'Posterous'...if you're interested, you can 'subscribe' there or we'll have a link from my website and post it on FaceBook. Streaking was pretty popular when I was in college, my roommate did it and got caught, I started to do it but kept tripping...oh never mind. Today, when people refer to 'streaking' they usually mean how many days in a row they have done something, like...run. My friend Jeff P. (a great American) has a 'streak' that is over 160 days. In the beginning he challenged himself to 100 days, but the streak is ALIVE! His adoring wife Gerri told me he's lost weight and is hotter and sexier than ever....frankly, I didn't see it (good thing too!). Streaks have to have 'rules', such as: You must run 1 mile to keep it alive (or 2) or whatever. It has to be in the 24 hour period, no make ups or mulligans. I mean you can go on and on and for YOUR streak, it's your rules. I've seen streaks in Runner's World of thousands of days, I don't think I want to do anything EVERY day, yeah I know. I only bring this up because I looked back in my awesome Run University Running Journal written by one of my favorite authors and saw that I'm up to 10 days of running at least 2.5 miles. Why 2.5 miles? 'Cause that's where my current 'C25K' group is; not sure what I'll do next week when they 'cut back' to 2 miles. Will I 'streak' on? Will I let it die a quiet death? Hmmm, really not sure. As wacky as I am about some stuff, streaks have never appealed to me (not to be confused with 'female streaking' which appeals to me immensely....shhh) but for some reason I'm actually entertaining this idea. I'm not real good with streaks, either I lose interest or something happens...I was going to run every Mercedes Marathon, then one year on my last (literally) training run I fell in a damn hole (long story) and when I say 'fell', I mean FELL! Like 'thigh' deep, -a whole slew of jokes could appear here, but it just wasn't that dang funny! That pretty much ended THAT streak. Stay tuned, well maybe not, if I let it die I probably won't mention it. I do know fo sho the streak has 2 more days left in it's infant life. Oddly some days my knee still really acts up (more when I 'stand' around than when I run) and other days it's as if nothing ever happened. Today was one of the good days; 6 miles at a fairly up-tempo pace (for my under-trained body). 2 quick announcements - 1 - Lululemon Athletica is sponsoring a 6 week Speed Clinic led by Micki Haralson (RRCA, AFAA, 62 marathons and a bazillion other races) and it's FREE! In fact, if you attend all 6 sessions Lululemon will pay your entry fee into Trak Shak's Retro Run (sweet!). Thursday's at 6:00 p.m. at either Samford's Track or the GreenSprings end of the Lakeshore Trail. It's all individually set up - your speed work will be designed for YOU, you are racing the clock, no one else no matter who all is out there. And to get the free entry you have to attend ALL 6 sessions...hell it's free!!! What have you got to lose? Find out more info or RSVP to save your spot by e-mailing Micki: mickiharalson@gmail.com Ruben Studdard's Marathon & Half - Big announcement coming soon, I mean big like press conference, Mayor, Kings and Queens all that - but here's what it looks like so far - Training will start in July. We'll have 101 & 102 depending on your goals and experience. 101 will start at 3 miles, 102 should be able to run 8 - 101's goal will be to A: Finish & B: Have Fun! and 102's goals - A: Finish strong (PR?) and B: Have Fun. Marathon Training will start in that same 'area', but you should be able to run 10 - 12 miles COMFORTABLY and the goals will be the same as 101 in the Half. If you want to set a PR in the marathon that's going to require individual coaching, which I'll offer to a limited number (I only have room for 'so many' athletes, schedule wise). Cost and exact dates will be announced soon - it will be less than the Marathon Makeover program...I saw that WOW! Maybe I don't charge enough! Back to streaking...THAT kind, I have seen write ups on 'clothing optional' runs but you know....okay - too many thoughts, I'm sitting her laughing out loud and horrified at the same time. That's a whole 'nother blog - maybe after a beer or 3. See you on Posterous!!!

The Birmingham Marathon & Half Marathon will be Sunday 11/20 (weekend before Thanksgiving) and the 5K will be that Saturday - kind of a bummer cause that's the weekend of Flying Monkey, but - what cha gonna do? There will be an announcement forthcoming, but it's gonna be kind of a big deal so stay tuned. Training programs will start up shortly after that; and by shortly I mean by the end of June if you're interested. We'll have a couple of 'Info' meetings and then start running, if you ever wanted to run a 'Full' or a 'Half', now's the time. Birmingham now has 2 great events and it's a shame to miss 'em! Lotsa good 5K's too, especially Ruben's and the KBR5K (Mercedes Weekend). More on this as we get closer.... Took it easy yesterday running wise since it was our (mine and Micki's) 13 year anniversary. Yes, I made her a 'Finisher's Medal' for her 'Half Marathon' of marriage. Mr. 'Arts & Crafts here, and yes it was sweet and 'G' rated. All I can say is Martha Stewart, LOOK OUT! Today we got to do 2 things we haven't gotten to do much of together lately (no, not THAT); we ran together. An easy 11 miles and the 2nd thing we got to do was suffer together. Even when you know it's coming, it still stinks. We started early by over-weight non-runner's standards (7:00) but by 'runner's with common sense' standards, that was really dumb! I for one did not know that the Mojave Desert had relocated to the Birmingham area, or vice versa. It was all fun and games till the camel died. On days like this I see why my friends in Arizona go run at 3:00, take a nap then go to work or church - ye gods! Pragmatically speaking, it's June, it's the Deep South, better learn to 'cowboy up' and deal with the heat...smartly. I think next Sunday we'll start just a wee bit earlier. I can't say this enough (to myself as well), the best way to hydrate is STAY hydrated! Drink a cup of water first thing in the morning, THEN your coffee. Keep a bottle at your desk and sip on it. You cannot 'hydrate' just before a run - your boy doesn't work like that (over simplification). Just give it what it needs all day, water first thing, get water with every meal and drink it, regardless of your beverage of choice - just keep sipping all day. I think the score among runner's is 98% prefer cold weather for running and 2% go for the heat. I love the heat and summer up till about 10 miles, then it's Miller Time. For really long runs only a true masochist, or idiot, would prefer 'blue blazes', just my .02. Soon enough training for all the Fall marathons will commence and there'll be no way around running in the heat. First, if it's a bad day, slow the pace and cover the distance. It's small consolation now, but the weather will be much cooler here, in Chicago, New York, Memphis, Huntsville...where ever your Fall marathon of choice is. When the heat breaks you'll feel like you can fly, remind yourself of that. A positive thought will help push you through to finish your run. Start early, real early. Especially on the weekends, that's why God invented 'naps'; and run with someone - early cause it'll be cooler, with a 'wing man' for company and just in case you're not as hydrated as you think you are. If it's really a bad day, your wing man can help you through or sit you down and save your life. We're having August weather in June, the good news is it will break, the bad news is it will be back - train smart! It's gonna be toasty at the Runner's Boot Camp this afternoon - pretty sure they'll be having so much fun they won't even notice! Just like kids at camp.......

For a week or so I'll 'dual post' here and on 'Posterous' under Run University and in that time hopefully we'll gt a link up to the new blog from the Run U website. You can also subscribe to the blog at Posterous, if n you want. Okay, lots of ground to cover and I'll probably have to do it in 2 or 3 blogs - news first: FLASH! The Ruben Studdard Celebration Weekend including the Ruben Studdard Birmingham Marathon & Half Marathon (and Saturday's 5K) is ON! Finally some movement - on the event itself and from Ruben. Let's be clear...I did not name it! We ran the course by the city and they okay'd the 5K but apparently they anticipate trouble from the state cause part of the 'full' is on 1st Ave N AKA a state Hwy...*sigh*, such a great course. I hope we can work it out. We will host a training program, it'll work much like we do in the Fall for Vulcan & Mercedes (in fact, we'll continue that program as well) so be on the lookout for details - We'll offer a 'Couch to Half program, much like the Fall's and a Running 102 program for those a little more advanced. There will also be a Marathon training program - but people will need to be able to run 10 miles comfortably to participate. Will I charge for this? Yeah! It's a lot of work! Ruben will join us on occasion and we WILL have group runs everywhere, including 1 each week in Shelby County (probably alternate weekly a morning and evening run). We'll also 'feed' into some other races especially Vulcan & Mercedes - I believe Birmingham can support 2 quality events and I guess we're about to find out. More later on my 'Runs with Ruben' - sounds like a Reality TV show....I've had some good runs this week, hot...but good. I prefer heat to cold, I really do. Not for 20 + miles, but for anything under 15 I'm okay with it. I had one of those runs Friday morning...it was great! I started before 6 and ran how I felt. In my mind at one point running down hill I was Prefontaine, uptempo gait, perfect form then I morphed right into a schooner just cruising down the street feeling fast whether I was or not. In the end though I was very much the lead dog mushing up that last hill, pulling the sled (or so it felt) up the hill. When I finished it was one of those, "Whoo!" Catch your breath, kind of look around and inside my mind, "Dang! That was fun!"

We've taken all the feedback and re-vamped RBC: Starting June 1 the new & improved Runner's Boot Camp. Starts Wednesday June 1 5:45 a.m. at Mt. Brook Elem. soccer field and will be each Wed (5:45 a.m.) followed by Sundays (5:00 p.m. Mt. Brook HS track) for 4 weeks. Participants wanted slightly longer sessions so we could cover everything without 'rushing' & the 'Sunday Sessions' at the track were by far the most popular. There will be an advanced and 'regular/beginner' group rotating (sprinting) back and forth between me & Micki. Each runner will 'seed' themselves from the first 'workout' that first Wednesday. It will be tough enough so that if one has difficulty with it, they know to start out with regular/beginner group (101). If one can complete it relatively well, then they'll go with advanced (102), if they are comfortable with that. We'll concentrate on form, efficiency, stride, and strength (both explosive (as in push off/toe off)) and core. We'll also work hamstrings/glutes/quads...a LOT. We will accomplish through drills and exercises, there will be almost constant movement until we slow down to work our core. It is our opinion that the stronger your butt is, the less your hamstring has to work thus reducing the likelihood of chronic hamstring injury, as well as IT Band, hip, and calf issues. Cost is $199 and can be paid via PayPal on the Run University website, check or cash. All sessions will be rain or shine (we'll worry about lightning if that possibility arises). So will you get hot, sore, tired,and sweaty? Most assuredly; wet? Probably. That's 'camp'! You will finish stronger (there'll be comparisons/measurements from Week 1 to Week 4), hopefully lighter (also a function of diet), and run more efficiently. If you don't think so and you complete 7 of the 8 sessions, you can have your money back. Past participants get 20% off ($159) and if they introduce (bring) a new participant they get Half off. You can go to www.rununiversity.com website for one man's success story (under the tab 'Success Stories)...top story. Questions? Shoot me an e-mail...

Check it off, Fargo (North Dakota) is in the books -that's something like 56 marathons and I think 29 states, guess I better tally them up. I can say this, I'm done marathons 'trained', under trained, and woefully unprepared. 'Trained' is best...yeah there's thins thing called 'effort' that you have to put forth, 'time' you have to make and honestly if you're not willing to do those 2 things, find another way to expend your energy. Under trained is possible but not particularly smart, 'woefully unprepared' is just plain stupid...PEOPLE, learn from my mistakes! I just wish I wasn't such a good 'educator' sometimes...Uff da! Although my time was slow, mostly because this one fell in the 'woefully unprepared' category, the marathon exceeded all expectations. It's not necessarily a 'do-over' for a variety of reasons, but it was fun. We stayed downtown and were really glad we did, everything on the outskirts was a 'chain' and downtown they had some fun places to go, terrific places to eat, and a local running store. The course is flat, flat, flat, flat flat!!!! First off we had to fly through Minneapolis to get there, not bad - then a short drive to the hotel. Really only 2 to stay in right downtown, the Radisson and the Hotel Donaldson. Radisson was nice, but we kind of hung out at the Donaldson...cooler bar. We found JL Beers with a bunch of craft beers and terrific hamburgers...that's it. No chicken, wine, bourbon or Cobb salad....it stayed packed...hmm, post race?? We prepared for the weather - 80% chance of rain and thunder storms, high of mid-60's and dang if I wasn't back in Birmingham! It got to 70 degrees, 80% humidity and not a drop of rain! P.S. of all the tings we CAN control, training, diet, pace...weather is one thing we can't, so need in worrying. We prepared for rain, there was none, rock on! It starts at the FargoDome, like the BJCC, and then finishes inside the 'dome' which was pretty cool. The course was flat with 2,511 turns...I knew where I was, but I had no IDEA where I was! Lots of bands and entertainment on the course, but with no rhyme or reason. In one mile there might be 3 or 4 bands then nothing for 2 miles! Though many of them were funny, some of the spectators were pretty crude (and coming from me that's saying something). The funniest (to me) thing was a guy standing just before the mile 26 marker dressed as the grim reaper (remember, according to some we were only hours away from the apocalypse) with a scythe and a sign that said, "The End is Near" (get it? Mile 26...apocalypse... the 'end' is near? Yeah, well I guess you had to be there). I tried to get Micki to hurry back to the room for one last, um one last hurrah! Kind of wanted to go out with a smile on my face; you know, just in case the real 'end' was near. She must be a communist! Post race was okay, so we hung out (cause she wouldn't put out) and then made our way back to town. Not the hotel mind you, but town...specifically...yup, yup! (as they say) JL Beers. We talked to a few locals when they asked about the marathons, had a few beers, a few laughs and then when we asked for our check the bartender, said, "Nope, an anonymous benefactor treated y'all" Okay, he didn't say 'y'all'....He then winked at us and said, "Speak well of Fargo" and so I shall! I will say this, I loved the downtown area and the volunteers and locals we interacted with were some incredibly nice people. The race is pretty darn good, (You're darn tootin'!), but it's the people of Fargo that make it special. By the way Uff da! Is kind of their way, of saying, well, if Charlie Brown were Norwegian he'd say, "Uff da!" instead of "Good grief"...sort of 'Good grief', 'AY yi yi' and 'Oy vey' rolled into one...

It reminds me of Billy Crystal in 'Mr. Saturday Night' where he played an old time comedian and he'd run on stage and the 'straight man' would ask him, "Did you have a good day?" and his response was always, "Don't get me starrrttteeddd! Oy, did I have a rough day..." It kind of started in Nashville; why is it people cannot run in a straight line? We call them 'anglers''...they run at an angle. They'll drift left or drift right, bump into you, cut you off (probably can't drive either!) and are just annoying! Or how about those people with ear buds/headphones that have their volume on 'nuclear explosion'. Listen, when I can identify the song, you need to turn your volume down. Okay, guys...never, ever, ever run in Capri tights...ever, EVER. Either tights/track pants that go to your ankles OR shorts...period, paragraph. You probably wear tank tops 3 sizes too small that match your bandana/doo-rag in the summer. It really doesn't mean you're gay; and no, I don't care because all my gay friends have terrific taste and would be mortified to be seen wearing something that, that scary! It means that you have NO taste, you're new to running but want people to think you're Meb....who by the way doesn't even OWN Capri tights and may not know what they are. Run in a straight line, wear appropriate clothing and turn the music down...and oh yeah, if you're in Corral 5 or higher there's really NO need to sprint through a water stop bumping into people, snatching a water cup, grabbing a sip and tossing a half full cup down that splashes other runners and/or volunteers...I'm going out on a limb here in saying that you're probably not gonna win...or place.....or be in the top 20 in your age group. So just tap the brakes and have a little courtesy - running is a solitary sport, but it doesn't mean you're the only runner out there. Karma will be when you get the hiccups...ever run with the hiccups? Can't! Kinda funny, actually...if it's not you (or your wife, cause now you can't laugh even if it is funny). What I hate most though is when a runner I don't coach, comes up to me and tells me what's wrong with them, i.e. why they aren't running. It's not that I don't care, it's just that, um, I don't care. I CARE about my people. Because you are gonna tell me why you're not running - "Well, I have Runner's IT BAND Sciatica that cramps my left butt cheek causing me over pronate so it hurts my 18th metatarsal, it was the same thing Man O'War had so I tried horse liniment, but it didn't work." "Aha, I see....." So my Dr told me to get shot in my knee (that cost about 800 bucks for each in a series of 3) and get these orthotics that cost more than my car and take 6 weeks off." My favorite Part, here it comes: "So I did all that, what do you think?" Deep inside I want to say, "Honestly? I think you're a....." well, never mind. Now this usually happens at parties or large gatherings...if it's someone I know and/or that I 'work' with, then of course my response is a little different; but I'm thinking "Why are you asking me if you've done all this stuff?" Horse liniment? Hell, they shoot horses, don't they? Oughta shoot you! Butt cramp, indeed...brain cramp is more like it, unless both are in the same place..... Actually, I got carried away, I was going to write about some Every Day Magic, but I'll do that tomorrow - all of us have a little every day magic.....Capri tights...I saw him and I crossed the street, just in case!

I'm the first to say how much I hate being cold and that I am a warm weather runner (good thing too, 'cause 'heat' follows me to marathons like the salmon to Capistrano), but there is an adaptation period and brother, I'm 'adaptin'.! I mentioned the beach, then Monday & Tuesday's run both were not east, though Tuesday got better the further I went. yes, I know it's the swallows that return to Capistrano...have you never seen 'Dumb & Dumber'? Classic line....Anyway - running at noon during this time is not your best strategy, early morning and late evening combined with consistent water consumption through the day. Slowly you'll adapt...it'll still BE hot, your runs just won't be as difficult. Plus next week when temps moderate a little, running will feel incredible! May and June are fun months since they usually aren't 'training' months; it's usually July when most of us have to get serious in targeting/selecting our Fall/Winter schedule. Ours is set, I think - Huntsville in Dec. & Charleston in January, wanted to go back to Houston but it's the same weekend as Charleston and, well we love both cities but South Carolina is the last Southern state for us to run a marathon in and we've been to Houston a bunch lately...so Charleston it is for a long weekend of running, eating and I seem to recall they have beer there...pretty sure. In September, Oct, Nov we'll stay 'local'...after missing it for 2 years we'll do the Flora-Bama Reverse Duathlon again and a few other races we love. Training begins July 'ish' targeting Huntsville...speed work, gym work, tempo runs, pace runs and most important...rest days. Too often we leave that little nugget out of our training, but it is one of the most important facets of training. If you work 10 - 12 hours a day umpteen days in a row you'll get bleary eyed, grouchy, and your production/effectiveness will fall off. Same with running, we get stronger/faster through the combination of stressing our muscles and then resting them...train hard, rest easy. The older you are, the more important rest is - for those of you over 80 runners.... Here's one other gem - when running in a 'big' race like NYC, Country Music, stuff like that..in the last .2 miles (or .1 if it's a Half) be sure you know where ANY costumed runners are...Do not EVER let Barney, a banana, or SpiderMan pass you at the finish...ever!

So .... we're gonna have a bunch of blogs over the next few days - first off, the new Couch to 5K starts this week (not too late!), and after the 5K we're headed straight into training for Ruben's Birmingham Marathon & Half Marathon - it's gonna be a great Summer and Fall of running! Also have something to say about the 'Pose' Method of Running, "Chi Running' and the 'correct' or should I say 'best' way to run? Anyway, some fun stuff on that (can you say 'marketing'? Of course you can! - obscure reference to Mr. Rogers.). Well we just got back from the beach and the Sunset Stampede...I told y'all about it, wouldn't listen to me; oh no! Boy did we have fun! M & I got down on Thursday late afternoon so we just ate and crashed. Friday morning still 'cool' (for the beach) so off I went for an easy run (M walked, she was a tad under the weather, but she got better) and it was just nice! The weather, the scenery (ran through neighborhoods a block or 2 off the beach) was varied from houses, big ass houses, the sound and the gulf - I love the way the roads are down there and you can just 'meander'. Saturday came and with it came....the heat! I thought I was acclimating, but, uh...no. The 5K was part of the old Navarre Beach Run and the course was flatter than Twiggy (or Kate Moss, depending on your age). I started well, right on pace and held that through mile 2, then the home stretch is about .75 mile and this big ol Go-rilla jumped on my back! UGH! I fell almost 30 seconds off my pace and just dragged my 'you-know-what' across the finish line. So I learned I'm not in race shape...I can fix that. I learned I haven't acclimated to the heat, I can fix that. I remembered that I'm old and slow and I'll just have to get over that. The post race had beer, music, red beans and rice, and did I mention beer? The Birmingham group (all 4 of us) adjourned back to Paradise where there's an outdoor bar, grill, and band. Man they could do a great version of many 60's & 70's hits - sounded just like the Box Tops, in fact did all their hits (they had more than 'The Letter'). Good times! Then the next day I saw a poster about the band...it WAS the Box Tops. I also learned that 'failure' is not 'failure' unless you view it as such - I had a bad race, I thought. I was 4th in my age group and missed 3rd by 9 seconds...really, that's not bad. My time was off, but then I'm not in 'race shape' - so I learned that I have to get back into race shape, and I'm aware that I WANT to! Nope, no failure this weekend, great learning moment - lesson learned, had some fun and I know where I need to improve. Sometimes drawing success from the mouth of failure makes the moment even more valuable.....Next time you'll listen to me and go on the trip!!!!

is doing the same thing over and and over again and expecting different results. So maybe I 'hoped' for different results from the Country Music Marathon and Half Marathon. It's Nashville (fun), expensive (not worth it...all total), hilly (seems to get worse each year) and hot (it is the South in late April). So why do I do it year after year (the 'half' not the full)? I like Nashville, good beer town, restaurants, and music. I have kids and grand kids in Franklin and it's a short hop from Birmingham. The entry fee is high, almost exorbitant - even with coupons which barely cover the 'online registration fee', the hotels only have a few 'marathon rate' rooms then they bend you over, the Expo and finish area are incredibly crowded, and they cannot seem to get the buses to the start organized. They did this in San Antonio too (true story, we were in line in San Antonio an HOUR before start time, we caught literally the last bus, they told the hundreds behind us they had to walk or run to the start and when we got there the race had started!). This time we walked out of our room in N'ville at 5:35 (7:00 start). got to the bus area, waited....and waited...and waited... finally got on a bus, it got caught in traffic (You mean they don't have a buses only 'loop' and the start is MAX 2 miles from the start straight shot from the bus staging area?!?), we off loaded, checked our bag jogged to the start and got in our corral as it crossed the start line. Now, I'm no genius, so if I can figure this out, why can't the organizers of Elite Racing? If they are going to charge 'primo' race entry fee's then there should be no glitches....ever! Especially in a race that's 10 years old!!! I'm sure we'll do this race again, but we know now we can walk to the start (not even run, walk!) in less time than it takes to catch a bus...literally. It's only 1.5 miles straight shot, we'll just run it; but for those already apprehensive about doing their first half or marathon, they should NOT have to go through that anxiety. The organizers OWE them the opportunity for a Class A event free of apprehension...You can't do anything about the hills, I mean, you know it's hilly going in so you really can't moan and groan about the hills; however for what organizers CAN control, I consider this (especially for the money) an extremely poorly organized from Expo to Finish Area event. It was nice to return home to power, Internet, and ability to use the cell phone from my home - I had hoped electricity would be restored, but I didn't pray for it. I'll save my prayers for something a little higher on the importance ladder, like for those who lost family and property, my friends who work for Al. Power, and my friends who lost business, like Yankee Pizzeria (temporary or permanent remains to be seen) and Hug Chiropractic Clinic. On a bright note - The Couch to 5K Summer Edition will have its first group meeting Monday May 9, 6:00 next door to Mt. Brook Y - so get your friends who envy your running to come out and prepare for their first 5K! E-mail me with questions.... So call me crazy, but I'm pretty sure I'll do CMM again next year - and HOPE for different results.

What a weekend! Had a great run with about 20 others covering parts of Ruben's Birmingham Marathon and Half Marathon and (fortunately) the comments were universally positive. Okay, it was hot but that's out of my realm. We then got to visit, catch up, and enjoy the best part of running - the post run. Post-run you are happy that you ran, pissed AT your run (but not THAT you ran), stretching, relaxing, and talking a bit with your running buddies. I firmly believe that the vast majority of those that start and continue to run have along the way made friendships that are like a home base. You don't always have to run with them, or WANT to but you always CAN. And when you do, you catch up, visit, and almost always make plans to run again. I genuinely love the people that I run with most ('most' being a relative term, there are some I may not get to run with but once a month, but I've been running with for a year or 2 or 3 (except in one particular person's case - that'd be 13 years....take a wild guess). I do love them and when we do plan to run together, I look forward to those runs most of all....and that's all I have to say about that. Wow - another beautiful Easter come and gone. I think more so than Christmas we need to keep Easter in our hearts year round for a multitude of reasons. Practically, our eternal life is based on it, symbolically it really is a new beginning. When Jesus was crucified Christianity was a radical sect of crazy Jews. Now 2,000 years later....well, from humble beginnings born out of love! The same with our lives, daily or running. Every day is a new beginning. Had a bad 'past'? Screwed up yesterday? Haven't run in a week or month - You can't change the past, but you CAN change the future. Start today, do what 's right for YOU. If you messed it up fix it or let it go and chart a new course! Your own world will expand and progress. Let loose the negative bonds that help you back, in your mind's eye change the negative channel to the Good News Network! If you don't feel like you have any good news, then start today to MAKE news. It is up to you and every day you get a mulligan to right the wrongs or make your world better. The cross points the way, follow your heart, your true heart and make today the best day ever, this week the best week yet, this month first of many great months and this year the best year so far of the rest of your life. I am - I'm walking out the door to the track, I lost those 5 pounds I was moaning about, so now I want to run faster, longer and get a little stronger. New day, gotta go to work! I'm on the GNN...Good News Network producing my own show.