Episode 4-Electrolyte replenishment, Roland's History (part 1)

Episode 4 is complete. In it, you will go with me for the weekly long run. We will discuss the pros and cons of jelly beans vs. gels for electrolyte replenishment. You may be surprised at my recommendation; I was.

I also tell you a bit about my early running life, including information about my family and upbringing. The issue of overcoming problems brought on through relational issues is also a part of our discussion. My oldest brother Sammy was a big player in my early days of running. This 1982 picture taken at a Goldsboro, NC 10 K testifies to that. (Yes, it was very hot and that is a wet rag on Sammy's head).

Good to hear Nigel, Running From the Reaper, is feeling better and a part of the podcasting community again as well. We close by discussing the importance of having goals and sticking with them. "Rome wasn't built in a day." But they did get it finished!

I hope you will be uplifted, encouraged and inspired in your training as you run. Remember: this is a two-way street. I am encouraged by your feedback; I thank you for your kind comments on how running together is motivating you. If just one person becomes more determined and focused to continue in the running life by listening, then my goal with this episode will be accomplished.

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 “Relaxing-Afternoon," by Matt West. 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.

Check out Nigel's show, Running from the Reaper.

Episode 3-Training routine and cross training questions

Episode 3 is the best yet--technically speaking. The audio is as clear as you would expect, and all of the episode is included! While we may have technical issues ahead, I feel confident we have them ironed out with this episode. I truly hope you enjoy it. I discuss my running routine, from my weekly schedule to incorporation of a rest "week" every four weeks. Give me some input on your running schedule.

The first apple update is also included; listen to the episode for more information. The pics above are from the trees in my back yard.

Kudos to the "Jennings brothers." Special thanks are a part of this episode. I also mention my oldest brother, Sammy. He once ran a marathon when we were both younger. While he is not running at this time, we still talk about it every time we get together.

The episode closes with questions about the benefits of cross training. I encourage your emails with information about your experience with cross training. I am thinking of beginning some biking, but really need some serious input from you. Let me know your thoughts about it.

Finally, iTunes is completely up and running (hooray!) and everything seems to be going smoothly as I continue to work out the kinks. Putting it all together is becoming easier, but still a challenge. Thank you for your listening support, patience and encouragement. Without you, this is a vain endeavor. Let me hear from you. I may read your email on an upcoming episode.

(Also, I wish to thank Nigel, of Running from the Reaper fame. The 20 Minute Runner is now listed at runningpodcasts.com. Thanks again, Nigel. I can't wait to hear your show again. Hope the next episode is out soon).

Talk to you again in about one week.

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 “Disbey ke.” It is by Roger Subirana, from the album “Secrets.” Check it out at Jamendo.

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.

Episode 2-Local 5K and format information on podcast

This episode includes coverage of the Westchester Day School 5K held on Saturday, May 9th. The race proved to be both hilly and warm. While I wanted to go faster, I am pleased with the results. I hope you enjoy hearing about the event in this episode.

I also share some thoughts about the format of future shows. While I want to make sure we know where we are going, part of the interest of podcasting is that we have the freedom to go down various semi-related topics along the way. Regardless of the topic, I hope that you will be encouraged, uplifted and inspired in your training.

Drop me a comment or email and let me know you are listening. I apologize for yet another (minor) technical glitch. I took the mp3 and saved it on my recorder. The recorder converted it to another format. When I converted it back to an mp3, I think the quality was affected. While not bad, know that this episode's audio quality is not the norm. You should still enjoy listening; the quality, though affected, could be much worse. Again, I am pleased.

So, seven minutes cut off of the end of episode 1, less than stellar quality on the audio of episode 2. What else can I learn? I think I just about have it down: full episodes in high quality audio. Stay tuned.

(UPDATE ON EPISODE 2: The audio quality issue has been corrected. This results in a much more pleasant listening experience).

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 “Steady B.” It is by Trafic de Blues, from their album “Fin de cavale.” Check it out at Jamendo.

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.

Episode 1-NC Marathon Coverage

Episode 1 of the podcast is now live. It’s hard to believe, but we are slowly getting there. Let me say “thank you” for your patience. While I am pleased with the episode, I did inadvertently leave off about seven minutes at the end, plus the closing musical tag and information: THAT will not happen with the next one, promise!

Episode 1 includes my thoughts and participation as a volunteer at the NC Marathon on May 2nd. David Duggan won the men's marathon in 2:45 and some change, while gold medal Olympic marathoner, Joan Benoit Samuelson took the women's (and overall) title in the half at 1:21:03 (wow!)

I am beginning to understand how difficult this podcasting process can be, but also how rewarding. I have already learned a lot in the past few weeks and expect things will get smoother as the days go by. I almost did not include the first episode, but it still turned out well I think. Also, I trust you get a real feel of what the North Carolina Marathon was like. I want to encourage you to volunteer if you have not done so. While you might not be able to race every week (well, maybe you can), you can volunteer regularly.

NEXT PODCAST: I actually run a race and take you there. Look for it in a few days. Meanwhile, enjoy the slideshow on this page as well. It includes pictures from the marathon, as well as pictures from the race I’ll take you to in episode 2.

I truly look forward to being with you soon, with a complete episode!

(UPDATE ON EPISODE 1: I have uploaded a new MP3 that includes the ENTIRE episode, 12 additional minutes at the end. You might want to listen again--in order to hear the entire episode).

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 “Second Half.” It is by John Williams, from his album “Long Road Home.” Check it out at https://magnatune.com/artists/albums/williams-long/

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
http://www.jamendo.com/en/album/24858

Life is a Journey

North Carolina Marathon, 5/2/09

It was my privilege to volunteer for the NC marathon this past Saturday. This was the second one, the only other held in Greensboro last year. Due to a problem with costs and security, the marathon was moved to High Point--The Furniture Capital of the World--this year.

Along with dozens of others, I drove to my specified location for final instructions before the bus took us to our spot on the course (I signed up to be a course monitor). The cool morning (it was 6:15) was perfect for a long run, even if it was to be 26.2 miles for some. Others would opt for the shorter half-marathon, 13.1 miles.

Reaching my destination at the seven-mile mark with one other volunteer, it quickly became evident that we had a critical role to fill (all of the roles are critical I guess). My job would be to instruct the runners to turn at the next intersection: right for the full marathon, left for the half. Dressed in my official lime green volunteer shirt and new white NC marathon cap (both a part of the deal as volunteers), I would become hoarse over the next couple of hours yelling "full marathoners to the right, half marathoners to the left" (or some similar directional statement).

As the long line of runners eventually came to a close, I walked to the opposite corner of the intersection and immediately cut off 14 miles from the course: I was now at the 21 mile mark for the marathon. Not very challenging. While I enjoyed encouraging all of the runners as they stopped at the aid station for their choice of beverage, gel and MnMs, one was especially interesting. He was from Tokyo and was running his 554th marathon. He stopped and talked to us for about 4 minutes.

He said that while this marathon was a Boston qualifier, his goal was to "enjoy the run." He has vowed to never finish in less than five hours (the winner would cross the line in 2:45 and change). "Life is a journey, not a destination" was his parting mantra as he continued his leisurely run. Since he was the next-to-last runner--out of over 1,000--I was able to finally catch my bus and still make it to the 23 mile mark ahead of him where I snapped the picture above.

As I reflect on it, I enjoy volunteering. While I have run a lot of races in my life, this is the first time I have had the joy and privilege to actually serve as a volunteer. His parting statement relates to the experience. Life is a journey, but how often do we make it a destination, even as runners? We must get from A to B as quickly as possible. In running--and life--may we stop and smell the roses as it were. Slow down and enjoy the run, even if everyone else passes you. Remember the tortoise and the hare. Life is a marathon, not a sprint. I would rather run 554 marathons slowly than a handful quickly. I want to run a long time. If I need to slow down, that is okay.

How about you? Are you enjoying the run? Are you taking the time to enjoy life? Why not begin now? There are two ways to do this: slow down...and volunteer. Both, contrary to popular belief, are well worth the rewards they produce.

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