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Wednesday, December 30, 2009

The 20MR Episode 33: Christmas run

Welcome to Episode 33. Join me as we go home to Wallace for Christmas, meet with the family and enjoy a windy 12 mile run the day after. I share some information about the run and the landmarks of the area, as well as an encounter with a very large bird, a Blue Heron.

We go through the same area that almost brought disaster 30 years ago during a horrific storm. It has been that long since I've run in that part of town. The dogs were out, but thankfully they were all either restrained or friendly. Once again, I am thinking of purchasing a hydration belt, but need your input on which one might be the best. Let me know your thoughts if you would. It would come in especially handy as we begin to get into the meat of the longer runs leading up to the marathon.

I share a marathon training update--so far so good. At this point, I am on track, but the real heart of the training is still just ahead. I do not want to get into the marathon without being fully ready. If you have run a marathon, please send me an email on your experience so that I can learn from it and also share your insights with other listeners.

There are also a couple of very short segments included from my family's Christmas dinner, as well as my sister sharing the recipe for Hungarian Goulash. If you've never had it, check out the recipe and let me know how you like it. It was one of my father's specialties and the first time I had eaten any in many years.

We close by talking about New Year's resolutions. While I don't make any personally, I do trust that your running goals and life's desires come true in 2010. I look forward to sharing with you in the months to come and appreciate you listening. 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)

Listen to Episode 33 (click the player below)



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Links mentioned in this episode

Runner's World magazine

Running Times magazine

The Writer magazine

American Heritage magazine

Samaritan's Purse

The photo above is courtesy of PhotoXpress.

The music heard in the body of 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 “The Christmas Song," by Calvin Owens. Check it out at Music Alley.

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

Wednesday, December 23, 2009

The 20MR Episode 32: Forming a Marathon plan, potassium questions and snow!



It's good to have you along for Episode 32, and week 2 of the marathon training. I actually had to record for this episode twice; the first audio was not clear enough to use. I explain why in this episode.

We talk about the plan for the marathon, including:
  1. Cross training plans
  2. Intervals/tempo runs
  3. The long run
  4. Tapering
  5. Potassium (what is it and do we need more of it during heavy training?)
  6. Expanding the core exercises as we prepare for 26.2 miles
  7. Potential plans to run a 5 or 10 K in the weeks leading up the marathon (if I can find one)
  8. I am considering recording some during the marathon. Your thoughts?
I include an update on how the training is going so far and talk a bit about the winter weather we've experienced recently. This run was actually in the dark on potentially dangerous "black ice," but we did not fall--fortunately. I did have to deal with four-wheelers and wet feet this past weekend after the snowfall. As a runner, I know you understand.

If you are viewing this in IE, you might want to switch to Firefox (or another browser). We are having technical issues with IE for some reason. If you use it, some blogs may not be shown or at best, be incomplete. I am working on it if I can figure out what is causing the problem.

Finally, stay tuned for episode 34. It will be a tribute to my late father who passed away January 3rd, 2005. The Marathon is for him...as well as for me.

You listening means more than I can adequately say. I sincerely thank you and ask that you tell other running friends about the podcast. I appreciate that as well. And finally,

Merry Christmas!!

And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 32 (click the player below)


_________________________


Links mentioned in this episode


Healthline.com

Dr. Gabe Mirkin

Colorado State


"Linus and Lucy" and "The 12 Days of Christmas" used in the body of the podcast are by J.E.L.L.i. and from the album "A Jolly J.E.L.L.i. Christmas." 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

Monday, December 14, 2009

The 20MR Episode 31: Marathon training begins, winter running


26.2




After a couple weeks away, I am glad to say, "Welcome to Episode 31". Family illness, weather, and the busyness of the season have all contributed to the delay, but we are now back on track, on the roads, and preparing for the marathon coming up March 20, 2010.

We talk about a lot of things, mostly related to running, during the episode. We begin by using my wardrobe of the day to describe the benefits of technical clothing, both for the colder months and the summer heat. In this day and age, cotton just doesn't get it any more and there are a myriad of materials to make our runs both more comfortable and ultimately safer. Wicking is where it's at and these new materials are the "real deal."

With all that sometimes goes on in life, missing training is to be expected. Listen in as we discuss how important it is to keep it going. There are a couple of rules worth remembering:
  1. You can never finish something if you never start.
  2. You can never finish something if you stop and never start again.
You've been there and so have I, but the key is to get up and get going again. Don't let missing a workout (or workouts) keep you from accomplishing your running--or life--goals during this busy season. If you expect the interruption(s), then you will be prepared for almost anything.

What about winter/cold weather running? With snow--and more critically ice--in the forecast for central North Carolina, there are indoor alternatives: biking, treadmill running, or some other indoor activity to keep you on the right track with your running goals. There are really no excuses...so get going! Winter is the time to maintain a base while throwing in some faster running about once a week. Those two things will keep you primed and ready for the Spring, warmer weather, and Summer races.

While a base and some faster running is really all that we should realistically be doing this time of year, I am breaking my own advice here as I am now officially training for the North Carolina Marathon. The race is only 15 weeks away and I have a good base on which to now build. Thanks for sharing the weeks to come with me. The weather and dark mornings will really test our resolve, but knowing you are along for the run will help it go easier.

The plans are to raise money for The American Lung Association at the marathon in memory of my father Samuel McDonald Cavanaugh. I need your input. If you have ever raised money for a charity by running a marathon, or any other race, LET ME HEAR FROM YOU. I desire your feedback on the experience and a nudge in the right direction about how to go about doing this. Also, be thinking about making a donation in March. I would be honored to mention your name on an upcoming episode as a contributor in the fight against Lung cancer and other respiratory diseases.

I also talk about podcast frequency. Although some podcasters are going to every other week, or even once a month, I still want to do a weekly show--or as close to that frequency as possible. If we fail to get a show out in 7 or 8 days, keep checking; I will eventually get the next show out--Lord willing.

There are also a couple of websites (non-running, but good sites just the same) that I talk about. Check out the links below; you'll be glad you did.

My nephew, Jason, has his first 5K coming up at Wrightsville Beach, NC on December 19th. Jason, I will be expecting a race report and remind you to "pick up the pace!"

Finally, I close this episode with a pep talk of sorts and encourage you to get up, get out and get moving. While running does not guarantee more years to your life, I can guarantee that it will add more life to your years. Keep moving for yourself...and those you love.

It's good to have you on board. And as always,

Thanks for sharing some of road with me,
The 20 Minute Runner

Download this episode (right click and save)

Listen to Episode 31 (click the player below)






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Other links mentioned in this episode

One More Mile Clothing

Don't Sweat the Small Stuff
book and gift pack

American Lung Association

My mp3va website

Paperback Swap Club website


The music heard in the body of the podcast is entitled “Jalopy to Drive," by Hollywood Blue Flames. Check it out at Music Alley.

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

Tuesday, December 1, 2009

The 20MR Episode 30: Remembering who I'm thankful for...


(Pictured above are me, my mother, my brother Delwood, and his father/my stepfather, "Hoover"- taken about 1978 or 79)

We went back home to the place of my youth for Episode 30, a special Thanksgiving episode. Rather than going on a long run with you, this week was a bit shorter: eight miles through Wallace. Go with me as I briefly describe the landmarks that were a part of my life growing up, from "Santa's (little) house" on Main St. to the funeral home that handled my late step-father's arrangements 27 years ago.

Going home always brings out the reminiscent spirit in me; it probably does for you also. And during the holidays, those memories are even stronger in my mind. My step-father raised me from the age of about 9 until his death when I was 19. He was 50.

Hoover was the epitome of what a "father" should be. Though he was by no means perfect (are any of us?), he did those things that a good father should do: he taught me how to fish, how to raise livestock and even how to make fresh sausage and "souse meat." And yes, I do briefly describe all of those experiences and more. A Korean veteran, he was all about hard work and taking care of family. Traits that are often missing in our present world...

Part of home includes fire ants. If you are not aware of these little wonders, get ready to be educated. You are probably just as well to not know about them, but they are a part of life in our area of the world.

We close with a short tempo session and a good sprint to the stop sign. Can you make it? Listen in as I give advice to my nephew Jason about his first 5K. Consistency and determination are vital to racing success. I know you already realize that.

Finally, I want to challenge you to thank that person (or persons)--living or dead--who have made an impact on your life. We never know when the chance is over. This session is about saying goodbye yet again, after almost three decades.

So, I hope your turkey and pie are behind you as you lace up your shoes and run with me once again. I am so 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)


Listen to Episode 30 (click the player below)

_________________________

The music heard in the body of the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.

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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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.