From the comments and emails during the past months, we seem to be hitting our stride–and the mark, based on your–the listener’s–comments.

Let me thank you for being there. This podcast gets nowhere in a hurry without listeners. I cannot express how important you are in this endeavor. While I have a passion for doing the show, without you tuning in to hear my ramblings each week, it would be fairly pointless. I do NOT enjoy hearing myself talk that much!

For this episode, you go with me on not one, but two runs. Also, I get a little playful with the audio (all I will say is that is has something to do with Looney tunes). Check out the episode to see what I mean. As for this week’s content, we cover several things, some with meat, some with fluff. But it’s fun. We cover:

• Sore legs and easing back into the running life after the half marathon
• Running with the cat (I know, sounds weird, but take a listen; it’s pretty funny)
• Lessons from running that apply to life in general, including learning that you can do anything you set your mind to if you prepare properly
• Learning what our limitations are in life and running
• Our wonderful bodies, including examples of people who defy the odds and amaze us with what their bodies did when the going got really rough

I also give you an update on where things are and where we’re headed, all while finishing up a very difficult long run. Again, I am able to continue with the running–and the podcast–because I know you share in the passion for both.

Running is obviously something that means a lot to you even as it does to me. I want to encourage you to go as hard as you reasonably can and push your body to its limit. In the process, you will find more joy and fulfillment than you may realize at this point. What’s true of running is also true of life. It’s great to have experienced the last 25 episodes with you and hopefully many more to come.

So, whether you are a listener from the beginning, or just checking out the show for the first time: I APPRECIATE YOU SPENDING SOME TIME WITH ME! And as always,

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

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

The sound effect of the scratching record was obtained from Freesound and contributed by Halleck. It is used under a Creative Commons License. You can find the link here.

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It’s hard to believe, but the training for the 1/2 is over and we tackle The Cannonball Half Marathon in Episode 24. It’s time to see if the hard work and weeks of preparation paid off.We begin by running the final tempo run together as I assess how I am feeling a few days before the race. Running updates are also included in the discussion leading up to the half.

From the tempo run, we get the car packed as I share some last-minute thoughts about the training, the rest (or lack thereof) and my expectations for the race itself. And then…it’s off to the race.

I ended up running better than expected: 1:42:29. That’s about 2:31 faster than what I should have been ready for. However, I ran within my means and felt great, even on the long hill at mile 11. The half is much different than a 5, or even 10 K. You have time to converse and take it all in. The Cannon Ball run was one of the most scenic–and hilly–courses I have ever attempted, but the training paid off.

We close with a couple of emails and the plans for the coming weeks, including another 5K towards the end of October–if I feel rested enough. Be sure and check out the pictures from the race at the slide show to the left (the20minuterunner.blogspot.com only). Thanks to my nephew Austin, and Cindy, my wife for taking most of them. Austin is quickly becoming my “racing groupie.” Hope he doesn’t mind that tag being attached to him.

The half has shown me that we can achieve what we put our minds to if we will take our time and use a disciplined strategy to do so. The same is true for you. What are your running goals? What goals are you wanting to accomplish in life? You can achieve them regardless of your age if you will set a plan and stick to it. I want to thank you for listening to the show. Please share the information with other runners; 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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The music heard in the body of the podcast is entitled “The Race,” by The Goldstars. Check it out at Music Alley.

The opening and closing music heard in each 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(s) is entitled “Summer Revisited” and is by Chris English. Check it out at Music Alley.

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With one more week left before my first 1/2 marathon, I am in tapering mode as we run together in Episode 23. But is tapering really beneficial? Or is tapering simply a cop-out? We discuss the pros–and few cons–of the issue in this episode. If you are preparing for a fall race, you’ll want to hear what I’ve discovered about tapering; it just might help you PR at your target race.

The episode, however, begins with an update on the week’s running. It’s been a good one as we close in on the 1/2 marathon. Not only was it a good one running, but we are looking forward to the N. Carolina football game next weekend. Go Heels! But, that’s later. We begin with a trip to the Dixie Classic Fair in Winston-Salem, complete with chickens, racing pigs and state-record pumpkins. Grab a sausage-dog and listen in. Life is about keeping perspective–and balance. The proper mix of both keeps us young. How young do you feel? Running plays a big part of that mix as well.

The second half is all about tapering. While I won’t give the details here, you go along with me on a challenging 10 miler, all the while discussing the benefits of tapering. We include a list of “Who’s Who,” and how they benefited from tapering: Carlos Lopes (1984 Olympic Marathon champion), John Benoit Samuelson (1984 Women’s Marathon Olympic champion and American Record Holder at the time), Emil Zatopek (1950 European champion in both the 5,000 and 10,000) and Sir Roger Bannister (need I tell you what he accomplished?).

Thanks to Scott at Off’nRunning for his help in promoting the podcast. They get a shout-out for the work they do at timing so many area races, including the Cannonball half we will run on the 17th.

Finally, be sure to vote for your favorite podcast(s) at the link above, whether it happens to be T20MR or some other show. Regardless, vote!

I feel good about the 1/2 and have trained properly for distance and speed. Stay tuned to see how it all turns out. And as always,

Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________

The music heard in the body of the podcast is entitled “Forever Young,” by Ghosts on the Radio. Check it out at Music Alley.

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

The article on tapering by Abhinabha Tangerman can be found here.

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Welcome to Episode 22. I appreciate you tagging along with me. The ride has been a fun one and we look forward to many more. Without you, it simply would not work–thank you for going with me.We begin the episode with an update on the last seven days. We ended up with the highest week yet when you factor in the run we cover in this episode: 37+ miles. I actually feel pretty good after a heavy week in preparation for the half, but my quads are a bit sore. But, it shall pass.

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Episode 21 is in the books. We begin by sharing an update on how the week has gone. As of the end of this run, we managed to cover just over 20 miles for the week; next week should be back up to around 30 or a bit more. The short week is because I missed one run this week due to the busyness of life, something with which I’m sure you can identify. We also talk about the tendency to beat ourselves up when our training takes a brief detour. Three words: Don’t do it. Get back with it the next time you are scheduled to run and let it go. Your program will not fail because you miss a run…or two. Just make sure to get back with it as soon as you can.

Sometimes, there are “triggers” that affect our performance or what we do in particular situations. Triggers can lead to downfalls, whether in training or life. Identify what triggers your times of struggle, name it, deal with it. Triggers are a part of addiction, whether it be drugs, relationships or a myriad of other things. When you name your trigger(s), you can better make sure that “A” does not lead to “B”. Tell someone about that thing that causes you to struggle and let it go.

Are you running a Fall race? 5K, 10K? Half, or full marathon? Send me your report and share it with our listeners. Thanks to David for his recent half report and success on the race. Check out the Listener Race Reports Link to the left for his report (at the blogspot page). You, too can reach your running–and life–goals if you will practice discipline and give yourself time.

Betsey sent an email about how to begin an exercise program. We give some advice to her on how to do just that. Again, discipline and time are the main ingredients.

We close by discussing some new features I’ve identified on my GPS watch, including the countdown timer. This feature is very helpful and I hope to begin incorporating it in my speedwork. If your watch has the feature and you aren’t using it, maybe you need to familiarize yourself with it. I am still learning. I also have prepared my split sheet for the half next month. I hope to break 1:50 (1:45 would be a best case scenario goal).

Finally, our condolences go out to Matt at Run Digger Run. He recently lost his dad after a long battle with cancer. My father died with lung cancer almost five years ago. Hang in there Matt; time will make things better…eventually. Check out episode 12 for our discussion on loss. I think it will be helpful to anyone experiencing loss, be it running or the death of a person close to you in your life.

So, episode 21 is a mixed bag, but I trust you will find it motivating and encouraging. Remember: we are all on this journey together. 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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The music heard in the body of the podcast is entitled “Running the Red Lights,” by David Hein. Check it out at Mevio Music.

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

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It’s hard to believe that we are up to Episode 20, but here we are. The ride has been fun and fulfilling, especially with you along. I have more ideas for upcoming episodes and welcome your feedback. Please email me at: 20minuterunner@gmail.com.This episode finds the WRs 5K at the heart of it, surrounded by thoughts about the race both before and after the event is over. My wife has been in the hospital recently, but is improving. We appreciate your thoughts and prayers for her. Her condition could have been much more serious–but it was serious enough.

We begin by taking a walk with Odie and Tigger (the community cat). Odie has a way with animals and people alike. That’s why we call him “The Cat Whisperer.” I share a problem I’m having physically and ask for your advice. I give you one clue here: crickets. After you listen to the episode, please let me know if you have any ideas.

It was so good to have my nephew Austin with me at the race (Sammy’s son, seen with yours truly above–listen to episode 9 to learn about my oldest brother). Though he got lost on the way, Austin made it right after we finished the race. Listen in as we chat about the race and how difficult it is to find your way around High Point. (I’ve added a few photos from the race to the 2009 Race Photos slideshow on your left at the20minuterunner.blogspot.com that we took with Austin’s camera as well.) There are also a couple of links below featuring NC New 14’s coverage; they are a sponsor of the event.

I close by reflecting on the race and its implications. I ran 22:17 and placed 5th out of 19 in my age group, 42nd of 312 for the entire 5K. That’s about 38 seconds faster than I have run in over 30 years. Needless to say, I am very pleased. I want to encourage you to reach your goals–whether in running…or life. All it takes is two things: time AND discipline. This episode ends with a pep-talk as it were: YOU CAN REACH YOUR RUNNING GOALS! I feel very blessed to be reaching mine and am beginning to realize that I can accomplish more than I may have originally thought. Time will tell.

This episode is mostly about the race and how anyone–including you–can achieve your own success based on what that means to you personally. I think you will be encouraged and entertained. I appreciate you 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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The music heard in the body of the podcast is entitled “Nobody Here but Me in Blue,” by Kelly’s Lot. Check it out at Mevio Music.

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

The transitional piece is from the song, “SunSpark” by Dan-O. Check it out at Mevio Music.

The background music is entitled “Afternoon in the Sun.” It is by John Williams, from his album “Long Road Home.” Check it out at Magnatune.

_____________________________ Other links related to this episode:

High Point Regional Medical Center

Carolina’s Diner

Warren Rives 5K Race Results

NC News 14 nterview with High Point Bank spokesperson (The bank is a sponsor)

NC News 14 video coverage of the Warren Rives 5K

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Episode 19 begins with an interview with Alana Holyfield, the director of the Warren Rives Heart Strides 5K held each September in High Point. I appreciate Alana taking some time to share what the race benefits and some of the details about how it all comes together. Now in its 23rd running, the race is going strong. We plan to run the race on the 19th. Alana also agreed to help promote T20MR podcast even as we help her to promote the race. A good working relationship.

We discuss a first for me (at least in 30 years), a 30 mile week. We ended up covering almost 36 miles for the week, a record in my second age of running. While I thought the down week each month would not happen with the 1/2 marathon training schedule, in reality, the week coming will be short: about 15 miles. It will include, however, a tempo run and a race. After this light week, we will hit the ground hard leading up to the 1/2.

I also reflect on the long run. It is absolutely critical for any successful training program, whether your long run is 6, 8, or 15 miles: Make it happen! Speedwork also has its place as well. But like everything else, you must work into it gradually and give yourself time to get there. Do not grow impatient. Mark is just getting into the habit of exercise. Hear my advice to him about how long he should give himself. The advice applies to all of us, including yours truly.

Also, take a minute and explore a couple of new features on this blog page: the search bar and some issues I need your input on. Send me an email if you have thoughts about the issues I list. I will add to it as new things develop. (Go to the blogspot listing for these features; the link is on your right).

We close by discussing briefly the role of animals in our lives and how we need to slow down as we drive! Odie and I lost a neighborhood friend because someone simply drove too fast. May we all do our part to make the roads safe for humans…and animals alike.

This episode was a lot of fun putting together. I encourage your feedback and email. Let me hear from you! And, as always,

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

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The music heard in the body of the podcast is entitled “The No Tantric Woman Woman Blues INSTRUMENTAL,” by happyron. Check it out at Mevio Music.

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

The transitional piece is from the song, “SunSpark” by Dan-O. Check it out at Mevio Music.

Stamey’s Barbeque

Photo copyright, Carol Bean, 2009, FreeLargePhotos.com

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