The 20 Minute Runner

Victory Junction "Run to Victory Half" Finish - 1:43:11

It's hard to believe, but we have finished the half and boy does it feel good to have another one--just my second--under my belt, as it were. Thanks for listening to the coverage in this, Episode 77. We begin the show with me packing up my stuff for the race (the night before). I also did an impersonation of Bing Crosby (called "Crosby Bing") for our church's Christmas program the night before. Check out that jacket...and pipe, no less. And no, um, it was not lit.



"Crosby Bing"


In the midst of packing, we were concerned about the weather. But it really wasn't that big of an issue. Other issues we talk about:
What I've eaten...(I know, exciting)
Plans for race day
The change in the date for next year's half.
We close with race day coverage, including how we did. Bert and I also had a short discussion in the midst of the rain as we waited for the race group to begin to get together near the starting line. And it is all provided for free!
Seriously, thank you for listening. Your encouraging emails both before and after the event meant a lot to me. We all can use that kind of support. Also, thank you for your support of the podcast itself. Without you, it just wouldn't be the same. Really. Send me a message at the email link, or ask to be my friend on FB. Both links are at the right. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
_________________________
Links for this episode
Bert Reed photography website
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.

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.

Tapering is good...

Welcome to this, Episode 75 of the podcast. I feel like we need to have trumpets or balloons or something. Anyway, it's hard to believe we are this deep into this endeavor, but it has been a real blast and lots of fun. I was reminded this week again how that this is truly a record of my life that happens to be done while we are running. While we cover running topics, we also cover life.
The show starts with a couple of email questions that I attempt to answer. They may apply to you as well:
How can you get all of the episodes of the podcast to download?
What, if anything, can be done about anterior shinsplints.
Thanks to Randy for the questions. Send me your questions/comments here.
As I run in High Point, we actually cover part of the NC marathon course. It's been a while since I've run in this area, and the wind did not help, but the run turns out well as you will hear. During the run, I discuss how things went Thanksgiving, give you the survey results (go to the survey on the right to take this month's new one), and give you a training update. I also tell you what I am doing this week and what I plan to do the week of the half-marathon (only 9 days away as of this post).
We close things out for this 9 mile run with a 21 minute tempo session. One hint: it went well. The last 3 miles were 7:38, 7:38 and 8:00. The last one was not really even tempo. All of this tells me that the plan we have been working on over the last several months has been working. How will we do December 12th? I don't know. But I have prepared hard and now hope to rest well. I trust your running and possible race plans are going well also. 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 "BLUES WITH ANCIENT GUITAR AMP" by Mormon Headgear. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The transitional piece is entitled "Our Moon" and is from the album of the same name by Roger Subirana Mata. Check it out at Jamendo.
The photo is courtesy of PhotoXpress.

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.
While I do not buy the global warming argument, I do believe in conserving and reusing, as we discuss in this show. Running simply makes us more aware of health in general, whether it be our personal health or the health of our planet. It just happens and I think it's great.
I also have discovered that to increase foot turnover, increase the rate of the arm swing. Sounds strange, but it really works.
We wind things up by sharing the plans for the running as we near the half. The taper has now begun, sort of. While the mileage will begin winding down, I do plan at least one more week of tempo and more hill repeats to keep our edge.
While we wind up this one in the moonlight, I am reminded of yet another reason I run: experiencing the sheer beauty of nature, even in town.
I hope your Thanksgiving was great. 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 heard in the body of the podcast and at the very end is from the album "Our Moon" 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.

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.

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
Running Podcasts.org
Channel Runner.org
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.

Me and you and a rabbit named Snowball



Thanks for tagging along for this, Episode 71 of the podcast. This early run finds me dealing with a cat-food loving neighborhood dog...again. After the clean-up we get on with the run. Though mostly in the dark, it was a good one, as all of the runs have been lately.
A note of unsettledness, the NC Marathon may not be run in the Spring as it was last year. It might be over a year before another one is held in High Point. Based on a personal endeavor that I hope to accomplish this Spring, that's okay...probably. Time will tell. I am keeping my ears to the ground and may run the marathon at Wrightsville Beach, NC in the Spring if the aforementioned personal endeavor fails to materialize. Stay tuned.
The current running is going well, as you will hear in the updates on the training for the half in December. We are moving up the tempo, hills and long run. So far, so good. While I may not set a PR, I do hope to be in shape for a very strong showing.
Congrats to Steven over at The Devoted Runner podcast. He recently PRd by 16 minutes at his half marathon. While not his "A" race, I think that was awesome! Check out episode 30 of his podcast at the link below to hear the inspiring report.
Trunk or Treat was a blast, as the pic for this post shows. If you missed it, be sure and check out the promotional video I was involved with posted at episode 69. Over 800 kids and 1600 people came through and I believe every single child petted Snowball. Follow the link below and click on the Trunk or Treat link to view the pictures--for free!
We spend a good deal of the show discussing how running produces discipline in this third installment in the series. If you are looking to be motivated in your running--and life--I encourage you to listen to the second half of the podcast closely. You should be inspired to get out there and run.
We will tackle another issue of why we run in the next episode. I hope you stay tuned for that one out soon. And why not share the podcast with your running buddies? I would appreciate it immensely. And as always,
Thanks for sharing some of the road with me,
The 20 Minute (chi) runner
Download this episode (right click and save)
_________________________
Links of Interest
The Devoted Runner podcast
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.

Me and You and a dog named Odie

As we continue our series on reasons why we run, let me say welcome to Episode 70 of the podcast. It really is good to have you along for the ride. As the days shorten, we find ourselves running in the dark--literally. But, the changing of the seasons is one of the reasons why we run. That, however, is not the main topic of this episode.
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
We close with several pieces of correspondence that have come in, via iTunes reviews and email. Thank you all for taking the time to review the show or send me an email. I appreciate it so much. If you are ever near the central part of NC, look me up. I would love to go for a run with you and record for an upcoming episode of the show.
If you enjoy the program, why not tell your running friends about it? I would appreciate that as well. So, lace up your shoes and let's get going. And 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
Channel Runner (Great site!)
The Devoted Runner podcast
Newton Running
Training Peaks
Zone Five Software

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.