• 11:32 Looking for a lightweight CMS: try Perch! (grabaperch.com) #

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• 09:13 Lots of to-dos – leaving outta town this week…lots to do… #
• 09:13 Cool website for inspiration:www.behance.net/ #
• 13:51 Cholesterol results back – woohoo I am getting there naturally! And inspired by @jessistensland! I am up to 5miles! #

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• 16:06 Want great coaching for sports? Go to sportskool.com – its excellent! #
• 09:42 a little brekky and java before heading out to Boulder to meet with some friends…from big D #

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• 11:08 A nice case study on branding at the government level: tw6.us/51 #

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• 07:53 In your marketing, are you talking about the features of your product or service or are talking about the benefits of those features? #

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• 16:19 Doing the sunday thang…cutting the grass, running around, gonna chill…til the next episode. #
• 11:15 Is Memorial day about bbq’s? Nah – we, as a nation, will never forget you…the Fallen Ones for our sake! Thank you! #

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• 10:10 Better business cards: tw5.us/vU #

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• 18:41 @btmone Just checked your stats on TwitterCounter: twittercounter.com/btmone #

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• 16:06 sitting with a sick kid; illustrator-ing has slowed; need to run – gotta a race on saturday…need caffeine! #

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2 days till…

3 days till…

 shoes

 hills

 breathing

 finish

Are you ready?  Here we are with 3 days til Cottonwood Classic 5k 2009 and I am 

hoping you are getting something out of this.

Lets talk about your body today.  There are a couple of things to keep in mind 

while running:

First – your shoes. Its obvious you want to be wearing comfortable and light shoes 

- you can’t be wearing your church shoes or hiking boots to run a 5k or a 10k. You 

can, but you don’t want to. You also want to make sure you aren’t wearing worn out 

shoes that are ready to be scrapped…this will increase fatigue and possible 

other problems which include, but are not limited to: ankle pain, foot strain, leg 

and calves, lower back and hips…should I go on?  Do you really want to take a 

chance on missing out on running because of shoes? Come on!

When your running, your feet need to go from heel to toe – use your whole foot.  

Sprinters run on the balls of their feet – short distances like that its okay, but 

its not okay to run as long as your going to run on the balls of your feet. Your 

calves will cramp and you will not finish. 

Finishing is winning.

Use your whole foot.  Also, make sure you are scrunching your toes while your run 

- go ahead and extend those toesies in order to minimize “Scrunchy Feet Syndrome” 

- it causes an extreme amount of flatulence. Not really, but it can improve your 

run, by not doing this. Again the strain on your foot will cause fatigue and add 

more reasons why you would want to stop (see “4 days till…” on distractions.)

Strides: Have you seen those people at the gym who get on the treadmill and take 

half strides because 1) they don’t really want to be on the treadmill 2) they are 

trying to warm up before a workout and really believe this is a waste of time 3) 

they are embarrassed to run, but are doing it anyway?

What is a half stride? Exactly as it sounds…in a normal stride your leg extends 

in front of you in order to complete the normal step or stride that you would 

take. A half stride stops right under your hips as your other foot goes behind 

you…if this sounds ridiculous, it is. So stop it if your doing it.

In taking a normal stride, however, think about also raising the knee as you take 

your forward step.  For most of us when we run, we are in shuffle mode or 

scissoring our legs as we run. Its okay to do this, but to increase distance and 

possibly decrease the time on a run…this will help.  By raising your knee above 

the shuffle run, your lengthening your stride which will take a little more out of 

you – but with time this will become your normal stride and you will notice your 

body, your breathe and your time will eventually catch up.

Arms: what are you doing with your arms? A brief subject and we will move on. 

Don’t Frankenstein your run! Have you seen these people who don’t move their arms 

when they run?  I believe there is an episode of Seinfeld that even speaks to this 

 as well.  Get your arms into the groove as well…this helps believe it or not.  

Now, I am not saying that you have to wave your arms like a madman out 

there…just as your stride should be a normal front to back, heel to toe, stride 

- your arms should be just as normal. Enough said.

Your head. Having run with a couple of different people, I notice that different 

people do different things as they run. My point here is, be vigilant about what 

is in front of you. Small rocks, curbs, etc…can look deceiving as we approach 

and think nothing of it by thinking we can step on, over or around it…but here 

is how rolled ankles or worse, a fall, can happen. Who wants that? Look forward 

and then look at what is in front of you…scan your next couple of steps. I know, 

this may sound like I am stating the obvious, but race time and run time jitters 

can cause all sorts of things to happen.

Did that cover it? I think so…if not let me know. Are you ready?

Are you ready?  Here we are with 2 days til Cottonwood Classic 5k 2009 and I am hoping you are getting something out of this.

Lets talk about your body today.  There are a couple of things to keep in mind while running:

First – your shoes. Its obvious you want to be wearing comfortable and light shoes – you can’t be wearing your church shoes or hiking boots to run a 5k or a 10k. You can, but you don’t want to. You also want to make sure you aren’t wearing worn out shoes that are ready to be scrapped…this will increase fatigue and possible other problems which include, but are not limited to: ankle pain, foot strain, leg and calves, lower back and hips…should I go on?  Do you really want to take a chance on missing out on running because of shoes? Come on!

When your running, your feet need to go from heel to toe – use your whole foot.  Sprinters run on the balls of their feet – short distances like that its okay, but its not okay to run as long as your going to run on the balls of your feet. Your calves will cramp and you will not finish. 

Finishing is winning.

Use your whole foot.  Also, make sure you are scrunching your toes while your run – go ahead and extend those toesies in order to minimize “Scrunchy Feet Syndrome” – it causes an extreme amount of flatulence. Not really, but it can improve your run, by not doing this. Again the strain on your foot will cause fatigue and add more reasons why you would want to stop (see “4 days till…” on distractions.)

Strides: Have you seen those people at the gym who get on the treadmill and take half strides because 1) they don’t really want to be on the treadmill 2) they are trying to warm up before a workout and really believe this is a waste of time 3) they are embarrassed to run, but are doing it anyway?

What is a half stride? Exactly as it sounds…in a normal stride your leg extends in front of you in order to complete the normal step or stride that you would take. A half stride stops right under your hips as your other foot goes behind you…if this sounds ridiculous, it is. So stop it if your doing it.

In taking a normal stride, however, think about also raising the knee as you take your forward step.  For most of us when we run, we are in shuffle mode or scissoring our legs as we run. Its okay to do this, but to increase distance and possibly decrease the time on a run…this will help. By raising your knee above the shuffle run, your lengthening your stride which will take a little more out of you – but with time this will become your normal stride and you will notice your body, your breathe and your time will eventually catch up.

Arms: what are you doing with your arms? A brief subject and we will move on. Don’t Frankenstein your run! Have you seen these people who don’t move their arms when they run?  I believe there is an episode of Seinfeld that even speaks to this  as well.  Get your arms into the groove as well…this helps believe it or not.  Now, I am not saying that you have to wave your arms like a madman out there…just as your stride should be a normal front to back, heel to toe, stride – your arms should be just as normal. Enough said.

Your head. Having run with a couple of different people, I notice that different people do different things as they run. My point here is, be vigilant about what is in front of you. Small rocks, curbs, etc…can look deceiving as we approach and think nothing of it by thinking we can step on, over or around it…but here is how rolled ankles or worse, a fall, can happen. Who wants that? Look forward and then look at what is in front of you…scan your next couple of steps. I know, this may sound like I am stating the obvious, but race time and run time jitters can cause all sorts of things to happen.

Did that cover it? I think so…if not let me know. Are you ready?

UPDATE: What happened to ‘3 days till…‘ seriously are you really reading this stuff?