CAN THIS APPLY TO YOUR RUN?

“I accept challenges with a creative spirit and the courage to realize my dreams without losing drive or energy. I approach my work vigorously with optimism and a sincere belief in the value of my contribution.” Employee motto from “The Toyota Way”

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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RUN-PLAY (RACING A STREET SWEEPER)

The other day, for the first time in 40-some years of running, I raced a street sweeper. We were pretty evenly matched so I had to crank it up a little to win. I wish I had public works machinery to pace me on every run.

I started thinking about it. Have you ever watched children at play? Watch them run. They don’t take it too seriously because they are playing. They hop, skip, jump and start again. It is easy and natural for them. Maybe those of us who are serious about running can learn from them.

You don’t need a street sweeper to race to add variety and fun to your work out. I call it Run-Play.

When and if you tire of the same old run, same old scenery, or when you are feeling bored—- or even if your running has become a chore instead of a sport, I suggest a little Run-Play. Once in a while you need to do something different, not only for your mental health but to add a new physical challenge. Loosen up! What have you got to lose?

As if you were a kid again, try one or some of these during your run. Maybe for a hundred feet at a time, once or more during your run:
—–Skip (you need to be on a fairly smooth running surface)
—–Run backwards. (Someone has already run a full marathon backwards.)
—–Gallop (pushing off hard with one leg)
—–Pick a landmark ahead and sprint to it (as informal interval training)
—–Experiment with different running styles (you might find a more efficient gait)
—–Night run (If you can do it safely. It is cooler and it feels different.)
—–Invent some other way, your own way, to make your run fun.

Remember, nobody is watching you and even if they are, non-runners already think you are crazy.

MY BOOKS looking really good on Kindle and Nook. Take a look!

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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USE IT ALL!

All of the legs and all of the lungs.

I suppose after years of running, my gait is a “marathon shuffle.” You know, it’s what my body has decided will work best for “going the distance.” If you are like me, you depend on your quads to do your running work. Well, I think my calves need to get in on the action. At least they should be doing their fair share!

If I can gradually introduce them to more of the work, I think I will be able to get a little extra push off the ball of my foot. And a little extra push could add as much as two inches to my stride. It might take some concentration for a few runs to make it a good habit. But there is potential for about a 4% improvement in speed without much additional effort. Do you think it’s worth a try?

In the meantime, I have been using stomach breathing as the way to really expand the lungs. Sounds wrong, right? According to the experts, stomach breathing allows the diaphragm to stretch and lets you use the deepest parts of the lungs for the most efficient oxygen transfer to the bloodstream. It is also called diaphragmatic breathing.

I am going to try to use as much of my lungs and legs as I can. When I was young I just went out and ran. No worries. But at my age, I need any and every advantage I can get.

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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MICAH TRUE

Condolences to the family and friends of Micah True, Ultra-marathoner. His body was found in Saturday in New Mexico’s Gila Wilderness. News reports that he died while on a run. He was 58.

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WELCOME TO VEGAS—BUT PLEASE DON’T STAY

WELCOME TO LAS VEGAS—–BUT please don’t stay too long!
As a couple from Minnesota recently discovered, visitors to Las Vegas don’t pay their “Fair Share.”
The Minnesotans had apparently rented an apartment or condo for the winter months. They were enjoying the casinos, the dining and the entertainment when they learned that their “Fair Share” would have to include re-licensing their car in Nevada. It probably never crossed their minds. Where else in the country would a seasonal resident be required to turn in their home license plates and re-register their car or motorhome?

It certainly did cross the mind of the Constable of Las Vegas Township. This quaint throwback (Las Vegas also has a full time Professional police force) gets $100 for every “offender” he turns in to the Department of Motor Vehicles. “Just doing my job,” he explains, enforcing the law that, according to the DMV itself, is not enforced anywhere else in the state.

The Minnesota couple was warned that if they did not comply, after paying the $100, they could face a penalty of $1000 or more and even possible jail time! You could hear their tires squealing all the way to the Nevada state line, to the border with Arizona, California or Utah, where they would be much more welcome. Their comments on the Las Vegas evening news, “We won’t be back! Ever!”

In a state supported substantially by tourism, where visitors pay one of the highest sales tax rates in the nation, anyone from another state who wants to stay longer than 30 days is required by law to re-license their car. Otherwise, the Las Vegas Constable will decide they have not paid their “Fair Share.”

But what a bonanza for the Constable! (Just doing his job, remember) A leisurely cruise through any of the town’s RV parks would get him $100 at most of the RV sites. Just for the tow cars! And even if their owners were otherwise willing to do it, motorhome and RV licensing is astronomically expensive in Nevada.

So the mob is back in Las Vegas! Only this time it’s a legal entity shaking down tourists. I guess they think that if the casinos haven’t cleaned you out within 30 days they will let the Constable come around and pick your pocket.

The law was passed last year. It requires non-residents and seasonal residents who stay for 30 days or more to turn in their “home” state license plates and buy Nevada plates. The intent was probably not to discourage “snowbirds” but the effect (just ask the couple from Minnesota, and everyone they talk to for the rest of their lives) will be to put a damper on seasonal rentals, condo sales, vacation home sales and long term RV site rentals. Motorhomes and Fifth Wheel trailer owners will take their rigs and their money in the direction of Arizona, Texas, Florida or anywhere BUT Las Vegas and Nevada.

The DMV in Nevada tells us that the new law is being enforced only in Las Vegas and Henderson Townships not in North Las Vegas or the rest of the state. Really? How do we know that for sure? What we know for sure is that the only bright lights in Nevada are on the Vegas strip. There must not be any in Carson City, the Nevada state capital.

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WHAT RUNNERS KNOW…

Runners and other endurance athletes know aches and pain, usually from putting healthy stress on muscles and sometimes from pushing too hard. No matter, we know that the body needs physical work even if there is a risk of injury.
— Others may wonder if it’s worth it.

I guess you have to be an endurance athlete to understand the benefits. But runners and other athletes know a sense of physical confidence and well-being. They enjoy the satisfaction that comes from doing what is right for their bodies. If it is not running, it may be biking, roller-blading, cross country skiing, even power walking. It can be any sport that puts healthy stress on the heart and lungs.

We know the benefits of consistent aerobic exercise (like running) includes:
• stress reduction
• weight control
• lower blood pressure
• stronger heart and lungs
• healthy digestion
• better sleep
• more energy
• slows the aging process

There’s even a social benefit when we share our common interest with other athletes.
So “Here’s to you!” Keep doing what you are doing!

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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YOUR NEXT STEP

What would you do if you had to restart your life? Begin again? What would be your first step?

2011 saw the release of Amanda Knox, an American student, from an Italian prison. Finally acquitted of the murder of her room-mate, she returned home with a second chance for her young life. Imagine the choices ahead of her. What should she do next?

Her story is not unlike that of David Camden, the hero of THE NEXT STEP. With the help and guidance of his friend, a chaplain at Illinois’ Statesville prison, he has earned parole and he is back in the world at the age of 41.
Because he has dangerous enemies, David’s fresh start has to be in another state. There he finds a purpose and a love that he cannot afford to lose—but new enemies who want to take them away. Not without risk, David chooses well and begins to live a useful life.

He discovers that no one can take forward steps alone. As he says, “At every step forward, I needed help. And there was always someone willing to give me a hand, sometimes a crutch, sometimes a push…”

These days, David and Amanda Knox are not the only ones who need a new start. Lives are constantly being affected by calamities such as downsizing, outsourcing, unemployment and foreclosures. It is not unusual to need a fresh start. The question is: will the next step be forward or backward, toward success or failure? The answer is: we can choose a fresh start every day when we look at our lives with new eyes and listen to our best impulses.

Read THE NEXT STEP to find the heart of a hero and to learn why a true hero deserves a second chance.

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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RUNNING SHOE TEST

I thought I was the forgotten tester! There didn’t seem to be any more new running shoes coming from New Balance. Usually there had been a test every few months.

I knew I had not been critical enough. They needed useful suggestions and opinions and my reviews had probably been too positive. Gee, when was the last time you heard of someone who was not critical enough?

The problem with shoe testing for me is that I love running in new shoes. And my feet are so forgiving they are unlikely to complain about any shoe unless I have broken it down with a couple hundred miles of running.

New Balance must be giving me another chance. Today I received a cushy new prototype to wear for a month. That probably won’t be long enough to learn much about its long term durability but I will certainly be able to tell whether I like it or not. And whether I would ever buy this model if they decide to market it.

So this time I will try to be more helpful. Just the fact that they have a testing program tells me that they are making an on-going effort to improve their products—not just being a slave to the marketing department.

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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FREE E-BOOKS

Did you get a Kindle, Nook, Ipad or other e-reader for Christmas? This week I am offering free downloads of THE NEXT STEP and/or THE MILK MARKET to crabbyoldrunner visitors.

They are available in any format at http://www.smashwords.com. To get the downloads FREE you need a “code” at Checkout. Email me at dennis@themilkmarket.com and I will reply with the codes. PLEASE include the word “crabby” in your email title. Happy New Year!

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

THE MILK MARKET A thriller about a missing child, a victim of a toxic mix of pedophilia and greed.
Ebook (all formats)
http://www.smashwords.com/books/view/4007

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NAUGHTY OR NICE?

It’s a great way to keep the kids in line, at least for those who know about the direct connection to Santa Claus. They may not need the reminders: Do your homework, don’t fight, do your chores, be polite, share!

It works for kids. Sadly, too many of us are at the age where it doesn’t work. We choose to be nice to our friends but naughty to anyone who screws up or disagrees or gets in our way. It’s easy to be nice when we are feeling good, but naughty when we are hungry, tired or crabby. Nice when we have plenty of time. Naughty when traffic is congested and we are late.

In traffic, the real problem is anonymity. If no one knows you or knows your car, you can get by —you don’t need to be responsible or nice. We used to live in a small town where tailgating, speeding or dangerous passing would be noticed and would earn unpleasant comments. But big city, big traffic? No one knows who cut them off or who grabbed that parking space ahead of the other guy.

Naughty or nice? Well, it is the season to ask the question. Now that the kids are being good, maybe we need to work a little harder at our own nice. And its a good time to remember whose birthday we are celebrating, too.
Merry Christmas!

THE NEXT STEP How to start over again…..when life gives you a second chance.
Ebook (all formats)
http://www.smashwords.com/books/view/55230

In Print and Kindle http://www.amazon.com/Next-Step-Dennis-Leger/dp/1460939999

In Print and Nook http://www.barnesandnoble.com/s/the-next-step-dennis-leger?store=book

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