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Wednesday, April 28, 2010

The 20MR Episode 50 Celebration: In it for the long run...

Time to Celebrate like it's 1999! Wait, that was 10 years ago. Anyway...we are celebrating 50 episodes of the podcast in this, oddly enough, Episode 50. Thanks for joining the party. This episode is about fun and things in life worth celebrating.

But before we get to that, this is the last call for donations to The American Lung Association relative to the NC marathon. I will share the final tally on May 7th. If you want to make a donation, use the link on this page before the 7th. Thanks again to everyone who gave to the fight against lung cancer and other lung related diseases.

I discuss a few things that I feel like celebrating, including:

a. 50 episodes and the virtual running community

b. Health and the ability to enjoy running and SHARING WITH YOU

c. Family

d. Faith

e. Still living in the greatest country in the world!!!

f. Learning (reading, writing, exploring my passions/hobbies—podcasting, coin collecting, messing with the computer)

THANKS TO EVERYONE WHO SENT ME AN ENCOURAGING MESSAGE, WHETHER BY EMAIL OR AUDIO CLIP. YOU are the reason I continue to do this.

I really have enjoyed this journey and hope to do 50 more, Lord willing. This episode was especially fun putting it all together. THANKS for being here and please share the podcast with others who might enjoy the show…assuming you do!!!! And as always,

Thanks for sharing some of the road with me over these last 50 weeks,

The 20 Minute Runner


Download this episode (right click and save)

Listen to Episode 50 (click the player below)






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Thanks to the following podcasters for sharing a bit of audio encouragement in this episode:

The Running Podcast with Coach Jeff

Run Digger Run with Matt

Running From the Reaper with Nigel


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 song heard in the body of the podcast is entitled "Enjoy the Music" by Kwame D. Check it out at Music Alley.
The applause clip heard in the podcast was acquired from Freesound and was contributed by obasound. It is used under a Creative Commons License.

The fireworks clip heard in the podcast was acquired from Freesound.org and was contributed by BoilingSand. It is used under a Creative Commons License.

The chanting clip heard in the podcast was acquired from raegi.ch/Animated.htm. It is used under a Creative Commons License.

The photo is courtesy of Liz Noffsinger. Her portfolio can be found here.


Tuesday, April 20, 2010

The 20MR Episode 49: The black, black dirt of home

If you are looking for a running podcast that happens to be about life and its various rewards and kookiness, you have come to the right place. Welcome to Episode 49 of the podcast. In this episode, we go back home to Duplin County to attend the funeral of my brother-in-law's father. James was a true outdoorsman; gardening was his passion. Say a prayer for Mike and Missy, his children, as they go through this very difficult time.

I had the fortune of walking the fields back home with my brother Sammy, and his daughter Vada (seen above with yours truly). We recorded a few minutes as we came across wild turkeys, turtles and evidence of other creatures in very large fields in the "pocosin" behind Sammy's house, defined by Dictionary.com as: "a swamp or marsh in an upland coastal region." (noun Southeastern U.S.). I still remember my grandmother talking about it. The canals were actually built with slave labor over 150 years ago.

On the front and back side of the segment, we ran 7.2 miles and talked about so many that are facing cancer, as Mike's father did. I also was able to help my stepfather get things straightened out as he canceled his satellite TV service. This is a podcast about running, true. But it is becoming just as much a diary of my life, including recording events that are important in my life and the lives of my family and events that are just plain fun to remember...like this episode.

I also remembered another thing I learned from the marathon training (listen to episode 48 for reference): core exercises are so critically important as we prepare for the marathon distance. I share what my core routine looks like. It includes the late George Sheehan's "magic six", which later became the "magic eight." These exercises are tried and true and should serve you well as you try to strengthen your core and work out the imbalances in leg strength.

We have a 10K and half-marathon in the plans for this summer and fall. I might throw in a 5K or two if possible as well.

Finally, WE ARE GETTING READY FOR EPISODE 50! SEND ME YOUR EMAILS AND FEEL FREE TO INCLUDE A ONE OR TWO MINUTE AUDIO CLIP. I want to reference them and share them in that episode. Send them to 20minuterunner@gmail.com. I appreciate it.

I am looking forward to episode 50 and want to include you in it. Thanks for listening. 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 49 (click the player below)

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Links mentioned in this episode

My mp3va music site

Librivox free audio books

Williamsburg podcasts at History.org

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 transitional piece heard in 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 "Keepsake" by Ron Kemp. Check it out at Music Alley.

The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.





Monday, April 12, 2010

The 20MR Episode 48: Lessons from the marathon





















Thanks for stopping by as we share with you in Episode 48. The majority of this episode is spent talking about lessons I learned from the marathon. But we open with discussions on everything from new furniture to what podcasts I'm listening to at this time. And as you know, there are some great ones out there--and not all of them are about running, though those are my favorites.

The marathon taught me a lot about the distance and life. We discuss:

A. Lessons from the marathon about the marathon training

1. For the long run, pay attention to the time you should run the long run (1:30-2:00 slower than race goal pace).

2. First sign of trouble: REST!

3. Taper properly (3 weeks, 3.5 to 4 weeks some suggest, might not be a bad idea).

4. Hydrate days before-don’t drink TOO much during the race, especially early on…

5. To finish well, you really need to have 2 or 3 long runs of 18+ miles. (21 worked well for me, may do a 22 if I am healthy next time I train for the marathon.)

6. Speed work would help—if I am healthy. It sure helped at the half (1:42:29)

7. Recreate EVERYTHING during training that you plan to do the day of the race. (I did not drink Gatorade in training, and found it made me sick to my stomach late in the race.)

8. Use gels, etc. during training that you plan to use during the marathon itself.

9. Plan your race, race your plan…

B. Lessons from the marathon about the marathon itself

1. KNOW THE COURSE!

2. Don’t over-hydrate during the first half (unless you want to spend time in the port-a-john).

3. Walk the water stops if possible (when you are drinking).

4. Walk when taking gels, beans, or other supplements.

5. Start more conservatively, push it during the middle miles and plan to finish strong.

6. Run realistically: in other words, you know how the training has gone. The marathon is too long and difficult to push yourself if you know your training was hampered by injury, lack of training, etc. (like me-the injuries definitely caused me to run more slowly than I wanted-about 20-25 seconds per mile over all).

7. Use a pacing device to keep you from going too fast (or too slowly)!

8. Trust the crowd to help you!

9. Know that you can finish! Countless others have…and so will you!

10. Don’t compare the marathon with the ½. They are not the same. Beyond 20 or 21 miles is a different ballgame entirely…but you can do it!

C. Lessons from Life

1. You can do virtually ANYTHING—IF you plan properly and invest the time to do it right.

2. Something that is impossible today WILL NOT be impossible later-with proper planning.

3. GOALS: They motivate us and give us confidence.

4. If you listen to the naysayers, you are doomed to failure in anything you attempt in life

5. Most people who say you can’t or shouldn’t do something have never attempted it themselves.

6. Doing something you are passionate about guarantees success. If you are not passionate about something, then you are doomed to fail from the start—DON’T WASTE YOUR TIME!

We wrap things up with an audio clip from Coach Jeff Smith. Check out his blog(s) and website. He races and helps train others for various race distances and triathlons as well. You will enjoy his show.

I appreciate you listening and being with me yet again. Please tell others about the show if you enjoy it, and take a moment and go to iTunes if you would to leave a comment. I appreciate that as well. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner
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Download this episode (right click and save)

Listen to Episode 48 (click the player below)




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 "Stay with Me" by 77 South. Check it out at Music Alley.

The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.



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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.