Back to 100 lbs loss!

I am so doing a happy dance right now!  It is official this morning that I am now back down to 100 lbs lost from my highest wt! :)  The scale registered 124.4 lbs this morning and I was very happy that I had managed to get over the hump that I was feeling earlier this week. :)  On this journey, my total wt loss is 22.2 lbs!  It is so time to celebrate here.... :)

This morning I will be heading out for my long slow run of 18k and I am going to start from my house this time.  I will be on my own so I have mapped my route and told my husband where I am going to be.  For this run I will be introducing a new drink to try along with my water to see if this helps me with my sodium issues while running (I lose sodium fast).  I normally do not worry about it but starting at this amount of km, I am going to give it a shot.  I will be taking my normal power jelly beans (couple) and two small pcs of granola bar.  That should tide me through as I am going to be running for about 2:15 hrs outside doing my 10:1's.  I am feeling great this morning with no aches and pain, just a little tired from a restless sleep (someone was snoring heavily last night... and it wasn't me) ;)

After I am done my run, drink my chocolate milk, get all stretched up, ice if needed, and get all cleaned up, I am going to enjoy a good lunch. :)  There will be about 13-14 APs to be eaten on top of my normal. lol ;)

The rest of today I am not quite sure of yet.  There won't be too much done strenuous wise because I have to make sure that the rest of today and tomorrow I recover well from today's run with my 5k fun race on Sunday.

Yesterday, my son's Running Mania zippered hoodie arrived and he was really happy with it.  I bought it for him to show how happy I was that he is getting outside and doing something like the biking and going to do a kids 1k race on Canada Day. :)  The only person I do not have decked out yet is my husband... You see, when I do my 1/2 marathon here in the end of May, I would like to have a good orange cheering section for me. :)  There is always a sea of Running Room clothing mostly with the odd Brainsport one on races and run/walk events here and I am going to break that monopoly up. :)  There are hardly any Saskatchewan people involved with the Running Mania (a great running forum and support site for runners and such) and I am going to wear my colors with pride.  So if any of the Sk people out there see any pics at the end of next month with a girl wearing an orange shirt or tank top, bright orange socks, and some fake tattoos, that's me! :) And hopefully I do not embarrass myself too much during the race. :)

I am starting to get really excited now about the half.  There is only 3 long runs left including todays for this schedule and depending on how it goes, it will determine what races I for sure go in next. 

Well, not much else here besides a happy wi, planned good food, and some good ol' R & R before Sunday.

run: 19.4 km/2:16:03 mins, avg 159 bpm 7:00 min/km, cold wet run and really windy, opened up my stride and ran at a comfortable pace with out looking at what pace I was doing.  Good run though

The streets are clear again :)

Sooooo happy here for two reasons:

1) the streets have managed to clear up

2) tonight is my last night of hill training for my schedule

As I usually do my hills by myself on a Thurs since this Running Room location's 1/2 marathon clinic voted to do them on Thurs night instead of Wed night, which I used to do before this schedule, I am going to go to my old Running Room location to see if they are doing theirs tonight and hopefully run them with them.  My weekly schedule has been rearranged this week due to the small fun race, 5k, on Sunday here.  I also prefer to do them on Wed. :)  So hopefully....

Thanks to everyone with the virtual push yesterday to get my butt out the door and do something about things. :)  You helped me more than you could know...  It was a great run and felt really good!  The soaked shirt was a good indicator... lol  And yes Stacie :)... I may have the mojo back!  Froggie... still waiting for your report....

I was just reading an email this morning from the Saskatchewan Marathon Association and there are some really cool prize draws for all runners.  Included in one of these draws is a new treadmill!!!!!  Very doubtful that I would win the draw though... but wouldn't that be SWEET!!! :)  I think I would be happier with that then some trip at this pt (another prize in the draw).  Ahhhh... to only dream..... :)

See, I told you I was in a better mood. :)  Scale moved back down a bit this morning and I have today and tomorrow to straighten things back out - and no I am not starving myself. lol  I make sure I eat quite enough. :)

As I read the ww boards and other forums, I have found a great number of people wanting to learn to run.  There has been questions about at what wt they can start at, how fast to go when running, what programs are out there... etc.  So, I am going to keep a list of learn to run programs for people who are interested and would like to try things on their own.  Sometimes someone may feel intimidated by asking or feel nervous about it.  That is why I am doing this.

*note: I am not an expert runner by any means, I am just passing on some information to others that may wish to have it.

A couple of hints:

-if you are not close to even running for 30 secs yet, just use the faster/run parts as a faster, brisk walk, and the other, the walk part as a normal walk.  Things will get easier for you.  If you are finding you are out of breath - SLOW DOWN!!!! 

-make sure you have your doctor's approval before starting

-make it comfortable and don't push yourself too hard

-stay relaxed, no clenching of fists

-get some good quality running shoes, if you can go and get fitted for some (not sportchek or sportmart!), but if that is the only place you have a choice of going to, well, just make sure that you are comfortable in them and take your time choosing a pair.  Take as long as you need to and do not feel rushed.  The best time to go is in the afternoon or later.

-I know I said don't push yourself, but I can not say that enough.  Injuries happen when you push yourself and your program should be enjoyable.  Speed comes later (if you want to progress further)

-water, water, water - just do not drink too much so you hear a sloshing sound - then you have gone too far.  The water will help in the recovery and less soreness of your muscles, and keep you hydrated.  Most people do not need to worry about things like gatoraide unless you are running/walking for around an hr.  There are exceptions to this though, and you will know who you are.

-when you are doing the run/walk program of choice, and you feel that you are too tired, slow it down and maybe just walk the remainder of your time.  You can always stay at the week level you are on until you are ready to move to the next level

-make the program work for you.  Arrange it so it can fit in to your lifestyle.

-make sure you do not forget to STRETCH!!!

Well, that covers a couple of things that I thought someone may be nervous or feel stupid about asking.  I started a walk/run program back when I was 224 lbs and had to take it really slow.  I have made many mistakes and paid for it with injuries, but it was a true learning experience for me as I wish to never repeat. :)  Even though you may do everything right, taking it on the slower side for example, injuries still can happen.  These are often caused by body mechanic issues or need new or different shoes.

Here is a list of some learn to run programs (I will locate more) and this list will also be located on the side with links.

-coolrunning.com (free) - popular, couch to 5k learn to run (there is also a podcast that goes with this from another site

-podrunner (free) - I found on itunes. Techno beat music, has a great warm up and cool down

-Running Room Learn to Run Program (fee) - if you have access to online or a store, great for meeting new people and good program (I did this one)

-Runner's World Magazine online - learn to run program, also very respectable

-(book) Runner's World Complete Book of Women's Running - all questions answered and covers all levels from start to finish.

-(book) Running for Mortals - funny, great program

-(book) The Beginning Runner's Handbook - great learn to run program

The are also many others out there, but this is what came to mind to me right now and there will probably be more later on the side.  Doing a google search for learn to run programs is another way to find one that may suite you.  Just accommodate where needed. :)

Well, I guess that was a bit long winded today... see what happens when I am in a funk for a few days... I come back and my mind is just a racing. :)

Food wise, the rest of the day is planned and looking quite healthy - in fact.. really healthy. :)  I have already downed 1 L of water here and going for some more.

I guess I have wrote my limit for the day... don't want to bore you all too much longer with my enthusiasm. :)

Now to go check in on Froggie-George... lol :) *waves*

run: 9 x hills/1:40:00 mins, last hill workout - done! :)  felt really good, and getting stronger

Boston Marathon!!!

Well, a bit of a late post today because I was watching the Boston Marathon and cheering on some fellow maniacs. :)  16 of them ran in it today!  Everyone but one managed to cross the finish line which was great.  The one that did not cross, we do not have the full story yet but were assured that he is ok.  So, it was a very emotional and exciting day as I was camped out on the couch on my computer. :)  Nothing else was accomplished....

This coming Sunday is my first race this year and I am planning to do the 5k in it.  I am not too sure of how the course is yet and if there are many hills.  It is probably going to be on the trails which suck because they are not in the best shape right now and not very flat.  The road would have been better. :(  I just realized though that I am going to have to rearrange my training schedule for the week though and maybe do my long run on Friday instead.  That would mean that I am going to have to get off my butt here and do some cross training of some kind tonight! lol  So I really should work things out today and get things planned.

Eating wise, I do not know what has come over me but I can not stop mindless munching right now.  I am just about at the 100 lbs lost mark again and it almost seems like I am sabatoging myself.  I don't know what has come over me... Maybe it is the weather?  stress?  who knows.... I do have to smarten up though and not let this get to me.  I really feel like a good run right now because it feels like I was denied that yesterday and maybe that would help?  It is too bad that it is snowing and cold otherwise I would be outside in a New York Minute! lol

Well, I should get going here and check out everyone's blogs for today...

cross train?

wts?

Biggest Loser... (spoiler)

... last night was AWESOME!!!  When I saw Roger step on the scale thought... oh no!  I am glad a girl won, but was really cheering for Kelly.  She was such a silent type but hung in there well.  She looked really good after!  I am happy for Ali as she did work her butt off... I guess strong will, strong mind and you can do anything you put your heart into and believe. :)  I guess we could all learn a lesson from her.  I am super excited about Bernie... He is such a cutie. :)  I am so glad that Dan did not win anything and if it was not for Bernie winning, I was cheering for the guy that was up there first that had to lose so much wt so he could qualify for insurance.  I did expect a few of them that were at sent home before to lose a bit more wt though.  And what was with Paul, Kelly's ex-husband?  They said he was sick at home.  Usually there would have been a live feed or something of him at least wishing everyone well or something... Personally, and this is just my opinion here... I wonder if he really sabotaged himself and did not lose any wt and gained.  He turned out to be quite the different character than I thought he would.  It is funny because I was cheering for them and the husband and wife team where the husband (I wish I could remember the names) was the biggest loser of the ones sent home for a bit at the beginning of the show (the health insurance guy).  Other than that, the guy that was Roger's football partner I thought really did amazingly.  Good show though and what a life changing experience that we all go through.  I really liked that last night they actually addressed self-sabotaging, plateaus, and injuries with the finalists.  Their wt loss was finally not so colorful anymore. :)

Well, tonight is a 6k run with the running room and I may actually bring one of my dogs with me, Tala.  It is supposed to be about +10 tonight for the run so my running skirt possibly again. :)  I used some self-tanner on the weekend and it worked out pretty well... I may have to put a bit more on. lol

Last night we did not end up having our eat out Tuesday, so tonight my son gets to choose.  Afters school, he watched an episode of one of his favorite shows and then we went bike riding.  I remembered to buy him a lock so we went to the school and I showed him how to lock it up.  When we got home, it was time for the Biggest Loser... So, no eating out.  He did choose McD's yesterday so if he chooses that again here tonight, I am having my oriental salad. :)

Cross training went well last night too.  The last 45 mins of the Biggest Loser I went on the elliptical and after the show I did my wts.  I love a good evening workout. :)

Today is pretty much the usual again here.  I was this () close to working today and then decided maybe not.  Tomorrow I should though.

Ok...  I just got back from outside here and you know that feeling you get sending your child off to school for the first time by himself? Like the first day of kindergarten or something like that... or how about the first time you let your child do something and you really want to help them so they are not doing it by themselves...  I just watched my son ride off on his bike to school for the first time!!!!  He is in grade 6 and has NEVER done this before, in fact I wasn't sure he would EVER do it!  I was like.. you be soooo careful, watch for cars, stay on the side of the road, make sure you lock your bike... etc... really not the best thing for me to say to a child that only really hears one thing. :)  I guess it is to make us feel better that we said it. :)  I know some of you may laugh but... I am getting my camera out to take a picture of him coming home today from school. :)  Sooooo happy right now!

Non-smoker! :)

run: 6.93km/44:00 mins (slowed down for a couple of walk breaks for Tala after the 5k), avg 185 bpm :( 6:21 mins/km :) sunny and temp of +10, wore running skirt and long sleeve top, felt really good, nano was not charged so no music. :(

Spirit of the Marathon

I am sooooo excited!!! I get to go to my movie tonight! lol  Wooo Hooo! :)  For anyone interested in knowing what it is about the title of my post is linked to the movie website.   Ahhhhh... this is going to be so much fun.  I get to go for a nice steady quick jog and then head off to watch it.  How perfect timing does that get. :)  OK.... That movie was AWESOME!!!!!  It was a nail biter right to the bitter end, had heart aches, triumphs, cheering, laughter....  I SO am going to be getting this when it is release this fall!!!!  All I can say is WOW!!!! K.... now you can laugh at me. :)  lol  What an inspiration and now I want to do another full marathon now and in a BIG CITY with LOTS of people.... The excitement was just unbelievable....

Today my DH and I are going to be taking his partner to Boston Pizza for lunch.  We were thinking about supper, but my night is pretty full already and it would have to be a super quick and early supper if we did.  I already have my lunch planned on what I am having... Lime Shrimp Skewers!  With 3 Skewers and a salad with hardly any dressing at all... 6 pts baby! :)  I'll take that thank you. :) Actually it worked out to be 4 pts all in total!! :)  It was sooooo good!!! lol

So, as if you have not already figured it out, I am running tonight with the running room for about 6k.  I should be rested up well as yesterday I just could not get rid of my headache. :(  Today is MUCH better. :)

My DS came home yesterday with some very happy news... he just received 98% on his math test!!!!  This is something that does not happen too much.  Granted he has extra time for exams and is provided scribing help or assistance to understand the question, he still did super awesome in my books. :)  So, last night was his choice for eat out Tuesdays and he picks Wendy's. :)  No problem.... Chicken Mandarin Salad, super low in pts and tasty to boot. :)

Well thanks to Froggie-George to giving me the bug yesterday, lol as you can see I was playing a bit with my blog again.  Do you know how hard it was to try and figure out the dimensions of the header is?  No matter what I do, the pic never does reach completely to the top.... :(  oh well... maybe some wizard will come along and give me a few tips. :)

Well, I am off to get my DS ready for school here.  

I will be adding to today's post after I watch my movie tonight. :)

Have fun!

Non-Smoker :)

run: 5.45 km/38:?, avg 7.01 km/min (I have to recheck this-forgot) :) Little slower tonight as I had no idea what my pace was and I was running with a new person with a bit of a knee problem. :)

Coming home...

I go pick up my DH from the airport this afternoon!  We just found out that his partner just resigned and now my DH will be working extra until there is a replacement found.  Great... :(  That means more trips for him and being on call more.  I don't mind about him working so much, it is the constant going out of town for a good chunk of days that I find a problem with.  I wish the company would have adequate staffing and then this would not happen. 

Today is cross training on the elliptical for 45 mins and 30 mins of wts for me.  It was so hard yesterday not to lace up and head out for even a quick easy run, but I stopped the urge and thought about overuse, injuries, and how good it will feel tomorrow. :)  The sun was out and it was nice and warm and this week is only going to get better. :)  Tomorrow night when I go running with the running room, it may even be just a t-shirt day! :)  

Well after my run tomorrow night, I am heading to a movie called "Spirit of the Marathon."  It is a one night only showing of this movie/documentary across Canada in main theatres.  It shows 5 runners I believe (2 beginner runners, 1 older man that had ran it many times, and two elite runners) and their moments and preparation up to and through the Chicago Marathon.  When it showed in the US, there were many positive remarks about it and I was told to bring kleenex. :)  It should be a great inspirational movie for me. :)

For the rest of today it is homework, cross training/wts, and some cleaning.  Also, as I mentioned before... try to get outside at some pt. :)  With the nice temp planned for the day here, it is going to be hard again to fight the urge to run out in it, lol  but last week I strayed... and I got a bit sick, so... I must not stray. :)

Still not smoking! :)

Elliptical: 45 mins

wts: 30 mins

too busy yesterday...

Yesterday was quite a bit crazy and I did not manage to post.  I was having some fun going through some Podcasts for running (Hi Stacey! :) )  I then got fed up with my nail being way to long for typing and they were way over due for my fill (6+ wks) so I went and got them done.  I received a complement from my nail lady as she noticed the wt. :)  As I was there I finally got the courage to go to a hairdresser and get my hair cut.  *gulp*  2.5 hrs later... it looks awesome!!!  I no longer have a hair due that looks like I am still in the 80's/90's!  Just to fill you in a bit, I grew up in a hair salon because my mom used to be a great hairstylist that went to shows and stuff.  Then she had an accident that crushed part of her cutting hand.  That was it.  I have managed to get my hair cut by her on a good day but extremely rare.  I tend to go through about a yr between haircuts as every time I try to find a new hairdresser, I come out crying.  They have butchered my hair (generally my hair has always been long) and they would chop tonnes off. :(  Or, they would just make so many mistakes, the bad thing about growing up in a salon is you do notice them.  I found one good one 2 yrs ago and then just kept forgetting to get it done.  I went back to see her in Nov last yr and she moved and they did not know where she went.  So, I trimmed my own. :)  So yesterday I finally went somewhere that I heard was good and the owner was an old friend of my mom's. :)  A newer hairstylist, out of school a yr and got hired right on out of school there, cut it and she did wonders!  I was too much in a rush yesterday so I will do it up for a pic here soon. :)  The DH loves it!  lol

Well, continuing my busy day yesterday, I got home just in time for my son to get home from school.  My DH calls and wanted to meet up with us.  So my DS and I headed out.  I came home at 5 pm and ate chili then left for my run for 6 pm.  I was so busy... I forgot to tie my hair back or stick on a hat and to drink water!!!  Needless to say... the hair was not a problem due to not much to fly around, received MANY complements, but got sick from being dehydrated and the chili.  :(  My head hurt so badly and my stomach was terrible!  I stuck it out... but it was truly hard!!!  I came home afterward and guzzled water, ibuprofen, and relaxed.  I know better than to do this and that is the part that is killing me... 

Last night I was looking around at some videos of half and full marathons on the web (specifically the Around the Bay, and Nike's Women Marathon {best ones})and I came across some really good ones that were encouraging and truly inspirational!  I found one marathon, the Nike Women's Marathon in San Fransico (SP?) and was instantly in love with it.  about 15 000 people running!!!  Geez, Saskatoon may get 2000...  I so want to run a really big one one yr for all the excitement.  I checked in to getting in to it this year and no luck.  This yr they expect about 20 000!  They receive a really cool tech shirt and a Tiffany's memorial necklace for finishing!  I will just keep dreaming and hope that one day I can afford to do this run... On a good note though, anyone, anywhere in the world can participate on that day for running a half marathon distance (or was it 19.1k... :S. I will have to go and reread) and get a shirt and a Tiffany's key chain sent to them.  The kicker is that you have to have this distance logged on that day with the Nike+ which is the nano, shoes, and nike kit.  My DH has the nano, but I do not have Nike shoes or the kit for running...  So... is it really worth it?  I have bought 2 new pairs of shoes already this yr and grant it that I will probably be ready or new ones by this Oct.  BUT I have never wore Nikes before... Not since high school and those were not for running - along with the good ol' Reeboks. lol  They both have come far though in the past yrs, just not so sure about them.  So ladies, if you have the equipment, run, run/walk, walk the distance on that day (I will post it the exact day), log it in with the Nike+ stuff, and you have done a half without traveling any where!!! :)  Since this is near the end of October, I think it would be cool to have a few of us accomplish this in our own home towns :) and celebrate the success together.  BTW - the run is for Leukemia.  As I said, run, run/walk, walk the distance and you have done it!  If you have the equipment... then even better because you get all the fancy stuff after. :)  I am doing it with or with out the Nike+ just because I thought it would be cool to do this with others around the world. :)  Edit: I just found a little holder for the Nike shoe sensor so I would not have to buy the Nike shoes. :) My DH is letting me use his Nano so the only thing I bought really was a cheap sensor holder and the Nike+ kit which was just under $40.  Sweet!  So I am planning to do this run anywhere in the world at the same time the Nike women's marathon is!  I also was talking to the workers at the running room and they thought it would be really cool to get a group together here and do it together that day!  I was told to bring it up to the manager and see if something could be arranged.  The Nike site has not posted registration fees yet and the registration will open in May for this.  Now how cool is that to participate in something that you do not even have to travel to and still get a super cool reward. lol :) All it takes is to log your miles/km for the distance that day. :)

Oh, some other running news for me... I just talked to the captain of the Banff-Jasper Relay team that I was interested in and he said on the phone last night that it looks like I may have a spot!!! Wooo Hooo!  This will be my first run away from home and I would have someone from toon town to drive there with and share all expenses! Cheap:)  I am sooo excited!

OK... now that I have gotten my running stories out of the way... too excited..lol and update on everything else...

Suki is still hanging in there... very weak though and her breathing is starting to get very labored which I think she may be suffering now...  *sniff*

Eating wise, things have been pretty good but yesterday did not eat enough because of the sitting in places way too long and too sick to my stomach last night. :(

Exercise wise, today I have 6 hills to run up and down with a 3k warmup and 3k cool down.  

After my DS heads to school, I am going out for breakfast with some family from out of town, then homework, cleaning, and take my DH to the airport.  Tomorrow is challenge wi day so water and low sodium. :)

No smoking still!!!!

I will catch up on all's blogs when I get back and add my running diary. 

Thurs run: Treadmill because it was too yucky outside, 10.1 km/1:29:55, 6 hills and took it really slow, used the new Nike+ with the run to see how it worked, struggled quite a bit - may need to ease up the next couple of days.

Wed run: BAD, 5.86 km/38.53 mins, avg 177 bpm 6:38 min/km, outside nice out with RR group, dehydrated and ate too soon before my run (chili).

A good day so far...

I sneaked a peak at my scale and was totally surprised!  It showed in the 120's!  Now that is a sight I have not seen (officially) in a looonnnnngggg time. :)  Tomorrow is the beginning of the April Fool's Day challenge and I am hoping that it will stick.  I am finding it quite hard to believe though with all the junk stuff I ate and such high pts at the beginning of the week.  I usually do have a higher pts then but not THAT much or that high.  Sunday alone was over 50 pts!  My FP's are gone as of Tues, and I have just been eating my DPs and APs.  I am trying to sort this in my head is that I either completely shocked my body and put it in super metabolism mode, that I may need more food than what I have been eating, that the guy from 'I Can Make You Thin' on TV has a pt about eating what you want (in moderation)  :), or who knows?  I have been increasing my weekly mileage and being strict with my training so that may have something to do with it and not overtraining.  There are a few factor involved in this so it really makes me wonder.  The other thing is, is that I thought things would really start to slow down here because I was thinking that my body would be leveling itself out because it should be telling me here soon that I am close to a goal of sorts.  The other thing that I think it may be telling me is that my original goal is not too far off from what it should be.  I have gone back to eating core after my little spurt of high pts and it is still hard, but I am going to continue to struggle through it.

Suki is still around, very weak right now but still snugly... I had her out on my shoulder around the house yesterday while I was watching some TV downstairs.  I am so going to miss her if this is her time...  

Today I have some hill repeats that I am going to do.  I was going to do them on the TM but I may head out and drive to the river and do them their.  There is a couple of  really good hills here by Broadway and another couple on the other side of the city by Lawson.  I will probably choose the closest. :)

Last night, the running room group did 5 km instead of 6 that I thought they were going to do.  So I did it and had to really push myself last night though.  The 2 girls did not go so I went faster which was good but started off to fast... My Garmin was giving me wonky readings and I could not tell until it was too late.  So, I still did a great time!  The cold wind was horrible though and it sure felt like it was the beginning of winter all over again out there.  It smelled like it. :)  After the run, a few of us went out to starbucks and decided we should do this more often.  It was fun getting to know more people and all there stories.  A good chunk of us gave the running a reason for there wt loss.  It was also good to hear about some of the mistakes we all made when we first started out.  It made me feel more human and not so embarrassed about mine. :)  I guess we all learn from our mistakes!  :)  Slow and steady is the key, especially when first starting out.

Food wise, I have been a good girl again in this area as stated above. I got myself back on track and I am avoiding chocolate at all costs right now... except my after run chocolate milk of course. :)  OH!  I found Nesquik chocolate syrup with less sugar in the store yesterday!  This is great because I can mix it with my skim milk and it is cheaper and better in pts. :) I have found that the lowest pt chocolate milk so far is the Dairyland brand but it is hard to find.  The other Lucern and Beatrice are higher.  So, it was a great find for me. :)  My body after my run's is thanking me too.

I am still not smoking!  And yes, I really have to update the bottom of my post. :)

run: hills x 5, outside, temp -8 and sunny, 9.44km/1:20:35, avg 165 bpm 8:32min/km, very slow pace as I was doing the hills in the middle, 3k warmup and 3k cooldown, I took the hills easy at the same exertion as I felt running on the flats, since I have been running my hills before on the treadmill my knees took not as highly to the downhill running, I stretched, iced and took ibuprofen, I will have to remember to take extra glucosamine for my joints, I wore too much clothing as I thought it would be colder out. (3 layers) It was a steady run with no walking breaks and only stopped 2x for some stretching.  Yeah!  A PB for me in how long I lasted running straight for me!

Quit Smoking:

I have to pt this out.

I just came across this url in the GDT posts I was reading... Have some kleenex with you before you watch. (click on words)

A last lecture

All I can say is WOW!! 

nuff said...