The Delaware Marathon just happened. I had some goals for race day and some plans to make those goals.    How did it turn out? Listen in and see.   I also talk about my new Run Streak and why finishing a marathon is not a good enough goal.   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Visit the website http://themidpackpodcast.com    And check out my blog http://runtriconquer.com   Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @billdowis

This episode is a long time coming. The time frame for this episode is all over the place because I am a professional procrastinator.  So in here I have the Hot Chocolate 15K Philadelphia race report. It wasn't really a race for us, and it was another race where we dress up and have fun. I was going to post this episode the week after the Hot Chocolate run, but then days slipped away and next thing you know some guy with a three digit race number is leading The Boston Marathon. So I talk about that a little bit. And of course my training log. By the time I actually get this episode live I will have about three or four days before the Delaware Marathon, and I talk a lot about Yasso 800s. Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers and my personal account @billdowis

How do you stay motivated?   That is a question asked all the time in various forms. So how do you do it? How can you motivate yourself to train and run and workout all the time to reach your goals?   That is the question I answer in this episode of The MidPack Podcast   Here is the Rise and Shine video I mention... https://youtu.be/hbkZrOU1Zag   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers and my personal account @billdowis

Every once in a while something will pop up on social media describing discrimination toward the back of the pack runner.   Running is one of the few sports that is available to everyone no matter what.    So what responsibilities does the runner have when it comes to entering races? What about the responsibilities the race director has to the runners?   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers and my personal account @billdowis

"The successful warrior is the average man with laser like focus." - Bruce Lee Today we talk about focus. Arnold Schwarzenegger has been very successful in his body building and acting careers. What is it that helped hi reach the top of his game at both? Focus. And in 1977 he told us how to focus like him and become a champion. Here is the clip mentioned in the podcast...https://youtu.be/QpXHLQkPZpU Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers and my personal account @billdowis

For quite some time I have accepted the fact that I will not get much faster at running. I have joked that I can get a little bit faster and then I have to let my BQ time catch up with me.   But then I saw an article on Runner's World about a man named Lloyd Hansen that started running at 54 and is now winning championships and setting records.   Listen in as I talk about the article and take away some learning points from what it says.   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

Back on My Feet is one of my favorite charities because they really do a lot of work to help homeless people actually get back on their feet and find housing and work and make huge accomplishments through running.   One of the biggest fundraisers for Back on My Feet Philly is the in24 Urban Ultramarathon and for the third year I have signed up.   So here I am talking about how to turn a 24 hour run into a fun run.   Here is my donation page for the run...http://philadelphia.in24race.com/fundraising/2015-donation-page/?kwoAdvocateId=DAMUXM0   Also...I may have magnesium deficiency.   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

It is that time of year when everyone and their mother are getting sick. I just got hit hard with the worst sickness I have had in years.   So what are we supposed to do when we are sick? How can we come back from a sickness and start training again?   This episode is a bit of a train wreck episode because I am still not 100% but listen in anyway. Hopefully we can learn something together.   Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

I am looking to set a marathon PR at the Delaware Marathon on May 10th. Since the Hansons Marathon Method worked so well for me the last time I used it I wanted to use it this time. But other goals and things I want from training do not fit into Hansons Marathon Method perfectly. So I am taking their training philosophy and structure and adapting it to fit my needs. Also my training log and a new review of the show. Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

I am back to civilization. After a long weekend at the runDisney Walt Disney World Goofy Challenge and then a four night Disney Cruise Line Vacation, which included the Castaway Cay Challenge 5K, I am forced to get back to reality. Listen in as I tell you how the Castaway Cay 5K went and then how I made myself recover from vacation. Sometimes it is hard to get back into a good routine after a nice vacation, but it has to be done. I also remember a spectator on the Walt Disney World Marathon course. Peggy Sue.  Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

A very very short episode for you this week. I am traveling and instead of skipping a week I pre-recorded a little special for you. I am actually on a Disney Cruise Line vacation. The Disney Dream to be exact, and while on board that fantastic cruise vacation I am getting married.  So here is a little love story...the tale of me and my wife meeting and running and falling in love. Stay tuned next week when the show will be back to its normal self. Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

It is time once again for the Walt Disney World Marathon Weekend in Orlando Florida. runDisney puts on a fantastic race. I have been running the Disney Marathon since 2012 and the Goofy Challenge since 2013. Listen as I recount how we go about running the weekend and pick up some tips for a great runDisney event. I also ramble a little bit about Reddit and the kind of running discussions that we can have there.  Only one Twitter Shout Out this week. Listen in and find out who it is and why there is only one.  Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

Everyone likes to make resolutions for the New Year, but isn't there a better way? How can we make goals instead of resolutions and how can we plan to reach those goals? And what are some better options to the yearly mileage goal? Find out in this week's episode of The MidPack Podcast. Twitter shout outs this week go to...@DisrunnerK - @808kce - @JenDotDotDot - @samesince83 - @zort3 - @annemasorti Show notes for this episode can be found at http://themidpackpodcast.com/039 Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

I have been feeling a little guilty about running on the treadmill at the gym instead of running outside. But Netflix has been able to get me through some treadmill running. This episode is the 2014 Year In Review and I break down the milestones I had this year. I failed to reach my mileage goal of 2014 miles, but what is a mileage goal anyway? I talk about making mileage goals and why a lot of miles isn't always the best goal. Shout Outs for this episode come from #runchat on Twitter... @CarleeMcDot - @EatPrayRunDC - @a_shemmy - @Si11ySkitt1es - @maxmae12 - @cestephe - @RHism - @AlliJCollister Show notes for this episode can be found at http://themidpackpodcast.com/038 Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

There is a 0.0 run going to happen in Philly. Seriously. Probably going to happen all over the country. I tell you it is okay to brag about your running. No matter what anyone says, I make it ok to brag about your running. So do it and celebrate your achievements. Running safety is important. We hear about runners getting hurt all the time while out on a run, so what can you do to stay safe while running? Here are the Twitter shout outs for this week... @RunningBecause - @JeffSalyer - @AggieRuns - @Travis_Ameritas - @sensibleflutist Show notes for this episode can be found at http://themidpackpodcast.com/037 Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

I did something I thought I would never do. I joined a gym. I am a big believer in the fact that you don't need a gym to work out and be fit, but sometimes there comes a need for the gym. Principal, runner, and podcasting great Dirt Dawg is on a wicked running streak. I just listened to an episode of his podcast where he gave tips on running streaks, and I took away a few things that can be applied not only to running, but life. Show notes for this episode can be found at http://themidpackpodcast.com/036 Download the FREE 11 Step Guide To Conquering Your Run at http://themidpackpodcast.com/conquer Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

It is that time of year again. Time for the #runchathunt! A running scavenger hunt. How awesome is that? Come along as I run around town for a little while and try to find some of the things on the list. I also have some insight into how we should line up in front of potr-a-potties at races. Which is better one line per pottie or one line for multiple potties? And if everyone in the world is connected by six degrees of separation, perhaps runners have an even tighter connection with each other. Show notes for this episode can be found at http://themidpackpodcast.com/035 Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

This past weekend was The Philadelphia Marathon. I did not run it, but I was down there spectating. So I have a spectating report.  I run in the early morning before the sun comes up. A training report for my 5K PR training plan.  And 11 steps to conquering your run. Running your best. Improving your running and in turn improving you. Twitter shout outs for this episode: @raquelmabelle - @milestogrow - @BamagirlRUNS - @HalfFast_Runner - @JoeTCJ Show notes for this episode can be found at http://themidpackpodcast.com/034 Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

When is cutting the race course ok? What if you can not finish or feel like you are having a bad race? What do you do then? I rant about The Runner's World Cover contest, specifically about one of the finalists and the a little about Runner's World in general. A 5K training update as I aim for a PR. Twitter shout outs for this episode: @dblred0728 - @markvarner09 - @angelmurf - @1RunAmerica - @KeriWalls1 Show notes for this episode can be found at http://themidpackpodcast.com/033 Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

I ran the first one mile time trial for my new 5K training plan. Wearing a heart rate monitor while doing so caused me to fall down a rabbit hole of HR research.   I also ran a 4 mile(ish) race. Beer, bagels, and chili were involved. And there was a sasquatch.   The shout outs for this episode go to...   ‪@FloppyHatPhotos‬ - @JWLevitt - @EricLSark - @RunGearGuy - Erica   Show notes for this episode can be found at http://themidpackpodcast.com/032   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

I tried some Energybits this past week and I will tell you what I think about these little pieces of energy. They are different than I thought.   Tis the season for candy and junk food, so now I am trying to adjust my eating so it isn't horrible.    Just a couple of months until the Walt Disney World Marathon Weekend and while I wait for that to arrive I have decided to train for a 5K and see if I can feel my way to a PR. Here are the Twitter shout outs for this episode: @abejita803 - @_BexRuns_ - @music2medicine - @clevelandjoe - @AngieMaskeBerka - @stewartfairley   Show notes for this episode can be found at http://themidpackpodcast.com/031   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

Here are the Twitter shout outs for this episode... ‏‪@reddirt41‬-‪@PowderBlueRunr‬-‏‪@ChaddBalbi‬-‏‪@CarrieReed3‬-‪@JanetBS‬   I have been so excited to run the Marine Corps Marathon that I spent most of the week getting lost in the website. Follow along as I fall down a rabbit hole looking for something on the website that I wanted to share with you. I don't quite find it, but we learn a lot about the race.   And of course there is the Marine Corps Marathon race recap. I have #runwiththemarines and my #missionaccomplished.    It was a bad weekend, but the highlights were enough for me to make the best of it.   And I am now a Marathon Maniac! Officially in the Asylum with number 9961. I made it with a four digit number!   Show notes for this episode can be found at http://themidpackpodcast.com/030   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

Shout outs for this episode go to...Listener Ed H.  -  @markemmanuel   -  @WhatThe5K  -  @LeslirRuns  -  @coachbrianruns brags about his brother @emlzcole  -  @RunBrieRun13_1 Travel with me to Atlantic City, America's Playground as it used to be called, or Las Vegas for old people as it really is. Take a drive with me down the Atlantic City Expressway as I head to the race expo and then walk the boardwalk with me as I get ready for the Atlantic City Marathon to begin. Then it all wraps up with a race recap, what I thought of the race, what I love about the race, what went wrong with the race, and how I will apply my lessons learned to the Marine Corp Marathon next week. Show notes for this episode can be found at http://themidpackpodcast.com/029 Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

This week's Twitter shout outs:  @JohnHudson42  @nitalyn  @Got2Run4Me  @eebrunning  @juliamielish   I am coming to the end of my Marathon Maniac Quest. After the Marine Corp Marathon on October 26th I will have completed the requirements to join the Insane Asylum. In this episode I do some math and some quick calculations to see if I can get a four digit member number.   I then ramble on about the rituals I have for race weekend. This includes running on Saturday morning, heading to the expo, prepping Saturday night, waking up early, and of course...pooping.   Show notes for this episode can be found at http://themidpackpodcast.com/028   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com    Email me: bill@themidpackpodcast.com   and of course, find me on Twitter: @themidpackers

This past weekend some guy was rescued from the Atlantic Ocean attempting to run from Miami Florida to Bermuda. Yes, Reza Baluchi is a man that thinks he can run on water. I read the article about the rescue and go on an internet hunt for the legendary hydro pod.   Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

Is it possible to run a 2 hour marathon? Not for me, but I talk about the idea of a human being one day running sub 2. I also talk about running by effort instead of pace, burpees, kettlebells, and I do a horrible Christopher Walken impression. Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

Some Twitter Shout outs. I try my new microphone out on the run, still working on my technique there. And I have my race report for the Rock and Roll Philadelphia Half Marathon. Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

This week we start with a request for the MidPackers. Help me in reaching at least 5 reviews on iTunes by the end of September. I know we can do it. An update on my training. How the back pain has effected my fitness and what the adjustments to the Marine Corp Marathon training plan have resulted in so far. For some reason I thought it would be fun to run through the newly re-designed Runner's World Magazine. Spoiler Alert: It is still about running. Finally, discussion is sparked by a Wall Street Journal article entitled, "Run A Mile Race Instead of a Marathon." I respond to some things said in the article and tailspin into some things only hinted at in the article. I also talk about the running dragon inside all of us.  Be sure to visit the website and blog for lots more. http://themidpackpodcast.com  Email me: bill@themidpackpodcast.com and of course, find me on Twitter: @themidpackers

In this episode I whine about some back pain for a little bit. Once for my shoulder and once for my lower back. Two different back pains caused by two different things. And then I get to some useful information when I talk about adjusting my marathon training due to lack of mileage from said back pain. Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

I am finally back from a long hiatus. In this episode I am rambling about running. I also talk about why people should talk about themselves, and why we should listen to them talk about themselves.   Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

In this episode I tell you my thoughts on bandits infiltrating our road races, I tell you about the Broad Street Run, and then I have a short interview with a certain caped crusader that was hunting down bandits at the Blue Cross Broad Street Run. Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

Really short episode this time around. I have been sick and haven't recorded much. But give it a listen as I talk about running to clear the mind, and the Boston Marathon on TV.   Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

In this episode I talk about PRs and PBs...a developing trend that involves ridiculing runners...and of course my 2014 Revel Atlantic City April Fools Half Marathon Race Report.   Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

In this episode I talk about how the MCM really knows how to keep a runner in suspense, running dreams, and scoring your run Batman style.   Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackers

I am chased by a demon known as DNF. Can I redeem myself from my failure, and will I ever get away from that demon? Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @themidpackersrunning, ultra marathon, marathon maniacs, keys100, marathon training, failure is not an option

This is a really short episode, but so far one of my favorites. Is running really a religion? If religions have eight specific elements then running just might be a religion.   Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @billdowis

Have you ever signed up for a race and thought, "I don't want to train for ANOTHER half marathon."?  In this episode of the Midpack Podcast I talk about the non-training training plan. Even if you do not want to train hard you still need to prepare to run your distance. Here is how to do that. Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @billdowis

Here is my review of the 2014 Walt Disney World Marathon Weekend. I flew into Orlando Thursday night and ran the Goofy Challenge on Saturday and Sunday. Check out the show notes at http://themidpackpodcast.com and you can email me at bill@themidpackpodcast.com and also follow me on Twitter @billdowis

The 2013 Year in review. It was a good one for me. My best running year yet. Ad 2014 will be even better. A couple big goals set and looking forward to a great year. You can email me too bill@themidpackpodcast.com and also follow me on Twitter @billdowis

We have all experienced road rage one way or another and it seems to manifest itself even on the run. Here are some examples I have experienced and a few tips for being safe on the road. You can email me too bill@themidpackpodcast.com and also follow me on Twitter @billdowis

This episode starts with an update on my running and I talk about the running scavenger hunt taking place on Twitter right now, the #runchathunt.  And then I answer some questions about the Hanson's Marathon Method and my marathon training sent in by listener, Ashlee You can email me too bill@themidpackpodcast.com and also follow me on Twitter @billdowis

11-17-2013 Was the 20th Running of the Philadelphia Marathon. I ran a 4:30:06 and set a 31 minute PR. The day was great and the race was fantastic. Follow along as I recap my 26 miles 385 yards.

There is some talk that "slow" runners take away from the competitiveness and integrity of the sport of running. Usually that talk is relegated to few runners that see themselves as better than others and are really only compensating for their own insecurities. In this episode I address a few articles that have recently popped up on the internet and talk about whether or not "slow" runners hurt the sport.  email: bill@themidpackpodcast.com

This is a special race day episode of The Midpack Podcast. Jamie and I ran the Rock and Roll Philadelphia Half Marathon.  Listen as we chat on our way to the race and then chat some more after the race. I also report on the race as it fits into my training, I talk about photo bombing at the expo, and there is some chatter about pooping and female problems during a run. ---email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes. 

This episode is a lot of rambling about running. I talk max heart rate, getting up early, getting out the door, running watches, and brand loyalty. I hope you enjoy this aimless episode with no real topic. ---email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes. 

I am trying to figure out my pacing problems which leads me into talking about heart rate and training in HR zones. Listen as I wonder about HR training on the fly and do a little experiment with HR training. ---email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes. 

After some technical difficulties with my new digital recorder I finally got some audio I was able to use for the podcast. I talk primarily about forming a habit in 21 days and how I think that works for me and could work for others. I also talk a little about my first interval workout for this current training plan and I mention poop a little too much in this episode. (Or maybe not enough.) ---email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes.

Another short episode, perfect for killing the boredom while you do an easy run on the treadmill or the road. This episode I am talking about running to lose weight and the secret way to lose weight with running. ---email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes.

I am talking about the Hansons Marathon Method. This is the book I have been studying and the training program I am using to train for the 2013 Philadelphia Marathon. I tell you all about the program and why it is the renegade method for achieving your fastest marathon time. I also touch on a news topic about the New York Marathon and their bag check options for the 2013 race. --email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com ---leave comments on the show notes ---don't forget to rate and review in iTunes.

In this episode I talk about the 2013 20in24 Ultra Marathon held each July in Philadelphia.  --Would you DNS a race because of the heat?  --The strength of the running community and the bond between runners. --email me at bill@themidpackpodcast.com ---show notes at themidpackpodcast.com --leave comments on the show notes --don't forget to rate and review in iTunes.

In this pilot episode of The Midpack Podcast I introduce myself, tell you a little about my running history, and tell you what to expect from the podcast if you decide to subscribe. Email me at bill@themidpackpodcast.com Show notes and comments welcome at themidpackpodcast.com