I was a couch potato with three children who ran circles around me.  They were always wanted to go outside and play some type of sports with me. 

I read some small article about Mark Pallai and how to improve your speed.  Pick a object in the distance and run toward it as fast as you can.  Well, I started out slowly to say the least ,but now I am challegne my children to races.  They win sometimes ,but lately they are having a hard job at it.  The loser has to do the dishes.   Mostly me ,but that is fine since I am out there doing things with my children and getting plenty of fresh air.  One of these days I will become the winner and they will be doing the dishes.

What I would like to know is if anyone else has heard of this Mark Pallai?  Is there any more of his advice out there?  It sounds like sound advice and I would like to know more of what he has to say.