One of the most uncomfortable moments in my life of road running is when I have to cross paths with someone walking their dog(s). I love dogs and I believe that they are loyal pets you may want to have in your home. What is it then that makes me feel uncomfortable when I meet dog walkers with their dogs?

1. The nature of dogs

My experience with untrained dogs is that they are very ill-disciplined and they get excited quickly. I always get the feeling that as I pass by a dog it will get excited and feel the need to chase me. For that reason I become very alert and continue to be suspicious until I am at a considerable distance from them. Only when I am far away from them would I find small rest within myself.

2. Type of a dog

I am not intimidated by every dog. I find beagles to be very friendly. What troubles me a bit are the Chihuahuas. Those tiny dogs, especially when they are more than one, they are troublesome. I must admit that these dogs are the least of my problems. What I fear the most in the canine world is that stone and cold hearted beast referred to as pitbull. In my mind I classify this dog as a wild animal. It terrifies me more when I see it in the township being walked by a young boy who is obviously being pulled by the dog through a leash. If for any reason this pitbull decide to chase me, it will drag the boy on the ground until he gives up and let go of the leash and leave the dog to pursue me.

The type of the pitbull also adds to my fears. I read an article the other day on pitbulls. I learned that a pink nose pitbull is somewhat sociable as opposed to the aggressive and grumpy blue nose pitbull. When I am running I never get time to check the color of the nose, when I see a pitbull I become highly alert. This dog really gets under my skin.

3. The location

The fact that I get to see a pitbull in the township being walked by a young boy, tells me that this animal is not well trained. It could attack me and also attack this young boy. I am not saying all township people, who are usually black like myself, are incapable of training their dogs but evidence with the way they treat other breeds suggests that most of township people indeed are incapable of training their dogs.

Sometimes I get to wonder why exactly some people get to own dogs if they won’t look after them. I get concerned with pitbulls. There seems to be a rise in the number of pitbulls in my township alone. When I am doing my runs I would meet a group of young man walking with five or six pitbulls. Imagine me trying to get as far away possible from the dogs while trying to hide from the young men the fact that I am terrified.

4. Fences

Sometimes it is not the pitbulls on the road that bother me. I get intimidated by a pitbull which is within its owners yard. What sets off the alarm bells is the fence which keeps the animal way from me. There is one house I know where the fence shows clearly that it had suffered greatly from this insane animal. The owner has mended the fence in a very shabby fashion and such a fact does not reassure a passerby of any safety from the beast.

If anyone owns a dog in the township or anywhere else, it is wise to use a strong and high wall and to make sure that there is no way the dog would dig, squeeze or jump its way out. This should be done for the safety of the public and also for that of the beast. There are unstable people out there, who when attacked by this animal would simply pull out a gun and take it down without blinking.

My Greatest Wish

With fast rising numbers of pitbulls in my township belonging to irresponsible owners, I wish that the government would monitor the situation and remove the beasts from owners whose homes are not well fenced. Over and above that, owners should get paid licences in order for them to keep this breed. So to make it difficult for every Tom, Dick and Harry to own this dog, the permit should start from R10 000 per animal and restrict it to two animals at a time. Who ever would violate to this regulation, they should be jailed for at least 10 years depending on the number of pitbulls they illegally kept.

Should the pitbull bite or even kill a human being, it should be killed and the owner should be held liable for the medical expenses and the funeral expenses for the victim.

I know that I am just dreaming. Such a regulation can never come to pass in the present South Africa. Countless people, including children, would have to be killed by these beasts before anything be actually done by the government.

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The good thing about road running is that you cannot run out road. There is no running fee that needs to be paid and there are no business hours to mind. You can run on the road as many times as you like and as long as you like. All you have to worry about is safety.

In today’s episode I am running while podcasting. Has anyone done it? Join us today on this heated episode of Run Yourself Crazee.

I started off at a conversation pace and I tried to maintain it so that I would be able to speak. The struggle became real when I got to the 3rd kilometer. Natural my body demanded more pace and I realized I was moving fast when I couldn’t finish my sentences.

Also during this run I give a short lesson on life and the volatile nature of it.

This is how I did on my ultra-slow 4k run

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What a brilliant start for this fantastic show. #RunYourselfCrazee has received a warm welcome from most people. I will commit to producing the most useful and quality content for all our subscribers.

After briefly discussing how to start running last week, I thought it best to give you more information about running. Today, I will share with you different types of running. These types of runs are those you need to do when you are either training for a marathon or if you want to be able run faster and to build your’s body’s endurance. I am going to speak about 7 types of running sessions you may consider to do.

1 BASE RUN

This is a run done at a conversational pace. This means this run can be done while having a conversation with another person. If you are doing this run and you are uttering broken sentences or you find yourself gaping for air, it means you are running too fast. When you are doing this run you need to be able to breath easily and be able to talk while running. You should enjoy this easy run.

2 PROGRESSIVE RUN

A progressive run is a run that starts at a conversational pace and then gradually rise to a hardest pace. I usually do this type of running when I am doing long runs like 10k to a half marathon or when I am doing time based training of over an hour long which are classified as longer runs. The progressive run works best if you divide the running session into equal parts, however many they are. I prefer to divide my running session into three parts.

The Warm Up

The first section of the run will be the warm up. This is when I am introducing my body into the running session and also assist my mind to be in the run. Remember last week I emphasize that when running, one should keep their mind in the run and that you can’t run with an empty mind. An easy pace will do well to get the body warmed up while on the go.

Middle Section

Now when the body has finally gotten warm, it is time to raise the pace from conversational to a slightly faster yet comfortable pace. It is good to hold on to that pace or else when you get into the middle of this section, raise the pace slightly. The main idea here is to not get slower. One must hold the pace or get faster.

Going for the kill

In this section, the pace raised until the runner cannot comfortably have a complete conversation. This is the moment where you giving it all your best. No slowing down, no looking back and giving up. This section is a “now or never” moment. It is time to go for a kill. You are getting stronger each mile or kilometer that passes. When you reach the finish lines, you must be at your best pace. Your final kilometer or mile must be registered as the fastest.

3 FARTLEK RUN

A fartlek is a speed game. The word “fartlek” is Swedish and it means speed plays. In a fartlek, you start by warming up. You do an easy pace, or a conversational pace. When you’ve warmed up, pick a land mark. The land mark could be anything, a tree, a lamp post, a pothole, a rock or whatever…

Jog easily to that landmark and when you have reached it pick another landmark in front of you and speed to it and then back down to the conversational pace. Through out this run keep choosing landmarks and speed to them, and then slow down. Repeat as many times as you wish. This is another version of interval sessions.

4 INTERVAL RUN

I sometimes refer to interval runs as “speed reps.” That is the name I got from the Nike Running Club App. This type of running session, involves warming up, and then run at a given pace for 200m, or 400m, 800m, or even 1200m depending on your training and your level of fitness. You then rest for about 90s to about 150s and start again. The Nike Running Club App which I am using to track my running activity and also get automated coaching will tell me how many reps I need to do. Both the interval runs and the fartleks are meant train your body to run faster. They are a form of speed training.

5 TEMPO RUN

A tempo run, also known as a threshold run is a more challenging running session. It requires a faster and continuous effort. It is best achieved when done on flat roads or on the running track. Since it requires a continuous effort it will be more challenging if one chooses to run onto a hill. The pace will be lowered and thus defeating the very purpose of the run. The pace in the run should be keep steady with very minimum variation. This training session is meant to allow your body to run faster for longer.

6 HILL REPEATS

The Hill repeats are another form of speed training session. This is when you run uphill as fast as you can for about 30s and then jog slowly or walk down hill by way of recovering. And repeat the process. Do this as many times as you wish.

7 LONG RUN

A long run is any running session that last for an hour or longer. At first it is best to do a time based long run, rather than a distance based. If you aim to run for an hour you will be able to learn how much distance you can do within that hour and the distance you would cover in your first time based long run, would be your long running distance. You can gradually increase your long running distance over the weeks. Take caution that your long running sessions do not exceed 3 hours. Running for more than 3 hours will cause more harm than good.

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The word podcast is short form for Portable-On-Demand-Broadcast. The whole idea is for the consumer to take the message they want to hear and store it on their device so that they can listen to it whenever they want.

Those who grew up in the days before television (1927) and internet (1983), know that radio ((1901) of which the first station was setup on the 2nd of November 1920) played a vital role upon people’s lives. The radio had very interesting, entertaining, yet equally informative shows that ran on it. They also know that if you missed a particular show, you had lost it forever. There were no reruns.

There came audio cassettes in 1962 and were introduced for the first time to a radio a station in 1963. Later in the years, people were able to tape the music they wanted to here from the radio into an audio cassette. This gave them an ability to listen to the music over and over again. A cassette could only hold very little amount of audio.

As technology advanced, today a radio show can be recorded by a listener from a cellphone. The downside is that a listener have to sit through the live radio show in order to record it.

With the growth and fame of the internet and its accessibility, content producers are now able to record a niched down content and make it available to their listeners. That means a person who is interested in podcasting, will not wait for the radio station to air a discusion on podcasting but they can go online and stream or download a podcast episode that provides the content they are looking for.

That is the whole idea of podcasting. It provides a specific content on regular basis, to a specific group of people. Listeners can access the podcast episode online and there is no such thing as “missing the show” in the world of podcasting. The podcast episodes are always there on the internet and can be accessed when needed and can be downloaded from anywhere in the world.

THE POINT OF THIS EPISODE

The purpose of today’s episode is to appeal to you my dear listeners/readers to give us content ideas. We seek to know from you, what exactly do you wish to hear from The Spokesdude Podcast. You can let us know by asking questions or by telling us directly what you’d like to hear.

I must lay it before you that we are changing the content strategy of The Spokesdude podcast. We seek to engage with our audience in a more precise and useful way. We want to give a definite answer when we are asked about the nature and content of The Spokesdude Podcast. We are trying to avoid being general. Just like our new podcast the Run Yourself Crazee is for the runners and the sporting community, we want to be specific with The Spokesdude Podcast.

The number one idea so far with regards to a specific niche is a career in Podcasting, Business, and Media production. We want to combine these three and address the podcasting community, which can be both in business and classified as media producers.

Judging by your questions and content ideas, which I am hopeful you will send, we may find ourselves launching new podcasts dealing specifically with the subject of “History,” “Mathematics,” ‘Science,” and other fields of study. You will remember that our aim is to establish a podcasting network, where more people can join us and provide content for other groups of people

CONTENT PROVIDERS

I wish to engage the youth of South Africa and introduce podcasting to them. I was very challenged when I saw some video clips of some 8 year old kids interviewing each other on a podcast, using Skype as a medium of communication. I feel the need to get our kids to know that there is a whole new world out there. Instead of getting into drugs and premarital sexual activity, why not use available technology to reach out to the world and earn money without waking up only to tremble at the presence of an employer.

I wish to draw as many content providers as possible as I can to The Spokesdude Network and work with them either to develop their social skills or learn new things from them. Refer to Our Vision.

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We are launching a new podcast on 9 September 2019 to 14 October 2019 4th of November 2019. New episode will be released every Monday. We will be testing the waters. If all goes well, Run Yourself Crazy podcast will published for 52 weeks.

While we prepare for the running show, I recommend that you get yourself a good pair of running shoes, running pants/tights, vests, t-shirts, socks, hat, sunglasses, and a running bag

Get ready to RUN LIKE CRAZEE!!!

Track your runs with this Fitness Tracker. It will help you know how far and how long you have gone and on top of that, it will give you feedback on how your heart is performing. Get it now from Amazon!!! When you buy from Amazon.com by clicking the images below, you will be supporting us because we would get a little commission to help keep the show going. Thank you in advance for helping us!!!

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From as far as I can remember, I have not been able run fast. My brother was faster than me and my friends were also faster than me. When I thought of hanging up my running shoes during my high school days: this random teacher, appoints me as a school representative in the 200 meter race at some running competition. I really don’t have a clue what this teacher saw in me. Whatever he thought he saw in me disappeared the minute I entered the race track.  When the race was started, I raced with all my might and led the pack of runners for a good 7 seconds (give or take) and after that I got tired and they began to pass me one by one until I was last. From that moment I was totally convinced that running is not my thing. The only thing I was good at is singing and debating (I am still active there). If you have a guy you need to debate away, call me.

As I grew up, I gave up all sporting activity and found a job at McDonald’s, the worst place I have worked (I still get nightmares). Working at McDonald’s forced me to live in the suburb that had people who were runners and cyclist. I challenged myself one afternoon to go running and I gave in to my own challenge. I put on my shots and running shoes and sped out the gate onto the road. I ran for about two minutes and I began to run out air. I mean I barely completed 250 meters and I was about to die. I went back home defeated.

Next day, I decided I was going to run again. I tried to run but my body was aching everywhere. It was as this moment where I concluded that I will never run again, except in the events where my life was at stake. The urge to exercise and to appear like a responsible man in the curious eyes of my neighbors led me to a bicycle shop. I bought my self a 26 inch Raleigh Mountain bicycle. We had a great relationship with my bicycle, until the day it was stolen from me.

To cut the long story short, I got fat and I bought a Silver Strider Mountain Bike. That bicycle was very fast but I broke it and so I decided to sell it. This, however, did not solve my weight gaining problem. This led me to the greatest idea ever. I needed to learn to run. I tried to run again, 10 years after I had concluded that I will never run again except in the event where my life was at stake. The weight gain meant that my life was at stake. Learning from my past experience with running, I decided to get a running app that will tell me how fast and how far am I going.  My runs began with a slow jog which eventually evolved into a faster pace.

Today I am in the marathon training plan with Nike Running Club App and I am running over thirty kilometers per week. I am getting faster and stronger in the business of running.

So, what have I learned from running?

  • You never know you can run unless you try.
    • I spent many years thinking that I will never be able to run because I wasn’t fast enough and due to the fact that it was painful to my chest. I learned that trying and failing and then try again will help you to get your body and your mind to get used to the idea of running and thus grow in speed and in strength.
  • Giving up is never an option.
    • When I started running I had one rule for myself: Never stop running until I reach the target distance. The lesson I got there is that I am able to endure hardship. You will have to agree with me, running is never a walk in the park. It is very hard. The people who run mega and Ultra-marathons have a great deal of tenacity. This is very applicable also in life.  In whatever we do, we should never give up if it is for the good cause. The book of Hebrews in encouraging believers who were under extreme persecution, says, “Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us, Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God. For consider him that endured such contradiction of sinners against himself, lest ye be wearied and faint in your minds.”  (Heb 12:1-3)
  • You relate better with people of the same walk.
    • When I am running on the road, I don’t greet everyone I meet, however, I would always greet runners who are running at that very moment I am running. The reason for that is that I understand their hardship and they understand mine. We may not have the same objectives or running at the same direction but we are connected by action, and that is running.
  • You stick to your run.
    • One of the greatest disciplines I have learned in running is that I should never compete with anyone. When I am running I only have myself to beat. I don’t compete with random strangers. If he is faster than me, well, let him go, I don’t know where they are going and where they come from. Why should I stress myself? I am only running my course. This is great lesson. In life my life is mine. Just because my friends have gotten rich does not necessary mean I should be rich. Just because they are married and I am not does not mean that I should now pursue a marriage partner. I am not in a competition. I stick to my lane.

The music on this episode is by Audionautix.com

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