The 20 Minute Runner

Thanks for tagging along for Episode 37. If you are new to the podcast: Welcome! If you enjoy the show, please share the information with other running buddies. I am excited that many are becoming "groupies" of The 20MR podcast; I am also humbled.
In this episode, after giving an update on the week's training, we talk a bit about the importance of eating properly before a long run or speed session. I have experienced some problems lately that may be related to my lack of nutrition before I head out the door for those sessions. If you have had a similar experience, let me know what works for you. Email me with any suggestions or comments. Send me a wav or mp3; I will share it with our listeners. I am convinced that I need to begin practicing the habit of eating properly before a stressful workout. We shall see how it turns out. I will keep you informed.
The second half of this episode is spent discussing issues relative to running safely in the dark. During this time of year, that can be an issue whether you run in the early morning or the evening. I offer some suggestions and insights. For reference, see the article in the January issue of Runner's World entitled Collision Course. Here are some of the issues we cover:
Run against traffic if at all possible, even though running on the same side of the road can cause problems with running mechanics. If you have to choose between safety from cars or concerns about the running mechanics, err on the side of safety and give drivers their space.
If you run late night, drivers may be tired or possibly drinking. Be extra cautious!
If you are an early morning running, you may be dealing with folks just returning from working third shift and suffering from fatigue and inattentiveness. Again, give drivers their space. It could save your life.
Distracted drivers are also a problem. Texting, talking on the phone--you name it--may be diverting that driver's attention. Be alert and be safe.
If you have concerns, always get off of the road. Give them THREE FEET, at least. Again, the hassle of running through high grass is preferable to getting hit be an oncoming vehicle. Err on the side of caution.
ASSUME THAT DRIVERS DO NOT SEE YOU. Never take it for granted that you are visible, and again, act accordingly.
Don't try new routes in the dark. Make sure that you have run the route in the daylight and are fully familiar with the terrain and surroundings, such as dogs, potholes, and the like.
We also talk about things that we need to know in regard to when an oncoming car may see you. While I won't go over the list here, listen to the episode for those details and check out the article I referenced above.
Don't forget I'm on Twitter. My handle is 20minuterunner. I would love to have you as a follower. Send me a tweet.
Next week, Lord willing, I will tie my record for the longest run I've ever taken: 18 miles. Not sure how that will work out with winter weather in the forecast, but you don't want to miss it.
Again, I appreciate you listening more than I can adequately say. 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 Tables Have Turned," by Andrea Harper. Check it out at Music Alley.
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.com.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
The background music “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

As the painting to the right testifies (Luc-Olivier Merson, 1869), long distance running can be a bit of a challenge. The scene is of the Greek, Pheidippides, announcing that the Persians had been defeated at the Battle of Marathon in 490 B.C. He immediately died--maybe he should have eaten at least one more gel. Anyway...
Thanks for coming along for Episode 36 during this 15 mile run. We talk about the importance of scaling back and pacing, along with an adequate warm-up. The concern is often trying to beat the time it took to run that last 4 miler, 10 miler, or whatever distance it was. But long-term marathon training requires the ability to also know how to slow down and rest.
One of the issues I would like your feedback on is about the long run. As they get longer in preparation for the marathon, I'm not sure if I need to run by time, distance, or a hybrid. For instance, is it better to cover 22 miles, or 3.5 hours? Is either adequate? Send me an email about your experience in this area. Along with the long runs, marathon training also requires faster running. We talk about the issue in this episode. Faster running is important for faster and more comfortable race efforts.
As the months have passed since I began running again (19 and counting), and as I have gradually gotten a bit swifter on my feet, I have come to the conclusion that breakthroughs are based just as much on how long we've been running as how long we are running. A base of several months is critical to the marathon effort. Of that, I am convinced.
Kudos to Kim who is running the half at the NC Marathon, the same event I am running March 20th. I am sure she will do well, even though she does not have the benefit of many months on the roads. She will make it to the finish and run a great race.
In closing, I do have one more request. Send me an email on how (if you have ever run or are training to run the marathon) to pace the effort. Should I run easy for the first half, then gut it out? Should I run three segments: easy, harder and hold on? This question is one that I really need some input on and I look forward to your advice.
That about wraps up the episode. It is really great to have you along. 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 “Revolution," by Wiser Time. Check it out at Music Alley.
The opening 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.com.

Things have been quite cold lately--at least for central North Carolina. This run reiterates that fact: around freezing and quite breezy.
However, the training and planning for the marathon continue, whatever the weather may hold. On marathon day, missed runs and workouts will become clearly evident. In order for that to not happen, it is necessary to do the hard work in all types of weather and settings. Thanks for tagging along on this run in Episode 35.
We discuss training updates and talk about the basics of marathon training. While I have never run a marathon--this being my first--I hope you can benefit from my experience as we literally learn together. We cover a few issues in this episode, among them:
How to meet the electrolyte and nutritional needs that arise during long runs. I share with you what I am trying. Gels, almonds, raisins and Xtreme Beans are all a part of the discussion. I want to know what has worked for you on the long runs. Send me an email.
I also talk about the basics of any marathon training. While these things are not exhaustive, they must be an important part of training for 26.2 miles. Among them:

The long run
Speed work
Cross-training
Strengthening the core
Rest (may be one of the most important aspects of long distance training)

I close by briefly sharing my observations on my training. After 17 months on the road, I seem to have clearly had a breakthrough (for me) relative to speed and strength. While the effort feels the same, the results are faster and stronger. If you have ever experienced this, I would like to hear about your experience. Our bodies truly are amazing creations.
As always, it's good to have you along with me. You can also follow my training on Twitter. My handle is "20minuterunner." Drop me a tweet and let me know you're 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 “Sleepaway," by Rob Costlow. Check it out at Music Alley.
The opening 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.com.

Welcome to Episode 34, a very special program that I have looked forward to for quite some time. In this episode, you tag along with me on a 14.2 mile run. While we explore new running territory, we also go down the halls of time...5 years to be exact. My father passed away from lung cancer on January 3rd, 2005. I still miss him.
As he was on his deathbed, I began keeping a log of each day's events and my perceptions of those events. He used to tease me about "that book you're writing." I denied it, but later decided that my struggles with him through the dying process might assist others going through a similar situation. I did go on to write that book and self-published it about 1 year after his death. The response was overwhelming--and encouraging. It still is.
I share some excerpts from that journal that became a book during this run. I also include a few very short clips of my father himself that I was able to pull from some old videos that I have and cherish.
While I am running the marathon for myself and to raise money for the American Lung Association, I am also running it (and running in general for that matter) to escape the demons that still show up occasionally, reminding me of the shortcomings of my father and the holes in our relationship. While my father prepared us--and himself--for his death, I still feel a needless sense of loss about it all. Alcoholism robbed so much from him, our family, and me.
Running the marathon is about exercising those demons, yet pleasing my father still. For I know that he would ultimately be pleased with the way I am dealing with the shortcomings and missing parts in our relationship.
The marathon will be a cleansing and healing process for me. The healing has already begun with the training...and this episode. I trust your running helps you to escape whatever "demons" are at your heels as well. Can I outrun them? I don't know; but I'm trying. It's good to be able to honestly share my heart with you in 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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The music heard in the body of the podcast is entitled “Goodbye," by Aaron. Check it out at Music Alley.
The background music at the end of the podcast is entitled "El guardia dels somnis" by Roger Subirana from the album "Lost Words." Check it out at Jamendo.com.
The opening 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.com.
To order a copy of "For As Long As I Can, A Son's Memoir of His Father's Dying Request," ask for it by name (or my name) at any bookseller, or order from Amazon by using the link on your right. A portion of each book's sale will be donated to Hospice. I truly do appreciate your support.

Welcome to Episode 33. Join me as we go home to Wallace for Christmas, meet with the family and enjoy a windy 12 mile run the day after. I share some information about the run and the landmarks of the area, as well as an encounter with a very large bird, a Blue Heron.
We go through the same area that almost brought disaster 30 years ago during a horrific storm. It has been that long since I've run in that part of town. The dogs were out, but thankfully they were all either restrained or friendly. Once again, I am thinking of purchasing a hydration belt, but need your input on which one might be the best. Let me know your thoughts if you would. It would come in especially handy as we begin to get into the meat of the longer runs leading up to the marathon.
I share a marathon training update--so far so good. At this point, I am on track, but the real heart of the training is still just ahead. I do not want to get into the marathon without being fully ready. If you have run a marathon, please send me an email on your experience so that I can learn from it and also share your insights with other listeners.
There are also a couple of very short segments included from my family's Christmas dinner, as well as my sister sharing the recipe for Hungarian Goulash. If you've never had it, check out the recipe and let me know how you like it. It was one of my father's specialties and the first time I had eaten any in many years.
We close by talking about New Year's resolutions. While I don't make any personally, I do trust that your running goals and life's desires come true in 2010. I look forward to sharing with you in the months to come and appreciate you listening. Let me hear from you.
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 mentioned in this episode
Runner's World magazine
Running Times magazine
The Writer magazine
American Heritage magazine
Samaritan's Purse
The photo above is courtesy of PhotoXpress.
The transitional music heard in the body of 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 “The Christmas Song," by Calvin Owens. 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

It's good to have you along for Episode 32, and week 2 of the marathon training. I actually had to record for this episode twice; the first audio was not clear enough to use. I explain why in this episode.
We talk about the plan for the marathon, including:
Cross training plans
Intervals/tempo runs
The long run
Tapering
Potassium (what is it and do we need more of it during heavy training?)
Expanding the core exercises as we prepare for 26.2 miles
Potential plans to run a 5 or 10 K in the weeks leading up the marathon (if I can find one)
I am considering recording some during the marathon. Your thoughts?
I include an update on how the training is going so far and talk a bit about the winter weather we've experienced recently. This run was actually in the dark on potentially dangerous "black ice," but we did not fall--fortunately. I did have to deal with four-wheelers and wet feet this past weekend after the snowfall. As a runner, I know you understand.
If you are viewing this in IE, you might want to switch to Firefox (or another browser). We are having technical issues with IE for some reason. If you use it, some blogs may not be shown or at best, be incomplete. I am working on it if I can figure out what is causing the problem.
Finally, stay tuned for episode 34. It will be a tribute to my late father who passed away January 3rd, 2005. The Marathon is for him...as well as for me.
You listening means more than I can adequately say. I sincerely thank you and ask that you tell other running friends about the podcast. I appreciate that as well. And finally,
Merry Christmas!!
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 mentioned in this episode
Healthline.com
Dr. Gabe Mirkin
Colorado State
"Linus and Lucy" and "The 12 Days of Christmas" used in the body of the podcast are by J.E.L.L.i. and from the album "A Jolly J.E.L.L.i. Christmas." Check it out at Jamendo.com
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

26.2




After a couple weeks away, I am glad to say, "Welcome to Episode 31". Family illness, weather, and the busyness of the season have all contributed to the delay, but we are now back on track, on the roads, and preparing for the marathon coming up March 20, 2010.
We talk about a lot of things, mostly related to running, during the episode. We begin by using my wardrobe of the day to describe the benefits of technical clothing, both for the colder months and the summer heat. In this day and age, cotton just doesn't get it any more and there are a myriad of materials to make our runs both more comfortable and ultimately safer. Wicking is where it's at and these new materials are the "real deal."
With all that sometimes goes on in life, missing training is to be expected. Listen in as we discuss how important it is to keep it going. There are a couple of rules worth remembering:
You can never finish something if you never start.
You can never finish something if you stop and never start again.
You've been there and so have I, but the key is to get up and get going again. Don't let missing a workout (or workouts) keep you from accomplishing your running--or life--goals during this busy season. If you expect the interruption(s), then you will be prepared for almost anything.
What about winter/cold weather running? With snow--and more critically ice--in the forecast for central North Carolina, there are indoor alternatives: biking, treadmill running, or some other indoor activity to keep you on the right track with your running goals. There are really no excuses...so get going! Winter is the time to maintain a base while throwing in some faster running about once a week. Those two things will keep you primed and ready for the Spring, warmer weather, and Summer races.
While a base and some faster running is really all that we should realistically be doing this time of year, I am breaking my own advice here as I am now officially training for the North Carolina Marathon. The race is only 15 weeks away and I have a good base on which to now build. Thanks for sharing the weeks to come with me. The weather and dark mornings will really test our resolve, but knowing you are along for the run will help it go easier.
The plans are to raise money for The American Lung Association at the marathon in memory of my father Samuel McDonald Cavanaugh. I need your input. If you have ever raised money for a charity by running a marathon, or any other race, LET ME HEAR FROM YOU. I desire your feedback on the experience and a nudge in the right direction about how to go about doing this. Also, be thinking about making a donation in March. I would be honored to mention your name on an upcoming episode as a contributor in the fight against Lung cancer and other respiratory diseases.
I also talk about podcast frequency. Although some podcasters are going to every other week, or even once a month, I still want to do a weekly show--or as close to that frequency as possible. If we fail to get a show out in 7 or 8 days, keep checking; I will eventually get the next show out--Lord willing.
There are also a couple of websites (non-running, but good sites just the same) that I talk about. Check out the links below; you'll be glad you did.
My nephew, Jason, has his first 5K coming up at Wrightsville Beach, NC on December 19th. Jason, I will be expecting a race report and remind you to "pick up the pace!"
Finally, I close this episode with a pep talk of sorts and encourage you to get up, get out and get moving. While running does not guarantee more years to your life, I can guarantee that it will add more life to your years. Keep moving for yourself...and those you love.
It's good to have you on board. And as always,
Thanks for sharing some of road with me, The 20 Minute Runner
Download this episode (right click and save)
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Other links mentioned in this episode
One More Mile Clothing
Don't Sweat the Small Stuff book and gift pack
American Lung Association
My mp3va website
Paperback Swap Club website
The music heard in the body of the podcast is entitled “Jalopy to Drive," by Hollywood Blue Flames. 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

(Pictured above are me, my mother, my brother Delwood, and his father/my stepfather, "Hoover"- taken about 1978 or 79)We went back home to the place of my youth for Episode 30, a special Thanksgiving episode. Rather than going on a long run with you, this week was a bit shorter: eight miles through Wallace. Go with me as I briefly describe the landmarks that were a part of my life growing up, from "Santa's (little) house" on Main St. to the funeral home that handled my late step-father's arrangements 27 years ago.
Going home always brings out the reminiscent spirit in me; it probably does for you also. And during the holidays, those memories are even stronger in my mind. My step-father raised me from the age of about 9 until his death when I was 19. He was 50.
Hoover was the epitome of what a "father" should be. Though he was by no means perfect (are any of us?), he did those things that a good father should do: he taught me how to fish, how to raise livestock and even how to make fresh sausage and "souse meat." And yes, I do briefly describe all of those experiences and more. A Korean veteran, he was all about hard work and taking care of family. Traits that are often missing in our present world...
Part of home includes fire ants. If you are not aware of these little wonders, get ready to be educated. You are probably just as well to not know about them, but they are a part of life in our area of the world.
We close with a short tempo session and a good sprint to the stop sign. Can you make it? Listen in as I give advice to my nephew Jason about his first 5K. Consistency and determination are vital to racing success. I know you already realize that.
Finally, I want to challenge you to thank that person (or persons)--living or dead--who have made an impact on your life. We never know when the chance is over. This session is about saying goodbye yet again, after almost three decades.
So, I hope your turkey and pie are behind you as you lace up your shoes and run with me once again. I am so glad to have you along. 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 “The Long Goodbye," by Wendy Wall. 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