The 20 Minute Runner

Welcome to Episode 45. In it we cover my thoughts before the race, and you go along with me to pick up my packet. Then follow me as I start the race, give updates along the course and finally sprint to the finish. I also share some thoughts after the event is over. Included are the sounds (and sights, above) of the event. The race was very well organized and having the family made it that much more meaningful. We will post additional pictures on the Blogspot page at the left part way down the page.
I am including my actual journal entry (Buckeye Outdoors, link to the left of the Blogspot page). That seems to be the best way to express what I want to share. It has been a real honor having you along for all of the training, injuries and finally the marathon itself. Would I do another one? YES! I'm already thinking about another one in a year or so, possibly this one. Here's the journal entry. More details in the podcast. Thanks to everyone who contributed with prayers, financial contributions to The American Lung Association or were actually there cheering all of us on. Here is the information from the Buckeye journal:
1ST MARATHON: HIGH POINT, MARATHON, HIGH POINT, NC (4:05:31) Felt good today, ran a negative split (between first and second half) as the information below shows. I knew I did, but now know exactly what it was. Walked through water stops that I took water/Gatorade at. Used the gels/beans/raymond cakes as planned, except did not take the last two cakes, full stomach. Finally began picking it up after the 14 mile hill. Hills not a problem, until the last 3-4 miles, then still ran them all. Drank Gatorade the last 2 or three stops as well. No real problems, but hills got difficult near the end. Walked 30 seconds at the 25 mile mark--for the first time other than a water stop and finished strong. Sprinted the last block and ran the entire 1.2 last segment. Legs really ached after I stopped and sore on Monday, but not more than I was expecting. Really enjoyed having Carol, Sammy and his family, Cindy and her parents and Charlotte J. at the end. Gave it my best shot. Weather was a factor--warming into the upper 60s by the time I ended. Ran with Jonathon Lewis part of the first half until the 8 mile split with him (half-marathoners). STATS FOR THE MARATHON: First half: 9:34 pace/2:05:13 (194th overall) Second half: 9:11 pace/2:00:18 (ended 64th overall out of 302 marathoners) 9:22 pace for the entire race 49th out of 211 men 16th of 32 in the 45-49 age group. Cooler weather and training without injuries would have helped break four hours I think. Knees a non-issue (wore knee straps), hip not a problem after a few miles. VERY PLEASED and looking forward to my next one, perhaps this one next year (?)
I will give an update on the amount raised as soon as we have the final figure. Thank you again for your support and as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
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Links for this Episode
North Carolina Marathon Home Page
My stats from the Marathon Home Page
High Point Enterprise e-edition related articles: (Go to page 1B) (Go to page 1A) (Go to page 2A)
Article on marathon winner mix up
The music heard in the opening section of the podcast is entitled “Requiem" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.
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 "Feels Like the End" by Shane Alexandar. 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 checking out Episode 44. I'm glad to have you along for this run as I share some final thoughts before the marathon--7 days away as of this program's recording. This show is about my excitement...and my reservations as we taper for the last week before the race. Although I know that I can finish the event, how I go about it is in question. The hip continues to bother me a bit, but I hope the light week coming up (five total miles) will serve to help it heal even more before race day.
Tigger joins me as I head out the door. As the neighborhood cat, she belongs to all of us. Abandoned by her owner after the move back to Germany, she has endeared herself to all of those in the neighborhood. I share a quick history on this wonderful friend.
Cindy and I were awakened by the booms of thunder the morning of this run. It had all subsided by the time we hit the road. But it did bring about an unexpected surprise: earthworms, everywhere. While storms are common in our area, this early in the season is a bit of a surprise. But on to the run...
I think my nervousness is disturbing my sleep. While I am sleeping, it seems that the jitters have gotten hold of me--just a bit. We talk about the importance of sleep. Thursday night this week is probably more important than Friday night. Maintaining the routine, going to bed at my usual time and avoiding caffeine may all help me as I try to continue to rest before the marathon.
Mental mind games have also crept in...should I have run further? Am I ready? Will the hip (or God forbid, the knees) hinder me on Saturday? I think these types of thoughts are par for the course. You have probably experienced them yourself before important races. I need a distraction...
I talk about the week's tapering and what I've done, plus my plans for the marathon yet again!
Finish it.
Finish it.
Break 4:30
Break 4:15
Anything else if just icing. Listen in as I discuss what my pacing plans are--or are not. It really depends on how I feel that day. Again, 1 and 2 are my main priority at this point. I do, however, feel confident that I will enter the race as rested as I possibly can. Again, hope the hip cooperates.
We close things out with a couple of email updates and my struggle with pushing myself in so many areas of life. I don't know why, but it's just my make-up. Can you identify with that? Why do I push myself in every new project I embark upon? I'm not sure, but the marathon is yet another indicator of that tendency.
So, this episode is about final thoughts--good and bad, mostly good, however. I have been so encouraged having you along for the training and look forward to sharing how things go in Episode 45. Stay tuned. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
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The music heard in the body of the podcast is entitled “Pyraminx" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.
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 background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

What a week. Welcome to Episode 43; thanks for coming along for this, the last double-digit long run before the marathon itself: 14.3 miles. The sun was bright and the weather absolutely perfect for running as we finish up 40+ miles for the week.
The knee straps continue to help. After resting 3 days following the 21-miler, the knees are in good shape and did not bother me this week, or on this run. The right groin continues to nag a bit, but nothing too terribly. I share the history of this old injury during the episode. It goes back to my high school days--a very long time ago.
We reflect on my track season (only one in high school), road racing exploits years ago and how my coach doubted I had run 18 miles before the day my groin was injured. I guess moving on to the marathon has me waxing reminiscent. While I do not want to go back to those times, thinking about them is motivating. It also encourages me to know that even at age 46, I can still run--albeit not as quickly. Oh well.
I also share the story about running with Benji Durden (Olympic marathoner, 1980) way back when. We ran on the Blue Ridge Parkway near Waynesville. More details in the show itself. Lee Fiddler was also a part of the experience.
And even though we are training for the marathon, life goes on. My mother-in-law has had some physical problems of late, but improving. Also, our church went to "Live it Out" earlier in the day of this run. Follow the link for information about what is happening in my professional life (and personal as well). I think it will encourage you.
We wind things up with some listener email. I just learned that a friend of mine is running the half at the NC Marathon. He will finish ahead of me, but I hope to be fairly close behind.
Also, I discuss potential plans for pacing and whether to use the GPS or not during the marathon. The problem in not using it may be a tendency to not run to my potential. Stay tuned as I figure out what to do. I do not want to go too slowly, but I do not want to go too quickly either.
So, this episode is about winding up the hard part of the training and beginning the taper. We sprinkle in some personal updates as well. I'm glad to have you along. 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 music heard in the body of the podcast is entitled “Tribute to the Kings" by Fin de Cavale from their album, "Trafic de Blues". Check it out at Jamendo.
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.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

It's great to have you along for Episode 42. This marks the longest run I have ever attempted, via time or distance. I had dreaded it in a way, especially as I thought about the issues I have had with the knee. But the knee behaved (babying it helps) and we ended up getting it done. I honestly look forward to the tapering phase we are now entering for the next 20 days or so.
We talk about pacing, especially the fact that I ran the last long run over one minute faster per mile than I should have run it. Could that be a part of my knee problem? I think so. Hopefully, I have learned my lesson for this one. I also experiment with taking walk breaks--at least during water stops and when I need to eat some carbs. Even with the slower pace during walking, we should be able to regain the desired goal pace during the marathon.
I also share my goals for the race, in this order (first one is main goal, 2 and 3 would be icing on the cake):
Finish the thing!
Break 4:00 (possible, but not likely)
Break 3:50 (if I had not gotten injured, may have been a possibility)
Finish the thing!
Finish the thing! (I think I said that already).
We are still working on protecting the knee; I share what I continue to try and do. It includes core training, slower running, rest and the like. Common sense, really.
Listen in as we describe the course. I can tell you what it is like in one word: hilly. Cindy and I drove it recently and I am amazed at the scenic nature of it, plus the hills. This may make 1, 4 and 5 above my only option. Stay tuned.
The family is coming for the race, hopefully. Their support will mean a lot. And yes, I do plan to record--at least sporadically--during the marathon. I trust you look forward to going along with me when that episode comes out the week after the race.
Finally, I reflect on the confidence this run gives me. While my speed work has suffered, I now feel quite sure that I can finish the marathon--if I stay focused and do not do anything stupid (I am prone to that at times). But this run went well.
FOLLOWUP: The knees bothered me a bit after the run, especially Monday and following, but not nearly as badly as before. I can deal with it with adequate rest, ice, etc. Also, the quads were quite stiff for a few days after the run, but that, I feel sure, is to be expected. More info. on how the knees are doing in episode 43. Keep listening for that.
And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
Download this episode (right click and save)
_________________________
The music heard in the body of the podcast is entitled “For the Rest of Your Life" by COMEG. Check it out at Music Alley.
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.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

The walking wounded: a phrase I dread using, especially when it seems to apply to me. Welcome to Episode 41. I now have Runner's Knee. The pain and descriptions of it are unmistakable: pain around the knee cap, difficulty walking down stairs or even mild downhill terrain and the inability to even walk without pain. In this episode, you go along with me for a four mile run after a full week of no structured exercise. It's not pretty, but we discuss the following:
What caused the knee problem (my observations)
1) Running on uneven terrain, especially the shoulder of the road. 2) Wearing old shoes for 2 runs leading up to the first of two flair-ups. 3) Running longer/harder efforts too closely together in the shoes in question. 4) A tempo run, followed by the 20.2 miler, with only an active rest day between (biking) resulted in the second flair-up: 28.6 miles in three days, with a 45 minute bike ride between. Too much time exercising without adequate rest.
What caused the knee problem (clinical observations)
1) Biomechanical considerations are discussed. 2) Muscular causes are discussed.
My treatment plan
1) No running until the pain disappears (7 full days after the second flair-up). 2) Ice for a few days after the pain begins. 3) Anti-inflamitories, especially ibuprofen. 4) Avoiding stairs and downsloping roadways, etc. 5) Riding the bike, if the pain is not present, after the pain disappears (see # 1).
My plans to prevent a recurrence
1) Wear newer, stability shoes, not cushioned trainers. 2) Ice bath after my next long run. 3) Have at least two days of complete rest before the long run--not active rest. 4) Do two different exercises to strengthen my quads, and also stretching the calf and hamstrings diligently, including: foot turns and straight leg lifts. 5) Pray! *6) Something not included in our discussion, but that I am attempting since the recorded run, which seems to offer promise in relief and stabilization of the knee: using a knee strap. I will let you know if this helps or not.
Will this work? I don't know, but finishing the marathon depends upon diligence and smart training and adequate rest. I may forgo the intervals and opt for tempo runs--if I can tolerate it. If I can't, then the marathon is really in question. I cannot go through another lay-off at this point and expect to run a relatively comfortable and safe race.
Stay tuned for episode 42 for an update on how all of this is working out. I think the news will be positive. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
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Here is the link to the article I referenced from Runner's World: Runner's World article.
The music heard in the body of the podcast is entitled “The Tale of Room 620," by Ehren Starks. Check it out at Magnatune.
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.com.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

This show, Episode 40, covers a topic that I hoped to never have to address, especially 5 weeks before the marathon: injury, or more specifically, "Runner's Knee." Yes, I am now a sufferer, but feel confident that I know what caused it...and how to deal with it in the critical final weeks leading up to the March 20th event. During the last long run--my longest ever (20.2 miles), I experienced a real problem with my right knee after the 19-mile mark, much like the problem I experienced on the 12-mile run last week, which required 4 days of no running. I did go 8 miles with a tempo run on day 5 with no ill effects--and no pain. Every run is so critical at this point in the marathon training. But remaining injury free is the first priority. I hope to address in the next blog on what I perceive as the cause--and the way to treat it. Stay tuned.
I took R-2 for the first time after the long run and I think I will be buying a couple of packs to use for the last long run in 2 weeks and after the marathon. You will get an update on how that works. For this effort, I think it really helped to offset the fatigue.

The Buckeye update now has information on my last workout, be it a stationary bike ride or a run. Check it out at the left (of the blogspot page) to get an instant view of the details of my last effort. It will change each time I post a new workout.
We spend a few minutes discussing shoes and what is the difference in motion control, stability and cushioned trainers. Depending on your foot type, you probably require a specific type of shoe. If you are new to the podcast--and running especially--I think the comments will prove helpful to you. Email with any questions you have about the topic. I will do my best to give you the best advice I can.
At 19.5, miles, I once again had the right knee to flair up, after running that far with no pain at all. It may require another few days off. I will update you on that in episode 41 next time. I am really having to try to balance injury prevention/treatment with getting in the last critical runs the next two weeks. Bring on the taper!
I appreciate your support. Our listenership continues to grow. I am humbled...and thankful for you listening to the podcast. Please share it with your running friends and drop me a line at the "Email Me" button on the blogspot page. YOU are why I do this and I enjoy your camaraderie more than I can really express.
I hope your training is going 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 music heard in the body of the podcast is entitled “Wreck of the Zephyr," by Drop Trio. Check it out at Magnatune Music.
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.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
The photos above are of Cindy and I, and Cindy and Odie in the recent light snow we had--the last of 3 snows on successive Fridays.

We begin Episode 39 by running through knee-high snow drifts on the side of the road. Although the run was a bit shorter than normal, the workout was just as hard--maybe harder. We then move to a 12-miler later in the week. While it went well, I am actually experiencing knee and hamstring pain in my right leg. The pain is something I have never had before and I think it is telling my body to SLOW DOWN! If I can get back on the roads, I will purposefully go slower, except for the speedwork. I also really need to get in the last 2 long runs, 20 and 22 miles respectively before we hit the taper, something to which I am honestly looking forward to--the taper, I mean. Training for a marathon is very difficult and challenging, as you know. I simply need to run at a slower pace--unless the run calls for it or I am very comfortable to do so. Stay tuned...
After a visit to Big Ed's Chicken Pit in High Point, Cindy and I went bowling (could that be the source of my problem as well)? Not sure, but bowling is out until after the marathon. The episode concludes with the long run and discussion about a recent article I received in my In box. I would like to know your thoughts about what we discuss and your personal experience with caffeine.
Sprinkled in the middle of this episode are discussions on recent survey results (take the new survey at the blog if you have not done so already), how to order all of the music I use in the podcast, information on the Buckeye link to the left (of the blogspot page), and how to connect with me on Twitter, handle, "20minuterunner."
Also, we finally say goodbye to my Loco Perfecto Blues (seen above after their final, wet, run). They are now officially out to pasture...I'll miss them. But...life goes on. Now, to the new Saucony Glide 2s. Could the fact that the last two runs were in shoes with over 400 miles on them be the culprit to my injury woes? I'm not sure, but we can fix that with the Perfectos retirement.
Listen to how the article I referenced above has impacted my plans for caffeine use during the next two long runs and the marathon. I think I finally have settled on what I will do during those runs--and the marathon--relative to caffeine, electrolyte supplementation and the like.
Be sure to follow the links in this blog post to learn more about all of the things discussed. Hope your running is injury free and going 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 music heard in the body of the podcast is entitled “Alpaca Cheese," by Derek K. Miller. Check it out at Music Alley.
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.com.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.

The picture above from a past trip to the NC mountains goes will with the feel of this episode: we leave in the darkness with only the moon to guide our way. Of course, after 19 miles, the moon is eventually replaced by the sun. We are celebrating the longest run I have every completed. Whoopee!! But during the way, we discuss a few issues in Episode 38. Thanks for stopping by.
Each longer run is a smaller staging area for what I need to do on marathon day. This run is no exception. Listen in as I talk about the pre-run preparations, including what I am trying to eat before, during, and after each long run. It includes peanut butter, bananas, oatmeal, gels, jelly beans and the like. Practicing what I need to do on race day is proving enlightening and beneficial. I have come too far to get that part of my preparations wrong.
I give you an update on the Body Glide and we also talk about technology problems. By the way, are we too dependent on technology? After you hear about my techno faux pas, email me with your thoughts. In a world of GPS devices, Garmins, cell phones and other gadgets, when is enough enough? Let me know your thoughts on the topic.
During the second half of the run, I wanted to develop a nasty sidestitch: something I rarely have to deal with. But, we mustered through it and actually finished strongly. I may be examining my pre-run meal more closely. Also, I will be eating earlier on race morning, so the sidestitch issue should not be a problem. But, we will continue to tweak it on the long runs and let you know how it goes. And also what I ultimately decide upon. Feeling bloated and dealing with the stitch is not fun.
That about covers this episode. I am glad to have you along for the run. 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 music heard in the body of the podcast is entitled “Standing by the River," by Gary Hunter. Check it out at Music Alley.
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.com.
The background music at the beginning of this episode is entitled "The Dark Symphony" and is the title cut of the album by Roger Subirana. Check it out at Jamendo.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.