The 20 Minute Runner

Episode 29 is mainly about you, the listener, though it also includes information about me--per your request. Go with me on the weekly long run as I talk about things that I like...and dislike. I am always a bit hesitant to share a lot about myself. I want this podcast to be about running...and life. However, as I promised ( and always will promise), I will respond to all of your emails, some of them during an episode of The 20 Minute Runner when the situation warrants. This is one of those episodes.
While I won't give details here, I do tell you a bit about myself on this run, especially my likes and dislikes. I try not to be too self-effacing, but do want to respond to your input. Again, I love listener email and honestly thank you for responding! Keep them coming.
MY LIKES (NOT exhaustive)
Reading
Writing
Arithmetic (just kidding on that one)
Community
Serving others
Animals
Brussel Sprouts/Mexican/Chinese/Kraut (you get the picture...)
My wife, actually I love her as well :)
Podcasting, receiving listener email
Photography
Family
MY DISLIKES (NOT exhaustive)
Arrogance
Self-centeredness
Being unable to run
Having to deal with grieving families
Rutabagas
We close by hearing a few more emails and sharing a recent race report from a listener, David. His report is also included on the "Listener Race Report" blog, see the link at the left.
As I type this, we are preparing for the Thanksgiving Holiday. I sincerely trust that yours is safe and enjoyable as you spend it with family and friends. Send me your likes, dislikes and what you are thankful for. I will share them in an upcoming episode. And, as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
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Other links mentioned in this episode
Order a copy of my book For As Long As I Can, A Son's Memoir of His Father's Dying Request from Amazon (benefits Hospice)
Long Ridge Writer's Group (course)
First Wesleyan Church
The music heard in the body of the podcast (and the background) is entitled “Long Ride Home," by John Williams. Check it out at Magnatune 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

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.

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.

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:
Don't run an unfamiliar route at night (make sure to try out a new route in the daytime first).
Take some protective precautions: carry a weak bleach solution, or even a stick. We discuss how to use it in the podcast.
If that doesn't work, stand your ground and act crazy!
Last resort: Run. Unless you know you can outrun the dog, then that is crazy!
If attacked, protect your neck and head.
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.
Finally, run relaxed. A dog can sense when he has the "upper hand." If you express confidence, the dog can also sense that.
(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.

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
Download this episode (right click and save)
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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.

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.

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)
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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.

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.
I ran for the first time with glasses this week. A new strap makes the experience quite comfortable and I can see my watch! Running blind is not a favorite pastime for me; running with glasses is definitely doable. I have been pleasantly surprised.

Speaking of watches, I talk about the watch I use, pictured above. It is a GPS model and has lots of bells and whistles, none more important than the countdown timer. We talk about that feature and how useful it can be, especially during speed training. If your watch has a countdown timer, you really need to investigate using it. You'll be glad you did.
The NC Marathon is March 20th, six weeks earlier than the original May date. That means training needs to begin the first full week of December. I share my thoughts on what the training will include and welcome your insights to a first time marathoner: me. While I "want to finish," I also want to finish strong. But enough of that, we need to get through the Cannonball Half first. That comes up October 17th.
The episode wraps up with the conclusion of the run, my second longest ever and the longest in over 30 years. We covered just over 17 miles in this, the longest run I will do before the half. We will finish our preparations with some speedwork...and rest. While I hope to break 1:45 for the half, again, time will tell. My training, however, has gone well and I feel ready for a good effort.
Again, your interest in the show makes it worthwhile. Let me hear from you. Send me an email; include your most recent race report/photos/audio clip. We will share them on an upcoming episode. I trust that your training is going well. 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 “Big Cigar," by David Parker. 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 theme from the original Star Trek series is used courtesy of audio micro.com.
For a great deal, check out the Timex Ironman 100 Lap Triathlon Speed/Distance - 5E701, like I use, at Runnersgear.com.