The 20 Minute Runner

Apr 01 2017 51 mins 612

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







The 20MR Episode 108: Renewal-Let's Get Creative/YouTube Channel Launch
Mar 17 2017 49 mins  
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





The 20MR Episode 106: Project GB #4/Why We Podcast/Chi Affirmation
Mar 29 2016 51 mins  
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 20MR Episode 104: Project GB #2/Home/Listener Email
Feb 20 2016 54 mins  
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.




The 20MR Episode 102: Listener Correspondence/Importance of Recovery
Mar 05 2014 62 mins  
As always, it is so good to have you along for this episode. We share some content from my recent trip to visit my mom in Wallace, NC, including an endorsement from my niece. I have also received correspondence from some listeners, including an mp3 from Coach Jeff Smith.The heart of the show, however, is about the importance of rest and recovery. I share what I like to do (including using the Chi Running Method) to incorporate rest and recovery into my running routine. I know how hard it is for us to slow down--or stop completely--from running: even when it should be done. If you have trouble fitting rest or recovery into your running routine, you will want to hear this episode. Sorry that technical difficulties kept this from being recorded on the run, but sometimes technology just doesn't get it done! I will keep fresh batteries in the recorder from now on, promise.Finally, I want to hear from you (email is best) about why you would be a good candidate for an interview for the show. While I am still working out the technical difficulties, I believe I have just about figured out how to record Skype calls. If you want to be interviewed, send me an email to: [email protected] I want to hear from YOU! Most of us are average runners with very interesting stories to tell. I want to hear yours.And as always, Thanks for sharing some of the road with me, The 20 Minute Runner_________________________The opening and closing music is by The Jefferson, and is entitled "Running." It can be found at Music Alley. The music video of the song can be found on YouTube.The song in the body of the podcast is by Roger Subirana Mata and is entitled "Between Worlds" Check it out at Jamendo.The bumper music is by Endelouz and is entitled "Bad Connections." It can be found at Music Alley.













The 20MR Episode 96: The C Word
Aug 28 2012 41 mins  
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 [email protected] 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.


The 20MR Episode 95: Remembering a Friend
Apr 30 2012 47 mins  
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.




The 20MR Episode 93: NC Marathon/half marathon coverage
Nov 21 2011 39 mins  
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.


The 20MR Episode 92: So You Want to do a Podcast?
Nov 06 2011 51 mins  
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.



The 20MR Episode 91: Twitter Shout Out! New format
Oct 23 2011 66 mins  
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.


The 20MR Episode 90: Daily Mile Shout Out!
Oct 09 2011 60 mins  
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.


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