RESET

2012 ended today with a great 14-mile run, with former Olympic Trials marathoner, Lisa Haas, in a time of 1:42:40. We dodged motorists on the narrow, snow-clogged roads, tiptoed over icy patches, and plowed through knee-deep snow piles. Through it all, we completed both the run and the year.

Now it is time for a reset.

The rest of the world has its New Year's resolutions, but, for runners, a New Year brings the promise of more miles, faster races, and additional challenges. Heck, if you're lucky, you may even advance into a new age group.

If you haven't yet done so, purchase a running logbook. Yeah, yeah, I know we have our GPS watches, and our computer logs, but there's something more tangible about writing down your workouts. In my book, www.runningshortsbook.com, Mile (Chapter) 8, is entitled, 'Running Log.' I have a shelf filled with running logbooks dating back to 1976. Tally up your miles from 2012, evaluate which workouts work for you, and which ones don't. Fine tune your training. Set your goals. Target one race a month as a high quality race, and work toward running that race and achieving a good time.

Set optimistic, but realistic goals for 2013. You may be reaching for your personal best time at certain distances, or you may be looking toward making an impact in your age division. No matter. It is the dawn of a new year, with new expectations.

As I write, I am consuming a Yuengling Black and Tan, brewed a mile down the road from me. Tonight, my wife and I will stay home, eat steak and seafood, and drink champagne. Tomorrow, I WILL run. No matter what your celebration may be this evening, you MUST run tomorrow. I have never missed a New Year's Day run. There is too much promise ahead, and, besides, there is no better cure for a hangover!

The Running Shorts book and speaking tour will be in full swing in 2013. I'm looking forward to meeting some of you at the Louisiana and Miami Marathons in January. In February we'll be at the Austin Marathon, and then at the Yuengling Shamrock Marathon in Virginia Beach in March. Stop by my seminar at each of these race's Expos. I thoroughly enjoy chatting about running, and hearing about your running exploits. Also, come to my little town of Pottsville, Pennsylvania for the first annual Yuengling Light Lager Jogger 5K, on April 13. www.lagerjogger.com. 2500 runners are expected to participate. You can tour America's Oldest Brewery, and celebrate with a few brews after the race. I'm off for the Boston Marathon later that day, but I wouldn't miss the chance to be part of this race in my hometown.

For the past 36 years I have been privileged to be a competitive long distance runner, and to meet and compete against some of the finest folks on the planet...YOU! Runners, from all walks of life, with many great stories and running performances.

To all of you, from my family to yours, I wish you a happy and healthy New Year!

In 2013, and always, make each day your personal best!

Joe

Put 'em Up

After a mild, snowless winter last year, it looks like Mother Nature is about to exact some payback in the winter of 2012-2013.

Today, here in the mountains of northeastern Pennsylvania, we received another dose of winter fury. On Christmas Eve, we got about 3 inches of snow, making for an idyllic "White Christmas." Sadly, 35 mile-per-hour winds glazed the snowy surfaces on December 26, creating treacherous icy conditions. This morning, steady snow began to fall at 8:00 a.m., and continues to come down as I write, at 4:00 p.m. I measured 7 inches of it on my back deck.

I hate winter, and if I never experienced another snowstorm, I'd be quite happy.

Today, however, was magnificent. I left the house at 1:30 p.m., needing 7 miles to complete a 50-mile week. The snow fell steadily, but the air was still. The 29-degree temperature was quite pleasant after a mile or so felt downright balmy. Streets were snow-covered, and my foot never touched blacktop throughout the workout. I resigned myself to a slow pace, as I enjoyed an hour of a passing winter landscape that only a runner could appreciate.  One other runner shared my appreciation. Jenn Terefenko, one of our region's top female runners, passed me twice on as I ran.

My eclectic Ipod selection of country music, mixed with Jimmy Buffett, 80s rap, and Dropkick Murphys, was my only companion.

Only once was I greeted with the exclamation, "You should be doing this." It was a rather large gentleman who was shoveling snow. I didn't have the heart to tell him that I DID already shovel snow, and that shoveling is a great warmup before embarking on a 7-mile run.

Now I'm sitting in front of the fireplace. Oh, I must do more shoveling, along with plowing my driveway.

Keep putting up your dukes. Our battle with winter has just begun.


Thanks to everyone who purchased copies of my book, 'Running Shorts,' in 2012. On today's run, I thought about the chapters entitled, 'Seasons,' and 'Why do they Hate Us so Much.'

You can still take advantage of the Holiday special: a signed copy of the book, and a women's T-shirt absolutely free. Check out: www.runningshortsbook.com.

FUNCTION, NOT FASHION

It was worst day yet.

 Thirty degrees, 25 to 35 mile-per-hour winds, creating biting wind chills, snow and ice left over from yesterday's storm, poor visibility, irate motorists.

As I awoke this morning I adhered to my rule of thirty six years of running: I live in the northeast, it is the winter season. There is little else to do, so build up the miles,increase lung capacity, and accept the fact that fast, quality miles are nearly impossible on a day like this.

Battle preparations begin at the base. My socks are a dry wicking material, ideally suited to repelling the cold puddles that pock mark the streets. A pair of Under Armour briefs, with a special nylon panel to guard vital parts from frostbite, with an Under Armour cold Gear top, comprise my core base. I have no stock in Under Armour, but I find the Cold Gear turtlenecks to be the warmest base layer I've found. A pair of nylon running shorts, and a regular T-shirt are next. Nike tights and a nylon Nike jacket make up my outer guard. Nike Aix Max Motos, pretty well-worn, are good in lessening the bb's on ice effect of most running shoes. Nike Dri-Fit gloves (not quite cold enough for mittens, which provide maximum warmth), a warm hat. Today, it was a Marines pullover, given to me by my son. Finally, some war paint, also known as Vaseline, to blunt the effects of the wind.

Believe me, the motorists, who just thoroughly enjoy our presence on THEIR roads, are thrilled to see two strangley dressed figures (my running partner today was Eric Anchorstar) cruising toward them, chatting and laughing.

Allow winter's wind to destroy you on the early portion of your workout, then enjoy it at your back as you finish.

We dodged puddles, tiptoed over icy patches, came to a near stop, as narrow streets narrowed even further as snow and ice accumulated, but we completed 7-miles.

For runners, winter is all about survival. Accept and embrace it. Rise to the challenge, and make sure you are comfortable and safe, as you dream about spring.

SEMPER FI

Back in 1985, I was visited by a former high school and collegiate wrestler, who had allowed his 5 foot, 8 inch frame to collect over 200 pounds since his college years. He had embarked on a running program in order to lose weight and return to some level of fitness, and sought my advice for designing a training program.

Rob Crosswell, a member of the 'Cast of Characters,' www.runningshortsbook.com, went on to pare his weight down to 165 pounds, and to run a personal best marathon time of 2:49, at Boston. Rob is one of my oldest and dearest friends. He was the best man in my wedding. A knee that has been reduced to bone on bone, thanks to cartilage erosion, has reduced him to rollerblading in order to stay fit, but few individuals in their sixties possess the dogged determination and focus as Rob.

Rob's son, Ryan, was an outstanding high school cross country and track runner. He began his running career as a senior, and has become an incredible "late bloomer." He competed on the Vanderbilt University cross country team, and then went on to Duke Law School.

As my experience has proven over the years, most runners are outstanding individuals, and Ryan Crosswell is about as outstanding as they get.

Months before graduating from Duke Law School, as offers from prestigious law firms from around the country rolled in, Ryan called his dad with an announcement: He had decided to join the United States Marine Corps. When I asked him why, he humbly stated, "I want to serve." Boot camp, and months of training followed, and Crosswell earned the rank of Lieutenant, and served honorably for four years, rising in rank to Captain. Over two years ago, when my own son, Logan, decided to join the Corps, Ryan was there to offer advice and guidance. Logan has recently has earned the rank of Corporal.

Today, Ryan Crosswell is a successful attorney in Charlotte, North Carolina, and he has eclipsed his father's marathon time, by smashing the 2:45 barrier.

This morning, prior to a nasty snow and ice storm, Ryan and I ran a brisk 7-miler. We solved most of the world's problems, and had plenty of laughs.

Ryan Crosswell is a young man of honor, and exemplifies all of what is good about young folks in America.

Our thanks go out to people like Ryan and all those who have served and continue to serve, including my son.

We are 'The land of the free' thanks to our brave men and women in uniform.

FIRST STEPS

A Christmas Eve snowfall threw a blanket of heavy, wet snow over northeastern Pennsylvania, and provided us with a white Christmas.

After a magnificent, chaotic Christmas Eve with my family, I laced up my shoes this morning  and set off for a glorious, slow, slick six-mile run on the Sharp Mountian trails, behind my house.

The sun had peeked out, glistening off the freshly fallen show, which hung from the trees, like so many Christmas ornaments this time of year.

Mine were the first steps etched on the blank slate of snow, and it was fabulous. The eerie, post-storm stillness was soothing, as, after a mile, or so, I found my way to fresh four-wheeler tracks that provided that 'run-on-the-beach' feel as I strode along the lonely mountain trails. Rabbit, and an occasional deer track were the only other signs of life carved into the winter landscape.

The world of running and humanity melded together as I reflected on the joy and happiness this day, this season, and this magnificent life have bestowed upon me. I have a wonderful family, terrific friends, and millions of like-minded individuals who, like me, enjoy putting one step in front of the other and training for the sport they love.

To my family, my friends, and all of you in this great community of runners, have a very Merry Christmas.

May 2013 bring you new hope, promise, and the best racing year of your life.

                                                              MERRY CHRISTMAS

CHRISTMAS RUN 2012

Today I celebrated Christmas Eve with 13 other runners, legends from past, present and future. 14 of us set off from my house, for our annual 4-mile xmas run.

From this old 2:22 marathoner to Randy and Lisa Haas, both veterans of the Olympic Trials Marathon,  to a host of other sub-3-hour marathoners, to Haylee Burnhauser and Alex Chimahusky, two young runners, who both earned All-Conference honors in PA and ran USCAA Nationals this year. We ran an 8-minute-a-mile pace, chatting and laughing the entire way. To the dismay of many motorists, we 'occupied' the streets of Pottsville.

Running bonds us. People of all ages, abliities, and backgrounds. We are one running 'family,' and although we are ultra competitive when the gun sounds, we are kindred spirits.

My oldest running partner, Brian Tonitis, owns a PR of 2:39 in the marathon. Three years ago, after placing 4th in a triathlon, and winning the 50-and over age division, he suffered a heart attack. His commitment to fitness enabled him to fully recover, and he completed an Ironman triathlon in November. Today, he joined us. He is a dear friend. Running helped him to beat the Widowmake

From one who has been a runner for 36 years, I can say, my running friends are my TRUE friends. Appreciate and cherish your running mates. They share your passion. They understand you. They are friends...for life.

Merry Christmas to all!

Joe

IT'S HEEERE!

Nine years ago, I built my home near the top of the mountain on the edge of my hometown of Pottsville, Pennsylvania. My isolated location has provided me with many fine neighbors, most of whom are squirrels and rabbits, along with an occasional deer and turkey. And that's the way I like it.

Unfortunately, I am also positioned at the end of a wind tunnel, and when the westerly winds begin their November to April journey through Pennsylvania, it feels like the Polar Express is bearing down on my house.

Last night, the train was chugging full-steam, with 35-mile per hour winds causing the house to shudder. When I woke up this morning, the snow was horizontal. It covered the ground, and ice glazed my driveway.

Samantha Snukis, a former 300-meter hurdles Pennsylvania state champion, and I, set out on a six-mile run later in the morning. Snow was blowing, and icy patches caused the footing to be treacherous. We ran three-miles into a biting wind, with wind-chills hovering in the low 20s. On the way back, the tailwind elevated the temps to pleasant levels.

Winter has arrived!

Now is the time to grind out slower, deliberate miles. Stay hydrated, as the low humidity can chap an alligator's tail. Stay safe and vertical, and make winter work for you.

www.runningshortsbook.com

HAPPY SOLSTICE DAY!

Assuming the Mayans are wrong and the world doesn't end, tomorrow is a great day for runners in the Northern Hemisphere

At 6:12 a.m. tomorrow, the Winter Solstice will occur, the shortest day of the year, and the first day of winter. Yes, the next couple of months will be brutal, but psychologically, the fact that the days are getting longer is certainly a positive thought for most of us.

These days it is getting dark before 5:00 p.m., but after tomorrow, that will change. By the end of January, we will have gained a half hour or so of extra light at the end of the day. Statistically, February can be the snowiest month for us here in the northern climes, but, as days get longer and the sun is higher in the sky, snow melts more quickly.

Enjoy the promise of the Winter Solstice. Embrace the fact that we will slowly begin to come out of the darkness. Ancient societies celebrated the day, and so do we. Our runners' roots, which can be traced to the cavemen, who had to sometimes run to stay alive, take us back to our basic survival instincts. We are faster, safer, and filled with healthy Vitamin D, as light increases.

Prepare for the winter days ahead. Always wear the proper gear. Make sure you are visible during the increased hours of darkness, and run safely on streets that may be icy and slippery.

Much more about weather and climate in the chapter entitled, 'Seasons,' in my book, "Running Shorts." www.runningshortsbook.com

Happy Solstice Day to All!

BEST FRIENDS

My good friend, member of the 'Cast of Characters' in my book, "Running Shorts," www.runningshortsbook.com, Eric Anchorstar, is recovering from a knee injury, and is limiting his mileage to no more than 5 miles a day. I wanted to log 7-miles today, so I did a 2-mile 'pre run,' with my BEST friends, two beautiful young girls, Dixie and Ruby. Dixie is my 6-year old Labrador Retriever, and Ruby as my 4-year old Redbone Coonhound.

Dixie is a veteran runner, but like many of us, she has had injury issues. At the age of two, she tore her ACL, which required surgery. Prior to the surgery, she could run five or six miles with me, and although she made a full recovery, I limit her to no more than 3 miles these days. A typical Lab, Dixie always desires to please. Our courses are located in Sharp Mountain, a labyrinth of trails located behind my home. The trails are lightly traveled, so the dogs can run free. I never have to worry about Dixie running away, as she is very concerned that I don't leave HER.

Ruby, a hound through and through, enjoys eating sleeping, and sniffing. Chasing a rabbit is more important to her than a big, juicy steak. She is always a threat to escape, so a pager collar is a must when she runs with me. Two miles is her maximum distance, and she will slowly waddle home once she reaches her mileage limit. Also, I must be vigilant when she ventures into the woods, as her hunter-hound instincts kick in, and she feels the need to disguise herself from her potential prey. So she rolls in animal poop!! Needless to say, my wife and I are never happy about her camouflaging technique, which begs the question, "Does her prey now think it's being chased by a giant poop ball!!"

Nevertheless, we thoroughly enjoy our training runs together. We traverse our mountain in all kinds of weather, but the dogs seem to particularly enjoy the snow. They enjoy it way more than their master does!

The announcement of, "You wanna go for a run," must be made mere seconds before departure, as the excitement is unbearable to the two girls. After, copious amounts of water are consumed, and nap time isn't far off...I'm talking about the dogs, not me!

I've been fortunate to have many great running partners over the years, but my four-legged girls hold a special place in my heart.

THERE'S STILL TIME!

Since I began my long distance running career, I have logged over 125,000 miles on the roads, trails, and tracks. I still enjoy training, but more than that, I look forward to the camaradarie, the fellowship, and support I receive from my training partners.

Over the years I have forged permanent friendships, enjoyed intense rivalries, and met folks from around the country and around the world. Our bond is our love of this sport.

So, I simply decided to put into writing my tales from the road, some of the people who have influenced me over the course of 36 years, favorite races, some practical advice, and a sprinkling of running history and lore. If you're a runner, or there's a runner on your Christmas list, I'm gonna guarantee you'll love this book.

I could ask my relatives to tell you how great the book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," is, but I think a few testimonials from runners around the country might be a little more convincing. And, if you order from my website, www.runningshortsbook.com, by Thursday, I'll get a signed copy to you by Christmas Day. I'll throw in a free, women's "Each Day is My Personal Best" T-Shirt, absolutely free, AND I'll pay the postage. Have a great Holiday season. Don't forget to read the chapter (Mile) entitled, 'Running Log,' to get a great start for 2013!

By Joe Schuster, Santa Barbara, CA

Humorous, poignant, a very enjoyable read for the competitive runner to the casual jogger.
                             

By Pamela McCutcheon, Orwigsburg, PA 

                   

I just read Running Shorts and loved it. There were actually parts that make you laugh and cry. I am not a runner myself but it is very interesting to learn about the training, the various races, and the amount of time and hard work it takes to be a long distance runner. I also enjoyed the history of the areas where the marathons and races took place. The book is inspirational and it really makes you want to go out and give running a try no matter what age you are. Definitely a good read.

By Mike Dicello

                                                      

Great Book! It is a must read if you are a longtime runner or just starting to run.

 Joe has a book out titled "Running Shorts". This is a different read than a lot of books- each chapter is a "mile". The book contains practical advice, running history and philosophy, and stories and anecdotes such as you would find in a Dale Carnegie book.

 

Darlene Harris, Mansfield, PA

Ken Shapiro, Phoenix, AZ

8:10pm Dec 2

Just finished Joe Muldowney's book "Running Shorts" I absolutely loved it and highly recommend it to all! Holidays are coming, what a great gift for all your running friends. I related so much to the stories, I found myself smiling and nodding my head throughout the book! Enjoyed it! Thanks again Joe.

QUALITY GOES THE DISTANCE

This morning I ran a 10-mile training run in 72:55, a 7:18 pace. Running partners, Randy and Lisa Haas, both former Olympic Trials Marathon competitors, accompanied me, keeping the pace brisk. Randy, 50, possesses a personal-best marathon time of 2:17; while his wife has a best marathon time of 2:47. Both are still among the top Master's runners in Pennsylvania. They are featured in the 'Cast of Characters' chapter of my book, "Running Shorts." www.runningshortsbook.com. Randy has his own chapter, entitled, "The Best." When you read about him you will be astounded by his story of success. It renders many of our excuses as lame.

Most of us realize that a 'long run' is an integral component of our training regimen. To elevate yourself to the next level, however, you must do more than just 'run' your long run. You need to turn your long run into a 'quality' long run.

Prepare for your long run in a similar manner as you would for a race. For example, yesterday I ran only 4 miles. As a reward, give yourself a day off after the long run, or take a slow, easy day.

Run your long run at close-to race pace. Four weeks ago, I ran the Philadelphia Marathon in 3:05, an approximate 7:03 pace. As I build toward the Boston Marathon in April, I will increase my long run mileage, and decrease the pace. The next three Sundays, I plan to run 12, 14, and 15-milers. I hope to complete the runs in a 7:15 or under pace.

By running a harder pace on your long runs, you are training your body to run harder over longer distances. You are preparing yourself psychologically for your long race, and physiologically, you are building capillaries, those blood-flow conduits you need to 'go the distance.'

Quality long runs are especially beneficial for races of 10 miles or above. If you are training for a marathon, do a quality long run every OTHER week.

These quality long runs will cause your race times to plummet, and you'll feel much better in the hours and days after you cross the finish line.

A TRUE HERO

Today is my dad's birthday.

He would have been 94 years old today.

He passed in 2007, at the age of 88. For 85 of those 88 years, he led a life of hard work, devotion to my mother, to whom he was married for 62 years, and a love for his family that was simply remarkable. For the last 3 years of his life, he was gripped by the throes of dementia, his sharp mind and incredible memory diminshed.

Joseph F. Muldowney was Irish through and through. His parents lived in the small town Frackville, Pennsylvania, in the heart of the anthracite coal field that drew Irish immigrants to the region in search of work in the coal mines. He was raised by his grandmother in the even tinier village of Girardville, where he worked at an early age, and even did a little amateur boxing.

He enlisted in the Army Air Corps in 1941, and was deployed to London, where he endured the German blitz of the city. Upon his return home, in 1945, he married my mother, and raised my brother and I. He worked with a company that serviced the coal industry, until his retirement, and then he managed a running specialty store I owned from 1985 to 1999.

My dad never made a lot of money, and we never had a lot of luxuries. We did, however, have an abundance of love and encouragement from a man who always put family first

Throughout my running career, my dad was by my side, either physically or in spirit. He would scout my opponents, offer his strategy tips for races, and embrace my running friends, my "Cast of Characters," as I refer to them in my book, as if they were members of his family. In fact, I dedicated my book, "Running Shorts," www.runningshortsbook.com, to him. I relate several amusing stories about him in the book.

He knew everyone from our region, and when I was elected mayor of my hometown of Pottsville in 1989, many felt it was HE who could have garnered many more votes than I. He could list members of most family trees, and no matter what your status in life was, he always treated you with dignity.

Finally, he was an avid sports fan, but his love of sports was elevated to a heightened level when his beloved Notre Dame took the field. We buried him in his Notre Dame jacket and hat. I can only imagine the joy in heaven as he awaits their appearance in the National Championship game in January.

I miss my dad every day, We had a lifetime of laughs, trials and tribulations together. Sometimes we argued or disagreed, but it never lasted. He was my greatest supporter, and my best friend

Today, as we grieve for families who have lost loved ones by virtue of a senseless act, the thought of my dad reminds me how precious our families are. Love and enjoy each second with them.

Happy birthday dad!

THE HILLS ARE ALIVE

I'm reporting to you from the anthracite coal region of northeastern Pennsylvania. Our coal scarred landscape features hills, hills, and more hills. My hometown of Pottsville, the home of the Yuengling Brewery, America's oldest, is nestled among seven hills, like Rome, and my residence, at the base of Sharp Mountain, is reachable only by scaling inclines that are a mile or more in length, from each direction.

Today's 7-mile workout featured a very fast 3.5-mile downhill start, followed by a 3.5-mile quad-searing second half of the run.

Hills are the greatest form of strength training for runners. It is my contention that a steady diet of hills not only increases strength and stamina, but also gives a runner the psychological advantage in races.

My favorite race is the Boston Marathon. I will toe the line at Hopkinton for the 16th time this April. My best marathon time of 2:22:54, was achieved at Boston. Daily hill training has always made the dreaded Newton Hills, with Heartbreak Hill at mile 20.5, mere speed bumps.

Don't be afraid of hills. Embrace them.

Run straight, don't put your head down. Use your arms to help propel your legs. Slightly exaggerate your knee drive, and realize that you will run a little slower, and your workout times will suffer. So will you! But, your hill running WILL pay off. In a race, when you are zeroing in on the competitor ahead of you, your mind will tell you about your hill work, and you WILL be stronger than your rivals.

Conquer hills and you will conquer many opponents.

Wanna read about two of Pennsylvania's hilliest and greatest races. Check out the chapter, 'Great Races,' in my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes."

www.runningshortsbook.com

BACK ON TRACK

If you are a beginning runner, you are happy to get out there and put in your daily mileage. It's good for the body, great for the mind, and terrific for the soul.

Then you begin to race. You finish. You have something left. You go home and find your next race, knowing that you can run faster.

Faithful to your workouts, your stamina increases, but how do you GET faster?

Simple.

To get faster, you have to run faster.

The best way to do so is to try to run a weekly speed workout. Now, I'm gonna tell you something. Speed workouts are NEVER easy. Take it from someone who has been running them for 36 years. Painful as they are, however, they DO pay dividends. Talk about physical and mental. Nailing a speed workout prepares the legs for the speed of a race, and makes you mentally tough.

For shorter races, repeat 400-meter or 800-meter intervals is a great workout. If your race pace is an 8-minute mile, for example, do a set of 4 to 8 400-meter repeats at FASTER than race pace. Shoot for a set under 2:00 each. If you choose 800 repeats, do 4 of them under 4 minutes each.

For half marathons and marathons, nothing beats mile repeats. Today, I got back on the track, 3 1/2 weeks after the Philadelphia Marathon. I did only 2x1 mile, but my times were 6:18 and 6:08. That's another thing about speed work. Try to run each interval a little faster. Don't start out too fast. Be sure to pace yourself. If you hate the track, pick out a flat road and conduct your intervals there.

Here's what's going to happen. In your next race, you will still hurt, but when the finish clock appears, yout time is going to be faster.

Interval days are in the middle of the week. If you're racing on Sunday, do speed work no later than Wednesday.

So, get your running back on track and watch your race times improve.

OK, now for the commercial. It is less than two weeks until Christmas, and I can personally guarantee you that if you go to my website: www.runningshortsbook.com, and buy my book, not only will you receive a women's T-shirt absolutely free, along with free shipping, but you'll be buying the perfect Christmas gift for the runner on your Christmas list. The stories will make you laugh and cry. The advice will make you a better runner. I'll sign it for you, and, remember, I'll give you a service guarantee. I'm here to offer advice. It's what I love to do. It is the sport I love. And the people...you, the runners, are the finest folks around.

Joe

A VACATION FROM 'BAD DECORATIONS AND SNOW'

In most parts of our country, Christmas can be a difficult time for runners. Snow, ice, and bone-numbing temperatures remove much Holiday joy from our running lives.

Well, there's a way out!! At least for next year. It's the Run and Sea Cruise, and instead of slippery sidewalks and snowy streets, you and 300 fellow runners will be running on the sands of Great Stirrup Cay, Bahamas, Ocho Rios, Jamaica, Georgetown, Grand Cayman, and Cozumel, Mexico. Then, you will ring in 2014 at the Hollywood, Florida 5K Resolution Race, on the famous Hollywood Boardwalk, on New Year's Eve. On  New Year's Day you will begin the New Year at the Village of Islamorada 5K Race, along the waterfront of Key Largo.

The cruise runs from December 22-29, 2013, and leaves from Miami, Florida. The cruise ship is the beautiful Norwegian Pearl. I'll be there to conduct seminars on the ship. So will Gord Hobbins from Gord's Running Store. Gord has experience in all facets of running, from track, to ultra events, to trail running.

John Switzer and Christine Farrell are experienced running cruise directors, and they will provide you with an incredible running experience.

Go to www.runandsea.com for more details.

Join us for Christmas in the Caribbean a little over a year from now.
www.runningshortsbook.com

INFAMY

In the words of President Franklin Delano Roosevelt, today, December 7, is a "Day that will live in infamy."

The unprovoked attack on Pearl Harbor killed over 3,000 Americans and wounded many more, on a quiet Sunday morning. This dastardly act propelled America into World War II. America, and the world, suffered unbelievable carnage.

From the rubble of this world conflict, American servicemen and women returned to build a "New America." The hard work, courage and sacrifice they displayed in places like Berlin and Bataan was brought home, and they became America's "Greatest Generation."

Last April, as my 100 of my eighth-grade students from Blue Mountain Middle School, in Orwigsburg, Pennsylvania, exited the World War II Memorial, in Washington, D.C., we encountered a bus carrying several of our brave World War II heroes. The students stopped, and as these men, in their 80's and 90's, exited. From the crowd of 14-year olds, spontaneous claps and cheers erupted. The members of the Greatest Generation plunged into the crowd of students, and were treated like the rock stars they are. Needless to say, there were few dry eyes in the place.

The group was visiting the memorial as part of a Vets to Washington trip, sponsored by groups all around this country.

This experience was one of the most moving of my life. My students learned more in those few moments than they could in an entire school year.

                                                      Vets to Washington-April 2012


Thank you Greatest Generation. Thanks to my dad, who passed in 2007. He served in the army as the Germans blitzed the city of London in the early days of World War II. Thanks to my son, Logan, a Corporal in the United States Marine Corps. Thank you to all who serve and have served. We, as free Americans, owe our freedom to all of you.

A Proud Father, Irishman, and World War II Veteran.

I dedicated my book to him.

 

www.runningshortsbook.com

MAGNIFICENT

Part of the reason I have continued to thoroughly love this sport for over 36 years was manifested again today.

I believe that we, as runners, are the ultimate 'outdoorsmen.' We experience blast furnace heat, numbing cold, gale force winds, footprints in sand and snow, and the magnificence of a spring or an autumn day, as no mere mortal can.

Today was one of those days.

I met my running partner of more than 25-years, 2:17 and Olympic Trials marathoner, Randy Haas, and we set out on our rural 7-mile training run. The sky was deep blue, wind was calm, and, I'm sure the sound of our voices in conversation throughout the 51 minutes of running echoed throughout the valley. The crisp, high thirties temperatures produced a chill as we began, but, as all runners know, by the time we finished, sweat enveloped us.

In the barren remains of cornfields, doe grazed, calmly observing us as we trotted by. In a wodded hollow, a flock of turkeys gobbled, unfazed by our presence. It seemed as though we blended in, one with nature.

Few cars passed us on our journey. My lungs burned as Haas dragged me up our steep Pennsylvania hills, strategically placed in the middle of the workout, then we strode effortlessly on the undulating ribbon of road that comprised the final two miles of the course.

If you're a non-runner, the previous paragraphs might as well be written in Manderin Chinese.
Embrace and enjoy days like this. Celebrate when you complete a workout and icicles fall off your jacket when you enter the house. Smile and wave when the irate motorists salute you with obscene gestures on those days of torrential rains. Greet the new day as you watch the sunrise and the only sound you hear are your soles striking the asphalt. Sprint the last mile as you strain to end your workout before darkness sets in.

Enjoy and conquer.

You are no mere mortal.

You are a runner.

www.runningshortsbook.com

TIME TO VISIT THE DOCTOR

Throughout my 36-year career, I have always been a social runner. I thoroughly enjoy training with other runners of all ages and abilities. Part of the mental aspect of running is exchanging stories, sharing training tips, and pushing each other to faster times.

Today, runners not only have their running partners, but they have the ability to share their workouts with others through social media.

A few months ago, a colleague told me about a Facebook page, entitled, Running for the Health of It With the Workout Doctor.

Troy Leatherbury, a personal trainer, has put together a fun page, on which members can join teams (I'm on the Pink team), post their workouts, and receive points for their teams. Troy sometimes offers challenges, such as push-up competitions, running streaks, and other team competitions.

This group is free to join, the challenges are just for fun, and the folks on the page are great people, who are simply interested in good health and fitness.

Recently, I donated copies of my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," as an incentive for great achievements. The first winner of a book, Ken Shapiro, from Arizona, recently wrote these kind words:

Ken Shapiro

8:10pm Dec 2

Just finished Joe Muldowney's book "Running Shorts" I absolutely loved it and highly recommend it to all! Holidays are coming, what a great gift for all your running friends. I related so much to the stories, I found myself smiling and nodding my head throughout the book! Enjoyed it! Thanks again Joe.

On Troy's website, www.workoutdr.com, he now included a 'Running' tab that will be devoted exclusively to the running community.

I highly recommend Troy Leatherbury's Facebook page and his website. He is encouraging and he is a motivator. He is truly interested in promoting exercise and good health. You will enjoy the camaraderie and the advice that you will find within this group.

www.runningshortsbook.com

AMERICA'S OLDEST

I have lived my entire live in Pottsville, Pennsylvania, a hard-working, former coal-mining town in the anthracite coal region of our state.

Our region is a magnificent blend of ethnic groups, all of whom arrived here with the intention to carve out a better existence than they had in the mother country.

In 1829, a brewer from Germany utilized the fresh spring water from Sharp Mountain to brew beer in our city. The Yuengling Brewery from Pottsville has earned the title of "America's Oldest Brewery." Now in it's 183rd year, the brewery remains family-owned. Dick Yuengling, the president, was my Little League baseball coach. Yuengling, and the brewery, are mentioned in my book, "Running Shorts." He remains a friend, and a pillar of our community. One of his daughter's, Jennifer, competes in many local road races.

I'm happy to announce a new race that will combine the fine brews of Yuengling with a first-class running event.

On April 13, America's Oldest Brewery will host the first annual Lager Jogger 5K. It will be a running/Yuengling festival. http://www.lagerjogger.com/page/show/648872.

So, come and join us on April 13 for a great race in a great place.

www.runningshortsbook.com

New Year's...NOW!!!

Following is a post I sent this morning to several of my colleagues at work. A dozen or so of them began a running program earlier this year. I felt it was time to remotivate them as the year comes to a close.

Ok peeps, all of you have had a great year of running in 2012, and a terrific racing season. December, with it's early darkness and colder weather, can be a tough month to train, but now is the time to set goals for 2013. Abby and Tom can tell you that the half marathon race distance is an attainable goal for all. Last year, several of us ran the St. Paddy's Day race at Trooper Thorn's in Reading. Each and every one of you can train and race a 5K. Look at how great Nuney has run. His 8-something a mile pace in races is terrific. My wife, Crissy, never raced until this year, but she earned age-group awards in 2 of the 5 races in which she participated. So begin now! Let's aim for the Paddy's race in mid-March.

Even though our beloved Dick Clark is no longer with us, use that New Year's Eve celebration to set optimistic and realistic running goals for 2013!

 

A few insider explanations. Abby and Tom both started from a mileage base of zero and ran half marathons this year. Tom is a big guy, who has lost 40 pounds and runs quite well at over 200 pounds. (more about him in my book) Nuney has lost over 70 pounds in six months of running, and has run a 5K in under 25 minutes!!

Set YOUR goals for 2013, and you can make each day your personal best!

www.runningshortsbook.com