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

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, "<a href="http://freemusicarchive.org/music/Barefoot_McCoy/Bye_Bye_Bluebird/Youll_Come_Too" rel="nofollow" target="_blank">You'll Come Too</a>" by <a href="http://www.barefootmccoy.com/" rel="nofollow" target="_blank">Barefoot McCoy </a>at <a href="http://freemusicarchive.org/" rel="nofollow" target="_blank">Free Music Archive</a>. It is used under a Creative Commons Liscense. You can also check out the

The 20MR Episode 109: Beginnings: Welcome Spring! Beginning a Running Program and Training Updates

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

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, "<a href="http://freemusicarchive.org/music/Barefoot_McCoy/Bye_Bye_Bluebird/Youll_Come_Too" rel="nofollow" target="_blank">You'll Come Too</a>" by <a href="http://www.barefootmccoy.com/" rel="nofollow" target="_blank">Barefoot McCoy </a>at <a href="http://freemusicarchive.org/" rel="nofollow" target="_blank">Free Music Archive</a>. It is used under a Creative Commons Liscense. You can also check out the <a href="https://www.youtube.com/watch?v=4fw9otp-kAk" rel="nofollow" target="_blank">Love Won't Let You Down</a>" 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

The 20MR Episode 108: Renewal-Let's Get Creative/YouTube Channel Launch

(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

(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, "<a href="http://freemusicarchive.org/music/Barefoot_McCoy/Bye_Bye_Bluebird/Youll_Come_Too" rel="nofollow" target="_blank">You'll Come Too</a>" by <a href="http://www.barefootmccoy.com/" rel="nofollow" target="_blank">Barefoot McCoy </a> at <a href="http://freemusicarchive.org/" rel="nofollow" target="_blank">Free Music Archive</a>. It is used under a Creative Commons Liscense. You can also check out the

The 20MR Episode 107: Transparency 

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.

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<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank"> Music Alley</a> and is used under a CC license.  The music video of the song can be found on <a href="http://www.youtube.com/watch?v=mQSPIVOFMlI" rel="nofollow" target="_blank">YouTube</a>. 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 <a href="https://www.jamendo.com/track/1296612/rainbows" rel="nofollow" target="_blank">Jamendo</a>. The article used in this episode is entitled "Where Runners Go Wrong" and was published by The Harvard Gazette and can be found <a href="http://news.harvard.edu/gazette/story/2016/02/where-runners-go-wrong/" rel="nofollow" target="_blank">here</a>.

The 20MR Episode 106: Project GB #4/Why We Podcast/Chi Affirmation

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.

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<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank"> Music Alley</a> and is used under a CC license.  The music video of the song can be found on <a href="http://www.youtube.com/watch?v=mQSPIVOFMlI" rel="nofollow" target="_blank">YouTube</a>. 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 <a href="https://www.jamendo.com/track/1220628/maybe-i-m-in-love" rel="nofollow" target="_blank">Jamendo</a>. Check out Skora Running Shoes, mentioned in this episode <a href="http://skorarunning.com/" rel="nofollow" target="_blank">here</a>.

The 20MR Episode 105: Project GB #3/Updates/Supplements

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.

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<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank"> Music Alley</a> and is used under a CC license.  The music video of the song can be found on <a href="http://www.youtube.com/watch?v=mQSPIVOFMlI" rel="nofollow" target="_blank">YouTube</a>. 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 <a href="https://www.jamendo.com/track/1223146/stay-with-me" rel="nofollow" target="_blank">Jamendo</a>.

The 20MR Episode 104: Project GB #2/Home/Listener Email

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.

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 <a href="" rel="nofollow" target="_blank">Coach Jeff</a>). 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 <a href="https://www.jamendo.com/track/333314/rituals-at-dusk" rel="nofollow" target="_blank">Jamendo</a>.

The 20MR Episode 103: Project GB #1

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.

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<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank"> Music Alley</a>. The music video of the song can be found on <a href="http://www.youtube.com/watch?v=mQSPIVOFMlI" rel="nofollow" target="_blank">YouTube</a>. The song in the body of the podcast is by Roger Subirana Mata and is entitled "Between Worlds" Check it out at <a href="http://www.jamendo.com/en/list/a110505/between-worlds" rel="nofollow" target="_blank">Jamendo</a>. The bumper music is by Endelouz and is entitled "Bad Connections." It can be found at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=62dfd4c81f5ae43b222a8262321a9fa0" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 102: Listener Correspondence/Importance of Recovery

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.

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 <a href="http://The20minuterunner.podbean.com" rel="nofollow" target="_blank">The20minuterunner.podbean.com</a> 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<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank"> Music Alley</a>. The music video of the song can be found on <a href="http://www.youtube.com/watch?v=mQSPIVOFMlI" rel="nofollow" target="_blank">YouTube</a>. 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 <a href="http://www.jamendo.com/en/track/963978/the-orchestral-point-of-no-return-roger-subirana" rel="nofollow" target="_blank">Jamendo</a> The phone ringing, being put on hold message, and put on hold music used in this episode are all provided by <a href="http://www.freesound.org/" rel="nofollow" target="_blank">Freesound.org</a>.

The 20MR Episode 101: New Podcast Home/Marathon Plans

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.

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 <a href="http://www.jamendo.com/en/track/168952/live-in-onara" rel="nofollow" target="_blank">Jamendo</a>.

The 20MR Episode 100: Favorite Episodes So Far

Join me as I run and race through the Piedmont region of North Carolina and beyond while practicing the Chi running method.  I share both my experiences and observations on this running life.

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.

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 <a href="http://www.jamendo.com/en/track/168948/thryst" rel="nofollow" target="_blank">Jamendo</a>. The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 99: Who am I? What happened? What's Next?

Jeff Smith

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.

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 <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 98: There and Back Again (with Jeff Smith)

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.

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 <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The song heard in the body of this episode is entitled "Write Your Name" by Edwin DerriCutt. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=c38c4d4270fbcc3f8a401337d9530250" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 97: 5 Hills and 4 Miles

After months away from the podcast, I am finally back. I know, I know. You are probably saying: "I've heard that before!" Seriously, I understand, but hopefully we are back on track now. Anyway, welcome to Episode 96. It's hard to believe that we are finally nearing the big "100"!! Woohoo!! Be sure and send me any pictures, well-wishes, or wav or mp3 fiiles to share in the celebratory 100th episode. Don't wait too long. Send them to 20minuterunner@gmail.com  Without going into great detail her, you will know as you listen to this episode what I mean by the title I have given it. Your well wishes (via FB/Twitter/DM) have been appreciated. Feel free to connect with me at any of those outlets if you like. I ALWAYS like hear from my listeners. Listen as well for "Roland's Gatorade Recipe." SEND ME YOUR SUGGESTIONS FOR A NAME. I will share the names submitted and the winner in a future podcast. We also share an article by Lily McCann. I talk about it in the podcast; here is the full article: Running to the Beat: Ten Cool Songs to Keep You on Your Toes Runners of the world take note: there are more running-friendly songs available to you than ‘Eye of the Tiger’ or ’Simply the Best’. Sick of listening to Queen’s Greatest Hits on repeat? Then read on to discover some new songs to consider adding to the iPod when you’re planning your next run. Want to know the best part? Each and every one has the words ‘run’ or ‘running’ in the lyrics. Cool, huh? On the Run - Pink Floyd Taken from the 1970s progressive rock band’s third album, Dark Side of the Moon, this instrumental piece of music starts gently, but builds up to a rhythmic crescendo that is supposed to represent the pressures of travel. Not great if you are seeking inspiration from positive, life-affirming lyrics that encourage you to keep on going; keep on running, but perfect for those seeking ‘white noise’ that will help their minds to focus. Run to You – Bryan Adams Upbeat right from the start, this is the perfect accompaniment to a pavement pounding session. This tune from the Canadian rock singer-songwriter has become a modern musical icon that has everyone’s toes tapping, let along feet running. Although it was released in 1984 – almost 30 years ago, it remains fresh, upbeat and a must-have on any runner’s iPod. Runaway – Bon Jovi Another 1980s great from US rock band, Bon Jovi, this is upbeat, rhythmic and full of interest, with rising crescendos and quieter sections, interesting lyrics and a great guitar solo mid-song. The song’s tempo suits a general running pace and anyone who doe not sing along as they run must have greater will-power than most. Run to Me – Bee Gees “Run to me, whenever you’re lonely; run to me if you need a shoulder…” This song is another gentle giant that does not provide a particularly strong beat to run to. However, the song’s key strength is in its powerful message of solidarity and support. Something many a lonely runner needs to hear when finding the training hard going. Plus, you really can’t beat those delicious Bee Gee harmonies… Run to the Hills – Iron Maiden Just as one might expect from one of the great heavy metal bands of the 1970s, this song hits you in the face from the off, telling the story of the conflict between European settlers in the New World and the Native American tribes. That’s one way to ensure people sit up and take notice of American history, and a great motivator to keep running – to the hills and on towards the finish line. Run – Snow Patrol Released in 2004, this chilled out song would suit the cooling down session at the end of a hard run. Its calm mood and melodic chords help the listener relax, while the crescendos thrill the soul and add to a runner’s feelings of post-run euphoria. ‘Run’ is an uplifting, song, the like of which is regularly used by practitioners of music therapy to help calm the nerves and unlock inhibitions that prevent people from achieving their goals. For example, people prone to quick anger bursts can be appeased with a relaxing tune. Smokers who find that they suffer unbearable symptoms of cold turkey after they buy Chantix or similar smoking cessation drugs can ease their discomfort with chilled-out music, and those with irrational fears or phobias can even sometimes be calmed and enticed out to face their fears with tracks like this. Music really can be that powerful. Run for Your Life – The Beatles No iPod music collection is complete without at least one Beatles track. The 1960s iconic British quartet’s bouncy vibe will not fail to cheer up even the most exhausted runner. This particular song has a dark side to it, due to the threatening tone adopted by a girl’s jealous and possessive lover – indeed, John Lennon is said to have regretted writing it afterwards. However, with its jaunty rhythm and running theme, it still qualifies for inclusion in this list. Born to Run – Bruce Springsteen Another 1970s classic – this song has a decent beat, great voice and plenty of interest to help keep motivation levels high out on the road. Title song of Springsteen’s third album and released in 1975, this song displays a wide range of influences. Ready to Run – The Dixie Chicks Now for something completely different… this county classic is all about girl power. Released in 1999, it tells of a girl ‘ready to run’ away from a wedding she is unsure of going through with and towards her new, fun-filled future. Slightly cynical attitude towards love aside, this song is inspirational for those looking to run towards their own fun filled, healthier future. Go get ‘em, girlfriend! Run, Rabbit, Run – Flanagan and Allen OK, so this is a slightly more light-hearted choice to round up the list. Made popular by British Second World War comedy and singing duo, Flanagan and Allen, the lyrics tell of a life-and-death chase between a gun-wielding farmer intent on rabbit pie for his dinner, and the hapless rabbit fleeing for his life. Maybe not quite so useful to runners looking for focus, but perhaps its upbeat tone will provide a laugh for times when the road is long, the hills steep and the finishing line a long way away. 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 music heard in the body of the podcast is entitled "Blues Ovale" by AjT. Check it out at Music Alley.

After months away from the podcast, I am finally back. I know, I know. You are probably saying: "I've heard that before!" Seriously, I understand, but hopefully we are back on track now. Anyway, welcome to Episode 96. It's hard to believe that we are finally nearing the big "100"!! Woohoo!! Be sure and send me any pictures, well-wishes, or wav or mp3 fiiles to share in the celebratory 100th episode. Don't wait too long. Send them to <a href="http://admin.podbean.com" rel="nofollow" target="_blank">20minuterunner@gmail.com </a> Without going into great detail her, you will know as you listen to this episode what I mean by the title I have given it. Your well wishes (via FB/Twitter/DM) have been appreciated. Feel free to connect with me at any of those outlets if you like. I ALWAYS like hear from my listeners. Listen as well for "Roland's Gatorade Recipe." SEND ME YOUR SUGGESTIONS FOR A NAME. I will share the names submitted and the winner in a future podcast. We also share an article by Lily McCann. I talk about it in the podcast; here is the full article: Running to the Beat: Ten Cool Songs to Keep You on Your Toes Runners of the world take note: there are more running-friendly songs available to you than ‘Eye of the Tiger’ or ’Simply the Best’. Sick of listening to Queen’s Greatest Hits on repeat? Then read on to discover some new songs to consider adding to the iPod when you’re planning your next run. Want to know the best part? Each and every one has the words ‘run’ or ‘running’ in the lyrics. Cool, huh? On the Run - Pink Floyd Taken from the 1970s progressive rock band’s third album, <a href="http://en.wikipedia.org/wiki/Dark_Side_of_the_Moon" rel="nofollow" target="_blank">Dark Side of the Moon</a>, this instrumental piece of music starts gently, but builds up to a rhythmic crescendo that is supposed to represent the pressures of travel. Not great if you are seeking inspiration from positive, life-affirming lyrics that encourage you to keep on going; keep on running, but perfect for those seeking ‘white noise’ that will help their minds to focus. Run to You – Bryan Adams Upbeat right from the start, this is the perfect accompaniment to a pavement pounding session. This tune from the Canadian rock singer-songwriter has become a modern musical icon that has everyone’s toes tapping, let along feet running. Although it was released in 1984 – almost 30 years ago, it remains fresh, upbeat and a must-have on any runner’s iPod. Runaway – Bon Jovi Another 1980s great from US rock band, Bon Jovi, this is upbeat, rhythmic and full of interest, with rising crescendos and quieter sections, interesting lyrics and a great guitar solo mid-song. The song’s tempo suits a general running pace and anyone who doe not sing along as they run must have greater will-power than most. Run to Me – Bee Gees “Run to me, whenever you’re lonely; run to me if you need a shoulder…” This song is another gentle giant that does not provide a particularly strong beat to run to. However, the song’s key strength is in its powerful message of solidarity and support. Something many a lonely runner needs to hear when finding the training hard going. Plus, you really can’t beat those delicious <a href="http://www.youtube.com/watch?v=k0TqodRbBCw&amp;feature=fvwrel" rel="nofollow" target="_blank">Bee Gee harmonies</a>… Run to the Hills – Iron Maiden Just as one might expect from one of the great heavy metal bands of the 1970s, this song hits you in the face from the off, telling the story of the conflict between European settlers in the New World and the Native American tribes. That’s one way to ensure people sit up and take notice of American history, and a great motivator to keep running – to the hills and on towards the finish line. Run – Snow Patrol Released in 2004, this chilled out song would suit the cooling down session at the end of a hard run. Its calm mood and melodic chords help the listener relax, while the crescendos thrill the soul and add to a runner’s feelings of post-run euphoria. ‘Run’ is an uplifting, song, the like of which is regularly used by practitioners of music therapy to help calm the nerves and unlock inhibitions that prevent people from achieving their goals. For example, people prone to quick anger bursts can be appeased with a relaxing tune. Smokers who find that they suffer unbearable symptoms of cold turkey after they <a href="http://www.licensedprescriptions.com/res-chan.asp" rel="nofollow" target="_blank">buy Chantix</a> or similar smoking cessation drugs can ease their discomfort with chilled-out music, and those with irrational fears or phobias can even sometimes be calmed and enticed out to face their fears with tracks like this. <a href="http://shrinktalk.net/?p=58" rel="nofollow" target="_blank">Music really can be that powerful.</a> Run for Your Life – The Beatles No iPod music collection is complete without at least one Beatles track. The 1960s iconic British quartet’s bouncy vibe will not fail to cheer up even the most exhausted runner. This particular song has a dark side to it, due to the threatening tone adopted by a girl’s jealous and possessive lover – indeed, John Lennon is said to have regretted writing it afterwards. However, with its jaunty rhythm and running theme, it still qualifies for inclusion in this list. Born to Run – Bruce Springsteen Another 1970s classic – this song has a decent beat, great voice and plenty of interest to help keep motivation levels high out on the road. Title song of Springsteen’s third album and released in 1975, this song displays a wide range of influences. Ready to Run – The Dixie Chicks Now for something completely different… this county classic is all about girl power. Released in 1999, it tells of a girl ‘ready to run’ away from a wedding she is unsure of going through with and towards her new, fun-filled future. Slightly cynical attitude towards love aside, this song is inspirational for those looking to run towards their own fun filled, healthier future. Go get ‘em, girlfriend! Run, Rabbit, Run – Flanagan and Allen OK, so this is a slightly more light-hearted choice to round up the list. Made popular by British Second World War comedy and singing duo, Flanagan and Allen, the lyrics tell of a life-and-death chase between a gun-wielding farmer intent on rabbit pie for his dinner, and the hapless rabbit fleeing for his life. Maybe not quite so useful to runners looking for focus, but perhaps its upbeat tone will provide a laugh for times when the road is long, the hills steep and the finishing line a long way away. 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 <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The music heard in the body of the podcast is entitled "Blues Ovale" by AjT. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=c3d42bda0c13c7d38256564352db3ba0" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 96: The C Word

Sammy and Beaver, 1999 This episode is about family...and loss. I had a discussion with my niece, Kylee, all about podcasting. We include the conversation in this, Episode 95. She is the daughter of my younger brother and very bright...and inquisitive, as you will hear. Also, I am sad to share that my oldest brother's dog of 14 years passed away about 9 days ago. He and the family are suffering the loss of a very close family member and friend. Yes, I did say family member. A recent study shows that losing a pet can be as traumatic as losing a loved one--the human kind. My heart goes out to them...and all who are suffering loss of any kind. We even dedicate a song to "Beaver." Running, however, is also a topic, of course. Listen in as we talk about upcoming race plans, all while clocking an 8:16 mile. No wonder I sound out of breath. So much for the conversational pace model. I generally run much slower, especially when I'm recording, but couldn't help myself on this recent run. It's good to be back with two episodes (94 AND 95) actually delivered on time. Thanks for listening and thanks for your patience. 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 "Angles of Hope" by Roger Subirana Mata. Check it out at Jamendo. The transition piece is entitled "Down!!" by Ashleyroad. Check it out at Music Alley.

Sammy and Beaver, 1999 This episode is about family...and loss. I had a discussion with my niece, Kylee, all about podcasting. We include the conversation in this, Episode 95. She is the daughter of my younger brother and very bright...and inquisitive, as you will hear. Also, I am sad to share that my oldest brother's dog of 14 years passed away about 9 days ago. He and the family are suffering the loss of a very close family member and friend. Yes, I did say family member. A recent study shows that losing a pet can be as traumatic as losing a loved one--the human kind. My heart goes out to them...and all who are suffering loss of any kind. We even dedicate a song to "Beaver." Running, however, is also a topic, of course. Listen in as we talk about upcoming race plans, all while clocking an 8:16 mile. No wonder I sound out of breath. So much for the conversational pace model. I generally run much slower, especially when I'm recording, but couldn't help myself on this recent run. It's good to be back with two episodes (94 AND 95) actually delivered on time. Thanks for listening and thanks for your patience. 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 <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The song heard in the body of this episode is entitled "Angles of Hope" by Roger Subirana Mata. Check it out at <a href="http://www.jamendo.com/en/track/917933/roger-subirana-land-of-silence-2012-angels-of-hope" rel="nofollow" target="_blank">Jamendo</a>. The transition piece is entitled "Down!!" by Ashleyroad. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=9ce6a3722c1fd228830e19df353c0b28" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 95: Remembering a Friend

 I cannot believe I am actually back on with the podcast! It has been too long. In this, Episode 94, we talk about what has been going on, what is happening now, and even what the plans are for the rest of the year relative to racing. I appreciate you tagging along. Bert recently set an awesome PR in the half. I talk some about it as well. He has really made some wonderful progress and is in it for the long haul. He has the running bug...bad--which is good, right? :) Anyway, I hope to be back in a couple of weeks with another episode. Please tell your friends about the show--and let me hear from you via email, Twitter, Facebook, and of course, Daily Mile. Keep running, 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 "Sounds of the Dawn" by Alexandre Falcao. Check it out at Music Alley. 

<a href="http://3.bp.blogspot.com/-5jk1H7Zdn_c/T4ob0Pe65vI/AAAAAAAAAjk/Y2-jwKx7leg/s1600/13-11-08_R17B.jpg" rel="nofollow" target="_blank"></a> I cannot believe I am actually back on with the podcast! It has been too long. In this, Episode 94, we talk about what has been going on, what is happening now, and even what the plans are for the rest of the year relative to racing. I appreciate you tagging along. Bert recently set an awesome PR in the half. I talk some about it as well. He has really made some wonderful progress and is in it for the long haul. He has the running bug...bad--which is good, right? :) Anyway, I hope to be back in a couple of weeks with another episode. Please tell your friends about the show--and let me hear from you via email, Twitter, Facebook, and of course, Daily Mile. Keep running, and as always, Thanks for sharing some of the road with me, The 20 Minute Runner <a href="http://the20minuterunner.podbean.com/mf/web/74a4zg/Episode_94_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The song heard in the body of this episode is "Sounds of the Dawn" by Alexandre Falcao. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=cabea5875a147877d6e5625063d25f2d" rel="nofollow" target="_blank">Music Alley</a>.<a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=dfde40a09b5413807071777f04450018" rel="nofollow" target="_blank"> </a>

The 20MR Episode 94: It's Like Starting All Over Again

Roland and Bert finishing the 2011 NC Half Marathon It's finally here! The NC Marathon/Half Marathon. Last year it was in March; this year they moved it to November, hoping for a bit cooler weather: it worked. With temps in the mid 30s, and clear skies, it was ideal. In this, Episode 93, join in as we run the half marathon. My good friend Bert and I ran well and ended in 1:56:11 (unofficial). We both felt good and were determined to run this one together. For some of it, I led a bit. For some of it, he led a bit. Regardless, we promised each other to run together. And we did. It really was enjoyable to run just to spend time with a friend and enjoy the crowd support--with no time goal in mind. However, we hoped to break 2 hours and we, of course, did. Listen in as we gather our stuff the night before and then record the day of the race itself. While not a PR, it was probably the most rewarding races I have run: all because I ran it with a friend and saw him get through his first race. We did it together. Thanks for joining us on the streets of High Point as we made our way along the 13.1 mile course. Thanks for sharing some of it with me, 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 first song heard in the body of this episode is "Fall into You" featuring Phil Bensen by Amanda Duncan. Check it out at Music Alley. The second song heard in the body of this episode is "Elycobacter" by Vince Carpentieri. Check it out at Music Alley.

Roland and Bert finishing the 2011 NC Half Marathon It's finally here! The NC Marathon/Half Marathon. Last year it was in March; this year they moved it to November, hoping for a bit cooler weather: it worked. With temps in the mid 30s, and clear skies, it was ideal. In this, Episode 93, join in as we run the half marathon. My good friend Bert and I ran well and ended in 1:56:11 (unofficial). We both felt good and were determined to run this one together. For some of it, I led a bit. For some of it, he led a bit. Regardless, we promised each other to run together. And we did. It really was enjoyable to run just to spend time with a friend and enjoy the crowd support--with no time goal in mind. However, we hoped to break 2 hours and we, of course, did. Listen in as we gather our stuff the night before and then record the day of the race itself. While not a PR, it was probably the most rewarding races I have run: all because I ran it with a friend and saw him get through his first race. We did it together. Thanks for joining us on the streets of High Point as we made our way along the 13.1 mile course. Thanks for sharing some of it with me, and as always, Thanks for sharing some of the road with me, The 20 Minute Runner <a href="http://the20minuterunner.podbean.com/mf/web/rui3dh/Episode_93_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The first song heard in the body of this episode is "Fall into You" featuring Phil Bensen by Amanda Duncan. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=dfde40a09b5413807071777f04450018" rel="nofollow" target="_blank">Music Alley</a>. The second song heard in the body of this episode is "Elycobacter" by Vince Carpentieri. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=46062cedf9d72534c1ef7c76ce631675" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 93: NC Marathon/half marathon coverage

 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.

<a href="http://4.bp.blogspot.com/-6VEOhCT5g5Y/TrXdZaZDcOI/AAAAAAAAAgM/z3rUL0J56ls/s1600/question+mark.jpg" rel="nofollow" target="_blank"></a> 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 <a href="http://the20minuterunner.podbean.com/mf/web/7gnh8k/Episode_92_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The song heard in the body of this episode is "Better Days" by Semi. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=261b442c7aa084525742099d8378150d" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 92: So You Want to do a Podcast?

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 <a href="http://the20minuterunner.podbean.com/mf/web/7jha2k/Episode_91_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> The opening and closing Music is entitled "Running" and is by The Jefferson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=f2c1671ac36a687f467deca7e8a71641" rel="nofollow" target="_blank">Music Alley</a>. The song heard in the body of this episode is "Running Wild Child" by Lance Larson. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=07f371846a5c2026e0918546b2932813" rel="nofollow" target="_blank">Music Alley</a>.

The 20MR Episode 91: Twitter Shout Out! New format

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.

<a href="http://the20minuterunner.podbean.com/mf/web/cenbr2/Episode_90_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> <a href="http://dailymile.org" rel="nofollow" target="_blank">dailymile.org</a> 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 <a href="http://the20minuterunner.podbean.com/mf/web/cenbr2/Episode_90_mp3_final.mp3" rel="nofollow" target="_blank">Download this episode (right click and save)</a> Links for this episode <a href="http://www.dailymile.com/" rel="nofollow" target="_blank">Daily Mile website</a> <a href="http://store.spibelt.com/category-s/2.htm?gclid=CIrb27Td3KsCFcWd7Qodr2cJQw" rel="nofollow" target="_blank"> Spibelt running gear</a> 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 <a href="http://www.jamendo.com/en/album/24858" rel="nofollow" target="_blank">Jamendo</a>. The song in the body of the show is "Write Your Name" by Edwin Derricutt. Check it out at <a href="http://www.musicalley.com/music/listeners/artistdetails.php?BandHash=c38c4d4270fbcc3f8a401337d9530250" rel="nofollow" target="_blank">Music Alley</a>. The background music at the end is entitled "Second Half" by John Williams. Check it out at <a href="https://magnatune.com/artists/albums/williams-long/" rel="nofollow" target="_blank">Magnatune</a>.

The 20MR Episode 90: Daily Mile Shout Out!

I&#39;m glad to see Roland is back with a new podcast.  I always enjoy listening to them when I run. He offers insightful advice about his running experience and I just like hearing what&#39;s going on in Roland&#39;s life.

He's Back!

If u want a great description of chi running go back the #60&#39;s podcasts. Those, coupled with the current periodic reminders about form, make this podcast invaluable to me.

I LOVE this podcast

The 20 Minute Runner

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