Koda and 1 go for a little run on the trails.  I give you my take on trail shoes as I take mt Montrail Mountain Masochists for a break in run. The thing with trail shoes is most people don't need them.  I could probably do 90% of all running on the trails with road shoes.  I discuss the benefits of trail shoes and I also discuss the shortcomings as well.  Thanks for listening.  Follow me on Twitter! Hey and while you are at it give me a review on iTunes.

In this episode I run the south loop of the Okanagan Marathon course.  I review our trip to Las Vegas and the state of the current training program.  Thanks for listening

Let’s talk about Flow: The Optimal Experience.  Flow was a term first coined by Mihaly Csikszentmihali.  It describes in a nutshell: the zone, the groove, the times when you got your mojo working real good. As runner’s I’m hoping most of you have been in that zone at one time or another.  Maybe not necessarily running but perhaps some other sport or activity.

Let me give you the run down or the 9 defining characteristics of Flow:

1)      Clear and define goals that are achievable.  The point is these goals are not too lofty and not too easy either.

2)      Immediate feedback.  That is important because it relates back to the point one.  As you are in the process of achieving your goal you have to have benchmark marks that tell you that you are on your way.

3)      A balance between challenges and skills.  Once again relating back to point one the rush comes from the fact that you are pushing the limits of your skill set. Pushing the envelope.

4)      Action and awareness are merged.  Immediately as you enter the flow experience your consciousness is called to action you become aware of what is required. Concentration on the task at hand

5)      Dimensions are excluded from consciousness.  The only thing around you is the task at hand.  Everything else is ignored.  Its like everything else in the entire world falls away.

6)      There is no worry of failure. The book calls it The Paradox of Control because people who are flow describe it as “they were in total control” when the truth of the matter and logic dictates that they had no control at all. 

7)      Self-consciousness disappears or the loss of self-consciousness

8)      The Sense of time becomes distorted

9)      The experience becomes Autotelic. The 9^th point is a manifestation of the previous 8.  Once you realize

In this episode I run the first 8 miles of the Okanagan Marathon course in Kelowna, BC.  The course is a half marathon run as two loops.  The date of the marathon is October 10, 2010.  Enjoy and thanks for listening

We have been busy.  But here is what is new.  I am planning to run a fall marathon and I share my training program with you.  I also talk a little bit about training in the heat.  You can reach me on Twitter I am Ultradad or comment on the show or leave a review on iTunes.  Thanks for listening!

On today’s show two thirds of our family compete at the Run for Water in Abbotsford.  I give my 10K report for which I run with the BOB stroller with my daughter.  Jenny and Ethan give their 5K reports.

Check out the links

Run for Water

On this show we share our favorite smoothie recipe that you can find here at Canadian Running Magazine.

http://runningmagazine.ca/2010/04/sections/health-nutrition/nutrition-get-real-whole-foods-for-runners/

On today's episode, I give you my 2 cents worth about the barefoot phenomenon.  I share with you my insights and personal experiences on barefooting.

Unfortunately I'm on the road this week so I don't have my lovely co-host along with me. 

Some links I mention on the show

Follow this link to get in tough with Toby Tanser's Shoes 4 Africa

http://www.runtheplanet.com/shoes/selection/recycle.asp

http://www.recycledrunners.com/

The Great Canadian Running Magazine

http://runningmagazine.ca/

And a Canadian Site for donating your shoes 

http://www.soleresponsibility.org

Another episode where we involve my beautiful running wife.  We discuss key women’s issues with respect to running.  And better late than never I found the snippets of video for the Haney to Harrison Ultra and I turned it into audio for the show.  Thanks for listening!

Any feedback can be sent to  ultradad100 at gmail.com

After a 15 month hiatus from podcasting . . .we are BACK!  I say we as in plural because this time around I am taking my wife along for the ride.  In this episode:

My wife and I go for a 4K run through the neighbourhood

I take the show on the road and finish it up in Kelowna to discuss the future of the show.