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I’m blessed to have the BEST family in the world! They ROCK!

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If I speak with the tongues of men and of angels, but do not have love, I have become a noisy gong or a clanging cymbal. And if I have the gift of prophecy, and know all mysteries and all knowledge; and if I have all faith, so as to remove mountains but do not have love, I am nothing. And if I give all my possessions to feed the poor, and if I deliver my body to be burned but do not have love, it profits me nothing. (Emphasis mine)

–I Corinthians 13:1-3–

Now I don’t know about you but to:

Speak with the tongues of men and angels

Have the gift of prophecy

Know all mysteries and all knowledge

Have all faith so as to remove mountains

Give all I possess to feed the poor

Deliver my body to be burned,

And then realize I’m:

A noisy gong or clanging cymbal

Nothing

Profiting nothing.

These are some of the most sobering words that I can read. You mean to tell me that God is serious about all of this? I can do ALL of those things and yet be essentially nothing without love? Why don’t any of these things mean anything without love? Why is love the ingredient that puts value into all of these wonderful abilities, giftings and offerings? I wrote in last week’s blog that David Stern writes in The Jewish New Testament Commentary:

* “The word for “love” is “agape,” defined in the New Testament as giving of and from oneself; love expresses itself in acts of benevolence, kindness and mercy in which heart, mind and will are united because they are motivated and empowered by God. Such love goes beyond what one can generate of oneself, because it has its origin in God. When such love is experienced by one person from another, the experience is of God’s love channeled through that other.” (Emphasis mine.)

While the abilities, giftings and offerings seem powerful and even supernatural, if the motive behind it is not love (expressing itself with heart, mind and will and empowered by God) it doesn’t profit one thing. Nothing. In fact, it drives the knife deeper and says that I’m just a clanging cymbal or a noisy gong. I am nothing. Nothing. Zip. Zero. Nada.

I’m thankful for this. Really. God, in His infinite wisdom, knows exactly what we’re made of. He knows that if we, on our own, sacrificed our bodies, had giftings, great faith, etc., we would be so full of pride no one could stand us! Our pride would get in the way of anything we would try to accomplish. With the love of God as our motivator our eyes are not looking at ourselves but at Him – Love Himself. He doesn’t just love; He IS love

(I John 4:8). Love isn’t just an attribute of God; it is His very essence. We need this kind of love to operate and make the things we do useful.

Thanksgiving is tomorrow. Most of us will be covered up in preparations for the day. Can we take some time out to use this season of thanksgiving to thank God for giving us Himself in the form of love? By knowing Him we can know what love is and what it looks like. By knowing Him we can exhibit true love.

I’m thankful that He loves me and never gives up on me.

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By Michael Hyatt

I have met very few people who have a plan for their lives. Most are passive spectators, watching their lives unfold a day at a time. They may plan their careers, the building of a new home, or even a vacation. But it never occurs to them to plan their life. As a result, many end up discouraged and disillusioned, wondering where they went wrong.

Read the rest of this post at: http://bit.ly/5isWxH

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By Guest Blogger: Felicia Swinford

Just as Hebrews 11 is the “faith chapter” and I Corinthians 15 is the “resurrection chapter” so I Corinthians 13 is the “love chapter.” I want to give a definition of love because we might not be aware of the intensity of this word when it’s used in this context in the scriptures. Here is what David Stern writes in The Jewish New Testament Commentary: “The word for “love” is “agape,” defined in the New Testament as giving of and from oneself; love expresses itself in acts of benevolence, kindness and mercy in which heart, mind and will are united because they are motivated and empowered by God. Such love goes beyond what one can generate of oneself, because it has its origin in God. When such love is experienced by one person from another, the experience is of God’s love channeled through that other.” (Emphasis mine.)

Is that the way you love? This is not your typical “warm fuzzy!” It’s a love that “goes beyond what one can generate of oneself, because it has its origin in God.” This is what it looks like.

“Love is patient,

love is kind and

is not jealous;

love does not brag and

is not arrogant,

does not act unbecomingly;

it does not seek its own,

is not provoked,

does not take into account a wrong suffered,

does not rejoice in unrighteousness, but rejoices with the truth;

bears all things,

believes all things,

hopes all things,

endures all things.

Love never fails . . .”

–I Corinthians 13:4-8–

I want to crawl under a rock when I read this! There is no way humanly possible to love like this. And that is precisely the point. We so need God’s power. How do you measure up? I want to encourage you to keep on trying to love the way God says it should be. As soon as you come to the end of your striving you’ll see just how desperate we are for the life and power of God to accomplish this in us. Or you could just believe what He says and yield to His life and love and power. It sure beats the futility of striving.

The Divine Measurement. How are you doing?

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Post by Michael Hyatt from his blog

In How the Mighty Fall, author Jim Collins answers the question, “How can large successful companies fail after decades of growth and stability?” Tim Irwin asks a similar question about leaders in his new book, Derailed: Five Lessons Learned from Catastrophic Failures of Leadership (Thomas Nelson, 2009). In a moment, I will tell you how to get a free copy.

In his Preface (p. xiii), Patrick Lencioni, author or The Five Dysfunctions of a Team, writes,

In my work as a consultant, I can honestly say I have never discovered a company I thought was just too dumb to succeed. Nor have I yet found a CEO whom I felt would have been great if only he or she were smarter.”

Irwin goes on to develop the case that the real issue is character, the lack of which is why otherwise talented leaders ultimately fail.

As I mentioned in my post, “Five Characteristics of Weak Leaders,” you often learn more from negative examples that positive ones. This is certainly true here.

This is a sobering, often disturbing, book. I found it thoroughly compelling—so much so that I read it through in two sittings. It led me to ask some very tough questions about my own leadership.

Irwin begins by profiling six leaders of well-known, public companies. These leaders were all smart, tough, and accomplished. Nevertheless, they all succumbed to serious character flaws, which ultimately resulted in them either stepping down or being ousted by their boards. These leaders include:

* Bob Nardelli, former CEO of Home Depot
* Carly Fiorina, former CEO of Hewlett-Packard
* Durk Jager, former CEO of Proctor & Gamble
* Steven Heyer, former CEO of Starwood Hotels & Resorts Worldwide
* Frank Raines, former CEO of Fannie Mae
* Dick Fuld, former CEO of Lehman Brothers

“Though expressed in a variety of behaviors,” Irwin writes, “they are all tied to a lack of failure of one of these four critical qualities” (p. 17):

1. Authenticity
2. Self-management
3. Humility
4. Courage

Irwin’s goal in profiling these leaders is to show how derailment occurs. If that were all that he did, this book would be incredibly instructive and helpful. However, he doesn’t stop there. The second half of the book is designed to help leaders avoid a cataclysmic train wreck in their our own lives.

In this section of the book, Irwin explains that derailment doesn’t happen overnight. It is a long process. He argues that “derailed leaders progress through five stages as they head toward their demise.” Each of these become the subject of a single chapter:

1. Stage One: A Failure of Self/Other-Awareness
2. Stage Two: Hubris: Pride Before the Fall
3. Stage Three: Missed Early Warning Signals
4. Stage Four: Rationalizing
5. Stage Five: Derailment

The good news is that if you can detect these attitudes and behaviors in your own life, you have a fighting chance of staying on track and leaving a positive leadership legacy. If you want to know how vulnerable you are to the behaviors that lead to derailment, take the free Derailed Online Assessment.

This is not just a book for CEOs. It is for anyone who serves in a leadership capacity—pastors, teachers, government officials, and even mid-level managers in corporations. Not only is this a book you should read; in my opinion, it’s a book you can’t afford not to read. There is simply too much at stake.

Although I loved the whole book, my favorite chapter is the next to the last, where Irwin summarizes the “lessons learned.” These hit me the hardest. The chapter summarizes the succinct yet gritty realities that make us fail or thrive as leaders. I know I will refer to these often.

In order to “seed the market for this book,” I am going to give away 100 copies free. To get a chance at snagging one, you must take the following three actions:

1. Leave a comment below. Tell me why you want this book. Be creative. I really do read these comments and base my decisions on them.
2. Fill out the special form. I have set up a separate contact form to make it convenient for you to provide your mailing address. Please do not put your shipping address in your comment. This will automatically disqualify you.
3. Twitter a link to this post. You can do so automatically by clicking here. If you don’t have a Twitter account, you can use Facebook.

On Friday, November 13, I will select 100 people, based solely on my arbitrary and subjective evaluation of their comments. If you are one of those selected, Lindsey Nobles on my team will notify you via email. If you don’t hear from her, you can assume you didn’t make the cut.

Also, we are making this book available as a NelsonFree title. This means that if you buy the book—or even get one free—you can also download all three electronic versions of the book: a PDF of the book, the Amazon Kindle version, and the audio version. There is no additional charge for these.
Question: Why do you want a copy of this book?

Getting an agent or publisher interested in your book idea is easier if you have the inside scoop. In Writing a Winning Book Proposal I share what I have learned in more than 25 years in the book publishing industry. Click here now to find out more!

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In honor of Veterans Day 2009, here’s a list of 25 quotes to live by:

1. We make war that we may live in peace. -Aristotle

2. Nobody ever drowned in sweat. -US Marines

3. Those who cannot bravely face danger are the slaves of their attackers. -Aristotle

4. More powerful than the will to win is the courage to begin. -Unknown

5. Neither a wise man nor a brave man lies down on the tracks of history to wait for the train of the future to run over him. -Dwight D. Eisenhower

6. Many become brave when brought to bay. -Norwegian proverb

7. Courage is fear holding on a minute longer. -George S. Patton

8. It is easy to take liberty for granted, when you have never had it taken from you. -Unknown

9. Either war is obsolete or men are. -Buckminster Fuller

10. There never was a good war or a bad peace. -Benjamin Franklin

11. Unless one says goodbye to what one loves, and unless one travels to completely new territories, one can expect merely a long wearing away of oneself. -Jean Dubuffet

12. This nation will remain the land of the free only so long as it is the home of the brave. -Elmer Davis

13. Freedom is never free. -Author Unknown

14. Valor is stability, not of legs and arms, but of courage and the soul. -Michel de Montaigne

15. The more we sweat in peace the less we bleed in war. -Vijaya Lakshmi Pandit

16. In the beginning of a change, the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot. -Mark Twain

17. Peace is not only better than war, but infinitely more arduous. -George Bernard Shaw

18. It is not only the living who are killed in war. -Isaac Asimov

19. Life is 10 percent what you make it and 90 percent how you take it. -Irving Berlin

20. History teaches that war begins when governments believe the price of aggression is cheap. -Ronald Reagan

21. Soldiers generally win battles; generals get credit for them. -Napoleon Bonaparte

22. “Where there are too many policemen, there is no liberty. Where there are too many soldiers, there is no peace. Where there are too many lawyers, there is no justice.” -Lyn Yutang

23. Moral courage is the most valuable and usually the most absent characteristic in men. -George Patton

24. I think there is one higher office than president and I would call that patriot. -Gary Hart

25. Have the courage to act instead of react. -Earlene Larson Jenks

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After displaying her collection of prosthetic legs at this year’s TED conference, bionic actress, athlete and model Aimee Mullins recently announced that she will speak at the TEDMED convention this fall.

Mullins has been instrumental in changing the public perception of prosthetics. After setting multiple world records at the 1996 Paralympic games, she has used her modeling, athletic and film careers to end the idea that prosthetics are a mark of disability. Instead, she’s shown the world that bionic limbs can enable some amazing things. As a guy who’s barely 5′8″ on a good day, listening to Mullins talk about how easy and fun it is to change her height on a whim does sound like a pretty incredible ability to have.

TEDMED annually explores a wide range of issues in health care. Topics this year range from ethical questions in the face of medical advancement to the theoretical capabilities of medicine. The fifth TEDMED conference will be held October 27-30 in San Diego. Be sure to keep an eye on the conference come fall. [TEDMED, image via Women’s Sports Foundation]

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My husband and I got away this weekend on a much needed “Marriage Retreat.” Now this wasn’t just any Marriage Retreat. You see, my husband HATES Marriage Retreats with a passion. He says it’s all about telling the men how worthless they are and making them cry. Oh well. Regardless of what you think about Marriage Retreats we drove to the North Ga. Mountains then on to Chattanooga, TN, and finally to Cloudland Canyon (Alone. That’s the only kind of retreat he’ll do)). Lots of driving on roads we weren’t familiar with. Enter the Garmin navigational instrument (GPS). My husband is obsessed with any electronic device. A Blackberry, camera, laptop, etc., so it was no surprise that we connected the Garmin. Now if you’re familiar at all with these types of directional helps you too might get quite annoyed with the voices that constantly boss you around. We tried the Aussie/English voice and stuck with that one. It still irritates me when they tell me they’re recalculating. What exactly does that mean? Did I take the wrong turn? Is it doing a math equation? Did the device change its “mind?” Recalculating is very unnerving to me. I start to wonder if the GPS knows the way to go and if I’ll ever get to my desired destination.

Makes me think . . .

THE Way. That’s what Jesus said about Himself. He is THE Way. Not A Way or SOME Way but THE WAY to God the Father. (John 14:6) God told King David in the Old Testament,

“I will instruct you and teach you in the way which you should go; I will counsel you with My eye upon you.” (Psalm 32:8)

See Felicia’s other posts in the Makes Me Think series:

Makes Me Think…Overcomers!!!

Makes Me Think … of My Eternal Inheritance

Makes Me Think … of Life!

Makes Me Think … Homecoming

Makes Me Think … Not a Resurface

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To grow money, you have to know money. And to know money, you need to study it: Its movements, who’s making it (and why), who takes it away, how to keep it, and how to grow your personal stash.

Unless you’re a child prodigy like Warren Buffett, or you have a trust fund, this stuff doesn’t come on its own. It takes years of learning and experience. And what better way to learn than to throw on a podcast in the car, at the gym, or in another convenient setting?

We compiled this list of audio resources to make you richer. Even a weekly listen will boost your moneymaking IQ. See which of these valuable podcasts suits you best:

http://www.businesspundit.com/15-podcasts-that-will-make-you-richer/

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by Don Swinford

If you know me, you know that I hate Marriage Retreats – with a passion! Marriage Retreats sole purpose is to destroy men. As you sit in a circle or around a camp fire the retreat leader will asked the guys, “Tell the group how you feel?”, “Share with the group how you have failed your wife (family)”, “Why do you put your job ahead of your wife (family)”, and on and on.

The leader will not stop badgering until at least one man cries. There are always tears and then some of the weaker men will begin hugging each other. The retreat will end with the men saying their wedding vows again to their wives. They make commitments they will never keep. And finally, the criers and huggers are so embarrassed and ashamed of their wimpy behavior that they go undercover until the memory of that dreaded weekend dies.

Not this guy and not his wife – we won’t fall into the Marriage Retreat trap. She’s so cool. She hates them too! Thank you Lord!

My wife (@feliciaswinford) is so innovative and creative; she designed the perfect Marriage Retreat for us. We tried it out his past weekend. It’s called A Marriage Retreat that ROCK! (aka The Five Commandments of a Marriage Retreat).

Read the Five Commandments at http://runclubusa.wordpress.com

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Four years ago today I was diagnosed with prostate cancer. That’s the day I discovered a few things about my life: the true meaning of friendship, the love and support of my family, and the strength and peace that only God can give. It’s the day I became a cancer survivor!

God gave me the courage to face it, the knowledge and wisdom to fight it, and His grace to beat it.

Read about my cancer journey at http://bit.ly/4CKAMx

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A few weeks ago, while attending the Catalyst Conference, I had the opportunity to have breakfast with Dan Cathy, President and COO of Chick-fil-a, and Mark Miller, VP of Training and Development for Chick-fil-a. I experienced first-hand their passion for leadership and for enriching the lives of the people in the the communities where their stores are located.

Now they are partnering with leadership development company GIANT Impact to bring their passion to a wider audience in the form of the Chick-fil-a Leadercast, a one-day leadership event that will take place in Atlanta and will be broadcast to 500 host locations throughout the country via satellite or internet downlink. (In a moment, I will tell you how your church can become a host site.) This event will be held on May 7, 2010. They are expecting nearly 70,000 attendees, between the live site in Atlanta and the rest North America.

This is the 10th anniversary of the event, which was initially founded by Thomas Nelson author John Maxwell in 2000 as the “Maximum Impact Simulcast.” What started out as a half-day, classroom style event with John has since become a full-day, experiential conference featuring many renowned speakers. This year’s lineup includes:

* Jim Collins: Author of Good to Great, How the Mighty Fall, and co-author of Built to Last
* John C. Maxwell: Leadership expert and best-selling author of The 21 Irrefutable Laws of Leadership and Put Your Dream to the Test
* Steve Uzzell: Award-winning corporate photographer and former staff member of National Geographic
* Mark Sanborn: Best-selling author of The Fred Factor and popular corporate speaker
* Connie Podesta: Expert in the psychology of human behavior and leadership development
* Jim Goodnight: CEO of SAS Institute, Inc.
* Ed Bastian: President of Delta Air Lines
* Ben Carson: Neurosurgeon and Professor of Pediatric Neurosurgery at the Johns Hopkins School of Medicine, recipient of the Presidential Medal of Freedom

What makes this event different? Three things:

1. The diversity and experience of the speakers
2. Leadership content that deals with both the head and the heart
3. Experiential elements including humor, videos, book signings (at the in-person location), audience interaction, creative programming

You can read some of the testimonials of previous attendees here.

The Chick-fil-a Leadercast is currently looking for host churches to participate in this event. If you are a pastor, church staff member, or lay leader, this is a great way for your church to reach the business leaders in your community. Specifically, it will enable you to:

* Invite people into your church that might otherwise never darken the door
* Build relationships that will create opportunities for significant, spiritual conversations after the event
* Become the church known for speaking to the needs of the local business community
* Offer relevant leadership training for business leaders in your city
* Generate alternative revenue

You can find out more about becoming a host site by clicking here. If you mention that you read about this event on my blog, Chick-fil-a Leadercast will give you 10 free tickets when you register as a host site.

If you want to attend the event, you can find out more by clicking here. Trust me, these kinds of events are even better when you can bring your leadership team with you.

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Effective March 1, 2009, the new site can be found at http://runclubusa.wordpress.com/

Grand Master Sensei will continue to post non-running news on this site. 

Here are a few of my favorite quotes by Michael Scott ?

“Sometimes I’ll start a sentence and I don’t know where it’s going. I just hope to find it somewhere along the way.  Like an improv conversation.  An improversation.”

“My philisophy is basically this. And this is something that I live by.  And I always have and I always will.  Don’t ever, for any reason, do anything to anyone…for any reason ever no matter what.  No matter where or who or who you were with or where you are going or…where you’ve been. Ever. for any reason whatsoever.”

“I swallowed all your ideas, I’m going to digest them and see what comes out the other end.”

“Abraham Lincoln once said that if you are a racist, I will attack you with the North. And those are the principles that I carry with me in the workplace.”

“I did not go to business school. You know who else didn’t go to business school? LeBron James, Tracy McGrady, Kobe Bryant.  They went right from high school to the NBA.  So…so it’s not the same thing, at all. “

“Presents are the best way to show someone how much you care.  It is like this tangible thing that you can point to and say  ’Hey man, I love you this many dollars-worth. “

“Society teaches us that having feelings and crying is bad and wrong.  Well, that’s baloney because grief isn’t wrong.  There’s such a thing as good grief. Just ask Charlie Brown.”

“Hug it out bitch.  That is what men say to each other after a fight.  They hug it out and in doing so they just let it go and walk away and they’re done.  Not a good idea to say that to a woman however.  I have found it doesn’t translate.”

“Close your eyes.  Picture a convict.  What’s he wearing?  Nothing special.  Baseball cap on backward, baggy pants.  He says something ordinary like, “Yo, that’s shizzle”.  Now slowly open your eyes again.  Who are you picturing?  A black man? Wrong. That was a white woman.  Surprised?  Well shame on you.”

“What happens to a company if somebody takes a boss away?  I will answer your question with a question.  It’s like what happens to a chicken when you take its head away.  It dies unless you find a new head. I need to find which one of these people has the skills to be a chicken head.”

“Here’s the thing, when a company screws up the best thing to do is call a press conference.  Alert the media and then you control the story.  Wait for them to find out and the story controls you.  That’s what happened to O.J.”

“I’m an early bird and a night owl. So I’m wise and I have worms.”

Have you ever stood in line for an hour to attend a church service?  Well that’s what happened yesterday at passion city church.  More than 1800 people lined up to attend pcc’s first service at the Tabernacle for the 4:45 PM service and the same thing happened for the 7 PM service.  More than 3600 people attended the opening weekend. 

What was the appeal to come downtown Atlanta on a Sunday and stand in line for an hour or more?  On the surface you could easily say it’s because of Louie Gigilo, Chris Tomlin, or Christy Nockels.  But once you got inside and heard the heartbeat of what pcc is all about, it became all about God. 

What is pcc all about?  Louie and his team are still unwrapping what God wants them to do, but he shared about four things pcc will be about:
            for God.            for people.            for the city.            for the world.

Check out their website for more info:  www.passioncitychurch.com  

What was cool about the first service?  The music was certainly a highlight, but more importantly than the music or speaker was seeing 1000s of people get excited about God.  People were sincerely worshipping Jesus and proclaiming His name.  It was a good experience to see people have fun at church and watch their eagerness to encounter Christ.  

Did you attend and what was your experience at pcc?

What responsibilities does the church have in relation to technology and reaching the current and next generations?

From education to entertainment, from announcements to authentic community and transparent communication, younger generations live online. Facebook, Twitter and other social media communities are not only providing community and interaction they are shaping relationships and defining how and what community is within our digital era.

While it’s true, older generations do interact with the internet, we are seeing trends showing the internet morph into a social community. Email is no longer the young person’s tool.

It’s true: email is for old people - at least it is now. Today, 74% of internet users age 64 and older send and receive email, making it the most popular activity in this group. Meanwhile, email usage among teens is dropping. In 2004, 89% of teens said they used email. Now that number is 73%.

Younger generations connect via text messaging, quicker than email. They Facebook, less intrusive and time-consuming than face to face. They Twitter for exponential connection.

Again, what must the church do to engage this generation and culture?  Comments?

http://drmcginnis.wordpress.com/2009/01/30/social-media-generation-trends/

Coming up on March 7th, Run Club USA will have four members run the Snickers Half Marathon (Alan, David, Mark, and Rick).  These guys have been training hard and will be ready to PR this event.  Be sure to give these guys your support and check out the website, you might be compelled to sign up too. 

http://www.albanymarathon.com/

 NEXT EVENT: The CFA guys will be running the CFA 10k at Seminar next week.  Brian is posed to win!

“Information, knowledge, is power. If you can control information, you can control people”. Tom Clancy

http://www.layguy.com/2007/08/11/google-information-utopia/

Check this out.  Very Cool Video:

 http://swerve.lifechurch.tv/2009/01/30/a-glimpse-of-the-future/

http://flipburgerboutique.com   

The Grandmaster Sensei and a couple of his followers visited Flips this past week (since I have been on the disable list I have focused my obsession on hamburgers).  Flips is, a modern burger joint located at 1537 Howell Mill Road, Atlanta —    it’s cool and hip. 

Flips’ menu offers 15 to 20 kinds of burgers served with vodka-battered onion rings, sweet potato tots and fresh veggies as “flip sides,” plus a liquid nitrogen milkshake bar with (yes, the rumors are true) a Krispy Kreme milkshake (as well as a bacon milkshake, and a sweet tea milkshake. Flips have good burgers, but they are not the best in town; but may be the most creative. Whereas you wouldn’t take you wife to Ann’s Snack Bar, Flips is a burger place you would take your wife.   

Give it a try

 http://www.runningthesahara.com/

On February 20, Charlie, Ray and Kevin touched the Red Sea, just a few hours before sunset. Their quest had lasted 111 days and taken them through 6 countries: Senegal, Mauritania, Mali, Niger, Libya, and Egypt. By the team’s daily GPS record, they had traveled over 4,300 miles (6,920 kilometers). They fought through injury and extreme fatigue to reach their goal, which changed them forever.

Earlier this week GMS and Sohei met for breakfast to discuss important issues facing our society.  Why do we care? Because life is too important!  That’s why we have developed a core philosophy on most of the major issues we face in the USA today.What the general population and the news media find important these days irks us.  We’re not appointing ourselves the arbiters of how everyone spends their precious time. We just want to point out that between the minutiae there lies some fairly important issues in the world today that deserve our attention.

We will not share our core philosophy in this blog post but rest assure that we will communicate our holy discontent.  We will spare no one, no organization, or no agenda.  We will speak the truth. 

 http://georgesbarandrestaurant.com/

The Grand Master Sensei and the Doctor had lunch at George’s this week.  This dive is older than Ann’s Snack Bar.  Why do joints with asbestos lined walls and bubble gum ladened table bottoms pump out some of the best burgers in the land? 

The things to snag at George’s are the burgers and rings. These are some of the best in Atlanta.  I know this will hurt some of y’all’s feelings but it may even trump Vortex’s.  I must get one of these tasty ground up cow morsels at least once a week.

The fries and onion rings are just awesome. Crunchy on the outside and heaven on the inside.  This dump is so old and the bathroom is the size of a coat closet.  But man, they do burgers rights.

Grand Master Sensei and Ronin went to Ann’s Snack Bar for lunch today.  Ann’s is an ATL landmark.  Since 1972, back when this once crime-ridden area was dubbed “Little Vietnam,” Ann Price has been hand-shaping the massive patties found in her Ghetto Burger. Last year, the famous meal in a bun was called “the best burger in the country” by The Wall Street Journal. Regulars from the neighborhood begin lining up before Ann’s opens, burger lovers drive across town for the experience, and tourists often drop in to see what’s the fuss. The burger starts with two ground beef patties. We guess they’re about a half-pound each. (Price says she doesn’t know the weight, she just does it by “feel.”) She tops them with bacon, chili, cheese, lettuce, tomato, mayonnaise, mustard and ketchup. It all comes stacked between a toasted bun. The counterpart is the Hood Burger, which features slaw instead of lettuce. Both are messy, indulgent and all-out glorious. But don’t be in a hurry. This is Ann’s world, and we just eat in it.And we ate every bite!

• 1615 Memorial Drive, Atlanta. 404-687-9207.

2008 was a productive year for the Grand Master Sensei.  Here are the numbers:

1716 miles run

57 runs of 10 miles or longer

47 weeks of running 26.2 miles or more

34.5 miles per week

150 average miles per month

280 miles run in August

34 consecutive days running

297 days run

1 marathon

4 half marathon

3 15k’s

2 10k’s

5 pair of running shoes

1:52:10 half marathon pr

1:13:02 15k pr

50:21 10k pr

71,180 situps

17,566 pushups

169 average weight

3 years a cancer survivor

1 surgery (rotator cuff)

 It’s all about the numbers.  What gets measured gets done.

 Happy New Year!

 1.  Basic Crunch- a.Lay on floor, knees bent 90 degrees, feet elevated. Hands at ears, or arms locked over chest grabbing your shoulders.b.Using your abs, control your upper body towards your knees until just your lower back is on the floor. Return to starting position.

2.  Twist Up-a.Lay on floor, knees bent at about 30-45 degrees, feet flat, and a foot apart, hands behind head, elbows out.b.In a controlled motion bring your elbow to its opposite knee by twisting and cruching your abs in that direction.c.Return to starting position and switch sides, bring other elbow to opposite knee.

3.  Push Through-a.Lay on floor, feet flat and 24 inches apart, knees at 45, arms extended out in front of you with hands forming a diamond, palms facing foward.b.Lift shoulders and very upper back off floor in the same motion of a carpet being rolled, still reaching out with hands, youre hands should reach through your knees and the whole motion should only move your hands about 6 inches foward.

4.  Left side Crunch-a. lay on right side with right leg flat on floor knee bent at a comfortable position to stabilize yourself and the left leg on top of the right in the same position. Right tricep flat on floor while the rest of the arm comes across you abs and your hand rests on you left obliques. Left hand resting behind head.b. Crunch your left side together by bringing out left elbow towards your left hip.c. For added tension to the obliques have your left leg extended straight out and as you do the crunch motion lift your leg up off the ground as well.

5.  Right side Crunch- Reverse above.

6.  Up and Twist-a. Same postion as twist up (basic sit up position)b. Do a sit up and once you reach the top twist your torso to the left, and then to the right.c. Return to start and do same motion only alternating twisting left to right and right to left on each one.

7.  Leg Raises-a. Lay flat out, hands under glutes, legs straight. (It may be less stressful on your back to lift your head off the ground as if you were watching your feet.)b. Slowing lift your feet off the ground until you feel your abs get tightest. Lower back to about 6 inches off the ground. (My motion is about 18″ at top and 6″ on the bottom, but find where tension is greatest for you.)

8.  Leg Tucks-a. Same starting position as leg raises.b. Bend your knees as you tuck your legs towards your chest. Your lower back should roll off the floor.

9.  90 Degree Ankle Touch-a. Basic Crunch position only with arms straight out at side.b. Crunch up as you reach and try to touch your ankles.

10.  Right Crossover Crunch-a. Lay in basic crunch position, then bring you left leg out with your left ankle resting on the right knee. This is the positon you will stay in for this exercise.b. By twisting and crunching the torso, bring your right elbow to the left knee.

11.  Left Crossover Crunch- Reverse above.

12.  Kick Ups-a. Same starting position as legs raises.b. Roll knees to face similar to a leg tuck, only this time your whole lower and some middle back leave floor.c. With abs tight, kick your legs straight up, hold and slowly go back to position b, and then the starting position. Do not use momentum.

13.  Head Raises-a. Same starting position as leg raises.b. Roll head and upper shoulders off floor, about 1/4 of a crunch.

14.  Scissors-a. Same starting position as leg raises.b. Raise left foot about 12″ off the floor.c. Lower left leg and bring right leg up. ( find the range of motion that works best for you. )

15.  Left crossover twist-a. Same starting position as left crossover crunch.b. Complete the left crossover crunch.c. Instead of returning to the start position, while still at the top of the crunch you turn your right elbow in toward your knee and extend the crunch even further by bringing the righr elbow as close to the right ankle as you can. ( My favorite exercise )

16.  Right crossover twist- Reverse above.

17. Head leg crunch-a. Basic sit up positionb. Roll upper back off floor, while completing a leg tuck with your lower body simlutaniously.

18.  Alternating Shoulder Lifts-a. Lay flat on floor, feet flat and 2 feet apart, legs about 45 degrees, head slightly lifted, triceps flat on floor with arms tucked against your sides, hands overlapped across your abs.b. Leaving your left side flat, twist so that your right shoulder goes towards your left knee. (Shoulder only comes about 6″ off the ground)c. Return to start and do same for other side, and thats one rep.

19.  Hoover-a. Get into a push up position but instead of supporting your upper body with your hands, your whole forearm is flat on the floor.b. Tighten stomach by lifting whole midsection away from floor. ( This gives a unique feeling in the abs, but I sometimes replace it with another exercise because it takes away some of the fluency of the program because the rest of the exercises are done on your back, but its worth a shot, good exercise. )

20.  180 Degree Ankle Touches-a. Same position as 90 degree leg touches, only legs are straight up ( a slight at the knee is fine. )b. Reach for your ankles are you crunch your midsection.

21.  Side bends-a. Lay on back, feet flat, about 2 feet apart, knees at 45 degrees, elbows pointing out while hands are on abs, head and upper back curled off floor.b. While keeping your upper back off the floor, bend your left side so that your left elbow approaches your left hip.c. Repeat for right side, and thats one rep.

22.  Alternate Leg Tucks-a. Basic leg tuck position.b. Twist slightly at the hips so that your knees are pointing to your left as you tuck them towards the left side of your chest.c. Do reverse for the right side, completing one rep.

23.  Alternating Push Throughs-a. Basic Push Through position-b. Do same as your would for a push through, only push through to the left of your knees, return to start.c. Push through center, return to start, and then push through right, return to start. Three pushes is one rep. 

http://youtube.com/watch?v=fk_usVg7Fp0      

David and Chip Millican completed the Atlanta Half Marathon this morning.  The Millicans have run this event together for the past 5 or 6 years.  David has participated in the Atlanta half or full for the 15+ years.  Congrats guys!

Subaru Of South Atlanta Presents The Getting Around Serenbe 15k Trail Race Nov 15th! 

A handful of the proud and faithful runners from Run Club USA tackled the Serenbe 15 Trail Race on Saturday.  For many of the runners this was their first trail event and they didn’t know what to expect.  The wet / muddy conditions along with a couple extreme hills made the event a challenge but at the same time the trails were beautiful and scenic.

 Taking top honors in his age group was Dr. Bedford Dwain Cox.  Cox’s Fighting Elk was a sponsor of this event so it was appropriate that we would win it.  Check out www.fightingelk.com to find out more information on Cox’s business.  Other runners who manage to cross the finish line were:  Jon Bridges, Rick Harrell, Mark Lawrence, Alan Reynolds, Ken Speir, and Don Swinford.   

Randy Gravitt attended the event to watch his daughter, Hannah, take 1^st place in her age group.  Way to go Hannah! 

Early in the race a deer came running (at top speed) across the running path and hit a runner and the runner ended up off the path by about 10 feet.  She avoided a serious injury by 1 or 2 inches.  This deer had antlers and could have really hurt this runner.  Fortunately she recovered and by the 9^th mile this lady had passed me.  She showed a lot of toughness to finish the race so strong. 

Great race guys!  See you on Saturday. 

GROGGINS

http://the100mileman.com/davidgoggins/

Check out David Goggins on the web and on YouTube.  What do you think?

It was reported to me today that John Bermudez ran the PTC 5k two weeks ago in 17:44:02 (5:43/mile).  I don’t know what else to say, but whatever John is doing in his training, I’m going to incorporate it into my schedule.

 Congratulations John!

SILVER COMET HALF MARATHON

The Captain, Ken Speir, ran an amazing race on Saturday, October 25th.  He didn’t break his BHAG of 1:39:59, but he did run an impressive race.  Here are his stats:

http://results.active.com/pages/displayNonGru.jsp?pubID=3&rsID=72109

1- 7:38

2- 7:36

3- 7:38

4- 7:32

5- 7:37

6- 7:31 

6.1- 45:33 (10k total time)

7- 7:49

8- 7:39

9- 7:19

10- 7:43

11- 7:42

12- 7:58

13- 7:49

.1- :46

Finishing Time = 1:40:20

CORRECTION

Mark Lawrence ran a 10k last weekend instead of a 5k as we reported.  We want to make sure Mark gets full credit!

RUN CLUB USA

Java Jot

October 18, 2008 

“it’s still all about the coffee”

Our Club has been going strong since 2005.  The Club is built on the foundation of relationships.  That has never more evident than today as a group of us ran the Peachtree City Classic.   As we gathered for a pre-race huddle at the local Starbuck, we encourage and harassed each other.  It was a clear reminder that it’s all about the coffee.  Special thanks to Larry Henry and John Turnage for providing pre-race motivational speeches. 

The 15k

As Bridges, Cooke, Cox, Harrell, Henry (Jaime), Henderson, Reynolds, Speir, and Swinford lined up for the start, you could feel the energy.  This was Cooke’s first 15k and it has been over10 years since Henderson ran a 15k.  This was Reynolds first serious race since overcoming injuries.  Bridges hasn’t run 9 miles in over a year, but you would never know it by his finish time.   Cox once again led the way, with Henry (Jaime) just a few minutes behind.  Speir pushed Swinford to a new PR.  Mr. Consistency (Harrell) had another tremendous race. 

The 5k

The Brooks’ Team (father and son) made an impact on today race.  Bruce has been coaching his youngest son for several months.  This was only Alden 2^nd race and already he has surpassed his older brother, Taylor, in grit, determination, and style.  According to those who have seen both Taylor and Alden run, they believe Alden will be able to beat Taylor in any distance race in a matter of months.  Rumor has it that Taylor withdrew from running today when he heard Alden was signed up. Let’s not forget the Aged Grasshopper, Bruce.  He has been a runner for more than 40 years and he’s still going strong! Dale Drake also had an awesome showing as he ran a fast and strong 5k.  Mark Lawrence couldn’t be with us today, but he did run a 5k at Georgia Tech with his daughter.  This is the 4^th straight year for Mark to run this event with her. 

Today’s Results

http://noisy.aiscomputers.com/~running/phpwebsite  

Vibram Five Fingers Shoes

As mentioned above, Alden ran in style today.  Check out the shoes he was wearing at:  http://www.vibramfivefingers.com/products/products_footwear.cfm   

Log-A-Run

Accountability is one of the greatest tools to keep us motivated.  Several of us have joined LAR so we can hold each other accountable.  LAR is a free online running log that can be viewed by others.  Go to: www.logarun.com .  When you sign up, you need to join Run Club USA.  Please give our Team “Read” and “Write” permission.   

Next Events

October 25^th       Silver Comet Half Marathon - Speir (Swinford is tentative)

November 8^th      Chickamauga Battlefield Marathon – Speir and Swinford are tentative

November 15^th    Serenbe 15k Trail Marathon – Bridges, Cox, Swinford (Harrell is tentative)

November 27^th    Atlanta Half Marathon – Millican (Swinford is tentative)  

If you want to be removed from this distribution list, please notify us at donswinford@gmail.com 

On Saturday (August 30^th) I was talking to a couple of runners at the water fountain at the Peachtree City Library.  They told me about their running club (The Darkside Running Club) and that they were sponsoring a marathon on Labor Day (September 1^st).  For some reason I was intrigued by the possibility of running a local marathon, but there were so many reason for me to not run it.  Such as:

·        Tired legs from running 31 consecutive days;

·        Tired legs from running 280 miles in August;

·        Tired legs from running 55 + miles the past 7 days;

·        Tired legs from having no taper time;

·        Lacked long runs (Longest run this year has been 14 miles);

·        Labor Day (time away from family); 

But there were a couple of reasons to run this event:

·        It would be a challenge – it would test my grit;

·        It would allow me to take advantage of my conditioning;

·        It would allow me to complete my 7^th marathon without spending money on travel, etc.;

·        Ken agreed to run a portion of the marathon with me;

·        My family encouraged me to try it; and

·        My competitive nature wanted to achieved something that seemed a little crazy; 

The race started at about 7 AM.  I had a cooler full of stuff to consume.  My plan was to run at a easy pace and take walk breaks occasionally.  The marathon consisted of 5 loops.  After each loop I went to my cooler and ate some food and drank Gatorade and grab a bottle of water for the next loop.  All in all I had a bagle with honey, 2 bananas, protein bar, 5 bottle waters, and 1 Gatorade.  This is the first time I have ate this much solid food during a marathon.  I believed the food helped me, especially the last 2 loops.  The weather was humid and warm.  I dropped 6.5 pounds during the race. 

Having Ken join me for 16 miles was a blessing.  He was feeling bad from the start but he sucked it up and did what he committed to do.  In fact, Ken kept encouraging me to finish the race.  The 4^th loop was the most difficult.  I ran it alone and my calves and feet started to hurt.  I started running 10 minutes and walking 2 minutes.  That seemed to help a little.  Before I started the last loop I changed my shoes and socks and grab my iPod.  The change of shoes seemed to help the pain a little.  The iPod was awesome.  I played the song, We Cry Out, by Kim Walker about 6 times and other tunes that were also upbeat.  The last loop was hard, but I never hit the “wall”. 

I finished the race with a time of 4:43:38 (10:50/mile).  Considering my long breaks after each loop and the short walk breaks during the last 2 loops, I am very pleased with my time.  I came in 5^th place out of 18 runners.  I think there were 11 finishers. The Darkside Running Club coordinated this event.  The Clubs members were nice and welcomed Ken and me to their event.  This was a certified course and medals were awarded to finishers. 

Check out the Darkside website at http://www.darksiderunningclub.com/index.html . For you guys who would like some accountability and harassment, I would like to suggest that you join our online running community at www.logarun.com .   Run strong 

Today marked my 6th event for 2008 — the Peachtree Road Race 10k.  My time wasn’t great, but I ran the course from Finish to the Start before I ran the event — 12.4 miles total.  This is my 7th PRR.  I ran my first one in 1985 and the next 6 from 2003 to 2008.  The PRR is the largest running event in the nation with 55,000 runners.  My other events in 2008 are:

 June — U.S.A. Army Hooah 10k, East Point, GA (I set a new PR on this one)

April — Granite Grinder Trail Half Marathon, Conyers, GA (My first trail event)

March — ING Georgia Half Marathon, Atlanta, GA  (I set a new PR on this one)

February — Mercedes Benz Half Marathon, Birmingham, AL

January — Callaway Gardens Half Marathon, Pine Mountain, GA

grandmastersensei –

- In 2007, there were a billion pairs of running shoes sold worldwide

- Estimates are that there are upwards of 75 million total runners in the USA (includes all levels and abilities)

Of the 8,000 dedicated runners surveyed in the 2007 National Runner Survey:

- 53% of these runners are Male, 47% are Female

- 94% are college educated

- 93% run at least 3 days/week, 64% at least 4 days/week, 35% run 5 or more days/week

- 35% have never completed a marathon, 64% have finished at least 1 or more, 33% have finished at least 4 or more, 17% have finished 10 or more marathons

Those are the macro trends, here are some of our personal preferences (always more interesting). In the last 30 days, 28% of us have had 5 or more glasses of red wine, 26% have had 5 or more regular beers, and 23% have had 5 or more light beers. Only 16% have had 5 or more mixed drinks.

What do we think about when we run? Food, sex, work, in that order.

- Half of us listen to music while running

- 15% of us use a GPS device

- 17% of us buy our running shoes online

In the last 12 months, we’ve purchased an average of 2.9 pairs of running shoes.

Guess what our favorite restaurant chains are?

1. Subway (61%)
2. Olive Garden (43%)
3. P.F. Chang’s (35%)

Interestingly, McDonald’s came in at 20%. McDonald’s! Never would have guessed that.

When it comes to shoe brands, Asics dominates with 32%. Nike comes in at 14%, Brooks and New Balance are locked at 12%, and Saucony isn’t far behind at 11%.

Although we’re running in Asics, we’re wearing Nike. Nearly 60% of us own Nike sports apparel, almost double the closest competitors (Asics, Under Armour and Adidas all came in around 31%).

The half-marathon is our favorite distance (40%), followed by the marathon (18%), and then the 10K (15%). Only 1.8% said the ultra-marathon was their favorite distance.

As for race size, the largest races in the world are as follows:

1. JPMorgan Corporate Challenge: Frankfurt 3.5 Mile (60,000 finishers)
2. Atlanta Peachtree 10K (55,253 finishers)
3. Sydney City2Surf 14K (54,900 finishers)

The largest marathons are:

1. ING NYC Marathon (38,607 finishers)
2. London Marathon (35,701 finishers)
3. Berlin Marathon (32,530 finishers)

Are these statistics what you expected? We’d love to hear your thoughts, musings, and insights on the state of the sport we love. All comments welcomed. Fire away!

The Grand Master Sensei ran his second event in 2008 — The Mercedes Benz Half Marathon in Birmingham, Alabama. He posted a time of 1:56:40 or a 8:54/mile pace. The GMS also ran this event in 2007.

The next events for the Run Club is the Ronald Reagan Parkway Half Marathon in Gwinnett County and the CFA 10k in Orlando (exclusively for CFA employees). Both events are next weekend.

By Grand Master Ninja

Fading motivation is the enemy of every great weight-loss plan. To stoke the fires, the Senseis reveal their never-quit, get-fit-quick tricks

You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.

A recent study by the Ronin found that only 9 percent of the Run Club regularly engages in “high levels of physical activity.” (That’s defined as three intense 20-minute workouts per week.) Another 63 percent are overweight, but they believe that exercising would make them healthier, leaner, and less stressed, but they don’t do it. At the root of this problem is motivation or the lack thereof.

It’s the difference between wanting to exercise and actually doing it. That’s why the advice you’re about to read is priceless. We’ve filled these pages with the favorite motivational strategies of the Senseis. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire the Moon Pies to exercise — and to stick with it.

1. Sign up for a distant race
That is, one that’s at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan.

2. Make a ‘friendly’ bet
Challenge your nemesis (e.g., Matt vs Travis). The first guy to drop 15 pounds, run an 8-minute mile, or bench- press 250 pounds wins. The key: “Make sure it’s someone you don’t particularly like,” which in Larry’s case is most everyone!

3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. “You’ll decrease your risk of heart disease while providing yourself with a very important, concrete goal.” No HGH, PLEASE.

4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at Starbux works well–for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. “Close friends don’t always make the best training partners because they may allow you to slack off or cancel workouts.” To keep this from happening, find a new, less forgiving workout partner every few months.

5. Compete
Find a sport or event that you enjoy, and train to compete in it. “It adds a greater meaning to each workout,” says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master’s games in 2005 (www.2005worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.

6. Think about fat
Your body is storing and burning fat simultaneously, but it’s always doing one faster than the other. “Understanding that you’re getting either fatter or leaner at any one time will keep you body-conscious so you won’t overeat or underexercise.”

7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. “You’re holding pure fat between your fingers.”

8. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there’s no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). “Since it’s for your health, it’s a contract they can’t refuse. And that will allow you to exercise guilt-free while acting as a role model for your children.”

9. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they’re completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. “You’re about 40 percent more likely to work out if you have strategies to help you overcome these obstacles.”

10. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. “You’ll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session.”

11. Don’t do what you hate
“Whenever you start to dread your workout, do what appeals to you instead.” If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you’re sick of your routine, find a new one. BUT never quit running

12. Go through the motions
On days when you don’t feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. “It’s likely that once you’ve started, you’ll finish.” This way, you never actually stop exercising; you just have some gaps in your training log.

13. Start a streak
There’s nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. “Every time your streak ends, strive to set a longer mark in your next attempt.”

14. Make your goals attractive
“To stay motivated, frame your goals so that they drive you to achieve them.” For example, if you’re a 200-pound guy, decide whether you’d rather bench “over 200 pounds,” “the bar with two 45-pound plates on each side,” or “your body weight.” They’re all different ways of saying the same thing, but one is probably more motivating to you than the others.

15. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. “It’s instant motivation”. If she’s hesitant, make a list for her — abs, love handles, upper arms, and so on — and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.

16. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: “If I don’t send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below….” (Include as many e-mail addresses — especially of female acquaintances — as possible.) “It’s nasty, but extremely effective.”

The Callaway Gardens Fitness Series kicked off with a marathon/half marathon on Sunday, January 27. Race routes include scenic roadways inside Callaway’s 13,000 acres, making this an enjoyable experience for participants and spectators alike. This year the Run Club sent only one runner, the Grand Master Sensei - Co-Founder of the Run Club.

This is the second year the Grand Master Sensei has particpated in this event. This year he achieved his PR: 1:54:50 or a 8:46/mile pace. He did run a 1:52:10 the second half of his Saint George Marathon event in October 07.

If you don’t know, the Callaway Gardens Marathon is a “Boston Marathon” qualifier. Many runners pick this event to qualify for “Boston” which has similar elevation changes. Over the past eight years, the Marathon at Callaway Gardens also has become very popular with the “50 Staters” (people whose goal is to run a marathon in all 50 states). Callaway Gardens has a reputation of beauty and hospitality that the “50 Staters” desire. The Marathon is two loops through Callaway Gardens. The Half Marathon is one loop.

This will be annual event for the Grand Master Sensei and he hopes that other Run Club members will join him in 2009. Next events for the Run Club:

Feb 10 - Mercedes Benz Half Marathon, Birmingham, AL
Feb 15 - Ronald Reagan Pwkway Half Marathon, Gwinnett Co., GA
Mar 30 - ING GA Half Marathon, Atlanta, GA
Apri 26 - Country Music Half Marathon, Nashville, TN

As the marathon season approaches, it is important for you to nail down your best marathon pace. Improper pacing is the number one mistake that marathoners make so having a really good idea of what is a reasonable pace can make your marathon experience much more successful (and enjoyable!).

Ways to Predict Your Best Marathon Pace

Runners and coaches have found several ways to estimate your best marathon pace. Here are a few good ones:

1) Race a half-marathon. Take your half-marathon time and double it then add five minutes. This has long been a quick rule of thumb for predicting marathon time. Doubling your half-marathon time and adding seven minutes is a bit more realistic for most marathoners. Of course, you can always use one of the many race time calculators and charts available online and in many running books to also gauge the marathon time predicted by your half-marathon performance.

2) Perform eight to ten 800 meter repeats. Run each repeat in the minutes and seconds of your goal hours and minutes of your upcoming marathon. Take equal recovery jog between each. For example, if you want to run three hours and thirty minutes for your marathon then run eight to ten 800 meter (2 laps of the track) repeats in 3 minutes and 30 seconds taking 3 minutes and 30 seconds jog between each. If you can perform this workout without having to strain to hit the time then this would predict that your marathon pace is reasonable. Special thanks to Bart Yasso for this “Yasso 800” workout.

3) Perform two to four marathon pace runs where you warm up then run for four to 10 miles at your goal marathon pace. If you can build up to an eight to 10 mile marathon pace run and not have to work exceedingly hard to maintain the pace, then your goal marathon pace is reasonable.

4) Run marathon pace at the end of a few long runs. If you can run the last four to eight miles of a long run at your goal marathon pace then your goal pace is reasonable. Do this on two to four long runs in the last couple of months before your marathon to get another gauge of whether your marathon pace is reasonable.

All of these methods are good but most coaches and runners find that there is no one single best predictor. Rather, it is a good idea to use several of the predictors listed above to better determine your best marathon pace.

Greg McMillan is an exercise physiologist and certified USA Track and Field coach. He helps runners via his website www.mcmillanrunning.com

Running science evolves, but our views about running do not.

We still believe that lactic acid is a “waste product” which causes fatigue and soreness, even though it is actually a key muscle fuel. We think that high-mileage training is the most-effective way to boost aerobic capacity, even though high-intensity efforts work better. We swallow the idea that low ferritin levels produce tiredness, even though the ferritin-fatigue connection does not exist. We hold fast to the notion that strength training is “anaerobic” and can’t boost VO2max and endurance performance, despite the fact that certain kinds of strength training create major upswings in both aerobic capacity and racing ability.

And we believe that runners gradually become more economical over time by carrying out lots of training. The underlying theory is simply that running tons of miles forces the body to adapt biomechanically in ways which produce the most-economical strides.

Running science has not been kind to this idea, however. In fact, a key study carried out by Russ Pate and his colleagues at the University of South Carolina with 188 experienced runners found that higher training volume was not linked with better running economy at all. This same investigation discovered that running economy was actually negatively correlated with age. In other words, the more years an athlete had been running, the worse was his/her economy.

Exercise science tells us that running more miles does not enhance economy - but that there are five key strategies which do optimize this key physiological variable. First, high-intensity interval training can get the job done. In various inquiries, interval training at intensities ranging from 93 to 106 percent of VO2max has been linked with significantly upgraded running economy. In a study conducted by Veronique Billat and her colleagues from the University of Lille in France, just four weeks of training featuring interval sessions at 100 percent of VO2max bolstered running economy by 6 percent.

Hill training also has a strong effect on economy. In a study carried out at the Karolinska Institute in Stockholm, Sweden, marathon runners who added twice-a-week hill workouts to their training regimes over a 12-week period advanced economy by about 3 percent.

Strength training can boost economy in endurance runners. An inquiry conducted at the University of New Hampshire with experienced, female distance runners found that a 10-week strength-training program enhanced economy by about 4 percent at 10-K race pace. The strengthening exercises in this investigation included squats, leg presses, bench step-ups, straight-leg and bent-leg heel raises, knee flexions, knee extensions, lunges, and a variety of core and upper-body routines.

Explosive training (combining reps of very fast running with high-speed, running-specific strengthening movements, including hops, jumps, bounds, and downhill sprints) is also great for enhancing economy. Research carried out by Leena Paavolainen, Heikki Rusko, and their colleagues at the Finnish Research Institute for Olympic Sports has linked nine weeks of explosive training with an 8-percent gain in economy (the largest ever observed in published research) at 5-K-type running pace.

In this Finnish study, the explosively trained runners ran about 45 miles per week over the nine-week period and improved both running economy and 5-K performance. A second group of runners covered about 70 miles weekly, neglected explosive training, and was unable to advance either economy or 5-K time.

A separate investigation carried out by Rob Spurrs and his co-workers at the Human Movement Department at the University of Technology in Sydney, Australia, discovered that just six weeks of explosive drills (with 15 total explosive workouts) enhanced running economy by from 4 to 7 percent at various speeds and upgraded 3-K running performance by almost 3 percent. The explosive movements utilized in this study included split-scissor jumps, depth jumps, double-leg hurdle hops, single-leg hurdle hops, squat jumps, and various bounding and hopping drills. The pervading theme for all of the exercises was to produce as much force as possible with the least amount of ground-contact time.

Finally, a significant reduction in training mileage can often enhance running economy (a finding which is just the opposite of the traditional view). In one study, a seven-day volume reduction which contained an essential core of high-intensity training improved 5-K performance by 3 percent and running economy by 6 percent in a group of well-trained endurance runners. The overall strategy blended an 85-percent reduction in weekly mileage with 400-meter intervals conducted at close to race pace.

Reductions in mileage are sometimes referred to as “tapers,” but tapering periods are usually associated with impending races, and the truth is that volume reductions can be inserted at any point in a runner’s overall schedule (not just before competitions), with very positive results.

Running economy is a strong predictor of performance, and thus it is an attribute which an endurance runner should work on throughout the year. By progressing steadily through general strengthening, running-specific strengthening, hill training, and then explosive work, by blending high-quality, pure running training with these forms of strengthening, and by strategically inserting periods of reduced mileage into the overall training scheme, a runner can be certain that running economy is moving in the right direction.

This year’s Wellspring 5k Road Race held many surprises for our Club members. Leading our team was Dwain C. Dwain finished 5th overall and 1st in his division (Master) with a 19:00 time. This event pushed Dwain into the professional ranks because he won and accepted a $50 gift card (from the USPS!).

A dark horse at this event was the Ronin. He was talking trash saying he was fat and out of shape. He stated that he has been boycotting running (yea right!). The Ronin ran a sub 9:00/mile pace with little or no effort. Brian G. put in another good performance and ran a sub 8:00/mile pace. Jamie, John B. and others ran an impressive race.

Ken S. and Tim W. were once again no-shows. This is to be expected.

Other Club News:
- Larry H. has decided to remain retired from running and fitness in 2008, except for his annual Nashville Half Marathon race
- Matt F. is recovering from major surgery and so is the Grand Master Sensei
- Randy G., Dwain C., and Matt F. are running in next year’s Boston Marathon
- Brian G. has set a goal to run a 3:30 marathon in 2008

Guys, Have a great Thanksgiving and we’ll see you on Saturday!

Ryan Hall won the U.S. Olympic trials for the marathon on Saturday to claim a berth for the 2008 Beijing Games in a race marred by the death of distance champion Ryan Shay.

The 28-year-old Shay, a four-times national champion on the roads, collapsed after passing the five-mile mark of the race. He was taken to hospital by ambulance where he was pronounced dead, race officials said.

“We all are devastated over Ryan’s death,” the U.S. track and field federation said in a statement. “He was a tremendous champion who was here today to pursue his dreams.”

Hall booked his place on the U.S. Olympic team with an emphatic victory, winning by more than two minutes with a time of two hours, nine minutes and two seconds over a multiple loop course through Central Park.

Dathan Ritzenhein (2:11:06) and Brian Sell (2:11:40) also qualified for the Beijing Olympics marathon on a windy, cool overcast morning.

“Today was a dream come true for me,” said 25-year-old Hall, who set a U.S. marathon debut record of 2:08:24 in finishing seventh at this year’s London Marathon. “I’ve been dreaming about this moment for 10 years.

“But as great as the moment is, my heart and my thoughts are with Ryan Shay and his family.”

Among the leading contenders to fall short was 2004 Olympic silver medalist Meb Keflezighi, who came eighth in 2:15:09.

“I’d like to congratulate the top three finishers. I hope they go on to Beijing to represent our country at the highest level they can,” he said.

CHECK OUT THIS RYAN HALL VIDEO http://www.godtube.com/view_video.php?viewkey=e593f8eba239bada1a0c

Copyright © 2007 Reuters Limited. All rights reserved. Republication or redistribution of Reuters content is expressly prohibited without the prior written consent of Reuters. Reuters shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon.

Here’s a great article on a great icon - Steve “Pre” Prefontaine had a short career as a runner, but more than 20 years after his death he’s still making his mark on the world of running. Enjoy!

He once held dreams of playing football, until he discovered running. It wasn’t long before running discovered Pre. If he wasn’t in school or working one of three jobs, he was churning miles. The town cops would stop him, this kid running through town in the middle of the night, his first run-ins with authority.

Greatness came early, high school records and titles, media attention. He earned it by racking up 11 straight victories in an undefeated season, by setting a national record in the 2 mile at 8:41.5. Destiny was in the wings. One day he received a note. “If you come to the University of Oregon, you can be the best distance runner in the world.” It was signed by Bill Bowerman. Over the next four years Pre never missed a meet or even a workout. Pre was different that way, with the work ethic of an Amish blacksmith and a threshold for pain and fatigue far beyond the rest of us.

Beyond the commitment was charisma, that intangible, undeniable force reserved for a handful of people destined to make a difference. He was tenacious, naive, a curious man, devoted to art, photography, and woodworking, yet capable of incredible focus. He loved people, especially kids, but hated sycophants. His perspective was crystal clear when it came to this country’s hypocrisy about Olympic athletes, who Pre saw as forgotten once the TV cameras were turned off. He would fight for their right to prosper, to make a living and to support the training efforts of all American amateur athletes. Such advocacy came with a price. But, what did Pre have to lose? This world-class athlete was living in a $60-a-month trailer and eating off food stamps.

He knew great triumph, great races, like the Hayward Restoration Meet. Pre and Frank Shorter traded paces through most of the 3 miler. Falling behind in the last lap, Pre kicked into the final turn in front of a Hayward Field full of “Pre’s People.” The screaming and stomping was beyond the experience of everyone there that day. Don Kardong, running third, recalled, “The noise actually rattled my stride down the final straightaway. I nearly stopped just to watch.” Pre won with an American record time of 12:51.4.

Equally powerful were his disappointments. Munich. On the heels of terrorist tragedy, Pre stumbled to a fourth-place finish, one stride away from a medal, one life away from the gold. Such is the great wheel, that from that moment of doubt, Pre would grow, change from the kid in Oregon to a man of the world. At this time Pre turned down a $200,000 offer to run the ITA circuit. To do so would have jeopardized his amateur status and a second race for the gold medal in Montreal, a race he wouldn’t live to run.

It is said the sky would clear when Pre stepped on the track at Hayward Field, a legend that holds more truth than myth. As for Pre, he was interested in reason not rapture. “When people ask me why I run, I tell them a lot of people run races to see who’s fastest. I run races to see who has the most guts.” Simple.

Nobody before. Nobody since.
• Pre set American records 14 times.
• He ran nine 5,000-meter races faster than 13:30.0.
• He broke the 4-minute mile eight times.
• He won 82 of 102 outdoor meets between 1970 and 1975, against top-flight competitors at distances from 1 mile to 10,000 meters.
• He won four NCAA 3-mile/5,000 titles and three NCAA cross-country championships.
• He won AAU 3-mile titles in 1971 and 1973.
• He won the Pan Am Games 5,000 in 1971.
• He won the 1972 U.S. Olympic Trials in the 5,000 and went on to race in one of the most dramatic races in Olympic history at 21.
• He ran the mile in 3:54.6, the 2,000 meters in 5:06.2, the 2 mile in 8:19.4, the 3,000 meters in 7:44.2, the 5,000 in 13:22.4 and the 6- mile in 27:09.4.
The apogee of Pre’s arc in the running world contributed greatly to Nike. His influence on design was significant. His commitment to promoting the fledgling brand legitimized Nike beyond all other efforts. But more than anything it was his spirit that helped set our course, a spirit shared by a small cadre of fleet-footed warriors from Eugene who ran headlong at life, who believed they could make the world a better place through sport.

Pre ran and won his last race on May 29, 1975, at Hayward Field in Eugene. He died the next day at age 24. But like Pre said, “I run best when I run free.”

The Run Club once again dominated the annual Peachtree City Classic. Members ran the 5k and 15k and many set PRs. It was good to get Moon Pies, Ronin, and Senseis together in the same event. Unfortunately the Ninjas were no-shows.

Race results can be found at: http://www.ptcclassic.com

Durden,
We have many world travelers in the RUN CLUB that run when away from home. With that said what is the appropriate running attire in a conservative mostly Muslim country? I’m thinking any place in SE Asia, the Middle East, or say areas where cultural considerations would be in play?

Sincerely,
World Runner

Dear World Runner,
It is true that the RUN CLUB has many world travelers. Ironically, my advice to RUN CLUB members traveling internationally is the same advice I would give RUN CLUB members traveling domestically. No matter how long your trip is scheduled to last, only pack one pair of running shorts. The style of running shorts (5” length, 7” length, split-side) is unimportant. Do not pack running shoes, performance socks, dri-fit shirts, or any other running-related apparel. Just pack the single pair of running shorts. The reality is you aren’t going to run. There is free USA Today in your room, stocked mini-bar, movies-on-demand. Where are you going? So why drag all that running stuff through the airport. The running shorts take up very little room and don’t weigh a whole lot. You can slip them on if you need to fetch ice from down the hall. You can also use them to buff-shine your golf shoes.

Ninety-five percent of RUN CLUB members don’t run. I think there is a solid 15-20% that have never run. They have access to all the cart paths in Peachtree City. They live in runners’ heaven…..they still don’t run. I am supposed to believe that when they land in Kuala Lumpur and its 120° outside, these guys are going to lace up their Asics? Come on…

Durden

The GMS and the Samurai have been role models in the way they have handled their victory in Utah. The other two guys, BG and KS, have been sore losers, bad sports, and terrible role models. The following are a few emails from the past 2 days:

From: Ken
Sent: Friday, October 19, 2007 8:32 AM
Subject: RE: SGM Race Report

Fury from heaven will be coming later in the day when I have time to go to the bathroom and write an email. As Popeye says, “ I can stands what I can stands, and I can’t stands no more”….. It will be bad Swinfreak. You got lucky. You cheated. I trained too hard to have you beat me. I’m still mad.

Ken
_________________________

From: Brian
Sent: Friday, October 19, 2007 8:25 AM
Subject: RE: SGM Race Report

The fall is going to hurt….. Get ready, Swinsei!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Heck, I can’t believe the Samurai and GMS beat me!!!!!!!!!

Thanks,
Brian

________________________________________

From: Grand Master Sensei
Sent: Friday, October 19, 2007 8:21 AM
Subject: RE: SGM Race Report

Samurai, you speak the Truth and your statement will be placed on our site. BG and KS have bitterness towards us. All of the other guys know that we won and that KS had a disappointing race in Utah. Time after time we have defeated those guys. A good example was at the ING GA Marathon. KS started the race 17 minutes before you and you actually beat him. I will say that BG and KS can run the first 90% of a race very good, but when a “gut check” is needed the last 10%, they give up. I’ve seen you guys work through the pain – I wish BG and KS could do the same. I’m pulling for BG / KS, but determination is not something you can teach. You either have it or you don’t. And they DON’T have it.

________________________________________

From: Samurai
Sent: Thursday, October 18, 2007 11:22 PM
Subject: RE: SGM Race Report

In order to be fair you should record my time as 2:59.27 in the annals of the Run Club archives. The hour was part of the agreement. Who else in RC history has broken 3 hours? For that matter, who do any of you know that has run a sub 4 without training?

For the record,

I will accept the fact that Swinford crossed the finish line first due to fact that Speir and I learned from great parents that we should always respect our ELDERS (as in freakin’ old people). We humbly allowed Swinford to receive great recognition and personal achievement by finishing first.

Now, let’s get the facts straight! I believe it was Randy “Samurai” Gravitt that invited Ken Speir and Brian Grady to participate in the Inaugural Samurai Invitational. Speir and Grady graciously accepted the invitation and the battle was on (Speir/Grady vs. Swinford/Gravitt). In the end, the St. George Office results reveal the Speir/Grady are the champions of the 2007 Inaugural Samurai Invitational.

TEAM SPEIR/GRADY
3215 BRIAN GRADY FAYETTEVILLE GA 39 M 03:50:39 03:53:47
2544 KEN SPEIR NEWNAN GA 47 M 03:48:07 03:51:14

Total Time: 7:41:53

TEAM SWINFORD/GRAVITT
2994 DON SWINFORD FAYETTEVILLE GA 52 M 03:48:03 03:51:13
2516 RANDALL GRAVITT SHARPSBURG GA 42 M 03:59:27 04:02:37

Total Time: 7:47:30

Clarification of the quote below:

Original/Published Quote: “From day one we said we would beat them and we did…”
Correction of Quote: “From day one we said we would beat them and we did not.”

Thanks,

Brian

There is something about the St. George Marathon that will always be special to me yet I can’t put a finger on it, unless it’s beating Speir and Grady. Maybe it’s because it was my sixth marathon and the most among the Run Club members. Maybe it’s because of the stunning beauty that greets you at Mile 14 as you enter Snow Canyon. Maybe it’s the world-class volunteer support and flawless execution of race logistics. It’s all of those things and more, but it’s mostly beating Speir.

This year’s race was particularly special as I was attempting to run a sub-4 hour marathon. My previous PR was 4:27:45 at the Boston Marathon in April 07. My next best time was 4:34:45 at the New York City Marathon in November 06. A 3:59:59 seemed like a possibility, but I still had my doubts!

I had spent hours in the days leading up to the race pouring over the average splits I needed – 9:09/mile. I had to figure out how to maximize the down hills and conserve while running the up hills. After studying my training, reviewing the maps and general knowledge of the course, my projected time, my best case scenario came out to be 4:02:04. But Team Utah threw me a curve the day before the event – they challenged me to run a 3:50:00 marathon. That seemed too fast but I have never backed down from a challenge. We decided to run with the Cliff Shot Pace Setter by the name of Star. Star was a 32 year old female runner with dozens of marathons to her credit. Her PR was 3:17:00. While it seems tedious if not anal to micromanage splits over a 26 mile distance, Star believed it’s incredibly important when a specific time is desired and on a course as unique as St. George.

Race morning temperature at Central (5,200 elevation) was 36 degrees with a 10 mph wind mostly out of the west. The skies were clear with just a sliver of the moon and billions of stars. I got off the bus at 5:45 giving me one hour to ponder, pee, poop, and freeze…and then pee again and again and again. I took full advantage of the bonfires. The bonfires were really a neat aspect of the race. The bit of wind was just enough to make standing elsewhere completely unbearable. It’s fun to gather around the bonfires in the pitch black night listening to people talk about the upcoming race. I could tell that Speir was nervous.

I exchanged pleasantries with the Grady and Speir, but Gravitt and I had business to take care of – it would take a tremendous effort from me for the team of Gravitt / Swinford to defeat the team of Grady / Speir. What many of you don’t know is the injuries that Gravitt has had to deal with for the past 4 months. There’s no doubt that he’s a Warrior – a Samurai.

The starting horn went off at 6:45 am MDT. That first quarter mile into the early morning chill is always breathtaking. I decided to start with a long-sleeve shirt, a cap and gloves to help my body warm up. Man it was dark but I’m used to running in the dark so it wasn’t anything unusual.

Mile 1 came in at 8:52. A bit faster than I wanted but not surprising given the adrenalin that comes with the start of any race. It definitely wasn’t silly fast like a 8:10 or something.

Mile 2 split was 9:02 which was a very comfortable pace.

Mile 3 was 8:30. It marked the first water station which I missed because I had to pee and I didn’t want to waste any time getting water this early in the race. I did have a small bottle of water that I generously shared with Speir. He drank the whole bottle of water — a little rude I thought. Peeing cost me at least 30 seconds and I was a good 20 yards behind Star (the Pace Setter). I quickly jumped back up with the pace setter and I was feeling good.

At Mile 4 the pack was still largely intact. The split was 8:53. It was a bit of a drop in elevation and I knew I needed to take advantage of it with the mile-8 hill at Veyo. I was on a sub-4 hour pace and I was doing well. No problems to speak of. The first signs of daylight were in the east but temperatures were still cold.

The Mile 5 split was 8:39 and it marked the next water station. It was time for some Gatorade. I grabbed a cup of it from the faithful volunteers and drank it gone. I learned from Master Sensei Millican that when you grab water or Gatorade from a volunteer it’s important to make eye contact with the volunteer that I’m going to take the cup from so they know I’m coming. I even point right at them. I didn’t want to slow down. I had five miles in the rear view mirror and I’m feeling great, I’m well hydrated and tolerating the cold.

Mile 6 has a pretty decent downhill. I knew from my race preparation that this needed to be a fast mile to take advantage of the downhill. The split came in at 8:39 – a little disappointing. It was fast for me but it needed to be a little faster. I could ill-afford to stroll through mile 6 with the daunting uphill miles of 8-12 still to come. But overall I was pleased to this point.

Mile 7 was in 8:41. Another good mile. I shed my hat and long-sleeve shirt. This was also the third water station, which I drank 5-6 ounces of water and was feeling very good about my hydration so far. Veyo is an important landmark in the race. Despite its tiny size, the town always manages to have people out cheering in the morning. Perhaps there are people crazier than marathoners. It also marks the end of what I consider to be Phase One of the marathon. The course has shed 787’ of elevation at this point and over the next four miles, we will have to gain 249’ feet of that right back, nearly 100’ of that coming in less than one mile. Miles 8-12, in my estimation, are where you have to be very smart about how you run and be patient or you will ruin your chances for success. I believe the race cannot be won from 8-12, but can absolutely be lost.

As we started Mile 8, which is almost entirely up Veyo hill, the pack had thinned. Grady and Speir had taken off ahead of me while Gravitt dropped back a little. Please understand Randy was dealing with pain from his injuries – but he was hanging tough. I had planned to give back some time to Mr. Veyo Hill and run about 9:45 up it. As a pack we reminded each other to take it easy up the hill which we did. I crested the hill having finished Mile 8 in 9:32. It was exactly where I wanted to be when I assessed the situation entering Veyo.

While Veyo is pretty steep hill, I actually think the next three mile are harder because they give a false sense of security. They aren’t steep but their climb is steady and it’s really easy to run them too fast. Mile 9 came in at 9:01. I also was feeling very good and knew that I had run Veyo properly and that my time would come down to make up for the uphill stretch. I was also able to get a good swig of Gatorade at the aid station. I urinated again at mile 9 which cost me another 30 seconds.

By Mile 10, I was at least 40 yards behind the Pace Setter and I could no longer see Grady or Speir and I had no idea of where Gravitt was either. I was alone but focused. Mile 10’s split was 9:09.

Miles 11 and 12 I ran a 9:12 and 8:55.

Mile 13 is pretty flat. I picked up the pace a bit after running the toughest stretch of the race and wound up with a 8:31 at 13. At the half way point I crossed at 1:56:20. My previous best half marathon was 1:55:30, so I was pleased with my performance so far.

With the toughest and slowest part of the race behind me, I was feeling as good as you could feel after running half a marathon. I knew my best was yet ahead. But, another 13 miles is still a long way to go. Where were the guys? They must have been feeling good to be so far ahead of me.

Mile 14 marks the end of Phase 2 and the beginning of Phase 3. It features the most beautiful stretch of running I have ever witnessed and at about the time I first saw the sun. At Mile 14 I’m still seeing my breath. Mile 14 is a slight downhill and I checked in at 8:40.

Mile 15 and 16 are stunningly beautiful but brutal downhill stretches. Running the tangents on these two miles is critical unless you want to end the race having run 27 miles. You lose 450’ of elevation over these two miles. Mile 15 I was a fast 8:08 and the next mile I backed off a little and did a 8:28. Once again I drank some Gatorade and urinated for the third time – another 30 seconds were wasted. At this point I could barely see the Pace Setter.

Miles 17 and 18 were blistering as well. I grabbed Gatorade at 17 and plugged along. These two miles drop another 282’ in elevation. Mile 17 comes in at 8:12 and mile 18 at 8:25. It was at this point where I started to feel the effects of the punishing downhills. The calves were aching which was good because it meant I was pushing off on the downhills rather than braking. But overall the quads felt good. It was at mile 18 I decided to push harder and harder.

Mile 19 drops a modest 43’ feet in elevation. Mile 19 came in at a very respectable 9:00. This was my slowest mile on the second half of the race. I was thrilled because I felt really good. I continued to push and push hard.

Miles 20 and 21 combine for a drop of 392’ in elevation drop. I took very good advantage of mile 20 managing 8:38. It was at this point I was expecting to hit the wall, but instead I passed the Pace Setter. Mile 21 was a 8:14. That was a huge mental boost because it showed I still had something left with only 5 miles to go.

Mile 22 was a huge gut check. I had to stay focused – I couldn’t get distracted by pain or boredom. It was towards the end of the 22 mile that I saw Grady ahead. I clocked in at 8:35 on mile 22. I ran directly behind Grady for almost a mile until I pulled up beside him at mile 23.5. We ran together for a little while until Brian started having cramps. Mile 23 I ran a very respectable 8:18.

All I remember about Mile 24 is it sucked but I somehow managed a 8:35. I have no idea how. With two miles to go, I was assured of a sub-4 hour marathon as long as nothing really bad happened. The best part of mile 24 was I saw Speir some 75 feet ahead of me. I didn’t think I could catch him at first but as I watched him I realized that I had a chance to do so.

Miles 25 and 26 were 8:16 and 8:31 respectively. Very acceptable! As I turned on to 300 South to complete the last quarter mile of the race I began to really appreciate my accomplishment. But Speir was still in front of me with .2 mile to go. I made by move with thousands of onlookers cheering for me. I pumped my fist and they cheered louder. I was on Speir’s butt and on my way to victory! Just before the finish line I pulled next to Speir and to see his expression is something I’ll never forget. To say the least, Speir was surprised. As a true gentleman I finished the race side by side with Speir. He did start the race before me so my time was actually 4 second faster than his. I ended up at 3:48:03. I ran a negative split! My second half was 1:52 and some change. The second half was actually a PR for a half marathon.

And then to greet Grady and Gravitt at the end and see how happy we were for each other was something we’ll remember forever. The Gravitt / SWinford victory had a sweet taste to it.

This race was perfect in every way. The weather was sublime. Finishing temperature was around 55 degrees, a far cry from Chicago’s weather the next day…the race that Dr. Cox ran.

I am so blessed. God has blessed with the mental and physical toughness and determination to beat those guys, especially Speir. I am so blessed. We all achieved PRs and beat our sub-4 hour goals.

I am very grateful to the organizers of this race and particularly to the volunteers. There is no finer run marathon in America (at least until the next one).

Chicago
Marathon Shut Down After 4 Hours Due to Heat, One Runner DeadSunday , October 07, 2007

CHICAGO — In a race run in scorching heat that left one man dead,
Kenya’s Patrick Ivuti won the Chicago Marathon by a fraction of a second Sunday. Another 250 runners were taken to hospitals because of heat-related ailments. The 88-degree heat and sweltering humidity were so draining that organizers shut down the second half of the course four hours after the start.Ivuti leaned at the finish line to edge Jaouad Gharib of
Morocco by 0.05 seconds.
Ethiopia’s Berhane Adere rallied to successfully defend her women’s title.Chad Schieber of Midland, Mich., 35, collapsed while running on the South Side and was pronounced dead shortly before 1 p.m. at a Veteran’s Affairs hospital, the Cook County medical examiner’s office. An autopsy was scheduled for Monday.There was another running death Sunday in
Arlington, Va. An unidentified runner from
Virginia died during the Army Ten-Miler, collapsing near the finish at the Pentagon. The race started in 70-degree heat and high humidity.These were record temperatures for the Chicago Marathon, topping the mark of 84 degrees in 1979. Runners were diverted to the starting area, where they were provided with medical attention and cooling misters. Shortages of water and energy drinks were reported along the 26.2-mile route.“We’re seeing a lot of our participants slowing,” race director Carey Pinkowski said. “It was a contingency plan we had in place and we decided to implement as a precautionary measure.”At first, organizers hoped those who passed the halfway mark could complete the run. But eventually even those recreational runners were told to turn back.Still, some runners persevered, although organizers said they didn’t know how many completed the course. Helicopters hovered over the race course while police officers shouted through a bullhorn and warned runners to slow down and walk.Almost 10,000 of the 45,000 registered runners chose to not race in the heat despite more mist stations, cooling buses and water-soaked sponges.Lori Kaufman, a runner from
St. Louis, said she was told to start walking at mile 14. She said the fire department turned on hydrants to hose people down along the course.Paul Gardiner, a runner from
England, said the weather made for a “brutal” run.“We were at about 18 miles and we heard they canceled it and that kind of sent a little bit of concern through the crowd,” he said. “It’s just it’s impossible to run.”Ivuti, competing in only his second major marathon, was timed in 2 hours, 11 minutes, 11 seconds in the closest finish in the race’s history. He was the fifth straight Kenyan to win the race.“I had never seen a marathon finish up close that was like that,” head referee Pat Savage said. “This was really close, but at the same time you could see that one man was ahead of the other.”Adere was timed in 2:33:49 after passing a surprised Adriana Pirtea, who had a comfortable 30-second lead after 24.8 miles.Ivuti and Gharib surged ahead of defending champion Robert Cheruiyot and Daniel Njenga at the 22-mile mark to make it a two-man race. Gharib led for much of the final 4 miles before Ivuti made a push on the final mile.“One thing I had in my mind was that everybody is going to face the same heat,” Ivuti said. “I had no problem with that because everybody was going through the same thing as me.”The duo traded leads on the stretch run down

before Ivuti’s final push at the line. The race was so close that it took organizers several minutes to determine the winner.Njenga finished third and Cheruiyot fourth. Cheruiyot was in position to contend but stomach craps forced him to drop back after 22 miles. Cheruiyot, who last year slipped on the finish line and banged his head on the pavement as he raised his hands to celebrate, finished in 2:16:13.Pirtea waved to the crowd as she listlessly approached the finish line. But a final push on the last mile by Adere caught the Romanian in the final stretch.“At 40 (kilometers), I could see she was going slowly,” Adere said. “I knew if I started working from that point on, there was a possibility to catch her.”Pirtea tried to sprint toward the finish line, but finished three seconds behind.“I had tears,” Pirtea said.American Kate O’Neill finished third and Liz Yelling was fourth.

The following review was written by a 2006 participant of the SGM. Let’s hope and pray we’ll have a better experience than this runner.

I’ve distributed this write up to a small group of you previously. But if you’re as concerned as I am about the alarming paucity of Random Reviewer content being produced by tweedledee and tweedledum, you won’t mind.

The first thing you see when you look at the elevation profile of the St. George Marathon in southern Utah is that it seems to be nothing but beautiful, gentle downhill between the start line way out in the high desert past Snow Canyon, and the finish in downtown St. George, UT. Bull! You run a rolling course for the first 20 miles (slight overall elevation loss, some really huge uphills), and lose almost the entire chunk of elevation down an 8% grade road between miles 20 and 23. Just what you want after 20 miles of running: a road so steep they have to put a brake test area for trucks on the side of the road.

I’ve got some thoughts about marathoning that kind of coincide with the way the race went for me. First, the start. It’s dark, it’s crowded, and everyone is waiting for a bathroom. You hydrate for a week, and try to lose it all in the 5 minutes before the gun goes off so you won’t waste time during the actual race. Turns out, most runners still need to stop a time or two during the race. Some more than others. And some don’t stop at all, even though they probably should.

The gun goes off, everybody cheers, and nobody moves. There were something like 6,000 people signed up for this race; it takes a while to get a train like that moving. I had time to run to the bushes one last time and still make the start. Not that that helped.

I’ve heard the first 10 or so miles of a marathon described as “the stupid miles.” Ain’t that the truth. Everybody is happy, friendly, if you’re with someone, you joke and talk. The grim death march that is the last 6 miles is nothing but a shadowy foreboding, hardly even at the back of everyone’s minds. My brother-in-law and I spent the first several miles admiring the people around us. There was one huge man in a muscle shirt and gym shorts who startled us by making continuous horse noises as he ran. He’d apparently discovered some kind of tantric breathing mechanism that conserved oxygen as he ran that involved the fluttering of his lips every time he exhaled. As we watched the horseman go by, he actually lifted his arms and admired his biceps several times.

Another woman appeared to be some kind of perpetual motion machine, or maybe she was under the impression that she was still in her basement running on her elliptical trainer. Her peripatetic gyrations kept us amused for at least a mile or so. That is, until she disappeared up the road.

That’s right. Up the road. See, before you get all self-righteous on me and complain about how I’m making fun of people, let me tell you, I know these people can kick my butt. The first time I rode the Leadville, just as I was about to cross the finish line in a very respectable time of about nine and a half hours, I was passed by a sprinting 55 year old man on a rickety old rigid bike. I’m pretty sure he was also wearing jeans and a hockey helmet.

That’s one of the things about racing, endurance racing in particular. I can’t really speak for the people up at the front of the pack, for obvious reasons, but the cool (or demeaning, depending on your perspective) thing about endurance racing is that it is a fairly level playing field. Spazzes, old people (older than me, I mean), whatever, you can compete. In fact, these aren’t really races. They’re “events.” About 1 percent (yes, I pulled that number out of my ass) of the participants are actually racing. The rest of us are simply participating, and maybe racing against ourselves and our own private disabilities.

It’s a beautiful thing. The hard body encased in lycra (and I’m not placing myself in this category, again, for obvious reasons) is as likely to get passed in an endurance event by an old fat guy in jeans and cowboy boots as by a fellow 24 Hour Fitness aficionado. The grandmother who runs like she’s constantly swatting at a swarm of bats around her head is as likely to drop your butt as the 19 year old track star in the $200 shoes.

Anyway.
So the course rolled gently for several miles, and descended for a mile or two to mile 7, the Veyo valley. Eric and I had been running together pretty well, keeping to about a nine minute pace, which I was hoping to pick up in the second half and maybe average it out to around an 8:45 pace by the finish. But as we reached the valley, we could see a monstrous hill in front of us. This was no gentle roller, no gradual incline. It was more like a mountain pass, a five percent grade that climbed the flank of an old volcano for about a mile.

Luckily, at the bottom, I had reached the point where 7 miles of running had finally settled my huge Outback Victoria Filet dinner from the night before into my lower midsection, so I told Eric to go ahead and tackle the hill, because I needed to sit for a bit. Several people had the same idea, so it took me quite a long time to get the privacy required. It’s not as if I could use the side of the road just then, because there was a television news crew wandering the road right there trying to find out if runners were afraid of the mountain in plain sight up the road.

Here one is faced with a racing dilemma. You wait in line for a toilet. You finally get your chance after several wasted minutes. You do your business in record time. But due to race food and nerves, it hasn’t been the squeaky clean procedure you were hoping for. How much time do you spend on cleanup? You’re sweaty, you’re hot, you’re tired, and it’s only going to get worse in the 19 miles to come. Who cares? I compromised, and used half a roll instead of the whole roll I would normally consume. I ended up facing this dilemma 3 times during the race. I like to think of these pit stops as rejuvenating, rather than delaying. Wish I’d brought a magazine.

Which brings me to another thing that MUST GO. If one is racing, rather than participating, competing and contending rather than recreating, I can understand the urge to maintain pace, to not let nature get in the way of speed. But there were old women on a 5 hour pace who would simply move to edge of the road, and without breaking stride, pull their shorts to the side and expertly pee as they ran. What’s up with that? Lance Armstrong, I can understand peeing from the saddle. Grandma Wilson rolling along doing 11 minute miles? Hello? There was never a time during the race, until we entered St. George at about mile 23 that I didn’t see someone either sprinting for the bushes or returning from the bushes. Seems appropriate enough (discounting the eco-damage). But peeing mid-stride? So you can finish in 5:10 instead of 5:11? Stop it.

Anyway.
Outside again, I approached the point in the road where the young news reporter was asking passing runners if they were worried about the huge hill in front of them. I had worked up a complicated shtick to use: when she asked me about the huge hill ahead, I would blithely ask “what hill,” and when she pointed it out, I would grab my head with both hands, shriek, run around in circles, and re-enter the outhouse. That would be sure to get me on the evening news. But as I ran by, the woman totally ignored me. Not photogenic enough I guess. Another good joke died without an audience.

The hill was a monster, but I treated it like a bike climb. Just keep your head down, don’t look at the top, and churn. Many people were walking this hill, which might have been a good strategy, saving the juice for later, but I couldn’t resist the challenge. I ground it out, and at the top, I was just about to raise my arms in triumph, when I realized that I had only reached a change in grade, that the course didn’t stop climbing for another couple of miles, just visible on the horizon. Damn them all to hell. No, not the apes, the course designers.

About half way to the summit, I rejoined Eric, but he seemed to have slowed a bit, maybe as a result of having 7 miles be his longest training run of the year. We ran together for a half mile or so, and I bid him goodbye. I still had an idea of finishing in close to 3:45, and I wanted to see if I had it in me. (Spoiler Alert: I didn’t.)

I had expected to see my lovely and talented wife at about mile 16, and as I was approaching that milestone, I felt as good as I had felt the whole race. Passing the aid station, and coming up on the raft of spectators that had managed to find this remote outpost, I started running faster, and was prepared to raise my arms over my head again, and shout “I’m King of the World!” But Kim had been deceived by the creaky old lady at the registration booth who gave her directions on how to get to mile 16, so I only got to show off for the volunteers and voles.

The scenery was fantastic, and this part of the course was mostly gentle downhill. Until the big, unlisted nightmare hill at mile 18, which almost broke my spirit. Almost. But I’m a survivor.

Hitting mile 20 in a marathon is like going down the rabbit hole. Everything’s different down there. The same old rules don’t apply (Pi is a round number, gravity accelerates things at 40 feet per second per second, and Idaho is not a red state), and you do whatever’s necessary to survive. You pick out spectators and make their faces mental targets of verbal zingers to motivate you to finish. You fashion slights, however trivial, to create emotion and energy. And here in St. George, mile 20 is also where the road drops off the edge of the Earth. “Here Be Monsters.” And how. Only instead of “Here Be Monsters,” the sign at the side of the road says “8% grade ahead, brake check area.” It would be better to curl into a ball and roll down the road.

Running downhill can be fun. Trail running, it can even be exhilarating. After 20 miles of marathon running, it’s hell. But what are you gonna do? You run. Every step pounds your quads, and the blisters on the balls of your feet pop every couple of steps, and quickly reform new blisters on top of the old ones.

I saw my beautiful and supportive wife at mile 23. She seemed to have been expecting me earlier, so I had to wave my arms to get her attention, but she responded wonderfully. She ran (slow enough so I could keep up) along side me for a while in her sandals, yelling encouraging things into my ears, and telling me how good I looked, when I knew damn well I looked like smeared dog shit. She did her best, but a marathon is 26.2 miles, and she only got to run with me for about .1 miles of it. It’s lonely out there.

The last couple of miles are still kind of blurry, and I’m not sure if the passing of days has clarified my recollection, or simply blurred it, but this is what I remember: I remember the kind generosity of cheering citizenry, who had garden hoses spraying down grateful runners. I remember helpful aid station volunteers handing out hand towels soaked in ice water. And I remember little gremlins chasing me and biting at my feet.

I managed to motivate myself for at least a mile, from 24 to 25, by screaming at the little beasts. Out loud, using language that would make Quentin Tarantino blush. It certainly made the kindly old ladies blush in their lawn chairs in this quaint Southern Utah town. But it got me to the final turn.

The downside is, the final turn is almost a full mile from the finish line. I turned off Bluff Street, and I could see the big blue balloon archway of the finish line at the end of the road. So I turned it up a bit. But after a hundred yards or so, I was ready to die, so I had to back off. I think I kicked for the finish line at least 4 times. By the time I actually crossed the finish line, I had no kick left, and I barely crawled across the line, glanced up at the finish time of 3:53:27, and camped for several minutes in front of the first water mister I saw. Then I knelt down and removed my shoes, and crawled to a shady spot in the grass, laid down, and wept.

St. George Marathon Final Scores
Marathon gets an 8
I get a 2
Running gets a 0

After 15 weeks of intense training for the Saint George and Chicago Marathons it’s now time to start tapering. The past 3 months we have trained 6 days per week, ran in excess of 200 miles per month, suffered through injuries, and stayed focused as a laser beam!

Many runners fail to realize that one of the most important aspects of marathon training is the taper phase. But let me assure you that the five of us have been looking forward to the taper. Yesterday we ran 23 miles, except for the doctor and he ran 24 and the Samurai ran only 2 miles. We attempted to run at marathon pace. Gret8i and the Captain was able to do so, but the rest of us failed to achieve marathon pace for the duration of our run.

Let me share with you why we are so excited about the taper. Here’s a normal training week for us:

Sunday — 8 Mile (recovery run)
Monday — Speed workout — 2 miles warm-up, 16×100, 12×200, 8×400, 4×800, 1.5 mile cool-down = 10 Miles
Tuesday — 8 Miles (easy)
Wednesday — Tempo — 2 miles warm-up, 5 miles @ 8:00/mile, 2 mile cool-down = 9 Miles
Thursday — 8 Miles (easy)
Friday — Off
Saturday — Long run — 15 miles
Total Miles — 58 Miles

Needless to say we are looking forward to reducing our mileage and intensity. We believe all of us will achieve PRs. If we don’t we will be extremely disappointed. We have trained too hard to not accomplish our goals. The accountabilty we have had is the key to our conditioning and focus. We have stayed in touch and confronted one another as needed. Most of our runs have occured at 5:00 to 5:30 AM. This summer in Atlanta has been very hot, with temps around 100 degrees for several weeks. It has been very humid too.

And now it’s time to taper!

GMS

For the third straight year, the Ronin has done the Peachtree City Tri. This year marks a PR for him!

In an undercover investigation by the leadership of the Run Club, it has been determined that the Ronin has been rebelling against the Run Club and discouraging the Moon Pies from running. All along the Ronin has hired a personal training named Vince and he has been training harder than ever. The investigation concluded that the Ronin has a deep rooted wound from when he was a band geek in HS and college. He hates jocks and wants to prove that he is better than them. That one reason that he races cars too.

Moon Pies — Be aware than you have been tricked. While you’re getting fat and lazy, the Ronin is working hard to be the most decorated RC member. He is on his way of winning the Bling Award for the 2nd year in a row. Don’t let him manipulate you any longer. Stand up and be the Moon Pie you were meant to be!

Regardless of the findings of the investigation, we must recognize the Ronin for his accomplishment. Congratulations and keep up the hard work. But stop being negative and encourage your fellow RC members.

BTW, the Ronin is 44 years old today. I’m not going to tell another guy happy birthday, but I thought you might want to know.

RUN STRONG and Stay away from HGH!

Run Club Moon Pie, Dwain Cox, finished third today in the Masters Division at the Georgia State Championship 10K in Macon, Georgia.  Dr. Cox’s goal for the race was to have a sub-39:00 time and he beat his goal by finishing with a time of 38:18.

According to Dr. Cox there were two pretty good hills.  “The second one at mile 4.5 kicked my butt.  But, I had a strong last mile, said Cox.”

Cox ran this event with Josh Myers (formally worked at Run Fit and many of you may know him) who won the Georgia State Championship!

In five weeks Dr. Cox will be running the Chicago Marathon on October 7th. 

One more week of training is now behind us. The 5 of us focused on quality runs rather than quantity this week. Our mileage was down slightly but the intensity of our runs were solid. For the first time in 2 months I took 2 days off from running in hopes it would give me fresh legs on my long run. It really didn’t work, but it was good not to run for 2 days straight. Here’s my mileage for the week.

Sunday 10.5 (recovery run)
Monday 5.0 (easy)
Tuesday 8.75 (tempo - 2 wu, 5 @ 8:20/mi, 1.75 cd)
Wedneday 8.00 (speed work - 2 wu, 16×100s, 8×400s, 4×800, 1 cd)
Thursday off
Friday off
Saturday 20 (10:02/mi)

Total Mileage = 52.25

I’m looking forward to the SGM. I have never trained this much or as intense, so I’m expecting a PR. The FART Plan is working. I’m now at 168 pounds. That’s about a 15 pound drop since I started training. And the good news is I’m eating like a pig!!! The FART Plan was first designed for a couple of Ninjas, but they didn’t have the discipline to stick to it. They are now on the CRAP Plan (Can Resist Adding PHat).

The Run Club has picked up recently after we had a couple of guys trying to destroy it. The Moon Pies have banded together to support the Senseis. We have over 15 members committed to the Peachtree City Classic 15k or 5k events.

Have a great week,

GMS

By CARA RUBINSKY
Associated Press Writer

NEW HAVEN, Conn. — Two people who sprinkled flour in a parking lot to mark a trail for their offbeat running club inadvertently caused a bioterrorism scare and now face a felony charge.

The sprinkled powder forced hundreds to evacuate an IKEA furniture store Thursday.

New Haven ophthalmologist Daniel Salchow, 36, and his sister, Dorothee, 31, who is visiting from Hamburg, Germany, were both charged with first-degree breach of peace, a felony.

The siblings set off the scare while organizing a run for a local chapter of the Hash House Harriers, a worldwide group that bills itself as a “drinking club with a running problem.”

“Hares” are given the task of marking a trail to direct runners, throwing in some dead ends and forks as challenges. On Thursday, the Salchows decided to route runners through the massive IKEA parking lot.

Police fielded a call just before 5 p.m. that someone was sprinkling powder on the ground. The store was evacuated and remained closed the rest of the night. The incident prompted a massive response from police in New Haven and surrounding towns.

Daniel Salchow biked back to IKEA when he heard there was a problem and told officers the powder was just harmless flour, which he said he and his sister have sprinkled everywhere from New York to California without incident.

“Not in my wildest dreams did I ever anticipate anything like that,” he said.

Mayoral spokeswoman Jessica Mayorga said the city plans to seek restitution from the Salchows, who are due in court Sept. 14.

“You see powder connected by arrows and chalk, you never know,” she said. “It could be a terrorist, it could be something more serious. We’re thankful it wasn’t, but there were a lot of resources that went into figuring that out.”

Over the years there have been countless debates on the all-time top runners in the USA. After months of careful research, interviews, and analysis, the Club has come out with it’s Top 10. Do you remember these runners?

10. Lee Evans
Ranked No. 1 in the world in the 400 meters for four years (1966-68 and 1970), Evans set a world record of 44 flat in the 1968 Olympic Trials and then broke his own mark by running 43.86 in Mexico City. That’s still the fifth-fastest time ever run in the event (though it comes with an “A” asterisk, which stands for “altitude”). He also was on the relay team that set the world record in the 4 x 400 relay in 1966 — the first team to break three minutes.

9. Renaldo Nehemiah
Nehemiah became the first 110-meter high hurdler to break 13 seconds, and attained the No. 1 ranking in the world four straight years (1978-81). In 1979, he broke the existing world record by .05 seconds, running 13.16; he lowered his mark, in 1981, to 12.93 seconds, .11 seconds ahead of his closest rival, Greg Foster. His record stood for eight years. (The world record today is 12.91.)

Nehemiah also set a slew of indoor world records. Deprived of a likely Olympic gold medal by the 1980 boycott, Nehemiah played three years as a wide receiver for the 49ers, then returned to track in 1986, achieving a world top-10 ranking for four more years.

8. Steve Prefontaine
The most popular American runner of all time was also the best distance runner, even though he died in a car crash in 1975 at the age of 24. Although he had probably not reached his full potential, he was ranked in the top 10 in the world at 5000 meters from 1971 to 1975.

Prefontaine won the NCAA championship in the 3-mile run four times in a row, an unprecedented accomplishment. At the 1972 Olympics, Pre had a good chance to win the 5000, but he faltered in the final mile and finished fourth. At the time of his death, he held American records at the 2K, 3K, 5K, 10K, 2-mile, 3-mile, and 6-mile distances; he had even run a mile in 3:54.6, an excellent time for a distance runner. In one four-way track meet in Eugene in 1973, he ran a 3:56 mile and followed it with a 13:06 3-mile an hour later, an incredible achievement.

Pre was also a great cross-country runner, winning the NCAA championship three times.

7. Maurice Greene
Greene set the world record in the 100 in 1999, running 9.79, a mark topped by Tim Montgomery’s 9.78 in 2002. But Greene, who won the 100 in the Olympic trials earlier this month with a blazing 9.91, has an excellent chance to become the first back-to-back Olympic 100 winner since Carl Lewis, who won gold in Los Angeles and Seoul.

Greene is Lewis’ equal in other ways. He won the world championship three straight times — in 1997, 1999 and 2001. He achieved the 100/200 double in 1999.

Greene, who’s pushing 30 — ancient by sprinting standards — has run sub-10 100’s a record 47 times, and it doesn’t look like he’s lost a step since, as a 20-year-old, he beat Lewis in the 1995 Texas Relays.

6. Michael Johnson
Johnson’s unprecedented 200/400 double in the 1996 Games was a great enough achievement to land him on this list. But the key to his greatness was that the double was not unusual — for him. Johnson’s the world-record holder in both events — he shattered the 200 mark, running a 19.32 while winning gold in Atlanta in ‘96, and set the 400 standard of 43.18 in winning the 1999 world championship. He won the 400 gold again in Sydney, becoming the first man ever to win back-to-back Olympic titles in that event. He was also a four-time world champ in the 400 (1993, 1995, 1997, 1999), and two-time world champ in the 200 (1991 and 1995).

Johnson’s streak of 58 straight wins in 400-meter finals — a string that covered five years — is one of the greatest in track history.

5. Bob Hayes
In 1963, “Bullet Bob” set world records of 9.1 in the 100-yard dash and 20.5 in the 200-meter dash. He came into the 1964 Olympics with a streak of 48 consecutive finals victories in the 100 yards and 100 meters, and extended it by crushing the field. He won the gold by a two-meter margin in the 100 while tying the world record of 10.06 seconds. At Tokyo he also ran an incredible 8.6 anchor leg in the 400-meter relay (leading his team to a gold and another world-record time), in a performance the L.A. Times called “the most astonishing sprint of all time.”

Hayes was ranked No. 1 in the world at 100 meters three years in a row, and might have been the greatest of all time had he not become an All-Pro wide receiver with the Dallas Cowboys.

4. Jim Ryun
In 1966, Ryun set a world record in the mile of 3:51.3 (shattering the previous mark by 2.3 seconds), and was SI’s Sportsman of the Year. The following year, he lowered his record to 3:51.1. In the 1968 Olympics, he won a silver in the 1,500 meters. Ryun also held world records in the 880 (1:44.9) and 1500 meters. Even at two miles, Ryun could run with the world’s best, displaying a middle-distance versatility rarely seen.

As a high schooler, Ryun ran a mile in 3:55.3, setting a record that stood for nearly 40 years (Alan Webb broke it three years ago). In his record-breaking race, he defeated Peter Snell, the 1960 gold medalist.

Running on tracks vastly inferior to those of today, he ran times that would still be world class. Not many athletes who peaked nearly 40 years ago can make that claim.

3. Jesse Owens
On May 25, 1935, at the Big Ten championships, Owens had the greatest single day (or, more accurately, 45 minutes) in men’s track history, He tied the world record of 9.4 in the 100-yard dash, set a world record with a 20.3 second 220-yard dash, set another world mark in running the 220 low hurdles in 22.6, and also long jumped 26-8 1/4, a mark that lasted 25 years.

But as you know, he wasn’t done. In the 1936 Berlin Olympics came Owens’ greatest accomplishment: he made Hitler cringe as he won four gold medals. He tied the world record of 10.3 in the 100 meters, won the 200 meters and long jump while setting Olympic marks, and was on the gold medal 4 x 100 relay team, which also set a world record.

In 1950, Owens was voted, by a large margin, the greatest track and field star for the first half of the century.

2. Carl Lewis
Lewis became the world’s fastest sprinter in 1981, won four gold medals in the 1984 games (equaling Jesse Owens’ feat), and set a world record in the 100 while winning gold in Seoul in 1988 (he had finished second to the subsequently DQed Ben Johnson).

A full decade after he first reached the top, he won the world championship in the 100 in 1991, setting a new world record of 9.86. “The best race of my life,” Lewis said. “The best technique, the fastest. And I did it at 30.”

Lewis made five Olympic teams (1980, 1984, 1988, 1992 and 1996), won a total of five Olympic golds in the sprints (and four more in the long jump). His longevity, and his ability to stay on top year after year and still peak at the Olympics made for a truly remarkable career.

1. Edwin Moses
Moses revolutionized the 400-meter hurdles, using his long stride and superior leg strength to cut down the normal number of steps between hurdles from 14 to 13, which required alternating his takeoff leg. His winning streak of 107 straight 400-meter hurdle finals over the course of almost 10 years will probably never be broken.

Moses was a 20-year-old unknown when he won gold at the 1976 Montreal Olympics, setting a new world record by .18 seconds and finishing an extraordinary (and unprecedented) 1.05 seconds ahead of silver medalist Mike Shine. At the 1984 Games he again won gold, again setting a world record (47.02). In 1987, at age 32, he won the world championship, and managed to take the bronze in the 1988 Seoul Games at the relatively old age of 33.

Also receiving votes:

Frank Shorter
Bill Rodgers
Johnny Gray
Steve Scott
Sydney Maree
Roger Kingdom
Khalid Khannouchi
Kevin Young
Marty Liquori
Billy Mills
Henry Marsh
Allen Johnson

Note: Information was found on the worldwide web which was created by Al Gore.

Team Utah is 7 weeks away from their big event — The Saint George Marathon. The 4 of us have really been working hard to get in the best condition possible. This past week Brian, Ken, and Don ran 22 miles on Saturday, 6 on Sunday, 9 on Monday, 9 (Speed Training) on Tuesday, 8.5 on Wednesday, 8.5 (Fartlek) on Thursday, and we took today (Friday) off. Tomorrow we will run 15. We are averaging 55 miles per week. Randy ran 2 miles twice during the week and plans on running 2.5 miles tomorrow. He has been injured for weeks, but that’s not stopping him. There’s a FURY inside him that will be unleashed in Utah!

A lot has happened in the past few weeks. Here are a few email directed towards members of Team Utah:

—–

I had a diabolical plan to destroy the Run Club, not Team Utah.  Team Utah is going to be the nucleus of the Club that will take its place.  I am all for guys meeting on Saturday mornings at Starbux and fellowshipping.  They just need to meet under a different name.  Most of the distinguished gentlemen that grace the Starbux on Saturday mornings don’t run.  Therefore, their union is more akin to a male version of the Red Hat Society.  Sure, there was a time when I bought into the motto, “it’s all about the coffee”.  Men would show up early, run hard, cool down, dry off, and then go into the Starbux.  The coffee was earned.  Now the coffee is simply purchased.  Anyone can purchase coffee.  
 
—–

I agree.  He does need you.  But you must admit that he is right about the coffee and the red hat society.  Only in the RC’s case it is a t-shirt, not a hat.  I propose that there be a minimum number of miles that one must run per year to stay in good standing with the Club.  The following rules should apply:
 
1 - No one should be able to order and wear gear who is not in good standing.
2 - Annual minimum mileage is 500 miles.  I know women who run more than that. Walking doesn’t count.  Walkers should start a “Walk Club” and drink Frappes.
3 - The GMS has the right to refuse any high mileage runner the privilege of ordering and wearing gear should he deem necessary.
4 - No running attire is allowed for non-runners.
5 - Every club member is required to show up one Saturday a year to be in good standing.
6 - Cancer survivors are exempt from rule # 2.
 
These requirements could easily be met by even a member of the red-hat society. 
 
We need higher standards to keep out the riff raff!
 
Ratify this Sensei . . .
 
—–

I’ve been working to create dissention in the group. Don talks all big about how you guys do whatever he says. It helps me to know that he is the slow one of the group.

It’s all about power to Don.

I suggest that you guys tell Don what is what. Don’t let him own you.

—–

Blah Blah Blah.

All this nonsense is causing the fury to grow inside me. Leave Don alone. The leader of the free world should not be questioned by a man who hasn’t run a step in months - unless of course that man is me. Your lack of training is obvious. Mine will not be when the fury is unleashed.

Go back to your milkshakes and stay out of our banter.

—–

After a little research, it has been determined that Kenny leaked our email to the Ronin. He is an outsider and is not worthy to comment on anything relating to Team Utah. Effective today, all contact with the Ronin should be suspended.

Kenny, it’s time that you get some brass ones and be a man. You started this mess by sharing confidential info with the Ronin. Now it’s time for you to end it.

Team Utah, I will see you at 5:30 AM at Starbux’s tomorrow. Remember 5:30 means 5:15 AM. Don’t be late.

—–

The FURY is growing and will be unleashed in the Gravitt / Swinford Team in a few short weeks. There’s no DOUBT that Speir and Grady will be chasing the FURY!

Gentlemen,

I’m alive!

Got home last night and enjoyed reading all of the e-mails from the past week. You guys should charge a subscription fee. I will not go so far as to say I l—d them though. L–E is overrated.

I must at this time raise the accountability bar however. My partner is making strange statements about lov-ng the most twisted city in the country. I sense he lost his way a bit with me out of town. Bum ankles, borderline pneumonia, birthday parties . . . What is this group coming to?

As for me, if I am the healthiest of the group we are in some serious trouble. While I have been able to run 5 of the last 7 days, a five miler was my longest run. I am in serious trouble for this marathon. 20 miles for the week compared to 50+ for you boys.

My runs have been short and slow. I’m injured, unmotivated, and having serious doubts. I’m in such despair that I will be preaching on doubt this coming weekend - not that it will be any good, just ask Dr. Cox.

I don’t deserve to be on the distribution list for the Run Club anymore. I missed the birthday of the Gre8t 1. My partner can barely walk. There is no way I can handle the Doctor’s long run schedule . . . And the Captain - well the Captain is the Captain.

I’m hanging by a thread, but not dead yet.

I’m trying my best to suck it up, but it is hard with the pitiful example that you guys have set before me this past week. Straighten up and act like men in the coming days or I will perish.

Disappointed I am - Samurai

Update on the Club

Some of you have asked, “what has happened to the Club?� Just to let you know the Club is alive and well. The summer always has its challenges since members are on vacation, it’s too hot to run for some, and others are just too lazy to get out of bed.

Currently there are only a few members with running goals at this time. And as a result, many members have loss their motivation to run. Our next big Club event will be the Peachtree City Classic 5k or 15k. We have about 3 months before that event so we would like to encourage you to begin getting back into shape. Stay tune for more Club info in the near future.

Most of you may not know but there’s a feud or competition occurring between two groups. Gravitt / Swinford v. Grady / Speir. These four guys are training for the Saint George Marathon in Utah on October 6th. They have developed teams and these gentlemen are talking a lot of trash and the stakes continue to go higher. The team with the overall fastest combined times will win this competition. More information is forthcoming, but included in this Jot is the latest update from one of our members.
MS David Millican and GMS Don Swinford

SAMURAI HANGS 13 ON THE BOARD
Holland, Michigan (Associated Press)

In a stunning turn of events, Run Club stud “The Samurai” aka Mr. Nasty gritted out a 13 miler on Thursday afternoon on the shores of Lake Michigan.

Children lined the streets shouting “Run Club, Run Club, Run Club” thinking that Samurai was actually Ronin Bridges who is a favorite of children around the Northern part of the country.

Upon learning that Samurai was the Utah partner of Sensei Swinford, the children raced back to the Fairfield Inn and stormed the lobby mobbing Samurai for autographs and high fives after the heroic effort.

When the injured runner was asked how he pulled it off, Mr. Nasty was quoted as saying: “I focused on all the hate in the world and I thought about my teammate.” Samurai has been basically sidelined with back and leg problems the last couple of weeks.

Camp Love (the chief rivals of Samurai and his teammate) were contacted and asked for their opinion on the feat. The Love Birds speculated: “Perhaps Samurai had a phone consultation with Dr. Cox at some point during the afternoon.” The controversial Doctor has found himself in the firestorm of e-mails that have been traded back and forth between the two teams in recent weeks.

Cox remains neutral in public in his support of the two teams. However, many think his ultimate loyalty lies with the Sensei camp.

Samurai’s first 11 miles were clocked in 98 minutes. The last two were an untimed cooldown. “The pace was difficult to maintain due to the crowds.” said Samurai “It is amazing how popular Bridges is among the next generation. I was flattered.”

The Fairfield staff was grateful for the free publicity. Several local news crews caught wind of the fact that a Run Club U.S.A. member was in town and parked in the hotel lot during most of the afternoon with hopes of capturing footage of Mr. Nasty.

Samurai remains undecided about his future. “I don’t want to discuss that tonight” the determined runner said. “I simply want to go get some dinner and prepare myself for my next run.

Samurai returns to Sharpsburg, Georgia on Friday and then takes his training to the panhandle of Florida on Saturday. “The heat will make me tougher, more nasty if you will. Some may question me for not logging the miles that the others have been running. I am aware that Team “Love-fil-a” is ahead of me at this point. That’s okay. I have a crazed dog for a partner and he loves red meat. We understand the underdog role. In fact we will embrace it.”

Samurai’s Florida training is no surprise. Run Club members are know to train all over the world. Sensei who recently trained in Florida heads to California where Mr. Nasty trained a couple of weeks ago. Sensei was quoted as saying, “We like to give people in other places the opportunity to watch us run.”

The next few weeks will be an interesting time for the ongoing feud, but don’t expect this to end until October 7 when the teams square off in the St. George Marathon in St. George, Utah.

Run Club USA had several members run in the 38th PRR.  The Doctor finished in the top 1000 (out of 55,000)!  He was something like #74th in the Master’s Division.  The Captain broke the 50 minute barrier and both the Gre8t1 and Grand Master Sensei achieved PBs.  Additionally Moon Pie Scotty R ran along with his wife and daughter (Madison).  Madison beat her dad and mom.  The spiritual leader of the group, Samurai, finished strong, but he was busy along the way encouraging other runners.  He was way too slow to keep up with his daughter, Hannah.  Lastly, Moon Pie Scott King ran in this event, but I have not talked with him to see how he did.  Scott, please reply and let us know.  If I forgot or was unaware that you were running, please accept my apology in advance.  You can always post a comment on this blog.

It is always worth noting that Coach Bill Thorn of Landmark, completed his 38th PRR.  He’s the only person to run in it every year.

The next big race for the Club is the Peachtree City Classic 15k in October.

JUNE 30, 2007

Bling Master

The Bling Master is at it again. Last weekend, the Ronin, traveled to Callaway Gardens to swim, bike, and run in its annual Tri event. The Ronin had a strong swim, made his move on the bike, and finished it out with a powerful run. Although he didn’t win the event, he made his mark and was one of the most popular athletes with the fans and fellow participants.

The Ronin also has made it his mission to assume the role of having a “holy discontent� for everyone and everything. This role has been successfully held by the Grand Master Ninja for the past couple of years. However, the Ronin, is taking no prisoners. This morning he attacked all of us who were at Starbucks. His lack of sensitivity was obvious to all. The GMN was very proud of the Ronin and showed no malice towards him for taking over his role.

The Ronin has every intentions of winning the Bling Award in 2007.

He’s Back!

One of the founders of Run Club USA, Braelinn Church, Trison World International, and countless other organizations has put his running shoes back on and has come out of retirement. The Master Sensei has run more times during the past week than he has in the past 6 months. We all know the MS is a runner who can do amazing things when he’s focused and prepared.

The GMS received an urgent email for the MS stating that he’s running twice a day while on vacation. He spends the morning doing his speed work and tempo runs and the afternoons he’s running with his wife. The MS closed his email with this simply but profound statement: “I’m Back!�.

We are about to complete the 4th week of an 18 week training program for our marathons on October 6th and 7th. This week has been a hard one. It went like this: Monday 8 miles, Tuesday 7, Wednesday 7, Thursday 5.5, Friday off day, and tomorrow (Saturday) 16 miles. I dread it. I’ll have over 40 miles for the week for the 4th week in a roll. According to the Doctor, my mileage will exceed 60 miles/week during this training program. I’ve never trained this much before. During the training for my previous 5 marathons, my mileage rarely exceeded 40 miles/week.

The Accountability Factor we have with each others is really helping in creating consistency and commitment. Each week we meet on Monday for speed work, Thursday for tempo training, and Saturday for our long run. We are looking forward to the Doctor breaking the 3 hour mark and the rest of us will be attempting to break the 4 hour barrier.

14 weeks to go. I think training in 20 degree weather is better than 90 degrees. I can’t decide. The bottom line is that running 16, 18, 20 or more miles is a pain in the butt. In my case “a pain in the feet”. My shoes (2 new pairS) are killing my feet. I never get blisters, but these shoes are causing them. In a few days I’ll have to invest in a new pair. I hate to do it since the 2 pairs I have have less than 75 miles on them. But there’s no reason to endure the pain.

16 tomorrow. I won’t sleep tonight thinking about it. Did I mention that we are meeting at 5:30 AM to avoid the heat?

Article from Men’s Health:

An emotional tribute to an incredible and inspirational Dad, from his equally incredible and inspirational son.

My name is Richard E. Hoyt Jr., and I have cerebral palsy. I cannot speak or walk. To write this story, I’m using a computer with special software. When I move my head slightly, the cursor moves across an alphabet. When it gets to the letter I want, I press a switch at the side of my head.

I am half of Team Hoyt. We are a father-and-son team, and we compete in marathons and triathlons around the world. Our goal is to educate people about how the disabled can lead normal lives. We started racing in 1979. My high school was having a road race to raise money for a lacrosse player who was paralyzed in an accident. I wanted to show this athlete that life can go on, so I asked my dad if he would push me. My wheelchair was not built for racing, but Dad managed to push me the entire 5 miles. We came in next to last, but in the photos of us crossing the finish line, I was smiling from ear to ear!

When we got home, I used my computer to tell Dad, “When I’m running, I feel like my disability disappears!” So we joined a running club, had a special running chair built, and entered our first official race. Many of the athletes didn’t want us to participate, but the executive director of the event gave us permission. Soon we were running three races a weekend, and we even did our first double event a 3-mile run and a half-mile swim.

Dad held me by the back of the neck and did the sidestroke for the entire swim. We wanted to run in the Boston Marathon, but we were not allowed to enter because we had not done a qualifying run. So in late 1980, we competed in the Marine Corps Marathon, in Washington, D.C., finishing in 2 hours, 45 minutes. That qualified us for Boston!

A few years later, after a road race in Falmouth, Massachusetts, a man came up to my dad and said, “You are quite an athlete. You should consider a triathlon.” Dad said, “Sure, as long as I can do it with Rick.” The man just walked away. The next year, the same man said the same thing. Again, Dad said he’d do it, but only with me. This time the man said, “Okay, let’s figure out what special equipment you’ll need.”

So on Father’s Day in 1985, we competed in our first triathlon. It included a 10-mile run, during which Dad pushed me; a 1-mile swim, during which Dad pulled me in a life raft with a rope tied around his chest; and a 50-mile bike ride, during which he towed me in a cart behind him. We finished next to last, but we both loved it. Soon after, we did our first Ironman Triathlon. We’ve now competed in more than 950 races, including 25 Boston Marathons and six Ironmans. During every event, I feel like my disability has disappeared.

People often ask me, “What would you do if you were not disabled?” When I was first asked, I said I’d probably play baseball or hockey. But when I thought about it some more, I realized that I’d tell my father to sit down in my wheelchair so I could push him. If it weren’t for him, I’d probably be living in a home for people with disabilities. He is not just my arms and legs. He’s my inspiration, the person who allows me to live my life to the fullest and inspire others to do the same.

Happy Father’s Day, Dad. And thank you.

(To learn more about Team Hoyt, visit their web site.)

We just completed Week 2 of an 18 week marathon training schedule.  Jay File joined the team consisting of Grady, Gravitt, Speir, and Swinford (SGM) and Cox (Chicago).  Jay will be running side-by-side with Dr. Cox in Chicago.

 This week’s training consisted of the following mileage:

Sunday - 7 miles

Monday - 2mile warm-up, 10×400s, and 1 mile cool-down (total 6 miles)

Tuesday - weight training

Wednesday - 8 miles run

Thursday - 1 mile warm-up, 3 mile temp at an 8:oo/mi pace, 3 mile cool-down (total 7 miles)

Friday - weight training

Saturday - 15 miles

Our long run today was very difficult the last 3 miles.  Over the past 3 weeks we have logged in long runs of 13, 14, and 15.  This week we ran more than 40 miles for the second straight week.  This is the most aggressive training schedule undertaken by the SGM Team.

 Three of us are on the FART Plan (Fat A%$ Reduction Training).  The lack of carbs has created its challenges for us, but we are hanging in the best we can.

Our motto for this event is RTYP (Run Til You Puke). 

Run Strong!

This week marked the first week of an eighteen week training program for the Saint George Marathon in Utah and the Chicago Marathon. Four of us from the Club were selected by the lottery to run SGM: Randy Gravitt, Brian Grady, Ken Speir, and Don Swinford. The SGM limits its event to less than 8000 runners. Check out the website - this is a cool downhill marathon (www.stgeorgemarathon.com). Dwain Cox will be running the Chicago Marathon, which has more than 50,000 runners. Check out Chicago’s website (www.chicagomarathon.com).

Week 1 was very aggressive. My miles for the week totaled 4o miles. That’s more miles in one week than I did in any given week training for the ING Georgia. But the mileage wasn’t a big deal — it was the speed workout and tempo run. The speed workout consisted of a 2 mile warm-up, 8×400, and a 1 mile cool-down. The goal was to run the 400’s in 1:45 or less. The tempo run had a warm-up of 1 mile, 3 miles at an 8:00/mile pace, and a 1 mile cool-down. The speed and the tempo were Killers! We concluded the week with a 14 miler (some runners only did 10).

Our motto for the SGM and Chicago is RTYP or RUN TIL YOU PUKE!

Q: I sweat a lot when I run, especially during the hot and humid days of summer, and as a result my running shoes tend to smell terribly! I have tried powders and deodorizing sprays in an attempt to mask or eliminate smell, but they don’t seem to work. What can I do to keep my running shoes from being smelly? - Stinky Feet

A: Dear Stinky,

First, I want to say that I’m back and have been waiting with great anticipation for such a question as yours. I have so dearly sought to write a response to these letters with the salutation “Dear Stinky”, that I can hardly contain myself for the joy of the moment. But now, on to your question:

As a member of the species Homo Sapiens, your body has several complex and ingenious functions for overcoming environmental stress. When you are cold, you shiver: a function that uses friction to generate heat. When you feel extreme pressure, such as the pressure of a hammer accidentally squashing a finger, your digit “swells up”, a function that forces healing white blood cells to the injured area to begin repairs and fight infection.

When you are overheated, you sweat: a function which works to cool your body down to the 98.6 degree Fahrenheit desired operating temperature that your body seeks to maintain. This function works due to one of the fundamental properties of thermodynamics: liquid which coats a body will evaporate when exposed to moving air (especially when running) causing the body to cool.

So the good news is that your body is functioning properly, and those 250,000 sweat glands per foot are producing their fair share of about a pint of salty fluid each day! But before you rush to devise some plan for converting that liquid into a zesty sports drink, consider the source of your foul smelling feet: bacteria.

Allow me to introduce you to a couple of sweat eating friends who inhabit your body: Mr. Corynebacteria and his partner Señor Micrococci. This dynamic duo of the warm and damp ingest organic substances found in your skin, along with your sweat, and produce (through the magic of metabolism) a certain malodorous by-product which are causing your running shoes to “reek”.

The cure for what ails you is to evict the stink producing bacteria from your feet, socks and shoes by reducing the amount of sweat left in your shoes after you run. Store your shoes in a cool, dry place and remove the sole insert, and the bacteria will go hungry.

There are sprays and powders you can apply to hasten the drying process, but I have found that keeping them in a cool dry place is quite effective, and I find most of the powders and sprays to smell equally offensive as does “bacterial stink”.

I like to put one of those “dryer sheets” in each shoe after I run. These tend to mask any smell that might linger, while serving as an absorption medium for any transient “sweat steam” which could have invaded my running shoes following a particularly intense workout.

Be warned that the same condition which causes “stink foot” can lead to a condition known as tinea pedis, or “athletes foot”, a fungal infection which would make this “Dear Stinky” letter lead directly to a “Dear Itchy” letter you don’t want to receive, and I wouldn’t want to have to write.

1st Rule: What happens at Run Club Stays at Run Club

2nd Rule: What happens at Run Club Stays at Run Club

3rd Rule: No hugging while wearing Dri-fit, Cool-max, etc. clothing

4th Rule: No hugging. Period. (Sorry AR)

5th Rule: No sharing of Body Glide, Vaseline or ChapStick

6th Rule: Stopping and not completing a run is not option, unless you go limp due to passing out

7th Rule: Missing the Run Club is not an option

8th Rule: Exaggeration is acceptable and expected, especially if you’re a loser

9th Rule: Accepting credit and passing the blame is acceptable

10th Rule: Senseis Rule at all times

The team of Harrell, Henry, Lawrence, and Millican made us proud this weekend. Hopefully we’ll hear a little more about their experiences at this event later this week. Results are:

Millican 1:57:57
Harrell 2:08:02
Lawrence 2:15:35
Henry 3:15:13

Way to go guys!

On Saturday, April 28, 2007, five of the Run Club’s best will participate in the Country Music Half Marathon in Nashville, Tennessee. The Master Sensei and Co-Founder Run Club USA, David Millican will be running his second Nashville event. Larry Henry, Grand Master Ninja and Chief Holy Disconnent Advisor is running his first event since last year’s Nashville Half Marathon. Moon Pies, Rick Harrell and Mark Lawrence will be returning to Nashville to run the Half. Last year Harrell and Lawrence completed the Nashville Marathon. Since that time both have completed another marathon. And new to Nashville is Moon Pie, Brian Grady who just completed his first marathon a few months ago.

When you have a chance, please wish these members well and track their progress on the Nashville website.

Withdrawing from Nashville are: The Ronin, Jon “JB” Bridges and The Grand Master Sensei and Co-Founder of Run Club USA, Don Swinford. Bridges withdrew for unknown reasons, while Swinford was forced out due to health reasons.

Special Edition

Boston Recap
Submitted by Dwain Cox Ph.D., MBA, M.P.

It is a rainy Sunday afternoon in Boston. The Red Sox matinee game was rained out. The front-page headline of the Globe reads ‘Marathoners Prepare for the Worst’. A nor’easter is bearing down on the city. Forecasts call for flooding, snow, and dangerously high winds (30-50 mph). The winds will be coming off the ocean and blowing directly into the faces of the runners. By 6:00pm all Patriots Day (Monday) activities including the parade and fireworks show have been canceled. The only Patriots Day activity not to be canceled: 111th Boston Athletic Association Marathon. An e-mail goes out to race participants reaffirming that ‘the race will go on’. An ominous attachment to the e-mail could easily go unnoticed. The attachment is a how-to document on recognizing the symptoms of hypothermia. An interview with the race director on the 6 o-clock news reveals that thousands of participants have elected not to pick up their race numbers.

Monday morning, Patriots Day, I am riding on a school bus headed to the start line in Hopkinton. Outside it is dark. The wind would turn even the sturdiest of umbrellas inside-out. The windshield wipers on the bus are set to their highest setting. I have on 5 layers of clothing. I have kitchen sized garbage bags taped around my feet. Don Swinford is sitting beside me. How did we get here? Let’s rewind.

On Tuesday morning, April 10th, I was sitting across from Don having our weekly breakfast at Bobby & June’s. Notice I said “weekly breakfast�. We could easily meet for breakfast everyday, but that would be gay. I mentioned to Don that the couple that was supposed to travel with Donna and me to Boston had decided, for personal reasons, to drop out of the race. I asked Don if he wanted the guy’s race number? He said ‘yes’. By 5:00PM he had plane tickets and a hotel room. Let’s stop and think about this for a second. Don committed to doing the world’s most important marathon with less than one week to prep. He made this decision knowing that the weather forecast was ugly. He made this decision on the spot. Take all the spontaneous things I have done in my life, add them up, and they still don’t equal this decision.

We walked down the stairs of the bus and stepped off into ankle-deep water. The race organizers corralled us into a middle school gym where we sat shoulder-to-shoulder, refugee style, for the next two hours. Normally, runners mill around the athletes village prior to the start of the race. This year, the athletes village was under water, shelters blown down, portable potties laid over on their sides. The walk from the gym to the starting line was one-half mile. By the time we arrived at the start, all our investment in staying dry was rendered wasted effort. Forty minutes later a single gun shot, foreshadowing one of the darkest days in American history, triggers the start of our long journey back to Boston.

The next four hours taught me a lot about myself, about my friend Don, and about the spirit of the citizens of this great city. Bad weather did not keep thousands of people from showing up and cheering at the top of their lungs! It was unbelievable. The last 3 miles of the race were deafening. I have never been so happy to see a finish line. If success in a marathon was based only on a clock, then this would not be classified as one of my better finishes. Success in marathons, however, is based on the feeling of satisfaction you get from having accomplished something extreme. My sense of satisfaction in having run past all the rescue buses along the course was through the roof!

Within 5 minutes of finishing the race I noticed that I was shivering uncontrollably. I collected my pre-race gear, put on some dry clothes, and started making the long walk to the family meeting area. As I walked I said a prayer that Don would survive the 26.2 mile journey. A lot of people were climbing on the rescue buses. I said a prayer that Don was not one of them. Before the race began we agreed to meet under the ‘C’ at the family meeting area. When I finally arrived at the ‘C’ my wife was standing there…..no Don. I checked my phone to see if he left a message….no message. Five minutes later the phone vibrated. The words ‘Don Swinford’ appeared on my screen. I could not hear anything over the noise coming from the people surrounding us. We looked across the street and there he was, sitting on the sidewalk. As we got closer I noticed he was doing something very out-of-character. He was smiling. He pointed to his Garmin and said, “I just ran a PR!!�

To put this accomplishment into perspective you have to look at the winner’s time of 2:15. This was the slowest winning time in 30 years. Put simply, this was not a good day for running a fast time. This was a day for surviving. The GMS was bigger than Heartbreak Hill and the extreme weather on this day. “A COURAGEOUS HEART IS A POWERFUL WEAPON� was scribed in black ink on his arm. I don’t know if that is the secret behind running the best marathon of your life on a tough course in brutal conditions. I do know that it will be written on my arm before I do Chicago in October.

Dr. Cox 3:43:24

GMS Swinford 4:27:45

The Boston Marathon is the world’s oldest annual marathon and ranks as one of the world’s most prestigious road racing events. This year’s event will feature Moon Pie Dwain Cox (The Doctor) and the Grand Master Sensei and Co-Founder of Run Club USA, Don Swinford (Swinsei).

The weather will be cold, wet, and windy. But Swinsei and The Doctor are ready to run this event. There’s is a growing concern about Swinsei’s conditioning, but there is no way he is going to pass up this opportunity — A chance of a lifetime!

Both Cox and Swinford will be staged in the first group so you may be able to see them on TV. The Boston Marathon will be on air most of the morning and afternoon on OLN (I think?).

The following is an email sent from Victoria Seahorn, ING Race Director, to the Run Club USA:

Hi All:

Thank you for sending us your feedback about the ING Georgia Marathon and Half Marathon. It was a truly amazing day, one that the event staff has been working on for over two years. Preparing for this inaugural race was like preparing for your first marathon. We did our planning and training, but knew we would not fully comprehend the experience until the day was finished.

Now we know many things. There is much that went well and the feedback about the beautiful urban race course was phenomenal. There were also many areas for improvement, like the logistical and fluid problems, that we are committed to correct at next year’s event. Most importantly, we appreciate you, the participants, who believed in the dream and made it come true.

We have started the detailed process of reviewing all aspects of the race and gathering input from participants and the community. We appreciate your input and will include it in our evaluation and planning for next year’s event, which is set for March 30, 2008. We hope to see you again in 2008.

Sincerely,

Victoria Seahorn, Race Director, and Staff
ING Georgia Marathon and Half Marathon

It really is all about the coffee …
By Moon Pie Fix

I don’t consider myself a runner so I have to keep looking at my shiny, new ING bling to remind myself that I actually completed a half-marathon. When Don first suggested running a half, the idea seemed quite daunting. Having a group of guys to encourage, especially Tim “The Man� Winstead, through the runs in 30 degree weather made it possible. Even when I sprained the lateral collateral ligament on my left knee, I was determined for the training not to go to waste. My shoes had logged too many miles not to complete the mission.

I wasn’t sure what to expect on race day. Although I normally could sleep through the smoke alarm blaring, I found myself awake several times the night before. Seeing the Run Club faithful at the start was reassurance that race would be completed. Running alongside Tim, JB, and Skinner the course was actually enjoyable as we wound through the eclectic neighborhoods and parks. I didn’t even pay that close attention to the mile markers or the Garmin as we went. Although I counted at least three Starbucks along the route, we resisted the urge of the coffee smells in the air to stop and kept on course. The complete lack of Powerade at any of the heavily branded drink stations is a topic which I plan to take up with Dr. Cox and his employer. My knee held out, but the lack of Powerade provided electrolytes was the likely cause of the hard cramps in my left quad and calf that left me walking the last two miles with a gimp leg. Even so, I felt like I was on vacation in Hawaii as I crossed the finish line and was bestowed my newly earned bling. I finished the race and knew I had represented Run Club well. Hills? Heat? Leg cramps? Forgetaboutit. I ran a half-marathon and I’ve got the bling to prove it!

Running is a team sport after all
By Sohei Winstead

I have only viewed running before as something you did to get ready for your real sport. I could never get motivated to just run for the fun of it. I would get motivated to sign up for events but never motivated enough to actually run them. Big deal, so what.

Then I started showing up on Saturdays for this run/walk thing I had heard about. I loved it right away because you could actually stop running for a few minutes and talk to the guys. Travis and I would be the only RW’s some mornings and talked about not only signing up for an event but actually doing it. After not much real thought we signed up for the ING half and after 10 weeks or so of training we were ready.

Race day arrived and never did I think about not running. It occurred to me that yes running can be a team sport especially running with guys that support and encourage you. Now I tell everyone I now play 3 team sports - basketball, softball and Run Club.

Memories form the ING:
• The fun of seeing Skinner drive up after deciding at the last minute to run with us
• Travis being the first Run Club person on the street ready to run waiting for the rest of us to show up
• Beth R. giving me the business at the start line.
• David busting some poor guys chops, going postal
• Skinner jumping up and down about us running before we got to the actual start line
• Taking a whiz on Freedom Pkwy
• JB hanging back with us run/walkers
• Running that last mile or so down Ptree St to the finish line.

But most of all , the time hanging out before and after the race knowing that everyone had accomplished something that is very hard to do - especially the full Marathoners. Its fun sitting around talking about how much pain we are in.

I believe I will actually run another half sometime soon! Thanks guys for all the fun - especially Travis for holding me accountable.

The ING sucked or did it?

ATLANTA, GA – On a morning that felt more like summer, brave Run Club members competed in the Inaugural ING Georgia Marathon or Half Marathon. I think the marathoners will all agree that the ING Georgia lacked something – such as planning, organization, and execution.

The starting area was too crowded – Marathoners, half marathoners, runners and walkers were all together. It was a terrible location for starting an event with 15,000 participants. Master Sensei Millican almost got into a fight because a guy’s was pushing on him trying to get closer.

Lacked adequate water stations – The ING lacked enough water stations and they ran out of water at many of the stations. Warm/hot water is not very refreshing either.

Where’s the Powerade? – If I worked at Coke I would be upset that the ING didn’t provide more Powerade. I think there were 2 Powerade stations on the entire marathon course. They did have good signage for Powerade, but no product was available.

Way too hilly – The concept of running through the different communities was great, but this course had way too many hills. The layout of the course was poor planning. This is not Boston where runners must qualify. The ING is an event where recreational runners come together to complete the 26.2 miles track without too much discomforted.

Lacked adequate food – The food at the finished was poor. No bananas, only a few apples, and some sorry cookies. The water and coke were hot. It’s my understanding that they were allowing spectators to eat the food and that’s the reason there was a shortage.

Logistics rating – Of all of the events I have run (5ks, 10ks, 15ks, half marathons, and marathons) this is the most poorly planned, organized, and executed one. On a scale of 1-10, with 1 being the worst and 10 being the best, I would rate the ING as a 2 (which is a “sucks� rating). I’m being nice with that rating.

But, was it worth it – Absolutely! I experienced dehydration, which included dizziness, nausea, and cramps, but the pre-run and post-run gathering of the Run Club members was worth a little discomfort. Seeing the accomplishment each member achieved was worth it. The Club is built on the creed, “It’s all about the coffee�. Indeed it was worth it!

Marathon Results
DWAIN COX - Chip Time: 3:31:05 Clock: 3:31:39 Pace: 8:03

DAN STRAIN - Chip Time: 4:22:32 Clock: 4:23:49 Pace: 10:00

MARK JEFFARES - Chip Time: 4:27:57 Clock: 4:29:14 Pace: 10:13

RANDALL GRAVITT - Chip Time: 4:39:49 Clock: 4:55:32 Pace: 10:40

KEN SPEIR - Chip Time: 4:44:44 Clock: 4:50:40 Pace: 10:51

RICHARD HARRELL - Chip Time: 5:11:50 Clock: 5:17:49 Pace: 11:53

JOHN TURNAGE - Chip Time: 5:16:40 Clock: 5:22:38 Pace: 12:04

ALAN REYNOLDS - Chip Time: 5:20:49 Clock: 5:26:56 Pace: 12:14

DON SWINFORD - Chip Time: 5:20:51 Clock: 5:26:45 Pace: 12:14

MARK LAWRENCE - Chip Time: 6:15:20 Clock: 6:21:26 Pace: 14:18

DAVID MILLICAN - Chip Time: 6:15:31 Clock: 6:21:26 Pace: 14:19

Half Marathon Results
WAYNE HOOVER - Chip Time: 2:11:32 Clock: 2:24:41 Pace: 10:02

MATT SKINNER - Chip Time: 2:52:07 Clock: 2:58:06 Pace: 13:07

JON BRIDGES - Chip Time: 2:52:08 Clock: 2:58:07 Pace: 13:07

TIM WINSTEAD - Chip Time: 2:56:45 Clock: 3:02:45 Pace: 13:28

TRAVIS FIX - Chip Time: 2:59:47 Clock: 3:05:47 Pace: 13:42

More ING
The highlights of the ING were many, but here are a few:
• Having Grand Master Ninja Skinner come out of retirement to silence all of the nay-sayers
• Seeing Moon Pie Fix battle injury to complete his first half marathon
• Sohei Winstead actually showing and running an event
• Seeing Moon Pies Jeffares and Stain break the 4:30 mark
• Moon Pie Dr. Bedford Cox ran an amazing 3:30
• Ronin Bridges and GMN Skinner puffing cigars as they crossed the finish line
• Winstead puffing his inhaler
• The great Master Sensei Millican completing the marathon after only one training run
• The fireside meeting in the parking deck
• The girt of Samurai Gravitt and Moon Pie Speir as they battled the heat and dehydration
• Moon Pies Harrell as he reached down and finished strong
• We watched Moon Pie Lawrence dig deep to accomplish his second marathon
• Moon Pie Turnage never gave in to the pain and finished his marathon by catching and destroying the GMS
• Moon Pie Hoover ran an amazing half
• Grasshopper Brooks was running so fast that he looked just like Samurai Gravitt’s daughter
• With a 6 week lay-off from running, the Great Sensei Reynolds completed his 4th marathon

ING Pictures
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PEACHTREE CITY — The GMN is coming out of retirement to take on Moon Pie Fix at the ING Georgia Half Marathon. GMN has been pulling back from running over the past 5 months, but peer pressure motivated him to make this comeback. “I didn’t decide to run this event to beat Fix, but I’ll beat him. I received a call from a good friend (Lance) in Texas and he encouraged me to run the ING to show all of the nay-sayers what a Texan can do. I’m running for the State of Texas!”

On Sunday March 25, 15,000 runners from all over the world will descend on Atlanta for the first-ever ING Georgia Marathon and Half Marathon, and Run Club USA will be there with some of the greatest athletes on the planet we inhabit.

Get split times and finish information instantly on a pager, cell phone or to your e-mail. Live split locations will be at the 10k, 13.1 mile, 20 mile and the finish line.

Go to the ING website to sign up and receive updates on Run Club members and family.

Marathoners:
Mark J, Mark L, Rick H, John T, Alan R, David M, Don S, Dan S, Ken S, Randy G, and Dwain C

Half Marathoners:
Jon B, Bruce B, Travis F, Tim W, Hannah G, Kim G, and Donna C

Runners,
We’re looking forward to the event.
We hope you got your ING it shirt. Wear it proudly Race Day.

Some of us are going to meet at the Dogwood Church parking lot at 5:00 AM and leave at 5:15 sharp. If you want to meet up, we can car pool up to the ING. It would probably be best for the Marathoners to ride together and the ½ marathoners to ride together so folks are not waiting around at the end of the race.

The ING Georgia Marathon and Half Marathon is 2 weeks away. There are many unanswered questions concerning our members. Here are just a few of them:

Is Fix finished?

Will Winstead show up or miss another event?

Is Fix afraid?

Will Gravitt and Jeffares break 4:30?

Is JB in or out of this race?

Can Lawrence achieve a new PR?

Will Harrell finish first among Moon Pies?

Is Fix dropping out of the race?

Will Cox break 90 minutes in the half?

Will Brooks top his son’s half marathon time from last year?

Will Turnage beat his Disney time?

Will Reynolds be at full speed?

Will Skinner offer words of encouragement to Fix?

Is Millican ready?

CHATTAHOOCHEE 10K
Dr. B. Dwain Cox ran the Chattahoochee 10K. It was a last minute decision on his part, but he was wanting to push himself in preparing for Boston. Dwain jogged 3 miles before and 7.5 miles after, for a total of about 17 miles. Dwain ran the 10K in an impressive 39:21 or 6:19/mile. No bling.

BREAKING NEWS: FIX IS INJURED
Word on the street is that Moon Pie Fix has an injured knee and won’t be able to run for one week. We tried to verify the injury with Fix’s doctor, but we were unable to do so. Fix stated, “I running the ING even if I have to crawl. I’ll be there, will Skinner?”

ING MARATHON & HALF MARATHON
The ING is three weeks away. If you ordered an ING shirt, they will be in this week. See GMS to get your shirt. The cost is $23.70. If you would like to have a number for the ING, please see GMS.

2nd ANNUAL RUN CLUB CELEBRATION
We’ll have our 2nd Annual RC celebration in May. More info to follow soon. You won’t want to miss this special event.

MILLICAN RUNS 20 MILES TODAY
Master Sensei Millican hasn’t run all year and hasn’t ran more than 13 miles since last year’s Nashville Half Marathon, but today he took the road at 5:00 AM with Speir, Jeffares, and Swinford for a 20 miler. Not only did he complete the 20 miles but we finished strong. This is the reason he’s a Master Sensei!

RIN STRONG AND RUN LONG …

APACHE JUNCTION, ARIZONA — Our Club sent two of its finest members to Arizona to run in the Lost Dutchman Half Marathon. Moon Pies, Mark Jeffares and Wayne Hoover, completed this scenic, rolling, point-to-point, challenging, USATF certified course in respectable times. Mark’s wife, Janet, and Mark’s and Wayne’s boss, Dan Cathy, also ran the Lost Dutchman.

In addition to the Lost Dutchman, Mark and Wayne have won bling at Disney and Calloway Gardens. Mark also particiapted in the Chick-fil-A Seminar 5K Road Race Event in Arizona last week. That’s 4 events in 2 months for Mark!

Moon Pie Fix was not able to run this event due to an appearance on ESPN Radio. Fix was interviewed by Dan Patrick on his upcoming race with the Grand Master Ninja Skinner.

The Tale of Two Moon Pies

Today, February 24, 2007, two Moon Pies witnessed a horrific car wreck at the intersection of Starbucks and Highway 54. A SUV and a Honda hit each other with such force that Run Club members seating in Starbucks could hear the collision. What happens next is an incredible story about two Moon Pies we admire and respect.

Moon Pie JT witnessed the collision and immediately rushed to the accident. He quickly evaluated the situation and noticed that one of the drivers (a middle aged lady) was in trauma, while the man in the other vehicle seemed to be able to exit his car under his own power. At the same time, JT could smell gasoline and saw gas leaking from the lady’s SUV. Without hesitation JT pulled the lady from her vehicle to safety and then he flagged down a Police Officer. The lady survived due to the quick reaction of JT.

Moon Pie Fix was in the same position as JT, but decided to keep on running. If you don’t know, Fix has a big event, or should I say competition, coming up in 4 weeks – The ING Georgia Marathon, where he takes on the Grand Master Ninja Skinner. Fix is focused and nothing, and I mean nothing, is going to interfere with his preparation for the showdown on March 25th.

So, who’s the hero? Many of you are thinking, “Is Swinsei stupid?â€? “JT is the hero — his unselfish commitment to save a life is unmatched.â€? But if you think deeply about the situation, Fix is the true hero. Sick and/or injured people will always be with us, but how many opportunities do you have to win a race – a race of such significance. JT became unfocused and stopped what he was doing, while Fix remained focused and determined to do what he does best.

In my book Fix is the REAL DEAL!

15 is the New 3

For Ken Speir (better know as the Captain) and Don Swinford (The Grand Master Sensei), running through the city at 5:00 AM is no big deal. Going long use to mean running 8 or 9 miles, but the Captain and GMS has redefined long. Going long is 30 or more miles. They consider 15 as the new 3. According to the Captain, “running 15 is just normal – a routine run.â€? “Doing less than that is not worth my time.â€? So today the Captain and GMS ran their usual 3 miles or should I say 15. So their message is simple — “Run Strong, but more importantly Run Long.â€?

Block Party in 2 Weeks

The Ronin is back and he’s smarter, stronger, and most wise than ever before. In 2 weeks the Ronin is organizing a Block Party in front of one of our member’s house as a way to motivate and encourage that member to start running again. This is a form of accountability that this member desperately needs. This member, who will remain unnamed at this time, has gained significant weight and has placed himself at risk. He is helping Chick-fil-A’s financial bottom line by his consumption of milkshakes and French fries.

The Ronin will be sharing more info on the Block Party in a few days.

END OF JOT

PEACHTREE CITY – Travis Fix has been named Run Club USA’s Athlete of the Year for 2007. Fix’s performance for the first six weeks of this year has earned him this Award. “We know we are recognizing Fix ten months early, but it’s inevitable that Fix would win this award in 2007â€?, said Master Sensei. “He has done more in 6 weeks than all of the other members could do during an entire year. He’s so focused and determined on beating the Grand Master Ninja and winning the ING Georgia Marathon.â€?

Fix will be honored at the 2nd Annual Run Club USA Celebration in May.

The recent talk around the Club and on the internet is the determination and focus of Moon Pie Fix. As many of you know, Fix is training for the ING Georgia Marathon, but his goal is much more than finishing the marathon – it’s beating the self-proclaimed super athlete, the Grand Master Ninja.

Today as Fix was training for his March 25th “face-off� with the GMN, his running partner, Dr. Tim Winstead, had an asthma attack and almost died. But Fix stayed fixed on his training run and told Winstead he couldn’t stop to help. Winstead slowly walked back to his car in 18 degree weather. Fortunately, Winstead will not have lasting affects from the asthma attack, but he’ll need to have bed rest for several days.

Now many of you are thinking that Fix should have stop and carried little Timmy back to his car. You must understand that this man is so focused that he had to evaluate the cost / benefit of stopping and helping Winstead verses completing his training run. Fix reasoned that there’re other audiologists in this area if Winstead didn’t survive so he made the choice to continue running.

You have to respect Fix. He’s getting ready for the “showdown�.

Two more things …. First, I really hate to take a shot at my good friend Winstead, especially after an asthma attack, but rumor has it that he was wearing a new pair of running shoes today. I believe that’s his 8th pair of shoes and none of them have more than 50 miles on them. I think he buys shoes to match his running shorts. Second, was the asthma attack a real thing or just another excuse by Winstead? Dr. Dwain Cox is maintaining a list of Winstead’s excuses and currently there’re 63 different excuses on his list. Cox will make a determination whether this latest situation is an excuse or a real event.

SHOUTOUT — To those brave guys who ran in 18 degree weather: Fix, Harrell, Lawrence, Swinford, Turnage, & Winstead

Mercedes Benz Half Marathon

Run Club USA sent 1 of its members to Birmingham for the Alabama Power Mercedes Benz Half Marathon. The weather was in the low 30s, no wind and perfect conditions.

Don Swinford went to Birmingham with the intention of running his marathon pace for this event. When his Garmin crapped out right before the start, he decided to just listen to his body and run a comfortable pace and not worry about his time. Along the way he didn’t pay attention to his splits and just ran “his race�. He clock in at 2:02:19.

The Mercedes event is VERY hilly for the first 10 miles. “It is well organized and you are able to hang out inside the convention center until 5 minutes before the race�, said Swinford. “It’s an event worth doing and the bling is unbelievable.� In addition to the event’s long sleeve shirt, all finishers received a dri-fit short sleeves Finishers shirt.

Intestinal Fortitude

The front runner for the 2007 Intestinal Fortitude Award is Alan Reynolds. He seriously injured his knee earlier this year in a car accident. He had not recovered from this accident when he was stricken with kidney stones that refused to pass. He suffered for a week before finally having them surgically eradicated. On Saturday, less than two weeks after surgery, he runs more than 14 miles! Hammer!

Moon Pie Highlight

There’s a new jock on the block. For the past 2 years we have had a member self-proclaiming himself as the greatest athlete from his home state. But what has this ‘great athlete� done lately. NOTHING!

But the new jock, Travis Fix, is the real deal. Fix is not only a great athlete but a great person. He’s humble and gets things done. Fix is as focused as a laser beam.

Negotiations are underway for a competition between Fix and the “self-proclaimed greatest athlete�. Fix is mentally and physically ready, but his competition ? … well you decide.

ING Georgia Marathon and Half Marathon

6 weeks to go before the Inaugural ING event in Atlanta. Stay focused!

I’m a Lazy Runner
By a Charter Member

I have been so lazy about running recently, it’s pretty disappointing. I know it probably has to do with the changing seasons. I find adjusting to colder weather difficult and cold is obviously not very motivational. I’m thinking of buying one of those cheesy books with quotes that motivate you to run. I just don’t want to lose my momentum – but I have already. I wimped out and only ran 3 miles Saturday. But at least I did something. My head just isn’t into running. . I had to take a sleeping pill on Saturday night because I could not fall asleep because I was thinking about only running 3 miles – I felt so guilty.

END OF JOT

Bill, BJ, and Josh at Run Fit in Peachtree City are good friends of Run Club USA. They’ve helped many of us with shoe and apparel selection and training advice. Below is a note from their website:

Welcome to Run Fit Sports, where we support everyone from weekend warriors to competitive runners in reaching running and fitness goals. We offer custom footstrike and biomechanical analysis to help you select the perfect shoe for your unique foot type.

All feet are different, and all people run and walk differently. As a result, selecting the right running shoe - one that fits perfectly - can be difficult to do if not impossible at a chain shoe store. At Run Fit Sports we make it easy for you!

Run Fit Sports also offers a wide selection of the latest in running and fitness apparel and accessories.

Come on in and let one our competent staff members help to find the perfect running shoe for you!
Bill Brown
President - Run Fit Sports - Peachtree City

Church Growth Today surveyed the leaders of more than 2,000 of the largest non-catholic congregations as well as a few smaller churches in the United States. Participants were asked to name the churches that they consider to be the most influential.

Willow Creek Community Church (South Barrington, IL) — Bill Hybels
Saddleback Church (Lake Forest, CA) — Rick Warren
North Point Community Church (Alpharetta, GA) — Andy Stanley
Fellowship Church (Grapevine, TX) — Ed Young Jr.
Lakewood Church (Houston, TX) — Joel Osteen
Southeast Christian Church (Louisville, KY) — Bob Russell
LifeChurch.tv (Edmond, OK) — Craig Groeschel
The Potter’s House (Dallas, TX) — T.D. Jakes
Brooklyn Tabernacle (Brooklyn, NY) — Jim Cymbala
North Coast Church (Vista, CA) — Larry W. Osborne
Resurrection United Methodist Church (Leawood, KS) — Adam Hamilton
Mosaic Church (Los Angeles, CA) — Erwin McManus
Community Christian Church (Naperville, IL) — Dave Ferguson
Granger Community Church (Granger, IN) — Mark Beeson
Seacoast Church (Mt. Pleasant, SC) — Greg Surratt
Redeemer Presbyterian Church (New York, NY) — Tim J. Keller
Mars Hill Bible Church (Grandville, MI) — Rob Bell
Capo Beach Calvary (Capistrano Beach, CA) — Chuck Smith Jr.
First Baptist Church (Jacksonville, FL) — Mac Brunson
Bayside Church (Granite Bay, CA) — Ray Johnston
Mars Hill Bible Church (Seattle, WA) — Mark Driscoll

Callaway Gardens Half Marathon

Run Club USA sent 4 of its members to The Gardens today for the Ninth Annual Half Marathon. The weather was perfect and the course was awesome.

Leading the way for the Run Club was Dr. Dwain Cox, followed by Mark Jeffares, Wayne Hoover, and Don Swinford. Two of the Run Club’s wives participated too: Dwain Cox’s wife, Donna and Matt Franklin’s wife, Anne.

Take the time to congratulate our members for a job well done!

Bling Update

We are just 28 days into 2007 and we have 3 members with 2 medals already: Dwain Cox, Wayne Hoover, and Mark Jeffares.

Last year we had one member who ended up with 9 metals for the year. According to Jeffares, “9 medals are not going to get it done this year.� He goes on to say, “… it’s going to take 11 or 12 to lead The Club in 2007 and I might just be the Moon Pie to do it.�

Moon Pie Highlight

The Bishop, Daniel Ward (a.k.a. D-Ward), just a few shorts weeks ago couldn’t run more than a few minutes. Yesterday he went 6 strong miles.
Because of this dedication he has picked up a lucrative corporate sponsor - Under Armour.

Under Armour –“Guts Determination Glory�

Great job, Keep it up.

PS Did anyone witness The Bishop’s 6 mile run? He has an inferior Garmin so I don’t know if we can trust his mileage.

ING Georgia Marathon and Half Marathon

8 weeks to go before the Inaugural ING event in Atlanta. If you haven’t signed up, please do so ASAP. We have more than 10 runners participating in either the marathon or half marathon.

Accountability

One of the Core Values of Run Club USA is Confrontational Accountability. One of our members was very disappointed in the Senseis last week for not holding him accountable. Read the follow email notes:

Dear Senseis:
Since you don’t care enough to hold me accountable, I’ll take the necessary steps to show you how accountability works. Hopefully, after I have mentored you and trained you in how to hold someone accountable, you’ll have learned enough to one day return the favor. I don’t know why I’m surprised, this is my life: asking someone to do something and then having to show them how to do it before they can do it themselves. But I’ll stick with you. I don’t have any other choice.

Dear Disappointed:
One of The Club’s Guiding Principles is:
“We know that we can’t please all of the members all of the time and the Run Club has absolutely no intention of trying ….â€? I think it’s time for you to grow up and stop being so dependent. Go drink a milkshake!

END OF JOT

By Travis Fix, Moon Pie

Turns out Run Club is ahead of modern science. Not surprising given the Sensei’s great intellect. I thought this might be a good article for our blog.

January 18, 2007 01:29:49 PM PST - AJC

That morning cup of coffee may help ease post-exercise muscle soreness, if preliminary research is correct.

In a small study of female college students, researchers found that a caffeine supplement seemed to lessen the muscle pain that crops up a day after a challenging workout.

Known as delayed-onset muscle soreness, the pain is common a day or two after a workout that was more intense than normal. Exercise that involves eccentric contraction of the muscles is particularly likely to cause delayed muscle pain.

In eccentric contraction, the muscle produces a force while it’s being lengthened. This happens when a person runs downhill, for example, or lowers a weight during a bicep curl.

Exercisers and researchers alike have tried many ways to prevent this post-exercise soreness, including over-the-counter painkillers, stretching and massage — but studies have found no cure-all for the problem.

In the current study, published in the Journal of Pain, researchers at the University of Georgia in Athens looked at the effects of a caffeine supplement on delayed muscle pain in nine young women.

First, in a simulated workout, the researchers used electrical stimulation to produce eccentric contractions in the women’s thigh muscles — enough to cause moderate day-after soreness.

Next, they repeated the procedure over the next two days, but on each day, the women took either a caffeine pill or placebo pill one hour before the muscle workout. Neither the women nor the researchers knew which pill was given on which day.

Overall, the women reported significantly less muscle soreness during the workout when they took caffeine instead of the placebo. The supplement had about the amount of caffeine found in two cups of coffee.

The theory is that caffeine eases delayed muscle pain by blocking the activity of a chemical called adenosine, which is released as part of the inflammatory response to injury. Adenosine can activate pain receptors in body cells, explained Victor Maridakis, the study’s lead author.

Lastly, after I drink my Saturday morning coffee, I’m going to challenge Skinner to a 5 mile race! I’m working my plan and I’m ready to make things happen. Where’s Larry? He’s next!

January 28

Callaway Gardens Half Marathon – Pine Mountain

http://www.callawaygardens.com

February 10

Run For Angels 5K/10K/1 MILE — Newnan

http://www.active.com/event_detail.cfm?event_id=1371842

February 11

Mercedes Benz Half Marathon — Birmingham

http://www.mercedesmarathon.com/

March 3

Thrill in the Hills Half-Marathon Trail Race

http://www.ditchthecity.com/

March 25

ING GA Marathon and Half Marathon – Atlanta - Decatur

http://www.georgiamarathon.com/Registration.htm

April 28

Country Music Marathon and Half Marathon - Nashville

http://www.cmmarathon.com/registration_info.html

May 19

The Twisted Ankle Half Marathon — Summerville

http://www.rungeorgiatrails.com

July 4

Peachtree Road Race 10k — Atlanta

http://www.atlantatrackclub.org/at02001.htm

October 20

Peachtree City Classic 15k — PTC

http://www.ptcrc.com/phpwebsite

October 27

Silver Comet Half Marathon

http://www.silvercomet10k.com/2007%20Half.htm

November 22

Atlanta Marathon and Half Marathon

http://www.atlantatrackclub.org

Moon Pies — It’s not too late — go ahead and signup for this event. Here’s a list of our members who have already registered:

Name and Registration Date
Randall Gravitt 12/30/2006 07:49 AM
Travis Fix 12/30/2006 09:23 AM
Bruce Brooks 12/30/2006 10:24 AM
John Turnage 01/12/2007 06:31 AM
Alan Reynolds 08/10/2006 10:23 AM
Mark Lawrence 08/5/2006 07:54 AM
Jon Bridges 08/14/2006 05:20 AM
Ken Speir 12/29/2006 08:43 PM
Bedford Cox 08/7/2006 05:29 AM
Matthew Skinner 07/14/2006 03:48 PM
Tim Winstead 08/14/2006 01:20 PM
Don Swinford 08/4/2006 08:36 AM
Mark Jeffares 08/4/2006 11:17 AM

Dwain 3:16

My Experience at Rock-n-Roll Arizona Marathon (Jan. 14, 2007)
By Dwain Cox (Ninja-wannabe)

Thanks for all the congratulatory e-mails. You guys are awesome!

Several of you asked me to describe my experience in Arizona, so here goes.

The P.F. Chang’s Rock-n-Roll Arizona Marathon & ½ Marathon starts in Phoenix, passes through Scottsdale, and ends on campus at Arizona State University in Tempe. The average race time temperature for this marathon is between 40-50°F. This year the temperature at the start of the race was 35°F. It stayed cool throughout. I think the temperature was a sunny 45°F when I finished. The course was very flat. The U.S. ½ marathon record was set on this course last year. There was an aid station every mile. They all had Accelerade and water. Some stations had Clif shots. So to recap; great climate, flat course, and well equipped aid stations. Those were the positives.

For the sake of balanced feedback, let me now describe the negatives. The race organizer did a poor job of managing the logistics of such a large race. When the ½ marathon started, about 1 hour after the start of the marathon, over half the entrants were still waiting at the finish for buses to take them to the start! The post race organization was equally chaotic. There was very little crowd anywhere on the course except for the finish. There were some people cheering at the finish….not many though. The “rock-n-roll bands�, that played every ½ mile or so, really added very little to the overall race experience. If anything, I felt a little sorry for them having to be up so early on such a cold morning.

As for my race, I went out there with two goals:
– Primary goal - run under 3:20 and qualify for Boston.
– Secondary goal - run 7:10 pace throughout — less than 3:10 marathon.

I ran the first 15 miles at 6:56 pace. Then things started getting rough. I think they started placing the mile markers about a mile-and-a-half apart? I got progressively slower every mile after 16. Somewhere between mile 23 and 24 the 3:10 pace guy passed me. Once that happened, I just slowed down and resolved to make my primary goal. I finished in 3:16.

I would not have accomplished this goal if not for the Run Club. Marathons were not even on my radar one year ago. You guys have really been an inspiration to me.

See you at Starbucks.

Congratulations Dr. Cox!

Dr. Cox completed the P.F. Chang’s Rock ‘n” Roll Arizona Marathon in an amazing 3:16:29 (Chip Time) …. A 7:30/mile Pace!

His performance qualifies him for the Boston Marathon this April!

Please congratulate Dwain on his outstanding performance.

Walt Disney Marathon and Half Marathon Results

JON BRIDGES | Bib #23525
13.1 Chip Time: 2:14:15 Pace: 10:14

BRENT RAGSDALE | Bib #25843
13.1 Chip Time: 2:12:51 Pace: 10:08

ALAN Reynolds | Bib #007
13.1 Chip Time: 2:30:00 Pace: 11:27

SHANE BENSON | Bib #9728
26.2 Chip Time: 4:45:24 Pace: 10:53

JOHN BERMUDEZ | Bib #15779
26.2 Chip Time: 4:53:16 Pace: 11:11

JAY FILE | Bib #5690
26.2 Chip Time: 4:44:36 Pace: 10:51

BRIAN GRADY | Bib #5732
26.2 Chip Time: 5:19:21 Pace: 12:10

MARK JEFFARES | Bib #5738
26.2 Chip Time: 4:33:34 Pace: 10:26

DAN STRAIN | Bib #15776
26.2 Chip Time: 4:38:41 Pace: 10:37

JOHN TURNAGE | Bib #4889
26.2 Chip Time: 5:31:43 Pace: 12:39

Congratulations Runners!

Grand Master Ninja, Larry, ran an impressive 3 miles today. His longest run ever! “They said I couldn’t do it”, stated Larry, “but I did it and I did it in an awesome time of 45 minutes”.

Watch out Dean Karnazes, Larry means business!

Saturday, December 30th I reached the 1000 miles for the second straight year. I wasn’t trying to run 1000 miles, but it’s cool that my last run of the year (a 5 miler) gave me the exact total of 1000.

For Dr. Dwain Cox 1000 miles is nothing. I’m willing to bet that Dr. Cox ran at least 2500 miles. Others, like Master Sensei Millican, ran less than 100 miles, but he can still run faster and longer than I can run any day of the week.

I think a 1000 miles is a good goal. It’s 83.333 miles per month or 19.231 miles per week. It’s not too obsessive – is it?

The Run Club will start recognizing members who run 1000 miles during a calendar year. Starting this year, if you accomplish this feat you will receive a medal or some type of recognition.

I wonder how many of you ran a 1000 miles in 2006. Let us know by clicking on “comment� below and tell us how many miles you ran.

Happy New Year and Run Strong in 2007!

The Best Run Club. Period

There’s no doubt about it, we have the Best Run Club. Period. Our Club is different from most clubs. Our values, principles, and vision set of part. The foundation of the Club is built on our Creed, “it’s all about the coffee�. To close the year out, let’s review the ligaments that hold the Club together.

CORE VALUES
• Confrontational Accountability
• Obsessively Committed to Whatever
• Fearless Pursuit of Goals
• Focus on Results
• Empower Personal Growth
• Expand Sphere of Influence

GUIDING PRINCIPLES
• We really love and appreciate our good members. They are the reason for our success and we want to make sure we keep them happy. It is for this reason we actively seek to discourage certain personality types from joining the Run Club. These people just tee everybody off and spoil the fun for everyone else.

• The Run Club is not a politically correct organization. If you are easily offended, then there is a good possibility that you will be offended here. The Run Club was not designed to be a “feel good� club. We call it like we see it.

• The Run Club is not a fraternity, it is a privately operated club and as such we enforce a very strict “No-Whining” policy. We are sorry if you are offended by obnoxious comments, or if you feel that the feedback you receive is too harsh, but if you need to have total control over your environment then you really need to stay home.

• As a Run Club member you do NOT have rights. The Founding Members are the only ones with rights and we reserve the right to rescind your membership, especially if we think that you’re a great big jerk. We strive to keep the Run Club an official “Idiot-Free Zone” at all times, so if you’re acting like an idiot we’ll be sure to let you know, right before we kick you out.

• We know that we can’t please all of the members all of the time and the Run Club has absolutely no intention of trying. We are a small, privately-owned club. Unlike the running clubs in your local communities, we really don’t want to please everyone. We believe that when you try to please everyone, you end up catering to the lowest common denominator. That’s something we really don’t want any part of. Then we’d end up average and ordinary, and we’d have to tolerate jerks. No thanks. Our operation has been designed to welcome and serve only that group of people who appreciate what we do, and how we do it.

VISION
Our Vision is, “To be the Best Run Club on the Planet we Inhabit.� We have incredible members who are dedicated husbands, fathers, employee, leaders, and runners. We had a high level of participation in events around the world. Our Sensei has taught us that if we aim at nothing we’ll hit it every time. Therefore, we must take goal setting very seriously. On the next page we have a list of our members who participated in events. It’s our members who have made our Club successful!!!!

John Bermudez
Peachtree Road Race 10k
Peachtree City Sprint Triathlon
US 10K Classic
Peachtree City Classic 15k

Troy Blackmon
Issaquah Triathlon
SeaFair Half Marathon
Hellgate Challenge Triathlon
Beijing Half Marathon
Seattle Half Marathon

Jon Bridges
Calloway Half Marathon
Chick-fil-A Fit to Lead 5K
Country Music (Nashville) Half Marathon
Calloway Sprint Triathlon
Peachtree Road Race 10k
Peachtree City Sprint Triathlon
Peachtree City Classic 15k
New York Marathon

Taylor Brooks
Country Music (Nashville) Half Marathon
Franklin Classic 5k
Tennessee Baptist Children’s Home 5k
Belmont 5k

Wayne Bylsma
Callaway Gardens 5K
Charleston River Bridge 10K

Dwain Cox
Race 4 Riley 5K
Tyrone Founders Day 5K
Peachtree City Classic 15k

Jay File
Peachtree City Classic 15k
Marine Corps Marathon

Travis Fix
Peachtree City Classic 5k

Matt Franklin
Grand Canyon Rim to Rim Jot
New York Marathon

Brian Grady
Chick-fil-A Fit to Lead 5K
Robi Run 5K
Peachtree City Classic 15k

Randy Gravitt
Country Music (Nashville) Half Marathon
Peachtree City Classic 15k
Atlanta Half Marathon

Rick Harrell
Country Music (Nashville) Marathon
Peachtree City Classic 15k

Hank Harris
Country Music (Nashville) Half Marathon

Larry Henry
Country Music (Nashville) Half Marathon

Jay Knight
Peachtree Road Race 10k

Mark Jeffares
Peachtree City Classic 15k
Peachtree Road Race 10k
Peachtree City Sprint Triathlon
Peachtree City Classic 15k

Mark Lawrence
Country Music (Nashville) Marathon
Peachtree City Classic 15k
Silver Comet Half Marathon

David Millican
Callaway Gardens 5k
Country Music (Nashville) Half Marathon
Tyrone Founders Day 5K
Peachtree City Classic 15k
Atlanta Half Marathon

Brent Ragsdale
Peachtree Road Race 10k

Steve Rawlins
Peachtree City Classic 15k

Scotty Redmond
Country Music (Nashville) Half Marathon

Alan Reynolds
Country Music (Nashville) Marathon

Matt Skinner
Peachtree City Classic 15k
New York Marathon

Ken Speir
Peachtree City Classic 15k
Marine Corps Marathon

Don Swinford
Country Music (Nashville) Half Marathon
Peachtree Road Race 10k
Peachtree City Classic 15k
New York Marathon

John Turnage
Peachtree City Classic 15k

Daniel Ward
Firecracker 5k
US 10K Classic
Peachtree City Classic 15k

John Warnock
Peachtree City Classic 15k

Note: This is the info provided by its members. If we missed an event or member’s accomplishments, we sincerely apologize.

END OF JOT

Written by a Run Club Member, a GMN

Failure is something I can easily succeed in. Take the amazing 29 percent I scored on my tenth-grade geometry test. The failure was so spectacular it actually felt triumphant. My friends saw it as subversively heroic. “I got a 29 on the geometry test. How do you even get a 29? That is so cool.� Being “Cool� was the most important thing to me in High School. After all, I excelled in sports, so I didn’t care about geometry. I proudly flew the “I don’t give a crap flag� to impress peers. There is something dark, romantic, and even sexy about failure. Little did I know I was on a path of Unrealized Potential.

Success is universally admired and, unlike failure, you get your money’s worth, when you’re still breathing and around to enjoy it. But success can be just as dark as failure: My favorite actor from Friends, Matthew Perry, had his intoxicated Porsche accidents, Dick Cheney had his 237 heart attacks, and my dear friend and former marathon runner, Matt, is on a track to gain 50 pounds this year.

When I was a kid, in response to my parents’ enthusiastic misunderstanding of me, I aspired to become something so undeniably unique and renowned, so sublime and awesome that my parents would be a joke. I would be a professional athlete! Granted I was the best athlete in my hometown. But I didn’t work at it. I hated practice. I was great, but I kept hearing fans say, “he’s not reaching his full potential.� What was that all about? I don’t need those losers!

I love sports, but nothing could motivate me. In fact, I didn’t care if I won or lost a game of pool, tennis, or Frisbee golf. I refused to work hard and give 100%. Still, I thought there must be something else I could excel in, that could make me an irrefutable success. There it was staring at me – I’m going to be the best saleman in the world. So I started my career in sales. Over the course of the next 20 years I held so many jobs. Every time I started having a little success, I would get scared and slack off and eventually quit the job (or got fired). My lack of desire to work hard and give the extra effort was obvious to all. Again, I heard the words from my associates, “he’s not reaching his full potential.� Just like my life as an athlete, my professional career was one of unrealized potential.

I was at a crossroads. I could give up my dreams of success and greatness and become that noble failure — dabble in drugs and cultivate an aggressive alcoholism — or, I could turn to the very first passion that I had had ever since I started walking at 13 months old. Running! Why not? I could run and think about the complexities about life, death, emotions, and relationships, the daily endeavors, and nightly fantasies. I’m short, dramatic, and sentimental — why, I might as well become the next Frank Shorter.

Yet, I was as far from success as I ever was. I started running with some guys and we formed the Run Club. This was perfect! I could out run these friends (really losers). I was the best athlete of the group. But I just didn’t work at it. Again, I heard the words from my friends, “he’s not reaching his full potential.â€? But I had injuries! I was afraid to try — afraid I couldn’t beat the likes of Winstead, Turnage, Fix, and many others. And for my other so-called friends, they have all run a marathon as I sat on the bench of failure. I’m scared like a little girl in the dark. My wife and kids even laughed at me when I told them that I was going to run a marathon. My wife actually ran an half marathon faster than me. I’m not a runner – so I quit!

But then I realized, I’m not an utter failure . No, I’m something much, much worse. I am mediocre. Success is great, and there seems to be some type of nobility in failure. But mediocrity is quicksand. All my life I feared it. To be common, ordinary, neither here nor there, middling, moderate, standard, so-so, par, normal, average!

You may be saying to yourselves that this is all just a shameless piece written solely to make you feel sorry for me. I can’t help it. I’m mediocre! From now on, my sole recourse is to find peace in mediocrity. To embrace my tepid fate for all it’s worth. Let’s face it, most of the world is mediocre and they don’t seem to mind. This is America. We’ve made mediocrity an art form here. We take cinema and turn it into Walking Tall starring the Rock. News journalism becomes Fox News. Our president, George W. Bush, is the poster child of mediocrity. Did I say that? Hillary is much more my style. I have to learn to stop trying so hard and start caring a lot less. Instead of fighting it, I should dive into the pool of mediocrity and enjoy the over-crowded, lukewarm, peeing-in-the-water with the rest of humanity. Who’s to say that I couldn’t ironically succeed at being mediocre? Perhaps, I have finally found something I can genuinely excel in.

I still have a picture of me as an All-State Quarterback and you can’t take that away from me! So get off my case, losers!!!!!

Adapted from a Post from another Blog — But the facts are true!

When can you call yourself a marathoner? How many marathons does it take? Do marathons have to be your main focus? I don’t really know, but I think training for a marathon is one of the best decisions I could make as far as running (mind you I’ve only run one). I find myself more motivated and excited about running than when I’m training for a 5k. This is ironic because I’m definitely more of a 5k runner than a marathoner. I think a spring marathon would be perfect for me because it’s what’s going to get me out the door on those cold days of winter. But I’m just lazy and lack motivation to run another one.

Today I ran for 32 minutes — perfect running weather. A week ago I ran in 16 degree weather. I’m running only once or twice per week. The marathon I ran was about a month ago, but my conditioning feels like it was 5 years ago. What’s the big deal – why can’t I get focused again? I’m adding pounds from all of the milk shakes I’ve continued to drink. While training I could eat like a horse. I can’t do things in moderation. I have an obsessive personality.

I keep telling myself that I’m not a marathoner and maybe I’m not. I did run one and no one can take that away from me. Will I do another one? My brother-in-law would; but he’s a better man than me. My Run Club friends would, but me? Was training for a marathon that big of deal? Why did it affect me so much? I did have a few injuries and I was more tried at night, but let’s face it, the training wasn’t that big of deal. I just followed my training schedule.

I’m pitiful — just a girly-guy! I’m content with having one marathon under my belt. The problem is that I can’t see my belt any more! I think I’ll stick to golf. No training or effort is really required because I have some natural athletic ability. Running is too much effort, too much time, and too much pain. I’m done!

Or am I? Please comment and give me your words of wisdom.

Philanthropy is becoming more and more the norm for Americans, with recent studies showing that “no other country comes close” to private charitable giving (in 2004, privately, Americans gave $24.2 billion). And combining American holiday consumerism with a passion for international giving is the latest in philanthropic fashion. The trend, which first started turning heads a few years back with bright yellow LIVEstrong bracelets, has gained even more steam as of late. Headlines and trend-watchers have been abuzz over (product) RED, a line of products (including jeans, iPods, cell phones and credit cards) that donates a portion of proceeds to fight AIDS in Africa. Backed by heavy hitters like Bono and Oprah, (product) RED is everywhere this holiday season. Gap Stores across the nation sold out of RED jeans within days of their release (at $150 a pair, by the way). Charity is in, in a big way. Beyond RED, there are lots of options this holiday season to truly get into the spirit of giving, enjoy your Christmas and give to those in need.

TOMS Shoes
TOMS Shoes’ mission is simple. Buy a pair of shoes from their store, and they will donate a pair of matching shoes to a child in need. Founder Blake Mycoskie spent time in South America and saw the field workers wearing alpargatos, a durable traditional slip-on shoe. He was inspired to come back to the States and found TOMS, bringing the shoes to Americans with fashion sense and bringing more shoes to those in need worldwide. TOMS come in a wide array of colors and designs. They look good, you feel good, children get shoes, and everybody wins.

One T-shirt by Edun
For the fashion-forward activists with a little extra dough for Christmas, consider the One shirt by Edun. The shirt, $40 online or at Nordstrom, is pretty rad and is worn by gobs of hip celebrities. One of the coolest aspects of the shirts is that they are made in Lesotho, South Africa, from all African cotton. When you buy one of these shirts, you support African commerce with the West. In addition to that, $10 from every shirt sold goes toward AIDS prevention and medicine in Africa.

iGive
iGive works on a simple premise. Shop online through its website at any of its 650 affiliated stores (Barnes & Noble, eBay, Apple, etc.), and those stores will donate a portion of the sale to the charity of your choice. Through this massive site you can do ALL of your shopping at the stores you normally visit anyway, with one key difference: part of the money goes to charity.

Mondonation
At the Mondonation website, you can customize your own shirts and pillowcases with a statement beginning with the words I believe (I believe in love, I believe my mother screens my phone calls, I believe [fill in the blank]). Mondonation donates a percentage of every sale to a charity you can choose from its well-populated list. I believe you should buy something nice for your loved ones from this website.

Sub City Records
Sub City Records gives a sizeable percentage of record sales to charity. Sub City is known for its philanthropic stance; it also runs the Take Action Tour, which benefits suicide prevention. Buy the entire Thrice catalog as well as the other good music they have for sale, and you’ll help support great causes.

Grounds for Change
Grounds for Change is a fair-trade coffee company based out of the Pacific Northwest that sells coffee from all over the globe. Give the gift of joe knowing that you are supporting farmers from South America, Africa and Asia. In addition to supporting fair-trade farmers the world over, Grounds for Change donates a portion of profits to children’s environmental education programs and uses only renewable “green” energy. Grounds for Change is a member of Co-Op America, an organization of socially responsible businesses. Plus the coffee tastes good.

World Vision Catalog
If you (and your gift receiver) are OK without actual gifts changing hands at Christmas, then check out the gift catalog at WorldVision.org. You can honor that special someone with the gift of a goat. Although a goat might not seem useful to your friend, it can provide milk and dairy products for a whole family in Kenya. You can donate items such as fishing kits, freshwater wells and wheelchairs to families in impoverished nations across the planet.

Books
What Is the What by Dave Eggers
The newest book from critically acclaimed author Dave Eggers is a fictionalized narrative that closely follows the true story of Valentino Achuk Deng, a refugee in war-torn Sudan who survives militias and wild animals to finally make it to America. All proceeds from the sale of this book go to the Valentino Achuk Deng Foundation which supports Sudanese refugees in America, to relief organizations in Darfur, to rebuilding southern Sudan and to the college education (in America) of Valentino Achuk Deng.

Hope in the Dark Photography by Jeremy Cowart with reflections by Jena Lee
This book seeks to raise awareness for the AIDS epidemic in Africa through compelling photography paired with powerful reflections. A percentage of proceeds go toward Blood:Water Mission, a nonprofit organization dedicated to reducing the impact of the HIV/AIDS pandemic and promoting clean blood and clean water in Africa.

Article by Danny Miller who is an editorial intern at RELEVANT and a student at the University of Central Florida. He has a very socially minded Christmas list.

We had a great run, the weather was perfect. It may have been the best yet, and I have been running this event since 1994.

Special thanks to Bruce Brooks for getting up early and taking all the runners to the start line.

DAVID MILLICAN - TYRONE 2:29:27 2:26:20

CHIP MILLICAN (David’s Brother) - BLOUNTVILLE TN 2:29:26 2:26:19

ANGIE MILLICAN (David’s Sister-in-Law) - BLOUNTVILLE TN 2:33:40 2:30:33

DAVID DAVIS (Brian Grady’s Father-in-Law) - NEWNAN 2:17:52 2:15:00

RANDY GRAVITT - SHARPSBURG 1:58:37 1:52:07

HANNAH GRAVITT (Randy’s Daughter) - SHARPSBURG 1:52:59 1:51:17

http://www.thecitizen.com/node/12104
Fri, 11/17/2006 - 10:40am
By: The Citizen

By BRIAN CHILDS
Special to The Citizen
Jon Bridges was determined to run his first marathon this year.
Bridges is a 43-year-old, vice president of information technologies for Chick-fil-A, and a nine year Peachtree City resident. A long time runner and Peachtree Road Race participant, he was inspired to go for greater distances last year when Dan Cathy, president of Chick-fil-A, encouraged his employees to take up running to get and stay in shape.

He also wanted to read more books on spirituality and business.
“I’ve had a goal to read more and exercise more, so I combined the two by listening to audio books on my iPod while I run,� Bridges said.
Bridges joined a group of friends to run in the New York City marathon and they dubbed themselves the Run Club. Early on Saturday mornings, they met at Starbucks to go running and socialize. “It’s important to have friends you can run with that encourage you,� he said. On weekdays, Bridges had to balance his family and career and training, often getting up at 5 a.m. to run before work.

Bridges and the Run Club met their goal. Last weekend they traveled to New York City and were cheered on by two million spectators as they ran with the 37,000 other participants of the world’s largest marathon.
This was Bridges’ first marathon and as he ran he was pleased to see the signs cheering runners on and children lining the streets offering high-fives.
“It was a great experience, great views and great people,� Bridges said, “The whole thing was really exciting. Everything was just incredible.�
Bridges was happy to meet his goal of completing the marathon, finishing in 5:00:38, but was frustrated by a recent injury which hampered his performance. He plans to train harder if he ever run another marathon. He’s planning on running the Disney Half Marathon in January with a 100 of his co-workers.
When asked if he plans to run the New York Marathon again, Bridges laughed and said it was too soon for that question.
Childs is a Peachtree City resident attending NYU as a graduate student.

Check out these Nooma videos:

Rob Bell - Kickball

Rob Bell - Bullhorn

Rob Bell - Noise

Rob Bell - Luggage

Mr. and Mrs. Fenton are retired, and Mrs. Fenton insists her husband
go with her to Walmart, but he gets bored with all the shopping trips.

He prefers to get in and get out, but Mrs. Fenton loves to browse.
Here’s a letter sent to Mrs. Fenton——

Dear Mrs. Fenton,

Over the past six months, your husband has been causing quite a
commotion in our store. We cannot tolerate this behavior and may ban
both of you from our stores. We have documented all incidents on our
video surveillance equipment. All complaints against Mr. Fenton are
listed below.

Things Mr. Bill Fenton has done while his spouse was shopping in
Walmart:

1. June 15: Took 24 boxes of condoms and randomly put them in
people’s carts when they weren’t looking.

2. July 2: Set all the alarm clocks in Housewares to go off at
5-minute intervals.

3. July 7: Made a trail of tomato juice on the floor leading to the
restrooms.

4. July 19: Walked up to an employee and told her in an official
tone, Code 3′ in housewares….. and watched what happened.

5. August 4: Went to the Service Desk and asked to put a bag of >> > >
M&M’s on layaway.

6. September 14: Moved a ‘CAUTION - WET FLOOR’ sign to a carpeted
area.

7. September 15: Set up a tent in the camping department and told
other shoppers he’d invite them in if they’ll bring pillows from the
bedding department.

8. September 23: When a clerk asks if they can help him, he begins >> >
to cry and asks, ‘Why can’t you people just leave me alone?’

9. October 4: Looked right into the security camera; used it as a
mirror, and picked his nose.

10. November 10: While handling guns in the hunting department, >> > >
asked the clerk if he knows where the antidepressants are.

11. December 3: Darted around the store suspiciously loudly humming
the “Mission Impossible” theme.

12. December 6: In the auto department, practiced his “Madonna look”
using different size funnels.

13. December 18: Hid in a clothing rack and when people browse
through, yelled “PICK ME!” “PICK ME!”

14. December 21: When an announcement came over the loud speaker, he
assumes the fetal position and screams “NO ! NO! It’s those voices again!!!!”

And last, but not least .

15. December 23: Went into a fitting room, shut the door, waited
awhile, then yelled very loudly, “There Ain’t NO toilet paper in here!”

Regards,

Walmart Management

39 Seconds
NY City Marathon Recap
by Jon Bridges

The Journey:
I just completed the New York Marathon!

2 years ago, I told my friends that I would never run a marathon. It just seemed too far. The training requirements seemed daunting. There was no way that my sore hips and back could ever support that much abuse.

Then I got invited into the Run Club. I started a fitness habit that included as many events as I could manage. I became known as the king of “bling�. I enjoyed winning the medals and T-shirts.

After completing 4 half marathons, I set my sights on a full marathon. The NYC Marathon seemed to be the right one.

The Race Experience:
I started the race feeling great. The sights and sounds were incredible. Everyone was having a big time.

I had decided to run for 2 miles and walk 100 steps (about a minute). This would (supposedly) help me save some for the end. I kept telling myself to slow down. But I couldn’t manage to go any slower.

I ran the first half in 2:17 (about a 10:05 pace). Then the trouble began. My stomach starting hurting. I think it was a stomach cramp caused by eating too much before the race. Miles 14-16 were tough. I kept telling myself “if I can get to 20, then all I have to do is an easy 6 miles�. Mile 17 down 1st Avenue was spectacular. The long, wide street had thousands of screaming people cheering us on. “Only� 9 more miles to go. You could see thousands of runners for miles ahead of you. It seemed like a long way left to go.

By mile 20, I started having some muscle cramps. Even though I was taking E-caps every hour, I still had cramps. My left hamstring kept threatening to lock up. I had some strange muscle twinges in my upper thighs. My back and shoulders hurt. I even had pain in my chest. My body was hurting in areas that had never given me trouble before. But the thought of quitting NEVER entered my mind.

Once we finally entered Central Park, I knew the end was near. Only about 4 miles to go. The crowds were louder and closer. The runners thinned out a little. I tried to take advantage of the downhill sections by speeding up. I still had to walk up the hills more than I wanted to. The last mile was tough, but I pushed as hard as I could.

The Results:
My time was 5 hours and 38 seconds (11:28 pace). If I had run it 39 seconds faster, I would have beaten the 5 hour milestone. Only 39 seconds…

Could I have pushed harder and found 39 seconds somewhere on the course? Maybe. But not during the last few miles. By then, I was done; I was all used up. It was all I could do to keep running to the finish. There just wasn’t any more speed.

I really didn’t have a finish time goal. Everyone told me to focus on finishing and have fun. Deep down, I wondered if I might manage a 4:40 time. I had completed a training run of 22 miles in 3:53 a few weeks earlier. I felt great on this run. I was hoping that I could reproduce this time. But it didn’t work out that way.

Lessons Learned:
1) Be careful what you eat. I probably ate too much stuff the morning of the event.
2) Take the training schedule seriously. I had to back off the last 2 weeks due to an ankle injury.
3) Don’t go out too fast. Everyone tells you this. Believe them.
4) The biggest lesson: Pain is temporary….pride is permanent. I am proud of what I was able to do. I thank God for making this event possible for me.

It’s All About the Fellowship:
We had a great group of guys doing the race.
• Don Swinford was our Sensei. This was his 3rd marathon. He guided and encouraged us with his great wisdom.
• Matt Franklin provided great technical advice and we benefited from his world-class experience. This was his 2nd marathon.
• Matt Skinner showed us true determination. This was his first marathon. All of his close friends didn’t think he could do this. We knew better. He also hooked us up with a great hotel deal.

We shared some time with Dan Cathy and some other Chick-fil-A boys.

We also enjoyed some of the best parts of New York City.
• Carnegie Deli
• Chumley’s – at 86 Bedford St. – in Greenwich Village
• La Massaria (authentic Italian restaurant)
• Capital Grille
• China Town
• Soho

Bottom Line:
My 1st marathon was a great experience. New York is an awesome city. The scenery was great. The 37,000 runners were pumped up. The 2.5 million spectators added a very cool element to the race. The Run Club members were a blast to hang with.

I am proud of my 1st marathon performance.

Doing the Impossible!
NYC Marathon Experience
By Matt Skinner

I can’t believe it’s over. Nine months of training for something I said I would never do and in fact had never even considered and was downright antagonistic towards before I started hanging around a bunch of nutcases that think running 26.2 miles is a worthy goal. My goals had always focused around losing a few pounds, making more money, spending less money, breaking par, or some other rational goal. But running? NEVER crossed my mind – literally, until one fateful day when Ronin Bridges said the magical words, “The fastest way to lose weight is to run.� Coupled together with the fact that my hero, GMN Henry, had also started running with these freaks, I was toast. I showed up one Saturday morning at the PTC library with my New Balance 740 cross trainers purchased months earlier from the best place to purchase running shoes, Rack Room, and I was to embark on an odyssey of Homerian proportions. The Aged Grasshopper took me under his wing and I rualked 3 miles around Lake PTC. At the time, that was approximately three times as far as I had run at one time in my previous 42 years. I was hooked. Not on running a marathon, but on rualking as a way to exercise my fat butt.

The rualking continued without any loss in weight – in fact I gained weight. Of course that may have more to do with the fact that I ate like John Goodman and justified it by rualking on Saturday mornings for 3 miles. Then another magical intersection of God’s providence and my insecurity occurred. My brother in law was over for Easter dinner and said, “Just enter the lottery for the New York Marathon – you probably won’t get picked but if you do it will be something you’ll never forget.� And I did. I paid $12 and submitted my name to the NY Marathon. That may have been the seminal moment. My marathon training began when Sensei Swinford sent me the training schedule. It was intimidating to look several weeks down the road and see three 20 milers waiting for me but I tentatively took the first bite of the elephant and the rest is history. New shoes, real running shoes this time, socks, dry-fit, a Garmin, a headlamp, a reflective vest, a Camelback hydration system, an Audible.com membership, and tens of Gu gels later, I was on a train from Washington, D.C. to New York to run a marathon.

I have never experienced anything like it during my entire athletic career. The synergy of perfect weather, Lance Armstrong’s participation and the energy his presence brought, great friends, 2.5 million cheerleaders, and New York City created the “Perfect Marathon�. The cramps, dizziness, fatigue, and frustration from Garmin failure are distant memories. Crossing the finish line, even at 5:40:57, was the most satisfying achievement I have ever felt. In most other sporting events, I had some natural talent on which to rely. Running a marathon was something completely outside of the realm of possibility in my mind for years. The months of training, the pain that had to be endured, and the mental toughness that had to be built are all things that will serve me well in my life as I go forward.

I was asked by a friend what was my big take-away from the marathon. After reflecting on that the last couple of days and talking with friends who have asked me about my experience, I have come to the very clear conclusion that it is the power of accountability and encouragement. From the moment I decided to run the marathon, I had an incredible group of guys who have encouraged me, held me accountable to my training schedule, and were simply there to help. While running the marathon I was overwhelmed by the people who came out and hung around to cheer me on as I trudged through the 26.2 miles. They were strangers, unknown to me and me to them, there simply to cheer, to encourage, to push, to pull, anything to keep me from giving up and quitting. I had heard about the crowds, but I did not expect to feel what I felt from a bunch of strangers cheering. It was something I will never forget.

It made me realize that we all need cheerleaders in our lives and for me to become a cheerleader in someone else’s life. I had forgotten or maybe I never truly realized the impact encouragement has on people. I have purposed in my heart to become my wife’s biggest cheerleader, my children’s biggest cheerleader, my staff’s biggest cheerleader, my students’ biggest cheerleader, and my friends’ biggest cheerleader. I want to cheer.

I was reminded of what the writer in Hebrews wrote in Hebrews 12:1-2:

Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin that so easily ensnares us, and let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith, who for the joy that was set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.

A marathon’s a big deal but the race of life is bigger. I thank God that I have a cheerleader that has run the real race and won.

Thank you, Run Club, especially Swinford, Henry, Millican, Bridges, Franklin, Speir, and Brooks – my “cloud of witnesses�, for the encouragement. I will never forget my experience.

Hey Lance, Wait For Me!
By Matt Franklin

Wow! What a time. Three days in Manhattan with a former professional athlete (Matt Skinner), a real Iron Man (Don Swinford), everyone’s favorite Chick-fil-A Man (Jon Bridges) and a real Tour de France Champ (Lance Armstrong). Well, I didn’t exactly hang out with Lance but I did see him on the Jumbotron while we were waiting with the other 37,000 runners waiting to start out the marathon. He must have been up at the front. Jon, Matt, Don and I did have a great time visiting the City before the race.

The NYC Marathon starts in Staten Island across the Verrazano Bridge (largest expansion bridge in the US) into Brooklyn (birth place of pizza), north into Queens, across the Queensboro Bridge into Manhattan (we got a great deal on this real estate back in the 17th century in cash and trade with the Indians), north up the Island into the Bronx (home of the Yankees), U-turn back down into Manhattan to finish up in Central Park. 26.2 miles through all five boroughs – uniquely New York.

And it was going great until mile 18 when I pulled up short with a sting in my left hamstring. I told Don Swinford (the real Iron Man) I was fine and would be ready to proceed in just a second. I wasn’t fine and had to wave Don on. I spent the next 8 miles running and walking, mostly walking. At just under 5 hours, Lance beat me by about 2 hours.

“It’s All About The Coffee�
By Don Swinford

The Run Club’s tag line (creed) is: “It’s all about the coffee�. The coffee represents connecting with one another, developing friendships, and going through life with other guys. That’s exactly what the Club is all about – it’s the foundation of our Club.

In this article I want to share my experience training, running and completing the New York City Marathon with a great group of guys. It’s an experience I’ll never forget. It’s much more than just finishing an event, but it’s the process of preparation, especially with others, that places you in a position to reach your goals.

What is there to fear if you are prepared? The win to win means nothing without the will to be prepared!

The Team
Preparation is much more than setting a goal, developing a schedule, and implementing your plans. It’s about having a team around holding you accountable, encouraging you, and keeping you focused as a laser beam. My team consisted of three incredible men:

Matt Franklin doesn’t see limitations. While most of us have made the statement, “I’ll never do a marathon or I can’t do a marathon,� Matt doesn’t use the words “never� or “can’t.� You may not know this, but the Club was started in late 2002 when Matt decided to run his first marathon. Three of us joined him and completed the 2003 Chicago Marathon together. Since that time many of you have completed your first 5k, 10k, 15k, Half Marathon, or Marathon. It just wouldn’t seem right if I didn’t say “thank you� to Matt for his friendship and vision. I can’t wait to hear about his next adventure. I’m sure he’ll reach for new heights!

Matt Skinner did the impossible. At least that’s what most people thought. If you haven’t noticed, Matt is not built like a marathon runner. He could suit up for most sports and people wouldn’t think a thing of it. But running? I’ve been fortunate to have known Matt since he moved to this area. In fact, I was part of the team that brought him to Peachtree City. I’ve been fortunate to spend a lot of time with Matt over the years and have come to realize that he’s highly motivated, loyal to his friends, and determined to make a difference in the lives of others. Matt is a great friend and his willingness to try the impossible has helped motivate me to do the impossible too.

Jon Bridges is the real deal. Every team needs a “Jon Bridges� type. He makes things happen, he’s not afraid of anything, and he completes the task at hand. We joke about all of his bling. But do you understand the commitment, dedication, and motivation you need to do the things he does? In addition to his running, Jon participates in triathlons and is a very good race car driver. Jon, like Matt Franklin, is an Eagle Scout. An Eagle Scout is always prepared. Jon made our trip to NYC a blast. He pointed and we went. He knew where to go, where to eat, where to buy Tag watches! He took charge in getting taxis, making restaurant reservations, and showing us the city. He’s a friend who I can always count on.

I would be negligent not to recognize the other Run Club Members as part of our team. Their support and encouragement was awesome and very much appreciated. Thanks to all!

The Journey
You guys know my journey this year – cancer surgery in January, surgery in June and again in September. It’s been a long hard road. My faith in Christ, the love and support of my family, and the Club’s support and encouragement has helped me every step of the way. It’s been a year of struggles, but more importantly it has been a year of tremendous growth. The Club has been a great outlet for me – to view things from the lighter side of life. My thanks goes out to all of you who visited me at the hospital, sent me emails and notes, called me or left voice messages, asked about me, and so on. My journey for NYC Marathon stated on the day I was diagnosed with cancer and ended with a 4:34:45 marathon. NYC was my third marathon (Chicago 2003 and Big Sur 2005) and was a personal best for me.

4:34:45
When I first made my comeback from prostate cancer surgery and ran a sub-2 hour half marathon in Nashville, I set a goal to do NYC in 4:15:00. I was getting in great shape and with adding intervals and tempo runs to my training schedule I thought I could do it. But two months later I had surgery and three months after that I had more surgery. As a result I set a new goal of averaging a 10:30/mile pace or 4:35:00 marathon goal. Based on my times for Chicago and Big Sur and the fact that I had to endure three surgeries this year, I thought 4:35:00 will be an aggressive goal. I like challenges so I started aiming at 4:35:00. I say it often, “it you aim at nothing, you’ll hit it every time.� The fact I set a goal increased my chances to achieve it. I wouldn’t have felt like a failure if I ran a 5:00:00 marathon as long as I didn’t leave anything on the road. However, it was rewarding to beat my goal by 15 seconds!

Garmin
Thank God for the Garmin. The temptation to run too fast too early is so strong you can’t help it. After all of the wise counsel I received on this matter, I still did it. But the Garmin was a constant reminder to slow down and run my race. The Garmin signaled me to not only slow down, but also when to take my E-caps, drink water, and eat a little of my Power Bar. It helped me stay focused and allowed me to control my destiny.

Ipod
My Ipod wasn’t as useful as I had hoped. I had planned on listening to Andy Stanley, Erwin McManus, and Rob Bell. However, the 2.5 million spectators were so loud I could concentrate and listen effectively. I will tell you that Linkin Park, POD, Mudvanye, Casting Crowns, and many others helped me through some difficult miles.

The Start
Matt Franklin, Jon, and I started a minute or so behind the world class runners (we just acted like we belonged). That was cool! Matt Skinner was in another grouping and didn’t cross the start line for 16 minutes. The start was an amazing scene no matter if you were up front or in the back.

The Boroughs
Running through the 5 Boroughs was really cool – Staten Island, Brooklyn, Queens, The Bronx, and Manhattan. I haven’t traveled a lot, but NYC has to be the coolest place in the world. I would love to live in NY when I retire or at least spend some significant time there. If you’re considering a marathon, you ought to consider the NYC Marathon.

Mile 18
I experienced my first pain on mile 18. I was running up a hill and my legs started hurting. Fortunately the pain went away after a few minutes. I knew I wasn’t finished with having pain based on my other marathons.

Dear God
At mile 20 I got real serious with God. I started praying because I was starting to feel real bad. I could tell that my body could shut down at any time and I would have to walk or crawl to the finish line. Quitting was not an option, so I needed help. As God has done so many times in my life, he helped me get through the discomfort and pain.

Dizziness
When I stopped to get a drink at mile 22, I started getting dizzy. It was hard to walk a straight line, but after a minute I started running again and the dizziness went away. At mile 24 the same thing happened, so I decided I would not stop for water or to walk the last 2.2 miles. I only got dizzy when I stopped for water.

Suffer Well
Matt Franklin gave each of us a training shirt and on it were the words, “Suffer Well�. We all knew we would suffer and it was important that we endured the suffering in order to complete this event. Little did I know that “Suffer Well� would be my battle cry during the last 6 miles of the marathon!

Finish Strong
I struggled the last several miles, but I was determined to finish strong. I kept telling myself that I have overcome too much to not do my best. As a result my 25 mile was at a 9:38 pace and my last one was at a 10:27 pace! Boy did that hurt!

Never Again
I said, “never again� during the last few miles. I couldn’t imagine putting myself through that much pain on purpose.

The Next One!
By dinner Bridges, Skinner, and I were discussing doing the London Marathon (Franklin was on a plane going home). Then on the way home as Skinner and I sat in the coach section (Bridges was in first class) we talked about doing two events per year: a training marathon, which would be a local event and the other one would be an exotic location marathon. How quickly you forget the pain.

Note: Bridges offered his first class seating to me, but he’s the one that deserved fist class!

Porterhouse
One thing you have to know how to do is celebrate your successes and that’s exactly what we did Sunday night after the marathon. Bridges treated us to the 20 oz. porterhouse steak! It was an amazing piece of meat and since that was our first real meal of the day, it’s a meal we’ll never forget.

Family
Special thanks to my family (Felicia, Ryan, Bethany, and Becca)! Their support and encouragement was over the top.

Coffee
My first marathon (Chicago) I teamed up with Alan Reynolds, David Millican, and Matt Franklin. The next marathon (Big Sur) I was a part of a team consisting of Alan Reynolds, Brent Ragsdale, and David Millican. And I was a part of the NYC team consisting of Bridges, Franklin, and Skinner. All of the guys were good friends before we pursued these events, but let me assure you that when you dream together, plan together, run together, travel together, and achieve a goal together something special happens to your relationships. I want to encourage all of you to try something that may seem impossible with a small group of guys. Enjoy the journey and the coffee! Remember, “it’s all about the coffee.�

Confrontational Accountability
Obsessively Committed to Whatever
Fearless Pursuit of Goals
Focus on Results
Empower Personal Growth
Expand Sphere of Influence

end of jot

UPDATE ON JAY & KEN… Moon Pies Finished Strong … Two of the most respected Moon Pies in our Club are Jay File and Ken Speir.  Both Moonies completed the Marine Corps Marathon and they finished strong.  Here are the unofficial results.  Hopefully Jay and/or Ken will write a Jot article sharing their experiences at the Marine Corps Marathon. 

UPDATE ON MARK… Representing the Club Locally … 

Mark Lawrence once again completed the Silver Comet Half Marathon.  Mark is a Charter Member of the Club and is probably the most likeable Moon Pie on the face of this planet.  Mark second passion in life is playing the drums.  He was able to put his talent to use in church today at Dogwood Church, formally known as Braelinn Church, formally known as
Braelinn Baptist Church, and sometimes referred to as theButterfly Church.  Regardless Mark is an outstanding drummer!  Congratulations on your running and drumming!!!! end of jot

Dear Durden — Does Androstene Cause Acne And Baldness And Is Androstene A Steroid? I have recently purchased Androstene. I am not really familiar with the side effects that comes along with use of the product. Durden, my main question concerning side effects is: Does androstene cause acne or an increasing of acne and is androstene a steroid? Also, does it cause increased baldness? Please get back to me soon. Thank You. Moon Pie

Dear Moon Pie — There are a lot of different views on the use of Androstene. I decided to actually have users of this supplement reply to your question. I hope this helps:

Answer #1
Andro can cause side effects you should know about such as hair loss and pimples on the back and butt. I have taken several different types of andro AND I WOULDN’T WASTE YOUR MONEY. The benefits for me have been zero. Although, it does work for a few select individuals. If you do research on the net you will find out andro was never developed for the purpose of gaining muscle and probably never will work because your testosterone increase is only for several hours which means it will die out long before the body needs it to rebuild.

Answer #2
When I was taking Andro the side effects that occurred were shrinkage of my testicles, and acne breakouts on my butt and my package. My voice got a little higher pitch too.

Answer #3
I’ve been using andro for around 4 months. It does cause acne on the back and butt, but it also helps develop defined muscles and huge veins in your arms and legs. It is a great product, but could be potentially dangerous. Only time will tell.

Answer #4
No, andro is not a steroid. It is a testosterone precursor. That means it is a supplement which is put into the body in hopes that your body will convert it to testosterone. But testosterone and estrogen are very, very similar, and it is possible for it to be converted into estrogen as easily as it is to be converted into testosterone. This will make you like a girl, if you know what I mean. As for answer #3, this product is about as dangerous as a half an aspirin. It does work in some people, but this is because your body converted it successfully. In other people it doesn’t. As far as myself, I stick to the real stuff.

Answer #5
I’ve been taking andro for 2 months and have seen a major increase in strength, but no weight gain. But that could be from the hydroxycut (Muscletech), which is a great supplement alone. It sheds the fat and gives you great definition. No side effects have been noticed.

Answer #6
I take Androstene and have added 50 pounds to my bench. There are no side effects as yet, and it really boosts you sex life.

Moon Pie, I hope these answers will help you make a decision regarding this supplement. It is recommended that you consult a doctor before taking androstene and similar supplements.

PEACHTREE CITY CLASSIS
… Run Club Dominates the Classic …

Once again the Run Club has dominated the Peachtree City Classic. Our members have made us proud – these are extraordinary men.

Dwain Cox ran an amazing 1:02 (6:24/mile pace). He holds the Run Club record for this event.
Our remote member from South Georgia, Steve Rawlings, joined us and finished strong along with his wife.
First timers, Daniel Ward and John Warnock, finished side by side. It was a spiritual moment!
Brent Ragsdale was on the bench due to a freak accident caused by a stupid golf cart and its driver.
Jon Bridges is protesting because no bling was given to the finishers.
Travis Fix once again represented the Club in the 5k.
The trio of John Turnage, Rick Harrell, and Mark Lawrence finished strongly. Mark beat last year time by more than 15 minutes.
First timer and the only Ninja to run, Matthew Skinner, completed the Classic in spite of an injured foot.
Brian Grady ran 9 miles prior to the Classis – 18.3 for the day!
Marine Corps marathoners, Jay File and Ken Speir finished together as they will next week in the marathon.
CFAers Shane Benson, John Bermudez and Mark Jeffaries, ran strong.
Randy Gravitt started the event a little late and got lost along the way – he turned the 15k into a 17k.
Tim Winstead was a no show again.

If we missed listing your name as a participant we sincerely apologize. We do appreciate you and congratulations to all of our runners!

Beijing Half Marathon
… The Club is International …

Troy Blackmon, remote Club member from Seattle, completed the Beijing Half Marathon. It’s the first official event by a Club member outside the United States.

We are hoping to share more info about Troy and this event in a future Jot.

Upcoming Events

Eight of our members are participating in events over the next month or so:

Jay File and Ken Speirs – Marine Corps Marathon
Mark Lawrence and Rick Harrell – Silver Comet Half Marathon
Jon Bridges, Matt Franklin, Matt Skinner, and Don Swinford – New York City Marathon
Troy Blackmon – Seattle Half Marathon

Take the time to encourage these men as they go and influence the world and try to make this planet a better place to live.

RUN CLUB BLOG

If you want to keep up with Run Club articles, information and nonsense, please visit our blog at http://grandmastersensei.voxtropolis.com

Memorable Quotes from Fight Club
Fight Club inspired the founders of the Run Club to start a club that was different and countercultural. Here are some memorable quotes for your enjoyment:

Narrator: You wake up at Seatac, SFO, LAX. You wake up at O’Hare, Dallas-Fort Worth, BWI. Pacific, mountain, central. Lose an hour, gain an hour. This is your life, and it’s ending one minute at a time. You wake up at Air Harbor International. If you wake up at a different time, in a different place, could you wake up as a different person?
________________________________________

Narrator: This is your life and it’s ending one minute at a time.
________________________________________

Lou: [Lou hits Tyler in the face] Do you hear me now?
Tyler Durden: No I didn’t quite catch that Lou.
[Lou hits Tyler again]
Tyler Durden: Still not getting it.
[Lou hits Tyler a few more times]
Tyler Durden: Ok, I got it. S$%@ I lost it.
[Lou continues to beat up Tyler]
________________________________________

Tyler Durden: $#%& off with your sofa units and strine green stripe patterns, I say never be complete, I say stop being perfect, I say let… lets evolve, let the chips fall where they may.
________________________________________
Tyler Durden: Fight Club was the beginning, now it’s moved out of the basement, it’s called Project Mayhem.
________________________________________

Tyler Durden: Only after disaster can we be resurrected.
________________________________________

Narrator: [Tyler steers the car into the opposite lane and accelerates] What are you doing?
Tyler Durden: Guys, what would you wish you’d done before you died?
Steph: Paint a self-portrait.
The Mechanic: Build a house.
Tyler Durden: [to Narrator] And you?
Narrator: I don’t know. Turn the wheel now, come on!
Tyler Durden: You have to know the answer to this question! If you died right now, how would you feel about your life?
Narrator: I don’t know, I wouldn’t feel anything good about my life, is that what you want to hear me say? Fine. Come on!
Tyler Durden: Not good enough.
________________________________________

Tyler Durden: Now, a question of etiquette - as I pass, do I give you the a$$ or the crotch?
________________________________________

Tyler Durden: I want you to hit me as hard as you can.
Narrator: What? In the face?
Tyler Durden: Surprise me.
Narrator: This is so #$%^&* stupid.
________________________________________

Tyler Durden: [whispering] Tell him the liberator who destroyed my property has realigned my perception.
________________________________________

Tyler Durden: Tomorrow will be the most beautiful day of Raymond K. Hessle’s life. His breakfast will taste better than any meal you and I have ever had.
________________________________________

Tyler Durden: Hey, you created me. I didn’t create some loser alter-ego to make myself feel better. Take some responsibility!
________________________________________

Add flip-flops to crying, whining, wasting words and eating quiche. “Real men,” it seems, don’t wear flip-flops.

So says hip-hop artist DMX, who recently dismissed rapper Jay-Z’s sartorial sense with the comment “Thugs don’t do flip-flops.â€?

But DMX is only the latest man to dis flip-flop wearing fellas, and it seems the world’s simplest form of sandal has become the flashpoint in what some say is a long-coming backlash against the metrosexual trend.

“There is a backlash,â€? said Dr. Dwain Cox, a fashion expert, who thinks men are edging away from the perfectly matching outfits of yesterday in favor of a more crinkled, grizzled look. “Men don’t want to be categorized as metrosexual.â€?

“Metrosexual,” of course, is the once-ubiquitous buzzword used to describe a man who spends an inordinate amount of time and money on his personal appearance.

The metrosexual movement spawned shows like “Queer Eye for the Straight Guy,â€? the idea that it’s OK for men to get manicures and pedicures and an inestimable number of debates about the relative merits of men’s hair-styling products.

However, the aversion to men baring their toes applies even to those who openly embrace the metrosexual lifestyle but have gotten more than their fill of flip-flop fashion.

“The flip-flop thing for men really got out of control,� said lifestyle guru Larry Henry, who is a Grand Master Ninja and heads up the Fashion Police in the Atlanta area.

“I’m always baffled at what makes men think women will be attracted to them in a two-for-$10 pair of Wal-Mart flip-flops,â€? he said. “No one wants to look at a man’s dirty, hairy, nasty toes. And whenever you see a man wearing flip-flops, 90 percent are not groomed toes — that probably hurt the cause of flip-flops more than anything else.â€?

Only a few years ago, Jon, Bridges a 40-something man who is a Ronin, considered flip-flops and sandals his 10 toes’ closest friends. Now he thinks they’re simply “too 2003-2004.”

“I used to wear them all the time, but I just can’t do them anymore,â€? he said.

In fact, it’s not just men who’ve gotten flack for wearing flip-flops. When several members of national championship-winning Northwestern University women’s lacrosse team wore flip-flops to the White House for a picture with President Bush in July 2005, they received angry letters from all over the country (they later auctioned off their flip-flops and gave the proceeds to a girl with brain cancer).

With press like that, it’s no wonder flip-flops aren’t earning the admiration of men who want to be taken seriously.

“They’re not something a man wears,” said Matthew Skinner, a Grand Master Ninja. “It’s baffling to see all these guys walking around wearing them with all the [dirt] that’s around here on the streets in this city. This isn’t some tropical island paradise. This is Atlanta. Flip-flops aren’t combat boots — they’re not manly.”

“They’re non-manly for casual wear,” added Master Sensei David Millican. “I wear sandals, but not flip-flops. I use flip-flops as my shower shoes at the gym.”

At least one manly man even took a philosophical stance against the humble sandal.

“I think the cheap ones are non-manly — they are [lacking in] power,” said Don Swinford, a Grand Master Sensei. “They are physically weak (unlike, say, a boot); they’re cheap, suggesting the wearer is poor (unlike, say, a nice Italian shoe); in addition they make no statement and have no character.”

While he does think there’s a backlash against the metrosexual trend, Matt Frankin a Sensei, came to the defense of the flipped-on flip-flop, saying DMX wasn’t taking into account the vast cultural and geographic differences that make the beach shoes a no-no in Peachtree City and perennially de rigueur in Southern California.

“Coolness Expertâ€? Taylor Brooks a Moon Pie, said that if anything, the flip-flop backlash is a sign of men “trying to regain their sense of power in this shifting world” and refusing to be perceived as pretty boys.

“Let’s be honest here,â€? he said. “The flip-flop is a frivolous piece of footwear with no substantive purpose in life [other] than as slip-and-go footwear. It’s not a performance piece of footwear, and shoes really do make the man. What DMX is essentially saying is flip-flops ain’t making that man. The poor little flip-flop is getting trashed by this.â€?

But Ken Speirs, a Moon Pie from the Southside, thinks flop-flops can fly — on some occasions.

“The simple, unadorned look says something like ‘I just got out of bed to get some coffee and didn’t feel like getting dressed up and I had these lying around from last weekend’s trip to the beach, so leave me alone,’” he said.

“But when flip-flops start using a lot of leather and are more than just a stop-gap measure until something more masculine can be found, it smacks of a contrived effort to look casual, and is a little feminine to boot. If one doesn’t have a sense for these distinctions, I’d say its better to avoid them all together. Did Ronald Reagan or John Wayne ever wear man sandals? I doubt it.”

Long distance running is a delight for most runners—or you wouldn’t be doing this—but rare is the runner who can plow through a marathon season without some discomfort. “The sport is about ‘pain management,’� says Mindy Solkin, head running coach and owner of The Running Center in New York City, “not about ‘pain-free.’�

Relief for muscle aches. During training, expect some muscle soreness, especially after long runs or speed work. Physiologically, stress on muscles actually creates small tears in the tissue. These tears heal tougher and more resilient, which is what makes you stronger. But not without some soreness, a bruised feeling that usually passes within a day or two. “Icing helps, and ice baths, though not very pleasant, really help the legs recover after long runs,� says running coach Mike Keohane. To ice a muscle, wrap ice cubes in a paper towel and rub the sore spot on and off for ten minutes. For an ice bath, sit for five to 15 minutes in a bathtub filled hip-deep with cold water and ice cubes.
If you must, you can use painkillers such as acetaminophen (Tylenol is one brand) conservatively. Before the marathon or a long run, avoid non-steroidal anti-inflammatories such as ibuprofen. These drugs can cause the kidneys to retain water and flush out salt, which could contribute to hyponatremia, a dangerous imbalance of blood chemistry.

When joint pain means stop. While muscle aches eventually result in strength gain, joint pain is another matter. Pain in the knees, hips, or ankles often indicates an injury that needs rest at the very least. When pain is severe enough to alter your running form, it’s time to take a break and let your body recover. If, after a week or two you still have discomfort, seek medical attention, preferably from a sports medicine specialist.

Pull over for blisters. Blisters can sideline any marathoner. If you get blisters during training, your socks and shoes are not compatible with each other or with your feet. Find a new combination—now. Preemptively, before the race, apply a lubricating agent to areas that are prone to blistering. If a blister starts to develop, pull over and try to fix the problem, whether it’s a bunched up sock or a crooked shoe tongue. Keep in mind that if you experience a serious blow-out, there will be medical stations near every water station after mile three.

Stretch for stitches. Cramps, muscular and abdominal, are another bane of runners. Muscular cramps result from insufficient oxygen reaching the muscle. They can often be relieved by gentle stretching and pressure applied to the cramp. Side aches, or stitches, are caused by inadequate blood flow to the diaphragm. To avoid them, make sure that you’re properly hydrated (urine should be abundant and pale in color), eat lightly one to two hours before a run, and ease into workouts with a light warm-up. If, despite precautions, your midsection seizes up, you may be able to run through it. Many runners find relief in deep exhalations, or by stretching one arm overhead while pressing into the cramp.

Article from NYC Marathon Website

Q: Durden, In my first marathon I ran 4:46:04 on a 21-week training plan that averaged about 35 miles per week. My long runs included three 20 milers. I ate well, took care of my legs, rested, and stretched; however, around the 17th mile of the marathon, my legs started hurting very, very badly, and I had to keep stopping. My feet were throbbing, my hamstrings seized up, my hips were burning, and my knee and ankle joints were burning and throbbing as well. How can I prevent this from happening in my next marathon? Moon Pie from PTC

A: Moon Pie, sorry to hear about your traumatic encounter with the “wall�, but it sure was a classic. The list below might help you figure out what went wrong and what you can do to avoid the problem this time around.

1. Perhaps you were overtrained. Although 21 weeks is not too long a period to train for a marathon (I usually design 18-week programs for my runners in order to minimize the mental and emotional fatigue of marathon training), your workouts, especially your long runs, could have been too hard. Your mistake could have been doing your long runs at marathon goal pace. For beginner marathoners, I have them run from one to two full minutes slower than expected goal pace. Of course, other workouts are done at faster paces. To set a goal time for a marathon, I use a rule of thumb based on current 10K fitness: you should be able to maintain a marathon pace that is around a minute slower than current 10K race pace.

2. Perhaps you succumbed to the rookie temptation to go faster in the early miles because they felt “just too easy.” Again, review your splits to see if you hit the wall because you used up your glycogen supplies too soon. It is now accepted that negative splits are better than even splits, while positive splits are to be avoided at all costs.

3. Perhaps you didn’t manage your fluid and energy needs very well during the race. You didn’t mention what the weather was like, but it certainly could have been a factor in your hydration and fuel issues.

I hope these issues provoke some review that will lead to some answers. Good luck!

MARINE CORPS & NEW YORK CITY MARATHONS
… Run Club’s Greatest are Competing …

The Marine Corps and New York City Marathons are two of the world’s great road races, drawing more than 120,000 applicants. These races attract many world-class professional athletes, not only for the more than $1,000,000 in prize money, but also for the chance to excel in the political and media capitals of the world before more than two million cheering spectators.

The Run Club is sending six of it premier athletes to compete in these events. These six men are the best of the best. They not only excel in multiple sports, they are extremely intelligent, recognized for their good looks, and admired for their outstanding leadership skills.

In this edition of the Jot we ask each man what drives them to be successful.

Jon – Ronin
New York City Marathon
University of Georgia, Harvard University

“Most people would say that I’m driven to get the bling. While that may have been the case in the past, the truth is that I’m driven by Fear. The fear of getting beat by Skinner (who is big and slow); the fear of getting beat by Swinford (who has endured 3 surgeries this year alone); the fear of not completing the 26.2; the fear of failure; the fear of pain; and the fear of humiliation.” As Skinner has so eloquently stated, “JB is just a scared little band boy trying to live in my world. I pray for JB and his strength to endure the insults slung at him on the roadways by those rednecks in big trucks barreling dangerously close to him when he runs in the early mornings. I keep telling him they’re upset that he stole their construction vest and is trying to pass himself off as a regular, run-of-the-mill, blue collar worker but he just doesn’t listen. It breaks my heart, really. But he’s the richest, coolest band geek I know. The money really does compensate for his lack of athletic ability - at least it makes it easier to be his friend. I mean who doesn’t enjoy the fireside council meetings? If he hadn’t just spent several hundred thousand dollars on his backyard, I doubt if anybody would come.” Fear drives Bridges to be the ultimate competitor. “I’ve been on the battlefield (actually between the Hedges) on many occasions leading my team (actually the Red Coat Band) to victory.” Jon has his racing license and is a certified instructor. He is also a triathlete and has competed in several local events.

Jay – Moon Pie
Marine Corps Marathon
James Madison University and Rollins College
“As a former Marine Captain, Let me say, as a Marine and a patriot I have dedicated myself to supporting and protecting this country. My participating in the Marine Corps Marathon is a statement of my support of our military forces. I’m also trying to live up to the expectations of my Senseis. They are the real heroes. They have had such a positive impact on me. But getting back to the marathon, this is my third Marine Corp Marathon (1990 & 2001) and what I have found to drive me is Pride — Pride in my country and the men and women who serve in the armed forces. I too have been on the battlefield (actual battlefield) and fought for my country (the USA). My motto is the same as the official motto of the U.S. Marine Corps, which is Semper Fidelis, Latin for “Always Faithful”. Until 1871 it was “First to Fight”, a motto that still very much applies! Through the years, Marines have greeted fellow Marines with “Semper Fi”, “Semper Fi, Mac” or “Semper Fi Marine” ! So let me say in closing “Semper Fi Mooniesâ€?.â€?

Matt — Sensei
New York City Marathon
Southern Methodist University and Harvard University
“I like a good adventure. I’ve done my share. I’ve rode bulls and wild horses; climbed mountains and tracked motorcycles. You name it, I’ve done it. Most recently I hiked the Grand Canyon (Rim to Rim). I’ve also climbed the big peaks — Kilimanjaro and Aconcagua. As I summit Aconcagua I realized that I was at the highest spot of the Southern Hemisphere and I was able to observe the magnificence of The Andes . I’m currently playing golf 4 times per week! My success can be traced to my rigid regiment of taking homeopathic holistic all-natural pure supplements, just like T.O. It’s because of my advance knowledge of supplements that I’m able to run 26.2 miles and chatter non-stop. I never get winded or muscle cramps. With supplements, I am invincible. NYC is my second marathon. In 2003 I ran the Chicago Marathon.â€? Franklin is an avid “readerâ€? and has “â€?readâ€? (actually listened) to more than 300 books over the past couple of years. “My favorite “readâ€? is anything by David McCollough.â€?

Matt – Grand Master Ninja
New York City Marathon
Rice University and Covenant College

“Who would have ever guessed that I would run a marathon? Marathon running has never been on my radar screen, but I like a good challenge. The training for the marathon has been a big deal, but not bigger than my ego. I found that my ego can carry me a long way – and that’s saying something. I’m a big boy. I’m not some stick with sinew and tendons attached to it. I’m a real man with real muscle – and a ton of it. In addition, I will never admit defeat or say I can’t. Once I made the commitment to run this thing, I never looked back except to see if my iPod had dropped out of my Camelback. This event is huge. My good friend, Lance Armstrong, will be running NYC with me. For all you nay-sayers who put your money in a pool betting against me, you will soon come face to face with reality: Skinner is a stud! I may be fat and I may walk 20% of the distance, but there’s no other 5’11� 225 pound man that can run a marathon, coach middle school football, lead an organization with boldness, satisfy their wife, and be Larry Henry’s and David Millican’s friend. In fact, the greatest achievement in my life is keeping Henry and Millican on the right track. Without me and my guidance, they’d be losers just like the rest of the mankind. Well, maybe not Henry – he gives me cigars every time we play golf. The quality of the smokes is slowly deteriorating, however. Last week he gave me $.99 cigars. I didn’t complain but I did have to wonder if Larry’s financial situation has changed dramatically over the past few weeks.� Skinner is the Podcast King. Over the past year, Matt has listened to hundreds of podcasts. His favorites include Andy, Erwin, and many others by his close, personal friends.

Ken – Skin er Ninja (actually a Moon Pie)
Marine Corps Marathon
Louisiana State University and Troy State University

“I feel it is an honor to run the Marine Corps and to do it with Jay is awesome. In fact, Jay is awesome. This is my second time to run this event and each year I’m overwhelmed with the patriotism and support you see from the runners and spectators. I’ve done a lot of things in my life – I’ve achieved many dreams, such as knowing the Headmaster at my kid’s school on a personal basis and becoming a fighter pilot, but running this thing is certainly a highlight. I do have one issue with the Run Club – I don’t like being a Moon Pie. I keep saying I’m not, but the Grand Master Sensei and Ronin are saying I am. I talked to my wife and she said I wasn’t a Moon Pie. So I self declared myself a Mighty Skin er Ninja – translated this means large ego and slow speed. I told the Grand Master Sensei and Ronin what she said and they started giving me grief for talking to her about it. I’m going to prove that I’m worthy of a higher ranking. It’s my determination to be more than a SEN and that will get me through this marathon.�

Don – Grand Master Sensei
New York City Marathon
Georgia State University

“This is my third marathon. Last year I ran the Big Sur and in 2003 I ran the Chicago Marathon. In Chicago I only trained for only 12 weeks and I paid for it towards the end of the event (miles 22-26). I was determined to train properly for Big Sur, but there’s no way in our area to duplicate the hills. Big Sur’s hills were painful, but I did it. I’ve been told I have grit. I do tend to focus more and get more determined when the odds are against me. After three surgeries and living with my new friends the Wilsons (actually catheters) off and on during this year, I’m more determined than ever to complete the NYC Marathon. There’re a bunch of losers (these guys were in the band in HS) who keep telling me to quit and drop out of this event. These are the same people who are afraid to set goals and achieve something in their lives. I just laugh at their comments. One of my greatest accomplishments was to run a 4 mile loop around Lake Peachtree with two 20 pound dumb bells in a book bag. To this day I don’t know why I did such a thing — probably because it has never been done before. I AM a Grand Master Sensei.â€?

THE RUN CLUB IS GLOBAL
… Moon Pie to Run Half Marathons in Beijing and Seattle …

Troy – Gong Fu Da Shi
Seattle and Beijing Half Marathons
Texas A&M University and Sam Houston State University

“Moving to Seattle was the best thing to happen to me. I helped start a church (Mosaic Seattle), help start some companies, and have had the opportunity to meet some really cool people. Not only have I taken up marathons, but mountain biking has become a passion, along with triathlons. I’m also passionate about the trees and the air quality in this world we are visiting! And that passion will get me through these half marathons – I’ll be wearing one of my “Save a Tree, Save the Worldâ€? t-shirts. Last year I ran the Las Vegas Marathon. As a former Moon Pie in the Seattle area (I’m now a self-appointed Gong Fu Da Shi), I miss the interaction with the club members on a daily basis and I know they miss interacting with me. I am most concerned with the environment. The most respected scientific organizations have stated unequivocally that global warming is happening, and people are causing it by burning fossil fuels, cutting down forests, and eating red beans and rice. The U.S. National Academy of Sciences, which in 2005 the White House called “the gold standard of objective scientific assessment,” issued a joint statement with 10 other National Academies of Science saying “the scientific understanding of climate change is now sufficiently clear to justify nations taking prompt action. It is vital that all nations identify cost-effective steps they can take now, to contribute to substantial and long-term reduction in net global greenhouse gas emissions.” Blackmon will one day run for a political office; in fact, he may come back to Fayette County and run against Master Sensei Millican for the Mayor of Peachtree City, Tyrone, and Fayetteville. Millican has plans to get all 3 cities under one leader, but Blackmon may beat him to it.

end of java jot

Marathon runners don’t quit during the race. In fact, among the top marathons in the U.S., the completion rate is more than 95 percent. In incidents of conceding, the majority of marathon runners quit before the race even begins. The eight months I spent training for my first marathon provided context for a problem unique to our Americanized version of Christianity.

I’m living proof that any potato head can decide to run a marathon. Lots of people talk about running a marathon—as you read this, you could even decide to be a marathon runner. The potential is there, but it takes commitment. It takes training. It takes endurance. Christ’s sacrifice on the cross made an eternal relationship with God freely available. The relationship starts with a decision, but like running a marathon, that’s just the beginning.

Christians too often think of the moment of salvation as the finish line. Pastors, camp counselors, concerned friends and church programs place so much emphasis on that moment that everything else seems unimportant by comparison. Then we wonder why so many people treat Jesus like fire insurance. If we present salvation as the finish line, how can we act surprised when people feel like they can take it easy after that? Many people think, “I followed all the rules. I said a prayer. I’m good. I’ll just keep doing what I’m doing and wait for Jesus to come back.�

The flaw in that approach is that it’s not reflected anywhere in scripture. Nowhere do you see Jesus tell people to just say a prayer, say you’re sorry and go back to business as usual. Instead, he challenges us to leave everything behind, pick up a cross and daily walk with him. That’s because salvation isn’t the finish line. That moment, while vital, is just the beginning. Salvation is a free, instant gift from God that none of us can earn. But, anyone who sincerely accepts this gift will begin a life of discipleship that requires daily effort.

During my training, I often had to choose going for a run over spending time with my wife, playing with my kids or watching my favorite TV show. I realized early on that reaching the finish line was going to take much more than a commitment. I had to make sacrifices to train myself properly because dedication is worthless without preparation. I didn’t wake up one day and run 26.2 miles. I spent three months just getting in good enough shape that I could begin my training plan. Then I spent another four months training. During my training I made sure that I loaded up on carbs and drank lots of water. I got plenty of sleep. I traded ice cream for yogurt and Oreos for granola. I focused on what was beneficial and avoided what was detrimental. The only difference between distance running and discipleship is that rather than carbo-loading, we need to load up on Jesus. We need to immerse ourselves on the Son of God. Whatever is true, whatever is noble, whatever is right, whatever is pure, think on such things. Because when you hit the wall—and you will—Jesus is the only fuel that will keep you going.

There are few things in this world as rewarding as breaking through the wall, pushing yourself, challenging your body and mind to go further and faster than you think they are capable of. If we settle for what we can accomplish comfortably, we will never make an impact. It’s impossible to live a life dedicated to Christ, a life of Kingdom significance without going beyond your limit. But that doesn’t mean you are on your own.

Many people approach running as a solitary, isolated endeavor, one person versus the clock. But the ones that are the most successful have a support network. They train and compete in community. They have people in the trenches with them going through exactly what they go through. They train together, share secrets, tips and techniques. They celebrate the success of others almost as much as they do their own.

Like runners, Christians are designed for community. We are meant to be there to encourage, to lift up, to love and when necessary to correct. It’s our responsibility as those that are further down the course, more prepared, better trained to help the ones behind push themselves. We are to not only trying to reach the un-reached, but to mentor the immature. Knowing how to reach the finish line means nothing if we don’t share that knowledge with others. We are all working toward a common goal. Victory is so much sweeter when it comes as part of a group, a team, a body.

I don’t know what it will feel like to cross the finish line. I don’t know what Heaven will look like or what our new bodies will be like. I can’t even begin to comprehend what an existence without time will be like. But I know one thing. I am certain of this. Crossing that finish line, persevering till the end will be worth every minute of training, worth every sacrifice.

It hurts up to a point and then it doesn’t get any worse.
Ann Trason

You have to forget your last marathon before you try another. Your mind can’t know what’s coming.
Frank Shorter

I’ve always felt that long, slow distance produces long, slow runners.
Sebastian Coe

We can’t all be heroes because someone has to sit on the curb and clap as they go by.
Will Rogers

I’m going to go out a winner if I have to find a high school race to win my last race.
Johnny Gray

I always loved running - it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.
Jesse Owens

Running is my church.
Joan Van Ark

I believe that the Good Lord gave us a finite number of heartbeats and I’m damned if I’m going to use up mine running up and down a street.
Neil Armstrong

Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?
Peter Maher

A lot of people run a race to see who’s the fastest. I run to see who has the most guts.
Steve Prefontaine

http://boss.streamos.com/wmedia/nba/pinnacle/usab_army_mh_final.asx

Check this out: http://www.vsocial.com/video/?d=40128

A group of runners claim there starter is running late and talk people into helping them begin their race. Watch what happens when each person shoots the starting pistol.

http://www.break.com/movies/starter_prank.html     

written by a unnamed moon pies

MP #1 — I’m a fashion guru — it’s obvious by the Gap clothes I wear.  If you were to do some research and look in any men’s-style guide, you would find that 99 percent of the time your socks should match your pants, or at least be in the same color family. The rule of socks matching your pants has been around for years. You might want to venture to Saks or Bergdorf’s and speak to some fashion consultants, who can inform you regarding proper attire and color matching.

Moon Pie #2 – What a splendid idea! And then maybe I’ll take them to a movie! First of all, clothing does not have rules the way golf has rules. It has principles based on aesthetics. I will grant you that if you are giving the State of the Union address and you are wearing a navy suit, a white shirt and a red tie, as most good commanders in chief do on such an occasion, you probably will want to wear navy socks, not red ones. If you wear red socks while giving the State of the Union address, some will take you for a Communist and others will insist that the vice president take over immediately, on the “unable to performâ€? clause. Men, the point is, we have to use our good judgment. If I’m going to the loan department at the bank, sure, I’ll wear gray socks with my gray suit, but if I’m going to the racetrack I might try to match the green in my tie. Right now I am wearing an orange shirt, khaki pants and argyle socks with gray, brown and tan in them. I am so happy with this combination, I might explode. And I certainly will explode before I do any research. This isn’t science, sir; it’s art.

written by a Sensei
If you play your cards right, one pair of socks should last you the rest of your life.  They should at least last a few decades.  Here are some pointers to go by.
Step 1: Socks were made to be very user-friendly.  If you notice a small hole coming out of the bottom of socks, flip them over.
Step 2: Well, maybe you’re noticing that your socks smell a little bit.  Don’t worry about this.  Rub your foot-filled sock in some lemon juice. This will kill all odors and make your feet smell more attractive to the opposite sex.  They can’t get enough of that lemony-smell!
Step 4: Got any duct-tape?  A man can’t be a man without owning a few rolls of duct tape.  Try slapping on a few strips of the good ole’ Miracle Maker known as duct tape to any unsightly holes on your socks.
Step 5: Shoes cover socks, right?  Ok.  Wear shoes then. It doesn’t matter what your socks look like if they’ve smothered in some tender-looking shoes.  There could be a 6-inch tapeworm stuck to the end of your toe – which is popping out of a rancid smelling hole in your sock – but nobody will be the wiser if you have shoes on!!!

Never wear socks with your Keens, unless you are a mountaineer.  Never wear socks that have individual compartments for your toes unless you’re a Sensei.  Please consult a Sensei if you have questions concerning ways to get the most out of your socks. 

 

Ronin Deserves Our Respect
JB probably gets more abuse than any other member in our Club. We’ve called him names such as Band Geek and Mr. Buckhead. We’ve made fun of his equipment – I’m talking about his miner’s lamp, road crew vest, and catheter hydration bag. And we have given him grief for coordinating an event like the movies or lunch and then he doesn’t show up. But in spite of all of this, the Ronin is a great man and he deserves our love and respect.

On Friday my daughter was with a friend in downtown Atlanta (they were not in best part of town) when they experienced car problems. After they tried and tried to fix the problem, they called me. I can’t repair the cars in my own driveway, so I knew I wouldn’t be able to help her. Then it came to me – the Ronin can help! I immediately call JB and gave him my daughter’s cell phone number. He contacted her and within 30 seconds the car was fully repaired and she was on her way back to Georgia Tech. No joke – 30 seconds!!!!!!!

Later I received a call from her and she said, “He’s amazing. I’m going to keep his cell phone with me at all times�.

Let’s not forget that the Ronin is a very generous person. Just two weeks ago he donated and delivered recliners to a Ninja. The list could go on and on. JB has had a big impact on all of us and he deserves our love and respect.

By the way, did you see the Buckhead outfit he was wearing last week? It must have belonged to his wife ……

Enjoy Your Coffee
A group of alumni, highly established in their careers, got together to visit their old university professor. Conversation soon turned into complaints about stress in work and life. Offering his guests coffee, the professor went to the kitchen and returned with a large pot of coffee and an assortment of cups - porcelain, plastic, glass, crystal, some plain looking, some expensive, some exquisite – telling them to help themselves to the coffee.

When all the students had a cup of coffee in hand, the professor said: “If you noticed, all the nice looking expensive cups were taken up, leaving behind the plain and cheap ones. While it is normal for you to want only the best for yourselves, that is the source of your problems and stress. Be assured that the cup itself, adds no quality to the coffee.

What all of you really wanted was coffee, not the cup, but you consciously went for the best cups and then began eyeing each other’s cups.

Now consider this: Life is the coffee, and the jobs, money and position in society are the cups. They are just tools to hold and contain Life, and the type of cup we have does not define, nor change the quality of Life we live.

Sometimes, by concentrating only on the cup, we fail to enjoy the coffee God has provided us.

God brews the coffee, not the cups……….enjoy your coffee!

 

Never Show Weakness
By a Creative in a NGW Moon Pie
Our generation has been accused of being girlie-men, dirty whiny, emo-ish girlie-men. But one man knows how to put it right: My Sensei. Dear old Sensei has been giving me a list of things that show weakness in my own personal life. They are simple things that can be, and must be changed in order for me to be a strong person. It is a simple guideline for myself, and can easily be implemented into the lives of all people on the face of this green earth.

Rule 1 – Using a straw to drink shows weakness – This is an important one. How many times have you used a straw? Sure it is convenient, but convenience shows weakness! A person must be strong in all aspects of his or hers personal life.

Rule II – Stopping at the new stoplights in Peachtree City shows weakness – If you do not live in PTC, then this one does not really apply to you. But then again it might. Any stoplight that is placed in an area where a stoplight did not exist 2 years ago is blasphemy and should be ignored. Stopping at such a light shows terrible weakness (remember, showing weakness even to protect yourself or anyone with you is not acceptable).

Rule III – Using a coupon shows weakness – If you cannot afford to buy an item at full price, then the item is not necessary to your every day life. Cutting out coupons, even to save a large amount of money is the path to ultimate weakness.

Rule IIII – Going to the same store / restaurant in the same day shows weakness – This can be a tough one. What if you go to your local grocery and forget to buy an important item such as cond%&s, mayo, ketchup, t@mp*ns, man-diapers, oil of olay, pigs feet? Well if one wants to avoid showing weakness, then one must deal with the problem. Going back shows that one does not have the mental facilities to remember to get everything one needs in one visit. It also applies to food service establishments – even CFA. If you feel the need to cram another nugget into your mouth, you must be strong and avoid the temptation.

Rule IIIII – Saying Hello and Goodbye in phone conversations shows weakness – If one calls another, then there is no need to slow down the conversation with courtesy. Simple state your business, and then conclude the conversation.

Rule IIIIII – Using too much toilet paper to whip your butt shows weakness – If you must use more than one piece to clean your crevasse you are showing great weakness. If one must suffer the pain of mud-butt, then it should be so. The smell alone will alert those around you that you possess strength.

Rule IIIIIII – Paying for anything that can be downloaded shows weakness – That is correct. Everything you could possible want can be acquired without having to pay a fee. Don’t be lazy. Just do it. You know you want to.

This is just the first part of the many guidelines that will follow to assist you in eliminating weakness in your dreary life. Stay tuned for more.

end of java jot

ASK DURDEN
What would make a runner feel like he has to puke and what can you do about it?  Moon Pie Puker
 

Dear Puker – Puking is a pretty common feeling but most runner never actually puke while running.  Dehydration can make you feel like throwing up, as well as working your muscles too hard.  People who train their legs heavily with weights occasionally feel this way.  It often excites them (oddly enough) because it means that they’re working their muscles HARD.  Running can do the same thing.
 

When you work your legs hard, being such a large muscle group, they require an enormous amount of blood to be pumped into them.  This blood comes from all over including blood around the stomach and digestive area, causing you to feel nauseous.  Usually you would only feel like puking while running when you were running hills — big hills. 
 

Moon Pies sometimes want to throw up after a race, especially if they ran faster than normal and had a hard finish.  The best way to stop it is to do some really deep breathing for about 1 minute.  That seems to calm it down.  
 

If the nausea came on after running, it could be that the blood pooled in your legs by stopping with out continuing to move the legs up and down to keep them pumping blood back to your core.  Possible sign that you’re battling a low grade infection or some kind of bug is winning especially after the stress of the 5 miler, depending on your condition.
 

If the weather is hot and humid, or just very humid, you could be going into heat exhaustion, as the evaporation is minimal and you are unable to regulate your body temperature…depending on the effort, humidity and temperature.
 

If you do reverse breathing, sucking stomach in while inhaling you can create cramps that can end in the feeling of nausea.  Some people work themselves into an emotional state so that they fulfill the expectations of throwing up or dry heaving.
 

Anyway, if we knew the conditions of your run, your fitness level, and what you did different, there’s a likelihood that I would be able to give you a more definitive answer.

Community Service Opportunity for Run Club Members
By Scotty Redmond’s Wife

Have you ever wanted to be called a triathlete but were too chicken to do the race?  Well, here’s an opportunity you can’t refuse.  Saturday, August 26th is the annual Peachtree City Triathlon.  This year there are over 750 participants!!!  We need volunteers to make the city look great and the race to run smoothly.  Would you please consider volunteering for the bike course of the race?  This job is extremely tedious and the most important of all jobs concerning the triathlon.

The requirements are to stand in one place for a while and ward off any approaching traffic.  We can’t have our tri participants injured in any way!   You must show up at your assigned location at 6:50a.m.on race day.  The race begins at 7:00a.m.for the junior racers. 

The perk for you is, the Wednesday following the race, August 30^th, the volunteers will have their own triathlon.  There’s no pressure, it’s extremely unorganized, and a lot of fun.  But, upon completion you receive a finisher’s tri t-shirt and the same goody bag as the racers!!! If you are interested, please send your name, email and home address and phone number to Scotty Redmond’s wife at runninmom@mindspring.com.  She will then forward your information to the volunteer coordinator.  Thanks and hope to see you on race day.

Lance Finds Marathon Training Difficult

A news article in the San Francisco Chronicle tells that Lance Armstrong, who is training for the November NYC Marathon with Matt Skinner, is finding marathon training more difficult than expected.  The article also quotes Armstrong as saying: “It’s painful.  Running is totally different from cycling — the impact on the body.  Those guys (marathon runners) train hard, watch what they eat and go to bed early — things I don’t want to do anymore. I’m over that. I like to have a bit of fun.  I don’t know how Skinner does it?  He’s a machine!”

Character Trumps Logic

The scorpion, a very poor swimmer, asked a turtle to carry him across the river. “Are you mad?” exclaimed the turtle. “You’ll sting me while I’m swimming, and I’ll drown.” “My dear turtle,” laughed the scorpion, “if I were to sting you, you would drown and I would go down with you. Now, where is the logic in that?” “You’re right!” cried the turtle. “Hop on!” The scorpion climbed aboard and halfway across the river gave the turtle a sting. As they both began to sink to the bottom, the turtle resignedly said, “Do you mind if I ask you something? You said there’d be no logic in stinging me. Why did you do it?” “It has nothing to do with logic,” the drowning scorpion sadly replied. “It’s just my character.”

As much as we hate to admit it, character trumps logic. Nowhere is this reality made clearer than in the marketplace. For instance, logically we know that if we take advantage of someone to get a deal closed, it could totally undermine future business relationships . . . yet, we are constantly tempted to take the most expedient action to get what we want at the moment. That is character trumping logic. Even though we might reason that an employee will lose all respect for us, we might choose to manipulate or exploit one to the brink of burnout because we procrastinated on starting a project. That is character trumping logic. We may be able to hide behind a high performance level for a time, but ultimately the pressures of the marketplace have a way of exposing our true character.

Character is the sum of your values. It is who you are when no one is looking. Your nature is revealed when someone mistreats you or your idea fails. Honesty, diligence, unselfishness, patience, self-discipline, humility, perseverance and wisdom are essential character traits desperately needed where you work! I can hear the cry of Psalm 12:1, “Help, O LORD, for the godly are fast disappearing! The faithful have vanished from the earth!”

Please understand I am not without hope, since I can testify of many men and women whose strong, Christ-like character is a bright shining light within their companies and industries. However, we must own up to the reality that all of us have “gaps” in our character that need to be filled. We must understand where true character originates and how we can acquire it. So what do we do?

This doesn’t happen simply by attending a Business Ethics Seminar. The one true and living God is our only model of perfect character. He is righteous and just, yet merciful with never ending loving kindness–in fact, the Bible records hundreds of names for God, each revealing a different aspect of His character. Philippians 1:6 tells us that God has already begun working to make us like Jesus Christ, and that He is committed to completing the task. He is changing us from the inside of our souls to the outside of our actions.

Character building that changes the marketplace happens over a long period of time, with a steady diet of reading, meditating, and applying God’s Word to every area of our lives. Romans 12:1, 2 makes it practical: “And so, dear brothers and sisters, I plead with you to give your bodies to God. Let them be a living and holy sacrifice . . . the kind he will accept. When you think of what he has done for you, is this too much to ask? Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will know what God wants you to do, and you will know how good and pleasing and perfect his will really is.” That’s a promise to hold on to!

Serving Him with you in the marketplace,

 

Speaking of Character
Speaking of character, check out the link below for a new movie a customer of mine from South GA sent me.  It was financed by Sherwood Baptist Church in Albany, Georgia with there entire mission budget for the last few years.  It’s about a high school football coach whose life and team is not living up to expectations.  I think most of you can relate to not living up to expectations (I’m still trying to visualize what that must be like my self).

You’ll have to get past the cameo by Mark Richt, but it looks like a great movie.
They are looking for churches / organizations to buy up block of tickets for opening weekend which will determine potential expansion around the country.  Sony Pictures picked it up for distribution in about 400 theaters scheduled for September 29.  The movie was shown at two film festivals in Boston and New York last month and 284 new commitments to Christ resulted during invitation times after viewers saw Giants.

Movie Trailer:             http://www.facingthegiants.com/
Ninja Rule!

Workout becomes 100,000-mile obsession
By TODD HOLCOMB
The Atlanta Journal-Constitution
Published on: 07/26/06

How long does it take to run around the world four times?  For Marietta resident Jim Short, it was exactly 26 years, 5 months and 20 days.  Short never actually circled the globe, but the 62-year-old retiree has run the equivalent of it four times — 100,000 miles — since Jan. 30, 1980, when he began recording every mile in a journal he’s maintained as meticulously as the accounting major he once was.  Last week, family members and longtime friends gathered at Short’s home about noon Wednesday to witness and celebrate the passing of milestone 100,000.  “It was the ultimate runner’s high,” said Short, white-haired, lean and tanned, undaunted by the 92-degree heat. “I just thought it would be something to run 100,000 miles. To be honest, the last year it’s become an obsession.”  Just in the last year? Let’s see . . .

Since 1980, the longest Short has gone without running was six days in 1996 because of a heel injury.  In 1981, hemorrhoid surgery cost him four days. In 2000, he had rotator cuff surgery but ran the next day with his right arm in a sling.  He has run when it was 115 degrees in Arizona and 30 below (wind chill) in Smyrna. Once, he ran home from work in an ice storm. Another time, he tried to elude police, who caught and scolded him for running on railroad tracks.  “I’m sure I’ve run at times when I shouldn’t, when I was in pain, hobbling,” Short said, “but we can always find excuses not to run, and pretty soon one day is two, and the next thing you know, you forgot you used to run.”
Short, a California native who moved to Marietta in 1973, is believed to be the second Georgian to have documented 100,000 running miles.  The first was Scott Ludwig, a Peachtree City marathoner whose streak of running each day since Nov. 30, 1978, is the 37th-longest in the country, according to the U.S. Running Streak Association.  The USRSA also keeps track of runners who have eclipsed 100,000 during their streaks, and Ludwig became the 11th nationwide on Nov. 24, 2005, during the Atlanta Marathon.  “It’s very unusual because you’ve got to be fairly healthy, and you’ve got to stick with it for a very long time,” Ludwig said.

Along with the volume of miles, Short’s accomplishment stands out for its average miles per day. At a gentler rate of three miles, it would’ve taken him 91 years to hit 100,000. Instead, Short has averaged 10.3 miles.
Olympic connection
His total time on the road, based on a speed of 9 to 10.5 minutes per mile, comes to about a month short of two years.  “It’s certainly way ahead of practically everybody else that you see,” said Atlanta running guru Jeff Galloway, a former Olympian. “It’s inspiring for me to hear about people like this.”  With vacations and business trips, Short has run in 16 countries from Austria to New Zealand.  His best memory was Greece, when he took four laps around the track at Panathenaic Stadium, site of the original Olympic Games. The most forgettable was Spain, when he got lost and ran 16 miles, almost three hours, before finding his hotel.
It took police to stop him in 1991. Ignoring a warning from the week before, Short was running on railroad tracks when he noticed a patrol car. Short attempted to slip away, crossing someone’s yard, but was apprehended quickly.  The elements have proven less formidable.  Short’s Jan. 12, 1982, journal entry explains how he beat an ice storm that left many in Atlanta stranded: “Snow, ran home. Left car at work. 10 miles.”  “He’s come home with icicles coming off his eyebrows and out of his nose,” said Jeff, 38, his son.
It was Jeff who got Short running in 1977, although the father thought it was the other way around. Short, who is 6 foot 2, weighed 220 pounds then (190 now) and hardly exercised.  Short and Jeff, then 9, began running laps around a high school track as a warm-up to tossing footballs. Later that year, Short ran The Atlanta Journal-Constitution Peachtree Road Race.  “That was going to be it,” Short said. “But two days later, I was sitting around the house, felt sluggish, so I ran again. I haven’t stopped.”
For the first nine months, Short actually ran barefoot. He felt his size 14 shoes were too heavy and slowed his pace. He wised up only after running a race on a scalding blacktop that blistered his feet. That was a boon to local running shoe retailers because Short estimates he’s gone through 175 to 200 pairs.  In 1980, Short got a journal, “The Complete Runner’s Day-by-Day Log and Calendar,” and has logged his daily mileage ever since.
‘They thought I was crazy’
For years, until his workplace put in a shower, Short would use an outdoor water hose to wash off after his lunch-hour jogs. The general manager of an electronics distributing company until his 2002 retirement, Short would dry off with a towel and change back into his work clothes.  “They thought I was crazy, but they couldn’t say anything to me. I was the boss,” Short said. “Maybe they said something behind my back.”  Former co-worker Bob Powers, who witnessed Short’s milestone last week, said Short’s eccentricities just became something to admire.  “It’s hard to find people dedicated anymore,” Powers said. “You talk about a passion. Holy cow!”  Or as Short’s wife, Judy, put it: “Most people don’t even have cars that have 100,000 miles on them.”
Like the movie character Forrest Gump, Short assigns no deeper meaning to his running. “It’s not love,” he admitted. “I hate it.”  He doesn’t compete. Other than the Peachtree, which he has run 30 consecutive times, Short has not entered a road race since the 1987 Atlanta Marathon.  He doesn’t eat well. “My ideal meal is Cheez-Its,” he said.  But he does set goals. And meets them.  “I relate running to cutting grass,” Short said. “It’s a chore, but I just like how it looks and smells when I’m done.”
One of the Run Club’s core values is:  Be obsessively committed to whatever!
end of java jot

I can’t stand hearing people say things like, “Oh, you’re gaining weight because you’re married,� or “It’s just baby weight.� I am a man. How the heck can I gain baby weight? As if I needed more excuses to get fatter. I say fatter instead of fat because I am not looking to be ripped and chiseled with an eight pack and giant biceps of steel. I would just like to do 10 sit ups without wheezing or run around the block without passing out. So fat is fine if I have healthy lungs, a strong heart and I am in some kind of shape.

The truth is my marriage has nothing to do with me getting bigger. I maintained my 33 inch waist for the first year of marriage no problem. My success would be attributed to working out four times a week. Now I have a 35 inch waist on the threshold of a 36, and my emotional status is on the verge of taking a nose dive into the depths of self-pity and loathing.

My wife doesn’t seem to help either; all I hear from her is, “You look great� and, “I love your body.� It’s like I really need to hear new justifications for eating an extra donut. I need to hear, “You are a fat pig� and “Get your butt up and go to the gym.� Of course my wife would never say that, but after we talked about it she challenged me to come up with a plan and write down some goals to losing a little weight. I have been a wrestling coach, personal trainer and worked at a gym for a couple of years, and I have learned one thing about working out: It’s not the workout and diet plan that changes you the most, it’s the fact that you actually stick to the plan and do it.

Nevertheless, I am going to lay down some tips on getting back into shape.

Play a sport and Join Run Club - This is a great way to get into shape and actually enjoy what you are doing. So often we get stuck to a treadmill and end up loathing the time spent on it. minutes. The Run Club offers a great opportunity to run with a group of guys and actually enjoy it. The Sensei’s are great mentors.

Set up a routine - With out a constant routine, working out can be hit and miss. If you set up constant times of working out, you will eventually begin to look forward to these times and your chances of working out become greater.

Find a good partner - Emphasis on “good.� Faithfulness is not just for Jesus or marriage, it’s also important in a work out partner. I have had partners that pushed me for a month, but the best partners are the ones that are willing to stick with the plans for years. One month of working out gets you nowhere. That’s why the Run Club is so effective. You can always count on your fellow members to be at Starbucks at 6:00 AM for their weekly Saturday morning runs.

Do what you like - If you like swimming, then swim, or if you like lifting weights, then lift weights. Do something you can stick with for the long term. The Run Club is the activity of choice because, “It’s all about the coffee�.

Stay away from injuries - There are many exercises and sports that are more likely to hurt you. Protect yourself from overdoing it. Remember you want to be able to walk when you’re 50 and you want to be able to pick up your children and grandchildren.

Eat healthy - You can spend money on diet plans or just cut calories, fat and sugar. It’s actually pretty simple. I’d consult with a physician if you have serious weight issues. The Run Club FART program is probably the most effective diet on the market these days.

Drink Water - Loads and loads of water.

Be spontaneous - If you work in an office all day, drop down and do some sit-ups at random times or help somebody carry something to their car.

Just do it.

Article was adapted from Relevent Magazine.

1. Guns don’t kill people. Chuck Norris KILLS people.
2. There is no theory of evolution. Just a list of animals Chuck Norris allows to live.
3. Chuck Norris does not sleep. He waits.
4. The chief export of Chuck Norris is PAIN.
5. There is no chin under Chuck Norris’ Beard. There is only another fist.
6. Chuck Norris has two speeds. Walk and Kill.
7. The leading causes of death in the United States are: 1. Heart Disease 2. Chuck Norris 3. Cancer
8. Chuck Norris drives an ice cream truck covered in human skulls.
9. Chuck Norris is a Homeboy.
1o.The quickest way to a Man’s heart is with Chuck Norris’ fist.

posted by moon pie 

Here’s the jarring clip from this weekend’s World Cup final. French superstar Zinedine Zidane lost his temper and leveled his opponent with a headbutt to the chest! He was ejected from the match. France lost the game in an overtime shootout …

Click on “jarring clip”

Published on: 07/11/06 AJC
Waffle House, that old-school Southern staple, is the only coffee seller with more stores in metro Atlanta than coffee behemoth Starbucks. But there’s room enough for both, and both have just opened stores at Piedmont Avenue and Sidney Marcus Boulevard within a few days of each other — the 100th locally for Starbucks and the 207th for Waffle House. How else do the two compare in metro Atlanta?
Starbucks: 57,142 visitors per day
Waffle House: 39,000 cups of coffee daily

COFFEE COST
Starbucks: Menu starts at $1.52 for a 12 oz. regular blend. No refills.
Waffle House: $1.28, with unlimited refills

CHOICES
Starbucks: 72,000 possible combinations
Waffle House: two (caffeinated or decaf, newest store is testing 3 specialty flavors and 1 dark roast.)

HOW OFTEN BREWS CHANGE
Starbucks: Seasonal and sometimes daily
Waffle House: Same blend since the early 1970s, with very little tweaking.

FIRST ENTRY IN ATLANTA MARKET
Starbucks: 2900 Peachtree Road in Peach Shopping Center, October 1994.
Waffle House: Avondale Estates, Labor Day 1955 (It was the first Waffle House, ever. It has since closed, but the 1,000th one in the chain is located right down the street from the first’s location.)
While the Run Club meets at Starbucks’ parking lot to run each Saturday, the official coffee of the Run Club is Waffle House.

After hearing a couple of you whine about not being mentioned in the Jot for participating in the Peachtree Road Race, the Grand Master would like to apologize for being so insensitive and uncaring. I can understand how being recognized by the Grand Master is so important to you, but you really do need to grow up. In order to eliminate all of the “hurt feelings�, I want to commend the following members for completing the PRR: Jon Bridges, Brian Grady, Jay File, Brent Ragsdale, and Scotty Redmond. These are the only ones I know about. If you ran this event and were not mentioned, please respond by clicking on the Comment area below.

Superman is Creative in a GW
Moon Pie Speaks Out About Superman. Superman has always been a little too creative for me. First off the guy always has a secret. Second, he feels the most comfortable wearing tights and who knows how much product he uses to keep that curly thing in the front of his noggin full of bounce. Third, no self respecting man would call his home the Fortress of Solitude, but instead he would call it a crib or a pad or my house. Fourth, what’s with his relationship with Ms. Lane? Finally, what kind of man would have that much crystal in his house? Is Superman a super hero or just a creative guy dressed up in a funny outfit? I bet he shops at The Gap!

Bling Again …
When will it end? The Ronin has received more bling for his performance in the 37th Peachtree Road Race. So far in 2006 he has competed five events. Still on the agenda are the Peachtree City Tri, Peachtree City Classic 15k, New Your City Marathon, and the Atlanta Half Marathon. The Ronin had a few things to say after his recent accomplishment at Peachtree: “The Dog (referring to Snoop Dog) has nothing on me. I’m The Bling Master! I can do it all. The Dog thinks he can sing and dance, but he’s nothing compared to me. And on top of it I can kick his butt when it comes to running, cycling, and swimming.� For more on Snoop Dog, click on http://www.snoopdogg.com

Other members completed the Peachtree, but their names are not worth mentioning. The Sohei was once again a no show!

ASK DURDEN
Your response to Durden’s articles has been overwhelming. We will soon expand Durden’s insights in the Jot with a monthly section entitled, WWDD (“What Would Durden Do�). Durden is on a well-deserved vacation this week. He has asked a Ninja to bring you wisdom and insights this week. You can access Ask a Ninja by clicking on the following link: http://askaninja.com

26.2 : Preparation = Success
With proper training, you’re prepared for the mileage and know what to expect. Now it’s a matter of optimizing your conditions for the best experience over these long miles.

Load up on energy.
Begin carbohydrate loading three days before the event, and have your last big meal 12 hours before the race start. Don’t include hard-to-digest foods like cheese, avoid alcohol, and drink water with dinner.

Know the course.
Read all information about the route ahead of time. Plan to run or drive part of the course before race day; study the surfaces, and be prepared for major elevation changes. And know what type of aid will be offered. If the energy supplements sound unfamiliar, practice with them - or bring your own.

Arrive rested, hydrated and fueled.
Try to sleep well the night before, but if you’re too excited, don’t freak out: It’s more crucial to get a good night’s rest two nights before the event. Leading up to race day, drink at least four glasses of water a day in addition to one glass at each meal: You’ll need it to help your body with carbo-loading and to ensure adequate fluid retention in your muscles. Get up two hours before the race start, eat a little food and drink electrolyte solutions and water. Caffeine has a diuretic effect, so avoid it; if you need it to wake up, consume one extra glass of water for each caffeinated beverage.

Select an outfit you’ve tested for comfort.
Several hours of consecutive running can take its toll: Do everything you can to avoid chafing and blisters. Apply petroleum jelly or other lubrication; and men, put tape on those nipples! Your shoes should have 50-100 miles on them, and don’t try anything new with your clothing; choose items you’ve worn during long training runs and know to be comfortable over a long period of time. Remember that you’ll heat up after a few miles, so dress appropriately. Above 45 degrees, you’ll probably want to be running in shorts and short-sleeved shirt. On a cold day, it’s okay to feel chilly at the start. It’s usually your extremities that need extra protection (head, hands and feet); choose inexpensive items that you won’t mind discarding if you get too hot - the same goes for any additional layers you start with.

Stretch lightly.
Do the bulk of your stretching the night before. On Race Day, make sure you’re limber, but there’s no need to warm up extensively for this distance:
Conserve your energy for the miles ahead.

Hydrate and fuel throughout the race.
Plan to drink water every three miles. Toward and after the halfway point, you’ll want to start consuming energy drinks and / or bars and gel, so you don’t “hit the wall” - essentially, run out of energy between miles 18-22. Practice running through water stations, and test out energy supplements during your longer training runs to help you with proper digestion during the race.

Wear a watch and pace yourself.
This distance takes a bit longer to get into a groove, but luckily you’ve got the time! You want to keep a consistent and sustainable pace; wear a watch and/or a pace bracelet, and slow yourself down if you’re ahead of your plan. If you’ve conserved your energy and feel good, speed up in the final miles for a strong finish and negative splits.

Stay focused on your goal.
Have three distinct times in mind: (1) An acceptable time based on normal weather conditions (2) A finish time you’d be very proud of, and (3) A finish time that would be fantastic. If something unexpected happens on Race Day - such as physical changes, or a significant rise in temperature / humidity - be ready to shift your goal to ensure a safe and enjoyable experience. Whatever happens, run your own race - don’t let other runners change the way you perform.

Plan for adequate recovery.
Once you cross the finish line, keep moving! Don’t sit down, or your muscles will regret it later. And don’t stretch until you’ve had something to eat and drink: Muscle recovery depends on fluid and glycogen replacement. Keep drinking throughout the rest of the day until your urine is clear.

While attending the Run Club Educational Forum on Saturday (led by Sensei Matt) at Starbucks, I was introduced to a peculiar competition known as “The Saltine Challenge�. Apparently this has been around for quite awhile but I’d never heard of it. In a nutshell, one must ingest 6 Saltine crackers in 60 seconds without the help of water or any other digestive lubricants. The crackers must also be of the salted variety. Seems quite easy… that’s what I thought.

After going home, I tried and failed badly on the first attempt. The second attempt was a failure as well. Not even close. I managed to get all 6 decently chewed, but there were still two full crackers worth of dough in my mouth when the minute mark passed.

All weekend I was thinking, I can do this. I wanted to be the first Moon Pie to accomplish this feat, but The Sensei told us that only 1 out of 10 people are successful. Not wanting to give up, however, I gathered four friends and I administered the Challenge, and sure enough, everyone failed. Before giving up, I decided to give it one more try using a special chunking strategy I read on the internet and I failed again!

Here’s a video from the internet of a failed attempt:
http://www.youtube.com/watch?v=GGXOpbMUEDA&search=saltine

The Ronin is at it Again and so is the Sohei

The Ronin participated in the Calloway Gardens Sprint Triathlon on June 25th. The event consisted of a 1/4 mile swim - 10 mile bike - 2 mile run. The Ronin is helping this event become one of the most popular triathlons in the country. Please congratulate him for winning more bling!

Our own Sohei signed up for this event too, but once again failed to show up and participate. This marks the 14th consecutive event over the past 2 years the Sohei has missed an event for which he has registered. What can you say about that – Consistency?

26.2 : The Utimate Running Achievement

There are no shortcuts to running 26.2 miles. But with time, it is possible – even for a Moon Pie. With focus, determination, and the commitment, you can achieve one of the most rewarding things you’ll ever do. And it’s not just the bragging rights: Marathon training is a great way to improve your long-term fitness and confidence.

Whether it’s your first or fifteenth, success depends on gradually building the mileage base that’s crucial for getting through the distance. Doing so without injury requires sticking to a program that will influence your schedule for months. Once a week, you’ll need to complete a long run: These distances will creep up to 15-22 miles, and the race itself will prove your mental perseverance.

This race is most appropriate for someone who is currently active or running with some consistency. If you’re just starting out, you’ll have the best experience if you get through the equivalent of a shorter race’s training schedule before launching directly into a 12-28 week training plan. An experienced marathoner looking for a better time will put in more mileage, including some interval training to improve speed.

Ready to make the commitment? The cornerstone of marathon training is getting the long runs under your belt so you’re properly prepared on Race Day. In order to complete the distance without injury and stay healthy throughout your training, you’ll need to build your mileage base gradually and time your long runs properly.

The Sensei’s have developed training schedules, ranging from Novice to Aspiring Elite, which can help you reach your goal of completion or improvement. Depending on your level, the programs span from 12 to 28 weeks; the descriptions include information to help you decide which level is right for you. These schedules are available upon request.

You can do it – Just do it!

END OF JAVA JOT
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Ask Durden …

Durden – I have noticed that more and more people are running on their toes rather than the tradition heel strike method. I have even noticed that a run club member is prancing around on his toes. Is this just a gimmick or does it really help you run faster, stronger, and painless?

Yours truly,
Skeptical Moon Pie

WHAT ARE TOES GOOD FOR? Compared with fingers, which allow us to manipulate tools, toes are usually thought of as inessential digits, good for traction and balance and not much else. But Dr. Dwain Cox, a doctor of chemistry at a soda fountain company, thinks toes deserve more respect. To him they are the gears in the engine of the human body, letting us walk and run with exquisite efficiency. “And because I’m a doctor, I know what I’m talking about�, said Cox

Cox’s analogy between cars and people is surprisingly precise. In a car, the engine is most effective when the pistons are pumping at a certain rate and the crankshaft is spinning in a certain range of revolutions per minute. Above that range, the pistons don’t transmit force as well, and the extra revolutions just waste gas without increasing the car’s speed much. Gears solve this problem by changing the ratio between the speed of the engine and the speed of the wheels. Shift up to a higher gear and the wheels can spin faster while the pistons chug along at peak efficiency. Cox realized that muscles also have a window of peak performance, beyond which their efficiency drops off. It occurred to him that evolution might have imitated Detroit and incorporated gears into the human body.

To find out, Cox videotaped unaware “volunteers� running over a force-sensitive plate and calculated the magnitude and direction of the forces in each step. You can think of a step as the tilting of a lever. The ankle is the fulcrum, and one of the arms of the lever extends back to the point above the heel where the Achilles tendon attaches. When the foot hits the ground, it decelerates, and in order to accelerate the foot again, the calf muscle contracts. It pulls up on the Achilles tendon, thus tilting down the other arm of the lever, which extends to the point on the sole where the force is applied to the ground. The rotating foot propels the leg and the whole body forward.

“I started running on my toes because I have delegated them for so many years. I have always been impressed and admired other people’s toes, but my toes never reached their full potential because of the lack of attention I placed on them. Then one day after I conducted my study on toes, I decided to make mine a priority. I’ve spent hours viewing video of toes. These new camera phones really come in handy! I didn’t care that I look like I was prancing when I run, the important thing was that I was treating them with the respect they deserve.�

“Toes are important and I want to invite you to use yours as much as you can.�

A Moon Pie Speaks Out – The Run Club Is Working!

Athletics have never been my thing. I’m more of a band geek. In fact, in high school and college I would really only run if I was being chased by the football jocks. Funny how things change — football jocks now envy me!

I keep a crazy schedule these days and keeping up with my friends is harder than ever. So, in an attempt to spend more time with some really cool guys, I set aside Saturday morning to go running. I was extremely reluctant at first. I am not an athlete by any stretch of the imagination but I wanted to open myself up to new things even if running seemed more like a nightmare than something friends do together for fun.

Running and the Sensei’s have changed my life in some amazing ways. I sleep better, I drink more water and I see my friends on a regular basis, which helps me feel a little more like a normal human being. And I discovered something else—running is faster than walking. I like going fast. I like hearing my feet touch the ground in a solid rhythm. I never thought I’d say this but I like a good sweat. Boy do I sweat. Most of all, I like the coffee at the finish line.

Running has taught me a few things:
One step at a time.

I’m learning that with running there is no short cut. I can only put one foot in front of the other. No matter what, I must go one step at a time and in only one direction. With my chin up and my face forward, I pick up my knees and suddenly my whole being is moving in the same direction; forward. This is refreshing because normally, I spend a whole lot of time going in millions of different directions. I can see my progress as I keep my eyes on that finish line, and it feels like all of me is moving in one direction at least for a little while.

Pay attention to people.

A little help, encouragement, and support from my friends (Moon Pies, Aged Grasshopper, Ninjas, Ronin, Samurai, and Sohei) has made my new foray into running possible. I would not be able to do this alone. What so amazing are the breathless conversations we have during our Saturday jot. As we sweat together and put one foot in front of the other, our lives spill out. We can’t help it. Our struggles with work or relationships, our triumphs and best-laid plans, our goals and ingenious ideas are given free reign.

Suddenly you are being held unofficially accountable. The beauty of this is we have the opportunity to learn so much from one another. There are no short cuts in the lasting friendship department either. We must be willing to invest our time, energy and our true selves.

Join the human race.

I’m not competitive. For me, it’s not a race. It’s something else. I’ve discovered, I really don’t like having sore muscles or being out of breath in front of other people but this is what running does to me. No one is perfect. No one has it together all of the time. All we can do is show up and do our best. Running has really forced me to deal with my perfectionism and my willingness to be vulnerable. I may not be very good at it. I may be a work in progress with a long way to go but I’m willing to try. I’m willing to stretch my muscles and be stretched by those around me.

Here’s something I never thought I’d say: I can’t wait to go running on Saturday. Give it a try. You might actually enjoy yourself.

Note: The Sensei’s do not advocate being as sensitive and vulnerable as this member. His name is being withheld so he isn’t branded as being tooooo creative.

ASK DURDEN …

Dear Durden — is there a hard and fast rule that declares when we should have coffee inside Starbucks as opposed to outside in the parking lot? On the first semi-warm morning of this year we were a club divided. I don’t want to make the wrong move and end up on some dumb probation!

Help,
In-or-out

Dear In-or-out, your uncertainty in this area is understandable and regrettable. Whether we should have coffee inside or outside, and when does the transition from inside to outside take place, are trivial questions. The fact that you felt it necessary to ask them, however, is far from trivial. Let’s begin with some definitions.

Sensei is a Japanese title bestowed upon someone who has mastered an area or is an authority figure. The latter definition applies in the case of Run Club Senseis.

Authority refers to the legitimacy, justification and right to exercise power.

Legitimacy and Justification are actually rooted to the words legislate and justify. Both legislate and justify have similar meanings, “to show to have sufficient lawful reasoning; to make or enact laws.�

Laws are simply rules of conduct, recognized as binding and enforceable by an authority.

So a Sensei has legitimate and justified authority to enforce laws or rules. You have probably experienced the wrath of this authority at some point in your Run Club participation (e.g., serving probation). You may ask yourself, what are these laws? Where can I find them? The simple answer is these laws do not exist in any formal way. You will only be informed of the existence of said law after you have made the unfortunate mistake of violating it.

Before you throw up your hands in despair, let me tell you about another time in our history where laws took a backseat to a person’s internal compass of right vs wrong. Our Holy Bible is divided into two major sections; Old Testament and New Testament. Many scholars refer to the Old Testament as the Law (Commandments) and the New Testament as the Gospel. The New Testament tells the story of a man who lead by example. There were still laws, they were simply less important than the act of modeling your behavior after this leader. To this day, we still ask ourselves What Would Jesus Do? Leaders are supremely important! In the absence of rules or laws, people are going to take their direction from a leader.

The Run Club does not need a rule that dictates when we should fellowship inside Starbucks as opposed to outside in the parking lot. Providing direction and authority, as far as I have been able to discern, is the only valid reason for having a Sensei. On the cold Saturday morning in question, there were several Senseis in attendance. Unfortunately, some were sitting inside while others set-up outside. Therein lays the root of your regrettable confusion. Take comfort in knowing you did nothing wrong. On that ill-fated day we had four Senseis in attendance, but no Leaders showed up.

Franklin in NYC Marathon
Sensei Matt Franklin has accepted an invitation to run in the NYC Marathon. Matt will be running for Team for Kids along with Ronin Jon Bridges. Please be supportive of these guys and be prepared to donate funds to Team for Kids on their behalf.

In addition to Franklin and Bridges, Grand Master Ninja Matt Skinner and Grand Master Sensei Don Swinford will be representing the Run Club, Fayette County, the State of Georgia, the United States of America, and the world.

Event Calendar
July 4th Peachtree Road Race 10k
July 15th Tour de Possum Creek (Pedal, Paddle, Skedaddle)
August 26th Peachtree City Tri
October 21st Peachtree City Classic 5k and 15k
October 28th Silver Comet Half Marathon
October 29th Marine Corps Marathon
November 5th New York City Marathon
November 12th Inaugural OBX Half and Full Marathon
November 23rd Atlanta Half and Full Marathon
January 8th Disney Marathon
March 25th Inaugural Georgia Marathon

The Jot is brought to you by the sensei’s (the creators of the internet)

End of the Jot

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By JACK WILKINSON
The Atlanta Journal-Constitution

Published on: 06/16/06

Already home to the world’s largest and most acclaimed 10-kilometer run, the Peachtree Road Race, Atlanta will begin staging its own version of the New York City Marathon next March.

The inaugural ING Georgia Marathon is expected to entice 15,000 people to spend a Sunday morning running 26.2 miles through some of the city’s most historic downtown and intown neighborhoods.

“Atlanta is the crown jewel market of the Southeast, and we wanted to be part of a world-class marathon here,” said Tricia Conahan, a senior vice president for ING, the Dutch-based global financial services company that will serve as the race’s title sponsor.

Other races sponsored by ING are the New York City, Miami, Brussels, Amsterdam and Taipei marathons, and the Bay to Breakers 12K in San Francisco.

Race organizers project the marathon could generate a healthy impact on the local economy.

“If the weather is right, it could be the most beautiful urban marathon in the United States,” said Victoria Seahorn of Decatur, who conceived the idea for the marathon and is now the race director.

The inaugural ING Georgia Marathon will be formally announced today at an 11 a.m. news conference at City Hall. Mayor Shirley Franklin also will announce a Neighborhood Challenge, encouraging residents to create unique viewing areas along a course that includes the Sweet Auburn district, Inman Park, Decatur, Midtown and downtown Atlanta.

“The ING Georgia Marathon has been built to showcase all the best parts of the city,” Conahan said. “We’re traveling 26.2 miles through all of the most historic and venerable parts of the city.”

Come March 25, whatever the weather, the new marathon will find itself in a crowded athletic field. The NCAA men’s basketball Final Four will unfold the following weekend in the Georgia Dome. On March 4, the first Alpharetta Marathon & Half Marathon — offering $20,000 in prize money — will start at 6:30 a.m. in Alpharetta.

“I think March is going to turn out to be ‘Marathon Month,’ ” said Julia Emmons, executive director of the Atlanta Track Club, organizer each Thanksgiving of the Atlanta Marathon, which made its debut in 1963 and is the South’s oldest marathon.

“I’m bemused by it,” Emmons said of the prospect of two new local marathons scheduled three weeks apart. “I’m not sure if there’s enough runnership to support it. I hope there’s enough folks around to run both. But I think it’s great, and we really do wish them [both] well.

“My attitude to any race in town is that anything that promotes fitness through running is our core mission,” she said. “The more the merrier. This is a great big city and great running city. Every new fresh event is a benefit to everyone.”

The ING Georgia Marathon is the brainchild of Seahorn, 51, a veteran of 29 marathons. Seahorn first envisioned an intown marathon as a memorial to her close friend and training partner, Lindsey Gabe, who died of breast cancer in January 2005 at age 60.

“I had an epiphany. Then, it kind of snowballed,” Seahorn said. “It’s cool and beautiful in the spring. I wanted a real pretty course to showcase the event.”

The course will wind east through downtown and intown neighborhoods to Decatur and back through Virginia-Highland to Midtown and back to the combination start-finish line on Peachtree Street at Woodruff Park. The staging area and post-race funnel meeting area will be at Underground Atlanta.

Along the way, the course will pass Ebenezer Baptist Church and Dr. Martin Luther King Jr.’s birthplace, the Victorian homes of Inman Park and Little Five Points, proceding on to Decatur and Agnes Scott College, back through Druid Hills and around the Carter Presidential Center and Library before hitting Midtown and ultimately downtown.

Along the way, there will be several ING “cheering zones,” where neighborhood groups will compete for a $5,000 first prize for the best zone, and two $2,500 runner-up prizes. The course will branch off after the first 1 1/2 miles into two courses: a full marathon course and a half-marathon. There will also be wheelchair participants and a kids’ fun run.

“We’re a major metropolitan city,” Seahorn said. “We should have a major event. We have Peachtree. Why not another one?”

For those who would like to run in a 5k event this weekend, please check out The Robi Run in Newnan, GA.

http://therobirun.kintera.org/faf/home/default.asp?ievent=173481 

http://fightbraintumors.org/

– — – PRESS RELEASE — – —
As you know, I am a very compassionate individual. I have tremendous empathy for those less fortunate than me. As a result, I feel a tremendous burden to help the underprivileged youth of New York City. My empathy has been strengthened by my observation of the Ninjas. Their struggle to regain any sort of fitness after decades of physical neglect has been disturbing.
My holy discontent has driven me to take action. I have accepted a fund raising challenge by Team for Kids. The foundation provides fitness programs for 15,000 children who otherwise would have little or no access to physical education. Team for Kids members raised more than $1 million last year, enabling children to participate in running programs at more than 100 New York City schools and community centers, as well as new sites in San Francisco and Tampa Bay.
If I can do anything at all to encourage kids to make a life-long commitment to fitness, it is my obligation and privilege (as a Ronin) to do my part.
More information can be obtained at the Team for Kids Website: http://ingnymarathon.com/about/teamforkids.php
If any of the Run Club members would like to participate in my fund raising or would like more information, please let me know.
Sincerely,
Jon “Ronin” Bridges

GMS Gives His Supports & Money
The Grand Master Sensei fully supports the Ronin in this endeavor and will be providing financial support to Team for Kids. Please give this careful consideration. This is really a worthy cause and should be taken seriously. Donations will be handled online. More information will be provided by Jon in a few days. Thank you.

ASK DURDEN …
Dear Durden -  I find Sensei Millican to be a shining example of generosity, but does paying for Larry Henry’s breakfast every morning cross some kind of line?
Sincerely-
Curious Moon Pie
Unfortunately, Curious-MP, there is not a simple answer to your compelling question.  To understand the nature and rationale of this daily demonstration of magnanimity, one must go back a few years. 
Sensei Millican has not always been the confident, self-assured individual we all know today.  There was a time when he struggled with some of the same doubts that confront most of my Run Club readers.  Am I good enough to be a part of this Club?  Can I provide, can I lead, do I have anything of substance to offer, and is there any significance to my existence?  At a point in his life when he could not have been more mired in self-loathing and depression, the Little Engine that Can became the Little Engine that Can’t.  It was at this point when the Run Club reached way, way, way down to pick up one of there very own.  Several of the Club’s more prominent Chick-fil-A associates called-in a collective marker and created a ‘feel good’ Chick-fil-A assignment to get their fallen comrade back on his feet!  The Little Engine was back on the right track, but far from over that mountain.  Fearing that Sensei Millican’t was at a point in his recovery where he could either clear the mountain or slide all the way back down, Larry Henry came up with the idea for Trison Group, Inc (even the name was Larry’s idea).  It was a moment of absolute genius!  For the cost of filing Letters of Incorporation to Georgia’s Secretary of State (~$100) a new company was formed and self-esteem was restored.  As self-appointed CEO of his own Company, The Little Engine that Can’t became The Little Engine that CAN!  This is a real American success story.  All made possible by the benevolence of Mr. Henry.  As a daily demonstration of his sincerest appreciation, David chips away at a debt he knows he will never truly be able to repay.  He buys his mentor some breakfast.
Curious - I hope this clears some things up for you.  Great question! 
Regards,
Durden  

NEW YORK CITY MARATHON
TWO OF TEXAS GREATEST ATHLETES have been invited to participate in the New York City Marathon.  Matthew Skinner and Lance Armstrong have agreed to run this event.  Both Skinner and Armstrong have made their mark on the State of Texas, United States of America and the entire planet.
 

More New York Marathon News — Grand Master Sensei and Run Club Founder, Don Swinford, was selected randomly by the lottery to participate in the New York City Marathon.
 

Not Selected? You Can Still Run
Run the ING New York City Marathon 2006 for charity. Sign up to raise money for one of the official charities, or one of the new charity partners, and you will receive guaranteed entry. Plus, you’ll help raise critical funds for these worthy causes. Click here for more.  http://ingnymarathon.com/home/index.php  

Event Calendar
July 4^{th                         ÂÂ} Peachtree Road Race 10k
July 15^th                  Tour de Possum Creek (Pedal, Paddle, Skedaddle)
August 26^th             Peachtree City Tri
October 21^st           Peachtree City Classic 5k and 15k
October 28^th           Silver Comet Half Marathon
October 29^th           Marine Corps Marathon
November 5^th          New York City Marathon
November 12^th        Inaugural OBX Half and Full Marathon
November 23^rd        Atlanta Half and Full Marathon
January 8^th              Disney Marathon
March 25th              Inaugural Georgia Marathon   

 

VISION
To be the best run club on the planet we inhabit. 
 

PURPOSE
The Run Club exists to help people achieve their wildest dreams and at the same time encourage them to develop and grow relationships.
 

CREED
“it’s all about the coffee�
 

CORE VALUES
1.  Confrontational Accountability
2.  Obsessively Committed to Whatever
3.  Fearless Pursuit of Goals
4.  Focus on Results
5.  Empower Personal Growth
6.  Expand Sphere of Influence
 

OBJECTIVES
·  Build lasting relationships
·  Encourage one another to achieve personal goals
·  Advance the concept of community
·  Never remain silent on the truth – debate relentlessly on whatever
·  Serve others
 

GUIDING PRINCIPLES
Ü  We really love and appreciate our good members.  They are the reason for our success and we want to make sure we keep them happy.  It is for this reason we actively seek to discourage certain personality types from joining the Run Club.  These people just tee everybody off and spoil the fun for everyone else.

Ü  The Run Club is not a politically correct organization.  If you are easily offended, then there is a good possibility that you will be offended here.  The Run Club was not designed to be a “feel good� club.  We call it like we see it.
 

Ü  The Run Club is not a fraternity, it is a privately operated club and as such we enforce a very strict “No-Whining” policy.  We are sorry if you are offended by obnoxious comments, or if you feel that the feedback you receive is too harsh, but if you need to have total control over your environment then you really need to stay home.
 

Ü  As a Run Club member you do NOT have rights.  The Founding Members are the only ones with rights and we reserve the right to rescind your membership, especially if we think that you’re a great big jerk.  We strive to keep the Run Club an official “Idiot-Free Zone” at all times, so if you’re acting like an idiot we’ll be sure to let you know, right before we kick you out.
 

Ü  We know that we can’t please all of the members all of the time and the Run Club has absolutely no intention of trying.  We are a small, privately-owned club.  Unlike the running clubs in your local communities, we really don’t want to please everyone.  We believe that when you try to please everyone, you end up catering to the lowest common denominator.  That’s something we really don’t want any part of.  Then we’d end up average and ordinary, and we’d have to tolerate jerks.  No thanks.  Our operation has been designed to welcome and serve only that group of people who appreciate what we do, and how we do it.

ASK DURDEN
Before every race I have to use the bathroom and I can”t stand those porta-potties.  Durden, how can I handle my pre-race business?
Every racer is faced with the race morning bathroom break a.k.a. the Pre Race Deposit. It can make or break a race morning. Where to go? When to go? Is now too soon? What if I have to go at the race? I can’t use a porta-potty! Oh no, no paper! I’m going to die.
Any of those lines sound familiar? They do to me. I keep rolls of TP and baby wipes in the car. After years of practicing bathroom Kung-Fu you know, kicking open doors, kicking locks, kicking the knobs and flushers. I look like Bruce Lee any time I am in a gas station bathroom.  Here are a few of my favorite pointers for the Run Club Moon Pies.
Try to find a hotel. My personal favorite is the Fairfield Inn. Hotels usually have a spacious (private), clean bathroom near the front desk or breakfast bar. If you are sneaky you might even score a bagel or some coffee on your way out.
Avoid Wendy’s and The Waffle House. These two food institutions are famous for roach-motel-sized crappers (one stall) and are usually not stocked.
If you stop at a McDonalds before a race, be prepared to wait (one stall) and also grab napkins on the way in since they only use hand dryers.
If you see black sneakers under the door of the stall at a fast food place turn around and leave. Most food service employees wear black tennis shoes to work. If they are in the stall, odds are they are hiding from the boss and are in no hurry to come out.
Places like Bob Evans, Shoney’s and Denny’s are filled with geriatrics just waiting for the fiber freight train and should be avoided.
Avoid gas stations at all costs. They are always filthy and homeless people like to take showers in the sink.
Race site restrooms are always a gamble. The choices are usually the nasty porta-john, the camp restrooms, and the woods. I have tried all three and dislike them all. The porta-john is like an intestinal time machine of everyone at the race.

The camp restrooms are so busy that half the field is standing outside the stall door waiting for you to finish. No pressure there! The great outdoors is always risky. With snakes, bears, poison ivy, park rangers, and poor positioning there is just too much that can go wrong.
I could go on but I think you get the idea. The best plan is to add 15 minutes to your travel time before a race for making a stop on the road and have supplies in the car just in case.

See you at the store, races, or Fairfield

Nashville Moonies, Taylor Brooks, Shawn Hanks and Brian Lord recently participated in 5k event in Nashville. This was Shawn’s first race ever and boy was he ready.  He had an awesome run!  ”All three of us are committed to running in the next race in a few weeks”, stated Brooks.  ”Damon, our hopeful 4th, declined to the fact that it falls on the weekend of his first sprinting ceremony (wedding).”
“I (Brooks) challenged old Gravitt to no avail. The guy is a wuss.  He should be banned permanently from the Run Club.  This whole self-declaration of names has turned out to be a real fiasco….”  ”Gravitt didn’t handle my challenge in a manner that I expect a man to handle a challenge.” Brooks goes on to say, “Gravitt writes about me in the Jot and then responds to my challenge like a girly-man. Here’s Gravitt’s email - judge for yourselves”:
“5k is too short for an old man. Hope all is going well for you in your new position.  I will be in Nashville with my family on June 16^th .  We are going to stop for a night and go to the Grand Ole Opry on our way to Kentucky.  I need you to find me a room for that Friday night.  Maybe we could run on that Saturday morning the 17^th?  I might have to make you a Samurai!

“I can understand why he wants to be around me, but give me a break.  He wants another high quality free room.  The only reason I set him up a few weeks ago in Nashville was because he was with Bridges.  Gravitt is truly a SamurGirl.
Brooks & Gravitt Saga Resolved?
The Brooks / Gravitt saga continued for most of the week with it coming to a head on Friday.  Gravitt fired back at Brooks in an email that hit a nerve.  Neither guy would back down.  But something amazing transpired over night.  Brooks and Gravitt decided to meet at the Waffle House at 6:00 AM instead of doing the 5k challenge.  If took while, but both men started opening up and sharing their wounds.  A process of restoration was taking place. According to Gravitt, “it was the most moving experience I have ever had.  Brooks added, “some times my pride and rebel spirit gets in the way. Gravitt is a cool (20 year term!) guy.  I think I would like hanging out with him.  After a handshake and a hug, Brooks and Gravitt exchanged phone numbers and promised to stay in touch.
 
milliCAN can!
There is no doubt that Master Sensei, David Max Millican, has reached a level of success that most of us will never experience.  He can do it all!  Besides running a successful business, Millican is also busy managing the operations of a local church, dealing with the political environment in Fayette County, and cutting business deals right and left.  He claims to be the greatest sprinter of all times too!  Let me simply say, milliCAN can!  Yes, he has the total package; but unlike so many successful people Millican shares his wealth with others.
How many times has he purchased coffee or breakfast for you?  I can’t count the times that I have been on the receiving end.  BTW, David, please keep it coming!  This weekend marked another example of Millican’s generously.  He took two of his faithful and most loyal servants friends to Corpus Christi, Texas on a fishing trip.  This trip, including airfare, meals, cigars, rental car, and fishing tour guide was funded by Millican.  milliCAN can!  Millican told me in a private conversation that, “I wanted to reward the Ninjas for putting forth so much effort this past year.  They have made my job as one of the greatest leaders on this planet easy.  Their support, encouragement, and love have meant the world to me.  I never knew I could experience such feelings of joy in my life.  These guys deserve this trip!  I love these guys.
Please take the time to ask David to take you on a trip too.  Because we all know that milliCAN can! Help Needed
The Run Club USA web site needs help ( www.runclubusa.com ).  If you have nunchuck and web design skills the Club needs your expertise.  Please let us know.  This is an easy way to make a contribution to the world and the Club.

WELCOME BACK Shane Benson, but you are on probation for missing so many weeks
The Java Jot is brought to you by the senseis (the creators of the internet)
End of Java Jot
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Bow to your Sensei
The most important words of guidance you will ever receive regarding running will come from your Sensei.  We call this , “The Ten Commandments of Running?
1.You shall have no Senseis besides us. Do not be tempted by what others may tell you of rest walks, of combating blisters, of negative splits, of eliminating side stitches or new and tantalizing energy bars. We are your tutor in running shoes and apparel and you shall follow and observe only what we have taught you so that you may live to comfortably run today and on days to come.
2. You shall not look around you and covet another runner’s multi-colored wick away moisture singlet and matching shorts, racing shoes, polycarbonate non slip nose piece sunglasses, running watch with ergonomically designed buttons, blister-free socks, nor perspiration wisking running hat.
3.You shall not wrongfully assume a place or position near your Senseis without proper approval to do so.  To do so would be to take a spot from a more worthy Moon Pie, which they have rightfully earned, and literally place you in a position of failure.
4. You shall never drink a beverage that has whip cream on it or fruit in it. Hot Chocolate is acceptable, but coffee is the preferred drink of your Senseis, therefore, the preferred drink of Moon Pies.
5.  You shall not lose your poise nor sight of your expected pace due to the excitement and adrenaline rush of running with a Sensei.  For to do so, would be assure you a rendezvous in the unforgiving zone of depletion where darkness and discomfort will accompany you.
6.  You shall never become overly discouraged by the feelings of inadequacy. You may experience a second wind and/or you may meet the wall, but do try and enthusiastically proceed with forward movement at all times.  Never lie about your mileage of time “death rays will come upon you!?
7.You shall applaud and encourage your fellow Moon Pies for they are your companions in commitment.  Share your coffee, car, and money, but never share your Body Glide.
8. You shall not elbow, push, poke, trip, cut in front of, jostle, run too close behind, shove or step on the foot of any Run Club members you encounter in the land of running, but its fully acceptable to do so to those on the? Nor shall you spit, hurl, blow, throw up or toss any bodily product to anyplace other than a trash can, the side of the road, and former Run Club members we have kicked out.
9.  You shall not use excuses for your performance beneath your expectations including too much wind, the temperature, limited rest room facilities, hills on the course, chafing, inadequate carbo-loading, aid station lines or inaccurate split times. Most importantly, you will never, ever, ever, blame your Senseis.
10. You shall indeed finally cross the finish line when you run a race. You will slowly move forward on shaky legs as you perform the lactic acid shuffle. At that moment do not be lost within yourself and forget to give appreciation to your Senseis. Without them you would be alone and without purpose.

Welcome to the Grand Master Sensei’s Voxtropolis.com.  Stay tune to my posts and have your life changed.  Take care.