The 20MR Episode 78: The Christmas Show

 

I trust your Christmas was a good one. By the time you read this, Christmas Day will be past. Thanks for checking out the show and listening to Episode 78. While we are in the Christmas season, this show is more about wrapping up the year than presents I guess.

We cover:

1. Aquarium update
2. New shoes on the way just in time for Christmas
3. Plans for Christmas (the crowd has been sick)
4. How I could have probably PRd at the half without much difficulty. It's about strategy, not speed.
5. My New Year's resolutions, or better yet, goals for running

The goals include plans for another half and a sub 4 marathon. Time will tell how we do, but stay tuned as we see how it all pans out. We close the episode with a reading of the Christmas Story and some cool Christmas tunes. Check out the links below to the music.

Thank you for your support of the show over the last 12 months. I hope to do another year, Lord willing. Again, you are the reason I do this. Your emails, tweets, FB comments and general encouragement about the endeavor make it worthwhile.

Here's to a wonderful Christmas season and a Happy New Year. And as always,

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

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The photo above is courtesy of PhotoXpress

The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.
The opening song is "We Wish You a Merry Christmas" by Rusty Bladen. Check it out at Music Alley.

The song in the body of the show is "Grown Up Christmas List" by Ayla Brown. Check it out at Music Alley.

The underscore at the end of the show is Away in a Manger - Traditional Christmas Carol for Piano by Mario Ajero. Check it out at Music Alley.

The 20MR Episode 77: Victory Junction Half Coverage

Victory Junction "Run to Victory Half" Finish - 1:43:11

It's hard to believe, but we have finished the half and boy does it feel good to have another one--just my second--under my belt, as it were. Thanks for listening to the coverage in this, Episode 77. We begin the show with me packing up my stuff for the race (the night before). I also did an impersonation of Bing Crosby (called "Crosby Bing") for our church's Christmas program the night before. Check out that jacket...and pipe, no less. And no, um, it was not lit.

"Crosby Bing"

In the midst of packing, we were concerned about the weather. But it really wasn't that big of an issue. Other issues we talk about:

1. What I've eaten...(I know, exciting)
2. Plans for race day
3. The change in the date for next year's half.

We close with race day coverage, including how we did. Bert and I also had a short discussion in the midst of the rain as we waited for the race group to begin to get together near the starting line. And it is all provided for free!

Seriously, thank you for listening. Your encouraging emails both before and after the event meant a lot to me. We all can use that kind of support. Also, thank you for your support of the podcast itself. Without you, it just wouldn't be the same. Really. Send me a message at the email link, or ask to be my friend on FB. Both links are at the right. And as always,

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

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Links for this episode

Bert Reed photography website

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Rainy Days and Mondays" by Teresa Carpis. Check it out at Music Alley.

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

The 20MR Episode 76: Final Thoughts Before the Half

As of the publishing of this, Episode 76, the Half Marathon is only three days away. After all of the hard work and the training, I am in taper mode--and it feels good. I admit that I still have questions about how I will do come race day (don't we all?), but I know I have trained smart, hard and adequately. Now, it's a matter of seeing how it all comes together. We will let you know next week.

This episode of the program was recorded on what for me was a very cold morning: 15 degrees F, with a breeze no less. My late step-father would have called it not cold weather, but "butt cold" weather. Not sure what that means? Me either. But we do talk about it in this show. Actually, I recently came across information that said it only gets dangerous when it hits 0 degrees F, as long as you are adequately prepared. There are benefits to running in the cold and we talk about a few in this episode.

Along with the training update, we share an email from Craig. Thanks again Craig and keep working the Chi. I can testify to its effectiveness. It does take a while to get it down, but with continued practice, I feel confident that you will succeed with it. Don't give up!

Not sure how we will do in the race December 12th, but know that I have been struggling with sinus evidently. And while my head is not terribly congested, I have not been quite myself in about 10 days. But I do seem to feel a little better as I write this. Hopefully it won't interfere with the effort Sunday.

We close with a funny story about what happened to one of the fish in my aquarium. I hate it happened, but that's life. And then I round things out by sharing my hopes for the half. Will I PR? I don't know, but don't count on it; stay tuned for the next episode to find out. Regardless, I want to have fun and enjoy the experience. I'm just praying that the weather will cooperate. That too, is to be seen. Thanks for your faithfulness to this show. YOU are why I enjoy it so much. And as always,

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

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Santa's Last Stop" by David Cahalan. Check it out at Music Alley.

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

The 20MR Episode 75: Beginning the Half-Marathon Taper

 

Tapering is good...

Welcome to this, Episode 75 of the podcast. I feel like we need to have trumpets or balloons or something. Anyway, it's hard to believe we are this deep into this endeavor, but it has been a real blast and lots of fun. I was reminded this week again how that this is truly a record of my life that happens to be done while we are running. While we cover running topics, we also cover life.

The show starts with a couple of email questions that I attempt to answer. They may apply to you as well:

1. How can you get all of the episodes of the podcast to download?
2. What, if anything, can be done about anterior shinsplints.

Thanks to Randy for the questions. Send me your questions/comments here.

As I run in High Point, we actually cover part of the NC marathon course. It's been a while since I've run in this area, and the wind did not help, but the run turns out well as you will hear. During the run, I discuss how things went Thanksgiving, give you the survey results (go to the survey on the right to take this month's new one), and give you a training update. I also tell you what I am doing this week and what I plan to do the week of the half-marathon (only 9 days away as of this post).

We close things out for this 9 mile run with a 21 minute tempo session. One hint: it went well. The last 3 miles were 7:38, 7:38 and 8:00. The last one was not really even tempo. All of this tells me that the plan we have been working on over the last several months has been working. How will we do December 12th? I don't know. But I have prepared hard and now hope to rest well. I trust your running and possible race plans are going well also. And as always,

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

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "BLUES WITH ANCIENT GUITAR AMP" by Mormon Headgear. Check it out at Music Alley.

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

The transitional piece is entitled "Our Moon" and is from the album of the same name by Roger Subirana Mata. Check it out at Jamendo.

The photo is courtesy of PhotoXpress.

The 20MR Episode 74: Reasons Why We Run #6 - Health Consciousness

Happy Thanksgiving as we share in Episode 74 of the podcast. Listen as we complete our longest run before the half marathon--with 3 sets of hills at the end--of 17.1 miles. I know it sounds crazy, but we want to make sure that we are ready to go for the half, which is now less than 3 weeks away. I really am looking forward to it. While I didn't see any turkeys during the run (which we do have in our area), I did see some chickens in my neighbor's yard...weird. Anyway, after the training update, the wonderful invention of compression socks and yet again, GU vs. Stingers, we get into the meat of the discussion.

One of the reasons I run has to do with the consciousness that we gain as we run. It manifests itself in several ways:

• I have become more sensitive as to what I put into my body
• I have become more sensitive as to what I do not put into my body
• I have become more sensitive relative to the environment.

While I do not buy the global warming argument, I do believe in conserving and reusing, as we discuss in this show. Running simply makes us more aware of health in general, whether it be our personal health or the health of our planet. It just happens and I think it's great.

I also have discovered that to increase foot turnover, increase the rate of the arm swing. Sounds strange, but it really works.

We wind things up by sharing the plans for the running as we near the half. The taper has now begun, sort of. While the mileage will begin winding down, I do plan at least one more week of tempo and more hill repeats to keep our edge.

While we wind up this one in the moonlight, I am reminded of yet another reason I run: experiencing the sheer beauty of nature, even in town.

I hope your Thanksgiving was great. And as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

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The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast and at the very end is from the album "Our Moon" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

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

The 20MR Episode 73: Reasons Why We Run #5 - Self Esteem

I want to recommend a book to you by a friend of mine, Robin Parrish. I actually had to delay an early morning run for a full day because I stayed up until almost 2:00  in the morning finishing it. If you are into the paranormal, ghost stories or stories about large greedy companies with little regard for human life, I recommend it. It is truly a fun--and stimulating--book. Check out the official website here.

Now on to other things that this, Episode 73, covers. As the title of this post affirms, I spend a bit of time talking about how running helps us with self esteem, self confidence, etc. This bleeds over not only into our running, but ultimately into our lives. Running can help you gain the advantage as you work towards feeling better about yourself. I share more information in the show. Please send me your comments and feedback. I know I may have ruffled the feathers for a few listeners and that's okay. Let me hear from you. Send me an email.

The training update includes covering 36.8 miles as we work towards the half in December. My last--and longest--long run is coming up this weekend. We hope to top out at 17 miles with hills and tempo included. Bring on the half!

I have registered for the event and have the confirmation needed to make sure that everything is a go. Another good friend, proprietor of Bert Reed photography, may go with me and take a few photos. While weddings are normally his thing, he wants to give a running event a shot. If it works out, I will be sharing some photos with you after the race is over.

Finally, I encourage you to send Matt, over at the RunDiggerRun podcast a message. Matt has been sidelined as he deals with extensive treatment for his back. Tell him you heard about his misfortune on this podcast and wish him well. Matt, we sincerely wish you a speedy recovery and look forward to hearing you in our ears again very soon.

I'm off to continue the training for the half. I hope "the nightmare is NOT coming" relative to the race. Sorry Robin; I couldn't resist. Thanks for listening and as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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The opening music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana Mata. Check it out at Jamendo.

The song heard in the body of the podcast and at the very end is from the album "Our Moon" and is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.

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

The 20MR Episode 72: Reasons Why We Run #4 - Goal Setting

It's great to have you along for Episode 72, as we continue looking at the reasons why we run. While I am presenting mine, you probably have some of your own that we might not cover. Feel free to send me your feedback on the topic at 20minuterunner@gmail.com.

We begin by talking about a different sport: bowling. I went again after almost one year. Thankfully, the running is going a bit better than the bowling. But it is better. One reason: posture. I recently had someone to notice that my posture has gotten better--and I didn't even say anything about it. How cool is that? I owe it all to the Chi.

Speaking of Chi, it does seem that the speed is following the form, just as Danny Dreyer says. I am running faster with less effort and my knees and hips are yelling: THANK YOU! If you have not given Chi Running a try, check out Danny's book, Chi Running. You can find it at Amazon or any bookstore. It continues to revolutionize my running. While it might not be your "cup of tea", it is worth a look.

We also talk about gels vs. beans (and other forms of carb/electrolite replacement). Send me an email on that. What works for you? What doesn't work? As we move towards my second half marathon, I would like to know your opinion.

Thanks to Nigel for the new constant feed running podcast channel. Click the link below to hear the most recent episodes of a lot of running podcasts, including this one. It is a great site and can be accessed from your mobile device as well. You might find another show or two that you enjoy.

Finally, the latter half of this run is all about the main topic of the day: goal setting. Running helps us do that in running itself...and life. Listen is as I complete my goal for this run, covering 14 miles and ending with three brutal hill repeats. Am I a glutton for punishment? Listen and decide. I do love distance however, and find that hill repeats are really a challenge. What running goals do you have? Which ones have you met?

Finally, thank you for listening. And thanks for the photos and emails. If you haven't sent me a photo of you, do it now. I will be honored to post it at this blog. Emails of comments, race reports, or simple greetings are always welcome as well. And finally, as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) Runner

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Links for this episode

Running Podcasts.org

Channel Runner.org

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Wish I Could" by Carey Ott at Music Alley.

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

The graphic above is courtesy of PhotoXpress.

The 20MR Episode 71: Reasons Why We Run #3 - Produces Discipline

Me and you and a rabbit named Snowball

Thanks for tagging along for this, Episode 71 of the podcast. This early run finds me dealing with a cat-food loving neighborhood dog...again. After the clean-up we get on with the run. Though mostly in the dark, it was a good one, as all of the runs have been lately.

A note of unsettledness, the NC Marathon may not be run in the Spring as it was last year. It might be over a year before another one is held in High Point. Based on a personal endeavor that I hope to accomplish this Spring, that's okay...probably. Time will tell. I am keeping my ears to the ground and may run the marathon at Wrightsville Beach, NC in the Spring if the aforementioned personal endeavor fails to materialize. Stay tuned.

The current running is going well, as you will hear in the updates on the training for the half in December. We are moving up the tempo, hills and long run. So far, so good. While I may not set a PR, I do hope to be in shape for a very strong showing.

Congrats to Steven over at The Devoted Runner podcast. He recently PRd by 16 minutes at his half marathon. While not his "A" race, I think that was awesome! Check out episode 30 of his podcast at the link below to hear the inspiring report.

Trunk or Treat was a blast, as the pic for this post shows. If you missed it, be sure and check out the promotional video I was involved with posted at episode 69. Over 800 kids and 1600 people came through and I believe every single child petted Snowball. Follow the link below and click on the Trunk or Treat link to view the pictures--for free!

We spend a good deal of the show discussing how running produces discipline in this third installment in the series. If you are looking to be motivated in your running--and life--I encourage you to listen to the second half of the podcast closely. You should be inspired to get out there and run.

We will tackle another issue of why we run in the next episode. I hope you stay tuned for that one out soon. And why not share the podcast with your running buddies? I would appreciate it immensely. And as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) runner

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Links of Interest

The Devoted Runner podcast

Trunk or Treat photos (supply your email to view them)

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Someday Soon" by Great Big Sea. Check it out at Music Alley.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

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

The 20MR Episode 70: Reasons Why We Run #2 - Community

Me and You and a dog named Odie

As we continue our series on reasons why we run, let me say welcome to Episode 70 of the podcast. It really is good to have you along for the ride. As the days shorten, we find ourselves running in the dark--literally. But, the changing of the seasons is one of the reasons why we run. That, however, is not the main topic of this episode.

A few things we discuss in this show:

1. Gear check
2. Chi, and the importance of using our core to do the bulk of the work
3. Chi, and how to run hills (up and down)
4. A training update as we work towards December's half-marathon
5. Don't forget that if you learn and master proper form, distance and speed will follow
6. Our main topic: Community, and why running promotes it

We close with several pieces of correspondence that have come in, via iTunes reviews and email. Thank you all for taking the time to review the show or send me an email. I appreciate it so much. If you are ever near the central part of NC, look me up. I would love to go for a run with you and record for an upcoming episode of the show.

If you enjoy the program, why not tell your running friends about it? I would appreciate that as well. So, lace up your shoes and let's get going. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner
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Links for this episode

Channel Runner (Great site!) 

The Devoted Runner podcast 

Newton Running

Training Peaks

Zone Five Software 

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Through the Night" by Voodookings at Music Alley.

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

The 20MR Episode 69: Reasons Why We Run # 1 - Solitude

Trunk or Treat Video

Thanks for coming along for Episode 69. We begin on the silly side--take a listen; you'll understand. But from there, we soon get to all things running. Among some updates and items of discussion:

• New shoes
• How many miles can you get on one pair?
• What about minimalist shoes? 
• Update on the last weeks running (hint: it's going well as we begin preparation for the half)
• Plans for the half marathon's training schedule

The bulk of the show is spent discussing the first reason I run. Though not in any order of importance, each one has its place. The discussion today--and for the next few weeks--deals with items that you don't ordinarily hear discussed, such as solitude.

I hope you enjoy this episode and the series we are beginning today. And as always,

Thanks for sharing some of the road with me,


The 20 Minute (chi) Runner


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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Late 80s Post-Apocalyptic Halloween Party / Albeit" by Al Phlipp and the Woo Team. Check it out at Music Alley.

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

All sound effects are taken from the Absolute Sound Effects Archive.

The 20MR Episode 68: Garmin Connect Basics

Thanks for stopping by for Episode 68; I appreciate your visit. We begin with a run through the neighborhood as we discuss the end of summer and the beginning of fall. We are now officially in fall and I have the leaves and yard work to prove it. We have cleared up flowers, moved plants and begun getting ready for cooler weather. By the way, let me know what you wear in the rain during cool weather. Send me an email.

While this is not an aquarium podcast, I also give you an update on the aquariums--so far, so good. This is one hobby that I thoroughly enjoy. Send me information on your aquatic hobby if you are into aquariums.

The biggest segment, however, comes in the second half of the episode when I lead you through the download of the Garmin Forerunner 110 on their website: Garmin Connect. If you have a Garmin, you may be familiar with the web-based program. If not, I hope that maybe the discussion can help you decide if a Garmin (the 110 specifically) is right for your running program. To me, it is well worth it and I am pleased--but still learning.

Again, thanks for being a faithful listener. Even if this is your first time catching the show, drop me an email and spend some time exploring the various things on this blog. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Better Than I Know" by Ashton Allen. Check it out at Music Alley.

 The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

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

The 20MR Episode 67: New GPS

The Garmin Forerunner 110

It's good to have you along for Episode 67 of the podcast. I really do appreciate you joining me for this show. We cover several subjects today, most about life in general,  including:

• What the area is like where I live
• The beginning of fall that feels like summer
• A few minor aches and pains, but nothing too serious
• Survey results (hint: the 5K is not the race most people are gearing up for this fall)

Are you interested in doing a podcast? Let me know and I will share what I know. It's not much, but I will be glad to help. We discuss it a bit in this episode.

The bulk of our time, however is spent discussing the new Garmin Forerunner 110. I finally had to do something after my GPS died :(    My review is mixed, but I think overall the device will work out nicely.

I look forward to sharing this episode and welcome you along. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "I.E. (Lookin for Me)" by 38 Acres. Check it out at Music Alley.

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

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The drum roll is used courtesy of The Free Sound Project and was submitted by ingsey101.

The 20MR Episode 66: No Worries

Welcome to Episode 66 of the podcast; I'm glad you have joined me for this run. This run is largely unscripted (as far as the audio), so sit back--or better yet, run--with me as we go on this one together.

We cover a couple of emails received recently and also give information about how to download some great, free music from the sources we use for the show. To do that, click on the links below for the music from this episode. From there, feel free to browse and build your own library of tunes. It's easy, full of quality content and free.

Towards the end of the podcast, we talk about the importance of not freaking out about life. While I know that many people are struggling with economic issues--and other things as well--a good attitude and positive outlook can't hurt and will probably help. I'm not talking about Pollyanna, but simply trying to take things in stride and with a healthy perspective. All of this is the result of my faithful GPS watch finally crashing--or at least it seems that's the case. But, no worries!

I hope this episode finds your running going well and your life going as smoothly as possible in this crazy, busy business we call "life." I wish you the best and as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Feeling Good" by Kellylee Evans. Check it out at Music Alley.

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

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The photo is courtesy of Photoxpress.

The 20MR Episode 65: Benefits of Running

The picture above looks a lot like "Tigger" and some unfortunate goldfish. While we are not talking about goldfish in Episode 65, we do give an update on the aquarium shenanigans. While I won't bore you for long with that information, we do share what is happening with the addition of fish to the mix. Unfortunately, we have lost a couple, but do have a handle now on what has gone wrong. Actually, a lot has gone right with the aquarium as well.

I am not running the Cannonball half this year, but plan to do the Run to Victory race instead in Randleman. It is also a 1/2. I hope to break 1:40 and think I have time to prepare for just that in time for the December 12th race. We will keep you posted.

The bulk of this show is about the benefits of running. Included in our discussion on the road:

• Winning the battle of the bulge
• Preventing muscle and bone loss
• Fighting disease
• Maintaining and improving our general health
• Getting confidence
• Relieving stress
• Runner's High
• Training our minds
• Improving coordination
• Versatility

If you are new to running, be sure and check with your doctor before beginning a program of exercise. Once you get the hang of it, however, you will be hooked.

Please send me your latest race report, photos, audio files and the like. I love hearing from you, the listener and want to highlight your information on the blog and an upcoming episode. Gotta run, but as always,

Thanks for sharing some of the road with me,

The 20 Minute (chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The song heard in the body of the podcast is entitled "Free Again" by Mindweiser. Check it out at Music Alley.

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

The photo is courtesy of Photoxpress.

The 20MR Episode 64: Chi Basics #5: Summary

Welcome to this summary of Chi Running, the fifth and final installment in the series, Episode 64. We begin on a lighter note: my birthday! A recent party involved everything nautical. As I share in the episode, forward any information on freshwater rod and reel fishing and your experiences with a tropical aquarium if you have them. After updating you on what's been going on in my life--besides running--we get into the meat of this show: Chi Running basics with David Stetanski. His link is in the links section and also included here. It would be beneficial to both view and listen to the video above; I share the audio only in the podcast itself. It is a great explanation of the basic mechanics and benefits of Chi Running. Thanks David for the information.

One of my favorite running podcasts, "The Running Podcast" hosted by Coach Jeff Smith from Australia is also highlighted. I share a recent audio clip that Jeff was gracious enough to send in response to my desire to hear his take on this whole Chi Running concept. As always, Jeff brings us to a point of great perspective, something that is always needed in running--and life. Thanks Coach Jeff. Keep up the great work on the podcasts.

Finally, we close the show with a couple of listener comments from Bill, aka "Big Bill Runner" (always good to hear from you Bill) and Jeff of the "Run2feelyoung" blog. Kudos to you as well Jeff; good luck on your 10-mile race.

Why not take a minute and drop me an email at the "email me" button? Send me a photo, race report, audio file of whatever is on your mind, or a combination of some sort of the things just mentioned. I promise to include your correspondence in an upcoming episode and here at the blog if appropriate. Also, comments on the show at iTunes are always welcome. Thanks for listening, and as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Better Days" by Black Velvet Elvis Check it out at Music Alley.

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

The 20MR Episode 63: Chi Basics #4, "Core Strengthening Exercises"

Core Exercise #2, "The Bridge"
Core Exercise #3, "The Leg Lift"
Core Exercise #4, "The Butt Walk"
Core Exercise #5, "The Chair Exercise"

Thanks for stopping by for Episode 63. As the above clearly implies, this one is about strengthening the muscles used most in Chi Running: the core. Be sure and check out the links above for the exercises. They will make a difference in the way you run.

I have been asked lately as well about me. While I do not really like to say very much about myself, I do oblige those asking by sharing some of my background just a bit. In return, I would like to know something about you. Send me an email, or connect on Twitter. Simply follow the links on this page.

We also have a couple of emails to share. Thanks to Chris and Fred for contacting me. Fred's picture appears in the listener photos to the right. Why not send me a photo along with your email or Tweet? Anyway, Fred shares the link to download audio on Chi Running. Check it out here. Thanks again Fred for the encouragement and the link.

From there, we get into discussion of the exercises. This run ended up being a bit shorter than planned, due to 85 degree temp. and tremendous humidity. But--we made it. And so will you. With that being said, let me say, as always,

Thanks for sharing some of the road with me.

The 20 Minute (Chi) Runner

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Links for this show

Dragon dictation software

The "BQ or Die" blog

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Won't Let Go" by Roger Simon Fagan. Check it out at Music Alley.

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

The transitional piece is entitled "Drive In Picture Show" by Craymo. Check it out at Music Alley.

The 20MR Episode 62: Chi Basics #3: "How to use and improve proper posture"

Welcome to another Chi Running discussion in Episode 62. But before we get into that, we share a recent trip home to Wallace, the place I lived for most of my growing-up years. I caught up with family, ate some seafood and even literally picked up a piece of family history. Listen in for the details.

After sharing my plans for the week, we get into the issue of posture and Chi Running. The basics and benefits are simple:

1. Lengthen your neck.
2. Lengthening your neck results in greater lung capacity.
3. Use your rear-view mirror to reinforce this concept.
4. Whenever you think about it, lengthen your neck, regardless of the place/time.
5. It's all about defeating gravity.

I also share some information from Jeff, over at the Run2feelyoung blog. Jeff is working on breaking 4 hours for his next marathon, as am I.

Coach Jeff from way down in Australia checks in with some information on "Monster workouts." We discuss three of them from episode 12 of his show, The Running Podcast. Thanks, Jeff, for your support and information.

Finally, roadrunn3r checks in with some nice comments at iTunes. If you have not left a review, why not go over to iTunes right now and leave a quick word? I certainly appreciate it. And as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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Links for this show

The Running Podcast

Run2FeelYoung blog

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Swansong" by Roger Josh Woodward. Check it out at Music Alley.

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

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 61: Chi Basics #2, "How to correct overpronation"

It's official, as the opening tag to Episode 61 states: I am now a convert to Chi Running. While it has taken me 6 weeks or so to admit it, I fully endorse this new-found method of running form. The pros are simply too great: less injury, more energy, more efficiency, and quicker recovery, just to name a few. If you have not followed the last couple of episodes related to the Chi Running concept, you might want to do so now, especially #s 57, 58 and 60. You might want to listen to those first before hearing this one.

I am at the beginning of several weeks of discussing the technique and philosophy relative to Chi Running. Danny Dreyer, author of Chi Running, and our instructor in the videos I am sharing at this blog, is the founder and "guru" of the method. Check out his website at ChiRunning.com.

This episode covers how to correct overpronation--and supination as well for that matter. We discuss in some detail:

1. How running with our feet pointed at an angle creates tension in the knees and hips, thus producing problems. This is the basic problem with pronation.
2. The importance of running with the whole leg pointed straight ahead, not just the feet.
3. The necessity of balancing the feet, virtually eliminating pronation at the source.
4. How to level the pelvis.
5. The art of balancing our feet.

After the discussion, we also throw in an update on my most recent venture: Jalapeno Jelly. It is not as firm as I'd hoped, but very good, none-the-less. We close with some emails from listeners. Thanks for the feedback.

While you're here, why not click the "email me" button and send me a photo to post at this blog with the other 20MR podcast listeners. I would love to have a snapshot of you, whether you're running or not. Be sure and include your name and where you run.

Finally, please share the podcast/blog information with your running friends. New listeners are coming on weekly; I'd appreciate your help in getting the word out, especially for others who may be experimenting with the Chi Running method.

Are the podcasts helping you? Let me know. Is the discussion of Chi Running helping you to run more efficiently and with less injury? I want to hear from you. I will be glad to share your feedback in an upcoming episode. So, be sure and practice your Chi, and as always,

Thanks for sharing some of the road with me,

The 20 Minute (Chi) Runner

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The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Water's Edge" by Simon Fagan. Check it out at Music Alley.

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

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 60: Chi Basics #1, "How to avoid heel strike"

We begin our in-depth look at the basics of Chi Running in this, Episode 60. I plan to look at one element per episode over the next several weeks, culminating in a summary episode on the basics of Chi Running. Please check out more information on the topic at Danny Dreyer's website, ChiRunning.

We will be starting some short tempo running later this week, as the fall race season heats up. I may do 2 5Ks and hope to the Cannonball Half again in October. But in the meantime, I continue to learn about--and practice--Chi running. While I am no expert, I do believe in its benefits and look forward to sharing even more with you as the upcoming episodes unfold. For this one, however, we discuss the information shared in the video above by Danny Dreyer on how to avoid heel strike, one of the most basic elements of the Chi running form. We talk about:

• The causes of heel strike
• How to fix the problem
• Why this matters

We close the episode with a couple of recent incidents that have happened at our house. All I will say here is that they involve Tigger (yet again), a cardinal and a raccoon. Listen to the entire episode to learn more. I think you will enjoy it.

Also, why not send me a photo and a race report? I also would like to hear via email any questions or comments you have about the show--or me. Audio files are welcome as well. I always enjoy hearing from you, the listener. Finally, hop on over to iTunes and give The 20 Minute Runner podcast a review; I'd appreciate it. And tell all of your friends about this, and the next, episodes. If you are new to Chi Running, I think they will be helpful.

David, of the EnerChi Fitness website also shares some comments in this show. Check out David's website and the video link below (video by David) to learn more. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

EnerChi Fitness website

Efficient and Injury F--r--e--e Natural Running Technique video

Smoking Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

The song heard in the body of the podcast is entitled "Angels of Hope" by Roger Subirana Mata. Check it out at Jamendo.

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

The transitional piece is entitled "The Long Goodbye" by Wendy Wall. Check it out at Music Alley.

The 20MR Episode 59: Frogs and ways to spice up your routine

We know it's summer when the frogs begin crying for rain. Listen to their plea (mine too) in Episode 59. As summer continues to work towards fall, it's obvious that the dry spells will not last forever. While the cries of the frogs in this episode did not bring rain that night, we did get it the next day, a nice break from the 90+ degree heat and humidity.

A garden update is also given. We are in the process of making jams, jellies and canning all sorts of items. I even give some advice on making jelly. Put it with the info. on Jam last week and you have a good start to making the sweet spreads that you can enjoy long after the fruits of summer are gone.

A portion of the show is also devoted to running, as this is a running podcast :)

That section deals with ways of taking your running to the next level and covers some thoughts by Jeff Galloway, famous for the run/walk method. We discuss the whys, hows and whens of:

1. Hills
2. Speedwork
3. Practice Racing

Finally, we close things out with a couple of emails. One from Colin and one from Cindy. I appreciate the emails. Check out Colin's photo at the blogspot page under the listener photos. Send me yours, along with a short note of where you live and run. I will be glad to add it to the photos and give you a mention in the show.

That sums up this episode, though the information is not exhaustive. It's good to have you for another summer run. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

Chi Running website

Music Alley, CCL

Jeff Galloway article, "Take Your Run to the Next Level"

Smoke Ring Days Music

The opening and closing music is entitled "Point of No Return" and is from the album by the same name by Roger Subirana. Check it out at Jamendo.

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

The song heard in the body of the podcast is entitled "Mystery to Me" by Smoke Ring Days. Check it out at Music Alley.