Many runners think they are doing enough by hitting the road. Or the dreadmill. Certainly, the most important physical benefit of working out is care of the heart and lungs. But thinking that aerobic exercise is enough means that you are willing to neglect your core, an array of muscles (most of them) above the waist. And they will go to waste!

Well, you are a runner, male or female, not a body builder. Yet your core needs some attention. Don’t let that bring visions of push-ups and sit-ups. For some of us, those made us stop taking care of the core in the first place. You can maintain muscle tone and build muscle in your upper body without those old fashioned desire killers.

If you have access to a gym you already know about machines that can isolate muscle groups and simplify your work out. You get to choose the number of “reps” and your level of effort. If you use them consistently, your upper body will improve even if you take it relatively “easy.” Just keep doing it regularly. You will feel better and surprise! you will notice an improvement in your running too.

But unless the gym is next door, the inconvenience of going there may wear out the pleasure.

I did find a way to keep my core “toned up” without belonging to (or even being near) a gym. I spent years on the road, living in a motor home so I bought a rubber resistance band that could be used instead of weights or gym machines. It’s portable and can be used anywhere. Travelling? It takes very little space in the luggage. The bands are inexpensive ($10-$15) and available in different thicknesses with resistance values from 2 to 200 pounds. I get by with just a medium band because it can be shortened to increase resistance, simulating heavier weight.

If you are motivated, 10 minutes with your rubber band before or after your aerobic workout, will improve your core values and your run.

HAVE YOU SEEN THE MILK CARTONS? Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Did you think that all you had to do was stand around and wait?

Sorry! Not that easy. Every day, thousands of people find out, too late, that it’s not that simple. They end up NOT growing old at all! Not a very pleasant surprise.

Clearly, there are different ways to grow old and some of them are better than others.

Now, if the question was “How to fix your car” or “How to sell stuff on ebay” or “How to cook a holiday turkey” your approach would be different. You would try to learn what you could before you ever got started. That’s the intelligent way to go about anything that is new to you. Well, getting old is new to you. Don’t you want to know what to expect?

Have you ever said, “If only I knew then what I know now.” Think about it. Just about everyone learns to appreciate knowledge, after they get it. So why don’t you ask for advice from old people, from those who have done it before you. If you did, you would learn that a lot of those assumptions you’ve made about “aging” are wrong. I know this from experience. My assumptions were wrong too. That’s what I’m trying to tell you! I’m old and I could write the book!

I’ve written before that the 2% annual loss of speed, strength, stamina and sexual power (that the experts tell you about) is an AVERAGE. Believe me, it’s up to you. You don’t have to be average. But if you want to lose 40% of the best part of yourself between age 30 and 50, just stand around and wait. Or better yet, why stand? Find a comfortable couch. Sit and wait.

The rest of the physical part is your family health history. You can’t change your genes. But you can do something. You can get off the couch and do something for your body. Not everyone can run or bike or do aerobics. And no one can run if they’ve been on the couch for years. In that case, better ask the family doctor what can be done. Make sure you ask the right doctor. How has HE or SHE personally approached aging?

I have been running for over 40 years. Taking care of myself. Yet 15 years ago I had a major heart attack. Recently, at age 70, about half of my spleen just up and died. I guess that proves that taking care of myself was the wrong thing to do…. Say what? I don’t think so. I am still running.

No, it only proves that we are all “hanging here by a thread” even those of us who work at staying healthy. The truth is, no one is going to get out of here alive. I’m just saying that you can have a little control of how it all turns out. Waiting around for something good to happen just doesn’t work.

So what about those other assumptions? What about those things you are so, so, so, so positive about at your young age? After you’ve lived nearly a lifetime you may have to backpedal a little. Or a lot! Your youthful pride (And by youthful, I mean anything under 60) is going to trip you up. I promise.

So don’t be SO sure you are SO right about everything else. Maybe you should ask someone with a little more experience. Think about that on your next run!

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Nellis Air Force Base, Las Vegas, NV. November 14, 2010
—I don’t know why seeing the USAF Thunderbirds airshow is so emotional for me. Precision flying is great, of course, and the F16 is an amazing aircraft. Against the clear blue desert sky, the speed, the sound and the complex aerobatics are certainly entertaining. But most impressive is the ability of our country and our culture to create and contain such powerful technology. In my mind, the Thunderbirds represent achievements that go far beyond military aviation.
—The same culture that produces these weapons has also eliminated Smallpox, vanquished Polio, controlled Tuberculosis and cured dozens of other diseases. In the next few years it will probably conquer Cancer. Even more important for the human condition, it introduced a level of personal freedom unknown anywhere in the history of the world.
—And yes, we are still a “work in progress.” There is conflict. Partisan confusion. But take a look at history. Consider our advances, not only in science and technology, but in social progress (civil rights), in politics (democracy), in law (property rights) and in universal education. (Which of the countries that beat us in math and science try to educate more than a privileged few?)
—Perhaps we are no longer the richest country in the world. We have sent much of our wealth to those who are rich in oil. Yet when a tragedy occurs, an earthquake, a tsunami, a mining disaster, or a plague, who “steps up to the plate?” Who responds? Something about our make-up, our value system, prompts our immediate unmatched humanitarian response. We are ready to help friend or foe, anywhere in the world.
—We have to wonder why we do this. Why us? Why here? What made our culture evolve and spread its wings while others remain stuck in long past centuries? Why did we go forward when some primitive cultures (that still exist) haven’t even invented the wheel. What is the primary source of the value system that inspired our cultural evolution? Our progress?
—I don’t ask these questions without having a good answer. . I have an answer that works for me. But each of us has to reach a personal conclusion or alternatively, bury our heads in the sand.

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Breast Cancer Survivors in a Video from New Balance. These are heroic women!
You already know New Balance are my favorite running shoes.

http://www.youtube.com/whatmovesyou?

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

Long gone are the days when a person’s “job” described “what they do.” We all knew what a Policeman, Firefighter, Doctor, Nurse or Salesman did to earn a living. Their job titles were in terms we could understand.

But in our high tech world there are titles that can’t be deciphered. They are meaningless except to the employee and, hopefully, the employer. You may be well paid and enjoy your work. You may even be highly respected by the few who actually know what you do.

But you PROBABLY can’t get the appreciation or the understanding of your neighbors, family and friends. And you can’t blame them. They just don’t understand what it is that you do, or your value or the nature of your job!

On an old “Friends” episode, Chandler Bing was the only “friend” who was well employed. And none of the others knew what their friend Chandler did for a living. He had some sort of title, but what was his job? Just earning respect was not enough, he needed to be appreciated to have RESPECT.

More and more, with each new level of technology, you have to be satisfied with meeting your own goals, doing a good job, making progress and, oh yes, Payday!

“A prophet is not without honor, save in his own country and in his own house.” Matthew 13:57

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

RIDING IT OUT….RUNNING IT OUT!
—I’m in a low right now. Small injury, travel, temporarily unsettled life and a surprise birthday party. But my first run at age 70 was not too bad. And that at an extra 2000 feet of altitude. That makes a difference. A little lung challenge there after a summer of running in Minnesota.
—Life in general has highs and lows. It is not always going to be perfect. Neither is my running going to always be perfect. Long ago I was told that life comes in waves, up then down then up. You know the routine. Ride it out!
—But I am home now and I know from over 40 years of experience that I will get back to my routine without delay. I don’t have to be so concerned if I miss a few days. Because I know I’ll be back.

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages
http://www.smashwords.com/books/view/4007

My final run…..as a 69 year old. My next run will be after my 70th birthday. I am not complaining. At least I’ve made it this far. Thank God! And I still love the freedom of the road.

I have slowed down over the years. Conventional wisdom says that we lose about 2% each year starting at age 30. I guess that’s supposed to be 2% of everything but it refers primarily to physical ability. I’ve never been a big fan of Conventional wisdom or I would never have started running before it became the popular fashion in the early seventies.

There are enough exceptions to create some doubt about that 2% annual drop in performance. For example, people who are running marathons in their 80’s and athletes playing pro sports past their (supposed) prime. In a previous post I showcased Jackrabbit Johansen, a Canadian who was breaking wilderness cross country ski trails in his 90’s and beyond. The post was called “Age Is No Excuse.” (See Posts Below)

Here’s what I believe: We certainly lose some physical ability but 2% annually is an “average.” Everyone has an opportunity to improve upon the “average” by maintaining a consistent fitness level. Just as important, you cannot afford to let questionable conventional wisdom get into your head and give you an excuse for slacking off. Instead, smile and Endure.

READ A THRILLER: “The Milk Market” See reviews at
http://www.themilkmarket.com
FREE download of the first 100 pages at:
http://www.smashwords.com/books/view/4007

“7 Habits of Highly Effective People” has sold some 15 million copies. It is an excellent study for those interested in self improvement. The author, Steven Covey, has lectured extensively to reinforce the concepts in the book.

Certainly we should all strive to be highly effective at everything we do.

Yet, many are still seeking a simple solution to self-improvement, an easy way to become more effective at work, in school, at home and in relationships.

And before one can become highly effective one must become fairly effective. Let’s make it easy to remember and easy to implement. The habits of those who are fairly effective:

1. They get “up” in the morning. (And get dressed)
2. They have a plan.
3. They are on time, every time. (Every time!)
4. Their grooming is at least neat, clean and odor free.
5. They take care of their health and their money.
6. They smile and greet everyone. (No one is invisible.)
7. They are good listeners (and when they speak they don’t mumble.)

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages http://www.smashwords.com/books/view/4007

I am also proud to participate in Operation ebook Drop. It provides free ebook downloads to deployed service members. (particularly in Afghanistan and Iraq) So far 536 members, can read THE MILK MARKET during their down time. Free.

Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages http://www.smashwords.com/books/view/4007

There are a lot of good running shoe brands but it seems only New Balance makes them in the U.S. instead of using slave labor in the third world. And in this economy we need to keep all the jobs that we can!

So I am proud to be a New Balance runner and happy to test shoes for them. I have no financial interest in NB but, as I have mentioned before, they have the fit and are available in the wide size I need.

In the Post Office, on television, on bulletin boards, even on milk cartons…..pictures of missing children.
Where are all the missing children? Read THE MILK MARKET a thriller about missing children.
Read reviews at http://www.themilkmarket.com
FREE download of the first 100 pages http://www.smashwords.com/books/view/4007