APRIL is the cruellest month
Tuesday, April 04, 2006
Run Track Mind
Sunday, April 02, 2006
Resting
Saturday, April 01, 2006
Sign of Spring

Sign of Spring
Originally uploaded by shersteve.
If the flowers are blooming, then it must be time for spring or outdoor track?
Yes, it is. The first high school outdoor meet takes place today at Stoughton High School. The Franklin team will travel there to compete in the Hockomock Relays.
I'll be there with watch in hand and ready for the first event.
Ahh, spring! It is good to run outdoors when it is warm.
Technorati Tags : theme, variation, spring, blog, blogging
Friday, March 31, 2006
Good & Bad
Tuesday, March 28, 2006
Then there were three
Sunday, March 26, 2006
Good 10 Miles Today
Saturday, March 25, 2006
CoComment Problems
We current face massive DNS problems to www.cocomment.com. We are currently hosting our DNS as joker.com and they issued the following statement
Joker.com currently experiences massive distributed denial of service attacks against nameservers.
This affects DNS resolution of Joker.com itself, and also domains which make use of Joker.com nameservers.
We are very sorry for this issue, but we are working hard for a permanent solution.
Thank you for your understanding.Unfortunately, we are also affected by this and cocomment.com is thus often not reachable from various locations. We are currently trying to move our DNS to another hoster, but that unfortunately takes time and as joker is quite busy its probably even harder than usual.
We are really sorry about this and apologize for any inconvenience you encounter. We hope the situation goes back to normal soon.
Friday, March 24, 2006
Foot strength + Flexibility = Improved Running
- walk on the outside of your feet
- walk on the inside of your feet
- walk with a toe in or pigeon toe gait
- walk with the toes out (a la Charlie Chaplin)
- and with your shoes on, walk on your heels.
You'll often see athletes make the mistake of trying to accentuate the stretch by leaning forward at the waist and pulling the stretched leg behind the opposite knee, at this point you've crossed into a different stretch in a poor postural position to do so. Stay straight and maintain a normal lumbar curve for best results.
Technorati Tags : USATF, run, running, flexibility
This posting was also part of the Passionate Runner podcast series and can be found here.
Thursday, March 23, 2006
New Route
Wednesday, March 22, 2006
Monday, March 20, 2006
Map Comparisons Due
Two Steve's - American Runners
What follows here is the outline of my story, the other Steve, the less famous one. Over the coming months, I'll flesh out details into individual posts to cover each of the major periods of my running and accomplishments.
I guess I am in the historical mode recently. Run to Remember triggering my journey back through my first log book. I did not keep records during high school but I do have records from the summer before college (1972) through to current time. I kept a log of each day I ran, where or how far, sometimes including the weather and who with.
The first log is a small lined brown notebook. I used to see these frequently in the drug store stationary section. This log book lasted from 1972 through to 1980 with the exception of 1979. I have a notation that "the records will be kept in the new log until that is filled" and then the next entry in this book is January 2, 1980. I need to dig into other archives looking for this single year log book. It is probably one from Runner's World.
Most of the records for the 1980's I kept on a computer database. Yes, I had gotten my first computer in 1982 for use during my MBA studies. I still have the system and have the floppy 5 1/4 inch diskettes but have not turned the system on to get into the program to read the entries. I do know that most of the 1980's and 90's were weeks of 1-3 miles a day, no more than 9 - 15 miles per week. A few races here and there. My married life, new job, MBA during night school, and then the birth of our two daughters took priority over my running time.
The girls grew up and became active first with soccer, then swimming, and finally in high school switched to running. Only when they switched to running did I get a chance to do more than the minimum. I volunteered to help the middle school team learn the baton pass. I continued volunteering with this coach when he (and my daughter) moved to high school, actually getting an honorary letter for the help I provided.
Over time as our computers changed, I realized that if I really wanted to keep a log I would have to do better about transferring the data from one system to another. In 2000, I started an Excel file to keep the numbers on the days and miles, along with a hand written log to record the weather routes, etc.
As you may recall in the fall of 2004, I joined a local running club, the Norfolk County Pacers and began running with them in earnest. The girls no longer needed me to be home after supper to help them with their home work. Allison was away for her first year at college, and Carolyn was a junior in high school. I switched from running alone in the mornings to running in the evenings with the Pacers. This schedule evolved into Tuesday, Thursday and Sunday with the 3 day FIRST program and with a few exceptions is the norm today.
So for my historical running periods, I have no records of what I did during high school (other than the school yearbook). I have good daily records for college and the six years after that I was teaching and coaching. Once I switched to the business world, got married, etc. the miles tampered off but the 3-4 days per week activity was kept up. Then in 2004, I got into running with the club and am making progress in getting into something like the shape I had once upon a time.
Technorati Tags : run, running, RBF, records
A coaching I will go - Updated
Friday, March 17, 2006
Happy St. Patrick's Day
Thursday, March 16, 2006
A coaching I will go
I am looking forward to it. The schedule appears to have late nights Friday and Saturday so I don't know how much writing I'll get in while I am there.
I'll at least keep you posted on what happened after!
Catch you later....
Technorati Tags : run, running, RBF, USATF, coaching
Tuesday, March 14, 2006
Reminder - Map Comparison
If you need more time, drop me a line.
For a recap on what we are about check out these:
Running Route Map Comparison
Running Route Software Survey
Technorati Tags : run, running, RBF
Monday, March 13, 2006
Run to Remember
Friday, March 10, 2006
Wrong turns
Wednesday, March 08, 2006
Running Route Software Survey
Check out the Map Comparison for the listing of the sites and introduction to the comparison.
For each site you can use the same set of six questions.
Be sure to include the site name with each set of your responses.
Site name:_____________________
Q1 - How easy was it to create your short (1 - 5 mile) run?
Easy, Okay, Hard (select one)
Q2 - How easy was it to create your long (6 - 26 mile) run?
Easy, Okay, Hard (select one)
Q3 - Can you name this route?
Yes, No (select one)
Q4 - Can you share this route?
Yes, No (select one)
Q5 - Would you recommend using this site?
Yes, No (select one)
Q6 - Why?
(please add some specifics that you liked or did not like about this site.)
Please send all responses to me by March 19th!
I'll compile the results and publish them before the end of March.
Thanks for your help in this!
Technorati Tags : run, running, map, comparison
Tuesday, March 07, 2006
Half mile workout
Monday, March 06, 2006
Einstein Endorsement
Sunday, March 05, 2006
Map Comparison
FeedBurner issue/Resolved
Updated- thanks to some guidance from Rick Klau, the issue appears to be resolved! Thanks Rick!
First Milestone This Year
Thursday, March 02, 2006
busyness
Sunday, February 26, 2006
Go Pacers!
Thursday, February 23, 2006
Skipped hills Tuesday
Yes, I could have easily done about the same from where I was but the thought of going back up the hill to the car was a motivating factor.
The three mile loop was okay. I took it easy. My legs warmed up and stretched by the end but were still heavy and sore.
The legs are feeling more rested today. Looking forward to a good run tonight.
Monday, February 20, 2006
Foxboro 10
Saturday, February 18, 2006
New template today
Yes, it was about time. I needed I new look.
Work is busy or quiet, on or off, in or out, up or down, debit or credit.
Hey, all technology is even ones or zeros.
You get the idea.
So the new template is color themed green/white.
Green for the outdoors, the natural world where I run.
But rest assured, I will continue to try and run between, amongst, around, above, below, the line, etc.
With your help via comments, emails, and overall cooperative collaborative inspiration of course!
So that said: what do you think?Is this a keeper?
Let me know.
PS - with a little luck both Passionfor the Good Customer Experience and Steve's 2 Cents will get new looks this weekend also.
PSS - and many thanks to Thur Broeders for the template!
blog
blogging
template
Friday, February 17, 2006
Long Weekend
Wednesday, February 15, 2006
More Route Mapping Software
I found Google Map Mania which is a collection of sites extending Google maps to applications you would not normally think of. On this site the "new" two route mapping sites are listed, and guess what, they are not alone.
There are more!
Check these out: Favorite Run Walk, Jog, Run
run
running
Tuesday, February 14, 2006
Two for 6 on Tuesday
Running Community
For my entire adult life (and maybe even before, if you count my high school XC team) I have found/chosen/created an intentional family through running that has helped me feel seen and known and safe. Currently, my running brothers and sisters are the Trailheads and seejanerun, but at any given time in my life, it was always a running friend - out there on the trails or track or road, with real-life flesh and blood and sweat - who was there to listen and be sorry with me, to be happy with me, to share all that there is to share.
So, what does the future hold? At the Freihofers Masters 5k National Road Championships in Albany, NY, I met a 75 year-old runner named Toshiko dElia. What an inspiration! Toshi ran a sub 3-hour marathon at age 50, a sub 7:00 mile at age 65, and is still going strong at age 75 breaking the National 5k 75+ record with a 27:02. I told her a little bit of my story, mentioning how I once participated in an elite distance runners test study, only to discover the one category where I was near the top was foot plant. Not very glamorous, I laughed, foot plant. Toshis eyes glistened like Yodas when she prophesied, You will have perfect foot plant in eternity.
I left that meeting knowing the full impact of her words. Yes! Yes, Toshi, I know who I am and where Im going. I will always be the loser who tries too hard and who risks having beer cans thrown at her, but I will keep on running with perfect foot plant into eternity.
Read the full About me section.
Sunday, February 12, 2006
FIRST Program - 1/2 Marathon Plan
Last August we published a three-day-a-week marathon-training program developed by researchers Bill Pierce and Scott Murr called the Furman Institute of Running and Scientific Training program, or FIRST plan. After 16 weeks on this no-frills program, 13 veteran marathoners improved on their most recent times by an average of almost 20 minutes at the December 2004 Kiawah Island Marathon in South Carolina.It was the August issue where the FIRST program was written about by Amby Burfoot.
Avid readers are aware I have been running the FIRST program since September 2005 and doing quite well with it. I took my 5K PR down twice since I started and in addition ran PR's on 2 courses, bettering the previous year's time by almost 2 minutes in both cases. My mileage this year has been averaging over 20 per week and over 7 per day. The speed/pace day (Tuesday), the tempo day (Thursday) and the distance day (usually Sunday) have combined to bring my fitness level to a point where I was in my 20's. (Note, regular readers may recall that I am in my 50's now.)
The Pacers switched the long run from Sunday to Saturday this week, in advance of the blizzard and it was a good thing they did so. This was my second run at 13 miles since 1978 (the first was last week). We ran the same time as last week but this one felt so much better. After ensuring the group at the back of the pack knew the course, I used Vine St to catch the front pack. It felt good to be able to pick up the pace and catch them. It felt even better to be able to stay with them for the remainder of the run. It felt still better to feel that if the push came to it, I could still have found another gear.
So the FIRST program works. If you have not looked at it closely, I would encourage you to do so.
Only three days to run per week?
Yes, but the days are quality runs.
What kind of mileage can you reach?
Look at the marathon plan, they peak at 32 miles in a single week and then look at the results!
What about the results?
13 marathons improve their times by 20 minutes and in the second test, 14 of 17 marathons run PR's.
But I need the longer mileage?
You think you do, but you would better without it!
Why is the program successful?
Let me ask you this: Have you ever seen a home without doors or windows?
No.
Good, I did not think so. Did you ever get hurt from resting?
No.
Good, I did not think so.
What is the secret?
The secret to the program is proper rest. A big house doesn't do you any good with out a door to get in or out, or windows to open and let in the light and breeze. So the logic goes with the FIRST program: The days you run, you run quality. The days you rest, you are better prepared to run quality the next time you lace your shoes.
So it comes down to your choice: high mileage, multiple days, with results that depend upon staying healthy or three days, quality mileage, results almost guaranteed. (Nothing is ever a guarantee, even if they say so... there is no such thing in life as a real guarantee!)
This issue of Runner's World has a half marathon plan according to the FIRST program.
I also crafted a 10K plan and a 5K according to the FIRST program. Both were of shorter duration and based upon a fitness level of about 20 miles per week. If you need any modification to these plans for your own goal, let me know and I would be willing to craft one for you.
run
running
Wise choice
Sunday, February 05, 2006
2006 - New Milestones
The 13 miles today was also the longest single run I completed since... well, since 1978! Yes, lots of reasons for that but it felt good to do it today.
I had registered for the Hyannis Half-Marathon but won't be able to run it now that Carolyn has an accepted students overnight at St Michael's the same day. Instead, the week before, I'll run 10 mile course at the Foxboro Old-Fashioned 10 Mile put on by our partners at the Wampanoag RoadRunners.
Boston's Run to Remember in March will be my new race attempt for the half-marathon, not so much for the race but for the workout.
May the roads/trails be kind to you!
run
running
Saturday, February 04, 2006
Running Route Maps
As I continue to explore them, I'll compile my thoughts on the pluses and minuses of each.
You are most welcome to join in this discussion. Let me know what you like/dislike about each of these.
So far we have:
MapMyRun
America's Running Routes
Gmaps Pedometer
If you have another one, let's throw that into the mix as well.
The more the merrier!
run
running
Thursday, February 02, 2006
Two for the tempo
Monday, January 30, 2006
map your run
A free site, registration required. Elevation is planned for a future release.
Allows for comments and ratings of the routes. This will be good for use with the running club, the Pacers.
In fact, the Pacer run yesterday inspired me to look for something like this. We did a 10 mile route for the first time and it turned out it was not 10 but rather 8.5. Oh well... things could have been worse.
So anyway, now with this web site, the route has been adjusted and calculated to be a full 10 miles.
I am already putting together a wish list for the site:
- the ability to make mile markers
- the ability to post the route on a window where it can be viewed without scrolling
- the ability to resize the route/window to print
If you ever find yourself in Franklin, you'll have a choice of running routes.
run
running
Thursday, January 26, 2006
Solo safety, winter running
Cross training marathon plan
Here's your conundrum: You want to run a personal best marathon, but every time you build up to the running mileage you believe is required to achieve this goal, you get injured. Should you just give up and find another goal to pursue?Not at all! By taking a cross-training-based approach to training, you can run a lifetime-best marathon on just three or four runs a week. Incorporating non-impact cardio workouts and functional strength workouts into your program will reduce your chances of getting injured not only by limiting your running mileage, but also by increasing the stability of your joints (as joint instability is the primary cause of most running injuries).
Your cross-training workouts will also enhance your running performance, more than making up for the running miles that are cut from your program to make room for cross-training.
Yes, this sounds just like the FIRST plan we have been using since September, 2005. You may recall it was written up in Runner's World July issue.
Must be a good thing especially if someone else has come up with it in their own way.
Technorati Tags : run, running, marathon
Tuesday, January 24, 2006
5 Guys 5 Miles
The night was good. In the mid-30's for temp. No breeze to challenge us on the long hill corner. The ups and downs were covered. The warm up and warm down were talked through.
5 miles. 5 guys.
Simple.
Effective.
Then it was over like that!
run
running
Sunday, January 22, 2006
Glorious 10
Some of the Pacers joined with the Wampanoag Roadrunners and the Hopkinton Running Club for a joint club run today. We started at D&B Sports in North Attleboro, the meeting point for a good bunch of the Wamps' runs.
There were about 15-20 of us that headed out for the 10 mile run. Another group was starting later to go 6. Others also joined along the way to do their runs and all finished back at D&B Sports for coffee and chatter.
I felt really good. It was a new route for me. A couple of good long risers but nothing I would classify as a real hill compared to what we do at TriCounty or along the Big Apple routes.
I was in a group of about 5. 2 split off and went ahead of us. 1 of them we reeled in on the way home as the 3 remaining runners talked and made our way along the roads.
Traffic was light. There was ample room on the shoulder so we mostly ran two or three abreast.
On the return, there was one short "hill" section and as we topped out I caught up with and then stayed with the one we reeled in. I knew we were heading back but really did not know the mile marks or what we had left. I was surprised to hear him point out that the stop sign there was the 8 mile mark. I looked at my watch and saw 63 minutes and change.
Are you sure?
Yup, this has been wheel measured.
Wow! sub-8 minute pace and I feel good.
We continued to hold the pace and finished in 79 minutes and change.
I am mighty pleased. This was a glorious 10.
I hope your run today was a good one!
run
running
Saturday, January 21, 2006
Weather or not
WINDS WILL SHIFT TO NORTHWEST BETWEEN 5 PM AND 7 PM ACROSS RHODE ISLAND...CONNECTICUT...WESTERN AND CENTRAL MASSACHUSETTS AND SOUTHWEST NEW HAMPSHIRE. FARTHER EAST...WINDS WILL SHIFT TO THE NORTHWEST BETWEEN 6 PM AND 8 PM ACROSS EASTERN MASSACHUSETTS...WHICH INCLUDES THE GREATER BOSTON AREA AND CAPE COD AND THE ISLANDS.AT THAT TIME WINDS WILL REACH 25 TO 35 MPH...WITH GUSTS REACHING 50 TO 55 MPH. WINDS WILL DIMINISH FROM WEST TO EAST AROUND OR SHORTLY AFTER MIDNIGHT.
It was almost 60 degrees again today. This is not what one would call "normal" New England winter weather. But you know, times have changed. Recall it was a year ago, we got buried with a blizzard.
The weather changes are here to stay so runners need to adjust. Bundle up, change time of day, change direction, whatever works to keep on running.
And hope the forecast is accurate: that the wind will dimish overnight. I got a long run scheduled in the morning and it would not be fun in this wind.
Technorati Tags : weather, run, running
Powered By Qumana
Get Your Geek On
Thursday, January 19, 2006
Another tempo run
Discussion for a portion of it was on the first mile. How especially in winter it is tough to get started. One to get loose. Two to be dressed properly. I mentioned that I liked Joan Nesbit Mabe's suggestion of putting her clothes into the dryer for about five minutes to warm them up before going out the door. This helped her be warm to start and then not have to peel off a layer once she got going.
It was the getting going part where the conversation got interesting. We seemed to conclude that it is pretty much a matter of your fitness level that helps to determine when you are warm. Do you follow that?
That if you are capable of doing 3-5 miles, you might reach your warmth point further a long the way than if the same person was capable of running 8-10 miles. That your warmth point, ready to run point, is related to your level of fitness.
I'd be curious to see what you think about this.
What is your experience in this area?
run
running
Wednesday, January 18, 2006
Quick Tempo Tuesday
Monday, January 16, 2006
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Sunday, January 15, 2006
Not so bad after all
Saturday, January 14, 2006
Running forecast
LIGHT RAIN WILL CHANGE TO A PERIOD OF FREEZING RAIN AND SLEET AFTER 3 AM TONIGHT ACROSS INTERIOR SOUTHERN NEW ENGLAND. MIXED PRECIPITATION IS EXPECTED TO CHANGE TO SNOW AFTER 6 AM. TEMPERATURES WILL QUICKLY FALL INTO BETWEEN 25 AND 30 DEGREES BY DAYBREAK.
LIGHT TO OCCASIONALLY MODERATE SNOW WILL FALL AFTER DAYBREAK SUNDAY MORNING. SNOW ACCUMULATIONS BY SUNDAY AFTERNOON SHOULD RANGE FROM 2 TO 4 INCHES WEST OF INTERSTATE 95 WITH 1 TO 2 INCHES POSSIBLE SOUTHEAST OF INTERSTATE 95 TO CAPE COD.
The Pacers are scheduled for their loopy runs in the morning starting with the first loop at 7:00 AM. It could be interesting weather to run.
I hope your weather will be more runner friendly!
Thursday, January 12, 2006
Great finish
Truly inspiring!
run
running
Wednesday, January 11, 2006
Craziness of Idle
Two trains of thought come to mind: (1) There was an article recently that went on to elaborate how the greatness of individuals in sports is usually debatable, except for track & field. Was Joe Nameth a better quarterback than Tom Brady? Wilt Chamberlain a better center than Shaq? There could be and endless discussion. They were from different eras, never met on the field.
But in T&F, that is a different story, the race was run in a time recorded for all to compare with or a distance, or a height. No dispute, sure there can be discussions around the conditions and training methods but the performance is recognized and comparable to today.
(2) Running allows for more participation than other sports. You are one of nine in baseball or you spend time sitting; one of five in basketball or spend time sitting, and so on. But when you run, even if you don't compete for the varsity, you still run. You still sweat. You still get from here to there...
Teenagers are just one segment of the population that needs this but they are not the only one that benefits from running!
run
running
Tuesday, January 10, 2006
3 x Mile on the hills
It was a good workout for all. Both groups got together for the warm up, the start of each mile and long hill run, and then the warm down. The weather was cooperative. The temp was in the low 30's. The traction on the roads was much better than last week.
I felt good. I probably could have done a fourth repeat on the mile although I hesitated to say it out loud for fear someone would actually say, let's do the fourth! It is too early in the training to add some extra pushes to the workouts. Nice and steady is just fine.
run
running
Sunday, January 08, 2006
Good Sunday Run
Cool start. The temp was in the 20's F.
A light snow was falling, helping to quiet the world for us to make our footsteps in the early morning.
- Catching up on what happened over the holidays.
- Sharing the Chris Smithers/Stephanie Corby concert at the Circle of Friends Coffehouse last night.
- Discussion on the merits and drawbacks of running on a tredmill versus the wild outdoors.
- Discussion on the coming running year; what events would be targeted, renewing some old favorites, trying some new events.
I had something left at the end.
run
running
Friday, January 06, 2006
Mileage log available
If you would like a copy, let me know via comment or email and I'll send it to you.
May the roads/trails be kind to you!
run
running
Thursday, January 05, 2006
Tempo run & then some
We started out to do a 3.5 loop and then changed to do a 6 mile loop.
No problem, I felt good and did 10 overall.
Longest night run for me!
Tuesday, January 03, 2006
Frozen Hill
As we went down the long side of the hill on our warm up loop, it became readily apparent that we would not be using this side of the hill tonight. You know that I like to run but I do not like to ice skate when I should be running.
Fortunately, we made it down without incident and the rest of the loop through the neighborhood was fine. Oh, snowy, with icy spots here and there but nothing like the sheet of ice we just were on. We made our way around to the short side of the hill and started up, checking it out as we went. It was okay, clearly not as exposed as the long side, less windy and with a better surface.
Hence we decided upon reaching the top (completing our warm up loop) that we would adjust the workout and only use the short side of the hill for our repeats. We would extend every other run up the short side by going towards the front entrance of the school to still give our workout a "long" run and a short one. This did shorten the overall workout a little but considering we were still slipping some here and there, as cold as it was, in the dark (okay, queue the violins....) I kept the record for my log as 5 miles. No need to quibble about a quarter mile or so in these conditions.
A good workout, one to talk about now as the one where the ice was so bad...
How bad was it?
So bad, that we did not do the long side of the hill!
run
running
Snow today - Updated
It is still snowing but little or no accumulation is expected while the temperature will drop into the 20's over night.
So we dodged this one...
Running tonight will be cold. My shoes and socks will likely end up wet from the slush. I should bring some dry ones to change into when I finish.
weather
snow
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Snow today
I completed the 1st pass at shoveling the driveway and moved 3-4" already. It is coming down steadily. A heavy wet snow that shovelers have to really be careful with but kids will love to play in. School has been called off for Franklin today.
Scheduled to run later today. Running in this will be a challenge. Hopefully most of the roads will have been cleared by then.
weather
snow
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running
Monday, January 02, 2006
Initial race outlook for 2006
January
no races, plenty of training
February
Old fashioned 10 Mile, Foxboro (PDF)
Hyannis Half-marathon
April
Groton 5K
The Pacers have not decided if there'll be a grand prix this year so that will factor into some planning.
The Corp Challenge in Boston (June), Crackerbarrell 5K (September), CVS 5K (September) and others are all possible. I'd like to do a minimum of one per month. So we'll see how the calendar develops this year.
running
Different road to close 2005
Carolyn came along for the first part. We did the "walking route" easily. She had her MP3 player on and we just cruised along completing the loop in 22 minutes (hence it should be less than 3 miles as we were doing about an 8:30-9:00 minute pace). I left her at the house to do the out and back. This interested me as it would take me to the bridge where their road crossed over Route 80. This turned out to be conveniently about 2 miles from the house. I went out in 18 minutes and returned in 16. It felt good and comfortable. I continued past the house to redo the first loop, this time without Carolyn to keep me company. This time around it took me 20 minutes.
Allowing for some rounding, I logged it as a 10 mile run.
A good rolling course. Mostly broad gutter along the road to run away from the traffic (although there was not much to speak of) without running on the road itself.
A good workout in a different place to close out 2005.
A total 980 miles
Ran in 13 races
5 races had been run at least once in previous years.
In all those 5 races, my best time came down about two minutes from the previous best.
I have moved to a new level of running.
A good year.
Now I am ready for 2006!
Sunday, January 01, 2006
Happy New Year
Check back often, there will be a lot to write about this year.
May the roads/trails be kind to you.
