Episode 54

It's a bird, it's a plane, it's 4 Feet Running's Super 5K race! This week:

- Nik and Dan head to beautiful Narragansett, R.I., for the Super 5K

- They prove to be invincible to cold weather, but Nik's kryptonite: rocks in her shoes

- Hammer Nutrition? You CAN touch this

- Dan takes his new Garmin 205 for a spin and loves how it helps his new Uncle Higgy schedule

- "You don't see this many people in tights unless it's a race"

- "The people I run with in races tend to be sort of elderly and a little bit broken-looking"

- It's a battle of the dueling Garmin tracking websites, with MotionBased vs. Garmin Connect (check out both logs to compare & contrast)

- They read tons of great e-mail from wonderful people

Clickables:
- Narragansett Super 5K results
- Narragansett Running Association
- Garmin 405 software for the Mac FINALLY
- Ascent software for Garmin
- See Ascent in action with Suukii's blog post for her half-marathon
- Run Lucie Run blog
- Where the hell is Wodonga? And yes, there really is Street View
- Happy reading: "First Marathons," "Running Within," and "Ultramarathon Man"
- Crazy Runner's Ocala Half Marathon race report
- Dirt Dawg's blog


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!


The Narragansett Super 5K race course is right by the ocean.

Nik takes a look at what's under the cool-looking castle-like structure seen in the top photo (we never bothered to find out for sure).

This part of the course was nice. The other part, near people's houses, wasn't as much.

Dan hands out Gun Show tickets as he approaches the finish line. Unfortunately, everyone had other plans.


Afterward, they went geocaching in Narragansett, which explains why they're messing around underneath a bridge (hint: the geocache wasn't there anyway).

Dan's new T-shirt matches the color of his iPod Shuffle. Get your own Dan Go Run gear here.

Episode 53

Make way for 4 Feet Running! This action-packed week:

- Nik, Dan, and the dogs run 3 miles in Boston's Public Garden and Common

- Nik starts her San Diego Marathon training plan and is liking it, except for a tiny little pain in her shin that comes & goes

- Constant snow and ice keeps frustrating them, and work gets in the way of Dan's running (really, trust me)

- They may have witnessed a horrible crime in the middle of the Public Garden

- The difference between cable exercises and kegel exercises

- Rest In Peace: Dan's NikePlus Sportband. In a related development, Dan gets an early birthday present

- Who would win in a fight: a monkey or a unicorn?

- Want to support the move to get Dan's chubby bum out on the road? Buy your "DAN GO RUN" gear here at Cafe Press

- They read tons of great email from wonderful people

Clickables:
- The Funky Gibbon is on Twitter
- Run Digger Run
- MarathonGuide.com
- Steamtown Marathon in Scranton, Pa.
- Arizona Rock n Roll Marathon results
- Run New England with John from the Poi!
- The Providence half-marathon Dan will run
- The Garmin 205 and the Nike+ Sportband
- Uncle Higgy is the best

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!

Enjoy!

Stanley looks at all the sights on the way in to Boston.

The Back Bay is very posh, but people still don't know how to shovel their confounded sidewalks.

So we went running in Boston Common instead, which was still covered with snow but at least a little easier to manage.

The pups were very well behaved.

Even by the Statehouse

For a while, Stanley didn't realize the "Make Way For Ducklings" ducklings were fake, and was pointing at them until he got his mouth on the mother duck.

Afterward, we all went home very tired and sore. The end.

Except for this. Myrna's sporting her "Dan Go Run!" T-shirt.

Episode 52

Get ready to freeze your behind off with 4 Feet Running! This week:

- Nik and Dan go for a staggeringly cold 3-miler in Providence (the ritzy part, not the crappy part)

- They discuss Yak Traks, which is appropriate because there's thick ice and snow everywhere

- Dan's got two great new coaches, but his trick knee is acting up again

- Nik does the Core Performance technique but still can't remember the guy's last name

- They wonder why there are multiple words for "stretching" in the fitness world

- Special Guest Star: Lewis from Starbucks, when Nik and Dan warm up with a nice hot mocha

- They take the plunge and actually set up Buckeye Outdoors accounts ... for their dogs

- Great feedback-o-rama from lots of listeners

Clickables:
• Core Performance
• The Good Ol' Boys
• What the hell's discoid meniscus?
• St. George Marathon in Utah
• The Marathon to Marathon in Texas: check out last year's finishers, an elevation profile, and testimony from racers
• Body for Life
• The Runners Roundtable

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!

See what their route is like when it's not so damn snowy -- just go this way up Blackstone Boulevard, then when you hit Hope Street, turn around and go back:

View Larger Map




Dan tries to keep a big smile on his face as he runs in the freezing cold past a cemetery.

You can tell Nik is running in a posh neighborhood because this house has lion statues on the front porch.

These stickers are stuck to the side of a Starbucks drive-thru in Seekonk, Mass., right outside Providence. The bottom sticker is the one Nik and Dan were giggling about, featuring something punching a horse in the mouth with a butterfly on its ass.

Episode 51

Ring in 2009 with a double-dip audio-video special of 4 Feet Running for the New Year! This week:

- Nik and Dan are sick with coughs and colds, but are headed out for a run to start the new year right

- They consider giving their dogs Stanley and Myrna their own Buckeye Outdoors accounts

- Santa got them some really cool presents, both running and non-running related

- Nik has the most annoying alarm clock ever invented

- They refuse to be optimistic about 2009

- But they're still making lots of running plans for the next year, from marathons to running plans to Core Performance routines to hopping-and-skipping exercises

- Nik and Dan take a brief look back at their running year that was 2008, and a look ahead at their new challenges for '09

- They get feedback from some fantastic listeners

Clickables:
Clocky
Core Performance
Nik's Philips headphones
Dan's Philips earbuds
Brandon's Marathon podcast
MacBook Pro logic board article
Plyometric from Running Planet
Plyometric from Sports Fitness Advisor

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!

This is the photo of the Christmas lights that Michigan Mike, aka Mr. Beefcake, sent to us! Thanks and Merry Christmas!

Nik reads the instruction manual for her Clocky on Christmas morning, which is ready to ruin every morning for her thereafter.

Dan shows off the new fleece running hat and matching green iPod Shuffle he got for Christmas. It clips anywhere!