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 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 58: Chi, Blackberries and hot weather, oh my!

It's really great to have you along for Episode 58 of the podcast. We are in the midst of yet another heat-wave as I write this, near 100F today. We have had several days near 100 and enough 90+ days to make you sweat just thinking about it. But hot weather brings opportunities as well: Don't get discouraged about your running just because of the heat. Your faithfulness will reap benefits come fall--I can't wait...

The pictures above are of wild blackberries that we picked in my backyard--and the neighbors' (we had his permission). The first is of the berries after they were picked, the second, 5 of the 8 half-pint jars of jam we produced. I give you some information about how to make jam and jelly in this episode...among other things. Yes, we do talk about running; don't worry. Some of the other items include (but are not limited to:)

• Chi running update, how it's going as I experiment with this new form of running--for me, at least
• More information on tackling the heat:

1. Training at 5:00 AM
2. Cross-training indoors
3. Doing speedwork on the treadmill
4. Easing into the heat
5. Having a hydration plan before you start
6. Don't just drink water and
7. Plan to race in cool temperatures

It's always good to have you along. Be sure and check out the links below for more information on this episode. And as always,

Thanks for sharing some of the road with me,

The 20 Minute Runner

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Links for this show

Chi Running website (order the book and other things Chi)

Article about heat from the Bikila Athletic Club in Miami

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 song heard in the body of the podcast is entitled "5 oVer 4" by SpiceHouse. Check it out at Music Alley.

The 20MR Episode 56: If you can't stand the heat...

Welcome to the heat! We are in the midst of a real heat wave, even by central NC standards, with temps in the mid 90s for several days now. Thanks for joining me for Episode 56. We give a brief update on a nice Father's Day outing and a quick apple update. These are the biggest apples I could imagine growing and they are awesome! I love this time of year when things begin growing and producing fruit. It's so neat to know that the efforts of caring for plants always end up with a positive result.

David sends in a great marathon race report (Chester Marathon, UK) that we share. It is motivational and reminds me of why we run...and what's most important in life, plus the importance of family to help all of us through this "race of life."

The results of the last survey are tabulated; I share them in this episode. Why not take a moment and take the current survey? Look to the left (blogspot page only) and cast your vote. I will share the results in an upcoming show.

The bulk of this episode, however, is spent revisiting a familiar topic: HEAT. Yes, it's that time of year, at least in the US. Remember the basics (which we discuss with some detail in the podcast):

1. Hydration
2. Carb replacement
3. Electrolyte replacement
4. Running in the morning (or evening if necessary)
5. Slowing down
6. Going shorter
7. Wearing technical clothing

I hope your summer is off to a great start. If it is hot where you are, I believe this episode will offer some help. It's great to have you along for this run. 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 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 song heard in the body of the podcast is entitled "Monsoon" by The Bombboras. Check it out at Music Alley.

T20MR Episode 17-Would you like caffeine with that long run?

In Episode 17, you go with me on the weekly long run, in this case 13.16 miles. It is obvious that we can cover the 1/2 distance coming up in several weeks, but can I run the 1:45 we mention in this episode? After this hot effort, I'm not sure...but I think I can do it.

The two photos above of myself were taken at a day retreat the staff took this week. We went to Lake Norman, NC, where we swam, rode Seadoos and I had the priviledge of gaining the title "Tubing King!" After everyone else had had enough, I went for a couple of spins solo. And while I was eventually thrown off, I managed to ride some pretty high wakes from the boat. It was a blast and a much needed break. Everyone enjoyed the time away, even if it was just for the day.

A good portion of this episode is spent discussing caffeine: pros and cons. In moderation, it can actually boost athletic performance. Rather than list the information here, I'll let you hear the discussion during the run. I will say this, however: If you do not use caffeine during your races or long runs, you might want to consider it. You'll learn more in the podcast itself.

Finally, by the time you read this and listen to the episode, I will have turned 46. While it's hard to figure where the years went, I must admit I feel as good as ever, regardless of my age. I think we limit ourselves mentally more than physically. Our bodies will do much more than we think--if we can convince our head that this is possible. I want to encourage you to pursue your running dream--and other dreams for that matter--regardless of your age. Age is relative.

I have enjoyed this episode and trust you will find it motivating and encouraging as well. Thank you for being with me. Send me an email! 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 “Coffee," by Adam Balbo. 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 article by Dr. Alex M. McDonald on the effects of caffeine can be found here.

T20MR Episode 16-10K Rock Race Report

Episode 16 is all about the race I ran this past weekend. It proved to be very warm and hilly. The fact that we only had water at about the 1.5 mile mark and then about 4 miles later only added to the difficulty of the effort.

I was pleasantly surprised, however, to finish in 47:48 (PR), 1:30 ahead of my last 10K (in Greensboro). While I have run a 37:15 10K(in my teens, longer ago than I care to remember), this race marks the best time since I began running just over a year ago. A hard effort, but it was worth it. I finished 7th overall (out of 35), but still only placed 5th in my age group, proving that there are lots of 40-49 year old guys who can still move!

Also, we added a few photos to the Races of 2009 slideshow to the left; I hope you enjoy them. The video below is of the beginning of the race and includes a couple of annotations that YouTube provides--I'm still learning about the technical aspects of all of this, but trust that that knowledge brings you a better media experience.

Email me a photo, along with a race report of your most recent race. Feel free to include a short mp3 or wav file as well. I will post the picture and report and may play the audio in an upcoming episode. Let me hear from you!

I trust your training is going well. Thank you for 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 “Horse Ride Through the Land," by Marieva's Project. 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

The transitional piece(s) is from the song, "Sweet Swing" by Trafic de Blues. Check it out at Jamendo.com

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Links mentioned in this episode

YWCA of High Point

Race map of the 10K

10K race results

Episode 13-Hot weather discussion, various updates

We are on the second run of the week as we begin Episode 13. We discuss the week's training so far and also give an update on a couple of races coming up soon. The YWCA 10K is right around the corner on August 22--a bit unusual since it is an evening race. We also talk about where to watch "The Spirit of the Marathon" for free (with limited commercial interruption). Go to Hulu and search for it. The documentary is about the 2008 Chicago Marathon and those who trained for it, both amateurs and well-known names from the history of our sport--at least over the last quarter century or so.

A large portion of this episode is dedicated to a discussion about the summer heat. August can get pretty hot in central North Carolina; the same may be true where you are. We go into some detail as we discuss:

1. Water issues


2. Electrolyte replacement


3. Use of sunscreen


4. Wearing a cap (wicking materials preferable)


5. Early morning running


6. An inexpensive way to deal with serious chaffing, at least it works for me (hint: you use it every day anyway--I hope)
   

After a strong push to the finish of the run, we close the episode with a couple of emails. One of them from Steven, reminding all of us to be true to ourselves and our faith. All in all, this episode is full of encouragement and helpful information that I trust will inspire and motivate you.

As we are now into the hot days of August, I have four of words of advice: Be Careful Out There! Glad you are 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 “Summer Revisited," by Chris English. 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 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 transition harmonica piece is by TexasMusicForge and posted at The Free Sound Project.

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Links mentioned in this episode

Robin Parrish's book, Offworld
Phedippidations podcast, hosted by Steve Runner
Run Digger Run podcast, hosted by Matt, celebrating 25 episodes
"Spirit of the Marathon" documentary, playing at Hulu.com

**Picture credit: I took the photo above while on vacation at Holden Beach, NC a couple of years ago. Pretty awesome Summer lightening...

Episode 8-Training update and Fun Fourth 10K coverage

Episode 8 begins with a training update on the week--and the GPS watch. So far, so good. Join me as I strive to run a slower week in anticipation of the race. I also had the privilege of being on The Runner's Round table, episode 34. I hope you enjoy listening to it.

Then you go with me as we run the Fun Fourth 10K in Greensboro, NC. This is the first 10K I have run in several years and I wanted to break 50 minutes. My official time was 49:11 and I felt great.


I mostly ran negative splits: 8:18, 8:08, 7:45, 7:55, 7:47; 9:19 (1.2). The day was warm, but not terribly hot at race time. While I did not place, I feel good about my effort and pacing. Also, check out the video below of the beginning of the race. If we knew we were going to post it, we might have been a little more creative! Anyway, it gives you a feel of the beginning of the race and you get to see yours truly (I'm the nervous one)!


Next week, I have a special treat for you. Hear about that on this episode as we bring things to a close. I will be sharing an interview with someone who introduced me to running years ago.

I trust your training is going well. Please send me an email at the link on this page. I want to know your thoughts about the program. Your feedback is so critical. Until next time.

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 “Orchestra Song," by Missing Autumn. 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 transition harmonica piece is by TexasMusicForge and posted at The Free Sound Project.

Episode 7-Going home, heat and the long run

This episode proves that you "can go home again." I don't know what Tom Wolfe was thinking when he said you could not. Anyway, we open with my wife and I arriving at my mother's house for supper (this is the evening meal if you are from the South). After a few anxious minutes related to my being late--or so my mom said, we settle down for a meal. Listen in for a few minutes as we chit-chat and talk about the weather--literally (and other things of course).

From there, you join me for the beginning and closing moments of a very warm long run (just shy of 11 miles). Along the way, we talk about equipment, gels--yet again, and how to cope with the heat. It was a long, warm run, but we made it.

I hope to have a race report from the 10K in Greensboro, NC for episode 8. While I don't know what my time will be, I secretly hope to break 50 minutes; we shall see.

So, pull up a chair, grab a biscuit (homemade I hope), and pass the molasses. Thanks for visiting with me and the family and going on a run together.

Pictured above are my mother and me (left), and my mother, step-father, wife (Cindy) and our niece. The pictures were taken in my mother's front yard.

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 this episode is entitled "Rituals at Dusk," by Roger Subirana. 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

Other sites from this episode: Loco shoes