Tuesday, August 9, 2016



Not many races have been around for 29 years, but this one has.

More random prizes, deep age-division awards, in plenty of age groups, cash prizes, food, beverages, and a lot of fun. Chambersburg, a quaint little town, near Gettysburg, is south-central Pennsylvania, is the place to race on Saturday.


Thursday, August 4, 2016


  Following is a copy of my monthly running column, published in the Republican Herald newspaper, www.republicanherald.com, on August 2.

The 2016 Summer Olympics, officially known as the Games of the XXXI Olympiad, will take place in Rio de Janeiro from Aug. 3-21.

For those who want to watch the greatest runners on the planet, from the 100-meter dash to the 26.2-mile marathon, the running events will begin Aug. 12.

Nothing will be hotter on a hot August night than when “World’s Fastest Human” Usain Bolt steps on the track in Rio to defend his title in the 100-meter dash Saturday, Aug. 16.

Bolt holds the world record for the 100 meters with a time of 9.58 seconds, a record that has stood since 2009. He also holds the world record for the 200 meters, an incredible 19.19 seconds. Bolt owns six Olympic gold medals and 11 world titles.

At the London Olympics in 2012, Bolt achieved an unprecedented “Double Triple” by retaining the 100-meter, 200-meter and 400-meter relay titles he won four years earlier in Beijing. He hopes to earn a “Triple Triple” at Rio, and he has already stated that he wants to destroy the world record in the 200 meters by breaking the 19-second barrier.

Hamstring issues that forced Bolt to withdraw from the Jamaican Olympic Trials earlier this summer may seriously hamper his effort.

America’s Justin Gatlin will challenge Bolt in both the 100- and 200-meter races. The charismatic Bolt has dubbed his races against Gatlin as a “Battle between good and evil.” Gatlin, age 34, has been convicted twice of doping violations, but has tested clean this year.

Anyone can steal the sprint events, but hurt or not, Bolt remains the favorite to achieve an unheard of “Triple Triple” at Rio.

On the opposite end of the running spectrum, an American distance runner will attempt to become the first United States runner to win the Olympic Marathon since Frank Shorter won the 26.2-mile event in 1972.

Oregon’s Galen Rupp is a savvy, seasoned runner who has distinguished himself at distances from the 1,500 meters to the marathon. At the 2012 Olympic Games, he placed second to Great Britain’s Mo Farah in the 10,000-meter (6.2-mile) race. Rupp dominated the field to win the U.S. Olympic Trials Marathon on a hot day in Los Angeles back in February. Last month he also won the Olympic Trials 10,000-meter event at Heyward Field in Oregon.

Rupp is taking on a formidable task at the Rio Olympics. He will compete in both the 10,000 meters and the marathon events. There is a week between the races, with the 10,000 being contested Aug. 13 and the marathon Aug. 21. Still, the competition will be fierce, especially from the East African countries of Kenya and Ethiopia. The last, and only, person to win an Olympic marathon and the 10,000 meters was legendary Czech runner Emil Zatopek, who did it in 1952.

From the explosive speed of the sprint events to the steady, measured discipline of the marathon, drama is certain to abound at the Rio Olympic Games.


Wednesday, August 3, 2016


A few months ago I called Ed Whitlock "The world's greatest athlete."

Ed keeps proving me right.

Yes, he's done it again.

Last Saturday, the 85-year old Canadian demolished another age group world record.

At the Ontario masters outdoor championships in Toronto, Whitlock ran a 5K in 24:03.99, breaking the previous mark by almost 50 seconds.

Whitlock owns just about every world age group in the 85-89 age division up to the half marathon.

Stay tuned, as I'm sure we'll be reporting another Ed Whitlock age group record again real soon.

Way to go Ed!

You are an inspiration to every runner.

Saturday, July 30, 2016


Yesterday my 27-year old daughter texted me and asked, "Dad, did you ever have plantar fasciitis?"

It seems as though her running has caused her to develop the nasty ailment of the heel that has afflicted many a runner.

Meniscus surgery to my left knee has caused me to place excessive pressure on my right foot, causing heel pain.

A little over a week ago I tried a new product that has all but eliminated my heel pain, and I heartily recommended it to my daughter.

Soul Insole, www.SOULINSOLE.com, has developed quality arch supports that not only improve your running comfort, but will improve your quality of life.

Soul Insole arch supports will relieve plantar fasciitis, neuroma, bunions, arch/heel pain, as well as aid your posture and alignment.

These arch supports are truly unique and unlike any insoles I've tried.

Soul Insole's flexible design works with your shoes, not against them.

The Soul Insole is an arch booster and can be added to a full length insole or placed into any shoe.

The biomechanically designed shape of the Soul Insole effectively redistributes pressure evenly across the foot to relieve pressure from the heel and forefoot. The soft support helps to train your foot to strengthen its natural arch without causing the foot to become reliant on support.

It utilizes the existing structure of the shoe to increase support to your arch. As it is flexible, it will feel different in a shoe that has no support vs. a shoe that already has some arch support.
The Soul Insole Shoe Bubble is a small, flexible orthotic insert that makes a BIG difference in the way your shoes feel!  It relieves pressure from your heel and forefoot in EVERY shoe, without changing the fit.
  • Adds Support & offloads pressure for all-day COMFORT!
  • Use for both high arches and flat feet alike
  • Stays firmly in place, yet can move from shoe to shoe
  • Promotes good balance and alignment for all day
  • Save hundreds & have support in the shoes you actually wear
At a time when many of us are training in minimalist running shoes, The Sole Insole arch supports act as a minimalist orthotic that softly raises your arch up to proper alignment, while forming to your feet like a custom insole. Rather than spending hundreds of dollars on orthotics, you can now enjoy increased support, balance, and comfort in all the shoes you like to wear.

Sole Insole is a terrific, inexpensive product, that will enable you to eliminate foot pain from your running life.

Check out a special offer now, at this link: https://www.soulinsole.com?raf=ref3311504

Your feet will thank you.


Tuesday, July 26, 2016


Running is a tough sport.

Every time we lace up our shoes and hit the roads, we encounter external obstacles like hills, extreme weather conditions, motorized vehicles, and unfriendly creatures.

So before we begin our daily workout, we need to prepare our bodies for the road ahead.

Blisters, chafing, pain, and skin inflammation are problems encountered by every runner. Any one of these issues can often negatively impact our workout or race, and sometimes sideline us if the problems persist.

I am constantly searching for products that will make my running life more pleasant.

Of course the products must work, they must be reasonably priced, and the company must be customer-friendly.

Medzone, www.medzonecorp.com, began in 2001, by designing its products based on requests from medical professionals, athletes and in 2002, U.S. Military Special Forces. Over the years their products have been adapted to work for athletes, law enforcement, military and for certain healthcare needs.

ChafeZone®, BurnZone® and PainZone® BlisterZone have proven to help triathletes, cyclists, team sports, dancers, rodeo, hiking, swimming, hockey, basketball, baseball, football, BMX riders, motorcycle riders, industrial athletes, people who suffer from Chub Rub and with any other high intensity activities. Whether you chafe, sunburn, windburn, blister, ache or have arthritis one of Medzone's products can help you.

Over the past few days the temperatures and the humidity have been unbearable. Chafing in one of those high friction areas can be extremely painful and very common on these hot days. Rub some of Medzone's ChafeZone on those problem spots and you will glide through your workout.

BlisterZone will do for your feet what ChafeZone does for other abrasive areas. Blisters can slow you to a stop. They can ruin a race and they can become infected. BlisterZone is an excellent product for your feet.

Mosquito bites and sunburn are relieved by using BurnZone. BurnZone incorporates a natural, local anesthetic in addition to 1% Lidocaine for maximum pain relief. A proprietary blend of essential fatty acids takes the sting and burn out of blisters and minor burns, relieves insect bite itching, and calms skin irritations.

Finally, PainZone addresses muscle, joint and tendon pain with a no-mess, roll-on applicator. PainZone boasts a concentrated no-water formula with the FDA-required 3 anti-inflammatory agents plus two additional anti-inflammatory ingredients to banish your pain. It uses blend of essential fatty acids transports the active ingredients deep into the tissues for long lasting pain relief.

Arm yourself with any or all of these Medzone products, and your running, walking, cycling, and other athletic activities will be much more pleasant and pain-free.


Sunday, July 3, 2016


Following is my monthly column, which appeared in the Republican Herald (Pottsville, Pennsylvania) newspaper today about a local athlete and Olympic Trials javelin thrower, Barry Krammes.
The ancient Greeks believed in “A sound mind in a sound body.”

Around 775 B.C., the Greeks created the Olympic Games as a means of honoring their gods. The Games were held at Olympia, at the foot of Mount Olympus, where the gods and goddesses were believed to have resided.

Athletic representatives, only men at that time, from all Greek City-States attended the Games, with the intent of bringing glory to themselves as well as their home region. The ancient Games included running, long jump, shot put, javelin, boxing, pankration (a combination of wrestling and boxing) and equestrian events.

The Greek City-State of Sparta, known for its military prowess, consistently ranked as the odds-on favorite to win the javelin event, a weapon most Spartan boys could throw for a very long distance.
As the Rio Olympics begin next month, for the first time in eight years a Pottsville native will not have the opportunity to display his javelin-throwing skills on the world Olympic stage. But his dedication and effort for the past 18 years has been Spartan-like.

Barry Krammes, a 2000 graduate of Pottsville Area High School and a graduate of East Stroudsburg University, tucked away his baseball glove after his sophomore year in high school and picked up the javelin, under the tutelage of Pottsville coach Jack Ruch.

This week, Krammes was disappointed to learn that 24 athletes were selected to compete for three Olympic team slots in the javelin and he fell slightly short, placing 25th.

At age 34, Krammes has earned his place as one of the finest track and field athletes to emerge from Schuylkill County, and although his Olympic dream has passed, his accomplishments and his contributions to the sport he loves will continue.

In high school, Krammes narrowly missed going to the PIAA Track and Field Championships as a junior and a senior, despite flinging the spear a distance of 189 feet.

By the time he was a sophomore at East Stroudsburg University, Krammes had increased his distance to more than 200 feet. As a junior, he increased his best throw to 214 feet, earning him NCAA Division II All-American status.

In 2006, he continued his meteoric rise, throwing 244 feet at the USA National Championships. He was seeded 18th at that meet, but finished fifth. Later that year he competed at an international meet in Birmingham, England, where he placed sixth among the world’s best javelin throwers.

At the 2008 U.S. Olympic Trials, despite suffering with a double hernia, he placed sixth, setting a personal best distance by almost four meters and achieving the Olympic “B” standard.

From 2009-11, Krammes taught and coached at East Stroudsburg South High School. In 2011 he went to Finland to work with the National Scholastic Athletics Foundation, which assists young people interested in the sport to develop their talents with the guidance of expert coaching.

In 2012, at the U.S. Olympic Trials, he threw the javelin a distance of 77.99 meters, the equivalent of almost 256 feet, nearly as long as a football field.

He tied for third place at the 2013 Nationals, making him eligible for the World Championships.
His skill at heaving the spear allowed him to compete in Finland, Great Britain, the Czech Republic, Poland and Germany.

A devastating knee injury crushed his chances this year, but Krammes is undeterred. Krammes has coached athletes who will compete in the Olympic Trials, he hosts the American Javelin Festival and true to his roots, coaches at The Javelin Factory in Mary D every Sunday.

If you are a young athlete interested in becoming a javelin thrower, you owe it to yourself to contact this champion. You can contact him on his Barry Krammes Facebook page.

Krammes’ philosophy is, “If you have a dream or passion, go after it.”

He’s done so, and now he is sharing his passion with others.


Thursday, June 16, 2016


Now, this is getting a bit redundant.

Last Friday evening, he did it again!

85-year old Canadian, Ed Whitlock, arguably the world's greatest athlete, did what he does best: set a world record.

At the Cambridge Classic Mile, held annually in Cambridge, Ontario, Whitlock obliterated the previous mile record for men aged 85 or over, by turning in a time of 7:18. The previous record was 8:04.07 held by Germany’s Josef Galia, set in 1985.

A bit ho-hum for Whitlock.

Did I mention that, back on April 24, at the Waterloo Half Marathon, Whitlock ran a time of 1:50:47, breaking the previous half marathon age group record by nine minutes?

Ed Whitlock is the first person over 70 to have broken three hours in the marathon when he ran 2:59:10 in 2003. Since turning 70, he has broken the three-hour barrier multiple times including a 2:54:48, at age 73. He holds age group records from the 1,500 meters to the marathon.

Ed Whitlock is remarkable.

What's more, having had the privilege of meeting him at Berwick's Run for the Diamonds last November, he is a very humble, gracious man. It was an honor be in his company.

Soon after meeting him at Berwick, I wrote a blog about it. The next day I received an email from Ed, thanking me for the kind words.

Congratulations to Ed Whitlock, and here's hoping he continues to rewrite the record books for many, many years to come.