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When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.
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 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 youwant 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
_________________________
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.
Welcome to Spring and warm (hot?) weather. Episode 46 is about running in the newness of Spring and enjoying the weather. As I float down the highway, giddy with the smell of flowers, I do have a few thoughts about running and the days after the marathon as well. So, kick off your shoes, grab a lemonade and come along with me for this run.
If you checked out last week's blog, you know that there was a mix-up in who actually won the NC marathon. While the fastest person was disqualified, the eventual winner was rightfully reinstated--at least that's my opinion. Who knew that so much excitement could surround a small-town marathon. Be sure and check the photos scrolling to the left (blogspot page only). I will be adding more as they are sent to me in the days ahead.
Also, for the record, the final email confirmed that I did a bit better than I originally thought. Yes, the 4:05:31 still stands, but I actually ended up placing 64th of out of 302 marathon entrants and 49th out of 211 men. That means that I gained 130 places over the last half of the race, finishing with a 5 minute negative split. I am very pleased.
We have raised about $600 for The American Lung Association. I will keep the link live for a few more days to the left (blogspot page only) if you would like to contribute. If you do, would you send me an email letting me know? I do not need to know the amount, just your name so we can eventually get everyone's contribution included in the final tally. And thanks again for all of you who helped to continue the fight against lung cancer and other lung diseases. My father would be humbled--as I am--and proud.
My plans for the next few weeks are also discussed. I won't go into detail here, but hope to be well on the way to a 25 mile week soon.
The last segment of the show is about listener emails. Thank you to Suzane Smith, Matt at Run Digger Run, Bill Lynn and Coach Jeff Smith. Please follow the links here or to the left (blogspot page only). I appreciate all of the kind comments, and the emails in general.
Also, I encourage you to subscribe to the podcast with iTunes or your favorite podcatcher or feedreader. Send me your most recent race report/plans. Feel free to include a photo and short audio file if you would like. I will share the information on an upcoming episode.
Now, get out there and enjoy the weather! And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
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 this episode is entitled "Can't Stop Me Now" by Working Girls. Check it out at Music Alley.
The background music near the end of this episode is entitled "Sew Water" by CEBE. Check it out at Jamendo.
Welcome to Episode 45. In it we cover my thoughts before the race, and you go along with me to pick up my packet. Then follow me as I start the race, give updates along the course and finally sprint to the finish. I also share some thoughts after the event is over. Included are the sounds (and sights, above) of the event. The race was very well organized and having the family made it that much more meaningful. We will post additional pictures on the Blogspot page at the left part way down the page.
I am including my actual journal entry (Buckeye Outdoors, link to the left of the Blogspot page). That seems to be the best way to express what I want to share. It has been a real honor having you along for all of the training, injuries and finally the marathon itself. Would I do another one? YES! I'm already thinking about another one in a year or so, possibly this one. Here's the journal entry. More details in the podcast. Thanks to everyone who contributed with prayers, financial contributions to The American Lung Association or were actually there cheering all of us on. Here is the information from the Buckeye journal:
1ST MARATHON: HIGH POINT, MARATHON, HIGH POINT, NC (4:05:31) Felt good today, ran a negative split (between first and second half) as the information below shows. I knew I did, but now know exactly what it was. Walked through water stops that I took water/Gatorade at. Used the gels/beans/raymond cakes as planned, except did not take the last two cakes, full stomach. Finally began picking it up after the 14 mile hill. Hills not a problem, until the last 3-4 miles, then still ran them all. Drank Gatorade the last 2 or three stops as well. No real problems, but hills got difficult near the end. Walked 30 seconds at the 25 mile mark--for the first time other than a water stop and finished strong. Sprinted the last block and ran the entire 1.2 last segment. Legs really ached after I stopped and sore on Monday, but not more than I was expecting. Really enjoyed having Carol, Sammy and his family, Cindy and her parents and Charlotte J. at the end. Gave it my best shot. Weather was a factor--warming into the upper 60s by the time I ended. Ran with Jonathon Lewis part of the first half until the 8 mile split with him (half-marathoners). STATS FOR THE MARATHON: First half: 9:34 pace/2:05:13 (194th overall) Second half: 9:11 pace/2:00:18 (ended 64th overall out of 302 marathoners) 9:22 pace for the entire race 49th out of 211 men 16th of 32 in the 45-49 age group. Cooler weather and training without injuries would have helped break four hours I think. Knees a non-issue (wore knee straps), hip not a problem after a few miles. VERY PLEASED and looking forward to my next one, perhaps this one next year (?)
I will give an update on the amount raised as soon as we have the final figure. Thank you again for your support and as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the opening section of the podcast is entitled “Requiem" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.
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 "Feels Like the End" by Shane Alexandar. Check it out at Music Alley.
The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.
Thanks for checking out Episode 44. I'm glad to have you along for this run as I share some final thoughts before the marathon--7 days away as of this program's recording. This show is about my excitement...and my reservations as we taper for the last week before the race. Although I know that I can finish the event, how I go about it is in question. The hip continues to bother me a bit, but I hope the light week coming up (five total miles) will serve to help it heal even more before race day.
Tigger joins me as I head out the door. As the neighborhood cat, she belongs to all of us. Abandoned by her owner after the move back to Germany, she has endeared herself to all of those in the neighborhood. I share a quick history on this wonderful friend.
Cindy and I were awakened by the booms of thunder the morning of this run. It had all subsided by the time we hit the road. But it did bring about an unexpected surprise: earthworms, everywhere. While storms are common in our area, this early in the season is a bit of a surprise. But on to the run...
I think my nervousness is disturbing my sleep. While I am sleeping, it seems that the jitters have gotten hold of me--just a bit. We talk about the importance of sleep. Thursday night this week is probably more important than Friday night. Maintaining the routine, going to bed at my usual time and avoiding caffeine may all help me as I try to continue to rest before the marathon.
Mental mind games have also crept in...should I have run further? Am I ready? Will the hip (or God forbid, the knees) hinder me on Saturday? I think these types of thoughts are par for the course. You have probably experienced them yourself before important races. I need a distraction...
I talk about the week's tapering and what I've done, plus my plans for the marathon yet again!
Finish it.
Finish it.
Break 4:30
Break 4:15
Anything else if just icing. Listen in as I discuss what my pacing plans are--or are not. It really depends on how I feel that day. Again, 1 and 2 are my main priority at this point. I do, however, feel confident that I will enter the race as rested as I possibly can. Again, hope the hip cooperates.
We close things out with a couple of email updates and my struggle with pushing myself in so many areas of life. I don't know why, but it's just my make-up. Can you identify with that? Why do I push myself in every new project I embark upon? I'm not sure, but the marathon is yet another indicator of that tendency.
So, this episode is about final thoughts--good and bad, mostly good, however. I have been so encouraged having you along for the training and look forward to sharing how things go in Episode 45. Stay tuned. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “Pyraminx" by Roger Subirana from the album, "Point of No Return". Check it out at Jamendo.
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 background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
What a week. Welcome to Episode 43; thanks for coming along for this, the last double-digit long run before the marathon itself: 14.3 miles. The sun was bright and the weather absolutely perfect for running as we finish up 40+ miles for the week.
The knee straps continue to help. After resting 3 days following the 21-miler, the knees are in good shape and did not bother me this week, or on this run. The right groin continues to nag a bit, but nothing too terribly. I share the history of this old injury during the episode. It goes back to my high school days--a very long time ago.
We reflect on my track season (only one in high school), road racing exploits years ago and how my coach doubted I had run 18 miles before the day my groin was injured. I guess moving on to the marathon has me waxing reminiscent. While I do not want to go back to those times, thinking about them is motivating. It also encourages me to know that even at age 46, I can still run--albeit not as quickly. Oh well.
I also share the story about running with Benji Durden (Olympic marathoner, 1980) way back when. We ran on the Blue Ridge Parkway near Waynesville. More details in the show itself. Lee Fiddler was also a part of the experience.
And even though we are training for the marathon, life goes on. My mother-in-law has had some physical problems of late, but improving. Also, our church went to "Live it Out" earlier in the day of this run. Follow the link for information about what is happening in my professional life (and personal as well). I think it will encourage you.
We wind things up with some listener email. I just learned that a friend of mine is running the half at the NC Marathon. He will finish ahead of me, but I hope to be fairly close behind.
Also, I discuss potential plans for pacing and whether to use the GPS or not during the marathon. The problem in not using it may be a tendency to not run to my potential. Stay tuned as I figure out what to do. I do not want to go too slowly, but I do not want to go too quickly either.
So, this episode is about winding up the hard part of the training and beginning the taper. We sprinkle in some personal updates as well. I'm glad to have you along. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “Tribute to the Kings" by Fin de Cavale from their album, "Trafic de Blues". Check it out at Jamendo.
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.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
It's great to have you along forEpisode 42. This marks the longest run I have ever attempted, via time or distance. I had dreaded it in a way, especially as I thought about the issues I have had with the knee. But the knee behaved (babying it helps) and we ended up getting it done. I honestly look forward to the tapering phase we are now entering for the next 20 days or so.
We talk about pacing, especially the fact that I ran the last long run over one minute faster per mile than I should have run it. Could that be a part of my knee problem? I think so. Hopefully, I have learned my lesson for this one. I also experiment with taking walk breaks--at least during water stops and when I need to eat some carbs. Even with the slower pace during walking, we should be able to regain the desired goal pace during the marathon.
I also share my goals for the race, in this order (first one is main goal, 2 and 3 would be icing on the cake):
Finish the thing!
Break 4:00 (possible, but not likely)
Break 3:50 (if I had not gotten injured, may have been a possibility)
Finish the thing!
Finish the thing! (I think I said that already).
We are still working on protecting the knee; I share what I continue to try and do. It includes core training, slower running, rest and the like. Common sense, really.
Listen in as we describe the course. I can tell you what it is like in one word: hilly. Cindy and I drove it recently and I am amazed at the scenic nature of it, plus the hills. This may make 1, 4 and 5 above my only option. Stay tuned.
The family is coming for the race, hopefully. Their support will mean a lot. And yes, I do plan to record--at least sporadically--during the marathon. I trust you look forward to going along with me when that episode comes out the week after the race.
Finally, I reflect on the confidence this run gives me. While my speed work has suffered, I now feel quite sure that I can finish the marathon--if I stay focused and do not do anything stupid (I am prone to that at times). But this run went well.
FOLLOWUP: The knees bothered me a bit after the run, especially Monday and following, but not nearly as badly as before. I can deal with it with adequate rest, ice, etc. Also, the quads were quite stiff for a few days after the run, but that, I feel sure, is to be expected. More info. on how the knees are doing in episode 43. Keep listening for that.
And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “For the Rest of Your Life" by COMEG. Check it out at Music Alley. 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.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
The walking wounded: a phrase I dread using, especially when it seems to apply to me. Welcome to Episode 41. I now have Runner's Knee. The pain and descriptions of it are unmistakable: pain around the knee cap, difficulty walking down stairs or even mild downhill terrain and the inability to even walk without pain. In this episode, you go along with me for a four mile run after a full week of no structured exercise. It's not pretty, but we discuss the following:
What caused the knee problem (my observations)
1) Running on uneven terrain, especially the shoulder of the road. 2) Wearing old shoes for 2 runs leading up to the first of two flair-ups. 3) Running longer/harder efforts too closely together in the shoes in question. 4) A tempo run, followed by the 20.2 miler, with only an active rest day between (biking) resulted in the second flair-up: 28.6 miles in three days, with a 45 minute bike ride between. Too much time exercising without adequate rest.
What caused the knee problem (clinical observations)
1) Biomechanical considerations are discussed. 2) Muscular causes are discussed.
My treatment plan
1) No running until the pain disappears (7 full days after the second flair-up). 2) Ice for a few days after the pain begins. 3) Anti-inflamitories, especially ibuprofen. 4) Avoiding stairs and downsloping roadways, etc. 5) Riding the bike, if the pain is not present, after the pain disappears (see # 1).
My plans to prevent a recurrence
1) Wear newer, stability shoes, not cushioned trainers. 2) Ice bath after my next long run. 3) Have at least two days of complete rest before the long run--not active rest. 4) Do two different exercises to strengthen my quads, and also stretching the calf and hamstrings diligently, including: foot turns and straight leg lifts. 5) Pray! *6) Something not included in our discussion, but that I am attempting since the recorded run, which seems to offer promise in relief and stabilization of the knee: using a knee strap. I will let you know if this helps or not.
Will this work? I don't know, but finishing the marathon depends upon diligence and smart training and adequate rest. I may forgo the intervals and opt for tempo runs--if I can tolerate it. If I can't, then the marathon is really in question. I cannot go through another lay-off at this point and expect to run a relatively comfortable and safe race.
Stay tuned for episode 42 for an update on how all of this is working out. I think the news will be positive. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
Here is the link to the article I referenced from Runner's World: Runner's World article. The music heard in the body of the podcast is entitled “The Tale of Room 620," by Ehren Starks. Check it out at Magnatune. 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.com.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
The picture above from a past trip to the NC mountains goes will with the feel of this episode: we leave in the darkness with only the moon to guide our way. Of course, after 19 miles, the moon is eventually replaced by the sun. We are celebrating the longest run I have every completed. Whoopee!! But during the way, we discuss a few issues in Episode 38. Thanks for stopping by.
Each longer run is a smaller staging area for what I need to do on marathon day. This run is no exception. Listen in as I talk about the pre-run preparations, including what I am trying to eat before, during, and after each long run. It includes peanut butter, bananas, oatmeal, gels, jelly beans and the like. Practicing what I need to do on race day is proving enlightening and beneficial. I have come too far to get that part of my preparations wrong.
I give you an update on the Body Glide and we also talk about technology problems. By the way, are we too dependent on technology? After you hear about my techno faux pas, email me with your thoughts. In a world of GPS devices, Garmins, cell phones and other gadgets, when is enough enough? Let me know your thoughts on the topic.
During the second half of the run, I wanted to develop a nasty sidestitch: something I rarely have to deal with. But, we mustered through it and actually finished strongly. I may be examining my pre-run meal more closely. Also, I will be eating earlier on race morning, so the sidestitch issue should not be a problem. But, we will continue to tweak it on the long runs and let you know how it goes. And also what I ultimately decide upon. Feeling bloated and dealing with the stitch is not fun.
That about covers this episode. I am glad to have you along for the run. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “Standing by the River," by Gary Hunter. Check it out at Music Alley.
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.com.
The background music at the beginning of this episode is entitled "The Dark Symphony" and is the title cut of the album by Roger Subirana. Check it out at Jamendo.com.
The background music near the end of this episode is “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
Thanks for tagging along for Episode 37. If you are new to the podcast: Welcome! If you enjoy the show, please share the information with other running buddies. I am excited that many are becoming "groupies" of The 20MR podcast; I am also humbled.
In this episode, after giving an update on the week's training, we talk a bit about the importance of eating properly before a long run or speed session. I have experienced some problems lately that may be related to my lack of nutrition before I head out the door for those sessions. If you have had a similar experience, let me know what works for you. Email me with any suggestions or comments. Send me a wav or mp3; I will share it with our listeners. I am convinced that I need to begin practicing the habit of eating properly before a stressful workout. We shall see how it turns out. I will keep you informed.
The second half of this episode is spent discussing issues relative to running safely in the dark. During this time of year, that can be an issue whether you run in the early morning or the evening. I offer some suggestions and insights. For reference, see the article in the January issue of Runner's World entitled Collision Course. Here are some of the issues we cover:
Run against traffic if at all possible, even though running on the same side of the road can cause problems with running mechanics. If you have to choose between safety from cars or concerns about the running mechanics, err on the side of safety and give drivers their space.
If you run late night, drivers may be tired or possibly drinking. Be extra cautious!
If you are an early morning running, you may be dealing with folks just returning from working third shift and suffering from fatigue and inattentiveness. Again, give drivers their space. It could save your life.
Distracted drivers are also a problem. Texting, talking on the phone--you name it--may be diverting that driver's attention. Be alert and be safe.
If you have concerns, always get off of the road. Give them THREE FEET, at least. Again, the hassle of running through high grass is preferable to getting hit be an oncoming vehicle. Err on the side of caution.
ASSUME THAT DRIVERS DO NOT SEE YOU. Never take it for granted that you are visible, and again, act accordingly.
Don't try new routes in the dark. Make sure that you have run the route in the daylight and are fully familiar with the terrain and surroundings, such as dogs, potholes, and the like.
We also talk about things that we need to know in regard to when an oncoming car may see you. While I won't go over the list here, listen to the episode for those details and check out the article I referenced above.
Don't forget I'm on Twitter. My handle is 20minuterunner. I would love to have you as a follower. Send me a tweet.
Next week, Lord willing, I will tie my record for the longest run I've ever taken: 18 miles. Not sure how that will work out with winter weather in the forecast, but you don't want to miss it.
Again, I appreciate you listening more than I can adequately say. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “The Tables Have Turned," by Andrea Harper. Check it out at Music Alley.
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.com.
The transitional piece heard in the podcast is entitled “The Long Goodbye," by Wendy Wall. Check it out at Music Alley.
The background music “Long Ride Home," is by John Williams. Check it out at Magnatune Music.
As the painting to the right testifies (Luc-Olivier Merson, 1869), long distance running can be a bit of a challenge. The scene is of the Greek, Pheidippides, announcing that the Persians had been defeated at the Battle of Marathon in 490 B.C. He immediately died--maybe he should have eaten at least one more gel. Anyway...
Thanks for coming along for Episode 36during this 15 mile run. We talk about the importance of scaling back and pacing, along with an adequate warm-up. The concern is often trying to beat the time it took to run that last 4 miler, 10 miler, or whatever distance it was. But long-term marathon training requires the ability to also know how to slow down and rest.
One of the issues I would like your feedback on is about the long run. As they get longer in preparation for the marathon, I'm not sure if I need to run by time, distance, or a hybrid. For instance, is it better to cover 22 miles, or 3.5 hours? Is either adequate? Send me an email about your experience in this area. Along with the long runs, marathon training also requires faster running. We talk about the issue in this episode. Faster running is important for faster and more comfortable race efforts.
As the months have passed since I began running again (19 and counting), and as I have gradually gotten a bit swifter on my feet, I have come to the conclusion that breakthroughs are based just as much on how long we've been running as how long we are running. A base of several months is critical to the marathon effort. Of that, I am convinced.
Kudos to Kim who is running the half at the NC Marathon, the same event I am running March 20th. I am sure she will do well, even though she does not have the benefit of many months on the roads. She will make it to the finish and run a great race.
In closing, I do have one more request. Send me an email on how (if you have ever run or are training to run the marathon) to pace the effort. Should I run easy for the first half, then gut it out? Should I run three segments: easy, harder and hold on? This question is one that I really need some input on and I look forward to your advice.
That about wraps up the episode. It is really great to have you along. And as always,
Thanks for sharing some of the road with me, The 20 Minute Runner
The music heard in the body of the podcast is entitled “Revolution," by Wiser Time. Check it out at Music Alley.
The opening 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.com.
When sending email, please include your first name, city/state or country. Your email may be shared on a podcast. Also, feel free to send me a short mp3 or wav audio file. I might play it during a podcast. Your comments are always welcome.
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