I know it's been a while but that's because it's been an action packed few weeks. by the same token it's given me lots of fodder for the next few weeks. First off, the announcements: 

1) The 'Couch to Half Marathon' training starts next week (after Memorial Day). We'll have 3 group runs for fun and it's decision making time. I'll be there for questions and what not. Tuesday 6:00 p.m. from WorkPlay, Thursday 6:00 p.m. from Metro Bar (2nd Ave North between 22nd and 21st) and Saturday morning 7:00 from the Fountain in 5 Points. There'll be a R101 (should be able to do 3 miles i.e. 'couch') and R102 if interested in a bit faster time or a stronger half. Group runs will be Tues a.m., Thurs p.m. and Saturday morning with some bonus runs tossed in. Target is Talladega 21000 Half Marathon (race date 9/16) followed by another training group for the Ruben Studdard Half (2 months later). Cost is $99. Be ready for some fun and accomplishments!

2) BTC/Run U Speed Camps start Tuesday June 12 5:30 a.m. (Applebee's Brookwood) with the evening session beginning one week later (Thursday 6/21) 6:00 p.m. same place. We'll warm up, do intervals, cool down...presented by BTC & RUn University. Price of admission = lots of sweat (that means no charge). Target run is The Retro Run 5K, and it's still good stuff for your Fall marathon or Half.

Girls on the Run 5K was great success, especially for the girls. Needed more 'paying' race participants runners' though. I think most didn't know it was an 'All comer's' 5K. Age groups and everything, except local TV. Interesting how they 'talk' about obesity and bullying yet when a program comes along that's designed to help young girls develop self confidence they 'no show'. The best part of the day was when the last (slowest) runner from one school rounded the final turn. As she struggled through the last quarter mile all of her team mates ran out to the 3 mile mark enveloped and surrounded her to run her in cheering loudest for her. It was enough to make a grown man cry, several grown men actually. It's a great event, a fast course and an even better cause. Girls on the Run is growing, so check it out! The next weekend was the Dixie 200, a relay race that started in Atlanta and finished at Oak Mtn State Park. Man, we had a blast. It was the most fun you can have standing up. However I was surprised at the total lack of participation from Birmingham runners. Was it the cost? Fear? Apprehension? Doesn't have 11 friends that run? Don't know! However those of us who did do it (I knew people on 4 teams) have some stories! Of course we can't tell all of them (What's said or done in the van, stays in the van). I do know that if you take immodium and wash it down with Pepto Bismol nobody wants to give you a ride home! And I'm thinking when, uh, something does 'happen' it'll be along the lines of Chernobyl! No, it wasn't me. I found out about fat cats, blind cats and heard Bonerama. We gave new meaning (several new meanings, actually) to the phrase 'bus your station'. We ate at Frankie's in Rockmart (a local legend) that is only open 4 days a week and caters to cyclist and runners on Silver Comet (huge portions!). Teams (not just team mates) help each other out (shout out to Michael Gann's team). One team mate heard a rooster crow and asked (seriously), "Was that a chicken?" You'd think an Auburn grad would know (joke!....sorta). I learned that running alone on the Chief Ladiga Trail late at night is highly over rated (couldn't see a thing!). Dogs that bark at night when you can't see 'em sound bigger. We learned that there are some very caring and generous churches in rural Alabama (some city center churches could take notes) and that Holy Moly there are some BIG hills in Ballentrae. I re-discoverd that I can not only survive but function on 'not much' sleep (as in maybe 2 hours). I learned when you get lost around Pell City, Munford, & Cropwell you are lost!. I also learned that every person on our team (The Relay Rockstars) is tougher, braver, stronger, more generous than I imagined (and damned fine runners!)...and I already had imagined a lot. The only regret was that we couldn't get all 11 go one van - of course we'd need a trailer then. My teammates reminded me of Christopher Robin's words to Pooh, “Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think.”  I had the best...teammates....ever!

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"Know when to fold 'em, know when to walk away and know when to run." Who knew that the great American philosopher Kenny Rogers was a runner? I do know if he gets one more face lift he's gonna be a Ballchinnian! (obscure reference to Men in BLack II and a dang funny visual!). I didn't run Big Sur, I went out there and I ran, but I did not do the marathon. I simply let my coaching responsibilities 'outweigh' my commitment to running the marathon. I was undertrained, period. I know better yet sometimes as a coach/trainer/motivator it's more "do as I say do, not as I do." I do know what it's like to give others advice (when it's bad news) when they don't want to hear it, and I really didn't like taking my own medicine. Micki will often say to me, "What would tell someelse to do? I hate that!! Um, becaseu she's right. There's another author/speaker I enjoy and in one of his books on positive mental attitude he clearly states, "It ain't the rain, the snow, the boss, the competition, the spouse, the money, the car, the job, or the kids - it's you! And it always has been." I had to 'cowboy' up, take my medicine and make the best out of what I didn't do. My non-participation was my own fault, period! That's cool, I can fix that. I can set aside specific days/times to get my training in. I can be a little more 'selfish' of me and my time to make it happen; but what to do in California? Our pre-race run (the 3 miler 'knock the rust off' taper run we do before every marathon) was one of my top 10 runs ever! It was wonderful! We ran by Monterey Bay past Fisherman's Wharf. We saw the harbor seals sunning and heard them as they lay there barking. We then ran on a 'trail' designed for bikes and runners through part of Old Monterey (hey! Could be a song...Kenny?) then at trails end rather than just turn around we went down 1 block and ran down the Monterey of Steinbeck's Cannery Row. It was an incredible trip through history! You can absolutely envision the characters and life style of a bygone era as you run down the street. Lee Chong, Doc, Mack...you can almost see them and the cannery workers milling around through the cool mist. In fact Ed Rickett's (the character model for Doc) lab is still standing on Cannery Row. A genuine treat of a run....after 2 nights in Monterey we re-located to Carmel, about a mile from the marathon finish. Since I as not going to run the full (yes there were other options, a 21 miler (huh?!? A 10.6 miler and a 9 mile edition) I actually decided to run out backwards and 'escort' the others in. in order I trotted out and met in order, Kile then Darnell, then Sara and Micki just to distract them or let 'em know where they were, how many more hills and how many musical acts to the finish. Oddly I never felt a tinge of regret once I got out on the course; one reason was cause I knew I would have died and fallen into the ocean somewhere near the Bixby Bridge. The real reason was because for a day, for an hour I got to witness a form of greatness. I ran with 4 athletes who had braved some serious uphills (and down!) and 40 mph winds at various points on the course. Still despite the elments and their weariness they were driven to finish! I was genuinely moved by these 4 and more importantly to me, I was inspired, deeply inspired. I was in awe of what they 'had'...there was no 'folding' or 'walking away'. I got to see the grit, desire and determination that is in all of us. I don't think we always 'feel' it when we're using our desire and dermination, but I now know that others can see it! It wasn't limited to the '4'; I saw hundreds drawing on the same inner power but it was the '4' that I got to see it up close and it was  amazing, powerful and awe-inspiring....all at once. As we move towards a summer of training for our Fall marathons and Half Marathons, know those hot days, early mornings, long runs don't just train your body. They train your mind, your spirit, and your will. And when you need your mind, your spirit and your will because your legs and body are 'shot', they'll be there - so the reverse of the above quote comes true. It is you and always has been! It's just a better, stronger version that you molded in your training to prepare for this moment; this moment when you needed YOU! And....you were there.

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In 1954 Roger Bannister did what man had dreamed about, thought about, but had never done. He broke the 4:00 minute mile barrier by running a sub 4:00 minute mile. It was an incredible feat at the time and ultimately led to Knighthood. What many don't remember is how the barrier was considered 'unbreakable'. Scientist posited that a man may just drop dead because the human body wasn't designed to go that fast. Until the 4:00 mile was broken by Bannister it was considered impossible. Amazingly within 24 months after Bannister's feat, the 4:00 barrier was broken by 6 different men. More trivia, we all remember Roger Bannister, who was the 2nd man to run a <4:00 mile? John Landy. Often times we feel we can't do something when there is no basis in fact for that feeling. We're entering into the beginning of Fall training season now. People find out tomorrow if they got into the NYC Marathon; Chicago and Marine Corp are already sold out and for half marathoners it is getting near decision time! Run University will start training for the Talledega Half Marathon the week of Memorial Day (it's a Monday, we'll start that Tuesday). It's best to have a 3 mile base, so if a Half Marathon is your goal then get 'crackin'! We're gonna offer R101 for first time Half Mararthoners (or first time in a while) and R102 for those that want to improve their times (we'll have a speed camp in June and part of July). It's gonna be a lot of fun, then for those who want we'll continue right on to the Ruben Studdard Half Marathon. Watch the website for more news and join us; it's so much more fun in a group! Bannister believed the 4:00 barrier could be broken and more importantly he believed he was the one who could and would do it. Just because someone says it can't be done, doesn't mean it can't be done! So why not reach for a goal this Fall? Think you can't run a 5K, 10K, Half or Marathon? Why? Why not!! What's holding you back...really. The best method is to follow the advice of Zoe Koplowitz. Koplowitz, who suffers from MS has walked over 20 marathons on crutches! She says it beautifully, "Have a dream, make a plan, go for it! You'll get there, I promise!" and she's absolutely correct. Follow that with Woody Allens, "90% of success is just showing up." It's a winning combo, killer combo actually...dream, plan, show up (i.e. run, AKA, execute the aforementioned plan). There's no feeling quite like reaching for that goal, then rounding the corner and seeing the finish line and knowing you achieved your goal. Whether it's your first Half Marathon (for example) or 20th, the feeling never gets old! Remember it's a distance goal...3.1 miles, 6.2, 13.1, 26.2...a distance goal; so speed is not a prerequisite. Since man first started running the mile it took until 1954 to run a sub 4:00, then within the next 24 years the feat was replicated by 6 different men...almost 'old' news! It would have happened, but how much longer would it have taken if Bannister didn't 'have a dream, make a plan and go for it'? The lesson is clear, you gotta go for it! Don't wait for 'something' to happen, make it happen! This could be the start of one of the the greatest years of your life...and there's only one way to find out.

Time for you to make a little history of your own! 

"And in the end, it’s not the years in your life that count. It’s the life in your years." ~  Abraham Lincoln

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One of the Birmingham area's most fun, most challenging, and prettiest runs is called the Statue to Statue Run. It's a 15K (9.3 mile) run through some wonderfully scenic neighborhoods and over a couple of hellacious hills. It's called 'The South's Toughest 15K' for a reason; because it IS the South's toughest 15K! Some embrace the challenge, others avoid it yet on occasion I hear os some not running it because they fear they are too 'slow'. I hear that and I feel like Scooby Do (or, if you're old enough, Astro)..."ruuh?!? Maybe I need some help here; what is 'slow'? Is it 'not as fast as the winner'? Nah, can't be. Otherwise we'd all win, is it Top 10 Finisher, top 20, top 3 in age group, 7:00, 8:00 or 12:00 minute mile? Who knows? If you think you're slow, you're slow. If you think you're fast, you're fast! Because all you have to compare ability to is yourself. Really. If you run S2S in 1 hour or 2 hours, you've still conquered the course, you've still covered 9.3 miles and you've answered the question I ask ALL of my runners  - Are you better than you were 2 weeks ago? The answer is ABSOLUTELY! Your heart is stronger, your lungs as well; you're leaner and you have just thaat much more confidence. It sounds to me like you won! You can't expect to find life worth living, you have to make it that way! If you wait until you're 'fast', then you'll never run. If you never run then you'll never know if you could have conquered the course - there's the challenge. You vs the course. Henry Ford said, "Whether you think you're can or you can't; you're right!" So instead of worrying about another's time, forge your own path. Make your life that way! Make it happen!! Then next year see if you can't beat this year's time. Success comes in 'cans' not 'cant's'! Listen, somebody is always going to be taller than you, shorter than you, bigger than you, smaller than you, smarter than you, dumber than you, faster than you AND yes - slower than you. Even 'last place finish' trumps 'did not start'...So re-set that inner compass, who gives a rats (you know) what the others race times are? If you don't start, you can't MAKE it happen! It's you vs the course and when you finish, you win! You beat the course and you're better than you were 2 weeks ago. To me that sounds like you're an All-American and even if it's only in your own mind...where else could it be more important?

Strive for excellence, not perfection.

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 The Boston Marathon is one of the truly great amateur sporting events ever. For many of us runners it is our 'Olympics'. We had to qualify to get in (I have no opinions on charity spots nor am I addressing them...so there!) by running another marathon below pre-determined time goal or better just like the Olympics, and like the Olympics it is a specatcle like no other. The Boston Marathon was begun in 1897 inspired by the success of the 1896 Olympics, so until 1904 the Boston Marathon was only 25 miles (God Save the Queen!). Other traditions followed, some lasting way past their time, for ex.  the reason for the late start was originally because they had to allow for the competitors to ride the train TO Hopkinton therefore the race couldn't start until noon. After a couple of really brutally hot Boston's the BAA reluctantly moved the times back. Micki & I did the 2nd hottest Boston on record in 2004 and it was not pretty! To their credit (unlike Chicago a few years back) they prepared for it. I myslef used up at least a 10# bag of ice in the medical tent. BAck to the history here; Katherine Switzer (entered as K.V. Switzer) was the first female to complete the race but not officially recognized as such, that was Roberta Gibbs. Rosie Ruiz became synonymous with the term doo - doo head (also known as cheater) for her infamous skirting of most of the course. The worst part of that was she was recognized as the female Winner and her cheating wasn't caught until many hours later thus robbing (literally) the legitimate winner Jacqueline Gareau of her spot on the podium & day in the sun. The citizens turn out in droves, it is after all a state holiday (Patriots Day) and the spectator parties begin early! One inconsistent thing about Boston is the weather; one year can be drizzly and bone chilling and the next year (like 2012) can be unseasonably warm. As most marathoners are aware, warm weather is the 'devil'. Having spent a good deal of my 2004 Boston in the medical tent at mile 24 I re-assessed the way I approach a marathon. I set 3 goals each time - 1) a specific time or to 'quality' (not always synonymous) 2) a secondary time goal just in case it's not my 'day' and 3) just get the damn medal! Now that one can come into play for a variety of reasons - going out too fast, or weather to name 2. If it's weather, then I know in advance (duh!); I'm actually trying to remember what we did before the internet and weather channel. Pretty sure I just packed one of everything...anyway having crashed in Boston in 04, experienced the heat in the Honolulu Marathon and pretty much being the Chief Mortal in Charge of Bad Marathon Weather (so dubbed by Al DiMicco and my 'bride') I've learned the hard way NOT to challenge the 'gods of weather'. So speaking for myself (but hoping others listen) if the weather forecast holds I would make this uber-hot Boston a 'celebration' run. I would dial it back, high five the crowds, climb the Hills of Newton (notice that's plural...actually quadruple) at a liesurely pace and enjoy the day and my accomplishment. Not sure I'd kiss the girls of Wellesly...umm, if you ain't first then the cute ones have been kissed...a LOT. Also, those northern girls got nuthin on the Southern girls...so I'd just wave...or kiss a Southern girl (make me run faster!). A crappy race is a crappy race whether you blow up at mile 18 or 24. If you know it's gonna be hot then the opportunity for a crappy race goes up exponentially...dial it back and make it a fun race voluntarily rather than an involuntary crappy race or worse an involuntary trip to the meidal tent or hospital. There'll be other marathons...pretty sure they have Boston every year, and the clock doesn't stop when you're in the medical tent. Let's also not forget that heat can be deadly and I know that even though most of us think we're bullet proof, we're not. Just some thoughts - do you want to enjoy Boston or just go hell bent for leather hoping for a 'good' time even if the odds are against it? You'll still get the medal and you'll still have run a marathon, nothing will change either of those facts, ever. I know some would argue these thoughts with me and I'm okay with that, that's why they make chocolate and vanilla. However you decide to take your Boston cream, here's wishing everyone a safe and fun trip and congratulations on qualifying....that was an achievement in itself...Now go enjoy some history wrapped in tradition....and oh yeah, no Boston Baked Beans pre-race.

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I think John Bingham is one of the more insightful writers about runners around. He's especially good at describing the thoughts and feelings of those who are just happy to be out there; that feel the 'finish line is the goal' and pace be damned. In fact he has a shirt that has written on the back, "I'm slow, I know. Get over it." Quick caveat - we all have to run our own race. If you want to get faster...have at it. Work toward your goal, whatever it may be: happy just to be out there? Run 2 or 3 10K's a year? Half marathons, or even fulls at your pace and the goal is to get the medal? Try to PR every race, run <7:00 miles? Enjoy! In the first place what you run is no one's business but your own. Don't sit in judgement of other runners, just go run. Why do you care if someone run/walks, or has a 15:00 pace per mile or always wins their age group? It has no effect on you. On the other hand, I've seen people start running; have the time of their life then *sigh*, do too much (you know the 'Terrible Too's: Too much, Too often, Too soon, Too fast) and burn out so they quit 'for a while' or...forever. Others, well 'life' got in the way and running went waaay down on the priority list, right next to emptying the kitty litter, even if they didn't have a cat. For some it's hard to screw up the courage to start and for many even harder to start again. Bingham is famous for his quote, "The miracle isn't that I finished; the miracle is that I had the courage to start." This week I got a call from Ruben and the gist of the conversation was, "I want to run again. I want to do it right, finish strong and have fun. If I'm an example, even better, but I want to do this for me and I'm ready to go!" What a thrill for me to hear those words...I mean, the weekend is named after him anyway. He could show up, cheer, applaud at the finish, sign autographs, pose for pictures even boogaloo down Broadway...if we had a Broadway. He'll probably do all the above anyway cause that's just the way he is, but he got a taste of 'why' all the rest of us were out there and he's still hungry for it. He did the 5K, he covered the distance but not like he hoped. Deep inside I think maybe it sparked his competitive nature, he wants to taste that experience again and this time he wants to do it better. Now he wants to train for a PR. He started, finished, stopped running for a while and maybe deep inside he feels that though he did finish, he isn't finished. He's willing to go back to square 1....that's resolve, that's courage. You could argue that it's not 'save a life' courage but I think you'd be wrong. It's not 'run into a burning building' courage or police/military courage, but save a life? Yeah it is...his. Sometimes we forget just how good this is for us, physically and mentally. Our heart is a muscle just like your biceps and when we work it, even casually, it gets stronger. If you've started then stopped or you have friends that you miss or you think are ready to 'go again', encourage yourself or them. I've said before that often times the hardest part of a run is getting out the door, perhaps the hardest part to starting again, is that 1st run. Remind 'em (or remind yourself), to set your early expectations low. Remember the fun then focus on the journey back, not where you once were. If the fun is in the journey, then make the 2nd time around just as much fun if not more so. Enjoy being out there again, making new friends while seeing old ones. If they are still running but ahead of you, use that for inspiration, not a reason to pout. You've sailed this ship once, let's board it again and make sure the second voyage is as much fun as the first. It doesn't matter where you start (1 mile, 2 miles, haven't run in 6 months); it matters that you start. There's no way being on the sidelines is as much fun as being in the game...and guess what? You get a do over, a mulligan. Ruben's taking his, take yours. Grab your courage, leave your ego, let's tee it up again and go have so fun.

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A few years ago Micki and I went to Israel and spent a month in the Holy Land. Durning this time we camped under the stars in the Sinai Desert (that was a 'treat', those who know me know my idea of roughing it is no cable), ran in Jerusalem, Capernaum, along the Red Sea and the Sea of Galilee. The most memorable run, perhaps of my life was the 2nd morning there...we were staying at an Episcopal College (St George's) and one of our instructors told me of a route that circumnavigated the old city. There is the Jerusalem of today and the Jerusalem of Jesus and one exist within the other. The 'old city' is surrounded by walls and our route took us just outside the walls as we scampered around. As luck would have it just as we reached the far side we slowed down to look at where we were. We were standing at the main entrance to the old city, the very steps Jesus himself walked up many times whe he entered the city. It is known as St. Stephen's Gate to most so named by Christians of the Middle Ages who believed it to be the location of the martyr Stephen's execution. It's also known as Sheep's Gate and (in Hebrew) Lion's Gate. The famous Jewish hero Oscar Schindler is also buried very near here. As we stopped outside the gate our eyes turned east, we were looking across the Kidron Valley to the Mount of Olives. At that very moment the sun started crawling over the top of the Mount of Olives and Micki and I stood held prisoners in awe of the moment. We completed this run many times during our stay leaving St. George's at the same each day to catch the sunrise. Then one day we ventured down into the valley into the Garden of Gethsemane. I had always had visions of the Garden of Gethsemane being like Bellingrath Gardens or Calloway Gardens, but it's not, not even close. It's a scruffy little place. It's basically a grove of olive trees, hundreds of years old. Olive trees look almost as if they came out of a Tim Burton film except they are pretty short especially to those of us used to mighty oaks.  Yet in my heart and mind it has always been my favorite place in the Bible and now I was standing there as Jesus had centuries before. What struck me then as now is the fact that in this holy place, to me, magnificent in it's beauty might to many others be almost stark in it's simplicity. Yet it was here in this place that Jesus came to pray often with and without his disciples. Here he was betrayed, here Peter fought for him, and here was the beginning of the end of his 'natural' life. And here I thought more deeply and prayed more fervently than anywhere else on our journey and that included Calvery. Why? I honestly don't know. What I do know is that what is beautiful and meaningful to one is not necessaily to another and that's okay. I don't care for beets, Micki loves 'em. I don't care if someone is running a 7:00 pace or a 12:00 minute pace because I'm happy they are 'moving' and having fun. More importantly I don't care if I am running 7's or 12's as long as I'm moving (of course I have a preference!). If you're running and happy then you are in your own garden. Find what's happy and meaningful to you, and spend some time in your garden and forget what others may think. Enjoy your garden, it may be scruffy to others but then really why should you care? That's why there's chocolate and vanilla, daisy's and roses. I personally loathe betrayal, loathe it, and those who practice it, yet I didn't (and still don't) focus on the betrayal in Gethsemane. I hear Jesus saying, "Neverthe less, not my will but thine be done"...I see Peter a friend defending a friend against the odds and most of all I see a place of stark beauty where someone can still sit and be completely at peace with himself, 2000 years later. Most importantly I see it leading to the promise of Easter, the greatest love of all. I hope you all find your 'garden' and spend some time in it. If it's running then rejoice in what you can do and try to find the beauty in each run. My friend Noel journals each run and enters the best thing about that run, every time!! That's better than having her garden, that's planting seeds that promise to grow more. Find your garden, grow your garden and spend lots of time there. May the Peace of the Lord be with you...Happy Easter.

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and not even aware of it. My Sunday run reminded me of several scene's in Failure to Launch. Quick aside - we all have movies (and songs) that others may not, *ahem* appreciate. Sort of our 'guilty pleasure's if you will. Scarily I have an enormous list and yes, Failure to Launch is on it...cracks me up (I also like some Barry Manilow and Tom Jones along with my Doobie Brothers, so there!). Anyway ...Tripp (Mathew McConaughey) has already been bitten by a dolphin; then on a rock climbing outing gets bitten by a chuckwalla causing him to fall. Demo (Bradley Cooper) [to Tripp] You were bitten by a chuckwalla. That shouldn't have happened. It's a reptile of peace. I have a theory. This isn't the first time that nature's lashed out at you like this. I believe it's because your life is fundamentally at odds with the natural world. Sunday during my long run with couple of others I was (to keep it short) almost attacked by a goose (he did run at me with wings spread, by the way, thanks Jennifer for the warning) a few miles later a squirrel was crossing the road near me as a cyclist rounded the corner, scarred the critter so the squirrel jumped (flew?) right at me. I wet my pants, he missed and I ran a 3:00 mile. As Ferris Bueller said, "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." Pretty sure that wasn't what he was talking about. But you know, it's alright to just run for fun, to look around, to not train, enjoy the day, the exercise, your friends. I know several people who have actually used the 'B' word...burn out, lately. Yeah I know it;s 2 words, what's your point? In more than one case it's from the terrible too's" too much, too soon, too fast. As my dad says (and Kid Rock...they don't know each other), "Moderation in all things, including moderation." Sometimes it's okay to take a day off, even a week off or to take a break in training, to just run and "look around once in a while". I love running, I've trained hard, got some good times, qualified for Boston, run it and got the T-shirt. I understand the 'hard work'...I've also run slow (a relative term) and had some 'good times'. Never has one of my favorite, more enjoyable runs been a 'ball buster'.  I enjoy training, I enjoy training hard; those runs give me a sense of accomplishment. It's not always the same thing as 'fun'. Running with certain people is fun. Running while exploring a city, or a park, or just running is fun. It's 2 different kinds of running, and in my humble opinion (which I respect very highly) to be a long time runner one needs to blend both. Avoid the 'terrible too's' (and flying squirrels) and run every so often for you. Run with a friend (at their pace...hint - make it some one whose butt you can normally kick), take a day off, run a route backwards, make an 'active recovery' run (say 1:30 -  2:00 per mile slower) part of your training, run without a watch (yes, that includes a garmin), or run somewhere new. I've seen both sides and for me blending the two is a great way to enjoy running's 'natural world' for a long, long time.

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just count all the things you have that money can't buy. Ahh, back in the Magic City. If you guys think we skipped winter here, try Houston. It's already about 10 degrees hotter out there on average. Lots of flowers blooming (like here) but the bugs, Jumpin' Jehosophat! We were bored Sunday so we went out riding mosquito's, yeah they are that big. Heck everything's bigger in Texas. I was actually about 20 miles outside of Houston where it's so dang flat that if you put a ball on the ground it won't roll. Speaking of a 'roll', I could get on a 'roll' with some other 'flat' jokes, but I'll leave well enough alone. I ran several times out there and twice with my son which was an absolute treat. Like running with most other friends the conversation just flowed and we pretty much solved all the world's problems. And that's great, sometimes it's not father/son, he really is a very good friend to me. Okay, we couldn't wrap up Jefferson County's problems but then we decided like Ron White says, "You can't fix stupid." Flying back I was reflecting on my runs with Todd and how though it was nothing earth shattering, it was just fun. Time spent with one of my sons (can't teally call him a 'kid') doing something I love that he also likes. Maybe because it was nothing special, it became something special.One of those memories that just kind of make you smile a little on the outside and big on the inside. Then I set up my run for today and it was just 'friends' running and yet again when I got through I remember the thought kinda popping in my head, "that was really fun." Also nothing out of the 'ordinary'; we just talked about 'stuff'...kids, trips, upcoming races, work, heck even yardwork, briefly (gurk!). For no single reason and for a lot of little reasons it was just a great run. Kinda simple, it seems. We can have a purpose to our runs, speed, hills, endurance or whatever and when we finish we feel good about accomplishing something. I really, really enjoy those runs. I do, injury taught me or rather reminded me that I really do enjoy 'training' runs. Even now that I'm slower, and older - hey, the come back ain't over until I say it's over! "Was it over when the Germans bomber Pearl Harbor?" (Animal House). Yet the runs that make me smile are runs like Texas and today. Simple, fun, good...no, make that great people just running. No reason or rhyme to why Texas and today made me feel good, I really can't figure it out and I don't want to. Maybe that feeling is why I run; well that and so I don't look like Jabba the Hut. It's been said that if you smile when so one else is around then you really mean it. NOt only am I smiling, I feel really rich today and I realized that the 'little' things, the 'little' moments? They aren't little.

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I always choose the one I haven't tried yet." Pretty sure there'll never be another pair like Mae West and W. C. Fields, "It was a woman who drove me to drink and I never got the chance to thank her." The alarm went off at the crack of early Tuesday morning and I did something I almost never do. I rolled over and turned that bad boy off. I was so tired...well, see for yourself.

However, sometimes good comes from having 2nd thoughts. I slept a bit longer and went to the track. Made mysef a promise that for 6 weeks, once a week I would revive my track workouts. Bout time too. I'm one of the gifted slow people...So we'll see. Some people are naturally fast and work really hard to get faster, but even the most pedestrian of us can increase our turnover with some form of 'speed' work. To that end (and now that it's warm) Run University's Danny and Micki are bringing back Runner's Boot Camp. Boot Camp is a kind of catchy phrase that's come to denote 'hard workout' and yes, this will be no different. We've re-designed it to increase the intensity a bit and added a new wrinkle or 4 (easy access to a puke bucket, for one...joke! (sorta). We will focus on turnover, technique, core shredding and butt blasting. A stronger butt will help your running immensely and can help prevent injury of the hamstring and hip variety. We've also included a variety of check points so you can actually see your improvement. We're so confident of your success that if you complete all 8 sessions and you're not satisfied, we'll refund your money. And at $175 bucks, that's $20 bucks a workout! We'll also offer a Session II in May that'll be a step up, but only if you complete Session I. If nothing else you'll look awesome on the beach this year. Yes, it'll be that good (and yes, Anna Banana will be back!). For more info e-mail Danny or Micki....Start date Wednesday 3/28 5:30 a.m. Mt. Brook Elementary Soccer Field. We'll also meet Sunday afternoons (except Easter) at 4:30 at the High School track

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I happen to be a big Neil Simon fan, funny funny writer. He wrote quite a few plays and movies of which the most well known would be The Odd Couple. He also wrote a movie entitled Murder By Death which was a take off of the old 'private detective genre' of the 40's and 50's. Nick and Nora Charles (The Thin Man series), Charlie Chan (with a little Mr. Moto thrown in), Agatha Christie, Hercule Poirot and of course Philip Marlowe. In this movie he had Peter Sellers playing 'Sidney Wang' or the Charlie Chan send up. This was also before it became 'politically incorrect' to use non-Asians to play Asians, non-native Americans to play Indians AKA native Americans blah, blah, blah. Okay, I admit John Wayne as Genghis Khan was not great casting genius (oh yes, he really did portray Genghis). Back to the movie, Sidney Wang had listened to a theory proposed by one of his fellow detectives. His reply was (remember, bad 'Asian' accent), "Very interesting theory, Mr Charleston. However, leave out one important fact." Dick Charleston, "What's that?" Wang, "Is stupid! Is stupidest theory I've ever heard."  I was reminded of that line when reading a Men's Health Magazine (can they really tell what women want?) article on The Runner's Guide to Staying Motivated. They had 4 thoughts and 3 of them weren't very good. 1) Problem:  "I've been training a lot and I'm really tired." Their Solution: "Lie down, close your eyes and slowly count to 60. “If you make it to 60 seconds without dozing off, then go for the run,” says Budd Coates, a 2:13 marathoner who’s qualified for the Olympic trials four times. “But if you fall asleep, that’s okay. You probably need the rest."  I think most of us don't get up until we absolutely have to anyway. If it's the middle of the day run most people are at work. Not sure about y'all but when I had an office my boss frowned on me napping (okay, yeah I tried it...a couple of times). They did make a valid point about monitoring your resting heart rate; but how many really check that more than once a physical? Practical Solution: Pay attention to your own body. If you're tired, and you've been training hard (which, I'm gonna guess that you're aware of a ramp up in mileage or intensity) then take a day off. Another thought would be to reduce the mileage AND intensity of that day's run. But if you're THAT tired, take the day off. #2) I hate running. I hate running. I hate running. Their Solution: 'Distract yourself' (and more nonsense about thinking you're in Arizona when you're up to your butt in a snowbank. I've tried to distract myself when I'm getting a flu shot, it doesn't work!!!  Real Solution: Nothing. With that kind of attitude nothing can be said that will help you. If it's not 'attitudinal', then think about 'why' you 'hate' it; can't breathe, knee's ache, you get lost....whatever. Solve that problem, then you might begin enjoy your runs. Also, work on your attitude. You can't motivate a bad attitude, but you can create a positive attitude and a positive attitude can move 'mental' mountains! Find what you love in it, the camaraderie, thesweat, the calorie burn, that girl's legs. FInd the 'joy' in it; and that pretty much goes for everything. Find they joy in 'it' and you'll always love it. Problem 3: I have a lot of work today—I should stop early. Their Solution: Remind yourself that you’ll be more productive later. Then statistics abaout worker efficiency, alertness, blah, blah, blah. Real Solution: No Excuses! Suck it up and go. We all have the same 24 hours in a day. You don't find time to run, you make time to run. Now if it's your wife's b'day or a kids recital...prioritize. But bottom line, go...there's no great honor to being the richest man in the hospital. There's an old saying about he whod doesn't make time to exercise will soon have to make time to be sick. Most of us have a lot of work every day! Prioritize, make time for YOU and get that run in. No other reason but that it's your time! I train and run with a lady who owns her own business, has 2 kids, a husband and is building a house. She gets up at 4:30 to run at 5:30 and flat tells her family and employees, "This is my time!" It's the same 24 hours, you don't get 25 - make the most of your time so you can be the best you!

The link to the article is below if you want to check it our and agree or disagree; and if you can find out in the magazine what women really want, please let me know!

Read more at Men's Health: http://www.menshealth.com/fitness/running-motivation?cm_mmc=Twitter-_-MensHealth-_-Content-Fitness-_-UrbanathlonRunMotivation#ixzz1pD4iVY7S

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I know the square root of pie is longer, but that's all I remember. As Andy Griffith said, "Pie are round! Cornbread are square." If your not understanding; the area of a circle is pi X the radius squared....I see your eyes glazing over so, never mind. Speaking of the ever expanding 'area' of a circle; sometimes I am wowed at the number of people who have gone through or been exposed to Run University that are still running, having fun and doing well. It's spawned a lot of groups that run together for camaraderie, time convenience, common training, route preference or (in the case of one group) a chance to have coffee together post run 2 or 3 times a week. There's no rhyme or reason except a common love of running as well as the fun and rewards it can bring. Most know it is my passion; I love running. I miss it horribly when injuries (or accidents) strike and I love (most) of the people I've been exposed to (the 'good' kind of exposed - you know what I mean....). It saddens me when someone tries to make it one group against another. 'Why' they do it is their choice and I can't help but wonder about the 'agenda' or their motives. Run U is not a club and honestly I'm at a loss to define it. There are no dues; Micki & I have conducted free speed clinics, running symposiums (at the Y) and have been asked and given advice to race organizers. I turn no one down, no one away, frequently offer help and advice (even when not asked!) for free and dammit, I'm often correct. Honestly Run U's admission standards are low (same as Alabama's 2 year college's....ohhh, thank you very much, I'll be here all week) but the graduation rate is high. As the wonderful Michele Parr once said, "We may graduate, but we really never go away." and I think I'm most proud of that. Also the prices I do charge for coaching/training are below the average gym's Personal Trainer fees. I've also never (yet) had anyone say the C25K/C210K or coaching wasn't worth what they paid....ever. So, to be clear, when Run U offers up a run, it's for everyone, whether they've been exposed (here I go again) to Run U or not. Despite the comments of one person on a public forum, there's not one person or group who's ever been told, "this is not for you, don't come." Ever! Let me be clear: Run U fun runs/group runs/holiday runs are open to all....and it's sad to have to say something that (I think) should be obvious. So, come or don't come, either way I'm running on St. Paddy's Day (not St. Patty's Day) and I'm drinking beer afterwards though I'mprobably gonna pass on the green eggs. That's just how I don't roll. Alright, enough about you, let's talk about me! (I love saying that). Went with Darnell this morning to do some hills in preparation for Big Sur. Well, the hills did me! I could blame the early hour, the 99% humidity...alright I will. Running hills is tough, running hills in 99% humidity is even tougher and I'm a little scared of running hills for 26.2 miles. My good friend Al DiMicco has always said, "hills are speedwork in disguise", well if that's true I should feel like Usain Bolt after today, but I feel more like Roy Moore's opponent (seriously Alabama...again?). Lesson? I need more hills. I must say when we crested the hill despite the mist we had an incredible view of the city. There are few things more breathtaking to me than a map of lights strung out below you on a run in the early morning hours. It's amazing how a run sets the tone for the day. A bad run can still set a good tone, but a good or even great run? I feel like a peacock for hours after a run like that...today thanks to the hills, the lights, and my running partner, it is Peacock City!

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This is not 'exclusive' to Run U, all are invited - it's a run on a 'holiday' for Pete's...well for Paddy's Sake!

Here's the 10 mile route http://www.gmap-pedometer.com/?r=5345718 

Very easy - 32nd to 1st South, down to RR Park (water), then under viaduct (14th) to 1st N (take that ALDOT!). East on 1st N over viaduct and left at the bottom of viaduct then quick right over 35th Street Viaduct (you run it twice in Rumpshaker this year - going and coming). Right on 3rd to 18th (water at RR Park), left on 18th back to Highland. Run Highland back to 32nd and Lakeview!

The 4 mile route turns right onto 32nd, goes up and around Highland (water at Tom & Jerry's), down 20th to 7th, right on 7th back to Lakeview.

5 Mile Route - follows 10 mile down to 1st South to RR Park (water) then up 18th to Highland, along Highland back to 32nd and Lakeview - (start and finish of 10 miler - the 1st 2 miles, then miles 7 - 10). 

We'll have some awards (nothing great, but hey, a winner is a winner!) for best costume (must have it on at the 'post run'). 

Water stops: RR Park (twice actually for 10) and Tom and Jerry's. If it's an emergency  - the Y opens at 8:00 (corner of 4th and Richard Arrington). 

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was an absolutely terrific movie, I thought. Interesting note, when David Seidler who wrote the film got the idea he approached the Queen Mother who's only request was that he not 'release' it until after her death because the memories were too painful. He honored that request. I think that was the right and honorable thing to do. However with the advent of the internet and anonymous sources people can post rumor and innuendo without revealing the source, if there was a source at all. As recently as a few days ago I was 100% certain the H3 half marathon would go on; I had been given assurances (and have the e-mails) that it was so. Sadly with time slipping away and a distinct lack of cooperation from TDOT the organizers had to make the tough call. Keeping it in perspective it's not a life or death situation, but it did affect the potential happiness of hundreds, if not thousands. Regardless, I am no where near as noble as David Seidler and I have been asked not to say anything publicly about the reasons for the death of H3. But, since it came from someone I respect, I will honor that request. However, if you're ever curious - I figure it'll take about a 22 mile run for me to lay the whole thing out there! It does bother me that people can wreck something like this and walk away with zero accountability, but then like the guy says in The Big Chill, "Nobody said life was fair, at least nobldy said it to me." I think it must be hard work being Cruella DeVille. Nonetheless we soldier on...There's a Saide Hawkins Day Run Wednesday 6:00 p.m. from the Metro Bar (2nd Ave NORTH so all of you who went to 2nd Ave South last time for some unknown reason) and we'll run about 3 miles 'ish' and then celebrate Leap Day. If it's raining we'll cut to the chase and just celebrate. We'll try to have something special for the ladies. We're coming to the end of the 'endurance season' but reaching the beginning of the 'planning season'. Then you'll have the training season for the Fall marathons and half marathons. I had some friends run the Disney Tinker Bell Half Marathon this weekend and lots of jokes about 'princesses' and Disney characters. I still remember  Snow White telling me to 'call her' as I ran through the Magic Kingdom. I wanted to, but she was living with 7 other guys and it didn't feel right. Anyway their fun weekend reminded me of my favorite quote from A. A. Milne the author of the Winnie the Pooh books....and yes, I still love 'Pooh'. It is a timeless quote and reaches across the bounds of running to touch love and life, “If ever there is tomorrow when we're not together... there is something you must always remember. you are braver than you believe, stronger than you seem, and smarter than you think. But the most important thing is, even if we're apart... I'll always be with you.” 

I sincerely appreciate the suuport you all have show through the Tuscaloosa debacle.  I feel terrible about it though there was nothing we could do. All I can do is to continue to encourage fun running events for you so that you can test yourself, your limits or just run with friends in different venues and have a ball as you continue to get healthier, stronger and (I hope), happier.  Running wise, I'll always be with you....

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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?

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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.

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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. 

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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.

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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.

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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!

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