Show #8 -

Focus - The role of sodium when trying to properly hydrate during an endurance event.  How to calculate your sweat rate.  And a look at some common sports nutrition products.

Follow this link to delicious:  Hydration and Sodium - you'll find the following articles linked there:

a.  fluid balance test
b.  dehydration and heat injury
c.  weight changes, medical complications and performance during an Ironman triathlon
d.  salt and the athlete
e.  hyponutremia, water intoxication, the dangers of too much water
f.  ultracycling: water and salt intake
g.  too much of a good thing
h.  thm sweat rate calculator
i.  USATF self testing program for optimal hydration

Lots of information in those articles, you can also find some good info in Timothy Noakes' book,  Lore of Running.

Join me on my Bday Endure Challenge:

youtube - hopefully daily updates here
twitter
facebook

later -- see you on the roads!

Show #7 -

1.  Nutrition Basics:  First three steps to think about when making dietary changes.  They seem too simple for most people to take seriously... that is until they are used and implemented.  Do them and you'll notice a change in your dietary behavior.

2.  Team Updates:  Chicago Team, Kendrick at NY Tri, 3 EBC Team Members at Tom Sawyer Tri

3.  Non Team Updates:  Elaine Breeden goes to China, Jeff Buhr has great Muncie and Steelhead races, Tony White gets 3rd overall at Steelhead, more.

4.  Ultra Endurance Challenge Update... still anxious, but it's going to be fun.

Music:

a - Buffalo Batter, Hold On - Ivy League
b - Chinatown - Oneside
c - NIN - Head Down

Websites:

a - mindlesseating.com
b - fruitandveggiesmatter.gov
c - elmwoodstockfarm.com
d - fitday.com
e - localharvest.org

Books:

a - Mindless Eating
b - In Defense of Food: An Eater's Manifesto

Show #6 - Strength Training for Runners and Chicago Training updates

1.  The Chicago Marathon training group is not into their second phase of the training program.  I give some of my thoughts about what has been going on and read some of the feedback I've received.

2.  Strength Training for Runners.  Nikki and I have finished a book/training guide for runners to use when implementing a strength training program.  It includes 4 training programs, pictures and descriptions of the exercises and some general thoughts on the value of strength training for injury prevention and/or performance improvement.

Here's a link to the book:  Strength Training for Runners Ebook

3.  Celebrating 30 years of living well.  I talk about the challenge that I've decided to take on during the week that I turn 30. 

Music:

1.  The Benny's - intro
2.  Gina Villalobos
3.  Corporate Whore
4.  Bows and Arrows

Other links:

1.  Running with the Pack
2.  Bill Anders
3.  BfitBday

We appreciate those readers and listeners that have purchased our book already!

Show #5 - Topics

1.  Todd's Road with Jeff and crew (Jeff is only audible runner in group besides me)
2.  Pit Bull
3.  What Todd's has done for my running
4.  Mark Nenow at Todd's
5.  500 Mile Club

6.  Rise of the Creative Class quote - book by Richard Florida

7.  Run commute home on Lexinton's Richmond and Chinoe streets
- google map of run



Music:

1.  Forever More by Fishbone
2.  Down by the Beach, Boieee by Super Hero

Link:

1.  Todd's Road Stumbler's History (pdf)

Show #4 - Topics:

1.  Fletcher Flyer Century ride audio, Asheville, North Carolina
2.  Value of Consistency in training
3.  Into the Wild quote
4.  Sleep
5.  Mindfulness Meditation

Books mentioned:

1.  Into the Wild - John Krakauer
2.  Breakthrough Triathlon Training - Brad Kearns
3.  Full Catastrophe Living - Jon Kabat-Zinn

You Tube Video:  Fletcher Flyer Century

Music:

1.  Intro - The Benny's : Stroll Through Town
2.  Greg Waters : Don't Hold Back
3.  Phil Ayoub : Scenes from American Highway Rest Stop

- Mental Training for Endurance Athletes , written in 03 that relates to the Mindfulness discussion that was in this podcast.

- Zen Triathlon and Hornet Juice challenge
- The challenge is actually on a facebook page, but by the weird possibility that someone doesn't have a facebook account, this is the page that Bret talks about Hornet Juice.

- Arizona State on itunes

Please leave feedback at:

1. This page!
2.  Gary's Fitness Blog
3.  Itunes

Show #3 - Running the Flying Pig Marathon in Cincinnati, Ohio.

Music:

1. Geoff Smith - Not on the radio.
2. Atomictom - Play that dirty girl.
3. Runaway Dorothy - Abilene
3. Nine Inch Nails - Discipline (off new album The Slip - download here)
4. The Benny's - Fast Eddie
5. Nine Inch Nails - echoplex (off new album The Slip - download here)

Notes:  Basic Topics

1.  lots about run walking and strategy
2.  some description of course
3.  discussion on mentally finishing the race
4.  etc...

Links to references and shout-outs:

1.  Bill Anders at billanders.wordpress.com
2.  Peter at dcspinster.blogspot.com
3.  Peter at auggiesdad.sweat365.com
4.  Runaway Dorothy - link is to myspace page
5.  Most People are DJs podcast

Oh and of course my reference to my current favorite podcasts:

1.  Steverunner
2.  Confessions of a Runner
3.  Zen and the art of Triathlon

My written reports:

1.  stats from race
2.  written race report
3.  the "Have a compelling story" article

thanks again...

Show #2 - Running the Country Music Marathon in Nashville, TN.

Music:

1 - The Benny's :  Stroll Through Town
2 - Runaway Dorothy: Hard Way Home
3 - Bradley West: Slow Train
4 - bill: Panacea
5 - bill: Sound Scientist

Notes:  Basic Topics

a - Nashville has a great coursed designed!
b - have a race strategy prepared before the start line
c - Country Music Marathon is not a flat course.
d - marathoning is a mental game...

Thanks for everyone willing to listen to our run in Nashville.  I hope that you enjoyed it.  I also have personally learned a lot about producing these podcasts... hopefully I can get them out in a more timely manner and have better sound quality.. it is a work in progress.

If you want to contribute to the show, feel free to email me, call me on my cell phone (number is on Endurance Base Camp site) or..

help me find great music to use during the podcasts.

Thanks again.

Show #1

Intro:  Song - "I Ride the Train" by Spoilsport

Quote - by Laurence Gonzales in Deep Survival

Transition / End:  Song - "Theives of Memory" by Parlour Steps

Topic Covered:

1. Long Run
2. Intro to Double Long Weekend strategy
3. Benefits (injury hedge, psychological) of strategy
4. Implementing the double long strategy into your program
5. Moving beyond the double long strategy

Thanks for listening to our first episode.  Please provide comments and suggestions so that we can improve this training tool.