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 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 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.

T20MR Episode 25: The big "25", recovery and our wonderful bodies

This episode finds us marking a milestone: Episode 25. It's really hard to believe that we have been at it now for six months. The ride has been fun, challenging and rewarding; at least it has for me. From the comments and emails during the past months, we seem to be hitting our stride--and the mark, based on your--the listener's--comments.

Let me thank you for being there. This podcast gets nowhere in a hurry without listeners. I cannot express how important you are in this endeavor. While I have a passion for doing the show, without you tuning in to hear my ramblings each week, it would be fairly pointless. I do NOT enjoy hearing myself talk that much!

For this episode, you go with me on not one, but two runs. Also, I get a little playful with the audio (all I will say is that is has something to do with Looney tunes). Check out the episode to see what I mean. As for this week's content, we cover several things, some with meat, some with fluff. But it's fun. We cover:

• Sore legs and easing back into the running life after the half marathon
• Running with the cat (I know, sounds weird, but take a listen; it's pretty funny)
• Lessons from running that apply to life in general, including learning that you can do anything you set your mind to if you prepare properly
• Learning what our limitations are in life and running
• Our wonderful bodies, including examples of people who defy the odds and amaze us with what their bodies did when the going got really rough

I also give you an update on where things are and where we're headed, all while finishing up a very difficult long run. Again, I am able to continue with the running--and the podcast--because I know you share in the passion for both.

Running is obviously something that means a lot to you even as it does to me. I want to encourage you to go as hard as you reasonably can and push your body to its limit. In the process, you will find more joy and fulfillment than you may realize at this point. What's true of running is also true of life. It's great to have experienced the last 25 episodes with you and hopefully many more to come.

So, whether you are a listener from the beginning, or just checking out the show for the first time: I APPRECIATE YOU SPENDING SOME TIME WITH ME! And as always,

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

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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. The entire piece is heard this week in the body of the podcast. Check it out at Jamendo.

The sound effect of the scratching record was obtained from Freesound and contributed by Halleck. It is used under a Creative Commons License. You can find the link here.

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

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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

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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 11-Peppers (a hot question), what does "The 20 Minute Runner" mean?

Episode 11 opens with a hot topic: Is your name Peter Piper? Have you have ever pickled peppers? If you have a good recipe, send it my way. While we begin with an update on my two types of peppers, tomatoes and apples, we soon hit the road the next morning for the bulk of the program.

We are in week 2 of the 4 week cycle, running a 1 hour, 45 minute long run. Beautiful weather and the strength gained from a large pecan--regardless of how you pronounce it--covered Cinnabon roll devoured the night before ensure a strong run...and finish!

I encourage you to send me any race update(s) you may have; include a photo and I'll make sure it's posted on this blog. I'll also do my best to play any audio clips you send as well. Send me an audio report of your most recent race (.wav or .mp3) and you might hear it on an upcoming podcast. Part of the fun of this podcast is including your input as much as possible. This is a two-way street. Let me hear from you via email, with (or without) photos, with (or without) an audio file.

I appreciate you going with me on this run. I really enjoyed putting the episode together. 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 “Riding the wings of victory," by Triple6fusioN. 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.

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 transition guitar piece is by TwistedLemon and posted at The Free Sound Project.

Episode 10-Having the Heart of a Champion

Episode 10 is about the realization that you are a champion, regardless of whether you achieve what someone else may define as success or not. While you may not have the fastest time in a 5K or have completed a marathon, the fact that you are racing--or simply running at all--defines you as a champion.

We also discuss three areas of benefit the running life produces:

• Mental aspects
• Physical aspects
• Weight loss and management

I also share some recent emails, including one from David in the UK who is attempting a PR in the half-marathon this fall. I offer some insights to prevent injury and make sure that he is ready on race day. The link below (as promised) is the program I will be following--with some minor modification--as I prepare to run my first half this fall.

While those around you may have definitions for success, this episode is about defining our own success. You alone know what that is for you. It may be running a set number of miles per week, running a certain time for a race, or just getting out 3 days a week and running. My definition is the last one. And those 3 days a week, as well as a race now and then, are big successes for me, regardless of the time.

I have included the photos in this post to illustrate one of my personal successes: weight loss and management. David can identify, as you will hear. You can probably tell which picture is the "before" and which are the "after." While I will not print it here, I do share my numbers in this episode. If this issue is one you struggle with, I trust this episode of T20MR will encourage you to achieve your weight loss--and maintenance--goals.

Define your success and then work to achieve it! That is what makes a champion.

This is a full episode. Thanks for 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 “Heart of a Champion," by Bob Pressner. 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.

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 half-marathon training program referenced in this episode can be found here.

Check out Matt's podcast at Run Digger Run.