I had many friends in Boston, either on the race course when the bombs exploded or nearby.

The ensuing weeks have reminded me of the incredible resilience of the running community and the goodness of 99.99% of humanity.

This post is dedicated to the people who died in the Boston bombings, those who were injured, whose lives will never be the same, to the runners who finished and those who were stopped, to the first responders, to the City of Boston, and to runners all over the world, who were all affected by this tragedy.

I will always remember where I was and what I was doing when it happened, and I’m sure you will as well.

This post will not be sad. We’ve had enough sadness. I will focus on the resilience I just spoke of and the random acts of kindness perpetrated all over that city and around this country in the hours and days since that tragic event.

One of my favorite quotes comes from David and Kelvin Bright:

"If you're trying to defeat the human spirit, marathon runners are the wrong group to target."

First, from Laura Wellington of Boston, this story:

I was 1/2 mile from the finish line when the explosion went off. I had no idea what was going on until I finally stopped and asked someone. Knowing that my family was at the finish line waiting for me, I started panicking, trying to call them. Diverted away from the finish line, I started walking down Mass Ave towards Symphony Hall still not knowing where my family was. Right before the intersection of Huntington, I was able to get in touch with Bryan and found out he was with my family and they were safe. I was just so happy to hear his voice that I sat down and started crying. Just couldn't hold it back. At that moment, a couple walking by stopped. The woman took the space tent off her husband, who had finished the marathon, and wrapped it around me. She asked me if I was okay, if I knew where my family was. I reassured her I knew where they were and I would be ok. The man then asked me if I finished to which I nodded "no." He then proceeded to take the medal off from around his neck and placed it around mine. He told me "you are a finisher in my eyes." I was barely able to choke out a "thank you" between my tears.

Odds are I will never see this couple again, but I'm reaching out with the slim chance that I will be able to express to them just what this gesture meant to me. I was so in need of a familiar face at that point in time. This couple reassured me that even though such a terrible thing had happened, everything was going to be ok.

And this from a post by Erin Gloria Ryan on the Jezebel.com site. The post is titled, "The People Who Watch Marathons." I hope you'll click the link and read the whole post.

“One of the many puzzling aspects of yesterday's attacks was the question of what, exactly, the perpetrators thought they'd accomplish by targeting what basically amounts to a celebration of human tenacity...If anything, the tragedy in Boston will further solidify the bond between runner and spectator. And when the Chicago marathon happens this October, I'll show up to run harder, and they'll show up to cheer louder. If anyone thought this attack would discourage the runners or the watchers, they've clearly never been to a marathon.” 

And from my good friend Ellen Gerth:

Having qualified for the Marathon at age 50, I was super excited to run this world renowned race.  I had run Boston three times in my early 20s and was eager to have the opportunity to run it again 30 years later!  Yet, not long after qualifying, I began suffering from IT Band Syndrome– a tendon injury that afflicts many runners and often takes months to heal.  But I didn’t have months. The Wednesday before the marathon, I decided I wasn’t physically able to run Boston – my injury was still giving me a lot of grief,  and I hadn’t been able to put in the training miles needed to run a very hilly 26.2 course.  The following morning, however, I had a change of heart. After eking out 5 miles, I decided that I’d attempt the marathon, acknowledging that I’d run cautiously...and slowly.  It was such a privilege to have qualified, and I knew that the chances of my qualifying again were pretty slim.  I told myself that if my leg gave out, I could always walk…or even hop a cab.

The morning of the race, while waiting with a friend in Hopkinton, where all the marathoners gather prior to the race start, I was feeling really good.  I knew that I had made the right decision to be there.  The exhilaration I felt at the race start kept me on the Marathon course until mile 25.5 when I was abruptly stopped – along with all of the runners in front of me.  I had definitely fallen into the runner’s ‘zone,’ oblivious to the noise and events around me, focused on one thing only: running through the finish line, and I knew I was almost there.  I never did hear the explosions that impacted so many innocent lives. Yet, I did hear sirens…lots of sirens.   While waiting on Boylston Street, the tragic news spread rapidly amongst the runners and the spectators.  We were in complete shock and disbelief.  How could this have happened, and why?  I decided then it was time to start moving.

A runner I had befriended was shaking in her sleeveless tank top.  I gave her my arm sleeves since I had a long-sleeve shirt that I had tied around my waist during the marathon.  I was grateful that I had not unloaded the shirt along the way.  I grabbed my new friend’s arm and said, “Let’s go. We need to get out of here. We need water.”

We also needed to find our runner’s bags which were supposed to be at the finish line. They carried our warm clothing and cell phones. Thankfully, I had been able to reach my husband via another runner’s cell phone – so my family knew I was OK. 

Arm in arm, my new friend and I held on to each other tightly so our bodies would warm each other against the cold. Our trek through the city looking for our baggage would turn into a three-hour odyssey in which we would meet amazingly generous people despite the heartbreaking events surrounding us. 

It began with the bouncer at the tavern who brought us two large ice-filled glasses of water to take with us on our journey. We then visited Dunkin Donuts to buy warm coffee and bagels. Here the manager was giving out free hot chocolate to the bedraggled runners entering her shop. I will never forget this woman’s face and her apparent deep concern for all of her clients…most of whom were runners trying to figure out what to do and where to go.  She kindly gave us three garbage bags to shield us from the wind, the third for another runner who joined us, also hoping to find her personal possessions. 

I soon learned that my hotel, two blocks from the finish line, was in lock-down. A policeman calmly told me, “We’ve heard there could be a 4^th bomb.”  At this point, I decided we needed to pick up the pace.  It was getting late and we were all shaking terribly from the cold.  Thankfully, runners along the way – who had finished the course early and had the good fortune of showering and being fully dressed – gave us their reflector blankets to help keep us warm as we confronted the setting sun.

Three hours after being stopped at mile 25.5 of the Boston Marathon, and 10 miles later, I was permitted to enter my hotel, having finally located my worldly goods.  More importantly, having returned to the warmth of my bedroom, I immediately thought about all of the compassionate people I had encountered that day: those that shared their cell phones as we all frantically tried to reach our loved ones, those who freely gave out food and drink, and of course, the police officers who answered our anxious questions, patiently and thoughtfully in the midst of the chaos and tragedy that had shattered so many lives that day. These vivid memories of human kindness will remain with me always and will carry me through my next Boston Marathon.

And from Frank Streine, a member of my coaching group:

Frank Streine I for one actually hope it will not change races forever...at least not in any way that it detracts from the overall experience.

I'm new to the racing thing, had never done a single one until this year and they are events that you really have to do to appreciate. There's that sense of camaraderie, that sense of accomplishment and that competitive spirit that tells you you're going to catch and pass that guy ahead of you.  Even if that person is yourself and the goal is a PR for that distance.

Letting the cowardly act of a terrorist, domestic or otherwise, change our behavior is exactly what they want. That innocent folks died is tragic. Mourn those lost, pull together and support each other but don't change what you do or why you do it.”

My thoughts:

That evil act has changed us, like it or not, in these ways: 
1. We will all run with more enthusiasm, commitment, and conviction than ever.
2. We will love each other even more, if that's possible.
3. We will appreciate every step, every spectator, and every volunteer at every race like never before.

Oprah Winfrey - Marine Corps Marathon - 4:29:20 

George W. Bush - Houston Marathon - 3:44:52

Apolo Ohno - NYC Marathon - 3:25:12

Alanis Morissette - 4:28:45

Kyle Petty - Las Vegas Marathon - 4:18:34

David Petraeus - Omaha Marathon - 2:50:53

Bobby Flay - NYC Marathon - 4:01:37

William Baldwin - NYC Marathon - 3:24:29

Sean Combs - NYC Marathon - 4:14:54

Drew Carey - Marine Corps Marathon - 4:41:39

Will Ferrell - Boston Marathon - 3:56:12

Clarence Thomas - Marine Corps Marathon - 3:11?

Sarah Palin - Humpy's Marathon - 3:59:36

Harry Reid - Boston Marathon - 3:16:xx

Anthony Edwards - Chicago Marathon - 3:55:40

John Edwards - Marine Corps Marathon -  3:30:18

Ryan Reynolds - NYC Marathon - 3:50?

                                                                                           -Thank you Melissa

What? Grand master? Are you kidding? That just knocks me out. Seriously? Come on!

When I was still a teacher, teaching 9th graders, I was in far better physical condition than most of the students in my class, and I'm just as fit now, years later.

Yeah, yeah, I'm 58, but I run only a little slower than when I was in my 30's, and I do many things better. I couldn't run a marathon then and certainly not an ultra marathon.

I feel great, too. I think 50 is the new 40, and 60 is the new 50 and so on. Actually maybe 60 is the new 40. 

I'm not even upset about turning 60. In fact, I'm looking forward to it. I try to remind myself that I'm not supposed to look forward to it, but my overwhelming thought is that it will be a cynch to qualify for Boston.

That's a runner for you. Always seeng the positive in every situation. I'll be darned if I just can't seem to get worked up over my age. The main effect it has on me is that it motivates me to take care of myself in every aspect, including eating well, getting the recommended checkups, making wise financial decisions, and, as you know, keeping very active. I am driven to do all this because I've still got an extremely lengthy bucket list, and while I'm pretty good at moving through it, I'm even better at adding to it. The longer I live, the more I realize I want to do with my life. My biggest worry is that I'll run out of time.

I am a work in progress. I wonder if all runners feel that way? 

Frequently, people tell me they're too old to start running. They think 50 is old. For most of them, I'd say it's time to start living, really living. If they can't conceive of being that active, they need a mind reset. 

Wouldn't it be great if people had a reset button? Oh, I'm not saying I want people to be like robots, but I do wish there was a way to get people to clear out cobwebs and give every part of their life a fresh look.

As I get older, I am more and more delighted to discover great stories of what older people are doing, and as a result, I've decided to start a separate page of this website devoted to master and grand master runners. Watch for it soon.

Today, I came across this video of an 86 yr. old gymnast. Love it! 

1. Because the races generate enough energy to keep you going like the Energizer bunny for a good, long while.
2. Because there is an event for everyone, even walkers, wheelchairs, and strollers.
3. Because come Monday morning you’ll go to work wearing awesome bling around our neck.
4. Because sleeping in is over-rated. . . okay, no, it’s not, but just this one weekend, it’s worth it to get up and run.
5. Because you’ll have an excuse to talk like a pirate all weekend.
6. Because you’ll get to wear your sweet race t-shirt all year!
7. Because Gasparilla is at the core of running in Tampa. It’s the big daddy, the first event of its kind in this part of the state, the event that started 35 years ago.
8. Because Susan Harmeling and her crew know how to do it right.
9. Because every runner you run into for the next few weeks will ask you about Gasparilla weekend.
10. Because the 8 On Your Side Fitness Expo is to Tampa runners what the Detroit Car Show is to car fanatics, what the Dog Show is for canine lovers, what the Indy 500 is for lovers of auto racing, what St. Anthony’s is for bay area triathletes, what  . . . okay, you get the picture. Now, get registered. It’s too late to register online, BUT you can still register at the Expo. Schedule is here.

I hope you are already thinking about next year.

• One of the kids is sick
• The weather is horrible
• You have to work overtime
• The kids' activities at school demand your time
• One of your parents is ill
• You have an injury

And I could go on, right? If none of these things has disrupted your training, dare I say, you may not be human? It's inevitable that these things happen.

Sometimes it's a good thing that gets in the way of your training. Yes, that can be the case. This is often true during the holidays. Maybe you have so many social events that you end up missing several days of training. I would not ever say to skip a party or social event to run. Seriously, your social life is part of what keeps you healthy.

By the way, I would say it's a huge mistake to miss your run because you are playing a computer game, chatting on Facebook or watching TV, but I digress.

Let's just accept that there will be times when you miss your run. Here's what I recommend:

Pretend you planned it that way. Now, of course, hopefully, you would have done everything within your power to get your run in, but let's say it just wasn't possible. Then, go to your training schedule and, whatever number of miles you were to do that day, erase it or cross it out and write in the word "REST."

Yep. Now it all looks different. Now, you didn't miss a planning running day after all. How about that? Now you can feel better, right?

Of course, I realize you are saying, "What kind of advice is that? Who would I be kidding?"

Wait. Think about it. You do have rest days built into your schedule. Remember, rest is an integral part of running training. Yes, you probably already had rest days strategically included. I realize that, but this way you just end up with one more. Think of it, then, as more like a taper week. Sure, it's not the right time in your schedule for a taper week, or if you are, in fact, tapering, adding another rest day means more rest than you think is prudent, but really, how much can it hurt? Don't beat yourself up about having an extra rest day!

Sometimes I've worked with runners who get sick and miss several days of training the week before a big race. They get terribly worried that it will ruin their race. Not at all. How well you perform in a race is determined by what you've been doing, how you've been training for the past months, not the past week. If you've been ill, the most important thing is to do what you need to get you recovered quickly. And in case you haven't heard about it, there is a rule of thumb about when you have a cold. The general consensus is that it's okay to train if the illness is above the neck AND you have no fever, but if it's in your chest, forget it. Of course, every person is different. I'm no doctor, and I always recommend listening to the advice of medical professionals. 

So, as we enter the holidays and you, no doubt, will have a harder than usual time sticking to your running schedule, do the very best you can to get in every scheduled run, but if, sometimes, you can't do it, treat it as an extra rest day, and look forward to better runs for the next few days as the result of the extra rest.

More on this in the next post.

"First of all, you should do something. A lot of runners assume 10 minutes is not enough time to do anything that will make a difference to their running, but that's not true. You can burn anywhere from 100 to 200 calories in 10 minutes of running. Do that 20 times a year instead of taking a day off because you "don't have enough time" and you'll prevent a pound of weight gain — or lose a pound."

From an excellent article titled "10-Minute Plyometric Workout" by Matt Fitzgerald, published on Active.com.

I couldn't agree more. I've often heard experienced runners say, "Well, I only could have gotten in a couple of miles and if I can't do four, it's just not worth getting sweaty." 

I think that's definitely the wrong way to look at it. As Fitzgerald said, those miles add up. Added up over a lifetime, imagine the impact. Additionally, you never know what interruptions may occur the next day or later in the week. I say jump on any opportunity; we all live busy lives. Twenty minutes is precious.

The main thrust of Fitzgerald's article is about plyometrics. Essentially, that means any workout/exercise that involves an explosive, jumping movement. Such training will, literally, worl magic for your running, but, and this is  huge BUT, not everyone can or should do plyometrics. Many people will become injured.

You should not try to incorporate plyometric exercises into your training unless you are very fit, not just from running but from strength training, proper stretching, and a variety of cross training. Do not try it if you have any nagging injuries. It will certainly set back, if not reinjure, anyone recovering from plantar fasciitis, but I'm sure other conditions would be worsened by it.

Like so many other things, it's very good for you if it doesn't hurt you. Someone in their 20's who runs 30 or more miles a week, takes a spinning class each week, plays tennis, stretches, strength trains and is of ideal weight would likely be a good candidate.

Someone who is in their 40's, runs less than 20 miles a week and does no other training, should not even try it. 

That's two extreme examples. My point is to be careful. Lots of workouts are outstanding for the right people, but you have to work up to the fitness level appropriate to tackle such workouts. You may be able to do them, but that doesn't mean you won't get injured.

If you decide you are appropriately fit to inforporate plyometric training, begin with just one of these exercise in each session and do just a handful of reps. If it doesn't hurt when you do it and you have no pain the next day or the day after that, then add a second one of the exercises. In this way, if you do have any pain, you will know which of the exercises caused it. 

Like any change in your training, you have to incorporate plyometrics gradually, AND, this is intense; so, do not ever do plyometric workouts two days in a row. The hard/easy principle applies here, too.

All that said, plyometrics will make you faster; I think Matt Fitzgerald really knows what he is talking about.

I listened to a program on TV the other night in which a Dr. Lodge was reporting on his research. He says it's actually possible for people to age backwards. Just like young children who are lethargic and overweight may be biologically middle-aged, at the opposite end of the spectrum, middle-aged people, if they exercise - a lot - can become biologically younger, much younger. Dr. Lodge has written a book titled Younger Next Year, by the way.

Well, Pete Nelson, pictured here, first wrote to me over a couple years ago. He had already travelled far down the road of change. From an overweight two pack a day smoker, he had started reinventing himself and, at that time had already run his first marathon.

Here is his inspiring story in two parts: First is the original report, then his recent update.

52 yr old (young) male.  Started running 2 ½ yrs ago because my son asked me to run a marathon with him.  I was an athlete as a youngster and through high school enjoying all sports.  Didn’t do any competitive running until I was in my 30’s and then only ran a couple 10k’s.  I slowly gained weight, continued an off and on habit of smoking. (Up to two packs a day) and generally aged in poorer and poorer health.  Developed Obstructive sleep apnea and high blood pressure. 

One day while scratching my fat belly, watching the Masters Golf Tournament I had an epiphany!  Gary Player, a mid 70’s famous golf pro, was interviewed about his game and his health.  He looked great and was very active and healthy.  His secret he said was twice daily sit ups and push ups as well as developing a healthy diet.  I thought,  heck I can do that.  So I started doing two a days, 10 min each, gave up soda and started controlling my portion sizes. 

In less than six months I lost nearly 60 lbs.  I also at the time had just gotten a new bouncy baby Australian Sheppard puppy that I decided to walk at least a mile twice a day.  That was 5 yrs ago.  Since then I’ve continued to lose unhealthy weight and started running.  3 yrs ago I saw my 28 yr old son run his first marathon and I was so impressed it made me decide to quit smoking once and for all. 

Then that Christmas he ask me to train for and run a spring marathon with him.  I did it and have loved running ever since.  I’ve learned and grown in my training knowledge and have really enjoyed the challenges and goals that I have put on myself and the accomplishments that I have achieved since committing to a healthy active life style.  I only wish I would have started it sooner.  Since I started running 2 ½ yrs ago, I’ve overcome sleep apnea and don’t need a Cpap machine anymore, been able to stop taking blood pressure meds due to my weight loss and improved cardio training and have run three marathons and many other shorter races. 

My first marathon I ran in 4hrs51min and my last I ran in 4hr02min.  I’m training for another spring marathon hoping to fly past the 4hr bearer! 

I enjoyed reading how you found your way to Mojo for running.  I too feel the “Mojo” and hope that my little health gains, both mental and physical will stand as an example to and an inspiration for people that know me.  Running and health bring so much satisfaction if a person is patient enough and wise enough to stick to it long enough to really realize the true benefits.

Summer, 2011, Update: 

I've since run 5 more marathons and have bested the 4 hr mark 4 times. with a PR of 3:45. I've run two marathons already this year and am training for another coming up in early Oct. My goal now is a BQ time of 3:35! I know I can do it either this fall or next spring. My son was the inspiration to start the journey and we've run 4 marathons together and now my daughter is training for her first which she plans to run with me in Oct. That leads me to why I decided to email you. Back when I emailed you several years ago I ordered a Mojo for running shirt. I recently ran a 1/2 marathon with both my kids as a training run. Running has been a huge blessing in my life, and I hope that you are inspiring more and more people to step up and enjoy the world of running. Good luck and thanks for your inspiration!

Thanks for YOUR inspiration, Pete! One day, I'll plan a destination race in the Minnesota area, and I hope you'll join us.

What to do?

Run in the rain. Sure. As long as it's not lightning, there is no real reason not to run in the rain. It's really all about your attitude. Most of the runners in my coaching group learn very quickly that running in the rain is refreshing and exhilarating.

A few things to consider:

One, wear older shoes. I don't think getting running shoes wet is such a big deal, but some people think it breaks them down. Personally, I think about the fact that half the running world is running in minimalist shoes, anyway. How much damage can be done by getting shoes wet? I've never thought it adversely affected any of my shoes. However, do be careful to dry them out appropriately when you get home. I don't advise putting them in the dryer. No, the best thing is to stuff them with something absorbent. Newspaper works well. Then put them in a warm place. If it's sunny later in the day or the next day, that's an option. If it's still raining out, put them somewhere where there is plenty of air circulation. 

Also, if you are likely to end up frequently running in the rain, make sure you have several pairs of shoes. You don't want to have to put on wet shoes. Let them dry out between use, even if they're likely to get wet again.

Two, wear a hat. Seriously, wearing a hat is critical because it keeps the rain water out of your eyes. I always keep a spare hat or two in my car just in case of rain.

Three, keep an change of clothes, a couple of towels, and an extra pair of shoes in the car. While running in the rain is exhilarating, driving home in wet clothes and shoes is not. It's not too good for the seats, either.

What about a rain slicker? That's a good idea, if it is one that's made for running and if it's cool out. Here in Florida, the rainy season is in the summer when it's always hot. A rain jacket of any kind would be too hot.

Four, if there is lightning, don't run, at least not outdoors, but don't give up, either. Thirty minutes later, even 20 minutes later, it might be safe to run.

The best thing about running in the rain is that you feel like a kid. If you let yourself go and enjoy it, you'll have some of your best runs at these times. And another benefit is the even greater feeling of accomplishment. Unfortunately, half of all runners, maybe three quarters, are fair weather runners. When you're running in the rain, sadly, you won't see many other runners. You'll realize you've discovered something they haven't. Running in the rain is its own special kind of wonderfully pleasant, invigorating adventure. The rain drops on your cheeks are Mother Nature's kisses.

You may want to read a blog post I wrote a while back while visiting my son in California. When I was there, it rained every day, so, not wanting to waste time sitting indoors, I went 'rain running' every day, a great way to while away a many delightful hours, and a time I'll always remember fondly. That post is here.

Ever find that when you go out to run you have a difficult time catching your breath? You feel fine, otherwise, but you feel out of breath the whole time you run, like you can’t catch your breath? Or maybe eventually you catch your breath but it has taken you a mile and a half to two miles to do so and you were uncomfortable the whole time? Well, join my club! I have a long history of running and have experienced every one of these problems. Almost every runner has at one time or another. In most cases there is a logical, harmless explanation for all of these breathing issues, but nonetheless, anytime you start experiencing any shortness of breath, you should always get yourself checked out by your doctor, right away.

If you find there are no medical problems for your shortness of breath, then you might consider some of the following possibilities:

There is a very real possibility that you are starting off your run too fast and getting yourself into an “oxygen debt” situation. For a variety of reasons many people start their run without enough of a warm-up and start off at a pace too quick for their body’s degree of readiness. This results in the inability of their aerobic system (A combination of the cardiovascular system and many little organelles known as mitochondria located inside every muscle cell) to ramp up in time to provide adequate energy for the working muscle cells. This results in the anaerobic metabolism (the breaking down of sugar in the absence of oxygen) of sugar stored in the muscle cells so that immediate energy is available to the muscle cells being used to run.  An unfortunate side effect of anaerobic metabolism is the production of lactic acid, a byproduct of anaerobic metabolism, which if allowed to accumulate in the blood, will cause a serious problem for any athlete known as lactic acidosis. Lactic acidosis changes the delicate pH balance of the blood making the blood more acidic, which in turn causes breathing to become more rapid but shallow, frequently leaving the athlete feeling breathless and panting. Usually the best treatment for the resolution of lactic acidosis is to significantly slow the pace of the run, sometimes even to a walk for several minutes.  In fact, once an athlete develops lactic acidosis it is only a very short time before the intensity of whatever activity they are doing has to drop drastically.  Failing to recognize the early signs of lactic acidosis and not immediately reducing the intensity of the exercise will quickly worsen the situation.

Another common cause of breathing difficulties when running is beginning to run too soon after eating with a lot of food still left in your stomach. A whopping seventy percent of your blood volume is shifted to your gut area after eating. This doesn’t leave a lot of blood left to deliver oxygen, nutrients and energy to the muscles being used when you try to run. You should never exercise until you have lost that “full” feeling you get after a meal.

Similar to running with a full stomach is running in really hot and humid weather. This, for most people, is very unpleasant and difficult to do, and for good reason. When temperatures are high and your body heats up, large amounts of blood, that under much cooler conditions circulates through the lungs and muscular system, leaves the main circulatory system and travels through very small blood vessels just under the surface of the skin. This is the process by which your body tries to cool itself.

What is important to note here is that whether blood is diverted to the stomach after meals to aid in digestion or whether blood is rerouted to the skin to help cool the body, the end result is less blood available to working muscles. The less blood passing through the muscles, the less oxygen being delivered to the muscles, significantly increasing the need for anaerobic metabolism (without oxygen) and the production of lactic acid. Anytime lactic acid is produced at a rate faster than it can be used by the body, it will begin to accumulate in the blood. This results in more rapid and shallow breathing. This could be perceived as not being able to catch your breath, or shortness of breath.

Several other causes of feeling like it’s hard to catch your breath include the early stages of an upper respiratory infection, recent exposure to a respiratory irritant such as cigarette smoke or chemicals, and over training.

From time to time I have had athletes complain about having a bad day, or saying, “I just don’t have it today.” The next time I saw them they told me that they had woken up sick the next morning. I have had athletes complain that they had been around cigarette smoke all day or that their building was being painted. In both cases, the athletes were short of breath and their workouts showed it. Athletes should never under estimate the negative effects that chemical smells, exercising with too much food in their stomach (too soon after eating), exercising in the early stages of getting sick and even stringing together too many tough workouts too close together can have on their ability to breathe.

In summary, whenever an athlete is experiencing shortness of breath, during a workout or anytime, and it is not consistent with the circumstances, the athlete should have an immediate medical evaluation. It is simply not true that athletes, no matter how far or how fast they can run, bike or swim, are immune from heart and other diseases. If a medical evaluation finds the athlete free from medical problems, then the above possibilities for shortness of breath while exercising may be considered.   

Milt Bedingfield, is a Health Blogger for The Huffington Post and has authored the book Prescription for Type 2 Diabetes: Exercise. His website is Http://theExerciseDiabetesLink.com

More Health and Fitness News & Tips at Greatist.

Did you know that physical activity is the one thing that has been proven to reverse the effects of aging? That is not an idea but a fact (Fries). Did you know that many people run and do marathons well into their 70's and 80's? Did you know that many people start running in their 50's and 60's?

Several months ago I had the good fortune (in the person of Barbara Murphy) to connect with actor Liz Vassey and husband/videographer David Emmerichs. You would most likely know Liz from a recurring role over the last five years on the TV show CSI. 

Liz, a runner herself, had been doing some research into the effects of running on people as they age. In particular, she was impressed by a study by Dr. James F. Fries, professor emeritus at Stanford University.

Fries and his team studied 500 runners over age 50 over a twenty year period. The results are fascinating; so, be sure to read this article. Perhaps most striking is that 19 years into the study, 34% of the control group had died compared to 15% of the runners.

The day I first chatted with Liz, she mentioned that study. Coincidentally, at the time I was finishing up my book After Your First 5k, and I had just referred to that study in the book that very day.

Liz and I share a keen interest in the effects of running on aging.

Several weeks later Liz and David spent three days in Tampa, interviewing runners over 50; below is the link to the trailer for the documentary. You will surely recognize some of these faces: Dr. James F. Fries,  Torami Williams, Carol Pressman, Velma Radloff, Joe Burgasser, Frank Helfrich, Bob Meissner, Emery Jewell, myself, Frank Spicer, June Leland, John Pyle and Sally Smith.

http://shotgundigital.com/clients/vassey-emmerichs.html

The running footage is at a Run Tampa group run on the Bayshore and at a Run Tampa Coaching Group workout.

I look forward to one day planning a viewing party for the premiere of the completed documentary. In the meantime, I hope you enjoy this trailer. I've watched it many times, already, and I am struck each time by the staggering potential of this film to educate both young and 'older' about the unmistakable effects of physical activity.

Thanks to all who agreed to be interviewed and to Liz and David. If this brief 5 minute trailer is any indication, the full length film will be incredibly powerful.

Click here to see the study referred to above: "Reduced disability and mortality among aging runners: a 21-year longitudinal study."  http://dx.doi.org/10.1001/archinte.168.15.1638