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 48: Lessons from the marathon

Thanks for stopping by as we share with you in Episode 48. The majority of this episode is spent talking about lessons I learned from the marathon. But we open with discussions on everything from new furniture to what podcasts I'm listening to at this time. And as you know, there are some great ones out there--and not all of them are about running, though those are my favorites.

The marathon taught me a lot about the distance and life. We discuss:

A. Lessons from the marathon about the marathon training

1. For the long run, pay attention to the time you should run the long run (1:30-2:00 slower than race goal pace).

2. First sign of trouble: REST!

3. Taper properly (3 weeks, 3.5 to 4 weeks some suggest, might not be a bad idea).

4. Hydrate days before-don’t drink TOO much during the race, especially early on…

5. To finish well, you really need to have 2 or 3 long runs of 18+ miles. (21 worked well for me, may do a 22 if I am healthy next time I train for the marathon.)

6. Speed work would help—if I am healthy. It sure helped at the half (1:42:29)

7. Recreate EVERYTHING during training that you plan to do the day of the race. (I did not drink Gatorade in training, and found it made me sick to my stomach late in the race.)

8. Use gels, etc. during training that you plan to use during the marathon itself.

9. Plan your race, race your plan…

B. Lessons from the marathon about the marathon itself

1. KNOW THE COURSE!

2. Don’t over-hydrate during the first half (unless you want to spend time in the port-a-john).

3. Walk the water stops if possible (when you are drinking).

4. Walk when taking gels, beans, or other supplements.

5. Start more conservatively, push it during the middle miles and plan to finish strong.

6. Run realistically: in other words, you know how the training has gone. The marathon is too long and difficult to push yourself if you know your training was hampered by injury, lack of training, etc. (like me-the injuries definitely caused me to run more slowly than I wanted-about 20-25 seconds per mile over all).

7. Use a pacing device to keep you from going too fast (or too slowly)!

8. Trust the crowd to help you!

9. Know that you can finish! Countless others have…and so will you!

10. Don’t compare the marathon with the ½. They are not the same. Beyond 20 or 21 miles is a different ballgame entirely…but you can do it!

C. Lessons from Life

1. You can do virtually ANYTHING—IF you plan properly and invest the time to do it right.

2. Something that is impossible today WILL NOT be impossible later-with proper planning.

3. GOALS: They motivate us and give us confidence.

4. If you listen to the naysayers, you are doomed to failure in anything you attempt in life

5. Most people who say you can’t or shouldn’t do something have never attempted it themselves.

6. Doing something you are passionate about guarantees success. If you are not passionate about something, then you are doomed to fail from the start—DON’T WASTE YOUR TIME!

We wrap things up with an audio clip from Coach Jeff Smith. Check out his blog(s) and website. He races and helps train others for various race distances and triathlons as well. You will enjoy his show.

I appreciate you listening and being with me yet again. Please tell others about the show if you enjoy it, and take a moment and go to iTunes if you would to leave a comment. I appreciate that as well. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner
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Listen to Episode 48 (click the player below)

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The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.

The music heard in the body of the podcast is entitled "Stay with Me" by 77 South. Check it out at Music Alley.

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

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

Download this episode (right click and save)

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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