Run Yank Run 025: Merry Christmas!

A very Merry (Happy) Christmas to you!

This run is along the Thames on a chilly but not frigid Christmas Eve. This week there has been snow and ice but the temps warmed up a bit - at least enough to melt the ice and create some decent mud for the towpaths, hehe.

I hope all of you have had wonderful holidays!

Music from the Podsafe Music Network

Featured Song:

"Gloria" by Cat Jahnke

Intro/Outro:

"You Start It" by The Monikers

Download Episode 25

Run Yank Run 024: Deep Freeze

BRRRRRR it is cold in Blighty! I really can't complain when I hear about the temps from my Canadian friends or others with really frigid temps, but for some reason 0 degrees Celsius in London just feels really cold. No matter that it is just 32 degrees Fahrenheit.

In this episode I am running on yet another morning commute run to Ealing Broadway in the wind and cold. That boom mike is doing a great job of getting rid of the cars, but it does sound tinny. Can't have one without the other, I guess. Well, at least you can hear what I'm saying now!

I got to work yesterday with my change of work clothes only to find that I had forgotten my trousers! WHOOPS! So, I changed back into my running clothes and had to walk to a store and buy a pair. That threw my morning out of whack and I wasn't able to meet up for a run with Patrick from Twitter. We are going to reschedule.

Last night it was supposed to snow quite a bit but it all melted by morning. That doesn't change the fact that it was blowing a gale last night. Simply ferocious winds!

I started the Hundred Pushup Challenge program this week. You gradually build up over 6 weeks until you can do 100 pushups in a single session (but you do them reps).

Time to pack it up and run on home (literally). It was snowing again but I think it's stopped. Really cold outside right now - 34 Fahr at last check. I am wondering about running in the dark though. This morning there were patches of ice. Hmmm....

Music from the Podsafe Music Network

Featured Song:

"Hi" by THE PAPERAZZI

Intro/Outro:

"You Start It" by The Monikers

Download Episode 24

Run Yank Run 023: Take Three

Wow, two episodes in a week! Well, I really wasn't pleased with the way the Olympus directional mic sounded so I went to a local store and picked up a headset microphone and a windscreen. On the next commute run I recorded more material with the new mic and found I had enough for a whole other episode, so there you are.

While this new mic has even less car noise than the directional one, I have to work on where it is positioned because I am huffing and puffing right into it. I did my best to minimize the breath sounds but they are still there for this episode (sorry). I also look like an aerobics instructor. Whatever.

So my Christmas present arrived early! I ordered an Altura Night Vision Evo rain jacket for running and even with free shipping it arrived the very next day! Gotta love that. I wore it for the first time this morning and it fits and runs well. It is covered in reflective tape and even comes with a detachable strobing light, so I should be plenty visible on those pitch-dark evening commute runs.

In this episode I speak about the Run Net Community, a concept around this emerging group of Internet-connected runners who are active in blogs, podcasting, Twitter, etc. To learn more about it, check this link: Run Net Community

Music from the Podsafe Music Network

Featured Song:

"Apathy and Empathy" by Uncle Meat and the Highway Children

Intro/Outro:

"You Start It" by The Monikers

Download Episode 23

Run Yank Run 022: Blustery Day

Greetings! This podcast episode was recorded with the new microphone I mentioned last time. I have to say that while it DID lower the car noise, it is much more susceptible to wind and also overdrives my recorder, leading to distorted audio sometimes. Sigh. Out of the frying pan into the fire!

In this episode I mention something very important: a relative of a dear friend of mine is missing. His name is Devon Hollahan, American, 22 years old, last seen leaving a concert in Frankfurt Germany. I am attaching a link to news coverage of this below. Please, if you have any information about Devon, contact the Frankfurt police.

Link to the news article

Music from the Podsafe Music Network

Featured Song:

"I Was The Riot At The Art School Last Night" by The King Hats

Intro/Outro:

"You Start It" by The Monikers

Download Episode 22

Run Yank Run 021: New Route

Update: Whoops, I missed that the audio for this episode had major issues. Sorry folks! I have re-published a new version of the podcast audio file....

Another short podcast this time, but I want to keep the frequency of the episodes up and this was the day to record another episode.

In this one I discuss the running and lack thereof over the last week and a half, a new route for my commute runs, a new noise canceling microphone that should help with commute run recordings, and some potential races for 2010.

Here's the new microphone:

Music from the Podsafe Music Network

Featured Song:

Accordian music by an old man on the Paris Metro

Intro/Outro:

"You Start It" by The Monikers

Download Episode 21

Run Yank Run 020: Keepin' On

Well, the hits just keep on coming, except when it comes to producing this podcast! I want to apologize to those of you still checking in on me for the lack of episodes or updates lately. Life has just kept on being crazy.

I have good news though! I have been running again and it feels great. Last Saturday I did an 8+ miler then got in a 6.6 and a 10K. My legs feel strong and it was great to be moving again!

The time change happened and now it is pitch dark by 4:45 every day, so my evening commute runs are done in darkness. I have kitted out with a headlamp, red blinker light facing backwards on my backpack, a reflective anklet and the ubiquitous hi-viz flourescent green jacket with reflective bits. If cars can't see me this way I don't know what else would work!! I feel a little silly like a gaudy Christmas tree or something, but safety first.

No runs this weekend although I had planned to. Two of the kids were sick and my wife Rebecca as well, so we all holed up in the house and watched movies basically all weekend.

Needless to say I'm ready to run.

This weekend and most of today has seen some pretty impressive weather rolling through, with wind gusts of 75mph and even a bit of hail one morning. Thankfully the wind has died down now so it shouldn't be too gusty for me on tonight's run.

I have been chipping away at producing a podcast about the World Festival of Races Dream Inspires run we did in Oxford, but the anount of material to edit and the required voiceover to explain what the heck is going on at any given time has really slowed that down... perhaps I'll rethink how I am approaching coverage of that excellent event.

Stay well, stay happy, stay running!

Music from the Podsafe Music Network

Featured Song:

"Psycle Pswami" by Satan's Pilgrims

Intro/Outro:

"You Start It" by The Monikers

Download Episode 20

Run Yank Run 019: Still Alive!

Hiya, this short episode is mostly to prove that I am still alive and kicking, despite all rumours to the contrary.

After running the WWFOR Half Mara two Sundays ago work simply exploded and I put in nights and days to solve a big problem with a project. At any given time day or night you could find me coding away with my headphones on building a prototype for a next-generation set top box TV interface.

No running at all since the half marathon, but I am all fired up to resume running now that the storm has passed.

Stay tuned for a proper episode about the Dream Inspires team run for the Worldwide Festival of Races in Oxford, UK. I have literally hours of material to go through to produce the episode, so it should be done in the next week.

Music from the Podsafe Music Network

Featured Song:

"Firetrain" by BORS23

Intro/Outro:

"You Start It" by The Monikers

Download Episode 19

Hey, I thought I was a runner?

So, September has seen some amazing 12 mile training runs.... and not much else on the running front. Oh and October hasn't seen many training runs at all....

A new pair of Nike Vomero shoes and some new technical clothes arrived by post today and I feel kinda guilty - who are these for? Certainly not ME, I don't run any more! Ha

Well, work has been hellish lately and my schedule hasn't been that accomodating, but that's lame. Runners like RunDigger are waking up at 4:00am to run. I could too.

Also, my sincere apologies for the last episode of the podcast, my own family told me that it was hard to listen to due to the car noise. Well, I have figured out some things and gotten some advice from fellow running podcasters, so once I get my act together and actually record another episode it should sound better!

This weekend is the WWFOR in Oxford UK and I am really looking forward to it. This Sunday I will pack up my kit and drive to Oxford to meet with with a group of UK runners and podcasters. So here's the question - half marathon or 10K? I could do the half, but would I injure myself? Just how fast will these people be running?

Well, I will see how I feel on Sunday I guess.

See you soon on iTunes. Thanks for sticking with me!

Run Yank Run 018: Hustle Bustle

Hello again, sorry for the delay in getting this next episode out, I've been swamped at work!

In this episode I take you for another of my very noisy morning commute runs from Chiswick to my office near Paddington.

I talk about the upcoming half marathon in Oxford for the Worldwide Festival of Races, how busy I am, training and the lack thereof, ramble on about food cravings and such.

Well c'mon then, let's get out there and run!

Music from the Podsafe Music Network

Featured Song:

"Dreambeans" by Roy Rieck and the Medley Band

Intro/Outro:

"You Start It" by The Monikers

Download Episode 18

Run Yank Run 017: Street Feet

Back to the shorter episode format, since this was recorded on a commute run from home to work. Wow was it noisy! Sorry in advance, but between the wind, street sweepers, blowers, concrete saws, and jackhammers, I was challenged to filter out the noise. Hopefully it isn't too bad.

This week I have been battling schedule conflicts and the persistence of this sinus thing from the last head cold. It just wont go away!

Music from the Podsafe Music Network

Featured Song:

"No Candy" by The Fighting Cocks

Intro/Outro:

"You Start It" by The Monikers

Download Episode 17

A Dream Inspires - Worldwide Festival of Races

Here's a video created by @SteveChopper taking us through the half marathon course for the Dream Inspires team running 2009 Worldwide Festival of Races in Oxford UK on October 11.

He did a fantastic job with the video and I welcome you to sit back and enjoy the architecture and the excellent route. I'm really looking forward to this run and to meeting other UK runners and podcasters!

I am embedding the video here, but just in case you cant see it, here's a link to his blog.

Run Yank Run 016: Richmond Pt.2

Here's Part 2 of last week's Sunday long run in Richmond park. It was supposed to be an 11-miler, but the run in the park was longer than expected and it ended up 12.

Great run, thanks for hanging in there for part 2!

After that run I got a nasty cold and wasnt able to run all week, AGAIN. Ugh. Well, I know my body can handle the mileage of a half marathon, I just am not putting in the miles I need for fitness, etc.

There's always tomorrow and next week...

Music from the Podsafe Music Network

Featured Song:

"She's Like A British Car" by The Thromboes

Intro/Outro:

"You Start It" by The Monikers

Download Episode 16

Run Yank Run 015: Richmond Pt.1

Well, the long-winded episodes just keep on rolling, with this one hitting 45 minutes. Actually, I cut this one in half - there's lots more of this recording session to come in episode 16!

But let's live in the here and now, shall we? In this episode I take you on my Sunday 11 mile long run to and through Richmond Park. This place is simply amazing! I took a few photos:

It was a fantastic run and I will definitely be going there again. So as I wrote above I recorded WAY more than I could fit into a single episode, so stay tuned for Part 2 in Episode 16!

Thanks everyone for listening, and keep running!

Music from the Podsafe Music Network

Featured Song:

"Island of Misfit Toys" by A Shrunken Ship Irony

Intro/Outro:

"You Start It" by The Monikers

Download Episode 15

Twitter Spam

So SORRY! I guess I am now a twitter spammer.

I switched from Twiike to GWagon and in the process GoWagon tried to send a run update to twitter for every run I have done since 1996!

How embarrasing. Twitter shut me down for an hour. I am more concerned with all the noise I put out there to my twitter friends.

Run Yank Run 014: Long Run

This episode sets the record for the longest Run Yank Run episode to date - 51 minutes of riveting non-stop action!

All of this witty and insightful banter takes place on a 10.5 mile training run through the hills of Decatur and Tucker, Georgia early on a Sunday morning. This was the longest run I have completed since running the ING marathon in March of 2008, so I feel I have turned a corner and am now starting to be a distance runner again!

Pleased to report that other than general muscle soreness, I didn't have any problems with knees, shins, ankles, or anything else, so I think the slow-and-steady buildups of miles and the unnaturally restrained approach is paying off.

During my rest break at mile 6 I was roped into a very strange conversation with a gentleman who just walked up and started talking to me outside the gas station where I was sipping on my Powerade. I chopped this very long conversation down to a few key interactions, since he chatted me up for almost five minutes and covered our families, work history, pet preferences, and exercise habits.

He was actually very friendly and an upbeat person, but I was gasping, sweaty, and "in the zone" so I hope I wasn't being too standoffish!

This was my last run in the US - we are now back in Blighty and it feels great to be home. I will be recording our homecoming episode with highlights of the trip and some impressions on being back.

Thanks everyone for listening, and keep running!

Music from the Podsafe Music Network

Featured Song:

"I Got The Creeps" by Big John Bates

Intro/Outro:

"You Start It" by The Monikers

Download Episode 14

Run Yank Run 013: Costa Rica

This episode was recorded mostly during a very noisy and hilly run in San Jose, Costa Rica.

I was there to visit our office there and to give a presentation on innovation and the merging of technology and creativity (link to photos of the event).

The people in our office were incredible and I had a great time visiting friends and meeting new people I had heard about but never had the chance to meet in person.

I actually went for two runs while I was in CR, but the second run was just as noisy as the first and since this one ends up being about 30 minutes, I will probably create a second episode for that second CR run...

Some lessons on running in Costa Rica:

1. Use the sidewalks
2. Pedestrians do NOT have the right of way
3. Most people started driving around 5 years ago or so
4. Dump trucks and diesel vehicles abound - wear a bandana or smog mask
5. the scenery is worth it all
6. the people make it doubly worth it

Now I am in Mobile, Alabama in the US on vacation with my family staying at my father in law's house. We are all sporting beach tans and having a good time.

Hope all are well!

Intro Music from the Podsafe Music Network

Featured Song:

Guitar from a street musician in Costa Rica

Intro/Outro:

"You Start It" by The Monikers

Download Episode 13

Run Yank Run 012: Hot Stuff

Hi everybody, I am finally uploading Episode 12 of Run Yank Run. This one has been a beast to produce - I attempted recordings 4 different times and had to abandon and start over each time. Either the ipod got wet and stopped working, recorded garbage, or whatever.

The big story for this episode is the fact that we are in the US now. The kids did SO well on the flight over and I'm very proud of them. It is strange being back - everything is so very familiar and yet different!

I am making my way through all kinds of junky comfort food that I had been thinking about since our move to the UK. It's a gross list of fast food and junk food and I know I'm not doing myself any favors, but dagnabit it sure tasted good. I am on a food holiday.

On the training front I am sticking acceptably close to my training schedule and even managed to complete the running frequency goal I set in Nike+ (although I had to sneak a few extra/aternate runs in there to make it).

My first longer run was last Sunday morning - I went out early before it got hot and ran 7.5 miles. It felt fantastic and my legs had plenty of reserves. It was humid though and occasionally rained on me, but I didnt care - it was great to get out there and pound some good ole Atlanta hills.

I had to delay this week's long run to Monday for various reasons and after a frantic freeway drive to catch up to my wife and kids to retrieve my passport as they left on their road trip, I only had a 3:00 pm window to run. It was 90 degrees.

My ipod started malfunctioning again - remote button got wet from sweat and starting randomly pausing/resuming Nike+. Add to that I was getting seriously overheated so I cut the run short at 6 miles instead of the 8 I was supposed to do.

Whatever - I got out there and I ran despite the odds, so I'm happy.

I am writing these show notes in the Dallas airport on the way to Costa Rica and plan to record some there as well. I don't want to get podcasters block and plan on releasing episode 13 in short order, just to get the pace of production back up.

Music from the Podsafe Music Network

Featured Song:

"Front Porch" by Pariah Beat

Intro/Outro:

"You Start It" by The Monikers

Download Episode 12

Time keeps on slippin'

Hiya,

So I have attempted to record stuff three times during this trip to the US. Each time something has happened - between a soaked microphone in a rainstorm, a semi-connected microphone, and what-have-you, I haven't gotten much put together.

I have an 8 mile run scheduled for today and I plan on heading out this evening. I will be recording. Fourth time is a charm - I hope.

Ready or not - here we come!

Today all five of us fly back to the US for our annual visit. This is like prepping for a summit attempt on Everest - only without the army of sherpas to help.

I would give anything to hire some sherpas right about now.

Last night I was supposed to run 4 miles but it just didn't happen, and it won't happen today. I was in a funk after getting some annoying and bad news re UK taxes and a snafu that has cost us quite a bit. Grrrrr.

Anyway, it's a new day and we are doing our last minute packing and will be getting a cab in about an hour or so. The kids are SO excited.

Run Yank Run 011: Vroom Vroom

Vroom vroom... watch out England, I'm driving! If you see a minivan full of people driving aimlessly in circles on a busy roundabout, that will be us... ha!

But seriously, we got the car on Thursday of last week. My first drive was kinda scary in that the minivan isn't so mini (about the size of a Honda Odyssey) and our neighborhood streets are really narrow. Not knowing the width of the car, I drove like an old lady. I'm happy to say I stayed in the lefthand lanes when turning (this required concentration).

Anyway, several practice drives later I took the kids on an excursion and they are thrilled to be mobile again. This is the start of weekend getaways, camping, and general freedom of movement not possible with mass transit.

In running news, I had a brilliant 4 mile run on the early-morning Paris streets, the highlight of which was the smell of baking bread. Oh my!

This podcast is mostly recorded during a 7 mile training run on Sunday in which I explored a new run route east of Chiswick Bridge. It was a lovely path along the river that lead to a river walk near Hammersmith. I will definitely be going that way again.

It was really windy during that run and the planes landing at Heathrow were constant, but I think that still beats the constant car noise from a commute run recording.

Speaking of recording, I ordered a breakout cable and mic from Giant Squid Audio Labs. They should be waiting for me in the States when I get there later this week. I'm pretty excited about this - should improve the quality of these recordings.

So the next episode will be coming to you from the US - we fly there on Thursday.

Hope all are well!

Music from the Podsafe Music Network

Featured Song:

"Paris" by Friendly Fires

Intro/Outro:

"You Start It" by The Monikers

Download Episode 11

Run Yank Run 010: Race Pace

The podcast has hit double digits with episode 10, and coincidentally I ran the London 10K last Sunday. My official time chip time was 51:24 with a gun time of 1 hour, 25 minutes. The race was REALLY crowded and as you can see from the gun time it took over 30 minutes just to cross the start line and begin running after they started! I did a lot of weaving around walkers and people in costumes etc. Makes me long for the Peachtree Road Race's time corrals. Guess I got spoiled getting to run up front. Wah wah, poor baby.

This week was another trip to Paris for project meetings - this time a day trip starting with a cab ride at 4:15am but it was a good, productive day.

In other running news I started training for the Worldwide Festival of Races Half Marathon in October. Of the many plans to chose from, I went with the Nike+ Coach since they are very strict of mileage and exact day of each run. I figure I could use the discipline and motivation! Also, I chose the Beginner plan since I have finally accepted the fact that I am over a year behind in mileage and frequency and must gradually build back up. This will force me to limit myself and not go hog wild as I see I tend to do. The last thing I want to do is injure myself... again.

Music from the Podsafe Music Network

Featured Song:

"See You At The Lights" by 1990s

Intro/Outro:

"You Start It" by The Monikers

Download Episode 10

Run Yank Run 009: Bon Voyage

Bonjour (or bonsoir depending on when you read this). This short, short episode is from this week's business trip to France. While I'd like to say we spent a few days in Paris, we really spent it in Chatillon, which is an outlying area circa 1930's-40's.

It was a short intense trip spent mostly inside the conference room of the client, but I did get two dinners and a run in. I ran a very hilly 4 miles through Chatillion and managed to get a few pictures along the way.

The highlight of the trip was my first dinner in which I ordered La Potence - which was a steak and potatoes dish done medieval, Torquemada style.

In other news the twins have spots in the school much nearer our house for next term (meaning neighborhood friends for them finally!) and I met with the third guy from the local band and we are going to have our first rehearsal next week. We hit it off and I think the songs they want to do are interesting.

The London 10K is this Sunday and I am pretty nervous about posting any kind of decent time given my lack of consistent running, but I just keep reminding myself to have fun and enjoy my first UK race!

In all a hectic but satisfying week!

Music from the Podsafe Music Network

Featured Song:

"French" by B-Sea Surfers

Intro/Outro:

"You Start It" by The Monikers

Download Episode 9

Run Yank Run 008: Dis / Jointed

Happy 4th of July, Yanks! This past week was an all-over-the-place week and it shows in this episode of the podcast.

After recovering from the bug I got some good runs and cycling in and made some recordings during. We also won a major project at work and I attended a conference on the future of digital media on Friday.

Anyhoo, this episode was recorded over several days and I did the best I could to stitch together all the various bits of dreck I recorded during the week. Hope it works!

Music from the Podsafe Music Network

Featured Song:

"Ein dickes Paar im Pool" by Automat

Intro/Outro:

"You Start It" by The Monikers

Download Episode 8

Back in Business

Feeling much better!

Yesterday I enjoyed a morning bike commute and evening run commute, as well as a hybrid run/tube commute this morning.

When I synced my iPod and launched nikeplus.com I clicked over to the new beta site. It is fantastic!

Parts are a little sluggish (hey, it's in beta!) but the new run graphing system works so much better. The other thing I really like is how integrated all the sections are now. It is much easier to expose challenges, goals, etc. Oh, and they have integrated nikeplus.com with nikerunning.com (their running blog) which makes a heckuva lot of sense.

Mustn't Grumble

No running or cycling for me today. My oldest son Simon has a fever.

Add to that the fact that the family caught an intestinal parasite from the twins' school.

I will spare you the details.

We have all been dosed with medicine to rid us of the varmints. Apparently we have to do daily laundry for the next two weeks to combat the re-emergence.

Well, that explains why I have felt so awful the past week!

Add to that the heat and the three, yes three E3 busses that merrily drove past all of us waiting at the bus stop this morning (no explanation there) and I am a grumbly Guss.

I am taking to heart the phrase Mustn't Grumble.

Run Yank Run 007: Urban Cycling

Back recording in the Great Outdoors. In this episode I drop my oldest off at school and then hit the road with my recently modified Dahon foldy bike. I did some work on it - removed the heavy rear rack and reduced the height of the handlebar stem. Had a great ride into work on this lovely summer day!

This episode I try out recording while cycling to work and I think with mixed results, to be honest. There is a LOT of road noise.

I did my best to filter out the worst bits and tried some compression, etc, but it's pretty noisy.

If anyone has any suggestions on how best to minimize noise in the first place and how to minimize it during editing I'd love to hear from you!

Felt ill this weekend so took a break from running (my kids had all gotten a bug the week prior and I guess it was my turn). Will be nice to strap on the shoes again tomorrow.

Cheers!

Music from the Podsafe Music Network

Featured Song:

"Push The Pedal" by Steve McLoed

Intro/Outro:

"You Start It" by The Monikers

Download Episode 7

Run Yank Run 006: Try Again

So, good news and bad news: the good news is my injury has healed well and this morning I enjoyed my first run in over a week. The bad news is I recorded about 30 minutes of good material during the run - and it didn't record. Nothing. Nada.

So this episode got re-recorded after the fact. On the plus side there's no road noise or panting out-of-breath gasping speech, but recording without running is harder for me than I thought it would be. Sitting there talking along to a computer apparently doesn't come that naturally to me.

Anyway...

Last week we had a good visit with our last houseguests - Monique and Dan from the US spent the week seeing the sights and hanging out with us. It was nice to see them!

Next up will be us as houseguests when we go back to the States in about a month and a half.

Got my race packet for the London 10K yesterday - and it had the t-shirt in it! Usually they give you the shirt after race.

This podcast is now listed on runningpodcasts.org!

Click here for a list of all the running podcasts.

I have been subscribing to more and more fitness and running podcasts and here are three that I mention in my podcast:

Fifty Counting Down - Lybbe's podcast about Veganism, weight loss, and fitness

Kelownagurl Tris Podcast - triathlon and general fitness -- very well produced

Run Digger Run - runner, retired Marine helicopter pilot, boater

Also, I found a free ab workout video on YouTube as it appears I MUST do ab work. No doubt about it.

Music from the Podsafe Music Network

Featured Song:

"Safari- Travelling" by Mpemba Effect

Intro/Outro:

"You Start It" by The Monikers

Download Episode 6

No Running This Week

Well it's official, I injured myself by running too far with too much frequency.

So I am taking this week off of running, which is okay since I'm slammed at work and wouldn't have the motivation or time to really run anyway.

I wouldn't really call my injury a shin splint since I caught it pretty early, but the ligaments/what-have-you on the inside of my right lower leg are definitely inflamed to the point it hurts even when I'm not running. So running wouldn't be the smartest idea (if even possible).

I had planned to cycle home from work last night, but it turned into a late one and I just ran out of energy.

Run Yank Run 005: Tube Strike

There was a two day strike of the London Underground which shut down pretty much all the subway trains in the city, forcing people to drive, cycle, bus, or run their commute. I discuss what it was like to run and cycle in that (crowded!).

My wife's weekend in Paris was a success and she had a fantastic time with her friend and it was good for her to decompress and get a change or scenery.

I also talk about our upcoming trip back to the US for our annual family visit. It's already in the 90's Fahrenheit in Atlanta - that's gonna be a shock coming from 60's and 70's here in the UK.

At the end of this podcast I try to get some decent pace during a tempo run only to have my run cut short by sharp pains in my lower right leg. At first I thought it was from running on a slope too long, but now I'm sure I upped my mileage and frequency too fast and have the first stage of shin splints. I tried to run on Saturday and ended up limping. Argh. Getting old ain't what it used to be!

I'll be taking the week off from running to recover and heal, and I think it's back to the run/train hybrid commute with half the mileage.

Well, setbacks are part of the process, right? I just have to be patient and let time do it's thing.

Music from the Podsafe Music Network

Featured Song:

"Legend of 369" by Lords of the Highway

"Hot Foot" by Boo Boo Davis

Intro/Outro:

"You Start It" by The Monikers

Download Episode 5

Run Yank Run 004: The Bridges

This episode finds me running The Bridges in west London on a rainy, chilly Friday. I'm Mr Mom this weekend while my wife is away for a girls' weekend in Paris and today I'm working from home and grabbing a lunchtime run.

In this episode I discuss the possibility of us getting a car, taxes again (I know!), iPhones, the LoseIt app, and generally prattle on.

Music from the Podsafe Music Network

Featured Song:

"Black Galactic Taxicab" by Alex Brumel

Intro/Outro:

"You Start It" by The Monikers

Download Episode 4

Run Yank Run 003: High Street

Hi again. This episode takes place during a morning commute run through Chiswick along the high street to Hammersmith Tube station.

I discuss running in Atlanta, dealing with red tape and taxes (fun!!) and generally ramble on as usual.

Music from the Podsafe Music Network

Featured Song:

"How To Find A Decent Sushi Bar" by Brainpool

Intro/Outro:

"You Start It" by The Monikers

Download Episode 3

Run Yank Run 002: All Aboard

In this episode I try a new way to get to work by train and bus - and get lost!

Music from the Podsafe Music Network

"Loser" by Bodies

"Business As Usual" by Andy Pratt

"Firetrain" by BORS23

Intro/Outro:

"You Start It" by The Monikers

Download Episode 2

Run Yank Run 001: Hello World

Welcome to the first ever Run Yank Run podcast, a show about running, living, and working as an American expat in London, England.

In this first podcast I work out how to record and do some introductions while going for a run of "the bridges" - a short loop between Kew Bridge and Chiswick Bridge in west London.

Music from the Podsafe Music Network

"We Had Pleasure" by Foreign Born

"The Hit" by As Cobras Malditas

Intro/Outro:

"You Start It" by The Monikers

Download Episode 1