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.

Wednesday, June 13, 2012

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.

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.