BOILHAM   23,512
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BOILHAM's Recent Blog Entries

Getting Old Is Not For Sissies

Saturday, April 13, 2013

I really need to get serious about shedding my last few pounds.

I work out/ST pretty hard 3 times or so a week, depending on my race schedules. When I have races pending soon, I try to run hard in them, so I need to back off on hard ST, so I have energy for the races. I run usually 3 times a week. Trial and error has shown me that my knees can't take much more. I wish I could run every day like younger folks do.

Right now, I am in weight loss mode, so my calorie intake has gone down. This takes energy from my running -- running hard without substantial carb intake makes my long runs tough and tiring. But this is one of the benefits of not actually being in race training. I don't have to load up or maintain carb intake. I just eat about what I need for the day, and maybe a little extra protein. I'm not going for muscle mass, but more for a toned physique and low body fat.

It is very hard at my age to lose that last few pounds of fat. But, I am determined to do it. It's good for me to make a public statement of intention. Keeps me resolved to the task at hand.

My next scheduled race is the Tallahassee Marathon in November. I would like to be under 145 pounds for that race. My digital scale tells me I am 148 lbs this morning. (old joke: it didn't tell me anything, I had to look at it). But that scale seems flaky, it seems to jump around from one minute to the next. It just gives me a close guess at my weight. And then, depending on water/salt intake you all probably know your own weight can fluctuate wildly. Having said all that, my flaky scale never said 148 before. The lowest I could squeeze out of it previously had been 148.5, so I am losing slowly. Slow is good. I don't want to lose the little bit of hard earned muscle I have.

So that's what I am up to lately. Still trying to get in better shape.

Thanks for reading and have a healthy day.

  
  Member Comments About This Blog Post:

OWL_20 4/29/2013 7:00PM

    Sounds to me like you are one determined and motivated individual--kind of the up front, here it is type and what you're going to do about it--I like that. Good luck with those pesky pounds, as I get older myself I know how hard it is to lose a few.

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CHANGINGHORSES 4/19/2013 2:59PM

    Keep up th battle! I think that you are amazing!

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IONA72 4/16/2013 5:28PM

    I need your focus, you are doing great I hope it is contagious!! emoticon

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NINJALINDA 4/16/2013 11:55AM

    I needed to read your blog to inspire me to get my butt in gear & lose the weight I need to. You're doing GREAT! (Can you pull or push me along with you?)

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LIGHTNINGRUNNER 4/16/2013 11:50AM

    You will make it to your goal


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FANGFACEKITTY 4/15/2013 3:05PM

    I'm a sissy so I refuse to get old lol!

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LINDAKAY228 4/15/2013 11:34AM

    You are doing awesome. Getting older really does affect us but doesn't have to stop us. We just need to adjust our plans and goals a little and keep chasing those dreams!

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PMRUNNER 4/15/2013 3:55AM

    Good luck! You can do it if you keep focused.

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ROXYZMOM 4/15/2013 12:12AM

    If you put your mind to it, you will do it. You are one of the
most determined Sparkfriends I know!

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MASRITE 4/14/2013 3:25PM

    Those last few lbs are always the hardest, no matter what age you are. But, you're doing it. And, I believe by the time you run your next marathon (you crazy man, you!!), you'll be at your goal weight.

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DAPHNE_RUNS 4/14/2013 10:18AM

    Oh, you are almost there! That is the way to do it though...slow and steady. I have a feeling you spark friends will be giving you a virtual party really soon.

Keep moving! ;)



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MAGGIE101857 4/14/2013 7:38AM

    When you figure out the magic formula, please let us know! It's just not as simple as calories in, calories out as we age! Fortunately we are wise enough to know that it's a process - no fad diets, just hard work and lots of tweaking! emoticon

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BROOKLYN_BORN 4/14/2013 7:27AM

    That's the spirit. Go after those last few pounds! I've become too complacent at the top of my maintenance race. A bit of cushion would be good, and not the cushion for my rear end.

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NWFL59 4/13/2013 9:27PM

    Sounds good to me. Glad you're staying on track and that your knees are hanging in there too. emoticon emoticon emoticon

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SEABREEZE65 4/13/2013 7:22PM

    I hear ya' on losing fat% when older.

Hey, you are just a little guy... only 148 pounds.

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DALID414 4/13/2013 5:16PM

    Thanks for the 'old joke' laugh emoticon

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CM_GARDNER78 4/13/2013 4:52PM

    I love how aware you are of what you need! I hope I even have 1/4 of the knowledge and wisdom you do when I am your age! Keep up the great work! I think you are doing fabulous!! :-)

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BIGPAWSUP 4/13/2013 4:42PM

    You stay healthy and keep going. I have faith in you are your ability! You are going to get rid of those last few pounds and be awesome.

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PMFISH 4/13/2013 12:33PM

    You are right about old age not being for sissies, but it helps if we learn all the tricks that make it easier. I am not a runner and have never had knee problems, but both of my children have had to deal with them for years. My daughter is a massage therapist and personal trainer and has rehabbed her knees and went back to running. She also does kinesio taping and it has helped her knees. You are right the older we get the harder it is to lose the last 10 pounds. Keep up the good work and you will prevail.

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NATPLUMMER 4/13/2013 11:33AM

    Now that you have put it out there, you will do it :-)

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MSSHERRY4 4/13/2013 11:17AM

    Without a doubt, your doing awesome! Numbers are just objects. They do not define the person,only if you let it.

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KARRENLYNN 4/13/2013 10:49AM

    Good luck in your upcoming race and just take the goals one choice at a time!


You can do it!

Karen emoticon

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STRIVERONE 4/13/2013 10:07AM

    When I started trying to get healthy again, my doctor and I set a goal weight of 175. That still does not give me a technically healthy BMI. Since I reached that goal, I have been bouncing around it within 5 lbs. with a brief foray down to 165.

I do have a hitherto undocumented goal of 150 lbs. and this SparkBlog entry is inspiring me to memorialize it. I'm going to reset my goals, adjust my nutrition, and put up a ticker. That's going to knock me out of "at goal and maintaining", but I'm not proud. Thanks for the kick.

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KANDOLAKER 4/13/2013 9:51AM

    With your determination and motivation - I know you will be there well before your November race! You are a true inspiration of how to make things happen. And, you are opposite of a sissy! You go!! emoticon

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KKKAREN 4/13/2013 9:04AM

    You're working hard, a little more time and that weight will come off. It sucks getting old, but what is the alternative?

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1935MARY 4/13/2013 9:01AM

    Awesome. You are doing it right. It is hard to loss weight when you are older, but as long as we don't give up ,we can do it. Have a great day. You will be ready for the race.

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JODROX 4/13/2013 8:59AM

    You're so close! Keep at it and you can do it!

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WONDERWOMAN 4/13/2013 8:55AM

    I have no doubt you will be successful. I have similar goals and challenges this summer...unfortinately with injury added in preventing running right now. May we both race strong and healthy in November!

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AUNTWILLIE 4/13/2013 8:45AM

    Looks to me like you're doing great!
You have a lot to be proud of. emoticon

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Old Guys Rule

Tuesday, April 09, 2013



Hugh Campbell is 88 years old. Like me, he started running later in life. In my case I was 65 years old when I did my first race. Hugh did his first race at the remarkable age of 86! Wow!

Suddenly, I don't feel like I got too late a start in running. Hugh has done well for himself. He says it's because he caddied his own golf clubs for many years. He developed good leg muscles with all that walking and toting. A slow but steady building of leg muscles.

Hugh has not only become a runner, but he's become a world champion in the process! He is breaking world records at the age of 88, and see no reason he can't do better as he gets older.

You can read his story here:

http://tinyurl.com/blvogsk

Go Hugh!!

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

MARGARITTM 4/29/2013 12:48PM

    emoticon

I will try to catch up!

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IONA72 4/16/2013 5:32PM

    What a guy! Inspiration indeed!

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SUSANELAINE1956 4/14/2013 12:46PM

    emoticon

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ANDY_54 4/14/2013 12:37PM

    I love reports like these, thanks for posting!

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CLWALDRO 4/11/2013 7:24AM

    emoticon emoticon for sharing the story of Hugh and his record setting accomplishments.
I would be interested in your story on how you first got started running and any tips you have.

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CHANGINGHORSES 4/10/2013 8:33PM

    Awesome! I love reading about older people that are active and living better than ever! They are such an inspiration to me whether they walk, run, hike, bike, etc. It is all admirable and they are setting a great example.

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MASRITE 4/10/2013 12:09AM

    I guess there's hope for me yet! Thanks for sharing.

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DAPHNE_RUNS 4/9/2013 9:44PM

    Thanks for sharing a great story. I like reading about something inspirational...helps me to stay motivated!

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ROXYZMOM 4/9/2013 9:37PM

    Isn't it funny - you can always find someone who is worse off than or better than you! Life has such a great way of doing that - so humbling! You are still magnificent in my book!!!!

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RUN4FOOD 4/9/2013 8:57PM

    There is hope for us old folk.
Thanks for sharing

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NINJALINDA 4/9/2013 7:25PM

    Wow - pretty cool!

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RHONDALYN10 4/9/2013 7:20PM

    AWESOME!

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SEABREEZE65 4/9/2013 6:52PM

    Thanks so much for posting... Good grief - I think the article said a 9 minute mile. Did I read that right?

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KANDOLAKER 4/9/2013 5:20PM

    Yes, he rocks! So do you though!!

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BUTTERFLY-1976 4/9/2013 3:40PM

    Wow. That's awesome!! Thanks for sharing

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QUAIL75 4/9/2013 3:11PM

    That is awesome and so inspiring!

I did a 5K this past weekend and one of the racers was 74. And he beat some 30 year olds to the finish line!

Comment edited on: 4/9/2013 3:11:37 PM

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NATPLUMMER 4/9/2013 2:26PM

    emoticon

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DALID414 4/9/2013 2:02PM

    I loved his story, thanks for sharing it.
(I want to live past 100!)

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PEZCATHY 4/9/2013 1:50PM

    Just awesome!


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CM_GARDNER78 4/9/2013 1:40PM

    That is AWESOME!!!!! Thanks for sharing that! :-) Love your blogs!

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BIGPAWSUP 4/9/2013 1:20PM

    Awesome! Makes me feel like a kid!

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STRIVERONE 4/9/2013 1:11PM

    The future looks brighter and brighter. Thanks for the article.

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LAURIE5658 4/9/2013 1:08PM

    How awesome is that???!!! THANK YOU for sharing this, Viv!

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RONNIEHUEY 4/9/2013 1:07PM

    Amazing!

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Science Supports The Boilham Lifestyle.

Tuesday, March 26, 2013

You sparkers who are familiar with me know that I am a "good enough is good enough" kind of guy. You needn't push yourself to the limits all the time to improve your health or well being. You just need to get out there and exercise more than you used to.

I read blogs constantly where we kind of beat up on ourselves when we feel like we should be doing more. Trying harder. Pushing more.

Well, good news for us. According to what I just read more is not necessarily better. In fact, less could be better - for your mortality expectations. Moderation according to these experts, is the key.

Here's a quote:“These data certainly support the idea that more running is not needed to produce extra health and mortality benefits,” said Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and an author of the study. “If anything,” he continued, “it appears that less running is associated with the best protection from mortality risk. More is not better, and actually, more could be worse.”

The complete article is here:
http://well.blogs.nytimes.com/2012/06/06
/moderation-as-the-sweet-spot-for-exer
cise/

The gist of it is, just get out there and do some moderate exercise three times a week for a total of 150 minutes. Do some strength training as well. Mix it up, and go easy.

I hope this helps assuage some of the guilt that I constantly read here on Sparkpeople.


Thanks for reading and have an easy day.

Edit: The article did not specify 3 times a week exercise, I added that from my memory of reading that advice so many times. Thanks to Pastafarian for pointing out my error.

  
  Member Comments About This Blog Post:

ROXYZMOM 3/27/2013 7:48PM

    I can see that. I think it also helps prevent burnout when you are just doing something you love.

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CHANGINGHORSES 3/27/2013 6:38PM

    I am all for this! Too bad I don't always act that way. Thanks for the reminder.

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LISAINMS 3/27/2013 4:04PM

    True stuff!

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CM_GARDNER78 3/26/2013 9:53PM

    I am a totally guilty party of THAT kind of guilt...for sure!! Great article - thanks for putting it out there to help alleviate the guilty feelings!! :-)

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LINDAKAY228 3/26/2013 5:21PM

    Great information! I do sometimes feel that guilt.

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SEABREEZE65 3/26/2013 5:04PM

    Sounds right to me!!!

I just started a book that is promoting running REALLY, REALLY slow to improve aerobic capacity is better than pushing pushing pushing.

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ONMYMEDS 3/26/2013 5:01PM

    Good timing on your blog. I just got this link today from LiveStrong.

http://www.lives
trong.com/slideshow/562189-7-re
asons-to-do-moderate-intensity-
exercise-more-often/?utm_source
=newsletter&utm_medium=email&ut
m_campaign=03262013





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NATPLUMMER 3/26/2013 2:38PM

    Thanks for the link :-)

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LIVE2RUN4LIFE 3/26/2013 2:00PM

    And even more important, don't spend the rest of the day sitting.

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DALID414 3/26/2013 12:32PM

    We should stop beating ourselves up.

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BROOKLYN_BORN 3/26/2013 12:17PM

    I totally agree with you, especially the "mix it up" part.

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PASTAFARIAN 3/26/2013 12:04PM

    BOILHAM, Where did you come up with "do some moderate exercise three times a week" from. I couldn't find "3x/week" in the article explicitly or implied.

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STRIVERONE 3/26/2013 12:00PM

    That was an interesting and reassuring article. Thanks.

The link didn't work because of the way it split, but it should be the first Google result if you search this phrase:
"moderation as the sweet spot for exercise"



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SYNCHRODAD 3/26/2013 11:36AM

    "Science" supports a lot of things. But, I would agree and very much think that if anyone exercises 150 minutes a week and at least 3 times a week and tosses in some ST, that person will achieve a level of fitness and aerobics and weight stability that will yield a healthy, all around decent sense of well being.

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SKINNYPOWELL1 3/26/2013 11:11AM

    Thanks, I needed that today.

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LAURIE5658 3/26/2013 11:02AM

    Vic, I am one that is guilty on all charges when it comes to beating oneself up. If I spent the time actually getting off my arse rather than feeling guilty for not, I would be in a lot better shape. Great article.

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BIGPAWSUP 3/26/2013 11:00AM

    emoticon

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NWFL59 3/26/2013 10:57AM

    Sounds good to me. emoticon

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How I Did My First Hill Repeats. (Beware, Boring training report)

Sunday, March 24, 2013

I got a lot of comments on my status the other day, when I mentioned I had done 3 miles of hill repeats. I thought I'd talk about it here.

I warmed up with the foam roller and did some slow jogging/walking for just over 1/2 mile to get to the hill, which in this case is a walking ramp which goes over a busy county road in my area. I started slowly the first pass, and jogged down. Each uphill I would increase my speed and effort a tad. I did this 3 times back and forth, so six passes. On the third loop, I jogged down, and ran about a quarter mile before turning around. I just wasn't ready for that last (6th) uphill just yet. Then I made the final uphill, jogged down and ran the half mile home.

I did concentrate on form when I did these. Arms at 90 degrees, by my side and upright posture with a forward lean from my ankles.

All of my routes have hills or inclines on them, and some days I run up pretty hard just to build speed and endurance. But, this was the first time I did real hill repeats in any concentrated way. As, a natural result, I did have some muscle soreness the next day, but not too bad. I rested one day and then did my long run, so I recovered quickly.

Now that I've tried this, I will continue to incorporate them into my routine. I have been doing speed work once a week or so, and now I'll just add the hills in when I can.

I'm not actually training for any races right now, just doing maintenance and running for the joy of it.

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

BROOKLYN_BORN 3/26/2013 12:19PM

    That's what I need to do. I have a "nememis" hill that I haven't been able to conquer EVER. I need "repeats" to build up to it.

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PIXIEMOM13 3/25/2013 12:32PM

    That's awesome! I'm going to have to start adding hill repeats into my regular workout (I run on a hilly route anyway, like you said.) but I don't do them in a concerted effort.... and after this Saturday's race, its obvious I need to work on those hills because they are out there!

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LIGHTNINGRUNNER 3/25/2013 11:42AM

    Great job

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MASRITE 3/25/2013 10:06AM

    I hate hills, but I run up them anyway!! I just put my head down and go. Nice to see that you're just running for fun right now.

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CM_GARDNER78 3/24/2013 11:01PM

    Awesome! And you are keeping your muscles guessing too!! Way to go! It is NOT boring to hear how other people do their workouts! :-) Thanks for sharing!!

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LINDAKAY228 3/24/2013 7:29PM

    Great job! I need to work on hills instead of trying to find the flatter places around here. And we have lots of hills so I have no excuse. You're inspiring.

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STITCHERFRIEND 3/24/2013 5:40PM

    I find they help my speed. I think they help me out better than speed drills. Of course all my running courses have hills too. Way to go to do 6 the first time out. Awesome!

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DAPHNE_RUNS 3/24/2013 4:48PM

    Hills are no fun to do.....whether it be in a race or in training. They do make you challenge yourself and you also become stronger along the way. Great job getting in your hill work, Vic!!

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KANDOLAKER 3/24/2013 3:27PM

    As always, you are an inspiration! Best wishes on getting and staying in tip-top shape! emoticon

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SEABREEZE65 3/24/2013 3:15PM

    I've read they are very good for building a strong runner. Good for you!!

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DALID414 3/24/2013 2:26PM

    Wow, sounds tough.

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RUN4FOOD 3/24/2013 2:16PM

    You must be in very good shape. You keep pushing yourself without any apparent problems.
Keep up the good work and the next race you do have will be a breeze.

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NWFL59 3/24/2013 12:24PM

    wow! Bully for you! emoticon

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BIGPAWSUP 3/24/2013 12:22PM

    Wow - you are amazing. I know I couldn't do six! This is certainly something I need to try. emoticon

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LIVE2RUN4LIFE 3/24/2013 11:22AM

    Wow, six is a lot to start with, and pushing the pace to boot. Impatience isn't the best training strategy at any age. I started with two, but I do them every week in some form or another. And of course I can do a lot more now. They never made me sore, injured me in any way, or required extra recovery that affected the quality of other workouts.
emoticon

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NATPLUMMER 3/24/2013 10:13AM

    Nice!!

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No Such Thing As Coincidence?

Saturday, March 16, 2013

This morning I was going through my Facebook picture albums, because one of my FB friends had 'liked' several of them.

I came across these two pictures I had taken near the end of May 2011.



This hawk had landed in the oak tree in my front yard. I was amazed to see it land there, and I ran to fetch my camera. It remained calmly until I took a few pictures. You can see it looked down upon me. Then it just flew away.

At this point I will give you some background about me. I have Cherokee Indian blood from both my mother and fathers sides of the family. My maternal G-G grandmother was 100%. I was born in Little Rock, AR where there were many Western Cherokee Nation descendants.

I went to the internet, looking for Native American lore about this bird. It turned out to be a Broadwinged Hawk. I searched further to see if there was any significance attributed to the hawk.

"According to native american lore, the hawk is the messenger of change. Hawk reminded the people they needed to be awake and aware and can achieve great things through persistence and sheer strength of will." This is a quote from my May, 2011 description of the pictures.

The visitation of a hawk is a messenger of change. Hmmm. That picture was taken 3 months before I decided to go for my first 'jog' to lose weight.

Coincidence? Probably. But, I still got goose bumps when I saw that picture caption this morning.


Thanks for reading and have a great day.


  
  Member Comments About This Blog Post:

STRIVER57 3/31/2013 6:02AM

    lovely picture and lovely blog.

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ANDY_54 3/20/2013 6:43PM

    Love the picture of the hawk--they always look so very haughty in my opinion. As for coincidences, I tend to go with the 'signs' theory--and it was a good sign in this case! You've done great!

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KANDOLAKER 3/20/2013 4:52AM

    Love your story and your messenger for change! Awesome!

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BROOKLYN_BORN 3/19/2013 6:18PM

    I don't have American Indian blood, but we Slovaks believe in "signs" too.


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HEALTHY-SPARK 3/19/2013 6:12PM

    Very neato. I have goosebumps now too!

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LINDAKAY228 3/19/2013 6:06PM

    What an awesome story! Thanks for sharing it!

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SORGIN 3/18/2013 11:21AM

    What a great story. I have had a lot of "coincidences" through the years. Who knows if they really mean anything, but to me, they have come at the right time and made me look at things a little different. Thanks for sharing this!

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LIGHTNINGRUNNER 3/18/2013 10:54AM

    How neat.

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JULIA_RUN2SMILE 3/16/2013 10:22PM

    There is no coincidence!!! I believe in little signs of furtune!
Great pictures!

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CM_GARDNER78 3/16/2013 9:32PM

    emoticon WOW!! Gives me goosebumps too!!! That is awesome!!!

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NWFL59 3/16/2013 7:11PM

    emoticon Glad your pictures are appreciated and you got a visit from such a great representative of nature.

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BIGPAWSUP 3/16/2013 5:20PM

    Awesome! How wonderful.

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SYNCHRODAD 3/16/2013 4:48PM

    If you ever see the Grim Reaper and a flock of hungry vultures in the tree, run.....

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NATPLUMMER 3/16/2013 4:35PM

    Cool!

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EXOTEC 3/16/2013 1:41PM

    What a beautiful creature. Coincidence? Not? who cares. S/he is a link to our wholeness, and that is always a good thing. Take inspiration and hope from all these other lives.

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DALID414 3/16/2013 11:50AM

    Wow! It is awesome that he gave you time to take the pictures.
I think it was a sign, but that just may come from my girly romantic side emoticon

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ONMYMEDS 3/16/2013 11:06AM

    Coincidence? Of course it is. But still cool.

We get hawks in our yard all the time although ours are sharp shinned hawks, not broadwinged. The only message they send is "Pigeons, beware!!"

Love the new look, by the way. You make a great leprechaun.

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LAURIE5658 3/16/2013 11:04AM

    There are no such things as coincidences. What a great story, my friend.

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