RESILIENCY

We runners appreciate the power of Mother Nature better than most people. A workout can be marred by a biting wind, stifling heat, or a driving rainstorm. That marathon you've prepared for turns into a training run when the temperature gets too high or when the wind smacks you in the face throughout most of the race.

Most of us have mastered the technique of running into the wind on those sub-zero winter days, so we can take advantage of a warmer tailwind on the way home.

Thunder and lightning are deadly, so we know it is best to delay or scrap a workout under those conditions.

It was a year ago that the east coast, particularly along the New Jersey coastline and New York City, was devastated by Superstorm Sandy. Lives were lost, homes and businesses were destroyed, causing billions of dollars of property damage. Along the route of the New York City Marathon course, and throughout the surrounding area, there were power outages, and utter destruction. Painfully, but wisely, the New York City Marathon officials were forced to cancel the world-class event.

In May I conducted seminars at the New Jersey Marathon, located in north Jersey. I witnessed some of the destruction, but I was moved by the way folks had, despite so many setbacks, rebuilt their homes, displaying incredible resiliency, and indomitable American spirit. Public Service Announcements, which began in May, proclaimed that, "The Jersey Shore is open for business."

Many runners were crushed by the cancellation of the New York City Marathon. Few people, other than runners, understand the months of training and sacrifice that go into training for a marathon. Most runners I spoke with were compassionate for those affected by the storm, but were disappointed because they were denied to opportunity to run one of the world's premiere races.

From here, it looks like many of those who were unable to race last year will have a cool, crisp marathon Sunday this year.

To the folks of the New York/New Jersey area, we runners salute your courage and legendary grit in conducting a remarkable recovery from one of the worst storms on record.

To the runners who will experience the thrill of the Big Apple on Sunday, enjoy the journey through the Five Boroughs. New Yorkers will embrace you. You will have an exhilarating experience, from the Verrazano Bridge, to canyon of First Avenue, to Central Park. My four New York City races rank as some of my favorite marathon events.

Strong and resilient. New York City and marathon runners.

                                  My Dad, near Columbus Circle at the 1987 NYC Marathon

NEIGHBORLY

For the most part, runners are pleasant, optimistic, and successful people. They are supportive, willing to lend advice to their colleagues and competitors, and tend to be good, decent human beings. We have a genuine appreciation of nature and our surroundings. We love running in cities, as well as running through the countryside.

Perhaps more than any other year in my running career, 2013 has afforded me the privilege of interacting with runners from all corners of America and the world, through my speaking engagements at races.

In January, I enjoyed Cajun hospitality (and some of the greatest food on the planet) at the Louisiana marathon. A week later, I experienced the international flavor of Miami Marathon. There, I recognized that, no matter what language or culture, running and racing are universal equalizers.

At the Shamrock Marathon, in Virginia Beach, I was proud to be part of a festival that was sponsored by my hometown pride and joy, Yuengling Beer, America's Oldest Brewery. Dick Yuengling, president of the company was my Little League baseball coach. We spent time with his daughter, Jennifer and her family, and enjoyed the hospitality of some fine race organizers.

A week after the Boston Marathon, I traveled to Salt Lake City, Utah, for the Salt Lake City Marathon. There was a sense of solidarity at Salt Lake. We laughed and cried. Those of us who were in Boston on the day of the tragedies exchanged our stories. It was a gratifying, moving experience.

Midwest hospitality greeted me in Minneapolis, Minnesota for the Twin Cities Marathon. Folks were friendly, understated, and warm. We ate at Mickey's diner, ran along the Mississippi River, and thoroughly enjoyed the city of Saint Paul.

The Jersey Shore was hopping with excitement two weeks ago, when I appeared at the Atlantic City Marathon. It was fun being able to run on the iconic Boardwalk.

Finally, once again, the true international flavor of our sport was on display this weekend at the Niagara Falls International Marathon. I spoke at the pasta dinner last evening, and the runners I met were simply tremendous people. Niagara Falls, Ontario is a beautiful place, and it's pretty cool for folks to have run one marathon in two countries.

Our sport has grown, and that is tremendous. Many of the runners I have met at my seminars over the past two years have bought my book, are looking forward to the next one, and continue to stay in touch with me, posting their times, and asking for my advice on various running issues. Needless to say, I am more than happy to offer my assistance whenever I can.

This is, indeed, a very neighborly sport. We assist and console each other. We can be fiercely competitive, but intensely compassionate.

Thanks to all of you who make this the greatest sport on earth.

WRITE IT DOWN

Baby write this down.

Take a little note.

To remind you in case you didn't know.

Tell yourself I love you and I don't want you to go.

 Baby write this down.

George Strait

"Write this down"

I believe there are two things every runner needs to ensure success.

The first is easy. Shoes are critical. They are the runner's most essential piece of equipment. Shoes need to fit properly, be suited to a runner's gait, foot plant, size and weight. If you sustain an injury, look at your shoes. If they are excessively worn, or display an unusual wear pattern, it's time to get a new pair.

As essential, I believe, is the runner's logbook. I devoted a chapter to it 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. At my race expo seminars I sing the praises of a good, complete running logbook.

Now, we are in the 21st century, and I realize that our GPS watches, computers, and phones have the ability to store our workouts, spitting out all sorts of vital statistics, but there is something about writing down one's workout that not only memorializes it, but allows one to see where one has been,, and map out where one might go.

In my desk, I have stored running logbooks since 1976, my first year of road racing. Thanks to the generosity of my local insurance agent, I receive a logbook (datebook) over the Holidays, and, by January 1, the old one is on the shelf and the new one is ready to go.

Your logbook can read simply: '6 miles, 45:00.' I always log the weather conditions, distance, time, and pace. My former running partner, Rob Crosswell's logbook read like a novel. On most days, he ran out of space, forcing the wordy description of his workout to be shoved off to the margin of the page.

By logging your workouts, you can look back and determine what type of training has worked for you. If you have sustained an injury, study your logbook from the weeks prior to the injury to determine if you have altered your workouts in any way. Your logbook can assist you in preventing an injury before it occurs. By reviewing your logbook, you can keep the workouts that bring success, and toss the ones that cause a bad race.

My logbooks tell me how I felt during a particular workout session. They tell me when I have run through knee-deep winter snow, through tropical storms, into gale-force winds, and through hot, humid Pennsylvania summer days.

I have recorded my training runs on beaches, islands, and through the mountains. I have chronicled two dog bites, the births of my children, the death of my dad, a broken foot, a devastating hamstring tendon tear, and an accumulation of over 120,000 total miles since I began this magnificent journey, some 37 years ago.

This is a very personal sport, and your logbook is a unique personal running diary. Like your shoes, your logbook is an essential piece of equipment, and it can be vital to your running success.

So, write it down.

STRONG

In an era of spoiled narcissistic celebrities, and vain, overpaid athletes, in the middle of tragedy emerges everything that is good in sports and entertainment.

The memory of April 15, 2013 will forever remain etched in my mind. Since 1978, some of my finest running moments have occurred at the Boston Marathon. The Boston Marathon, for a runner, is the ultimate validation. From all the corners of our planet, for one mid-April day, the obstacles we all face on our daily training runs, are absorbed in the cheers and adulation of crowds that seem to 'get' us. At Boston we are no longer freaks in tights. On the contrary, we are heroes, idols, what moms and dads  hope their kids will be. In fact, for many a New Englander, to say, My brotha ran the race last year," stands out as a distinct badge of honor.

On Marathon weekend, there is a feeling in the city of Boston that, we all, indeed, are in this together. Runners, their families, volunteers, subway passengers, police, waitresses, and bartenders. In the air there is a euphoric, idyllic feeling. A runner's utopia.

The events of April 15 damaged utopia, but the strength of the many have diminished the sick, cowardly actions of the few.

A month after Boston my wife and I attended a Dropkick Murphys concert in Stroudsburg. The Irish punk band, rough and tatted, are excellent citizens of their hometown of Boston. For years they have given back to their city. McGreevy's Pub, on Boylston Street, is owned by the group's lead singer, Ken Casey. The Claddagh Fund is a charity established by Casey.

From the Charity's website:

"The Claddagh Fund is the charitable foundation of the Dropkick Murphys, founded by Ken Casey in 2009. Honoring the three attributes of the Claddagh Ring, Friendship, Love and Loyalty, the mission of the Claddagh Fund is to raise money for the most underfunded non-profit organizations that support vulnerable populations in our communities."

As of July Dropkick Murphys have raised over $300,000 for marathon bombing victims and their families.

After the concert in Stroudsburg, Casey spotted my yellow Boston 2013 shirt, asked me if I was there, embraced me and said, "Glad you're ok, man."

The Citgo sign rises as a beacon, illuminating the way as runners drag weary legs down the long stretch of Commonwealth Avenue. When a runner becomes one with the giant sign, almost as much a symbol of venerable Fenway Park as the Green Monster, a large "25" indicates that the journey from Hopkinton to the finish line has dwindled down to 1.2 miles.

The early Red Sox game had ended by the time the explosions occurred, but the Red Sox season, which continues into the World Series tomorrow night, has been a season-long tribute to the victims, the doctors, nurses, police, and first responders.

The "B Strong" logo adorns the Green Monster, the players' sleeves, and in the outfield grass. But more than symbolic are the actions of the members of the Boston Red Sox baseball team.

When the team returned from its first road trip in Cleveland, the players split into five groups of five and visited five local hospitals where bombing victims were being treated.

Shane Victorino sported a "B Strong" shirt that read, "In support of the victims," when he hit the grand slam that won Saturday night's game.

In late April, The Red Sox honored victims police, local officials, and emergency personnel, before a game. Big  Papi brought down the house, when he emphatically proclaimed, "This is our f---ing city!"

So, forgive me if Dropkick Murphys dominates my iPod, and if I hope to watch a Red Sox World Series victory parade rolling down Boylston.

Go Boston.

Strong!

GIVE YOURSELVES A ROUND OF APPLAUSE

Forget about the government shutdown, Miley Cyrus, and Breaking Bad. The real news in the month of October is...marathons.

What a month!

I checked on the site, Running in the USA, and found that there are 127 marathons listed in the U.S during the month of October.

In the past two weeks, marathons have been contested in 32 states. Sunday's Chicago Marathon attracted over 40,000 runners. The Baltimore Marathon, over 20,000. Major marathons, thus far in October have fielded over 200,000 participants.

In America, where we frequently read media reports of dangerous obesity levels, more people are participating in more races than ever before. If you plan on running a major marathon in the spring, you better register right now.

This marathon boom is a tribute to all of you, and it is a terrific boost to cities, big and small, all over this country. Races run in major metropolitan areas and at off-season resort towns provide enormous economic benefits to those areas. Runners and their families spend money, fill hotels, and patronize restaurants. Races are good for runners, and runners are good for races.

Few non-runners can truly appreciate the dedication it requires to run 26.2 miles. At the Twin Cities Marathon expo I spoke to a runner from Arizona, who awoke at 2:00 a.m. in July, in order to complete his 20-mile training run. He had no choice, there were days in July when the temperature topped 120 degrees in his home state.

Mothers often log countless miles on the treadmill, while their babies sleep, in order to produce the mileage necessary to complete 26.2-miles. Oh, and I must give an extra shout out to the women runners out there. For the most part, you take care of us, the kids, AND you run. For that, you deserve extra rewards.

A big, delicious meal, or a couple of cold beers are often sacrificed in the name of a training run. Friends can't believe how early we go to bed, and we amaze people by how slowly we walk. Little do they know that earlier in the day we ran for 2 to 3 hours.

And for what? A medal, a T-shirt, banana, yogurt, and an electrolyte drink.

Ah, now that's where I'm preaching to the choir.

We all know it's much more than that.

It's the thrill of seeing a sign that reads "26," and knowing that, in less time than it takes you to circle the track, you'll cross the finish line.

It's rising of goosebumps as a crowd of thousands cheers, but, remarkably you pick out your family, filling you with emotion.

It's the "finishing move," the fist pump, the arms in the air, the biceps kiss, blowing kisses to the crowd. The smile that crosses your face, the tears, the satisfaction.

It's the feeling of knowing that those pre-dawn training runs, the windy days that slice your face like a scalpel, the soupy humidity, the nagging aches and pains, and all the sacrifices were worth it.

You set a goal and you achieved it. You disciplined yourself to accomplish something few can accomplish. You gave up 3, maybe 6 months of your life, and it was all worth it. Your body has never hurt so badly. You can barely walk. The next day you'll be descending the steps sideways, and, you'll be figuring out how you can run faster next time.

You have earned much more than a medal. You are a marathoner.

Special congratulations go out to my daughter, Kelly, and her fiancé, Mike Silvestrini, for completing the Chicago Marathon, and for raising over $6,000 for the Leukemia/Lymphoma Society, in honor of Mike's mother, who lost her battle with leukemia two years ago.

Another friend, Felix Shipp of Grenada, Mississippi, also complete Chicago, raising money for St. Jude's Children's Hospital.

Jackie Shokey turned in a fine race at the Baltimore Marathon on Saturday.

To them, and to all of you who put it on the line in races, you deserve a round of applause, and I applaud all of you.

EVERYTHING BUT NUCKY

'Boardwalk Empire' is a terrific HBO series, which portrays the Prohibition-era days of Atlantic City, New Jersey. At that time, Atlantic City was the beach destination for many along the northeastern seaboard. It's world famous boardwalk was famous for rides, carnival shows, and diving horses. Around the town, every type of vice could be satisfied, all under the watchful eye of one of most colorful political/crime figures of the day, Enoch 'Nucky' Johnson. Johnson's crime tentacles reached New York City, where he partnered with underworld figure, Lucky Luciano, and to Chicago, where he befriended Al Capone. Johnson was also famous for reaching out to minorities, and, for the most part, treating them fairly, and for his over 100 finely tailored suits. Johnson ran Atlantic City for over 30 years.

In the television series, Johnson becomes Nucky Thompson, and is portrayed magnificently by Steve Buscemi, who has appeared in numerous films. Before he was famous, Buscemi was a New York City fireman. For four years, Buscemi served on FDNY'S Engine Co. 55, in Manhattan's Little Italy. After September 11, 2001, Buscemi returned to Engine 55 and for several days worked 12-hour shifts alongside other firefighters to sift through the rubble from the World Trade Center.

Nucky was nowhere to be found in Atlantic City this past weekend, but the 55th running of the Atlantic City Marathon was, and it was a terrific event.

It was not a Jersey Shore weekend, with tropical rains, and strong winds, yet, nearly 4,000 runners participated in the 5K, 10K, Half Marathon, and Marathon events.

Several of the miles in the half and the marathon were run on the famous Atlantic City Boardwalk, which is quite pleasant on the legs. Marathoners and half marathoners toured the city, and were treated to scenic venues, cheering crowds, and several bands along the flat, fast route. Folks strolled along the boardwalk as runners passed, evoking applause and cheers along the way. The huge casinos and quaint shops blended beautifully to offer a unique backdrop to this venerable event in a venerable town.

The race was superbly managed, and manned by hundreds of dedicated volunteers. Shirts and medals were very nicely designed, and although runners were forced to brave the windy conditions, the course remained dry throughout most of the races.

The Atlantic City Marathon is a classy event.

Nucky would be proud.

PROUD

"Daddy, I'm going to run a marathon in June."

In November 2009, my daughter, Kelly, proclaimed this news to me over the phone. Now, we are all proud of our children, but it's hard not to brag about a daughter who left her home in Pennsylvania to attend the University of South Carolina, without knowing a soul at a major university some 600 miles away. There, she not only succeeded, but thrived. She served as an intern for a South Carolina state representative. She graduated Magna Cum Laude, in just three years, earning her Master's Degree a year later. Now, like her daddy, she teaches social studies at Eastern York High School, and serves as the chairman of the department. Kelly has always been academic, hard working, and driven to succeed in whatever endeavor she sets out to complete.

She had, never, however, been a runner. In fact, the sight of her father's bruised and gnarled toenails had convinced her, as a youth, that the sport definitely was NOT for her.

Naturally, I was elated by her ambition, but skeptical at the thought of going from zero miles a week to a 26.2 mile race in seven months.

She was inspired by Team in Training, a fundraising arm of the Leukemia Lymphoma Society. Joining the team, and with the help of some capable coaches, she slowly became a runner, and in June 2010, she ran the San Diego Marathon. Along the way, she raised over $3000 for the Leukemia Lymphoma Society.

Like so many of us, she was bitten by the running bug, and decided that she would continue to run and race. She competes in races, covering all distances, a couple of times each month.

One of my proudest moments came in 2010, when we both ran the Philadelphia Marathon.

On Sunday, Kelly will run her sixth marathon, joining over 40,000 at the Chicago Marathon. This one will be the most meaningful of all. She and her fiancé, Mike Silvestrini will run the race for a very special cause.

 Mike, a terrific guy, who in an old school gentlemanly manner, asked for my daughter's hand in marriage back in June, lost his mother to leukemia, two years ago. He ran his first marathon last October. This summer, he and Kelly decided to dedicate their race on Sunday to the memory of Millie Silvestrini.

Over the past few months, through fundraising efforts ranging from car washes to egg roll sales, they raised over $6000, in the name of "Miles for Millie." The proceeds will go to the Leukemia Lymphoma Society.

In May, Mike and Kelly will be married in Dewey Beach, Delaware. I'm sure, sometime, amidst the bustle of the weekend, we will all find time for a run.

I wish them the best of luck in the race. The weather forecast looks good. Good luck to all the runners in the Chicago Marathon.

Another running friend from Grenada, Mississippi, Felix Shipp, is running Chicago for the benefit of Saint Jude's Children's Hospital. Good luck Felix!

Yes, I am a proud father, and soon to be a proud father-in-law. Running is a wonderful sport, and it is sometimes bigger than ourselves

Kelly and Mike are proof of that.

MAGNIFICENT MINNEAPOLIS

It's funny how one visits areas of this magnificent country, and immediately a good feeling seeps into one's being.

Now, believe me, there are certain places I've journeyed to on my book/speaking tour of the past two years that have caused my to want to high-tail it back to my refuge in the Pennsylvania hills, but I won't mention those places.

From the moment we touched down at the Minneapolis-Saint Paul airport, however, my wife and I felt a warm feeling of hospitality, even though we noticed a perceptible drop in the air temperature.

The host hotel, overlooking the northern waters of the Mississippi River, buzzed with runners and their families. The hotel staff, and race representatives, promoted a very runner-friendly atmosphere.

At the expo, representatives of the Medtronic Twin Cities greeted us, and stirred up interest for my presentation among the crowd. The result was a large audience to hear my speech, "Advice for running in your 50s and 60s."

After the talk, it was a pleasure to sign copies of my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," and to chat with fellow runners.

On Saturday morning, my wife and I jogged the mile or so to the start of the 5K, which was staged in front of the state capitol building. She began running in July 2012, with most of her races occurring out of our state, as we travel to the expos. For me, it was my first rehab race since my hamstring tendon tear in May. In the cool drizzle, we ran a beautiful, out and back course through Saint Paul, to a downhill finish, with the capitol dome rising in the background. I finished within my rehab target time, which I am not yet prepared to share. My wife, Crissy, ran her personal best time of 28:47. I can't express how proud I am of her effort.

After a hot shower, it was back to the expo, for my speech, "Make each day your personal best." Once again, the crowd was terrific, but one member of the crowd completely captured the spirit of the marathon for me.

Judy Ossers, from Wisconsin, attended my speech, and was extremely gracious and complimentary.

For many years, my dad traveled to as many of my races as he could. No one could be more proud of my efforts that he. Judy, a "Marathon Mom," reminded me of my dad, who passed away in 2007, at the age of 88. Judy was there to cheer on her daughter, Elizabeth, in Sunday's marathon. Her support, along with her daughter's training, enabled Elizabeth to crush her personal best marathon time by 19 minutes.

Running isn't only about us. It is about our families as well. They share our victories, and they feel our pain in defeat.

On Sunday morning, I ran 6 miles along the Mississippi River Trail. I passed riverboats, barges, and grain silos. I also passed fellow runners, each and every one of whom waved and said hello. I had a chance to watch some of the marathon, which was superbly organized, and which was held on a perfect, cool, calm fall morning, on a fast course, through the Twin Cities.

The people, the stories of family, the hospitality of the local folks, and the professionalism of all associated with the Twin Cities Marathon weekend place this high on my list of places to go and races to run.

BONUS

Shorts, shirt, socks, and shoes.

My wardrobe for the first two days of October has been very July-like, and I love it.

Here in northeastern Pennsylvania, temperatures for early October average in the low 60s, but, for the past two weeks, we have been treated to warm, dry afternoons, and pleasantly crisp mornings.

Essentially, the inevitable cold days have been postponed for a while, and, hopefully, pleasant autumnal weather will remain in place until Thanksgiving. Until then, I'm thoroughly enjoying not cranking up the heat in my home. In fact, as I write, the windows are open and the crickets are quite symphonic outside.

Fall marathons are lining up, and for those events, at least on marathon morning, we are hoping for cool temperatures.

This weekend I will be delivering two seminars at the Medtronic Twin Cities Marathon, in Minneapolis/St. Paul, Minnesota. Be sure to stop by, say hello, take in the seminar, and check out my book, "Running Shorts." I'll be happy to sign copies after the seminars.

A cold front is supposed to cross Minnesota on Friday, dropping temperatures into the 50s for Sunday's marathon. I'm looking forward to visiting the Twin Cities, and meeting some of the great people of the region.

Enjoy these bonus days while they last. The long, cold, dark days can't be far behind.