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This episode is originally published on my Ron'sUpdate feed as episode 129. Hopefully I will get organized and get out a LostTrailRunner episode soon.

Update time, I seem to have hurt my back. I don't know if it was a result of the 9 days + of riding my bike trainer or old age or both.

Anyway I seem to have recovered using ibuprofen and stretching, and I have been able to get some runs in even though they have been slower than usual.

I have added a song to the podcast for a change and here is the attribution:

Fallin by Bluesraiders is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives (aka Music Sharing) 3.0 International License.

I headed out to the trail at Stone Mountain and did a little walking with my trekking poles. I have had them for a while but haven't used them much. I think I will add a couple of walks a week using the poles. I seem to be able to get my heart rate up a little higher using the poles.

The intro is "KerryInGreen" and the outtro is “TurnCoat“, both from Digital Juice at digitaljuice.com.

This podcast was recorded using the Ferrite app on my iPhone 6s.

Please go on iTunes and give my podcast a review the more the better, I would really appreciate it.

You can leave comments at my website, losttrailrunner.com on the SpeakPipe widget.

Creative Commons License
LostTrailRunner Podcast by Ron Trail is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.

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This podcast is really my Ron'sUpdate 69/LostTrailRunner episode, but I wanted it on my LTR II feed also. So, here it is.

My Atlanta 13.1 race report.

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 Handy Recorder.

You can leave comments at any of these locations:

Facebook: LostTrailRunner Podcast

Blog: http://losttrailrunner.blogspot.com

dailymile:  http://www.dailymile.com/people/losttrailrunner

twitter:  www.twitter.com/losttrailrunner

e-mail ID: losttrailrunner@gmail.com

Skype voicemail:  losttrailrunner

Comment Line:  206-350-3517

Creative Commons License LostTrailRunner II Podcast is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

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Another podcast recorded in the car. Ran around Stone Mountain this morning and on the way home Laura, Rob and myself just talk.

Feedback by Leeanne from Queensland.

Song "I have no Idea" by  dr. mic and the brain - check it out at http://www.musicalley.com/

My intro and outro music is from DigitalJuice, the intro is "HardWired" and the outro is "ChasingTheSun".

www.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

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Changed up my Training

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After I finished the ING Half Marathon I changed my training plan to the Furman First Plan for the 10K. I didn't change for any reason, but variety. Just felt like doing something a little different.

The pattern of the Furman First is pretty much the same as the Galloway plan I was using. Three run workouts a week with x-training in between, but the intensity of the Furman plan is more intense.

Since I have started working from 6pm till 2:30am I may have to modify what I am doing.  For now on my off days I have been riding my bike trainer for 1/2 an hour and then walking 2 miles. I believe I will stick with the Furman First, but I may limit my workouts to an hour a day.  Seems like this work schedule I am on I run out of time really quickly.

We will see how it goes and adapt if needed.

Just Keep Moving! --

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LostTrailRunner Episode 48

Recorded while on the trail at Stone Mountain Park, GA.

Also recorded some video while on the Nature trail path at the Park, you can check out the video at http://www.runcast.tv/

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast was recorded using an Apple 32G iPod Touch with the earbud microphone.

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LostTrailRunner Episode 47

I am at Lilburn Park sitting in my Mobile Podcasting Studio (my car) after my second Furman First workout. You may be able to hear the rain in the background. I discuss my switch from the Galloway 10K training plan to the Furman First 10K training plan.

Prior to that though, I correct a mistake from my last podcast by playing audio that Carlos sent me stripped from his video. Check his videos out on Runcast.TV

Song: 'My Radio' by Andrew Diamond.

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'.

My ING ATL 1/2 Marathon report. Good race, everything ended up as I had planned even thought I had a minor let down between miles 9 and 10. Finished 10 out of 39 in my age group.

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

My blog is http://losttrailrunner.blogspot.com

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LostTrailRunner Episode 46

Running on the trail having a talk with you.

Voice feedback from Samantha and Carlos.

Song: 'Aristocracy' by the Band 'The Studio Band Headliner' originally heard this song on the cycling workout video, 'Sufferfest, The Downward Spiral'. the song can also be found on Mevio's Music Alley, check it out at 'music.mevio.com'.

More of my run on the trail.

My intro and outro music is from DigitalJuice, the intro was "ComingDown" and the outro was "Again".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com sure would be nice if you sent me an e-mail.

The new call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

My blog is http://losttrailrunner.blogspot.com

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LostTrailRunner Episode 45

Semi-long run on a cold and windy day. Forgot to charge the battery in my Garmin 305, so ended up using my Timex Ironman watch for the run.

SD card malfunction in my voice recorder, good luck on making sense out of what I am talking about. Finally get back on track somewhat.

Song: "Avoidance Maneuver" by Aardvark

The music provided is from Mevio's Music Alley. Check it out at 'music.mevio.com'

"Run the Reagan" 10K race report.

Went to Yellow River Park to check out the trails.

My intro and outtro music is from DigitalJuice, the intro was "ComingDown" and the outtro was "Utopia".

Digitaljuice.com

This podcast is recorded using a Giant Squid podcasting microphone and a Zoom H2 Handy Recorder.

My e-mail ID is losttrailrunner@gmail.com, sure would be nice if you sent me an e-mail.

The call in number for the podcast is: 206.426.0732 why don't you call in and leave a message.

My blog is http://losttrailrunner.blogspot.com

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Yellow River Park Recon

Walk at Yellow River Park as I check the mountain bike trails out, looking for a good spot to have a trail run.

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Ran a Galloway “RR” workout at Tribble Mill Park so I thought I would shoot a little video also while I was there.

I am working on LTR episode 45 now and it has nothing to do with this video.

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