mplayer "filename.m4b" -nojoystick -ao pcm:file=tmp.wav
lame -b 128 -q1 tmp.wav tmp.mp3
The "-nojoystick" option for mplayer isn't required but it prevents mountains of output about mplayer being unable to read the joystick device [most likely due to the fact that I don't have a joystick]. I left the bit-rate for lame at 128 since there is no point in re-encoding a file at a higher bit-rate than the originally encoded file - these files are mono-channel human speech not high-fidelity audio.
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