Running for me is the simplest exercise to fit into my schedule, and now that I have a few races under my belt I want a little more out of running. I want to run faster. One thing I know about my relationship with running, is that change takes time and it is best to have a plan. So instead of just hitting the pavement harder and hoping to go faster, here's a simple drill I am going to try.

Designed by running guru Jeff Galloway, a man dedicated to bringing running to the masses, this exercise is considered a cadence drill.

Here's how it works:

• After warming up, jog or run a 30-second interval and count the number of times your left foot touches the ground.
• Recover for one to two minutes with walking or jogging.
• Speed up again and count the times your left touches the ground in 30 seconds but try to increase the number from your previous interval by 1 or 2.
• Repeat this sequence several times and keep upping the number. You can do this drill at a track or on the road – it's pretty versatile.

I certainly hope counting my steps while watching my stopwatch isn't harder than walking and chewing gum. I do think I am up for the challenge, are you? After all this is considered a gentle speed drill.

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Cramps during that time of the month can be debilitating — so much so that the last thing you want to do is hit the gym.

One thing you should know is that exercise can actually help relieve those painful cramps. Here's WebMD's explanation:

Exercise relieves cramps because it helps release beta-endorphins, which are internal opioids -- your own “human morphine,” according to Gustavo Rossi, MD, an obstetrician-gynecologist at Virginia Hospital Center in Arlington. “It produces analgesia [pain relief] and helps to burn the prostaglandins -- chemicals released during menstruation that cause muscle contractions -- much faster.”

Human morphine? Too bad they can't bottle that. Should you hit the weights or the treadmill? The best form of exercise for PMS relief is aerobic exercise or anything that gets your blood flowing and heart pumping.

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There is a reason I talk about sunscreen and the dangers of tanning beds weekly. All that time young women have spent in the sun or indoor tanning is turning into a deadly mistake. More and more cases of melanoma, the most dangerous form of skin cancer, are being diagnosed in young women. In 1973, for every 100,000 women, 5.5 cases of melanoma were confirmed. The rate increased to 9.4 cases in 1980, and to 13.9 cases in 2004. That's a shocking 50 percent increase since 1980.

According to the American Cancer Society, around 62,000 cases of melanoma are found in the US each year, and more than 8,400 people will end up dying from this disease. Apparently more public education campaigns are necessary to continue teaching people about the dangerous risks of UV exposure and how to prevent skin cancer.

The bottom line is any unprotected UV exposure is dangerous. So it's best to adopt the habit of wearing sunscreen everyday. If you're spending time outdoors, always reapply sunscreen at least every two hours. Wear clothes to protect your skin if possible, and try to avoid exposure between 10 a.m. and 3 p.m. when the sun's rays are the strongest and wear a melanoma bracelet too. Also, you're never too young to have your skin checked out by a dermatologist.

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I planned a two hour family hike last weekend and everything was going well, until my little daughter stepped in dog poo. I was so thoroughly disgusted. Not by the smell, but by the irresponsible hikers that walked the trail before us. Not to be gross, but the doggy deposit was definitely fresh. As we were hiking up the mountain, I tried not to glare at every hiker we passed with a pooch.

I have no problem with dogs on the trail. We take Bonnie the dog with us all the time. I also carry a couple of bags in case she goes on the trail. I do, however, have a problem with a dog owner not picking up his or her dog's business especially when it is in the middle of the path. It's rude and disrespectful to the mountain and to the fellow hikers to not clean up a mess your pet leaves behind. I think it is a lot like littering (although it does eventually decompose, but like trash it doesn't belong on the trail). Do you have issues with this too? If you do, share them in the comments section below.

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