SKINNY LEGS

St. Patrick's Day in Virginia Beach this year was not the perfect beach day!

At the start of the Yuengling Shamrock Marathon, temperatures hovered in the low 40s, and an icy wind, coming from the north, aided runners at the start of the race, but smashed us, like the slap of an invisible wave, as we turned back into it.

Near the starting line, around the 12-mile mark of the race, my wife waited, shivering, as the wind swept through the tunnel of Atlantic Avenue. Crowds were thick, mostly friends and family of the over 3,000 competitors.

A young lady, in her 20s, passed by. She was NOT associated with any runner. Tipping the scale at over two-hundred pounds, she was clad in skinny jeans, and an undersized sweatshirt, that struggled, unsuccessfully, to cover her ample belly. The sight of a sea of fit, lithe athletes in motion was simply too much for her to bear. In earshot of my wife, she exclaimed, "Ewww, look how skinny they're legs are!"

My wife, both appalled and amused, gave the overweight observer a look that probably scared the bacon and eggs right out of her.

Statistically, we are living in the most obese country in the history of the world. As I write, over 34% of America's adult population is obese. By the year 2030, given the current trend, nearly half of the population of adults in the U.S. will be considered obese.

At the same time, however, more Americans are running and entering races than ever. Most major U.S. races are filled to capacity, sometimes days, or even hours after registration opens.

Sadly, as most of us have experienced, most of the population views us as freaks. We are insane for running in all kinds of weather, watching our diets, and caring about the only body we're ever going to get. We are not bogging down the health care system. We are not wasting money on cigarettes, or in fast-food joints. If we sustain an injury, the soft, overweight among us thoroughly enjoy saying, "I told you so."

In my book, Running Shorts, www.runningshortsbook.com, a member of the 'Cast of Characters' is one of my oldest running partners, Brian Tonitis.

Three and a half years ago, Brian, in his early 50s, had just completed a local triathlon. He placed fourth, winning his age division. As he attempted to recover after the race, his chest tightened, and this man, a physical specimen, suffered a heart attack.

Brian and I see the same physician, Dr. George Heffner, a 4-hour marathoner. As Brian recovered in a local hospital, I called Dr. Heffner for a report. I lamented, "Doc, I go to Wal Mart, and I see these morbidly obese people in their 40s, riding around the store. I just don't understand how someone like Brian can suffer a heart attack. Is all the training we do really worth it?"

His answer was nothing short of brilliant, as well as tremendously inspiring.

He replied, "Joe, after a hard workout or a race, we may feel bad for a day or two. I think that obese people feel bad every day."

Brian Tonitis not only made a full recovery, but this winter, at age 56, dropped his 10K time down to 39:30. Had it not been for his superior physical conditioning, he may not have survived the "widowmaker" he suffered.

Yeah, I'll take our skinny legs anytime!

MORE YUENGLING

Sunday's Yuengling Shamrock Marathon was the 53rd of my career. Although my times aren't getting any faster, my travels across the country promoting my book, www.runningshortsbook.com, and the motivational seminars I conduct, have provided a new, fresh perspective on the sport we love.

Whether one participates in a in a small local event, or a mega race, the same ingredients are required in order to conduct a successful race. The race, or races, should appeal to folks of all ages and ability levels, prizes should go to the best overall, and in age divisions, the course should be pleasant, and amenities should be plentiful. Oh, and did I mention that (if you're over 21) cold beer at the finish is a tremendous perk.

From the moment I was contacted by Event Director, Kristyn Hedley, I could sense the hospitality the Yuengling Shamrock Marathon  has become famous for.

Race officials promoted my seminars, and they were well-attended. It is gratifying to me to be able to pass along advice to runners, many of whom are competing in their first marathon or half marathon. One runner, Tom Coyle, was concerned that, despite good shoes and expensive socks, his feet would blister during his first half marathon. I told him to buy a big jar of Vaseline and slather it on his feet. He did, and I was happy to receive an email from him today telling me that, at age 59, he completed his first half marathon in 2:21:50, with no walking, and no blisters! I was also amazed when folks tweeted some of my advice from the seminar.

The City of Virginia Beach was extremely runner-friendly. On Saturday, my wife joined over 8,000 other runners in the Towne Bank 8K, and was inspired by thousands of cheering spectators. The local running club, the Tidewater Striders, added their expertise and volunteers to the races. The 8K also featured the Middle School Challenge, emphasizing fitness for the next generation. For even younger runners, the Operation Smile final mile featured a sea of youngsters, their parents, and baby joggers.

Sunday's marathon and half marathon were superbly organized. Volunteers were everywhere. Military personnel manned water stops, bands played, and spectators lined much of the course. At the finish, Leprechaun Bob managed to announce the names of nearly all the runners as they completed their races. Medal/beer openers adorned necks of finishers, along with a space blanket that's a real blanket. A cool Yuengling hat, awesome dry-wicking long sleeve shirt and a party, featuring live music, kept runners warm on a cool, wind-swept day.

From J & A Racing, the race directors, here are some of the race statistics.

Over 28,000 participants registered for the Yuengling Shamrock Marathon weekend, the largest yet. 

A course record was set in the Men's Marathon by Christoper Zoblacki of Essex, CT in a time of 2:17:49.

Over $320,000 was raised by our charity partners - LIVESTRONG, the Leukemia and Lymphoma's Society's Team In Training, Operation Smile, the Noblemen and Preston's March for Energy.

Murphy's Irish Pub served over 15,000 cups of Irish Stew.

The youngest participant was 6 months old, the oldest was 92 years young.  

4,500 children made a commitment to run 26.2 miles in the Operation Smile Final Mile Program.   

Leprechaun Bob announced over 24,000 finishers.

We went through over 275 kegs of beer.

We recycled over 4,640 pounds of items at the finish.

Over 2,200 volunteers were out in full force throughout the weekend - They Sham Rock!!

 

Congratulations to all runners, race organizers, volunteers and spectators. The Yuengling Shamrock Marathon is truly a fine event. I'll be back next year.

YUENGLING AND ST. PADDY'S DAY!

The numbers tell the tale.

From the small, family-owned brewery, hewn into a mountain containing the largest vein of anthracite coal on the planet, the Yuengling family has propelled America's Oldest Brewery, established in 1829, into an iconic institution. Located in Pottsville, Pennsylvania, the brewery surpassed Sam Adams as the top domestic beer producer in 2012, and recently cracked the top ten, placing 9th on the "Top Perceived Beers" list. Production continues to rise, and the company can barely keep up with the demand. It's Lager is superb, the Light-Lager, full-bodied, but my personal favorite is the Lord Chesterfield Ale, which is not for the faint of heart.

Family-owned, the company rose to prominence with the introduction of its Lager, in 1985. President, Dick Yuengling, is the fifth-generation of his family to brew beer in Pottsville, since arriving here from Germany in 1829. Dick Yuengling's day begins at 5:00 a.m., when he shows up for work in his usual business suit: jeans and a flannel shirt. His work day usually ends well into the evening. I am proud to consider Dick Yuengling, and his family, friends. In fact, Dick was my Little League baseball coach.

When the Yuengling name is attached to an event, it is conducted with precision and skill.

Such was the case this past weekend, when the Yuengling Shamrock Marathon was held in Virginia Beach.

In my 36-years of racing, I have never experienced an event that, from beginning was so well organized, and runner-oriented.

I was honored to conduct two seminars at the Expo. There was plenty of Yuengling beer to sample. Jennifer Yuengling also delivered seminars on the history of the Yuengling Brewery. We spent time with her and her family. She ran the Half Marathon, and her husband and children ran races as well.

On Sunday, I ran the Shamrock Marathon. Planning to run only 20-miles as a tuneup for Boston, I decided to run the whole thing, finishing with a time of 3:10:18 The course is flat and fast. Crowd support is terrific, with volunteers, bands, military personnel, and enthusiastic spectators everywhere. At the finish, medals double as bottle-openers, and the "space blankets" are real blankets. Mine adorns my sofa as I write. The post-race party went on well into the afternoon. In all, nearly 30,000 people competed in Shamrock Race Festival.

This is a 'must race' for any runner. It is superbly organized, the course is great, and the amenities are second to none.

As a side note, the Yuengling Brewery will host the first annual Yuengling Light Lager Jogger 5K on April 13. 2500 runners will participate. Don't plan to race, however, as the race reached capacity in a little over a month.

St. Paddy's Day and beer go hand-in-hand. Make it beer from America's Oldest Brewery, and a race at the beach, and it makes for the perfect St. Paddy's Day!

SPRING FORWARD...SAFELY

For many of us, Sunday's switch to Daylight Savings Time served as an early harbinger of spring, as we enjoyed the extra hour of daylight at the end of the day. Now, training runs, no matter what the distance, are possible, as we continue to gain minutes all the way up to the Summer Solstice in June.

For now, however, there is a minor problem at the onset of Daylight Saving time: we have lost an hour in the morning. Sunrise arrives at approximately 7:30 a.m. For many morning runners, it means that much of their run will be conducted in darkness. As each day goes by, and the earth revolves closer to the sun, minutes will be added to the early morning light, but not yet.

There is never a good time to run in the darkness, but early morning may be the most dangerous. Drivers are tired, and, often impatient, as they rush to get to work on time. Coffee is in hand, they are fumbling with their CDs, and often spend time on the phone.

As a runner, if you're not bright, you're not too bright!

If you must run in the darkness, especially if you frequently run in the darkness, wear as much bright, reflective gear as possible.

My run-in-the-dark gear includes a reflective vest, reflective strips on my shoes, tights, and shorts, as well as on many of my gloves.

A couple of weeks ago, however, I went for a night run, and I just felt I need more visibility. I discovered LED armbands that I really liked. They are lightweight, fashionable, and not dorky.

In my book, "Running Shorts," I attempt to explain why motorists hate us so much in the chapter entitled, 'Why Do They Hate Us So Much?'

So, that being established, I thought I'd take a proactive approach. I bought a few LED armbands, and I'm selling them on my site: www.runningshortsbook.com. Check them out. Try them if you must run in the dark. Last week, a customer even bought one for his dog. We need to keep our pets safe as well.

Enjoy the coming spring weather, and enjoy Daylight Saving Time. Run fast and run safe!

20-Proceed With Caution!

Next month I will celebrate, appropriately, by toeing the line at Hopkinton, the anniversary of the best marathon of my life. At the 1983 Boston Marathon I turned in a time of 2:22:54, a personal best, nine seconds behind a world record performance by future Olympic champion, Joan Benoit. More on the history of this great race in the chapter, 'Boston,' in my book, "Running Shorts." www.runningshortsbook.com.

Obviously, those days are behind me, but I do still enjoy the marathon distance. Next month's Boston Marathon will be my 16th running of the Patriot's Day classic, and will be my 53rd marathon.

My current goal is the 3-hour mark. At the 2010 Philadelphia Marathon I was able to turn in a time of 2:58:54. My training over the past months has been similar to that of the 2010 Philadelphia Marathon preparation, but, when training for a marathon, obstacles can emerge anytime.

Last year, at Boston, temperatures soared into the high 80s, yet chills enveloped my body. It seems I had contracted a sinus infection a few days before the race. The result was an 18-mile training run, and only the 2nd marathon DNF of my career. (both at Boston)

My former 100-mile weeks are 50-mile weeks these days, and as I advise at my seminars, as we age, we must trainer smarter.

Often, however, I do not practice what I preach.

Sunday's 20-miler was brutal. Temperatures hovered in the low 30s, and a northwest wind gusted to 30-miles per hour. I wisely punished myself by running into the wind early in the wourkout, and took advantage of a tailwind for the second half. My goal was a 7:30 pace, and my 2:28:15 finish time brought me under my target time by 5 seconds a mile

A whirlpool, plenty of Powerade,a couple of PBR's, and I felt pretty good. As the night wore on, however, the outside of my left knee began to ache.

A younger me would tried to "run through it," by logging a few miles on Monday.

Not now, though.

Monday's mileage was zero, and the day was punctuated with a glorious 1-hour nap after work. 10 minutes of ultrasound, and a compression sleeve surrounding my knee got me through the night.

Today was all about proper preparation. I slathered on copious amounts of Icy Hot. Yes, I reek of it as I write. The compression sleeve, some stretching, and then, the most important component. A 5-minute drive to a flat, gravel trail.

The result was a painless 7-mile run at a 7:35 per-mile pace.

Most of us try to remain safe by facing traffic as we run. Many of the roads we run are 'crowned,' for drainage purposes. Lateral knee pain of the left leg is often a result of the leg taking the brunt of the downward slope of the road.

Today, I indeed, 'practiced what I preach.' All is ok, training has not been interrupted, but caution is the word for the next few days. The ice will be applied tonight, and the Icy Hot will be handy.

Runners are far more knowledgeable about their bodies than mere mortals. But, we are  more stubborn as well, and we harbor delusionary thoughts of invincibility. Believe me, I know it. I've been there...more than once!

Listen to your body. Understand the value of rest. There is no secret formula. Do what works best for you. A good friend of mine used to take two days off before his races. His 10K times were in the 33-34-minute range. Do what it takes to enable you to turn in your best performances.

I hope you stay healthy. But when you feel an injury coming on, proceed with caution!

LED Armbands...Cuz they really DO hate us!

Yesterday's blog, featuring the inane driver who called my local newspaper to recommend that runners, like drivers, should produce, "credentials," was my most-read blog to date. Thank you all for reading it.

In the blog, I opined about some of the reasons many motorists still can't accept the fact that there are millions of us out there on the roads, and our ranks are growing. In my book, "Running Shorts," www.runningshortsbook.com, I devote a chapter to the topic, entitled, "Why Do They Hate Us So Much?"

Granted, most motorists are cautious and courteous, but, let's face it, it only takes one negligent or road-rage filled driver to possibly end our running career, or much, much worse.

These days I try my best to complete my training runs in total daylight, but, two weeks ago, on a cold, windy Saturday, I procrastinated for the entire day and didn't get out the door until 5:45 p.m.. Needless to say, most of my 7-miler was conducted in darkness.

Although my running vest is designed to include several reflective strips, several close encounters with motor vehicles convinces me to ensure my safety with additional protection.

I conducted extensive research and found a velcro-adjustable, lightweight LED armband, which I found to be be fashionable as well as functional. There are three modes: Quickflash/Slowflash/Continuous. It comes with a lithium battery, about the size of a dime. I used these batteries for my dog's collar, and I would buy them at the Dollar Store.

Check out the pictures below. Go to my site: www.runningshortsbook.com, and you'll find these LED armbands on sale for $7.99, and we'll pay the postage.

Stay safe out there, because, they really DO hate us!

THEY'RE AT IT AGAIN!

A few weeks ago I posted a rant from a person who called in to our local newspaper's "Thunder/Enlightning" opinion column. It seems as though the person resented the fact that 'joggers' dare to infringe on the driver's God-given right to own the entire road.

Well, they're at it again!

The following is yet another opinion in the same column, published in our local newspaper, Pottsville (PA) Republican Herald, on Thursday, February 28.

"I'm required by law to have a driver's license, insurance and inspection for my vehicle so I can drive on the streets. Why are joggers in a special category and not have proper credentials to jog on the streets?"

Here is the Commentator's response.

"Get real. Get a life and start exercising your body instead of just your jaws. You are operating something that can kill people, cause thousands in damages, uses thousands in energy, costs thousands in insurance, yet you want to badger me for running in the street where I use none of the above."

Congratulations to the Commentator for a terrific retort to this moron.

I strongly doubt that the person who called in with this inane opinion is reading this, but I hope he or she will be reading when I devote my monthly running column in the Republican Herald newspaper to this topic next week.

Like many of you, I have been chased, run off the road, grazed by rear view mirrors, had insults about my manhood hurled at me, as well as bags of trash and soda bottles. I've been heckled by trash collecters, heard the "Hut-two-three-four," as well as "Run Forrest Run" lines. My friend, Brian Tonitis, and I nearly met our demise at the hands of a group of redneck drunks on a ten-mile training run. In fact, that is the opening story of my book, "Running Shorts." www.runningshortsbook.com.

Our "credentials" are more valid than any "credential" possessed by anyone. We like to get outside, in most any weather condition, put one foot in front of the other, and take control of our lives. We are in it for our health, and for our healthy goals. We don't care if we are alone or with thousands of like-minded individuals. Unless specifically prohibited, we have the same right to be on the road as the obese, burger-guzzling, Big Gulp swilling ex-athlete does. We are not bothering anyone and we are not judging anyone. If you must apply the breaks or stay within the speed limit as you pass us, too bad.

Oh, and by the way, don't talk about "credentials" because you think you are still the same athlete you were in high school, but now when you look down you can't see your feet. That's not our fault, so don't be jealous of us. Also, don't freak out because we are talking to each other, laughing and joking while we're moving faster than you can ever hope to move.

And get over the fact that us guys CAN go shirtless, and yes we CAN wear tights. And when you see women out there running wearing little clothing, I can assure you they are clad in a manner that keeps them comfortable, NOT for your leering pleasure.

So, there you go. I have covered only a few of our "credentials." All the haters can feel good in knowing that millions of us will be out there on the roads of America and the world tomorrow, and we will be proudly wearing our "credentials."