Thursday, December 30, 2010

Nearly Perfect

Nearly Perfect


Today's weather at Smuggs' was just that: nearly perfect.  Today's lessons weren't too bad either.  My morning lesson was with 4 level 4s.  It was crowded so we had to pick our spots carefully where we stopped to talk.  It's good to remember to stop where you will be visible to oncoming skiers.

We worked on developing our sideslipping skills which are so valuable when you get to to the advanced trails.   It's difficult at first but most people get better with practice as did everyone in my class and we soon advanced to the 'falling leaf' drill.  Everyone skiing got better by the end of lesson.  Then Kevin from Ontario decided to take a bonus run with me after class so I gave him an impromptu bump lesson.   Well, he's a quick study and had a great run down a black diamond bump run!    Great job.  Keep practicing.   

The weather was so fine I decided to forgo my lunch and made another run down the bumps.  Hey we have only 3 months of skiing left for it's all over!

The afternoon class was with 3 beginning level 4s so we spent some time developing edge and pressure control and by the time we finished the turns were much nicer.  Good job!  Get some mileage in and it'll get even better. 

Between the skiing in the sunshine all day and the 90 minutes on my stationary bike this morning I'm tired tonight.   I should be regretting the missed lunch but I ate an apple, an orange and a little trail mix on the ride home so I'm hungry but surviving as I await my evening repast.   Besides the skiing was worth it.   We'd like some more snow though.  Please!

Wednesday, December 29, 2010

Wait A Minute


It seems like that's all you need to wait for a change in the weather around here.  Every day this week has been different and tomorrow is predicted to follow suit.

There isn't much to complain about so far.  The snow at Smuggs' has been good to us this season.  Those folks who are staying at the resort this week have been fortunate with good weather and good skiing this week.

I've been fortunate, as well, with great classes everyday.  My morning group today was with 4 strong level 4 skiers so we started right at the top of Morse Mountain.  We had some AHA! moments as well as some steady improvement.  Looks like we'll be moving to blue squares very soon.   

During one of my rides up the Village LIft, I got to ride with Sanjay from New Jersey who was struggling with trying to improve on his own.  I gave him a discount card for a private lesson and he took advantage by booking me for an hour in the afternoon.  Good investment!  In an hour we made a lot of progress and Sanjay is making nice round turns now and just about ready for a trip to the top.  Great work.   

Warmer weather is on tap for the rest of the week and maybe even some sunshine.   Call me greedy but more snow please.   One bonus this week has been the opening of Upper Village Lift Line a short but sweet run that doesn't see much activity and was really nice today.  As long as I am being greedy, how about opening up Snow Snake tomorrow so I can get some fresh tracks early.   I need something interesting during my 'tween time' while I'm working in the Village.

Monday, December 27, 2010

The Hits Just Keep On Coming!

The Hits Just Keep On Coming!

The Nor'easter brought some chilly winds but along with it came about 10" of fresh powder to Smuggs'.  This is the best December in recent memory. 

Deep powder presents problems for beginning and intermediate skier who haven't learned how to deal with it.   I saw it as an opportunity for my level 4 skiers today.  We learned to stay over our feet and be patient with our turns because all that snow means slower turns that require a little more effort.  The "Pow" is slow but really great to play in and we had 90 minutes of real fun despite the cool breeze.   We're all looking forward to tomorrow and some sunshine.

Sunday, December 26, 2010

Consistency

One of the things I like about teaching at Smuggs' is how they strive to keep students with the same instructor all week.  This week was a great example.  Several students were with me for 3 days or more.  Followers of this blog will know that this week was all about bumps.  It's very common for even high level skiers to be averse to skiing the bumps.  This week was exactly like that.  

My level 6 & 7 students were good skiers but reluctant to go into the moguls.  Everyone who spent at least 3 days with me this week is now confident and proficient in the bumps.  Oleg from NYC is the perfect illustration.  On day one, he was anxious and tentative in the Blue Square bumps on Friday for his final run with me we skied Black Diamond bumps & steeps and he did it very well.  

What a nice payoff.  

I took Christmas off but the opportunity to ski with my brother & my younger nephew made for a beautiful day on the mountain today.  The outlook was for cold but there was no wind and it was partly sunny, but it wasn't awfully cold (by our standards) and we stayed warm by skiing aggressively.  I have some tune-up work to do and I have sore thumb from skiing right out of my left ski but it was really a great day.

Thursday, December 23, 2010

Thank You Santa

The snow just keeps on falling at Smuggs'.  The skiing just keeps on getting better.  Nothing is really groomed!  =)    Thank you Santa.  LOL

Great lessons today.  We took advantage of the conditions and learned to ski on ungroomed.  My 10:00 class of Jill, David, Oleg, & Arun spent the morning getting better and better in the deep snow and especially in the bumps.  We had so much fun that even though the lesson had only about 2 minutes left we went back up to the top for one more quick trip through the moguls. You guys Rock!  

Showing up for afternoon lessons is a bonus.  I had Song for what ended up being a private lesson.  We worked on turning in the steeps and negotiating the bumps (see a trend here?) and finished with run over the cliff on Hangman's and then down Treasure.  

A little shoveling when I got home after picking up grandma's xmas gift and I'm pooped (I pedaled my bike for 90 minutes before skiing this morning).  But, tomorrow's looking really promising AND my brother's going with me!!  

Wednesday, December 22, 2010

Bumps Day

After a great workout this morning it was bumps day at the mountain! The snow keeps accumulating, a little each day.  About mid-day it really picked-up.  It looks like Smuggs' will get 3 to 6 inches of new by tomorrow morning.  Yay!  That means the bumps are growing.  I had a class of 5 at 10:00 and we skied bumps all morning.  David, Haley, Jill, Oleg, & Marcus all  built skill & confidence and got better in the moguls.  I'm betting they'll be back tomorrow for the bigger bumps!!

Tuesday, December 21, 2010

Winter is here.

90 minutes on the stationary bike early this morning. Then, on my way to skiing I saw someone out running!  I was jealous.  I don't much like running in the winter but I was jealous of their fortitude!

Well, I had a great day teaching skiing and a good workout.  Winter is no excuse for not exercising; it just takes a bit more willpower. Get on with it!

Monday, December 20, 2010

The Last Day of Autumn

The Last Day of Autumn

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brought great skiing to Smuggs' !  It was a tad chilly but my new down sweater kept me pretty snug.  My feet were cold to start because someone neglected to turn the heater on and my boots were cold. Yikes!   Good thing I had a great workout this morning and was all warmed up.

 I skied Sunday with my brother and found the trails somewhat skied off and getting icy.  Thanks to our fantastic groomers and a few inches of fresh powder conditions were very nice this morning when I did my 9:15 a.m. trail check down Rum Runner.  Great carving snow all the way down was quite enjoyable.

Susan from Toronto was my 10 O'clock student for a Max 5 class.  What a bargain!  Max 5 means a maximum of 5 students in the class.  So while the other level 5 students went out for 90 minutes in a group in 6 with their instructor, Susan went out alone with me for 2.5 hours.  

Susan, like lots of students, was really interested in speed control.  So we spent our time together learning to shape turns to maintain a comfortable speed.  We also spent some time working on proper side-slipping techniques, a skill very useful for getting down trails that are uncomfortably steep.  

When we were finished, Susan was not only skiing better but she had some tips and drills to practice on her own so she'll get even better quickly with a little practice .

More snow is expected tonight and it's going to be slightly warmer tomorrow!  

Wednesday, December 15, 2010

Private Lessons -- Sort of

Here's a little know fact. It's almost a secret.   The best time to book group lessons (at Smuggs' anyway) is early in the season and/or in the afternoon.


I gave a lesson this morning and this afternoon.  Both lessons were one-on-one.  Here's the kicker:  Both students bought group lessons.  Group lessons are for 90 minutes.  Had they bought a private lesson, it would have lasted only an hour and it would have cost much more!    Of course, there is no guarantee you'll get a one-on-one lesson.  To ensure that, you'll have to pony up the private lesson fee.  But if you take early season lessons you'll almost always get into smaller classes.  If you take your lesson at 1:00 instead of at 10:00, you almost always get into a smaller class.  Another bonus to afternoon lessons is that the slopes are usually less crowded. 

Such was the case today.  My morning lesson, with Justin from Nashville, was a 'private' group lesson.  In 90 minutes, Justin went from pretty shaky, barely-able-to-stop, skiing to making beautiful round turns, skiing backwards & doing 360s on the snow. And we had a lot of fun.  Great job today Justin!!   You're well on your way to hitting the blue squares.

My afternoon lesson was with Tiki from Papua New Guinea.  A never-ever skier, Tiki made good progress and is now riding the lift on Sir Henry's and skiing to the bottom in very nice control.   

It was pretty cold today but making that kind of progress provides a warmth all its own! 

I'm tired tonight, though.  After a slow start, I had a great workout this morning.  That and the cold has worn me out.  8 hours of Zs and I'll be ready to go in the morning.  Early!

Private Lessons - Sort Of


Tuesday, December 14, 2010

Change Is In The Air & On Piste

Who would have imagined?  When I got up yesterday morning my immediate ski future looked pretty bleak.  If only I could have foreseen today's conditions I would have beside myself with excitement.

The temperature was in the low teens so the snow was light and fluffy.  I got some fresh tracks right away doing a trail check with my friend Frank.  So sweet, my (semi) fat Pocket Rockets floated nicely as we made whisper-quiet turns through the 6" deep pow at Smuggs'.  

My students loved it too.  Fresh powder is slow and fun to turn in.   Bob & Keith made nice progress as they improved their stances and rounded out their turns.  I hope they come back tomorrow because they are right on the cusp of a breakout.   

Here's the kicker.... more snow is on the way!  What a great start to the season.  

Friday, December 10, 2010

Skiing on Whales at Smuggs'

What a great day.  I've been waiting for this day since it turned too cold for golf.  My enthusiasm was undiminished even at 4:45 am when I had to get up for my workout.

It was almost too cold to ski but relatively calm and I was well dressed in my new down jacket. Add to that my boot covers, too warmers, & hand warmers and I was pretty cozy.  I think the excitement helped too.

As expected, no students in the morning (check-in day) so we got some great skiing in on Sterling Mtn.   Head up tomorrow if you want to experience some unique skiing.  There are whales on several trails including Black Snake, The Alley, and the Practice Slope. They're like moguls the size of a small house!  They won't last long and they're not for the faint of heart but boy are they fun!

I had my 1st student of the year at the afternoon line-up.   She made huge progress and we both had a great time.  It's going to be a fun winter.

Monday, December 6, 2010

1st Day

Winter has arrived!! I ran on Saturday on slippy winter roads which isn't much fun.  However, it's a wondrous trade-off to be able to ski again.   Smuggs' is open including The Alley which is bumped and has a big whale in the middle.   Snow is expected most of the week so it's getting better by the minute!  Yay.

Thursday, November 25, 2010

Race Day

I had the great fortune to run in a 5K race today with my grandson & my son-in-law.
It was thrilling for us to be in a race with 14,500 people exercising and staying fit.
I was lucky enough to win my age group but that was a notch below the great
satisfaction of having my family in the race with me.


Sadly, most other people are failing to take care of their physical and mental well being
by staying active. 





Thursday, November 18, 2010

Recovery Update

I'm 4 and a half weeks into my marathon recovery.  I'm feeling pretty strong when I run but my knees and feet still hurt a bit although not as bad as they did a week ago.  The moral of this story is that when you're a geezer like me you need a long time to recover.

I ran 10 miles this morning.   I was surprised at how I well I felt (it was 50 degrees with no wind).  It was nice to notice the pain has eased.   I'm pretty sure I'm going to run another marathon next year.  Call me crazy.

Sunday, November 14, 2010

Fraternal Advice - Very Simple

My best and favorite training partner 'took me' for a ten mile training run this morning.  More the 'took me' later.
As is our habit, we had a nice visit during the first part of our run.  As we are both recovered over-eaters, our discussions are often about strategies for achieving and maintaining good health and fitness.  Mutual inspiration & motivation.

We're brothers, but our perspectives on things tend to vary a bit.  While I'm apt to take the hard line, he's a kinder, gentler person.  I need that kind of guidance, so I listen to what he has to say.   Today, he offered what I thought was an insightful approach to a healthier lifestyle for anyone wanting but having difficulty changing.

His observation that we take years to put on weight and get out of shape and then, try, unsuccessfully, to lose the weight and get into shape overnight is probably why many people give up.   His suggestion is to take a slower approach and have a little patience.  Just as you're unlikely to be able to run 10 miles right away, you're also unlikely to be successful making drastic changes in your diet.   He offers this approach:  Pick 10 things in your diet that you know are unhealthy and give them up, one per week, over a 10 week period.

It's a great way to pace yourself and make a bit of progress each week.   It makes a lot of sense.  We take years to add body weight so we should expect to take years to lose it.   Really, it won't take years.  A pound a month though seems easy enough and it still adds up to nearly 25 lbs over two years.  It's a really modest goal that shouldn't overwhelm anyone.  Chances are it's a goal that'll be easily reached.

Here's my suggestion for 10 things to stop eating with suggested substitutions:

1.  Sugary drinks.     Probably the country's number one contributor to obesity.

  • Substitutes:  Water, skim milk, diet tea.  Stay away from juices.
2.  Donuts.  Is there anything worse to put in your body?

  • 100% whole wheat English muffins,  fresh fruit, oatmeal (it takes only a minute)
3. French Fries.  They're as bad as donuts
  • Baked sweet potato fries, coleslaw, tossed salad, sautéed veggies.
 4. White Bread.  Yuk!  I can't believe people actually like this stuff.

  • 100% whole wheat bread.   It tastes better!  This should be easy.
5. White Pasta.
  • There are lots of 100% whole wheat pastas available at the supermarket now. They are great.
6. Potato Chips.   I know, they're delicious.  This one was tough for me.
  • Try a pickle with your sandwich or some low-fat cottage cheese.  
  • Trail mix (no candy in it) for your munchies.
7. Candy.  This one was easy.
  • Fresh fruit.  Available all year.  You'll wonder why you weren't eating more.  We live in apple country.
8. White Rice.  Yes, it tastes great but...
  • Brown rice.  You'll get used to it in a hurry and it's much better for you.  I like it better.
9. White Potatoes.   Yeah, I know they're low cal.  But high glycemic and that's not good.
  • Sweet Potatoes.  They're not just for the holidays.  Better for you.  Low glycemic.  
10. High Fat - High Sugar desserts.  Cakes, Pies, Cookie
  • I have to go with fruit.  Who eats enough fruit anyway?

So there you have it.  Do it;  all you have lose is body mass.


After our discussion, somewhere about 2 miles in we settled into our run.  Conversation dwindled.  He's recovering from an injury so I wasn't surprised when slowed a bit up the hill section.   I checked is progress when I made the big turn at 6 miles.  He was doing fine about 300 yards behind me.  I settled back into my stride and got lost in thought.   

The next corner is about a mile and half down the road and just before I got there, feeling yesterday's bike ride in my quads, I was slapped on the butt and told I was looking pretty good for an old timer.  

That was it.  The race was on and we proceeded to run each other into the dirt.  Brothers!  You gotta love 'em.   My quads are complaining but I'll bet he's paying too.     Thank you, brother.  I love ya.

Monday, November 8, 2010

Reasons to move

The current Time Magazine reports in their latest issue ( I received it today) in the Lab Report section under Briefing adults who exercised a minimum of 5 days a week had 43% fewer upper respiratory infections than sedentary adults.

I'm going to keep moving.

Wednesday, November 3, 2010

Getting Started

Running is a participation sport that is growing in popularity.  That's great news.  I say it's growing because races across the country are continuing to grow in the number of participants.  It's great news because it's a great way to exercise if you are able.   Still, only about 1% of the population run regularly.

Running can be pretty daunting for someone who hasn't run for many years.  I know this first hand.  I was long time runner and racer who stopped because I started a business that took all of my energy.  In retrospect, I would have been smarter to have set aside 30 minutes a day at least a few days a week and kept running.  But, I didn't.

I promised myself that the 1st thing I'd do when I retired would be to get back into shape.  I was a disaster. I had gained 40 lbs and frankly I was embarrassed about my condition and my appearance.   It had been 11 years  so I not only had not run for that long but I was much heavier and I was 11 years older at a time when 11 years was a big deal.  In short, I was 54 years old, overweight, and out of shape.

Fortunately, I have a tendency to be confident (to a fault) and optimistic.    It wasn't as easy as I expected but I prevailed.  I wasn't able to run very far (barely at all) but I could walk.  That was 6 years ago.  I've made a lot of progress and I've a lot of progress in fulfilling my promise to myself (aren't those the most important promises?).

A couple of days ago, a close friend of mine who has know me since I was overweight and out of shape called me.  He's now about the age I was when I retired and is starting to feel his age.  To be fair, he's not the bad shape I was but he's also not where he'd like to be.  He'd like to start running and get into better shape and he asked me for a plan, some guidance on how to get started.  It's hard to express how honored and flattered I felt but I went right to work putting it together.  I wondered how many other people would like to start and don't have clue how to get started.

I have only my own experience (I've done it twice, once at age 29 and once at age 54) to call on.  You can do your own research on-line and find some other advice to refute or corroborate my advice but here's the plan I shared with my friend.

Before you do anything, be sure you are healthy enough to start any exercise program by consulting your doctor.  Once you get the OK here's what worked for me:

Here's a good guideline to get started running in an easy to follow format:

1. Get a good pair of running shoes. 
  • If you check out a few running shoe stores you'll find something on sale.  You're not going be running a marathon soon so $140 pair doesn't make sense.   The shoes will have good cushioning but, I like to put Spenco inserts in mine for added protection.  The Spencos will cost you about $20.  If you do this take out the inserts that come in the shoe before putting in the inserts.
  • Running stores often have clearance sales and discount coupons in sports newspaper that usually available for free at the grocery store.

2. Start off walking.  Don't even attempt to run for about a week or 10 days.  I like this approach for 3 reasons: 
  • 1st, it isn't very daunting.  Since you're confident in your ability to walk, won't be worried about failure or looking (or feeling foolish).  Lots of people never get beyond this and that isn't terrible.  
  • 2nd, walking will get you accustomed (mentally & physically) to moving for an extended period without stopping. 
  • 3rd, you'll be building stronger legs as you get ready to start running.
3. Don't think in terms of miles.  Think in terms of minutes.  Thirty minutes is a great target.  
  • You can find 30 minutes without having to arrange your day around it.
  • You can walk for 30 minutes without being completely exhausted.
4. It won't take long before you'll feel like you're not doing enough.
  • Start picking up the pace in your walking so you're heart rate & breathing pick-up.
  • Your distance will grow as your pace increases and this will help you mark your progress.
5.  After a week or so start running short distances in the middle of your run.
  • This will help you build up endurance and cardiovascular fitness.
  • Gradually increase you amount of running.  Listen to your body.  You'll be amazed at how fast it adapts.
6. Go slowly
  • The biggest mistake (and why people quit) is trying to do to much too soon.
  • Don't run too fast.  Nobody cares how fast you go.  If you try to go to fast you won't go very far.
  • You'll find a pace that's right for you.  You should be able to talk while you run.
7. Don't be embarrassed.
  • Too many people worry about what other people think.  They don't matter.
  • Don't worry if you can't do much at first.  When I started working out I could do only 1 pull-up.  Nobody cares.  It'll come with time.
8. Don't get discouraged - be patient
  • When you get to just 5 minutes of running each day you'll be doing 2.5 hours a month (30 hrs a year!)  and that's not accounting for the walking.
  • Don't worry if you miss a day or two.  Just start back up the next day.  Nobody's perfect.
9. Stretch after exercise session
  • Warm muscles stretch.  Cold muscles don't like to be stretched
  • Stretching helps prevent injuries
10. Keep track of your progress
  • It helps keep you motivated
  • A calendar works great and is readily available and inexpensive.
  • You can map out your routes and measure them at this website:  http://beta.mapmyrun.com

11. Take a supplement and a Non-steroidal anti-inflammatory drug (NSAID)
  • I take Glucosamine.  So do most the distance runners I know. 
  • I take Advil (Tylenol is too toxic to take on a regular basis.)
12. Think about getting a stationary bike for bad weather days.
  • Cross training will help your legs.
  • It'll provide some variety.

13. Think about adding some resistance training
  • Wait until you get used to running.  
  • It'll help you a lot in your old age and it doesn't take much to do a lot of good. 



Comments, criticisms, questions?  Anything that improves the quality of the advice or gets someone up and moving is welcomed.

Tuesday, November 2, 2010

Back On The Road

It has now been more than 2 weeks since I ran my marathon.  I waited a week before running again.  Not enough!  Although I was able to run 6 miles, my old joints protested.  I had taken a taken it pretty easy just playing golf, doing light resistance training workouts, and easy half-hour pedals on my stationary bike.  I needed another week of much the same.

My resistance training began to progress as my strength returned. (marathon running takes a lot out you!) My stationary bike rides became a bit more intensive as I lfelt to my body renew itself.  So, when the 2 week mark came around I felt ready for a nice slow run.  It was time.

I called my two favorite training partners and we started off nice and slow.  Starting out with a nice easy pace was the ticket.  Once my muscles got nice and warm, I was able to pick it up and actually ran pretty hard for the last 2 miles.  What a relief.  It felt good to run again.    

Today was little different.  I thought I might go 8 miles but decided to curtail it and ran 7 instead (it's nice to have a course that allows that).  I think my exuberance on Sunday might have been premature and my right knee was a bit sore.  I'll take an Advil today and go a little easier on Thursday.   Soon I'll be skiing and able to run only on weekends and then only when weather and road conditions permit, so I'll have plenty of time to heal.   I like seasonal running.   Soon, I'll be doing more stationary bike riding and lots of skiing.

Cross training is good for the body (especially old ones like mine!).  I must admit, however, as much as I'm looking forward to skiing this winter, I'm already looking at next year's racing schedule.   I'm undecided about running another marathon but I'm certainly going to run some half-marathons.  Can I improve my times?  We'll see.    

Tuesday, October 19, 2010

Getting Fitter

This item from the NY Times is one clue to the rising obesity and diabetes problem.  http://well.blogs.nytimes.com/2010/10/19/the-pedometer-test-americans-take-fewer-steps/?emc=eta1

Adding steps can be as easy as parking at the far end of the parking lot.   You'll get some extra steps and save a few dings in your car or truck door.  It sad to see parents drive their kids a half a block to meet the school bus.   Our legs are our best means to fitness.  Walking is the easiest exercise there is.  It can also be one of the most pleasurable. Even really out of shape people can start with a few steps.  Your body will amaze you with how fast you'll be able to increase your distance.

 Find a partner and make it part of your daily routine.  You'll be glad you did.   It might just the step to get you started on a healthier lifestyle.

  I often wonder what people who cannot walk think of people who can walk but don't.      

Monday, October 18, 2010

Marathon - The Good, The Bad, & The Ugly

Yesterday was the marathon (Green Mountain Marathon) that I trained for all summer.

Here's the good news:  I finished.  I qualified for the Boston Marathon.  I finished 4th in my age group.  I survived (barely).

The bad new:  I was slower than I planned.  Slower than I expected.  So I was little disappointed.  It was not a day for speed.  The wind was in our face for a long time on the second half. (I felt so good at the turn)   It was cold and the road was wet.  After comparing some other runners times to their previous performances it was clear that it was not a day for personal records.  Still, after all the preparation, I would have liked a better result.

The ugly is that I got got pretty ill.  I nearly passed out when I slowed for Gatorade at one of the last aid stations.   After I finished, I went downhill fast (LOL).  I nearly passed out but got escorted, slowly, to a place I could sit and recover. A very  nice young lady, whose name I cannot remember, attended to me.  I really could have used some O2.   Then, I threw up, twice.  Once about an half hour after the race and again about an hour and half later.

I'm well recovered now. (I shot 79 with my Monday morning golf group).  Still sore, but feeling better overall.   No running for a week.  I need to recover.  I'll ride my bike, either indoors or out, depending on the weather.  It'll be good therapy.

Boston?  2 days ago I would have said yes, definitely.  Now, I'm thinking not.  Yesterday was very difficult even with all the training.  Boston is in April and I don't know how I could train properly during ski season.

Of course, yesterday,  after the race I was thinking I'd never run another marathon.  Now I'm having 2nd thoughts and maybe, just maybe, I'll find a race that'll be too enticing to resist.   I may be crazy.  We'll see.

Meanwhile,  I'm looking forward to the upcoming ski season and maybe even a 10k or a half-marathon sometime in November.

Was it all worth it?   Absolutely!   I'd do it all over again.   Running 26.2 miles is a worthy accomplishment.

Thursday, October 14, 2010

One Last Run

8 miles on Tuesday.  4 miles today.  I have sore hips and it worries me.  They're not as bad today but it still worries me.

My run today was better though.  And I have nearly 3 full days of additional rest.    I started slowly today just like I plan to do in the race.   A slow start means I'll feel better at the end.    I'm pretty sure I can finish even with the sore hips but starting a bit slower than what I plan for an average pace will help my finish.

There are so many variables that will impact my race.  The wind and its direction.  A head wind is like running uphill and will be very tiring.  Wind from the side takes your breath away.  Of course, a tail wind helps.  The forecast is for very light winds.   I'm hoping.

Temperature is critical.  Too hot wears you out.  Too cold is just uncomfortable.  The forecast is for chilly about 40.  Not terrible.  I'll wear short sleeves.  If not windy it'll be OK.

How I feel on that day will really matter.   Everyone has good days and bad days.   Time will tell.  

Pasta the night before.  Cliche.    Yes,  but predictable.  

If I have a good day, I'll qualify for Boston.  A bad day and I won't finish.   Time will tell.

All I have to do is run.

 

Monday, October 11, 2010

Anticipation

The last week before the big race.  I'm nervous.  It's normal.  I've driven the course.  There are a few long, but not too steep hills.   It could be windy.  I hope not.  I ran 8 miles on Sunday.  I had a light workout this morning. I played golf.  I need to eat well and get rested.  That goes against my normal instinct.   I'll be glad to get back to hard workouts and careful eating.   Six days to go.   Anticipation is building.  Think positive.

Thursday, October 7, 2010

NY Times Op-Ed on Taxing Soda

"obesity-related illnesses cost New York State residents nearly $8 billion a year in medical costs,"


http://www.nytimes.com/2010/10/07/opinion/07farley.html?_r=1

Two Friends: Sleep and Rain

Much to my relief all I needed was a good night's sleep and rain to get back to normal.   I can run 20 miles on Sunday then play golf all day the next day but I need sleep to do it well.   Trying to get by on less than 7 hours while maintaining a high activity level is asking for trouble and I got it.  I did me some good to lay around and watch baseball yesterday.  

I had a solid 8 hours sleep Tuesday night and felt much better for my resistance training workout yesterday.  Then I took a lazy day yesterday, thanks to the rain, and watched some baseball.  It was raining hard this morning so I rode my stationary bike for 45 minutes in lieu of running.  The cross training will do me some good and biking expecially will help me get my ski legs back.

Here's a good article from the Mayo Clinic on sleep needs:

 http://www.mayoclinic.com/health/how-many-hours-of-sleep-are-enough/AN01487

Worth Reading

http://www.grist.org/article/food-2010-10-07-nyc-moves-to-take-soda-off-the-food-stamp-shopping-list

Tuesday, October 5, 2010

Rain Tomorrow? I hope so.

I need some rest.  I had a light workout yesterday.   Then, I walked 18 holes.  Tired.  Skipped my run today.  (It would have been short anyway.) Walked 18 holes in Woodstock & drove for 4 hours. Still tired tonight.   I don't know if it's the very hard run on Saturday atop the golf (or just being old or an undermined problem)  but I'm still tired.  The rain tomorrow could mean a day without golf.  Depending on how I feel, I may have a light workout tomorrow and then chill the rest of the day.   I've got to be rested and recovered for that marathon in 12 days.  

So, I hope it rains because apparently I don't have sense enough to just take a day off and  rest on my own.  Either that or I'm not quite concerned enough yet to take some R&R.  

Tomorrow will tell a lot.

Really Useful Info: Rinsing Your Veggies

http://well.blogs.nytimes.com/2010/10/04/rinsing-your-vegetables/?ref=healthupdate&nl=health&emc=healthupdateemb2

Sunday, October 3, 2010

Last Hard Run - End Game

Two weeks to go.   Yesterday I opted to work on speed rather than distance.  I've put in the miles.  I ran hard last week at the marathon relay and I didn't really feel fully recovered from that.  A 20 miler might have been too much.  Over training is more of risk right.  I can't imagine another 20 miler doing much for my marathon race results.  So I opted to run a 10 miler and do some hill & speed work.

Now, I'll start going shorter and easier as I taper and build energy.   I did a half hour on my stationary bike this morning, nice & easy.

Friday, October 1, 2010

From Harvard Medical: Defining Moderate Exercise

It doesn't seem so difficult.  It certainly doesn't seem like too big a chore.

http://view.mail.health.harvard.edu/?j=fe6916747c64007d7517&m=febb15747d630d7a&ls=fdb11570776102747c13767d6d&l=fe5f15767363007e7115&s=fe551c737263017c771d&jb=ffcf14&ju=fe2d16787365077c7c1474&r=0

Rain Run

It looks like I was lucky, yesterday.  I managed to get in a nice 8 miler well before the skies opened up.  Actually, it did rain on me.   It was a relatively light rain and there was almost no wind so I actually enjoyed it.  

I'm still feeling the race I ran on Sunday but each day brings improvement.    I had a good workout this morning. My strength is nearly 100% back.  I'm about one pull-up shy of where I was.

I'm still deciding whether to run one more 20 miler or not.   I know I'm fit enough for the marathon.  What I don't know is if I'm recovered enough from last week's race to risk running 20 miles.   The 26.2 mile race is two weeks from tomorrow.  I want to be rested but fit.  

Still thinking about it.

Wednesday, September 29, 2010

Marathon Training - Bouncing Back

What a difference a day makes.  Okay, a few days.  But, I'm nearly all the way back.  I had a very nice workout today; nearly 100%!  It felt really good and I'm pretty upbeat right now.

My golf game was a lot better too, today (thank goodness).    I not only played better (80 on a really wet course) but I wasn't tired at the end.   So, I'm hoping for a break in the rain that's long enough to get in a morning run.  There's a marathon looming.

Tuesday, September 28, 2010

Still In Recovery Mode

TUESDAY, SEPTEMBER 28, 2010


I can't question my effort in Sunday's race.  Not because of the race results but because of how I feel.  It has been 2 days and I'm still pretty stiff and a little sore.   I had planned on a short run today but now that it's evening, based on how I feel I'm glad I did an easy half-hour on my bike thanks to a hard rain this morning.   I also did some serious stretching after the bike ride and I'm nearly all the way back on flexibility.

It must have been the hills!   I walked 9 holes today and that was enough.  I'm paying close attention to my diet and getting plenty of rest.  Still, I'm tired.  But I am recovering.  Tomorrow I'll be better.  My resistance training workout will depend on how I'm feeling.

I'd really like to run about 8 miles on Thursday.   Recovery takes longer at 60 than it does at 30!  

Still In Recovery Mode

I can't question my effort in Sunday's race.  Not because of the race results but because of how I feel.  It has been 2 days and I'm still pretty stiff and a little sore.   I had planned on a short run today but now that it's evening, based on how I feel I'm glad I did an easy half-hour on my bike thanks to a hard rain this morning.   I also did some serious stretching after the bike ride and I'm nearly all the way back on flexibility.

It must have been the hills!   I walked 9 holes today and that was enough.  I'm paying close attention to my diet and getting plenty of rest.  Still, I'm tired.  But I am recovering.  Tomorrow I'll be better.  My resistance training workout will depend on how I'm feeling.

I'd really like to run about 8 miles on Thursday.   Recovery takes longer at 60 than it does at 30!  

Monday, September 27, 2010

Adirondack Marathon - Payoff!

All the hard work and training paid off handsomely yesterday at the Adirondack Marathon.

First of all, it's a beautiful place to run.   The events are very well run.  The amenities are terrific.  We got nice jackets.  All finishers get a nice medal.  The prizes are extraordinary; very special indeed.  Beautiful big carved bears for winners.  There were really nice (and unusual) metalworks for some places and elegant maple syrup bottles for others (filled of course!)   The setting is amazing.

We started right in the middle of the beautiful mountain village with lots of townfolks lining the streets and cheering for us.  The finish line was not far from the start and near their in-town beach right on gorgeous Schroon Lake.  The turnout of cheering supporters all along the course (at least on my half) was amazing.  As hard as I was working, I couldn't help but appreciate all the support including folks ringing cowbells and musicians to go along with the cheerers.

The foliage is at or near peak and the 2nd half is all along the lake so the scenery in unequaled.  It's truly a wonderful race.   I think the Key Bank VCM people could learn something from these folks who put on a marathon, a half-marathon, and a marathon relay all at the same time.  Not only that, but there was a 10K the day before and some sort of a fun run immediately before the marathon.  All of it was very well done.  We're already planning on returning next year.

Now for the "bad" news.   My partner and I were running the 2-person relay.  Ever magnanimous (LOL) I volunteered to run the "rolling hills" 1st leg of the relay.  Yikes!!  I've trained hard. I've done lots of hill work.  But, I got my butt kicked hard by these steep, long, and unending (it seemed) "hills" (felt like mountains to me!).   At least I had some downhills to recover on.  Still is was a wonderful experience.  My conditioning from all the hard training work paid off and I was able to recover quickly once I topped the hills and race pretty hard on the down sides.

In the end, I was able to give my partner a pretty good start and he took the ball (ankle strap sensor actually) and run (literally) with it.  And, even though our ages add up to 114 years (OMG!), we finished 3rd in the men's competition.  Not bad for a couple of gray beards.

I am paying for it today!  But it  hurts from the only hips down and only when I move!  LOL.   Actually, I'm feeling much better today although still a bit sore.   All I did for a workout this morning was warmups and light stretching.  I did play golf, but not very well and I'm pretty worn out now.  All worth it!!  Very rewarding.

I'll run short and slow tomorrow as I continue my recovery.    I love running and being fit!!!!!

Friday, September 24, 2010

Oops!

I'm supposed to be tapering this week.  That means I should be resting up and building strength for my race on Sunday.   I'm pretty tired tonight and I think it's from too much golf.  If you think golf isn't exercise, try walking 18 holes every day.   I played only 9 holes today because I really felt the fatigue.  I ran only 4 miles yesterday thinking that an easy day would do it. My energy level tonight is telling that tomorrow is going to be a l-a-z-y day.   I hope it's enough.   You'd think I'd know better.  Yikes.

In Case You Missed It from Harvard Med

Be glad you're exercising.  If  you're  not, start.

http://view.mail.health.harvard.edu/?j=fe5d16747d6000747715&m=febb15747d630d7a&ls=fdcf157077660d7c7715717d61&l=fe531576736d01787211&s=fe551c737263017c771d&jb=ffcf14&ju=fe251678706707747310

Wednesday, September 22, 2010

Time To Run

This is the time of year to run.   Cool weather has arrived.  I got up early yesterday so I could finish in time to get to my tee time.  It was pretty chilly. But, I like it a lot better than hot and humid.

  It won't be long before golf with be over for the season.  I'll miss golfing but because of the cooler weather I'll wait until about 9 am to run.  That means I can sleep in a bit later and the traffic will be lighter! That will be nice.

On my run yesterday, I couldn't help but notice there were a lot of smokers puffing away.  I also couldn't help wondering what possesses them to pursue such an insidious activity.  Yes, I've I heard it's an addiction.  It's an addiction that millions of people have walked away from.    How much motivation do you need to quit something  that looks terrible, stinks, and kills you?   I think I'll never understand.

Monday, September 20, 2010

Pre-Race Week

My "help-out-a-friend" race is this weekend so I'm getting my head on straight.   Yesterday was a pre-race test to see how I'd feel pushing it.   I gave it a moderate start and upped my pace as I progressed.  I had a pretty time.  I'm paying for it a bit today but I'm optimistic about Sunday.   I had a light workout this morning intending to finish the afternoon but walking 18 holes pretty much did me in.  Resting the rest of the day.  I'll run 8 miles in the morning.   I'll golf again.  It's too much fun to give up.  Thursday will be even lighter.   Looking forward to the race.

Wednesday, September 15, 2010

Out with the old (plan) in with the new

Back to the usual routine today with a nice workout.  It felt good to be working hard and getting sweaty.  I took my shower got dressed, made breakfast and then, since today was the advertised final day to get the lowest priced entry, I went online to register for my marathon.   Registration closed!!   It must have been the article in 'Runners World' magazine.   I admit I was taken aback momentarily. 

Wasting no time, I went online, found another and (taking no chances - LOL) registered immediately.  It's two weeks later but it is closer and less expensive.  I don't need more training time but I think it won't hurt me to wait a couple of extra weeks.  It'll be fine.  I'll have a nice run in the morning, if the weather permits.

Monday, September 13, 2010

Golf, golf, & more golf... Staycation!

All training on hold for a few days.  I had a 2 day golf tournament this weekend   (surprised me.  I thought it was one day!  LOL).  By the by...  we stunk up the place.  I'm working on a swing change and it's not the best time to be in a tournament.  Yikes.   I had to cancel my run scheduled with my brother. (he's very understanding).  We did go ski shopping though to satisfy the itch that starts when the weather cools.

Today,  I had a one-day interclub match.    Much better result.  My partner & I 'ham & egged' it really well despite getting rained on.  The swing changes worked better.  Anyway, we won our match and finished 2nd overall.    I love the game again.  =)

Another tournament tomorrow; a state-day at The Country Club of Barre.  It'll be a long day.

Golf may not be as intensive an exercise as resistance training or running but it's a long low intensity exercise. When you think about it, 4.5 hours of walking and swing the golf club is burning quite a few calories and providing some aerobic effect.  I'm a firm believer in cross training so I have no guilt about missing a few days of my normal routine.  I'm pretty much race ready and I'll be back on running schedule Thursday.   I have another golf match on Wednesday but it's late in the day so I'll be able to do my resistance workout on Wednesday morning.  That means I'll miss only one day.  I'll be eager to get back in the gym.

My diet doesn't change.  That means watching everyone else eat all the junk food after the match.  It's not an issue. A long time ago I decided what I would and wouldn't eat so I'm not the least bit tempted.

I'll be up early tomorrow, gone all day, and tired tomorrow night but it'll be fun and then I'll be happily back in the regular routine.

In Case You Missed It, from Time magazine"..moderate drinking is not only fun but good for you."

"...moderate drinking is not only fun but good for you. So make mine a double."

Read more: http://www.time.com/time/health/article/0,8599,2014332,00.html?xid=newsletter-weekly#ixzz0zRasGFez

Friday, September 10, 2010

Food

I watched "Food, Inc." last night.   It's frightening to know how much control the food industry has over us and what we eat.   It's further evidence that our congressmen look out for themselves and big business long before they worry about the welfare of the American public.

Do you care?   Watch the movie.  Read this:  http://www.honestmeat.com/honest_meat/2010/09/so-you-say-you-want-a-food-revolution.html

Frankly, I think most people are indifferent.  They just want their burger & fries.

Thursday, September 9, 2010

Marathon Training - Cool Weather At Last

What a difference a few degrees makes.  Well, a few degrees, clouds, & a breeze.   My hands are cold sensitive so I work a pair of socks to keep them warm.  Perfect running weather!  (for me).   I got it done before the rain came.  Cold rain is no fun to run in.  I'm so fussy!

I seized the moment and ran pretty hard.   Tired as I was when I finished, it was a great run.   I needed some extra stretching but I feel pretty darn good now.   I think my short nap this afternoon helped (too cold and wet for golf).  

I couldn't find it online, but the new Time magazine had a brief but interesting tidbit in the 'Briefing' section on the value of eating a variety of vegetables entitled Eat Veggies, Fight Cancer?.  It seems variety not volume is more important in fighting cancer.   Suits me perfectly.  It's what we do at my house.

Wednesday, September 8, 2010

Training Resistance

Wednesdays are resistance training days for me.  Occasionally, for some reason, I am less than enthusiastic.  I don't mean just tired.  That often happens since I workout early in the morning.  Working out wakes me up and I feel better as move through my routines.

There is some additional stress in my life due to some family health issues that I won't go into except to say it wears me out.  I'm thinking that's why my enthusiasm for exercise was low this morning.  I had training resistance. It would have been easy to skip the whole thing.   Of course I'd be feeling guilty right now!

This isn't true for running or biking.  Running is easy for me at these times.  I can think and work things out while I run .  It's kind of a place of refuge. But resistance training is very intensive and requires the right attitude.

 It took me a while to get going but I coped by slowing my pace and spending more time on warm ups and light stretching.   It would have been nice to have a training partner today to push me through it all.   A tough day but I finished.

  It's easy to find excuses.  It's better to find a way to get it done. Especially when it's hard.  I'm glad I didn't skip.  Persistence. Persistence.    

Running day tomorrow.  I hope the weather holds.

In Case You Missed it. Nutrition - From Harvard Medical

I love this:

Tuesday, September 7, 2010

Marathon Training - Rest Reward

I really like to go for my long run on Sunday.   It's a quieter day for traffic and my Sunday frame of mind is more relaxed.   That said, going long on Saturday had its benefits too.   I ran my 20 miler on Saturday because I was concerned about possible weather issues.  I had run in the rain a couple of weeks before and I was not eager to do it again.

My plan was to go for bike ride on Sunday.  However, while it didn't rain, it was quite windy.  Wind and bicycles do not a good partnership make.  Golf, too, is less fun in the wind.  I decided to 'work' rather than exercise.  It would be a nice gesture for my bride as well (never a bad thing).  I washed the kitchen floor and cleaned the refrigerator and freezer. It was a good project but I prefer running!  Then, we went 'tombstone finding' for people doing genealogical research.  I had a busy day, mostly fun, but didn't really exercise.  (sorry, but housework is work but doesn't qualify as exercise!)

My "rest day" was rewarding.   I had a great workout on Monday even though I had to split it up in order to participate in my Monday morning golf group.   Today, though, was the big payoff.  My morning 12 miler was was much easier than usual.  I ran hard a fast and it felt good.   Can it be that my 'old' body needs more rest time?  I think so.  I'll stick to 3 days a week (each) for running & for resistance training.  Thank you very much!! :)  AND I think the 7th day will be an easy day.  Rest is when we rebuild.  It takes more time when your my age.

Saturday, September 4, 2010

Marathon Training - It's Paying Off!

My rest day (Thursday) helped but most of all my training is paying dividends.    I think the rest day was especially helpful with yesterday's workout.  I felt very rested and strong which led to an excellent workout.   I love that pump!  

Today was the real bonus.  Although I got a bit of a late start, the temperature was nice and so was the breeze.  I ran 20.2 miles and felt pretty good right to the end.  Tired?  Yes, a bit, but not terribly.  This is a real confidence booster.  There is always that lingering doubt about being able to finish 26.2 miles.  It's real.  A lot can go wrong just during training.  I have 4 weeks to go.  I'll run one more 20 miler.  Things are looking good as I head into the home stretch.   I've also committed to running half of a marathon relay a week before the big race.  I hope I haven't made a tactical error but a friend in need and all that.   I'll have be careful not to push too hard so I can recover in time for the following weekend.    The anticipation is building!

Thursday, September 2, 2010

Life in Vermont

Okay, I took a day off.  No exercise!!    Not because I was tired but opportunity was great.   Two invitations = one terrific day.

First thing this morning I was off to Jay Peak for my 1st round of golf at their new (relatively) course.   We had an absolutely wonderful day.  I highly recommend the course.  We took advantage of the Mobile gas 2 for 1 offer with 3 fill-ups. $39 ea.  The greens are large and very undulating but very smooth  Learning the breaks will take a few rounds (aww gee,  do I have to?) but it'll save 3-4 strokes a round.  The staff was friendly and it wasn't very crowded: we had no one in front of us and no one pushing us. We were done in 4 hours.  =)   The new clubhouse is impressive & the bar featured local brews on tap.   I had a Jay Peak Tram Ale from Long Trail Brewing.   Nice.

Then it was off to Snow Farm Vineyard in South Hero for a terrific concert with a picnic.  We had some of their 'Snow White' wine. $11.00.   Very nice.  The music was by the Starline Rythe Boys and it was terrific.

We were home by 9pm.  What a great day!   You gotta love Vermont.

I'll work out tomorrow.

 "We are what we repeatedly do. Excellence, therefore, is not an act, but a habit." -
  --  Aristotle

Tuesday, August 31, 2010

In Case You Missed It. From the NY Times

BMI can be misleading but usually isn't.   I submit that you can tell by looking whether someone with an high BMI is fat or not.  This article is worth reading.

http://www.nytimes.com/2010/08/31/health/31brod.html

Monday, August 30, 2010

Catching Up


Where did the time go?   I've lost track of the days.  I've had a couple of golf matches including a big tournament and a birthday (mine) celebration to deal with and while it's been fun, it makes the time fly by.  And I'm aging too fast as it is! Yikes.

Anyway, I had a nice run on Thursday. 12 miles ( my new norm ).  I felt pretty good despite it being warm.  Friday, I had a split workout which worked pretty well.  I was invited to play a pre-tournament round with one of my buddies.  I played badly.  Fortunately, I worked out the problems and played rather well on the Member-Guest Tournament on Saturday.  My partner had a really bad day so we ended up out of the money (5th).   However, I'm pretty encouraged with my game. After all the time off for grandkids this summer, I'm getting my swing back.  

We went to out with friends on Saturday night to celebrate my birthday.   It was really great but I indulged I little and paid for it Sunday morning on my run.   I felt badly for the 1st 3-4 miles but then I got over it and felt really great the rest of the way. Nice running with my brother.  It was a good reminder of how much diet affects how we feel.   I won't make that mistake again for a while.    

I made an interesting observation when I got up Sunday morning.  I was served a piece of "Ice Cream" birthday cake.  I ate only about half of it and left the rest sitting out overnight.  Not my usual habit but it was late and I was tired.  When I got up in the morning I noticed that the "Ice Cream" had not melted!!   What kind of ice cream doesn't melt?   Are there so many preservatives in it that it won't melt?    Scary.  Do we really know what we're eating?  I'm sticking to less processing.

I'm really feeling well today.  I had another split workout (I'm starting to like it! LOL) with golf in the middle.  Felt great.  I'm looking forward to a nice run in the morning.  It'll have to be early.  Hot tomorrow. 


Read more: http://www.burlingtonfreepress.com/apps/pbcs.dll/section?category=PluckPersona&U=3b74f239fe3e4d9bb0701ae967362bd3&plckPersonaPage=BlogViewPost&plckUserId=3b74f239fe3e4d9bb0701ae967362bd3&plckPostId=Blog%3a3b74f239fe3e4d9bb0701ae967362bd3Post%3a8cf7fdd2-662c-4217-824a-6847cf54727d&plckController=PersonaBlog&plckScript=personaScript&plckElementId=personaDest#ixzz0y84YqOcm

Wednesday, August 25, 2010

Marathon Training - Recovered

Yesterday's run was an uncertainty starting out.  I could still feel the 20 miler from Sunday so I had to decide what to do during the run.   Should I push the legs or give them an easy day.  In the end I decided to go 6 miles. It felt right.  I'm glad I did.  My workout this morning felt really good and I'm ready for a nice run tomorrow.

Tuesday, August 24, 2010

The Hidden Benefits of Exercise (from About.com Guide to Longevity)

The Hidden Benefits of Exercise

By Mary_RD on Aug 24, 2010 10:00 AM in Tips & Updates
By Mark Stibich, Ph.D., About.com Guide to Longevity

About.comEveryone knows that exercise is good for your heart and helps you stay slimmer, but did you know that exercise also improves your balance? Helps you sleep better at night? Puts you in a good mood? Learn more about the hidden benefits of exercise to help motivate your exercise habits.

Energize With Exercise

Routine exercise will increase your energy level. Exercise will make you feel great and you'll be able to take on more than you ever thought possible. Regular exercise also decreases your chance of developing fatigue and exhaustion. So instead of feeling run down, go for a run.

Want Better Sex? Exercise More

Better sex has been linked to higher levels of physical activity. The more you exercise, the better your circulation and the more sensitive you are to sexual pleasure. Frequent exercise will also help your body image, allowing you to relax more during sex.

Exercise Improves Sleep

Exercise, especially morning exercise, can improve your sleep quality. Researchers believe that morning exercise helps to set your body clock each day. This in turn makes you feel awake during the day and tired at night. Try some morning exercise for a week and see if your sleep improves.

Keep Your Brain Sharp by Exercising Your Body

If you though Sudoku was a great brain workout, try playing tennis. Physical activity requires a lot of participation from our brain. In exercise, you must make quick decisions, judgment calls, find the best strategies and learn to stay concentrated. People who remain physical active as they age have a reduced risk of dementia and cognitive decline.

Exercise and Be Happy

When you exercise, your body releases chemicals that make you feel good. These chemicals can improve your body and help you relax. Exercise also makes you feel good about yourself. It can improve your mood and even help ease the symptoms of mild to moderate depression.

Exercise Adds Years to Your Life

Not only does exercise add years to your life, it also increases the number of years that you live without disease or disability. If you are 65, adding in exercise now can add over 5 additional years of disability free living (on average). If you are younger than 65, the benefits can be even greater.

Fight Colds With Exercise

Exercise improves your immune system. People who are physically active are less likely to catch a cold. And if you have a mild cold, a little bit of exercise can help speed your recovery. So increase the power of your immune system by going for a walk, joining the gym or dusting off your bike and going for a ride.

Exercise Your Bones

Your bones need stimulation to stay strong. Weight bearing exercises help increase your bone density and strength. Be sure to include exercises like running or walking that put weight one your bones. And don't forget to add in some resistance and weight training too.

Exercise Improves Balance

Regular exercise can improve your sense of balance. This is especially important as you age. Lack of balance can lead to falls and hip fractures. Follow these simple instructions for balance exercises that you can do at home. Research has shown that exercises like these will reduce your risk of falling.

Be Social - Exercise


Exercise is a great way to meet people and be more social. There are plenty of group exercise activities that you can do that will give you both physical and social benefits. Be sure to work at least one social exercise routine into your week - both your physical and social health will improve.

Your thoughts....
How does exercise benefit you?

This article was first posted on About.com's Guide Site to Longevity.