The 20MR Episode 83: If These Shoes Could Talk

Saucony ProGrid Guide 3s -- (on the way...)

Thanks for stopping by for Episode 83 of the program. If not the longest, it is at least one of the longest ever...even though I tried to keep it under one hour--really. Anyway, thanks for listening in. This show covers various topics, the main ones being:

1. Various updates on how things are with me
2. A neat story by Doug Rice, aka, Sweet Daddy D 69
3. The stretches that I do after running

The music is provided by Jason once again--my neighbor. The song is by the band he was in, "Tower Road" and is entitled "Theif". I trust you enjoy it.

Send me an email with whatever suits your fancy. I will be sure and include it in an upcoming episode. And until next time, 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 background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The 20MR Episode 52: Signs of Summer/Shoe Talk

Great to have you along for Episode 52 of the podcast. The signs of the approaching summer are everywhere, especially in the roses in our yard--as the two bushes above show. In this episode, we talk about our new "outside cat", Tigger. Yes, the orphan of the community is now living with us (mostly anyway) and eating on our porch. I will get a picture of her on the blog in the future. Anyway, "Welcome, Tigger!"

We talk about the week's running, which has gone well, as we move up to ever slightly longer runs. We also give a short update on my step-father as he continues to deal with Leukemia. He is doing well, but could be doing better. Your prayers are appreciated.

But the main part of this episode is shoes. We talk about the importance of rotating them, and offer the reasons for doing so. We also discuss the different types of shoes: cushioned, stability, motion control, racing flats and the newest category: minimalist. And just in case you are wondering what type of shoe might work best for you--and how to find out your foot type--we discuss that also. But remember: you really need to visit a running shoe store and let a specialist evaluate your individual needs, especially if you are new to running. I hope the information we talk about is helpful.

We begin training for The Fun Fourth 10K in Greensboro in a few days as well. I do plan speedwork and possibly hill work as a part of the training. I will keep you updated.

Finally, we touch briefly on the benefits of shortening our stride as we run. I am trying to do that just a bit, 10% or so. The claim is that it can help reduce injuries. With my history of knee and hip injuries, I am trying it out. I will also keep you updated on that as well.

If you are new to the program, WELCOME. If you would, send the link to the show to a friend or two and invite them to download and catch a couple of recent episodes. I appreciate it. And as always,

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

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Links for this show

Our State magazine

Road ID

Fun Fourth 10K in Greensboro, NC

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 music heard in the body of the podcast is entitled "Crazy As" by Julandrew. Check it out at Jamendo.

The 20MR Episode 40: First 20-miler, shoes 101

This show, Episode 40, covers a topic that I hoped to never have to address, especially 5 weeks before the marathon: injury, or more specifically, "Runner's Knee." Yes, I am now a sufferer, but feel confident that I know what caused it...and how to deal with it in the critical final weeks leading up to the March 20th event. During the last long run--my longest ever (20.2 miles), I experienced a real problem with my right knee after the 19-mile mark, much like the problem I experienced on the 12-mile run last week, which required 4 days of no running. I did go 8 miles with a tempo run on day 5 with no ill effects--and no pain. Every run is so critical at this point in the marathon training. But remaining injury free is the first priority. I hope to address in the next blog on what I perceive as the cause--and the way to treat it. Stay tuned.

I took R-2 for the first time after the long run and I think I will be buying a couple of packs to use for the last long run in 2 weeks and after the marathon. You will get an update on how that works. For this effort, I think it really helped to offset the fatigue.

The Buckeye update now has information on my last workout, be it a stationary bike ride or a run. Check it out at the left (of the blogspot page) to get an instant view of the details of my last effort. It will change each time I post a new workout.

We spend a few minutes discussing shoes and what is the difference in motion control, stability and cushioned trainers. Depending on your foot type, you probably require a specific type of shoe. If you are new to the podcast--and running especially--I think the comments will prove helpful to you. Email with any questions you have about the topic. I will do my best to give you the best advice I can.

At 19.5, miles, I once again had the right knee to flair up, after running that far with no pain at all. It may require another few days off. I will update you on that in episode 41 next time. I am really having to try to balance injury prevention/treatment with getting in the last critical runs the next two weeks. Bring on the taper!

I appreciate your support. Our listenership continues to grow. I am humbled...and thankful for you listening to the podcast. Please share it with your running friends and drop me a line at the "Email Me" button on the blogspot page. YOU are why I do this and I enjoy your camaraderie more than I can really express.

I hope your training is going well. And as always,

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

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Listen to Episode 40 (click the player below)


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The music heard in the body of the podcast is entitled “Wreck of the Zephyr," by Drop Trio. Check it out at Magnatune Music.

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 photos above are of Cindy and I, and Cindy and Odie in the recent light snow we had--the last of 3 snows on successive Fridays.

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 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)

_________________________

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