T20MR Episode 24: My First Half Marathon, The Cannonball Run race coverage

It's hard to believe, but the training for the 1/2 is over and we tackle The Cannonball Half Marathon in Episode 24. It's time to see if the hard work and weeks of preparation paid off.

We begin by running the final tempo run together as I assess how I am feeling a few days before the race. Running updates are also included in the discussion leading up to the half.

From the tempo run, we get the car packed as I share some last-minute thoughts about the training, the rest (or lack thereof) and my expectations for the race itself. And then...it's off to the race.

I ended up running better than expected: 1:42:29. That's about 2:31 faster than what I should have been ready for. However, I ran within my means and felt great, even on the long hill at mile 11. The half is much different than a 5, or even 10 K. You have time to converse and take it all in. The Cannon Ball run was one of the most scenic--and hilly--courses I have ever attempted, but the training paid off.

We close with a couple of emails and the plans for the coming weeks, including another 5K towards the end of October--if I feel rested enough. Be sure and check out the pictures from the race at the slide show to the left. Thanks to my nephew Austin, and Cindy, my wife for taking most of them. Austin is quickly becoming my "racing groupie." Hope he doesn't mind that tag being attached to him.

The half has shown me that we can achieve what we put our minds to if we will take our time and use a disciplined strategy to do so. The same is true for you. What are your running goals? What goals are you wanting to accomplish in life? You can achieve them regardless of your age if you will set a plan and stick to it. I want to thank you for listening to the show. Please share the information with other runners; I appreciate it. 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 “The Race," by The Goldstars. Check it out at Music Alley.

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.

The transitional piece(s) is entitled "Summer Revisited" and is by Chris English. 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 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 2-Local 5K and format information on podcast

This episode includes coverage of the Westchester Day School 5K held on Saturday, May 9th. The race proved to be both hilly and warm. While I wanted to go faster, I am pleased with the results. I hope you enjoy hearing about the event in this episode.

I also share some thoughts about the format of future shows. While I want to make sure we know where we are going, part of the interest of podcasting is that we have the freedom to go down various semi-related topics along the way. Regardless of the topic, I hope that you will be encouraged, uplifted and inspired in your training.

Drop me a comment or email and let me know you are listening. I apologize for yet another (minor) technical glitch. I took the mp3 and saved it on my recorder. The recorder converted it to another format. When I converted it back to an mp3, I think the quality was affected. While not bad, know that this episode's audio quality is not the norm. You should still enjoy listening; the quality, though affected, could be much worse. Again, I am pleased.

So, seven minutes cut off of the end of episode 1, less than stellar quality on the audio of episode 2. What else can I learn? I think I just about have it down: full episodes in high quality audio. Stay tuned.

(UPDATE ON EPISODE 2: The audio quality issue has been corrected. This results in a much more pleasant listening experience).

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 “Steady B.” It is by Trafic de Blues, from their album “Fin de cavale.” Check it out at Jamendo.

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.