While attending the expo the day before the Chicago Rock-N-Roll Half Marathon in 2010, I was one of the fortunate few to win a free pair of Brooks Adrenaline GTS 10′s.  Having been a supporter of Asics and New Balance, trying something new was not a concept I looked forward to embracing and my skepticism remained, even after slipping my feet into a pair.  Nevertheless, they were free and there was no harm in taking them out for a test drive.  After a few miles my assessment was complete and I was very impressed.  These shoes were five-star quality.  Six pairs later I have graduated to the new GTS 12′s and last weekend was the first outing in my new shoes.  They were up to the challenge, with even a few improvements.

The GTS 10 and 11 are very similar shoes with excellent stability and cushion.  I don’t rack up as many miles out of a pair of shoes as many of my friends but the GTS series has increased the life expectancy and brought them up to reasonable endurance levels.  Getting more miles out of a pair of shoes equals saving money and that’s something we all can use.  The durability of this model is beyond compare and the weight is equivalent to other brands in the same class.  Coming in at 11.3 ounces for the men and 9.4 ounces for the women, you will not feel as if you strapped on two bricks by the end of your long run.

The 11 and 12 models come with a cushioned sole filled with Brooks DNA.  I’m not one to fall for gimmicks but I was truly amazed by the show put on at the Brooks Run Happy® Cavalcade of Curiosities Tour to promote this  new technology.  There was a small pool of the greenish substance that had the consistency of pancake batter.  When the announcer picked up a handful it oozed between his fingers and fell back into the pool.  To demonstrate the abilities of this technology a man dressed in a lizard costume (don’t ask why) ran repeatedly across the pool without sinking.  Each time his foot would make contact with the material it would solidify to the consistency of  soft rubber.  When finished, the announcer picked up a handful to show the crowd that it had reverted back to it’s original state.  To demonstrate further, the audience was allowed to participate in the same test.

From the moment I put on the new pair of GTS 12′s I knew they were winners.  They fit my foot like a glove and were extremely comfortable. But what is a comfortable shoe without excellent traction?.    The GTS12 has it all, as I had complete command of each forward motion which translates into less energy expended during the run. The only negative attribute I can state for the record is the cushioning seems to be slightly less than the GTS 11.  With that said, it was still more than enough to ride comfortably through my half marathon.  For the $110.00 price tag you will not find a better shoe.  Cushion, stability and durability work in harmony to provide a great experience for any runner.

And as always, “run for fun, but race to place”.

D-Ribose is a supplement which contains a special carbohydrate that is used for energy production in the cells. This carbohydrate is what provides the energy needed for short bursts of power during physical activity. Four tablespoons before exercise is the recommended dose and I like to mix it with water because, while it is sweet to the taste, it is also difficult to swallow in powder form. This powerful particle helps strengthen all muscles, enhances athletic performance, aids in recovery and leads to overall increased energy levels.

N.O.-XPLODE is something that is promoted as a “pre-training performance igniter”.  I do not use this for anything except racing 5 and 10k’s.  The reason is that it gives you energy, but if misused, your heart will race and you will have an overall feeling of shakiness and nausea.  With that said, this supplement really does have its benefits.  It provides a noticeable increase in endurance and energy as well as improving oxygen delivery.  The flavors are actually pretty tasty but watch your dosage or N.O.-XPLODE may turn into just plain EXPLODE.

NO-Shotgun is something I recently started using before all my runs.  Once again, it will give you an enormous increase in energy but DO NOT take it with any other stimulant. The other drawback is that it tastes like yak spit. Only recently did I realize that this product is primarily for building muscle which explains why my weight loss has been minimal, but my pants are fitting better. After using NO-Shotgun for a month, my speed and endurance are better this spring than any others preceding it.   We’ll just have to wait and see if the increased leg muscles will help or hurt me in my long runs, but it should be an interesting experiment.

Electrolyte pills are something I have not experimented with too much.  Many people swear by them and other runners I know run just fine without them.  Approximately half way through a 50k last year I ran across another runner and we started to talk.  Long story short, he ended up giving me a few of these and I quickly took them at the next water station.  I thought living a healthy lifestyle did not involve taking unknown drugs from a stranger off the street, but I guess not. It’s hard to tell if they had any real effect after one use but I did not suffer from cramps or dehydration and would be open to trying them again.

Ubiquinol COQ10 is a good supplement for everyday use and the health benefits are numerous. It helps to maintain a healthy cardiovascular system, promotes good oral health, renal health, fatigue reduction and reduces migraine headaches.  Those are just a few of the positive effects of Ubiquinol.  COQ10 is produced naturally in the body and most of us are severely lacking.  That is why I take 2000mg daily and benefit greatly from the positive qualities.

It’s confusing to decide what supplement may be right for you.  Most of mine have been recommended by friends and athletes and I only provided information about the ones that seem to really work for me.  For your own safety please read all directions on any supplement you decide to purchase.  But if there is a powder or drink that is going to make me a little faster in a 5k or feel a little less terrible at mile 12, you can bet I will try it.  So, if you find yourself a completely delirious and chasing a white rabbit down a hole in your next trail run or having a tea party with the Mad Hatter at the mile 22 water station, you may need to try some of the aforementioned supplements.  Oh, and maybe some therapy.

Run for fun and race to place!

Some charities have political affiliations and agendas that you may want to investigate before tossing a few bucks their way.  Regardless of what side of the aisle you fall on, it is a good idea to be informed as to who your money is “benefiting”.  For instance, the Susan G. Komen Foundation recently found itself embroiled in controversy over the funding of Planned Parenthood.  The organization waffled back and forth for weeks but it is up to you to decide if they are worthy of your hard earned money.  Personally that issue is one I will not debate here.  I happen to like The National Cancer Society who is the recipient of many race dollars throughout the year and does great work to fight cancer in all it’s forms.

Every year the Arthritis Foundation holds 5k’s around the country called the Jingle Bell Run/Walk.  They are a very worthy organization determined to fight this crippling disease. Since 1948 they have committed over $400 million to research arthritis in all its forms.  In addition, they also lobby congress for better access to care by attempting to remove the restrictions on the small drug companies and allowing these medications to be made available to the public cheaper.

The Special Olympics is also another high profile and wonderful charity that every runner should be glad to help.  Starting in 1968, the Special Olympics has provided year-round training and competitions to children and adults with disabilities. This happens to be one of my favorite non-profits.

The National Kidney Foundation also hosts one of the largest walks throughout the country in different cities to raise money for kidney disease research and awareness.  This is yet another charity where I would be glad to see my money working.

To this point all the charities I have mentioned are associated with disease research or benefiting the disabled and you really can’t go too wrong with supporting them.  But beware, some other charities that have political affiliations also put their hand out for your race money and you may want to watch out for them.  The Annual Race Against Extinction 5k in Boston, MA. is a good example of what I am speaking about.  We all love animals and I am absolutely no exception, but I will not participate in a race that supports and gives free membership to participants to the World Wildlife Federation (WWF) and some of the crackpot ideas that have been given unwarranted consideration.  I draw the line at letting my dog sue me or issue a restraining order.

The dispute over global warming is ongoing contrary to what many people are being told.  If it’s hot or it’s not, the cause is definitely a point to be argued, which is why I do not participate in anything “Earth Day”. The 5K Run For Clean Air is an example of some of these global warming races.  They clearly state, ” supports programs that reduce waste in favor of increased recycling and composting to slow down global warming.”  Beyond that they have award medals made from recycled materials (afraid to imagine what that may be) and a bicycle valet (see post from two weeks ago).  So compete in all the “green” races you want but remember the people you are giving your money to are the same people who hate the factories where your shoes and running gear are manufactured.

The Legs Against Arms 5k in Philadelphia is heavily supported by Joyce Resources Inc., which is rabidly anti-gun.  Held yesterday, they brag about “attracting runners, walkers, wheelchair rollers, children and adults who are committed to changing the social norm that celebrates violence by focusing on violence prevention, honoring loved ones lost to gun violence and modeling healthy life choices”. The City of Philadelphia has incorporated this important event as one of the city sponsored events to stem the epidemic of violence in Philadelphia.  What?  I barely know where to begin.  Many pretty, but deceiving, words that mean absolutely nothing.  Sorry Philadelphia, this will not reduce your violent crime rate. Even the winner of the race, with an admirable 16:15, can’t outrun a thugs bullet.  I’ll save my money for more ammunition rather than participate in a race such as this.

So, in my opinion, donate your shoes, walk for cancer and run for any and all disease related races.  Hey, if they have a local race to raise money for grade school playground upgrades, do that too.  But pay attention to exactly who is getting your money and if they are using it to lobby for a “green” agenda.  Maybe like shutting down a few running shoe factories because the rubber involved is environmentally hazardous?

Remember, run for fun but race to place!

Changing your diet requires a change in your lifestyle and your way of thinking about food.  Six years ago I quit smoking and was twenty-five pounds heavier, so I decided to use the same mindset to lose weight.  If you really want to feel better mentally and physically “bad” foods must be equated to feeling bad or poison for your body.  Whenever my urge for a cigarette was strong, I would think about how it would really make me feel.  Food is the same way and many people walk around not even realizing how good they could feel if they just changed some bad habits.

Just like smoking, drugs or alcohol, if you want to be free from it you must remove the temptation.   The next time you are in a grocery store, don’t even walk down the aisle with the cookies or comfort food.  Don’t keep it in the house because it’s far too easy to get weak as the evening hours roll in.  Sometimes dining with friends at a restaurant or a party can be difficult.  These people will tell you “Come on, a little bit won’t hurt”.  I have news for you, that is the same line drug dealers use.  They secretly or subconsciously are jealous of your efforts.  Don’t let them derail you!  If they are offended you will not eat a piece of cake with them, they are really not your friends and have no respect for the goals you are trying to reach.  This is a lifestyle change and you must separate yourself from the places that try to draw you over to the unhealthy way of living.

Not only is your mindset important, cleaning out your digestive system so that it operates efficiently is just as important.  The longer food sits in your body the likelihood of it turning to fat increases.  So, with that said, let’s get to the YES’s and NO’s of my diet.

NO

• No bread of ANY kind. I mean pick the croutons off your salad.  This also includes pasta.  One of the worst things you can eat if you are trying to lose weight is bread.  After two weeks you can eat tortilla and flatbreads in moderation.
• Sometimes you feel like a nut………..but you better not! No nuts of any kind.  People are going to tell you I am wrong, but any health benefits derived from these tasty terrors can be gained ten fold by eating a piece of salmon.  Nuts are hard to digest and full of fat.
• Obviously, sweets are off the menu.  No cookies, cakes or candy.  Don’t even walk down the goody aisle and tempt yourself.
• No red meat.
• Nothing fried EVER!
• For the first two weeks no dairy unless it is skim milk.  Again, most dairy is hard to digest and full of fat.
• No beer or mixed drinks.

• Raw vegetables are good in so many ways.  They promote a healthy digestive system, are low in calories and full of vitamins.
• Fruit is great as a snack or dessert. (NO pineapple)
• Tortilla bread is great for making a wrap with raw vegetables and chicken or turkey.
• Meat such as chicken, fish and turkey are all very healthy when cooked with some common sense and can be prepared in many ways.
• If you want something to put on your salad or other food, there are many low fat options available.  Compare labels when you are shopping and you will be amazed at the difference.  ALWAYS look for the healthier choice. If there is not a low calorie option, don’t buy it.
• Red wine. If you want to go out for a drink with friends, red wine is the best alternative.
• 8 – 10 glasses of water daily

Portion control is important.  No matter how healthy you are eating it will not matter if you are eating it by the truck load.  Take some of your meals and separate them in half on the plate.  Then after finishing the fist half, wait five minutes before eating the rest.  Many times you will find that you are already full and don’t even want the remainder.

Finally, as you make progress you will find yourself in a danger zone of sorts.  Usually after a week or two of eating healthy and losing weight, it is easy to fall into the “a little bit won’t hurt me” trap.  This is the wrong path to choose because it can snowball and unravel everything you have already worked so hard to accomplish.  Be alert and strong during this period and the road to a healthier, happier you will be much smoother.  If you do falter, get back on that horse and don’t use that momentary weakness put you right back to square one.  It’s only one mistake and there is no need to be depressed and give up.  Good luck, good health and remember, run for fun but race to place!

Runners, on the other hand, are exactly the opposite.  We are courteous and friendly to others around us unless provoked.  We have no need of two wheeled toys to haul around enormous ego’s or padded shorts to protect our brains.  I speculate they are probably jealous of us because most do not have the courage or sheer force of will to accomplish what we do on a daily basis.  If you are not tough enough to run, be a cyclist.  You will have a much easier workout and the luxury of coasting through a portion of it.  The last time I checked runners can’t pick up their feet and take a break while speeding downhill.  So let’s face it, the runners motto is true, “our sport is your sports punishment,” which is why I can’t understand the elitist mentality of people on two wheels. They ride in packs on the road that they believe they own and have a blatant disdain for traffic laws.  If you don’t believe me, read this New York Post study.

I know, I know.  ”I’m not like that!” many of you cyclists are shouting right now.  If you are not, good for you, but the law of averages dictates that many of your fellow riders are.

Many running races are not on a closed course but cyclists act as if we have personally attacked them with just our presence.  While competing in a marathon last October, countless cyclists made it a point to ride at great speeds, as close to the runners as possible. I understand why they rode by so quickly, because if we caught them, the next ride they would be taking would be in an ambulance.  One woman actually had the nerve to yell at me for not moving out of her way as she approached from behind.  Let’s just say she had a clear understanding of what I thought of her as she passed.  I’m a good guy, I do charity work, go to church and help people from all walks of life, but if you’re a jerk, I will call you a jerk.

Finally, last weekend I was running a half marathon where four cyclists crashed the course at the mile nine turn around and expected all the runners to stop just for them. Words were exchanged once again.  So please cyclists, for your own safety, I implore you to be more respectful of runners because my patience has reached it’s end.  Had the leader of the four from last week been a man the outcome of that confrontation would have been much different.  Maybe loosen your helmets just a little to allow some oxygen to your brains.

1.) Change the environment in which you run.  Find new surroundings or a place that you have not visited in some time.  Even if you must drive a few more miles to get to your destination, do this once a week and it will be well worth it.

2.) If you listen to an mp3 player be sure to rotate your playlist regularly and seek out new motivational music as much as possible.  I have found some great music from bands I never would have heard of by searching youtube.  There is so much more out there than what you hear on the radio.

3.) If you are taking on a five or six mile run, start slowly and keep that pace through the second mile.  I find that this method gives my muscles a chance to warm up and be more prepared for the distance ahead.  You don’t want to beat yourself up right out of the gate.  Sometimes the legs will stage a revolt and it is best to trot for a while and have the run be an enjoyable experience rather than an exercise in agony.

4.) Run where there are other people.  I don’t know about you, but I find it difficult to stop in front of a dog walker, cyclist or fellow runner.  Even when at my weakest, the minute I encounter another human being, I envoke my personal rule, “You can slow down, but you can’t stop”.

5.) Make it a point to run with multiple friends if possible.  Sometimes just the camaraderie can take your mind off fatigue or pain.  Before you know it, your daily run will be completed with ease.

6.) Try to imagine interesting scenarios.  Think about some of your favorite movies or books and put yourself into the story.  It doesn’t hurt to have corresponding music as well.  We won’t talk about how many times I have run with Captain America or chased down Darth Vader while blaring John Williams in my quest to finish a particularly long run. Keeping your mind occupied in this manner has been beneficial to me since I started running.  Have a great day and remember, run for fun, but race to place!

How to Stretch Your Hamstrings:

By Michelle Zehr

Zehr is a contributing writer with Running Shoes Guru, your place for running shoe reviews

Your hamstrings are the muscles located in the back portion of your thighs. Hamstrings are essential to leading an active lifestyle. Hamstrings are essential in virtually all activities involving your legs including sitting, walking, standing, jogging and in sports that require plenty of running and jumping. For this reason, it is important to stretch your hamstrings.

Importance of Hamstring Stretching

While exercising, it is very important to pay proper attention to your hamstrings in order to make them more flexible. If you are an athlete or an avid exerciser, it is important that your hamstrings are both strong and flexible. Strong, flexible hamstrings can help improve your athletic performance and prevent hamstring injuries.
Many individuals report feelings of tightness in their hamstrings. For instance, if you walk an extended distance or remain seated for an extended period of time, you may notice your hamstrings are feeling tighter. This can create pain in the backs of your thighs. Pain can last for a few days and make everyday movements uncomfortable. Pain can last even longer if you do not properly warm-up your hamstrings.
By properly warming-up and lightly stretching your hamstrings, your hamstrings can become strong, flexible and less prone to injury. Strong hamstrings are essential for supporting your back and hips along with allowing for proper movements of the knee and hip joints. Healthy hamstrings are also important for proper posture.
Fact: Hamstring injuries are extremely common amongst athletes. They can be extremely painful depending on the extent of the injury. Hamstring injuries can range from mild strains to severe tears. Symptoms of a hamstring injury can include sudden and severe pain in the back of the thigh, which is often accompanied by a popping sound. Rest and stretching are often used to treat mild injuries. For severe tears, surgery may be required.

Hamstring Stretch to Try

According to researchers at the Rehabilitation Institute in Chicago, the following stretches have been found to be most effective in lengthening the hamstring muscles and maximizing flexibility. Researchers recommend these stretches be completed in three sets of one repetition at least three times per week.
Passive hamstring stretch. To complete this stretch, lie on your back in a doorway and place your left heel against the wall. Bend your hip so that it forms a 90-degree angle with your leg. Your knee should be as straight as possible. Your right leg should be positioned on the floor and through the doorway. Slowly, move closer to the wall and you should begin to feel a stretch in your hamstring. Hold this position for 30 seconds. Relax and repeat with the opposite leg.
Assisted Stretch. This stretch begins similarly to the passive hamstring stretch. You should position yourself in a doorway with your left heel against the wall and your hip bend to form a 90-degree angle with your leg. Your right leg should be on the ground and through the doorway. To perform the passive stretch, you should loop a towel, belt, strap or resistance band around the ball of your left foot. Gently pull down on the towel (or other item) until you feel your hamstrings beginning to stretch. Once you feel a stretch, slowly point your toes upward. Hold this position for 30 seconds. Relax and repeat with your right leg.
Kneeling stretch. To complete a kneeling stretch, get on your knees and extend one of your legs out in front of you. The heel of this leg should be on the floor with your back straight and your toes pointing toward the ceiling. Your knee should be as straight as possible. However, it is okay if your knee is slightly bent. Reach toward your toes using one of your hands. The other hand should be placed on the floor for balance. Reach until you feel a stretch in your hamstrings. Hold this position for 30 seconds. Relax and repeat with the opposite leg.
Standing stretch. You can also stretch your hamstrings out while standing. Place one foot on a chair, bench, couch or other object of similar height. Your leg should be bent slightly at the knee with your toes on the edge of the chair and your heel hanging slightly over the edge. Gently move your chest toward your leg. When you feel a stretch in your hamstring, hold this position for 30 seconds. Relax and repeat with the opposite leg.
Desk stretch. This stretch is the ideal way to stretch your hamstrings should you spend a lot of time at the office. Sit straight up in your chair and place both of your hands underneath one of your thighs. Gently pull your knee toward your chest until you feel a stretch in the back of your thigh. Hold this position for 30 seconds. Relax and repeat with the opposite leg.

Wrap-Up

Stretching is a very important part of any exercise program. While you should stretch all muscle groups, stretching your hamstrings is extremely important. After all, your hamstrings play a key role in all movements from sitting to walking. Stretching can help to promote healthy blood flow along with fluid exchange, which keeps your muscles nourished and free of waste products. This can lead to optimal hamstring function and lower risk of hamstring injuries.
Another important aspect of running is to have the best running shoes.

The latest craze has been promoting a “minimalist” style of running because it is more natural.  While there are many, Nike Free and New Balance Minimus are two of the biggest offenders.  I agree that running barefoot or with a pair of “toe” shoe is probably similar to the way our ancestors ran when being chased by some saber toothed predator, but unfortunately today’s runners have much farther to travel than back to their caves.  Putting intense stress on your joints requires technology if you want to stay healthy.  Sure a small percentage of people will suffer no ill effects from running this way but the vast majority of us need support, cushion and stability.  “But Dave, people have been running marathons for years with poor technology” you say?  That is the small percentage I refer to.  The running community is enormous these days and most of us would not be out there without the technology in the modern running shoe.  Please keep this in mind when some store clerk is trying to get you to buy a pair of shoes that look like gloves for your feet.

On the other side of the coin we have shoes that look like they are high in technology but offer nothing for today’s runner.  Again, I have two major offenders.  The Nike Shox and the Reebok Zig.  Nike has been taking advantage of novice runners since 2001 with far too many styles of the Shox to count. They claim that these shoes absorb the impact from heel strike while running, but spring back for a boost in speed with less energy expended by the runner.  Meanwhile Reebok boasts that their Zig technology causes up to 20% less wear and tear on key leg muscles.  All I can say is that it is a pretty safe bet you will never see Ryan Hall racing in either of these abominations.  Take it from me, using these shoes is the equivalent of painting flames on your car to make it go faster.  I’m sorry but a Subaru with flames on the side is still just a Subaru and will not get you to the finish line any faster.  So please people, let’s stick with what works and don’t fix what isn’t broken. And as always, remember to run for fun but race to place!

There are times I have opened up my “goodie” bag only to find a flyer for a race that only allows women.  The latest instance occurred last week and boasted in large font “WOMEN – ONLY 5K”.  Let’s be honest, if I were to start a large and popular race called “The Men Only Marathon” and had floozies in wet t-shirts passing out the water at the aid stations followed by beer and jello wrestling at the finish line, I would probably have the National Organization for Women and the ACLU writing me threatening letters.  To clarify,  I don’t have a problem with female only races as long as the same courtesy is extended to men.  Unfortunately there are no male only races for reasons already stated.  From the Disney Princess Half Marathon to the Nike Women’s Marathon and Half Marathon, more of these races are popping up every year.

While men are begrudgingly allowed to enter these female only races in order to avoid legal issues, they are few and far between.  In 2011 the Disney Princess Half Marathon was actually won by a man and here is a excerpt from the Wall Street Journal:

Jonathan Mederos set a personal record in Disney’s Princess Half Marathon last year, winning first place with a time of 1:16:17.

The reception he got was far from his personal best, though. “When I crossed the finish line, the announcers were silent, and I got downcast looks from the crowd,” says Mr. Mederos, a 25-year-old high-school philosophy teacher in Miami.

That’s what a guy gets for winning a women’s race. As Rick Cordes took last year’s Nike Women’s Half Marathon, he slunk across the finish line, with a finger pressed to his lips, beseeching silence after having been heckled throughout the race.

In an effort to keep men from entering, many of these races are trying to “girly” them up so much that guys do not want to enter.  Salon reported that in the Run Like a Diva Half Marathon, “medals will be presented by shirtless firemen.”

A popular argument I have encountered while researching this topic is that women have been excluded from races in the past and now they should be “compensated”.  This is a ridiculous statement.  Most female runners today were not alive or far too young to even remember when this happened let alone compete in a race.  To punish the present for mistakes of the past never accomplishes the goal of “fairness” and only serves to create more animosity.

As I have already said, I don’t have any problem with these races as long as I don’t hear complaints when the “Bikini Babe Half Marathon For Men” comes to a town near you.

“Rational and efficient movement in both the natural and urban environments (over obstacles, etc).  The main purpose of the discipline is to teach participants how to move through their environment by vaulting, rolling, running, climbing, and jumping.”

I have a numerous problems with this exercise in idiocy.  To refer to this as free running is insulting to the entire running community.  What do they mean by free?  I can only assume that they mean free from using an ounce of common sense.  What’s more is that this activity is neither “rational” OR “efficient”.  If you are unaware of what I am speaking about, just follow this link on YouTube and you will be directed to countless videos of these mouth breathers running face first into walls and falling from rooftops trying to get from point A to point B.

Participants actually have the nerve to call this a sport.  Maybe I am a traditionalist, but all these new “sports” do not qualify.  They may barely pass the test in the broadest of definitions, but have no consistently clear rules or regulations and to get around this fact fans will use the term “free style”.  Well then, I guess break dancing and rapping qualify as sports too.  Don’t misunderstand me, many activities like this require some sort of skill you will never require in the real world, but let’s not confuse the issue by calling skateboarding, parkour and BASE jumping, sports.

In the new “blame someone else” culture in which we all reside, I can already see the lawsuits flying as these slack-jawed yo-yo’s try to obtain compensation for injuries sustained on someone’s property.  Imagine the argument, “Ladies and gentlemen of the jury, how can you expect my client to know better than to slam his face into a brick wall when he is clearly too dense to read the “No Trespassing” signs?”

And good luck explaining this to a doctor.  Whatever you think of socialized medicine I am sure you can I agree, tax money should not go to fix some urban Einstein’s broken leg for the fifth time as he tries to explain how he was injured through his missing teeth. I never want to see someone get hurt but it is encouraging to see some of these people landing crotch first on pipe fences in the youtube videos.  The gene pool will be a little cleaner from now on.