The 20 Minute Runner

Good to have you along for this episode. We continue the training as we bring you along for this run. This episode reminds us of the beginning of Spring, and perhaps the beginning of a running program. I share my ideas about how to approach this; I am literally beginning again as we speak, being into the 5th full week of my running reboot. I suggest using the FACT method: Frequency, Action, Core and Time. I hope you find it helpful. Also, be sure and connect with me through a myriad of social media links found on this homepage: Facebook, Twitter, The Daily Mile, Email, YouTube Channel...you get the idea. And share the link with your running friends. I want to hear from them--and YOU! You can find the opening and closing theme music, "You'll Come Too" by Barefoot McCoy at Free Music Archive. It is used under a Creative Commons Liscense. You can also check out the

Wecome to this episode of The 20MR podcast. In case you get lost during the opening, we begin with some of the audio from the first installment of "The 20 Minute Runner Video Podcast Extra." That says a lot to say this: we have launched a YouTube channel. You can find the link on this page either on the sides (laptop/desktop) or near the bottom of the screen in the mobile view. I won't bore you with going over what The 20 Minute Runner YouTube Channel is about--you can listen during this episode or go there via the link mentioned above. However, I do have a favor (or two): --Subscribe to the audio podcast from this page (look for links) --Subscribe to the YouTube channel from YouTube (again, the link to the channel is on this page). It's always good to have you with me, regardless of how we connect. Can you take a minute and check out the FB, Twitter, The Daily Mile, etc. links and give me a shout out? Also, I am always welcoming new "friends" to the various social media outlets linked on this page. I would love to hear from you. We hope to have another audio podcast out in a couple of weeks, video podcast extras as we get to them; that is still a work in progress. Share the links with your running friends if you would. I would appreciate your help with promoting The 20 Minute Runner offerings for me. You can find the opening and closing theme music, "You'll Come Too" by Barefoot McCoy at Free Music Archive. It is used under a Creative Commons Liscense. You can also check out the Love Won't Let You Down" and is by Allie Farris. It too is used under a Creative Commons Liscense.   And as always, Thanks for sharing some of the road with me. Roland, aka, The 20 Minute Runner

(THIS MP3 IS CLEAN. SORRY FOR THE FIRST FEW DEFFECTIVE UPLOADS) We are beginning yet again--after almost a year. While it has not been a year since we ran, it has been a while. A few reasons, one of them the most legitimate: pain. Not just the pain of the body, but the pain of loss.   While I thought about waiting until I "had it all together" with the running, I decided to be as transparent as possible and bring you into the loop. Things will get better; I promise. But until they do, I wanted to include you in the climb back up the ladder of physical struggle. We are all in this "run" of life together.   You will also notice the new theme music (more about that in the podcast itself). Heck, we even have a new logo designed by Yours Truly. You can find the opening and closing theme music, "You'll Come Too" by Barefoot McCoy at Free Music Archive. It is used under a Creative Commons Liscense. You can also check out the

The pic for this blog entry/episode is of the crab apple tree in my front yard, the one I planted in memory of my father just about 11 years ago now. The run in this episode began just a few feet from it at the end of my driveway. Thank you for joining me yet again. We are still working on Project GB, though we are getting very close to 30 minutes of running without stopping. I am feeling good! During this episode, we talk about a lot of things, including updates on the training, why we podcast--the answer might be more interesting than you think--and catch up on emails and voice mails. Yes, I said voice mails! Check out the Speakpipe link on this page (either at the right, or bottom if using a mobile device). Send me a message! I especially want to know what being passionate about running means to you. You can also email me, look me up on FB, or even Twitter. But try a 90 second voicemail. I want to play it on the next episode. Let me hear from you. I love to hear from our listeners and you are the reason we do this. Please be in touch. Hope to have another episode out in a couple of weeks or so. Until then, I trust your running is going well! And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley and is used under a CC license.  The music video of the song can be found on YouTube. The song in the body of the podcast is by Kattie and is entitled "Rainbows" and is used under a CC license. Check it out at Jamendo. The article used in this episode is entitled "Where Runners Go Wrong" and was published by The Harvard Gazette and can be found here.

Good to have you back for another episode. We begin with an update on the weather--and yet another bout of illness. Will it ever end? We also give updates on what my supplements are. You may do the same or something different. Regardless, I believe in limited use and am not sure if they all benefit me or not. But at least my brain thinks so! Thanks for the emails and FB likes. Please keep them coming and share the show with all of your running friends. I really do appreciate it. We close with info. again on how to connect with me, also using the Speakpipe button. Please send me a voice message and I will share it in an upcoming episode. Take care and we will be back in a couple of weeks. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley and is used under a CC license.  The music video of the song can be found on YouTube. The song in the body of the podcast is by Zack Linton  and is entitled "Maybe I'm In Love" and is used under a CC license. Check it out at Jamendo. Check out Skora Running Shoes, mentioned in this episode here.

We are making progress. You join me today on the 8th run since we have started project "GB"  (Getting Back). It will take a few more short weeks before we get to where we can run the full 30 minutes without walking; we will get there. I begin this episode with a short clip from when I visited my mother several days ago in the nursing facility back home in Duplin County, NC. It was a good visit and you get to hear just a few minutes of the beginning. If there is someone in your life who needs a visit from you: do it asap! We never know when we will have that last opportunity. We close things out with listener correspondence. I always love hearing from my listeners! If you would, send me an email, contact me on FB, or use the Speakpipe button on the homepage (not available on the app or mobile: sorry! I would love to hear from you, regardless of how. We will be back in 2 weeks with another episode. Until then, share the 20 Minute Runner information with your running friends and contact me. I will share your correspondence on an upcoming episode. And as always, Thanks for sharing some of the road with me,The 20 Minute Runner _________________________ The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley and is used under a CC license.  The music video of the song can be found on YouTube. The song in the body of the podcast is by Mirva and is entitled "Stay With Me" and is used under a CC license. Check it out at Jamendo.

I cannot believe that we finally have another episode out! It has been too long. Anyway, this is the first episode of many that I almost did not do. Why? It is about Project GB (to almost steal a phrase from Coach Jeff). Whereas he has been working on Project PB, I am working on project "Getting Back." The road has been long, but I am now ready to get the show...and running for that matter...on the road. In this episode, I share a little about what has been happening with me and why I have been away. If you are just beginning running...or are getting back on the wagon, let me extend my hand to lift you up. You can sit beside me! We will be having project GB for several weeks, working our way to 30 minutes of non-stop running--to start. But I promise not to bore you; we will be covering lots of pertinent and interesting topics as we get down the road. Please stay tuned and subscribe to the podcast via iTunes or your favorite pod-catcher or feed reader. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The introductory and closing music of the podcast is by Roger Subirana Mata and is entitled "Rituals at Dusk." Check it out at Jamendo.

As always, it is so good to have you along for this episode. We share some content from my recent trip to visit my mom in Wallace, NC, including an endorsement from my niece. I have also received correspondence from some listeners, including an mp3 from Coach Jeff Smith. The heart of the show, however, is about the importance of rest and recovery. I share what I like to do (including using the Chi Running Method) to incorporate rest and recovery into my running routine. I know how hard it is for us to slow down--or stop completely--from running: even when it should be done. If you have trouble fitting rest or recovery into your running routine, you will want to hear this episode. Sorry that technical difficulties kept this from being recorded on the run, but sometimes technology just doesn't get it done! I will keep fresh batteries in the recorder from now on, promise. Finally, I want to hear from you (email is best) about why you would be a good candidate for an interview for the show. While I am still working out the technical difficulties, I believe I have just about figured out how to record Skype calls. If you want to be interviewed, send me an email to: [email protected]. I want to hear from YOU! Most of us are average runners with very interesting stories to tell. I want to hear yours. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley. The music video of the song can be found on YouTube. The song in the body of the podcast is by Roger Subirana Mata and is entitled "Between Worlds" Check it out at Jamendo. The bumper music is by Endelouz and is entitled "Bad Connections." It can be found at Music Alley.

It's good to have you along with me for this episode. In it, I share some information about the only page that will host all of the content beginning with episode 102. This episode (101) is the last one to be hosted on blogspot. Instead, all content, including show notes, podcasts episodes, etc., will be at The20minuterunner.podbean.com only. Be sure and go to the site--if you are visiting at the blogspot site--and bookmark it for all future 20MR episodes, updates, show notes and more. We also discuss the potential marathon training in some detail, though more information will be given in the weeks and months ahead. I apologize for the wind noise, but it was blustery--up to 35 mph! And snow on the ground made the run even more difficult, but we got through it. I am glad to have you along. Running is not a nice weather sport only, but must be pursued in ALL weather. Stay safe--and warm! And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley. The music video of the song can be found on YouTube. The song in the body of the podcast is by Roger Subirana Mata and is entitled "Orchestral Point of No Return" Check it out at Jamendo The phone ringing, being put on hold message, and put on hold music used in this episode are all provided by Freesound.org.

I can hardly believe it! Finally, the BIG 100! Welcome to the 100th episode of the podcast. While it has taken almost five years to get here, we have arrived. I worked really hard on the editing. Suffice it to say, editing this show took longer than the marathon--way longer. But, it has been a blast and so much fun. In this very special episode, I take you back to the beginning--and a few episodes later. We share thoughts and excerpts from the following episodes: 1, 2, 9, 22, 24, 45, 50, 64, 74 and 85. While I could have included so much more material, I had to narrow it down to 10. They do, however, give you a good feel for what the podcast is about. We are still growing and developing our own way of doing the show. So, sit back, or "pick up the pace" and settle in as we celebrate 100 episodes. Your response makes it worthwhile. It is a real joy to be here with you. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ For music featured in specific past episodes highlighted in this episode, please refer to the show notes for that episode. The information can be found there. The opening and closing music is entitled "Live in Onara" and is by Roger Subirana Mata from the album "Point of No Return." Check it out at Jamendo.