Episode 13

  Irun my first 12 miler, ever.  My lil brother joins me for the last 5 miles and we discuss this weeks training, future running plans, the upcoming 10K, coed softball, and other trivial things.

This weeks music is Adria Doyle   Funk2paddy

http://music.podshow.com/music/listeners/artistdetails.php?BandHash=e53d5bd51766baa4ada72bac68f8375e

Episode 12

  My lil' brother recorded a little more than the reqested 5-10 minute.  It's a little rough, but I thought that it was funny.  He dicusses why he runs, camping, and being fat (his words).  But he just mostly rambles.

Episode 11

  I discuss week 2 of my half marathon training, microfinance, Olympic coverage, a raccon, What is oxygen for anyway, and at work mishaps all while you come along for a 10 mile run.

Music on this weeks podcast

AjT      Blues Ovale

http://music.podshow.com/music/listeners/artistdetails.php?BandHash=c3d42bda0c13c7d38256564352db3ba0

Episode Ten

    I discuss my training for this week, why I love having a podcast, turtle love, and finally have an in person conversation with my brother.

This weeks topics was on how to figure your daily caloric intake.

Body weight in pounds x 15 + (100 cal per mile ran) = daily cal count

(20 to 23) x Body weight in pounds = daily cal count  (high milage)

(17 to 19) x Body weight in pounds = daily cal count  (low milage)

Episode 9

I discuss this weeks training, the best car clash story ever, and have a discussion with my brother (hopefully).  Class discussion topic: Protein

lbs / 2.2046 = Kg

Energy Expenditure (Kcal per minute) =

0.175 x mets x weight in Kg = calories per minute used

Running

min/mile  12  11.5  10    9     8.5    8      7.5    7   stairs

mets        8      9    10   11   11.5  12.5  13.5  14  15

Bike mph  <10 10-12 12-14 14-16 16-19  >20

mets            4     6        8        10      12    16

Walking    slow, moderate pace, brisk ,very brisk, very very brisk

mets            3              3.5           4          4                  4.5

Occupation  Standing  office work  construction  fire fighter     Sleep

mets               3-4            1.5               5.5             12             0.9

Episode eight

  I discuss this weeks training, the adventures of the moderate drinker, rabbit vs squirel, and Chickenhawk 2nd interview

Episode 7

  I discuss week six of my training, my love for my Garmin, and an intruder in my back yard.

Week 5

I discuss my training this week. I talk a little about the comet rail trail and the impact one person can have on others.  I have a very brief interview with ChickenHawk, the spoiled house chicken.

Episode 5

 This episode was cut short due to equipment user error.  I discuss week four training and random things tahe happened this week.