The 20 Minute Runner

We are on the second run of the week as we begin Episode 13. We discuss the week's training so far and also give an update on a couple of races coming up soon. The YWCA 10K is right around the corner on August 22--a bit unusual since it is an evening race. We also talk about where to watch "The Spirit of the Marathon" for free (with limited commercial interruption). Go to Hulu and search for it. The documentary is about the 2008 Chicago Marathon and those who trained for it, both amateurs and well-known names from the history of our sport--at least over the last quarter century or so.
A large portion of this episode is dedicated to a discussion about the summer heat. August can get pretty hot in central North Carolina; the same may be true where you are. We go into some detail as we discuss:
Water issues
Electrolyte replacement
Use of sunscreen
Wearing a cap (wicking materials preferable)
Early morning running
An inexpensive way to deal with serious chaffing, at least it works for me (hint: you use it every day anyway--I hope)
After a strong push to the finish of the run, we close the episode with a couple of emails. One of them from Steven, reminding all of us to be true to ourselves and our faith. All in all, this episode is full of encouragement and helpful information that I trust will inspire and motivate you.
As we are now into the hot days of August, I have four of words of advice: Be Careful Out There! Glad you are 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 “Summer Revisited," by Chris English. 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 transition harmonica piece is by TexasMusicForge and posted at The Free Sound Project.
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Links mentioned in this episode
Robin Parrish's book, Offworld Phedippidations podcast, hosted by Steve Runner Run Digger Run podcast, hosted by Matt, celebrating 25 episodes "Spirit of the Marathon" documentary, playing at Hulu.com
**Picture credit: I took the photo above while on vacation at Holden Beach, NC a couple of years ago. Pretty awesome Summer lightening...

Episode 10 is about the realization that you are a champion, regardless of whether you achieve what someone else may define as success or not. While you may not have the fastest time in a 5K or have completed a marathon, the fact that you are racing--or simply running at all--defines you as a champion.
We also discuss three areas of benefit the running life produces:
Mental aspects
Physical aspects
Weight loss and management
I also share some recent emails, including one from David in the UK who is attempting a PR in the half-marathon this fall. I offer some insights to prevent injury and make sure that he is ready on race day. The link below (as promised) is the program I will be following--with some minor modification--as I prepare to run my first half this fall.
While those around you may have definitions for success, this episode is about defining our own success. You alone know what that is for you. It may be running a set number of miles per week, running a certain time for a race, or just getting out 3 days a week and running. My definition is the last one. And those 3 days a week, as well as a race now and then, are big successes for me, regardless of the time.
I have included the photos in this post to illustrate one of my personal successes: weight loss and management. David can identify, as you will hear. You can probably tell which picture is the "before" and which are the "after." While I will not print it here, I do share my numbers in this episode. If this issue is one you struggle with, I trust this episode of T20MR will encourage you to achieve your weight loss--and maintenance--goals.
Define your success and then work to achieve it! That is what makes a champion.
This is a full episode. Thanks 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)
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The music heard in the body of the podcast is entitled “Heart of a Champion," by Bob Pressner. 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.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 half-marathon training program referenced in this episode can be found here.
Check out Matt's podcast at Run Digger Run.

If you have ever had a brother, you will identify fully with this, Episode 9, dedicated to my oldest brother, Sammy. Sammy not only introduced me to running years ago, he also modeled the importance of family and caring for one another, relationships and the critical role they play in all of our lives.
He probably knows how much his support and influence meant to me during a very difficult period of my early life, but if he does not, this episode helps to clarify why I feel this way.
The episode includes a 15 minute interview I conducted with Sammy recently. We talk about the "early days" of our running, including some scary--as well as funny--times we shared together.
More than running, relationships are so vital in our lives. My hope is that this episode will move you to contact that person--or persons--who were a stabilizing influence during a difficult place in your life; we all have those places--and those persons.
This episode has a special place in my heart and is one of my favorites up until now. As you listen, I think you will know why. 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 “Brother of Mine," 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
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"Brother of Mine" (Words and music by Shane Alexander)
Out of the darkness came a pinhole full of light Out of the emptiness some peace of mind tonight Filling the space that had been dark in both our lives Slowly at first, but still grows brighter all the time
And I can’t lie, I never thought about it all that much I don’t know why, but now you’ve opened up my eyes Brother of mine
A familiar face, you’ve got a smile that looks like mine Ten years between us, we grew up in different times But what’s in the past don’t make much difference anymore Now that it’s open, may we never close the door
Cuz I can’t lie, I never thought about it all that much I don’t know why, but now you’ve opened up my eyes Brother of mine Brother of mine Brother of mine
What’s the lesson to be learned from the way the story’s turned From the way the fear has died
Cuz I can’t lie, I never thought about it all that much I don’t know why but now you’ve opened up my eyes No I can’t lie, I never thought about it all that much I don’t know why but now you’ve opened up my eyes
Brother of mine
Brother of mine
Brother of mine
Brother of mine

Episode 4 is complete. In it, you will go with me for the weekly long run. We will discuss the pros and cons of jelly beans vs. gels for electrolyte replenishment. You may be surprised at my recommendation; I was.
I also tell you a bit about my early running life, including information about my family and upbringing. The issue of overcoming problems brought on through relational issues is also a part of our discussion. My oldest brother Sammy was a big player in my early days of running.
Good to hear Nigel, Running From the Reaper, is feeling better and a part of the podcasting community again as well. We close by discussing the importance of having goals and sticking with them. "Rome wasn't built in a day." But they did get it finished!
I hope you will be uplifted, encouraged and inspired in your training as you run. Remember: this is a two-way street. I am encouraged by your feedback; I thank you for your kind comments on how running together is motivating you. If just one person becomes more determined and focused to continue in the running life by listening, then my goal with this episode will be accomplished.
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 “Relaxing-Afternoon," by Matt West. Check it out at music.podshow.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.
Check out Nigel's show, Running from the Reaper.
Episode 004-Electrolyte replenishing, Roland's history (Part 1)