BOILHAM   22,196
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BOILHAM's Recent Blog Entries

Baby Steps - Training Update

Sunday, May 19, 2013

I ran 28 miles last week. Not a lot, I know, but a good amount for me.

Having knee and ankle tenderness, I am not overdoing it, but want to do longer training runs, to build up endurance. The week before last, I ran 24 miles. So far the ankles and knees are doing fine. I do my stretches, foam rolling and strength training faithfully.

Last year, I had to run every other day, or suffer the consequences of knee and ankle pain. What I'm trying to do now is to run M,T,W take Thursday off and run long on Friday. So far, so good.

Next Friday I'll take a step back long run, maybe 7 miles.

Oh yeah, I've been eating a bit more too. The 1500-1800 calories a day was not enough for me to have the energy to run well, and maybe not enough to heal properly. Still learning how to do this. My body weight is holding pretty steady, but I think with the additional running I may be able to lose that last 5 lbs.

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

CHANGINGHORSES 5/22/2013 6:19AM

    Good for you! We can all take away from your experiences. Listening to our bodies is a must, especially as runners. Keep up the good work!

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CM_GARDNER78 5/21/2013 7:35AM

    http://www.youtube.com/watch?v=p3JP
a2mvSQ4

Probably not the baby steps you are taking, but every time I think of baby steps, this is what I think of. Ha!

Sounds like you are doing great. Keep it up!!

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WATERMELLEN 5/20/2013 5:32PM

    Very sensible approach to working it out, both running and nutrition-wise!
Wish I'd been that smart: I'd still be running!

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BROOKLYN_BORN 5/20/2013 1:42PM

    Smart to listen to your body. If something hurts, ease up a bit. Rest days and/or cross training are just as important as the running. You're doing great.

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LEWILL1982 5/20/2013 1:17PM

    Running and eating is such a challenge for me. When I trained for the 1l2 marathon, I read we were supposed to consume 100 extra calories for every extra mile we added to our runs. That confused me too. I started adding extra calories on the days I ran over 5 miles. Good luck determining your balance, sounds like you are good at figuring out what your body needs!

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NATPLUMMER 5/20/2013 12:42PM

    emoticon

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KIMCOLLINGS 5/20/2013 12:34PM

    Sounds like you have a good plan for your running. Your tweeks along the way to prevent injuries while still getting the distance for endurance is a great balance.

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IFDEEVARUNS2 5/20/2013 11:32AM

    Sounds like you have things figured out for yourself! emoticon

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LIGHTNINGRUNNER 5/20/2013 10:58AM

    I only run 3 days a week, 4 days a week walk. I am adding in swimming and biking now.

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SHIRAZSOLLY 5/19/2013 7:04PM

    I'm not surprised 1500-1800 calories wasn't enough for you. I'd guess closer to 2000, since you log so many miles. You are far fitter and more active than most people in your age group, so it would be hard to judge your activity by that. And Spark's calorie tracker is assuming someone who is actively trying to lose weight rather than maintain, and has a fairly low basal metabolic rate. If you have more energy at a higher range, that's great! Enjoy it!

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OWL_20 5/19/2013 6:16PM

    I like your schedule and it reminds me that I have to map out one soon for an upcoming (early fall) 10K. You're doing an awesome job of listening to your body and what it needs!

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DALID414 5/19/2013 2:21PM

    I think 28 miles is a lot! I struggle to hit my goal of 5 miles a week sometimes. I don't think I've ever gohne past 10 miles a week. It's all relative I suppose, I don't run longer than a 5K at a time.

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BIGPAWSUP 5/19/2013 10:36AM

    You are doing a great job and really getting those miles in. I think you are dong the right thing by playing it safe with injuries. You'l be back to normal in no time.

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RUN4FOOD 5/19/2013 8:42AM

    Sounds like you are doing great. 28 miles is not the life of a slacker. Looks like you are honing in on what works for you.

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LAURIE5658 5/19/2013 8:19AM

    Vic, you do an outstanding job of reading your body's cues. That is the secret to happy and healthy running. Awesome job!

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NEPTUNE1939 5/19/2013 8:05AM

    emoticon

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Motivating? Me?

Friday, May 17, 2013


I logged in to sparkpeople this morning and there is a comment on my page that the "Spark People Motivator" button or icon was added to my page!

I am always surprised when folks comment that I have motivated them to do this or that. Lose weight, run more, whatever. For everyone who clicked on the motivator button for me, thanks very much.

Napoleon Hill said "If you cannot do great things, do small things in a great way."

I think that's what I do. Too old to do great things, I settle for my small accomplishments. Every day I take a baby step in the right direction is a great day for me. At least I'm not going backwards. Be patient, go slowly, but go.

Thanks for reading and have a great day.





  
  Member Comments About This Blog Post:

MASRITE 5/20/2013 12:08AM

    Just saw this! Congrats! I'm so not surprised. You motivate me all the time!!

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SHIRAZSOLLY 5/19/2013 6:59PM

    Yes, indeedy! I am proud to have nominated you.
I saw that you were "dogged" by achilles heel and ankle pain, but that you ran anyway.
I saw that you went from chubby to admirably fit.
I saw that you and your wife are a close team, which for me, is a big plus. I love it when couples support each other. Often other bloggers whine about their spouses eating junk food or watching tv or not going to the gym or whatever. But here you and your wife are, taking pictures of each other and traveling to races together.
I enjoy your regular blogs and your sense of humor.
You deserve this nomination!

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CHANGINGHORSES 5/19/2013 7:52AM

    Yes You! Be proud!

U R emoticon

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BROOKLYN_BORN 5/19/2013 6:46AM

    That's fantastic! Keep up the good work!

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LAILA07 5/19/2013 6:41AM

    emoticon emoticon Keep motivating and inspiring us!

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NWFL59 5/18/2013 9:27PM

    you've got the spirit, drive, determination, can-do attitude, get off the couch, make it happen, etc. that we all like to see in others and strive for in ourselves as we struggle with our own journey for better health emoticon

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SPEEDYDOG 5/18/2013 8:07AM

    Yes, my friend, you are an inspiration because you keep on going and going. Congratulations. Your title as a motivator is well deserved.

Bruce

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CM_GARDNER78 5/18/2013 7:46AM

    YES!! That is awesome!! You are a motivator!! :-) Congratulations!!

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WATERMELLEN 5/17/2013 7:20PM

    Motivator, yes! I have appreciated your kind comments on my page. The small stuff, done consistently, IS the great stuff: Mother Theresa had that right!

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SEABREEZE64 5/17/2013 6:00PM

    emoticon

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LIVE2RUN4LIFE 5/17/2013 5:38PM

    emoticon

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CHRISGORGME 5/17/2013 2:09PM

    You are a true motivator! You managed to turn a thank you blog into a motivating blog! emoticon

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MARGARITTM 5/17/2013 1:23PM

    Well done!

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OWL_20 5/17/2013 1:20PM

    Woo-hoo! Well, you know you motivate me to do my best, so I think that button is well deserved. Have a great weekend!

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KIMCOLLINGS 5/17/2013 1:13PM

    Congratulations! I saw your status of your 10 mile run today. That is certainly motivating! Love the quote. Hope you don't mind...I added you as a friend. Hope you'll add me back. emoticon

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FANGFACEKITTY 5/17/2013 12:53PM

    It is much deserved and long overdue! Congratulations!

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DALID414 5/17/2013 12:40PM

    You definitely deserve that icon Vic! emoticon

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STRIVERONE 5/17/2013 11:37AM

    That is a well placed recognition. You certainly motivate me. Thank you.

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LIGHTNINGRUNNER 5/17/2013 11:37AM

    You are a motivator !!

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BUTTERFLY-1976 5/17/2013 10:59AM

    emoticon emoticon

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BIGPAWSUP 5/17/2013 9:54AM

    Congrats! You so deserve it! You are always a push in the right direction for me. Thanks so much for sharing your journey with us. Seeing you do tells me I can too!

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PMRUNNER 5/17/2013 9:52AM

    Congrats! Great quote too. Keep up the great job you are doing!

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ROXYZMOM 5/17/2013 9:35AM

    Congratulations! You definitely motivate me! You are a great inspiration! You go out and run everyday and "do your thing". You don't complain, stay focused and are
one of the most consistent Sparkers I "know" on this site.

Good for you!!!

emoticon

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SPARKCHANTAL 5/17/2013 9:34AM

    great feeling, yes?

emoticon emoticon emoticon

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LAURIE5658 5/17/2013 9:31AM

    I, for one, has gleaned sparks from YOUR motivation and I thank you for that. Never ever change for you are truly a gift.

emoticon

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LANAHAUTH21 5/17/2013 9:16AM

  I loved your quote.


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Lead Is Heavier Than Styrofoam.

Wednesday, May 08, 2013

If someone said "Lead is heavier than styrofoam" to you, you'd just accept it and move on, right?

Why then, are so many folks compelled to correct someone when they say "muscle is heavier than fat"? Usually in the context of why they're gaining instead of losing weight when they start a strength training regimen.


C'mon, you know what they mean. Everyone here knows a pound is a pound, it's just easier to speak like a normal person and say "muscle is heavier than fat" than go into a verbal pretzel explaining how mass, volume and weight correlate.

"Oh you may be gaining weight because, by volume and mass - muscle, will be proportionately heavier than the same mass of fat. Since you are losing fat mass and gaining muscle mass, you may be increasing in weight, due to the inverse weight distribution of the two masses, i.e. fat mass and muscle mass."

Or you could simply say, "Dude, muscle is heavier than fat and you're losing fat and gaining muscle".


Thanks for reading and have a great day.

Donning my flame-proof underwear as I type.

  
  Member Comments About This Blog Post:

NINJA_SMOO 5/10/2013 10:36AM

  Hahaha! I think I've had this exact conversation at least 8 times. Thanks for the blog!

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IFDEEVARUNS2 5/10/2013 10:20AM

    Yes, there are nudniks everywhere!

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LIGHTNINGRUNNER 5/9/2013 10:20AM

    Great thoughts

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CM_GARDNER78 5/9/2013 7:23AM

    I think people argue just for the sake of arguing. To prove they are right. To prove you are wrong. To feel superior. I don't know - either way, people need to lighten up. Over big and small things. Life would be so much happier.

I'm off to contemplate the reasons for needing flame-proof underwear! ;-) Ha! You have a great day too!!

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BROOKLYN_BORN 5/9/2013 6:56AM

    No flames here, only I'm not sure everyone really does understand the difference when they use that common phrase.

Too many times I've heard weight gain explained away by that phrase when in reality they're eating way more than their workouts are burning off.

That's how I happily carried my extra weight for all those years. Well meaning friends would tell me how strong and fit I was and of course "muscle weighs more than fat." It turned into another excuse.

I know all about body builders and NFL quarterbacks, but I don't think society is suffering from an overabundance of muscle.

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LANNIEMANUEL 5/9/2013 6:26AM

    food for thought

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SEABREEZE64 5/9/2013 6:18AM

    Lots of great comments.....



Oh, the blog is good too!!!
emoticon


Comment edited on: 5/9/2013 6:19:14 AM

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FANGFACEKITTY 5/9/2013 3:58AM

    I don't know, I am sometimes one of those perfectionist control freaks who would be compelled to point out that lead is not "heavier" than styrofoam because a pound of one weighs the same as a pound of the other. emoticon

Because, sadly, there are plenty of people who do not understand that what you really mean is one is denser than though other so packing the muscle into the exact same volume once occupied by the fat does mean you will "gain"...they really believe muscle is heavier than fat.

I need to learn to let it go. I think I will go transfer my Chuck Berry downloads to my iPod and go for a run with the new tunes. emoticon

P.S. when I was a kid we took a road trip from Michigan to SoCal - with stops in alot of states north and south - in an RV listening to Chuck Berry, Elvis, and loads more from the 50s and 60s...on 8 track tapes. So I come by my interest honestly.

Of course I acquired a liking for Abba almost the same way, so there is no accounting for taste or sanity lol.

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KANDOLAKER 5/8/2013 11:40PM

    Deep thinking - love it!

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NATPLUMMER 5/8/2013 9:53PM

    Being a scientist, it really irks me when people say that muscle is heavier than fat....can't help but get annoyed.
emoticon

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RUN4FOOD 5/8/2013 7:32PM

    Good job explaining something simple that many people have trouble accepting. Many people think weight loss should be a straight downward line. It isn't.
emoticon

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OWL_20 5/8/2013 6:57PM

    Oh boy, my brain hurts. LOL Great subject matter and teaching moment, even though it might be a bit flame producing for the crowd. Flame-retardant underwear, indeed! emoticon

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AUNTWILLIE 5/8/2013 6:30PM

    Yeah, that makes me crazy, too. And all too often, these are the same folks who can't seem to get their pronouns lined up or their subjects and verbs to agree.

Muscle weighs more than fat BY VOLUME. End of discussion.

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LIVE2RUN4LIFE 5/8/2013 6:28PM

    I agree with you, having had the flames fired at me.
emoticon
Now I say (if I pipe up at all), an inch of muscle is heavier than two inches of fat. That might even be true.
emoticon

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DALID414 5/8/2013 6:28PM

    emoticon
That lecture blew my mind professor!

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BIGPAWSUP 5/8/2013 6:27PM

    LOVE IT! I don't know what is better - your blog or that you have fire-proof underwear!

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My Mind Wanders During Long Runs.

Saturday, May 04, 2013

I don't know what it is about running that make my mind wander so. Today I was doing a 7 mile run, which became 7.5 miles by its end. It was drizzling rain and not too hot. I felt good.

Around mile 5 or so, my mind starts drifting. I'm looking for motivation to do a better run. I'm glad I am able to run at all, but need to push myself, even though I'm no spring chicken anymore.

My thoughts always go back to my youth, remembering how strong and tough I was way back then. This happens so frequently to me - I think back and use that youthful strength I once had to pull me along now as an aged runner.

I remember when I was in Navy boot camp. How they pushed us so hard. But I overcame everything they could throw at me, as did all my shipmates that finished with me. 5 ft 8 1/2 inches tall and 120 pounds. Hey, when you're a mere 5'8", yes that extra 1/2 inch is worth reporting. Anyway, I was lean and mean. I could do 100 pushups in closer to one minute than two minutes time. They pushed us hard, and it was easier for me than the heavier guys. Lower body weight is a good thing when doing calisthenics - using one's own body weight for resistance. Easier to do pushups when you're 120 pounds than if you are 160 pounds.

Also, I swam like a fish. I had the super strong lungs, probably because I grew up on the beach and swam every day in the summer, usually for hours on end. My strong lungs remain today.

These are the things I remember. I know I can't be that kid again, but I use these memories when I have to dig a bit deeper, or even just to continue when I am getting tired. I realized this today - that I have the same recurring thoughts.

Some people use music to give them strength. I do, but not often. I used it when I did my second marathon. Just after the half marathon mark, I plugged in my music, listened and felt a bit younger, a bit more energetic. . I like the stuff from when I was a kid. Who doesn't, right? We like it because it makes us feel young for a while. I don't spoil myself with music motivation, I use it when I need it.

When I hear Chuck Berry singing "Maybelline" or "Johnny B. Goode" I can be 16 years old again. I run faster, I fool the old body that I can still do 100 pushups and run like the wind. I don't of course, but I do go faster and longer.

We all have our own way of dealing with exercise and keeping ourselves motivated. These are just a couple of thoughts I had on my run today.

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

HISTORYRUNNER 5/12/2013 11:52PM

    Late but appreciative reader here - very thoughtful and helpful blog. I think it's great that you can connect with your past to help push you through the present moment. It's all about connectedness and wholeness, right? emoticon

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SHIRAZSOLLY 5/10/2013 11:29AM

    I use repetitive motion as a tool for good thinking. Digging trenches is a good one, too. The longer you dig, the more problems you solve. I can work out problems with the spouse, with the boss, with the kids, with the Senate and House... all these people and places can be righted in my head if I just do enough manual labor.

Sometimes I find if I run/dig long enough, the problem wasn't that I didn't have the right answer at the time, it was that I didn't see enough possible points of view, including theirs...

I agree with you that music is a last resort. That's for when you've done the thinking that needs to be done. When you put the ear buds in, you are ready for someone else's thinking. You've already solved all your problems and all the rest of the world's and now you are at peace.

Or maybe you are just in denial about all that stuff and need a beat to make your feet follow.

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IFDEEVARUNS2 5/10/2013 10:23AM

    I love runs when my mind wanders!
As for music, it's not unusual for me not to turn on the music until half way through a marathon, especially the RnR ones.


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DALID414 5/6/2013 6:39PM

    I report my 1/2 inch too! At 5'2.5" I need all the inches I can get!

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OWL_20 5/5/2013 8:44PM

    Hi Navy!

Although I use it in the gym, I don't run with music. But I'm not on any long runs as of yet, either. I do love the fact that music can take you back to places or people you've forgotten. Pulling from the past to the present--yeah, I like that a lot.

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FANGFACEKITTY 5/5/2013 1:43PM

    Your mind can wander all it wants...as long as it finds its way home again!

I can't run without music. Well, physically I can but I'm even slower without it and the run itself is much harder.

At least that is what my music addicted brain swears is true.

I love Chuck Berry and the "oldies". I think I will add some songs to my iPod collection tonight.

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MSSHERRY4 5/5/2013 11:30AM

    Its all good!

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SEABREEZE64 5/5/2013 10:07AM

    Very good blog.
I like the idea of uses one's past strength to be strong today.

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LANNIEMANUEL 5/5/2013 9:13AM

    great blog. My hubby uses some of the old navy/marine cadents for his runs. says it reminds him of pushing himself in bootcamp.

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CLWALDRO 5/5/2013 8:09AM

    Thanks for the motivation today to keep going no matter what the world throws at me.
I find when i jog my mind goes to music and some days it is the old gospel songs i sang in church as a kid and some days it is the music of the 80's.
Have a great day emoticon

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DARLY55 5/5/2013 7:59AM

    I enjoyed this blog, thank you. Using your younger self as motivation is fantastic!
I, too, have vivid memories/feelings of when I could do this or that to a greater degree than now, and draw on it. It is very effective.

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REMEMBER2BME 5/5/2013 6:25AM

    Great blog. It is interesting to me. I rarely if ever think about younger day. I am not doing near that you are but still find it interesting. I was 45 a few weeks ago. I am thinking I will just get stronger. i know I am stronger in spirit than I have been in a long long time, healthier.

You are an inspiration. Keep up the great work and thanks for sharing.

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PMRUNNER 5/5/2013 6:20AM

    It is nice to leave the ipod behind some runs, and just let the mind roam a bit. Swimming is good for that too, especially since music is less practical. Thanks for sharing!

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WINDSURFNERD 5/4/2013 11:56PM

    Great, very evocative blog! You are so right that long running connects us to our best selves, both from our past and now. Your words really brought out that youthful joy of a strong and capable body...well-said!
Naomi

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MASRITE 5/4/2013 11:52PM

    Whenever I'm doing a longer run, I usually start daydreaming that I'm in a race and in the lead. That kind of keeps me going, to cross that "finish line" - get to my house!!

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WONDERWOMAN 5/4/2013 9:30PM

    emoticon Yup, Yes, I know, You are so right, I can relate, Oh for sure!


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RUN4FOOD 5/4/2013 9:30PM

    When I was younger I ran as little as I possible could. Started running long when I was 54. Now I like to listen to my body, talk to others or watch the world I'm going past as I run.

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CM_GARDNER78 5/4/2013 9:00PM

    Totally...I love the feelings that certain music can evoke in me and take me straight back to a certain time in my life!! :-) I do love motivating music!! :-) It can make a blah workout great! :-) Thanks for sharing!

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KELSEY54 5/4/2013 8:23PM

    I love using that time to do the deepest thinking. You can do a whole days work in your mind as the miles roll by. Keep up the great work, you are inspiring. emoticon

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BIGPAWSUP 5/4/2013 7:58PM

    Awesome motivation. Hoo-rah!

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ROXYZMOM 5/4/2013 6:01PM

    I love the motivation my running music gives me - even when I am not running. I actually wake up hearing one of my running songs on my head! And it makes me run faster. I tried running a race without music once and was slower. That's the first and last time I did that!

Sometimes I work out work issues in my head or think about my husband, kids are my goals. I imagine I am in a race and people cheering on the sidelines. If I am finishing up and another good song comes on I add a little more mileage and keep going.



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NATPLUMMER 5/4/2013 5:57PM

    emoticon

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Alien Spacecraft Abducts Female Runner at local 5K.

Friday, May 03, 2013

OK, so my sparkfriend Brooklyn_born wrote a blog about attention grabbing headlines and how the goal is to reel readers in, regardless of connection to content.

I got a chuckle out of her blog. So here is mine. Did it work for you?

Thanks for reading and have a great day.

  
  Member Comments About This Blog Post:

LANNIEMANUEL 5/10/2013 6:44AM

    emoticon

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DALID414 5/6/2013 6:40PM

    Sorry I missed it. Late to the party.

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OWL_20 5/4/2013 4:36PM

    Oh boy, I hang my head in shame--yeah it got me!

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ONEKIDSMOM 5/4/2013 7:00AM

    Ya GOT me! emoticon

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BROOKLYN_BORN 5/4/2013 6:48AM

    LOL - so that's why my time was slower than expected! Darn aliens. LOL

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LEWILL1982 5/3/2013 4:53PM

    Guilty as charged :-)

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RHONDALYN10 5/3/2013 2:24PM

    Hilarious!

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PMRUNNER 5/3/2013 2:15PM

    LoL!!

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HALFFAST 5/3/2013 1:52PM

    emoticon

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MASRITE 5/3/2013 1:48PM

    I always read your blogs no matter what the headline is!! That is funny, though (not the headline of your blog!!). Hope you have a wonderful weekend!!

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BUTTERFLY-1976 5/3/2013 1:22PM

    emoticon

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NWFL59 5/3/2013 11:42AM

    worked for me! Thanks for the chuckle! emoticon

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WINDSURFNERD 5/3/2013 11:02AM

    ...but did she PR? emoticon

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BIGPAWSUP 5/3/2013 10:52AM

    Love it! Inquiring minds want to KNOW! emoticon

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NATPLUMMER 5/3/2013 10:49AM

    emoticon

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SEABREEZE64 5/3/2013 10:15AM

    emoticon

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GLUECIPHER 5/3/2013 10:03AM

    emoticon

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GEMLADYONE 5/3/2013 10:01AM

    Yep, it worked. Here we all are reading it! emoticon

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LIGHTNINGRUNNER 5/3/2013 9:22AM

    Too funny emoticon

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COOP9002 5/3/2013 9:14AM

    That's funny.

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SLIMMERJESSE 5/3/2013 8:55AM

    Yes, it worked. Thanks for the smile.

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REMEMBER2BME 5/3/2013 8:53AM

    emoticon emoticon

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NINJALINDA 5/3/2013 8:42AM

    You know I had to look! Great pic, BTW!

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SKINNYPOWELL1 5/3/2013 8:41AM

    Very catchy title, way to start my day.
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WONDERWOMAN 5/3/2013 8:34AM

    Yup, but I probably would have read your blog anyway. I love your blogs.
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