The 20 Minute Runner

Trunk or Treat Video
Thanks for coming along for Episode 69. We begin on the silly side--take a listen; you'll understand. But from there, we soon get to all things running. Among some updates and items of discussion:
New shoes
How many miles can you get on one pair?
What about minimalist shoes?
Update on the last weeks running (hint: it's going well as we begin preparation for the half)
Plans for the half marathon's training schedule
The bulk of the show is spent discussing the first reason I run. Though not in any order of importance, each one has its place. The discussion today--and for the next few weeks--deals with items that you don't ordinarily hear discussed, such as solitude.
I hope you enjoy this episode and the series we are beginning today. 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. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Late 80s Post-Apocalyptic Halloween Party / Albeit" by Al Phlipp and the Woo Team. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
All sound effects are taken from the Absolute Sound Effects Archive.

Thanks for stopping by for Episode 68; I appreciate your visit. We begin with a run through the neighborhood as we discuss the end of summer and the beginning of fall. We are now officially in fall and I have the leaves and yard work to prove it. We have cleared up flowers, moved plants and begun getting ready for cooler weather. By the way, let me know what you wear in the rain during cool weather. Send me an email.
While this is not an aquarium podcast, I also give you an update on the aquariums--so far, so good. This is one hobby that I thoroughly enjoy. Send me information on your aquatic hobby if you are into aquariums.
The biggest segment, however, comes in the second half of the episode when I lead you through the download of the Garmin Forerunner 110 on their website: Garmin Connect. If you have a Garmin, you may be familiar with the web-based program. If not, I hope that maybe the discussion can help you decide if a Garmin (the 110 specifically) is right for your running program. To me, it is well worth it and I am pleased--but still learning.
Again, thanks for being a faithful listener. Even if this is your first time catching the show, drop me an email and spend some time exploring the various things on this blog. 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. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Better Than I Know" by Ashton Allen. 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.

The Garmin Forerunner 110

It's good to have you along for Episode 67 of the podcast. I really do appreciate you joining me for this show. We cover several subjects today, most about life in general,  including:
What the area is like where I live
The beginning of fall that feels like summer
A few minor aches and pains, but nothing too serious
Survey results (hint: the 5K is not the race most people are gearing up for this fall)
Are you interested in doing a podcast? Let me know and I will share what I know. It's not much, but I will be glad to help. We discuss it a bit in this episode.
The bulk of our time, however is spent discussing the new Garmin Forerunner 110. I finally had to do something after my GPS died :(    My review is mixed, but I think overall the device will work out nicely.
I look forward to sharing this episode and welcome 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 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 "I.E. (Lookin for Me)" by 38 Acres. 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 "Drive In Picture Show" by Craymo. Check it out at Music Alley.
The drum roll is used courtesy of The Free Sound Project and was submitted by ingsey101.

Welcome to Episode 66 of the podcast; I'm glad you have joined me for this run. This run is largely unscripted (as far as the audio), so sit back--or better yet, run--with me as we go on this one together.
We cover a couple of emails received recently and also give information about how to download some great, free music from the sources we use for the show. To do that, click on the links below for the music from this episode. From there, feel free to browse and build your own library of tunes. It's easy, full of quality content and free.
Towards the end of the podcast, we talk about the importance of not freaking out about life. While I know that many people are struggling with economic issues--and other things as well--a good attitude and positive outlook can't hurt and will probably help. I'm not talking about Pollyanna, but simply trying to take things in stride and with a healthy perspective. All of this is the result of my faithful GPS watch finally crashing--or at least it seems that's the case. But, no worries!
I hope this episode finds your running going well and your life going as smoothly as possible in this crazy, busy business we call "life." I wish you the best 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. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Feeling Good" by Kellylee Evans. 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 "Drive In Picture Show" by Craymo. Check it out at Music Alley.
The photo is courtesy of Photoxpress.

The picture above looks a lot like "Tigger" and some unfortunate goldfish. While we are not talking about goldfish in Episode 65, we do give an update on the aquarium shenanigans. While I won't bore you for long with that information, we do share what is happening with the addition of fish to the mix. Unfortunately, we have lost a couple, but do have a handle now on what has gone wrong. Actually, a lot has gone right with the aquarium as well.
I am not running the Cannonball half this year, but plan to do the Run to Victory race instead in Randleman. It is also a 1/2. I hope to break 1:40 and think I have time to prepare for just that in time for the December 12th race. We will keep you posted.
The bulk of this show is about the benefits of running. Included in our discussion on the road:
Winning the battle of the bulge
Preventing muscle and bone loss
Fighting disease
Maintaining and improving our general health
Getting confidence
Relieving stress
Runner's High
Training our minds
Improving coordination
Versatility
If you are new to running, be sure and check with your doctor before beginning a program of exercise. Once you get the hang of it, however, you will be hooked.
Please send me your latest race report, photos, audio files and the like. I love hearing from you, the listener and want to highlight your information on the blog and an upcoming episode. Gotta run, but 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. Check it out at Jamendo.
The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.
The song heard in the body of the podcast is entitled "Free Again" by Mindweiser. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Welcome to this summary of Chi Running, the fifth and final installment in the series, Episode 64. We begin on a lighter note: my birthday! A recent party involved everything nautical. As I share in the episode, forward any information on freshwater rod and reel fishing and your experiences with a tropical aquarium if you have them. After updating you on what's been going on in my life--besides running--we get into the meat of this show: Chi Running basics with David Stetanski. His link is in the links section and also included here. It would be beneficial to both view and listen to the video above; I share the audio only in the podcast itself. It is a great explanation of the basic mechanics and benefits of Chi Running. Thanks David for the information.
One of my favorite running podcasts, "The Running Podcast" hosted by Coach Jeff Smith from Australia is also highlighted. I share a recent audio clip that Jeff was gracious enough to send in response to my desire to hear his take on this whole Chi Running concept. As always, Jeff brings us to a point of great perspective, something that is always needed in running--and life. Thanks Coach Jeff. Keep up the great work on the podcasts.
Finally, we close the show with a couple of listener comments from Bill, aka "Big Bill Runner" (always good to hear from you Bill) and Jeff of the "Run2feelyoung" blog. Kudos to you as well Jeff; good luck on your 10-mile race.
Why not take a minute and drop me an email at the "email me" button? Send me a photo, race report, audio file of whatever is on your mind, or a combination of some sort of the things just mentioned. I promise to include your correspondence in an upcoming episode and here at the blog if appropriate. Also, comments on the show at iTunes are always welcome. Thanks for listening, 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. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Better Days" by Black Velvet Elvis Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Core Exercise #2, "The Bridge" Core Exercise #3, "The Leg Lift" Core Exercise #4, "The Butt Walk" Core Exercise #5, "The Chair Exercise"
Thanks for stopping by for Episode 63. As the above clearly implies, this one is about strengthening the muscles used most in Chi Running: the core. Be sure and check out the links above for the exercises. They will make a difference in the way you run.
I have been asked lately as well about me. While I do not really like to say very much about myself, I do oblige those asking by sharing some of my background just a bit. In return, I would like to know something about you. Send me an email, or connect on Twitter. Simply follow the links on this page.
We also have a couple of emails to share. Thanks to Chris and Fred for contacting me. Fred's picture appears in the listener photos to the right. Why not send me a photo along with your email or Tweet? Anyway, Fred shares the link to download audio on Chi Running. Check it out here. Thanks again Fred for the encouragement and the link.
From there, we get into discussion of the exercises. This run ended up being a bit shorter than planned, due to 85 degree temp. and tremendous humidity. But--we made it. And so will you. With that being said, let me say, 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 show
Dragon dictation software
The "BQ or Die" blog

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 "Won't Let Go" by Roger Simon Fagan. 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 "Drive In Picture Show" by Craymo. Check it out at Music Alley.

Welcome to another Chi Running discussion in Episode 62. But before we get into that, we share a recent trip home to Wallace, the place I lived for most of my growing-up years. I caught up with family, ate some seafood and even literally picked up a piece of family history. Listen in for the details.
After sharing my plans for the week, we get into the issue of posture and Chi Running. The basics and benefits are simple:
Lengthen your neck.
Lengthening your neck results in greater lung capacity.
Use your rear-view mirror to reinforce this concept.
Whenever you think about it, lengthen your neck, regardless of the place/time.
It's all about defeating gravity.
I also share some information from Jeff, over at the Run2feelyoung blog. Jeff is working on breaking 4 hours for his next marathon, as am I.
Coach Jeff from way down in Australia checks in with some information on "Monster workouts." We discuss three of them from episode 12 of his show, The Running Podcast. Thanks, Jeff, for your support and information.
Finally, roadrunn3r checks in with some nice comments at iTunes. If you have not left a review, why not go over to iTunes right now and leave a quick word? I certainly appreciate it. 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 show
The Running Podcast
Run2FeelYoung blog

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 "Swansong" by Roger Josh Woodward. 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 "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.