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 53: Where we run

Good to have you along for this edition of the podcast, Episode 53. We begin by greeting Tigger and sharing very briefly about how this small creature has worked her way into our hearts. While we did not intend to get closer to her, some things simply cannot be denied.

Soon on the road, I share about the state I live in: North Carolina. While I am sure your locale is great, I also enjoy calling NC home. Though I have lived in other areas, none feel quite the same. So, in this episode, I give a bit of information about our state and the regions that make it up.

1) The Coastal Region: I grew up here and called the Outer Banks and the Crystal Coast home.
2) The Piedmont Region: This is where we presently live, work and run. It is home to the NC zoo--one of the best in the world--and the Uwharrie Mountains, some of the oldest in the country.
3) The Mountain Region: The region of the foothills, Cherokee Indians and the majestic Blue Ridge Mountains, not forgetting the Blue Ridge Parkway.

I am asking you to send me information about where you live and run: emails, photos, audio files; it doesn't matter. Just send me something and I will share it on an upcoming episode and post the information at the blog. I would like to know what makes your area so special and why you enjoy running there.

If you are even in the Piedmont region of NC, the triad especially, please email me ahead of time so that we can get together for a run. I can meet you in Greensboro, High Point, or even Thomasville for that matter. I would love to run with you and perhaps record some for an upcoming episode. Let me hear from you.

Finally, welcome to all of our new listeners. I am glad you have tuned in and welcome your feedback and comments about the podcast. And as always,

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

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Links for this show

Visit NC website

Captain Tom's Seafood, Staley, NC

Uwharrie National Forest

Running Podcasts website

Powerfit blog/podcasts with Coach Jeff

Running from the Reaper podcast

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 music heard in the body of the podcast is entitled "North Carolina" by Mission 5. Check it out at Music Alley.

T20MR Episode 20: Warren Rives 5K Race coverage, getting ready for the half

It's hard to believe that we are up to Episode 20, but here we are. The ride has been fun and fulfilling, especially with you along. I have more ideas for upcoming episodes and welcome your feedback. Please email me at: 20minuterunner@gmail.com.

This episode finds the WRs 5K at the heart of it, surrounded by thoughts about the race both before and after the event is over. My wife has been in the hospital recently, but is improving. We appreciate your thoughts and prayers for her. Her condition could have been much more serious--but it was serious enough.

We begin by taking a walk with Odie and Tigger (the community cat). Odie has a way with animals and people alike. That's why we call him "The Cat Whisperer." I share a problem I'm having physically and ask for your advice. I give you one clue here: crickets. After you listen to the episode, please let me know if you have any ideas.

It was so good to have my nephew Austin with me at the race (Sammy's son, seen with yours truly above--listen to episode 9 to learn about my oldest brother). Though he got lost on the way, Austin made it right after we finished the race. Listen in as we chat about the race and how difficult it is to find your way around High Point. (I've added a few photos from the race to the 2009 Race Photos slideshow on your left that we took with Austin's camera as well.) There are also a couple of links below featuring NC New 14's coverage; they are a sponsor of the event.

I close by reflecting on the race and its implications. I ran 22:17 and placed 5th out of 19 in my age group, 42nd of 312 for the entire 5K. That's about 38 seconds faster than I have run in over 30 years. Needless to say, I am very pleased. I want to encourage you to reach your goals--whether in running...or life. All it takes is two things: time AND discipline. This episode ends with a pep-talk as it were: YOU CAN REACH YOUR RUNNING GOALS! I feel very blessed to be reaching mine and am beginning to realize that I can accomplish more than I may have originally thought. Time will tell.

This episode is mostly about the race and how anyone--including you--can achieve your own success based on what that means to you personally. I think you will be encouraged and entertained. I appreciate you listening. And as always,

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

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The music heard in the body of the podcast is entitled “Nobody Here but Me in Blue," by Kelly's Lot. 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 transitional piece is from the song, "SunSpark" by Dan-O. Check it out at Mevio Music.

The background music is entitled “Afternoon in the Sun.” It is by John Williams, from his album “Long Road Home.” Check it out at Magnatune.

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Other links related to this episode:

High Point Regional Medical Center

Carolina's Diner

Warren Rives 5K Race Results

NC News 14 nterview with High Point Bank spokesperson (The bank is a sponsor)

NC News 14 video coverage of the Warren Rives 5K