The 20MR Episode 95: Remembering a Friend

Sammy and Beaver, 1999

This episode is about family...and loss.

I had a discussion with my niece, Kylee, all about podcasting. We include the conversation in this, Episode 95. She is the daughter of my younger brother and very bright...and inquisitive, as you will hear.

Also, I am sad to share that my oldest brother's dog of 14 years passed away about 9 days ago. He and the family are suffering the loss of a very close family member and friend. Yes, I did say family member. A recent study shows that losing a pet can be as traumatic as losing a loved one--the human kind. My heart goes out to them...and all who are suffering loss of any kind. We even dedicate a song to "Beaver."

Running, however, is also a topic, of course. Listen in as we talk about upcoming race plans, all while clocking an 8:16 mile. No wonder I sound out of breath. So much for the conversational pace model. I generally run much slower, especially when I'm recording, but couldn't help myself on this recent run.

It's good to be back with two episodes (94 AND 95) actually delivered on time. Thanks for listening and thanks for your patience. 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 entitled "Angles of Hope" by Roger Subirana Mata.
Check it out at Jamendo.

The transition piece is entitled "Down!!" by Ashleyroad. Check it out at Music Alley.

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 15-Losing the Training Effect

Have you ever had to hang up your running shoes for a season, due to injury or illness? In Episode 15, we discuss the implications of a temporary layoff. I was forced to miss seven days of running recently: not one step. It wasn't easy, but we got through it.

The time off the roads got me thinking: How long does it take to begin losing the training effect that I had worked so hard to achieve--and maintain? How much would I lose in that week, if any?

After researching the topic, we discuss the facts. If you are on a layoff, I think you will actually be encouraged. Even more interesting is that our discussion takes place on the first run back from the layoff, a simple experiment in the flesh as it were.

We actually lose very little conditioning in one week. It takes several weeks to make a real dent in the base we have established with regular running. We share the details in this episode. Take hope: a layoff may be a gift in disguise, as we discuss.

But how do you know if you are actually needing a break, especially when the break is not dictated by obvious illness or injury? There are several indicators that may be hinting at some time off, including--but not limited to

• Fatigue


• Soreness that won't go away


• Dreading the workout, irritability


• Poor performance


• No progress with running goals


• Boredom or not being motivated


• You just can't stand the thought of having to run

If you are experiencing any of these symptoms, maybe you need a break. A week (or a bit more) won't spell the end of the world. Listen in as we talk about it.

I hope you are running well and not having any of the issues we discuss. I appreciate you running with me. And as always,

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

Download this episode (right click and save)

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The music heard in the body of the podcast is entitled “Feels Like the End," by Shane Alexander. 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 guitar piece is from the song, "The Sky Below" by Shane Alexander. Check it out at Mevio Music.

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Links mentioned in this episode

Phedippidations Podcast by Steve Runner, celebrating 200 episodes

New Balance 769 running shoes (cushioning and mild stability)

**For the article on training effect and how long it takes to lose it, click here.
(Yes, those are my 768s)

Episode 12-Updates, Losses: how can we cope?

We begin Episode 12 with a discussion about what I have been reading lately. A hint: "Old Hickory." We also give information about sending a race photo and/or report. While I will post the pictures on this site, the race report will be posted on our sister site. You can find information by following the link at the left.

Also, we share an email from Doug in Springfield, Missouri. Doug shares about the loss of his brother several years ago and the loss of running a few months ago. That leads into our main topic. I discuss two issues relative to loss: loss of the ability to run for a season and how to cope with the loss of a loved one.

I offer some general ideas of how to get along when you are laid up from running and finish up by sharing some ideas that have been helpful to me as I have dealt with death in my family. I close by sharing a poem I wrote about my father's situation just before he died. While the episode is heavy, I trust it is helpful, all the while going 2 hours with me on this long run, about 13.7 miles. Remember, while this is a running podcast, it is just as much a podcast about life that happens to take place while we are running.

The pictures above are of my father and me several years ago and a photo I took of the crabapple in my front yard of some cardinals in the Spring. The tree--named "Sam", after my father--was a gift from some good friends a few weeks after my dad's death.

While this episode may seem a bit heavy, I thank Doug for planting the idea in my mind. We will lighten up next time. Promise! Thanks 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)

_________________________

The music heard in the body of the podcast is entitled “Dying to Live," by Sacred Desire. 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 music is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

The closing music is entitled "Stories from Emona III" by Maya Filipic, from the album "Between Two Worlds." Check it out at Jamendo.com