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Sunday, June 28, 2009

Episode 9-Brother of mine, A Dedication - Roland's History (part 2)


















If you have ever had a brother, you will identify fully with this, Episode 9, dedicated to my oldest brother, Sammy. Sammy not only introduced me to running years ago, he also modeled the importance of family and caring for one another, relationships and the critical role they play in all of our lives.

He probably knows how much his support and influence meant to me during a very difficult period of my early life, but if he does not, this episode helps to clarify why I feel this way.

The episode includes a 15 minute interview I conducted with Sammy recently. We talk about the "early days" of our running, including some scary--as well as funny--times we shared together.

More than running, relationships are so vital in our lives. My hope is that this episode will move you to contact that person--or persons--who were a stabilizing influence during a difficult place in your life; we all have those places--and those persons.

This episode has a special place in my heart and is one of my favorites up until now. As you listen, I think you will know why. 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 “Brother of Mine," by Shane Alexander. Check it out at Mevio Music.

The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com
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"Brother of Mine"
(Words and music by Shane Alexander)


Out of the darkness came a pinhole full of light
Out of the emptiness some peace of mind tonight
Filling the space that had been dark in both our lives
Slowly at first, but still grows brighter all the time


And I can’t lie, I never thought about it all that much
I don’t know why, but now you’ve opened up my eyes
Brother of mine


A familiar face, you’ve got a smile that looks like mine
Ten years between us, we grew up in different times
But what’s in the past don’t make much difference anymore
Now that it’s open, may we never close the door


Cuz I can’t lie, I never thought about it all that much
I don’t know why, but now you’ve opened up my eyes
Brother of mine
Brother of mine
Brother of mine


What’s the lesson to be learned from the way the story’s turned
From the way the fear has died


Cuz I can’t lie, I never thought about it all that much
I don’t know why but now you’ve opened up my eyes
No I can’t lie, I never thought about it all that much
I don’t know why but now you’ve opened up my eyes


Brother of mine
Brother of mine
Brother of mine
Brother of mine

Episode 8-Training update and Fun Fourth 10K coverage



Episode 8 begins with a training update on the week--and the GPS watch. So far, so good. Join me as I strive to run a slower week in anticipation of the race. I also had the privilege of being on The Runner's Round table, episode 34. I hope you enjoy listening to it.

Then you go with me as we run the Fun Fourth 10K in Greensboro, NC. This is the first 10K I have run in several years and I wanted to break 50 minutes. My official time was 49:11 and I felt great.


I mostly ran negative splits: 8:18, 8:08, 7:45, 7:55, 7:47; 9:19 (1.2). The day was warm, but not terribly hot at race time. While I did not place, I feel good about my effort and pacing. Also, check out the video below of the beginning of the race. If we knew we were going to post it, we might have been a little more creative! Anyway, it gives you a feel of the beginning of the race and you get to see yours truly (I'm the nervous one)!






Next week, I have a special treat for you. Hear about that on this episode as we bring things to a close. I will be sharing an interview with someone who introduced me to running years ago.

I trust your training is going well. Please send me an email at the link on this page. I want to know your thoughts about the program. Your feedback is so critical. Until next time.

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 “Orchestra Song," by Missing Autumn. Check it out at Mevio Music.

The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

Sunday, June 21, 2009

Episode 7-Going home, heat and the long run














This episode proves that you "can go home again." I don't know what Tom Wolfe was thinking when he said you could not. Anyway, we open with my wife and I arriving at my mother's house for supper (this is the evening meal if you are from the South). After a few anxious minutes related to my being late--or so my mom said, we settle down for a meal. Listen in for a few minutes as we chit-chat and talk about the weather--literally (and other things of course).

From there, you join me for the beginning and closing moments of a very warm long run (just shy of 11 miles). Along the way, we talk about equipment, gels--yet again, and how to cope with the heat. It was a long, warm run, but we made it.

I hope to have a race report from the 10K in Greensboro, NC for episode 8. While I don't know what my time will be, I secretly hope to break 50 minutes; we shall see.

So, pull up a chair, grab a biscuit (homemade I hope), and pass the molasses. Thanks for visiting with me and the family and going on a run together.

Pictured above are my mother and me (left), and my mother, step-father, wife (Cindy) and our niece. The pictures were taken in my mother's front yard.

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 this episode is entitled "Rituals at Dusk," by Roger Subirana. Check it out at Jamendo.com

The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

Other sites from this episode: Loco shoes

Saturday, June 13, 2009

Episode 6-Cross training begins, time AND distance



I begin a couple of "new things" with this episode and discuss observations of each: cross training and using a GPS watch. I broke down and purchased a Timex 100 Lap 5E701 version. While I am still learning it, I am already getting the hang of it. The idea of being followed by a satellite beam is pretty cool. I think the addition to my running routine will be helpful.
I also began riding my stationary bike this week. It has more capabilities than I will ever use, but may be we'll learn more as we go on. We discuss the goals I hope to accomplish with the bike.
Odie (above) is also waiting for us as we close the episode, barking and scratching to go for his walk as we cool down. While he can run short distances--up the hall for instance--he is a bit small for longer runs, plus he is on the leash when outside. He is, however, a great dog.
I need a couple of things from you this week (see the "email me" link on this page):
1. What do you do for cross training (if any)? How has it benefited you and what might I expect?
2. Do you use a GPS system? How has it improved your running?
Finally, I still need some input on a half-marathon training program that might work for a 3 day
a week runner--who hopefully cross trains a couple of days per week.
Hope your week is a good one.
Thanks for sharing some of the road with me,
The 20 Minute Runner
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The music heard in the body of this episode is entitled "Bad Luck Soul," by Trafic de Blues. Check it out at Jamendo.com

The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

Saturday, June 6, 2009

Episode 5-Reasons we run

Episode 5 finds us going for an early morning run in High Point. Join me as we run through the streets of a beautiful neighborhood and talk about the running life. High Point is celebrating 150 years this month. And what would the Furniture Capital of the World be without some very large furniture, such as the world's larget chest-of-drawers. But not to be outdone, Thomasville hosts the world's largest chair. I'll tell you about the chair in the future perhaps and get a picture up as well.

In this episode, we discuss the reasons we run. While I could wax philosophical, I don't--at least not very much. We mainly discuss the physcial, weight management and mental benefits to exercise, running especially. While more could be said about the mental aspects, we keep it fairly simple. I do want to explore the deeper mental beneits in a future podcast.

You will also hear about Christy. I appreciate the email she sent. She was very encouraging as she told me that the podcast has encouraged her to begin running again. That is what this is about. If I can encourage you in anyway as we run together, then my goals are accomplished. Thanks Christy. I wish you great success as you get more into the running lifestyle.

I would love to hear from you about the reasons that you run--or are thinking of beginning/restarting a running program. Use the "email me" button to the left and send me a message. I may mention your email on the next podcast. Again, this is a two way street.
As always, thank you for being with me for this run. It makes doing the podcast worth it.

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 “Today," by Kelly's Lot. Check it out at music.podshow.com

The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

Other sites from the episode: City of High Point, NC, High Point Community Theatre, Weight Watchers

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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.