The 20 Minute Runner

It's great to have you with me for Episode 92 of the program. Thanks for taking time to run with me. In this episode, we go on an 11-miler--in the cool rain. While it sounds like a bad day, it was a perfect one for running. My recent physical went well. The nurse was initially concerned about my low pulse rate (we talk about that in the show). Also, my doctor is a runner, triathlete and trail runner. He spent more time talking about running than how I was doing! Seriously, my numbers were very good and he said that I was "not wasting any beats." I am thankful. I hope you are doing well with your health and running as well. But the main part of this episode has to do with some general ideas about how to do a podcast. Maybe you are thinking about starting your own show. Get your pencil and paper and jot down some notes. As Tim from Canada recently told me, "I might do a podcast." My answer: "Go for it!" I hope my instructions are helpful. And as I said in the show, my words are not always the best, or the only way, but they are based on my experience and my love for running and podcasting. We hope to record at the half marathon with Bert for the next episode. Hope to talk to you then. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 "Better Days" by Semi. Check it out at Music Alley.

Figs from my back yard It's really great to have you along for this, Episode 91. During this nine-mile run, we talk about a recent trip to Virginia, and also hear from a couple of listener emails. One of the listeners is just getting into high school. It encourages me to know that some of our listeners are younger ones. We seem to cover the gamut...and I am honored to have you on board. We also share the names and "what they are doing" from Twitter. If you have not connected with me on Twitter, why not take a minute and do it now. To all of you who follow on Twitter--or other ways--thank you! It truly is encouraging. Finally, you will notice a change in the beginning and ending of the program. As much as I love Roger Subirana Mata's music, after so many openings and closings using his hypnotic piece, we fondly move on. I hope you like the more upbeat and contemporary music. Choosing a song called "Running" was a no-brainer. Drop me an email and let me know what you think. We may have a few more surprises as well in the days ahead. So, thanks for sticking with the show--and me--so long. It has been a great ride and I hope to continue running together for many more episodes to come. But most of all, as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 "Running Wild Child" by Lance Larson. Check it out at Music Alley.

Figs from my back yard It's really great to have you along for this, Episode 91. During this nine-mile run, we talk about a recent trip to Virginia, and also hear from a couple of listener emails. One of the listeners is just getting into high school. It encourages me to know that some of our listeners are younger ones. We seem to cover the gamut...and I am honored to have you on board. We also share the names and "what they are doing" from Twitter. If you have not connected with me on Twitter, why not take a minute and do it now. To all of you who follow on Twitter--or other ways--thank you! It truly is encouraging. Finally, you will notice a change in the beginning and ending of the program. As much as I love Roger Subirana Mata's music, after so many openings and closings using his hypnotic piece, we fondly move on. I hope you like the more upbeat and contemporary music. Choosing a song called "Running" was a no-brainer. Drop me an email and let me know what you think. We may have a few more surprises as well in the days ahead. So, thanks for sticking with the show--and me--so long. It has been a great ride and I hope to continue running together for many more episodes to come. But most of all, as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 "Running Wild Child" by Lance Larson. Check it out at Music Alley.

Figs from my back yard It's really great to have you along for this, Episode 91. During this nine-mile run, we talk about a recent trip to Virginia, and also hear from a couple of listener emails. One of the listeners is just getting into high school. It encourages me to know that some of our listeners are younger ones. We seem to cover the gamut...and I am honored to have you on board. We also share the names and "what they are doing" from Twitter. If you have not connected with me on Twitter, why not take a minute and do it now. To all of you who follow on Twitter--or other ways--thank you! It truly is encouraging. Finally, you will notice a change in the beginning and ending of the program. As much as I love Roger Subirana Mata's music, after so many openings and closings using his hypnotic piece, we fondly move on. I hope you like the more upbeat and contemporary music. Choosing a song called "Running" was a no-brainer. Drop me an email and let me know what you think. We may have a few more surprises as well in the days ahead. So, thanks for sticking with the show--and me--so long. It has been a great ride and I hope to continue running together for many more episodes to come. But most of all, as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 "Running Wild Child" by Lance Larson. Check it out at Music Alley.

Download this episode (right click and save) dailymile.org Welcome to Episode 90 of the podcast. It's hard to believe that we have reached the completion of another 10 episodes. Thank you for joining me on this journey. It has--and will continue to be--a blast. In this episode, we discuss several running related topics including: Spibelt, running the green way in High Point, mileage update and why I am staying away from one of the highways I have been running. (Hint: it has to do with my knee). But, the main point is to share some listener email and give a SHOUT OUT! to all of my friends on Daily Mile. DM is a great place to share your training information. Think of FB for runners. Thank you to all of my friends at the site. I hope that even more of you will connect. For the truth is that you are why we do this podcast. Your encouragement and interaction are great. Why not go to DM right now and look me up? Here how in the podcast itself. Well, that's enough for now. I hope to hear from you via email or DM. Keep up the running. Thank you for listening. I feel very honored. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ Links for this episode Daily Mile website Spibelt running gear 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 song in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

Download this episode (right click and save) dailymile.org Welcome to Episode 90 of the podcast. It's hard to believe that we have reached the completion of another 10 episodes. Thank you for joining me on this journey. It has--and will continue to be--a blast. In this episode, we discuss several running related topics including: Spibelt, running the green way in High Point, mileage update and why I am staying away from one of the highways I have been running. (Hint: it has to do with my knee). But, the main point is to share some listener email and give a SHOUT OUT! to all of my friends on Daily Mile. DM is a great place to share your training information. Think of FB for runners. Thank you to all of my friends at the site. I hope that even more of you will connect. For the truth is that you are why we do this podcast. Your encouragement and interaction are great. Why not go to DM right now and look me up? Here how in the podcast itself. Well, that's enough for now. I hope to hear from you via email or DM. Keep up the running. Thank you for listening. I feel very honored. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ Links for this episode Daily Mile website Spibelt running gear 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 song in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

Download this episode (right click and save) dailymile.org Welcome to Episode 90 of the podcast. It's hard to believe that we have reached the completion of another 10 episodes. Thank you for joining me on this journey. It has--and will continue to be--a blast. In this episode, we discuss several running related topics including: Spibelt, running the green way in High Point, mileage update and why I am staying away from one of the highways I have been running. (Hint: it has to do with my knee). But, the main point is to share some listener email and give a SHOUT OUT! to all of my friends on Daily Mile. DM is a great place to share your training information. Think of FB for runners. Thank you to all of my friends at the site. I hope that even more of you will connect. For the truth is that you are why we do this podcast. Your encouragement and interaction are great. Why not go to DM right now and look me up? Here how in the podcast itself. Well, that's enough for now. I hope to hear from you via email or DM. Keep up the running. Thank you for listening. I feel very honored. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ Links for this episode Daily Mile website Spibelt running gear 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 song in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

"Boo" Join me for Episode 89 as we take a run through the streets of Wallace. I share about "Boo", my late stepfather's cat. He was such a comfort to him. I believe that animals are a gift from God. We love them and they love us--unconditionally. Regardless of what kind of day we may be having, they are always there to comfort and encourage and just hang out... Remember that this is a podcast about life (and sometimes running) that happens to take place while running (at least most of the time). If you think that last statement was a bit all over, the same can be true for this episode. But, in addition to Boo, we talk about: Goals for the half Nov. 19 Chi refresher Mollies, mollies, everywhere! (aquarium update) Other things that popped in my head! Thanks for joining me for this 9 mile run. We are beginning to increase the distance of the long run now and want to get up to about 14 before the race taper. I trust your running is going well. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 song in the body of the show is "Antalya" by Robert A. Wolf. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

"Boo" Join me for Episode 89 as we take a run through the streets of Wallace. I share about "Boo", my late stepfather's cat. He was such a comfort to him. I believe that animals are a gift from God. We love them and they love us--unconditionally. Regardless of what kind of day we may be having, they are always there to comfort and encourage and just hang out... Remember that this is a podcast about life (and sometimes running) that happens to take place while running (at least most of the time). If you think that last statement was a bit all over, the same can be true for this episode. But, in addition to Boo, we talk about: Goals for the half Nov. 19 Chi refresher Mollies, mollies, everywhere! (aquarium update) Other things that popped in my head! Thanks for joining me for this 9 mile run. We are beginning to increase the distance of the long run now and want to get up to about 14 before the race taper. I trust your running is going well. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 song in the body of the show is "Antalya" by Robert A. Wolf. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

"Boo" Join me for Episode 89 as we take a run through the streets of Wallace. I share about "Boo", my late stepfather's cat. He was such a comfort to him. I believe that animals are a gift from God. We love them and they love us--unconditionally. Regardless of what kind of day we may be having, they are always there to comfort and encourage and just hang out... Remember that this is a podcast about life (and sometimes running) that happens to take place while running (at least most of the time). If you think that last statement was a bit all over, the same can be true for this episode. But, in addition to Boo, we talk about: Goals for the half Nov. 19 Chi refresher Mollies, mollies, everywhere! (aquarium update) Other things that popped in my head! Thanks for joining me for this 9 mile run. We are beginning to increase the distance of the long run now and want to get up to about 14 before the race taper. I trust your running is going well. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ 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 song in the body of the show is "Antalya" by Robert A. Wolf. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

The "Grand Strand" at Myrtle Beach, SC as seen from the Skywheel Welcome to Episode 88. Join me on a warm 6-miler as we deal with the heat and talk about things going on with life and my running buddy Bert. If you missed episode 87, go back and catch it as he and I took a run together. He has since been injured, but is improving. Patience is the key. Remember: too fast, too soon and/or too much never works. If you are new to running, give yourself plenty of time to get into it. Cindy and I had to leave the beach a day early because of the approaching Hurricane: Irene. Just as we were leaving, the waves were picking up and so was the wind. But while we were at Holden Beach, NC, we made a trip to Myrtle Beach, SC and rode theSky Wheel (a very large enclosed roller coaster). Awesome! The picture above was taken with my iPhone from the top. Sweet... Anyway, we are now safely back home and none the worse for the wear. I trust that things are well with your life...and your running. It is always so much fun to have you along. Why not drop me an email at 20minuterunner@gmail.com? I'd love to know that 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 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 song in the body of the show is "Pipeline (radio edit)" by The Shining Skulls. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

Roland and Bert in downtown High Point just before a run After some time away, it is really good to be back with you for this, Episode 87, of the podcast. Life has simply been so hectic of late, but I have been wanting to continue the show. Thanks for your patience...and continued encouragement relative to the podcast. This episode has several things going on, not the least of which is a segment recorded while Bert and I ran through downtown High Point. We discussed upcoming race plans--hint: my plans have changed a bit--and talk about how fulfilling it is to have someone to run with. I must admit that I am enjoying having someone to hit the pavement with from time to time. I trust that you have such a person in your life as well. Before the run, I give an update on how things have been going with the new job and other issues. We close things out with a couple of emails, including addressing a question about Chi Running. And Ian, please let me know how things go with you so we can share it with our listeners. Be sure and give me a review at iTunes and share the podcast with all of your running friends. I trust that your summer has been a good one. Fall--and fall races--are just around the corner. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ Links for this episode Leading Influence website Pray BC website The background music near the beginning is "String Groove" by a. b. e. (anthems of a bygone era). Check it out at Music Alley. 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 song in the body of the show is "Bad Connections" by Endelouz. Check it out at Music Alley. The background music at the end is entitled "Second Half" by John Williams. Check it out at Magnatune.

My lost class ring...found! Welcome to Episode 86. It is so good to be back after a few weeks away from the show. With the transition to the new position at work, things have simply been so hectic--and time consuming--that I have found it hard to put a show together. Not to worry: we are still running and planning on the fall marathon in November. But in this episode, it is really a pleasure to share another interview that coach Jeff Smith from way down in Australia was nice enough to have me on his show to do. Follow the link to the show here to hear the entire episode of "The Running Podcast." We also share an email from Randy Greenway and want to congratulate him on his first half marathon. Way to go Randy! And breaking 2.5 hours was awesome! Keep up the training and let me know if we can help in any way. Finally, we close things out with another short segment from Jeff's show on the etiquette of racing. It was so good, I wanted to share it with you in my show. Thanks again Jeff. And for my listeners: please check out his show at the link above. You will not be disappointed. Hope to see you in 2 weeks with another episode as we begin getting serious about training for the NC Marathon. Stay tuned...And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ 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.

Our Care Group--Bert is in the back on the extreme right Welcome to Episode 85 of the show. It's been a few weeks, but life is finally settling down. We recently preached for the last time at First Wesleyan Church. Click the link here if you are interested in viewing it. Go to "media" and click on the message for May 15, 2011. I spend some time in this show discussing the new position at Piedmont Crossing and also talk about the importance of relationships. Speaking of which, Bert and I run together for the first time--before the collapsed lung (we talk about it near the end of this show). He in in the picture above of our Care Group. He went further than I thought he could, but has to step back because of the recent lung problem. However, I hope to be running again with him soon. We will take the recorder for the run itself at that time. In the meantime, hang in there Bert. The weight will come off and you will soon be both in the gym and on the roads again. Call me when you're ready to run--or need a bit of advice about the training. Thanks to all of your for listening. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner _________________________ 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 song in the body of the show is "Harmonica Stomp" by David Miller. Check it out at Music Alley. The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.

The Country Squire I guess this, Episode 84, could be called "The Mother's Day Episode." We go home to Wallace--just 10 weeks after the death of Ronald, my step-father, and visit with my mom and family. We went to The CountrySquire restaurant for Mother's Day (actually Friday night, but that's okay). It was good to be with the family. The next morning finds us running in warm conditions. Listen in as we talk about registering for the NC Marathon coming up in November, taking my drug test for my new job, Skype update and an apology. If you don't know what that's about, listen in. I always want to make sure that this show remains a comfortable listen for ALL ages and reaffirm that to you today. Thank you for calling me on a promise of sorts, broken. I will be a bit more careful in the future. My goal is to uplift and never to offend--without reason anyway. We close with a nice email from Matt and my future plans about the marathon--and beyond. It's really good to have you along to listen. And as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ Show links The Country Squire The NC Marathon Piedmont Crossing Retirement Community 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 song in the body of the show is "Never Really Cried" by Simon Fagan. Check it out at Music Alley. The background music is entitled "Second Half" by John Williams. Check it out at Magnatune.