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Monday, September 28, 2009

T20MR Episode 21: Dealing with triggers, using a countdown timer, condolences


Episode 21 is in the books. We begin by sharing an update on how the week has gone. As of the end of this run, we managed to cover just over 20 miles for the week; next week should be back up to around 30 or a bit more. The short week is because I missed one run this week due to the busyness of life, something with which I'm sure you can identify. We also talk about the tendency to beat ourselves up when our training takes a brief detour. Three words: Don't do it. Get back with it the next time you are scheduled to run and let it go. Your program will not fail because you miss a run...or two. Just make sure to get back with it as soon as you can.

Sometimes, there are "triggers" that affect our performance or what we do in particular situations. Triggers can lead to downfalls, whether in training or life. Identify what triggers your times of struggle, name it, deal with it. Triggers are a part of addiction, whether it be drugs, relationships or a myriad of other things. When you name your trigger(s), you can better make sure that "A" does not lead to "B". Tell someone about that thing that causes you to struggle and let it go.

Are you running a Fall race? 5K, 10K? Half, or full marathon? Send me your report and share it with our listeners. Thanks to David for his recent half report and success on the race. Check out the Listener Race Reports Link to the left for his report. You, too can reach your running--and life--goals if you will practice discipline and give yourself time.

Betsey sent an email about how to begin an exercise program. We give some advice to her on how to do just that. Again, discipline and time are the main ingredients.

We close by discussing some new features I've identified on my GPS watch, including the countdown timer. This feature is very helpful and I hope to begin incorporating it in my speedwork. If your watch has the feature and you aren't using it, maybe you need to familiarize yourself with it. I am still learning. I also have prepared my split sheet for the half next month. I hope to break 1:50 (1:45 would be a best case scenario goal).

Finally, our condolences go out to Matt at Run Digger Run. He recently lost his dad after a long battle with cancer. My father died with lung cancer almost five years ago. Hang in there Matt; time will make things better...eventually. Check out episode 12 for our discussion on loss. I think it will be helpful to anyone experiencing loss, be it running or the death of a person close to you in your life.

So, episode 21 is a mixed bag, but I trust you will find it motivating and encouraging. Remember: we are all on this journey together. 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 “Running the Red Lights," by David Hein. 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, September 20, 2009

T20MR Episode 20: Warren Rives 5K Race coverage, getting ready for the half




















It's hard to believe that we are up to Episode 20, but here we are. The ride has been fun and fulfilling, especially with you along. I have more ideas for upcoming episodes and welcome your feedback. Please email me at: 20minuterunner@gmail.com.

This episode finds the WRs 5K at the heart of it, surrounded by thoughts about the race both before and after the event is over. My wife has been in the hospital recently, but is improving. We appreciate your thoughts and prayers for her. Her condition could have been much more serious--but it was serious enough.

We begin by taking a walk with Odie and Tigger (the community cat). Odie has a way with animals and people alike. That's why we call him "The Cat Whisperer." I share a problem I'm having physically and ask for your advice. I give you one clue here: crickets. After you listen to the episode, please let me know if you have any ideas.

It was so good to have my nephew Austin with me at the race (Sammy's son, seen with yours truly above--listen to episode 9 to learn about my oldest brother). Though he got lost on the way, Austin made it right after we finished the race. Listen in as we chat about the race and how difficult it is to find your way around High Point. (I've added a few photos from the race to the 2009 Race Photos slideshow on your left that we took with Austin's camera as well.) There are also a couple of links below featuring NC New 14's coverage; they are a sponsor of the event.

I close by reflecting on the race and its implications. I ran 22:17 and placed 5th out of 19 in my age group, 42nd of 312 for the entire 5K. That's about 38 seconds faster than I have run in over 30 years. Needless to say, I am very pleased. I want to encourage you to reach your goals--whether in running...or life. All it takes is two things: time AND discipline. This episode ends with a pep-talk as it were: YOU CAN REACH YOUR RUNNING GOALS! I feel very blessed to be reaching mine and am beginning to realize that I can accomplish more than I may have originally thought. Time will tell.

This episode is mostly about the race and how anyone--including you--can achieve your own success based on what that means to you personally. I think you will be encouraged and entertained. I appreciate you 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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The music heard in the body of the podcast is entitled “Nobody Here but Me in Blue," by Kelly's Lot. 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

The transitional piece is from the song, "SunSpark" by Dan-O. Check it out at Mevio Music.

The background music is entitled “Afternoon in the Sun.” It is by John Williams, from his album “Long Road Home.” Check it out at Magnatune.

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Other links related to this episode:

High Point Regional Medical Center

Carolina's Diner

Warren Rives 5K Race Results

NC News 14 nterview with High Point Bank spokesperson (The bank is a sponsor)

NC News 14 video coverage of the Warren Rives 5K

Tuesday, September 15, 2009

T20MR Episode 19-Fall begins: Warren Rives 5K Race Director Interview, new features at the blog

Episode 19 begins with an interview with Alana Holyfield, the director of the Warren Rives Heart Strides 5K held each September in High Point. I appreciate Alana taking some time to share what the race benefits and some of the details about how it all comes together. Now in its 23rd running, the race is going strong. We plan to run the race on the 19th. Alana also agreed to help promote T20MR podcast even as we help her to promote the race. A good working relationship.

We discuss a first for me (at least in 30 years), a 30 mile week. We ended up covering almost 36 miles for the week, a record in my second age of running. While I thought the down week each month would not happen with the 1/2 marathon training schedule, in reality, the week coming will be short: about 15 miles. It will include, however, a tempo run and a race. After this light week, we will hit the ground hard leading up to the 1/2.

I also reflect on the long run. It is absolutely critical for any successful training program, whether your long run is 6, 8, or 15 miles: Make it happen! Speedwork also has its place as well. But like everything else, you must work into it gradually and give yourself time to get there. Do not grow impatient. Mark is just getting into the habit of exercise. Hear my advice to him about how long he should give himself. The advice applies to all of us, including yours truly.

Also, take a minute and explore a couple of new features on this blog page: the search bar and some issues I need your input on. Send me an email if you have thoughts about the issues I list. I will add to it as new things develop.

We close by discussing briefly the role of animals in our lives and how we need to slow down as we drive! Odie and I lost a neighborhood friend because someone simply drove too fast. May we all do our part to make the roads safe for humans...and animals alike.

This episode was a lot of fun putting together. I encourage your feedback and email. Let me hear from you! 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 “The No Tantric Woman Woman Blues INSTRUMENTAL," by happyron. 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

The transitional piece is from the song, "SunSpark" by Dan-O. Check it out at Mevio Music.

Stamey's Barbeque


Photo copyright, Carol Bean, 2009, FreeLargePhotos.com

Tuesday, September 8, 2009

T20MR Episode 18-To boldly run longer than I have ever run before...







Welcome to Episode 18. We cover a lot of ground, literally. You come along for the ride as I embark on my first attempt at 2 hours and 15 minutes (What? Am I crazy or what?) You decide.

We discuss everything from the latest gear I have on to how running can help us deal with recovery by giving a sense of accomplishment and discipline, not to mention giving us goals to reach towards--always a good thing.

Follow me as we get chased by dogs, eat Jelly Beans "live" and talk to my wife on the telephone (exciting stuff, I know). We close with the news that there has been a rash of car robberies in our neighborhood--never a good thing. Keep your doors locked and your valuables out of sight.

I also give an update on how the training is going for the half. I am using a modified version of the Hal Higdon training routine. We discuss how the canning is going with the peppers. Odie also has a cameo above lurking behind my fig bush--which we also briefly discuss.

And while I have a new pair of shoes, I won't be wearing them right away. I do have some good advice, however, about ordering your next pair that you will want to hear.

This evening run ended up being right at 15 miles, the longest I have run since I started back 13 months ago and the second longest ever; it was actually a good one. But as the darkness descends and it becomes harder to see the road, a bit of my heart sinks as well: Summer is coming to a close. But...Fall (my favorite time of year) is just around the corner, filled with cool mornings and shorts and gloves (what a neat combination).

So, it's good to have you with me for this long late-summer run. I am so glad you have joined me "to boldly run longer than I have ever run before..." If you enjoy the podcast, why not tell a friend? I would appreciate it. Thank you for listening. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner


The music heard in the body of the podcast is entitled “Wake Up," by Kim Cahill. 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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Links mentioned in this episode


Endless (great place to order shoes)

Robin Parrish's homepage, author of Offworld (and a personal friend)

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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.