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Thoughts, opinions, observations and rambling diatribes composed during distance long runs. Steve Runner is a mild mannered middle-of-the-pack distance runner who shares the output of his cranial stimulation with his audience while training for his next marathon. Phedippidations is a PodCast (or “RunCast�?) named after the legendary Greek messenger: Phedippides. A modern day messenger of sorts; Steve runs near his home in Central Massachusetts.

Each show is dedicated to an aspect of running, covering topics such as: training, injury, gadgets, nutrition, strategies and his pathetic attempts at breaking four hours. Because many of these programs are recorded on the run, Steve tends to drift onto too many off topic discussions, but if you’ve ever wondered what was going on in the heads of those Sunday morning runners you’ve seen plodding through heat waves, torrential downpours or blinding snow storms: then Phedippidations is the PodCast for you.

Produce at least every two weeks for runners, by a runner, subscribe to Phedippidations at
Recent Episodes for Phedippidations
DATE: Mon, 26 Jun 2006
SIZE: 14.4 MB
Intervals 50B: The 3rd Annual Sharon Timlin Memorial 5K Road Race to Cure ALS

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
Phedippidations 50: 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
Phedippidations 49: 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
Phedippidations 48: 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
Phedippidations 47: 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
Phedippidations 46: 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
Phedippidations 45: 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
Phedippidations 44: 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
Phedippidations 43: 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
Phedippidations 42: 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 Athlete’s 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.

DATE: Sun, 23 Apr 2006
SIZE: 57.3 MB
Phedippidations 41: The 110th Boston Marathon

Despite his weakness on the field of battle, Steve Runner attempts to complete the 26.2 mile Boston Marathon, facing a barrier to glory that he never trained for, never anticipated, and was ill prepared to overcome.

DATE: Sun, 16 Apr 2006
SIZE: 41.1 MB
Phedippidations 40: The History of Boston

The origin of the Boston Marathon, the heros, and the stories that defines it as one of the greatest road races in the world.

DATE: Mon, 10 Apr 2006
SIZE: 6.17 MB
Intervals 39B: Race week, thank you and athlete alert

The short format show “Intervals” is not a new PodCast, rather it’s an extension of the previous weeks show, presented infrequently so listeners can hear more up-to-date information. I’ll have a few of these during the Boston Marathon.

DATE: Sun, 09 Apr 2006
SIZE: 52.7 MB
Phedippidations 39: Running Legend: Johnny A. Kelley, The Elder

Johnny Kelley ran the Boston marathon a total of 61 times in his lifetime, finishing 58 times. He won the event twice, and came in second a total of seven times. He was truly a man who defied age and a legend whom everyone loved.

DATE: Sun, 02 Apr 2006
SIZE: 51.0 MB
Phedippidations 38: A Tour of the Boston Marathon Course

The first 16 miles of the Boston Marathon are downhill, but it’s what happens coming out of Newton Lower Falls that separates the weak from the strong.

DATE: Sun, 26 Mar 2006
SIZE: 44.4 MB
Phedippidations 37: Stretching for Prevention

The majority of experts agree that you should stretch, but should do so consistently and rarely before a long run.

DATE: Sun, 19 Mar 2006
SIZE: 51.9 MB
Phedippidations 36: Boston’s Run to Remember Half Marathon

In this episode I run the Boston’s Run to Remember Half Marathon, a race dedicated to the memory of 294 Massachusetts Law Enforcement officers who gave their lives in the line of duty.

DATE: Sun, 12 Mar 2006
SIZE: 54.9 MB
Phedippidations 35: Without Volunteers There Would be Darkness and Chaos

In this episode I talk about the importance of race volunteers, Terry from Knoxville interviews the volunteer coordinator for KTC and I come across something strange on my 18 mile run.

DATE: Sun, 05 Mar 2006
SIZE: 48.4 MB
Phedippidations 34: The Loneliness of the Long Distance Runner

In this episode we talk about being alone on the open road, and how running can be the cure to true loneliness.

DATE: Sun, 26 Feb 2006
SIZE: 48.0 MB
Phedippidations 33: The Marathon Mystique

There is a mystique to the marathon that by it’s very name leaves an impression to those around you, and inspires others to follow in your footsteps. In this episode seek to answer the question “Why do so many runners chose to run a marathon?”

DATE: Sun, 19 Feb 2006
SIZE: 50.8 MB
Phedippidations 32: The Form of a Runner

In this episode I talk about something called “running form” which is simply the way that you should move your body during the motion of running. It’s not enough to go out and “just run the way you feel”, you need to train yourself to run efficiently, in a way that’s fluid and relaxed.

DATE: Sun, 12 Feb 2006
SIZE: 39.3 MB
Phedippidations 31: Running Safety

In this episode we list safety tips for when you’re out running on the roads. We make the point that, compared to the mass of an automobile, runners are “small squishy things on legs” that need to take measures to ensure their own safety.

DATE: Sun, 05 Feb 2006
SIZE: 41.6 MB
Phedippidations 30: Running High with Endorphins

What is the “Runners High”, and is it real or imagined? In this episode we investigate the truth and fiction behind this “feel good” phenomenon.

DATE: Sun, 29 Jan 2006
SIZE: 38.1 MB
Phedippidations 29: Running Legend: Emil Zatopek

In the 1952 Helsinki Olympic Games, Emil Zatopek won the gold in the 5K, 10K and then a race he had never run before: the marathon. In this episode we look into the life of this celebrated runner, one of the greatest athletes of all time.

DATE: Sun, 22 Jan 2006
SIZE: 48.1 MB
Phedippidations 28: Running Rituals

However you approach your training runs or road races, you’ll find comfort in finding a ritual: a method of psyching yourself up to the task ahead of you. As you develop a familiar routine, you’ll feel more relaxed and at ease before you run.

DATE: Sun, 15 Jan 2006
SIZE: 38.6 MB
Phedippidations 27: Mind Games

Focus, concentration, internal conversation, planning and visualization are all key elements to a successful mind game in pushing your body past the limits of your own belief.

DATE: Sun, 08 Jan 2006
SIZE: 44.9 MB
Phedippidations 26: Programs and Plans

You need to determine the best training schedule for yourself that will help you meet and surpass your own goals. For some of you, just finishing a race of any distance will be a satisfying achievement

DATE: Sun, 01 Jan 2006
SIZE: 42.5 MB
Phedippidations 25: Revolutions and Resolutions

Those New Year resolutions we make for ourselves should be balanced with a promise of altruism. Use the occasion of this new year to help change the world for the better, both for yourself and for others.

DATE: Sun, 25 Dec 2005
SIZE: 37.1 MB
Phedippidations 24: Despite the Scorn of Others.

Runners are both patient and understanding. We’ve found something to improve the quality of our lives and should make some effort to save the non-runners from themselves. We should not be afraid to be laughed at or ridiculed, if we can save another human being from the fate of inert uniformity.

DATE: Sun, 18 Dec 2005
SIZE: 30.5 MB
Phedippidations 23: Cold Weather Running.

It’s important to dress warm and in layers. The fabric available on the market today is on par with the most advanced space suits constructed by NASA.

DATE: Sun, 11 Dec 2005
SIZE: 36.4 MB
Phedippidations 22: Gadgets and Gizmos.

Since it’s the season to be jolly and all that, I list four gadgets that a geekoid runner like myself would love to receive during the Holidays, or any time of the year that you’re in the mood to give.

DATE: Sun, 04 Dec 2005
SIZE: 33.5 MB
Phedippidations 21: Eating on the Run.

I discuss eating for runners, and go through the basics that your Mom probably gave you as you were growing up. I mention some “fad” diets, and talk about an interesting study in the Britich Medical Journal that justifies a daily consumption of wine and chocolate! (How cool is that?!)

DATE: Sun, 27 Nov 2005
SIZE: 33.1 MB
Phedippidations 020: Running Legend Bill Rogers

Bill Rogers is one of the most respected, influential distance runners in the United States, having won the Boston Marathon and New York Marathons four times each. He’s run a total of 57 marathons in all, 28 of them in under 2:15.

DATE: Sun, 20 Nov 2005
SIZE: 35.0 MB
Phedippidations 019: Rambling Diatribes

Diatribe – a noun meaning a bitter, abusive denunciation. From the Latin “diatribe” meaning learned discourse and the Greek “Diatribee” which itself is derived from the word “diatribeen” made up of the prefix “dia” meaning completely and Tribeen” meaning to run.

DATE: Sun, 13 Nov 2005
SIZE: 29.7 MB
Phedippidations 018: The Marathon Blues

Each of us needs to find a way to fill the void, to recapture that incredible feeling we had when we were climbing that Mt. Everest of running events. The experience of the Marathon Blues is common, and the cure is as easy as lacing up your running shoes.

DATE: Sun, 06 Nov 2005
SIZE: 50.3 MB
Phedippidations 017: The 2005 Cape Cod Marathon

One of the things that makes the Cape Cod Marathon such a pleasure to experience, is the way the local residents come out to cheer, volunteer and entertain the runners as we work the miles. In this episode, I run the 2005 Cape Cod Marathon in Falmouth Massachusetts, attempting to set my second PR is as many weeks.

DATE: Sun, 30 Oct 2005
SIZE: 30.7 MB
Phedippidations 016: Run Long and Taper

Too short of a taper period will leave you tired on race day, too long of a taper will leave you unprepared physically. In this episode I cover the basics about “tapering” as documented from the experts, and I confess to my own failures at properly preparing in the days before most of my marathons.

DATE: Sun, 23 Oct 2005
SIZE: 38.9 MB
Phedippidations 015: The 2005 Bay State Marathon

Listen as I run the first of two Fall 2005 Marathons, this time in Lowell, Massachusetts: home of the American Industrial Revolution. This is a very flat course where, despite hitting the eventual “wall” I attempt to set a new personal record in the Marathon.”

DATE: Sun, 16 Oct 2005
SIZE: 29.8 MB
Phedippidations 014: The Official Runner

According to section 2.00 of the Major League Baseball rule book: A runner is an offensive player who is advancing toward, touching, or returning to any base.”

DATE: Sun, 09 Oct 2005
SIZE: 33.6 MB
Phedippidations 013: Observations

The human brain is a fascinating organ, and while few completely understand its true operation; some of its properties can be found in the way that it retains such high resolution memories from observations made during extreme physical exertion.

DATE: Sun, 02 Oct 2005
SIZE: 31.9 MB
Phedippidations 012: The Long Slow Run

Of the many ways that we can prepare our bodies and minds for the act of running a road race, it’s the long slow run that is most effective, both physiologically and psychologically. Your body needs to change: BOTH muscularly and metabolically.

DATE: Sun, 25 Sep 2005
SIZE: 30.3 MB
Phedippidations 011: Healing Thyself

There’s an interesting behavioral quirk that many runners nurse and foster over the years, myself included. We develop this need to seek acceptable answers to our medical questions which meet our demanding requirements, rather than submit to the expertise of our own assigned doctors.

DATE: Sun, 18 Sep 2005
SIZE: 31.5 MB
Phedippidations 010: Life to the Fullest

Life is meant to be pounding, screaming with sweat and power: explosive and breathtaking with all the energy you can bring to a boil. You are most alive, as a runner, living life to its fullest: on the road, as fast and far as you possibly can.

DATE: Sat, 10 Sep 2005
SIZE: 27.3 MB
Phedippidations 009: The Power of Pronation

What is pronation, and why do we need to understand our unique running gait? I’ve often been told that I don’t pronate. Other runners have been found to pronate "too much". What does poor pronation mean to a runner, why is it a bad thing and what can be done about it are all questions answered (to some degree) within this weeks episode. Also: I run the Charlton Old Home Day 5 miler road race.

DATE: Sun, 04 Sep 2005
SIZE: 32.8 MB
Phedippidations 008: Why We Run

There must be a reason. There must be some compelling motivation to get any none runners out there to want to lace up their shoes and join the fun.

DATE: Sun, 21 Aug 2005
SIZE: 34.7 MB
Phedippidations 007: 2005 Falmouth Road Race

Seven thousand, five hundred twenty seven runners ran the 2005 SBLI Falmouth Road Race on Sunday August 14th and I beat four thousand eight hundred and sixteen of them

DATE: Fri, 12 Aug 2005
SIZE: 19.8 MB
Phedippidations 006: The Importance of Rest

Rest encourages the natural healing force of our bodies to transform us into more perfect beings, able to run longer, faster and stronger. In this episode, I run on the hard packed sandy beaches along the Maine coastline from Ogunquit to Wells, soaking up the fresh air (which blasts my microphone), sun, sand, and most importantly REST!

DATE: Thu, 04 Aug 2005
SIZE: 26.4 MB
Phedippidations 005: Starting Out

Starting out on the road to running: In this episode I list a few suggestions to help you in your quest to become a runner. I also go on a long run in my home town, and answer listener mail from someone who is having calf pain.

DATE: Fri, 29 Jul 2005
SIZE: 23.6 MB
Phedippidations 004: Dodging the Dodge

Running and automobiles often do not mix well, and there have been too many occasions where I've almost been hit by a car. This Podcast "diatribe" attempts to point out this situation, and warn both runners and drivers alike to be alert out there.

DATE: Sun, 24 Jul 2005
SIZE: 17.1 MB
Phedippidations 003: Marathon Sports Five Miler (The Test)

An audio RunCast of my most recent five mile road race, where I record the event from start to finish and comment on what thoughts were rolling around my head during a hot summer run. This is about what it means to test myself and why I even bother to race.

DATE: Sun, 10 Jul 2005
SIZE: 16.3 MB
Phedippidations 002: Shoe Evolution

My second PodCast, slightly better quality than the first (but not much better). Picking the right running shoe is one of THE most important choices you'll make as a runner.

DATE: Sun, 03 Jul 2005
SIZE: 12.1 MB
Phedippidations 001: Dropping the Ball

This was my first PodCast, and if you listen to it you'll see what I mean. I hadn't a clue what I was doing, but wanted to experiment with getting something produced. My essay is about two events in my life that helped to shape me into a runner.

DATE: Sat, 02 Jul 2005
SIZE: 0.92 MB
Phedippidations Promo

Thoughts, opinions, observations and rambling diatribes composed during distance long runs.

Recent Comments for Phedippidations
Great Show

Im running my first marathon this upcoming April and as someone who is a middle of the pack runner myself I find your podcasts to be great. I found your Wish for the runners of the 115th Boston Marathon video on YouTube and often listen to it before a long run after work. Very inspiring and great to be able to listen to a fellow middle of the pack runner.

Submitted By: nightrain316@... (on 11-2012)

Thanks to the others....

Other podcasts for runners suggested checking out THIS podcast, and as it turns out, this guy Steve records a lot of podcasts and they are incredible. So that means that I now have to listen to 200+ podcasts before I can move on and tune in to others again. Some how got addicted to the rambling... Haha But more importantly the hard work and educational listening. Thanks so much for this stuff Steve!

Submitted By: Jason.breese@... (on 9-2012)

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