The 20MR Episode 93: NC Marathon/half marathon coverage

Roland and Bert finishing the 2011 NC Half Marathon

It's finally here! The NC Marathon/Half Marathon. Last year it was in March; this year they moved it to November, hoping for a bit cooler weather: it worked. With temps in the mid 30s, and clear skies, it was ideal.

In this, Episode 93, join in as we run the half marathon. My good friend Bert and I ran well and ended in 1:56:11 (unofficial). We both felt good and were determined to run this one together. For some of it, I led a bit. For some of it, he led a bit. Regardless, we promised each other to run together. And we did. It really was enjoyable to run just to spend time with a friend and enjoy the crowd support--with no time goal in mind. However, we hoped to break 2 hours and we, of course, did.

Listen in as we gather our stuff the night before and then record the day of the race itself. While not a PR, it was probably the most rewarding races I have run: all because I ran it with a friend and saw him get through his first race. We did it together.

Thanks for joining us on the streets of High Point as we made our way along the 13.1 mile course. Thanks for sharing some of it with me, 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 "Running" and is by The Jefferson. Check it out at Music Alley.

The first song heard in the body of this episode is "Fall into You" featuring Phil Bensen by Amanda Duncan.
Check it out at Music Alley.

The second song heard in the body of this episode is "Elycobacter" by Vince Carpentieri. Check it out at Music Alley.

The 20MR Episode 92: So You Want to do a Podcast?

It's great to have you with me for Episode 92 of the program. Thanks for taking time to run with me. In this episode, we go on an 11-miler--in the cool rain. While it sounds like a bad day, it was a perfect one for running.

My recent physical went well. The nurse was initially concerned about my low pulse rate (we talk about that in the show). Also, my doctor is a runner, triathlete and trail runner. He spent more time talking about running than how I was doing! Seriously, my numbers were very good and he said that I was "not wasting any beats." I am thankful. I hope you are doing well with your health and running as well.

But the main part of this episode has to do with some general ideas about how to do a podcast. Maybe you are thinking about starting your own show. Get your pencil and paper and jot down some notes. As Tim from Canada recently told me, "I might do a podcast." My answer: "Go for it!" I hope my instructions are helpful. And as I said in the show, my words are not always the best, or the only way, but they are based on my experience and my love for running and podcasting.

We hope to record at the half marathon with Bert for the next episode. Hope to talk to you then. 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 "Running" and is by The Jefferson. Check it out at Music Alley.

The song heard in the body of this episode is "Better Days" by Semi. Check it out at Music Alley.

The 20MR Episode 91: Twitter Shout Out! New format

Figs from my back yard

It's really great to have you along for this, Episode 91. During this nine-mile run, we talk about a recent trip to Virginia, and also hear from a couple of listener emails. One of the listeners is just getting into high school. It encourages me to know that some of our listeners are younger ones. We seem to cover the gamut...and I am honored to have you on board.

We also share the names and "what they are doing" from Twitter. If you have not connected with me on Twitter, why not take a minute and do it now. To all of you who follow on Twitter--or other ways--thank you! It truly is encouraging.

Finally, you will notice a change in the beginning and ending of the program. As much as I love Roger Subirana Mata's music, after so many openings and closings using his hypnotic piece, we fondly move on. I hope you like the more upbeat and contemporary music. Choosing a song called "Running" was a no-brainer. Drop me an email and let me know what you think. We may have a few more surprises as well in the days ahead.

So, thanks for sticking with the show--and me--so long. It has been a great ride and I hope to continue running together for many more episodes to come. But most of all, 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 "Running" and is by The Jefferson. Check it out at Music Alley.

The song heard in the body of this episode is "Running Wild Child" by Lance Larson. Check it out at Music Alley.

The 20MR Episode 90: Daily Mile Shout Out!

dailymile.org

Welcome to Episode 90 of the podcast. It's hard to believe that we have reached the completion of another 10 episodes. Thank you for joining me on this journey. It has--and will continue to be--a blast.

In this episode, we discuss several running related topics including: Spibelt, running the green way in High Point, mileage update and why I am staying away from one of the highways I have been running. (Hint: it has to do with my knee). But, the main point is to share some listener email and give a SHOUT OUT! to all of my friends on Daily Mile.

DM is a great place to share your training information. Think of FB for runners. Thank you to all of my friends at the site. I hope that even more of you will connect. For the truth is that you are why we do this podcast. Your encouragement and interaction are great. Why not go to DM right now and look me up. Here how in the podcast itself.

Well, that's enough for now. I hope to hear from you via email or DM. Keep up the running. Thank you for listening. I feel very honored. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this episode

Daily Mile website

 Spibelt running gear

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 in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at Music Alley.

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

The 20MR Episode 89: "Boo!" (Chi refresher)

"Boo"

Join me for Episode 89 as we take a run through the streets of Wallace. I share about "Boo", my late stepfather's cat. He was such a comfort to him. I believe that animals are a gift from God. We love them and they love us--unconditionally. Regardless of what kind of day we may be having, they are always there to comfort and encourage and just hang out...

Remember that this is a podcast about life (and sometimes running) that happens to take place while running (at least most of the time). If you think that last statement was a bit all over, the same can be true for this episode. But, in addition to Boo, we talk about:

• Goals for the half Nov. 19
• Chi refresher
• Mollies, mollies, everywhere! (aquarium update)
• Other things that popped in my head!

Thanks for joining me for this 9 mile run. We are beginning to increase the distance of the long run now and want to get up to about 14 before the race taper. I trust your running is going well. 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 in the body of the show is "Antalya" by Robert A. Wolf. Check it out at Music Alley.

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

The 20MR Episode 88: Good Night (hurricane) Irene

The "Grand Strand" at Myrtle Beach, SC as seen from the Skywheel

Welcome to Episode 88. Join me on a warm 6-miler as we deal with the heat and talk about things going on with life and my running buddy Bert. If you missed episode 87, go back and catch it as he and I took a run together. He has since been injured, but is improving. Patience is the key. Remember: too fast, too soon and/or too much never works. If you are new to running, give yourself plenty of time to get into it.

Cindy and I had to leave the beach a day early because of the approaching Hurricane: Irene. Just as we were leaving, the waves were picking up and so was the wind. But while we were at Holden Beach, NC, we made a trip to Myrtle Beach, SC and rode the Sky Wheel (a very large enclosed roller coaster). Awesome! The picture above was taken with my iPhone from the top. Sweet...

Anyway, we are now safely back home and none the worse for the wear. I trust that things are well with your life...and your running. It is always so much fun to have you along. Why not drop me an email at 20minuterunner@gmail.com? I'd love to know that you are listening. 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 in the body of the show is "Pipeline (radio edit)" by The Shining Skulls. Check it out at Music Alley.

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

The 20MR Episode 87: Race Plans While Running with a Friend/listener email

Roland and Bert in downtown High Point just before a run

After some time away, it is really good to be back with you for this, Episode 87, of the podcast. Life has simply been so hectic of late, but I have been wanting to continue the show. Thanks for your patience...and continued encouragement relative to the podcast.

This episode has several things going on, not the least of which is a segment recorded while Bert and I ran through downtown High Point. We discussed upcoming race plans--hint: my plans have changed a bit--and talk about how fulfilling it is to have someone to run with. I must admit that I am enjoying having someone to hit the pavement with from time to time. I trust that you have such a person in your life as well.

Before the run, I give an update on how things have been going with the new job and other issues. We close things out with a couple of emails, including addressing a question about Chi Running. And Ian, please let me know how things go with you so we can share it with our listeners.

Be sure and give me a review at iTunes and share the podcast with all of your running friends. I trust that your summer has been a good one. Fall--and fall races--are just around the corner. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this episode

Leading Influence website

Pray BC website

The background music near the beginning is "String Groove" by a. b. e. (anthems of a bygone era). Check it out at Music Alley.

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 in the body of the show is "Bad Connections" by Endelouz. Check it out at Music Alley.

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

The 20MR Episode 86: Interview on Chi Running

My lost class ring...found!

Welcome to Episode 86. It is so good to be back after a few weeks away from the show. With the transition to the new position at work, things have simply been so hectic--and time consuming--that I have found it hard to put a show together. Not to worry: we are still running and planning on the fall marathon in November. But in this episode, it is really a pleasure to share another interview that coach Jeff Smith from way down in Australia was nice enough to have me on his show to do. Follow the link to the show here to hear the entire episode of "The Running Podcast."

We also share an email from Randy Greenway and want to congratulate him on his first half marathon. Way to go Randy! And breaking 2.5 hours was awesome! Keep up the training and let me know if we can help in any way.

Finally, we close things out with another short segment from Jeff's show on the etiquette of racing. It was so good, I wanted to share it with you in my show. Thanks again Jeff. And for my listeners: please check out his show at the link above. You will not be disappointed.

Hope to see you in 2 weeks with another episode as we begin getting serious about training for the NC Marathon. Stay tuned...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 20MR Episode 85: Running with Bert

Our Care Group--Bert is in the back on the extreme right

Welcome to Episode 85 of the show. It's been a few weeks, but life is finally settling down. We recently preached for the last time at First Wesleyan Church. Click the link here if you are interested in viewing it. Go to "media" and click on the message for May 15, 2011.

I spend some time in this show discussing the new position at Piedmont Crossing and also talk about the importance of relationships. Speaking of which, Bert and I run together for the first time--before the collapsed lung (we talk about it near the end of this show). He in in the picture above of our Care Group. He went further than I thought he could, but has to step back because of the recent lung problem. However, I hope to be running again with him soon. We will take the recorder for the run itself at that time.

In the meantime, hang in there Bert. The weight will come off and you will soon be both in the gym and on the roads again. Call me when you're ready to run--or need a bit of advice about the training.

Thanks to all of your for listening. 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 in the body of the show is "Harmonica Stomp" by David Miller. Check it out at Music Alley.

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

The 20MR Episode 84: Home, warm weather begins...

The Country Squire

I guess this, Episode 84, could be called "The Mother's Day Episode." We go home to Wallace--just 10 weeks after the death of Ronald, my step-father, and visit with my mom and family. We went to The Country
Squire restaurant for Mother's Day (actually Friday night, but that's okay). It was good to be with the family.

The next morning finds us running in warm conditions. Listen in as we talk about registering for the NC Marathon coming up in November, taking my drug test for my new job, Skype update and an apology. If you don't know what that's about, listen in. I always want to make sure that this show remains a comfortable listen for ALL ages and reaffirm that to you today. Thank you for calling me on a promise of sorts, broken. I will be a bit more careful in the future. My goal is to uplift and never to offend--without reason anyway.

We close with a nice email from Matt and my future plans about the marathon--and beyond. It's really good to have you along to listen. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Show links

The Country Squire

The NC Marathon

Piedmont Crossing Retirement Community

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 in the body of the show is "Never Really Cried" 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 20MR Episode 83: If These Shoes Could Talk

Saucony ProGrid Guide 3s -- (on the way...)

Thanks for stopping by for Episode 83 of the program. If not the longest, it is at least one of the longest ever...even though I tried to keep it under one hour--really. Anyway, thanks for listening in. This show covers various topics, the main ones being:

1. Various updates on how things are with me
2. A neat story by Doug Rice, aka, Sweet Daddy D 69
3. The stretches that I do after running

The music is provided by Jason once again--my neighbor. The song is by the band he was in, "Tower Road" and is entitled "Theif". I trust you enjoy it.

Send me an email with whatever suits your fancy. I will be sure and include it in an upcoming episode. And until next time, 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 background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 82: Updates, interview, listener emails

"Tigger" on my porch on a beautiful day

It is good to have you with me once again for another episode of the show, Episode 82. I apologize for the delay, but life has been so hectic. I know you can understand. Also, my recording equipment is giving me some problems. I may have to replace the mic or recorder itself. First, I have to diagnose the problem.

I hope to get more on a routine with the show...and the running. Things are beginning to settle down as we begin this show on my front porch, Tigger nearby. I update things with you on how life is going (hint: I'm changing jobs), share the interview with Coach Jeff at The Running Podcast and close things out with several emails from listeners. Thank you for sharing with  me! I thoroughly enjoy hearing from you, the listener.

So, sit back, or settle into your stride as we once again get on the road together. And as always,

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

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Michal Wojciechowski's blog

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 in the body of the show is "Something I Don't Know" 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 20MR Episode 81: Running Interrupted

Cindy, her mom, me, my mom, my niece and my step-father, Ronald Foley (1935-2011)

Finally, it's great to be able to say: Welcome to Episode 81. The running has continued, but slowed down some. The podcast is still going, but was on hold during a busy and somewhat difficult time in my life. Thank you for the emails and contacts. Yes, I am alive. Yes, I am running. And yes, I am podcasting (these are in order of preference).

This show is all about those things that disrupt our lives. For me, it includes CPE (more updates in the program), the death of my step-father of 26+ years, and life in general. I pour my heart out as it were and fill you in on what has been going on in my life over the last several weeks. But hopefully, things are back on the mend as well.

Also, we talk about a recent interview with Coach Jeff, over at The Running Podcast. Coach Jeff interviewed me recently. Take a listen here in Episode 35 of his show. While you're at it, I would encourage you to download all of the episodes. The Running Podcast with Coach Jeff rocks!

We will--Lord willing--be running The NC Marathon this year (moved from March to November). I'm looking forward to it. Listen in as we talk about it. I also include music from a neighbor and fellow runner and an mp3 from Randy in Georgia about his running goals for 2011. Again, it's great to be back, 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 in the body of the show is "Pieces" by Tower Road. Search for their video on YouTube.

The music in Randy's 2011 running goals segment is "Disorganized Fun" by Ronald Jenkees.

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

The 20MR Episode 80: Listener Emails, Goodbye to a Friend

 

Thanks for tuning in again for yet another installment of the show, Episode 80. Or if you are new to the podcast, thanks for coming along. Why not send me an email while it's on your mind?

This episode covers various topics and is a hodgepodge of sorts. We cover running and non-running items:

• The Clinical Pastoral Care (CPE) update
• The Tigger/Cola update
• The weight update
• The snow and ice update
• Emails from Coach Jeff of The Running Podcast and Craig, a faithful listener
• Impromptu discussion with my neighbor, Jason, at the end of the run

(Check out a video of a group Jason was in here).

I also devote several minutes to saying goodbye to one of the podcast world's best known (and loved) running podcaster, Nigel, of Running from the Reaper fame. No, Nigel has not gone to the great running trail in the sky, but is hanging up the mic indefinitely. Nigel, know that we will miss hearing you running on the towpath and hope to hear you in our ears again very soon. All the best and thank you again for keeping up Running Podasts.org and Channel Runner.org. Your help with promoting this--and other great running podcasts--is appreciated.

Also, check out a new website to our show, Bay Area Kicks (I will also include the link in the links section on this page). They give reviews on athletic apparel and shoes. Check 'em out; you'll be glad you did.

It's good to have 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 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 in the body of the show is "Some King of Blues" by Amy Regan. Check it out at Music Alley.

The closing song is "Time to Say Goodbye" by Brett Mikels. Check it out at Music Alley.

The 20MR Episode 79: Chi Visualization - Running on a String

 

The Cavanaugh extended family, Christmas, 2010

After 3 weeks away from the podcast, it feels good to have Episode 79 out. Thank you for your patience. I have been taking some much needed time away after the hard training and half-marathon itself, and I must admit that I feel good.

In this show, I talk about the need for extended rest at least once a year. A recent article actually recommended two times of two-week layoffs per year. After running very little during this time, I must say that the rest did not apparently affect my running. I have felt good over the last couple of runs, quite good actually. I would encourage you to give yourself a break after working hard for training or a race. It will make you stronger in the long run--pun intended.

Also, I have a new visualization technique that came to me on this run: run like you are on a string. To find out what I mean, you need to hear the episode. It has helped me and I think it can help anyone who is experimenting with the Chi Running method.

Glasses are in. No matter how I want to think they are not, I simply run better--or at least more comfortably--with them. I'd be curious to hear from some of you who wear glasses while you run. What works and what doesn't. Maybe you wear glasses all of the time, except when you run. Let me hear from you on that as well.

After some life updates: I got a Nook from a generous friend and I will begin Unit 1 of CPE this February, we move on to the closing topic: Returning to Work after a Layoff. We talk in detail, but here are the nuts and bolts:

1. Focus on  time, not distance
2. Think ahead
3. Reward yourself
4. Listen to negative feelings
5. Set goals the night before
6. Feel better

Thanks to Rob Udewitz, Ph.D., for these ideas from his article: "Tap Your Inner Runner."

I hope your year is off to a great start and that 2011 is the best running year you've ever had! It's good to be back on the road, 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 Mata. Check it out at Jamendo.

The song in the body of the show is "El Paso Blues" by Smoke Ring Days. Check it out at Music Alley.

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