don't give 110 percent

"My first understanding was that you could not become a distance runner quickly. I began gradually, not doing too much."
-Henry Rono,

I read this exerpt from the "Runners Book of Daily Inspiration" this morning and I wanted to share it with you. Enjoy!


Running is a wonderful sport because you can do very little and still get a lot from it. By giving only the minimum, you can almost get the maximum. In what other activity can you say that?

Once of the oldest and tiredest cliches in sports is about the athlete who gives "110," if you give 110 percent in running, you're giving way too much.

It makes no sense to push that hard, especially in a work-out. When training, put forth only 60 or 70 percent of your capacity on average. Start low and build your endurance, and over time your capacity will grow.

A little bit counts for a lot in running, like putting the small change that's in your pocket into a coin bank at the end of the each day. Those dimes and quarters may not seem like much at first, but you'll be surprised how fast they can accumulate.

Running a little every day-not doing too much- is a surefire way to build, wealth of body and mind.

the right kind of grains!

"I never say, 'Don't do' anythng. I say, 'Take care of the ball; hold onto the ball.' I never say, 'Don't jump offside or 'Don't get beat deep' or 'Don't throw interceptions.' I say, 'Throw it to our guys. Hang onto it.'"
-Steve Mariucci, football

The right kind of grains!

There are greater evils in this world than white rice, but the refined, processed grain is by no means your strongest dining option. It's time to rise above white rice, and get to know your whole grains - better for your digestion, your heart, and, we'd argue, your soul.

Quinoa: A staple of the famously fit ancient Inca, quinoa is high in fibre and in blood- and muscle-boosting iron. It has a faster cooking time than pasta and is lower in carbs.
Recipe: Curry the quinoa and add mango

Kamut: Thought to have originated in Iran, Kamut is technically a type of wheat. Use it in any recipe that calls for flour - to make bread, pasta, cereal and more.
Recipe: Sub kamut into banana, raisin and oatmeal pancakes

Buckwheat Grouts/Kasha: This Eastern European staple, which has a full-bodied, nutty taste, is predominantly used to feed cattle, horses and poultry in North America.

Oats: Ditch the sugary Raisin Bran and opt for oats. They contain more soluble fibre than any grain, and they're cheap and easy.
Recipe: Add walnuts and flaxseed to make granola.

Brown Rice: This nutty rice is un-milled, unbleached and more nutritious than its white cousin.