THAT SPECIAL PERSON...ON THAT SPECIAL DAY

It's just right around the corner.

That special day.

Dont' forget to give the one you care about a token of your admiration as the day of love and hope approaches.

Yes...IT'S ALMOST GROUNDHOG DAY!

On Saturday, three hours west of my home, in the small town of Punxsutawny, the overweight rodent will make his annual 'prediction,' which is rarely accurate, telling us how many more weeks of winter we will be forced to endure.

Personally, I can't think of a better way to spend the last few weeks of winter than reading some entertaining stories, and receiving advice from a veteran of 52 marathons, 48 of them under 3 hours, and 12 under 2:30, and who has logged over 120,000 miles in his running career.

My stories are yours, as you read about black toenails and bloody nipples.

Who doesn't like a good car chase?

Buy my book and you'll read about a real life car chase that nearly resulted in the demise of this marathoner at the hands of a bunch of redneck drunkards.

"The world's Greatest Athlete," Jim Thorpe, is inexplicably buried here in Pennsylvania. You'll learn why by reading, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes." www.runningshortsbook.com.

You'll love the 'Cast of Characters,' runners of all ages and ability levels, who have accompanied me on my running journey over the years.

The chapter, 'Diet Book,' guides you through a tongue-in-cheek journey through the world of weight
loss.

Throughout my 36-year career, I have experienced many highs and lows. In my book I offer advice that will make you a better runner, based on what has worked for me, and what has not.

So, for that favorite runner on your Grounghog Day list, (even if it's you!) go to www.runningshortsbook.com and order Running Shorts. I'll sign it for you, and throw in a free, "Each Day is My Personal Best" women's T-Shirt. I'll even pick up the shipping and handling.

But, it doesn't stop there!! (Imagine a loud infomercial voice)

Buy the book and you will receive free 'tech' support. Message me on Facebook (Running Shorts page), follow me on Twitter (rdrunnr00), or email me at: runningshorts09@gmail.com, and I'll offer my help to you in the areas of training, racing, or injuries.

Happy Groundhog Day to all!

Punxsutawny Phil 'predicts you'll love the book!

MAGNIFICENT MIAMI

Near the American Airlines Arena, where LeBron James performs his aerial acrobatics, the tropical stillness was interrupted by an occasional breeze, which offered life to a massive American flag hanging at the starting line. Giant white spotlights pierced the predawn air, and loud music blared, while a procession of men and women, scantily clad in their brightly colored shorts and singlets, marched, like Texas cattle, to the corrals.

Shoulder to shoulder, sweat, analgesic balm, and bad cologne combined to form a pungent odor, as local politicians wished the runners well, in the moments before the start.. Voices uttered languages reflecting the 79 countries represented at the event, as the cannon sounded for the start of the 11th annual ING Miami Marathon.

The 9-degree reading on my thermometer was painful to my dogs as we sent them outside before we departed to Baltimore for our flight to Fort Lauderdale on Friday morning. After a two and a half hour flight, we were cruising in our rental car to our destination in Miami.

Filled with a delicious meal from a local Cuban restaurant, and after a brisk 4-mile run in 76-degree heat, to Bar Harbour and back, my wife and I made our way to the expo, at the Miami Beach Convention Center.

We met up with John Switzer, our host for the Run and Sea cruise, www.runandsea.com, on which I am one of the seminar speakers in December.

Miami is an international city, and at Friday's expo, signed copies of my book, "Running Shorts," www.runningshortsbook.com, went to runners from Jamaica, the Bahamas, and Trinidad. We met runners from all over the world during our three days in Magic City.

On Saturday, my wife joined 1,500 other runners who competed in the point-to-point Tropical 5K.

Saturday's expo was jammed with thousands of runners. My seminar, "Advice for running into your 60s," was well-attended, and the participants asked some great questions. I hope they all ran successful races on Sunday.

The Miami Marathon began at 6:15 a.m., and during the early stages, it was very dark. The one and one half mile stretch across the MacArthur Causeway was spectacular; the massive cruise ships lined the way as we ran by. As we looped through Miami Beach, I glanced at a time/temperature clock atop a tall building. It read: 7:00 a.m./73 degrees. A little warm for a Yankee from the north. I passed runners with 'Argentina,' Costa Rica,' and 'Venezuela' across their colorful singlets, as we wound our way through the streets.

When we re-entered Miami, around the 11-mile mark, the crowd cheered wildly. I was buoyed by shouts of, "Joe," "Joe," "Joe." After I crossed the finish line of the half marathon, two miles later, I found out that the cheers were led by my wife!

I crossed the finish line in 1:33:33, good enough for 2nd in the age division, and 219th in a field of 14,700. It was my second half marathon is as many weeks, having run the Louisiana Half Marathon in 1:28:00 the week before. All in all, I was pleasantly pleased.

Hats off to Race Director, Dave Scott, who put together a magnificent marathon in Miami. Check out the finishing medals. They are the most unique I've seen in my 36 years of road racing.

Put this one on your bucket list. The Miami Marathon is a first-class, world-class event.

GO PRE!

Tomorrow is the 62nd birthday of an icon in the Americn distance running world: Steve Prefontaine. For those of us old enough to remember his career, he was a dogges competitor who eptitomized the phrase, "leaving it all out on the track."

He blazed the running trail for all of us. He was one of the architects of the 'Running Boom' of the 1970s. He died, tragically, in 1975, at the age of 24.

Prefontaine had many legendary quotes, but this particular one sums up what most of us feel as runners.

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative."

VIVA MIAMI!

Can't wait to board the plane early Friday morning for a trip to the Miami Marathon weekend. Yes, it's going to be REALLY difficult leaving sub-zero wind chills for predicted temperatures in the mid to high 70s!

Friday and Saturday I'll be signing books at the Expo. www.runningshortsbook.com. I will be sharing a booth with John Switzer, who will be launching his fabulous Run and Sea Caribbean running cruise from Miami in December. www.runandsea.com.

My wife will run the 5K on Saturday, and I will conduct a seminar at the Expo, entitled, "Advice for running into your 60s." I thoroughly enjoy conducting seminars, meeting, and answering questions from the runners.

In the late 80' and early 90s, Randy Haas and I took annual running excursions to the Miami/Fort Lauderdale area. We were fortunate enough to win a few races in the area. Back in 1991, I was able to earn a victory at the 1991 Miami Half Marathon.

Looking forward to some South Florida running over the weekend.

GEAUX RUNNERS!

From the moment my wife and I touched down in Baton Rouge, we fell in love with Louisiana, and with the Louisiana Marathon.

My first training run in the city began 100 yards from our hotel, the Belle of Baton Rouge, on the Mississippi River levee. The temperature was perfect, and the 4-mile run took me to legendary Tiger Stadium, on the campus of LSU, and back. 7-minute miles ticked off easily, on the flat, scenic route.

At the race expo, we joined our friends, John Switzer, Darlene and John Harris. John Switzer sponsors the Run and Sea cruise, sailing over the Christmas Holidays this year. We can't wait to set sail, run, and race at exotic ports of call. Check out this fabulous tour at: www.runandsea.com.

Dinner at Chimes, near the campus of LSU, was magnificent. Crawfish etouffee, jambalaya, and the best oysters ever! 60 beers on tap, the Voodoo Pale Ale was my personal favorite.

On Saturday, I delivered my seminar, "Make each day your personal best," to an enthusiastic crowd of runners. My wife ran the Cypress 5K. Then it was off to Parrain's for more Cajun delights, and cole slaw, laced with peanuts.

The Louisiana Marathon and Half Marathon on Sunday were world-class events. Big-city races, with small-town hospitality. The course was beautiful and the weather was perfect. I managed to run 1:28:00 in the half marathon, good enough to win my age division and place 27th in a field of 1800 runners.

The post-race party was the best I've ever experienced. Cauldrons of homemade jambalaya from local vendors, crawfish-everything, and my favorite, alligator stew. Bands and beer made for a great post-race experience.

Put the Louisiana Marathon on your calendar. It's not as congested as the mega-races, and the organization is superb. You'll experience true southern hospitality, enjoy a fast course, and taste the best Cajun food on the planet.

Oh, and along the way, you'll hear a lot of "Geaux Runners!"

Spring Marathon

For those of us who reside in the northern climates, the cold, snowy, wind-driven days of January and February are often the most unpleasant of times. The days are short, we are light-deprived and Vitamin-D starved. Our workout times are slower, as roads may be snow covered or ice glazed. Wind-chills slice our faces, and bone-numbing slush invades our shoes.

It is the perfect time to train for a marathon!

The seeds for your spring marathon are planted on January's frozen tundra.

This is the time to grind out the miles. Granted, times may be slow, but the capillary-building, lung-enhancing long-distance runs of this month will pay dividends on Heartbreak Hill, and make, "The Wall" seem like paper mache.

Football is winding down, and chances are your team has been eliminated by now, so make Sunday your day for a long run. Also, unlike the summer, with barbecues, yard work, and family outings, there really is very little to do in the winter. If you're an experienced runner, spend at least an hour on the road. Eventually, build up to 2 hours.. A minimum of 3-20 milers is necessary if you intend to meet your marathon goal.

During the week, simply put in the miles. Always try to do one 'faster' workout, such as a tempo run, in the middle of the week. Last week I was able to do  mile intervals on the track, but today's 3-inch snowfall and the approach of bitterly cold temperatures have deferred future track sessions.

If you plan to run a marathon in March, you should be training now. Count back 11 weeks from your race. (the week prior to the race is your week to taper) Your training should commence at that time. For April and May marathons, you still have time before you begin long-distance training.

Make the most of these dreary, dreadful months. Along about mile 22, think about the day when the wind chill factor dipped below zero. Laugh about time the when the car spattered you with gray slush. Be happy that you are climbing a steep, dry hill, rather than a snow-covered one.

Spend your time in purgatory now, and you will enjoy the heavenly rewards of a successful marathon. www. runningshortsbook.com

CONFIRMED!

On St. Paddy's Day 2012, one of my favorite days of the year, before attending a rousing party, I set out on a 20-mile run, with my training partner, Matt Tonitis. We were both training for the Boston Marathon. For me, it would be my 15th visit to Hopkinton, for Matt, his first. The mid-March temperature here in northeast Pennsylvania rose into the 60s at 10:00 a.m. I struggled through 18 miles, bailing out on the last 2 scorching miles. Matt was nowhere to be found. The temperature approached 80 degrees, and my last few miles ballooned from a low 7-minute per mile pace to a near 9-minute crawl.
,
A month later, it got worse. As we watched the weather forecast the week prior to the race, temperatures climbed in New England, and as the gun sounded and the journey to Boston began, temperatures boiled into the high 80s.
Matt folded up his race at 15 miles, and I hung in until 18.

As 2012 progressed, it seemed that nearly every race, and most training runs, were impeded by oppressive heat and humidity.

Is this what happens when you become an aging runner? Does one have less heat tolerance?

NO!

Today, The Weather Channel confirmed what we, as runners, suffered through last year.

The article reads:

If you thought 2012 was unusually warm where you live in the U.S., your suspicions have been confirmed.

According to the U.S. "State of the Climate" report released Thursday by NOAA's National Climatic Data Center, 2012 was the warmest year on record in the contiguous U.S. (Lower 48 states), in records dating to 1895.

 

The average temperature for the Lower 48 States in 2012 (55.3 deg. F) bested the previous record warm year, 1998, by a full degree Fahrenheit, and was 3.2 degrees F above the long-term average in the 20th century.

Nineteen states had a record warm year in 2012. Click through the slideshow above for the full list of these states. Another 26 states had at least a top 10 warmest year in 2012. Every state in the Lower 48 States had at least above-average warmth in 2012. Only Alaska was cooler than average in 2012.

So, there it is. Unless you live in Alaska, you made it through the warmest year on record.

Things have got to be better this year!

I just checked the weather. Saturday's high temperature is supposed to be 57 degrees.

Check out the chapter, entitled, 'Seasons.' www.runningshortsbook.com.

                                                                My wife's first race
                                                   July 2012-88 Degrees, 90% Humidity
                                                                                                                                            

                                                                
 

LONELINESS OF WHAT?

In 1976, when I began my long distance running career, a neighbor and good friend, Gary Comfort, encouraged me to log miles and to turn in speed workouts on the track to increase leg speed. Comfort, who would go on to record a time of 2:23 at the 1980 Boston Marathon, was my mentor during the early years of my running journey. He was the original member of the 'Cast of Characters,' in my book, 'Running Shorts.' www.runningshortsbook.com.

Over the years I have been fortunate to have a number of running partners, many of whom have distinguished themselves in our sport, to accompany me on my workouts. Their dedication and talents, I believe, have enabled me to become a better runner. In fact, as an older runner, their diligence has added years to my competitive running life.

A non-runner once observed, "What do you guys talk about out there? Every time you pass you are always laughing."

Indeed, we keep it light, irreverent, and, always, competitive. Few topics are off limits, and bad races are best purged immediately. If a member of the group learns about your most recent failure before you've fessed up to your lack of achievement, the punishment could be several miles of ridicule.

Like family, however, we are fiercly protective of one another, and we are always willing and ready to guard each other's backs.

On road, track, or trail, we are generally willing to accomodate each other's varied schedules. We welcome suggestions about new workouts, but fiercely cherish many of the old ones.

Our running group, like yours, speaks its own language. We begin many of our training runs from "The Stump," run the flat "Pally 9-Miler," dread the "Bowling Alley" hill, and complete many of our courses on a 1-1/2 mile incline we have named, "Mungy."

2013 has begun like so many other running years for me. On New Year's Day I ran with an old friend, Craig Lowthert. In college, at Millersville University, in Pennsylvania, Craig posted a mile time of 4:15. On Thursday, I logged a 6-miler with Samantha Snukis, a Pennsylvania state high school champion in the 300-meter hurdles. Today, pacing me on my 15-miler, were the husband-wife team of Randy and Lisa Haas, both Olympic Trials qualifiers at the marathon distance.

On any given day, it seems, I am lucky enough to turn in training miles with runners of all ability levels. To the beginners, I am honored to offer guidance. It makes me happy to witness their elation upon the completion of their first race.

Find runners in your area and train with them. For many reasons they will make your running life more enjoyable.

I have never been a proponent of the "loneliness of the long distance runner." Thanks to many running training mates, it doesn't look like I'll have to go down that road alone any time soon.

WHAT A GREAT CENTURY!

The Adidas Country's are laced. Black, baggy sweatpants, bearing the image of a tiger, mascot of Southern Columbia High School, where I had completed my student teaching and assisted as a coach of the track team the year before, are pulled up. White sweatsocks cover my feet, a white Henley longsleeve top, and a bulky sweatshirt warm my upper body. 99-cent painter's gloves and a pull over hat complete my winter wardrobe. An brand new, state-of-the-art LED watch (the face was black and the numbers glowed red) adorns my wrist. It was January of 1977, and I was on my way out the door for a winter workout.

Today, I laced up a bright yellow pair of Nike Pegasus shoes, after I donned my dry-fit socks. My tights were black and sleek, the Under Armour turtleneck kept me warm and dry in the face of a persistant wind. Hat and gloves were lightweight and kept me warm and dry. My running vest protected my upper body without creating too much sweat on my arms. My Garmin GPS watch told me my time, distance run, altitude change, and calories burned.

On Christmas morning I really showed my age. My wife bought me a new Ipod. As I anxiously unwrapped it, I wondered why there was a chip, smaller than a pack of matches that obviously fit inside a larger Ipod. Well, that WAS the Ipod!

I also had the option of running on the treadmill today.

If I want to self-rehabilitate, I own a portable TENS unit, as well as an ultrasound wand.

Although I religiously record my workouts by hand in my running logbook, today, I posted my workout on Facebook, Twitter, and on a shared workout page.

We have 'minimilist' shoes, chip timing, more races and distances than ever.

Do I become nostalgic for, "the good old days" of running?

Are you kidding me?? I love every new innovation and gadget. Do they make us run faster?

No!

Proper training achieves that goal.

But if we feel better, look better, and are able to run more safely, that's all the validation we need.

I love this journey into the new millennium!