Discover how to effortlessly run, injury free as you age. My new, guided program is in the Classroom. Stay tuned, I'll explain it soon.

Always a good day when you can run with friends!

Here’s my data from today’s run. Was aiming for 90 minutes but was cut short due to the awful weather. Despite wearing a waterproof jacket I was soaked. Ignored my heart rate and ran by feel.

I am a trundler who aspires to be a jogger and maybe someday an actual runner if fortune smiles on me. I see that there are serious folks (people with scientific chops) who recommend "slow running" and other brainy types who recommend slow jogging (this came out of Japan, where I live). Seeing some talk in this forum about "Jeffing," I reached for one of his books on my shelf, "Half-Marathon: You Can Do It." It includes a recommended ratio for running v. walking for runners at different paces. So I tried a run on Sunday around the local reservoir. I used his recommended ratio for my speed (3rd from the bottom in the attached chart -- two mins. jog, one minute walk) and it went really smoothly. I felt I could do it for a longer run. The reservoir trail is only 3.6 km loop, but there is lots of up and down. Maybe next time I will try two go-rounds. Little by little working toward a 10k this year. . . How about you? Ever done or considered doing a slower version of running?

My son ran his first half marathon in under 2 hours! I ran the 8K at the Portland Shamrock run.