Book of the Week: Run Until You’re 100 by Jeff Galloway

This is another Jeff Galloway classic. I have written about one other book of his – he is a prolific writer.   It’s been around for a while but I finally decided to buy it a couple of weeks ago after about 6 or 8 months, maybe even longer, of nagging injuries. Also, it was after I had turned sixty. After reading the book I decided to finally give his method a try.

Jeff Galloway is a big proponent of the run walk strategy. It sounds kind of counterintuitive and I resisted it for about 2 years now although I’ve recommended it to other people. I just didn’t think it was for me. But after turning 60, and after those nagging injuries I referred to earlier left me sidelined, unable to run, I decided I needed to give it a serious try. I committed myself to one week of running and walking. The results were surprising and dramatic.

Not only was I able to run without injury or nagging aches and pains, I ran faster. I trained with a Polar heart monitor, and I discovered something pretty amazing things from the data. For one thing I ran dramatically faster. I’ll be posting some of the screenshots this week from my app  but it was pretty amazing. What was also amazing is how my heart rate responded with this run-walk method as compared to when I usually run. It’s my belief, and I’ll discuss it in another post, that the run-walk method not only reduces injuries and lets you run faster, it mimics high intensity interval training (HIIT)!

When I got back into running several years ago I entered several 5k races and some 10k events. I’ll tell you a secret that I haven’t written.   There were these guys that would run past me, and them  I would pass them latter on while they were walking. However, after that, when I was tiring, they seemed to get stronger and they would pass me again.  Often  I wouldn’t be able to get in front of them that one last time before they crossed the finish line ahead of me. My guess is they were using the Galloway method. Well, God willing, I’m going to be using that method this summer for some upcoming races. I’m especially looking forward to the Show Me State games.

I am a believer. I think I will be using the Galloway method for the rest of my running career.  The injuries really are down, my times are better than they would be otherwise, and I think it will keep me running longer.  This method may not be for  younger runners, but for this sixty year old it is the way to go.  Better than sitting on the porch.


Injury & Weight Gain: An Update

The Bad News

About a year ago I started to gain weight, and went from 165 lb average, to a 175 average, and that creeped up to a 185 lb average. Waist size went from a rather loose 34 to a rather snug 36. The problem started when I tried to maintain my weight at 165, then 170, and failed.  In the meantime I injured my left knee, and have just confirmed that it has arthritis.  I will know more after May 22ed when I visit an orthopaedic sports doctor.

The Good News

There is still lots of good news. My peak weight, before I started to loose, was up around 245 plus pounds, and a size 46 inch waist size was tight. I would have been satisfied with 185 if I had been convinced it would stop there.  I did not.  I have given up running for the meantime, but suspect that the doctor’s advice will be to continue to avoid the sport I love.  During the process I learned a lot, and am taking up competitive race walking under the theory that it will not be so hard on my knee. The weight is starting to go down, partially because it is warmer now, and I am out of school with more free time.  Less stress.

What I Learned

What did I learn?  A lot, and I plan to learn more.  First of all I think I lost the weight too fast, and that steep weight lose has had an effect on my metabolism.  Most BMI calculators say that I should be able to eat 2000 calories net per day.  I have found that number to be too high.  For me it is 1400 calories.  I suspected my metabolism might have had something to do with it, but was pretty much convinced after I went back down to 1400 net calories per day, renewed  a stricter diet  (avoiding high glycemic  foods such as pasta, potatoes, etc.), and then started to see the weight come off again.  At around the same time the Biggest Looser story broke which told how research had shown that most of the contestants gained back a lot of weight, and an altered metabolism was suspected as the culprit.   Thinking it was starving, the body wisely went into a survival mode as it slowed down metabolism. We use a scale, the body seems to have other metrics. You can read the article online at the New York Times. Was that what had happened to me?  Maybe, and then again maybe not.  I suspect there are a lot of factors that come into play with weight loss, and the science is just not there yet.  In the meantime, I have resigned myself to the 1400 calorie ceiling and found a way to keep it that seems to work for me now.

The Way Forward

One strategy that I found that worked for me was a schedule that included shifting my meals to later in the day, and essentially eating four of them.  Around 300 – 350 calories at noon, the same amount at 4 p.m., and then 600 – 800 for supper at around 7:30, and finally a late snack.  Noon and lunch do not vary much at all.  Supper and the late snack calories vary depending on how active I have been. I know it breaks a LOT of the rules but it works for me.

I also discovered how much it meant to me to have fitness goals, and  incorporate competition into my goals.  Not that I was that competitive for my age class as a runner, but because I found those competitions to be tremendously motivating.  What to do?  Race walking. It has always appealed to me since I was a kid when the renowned race walker Larry Young could be seen around town training.   Walking VERY fast. By the way, Larry Young competed in the 1968 and 1972 Olympics, and is the only American ever to medal in race walking in that venue.  Larry attended Columbia College on the ONLY race walking scholarship ever awarded by a college in the United States.  Hometown boy made good.

Race Walking

I know I could just go out and walk.  There is also Nordic Walking, and fitness walking, and then just kind of making up your own thing. Strolling.  While walking is natural to us, race walking requires a very specialized technique that you have to learn. Starting with Larry Young  I have a rather long history of being interested in race walking which I will write more about later. For now, suffice it to say that the first and only time I have race walked was over thirty years ago, with my oldest daughter and we were both disqualified.  I plan to do something about that.  I will compete again this summer, fully expecting to be disqualified, but have decided that next year my goal is to be competitive in my age group while  avoiding being disqualified for the wrong technique.  Stay tuned.

Will Running a Marathon Make You Skinny? A Surprising Answer is Not Necessarily

The marathon is the iconic distance shrouded in mystery, and crowned with glamor. Just finishing it is considered an accomplishment.  At one time it was widely believed that just running a marathon would make you immune from a heart attack, and this belief was widely held until running evangelist Jim Fixx, and best selling author of The Complete Book of Running, died of a heart attack – while running:

Fixx often quoted California pathologist Tom Bassler who stated that any nonsmoker who could run a marathon in under four hours would never die from a heart attack.

So, can people run marathons without necessarily losing weight?  The study is small, the exact implications are not clear, but fitness researcher Mary Kennedy of the Harvard Medical School was surprised to find  that for whatever reason some people who run marathons will not necessarily loose. weight. There are many breathless iterations of this story on the web, and I have not been able to find the original research, but New York Magazine’s “The Science of Us” web page carried the most reasonable version of the story stripped of the sensationalism. Here is a quote from that story:

She conducted a small, simple pilot study, limited to her group of 64 charity runners, comparing their weight before starting the training program to their weight after completing it. About 11 percent of them did lose weight, but just as many gained weight (and of those who gained, 86 percent were women). But for the remaining 78 percent, their weight stayed almost exactly the same, even after three months of running four days a week.

This summer Runners World ran a remarkable article about Mirna Valerio who is a 250 lb, and they actually use the term, “obese runner.”  She is a distance runner who also runs the occasional marathon.  You can read the story here:  and I urge you to visit her  interesting blog Fat Girl Running.

So now we know that running marathons does not guarantee that you will not have a heart attack, and there continues to be reports of runners who look fit, but who die while running like my friend and mentor Arne Richards, of whom Joe Henderson has written so movingly.

We need to understand that being thin, my friend Arne was very thin with practically no body fat when he died while running at age 42, does not guarantee being physically fit or healthy. Same thing applied to Jim Fixx.  Conversely, we need to understand that running long distances is no guarantee of shedding pounds.  It is more complicated than that.

A life of holistic moderation lived mindfully is the target that I am aiming for.  That includes a good diet, adequate sleep, reducing stress, and an exercise regime that is backed by empirical evidence rather than wishful, and simplistic, thinking.  All of these things work together.  I will close now by referring you to an article in Women’s Running by Rachel Cosgrove which is simply outstanding.  It is entitled Weight Loss Fact and Fiction.  Please read it.

Are expensive running shes better than cheap ones? Apparently not!

I had not planned on posting this week, but I could not pass up this opportunity.  I have always been sceptical of special issue running shoe reviews printed in running magazines.  I think it is inherently a conflict of interest, and frankly the studies are not very scientific.  I also think that running shoe design is more marketing than research and development. Much more.  It seems that most of what is written about running shoes is at best questionable, and at worst  just nonsense.  I have always wondered if the prices charged for more expensive running shoes, are worth it,  especially after the most expensive pair of running shoes I ever purchased, were absolutely the worst.  They hurt my feet so much that they were unwearable. I was delighted to read about a new study that actually suggested that owners seemed to be more pleased with the cheaper shoes over the more expensive models.

The information below is from  Run Repeat, and is used with their permission (as outlined on their website) as long as I cite them.  Specifically, the information is from  their report which is available online.  However, at the very end of this report I will provide a disclaimer:

Expensive Running Shoes Are Not Better Than More Affordable Running Shoes (Study)

Based on 134,867 reviews of 391 running shoes from 24 brands, this study compare the list price of running shoes with how well rated they are. The key conclusion is that expensive running shoes are not better than more affordable ones. In fact, inexpensive running shoes are better rated than expensive ones.


Based on 134,867 reviews and 391 running shoes from 24 running shoe brands:

  1. The higher the list price, the lower ratings the running shoes get.
  2. The 10 most expensive running shoes (avg. list price: $181) are rated 8.1% worse than the 10 cheapest running shoes (avg. list price: $61).
  3. Running specialist brands are rated 2.8% higher than running shoes from broad sports brands.
  4. The top three best rated brands are: #1 Skechers, #2 Saucony and #3 VibramFiveFingers, while the three worst rated are #22 New Balance, #23 Adidas and #24 Reebok. Adidas Group owns both Reebok and Adidas.
  5. The three most affordable brands are #1 Skechers, #2 Vivobarefoot and #3 Puma, while the three most expensive brands are #22 On, #23 Newton and #24 Hoka One One.


Me again.  Correlation does not mean causation, and the cost of the shoes may not have anything to do with how good they are, but rather how pleased the owners were with them.  I would think that it would take a lot of shoe to please me for $200, but I would be more forgiving of a shoe that retailed for around $65 dollars, but which I perhaps purchased for $10 or less on sale.   I also do not think I am that much different from other people.  They cheaper running shoes are perhaps not better per se, but rather a better value.  Two different things.  Here is what the research does perhaps lead up to.  You do not have to spend over $70 to be perfectly satisfied with your shoes.

Caveat emptor.

How to Solve Your Sock Problem for $20 or Less

Well, maybe you don’t have a sock problem but let me describe mine.  Or rather, the one I used to have before I found a solution.  You might find something useful in this post yet.  First  a disclaimer.  I do not have a foot fetish, or at least I do not think I do, but I have written a lot about shoes, and foot related issues. Why?  Runners, and walkers depend on healthy, relatively pain free feet, in order to do what they do.

I had two problems with socks. The first problem I had was five years ago when I started walking and did some modest running to get into shape.  I ended up with blisters so bad I did not think I could keep doing either one.  A little research on the internet was all it took to discover that although my feet still probably needed to get used to the regime, the main culprit was that I was wearing cotton socks. I switched to all synthetic socks that wicked the moisture away and that solved the problem.

My socks - all black all the time.

My socks – all black all the time.

The second problem was spending so much time and energy on trying to sort, and match socks.  As everyone knows eventually you end up with a pile of socks with no matches. Finally, a solution came to me.  I would switch to all black socks made of nylon.  I hardly ever wore any other color, and most definitely knew that I could live, doing everything I needed to do,  with just black socks.

So I went shopping and found And1 brand socks for ten pair per package for ten dollars.  I purchased one bag of regular length, and another ankle length for working out.  I threw out the socks that had no match, and donated  the rest to Goodwill.

The new socks wear like iron, don’t shrink, and there are no problems with blisters.  I am wearing a pair now. Below is what my sock drawer looks like today.  I wish i had a picture of what it used to look like before I wised up.

My sock drawer.  No more sorting - simple.

My sock drawer. No more sorting – simple.

At 58 I want to simplify my life as much as possible.  I want things that work and do not get in the way of living.  And here is a reminder to all of us, runners as well as other fitness enthusiast):  running is a means to an end and not an end to itself.  I have discussed the topic of minimalism in some earlier posts.

Shoelaces: Part II

Okay. Last post about shoelaces but I could not end without completing what I had to say.  Last post I gushed about the cord lock as a way of not worrying about loose shoelaces flaying about and creating havoc.  I thought this week that I should mention another system which is popular.  One is a patented system called Lock Laces (registered trademark and all that) that is not pictured here but there is a web site for, and the other very similar system is pictured below:

Shoe lacing system using a locking mechanism and stretchy shoelaces.

Close up view on the same shoe.

Shoe lacing system alternative view.

Lacing system on a pair of my all-weather running shoes.

Personally I do not use anything but the cord locks I wrote about in my last post.  I don’t like the stretch style shoe lace which gives it a “cushy” loose feel,at least on my feet, nor the cost.  My own personal preference, but I do think this type of alternative is better than just tying the shoes.  You may like that kind of  system better though.  I have tried both, and find no fault with the lower cost alternative which has proven very reliable, but admittedly does not make a dashing fashion statement.

Coming up is a series on safety while running and walking. It will also apply to bicycling but I will leave biking safety to someone else with more experience.  I ride largely on the local trail system avoiding the streets whenever I can.

Get up, get out, and do something!


Yes, this is a post about shoelaces.  Sort of.

No matter how, or how well, I tied my shoes they would come loose whenever I walked or ran.  It did not happen all the time, but it happened often enough for it to be bothersome, and, I suppose, somewhat dangerous. I also had problems whenever I rode my bike and my right shoelace would get caught between the chain and gear.  Last year when one of our local athletic stores (the kind that is locally owned and caters to serious bicyclist, runners, and swimmers) had their annual shoe sale I made a discovery.  A bucket full of these little doodads called cord locks.  I think they started out being used on clothing and sort of migrated to shoes.  I thought I would try a pair during an upcoming 5k because I did not want to stop in the heat of competition to tie my shoes.  A rookie mistake like putting your number on your back.  I have been hooked every since.

Cord lock for shoestrings

Cord lock for shoestrings


Cord lock closeup.

This is the original pair that I am still using. I now own four additional pairs in various colors.  At first I thought they might break, come loose, or somehow otherwise fail to meet my satisfaction. They have exceeded all expectations, to the point I keep them on my training shoes, my competition shoes, and my beater shoes I wear for everyday use or to do house chores. I can honestly say that I no longer have issues with loose or tangled shoelaces, and the shoelaces last much longer.  I also discovered it is easier, and faster, to get my shoes on and off.  Plus there is a bonus use.  You know those running shorts, with the tie string, that keep coming loose on you when you run?  One of these bad boys makes that problem go away too.

You can see how I put them on.  The trick is to not to cut the laces too short, but yet keep them long enough so you can get in and out of the shoes.  As a general rule I cut the cords short enough so I cannot step on them.  That seems to be short enough so that they do not get caught up in the bicycle as well.

I suppose the one drawback is they look kind of geeky.  I don’t care. There are fancier methods such as stretchy shoe strings, with fancier fasteners,  but this is a simple fix.  I love things that work.  I really love simple things that work well.

How Many Calories Did I Just Burn?

I have found that keeping accurate records has been helpful to me as far as getting in shape, and staying there.  That means using quantifiable metrics to measure how much, how far, and how often.  Keeping records has helped me immensely although I am throttling back on how, and what, I keep track of, and especially how I do it.

We are obsessed by calories, but for good reason.  They do matter, and you ignore them to  your peril.  I know I did.  Unfortunately I think measuring calories burned, and to a lesser extent calories consumed, can be problematic. So what are we talking about?

What is a calorie?

Most of us know that food has a quality about it that we call calories, but what is it?  It is:

The amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). One calorie is equal to 4.184 joules, a common unit of energy used in the physical sciences.

Most of us think of calories in relation to food, as in “This can of soda has 200 calories.” It turns out that the calories on a food package are actually kilocalories (1,000 calories = 1 kilocalorie). The word is sometimes capitalized to show the difference, but usually not. A food calorie contains 4,184 joules. A can of soda containing 200 food calories contains 200,000 regular calories, or 200 kilocalories.


Our body:

… needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

If we consume just the number of calories our body needs each day, every day, we will probably enjoy happy and healthy lives. If our calorie consumption is too low or too high, we will eventually experience health complications.

The number of calories foods contain tells us how much potential energy they posses. Below are the calorific values of the three main components of the food we eat:

–   1 gram of carbohydrates contains 4 calories

–   1 gram of protein contains 4 calories

–   1 gram of fat contains 9 calories.


How Many Calories Do We Consume By Exercise?

It is technically possible to measure how many calories we are burning  with  some precession.  Unfortunately it is not yet practical (issues with reliability and validity) since it currently requires laboratory conditions although advances in wearable technology coupled with smart phone technology will probably change that in two to five years.  In the meantime what we  have are essentially estimates, based on laboratory findings.  These estimates use  calculations that take into account some combination of age, weight, type of activity (running, walking, bicycling, etc.), intensity, and duration .  There are several formulas, and it depends on which formula is being  used.

How Are Calories Burned Measured?

Most modern exercise equipment has some kind of calories burned function.  GPS watches, smart phone apps, and web sites will also give you an estimate, and remember it is an estimate.  Accuracy will vary as we are about to see.

Lately I have been using the MapMyRun app on my iPhone 5 to keep track of time, distance, and calories burned while running.  It syncs with MyFitnessPal which I switched to from Livestrong’s MyPlate app (which I think was actually better).  Before that I used my Timex Marathon GPS watch  for time and distance while ignoring the ridiculously low caloric estimates it provided.  Instead I ignored the calories burned number on the GPS watch, and used the calories burned calculator from Runners World (which is specifically for running, and is available online)  using the time and distance from the Timex.  I stopped  that practice after I got the iPhone.   But, last week I decided to compare the two methods because I suspected the results from MapMyRun were too high.

For 3.19 miles, at a 10:50 pace here are the results from MapMyRun;

MyFitnessPal calculation

Here are the results from for the same workout. I used time and distance from MapMyRun.*

Runners World CalculationMy schoolboy arithmetic indicates a difference of over 18%, or nearly 100 calories.  I would say that is a significant difference.  Subsequent comparisons showed the same pattern.  The MapMyRun app  is consistently more optimistic when it comes to how many  calories I burned.

Which One Is Right?

I have no idea.  I know that the Runners World site does not take into account age or gender.  MapMyRun has access to all that information, but I do not know if it uses it. I decided to use the more conservative measure from the Runners World website for two reasons:

1.  Tired of lugging around the iPhone.  I never found a way to secure it comfortably or usefully other than holding it in my hand. Am I turning into one of those people?  I hope note. Also, battery life is problematic, and sometimes it just does strange and wacky things.

2.  I wanted to be more conservative and go with the lower estimate.

That means I am back to using my Timex GPX watch in conjunction with the Runners World website.

Are There Other Measurements?

Yes.  Some consider measurement of the heart rate over time as the best estimate.The Journal of Sports Sciences  provides the following two calculations based based on gender:

Males Calories Burned = [(Age x 0.2017) — (Weight x 0.09036) + (Heart Rate x 0.6309) — 55.0969] x Time / 4.184.

Females Calories Burned = [(Age x 0.074) — (Weight x 0.05741) + (Heart Rate x 0.4472) — 20.4022] x Time / 4.184.

Those calculations would be difficult to do in  your head while  you are out running or on the elliptical machine. Also, have you ever tried to take your pulse rate manually while running?  Of course this method requires a heart rate monitor, and the sophisticated software that comes with them.  I am still doing my research.  My current understanding is that good ones are expensive, and there can be problems with their accuracy as well.

What to do?

I think we are inclined to underestimate the calories we eat, and overestimate the calories we burn.  Because of that, I am comfortable in going with the lower number calculated by the Runners World website. I also know there are ongoing issues with reliability and validity when we measure some things (such as calories burned), but we have more mature technology measuring others (such as distance and time).  Probably the best we can do is utilize the tools we have with care, caution, and consistency.  More later.


*M y tests show reasonable consistency between MapMyRun, the Timex GPS watch, and my bicycle computer regarding distance and time, but between them the calories burned estimates are inconsistent.

Running Ugly: The Upcoming Book

This is the preface of my  upcoming book Running Ugly: A Fitness Memoir.  I would love to get feedback from you.  


Deep roots are not reached by the frost.”
― J.R.R. Tolkien, The Fellowship of the Ring

To be a consistent winner means preparing not just one day, one month or even one year – but for a lifetime. Bill Rodgers (American marathon runner. b. 1947).

This is the story of a very ordinary runner, and a very ordinary person. No matter what they mean to me, my accomplishments are modest to the world, and if there are any strengths in this book it lies in that fact. This is a book for persons of modest means. What I have managed to accomplish was by the way of humble tools, and a meager athletic ability, fortified by persistence. I am still astonished at what happened, and can scarcely recognize my own hand in it.

I started this book when I was 56, and will be over 59 years old before it is done. In the meantime I have explored the jagged edges of my emotional, physical, and spiritual capabilities. In the meantime I have twice become a grandparent. I have become more at peace, and more comfortable, with myself. Fitness, the weight loss, all those original goals have become secondary. It turns out running was a tool, maybe even a metaphor, for something else, and there is no denying the existential aspect of what running represents. But, we cannot run forever. We must take time for other things, and eventually even the best runner can run no more. Aging is something that we cannot conquer but, that we can perhaps come to a gentleman’s agreement with.

What is this book about? This book is about a journey to regain my health so I could live better, and perhaps longer, and where that journey ultimately led me. I wrote it because I think there are a lot of people like me, and that I may have learned something from my experience that may be useful to them. I also wrote it for deeply personal reasons, perhaps even selfish reasons, as part of my struggle to understand what happened as well as what it might all mean in the end. This book is also about hope. This book is also about our ability to assume at least some control of our destiny rather than to be passive recipients of what popular culture wants to spoon feed us figuratively, and literally. This book is about running ugly. So what is running ugly?

Running ugly means running for the joy and the benefit of it rather than for the laurels of victory or the false accomplishment of trying to look good. If the laurels, and looking good, come to us it is a by-product of almost no consequence. A light desert to an already satisfying feast. Running itself is always a process, never a product. When you are in your fifties you are no longer the belle at the ball, and in our youth oriented society you are considered a has been anyway. So why doll yourself up for nothing? Don’t worry about how you look, how fast you are going, if you look weird, if you run strange, or lumber about on the track without grace. If so, you are probably doing something right. At the very least you are at least doing it. You have been freed from the the prison of the couch. Just run.

Run ugly. Run often. And if you can’t run too far, or often, do what you can. If you cannot run walk. If you cannot walk, live a mindful life. Exist with gratitude for the experience of being a part of it all.

I said earlier that running ugly is a metaphor. Perhaps a metaphor for something very much beyond running. Perhaps it means for us to have patience, curiosity, and grace as we explore the contours of our lives in order to make meaning of it. Perhaps it means that we cultivate an inner beauty by letting outer appearances take care of themselves as we strive to become beautiful on the inside. To become kinder to ourselves and others. I went outside to run, but instead entered a classroom.

Weight Lifting Charts and a Definitive Article on Keeping the Weight Off

I have two things to share with you this evening.  The first are some weight lifting charts I designed, and the second is an incredible article in Runners World by their editor at large Amby Burfoot.  I will cover the article first.

In the current issue of Runners World, April 2015,  the article A Weight-Loss Manifesto appears under Amby’s byline.  He has done his homework,  and written what amounts to a meta analysis conveyed in laypersons terms, on the science of weight loss,  There is a special emphasis on keeping the weight off which is, I think, harder than loosing it.  Like any magazine Runners World can run hot and cold.  This months issue, “The Weight-Loss Special,”  is one of the better ones. Now to those weight lifting charts I promised.

Through aging and by running I have lost some muscle mass.  So, I have started to get serious about weight training. I don’t want to bulk up, but I do want to stay functionally strong, and to tone.  Since I started to get serious about weight training I have been on a quest for the perfect weight lifting chart to keep track of progress.  I am a big fan of using metrics for fitness.

I had little success in finding a chart that made sense for me.  So I designed one for myself.  I have always liked the little half size clipboards for trips to the gym or even just working out at home.  They fit inside a gym bag and seem to be just the right size. Here is what my rig looks like with an older version of the form:


These half-sized clipboards are perfect for workouts at home or in the gym.

Below is the chart design I am currently using.  It is more generic than the previous one.

weight lifting chart portraitI make some copies and cut each copy in half.

I would prefer one with three workout routines per page, instead of two (after the chart is cut in half) but the lines just get too small and I really like that little half size clipboard.  But, I made a full size version, portrait orientation instead of landscape, for anybody that wants to use it. It has two rows of three workouts each.   Here is what it looks like:

weight lifting chart landscapeHere is a link to one of my cloud files where I keep the originals, and a pdf version of each one.  The files were created with Libre Office and are in .odt format.  I prefer open source software and the Linux operating system.  Besides Linux, Libre Office is available for Mac, and Windows.

My  next article will be on the perfect weight lifting setup for home, and some suggested resources.