{"store":{"baseInfo":{"podcastTitle":"The 20 Minute Runner","slug":"the20minuterunner","podcastDescription":"Join me as I run and race through the Piedmont region of North Carolina and beyond while practicing the Chi running method. I share both my experiences and observations on this running life.","podcastLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/149270/Runner.jpg","podcastShareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/149270/Runner_1200x628.jpg?s=dc5649e47e540bf9017afb8ec8d984d1&e=jpg","podcastUrl":"https://the20minuterunner.podbean.com","podcastCanSearched":true,"feedUrl":"https://feed.podbean.com/the20minuterunner/feed.xml","theme":"focuspod","podcastDeepLink":"https://www.podbean.com/pw/pbblog-c2ysx-24716?from=usersite","removePodbeanBranding":"no","brandingLogo":null,"timeZone":{"timeZoneId":17,"gmtAdjustment":"GMT-04:00","useDaylightTime":1,"value":-4,"text":"(GMT-04:00) Atlantic Time (Canada)","daylightStartTime":"Second Sunday Of March +2 Hours","daylightEndTime":"First Sunday Of November +2 Hours","timezone":"America/Halifax"},"podcastDownloads":null,"totalEpisodes":107,"showComments":true,"iOSAppDownloadLink":null,"customizeCssUrl":null,"androidAppDownloadLink":null,"showPostShare":true,"showLike":true,"author":"the20minuterunner","enableEngagementStats":true,"shareEmbedLink":"https://admin5.podbean.com/embed.html?id=pbblog-c2ysx-24716-playlist","language":"en","sensitivitySessionExpireTime":3600,"podcastApps":[{"name":"Podbean App","link":"https://www.podbean.com/pw/pbblog-c2ysx-24716?from=usersite","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/podbean-app.png","title":null},{"name":"Spotify","link":"https://open.spotify.com/show/79lq5DV8MRQZLsMey4MLNB","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/spotify.png","title":null},{"name":"TuneIn + Alexa","link":"https://feed.podbean.com/the20minuterunner/feed.xml","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/tunein.png","title":null},{"name":"iHeartRadio","link":"https://feed.podbean.com/the20minuterunner/feed.xml","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/iHeartRadio.png","title":null},{"name":"Podchaser","link":"https://feed.podbean.com/the20minuterunner/feed.xml","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/Podchaser.webp","title":null}],"components":{"base":[{"id":"MainStyle","val":"dark"},{"id":"Font","val":"Roboto"},{"id":"SecondaryFont","val":"PT Sans"},{"id":"PlayerColor","val":"#FF2C2C"},{"id":"PlayerStyle","val":"player1"},{"id":"PlayerWave","val":"show"},{"id":"Favicon","val":"https://www.podbean.com/images/favicon.ico"},{"id":"CookiesNotice","val":"hide"},{"id":"CookiesNoticeContent","val":"

Cookies Notice

This website uses cookies to improve your experience while you navigate through the website. By using our website you agree to our use of cookies.

"},{"id":"EpisodePageListenOn","val":"hide"},{"id":"EpisodePageCustomizeComponent","val":"hide"}],"home-header":[{"id":"HomeHeaderTextColor","val":"#ffffff"},{"id":"BackgroundImage","val":"https://mcdn.podbean.com/mf/web/iq8d253bd3sak58b/jogging-2343558_640.jpg"},{"id":"BackgroundImageForMobile","val":"https://mcdn.podbean.com/mf/web/iq8d253bd3sak58b/jogging-2343558_640.jpg"}],"page-header":[{"id":"PageHeaderTextColor","val":"#ffffff"},{"id":"SecondaryPageBackgroundImage","val":"/assets/focuspod-banner-dark.jpg"},{"id":"SecondaryPageBackgroundImageForMobile","val":null}],"episode-list":[{"id":"EpisodeListType","val":"list"},{"id":"EpisodesPerPage","val":8},{"id":"EpisodeStats","val":"show"}],"navigation":[{"id":"NavigationFontColor","val":"#FFFFFF"},{"id":"NavigationBackgroundColor","val":"#000000"},{"id":"NavigationSearch","val":"show"},{"id":"NavigationLinks","val":[{"id":"Home","type":"Link","value":"/","text":"Home","subitems":[]},{"id":"Subscribe","type":"Link","value":"https://www.podbean.com/site/podcatcher/index/blog/WRn6qt0puz9","text":"Subscribe","subitems":[]},{"id":"Profile","type":"Link","value":"https://www.podbean.com/user-72wxlTL1Hyj","text":"Profile","subitems":[]}]}],"footer":[{"id":"FooterType","val":"Footer1"},{"id":"FooterFontColor","val":"#ffffff"},{"id":"FooterBackgroundColor","val":"#000000"},{"id":"FooterCopyright","val":"Copyright 2024 by Roland Cavanaugh. All rights reserved."},{"id":"SocialMediaLinks","val":{"facebook_username":"","twitter_username":"","instagram_username":"","youtube_username":"","linkedin_username":""}}],"customize-container1":[{"id":"ComponentText-4480e571-d164-d34e-2d53-fd70f3d2f274","val":{"ComponentFontColor":"#ffffff","ComponentBackgroundColor":"#242424","ComponentContent":"

About the 20 Minute Runner

Welcome to The 20 Minute Runner podcast. I am a 60-something runner who happens to do a podcast about life while I am running. We also discuss things running related. I live and run in the Piedmont region of NC. Thanks for sharing some of the road with me.

"}}],"customize-container2":[]},"allLinks":[],"mainStylesDefaultSettings":null,"defaultCustomizeComponents":null,"scripts":[],"metas":null,"appConfig":{"package":"com.podbean.app.podcast","app_store_id":973361050,"app_name":"Podbean","scheme":"podbean"},"customizeCss":null,"canEditCss":null,"enableJsCodeInCustomizeContent":false,"enabledIframeCodeInCustomizeContent":true,"sectionMaxCount":10,"enableEditorLink":true,"enableEditCookiesNotice":true,"siteRedirectToFeed":false,"podcatcherRssUrl":null,"showFeed":true,"showTopBar":true,"enableWebSiteLike":true,"organizationName":null,"organizationPageLink":null},"backToListUrl":"/","tinymceLoaded":false,"listEpisodes":[],"userLikedEpisodes":[],"userLikeCheckedEpisodes":[],"topBarIframeLoaded":false,"listTotalCount":0,"listTotalPage":0,"listPage":0,"listType":"all","listValue":"","listName":"","pageLoading":false,"apiBaseUrl":"https://the20minuterunner.podbean.com","apiV2BaseUrl":"","apiCommonParams":{"t":"6a0c7c47","clientSignature":"6ad6e867a245d60a8f54a0a92c15aa07","u":null,"customizing":null},"apiCommonHeaders":{},"comments":[],"commentsTotalCount":0,"commentsTotalPage":0,"commentsPage":1,"commentEpisodeId":"pb614304-itewf","episode":{"id":"pb614304","idTag":"itewf","title":"Episode 002-Local 5K and show format info.","logo":"https://pbcdn1.podbean.com/imglogo/image-logo/149270/Runner_300x300.jpg","shareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/149270/Runner_1200x628.jpg?s=dc5649e47e540bf9017afb8ec8d984d1&e=jpg","largeLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/149270/Runner.jpg","previewContent":null,"content":"","publishTimestamp":1242227151,"duration":2278,"mediaUrl":"https://mcdn.podbean.com/mf/web/kszp7d/show002podcastmp3_Roland.mp3","mediaType":"audio/mpeg","shareLink":"https://admin5.podbean.com/embed.html?id=pb-itewf-95fa0","likedCount":0,"deepLink":"https://www.podbean.com/ew/pb-itewf-95fa0","transcriptUrl":null,"permalink":"/e/episode-002-local-5k-and-show-format-info/","downloadLink":"https://www.podbean.com/media/share/pb-itewf-95fa0?download=1","fallbackResource":null,"fallbackResourceMimetype":null,"downloadCount":46,"status":"publish","hasMoreContent":false,"chaptersUrl":null,"explicit":false},"episodeShareLink":null,"deepLink":"https://www.podbean.com/ew/pb-itewf-95fa0","playlist":{"episodes":[],"current":0,"start":0,"stop":0,"playing":true,"playerLoading":true,"playbackRate":1,"playbackRateIndex":1,"volume":1},"toasts":[],"confirm":null,"customizeEditorFormZIndex":999,"lastRequestTime":null,"validateChangesOnBeforeunload":true,"windowWidth":1000,"VITE_FS1_CDN_URL_PREFIX":"https://pbcdn1.podbean.com/fs1","reloadStats":false,"userIdEncrypted":null,"userProfilePicture":null,"username":null,"isVerified":false,"loadUserInfo":false,"loginUrl":"https://www.podbean.com/site/user/login?return=https%253A%252F%252Fthe20minuterunner.podbean.com%252Fe%252Fepisode-002-local-5k-and-show-format-info%252F&rts=870908b51b78412162f59f5e617e75035a1b3e2b","recaptchaV3Loaded":false,"recaptchaV2Loaded":false,"likesLoaded":false,"commentLikeMap":{},"commentOffset":0,"widgetCommentsLoaded":false},"episode":{"id":"pb614304","idTag":"itewf","title":"Episode 002-Local 5K and show format info.","logo":"https://pbcdn1.podbean.com/imglogo/image-logo/149270/Runner_300x300.jpg","shareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/149270/Runner_1200x628.jpg?s=dc5649e47e540bf9017afb8ec8d984d1&e=jpg","largeLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/149270/Runner.jpg","previewContent":null,"content":"","publishTimestamp":1242227151,"duration":2278,"mediaUrl":"https://mcdn.podbean.com/mf/web/kszp7d/show002podcastmp3_Roland.mp3","mediaType":"audio/mpeg","shareLink":"https://admin5.podbean.com/embed.html?id=pb-itewf-95fa0","likedCount":0,"deepLink":"https://www.podbean.com/ew/pb-itewf-95fa0","transcriptUrl":null,"permalink":"/e/episode-002-local-5k-and-show-format-info/","downloadLink":"https://www.podbean.com/media/share/pb-itewf-95fa0?download=1","fallbackResource":null,"fallbackResourceMimetype":null,"downloadCount":46,"status":"publish","hasMoreContent":false,"chaptersUrl":null,"explicit":false},"loginUrl":"https://www.podbean.com/site/user/login?return=https%253A%252F%252Fthe20minuterunner.podbean.com%252Fe%252Fepisode-002-local-5k-and-show-format-info%252F&rts=870908b51b78412162f59f5e617e75035a1b3e2b"}