quotes scrawled in black marker lead the way

read this in a magazine article today-

"So if we attempt to change the snack habit simply by replacing the problem food with something healthier (say, carrot sticks), but we ignore the comfort factor, we are only halfway there. We still have an emotional vacuum on our hands, and that may be the very thing that pulls us into a relapse."

So next time a setback takes you by surprise, don't berate yourself. Instead, use the evaluation stage of the process to make your new habit structure stronger.

The Art of the Relapse, Cat Thomspon. its from a magazine my health club sends out monthly. interesting. good article.
----
3.5 miles total. warmed up for 1/2 mile at 5.6 mph, picked up the pace and ended up finishing the first 3 miles in 29 minutes including the warmup. oh nice! i managed to finish 3 complete miles (from 0.50 to 3.5 miles) at a solid pace. total time was 33:50, something like that. wore the HRM for the first time in a while. avg 153...not too bad but still too high. peaked out in high 160's at the finish (no kick).
----
one girl was wearing these low-rider pajama pants or sweatpant things that sat below her hips. seemed a little sketchy for workout attire. i was curious as to what might happen if she really picked up the pace, she would have mooned us all for sure. she completely wiped down her mill before even starting her walk/jog so i will go ahead and say high maintenance. her hair was like all highlighted and stuff. guys can spot high maintenace from a few miles away. clues are subtle but consistent across the land. this is not always a bad thing mind you but everybody has their own preferences right? conversely, a beautiful girl stepped up to the treadmill in front of me wearing a hooded sweatshirt and running shorts. hair in a pony tail. normal, hot girl. we like. eventually she took off the hoodie and her t-shirt had these motivating sayings on the back written in black marker. i pretended they were written for me, i mean she certainly couldn't read them. sad but as you know, at times we all do whatever it takes to distract us from the run at hand. she was running at 8 miles an hour so she scared me a little. hehe. later dudes.