Good one here from Old Ironsides

“A people that values its privileges above its principles soon loses both.” Dwight D. Eisenhower

Maya Angelou passed away yesterday. I would be remiss without mentioning at least one of her wonderful sentiments. So here's a good one...

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." —MA

Great EBook for Marathon Training here, free

an excerpt...

"Breaking up your long runs One of the best ways to get in volume similar to that of a 20- or 22-miler, yet maintain a faster pace, is to break up your long run into two moderately fast long runs. For example, instead of running 22 miles on a Saturday, try running 10 miles Saturday at a steady pace and follow it up with a 16-miler Sunday, with the last few miles at or near marathon pace. You’ll carry the fatigue of Saturday’s run into Sunday, which will simulate the latter stages of the marathon. However, you won’t be so fatigued that you can’t run fast at the end of the 16-miler. In this plan, you’ve now run 26 miles for the weekend, as opposed to 22, and you’ve completed a good 60 percent of the run at or near marathon pace, compared to almost none during the 20-miler. That’s 60 percent more time teaching your body to burn fat at marathon pace as opposed to just slow and easy running."

ebook here

turn off that boob tube and get off yer butt...

Second Marathon in the bag!

Saturday April 5 I ran the GE Irving Marathon. I improved my marathon time by about half an hour to 4:35 which is pretty neat. But I think the bigger story is how fun this event was. Hats off to Irving/Las Colinas for putting on such a fantastic event, well run, well staffed and just a pleasure to be a part of.

Hansons Training Plan

great training program here

nice one here...

"Rely on the ordinary virtues that intelligent, balanced human beings have relied on for centuries: common sense, thrift, realistic expectations, patience, and perseverance." -- John C. Bogle (1929-) American Investor

the world is changed...

The world is changed by your example, not by your opinion. --Montague Keen

good quote here...

"'Life's tough, pilgrim, and it's even tougher if you're stupid." -- John Wayne

To those I may have wronged, I ask forgiveness.
To those I may have helped, I wish I did more.
To those I neglected to help, I ask for understanding.
To those who helped me, I sincerely thank you so much!

The U.S. Constitution does not guarantee happiness, only the pursuit of it. You have to catch up with it yourself.
--Benjamin Franklin

Thoughts for Destiny

“Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny.”