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The PodCast for runners.
Recent Episodes for Phedippidations
DATE: Sun, 26 Sep 2010
SIZE: 63.2 MB
Fdip245: Life Should be Long Enough

The Stanford University study titled “Reduced Disability and Mortality among aging runners” was published in the August 11th, 2008 issue of the journal Archives of Internal Medicine.  At the time that the study was conducted: the assumption was that vigorous exercise would cause older people more harm than good.  The expectation was that running would lead to an excess in orthopedic injuries and lead to earlier disability with runners over 50. But the researches found that regular exercise would extend high-quality, disability free life.  Frequent running would compress the period at the end of life when people couldn’t do things on their own.  This is an idea that has been given the name “compression of morbidity”.  In this episode of Phedippidations, I’ll talk about both the clinical details of this study AND the significance of it’s findings, leading to the obvious conclusion that Life is Short, but it Should be Long Enough!   Show Links: uley-Boteach/Afterlife-Debate-With-Christopher-Hitchens /product_id/8621 The song “One Monkey Don’t Stop the Show” by Brick Daniels

DATE: Sun, 19 Sep 2010
SIZE: 65.4 MB
Fdip244: History of the Running Shoe

The modern day running shoe is a perfect example of technology and science working to build upon the advances made through history to help human beings walk and run for longer distances and faster speeds in comfort and without injury.  Leonardo di ser Piero da Vinci, the Italian painter, sculptor, architect, musician, scientist, mathematician, engineer, inventor, anatomist, geologist, cartographer, botanist and writer, once wrote: that "the foot is a masterpiece of engineering and a work of art"  Those who conceive manufacture and sell modern day running shoes dare to improve on the use and design of the 200,000 year old evolved human foot.  They are doomed for failure, unable to compete with the efficiency of our born to run bodies.  But running shoe companies can benefit from five thousand years of experience from those who walked and ran before us, and incorporate the lessons of cordwainers, cobblers, and shoe makers throughout history as they seek to create a better running shoe. Show Links: Send me your SHOUTS OF ENCOURAGMENT for the runners of the 5th WWFoR: Email me or Call 206-339-6497

DATE: Sun, 12 Sep 2010
SIZE: 53.5 MB
Fdip243: Pregnantly Running

While the first part of this episode is dedicated to the precautions a pregnant mother should take with regards to athletic endeavors, there are many benefits to running while pregnant including the prevention of excessive weight gain.  Running while you’re pregnant can keep you mood off and help to prevent pregnancy induced hypertension. If you’re healthy, and you’re having a healthy pregnancy there is no reason not to run.  Listen to your body, and check with your doctor.  It’s probably best not to run an Ultra marathon, or compete in a major race where you might feel obligated to run hard.  Remember, you’re running for yourself and your unborn…and while running can be good for you and make you feel better: what’s most important is that you are healthy and well prepared on your child or children’s birthday as you go through one of the greatest athletic event that a woman will ever experience…the marathon of labor. Show Links: www.audiblepodcast .com/phedi SEND ME YOUR SHOUTS OF ENCOURAGMENT: OR DIAL: 206-339-6497

DATE: Sun, 29 Aug 2010
SIZE: 75.6 MB
Fdip242: Following Thoreau and the West Branch of the Penobscot

From Saturday April 14th through the 18th, 2010 my Dad, son, nephew and I traveled up the West Branch of the Penobscot River and across the northern end of Chesuncook Lake in the Northern Maine Wilderness.  Through our journey we gained a better appreciation of Henry David Thoreau’s adventure of 1853.  While logging in the Northern Woods of Maine continues, the river that we paddled on remains mostly unchanged.  You can imagine the sites and sounds that Thoreau experienced as he journeyed up this river.  We saw many moose, every day, stopping to feed and drink at the rivers edge.  We saw Eagles and Loons, ducks, geese, ospreys raven, fish, red squirrels and more that we could not identify…but it was the moose, lanky majestic in stature and serenity that captured our imaginations the most. They are, as Thoreau called them: “God's own horses, poor, timid creatures”; but they are a stark reminder that we are guests in their wilderness; and that they’d continue to roam these woods long after we’ve returned to our creature comforts. This annual trip is much more than just a canoe ride or camping experience: it is an opportunity to reconnect with nature and our family.  It’s also an opportunity to tell stories by the camp fire light. Here we listen to the stories that give the lives of our friends and family meaning. These are the moments that make those stories real…my son and nephew will always remember the story of my Dad’s Aunt Penn and her husband Alex, and now so will you: because it is in quiet places; without distractions: that we have deeper conversations and tell the stories that of the people we have known and loved. The wilderness is beautiful on so many different levels: as a place to reconnect to our planet and more importantly each other. If you’ve never visited the woods, lakes and rivers of the wilderness; you owe it to yourself to do so.  It’s not scary, it’s peaceful, it’s not boring, it’s insightful, it’s not dangerous although it can be extreme…but you’ll never learn to appreciate the universe we live in, and the people we care about until you can absent yourself from the modern world and follow in the footsteps of Henry David Thoreau.

DATE: Fri, 13 Aug 2010
SIZE: 65.0 MB
Fdip241: Dr. George Sheehan and Growing

I am a disciple of Dr. George Sheehan, I’m not ashamed to tell you that, I’ve read and re-read everything the man has written…and I’ve come to know him in a comfortable, familiar way.   A man of science and medicine; a man filled with great passion for this sport and a devoted Roman Catholic…Dr. Sheehan and I have a lot in common; but while I yearn to be a writer and use this podcast as a creative outlet: I will never come close to the writer that he was…I will never approach the level of philosophical understanding of life, the universe and everything that he understood so well.  Dr. Sheehan was a great thinker…I’m merely a doofus.   But Dr. Sheehan was also human, and prone to human error, selfishness and sin.  He understood his weaknesses…he understood his imperfections and he didn’t live his life in wonder and celebration of those sad, dark and lonely attributes: but he did seek to understand himself and to understand how and why to love others.   Today, I’m going to read one of the final chapters of his book “Running and Being: The Total Experience”.  I’m doing so in the hopes that you might buy his book and read carefully what he wrote.  Profound, enlightening and brutally honest: this is the Dr. Sheehan that I’ve never met, but who over the past 11 going on 12 years of my running life I’ve come to know very well.   Show Links:   You can purchase the book “Running and Being – The Total Experience” by Dr. George Sheehan, at   Or for $20 US (including shipping and handling) through   Send a check or money order payable to “The George Sheehan Foundation” to   George Sheehan Foundation  P.O. Box 1831  Red Bank, NJ 07704    (732) 758-1611   Free Audible Book download:   The song “Grow” was by April Start

DATE: Sun, 01 Aug 2010
SIZE: 58.9 MB
Fdip240: Caffeinated Running

As it is with most things in life, taken in moderation: Caffeine can be good for you and improve you’re your health and your performance on race day. But too much of a good thing can lead to disaster.  In living our lives to the top we have to learn to savor, with small sips, those things which bring us pleasure and improve our health. Show Links: ract ge=1 Free Audible Book download:  “The Java Jive” was by The Inksports (1940) “Coffee Man” was by Calvin Owens

DATE: Sun, 25 Jul 2010
SIZE: 57.9 MB
Fdip239: Cruising to the Music

This is my annual music show; recorded (as always) while I’m on vacation.  This time I’m on the Norwegian Cruise Ship Spirit traveling from Boston to Bermuda with my family as we celebrate the 50th Anniversary of my parents wedding!   In addition to listening to podcasts, I love to run to music!  It helps me keep my cadence in check and fills my head with positive images as I get my miles in.  The songs on this episode are all from previous Phedippidations shows; so I hope you enjoy them! Please support the artists by purchasing their music and following them on the various social media networks on the “tubes of the internets”. Show Links: Summertime by Brother Love at  Broken Heart by Black Lab at Sweat by Darren Geffre at Dare to Dream by Adam Ilami at If This Geek Ruled the World by Geoff Smith at Talking Bout my Dogs by Boo Boo Davis at Move Your Feet by Dogman Joe at Say Hey I love You by Michael Franti and Spearhead at Tickle Cove Pond by Great Big Sea at And Die Alone by Ingrid Michaelson at   Thank you John Wall for 5 great years of The M Show  

DATE: Sun, 11 Jul 2010
SIZE: 6.95 MB
a BIG Favor

Why Cook Well. We eat because we have to. Civilization is nothing more than a ten thousand year old human experiment to test the freakish theory that mankind could eat without being eaten.  Four million years earlier, our australopithecine ancestors crawled down from some God-forsaken trees to run with sweaty persistence after the meaty goodness left for scavenger animals.  This, they called a meal. The world we have inherited is only a savannah away from that prehistoric reality.  We have to eat to survive, but it’s what we eat and the quality of that food which gives our lives pleasure and meaning. The question our human experiment should answer is “Why should we cook well?” If survival is the purpose of culinary consumption then what benefit is served by eating food of higher quality, flavor and beauty?  Would not our human condition be sufficiently served through the daily ingestion of ground chicken speckled cheese spread sprayed from a can? We eat because we have to, we cook because we care.  Through trial and tribulation (and falling out of trees) modern man has come to understand that a meal is much more than a life sustaining substance.  A meal is a celebration of life: it is an expression of art and love and a way to communicate through preparation, presentation and sharing. We eat because we have to, we cook because we care, we share a meal because a meal is a  manifestation of our passion for life and each other.  To cook well is to take a food source of vegetable or meaty goodness and convert it into something of pleasing sensations of taste, smell, and texture.  It is an act of purest altruism, a performance of sincerity and joy. Why would a self diagnosed intelligent species take the time and energy to prepare food for the culinary delight of others?   Why bother with the triviality of recipes and technique when rawhide shoved into pile of burning coals would sufficiently make food more digestible and a better energy source? Because we know, instinctually, that life is short, though long enough.  We understand that our mortality is wondrous thing, allowing us the luxury of savoring the good things brought before us. The art of preparing food, and creating from it a meal goes beyond the act of cutting, slicing, baking, boiling or frying: it is the culmination of a ten thousand year in progress experiment where mankind is learning that he might not only eat without being eaten, but that he can cook and care, share and love and live our lives to the top. We eat because we want to, we cook because we love. Please vote for my essay and help me get published:  

DATE: Sun, 04 Jul 2010
SIZE: 64.9 MB
Fdip238: Five Years and Running PodCast Goodness

Podcasting is a media so perfectly suited for the running lifestyle.  Just as we schedule our runs in advance, we can schedule what we listen to ON those runs, in advance.   We can multi-task the time we spend out on the roads and by listening to a podcast, exercise our brains and feel a camaraderie with the podcast host or producer: especially hosts and producers who are fellow runners like the podcasters you just heard: real people with a shared passion for this sport we love so well. When I first started producing this goofy little podcast about running, five years ago, the idea of clipping on a microphone and apparently talking to yourself while out on a long run seemed like a ridiculous idea; but today there are over 70 running podcasts listed on the directory!  This idea of recording a podcast and listening to other podcasters completes a mode of communication and conversation not possible with traditional old media; such as radio (for example).   The other really cool thing about podcasting is that it allows for the artistic expression of thoughts, opinions, and observations of our lives.  You know me as a middle aged, middle of the pack, slightly asthmatic runner from New England who appreciates good wine, like Bordeaux, Malbec and Cab Franc, who enjoy’s a great baseball game with the Worcester Tornadoes or my beloved Boston Red Sox, and likes to rock out to amazing music, like that from Great Big Sea, Jim Fidler, Matthew Ebel or the amazing Paul Durham and Black Lab…these are all elements of my life that you’ve heard on this show: when I’m tasting or talking about wine and telling you about the grapes I’m trying to grow, when you hear me at the old ball park singing “Take Me Out to the Ball Game” or when I present for you some amazing creative commons pod-safe music on every episode of this show. I think that’s one of the things I most appreciate about running podcasts; that they’re NOT always just about running: they’re about the lives each of the podcasters are living: it’s better than so called reality TV because there’s no pretense involved: we are who we are, for better or worse: but we have this one thing in common: a love for running and for living our lives to the top. These podcasts we produce are a permanent record of these lives we are living; audio files that will be heard long after you and I have run our last road race, and shuffled off this mortal coil.  They are important because they document the way to live as the good animals we were meant to be; and it sets a good example to anyone who listens now, and in the far future: of how to live a life of meaningful joy. That’s why we produce these shows…because I’m telling you this fellow runner: something you already know deep in your heart but something that we have somehow GOT to get across to others, be it through personal examples or  a moving pictures expert group dash 1 audio layer 3 standard digital encoding formatted file downloaded to your iPod:  Life is short, but it should be long enough and to take to the roads and become a runner is one certain way to live that life to the top: which is exactly what is expected of us all. Show Links: stionsanswers  The song “The Real You” was by Black Lab at 

DATE: Sun, 27 Jun 2010
SIZE: 59.2 MB
Fdip237: The 33rd Milton 10K Road Race

I had come to the town of Milton Massachusetts to run a 10K road race that I had run three times before, with a 48:18 finish in 2002, a 52:30 finish in 2003 and a 53:40 finish in 2004.  Today I was hoping to finish in an hour and five minutes, although secretly a sub one hour would make me feel better. I’ve been injured, I’ve gained weight, and I’ve not felt as in shape as I have in the past: but today’s effort might serve to remind me that there was still hope within me to shed these pounds and run faster and more intelligently with a new strategy of training.   If the act of running is a celebration of life, it seemed only fitting that I’d be here in the town where I took my first human breath, and experienced a childhood of tradition and love, to celebrate my identity as a runner in training: where my walk breaks allowed my body to run faster, and this guy named Walker could feel more like a runner.   Show Links: Free Audible Book download: The song “Walk on the Moon” was by Great Big Sea

DATE: Wed, 16 Jun 2010
SIZE: 54.9 MB
Fdip236: Love of Running

Today’s episode is not about my love of this sport; it’s about how to help others to fall in love with this sport.  Running is an activity that fellow runners, like you and I, gather pleasure from.  We look forward to these feelings of pleasure every day when we lace up our shoes. To the non-runner, or someone who finds any physical activity abhorrent, this love of running is an alien emotion.  These sufferers on THE COUCH OF DOOM consider the act of running as equivalent to the act of smashing a brick into ones forehead: it neither seems like a good idea, nor would it bring pleasure to do so. So, how does one fall in love with running? Once you start paying more attention to your body in motion, you’ll begin to feel the urge to take that daily break out on the roads.  You’ll begin to feel an infatuation with eating and living healthier, to enhance and improve your daily performance.  You might even start subscribing to a few running related podcasts…especially as you start to realize that you could run faster than some goofy little podcaster from New England, who really isn’t all that and a bag of chips…and the next thing you know you’ll be eating those chips from within a peanut butter and jelly sandwich for the purpose of sodium replacement and protein muscular recovery. And maybe, just maybe your new found love for running will work both ways and you’ll find that running is in love with you.  Show Links: Free Audible Book download: “Say Hey (I Love You)” was by Michael Franti and Spearhead “A Glorious Dawn” was part of the project by John Boswell.

DATE: Sun, 30 May 2010
SIZE: 58.9 MB
Fdip235: Behind the Swoosh

The story behind the swoosh is much bigger than that of just Nike and its corporate policy of treating it’s workers as slaves: it’s a story that speaks to the working conditions of many of the products that you and I use every day, from iPhones to Droids, from large screen TV’s to these new tablet computers Steve Jobs keeps whining about.  What is the morally correct thing to do when we learn the truth about the working conditions for the people who make all this stuff we carry and use?  I can’t answer that for you, that’s something you have to figure out for yourself. I’m not here to talk philosophy with you; remember: I am just a doofus.  But I think that the very least any of us can do is to LEARN about what’s going on in places like Indonesia: just so we can answer the question, as athletes, regarding this aspect of the running shoes you and I wear every day. Think about it: right now you and I select our shoes based on fit, style, functionality, weight, price and reputation….what if we were to add to that list of aspects the adherence to social justice of the manufactures?  If, as runners, we focused on just one company: Nike, the leader in sportswear and running paraphernalia, and just learn more about how our shoes are made: that we might consider the treatment of workers in our formula for what we should be purchasing? No one is asking you to ban Nike products, this isn’t about you and I: this is all about learning…and I urge you to consider going to just as soon as you get back from your run today, and click on the upcoming events link: please, I’m asking this as a friend, and see when Jim Keady is going to be in your area next; in fact: I’ll go further: if you attend a College or University, why not contact Educating for Justice at and see about getting someone from that organization to come to your school to talk about these issues. This is important stuff, and I’m not telling you this to make myself feel better about myself as a runner: I’m telling you this because I think it will make us better athletes, plain and simple. This is not about me, and it’s not about you: it’s about the good people in countries like Indonesia who just want a little of the life that you and I enjoy.  I’ll spare you the angry rant about Nike or my firm belief that they are most certainly evil: but I hope you’ll listen to what Jim Keady is saying here, and I very much hope you’ll make an effort to go see him; I’m going to list some of the places where he’ll be speaking in the near future; he’s getting ready to head back over to Indonesia, so it’s important that we learn from what he finds there, and that we think for ourselves, using the information we can learn from his findings and those findings of other independent activists. More than anything, I hope that in listening to this small portion of Jim’s lecture: behind the swoosh, you will get at least a little: angry. Show Links: ries.html nt/uploads/2010/03/Behind_the_Swoosh.swf Free Audible Book download: “Justice Will Roll Down” was by Sandra McCracken;

DATE: Sun, 23 May 2010
SIZE: 56.6 MB
Fdip234: Indiana Jones and the Temple of Play

Greetings fellow canines; my name is Indiana Jones; I am NOT the fictional American Adventurer and Archeologist Dr. Henry Walton Jones Junior created by film maker George Lucas and portrayed by Harrison Ford and River Phoenix; I am the REAL Indiana Jones, a pure bred lemon beagle puppy born one year ago on March 28th, 2009. My full name, in fact, is Indiana Jones Walker…of the human family Walker; they being the creatures who serve me in every way and are the best-est family a dog could ever have. This is my house, I live here with Mathew, John, my Mom and my Dad: Steve.  Dad is a runner; but he’s not as good a runner as I am. I love to run, especially after bunny rabbits…and we have at least two living in our yard.  I can smell them every day.  Dad doesn’t let me run after them, sometimes he let’s me run through the yard sniffing for their trail.  He doesn’t seem to be able to smell them the way I can. I can smell really well.  My nose has 200 million scent receptors compared to Dad’s nose, which has only 5 million.  My olfactory bulbs are four times as big as his so I can smell things from, far, far away.  Dad’s nose would have to be the size of a refrigerator in order to be as sensitive as my nose! I can smell that bunny rabbit, and I want to run after him, but Dad won’t let me because he’s afraid I’ll get lost or get hit by one of those big “move-me” machines. But, I just want to play!  Doesn’t everyone love to play? Show Links: The song “Mr. Jones” was by The Counting Crows

DATE: Sun, 16 May 2010
SIZE: 54.3 MB
Fdip233: Can Marathon’s Kill You?

In this episode I review the abstract of a study released last March by Dr. Depina Kardara and his team at the Athens Medical School,Hippokration&n bsp;Hospital titled “Marathon Runners Have Increased Aortic Stiffness”. It is important to note that my skepticism with this study is related to the implied suggestion that training for and running a marathon is considered extreme exercise.  Maybe it is, or maybe after having run 21 of them…the last not much more than a controlled crawl, I see the marathon as an endurance event that homo sapiens have evolved to run as a means of hunting and gathering; chasing down our prey with persistence.  As we listen to the results of this research, we need to understand the severity of the impact, and consider other factors which might invalidate the results; remember: 25,000 runners just finished the Boston Marathon a few weeks ago, not to mention the hundreds of thousands who will run such a distance this year; and yet the sample size for the test group in this study was only 49.  This isn’t to say that those 49 aren’t representative of the entire human population of marathon runners; nor does it necessarily trivialize the results of this study; but it does put this study into perspective against the media interpretation that marathon’s can kill you. Show Links: =aIOu08KfQ3LQ entid=100255768 r~y2010m3d15-Marathons-may-be-hazardous-to-your-health Abstracts/A80.E751.pdf The song “Think For Yourself” was by George Hrab at

DATE: Sun, 02 May 2010
SIZE: 65.1 MB
Fdip232: The 114th Boston Marathon

I had come to Hopkinton Massachusetts to run the 114th Boston Marathon, and found myself in the early miles facing the eventual breakdown of my body.  From the joyful celebration of a New England town, I ran myself into the unchartered land of exhaustion and pain…and through modern technology I broadcasted my suffering live through my blog and social networking sites.  I wasn’t doing that to show off or incite pity, I did it because I wanted to share my experience with you in hopes that you might want to run this race one day, and perform better than I did. I know this course very well, it’s an old friend that I’ve visited throughout my youth and into my middle age.  I have experienced great things on this course, witnessed legendary athletes run with artistic form, felt intense ecstasy and crushing agony and run this race even when I had nothing left within me to get me to that finish line: but somehow, I always have. For all my efforts in trying to distract myself to finish this race, for trying to go, in my mind, to my happy place…I had forgotten to consider this truth:  that This WAS my happy place…this race that is more than just a race, this marathon that is known by all simply by the name of the city within which it finishes: This is my race: Boston. This is my town: Boston. This is my home: Boston Beantown, the hub of the universe, the cradle of liberty, the Athens of America…we love that dirty water, we love our beloved Red Sox, we love our Samuel Adams beer, our Faneuil Hall, and our Patriots, Pilgrims, and minutemen…and we love our Marathon with 114 years of history dating back to the emergence of distance running in the world of athletics. Thank you for listening to this episode of Phedippidations, thank you for running with me as I took you with me on my way to Boston, thank you for your kind words and support and for following my progress on race day; at Intervals, on Twitter and Facebook but most of all: thank you for your friendship. You see, THIS is my happy place, running with fellow runners…and as the sky darkens upon the finishing line in the shadows of tall buildings and skyscrapers on and around Boylston Street, I can’t see the sun anymore…I can’t feel the ground anymore…but I don’t mind…you’re by my side…and I feel fine. Show Links: “The Curra Road” was by Fergus “See the Sun” was by  Black Lab

DATE: Thu, 15 Apr 2010
SIZE: 52.5 MB
Fdip231: The Qualifying Standards of Boston

The Czech Locomotive, Emil Zatopek, 3 time gold medalist in the 1952 Summer Olympics in Helsinki once said “If you want to run, run a mile. If you want to experience a different life, run a marathon.”The qualifying times of the Boston Marathon call us to experience a different life.  It is not so important that we can meet the standards and run a BQ; it’s the whole idea that there is this threshold for excellence out there: a target by which we can measure our own performance. I stand by the belief that anyone who runs and finishes a marathon, no matter what their time, has demonstrated an ability that marks them as athletically gifted within the human race.  This is not to denigrate the importance or accomplishment of running or walking shorter distances such as a 5 or 10K road race; but in a world where only point one of one percent of our species has ever run an organized and official marathon road race to completion: the accomplishment deserves acknowledgement and admiration. But if you’ve qualified to run the Boston Marathon, you are a step above we mere mortals.  You have proven that you are worthy of standing at a starting line in a town called Hopkinton to run with runners of similar abilities towards a finish line in downtown Boston marking your name for all time in the official races record book as one who set a BQ, a Boston Qualifying time: and that is an honor you must cherish for all your life. Show Links: hon.asp  “Boston and St. John’s” by Great Big Sea

DATE: Sun, 11 Apr 2010
SIZE: 60.6 MB
Fdip230: Boston and the 2010 State of the Course

In this episode of The Goofy Little Podcast, I run the first 18 miles of the Boston Marathon course and I’ll let you know if there’s anything new to look for on the road before you arrive to run this thing. If you’ve traveled from afar, you might want to find other things to do with your time in Boston besides driving out to the suburbs to check out the course.  That’s where this episode comes in, as I’ll do my best to describe what I’m seeing: and what you’ll see as you run the Boston Marathon. I’ll also give you some recommendations for things to do while you’re in Beantown, and finish with some history about the spot where we begin our run towards Boston: the starting line of the 114th Boston Marathon. Show Links: Call (617) 368-5080 for more information about the Samuel Adams Boston Brewery tour:  The song “Charlie on the M.T.A.” was performed by The Barleycorn from Ireland off their album “A Song for Ireland” released in 1995 by digitalpressure/The Dolphin Group.

DATE: Sun, 04 Apr 2010
SIZE: 59.6 MB
Fdip229: Running Legend Tarzan Brown

Tarzan Brown was an amazing athlete who lived a hard, impoverished life but faced the world with dignity and strength.  There are so many legendary and half-true mysteries about the man and his career as a runner that his many accomplishments might seem less interesting: but above all know this: that Tarzan Brown was a free spirit, a man who loved to run and his very life honored his brave tribal ancestors; the Narragansett people, one of the leading tribes of New England with a culture that has existed for thirty thousand years. His Algonquian name was Attuck-Quock-Wussete which means “Deerfoot”; he is a legend in our sport and one of the many reasons why the Boston Marathon is the greatest of all Marathons. Show Links: “Indian On The Mountain” by Red-Hawk

DATE: Fri, 26 Mar 2010
SIZE: 6.79 MB
Phedippidations Relaunch Promo

April 4th, 2010.

DATE: Sun, 14 Mar 2010
SIZE: 67.1 MB
Fdip228: Dispatches from the Road

I like eggs. Show Links: “Final Broadcast” by the Statistics

DATE: Sun, 28 Feb 2010
SIZE: 68.5 MB
Fdip227: Barefoot Patterns and Forces

Professor Daniel Leiberman’s (and his team) paper “Foot strike patterns and collision forces in habitually barefoot versus shod runners” looks into how and why human beings can and did run comfortably without modern running shoes.  In it, he proves that experienced, habitual barefoot runners tend to avoid landing on our heels and land with a forefoot or midfoot strike.    Most of their research looks into the mechanics of different kinds of foot strikes.  He shows that most forefoot and some midfoot strikes, when running barefoot, do not cause sudden, momentary and major force impacts which occur when you land on your heel barefoot.   In a previous episode of Phedippidations, I talked about how Professors Lieberman and Dennis Bramble have shown us that homo sapiens have evolved, and thus are born to run…and with this study “Foot strike patterns and collision forces in habitually barefoot versus shod runners” Professor Lieberman and his team have shown us that we should seriously reconsider the way that we run, with or without minimal running shoes.  It turns out that we’ve had the proper biomechanics and shock absorbers with us all along…we’re not only born to run; but we’re born to run well!   At the end of this episode I talk about why I didn’t produce an episode last week, what I’ve been up to lately, some “sad” news about Stephen Walker and changes in this show that are long over due.   Show Links:  “Move Your Feet” by the Dogman Joe

DATE: Fri, 12 Feb 2010
SIZE: 56.5 MB
Fdip226: GI Distance Running Problems

When you run, you’re body is under stress, and that causes your body to increase the levels of certain chemicals to kinda even things out.  These chemicals, in turn, may lead to an increase in gastrointestinal problems in distance running.   Our bodies are incredible machines, but while evolution has done a wonderful job of allow up to go forth and multiply; there are some sniggly little issues which come up from time to time to prevent us from going forth at our full potential.    Gastrointestinal Problems in Distance Running are a lot more common than you might otherwise believe, and there’s a thirty to eighty-three percent chance that you are currently, or will one day suffer some kind of an issue with your digestive system that will slow you down or keep you off the road.   Show Links: “Die Alone” was by Ingrid Michaelson:

DATE: Fri, 05 Feb 2010
SIZE: 63.5 MB
Fdip225: The Key Note I’ll Never Get to Give

I’m never going to be asked to give a speech in front of a crowd of fellow runners.  It’s not going to happen; and by saying that I’m not implying that the absent request is a travesty; there’s a good reason why I’ll never be asked: because while you and I are friends and there are at least ten of you listening right now: generally speaking I am not what you call: popular.   I’m not very well known, and never expect to be burdened with fame…not enough at least to be asked to speak to a crowd of runners at the 2010 John Hancock Sports and Fitness Expo - Runners Seminar.   To be honest, that’s probably a good thing.  I think you know that I tend to be a bit of a rogue; you never know when I’m going to go off on a goofy comedy riff or a screaming anger-thon…quite honestly, when I clip on this microphone I’m not even sure what’s going to happen…so, it’s probably in John Hancock’s best interest to suppress my speech at this and every Boston Marathon expo.   As I was thinking about this, while out on a long run (where my best thoughts are formed) I asked myself what I would do if I got the call to speak?  What if the event organizers called me up tomorrow and asked me to present the key note address at the Boston Marathon Health and Fitness Expo; one of the largest gatherings of runners in the world?   Well, obviously the first thing I’d do is panic, then resolve to respectfully refuse: but opportunity is not a lengthy visitor, so as adverse as I am to speaking in public or standing in the spotlight of attention: I know that I’d have to somehow suck it up; and take to that podium and speak.   I wouldn’t enjoy the experience; I would dread the days and hours prior to my presentation: but despite all that I know that I’d accept the invitation, because like it or not: I do have something to say.   What I’d have to say to a large gathering of fellow runners would require a number of speeches.  This being the 225th episode of Phedippidations, I’ve venture to guess that I’d have at least 225 themes that I’d want to cover…but if I only had time for one topic; one keynote message to transmit from my mouth to the ears of an audience of runners it would be what you’re about to hear.   So imagine, if you will, that it’s 2:00 in the afternoon on Sunday, April 18th 2010; the day before the 114th running of the Boston Marathon.  You’re sitting in a packed room at the Hynes Convention Center on Boylston Street in Boston, just a quarter mile up the road from the finish line of the Boston Marathon.   You’ve been walking around town and the expo floor for the past three days, and you’re just about ready to head back to your hotel to rest up for the night in preparation for the big race.  You’re tired, a little anxious and your patience is getting a little frayed when someone familiar steps up to the podium….   Show Links: New Podcast: Send in your race reports to “Underground” by Black Lab off the Album Give Us Sugar

DATE: Fri, 29 Jan 2010
SIZE: 51.0 MB
Fdip224: The Call of the Miles

Today’s episode is the first to talk about the phenomenon of Ultra Marathons. There is obviously a lot more to this topic than I can fit in a single goofy little podcast, and as a homework assignment to you and myself, I recommend that we pick up a copy of the book “Ultra-Marathoning: The Next Challenge” by Tom Osler and Ed Dodd published by World Publications. The book appears to be out of print, but you can still pick up a few used copies over at I’m intrigued about training for and running an ultra someday. This seems like a much different kind of race than I’m familiar with, and the idea of running 50 to 100 miles or kilometers seems to be an amazing test of the human spirit, and an accomplishment that: as a distance runner, I’d like to try. Human beings are evolved to be long distance runners; and an ultra-marathon seems like the natural next step progression for anyone who has conquered the marathon and is looking for a new adventure and challenge…out there, on the road. Show Links: 3/ Ultramarathoning: The Next Challenge “Still Walking” by Michael Gaither

DATE: Fri, 22 Jan 2010
SIZE: 55.8 MB
Fdip223: Dr. George Sheehan and the Church of Running

In his essay, IS RUNNING A RELIGION, Dr. George Sheehan makes that point that running is a place, not a system of belief.  Running gives us an opportunity to renew ourselves while we’re out there on the road: both psychologically and spiritually. I’ve heard that phrase before: “Running is your religion” and it makes about as much sense as the phrases “cooking is your politics” or “singing is your manifesto”.  Every time you go out for a run, you are given an opportunity to commune with yourself, with your thoughts and with your God.  The sins of yesterday are forgiven on the roads; that extra slice of pizza you couldn’t help inhale; the frustration turned outward anger you expressed at someone who didn’t deserve the outlash is suppressed, your soul is made calm, your body serves it’s good purpose…running takes you to a place that cannot be defined by latitude and longitude. As you run, you develop the deepest commitment; the most serious mind…your mind begins to focus on “where you are and what you are doing”. And it does you no good to visit this physical monastery only a few times in your life, or on random occasions when you have the time.  You have to visit this place called “running” often; almost everyday if you can.  In other words: If you want to take with you, through the course of your life, the positive benefits of our sport: you have to constantly renew yourself out there on the road. For those of us who believe in God, running is an opportunity for prayer.  You don’t have to always pray in quiet places or on Holy Ground.  When you’re out there, running at the perfect pace, feeling the sweat coat your body and moving with the breeze in your face…you are being the good animal you were meant to be; but more than that: you’re performing an act that your body was evolved to perform.  This is the perfect place to have a conversation with God. When you run, you are acting more human; and as a homo sapian, or thinking man: you are in community both with God, the creator of heaven and earth and with nature and the universe all around you. Dr. Sheehan makes this point very clearly: Running is a place to commune with God and yourself, it’s a place for psychological and spiritual renewal. Running is NOT a religion.  It is in its very essence: a place. Show Links: ** WARNING ** This episode ends with another angry (some might say “psychotic”) diatribe as I lash out against the babbling hate-speak of a self righteous bigot who has the audacity to call himself a Christian. As far as I’m concerned, Pat Robertson can go to hell. ll-pat-robertson_b_422397.html ews/national_world/article.aspx?storyid=135964&cati d=175 rtson-haiti-deserved-it/ Please pray for the people of Haiti. The song  “Hey Kate” by The Fire Apes

DATE: Fri, 15 Jan 2010
SIZE: 65.7 MB
Fdip222: I’ve Got Mail

I know I’ve said this before, but I want you to understand that I read all of your email.  This problem I have with answering email is somewhat embarrassing for me; and when I starting having these problems…I considered not saying anything about it here on the show. I thought that for me to tell you that my inbox was overflowing, and that I couldn’t possibly answer every email I received would be a fairly vain, narcissistic thing to do.  But then, I realized that for me NOT to say anything about it, and still being unable to dedicate myself to the task of responding to every message sent to me: would be kind of arrogant and untruthful. My Grandmother, Helena Viola Walker, daughter of James and Mary MacDonald…taught me the importance of being truthful.  It doesn’t matter if your filling out a job application, speaking with friends or typing something on Facebook…you have to be truthful; especially with friends: because they will always be able to see through you, and if you’re dishonest, few will ever trust what you say. So, the truth is that I won’t be able to answer all of your emails; I wish I could: but with only 118 or so waking hours available to me each week, minus 50 or so for work, 14 or so for producing this podcast, 5 or so for my running, another 5 to prepare for and document the results of my running, that leaves me with only 44 hours every week, or 6 hours a day to drive to and from work, cook dinner, walk the dog, spend time with my family…look, you get the idea because you’re in the same situation…and you probably have even less time each week to fit in the things you wish you could make a priority. So, when an opportunity arises for me to multitask, to perform more than one activity at the same time: such as producing a podcast and answering email as I’m out there getting my run in…I am going to get it done…because it’s not so much how much time we have to do the things we want to do, it’s how we use it. Show Links: spot.com /wnet/humanspark “A Little Time” by Amy Ayres 

DATE: Fri, 08 Jan 2010
SIZE: 60.1 MB
Fdip221: The 2010 Spring Marathon Guide

This episode begins with another ice cold swim in Boston Harbor with friends, and a stated theory that will become my “law of thermodynamic refreshment”. Because athletes prefer to run distance races in more comfortable temperatures; the Spring and Fall are often preferred seasons for marathons.  Today, in January, we’re getting a couple of inches of snow, and the air temperature wind chill is 10 degrees below zero F, or minutes 23 degrees C; making it a bad day to schedule 114th running of the Boston Marathon or any other 26.2 mile road race. But come Spring, when the flora and fauna of the Northern Hemisphere begins again to flourish: marathoners around the world will toe the line at their races and run in relative comfort, for the most part. Today I want to list for some of the Spring Marathons, scheduled for the spring time: and while this will not be an all inclusive list, it should give you some ideas for races you might want to run as the March equinox draws nigh. Show Links:L Street Brownie Don Bravo: 72785598 nment/arts/x668809333 http://www.marathonguide.comhttp://www.bataanmarch.comh ttp://www.npmarathon.comhttp://www.comrades.comhttp://w  “Tickle Cove Pond” by Great Big Sea

DATE: Fri, 01 Jan 2010
SIZE: 49.1 MB
Fdip220: Four Hour Marathon Part 2 - Endurance

This is my first podcast episode of 2010, and my second episode regarding my intentions for running a sub Four Hour Marathon in the Autumn of this year. Endurance training and Aerobic development are critical elements in good marathon training program.  You have to put in the time without worried about the mileage, and you have to develop a base from which to launch yourself at your goal. This is the year I’m going to break 4 hours in a marathon NOT because I’ll be physically fit to do so, but because I’ll have trained carefully, with patience and dedication: when my friend John Ellis tells me to go out and run for an hour up and down the hills of Oxford: I’ll do it…I may not enjoy it at first but once I’ve got a good and healthy base, once my endurance is up to the point where running 26.2 miles non-stop isn’t such a big deal anymore: I can work on my stamina and then go into a taper period in preparation for the day that I’ll run a marathon in 3 hours, 59 minutes and 59 seconds; or less. Show Links:http://burning2010.comhttp://science2health.orght tp://www.teampointtwo.comhttp://10in10challenge.blogspo “Run Away” by Natalie Brown

DATE: Fri, 25 Dec 2009
SIZE: 44.4 MB
Fdip219: A Year in Motion and Review

Personally, I’ve never really needed the changing of the calendar year as a reason to set and keep a resolution: so any promises I’m going to make are probably a continuation of what I’ve been working towards for the past few years; although I do have a few running-specific resolutions that I’ve set and intend to see through.2009 is finally over and 2010 is upon us.  The phrase “Out with the old, in with the new” creates images of hope for a new year, where war and violence come to an end, where the hungry are fed, the sick are healed and the global economic crisis is resolved.  Albert Einstein said it best when he said “Learn from yesterday, live for today, hope for tomorrow”.  The New Year gives us all a clean slate from which to re-create parts of our live for all the roles we play in life.  Here’s a wish that the runners in us, have an injury free, PR setting 2010, and that we all enjoy the happiness of a year in motion.Happy New Year. Show Links:“Maybe You Should Drive” by Craig Cardiff

DATE: Fri, 18 Dec 2009
SIZE: 103. MB
Fdip218: The 2009 Phedippidations Holiday PodCast Variety Show Special

In the spirit of all those old cheesy classic television holiday variety show specials by the Osmond Brothers, Bob Hope, Donny and Marie, and the Smothers Brothers: I present for you my first Holiday PodCast Variety Show Special complete with special guests, a musical act, and comedy sketches created to make your season merry and bright. I don’t expect this episode to become a holiday classic, but it will keep you company as you get a long run in on a cold winters day! Special appearances by: John Michael Walker, Terry Higgins, Gabby Sherman, Steve Chopper, Kevin Gwin, Toni Harvey, Adam Tinkoff, Mat Chasey, Nic Wong, Dan Medeiros, John Ellis, Joe Steindl, Lynn Runner, and Gordon Scott. Happy Holidays and Merry Christmas from my home to yours! Show Links: “Jingle Bells” by Skid Row (made available by the Podsafe Music Network) “Joy to the World” by Hairy Larry “Joy to the World” by Two Harps And a special gift to all by Gordon Scott:

DATE: Fri, 11 Dec 2009
SIZE: 54.6 MB
Fdip217: Running Legend: Browning Ross

Browning Ross was a talented runner, coach, spokesman, leader and proponent of distance running; at a time when there weren’t too many runners in the world who could actually finish a marathon. It was through his hard work and passion, that road races in the United States are so popular today.  He made it his mission to spread the word about long distance running, and create the buzz which would lead to the Great Running Boom of the 1970’s.   Also, rest in peace Larry “Legend” Olsen: coach, leader, mentor, and fellow runner.   Show Links: Please support Sharon’s run to fight blood cancer: Larry’s last race: et1.shtml “Go the Distance” by Danny the Multitracker (aka Danny Fong) from Ontario, Canada.

DATE: Fri, 04 Dec 2009
SIZE: 59.4 MB
Fdip216: Running Through a New England Town

Running a race with a friend is always a good thing because the friendly rivalry will tend to push you past your own comfortable limits.  When I first started running back in December of 1998, I would run every day with a good friend at work; and we would push each other to finish as fast and as strong as we possibly could.  I averaged a 9:10 pace back in those days for my daily and long runs…guess what that pace run over 26.2 miles would get me? If I had run the race on my own today, I most certainly wouldn’t have pushed myself too hard: I’m still weeks away from the start of my Spring marathon training, and I just had no reason to push myself too hard, risking possible injury. I had a lot to be thankful for on this day of Thanksgiving; I had my family, my job, my health, and an ankle that was strong enough to let me run a road race.  I had the gift of an entry into Boston, and a good training plan to get me there, with that goal of a sub 4 hour race in the new year not too hard to belive.  And today; I was thankful that my friend Joe challenged me in this 5 mile road race; pushing me to do my best and making me feel like I really might be; once again: Steve Runner. Show Links: p://“Changed” by Stray Palace (Paul Durham, Deej Hofer and Paul Bohak)

DATE: Fri, 27 Nov 2009
SIZE: 55.9 MB
Fdip215: Inspiring Off the Couch

When you inspire someone to take to the road, to join us as runners: you are filling them with the same passion that you have for this sport, you are influencing their behavior by showing them what it means to live this lifestyle.  It’s not about looking thin and healthy; although that is a cool consequence of running: it’s feeling good, having a sense of pride in being able to run for a certain distance: and if you can inspire even just one other human being to lace up their shoes and become a runner: you will have made the world just a little bit better than before they did; and like a healthy infection: that person you inspired might go on to inspire someone else, maybe a few people…and they’ll inspire others, and so on, and so forth until we have this exponential growth in the number of fellow runners AND, more importantly: healthy people who are living their lives to the top and living with a better quality of life than they did before you inspired them to run. Show Links:http://www.teampointtwo.comhttp://www.duffrunner. blogspot.comhttp://www.lachaineguitare.comhttp://runnet “My Generation” by The Who (presented podsafe by

DATE: Fri, 20 Nov 2009
SIZE: 64.5 MB
Fdip214: Email to my Droid

I’ve said before that a podcast is better than a radio show because it embraces communication through social media; in fact: better than that…it IS social media, independent podcast producers can honestly call those who subscribe to their content: Friends; and really mean it.  Despite the commercial advertisements on this show; I’m not really going overboard in trying to sell you something…I might recommend some products or services that I think are pretty cool, but the unspoken truth is that it’s rare for anyone producing a podcast today to “sell out” their audience, and we certainly work hard to stay connected. I get a lot of email that I don’t read on this show that is angry, hurtful and hateful…the hate you can appreciate I will avoid, but if you disagree with me: that’s okay.  Why?  Because we’re having a conversation, we’re creating a social bond; and while time and distance will probably negate our ever being able to meet in person, and share a glass of wine, pint of cold ale or a steaming hot coffee: We can use this social media of podcasting, and these responses by email, Twitter and Facebook to create this community; this Run Net Community as we share the open road together and with others. In this episode, I’ll answer some emails and enjoy some good conversations with fellow runners. Show Links: THANK YOU for your daily VOTE:“If This Geek Ruled the World” by Geoff Smith

DATE: Fri, 13 Nov 2009
SIZE: 59.0 MB
Fdip213: Sports Medical Quackery

Human beings have always feared the unknown and unknowable.  Desperate for cures to our everyday ailments and those conditions and illnesses which cause pain and death, we are willing to try anything that we can justify as a reasonable remedy.  Runners, who are often prone to injury, are especially vulnerable to medical quackery.  Take a walk around the Health and Fitness Expo of the Boston Marathon, and you’ll find all sorts of samples of alternative medicines, with products and services that claim to relive pain, help you run faster and longer and prevent injury. Beware promises of un-tested alternative medical treatments or any medical therapy that remains untested by science.  Do not fall prey to the lies and false claims of alternative medical practitioners who seek to cheat you with magical magnets, suspicious serums and tacky treatments.  Trust your doctor and science, and accept the validity of scientifically proven medical therapies regardless of how complex and unnatural these things may sometimes seem. Remember that there are people like Jenny McCarthy in the world who would like nothing more than for you to avoid receiving a flu shot; for her own purposes….be that to sell a book, claim her fame or get her nose picked face back on MTV….there are charlatans, impostors, con artists, frauds and quacks out there who think nothing of causing you harm through making you believe that un-tested alternative medicines and medical treatments are the best and only way to cure you, keep you healthy and improve your performance on the road. Show Links:http://www.whatstheharm.nethttp://www.jennymccart hybodycount.comhttp://www.sciencebasedmedicine.orgTHANK YOU for your VOTE: http://www.podcastawards.com m/wizzard“Rattlesnake Oil” the Bad Detectives

DATE: Fri, 06 Nov 2009
SIZE: 46.7 MB
Fdip212: Four Hour Marathon Part 1: Why?

This is the first part in a series I’ll produce over the next year, regarding my efforts to run a sub four hour marathon. For me, the goal of running a Marathon in less than 4 hours is important to accomplish for many reasons including self confidence, a feeling that I’ve reached a new level in my running, reclamation of my inner youth, setting an example for my son, earning the respect of those who understand what a sub four means, and being able to look back at my trials and tribulations on the road over the past ten years with a new sense of appreciation for the hard work I’ve put in.  A sub four hour marathon finish will mean that I have stepped it up a notch, even if it’s the only sub four I may ever run; and it will be a personal record that I’ll savor and find pride in with the knowledge that even as a middle aged, middle of the pack slightly asthmatic goofy little podcaster runner: I can do anything. Show Links:http://heartlinerunners.blogspot.comhttp://runner sroundtable.comhttp://seecoreyrun.blogspot.comhttp://ww Four Months to a Four-hour Marathon,UpdatedDare to Dream by Adam Ilami

DATE: Fri, 30 Oct 2009
SIZE: 58.1 MB
Fdip211: Gifts, Gadgets and Gizmos for Runners

I present for you another one of my annual gadgets and gizmos review shows for some ideas on running gear and Apparatus that you might give your fellow runners for the holidays. But I also ask you to think about the idea of giving the gift of yourself this holiday season.  Maybe, instead of heading to the shopping malls this year, you should head to your calendar and start picking out a day or two a week where you’ll make a point of going out to dinner or have a few beers or cup of coffee with a friend you haven’t spent enough time with this year. Better yet, why not plan to go for a run with a friend? Life is short fellow runners…you know this; and one of the main obstacles to enjoying this life is all the stuff that we clutter ourselves up with: physical things like geeky Motorola Droid cell-phones, mp3 players, laptops, big screen TV’s and electronic game consoles….I’m not saying that those things aren’t cool: they are; but they pale in comparison to friendship; all we really have to spend here on this planet is time….we convert some of that time into money though employment in order to support our families and live a life with more and better stuff; but the STUFF should not be the purpose of our work...because all we have is time; and we need to use that time in a way that brings joy to ourselves and others. Show Links: The song “Gift of Love” was by Joe Colledge

DATE: Fri, 23 Oct 2009
SIZE: 62.7 MB
Fdip210: The 4th Annual World Wide Festival of Races

I live in a world Where everyone runs With this one thing in common We love to run together Although we live apart On a tiny blue bubble in space Where borders are meaningless Where friendships are cherished And our experiences are shared I live in a world. Where everyone runs together. ...and on this 4th Annual World Wide Festival of Races, it was indeed: an honor to have run these miles with you. Show Links: The song “All Around the World” was by the band After Son from the Netherlands.

DATE: Fri, 16 Oct 2009
SIZE: 58.5 MB
Fdip209: The 2009 Valley Harvest Half Marathon

In the course of a long weekend, my friend Joe and I would explore the coastline and harbors of the Annapolis Valley of Nova Scotia.  We’d check out rock formations and earthen cliffs, lighthouses and small finishing villages; tidal plains and earthen dykes.  We have lunch at a local German café, we’d investigate an outcropping of Devonian limestone in a place called Morden and taste locally created wine in vineyards around the Valley…in short, we’d see the sites, run the course, and race the race in our excursion around the bay.   This is my race report for the Fourth Annual World Wide Festival of Races and my running of the Wolfeville, Nova Scotia Valley Harvest Half Marathon.   Show Links:   The song “Excursion Around the Bay” was by Great Big Sea at

DATE: Tue, 13 Oct 2009
SIZE: 39.3 MB
Intervals208B: Twenty Questions

In this special episode of Phedippidations Intervals, Joe Steindl interviews podcast host and Run Net Community member: Steve Runner, asking him 20 of the most mind numbing, heart revealing questions that listeners to his goofy little podcast have always NEEDED to know.

DATE: Fri, 09 Oct 2009
SIZE: 61.9 MB
Fdip208: Cheers from the Third Planet

Nothing lasts forever in this physical universe of ours.  We can talk about the eternal world to come, the kingdom of Heaven, Nirvana, Tian, the Celestial, Terrestrial and Telestial kingdoms, the six heavenly planes of Hinduism and the 8 levels of heaven in Islam…but this planet that we ran upon today, this place: will not last.  The Earth is 4.5 billion years old, and in 7.59 billion years from today, it will be dragged from our solar orbit by our sun which will have grown to be 256 times as big as it is today: and the race course of the World Wide Festival of Races will be consumed in fire, forever. But I have to wonder, what will our evil Robot overlords: or any advanced alien civilization that learns about us over the next 7.59 billion years: come to think about us? Will they struggle to understand why we went to war with one another?  Why we murdered and killed each other?  Will they dedicate eons in trying to figure out why we’d gather millions of each other into concentration camps and systematically torture and destroy each other?  Would they try to figure out why we’d kidnap a noble people from a beautiful savannah, stuff them into sailing ships and sell them as property to wealthy people in a new land?  What would they say about a shoe company that treated their workers as slaves, paying them only a few dollars a day and not caring that they had to live in slums while their CEO and sports star promoters earned millions without concern? I have an answer: they’d think WE WERE STUPID. Yeah, that’s what they’d think: they’d have come to the conclusion that our species had evolved to suffer from a form of brain damage.  They’d be happy to know that our planet was about to be consumed by the Sun…they’d consider us as a biological disease in the universe; unintelligent and defective.  An intelligent and advanced alien species would pick apart our genome, see that we differed by only ZERO POINT TWO PERCENT, and conclude that whatever caused us to hate each other: it couldn’t be because of the color of our skin, or from what continent on the little blue bubble we originated from… there could be no other explanation: humans had to be stupid. But if they could see us now, today: running this World Wide Festival of Races; they’d think differently.  They’d have to.  Because today, we’re celebrating our community regardless of our differences; in fact: today we celebrate our differences. This planet is small.  It’s a tiny blue bubble of life cruising through the cold vacuum of space, and it’s the only place that we’ve been able to find which can support life.  Think of this Earth as a life-raft, adrift on it’s own in the Universe…it’s more than just our home: it’s all that we have…that and each other.  Today you’re running in an event that celebrates that: we live on a small little rocky life raft, but we have each other…to care for, to cheer for, and to encourage.  Our lives on this rock are short, but they should be long enough for us to experience love, joy and peace with each other as friends.  Fellow runners: this wasn’t some small thing you did today, and today wasn’t just another run: you participated, you proved by your example that whatever differences we have in thought, opinion, and observation is what makes our time here, in this Universe special and interesting.  We are so much alike, you and I…and those little differences that we do have, are something to savor: like the nose of a Cabernet Franc over that of a Malbec…they’re both vitis vinifera, but what makes them different is remarkable, and when you blend them together…well, my friends….you get something magical, like a mertiage or a Bordeaux where the sum of it’s ingredients combine to make  a wine worthy of sharing with the world. We are like those grapes, our differences enhance the flavor of our community, and as you run your World Wide Festival of Races today…think about how much we have to give to the world around us….in living this lifestyle, of savoring our time on the road, of sharing our experiences from the perspective of  our own bodies and how we have no room for hate in our lives…not when there are miles to be run, and friends to be made. Show Links: The song “Lucky” was by Black Lab pick up your FREE 3 Black Lab songs (from the album “Give Us Sugar”) at The song “The World We Are a’Racin” was by the band “Moneypenny, Walker, Chopper and Scott” with apologies to Mr. Dylan; lyrics by Steve Chopper ( ), vocals by Phil Moneypenny ( ) and some annoying American who apparently thinks he can sing, along with instrumentals and vocals by Gordon Scott.  Check out the musical talent of a good friend and bad boy of running at Think Global, Run Local.

DATE: Fri, 02 Oct 2009
SIZE: 53.9 MB
Fdip207: Chi-Running

ChiRunning is a new technique that incorporates traditional Lydiard style training with moving more efficiently, more in tune to the way our bodies were intended to run.  It requires and provides a special sense of self awareness of our environment, our bodies and our movement through space.  To practice ChiRunning is to embrace a style of running that gives more emphasis to running form and less focus on speed.    ChiRunning makes many promises about your health, freedom from running injury, better self contemplative on the road meditation and with all that: peace of mind.  It’s an excellent example of a revolutionary running technique designed to improve your condition and performance on the road.  While the science is inconclusive on the benefits of Tai Chi, the personal observations and impressions of its practitioners gives weight to the argument that it’s good for you…and that has a direct reflection on the benefits and worth of ChiRunning: a program designed to help you run long, run strong, and feel one with the road. Show Links:http://www.chirunning.com atch?v=_UYkAB18wgs IOTQI l-chi-runninghttp://shockofthenews.comwww.nurseontherun .comhttp://worldwidefestivalofraces.comGoody Bag Submissions:“Peace of Mind” by  Finniston

DATE: Fri, 25 Sep 2009
SIZE: 76.6 MB
Fdip206: TO: Steve Runner FROM: You

I read every one of your emails, although I’m sorry to admit that I can’t always respond.  I want to, I really do…were this production my full time job; email responding would be a welcome addition to my weekly task list; but like you: I have a family to feed, a career to attend to, a sick dog to worry about, my training to embark in, injury to overcome and this podcast that I feel called to produce (however scary that notion might sound). So I’ll respond as best I can, right here on the show….and if you email me, or leave a comment at, the discussion forum or at  I’ll always read what you write; ALWAYS…and I’ll do my best to answer; even if only here on this goofy little podcast. Show Links:http://www.winelibrarytv.comhttp://www.winefornew bies.comhttp://www.graperadio.comhttp://www.3wineguys.c om at.orghttp://froggietedrunsboston.blogspot.comhttp://wo rldwidefestivalofraces.comGoody Bag Submissions:“Lawyers Guns and Money” by Lance Larson THIS IS THE LAST CALL FOR “SHOUTS OF ENCOURAGEMENT” RECORD SOMETHING AND SEND IT TO ME OR CALL (513)-397-0525 AND LEAVE A MESSAGE ON THE EXTRA MILE PODCAST LINE!

DATE: Fri, 18 Sep 2009
SIZE: 62.8 MB
Fdip205: A Radical Plan for Health Care

Health Care is a system of rules and services, offered to help individuals become and remain healthy.  Here in the United States, the term Health Care has caused a lot of stress and anger about how our government is going to provide these services and how much each of us will have to pay.  I’m here today, offering a different, more effective and certainly more personal solution to what’s been called the American Health Care Crisis…it might seem a bit revolutionary, possibly radical for me to suggest a plan that calls for us to become personally responsible for our own health by protecting ourselves from influenza, eating well and exercising at a certain level and duration each week. We can chose to be healthy; it’s not a right protected under any governments constitution, but there is a moral obligation for us to live healthier lives so we can contribute in a positive way to the society in which we live.  This radical plan for health care is far less expensive than any program the government could offer, and it’s guaranteed to work: giving you a healthy body and consequently a happier life for the rest of your life. Show Links: orghttp://www.educatingforjustice.orghttp://www.oxfam.o rg.auhttp://worldwidefestivalofraces.comGoody Bag Submissions: goodybag@worldwidefestivalofraces.comAsk Nike CEO and President what they’re doing to ensure that overseas workers are paid fair wages.Please follow Team Sweat: “Big Strong Man” was by The Brobdingnagian Bards

DATE: Fri, 11 Sep 2009
SIZE: 89.2 MB
Fdip204: Team Sweat

 "There is a discrimination in this world and slavery and slaughter and starvation. Governments repress their people; and millions are trapped in poverty while the nation grows rich; and wealth is lavished on armaments everywhere. These are differing evils, but they are common works of man. They reflect the imperfection of human justice, the inadequacy of human compassion, our lack of sensibility toward the sufferings of our fellows.  But we can perhaps remember - even if only for a tirne - that those who live with us are our brothers; that they share with us the same short moment of life; that they seek - as we do - nothing but the chance to live out their lives in purpose and happiness, winning what satisfaction and fulfillment they can.” - Senator Robert F. Kennedy Please listen to this special episode of Phedippidations, and ask your friends (runners and non-runners alike) to listen to this interview with Jim Keady from Team Sweat and Educating for Justice.  If you never listen to another of my podcast episodes again, I’ll ask you to at least listen to this one with an open heart and mind.  As a member of our Run Net Community, you have the power and responsibility to force Nike (and other companies who take advantage of the poor) to treat their workers with dignity and respect.  Help Jim Keady and become a member of Team Sweat: to direct and encourage Nike to “just do it” and pay fair wages to their workers.  Show Links: Recommended Reading: When Corporations Rule the World – by David C Korten Confessions of an Economic HitMan – by John Perkins Fair Trade for All: How Trade Can Promote Development – by Joseph E. Stiglitz Made in Indonesia: Indonesian Workers Since Suharto – by Dan La Botz Let Nike CEO and President know how you feel about Nike Sweatshops. FOLLOW TEAM SWEAT: PLEASE donate what you can to the 501(c)(3) non-profit tax exempt Team Sweat. There is an immediate and urgent need for $3K so that Team Sweat can promote presentations and grass roots organizations at College and High School Campuses, as well as in Indonesia. Contribute online or send a check paid to the order of “Educating for Justice”. Mail to: Educating for Justice106 Meadow Point LanePoint Pleasant, NJ 08742 The song “Sweat” was by Darren Geffre 

DATE: Fri, 04 Sep 2009
SIZE: 65.6 MB
Fdip203: The Pose Running Method

The Pose Method of running incorporates some interesting concepts that may be worth your consideration.  It’s a biomechanical model that has you landing on your mid-foot with your supporting joints flexed at impact and hamstrings used to pull your foot from the ground, using gravity to move you forward.  It’s a method that takes a lot of practice, some say it can take years to perfect: but the promises are impressive: stronger, faster and injury free running. Like any running technique, this is something you should look into more; and not rely on this podcast introduction as your sole exposure to the method.  Find the way to use your body to it’s fullest without moving in such a way that you’ll get injured and you’ll be closer to becoming the runner and good animal you were always meant to be. Show Links:http://www.posetech.comhttp://runnerinlv.blogspot .comhttp://vofmarathon.ning.comFdip Blog of the Week: http://runningwithfish.blogspot.comThe song “Hole in the Sky” was by Black Lab

DATE: Fri, 28 Aug 2009
SIZE: 73.5 MB
Fdip202: Running Legend Paavo Nurmi

Some called him Suuri Vaikenija "A Great Silent One" but to the world he was known as “The Flying Finn”. During the 1920s, he was the best middle and long distance runner in the world, setting world records at distances between 1500 m and 20 km. He is often considered the greatest Track & Field athlete of all time: This is Paavo Nurmi. From Paavo we learn the importance of complete dedication; while most of us seek to lead a balanced life as a way to achieve happiness, Paavo Nurmi was all about focusing on a single goal: he yearned for perfection, he demanded nothing less of himself than excellence and while this unbalance in his life may not have given him the joy that he might otherwise have had; it did give him one thing: victory. Show Links: Program the Extra Mile Podcast phone number into your cell phone: 513-397-0525 Fdip Blog of the Week: The song “Good Day” was by Black Lab

DATE: Fri, 21 Aug 2009
SIZE: 61.0 MB
Fdip201: The Dysevolutional Runner

We need to recognize the fact that, through cultural changes, we have evolved. It is through modern humanities incompatibility with our natural environment that we are beginning to dysevolve.  The Dysevolutional Runner is one who lives in this environment of fast food non-pedestrian and embraces her or his inner hunter gatherer.  Professor Daniel Lieberman, Professor of Anthropology at Harvard University, says that "Dysevolution is a positive feedback loop."  When we work to treat the symptoms of our lack of physical exercise and don’t take to the roads and run, we are making the problem worse. That’s why it’s so important for those of us who run to be positive examples for others; to be the good animals we have evolved into: homo sapien hunter gatherers endowed with the ability to run long distances to find our food across the open savannah; to serve Gods purpose for making the world a better place with these bodies that He has created through the process of evolution. Show Links: Mesa 1st NazareneCare of “Donation for Penny”955 E. UniversityMesa, AZ 85203  Fdip Blog of the Week: http://www.christopherspenn.comThe song “Not Too Late” was by Black Lab   **WARNING** This episode ends with another one of those “angry rants” that I sometimes get into.  In the course of this rant I will describe a certain board chairman and his company as EVIL.  I took a few days after I recorded that to think deeply about what I had said.  I re-listened to my rant with the idea that I might want to remove it from the show; and decided (in the end) to leave it as is; because after spending many hours of doing research on the subject (as well as refreshing my understanding of the concept of what evil is:(“1. morally bad or wrong; wicked, malevolent, sinful. 2. causing an undesirable condition, as ruin, injury, or pain; harmful, injurious”) I came to the honest conclusion that my premise regarding the owners/leaders of this corporation and indeed the corporation itself was, indeed EVIL.  Defamation: the malicious and false communication given to present a negative image of an individual, product, group, government or nation.  The burden of proof to my declaration that the individual and company mentioned in this podcast is EVIL, is with that person and company.  They have to prove that they are NOT the cause for the human abuse and suffering found in the overwhelming evidence. I don’t consider myself morally superior to these parties; I’m just calling it as I see it.  It’s not fun to toss around the “E” word; and I’m a big believer in repentance and reconciliation; and this company is NOT the ONLY giant freakin’ corporation guilty of being EVIL…but they are the biggest and most prominent and thus fair game for asking of them the question “Why?” My advice?  Don’t listen to the ending diatribe of this episode on a full stomach; some of you might not like to hear it.  I admittedly went a bit over the top on this one, even though my facts are verifiable.  I’ll probably regret this; but I’m only human: and I got really angry about this issue. See if you get angry as well. Go to

DATE: Fri, 14 Aug 2009
SIZE: 71.8 MB
Fdip200: A Goofy Little PodCast

In a way, the reason I produce Phedippidations is so I can make the world just a tiny bit better than it was before I started to produce this podcast.  I understand that this is something I’ll most likely fail at and that my efforts here might be considered a colossal waste of time, however noble and altruistic this might seem. BUT: there’s always that small conditional word “IF”. As in: IF I can inspire just one human being, who might by accident listen to this goofy little podcast and become inspired to rise off the couch of doom to live a better and more happier life: then fellow runners; I’m here to tell you: MISSION FRIGGIN ACCOMPLISHED!  That will be a day for a celebratory glass of Malbec: because that’s all it takes: just change the world for a single human being among us, and we will have satisfied our purpose in this life…we will have made an improvement through our examples….that’s the challenge: life your life in a way that inspires others to lace up their shoes and take to the road with us, and you’ll have made the universe just a little bit better than it was before they were so inspired. This life is a gift, and my reasons for producing Phedippidations is both to celebrate the gift and serve a purpose that is much MUCH more important than this middle aged, middle of the pack, slightly asthmatic fellow runner. Why do I produce Phedippidations each week?  Because, in a way, although it’s not easy to explain, and certainly not at noble as it sounds…that’s what feel like I’m called to do. Thank you so much for supporting me over these past four years and 200 episodes.  It is both a pleasure and an honor to call you a fellow runner. - Steve Show Links:http://trueconfessionsofamedicalscholar.blogspot. comhttp://theextramilepodcast.comProgram the Extra Mile Podcast phone number into your cell phone: 513-397-0525  Fdip Blog of the Week: http://certainintelligence.blogspot.comThe song “Like I Used To” was by Black Lab

DATE: Fri, 07 Aug 2009
SIZE: 61.3 MB
Fdip199: Producing Phedippidations

A podcast should be an expression of yourself, with a deep and open honesty that reveals all of the good things in your heart, as well as your weaknesses.  A podcast should not be a “show” per se, it should be a conversation: it should have as many audible elements that fit your personality and the truth of who you are.  Fear of being honest is perceived by the listeners…and if you’re doing it right: you’ll not think of those who subscribe to your podcast as mere “listeners”, they’re fellow runners…lending you their ears and their time as you share something of each other through a very personal and intimate new form of media. This is my podcast, Phedippidations…but it’s also your podcast…and if you’ll take the time to produce your own audio content for your fellow runners to run with; you’ll be producing something that we will feel ownership of: that’s because we’re really, honestly, truthfully sharing the road with these episodes…encouraging each other with words, prayers, hopes, dreams and an all too realistic experience in the Run Net Community. Show Links:http://www.libsyn.comhttp://www.podcast411.comhtt p://www.podcamp.orghttp://marcirunsthemarathon.blogspot .com comFdip Blog of the Week: http://carpathiankittenloss.blogspot.comThe song “The You and Me Show” was by Alicia Marie

DATE: Sat, 01 Aug 2009
SIZE: 58.8 MB
Fdip198: Walking – by Henry David Thoreau

Today, I’m going to read you an abridged version of another book by Thoreau, this one titled Walking, which Thoreau written in 1861.  This was an essay that was presented as a lecture and published after his death in 1862, this essay, lecture and book has become one of THE most important written works in the environmental movement. So why am I reading this on a podcast about running?  Is it because I canoed up the Allagash River Waterway in the Maine North Woods where Thoreau himself spent time and experienced the beauty of the wilderness?  Partly, yes.  But it’s also because I think his message is important, especially today where technology is daring to alter the very nature of our tiny blue bubble in space.  This Earth is all we have, the other celestial possibilities for distant continents such as the Moon and Mars are volatile places or rock and rust, deadly radiation and bitter cold. Henry David Thoreau saw the beauty of nature and sought to impress upon his readers a desire to preserve it. “….In Wildness is the preservation of the World” he wrote.  And on the Allagash River, in the wilderness that he so loved; I can think of no better way to tell you of his thoughts, opinions, observations and rambling diatribes. You and I are fellow runners; and we run across the same blue bubble that Thoreau walked upon.  Listen carefully to his message and think about how precious our world really is. Show Links:http://www.gutenberg.orgThe song “The Wild Rover” was by the band Bill Grogans Goat http://www.worldwidefestivalofraces.comhttp://twitter.c om/steverunner

DATE: Fri, 24 Jul 2009
SIZE: 61.8 MB
Fdip197: The Second Question and Answer Show

A conversation is an informal talk with someone about opinions, ideas, feelings or everyday matters.  A good conversation is an interaction between two or more people, where questions are either explicitly asked or implied.  For many of you, over the past four years you have been having a conversation with a middle aged, middle of the pack, slightly asthmatic fellow runner, but I assure you that that conversation was not one way.  And while I admit I’m not able to answer my emails as much as I’d like (not due to the increased listenership to this podcast I assure you; rather it’s a function of my work life getting in the way as it does) this episode, and those which I’ll produce a few times each year is my attempt to respond to things that are on your mind: to give you my impression, opinion, or researched response: because while I have been on the road for 10 years; in my mind: I’m still very much a newbie to this sport.  And as for being your running partner over these past four years: I feel it’s only polite to answer any personal questions you might have for me…I mean, why not…we’ve been through some amazing times together fellow runners…good and bad, hot and cold, triumphant and in defeat.Show Links:http://burgerontherun.blogspot.comhttp://runnewen gland.blogspot.comhttp://www.zonefivesoftware.comhttp:/ /www.buckeyeoutdoors.comhttp://gowagon.comhttp://twitte ://www.giant-squid-audio-lab.comhttp://www.thecrazyrunn er.comhttp://www.runnersroundtable.comhttp://www.drusy. blogspot.com :// Blog of the Week: http://runfairchild.blogspot.comhttp://www.worldwidefes tivalofraces.comThe song “What Have You Learned” was by Carbon Leaf

DATE: Fri, 17 Jul 2009
SIZE: 60.7 MB
Fdip196: Acclimatization and Performance

When summer rears its oppressive head of high humidity and heat, fellow runners must take to the road with the solar conditions in mind and heed the warnings to ensure a safe and comfortable run.  Acclimatization is an important precursor to taking to the hotter than usual roads, and the better our bodies can adapt to the heat, the greater our performance will be once we put these bodies to the test in a race. There will come a day when, here in the Northeast, the days will shorten, the leaves will fall and the cold harsh reality of winter will settle around us: but not today, because today the earth tilts sunward in our favor, today the road heats up and our bodies have to adapt to the time before us: because our running goes on despite the conditions that exist outside our doors: we are runners, this is what we do, and our bodies have the incredible ability to adapt to the climate which occurs here in the summertime. Show Links: Fdip Blog of the Week: http://www.runblogger.comhttp://www.worldwidefestivalof races.comThe song “Summertime” was by Brother Love http://www.brotherloverocks.com teverunner

DATE: Fri, 10 Jul 2009
SIZE: 56.9 MB
Fdip195: The Bunion Derby

The Bunion Derby was an event like no other, and there will never be another like it.  While there have been many cross continental races since 1928, none were organized in the way that C.C. Pyle had organized the event: it was an endurance race, a circus and a harsh and unforgiving competition.  In his book “C. C. Pyles Amazing Foot Race: the true story of the 1928 coast to coast run across America, by Geoff Williams, published by Rodale Press…the author writes “As difficult as his amazing foot race was, for all the car collisions and nervous breakdowns involved, calling it the Bunion Derby was never quite accurate.  As winter turned to spring in 1928, the runners suffered blisters, brusies, boils, shin splints, charley horses, sore toes, broken and fallen arches, corns and calluses: but not one of them developed a bunion.” Show Links:Fdip Blog of the Week: http://rojrunning.blogspot.com khttp://shockofthenews.comThe song “Human Race” was by Darius Lux

DATE: Fri, 03 Jul 2009
SIZE: 51.7 MB
Fdip194: Athletic Arthritic?

There’s this rumor going around that distance runners are more prone to developing arthritis, a medical condition from by the Greek word “arthro” meaning joint and “itis” meaning inflammation.  Many non-runners and medical laypersons have assumed that the constant repetitive pounding forces on our joints, especially in the knees, as we run are too much for our bodies to absorb.  In this weeks episode I’ll go through some of the scientific medical research on the subject and present an answer to the question: are runners at higher risk for developing arthritis? NOTE: I didn’t want to make a huge deal out of it during this episode, but this marks my fourth year producing Phedippidations and I wanted to be sure to thank you, at least here in the show notes, for your friendship, kindness and support over these past 1,461 days since episode #1.  It continues to be an honor to run with you. Run long and taper! - Steve Show Links:http://www.drlarrysmith.comhttp://edmundy.blogspo t.comFdip Blog of the Week: http://runbif.blogspot.comFeatured PodCast: “Run Yank Run” estivalofraces.comThe song “Down to the Bone” by Edwin Holt http://topcatrecords.com

DATE: Sat, 27 Jun 2009
SIZE: 64.9 MB
Fdip193: Running with Ear Candy

From a small island in the middle of southern Maine’s Sebago Lake, I present for you my annual review of some of my favorite songs from the past year of Phedippidation episodes.  This week, I’m on vacation: giving my ankle a chance to heal and my soul a break from stress as I enjoy my family, lapping waves, a few good books and delicious wine. “Veni, Vidi, Vici” Show Links:“Terra Nova” by Jim Fidler at“Be Okay” by Ingrid Michelson at “Pizza Day” by Jonathan Coulton at“I Know You’re There” and “A Cautionary Tail” by Matthew Ebel at“Win At All Costs” by Man Bites God at“Run to Your Grave” by The Mae Shi at“Ones and Os” by Geoff Smith at“Broken Heart” by “Black Lab” at

DATE: Fri, 19 Jun 2009
SIZE: 57.0 MB
Fdip192: Theseus’s Paradox and Other Thoughts

Beware the contents of this episode, ye who come here to listen to the runner boy run!  In this episode, I go out for a run and just let my mind flow, talking about a few things that may or may not have to do with running. Of particular interest (to me at least) is the contemplation of the ship of Theseus’s, the discussion of which might may you say “Huh?” We are made of stuff that has a limited shelf-life, but most of the atoms in your body will be completely replaced in just 10 years time, and if you believe in an eternal life after this stuff we wear is gone; then you’ll not worry so much about these bodies of ours breaking down over time: because time is just a construct and we all have a limitless warrantee. Show Links: Fdip Blog of the Week: http://lacyhansen.blogspot.comThe song “What Are We?” by “Candygram for Mongo”

DATE: Fri, 12 Jun 2009
SIZE: 60.3 MB
Fdip191: Me Heart Takes a Beating

This episode is a review of a study published last month in the American Journal of Cardiology titled “Relation of Biomarkers and Cardiac Magnetic Resonance Imaging After Marathon Running”. We use terms and phrases such as “you’ve got to have heart” and “don’t go breakin’ my heart” as a reference to the symbolic vessel we have within us to harbor our capacity to love.  In reality the heart is an important organ, strategically located in the center of our bodies to provide oxygen rich blood throughout the vessels of our body as a means to sustain life.  While these bodies we inhabit are amazing creations, capable of running great distances…it’s important to take care.  We’re all soft and squishy creatures; resilient yet fragile, strong yet capable of suffering injury…when you pull a leg muscle or sprain an ankle: you can apply ice and deep massage: it’s not so easy to do that with our hearts. Training for any distance, any kind of race event: especially for distances like a marathon requires proper training; many of the experts suggest that you don’t even start training to run a marathon until you’ve been out on the road consistently for a full year. Never, EVER start a marathon training program until you’re doctor gives you the green light…it’s one thing to have to deal with shin splints and muscle soreness, but your heart needs to be prepared for the stress you’ll put it under; out there on the road. Show Links: ner.blogspot.comhttp://www.teampointtwo.comhttp://world widefestivalofraces.comhttp://runnersroundtable.comhttp :// Blog of the Week: http://highheelrunner.blogspot.comFeatured PodCast: Fusion ViewThe song “Listen to Your Heartbeat” by Lance Larson (with Bon Jovi)

DATE: Fri, 05 Jun 2009
SIZE: 54.3 MB
Fdip190: A Longer Life with Purpose

As simple and exhausting as it sounds: running can be your purpose in life; and if you’re already a runner as I suspect you are: then running can be a purpose you can give to others, by asking them to join us: by making this sport a game, by thinking of it as play and by embracing a lifestyle that helps you to improve the duration and quality of your life. It’s short fellow runners, this life of ours is far too short…but it should be long enough; and when you find yourself with a purpose to live it, you’ll have savored each experience: you’ll have lived your life to the top, and you’ll have achieved the satisfaction of knowing that your life is not ruled by the random and chaos: your life has meaning, and above all your life has purpose. Show Links: orldwidefestivalofraces.com donorReg/donorPledge.asp?ievent=156947&supid=183491 774 song “Buying Time” was by Great Big Sea

DATE: Fri, 29 May 2009
SIZE: 57.6 MB
Fdip189: The Other Newton’s Laws

They called him Arthur “Greatheart” Newton.  He had been a runner in his twenties, but gave it up after a time, taking to the road again 12 years later when, at the age of 38, he ran his first Comrades Marathon.  His contribution to distance running is great in that he chose to use common sense to guide his training methods, rather than formulas found in books on the subject of running.  Dr. Tim Noakes, in his book “Lore of Running” outlines 9 of his principles of training that helped to guide Newton’s success in our sport, and revolutionized the way that coaches trained their athletes Show Links:http://wyotri.blogspot.comhttp://www.teampointtwo .comhttp://worldwidefestivalofraces.comFdip Blog of the Week: http://www.seegirlrun.comFeatured PodCast: Run Vegan RunThe song “Ghost In Your Mind” was by Black Lab

DATE: Fri, 22 May 2009
SIZE: 69.9 MB
Fdip188: John Michaels Puppy

This is one of those strange podcast episodes that merges a little of my personal life (you’ll hear us picking up our new Dog Indiana and bringing him home) along with some practical tips about exercising your dog and this history of the beagle. It goes without saying that I have a lot to learn about dogs; and puppies specifically.  While my wife has always owned a dog, growing up: this experience is new to the rest of us in my household. Will I make mistakes: count on it: he’ll end up chewing all my running shoes, leaving squishy wet mementoes as he marks his territory around the house: both inside and out and will undoubtedly follow me around the house as I try to get some work done with the less than few hours that he’ll allow me to sleep, which might beg the question: is this all worth it? It is worth it to share your day with a creature who loves you unconditionally with all his heart, it is worth it to welcome into your home a being who constantly reminds you that it’s not the stress of life and work that is important it’s play: PLAY is all that really matters, and play is the most important thing we’ll do today and every day.  Is it worth it to suffer the weariness of sleep deprivation, the indignation of having to take a puppy out to pee at 2 in the morning, the incontinence of veterinary visits thousands on food, care, crates, accessories and medication?  Is it worth it to have what was starting to be a fairly comfortable life of leisure usurped by an animal that demands attention while giving devotion? Yeah, I’d say that’s a pretty good deal. Show Links: amp.comhttp://runningthenarrowpath.blogspot.comCONGRATU LATIONS!: http://itsarunningthing.blogspot.comhttp://www.teampoin ttwo.comhttp://worldwidefestivalofraces.comFdip Blog of the Week: http://lifeisagift-run.blogspot.comFeatured PodCast: A Mile with MeThe song “Talkin’ Bout My Dogs” was by Boo Boo Davis

DATE: Fri, 15 May 2009
SIZE: 69.3 MB
Fdip187: The Running Evolution

In this episode I present for you the major findings of Professor Daniel Lieberman of the Biological Anthropology department at Harvard University and Professor Dennis Bramble from the University of Utah in their 2004 paper published in the journal Nature titled “Endurance running and the evolution of Homo”.  In this paper, they make the powerful case that “The fossil evidence suggests that endurance running is a derived capability of the genus Homo, originating about 2 million years ago, and may have been instrumental in the evolution of the human body form.” We are by our very nature: endurance runners, meant to run for long distances. The evidence is overwhelming and conclusive: you and I were born to run. Show Links: u-hrm111204.php s/2004e.pdf rents-ignored-advice-qc-20090504-asmt.html?page=1http:/ / m/http://www.runningbebe.com Fdip Blog of the Week: PodCast: Fifty Counting DownThe song “Evolution Rocks” was by Overman

DATE: Fri, 08 May 2009
SIZE: 65.8 MB
Fdip186: A Life of Present Defense

A runner lives for the moment, and can rise to call of her or his own character to do what we know we have to do, for our bodies, for our training, for the promise we made to ourselves some time ago.  We will have bad days, we will be haunted by the memories of a 4:01:31 finish in Philadelphia back in November of 2007, and we’ll look to our next marathons where we dream of running a sub four…but still, on those icy, rainy, blisteringly hot and humid days when work was a nightmare and everyone wants to carve a little chunk out of us...we find ourselves lacing up our shoes and living the life of a runner: a life nothing short: of present defense. Show Links:http://www.redhairedgirl.comhttp://www.yarnharlot .cahttp://sjtony.blogspot.com mhttp://www.runningpodcasts.orghttp://www.worldwidefest ivalofraces.comhttp://www.sciencebasedmedicine.comFdip Blog of the Week: http://longrunblog.blogspot.comFeatured PodCast: Lagan Runner PodcastThe song “The Life I Am Trying to Find” was by Adam and the Walter Boys

DATE: Fri, 01 May 2009
SIZE: 61.6 MB
Fdip185: The Run-Net Community

Ours is a social network of fellow runners who are using new media and the power of what has become known as Web 2.0 – a second generation of web development and design that facilitates communication, collaboration and above all: sharing of thoughts, opinions, observations and yes, even rambling diatribes. There’s this question that philosophers and scientists, artists, writers and dreamers have asked for many centuries when they looked above into the heavens.  That question is this: ARE WE ALONE? The question is intended to inquire about the validity of the Drake equation and the possibility of intelligent life, or any life on worlds other than our own.  It’s a question that, in it’s asking, evokes a sense of loneliness, as if we are adrift on a tiny blue bubble in space, far from communities in distant galaxies.  If I had to guess, I’d say that there is life out there, and very likely intelligent life of some kind: I just don’t think our world and even the life that swarms upon it is entirely unique and special.  If life got started here, it has to have started elsewhere, that’s just good science in search of good evidence. But the notion that we are alone?  That’s just silly, because as long as we have each other…as long as there are ways for us to experience a community together: no matter where on the tiny blue bubble we stand, we cannot and will not be alone.  That’s more than just good science and logical reasoning: that’s a functioning reality based on many lines of evidence, not the least of which is found in the obvious fact that you’re listening to me right now on a podcast called Phedippidations, and many of us are running, together. Show Links:http://completerunning.comhttp://runningfromthere aper.comhttp://www.runningpodcasts.orghttp://theextrami lepodcast.comhttp://www.runnersroundtable.comhttp://www .drusy.blogspot.comhttp://www.buckeyeoutdoors.comhttp:/ /gowagon.comwww.worldwidefestivalofraces.comwww.runcast .tvhttp://www.racewithpurpose.orghttp://www.planet3rry. comhttp://unholylandnews.blogspot.comhttp://point1of1pe rcent.blogspot.comhttp://the22miler.blogspot.comhttp:// www.teampointtwo.comhttp://catholiccitywithzina.blogspo t.comwww.rundervrun.blogspot.comFdip Blog of the Week: http://copiaverborum.wordpress.comFeatured PodCast: Lagan Runner PodcastThe song “Foot in Your Door” was by Geoff Smith at

DATE: Fri, 24 Apr 2009
SIZE: 64.2 MB
Fdip184: The 113th Boston Marathon

In this episode I will be completely honest and open up a little to tell you some things I’ve not previously revealed about me, and will run the 113th Boston Marathon with you.  A marathon is a very open, public and sincere physical event that puts you out there: for better or worse, revealing all of your weaknesses, as well as physical and mental pressure points.  A marathon forces you to face yourself in a very public and very introspective way. I wasn’t supposed to run this race, and when I was a child the kids on the playground who once laughed at me when I dropped the ball said that I could never do such a thing.  But today, I’m running a marathon…an event that is as much an analogy for life as anything you could cover in 26.2 miles.  It correlates perfectly mile after mile for every period of your life, from cradle to grave: and it gives you the opportunity to do something special, amazing, inspirational and impressive. Show Links:http://www.bostonmarathon.orghttp://www.teampoint two.comhttp://www.worldwidefestivalofraces.comThe song “Curra Road” was by Ger Wolfe http://www.gerwolfe.comThe song “I’m Shipping up to Boston” was by The Dropkick Murphy’s

DATE: Wed, 15 Apr 2009
SIZE: 62.3 MB
Fdip183: Boston = The Worlds Greatest Marathon

I do not make my case here with an elitist attitude.  I make my case with sound facts which, from my perspective, lends evidence to the fact that the Boston Marathon is, without a doubt and lacking hesitation from my lips to your ears: THE WORLDS GREATEST MARATHON.I made a statement on this podcast, three years or so ago regarding why it is that I’m a runner.  Many reasons come to mind; but the one that always rises first and foremost in my thinking might not be one that others would expect from a soon to be twenty-time marathoner: I run because I love pizza and with Boston’s North End of wonderful Italian neighborhoods, from which my family is descended, I run towards Boston with the hope that there’s a slice waiting for me at the end.Show w.bostonmarathon.orghttp://www.worldwidefestivalofraces .comFdip Blog of the Week: PodCast: Adam 20The song “Pizza Day” was by Jonathan Coulton

DATE: Fri, 10 Apr 2009
SIZE: 64.2 MB
Fdip182: Running Legend: Jacqueline Gareau

There’s something special that marks an elite athlete as a true running legend.  It’s more than just their athletic appearance, their healthy bodies and the way they carry themselves when they enter a room. A running legend is someone who has a very humble confidence.  Their eyes, voices and motions speak of having worked harder than most of us could ever imagine to reach a brief moment in their lives where they understood that they were experiencing something that only the very dedicated and passionate person could ever hope to experience.  They are living examples of what we could be as good animals and good human beings. Jacqueline Gareau is a running legend because she had that moment of glory stolen from her; but in her heart she knew what she had done that day.  Her running is her art, and she showed us on a Spring day in Boston the a true champion celebrates victory in her heart, holds nothing back, and forgives silly transgressions…and when it came to her sport, Jacqueline Gareau made running seem effortless. Show Links: baa_1980.htmhttp://michiganrunner.tvhttp://www.runningp ://theextramilepodcast.comProgram your phone for The Extra Mile: (513)-397-0525http://www.cff.orghttp://www.prolifedalla s.orghttp://rawendurance.blogspot.comFdip Blog of the Week: http://edmundy.blogspot.comFeatured PodCast: RunwayThe song “Effortless” was by Allison Crowe.

DATE: Fri, 03 Apr 2009
SIZE: 57.8 MB
Fdip181: The 2009 State of the Course

Two key messages about the Boston Marathon Course: Hopkinton, Ashland, Framingham, Natick, Wellesley, Newton, Brookline, Boston.Head Away From Nature West Near Ballpark Boston. and Only 17% of the course climbs at a rate of greater than 1%.I’ve learned many lessons from this course.  The Boston Marathon has taught me to conserve on the downhills, and pace myself on the uphills.  It’s taught me to have humility amid the cheering crowds, to smile despite the pain gastronomical discomfort, to savor the race as if it were my last, and to celebrate the achievement no matter how physically and mentally exhausted I might be at the end. I’m not expecting to set a course PR or even come close to 4 hours in the 113th Boston Marathon.  I am expecting to enjoy the day, and appreciate my life all the more. Patriots Day will be a day to celebrate the successful completion of my 20th Marathon…a milestone of sorts that I can quite honestly feel proud of despite all the pain and weariness I’ve had to overcome.  Life is short, but it should be long enough: and I am grateful for my life and the time I’ve had and whatever happens to me on Marathon Monday will only add to my experience of this course, both of the Boston Marathon and the road of life. Show Links: ler.blogspot.com Fdip Blog of the Week: http://returnrunners.wordpress.comFeatured PodCast: The Neuman ShowThe Song “Dirty Water” was by the Standells

DATE: Fri, 27 Mar 2009
SIZE: 69.5 MB
Fdip180: From Maintenance Miles to Marathon

To run the 113th Boston Marathon with minimal preparation I have to condition my body for constant and repetitive motion for at least five hours.  What’s more, I must be able to carry the weight of my body on a gradual 16 mile course into Newton Lower Falls, up the hills of Newton and over a goofy little speed-bump, and finally down the other side past mile 22 with as much strength as I have left. Traditional marathon training programs begin with a base and gradually work up to build strength and endurance, so this training program, more than the race itself, is the real test of how well the maintenance miles I’ve been running can prepare me for a race like the Boston Marathon. Boston is more than just a race, and my efforts in these five weeks will be exhausting, painful, time consuming and demanding: but that’s what I’m compelled to do…and if there is such a thing as a siren song from the island of Sirenum Scopuli…the song I hear is coming from Hopkinton Massachusetts and I can’t help but show up on Patriots Day, ready to run as best I can. Show Links:http://www.the22miler.blogspot.comhttp://www.worl dwidefestivalofraces.comhttp://www.mountain-top.orgFdip Blog of the Week: PodCast: Early Morning Runner“A Cautionary Tail” by Matthew Ebel at

DATE: Fri, 20 Mar 2009
SIZE: 56.5 MB
Fdip179: Morning Runs

Despite the scientific rational to the contrary, running in the morning as opposed to other times in the day has many personal benefits which may not seem obvious.  We are human beings, called to embrace each day with a vigor and enthusiasm that demands hard work and strenuous effort.  We are good animals, moving across the planets surface with purpose and power from the moment the sun rises over the horizon to enlighten our day.  We are runners, and the world is our race course: and once they turn on the lights with the rising of that big yellow star in the sky, it’s time to start the whole human race. Show Links:http://myhealthychallenge.wordpress.comhttp://the extramilepodcast.comhttp://www.worldwidefestivalofraces .com Blog of the Week:  Featured PodCast: The Quad Cast“Crazy in the Morning” by Brene Wilson at

DATE: Fri, 13 Mar 2009
SIZE: 60.4 MB
Fdip178: All in Stride

The phrase “Taking it all in stride” means to get all you can get within a single step.  As runners, we have a special appreciation for longer, stronger strides in that they ensure faster speeds on the open road, and combined with more frequent strides, can turn our back and middle of the pack efforts into something closer to the front.  When we train, we are already prepared and pre-conditioned to expect speed work and strength work, long runs and the building on endurance: but within those efforts we also need to focus and dedicate ourselves to improving the quality of our natural strides…because it is in doing so that we improve our efficiency and speed in races and on the road. Show Links:http://theextramilepodcast.comhttp://www.worldwid efestivalofraces.comFdip Blog of the Week:  Featured PodCast: Dirt Dawgs Rambling Diatribe Podcast“Highway Run” by Charlie Wheeler Band

DATE: Fri, 06 Mar 2009
SIZE: 72.3 MB
Fdip177: The Winning Bug by Jackson Scholz

This week I present for you the short story “The Winning Bug” written by Jackson Volney Scholz also known as the “New York Thunderbolt”.  Jackson Scholz was an American track and field athlete who specialized in the sprint, was born in 1897 and died on October 26th, 1986. In the 1920s, he became the first person to appear in an Olympic sprint final in three different Olympic Games. He won the gold in Antwerp for the American 4x100 meter relay, he won the silver in the 100m race in the 1924 Paris games, losing to Britains Harold Abrahams as depicted in the movie Chariots of Fire, and he won the gold in those games in the 200 meter race.  He also ran in the 1928 games in Amsterdam, finishing 4th in the 200 meters. After his running career had ended, Jackson Scholz became well known for his writing, and today I’m going to read you one of his best short stories, an excellent first reading for what I intend to have as an ongoing feature of this podcast. “The Winning Bug”. Show Links: Fdip Blog of the Week:  “Winners” by Solare

DATE: Fri, 27 Feb 2009
SIZE: 67.5 MB
Fdip176: Mailbox Review

The greatest reward for producing a podcast like Phedippidations is the electronic messages that you are kind enough to send me, but there’s an old Scottish proverb that reads “What may be done at any time will be done at no time.” Today I’m making an effort to find some time to go through my email inbox to answer some of the messages you’ve been kind enough to send me over the past three months.  Despite good reason and a stressfully increasing workload, I’ve felt guilty for not answering your messages to me, and while I have read every email that I’ve received; my inability to find time to respond to you has been on my mind for quite some time. If I can’t answer every email the least I can do is produce this podcast every week and go for a run with you.  I can’t promise everything I’ll have to say here will be worthy of your listening; but I can promise to follow the same compass as you…heading in the same direction to better health and becoming a good animal. Show Links:http://winefornewbies.nethttp://www.adam20.comdeb s42@mac.comhttp://milebymile.wordpress.comThe story “Patience” was read with permission of the author: Jessica Bold  Fdip Blog of the Week:“Do They Have E-Mail in Heaven” by Jim Terr

DATE: Sat, 21 Feb 2009
SIZE: 50.1 MB
Fdip175: Running on the Road Again

There are so many beautiful places on this planet that you can find to go for a run which are beautiful, interesting, and memorable.  If you are traveling for pleasure, business or any purpose: pack your running shoes, a pair of shorts and a tee-shirt; you’ll see the places you visit from a more interesting and intimate perspective and will be able not only to say you visited that place, but can boast quite proudly that you’ve run there. In this episode of Phedippidations, I go on vacation to Florida and in the course of my journey I meet a good friend whom I’ve been hoping to meet for a very long time: THE Zen Runner himself: the great Adam Tinkoff. Show Links:http://www.travelingontherun.comhttp://www.adam20 .comFdip Blog of the Week:“Road Trip” by “Dirty Proper”

DATE: Fri, 13 Feb 2009
SIZE: 71.9 MB
Fdip174: A Lecture From Arthur Lydiard

In April of 1990, Arthur Lydiard gave a lecture in Osaka Japan as part of a clinic he conducted in Tokyo and Osaka.  From that trip, numerous articles were written in running magazines all over the world, and the material he covered led to his publishing a book titled “Running With Lydiard”. He is without a doubt one of the greatest athletic coaches of all time, and is credited with popularizing and inventing the sport of recreational running and jogging for health.  His training methods were all about building a strong base and incorporating periodization and there are many world class runners today who give credit to the man for their impressive success on the track, fields and roads. This is the exact spoken presentation of his Osaka lecture in conversational form that sometimes wanders outside the rules of grammatical perfection, it lacks the physical expressions that were transmitted during the lecture, and is often a stream of conscious thoughts that converge on more solid themes, but in this episode I’ll read \them exactly as they were spoken because: as a whole; the message is brilliant. These are the words of the great coach Arthur Leslie Lydiard. Dictated and edited by Nobuya “Nobby” Hashizume Show Links:www.grotonroadrace.comhttp://www.sensescotland.or g.ukwww.tiree.blogspot.com ip Blog of the Week:“Run” by “Dirty Proper”

DATE: Fri, 06 Feb 2009
SIZE: 58.0 MB
Fdip173: The 1st Questions and Answers Show

As runners, we all have questions; questions about our experiences on the road, questions about best practices as outlined by the experts, questions about the human body and the science regarding motion and our bodies, and even just questions about each other.  How are you doing? How are you feeling?  How’s your running going?  Have any big races planned in the near future?  What’s up?  What’s going on?  Did John Michael get his puppy yet? As friends and fellow runners we have plenty of questions as part of an ongoing conversation that we have with each other every day.  We are connected by a common interest, in this sport we call running: and with questions to spark new conversations, we offer answers to run with, out here on the road. When friends hang out and go for a run, they talk about stuff like this, they ask questions of each other and look for answers as a way to get to know each other better.  In this episode I’ll pose some of the questions asked by fellow runners, and attempt to answer each as best I can.  This is the first Phedippidations Question and Answer Show. Show Links: Recommended Malbecs (yes, I’ve tasted all of these): 07 Pascual Toso from Maipu for $14 US 06 Bodega Aconquila Alberto Furgue from the Uco Valley for $15 US 07 Bodega Belgrano The Head-Snapper from Mendoza for $15 US 07 Chalten Reserva from Neuquen for $15 US 07 Don Miguel Gascon from Mendoza for $12 US 06 Bodega Don Bosco from Maipu for $12 US 06 Durigutti from Mendoza for $15 US 06 Famila Marguery Casa Malbec from Mendoza for $15 US 07 Finca El Portilli from the Uco Valley for $12 US Fdip Blog of the Week: “Question” was by Band That Never Was:

DATE: Fri, 30 Jan 2009
SIZE: 34.5 MB
Fdip172: George Sheehan on Running to Win

The book George Sheehan on Running to Win, is a book of wisdom, sage advise and clinical recommendations from a well versed authority on health and fitness.  Dr. Sheehan was someone who was passionate about our sport, and cited many reasons why all should join us on the road.  Most of all, he promised us that the act of running is fun. In his book “Running to Win” Dr. George Sheehan perfectly articulated what many of us have been thinking all along.  We’re all winners when it comes to this sport, and running to win is to win, through running. It doesn’t take a miracle or a magic pill, an incantation, self hypnosis or some new age marketing slick definition of the term “courage” to become a runner; it takes determination and dedication…it takes a desire to become a good animal in a physical sense, and a true winner in every sense of the word. Show Links:Fdip Blog of the Week:“Win at All Costs” was by Man Bites God:

DATE: Fri, 23 Jan 2009
SIZE: 53.0 MB
Fdip171: Why Runners Break

There are plenty of reasons why runners break.  The human body is a fantastically robust and adaptable organism, but it has it’s physical limits that, despite our good intentions through hard and long runs…can often lead to injury.  The problem is that our willpower is often far stronger than our bodies power to absorb stress.   You have within you the power to accomplish great things, and run impressive races…while at the same time you have the power to run yourself into the ground, and break that body that you’ve been fortunate enough to inhabit. Always remember that our human bodies are amazing pieces of equipment but compared to the surface of the planet, they are just small squishy things…and you know what happens when you take a small squishy thing and throw it at the side of a mountain…it squishes. Don’t squish yourself.  Run long, fast and hard…but never over the physical limits that mark your own structural integrity.  Your body can do great things, but not if you abuse and overuse it out here, on the road. Show Links:http://www.runtodisney.comhttp://themouseandmore. blogspot.comhttp://disneyrunning.comhttp://www.confessi onsofarunner.comFdip Blog of the Week:“Broken Heart” was by Black Lab:

DATE: Fri, 16 Jan 2009
SIZE: 61.9 MB
Fdip170: Thoughts from the Road

I don’t want to make a big deal out of it, but the anniversary of my first breath on this planet’s ocean of oxygen takes place on the 19th of this month, just a few days after this show is available for download.  It was of course 9 full months prior that I first came to be; and have been growing into a more complex organism ever since. As my complexity increases, so do the ideas that get formed in my admittedly teeny tiny little brain…and like a balloon in the state of inflation, if I don’t get some of these ideas…both good, bad and frankly quite silly…out of the skull within which they are formed…well, like a balloon, something’s going to pop….and I don’t think you want to be left having to clean up the mess. Thus we have an episode of this goofy little podcast dedicated to things not necessarily related to running; but let’s go for a run today, you and I…and I’ll do the talking about things that I’m thinking about…the thoughts, opinions, and observations that a soon to be 47 year old fellow runner congers up on a long run. So let’s go for a run today.  Let’s forget, for a moment, that this is a podcast, and that you’re listening to me with your ear bugs jammed in your head…consider that I’m just like you: although I’m betting you’re a little bit faster, healthier and undoubtedly better looking….and that we’re just going out for a run together.  The world is moving on, increasing in velocity as the planet revolves, and orbits, and moves outward ever forward…bringing us specs of life with it; and while there’s no possibility or reason to ever stop that motion let’s go for a run today and create a little motion of our own….just you and me and that long road before us.  Let’s go for a run. Show Links:http://revruns.blogspot.comtlongacre@gmail.comhtt p:// dnt-run-because-excusesFdip Blog of the Week:“Avalonia” was by Jim Fidler:

DATE: Fri, 09 Jan 2009
SIZE: 54.2 MB
Fdip169: Massaging the Trigger Points

Pain is the body’s way of telling us that something is wrong, and when we ignore those messages we are risking further and more permanent injury.  Myofascial trigger point pain syndrome is problematic because of the nature of referred pain, where a defect in the muscle can cause soreness elsewhere in the body.  To resolve this kind of pain, you have to identify its true source, and apply massage as a preventive measure to overcome it.  It takes patience and consistency to perform the stretches, exercises and massage that will help you to overcome trigger point associated pain, and allow you to run upon the open road, in comfort. Show Links:http://www.tptherapy.comFdip Blog of the Week:“Passion and Pain” was by Lance Larson.

DATE: Fri, 02 Jan 2009
SIZE: 53.4 MB
Fdip168: Exercise Induced Asthma

If you find yourself struggling to catch your breath during a race or on a particularly cold or humid day, you may have exercise induced asthma.  Don’t let it prevent you from taking to the road and reaching your goals. I have every intention of running and finishing future marathons, and I won’t let my exercise induced asthma keep me from running.  There are treatments available to all of us who suffer with E.I.A. which can make our enjoyment of this sport continue through our lives.  Show Links:Fdip Blog of the Week: http://milebymile.wordpress.comThe song “On the Run” was by Stormy Mondays Wines Reviewed by Kevin, Harper, Rob and Steve:2005 Chateau Mirambeau Papin Bordeaux Superieur: 60% Merlot, 40% Cab Sauv.2005 Rodney Strong Vineyards - Alexander Valley Cabernet Sauvignon

DATE: Fri, 26 Dec 2008
SIZE: 78.1 MB
Fdip167: Around We Go Again

This episode is a review of the leap year 2008, MMVIII of the Gregorian calendar, Anno Domini of the Common Era. Like any other year, 2008 had it’s accomplishments and failures, its successes and disasters, it’s good moments and instances of sadness and terror.  We lived through it all and each in our own way did our best, wished the best for others and helped to make the world just a little bit better than it was last year. This week we listen to some of the skits, sketches and audio bits that I produced in an effort to give my family and I a chuckle or two.  Happy New Year! Show Links:The song “We are Wolves Here” off the new album “Wake Up and Say Goodbye” was by David Usher.

DATE: Fri, 19 Dec 2008
SIZE: 55.0 MB
Fdip166: It’s Not About Courage

This week your goofy little host goes “off the deep end” again with a podcast filled with critical thinking, loud enunciation and a very un-holiday-like disposition. This episode is a statement of my opinion.  Not all will agree with that opinion, and all are invited to consider and challenge what I have to say here.  I suspect many will consider my premise faulty and my conclusion to be wrong; but this is just MY OPINION, and if I sound angry and passionate in my argument it’s because it bothers me when fellow runners suffer the appeals of a marketing pitch designed to ridicule them without their conscious understanding in an effort to sell books. Just because someone says that it takes courage for you to run your first mile, does not make it so.  It does not make noble the action by affixing such terms to explain how you came to be.  Terms and words like “indomitable spirit”, “intelligent choice”, “dedication”, “perseverance”, and “commitment” better describe how you became a runner; and credits you with the hard work associated with your effort and success on the road. In this episode I will prove that “it takes dedication to start running” is no longer a hypothesis, it’s a well founded theory.  I will show that this is a well established principle created from repeated observation and testing.  There are better and more positive ways to inspire and motivate non-runners to take to the road with us than to call them “scared, powerless little misfits”. Don’t ever let anyone tell you that it takes courage to start running. They are offending you, they are appealing to your instinctual desire to be congratulated for doing something noble and brave.  You deserve MUCH more…you have earned the right to be credited with rising off the couch of doom not because you were once a cowering, fearful couch potato who overcame some dangerous risk to your life; but because you made a choice…you accepted a challenge to yourself: and that doesn’t take courage fellow runners; that takes dedication. Show Links:http://theextramilepodcast.comhttp://tiree.blogsp ot.comhttp://www.bluedawgsrunning.blogspot.comFdip Blog of the Week: http://fittalklive.comThe song “You and I” was by Ingrid Michaelson

DATE: Fri, 12 Dec 2008
SIZE: 65.7 MB
Fdip165: Running Legend: Ted Corbitt

Ted Corbitt was without a doubt the “father of long distance running”.  He was a pioneer in ultramarathons and a big part of the running revolution of the 1960’s and 70’s.  He was once called “a spiritual elder of the modern running clan". We will remember him in many ways: as the quiet guy in the background working to establish rules for age groups and course measurements.  As a promoter of distance running who worked behind the scenes.  He was an amazing athlete who was able to cover distances that is considered impressive by any standard, and he was a kind hearted, soft spoken fellow runner who overcame hatred and prejudice to embrace a sport that he loved so well.Most importantly, he was someone who loved to run.  It was his life long passion, it was his daily joy and it was something that defined him, improved him and gave his life meaning and a happiness that inspires all who knew him and know of him…because Ted Corbitt was a man with an indomitable spirit who came into this world to live his life to the top, and he left this world a better place for his having run here. Show Links:http://bluedawgsrunning.blogspot.com gTechnicalCouncil/history/corbitt.pdfhttp://lelievreetl atortue.blogspot.comFdip Blog of the Week: http://beginjd.blogspot.comThe song “What Child is This?” was by Black Lab

DATE: Fri, 05 Dec 2008
SIZE: 54.9 MB
Fdip164: A New England Five Miler

In this episode I run the 20th Annual Whiten Five Thanksgiving Day Road Race in Whitensville, Massachusetts; a village in Northbridge.  It wasn’t my fastest five miler, but I had fun running it never the less.  I came to celebrate the holiday of Thanksgiving, to enjoy the morning with fellow runners, to compete against those around me and most of all, to run. Old New England towns remain preserved while merging with the modern world and new technologies.  You can see that most clearly when you go for a run in such a town such as Northbridge Massachusetts, and the village of Whitensville. Show Links:http://www.tinkoff.comhttp://4feetrunning.blogspo t.comhttp://badgirlsofrunning.blogspot.comhttp://badboy sofrunning.blogspot.comhttp://tiredmamarunning.blogspot .comhttp://www.runcast.tv Fdip Blog of the Week: http://www.runtodisney.comThe song “Run to Your Grave” was by The Mae Shi

DATE: Fri, 28 Nov 2008
SIZE: 58.8 MB
Fdip163: Running Clubs

Running clubs are local organizations that you can join to gain the support of fellow runners as a way to motivate, inspire, invigorate and improve your performance on the road.  But for all the great benefits that joining a running club will give you, there’s something else you should consider in deciding whether or not you should join such an organization.  When you join a running club you are not doing it only for yourself but as an opportunity to help others improve as runners: you are signing up to encourage others, to prove by your participation that running is a worthy effort, and to help others who are members of that club to run faster and farther, over and above what they might have otherwise thought they were capable of.  In today’s episode I’ll list some of the great running clubs that are out there. Thank you to everyone who responded to my “Twitter Tweet” for running clubs! Show Links:http://theextramilepodcast.comhttp://www.runnersr oundtable.comhttp://www.rrca.orghttp://www.teamcrosswor ot.comwww.wanderersrunningclub.orgwww.portlandfit.comww w.hughesvillerunningclub.comhttp://bobrunner.blogspot.c om ogspot.comwww.thesaa.cawww.e-venti.cahttp://www.lifetim efitness.com om ttp:// /mcrrc.org ex.htmlFdip Blog of the Week: http://run350.blogspot.comThe song “Some Christmas Huggin and Kissin’” was by Geoff Smith

DATE: Fri, 21 Nov 2008
SIZE: 58.2 MB
Fdip162: Catching Up

When you are out there, running a race, and you find yourself (point A) behind another runner (point B) whom you are working to catch up to…there is a relative velocity between the two of you that is much smaller than you can imagine…and today, I want to help you imagine it…because once you’ve come to realize how small that difference is, then you’ll be better able to summon the energy required to exceed that speed and close the gap between you and that runner ahead of you to the point where you’ll beat him or her to the finish.  When you consider the difference, you’ll gain the confidence to catch up. Show Links:http://theextramilepodcast.comhttp://www.runningp odcasts.orghttp://www.runnersroundtable.comhttp://www.t ribballin.blogspot.comhttp://www.teamworldvisionozarks. ://www.homesforourtroops.org marathon htmlhttp://whatstheharm.netFdip Blog of the Week: http://royinireland.blogspot.comThe song “You Can’t Catch Me” by Cottrell Gant

DATE: Fri, 14 Nov 2008
SIZE: 59.5 MB
Fdip161: Gifts for the Holiday Runner

So what is the point of giving gifts to each other during the holiday?  It is to express our feelings of appreciation, care and fondness for one another…and the best way to do that, with respect to gift giving, is to make the gift a personal reflection of what you know the person you’re giving to would appreciate. Runners appreciate the little things; a good book on our favorite subjects, or something simple like a pair of gloves, socks or a water bottle…items which help to protect and comfort us during our daily runs…these are things that will be appreciated every day and serve as reminders that you, as the gift giver, really understood and cared enough to give something related to our passion for this sport and the importance we give to the gift of running. Show Links:http://www.roadid.comhttp://www.roadrunnersports. comhttp://www.runningpodcasts.orghttp://audiblepodcast. com/phedihttp://www.runarmagh.comhttp://www.trithemango .comhttp://www.coopamerica.orgFdip Blog of the Week: http://www.runcast.tvThe song “The Gift You Always Wanted at the Bay” was by Jon Caspi

DATE: Fri, 07 Nov 2008
SIZE: 61.0 MB
Fdip160: Strong to the Core

Our core is our center; it is where our arms, legs and head meet to create the human body we inhabit and control.  It is where, just a few inches or centimeters above, resides the all important heart, pumping oxygen rich blood to all of our extremities.  In an anthropological sense, the heart is the focused center of our emotional and mental character….it is the mystical source of our kindness, charity, and love.  In this same way, our core…the very central characteristic of who and what we are is sometimes associated with our human identity. To excel physically you must have a strong and powerful core, to excel as a human being you have to have a resilient and resolute center.  Work on that part of yourself, both physically and emotionally and there will be nothing you cannot accomplish.  Focus on developing your core and you’ll discover the power within yourself to run long and far and then you’ll find the strength to go on. Show Links: .comhttp://www.catiefunrun.orgFdip Blog of the Week: http://runningismental.blogspot.comThe song “The Strength” was by the Brothers Falloon

DATE: Fri, 31 Oct 2008
SIZE: 63.7 MB
Fdip159: Responsible Shoes

This episode will serve as proof that I’m an totally independent new media producer, and will guarantee that I never get that huge contract with a major running shoe label.   But when running shoe companies  enable their outsourced suppliers to treat their workers poorly, in unhealthy working conditions for long hours with wages that hardly allow them to feed and shelter their families…they are being evil…either by direction or failure. You and I can support the fight for human rights and the environment every day with our dollars…by purchasing products and services sold only by those companies and businesses who treat their workers with dignity and promote the basic human rights to life, liberty, freedom of expression, equality before the law and in society, the right to participate in culture, the right to food, the right to work, and the right to education along with ensuring that the production of goods does not negatively impact the environment. My expose here about some of the major running shoe manufacturers in operation today will most assuredly guarantee that I will never earn millions of dollars on this podcast through an advertizing contract with any of these companies…but morality dictates that I consider the big picture…and I’m going to do my best, in this episode of Phedippidations, to be honest, truthful and above all independent when it comes to giving you the 4-1-1 on what are, and are not responsible shoes. Show Links:http://www.corpwatch.org tp:// //runningintothesun.blogspot.comhttp://unabuonaforchett a.blogspot.com Blog of the Week: http://www.movember.comThe song “Not Responsible” was by Laura Clapp

DATE: Fri, 24 Oct 2008
SIZE: 57.7 MB
Fdip158: The 2008 Bay State Marathon

Life is all about making choices.  Choices between what’s right and wrong, choices between what’s good and evil, choices between altruism and egotism, of giving and taking, of sharing and selfishness and choices between what’s smart and what’s dumb. I chose to run the 2008 Bay State Marathon just as 25 years ago this month I chose to take part in a project to help etch my college radio station’s name in the history of a Northern Massachusetts city. Sometimes we do things without thinking it through, or considering the consequences.  Sometimes we do things on impulse or instinct and throw caution to the wind for ideals and purposes which seem like a good idea at the time. Whatever we do, for whatever reason we do it: one thing is perfectly clear.  We all have a choice. Show Links:http://www.baystatemarathon.comhttp://www.wuml.or gThe song “Choice” was by Jon Miller

DATE: Fri, 17 Oct 2008
SIZE: 62.6 MB
Fdip157: The Third Annual World Wide Festival of Races

Over 1,100 runners from more than 40 countries took part in the 3rd annual World Wide Festival of Races.  This really was a festival; it was a celebration of life, of community, of doing something of importance, endurance and strength.  It was a day where we took to the roads and ran together although we were apart. There were many reasons why we all took part in this event: to celebrate, to share, to make friends and to inspire others.  We did it to prove that national and territorial boundaries on a map are nothing more than dotted lines meant to keep us physically apart, and that our own customs, religions and social environments do not exclude us from the privileges of friendship and camaraderie.  What makes us different from each other locally does not prevent us from going out into this world, under the same sky on the same little blue bubble in space, and celebrate those things that we have in common. We just want to live a good, happy and healthy life.  We just want to live in peace and harmony with each other…and above all, we just want to Be OK. Show Links:http://www.worldwidefestivalofraces.comhttp://www gspot.comhttp://www.theextramilepodcast.comhttp://www.s Fdip featured blog of the week: www.richruns2.blogspot.comThe song “Be OK” was by Ingrid Michaelson

DATE: Thu, 09 Oct 2008
SIZE: 61.6 MB
Fdip156: Cheers from a Little Blue Bubble

"It's hard to appreciate the Earth when you're down right upon it because it's so huge. It gives you in an instant, just at a position 240,000 miles away from it, (an idea of) how insignificant we are, how fragile we are, and how fortunate we are to have a body that will allow us to enjoy the sky and the trees and the water ... It's something that many people take for granted when they're born and they grow up within the environment. But they don't realize what they have. And I didn't till I left it.'' -- Jim Lovell, Apollo 8 and 13. Greeting Fellow Runners… The average distance from the Earth to the Moon is 384,403 km, that’s 238,857 miles. To put that into perspective, it’s exactly 2,462 miles or 3,961 km between New York and Los Angeles…so the moon is 156 times the distance away from the Earth as New York is to LA. When the Apollo Astronauts went to the moon, they noticed a few things which probably should have been obvious and expected.  First, the moon is dead; Buzz Aldrin stepped out of the lunar lander, looked around and gasped “Magnificent desolation”.  He witnessed first hand that the moon is beautiful, but void of life. The second thing the astronauts noticed when they looked back at the earth was that it was the only thing in the sky that had any color.  It shone of deep blues, white wisps, dark greens and browns.  The Earth was, in fact, a magnificent oasis of life. The third thing the astronauts realized when they stood on the surface of the moon was that, if they lifted up their arm and stuck out their hand, holding it out to towards the little blue bubble that was hanging in the lunar sky, they could cover the entire Earth with their thumb.  Everyone who has ever lived was hidden behind that thumb.  The entire history of the human civilization was hidden behind that thumb, every creature that had ever swam, crawled, slithered , hopped, walked, or flew had lived (or were living) their whole lives, hidden behind that thumb. Wally Schirra, the astronaut who flew around the earth on Mercury, Gemini and Apollo missions once said “I left Earth three times. I found no place else to go.” Think about the profoundness of that statement. He found no place else to go because there IS no place else to go.  Seen from space, this little blue bubble we run upon is our home and is very likely to be the only place in the entire Universe that we will ever be able to live.  I know that we’re talking about going to Mars and we can imagine a future where we terraform planets or create starships to take our descendents to extra-solar planets over the course of a millennium; but this one planet that we live upon is a precious bubble of life in space.  It’s our home, it’s small, and we have to take care of it. But today, I’m going to suggest that before we can take care of this little blue bubble that we first take care of each other. Perspective might be the key to that. I’m a science fiction fan.  I love “Star Trek” and “Star Wars” and anything to do with space travels and alien encounters.  I’ve often wondered what alien visitors to Earth would think as their spaceship got close and they saw this little blue bubble of life. Wouldn’t they assume that all of the intelligent creatures of the indigenous civilizations on this planet lived in peace and harmony as a single tribe of the human species?  Wouldn’t they believe that conflicts would be rare on such a tiny world where global cooperation was the only logically sensible way for such creatures to co-exist.  Wouldn’t they expect that such creatures, born of the same species, evolved from the same ancestral lineage, and with essentially similar physical features…would live, love, share and care for each other throughout their short lives? On this podcast, I’ve tried to make the point that if we’re going to live up to those expectations (and as the so called intelligent self aware species on this planet, I think we should probably make peace, love and understanding a common goal) and if that’s a noble and good goal, then it has to start somewhere.  Where’s it going to start?  With religion?  Maybe…but religious differences hasn’t been particularly effective with the whole “ensuring world peace thing” over the last thousand years.  I’m saying that as a devote practicing Roman Catholic…religion without the underlying foundation of tolerance, understanding, acceptance, charity and love for all of the people on this little blue bubble, no matter how they worship or what they believe…isn’t helpful to a world in desperate need of peace. Will the goal of such peace start with governments?  Ummm…I’m not very good with understanding the whole socio-political strategy of the modern world, but I’m pretty sure there are a few wars going on that started because “So and So said that So and So had weapons and the other guy called So and So part of the axis of evil…and…ahhh…my head it going to explode!! No: world peace and the idea of a planet of creatures living together in harmony is not going to start with any of the traditional avenues of diplomacy, it has to start WITH US. You are a runner.  You are now running in a global event with friends from all over the world.  We all have our differences, we all carry our baggage of fear and shame, anger and frustration with us…but that’s okay: that’s part of being human.  The one thing I can say that we have going for us, as runners, is that we do not hate.  Today we’re not individuals from other countries and cultures: today we are all runners: fellow runners. It doesn’t matter what you look like, how you dress, or what you do in your spare time. Right now, this moment, you are out sharing an experience with other human beings who are feeling the same heart pounding exertion that you are feeling. And it’s a good feeling, tiring, yes…but think about it: we are living our lives to the top as the good animals we were always meant to be…out here, we can imagine a world full of friends who believe in the ideals of love, joy and peace…out here we can afford to be a little idealistic and possibly naive…because we’re running a race that transcends borders, cultures and rules that have been set in place to keep us apart. You are a runner; and when you live your life as part of a community where you have friends all over the world, as you do, you begin to appreciate each other more, you begin to see the world from each others eyes and perspectives.  If each of us, running across the Earth could imagine the view of our planet from the surface of the moon, or Mars or from the very edge of our solar system and beyond, we’d have to appreciate how precious this little blue bubble really is…and more importantly, how precious we are to each other.  You and I are fellow runners…and we set positive examples for every human being that lives on this little blue bubble in space…and when it comes to having a world full of healthy, happy, peaceful, kind, generous and thoughtful creatures…it all starts with us. Show Links:http://www.worldwidefestivalofraces.comSend me your WWFR Race reports or record an audio report: +1 206-338-3211 The song “New Prayer” was by Black LabDownload it for FREE at Ambient music included in this episode came from Aaron English, Amb26 and Adhesion.

DATE: Thu, 02 Oct 2008
SIZE: 61.7 MB
Fdip155: Pondering as I Pronate

These are some of the things that have been on my mind lately…random thoughts that I dwell upon while I’m getting my miles in…and that’s one of the great things about running…it can sometimes be a time for you to reconnect with yourself, to dedicate the duration of your run to thinking about politics, hate, wine and endurance….so let’s go for a run together, and indulge me the privilege of telling you what I’m pondering today.Show Links:http://www.worldwidefestivalofraces.comLeave a message: +1 206-338-3211Fdip featured blog of the week: http://running-with-coffee.blogspot.comThe song “Ones and Os” was by Geoff Smith

DATE: Fri, 26 Sep 2008
SIZE: 55.0 MB
Fdip154: Running Legend: Sir Roger Bannister

It was once thought to be impossible for any human being to run the distance of a single mile in less than four minutes.  Roger Bannister knew that if he focused on the task, if he used both his medical knowledge and physical abilities in a good and effective training program he could break the four minute barrier, and accomplish the impossible.  This is his story. Show Links:http://www.worldwidefestivalofraces.comPLEASE SEND IN YOUR WORDS OF ENCOURAGEMENT FOR FDIP156 Audio Messages needed by no later than October 6th.Leave a message: +1 206-338-3211Fdip featured blog of the week: http://arizonarock-n-rollmarathontraining.blogspot.comT he song “Impossible” was by Luthea Salom.

DATE: Fri, 19 Sep 2008
SIZE: 54.3 MB
Fdip153: Running Over Cancer

Running will not prevent you from developing cancer, but it may save your life by retarding it’s growth and by increasing your bodies natural resistance.  Life is worth fighting for…and moderate exercise such as a 2 to 3 mile easy run every day is something that can both ease the stress from dealing with cancer as well as help us to fight against it’s uncontrolled growth. Researchers aren’t sure how much exercise is needed to help prevent cancer, but they all agree that consistency is the most important factor.  Cancer as a disease and as an idea is something we must fight against.  Do not go gentle into that good night. Show Links:http://www.fitnessrocks.orghttp://medals4mettle.o rggoodybag@worldwidehalf.comhttp://www.worldwidefestiva lofraces.comPLEASE SEND IN YOUR WORDS OF ENCOURAGEMENT FOR FDIP156 Audio Messages needed by no later than October 6th.Leave a message: +1 206-338-3211Fdip featured blog of the week: http://texasrunningjournal.blogspot.comThe song “I Know You’re There” was by Matthew Ebel. PLEASE VISIT:

DATE: Fri, 12 Sep 2008
SIZE: 56.5 MB
Fdip152: Running PodCasts

A podcast is so much more interesting, entertaining, informative and intimate than a radio show.  When you subscribe to a podcast, you’re really joining a social club of like minded enthusiasts for whatever the topic of conversation may be.  Running podcasts are special in that they can be listened to while you, yourself, are out on your runs…or on a treadmill, or in the car on your way to or from work, or after your run as you do chores around the house.  A podcast is better than a radio show because it’s a conversation between the podcaster and you, produced and intended to be heard on a computer or, most naturally, an MP3 audio player with little ear bud head phones plugged into your head. You know all this because you’re not just a listener to Phedippidations…you are a fellow runner; we’re in this together…and there are other running related podcasts out there that are much better than this one,  that I know you’ll enjoy if you’ll give them a listen.  Show Links:   All of the PodCasts discussed in this show can be found at PLEASE SEND IN YOUR WORDS OF ENCOURAGEMENT FOR FDIP156! Leave a message: +1 206-338-3211 Fdip featured blog of the week: The song “Independence Day” was the band Jesta, aka Bryan Page from the UK.

DATE: Fri, 05 Sep 2008
SIZE: 57.6 MB
Fdip151: Starting a Beatless Heart

Cardiopulmonary resuscitation is a procedure that can postpone the condition of clinical death, where the heart has stopped beating and the victim is not breathing.  There is no guarantee of successful resuscitation, but you can act as the heart and lungs of a victim to provide the body and brain with life sustaining oxygenated blood while waiting for a trained emergency responder or doctor to arrive on scene. The person you save through something like CPR may be a person who helps make the world just a little bit better, either directly or by enabling another to do so. Human beings have the potential to do good in the world, and every human life is worth saving for that reason alone. NOTE:  The information contained in this episode is NOT intended to be medical advice, or to replace proper CPR training.  Do NOT use the methods or techniques described in this episode to provide emergency cardiopulmonary resuscitation: Please DO consider attending a CPR class and obtaining proper certification as a lay responder. Show Links:http://www.americanheart.orghttp://www.runnerssoc me: +1 206-338-3211Fdip featured blog of the week: http://batmans.blogspot.comThe song “Good Hearted Man” was by Roscoe Chenier

DATE: Fri, 29 Aug 2008
SIZE: 66.2 MB
Fdip150: Running for the Bases

Running is a universally important skill to have in life; no longer solely for the purpose of hunting, gathering and chasing down wild animals that lack the endurance we possess…but as a way to keep our bodies in shape, to help strengthen our muscles and cardiovascular system and to become the good animals we were meant to be.  In baseball, it’s one…two…three strikes you’re out; but in life you only have this one chance to live your life to the fullest, to rise off the couch of doom and to run the way you were meant to run; fast and far across the planets surface.  And just as in baseball, when you’ve run well and covered all the bases…at some point near the end; we’ll all have the chance to run home. Show Links:http://eatdrinkrunwoman.comhttp://www.ovenstobets y.com ldwidefestivalofraces.com Call me: +1 206-338-3211Fdip featured blog: http://www.Dashfordad.comchristine@zerocancer.orgThe song “Field of Dreams” was by Mary Ellen Kirk

DATE: Wed, 20 Aug 2008
SIZE: 53.7 MB
Fdip149: The Mens Marathon of the 29th Olympiad

The mens marathon of the 29th Olympiad will feature the fastest and most prestigious distance runners in the world today.  Those few hours and some minutes will mark the greatest race of their lives, and we will witness inspirational feats of athleticism as they run through an ancient city which is being transformed into a modern world.  While these are the best runners on an elite level which many of us will never reach, do not forget that they are also our fellow runners….they have the same passion, the same determination, the same indomitable spirit that you and I share.  For those who have or will one day run a marathon, the distance that the Olympians of the mens marathon in Bejing will run is perfectly identical to that which you will cover in your own events.  Watch the race unfold before you and think about how you’ve felt or will feel when you’re at the mile and kilometer markers that they will cross: and appreciate the association you share with those runners in the marathon of the 29th Olympiad. Show Links:http://www.runnersroundtable.comhttp://www.drusy. blogspot.comhttp://runningfromthereaper.blogspot.comhtt p://4feetrunning.blogspot.comhttp://www.tinkoff.comhttp :// Slideshow: QCall me: +1 206-338-3211Fdip featured blog: http://trainingfornycmarathon2009.blogspot.comThe song “The Theme from the 1984 Olympic Games” was by Griddle --------------http://www.theextramilepodcast.comPLEASE enter this number into your cell phone contact list and leave a message (from time to time) for The Extra Mile PodCast:  +1 513-397-0525

DATE: Mon, 18 Aug 2008
SIZE: 43.0 MB
RRT01: Some Time with the Good Doctor

This is episode one of a new podcast, created and presented by fellow runners around the world. The Runners Round Table! Episode 1 - Join us at the table as we share some time with our good friend Dr. Monte from the great podcast, Fitness Rocks. He shares insight he gained from an interview with Dr. Eliza Chakravarty of Stanford Medical School about how exercise (namely running) can play a major role in reducing your disability and even morbidity as you get older. Amazing stuff. Also we discuss the new developments on The Worldwide Festival of Races and a little company called Nike who is staging a vaguely similar event in 2 weeks called The Human Race 10K. We also mention our dear friend Kevin of The Extra Mile Podcast - and his call for submissions. So get out there folks and record your training for all to share and send it along...Thanks for joining us for this live show and remember there's always an open chair waiting for you at the table.

DATE: Wed, 13 Aug 2008
SIZE: 50.8 MB
Fdip148: The Womans Marathon of the 29th Olympiad

The athletes who will run in the woman's marathon of the 29th Olympiad in Beijing China are some of the very best distance athletes in the world.  Each of them have worked incredibly hard to reach this level of competition, and to qualify to stand at the starting line in Tian'an Men Square.  What happens during this race will be historic; the moments of the event will be forever seared in the memories of those who participate and those of us who will watch the race.  We will witness the pinnacle of Athletic Achievement in a way that will inspire us to do our best, to push ourselves past our own limitations and to reach our own Olympic dreams. Show Links: i_wont_defend_her_marathon_title Call me: +1 206-338-3211 Fdip featured blog: The song "China Girl” was by Lena

DATE: Fri, 08 Aug 2008
SIZE: 62.6 MB
Fdip147: Low Impact Living

When you make a stand and decide to change the amount of natural resources you use, such as the oil and gas used by generators to produce electricity to run your water heaters, and lights, and when you install insulation in your home to keep the heat generated from escaping into the cold and low water use shower heads to reduce the amount of clean water used in the bathroom…you are reducing your dependency on the fuel and water needed by others and the next generation who will run across this planet in years to come, after we’re gone. The Earth does it’s best to heal itself from man made impact.  Given time and natural conditions, nature will reclaim what mankind has paved over and modified to suit our needs for resources and space.  There is such a thing as living in concert with nature, and a duty that each of us has to make the world just a little bit better for the next generation of runners to live in a world with clean fresh air, clean clear water and the beauty that can exist without impact of mankind. Show Links: 6 Fdip featured blog: The song “Terra Nova” was by Jim Fidler

DATE: Thu, 31 Jul 2008
SIZE: 61.0 MB
Fdip146: Running in the Ancient Olympics

The Ancient Olympic Games where part of a festival, where fairness and athleticism where considered sacred.  For over twelve hundred years the games were played in the Athenian city of Olympia and served as a cultural event to promote trade, commerce and diplomacy.  The athlete was respected and set powerful examples for all who came to watch them compete.  Their stories became the part of an ancient legend that inspired the modern games to revive the Olympic Spirit. We owe this spirit, this sense of peaceful competition and international friendship to those who created the ancient Olympic Games and set forth a precedent that has been reinforced through history.  Show Links: Fdip featured blog: The song "History” was by Jason Silver

DATE: Fri, 18 Jul 2008
SIZE: 75.4 MB
Fdip145: Running Legend Frank Shorter

Frank Shorter is one of those rare living legends whose legacy is seen in every runner who seeks to better him or herself, and who runs with an infectious joy and passion…and sincerity.  There are legends in our sport, as there should be…but Frank Shorter is much more than a legend, he is an Olympian, a leader, a teacher, a good person and above all: a fellow runner. Show Links: Fdip featured blog: The song "Good as Gold” by Admiral Twin The episode is sponsored by Go to for your free audiobook download

DATE: Fri, 04 Jul 2008
SIZE: 69.5 MB
Fdip144: Moving to the Music

This episode of Fdip is much different than all the others, and for those of you who dislike the musical selections that I include in each episode, this one is probably not for you.  But music marks our life and times.  Itâs more than just the poetry or melody: itâs the soundtrack that touches us; it expresses and reflects our feelings, it captures our emotions and it gives voice to our hearts.  In this show youâll hear ten independent artists (nine musical) and songs from previous episodes as we celebrate my three years of podcasting and I go for a run around a tiny little island in the State of Maine, because this week: Iâm on vacation!Show Links:I Am Not Afraid by Majek Fashek http://www.majekfashek.comIm Not Running by Big Rain http://www.bigrain.netLife Less Ordinary by Carbon Leaf http://www.carbonleaf.comIn the next life by Al Stravinsky The Sun by Black Lab http://blacklabworld.comLet me Know by the Fire Apes Day by Great Big Sea http://greatbigsea.comTom Cruise Crazy by Jonathan Coulton by Phil Wells episode is sponsored by Go to for your free audiobook download

DATE: Thu, 19 Jun 2008
SIZE: 65.2 MB
Fdip143: The 2008 Fall Marathon Guide

Planning your Fall Marathon is all about setting a goal, with many months ahead of you within which to prepare.  What marathoners learn as we engage in this preparation is that the joy, passion and discovery takes place during our training: in many ways the marathon itself is merely a celebration of what we have been able to achieve through the hours and miles that we’ve spent in training to get us to that starting line. Now is the time to pick our races, now is the time to make our commitments, now is the moment to promise to ourselves and others that we will train well and hard, and complete a 26.2 mile course with dedication, determination, strength and honor…and these are the races that you and I will run. Show Links: t-marathon/ Fdip featured blog: The song “Lost My Way” by Matthew Ebel The episode is sponsored by Go to for your free audiobook download

DATE: Thu, 05 Jun 2008
SIZE: 63.7 MB
Fdip142: Dr. George Sheehan - Personal Best

Today, I'm going to tell you a little bit about a book written by Dr. George Sheehan titled “Personal Best: The foremost philosopher of fitness shares techniques and tactics for success and self liberation, published in 1989 by Rodale Press.  It’s a book of 37 chapters, each one an essay and study into an physical of cerebral aspect of running.  For anyone looking to read a sample of the right brain/left brain writings of Dr. Sheehan, this book gives you a good sense of his style.  He challenges us to think about our lives, our running, and our purpose within each page.  George Sheehan understood that running was more than just an activity; it is an expression of life and love.    Show Links:  Fdip featured blog:  The song “Better Life” was by the band Common Ground from Texas.  The episode is sponsored by Go to for your free audiobook download 

DATE: Fri, 30 May 2008
SIZE: 46.7 MB
Intervals141B: Vino Corrispondenza

Have a glass of wine with me while I catch up on some emails from fellow runners.  Wine is one of my many passions.  In order to appreciate wine you have to come into it with a clear head, a clear palate and a clear nose.  Wine making dates back to 6000 BC and is a major part of the culture of many societies and religions.  Wine is also a social beverage, something to share with friends and enjoy with a good meal.  It’s good for you as well, consumed in moderation wine has been found to have both cardioprotective and chemoprotective effects.  In this short format version of my podcast, I’ll be resting my ankle and enjoying a glass of wine with you as we hear from fellow runners across the planet.

DATE: Thu, 22 May 2008
SIZE: 71.7 MB
Fdip141: Running Barefoot

Today I’d like to point out something that’s really obvious; so obvious in fact, that we tend not to think about it much.  In this episode I present for you a very basic, truthful, scientific and historical bit of trivia that both describes and explains the premise which propose, and that piece of trivia is this: Fred Flintstone never wore running shoes.  Running shoes are not evil: you’ll have to pry my NB 426’s off my hot sweaty feet if you ever want me to give up my running shoes: but we should entertain the idea that running without shoes on the open road may be a more natural, less injurious way to run. Show Links: ure03052.html -23.2.html Fdip featured blog: The song “Running Wild Child” was by Lance Larson from New Jersey; the song featured Richie Sambora  check out his amazing music at The episode is sponsored by Go to for your free audiobook download

DATE: Fri, 16 May 2008
SIZE: 41.6 MB
Intervals140B: Pacing Kathy

I have known my friend Kathy for many years, through many life adventures and glasses of quality wine.  In this short format episode of Phedippidations, we run the Long Island Marathon Festival of Races 10K road race in New York, with the goal of finishing in an hour or less.  This is also the story of how I met my wife and the contentious angry beginnings of a friendship that will last a lifetime, and about my incredible victory in a epic battle which took place during an all night drive to Pennsylvania a long time ago in an automobile far, far away.

DATE: Sat, 10 May 2008
SIZE: 63.9 MB
Fdip140: Remembering Boston

In this episode we'll hear the stories of others who ran the 112th Boston Marathon. When you write up a race report you"re not just doing it for yourself to memorialize the even, you're doing it for others; passing on your observations so that they can incorporate it into their own form of opinion as a way to better understand the event so that we can improve our performance on race day. Its" not enough to just run the race, or even run it well, you have to tell others about your race.  Race reports are a big part of the process of running, racing and competing with each other.  It’s in this way that we give something back to our fellow runners; and with a sport that gives us all so much in terms of joy, passion, and health: the verbal or written telling of your story from the races you run is an important way to give back to this community. Show Links: Fdip featured blog: The song "I feel fantastic�? was by Jonathan Coulton at  The episode is sponsored by Go to for your free audiobook download

DATE: Tue, 29 Apr 2008
SIZE: 60.9 MB
Fdip139: The 112th Boston Marathon

This is a race report and audio recording of my 7th time running the Boston Marathon.  This year was different in that I approached the starting line unprepared for the task ahead of me.  Suffering from a case of peroneal tendonitis, my training was minimal throughout the winter months.  On April 21st, 2008 I made the decision to ignore common sense setting a bad example to friends, family and fellow runners by ignoring my pain and pushing myself through a 26.2 mile race.  What you'll hear in this episode is neither inspiring or noble, but it will raise the question: "Why?‿ Show Links: The song “Curra Road‿ by Sharon Shannon off her 2007 album “Renegade‿ sung by Mike McGoldrick and produced by Daisy Entertainment in Dublin, Ireland. O Fortuna was recorded by the Boston Symphony Orchestra The parody “Finish Line‿ was inspired of the song “Still Alive‿ by Jonathan Coulton 

DATE: Sun, 20 Apr 2008
SIZE: 16.0 MB
Intervals138B: Race Day

It really means a lot to me that you’d come out to have a beer with me, send me such kind words, good wishes, hopeful prayers, emails, blog posts, and voice messages to the Extra Mile PodCast…and for being with me, in spirit, on race day.  This is a short episode of Intervals, produced for race day of the 112th Boston Marathon, with thanks to everyone who have been so thoughtful to a middle aged, middle of the pack, slightly asthmatic, curiously injured fellow runner.

DATE: Wed, 16 Apr 2008
SIZE: 56.8 MB
Fdip138: The Great Race of 1983

The Boston Marathon is a race that challenges an athlete in a way that most courses do not, neither buy design or intent.  It is not a fast course.  It is not a race where any runner, elite or back of the pack, will set a marathon PR, but it is a race for which all other marathons seek to enable athletes to arrive in a small New England town for the eastward run into the heart of bean town.  This is the story of the 87th running of this event, where the last American male runner won the day, and a woman athlete named Joan ran a race for the ages. Show Links: Fdip featured blog: The song “Rearrange New England’ was by the band “Carlotta’s Gift‿

DATE: Fri, 11 Apr 2008
SIZE: 67.3 MB
Fdip137: The 2008 State of the Course

What happens in Boston, starts in Hopkinton.  In this episode I take my last 16 miler from the starting line of the Boston Marathon through the bottom of Newton Lower Falls.  For those of us who will run the race, you’ll eventually come to Hereford Street where crowds will block your forward progress and urge you to turn right.  You’ll run this short block with the screams of spectators echoing off the buildings and will finally make your left hand turn onto Boylston Street, with the finish line just ahead of you…with the promise of a well earned time and an ice cold beer there beyond the portal.   Thank you so much for your incredibly kind words, good wishes and thoughtful prayers in both emails and audio comments on episode 21 of The Extra Mile Podcast.  It means so much to me that you’d take the time to wish me luck, and a happy taper.  In the words of the ancient Romans: “Omnia vincit amor‿ (love conquers all). Show Links: The song “Still in Massachusetts‿ was by “Refuse Resist‿

DATE: Fri, 04 Apr 2008
SIZE: 54.6 MB
Fdip136: Running Legend Kathrine Switzer

It takes courage to stand up to authority.  It requires an act of bravery to break the unfair rules so as to start the discussion.  K.V. Switzer, Kathrine…didn't lace up her shoes on a cold and snowy April day in Hopkinton Massachusetts to prove a point, or to make a statement…she lined up because she had and has a passion in her heart to run.  Show Links:  Marathon Woman: Running the Race to Revolutionize Women's Sports Fdip Blog of the Week: The song "I am Woman‿ was by “Planet of Women‿ 

DATE: Fri, 21 Mar 2008
SIZE: 34.7 MB
Intervals135B: Invitation

I have been invited to run the 112th Boston Marathon, and today I’d like to invite you to join me through this goofy little podcast.  In this short format episode of Phedippidations “Intervals‿ I extend to you an invitation to follow my progress on Patriots Day, April 21st, 2008.  Also, I talk about my gratitude for the thoughtful gift of an invitational entry to this race from a good friend and the Massachusetts Wing of the Civil Air Patrol.

DATE: Fri, 14 Mar 2008
SIZE: 62.6 MB
Fdip135: Who do you run for?

We run for ourselves, for our health, for our family and friends, we run to honor, to celebrate, to achieve, and to accomplish.  We run because we can…because at a very basic level we are good animals who were meant to move with purpose.  We are runners; no better or worse than those who chose to practice an alternate motion of sport, or dance, or action…but we all have good reasons for being out there…and while we might not always be self aware of why we’re doing it: when someone asks you the inevitable question; you might want to consider what your answer will be…who do you run for? Show Links: Fdip Blog of the Week: The song “Irish Rover‿ was by The Blaggards

DATE: Fri, 07 Mar 2008
SIZE: 45.3 MB
Intervals134B: Living with Steve Runner

My name is John.  Today I am going to take to the microphone and, on this special episode of Intervals, give you a sense of what it’s really like to live under the brutal and maniacal dictatorship of my Dad: Steve Runner. For today I hope to uncover the truth for you: that my father is a warped, twisted old man who refuses to buy me a puppy.  As you listen to this episode, I hope you’ll come to appreciate my plight and do everything you can to rescue me from a life with Steve Runner.

DATE: Sun, 02 Mar 2008
SIZE: 80.6 MB
Fdip134: Online Training Logs

Because of my new intermittent schedule, this episode of Fdip has the distinction (and curse) of being the longest I’ve produced thus far.  The internet has created a way for runners to find and use resources for research, community, asking questions, sharing ideas, and for tracking our running performance.  Free online training logs are available for us to use to help us reach our running goals.  You should consider using an online training log to share your running log and upcoming schedule with a larger community of runners who can offer your advice, warn you in advance of injury and join you in your journey on the road. Show Links: Fdip Featured Blog: The song “Keep on Movin’‿ was by David Mansfield

DATE: Sun, 10 Feb 2008
SIZE: 60.0 MB
Fdip133: Pushing Past Exhaustion

To push yourself past your zone of comfort you need to smile, think positively, focus on something other than the pain and weakness and dedicate yourself to a higher purpose other than “just finishing‿.  Most of all, you have to have the insatiable desire to reach your goal by making your efforts on the road more important than just yourself.  If you can do this you will find that you can accomplish great things through your running, and be the runner and human being you’ve always known you could be. This episode ends with an announcement about the future of Phedippidations. Show Links: The song “All I Really Wanted‿ was by Jim Fidler

DATE: Sun, 27 Jan 2008
SIZE: 72.3 MB
Fdip132: Marathoning FIRST

The Furman Institute of Running and Scientific Training stands by their philosophy of training as being the best scientifically proven method to improve as a runner, and gain fitness as an athlete.  By limiting your time on the road to three intense workouts each week, and supplementing your training with cross training, they insist that you will become a better, more efficient runner…able to meet and exceed all of your running goals. Show Links: Fdip Blog of the Week: The song “Wasting My Time‿ was by Matthew Ebel.

DATE: Sun, 20 Jan 2008
SIZE: 56.6 MB
Fdip131: The Big Boom

Running was adopted by a society who had been lulled into a false sense of security within the confines of their all too comfortable, technology empowered life of sedentary doom.  In America, as in other countries…technological advances negated our need to rise off the couch and hunt, gather and endure physical labor.  But as the population grew unhealthy and overweight, they turned to both the sports and medical experts for an answer…and that answer was so basic, simple and pure that the appeal to lace up a pair of running shoes could not be denied.  The explosion resulting from the first running boom was a revolution which continues today…a revolution which you and I are very much a part of, as we take back our bodies and our lives and become the runners we all were meant to be.  Show Links: Fdip Blog of the Week: The song “Revolution‿ was by Albert Aguilar

DATE: Sun, 13 Jan 2008
SIZE: 50.6 MB
Fdip130: The Benefits of Running

When confronted with all of the positive advantages associated with becoming a runner, it helps to consider all of the reasons why running can help you to become a better person, both physically and, in a sense even spiritually.  Because it’s all about living a happier life; a life filled with personal satisfaction along with the physical ability to participate in the world around you. Show Links:  Fdip Blog of the Week:  The song “Run‿ was by Hollow Horse at

DATE: Sun, 06 Jan 2008
SIZE: 58.5 MB
Fdip129: The Hazards of Running

ust about everything in this life offers hazards and benefits.  We balance comfort with pain, satisfaction with disappointment, and safety with danger every time we lace up our shoes and take to the road.  It’s quite obvious, to those of us who call ourselves runners, that the benefits of our sport far outweighs the dangers, it is important for us to be conscious of those hazards not only for our personal safety, but to allow us to logically counter the arguments that the non-runner might offer as an excuse not to join us on the road.  Show Links:  Fdip Blog of the Week:  The song “Remember‿ was by Black Lab at

DATE: Sun, 30 Dec 2007
SIZE: 70.1 MB
Fdip128: Another Loop Around the Sun

In a very real sense, you and I are “the hope of the world‿.  We had some fun last year and some good times.  We made new friends, we enjoyed successes on the road, we had some amazing experiences both together and apart. The lesson to be learned from last year, and the year before that…is that next year, and the year after next…has the opportunity to be the best year of our life and the best year in the life of those around us. There were some terrible things that happened last year as well, but when we live our lives as good animals, behaving with social responsibility, then we are spreading hope…and that ensures that the years to come can always be better that those which came before.  Happy New Year!  Show Links: The song “Auld Lang Syne‿ was by the band Caledonix from Germany

DATE: Sun, 23 Dec 2007
SIZE: 56.3 MB
Fdip127: The In Box Special

Handwritten letters and cards, email messages and our written words written throughout the year and especially during the holidays are a way to keep in touch, to maintain that fellowship that we have with each other.  It’s the stories that are contained in those messages that help to educate and inform us, they help us to relate to each other and put our own experiences into perspective.  In this week’s episode, I’ll read to you some of the email messages that I have in my “in box‿, and invite you to hear the stories of other runners who are living their lives and experiencing their unique experiences all over the world at the very same time that you are.  We are members of a community where the cost of entry is your contribution of thoughts, opinions and observations with each other.

DATE: Sun, 16 Dec 2007
SIZE: 71.2 MB
Fdip126: Base Training

How can running slowly help us to achieve better performances later? It is particularly challenging to go from the relative intensity of pre-race workouts to a speed and pace that is much, much slower. However, if you come to the realization that many runners stagnate on a plateau of performances because they run too few miles, and these miles that they do run are are run too fast, then you open yourself up to the possibility of significant running improvement. Proper base training requires patience and discipline, and this week's guest host, Steve's running advisor John Ellis, explains how the hard part of this period of training comes with the dedication to running "easy."  Show Links:  Fdip Blog of the week:  The song “Starting Over‿ was by the band “Dark Horse‿ from the UK.  Check out their great music at

DATE: Sun, 09 Dec 2007
SIZE: 65.1 MB
Fdip125: Running Legend Billy Mills

Today I will tell you the story of a great and compassionate warrior from the Oglala Latoka tribe named 'Makata Taka Hela'.  Billy Mills bravely faced loneliness and isolation in his college years, and went on to serve the country he loved in the United States Marines.  He is a warrior for justice, an advocate for the young, and a person of character and honor who respects the earth and speaks on the virtues of understanding across all nations, both those defined by governments, and those identified by their people: over 550 tribes within the continental United States. Billy Mills is not only a Running Legend, he is an American Legend. Show Links: Fdip Blog of the week: “As Sure as the Eagle Flies‿ was by Mo Pair from Austin, Texas. “Ewa-shakin-tae‿ was by Joseph G Vincent from British Columbia, Canada

DATE: Sun, 02 Dec 2007
SIZE: 55.1 MB
Fdip124: The 2007 Philadelphia Marathon

The Philadelphia Marathon is a fantastic race, run through and about an incredible city.  This was the best marathon performance of my life where my dreams for a sub four hour finish were possible and within my reach.  I have run 16 marathons prior to Philly, but was able to accomplish something on this day that has eluded me before.  In running through the streets of Philadelphia I gained a new confidence, increased my stamina and improved my endurance to ensure that I would never hit the “wall of doom‿ again.  Show Links: The Song “Ordinary Day‿ was by Great Big Sea from St. John's in Newfoundland,

DATE: Thu, 22 Nov 2007
SIZE: 19.3 MB
Intervals 123B: Giving Thanks

On Thanksgiving Day here in the United States, and in holidays around the world, we feel compelled to offer thanks for the receipt of our good fortune.  It’s a uniquely human need that we have to offer thanks for the good things which occurred to us in the previous solar orbit.  I’m taking a break from my podcast this week, but wanted to thank you for your thoughts, prayers, kind words of congratulations and encouragement.  Thank you for being a fellow runner and a friend, and thank you for helping me to come ever so closer to reaching my dream.

DATE: Sun, 18 Nov 2007
SIZE: 57.0 MB
Fdip123: Holiday Gifts for Runners

Consider using this holiday season as a way to invite someone to become a runner. If to show appreciation or admiration you want to give someone a gift, consider giving them the gift of running by means of some item that is related to our sport. There are many products out there perfect for holiday giving, and they need not be all that expensive or difficult to find. To give someone a gift that encourages them to run, you are showing a special kind of caring through your action…and as we wind down the year, through this holiday season, it is a time for us to share the love, joy and peace of the season; by inviting others to run. Show Links: Fdip Blog of the week: The song “Re-Gifting for the Holidays‿ was by “The Alice Project‿ from New York. Check their great music at

DATE: Thu, 08 Nov 2007
SIZE: 59.4 MB
Fdip122: Performance Eating

You wouldn’t fill the fuel tank of an airplane with half the fuel needed to land it safely on the ground. You wouldn’t lift off in a spaceship that had a leak in it’s main propulsion rocket, and you certainly wouldn’t fill the gas tank of your car with chocolate pudding if you ever expected to successfully drive our of your parking lot. You need to fuel your body with the correct balance of carbs, fat and protein at a time prior to your race event that benefits your performance without leading you to some destiny with the glycogen wall.

DATE: Thu, 01 Nov 2007
SIZE: 48.5 MB
Fdip121: Things to do Before You Die

There is just so much to do in this world, so much to experience, and it would be so terribly wrong of us not to do so. As runners, we have an opportunity, every day, to rise above the tedium and experience life to the fullest; and having a list of things to do before you run your last mile is a way to keep yourself focused not on the finish line of your life: but on the joy of your life’s race, while you’re in it.

DATE: Thu, 25 Oct 2007
SIZE: 61.8 MB
Fdip120: The 2007 Bay State Marathon

With three solid hours of sleep, the depressing notion that my beloved Boston Red Sox had lost a crucial game in extra innings, and the understanding that I was about to run my 16th marathon, fellow runner John Ellis and I crossed the chip mat at the starting line of the Bay State Marathon in Lowell Massachusetts, and I ran the best marathon of my life. What happened next was not magic. It wasn’t some kind of impossible stroke of luck, and it wasn’t completely unexpected: to be a runner is to accept the same kind of challenge that a profession ball team accepts when they compete in the World Series. It’s all about overcoming barriers to success and celebrating those successes when the challenge is overcome.

DATE: Fri, 19 Oct 2007
SIZE: 61.4 MB
Fdip119: Results from Beyond the Couch of Doom

Over 12 hundred fellow runners ran the second annual Phedippidations World Wide Half Marathon and Kick the Couch 5K. It was an event that demonstrated the fraternity and fidelity of athletes all over the world, of widely different physical condition and abilities. When we accepted the challenge to run in this event, we accepted the role of becoming a runner. We ran in official events, back country roads, in parks with friends, on military bases, quiet places, and organized races. We ran together though apart, thinking globally yet participating locally, setting an example for those around us who might not understand the significance in running a World Wide event, but will always be invited to join us…on the road. ***WARNING*** this episode ends with an angry, (almost psychotic) rant about accusations made of runners at this years Chicago Marathon.

DATE: Thu, 11 Oct 2007
SIZE: 72.8 MB
Fdip118: Cheers from the World

Today we run all over the world, at the very same time and encourage each other to push ourselves past our physical limitations. We are living for the moment, and nothing else matters. Each of us has an unstoppable power within us, earned through dedicated training, determination and the friendship of fellow runners near and far. Over a thousand of us will run today across 45 countries, 6 continents and one small blue bubble in a lonely vast, cold and empty universe, but we are not alone: Today we think global, and run local.

DATE: Fri, 05 Oct 2007
SIZE: 54.5 MB
Fdip117: The Perfect Pace

There is a pace you can run which will get you to the finish line of your race totally spent and with nothing left. There is a pace you are able to run that will have you crossing the finish line knowing that you ran as fast and strong as you possibly could. You need to find that measure of minutes and seconds per mile or kilometer, by testing yourself, reviewing your most recent past performance and making a best guess at what will be your perfect pace.

DATE: Fri, 28 Sep 2007
SIZE: 62.6 MB
Fdip116: Where Are We Going?

So where are we going when we lace up our shoes? Where are we going when we head out that door? Where are we running, not why or how…but where? There has to be a purpose to all this…and it’s only logical that that purpose is our direction, and that direction has a name, and that name is “Joy‿.

DATE: Fri, 21 Sep 2007
SIZE: 57.3 MB
Fdip115: Running Legend Fred Lebow

Fred Lebow was a showman and a promoter who was one of the main reasons why distance running and marathons became so popular as the running boom exploded. He transformed the NYC Marathon from a local event in Central Park with 55 finishers to one of the world’s largest running events with over 25,000 finishers running through all five boroughs of New York City. He lived his life to the fullest, against the dangers and odds of both the Nazi and Soviet occupations of Romania, and although fate handed him a shorten race, with his gall and love of life he turned it into a marathon.

DATE: Fri, 14 Sep 2007
SIZE: 52.2 MB
Fdip114: Hard Days

You need to incorporate hard workouts into your training program if you’re looking to extend the duration of your runs, and improve the speed at which you compete. Hard runs are the key to your adaptation as a faster, more efficient runner….they are the only way you can achieve your goals on the road. As a runner you need to experience physical stress with the understanding that when it comes getting your miles in: The harder they come, the harder they fall.

DATE: Fri, 07 Sep 2007
SIZE: 61.3 MB
Fdip113: Periodization

Periodization is a way to incorporate different phases of training through out your athletic life. It’s a system custom fit for you and your running goals, and is a way to remain fresh, focused and motivated throughout the year. You build a base, you prepare for your race, you taper well and you’ll find that on race day, it’s easier to run.

DATE: Sat, 01 Sep 2007
SIZE: 57.8 MB
Fdip112: The Mile

The human body is a remarkable vessel capable of impressive action, best displayed within the course of running a statute mile. A milerembraces a style of running that demands all of her or his faculties: physically, mentally and spiritually. To watch a mile race is to watch an extreme form of performance art, but it is also to behold the beauty and wonder of the human body, in motion, as it was meant to be: running fast, and hard, moving smoothly with purpose and a searing determination that is a wonder to behold.

DATE: Fri, 24 Aug 2007
SIZE: 63.5 MB
Fdip111: Climate Change and the State of the World Wide Course

The state of the World Wide Half Marathon race course is in jeopardy if the projected global temperatures increase as they are expected to do. We owe it to our fellow runners, and future generations to use the natural resources of our planet with care, respect and intelligence. Ignorance of the truth is not an option, and it does not matter who or what is to blame for Global Warming: what matters is that we be responsible and take action, today, right now, not later; today, not tomorrow, this very hour.

DATE: Mon, 20 Aug 2007
SIZE: 61.2 MB
Fdip110: The 2007 Falmouth Road Race

For the 35 th  Annual Falmouth Road Race, I’m once again running with my friend Joe.    It’s summertime on Cape Cod, with the promise of an ice cold beer waiting at the finish line, and what better way to share such a delicious frosty beverage than with an old friend.

DATE: Wed, 08 Aug 2007
SIZE: 56.5 MB
Fdip109: Dr. George Sheehan: This Running Life

Dr. Sheehan taught us that this running life sets us apart from the sedentary, but not necessarily above them. There is a runner in all of us, even for those who sit on the “Couch of Doom‿ because the body is willing, but it is our spirit that needs ignition. As runners, we are required to live a life of work, and a life of play, but above all, a life less ordinary.

DATE: Thu, 02 Aug 2007
SIZE: 56.8 MB
Fdip108:Running Without the Hurt

We all understand the concept behind the phrase “no pain, no gain‿. As runners, we can accept some level of aches and injuries for our efforts on the road; but we must not invite pain as an expected and acceptable consequence for hard training…we must prepare our bodies for the pressure and force that we’ll put upon it by taking preventative measures that will help us to run without the hurt.

DATE: Wed, 25 Jul 2007
SIZE: 54.1 MB
Fdip107: The Joy of Junk Miles

Junk miles and recovery runs are important elements of a good training program as they can help you run faster and longer. They allow you to enjoy slow easy runs while your body is healing from the stress forced upon it in the hours before you hit the road and they allow you to reach some whole number goal of daily or weekly mileage to appease the guilt you might carry for running below a self made threshold of distance that you consider significant and a source of pride.

DATE: Thu, 19 Jul 2007
SIZE: 58.6 MB
Fdip106: Run Walking

As runners, our intent in a race is to meet and exceed our goals by moving as fast as possible towards the finish…but while the motion of running is always going to be our primary method of locomotion, you should not ignore the benefits of incorporating walk breaks as a means towards finishing fast and strong, as well as to ensure a faster recovery.

DATE: Wed, 11 Jul 2007
SIZE: 55.0 MB
Fdip105: Running Over Fifty

When you get to an age where the world tells you that you’re quote “old‿, when society begins to classify you as a “senior‿ and treats you with the respect that the elderly deserve: don’t reject the kindness or attention; but neither should you “act your age‿. If you are a runner, training and taking part in a road races: then you are NOT old.

DATE: Wed, 04 Jul 2007
SIZE: 62.8 MB
Fdip104: Run, Blog and Share

You owe it to yourself, and to the rest of the running community, to start writing a blog, or producing a podcast. Write about your thoughts, your opinions and share your rambling diatribes…because at some point you’re going to write or record something that will touch another fellow runner, somewhere in this world, in such as way that it will have an important and positive influence in their life.

DATE: Thu, 28 Jun 2007
SIZE: 54.4 MB
Fdip103: Running Around the World

This year, the Phedippidations World Wide Half marathon will take place on the third planet from the sun, 26,000 light-years from the galactic center.  It’s a tiny blue bubble of life swarming with fellow runners who will be thinking of this global community while running on their local portion of the planet.  As we travel around the globe, or look to imagine those places where our fellow runners take to the roads and paths, we should consider that at only 25,000 miles in circumference the Earth really is a small, small world.

DATE: Wed, 20 Jun 2007
SIZE: 54.2 MB
Fdip102: Repulsively Running

The embarrassing things that can happen to our bodies may not be a good topic of conversation at a dinner party, but they are all a part of our human condition, and need to be understood and dealt with as we push ourselves past our physical limits, on the road.

DATE: Wed, 13 Jun 2007
SIZE: 61.7 MB
Fdip101: Running Legend: Jesse Owens

Jesse Owens represented the United States in the 1936 Olympic Games, held in Berlin.  It was here that he showed the world that human beings are endowed with unalienable rights, as well as incredible talent.  Jesse proved that ethnicity and skin color were meaningless and that all men are truly created equal.

DATE: Wed, 06 Jun 2007
SIZE: 60.2 MB
Fdip100: Thoughts

Let’s talk about what Phedippidations is, what I believe in, whether I am delusional, what running means to me, and what this podcast means to me.  These are the thoughts that go through my head during a long run in the back country roads where these Phedippidations are born. Thoughts, opinions, observations and rambling diatribes are all composed while we’re out on these long distance runs across the planets surface.

DATE: Thu, 31 May 2007
SIZE: 66.2 MB
Fdip99: Marathon Fueling

You need to experiment with what you use to fuel yourself before, during and after a marathon.  It is as important as stretching, and following your training schedule as you prepare your body for the miles you have before you.

DATE: Thu, 24 May 2007
SIZE: 56.4 MB
Fdip98: Running Etiquette

These rules of running etiquette are common sense items that most runners follow without much thought.  They can all fit under the single heading of “being respectful of our fellow runners‿ whether we’re out training, in a race, or just getting a few miles in with friends.  It really comes down to that ol’ phrase “Do unto others as you as you would have done unto you‿.

DATE: Thu, 17 May 2007
SIZE: 54.8 MB
Fdip97: Monitoring of the Heart

Monitoring the rate at which your heart pumps blood around your body is one way to measure your cardiac fitness, but having a feel for your body’s perceived exertion is just as important.  A heart rate monitor device may give you some useful information you can use to help improve your running performance.

DATE: Fri, 11 May 2007
SIZE: 50.7 MB
Fdip96: Recipe for a Distance Runner

Just as it is with any recipe, the one that will comprise your existence as a distance runner will be varied and unique. But just as you require eggs for an omelet, flour for cake and potatoes for making French fries…you will have basic ingredients required of you as you re-create yourself into an endurance athlete.

DATE: Wed, 02 May 2007
SIZE: 62.1 MB
Fdip95: First Marathons

The stories about a runner’s first marathon are filled with emotion,well deserved pride, and a sense of satisfied accomplishment.  You will hear  how they set themselves a seemingly impossible goal that,through hard work, persistence, and an indomitable spirit they were able to achieve.  These are changed people who have come to understand that nothing is impossible if they have the desire and dedication to run, quite literally, towards their goal.

DATE: Thu, 26 Apr 2007
SIZE: 56.4 MB
Fdip94: More Memories of Boston

There are 20,348 stories, from 20,348 runners who ran the 111th Boston Marathon this year, and each one is special, unique, inspirational, entertaining, and worthy of your interest.  In this episode we hear from a few of our fellow runners, who ran 26.2 miles in a New England Nor’Easter.

DATE: Thu, 19 Apr 2007
SIZE: 54.0 MB
Fdip93: The 111th Boston Marathon

The 111th Boston Marathon took place during a Nor’Easter, with major flooding, driving rains, cool to cold temperatures and a sustained wind of twenty miles per hour with gusts up to forty miles per hour. A record number of qualified entrant chose not to run the race, but the hearty few who accepted the challenge experienced the race of their lives.  This podcast was recorded as I ran the Boston Marathon.

DATE: Sun, 15 Apr 2007
SIZE: 39.6 MB
Intervals 92B: Marathon Monday

Thank you, fellow runners, for all of your kindness.  In this episode of Intervals; I thank many of the people who helped me in small and large ways; I get some last minute advice from John Ellis and a surprise guest who formulated the plan that I followed to prepare for the 111th Boston Marathon; and we talk about the Nor'easter that I'll be running the race in (something I like to think of as a perfect condition rather than a perfect storm).  Have a great Patriots Day everyone!  As you listen to this, I'll be out there: running down a dream!

DATE: Tue, 10 Apr 2007
SIZE: 59.5 MB
Fdip92: A Duel in the Sun

The story of the 1982 Boston Marathon is more than just a story about two elite  athletes and a closely contested race.  It is the story of the underdog facing  the champion, and was one of the most intensely exciting finishes in modern race  history.  This is the story about Alberto Salazar and Dick Beardsley in the 86th Boston Marathon.

DATE: Wed, 04 Apr 2007
SIZE: 57.0 MB
Fdip91: Running Legend Joan Benoit Samuelson

Joan Benoit Samuelson won the Boston Marathon twice and was the first Olympic Gold Medalist in the Woman’s Marathon.  She is an inspiration not only to women runners, to but all runners who suffer from overuse injuries with hopes of recovery.  She continues to be an amazing athlete, a passionate proponent of children’s charities, and a true legend in every sense of the word.

DATE: Wed, 28 Mar 2007
SIZE: 59.1 MB
Fdip90: The 2007 State of the Course

A detailed description of the Boston Marathon course for the 111th running of this world famous event.

DATE: Wed, 21 Mar 2007
SIZE: 55.7 MB
Fdip89: A Pain in the Knee

This episode is all about the knees...runners knee is the most common runners injury. In Fdip#89 we talk about how it happens and what to do about it.

DATE: Wed, 14 Mar 2007
SIZE: 59.5 MB
Fdip88: The Acidity of Motion

Lactate Thresholds and what they mean.

DATE: Wed, 07 Mar 2007
SIZE: 51.0 MB
Fdip87: Children Running

Should our children run road races and marathons? Is it safe? Is it even a good idea to let our kids join us on the road?

DATE: Sun, 04 Mar 2007
SIZE: 47.5 MB
Fdip86: C25K

Non-runners need a goal to slowly move them off the couch onto the road to the point where they can carry their bodies a mere 196,850 inches from a starting line to a finish line. This is the C25k running plan.

DATE: Sun, 25 Feb 2007
SIZE: 47.9 MB
Fdip85: Running Legend: Steve Prefontaine

Steve Prefontaine was a runner, and an artist in motion: all beauty, and passion, fire and guts encased within a body that sought perfection. Fdip Blog of the week: The song “Pre‿ by Phil Wells:

DATE: Sun, 18 Feb 2007
SIZE: 50.2 MB
Fdip84: Sympathy for our Spouses

You have to have respect and be considerate when you’re in a relationship with a significant other….but most of all, you have to be sympathetic to their needs, and mindful of the way they’ll feel when you’re out on the road.

DATE: Sun, 11 Feb 2007
SIZE: 53.8 MB
Fdip83: Better Sounds to Run With

Thanks to new media and portable technology and the technological advances made in the last decade, you can take to the roads and listen to whatever YOU want to listen to, and if you learn something new along the way, you can tell your friends that you heard it on a podcast.

DATE: Sat, 03 Feb 2007
SIZE: 47.9 MB
Fdip82: The Stigma of Steroids

Runners have a gift.  To enhance our performance with anabolic steroids and muscle-building drugs is to deny that gift.  If you pollute your body with steroids you are cheating, and become a fraud.  Steroid abusers can never enjoy the pride of personal, natural achievement in athletics.

DATE: Sun, 28 Jan 2007
SIZE: 54.3 MB
Fdip81: Race Directing

A race director is part event organizer, part manager, part orchestra leader and part head chef.  In this episode I talk about some of the things a race director will need to think about to conduct a successful race, and I take a run through the Las Vegas Strip, where nothing is real, but at least everything is pretentious!

DATE: Mon, 22 Jan 2007
SIZE: 46.8 MB
Intervals 80B: Steve Runner's Neighborhood

Over the past 80 episodes you and I have been running together every week, often in my town of Oxford, Massachusetts, yet I’ve never really described the places that I run through every day.  In this episode of Intervals, my friend Joe goes for a run with us and tries to describe my neighborhood.

DATE: Sun, 21 Jan 2007
SIZE: 56.7 MB
Fdip80: Dr. George Sheehan: Running and Being

Dr. George Sheehan returned to the road at the age of 45 to become “fully functional‿ as a good animal. His book, “Running and Being‿ became a philosophical bible for runners around the world.  In it, he taught us that this is our moment to live, and that we should not let life pass us by: we must run and be in order to know the total experience.

DATE: Sun, 14 Jan 2007
SIZE: 52.1 MB
Fdip79: Heading for the Hills

If you can incorporate hill training into your training program, you will gain a competitive edge with those whom you race against on the road.  You will gain strength and be more comfortable and confident as you meet the challenge and reach the top of the hill.

DATE: Sun, 07 Jan 2007
SIZE: 52.1 MB
Fdip78: Charity Running

Charity is one way to give back to the world around you.  By finding a noble purpose to your running, you will have lived a good and honorable life that will inspire others to behave as you, and that, in the end may be your most charitable gift of all.

DATE: Sun, 31 Dec 2006
SIZE: 52.8 MB
Fdip77: In Review of Our Last Solar Orbit

In this episode we look back on some of the possibly more amusing moments of this PodCast. In a year of sad and bad news, war and disasters: it’s important to remember that it was a year worth living, and hoping that the next one is an improvement over the last. Happy New Year!

DATE: Sun, 24 Dec 2006
SIZE: 40.4 MB
Fdip76: The Moderate-Consistent Marathon Plan

I’m following a new marathon training plan for my Spring race.  It’s no longer about just getting the miles in.  It’s about learning what marathon pace feels like, and teaching my body to achieve that speed through moderate distances on a consistent basis.

DATE: Sun, 17 Dec 2006
SIZE: 55.2 MB
Fdip75: The Burnt-Out Syndrome

It happens to the best of us, the Burnt Out Syndrome is a very real thing, and it’s important to listen to your body as well as your spirit to detect the symptoms…because if you push too hard or run a mile too far, you’re going to snap.

DATE: Sun, 10 Dec 2006
SIZE: 63.0 MB
Fdip74: Even More Gadgets and Gizmos

The tradition of gift giving during the holidays has become part of our culture, so in advent of the day we present an independent review of a few items that your fellow runners might hope to receive should some fat man in a gaudy suit shimmy down your chimney bearing even more gadgets and gizmos.

DATE: Sun, 03 Dec 2006
SIZE: 53.1 MB
Fdip73: Argumentum Adversus Integritas Curriculum

There are those who believe that middle of the pack runners should never be allowed to run a marathon.  Twice a year, so called journalists and essayists embark on a controversial attempt to discredit our fellow runners, and ridicule our efforts on the road.  In this episode, we dissect one such attempt from a writer “wanna-be‿ and give him a piece of his own medicine.

DATE: Sun, 26 Nov 2006
SIZE: 48.8 MB
Fdip72: Running Legend Jim Fixx

Jim Fixx was the guru of running, he was the one who told the world about the benefits of our sport, and even in his death: he taught us to remember the heart: both for it’s biomechanical wonder and frailty, and the romantic property we bestow upon it with our love for life.

DATE: Sun, 19 Nov 2006
SIZE: 47.0 MB
Fdip71: The Cost of Running

Increased longevity, a better quality of life, a more profound sense of self satisfaction and personal fulfillment are all yours for the cost of a pair of running shoes, some time to train and the energy to move your self across the planet. This is the cost of running, and the benefits are endless.

DATE: Sun, 12 Nov 2006
SIZE: 44.6 MB
Fdip70: Exercise Addiction

There is a popular misconception that runners are afflicted with a compulsive physiological and psychological disorder.  It is said that some runners are addicted to exercise. In this episode we look into some of the research surrounding this, and search for the truth about exercise addiction.

DATE: Tue, 07 Nov 2006
SIZE: 31.4 MB
Intervals 69B: After the Marine Corps Marathon

In this short format show we go back to Virginia, to meet up with my friend Joe after our successful running of the 31st Marine Corps Marathon, I also introduce you to a few other PodCasts which you’ll want to check out, and I read some race reports and emails from fellow runners.

DATE: Sun, 05 Nov 2006
SIZE: 59.2 MB
Fdip69: The 31st Marine Corps Marathon

In this episode I have the honor of running a 26.2 mile marathon with the assistance and protection of the United States Marine Corps through the streets of Virginia and Washington DC.  It’s an amazing thing when you meet the people who guarantee your freedom to run across your country.  These are the soldiers who risk their lives so that my family and I can sleep peacefully at night, safe from harm.  God Bless the US Marines.

DATE: Sun, 29 Oct 2006
SIZE: 49.0 MB
Fdip68: Bravery

It takes true courage to take that first step and become a runner, it takes a promise to oneself that you will abandon the comfort of a stationary life and accept the long hours and miles, sweat, pain and sinusoidal discouragement and joy that your new life, as a runner will bring you.  It takes dedication, perseverance, and above all: bravery.

DATE: Sun, 22 Oct 2006
SIZE: 54.0 MB
Fdip67: Results From Around the World Wide Half

578 runners registered for the 1st World Wide Half, and 49% recorded a finishing time.  Of all the things you earn in running a road race, your finishing time is the most important evidence of your performance. Aside from the satisfaction of having taken part in something special like a World Wide Half Marathon you have an official time to call your own.

DATE: Sun, 15 Oct 2006
SIZE: 50.2 MB
Fdip66: The 1st Annual Fdip WWHalf Challenge

Over 560 runners from 23 countries took part in the First Annual Phedippidations World Wide Half Marathon Challenge. “Think Global, Run local‿ is not an ethereal concept.  It’s a real challenge to real runners all connected through their own thoughts, opinions observations and rambling diatribes and spaced only 104 thousand half marathons away from each other.

DATE: Sun, 08 Oct 2006
SIZE: 59.6 MB
Fdip65: Shouts of Encouragement

With over 470 runners in 23 different countries, many of whom have never run a half marathon before, this episode celebrates life through the simple act of running.  Produced to inspire, support, encourage and comfort: this special edition of Phedippidations will help all of us who are running this and other races as we “Think Global, Run Local‿.

DATE: Sun, 01 Oct 2006
SIZE: 52.7 MB
Fdip64: Race Day Strategies

Your pre-race strategy doesn’t end when you cross the starting line, but when you cross the finish line and beyond.  You need to experiment with your own unique race strategy to find one that works best for you.

DATE: Sun, 24 Sep 2006
SIZE: 50.0 MB
Fdip63: Running Legend Bill Bowerman

Bill Bowerman was one of the greatest track coaches of all time, who coached some of the greatest runners of all time.  He was also co-founder of a famous running shoe company and inventor of the modern day running shoe.  This week, we look back on his life and his contribution to the sport of running.

DATE: Sun, 17 Sep 2006
SIZE: 53.6 MB
Fdip62: Mental Training

In this episode we look into the techniques needed to train the mind for the psychological challenges of running.  We need to be prepared for those running events that are difficult to imagine, and troublesome to contemplate. You have the power to overcome any lack of confidence you may currently harbor, and in this episode of a goofy little podcast we’ll talk about ways that you can overcome your minds propensity to panic on the road.

DATE: Sun, 10 Sep 2006
SIZE: 49.6 MB
Fdip61: Running Around Town

Get to know the places where you run. Understand and appreciate the history, art and nature of the places that you run through and upon.  You owe it to yourself to hear that story, as an added benefit to your ability to run fast through and upon that land, while running on the open road.

DATE: Sun, 03 Sep 2006
SIZE: 44.1 MB
Fdip60: Predicting Performance

Here in New England, if you don’t like the weather: wait 10 minutes and it’ll change for the better or worse.  Predicting your finishing time in a half or full marathon is a more scientific venture based on a variety of different formulas all of which attempt to help you set your race goals and give you something to laugh at as you run past the limits set by fuzzy math.

DATE: Sun, 27 Aug 2006
SIZE: 38.1 MB
Fdip59: Those Who Support Us

There are people in your life who in a major or minor way support, enable and encourage you to take your body through the pains of training to the glory of race day; and we owe these people our deepest gratitude.  In this episode we talk about our support team, friends and family who enable us to reach our personal best through running.

DATE: Sun, 20 Aug 2006
SIZE: 55.3 MB
Fdip58: 2006 Falmouth Road Race

Sometimes you come to the race with you’re “A‿ game being only a C minus.‿  I came to the Falmouth Road Race less prepared than my friend Joe, but I did have one trick up my sleeve, one strategy to try.  In this episode, we’ll see if my strategy to beat Joe in this years Falmouth worked!

DATE: Sun, 13 Aug 2006
SIZE: 54.6 MB
Fdip57: On the Surface

From the shores of Wells Beach in Southern Maine, this week I run a twelve miler on the sand and talk about running surfaces.  One of the great things about our sport is that you can run on just about any surface, anywhere in the world. But not all surfaces are created equal.

DATE: Sun, 06 Aug 2006
SIZE: 60.8 MB
Fdip56: Running Legend Eric Liddell

Eric Liddell believed that everything he did should give God pleasure. As a runner he was the fastest and had achieved the highest glory, and as a religious man he found that his greatest strength came from God.  In this weeks episode we look back on the life of a Scottish hero whose missionary work in China outshined his unlikely success in the Olympic games. We’’ll also hear from Mal reporting from the war zone in Northern Israel.

DATE: Sun, 30 Jul 2006
SIZE: 54.6 MB
Fdip55: The Maine Woods of Thoreau

As runners, we need to experience the peace and tranquility of quiet places, if only to refresh our commitment to the Henry David Thoreauian ideals that made us runners in the first place.  This week I paddle up the Allagash with my son, father and nephew on an adventure that is as fulfilling as a marathon road race.

DATE: Sun, 23 Jul 2006
SIZE: 45.6 MB
Fdip54: Cross Training for Runners

In this episode we talk about cross training, and tell you what some of the experts say about the best exercises to perform as a means to complement the running that you do.

DATE: Sun, 16 Jul 2006
SIZE: 46.8 MB
Fdip53: The Perils of Overtraining

In this episode we look into the problems of overtraining, and try to consider listening to our barking bodies.  I re-enact a meeting I had with my sports doctor several years ago, and you’ll hear me at batting practice and at a Worcester Tornadoes ballgame where my son and I cheer until our throats are raw!

DATE: Sun, 09 Jul 2006
SIZE: 48.8 MB
Fdip52: Forgive us our Trespasses

You should be able to approach your run each day with the ability to forgive yourself for the way you’ve eaten, your lack of sleep, or laziness in the previous days.

DATE: Tue, 04 Jul 2006
SIZE: 20.7 MB
Intervals 51B: Independence from Mainstream Media

As part of a collaboration with photographers, bloggers, podcasters and vloggers, July 4th is a day to declare our independence from mainstream media.  In this episode of Intervals, I play three “PodSafe‿ songs that you’ll probably not hear on the radio.

DATE: Sun, 02 Jul 2006
SIZE: 48.2 MB
Fdip51: A Life of Passion

We need to encourage those who face life with sadness and emptiness to fill their lives with a passion for something, anything, and everything.  Don’t let someone you know live a life without purpose or passion: One way to help them might be to inspire them to run.

DATE: Mon, 26 Jun 2006
SIZE: 14.4 MB
Intervals 50B: The 3rd Annual Sharon Timlin Memorial 5K Road

The Angel Fund is a non-profit organization dedicated to supporting ALS investigations at the Cecil B. Day Laboratory for Neuromuscular Research at Massachusetts General Hospital in Boston.  In this show I run 5K race which serves to raise money to fight ALS.

DATE: Sun, 25 Jun 2006
SIZE: 51.9 MB
Fdip50: More Gadgets and Gizmo�s

Let’s face it, gadgets are cool…little shiny electronic things you hook up to your head, arms or body to measure one thing or another, or provide you with some sort of feedback is interesting and can even be fun.  In this episode I talk about four of the latest gadgets and gizmo’s for runners.

DATE: Sun, 18 Jun 2006
SIZE: 54.6 MB
Fdip49: Hot Weather Running

The earth is 93 million miles from the sun, but humans are fragile creatures and if you’re pushing your body up to and past it’s operational limits during a long run, you need to defend yourself from the solar radiation that might turn your distance long run into a life threatening crawl.

DATE: Sun, 11 Jun 2006
SIZE: 56.0 MB
Fdip48: Becoming a Good Animal

The phrase: “To become a good animal‿ means to be the creature you were meant to be.  As a runner, you are obligated to first be a good animal, before you can become a good human being.

DATE: Sun, 04 Jun 2006
SIZE: 43.6 MB
Fdip47: Vitamin Vitality

In this episode I tell you about the thirteen essential vitamins that human beings require for good health.  I also discuss a study that links antioxidents to a decrease in muscle damage after a marathon.

DATE: Sun, 28 May 2006
SIZE: 57.9 MB
Fdip46: Running Legend: Terry Fox

Terry Fox was a true runner in every sense of the word.  In this episode I tell you the story of this Canadian hero who faced a life threatening disease with courage and defiance; and taught us all how to live our lives to the fullest.

DATE: Sun, 21 May 2006
SIZE: 53.6 MB
Fdip45: The Kindness of Runners

In this episode I talk about the kindness of runners, and make the case that through their example the world is at least a slightly better place.

DATE: Sun, 14 May 2006
SIZE: 54.5 MB
Fdip44: The Need for Speed

In this episode we discuss all things aerobic and the methods by which you can train your body to move faster across the planet.

DATE: Sun, 07 May 2006
SIZE: 46.4 MB
Fdip43: Marathon Recovery

In this episode we talk about marathon and race recovery, we talk about what you should and shouldn’t do in the minutes, hours and weeks following your target race.

DATE: Sun, 30 Apr 2006
SIZE: 51.9 MB
Fdip42: Memories of Boston

What happens in Boston, stays in Boston…but you carry the memories with you.  In this episode we talk about some of the things we couldn’t fit into the previous show.

DATE: Mon, 24 Apr 2006
SIZE: 7.96 MB
Intervals 41B: Interview with MWCAP at the Athletes Village

Recorded on Patriots Day, I interview two officers from the Air Force Auxiliary, an organization I have represented at Boston for the past three years.

Recent Comments for Phedippidations
Motivating through enfless winter

Found Phedip in Feb 2013 (new to podcasts) Alternating between current & "retro" episodes. I really appreciate your perspective & sense of humor. Keep on keeping on. / dave

Submitted By: Dfoss@... (on 3-2013)

Phedippidations, phedippi, phedip

Steves podcast on running is well researched, well written and well executed. It is funny and informative. I love hearing about his own struggles with running and life in general and I even forgive his infrequent angry outbursts for their honesty. Its always at the top of my playlist.

Submitted By: mr_caffeine@... (on 8-2010)

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