Years ago, while doing my usual overabundance of research – in this case, how to be a faster runner, I read something about every run should have a purpose. I didn’t really “get it” if you know what I mean. I was new to the sport, just learning how to train and wanting to improve my racing times. But the whole concept simply eluded me.

It has taken me YEARS to “get it”, if you will. My training improved because I received help from more experienced runners and my training runs had purpose, I simply wasn’t realizing it at the time. Thankfully, the person training me did and I finally “got it” today, while I was doing my morning run. I figured since I had my ephiphany, I would share with those of you who are still trying to figure it out.

There are several types of “training runs” which will help to improve your performance and make you a better runner in general. They can be broken down into categories:

1. Long run
2. recovery run
3. tempo run
4. intervals or fartleks (essentially the same thing)

I consider these to be the core workouts of a successful training plan and will all have different distances and speeds based on the length of your upcoming race and the goals you have for that race. Each of these runs has a purpose and even if you understand the goal of each run, you may not understand the purpose – that was where I was stuck. So, I’ll try to help.

1. The long run has a single purpose – to train you for endurance, period. It is not to “recover”. It is not work on speed. It is to build endurance. Believe me when I tell you that as a novice or even intermediate runner, this is the only thing you are shooting to get out of this run. If your goal race is a 10k then you probably want to do a long run of 10 miles. Why? Because you will build your endurance beyond the point of what your race distance is, making that race that much easier. It is worth putting in the extra miles and will pay off big on race day.

2. Recovery runs have another purpose – to give you a moving recovery after a hard training run. A long run would be a hard training run that is pushing your limits. The next run should be a recovery run. Even if you take a day off after the long run (or the tempo or interval runs), you should do recovery runs. Recovery runs are done at an easy pace – conversational pace, if you will. These runs are absolutely essential in a training plan and should (as I’ve learned) always take place before you do another hard training run. That is it’s sole “purpose” – to allow your body to recover while still putting in some miles.

3. Tempo runs have a different purpose than either of the first two. This run’s purpose is to train your body to run at pace for a long period of time. These runs, by the end of training should be approaching your goal race pace and, in my opinion, should be fairly close in length to the distance you are going to be racing – to allow your body to get used to what it will experience on race day.

4. Intervals or fartleks have the purpose of training your fast twitch fiber muscles. They will also improve your cardio for race day by pushing your cardio system to it’s max. Intervals can be used in an alternating method with hill repeats (intervals on a hill). Hill repeats will not only serve the purpose of building your cardio strength but also your power which definitely comes in handy on race day.

This goes back to the original point of what I read that day. EVERY run should have a purpose. It should do something to help you to perform at your best on race day. If you aren’t planning on racing, then of course, none of this pertains to you.

If it is your first race and you simply want to finish with no specific time goals then you should focus on your long runs and building your base mileage – which will help you to finish your race in fine shape.

Currently, I am between training periods. I run 5 – 6 days a week at a comfortable pace with only one goal in mind – building my base mileage. I don’t do fartleks or hill repeats or tempos or any of that. I am simply building my base so that when I begin training again, I have a higher mileage to start from so that I can increase my training intensity for the next race.

I hope this helped to make “purpose” understandable and also helped to explain the purpose of each of the runs in an understandable way. Or maybe I just spent the last 15 minutes typing this for no apparent reason other than I felt a need to do so…. ūüôā


Over the years, I’ve spent a fair amount of time researching ways to improve the condition of my asthma. I tried Quercetin, for instance, which was supposed to be of some help and it was, but very limited. The best I ever felt (as it relates to my asthma) was when I tried the paleolithic diet. I actually liked that diet very much but it was unsustainable, at least for me. Very restrictive.

This year, I happened to come across a website with lots of personal stories from people who had gone on a gluten free diet and claimed that their asthma had improved. I tried it (several times) and did notice some improvements each time but I never stuck with it. Finally – a month ago (Oct 5 2012), I determined to begin a gluten free lifestyle and stick with it. It’s not as easy as it might sound but once you start really learning what does and does not have gluten in it, it becomes easier. Also, our local markets – Shaws, Price Chopper, etc… all are very good about labeling their gluten free products. It’s a good thing, too, because it’s not always easy to tell.

At the same time, I also began a nightshade free diet. In case you don’t know what a nightshade is, you can Google it, but it is essentially a class of plants that contain a specific alkoloid which some people can be susceptible to. It also contains a toxin which the plant utilizes to protect itself from insects. Included in this list are things like potatoes, tomatoes, and a whole host of peppers. That’s certainly not an all inclusive list but it gives you an idea. Aside from being a way to help alleviate the symptoms of asthma, removing nightshades from my diet had another benefit that I didn’t expect but which is backed up by the experiences of others – the arthritis in my left hand and left shoulder has improved immensely. Oh, and I also cut out all dairy products for the simple reason that dairy products increase the thickness of phlegm and if you have asthma that is a really bad thing.

I have to tell you, I feel great. As I come upon my 51st birthday I find it incredibly awesome that I can run in the morning without first needing to use my inhaler. I’ve had tremendous success with these somewhat minor changes to my diet. In the intervening month I have seen my use of the emergency inhaler go from 3 – 4 times a day to only having had to use it on two occasions in the last three weeks. Now THAT is success. It has been 12 years since I was diagnosed with asthma and this is the most free my breathing has been in all those years. As I am loathe to use medications unless absolutely necessary, it is nice to discover that many of the ailments which afflict us can be alleviated through the use of proper diet and discovering what kinds of foods can affect us. I use this column as a way to offer hope to those who suffer from asthma, arthritis, and a myriad of other ailments which can and should be controlled through diet, not drugs. Please feel free to pass the info along…

     After 9/11, I watched in horror as then president George Bush (with the assistance of Congress) slowly but surely dismantled many of our cherished constitutional rights pertaining to search and seizure, privacy, and more. At the time that King George was ruling the roost and our nation was having a discussion about whether or not water boarding was torture (it is) and whether or not we (the United States) could detain suspected terrorists indefinitely without charges or trial, I thought we were in the midst of the worst presidency in my lifetime.

¬† ¬† ¬†While I did not vote for Obama in 2008, I did hold a small glimmer of hope that things might improve. So much for hope. I’m glad I maintained my integrity in that election and voted for Ron Paul (as if I had any other choice). This year, again, I will write in Ron Paul in November if necessary but I still have hope that he will be the eventual nominee. We shall see.

     In the meantime, Rick Santorum is really putting Mitt Romney in a bad spot and I have to tell you, if Rick Santorum becomes the nominee for the GOP, well, then we may be looking at the most frightening figure to attempt the presidency in my 50 years on this earth. I know many people who will vote for Ron Paul and will even write him in if necessary but if Santorum wins the nominations, all bets are off. My own daughter, who has campaigned for Paul, donated to his campaign, has flatly stated that she cannot fathom a Santorum presidency and would vote for Obama instead.

¬† ¬† ¬†TALK ABOUT BEING BETWEEN A ROCK AND A HARD PLACE. Obama, by far, has been far worse for our civil rights and the rule of law than any presidency in my memory. As if it weren’t bad enough that he signed the NDAA, which effectively gives the president the unprecedented power to have the military arrest and detain even American Civilians if he so chooses (or if some future president chooses) without so much as a trial to give the poor soul an attempt at proving his/her innocence. He has also taken it upon himself to set a precedent whereby he can have a (suspected) terrorist¬†eradicated¬†by the military at his sole discretion. As if THAT weren’t bad enough (and it is), he is about to sign into law a direct assault on our first amendment right to assembly and to have a redress of our grievances by signing an onerous act passed by both the Senate and the House, which will make it a FELONY for an American Citizen to protest anywhere NEAR the president or any official who happens to have secret service protection. That means that if Newt Gingrich is having a “rally” and someone happens to disrupt his rally by protesting this or that, they will summarily be arrested and charged with a felony that carries a one year sentence in the federal pen. AND, if said unfortunate person happens to be carrying anything that the government even construes as a weapon, that person could be looking at 10 years for said indiscretion.

¬† ¬† ¬†FINALLY, just the other day, his administration made in clear under questioning from Senator Sessions that the military, under his guidance, requires NOTHING from Congress to go to war, start a no fly zone, etc… They made it CLEAR that the Constitution is nothing more to them than an anachronistic tool to be called upon when attempting to whip Americans into a patriotic fever but as the Supreme law of the land, had no use for them. The military feels, under this administration, that they can do anything they please as long as they find a legal footing in THE INTERNATIONAL COMMUNITY. The administration flunky informed Senator Sessions that they would inform Congress as to their goings on, after the fact. How nice of them to let the people’s representatives know what they are doing without the permission of the people’s representatives!

¬† ¬† ¬†By the way, don’t get the idea that I’m letting Congress off on this. Every one of them that has either voted for the NDAA or some of the highly unconstitutional laws that are getting passed, or simply sat by and said nothing while all this has gone on, is just as culpable as the president in the destruction of the Constitution and it is my personal opinion that ALL of them should be impeached from their current positions. They ALL (including the president) have abdicated their sworn oath to the Constitution of the United States, in favor of a much more insidious, unconstitutional government. That being said….


¬† ¬† ¬†WHAT are we supposed to do? Can you IMAGINE what Obama will do if he gets another four years without having to worry about another election? My GOD, I can’t even FATHOM the damage he might wrought in the next four years to our liberties. And Mitt Romney? He’s cut from the same cloth and will simply continue down the same path, although he may not be as bad – who knows? And does it really matter? In the end he would continue the same big government policies endorsed by global corporations that are bringing this nation to it’s knees. BUT, Santorum, is a horse of a different color. I have no doubt in my mind that a Santorum presidency would bring about the destruction of the United States Constitution once and for all and that the collapse of the dollar would happen MUCH more quickly AND that we would be much more hasty to invade other nations because he is highly obsessed with Muslim terrorists and seems to believe that they are hiding under every rock in every nation on the planet. On top of that, he would use his religion to justify using the government’s immense power to invade every facet of our privacy. He is a truly scary man who has no use for the Constitution and wants to use the power of the presidency to enact conservative social reform that would reverse decades of progress on the social front.

¬† ¬† ¬†I don’t want to live in Santorums America. I don’t want to live in Obamas America and I’m not sure what kind of damage Mitt Romney will do if he becomes president. So here we are, between a rock and a hard place. Again.

So the original (and erroneous) caucus results had Mitt Romney winning by 194 votes (we all knew this).
As reported by Ben Swann, Ron Paul picked up an additional 21 votes over Flipper in Waldo county and 16 in Waterville

Now – we’re down to 157

ASSUMING that we GOTV in Washington county and what remains to caucus in (Hancock county?) – I think it’s Hancock county – we still have a hill to climb (just trying to be realistic). We would have to get 158 MORE votes than Flipper in these caucuses in order to “win” Maine.

Last election, John McCain won this county. Which gives me hope. They obviously didn’t like Flipper then and since his numbers THIS election cycle are generally down, I would have to think that they will be down here as well. We MAY get a boost from froshy and Grinch voters but I wouldn’t count on it.

So, in order to pull this off I would think that AT A MINIMUM 500 people would have to caucus – and larger numbers would better and RON Paul would have to pull somewhere in the neighborhood of 70+ percent of the vote. If THOUSANDS show up, as the reporter from the Portland Press Herald intimated COULD happen, then I think our chances are EXCELLENT.
If hundreds show up, I would say, perhaps not.

The Wildcard? Besides the voter turnout I mean – is the RECOUNT. We all know the story of Belfast and how the GOP had already reported numbers (before they got a call from the town committee chairman) that had Romney winning in that town. So – if that happened in Belfast we all know it’s quite possible it happened in other places as well.

Honestly, I don’t think the vote in Washington county is going to make the difference. I think, now that the national spotlight is on the Maine GOP to get this right – that the numbers may look radically different than originally reported because they were obviously reporting fraudulent numbers – at least in some cases – to hand Flipper the win. It’s going to be an interesting story…..

If Romney ends up winning by even 1 vote, the media will continue to ignore the story of what happened here.

One final twist – Maine Republican Party chairman Charlie Webster said on Politico this morning that Romney, not Ron Paul, won Portland by 15 votes. He also said that many emailed vote returns “went to spam”. I don’t trust the Maine GOP as far as I can throw them so it’s going to be interesting to see how this plays out….

If Ron Paul ends up winning by even 1 vote (or a 1000) I think the media will CONTINUE to essentially ignore it but it will get at least a little play – let’s face it, we all know the narrative by now. Ron Paul wins – the state doesn’t matter. BUT, IT WILL GET SOME PLAY and it WILL change the narrative some. Let’s hope for the best.

No one but Ron Paul – a message for the GOP.

In a recent article in the Washington times a Mr. Conway stated the following “We actually think there will be strong transferability if he does not get the nomination.”

We, the supporters of Ron Paul for the GOP nomination in 2012 have a message for the GOP establishment. There is NO transferability between our beliefs and whatever establishment candidate the GOP chooses to foist upon the American public as a supposed alternative to Barrack Obama. Whether it be Mitt Romney or Barrack Obama is of no consequence to us. One is just as bad as the other in our view. Both believe in more government, not less. Neither of them considers the oath to the Constitution to be a binding agreement but instead is simply something they can call upon when it suits their needs and disregard otherwise. Both Obama and Romney promise MORE spending, not less. More debt, higher deficits and endless wars.

In short, GOP establishment, you do NOT have our vote unless Ron Paul is the nominee. You may have missed him at CPAC but you will miss his supporters even more in November. We will either vote for a third party candidate, or write him in or even – in some instances, vote for Barrack Obama to ensure that the GOP establishment candidate loses in November. If Ron Paul is not the nominee then the next logical step for us to take is to ensure that Obama is president for another four years so that Rand Paul can run in 2016. Perhaps by then the GOP will have learned that you cannot simply state that you are the party of limited government while simultaneously expanding government and expanding the role of government outside of our borders with endless “police actions” and wars.

The course that the United States is currently embarked upon guarantees that our our government will suffer the same consequences as many European nations are now enduring. Austerity will be forced upon us and in the end, the economy and the currency will fail. Our overseas empire will be forced out of existence and any respect that is left in the global village for the United States of America, will be lost to history. Our children and our grand children will be forced to pay the consequences of decades of failed domestic and foreign policy by members of both major political parties unless change comes swiftly to our nation from a complete change of course.

Only Ron Paul promises (and has shown by action) to obey the supreme law of our land – The Constitution of the United States. Only the Constitution guarantees an outcome that is favorable to the people of the United States, and by extension, to the rest of the world. Only Ron Paul will ensure that we follow the supreme law of the land and Ron Paul supporters will NOT vote for the lesser of two evils.

YOU HAVE BEEN WARNED. We have seen how the Republican establishment has manipulated the voting process and the media to attempt to ensure that Mitt Romney receives the nomination and that Ron Paul does not. We are not blind to your deceit. We see how Rush Limbaugh, Glenn Beck and Sean Hannity blind their audiences to rationality and to true conservationism and the history of the Republican party. We have seen Ron Paul ridiculed and attacked by the main stream media on all sides as if orchestrated by the Republican party itself – and perhaps it was. We will not move aside and assist the GOP in subverting democracy. We will not “transfer” our votes to Mitt Romney should be become the nominee. We will not now, or ever, shun our responsibility as Americans to do everything in our power to see the corrupt system that now permeates everything in Washington destroyed. You cannot count on us. We do not need you. You need us. We will see you in every primary, every caucus. You will feel it when we vote for someone else in the general election because you will not win. You will feel our presence and we will not go away.


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Posted: February 13, 2012 in Uncategorized

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