Ron'sUpdate Podcast

Ron'sUpdate 25/LostTrailRunner

Went to Mountain Park Park and walked and talked with my friend Joe (@frothyfroth). Two injured old runners. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ComingDown". Digitaljuice.com This podcast was recorded using a Zoom H1. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 24/LostTrailRunner

I am in my car and I discuss my X-C race last weekend, my change in training strategy and my expectations for Disney. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ComingDown". Digitaljuice.com This podcast was recorded using a Zoom H2 Handy Recorder. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 23/LostTrailRunner

Exellent run at the mountain today. Thought about combining Galloway's half Marathon training with Phil Maffetone's heart rate training. By the way, I beat my Garmin Virtual Training Partner again today. "Half Marathon - You can do it", by Jeff Galloway "Training for Endurance", Dr. Phil Maffetone's Guide for Cyclists, Triathletes, and Runners. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ComingDown". Digitaljuice.com This podcast was recorded using an iPod Touch with a Giant Squid Podcasting mircrophone. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 22/LostTrailRunner

Carcast from the WalMart parking lot while waiting for the rain to stop.  Update on my last long run. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ChasingTheSun". Digitaljuice.com This podcast was recorded using a Gen 6 iPod Nano. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 21/LostTrailRunner

My update for this last week. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "ChasingTheSun". Digitaljuice.com This podcast was recorded using a Zoom H2 Handy Recorder. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 20/LostTrailRunner

Slow easy 5K run with my Garmin Virtual Training Partner at Bethesda Park. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel". Digitaljuice.com This podcast was recorded using a Zoom H2 Handy Recorder. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 19/LostTrailRunner

Brief update on what I have been doing (training wise) the last couple of days. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel". Digitaljuice.com This podcast was recorded using the "Recorder Pro" app and a Giant Squid Podcasting Microphone on my iPod Touch. twitter: www.twitter.com/losttrailrunner Blog: www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail: losttrailrunner Comment Line: 206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 18/LostTrailRunner

Laura and I had a chat after we finished up our 11 mile run at Stone Mountain. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel". Digitaljuice.com This podcast was recorded using a Gen 6 iPod Nano. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517 Ron'sUpdate/LostTrailRunner by Ron Keyes is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Ron'sUpdate 17/LostTrailRunner

Update of my previous week while I do a workout on my bike trainer. I really like the SufferFest workout videos. Today I used the workout video "Revolver". Great inexpensive workout videos than you can download from: http://www.thesufferfest.com/ My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel". Digitaljuice.com This podcast was recorded using the "Recorder Pro" app on my iPod Touch. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517

Ron'sUpdate 16/LostTrailRunner

Short update on what I have been doing this last week. My intro and outro music is from DigitalJuice, the intro is "Hardwired" and the outro is "BlueGel". Digitaljuice.com This podcast was recorded using the "Recorder Pro" app on my iPod Touch. twitter:  www.twitter.com/losttrailrunner Blog:  www.losttrailrunner.blogspot.com e-mail ID: losttrailrunner@gmail.com Skype voicemail:  losttrailrunner Comment Line:  206-350-3517