Very sensible advice coach.  Thanks.  The one thing I don't want is
a new injury or a replay of the one I'm trying to recover from.

   RD
   Will not only run smart, Rd will run Brilliantly smart!
>
> Karen ~ A 10% per week increase is a risky starting point. Your
plan
> should be "one day at a time - one mile at a time" until you learn
> what your current stressors will allow. See where you are after a
> few weeks of this. Then consider adding 10% of your last three-week
> average. That way you smooth out the effect of all those nasty
> little up and down hiccups you're going to have.
>
> I also suggest you forget pace and just work on building some run
> consistency. All the other stuff (pace, distance, etc.) will come
> when your stressors indicate you're truly ready.
>
> Bottom Line ~ Running tough is easier than running smart!
> };9|

--- In CoachMadDogBytes@yahoogroups.com, "karen" <rdrunnerlp@y...>
wrote:

> I'm thinking 3 milers, 5 days at an easy 7:30 -8:00 pace for
> a few weeks then a gradual 10 percent weekly increase to the top.

Karen ~ A 10% per week increase is a risky starting point. Your plan
should be "one day at a time - one mile at a time" until you learn
what your current stressors will allow. See where you are after a
few weeks of this. Then consider adding 10% of your last three-week
average. That way you smooth out the effect of all those nasty
little up and down hiccups you're going to have.

I also suggest you forget pace and just work on building some run
consistency. All the other stuff (pace, distance, etc.) will come
when your stressors indicate you're truly ready.

Bottom Line ~ Running tough is easier than running smart!
};9|

-
Way to go Rengaw99.


John W.

-- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@y...> wrote:
>
> Goal: Start running regularly this year and qualify for Time Group
> 1B for the Peachtree Road Race.
>
> I have been running 1-3 times a week since Dec. 31.
>
> My goal was to run sub 55:00 at the Charles Harris 10K.  I PRd at
> this race three years ago in 41:15.
> Mile 1  8:13
> Mile 2  8:09
> Mile 3  8:43
> Mile 4  8:54
> Mile 5  9:11
> Mile 6  9:06
> Mile .2 2:04
>
> Total: 54:20  Qualified for Time Group 1B by :40.  Slow but good
> enough (for now).
>
> Rengaw99

Goal: Start running regularly this year and qualify for Time Group
1B for the Peachtree Road Race.

I have been running 1-3 times a week since Dec. 31.

My goal was to run sub 55:00 at the Charles Harris 10K.  I PRd at
this race three years ago in 41:15.
Mile 1  8:13
Mile 2  8:09
Mile 3  8:43
Mile 4  8:54
Mile 5  9:11
Mile 6  9:06
Mile .2 2:04

Total: 54:20  Qualified for Time Group 1B by :40.  Slow but good
enough (for now).

Rengaw99

I plan on starting back steady this week, tomorrow, in a snowstorm
yet, day one.  That's ok, I like snow,not.  The doc thinks I
shouldn't run more than 2 days a week when I start back.  Isn't this
insane?  I'm thinking 3 milers, 5 days at an easy 7:30 -8:00 pace for
a few weeks then a gradual 10 percent weekly increase to the top.  2
days a week is just too little, too careful, any thoughts on how I
really should go about this?  I don't think I'm pushing back too
hard.  My last run was about 2 weeks ago(on the sly) and I put in a
34 minute 4 miler with ease.  thoughts?

RD
Pondering

--- In CoachMadDogBytes@yahoogroups.com, "John" <ohnoohno1@y...>
wrote:
>
>
> Good to hear from you rdrunner. Yes its been awhile. Best of luck to
> you in your comeback.
>
> John W.
>
   Hey, thanks ohno.

> --- In CoachMadDogBytes@yahoogroups.com, "karen" <rdrunnerlp@y...>
wrote:
> >
> > Hey all, it's been a very long time since I've posted, anywhere,
been
> > reading up on everyone here and there but been too darn depressed
to
> > show my face.  I've been suffering an ongoing back injury, was
told
> > not to run by the doc, who listens to docs anyway, and almost a
year
> > into this and I'm still not back at it, yet.  I have a disc
> > protrusion, atleast that's what the mri said, and the darn thing
> > loves to compress certain nerves, particularly the one(s) to my
> > foot.  I've tried running on the sly, go out about 2 miles and
wind
> > up hobbling back on a numb foot.  Kinda hard to get the mileage
in
> > when you can't feel the ground your pounding.
> >
> > But it is going to get better, SOON, and I'm bound and determined
to
> > hit my Oct. marathon mark this year.  I've sat out way too long
and
> > am going to hit this hard and put everything I have into this up
and
> > coming race.  I've managed to do 7:20 miles on the sly, a far cry
> > from the 6:30s I was doing prior to my fall.  It's time to brush
off
> > the knees, stop feeling sorry for myself and do the one thing I
love,
> > RUN.
> >
> > Watch out coach, I may be looking to hire you,lol.  I'm dead
serious
> > about coming back and coming back strong.  I've read plenty of
tear
> > jerking running stories where the runner falls only to get back
up
> > and succeed.  I'm going to write one of those stories.  Run on
> > friends, and put a few in for Rd, that is until I can put some
good
> > ones in for myself.

The Highway Patrol stopped Randy the Loner for running erratically
down the highway last Thursday. He was charged with recluse driving!

};9)
Argh! Stop the Insanity… Post your own Dawg Tales!

Target: Boston Marathon (18 Apr).

65-69 Div Results: http://www.fleetfeetatlanta.com/mizjimd.htm

Week in Review: 45.6 miles over 5 days (77 over 7 days prev week),
endurance strength at 56 mpw (64 prev week); 8:14 avg. pace (8:28
prev week); 63%PEavg (61 prev week). 484.1 miles ytd. Weight 130 lbs
(130 prev week); Body fat = 7.5% (7.5 prev week).

Mon: Recovery - 6.1 miles, flat trail & road in 51:21 (8:25); 59%
PEavg. Slacker Factor: Retrocalcaneal bursitis/tendonitis (pain
behind heel) & haglund's deformity (a bone enlargement at the back
of the heel bone, in the area where the Achilles tendon attaches).

Tue: Inactive Rest – Tried to run in AM (failed) and in PM (failed
again). Tried several different pairs of shoes (diverse Mizuno
models), rest, ice massage, support sleeve, and elevation pads.
Slacker Factor: Heel pain kept me from ever getting started.

Wed: Inactive Rest – Same as above.

Thu: Easy (Test) Run – 5 rolling miles in 39:46 (7:57); 68%PEavg.
Slacker Factor: The slightest uphill bothered my heel and drove my
stress level up about 10%. However, I should be able to get through
this by sticking to some totally flat runs for a while.

Fri: Girlie Run - 4.1 miles, flat trail & road in 34:46 (8:29); 61%
PEavg. Slacker factor: Shoes felt tight, but I sluffed it off as
being related to my heel problem. Got to the River for the run, and
as I was tightening the laces, realized I had my wife's Mizuno
Nirvana's on! The excessive support (for me) really bothered my knee
and heel.

Sat: Endurance Run – 22.3 miles, flat trail & road in 3:02:05
(8:10); 67%PEavg. Slacker Factor: Took several miles for heel & knee
to loosen up; OK after that (amazing how much better one runs in
their own shoes).

Sun: Recovery – 8.1 miles, flat trail & road in 1:06:14 (8:11); 61%
PEavg. Slacker Factor: Heel.
};9|

---
   COACH!

   you are living proof of what can be done and what I will be doing,
like soon.  3 discs and look what you do, still!  Thanks for the
link, I'm seriously thinking about getting myself one of those
machines.  I've been getting decompression therapy for almost a year
now, getting very impatient and want to run now.  The machine looks
like it would help a lot, and I'm all for whatever gets me laced up
and running.  The doc tells me aslong as i have numbness in the foot
I can't run, well i'm a runner, have run since I was 16, it's not a
switch, you don't just turn it off.  But I'm getting better, doc said
a YEAR, not to fight it, it'll go easier.  First thing I did was
fight.
   I will be hitting Steamtown this fall, no doubt and as I complete
each mile I will remember how bad it really was sitting on the
sidelines and embrace all of the rotten pain and misery a marathon
may deliver because I now know what real pain is and I will NEVER
travel this road of injury again.

   3 DISCS coach, i feel better knowing that, your an inspiration.

   RD
   will be doing the 26.2 in Oct



  In CoachMadDogBytes@yahoogroups.com, coach_maddog <no_reply@y...>
wrote:
>
>
> Karen ~ Welcome back, you've been missed.
>
> FYI:
> Several years ago I damaged three discs in my lower back (L3, L4 &
> L5) during a white water accident. The doctors assured me that my
> running days were completely over. I told them I wouldn't try to do
> brain surgery if they wouldn't try to coach.
>
> Here's a link to the machine (Back Revolution) that I bought and
> still use. It helped me reduce the subsequent bulging discs and get
> back to running. I've loaned it out to locals and recommended it to
> others.
>
> Bottom Line ~ All of us are still running and competing.
> };9|
>
> http://www.heartmonitors.com/inversion/back_revolution.html

Good to hear from you rdrunner. Yes its been awhile. Best of luck to
you in your comeback.

John W.

--- In CoachMadDogBytes@yahoogroups.com, "karen" <rdrunnerlp@y...> wrote:
>
> Hey all, it's been a very long time since I've posted, anywhere, been
> reading up on everyone here and there but been too darn depressed to
> show my face.  I've been suffering an ongoing back injury, was told
> not to run by the doc, who listens to docs anyway, and almost a year
> into this and I'm still not back at it, yet.  I have a disc
> protrusion, atleast that's what the mri said, and the darn thing
> loves to compress certain nerves, particularly the one(s) to my
> foot.  I've tried running on the sly, go out about 2 miles and wind
> up hobbling back on a numb foot.  Kinda hard to get the mileage in
> when you can't feel the ground your pounding.
>
> But it is going to get better, SOON, and I'm bound and determined to
> hit my Oct. marathon mark this year.  I've sat out way too long and
> am going to hit this hard and put everything I have into this up and
> coming race.  I've managed to do 7:20 miles on the sly, a far cry
> from the 6:30s I was doing prior to my fall.  It's time to brush off
> the knees, stop feeling sorry for myself and do the one thing I love,
> RUN.
>
> Watch out coach, I may be looking to hire you,lol.  I'm dead serious
> about coming back and coming back strong.  I've read plenty of tear
> jerking running stories where the runner falls only to get back up
> and succeed.  I'm going to write one of those stories.  Run on
> friends, and put a few in for Rd, that is until I can put some good
> ones in for myself.

02/27 -> 25.0 mi @ 8:03 68%PE (173.5 lbs) 153.0 mi YTD
02/20 -> 25.0 mi @ 8:12 66%PE (174.5 lbs)
02/13 -> 21.5 mi @ 8:17 69%PE (174.0 lbs)

1 week  - Strides of March Carrot 10K
6 weeks - Pert Plus 10K

M - 4.0 mi in 32:41 E (8:10) 63%PE. Movie: LOTR Return of the King w//
commentary. [right knee, very tired after long working weekend]

T - 5.0 mi in 40:04 Ti (8:00) 67%PE. Movie: LOTR Return of the King w/
commentary. 1.25 mi w/u, 3x1mi T intervals w/ .25 E between. [right
knee, less than 10 hrs recovery since Monday's run]

W - 4.0 mi in 33:28 E (8:22) 64%PE. Movie: LOTR Return of the King w/
commentary. [right knee, very tired]

H - 5.0 mi in 39:29 T (7:53) 73%PE. Movie: LOTR Return of the King w/
commentary. 1 mi w/u, 3 mi at T effort (way under desired effort...
wrong BPM in my head), 1 mi c/d. [right knee]

F - Inactive rest. [none]

S - 7.0 mi in 55:42 E (7:57) 72%PE. Late night poker tournament last
night, got home too late to get up early and run.  Date night, my wife
wanted to go run at the bike trail (wow!)... so she did 4 mi, I did
7mi. The trail was lined by a number of homes who use wood burning
stoves for heat... the smoke was an irritant when breathing. Fun date!
[tired, hungry, right knee, wood burning smoke]

S - Inactive rest..

(E = Easy effort 65-70%PE)
(T/Ti = Tempo effort (intervlas) 80%PE)

I'm starting to feel in a running groove again... it has been good to
get some tempo running in to get the legs working again.  I've got my
first race of the year coming up next Saturday.  I will run it to
establish a baseline of where I my fitness level is.

Keep running...
- BK.

Karen ~ Welcome back, you've been missed.

FYI:
Several years ago I damaged three discs in my lower back (L3, L4 &
L5) during a white water accident. The doctors assured me that my
running days were completely over. I told them I wouldn't try to do
brain surgery if they wouldn't try to coach.

Here's a link to the machine (Back Revolution) that I bought and
still use. It helped me reduce the subsequent bulging discs and get
back to running. I've loaned it out to locals and recommended it to
others.

Bottom Line ~ All of us are still running and competing.
};9|

http://www.heartmonitors.com/inversion/back_revolution.html

Hey all, it's been a very long time since I've posted, anywhere, been
reading up on everyone here and there but been too darn depressed to
show my face.  I've been suffering an ongoing back injury, was told
not to run by the doc, who listens to docs anyway, and almost a year
into this and I'm still not back at it, yet.  I have a disc
protrusion, atleast that's what the mri said, and the darn thing
loves to compress certain nerves, particularly the one(s) to my
foot.  I've tried running on the sly, go out about 2 miles and wind
up hobbling back on a numb foot.  Kinda hard to get the mileage in
when you can't feel the ground your pounding.

But it is going to get better, SOON, and I'm bound and determined to
hit my Oct. marathon mark this year.  I've sat out way too long and
am going to hit this hard and put everything I have into this up and
coming race.  I've managed to do 7:20 miles on the sly, a far cry
from the 6:30s I was doing prior to my fall.  It's time to brush off
the knees, stop feeling sorry for myself and do the one thing I love,
RUN.

Watch out coach, I may be looking to hire you,lol.  I'm dead serious
about coming back and coming back strong.  I've read plenty of tear
jerking running stories where the runner falls only to get back up
and succeed.  I'm going to write one of those stories.  Run on
friends, and put a few in for Rd, that is until I can put some good
ones in for myself.

> > Coach ~ Since when did you allow cats into this club?
>
> BK ~ Only on "Vent" Fridays.

<sigh of relief>   For a minute there I thought this injury was
causing you to go soft! (hee... hee...)

Keep running (and "who let the dogs out?!")...
- BK.

--- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...>
wrote:
>
> Coach ~ Since when did you allow cats into this club?

BK ~ Only on "Vent" Fridays.
};9)

Coach ~ Since when did you allow cats into this club?

Keep running (but no cats allowed!)...
- BK.

> Is this one better?
> };9)

YIKES!!

--- In CoachMadDogBytes@yahoogroups.com, jabberdogrunner
<no_reply@y...> wrote:
>
> Okay, that pic freaks me out!

Is this one better?
};9)

This training thing...does it ever go away and I can just run fast?

Okay, that pic freaks me out!

MD, I hope you have a quick recovery and there is nothing serious
wrong.

--- In CoachMadDogBytes@yahoogroups.com, coach_maddog <no_reply@y...>
wrote:
>
> --- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...>
> wrote:
> >
> > Coach ~ Noticed that you have a few days listed as questionable
as
> > to running or not and then a string of TBD's... is everything
okay?
>
> BK ~ I ended up with a very painful spot behind the heel, after
> running a very easy 20 miler with Jabber and Gorunsome on Saturday.
> I was able to run on Sunday with Jabbs, but it took several miles
> for the achilles tendon cord (heel attachment area) to loosen up.
> The pain and stiffness is worst during the night (hard to sleep).
>
> I tried to run two different times on Monday, but the pain and
> stiffness kept me from ever getting started. I've also tried
several
> different pairs of shoes (diverse Mizuno models), applied lots of
> ice massage, and I'm currently wearing an ankle sleeve. Nothing
> seems to help.
>
> Bottom Line ~ I hope it's post-calcaneal bursitis/tendonitis and
not
> an emerging stress fracture. A few days off will indicate how
> serious the trouble is.
>
> Thanks for noticing.
> };9(

--- In CoachMadDogBytes@yahoogroups.com, "bkunes" <bkunes@y...>
wrote:
>
> Coach ~ Noticed that you have a few days listed as questionable as
> to running or not and then a string of TBD's... is everything okay?

BK ~ I ended up with a very painful spot behind the heel, after
running a very easy 20 miler with Jabber and Gorunsome on Saturday.
I was able to run on Sunday with Jabbs, but it took several miles
for the achilles tendon cord (heel attachment area) to loosen up.
The pain and stiffness is worst during the night (hard to sleep).

I tried to run two different times on Monday, but the pain and
stiffness kept me from ever getting started. I've also tried several
different pairs of shoes (diverse Mizuno models), applied lots of
ice massage, and I'm currently wearing an ankle sleeve. Nothing
seems to help.

Bottom Line ~ I hope it's post-calcaneal bursitis/tendonitis and not
an emerging stress fracture. A few days off will indicate how
serious the trouble is.

Thanks for noticing.
};9(

Coach ~ Noticed that you have a few days listed as questionable as
to running or not and then a string of TBD's... is everything okay?

(I hope that you can) keep running...
- BK.

I have been following this guy for awhile.  He barely missed
breaking 3:00 once, I think by 11 seconds or something.  Good to see
he has now smashed 3:00.

Rengaw

02/20 -> 25.0 mi @ 8:12 66%PE (174.5 lbs) 128.0 mi YTD
02/13 -> 21.5 mi @ 8:17 69%PE (174.0 lbs)
02/06 -> 15.0 mi @ 8:35 71%PE (173.0 lbs)

M - 5.0 mi in 40:47 E (8:09) 66%PE. Ran outside. [right knee, pounding
from dead shoes]

T - 4.0 mi in 32:36 E (8:09) 65%PE. Movie: LOTR: (finished) Fellowship
and started Two Towers w/ commentary.  First run in my new shoes
(finally!). [right knee, joints]

W - 5.0 mi in 39:47 Ti (7:57) 69%PE. Movie: LOTR: Two Towers w/
commentary. I mixed things up a bit and did 1.25 mi w/u, then I did 3
tempo mile intervals (Ti) w/ a .25 easy effort in between. It felt
really good to mix it up and add some harder efforts. [none]

H - 4.0 mi in 32:59 E (8:14) 65%PE. Movie: LOTR: Two Towers w/
commentary. I took the day off from work to take my wife to see the
doctor, so I got a bonus run in! [none]

F - Inactive rest. [none]

S - 7.0 mi in 59:16 E (8:28) 66%PE. Movie: LOTR: Two Towers w/
commentary.  Nice easy run, early in the morning before things got
crazy.  Went roller skating with with the family for two hours in the
afternoon. [tired]

S - Inactive rest... a little sore and exhausted from another packed
week.

(E = Easy effort 65-70%PE)
(Ti = Tempo effort intervlas 80%PE)

I finally got new shoes!  I've got my mileage (25 mi) at about where I
would like for it to be on a weekly basis for a while... mainly because
I ran another day.

Keep running...
- BK.

Coach ~ Thanks for posting this.  I've admired Whitlock and casually
tracked his pursuit of the sub-3:00 marathon as a 70-year-old over
the past few years and stand in awe (I am not worthy, I am not
worthy).  I loved Bill Rodgers' quote (hee... hee...).  I will share
this with others.

Keep running (Ed Whitlock is)...
- BK.

--- In CoachMadDogBytes@yahoogroups.com, "Chris Leiner"
<cwleiner@h...> wrote:
>
> All,
>
> Just a short report on the Achilles tear.  After 20 days in the air-
> cast my achilles is almost back down to "normal" size, and pain
> free.  It was about 3 times thicker that the uninjured one 20 days
> ago and almost too sore to touch.  One more week to go before I get
> to start walking on it without the cast.
>
> Hopefully from there we progress slowly, and intelligently (not
much
> hope of that), back to jogging and then some real running.
>
> That's for listening.  Hope to see some of you out there soon.
>
> Chris

Chris~Thanks for the update.  Keep patient with the recovery

I've had a couple of people from the site ask about you since you
haven't been online much.

Jabber

Short-term Goal ~ Chattahoochee Road Race 10K.
Long-term Goal ~ Pending

Mon: Trail / Mountain Road Run; Kennesaw Mountain Battlefield; 9
miles 1:00:32(6:43) 68%PE; 52 w/100%, 52DP, 52FL, winds E @ 3 w/ fog.
Stress factor – none.

Tue: Easy Run; Chattahoochee River NRA; 10.1 miles 1:10:29(6:58) 64%
PE; 64 w/69%, 55DP, 65FL, winds SSE @ 8. Stress Factor – none.

Wed: Full Circuit; Chattahoochee River NRA; 14 miles 1:34:42(6:45) 73%
PE; 70 w/56%, 55DP, 69FL, winds W @ 6. Stress factor – leg weary.

Thu: Easy Run; Fleet Feet; 7 miles 1:00:32(8:38) 50%PE; 53 w/24%,
16DP, 47FL, winds N @ 13. Stress factor – none.

Fri: Fartleks; Chattahoochee River NRA; 8.1 miles 53:55(6:39) 67%PE;
54 w/25%, 19DP, 51FL, winds NNE @ 9. Stress factor – none.

Sat: Piddle-Distance Run; Chattahoochee River NRA; 12.2 miles 1:48:38
(8:54) 50%PE; 32 w/78%, 26DP, 38FL, winds calm. Stress factor – none.
W/ Coach, Suzanne, Pooh & Chris.

Sun: Easy Run; Chattahoochee River NRA; 8.1 miles 1:07:53(8:22) 49%
PE; 46 w/85%, 42DP, 47FL, winds calm. Stress factor – none.   W/
Coach.

Maintenance Phase: 68.5 miles (1,606.4 YTD); 7:34 avg. pace; 60%PE
avg. (Improved). Body weight 152lbs.  Now that's more like it.

I've posted the following NY Times article, as you must be a member
to access their on-line article:

Ed Whitlock, a 73-year-old Canadian marathoner who may be the
world's best athlete for his age, rotates his running shoes like the
tires of a car. "I have 10 pairs that I alternate," he said. "That
way they don't wear out."

Neither does Whitlock, who lives in Milton, Ontario, a Toronto
suburb. He trains up to three hours a day, about 23 miles, close to
the marathon distance of 26 miles 385 yards, and more than 100 miles
a week.

Most Olympic marathoners do less. But Whitlock has been heralded
like an Olympic champion since running the Toronto Waterfront
Marathon last September in 2 hours 54 minutes 49 seconds.

He was 26th among 1,690 finishers and shattered his own world record
for a runner 70 or older by more than four minutes. The previous
year, in the same race, Whitlock ran 2:59:10, becoming the first
person 70 or older to break three hours in a marathon.

"Ed is pushing the limits, like Roger Bannister breaking the four-
minute mile," said Bill Rodgers, 57, who won the Boston and the New
York City marathons four times each. "I think he should slow down
and have some respect for us youngsters."

Although Whitlock shuns publicity, his renown has spread, and, for
the first time, an effective match race between 70-plus runners is
planned at a major marathon. On April 10 in Rotterdam, the
Netherlands, Whitlock will race against Joop Ruter, a 71-year-old
Dutchman who ran 3:02:49 last year at Rotterdam.

Their achievements come against a backdrop of growing sports
participation among older people. Among the United States' 400,000
marathon finishers in 2003, about 500 were 70 or older, compared
with about 100 a decade ago, said Ryan Lamppa of the Road Running
Information Center in Santa Barbara, Calif.

For many of the active elderly, 70 may be the new 50. A recent study
sponsored by the National Institutes of Health, the most
comprehensive look at the healthy aging of the human heart, says
that older people can achieve more health and fitness gains from
exercise than previously thought.

The study also sheds light on Whitlock's ability to run a pace of
6:40 a mile for 26.2 miles at 73.

Dr. Benjamin D. Levine, a cardiologist at the University of Texas
Southwestern Medical Center and Presbyterian Hospital in Dallas,
found that a group of people with an average age of 70 who had
started exercising in midlife - as Whitlock did at age 41 - and kept
it up had "hearts indistinguishable from healthy 30-year-olds."

Instead of the heart shrinking and stiffening with age, as it does
in sedentary people, and impairing performance, Levine said, those
trained 70-year-olds had larger, more elastic heart muscles. The
findings were reported in the journal Circulation last September.

Exercise, Levine said, would enable someone like Whitlock, who had
trained for years, to pump more blood, to feed the working muscles
with oxygen levels associated with younger athletes.

A colleague of Levine's at Southwestern, Peter Snell, an exercise
physiologist, said Whitlock's marathon pace required a level of
oxygen consumption that is "what you'd expect for someone around 40
who's a very good runner."

Whitlock does not consider himself unique, however.

"People underestimate what old people can accomplish," he said in a
telephone interview. "Old people are the worst in that respect. They
let themselves be inhibited by age."

Unlike most younger stars, Whitlock has no team, coach, training
partners, massage therapist, nutritionist, sports psychologist, shoe
contract or high-altitude training camp. He does no stretching
exercises or weight training. He has no special diet.
Whitlock, who is 5 feet 7 and 112 pounds, does all of his training
in a cemetery. He covers a third-of-a-mile loop on a paved path. He
does not count laps, stopping when, for example, his watch indicates
three hours. He said he would not run on roads because drivers aim
at him.

Whitlock's 2:54:49 would have placed him 306th in the 2004 New York
City Marathon, or among the top 1 percent of the 33,000 finishers.
At New York, only 480 runners broke three hours, the gold standard
of marathon excellence and a time few runners beyond middle age
approach. Last year, the second-fastest 70-or-older marathoner in
North America ran 3:24:28.

Yet Whitlock may run faster. The Toronto marathon race director,
Alan Brookes, said Whitlock crossed the finish line in his 2:54
effort "looking fresh as a daisy."

Bottom Line ~ What's your excuse?
};9|

Randy Antenna and little Missy Gruesome ran up to the roof each and
every day to get in some hill repeats. One day, up on the roof, they
realized that they had fallen in love... so today they got married.

The ceremony wasn't much, but the reception was excellent.

};9)
Argh! Stop the Insanity… Post your own Dawg Tales!