A combination of turning 40 and seeing an unflattering photograph of myself prompted me to transfer this goal from some day to Aug 23, 2009. Training for a marathon also served as an experiment. I wanted to see whether training for a marathon could fit in with my normal work and family commitments.

What I found was that the training required for a half marathon was able to easily fit into my lifestyle without compromising other areas. However, the training time required for the full marathon distance did begin to interfere with a few family activities. In saying that, it was not the actual time training that impacted things. The major challenge was that a substantial amount of time was required to recuperate from some of the longer and more demanding training sessions. For example when I had to go on a three hour training run I often needed to have an extra hour or two of sleep to recover. This recovery time often cut into family time.

 The Lead Up To the Marathon

Having trained in temperatures in the low 20s C, a Brisbane winter heatwave was predicted for the weekend of the marathon.  The temperature for the day of the race was expected at 31 degree C. This required a change in preparation because heat stroke during a challenging event such as this was a definite possibility to the unprepared.

For the two days preceding the event I started drinking like there was no tomorrow. I probably drank 6-8 L of water a day as well as a couple of electrolyte drinks. The key factor I use to measure my hydration state was my urine colour. It was critical to ensure that I drank enough to maintain clear urine leading up to the race.

Needing to be awake by 4.30 am to be ready for the 6am start, I hit the sheets by 6.30pm. I didn’t fall asleep until 8.30pm but the extra two hours just lying there helped me to wake up refreshed and raring to go.

 The Start Of The Race

There was a couple of thousand half marathoners starting with the 300 marathoners lined up for the 6.00am start. Event though the sun was just coming up, the temperature was already in the early 20s (Celsius).

I lined up at the back because I left my last toilet break to the very last minute. The big challenge for all runners was to stay hydrated enough to handle the hot conditions but also not to consume too much liquid so you end up having to take continual toilet breaks along the way.

I didn’t even hear the starter’s gun go off. I just noticed that the crowd of runners was beginning to walk slowly forward. It took nearly two minutes for me to cross the starting line. The initial stages of the race were an exercise in side-stepping the masses as I searched for a group of runners that were going at a 4- hour race pace.

After weaving through over half the field in the first four kilometres, I came across Alan, who was  a pacer runner. He was a seasoned marathoner wearing a flag indicating that he was running at 4 hour marathon pace. I had found my home. At about the 6km mark a group of about 20 marathoners had formed a pack around Alan. It was interesting to notice that there was very much an instant bond formed among us. I had always thought of marathoning as an individual event but here we had formed a team.

I noticed how I felt stronger and more assured running with these fellow marathoners with the same goal. There was no sense of competition among us. Under these challenging conditions teamwork and mental support was essential as hydration.

With my new running gang, I developed a good running rhythm. I was pleased that I was easily maintaining the desired pace to achieve my goal.

At about the 10 km mark I heard a shout of “Paul” coming from my right. I jerked my head around and saw my wife, Angela and my son,  Daniel waving in support. The fact that they got up so early to come down to show their support for me sent a lovely boost of energy throughout my body. It was better than any sports drink or energy bar.

One motivating factor behind my training for the marathon was to be an example to my children of the importance of regular exercise. Anytime I was about to embark on a training run, they would often ask, “Why are you going for your run?” and I would reply “So I can be fit and healthy, so that I can play with you a lot. ” They would smile and nod their approval and I would be off.

At the 16 km mark, I passed the first victim of the hot conditions who had collapsed and was under the care of the attendant paramedics. The first half of the race went very much to plan. Bits of advice from the experienced marathoners like running slower in the shade and when to pick up the pace were invaluable for the challenging second half of the race.

At about the 27 km mark, after over 2 and a half hours of running I began to feel some tightening of my outer thighs as the lactic acid started to build in my legs. Many of the initial pack had to drop off the pace because of the heat. There were now just seven off us remaining in the pack.

In recent training I was a bit worried about muscle tightness in my calves and hamstrings but yoga, stretching and a great massage helped alleviate those concerns. My electrolyte replacement drinks and my sports carbohydrate gels were now vital to prevent cramping and minimize muscle fatigue. Training and preparation had ensured that I had plenty of supplies available.  Energy and fitness wise I was feeling great. I was running strong.

At the 32 km mark we had been running for just under three hours an hour to complete the next 10kms in to finish the marathon under our goal of four hours… a very gettable pace.

But the experienced marathoners advised us that we would begin to tire and the sun was now noticeably very hot. We drank and threw water on us at every drink station to keep our cool. At the 36 km mark I was really beginning to feel the fatigue in my legs. Quite simply, my thighs were screaming for me to stop but my heart and lungs were feeling good.

Our group was now down to 3 runners and two pacer runners. My heavier feeling legs were having trouble keeping up with the others as I would drop back 5 metres but I hadn’t run this far to give up now. I would then surge and rejoin the group. The race was really beginning to test my mental strength.

This is where I was able to draw on my training. Since there was 6km to go I visualised that I was just going on a 6km run.

Two of the other runners began to surge forward about 50 metres over the next couple of kilometres but I stayed with the pacer runners. Knowing that this was my first marathon these experienced marathoners kept making sure I was alright mentally and physically. Mentally I was holding up well. Not finishing after pushing myself more than I ever have was simply too painful to contemplate so it just wasn’t an option. All I had to do was to manage the muscular fatigue in my legs.

To do this I had to really focus on my running form and technique. Again I could draw on my experience of training sessions where I had to do the same.

With 2km to go an amazing thing happened. I realized that something that I had always written down as a goal was finally going to come true. My eyes began getting all misty under my running sunglasses.  My mouth quivered as if I was going to cry. My body tingled. I turned to my pacer and thanked her for her support along the way and said, “Let’s crank it up shall we” She responded with an effortless burst of speed. Our stride lengthened as we braced for our final effort.

A group of women pushing prams, oblivious to the fact that there was a race on were blocking our course 30 metres ahead of us. Knowing that my legs were so fatigued that would not be able to suddenly stop or change direction, I yelled out, “Out the way, runners coming through.”

More from good luck than good management a small gap appeared where we could run through without hitting the side barricade. “See there’s plenty of room. There’s no need for the attitude,” sneered one of them I we sped passed.

I was that full of adrenaline at the time I felt like turning around and walloping this woman. “You want attitude,” I thought to myself. “I’ll show you some bloody attitude”. I continued to curse the rude woman under my breath as testosterone was pulsating through my body trying to squeeze out every last ounce of energy out of my tiring body.

With 1km to go, I surged again into a full-blown sprint. “Go for it” screamed out my pacer in encouragement as I took off.

I was flying, I caught up and whizzed passed the other members of our running pack that had gone ahead. “Keep going man,” encouraged one of them as we high fived each other as I ran past. For the next minute for some inexplicable reason, my legs no longer hurt at all as I ran as if my life depended upon it. I could see the time clock at the finish line showing that I was well under four hours and I was going to achieve my goal.

I could have sat back and basked in the glow of achieving my goal. But I had too much testosterone and adrenaline coursing through my veins and my competitive instinct spotted one final challenge. I was 150m from the line and 70 metres ahead of me was another runner jogging a lot slower.

No way was I going to let him get to the finish line before me as I gave it all I had and passed the other runner 10 metres from the finish line.

Finding it difficult to stop because of my fatigued legs my momentum was stopped with the help of an ambulance officer as I flopped into her arms. Gasping from my sprint I stood up tall and smiled in the knowledge that although exhausted I felt great.

 I bent my head down to gather my breath and looked up and saw my wife and children smiling. My eyes glassed over with emotion as I said to myself, “I did it.” I thought I was going to cry with joy right there and then. They say that it takes fewer muscles to smile than to frown and I think I didn’t have enough energy to cry. Instead my drained body opted for a smile of absolute elation as I was swamped by my adoring children. I was not ashamed to say that I was really proud of myself and I enjoyed the experience and challenge of it all.

Would I do it again? Most certainly.

The Recovery

The recovery was an amusing experience. Having completely fatigued many muscles in my legs it was very interesting over the following few days trying to perform basic activities that I previously took for granted. Squatting, walking up or down stairs and getting up from sitting were just not an option for me. As much as I tried to will my leg muscles to work, many of my leg muscles simply refused to work until they had sufficient rest to recharge.

It took 36 hours to regain my energy levels and a further 36 hours until my legs returned to normal.

Having been doing so much running for the last year, to help even out the load on my body and to avoid overuse injuries I am going to do more cycling and weight training but still do the odd run.

Over the last year of training for the marathon my weight  has dropped 5kg and waistline has shrunk and inch or two. Not only am I physically stronger  and fitter but the mental strength and the effect on my overall spirit is where i see the greatest benefit. I also have a reference for feeling tired and fatigue that I will NEVER forget. Anytime I hear myself commenting on how tired or exhausted I feel, I now can paraphrase Crocodile Dundee with ” That’s not exhausted. THIS was exhausted!”

I have been reminded of this whenever reading biographies of people of the likes of Sir Richard Branson and Nelson Mandela. However recently, it was Matthew Cann provided me with such an inspirational reminder of the value of these qualities.

You may be wondering, who on earth is Matthew Cann?

No, he is not some media mogul or some savvy entrepreneur. Matthew Cann is the coach of my son Daniel’s under 7 soccer team.

What is the big deal about a soccer coach, you may ask?

Well, you try to coach a bunch of hyperactive six year old boys when you are just 10 years old …

Yes, that’s right my son’s soccer coach, Matthew is 10 years old.

 A couple of months ago I went along to watch my son play under 7s soccer with the Siena All-Stars. At the end of the game this young fifth grader introduced himself to the six year old soccer players and handed them each a letter.

In the letter (which I later had learnt that he had constructed himself) he introduced himself and asked for permission from the soccer players and their parents for him to become their coach. After a quick display of his extraordinary soccer skills, the Siena All-Stars players and parents alike were delighted at the prospect of having a 10 year old coach.

So in addition for playing with his own soccer teams and getting specialized soccer coaching and development, every Tuesday after school, this 10 year old Gus Hiddink, takes the Siena All-Stars for their soccer training.

Matthew created his own training program and soccer drills to cater specifically for the needs of these soccer novices. He comes straight from his own soccer game to help the coach the All-Stars during their game. He has a lovely gentle manner about him and the younger boys hang off every word he says. The team has responded tremendously under his guidance and Matthew has already given his commitment to continue coaching these juniors next year.

What is even more remarkable is that I had learnt that he offered to coach other junior soccer teams the year before only to be rejected by those thinking that such a job was beyond the abilities of such a young boy. But such was Matthew’s passion for helping others share his love of soccer; Matthew persisted until he got what wanted.

Like it or not, sports stars have the potential to massively influence the youth of today. In these times when the behaviour of a lot of prominent sport stars leaves a lot to be desired, it is refreshing to see this young man blessed with so much talent, being so committed to volunteer his time and effort to helping nurture the development of these soccer beginners.

Successful people in all spheres of business, sports and arts have often been said to have such an indefinable energy or sparkle about them… This fifth grader reminded this 40 year old that passion and love is what provides that sparkle.

Are you more passionate than a fifth grader?

Like many people, Ms. Burrows seems to think that retiring means stopping and resting and beginning all those sedentary activities that are “befitting of one with advancing years.” I think that is rubbish. I think that all Governments should ban retirement like this and only allow “re-tyrement”.

To me, when you “re-tyre” you put on another set of tyres and keep going in life. You keep participating and contributing in life.

Each Sunday when I go for my early morning run on Mooloolaba beach on the Sunshine Coast I am continually inspired by the scores of “re-tyrees” who are out walking, jogging, swimming and paddling and actively participating in life. They are proof positive that ageing is much a mental process as it is physical. Their approach to ageing is definitely working because according to a recent Australian Bureau of Statistics survey the people living on the Sunshine Coast live longer than in anywhere in Australia.

Surely if you are in that poor shape, retirement isn’t going to be that much fun regardless of whether you are working or not. But the extra couple of years until retirement are only an issue for people who are out of condition.
Rather than complaining about having to work an extra couple of years how about getting into shape so you can handle the extra work with ease?

Ageing is inevitable to all of us but it doesn’t mean that we are doomed to a life of becoming an invalid. The two clear choices you have with ageing are similar to two clear choices you have when you get a new car: you can grow up to be an old “bomb” that can’t go anywhere that can only be used for parts or you can grow up to be a vintage classic that is priceless. It all comes down to how well you look after the car (yourself).

For instance if you had one car and it had to last you all of your life, how would you look after it?

Would you thrash it around, throw poor quality fuel into the tank and then complain because you have to wait so long for your car to get repaired at the mechanics after it is broken down?

Or would you treat the car with respect, put in great quality fuel, get regular preventative maintenance tune-ups to ensure that it keeps running well?

Based upon the answers you gave to those questions; consider that you do have one body that must last you all your life. How well you treat your body will determine if you end up a retiring old bomb or a re-tyring vintage classic.

My call initially was to find out how I could support promoting such a campaign but after closer inspection I was concerned about some of the their recommendations to lose weight. Most notably was the advice to include 30 minutes of walking a day as exercise. I mentioned this to the health department representatives. I shared with them how many studies are showing that walking did not have any significant benefit to weight loss. Sadly the response was not one of curiosity but was a typical case of stonewalling that Government bureaucrats have longed been criticised for.

“We are aware of the research showing that walking isn’t of any benefit but this (30 minutes of walking each day) is the Government’s current recommendations for exercise,” she stated.

“But isn’t the aim of this campaign to help reduce the rising rates of obesity?” I asked.

“Most certainly,” came the reply.

“So how are you going to let the public know that they need to exercise differently than the current recommendations suggest in order to effectively lose weight?” I continued.

“We are unable to share any information that goes against the current Government recommendations for exercise…”

“…Even though the recommendations are proven to be ineffective,” I interrupted. “So what you are telling me is that the real purpose of this Measure Up campaign is not to help produce any tangible reduction in obesity rates but it is designed to be seen like you are doing something about obesity rates.”

There was silence on the other end of the phone. “No wonder people get cynical of Governments.”

I contacted about 20 schools many times over by phone and email. With the exception of four schools all the people in charge of human resources claimed that they were too busy to offer any assistance. My children’s school was the only school that helped. Three schools said it was against school policy to allow an outside organisation to speak with or survey their teachers with one of the human resource managers saying, “To survey our teachers regarding their work life balance would infer that we have a problem in that area.” I suppose it is easier to sweep it under the carpet, isn’t it?

So I then approached the Education department. They told me that I could fill out a Magna Carta-like application form while at the same time informing me that they only allow access from academics from Government funded Universities. I suppose it is an easier way to maintain the Government line.

I then tried contacting the teachers union who agreed that work life balance is a huge issue for teachers.  They had done some research that showed that 50 % of first year teachers couldn’t see themselves still being a teacher in ten years. The major reason the teachers gave for not wanting to continue teaching was due to difficulty in coping with the workload. They said that it would be ideal for me to come to their next meeting in February where I would be able to get great feedback.

Early in February I hadn’t heard from them so I called them up. The meeting had already happened. The union delegates decided that it wasn’t appropriate because I wasn’t an academic from a University because they get their funding from the Government.  It seems self preservation comes ahead of making a difference for their members. As a result the teaching profession continues to leak talented individuals because they haven’t taught teachers the skills and lifestyle to be able to effectively cope with a demanding workload.

At least the Queensland Teachers College were of some assistance, letting me view a DVD on positive psychology that they send to teachers to help reduce teachers stress.

But work life balance involves a lot more than just positive psychology. It involves communication, exercise, nutrition, injury prevention, effective resting, emotional management, conflict resolution, family and parenting issues and a lot more. Teachers do not have resources on how they can help themselves in these areas. They are left to learn in at the school of hard knocks but the problem is that their education can come at a price. It can cost then their health,  their relationships and  can cost many their careers.

Despite all of that, the majority of teachers, schools, unions and the education department were, if anything obstructive to the development of a guide that helps to improve the work life balance of teachers. They must be happy to have a high proportion of run-down and burnt out workers among their ranks. They may be happier to complain about how burnt out they are than to be actively interested in a solution.

Coping with a large workload requires certain skills that can be learned and lifestyle modification that can also be learned. Ironically though, it seems that teachers may not be that open to learning new approaches.

Today rather than going for a run early in the morning I took my son with me to exercise at the local athletics track late this afternoon. There were 8 younger, more athletic and more talented athletes there finishing the final stages of their training. Not wanting to make a fool of myself amongst these athletes and coaches i decided to use their presence to my advantage.

With others watching on i found myself running with a good technique and i managed to maintain a running pace and intensity that gave me a real high and a sense of achievement.
As i drove back i remembered a hilarious and novel way in which one woman also used others around her to keep her motivated during her exercise. Every morning she would run along the main road wearing a shirt that read, “Honk, if I stop running.” Now that’s motivation.

I began my run along the beaches of Surfers Paradise. I wasn’t setting a cracking pace. After twenty minutes of slow jogging you normally feel fine and if anything you feel a lot better in yourself. On this occassion I continued to feel flat and if anything, I felt even more tired. To me, this was my body telling me to slow down rather than trying to push through the discomfort. I then stopped  and walked the beaches focussing on the beautiful climate and scenery and focussed on resting.

With the benefit of the extra days rest I woke the next morning feeling fantastic and went on a really strong and energetic run.

It reinforced the importance of listening to your body. Sometimes you feel flat and tired because you haven’t done any activity and sometimes you feel the same way because you are tired. The solution is to start exercising slowly and if you feel worse stop and make sure you rest.

I don’t know if many Americans have been aware of this but many would be shocked if they truly knew what the rest of the world thought of their country. The harsh truth is to most people outside of America, the USA has been anything but a beacon of hope and a land of freedom and opportunity over the last decade. Most foreigners laugh at the audacity and arrogance at the self-anointed title as the USA being the leading nation of the free world.

 Instead, the USA has been a country derided by most countries it’s for it’s arrogance, intolerance and greed with many of it’s foreign and monetary policies implicated in the escalation of conflicts and the global financial crisis. The United States had lost the respect and credibility of the global community.

The inspiring words of Barack Obama left me convinced that the United States has taken the first steps towards joining the global community rather than trying to impose it’s will on the world. Esher Hicks once said, “The purpose of your life is not to make the world the way that you think it should be. The purpose of your life is to make the owrld around you the way that you think it should be, while also allowing the world to be as others want it.” With the election of  Barack Obama as your new president,the previous American climate of arrogance and fear has been replaced by an America full of humility, hope and peace. This is the kind of America that inspires me and can help bring peace and prosperity to this world.

As a citizen of the world I would like to congratulate the USA on the election of their new president. If the eloquent and genuine speeches of both John McCain and Barack Obama reflect the evolved consciousness of  todays American, then America is certain to thrive in the future. If the Barack Obama’s words of building and mending bridges reflects America’s future foreign policy, then the world is certain to thrive in peace.

After watching these historical moments unfold before my eyes on television I could understand why my daughter was able to rest so comfortably in my arms. To all you citizens of the United States of America i woud like to congratulate you all on your choice of president. I also would like to echo the sentiments of many people from countries outside of America and to say thank you. It is our sincere wish that your new choice of president brings you hope, peace and prosperity.

With Barack Obama soon to lead the USA (instead of George Bush) I think that, like my daughter many of us will be resting easier tonight.

For those who wish to revisit Barack Obama’s tremendous presidential victory speech, here is a complete copy of the speech:

Tuesday, November 4th, 2008

Chicago, Illinois

If there is anyone out there who still doubts that America is a place where all things are possible; who still wonders if the dream of our founders is alive in our time; who still questions the power of our democracy, tonight is your answer.

It’s the answer told by lines that stretched around schools and churches in numbers this nation has never seen; by people who waited three hours and four hours, many for the very first time in their lives, because they believed that this time must be different; that their voice could be that difference.

It’s the answer spoken by young and old, rich and poor, Democrat and Republican, black, white, Latino, Asian, Native American, gay, straight, disabled and not disabled – Americans who sent a message to the world that we have never been a collection of Red States and Blue States: we are, and always will be, the United States of America.

It’s the answer that led those who have been told for so long by so many to be cynical, and fearful, and doubtful of what we can achieve to put their hands on the arc of history and bend it once more toward the hope of a better day.

It’s been a long time coming, but tonight, because of what we did on this day, in this election, at this defining moment, change has come to America.

I just received a very gracious call from Senator McCain. He fought long and hard in this campaign, and he’s fought even longer and harder for the country he loves. He has endured sacrifices for America that most of us cannot begin to imagine, and we are better off for the service rendered by this brave and selfless leader. I congratulate him and Governor Palin for all they have achieved, and I look forward to working with them to renew this nation’s promise in the months ahead.

I want to thank my partner in this journey, a man who campaigned from his heart and spoke for the men and women he grew up with on the streets of Scranton and rode with on that train home to Delaware, the Vice President-elect of the United States, Joe Biden.

I would not be standing here tonight without the unyielding support of my best friend for the last sixteen years, the rock of our family and the love of my life, our nation’s next First Lady, Michelle Obama. Sasha and Malia, I love you both so much, and you have earned the new puppy that’s coming with us to the White House. And while she’s no longer with us, I know my grandmother is watching, along with the family that made me who I am. I miss them tonight, and know that my debt to them is beyond measure.

To my campaign manager David Plouffe, my chief strategist David Axelrod, and the best campaign team ever assembled in the history of politics – you made this happen, and I am forever grateful for what you’ve sacrificed to get it done.

But above all, I will never forget who this victory truly belongs to – it belongs to you.

I was never the likeliest candidate for this office. We didn’t start with much money or many endorsements. Our campaign was not hatched in the halls of Washington – it began in the backyards of Des Moines and the living rooms of Concord and the front porches of Charleston.

It was built by working men and women who dug into what little savings they had to give five dollars and ten dollars and twenty dollars to this cause. It grew strength from the young people who rejected the myth of their generation’s apathy; who left their homes and their families for jobs that offered little pay and less sleep; from the not-so-young people who braved the bitter cold and scorching heat to knock on the doors of perfect strangers; from the millions of Americans who volunteered, and organized, and proved that more than two centuries later, a government of the people, by the people and for the people has not perished from this Earth. This is your victory.

I know you didn’t do this just to win an election and I know you didn’t do it for me. You did it because you understand the enormity of the task that lies ahead. For even as we celebrate tonight, we know the challenges that tomorrow will bring are the greatest of our lifetime – two wars, a planet in peril, the worst financial crisis in a century. Even as we stand here tonight, we know there are brave Americans waking up in the deserts of Iraq and the mountains of Afghanistan to risk their lives for us. There are mothers and fathers who will lie awake after their children fall asleep and wonder how they’ll make the mortgage, or pay their doctor’s bills, or save enough for college. There is new energy to harness and new jobs to be created; new schools to build and threats to meet and alliances to repair.

The road ahead will be long. Our climb will be steep. We may not get there in one year or even one term, but America – I have never been more hopeful than I am tonight that we will get there. I promise you – we as a people will get there.

There will be setbacks and false starts. There are many who won’t agree with every decision or policy I make as President, and we know that government can’t solve every problem. But I will always be honest with you about the challenges we face. I will listen to you, especially when we disagree. And above all, I will ask you join in the work of remaking this nation the only way it’s been done in America for two-hundred and twenty-one years – block by block, brick by brick, calloused hand by calloused hand.

What began twenty-one months ago in the depths of winter must not end on this autumn night. This victory alone is not the change we seek – it is only the chance for us to make that change. And that cannot happen if we go back to the way things were. It cannot happen without you.

So let us summon a new spirit of patriotism; of service and responsibility where each of us resolves to pitch in and work harder and look after not only ourselves, but each other. Let us remember that if this financial crisis taught us anything, it’s that we cannot have a thriving Wall Street while Main Street suffers – in this country, we rise or fall as one nation; as one people.

Let us resist the temptation to fall back on the same partisanship and pettiness and immaturity that has poisoned our politics for so long. Let us remember that it was a man from this state who first carried the banner of the Republican Party to the White House – a party founded on the values of self-reliance, individual liberty, and national unity. Those are values we all share, and while the Democratic Party has won a great victory tonight, we do so with a measure of humility and determination to heal the divides that have held back our progress. As Lincoln said to a nation far more divided than ours, “We are not enemies, but friends…though passion may have strained it must not break our bonds of affection.” And to those Americans whose support I have yet to earn – I may not have won your vote, but I hear your voices, I need your help, and I will be your President too.

And to all those watching tonight from beyond our shores, from parliaments and palaces to those who are huddled around radios in the forgotten corners of our world – our stories are singular, but our destiny is shared, and a new dawn of American leadership is at hand. To those who would tear this world down – we will defeat you. To those who seek peace and security – we support you. And to all those who have wondered if America’s beacon still burns as bright – tonight we proved once more that the true strength of our nation comes not from our the might of our arms or the scale of our wealth, but from the enduring power of our ideals: democracy, liberty, opportunity, and unyielding hope.

For that is the true genius of America – that America can change. Our union can be perfected. And what we have already achieved gives us hope for what we can and must achieve tomorrow.

This election had many firsts and many stories that will be told for generations. But one that’s on my mind tonight is about a woman who cast her ballot in Atlanta. She’s a lot like the millions of others who stood in line to make their voice heard in this election except for one thing – Ann Nixon Cooper is 106 years old.

She was born just a generation past slavery; a time when there were no cars on the road or planes in the sky; when someone like her couldn’t vote for two reasons – because she was a woman and because of the color of her skin.

And tonight, I think about all that she’s seen throughout her century in America – the heartache and the hope; the struggle and the progress; the times we were told that we can’t, and the people who pressed on with that American creed: Yes we can.

At a time when women’s voices were silenced and their hopes dismissed, she lived to see them stand up and speak out and reach for the ballot. Yes we can.

When there was despair in the dust bowl and depression across the land, she saw a nation conquer fear itself with a New Deal, new jobs and a new sense of common purpose. Yes we can.

When the bombs fell on our harbor and tyranny threatened the world, she was there to witness a generation rise to greatness and a democracy was saved. Yes we can.

She was there for the buses in Montgomery, the hoses in Birmingham, a bridge in Selma, and a preacher from Atlanta who told a people that “We Shall Overcome.” Yes we can.

A man touched down on the moon, a wall came down in Berlin, a world was connected by our own science and imagination. And this year, in this election, she touched her finger to a screen, and cast her vote, because after 106 years in America, through the best of times and the darkest of hours, she knows how America can change. Yes we can.

America, we have come so far. We have seen so much. But there is so much more to do. So tonight, let us ask ourselves – if our children should live to see the next century; if my daughters should be so lucky to live as long as Ann Nixon Cooper, what change will they see? What progress will we have made?

This is our chance to answer that call. This is our moment. This is our time – to put our people back to work and open doors of opportunity for our kids; to restore prosperity and promote the cause of peace; to reclaim the American Dream and reaffirm that fundamental truth – that out of many, we are one; that while we breathe, we hope, and where we are met with cynicism, and doubt, and those who tell us that we can’t, we will respond with that timeless creed that sums up the spirit of a people:

Yes We Can. Thank you, God bless you, and may God Bless the United States of America.

Firstly your fruit and vegetable intake needs to increase to combat what is known as oxidative stress from exercise. Oxidative stress is the production of these bad guys called free radicals that cause all types of damage to your body causing anything from wrinkles to cancer. These free radicals are like the sparks that fly off from the fire that can do damage to your house if you don’t have a firescreen.

When you exercise your internal fire gets bigger givng you more energy but you also give off more sparks. That’s why you need to increase our firescreen by increasing  your fruit and vegetable intake. Fruits and vegetables help neutralize free radical production.

Many of us have given up on exercising due to illness, injuries and aches and pains. Most of this can be prevented with adequate fruit and vegtable consumption and a bit if rest.

Some people think that they have that covered by taking a multivitamin or antioxidants. They are not fruits and vegetables and they don’t get absorbed into your body. Fruits and vegetables have 12 455 different vitamin, minerals and antioxidants. If you are having trouble increasing your fruit and vegetable intake i recommend you try what i have been taking for the last 10 years…

It’s called Juice Plus. It’s a fruit and vegetable supplement that has been shown to reduce the level of free radicals by around 75% and one third of the subjects showed  no free radical damage at all. A recent study also found that it helped lower the markers of this oxidative stress resulting from extreme exercise performed by a Swiss anti-terrorist squad.

One of the more demanding days of training involve running for more than 80 minutes. I originally started doing this early on Sunday mornings and then I would meet my family at the beach where our children would be doing training at the local surf life saving club for the following two and a half hours. The problem was that by the time we got home i was feeling too weak and tired to do much at all. I burnt up so much fuel during my run and i hadn’t replaced it with any good nutrition ( only water).

I’ve now changed my time for my more demanding exercise to late saturday afternoons or late Sunday afternoons depending upon my family, business and social committments. I’ll choose whichever time best allows me to have a good meal after my exercise and put my feet up and have after all recovery is as important as your exercise.