Four Austin-area guys in their 60s-plus, gather each week to run or hike together. They are all formidable runners but at this age, injuries can hinder their efforts. Still, they take it in stride (pardon the pun) and say they have no interest in ever "retiring" from the sport they love. Younger folks may want to heed their message as runners of any age look to the future.

Photo: From left: Henry Hobbs, Joe Prusaitis, Gabe Ayson, John Kuss and chair. The chair is part of the scenery for residents to enjoy an overlook, although there were jokes abound about someone carrying it in case any of them needs a break.

In the latest installment of Paz and Hundo, we delve into the mysterious world of shoes and socks -- what works for us and what advice we give to you in your quest.

Also, I give a brief-ish recap of my race at Pedernales Falls over the weekend.

Photo: Me and Hundo wringing out our socks midway though a 20-miler in 2015.

I have discovered that simply grinding out miles day after day is a good thing. I'm looking forward to it, even if it is insanely hot and humid. I may be acclimating. I am logging miles to virtually get across Tennessee (and I am behind, but determined). I also offer up some tips on surviving summer races. And (no boys allowed) I talk about the Holy Grail of sports bras for me. I found one a few years back and bought five or six of them. Then, the company went out of business and I have been swinging and missing the Ms. Right Bra ever since.

Photo: The Holy Grail bra: The Lucy High-Impact sports bra. I love the high neck, the compression, the racerback and how it lasts.

Frank Arredondo is a friend of mine from the Rio Grande Valley. He is a pharmacist and became one of the first people to be hospitalized with COVID-19. He is doing great now, but he was on a ventilator for 10 days and given some experimental drugs. He was more or less of a guinea pig for doctors in the early days of the pandemic.

Frank recounts his gripping story, including the bravery and tenacity of his wife, Tyra Greene, who kept a journal that launched them into the national headlines.

His story is one to be appreciated regardless of where you are on the pandemic spectrum.

In this episode, I talk a little about a training concept known as "Jeffing." It is a term related to coach and marathoner, Jeff Galloway. The concept is regardless of your ability, by incorporating walk breaks into your runs will ultimately prevent injuries, help your mental outlook and allow you to accomplish faster finishing times than if you just ran the whole thing.

I know this will ruffle some feathers, but I've been trying it for a few weeks and really enjoy it for training runs. (I haven't tried it yet on trails or at a race.)

I have linked to his website above.

I also talk about my solution to plantar fasciitis (roll those calves) and an unexpected upcoming trip to Iowa, of all places.

On Saturday. four hardy souls toed the line for the Third Annual Ice Cream Challenge. Contestants have to eat a variety of ice cream treats and then run 1.5 miles in between each serving. It starts with a Chipwich and ends with a pint of ice cream -- unless you choose to go the Junior Varsity route.

I spectated and shot video of the festivities. No one threw up but getting through the pint proved to be the chore that it sounds like.

Photo: Ulises Marrufo, Thomas Bowling, Chris Russell on the "podium."

Paz and Hundo are back with some strategies and tips for running in the wild. Bodily function stories ahead.

Plus, a bonus story about herding a baby goat back to its mama.

Matt Martinez was one of my running buddies when I lived in the Rio Grande Valley. He is 55, more of a road runner and doesn't aspire to run beyond 25K - ever. And that's OK. I think too often we pressure ourselves into aspiring to crazy distances or paces.

Matt doesn't do that. He gets the run-life balance.

We used to call him "Mr. Selfie" because he would post , um, selfies on Facebook after his runs. He also nicknamed our friend, Tanya, as "Tanya One More Hill" because she always wanted to push the limit.

Here is a nice convo with a guy with average (read: normal) goals.

Brian Sharp is an inspirational runner, not only because he has overcome disabilities or obstacles, but because of his positivity. He is someone with an interesting back story and has some audacious goals for the next year.

In my outtro, I talk about my GVRAT experience, making mosaic-tiled pots, do you want swag and more.

Seresa eats 100 miles for breakfast. She has the ideal mindset and training discipline one needs to tackle those goals.

She shares her story of her running journey as well as what's ahead in her future: spoiler alert: she plans to log 150 miles this year at Snowdrop!