The 20 Minute Runner show

The 20 Minute Runner

Summary: Join me as I run and race through the Piedmont region of North Carolina. I will be sharing both my experiences and observations on this running life. Thanks for sharing some of the road with me.

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  • Artist: The 20 Minute Runner
  • Copyright: Copyright 2018 by Roland Cavanaugh. All rights reserved.

Podcasts:

 The 20MR Episode 102: Listener Correspondence/Importance of Recovery | File Type: audio/mpeg | Duration: 01:02:59

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: 20minuterunner@gmail.com. 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.

 The 20MR Episode 101: New Podcast Home/Marathon Plans | File Type: audio/mpeg | Duration: 40:07

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 atMusic 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.

 The 20MR Episode 101: New Podcast Home/Marathon Plans | File Type: audio/mpeg | Duration: 40:07

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 atMusic 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.

 The 20MR Episode 101: New Podcast Home/Marathon Plans | File Type: audio/mpeg | Duration: 40:07

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 JamendoThe phone ringing, being put on hold message, and put on hold music used in this episode are all provided by Freesound.org.

 The 20MR Episode 100: Favorite Episodes So Far | File Type: audio/mpeg | Duration: 01:06:45

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.

 The 20MR Episode 100: Favorite Episodes So Far | File Type: audio/mpeg | Duration: 1:06:45

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.

 The 20MR Episode 100: Favorite Episodes So Far | File Type: audio/mpeg | Duration: 1:06:45

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.

 The 20MR Episode 99: Who am I? What happened? What's Next? | File Type: audio/mpeg | Duration: 59:15

Welcome to Episode 99 of the podcast. I can't believe we are finally getting to the big 100! In  this show, I basically cover three things: who I am, what has been  happening since I was last actively podcasting and what my goals for running are for 2014. Contrary to the title of this episode, I am in my right mind...most of the time anyway.Also, I want to encourage you to send me any well-wishes either written or in audio format to include in the 100th show. Thank you so much for listening. I am truly humbled by all of the many listeners who continue to contact me. And as Coach Jeff and I determined: I have NOT been kidnapped by aliens!Hope to hear from you. This episode will catch you up. I hope you enjoy listening to it as much as I did putting it together. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner_______________The music featured in the body of the podcast is entitled "Thyrst" by Roger Subirana Meta. Check it out at Jamendo.The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 99: Who am I? What happened? What’s Next? | File Type: audio/mpeg | Duration: 59:15

Welcome to Episode 99 of the podcast. I can't believe we are finally getting to the big 100! In  this show, I basically cover three things: who I am, what has been  happening since I was last actively podcasting and what my goals for running are for 2014. Contrary to the title of this episode, I am in my right mind...most of the time anyway. Also, I want to encourage you to send me any well-wishes either written or in audio format to include in the 100th show. Thank you so much for listening. I am truly humbled by all of the many listeners who continue to contact me. And as Coach Jeff and I determined: I have NOT been kidnapped by aliens! Hope to hear from you. This episode will catch you up. I hope you enjoy listening to it as much as I did putting it together. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _______________ The music featured in the body of the podcast is entitled "Thyrst" by Roger Subirana Meta. Check it out at Jamendo. The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 99: Who am I? What happened? What’s Next? | File Type: audio/mpeg | Duration: 59:15

Welcome to Episode 99 of the podcast. I can't believe we are finally getting to the big 100! In  this show, I basically cover three things: who I am, what has been  happening since I was last actively podcasting and what my goals for running are for 2014. Contrary to the title of this episode, I am in my right mind...most of the time anyway. Also, I want to encourage you to send me any well-wishes either written or in audio format to include in the 100th show. Thank you so much for listening. I am truly humbled by all of the many listeners who continue to contact me. And as Coach Jeff and I determined: I have NOT been kidnapped by aliens! Hope to hear from you. This episode will catch you up. I hope you enjoy listening to it as much as I did putting it together. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _______________ The music featured in the body of the podcast is entitled "Thyrst" by Roger Subirana Meta. Check it out at Jamendo. The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 98: There and Back Again (with Jeff Smith) | File Type: audio/mpeg | Duration: 42:38

Thanks to Coach Jeff for his help with Episode 98. We are closing in on 100. It has been so frustrating with so many things happening this year. But, I know that life is like that for all of us. So, I know my troubles are not unlike yours. But, when we fall (literally or figuratively), we have one choice: get up again...or not. I choose to get up again and hopefully 2014 will be a great year for all of us. Thanks again to Coach Jeff. His friendship and good 'ole "kick in the pants" attitude are what I need. Hopefully, another episode is going to follow this one very soon. Great to have you aboard. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _______________ The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 98: There and Back Again (with Jeff Smith) | File Type: audio/mpeg | Duration: 42:38

Thanks to Coach Jeff for his help with Episode 98. We are closing in on 100. It has been so frustrating with so many things happening this year. But, I know that life is like that for all of us. So, I know my troubles are not unlike yours. But, when we fall (literally or figuratively), we have one choice: get up again...or not. I choose to get up again and hopefully 2014 will be a great year for all of us.Thanks again to Coach Jeff. His friendship and good 'ole "kick in the pants" attitude are what I need. Hopefully, another episode is going to follow this one very soon. Great to have you aboard. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner_______________The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 98: There and Back Again (with Jeff Smith) | File Type: audio/mpeg | Duration: 42:38

Thanks to Coach Jeff for his help with Episode 98. We are closing in on 100. It has been so frustrating with so many things happening this year. But, I know that life is like that for all of us. So, I know my troubles are not unlike yours. But, when we fall (literally or figuratively), we have one choice: get up again...or not. I choose to get up again and hopefully 2014 will be a great year for all of us. Thanks again to Coach Jeff. His friendship and good 'ole "kick in the pants" attitude are what I need. Hopefully, another episode is going to follow this one very soon. Great to have you aboard. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _______________ The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley.

 The 20MR Episode 97: 5 Hills and 4 Miles | File Type: audio/mpeg | Duration: 44:57

Thanks for stopping by for Episode 97. We are closing in on 100. Today, we begin as always with running the hills. After working on getting back into it for  a few weeks, we are now up to four miles and 5 hills, all within the first 1.25 miles. No wonder 2 miles felt harder than 4! I also give an update on my wife's health. Thank you for your kind words and prayers for her. While Cindy is not well, we are very hopeful. So, strap on your shoes, take your time, as we run some hills in the rain no less. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley. The song heard in the body of this episode is entitled "Write Your Name" by Edwin DerriCutt. Check it out at Music Alley.

 The 20MR Episode 97: 5 Hills and 4 Miles | File Type: audio/mpeg | Duration: 00:44:57

Thanks for stopping by for Episode 97. We are closing in on 100. Today, we begin as always with running the hills. After working on getting back into it for  a few weeks, we are now up to four miles and 5 hills, all within the first 1.25 miles. No wonder 2 miles felt harder than 4! I also give an update on my wife's health. Thank you for your kind words and prayers for her. While Cindy is not well, we are very hopeful. So, strap on your shoes, take your time, as we run some hills in the rain no less. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at Music Alley. The song heard in the body of this episode is entitled "Write Your Name" by Edwin DerriCutt. Check it out at Music Alley.

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