Monday, April 27, 2009

Episode 58

Limping a little? Take a walk break with 4 Feet Running. This week:

- Nik, Dan, and the dogs go for a stroll along the East Bay Bike Path in Warren, R.I.

- Apologies for the Rice Krispies crunchiness early in the episode -- microphone trouble

- Nik takes it easy on her knee, which is still smarting from her tussle with a runaway post office

- She has better luck with the bike trainer and yoga, but bad luck in terms of wardrobe choice

- Dan goes for his longest run ever, a 12-miler the week before his half-marathon race

- The difference between horrible crime and whimsical crime

- There's also some consternation about Dan's wardrobe choice

- Another 4 Feet Running Book Club giveaway is announced! Who wants a book full of running tips and dirty pictures? Stay tuned for 5/5 at 5 p.m.

- They read e-mail from some great people, mention a great charity, and do two tunnel shoutouts -- in a REAL tunnel, Gordon

Donate to Running Bebe's charity to help rescued animals
There Can Be Only One challenge
An Athlete in Training's Garmin Upload Assistant (perfect for uploading 205 or 305 files to Garmin Connect)

Download this episode from iTunes, leave a comment or check us out on Podcast Alley. And feel free to call us at 206-350-1677!

Wednesday, April 15, 2009

Episode 57


It's a super-sized 10K by the sea with 4 Feet Running! This week:

- Nik and Dan run the Cohasset 10K Road Race by the Sea

- Where's the race? I dunno ... over there somewhere ... I dunno ...

- They hear the race is supposed to be nice and flat

- It's nice, but only a Himalayan sherpa would think it's flat

- They find where Cohasset, a tony coastal suburb, keeps its antique cuspidor shop and it's all-natural health food store

- Does Nik get her 3rd PR in a row? Will Dan conquer Cohasset? Listen to find out

- They talk about the new 4 Feet Running book club

- They get tons of feedback from lots of wonderful people, including one of the grossest emails ever received

- They plug and their new monthly challenge for April, Rock Paper Scissors, and the Trilogy Running challenge

- And tons of other stuff

Cohasset Road Race by the Sea website
Complete race results
Check out the new Garmins 310XT and 405CX (including a fabric band!)
BamaRunner's blog
The Gorilla Run
The Bloggling Joggler
See how the Cohasset Road Race T-shirts are made (turn your sound down -- the music is somewhat obnoxious)

Download this episode from iTunes, leave a comment or check us out on Podcast Alley. And feel free to call us at 206-350-1677!

Nik looks out in case Kate Bosworth or Steve Carell's wife shows up at the Cohasset town center.

They have an honest-to-goodness pond in the middle of town. It's not polluted or anything!

Anticipation is high before the start of the race, where Dan started way in the back.

OK, so this is the elevation chart from Map My Notice how there's just one big hill in the middle, then it goes downhill. Right?

Boom! This is the elevation chart using GPS info from Garmin. Note the steep peaks and valleys where that allegedly smooth hill is supposed to be. Pfft.

View in a larger map

"Chi Running" by Danny Dreyer


Anybody want a copy of "Chi Running" by Danny Dreyer? Free? First person to email gets it! E-mail now!

Wow, that was fast! Congratulations to Vince Koser for winning the book! Tune in soon for more details of the next giveaway!

Sunday, April 12, 2009

4 Feet Running Book Club

Hi, everyone! If you've heard podcast ep. 56, you know we got a huge box full of running books from one of our amazing listeners, Sweet Daddy D. We want to share these books with everybody, so today we're starting the 4 Feet Running Book Club! It's easy to join and should be lots of fun.

Here's how it works:

1. We will plow through the books one at a time.

2. When we're done with a book, we'll make it available to you. We'll let you know a book is up for grabs by posting a new discussion topic on our Facebook group with the book title, we'll post a tweet (follow @blackfonzie and @painternik), we'll post a note on the 4 Feet Running website (, and we'll mention it on the podcast, all simultaneously.

3. After we make a book available, the first person who emails us at, and says they want the book, gets the book. Send us an address where we can mail it to you, and it's yours free. We'll ship it anywhere on the planet.

4. Once you get the book and you're finished with it, you have to promise to pass it along to other people. If you have a blog or podcast, let your readers and listeners know you've got a book to give away. Use this group and post a new discussion topic when you're ready to give your book away, if you like. Once you have one of these books, it's up to you to give it away!

Seems simple enough, right? We'll let you know a book is up for grabs, you tell us you want it, and you have to give it away when you're finished.

We'll give you the whole list of everything we have so far, just so you can see what kind of stuff we have, to pique your interest. Please don't use the list to request something -- we're going to read them randomly and give them away when we're done, first-come, first-served.

Oh, and if YOU have books you want to give away, feel free to post a new discussion topic on the Facebook group with the book title and let people know you have something to give away.

So remember: listen to our podcast, follow us on Twitter, read the blog, and check back here every so often so you'll know when a new book is available. Happy running & happy reading!

- Nik and Dan


Some other fine-print details: (a) Don't return books to us -- send them along yourself when you're done. There's a slight cost there, but sending books by Media Mail is a little cheaper. (b) Don't worry about giving us a mailing address. We're too busy and uninterested to steal or sell your information, and that'd be a terrible thing to do anyway. So don't do that to us, either. (c) It's first-come, first-served, but if the same people keep hogging the books every time we'll pick someone else. (d) Again, please don't ask us for books ahead of time. We don't want to promise them to anyone. We're trying to keep it nice & fair.


OK. Ready for the list of books we have available? In NO PARTICULAR ORDER:

- “Running Through the Wall: Personal Encounters with the Ultramarathon” by Neal Jamison

- “Staying the Course: A Runner’s Toughest Race” by Dick Beardsley and Maureen Anderson

- “Did I Win?: A Farewell to George Sheehan” by Joe Henderson

- “I Run, Therefore I Am -- Nuts!” by Bob Schwartz

- “First Marathons: Personal Encounters With the 26.2-Mile Monster” by Gail Waesche Kislevitz

- “Go East Old Man: Adventures of a Runner in his 70s Traveling 22 Western States” by Paul Reese with Joe Henderson

- “God on the Starting Line: The Triumph of a Catholic School Running Team and its Jewish Coach” by Marc Bloom

- “Marathon & Beyond” issue July/August 2003

- “Marathon Man” by Charles Robbins

- “Pre: The Story of America’s Greatest Running Legend, Steve Prefontaine” by Tom Jordan

- “Our Life on the Run: A story of Running 50 Marathons in 50 States” by Marlin Keesler

- “No Finish Line: My Life As I See It” by Marla Runyan

- “The Extra Mile: One Woman’s Personal Journey to Ultrarunning Greatness” by Pam Reed

- “The Four-Minute Mile” by Roger Bannister

- “One Man’s Leg” by Paul Martin

- “Running the Spiritual Path” by Roger D. Joslin

- “Life At These Speeds: A Novel” by Jeremy Jackson

- “In For the Long Run” by Randy Gleason

- “Running for the Soul: Stories of Triumph, Laughter, Courage, Simple Pleasures and Dreams Fulfilled” ed. by Claudia Piepenburg

- “Duel in the Sun” by John Brant

- “And Then the Vulture Eats You: True Tales about Ultramarathons and those who Run Them,” ed. John L. Parker Jr.

- “Soul, Sweat & Survival on the Pacific Crest Trail” by Bob Holtel

- “The Runner and the Path: An Athlete’s Quest for Meaning in Postmodern Corporate America” by Dean Ottati

- “Fully Alive: Discovering The Adventure of Health and Holy Living” by Jerry Hull and Larry Hull

- “A Cold Clear Day: The Athletic Biography of Buddy Edelen” by Frank Murphy

- “Highway to Your Dreams” by Steve Kime

- “The Runners Book of Training Secrets” by Ken Sparks

- “Chasing the Hawk” by Andrew Sheehan

- “There’s Nothing Funny about Running” by Timothy Martin

- “Hills, Hawgs and Ho Chi Minh” by Don Kardong

- “Running Dialogue: A humorous look at how to train” by David Holt

- “To the Edge: A Man, Death Valley, and the Mystery of Endurance” by Kirk Johnson

- “Runners World Complete Book of Running,” plus “The Complete Runners Guide” and “Runners World Medical and Training Rx”

- “Chi Running” by Danny Dreyer

- “Ultramarathon Man” by Dean Karnazes

- “Running & Being” by George Sheehan

- "Pose Method of Running" by Nicholas Romanov

- “Galloway’s Book on Running” by Jeff Galloway (given to Jason of Trilogy Running to kick-start the club)

Wednesday, April 8, 2009

4 Feet Team! Assemble!


Hi, everybody! Just a quick couple of notes.

OK, so Shawn & Jason from That Other Podcast Where Two People Run Together have put together a little challenge on It pits every running podcast against every other running podcast. You go here, then join your favorite team and your miles get added to that team's total. After a while, they're going to eliminate some podcasts from contention.

So if you like 4 Feet Running best, then you'd go here and join our team. If you like another podcast better, you can vote for that one instead. We won't be offended. It's OK. Basically, the point is, we gotta kick Shawn & Jason out of the challenge!

Second bit of news is, we also have our own challenge up on Buckeye: ROCK PAPER SCISSORS! It's our monthly fun challenge for April. Just go here to join whichever team you think is best, so we can finally figure this whole thing out.

Third bit of news: Yes, there IS another audio episode coming out soon. Sorry it's been taking a while to get these out to you. We recorded at a 10K road race and came away with 3 hours of audio, so we're hacking that down -- and we haven't even done the bit with the e-mails yet! So look forward to that very soon, hopefully on the weekend.

So long, and have a good run!

P.S.: That image is of a buckeye, outdoors. So...that's what that's about.

- Nik and Dan
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