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When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.

Saturday, February 15, 2014

The 20MR Episode 101: New Podcast Home/Marathon Plans

 PLEASE NOTE THAT THE 20 MINUTE RUNNER HAS MOVED!!!!!!

PLEASE GO TO the20minuterunner.podbean.com FOR CURRENT CONTENT!!!!!

BOOKMARK THE PODBEAN SITE FOR FUTURE REFERENCE!!!!!

EPISODES 102 AND FOLLOWING (SHOWNOTES, PODCASTS, OTHER INTERESTING STUFF) WILL BE FOUND AT the20minuterunner.podbean.com.

THANKS FOR LISTENING!!!!!! 




It's good to have you along with me for this episode. In it, I share some information about the only page that will host all of the content beginning with episode 102. This episode (101) is the last one to be hosted on blogspot. Instead, all content, including show notes, podcasts episodes, etc., will be at The20minuterunner.podbean.com only. Be sure and go to the site--if you are visiting at the blogspot site--and bookmark it for all future 20MR episodes, updates, show notes and more.

We also discuss the potential marathon training in some detail, though more information will be given in the weeks and months ahead. I apologize for the wind noise, but it was blustery--up to 35 mph! And snow on the ground made the run even more difficult, but we got through it. I am glad to have you along. Running is not a nice weather sport only, but must be pursued in ALL weather. Stay safe--and warm!


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 by The Jefferson, and is entitled "Running." It can be found at Music Alley. The music video of the song can be found on YouTube.

The song in the body of the podcast is by Roger Subirana Mata and is entitled "Orchestral Point of No Return" Check it out at Jamendo

The phone ringing, being put on hold message, and put on hold music used in this episode are all provided by Freesound.org.

Saturday, February 1, 2014

The 20MR Episode 100: Favorite Episodes So Far

I can hardly believe it! Finally, the BIG 100! Welcome to the 100th episode of the podcast. While it has taken almost five years to get here, we have arrived. I worked really hard on the editing. Suffice it to say, editing this show took longer than the marathon--way longer. But, it has been a blast and so much fun.

In this very special episode, I take you back to the beginning--and a few episodes later. We share thoughts and excerpts from the following episodes: 1, 2, 9, 22, 24, 45, 50, 64, 74 and 85. While I could have included so much more material, I had to narrow it down to 10. They do, however, give you a good feel for what the podcast is about. We are still growing and developing our own way of doing the show.

So, sit back, or "pick up the pace" and settle in as we celebrate 100 episodes. Your response makes it worthwhile. It is a real joy to be here with you.

And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner


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For music featured in specific past episodes highlighted in this episode, please refer to the show notes for that episode. The information can be found there.

The opening and closing music is entitled "Live in Onara" and is by Roger Subirana Mata from the album "Point of No Return." Check it out at Jamendo.

Tuesday, January 21, 2014

The 20MR Episode 99: Who am I? What happend? What's next?

Welcome to Episode 99 of the podcast. I can't believe we are finally getting to the big 100! In  this show, I basically cover three things: who I am, what has been  happening since I was last actively podcasting and what my goals for running are for 2014. Contrary to the title of this episode, I am in my right mind...most of the time anyway.

Also, I want to encourage you to send me any well-wishes either written or in audio format to include in the 100th show. Thank you so much for listening. I am truly humbled by all of the many listeners who continue to contact me. And as Coach Jeff and I determined: I have NOT been kidnapped by aliens!

Hope to hear from you. This episode will catch you up. I hope you enjoy listening to it as much as I did putting it together.

And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner
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The music featured in the body of the podcast is entitled "Thyrst" by Roger Subirana Meta. Check it out at Jamendo.

The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.


Download this episode (right click and save)

 

Saturday, January 4, 2014

The 20MR Episode 98: There and Back Again (with Jeff Smith)

Thanks to Coach Jeff for his help with Episode 98. We are closing in on 100. It has been so frustrating with so many things happening this year. But, I know that life is like that for all of us.

So, I know my troubles are not unlike yours. But, when we fall (literally or figuratively), we have one choice: get up again...or not. I choose to get up again and hopefully 2014 will be a great year for all of us.

Thanks again to Coach Jeff. His friendship and good 'ole "kick in the pants" attitude are what I need. Hopefully, another episode is going to follow this one very soon. Great to have you aboard.


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 "Running" and is by The Jefferson. Check it out at Music Alley.

Wednesday, September 19, 2012

The 20MR Episode 97: 5 Hills and 4 miles

Thanks for stopping by for Episode 97. We are closing in on 100. Today, we begin as always with running the hills. After working on getting back into it for a few weeks, we are now up to four miles and 5 hills, all within the first 1.25 miles. No wonder 2 miles felt harder than 4!

I also give an update on my wife's health. Thank you for your kind words and prayers for her. While Cindy is not well, we are very hopeful.

So, strap on your shoes, take your time, as we run some hills in the rain no less.

And as always,

Thanks for sharing some of the road with me,


_________________________
The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.
The song heard in the body of this episode is entitled "Write Your Name" by Edwin DerriCutt. Check it out at Music Alley.

Tuesday, August 28, 2012

The 20MR Episode 96: The C Word

After months away from the podcast, I am finally back. I know, I know. You are probably saying: "I've heard that before!" Seriously, I understand, but hopefully we are back on track now. Anyway, welcome to Episode 96. It's hard to believe that we are finally nearing the big "100"!! Woohoo!! Be sure and send me any pictures, well-wishes, or wav or mp3 fiiles to share in the celebratory 100th episode. Don't wait too long. Send them to 20minuterunner@gmail.com 

Without going into great detail her, you will know as you listen to this episode what I mean by the title I have given it. Your well wishes (via FB/Twitter/DM) have been appreciated. Feel free to connect with me at any of those outlets if you like. I ALWAYS like hear from my listeners. Listen as well for "Roland's Gatorade Recipe." SEND ME YOUR SUGGESTIONS FOR A NAME. I will share the names submitted and the winner in a future podcast.

We also share an article by Lily McCann. I talk about it in the podcast; here is the full article:

Running to the Beat: Ten Cool Songs to Keep You on Your Toes
Runners of the world take note: there are more running-friendly songs available to you than ‘Eye of the Tiger’ or ’Simply the Best’. Sick of listening to Queen’s Greatest Hits on repeat? Then read on to discover some new songs to consider adding to the iPod when you’re planning your next run. Want to know the best part? Each and every one has the words ‘run’ or ‘running’ in the lyrics. Cool, huh?
On the Run - Pink Floyd
Taken from the 1970s progressive rock band’s third album, Dark Side of the Moon, this instrumental piece of music starts gently, but builds up to a rhythmic crescendo that is supposed to represent the pressures of travel. Not great if you are seeking inspiration from positive, life-affirming lyrics that encourage you to keep on going; keep on running, but perfect for those seeking ‘white noise’ that will help their minds to focus.
Run to You – Bryan Adams
Upbeat right from the start, this is the perfect accompaniment to a pavement pounding session. This tune from the Canadian rock singer-songwriter has become a modern musical icon that has everyone’s toes tapping, let along feet running. Although it was released in 1984 – almost 30 years ago, it remains fresh, upbeat and a must-have on any runner’s iPod.
Runaway – Bon Jovi
Another 1980s great from US rock band, Bon Jovi, this is upbeat, rhythmic and full of interest, with rising crescendos and quieter sections, interesting lyrics and a great guitar solo mid-song. The song’s tempo suits a general running pace and anyone who doe not sing along as they run must have greater will-power than most.
Run to Me – Bee Gees
“Run to me, whenever you’re lonely; run to me if you need a shoulder…” This song is another gentle giant that does not provide a particularly strong beat to run to. However, the song’s key strength is in its powerful message of solidarity and support. Something many a lonely runner needs to hear when finding the training hard going. Plus, you really can’t beat those delicious Bee Gee harmonies
Run to the Hills – Iron Maiden
Just as one might expect from one of the great heavy metal bands of the 1970s, this song hits you in the face from the off, telling the story of the conflict between European settlers in the New World and the Native American tribes. That’s one way to ensure people sit up and take notice of American history, and a great motivator to keep running – to the hills and on towards the finish line.
Run – Snow Patrol
Released in 2004, this chilled out song would suit the cooling down session at the end of a hard run. Its calm mood and melodic chords help the listener relax, while the crescendos thrill the soul and add to a runner’s feelings of post-run euphoria. ‘Run’ is an uplifting, song, the like of which is regularly used by practitioners of music therapy to help calm the nerves and unlock inhibitions that prevent people from achieving their goals. For example, people prone to quick anger bursts can be appeased with a relaxing tune. Smokers who find that they suffer unbearable symptoms of cold turkey after they buy Chantix or similar smoking cessation drugs can ease their discomfort with chilled-out music, and those with irrational fears or phobias can even sometimes be calmed and enticed out to face their fears with tracks like this. Music really can be that powerful.
Run for Your Life – The Beatles
No iPod music collection is complete without at least one Beatles track. The 1960s iconic British quartet’s bouncy vibe will not fail to cheer up even the most exhausted runner. This particular song has a dark side to it, due to the threatening tone adopted by a girl’s jealous and possessive lover – indeed, John Lennon is said to have regretted writing it afterwards. However, with its jaunty rhythm and running theme, it still qualifies for inclusion in this list.
Born to Run – Bruce Springsteen
Another 1970s classic – this song has a decent beat, great voice and plenty of interest to help keep motivation levels high out on the road. Title song of Springsteen’s third album and released in 1975, this song displays a wide range of influences.
Ready to Run – The Dixie Chicks
Now for something completely different… this county classic is all about girl power. Released in 1999, it tells of a girl ‘ready to run’ away from a wedding she is unsure of going through with and towards her new, fun-filled future. Slightly cynical attitude towards love aside, this song is inspirational for those looking to run towards their own fun filled, healthier future. Go get ‘em, girlfriend!
Run, Rabbit, Run – Flanagan and Allen
OK, so this is a slightly more light-hearted choice to round up the list. Made popular by British Second World War comedy and singing duo, Flanagan and Allen, the lyrics tell of a life-and-death chase between a gun-wielding farmer intent on rabbit pie for his dinner, and the hapless rabbit fleeing for his life. Maybe not quite so useful to runners looking for focus, but perhaps its upbeat tone will provide a laugh for times when the road is long, the hills steep and the finishing line a long way away.

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 "Running" and is by The Jefferson. Check it out at Music Alley. The music heard in the body of the podcast is entitled "Blues Ovale" by AjT. Check it out at Music Alley.

Monday, April 30, 2012

The 20MR Episode 95: Remembering a Friend

Sammy and Beaver, 1999
This episode is about family...and loss.

I had a discussion with my niece, Kylee, all about podcasting. We include the conversation in this, Episode 95. She is the daughter of my younger brother and very bright...and inquisitive, as you will hear.

Also, I am sad to share that my oldest brother's dog of 14 years passed away about 9 days ago. He and the family are suffering the loss of a very close family member and friend. Yes, I did say family member. A recent study shows that losing a pet can be as traumatic as losing a loved one--the human kind. My heart goes out to them...and all who are suffering loss of any kind. We even dedicate a song to "Beaver."

Running, however, is also a topic, of course. Listen in as we talk about upcoming race plans, all while clocking an 8:16 mile. No wonder I sound out of breath. So much for the conversational pace model. I generally run much slower, especially when I'm recording, but couldn't help myself on this recent run.

It's good to be back with two episodes (94 AND 95) actually delivered on time. Thanks for listening and thanks for your patience. 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 "Running" and is by The Jefferson. Check it out at Music Alley.

The song heard in the body of this episode is entitled "Angles of Hope" by Roger Subirana Mata.
Check it out at Jamendo.

The transition piece is entitled "Down!!" by Ashleyroad. Check it out at Music Alley.

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When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.