Just a throw away post to add some photos. Nothing to do with living the glutton free lifestyle...

Molalla Cycling Routes

Over the last 18 months of extensive cycling in the Molalla area, I have compiled a few routes -- some easy and flat, and some longer or with sustained, steep hill climbs.

A few of our more common routes are listed below. You can view the map and elevation profile if you click on a link.

• 14.5 mi. / SW of Molalla: https://www.strava.com/routes/2722833231498041326 (Few hills & flat)
• 15.75 mi. / Wilhoit Springs: https://www.strava.com/routes/20294362 (Sustained gradual climb out, fun downhill on way back, then some shorter climbs)
• 16.0 mi. / Wilhoit: https://www.strava.com/routes/20294450 (Adds steeper Soda Springs climb)
• 16.0 mi. / SW of Molalla: https://www.strava.com/routes/20640165 (Some hills and flat)
• 16.5 mi. / West: https://www.strava.com/routes/2724282788991035788 (Flat)
• 17.5 mi. / Molalla River Corridor: https://www.strava.com/routes/20640311 (Trout Creek & back - pretty flat)
• 17.5 mi. / East: https://www.strava.com/routes/2713807265374225276 (Long steep climbs, downhills, and roller coasters)
• 18 mi. / South: https://www.strava.com/routes/2712713512061987632 (Multiple steep climbs)
• 19 mi. / Trout Creek: https://www.strava.com/routes/2711702313896994410 (Some flat + long steep climb)
• 20 mi. / SW of Molalla: https://www.strava.com/routes/2718155690781360278 (Few hills, then flat)
• 20 mi. / Blair & Wilhoit: https://www.strava.com/routes/20294544 (Long steep climbs)
• 20.5 mi. / South: https://www.strava.com/routes/2711693804193688332 (Steep climbs & downhills)
• 21 mi. / SW of Molalla: https://www.strava.com/routes/2715225361769456858 (Steep climbs & flat)
• 21.5 mi. / West: https://www.strava.com/routes/2708448708475601764 (Mostly flat)
• 24.5 mi. / West: https://www.strava.com/routes/2710522307333165996 (Mostly flat)
• 27.5 mi. / West: https://www.strava.com/routes/2724283532042204060 (Mostly Flat)
• 28.5 mi. / West: https://www.strava.com/routes/2709134212268336698 (Mostly flat)
• 30 mi. / Marquam: https://www.strava.com/routes/29085480 (Some hills and flat)
• 31 mi. / South: https://www.strava.com/routes/2714141703610432172 (Long steep climbs)
• 34.3 mi. / Colton & East: https://www.strava.com/routes/20294101 (Multiple long steep climbs)
• 37 mi. / Mt. Angel: https://www.strava.com/routes/29074627 (Some hills and flat)
• 39.2 mi. / Molalla River Corridor: https://www.strava.com/routes/20294248 (To end of pavement, longer hill climbs past 2nd bridge)
• 40 mi. / West to Hubbard: https://www.strava.com/routes/24490108 (Mostly flat)
• 62 mi. (100 km) / St. Paul: https://www.strava.com/routes/29030628 (Mostly flat -- turn around at downtown St. Paul for 52 miles)

Happy cycling!

Just Say No

In the early 1980s, first lady Nancy Reagan launched a campaign to "Just Say No" to illegal drugs. My goal is to also apply that philosophy to prescription drugs as I grow older, and so far it's working.

I received more great news today from another set of labs, this time about my A1C numbers. Without using any prescription medications, my numbers have dropped well below the "prediabetic" range I had crept into. A1C test result reflects your average blood sugar level for the past two to three months. Specifically, the A1C test measures what percentage of your hemoglobin — a protein in red blood cells that carries oxygen — is coated with sugar (glycated).

A1C percentages of 5.6 or lower are considered normal, and anything above that is prediabetic. Anything 6.5% or higher is considered full-on diabetes. 

My A1C numbers over the years look like this:

April 2011: 5.6%

April 2013: 5.7%

April 2014: 5.8%

May 2015: 5.6%

Sept. 2019: 5.2%

The only things that changed during that time-frame were the lifestyle changes I have documented on this blog, with the end result being considerable weight loss:

-- Eating a balanced diet

-- Drinking lots of water (no soda pop)

-- Exercising regularly

-- Reducing portion size

As I stated in a 2014 post, a common misconception is that you need to reduce your intake of starches and simple sugars in order to reverse the trend towards Type II Diabetes; but obesity is actually one of the primary factors, as it stresses your body's cells, which can cause them to suppress the signals of insulin receptors, which then leads to insulin resistance.

With Type II, either your body doesn't produce enough insulin on its own, or your body's cells ignore the insulin. When you eat starches and sugars, your body breaks them down into glucose, which is a basic fuel for the cells of your body. Insulin moves the glucose from the blood into the cells. 

If you aren't producing enough insulin on your own, or your body's cells are stressed to the point that they resist the insulin altogether, then you end up with excess glucose levels in your blood, which can starve your cells for energy, and over time the high glucose levels may harm your eyes, heart, kidneys, and nerves.

If you have been diagnosed as prediabetic, don't accept that you will need to depend on prescription medication to combat this disease. Take matters into your own hands and change your own life for the better! It may not be cutting edge technology, but the divine wisdom of "don't be a glutton" holds true today.

Must be doing something right...

I went to the doctor for cholesterol labs today ("Lipid Panel"), and the results were much improved -- so I must be doing something right! It had been 5 years since I'd had the same labs done -- you can see the difference below:

The results from 2013 were even worse than 2014, with Cholesterol at 211, Triglyceride at 175, HDL at 45, and LDL at 141. Never let anyone tell you that a balanced diet and regular exercise can't improve your health.

My weight has fluctuated a little in the almost 5 years of being "glutton free", as has my level of self control with regard to what, and how much, I eat. If I hadn't picked up cycling after last year's running injury, I don't think I could have maintained this. I'm so thankful for the support of the running and cycling groups that I see on a weekly basis -- they truly are a God-send.

I was curious about my blood sugars (A1C), but my doc didn't order those labs, so he must not be concerned about them since the last result from 2015 had returned to the normal range. Hallelujah!

This is a very simple concept, thousands of years old, and it works. Don't be a glutton. I know, it's definitely not as easy as it sounds, and it's not as glamorous as some of the fad diets; but with a little willpower and hard work, it can be very effective.

Special Kind of Crazy

At one point during my Half Fanatics qualifying string of half marathons, someone jokingly told me I was a "special kind of crazy". I simply replied, "thank you".

Now three years later, I just finished my 11th half on Saturday (my legs have finally recovered), and I will join a group for a metric century (62-miles) bike ride on Sunday. #specialkindofcrazy

The half marathon serves as my old way of setting a challenge to overcome, and the bike ride is hopefully the way of the future for me. #crosstraining

Glutton Free Lunch

Breakfast casserole with hot sauce, and a side of strawberries (in a little maple syrup).

Freedom 5K

Picture this: Small town America on the 4th of July, and the streets are lined with thousands of people -- families, rodeo fans, veterans, grandparents, young and old alike; all waiting with much anticipation to watch one of the largest Independence Day street parades west of the Mississippi. Now, imagine that they are also waiting to cheer on YOU. 

That's right, you too can run or walk the Freedom 5K road race in Molalla, Oregon, just ahead of the Giant Street Parade. How often do you get a chance to have your spirits buoyed by thousands of adoring fans? And the best part is the little kids along the course who are always happy to give high-fives to runners and walkers -- they don't know, or care, if you are in 43rd place of 343rd place, they're just out there having fun. 

All participants receive a tri-blend athletic t-shirt, a Molalla Buckaroo rodeo ticket, and a finisher's medal. There is a fee to run/walk the Freedom 5K, but all profits are donated back into the Molalla community. To register, go to: http://molallarunningclub.com/races/freedom-5k/

You can also register the morning of the race, but numbers are capped at 575 participants, and this has become a very popular race, so keep that in mind. I'm bummed that I won't be around to run it this year, so someone else is needs to go an have fun in my place.

Here's a fun course preview from the 2015 Freedom 5K:

4:29

I have posted about encouragement before, but have been wanting to look at it a little more in-depth, and maybe from a slightly different perspective. One reason for starting this blog was to write about how following God's basic principles ("don't be a glutton") has made positive impacts in my life, and I can't honestly look at the topic of "encouragement" without viewing it through the same lens.

2016 was quite a year for me and my family. I ran a whole bunch of half marathons, we committed to being part of a new church congregation (Foothills Community Church), and I discovered the joys of group runs with the Molalla Running Club. After about a year attending Foothills, we really started to feel confirmation that this was where God had been leading us; and after one week with with an especially stirring message and several "taste and see the Lord is good" moments, I sent notes to some of the pastors, letting them know how much I appreciated them.

That Saturday at running club, I had a chance to run and chat for a while with Pastor Jon (the leader of MRC and worship pastor at Foothills) and he said something I wasn't quite prepared for: "I think you have the gift of encouragement". My reaction was one of, "no, you've got the wrong guy", and I quickly deflected that notion; noting how my wife was the one gifted at encouraging others, and any encouraging I was doing was just from what I had learned in recent years during my service at our former congregation, or possibly from managing a small family business. But coming from someone who I had learned to respect and appreciate, the statement stuck in my head.

Maybe Jon has the ability to see gifts in others. Maybe it was simply prophetic. Maybe there was truth to what he had said. I definitely wanted to be "an encourager", but being human, there were many times in the past when I had failed miserably at this -- when I had let negative words dominate my conversation, engaged in unhealthy communication practices, and let a sometimes cynical heart cloud my outlook. Luckily, we don't need to hang on to the past -- as another Foothills pastor (Sam) so profoundly stated this week, "God's greatest victories aren't in your history. Stop looking back."

In the following weeks, I began to take Jon's words to heart, earnestly trying to follow through with what all followers of Christ are instructed to do in Ephesians 4:29:

"Do not let any unwholesome talk come out of your mouth, but only what is helpful for building others up according to their needs, that it may benefit those who listen."

The great thing about encouragement is that there's no need to form a committee or ministry team to go around encouraging others. It's something we can all do. It's especially important in a church setting, but it also needs to be reflected on the rest of the world -- shining light, "like a city on a hill". Even those who don't feel gifted in this area are called to speak kindly to, and of, others.

There was a time when I thought it was somehow fake to present a positive outlook to the world around you when so many things in life seem to try and drag every last ounce of positive energy from you. On the flip side, I thought that the truly uplifting people around me must be leading perfect, problem-free lives of ease. But then I realized they were living in the same broken world that I was, experiencing the heart-breaks and setbacks that we all experience; and the difference was their genuine desire to follow Christ, and to reflect His light to others. They were making a conscious choice to GO BEYOND the difficult situations life deals out, and choosing to build others up instead. That is who I want to be, too.

So what part of this is the "gift" Jon referred to? It might be in the fact that writing comes easier to me than speaking face-to-face, so sending encouraging notes to others seems natural for me. Maybe it's the fact that I'm willing to say something at all. So often we think that others just know that they are appreciated, when the truth is that everyone benefits from a little encouragement from time to time, no matter how accomplished and confident they may appear. 

To truly lift others up, I need to be willing to say it in person, too; and that is something I am working on. The starting point is making sure that what I say in person, and what I post on social media, reflects the light of the One whom I claim to follow -- Jesus Christ. That is where it has to start. I'm not perfect, and I know I will fail at this again; but I will keep trying, regardless.

Run With Endurance...

Not every race is going to be perfect. Sometimes more perseverance is required. Just keep your eyes focused on what's ahead, keep putting one foot in front of the other, and breathe.

It's Complicated...

Again, I am not a medical professional in any way, and am not giving medical advice.

As I have been following the recommended treatment for PTT (Posterior Tibial Tendonitis), I have noticed that the protruding area below my medial malleolus, which I had assumed was my inflamed tendon, was quite hard and bony. That always seemed very strange, so I decided to research it further...

What I found is that approximately 10% of the population has the same protrusion just above their arch, and it is called an "Accessory Navicular Bone" -- lucky me. It's basically an extra chunk of bone that has been present since birth, but is only now deciding to cause trouble for me. Once it does start to cause trouble, it they call it Accessory Navicular Syndrome -- here's a good article discussing this: Accessory Navicular Syndrome

Here's what the article has to say: "Many people with accessory navicular syndrome also have flat feet (fallen arches). Having a flat foot puts more strain on the posterior tibial tendon, which can produce inflammation or irritation of the accessory navicular." 

The article also states that the "accessory" can start to present problems due to "excessive activity or overuse". Yep, that would probably be the cause.

Here is a photo of what a protruding accessory navicular bone looks like (not my feet).

As shown in the photo, the accessory navicular on my left side protrudes further than my medial malleolus, especially when I bear weight on that foot, and my arch drops to the floor. I also have the accessory on the right foot, but it is not as pronounced as the left, and that arch has not fallen to quite the same degree.

Much of the information out there on the web suggests that surgery is the best way to take care of this condition, but some of that info also suggests that it can be a very complicated surgery with a long recovery time, as there is often tendon attached to the area slated for removal. I did find one YouTube video from a podiatrist who suggests that surgery is over-prescribed, although I don't know if he is taking distance running into account. Here is the video:

I have been trying to keep a stubborn, bullheaded, attitude about running, and even got 5.5 miles in yesterday afternoon; but this really does present complications to my overall plan. The current plan is to tough it out and complete half marathon #10 in 27 days, but after that; my plan will likely involve visits to my doctor, and likely a podiatrist and/or physical therapist. 

At this point, if I could back my mileage off and only run 10K races, I would be thrilled. Until I have a doctor tell me that I need to stop running, I'm rolling with my theme song for the next 3 weeks: Marchin On by OneRepublic

Flat Feet, Over-pronation, and Running

The following is not intended as medical advice. If you think you have similar issues, you really should see a doctor or physical therapist.

Ever since I was first fitted for running shoes, I've known that I over-pronated to some degree -- in other words, with each foot-strike on the ground, the inside of my ankle rolls inward, my arch flattens, and things don't line up like they are supposed to.

"Stability" shoes did the trick for me up to about 10 miles per week, but once I got beyond that, I had to jump to full-on "motion control" shoes, as I started to get posterior tibial tendon pain as the miles increased. Motion control shoes have a "medial post' built into inner base of the shoe to keep your ankle from rolling inward; but unfortunately, they have limited support for the actual arch. My motion control Brooks Beasts got me through 5 half marathons in the spring/summer of 2016; but since April 2017, I have struggled with more foot pain due to this overpronation.

As you can see in the following diagram, the posterior tibial tendon starts under the medial malleolus (inner ankle bone), and runs up the back side of the tibia. Overpronation and a flattening arch put extra strain on that tendon, leading to pain and inflammation.

A while back, my doctor had recommended looking into orthotic arch supports from a local "sports medicine" specialty store, so I finally decided to stop in and see them. Their recommendation was not expensive custom orthotics, but a good quality off-the-shelf insert that would provide some cushion and support. I'm still not quite back to full-on running yet, but just wearing the orthotics around feels so much better, and I find the inserts they recommended to have a very natural feeling arch for my foot. I just bought a second pair for my everyday shoes, so I don't have to worry about transferring sweaty insoles.

As I stated above, if you have pain in your foot, you should seek the advice of a medial professional (which I am not); but it doesn't hurt to do research online to at least narrow down where the pain might be coming from. Here's a great video that I found while searching YouTube -- Bob & Brad are great:

My pain is exactly where they stated it would be -- originating in the arch area, with greatest pain focused directly under the medial malleolus, and sometimes radiating up the tendon past my ankle. Here is a video showing their top treatments for this disorder -- it seems to support everything else I've read online, although this is very simplified. There's a full list of exercises you can do to strengthen this area.

Another option that I'm trying out is the use of KT Tape (Rock Tape is similar). While it doesn't really "treat" the issue, it can provide added support, and take strain off of the tendon. I've heard that it is best to have a professional apply the tape the first time, so you can see what it feels like, but of course YouTube has videos for doing it yourself. Actually, a professional applies it in the video, but they show you how to do it -- and it is an awkward procedure when applying it yourself.

I am in the process of combining the old "R.I.C.E." recovery treatment (Rest, Ice, Compression, Elevation), but am also incorporating some of the treatments mentioned by Bob & Brad. I still have not abandoned all hope of running my 10th half marathon, which is scheduled for April 21st (just over 3 weeks away). 

I realize that at some point I need to follow my own advice and go visit an actual physical therapist; but right now, this is where this stubborn old mule is at.

Oregon Spring Quarter Marathon

It was a good day. Noah and I ran the Oregon Spring Quarter Marathon today, and we both had a lot of fun.

Noah got 1st in his age group, and I got 2nd in mine. I was also awarded the 1st place Male "Masters" medal because the overall race winner was in the masters category, and couldn't get both medals. Thank you to everyone who supported me in my recent injury recovery efforts! This was totally unexpected.

May 2017

I have now been blogging (off and on) about my health battles for three years, so it's time for an update. 

I went to the doctor yesterday and weighed in 70 lbs. lighter than I did 6 years ago, and somehow 5 lbs. lighter than a year ago (maybe 5 half marathons since then had something to do with that). My A1C numbers have been good the last three years, so the doc says I'm out of the pre-diabetic danger zone, and he doesn't want to see me for a couple years. Woo-hoo! Thank you, running and healthy eating! 

Keep battling out there. All the hard work pays off in the eventually.

Support and Encouragement

Let's talk about support and encouragement for a minute.

It seems to be human nature that when someone is going through a difficult time, or trying to accomplish something challenging, we offer support and encouragement. This support can come in many forms -- it could be as simple as kind words and encouragement to continue the battle, or it could be sending a card, or even making meals and helping with household chores; depending on what exactly a person is going through.

During the time that I was struggling to lose weight, I found the encouragement of friends, whether in person or on social media, really buoyed my resolve to keep going. I can honestly say that I don't think I could have done it without the occasional, "You're looking great, keep it up!", or even posting a comment on Facebook saying, "Go get it!". It was these positive thoughts that filled my head as I ran that first Volcano Half Marathon, and it was those people that I immediately wanted to thank as I yelled, and typed, "I did it!". 

This entire experience of discovering fitness, combined with recent thoughts on the importance of exuding positivity rather than negativity, has really taught me the value of encouragement. But just as encouraging others during struggles seems to be a natural response, so does complaining about things like your job, yard work (I struggle with this one), the weather, your town, your boss, your pastor, your local places of business, etc. It isn't easy to stop yourself from complaining about something that bugs you, but I truly believe that it must be done -- or you risk letting that negative mentality affect all of your thoughts. It is my goal to build others up, whenever possible, rather than tear them down.

I will admit that I have fallen for "the dark side" of thinking in local Facebook groups in the past, but I have made a concerted effort to only make positive posts. It takes real discipline, especially when there seems to be a perfect setup for a snarky, sarcastic comment. I have to slap my own hand and say, "No".

As I look at my friends' posts on social media, I see a vast array of interests, hobbies, and vocations posted -- you name it; dogs, cooking, gardening, home improvements, CrossFit, running, what they are doing at work, volunteering, their kids, vacations, brewing beer, drinking coffee (even roasting their own coffee), and on and on. How often do we think to ourselves, "Oh great, there goes so-and-so posting again about such-and-such"; rather than maybe offering words of encouragement and support. It really doesn't take any more effort than the negative thoughts, once you've trained our brain to stop with the negativity.

One of the things I have really enjoyed about the running community is the mutual support and encouragement. I first discovered it with that very first half marathon, and I have experienced with every race since then, as well a with the Molalla Running Club (especially with the running club). 

Sure, there are runners who only care about beating everyone else, or being close to the front every time, but the vast majority are middle of the pack runners who choose to race because of the supportive community that is there. These people remain and encouragement to me to this day. It's attitudes like the following saying that are prevalent in the running community, and the ones that continue to inspire me.

It's doesn't matter how slow you run, just don't stop moving forward.

Encouraging others is something I am still working on. For some people, like my wife, it seems to come more natural than it does for me. But I have seen first hand what encouragement can do, and I am committed to continuing to make a positive contribution to my community, whether it's social media or real life. Who's with me?

Food For Life

One of the most difficult parts of trying to live truly "glutton free" is keeping processed and artificial foods out of your diet. I have done my best to eliminate the big offenders from my diet -- things like high fructose corn syrup, partially hydrogenated oils, and genetically modified organisms; but I will admit that I have a long way to go in making my daily diet consist completely of natural, organic, whole foods.

Why do I mention this? Well, yesterday I made a connection through Molalla Running Club (and the Run Molalla Series) -- a connection with a group in the Molalla area called Food For Life, which focuses on community education of whole food diets, locally sourcing real food, and living a healthier life through your food choices. I have not yet attended any of the meetings, but I'm excited to make the connection.

Here's a link to their Facebook page: https://www.facebook.com/foodforlifegroup/

One of the main points of "The Glutton Free Diet" is watching portion control and calorie intake, and you can't do that in a healthy way if you don't eliminate the empty calories that come from things like soda pop and prepackaged snack foods. You have to make sure that the food on your plate is full of the nutrients your body needs to get you through the day -- preferably with as little help from supplemental medications as possible.

I look forward to learning more about Food For Life in the coming months. It's great having a resource like this in our area that is committed making a positive contribution to the community around them. 

Pain does not define me...

With life, as with running...

Molalla River Trail Race

Sasquatch. Mud. Rain. Natural beauty. Ferns. Big trees. A challenging course. Molalla River Trail Race. Fun.

#molallarivertrailrace #mrtr #bigfootrace 

Have you considered a running club?

When I first started running, it was a completely solitary endeavor, and I was perfectly fine with that. As I started to add more mileage, some of my runner friends suggested that I sign up to run a race; but by that point I was so comfortable running solo, the thought of breaking from routine and running with a bunch of other people had no appeal at all. I did enter a race anyway (that was my first half), and the rest is history. 

At some point during that conversation about entering a race, it was suggested that I join the local running club (Molalla Running Club) sometime for a group run. That sounded even more preposterous! First of all, I'm a slow runner. Second, I run by myself with earbuds in, blasting music; how am I supposed be social while doing that? Lastly, I'm an introvert; and that just sounds scary. 

So, I avoided the group run idea for a while, but I had begun to see the appeal of doing races, so I ran two more half marathons and a 10K. 

In October of last year, I heard about a trail race (Molalla River Trail Race) that MRC was putting on, and I really wanted to go volunteer in some way, but had plans that Saturday. The next event was a Thanksgiving morning "Turkey Trot", an untimed fun run through the Molalla area, and also a benefit for a program that provides lunches for local families. It was basically a really big group run, and it was for a good cause; and it was fun. 

Did I really just say that? Yes. It was fun. 

I still wasn't convinced the group run was my thing, but I wanted to give it a few more tries; so in early spring of this year, I joined the running club when I could. Faces soon began to look familiar, and many of my fears began to fade away. The group even inspired me to tackle a race that I had always considered my nemesis, the Goat Mountain Gallop; as part of the "Run Molalla Series". 

A little over a month ago, my 14-y.o. son, Noah, had a chance to join us for a group run. The gang decided to do a fairly hilly 7.4 mile route, and the longest Noah had ever gone was 6.2 miles (a week or two before that). The group set off like normal, forming several pace groups, with Noah and I at the back. I tried to lead us at a decent pace, but Noah was really dragging, because he thought he needed to save energy for the longer run. About 3 miles in, the front group doubled back and picked us up, making sure to engage Noah in conversation. Gradually they were able to pull him ahead faster and faster, until I informed him we'd reached the halfway point -- he thought we were still on the first mile! From there on he ran near the front of the pack, and really had fun with the group on the way back. 

As a father, it's hard to express in words how much I truly appreciated the support and encouragement offered to my son that day. 

Now here we are in October, and I would definitely consider myself to be a part of the Molalla Running Club, and the club a part of me. I can't make it every week, but I try to be there whenever possible. After looking at the mission statement of MRC, I realized why it seems to be working so well for me; it fits right in with why I started this weblog in the first place. 

"We strive to build a healthier community through inspiring people to walk or run, developing tourism in our town through hosting races, and provide an environment for people to form healthy relationships."

Yes, I want to be a part of that, and it's happening right here in my own community. Sure, if you think about it on a basic level, it's just running. But it can be so much more than that. 

Running with a consistent group can be motivating and inspiring, and the new friendships that come out of it can be pretty cool, too. This year I'm not just helping mark trails for the Molalla River Trail Race, but I'm also running the 10K. Running the route two days in a row may seem a little crazy, but I know I've got a great support group right there to push me along. 

So, have you considered joining a running club? It doesn't hurt to give it a try... 

Slow & Steady

Half marathon #7 is now complete... 

Let Freedom Ring

The 9/11 terrorist attacks, which took place almost 15 years ago, left an indelible mark on my life, and had a direct effect on the person I have become. Before 9/11, my wife and I weren't sure if we ever wanted to have kids, as we seemed perfectly happy living life by ourselves; but the attacks made us rethink some of our priorities, especially the importance of family. It was in the weeks that followed that terrible day, that we decided it was time to start our own family.

What I did today would not have been the same without that rethinking of priorities -- I ran Molalla's Freedom 5K run with my 13-year-old son. This was our first time running an actual race together, and it was one of my most satisfying moments as a father, even if he did smoke me in the last quarter mile. I hope that he is able to use his natural running gifts and talents in the years to come; whether it's on some kind of track team, or just running to stay in shape.

Running on Independence Day seems appropriate to me, as it is one activity where I truly feel free when I am out doing it. There aren't many experiences that can give you the same sense of "freedom".

This race was especially fun because it took place right before Molalla's big parade, so the streets were lined with lots of friends shouting out words of encouragement along the way. Here's an action shot from one of our friends:

My son's performance was better than two minutes under the pace we trained at, and the race-day adrenaline seemed to really give him a boost. We were together right up until the end, when he wanted to kick it into another gear and finish strong -- he finished 23 seconds ahead of me. We hope to make it an annual tradition, but next year I'm going to try and beat him! ;-) But realistically, unless they turn it into half marathon race, I really don't think I stand a chance against his young legs.

To top it all off, my wife and daughter got up extra early and helped with registration before the raced started; and then we all watched the parade together as a family after the race. This sounds like a great family tradition to me.

Happy Independence Day from The Glutton Free Diet! I hope you got to celebrate your freedom in a way that was meaningful for you.