The 20 Minute Runner

Good to have you along for this edition of the podcast, Episode 53. We begin by greeting Tigger and sharing very briefly about how this small creature has worked her way into our hearts. While we did not intend to get closer to her, some things simply cannot be denied.
Soon on the road, I share about the state I live in: North Carolina. While I am sure your locale is great, I also enjoy calling NC home. Though I have lived in other areas, none feel quite the same. So, in this episode, I give a bit of information about our state and the regions that make it up.
1) The Coastal Region: I grew up here and called the Outer Banks and the Crystal Coast home. 2) The Piedmont Region: This is where we presently live, work and run. It is home to the NC zoo--one of the best in the world--and the Uwharrie Mountains, some of the oldest in the country. 3) The Mountain Region: The region of the foothills, Cherokee Indians and the majestic Blue Ridge Mountains, not forgetting the Blue Ridge Parkway.
I am asking you to send me information about where you live and run: emails, photos, audio files; it doesn't matter. Just send me something and I will share it on an upcoming episode and post the information at the blog. I would like to know what makes your area so special and why you enjoy running there.
If you are even in the Piedmont region of NC, the triad especially, please email me ahead of time so that we can get together for a run. I can meet you in Greensboro, High Point, or even Thomasville for that matter. I would love to run with you and perhaps record some for an upcoming episode. Let me hear from you.
Finally, welcome to all of our new listeners. I am glad you have tuned in and welcome your feedback and comments about the podcast. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
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Links for this show
Visit NC website
Captain Tom's Seafood, Staley, NC

Uwharrie National Forest
Running Podcasts websitePowerfit blog/podcasts with Coach Jeff
Running from the Reaper podcast
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 background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The music heard in the body of the podcast is entitled "North Carolina" by Mission 5. Check it out at Music Alley.

Great to have you along for Episode 52 of the podcast. The signs of the approaching summer are everywhere, especially in the roses in our yard--as the picture shows. In this episode, we talk about our new "outside cat", Tigger. Yes, the orphan of the community is now living with us (mostly anyway) and eating on our porch. I will get a picture of her on the blog in the future. Anyway, "Welcome, Tigger!"
We talk about the week's running, which has gone well, as we move up to ever slightly longer runs. We also give a short update on my step-father as he continues to deal with Leukemia. He is doing well, but could be doing better. Your prayers are appreciated.
But the main part of this episode is shoes. We talk about the importance of rotating them, and offer the reasons for doing so. We also discuss the different types of shoes: cushioned, stability, motion control, racing flats and the newest category: minimalist. And just in case you are wondering what type of shoe might work best for you--and how to find out your foot type--we discuss that also. But remember: you really need to visit a running shoe store and let a specialist evaluate your individual needs, especially if you are new to running. I hope the information we talk about is helpful.
We begin training for The Fun Fourth 10K in Greensboro in a few days as well. I do plan speedwork and possibly hill work as a part of the training. I will keep you updated.
Finally, we touch briefly on the benefits of shortening our stride as we run. I am trying to do that just a bit, 10% or so. The claim is that it can help reduce injuries. With my history of knee and hip injuries, I am trying it out. I will also keep you updated on that as well.
If you are new to the program, WELCOME. If you would, send the link to the show to a friend or two and invite them to download and catch a couple of recent episodes. I appreciate it. 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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Links for this show
Our State magazine

Road ID
Fun Fourth 10K in Greensboro, NC
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 background music is entitled "Second Half" by John Williams. Check it out at Magnatune.
The music heard in the body of the podcast is entitled "Crazy As" by Julandrew. Check it out at Jamendo.

Welcome to Episode 51 of the podcast. It's really great having you along for the ride. In this episode, we talk about what's going on in our yard and you get to listen in for a bit as Cindy and I work with the plants we recently planted, including peppers, tomatoes, and flowers, oh my! Also, the blackberries are back this year after a cold--yet very wet winter and Spring.
We also share a race report from Connie, aka, OHcowgirl. Check out the photos of Connie from The Country Music Marathon and Half-Marathon at the left (blogspot page only). You can also read the full report by going to the sister blog found at the link to the left. Connie, you ran a great race, especially with all of the obstacles and distractions you faced. Don't be discouraged; there will always be another race and eventually you will hit that race where everything comes together perfectly: training, weather, and rest. Thank you for the report and the photos.
We talk about some observations she made in her report that are worth mentioning here as well: 1) If you plan to walk any during a race, make sure you are to the side so that runners can pass and not stumble over you. It's shows courtesy and keeps everyone safe. 2) Get an accurate GPS device to use. Make sure you can trust it and are familiar with it. More about that in the podcast, plus check out what I use at the link below.
In spite of the weather issue, the race director did issue a nice apology. We include it in the podcast as well. Again, there's always another race, though I know how frustrating it is to peak for a specific race only to have things go awry. But, that's life.
We also talk a bit about this Run Net Community. Without Twitter, podcasts and other social media, our runs would be a bit lonelier. I encourage you to become more familiar with all of the informative and encouraging ways we runners can connect. We are truly a global community. Please feel free to email me your race reports and include a photo or two. Also, send me an audio file of your race or any other topic. I will be glad to share it in an upcoming episode.
Finally, another thanks to Bill Lynn, Matt (Run Digger Run podcast), Coach Jeff (Powerfit, The Running podcast) and Nigel (Running from the Reaper) for helping make the last episode so much fun. It illustrates perfectly how this virtual community is growing...and continues to do so.
And most of all, thank YOU for downloading and listening each week. I would personally appreciate it if you would email the link to this blog to other running friends and share the podcast with them. You are why I do this and your feedback is so critical. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
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Links for this show
Country Music Marathon and Half Marathon
Runcast TV (link is also to the left)
Timex GPS device (the one I use, you need a watch to go with it)

Twitter
Buckeye Outdoors
Running Podcasts.org
Facebook
Photo is courtesy of PhotoXpress.
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 music heard in the body of the podcast is entitled "Tropical Night" by Alessandro Botturo. Check it out at Music Alley.
The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Time to Celebrate like it's 1999! Wait, that was 10 years ago. Anyway...we are celebrating 50 episodes of the podcast in this, oddly enough, Episode 50. Thanks for joining the party. This episode is about fun and things in life worth celebrating.
But before we get to that, this is the last call for donations to The American Lung Association relative to the NC marathon. I will share the final tally on May 7th. If you want to make a donation, use the link on this page before the 7th. Thanks again to everyone who gave to the fight against lung cancer and other lung related diseases.
I discuss a few things that I feel like celebrating, including:

a. 50 episodes and the virtual running community
b. Health and the ability to enjoy running and SHARING WITH YOU
c. Family
d. Faith
e. Still living in the greatest country in the world!!!
f. Learning (reading, writing, exploring my passions/hobbies—podcasting, coin collecting, messing with the computer)
THANKS TO EVERYONE WHO SENT ME AN ENCOURAGING MESSAGE, WHETHER BY EMAIL OR AUDIO CLIP. YOU are the reason I continue to do this.

I really have enjoyed this journey and hope to do 50 more, Lord willing. This episode was especially fun putting it all together. THANKS for being here and please share the podcast with others who might enjoy the show…assuming you do!!!! And as always,
Thanks for sharing some of the road with me over these last 50 weeks,
The 20 Minute Runner
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Thanks to the following podcasters for sharing a bit of audio encouragement in this episode:
The Running Podcast with Coach Jeff
Run Digger Run with Matt
Running From the Reaper with Nigel
The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The song heard in the body of the podcast is entitled "Enjoy the Music" by Kwame D. Check it out at Music Alley. The applause clip heard in the podcast was acquired from Freesound and was contributed by obasound. It is used under a Creative Commons License.
The fireworks clip heard in the podcast was acquired from Freesound.org and was contributed by BoilingSand. It is used under a Creative Commons License.
The chanting clip heard in the podcast was acquired from raegi.ch/Animated.htm. It is used under a Creative Commons License.
The photo is courtesy of Liz Noffsinger. Her portfolio can be found here.

If you are looking for a running podcast that happens to be about life and its various rewards and kookiness, you have come to the right place. Welcome to Episode 49 of the podcast. In this episode, we go back home to Duplin County to attend the funeral of my brother-in-law's father. James was a true outdoorsman; gardening was his passion. Say a prayer for Mike and Missy, his children, as they go through this very difficult time.
I had the fortune of walking the fields back home with my brother Sammy, and his daughter Vada (seen above with yours truly). We recorded a few minutes as we came across wild turkeys, turtles and evidence of other creatures in very large fields in the "pocosin" behind Sammy's house, defined by Dictionary.com as: "a swamp or marsh in an upland coastal region." (noun Southeastern U.S.). I still remember my grandmother talking about it. The canals were actually built with slave labor over 150 years ago.
On the front and back side of the segment, we ran 7.2 miles and talked about so many that are facing cancer, as Mike's father did. I also was able to help my stepfather get things straightened out as he canceled his satellite TV service. This is a podcast about running, true. But it is becoming just as much a diary of my life, including recording events that are important in my life and the lives of my family and events that are just plain fun to remember...like this episode.
I also remembered another thing I learned from the marathon training (listen to episode 48 for reference): core exercises are so critically important as we prepare for the marathon distance. I share what my core routine looks like. It includes the late George Sheehan's "magic six", which later became the "magic eight." These exercises are tried and true and should serve you well as you try to strengthen your core and work out the imbalances in leg strength.
We have a 10K and half-marathon in the plans for this summer and fall. I might throw in a 5K or two if possible as well.
Finally, WE ARE GETTING READY FOR EPISODE 50! SEND ME YOUR EMAILS AND FEEL FREE TO INCLUDE A ONE OR TWO MINUTE AUDIO CLIP. I want to reference them and share them in that episode. Send them to 20minuterunner@gmail.com. I appreciate it.
I am looking forward to episode 50 and want to include you in it. 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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Links mentioned in this episode
My mp3va music site
Librivox free audio books

Williamsburg podcasts at History.org
The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
The music heard in the body of the podcast is entitled "Keepsake" by Ron Kemp. Check it out at Music Alley.
The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

Thanks for stopping by as we share with you in Episode 48. The majority of this episode is spent talking about lessons I learned from the marathon. But we open with discussions on everything from new furniture to what podcasts I'm listening to at this time. And as you know, there are some great ones out there--and not all of them are about running, though those are my favorites. The marathon taught me a lot about the distance and life. We discuss:
A. Lessons from the marathon about the marathon training
1. For the long run, pay attention to the time you should run the long run (1:30-2:00 slower than race goal pace).
2. First sign of trouble: REST!
3. Taper properly (3 weeks, 3.5 to 4 weeks some suggest, might not be a bad idea).
4. Hydrate days before-don’t drink TOO much during the race, especially early on…
5. To finish well, you really need to have 2 or 3 long runs of 18+ miles (21 worked well for me, may do a 22 if I am healthy next time I train for the marathon).
6. Speed work would help—if I am healthy. It sure helped at the half (1:42:29)
7. Recreate EVERYTHING during training that you plan to do the day of the race. (I did not drink Gatorade in training, and found it made me sick to my stomach late in the race.)
8. Use gels, etc. during training that you plan to use during the marathon itself.
9. Plan your race, race your plan…
B. Lessons from the marathon about the marathon itself
1. KNOW THE COURSE!
2. Don’t over-hydrate during the first half (unless you want to spend time in the port-a-john)
3. Walk the water stops if possible (when you are drinking).
4. Walk when taking gels, beans, or other supplements.
5. Start more conservatively, push it during the middle miles and plan to finish strong.
6. Run realistically: in other words, you know how the training has gone. The marathon is too long and difficult to push yourself if you know your training was hampered by injury, lack of training, etc. (like me-the injuries definitely caused me to run more slowly than I wanted-about 20-25 seconds per mile over all).
7. Use a pacing device to keep you from going too fast (or too slowly)!
8. Trust the crowd to help you!
9. Know that you can finish! Countless others have…and so will you!
10. Don’t compare the marathon with the ½. They are not the same. Beyond 20 or 21 miles is a different ball-game entirely…but you can do it!
C. Lessons from Life
1. You can do virtually ANYTHING—IF you plan properly and invest the time to do it right.
2. Something that is impossible today WILL NOT be impossible later-with proper training.
3. GOALS: they motivate us and give us confidence.
4. If you listen to the naysayers, you are doomed to failure in anything you attempt in life.
5. Most people who say you can’t or shouldn’t do something have never attempted it themselves.
6. Doing something you are passionate about guarantees success. If you are not passionate about something, then you are doomed to fail from the start—DON’T WASTE YOUR TIME!

We wrap things up with an audio clip from Coach Jeff Smith. Check out his blog(s) and website. He races and helps train others for various race distances and triathlons as well. You will enjoy his show.
I appreciate you listening and being with me yet again. Please tell others about the show if you enjoy it, and take a moment and go to iTunes if you would to leave a comment. I appreciate that as well. 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 opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The music heard in the body of the podcast is entitled "Stay with Me" by 77 South. Check it out at Music Alley.
The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

This show, Episode 47, is all about the recent tornadoes that touched down in northern High Point and rural Davidson County. The pictures are worth a thousand words. They speak volumes on the destruction...and the community pulling together during a time of real crises. Our church hosted the largest clean-up group of any organization in town. The photo to the left shows how many turned out on a Wednesday evening to clear trees and other debris from one home. Over 600 homes were damaged or destroyed, including a daycare facility. But we are thankful that no one was seriously injured and no one was killed. We were reminded how blessed we truly are.
The audio of the clean-up efforts is sandwiched between the beginning and ending of my run. The run is basically an update on how things are going as we continue to recover from the marathon. I want to thank Steven at The Devoted Runner podcast for his kind email--and all of you for the emails you are sending. The encouragement is meaningful.
Monies continue to come in as well for The American Lung Association. If you would like to make a contribution, see the information to the left (blogspot page only). I am still receiving cards from the ALA announcing contributions that are made. I will update the total in a few weeks. Thank you.
Though I seldom mention it, would you consider going to iTunes and giving me a few stars and share your review of the show (positive or negative)? Evidently, people looking for podcasts on a particular subject do use the number--and quality--of the ratings to determine if a show is worth subscribing to. Again, thank you.
I plan to share lessons learned from the training for the marathon and the experience of the marathon itself next week. I hope to be with you then. Until that 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 heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The music heard in the body of the podcast is entitled "Fragile" by Roger Subirana. Check it out at Jamendo.
The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

Welcome to Spring and warm (hot?) weather. Episode 46 is about running in the newness of Spring and enjoying the weather. As I float down the highway, giddy with the smell of flowers, I do have a few thoughts about running and the days after the marathon as well. So, kick off your shoes, grab a lemonade and come along with me for this run.
If you checked out last week's blog, you know that there was a mix-up in who actually won the NC marathon. While the fastest person was disqualified, the eventual winner was rightfully reinstated--at least that's my opinion. Who knew that so much excitement could surround a small-town marathon. Be sure and check the photos scrolling to the left (blogspot page only). I will be adding more as they are sent to me in the days ahead.
Also, for the record, the final email confirmed that I did a bit better than I originally thought. Yes, the 4:05:31 still stands, but I actually ended up placing 64th of out of 302 marathon entrants and 49th out of 211 men. That means that I gained 130 places over the last half of the race, finishing with a 5 minute negative split. I am very pleased.
We have raised about $600 for The American Lung Association. I will keep the link live for a few more days to the left (blogspot page only) if you would like to contribute. If you do, would you send me an email letting me know? I do not need to know the amount, just your name so we can eventually get everyone's contribution included in the final tally. And thanks again for all of you who helped to continue the fight against lung cancer and other lung diseases. My father would be humbled--as I am--and proud.
My plans for the next few weeks are also discussed. I won't go into detail here, but hope to be well on the way to a 25 mile week soon.
The last segment of the show is about listener emails. Thank you to Suzane Smith, Matt at Run Digger Run, Bill Lynn and Coach Jeff Smith. Please follow the links here or to the left (blogspot page only). I appreciate all of the kind comments, and the emails in general.
Also, I encourage you to subscribe to the podcast with iTunes or your favorite podcatcher or feedreader. Send me your most recent race report/plans. Feel free to include a photo and short audio file if you would like. I will share the information on an upcoming episode.
Now, get out there and enjoy the weather! 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 heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The music heard in the body of this episode is entitled "Can't Stop Me Now" by Working Girls. Check it out at Music Alley.
The background music near the end of this episode is entitled "Sew Water" by CEBE. Check it out at Jamendo.