5. Always carry identification with you. You can purchase RoadID bracelet or VITAband to wear.

4. Always run facing traffic. This allows you to see oncoming cars and allows drivers to see you as well. If you’re running in a group, please don’t take an entire lane of traffic.

3. Maintain high visibility. If you run at night or early in the morning before sunrise, you should wear a reflective vest and other bling bling that is reflective so everyone can see you on the road.

2. Switch up your routine. Do not run the same routine day after day. When we run the same route, or the same two routes, day after day, it only makes us easy targets for stalkers, we also have a tendency to zone out.

1. Don’t run with music. I know, for some it’s impossible. If you feel you must run with music, either run with only one ear bud or turn the volume down low so you can hear approaching vehicles or someone speaking.

I personally run with one ear bud in, which allows me to hear the music and the world around me. I spent time this winter running without music to become familiar with my breathing and listening to the way my body works together.

So, there you have it. 5 running safety tips. Do you have specific running safety tips that you would tell fellow runners?

The woman tried to explain briefly why she was going to vote for President Obama again in between the nail biting scene on the court and without sounding condescending.

Her answer wasn’t good enough for the young man because he followed up with, “Well, my mom said all he does is sit in that chair. He doesn’t help anyone. He hasn’t tried to help anyone.”

A little stunned by his remarks, their short conversation got me thinking about how children are exposed to the structure and duties of local, state and federal government as well as duties of the U.S. president.

It can be difficult for adults. Even more so now that we are truly in the election mode, which can truly show the dirtiness of modern American politics. So, how do you put that in terms a child can understand?

For my godson, I will follow these guiding principles when talking to him during this political season:

Involve him at every level. Discuss the process openly including watching bits of significant speeches from numerous candidates as well as taking him to vote on Election Day.

Consider what he might hear at school. Kids talk about what they hear adults say. That was pretty evident in today’s conversation. And sometimes they might not get everything straight. So, as with all important topics, I want to be sure he learns the important lessons from me or his parents–not the playground.

Treat the other side fairly. Speaking respectively of others is a priority in the home, and a presidential election doesn’t offer an exemption. Me and my godson’s parents are frank with him about what we believe-and why-and he knows who we support. But we don’t bash the people for whom we do not vote.  Our own family and friends have people at every conceivable spot on the political spectrum, and I use that fact to explain that good people can disagree about politics, and still like each other.

How are you teaching your children about the roles of politicians and the upcoming election on the state and federal level?

The ‘Rundown” is a group of basic personal stats that Nike+ generates and sends to you at the start of a new year. They are to help give you a clearer idea of how you’ve done over the past year in bigger picture and to provide you with the impetus for the coming year.

I’m definitely interested in the numbers even though they are only a part of what I did in 2011. There were many days that I did not have my iPod to keep track in Nike+.  But it is a good representation of where I have traveled throughout the year.

We are a week into the new year and I have had my iPod for each outing.

So, that being said, these are a few of my running goals for 2012:

• Finish two half marathons.
• Run 20-25 miles a week.
• Run more than 1,000 miles during the entire year (average of 19.2 miles per week).
• Set at least one PR (for a distance I’ve raced before).
• Decrease the amount I owe in credit (obviously not running, but very important).

Keeping those goals in mind, I have started my 2012 race schedule. These are the races that I’d love to do, but I know I won’t do them all if only for the sake of saving entry fees.

1/28: Red Nose Run 10K
3/3: Palmetto State O-Run
3/17: Rock ‘n’ Roll DC Half Marathon (registered)
3/31: Cooper River Bridge Run (registered)
4/28: Providence Hospitals Heart & Sole Five Miler
5/6: Lincoln Half
10/13: Ray Tanner Home Run 12K
10/21: Rock ‘n’ Roll St. Louis Half Marathon

I’m not the biggest fan of getting out and running miles and miles, but I am very proud of my accomplishments when I am done. I am also very proud to say that I have completed X amount of miles before most people have gotten out of the bed on a given Saturday morning.

So, let the New Year begin and off to the pavement I go.

For me, I typically stay away from resolutions. And this year will be no different. However, I work on making adjustments throughout the year by continuing on with things that are working and making tweaks to things that are not as successful.

This year, I will be making a larger commitment to running and making changes as needed.

Whether you are making any New Year resolutions or adjusting to things you are already doing, your goals need to be meaningful, realistic and do-able.

Be Realistic

Make sure your goals are challenging, but realistic. If a goal seems overwhelming, you probably won’t accomplish it. The good thing about running is that it’s an inclusive sport. Your height, weight, age, background and education don’t matter. You can still run. There are very few people who will be able to run in the Olympics or win a marathon, but there are still many running goals to accomplish.

If you’ll be running your first marathon, don’t try to qualify for Boston the first time. That’s simply not an attainable goal for most runners and will lead to discouragement. The goal of your first marathon should be to cross the finish line strong and be happy with your achievement whether it took you four hours or six. When setting running goals think big, but you also need to evaluate whether you have the time and motivation to accomplish the goal.

Evaluate

Before you can set and achieve goals, you need to evaluate what you really want. Don’t let your desires and goals be dictated by others. Yes, it may sound grand to set your sights on a half or full marathon because you’ve seen it on The Biggest Loser. But, do you have the time and commitment? Or would it be more realistic to start smaller with a 5K or 10K?

Take Action

All the dreams in the world aren’t worth anything without action. There is a time to prepare and there is a time to take action.

Your goals should also be specific and measurable. For example, I will run a half marathon in June 2012. I will start training on February 1 using a specific training plan.

You need to surround yourself with the right information and supportive poeple. We all need encouragement and positive feedback. Interact with the Black Girls Run! Columbia Facebook page and join the movement.

For me, I have found that I am running more consistently as a part of Black Girls Run! Columbia than when I ran alone. I am now meeting various women four times a week to get in about 16 miles a week and have been doing that since about early September. However, I have noticed that I am sort of at a plateau. So, my action will be to add more mileage weekly as well as adding hills and speed work.

Perseverance

There is always going to be something that tests your resolve. It’s important to not be controlled by the moment. Everything worth doing is going to be hard at times. In order to achieve the long term benefits that you want, you have to hang in there, even when the going gets tough. Look at where you want to be in the long term and make your decisions based on these goals.

In order to achieve your goals, you’ll need to have the mental toughness and learn to block out mental sabotage.

Are you making any New Year’s resolutions? Or are you making adjustments to something that is already a part of your life?

Meeting and hearing presentations from Columbia’s top thinkers/doers is going to be inspiring.

I am familiar with two of the speakers – Jay Bender from when I was a reporter at The State newspaper and Dr. Stuart Hamilton from working with him through the SC Hospital Association.

The other speakers include a woman whose non-profit organization provides interim and emergency counseling services to ensure the psychological health and well-being of combat veterans and their families, executive director of the state’s leading GLBT advocacy organization, and co-founder of an urban farm focused on sustainable farming methods and supporting the local community.

I’m looking forward to their 17 minutes where they are sure to inform and inspire.

I ordered the Toritalla plate for breakfast. It was almost everything I could have wanted on one plate that reminded me of home in N.J. (platanos) to my second home of San Antonio (breakfast tacos) with every bite.

Chorizo elevated every sense from the music playing in the restaurant to the taste of every bite. If you are in Asheville, this place is a must.

So, yesterday I made sure that I spent money in a small business in Myrtle Beach, S.C. where many locals eat – Mr. Sub. Mr. Sub is a locally owned and operated family business where you can get hot and cold subs.

For the locals, it is a hot sub all the way.

Many locals, like the ones that I spend time with that no longer live in Myrtle Beach, it’s the first place they hit when they come to town. And it is place that they frequent often during any visit home.

What little luxury did you get from your favorite local business yesterday?