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

Download this episode (right click and save)

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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.

T20MR Episode 22: Benefits of GPS devices, 17 miles, and running with scissors (I mean, glasses)

Welcome to Episode 22. I appreciate you tagging along with me. The ride has been a fun one and we look forward to many more. Without you, it simply would not work--thank you for going with me.

We begin the episode with an update on the last seven days. We ended up with the highest week yet when you factor in the run we cover in this episode: 37+ miles. I actually feel pretty good after a heavy week in preparation for the half, but my quads are a bit sore. But, it shall pass. I ran for the first time with glasses this week. A new strap makes the experience quite comfortable and I can see my watch! Running blind is not a favorite pastime for me; running with glasses is definitely doable. I have been pleasantly surprised.

Speaking of watches, I talk about the watch I use, pictured above. It is a GPS model and has lots of bells and whistles, none more important than the countdown timer. We talk about that feature and how useful it can be, especially during speed training. If your watch has a countdown timer, you really need to investigate using it. You'll be glad you did.

The NC Marathon is March 20th, six weeks earlier than the original May date. That means training needs to begin the first full week of December. I share my thoughts on what the training will include and welcome your insights to a first time marathoner: me. While I "want to finish," I also want to finish strong. But enough of that, we need to get through the Cannonball Half first. That comes up October 17th.

The episode wraps up with the conclusion of the run, my second longest ever and the longest in over 30 years. We covered just over 17 miles in this, the longest run I will do before the half. We will finish our preparations with some speedwork...and rest. While I hope to break 1:45 for the half, again, time will tell. My training, however, has gone well and I feel ready for a good effort.

Again, your interest in the show makes it worthwhile. Let me hear from you. Send me an email; include your most recent race report/photos/audio clip. We will share them on an upcoming episode. I trust that your training is going well. And, as always,

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

Download this episode (right click and save)

_________________________

The music heard in the body of the podcast is entitled “Big Cigar," by David Parker. Check it out at Mevio Music.

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

The theme from the original Star Trek series is used courtesy of audio micro.com.

For a great deal, check out the Timex Ironman 100 Lap Triathlon Speed/Distance - 5E701, like I use, at Runnersgear.com.

T20MR Episode 21: Dealing with triggers, using a countdown timer, condolences

Episode 21 is in the books. We begin by sharing an update on how the week has gone. As of the end of this run, we managed to cover just over 20 miles for the week; next week should be back up to around 30 or a bit more. The short week is because I missed one run this week due to the busyness of life, something with which I'm sure you can identify. We also talk about the tendency to beat ourselves up when our training takes a brief detour. Three words: Don't do it. Get back with it the next time you are scheduled to run and let it go. Your program will not fail because you miss a run...or two. Just make sure to get back with it as soon as you can.

Sometimes, there are "triggers" that affect our performance or what we do in particular situations. Triggers can lead to downfalls, whether in training or life. Identify what triggers your times of struggle, name it, deal with it. Triggers are a part of addiction, whether it be drugs, relationships or a myriad of other things. When you name your trigger(s), you can better make sure that "A" does not lead to "B". Tell someone about that thing that causes you to struggle and let it go.

Are you running a Fall race? 5K, 10K? Half, or full marathon? Send me your report and share it with our listeners. Thanks to David for his recent half report and success on the race. Check out the Listener Race Reports Link to the left for his report. You, too can reach your running--and life--goals if you will practice discipline and give yourself time.

Betsey sent an email about how to begin an exercise program. We give some advice to her on how to do just that. Again, discipline and time are the main ingredients.

We close by discussing some new features I've identified on my GPS watch, including the countdown timer. This feature is very helpful and I hope to begin incorporating it in my speedwork. If your watch has the feature and you aren't using it, maybe you need to familiarize yourself with it. I am still learning. I also have prepared my split sheet for the half next month. I hope to break 1:50 (1:45 would be a best case scenario goal).

Finally, our condolences go out to Matt at Run Digger Run. He recently lost his dad after a long battle with cancer. My father died with lung cancer almost five years ago. Hang in there Matt; time will make things better...eventually. Check out episode 12 for our discussion on loss. I think it will be helpful to anyone experiencing loss, be it running or the death of a person close to you in your life.

So, episode 21 is a mixed bag, but I trust you will find it motivating and encouraging. Remember: we are all on this journey together. And as always,

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

Download this episode (right click and save)

_________________________

The music heard in the body of the podcast is entitled “Running the Red Lights," by David Hein. Check it out at Mevio Music.

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

Episode 6-Cross training begins, time AND distance

I begin a couple of "new things" with this episode and discuss observations of each: cross training and using a GPS watch. I broke down and purchased a Timex 100 Lap 5E701 version. While I am still learning it, I am already getting the hang of it. The idea of being followed by a satellite beam is pretty cool. I think the addition to my running routine will be helpful.

I also began riding my stationary bike this week. It has more capabilities than I will ever use, but may be we'll learn more as we go on. We discuss the goals I hope to accomplish with the bike.

Odie (above) is also waiting for us as we close the episode, barking and scratching to go for his walk as we cool down. While he can run short distances--up the hall for instance--he is a bit small for longer runs, plus he is on the leash when outside. He is, however, a great dog.

I need a couple of things from you this week (see the "email me" link on this page):

1. What do you do for cross training (if any)? How has it benefited you and what might I expect?

2. Do you use a GPS system? How has it improved your running?

Finally, I still need some input on a half-marathon training program that might work for a 3 day

a week runner--who hopefully cross trains a couple of days per week.

Hope your week is a good one.

Thanks for sharing some of the road with me,

The 20 Minute Runner

Download this episode (right click and save)

_________________________

The music heard in the body of this episode is entitled "Bad Luck Soul," by Trafic de Blues. 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