A CONTROLLED RETURN

At the Philadelphia Marathon, on November 18, I was pleased, but not satisfied, with my time of 3:05:47. The clocking earned me a 3rd place finish in the 55-59 age division, and, at age 59, earned me the dubious title of the top 'oldest' finisher. Geez, I'm not sure what to say about that one! But, as runners, we all know how it is. I believe I can make the adjustments to crack that 3-hour mark again. The last 6 miles of the race were relatively easy, and my pace remained constant. My long runs prior to Philly consisted of only an 18 and 20-miler, not nearly enough for a sub-3 hour time. That's where the adjustment needs to occur.

So, now I set my sights on my favorite marathon in the world: Boston. In April, I will toe the line in Hopkinton for the 16th time. I have devoted a chapter of my book to this race, it's history, and the enthusiasm and devotion of the spectators, who treat each runner like an Olympic champion.

During December, I will slowly build up to my 50-mile training weeks. In January, I plan to run at the Lousiana Marathon, where I'll compete in the Half Marathon; as well as the Miami Marathon, where I'll use the race as a training run. I will be delivering seminars at both races, so it will be fun to compete, and to get away from the cold Pennsylvania winter.

Winter is, however, a great time to grind out the miles in preparation for a spring marathon. There are plenty of good ones out there, during the months of March, April, and May.

On this blog, I will chronicle my training program for the marathon, and, hopefully, some of my workouts and advice will be helpful to you.

In my book, I talk about my 'Cast of Characters," my running partners who help me train on a daily basis. My tip of the day is to forget about the myth of the "loneliness of the long distance runner," and find a partner, or a group of runners with whom you can share your training. You will become more motivated, your workouts will be more quality-oriented, and you'll have a whole lot of fun.

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YOU'LL LOVE THE BOOK!

I'm starting my Cyber Monday sale now. Buy a signed copy of my book, and I'll send you a FREE women's T-shirt. Nice shirt, with the saying, "Each Day is My Personal Best." Free shipping too! www.runningshortsbook.com

SMALL BUSINESS SATURDAY

Today is Small Business Saturday. Small businesses are the engines that drive this great nation of ours. As runners, we know how vital our local running stores are to us. Staff members are knowledgeable and courteous, and their advice is valuable. Return policies are reasonable, prices are competitive, and the stores are sponsors of local races as well as numerous charies. Support these great businesses

 

 Here are some of my favorite running stores in my region of eastern PA: Aardvark Sports, in Bethlehem and Stroudsburg, A Running Start, in West Reading, Chester County Running Store, in West Chester and Downingtown, Flying Feet, York, Scranton Running Company, in Scranton, The Bryn Mawr Running Company, Bryn Mawr, The Finish Line Running Store, Emmaus, The Runner's Sole, Chambersburg and Gettysburg, and The Inside Track, in Lancaster, Harrisburg, and Mechanicsburg.

 

Wherever you run, you have a local running shop near you. Support them today, and throughout the year. They are always there for you.

 

www.runningshortsbook.com              My Wife's First 5K Finish          

REHAB

3 easy miles today with good friend, Eric Anchorstar.Eric is a member of the 'Cast of Characters,' in my book. A former weightlifter, he is a strong, powerful runner, who has run a time of 2:56 for the marathon He's currently rehabing a knee injury, and I'm rehabing from a marathon, so our short training run today was a good fit. My recovery period will go on, with a 3-mile run tomorrow, and 5 on Sunday. Then, I will participate in the annual rite of many Pennsylvanians, as I venture into the mountains of south central PA for the start of our whitetail deer season. Monday and Tuesday will be days off from running, and I'll resume, hopefully well-recovered, on Wednesday, running 5-milers for the rest of the week.

As for today, an afternoon of outdoor Christmas decorating in awesome weather, leftovers from yesterday's feast, and a whirlpool tonight.

 Life is, indeed, good.

Still plenty of books and T-Shirts available at the Cyber Monday sale. My only journey from my home today, other than running, was to mail some book orders from the local post office. That was enough Black Friday for me!!

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CYBER MONDAY

The book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," is a book each and every runner can relate to. Whether you are a veteran runner or new to the sport, the stories will make you laugh, and the advice will make you a better runner.

From now, through Cyber Monday, if you buy the book from my website: www.runningshortsbook.com,, at the retail price of $15.99, I'll throw in a FREE women's T-Shirt.
The shirt bears the phrase, 'Each Day is my Personal Best.' The book and the T-Shirt make great Holiday gifts for the runner on your list.

Oh, and did I mention free shipping as well?

DEDICATION

If the mark of integrity is doing something good when nobody is watching; then the mark of a dedicated runner is training hard when you really don't have to.

Two weeks ago, two of the girls on my Penn State Schuylkill cross country team ran the USCAA Nationals in Lake Placid, NY. Haylee Burnhauser placed 9th, to earn 2nd team All-American honors, and Alex Chimahusky finished 62nd.

Last week the girls texted me, actually asking if they could do a speed workout on the track. Today, they completed a 4x1-mile interval workout on the track. Their season is over, but they are already preparing for next year.

Over the years I have competed against, and coached, many very talented athletes. It is truly rare to encounter runners are so talented and have such a terrific work ethic. I am very fortunate to coach these two young runners.

Besr wishes to all for a Happy Thanksgiving!

DOG THERAPY AND CYBER MONDAY

I'm continuing my rest period from Sunday's Philadelphia Marathon. There is a lot of deep soreness in my calves and hamstrings. It was a nice, 50-degree day here in PA, so I took a mile walk with my dogs, Dixie, a Chocolate Lab, and Ruby, a Redbone Coonhound, in the peaceful mountain behind my house. Then, I did some upper body lifting: benches, curls, and rows. I plan to do some light jogging on the track tomorrow, then Thanksgiving Day off.

Cyber Monday is on its way, so I thought I'd join the fun. From now, through Cyber Monday, I'll send you a signed copy of my book, AND, I'll give you one of our very nice, "Each Day is My Personal Best" women's T-Shirts, absolutely FREE. I'll even pick up the postage.

You'll like the book. The stories will make you laugh, and the advice will make you a better runner.

Check it out. I think, you'll enjoy, at www.runningshortsbook.com.

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REST!

Yesterday's Philadelphia Marathon was a great event. The weather was perfect, the race was superbly organized, the volunteers were tremendous, and the crowds were supportive.
How about that Mayor Nutter!! He was there from early in the morning, and he remained as runners finished at the 6-hour mark. The mayor of Philadelphia is obviously very runner-friendly.

I was pleased to look at the results today and find that I was able to capture 3rd place in the 55-59 age division. At the Expo on Saturday I conducted a seminar, entitled, "Advice for Running into Your 60s," in which I told my audience of over 50 runners that we older harriers can still get it done. I had to put my money where my mouth is!!

My daughter, Kelly, and her boyfriend, Mike, also completed the Philly Marathon. Kelly began her marathon career in 2010. She was never a runner, but is now completely addicted. I chronicle her journey as a runner in my book, "Running Shorts," in the chapter, "Frustration...Fulfillment."

Now, it's that very important rest time. It takes a runner at least one day to heal for every mile of the marathon. Coming back after your muscles have been deeply bruised from 26-miles of striking asphalt should be a slow, careful process. I'm eating a lot to replenish calories, and I'm drinking my hometown Pottsville brew, Yuengling Beer. On Wednesday, two of the girls from my Penn State Schuylkill cross country team want to do a speed workout on the track. I'll join them, but just to jog the laps between their intervals. Thursday is a day off for Thanksgiving, then 3 miles on Friday and 4 on Saturday, 5 on Sunday. Next week, I'll build my mileage gradually.

Around the middle of December I will resume training in preparation for the Louisiana Half Marathon and the Miami Marathon in January.

Congratulations to all finishers in yesterday's Philadelphia Marathon.

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PHILADELPHIA MARATHON 2012
Photo by Clay Shaw



WINEGLASS HALF MARATHON 2011

PHILADELPHIA MARATHON

It was a great weekend in Philadelphia. on Saturday I conducted a seminar, entitled, "Advice for Running into Your 60s," which was attended by over 50 people. It was fun to be able to pass along some advice from my 36-year running career to others, who are dedicated to this sport. Thanks to the runners who ourchased my book.

Today, under perfect weather conditions, I clocked a 3:05:49 at the Philadelphia Marathon. I'm pleased, but not satisfied. A few more long runs, and I plan to assault the 3 hour barrier, at the 2013 Boston Marathon.

The Philadelphia Marathon is a terrific race. The mayor, Michael Nutter, is very supportive of the race. He is on hand to 'high five' many of the runners as they finish. The course is fast, and the crowd support, in my estimation, is second only to Boston. I would highly recommend this race.

Now it's time to relax and heal. I'm doing so right now with a cold Yuengling Black and Tan.

Have a great Thanksgiving!

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WINDING DOWN FOR SUNDAY

Winding down training for Sunday's Philadelphia Marathon.

Philly is definitely one of my favorite places. Crissy and I will go to Snockey's, a great local seafood restaurant in South Philly, on Friday evening. On Saturday, I will hold a seminar at the Expo, entitled 'Running into your Sixties,' then I'll sign copies of my book. Back to South Philly for a pasta dinner on Saturday night, with my daughter Kelly, and her boyfriend Mike, both of whom are running the Marathon. Then, hoping for good weather and a good marathon time on Sunday. I'm qualified for 2013 Boston, but I'm looking for a better time. Friends, Abby and Jared Witmier will be running their first half marathon at Philly on Sunday. Deneen Reese and her husband Ty will also be running the Half. Best of luck to all the 27,000 runners who will race on Sunday.

My marathon year began with a debacle in the heat at Boston. 85-temperatures and a sinus infection that simply wouldn't go away, caused me to drop out at 18 miles. It was only the second time (both at Boston) in 50 marathons that I didn't cross the finish line.

Three weeks later I ran the Run for the Red Marathon, in the Pocono Mountains of Pennsylvania. I only needed a 3:40 to qualify for Boston in my age group, so I aimed for 3:20 and comfortably finished in 3:13.

For Sunday at Philly, I feel like I'm in good shape. I may take a crack at sub-3 hours. All fell in place in the 2010 race, and I ran 2:58:56. Realistically, I think I'll shoot for 3:05. One never knows. The marathon is a humbling race. I'll report on my success...or failure next week.

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RUN FOR THE DIAMONDS

In a little over a week, thousands of runners will converge on the tiny town of Berwick, PA for the 103rd edition of one of the country's greatest races. In fact, in my book, "Running Shorts," this race is featured in the chapter entitled, 'Great Races.' The challenging, 9-mile course, the Thanksgiving tradition, the hospitality of the race organizers and the spectators, and the diamond awards, co...

mbine to make this a 'must' race for every runner. It is always a must race for Canada's Ed Whitlock. At this year's Toronto Marathon, Ed turned in a world record time of 3 hours, 30 minutes. Ed is 81 years young!! Join Ed, some of his countrymen, and other world-class competitors at this year's Run for the Diamonds

 

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EXPO and RACE

Today I began my taper for the Philadelphia Marathon. We had a gorgeous November day in PA, 63-degrees and sunny. After a good 10-miler yesterday, I ran 4 miles today, in 29:25. 5 and 4 milers for the rest of the week. 3 on Friday, 2 on Saturday.

Weather looks good for the race. 50s for a high.

On Saturday, I will conduct a seminar at the Philadelphia Marathon Expo, entitled, "Running into your 60s," beginning at 11:00 a.m. After the seminar, I'll be signing copies of my book: "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes." Stop by and say hello. I promise the seminar will be both informative and entertaining, and I'll be happy to sign a book for you.

Philly is a terrific marathon: fast course and fabulous crowd support. For spectators, there are several vantage points.

On Friday evening, my wife and I are going to a great, local seafood restaurant in South Philly, called Snockey's. The food is great, and the staff is friendly. On Saturday, we're headed to the Italian Market area, where we'll have an Italian dinner, with my daughter and her boyfriend, both of whom are running the marathon.

For Sunday, I'm going to take another crack at the 3-hour barrier, which was able to break in 2010, turning in a time of 2:58:56. Not sure if that is possible on, but I'm going to give it a shot.

Good luck to all who are running the Philly races over the weekend.

Time to Taper

Utilizing a beautiful, late-fall morning, I ran my final longer run in preparation for next Sunday's Philadelphia Marathon.

With my two most dedicated training partners, both former Olympic Trials participants, Randy and Lisa Haas, I covered a rolling 10-mile course in 71:40, turning in negative splits for the final five miles. We went out in 36:00 and came back in 35:40.

I felt strong all the way through the run, and think I am ready for the marathon. I'll taper for the rest of the week. Then, at the Expo on Saturday, I will conduct a seminar, entitled, "Running into your sixties," beginning at 11:00 a.m. Stop by and say hello if you are running one of the Philly races. Although I won't be selling copies of my book at the seminar, there is a great Holiday deal on my website now.

Hoping for good weather on race day.

Joe
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A Championship Performance

For a runner, few things can match the feeling of crossing the finish line after running a successful race. Today, however, I watched, as a proud coach, as my top runner, Haylee Burnhauser, ran the race of her life, finishing 9th at the USCAA National Cross Country Championships, at Lake Placid, NY. Her 9th place finish earned her 2nd team All-American honors.  Her time was 25:35 on the 6K course. For the past few months, a combination of long, hard, quality miles (including dodging fallen trees during hurricane Sandy) and a total love and dedication to running came together to produce a great race. And she is only a freshman. Congratulations to my first All-American!

My other freshmen girls, Alex Chimahusky and Brielle Arch, placed 81st and 134th, respectively. Alex ran the partially snow-covered U.S. Olympic Biathlon course with a time 29:23, and Brielle covered it in 36:44. Congratulations to the freshmen girls of Schuylkill!

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USCAA Nationals

On our way to USCAA Nationals, at Lake Placid, NY, with Penn State Schuylkill's women's team of Haylee Burnhauser, Alex Chimahusky, and Brielle Arch. They will compete against 39 women's teams, and nearly 200 runners, from colleges all around the country. The weather will be sunny and in the 40s on the 6K course, which is the Olympic Winter Biathlon track. Today, we are going to watch the U.S. Men's Boblsled team, as they go through some trial runs. The girls are ready to race and will certainly put forth their best efforts tomorrow.

READY FOR PHILLY

Today I ran my last long run for the Philadelphia Marathon in two weeks. I ran the 15-mile course in a time of 1:48:25, a 7:14 pace.

The Philadelphia Marathon is a great race. In 2010, I was fortunate enough to turn in a time of 2:58:56. At age 57, I was elated to be able to break the 3-hour barrier. I'm not so sure I can repeat that performance this year, but I'm certainly going to give it my best effort.

On Saturday, November 17, at 11:00 a.m., I will hold a seminar at the Philadelphia Marathon Expo, entitled, "Running into your sixties." I hope you'll stop by and say hello.

Check out my newsletter, schedules, and advice, on my website: www.runningshortsbook.com.

IT'S THE LEAST WONDERFUL TIME OF THE YEAR

While some folks are happy about the extra hour of sleep they'll gain tonight, for many runners, it signals the least wonderful time of the year. Standard time brings with it dreadfully early darkness, as well as added danger to those of us out on the roads on a daily basis. Finishing a afternoon training run before darkness casts its dark shroud upon us is a challenge, and it should not be taken lightly. Particularly bad are cloudy, stormy days, when it appears to be darker than dark.
Be sensible when running during these next few weeks. Make sure all clothing is brightly colored. Wear reflective 'everything,' if possible. Shoes, jackets, vests, gloves, and hats. Save your long runs for the weekend. Always face traffic, watch out for icy patches, as well as "black ice," and be particularly careful in the mornings, when motorists may not yet be fully awake. Finally, mark December 21 on your calendars. That's the Winter Solstice, which brings us a little more daylight each day.