It's Rocky II: Rock Harder as 4 Feet Running takes on the 2009 Philadelphia Marathon and Half-Marathon! This episode:

- Nik is raring to run the full marathon (her sixth) and Dan shrugs toward the half-marathon (his second)

- They stop by the expo for some race swag first

- Due to technical difficulties, there's no live race-day audio, but that doesn't mean there's no drama...

- Dan almost burns down their hotel room and/or almost floods it, all because of green beans

- Nik almost misses the marathon entirely, possibly because of cheese

- Then they can't find their corrals, the race announcer forgets about some runners, Nik and Dan skip the porta-potties, a pacer gets floored, and Dan accidentally goes 100% caffeine cold-turkey (which is BAD)

- Nik is plagued by hunger and thirst in the wilds of Fairmount Park

- Her rationale for eating and drinking all kinds of stuff she shouldn't: "How much more sick could I possibly get?"

- Dan sees nudity

- He runs with his eyes shut in the hopes of taking a brief nap on the road

- Nik continues her PR domination, and Dan just misses it because of a pit-stop

- Uncle Pfitzy is definitely her favorite -- Uncle Higgy's kicked out of the family

- Lousy advice on where to run in Massachusetts and where to eat in Philadelphia

- They make big race plans for next year and read some email from wonderful listeners

- 4feetrunning@gmail.com | 4feetrunning.blogspot.com | 206-367-0767

Get two spooky races for the price of one with 4 Feet Running! In this giant-sized week:

- Nik and Dan run the Witch City 5K in Salem -- Nik in devil horns and Dan in his lucha libre mask

- Nik's out for fun, Dan's just hoping not to suffocate in the damn thing

- Gear up with some Brooks and Nike shoe chat, free tech-shirt talk, Halo headband convo

- The wrestling mask is surprisingly comfy and warm when it's cold in New England

- Nik has a great week! Oh wait, did I say great? I meant "not great"

- In case you were wondering which company makes the best ketchup chips, it's Herr's

- Obligatory parasite mention this week: whipworms!

- Some jerky douchebag asshat cuts Nik off on purpose -- some bozo in a yellow shirt

- Some 5-piece living room set books it past Dan going up a hill

- Nik and Dan also run the New Bedford Spooky Run 10K and 5K, respectively, with John from the Poi, Dan's mom, and a bunch of Nik and Dan's friends

- They wish for a Saturday morning cartoon where bad guys turn into monkeys. Someone get on this

- Nik and Dan get psyched up for the Philly races in a couple of weeks

- Too many cool costumes at the races to mention

- Too many PRs to mention -- Nik and Dan get THREE of them between them alone, plus more for John and Dan's mom

- Too much great email to mention from wonderful people

- 4feetrunning@gmail.com | 206-376-0767 | 4feetrunning.blogspot.com

Enjoy!

Think global, run in Connecticut this week with 4 Feet Running! This episode:

- Nik and Dan do the World Wide Festival of Races at the ING Hartford half-marathon and 5K (respectively)

- Hartford is full of cranky people who like to cut in line

- Nik and Dan need to practice their geography to figure out where the races begin -- South? West? Huh?

- Dan helps a guy put on his timing chip

- Nik appears to have pooped her running skirt (but didn't)

- It's not the prettiest race course, but they both have great race times

- Except Dan has a problem with races that cheap out on the 5K timing mats

- Nik finds that the first mile of the half-marathon is a contact sport

- Assorted mayhem on the course: bloody nipples, baby stroller roller-derby, broken legs, impromptu football games

- Dan goes on a running gear shopping spree

- Nik feels weird staring at random people's feet

- They read some great email from wonderful listeners

- 4feetrunning@gmail.com | 4feetrunning.blogspot.com | 206-376-0767

- Enjoy!

Welcome to Lifestyles of the Rich and Infamous with 4 Feet Running! This week is chock full of assorted topics: - Nik and Dan go running in Newport, RI, where there are stray Bernese mountain dogs, wine corks littering the streets, and the resident wealthy eccentrics have personal croissant chefs - They also have chicken breast on sale - Nik gets faster in her Frees and breaks a weekly distance record - Dan is a little faster too, because speedwork is agreeing with him - He also has a drinking problem (he's addicted to carrying around his fuel belt bottle) - They're both doing the Worldwide Festival of Races in Hartford next time - A little about the psychology of goal-achievement with professor Richard Wiseman, and why Dan is always a nervous wreck - Nik and Dan meet Stanley the German shorthaired pointer's doppelganger - They discuss Nik's nutritional issues and various fun ironies involving the Paleo diet - Anyone want some Del's frozen lemonade? - Two more giveaways in the 4 Feet Running book club -- listen to find out how to win! - Advice on how to arrive last in a road race - They get some great feedback from wonderful listeners - 4feetrunning@gmail.com | 4feetrunning.blogspot.com | 206-367-0767

t's a do-over, reboot, renewed 4 Feet Running! After a little delay, they're ready to run again. This week: - Nik and Dan explain where the hell the show has been for a month - They're in an '80s mood for some reason - Dan falls into a brief but crippling funk due to the heat, but finds redoing his schedule has improved his mojo - Nik gets permission from famous listener Petra to revamp her schedule, too - More grossness: bedbug nests, street trash, plus learn about the fascinating and repulsive life cycle of the hookworm - Nik's knee issues are much improved thanks to forefoot running, and Dan gives her an elbow in the buttcheek - They talk about the barefoot running craze and why they're skeptical of some of the more out-there magical claims - Nik orders and tries out a pair of Nike Frees to help make her more speedy, though they make her toes feel like they've been working out - Dan doesn't like the Frees because contrary to the name, they cost money - They read lots of great feedback from listeners - Special phone call from Hollywood Actor and runner Edward Norton, probably - 4feetrunning@gmail.com | 4feetrunning.blogspot.com | New number: 206-376-0767, I think

Celebrate 2 whole years of 4 Feet Running with Nik and Dan! This week: - They're actually not at a race for a change -- weird, innit? - Warning: There's so much gory news in this episode for some reason, it's like CSI: 4 Feet Running - Updates on Nik's knees and ankles, and why she's not using Uncle Higgy anymore - Dan remembers his running beginnings and first milestones - He also runs into a telephone pole - They get to see actual cows (sorry, they forgot to take the camera), and they'll tell you where in Fall River the buffalo roam and the pigeons race - They look ahead to their next year of running and the races ahead - Lots of great feedback from wonderful listeners, and a Special Guest Appearance by the Amazing Carnac and his sidekick Gordon - 4feetrunning@gmail.com | 206-350-1677 | feetrunning.blogspot.com - Enjoy!

It's a family fun-day road race on the 4th of July with 4 Feet Running! This week:

- Meet Dan's mom, who is walking her first-ever road race: the Mattapoisett 5-mile Road Race

- Dan's mom is kind of shy about talking into the mike

- Special guest appearances by John from the Poi and his friend Martin, a former marathoner and current cranberry engineer

- Nik tries to overcome a string of lousy runs, Dan's mom gets tips for a first-time road-racer, and Dan keeps his mom company

- Two stop-lights, a post office, and a lot of friendly people: that's Mattapoisett

- They set up another giveaway in the 4 Feet Running Book Club: Running and Being by Dr. George Sheehan -- listen to find out when!

- Nik realizes one meal of pancakes a day is her limit -- not two

- Dan decides to don the luchador mask for a special 5K road race in October (and possibly a cape)

- Tons of fantastic email from wonderful listeners

- 4feetrunning@gmail.com | 206-350-1677 | 4feetrunning.blogspot.com

- Enjoy!

You've rocked -- now let's roll with 4 Feet Running! It's the second half of Nik's San Diego Rock 'N' Roll Marathravaganza! This week:

- Nik crosses the finish line in beautiful San Diego and gives a full race report on her fifth 26.2-miler, one of her hardest

- Like Elvis? Nik doesn't -- at least not anymore

- Like runny-nosed kids? Nik doesn't -- at least not anymore

- Hear the long and complicated adventure of how they managed to leave the race finish area

- Which would you rather have hurt: your stomach from yucky electrolytes or legs from lack of electrolytes?

- Polyester and sequin jumpsuits, Adidas sandals with socks and walking poles: common San Diego marathon wear

- What did Nik and Dan think of San Diego? "The weather was not what we were promised"

- Nik bids a fond adieu to Uncle Higgy and says hello to Uncle Pfitzy

- Dan loves his mother, but not in a $50-for-a-T-shirt way

- Nik and Dan consider whether a billion dollars is worth being mauled by a bear for

- Another giveaway in the 4 Feet Running Book Club: "Ultramarathon Man" by fellow San Diego marathoner Dean Karnazes

- They get some great feedback from wonderful people

- Stay tuned to the very end for a special dawggie treat

- 4feetrunning@gmail.com | 206-350-1677 | 4feetrunning.blogspot.com

Enjoy!

San Diego -- drink it in with 4 Feet Running! It always goes down smooth. This Part 1 of a 2-part San Diego extravamarathaganza! This week:

- Nik runs her fifth 26.2-miler, the San Diego Rock 'N' Roll Marathon

- Nik and Dan take a little pre-race jaunt around downtown San Diego, where they do some jogging -- or maybe it's "yogging," it may be a silent J

- Where's all the good weather at? And how'd Dan's beard get so gray?

- They stay at a "haunted" hotel, and as predicted they never hear or see anything

- They run by Petco Park and they don't see or hear anything there, either

- Nik and Dan see tens of thousands of people on race day in Balboa Park, including famous running bloggers Maddy (Maddy Runs) and Alisa (Ambitious Aspirations)

- Nik never ends up making the switch to Pacific time -- it's quite amazing, actually

- But she DOES make the switch to Ininji toe-socks, which feel terrific with sandals

- A little corral-side chit-chat with Nik, Alisa and Maddy about tea, toenails, and "emergency" iPod playlists

- Experience the music of the Rock 'N' Roll as Nik runs by

- And stay tuned for the next episode where we meet Nik out the race chute, get her race report, and more!

- 4feetrunning.blogspot.com | 206-350-1677 | 4feetrunning@gmail.com

Enjoy!