Thursday, December 31, 2015

Marathon Ready

I know not many of us do multiple marathons per year.  Personally, I settle for multiple half marathon events per year, but I know many folks who choose to do multiple marathons per year.
This post from Jeff Galloway's blog was helpful to sharing how to stay "marathon ready" for multiple events throughout the year.

Monday, December 28, 2015

Fitting In Workouts

We all want to make time to work out, but sometimes it is tough!
Family activities, work and other obligations can make dedication to fitness difficult.  I'm a big believer that a little is better than none. Take a look at these suggestions from a Des Moines Register post for hints on how to sneak workouts into your daily routine.

Thursday, December 24, 2015

Healthy Spaghetti

I didn't realize how great spaghetti squash was until my sister introduced me to it recently.
And I didn't realize how healthy it was until I read this post from the "Iowa Girl Eats" blog.

Spaghetti squash is delicious and filling. It also has some great healthy attributes. Try some.

Monday, December 21, 2015

Confessions Of A Runner

Runners have many confessions and commonalities.
These are not so much as confessions or commonalities as they are assumptions about runners . . . and the "Shut And Run" blog debunks them.  Check out this humorous look at runners and their habits.

Thursday, December 17, 2015

Lessons Learned From Not Running

When we experience an injury, it can be hard laying off some of the activities we really enjoy.
That being said, it's often best to get the rest we need, heal ourselves . . . and learn some lessons. This post from the "I Have Run" blog highlights some lessons you can learn about strength training and diet when you are forced out of an exercise activity you enjoy.

Monday, December 14, 2015

Clean Eating

What is "clean eating" exactly?

We hear a lot about "clean eating" these days. I'm not even sure I know what it is.  I know I tend to stay away from processed foods and figure that is the most helpful.
Check out this article from It describes "clean eating" and how you can adopt it into your diet.

Friday, December 11, 2015

Need A Goal?

Sometimes our energy levels are low and we just have difficulty getting motivated.
Here is a reflection on setting a goal to assist you with better focus on fitness from the "Shut Up + Run" blog.

Monday, December 7, 2015

Cars And Bikes Coexist

Drivers and bikers can coexist.
However, recent accidents between bikers and cars have left this issue in question.  Check out this post from that outlines some of the items drivers should consider when they encounter their friends on bikes on the roads.

Tuesday, December 1, 2015

A Torture Device?

Some of us are not fans of treadmills.
The "Shut Up and Run" blog is not a fan.  Check out her humorous post about a dislike for treadmills. However, treadmills are a great tool to use during bad weather and the winter months.

What I try to do is mix using the treadmill with running on the track of our fitness center. That offers a little more variety. Treadmills can also help push you if u are trying to build your speed.

You can also do programs that you might not otherwise do that challenge you. 

Friday, November 27, 2015

Tuesday, November 24, 2015

Bombas Socks

Check out these cool and comfortable socks.
A review on the Bombas socks was recently posted on the Jill Will Run blog site.  Their colorful and comfortable.  They also have a donation program associated with the purchase of their socks.

Saturday, November 21, 2015

Simplify Your Running Life

The Shut Up And Run blog has some advice on how to simplify your "running life".
Scroll all the way down to the bottom of this post for some good ways to make your life "simpler" by learning to say "no", leaving gadgets at home and other ideas.

Tuesday, November 17, 2015

Measuring Body Fat

Measuring body fat can be a great measurement of overall health.
This post from the Ft. Myers News-Press discusses how to measure body fat composition.

Sunday, November 15, 2015

Importance Of Weight Training

Many often wonder how much emphasis to place on weight training when you are focused on preparing for a race or a triathlon event.
This post from shows why weight training is still important even though you are focused on the efforts that will prepare you for your event.  The post includes links to other helpful posts on weight training.

Thursday, November 12, 2015

Making Adjustments

Jeff Galloway always has good advice.
This post from his blog has some good suggestions for adjusting your running patterns and training to address aches and pains.

Friday, October 30, 2015

Spicy Life Longevity

Spices? Leading to a longer life?
This I didn't know, but a recent article from USA Today outlines studies that show consumption of spices and spicy foods can contribute to a longer life. 

Monday, October 26, 2015

Thursday, October 22, 2015

Interval Program

Interval training.

Most experts agree interval training is effective in boosting performance.  It can be applied to literally any activity. 
 This article from the New York Times outlines the 10-20-30 approach that it would appear anyone can use toward literally any exercise.

Monday, October 19, 2015

Working Out As A Family

Working out as a family has its challenges.

However, with youth obesity continuing to be a problem, parents are working to get their kids into "exercise mode".  However, that can be challenging. 
This article from the Des Moines Register has some tips for parents to make the act of exercise fun for families.

Friday, October 16, 2015

Cool Workouts A Hot Trend

There is growing trend toward hosting workouts in a "cool" setting of approximately degrees.
The debate is on as to how much benefit a "cool workout" provides. However, this article from USA Today explores some of the "pros" and "cons".

Friday, October 9, 2015

Traveling Yoga

If you happen to be traveling, but you want to keep up with yoga -- here's your chance.
Here are several yoga exercises you can do when you are "on the go" to keep practicing. These are from

Wednesday, September 23, 2015

How To Move More

Are you wanting to incorporate "more fitness" into your day?

This post from will give you ideas on how you can do more fitness activities as a part of your daily routine activities.
According to this article, 30 minutes of activities per day is nearly as good as an hour of exercise.

Going to take break here for a few weeks due to some travel. 

Wednesday, September 16, 2015

Take Time To Heal

A good reminder from the "I Have Run" blog.  Take time to heal.
A good rule of thumb is if something still hurts after two weeks of rest and the proper ice, stretching and other "self-remedies", it's probably time to seek medical attention.  But don't make an injury worse by trying to "work through it".

Sunday, September 13, 2015

Unique Workout

This gentleman has an unusual workout.
However, it looks pretty worthwhile.  According to this Wall Street Journal article, U. S. Senate staff member Vincent Morris uses a 20-sided die he used playing Dungeons and Dragons in his youth as the basis for his exercise.

Thursday, September 10, 2015

Exercise And Heart Attacks

The recent death of well-known J.P. Morgan Chase executive James Lee reignited the debate about whether exercise can trigger a heart attack.
This Wall Street Journal article shows information from the experts that clearly exercise outweighs the risks toward having a heart attack.  Read on for the data.

Monday, September 7, 2015

Finding Time For Triathlon Training

Found some great nuggets in a recent edition of the Wall Street Journal (of all places) on training and fitness.
This is a great read featuring a variety of suggestions as to how you can work the time-consuming training activities into your regular daily schedule. 

Friday, September 4, 2015

Losing Muscle Tone

If you are working out regularly, why do you notice a lack in muscle tone?
As we age, it gets harder to maintain muscle tone.  These tips from an article on will help get you on the track of keeping those muscles from drooping to the floor.

Tuesday, September 1, 2015

Using Foam Rollers

Using foam rollers as a way to help your muscles to recover can provide a lot of relief.
Check out this post in the "Run To The Finish" blog to learn how to use a foam roller to help yourself "heal".

Sunday, August 30, 2015

Diet Critical To Weight Loss

Here's an interesting perspective on the role diet plays in weight loss.

This article from Aaron Campbell in the New York Times argues there is far more benefit in weight loss from eating less versus exercise.  He maintains it is difficult for people to maintain the type of fitness schedule that results in significant weight loss.
While Campbell may be correct in his assumption, I will still argue exercise is critical to one's overall physical and mental health.

Sunday, August 9, 2015

Recovery Smoothie

This post-run recovery smoothie looked good enough to share.
Check out "Runner Dude's Blog" for a video on preparing a great recovery smoothie.

Taking a little time off from posting.  Will see you soon. 

Friday, August 7, 2015

Trust Your Breathing

If you are doing a breathing program associated with your current training efforts . . .  learn to trust the program.
This post from the "Gotta Run . . . Gotta Ride" blog spells out how you need to trust your program.  Even though you may feel like accelerating, stay the course.

Wednesday, August 5, 2015

Compression Socks

I am seeing people use compression socks more frequently.  In fact, I was surprised at a recent large race here the number of runners using compression socks.
I have not tried them, but I probably need to break down and give them a shot.  I found some of the rationale for using compression in this "Shut Up + Run" blog post.

If nothing else, compression socks make this blogger "feel faster".

Sunday, August 2, 2015

America's Fittest City

According the American College of Sports Medicine, Washington, DC is America's fittest city.
 While Des Moines holds its own in this category and "Iowa's Healthiest State" helps our cause, I'm sure, it always makes me jealous to see how other communities pay close attention to fitness.  While better trail systems and other amenities have improved here, it's hard to beat the level of fitness awareness in communities like the Twin Cities and Denver. 

Thursday, July 30, 2015

Protein-Packed Foods

Looking for some protein-packed foods?
This post from will give you several foods to choose that are high in protein and nutritional.  These foods have lots of benefits for you. 

Monday, July 27, 2015

Breathing Right

Practicing better breathing can help you perform better.
Check out this post from the "Run to the Finish" blog. It explains the importance of breathing in your fitness activities.  It also highlights ways you can improve your breathing in your workouts.

Thursday, July 23, 2015

How To Care For "Runner's Feet"

One of the downsides to running is that our feet get pretty "beat up". 
Problems with dead skin, blisters, toenails and other issues are pretty common for runners unfortunately.  However, this post from the "Shut Up And Run" blog offers some tips on better caring for your feet so they look and feel better.

Sunday, July 19, 2015

What To Do On Rest Day

Most of the time I am not talking about resting here.

However, you need to give your body a rest on a regular basis.  Here are ideas on what to do on those days when you rest. 
There are plenty of things you can do to help your body rest, heal and recover so you are stronger.

Thursday, July 16, 2015

Playing Two Sports?

Playing two sports can be good for you.

Sports medicine physician Jordan Metzl, M.D. talks about how running and swimming, for example, work together as one has a lower body focus and the other has an upper body focus.
Read more about this logic in an article from the Wall Street Journal.

Monday, July 13, 2015

Efficient Triathlon Training

If you are considering participation in a triathlon, one down side is the time that it takes.

Triathlon training is great because you engage a variety of additional muscle groups that you probably were not exercising if you were just running, swimming or biking.  It actually can help minimize injury through "cross-training".
However, training for a triathlon takes time.  Check out these tips from Lisa Dolbear on how you can be more efficient with your triathlon training time from

Friday, July 10, 2015

Ice Vs. Heat

Similar to "Alien vs. Predator", this debate has consumed much time in fitness circles.
This post from the "Run To The Finish" blog includes new health perspectives on the use of ice or heat to treat injuries.  Ice is more appropriate to acute injuries, while heat is more appropriate for chronic, long-term injuries. 

Read on and find out for yourself.

Monday, July 6, 2015

Vitamin-Rich Foods

What do turnip greens, concord grape juice and grapefruit have in common?
These foods are full of valuable vitamins your body needs to survive.

Read more about the value of these vitamin-rich foods from a post on  This article originally appeared in Men's Health.

Wednesday, July 1, 2015

Improving Your Speed

I don't know many people who don't want to be faster.

The following post from Triathlon Coach Gale Bernhardt in will help you with some hints on improving your speed. 
Mixing up your workouts, getting out of a routine and other tips will help in all areas of your training. 

Friday, June 26, 2015

Too Old To Run?

In my last post, I referenced some of the excuses that emerge to keep us from exercising.

Some folks may argue they are "too old" to exercise. To me, this is another lame excuse. Take a look at some of these training tips to use for older athletes interested in running from the "Run To The Finish" blog.
Many of these suggestions are consistent with the "injury-free" strategies referenced in a book I am reading - "The Unbreakable Runner", which I will reference in a future post.

Wednesday, June 24, 2015

Making Excuses

We all make excuses as to why we don't run, bike or engage in a fitness activity.

"I don't have time."  That's probably the most frequent excuse.  However, there are many others.  "I'm afraid I'll get hurt." or "I just can't get motivated." 
Are these just excuses we use to mask the fact that we won't "make" the time to commit to a fitness activity?  Perhaps.  This post from the "Shut Up And Run" blog has some good pointers on how to deal with the "I don't have time" issue and beat it!

Sunday, June 21, 2015

Fit For A Bike

As we approach summer, people start thinking about purchasing a bike.
This post from tells you about a variety of ways to get maximum bike fit. These tips get a little complex, particularly for beginners, but you get the point.  Working with the right bike outfitter will help you get the right fit so you can enjoy the best comfort and enjoyment in your ride.