Monday, August 29, 2011

Quick Tips

      During your weight training routine, stretch between sets. This will keep your muscles loose and save you time at the end of your program. Remember to drink every 15 min. to keep your muscles hydrated.  And last but not least, all exercises have an expiration date. Given enough time, your muscles will adapt to your routine and will stop responding. Change them every 4 to 6 weeks. Switch to a different exercise for the same muscle group.   Think Muscle Confusion.

Now keep pumping it up!

Sunday, August 21, 2011

Speed Training

      It's 6:30 pm and I just finished a quick 3 mile run and a speed training session. What the devil is a speed session? To put it in simple terms, it's alternating walking and running as fast as you can. I admit it's a drag, but important  if you want to improve your race times. I walk 200 yards then sprint 100. You may want to use a shorter distance or perhaps go longer. Do it five or six times per session, a couple of times a month. Choose what's best for you and Keep It Moving. Be careful with this one. Stay within your fitness level. I make it fun by imagining I'm racing Usain Bolt, the Olympic Champ. I line up, I talk trash, I take off.

Now you know for sure, speed kills!



Summer Runs

     Run as much as you can during the summer months. This will enable your body to perform better during the fall and winter.Your runs will seem effortless. Be careful not to run during heavy traffic times. Noxious fumes, yuck! a real  killer.

Monday, August 15, 2011

Mind Game

      When a long run starts to get the best of you, it's time to refocus your thoughts. I know you have your favorite music pumping. However, that doesn't always work. A little mind game is in order. Try focusing on a pleasant experience you've had. Think of several. Play them back in your head from start to finish and watch how easy the run becomes. Some of my personal favorites are: getting my first bicycle when I was 6 years old. I remember that as if it was yesterday. Getting my drivers license as a teenager. Wow! you know what that meant. And best of all, thinking about the happy faces of people I've helped who were in need. Beat that for a pleasant experience. There are hundreds more. Funny thing about this game is, the more you do it while running, the more things you can remember. And that's how you Keep It Moving. 

Ok now go tackle those miles!

I will always remember Matthew's smile that day.

Friday, August 12, 2011

Mind Body Connection

    Your brain loves exercise. A vigorous workout triggers a lot of positive changes in your head. There is the feeling of euphoria that we all love. But did you know that working out improves your memory. It can also delay the onset of age- related disorders such as Alzheimer's and Dementia. 

Strong Body Sound Mind!

Friday, August 5, 2011

Did You Know

      For you over fifty runners,did you know that you can purchase prescription sunglasses for any sport in the latest styles.I'm talking about glasses for running, cycling, golf or skiing. Gone are the days of the insert. For those of you who don't know what I'm talking about. Inserts are prescription lenses that snap to the inside of regular sunglasses. Boy were they cumbersome. Not to mention, you looked like a beetle from out- a -space. There are companies that will take your scrip and make the glasses of your choice.Try Sport RX. They are one of the best. I purchased my Oakleys from them. If you are watching your budget, try the store in Walmart. They can make you a very good pair at a reasonable price. And yes, you are absolutely right my friend. I can't wear contacts.

 Diggin them Shades Man!

Tuesday, August 2, 2011


    With the things going on around us today, it has become increasingly hard to maintain a positive attitude. Life stressors take their toll on our well-being. However, there are things you can do to stay above it all. First, there is prayer. Never forget to give thanks for being here. Next, there is exercise .Get out there and get moving. Being active and staying fit will keep your psyche in check. It will help you maintain the type of attitude that reflects well at home, in your community and on your job. And that my friend is how you Keep It Moving.

Head to the sky!

About Me

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I have been running for more than 30 years injury free. I've run distances from 5K to marathons. My running consist of 30 to 40 mile weeks.I enjoy road races on weekend.