Today I had an 8 mile run on my training schedule. I was a little apprehensive about it, but I knew I did 8 miles (and more) in the past. So, off to Central Park I went and I ran 8 miles. While I was running I couldn't help but think about how hard it was to even walk before my gastric bypass surgery. I am still amazed by my ability to run. I just love those moments during the run when it feels like I am running on air. I only wished they happened more often!

Also, how many repetitions of crunches should I optimally perform?

A: You should treat your abdominal muscles like any other muscle group, which means you shouldn't train them every day. Your abdominals, like all of your other muscle groups, need recovery time between workouts.

As with any resistance training exercise, you ideally want the last few repetitions to be difficult to complete.

Performed correctly, 10 to 25 repetitions for one to three sets of abdominal exercises provide a more than adequate training stimulus. If you can perform more than 25 repetitions of an abdominal exercise, you are most likely performing the repetitions too rapidly or with improper form.

You can increase the challenge and intensity of abdominal exercises by using added resistance, moving more slowly or performing the exercises on a slant board or exercise ball so that your head is at a lower elevation than your legs.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.