Rock n Roll Half Marathon, March 25th

This is a fun event and prolly a top 3 area running events in Dallas. Check it out here if interested.

FireFly 5K, March 31

So this one is at night, lots of glow sticks, looks pretty cool...

Click Here for race info

IT Band

Its not something you wanna dance too...

Kenyan runner in Alaska loses feet to frostbite

Here's a strong arguement for wearing shoes.

Kuai Half Marathon Results

Congratulations to the Susinator, she finished the Kuai Half in just over 3 hours -- pregnant. I'm proud of her effort, that's quite an accomplishment!

On Aging and Strength Training

The role of strength training becomes increasingly important as you get older, read more here

Weight-Lifting Myths

most tried-n-true approaches to lifting weight like doing 3 sets of 8-10 are not entirely accurate, read more here

Congratulations to Jax & Fiona -- 5K Finishers!!

Jackson completed the Red, White and Blue 5K in just over 40 minutes and Fiona wasn't too far behind him at 49 mins. Not bad for 8yo and 6yo who haven't fully embraced the joy of running. We're proud of you two!

The single best Ab exercise you can do

Full story here.

Power of the Mind

Here's a great article at SweatScience.com about the power of the mind to enable or disable irrespective of actual circumstance:

TreadMill Pace Conversions

Summer's upon us and that means hot weather and unless you're are an early bird it also means prolly a lot of indoor training. Here's a treamill conversion chart if you are looking to hit a specific pace and the equivalent effort on the treadmill. Happy milling!

Treadmill MPH setting	Pace per mile	Equivalent paces by incline
		0%	1%	2%	3%	4%	5%	6%	7%	8%	9%	10%
5.0	12:00	12:31	11:44	11:05	10:32	10:03	9:38	9:16	8:56	8:38	8:22	8:07
5.2	11:32	12:02	11:18	10:42	10:11	9:44	9:20	8:59	8:40	8:23	8:08	7:54
5.4	11:07	11:35	10:55	10:20	9:51	9:26	9:03	8:43	8:25	8:09	7:55	7:41
5.6	10:43	11:10	10:32	10:00	9:33	9:09	8:48	8:29	8:12	7:56	7:42	7:29
5.8	10:21	10:47	10:12	9:42	9:16	8:53	8:33	8:15	7:58	7:44	7:30	7:18
6.0	10:00	10:26	9:52	9:24	9:00	8:38	8:19	8:02	7:46	7:32	7:19	7:07
6.1	9:50	10:15	9:43	9:16	8:52	8:31	8:12	7:55	7:40	7:26	7:14	7:02
6.2	9:41	10:05	9:34	9:08	8:44	8:24	8:06	7:49	7:34	7:21	7:08	6:57
6.3	9:31	9:56	9:26	9:00	8:37	8:17	7:59	7:43	7:29	7:15	7:03	6:52
6.4	9:23	9:46	9:17	8:52	8:30	8:10	7:53	7:37	7:23	7:10	6:58	6:47
6.5	9:14	9:37	9:09	8:45	8:23	8:04	7:47	7:32	7:18	7:05	6:53	6:43
6.6	9:05	9:29	9:01	8:37	8:16	7:58	7:41	7:26	7:13	7:00	6:49	6:38
6.7	8:57	9:20	8:53	8:30	8:10	7:52	7:35	7:21	7:07	6:55	6:44	6:34
6.8	8:49	9:12	8:45	8:23	8:03	7:46	7:30	7:15	7:02	6:50	6:40	6:29
6.9	8:42	9:04	8:39	8:17	7:57	7:40	7:24	7:10	6:58	6:46	6:35	6:25
7.0	8:34	8:56	8:32	8:10	7:51	7:34	7:19	7:05	6:53	6:41	6:31	6:21
7.1	8:27	8:49	8:25	8:04	7:45	7:29	7:14	7:00	6:48	6:37	6:27	6:17
7.2	8:20	8:41	8:18	7:58	7:40	7:23	7:09	6:56	6:44	6:33	6:22	6:13
7.3	8:13	8:34	8:12	7:52	7:34	7:18	7:04	6:51	6:39	6:28	6:18	6:09
7.4	8:06	8:27	8:05	7:46	7:28	7:13	6:59	6:46	6:35	6:24	6:14	6:05
7.5	8:00	8:20	7:59	7:40	7:23	7:08	6:54	6:42	6:31	6:20	6:11	6:02
7.6	7:54	8:14	7:53	7:34	7:18	7:03	6:50	6:38	6:26	6:16	6:07	5:58
7.7	7:48	8:07	7:47	7:29	7:13	6:58	6:45	6:33	6:22	6:12	6:03	5:55
7.8	7:42	8:01	7:41	7:24	7:08	6:54	6:41	6:29	6:18	6:09	5:59	5:51
7.9	7:36	7:55	7:36	7:18	7:03	6:49	6:37	6:25	6:15	6:05	5:56	5:48
8.0	7:30	7:49	7:30	7:13	6:58	6:45	6:32	6:21	6:11	6:01	5:52	5:44
8.1	7:24	7:43	7:25	7:08	6:54	6:40	6:28	6:17	6:07	5:58	5:49	5:41
8.2	7:19	7:38	7:20	7:04	6:49	6:36	6:24	6:13	6:03	5:54	5:46	5:38
8.3	7:14	7:32	7:15	6:59	6:45	6:32	6:20	6:10	6:00	5:51	5:42	5:35
8.4	7:09	7:27	7:10	6:54	6:40	6:28	6:16	6:06	5:56	5:47	5:39	5:32
8.5	7:04	7:22	7:05	6:50	6:36	6:24	6:13	6:02	5:53	5:44	5:36	5:29
8.6	6:59	7:16	7:00	6:45	6:32	6:20	6:09	5:59	5:49	5:41	5:33	5:26
8.7	6:54	7:11	6:55	6:41	6:28	6:16	6:05	5:55	5:46	5:38	5:30	5:23
8.8	6:49	7:07	6:51	6:37	6:24	6:12	6:02	5:52	5:43	5:35	5:27	5:20
8.9	6:44	7:02	6:46	6:32	6:20	6:09	5:58	5:49	5:40	5:32	5:24	5:17
9.0	6:40	6:57	6:42	6:28	6:16	6:05	5:55	5:45	5:37	5:29	5:21	5:14
9.1	6:36	6:52	6:38	6:24	6:12	6:01	5:51	5:42	5:34	5:26	5:18	5:11
9.2	6:31	6:48	6:34	6:20	6:09	5:58	5:48	5:39	5:31	5:23	5:16	5:09
9.3	6:27	6:44	6:29	6:17	6:05	5:55	5:45	5:36	5:28	5:20	5:13	5:06
9.4	6:23	6:39	6:25	6:13	6:02	5:51	5:42	5:33	5:25	5:17	5:10	5:04
9.5	6:19	6:35	6:22	6:09	5:58	5:48	5:39	5:30	5:22	5:14	5:08	5:01
9.6	6:15	6:31	6:18	6:06	5:55	5:45	5:35	5:27	5:19	5:12	5:05	4:59
9.7	6:11	6:27	6:14	6:02	5:51	5:42	5:32	5:24	5:16	5:09	5:02	4:56
9.8	6:07	6:23	6:10	5:59	5:48	5:38	5:30	5:21	5:14	5:07	5:00	4:54
9.9	6:04	6:19	6:07	5:55	5:45	5:35	5:27	5:19	5:11	5:04	4:58	4:51
10.0	6:00	6:15	6:03	5:52	5:42	5:32	5:24	5:16	5:08	5:02	4:55	4:49
10.1	5:56	6:12	6:00	5:49	5:39	5:29	5:21	5:13	5:06	4:59	4:53	4:47
10.2	5:53	6:08	5:56	5:45	5:36	5:27	5:18	5:11	5:03	4:57	4:50	4:45
10.3	5:50	6:04	5:53	5:42	5:33	5:24	5:16	5:08	5:01	4:54	4:48	4:42
10.4	5:46	6:01	5:50	5:39	5:30	5:21	5:13	5:05	4:58	4:52	4:46	4:40
10.5	5:43	5:57	5:46	5:36	5:27	5:18	5:10	5:03	4:56	4:50	4:44	4:38
10.6	5:40	5:54	5:43	5:33	5:24	5:15	5:08	5:00	4:54	4:47	4:41	4:36
10.7	5:36	5:51	5:40	5:30	5:21	5:13	5:05	4:58	4:51	4:45	4:39	4:34
10.8	5:33	5:48	5:37	5:27	5:18	5:10	5:03	4:56	4:49	4:43	4:37	4:32
10.9	5:30	5:44	5:34	5:24	5:16	5:08	5:00	4:53	4:47	4:41	4:35	4:30
11.0	5:27	5:41	5:31	5:22	5:13	5:05	4:58	4:51	4:45	4:39	4:33	4:28
11.2	5:21	5:35	5:25	5:16	5:08	5:00	4:53	4:46	4:40	4:34	4:29	4:24
11.4	5:16	5:29	5:20	5:11	5:03	4:55	4:49	4:42	4:36	4:30	4:25	4:20
11.6	5:10	5:24	5:14	5:06	4:58	4:51	4:44	4:38	4:32	4:27	4:21	4:17
11.8	5:05	5:18	5:09	5:01	4:53	4:46	4:40	4:34	4:28	4:23	4:18	4:13
12.0	5:00	5:13	5:04	4:56	4:49	4:42	4:36	4:30	4:24	4:19	4:14	4:10

This one is a little off the beaten path for our run blog but very inspirational...

The Choice

For the next twelve hours I will be exposed to the day’s demands. It is now that I must make a choice. Because of Calvary, I’m free to choose. And so I choose.

I choose love…
No occasion justifies hatred; no injustice warrants bitterness. I choose love. Today I will love God and what God loves.

I choose joy…
I will invite my God to be the God of circumstance. I will refuse the temptation to be cynical…the tool of a lazy thinker. I will refuse to see people as anything less than human beings, created by God. I will refuse to see any problem as anything less than an opportunity to see God.

I choose peace…
I will live forgiven. I will forgive so that I may live.

I choose patience…
I will overlook the inconveniences of the world. Instead of cursing the one who takes my place, I’ll invite him to do so. Rather than complain that the wait is too long, I will thank God for a moment to pray. Instead of clinching my fist at new assignments, I will fact them with joy and courage.

I choose kindness…
I will be kind to the poor, for they are alone. Kind to the rich, for they are afraid. And kind to the unkind, for such is how God has treated me.

I choose goodness…
I will go without a dollar before I take a dishonest one. I will be overlooked before I boast. I will confess before I will accuse. I choose goodness.

I choose faithfulness…
Today I will keep my promises. My debtors will not regret their trust. My associates will not question my word. My wife will not question my love. And my children will never fear that their father will not come home.

I choose gentleness…
Nothing is won by force. I choose to be gentle. If I raise my voice may it be only in praise. If I clench my fist, may it be only in prayer. If I make a demand, may it be only of myself.

I choose self-control…
I am a spiritual being. After this body is dead, my spirit will soar. I refuse to let what will rot, rule the eternal. I choose self-control. I will be drunk only by joy. I will be impassioned only by my faith. I will be influenced only by God. I will be taught only by Christ. I choose self-control.

Love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. To these I commit my day. If I succeed, I will give thanks. If I fail, I will seek his grace. And then, when this day is done, I will place my head on my pillow and rest.

From When God Whispers Your Name by Max Lucado