ipadio: Ron'sUpdate 30/LostTrailRunner - 15th phonecast

Published LostTrailRunner Episode 63 - Carcast

Show Notes:

Laura and I have a conversation as we head out to Stone Mountain for a 10 mile run on Christmas Eve. We resume the conversation after the run as we drive back home.

My intro and outro music is from DigitalJuice, the intro is "FlyingAway" and the outro is "ChasingTheSun".  www.digitaljuice.com

The music provided is from Mevio's Music Alley. Check it out at "music.mevio.com"

"Christmas Time is Here"  by  Admiral Twin

This podcast was recorded using a G6 iPod Nano.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206-350-3517

Just Keep Moving!

ipadio: Ron'sUpdate 29/LostTrailRunner - 14th phonecast

ipadio: Ron'sUpdate 28/LostTrailRunner - 13th phonecast

ipadio: Ron'sUpdate 27/LostTrailRunner - 12th phonecast

ipadio: Ron'sUpdate 26/LostTrailRunner - 11th phonecast

ipadio: Ron'sUpdate 25/LostTrailRunner - 10th phonecast

ipadio: Ron'sUpdate 24/LostTrailRunner - 9th phonecast

ipadio: Ron'sUpdate 23/LostTrailRunner - 8th phonecast

ipadio: Ron'sUpdate 22/LostTrailRunner - 7th phonecast

ipadio: Ron'sUpdate 21/LostTrailRunner - 6th phonecast

ipadio: Ron'sUpdate 20/LostTrailRunner

ipadio: Ron'sUpdate 19/LostTrailRunner

Ron'sUpdate 18/LostTrailRunner

Laura and I had a chat after we finished up our 11 mile run at Stone Mountain.

My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel".

Digitaljuice.com

This podcast was recorded using a Gen 6 iPod Nano.

twitter: www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail: losttrailrunner

Comment Line: 206-350-3517

Just Keep Moving!

Today at Stone Mountain

ipadio: Ron'sUpdate/LostTrailRunner - 3rd phonecast

Ron'sUpdate 17/LostTrailRunner

My bike trainer

Download this gallery (ZIP, undefined K

Update of my previous week while I do a workout on my bike trainer.

 

I really like the SufferFest workout videos. Today I used the workout video "Revolver". Great inexpensive workout videos than you can download from:
http://www.thesufferfest.com/


My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel".

Digitaljuice.com

This podcast was recorded using the "Recorder Pro" app on my iPod Touch.

twitter:  www.twitter.com/losttrailrunner
e-mail ID: losttrailrunner@gmail.com
Skype voicemail:  losttrailrunner
Comment Line:  206-350-3517

  

Play

ipadio: Ron'sUpdate/LostTrailRunner - 2nd phonecast

LostTrailRunner Episode 61 - After the Long Run & B'day Run

Laura and I went to Chic-fil-a for lunch after our Long run and recorded our conversation.

Song: 'Aristocracy' by the Band 'The Studio Band Headliner' originally heard this song on the cycling workout video, 'Sufferfest, The Downward Spiral'.  the song can also be found on Mevio's Music Alley, check it out at 'music.mevio.com'.

My 69th birthday was on Halloween, we went to Lilburn Park and ran 6900 meters (4.29 mi) for my birthday.

My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "TheTempleGate".

Digitaljuice.com

This podcast was recorded using the "Recorder Pro" app on my iPod Touch as well as an iPod Nano Gen 6.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.350.3517

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

New Short Format Podcast

I have started a new short format podcast. My idea is to give more frequent and short updates of what is going on with my running, etc. The new podcast is titled "Ron'sUpdate/LostTrailRunner" and can be subscribe to at Feedburner .  If you prefer to listen to it online and not download it, you can also do that at Feedburner.

By the way I am already up to Episode 15 of the new podcast.

I am continuing my regular monthly longer format podcast titled "LostTrailRunner", you can also listen to or subscribe to this podcast at Feedburner .

There are podcast players in the right column of this blog where you can also listen to either podcast.

Just Keep Moving!

LostTrailRunner Episode 60 - Trail Conversation

Covered Bridge to Indian Island

Grist Mill

Carving on front of Mountain

Trail behind mini-golf

Recorded this podcast as I ran on the trail from the Nature Trail Parking lot to Indian Island and back at Stone Mountain Park in the State of Georgia.

My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "Mediterra".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.350.3517

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

New Podcast Comment Line

I originally had decided to discontinue my podcast comment line due to lack of use. I decided since it is a free line I might as well continue having a comment line. The number has changed once again the reason being, if the line isn't called at least once a month it automatically gets disconnected. Once it is disconnected you can get a new line, but the number is different each time. On that note, the new number is 206-350-3517. This number is located in Washington State, so the best way to call it is on a cell phone since long distance charges won't apply.

I hope that some day I will receive a call, but I am not holding my breath.

Just Keep Moving!

Time to Run

Next up on the race agenda is the WDW Half Marathon in January. I need to get back into my training plan, the last two weeks have been down weeks for me. I guess it is a mini-letdown after the Atlanta 13.1. I just haven't been inspired to go out and train, and the bad thing is the weather is great for running. I have run twice this week for a total of 9.5 miles. I need to think about my motto for this blog "Just Keep Moving" and get back with it this coming week.

Oh! and I forgot to mention I have an 8.5 mile trail race scheduled for next Saturday morning, so I guess it is next and Disney is next, next. 

Just Keep Moving!

Stone Mountain Bird Sanctuary Trail

I went to Stone Mountain on Tuesday and did a little walk/jog on the Bird Sanctuary Trail wearing my Vibram Five Fingers (KSO).  Here are some photographs that I took with my cell phone while on the trail.

Just Keep Moving!

LostTrailRunner Episode 59 - Atlanta 13.1

Episode 59 Show Notes:

Atlanta 13.1 Finishers Medal

This is my brief account of the Atlanta 13.1 held on Sunday, Oct. 3, 2010.

My intro and outro music is from DigitalJuice, the intro is "AllThesePlaces" and the outro is "Significance".

Digitaljuice.com

This podcast was recorded using an Apple iPod Nano Gen 6 with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.350.9486

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Photos of the New Section of the Trail at Lilburn Park

Entry to Park on Exercise Trail

Start of Right Fork of Trail

Another Photo of Right Fork Start

Elevated Trail

Farther down the Trail

Just Keep Moving!

New Feed for the Ron's Update Podcast

I had originally added the update into the regular podcast feed, but then realized that it would conflict with the original podcast in "channelrunner". I therefore started a new feed which means a new podcast. So, now there is the "LostTrailRunner" and "Ron'sUpdate/LostTrailRunner". The update podcast is a short 3 to 5 minute podcast of what is happening, whereas the "LostTrailRunner" is my full length ramblings. On the right side of the blog there are RSS buttons for both.

Just Keep Moving!

Photos I Snapped with my BlackBerry while Recording my Podcast

I walked on the trail while I was recording episode 58 of my podcast the other day, so I thought I would post some of the photos I took at the time.

Bridge on trail

Same bridge

Along the edge of the lake

A little up hill section

There is a cable across the trail for some reason

 Just Keep Moving!

LostTrailRunner Episode 58 - Bits and Pieces

This episode is just a little late, but I finally it got out.

I include a promo for the "Worldwide Festival of Races".

In this episode are various Bits and Pieces that I recorded during the month, mostly concerning my training for the Atlanta 13.1 with the ultimate goal of the Disney 1/2 next January at Disney World.
 
99% of all runs are in Brooks Running Shoes, mostly Adrenaline GTS 10 with some Adrenaline ASR and Green Silence thrown in for good measure.

My intro and outro music is from DigitalJuice, the intro is "WaywardWicklow" and the outro is "Significance".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder and an Apple iPod Nano Gen 6 with a Giant Squid podcasting microphone.




You can reach me to leave a comment at any of the following:

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.350.9486



You may also leave a comment on this blog.

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Worldwide Festival of Races

Remember to register for the Worldwide Festival of Races. I have registered for the 1/2 Marathon and will be running the Atlanta 13.1 in October.

There are various distances so pick the one you like and run.

Just Keep Moving!

LostTrailRunner Episode 57 - Excuses, Trail Recon, Etc.

On Harbins Park Mountain Bike Trail

Podcast Show Notes:

I start out the podcast sitting in my car at Mountain Park Park discussing the workout that I just completed and the slowness of my workouts. Then I go into a rant about excuses for some reason followed up by a little about my daughter's recent race plus Peachtree (the road race).

Music: "Keep on Running" by Jeff Hightower. The music is provided by Mevio's Music Alley. Check it out at "music.mevio.com".

Feedback - I want to thank 'BigBillRunner' for leaving feedback for my Podcast on iTunes, I really appreciate the feedback I get.

Carlos the Running Jackal sent me an audio clip, as you may know Carlos has many videos on Runcast.TV. Thanks for the feedback Carlos.

I do a little recon on the trails at Harbins Park. On Sept 25th there is going to be an XTERRA Trail race at Harbins Park, so I thought I would check out the venue. Good place to run.

My intro and outro music is from DigitalJuice, the intro is "StreetsOfBudapest" and the outro is "CountingDown".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.350.9486

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Episode 56 - Run with Laura Part 2

 Podcast Show Notes:

This podcast is the second part of a run I took at Stone Mountain Park with my Daughter Laura. 8 miles of just conversation.

My intro and outro music is from DigitalJuice, the intro is "FlyingAway" and the outro is "Significance".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

LostTrailRunner Episode 55 - Run with Laura Part 1

P

Podcast Show Notes:

This podcast is the first part of a run I took at Stone Mountain Park with my Daughter Laura. 8 miles of just conversation.

My intro and outro music is from DigitalJuice, the intro is "FlyingAway" and the outro is "Hardwired".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Episode 54 - Deep South 15K

Podcast Show Notes:

I start the podcast with an update and feedback from Carlos the Running Jackal. Carlos used my new Skype voicemail and it seemed to work well.

I then have my 1st workout corner. I go over Jeff Galloway's "Magic Mile" work out. Then I tell you how I do the workout.

Jeff Galloway: Galloway's 5K and 10K Running

Oxford: Meyer & Meyer Sport (UK) Ltd., 2007

           ISBN 978-1-84126-219-2

Music: "Fog in the Caribbean" by Gabo from the album "Somewhere between the Beach & the Sea"

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'"

My account of the XTERRA Deep South 15K Trail Race.

e-mail feedback from Tim (virtual4now) and Tim C. plus a  Skype message from Samantha.

My intro and outro music is from DigitalJuice, the intro is "ChasingTheSun" and the outro is "ComingDown".

Digitaljuice.com

This podcast was recorded using a Zoom H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Call in number:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

XTERRA Deep South 15K Trail Race

Having injured the big toe on my right foot, I was really doubtful that I would be able to compete on Saturday morning. I decided to go ahead and get my gear rounded up to be ready for the morning, just in case. I would wake up early and decide then if I would go to the race.

I asked Rhonda (my wife) if she wanted to ride down to Dauset Trails with me in the morning. She said she would, which was great because she seldom goes to races with me. That was really when I decided for sure to go to the race. My logic was we could go to Dauset Trails and I would run around a little to see how my foot felt and if it didn't hurt to bad I would go ahead and run the race. If it hurt to much then we would just have a day out together.

We arrived at Dauset Trails about 7:30 am and I picked up my race number and goody bag, then went for a short run on the nature trail. My toe seemed to be ok it was tender, but didn't really hurt. I decided to line up and start the race. I got in the back of the pack at the start of the race because I was going to start slow and see how things developed. I had my shoe laces tied really tight so my foot wouldn't slide forward in my shoe.

I Started the race slowly and found that I felt really good and my foot wasn't bothering me. After about a 1/2 mile we turned into the woods on the trail. I was very aware of each root, rock and stump on the trail, each was an enemy of my big toe. There were water stops at around 2, 4 and 7.4 miles.

I had decided to run to the 1st water stop then start doing a run 3/walk 1 pattern for the duration of the race. As I approached the 1st water stop I decided to take water and continue running to the 4 mile water stop before I started the 3/1 pattern. I was feeling really good. When I reached 4 miles I was still feeling good, but I decided to go to 3/1 so I would not burn out before the finish. That was a very good decision on my part. Between 4 miles and 8 miles I started passing people and very few of them came back on me during my walk sections.

This is the 3rd year that I have run this race and I really like the course, it has a little bit of everything - uphills, downhills, technical and very easy trail sections. According to my Garmin 305 there was 3250 feet of ascent and 3367 feet of descent, so there was a lot of up and down.

Everything was going great in the race until about the 8 mile mark. At that point I stubbed my toe again, it took my breath away. I didn't fall, but it brought tears to my eyes. I managed to keep running and slowly the pain lessened. I think it was just a matter of losing concentration near the end of the run. I was thinking about only having a little over a mile left and wasn't focusing on the trail like I had been previously.

Next at about 8.5 miles I started to get a cramp in my left shin. I have never had a cramp there before. I found as long as I kept running it wasn't as bad as when I walked. Fortunately the cramp was at the end of the race so I was able to just keep moving and finish the race.

As it turns out I ended up finishing 1st in my age group, so the sore toe and the cramps weren't such a big deal after all.
How soon we forget the pain and are ready to race again.

Rhonda too some great photos during the race, of which I have posted some.

Just Keep Moving!

LostTrailRunner Episode 53 - The Toe

Podcast Show Notes:

Went over to Mountain Park Park to give my injured toe a test run to see if I would be able to compete in the XTERRA Trail Race this weekend.

Did a R1/W1 workout for 2 miles to see how the toe felt.

While I was testing my toe I did my usual rambling on about various things. Hope you enjoy my very easy and slow workout.

I have listed below the links to blogs I mentioned during my rambling.

http://run4fun2.blogspot.com/

http://blog.262quest.com/

Music from DigitalJuice:  "The Path"

Feedback from Samantha and Mike, love getting feedback.

My intro and outro music is from DigitalJuice, the intro is "ChasingTheSun" and the outro is "ComingDown".

Digitaljuice.com

This podcast was recorded using an 8G iPod Nano  with a Giant Squid podcasting microphone.

Don't forget to leave me a voice mail (username 'losttrailrunner') on Skype.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Call in number:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Just Keep Moving!

Episode 52 - Tweetup Trail Run

Podcast Show Notes:

Met up on Memorial Day morning with Mark (@bamarunner) Samantha (@SamanthaUF) Javi (@aReyoUiN) and Tim (@virtual4now) for a tweetup trail run at Stone Mountain. Good run on the trail, hope you can hear some of it. It was a challenge to record five people running trails. I recorded a while during the run and then after the run as we were standing around talking. I hope you enjoy our tweetup.

Tim (@virtual4now) has a great blog post on his blog check to out at  http://blog.262quest.com

My intro and outro music is from DigitalJuice, the intro is "ChasingTheSun" and the outro is "ComingDown".

Digitaljuice.com

This podcast was recorded using a 32G iPod Touch with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Call in number:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Just Keep Moving!

LostTrailRunner Episode 51 in iTunes and zune.net

Podcast Show Notes:

Recording in my car on the way to Stone Mountain. My run starts over by the Stone Mountain Carillon.

e-mail feedback from Bruce who has started his own podcast. "Confessions of a Race Addict"

Music is "Antalya" by Robert A. Wolf.  "The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'"

Very short sound seeing tour of the Stone Mountain Carillon, 732 bells.

Added a Skype voice mail so I can receive feedback on Skype. Hope someone calls and tries it out.

My intro and outro music is from DigitalJuice, the intro is "Utopia" and the outro is "Significance".

Digitaljuice.com

This podcast was recorded using an H2 Handy Recorder with a Giant Squid podcasting microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Call in number:  206.426.0732

LostTrailRunner Podcast by Ron Keyes is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Just Keep Moving!

Podcast Number 50 is Available

Subscribe in iTunes

Subscribe at zune.net

Podcast Show Notes:

Part 1 - I'm in my car talking about this being my 50th podcast. Then a little bit of info on how I am using my Gymboss interval timer while headed to Stone Mountain for an easy trail run.

Part 2 - My ramblings while I run on the trail at Stone Mountain. My short Indian Island loop.

Music from Digitaljuice: "Chasing The Sun" (short version)

Part 3 - I talk for a while with Joe (@frothyfroth) my friend and running buddy after a workout at Lilburn Park & Trail.

My intro and outro music is from DigitalJuice, the intro is "TheTempleGate" and the outro is "Mediterra".

Digitaljuice.com

This podcast was recorded using a H2 Handy Recorder with a Giant Squid podcasting microphone and an Apple 32G iPod Touch with earbud microphone.

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Call in number:  206.426.0732

Working on Number 50

I am not sure about the significance of the 50th podcast, but I am working on number 50 now.

I did my interval workout yesterday at Lilburn Park then afterward I did some recording with my friend Joe (@frothyfroth).

Today is a rainy day, just perfect for staying inside and getting number 50 completed, but I have the urge to do a muddy trail run. That means I may be working on number 50 a little longer.

Just Keep Moving!


-- Post From My iPod Touch

Not so much of a Rest Day

I went out to Stone Mountain yesterday morning to do a little trail run. Being my rest day, I figured I could just do an easy run/walk. I had just received my new Gymboss interval timer and I wanted to try it out on my short run. Great little device. I had a good easy run on the trail over to Indian Island and back. I averaged between 13 and 14 minutes per mile, but remember this was a rest day. Got in 3.5 easy miles.

I had talked to Joe (@frothyfroth) earlier in the morning and he said he was planning on running about 1:30 p.m. I had told him that it was a rest day for me, but I may run a little with him. Well, to make a long story short, I met Joe at 1:30 p.m. and ended up running 6.5 miles with him. We did run slow, but I ended up with 10 miles on my rest day.

Just Keep Moving!

LostTrailRunner Podcast Episode 49 Just Published

 Subscribe to LostTrailRunner Podcast

Podcast Show Notes: 

Driving around in the heavy rain in Lilburn discussing various things. When I say heavy rain I mean heavy, you can hear the rain pounding on my windshield as I drive.

Then a little music from 'Uncle Seth', the song is "You don't need an iPod".  You can find it at mevio's music alley at www.musicalley.com.

Then I finally get my run in as the rain finally slacks off to a light drizzle.  Good run.

My intro and outro music is from DigitalJuice, the intro was "AllThesePlaces" and the outro was "GalaWater".

www.Digitaljuice.com

This podcast was recorded using an Apple 32G iPod Touch with the earbud microphone.

Just Keep Moving!

Tired and Sick?

I was feeling good and getting some good runs in and all of a sudden working nights caught up with me. I started feeling tired all of the time, then last week I got a stomach virus. At least it felt like a stomach virus. I didn't feel good for about 4 days, and then I was really tired. I ended up getting in just 1.3 miles that week.

I am feeling better now and I have decided that I would re-evaluate which training plan I want to do in preparation for Peachtree. I am leaning toward going back to the Galloway 10K plan just because it is easier to keep up with when it comes to scheduling workouts.

This next week I am just going to do easy running and make sure I am fully recovered before I get back to any serious training. That is if you can call any of my training "serious".

Just Keep Moving!

Podcast Episode 48 is Available

Show Notes:

Recorded while on the trail at Stone Mountain Park, GA.

Also recorded some video while on the Nature trail path at the Park, you can check out the video at  RuncastTV

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast was recorded using an Apple 32G iPod Touch with the earbud microphone.

Just Keep Moving!

Changed up my Training

After I finished the ING Half Marathon I changed my training plan to the Furman First Plan for the 10K. I didn't change for any reason, but variety. Just felt like doing something a little different.

The pattern of the Furman First is pretty much the same as the Galloway plan I was using. Three run workouts a week with x-training in between, but the intensity of the Furman plan is more intense.

Since I have started working from 6pm till 2:30am I may have to modify what I am doing.  For now on my off days I have been riding my bike trainer for 1/2 an hour and then walking 2 miles. I believe I will stick with the Furman First, but I may limit my workouts to an hour a day.  Seems like this work schedule I am on I run out of time really quickly.

We will see how it goes and adapt if needed.

Just Keep Moving!

Podcast Episode 47 is in iTunes and Zune.net

PODCAST SHOWNOTES:

I am at Lilburn Park sitting in my Mobile Podcasting Studio (my car) after my second Furman First workout. You may be able to hear the rain in the background. I discuss my switch from the Galloway 10K training plan to the Furman First 10K training plan.

Prior to that though, I correct a mistake from my last podcast by playing audio that Carlos sent me stripped from his video. Check his videos out on Runcast.TV

Song:  'My Radio' by Andrew Diamond.

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'.

My ING ATL 1/2 Marathon report. Good race, everything ended up as I had planned even thought I had a minor let down between miles 9 and 10. Finished 10 out of 39 in my age group.

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

LostTrailRunner Podcast Episode 46 is Posted

PODCAST SHOWNOTES:

  Running on the trail having a talk with you.

Voice feedback from Samantha and Carlos.

Song: 'Aristocracy' by the Band 'The Studio Band Headliner' originally heard this song on the cycling workout video, 'Sufferfest, The Downward Spiral'.  the song can also be found on Mevio's Music Alley, check it out at 'music.mevio.com'.

More of my run on the trail.

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The new call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

Good Training Week

This week has been a good training week. I managed to get in 34.1 miles, that is very good, haven't done that for a very long time. If I can keep it up and not break down maybe I will start to get faster in races. Certainly hope so, been slow for a long time now. The ING 1/2 Marathon is in about 2 weeks so we will see if my training has helped.

I would say that I have been slowing down for the last 6 years, of course I know age has something to do with it, but if I would have been training like I should have I wouldn't have slowed down as much. The 10K training plan I have been using seems to be helping me get some speed back.

On a funny note, I received the Atlanta Track Club "Wingfoot" magazine today and checked the results for the Peachtree City 10K that I ran in January.  Looks like the Track Club sorted the race results by participants last name instead of finish place. Takes the pressure off of having to run fast. So, I hope the winner of Peachtree this year has a last name that starts with "A" or he may not be credited with winning the race.

Just Keep Moving!

Running at Yellow River Park

Have been doing some running at Yellow River Park. Previously I had mountain biked there in the mid 1990's, but hadn't been back since. The park has really changed since that time. The county has built two separate facilities, one for the runners/walkers and one for the mountain bikers. I guess it is really three facilities because there is an area for the people that bring horses to the park also. Good place to do some trail running.

The park also has a paved one mile loop and this week I did my interval workout on it. Had my Garmin set for 1/4 mile intervals and just ran until it beeped recovered and did it again. Got in a little over eight miles with the warm up, 18 X 1/4 mile and then the cool down.

Has been nice to be able to add one more spot to my list of workout locations. I think I have found another location that I am going to check out this coming week and if it is a good spot to run I will give an update on it next week.

Just got sidelined for a couple of days due to some dental surgery that I had this afternoon. Not feeling so good right now.

Just Keep Moving!

LostTrailRunner Episode 45 is on iTunes and Zune.net

PODCAST SHOWNOTES:

Semi-long run on a cold and windy day. Forgot to charge the battery in my Garmin 305, so ended up using my Timex Ironman watch for the run.

SD card malfunction in my voice recorder, good luck on making sense out of what I am talking about. Finally get back on track somewhat.

Song: "Avoidance Maneuver" by  Aardvark

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'

"Run the Reagan" 10K race report.

Went to Yellow River Park to check out the trails.

Podcast Episode 44 is now in iTunes

Podcast 44 Shownotes:

Jackal sends me an audio message.

Record during the walk recovery on my "RR" run at the mountain.

Got selected for "BrooksID" program. 

Song: "Running to New Orleans" by Byther Smith.

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'"

More recording on my "RR" run.

My intro and outtro music is from DigitalJuice, the intro was "ComingDown" and the outtro was "Utopia".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The new call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

Just Published Podcast Episode 43 to iTunes

Podcast Show Notes:

Come with me while I do a Galloway RR run at Stone Mountain.

Talk some about a 10K I did in Peachtree City, GA on Jan. 16th.

Also talk about my plans to run some other 10K races in preparation for my up coming 1/2 marathon in March.

The song for the day is "Hammerhead" by Barbacoa, sounds like surf music to me.

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'"

I have a workout malfunction after the song, nothing major.

My intro and outtro music is from DigitalJuice, the intro was "ComingDown" and the outtro was "Again".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The new call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

Just Published Podcast Episode 42 to iTunes

PODCAST SHOWNOTES:

The first trail run of the new year. Sound seeing tour of the Cherokee trail at Stone Mountain Park. I take my Blackberry on the run and take some photos along the way. Cold, windy and slow run on the trail.

Go to  http://losttrailrunner.posterous.com  to view the photos.


Twitter:  http://twitter.com/Losttrailrunner

The intro music is "Chasing The Sun" from Stack Traxx 40 Alternative Stacks by Digital Juice.

The outtro music is "Coming Down" from Stack Traxx 40 Alternative Stacks by Digital Juice.

This Podcast was recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder and produced in GarageBand on an Apple MacBook.