The 20 Minute Runner

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

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

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
Download this episode (right click and save)
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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

Welcome to Episode 18. We cover a lot of ground, literally. You come along for the ride as I embark on my first attempt at 2 hours and 15 minutes (What? Am I crazy or what?) You decide.
We discuss everything from the latest gear I have on to how running can help us deal with recovery by giving a sense of accomplishment and discipline, not to mention giving us goals to reach towards--always a good thing.
Follow me as we get chased by dogs, eat Jelly Beans "live" and talk to my wife on the telephone (exciting stuff, I know). We close with the news that there has been a rash of car robberies in our neighborhood--never a good thing. Keep your doors locked and your valuables out of sight.
I also give an update on how the training is going for the half. I am using a modified version of the Hal Higdon training routine. We discuss how the canning is going with the peppers. Odie also has a cameo above lurking behind my fig bush--which we also briefly discuss.

And while I have a new pair of shoes, I won't be wearing them right away. I do have some good advice, however, about ordering your next pair that you will want to hear.

This evening run ended up being right at 15 miles, the longest I have run since I started back 13 months ago and the second longest ever; it was actually a good one. But as the darkness descends and it becomes harder to see the road, a bit of my heart sinks as well: Summer is coming to a close. But...Fall (my favorite time of year) is just around the corner, filled with cool mornings and shorts and gloves (what a neat combination).

So, it's good to have you with me for this long late-summer run. I am so glad you have joined me "to boldly run longer than I have ever run before..." If you enjoy the podcast, why not tell a friend? I would appreciate it. Thank you 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 music heard in the body of the podcast is entitled “Wake Up," by Kim Cahill. 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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Links mentioned in this episode
Hal Higdon 1/2 Marathon Training Plan
Endless (great place to order shoes)
Robin Parrish's homepage, author of Offworld (and a personal friend)

In Episode 17, you go with me on the weekly long run, in this case 13.16 miles. It is obvious that we can cover the 1/2 distance coming up in several weeks, but can I run the 1:45 we mention in this episode? After this hot effort, I'm not sure...but I think I can do it.
The two photos above of myself were taken at a day retreat the staff took this week. We went to Lake Norman, NC, where we swam, rode Seadoos and I had the priviledge of gaining the title "Tubing King!" After everyone else had had enough, I went for a couple of spins solo. And while I was eventually thrown off, I managed to ride some pretty high wakes from the boat. It was a blast and a much needed break. Everyone enjoyed the time away, even if it was just for the day.

A good portion of this episode is spent discussing caffeine: pros and cons. In moderation, it can actually boost athletic performance. Rather than list the information here, I'll let you hear the discussion during the run. I will say this, however: If you do not use caffeine during your races or long runs, you might want to consider it. You'll learn more in the podcast itself.Finally, by the time you read this and listen to the episode, I will have turned 46. While it's hard to figure where the years went, I must admit I feel as good as ever, regardless of my age. I think we limit ourselves mentally more than physically. Our bodies will do much more than we think--if we can convince our head that this is possible. I want to encourage you to pursue your running dream--and other dreams for that matter--regardless of your age. Age is relative.
I have enjoyed this episode and trust you will find it motivating and encouraging as well. Thank you for being with me. Send me an email! 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 “Coffee," by Adam Balbo. 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 article by Dr. Alex M. McDonald on the effects of caffeine can be found here.

Episode 16 is all about the race I ran this past weekend. It proved to be very warm and hilly. The fact that we only had water at about the 1.5 mile mark and then about 4 miles later only added to the difficulty of the effort.
I was pleasantly surprised, however, to finish in 47:48 (PR), 1:30 ahead of my last 10K (in Greensboro). While I have run a 37:15 10K(in my teens, longer ago than I care to remember), this race marks the best time since I began running just over a year ago. A hard effort, but it was worth it. I finished 7th overall (out of 35), but still only placed 5th in my age group, proving that there are lots of 40-49 year old guys who can still move!
If you go to my main blog, you will see that we also added a few photos to the Races of 2009 slideshow to the left of the page; I hope you enjoy them. The video below is of the beginning of the race and includes a couple of annotations that YouTube provides--I'm still learning about the technical aspects of all of this, but trust that that knowledge brings you a better media experience.
Email me a photo, along with a race report of your most recent race. Feel free to include a short mp3 or wav file as well. I will post the picture and report and may play the audio in an upcoming episode. Let me hear from you!
I trust your training is going well. Thank you 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 music heard in the body of the podcast is entitled “Horse Ride Through the Land," by Marieva's Project. 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
The transitional piece(s) is from the song, "Sweet Swing" by Trafic de Blues. Check it out at Jamendo.com

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Links mentioned in this episode
YWCA of High Point
Race map of the 10K
10K race results

Have you ever had to hang up your running shoes for a season, due to injury or illness? In Episode 15, we discuss the implications of a temporary layoff. I was forced to miss seven days of running recently: not one step. It wasn't easy, but we got through it.
The time off the roads got me thinking: How long does it take to begin losing the training effect that I had worked so hard to achieve--and maintain? How much would I lose in that week, if any?
After researching the topic, we discuss the facts. If you are on a layoff, I think you will actually be encouraged. Even more interesting is that our discussion takes place on the first run back from the layoff, a simple experiment in the flesh as it were.
We actually lose very little conditioning in one week. It takes several weeks to make a real dent in the base we have established with regular running. We share the details in this episode. Take hope: a layoff may be a gift in disguise, as we discuss.
But how do you know if you are actually needing a break, especially when the break is not dictated by obvious illness or injury? There are several indicators that may be hinting at some time off, including--but not limited to
Fatigue
Soreness that won't go away
Dreading the workout, irritability
Poor performance
No progress with running goals
Boredom or not being motivated
You just can't stand the thought of having to run
If you are experiencing any of these symptoms, maybe you need a break. A week (or a bit more) won't spell the end of the world. Listen in as we talk about it.
I hope you are running well and not having any of the issues we discuss. I appreciate you running 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)
_________________________
The music heard in the body of the podcast is entitled “Feels Like the End," by Shane Alexander. 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 guitar piece is from the song, "The Sky Below" by Shane Alexander. Check it out at Mevio Music.
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Links mentioned in this episode
Phedippidations Podcast by Steve Runner, celebrating 200 episodes

New Balance 769 running shoes (cushioning and mild stability)

**For the article on training effect and how long it takes to lose it, click here.
(Yes, those are my 768s)

Episode 14 was recorded "down east" in North Carolina. On a trip home, we record while on the weekly long run.
While this episode is not as heavy as some recently, I know you will find it interesting. We begin by discussing the difference between Eastern style Bar-B-Q and Lexington style Bar-B-Q (yes, them's fightin' words!) While we explain the difference, I also made a couple of Bar-B-Q restaurant recommendations if you are in North Carolina and want to sample either--or both.
My mother and I also sit down under her carport and have a discussion about my early life and the impact running played as I adjusted to life living with her, my half-brother and my step-dad. My step-dad played a very important role in my life during my teen years.
We close things out by winding up the long run. It was a good one and I felt great. I hope your training is going well also. I appreciate you listening.
Send me an email with (or without) an audio file. Let me hear from you. Your participation is what makes this work and I enjoy hearing from you, the listener. Why not take a moment now and send me a question or comment, or information on your most recent race (including photos). I will post the photos and try to share your questions or comments on the show.
Hope your week is a good one. Be careful in the heat. 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 “Get Back Home to You," by Ana Popovic. 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 background music is entitled “Afternoon in the Sun.” It is by John Williams, from his album “Long Road Home.” Check it out at Magnatune.
The transitional guitar piece is from the song, "The Sky Below" by Shane Alexander. Check it out at Mevio Music.
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Links mentioned in this episode
Holy Smoke: The Big Book of North Carolina Barbecue by John Shelton Reed, Dale Volberg Reed, and William McKinney
Wilber's Bar-B-Q (Eastern style, Goldsboro, NC)
Lexington Bar-B-Q (Lexington style, Lexington, NC)
Honey Stinger gels homepage
**Picture credit: I took the photo above in the front yard of my mother's house in Wallace several years ago. It is one of my favorites of us together...