The 20MR Episode 56: If you can't stand the heat...

Welcome to the heat! We are in the midst of a real heat wave, even by central NC standards, with temps in the mid 90s for several days now. Thanks for joining me for Episode 56. We give a brief update on a nice Father's Day outing and a quick apple update. These are the biggest apples I could imagine growing and they are awesome! I love this time of year when things begin growing and producing fruit. It's so neat to know that the efforts of caring for plants always end up with a positive result.

David sends in a great marathon race report (Chester Marathon, UK) that we share. It is motivational and reminds me of why we run...and what's most important in life, plus the importance of family to help all of us through this "race of life."

The results of the last survey are tabulated; I share them in this episode. Why not take a moment and take the current survey? Look to the left (blogspot page only) and cast your vote. I will share the results in an upcoming show.

The bulk of this episode, however, is spent revisiting a familiar topic: HEAT. Yes, it's that time of year, at least in the US. Remember the basics (which we discuss with some detail in the podcast):

1. Hydration
2. Carb replacement
3. Electrolyte replacement
4. Running in the morning (or evening if necessary)
5. Slowing down
6. Going shorter
7. Wearing technical clothing

I hope your summer is off to a great start. If it is hot where you are, I believe this episode will offer some help. It's great to have you along for this run. 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 "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 song heard in the body of the podcast is entitled "Monsoon" by The Bombboras. Check it out at Music Alley.

Episode 13-Hot weather discussion, various updates

We are on the second run of the week as we begin Episode 13. We discuss the week's training so far and also give an update on a couple of races coming up soon. The YWCA 10K is right around the corner on August 22--a bit unusual since it is an evening race. We also talk about where to watch "The Spirit of the Marathon" for free (with limited commercial interruption). Go to Hulu and search for it. The documentary is about the 2008 Chicago Marathon and those who trained for it, both amateurs and well-known names from the history of our sport--at least over the last quarter century or so.

A large portion of this episode is dedicated to a discussion about the summer heat. August can get pretty hot in central North Carolina; the same may be true where you are. We go into some detail as we discuss:

1. Water issues


2. Electrolyte replacement


3. Use of sunscreen


4. Wearing a cap (wicking materials preferable)


5. Early morning running


6. An inexpensive way to deal with serious chaffing, at least it works for me (hint: you use it every day anyway--I hope)
   

After a strong push to the finish of the run, we close the episode with a couple of emails. One of them from Steven, reminding all of us to be true to ourselves and our faith. All in all, this episode is full of encouragement and helpful information that I trust will inspire and motivate you.

As we are now into the hot days of August, I have four of words of advice: Be Careful Out There! Glad you are 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 “Summer Revisited," by Chris English. 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 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 transition harmonica piece is by TexasMusicForge and posted at The Free Sound Project.

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Links mentioned in this episode

Robin Parrish's book, Offworld
Phedippidations podcast, hosted by Steve Runner
Run Digger Run podcast, hosted by Matt, celebrating 25 episodes
"Spirit of the Marathon" documentary, playing at Hulu.com

**Picture credit: I took the photo above while on vacation at Holden Beach, NC a couple of years ago. Pretty awesome Summer lightening...