Wednesday, December 12, 2012

Out of Breath

     Ever wondered why you're gasping for air after your 5k runs? There's a simple explanation for that my friends. You're just plain as simple, out of air. Seriously runners, as we age our body's ability to use oxygen declines. By that I mean you can't take in enough oxygen to run as fast as you once did. There's a scientific terms for this occurance however, I don't get into that with Runningafterfifty. Just keeping it simple here. Having said that, many older runners gravitate to longer runs. Longer distances don't require maximum oxygen consumption the entire race. Your body can adjust to its oxygen usage.  Remember running should be fun. Relax, run your 5k. Who says you have to go all out. And if you do, I know you've trained very hard.

Save Your Breath!  Until next time, stay safe.

Wednesday, November 28, 2012

Getting Ready To Be Ready

So you can't make the big race that you've been looking forward to for months, what a bummer! Your days are consumed with thoughts of how hard you trained and the record that you knew you had. This is not just any race, it's ''The Race.'' Feeling a little depressed right? Just chill ! Don't let it linger. Get out there and train hard. The big one will happen again real soon. So, get ready to be ready.

Always be race ready! Until next time, stay safe.

Wednesday, November 14, 2012


"Running is about finding your inner peace, and so is a life well lived."
-Dean Karnazes

"Find your limits and exceed them."
-Lynn Strickland

Friday, November 2, 2012

Just my imagination

   There he is, perched in the grass watching me run past. He's there every morning about the same time. How is that possible? Is he an early morning runner, does he live nearby, or is it just my imagination? Well anyhow, I call him bunny. A small furry rabbit who watches me with curious eyes. What makes him show up every morning? Now let me see. I got it! It's the flashing red light attached to my running shorts. Remember, you're being watched. Your running inspires.

He's real! Until next time, stay safe.

Sunday, October 28, 2012

Drinking Problem ?

Feeling out of sorts but not sure why? You might be dehydrated. Two new studies found even mild dehydration comes with big consequences: altered mood, impaired memory, trouble concentrating, fatigue, anxiety. Study Author Lawrence Armstrong suggest that dehydration causes changes in the blood and changes in the serotonin levels in the brain. These changes affect mood and memory. My guess is that being dehydrated thicken the blood causing a depletion in oxygen to the brain. Wow! Didn't know I was that smart. Away with that technical stuff. Just drink up. If your urine is not pale in color, you have a drinking problem my friend.

Now get on a program, hydrate!  Until next time, stay safe.

Saturday, October 13, 2012

Shopping On The Run

            If you are or a friend live in a sub-division, watch for the weekend community garage sales. These are garage sales that the entire community has an opportunity to participate in. Most are usually held in the fall. This is a good time to shop on the run. There are two ways to do this. First, carry a little cash with you. As you run, stop at sales that interest you, make your purchase, have them put it aside, and you're off. Secondly, and my personal favorite, is to run by the sights, quickly eyeballing potential stops to visit after your run. Try it, It's a lot of fun. Picked up a slightly used edger today. Saved about a 100 bucks on that one.

What a run! Until next, stay safe.

Saturday, September 29, 2012


    "Happiness is nothing more than good health and a bad memory."- Albert Schweitzer

Thursday, September 27, 2012

Fall is In The Air

            Cool early morning temperatures. A great time to run. Yes, fall is in the air. It's cool and it's quiet. Why not start your daily planning. It's the perfect time to go over the things you need to get done. A few of them can be done as soon as you reach home or before you leave for work. Try it, it works.

Cool, crisp morning runs baby. That's what I'm talking about!  Until next time, stay safe.

Saturday, September 22, 2012

Matters Of The Heart

     Pick a run that supports a cause dear to your heart and go for it. I promise you that you'll make it there every year filled with joy and anticipation. Futhermore, you'll have the time of your life, every time! And believe me when I say, those races will alway be your best runs, no matter what time you clocked. I run easy, slow and talk to old friends and encourage whomever I can along the way.

 Matters of the heart I say! Until next time stay safe.

Thursday, September 20, 2012

Safety First

        Remember safety first during early morning runs. Safe area, safe clothes and safe terrain. Here are some safety tips. Never try new routes on early morning runs, for obvious reasons. Always wear reflective clothing, Most running gear take care of that for you. Futhermore, you can purchase caps with lights. You can also find reflective vests and blinking lights that attaches to your shorts. Pay close attention to your terrain. The side walk was fine yesterday morning, however workers decided to repair it late afternoon. If your area is just not safe, wait until daylight if you can or take it to the street in the afternoon. And lastly, if you are a very early runner such as myself, make sure you alway see delivery trucks, a car or two you've seen before and an occasional police car making its rounds. If you don't, its just to early for you.

Oops! got to go. It's 3am. Until next time, stay safe.

Sunday, September 16, 2012

Lighten Up !

In a rut. Can't seem to get back out there. Check out the new running gear. Look at the colors. Crazy right! Not just the shorts and tanks, but the shoes as well. Pick some up. That should get you charged up. Don't worry about matching. Just lighten up and go! Remember you're not alone. We all have those days.

Psychedelic is the way to go my man!    Until next time, stay safe.


       Just a quick shout-out to all the runners in my sub-division that are during their thing in the early morning hours. I see you on my way to work. I'm the one giving the quick honk and the thumbs up. Keep up the good work. You're looking good. What a way to start the day. Now you find a way to get out there. Where there's a will, there's a way. I'm out at 3:30 AM.

       Just Do It.                                        Until next time, stay safe.
          - Nike-

Saturday, September 8, 2012


"Ever tried. Ever failed. No matter.
              Try again. Fail again.
                        Fail better."
                - Samuel Beckett-

Friday, September 7, 2012

Beat The Clock

    As with any timed race, we're racing against the clock, not each other. If that's the case as we know it, why not run easy and give it your all at race end. No need to line up with those pencil thin 20 year olds. Grab a spot in the middle . Run strong, steady and be careful to watch your form. As the crowd thins, pick up the pace. Negative splits is the technical term. All that means is, run the first half slower than the last half. No fancy training needed. You'll be suprised at race end. Your best time ever. You beat the clock.

Now that's clocking! Until next time, stay safe.

Friday, August 31, 2012

Shake It Up, Mix It Up!

     Sprung out of bed this morning, light weights x 20 minutes, hit the road. It just might be my imagination, but, this morning run seemed much easier. Almost effortless. Am I on to something?
     I'll see tomorrow. Wait a second! No can do tomorrow. Got a 5k run at 7:30. The target phrase now is, you guessed it.

Check your routine. If needed, Mix It, Shake It! Until next time, Stay Safe,

Wednesday, August 29, 2012

Ah Yeah !

     Ah Yeah! Up this morning at 3am, running gear on at 3:15, out the door at 3:30. Just that easy. Go on, give it a try.

That's how fitfifty Keeps It Moving. Until next time, stay safe.

Tuesday, August 28, 2012

Writing Runners

    How do they know that? We've all read something and asked ourselves that question. To get accurate  info on running, you're best served by reading articals writtened be Writing Runners. When reading blogs such as, look for a picture or two of the writer practicing his or her craft. You got do it to know it, is what I always say. Remember that most of the things we read, are writtened by peoples who sat in big chairs, in big offices, having  big lunches, researching it.

Read it, digest it, do it!  Until next time, stay safe.

Friday, August 24, 2012

A Change Of Pace


        After more than 35 years of running and the worse time I've ever posted in a 5k, (picture to follow), I have decided that maybe it's time for a change of pace. By that I mean, do I really need to run all out in 5k races. After all, I'm not 20 years old anymore.  Although I look and feel like it.  Racing all out takes a lot of stamina  and a lot of preparation. Furthermore, it takes a different type of mind-set. Maybe after 35 years, it's time to concentrate on longer distances. After all, at long distances you can relax and adjust throughout the run. You know what, thats exactly what I'll do. I'll stop running 5k races, 35 years from now.

Go until your going is gone!  Until time, stay safe. And remember to always Keep It Moving.

Sunday, August 19, 2012

Speaking Tweaking


            Fitness should enhance your body, not break it down. If you find yourself getting frequent and nagging injuries, it's time to tweak your routine. This could be anything from taking time off to cutting back. Check your routine. Are you running to much? Are you using proper form while lifting? Perhap your diet is the culprit. Do what you need to do.

And that's how you Keep It Moving! Until next time, stay safe.

Friday, August 10, 2012


"Only those who risk going too far can possibly find out
how far one can go"

-T.S. Elliot

 "Challenges are what makes life interesting; overcoming
them is what makes life meaningful"

-Joshua J. Maine

Stay focused!  Until next time, stay safe.

Sunday, August 5, 2012

Train like a champion

 Track and Field at the Summer Olympics. What an exciting time. Strong, lean athletes take center stage. Pay close attention to the sprinters. No body fat, just lean muscle mass. Get where I'm going?

 Always train like an Olympian!  Until next time, stay safe.

Time Well Spent

We've all heard of saving time, spending time, wasting time and making time. But have you ever heard of gaining time? Running will add years to your life. {Time Gained}. Now that's time well spent.

Now go outrun father time!  Until next time, stay safe.

Thursday, August 2, 2012

Everything Must Change


Everything must change, including  New look, same great articles. Remember, always change your routine to maximize gain, Furthermore, a change in routine, will keep you fresh and your runs enjoyable. And lastly, it's ok to even change your mind. Never, ever, over commit.

Change! sometimes easy, most often hard. Until next time stay safe.

Saturday, July 28, 2012

Just A Thought

    On those sleepless morning when all you're doing is lying in bed looking at the ceiling, try something different. Grab your lightest pair of dumbbells and get in a quick workout. You're in your bedroom, no need to get dressed. You know the routine. This will keep your mind from wandering. You know, thinking of stuff you really should'nt be thinking about. Moreover, it's a great way to jump start your day.Try this when time is limited.

Should I go to Vegas and try to get rich? Let me get my butt up! Until next. stay safe.

Friday, July 20, 2012

Low Maintance High Mileage

Dollar for dollar, running is by far the least expensive sport. A good pair of running shoes is basically all that's needed. The rest is up to you. I've ran for over 50,000 miles in 35 years of running.

Now you take it to the street! Until next time, stay safe

Wednesday, July 18, 2012


" Why run a race? You race to test yourself, for the ritual, the camaraderie, and for the adventure and discovery."

from- the New York Road Runners Club Complete Book Of Running

Have Shoes Will Travel

You know how much fun your local road races can be, but, can you imagine how much fun races are in neighboring cities or even other states? If you are planning your summer vacation, check to see if you can catch a race in that city. Futhermore, you can travel to other states to do races. If that's not possible, run in neighboring cities. At any rate, you get to see a different crowd and enjoy new scenery. Just get ready for the time of your life.

Peachtree Road Race Atlanta

Now lets take the last train to" Clarksville"!  Until next time, stay safe.

Saturday, July 7, 2012

Tips And Techniques is filled with tips and techniques that promotes good health. Tips that will keep you running well past the age of fifty. Not just running, but racing as well. Most runners never reach that mile stone. So sit tight, pay attention and prepare to run your best race after fifty.

No canes, No walkers! And thats how we Keep It Moving. Until next time,stay safe.

Monday, July 2, 2012

The Heat Is On

Oh Yeah! The heat is on. The temperature has been in the mid 90's for days now. Not a good time for running. However, it is a good time to use common sense. As runners, we all get the urge to get it in whenever we can. But now is not the time. It's just to darn hot. You can't hydrate adaquately. If you must go out, do so in the early morning hours or late afternoon. Remember, staying safe means being smart.

Don't take the heat! Until next time, stay safe.

Monday, June 25, 2012

Mission Statement

   A mission statement is a statement of purpose and should guide actions. Most companies and organizations have them. Can you have one for yourself? You certainly can and you should. I'll tell you why. When you awake each morning, you should have a purpose that will guide your actions throughout the day. Actions that will lead you to your goals. Your mission statement is that guide. A mission statement is not that complicated. It can be just one sentence or it can be a list of things the will drive your day. My mission statement is simply titled  "I Will". 

    I will wake up with a smile on my face.
    I will take care of myself.
    I will take care of my family.

    I will exercise.

    I will eat right.

    I will give 100% on my job.

    I will look for opportinities to help others.

    I will look for ways to conserve.

    And last,

    I will go to sleep with a smile on my face.

Just that simple my friend! And that's how Fitfifty Keeps It Moving. Until next time, stay safe.

Sunday, June 10, 2012

A Week In Reveiw

What a week! First, I had a break from the old grind. One week to be exact. What did I do? You guessed it. I ran. I had early morning runs, midday runs and late evening runs. No plan, I just ran. Next, just for fun, I ran in all of my running shoes. I ran in the new one and the ones that are not so new. "Why did I do that?" For no particular reason. Just glad to be running. I even discovered new routes that were most challenging. I ran on the school track and the trail near my home. No plan, I just ran.

Wow! And that's how you Keep It Moving. Until next time, stay safe.

Friday, June 8, 2012


I guess it's a sign of aging. How in the world did I forget to thank the living legends Al Green and Joe Ligon and the Mighty Clouds of Joy. What great voices. They can get you through both, long and short runs. Thanks, you are indeed masters of your craft.

Sleeping Brain Cells.

Thursday, June 7, 2012

The sound of music

      You know that I've been running now for well over thirty years. But did you know that almost all of my races begin with the sweet sound of 'Love Train' by the mighty O'Jays streaming through my headphones. Frankly, I can't remember the last time I didn't have it playing at the starting line. Yes, you're absolutely right. 'Love Train' is my favorite song. It got me through some rough times growing up. When I Hear that song, I get a sense of well-being. At the starting line is gets my blood flowing, my heart rate up and I'm adrenaline ready.That's my warm up. Believe you me, by the time that horn sounds, it's showtime. Check this out. Start with 'Love Train', 'Staying Alive' by the Bee Gees midway through, and 'Hold On I'm Coming' by Sam and Dave for finishing . Wow! It can't get any better than that. Now there are other great songs in between. Slow songs will work too. Just make sure it's the great Smokey Robinson or my Queen Dianna Ross, singing them. Furthermore, I never finish any run without listening to 'Love Train'. Now go create your on playlist and run baby run.
       Many thanks to Walter, Eddie and the late William Powell, you are missed but not forgotten. Thanks to Sam and the late Dave Prater, you were the best. And thanks to the fantastic Barry,and the late Maurice and Robin Gibb, your music will always be with me. Thank you Smokey for getting me through my long runs. And last, I give a very special thanks to you Dianna Ross for singing to me, only me. I still love you girl! To the hundreds of other artist I've listened to during my runs, thanks a million. All of you helped me keep my running thing going for all these years. For that, I thank you.

The soundtrack of my life.  Until next time, stay safe.

Monday, June 4, 2012


"Begin doing what you want to do now.We only have this moment, sparkling like a star in our hand--and melting like a snowflake."
     -Marie Beyon Ray-

" Our lives are not determined by what happens to us, but how we react to what happens; not by what life brings us, but by the attitude we bring to life."

"Take Control of your life day by day, start this day!, start running!"
     -Ferman Barrett-

Sunday, June 3, 2012

How long is long

How far should you run ? If you want improve as a runner, you need to use caution. Increasing your mileage to fast will result in a case of diminishing return. In other words, your improvement will be minimal to nonexistent. For example, if your weekly mileage is at 15, should you double it to 30 miles per week. Absolutely not. I'll tell you why. Increasing your mileage to quickly won't allow time for adaquate recovery. This can lead to injury. What you want to do is increase your mileage gradually over a 4-6 week period. Adding 2 to 5 miles per week. And always remember:

"It doesn't matter how slow you go, as long as you don't stop!"

Now Go Long! Until Next Time, Stay Safe.

Sunday, May 27, 2012


Flexibility  ( the quality or state of being able to be flexed or bent repeatedly). Bend repeatedly,ouch! We know that it's alright to stretch warm ligaments. But, do we need to embark upon a stretching routine? The answer is no and here's why. Stretching repeatedly strains your ligaments. In other words, the ligaments can become loose and cause injuries. The best way to gain flexibility is to strenghten your muscles.  Just think, strong, well hydrated muscles.You will bend, but not break.

Train right and train often!  Until next time, Stay Safe.

Tuesday, May 22, 2012


"Life is short... running makes it seem longer.
       -Baron Hansen-

"If found on ground, please drag to finish line"
       - Seen on back of runner's T shirt-

"The greatest pleasure in life, is doing things people say we can not do"
       - Walter Bogehot-

" Even if you're on the right track, you'll get run over if you just sit there"
       - Will Rogers-


Saturday, May 19, 2012

Higher and Higher

Matthew Barrett
Running your best race requires dedication and hard work.  Those two qualities are needed to excel in other sports as well. Keep them forever present and the sky's the limit.They will inevitably take you higher and higher. Just ask Matthew, the martial arts fighting machine.

And that's how you, Keep It Moving. Until next time, stay safe.

Tuesday, May 15, 2012

Rain Drops Keep Falling On My Head

Just started to rain. You know what kind of shower I'm talking about. A light summer rain. No thunder, No lightning . Just a continuous cascade of cool rain drops. For me, it's a great time to go for a run. No need for rain gear. Just my running shorts and cap. Shirt, sometimes. Just love the rain drops falling on my head.

Go on try it!  Until next time, stay safe.

Tuesday, May 8, 2012

Sole Searching

With so many types of running shoes on the market today, how do you choose the best ones? Well, that my friend is probably best done by trial and error. Experiment with different brands until you find magic. It can be done. Just remember to choose the ones that compliment your running style. Also keep in mind the surface you run on and your total mileage. I'm going to let you in on a little secret. All  running shoes have something in common, cheap insoles. No time and money spent on those I tell you. Now is the time to do some sole searching. Let me help you with that. Listen closely. Carry yourself to your local running store and buy some new insoles. Get some new socks while you're at it. If you want the best, pick up a pair of SofSole insoles and some SofSole running socks. They will make almost any brand of running shoe ride heavenly. And while you're at it, remember to pick up an extra pair.You won't be sorry.

Now go take a ride on the Cushioned Side! Stay safe. See you next time.

Saturday, April 28, 2012

Getting it on when you're off.

Today wasn't a good day for me at the 5k run. I can truly say, I had an off day. Went to bed, couldn't sleep. Tossed and turned half the night and woke up late. I arrived at the race none to soon. As you've probably guessed, I felt like crap. Just couldn't put it together for a great race. It was perfectly obvious that there would be no personal best.. At that point, wisdom dictated that it was a day to take it easy. Take in the sights, sounds and the crowd. Just enjoy the run . I relaxed, ran easy and had fun.Cruised in at 25:37. And that my friend is how, (You Get It On When You're Off).

Can't win them all! Until next time, stay safe.

Monday, April 23, 2012

The good the Bad and the Ugly

The good, running everyday. The bad, eating poorly. The ugly, to much stress.

 Can you dig it?  See Ya!

Sunday, April 22, 2012

Looking Good

Is it shallow and self-involved to want to look your very best? Well let me tell you this. Looking good should be near the top of your priority list. As the old saying goes, look good, feel good. That my friend is what running is all about. Check this out. If you make running a priority, not only will you feel good,  {mood-elevating hormones} I guarantee you will look good as well.{lean muscle mass}

So keep up the good work. Until next time. Stay safe.

Sunday, April 15, 2012

Forgot to tell you

My repair at Sport Rx was free.

A groovy thing man! See ya next time.

Tuesday, April 10, 2012


Shout-out to sport Rx for their great service. Sent my sunglasses in for repair, had them back in three days. Can't run without them in this florida sun. It's brutal.

Sport Rx " service with a smile!" Until next time, run strong and stay safe.  

Monday, April 9, 2012

The Weight Is On

It has been proven in several studies that wearing a weighted vest while running will improve leg strength. That of course should increase running speed. Most of my experience with a weighted vest has been running intervals on a treadmill and doing exercises such as: chin-ups, push-ups, squats and crunches. Wow! what a workout. You can burn lots of calories, increase running speed and build lean muscle mass with one piece of equipment. Remember to use with caution. Never use one if you've had knee or back injuries. Don't risk getting reinjuried . Always start with light weights. And most importantly, make sure the vest fits properly.

Now the weight is on your shoulders! And that's how you keep it moving

Sunday, April 1, 2012


Every morning in africa, a gazelle wakes up. It knows it must outrun the fasest lion or it will be killed. Every morning in africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or a gazelle. When the sun comes up, you'd better be running. ( but unless you're a runner, you won't understand)

All it takes is all you got.
_ Marc Davis

Tuesday, March 20, 2012

Time Bandits

  Are you pressed for time? No matter how well you plan, your time is somehow stolen. Well let me tell you this. It happens to us all. Now here's the fix. Strap on your hardware and get ready for a big show down. Keep in mind that the bandits will attack your need to run long or spend an hour and a half working out. Call them out by doing a 20 minute run at a fast pace and a 10 minute workout with your lightest weights. If that's not possible, try a brisk 30 minute walk. Squeeze them in whenever you can. During your lunch hour if possible. Do whatever it takes for now. Things will return to normal soon enough. Fear not, you're faster than any bandit will ever be.

1,2 3, Draw! and that's how you keep it moving.

Wednesday, March 14, 2012


 Ask yourself: "Can I give more?" The answer is usually 'Yes.'
 -Paul Tegat

 " Do a little more each day than you think you possible can."
  - Lowell Thomas

Sunday, March 4, 2012


Trials and tests come that impact our patience and give it a chance to grow. As patience begins to develope, strong character is cultivated, moving us ever onward toward maturity. There is no shortcut! Becoming the runner you know you can be takes patience. Hang in there and keep pushing. The mature Runner's mind will always override his body's desire to remain in bed.

 A journey of a thousand miles begin with one step. Until next time, run strong and stay safe.

Sunday, February 26, 2012

Name That Tune

Running should always be fun. If you are having a hard time, Perhaps you're putting to much into it. By that I mean, overtraining, not training enough or running when you are just to tired. Relax, take it easy. In fact, take it easy like Sunday Morning. To help bring the fun back, try this: On your music player, playlist number one should have your inspirational music.Tunes that get and keep you going. The songs that you do your best moves to on the dance floor.You know, shake your groove thing. I'm a little off topic now, but you know what I mean. On the second playlist, fill it with slow, soft tunes.You know the magical, dreamy ones. The songs you slow danced to in high school. The ones you heard that made you realize you were in love. Getting off the topic again aren't I? Anyhow, you get where I'm going right? Playlist # 1 when you have work to do and playlist #2 when you're thinking Sunday Morning. Don't forget to change the tunes on your playlist often. Keep them fresh. Every 3 to 6 months should do it. At our age we've heard thousands of songs.

Now Go Name That Tune!  Run, Have Fun, Stay safe.

Thursday, February 23, 2012

Knee Pain?

If you run long enough, some minor pain is inevitable. However, some aches can be avoided altogether. Knee pain is one of those aches that can be limited to a minor inconvience at worse. We've all heard stories about runners who needed knee replacements after years of running. I don't know a single person who has had a knee replaced due to running. But, I do know a few who have had replacements due to obesity. They were just to heavy for their knee joints. Having said that, here is how to avoid  knee pain. First, you should always run in the shoes that are right for you. Secondly, you will need to strengthen the muscles around your knee joints. Leg extensions, squats and leg curls work best. Another myth you might have heard is "I'm to heavy to  start running, I'll destroy my knees."  I have seen runners who were heavy. But, they were very fit and very fast.

Pain Free My Friend! Until Next Time, Stay Safe.

Saturday, February 18, 2012


Today is a good day to take the boys out for a run. Today is a day you need to focus. You've trained hard and you're ready. So now it's time to do your thing. Try this while racing any distances. Find a target in front of you and match his pace. If he slows, pass and find another. As you approach the last mile or so, focus on your speed training practice . I bet you remember those. If you have your afterburner ready, switch it on. If not, just relax, maintain your pace and bring it home . And that's how you keep it moving.  Always keep your eyes on the prize. In this case, it's the finish line!   Race on 1/21/12

Wednesday, February 15, 2012

A Body In Motion

We've all heard that old saying, a body in motion stays in motion and a body at rest stays at rest. What exactly does that mean? Well, I'll hip you . This is Newton's first law. Simply put, it means that if you start exercising, you will continue to exercise. If you choose to be a couch potato, you will bud. Feel me on that? Futhermore, lets take the phrase (a body in motion) a little bit further. Broken down, in motion is, cutting your own lawn, taking the stairs at work and parking further away from the entrance at the mall. Remember, you got to get up, to get down. Can you dig it.

  Now lets get down! Till next time, stay safe  and always Keep It Moving.

Friday, February 10, 2012


-The body does not want to do this. As you run, it tells you to stop. But the mind must be strong. You always go to far for your body. You must handle pain with strategy. It is not age, it is not diet, it is the will to succeed.
   Jacqueline Gareau-

-Running should be a life long activity. Approach it patiently and intelligenty and it will reward you for a long, long time.
   Michael Sargent-

  - Until next time, Run, Run and Run!

Saturday, February 4, 2012

Running Form

Which form of running is right, Leaning slightly foward or running as straight as possible. That question my friend is a topic of hot debate among most runners. Conventional wisdow would lead us to believe that, leaning forward will cause a runner to run faster. On the other hand, if you are running with a  straight posture, shoulders squared, wouldn't your running be more efficient?  Here again, this is a matter best solved by the old adage. (To each his own.) If you are a sprinter or you race to improve your times, then the fist style of running might be right for you. However, if you are a long distance runner, the latter is probably your thing. If you aren't sure about your form, look at the pictures taken of you during your runs. Most local road races have photographers there. They have pictures of you available for purchase. Check them out. Better still, buy them and start a running album. It will be a great conversation piece for years to come. Just run, purchase and paste.   See you next time. Stay safe and run strong. And, as always Keep It Moving.

Hint! Look at the picture to the right.

Monday, January 30, 2012

abs 101

Ok, you're wondering how to develope and maintain killer Abs. after the age of fifty. I can tell you in two words, BURN FAT. Now lets talk ABS 101. First and foremost, you must eat the right food. By that I mean, high-quality low fat proteins such as fish, beans and poultry, lots of fruit, veggies and whole grains. They will help burn fat. In Addition, you much have a balanced exercise program. That includes, weight training and of course my personal favorite, cardio .Choose an Ab exercise that you  like and you will stick with. I personally like the Medicine ball crunch. To do this, I place a medicine ball between my knees, raise my legs off the floor and do crunches. Next, I keep the medicine ball in place and do leg lifts while bringing my knees toward my chest. Finally, I turn  slightly to each side, medicine ball in place, legs raised and do crunches to hit my obliques. Remember, in order to develope a killer gut, you must  burn fat. The abs are there. You just have to uncover them.

Now get that Gut in Shape! And ace ABS 101.
See what I mean. Abs after age 50.   02/04/12

Thursday, January 26, 2012

Lets Get Started

 It's race day, you're excited and rightly so. You've trained hard, got up early and you're on time. Today is the day for a personal best. You feel it in your bones. As you approach the staging area, you get a novel idea. "Why don't I line up at the 6 min per mile marker. I'm bound to run faster. I'll just stay with the group". It's easy to get carried away when you're overly excited. That's understandable. However, if you are an 8 min per mile runner, line up at that marker. Faster runners have a hard time passing you on narrow streets and lose valuable time. Remember, they are shooting for their best  run too.  

Train hard and get to that marker!  Until next time Keep It Moving.           

Wednesday, January 18, 2012


Take care of your Body. It's the only place you have to live.---JimRohn 

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted--Denis Waitley

Monday, January 9, 2012

When nature calls

                    When you're on long runs, nature sometimes has a tendency to call you by name. By that I mean, there are no restrooms within a 100 miles. In my case, only woods and trees for miles and miles.You might see an occasional house or two. Ask to use a restroom, Please! You'll be lucky if you don't get dogs set on you. What's a body to do? Do you try to hold on. That will work in some cases. But, you will have to focus really hard, to darn hard. Do you take a chance and ask to use a toilet? Remember you're in a precarious situation. No time to try an out run dogs. The answer is, do neither. Make your way to the woods and take care of your business. Everything you need is there, privacy, comfort and clean-up material. If your run takes you on long and winding roads, play it safe, take tissue with you. I often run shirtless, so I put tissue in a zip lock bag and pin it to the inside of my running shorts. And that my friend is how you; Keep It Moving.

Now you know!

Tuesday, January 3, 2012

Keep It Simple

If you're planning on adding weight training to your exercise routine this year ,do these simple total body  exercises two times each week: the squat, bench press, and bent-over row. These three hit all your major muscles and most of your minor ones. They also offer maximum stimulation of your most powerful muscles-building hormones. This means tone musles for you ladies.

Simply The Best way To Keep It Moving!

About Me

My photo
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.