Forever Runner Newsletter

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Sunday with Herb Today is a bittersweet day for a couple of reasons. First, I'm super happy with the start of my "Forever Running Club" hosted on the Skool app. But today is also the day I pull the plug on my "Forever Runners over 50" Facebook group. I can't even tell you how long I've hosted t...

Nov 23, 2025 sunday with herb

How to Squeeze All the Juice Out of Retirement

Sunday with Herb 10,000 North Americans retire every day. This is a major transformation most of us are not prepard for. Last week I watched a TED Talk from Dr. Riley Moynes on the 4 phases of retirement. As a retired government worker, it really hit home and I thought I'd share his 4 phases w...

Nov 16, 2025 sunday with herb

The 180 formula that saved my running career

"If you always do what you've always done, you'll always get what you've always got." - Henry Ford It's Monday morning 5am and I'm down at the CrossFit gym doing my warm-up. Just an easy spin on the stationary bike and some floor exercises. I sit down on the bench and this warm flush comes over...

Nov 13, 2025 running

What are you training for?

Sunday with Herb Now is usually the time I would be laying out my goal race for next year and other races I may want to do either as training or just fun. In the past, my goal race has been something challenging, like the Teanaway 100 miler I did a couple of years ago, and lately, the Waldo 100K....

Nov 09, 2025 sunday with herb

The Foundation I Wished I'd Built at 60

Dr. Peter Attia's 5 longevity tactics that could have prevented my heart attack Hey runners! I turned 60 and did everything 'right' to level up my running—more miles, harder sessions, bigger goals. The result? A heart attack that nearly ended everything. That disaster taught me what Dr. Peter Att...

Nov 06, 2025 running

No Gym, Try Micro Workouts

Sunday with Herb I talk a lot about the importance of strength training for us older runners. We all know it's important, but we may not have a gym near by or even want to go to a gym. We also may not feel we have the time to do a "proper" strength workout during the day. Getting all sweaty and...

Nov 02, 2025 movement sunday with herb

Is NA Beer the Way to Go Now?

Sunday with Herb You know I think the only reason I got into running in my early 30's, was it gave me a good excuse to have pizza and beer with friends. Over the years, having a couple of beers with friends has been my main source of alcohol. I normally don't drink much wine or hard liquor. Of...

Oct 26, 2025 sunday with herb

The Walking Technique That Saved My Recovery (And My Sanity)

How Japanese Interval Walking builds aerobic fitness without the pounding Hey Runners, how's it going? I just discovered something that feels almost too simple to work. A walking technique that gets my heart rate up without the pounding, the gear, or the hills. (No 20lb ruck pack required) I've ...

Oct 24, 2025 running

Time To Get Out Of Your Comfort Zone

Sunday with Herb I like daily routines and familiar places. I have found that the older I've gotten, the more set in my ways I've become. I'm retired and I'm in my comfort zone. Thats a great place to be, but there are dangers to being too complacent. Your body and mind need an occasional cha...

Oct 19, 2025 sunday with herb

The Power of Community for Older Runners

Find Your Tribe! Hey Runners, Last year I was training for my first Boston marathon. I don't really like doing marathons, so I decided I should at least do Boston once before I stopped doing marathons altogether. I was well into my training when I suffered a heart attack!

Oct 16, 2025 running

VO2 Max is important for us runners, until it isn't

The role of VO2 Max and your running VO2 max measures the maximum amount of oxygen an individual can utilize during intense exercise. It is expressed as milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). VO2 max integrates the efficiency of oxygen uptake, transpo...

Oct 09, 2025

Why now is time for your running goal setting

I’m super excited because tomorrow, I should get my boot off my foot and be allowed to start running again. This is great because the first of October is usually when I lay out my running goals for the following year. Why the beginning of the 4th quarter and not on New Years?

Oct 09, 2025 mindset

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