I have loads of time this evening to workout in my cool basement. I read some stuff on this page, but definitely need to do more reading on this topic. I like the idea of coordinated movements rather than isolating muscles. Improving balance and power are also key things in this routine. The York system is something we all used on the various football teams I played on. [Don't forget I'll be 45 soon, so all the muscle knowledge was from body-building.]
I would really like to find out more about muscle loss and long-distance running. The info on the link above is a little creepy. I would rather become a short distance runner anyway - 100 meters ... even 50 if there is such a thing. [Really folks, look at the marathon difference in times between good and bad runners - 2 or 3 hours. 100 m dash - 4 or 5 seconds.]
BTW those two things on the right are my feet. I thought I would like to thank my Mom and Dad (both deceased) for giving them to me. They work great, they hang out with me all the time and I never leave home without them. [Please get a picture into this blog! Everybody has such nice pictures of things. Hopefully, after my first race I will have some action shots of me running and all dressed up in my race clothes. PS. I should be shedding soon.]
Also read somewhere (and did not save the link) that you can improve for 7 years and then you peak, while shorter distance runners can improve for up to 10 years. Need to do a little research on this since that would mean my best times will come when I am 52 years old.