The 20 Minute Runner

Our Care Group--Bert is in the back on the extreme right



Welcome to Episode 85 of the show. It's been a few weeks, but life is finally settling down. We recently preached for the last time at First Wesleyan Church. Click the link here if you are interested in viewing it. Go to "media" and click on the message for May 15, 2011.
I spend some time in this show discussing the new position at Piedmont Crossing and also talk about the importance of relationships. Speaking of which, Bert and I run together for the first time--before the collapsed lung (we talk about it near the end of this show). He in in the picture above of our Care Group. He went further than I thought he could, but has to step back because of the recent lung problem. However, I hope to be running again with him soon. We will take the recorder for the run itself at that time.
In the meantime, hang in there Bert. The weight will come off and you will soon be both in the gym and on the roads again. Call me when you're ready to run--or need a bit of advice about the training.
Thanks to all of your for listening. 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 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 in the body of the show is "Harmonica Stomp" by David Miller. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The Country Squire



I guess this, Episode 84, could be called "The Mother's Day Episode." We go home to Wallace--just 10 weeks after the death of Ronald, my step-father, and visit with my mom and family. We went to The CountrySquire restaurant for Mother's Day (actually Friday night, but that's okay). It was good to be with the family.
The next morning finds us running in warm conditions. Listen in as we talk about registering for the NC Marathon coming up in November, taking my drug test for my new job, Skype update and an apology. If you don't know what that's about, listen in. I always want to make sure that this show remains a comfortable listen for ALL ages and reaffirm that to you today. Thank you for calling me on a promise of sorts, broken. I will be a bit more careful in the future. My goal is to uplift and never to offend--without reason anyway.
We close with a nice email from Matt and my future plans about the marathon--and beyond. It's really good to have you along to listen. 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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Show links
The Country Squire
The NC Marathon
Piedmont Crossing Retirement Community
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 in the body of the show is "Never Really Cried" by Simon Fagan. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Saucony ProGrid Guide 3s -- (on the way...)

Thanks for stopping by for Episode 83 of the program. If not the longest, it is at least one of the longest ever...even though I tried to keep it under one hour--really. Anyway, thanks for listening in. This show covers various topics, the main ones being:
Various updates on how things are with me
A neat story by Doug Rice, aka, Sweet Daddy D 69
The stretches that I do after running
The music is provided by Jason once again--my neighbor. The song is by the band he was in, "Tower Road" and is entitled "Theif". I trust you enjoy it.
Send me an email with whatever suits your fancy. I will be sure and include it in an upcoming episode. And until next time, 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 background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

"Tigger" on my porch on a beautiful day







It is good to have you with me once again for another episode of the show, Episode 82. I apologize for the delay, but life has been so hectic. I know you can understand. Also, my recording equipment is giving me some problems. I may have to replace the mic or recorder itself. First, I have to diagnose the problem.
I hope to get more on a routine with the show...and the running. Things are beginning to settle down as we begin this show on my front porch, Tigger nearby. I update things with you on how life is going (hint: I'm changing jobs), share the interview with Coach Jeff at The Running Podcast and close things out with several emails from listeners. Thank you for sharing with  me! I thoroughly enjoy hearing from you, the listener.
So, sit back, or settle into your stride as we once again get on the road together. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
Michal Wojciechowski's blog
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 in the body of the show is "Something I Don't Know" by Simon Fagan. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Cindy, her mom, me, my mom, my niece and my step-father, Ronald Foley (1935-2011)

Finally, it's great to be able to say: Welcome to Episode 81. The running has continued, but slowed down some. The podcast is still going, but was on hold during a busy and somewhat difficult time in my life. Thank you for the emails and contacts. Yes, I am alive. Yes, I am running. And yes, I am podcasting (these are in order of preference).
This show is all about those things that disrupt our lives. For me, it includes CPE (more updates in the program), the death of my step-father of 26+ years, and life in general. I pour my heart out as it were and fill you in on what has been going on in my life over the last several weeks. But hopefully, things are back on the mend as well.
Also, we talk about a recent interview with Coach Jeff, over at The Running Podcast. Coach Jeff interviewed me recently. Take a listen here in Episode 35 of his show. While you're at it, I would encourage you to download all of the episodes. The Running Podcast with Coach Jeff rocks!
We will--Lord willing--be running The NC Marathon this year (moved from March to November). I'm looking forward to it. Listen in as we talk about it. I also include music from a neighbor and fellow runner and an mp3 from Randy in Georgia about his running goals for 2011. Again, it's great to be back, 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 in the body of the show is "Pieces" by Tower Road. Search for their video on YouTube.
The music in Randy's 2011 running goals segment is "Disorganized Fun" by Ronald Jenkees.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Thanks for tuning in again for yet another installment of the show, Episode 80. Or if you are new to the podcast, thanks for coming along. Why not send me an email while it's on your mind?
This episode covers various topics and is a hodgepodge of sorts. We cover running and non-running items:
The Clinical Pastoral Care (CPE) update
The Tigger/Cola update
The weight update
The snow and ice update
Emails from Coach Jeff of The Running Podcast and Craig, a faithful listener
Impromptu discussion with my neighbor, Jason, at the end of the run
(Check out a video of a group Jason was in here).
I also devote several minutes to saying goodbye to one of the podcast world's best known (and loved) running podcaster, Nigel, of Running from the Reaper fame. No, Nigel has not gone to the great running trail in the sky, but is hanging up the mic indefinitely. Nigel, know that we will miss hearing you running on the towpath and hope to hear you in our ears again very soon. All the best and thank you again for keeping up Running Podasts.org and Channel Runner.org. Your help with promoting this--and other great running podcasts--is appreciated.
Also, check out a new website to our show, Bay Area Kicks (I will also include the link in the links section on this page). They give reviews on athletic apparel and shoes. Check 'em out; you'll be glad you did.
It's good to have you along. And as always,
Thanks for sharing some of the road with me, The 20 Minute (chi) 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 in the body of the show is "Some King of Blues" by Amy Regan. Check it out at Music Alley.
The closing song is "Time to Say Goodbye" by Brett Mikels. Check it out at Music Alley.

The Cavanaugh extended family, Christmas, 2010



After 3 weeks away from the podcast, it feels good to have Episode 79 out. Thank you for your patience. I have been taking some much needed time away after the hard training and half-marathon itself, and I must admit that I feel good.
In this show, I talk about the need for extended rest at least once a year. A recent article actually recommended two times of two-week layoffs per year. After running very little during this time, I must say that the rest did not apparently affect my running. I have felt good over the last couple of runs, quite good actually. I would encourage you to give yourself a break after working hard for training or a race. It will make you stronger in the long run--pun intended.
Also, I have a new visualization technique that came to me on this run: run like you are on a string. To find out what I mean, you need to hear the episode. It has helped me and I think it can help anyone who is experimenting with the Chi Running method.
Glasses are in. No matter how I want to think they are not, I simply run better--or at least more comfortably--with them. I'd be curious to hear from some of you who wear glasses while you run. What works and what doesn't. Maybe you wear glasses all of the time, except when you run. Let me hear from you on that as well.
After some life updates: I got a Nook from a generous friend and I will begin Unit 1 of CPE this February, we move on to the closing topic: Returning to Work after a Layoff. We talk in detail, but here are the nuts and bolts:
Focus on  time, not distance
Think ahead
Reward yourself
Listen to negative feelings
Set goals the night before
Feel better
Thanks to Rob Udewitz, Ph.D., for these ideas from his article: "Tap Your Inner Runner."
I hope your year is off to a great start and that 2011 is the best running year you've ever had! It's good to be back on the road, and as always,
Thanks for sharing some of the road with me,
The 20 Minute (chi) 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 in the body of the show is "El Paso Blues" by Smoke Ring Days. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

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
The goals include plans for another half and a sub 4 marathon. Time will tell how we do, but stay tuned as we see how it all pans out. We close the episode with a reading of the Christmas Story and some cool Christmas tunes. Check out the links below to the music.
Thank you for your support of the show over the last 12 months. I hope to do another year, Lord willing. Again, you are the reason I do this. Your emails, tweets, FB comments and general encouragement about the endeavor make it worthwhile.
Here's to a wonderful Christmas season and a Happy New Year. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
The photo above is courtesy of PhotoXpress
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 opening song is "We Wish You a Merry Christmas" by Rusty Bladen. Check it out at Music Alley.
The song in the body of the show is "Grown Up Christmas List" by Ayla Brown. Check it out at Music Alley.
The underscore at the end of the show is Away in a Manger - Traditional Christmas Carol for Piano by Mario Ajero. Check it out at Music Alley.