I get a kick out of these fitness/running/exercise websites that talk 'before and after'. Words matter and to a runner it's not 'before and after', it's more 'then and now'. You see, to me it's more than semantics because there's a big difference in 'before and after' and then and now! Then I was 'that' way, now I'm 'this' way. Before and after - sounds like I didn't start, I did start and then after means I'm finished. Sorta makes me think it's over, well, was it over when the Germans bomber Pearl Harbor? (Obscure Animal House reference). No! So you ran a Half Marathon (or 5K) before you weren't a runner - after you are? Or you were? Nope, then I wasn't a runner and now I am. Whether you did a 5K or a Half Marathon or a marathon you are still a runner. It's like slow and fast: a person who runs 12:00 minute miles is every bit the runner that someone who runs 7:00 miles is. Perhaps the 7:00 person has peaked and the 12:00 person is still improving. Or the 12:00 person is >40, 50, or 60 years old...matters not. Age doesn't define a runner - 2 things do: desire and a 'time'. If there was a goal and you had the desire to chase that goal; whether you have been a runner, or are a newer runner you had the desire to pursue that goal. Regarding a 'time' ; I still love George Sheehan's definition of the difference between a runner and a jogger - a runner has a race number. Perfect! The 'runner' has desire, a time frame, a plan (hopefully), and a star to reach for. Now the runner toes the start line with like minded others to measure himself or herself with those others against the distance and against the clock. Then the runner didn't get out of bed at 4:00 or 5:00 to train before work, or skip the cocktail hour to sneak in another workout. Then the runner didn't give up his Saturday mornings to do long runs in soaring temperatures to prepare his body for the elemants and the distance. Then he didn't get up, turn on the Weather Channel, agonize over sleeves or gloves, eat or not eat, what to eat pre -long run or race, water stops, rain, cold, heat, fog (means 100% humidity) but that was then. Now that he has a race number, these things matter. They give clarity, comfort, and piece of mind so that at the end of it all the runner has more than a number. He has a 'time'. In his mind it might be a 'good' time, or a 'bad' time, or a 'I coulda done better' time, or a 'first' time...but it is a time. It's not a DNF (did not finish) or worse, a DNS (did not start). It's there in black and white, a time. The clock doesn't lie, ever. It says, "You did it!" You had what it takes to challenge the course, challenge the distance, challenge yourself....now! Today! And you have the time to prove it. Good, bad or indifferent, no one can ever take it away from you. Was it as fast as an Olympian? No, but you now have the ability to know what an Olympian goes through, you have run miles in their shoes. Now you are an athlete, a runner...now! That's the truth...Now, what's next?

and I'll say it again and again and again. It seems as though people running their first race regardless of distance will follow instructions to the letter while those with 'experience' seem hell-bent on learning the hard way. It's like many drivers in Alabama, "Oh, the rules don't apply to me." Well, yeah, they do. Granted, every person is an experiment of 1, and there are exceptions to every rule, blah, blah, blah. I used to know a guy who never wore deodorant; for whatever reason his body didn't create body odor. I also know from experience that he was the exception! I strongly encourage the use of deodorant...strongly. Experiment with that one and see how many friends you have. So a few reminders from the Book of Dan: 1) Nothing new on race day. that includes the 24 hours prior. If you haven't eaten, worn it, or done it in training, what in the thump makes you think it's a good idea now? That new jog bra may be cute and comfortable, but mile 4 of  13.1 (or 26.2) is a bad time to find it chafes under your arm! Mile 3 or before the gun goes off is a bad time to discover that a Mexican Pizza and beer is not a good pre-race meal. It won't be just the gun going off! Conversely if you normally have a glass of wine before a training run, or coffee the morning before you run, that's fine. Not a jug, a glass. 2) I say Start Slow, but some take issue with that, so how about Start Conservatively. 99/100 times your first mile will be your fastest anyway just because of excitement, just don't continue that trend. If your body is set on a long run time table of (for ex) 9 minutes a mile then a first 2 or 3 miles of an 8 minute pace is going to throw it haywire. If your goal is <2:00 or <4:00 then running a smartly paced race, saving fuel is the way to go. Last time I looked 1:59:59 was <2:00. If you're gonna 'fade' running your goal pace then you'll dang sure fade running faster than your goal pace and probably worse. Walking 16 minute miles is a tough way to finish. 3) Plan your race and race your plan. If your plan is to have no plan; just have fun then that's a plan. If it's to run the last 6 faster than the first 7 or jog 20 race 6.2, that's a plan. Stick to it! I like to have 3 goals: 1) Goal time 2) secondary goal time 3) get the doggone medal. That way every race is a 'success'. Maybe not the success I hoped for, but a success nonetheless. Regardless of your experience or how cool you think you are, running13.1 miles or 26.2 miles is an accomplishment..never belittle it, less experienced/talented runners will think you are a jerk and karma is a bad mother with a long memory. 4) Thank volunteers. Without them there is no race. There is never, ever a reason for a participant to be rude to a volunteer..ever. 5) If you haven't been 'carbo-loading' during training, don't start now. I have a theory. I hear all the time people saying they didn't sleep well the night before a race...nerves. I wonder if they ate a big bowl of pasta and a few hours after they dozed off they got a 'sugar' rush, thus interrupting their sleep plane? I think this falls under 'Nothing new'....Lastly, enjoy the day. While we don't always run by hospitals that might make us think and there are lots of charity runners that sometimes remind us of our good fortune. How many people in the hospital (or elsewhere) would swap places with you *snapping finger* that quick? You are blessed to be out there whether you run a 7:00 pace or a 14:00 minute pace. I hate hearing people say, "I had a bad race." You think a Marine in Afghanistan or a cancer victim would say that? Hell no ! They want to live and you ARE 'living' (as in enjoying life) through your running. Enjoy the day even if you don't run the 'time' you wanted. You still got a 'time' and for some, it would be the 'time' of their lives.

now that I see a certain local shoe store is holding their own C25K and calling it that...sheesh! They already had a program that was very similar to mine but apparently it wasn't doing all that well. I guess I just have to 'take it' because in all honesty there are several 'Couch to 5K's' around the country - thus Run University! You'd think though they'd have the balls to create their own identity rather than leech off an established program. News flash - You can call it the "Guarantee You'll Lose 60 pounds and Be Built Like a Brick Oven and Run 4 Minute Miles Program" but ultimately you have to love the beginning runner...love them. Some of them are very high maintenance (not any of you, though) and some are, welll shall we say - uh, kinda 'thick'. However they all grow as runners and eventually get seperated into 2 distinctly different kind of runners...Left Brained Runners and Right Brained Runners...yeah - Left Brain Runners are almost either already members of one of the Lost Tribes of Israel or will be...The Garmanites! It was thought they were wiped out at the crossing of the Red Sea when Moses had said it was a 2 Mile Run and their Garmins only showed 1.88. So they ran in small circles with their left arm held high to catch the satellite signal for ,12 miles during which time Moses and the Right Brained people went on to Starbucks. Apparently a few few survived and they've procreated through out the running world. Their sole purpose is to walk up to race directers and show them that though their race said 6.2 miles the Garminites 'ran' 6.35 and what are they gonna do about it?!? They can be identified by their leftward lean and left arm nearly dragging the ground when they run/walk due to the 4 pound satellite dish on their wrist or by seeing them run in said same small circle arm in air (as if THAT helps) getting that last .0001 mile so that they ran exactly 10 miles. At times when they receive the dreaded 'Lost Signal' notice on their flat screen arm screen they immediately tap the watch twice and raise the arm hihg in tribute/pleading to the god Garmia. Garmia is apparently a god...not THE God, but a god and he is NEVER wrong! There's also the Any Port in A Storm LB Runner who will eschew a gas station/porta potty then 50 feet down road duck behind a tree, but not quite all the way behind and do their imitation of a Roman fountain. Unless said RB is female in which case they select bushes only 12" off the ground (assuming they can see but can't be seen as if peeing makes one invisible...or dumpsters (the name being a coincidence? I think not!). Other LB runners - The 'Who is Al Roker' Runner...Who not only runs in impossible weather but calls you and e-mails you and posts it on FB 87 times...'comment, coment'.  comment' "Naw, I never check the weather, who's Stephanie Walker, what's  an Al Roker?"..."Whaddaya mean it's -20 windchill and lightning? I was out there, it was fine!" As if them being out there made it okay for sane runners. Speaking of, didn't Willard Scott the guy who always interviewed those 100 year old women just turn 100? And why aren't there any 100 year old men? The LB Lysol Runner - "Yeah, I only wash my clothes after every 3rd run. You know if wash 'em too often the elastic stretches out...really!" Yep, they are out there and as we speak their privates are getting mildewy...slowly, from their 'washed every 3rd run' running clothes. LB Goodyear Runners - "I have 647.225 miles on my shoes and they're good for at least another 200 miles. Do you have any Advil? My knees are killing me." I'm sure there are more and Right Brain runners can be just as bad. I've had them all in my groups....except the Lysol Runners. They get re-educated quickly or dropped from the list quickly. Maybe the Lysol Runners will all sign for the cheap imitation program; okay, their programs not cheap. I guess I'll have to take they high road about the imitators...I hate the high road. 

Just returned from the Charleston Marathon and though it was by far my worst overall performance in a marathon, time wise; yet it's one I'm very proud of. Why? Because I did not quit. I knew going in that I was no where near marathon shape, and really I was just hoping for a quality long run ('long' being a relative term). Then once my body pulled out it's inner Roberto Duran "No mas, no mas" around mile 21 I thought "what the heck" and just sort of walked it on in. And at mile 21 we were (literally) .2 from the finish. Yes, mile 21 and 26 were together. So you know what that means, yep! they sent us down this industrial side road for 2.5 miles, around a cone and back we came. Ay yi yi!!! But, it gave me lots of time to think and I was reminded yest again how fortunate I am to enjoy something as much as I enjoy running and still get to do it. Am I as fast as I once was? Nope. Still pretty proud of my PR's, I'll stack them up against most anyones - especially since I was in my 50's when I set them.  I guess I'll just start a new set of PR's for my >60 years. Just because I'm not as 'fast' as I once was doesn't mean I'm not smarter and a better coach for it. Don't recall Nick Saban putting on a helmet in the LSU game, but the man coached the heck outta his team!  However the best thing is that I'm still running! I'm amazed at all the people I see and hear from that continue to run though pain! They are injured! It's not rocket surgery! The old joke about going to the Dr, "Doc, it hurts when I do that." "Well, don't do that!" is an absolute truism. If you hurt enough that it changes your gait don't be a dumb ass! DO NOT RUN! If it doesn't get better shortly then re-direct your thinking and make getting back to 100% the focus of your training. Talk to a coach, a Dr, a PT, somebody, but find the root cause and get well. By 'root cause' I mean (for example) though IT Band issues create pain in your knee, the cause is virtually always rooted in your hip area. If you have chronic hamstring pain, then most likely you have weak glutes (if your glutes are weak then your hammies pick up the slack = over worked). As a certified personal trainer (in addition to run coach) we have to learn that stuff + practical application and knowledge from a looonnngggg time of running. I pretty much count the start of my running career from 1994, the year I ran my first marathon, though I was running 5K's and 10K's long before that. I have many friends who can no longer run simply because they would not rest. When they felt pain, they tried to push through it - sheesh! Pain is your body's way of saying *stop*! If you keep pushing it, much like a blow out in a car, it will stop you! One of my great friends and mentors Al DiMicco is still out there chugging; as fast as he once was? Nope, but still going! Between he and I we've seen thousands come and go, sadly too many go. I remember once guy who ran with us loved it, loved it! He ran a marathon, wow! Got to do an ultra! He did Oak Mtn 50K (actually about 53 K, but hell, you gotta get back - they weren't coming to me at 50K), then I think a 50 miler (may have been 100 miler) and... we never saw him again. Not really injury, but 'burn out'....just as deadly. So here's some free advice: If it hurts, rest it, if you're tired, rest...no not for 30 minutes, 36 - 48 hours. Take TWO days off, then go run again. Still hurts? Bite the bullet and call a Dr (seriously, internet self diagnosis? Please! What is they say about the Dr who treats himself? He has a fool for a patient - most times we'll read something and see into it what we want to see. So see a Dr familiar with runners (subject of another blog, soon to come), they are out there...as are some idiot Doctor's who still think running is bad for you. Then...ready for it? FOLLOW HIS ADVICE!!! If the pain/injury doesn't show improvement after some time, find another Dr. Sometimes just 'rest' isn't enough. If a heart attack doesn't kill you, then sooner or later you'll feel better and start to move around; doesn't mean the damage wasn't done. I've registered for marathons, triathlons and flea markets that I had to skip because of various injuries. Guess what, they'll have the same race again next year. I'd rather do it well and have fun. Remember, if you do NOT take care of your body, it will NOT take care of you. Especially (and this is key) over time! Some injuries take months to manifest themselves. You'd think runners/athletes would know that! Would you go to a Dr that smoked? I'm really proud of my first marathon and in late April I'll be really proud of my 57th 'ish', why? Because I'm still running, after 18 + years; and that's my wish for you. That 5 or 10 years from now we're still meeting at the Y, the Western, or Good People and running together. Please - there are no medals for 'pushing through it'. It's not Rocket......Science.

I had one thought on my mind today when something completely out of the blue happened to change that, so it's 2 for the price of one. Both are true to life; first off, my racing times have slowed over the past few years, yeah I know I'm old. Doesn't mean I've forgotten how to run fast or what needs to be done to get faster and I have hopes of rebounding a little. I don't recover as fast either because I have a bit of arthritis in my knees, very common and totally manageable. So when I hear people say moronic things like, "Running is bad for your knees," I cringe. Like Ron White says, "You can't fix stupid." Running, like most exercises, when done properly is not only NOT bad for your knees but it actually increases bone density and strengthens joints. I could go on and on about long term studies (runners vs non-runners including those that have quit running - highest incidence if arthritis is in non-runners; studied since 1st 'running boom'), New England Journal of Medicine yada, yada, yada. Life has taught me a lot and these lessons get reinforced everyday...99/100 someone who is wrong almost physically can NOT admit when they are wrong. They just can't, even when proven so, they go into 'Fonzie' mode, "I was wrrrrr...I was wrrrrr...." they can't do it. True story (about knees), my dearest childhood friend, pretty much grew up with him (yes, I know the argument could be made neither of us 'grew up') could not have been more different than me. Here I was/am roguish, charming, irresisitable (okay, okay)...Actually I've played sports from my earliest memory, any sport - all sports. Not him, he never ran.....ever, even if he had to pee really bad. He was great in math, very artistic and musically talented and I (to this day) can't carry a tune in a bucket or draw a straight line. He hasn't run a 5K cummutively in his adult life, while I've completed 56 marathons. Now I have a 'tinge' of arthritis in my knees and he's had both of his knees replaced in the last year. So practice good form, stay strong (xtrain/weights) and there's no reason you can't run for years on those knees. Speaking of friends, many who've read my writings know how I encourage people to give 'flowers' to the living. A lot happens when someone near to you passes and I think the worst is our sense of loss. You miss them, and there's no opportunity to see them again...ever. I think we cry not for the person but for ourselves because we know how badly we're going to miss them and their leaving us was a stark realization, the so called cold bucket of reality. Michael O'Connor was the Fire Chief of north Shelby County. He was an accomplished marathoner and IronMan triathlete. His wife Nelle was a 'casual' runner who completed the C210K program a few years back so she and Mike could run together on occasion. I ran with Big Mike many a mile on many a Sunday morning and this guy made Tony Robbins sound like Eeyore; always upbeat, always positive and looking for that next challenge. So needless to say I was shocked and saddened when I heard today that Mike was taken from us by a stroke. The body that he took such good care of ultimately failed him and you know what he'd say? "Yeah but Danny, but it's given me so many good miles..." and, of course, he would be right. Please, enjoy your runs, your races, your accomplishments but enjoy your running family more - yeah, your family too, that goes without saying...sheesh. When you run and train with someone you see them when life is a breeze and you see them struggle mightily. Yet they are glad you are there with them just, well, just because. We know, how it feels to PR and how it feels to need to crawl that last mile, we understand each other, even without words. So to my running friends, when I wish you well in a race...I really mean it, probably more than you know. I'm glad you're there for me and when we're not running together, I miss you. Really. I like how we can run together maybe only once a month yet pick right up where we left off. I know season's change, people change and time marches on, but for all of you who've escorted me through the miles, thank you...I love running with you; and Big Mike, I'm gonna miss you.

Happy New Year everyone! I know it's kind of arbitrary, but everything has to have a starting point and the New Year is perfect for looking back to gain perspective and looking forward with hope and determination. 2012 is gonna bring some fun stuff, new goals for me and hopefully some new friends plus closer relationships with friends I already have, I can't wiat! Announcements & stuff to look forward to: New Year's Edition of Couch to 5K will start Monday 6:00 p.m. BB&T Bank Bldg parking lot (2401 20th Place South) - I'll explain the program first, then those who are ready will 'get 'a goin'! Run University is going to be a little more active on the 'fun scene' so we'll have a Run U Reunion and Fat Tuesday Run with door prizes and other fun stuff. Look for a new Half Marathon in Tuscaloosa late March benefitting Habitat for Humanity. The goal is for the 'half' to rais enough to fund at least one new house annually (the word is 'goal'). They are still helping tornado victims. The Mayor is on board (he just did his first marathon) as are Nick and Terry Saban (Nick's Kids works closely with 'Habitat'). The website should soon be up and running. There's also the Dixie 200 Relay Run from Atlanta to Birmingham that ought to be a blast and that's just the first 5 months of 2012!! Hopefully everyone has their 'running' goals in mind as well as personal and professional 'resolutions'. I think it's great to set lofty goals, but we can only reach those goals when we continually 'stair step' towards them. I can't tell you how many people contact me saying they want to run a marathon (it's on their 'bucket list') when they haven't done a 5K...stair steps. Or another way to to look at it is, TODAY! Sometimes you can do something one day at a time (or one half day) at a time that if you had to do for 6 months would be overwhelming. Resolving to run more, lose weight or eat healthier? Set the run schedule up one day at a time stair stepping to your goal; eat just one healthy meal at a time. Working out, set the workout days like appointments and be sure you go TODAY! If it's Monday don't worry about Tuesday, do Monday's 'sutff'...just do today. Get your run in, today. Just today, worry about tomorrow when it gets here - you can prepare for the future, but you can only take care of TODAY. So TODAY, do something positive for your health, your family, your job and most importantly for yourself. Don't make the excuse, "I don't have time." We ALL have the same 24 hours, MAKE time." You'll never 'find' time...Just TODAY, no excuses...none. Then one day at a time you'll find yourself inching closer, then stepping, then rapidly gaining on those goals and your resolutions will become habits! If you slip up or fall off your 'horse', take a mulligan! Deep breath, remember WHY you made these self promises then get back ON the horse, TODAY! Slipping up is not fatal, but quitting is. Just TODAY, start over, you can do tha one day at a time. It's going to be a great year, your best year yet and it starts....TODAY!

I know it's 'revolution', but it's my blog! Almost time to turn the page on another year and start planning ahead and boy am I ready. 2011 was not my best year. I am one of those people who make resolutions, 1) because I'm a 'planner'. I like to have an idea what I'm in for and another reason is because I like challenges. When I make a resolution I try to make it specific...not "I'm going to run more next year" or "I'm going to lose weight" or "I'm going to run a marathon or half marathon or...:" My annual mileage goal is the same number of miles as in the year, next year for example: 2012, that's specific. I break it down into months and weeks. I am going to run a marathon next year, probably more than 1 and I'm doing another Half Iron-Man. I'm already signed up. Once I get 'specific' I form a training plan; so now I have a specific goal and a specific course of action. The last ingredient is to have fun, make it fun, keep it fun. Not many things are more fun than success so I have to keep that in the back of my mind. I have to remind myslef of it when I don't 'feel' like running or training. Also expect the unexpected...Heaven forbid, but you can get sick, have a bike wreck (oy!), stuff happens. You gotta roll with it! If you can 'get back on the horse' then do it! If not, don't despair, make a plan B, or C. You don't ever have to give up, you do, on occasion, have to postpone. As one of my softball buddies used to say, "That's what makes life...life!" These last days of 2011 I'm making a personal accomplishment list and checking it twice, planning to re-do some stuff I loved doing and adding some new stuff for my goals. It'll help me end this less than steller year without seeming like I'm wishing time away. Professionally it's a little trickier - I love helping people accomplish their goals however in Run Coaching/Personal Training/writing/motivational speaking, sometimes (most times) you can't MAKE it happen. Clients don't just fall off trees; first off they have to know about you and beleive in you. They have to believe in me more than they believe in themselves sometimes , at least in the beginning.  Then THEY have to want it. They have to decide they want it bad enough to get help (coach or trainer) to achieve their goal(s).  Sometimes no matter how bad I want it for them, they just don't want it bad enough...not really. And when they do achieve their goals, you gotta let 'em go. Actually when that happens I let them go gladly. I probably get more satisfaction out of their success than they do! I do miss them however...yeah, I do.

So for 2012, don't just sit there, do something! How was 2011? You happy with it? Why or why not? There's plenty in 2012; you just have to 'want' it. Remember that great feeling when you got an idea in your head, you planned for it, went after it and GOT it! What a great feeling. Conversely, remember when you just flat quit on something....how'd that feel? It stinks; even 'stink' says THAT stinks! Why limit yourself? Don't you ever dream? Now's a great time to not only dream, but see if you can make it come true! Seriously, think for a second...what's holding you back? Why is it holding you back? The past is gone, our screw ups (some of mine are bloody legendary!), our indiscretions, our mistakes..our apathy, our lack of action...GONE! Now, today you can literally change that. It's time to move forward. It may take a year, or 2; maybe just a month. You CAN start now! One day at a time...."I'm going to spend 15 minutes a day on X" then it becomes 20, or 30 or 60 minutes a day and you get closer to the 'dream', "If you step over enough pebbles you'll soon find you climbed a mountain."  I like resolutions and I love dreams.....

Well, by the calendar we're about ready to close the book on 2011 and personally, if I ever see it again it'll be too soon! The Rocket City Marathon was last Saturday and by my account it was a great success! Randy go another notch in his gun, David and Jack set PR's (which to be honest I had nothing to do with) and Sara, Julie, and Nikki all not only conquered the marathon but apparently put on their dancing shoes to go out afterwards to celebrate. I guess that's just how they roll. I think watching a finish line,pretty much of any race but certainly the Half Marathon or Full may be one of the greatest recruiting tools ever for our sport. People see thers finish and are genuinely inspired by them. They see people of all sizes, shapes, and abilities cross the finish line throwing thier hands up in triumph. The winner may have finished 2 hours ago and no matter because, if I finish, I WIN! There's a great saying, "You don't have to finish first to be a winner." If that wasn't 'written' for the endurance runner, it should have been! Watching a finish is indeed one of my favorite things, along with watching people complete their first 2 mile run in the C25K program or finish their first 5K, 10K or Half. That feeling is closely followed by people conquering new goals as they train for an event....working for the Half Marathon and running their first double digit run (10 miles) or the first 20 miler as a potential marathoner. To me it's a glimpse into their soul, their real soul. You cannot fake pushing through mile 11, or 12 or 23 to reach a finish line. The effort, the pain of the latter miles is in an instant eclipsed by the unrivaled joy of seeing the words FINISH LINE as you approach, then where DID that kick come from? To paraphrase John Wooden, "Running doesn't build character, it reveals it!"  So now we turn our focus to 2012, what will it hold? What are the goals? Will it be a better year (good heavens I hope so...not sure I can take a worse one!) and if so what will it reveal. I do make resolutions and goals...I plan as best I can but the old saying "Man plans, God laughs," was probably written about me. Nonetheless, there are things I want to accomplish next year and another of my favorite things is working on goals. I discovered something about 'me' this year...I DO enjoy the training. I like working hard to get better and honestly that wasn't always so. I'm going to work on some of my favorite things in hopes of an exciting 2012. That's all we've got...hope. We never know ("Even when you know, you never know." 'Let It Ride'),  we change jobs, enter marathons, plan trips with the 'hope' that it will all turn out for the best. Hope, next to love and just ahead of happiness are my favorite things which reminds me of one more old saying, "The best things in life aren't things." If you've got hope, happiness, and love; then you indeed have everything!

The Ruben Studdard Celebration Weekend is in the books as is Thanksgiving and I'm slowly starting to feel like a human being again. My running has suffered somewhat but not as bad as I had feared and more importantly all the participants in both events (Ruben and Thanksgiving) seemed to have had a blast! There were some comments about the Ruben Half not being 'flat'; well for Birmingham it was as flat as you can get a 13.1 mile course to be. If you train around these here parts, you know! Yes there was the 35th Street viaduct but runners got a great downhill on the other side. My training groups went over it several times and thought, 'sin't no thang'!  Here's what you need to know: Birmingham runs east and west in what's called Jone's Valley - if you ran the old Vulcan Marathon course or Mercedes Marathon in the first 6 years you'll know there's no north and south with out going over Red Mountain (operative word is mountain). Hell, in the first 6 or so Mercedes we went over Red Mountain going AND coming! However (history lesson), Birmingham was not founded because of iron ore, coal, and limestone, it was founded at a railroad crossroads; only later were the 3 ingredients for steel discovered in this area. To this day the trains run and any race course (especially longer distances) has to plan it's route around the active rail systems. The reason for coming in on 5th Ave under the overpass (Messer-Airport Hwy) is that's where the 'Welcome to Birmingham, The Magic City' sign was erected. Um, before they lost it....seriously, how do you lose a giant sign made of steel? The Terminal Bldg that sat there (the reason for the underpass) serviced no less than 6 railroads in it's day. It cost $2 million to build in 1910 'dollars'! Personally, I love the course, it's all about the experience, the total experience to me. When's the last time you ran by Legion Field, Rickwood Field, of Avondale Park? Know any of their histories? Dizzy Dean pitched at Rickwood and Willie Mays played there; some of the greatest collegiate games ever were at Legion Field (Punt, Bama, Punt, Van Tiffen's 'The Kick' and the first SEC Championship Game were at Legion Field). However, I am wide open for constructive suggestions; think them through and bring 'em on.  Weather wise Vulcan and Ruben had near perfect weather, yes Ruben was a little humid, I said, "near". Movinf on, I still have the 1200 Mile Club in my scope, accidents and surgeries will sometime curtail your running. However,  it ain't over till it's over., I'm channeling my innder Dean Karnazes for December.  2012 will be a better year, man I hope so! We've got Big Sur, the Dixie 200 Relay (ATL to BHM) and the Bourbon Chase Relay on the board. I've also got other goals and plans for 2012. I love to set goals and reach for them; 3 levels, 1) easy to reach, 2) hope I can reach, and 3) dreams. 2011's 'easy to reach' have become 'hope I can reach'. As my good friend and longtime softball teammate Greg Caldwell said (post game at the old Irish Deli, during refreshment), "That's what makes life, life." We all face challenges, there are no guarantee's, Monday's easy run can become Wednesday's Death March. It's how we face these challenges, great or small; that counts. What's great to me may be small to another, but never inconsequential.There is some perspective and I believe that these daily 'runninng' challenges we set for ourselves, the runs, races, distances or time goals, prepare us deep within for tougher challenges. So we know, bottom line that when it's over; be it a run, a workout, a job deadline or whatever life threw at you. That when you're sittting at that particular 'finish line', spent, taking off your shoes (metaphorically), deep inside you know, be it in life or the run, those moments that challenged you, win or lose....nothing more could have been done. I can live with that.

I know I've been a little irregular (writing wise, thank you) but I've been busy. Vulcan was not even cold in the 2011 grave before Ruben took off, but WOW! What a rush! I can't do it yet, but I swear one day I'm going to write an expose of the behind the scenes dealings that go on, from public sector employees, to little people who wish they were big on down. Yes, I'm being purposefully vague. Today though is a celebration - my favorite days are those when I stand at or near a finish line and get to cheer, encourage, cajole or yell at people as they near the finish line. I was moved to tears many times yesterday by those I knew and some I didn't. What was it Jim Valvano said, "Every day you should think a little, laugh a little and cry a little. If you do that, you've had a pretty good day." Yesterday, I had a pretty good day. I saw Eddie & Rufus cross arm in arm supporting each other physically as they had through out the last miles. I saw Jennifer dig deep and pull out a last kick she didn't know she had to win Masters by 5 seconds. I saw an unknown lady burst into tears maybe 20 yards before she finished leaving a wake of blubbering specators (self included). She was just that happy with her accomplishment. I think it's something we lost during our teen years, I do. We go from being kids, unemcumbered, joyful kids to (ack!) teenagers. Some of the most miserable, awkward, confused years of my life and damn if it apparently didn't last for a couple of decades! We try to be cool, we want to be liked, accepted, loved by someone other than our family (remember when kissing girls (or guys) was icky? Our childhood dreams disappear like smoke througha keyhole. We become too 'busy', yet we still want to be liked, now not only personally but professionally. Spouse, kids, mortage, job....blah, blah, blah...Then one day we go for a run, we complete a 5K. Now we sweate, maybe a little 'odiferous', maybe ran so hard we puked. Then we imagine another dream, a larger challenge...a 10K. We meet training buddy (or buddies) and like them instantly cause they join you in the wee hours to, what...run? You betcha! They push you, they challenge you, they encourage and they sweat like you. So you run a 10K, go back and PR in a 5K. You're getting better. You make the runs fit before work, after work, between dropping off the kids - whenever. Saturday or Sunday you meet 5, 10, 20 people and run; afterwards still wet with earned sweat you all go get coffee, breakfast or something. You see, you got out of bed at 4:30 or 5:00 A.M.!! To go what?? Run?!?! Are you crazy? Nope! Never felt better in my life! Then the half marathon challenge creeps into your brain, 13.1 miles...hmm, you think? You get a coach, or a group, then a schedule, maybe all 3 and you train. There's some doubt, but the miles add up. You begin to think it IS possible. Then the big day and you're off! First mile or 2 you're strong, maybe too strong. The miles click by, maybe you feel great, maybe you have to find a porta-potty whoa! All of sudden you don't care what anyone thinks, you got to go! Maybe a little nausea, or a cramp, maybe you feel great. You're pushing yourself, harder. Inside you found a drive, a desire, a fire that you never knew was there. The miles go by, 10, 11, 12...omigosh! You can beat your goal. You're sweating, dripping, drooling, and driving yourself because that goal is out there, that... goal!! The finish...you see it, deep inside you can really, seriously even taste it and, in a flash you cross it, stop your watch and smile, or cry, or heave but you get that medal. Right now you really don't care if anyone likes, loves you or accepts you. That teenager is gone, the 'kid' is back and the kid love it! For all the finishers yesterday, it was a pretty good day. Welcome back, kids!