T20MR Episode 19-Fall begins: Warren Rives 5K Race Director Interview, new features at the blog

Episode 19 begins with an interview with Alana Holyfield, the director of the Warren Rives Heart Strides 5K held each September in High Point. I appreciate Alana taking some time to share what the race benefits and some of the details about how it all comes together. Now in its 23rd running, the race is going strong. We plan to run the race on the 19th. Alana also agreed to help promote T20MR podcast even as we help her to promote the race. A good working relationship. We discuss a first for me (at least in 30 years), a 30 mile week. We ended up covering almost 36 miles for the week, a record in my second age of running. While I thought the down week each month would not happen with the 1/2 marathon training schedule, in reality, the week coming will be short: about 15 miles. It will include, however, a tempo run and a race. After this light week, we will hit the ground hard leading up to the 1/2. I also reflect on the long run. It is absolutely critical for any successful training program, whether your long run is 6, 8, or 15 miles: Make it happen! Speedwork also has its place as well. But like everything else, you must work into it gradually and give yourself time to get there. Do not grow impatient. Mark is just getting into the habit of exercise. Hear my advice to him about how long he should give himself. The advice applies to all of us, including yours truly. Also, take a minute and explore a couple of new features on this blog page: the search bar and some issues I need your input on. Send me an email if you have thoughts about the issues I list. I will add to it as new things develop. (Go to the blogspot listing for these features; the link is on your right). We close by discussing briefly the role of animals in our lives and how we need to slow down as we drive! Odie and I lost a neighborhood friend because someone simply drove too fast. May we all do our part to make the roads safe for humans...and animals alike. This episode was a lot of fun putting together. I encourage your feedback and email. Let me hear from you! And, as always, Thanks for sharing some of the road with me, The 20 Minute Runner Download this episode (right click and save) _________________________ The music heard in the body of the podcast is entitled “The No Tantric Woman Woman Blues INSTRUMENTAL," by happyron. Check it out at Mevio Music. The opening and closing music heard in each podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.com The transitional piece is from the song, "SunSpark" by Dan-O. Check it out at Mevio Music. Stamey's Barbeque Photo copyright, Carol Bean, 2009, FreeLargePhotos.com