Update

Since I am off to Colorado early tomorrow, I have asked Chris to cover the Sunday run for the next two weeks.  Hopefully I will be running with Jack Ramsey and Leslie in Manitou Springs next Saturday.  Leslie was due to close on their new house yesterday, I believe, and I hope that wet well for you Leslie. It will be a hoot to see how I survive the Colorado altitude, let along two fine runners whom I hope to keep in first gear.

As previously reported, we are expecting Lee and Helen Morris from Australia tomorrow, as well as another visitor, Kristen Johnson who contacted me this week.  I know you will extend our normal warm hospitality to these folks and help them with their runs.  Sorry I can't be there.

Debbie remains on the bench for a bit more time due to some health problems she is fighting, but hopes to be back soon.  Also hope that Christine has recovered sufficiently to join the group tomorrow.

I did an alternative run this morning and came upon Danny and Russ.  Danny is training for Chicago and Russ has a heel problem.  Russ was on his bike and helping Danny to get through a long run.  Hope you heal quickly, Russ.  We miss you.

Also heard from Kirsty and Geralynn this week.  Kirsty knocked off her first international half marathon in High River, Alberta in preparation for her NYC marathon later this year.  Geralynn is excited about doing the Niagara Falls Half in October (another Canadian race!) and even more excited about doing the Disney Half with her daughter, whom I  have known since she was a little girl.  Geralynn, Chris and I have been running together for over twenty years!

Finally this advice I received from another runner from the Winter Park Dawgs:

Exercise for Seniors
1. Begin by standing on a comfortable surface, where you have plenty of room on each side.
2. With a 5-lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax.
3. Each day you'll find that you can hold this position for just a bit longer. After a couple of weeks, move up to 10-lb potato bags.
4. Then try 50-lb potato bags and then eventually try to get to where you can lift a 100-lb potato bag in each hand and hold your arms straight for more than a full minute. (I'm at this level.)
5. After you feel confident at that level, put a potato in each bag.

I'll miss you guys!

Jack