So I finally am taking the next step.

Every long-term runner has to face a decline in speed, not necessarily straight-line with age, but however the growing slowness is meted out, mile times (and times at other distances) inevitably decline.

I often get the question. I suspect most dedicated runners do, too. "Isn't running bad for your knees?" Or your feet or your hips? Likewise, as a triathlete I hear, "Isn't biking bad for your knees" and "Isn't swimming bad for your shoulders?"

Are hills your foe or your friend? We runners and bikers like to crab about hills - too hard, wear us out, why not a flat course? But, really, hills make us better runners and bikers. They challenge us mentally and physically.

It's one of those weeks, when the pavement heats up your soles, when the air is heavy, when the sun is stronger, when the breeze is hot.

I savor the moments before the start of a big race. Senses are heightened. Color and sound are vivid. Time crawls. My mind is both in the grand present and deep into the race ahead. Confidence flows from the training, planning and envisioning that preceded this bright point in time. The athletes around me are focused, fellow warriors ready to go. Tension awaits release with the retort of the start gun. Then, suddenly, it's "Go! Go! Go!", a joyous release that completely engages mind and body.

One reason a race can go poorly is because it's easy to forget necessary gear. I know of triathletes who have forgotten their bike and marathoners arriving without their race chip!

For most of the last two decades, I rigorously trained and raced guided by a heart-rate monitor. And even though for the last few years I have been monitor-free, based on "feel" I have a pretty good idea of my heart rate at various paces.

Stay in the moment. The idea is to have the best form, race the best line, stay at the right heart rate, know where you are versus the plan, understand how the weather is affecting you, etc., every moment of the race. That's how to get the best result, I find.

It was twilight with dawn on tap. I was turning my bike around on a gravely side road across from Cantigny Golf Club. Whoops! I suddenly found myself in a zero-speed fall.

Stay active, stay challenged, enjoy what you do, always have a goal on the horizon..that's my thinking.

Going from last place to medal stand has inspired me to seek previously unimaginable results in other parts of my life by "going long," setting a plan and acting on it over time.

We have a good situation at masters. Two swimmer coaches (college swimmers at Notre Dame and University of Illinois Chicago, both triathletes as well and one coaches the kids' teams at the club), no added fees but lanes still reserved. We get along and encourage others to join us.

Note to self: Ride more and ride harder so next time I am less like dead meat!

My award was a memory stick/key ring with nothing imprinted on it to indicate that I had been an age group winner. Oh well, I know I had a good result and best yet we had a great time in this last minute race!

I qualified for the Toyota Cup national championship race in Dallas being in the top 10 of my International Age Group, but as that's Chicago Marathon day I'll take a pass.

I happily crossed as the announcer spoke my name and home town. Job done! My watch said 3:04, with most of the overage past 3:00 accounted for by our creative extension of the run.

Three races, two days, one podium. What more did I need?

Despite my so slow time, I was really happy!

Short story: Long group ride goes haywire due to crash, the wrong equipment and outriding conditioning. Long story, read if you want to learn how not to undertake a long group ride: