The Quadrathon Podcast

Well I went, I ran and I came back and managed to finish in one piece! If you read the blog you know all about this! I get a great letter from a reader Jeff from Florida, thanks Jeff! Intro and music is Dirty Devil by The Otherside a and the main track Genesis by Justice recorded live in San Francisco I am going to migrate the show notes over to my blog in the coming weeks so if you suddenly find nothing here you can find them there at http;//quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for listening!

Forgive the clumsy play on words! In this episode I recap my training and for the other 45 minutes yabba on about all sorts of things, a gear check, a quick trip to New York City, my new bike and my up coming Marathon! I also talk a little about my plans for next year oh yes and I get an voicemail from KelownaGurl who asks about my underwear! Busy busy!! Intro and music is Dirty Devil by The Otherside a and the main track is Extra Ordinary Machine by Fiona Apple I am going to migrate the show notes over to my blog in the coming weeks so if you suddenly find nothing here you can find them there at http;//quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for listening!

So this week I am back out on the road...running! Yes I seem to be out of the woods with my leg and you join me during a 3 hour long run. I've been pretty much on the bench for two weeks and I would never recommend to anyone to do that but I kinda (hopefully) knew that I could pull it off and I kinda sorts do! I discuss my training...that takes about 10 seconds and give you a quick equipment run down. I also reflect on actions or beliefs talking louder than words, it's all good stuff! My what did you eat blog can be found at http:i8this.blogspot.com Intro and outro music is Dirty Devil by The Otherside and the main track is Vertigo by U2 I am going to migrate the show notes over to my blog in the coming weeks so if you suddenly find nothing here you can find them there at http;//quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for listening!

Join me for this two part episode. The first part is after a 20 mile run, I had intended to record on the run but failed to so you get a car-cast instead; apologies for the poor quality! The second part is recorded on my bike...which is now fixed and I babble on about bike maintenance my training and this kinda sorta injury that I have! Fun times! Music this week is Naked Kids by Group Love I am going to migrate the show notes over to my blog in the coming weeks so if you suddenly find nothing here you can find them there at http;//quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for listening!

In this episode I head out on my bike for a wee ride around the neighborhood. I bump into a mechanical issue but it's not too much of a drama and I ride on through the rest of the ride. I talk about the difference between training in Zone 2 and Zone 3 from a recovery perspective and the after effects of last weeks long run on this weeks training. This week I also had an encounter with a Hellerwork practitioner which was...interesting! I am going to migrate the show notes over to my blog in the coming weeks so if you suddenly find nothing here you can find them there at http;//quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes.

Join me on the trails. 15 miles around Cheeseboro Canyon. I give you an update on my training plan, I am some 12 weeks in now working with a Heart Rate plan, I am slowly getting faster and stronger...slowly. I jabba on about Los Angeles a bit and a few other things that pop into my head as I wander along. As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes.

I ran, I recorded, I lost my recorder! Anyhoo I found it again so two months later here it is...and only five months since the last episode! Let's see if I can stay on the straight and narrow!?! As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon or read the blog at quadrathon.blogspot.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes.

So in this episode I get you all caught up on my training as I take you on the first 6 miles or so of Marathon Training Week 2's long run. I generally chat about social media and training logs and I ask the question; who are you? As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes.

So in the episode I give you a couple of race reports one from the Redondo Beach Superbowl Sunday 10k and the second from the PAMS 10k...did I PR or didn't I well you'll just have to listen to the episode and find out. I also give a short review of the FIRST training plan and my thoughts on whether it is for you or not. And that's about it, a short one but full of stuff! I have a call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes

Hi folks, this one was a bit delayed in the editing suite and while published on February 5th was actually recorded January 28th...what can I say life and all that! Anyway it's another musical one, I got some great feedback on the last episode so I thought I would mix up the genres and...well you'll see. Another run on the beach 8 miles with 6 miles of tempo edited down to remove all the excess sweat, snot and huffing! Music from this episode is: Opening and closing: Dirty Devil - The Otherside Adrenaline - Phantom Black Turnpage - Phoenix in your eyes Miss Murder - December Underground Cosmopolitan - Nine Black Alps Enjoy! I have a call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes

Two miles warm up, 6 x 800m at 6:40 pace, 1 mile cool down! That was today's interval session. Join me as I give you an update on my training and a race report from last weekends running of the inagural 13.1 Marathon. I also throw in some killer tunes...just 'cos! I have a call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes

Join me on a short tempo run on the beach path. My legs are pretty shot from Monday night intervals and swimming a mile Tuesday night, as a result my pace is way off but I still try to get some quality in my training…and that’s what I talk about a bit. I bring you up to date on my training which is all about run, bike swim and I also yak on about the run.net community thing and drop two killer tracks; music not 400m. It's a fun packed smorgasbord of stuff! I have a call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes

Yay I am back! Well let’s hope it was worth the wait. What’s been happening, well a ton! Started swimming; kinda really like it, started running again, I am now in week three of this training cycle…yes I am back on a plan; go figure! Looking for a slow build up with lots of speed work and a lofty, lofty target. Worked out the first six months of next year racewise, I joined a gym and I was accepted by Sugoi as a brand champion…very cool clothing! So come with me for a set of intervals on tonight’s run…they’re so good they hurt, and I'll tell you all about it as I huff and puff along the beach path! I have a call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com or follow me on twitter.com as @quadrathon Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes

Four weeks after the 100 in the Hood. I am still on the bench but I am getting better…thank heavens; next stop cabin fever central! I paid a visit to my Doctor 10 days ago and now all the swelling has gone down his opinion was that I managed to tear my quad muscle…ouch! I’ve not been exercising but have been listening to a lot of podcast and thanks to KelownaGurl I am looking for my googles again…yes I am seriously going to the pool; well I will be! While I am not training I am going to wind the podcast back the good old days when I had something to say other than what I am doing, so if you have something you would like me to talk about drop me a line, give me a call or hit me up on Twitter and I’ll see what I can do. I have a new call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor and there is a two part race report and a video of some photos there, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for joining me

In this episode I take you along on a 100 mile race. My race didn't quite pan out as I hoped and I am sure by now you know what happened but if you don't...well you'll just have to listen to find out. The audio quality is a bit up and down as I stripped the audio file from video taken using my little pocket camera (damn I am such a techno weenie at times) anyway load this episode into your iPod and depending on your pace it'll be good for a slow 10k or a quick half marathon! I have a new call in line 206-202-0349 so give me a call and leave me a message! If you follow my blog you there may be some cross over but the recording has it’s own flavor and there is a two part race report and a video of some photos there, you can find that at http://quadrathon.blogspot.com As always you can email me with comments or questions please feel free to drop me a line a quadrathon@gmail.com Please feel free to leave any comments on this shownotes site and I would really love it if you would post a review on iTunes. Thanks for joining me