The joy is in the journey

When I began the process of becoming a long distance runner, I was struck by the lack of information of what the journey entailed, and I was shocked by the pervasive urban myths and old wives tales that surround marathon running. This site not only chronicles my journey, but will attempt to bring you what I have found to actually work for the beginning distance runner. If you are an elite runner, you are very welcome here, and I thank you for visiting, but this site really isn't targeted at you. It exists to help those, who were like me - an out over shape, over weight, older would-be distance runner. Remember that this site is set up in blog format, with the newest posts at the top. If you are just starting out, please drill down and read from the beginning. The journey can't begin until you decide to take the very first step, so let's go!

Closing Out Year 5 with 11 Miles v5.52

A Nice Recovery Run v5.51

MJTB103 – My Weight Loss

Show #103 | My Weight Loss |

  • We are now on iHeart Radio!,
  • Olympic track & field events,
  • A good long run,
  • Stuff coming to evaluate,
  • A special message from Kevin at The Extra Mile Jeff Galloway Edition,
  • My weight loss,
  • Your submissions,
  • It’s a short run recovery week,
  • Don’t forget to stay in contact with your reports, comments, and questions!

Finishing My Run in a Speedo v5.50

A Fast Recovery Run v5.49

Shifting the Schedule v5.48

Going the Extra Mile v5.47

MJTB102 – Discussing TEMJG 3.4

Show #102 | Discussing TEMJG 3.4 |

  • We are now on iHeart Radio!,
  • Screaming fast recovery runs,
  • My severly calorie restricted diet,
  • Track and Field is finally coming at the Rio Olympics,
  • Talking about The Extra Mile Jeff Galloway Edition Episode 3.4,
  • Boilerplate half marathon training program on Jeff’s site,
  • Your submissions,
  • It’s a hot 9.5 miles on the books for the weekend,
  • No matter the number of miles, it’s all a matter of perspective,
  • Don’t forget to stay in contact with your reports, comments, and questions!

MJTB101 – We’re BAAAAAACK!

Show #101 | We’re BAAAAAACK! |

  • WE’RE BAAAAACK!!,
  • I HATE SUMMER IN THE NORTH STATE!!!!!,
  • I am going to focus my attention on the half marathon distance,
  • Tune in with me to The Extra Mile Podcast – Jeff Galloway Edition,
  • Then join me here for my musings, your thoughts, and everything in between,
  • The Utah Valley Half Marathon,
  • LOTS of your submissions!,
  • Don’t forget to stay in contact with your reports, comments, and questions!

Back in the Swing of Training v5.46

Fitting in the Training Plan v5.45

Declaring Independence From Sleep v5.44

An 8 Mile Wedding Anniversary Run v5.43

Recovering from Utah Valley v5.42

Utah Valley Half Marathon v5.41

Running Like a Poached Chicken v5.40

Beating a Dead Horse v5.39

Sometimes Life Happens v5.31 – v5.38

MJTB100 – Reflections on 100 Episodes

Show #100 | Reflections on 100 Episodes |

  • Where have we been?,
  • Changing things up a bit,
  • Your submissions,
  • Reflections on 100 episodes,
  • Don’t forget to stay in contact with your reports, comments, and questions!

Stop and Smell the Roses v5.30

Legs and Noses Running v5.29

MJTB099 – Getting Stressed

Show #099 | Getting Stressed |

  • This is show #99!,
  • This community now spans 91 countries!,
  • Training and welness update,
  • Beware of flu season this year,
  • We are confirmed for the Utah Valley Half Marathon,
  • Get stressed!,
  • What have you been doing over these past 100 episodes?,
  • Send in your reports, comments, and questions!

Beware the Ides of March v5.28

MJTB098 – Kevin Wants to Know

Show #098 | Kevin Wants to Know |

  • Training and life update,
  • It;s raining again!,
  • Kevin wants to know,
  • What say you?,
  • Your submissions,
  • Thank you to our regulars,
  • Don’t forget to send in your reports, comments, and questions!

Time Shifting Rain Drops v5.27

Sneezing My Way Through February v5.26

A Birthday Run v5.25

MJTB097 – What Would You Do With a Brain If You Had One?

Show #097 | What Would You Do With a Brain If You Had One? |

  • The Birthday Cake Polka,
  • Training update,
  • Microsoft and Star Tours,
  • My Daughter’s Commercial,
  • Summer in February,
  • What would you do with a brain if you had one?,
  • Thanks for the shout outs,
  • Meanwhile, I hear crickets!,
  • Don’t forget to send in your reports, comments, and questions!

1.5 Seconds of Fame

It really isn’t about me, so I can’t complain about the brevity of my appearance in this commercial. It is all about my daughter, (and possibly a tiny bit about my wife), and it just came out! Who says that running wont take you to different and interesting places?

And for a few more seconds of fame, you have to see the extended version. It’s amazing how much ends up on the cutting room floor when you have to make a 30 second commercial spot. If you listen to the entire segment, you actually get the context of the piece, which is totally lost in the commercial.

A Heart Racing Run v5.24

Beating the February Heat v5.23

Going it Alone v5.22

Ramping Back Up v5.21

A Wet Winter v5.20

Wetter and Better v5.19

Getting Back Into the Groove v5.18

MJTB096 – Avoiding Those Winter Footing Problems

Show #096 | Avoiding Those Winter Footing Problems |

  • Training update,
  • Many of you experienced the Walt Disney World Marathon Weekend,
  • Some even experienced both coasts,
  • Avoiding those winter footing problems,
  • Your submissions – and there are some epic ones!,
  • Don’t forget to send in your reports, comments, and questions!

MJTB095 – A New Look for the New Year

Show #095 | A New Look for the New Year |

  • Welcome to a new year,
  • Training and life update,
  • It’s WDW Marathon weekend,
  • New WDW security measures cause some runDisney headaches,
  • FitBit has some technical and legal problems,
  • A new look for the new year,
  • Your submissions,
  • Good luck to all of the WDW runners,
  • Don’t forget to send in your reports, comments, and questions!

Coming Back v5.17

Ouch! v5.16

Post Marathon Recovery Run v5.15

MJTB094 – A 90 Country Roll Call

Show #094 | A 90 Country Roll Call |

  • Training and injury update,
  • Here comes a new year,
  • A 90 country roll call,
  • Thank you to all of our listeners,
  • Let your voice be heard,
  • Have a safe and happy new year,
  • Don’t forget to send in your reports, comments, and questions!

MJTB093 – The California International Marathon

Show #093 | The California International Marathon |

  • Training update,
  • In the news,
  • ElliptiGO has released a new elliptical bike called the Elliptigo ARC,
  • Goodbye, Rhett Butler,
  • The California International Marathon,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

The California International Marathon v5.14

MJTB092 – When Your Body Betrays You

Show #092 | When Your Body Betrays You |

  • We are now in 89 countries!,
  • Recovering from the Disney wedding of the century,
  • An eagle in the trees,
  • Yurbuds cuts their warranty,
  • It’s time for the Jeff Galloway 13.1,
  • When your body betrays you – OR – How the Blerch kicked my butt!,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions,
  • See you at the CIM!

Back to Weekend Runs v5.13

Getting Back AFTER the Wedding v5.12

Beating the Blerch Marathon #21 v5.11

Back on Land v5.10

Running on the Wonder v5.08 and v5.09

MJTB091 – The Best Training for a Marathon

Show #091 | The Best Training for a Marathon |

  • Training update,
  • We’re back on shore!,
  • Life aboard the Disney Wonder,
  • My cat is still with us,
  • How to train for a marathon,
  • Don’t forget to send in your reports, comments, and questions,
  • Tomorrow we run the Beat the Blerch Marathon,
  • Next weekend my daughter gets married!

MJTB090 – Yes, it IS an awful long way to run!

Show #090 | Yes, it IS an awful long way to run! |

  • Training update,
  • Yorkberg Sports compression socks review,
  • Yes, it IS an aweful long way to run!,
  • Some special shout outs for some special runners!,
  • See you on the Disney Wonder, at Beat the Blerch, and at my daughter’s wedding,
  • Don’t forget to send in your reports, comments, and questions!

Its 23 Miles in Runable Weather v5.07

Getting On With Life v5.06

Here Come the Geese v5.05

MJTB089 – Saying Goodbye to Summer

Show #089 | Saying Goodbye to Summer |

  • Training update,
  • A community of 88 countries,
  • It is really fall?,
  • We are going to Beat the Blerch,
  • Boston filled up FAST!,
  • Saying goodbye to summer,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

Running Before the Race v5.04

A 20 Mile Big Swing v5.03

I was out on a run and a race broke out v5.02

MJTB088 – I Am Totally in the Dark

Show #088 | I Am Totally in the Dark |

  • RW quote of the day,
  • Training update,
  • The Marathon Show is back in production,
  • Summer wildfires,
  • I am totally in the dark,
  • Where do we go from here?,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

Welcome to Another Year v5.01

MJTB087 – Feeling Bad on a Long Run

Show #087 | Feeling Bad on a Long Run |

  • Training and rainfall update,
  • ZENVEDA is finally over!,
  • Less than 3 months until my daughter’s wedding!,
  • Time to announce the winners of the sQoosh Band givaway,
  • Feeling bad on a long run,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

The First Rain for a 17 Mile Run v4.52

A Short Runs Feels Good v4.51

Distance On Hold v4.50

MJTB086 – sQoosh to the Rescue

Show #086 | sQoosh to the Rescue |

  • RW Quote of the Day,
  • Training update,
  • Being ahead of training,
  • Real life caught up with me,
  • Remember that #ZENVEDA is still in full swing,
  • sQoosh to the rescue – unce again!,
  • It’s a sQoosh give away!,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

Road Testing More Hokas v4.49

Avoiding the Shake and Bake v4.48

Day #1 of ZENVEDA is here!

The time has come for #ZENVEDA to commence!

#ZENVEDA Adam is confused

#ZENVEDA is coming v4.47

#ZenVEDA

Falling Down and Adding Miles v4.46

MJTB085 – Stepping Outside Your Comfort Zone

Show #085 | Stepping Outside Your Comfort Zone |

  • Training and life update,
  • In the news,
  • Jeff Galloway celebrates a 70th birthday with marathon #200,
  • Disneyland celebrates a 60th birthday,
  • The Little Rock Marathon makes a terrible start time change,
  • We have a GoPro Hero4 Session to test,
  • Stepping outside of your comfort zone,
  • Join me for ZenVEDA,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

A Blessed Break From the Heat V4.45

It’s 10 Hot Miles on the 4th of July v4.44

MJTB084 – Go Listen to Another Show

Show #084 | Go Listen to Another Show |

Running in Verga v4.43

MJTB083 – Tall Tales and Toe Nails

Show #083 | Tall Tales and Toe Nails |

  • How was your running this past week?,
  • Training update,
  • It’s only June and it’s still in the 100’s!,
  • Listen for me as a special guest on a different running podcast,
  • The Garmin Connect website goes nuts with disclaimers,
  • Tall tales and toe nails,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!,
  • I’ll be out there running in the heat.

What makes me sound so “good”?

As I was listening to one of my favorite podcasts, while out on a run, I heard my name mentioned by one of the callers. I almost fell flat onto my face, as I attempted to listen to what was being said, all the while keeping my feet moving in some semblance of forward motion. My brain pretty much checks out for most runs. The basic gist of the question was, what EQ did I use to make my recordings sound so good? As I pondered the question, I was at first taken aback by the assumption that there was some magical “EQ” setting that made unicorns fart rainbows while kittens sang on puffy pink clouds. It was akin to the question that people often ask when they see a picture that I have taken that they like. “That’s a beautiful picture. What camera do you have?”. What camera do I have??? Like the camera took the picture? How about, “Hey Mr. Hemingway…That was a pretty good book that you wrote there. You must have a pretty nice typewriter!”.

There really isn’t a magical EQ that you can apply to a recording to make it sound good. There’s no secret software. No special microphone. No single chunk of anything that you can add to a poor audio file, to make it into a good one, or even a fair one. If you want good sound, you have to make good sound, from one end of the audio chain to the other. It’s a combination of vocal technique, properly adjusted recording hardware and software, and post production editing that make a great recording.

Here are a few of the tools that I use for my studio recordings:

Presonus StudioLive 16.4.2 AI Digital Performance and Recording Mixer
I don’t think that there is a digital mixer that can touch this one, at anywhere close to the price point of the Presonus. It has rock solid, clean sound, and it is loaded with features.

Presonus Capture 2
Want to capture everything that went through your mixer, and then change the FX, the mix, the EQ, and anything else that you want – all without changing the original raw audio files? With Capture 2, you can! It’s a great backup recorder, because it saves all of the raw information, just in case you want to change the sound in post production. This is like having a post production time machine!

Presonus Universal Control AI
Yes, my mixer is just to my right, but sometimes I want to change or adjust the board without taking my eyes off a guest on Skype. With UCAI, I can keep my eyes on the computer screen, yet have all of the power of the mixer, all at the control of my mouse.

Presonus SL Remote AI
How about wireless control of every feature of the mix from your iPad? Yep!

Electro-Voice RE20
It has been “the” broadcast microphone of the industry since its introduction in 1967. It has a unique sound that is familiar to on-air talent around the world. No other mic sounds like the RE20, and you will never sound the same if you use a different microphone.

JK Audio Broadcast Host Digital Hybrid
Yes, we can even take a land line or cellular telephone call and bring it into our mix with the Broadcast Host. Copper telephone lines don’t produce the best audio quality, but cell phones are worse! But if that’s the only audio that we have to work with, we can wring out every bit of quality that we can from the call.

Behringer FX2000 Virtualizer 3D
We don’t use it much, but when a cartoon voice is called for, this is the rig that we go to. All of the other effects are redundant to the mixer, so we don’t go outboard for those.

Tascam DR-40 Linear PCM Recorder
In the field or in the studio, this is the recorder that keeps us going. While the computer based recorders work well, it’s far too easy for the smallest error to destroy a perfectly good session. Since the Tascam is a dedicated recorder, it never has a problem recording. In the field with a microphone attached, it serves as a mobile studio. In the studio with a digital mixer attached, it is the perfect backup system.

SoundByte
Back in the day, we recorded and spliced cartridges, in order to have sound clips at our disposal. You would load up the cart machine with all of the cartridges that you though that you needed for a show, and hoped that you didn’t drop one! Now the cart’s are digital, and they are “plugged into” the SoundByte cart machine software. No more birds nest of tape!

Sony Sound Forge Pro 11
Adobe Audition CS6
Presonus Studio One

Whatever software you decide to use for final mixdown and editing, make sure that you are very familiar with how everything works. Don’t try something new when you are dealing with important files. By all means, you should play, but always do it with scratch tracks that you can afford to delete or lose.

Auphonic Leveler
This is one piece of software that every podcaster should have. Are your levels a little to low? Maybe you sound a little too hot, but your guest was recorded low. Are you worried about blowing the ear drums out of your audience members? Auphonic sets the output levels of your audio to national and international audio broadcast standards, so you sound like you are supposed to sound. You have the same level every time!

And how do all of these pieces fit together? Very well, thank you! My broadcast studio is as compact and efficient as I can make it. But my vocal booth is another story for another time…

Board

Breaking Out the Big Hot Weather Guns v4.42

MJTB082 – The Garmin VivoActive Smart Watch

Show #082 | The Garmin VivoActive Smart Watch |

  • Our community now spans 86 countries and counting!,
  • Training update,
  • My computer died,
  • In the News,
  • The Garmin VivoActive smart watch,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

It’s Hotter Than… v4.41

A Triple Whammie v4.40

Who Turned On the Oven v4.39

It’s Surf and Turf Week v4.38

MJTB081 – I Am Such a Loser!

Show #081 | I Am Such a Loser! |

  • Now stretching into 85 countries,
  • Training update,
  • A cruise to Mexico,
  • Testing the Garmin vivoActive,
  • I am such a loser!,
  • A special message from Zen Runner,
  • Your submissions,
  • Don’t forget to send in your reports, comments, and questions!

Getting Ready For Some Extreme Disney v4.37

A Long Stretch of Training Runs v4.36

I Really Need to Recover v4.35

San Luis Obispo Marathon v4.34

MJTB080 – Going Out, Not With a Bang But a Whimper

Show #080 | Going Out, Not With a Bang But a Whimper |

  • Training update,
  • RunSignUp.com gives me 2 hrs, 14 mins to sign up – In the middle of the night!,
  • Going out, not with a bang but a whimper,
  • Your submissions,
  • Time to go run on the Disney Wonder,
  • Don’t forget to send in your reports, comments, and questions!

MJTB079 – When You’re Too Dumb to Quit .. or How I Ran the SLO Marathon

Show #079 | When You’re Too Dumb to Quit |

  • Training update,
  • Summer is creeping in,
  • When you’re too dumb to quit OR How I ran the SLO Marathon,
  • Your submissions,
  • Disney cruises and long runs,
  • Don’t forget to send in your reports, comments, and questions!

Tapering in the Heat v4.33

MJTB078 – What’s the Big Deal About Boston?

Show #078 | What’s the Big Deal About Boston? |

  • Now heard in 84 countries!,
  • Training update,
  • In the news,
  • What’s the big deal about Boston?,
  • Your submissions,
  • See you in San Luis Obispo,
  • Don’t forget to send in your reports, comments, and questions!

Between the Marathons v4.32

A Different Kind of Recovery v4.31

Surgical Artistry Modesto Marathon v4.30

MJTB077 – Recapping the Surgical Artistry Modesto Marathon

Show #077 | Recapping the Surgical Artistry Modesto Marathon |

  • A community that now spans 83 countries!,
  • Training update,
  • An unlikely Facebook find,
  • No finishers at the Barkley 100 mile race,
  • Could there be snow for the Boston Marathon?,
  • Recapping the Surgical Artistry Modesto Marathon,
  • Your submissions,
  • A special thanks for all of your words of encouragement,
  • Getting ready for marathon #20,
  • Don’t forget to send in your reports, comments, and questions!

MJTB076 – Can You Steal a Marathon Course?

Show #076 | Can You Steal a Marathon Course? |

  • Our running community now spans 82 countries!,
  • Runner’s World Quote of the day,
  • Training update,
  • In the news,
  • Can you steal a marathon course?,
  • Your submissions,
  • We’re heading to the Surgical Artistry Modesto Marathon,
  • Don’t forget to send in your reports, comments, and questions!