'START WITH YOUR SHOES'

The Boston Marathon looms less than two months away.

Although my training for the race has been going fairly well, I fully realize, having run 52 career marathons, including 15 Boston marathon appearances, that my 20-mile training runs are a key component to success.

A 20-miler is on the schedule for the upcoming weekend, so last weekend's 'longer' run was to be 12-miles.

During the week prior, however, a chronic lower back issue slowed my training progress. On several occasions, my training runs were interrupted by a stretching session, which became necessary as the muscles of my lower back knotted up.

For years, when runners ask inquire about their injury problems, I respond with, "Start with your shoes."

Well, I'm pretty good at dispensing advice, but not so good at heeding it. I had allowed my shoes to wear down, and now my back was making me pay for my negligence.

On Sunday I laced up my new shoes, retiring the old pair to the mountain of swooshed shoes that have piled up in my garage. The results were instantaneous and remarkable. I completed my run pain-free, and at a quicker pace than I had expected.

Now, I'm ready for this week's 20-miler!

During my 36-year running career, I've experienced just about every running injury inaginable. Today, I'm vertical and able to run fairly well, for an old geezer!

Check out the Mile (Chapter) in my book, 'Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes,' entitled, "Run 'til It Hurts." www.runningshortsbook.com. In it, I detail a number of injuries, and how I successfully dealt with them.

 With the Boston Marathon on the horizon, enjoy the chapter, Boston," where I take you on an amazing journey through this amazing race.

Spring begins on March 20, so I'm running a Spring 20% off sale. I would be truly honored if you read my book about the sport we love. And now you can purchase a personally signed copy for only $12.20. And if you want more advice after you buy the book, you can find me on Facebook, "Running Shorts,' or Twitter, 'rdrunnr00.'

Finally, look for me at the Yuengling Shamrock Marathon Expo in Virginia Beach on March 15-16. I'll be delivering seminars on, 'Make Each Day Your Personal Best,' and 'Advice for Running into Your 50s and 60s.'

A CLASSIC

Back in 1976, the "Running Boom" was in full swing. Races were springing up everywhere. Few of them remain today, but the good ones have survived.

Many publications about running and runners got their start in the mid-70s as well. Like many races, they, too have vanished.

In the beautiful mountains of central Pennsylvania, back in September 1976, a small newspaper began publication. About runners, for runners, Runner's Gazette, www.runnersgazette.com, continues to thrive today, providing  no-nonsense, no-fluff information, advice, and results to runners.

Freddi Carlip, founder, owner, and editor of Runner's Gazette, has been a runner for many years. She brings her personal touch and unique runner's perspective to her newspaper.

In a corporate world, Runner's Gazette is iconic. It is a small-town publication that features local races as well as national events. Pick up a copy, check it out online, or advertise in Runner's Gazette. If you're a runner, you'll love Runner's Gazette.

Below is an article from this month's edition.  I'm partial to the pic of the codger in the Kenya singlet!

JO RUPP SMILES, HAPPY WITH HER RUN. CLAY SHAW PHOTO Philadelphia Marathon Shows Love to NYC Marathon Entrants BY DAVID BLOCK PHILADELPHIA, PA--Hurricane Sandy’s assault on the Big Apple forced NYC Marathon organizers to cancel the 2012 NYC Marathon. However, the Philadelphia Marathon organizers opened up 3000 slots for NYC Marathoners to take part in their race. The Philadelphia Marathon and Half Marathon (both held this past November 18) were already sold out, but the race organizers made an exception. There were 3000 openings and 1500 NYC Marathon entrants filled them. The City of Philadelphia also put on the Rothman Institute 8K, held on November 17, yet unlike the marathon and half-marathon, that race was not sold out. “I’m glad that the Philadelphia Marathon coordinators were able to accommodate these runners,” said Philadelphia Mayor, Michael A. Nutter. “I didn’t worry about whether the Philadelphia Marathon would happen or not, given that Hurricane Sandy was about two weeks ago. I had no doubt that we’d be in good shape and ready to go.” One of the 1500 NYC Marathon entrants who competed in the Philadelphia Marathon was 35-year-old Amy McDonaugh of Irmo, SC, who clocked 2:53:05 to be the 18th overall woman finisher. She has partial vision in her left eye and none in her right, due to arteriovenous malformation (an abnormal tangle of blood vessels), which she developed at age 10. When the New York Marathon was cancelled, I cried,” said McDonaugh. “I did all that training and I didn’t want it to go to waste.” She was glad to compete in Philadelphia, but disappointed with her finishing time. “I wanted to run under 2:49. I think my time was slow because I was peaking for New York then tapering, and keeping the tapering up for two weeks (until the Philadelphia Marathon).” She had a hard time seeing when the race began because it was 7 a.m., and the sun had not fully risen. Then when the sun came up, she had a hard time seeing because of the glare. “I had to link arms with my guide runner. I should have used a tether.” This was her first time racing in Philadelphia, and it was also the first time for some of the winners. Two days before the Rothman Institute 8K, 22-year-old Isaac Korir Kedikou arrived from Kenya to the U.S. for the first time. The 8K was his first race on U.S. soil. The young Kenyan easily won with a 22:29 posting to set a new course record. Marcus O’Sullivan had set the previous course record, 23:03, back in 1997. Kedikou’s manager, Hicham EL Mohtadi, chose for him to race in Philadelphia because he liked the coordinator for elite runners, Ross Martinson. For setting a new course record, Kedikou won $1,500.00; $1000.00 for finishing first and $500.00 for setting a new course record. However, the next day he won the Philadelphia Half Marathon, 1:02:53, to collect the Lion’s share of $2,500.00. “Isaac never ran a half-marathon before,” said Mohtadi. “The furthest he raced was 10 kilometers in Kenya. When he hit the four-mile mark on Front Street below South Street, he took the lead and never lost it. His four-mile split was 19:08. When he reached seven miles at 31st and Chestnut, his time was 33:02. “From four miles on, I tried to push the pace,” said Kedikou, but no one could stay with him. After being in the U.S for only four days, he earned a total of $4,000.00. “I am happy,” said Kedikou in broken English. Finishing second in both the Rothman Institute 8K (22:46) and the Half Marathon (1:03:43) was Samuel Ndereba, 35, of Kenya who trains part of the year in Norristown, PA, under the management of Lisa Buster. Ndereba won a total of $1,500.00; $1000.00 for finishing second in the half-marathon and $500.00 for finishing second in the 8K. Last year he won both races, 23:44 and 1:04:04. This year his finishing times were considerably faster, but he was runner-up in both races. After the 8K, Ndereba said: “he (Kedikou) had a lot of speed. I tried to keep with him, but he was faster than me.” In the 8K, Ndereba beat third place finisher, Scott Smith, by one second. The 26-year-old Smith who hails from Flagstaff, AZ, posted 22:47. “I was ahead of him for most of the race, but he out-kicked me at the end,” said Smith. “I thought we both could catch the winner, but he was too fast.” Smith collected $250.00. The first female 8K finisher was 24-year-old Misiker Mekonnin Demessie, 25:46, who collected $1000.00. Demessie, who trains in Washington, DC, was a 2012 NYC Marathon entrant. Because of the cancellation of the marathon, she decided to run the Honolulu Marathon in December. “The 8K was a tune-up,” said Demessie. POTTSVILLE'S JOE MULDOWNEY RUNS A STRONG RACE. CLAY SHAW PHOTO In the Men’s Marathon division, 36-year-old Michael McKeeman of Ardmore PA finished first. Six years ago, McKeeman finished second in the Philadelphia Marathon, 2:17:50. After six years, he ran the Philadelphia Marathon for a second time. This time he finished one second slower, 2:17:51. However, this time he won. “It felt great to win because it was in front of my family and friends,” said McKeeman. McKeeman was uncertain how he would finish. “Twenty-two miles into the race, I thought I’d take second again. I was resigned to being runner-up. But I soon caught up to the leaders.” At the 23-mile mark, right under the Strawberry Mansion Bridge on the Kelly Drive, McKeeman grabbed the lead for the first time that race. His split was 2:00:47. “Often when runners take the lead, they feel good, but I didn’t,” said McKeeman. “I was tired.” He reminded himself that if he stayed strong, he’d finish in about 15 minutes. “I just said to myself, '15 more minutes; 15 more minutes.’” At the 24-mile mark, on Kelly Drive across from the Philadelphia Zoo, his split was 2:06:00. He still had the lead. “I worried that someone would catch me. I never looked back to see who was behind me, because I thought it would show a sign of weakness.” Had he looked back, he would have seen that no runners were near him. At the 25-mile mark, at the Girard Avenue Bridge on the Kelly Drive, his split was 2:11:12. Despite feeling uneasy that runners would pass him, he simultaneously believed that it could be his day to win. Family and friends helped give him energy as they cheered him, while additional spectators screamed out his name. He heard his name a lot more after he grabbed the lead. It also helped that he knew the marathon course. “I often train on Kelly Drive,” said McKeeman. As he approached the finish line, he wondered if anyone was near him. No runners were close. Runner-up Scott MacPherson, 25, of Austin, TX, trailed McKeeman by 42 seconds, as he clocked, 2:18:33. McKeeman received the winner’s purse, $3,500.00, while MacPherson earned the second place cash prize of $2000.00. “This was my second marathon," said MacPherson. He ran his first at the 2012 U.S. Olympic Trials. “I had a bad race that day,” MacPherson remembered. “This time I just wanted to enjoy the marathon, and I did.” The first female marathon finisher was Irina Mashkantceva, 29, of Solikamsk, Russia. She posted 2:35:37, which set a new course record. The previous course record 2:35:46 was set by Mariska Kramer in 2011. Mashkantceva earned a total of $5,000.00, $3,500.00 for finishing first and $1,000.00 for setting a new course record. “This is the first race that she won on U.S. soil said her manager, Stan Rogulin. According to Rogulin, Mashkantceva was still suffering from jet lag because she arrived from Russia to Philadelphia two days before the marathon. “But that did not affect her performance,” said Rogulin. “This was her best marathon time.” Marathon Men 1. Mike McKeeman 2:17:51 2. Scott MacPherson 2:18:33 3. Abiyot Endale 2:19:15 Women 1. Irina Mashkantceva 2:35:37 2. Venera Sarmosova 2:35:58 3. Katie DiCamillo 2:38:50 Masters Men Rachid Bensalem 2:28:06 Wheelchair Men Paul Erway 2:29:38 Masters Women Elena Orlova 2:41:29 Half-Marathon Men 1. Isaac Korir Kedikou 1:02:53 2. Samuel Ndereba 1:03:43 3. Mengistu Nebsi 1:04:11 Masters Men Eric Shafer 1:12:57 Wheelchair Men Shannon Franks 1:19:00 Women 1. Misiker Mekonnin Demissie 1:11:57 2. Hellen Jemutai 1:12:37 3. Stephanie Pezzullo 1:13:13 Masters Women Doreen McCoubrie 1:23:22 8K Men 1. Isaac Korir Kedikou 22:29 2. Samuel Ndereba 22:46 3. Scott Smith 22:47 Masters Men Michael Griffin 25:25 Wheelchair Male 8K Results Shannon Franks 25:36 Women 1. Misiker Mekonnin Demessie 25:46 2. Amy Van Alstine 25:59 3. Frances Koons. 26:29 Masters Women Cecily Tynan 29:38

RANDOM

Whether you are a veteran runner, or a novice, you undoubtedly have suffered through a comedic list of random comments from non-runners.

In my last blog I related a story of a recent viewing I attended. Two older ladies (by the way, I believe there is an actual team of older women whose job it is to attend viewings) were sitting on chairs as I waited in line. One of the women said, "Were you running on Norwegian Street this afternoon?" I acknowledged that it was, indeed, me. Her response was, "I almost hit you." I smiled and offered my standard reply. "Well, as long as you weren't aiming for me."

After 36 years of running the streets of my city and county, I truly wish I had a dollar for every time I've endured the, "I almost hit you" line.

Check out my last blog, entitled, "WHY." I included a picture of my good friend and training partner, Rob Crosswell. In 1985, Rob turned in a time of 2:49 at the Boston Marathon. Knee issues curtailed his running, so Rob took up rollerblading in order to stay in shape. Soon, he was joining me on training runs of 7-15 miles. WELL...if you think the "I almost hit you" line applies to us as runners, you should hear the expletives that have been hurled at Rob over the years, as he has spun his way on the hilly, narrow streets of town!

There are few days that I am not out on the road. Since 1976 I've run over 120,000 miles. I am fortunate enough to still be able to log 50 miles a week. No matter, though, I still frequently hear, "Are you still running?" Come on. I'm 150 pounds, sporting a prisoner of war look. What do you think I've been doing?

Perhaps you have heard, "Are you ok? It looks like you've lost weight." Clearly, being overweight in America is, to many, a sign of good health!

"Don't your lungs freeze?" is a popular question in the cold weather months. I'm not a physician, but frozen lungs would probably equal death!

Then, of course, there is total glee when an avid runner suffers a heart attack, and particularly if a runner dies on a workout or in a race. There is almost a "See, I told you so" attitude. Pass me the remote, the nachos and get me more pork rinds.

Of course, our running tights, our lack of clothing in the summer months, and our running gaits, are all hot topics among the non-running community.

Many of the folks who have commented on my book, "Running Shorts," www.runningshortsbook.com, tell me the chapter, entitled, "Why Do They Hate Us So Much?" is their favorite. I list some of my all-time favorite random, non-runner lines, and I attempt to explain why they really DO hate us so much in the chapter.

So, the next time you attend a family function, a social event, your childrens sports activities, or other public functions, be ready for the interrogation. Smile, fire back, but be proud. You have EARNED their hate and their jealousy, as well as their idiotic comments.

 Keep getting out there and earning it every day!

WHY??

Our local newspaper, The Republican Herald, prints a daily column, entitled, 'Thunder/Enlightning,' in which local folks call in (anonymously,of course) to offer their opinions.

The following observation, and the subsequent response by the moderator (hats off to that person), appeared in Friday's edition.

 

"When did the streets of Pottsville turn into the jogging trail of Pottsville? Don't these people realize they might get hurt? The picture in the paper showing the jogger fading through the fog on Howard Avenue is perfect. You don't want me driving on the sidewalks do you? Well, I don't want you jogging on the streets."

Moderator's Response

"Joggers can run on the streets, the highways, or the alleys if they want. You, the driver of a vehicle, by law, are not allowed to hit them. Just because you have four wheels doesn't give you anymore rights than the jogger, the bicyclists, the motorcylist, or the Amish buggy driver."

If you read my book, this is right out of the chapter, "Why Do they Hate Us So Much?" www.runningshortsbook.com.

Can you believe that, in 2013, there are still morons out there with this mentality?

Rob Crosswell, a member of the Cast of Characters in my book, REALLY incurred the wrath of motorists, as he navigated the streets of our town on his rollerblades.

 

These are OUR streets as much as theirs. Stay safe, but keep logging those miles, and keep frustrating the haters!

TECH DORK!

Last week, for Groundhog Day, I decided to run a sale on 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.

Quite a few runners who attended my seminars at the Louisiana and Miami Marathons, (I will deliver seminars at the Yuengling Shamrock Marathon in Virginia Beach in March) corresponded with me, offering kind words and praise for the book.

I truly believe, on these cold winter days, reading the stories in my book will make you laugh, and the advice will make you a better runner. For example, by reading the book, you will learn the definition of the word, "snurch," as well as proper snurch etiquette.

After ordering a quantity of books from my publisher, I was ready for the book-buying frenzy!

But, like the nerd awaiting the kiss from the prom queen, it never came.

Luckily, I received an email yesterday from a runner informing me that when he attempted to purchase the book, an error message came up.

Clearly, I am a tech dork!

In an effort to properly place the sale advertisement on the site, I messed something up, thus negating any opportunity for anyone to purchase the book on my website. Some salesman, eh?

So I immediately contacted the webmaster (my wife). She fixed the site two minutes, AND asked me if I wanted cheese and crackers!

Anyhow, if you DID try to purchase the book (and I hope hundreds of you did!) my apologies for my 'last century' web knowledge.

The Groundhog Sale is still on. We are eating our left over groundhog stew. (Lest you think we in northeast PA are complete bumpkins, I'm only kidding) The storm has arrived. My 7 miler is in, the house is fully stocked...with beer and wine.

Stay warm, healthy, and safe!

Around the Corner!...Really???

Another snowstorm is heading for us, here in northeastern PA.

I really wish someone would broil that wretched groundhog!

After a Super Bowl Sunday of excess, at the Ausherman farm (A diehard Philadelphia Eagles fan, I finally experienced a Super Biowl victory with my favorite AFC team, the Ravens), my Monday and Tuesday workouts were sluggish. Yesterday, I logged 6 slow miles on the snow, in the mountain behuind my house. This is the mountain where anthracite coal was discovered by a logger, Necho Allen, in 1806, as he tried to extinguish a wood fire. Running on the snow is similar to running on a hard-packed sandy beach. Good for all the leg muscles, bad for an overall time. Even the slow miles, however, produce an elevated heart-rate, and despite a minor spill, a mere 1/4 mile from my home, on ice that was well-disguised under two inches of snow, it turned out to be a good workout.

Runners, especially those who, like me, prefer races of 10K or above, often fall into the routine of grinding out their miles at an even pace.

That's why we need the track!

Today, I jogged toward the local high school track, located exactly one mile from my home, hoping the snow had melted sufficiently to provide me with one lane for a couple of fast miles. Except for about 20 meters of snowy/icy patches, the crimson surface of the track offered a breath of spring on a day when the temperature hung in the low 30s, with a biting wind.

Winter track workouts are for maintenance purposes. A way of alerting stale muscles that faster workouts and races are to come.

After a 2-mile warmup, my sore legs responded slowly, producing a 6:28 mile. After an 800-meter jog, I was able to come back with a 6:19. Next month I plan on doing 4 to 6 mile repeats in preparation for the Boston Marathon, but on a cold February day, I'll take today's effort.

2 Miles warmdown gave me a 7-mile workout for the day. Depending on the storm, I have an 18-20 miler scheduled for Saturday.

Damn that groundhog!

FRIENDSHIP

One of my personal favorite stories 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, deals with a person who has become one of my closest friends.

John Ausherman, from Chambersburg, Pennsylvania, and I were bitter running rivals in the early 1980s. We may have raced against one another fifty times, and we probably split our victories over each other, 25-25. I ran a 2:22:54 marathon, John ran in the low 2:24s. I PR'ed at the Philly Half Marathon with a 1:08:04, he ran a 1:07:50. At the Cherry Blossom 10-Miler, we split victories, running in the high 51:00 and low 52:00 range.

In 1992, while on a family vacation at Myrtle Beach, I ran into "That Ausherman guy." By chance, our condos were several yards away from each other on the beach. We agreed to meet for a morning run the next day. What developed from that run was a friendship with a gentleman and a family that has grown over the years.

We have watched our families grow. I have been privileged to be part of a race, the Tom Ausherman Ausherman Memorial 5-Mile Run, established to honor John's father, a Marine, who helped launch the running boom in the Chambersburg area. I have had some of the greatest thriils of my life, hunting deer on his magnificent mountain in Doylesburg, PA. John has been a mentor to my son. His wonderful wife, Sue, has become a dear friend to my wife, Crissy. We attended his daughter's wedding, now we love his beautiful granddaughter.

John Ausherman and his daughter Lindsay

 

We get together several times thoughout the year, and share many laughs and good times.

Tomorrow, my wife and I will drive to Doylesburg, to celebrate, and cheer for John's team, the Ravens, as they compete in the Super Bowl.

Much is said and written about the health benefits of running, but lasting friendships with good people are benefits that make our sport of running a great endeavor.