Jogging Time Quotes

Shepley jogged around the front of the Charger, and then slid into the driver’s seat. “I’m still taking the official position that this is a bad idea.” “Noted.” “Then where?” “Steiner’s.” “The jewelry store?” “Yep.” “Why, Travis?” Shepley said, his voice more stern than before. “You’ll see.” He shook his head. “Are you trying to run her off?” “It’s going to happen, Shep. I just want to have it. For when the time is right.” “No time any time soon is right. I am so in love with America that it drives me crazy sometimes, but we’re not old enough for that shit, yet, Travis. And … what if she says no?” My teeth clenched at the thought. “I won’t ask her until I know she’s ready.” Shepley’s mouth pulled to the side. “Just when I think you can’t get any more insane, you do something else to remind me that you are far beyond bat shit crazy.” “Wait until you see the rock I’m getting.” Shepley craned his neck slowly in my direction. “You’ve already been over there shopping, haven’t you?” I smiled.

Running should be saved for the times when you're being chased.

We think that if we just meditated enough or jogged enough or ate perfect food, everything would be perfect. But from the point of view of someone who is awake, that’s death. Seeking security or perfection, rejoicing in feeling confirmed and whole, self contained and comfortable, is some kind of death. It doesn’t have any fresh air. There’s no room for something to come in and interrupt all that. We are killing the moment by controlling our experience.

You look tired," Rachel told Jason. "I wish I could jog and sleep at the same time." "Can't you?" Ferrin asked, joining them at the little cascade. "I always imagined that you could sleep rolling down a mountainside in a barrel." "I probably could today," Jason conceded.

Research has shown that creativity is enhanced when performing straightforward mechanical tasks such as jogging, cooking and driving. Unobstructed thinking time is always useful.

Do I have an original thought in my head? My bald head. Maybe if I were happier, my hair wouldn't be falling out. Life is short. I need to make the most of it. Today is the first day of the rest of my life. I'm a walking cliché. I really need to go to the doctor and have my leg checked. There's something wrong. A bump. The dentist called again. I'm way overdue. If I stop putting things off, I would be happier. All I do is sit on my fat ass. If my ass wasn't fat I would be happier. I wouldn't have to wear these shirts with the tails out all the time. Like that's fooling anyone. Fat ass. I should start jogging again. Five miles a day. Really do it this time. Maybe rock climbing. I need to turn my life around. What do I need to do? I need to fall in love. I need to have a girlfriend. I need to read more, improve myself. What if I learned Russian or something? Or took up an instrument? I could speak Chinese. I'd be the screenwriter who speaks Chinese and plays the oboe. That would be cool. I should get my hair cut short. Stop trying to fool myself and everyone else into thinking I have a full head of hair. How pathetic is that? Just be real. Confident. Isn't that what women are attracted to? Men don't have to be attractive. But that's not true. Especially these days. Almost as much pressure on men as there is on women these days. Why should I be made to feel I have to apologize for my existence? Maybe it's my brain chemistry. Maybe that's what's wrong with me. Bad chemistry. All my problems and anxiety can be reduced to a chemical imbalance or some kind of misfiring synapses. I need to get help for that. But I'll still be ugly though. Nothing's gonna change that.

Memory offers up its gifts only when jogged by something in the present. It isn't a storehouse of fixed images and words, but a dynamic associative network in the brain that is never quiet and is subject to revision each time we retrieve an old picture or old words.

First of all, it was October, a rare month for boys. Not that all months aren’t rare. But there be bad and good, as the pirates say. Take September, a bad month: school begins. Consider August, a good month: school hasn’t begun yet. July, well, July’s really fine: there’s no chance in the world for school. June, no doubting it, June’s best of all, for the school doors spring wide and September’s a billion years away. But you take October, now. School’s been on a month and you’re riding easier in the reins, jogging along. You got time to think of the garbage you’ll dump on old man Prickett’s porch, or the hairy-ape costume you’ll wear to the YMCA the last night of the month. And if it’s around October twentieth and everything smoky-smelling and the sky orange and ash gray at twilight, it seems Halloween will never come in a fall of broomsticks and a soft flap of bedsheets around corners.

Here's the last thing that occurs to me as Sarah recedes in the rearview mirror, slamming out of the car, jogging across the parking lot: If you're one tardy away from missing out on a big competition, you should probably make your coffee at home.

History, you see, is like the interlocking wheels turning in a ticking-thing. Something unexpected happens, some sort of hiccup... the wheels are jogged... and then they set off again, beating out the time in a new pattern.

When you get older, you notice your sheets are dirty. Sometimes, you do something about it. And sometimes, you read the front page of the newspaper and sometimes you floss and sometimes you stop biting your nails and sometimes you meet a friend for lunch. You still crave lemonade, but the taste doesn’t satisfy you as much as it used to. You still crave summer, but sometimes you mean summer, five years ago. You remember your umbrella, you check up on people to see if they got home, you leave places early to go home and make toast. You stand by the toaster in your underwear and a big t-shirt, wondering if you should just turn in or watch one more hour of television. You laugh at different things. You stop laughing at other things. You think about old loves almost like they are in a museum. The socks, you notice, aren’t organized into pairs and you mentally make a note of it. You cover your mouth when you sneeze, reaching for the box of tissues you bought, contains aloe. When you get older, you try different shampoos. You find one you like. You try sleeping early and spin class and jogging again. You try a book you almost read but couldn’t finish. You wrap yourself in the blankets of: familiar t-shirts, caffe au lait, dim tv light, texts with old friends or new people you really want to like and love you. You lose contact with friends from college, and only sometimes you think about it. When you do, it feels bad and almost bitter. You lose people, and when other people bring them up, you almost pretend like you know what they are doing. You try to stop touching your face and become invested in things like expensive salads and trying parsnips and saving up for a vacation you really want. You keep a spare pen in a drawer. You look at old pictures of yourself and they feel foreign and misleading. You forget things like: purchasing stamps, buying more butter, putting lotion on your elbows, calling your mother back. You learn things like balance: checkbooks, social life, work life, time to work out and time to enjoy yourself. When you get older, you find yourself more in control. You find your convictions appealing, you find you like your body more, you learn to take things in stride. You begin to crave respect and comfort and adventure, all at the same time. You lay in your bed, fearing death, just like you did. You pull lint off your shirt. You smile less and feel content more. You think about changing and then often, you do.

He hopped lightly from the stairs and jogged off to join his friends. “Wish me luck!” he called over his shoulder. “Good luck,” I said automatically and then wanted to kick myself. Good luck? Have a lovely time, Mal. Hope you find a pretty Grisha, fall deeply in love, and make lots of gorgeous, disgustingly talented babies together. I sat frozen on the steps, watching them disappear down the path, still feeling the warm pressure of Mal’s hand in mine. Oh well, I thought as I got to my feet. Maybe he’ ll fall into a ditch on his way there. I

It was long past lunch time, but there were people at nearly every table, more milling around with trays. I stayed back just inside the door and scanned the sea of faces. Beside me, Simon murmured. "One, two, three--" "There," I grunted and strode toward Chloe's table. "Damn," he said as he jogged to keep up. "Three seconds. That's a record." I scowled at him. "What?" he said. "It's cute." My scowl deepened. "So cute," he said, grinning. "Incredibly, adorably cute.

Adam ” Lori called loudly enough for me to hear her but not so loud that her voice would carry up to my mom in the marina office- or to her dad who might be listening from their screened porch facing the water. “I came over to get some tips from the boys about teaching Tammy and Rachel to board. Of course I did not come over here to see you. How could you think such a thing That would be disobedient.” I held up the wax. “For my own disobedience I have to buff the boat. Then I’m going for a jog.” She tilted her head. Probably her eyes widened but I couldn’t see them behind her sunglasses. I hated not being able to see her eyes. She asked “In this heat?” I didn’t mind jogging in the heat. The heat was a big friendly animal that liked to wrestle and only occasionally sat on me until I lost my breath. Anyway she was missing the point. I repeated carefully ”I am GOING for a JOG.” “I HEARD you the FIRST time ” she said. “It’s late afternoon in the middle of June. It’s ninety-five degrees out here.” “He means he’s GOING for a JOG” Rachel and Tammy said at the same time. “He’s GOING for a JOG.” Lori still didn’t get it. Normally her blondeness was one of the things I loved about her. At the moment not so much. Exasperated Cameron told her “Adam wants you to go for a jog too.” She said “Oh ” “If you two airheads have to hook up secretly for very long ” Sean said “you’re not going to make it.

I was having dinner…in London…when eventually he got, as the Europeans always do, to the part about “Your country’s never been invaded.” And so I said, “Let me tell you who those bad guys are. They’re us. WE BE BAD. We’re the baddest-assed sons of bitches that ever jogged in Reeboks. We’re three-quarters grizzly bear and two-thirds car wreck and descended from a stock market crash on our mother’s side. You take your Germany, France, and Spain, roll them all together and it wouldn’t give us room to park our cars. We’re the big boys, Jack, the original, giant, economy-sized, new and improved butt kickers of all time. When we snort coke in Houston, people lose their hats in Cap d’Antibes. And we’ve got an American Express card credit limit higher than your piss-ant metric numbers go. You say our country’s never been invaded? You’re right, little buddy. Because I’d like to see the needle-dicked foreigners who’d have the guts to try. We drink napalm to get our hearts started in the morning. A rape and a mugging is our way of saying 'Cheerio.' Hell can’t hold our sock-hops. We walk taller, talk louder, spit further, fuck longer and buy more things than you know the names of. I’d rather be a junkie in a New York City jail than king, queen, and jack of all Europeans. We eat little countries like this for breakfast and shit them out before lunch.

Time is passing : not leaden stepping But sprinting on winged feet, Quick silver slipping by.

It’s public knowledge. It’s not my problem you just found out,” his mother is saying, pacing double-time down a West Wing corridor. “You mean to tell me,” Alex half shouts, jogging to keep up, “every Thanksgiving, those stupid turkeys have been staying in a luxury suite at the Willard on the taxpayers’ dime?” “Yes, Alex, they do—” “Gross government waste!” “—and there are two forty-pound turkeys named Cornbread and Stuffing in a motorcade on Pennsylvania Avenue right now. There is no time to reallocate the turkeys.” Without missing a beat, he blurts out, “Bring them to the house.” “Where? Are you hiding a turkey habitat up your ass, son? Where, in our historically protected house, am I going to put a couple of turkeys until I pardon them tomorrow?” “Put them in my room. I don’t care.” She outright laughs. “No.” “How is it different from a hotel room? Put the turkeys in my room, Mom.” “I’m not putting the turkeys in your room.” “Put the turkeys in my room.” “No.” “Put them in my room, put them in my room, put them in my room—” That night, as Alex stares into the cold, pitiless eyes of a prehistoric beast of prey, he has a few regrets. THEY KNOW, he texts Henry. THEY KNOW I HAVE ROBBED THEM OF FIVE-STAR ACCOMMODATIONS TO SIT IN A CAGE IN MY ROOM, AND THE MINUTE I TURN MY BACK THEY ARE GOING TO FEAST ON MY FLESH. Cornbread stares emptily back at him from inside a huge crate next to Alex’s couch. A farm vet comes by once every few hours to check on them. Alex keeps asking if she can detect a lust for blood. From the en suite, Stuffing releases another ominous gobble.

Hardly had the light been extinguished, when a peculiar trembling began to affect the netting under which the three children lay. It consisted of a multitude of dull scratches which produced a metallic sound, as if claws and teeth were gnawing at the copper wire. This was accompanied by all sorts of little piercing cries. The little five-year-old boy, on hearing this hubbub overhead, and chilled with terror, jogged his brother's elbow; but the elder brother had already shut his peepers, as Gavroche had ordered. Then the little one, who could no longer control his terror, questioned Gavroche, but in a very low tone, and with bated breath:-- "Sir?" "Hey?" said Gavroche, who had just closed his eyes. "What is that?" "It's the rats," replied Gavroche. And he laid his head down on the mat again. The rats, in fact, who swarmed by thousands in the carcass of the elephant, and who were the living black spots which we have already mentioned, had been held in awe by the flame of the candle, so long as it had been lighted; but as soon as the cavern, which was the same as their city, had returned to darkness, scenting what the good story-teller Perrault calls "fresh meat," they had hurled themselves in throngs on Gavroche's tent, had climbed to the top of it, and had begun to bite the meshes as though seeking to pierce this new-fangled trap. Still the little one could not sleep. "Sir?" he began again. "Hey?" said Gavroche. "What are rats?" "They are mice." This explanation reassured the child a little. He had seen white mice in the course of his life, and he was not afraid of them. Nevertheless, he lifted up his voice once more. "Sir?" "Hey?" said Gavroche again. "Why don't you have a cat?" "I did have one," replied Gavroche, "I brought one here, but they ate her." This second explanation undid the work of the first, and the little fellow began to tremble again. The dialogue between him and Gavroche began again for the fourth time:-- "Monsieur?" "Hey?" "Who was it that was eaten?" "The cat." "And who ate the cat?" "The rats." "The mice?" "Yes, the rats." The child, in consternation, dismayed at the thought of mice which ate cats, pursued:-- "Sir, would those mice eat us?" "Wouldn't they just!" ejaculated Gavroche. The child's terror had reached its climax. But Gavroche added:-- "Don't be afraid. They can't get in. And besides, I'm here! Here, catch hold of my hand. Hold your tongue and shut your peepers!

I don't know whether it was the general anxiety of being on a date (albeit one with my would-be date sitting five people away from me) or the specific anxiety of having the Beast stare in my direction, but for some reason, I took off running after Takumi. I thought we were in the clear as we began to round the corner of the bleachers, but then I saw, out of the corner of my eye, a cylindrical orange object getting bigger and bigger, like a fastapproaching sun. I thought: / think that is going to hit me. I thought: J should duck. But in the time between when something gets thought and when it gets done, the ball hit me square across the side of the face. I fell, the back of my head slamming against the gym floor. I then stood up immediately, as if unhurt, and left the gym. Pride had gotten me off the floor of the gym, but as soon as I was outside, I sat down. "I am concussed," I announced, entirely sure of my self-diagnosis. "You're fine," Takumi said as he jogged back toward me. "Let's get out of here before we're killed." "I'm sorry," I said. "But I can't get up. I have suffered a mild concussion." Lara ran out and sat down next to me. "Are you okay?" "I am concussed," I said. Takumi sat down with me and looked me in the eye. "Do you know what happened to you?" "The Beast got me." "Do you know where you are?" "I'm on a triple-and-a-half date." "You're fine," Takumi said. "Let's go." And then I leaned forward and threw up onto Lara's pants.

I'm still in shape. I jog along the Charles each evening. If I go five miles, I get to glimpse the lights of Harvard just across the river. And see all the places I had walked when I was happy. I run back in the darkness, reminiscing just to pass the time. Sometimes I ask myself what I would be if Jenny were alive. And I answer: I would be alive.

Today, of course, there’s no need to forage and hunt to survive. Yet our genes are coded for this activity, and our brains are meant to direct it. Take that activity away, and you’re disrupting a delicate biological balance that has been fine-tuned over half a million years. Quite simply, we need to engage our endurance metabolism to keep our bodies and brains in optimum condition. The ancient rhythms of activity ingrained in our DNA translate roughly to the varied intensity of walking, jogging, running, and sprinting. In broad strokes, then, I think the best advice is to follow our ancestors’ routine: walk or jog every day, run a couple of times a week, and then go for the kill every now and then by sprinting.

Mr. Ramirez looked at Sean and me one last time and smiled. “Good luck with your jogging.” No. He didn’t just wish Sean and I happy jogging.

Perfect! Now we’re being chased by hoards of monkeys! Perhaps you would care to name their species as we’re attacked, just so I can appreciate the special traits of said monkey as it kills me!” He ran along beside me. “At least when the monkeys are harassing you, you don’t have time to harass me!” The monkeys were getting close. I almost tripped over one as it darted in front of my legs. Ren leapt over a fountain with his tiger power. Show-off. “Ren, you’re holding back. Just get out of here! Take the backpack and go.” He laughed acerbically as he ran ahead of me; then, he turned to look at me while jogging backward. “Ha! You wish you could get rid of me that easily!” He ran a bit farther ahead of me and switched to the tiger. Then he barreled back toward me and actually leapt over my running body into the throng of monkeys to slow them down. I shouted back at him while still running, “Hey! Careful where you jump, Mister! You almost took my head off!

But he liked it all, that was his secret. He saw how fleeting it would all be, how quickly the kids went through the different phases, and how once those small things were gone, they never returned. A walking child never crawled again. So secretly, it was okay with him. Rachel loved her children, he was sure of that, but she was never natural around them. She was afraid to be alone with them most of the time. She grew impatient if they hung on her or talked too long, always feeling the pull of being elsewhere. Toby could have either or both of them on his lap for hours before even realizing it. At work, he was able to sit with his patients, knowing that this was not a stepping-stone for his life but life itself. Can you imagine what it’s like to have arrived where you want to be at such a young age? That was what she never understood: that ambition didn’t always run uphill. Sometimes, when you were happy, it jogged in place.

A generation of children is not only being raised indoors, but is being confined to even smaller spaces. Jane Clark, a University of Maryland professor of kinesiology . . . calls them "containerized kids"--they spend more and more time in car seats, high chairs, and even baby seats for watching TV. When small children go outside, they're often placed in containers--strollers--and pushed by walking or jogging parents. . . Most kid-containerizing is done for safety concerns, but the long term health of these children is compromised. (35)

Whenever I was in the woods, on my own, I would have one ear pricked for the sound of approaching footsteps. I would always make sure that I knew what time sundown was, how to find the path back. I started to carry a pepper spray. I was full of impotent rage. When I saw men jogging through the trees I envied them their freedom, and this is in the full knowledge that men, too, can be attacked in quiet places. But the men I saw seemed to think they were invulnerable, just as I had on that summer day; the women, on the other hand, were more like me, all too aware of how “the great outdoors” can be a dangerous place for a lone female, even in broad daylight.

They jogged along in silence, Jem playing with the thong of the whip, and Mary aware of his hands beside her. She glanced down at them out of the tail of her eye, and she saw they were long and slim; they had the same strength, the same grace, as his brother's. These attracted her; the others repelled her. She realised for the first time that aversion and attraction ran side by side; that the boundary line was thin between them. The thought was an unpleasant one, and she shrank from it. Supposing this had been Joss beside her ten, twenty years ago? She shuttered the comparison at the back of her mind, fearing the picture it conjured. She knew now why she hated her uncle.

(...) the small of his back slick with sweat, the surprisingly soft hair brushing my body when he took control. And moved over me. "Stop it", Pritkin grated, his voice somehow cutting through the fog. But he didn't let go. I suppose he was afraid to, because a Pythia or one of her senior initiates could shift without him if there was no contact. But that left us stuck together, and that was becoming really, really- Awesome, my body piped up enthusiastically. "I told you, cut it out!" Pritkin said, sounding pissed. "You first," I snarled, snapping my eyes open to glare at him, because he wasn't exactly helping. Of course, neither did that. He must have been jogging, probably his usual early morning ten-mile warm-up before coming to torture me. At least, I assumed that was why the rock-hard abs were outlined by a damp khaki T-shirt, the thin old sweatpants were clinging in all the right places, and the sleeves of the hoodie had been pushed to his elbows, showing the flexing muscles in his forearms. And then there were those hands and those eyes and that mouth... I shivered again, a full-on shudder this time, and he cursed. But that didn't seem to matter. Because it had come out like a growl, and my body liked that, too. My hips shifted automatically, pressing us together, and I gave a little gasp because it felt so good. And then gasped again when I was abruptly released.

As Master Nathaniel jogged leisurely along his thoughts turned to the Farmer Gibberty, who many a time must have jogged along this path, in just such a way, and seen and heard the very same things that he was seeing and hearing now. Yes, the Farmer Gibberty had once been a real living man, like himself. And so had millions of others, whose names he had never heard. And one day he himself would be a prisoner, confined between the walls of other people's memory. And then he would cease even to be that, and become nothing but a few words cut in stone. What would these words be, he wondered.

It seems right now that all I’ve ever done in my life is making my way here to you.’ I could see that Rosie could not place the line from The Bridges of Madison County that had produced such a powerful emotional reaction on the plane. She looked confused. ‘Don, what are you…what have you done to yourself?’ ‘I’ve made some changes.’ ‘Big changes.’ ‘Whatever behavioural modifications you require from me are a trivial price to pay for having you as my partner.’ Rosie made a downwards movement with her hand, which I could not interpret. Then she looked around the room and I followed her eyes. Everyone was watching. Nick had stopped partway to our table. I realised that in my intensity I had raised my voice. I didn’t care. ‘You are the world’s most perfect woman. All other women are irrelevant. Permanently. No Botox or implants will be required. ‘I need a minute to think,’ she said. I automatically started the timer on my watch. Suddenly Rosie started laughing. I looked at her, understandably puzzled at this outburst in the middle of a critical life decision. ‘The watch,’ she said. ‘I say “I need a minute” and you start timing. Don is not dead. 'Don, you don’t feel love, do you?’ said Rosie. ‘You can’t really love me.’ ‘Gene diagnosed love.’ I knew now that he had been wrong. I had watched thirteen romantic movies and felt nothing. That was not strictly true. I had felt suspense, curiosity and amusement. But I had not for one moment felt engaged in the love between the protagonists. I had cried no tears for Meg Ryan or Meryl Streep or Deborah Kerr or Vivien Leigh or Julia Roberts. I could not lie about so important a matter. ‘According to your definition, no.’ Rosie looked extremely unhappy. The evening had turned into a disaster. 'I thought my behaviour would make you happy, and instead it’s made you sad.’ ‘I’m upset because you can’t love me. Okay?’ This was worse! She wanted me to love her. And I was incapable. Gene and Claudia offered me a lift home, but I did not want to continue the conversation. I started walking, then accelerated to a jog. It made sense to get home before it rained. It also made sense to exercise hard and put the restaurant behind me as quickly as possible. The new shoes were workable, but the coat and tie were uncomfortable even on a cold night. I pulled off the jacket, the item that had made me temporarily acceptable in a world to which I did not belong, and threw it in a rubbish bin. The tie followed. On an impulse I retrieved the Daphne from the jacket and carried it in my hand for the remainder of the journey. There was rain in the air and my face was wet as I reached the safety of my apartment.

The trouble with jogging is that, by the time you realize you're not in shape for it, it's too far to walk back.

You going to the game tonight?" I was about to answer,but another voice rang out from just behind me. "She'd better," Jack said as he wrapped an arm around my waist and pulled me back against him. I could smell the fresh leather on his letterman jacket as I crunched against it. "Why is that?" I asked,smiling and instantly warm in his arms.I still couldn't get over the fact that Jack Caputo and I were...together. It was hard to think the word. We had been friends for so long.To be honest, he had been friends with me and I had been secretly pining for him since...well, since forever. But now he was here. It was my waist he held. It didn't seem real. "I can't carry the team to victory without you," he said. "You're my rabbit's foot." I craned my neck around to look at him. "I've always dreamed of some guy saying that to me." He pressed his lips to the base of my neck, and heat rushed to my cheeks. "I love making you turn red," he whispered. "It doesn't take much. We're in the middle of the hallway." "You want to know what else I love?" His tone was playful. "No," I said, but he wasn't listening. He took his fingers and lightly railed them up my spine,to the back of my neck.Instant goose bumps sprang up all over my body,and I shuddered. "That." I could feel his smile against my ear. Jack was always smiling.It was what made him so likable. By this time,Jules had snaked her way through the throng of students. "Hello, Jack.I was in the middle of a conversation with Becks.Do you mind?" she said with a smirk. Right then a bunch of Jack's teammates rounded the corner at the end of the hallway,stampeding toward us. "Uh-oh," I said. Jack pushed me safely aside just before they tackled him, and Jules and I watched as what seemed like the entire football team heaped on top of their starting quarterback. "Dating Jack Caputo just might kill you one day." Jules laughed. "You sure it's worth it?" I didn't answer,but I was sure. In the weeks following my mother's death, I had spent nearly every morning sitting at her grave.Whispering to her, telling her about my day, like I used to each morning before she died. Jack came with me to the cemetary most days. He'd bring a book and read under a tree several headstones away,waiting quietly, as if what I was doing was totally normal. We hadn't even been together then. It had been only five months since my mom died. Five months since a drunk driver hit her during her evening jog. Five months since the one person who knew all my dreams disappeared forever. Jack was the reason I was still standing. Yeah,I was sure he was worth it.The only thing I wasn't sure about was why he was with me.

Keep the reader guessing about where events are happening, what historical period the characters live in, and whether at any given moment they are jogging, taking a steam bath, or dangling from a precipice. Try to create an absolute nothingness in which, from time to time, a phone receiver or a pair of pert breasts materializes as the protagonist forms the intention to use them.

Longbottom, the boy who kept losing his toad, was called, he fell over on his way to the stool. The hat took a long time to decide with Neville. When it finally shouted, “GRYFFINDOR,” Neville ran off still wearing it, and had to jog back amid gales of laughter to give it to “MacDougal, Morag.” Malfoy swaggered forward when his name was called and got his wish at once: the hat had

Really, we're fighting because she raised me to never forget I was born on parole, which means no black hoodies in wrong neighborhoods, no jogging at night, hands in plain sight at all times in public, no intimate relationships with white women, never driving over the speed limit or doing those rolling stops at stop signs, always speaking the King's English in the presence of white folks, never being outperformed in school or in public by white students, and, most importantly, always remembering that no matter what, the worst of white folks will do anything to get you.

You’d be surprised at the edge you can develop by applying yourself for an extra half hour on something—a goal, a skill, a job. Pick the time of day when you are most productive (early morning, after a jog, or in the quiet of a Sunday evening) and instead of watching a sitcom, devote yourself to whatever “it” might be. A half hour each day adds up to 180 hours of extra practice a year!

Ever driven stick before?" Alec hesitated. "can't be harder than shooting a bow and arrow while riding a horse at a full gallop." "It's definitely not," said Magnus. "Besides, you have superhuman reflexes. What's the worst that could happen?" He threw Alec the keys and slid into the passenger's seat with a smile. Alec grinned and jogged over to the driver's seat. Magnus suggested some practice loops in the parking lot. "You have to lift your left foot as you're applying gas with the right foot," he said. Alec looked at him. "Oh no," he said dryly. "I have to move both feet at the same time. How can I possibly handle such demands on my agility." He turned back, applied the gas, and was rewarded with a high-pitched screech, like a banshee in a trap. Magnus smiled but did not say anything.

One small but scientifically sound study from Japan found that jogging thirty minutes just two or three times a week for twelve weeks improved executive function. But it's important to mix in some form of activity that demands coordination beyond putting one foot in front of the other.... Aerobic exercise and complex activity have different beneficial effects on the brain. The good news is they're complementary.

As for how much aerobic exercise you need to stay sharp, one small but scientifically sound study from Japan found that jogging thirty minutes just two or three times a week for twelve weeks improved executive function. But it’s important to mix in some form of activity that demands coordination beyond putting one foot in front of the other. Greenough worked on an experiment several years ago in which running rats were compared to others that were taught complex motor skills, such as walking across balance beams, unstable objects, and elastic rope ladders. After two weeks of training, the acrobatic rats had a 35 percent increase of BDNF in the cerebellum, whereas the running rats had none in that area. This extends what we know from the neurogenesis research: that aerobic exercise and complex activity have different beneficial effects on the brain.

Some days I would take the train into Manhattan. There was so much money everywhere, money flowing out of bistros and cafes, money pushing the people, at incredible speeds, up the wide avenues, money drawing intergalactic traffic through Times Square, money in the limestones and brownstones, money out on West Broadway where white people spilled out of wine bars with sloshing glasses and without police. I would see these people at the club, drunken, laughing, challenging breakdancers to battles. They would be destroyed and humiliated in these battles. But afterward they would give dap, laugh, order more beers. They were utterly fearless. I did not understand it until I looked out on the street. That was where I saw white parents pushing double-wide strollers down gentrifying Harlem boulevards in T-shirts and jogging shorts. Or I saw them lost in conversation with each other, mother and father, while their sons commanded entire sidewalks with their tricycles. The galaxy belonged to them, and as terror was communicated to our children, I saw mastery communicated to theirs.

A double rainbow had changed the course of my relationship with the fox. I had been jogging when I realised that he would live only a few years in this harsh country. At the time I believed that making an emotional investment in a short-lived creature was a fool's game. Before the jog ended, a rainbow appeared in front of me. One end of the rainbow slipped through an island of tall dead poplars drowning in gray sky, their crowns splitting and spraying into each other. I stopped. A second rainbow arched over the poplars. How many rainbows had I seen in this one valley? A hundred easy, and I always paused to watch. I realised that a fox, like a rainbow and every other gift from Nature, had an intrinsic value that was quite independent of its longevity. After that, whenever I questioned devoting so much time to an animal whose lifespan barely exceeded the blink of an eye, I remembered rainbows.

Before we could pretend not to see him, he waved. We all waved back. And no one said anything mean, even after he jogged away with his shorts riding up so high he looked like he was naked. Maybe simply because it would have been too easy. And all I can say about that morning is – how did we three know instinctively where the lines are between being funny and being brutal? I mean, why is it that everywhere I look, other people seem to be crossing those boundaries constantly? Jumping, falling, leaping over the line from banter into cruelty. Sometimes it’s on purpose and other times it’s by accident, but in any case, people savage each other. Maybe because they can’t help it.

Nature’s particular gift to the walker, through the semi-mechanical act of walking — a gift no other form of exercise seems to transmit in the same high degree — is to set the mind jogging, to make it garrulous, exalted, a little mad maybe — certainly creative and suprasensitive, until at last it really seems to be outside of you and as if it were talking to you whilst you are talking back to it. Then everything gradually seems to join in, sun and the wind, the white road and the dusty hedges, the spirit of the season, whichever that may be, the friendly old earth that is pushing life firth of every sort under your feet or spell-bound in a death-like winter trance, till you walk in the midst of a blessed company, immersed in a dream-talk far transcending any possible human conversation. Time enough, later, for that…; here and now, the mind has shaken off its harness, is snorting and kicking up heels like a colt in a meadow.

Those whom God hath joined together, let no man put asunder. A shiver raced down Daphne’s spine, causing her to sway. In just a moment, she would belong to this man forever. Simon’s head turned slightly, his eyes darting to her face. Are you all right? his eyes asked. She nodded, a tiny little jog of her chin that only he could see. Something blazed in his eyes— could it be relief? I now pronounce you— Gregory sneezed for a fourth time, then a fifth and sixth, completely obliterating the archbishop’s “man and wife.” Daphne felt a horrifying bubble of mirth pushing up her throat. She pressed her lips together, determined to maintain an appropriately serious facade. Marriage, after all, was a solemn institution, and not one to be treating as a joke. She shot a glance at Simon, only to find that he was looking at her with a queer expression. His pale eyes were focused on her mouth, and the corners of his lips began to twitch. Daphne felt that bubble of mirth rising ever higher. You may kiss the bride. Simon grabbed her with almost desperate arms, his mouth crashing down on hers with a force that drew a collective gasp from the small assemblage of guests. And then both sets of lips— bride and groom— burst into laughter, even as they remained entwined. Violet Bridgerton later said it was the oddest kiss she’d ever been privileged to view. Gregory Bridgerton— when he finished sneezing— said it was disgusting. The archbishop, who was getting on in years, looked perplexed. But Hyacinth Bridgerton, who at ten should have known the least about kisses of anyone, just blinked thoughtfully, and said, “I think it’s nice. If they’re laughing now, they’ll probably be laughing forever.” She turned to her mother. “Isn’t that a good thing?” Violet took her youngest daughter’s hand and squeezed it. “Laughter is always a good thing, Hyacinth. And thank you for reminding us of that.

By the time she’d run full circle, reaching her house, her T-shirt was saturated in sweat, and she felt relaxed from head to toe. It was the car in the driveway, and the man-boy perched on the hood waiting for her, that made her lose some of her newfound tranquility. He was grinning at her in a way that made her legs feel like they were made her legs feel like they were made of nothing more solid then gelatin. They might have even quivered from something other than her early-morning run. “What are you doing here?” she asked as she slowed from a jog to a walk and places her hands on her hips. It would take her a few minutes to get her breathing back to normal. Longer if he kept smiling at her like that. He shrugged. “I couldn’t sleep. What about you?” She opted for the obvious and filled her voice with as much sarcasm as she could. “I live here, actually.” “Ha-ha, smart-ass. I was asking if maybe you couldn’t sleep too.” He shook his head at her wisecrack. “You know, since you were running at six-thirty in the morning? I was gonna see if you wanted to go for a walk or something.” He eyes her up and down, looking a little disappointed as he hopped down from the car’s hood. “But it looks like you already went without me. That’s okay, it was a long shot anyway.” Violet didn’t like the way she was suddenly so eager to be near him. Even though they’d been nearly inseparable for the past ten years, it now felt urgent to keep him close. “All right, let’s go.

My relationship had ended and Red had taken my son. My life was my own and I could do anything I wanted, yet I felt nothing. As I stood staring at the walls, searching inside myself for some kind of emotional response, the nothingness suddenly welled up inside me, like a physical mass, so vast and empty and infinite I was terrified. The very first time I went running, it was from that terror, from the possibility of being sucked down into emptiness for ever, and as I ran I discovered I was able to feel; pressure in my lungs, pain in my legs, my skin perspiring, the pounding of my heart. My routine was erratic, I ran when I felt like it, usually five or six times a month. So was my style. It was nothing like that of the runners I grew accustomed to seeing, the ones who regulated themselves, jogged two or three times a week, who did a warm-up first and stretching exercises afterwards, the people for whom the activity was a hobby. I ran like my life depended on it, as fast and as hard as I could. Sometimes, passers-by would look beyond me as I ran towards them, with fear in their eyes, trying to see who or what was pursuing me, trying to work out whether they should be running too. As long as I was feeling, I didn’t care.

Always warm up to exercising. You can't suddenly jolt a stiff body into a rigorous workout. My doctor has told me that the best time to exercise is at the end of the day, before dinner, when the body is limber and a little fatigued. Begin slowly by swinging arms around in a circle. Do a little jogging in place. Get your circulation going to fuel your muscles. Do your exercises to music. […] As your body gets used to all this unexpected activity you can do each exercise just about as often and as long as you like. But start gently.

Exercise beforehand. Walk up and down the stairs twice. Do ten sit-ups. Jog around the block. You were going to have the reward anyway, so just insert a little activity into your inactivity. And when you feel that you earned that television show or that ice cream, it’s even more enjoyable.

There.You're officially Canadian. Try not to abuse your new power." "Whatever.I'm totally going out tonight." "Good." He slows down. "You should." We're both standing still. He's so close to me.His gaze is locked on mine, and my heart pounds painfully in my chest. I step back and look away. Toph. I like Toph,not St. Clair. Why do I have to keep reminding myself of this? St. Clair is taken. "Did you paint these?" I'm desperate to change the mood. "These above your bed?" I glance back,and he's still staring at me. He bites his thumbnail before replying. His voice is odd. "No.My mum did." "Really? Wow,they're good. Really, really...good." "Anna..." "Is this here in Paris?" "No,it's the street I grew up on. In London." "Oh." "Anna..." "Hmm?" I stand with my back to him, trying to examine the paintings. They really are great. I just can't seem to focus. Of course it's not Paris. I should've known- "That guy.Sideburns.You like him?" My back squirms. "You've asked me that before." "What I meant was," he says, flustered. "Your feelings haven't changed? Since you've been here?" It takes a moment to consider the question. "It's not a matter of how I feel," I say at last. "I'm interested,but...I don't know if he's still interested in me." St. Clair edges closer. "Does he still call?" "Yeah.I mean,not often. But yes." "Right.Right,well," he says, blinking. "There's your answer." I look away. "I should go.I'm sure you have plans with Ellie." "Yes.I mean,no. I mean, I don't know. If you aren't doing any-" I open his door. "So I'll see you later. Thank you for the Canadian citizenship." I tap the patch on my bag. St. Clair looks strangely hurt. "No problem. Happy to be of service." I take the stairs two at a time to my floor. What just happened? One minute we were fine,and the next it was like I couldn't leave fast enough. I need to get out of here.I need to leave the dorm. Maybe I'm not a brave American,but I think I can be a brave Canadian.I grab the Pariscope from inside my room and jog downstairs. I'm going to see Paris.Alone.

What do you think is wrong with you?" Iko asked. Cinder smacked her palm against the side of her head, like she hoped to jog something back into place. "It's not a power issue," she said. "My eyes are working, at least. It's something in the connection between the brain-machine interface and my prostheses. It affected both my hand and leg at the same time, so it must be a primary connection. My control panel could have gotten waterlogged or something. Could be a few dead wires." She sighed. "I guess I should feel lucky. If my power cell had died, I'd be dead with it." They mulled over this for a moment, picking at the food. Thorne glanced back at the pantry. "Did you see any rice in there? Maybe we could fill Cinder's head with it." Everyone stared at him. "You know, to ... absorb the moisture, or something. Isn't that a thing?" "We're not pouring rice in my head." "But I'm pretty sure I remember someone putting a portscreen in a bag of rice once after they'd put it through a clothes washer and -" "Thorne." "Just trying to be helpful.:

The man opposite, divided between anger and relief at the stripping away of his defenses, his nerves jangling, was taken utterly aback by the extraordinary beauty of Hilary's eyes without their glasses, by their keen, straight glance, by the enveloping warmth of his utterly happy yet rather deprecating smile. The immense power of his goodwill, together with his personal humility, made a sudden unexpected appeal that got right under Malony's guard before he knew where he was. He wasn't out to do you good, this chap - he didn't think enough of himself for that - he was simply out to jog along beside you for a little, and pass the time of day, knowing you were down on your luck, and thinking a bit of companionship might not come amiss.

Mergaitėms reikia šalto pykčio. Joms būtina apgalvota neapykanta, pagieža, leidžianti išvengti kompromisų, vengimas atleisti. Joms reikia žinoti, jog pasakytų žodžių neatsiims, niekada, niekada. Tai kompensacija už ribotas moterų galimybes pasaulyje. <...> Stok skersai kelio moteriai, ir neabejok - ji nepamirš nuoskaudos ir puoselės savo kerštą nors ir visą amžinybę, jei to reikės.

I once watched a crowd of people wearing nothing but Speedos and Santa hats jog down Boylston in the middle of winter. I met a guy who could play the harmonica with his nose, a drum set with his feet, a guitar with his hands, and a xylophone with his butt all at the same time. I knew a woman who’d adopted a grocery cart and named it Clarence. Then there was the dude who claimed to be from Alpha Centauri and had philosophical conversations with Canada geese.

We think that if we just meditated enough or jogged enough or ate perfect food, everything would be perfect. But from the point of view of someone who is awake, that’s death. Seeking security or perfection, rejoicing in feeling confirmed and whole, self-contained and comfortable, is some kind of death. It doesn’t have any fresh air. There’s no room for something to come in and interrupt all that. We are killing the moment by controlling our experience. Doing this is setting ourselves up for failure, because sooner or later, we’re going to have an experience we can’t control: our house is going to burn down, someone we love is going to die, we’re going to find out we have cancer, a brick is going to fall out of the sky and hit us on the head, somebody’s going to spill tomato juice all over our white suit, or we’re going to arrive at our favorite restaurant and discover that no one ordered produce and seven hundred people are coming for lunch.

I thought we were in the clear as we began to round the corner of the bleachers, but then I saw, out of the corner of my eye, a cylindrical orange object getting bigger and bigger, like a fast-approaching sun. I thought: I think that is going to hit me. I thought: I should duck. But in the time between when something gets thought and when it gets done, the ball hit me square across the side of the face. I fell, the back of my head slamming against the gym floor. I then stood up immediately, as if unhurt, and left the gym. Pride had gotten me off the floor of the gym, but as soon as I was outside, I sat down. “I am concussed,” I announced, entirely sure of my self-diagnosis. “You’re fine,” Takumi said as he jogged back toward me. “Let’s get out of here before we’re killed.” “I’m sorry,” I said. “But I can’t get up. I have suffered a mild concussion.” Lara ran out and sat down next to me. “Are you okay?” “I am concussed,” I said. Takumi sat down with me and looked me in the eye. “Do you know what happened to you?” “The Beast got me.” “Do you know where you are?” “I’m on a triple-and-a-half date.” “You’re fine,” Takumi said. “Let’s go.” And I leaned forward and threw up onto Lara’s pants.

I don’t want them to like me,” I said firmly. “I want them to respect me.” Amo shrugged. “They do. You’re a Vitiello.” He jogged after Lora to get his hands on more pineapple and fresca. For him, the discussion was over. Amo was going to be Capo, and yet he didn’t feel the pressure as I did. As the oldest Vitiello and a girl, expectations were sky high. I could only fail. I had to be beautiful and morally impeccable, pure as the snow but at the same time progressive enough to represent the new generation of the Famiglia. Amo got bad grades, slept around, and went out in sweats, and everyone just said he was a boy and would grow out of it. If I ever did either of those things, I’d be socially dead.

But we are sailors—served on the Endeavor.” “Are you, now?” the ship’s master asked skeptically. “Let me see yer hands.” The master examined Hadrian’s palms, looking over the various calluses and rough places while grunting occasionally. “You must have spent most of your time in the galley. You’ve not done any serious rope work.” He examined Royce’s hands and raised an eyebrow at him. “Have you ever been on a ship before? It’s certain you’ve never handled a sheet or a capstan.” “Royce here is a—you know—” Hadrian pointed up at the ship’s rigging. “The guy who goes up there.” The master shook his head and laughed. “If you two are seamen, then I’m the Prince of Percepliquis!” “Oh, but they are, Mr. Temple,” a voice declared. Wyatt exited the forecastle and came jogging toward them. A bright white shirt offset his tawny skin and black hair. “I know these men, old mates of mine. The little one is Royce Melborn, as fine a topman as they come. And the big one is, ah …” “Hadrian.” Royce spoke up. “Right, of course. Hadrian’s a fine cook—he is, Mr. Temple.” Temple pointed toward Royce. “This one’s a topman? Are you joking, Wyatt?” “No, sir, he’s one of the best.” Temple looked unconvinced. “You can have him prove it to you, sir,” Hadrian offered. “You could have him race your best up the ropes.” “You mean up the shrouds,” Wyatt said, correcting him. “Yeah.” “You mean aye.” Hadrian sighed and gave up.

Here are the four keys to successful commitments: 1. Strong desire: In order to fully commit to something, you need a clear and personally compelling reason. Without a strong desire you will struggle when the implementation gets difficult, but with a compelling desire, seemingly insurmountable obstacles are seen as challenges to be met. The desired end result needs to be meaningful enough to get you through the hard times and keep you on track. 2. Keystone actions: Once you have an intense desire to accomplish something, you then need to identify the core actions that will produce the result you’re after. In today’s world, many of us have become spectators rather than participants. We must remember that it’s what we do that counts. In most endeavors there are often many activities that help you accomplish your goal. However there are usually a few core activities that account for the majority of the results, and in some cases there are only one or two keystone actions that ultimately produce the result. It is critical that you identify these keystones and focus on them. 3. Count the costs: Commitments require sacrifice. In any effort there are benefits and costs. Too often we claim to commit to something without considering the costs, the hardships that will have to be overcome to accomplish your desire. Costs can include time, money, risk, uncertainty, loss of comfort, and so on. Identifying the costs before you commit allows you to consciously choose whether you are willing to pay the price of your commitment. When you face any of these costs, it is extremely helpful to recognize that you anticipated them and decided that reaching your goal was worth it. 4. Act on commitments, not feelings: There will be times when you won’t feel like doing the critical activities. We’ve all been there. Getting out of bed at 5:30 a.m. to jog in the winter cold can be daunting, especially when you’re in a toasty warm bed. It is during these times that you will need to learn to act on your commitments instead of your feelings. If you don’t, you will never build any momentum and will get stuck continually restarting or, as is so often the case, giving up. Learning to do the things you need to do, regardless of how you feel, is a core discipline for success.

Here is how to turn down an extramural date so you won’t be asked again. Say something like I’m terribly sorry I can’t come out to see 8½ revived on a wall-size Cambridge Celluloid Festival viewer on Friday, Kimberly, or Daphne, but you see if I jump rope for two hours then jog backwards through Newton till I puke They’ll let me watch match-cartridges and then my mother will read aloud to me from the O.E.D. until 2200 lights-out, and c.; so you can be sure that henceforth Daphne/Kimberly/Jennifer will take her adolescent-mating-dance-type-ritual-socialization business somewhere else. Be on guard. The road widens, and many of the detours are seductive. Be constantly focused and on alert: feral talent is its own set of expectations and can abandon you at any one of the detours of so-called normal American life at any time, so be on guard.

Several days later I decided to go on a good long jog, trusting that Chip would not leave Drake again. As I was on my way back I saw Chip coming down the road in his truck with the trailer on it. He rolled up to me with his window down and said, “Baby, you’re doing so good. I’m heading to work now. I’ve got to go.” I looked in the back, thinking, Of course, he’s got Drake. But I didn’t see a car seat. “Chip, where’s Drake?” she said, and I was like, “Oh, shoot!” She took off without a word and ran like lightning all the way back to the house as I turned the truck around. She got there faster on foot than I did in my truck. I sure hope no one from Child Protective Services reads this book. They can’t come after me retroactively, can they? Chip promised it would never happen again. So the third time I attempted to take a run, I went running down Third Street and made it all the way home. I walked in, and Chip and Drake were gone. I thought, Oh, good. Finally he remembered to take the baby. But then I noticed his car was still parked out front. I looked around and couldn’t find them anywhere. Moments later, Chip pulled up on his four-wheeler--with Drake bungee-strapped to the handlebars in his car seat. “Chip!” I screamed, “What in the heck are you doing?” “Oh, he was crying, and I’d always heard my mom say she would drive me around the neighborhood when I was a baby, and it made me feel better,” Chip said. “He loved it. He fell right to sleep.” “He didn’t love it, Chip. He probably fell asleep because the wind in his face made it impossible to breathe.” I didn’t go for another run for the whole first year of Drake’s life, and I took him to the shop with me every single day. Some people might see that as a burden, but I have to admit I loved it. Having him in that BabyBjörn was the best feeling in the world. Drake was a shop baby. He would come home every night smelling like candles. We had friends who owned a barbecue joint, and their baby always came home smelling like a rack of ribs. I liked Drake’s smell a whole lot better.

Over the next month, when I’d wake up, my mind was filled with colors. The apartment began to feel less cavernous to me. One time I awoke to find my hair had been cut off, like a boy’s, and there were long blond hairs stuck to the inside of the toilet bowl. I imagined sitting on the toilet with a towel over my shoulders, Ping Xi standing above me, snipping away. In the mirror, I looked bold and sprightly. I thought I looked good. I wrote Post-it notes requesting fresh fruits, mineral water, grilled salmon from “a good Japanese restaurant.” I asked for a candle to burn while I bathed. During this period, my waking hours were spent gently, lovingly, growing reaccustomed to a feeling of cozy extravagance. I put on a little weight, and so when I lay down on the living room floor, my bones didn’t hurt. My face lost its mean edge. I asked for flowers. “Lilies.” “Birds of paradise.” “Daisies.” “A branch of catkins.” I jogged in place, did leg lifts, push-ups. It was easier and easier to pass the time between getting up and going down.

Grabbing my hair and pulling it to the point my skull throbs, I rock back and forth while insanity threatens to destroy my mind completely. Father finally did what Lachlan started. Destroyed my spirit. The angel is gone. The monster has come and killed her. Lachlan Sipping his whiskey, Shon gazes with a bored expression at the one-way mirror as Arson lights the match, grazing the skin of his victim with it as the man convulses in fear. “Show off,” he mutters, and on instinct, I slap the back of his head. He rubs it, spilling the drink. “The fuck? We are wasting time, Lachlan. Tell him to speed up. You know if you let him, he can play for hours.” All in good time, we don’t need just a name. He is saving him for a different kind of information that we write down as Sociopath types furiously on his computer, searching for the location and everything else using FBI databases. “Bingo!” Sociopath mutters, picking up the laptop and showing the screen to me. “It’s seven hours away from New York, in a deserted location in the woods. The land belongs to some guy who is presumed dead and the man accrued the right to build shelters for abused women. They actually live there as a place of new hope or something.” Indeed, the center is advertised as such and has a bunch of stupid reviews about it. Even the approval of a social worker, but then it doesn’t surprise me. Pastor knows how to be convincing. “Kids,” I mutter, fisting my hands. “Most of them probably have kids. He continues to do his fucked-up shit.” And all these years, he has been under my radar. I throw the chair and it bounces off the wall, but no one says anything as they feel the same. “Shon, order a plane. Jaxon—” “Yeah, my brothers will be there with us. But listen, the FBI—” he starts, and I nod. He takes a beat and quickly sends a message to someone on his phone while I bark into the microphone. “Arson, enough with the bullshit. Kill him already.” He is of no use to us anyway. Arson looks at the wall and shrugs. Then pours gas on his victim and lights up the match simultaneously, stepping aside as the man screams and thrashes on the chair, and the smell of burning flesh can be sensed even here. Arson jogs to a hose, splashing water over him. The room is designed security wise for this kind of torture, since fire is one of the first things I taught. After all, I’d learned the hard way how to fight with it. “On the plane, we can adjust the plan. Let’s get moving.” They spring into action as I go to my room to get a specific folder to give to Levi before I go, when Sociopath’s hand stops me, bumping my shoulder. “Is this a suicide mission for you?” he asks, and I smile, although it lacks any humor. My friend knows everything. Instead of answering his question, I grip his shoulder tight, and confide, “Valencia is entrusted to you.” We both know that if I want to destroy Pastor, I have to die with him. This revenge has been twenty-three years in the making, and I never envisioned a different future. This path always leads to death one way or another, and the only reason I valued my life was because I had to kill him. Valencia will be forever free from the evils that destroyed her life. I’ll make sure of it. Once upon a time, there was an angel. Who made the monster’s heart bleed.

He saw a boy around Hannah’s age coming down the street dribbling a basketball. He looked over at Hannah to tell her that he thought she knew this kid, but she had already seen him and her face was flushed. He had the white-toothed glow of an athlete and a rich kid. He said to Toby’s daughter, “Hey, Hannah.” Hannah smiled and said, “Hey.” And the boy dribbled on. “Who was that?” Toby asked. Hannah turned to him, angry. Her eyes were wet. “Why can’t we take cabs like regular people?” “What is it? What happened?” “I just don’t know why we have to do this walking to the park all the time like we’re babies. I don’t want to go to the park. I want to go home.” “What is the matter with you? We always go to the park.” She sounded a great big aspirated grunt of frustration and continued walking ahead of them, her arms stiff and fisted and her legs marching. Toby jogged and caught up with Solly, who had stayed obediently until Toby got to him. “Why’s she so angry?” Solly asked as he remounted his scooter. “I don’t know, kid.” More and more, Toby never knew. — HANNAH WAS INVITED to a sleepover that night.

Jogging down the stairs and out the door leading to the player’s hallway, I rehearsed what I would say. I would say, Hello, Bryan. I have a bit of time before the end of the day. Perhaps I could take a look at your knee. Or, I might say, Bryan, let’s have a look at your knee. I hear it’s still giving you trouble. Or maybe, Bryan, I understand you’re having a bit of trouble with your knee. If you have time before the end of the day— “Eilish.” I stopped short, almost colliding with William Moore. Automatically, his beefy hands reached to steady me. “William. Sorry. Sorry about that.” I backed up a step and out of his grip, counting three other players behind him, and swallowed with some difficulty when I realized Bryan was one of them. “You okay?” William asked, dipping his chin to catch my eye. I nodded, looking beyond him, and pointed at Bryan. “You.” Bryan stiffened, his eyes widening. “Me?” “Yes. You. Meniscus tear. Follow me,” I said, turned away from him, and promptly grimaced. Real smooth, E. Real professional. Great job. That wasn’t weird at all. Leading the way to the training room, I didn’t wait to see if he’d followed. I was too busy berating myself for speaking like Tarzan. So much for rehearsing.

The 14th Tennessee, for example, had left Clarksville in 1861 with 960 men on its muster roll, and in the past two years, most of which time their homeland had been under Union occupation, they had fought on all the major battlefields of Virginia. When Archer took them across Willoughby Run on the opening day of Gettysburg they counted 365 bayonets; by sunset they were down to barely 60. These five dozen survivors, led by a captain on the third day, went forward with Fry against Cemetery Ridge, and there—where the low stone wall jogged west, then south, to form what was known thereafter as the angle—all but three of the remaining 60 fell. This was only one among the forty-odd regiments in the charge; there were others that suffered about as cruelly; but to those wives and sweethearts, parents and sisters and younger brothers who had remained at its point of origin, fifty miles down the Cumberland from Nashville, the news came hard. “Thus the band that once was the pride of Clarksville has fallen,” a citizen lamented, and he went on to explain something of what he and those around him felt. “A gloom rests over the city; the hopes and affections of the people were wrapped in the regiment.… Ah! what a terrible responsibility rests upon those who inaugurated this unholy war.

In the end, it was the little details of the wedding that Daphne remembered. There were tears in her mother's eyes (and then eventually on her face), and Anthony's voice had been oddly hoarse when he stepped forward to give her away. Hyacinth had strewn her rose petals too quickly, and there were none left by the time she reached the altar. Gregory sneezed three times before they even got to their vows. And she remembered the look of concentration on Simon's face as he repeated his vows. Each syllable was uttered slowly and carefully. His eyes burned with intent, and his voice was low but true. To Daphne, it sounded as if nothing in the world could possibly be as important as the words he spoke as they stood before the archbishop. Her heart found comfort in this; no man who spoke his vows with such intensity could possibly view marriage as a mere convenience. Those whom God hath joined together, let no man put asunder. A shiver raced down Daphne's spine, causing her to sway. In just a moment, she would belong to this man forever. Simon's head turned slightly, his eyes darting to her face. Are you all right? his eyes asked. She nodded, a tiny little jog of her chin that only he could see. Something blazed in his eyes—could it be relief? I now pronounce you— Gregory sneezed for a fourth time, then a fifth and sixth, completely obliterating the archbishop's “man and wife.” Daphne felt a horrifying bubble of mirth pushing up her throat. She pressed her lips together, determined to maintain an appropriately serious facade. Marriage, after all, was a solemn institution, and not one to be treating as a joke. She shot a glance at Simon, only to find that he was looking at her with a queer expression. His pale eyes were focused on her mouth, and the corners of his lips began to twitch. Daphne felt that bubble of mirth rising ever higher. You may kiss the bride. Simon grabbed her with almost desperate arms, his mouth crashing down on hers with a force that drew a collective gasp from the small assemblage of guests. And then both sets of lips—bride and groom—burst into laughter, even as they remained entwined. Violet Bridgerton later said it was the oddest kiss she'd ever been privileged to view. Gregory Bridgerton—when he finished sneezing—said it was disgusting. The archbishop, who was getting on in years, looked perplexed. But Hyacinth Bridgerton, who at ten should have known the least about kisses of anyone, just blinked thoughtfully, and said, “I think it's nice. If they're laughing now, they'll probably be laughing forever.” She turned to her mother. “Isn't that a good thing?” Violet took her youngest daughter's hand and squeezed it. “Laughter is always a good thing, Hyacinth. And thank you for reminding us of that.” And so it was that the rumor was started that the new Duke and Duchess of Hastings were the most blissfully happy and devoted couple to be married in decades. After all, who could remember another wedding with so much laughter?

He saw a boy around Hannah’s age coming down the street dribbling a basketball. He looked over at Hannah to tell her that he thought she knew this kid, but she had already seen him and her face was flushed. He had the white-toothed glow of an athlete and a rich kid. He said to Toby’s daughter, “Hey, Hannah.” Hannah smiled and said, “Hey.” And the boy dribbled on. “Who was that?” Toby asked. Hannah turned to him, angry. Her eyes were wet. “Why can’t we take cabs like regular people?” “What is it? What happened?” “I just don’t know why we have to do this walking to the park all the time like we’re babies. I don’t want to go to the park. I want to go home.” “What is the matter with you? We always go to the park.” She sounded a great big aspirated grunt of frustration and continued walking ahead of them, her arms stiff and fisted and her legs marching. Toby jogged and caught up with Solly, who had stayed obediently until Toby got to him. “Why’s she so angry?” Solly asked as he remounted his scooter. “I don’t know, kid.” More and more, Toby never knew. — HANNAH WAS INVITED to a sleepover that night. Sleepovers, as far as Toby could tell, consisted of the girls in her class getting together and forming alliances and lobbing microaggressions at each other in an all-night cold war, and they did this voluntarily. It had begun when Hannah was in fourth grade, or maybe before that, wherein the alpha girls set to work on a reliable and unyielding establishment of a food chain system—jockeying for position, submitting to a higher position. Licking your wounds when you learn you are not the absolute top; rejoicing to know you are not the absolute bottom.

-1 PETER 5:3 Over and over I have attempted to be an example by doing rather than telling. I feel that God's great truths are "caught" and not always "taught." In the book of Deuteronomy, Moses (the author) says the following about God's commandments, statutes, and judgments: "You shall teach them diligently to your sons and shall talk of them when you sit in your house and when you walk by the way and when you lie down and when you rise up" (6:7). In other words, at all times we are to be examples. It is amazing how much we can teach by example in every situation: at home, at the beach, while jogging, when resting, when eating-in every part of the day. It's amazing how often I catch our children and grandchildren imitating the values we exhibited in our home-something as little as a lighted candle to warm the heart, to a thank you when food is being served in a restaurant. Little eyes are peering around to see how we behave when we think no one is looking. Are we consistent with what we say we believe? If we talk calmness and patience, how do we respond when standing in a slow line at the market? How does our conversation go when there is a slowdown on Friday evening's freeway drive? Do we go by the rules on the freeway (having two people or more in the car while driving in the carpool lane, going the speed limit, and obeying all traffic signs)? How can we show God's love? By helping people out when they are in need of assistance, even when it is not convenient. We can be good neighbors. Sending out thank you cards after receiving a gift shows our appreciation for the gift and the person. Being kind to animals and the environment when we go to the park for a campout or picnic shows good stewardship. We are continually setting some kind of example whether we know it or not. PRAYER Father God, let my life be an example to those around me, especially the little ones who are learning the ways of faith. May I exhibit proper conduct even when no one is around. I want to be obedient to Your guiding principles. Thank You for Your example. Amen.

Fatigue has built up after all this training, and I can’t seem to run very fast. As I’m leisurely jogging along the Charles River, girls who look to be new Harvard freshmen keep on passing me. Most of these girls are small, slim, have on maroon Harvard-logo outfits, blond hair in a ponytail, and brand-new iPods, and they run like the wind. You can definitely feel a sort of aggressive challenge emanating from them. They seem to be used to passing people, and probably not used to being passed. They all look so bright, so healthy, attractive, and serious, brimming with self-confidence. With their long strides and strong, sharp kicks, it’s easy to see that they’re typical mid-distance runners, unsuited for long-distance running. They’re more mentally cut out for brief runs at high speed. Compared to them I’m pretty used to losing. There are plenty of things in this world that are way beyond me, plenty of opponents I can never beat. Not to brag, but these girls probably don’t know as much as I do about pain. And, quite naturally, there might not be a need for them to know it. These random thoughts come to me as I watch their proud ponytails swinging back and forth, their aggressive strides. Keeping to my own leisurely pace, I continue my run down along the Charles. Have I ever had such luminous days in my own life? Perhaps a few. But even if I had a long ponytail back then, I doubt if it would have swung so proudly as these girls’ ponytails do. And my legs wouldn’t have kicked the ground as cleanly and as powerfully as theirs. Maybe that’s only to be expected. These girls are, after all, brand-new students at the one and only Harvard University. Still, it’s pretty wonderful to watch these pretty girls run. As I do, I’m struck by an obvious thought: One generation takes over from the next. This is how things are handed over in this world, so I don’t feel so bad if they pass me. These girls have their own pace, their own sense of time. And I have my own pace, my own sense of time. The two are completely different, but that’s the way it should be.

As we round the corner for our third lap, I catch Peter Kavinsky looking at me. I thought I was imagining it at first, him staring in my direction, but this is the third time. He’s playing ultimate Frisbee with some of the guys. When we pass them, Peter jogs over to us and says, “Can I talk to you for a minute?” Chris and I look at each other. “Her or me?” she asks. “Lara Jean.” Chris puts her arm around my shoulder protectively. “Go ahead. We’re listening.” Peter rolls his eyes. “I want to talk to her in private.” “Fine,” she snaps, and she flounces away. Over her shoulder she looks back at me with wide eyes, like What? I shrug back, like I have no idea! In a low, quiet voice, Peter says, “Just so you know, I don’t have any STDs.” What in the world? I stare at him, my mouth open. “I never said you had an STD!” His voice is still low but actually furious. “I also don’t always take the last piece of pizza.” “What are you talking about?” “That’s what you said. In your letter. How I’m an egotistical guy who goes around giving girls STDs. Remember?” “What letter? I never wrote you any letter!” Wait. Yes I did. I did write him a letter, about a million years ago. But that’s not the letter he’s talking about. It couldn’t be. “Yes. You. Did. It was addressed to me, from you.” Oh, God. No. No. This isn’t happening. This isn’t reality. I’m dreaming. I’m in my room and I’m dreaming and Peter Kavinsky is in my dream, glaring at me. I close my eyes. Am I dreaming? Is this real? “Lara Jean?” I open my eyes. I’m not dreaming, and this is real. This is a nightmare. Peter Kavinsky is holding my letter in his hand. It’s my handwriting, my envelope, my everything. “How--how did you get that?” “It came in the mail yesterday.” Peter sighs. Gruffly he says, “Listen, it’s no big deal; I just hope you’re not going around telling people--” “It came in the mail? To your house?” “Yeah.” I feel faint. I actually feel faint. Please let me faint right now, because if I faint I will no longer be here, in this moment. It will be like in movies when a girl passes out from the horror of it all and the fighting happens while she is asleep and she wakes up in a hospital bed with a bruise or two, but she’s missed all the bad stuff. I wish that was my life instead of this.

Suddenly I realized I was standing on the hot wood of the dock, still touching elbows with Adam, staring at the skull-and-crossbones pendant. And when I looked up into his light blue eyes, I saw that he was staring at my neck. No. Down lower. “What’cha staring at?” I asked. He cleared his throat. “Tank top or what?” This was his seal of approval, as in, Last day of school or what? or, Dallas Cowboys Cheerleaders or what? Hooray! He wasn’t Sean, but he was built of the same material. This was a good sign. I pumped him for more info, to make sure. “What about my tank top?” “You’re wearing it.” He looked out across the lake, showing me his profile. His cheek had turned bright red under his tan. I had embarrassed the wrong boy. Damn, it was back to the football T-shirt for me. No it wasn’t, either. I couldn’t abandon my plan. I had a fish to catch. “Look,” I told Adam, as if he hadn’t already looked. “Sean’s leaving at the end of the summer. Yeah, yeah, he’ll be back next summer, but I’m afraid I won’t be able to compete once he’s had a taste of college life and sorority girls. It’s now or never, and desperate times call for desperate tank tops.” Adam opened his mouth to say something. I shut him up by raising my hand. Imitating his deep boy-voice, I said, “I don’t know why you want to hook up with that jerk.” We’d had this conversation whenever we saw each other lately. I said in my normal voice, “I just do, okay? Let me do it, and don’t get in my way. Stay out of my net, little dolphin.” I bumped his hip with my hip. Or tried to, but he was a lot taller than me. I actually hit somewhere around his mid-thigh. He folded his arms, stared me down, and pressed his lips together. He tried to look grim. I could tell he was struggling not to laugh. “Don’t call me that.” “Why not?” “Dolphins don’t live in the lake,” he said matter-of-factly, as if this were the real reason. The real reason was that the man-child within him did not want to be called “little” anything. Boys were like that. I shrugged. “Fine, little brim. Little bass.” He walked toward the stairs. “Little striper.” He turned. “What if Sean actually asked you out?” I didn’t want to be teased about this. It could happen! “You act like it’s the most remote poss-“ “He has to ride around with the sunroof open just so he can fit his big head in the truck. Where would you sit?” “In his lap?” A look of disgust flashed across Adam’s face before he jogged up the stairs, his weight making the weathered planks creaked with every step.

The same lesson can be learned from one of the most widely read books in history: the Bible. What is the Bible “about”? Different people will of course answer that question differently. But we could all agree the Bible contains perhaps the most influential set of rules in human history: the Ten Commandments. They became the foundation of not only the Judeo-Christian tradition but of many societies at large. So surely most of us can recite the Ten Commandments front to back, back to front, and every way in between, right? All right then, go ahead and name the Ten Commandments. We’ll give you a minute to jog your memory . . . . . . . . . . . . Okay, here they are:        1. I am the Lord your God, who brought you out of the land of Egypt, the house of bondage.        2. You shall have no other gods before Me.        3. You shall not take the name of the Lord your God in vain.        4. Remember the Sabbath day, to make it holy.        5. Honor your father and your mother.        6. You shall not murder.        7. You shall not commit adultery.        8. You shall not steal.        9. You shall not bear false witness against your neighbor.       10. You shall not covet your neighbor’s house, nor your neighbor’s wife . . . nor any thing that is your neighbor’s. How did you do? Probably not so well. But don’t worry—most people don’t. A recent survey found that only 14 percent of U.S. adults could recall all Ten Commandments; only 71 percent could name even one commandment. (The three best-remembered commandments were numbers 6, 8, and 10—murder, stealing, and coveting—while number 2, forbidding false gods, was in last place.) Maybe, you’re thinking, this says less about biblical rules than how bad our memories are. But consider this: in the same survey, 25 percent of the respondents could name the seven principal ingredients of a Big Mac, while 35 percent could name all six kids from The Brady Bunch. If we have such a hard time recalling the most famous set of rules from perhaps the most famous book in history, what do we remember from the Bible? The stories. We remember that Eve fed Adam a forbidden apple and that one of their sons, Cain, murdered the other, Abel. We remember that Moses parted the Red Sea in order to lead the Israelites out of slavery. We remember that Abraham was instructed to sacrifice his own son on a mountain—and we even remember that King Solomon settled a maternity dispute by threatening to slice a baby in half. These are the stories we tell again and again and again, even those of us who aren’t remotely “religious.” Why? Because they stick with us; they move us; they persuade us to consider the constancy and frailties of the human experience in a way that mere rules cannot.

I thought we were meeting by the field house,” I call out as I make my way over. He doesn’t even turn around. “Nah, I’m pretty sure I said the parking lot.” “You definitely said the field house,” I argue. Why can’t he ever just admit that he’s wrong? “Geez, field house, parking lot. What difference does it make?” Mason asks. “Give it a rest, why don’t you.” I shoot him a glare. “Oh, hey, Mason. Remember when your hair was long and everyone thought you were a girl?” Ryder chuckles as he releases a perfect spiral in Mason’s direction. “She’s got you there.” “Hey, whose side are you on, anyway?” Mason catches the ball and cradles it against his chest, then launches it toward Ben. I just stand there watching as they continue to toss it back and forth between the three of them. Haven’t they had enough football for one day? I pull out my cell to check the time. “We should probably get going.” “I guess,” Ryder says with an exaggerated sigh, like I’m putting him out or something. Which is particularly annoying since he’s the one who insisted on going with me. Ben jogs up beside me, the football tucked beneath his arm. “Where are you two off to? Whoa, you’re sweaty.” I fold my arms across my damp chest. “Hey, southern girls don’t sweat. We glow.” Ben snorts at that. “Says who?” “Says Ryder’s mom,” I say with a grin. It’s one of Laura Grace’s favorite sayings--one that always makes Ryder wince. “The hardware store,” Ryder answers, snatching the ball back from Ben. “Gotta pick up some things for the storm--sandbags and stuff like that. Y’all want to come?” “Nah, I think I’ll pass.” Mason wrinkles his nose. “Pretty sure I don’t want to be cooped up in the truck with Jemma glowing like she is right now.” “Everybody thought you and Morgan were identical twin girls,” I say with a smirk. “Remember, Mason? Isn’t that just so cute?” “I’ll go,” Ben chimes in. “If you’re getting sandbags, you’ll need some help carrying them out to the truck.” “Thanks, Ben. See, someone’s a gentleman.” “Don’t look now, Ryder, but your one-woman fan club is over there.” Mason tips his head toward the school building in the distance. “I think she’s scented you out. Quick. You better run.” I glance over my shoulder to find Rosie standing on the sidewalk by the building’s double doors, looking around hopefully. “Hey!” Mason calls out, waving both arms above his head. “He’s over here.” Ryder’s cheeks turn beet-red. He just stares at the ground, his jaw working furiously. “C’mon, man,” Ben says, throwing an elbow into Mason’s side. “Don’t be a dick.” He grabs the football and heads toward Ryder’s Durango. “We better get going. The hardware store probably closes at six.” Silently, Ryder and I hurry after him and hop inside the truck--Ben up front, me in the backseat. We don’t look back to see if Rosie’s following.

Bailey,” I say, my voice carrying easily across the marble floor. “Wait.” She turns back and rolls her eyes, clearly annoyed to see me coming her way. She quickly wipes at her cheeks then holds up her hand to wave me off. “I’m off the clock. I don’t want to talk to you right now. If you want to chew me out for what happened back there, you’ll have to do it on Monday. I’m going home.” “How?” Her pretty brown eyes, full of tears, narrow up at me in confusion. “How what?” “How are you getting home? Did you park on the street or something?” Her brows relax as she realizes I’m not about to scold her. “Oh.” She turns to the window. “I’m going to catch the bus.” The bus? “The stop is just down the street a little bit.” “Don’t you have a car?” She steels her spine. “No. I don’t.” I’ll have to look into what we’re paying her—surely she should have no problem affording a car to get her to and from work. “Okay, well then what about an Uber or something?” Her tone doesn’t lighten as she replies, “I usually take the bus. It’s fine.” I look for an umbrella and frown when I see her hands are empty. “You’re going to get drenched and it’s freezing out there.” She laughs and starts to step back. “It’s not your concern. Don’t worry about me.” Yes, well unfortunately, I do worry about her. For the last three weeks, all I’ve done is worry about her. Cooper is to blame. He fuels my annoyance on a daily basis, updating me about their texts and bragging to me about how their relationship is developing. Relationship—I find that laughable. They haven’t gone on a date. They haven’t even spoken on the phone. If the metric for a “relationship” lies solely in the number of text messages exchanged then as of this week, I’m in a relationship with my tailor, my UberEats delivery guy, and my housekeeper. I’ve got my hands fucking full. “Well I’m not going to let you wait out at the bus stop in this weather. C’mon, I’ll drive you.” Her soft feminine laugh echoes around the lobby. “Thank you, but I’d rather walk.” What she really means is, Thank you, but I’d rather die. “It’s really not a request. You’re no good to me if you have to call in sick on Monday because you caught pneumonia.” Her gaze sheens with a new layer of hatred. “You of all people know you don’t catch pneumonia just from being cold and wet.” She tries to step around me, but I catch her backpack and tug it off her shoulder. I can’t put it on because she has the shoulder straps set to fit a toddler, so I hold it in my hand and start walking. She can either follow me or not. I tell myself I don’t care either way. “Dr. Russell—” she says behind me, her feet lightly tap-tap-tapping on the marble as she hurries to keep up. “You’re clocked out, aren’t you? Call me Matt.” “Doctor,” she says pointedly. “Please give me my backpack before I call security.” I laugh because really, she’s hilarious. No one has ever threatened to call security on me before. “It’s Matt, and if you’re going to call security, make sure you ask for Tommy. He’s younger and stands a decent chance of catching me before I hightail it out of here with your pink JanSport backpack. What do you have in here anyway?” It weighs nothing. “My lunchbox. A water bottle. Some empty Tupperware.” Tupperware. I glance behind me to check on her. She’s fast-walking as she trails behind me. Am I really that much taller than her? “Did you bring more banana bread?” She nods and nearly breaks out in a jog. “Patricia didn’t get any last time and I felt bad.” “I didn’t get any last time either,” I point out. She snorts. “Yeah well, I don’t feel bad about that.” I face forward again so she can’t see my smile.

I'm head over heels for her. Someone who's as hardworking as she is stunning, who runs a successful business on her own, which she built from the ground up, no help from anyone. That's rare to find, you know?" The way he narrows his stare at Mindy has her pursing her lips. "Well. That's just great," she practically mutters. "I should get going. Lovely to run into you, Joelle." "Likewise." This time when I'm smiling, it's one thousand percent genuine. She spins around and jogs away, her pace noticeably faster than when she made her way over. "She can't get away from us fast enough," Max says. "I'd call that a win." My head falls back as I laugh. I start to let go of his hand, but he keeps a gentle hold. "Let's sell it for a bit longer. Just in case she turns around and looks back at us." He winks down at me, and I'm sold.

Cancer is Everywhere I see cancer everywhere Everywhere… I see people carefully examining Food labels and ingredients, But cancer is everywhere… There are those jogging and those running, There are those spending hours at the gyms… And those increasing the amounts of veggies and fruits in their diets, But cancer is everywhere, everywhere… There are those totally cutting sugars and fats Those taking multivitamins and other supplements, But cancer is everywhere…everywhere! Many no longer have time to smile or greet others For they are occupied with eating more parsley and tomatoes Or perhaps increasing their intake of Blueberries, blackberries, or broccoli, But cancer is everywhere… You see them replace their water bottles and cookware With others made from non-cancerous materials, But cancer is everywhere… Cancer cases are almost higher than Refugees and alienation Higher than human cowardice, compromise, and conspiracies… Cancer cases are about to reach the levels Of human fear of confronting the ugliness of what’s happening in the world… I see everyone pretending That what’s going on is none of their business Just to stay afloat To avoid getting cancer, But cancer is everywhere Everywhere… [Original poem published in Arabic on October 30, 2022 at ahewar.org]

Sometimes sitting at a desk trying to force this doesn’t work. I never have writer’s block, exactly, but sometimes things do slow down. At those times I ask myself if my conscious mind might be thinking too much—and it is exactly at this point that I most want and need surprises and weirdness from the depths. Some techniques help in that regard. For instance, I’ll carry a microrecorder and go jogging on the West Side, recording phrases that match the song’s meter as they occur to me. On the rare occasion that I’m driving a car, I can do the same thing (are there laws against driving and songwriting?). Basically, anything—driving, jogging, swimming, cooking, cycling—that occupies part of the conscious mind and distracts it, works. The idea is to allow the chthonic material the freedom it needs to gurgle up. To distract the gatekeepers. Sometimes just a verse, or even a phrase or two, will resonate and be sufficient, and that’s enough to “unlock” the whole thing. From there on, it becomes more like fill-in-the-blank, conventional puzzle solving.

As a teacher who was also a runner, becoming a coach of runners was a natural thing to do.

Ways to Work with Anxiety on Your Own 1. Get out of your head by turning all your attention to the soles of your feet. Feel the ground underneath them. 2. Practice your deep belly breathing. 3. Take a walk outside and observe the scenery. Name three colors, name three sounds, name three textures. 4. Remind yourself that you are anxious and therefore it is not a good time to draw conclusions about the future until you are calm. 5. Remind yourself that you are anxious and the feeling is temporary. 6. Focus on the anxious body sensations with compassion and curiosity—and without judgment—until they subside. Remember to breathe deeply as you focus. 7. Imagine a peaceful place or a time when you felt confident. 8. Imagine something soothing like beautiful music, or hot sun on your skin, or being hugged. 9. Do some exercise like jogging or yoga, or go to the gym.

I think you look very...sufficient." "You can do better than that Ford." She frowned. I squeezed my fists and on a whoosh of breath said, "You take my breath away every time I look at you." I gently shut the door and jogged around to the driver's side. I started the car and pulled into the street without a glance in her direction. After a few minutes, she relaxed back against the seat. "You don't look so bad yourself.

But what happened is that as I jogged I felt all my questions leave me, for no reason. It was like entering a warm cloud and coming out the other side changed. I think it was profound. One minute I was tremendously vexed and the next I was dead certain the correct thing to do was leave Denoon alone. I had passed through a cloud of unknowing of some kind. It was crystal clear to me that I had delved enough, full stop. The everyday man he was was fine, full stop. I should stop evaginating him, to use a term I had gotten from him and demanded he stop using the second time I heard him do it, because it was stupidly provocative and not funny, even though all it means technically is to turn something inside out.

Over time, as you train more, your exercise intensity may have to change for each of the zones. For example, beginner exercisers who go for a light jog may be in Zone 3. But, as they continue to work out, their body will adapt and their fitness improves, so that in three to five weeks that same jog will only put them in Zone 2. That means that you have significantly improved your aerobic fitness level. Using a heart rate monitor is an easy way to track the heart rate zone you are working in, and your improvements in aerobic fitness over time.

Begin each workout with 3- 5 minutes of light cardio. If you don’t have access to an exercise bike or treadmill, you can simply jog around your garden/ outdoor space. Or jog on the spot for 60 seconds, perform jumping jacks for 30 seconds, followed by high knees for another 30 seconds and repeat 2-3 times.

Asala looked over to Niko. They were struggling. They’d had training, but they hadn’t had this much time in the field before. She slapped her hand on their back. “Keep up.” “I am keeping up,” they said. “Are you?” Asala asked, and picked up her pace, almost doubling her speed. Icy wind flooded her lungs through her nostrils, which only drove her to push harder. “I see why you usually work alone,” said Niko. “No fun getting bogged down by us mere mortals.” For fun, Asala started jogging.

Not so long ago as a generation, there was no panting giant here, no heaving, grimy city; there was but a pleasant big town of neighborly people who had understanding of one another, being, on the whole, much of the same type. It was a leisurely and kindly place— “homelike,” it was called — and when the visitor had been taken through the State Asylum for the Insane and made to appreciate the view of the cemetery from a little hill, his host’s duty as Baedeker was done. The good burghers were given to jogging comfortably about in phaetons or in surreys for a family drive on Sunday. No one was very rich; few were very poor; the air was clean, and there was time to live. But there was a spirit abroad in the land, and it was strong here as elsewhere — a spirit that had moved in the depths of the American soil and labored there, sweating, till it stirred the surface, rove the mountains, and emerged, tangible and monstrous, the god of all good American hearts — Bigness. And that god wrought the panting giant.

Research has shown that creativity is enhanced when performing straightforward mechanical tasks such as jogging, cooking, and driving. Unobstructed thinking time is always useful.

Seeing this high a number among white moderates jogs a memory: I’m in the seventh grade, for the first time attending an almost all-white school. It’s a government and politics lesson, and the girl next to me announces that she and her family are “fiscally conservative but socially liberal.” The phrase is new to me, but all around me, white kids’ heads bob in knowing approval, as if she’s given the right answer to a quiz. There’s something so morally sanitized about the idea of fiscal restraint, even when the upshot is that tens of millions of people, including one out of six children, struggle needlessly with poverty and hunger. The fact of their suffering is a shame, but not a reason to vote differently to allow government to do something about it. (We could eliminate all poverty in the United States by spending just 12 percent more than the cost of the 2017 Republican tax cuts.) The media’s inaccurate portrayal of poverty as a Black problem plays a role in this, because the Black faces that predominate coverage trigger a distancing in the minds of many white people. As Professor Haney López points out, priming white voters with racist dog whistles was the means; the end was an economic agenda that was harmful to working- and middle-class voters of all races, including white people. In railing against welfare and the war on poverty, conservatives like President Reagan told white voters that government was the enemy, because it favored Black and brown people over them—but their real agenda was to blunt government’s ability to challenge concentrated wealth and corporate power. The hurdle conservatives faced was that they needed the white majority to turn against society’s two strongest vessels for collective action: the government and labor unions. Racism was the ever-ready tool for the job, undermining white Americans’ faith in their fellow Americans. And it worked: Reagan cut taxes on the wealthy but raised them on the poor, waged war on the unions that were the backbone of the white middle class, and slashed domestic spending. And he did it with the overwhelming support of the white working and middle classes.

He drove around the pond, the sun beginning its descent. He drove without looking, without needing to, from memory. Seeing instead of looking. He drove home by heart. Past the little public school, abandoned in the evening time, seen instead of looked at looking lonely somehow. Past the sprawling mansions—were they always this massive? Their house seeming suddenly so modest, compared. Past the teeming trees—were there always this many? Like ladies-in-waiting along the side of the road. Around the third of four rotaries (the pride of Brookline, gratuitous rotaries). Past a man and dog jogging. Past some point of no return.

Pure Isolate CBD Exercises are a must. Moderate-intensity cardio exercise will benefit you. It could be a straightforward jog or just a brisk stroll. The best time to exercise is early in the morning and just before going to bed at night.

Even so, most of the stories people told about Amos [Tversky] had less to do with what came out of his mouth than with the unusual way he moved through the world. He kept the hours of a vampire. He went to bed when the sun came up and woke up at happy hour. He ate pickles for breakfast and eggs for dinner. He minimized quotidian tasks he thought a waste of time—he could be found in the middle of the day, having just woken up, driving himself to work while shaving and brushing his teeth in the rearview mirror. “He never knew what time of the day it was,” said his daughter, Dona. “It didn’t matter. He’s living in his own sphere and you just happened to encounter him there.” He didn’t pretend to be interested in whatever others expected him to be interested in—God help anyone who tried to drag him to a museum or a board meeting. “For those who like that sort of thing, that is the sort of thing they like,” Amos liked to say, plucking a line from the Muriel Spark novel The Prime of Miss Jean Brodie. “He just skipped family vacations,” says his daughter. “He’d come if he liked the place. Otherwise he didn’t.” The children didn’t take it personally: They loved their father and knew that he loved them. “He loved people,” said his son Oren. “He just didn’t like social norms. A lot of things that most human beings would never think to do, to Amos simply made sense. For instance, when he wanted to go for a run he . . . went for a run. No stretching, no jogging outfit or, for that matter, jogging: He’d simply strip off his slacks and sprint out his front door in his underpants and run as fast as he could until he couldn’t run anymore. “Amos thought people paid an enormous price to avoid mild embarrassment,” said his friend Avishai Margalit, “and he himself decided very early on it was not worth it.” What all those who came to know Amos eventually realized was that the man had a preternatural gift for doing only precisely what he wanted to do. Varda Liberman recalled visiting him one day and seeing a table with a week’s worth of mail on it. There were tidy little stacks, one for each day, each filled with requests and entreaties and demands upon Amos’s time: job offers, offers of honorary degrees, requests for interviews and lectures, requests for help with some abstruse problem, bills. When the new mail came in Amos opened anything that interested him and left the rest in its daily pile. Each day the new mail arrived and shoved the old mail down the table. When a pile reached the end of the table Amos pushed it, unopened, off the edge into a waiting garbage can. “The nice thing about things that are urgent,” he liked to say, “is that if you wait long enough they aren’t urgent anymore.” “I would say to Amos I have to do this or I have to do that,” recalled his old friend Yeshu Kolodny. “And he would say, ‘No. You don’t.’ And I thought: lucky man!

By the time I ran what would turn out to be my fastest 5,000, on a perfect evening in Palo Alto, California, in 2003, I’d decided I needed a new mental strategy: I would pretend I was only running 4,000 meters, and simply not worry if I had to jog the last kilometer. I wanted to run 2:45 per kilometer, and my first three kilometers were 2:45, 2:45, 2:47. The moment of truth: I knuckled down and vowed to run the fourth kilometer as hard as I could—but little by little, I drifted back from the pack I was running with.

How To Collect Your Achievement Stories

 Before we can write our Achievement Stories, we need to identify each and every one. This will take some work, but the payoff is employment and higher wages and salaries.

 Because I want you to look as impressive as possible, I’m going to remind you of all of the places where your achievements can be found:

 Performance Reviews 

I worked at a place where, at the end of every year, my boss had to convince his peers why I should get a raise and or a bonus. As a result, my performance reviews were a great place to find achievements I might have forgotten about.

 Awards 

Every time you receive an award, you have evidence that you are special. Depending on the number of achievements, you might want to list your awards as achievements. Usually, the reason you received the award is an achievement. 

Promotions 

Getting promoted is an achievement. Your promotion says to the hiring manager, “This woman is so good that we gave her more responsibility and a higher salary. Bosses and Coworkers If you’re wracking your brain trying to think of achievements, consider giving a list of the achievements you’ve identified to bosses and co-workers. Then ask them, “What’s missing? What have I left out?” Emails If you have access to your old emails, go through each one to see what you can find. I did this every year when my boss asked for my achievements, this gave him the ammunition he needed to negotiate for my raises. This is the ammunition you need to win over the hiring manager. LinkedIn Recommendations Just the other day, I was reading my LinkedIn recommendations and was reminded of an accomplishment I had not included in my LI profile or resume. As you read each recommendation, think about the work you did with that person. It may jog your memory and help you remember things you’ve left out.

If long and meandering postmodern zaniness and stale, rip-off modernism are now the Culture, then it is not itself. It has been stricken by dementia. I’m here now to jog its memory one last time and then deliver it to a dignified death.

J-Just m-my throat,’ I stuttered, my lips quivering from the cold. ‘Let's get you out of here, then,’ Marcel said. He slid his arms under me and lifted me without effort-like picking up an empty box. His chest was bare and warm; he hunched his shoulders to keep the rain off me. My head lolled over his arm. I stared vacantly back toward the furious water, beating the sand behind him. ‘You got her?’ I heard Sam ask. ‘Yeah, I'll take it from here. Get back to the hospital. I'll join you later. Thanks, Sam.’ My head was still rolling. None of his words sunk in at first. Sam didn't answer. There was no sound, and I wondered if he were already gone. The water licked and writhed up the sand after us as Marcel carried me away like it was angry that I'd escaped. As I stared wearily, a spark of color caught my unfocused eyes-a a small flash of fire was dancing on the black water, far out in the bay. The image made no sense, and I wondered how conscious I was. My head swirled with the memory of the black, churning water of being so lost that I couldn't find up or down. So, lost… but somehow Marcel… ‘How did you find me?’ I rasped. ‘I was searching for you,’ he told me. He was half-jogging through the rain, up the beach toward the road. ‘I followed the tire tracks to your truck, and then I heard you scream…’ He shuddered. ‘Why would you jump, Bell? Didn't you notice that it's turning into a hurricane out here? Couldn't you have waited for me?’ Anger filled his tone as the relief faded. ‘Sorry,’ I muttered. ‘It was stupid.’ ‘Yeah, it was really stupid,’ he agreed, drops of rain shaking free of his hair as he nodded. ‘Look, do you mind saving the stupid stuff for when I'm around? I won't be able to concentrate if I think you're jumping off cliffs behind my back.’ ‘Sure,’ I agreed. ‘No problem.’ I sounded like a chain-smoker. I tried to clear my throat and then winced; the throat-clearing felt like stabbing a knife down there. ‘What happened today? Did you… find her?’ It was my turn to shudder, though I wasn't so cold here, right next to his ridiculous body heat. Marcel shook his head. He was still more running than walking as he headed up the road to his house. ‘No. She took off into the water-the bloodsuckers have the advantage there. That's why I raced home- I was afraid she was going to double back swimming. You spend so much time on the beach…’ He trailed off, a catch in his throat. ‘Sam came back with you… is everyone else home, too?’ I hoped they weren’t still out searching for her. ‘Yeah. Sort of.’ I tried to read his expression, squinting into the hammering rain. His eyes were tight with worry or pain. The words that hadn't made sense before suddenly did. ‘You said… hospital. Before, to Sam. Is someone hurt? Did she fight you?’ My voice jumped up an octave, sounding strange with the hoarseness. Marcel’s eyes tightened again. ‘It doesn't look so great right now.’ Abruptly, I felt sick with guilt-felt truly horrible about the brainless cliff dive. Nobody needed to be worrying about me right now. What a stupid time to be reckless. ‘What can I do?’ I asked. At that moment the rain stopped. I hadn't realized we were already back at Marcel’s house until he walked through the door. The storm pounded against the roof. ‘You can stay here,’ Marcel said as he dumped me on the short couch. ‘I mean it right here I'll get you some dry clothes.’ I let my eyes adjust to the darkroom while Marcel banged around in his bedroom. The cramped front room seemed so empty without Billy, almost desolate. It was strangely ominous-probably just because I knew where he was. Marcel was back in seconds. He threw a pile of gray cotton at me. ‘These will be huge on you, but it's the best I've got. I'll-a, step outside so you can change.’ ‘Don't go anywhere. I'm too tired to move yet. Just stay with me.

Twice a week, a hard 12 minutes of the U.S. Department of Energy “Man Maker.” The Man Maker is a painfully simple workout that was devised and implemented at a federal agency’s academy by Green Beret vet Bill Cullen, RKC. Its template is simple: alternate sets of high-rep kettlebell drills—swings in our case—with a few hundred yards of jogging. Do your swings “to a comfortable stop” most of the time and all-out occasionally. Don’t run hard; jogging is a form of active recovery. Senior RKC Mike Mahler prefers the jump rope to jogging, another great option.

Columnists and bloggers openly mocked Solo for saying the situation was beyond the public’s comprehension. But there was more to the situation than fans and media knew at the time. The fact that Solo’s father had died three months earlier of a heart attack wasn’t widely known. A couple of months before that, Solo’s longtime best friend had been struck and killed by a car while jogging. Even before she was benched in the most important game of her life and watched her World Cup dreams slip away, Hope Solo’s world was already in turmoil. Some players say they had noticed how those recent tragedies affected her.

At sea, I was the captain. I was important, and I had a role. I ran the show. At home, I was the swab. I did the shit work, almost always unappreciated. I loved my family, but man did I hate being on land all the time. I tried my best, I honestly did. I really stepped up my game around the house to be the best dad and partner I could be. It just was never good enough. With no offshore fishing and encouragement at home, part of me was dead inside, the part that made me who I am. I missed my boat daily. Flashbacks were a constant. I daydreamed of foaming schools of tuna while washing bubbly dishes. I saw mahi mahi boldly charging baits as I folded brightly colored laundry. When I went jogging and my heart started pumping, I saw huge marlin going wild on the gaffs. Everything reminded me of the boat. I most likely honestly had post-traumatic stress from the whole ordeal

Setting out on a mission for physical fitness will not yield results after a single jog or a single trip to the gym. Results must compound with consistency and time.

However, when a group of psychology PhD candidates at Case Western—including one named Mark Muraven—discovered those studies in the mid-nineties, they started asking questions the previous research didn’t seem to answer. To Muraven, this model of willpower-as-skill wasn’t a satisfying explanation. A skill, after all, is something that remains constant from day to day. If you have the skill to make an omelet on Wednesday, you’ll still know how to make it on Friday. In Muraven’s experience, though, it felt like he forgot how to exert willpower all the time. Some evenings he would come home from work and have no problem going for a jog. Other days, he couldn’t do anything besides lie on the couch and watch television. It was as if his brain—or, at least, that part of his brain responsible for making him exercise—had forgotten how to summon the willpower to push him out the door. Some days, he ate healthily. Other days, when he was tired, he raided the vending machines and stuffed himself with candy and chips. If willpower is a skill, Muraven wondered, then why doesn’t it remain constant from day to day?

Equation: mv In English: Mass times velocity The special part: It has a specific direction assigned to it. Mass and velocity are multiplied together to get the magnitude of the momentum, so a large 200-pound man jogging 5 miles per hour (mph) (200 * 5 = 1000) and a petite 100-pound woman running 10 mph (100 * 10 = 1000) will each hit you with the same momentum and knock you back just as hard. The only difference between mass and velocity when it comes to momentum is that the velocity is what gives momentum its direction. This means if you tackle someone, the direction of the momentum you transfer to your opponent is the same as the direction you were running before the tackle. This may seem like a trivial statement at first, but the directional component of momentum is the key to redirecting and controlling an otherwise unstoppable blow. A high-momentum strike, or “push” strike, has the ability to move your opponent, or parts of your opponent, and that is an incredibly powerful tool to have in a fight. If your opponent is rigid, light on his feet, or if you strike him near his center of mass, a high-momentum strike can push him back, knock him off balance, push the air out of his lungs, or even send him to the floor if the stars are aligned properly. If your opponent is loose, a high-momentum strike to the hands can move them away from his face and leave him open. Whether he is loose or stiff, a high-momentum strike to the chin can make your opponent’s head rotate quickly about the base of his skull, resulting in a knockout.

take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25. About fifty times a day I’m asked about supplements.

A few weeks ago, while I was carrying a garbage bag out to the curb, the bag split and maggots splashed onto my foot. We’d had chicken for dinner three or four days before and there were offcuts in the bag. There was no dry-retching or gagging, I instantly projectile vomited onto the sidewalk. It was like a fire hose had been turned on. An old lady jogging past stopped and asked if I was okay and I nodded, pointed to the maggots as explanation, and vomited again. I planned to wash off the sidewalk but when I walked down the driveway with a hose, a cat was eating the vomit/maggot/chicken blend and I vomited a third time.

I eyed the gap between this warehouse and the roof of the building a few feet below it. The gap was about a foot and a half wide—I could step across it if I wanted to… Before my rational mind could register that fact, I started running. I was already across the gap by the time it caught up, moving at a fast jog across the rooftops. I leapt over the small gaps between houses, the fear in my throat morphing into a sense of exhilaration as I picked up speed. Running on the streets or through The Green had nothing on this—it was exciting and dangerous, causing my adrenaline to pump and my heart to soar

the shadows. “Why do you think they invented chess?” “He’s got you there,” said the captain, following Fletcher. Jake jogged slightly to catch up as Captain Chenoweth continued. “These guys are exactly who we need to get you to your destination. They’ve got contacts throughout the area, and we should be able to slip through without anyone even knowing we’re coming.” “But why should anyone care?” Captain Chenoweth pointed back the way they’d come, toward the coastal village. “Those people down there didn’t know us, but they were ready to kill you. Now, no matter what started this little conflict, don’t think for a second anyone here cares which side you’re on. In their eyes America is their enemy, and they’re likely to kill us all simply to vent their frustration. Either that, or they’ll capture us and hold us for ransom – maybe do what those wannabe terrorists did and chop our heads off, posting it on the internet for shits and giggles. We’re not sitting in your little ivory bubble anymore. Highly polished principles won’t wash well here.” The words felt like a slap in the face. “You think I’m that naive?” he eventually mustered after an awkward pause. Captain Chenoweth gave a short whistle, and the SEAL team dropped back from their defensive positions, jogging up the short hill and clambering into the rear of one of the virtually invisible trucks. “I think it’s time to go, sir.” And with that simple statement, Captain Chenoweth relayed volumes to Jake, who nodded silently and walked toward the large truck, its back tray covered by a canvas roof stretched over a high, metal frame. Jake saw the SEAL team seated alongside Fletcher and three of his men, two bench-seats running the length of the tray. He climbed awkwardly into the back of the truck as its engine roared to life. The tray reeked of livestock; the musky scent of animal feces mixed with grass or hay and wet fur. Jake gagged, but otherwise remained silent, still stinging from the captain’s indirect rebuke. Complaining of the stench would only serve to lower him further in their esteem. Captain Chenoweth climbed in alongside

20 x Clap Press Ups 50 x meters Jog 15 x Burpees 50 x Sprint 20 Bodyweight Squats 50 x meters Jog 20 x Crunches 50 meters Sprint 20 x Kick Through’s 50 meter Jog 20 x Mountain Climbers 50 meter Sprint 20 x Press Ups 50 meter Jog   On a 400 meter running track break it down into 8 50 meter sections, at each 50 meter point perform the required exercise. Make sure to alternate jogging and sprinting after each exercise. Go through the circuit 3 times.

Foaming is a huge reward,” said Sinclair, the brand manager. “Shampoo doesn’t have to foam, but we add foaming chemicals because people expect it each time they wash their hair. Same thing with laundry detergent. And toothpaste—now every company adds sodium laureth sulfate to make toothpaste foam more. There’s no cleaning benefit, but people feel better when there’s a bunch of suds around their mouth. Once the customer starts expecting that foam, the habit starts growing.” Cravings are what drive habits. And figuring out how to spark a craving makes creating a new habit easier. It’s as true now as it was almost a century ago. Every night, millions of people scrub their teeth in order to get a tingling feeling; every morning, millions put on their jogging shoes to capture an endorphin rush they’ve learned to crave.

If you’d like to have more mental clarity, it is suggested by many physicians that you eat healthier foods. In today’s health-conscious society it almost goes without saying, but sometimes we forget these things when it comes time for memorizing the word of God. If you want more mental clarity then it is a good idea to be eating well. But if you’re going to eat well you need to do so for long periods of time before you feel the mental effects. Much like an Olympic runner one needs to be well conditioned in all things. They’re well-conditioned in body but we should be well conditioned in mind. There are many various things that can help us exercise towards a well-conditioned mind. For example cardio exercise in itself helps bring mental clarity. Although all these things may not be necessary to memorize well, they definitely help and therefore have been included in the discussion of step one. For myself, I choose to eat healthy, jog often, and keep a relaxed peaceful state of heart. When we focus on the aspects of a Christian walk which lead to a heart of peace it is easier to have a clear mind. It is not that we should exercise ourselves towards godliness only for the sake of memorizing the Bible. But through the natural course of the Christian walk, as we take our walks seriously and exercise ourselves in the peace of God, clarity of mind will come naturally, and so will memorizing the word of God. In this step we are preparing our minds for memorizing by putting our thoughts to rest. A long stressful day can make it difficult to memorize. So it does good to bring peace back in our minds first. If we maintain the healthy habits and tips stated above it will be easier to follow through with this step as time goes on. Ultimately the first step is to bring your mind to a place of peace. Take a mental rest and let your thoughts dwell on the lord. Meditate for a period of time to wrangle your thoughts and corral them in. A stressed out or overly active mind will keep you from memorizing the word of God.

As one would expect, the Pope’s schedule is quite disciplined—he wakes up at four o’clock each morning and runs on the treadmill for an hour. I’m totally kidding. Nobody’s knees have time for that.

he first time I ever laid eyes on you, you were jogging with your friend, Hilary,” he murmured. I lowered my gaze back to the tiny shoe and smiled. “The first time I ever had the pleasure of hearing your voice,” he titled his head in thought, “you ended up tripping and needed bandaged.” His finger brushed over the tiny silver Band-Aid. Tears began pooling in my eyes. His gift was unlike anything I ever expected. I wasn’t sure what to think or even feel in that moment. “The first time I knew you were more than a pretty face,” he smiled, his thumb caressing my cheek for the briefest moment, “you brought Oliver and me muffins.” His voice cracked and I bit my bottom lip as he touched upon the tiny muffin. The burn of a stray tear as it slipped down my cheek pulled my gaze to my lap. Quickly, I wiped it away. Next, he held up the miniature swimming pool in his hand and I laughed, looking up at him. “This one speaks for itself, sweetheart.” His smile widened into a broad grin. “It was a night I’ll never forget…and one I wouldn’t mind experiencing again next summer.” My head shot down, heat creeping up my cheeks. I shook my head, chuckling. “This,” he held up a music note, “is for the first time we danced.” He lowered the bracelet and looked me in the eyes. “I wanted you that night, Cassandra. More than I’ve ever wanted any woman. But I’m thankful every day that you wouldn’t let me have my way.” He sighed. “We wouldn’t be here today if I had slept with you then.” He looked back down, frowning. “I can’t image you not being here today.” My heart swelled helping me find my voice. “The pumpkin patch,” I said, running my fingers over the shiny jack-o-lantern. “Yes, the first day I realized I wanted nothing more than to protect you. From your ex, from anyone that could hurt you.” I smiled, his words soothing every part of my soul. “The carnival.” I smiled, remembering our day together. The charm was of a Ferris wheel and the only one that was gold. Logan took my hand and clasped the bracelet around my wrist. He looked up at me, my hand still in his. “The first day I knew Oliver was falling in love with you.

When you run for 30 minutes, for example, your perceived time slows down. In a busy day, a whole afternoon can go by in a flash. You need a way to control your psychological time, especially to distance yourself from normal distractions and preoccupations. When we engage in an even longer exercise like jogging, our brain gets to take a rest from its default mode or inward-focused state—known as a self-referencing in neuroscience—and be more attuned to the outer environment. By shifting in and out of these two states of mind—reference to ourselves versus our environment—we get a new frame reference to our lives that empowers us to look at things in a different light.

I watched Max lean over me and open his mouth. When he wrapped his lips around my cock head, I swallowed hard and my head fell back. He went deeper. My dick slid along his tongue as he went further. “Max!” I grabbed his arms, squeezing as I arched up, then releasing when I fell back down. I squirmed, my hands going to his head then back to the floor. He kept going deeper until my entire length was down his throat. He wasn’t even fucking gagging. It was so hot, I fisted my hands and then threw my arms over my head. He eased up, swirling his tongue along the foreskin before going down on my length again. I groaned and shoved my hands on his head, tightening his hair around my fingers. Then the orgasm started. I gasped, shooting long streams of cloudy cum into his mouth. My whole body trembled and I arched, this time holding the position as the orgasm blew my fucking mind. When I fell back to the ground, I was breathing heavy like I’d been jogging for hours. My heart pounded in my chest.

...I think I saw something orange pass beneath a streetlight. That means she turned the corner on Pecan Street. Wait right here, and I’ll get my car.” Stella grabbed Mona’s arm. “There’s no time. Follow me and keep your mouth shut.” Instead of going to the street, Stella crept through a yard. “This is crazy, I can’t see a thing. Stella, we could break a leg.” “I told you to be quiet. I know these yards as well as I know my own. Stay behind me.” She led Mona behind a large azalea bush close to the sidewalk. They hid there as Rusty approached, and she was almost on top of them when Mona sneezed. Rusty stopped, put her hands on her hips, and said, “I know you’re in there.” Neither Stella nor Mona made a peep. “I think I understand why you feel the need to watch me. I’m new around here, so let me introduce myself. My name is Rusty Martinez. I’m a businesswoman, and I have no intention of breaking into anyone’s home. I’m simply out for exercise, so you have nothing to worry about.” “Okay, well, you have a nice night,” Mona said cheerily. Rusty recoiled at the response. “Um…you too,” she said quickly and jogged away. Stella groaned. “Your mother obviously didn’t teach you how to properly conduct a mission, did she?” “If you mean how to hide in a bush, then no.

If you want to build up your condition and become able to run for 30 minutes continuously, then this 8-week walk/run plan will help you achieve just that: Week 1 – Start walking for five minutes to warm up. Jog for one minute, then return to walking and walk for 6 minutes. Repeat this three times. It is recommended to run for three sessions this first week. Week 2 – Warm yourself by walking for five minutes. Run for 2 minutes, then walk for five. Repeat this four times. Do three running sessions this week. Week 3 – Again, start by walking for 5 minutes. Switch to running and jog for 4 minutes and slow down by walking for 2. Repeat this four times. Do four sessions of running this week. Week 4 – After walking for five minutes, run for 5 and walk for 2 minutes. Repeat this 4 times. This session should be done three times this week. Week 5 – After warming up, run for 8 minutes and walk for two. Repeat

The phone was ringing as she entered the house through the kitchen door. She jogged into the living room to answer it, only to have whoever was on the other end hang up on her. Just what she didn't need right now—some oblivious idiot calling the wrong number, over and over. Her tolerance for idiocy was at an all-time low, starting with her own.

Pants size Shirt size BMI Number of times he jogged Number of miles he ran Number of times he worked with the trainer

Yes! Yes. Thank you. I’m on my way right now, so I’ll see you later, you know, like, in five minutes. And I’ll just wait in the car—you can send them out so we don’t take up any more of your time. So say hi to Clark for me, you know, since I might not get a chance to talk to you from the car. But thanks so much for watching the kids for me, and I’ll see you later . . . in five.” There was a pause. Then Angela’s voice piped up, as enthusiastic as ever. “Okay, see you later in five!” Oh great, Becky thought as she jogged back to her car. Now Angela would be using that phrase, convinced it was a real idiom. And it would be all Becky’s fault. As if the poor lady didn’t have enough communication problems as it was, what with the excessive exclaiming.

Sophia? Sophia, wake up!” Sylvan’s voice was sharp in her ear and she stirred sluggishly. “Huh?” She lifted her head and then winced as the cold air clawed at her like a wild animal. Quickly she pressed her face into his neck again. “Leave me alone.” “I can’t. You must not go to sleep out here. You might not wake up.” “Wha…what are you talking about?” She peered groggily up at him with one eye, trying to keep the rest of her face close to his neck. He was still striding along but he was looking down at her and his pale blue eyes were worried. “The cold’s affecting you more than I thought it would.” He frowned. “Just stay awake—we’re almost there.” “Almost where?” Were they going somewhere? When she pushed herself to remember it seemed like they were, but she didn’t know where or why. Why bother to go anywhere when she could stay close to Sylvan, breathing in his delicious mating scent? At first she’d been horribly cold but now everything was perfectly, beautifully warm… “Almost to the grotto entrance.” Sylvan’s voice seemed to come from far away this time. “Stay awake, Sophia—please!” There was desperation in his voice and he was almost running now, jogging over the frozen ground with her in his arms, as though he was trying to win some kind of race. “Slow down,” Sophie protested peevishly. His faster pace was joggling her uncomfortably, making it almost impossible to sleep the way she so desperately wanted to. “Can’t…get any rest…this…way.” “You don’t need to rest. You need to wake up. Here.” He sounded relieved. “Here we are at last.” He

His muscles twitched in anticipation, but he moderated his steps, determined not to let his absolute weakness for the woman propel him into an unmanly display of emotion. Especially here, under her father’s scrutiny. She, on the other hand, began a jog. Then she broke into a skirt-lifting sprint—as she’d done outside the burning fort. Except this time, she was not running to Phillip, and the only object in flames was Totka’s throat as it burned with the effort to swallow. He braced himself to receive her all-out run, but when she loosed his name on a jagged cry, he dropped his bow, quiver, and decorum and hastened to meet her. She flew hard into his arms, laughing and crying at once, knocking the wind from his chest and the good sense from his brain. His rogue mouth went in search of hers. Despite her happy little murmurings and the sighs hot at his ear, he regained himself and angled away, pressing his cheek to hers, unable to draw her close enough. Her body was softer than he recalled, warmer, more eager. And Little Warrior was right—she smelled as sweet as honey. Nose buried in his shirt, she inhaled until her ribs strained against his hold. “Tell me you’ve come to take me home,” she said on a contented discharge of breath.

While reading some old articles to jog my memory for this book, I came across an article in the Chicago Sun-Times by Rick Kogan, a reporter who traveled with Styx for a few concert dates in 1979. I remember him. When we played the Long Beach Civic Center’s 12,000-seat sports arena in California, he rode in the car with JY and me as we approached the stadium. His recounting of the scene made me smile. It’s also a great snapshot of what life was like for us back in the day. The article from 1980 was called, “The Band That Styx It To ‘Em.” Here’s what he wrote: “At once, a sleek, gray Cadillac limousine glides toward the back stage area. Small groups of girls rush from under trees and other hiding places like a pack of lions attacking an antelope. They bang on the windows, try to halt the driver’s progress by standing in front of the car. They are a desperate bunch. Rain soaks their makeup and ruins their clothes. Some are crying. “Tommy, Tommmmmmmmmy! I love you!” one girl yells as she bangs against the limousine’s window. Inside the gray limousine, James Young, the tall, blond guitarist for Styx who likes to be called J.Y. looks out the window. “It sure is raining,” he says. Next to him, bass player Chuck Panozzo, finishing the last part of a cover story on Styx in a recent issue of Record World magazine, nods his head in agreement. Then he chuckles, and says, “They think you’re Tommy.” “I’m not Tommy Shaw,” J.Y. screams. “I’m Rod Stewart.” “Tommy, Tommmmmmmmmy! I love you! I love you!” the girl persists, now trying desperately to jump on the hood of the slippery auto. “Oh brother,” sighs J.Y. And the limousine rolls through the now fully raised backstage door and he hurries to get out and head for the dressing room. This scene is repeated twice, as two more limousines make their way into the stadium, five and ten minutes later. The second car carries young guitarist Tommy Shaw, drummer John Panozzo and his wife Debbie. The groupies muster their greatest energy for this car. As the youngest member of Styx and because of his good looks and flowing blond hair, Tommy Shaw is extremely popular with young girls. Some of his fans are now demonstrating their affection by covering his car with their bodies. John and Debbie Panozzo pay no attention to the frenzy. Tommy Shaw merely smiles, and shortly all of them are inside the sports arena dressing room. By the time the last and final car appears, spectacularly black in the California rain, the groupies’ enthusiasm has waned. Most of them have started tiptoeing through the puddles back to their hiding places to regroup for the band’s departure in a couple of hours.” Tommy

tip. I always try to catch a moment when I just stand back and quietly watch my family and friends enjoying themselves and each other. Let that moment wash over you so you can store it up for the times when life gets stressful. Those moments are like precious treasures we can pause to look at again and again. You might even keep a hospitality journal—a book to record the memories of your time together. Or, like we have, a guest book by the front door for our friends to sign so we remember our time together. Entries can be short and sweet, just enough to jog your memory: ice cream sandwiches on the patio with family and friends, game night with the grandparents, pizza party with the neighbors. You might write down what was on the menu, who attended, any details that you cherished—twinkly lights on the porch, the smell of homemade brownies baking, or jokes you laughed at, stories you shared. There

I was jogging this morning and I noticed a person about half a km ahead. I could guess he was running a little slower than me and that made me feel good, I said to myself I will try catch up with him. So I started running faster and faster. Every block, I was gaining on him a little bit. After just a few minutes I was only about 100 feet behind him, so I really picked up the pace and pushed myself. I was determined to catch up with him. Finally, I did it! I caught up and passed him. Inwardly I felt very good. "I beat him". Of course, he didn't even know we were racing. After I passed him, I realized I had been so focused on competing against him that ..... I had missed my turn to my house, I had missed the focus on my inner peace, I missed to see the beauty of greenery around, I missed to do my inner soul searching meditation, and in the needless hurry stumbled and slipped twice or thrice and might have hit the sidewalk and broken a limb. It then dawned on me, isn't that what happens in life when we focus on competing with co-workers, neighbours, friends, family, trying to outdo them or trying to prove that we are more successful or more important and in the bargain we miss on our happiness within our own surroundings? We spend our time and energy running after them and we miss out on our own paths to our given destination. The problem with unhealthy competition is that it's a never ending cycle. There will always be somebody ahead of you, someone with a better job, nicer car, more money in the bank, more education, a prettier wife, a more handsome husband, better behaved children, better circumstances and better conditions etc. But one important realisation is that You can be the best that you can be, when you are not competing with anyone. Some people are insecure because they pay too much attention to what others are, where others are going, wearing and driving, what others are talking. Take whatever you have, the height, the weight and personality. Accept it and realize, that you are blessed. Stay focused and live a healthy life. There is no competition in Destiny. Everyone has his own. Comparison AND Competition is the thief of JOY. It kills the Joy of Living your Own Life. Run your own Race that leads to Peaceful, Happy Steady Life.

I look around and it’s the first time in the last thirty minutes that I realize we’re surrounded by people. Grinning like lovesick fools, we turn and face a garden of guests. We nod at each other before Nikolaj wraps his arm around mine and pulls me with him down the aisle. We walk at first, but quickly my husband’s step quickens into a jog. When my high heels won’t allow me to follow his pace, he stops, folds and sweeps me up into his arms. I drop my head against his face and his lips flirt with the shell of my ear. “My gorgeous wife, I told you I’d never let you fall.

Mom?” Corey called. He cut himself short and swore. “I probably shouldn’t do that. Scare the crap out of her.” He took a step toward the kitchen, then paused. “Or maybe I should yell. Warn her before her dead son appears from nowhere.” He glanced at us. “Arghh! I’m overanalyzing. When this is over, I need a long break from you guys.” “And we’ll need one from you,” Sam said. “Just relax,” I said. “Call her. Find her. It doesn’t matter. You’re about to give her the best heart attack of her life.” He grinned. “Right.” He took off, jogging through the house, calling for his mom. Sam started to follow, then saw we weren’t and realized this was a moment we should leave to Corey. I collapsed onto the sofa with a sigh. Daniel plunked down beside me, then twisted to stretch out, legs going over mine. “Oh my God,” I said, shoving his feet off my lap. “Do you know how bad those smell?” He tried to stick them in my face. I grabbed him around the ankles and tickled the bottom of his feet. He let out a shriek. “Well, you’re still ticklish,” I said. “And you still giggle like a girl.” He tried to grab me, but I held his feet tight. Sam slid from the recliner and limped into the next room. “Our immaturity is scaring her off,” I said. “Sorry, Sam. Come back and we’ll act our age.” “No, I’m just grabbing some food. You two carry on. You’ve earned a maturity time-out.

He’ll be devastated if Michael moves in, only to move out again a few months later. He won’t understand. I’ll be devastated too. I know that now. ‘It just seems a bit … unexpected, that’s all. One minute we’re jogging along like we always have, then I tell you about that rumour and all of a sudden you want to move in.’ ‘Look, I’ll admit it might seem that way,’ he says. He exhales slowly, pushes a piece of chicken around on his plate with his fork. ‘But, honestly, I’ve been wanting to ask you for months.’ He puts down his glass and looks directly into my eyes. ‘Years, if you must know.’ Now it’s my turn to stare. ‘Years?’ ‘You’ve always been so fiercely independent. I thought if I asked for more, you might … I don’t know, pull up the drawbridge completely.’ I clasp my hands on my lap. Is he actually saying what I think he is? That he’s been too scared to tell me how he feels? That I’ve basically been pushing him away all this time? ‘I … I always assumed you …’ My voice breaks. Any second now I’m going to start crying over my pasta. I shut my eyes tight and focus on my breath. ‘I always assumed you wanted the freedom to just take off whenever you liked.’ Michael reaches across the table and strokes my cheek with his finger. ‘What a couple of idiots we both are.’ ‘You can say that again.

Dave ignored him and kept right on jogging. When he reached me, he jumped into the passenger seat Dukes of Hazzard style. "Can you drive?" Well, that was debatable, given my close encounter with the wall but I wasn't going to get into that now. I eyed him warily. "What are you doing here?" "No time for that. Can you put your foot on the clutch?" I narrowed my eyes at him. I didn't like what he was implying. I may have just almost hit the wall but I wasn't a complete idiot. "I could put my foot in your crotch if you like?" I suggested. A slow smile spread across his face and I looked away. God, that was supposed to insult him, not amuse him. Or turn me on.

You can look at that list and think, “But everyone has hobbies, what’s so special about yours?” Like much of what differentiates an autistic trait from a simple personality quirk, the answer is the degree to which the trait is present. For example, when I took up running, I didn’t just go out and jog a few times a week. I read books about training for marathons. I found workout plans online and joined a training site to get personalized drills. I learned about fartlek and track workouts and running technique. I signed up for road races. Ten years later, I spend more on running clothes and shoes than on everyday clothes. I use a heart rate monitor and a distance tracker to record my workouts. If I go on vacation, I pack all of my running stuff. I don’t just like to run occasionally; running is an integral part of my life. That’s a key differentiator between a run-of-the-mill hobby and an autistic special interest. Spending time engaged in a special interest fulfills a specific need. It’s more than just a pleasant way to pass the time. Indulging in a special interest is a way to mentally recharge. It’s comforting. It allows me to completely immerse myself in something that intensely interests me while tuning out the rest of the world.

Jogging, easy jogging is the time when you allow your mind to rest and recharge, when you give your mind a chance for that pause.

I predict that with time, you will find it is better to jog without background music in your ears.

With no plans and no pressure, I jogged up the stairs to my bedroom, flopping gracelessly on the bed. I wondered what Cannan was doing right now, what Steldor and Galen were doing. Then my thoughts shifted to Saadi. What was he doing? Was he smoothing his hair? Was he fighting with his sister? Was he breaking up some brawl in the street? Or was he thinking of me? Believing I had hit on the truth with the last possibility, I curled up on my side, permitting myself to daydream and doze. It was quite a pleasant way to pass the time, especially since I could see his freckled face behind my closed eyelids.

BENJAMIN Age: 10 Height: 5’1 Favourite animal: His dog, Spooky   Of all the Cluefinders, Benjamin is the most interested in sports. He is very physically active, playing football and cricket at the weekends, and often going for a morning jog with Jake, his next-door neighbour, and their Dads. Ben took some karate lessons until he decided that he never wanted to fight another person if he could help it. Like Chris, he loves to read comic books, and his favourite super-hero is Spider-Man, who is also very athletic. He says, “I love to exercise because it means I can eat whatever I want without getting fat!” Ben especially loves spaghetti Bolognese and pizza.   Ben has a dog, Spooky, who he plays with all the time. Ben has a soft spot for all animals, and supports the World Wildlife Fund, which aims to protect endangered wild animals which are at risk of going extinct. His goals for the future include travelling around the world, an ambition he shares with Clara. He would like to visit the countries of South America, where there is an abundance of wildlife.

I’d jogged before, once or twice a week, but as every runner knows, dailiness is everything: It means the difference between scaling a wall of dread each time and looking forward to a pleasure. When you run, you feel the seasons closely.

l’after-shave, le badge, le barbeque, le best-seller, le blue-jean, le blues, le bluff, le box-office, le break, le bridge, le bulldozer, le business, le cake, la call-girl, le cashflow, le check-in, le chewing-gum, le club, le cocktail, la cover-girl, le cover-story, le dancing, le design, le discount, le do-it-yourself, le doping, le fan, le fast-food, le feedback, le freezer, le gadget, le gangster, le gay, le hall, le handicap, le hold-up, le jogging, l’interview, le joker, le kidnapping, le kit, le knock-out, le label, le leader, le look, le manager, le marketing, le must, les news, le parking, le pickpocket, le pipeline, le planning, le playboy, le prime time, le pub, le puzzle, se relaxer, le self-service, le software, le snack, le slogan, le steak, le stress, le sweatshirt, le toaster and le week-end.

When I first started to run the Jingu Gaien course, Toshihiko Seko was still an active runner and he used this course too. The S&B team used this course every day for training, and over time we naturally grew to know each other by sight. Back then I used to jog there before seven a.m. — when the traffic wasn’t bad, there weren’t as many pedestrians, and the air was relatively clean—and the S&B team members and I would often pass each other and nod a greeting. On rainy days we’d exchange a smile, a guess-we’re-both-havingit-tough kind of smile. I remember two young runners in particular, Taniguchi and Kanei. They were both in their late twenties, both former members of the Waseda University track team, where they’d been standouts in the Hakone relay race. After Seko was named manager of the S&B team, they were expected to be the two young stars of the team. They were the caliber of runner expected to win medals at the Olympics someday, and hard training didn’t faze them. Sadly, though, they were killed in a car accident when the team was training together in Hokkaido in the summer. I’d seen with my own eyes the tough regimen they’d put themselves through, and it was a real shock when I heard the news of their deaths. It hurt me to hear this, and I felt it was a terrible waste. Even now, when I run along Jingu Gaien or Asakasa Gosho, sometimes I remember these other runners. I’ll round a corner and feel like I should see them coming toward me, silently running, their breath white in the morning air. And I always think this: They put up with such strenuous training, and where did their thoughts, their hopes and dreams, disappear to? When people pass away, do their thoughts just vanish?

Eyes dug into my back again, almost a physical feeling. I half wanted to turn and sarcastically thank the stranger for waiting. Instead, I jogged toward the truck, time ticking.

To calm my jangled nerves, I rose early and went for a long jog along the Kamo River. As often happens during such times, the world came into stark relief. As I ran up the embankment, details popped, such as the nickel-blue river, topaz marsh grass, and leafless trees that looked almost silk-screened onto a paper panorama of Kyoto. Flushed with endorphins, I dashed back to the Guesthouse feeling much calmer about meeting with the Grand Tea Master. By 8:00, I was down in the den drinking coffee and breakfasting on persimmon toast. Persimmons had recently come into season and, when sweet and jelly-soft, made a luscious topping for crisp buttered whole wheat bread.

Antiracist educator and author Debby Irving uses an often-cited headwinds and tailwinds metaphor to explain the invisibility of these systemic, group-level differences. Headwinds are the challenges -- some big, some small, some visible, some invisible -- that make life harder for some people, but not for all people. When you run against a headwind, your speed slows down and you have to push harder. You can feel the headwind. When you have a tailwind pushing you, it is a force that propels you forward. It is consequential but easily unnoticed or forgotten. In fact, if you are like me when I jog with a tailwind, you may glow with pride at your great running time that day, as if it were your own athletic prowess. When you have the tailwind, you will not notice that some runners are running into headwinds. They may be running as hard as, or even harder than, you, but they will appear lazier and slower to you. When some of them grow tired and stop trying, they will appear self-destructive to you.

Because it was the fate of the damned to run of course, not jog, run, their piss on fire and their shit molten, boiling sperm and their ovaries frying; what they were permitted of body sprinting at full throttle, wounded gallop, burning not fat—fat sizzled off in the first seconds, bubbled like bacon and disappeared, evaporate as steam, though the weight was still there, still with you, its frictive drag subversive as a tear in a kite and not even muscle, which blazed like wick, but the organs themselves, the liver scorching and the heart and brains at flash point, combusting the chemistries, the irons and phosphates, the atoms and elements, conflagrating vitamin, essence, soul, yet somehow everything still within the limits if not of endurance then of existence. Damnation strictly physical, nothing personal, Hell’s lawless marathon removed from character. ‘Sure,’ someone had said, ‘we hit the Wall with every step. It’s all Wall down here. It’s wall-to-wall Wall. What, did you think Hell would be like some old-time baker’s oven? That all you had to do was lie down on a pan like dough, the insignificant heat bringing you out, fluffing you up like bread or oatmeal cookies? You think we’re birthday cake? We’re fucking stars. Damnation is hard work, eternity lousy hours.

It’s hard to run and feel sorry for yourself at the same time.

Take any other sport, and an injury rate like mine would classify me as defective. In running, it makes me normal. The real mutants are the runners who don’t get injured. Up to eight out of every ten runners are hurt every year. It doesn’t matter if you’re heavy or thin, speedy or slow, a marathon champ or a weekend huffer, you’re just as likely as the other guy to savage your knees, shins, hamstrings, hips, or heels. Next time you line up for a Turkey Trot, look at the runners on your right and left: statistically, only one of you will be back for the Jingle Bell Jog. No

Some days I would take the train into Manhattan. There was so much money everywhere, money flowing out of bistros and cafés, money pushing the people, at incredible speeds, up the wide avenues, money drawing intergalactic traffic through Times Square, money in the limestones and brownstones, money out on West Broadway where white people spilled out of wine bars with sloshing glasses and without police. I would see these people at the club, drunken, laughing, challenging breakdancers to battles. They would be destroyed and humiliated in these battles. But afterward they would give dap, laugh, order more beers. They were utterly fearless. I did not understand it until I looked out on the street. That was where I saw white parents pushing double-wide strollers down gentrifying Harlem boulevards in T-shirts and jogging shorts. Or I saw them lost in conversation with each other, mother and father, while their sons commanded entire sidewalks with their tricycles. The galaxy belonged to them, and as terror was communicated to our children, I saw mastery communicated to theirs.

High-traffic areas are the most problematic. Australian researchers recently asked test subjects to jog back and forth alongside a four-lane highway and found elevated blood levels of volatile organic compounds, commonly found in gasoline, after just 20 minutes. But pollution levels drop exponentially as you move away from a roadway, according to a 2006 study in the journal Inhalation Toxicology. Even just 200 yards from the road, the level of combustion-related particulates is four times lower, and trees have a further protective effect—so riverside bike trails, for instance, have dramatically lower pollution levels than bike lanes along major arteries.

Once dried, she chose a light, supple blue silk tunic that she let fall naturally over her hips, over calf-length pedal pushers. She liked the curve of her legs, toned by the jogging she did twice a week around the Citadelle. Since her daughters started going to school and eating in the cafeteria, she’d managed to regain some measure of balance between work, leisure, and family time. She had once again become, as her mother said, a woman.

I’m sorry, Mr. Chavez,” the club’s young assistant reception manager, Talya, said. “This is a private club. If you’re not a member, your name has to be on the guest list.” Luis Chavez sighed. He wasn’t here by choice. “I was told to come here at this time,” Luis replied. “By whom?” Talya asked. Luis watched her eyes weigh his appearance. He was in black pants, heavy black shoes, and wore a gray jacket zipped up to his Adam’s apple even though it was almost summer. He was clean shaven with short black hair. That he wasn’t representative of the club’s regular clientele wasn’t even a question. “Mr. Alazraqui.” “I’m sorry. We don’t have a member by that name or anyone on our guest list.” Luis nodded. His job was done. He could go home in good conscience. “My mistake,” Luis said, nodding to the young woman. He turned and was almost out the door when a white Mercedes SUV rolled up to the valet stand just outside in the sublevel parking garage. Its driver was a large Hispanic man practically bursting through the seams of an off-white suit and mustard-yellow shirt. Even though he was only an inch or two taller than Luis’s diminutive five foot three, his expansive girth caused him to dwarf Luis. Talya stepped past Luis to open the door for him. “Good morning, Mr. Mata!” Mata nodded a greeting at her and stepped through the door. As soon as the big man was through, Talya jogged ahead to ring for an elevator. Though the club’s entrance was in a parking garage, the club itself was an elevator ride up to the ninth floor. “Have a good breakfast, sir.” Luis had just located the valet ticket in his pocket when he heard the older man’s voice. “Padre?” Luis winced. “Oh, is Mr. Chavez a guest of yours?” Talya asked. “He’s the priest. To deliver the benediction.” Luis caught the surprised look on Talya’s face, then felt Mata’s heavy hand on his shoulder. “Come on, Padre. Let’s get you upstairs.” As soon as they were inside the elevator, Mata nodded to the tiny strip of white peering over the top of Luis’s jacket. “Why didn’t you flash the collar?” Mata asked. “Waited too late,” Luis admitted. “Would’ve felt like a jerk.” “Ah,” Mata said, laughing. “Guess enough people out there think priests are assholes, huh?” Luis didn’t reply.

What the fuck is that?” At the sound of V’s voice, John turned with the rest of them . . . and when he saw what was up at the head of the grand staircase, he blinked once. Twice. Twelve times. Lassiter was standing at the top of the carpeted steps, his blond-and-black hair styled in a pompadour, a heavy Bible under his armpit, piercings catching the light . . . But none of that was the real shocker. The fallen angel was dressed in a sparkling white Elvis costume. Complete with bell-bottoms, balloon sleeves, and lapels big enough to tent up the backyard. Oh, and rainbow wings that revealed themselves as he held his arms out, preacher style. “Time to get the party started,” he said as he jogged down, sequins winking and flashing. “And where the hell’s my pulpit?” V coughed out the smoke he’d just inhaled. “She’s having you do the service?” The angel popped his already mile-high collar. “She said she wanted the holiest thing in the house to do it.” “She got holey, all right,” somebody muttered. “Is that Butch’s Bible?” V asked. The angel flashed the goods. “Yup. And his BoC, he called it? I also got a sermon I did myself.” “Saints preserve us,” came from the opposite side of the crowd. “Wait, wait, wait.” V waved his hand-rolled around. “I’m the son of a deity and she picked you?” “You can call me Pastor—and before Mr. Sox Fan gets his panties in a wad, I want everyone to know I’m legit. I went online, took a minister’s course in under an hour, and I’m ordained, baby.” Rhage raised his hand. “Pastor Ass-hat, I have a question.” “Yes, my son, you are going to hell.” Lassiter made the sign of the cross and then looked around. “So where’s our bride? The groom? I’m ready to marry somebody.” “I didn’t bring enough tobacco for this,” V bitched. Rhage sighed. “There’s Goose in the bar, my brother—oh, wait. We don’t have a bar anymore.” “I think I’ll just run an IV of morphine.” “Can I put it in?” Lassiter asked. “That’s what she said,” somebody shot back

Lex jogged up to her uncle. “Why are we heading for DeMyse if they’re just going to arrest us the minute we get there?” “They won’t. The mayor and I go way back. Trust me, you’ll be safe.” “I have trusted you implicitly ever since I came to Croak, and look where it’s gotten me.” “Strolling through Death Valley on Thanksgiving,” he said with a wink. “Don’t say I never show you a good time.

I’m okay, honest.” I sighed heavily. “Well, as okay as I can be after that.” I squinted up at him. “Exactly how many jobs do you have, anyway? Barista, self-defense guru, fixit guy, parking enforcement officer—and by the way, does that mean you gave me the ticket I got last spring for two measly minutes of double parking when I ran into the library to return a book?” His shoulders relaxed with my teasing tone, and I was rewarded with the ghost smile. “I plead the fifth on that. I write a lot of parking tickets. The, um, fixit thing is rare. And I volunteer time for the self-defense gig.” What I’d left off this list, and what he didn’t add: economics tutor. “I guess we should add one more, huh?” I said, watching him closely. He had a superb poker face. No reaction at all. “Personal defender of Jacqueline Wallace?” The faint smile appeared again. “Another volunteer position, Lucas?” I asked coyly, brows rising. “How will you have time for studying? Or anything fun?” His hands reached for me, gripping my hipbones and pulling me forward. He stared down at me, his voice low. “There are some things I will make time for, Jacqueline.” Leaning, he kissed the spot just in front of my ear, the spot that made my breath go shallow. And then, he turned and jogged out to his motorcycle, leaving me standing in the entryway

By the time he spotted the City of Naru from afar, moonlight sent long, wiry shadows across the hillside leading up to the towering stone walls. He told himself he could do it. No matter how hard it was to continue carrying her, he was determined to bring her home alive.  Lights flickered from countless braziers mounted hundreds of feet high on the upper part of the city. Naru stood ominous under the garish light of the four moon sisters and as the evening gong sounded from atop a watchtower, Talis knew he had made it.  He stumbled toward the main gates, barely able to stand. A group of soldiers making their rounds noticed and ran over to help.  “Young Master Talis, what’s wrong?” said Baratis, the captain of the guard. His eyes blazed in fear at the sight of Mara. “Is she alive?” “I can’t talk now… open the gates… she’s hurt!”  “Carem and Jorem! Help them,” Baratis shouted. “You! Ride and fetch a healer. Have them run straightaway to House Lei. Now go!” Two soldiers lifted Mara from Talis' arms and carried her while another raced inside the city. Massive steel shafts stared down at them from inside the stone walls as they jogged past. If they weren’t quick about it, she would die. Ahead, Talis could see a soldier speed off on horseback. He prayed that the healer would arrive in time. He ran ahead, urging them to run faster.    Past the gate was the Arena of the Sej Elders, formed of gigantic white granite blocks, rising over everything in the lower part of the city. Stone towers lined the wide avenue leading up to the arena. They had to move faster. The soldiers’ boots clapped against the cobblestone streets as they marched past the arena, finally winding up and around until they reached the gates of the upper city. Up the snaking rise, they charged past merchant shops and eyes that gawked at the soldiers carrying Mara. They continued on to the highest part of the city, beneath the Temple of the Goddess Nestria, the Goddess of the Sky. To Mara’s house, the House of Viceroy Lei and Lady Malvia, daughter of the king and second in line to the throne.  They were going to be furious; Talis knew he was in serious trouble for taking Mara out on the hunt. But he couldn’t think of that, all that mattered was Mara’s life. As the soldiers carried her into the white marble mansion, Talis worried her wounds were too grave to cure. Today was the worst day and he was all to blame. Why did he have to chase after the boar? Two servants ran up and gasped when they noticed Mara and they quickly helped her inside.  Lady Malvia rushed to them, her silver robe swirling.

One great way to get strong faster is to pick a weight (heavier!) or a speed (slower!) that stops you at 6 reps—but instead of lifting 6 times, lift 5. Avoiding the sixth rep reduces the micro muscle tears that you need to recover from when building muscle. If you’re hell-bent on getting strong fast, you can repeat the exercise several times a week, with no need for recovery, and if you add this kind of workout to your regular ones, you’ll be clearly, obviously, visibly stronger in a month.

The researchers consistently found that all kinds of mental abilities began to come back online—after as little as four months of aerobic exercise. A different study looked at school-age children. Children jogged for 30 minutes two or three times a week. After 12 weeks, their cognitive performance had improved significantly compared with prejogging levels. When the exercise program was withdrawn, the scores plummeted back to their preexperiment levels.

Consider the Clocky, an alarm clock invented by an MIT student, Gauri Nanda. It’s no ordinary alarm clock—it has wheels. You set it at night, and in the morning when the alarm goes off, it rolls off your nightstand and scurries around the room, forcing you to chase it down. Picture the scene: You’re crawling around the bedroom in your underwear, stalking and cursing a runaway clock. Clocky ensures that you won’t snooze-button your way to disaster. And apparently that’s a common fear, since about 35,000 units were purchased, at $50 each, in Clocky’s first two years on the market (despite minimal marketing). The success of this invention reveals a lot about human psychology. What it shows, fundamentally, is that we are schizophrenic. Part of us—our rational side—wants to get up at 5:45 a.m., allowing ourselves plenty of time for a quick jog before we leave for the office. The other part of us—the emotional side—wakes up in the darkness of the early morning, snoozing inside a warm cocoon of sheets and blankets, and wants nothing in the world so much as a few more minutes of sleep. If, like us, your emotional side tends to win these internal debates, then you might be a potential Clocky customer. The beauty of the device is that it allows your rational side to outsmart your emotional side.

Here I was alone, and could take my own time. In other parts of the world one always seems to be in a great hurry, tearing from one spot to the other at a gallop, but out yonder, perhaps because distances are so great, time don't seem to matter; you can jog along, breathing fresh air and enjoying the scenery and your own thoughts about women and home and hunting and booze and money and what may lie over the next hill.

Some days I would take the train into Manhattan. There was so much money everywhere, money flowing out of bistros and cafes, money pushing the people at incredible speeds, up the wide avenues, money drawing intergalactic traffic through Times Square, money in the limestones and brownstones, money out on West Broadway where white people spilled out of wine bars with sloshing glasses and without police. I would see these people at the club, drunken, laughing, challenging break dancers to battles. They would be destroyed and humiliated in these battles. But afterward they would give dap, laugh, order more beers They were utterly fearless. I did not understand it until I looked out on the street. That was where I saw white parents pushing double-wide strollers down gentrifying Harlem boulevards in T-shirts and jogging shorts. Or I saw them lost in conversation with each other, mother ad father, while their sons commanded entire sidewalks with their tricycles. The galaxy belonged to them, and as terror was communicated to our children, I saw mastery communicated to theirs.

me. “Well, I know one thing about my twins. They’re not going to be models. I already tried them out for catalogue work. Within the first ten minutes, Orianthe informed me that she doesn’t like to do boring things and that modelling’s boring. And she’s not going to let her brother do boring things either.” I laughed. The cries of the twins pealed down the hallway as they bounded inside and called Jessie’s name. They must have discovered she was home. “Hey, where’s the pup?” I asked Pria. “Can I see him? Jessie said he’s growing big.” Immediately, Pria rolled her eyes and made a low disparaging sound. “I sent Buster out with the dog walker as soon as I knew Kate was coming over with the kids. He’d knock them flying. Wish I’d never bought him, to tell you the truth. After the break-in, I wanted a watchdog, but I should have paid more attention to the breed. He’s damned strong—even though he’s only nine months old. And he snaps. To tell you the truth, I’m a bit scared of the mutt. I’m having a dog trainer try to rein him in, but if that doesn’t work, he’s gone.” “What a shame,” I said. “Jess told me she’d like to walk the dog sometimes, but that’s not sounding good.” “Nope. The only thing I got right about him is his name. Because Buster has busted everything from doors to shoes.” She shook her head, a sorry smile on her face. The sound of the three children playing became too much. Tommy had once run through this house, too. I stayed for a while longer then made an excuse to leave.     29.                 PHOEBE   Tuesday night   STORM CLOUDS PUSHED INTO THE SKY, making the day darken a good hour before the incoming night. The heavy atmosphere pressed down on me. I opened the window of my bedroom upstairs at Nan’s house, letting the chill air stream in. I could only just catch a glimpse of the water from here. An enormous cruise liner dominated the harbour, staining the water red and blue with its lights. Maybe my small step in seeing Pria and Kate earlier had helped my frame of mind, but I didn’t feel it yet. I was back at square one. I began pacing the room, feeling unhinged. Things were all so in between. Dr Moran hadn’t succeeded in jogging my memory about the letters. She’d said she didn’t think it was possible to do all that I’d done in sleepwalking sessions and so the memory should still be in my mind somewhere. True sleepwalkers rarely remembered their dreams. Not remembering any of it was the most disturbing thing of all. It wasn’t the first time I’d forgotten things. With the binge drinking and the trauma of losing Tommy, there were gaps in my memory. But not a fucking chasm. And forgetting the writing of three notes and delivering them was a fucking chasm. Nan called me for dinner, and we ate the pumpkin soup together. I’d tried watching one of her sitcoms with her after that, but I gave up halfway through. I headed back upstairs. Surprisingly, I was tired enough to sleep. I crawled into bed and let myself drift off. I woke just before four thirty in the morning. The temperature had plummeted—I guessed it was below ten degrees. I’d been dreaming. The dream had been of the last day that Sass, Luke, Pria, Kate,

We think that if we just meditated enough or jogged enough or ate perfect food, everything would be perfect. But from the point of view of someone who is awake, that’s death. Seeking security or perfection, rejoicing in feeling confirmed and whole, self-contained and comfortable, is some kind of death. It doesn’t have any fresh air. There’s no room for something to come in and interrupt all that. We are killing the moment by controlling our experience.

protests. A wound like that was incredibly dangerous. If he didn’t get her to a healer soon, he knew Mara would die. If anything happened to her, he’d never forgive himself. After a long while, he was too tired to carry her, so he rested for a bit, his breath heaving and stiff arms and legs protesting. Even though it was almost dark, Talis could see that Mara’s face looked white as chalk. He had to keep going, no matter what, no matter how much his legs and back burned from carrying her. By the time he spotted the City of Naru from afar, moonlight sent long, wiry shadows across the hillside leading up to the towering stone walls. He told himself he could do it. No matter how hard it was to continue carrying her, he was determined to bring her home alive. Lights flickered from countless braziers mounted hundreds of feet high on the upper part of the city. Naru stood ominous under the garish light of the four moon sisters and as the evening gong sounded from atop a watchtower, Talis knew he had made it. He stumbled toward the main gates, barely able to stand. A group of soldiers making their rounds noticed and ran over to help. “Young Master Talis, what’s wrong?” said Baratis, the captain of the guard. His eyes blazed in fear at the sight of Mara. “Is she alive?” “I can’t talk now… open the gates… she’s hurt!” “Carem and Jorem! Help them,” Baratis shouted. “You! Ride and fetch a healer. Have them run straightaway to House Lei. Now go!” Two soldiers lifted Mara from Talis' arms and carried her while another raced atop a horse into the city. Massive steel shafts stared down at them from inside the stone walls as they jogged past. If they weren’t quick about it, she would die. Ahead, Talis could see a soldier speed off on horseback. He prayed that the healer would arrive in time. He ran ahead, urging them to run faster. Past the gate was the Arena of the Sej Elders, formed of gigantic white granite blocks, rising over everything in the lower part of the city. Stone towers lined the wide avenue leading up to the arena. They had to move faster. The soldiers’ boots clapped against the cobblestone streets as they marched past the arena, finally winding up and around until they reached the gates of the upper city. Up the snaking rise, they charged past merchant shops and eyes that gawked at the soldiers carrying Mara. They continued on to the highest part of the city, beneath the Temple of the Goddess Nestria, the Goddess of the Sky. To Mara’s house, the House of Viceroy Lei and Lady Malvia, daughter of the king and second in line to the throne. They were going to be furious; Talis knew he was in serious trouble for going with Mara out on the hunt. But he couldn’t think of that, all that mattered was Mara’s life. As the soldiers carried her into the white marble mansion, Talis worried her wounds were too grave to cure. Today was the worst day and he blamed himself. Why hadn’t he stopped Mara from going after the boar? He could have scared it off. She would have been angry at him, but at least she wouldn’t be injured. Two servants ran up and gasped when they noticed Mara. They quickly helped her inside, shouting for help.

You two are so generous for being willing to jog my memory like that,” I mock. “After all, it’s already been seventy-two hours. It’s incredible what you forget.” I’m so being cocky. “Hmmm, I wonder how many times we’ll make you come to make up for those last seventy-two hours? I hope you can keep up.

If a person is very active, either jogging or walking for miles on a regular basis, then a Collie may be the perfect companion, but the more exercise they are given, the more they will expect, as their stamina levels increase. However, a Border Collie can be just as happy with less strenuous exercise, providing this is balanced with an abundance of quality time with his guardian or within the family unit.

So the next time you see a person walking, or jogging, or skateboarding, or riding a bicycle, take a moment to marvel not only at the beauty of the human body, but at the power of the unconscious brain that flawlessly orchestrates it. The intricate details of our most basic movements are animated by trillions of calculations, all buzzing along at a spatial scale smaller than you can see, and a complexity scale beyond what you can comprehend. We have yet to build robots that scratch the edges of human performance. And while a supercomputer racks up enormous energy bills, our brains work out what to do with baffling efficiency, using about the energy of a 60-watt light bulb.

Try to remember, you’re not a hot rod. You don’t ever need to “fill ’er up.” The difference between feeling “satisfied” and feeling “full” after a meal is about 1,000 calories. Then, even worse, there are about 2,500 calories between feeling full and feeling “stuffed”! So if you go to town on that all-you-can-eat Chinese buffet, and leave the place feeling stuffed, you may have wolfed down as many as 4,000 unneeded calories. A typical reaction is to do some cardio the next day to “burn off those calories.” But to burn that many calories with cardio would require, for example, jogging nonstop for 20 hours. The problem is not burning calories, which is done even while you sleep, but that we cram too many calories into our mouth. Get into the habit of eating until you are no longer hungry, not until you are completely stuffed. Remember, if you follow my advice, you’ll be eating again in 2.5 – 3.5 hours. Take your time, chew your food, and relax. It takes 15 – 20 minutes for the body to register how full it actually is. Eating fast and furious can be a hard habit to break. But you’ll very quickly notice improved energy and well-being once you make the change to frequent, smaller meals.

Where HIIT intervals are very short, typically measured in seconds, VO2 max intervals are a bit longer, ranging from three to eight minutes—and a notch less intense. I do these workouts on my road bike, mounted to a stationary trainer, or on a rowing machine, but running on a treadmill (or a track) could also work. The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.

When Thompson hit seventy, he decided to change his lifestyle completely so that he could live longer. He went on a strict diet, he jogged, he swam, and he took sunbaths. In just three months’ time, Thompson lost thirty pounds, reduced his waist by six inches, and expanded his chest by five inches. Svelte and tan, he decided to top it all off with a sporty new haircut. Afterward, while stepping out of the barbershop, he was hit by a bus. As he lay dying, he cried out, “God, how could you do this to me?” And a voice from the heavens responded, “To tell you the truth, Thompson, I didn’t recognize you.

It was the angry eyebrow man, some ways away. He was barking orders at some villager who was building a house. When this villager placed a door, he must have made a mistake, because the eyebrow man became so angry, he actually ripped the door off its hinges and—wielding it with both hands like a weapon—struck the side of the house. He shouted with each swing: On the first swing: "Cloud mining—" On the second: "—empty bucket carrying—" The third: "——thunderstorm jogging——!!" The fourth: "——GRAVEL BRIDGE BUILDING——!!" On the fifth swing, the door shattered into hundreds of wooden bits: ". . . P-P-P . . . P-P . . . P . . . POWDER KEG JOCKEY . . . !!" Suddenly, Hurion seemed to understand who I meant by the 'angry eyebrow man'. "Let's get outta here," he said. "He's been acting pretty strange too, more angry than usual, and I really don't feel like dealing with him right now. Times a googol.

In Japan, you will see people slow jogging everywhere, and you’ll see all kinds of people doing it. You’ll see the elderly, moving at two-to-three miles per hour, which for many people is close to walking speed. There are also busy businessmen, who know that five minutes of jogging a few times a day can be as beneficial to their health as twenty or thirty minutes of continuous exercise. Then there are experienced runners who alternate intense training with slow jogging, giving their bodies a chance to recover and reminding themselves of the pure, childish joy of running in fresh air, which tends to get lost in serious training schedules.

The term “jogging” became widely used in the United States in the late 1960s, as it was a result of a popular book with the title Jogging. Its author was University of Oregon track coach and Nike cofounder Bill Bowerman. He had been exposed to jogging while on vacation in New Zealand with his college team. He took time off and went for some easy runs with legendary running coach Arthur Lydiard, who had trained several Olympic running champions. On weekends, Lydiard would invite locals to join him for “fitness and sociability” runs, or what he called jogging. Lydiard wanted New Zealanders to stop being sedentary and get some easy, non-strenuous exercise. Bowerman enjoyed these easy runs, and lost ten pounds in the process. He was eager to spread the message about jogging to residents in Eugene, Oregon, where he lived and coached. When these jogging get-togethers became popular, Bowerman decided to broaden the message, and co-wrote the 126-page bestselling Jogging book with the help of a local cardiologist.

A person suffering from the metabolic syndrome is twice as likely to develop heart disease and five times as likely to develop diabetes.

Lo and behold, studies that prescribe higher, more evolutionarily normal levels of exercise, including walking, have the potential to be more effective for weight loss. One intriguing study asked fourteen overweight and unfit men and women to hew to the standard 150 minutes a week by walking briskly five times a week, but assigned another sixteen individuals the task of walking twice as much. Apart from the prescribed exercise, both groups were otherwise free to eat and sit as much as they wished. After twelve weeks, the 150-minute-a-weekers barely lost any weight, but the 300-minute-a-weekers lost an average of six pounds.42 At this rate they potentially could lose twenty-six pounds in a year. An even more demanding study compared obese men prescribed seven hundred calories of exercise a day (about five miles of jogging) with men asked simply to cut back their diets by the same number of calories. Over three months, both groups lost almost seventeen pounds (seven and a half kilograms), but the ones who exercised lost more unhealthy organ fat, even though they also ate more.43

Calculating from Shorter’s best marathon time (2:10:30), we can assume that his target marathon pace is just under five minutes per mile, or about 3:05 per kilometer. As you see, except for interval training on Thursday, his training consisted of running slower than his marathon pace. That easy running represented as much as 97 percent of his total training distance.

Frank Shorter, the 1972 Olympic Marathon champion and one of the inspirations for the American running boom of the 1970s, was well-known for doing a lot of his training slowly. “My simple, basic theory involves running very easily—at what I call conversational pace—75–90 percent of the time,” Shorter wrote in his book Olympic Gold: A Runner’s Life and Times (1984).

Focus on overall activity. For faster health and weight-loss results, don’t only add the jogging routine to your life, but think about your existing habits. Jog, walk, or cycle instead of driving everywhere. Take the stairs instead of the elevator. Remember that all your household tasks like cleaning or gardening add greatly to your total daily energy expenditure. Take a break at the office every hour or two to stand up from your desk and take a one-minute slow jog, two or three times a day if that is possible. Consider getting a stand-up desk.

If your slow jogging technique is correct and you don’t exceed your niko niko pace, you’re not risking muscular damage and fatigue that would require a long recovery time. (You can consider a rest day if you feel particularly tired after a long jog.)

Make it easy to go for a jog without wasting a lot of time getting ready. Prepare your running shoes and clothing the night before if your jog is in the morning, or carry these items with you whenever you have a while to spare. If you’re just jogging for ten minutes between daily activities, you don’t even need that. Just make sure you have a bottle of water at hand.

Use an activity tracking app or keep a training log. It’ll be great motivation to see how far you’ve come over time. Track changes in your body weight as well. This will fluctuate on a day-to-day basis so look for the long-term trend.

Set specific goals and rewards for achieving them. If your main target is weight loss, decide on a number of pounds you first want to lose, and then set a realistic, but specific amount of time in which to do so.

Set challenging but attainable goals. Don’t aim too high too soon. It’s easier to succeed starting with small steps, and set a more ambitious goal next time.

he liked it all, that was his secret. He saw how fleeting it would all be, how quickly the kids went through the different phases, and how once those small things were gone, they never returned. A walking child never crawled again. So secretly, it was okay with him. Rachel loved her children, he was sure of that, but she was never natural around them. She was afraid to be alone with them most of the time. She grew impatient if they hung on her or talked too long, always feeling the pull of being elsewhere. Toby could have either or both of them on his lap for hours before even realizing it. At work, he was able to sit with his patients, knowing that this was not a stepping-stone for his life but life itself. Can you imagine what it’s like to have arrived where you want to be at such a young age? That was what she never understood: that ambition didn’t always run uphill. Sometimes, when you were happy, it jogged in place.

The tried-and-true formula for these intervals is to go four minutes at the maximum pace you can sustain for this amount of time—not an all-out sprint, but still a very hard effort. Then ride or jog four minutes easy, which should be enough time for your heart rate to come back down to below about one hundred beats per minute. Repeat this four to six times and cool down.

One of the first scientific papers to write about exercise-induced myokines labeled them “hope molecules.” Ultra-endurance athletes talk about the metaphor of putting one foot in front of the other—how learning that you can take one more step, even when it feels like you can’t possibly keep going, builds confidence and courage. The existence of hope molecules reveals that this is not merely a metaphor. Hope can begin in your muscles. Every time you take a single step, you contract over two hundred myokine-releasing muscles. The very same muscles that propel your body forward also send proteins to your brain that stimulate the neurochemistry of resilience. Importantly, you don’t need to run an ultramarathon across the Arctic to infuse your bloodstream with these chemicals. Any movement that involves muscular contraction—which is to say, all movement—releases beneficial myokines. It seems likely that some ultra-endurance athletes are drawn to the sport precisely because they have a natural capacity to endure. The extreme circumstances of these events allow them to both challenge and enjoy that part of their personality. Yet it’s also possible that the intense physical training contributes to the mental toughness that ultra-endurance athletes demonstrate. Endurance activities like walking, hiking, jogging, running, cycling, and swimming, as well as high-intensity exercise such as interval training, are especially likely to produce a myokinome that supports mental health. Among those who are already active, increasing training intensity or volume—going harder, faster, further, or longer—can jolt muscles to stimulate an even greater myokine release. In one study, running to exhaustion increased irisin levels for the duration of the run and well into a recovery period—an effect that could be viewed as an intravenous dose of hope. Many of the world’s top ultra-endurance athletes have a history of depression, anxiety, trauma, or addiction. Some, like ultrarunner Shawn Bearden, credit the sport with helping to save their lives. This, too, is part of what draws people to the ultra-endurance world. You can start off with seemingly superhuman abilities to endure, or you can build your capacity for resilience one step at a time. Months after I spoke with Bearden, an image from his Instagram account appeared in my feed. It was taken from the middle of a paved road that stretches toward a mountain range, with grassy fields on either side. The sky is blue, except for a huge dark cloud that appears to be hovering directly over the person taking the photo. I remembered how Bearden had described his depression as a black thundercloud rolling in. Under the Instagram photo, Bearden had written, “Tons of wind today, making an easy run far more challenging. So happy to be able to do this. Every day above ground is a good day.” Below, a single comment cheered him on, like a fellow runner on the trail: “Amen to this! Keep striving.