Dog Runs

No, I've not acquired a dog that runs with me nor am I doing my runs in a dog run. I'm in Ouagadougou, Burkina Faso. Where I'm currently running in the mornings there are just a lot of dogs. This morning, I must have seen 15-20. The dog in the picture under the pot looks just like the dogs I saw -- they seem to be Basenji-Schensi. (OK, for some reason, I can't get pictures to load into the blog -- I'll try later.)

Frankly, seeing dogs when I run makes me a little nervous. About 11 years ago, I was running in a small town in Tanzania. I heard dogs barking but didn't think too much about it until I looked around and saw 6 round the corner of a building heading for me -- same general type as the Basenji-Schensi. I stopped and tried to run them off by pretending to toss a rock at them. The barely broke stride but came up to me and started circling. Needless to say, I was a bit nervous but didn't want to excite them -- not with 6 of them circling. There was nobody close around at 6AM except an old man who was sitting down a block or so away. One of them apparently decided he wanted to see what white meat tasted like and I watched him clamp down on my calf.

Fortunately, he seemed to decide that white meat wasn't for him and the dogs turned and ran off. It was the strangest thing. Frankly, it was as if an angel that I couldn't see had stepped between me and the dogs and they weren't sticking around to see what might happen. I was a couple of miles from where I needed to be -- no cell phones and no one knew where I was. So, there was nothing to do but run back with pretty nice holes on both the front and back of my leg and blood dripping down my leg. I had never had a rabies vaccine and there was no vaccine or globulin in this little town and none in Nairobi. So, the meds were flown from Johannesburg, S Africa to Nairobi and one of our mission pilots flew it down to Tanzania -- he was coming anyway, so just came a couple of days early. The missionary doctor who gave me the shots said that if someone is bit by a rabid dog, the symptoms could show up anytime in the succeeding 3 years. That made me feel really good and, frankly, I did have some concern for the next 3 years. Fortunately, either the dog wasn't rabid or the vaccine/globulin combo worked.

I still have the scars on my leg. It was hard to start running again because of trepidation about dogs and I did carry a rungu for a while whenever I ran. (Well, I was going to post a picture of a rungu but I still can't upload pictures.)

At any rate, I still have some concern about dogs when I run, especially in Africa. I'm grateful that the ones around here don't seem to care that I'm around. Most haven't even looked my way.

This morning's run was 3.7 miles at a pace of 8:52 mpm. Slower than I wished but still pretty decent.

Run well, y'all,
Bob

Where Am I?

A couple of days ago, I posted about my run in a new place and asked if anybody had any guesses. No surprises for me, only a few people looked at the blog and nobody guessed. Not really a fair question — you would have to know the streets to know that I'm in Ouagadougou, Bukina Faso. Well, OK, you would also have to actually care! :-D

We're here helping out with field orientation for new personnel. One of the things that I love about running is that I can do it anywhere I go. Except for the fact that my feet are so big (12D) and my shoes take up a lot of luggage space, it's nothing to carry running gear.

The first couple of days here, I was in downtown Ouaga. Night before last, I moved to a different guest house in a different part of town. Yesterday, since I didn't really know where I was in Ouaga, I decided to run up the major road (limiting my turns) for about 15 minutes and then come back -- about 3.5 miles. Easy enough -- no chance of getting lost or turned around, right? Wrong!

Coming back, I realized that there was nothing that identified my turn back to the guest house. And, as it turns out, I was already past the turn when I started looking. So, I kept thinking that it would be the next light. Finally, I knew I had missed badly, so I turned around and headed back -- uphill, of course. I found the turn and got back. When I finally got to an internet connection to check the route, I had run 6.1 miles rather than 3 and change.

That's also one of the great things about running -- sometimes I get to explore!! ... whether I intended to do so or not. I was bushed -- that's the longest I've gone in a year and in the heat and humidity of Ouaga to boot.

This morning -- I carefully noted my turn and managed to get directly back with a planned 4.2 mile run. One challenge of running in Ouaga, even at 5:45AM, is that there are thousands of people riding bicycles and motor bikes -- far more of those than cars. So, it turns out to be safer to run in the middle of a 4-lane major road in the city than on the edge of the road!! That's a first.

Running -- rarely a dull moment.

A shout out to Ryan and Sara Hall. They have resigned from the Mammoth Track Club and are striking out in a different direction to try to move to the next step in their running. Both are great runners and really, really fine people of faith.

Run well, y'all,
Bob

Run on 20102010

Today's another of those unique number days. In places where the international date format is used, it's 20-10-2010 -- twenty-ten-twenty-10. I notice that while running this morning and for a second, couldn't figure out what that number was.

It was 25° and the humidity must have been around 92%. Oh, yes, that is 25°C -- about 78°F. So, coming from Nairobi where morning temperatures have been closer to 60°, I was pretty warm. Fairly short run -- 2.9753 miles at a pace of 8:49 mpm -- slower than I hoped given the low altitude.

The picture on the left was my route. Any guesses as to where I am?

One really great thing about running is that I can explore a new place at ground level.

Run well, y'all,
Bob

Turn the Corner

At least in my experience, the phrase turn the corner is used when one has been through difficult circumstances but has come to the end of the difficulties and things have improved. Well, turning the corner was a good thing during my run this morning.

I did the same run in Colorado Springs that I had done on Sunday -- a relatively easy 0.8 mile start, then 1.8 miles that went up 300 feet (starting at 6453' above sea level). The uphill ended at a corner (Chapel Hills and Research) and when I literally turned the corner, the next 1.8 miles was all downhill and the last 0.2 miles was only a very slight upward incline. Turning the corner today was actually fun!

Stats for the day:

• 41° F
• 65% humidity
• 4.65 miles
• 9:36 mpm pace

Have you had a turn the corner running experience?

Run well, y'all,

Bob

Up in the Air...

Well, this morning, I had hoped to run on the US Air Force Academy compound a ways -- past the airfield and then back. Headed out and then realized that those plans meant running through the security gate. Rats! Figured it wouldn't hurt to ask, so I crossed to the median toward the MP's and stopped and asked one of them if I could run the road. Very politely he informed me that one had to have military ID to get in before 8AM when visiting hours started. "All right ... no problem ... thank you, sir" and I headed back the other way.

I was disappointed but not surprised. While I knew I was not a national security threat, there are probably all kinds of scenarios where a lone runner on a military base in the early, pre-dawn hours is a really bad idea.

Still, I had a great, though hard, run this morning. My pace for the 4 miles was almost exactly 9:00 mpm -- 9:00.76, to be exact. That's certainly my fastest run at altitude (I'm currently at 6448') in a very long time.

I hope you have a great run today or whenever you next run.

Run well, y'all,
Bob

Hill Training (Sort of)

Now, this hill will not only strengthen your legs, it will rock your lungs. This was my run this morning (Colorado Springs, Academy Hotel-->Research loop) -- I altered the beginning and end slightly and it ended up being 4.278 rather than 4.177 miles. Click on the Elevation link (large) on the left to see the elevation change. Starting at 6448, dropping a bit, then climbing 300'+ from about 0.67 miles to 2.5 miles, it was tough. The last 1.7 miles was GREAT, though! Pace was 9:26 mpm, even with about 3 walking breaks going up the hill -- probably due to the last 1.7 miles.

The run was during the long dawn -- it was cool at 42° but really nice for running. It was nice to have to wear a long-sleeved shirt and gloves for a change. According to weather.com, the sun was due up at 6:50 -- I started about 6:10 but it was quite light the whole time. Seeing the Rockies getting that early morning light was something else!

Run well, y'all,
Bob

A 57⁴ Run

Nothing spectacular today — just another run in Nairobi. Kind of a neat coincidence, though: 57°F, 57% humidity, 5765' above sea level, 5.78 minutes per kilometre. Now, if I'd just run 5.7 mile! :-D

As it was, I ran 4.5 miles at a pace of 9:18 mpm or 7.29 kilometres at a pace of 5:46 mpk. For now, that's good. It's not where I want to be. I want 4.5 miles to be my short runs and a 9:18 mpm pace should be my easy runs -- I'd like to get back to 8:00-8:15 mpm on a daily basis. But, patience, grasshopper.

Run well, y'all,
Bob

A Cure for Smelly Shoes

I have an incredible gift! No, it's not the speed to run faster than (or anywhere near as fast) as a speeding bullet; it's not the endurance to run long distances and finish wanting more; it's not even something as exciting or desirable as the gift to make money hand over fist. No, I am an effective heating machine -- I have the gift of sweat! Yes, I know, GROSS! I can head out for a 3-5 mile run when the temperature is 51°, wearing shorts and a short-sleeved shirt and come back looking like I have stood under a waterfall for the past 25-50 minutes. One good friend saw me after a run one day and commented, "You sure do have an efficient internal heater!"

One downside of that "gift" is that my shoes are wet at the end of a run. Wet shoes lead to stinky shoes and that always happened. I tried Lysol spray; I tried Fabreeze spray; I tried newspapers stuck in the shoes; I kept them outside at all times; and nothing helped. Then, one day I listened to Ashland Dave's podcast on StuffItts. He said they had worked for him -- you know, the kind of worked like playing country music backwards -- your wife comes back, you get your pickup back, the bank doesn't foreclose on your home, your dog becomes your best friend again -- that kind of worked. So, I decided to try them. I went to the StuffItts' web site and ordered 4 pair of "Speed Demon Black with Neon Yellow Strap" StuffItts. At the time, they were having a closeout on an older model -- the inserts are not replaceable but they were only $9.95 each.

I live in Kenya, so I had the StuffItts sent to my daughter who gave them to someone else who was coming to Kenya for a meeting. Granted, the StuffItts caused quite the stir -- "What in the world...?" When I finally got them, I put them to immediate use. What a difference!! ... I got my pickup back, my dog liked me ... oh, wait, that's the country song! Almost immediately, my running shoes quit smelling like something that had stayed out of the refrigerator for way too long. Now, I have to tell you, they don't destink my shoes to the point where I want to drape them around my neck but I no longer pass out when I get within 20 yards of them and I no longer have to defumigate my suitcase when I travel. They are great and I would heartily recommend them to anyone who has sweaty feet (no, don't get anything for telling you that ... though, if StuffItts wants to compensate me for the endorsement, I wouldn't refuse -- LOL). I keep a pair in my morning running shoes (the worst offenders), a pair in my afternoon walking shoes, and another pair rotates among the shoes I wear for work -- one pair is still in reserve.

Funny thing. The other day, after our afternoon 3+ mile walk, I sat down to take off my shoes and insert my StuffItts and had this overwhelming flashback to my childhood. Do you ever hear or smell something that transports you to another time and place? Well, all of a sudden I had the sensation of opening a fresh bag of cedar shavings to put in my hamster cage. Now that's a great smell and that's what the StuffItts smelled like (and no, I wasn't holding them up to my nose), even after living inside my shoes for 6 months.

Running? Oh, yes, I still do that. This morning, my body did not want to go but my mind overruled for once. It wasn't a pretty sight but I managed a slow 4.4 miler. It was really slow and it didn't really wake me up and I'm stiff all over -- but it was a run and for that I'm extremely grateful.

Run well, y'all,
Bob

Gearing Up For a Run

This morning, while running (4.8 miles at a 9:31 mpm pace), I thought about doing a post on essential gear. Then, while eating breakfast, checking e-mail, and catching up on Facebook and blogs, I found that a long-time friend and almost daughter had posted a comment on my blog of 9-Sep, Bare Your Sole. She is right at completing a full year of running and asked what kind of running gear I might recommend as a reward to herself. I couldn't have paid her for a better lead-in. So, Amanda, here's my answer (it's a little on the long side) -- and congratulations on finishing your first year of running.

What you get depends on what you already have and what you are willing to spend.

First, make sure that you have have a good running kit as your base -- good shoes, running socks, shorts, shirts, and, for the female runners, support undergarments (obviously, I can't make recommendations about this but check Runner's World for reviews). You don't have to spend a lot of money on the socks, shorts, and shirts -- I like Target's shorts and shirts and they're imminently affordable at $12-$15 each. For socks, my favourites are Balega Trail (made in S Africa) and WrightSocks' Running socks (double-layer). Socks always seem a bit pricey -- I seem to spend $6-$9 a pair -- but well worth it. Don't run in all cotton socks unless you have this thing about wanting blisters. Personally, I also want a watch to track my runs. I don't have anything fancy -- I use a Timex Ironman Marathon watch that tracks 100 laps (it uses 2 laps if I'm just tracking the total time of my run and not tracking intervals) and it doubles as my all-the-time watch. If you run during the sunny times of day, a good pair of sunglasses and a running cap are pretty essential -- protect your eyes!

If you have the basic kit, then add some safety gear. Get something that identifies who you are and contains emergency contact information. If you are involved in a running accident and can't communicate, this may well save your life. Personally, I use a Road ID wrist band with the interactive ID plate and wear it on every run, day or night. (Note: if you purchase something from Road ID after clicking on that link, I do benefit in some small way -- a discount or something.)

If you run in the dark (or at dawn or dusk), then get some good safety gear. Again, you don't have to buy expensive stuff, you just want to be clearly visible by drivers. A reflective vest would be my first purchase -- you should be able to get a good one for less than $15. A light is also a good idea both for safety and for seeing the road/trail. I have a clip-on blue Firefly Nova from Road ID and set it to blink. It goes on my Road ID wrist band. I also bought a 3-light LED clip-on headlamp from Wal-Mart that clips onto the bill of my running cap. I'm not interested in getting hit while I run!

Then, if you run in cool or cold weather or in wind/rain, add gear for that. How much you need to wear is very individual. Over the past 7 years, I've worked out what to wear based on the temperature:

• >/=50°: shorts and short-sleeved shirt
• 40°-49°: shorts and long-sleeved shirt (my favourite is a Brooks, bright green/yellow half-zip), light gloves in the low 40°'s
• 32°-39°: shorts, short-sleeved shirt, light sweatshirt/vest, light gloves, running cap (ears uncovered)
• 26°-31°: light wind pants over shorts, long-sleeved shirt, light sweatshirt, gloves, running cap
• 20°-25°: same as 26°-31° but I'll wear a light fleece instead of the sweatshirt and substitute a stocking cap for the running cap so that I can cover my ears. If I have them, then a pair of less breathable shoes made for inclement weather.
• <20°: running tights under either the shorts or the wind pants, heavier fleece or sweatshirt under the light fleece, heavier gloves, 2 pair of socks. The one time I've run in less 10° (it was 5°), I overdressed because I was afraid of the cold.

Once you have that gear and want more, then is when I would start looking at fancy gear. Sometimes the higher priced shorts and shirts really are more comfortable and better than the Target/Champion level of kit. The Nike+ iPod Sport Kit seems to be a good, inexpensive (if you already have a compatible iPod) device for tracking your runs. If you want something that gives you more information, then a Garmin 405 (expensive) is really nice. Add a heart-rate monitor if you'll actually use it (I just do a quick finger-on-the-pulse check at the end of my run). I don't listen to music while I run but that's because most of my runs are on the roads and I want to be able to hear what's going on around me. But, if you run on trails or a treadmill or maybe even on sidewalks, then another piece of gear would be an iPod (or, shudder, other MP3 player -- recognize my bias?). I can't stand Apple's ear buds so I would also get a set of sweat/water-resistant sports head phones -- my preference are the in-the-ear kind, not buds. The iPod Shuffle is a $50 splurge and adds almost no weight to your gear. For the running parents (Amanda), a jogging stroller lets you share the joy of running with your child and adds some Umph! to your run.

If you're doing long runs, then get hydration gear. Carrying a Dasani water bottle is fine but can get tiring. I have a simple Fuel Belt Sahara 22 oz bottle with a handstrap. Having the handstrap means that I can actually let go of the bottle to relax my hands. I also have a Nathan waist pack -- it does bounce a bit and that and the weight on the back of my waist take some getting used to but it's nice for long runs since I don't have to hold it. A lot of folks like the 2 and 4-bottle waist belts from either Fuel Belt or Nathan or other suppliers.

So, Amanda, those are my suggestions. Treat yourself to some nice gear and enjoy your running even more.

Run well, y'all,

Bob

Long Run -- Sort Of

I guess long run is a relative term. Fourteen months ago, a long run would have been 10-14 miles. Right now, on my way back to a good weight and a decent level of fitness, a long run for me is 5+ miles. So, today, I headed out for a long run. The temperature in Nairobi was 53° and the humidity was 57%. At 6:30, the sun was just coming up. So, it was a beautiful, almost perfect morning for a run. It was hard -- I haven't gone more than 5 miles in Nairobi in a very long time -- since 11-Nov-09. I ended up taking several walk breaks. My pace was only 9:45 mpm -- a full minute per mile slower than that Nov-09 5-miler. Still, considering my current fitness level and weight, I'm satisfied.

Have you ever had to struggle to get back in shape?

Run well, y'all,
Bob

How to Run Really Fast

According to this page, Run Faster -- How to Run Faster, I could run a 0:59.0 half marathon if I weighed 54#. Hmmmm. Maybe I need to give up my dream of beating Ryan Hall. Whadda' ya' think?

Well, OK, I guess I haven't fulfilled the promise of the post title. I think the secrets to running really fast are: genetics, hard work, tough mental state, and did I say hard work? I think I'll set more realistic goals, like getting to an appropriate BMI weight and running 10KM without feeling totally exhausted.

This morning's run was awful -- only 2 things good about it -- the temperature was 53° and I actually ran. Otherwise, 4.36 miles at an abysmal pace of 9:55 mpm. It didn't feel that hard but the numbers don't seem to be lying. Oh well, a day with a bad run is better than a day without running. (That is true, isn't it?)

Run well, y'all,
Bob

Bare Your Sole?

I don't think it's either just my imagination or that I'm reading different bloggers than before, but the last year seems to have seen an awful lot of people talking about barefoot running. For a time, I considered getting a pair of Vibram Five Fingers but decided that I need more protection where I run than the VFFs would provide.

One of the reasons given for running barefoot or in very minimalist shoes is that it forces you to run naturally, meaning less heel strike and more mid- or forefoot. Recently, I came across several blogs that seem, to me, to bring common sense thinking to this issue, and related issues. They're not anti-barefoot but talk more about footstrike and the results (benefits, negatives, neutrality).

• Elite Males in Slow-Motion at the 2010 Boston Marathon -- video clips of Cheruiyot, Merga, Kebede, Kigen, Goumri, Keflezighi, and Hall at the same point (about mile 17) of the Boston Marathon. Hint, they don't have the same footstrike patterns and they are all very fast -- sub-5 minutes per mile.
• Bare Your Sole? Just Shorten Your Stride -- talks about how to reduce stress on knees and hips (one of the touted benefits of barefoot running) by increasing stride rate or turnover which reduces overstriding.
• On Running Form, Variability in Elites, and What it Means to You (and Me) -- using stills from the same video clips that he used in my first reference above, Pete Larson looks at footstrike, arm carriage, and body orientation (straight up versus forward lean) variability among elite runners.
• On Running Form II: Where Should Footstrike Occur? -- this was the most striking of all the blogs. Larson addresses the question of footstrike occurring in front of the center of gravity, directly under the center of gravity, or even behind the center of gravity. He concludes that the optimum is ... well, check the blog.

On a personal note, I briefly considered trying a pair of very minimalist shoes -- actually one of the Vibram Five Fingers line. However, given the kinds of surfaces on which I run (really bad roads in Nairobi, Kenya), I decided to stick with my Etonic Jepara SC's.

After a really odd injury/joint condition (pelvic symphisitis) that hit me around Thanksgiving last year (late November, for non-US runners), I ended up not running at all for about 7 weeks. One problem, though, was that my appetite didn't diminish and I ended up gaining about 12 unneeded and unwanted pounds. When I finally was given the green light to run again, it was awful. Even before the injury, I was struggling with my endurance -- I think it had to do with both a greatly increased travel schedule and a period of near burnout. What I've discovered is that at 56 years old, it's much, much harder to lose the excess weight and it's much, much harder to regain one's fitness level. While I'm still running slowly (9-9:30 mpm), I seem to have had a break through this week. I've run farther and, on 2 of 3 runs, faster than in a long time. Today's run was the longest in Nairobi (i.e., at altitude -- >5,000 feet) since mid-November -- 4.6 miles at 9:36 mpm -- and, while a hard run, was very satisfying. So, maybe I'm getting back.

Run well, y'all,
Bob

USA!!

What else can I say? USA and England both through to the final 16 after each won their match 1-0.

Run well, y'all,
Bob

Running or Cycling?

An interesting report of a study on the possible differences in carbohydrate oxidation between cycling and running. The study detected an insignificant difference in carb oxidation (and I assume that in regular-people-speak, that means carb use) between the two sports. However, running resulted in a higher fat oxidation.

Carbohydrate Oxidation from a Drink during Running Compared To Cycling Exercise

Decent enough run this morning - 3.07 miles in 28:07.24 (9:09.8 mpm) and that included a couple of brief, 20 second, walk breaks. After I finished, I added some barefoot strides and cross-overs (running sideways, alternately crossing one leg in front and then behind the other). This is the second day I've done that and my feet are sore! Running barefoot really does change one's stride.

Funny incident -- at about mile 1, I turned around. There was a Kenyan trotting down the road right behind me (after I turned around). He passed me and I saw that he was wearing a coat, long trousers, and street shoes -- obviously headed to work. Nothing like that to make one think, "Wow! I'm really slow." I didn't consciously speed up, but I know I did. A couple of times I caught him and even passed him but he always repassed me. We stayed together for about 1.25 miles until I turned. My consolation -- I'm probably 25 or more years older than he. Still, he was in street shoes and a jacket, for crying out loud! For his part, at some point, he probably realized that this man who is as old as his father was staying with him and there was no way he was going to let his dad stay ahead of him!

Ah, the joys of running!

Run well, y'all -- burn that fat,
Bob

NRR -- 'Lego'lights of USA-England

Not running-related, still ... that why I titled this blog, Random Thoughts.... I'm also not sure that one could accurately say "highlights" when the figures used to recreate the excitement are less than 2" tall.

Enjoy reliving the exciting moments of the match:



Stayed up too late last night watching Brazil-N Korea, watching the Southern Baptist Convention meeting via streaming video, and Tweeting/Facebooking about both -- so, no run for me this morning.

Run well, y'all -- and go USA and South Africa!
Bob

Gu and Altitude

Major discovery this morning -- a Gu does nothing to improve breathing! (Duh!) Headed out this morning for another short (3.1 mi), slow (9:32 mpm) run. I had decided to down a Gu to see if the addition of a few sugar calories would make a difference. While I do think it helped fuel my legs, it did nothing for my breathing. The oxygen at 5700' seemed extra thin today.

I also decided that I don't particularly care for Tri-Berry flavoured Gu. I think I'll stick with Chocolate Outrage.

It was a bit misty which made it darker than normal. That makes it difficult to see irregularities (of which there are MANY) on these obstacle course trails that Nairobi calls roads.

I decided to try some barefoot strides after I cooled down a bit -- and after I got home to our smoothly paved entry drive. A sports doctor recommended I do that to teach my body the proper running form. They felt pretty good.

Run well, y'all,
Bob

The Incredible Benefits of Running

Here's why you should run:

I'm enjoying the World Cup -- Gooooooo Bafana Bafana! Gooooooo USA! I don't even know if it's even possible with the groupings, but I'd love to see South Africa and the USA in the finals -- two underdogs.

Run well, y'all,
Bob

Keys to Total Fitness -- Balance and Flexibility

I suspect that most regular runners might pass this test with relative ease -- Discovery Health: Flexibility & Balance Assessment. I'm "No sweat" in 5 of 7, "Breaking a Sweat" in #6 (I need to work on balance with my eyes closed), and "Swimming in Sweat" in #2 (though I can bend over and put my forehead on my shins w/o bending my knees, I can't raise my leg to 90° w/o assisting with a towel or my hands when on my back).

The subway situation that introduces the article is probably not applicable to most, but the premise is right -- flexibility and balance are important factors in overall health as well as in running. How's your balance when you hit an unexpected irregularity in the road or trail when running? What about in a race when you get squeezed in a crowd and your heel gets clipped from behind?

What do you do to work on improving your flexibility and balance?

This morning's run: short and slow again -- 3.1 miles @ 9:30 mpm -- I loved the 54° temperature!

Run well, y'all -- and stay loose,
Bob

Legs Tired? No, It's All in Your Head

Say what? Can it be?

More Proof That Fatigue is Voluntary

So, all this time when my legs give out, then my legs aren't really tired -- I'm just lazy and quit?

Now, I'm not a scientist or a doctor or even a trainer or physical therapist and I accept that fatigued muscles will respond enthusiastically and vigorously to an external stimulus like an electrical shock. You can apply an electric shock to the legs of a dead frog (even to severed frog legs) and they will react as if the frog is jumping but that doesn't mean the frog could just decide to keep on jumping.



I suspect there's more to the story than just simply, Fatigue is in your head.

Still, if you want to shame your running partner into going farther, just point him/her to that web site. Or threaten her/him with electric shock treatment.

This morning: 3.1 miles, slow (9:23 mpm), 52° (eat your hearts out, American south running friends). I quit because I was ... (1) tired?, (2) lazy?, (3) a long way from anyone who would hook me up to an electrical current?

Run well, y'all -- and don't quit,
Bob

PS -- Personally, my unscientific opinion is that our brains tell us to quit before our legs give out completely in order to protect us from injury or death. But, hey, what do I know?

Hopelessness -- Search for Meaning (Jeff Allen Cleans Up His Act)

Not running related.

Earlier this afternoon, I posted a video clip of Jeff Allen's comedy. In this clip, Jeff talks about a radical shift in the direction of his life. He talks about trying to make sense of life and find meaning and how that finally happened. The audio and video were out of sync but that might be my Africa connection -- not the best internet connection in the world.



Run well, y'all -- and have a meaningful life,
Bob