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

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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 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 14-Home again, Interview with my mom, Bar-B-Q 101

Episode 14 was recorded "down east" in North Carolina. On a trip home, we record while on the weekly long run.

While this episode is not as heavy as some recently, I know you will find it interesting. We begin by discussing the difference between Eastern style Bar-B-Q and Lexington style Bar-B-Q (yes, them's fightin' words!) While we explain the difference, I also made a couple of Bar-B-Q restaurant recommendations if you are in North Carolina and want to sample either--or both.

My mother and I also sit down under her carport and have a discussion about my early life and the impact running played as I adjusted to life living with her, my half-brother and my step-dad. My step-dad played a very important role in my life during my teen years.

We close things out by winding up the long run. It was a good one and I felt great. I hope your training is going well also. I appreciate you listening.

Send me an email with (or without) an audio file. Let me hear from you. Your participation is what makes this work and I enjoy hearing from you, the listener. Why not take a moment now and send me a question or comment, or information on your most recent race (including photos). I will post the photos and try to share your questions or comments on the show.

Hope your week is a good one. Be careful in the heat. 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 “Get Back Home to You," by Ana Popovic. 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 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

Holy Smoke: The Big Book of North Carolina Barbecue by John Shelton Reed, Dale Volberg Reed, and William McKinney

Wilber's Bar-B-Q (Eastern style, Goldsboro, NC)

Lexington Bar-B-Q (Lexington style, Lexington, NC)

Honey Stinger gels homepage

**Picture credit: I took the photo above in the front yard of my mother's house in Wallace several years ago. It is one of my favorites of us together...

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)

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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...

Episode 12-Updates, Losses: how can we cope?

We begin Episode 12 with a discussion about what I have been reading lately. A hint: "Old Hickory." We also give information about sending a race photo and/or report. While I will post the pictures on this site, the race report will be posted on our sister site. You can find information by following the link at the left.

Also, we share an email from Doug in Springfield, Missouri. Doug shares about the loss of his brother several years ago and the loss of running a few months ago. That leads into our main topic. I discuss two issues relative to loss: loss of the ability to run for a season and how to cope with the loss of a loved one.

I offer some general ideas of how to get along when you are laid up from running and finish up by sharing some ideas that have been helpful to me as I have dealt with death in my family. I close by sharing a poem I wrote about my father's situation just before he died. While the episode is heavy, I trust it is helpful, all the while going 2 hours with me on this long run, about 13.7 miles. Remember, while this is a running podcast, it is just as much a podcast about life that happens to take place while we are running.

The pictures above are of my father and me several years ago and a photo I took of the crabapple in my front yard of some cardinals in the Spring. The tree--named "Sam", after my father--was a gift from some good friends a few weeks after my dad's death.

While this episode may seem a bit heavy, I thank Doug for planting the idea in my mind. We will lighten up next time. Promise! Thanks 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)

_________________________

The music heard in the body of the podcast is entitled “Dying to Live," by Sacred Desire. Check it out at Mevio Music.

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 opening music is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com

The closing music is entitled "Stories from Emona III" by Maya Filipic, from the album "Between Two Worlds." Check it out at Jamendo.com

Episode 11-Peppers (a hot question), what does "The 20 Minute Runner" mean?

Episode 11 opens with a hot topic: Is your name Peter Piper? Have you have ever pickled peppers? If you have a good recipe, send it my way. While we begin with an update on my two types of peppers, tomatoes and apples, we soon hit the road the next morning for the bulk of the program.

We are in week 2 of the 4 week cycle, running a 1 hour, 45 minute long run. Beautiful weather and the strength gained from a large pecan--regardless of how you pronounce it--covered Cinnabon roll devoured the night before ensure a strong run...and finish!

I encourage you to send me any race update(s) you may have; include a photo and I'll make sure it's posted on this blog. I'll also do my best to play any audio clips you send as well. Send me an audio report of your most recent race (.wav or .mp3) and you might hear it on an upcoming podcast. Part of the fun of this podcast is including your input as much as possible. This is a two-way street. Let me hear from you via email, with (or without) photos, with (or without) an audio file.

I appreciate you going with me on this run. I really enjoyed putting the episode together. 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 “Riding the wings of victory," by Triple6fusioN. Check it out at Mevio Music.

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 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 guitar piece is by TwistedLemon and posted at The Free Sound Project.

Episode 10-Having the Heart of a Champion

Episode 10 is about the realization that you are a champion, regardless of whether you achieve what someone else may define as success or not. While you may not have the fastest time in a 5K or have completed a marathon, the fact that you are racing--or simply running at all--defines you as a champion.

We also discuss three areas of benefit the running life produces:

• Mental aspects
• Physical aspects
• Weight loss and management

I also share some recent emails, including one from David in the UK who is attempting a PR in the half-marathon this fall. I offer some insights to prevent injury and make sure that he is ready on race day. The link below (as promised) is the program I will be following--with some minor modification--as I prepare to run my first half this fall.

While those around you may have definitions for success, this episode is about defining our own success. You alone know what that is for you. It may be running a set number of miles per week, running a certain time for a race, or just getting out 3 days a week and running. My definition is the last one. And those 3 days a week, as well as a race now and then, are big successes for me, regardless of the time.

I have included the photos in this post to illustrate one of my personal successes: weight loss and management. David can identify, as you will hear. You can probably tell which picture is the "before" and which are the "after." While I will not print it here, I do share my numbers in this episode. If this issue is one you struggle with, I trust this episode of T20MR will encourage you to achieve your weight loss--and maintenance--goals.

Define your success and then work to achieve it! That is what makes a champion.

This is a full episode. Thanks 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 “Heart of a Champion," by Bob Pressner. Check it out at Mevio Music.

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 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 half-marathon training program referenced in this episode can be found here.

Check out Matt's podcast at Run Digger Run.