The 20MR Episode 79: Chi Visualization - Running on a String

 

The Cavanaugh extended family, Christmas, 2010

After 3 weeks away from the podcast, it feels good to have Episode 79 out. Thank you for your patience. I have been taking some much needed time away after the hard training and half-marathon itself, and I must admit that I feel good.

In this show, I talk about the need for extended rest at least once a year. A recent article actually recommended two times of two-week layoffs per year. After running very little during this time, I must say that the rest did not apparently affect my running. I have felt good over the last couple of runs, quite good actually. I would encourage you to give yourself a break after working hard for training or a race. It will make you stronger in the long run--pun intended.

Also, I have a new visualization technique that came to me on this run: run like you are on a string. To find out what I mean, you need to hear the episode. It has helped me and I think it can help anyone who is experimenting with the Chi Running method.

Glasses are in. No matter how I want to think they are not, I simply run better--or at least more comfortably--with them. I'd be curious to hear from some of you who wear glasses while you run. What works and what doesn't. Maybe you wear glasses all of the time, except when you run. Let me hear from you on that as well.

After some life updates: I got a Nook from a generous friend and I will begin Unit 1 of CPE this February, we move on to the closing topic: Returning to Work after a Layoff. We talk in detail, but here are the nuts and bolts:

1. Focus on  time, not distance
2. Think ahead
3. Reward yourself
4. Listen to negative feelings
5. Set goals the night before
6. Feel better

Thanks to Rob Udewitz, Ph.D., for these ideas from his article: "Tap Your Inner Runner."

I hope your year is off to a great start and that 2011 is the best running year you've ever had! It's good to be back on the road, and as always,

Thanks for sharing some of the road with me,
The 20 Minute (chi) 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 "El Paso Blues" by Smoke Ring Days. Check it out at Music Alley.

The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

Episode 35: Marathon basics, breakthrough training

Things have been quite cold lately--at least for central North Carolina. This run reiterates that fact: around freezing and quite breezy.

However, the training and planning for the marathon continue, whatever the weather may hold. On marathon day, missed runs and workouts will become clearly evident. In order for that to not happen, it is necessary to do the hard work in all types of weather and settings. Thanks for tagging along on this run in Episode 35.

We discuss training updates and talk about the basics of marathon training. While I have never run a marathon--this being my first--I hope you can benefit from my experience as we literally learn together. We cover a few issues in this episode, among them:

• How to meet the electrolyte and nutritional needs that arise during long runs. I share with you what I am trying. Gels, almonds, raisins and Xtreme Beans are all a part of the discussion. I want to know what has worked for you on the long runs. Send me an email.
  
• I also talk about the basics of any marathon training. While these things are not exhaustive, they must be an important part of training for 26.2 miles. Among them:

1. The long run
2. Speed work
3. Cross-training
4. Strengthening the core
5. Rest (may be one of the most important aspects of long distance training)

• I close by briefly sharing my observations on my training. After 17 months on the road, I seem to have clearly had a breakthrough (for me) relative to speed and strength. While the effort feels the same, the results are faster and stronger. If you have ever experienced this, I would like to hear about your experience. Our bodies truly are amazing creations.

As always, it's good to have you along with me. You can also follow my training on Twitter. My handle is "20minuterunner." Drop me a tweet and let me know you're listening. And as always,

Thanks for sharing some of the road with me,
The 20 Minute Runner

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Listen to Episode 35 (click the player below)

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The music heard in the body of the podcast is entitled “Sleepaway," by Rob Costlow. 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.

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)

_________________________

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 3-Training routine and cross training questions

Episode 3 is the best yet--technically speaking. The audio is as clear as you would expect, and all of the episode is included! While we may have technical issues ahead, I feel confident we have them ironed out with this episode. I truly hope you enjoy it. I discuss my running routine, from my weekly schedule to incorporation of a rest "week" every four weeks. Give me some input on your running schedule.

The first apple update is also included; listen to the episode for more information. The pics above are from the trees in my back yard.

Kudos to the "Jennings brothers." Special thanks are a part of this episode. I also mention my oldest brother, Sammy. He once ran a marathon when we were both younger. While he is not running at this time, we still talk about it every time we get together.

The episode closes with questions about the benefits of cross training. I encourage your emails with information about your experience with cross training. I am thinking of beginning some biking, but really need some serious input from you. Let me know your thoughts about it.

Finally, iTunes is completely up and running (hooray!) and everything seems to be going smoothly as I continue to work out the kinks. Putting it all together is becoming easier, but still a challenge. Thank you for your listening support, patience and encouragement. Without you, this is a vain endeavor. Let me hear from you. I may read your email on an upcoming episode.

(Also, I wish to thank Nigel, of Running from the Reaper fame. The 20 Minute Runner is now listed at runningpodcasts.com. Thanks again, Nigel. I can't wait to hear your show again. Hope the next episode is out soon).

Talk to you again in about one week.

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 “Disbey ke.” It is by Roger Subirana, from the album “Secrets.” 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.