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 me...
Apr 01, 2017•54 min
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...
Mar 17, 2017•49 min
(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 ...
Mar 04, 2017•51 min
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-...
Mar 29, 2016•52 min
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 in...
Mar 12, 2016•46 min
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 vi...
Feb 20, 2016•54 min
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...
Feb 02, 2016•51 min
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...
Mar 05, 2014•1 hr 3 min
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 d...
Feb 15, 2014•40 min
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 ...
Feb 02, 2014•1 hr 7 min
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...
Jan 22, 2014•59 min
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...
Jan 04, 2014•43 min
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 ...
Sep 20, 2012•45 min
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, ...
Aug 28, 2012•42 min•Ep. 1
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...
Apr 30, 2012•48 min
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...
Apr 15, 2012•50 min
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 o...
Nov 21, 2011•39 min
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 g...
Nov 06, 2011•52 min
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,...
Oct 23, 2011•1 hr 6 min
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). ...
Oct 09, 2011•1 hr 1 min
