Episodes
Thursday Jan 13, 2011
The 20MR Episode 79: Chi Visualization - Running on a String
Thursday Jan 13, 2011
Thursday Jan 13, 2011
The Cavanaugh extended family, Christmas, 2010 |
- Focus on time, not distance
- Think ahead
- Reward yourself
- Listen to negative feelings
- Set goals the night before
- Feel better
Thursday Dec 23, 2010
The 20MR Episode 78: The Christmas Show
Thursday Dec 23, 2010
Thursday Dec 23, 2010
I trust your Christmas was a good one. By the time you read this, Christmas Day will be past. Thanks for checking out the show and listening to Episode 78. While we are in the Christmas season, this show is more about wrapping up the year than presents I guess.
We cover:
- Aquarium update
- New shoes on the way just in time for Christmas
- Plans for Christmas (the crowd has been sick)
- How I could have probably PRd at the half without much difficulty. It's about strategy, not speed.
- My New Year's resolutions, or better yet, goals for running
Thursday Dec 16, 2010
The 20MR Episode 77: Victory Junction Half Coverage
Thursday Dec 16, 2010
Thursday Dec 16, 2010
Victory Junction "Run to Victory Half" Finish - 1:43:11 |
"Crosby Bing" |
- What I've eaten...(I know, exciting)
- Plans for race day
- The change in the date for next year's half.
Links for this episode
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Rainy Days and Mondays" by Teresa Carpis. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.Thursday Dec 09, 2010
The 20MR Episode 76: Final Thoughts Before the Half
Thursday Dec 09, 2010
Thursday Dec 09, 2010
As of the publishing of this, Episode 76, the Half Marathon is only three days away. After all of the hard work and the training, I am in taper mode--and it feels good. I admit that I still have questions about how I will do come race day (don't we all?), but I know I have trained smart, hard and adequately. Now, it's a matter of seeing how it all comes together. We will let you know next week.
This episode of the program was recorded on what for me was a very cold morning: 15 degrees F, with a breeze no less. My late step-father would have called it not cold weather, but "butt cold" weather. Not sure what that means? Me either. But we do talk about it in this show. Actually, I recently came across information that said it only gets dangerous when it hits 0 degrees F, as long as you are adequately prepared. There are benefits to running in the cold and we talk about a few in this episode.
Along with the training update, we share an email from Craig. Thanks again Craig and keep working the Chi. I can testify to its effectiveness. It does take a while to get it down, but with continued practice, I feel confident that you will succeed with it. Don't give up!
Not sure how we will do in the race December 12th, but know that I have been struggling with sinus evidently. And while my head is not terribly congested, I have not been quite myself in about 10 days. But I do seem to feel a little better as I write this. Hopefully it won't interfere with the effort Sunday.
We close with a funny story about what happened to one of the fish in my aquarium. I hate it happened, but that's life. And then I round things out by sharing my hopes for the half. Will I PR? I don't know, but don't count on it; stay tuned for the next episode to find out. Regardless, I want to have fun and enjoy the experience. I'm just praying that the weather will cooperate. That too, is to be seen. Thanks for your faithfulness to this show. YOU are why I enjoy it so much. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Santa's Last Stop" by David Cahalan. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
Thursday Dec 02, 2010
The 20MR Episode 75: Beginning the Half-marathon Taper
Thursday Dec 02, 2010
Thursday Dec 02, 2010
Tapering is good... |
- How can you get all of the episodes of the podcast to download?
- What, if anything, can be done about anterior shinsplints.
Wednesday Nov 24, 2010
The 20MR Episode 74: Reasons Why We Run #6 - Health Consciousness
Wednesday Nov 24, 2010
Wednesday Nov 24, 2010
Happy Thanksgiving as we share in Episode 74 of the podcast. Listen as we complete our longest run before the half marathon--with 3 sets of hills at the end--of 17.1 miles. I know it sounds crazy, but we want to make sure that we are ready to go for the half, which is now less than 3 weeks away. I really am looking forward to it. While I didn't see any turkeys during the run (which we do have in our area), I did see some chickens in my neighbor's yard...weird. Anyway, after the training update, the wonderful invention of compression socks and yet again, GU vs. Stingers, we get into the meat of the discussion.
One of the reasons I run has to do with the consciousness that we gain as we run. It manifests itself in several ways:
- I have become more sensitive as to what I put into my body
- I have become more sensitive as to what I do not put into my body
- I have become more sensitive relative to the environment.
Thursday Nov 18, 2010
The 20MR Episode 73: Reasons Why We Run #5 - Self Esteem
Thursday Nov 18, 2010
Thursday Nov 18, 2010
I want to recommend a book to you by a friend of mine, Robin Parrish. I actually had to delay an early morning run for a full day because I stayed up until almost 2:00 in the morning finishing it. If you are into the paranormal, ghost stories or stories about large greedy companies with little regard for human life, I recommend it. It is truly a fun--and stimulating--book. Check out the official website here.
Now on to other things that this, Episode 73, covers. As the title of this post affirms, I spend a bit of time talking about how running helps us with self esteem, self confidence, etc. This bleeds over not only into our running, but ultimately into our lives. Running can help you gain the advantage as you work towards feeling better about yourself. I share more information in the show. Please send me your comments and feedback. I know I may have ruffled the feathers for a few listeners and that's okay. Let me hear from you. Send me an email.
The training update includes covering 36.8 miles as we work towards the half in December. My last--and longest--long run is coming up this weekend. We hope to top out at 17 miles with hills and tempo included. Bring on the half!
I have registered for the event and have the confirmation needed to make sure that everything is a go. Another good friend, proprietor of Bert Reed photography, may go with me and take a few photos. While weddings are normally his thing, he wants to give a running event a shot. If it works out, I will be sharing some photos with you after the race is over.
Finally, I encourage you to send Matt, over at the RunDiggerRun podcast a message. Matt has been sidelined as he deals with extensive treatment for his back. Tell him you heard about his misfortune on this podcast and wish him well. Matt, we sincerely wish you a speedy recovery and look forward to hearing you in our ears again very soon.
I'm off to continue the training for the half. I hope "the nightmare is NOT coming" relative to the race. Sorry Robin; I couldn't resist. 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)
_________________________
The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.
The song heard in the body of the podcast and at the very end is from the album "Our Moon" and is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.Wednesday Nov 10, 2010
The 20MR Episode 72: Reasons Why We Run #4 - Goal Setting
Wednesday Nov 10, 2010
Wednesday Nov 10, 2010
It's great to have you along for Episode 72, as we continue looking at the reasons why we run. While I am presenting mine, you probably have some of your own that we might not cover. Feel free to send me your feedback on the topic at 20minuterunner@gmail.com.
We begin by talking about a different sport: bowling. I went again after almost one year. Thankfully, the running is going a bit better than the bowling. But it is better. One reason: posture. I recently had someone to notice that my posture has gotten better--and I didn't even say anything about it. How cool is that? I owe it all to the Chi.
Speaking of Chi, it does seem that the speed is following the form, just as Danny Dreyer says. I am running faster with less effort and my knees and hips are yelling: THANK YOU! If you have not given Chi Running a try, check out Danny's book, Chi Running. You can find it at Amazon or any bookstore. It continues to revolutionize my running. While it might not be your "cup of tea", it is worth a look.
We also talk about gels vs. beans (and other forms of carb/electrolite replacement). Send me an email on that. What works for you? What doesn't work? As we move towards my second half marathon, I would like to know your opinion.
Thanks to Nigel for the new constant feed running podcast channel. Click the link below to hear the most recent episodes of a lot of running podcasts, including this one. It is a great site and can be accessed from your mobile device as well. You might find another show or two that you enjoy.
Finally, the latter half of this run is all about the main topic of the day: goal setting. Running helps us do that in running itself...and life. Listen is as I complete my goal for this run, covering 14 miles and ending with three brutal hill repeats. Am I a glutton for punishment? Listen and decide. I do love distance however, and find that hill repeats are really a challenge. What running goals do you have? Which ones have you met?
Finally, thank you for listening. And thanks for the photos and emails. If you haven't sent me a photo of you, do it now. I will be honored to post it at this blog. Emails of comments, race reports, or simple greetings are always welcome as well. And finally, as always,
Thanks for sharing some of the road with me, The 20 Minute (chi) Runner
Download this episode (right click and save)
__________________________
Links for this episode
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Wish I Could" by Carey Ott at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The graphic above is courtesy of PhotoXpress.Wednesday Nov 03, 2010
The 20MR Episode 71: Reasons Why We Run #3 - Produces Discipline
Wednesday Nov 03, 2010
Wednesday Nov 03, 2010
Me and you and a rabbit named Snowball |
Links of Interest
Trunk or Treat photos (supply your email to view them)
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Someday Soon" by Great Big Sea. Check it out at Music Alley.
The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.Thursday Oct 21, 2010
The 20MR Episode 70: Reasons Why We Run #2 - Community
Thursday Oct 21, 2010
Thursday Oct 21, 2010
Me and You and a dog named Odie |
A few things we discuss in this show:
- Gear check
- Chi, and the importance of using our core to do the bulk of the work
- Chi, and how to run hills (up and down)
- A training update as we work towards December's half-marathon
- Don't forget that if you learn and master proper form, distance and speed will follow
- Our main topic: Community, and why running promotes it
Links for this episode
The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.The song heard in the body of the podcast is entitled "Through the Night" by Voodookings at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
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