Race on the Base - As of when this episode was published, the Race on the Base website was down. I am not quite sure why that is, but I hope the race will go on for 2020 and beyond!

John 13:34-35 - "A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.” (NIV - New International Version)

Vulfpeck - Vulfpeck is the musical funk group that Kevin likes listening to.

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For Episode 16, I had the honor and privilege to interview Tim Park! Tim is a good friend of mine, and he is quite the adventurer. This episode was a fun one because although Tim has run some races (e.g., LA Marathon, Ragnar Relay, various races, etc.), he is not naturally drawn to running. He goes more into this in the latter parts of the episode!

It is also worth noting that Tim has been involved in philanthropic efforts with Love Anaheim. Love Anaheim was founded in January 2016, and it is a service project movement that has mobilized the help of over 2,700 volunteers for 200+ projects across the City of Anaheim. These projects fill the needs of people who need help or assistance. Love Anaheim has an initiative called "Better Way Anaheim" that provides access to resources to help bring an end to homelessness. Especially if you live in the Orange County (California) area, check out their website (https://www.LoveAnaheim.org) to see what they do and how you can get involved!

Many thanks to Tim, and I hope all you listeners enjoy this episode!

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Seven Continents Club

World Marathon Challenge

Antarctica Marathon

Antarctic Ice Marathon

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Chafing, according to Wikipedia. Not a complete definition, but a good "starter" definition.

The longer you run and/or the more you sweat, the more susceptible you are to chafing!

Some measures I take to prevent chafing are (in no particular order): athletic tape over the affected areas (particularly for the nipple area), Body Glide (or a similar anti-chafing stick), non-cotton fabrics (Dri-Fit or polyester materials do a LOT better than cotton).

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Cadence (also known as "stride rate") refers to the number of steps you take per minute. You can also think of it as the number of times per minute that your feet hit the ground.

I have found downhill running helpful for increasing stride rate. Why is this? Running downhill forces your feet to move quickly so that you don't fall forward. If your feet don't keep up, you're likely to fall. So, your feet compensate by moving faster.

Using a metronome (there are many different ones available for free download on your smartphone) has also been helpful for me. By having an audio reference of how fast a certain cadence is, I can match my steps to the beats.

At the end of the day, cadence is especially helpful for building speed and preventing injuries. Regarding injury prevention, a faster cadence typically means that your feet land softer versus a slower cadence that would require longer and more intense strides (which is a recipe for potential injuries).

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There are many resources on interval training and HIIT (high-intensity interval training)! A basic Google search should yield some good and reputable results.

Interval training is useful not just in training for shorter distance races, but it can be just as effective when incorporating it into training for longer distance races, such as a marathon!

Interval training could be done based on time, distance, or even things like incline.

If you've never seriously tried interval training, try it next time! One thing to note is that when you're doing the "intense" part of the interval training, make sure you're already warmed up at that point. You definitely don't want to pull something like a hamstring if you're not warmed up. If you're not sure, go at a "moderate" intensity effort and gradually work your way up to a more intense effort.

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My apologies for the terrible audio! That's what I get for recording on the go!

The running apps mentioned in the episode are: Strava, Nike Run Club, and Run with Map My Run.

Also, look for future episodes with GUESTS! Guests will come in all shapes, sizes, skill levels, and personalities!

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If you'd like to take on the challenge mentioned via the big announcement in this episode, then please reach out to me to let me know!

E-mail: [email protected]

Find out more on the What The Run?! website.