Wednesday, December 31, 2014

RENEWAL

We may belong to different faiths, or none at all. We may all have national holidays, but when it comes to December 31, we are all, for the most part, united.

The beginning of a new year is a time for renewal, a time for promises, resolutions if you will.

For runners, it is an extra special time.

We tally up our miles today, with the hope of running more and faster miles next year.

2013 was the worst running year of my life. I tore two hamstring tendons in my left leg in May, and was incapacitated throughout the summer. A 7:04 pace at the 2013 Boston Marathon was reduced to a near 10-minute clip on my December 31 four-miler last year.


Today, I clipped off four miles at an 8:15 pace. Far from where I want to be; but far from where I was a year ago.

My first goal for 2015?

Reduce that 8:20 pace to a 7:20 one year from now.

So, start up your new running log tomorrow. Set reasonable goals for 2015. Be optimistic but be realistic.

Make each day your personal best, and remember that your best running days lie ahead.

From my family to yours, have a happy, healthy 2015,

www.muldowneyrunning.com


Tuesday, December 30, 2014

TIME'S RUNNING OUT

If one of your New Year's resolutions is to run your personal best at the marathon distance, or if you'd like to get out of the cold and run a half marathon as a tune up for a future marathon, I have the race for you.

Give yourself some Valentine's Day love and run the 18th annual Myrtle Beach Marathon (Half Marathon, relay or 5K) on February 14. Check out: www.mbmarathon.com.

But time's running out.

When the ball drops in Times Square at midnight tomorrow night, discounted rates for the Myrtle Beach Marathon weekend races will expire. So register now.

You'll love the Myrtle Beach Marathon.

I ran the Myrtle Beach Half Marathon in 2012 and I thoroughly enjoyed it. The course is flat, fast, out-and-back, and scenic.

The average high temperature for Myrtle Beach in February is 61 degrees, so morning temperatures are nearly perfect, and by the time you're ready to celebrate your personal best, the conditions will be pleasant.

You can find great deals on hotels in the Myrtle Beach area for race weekend. Unlike mega-races in the big cities, Southern hospitality prevails in Myrtle Beach, as hotel and condo owners don't gouge the runners.

And, let me tell you, I've vacationed in Myrtle Beach for 25 years, and I can attest to the Low Country food as being the best anywhere. I suggest trying the she-crab soup.

My wife and I are both signed up for the half marathon, and we hope to see you there.

So, get out of the snow and cold for a few days and run one of the most well-organized, fast and fun races around on Myrtle Beach Marathon weekend of February 14.

For more blogs, books and running advice, visit: www.muldowneyrunning.com




CHESTER COUNTY RUNNING STORE-RUNNERS ASSISTING RUNNERS

Local running stores not only provide expert service and advice to runners from runners, but they provide services to the local running community. Next Wednesday, January 7, from 6:00 to 8:00 p.m., Don Morrison and the staff at the Chester County Running Store in Pottstown, http://www.runccrs.com/, will hold an indoor running night and Garmin Running Clinic. I'll be there to hold a book signing. Hope to see you there.


Monday, December 29, 2014

CHANGE YOUR SHOES

Yesterday I ran an 8-mile workout on a beautiful local river trail. Around mile 5 or 6, I felt some pain on the inside of my left knee. I was able to finish the workout strong, but last night, I experienced a slight but of discomfort as I walked around.

Back in the summer I tried a product which I found to be the most effective for knee pain. It is the Alpha Athletica Compression Knee Sleeve, which I highly endorse. I advertise it on my website, www.muldowneyrunning.com, and it can be found and purchased on Amazon.

My wife loves to borrow my running gear, and she felt the same about the Alpha Athletica Compression Knee Sleeve as I did, so she decided to "borrow" it. Today, when I needed the knee stabilization, it could not be found.

Rather than become upset, I reverted to a tried and true method of dealing with minor leg, knee, hip, or back issues.

 I changed shoes.

It is essential, in my opinion, to have another pair of shoes handy at all times. The spare pair should be a different brand, and preferably an entirely different style from what you're currently running in.

You see, running injuries begin from the feet and tend to work their way up your body. A slight change in the plant of the foot, and a minor ache is allowed to heal with little damage to your training regimen. That is the basic principle behind orthotics.

Today I made the radical shift from my Nike Free training shoes, which are light and glove-like, to a pair of Hokas, which are well-cushioned, but bulkier.

I was able to run 4 pain-free miles.

You can keep pairs of shoes for trails, roads, and even track work, but when an unwanted ache of pain appears, change your shoes and you will feel better.

Oh, and don't let your spouse borrow your stuff!




Sunday, December 28, 2014

40

In 1976, the United States celebrated it's Bicentennial. 200 years prior, the 13 British colonies boldly declared their independence from the mother country, and, eventually, the United States of America was born.

On a warm afternoon in May of 1976, in the small town of Jim Thorpe, Pennsylvania, nestled in the Pocono Mountains, and named after the famous Native American Olympian, I ran my first race. It was a punishing 10K event, which coursed down the mountain into town, and finished with a 2-mile uphill climb..

Early that year, after a 2-year hiatus from collegiate running, I decided to revive my running career. Some 122,000 miles later, I have never looked back.

Possessing running obsessive-compulsive order, I began to record my daily mileage and other pertinent running information into a logbook, which was actually a date book, given to me by my dad, from his place of employment.

Beginning on January 1, 2015 (and I have never missed a New Year's Day run) I will begin recording running data in a logbook for the 40th consecutive year.

When you compare the two logbooks below, you can see that, even though we have progressed from land lines to Smartphones, my method of recording my running statistics has remained primitive and very 20th century. My Garmin GPS watch enables me to record data from it onto my computer, but I still choose to put the pen to the paper.

Each day I record my distance, time, course and weather conditions.

A typical entry may looks like this:

48 degrees, drizzle
8 miles-Minersville-Bike Path
57:00

Track workouts are a little more detailed, but you get the picture.

I fully realize and accept that my method of recording my running stats is completely "old school," but no matter what method you choose, recording your running statistics will make you a better runner. You can evaluate what works for you and what doesn't. Some of my running friends keep track of mileage placed on their shoes through their logbook. Others express their feelings in their logbooks, for example, "Felt tired today."

 The possibilities are endless. You can make your logbook a novel, or you may keep it brief. So with only a few days remaining in 2014, resolve to keep a logbook of some kind in the new year. The secrets it holds will lead you to your personal best.

In my first book, "Running Shorts," I devote a chapter to this important topic, entitled simply, 'Logbook.' Both "Running Shorts," and my latest book, "Personal Best," are available at www.muldowneyrunning.com, at Amazon, Barnes and Noble, and Lulu.com


Saturday, December 27, 2014

REPRIEVE

Few people, except perhaps postal employees and folks who make a living by repairing telephone or electrical lines, appreciate pleasant weather conditions (or detest miserable ones) as much as runners. Most of us get out there and log miles in all kinds of weather. Today we are fortunate enough to have access to high-tech fabrics that make running tolerable, under the most wretched weather conditions.

Still, most runners desire those calm, sunny days, where the temperatures hover in the 50s or 60s.

In many of the northern areas of the Northern Hemisphere, those kinds of days usually bless us during a portion of the Spring and Autumn months.

Indeed, a year ago, snow covered the ground here in Pennsylvania, temperatures hovered in the 30s, and the Polar Vortex was about to strike.

Today, and for most of Christmas week, however, we received a reprieve.

Conditions were nothing short of magnificent today.

The sun shone brightly, the wind was calm, and the air even smelled sweet.

I waited until early afternoon in order to take advantage of maximum thermal heat, when the temperature hit 55 degrees, before I set out on my 5-mile run. Runners, walkers, and cyclists seemed to be everywhere.

It was great to be clad in shorts, but my long-sleeve top and t-shirt actually proved to be too much, as I overheated quickly.

The workout was exhilarating, but it wasn't enough. My dogs and I spent an hour walking through the mountain, and I still had time to rake some of the leaves I neglected to clean up in November. On December 27, it was simply too nice to stay indoors.

I'm sure runners up and down the east coast of America enjoyed the temporary weather reprieve. Rain showers will usher in a cold front tomorrow, and next week, temperatures will drop below freezing.

Appreciate every great day offered to us, and keep in mind that our best running days lie ahead.

Be sure to visit: www.muldowneyrunning.com


Friday, December 26, 2014

A PERSONAL BEST 2015

In less than a week we will begin a new year.

For many, this renewed trip around the sun is a time for renewal, promises, and goals.

For the new year, all of us seek to achieve our personal best.

Since I published my first book, "Running Shorts," in 2011, which was a chronicle of MY running life, I devoted my time to writing a book that would help to coach and inspire others to reach their personal best.

With goals and objectives ready to be launched next week, I truly believe that if you read my new book, 'Personal Best,' you WILL reach your personal best in 2015.

Visit my website, www.muldowneyrunning.com, and you can purchase 'Personal Best,' and 'Running Shorts,' for the lowest price of $9.99, and I'll personally sign the books for you.

You can also visit Amazon, amazon.com/author/joemuldowney, to learn more about me and my books, which are available on Amazon.

'Personal Best' is available for Kindle, and in both print and eBook form on Barnes and Noble.

Finally, you can take advantage of my publisher's sale at: www.lulu.com.

More blogs to come this week. I hope everyone is having a terrific Holiday season.


Wednesday, December 24, 2014

MERRY CHRISTMAS

To all of you who read my blog, here's a wish from my family to yours for a joyous, safe, and healthy Christmas, and a happy Holiday season.

Enjoy the company of family and friends. Tell stories and laugh. Honor those who are no longer with us be reliving their memories.

Merry Christmas to all!


Tuesday, December 23, 2014

MAINTAIN

Although I appreciate the discipline and the validity of those who adhere to a vegan diet, I have always been a proponent of the "everything in moderation" philosophy.

Now, I don't profess to be a dietitian, but I do believe that a varied diet, including a moderate amount of red meat once in a while, is acceptable. Loading up with fruits and vegetables, following the American Cancer Society's 'Nine fruits and/or vegetables daily' is a smart idea.

It is the Holiday season, however, and for many of us, healthy eating and drinking, at least for a while, often takes a back seat to celebratory indulgences.

The egg nog, homemade cookies and baked goods of all kinds, copious amounts of turkey, ham and stuffing, along with toasts of beer, wine, and spirits, add up the calories faster than Santa's sled on Christmas Eve.

Here in the hard coal region of Eastern Pennsylvania, we feature a patchwork quilt of third or fourth generation immigrants from Eastern Europe, Italy, and Ireland, most of whom arrived here in the late 1800s and early 1900s to find work in the coal mines.

Over the Holidays, many of us concoct an old-fashioned Christmas libation brought to us by our Eastern European ancestors called, "boilo."

The tasty drink is a mixture of oranges, lemons, cinnamon sticks, and other spices, mixed with ginger ale, and spiked with either whiskey, or a stronger spirit. It is heated when prepared, and heated to be drunk.

Boilo warms the body on a cold winter night. It can also knock you on your ass if consumed in large quantities.

So, with all this food and drink, and a workout schedule to worry about, what is a runner to do?

That's easy.

Maintain!

Shake off the food and drink from the night before and make sure you slog out a few  miles in the morning.. Now is the time of year to allow your body, nicked up from hard training and racing, to heal. Miles can be slow. The watch may be left at home. Sweat out the poison; allow the oxygen to evaporate the food and drink hangover.

When the New Year's festivities have ended, mark January 2 as your time of renewal. Slowly build yourself back up by logging lots of miles during the month January.

Lighten up.

Enjoy the Holiday season with your family, because that's what the Holidays are all about.

Remember, everything in moderation.

Don't slide back.

Maintain.

When you do, the New Year is sure to bring a personal best.

For more, visit: www.muldowneyrunning.com






Sunday, December 21, 2014

COMING OUT OF THE DARK



At 6:03 pm., we here in the Northern Hemisphere began to come out of the dark.

Well, astrologically, that is.

The sun's path has reached its southernmost position, and now will advance northward.

The Winter Solstice is 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 running weather and climate in the chapter entitled, 'Seasons,' in my book, "Running Shorts," and in the chapter "Your Seasons,"in my latest book, "Personal Best," available at: www.muldowneyrunning.com

Happy Solstice Day to All!




Saturday, December 20, 2014

THAT'S A STRETCH!

I guess I'm pretty "Old School."

Is that because I'm pretty old?

Nah!

Pre-training stretching for me usually includes about one minute of disjointed gyrations that may look to some as though I've just been tasered, or attempted to perform a "crazy old uncle" dance at a wedding.

My philosophy has generally been, "I'll stretch out and warm up during the first mile."

This philosophy has long been shared by my oldest continuous training partner, Brian Tonitis. Brian and I have been training together since 1978. And he's no slouch. Back in the 80s he ran a personal best marathon time of 2:39 at the Philadelphia Marathon. Then, he transitioned into cycling and also became an accomplished triathlete.

Last Sunday, during a 7-mile run, on which we lamented about our numerous aches and pains, common after you've logged over 100,000 miles in your life, Brian uttered a shocking confession: for the past several weeks he's been enrolled in a yoga class!!

"Say it ain't so," was my initial reaction.

My oldest running mate Brian?

This guy is one of the most cynical running traditionalists I've ever known.

"It's really helped me bud," he stated.

"And it's really hard," he added.

Brian may be a running cynic, but no one does more research on running, cycling and fitness than he.

If he's tried yoga, there's got to be something to it.

Thirty-eight years of running have rendered me totally inflexible. What's more, my recovery from two torn hamstring tendon tears (perhaps a result of not stretching enough?) have produced increased soreness in my hips and lower back, while the hamstring itself seems to have completely healed.

So, I decided to give yoga a try.

I went to You Tube and found "Yoga Practice For Runners."

https://www.youtube.com/watch?v=of2spyCtUkw

It's great, and I'm hooked.

Now, I only lasted 10 minutes, but I feel better, and I'm determined to continue.

I certainly don't expect to dunk a basketball anytime soon, and I'm not going to be able to do "The Pretzel," but this old-timer has discovered yoga, and it's really cool.

Who says you can't teach an old running dog new tricks?


Friday, December 19, 2014

SOUTHERN CHARM



As we approach the Winter Solstice here in Pennsylvania, I'm already tired of looking at our official winter colors: brown and gray. The lyrics of a Jimmy Buffett song fill my head, "I wanna go where it's warm."

My running getaway running plans include a trip to one of my favorite cities: Charleston, South Carolina.

Charleston, South Carolina is one of the most beautiful, historic places in the country. The gorgeous southern city features terrific restaurants, friendly people, and fabulous weather...even in January.it is rich with history, and many historic buildings date back to the 1600s.

Charleston is a runner-friendly city. It hosts one of the largest races in the country, the Cooper River Bridge.

I plan to run the half marathon; while my wife will participate in the Shrimp and Grits 5K. (How great is that name!!)

We plan to reward ourselves after the race with some she crab soup as well as other low country menu items

Check out the Charleston Marathon weekend, January 16-17. http://www.charlestonmarathon.com

The weather will be perfect and the course is flat.


 Stop by the race Expo on Friday, January 16, where I plan to deliver two seminars.

 Hope to see you at the Charleston Marathon.

And remember to visit: www.muldowneyrunning.com for much more running stuff.



Thursday, December 18, 2014

FOR THE RUNNER...


"Personal Best," my latest book, is written to help every runner, of all ages, sexes, and ability levels achieve his or her personal best.

With the New Year rapidly approaching, we are setting our running goals for 2015. This book will help you achieve those goals.

At my website: www.muldowneyrunning.com, you can 'one stop shop' for books, blogs, personal training, and advice. On my website you will find the lowest prices for my books, and I'll personally sign copies for you.

Also, check out my Amazon Author link below for book information.

Here's wishing you and yours a joyous Holiday season.

http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2







Wednesday, December 17, 2014

ESCAPE

Here in northeastern Pennsylvania, the sun hasn't appeared in the last nine days. Prior to that a surprise snowstorm dumped eight inches of snow in our backyard.

And it's not winter yet.

Although roads are currently dry, forecasters are talking about a winter storm on Christmas Day.

Training outdoors in northeast winter weather is a challenge, to say the least. And when winter weather rears its ugly head before Thanksgiving, as it did this year, we are looking at a full four months until pleasant conditions reappear.

I use the winter months to grind out the miles. Throughout my 38-year running career I have often logged more miles in January than in June.

I can accept my fate when it comes to miserable conditions in December and January, but by the time February rolls around, it's time to escape.

After the publication of my first book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," I traveled to race expos around the country to interact with runners and to sell my books.

In February 2012, I went to the Myrtle Beach Marathon Expo, and I ran the half marathon the next day.

There's nothing not to like about Myrtle Beach, South Carolina. I have vacationed there for more than 20 years because of the southern hospitality, the beautiful climate, the terrific, affordable restaurants, and reasonable lodging.

The Myrtle Beach Marathon course is flat, fast, and scenic. Mid-February weather is usually marathon-perfect, with an average high temperature of 61 degrees, and hotel deals are phenomenal. What's more, the Myrtle Beach Marathon is not a mega-race. The start is not congested, and the field manageable.

Putting a race like the Myrtle Beach Marathon on your schedule gives you something to aim for on those bleak winter days when you'd rather not train.

My wife and I are going back to run the half marathon in February. And talk about a romantic runner's weekend? This year's race will be held on Valentine's Day.

Visit http://www.myrtlebeach.com/marathon/ for more information on the 18th Annual Myrtle Beach Marathon.

For more blogs, my latest book, "Personal Best," and other running stuff, visit my website: www.muldowneyrunning.com.


Tuesday, December 16, 2014

THERE'S STILL TIME!

Christmas is nine days away, and I'm sure you're still looking for an inexpensive gift for the runner on your Christmas list.

If you visit my website: www.muldowneyrunning.com, I will guarantee you a signed copy of my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," and/or my latest book, "Personal Best," for the special Holiday price of $9.99+Shipping and Handling.

"Running Shorts" is a book of my experiences as a competitive, national class runner since 1976. I offer advice, lighthearted stories, and plenty of running history in "Running Shorts."

If you plan to become a better runner in 2015, "Personal Best" is the book for you. I have written it as a recipe book for running success. Personal best can be defined in many ways. When you read "Personal Best," you WILL reach your personal best.

My books are also available on Amazon, Barnes and Noble, Lulu.com., and in the iTunes Store. "Personal Best" is
also available in eBook form.

Here's wishing you and your family a joyous and healthy Holiday season, and a successful running year of 2015.




WARDROBE DECISION

Forget about what to wear for the office Christmas party, or for the big wedding you've been invited to. Your most important wardrobe decision occurs whenever you decide to go outside for a run.

Let's face it, running is hard work. There are no time outs, no breaks in the action. Comfort is the key.

One of the biggest mistakes beginning runners make is overdressing.

When we run, the body produces an incredible amount of heat.

What happens when we overheat?

We sweat.

We sweat because water has a cooling, temperature regulating effect, something we don't want on a frigid winter day.

The quick-wicking fabrics of today are fantastic, and are a must for every runner. From socks to hats to base layers, spend the extra money and invest in staying dry in order to maximize comfort while on the run.

What's more, create a vast wardrobe of running clothing to fit your needs for 365 days a year of potential running.

You can start with your feet, which are fairly important components of your running frame. Rarely are your feet going to get cold when you run. Constant movement keeps them warm, but they must be kept dry. For that reason, a dry-wicking material is essential.

Let's move up to the legs. Again, constant movement keeps our legs relatively warm. We all know a few runners who NEVER wear anything other than shorts, and that's fine if it works for them. For me, the 40s is the benchmark. If it gets below about 45 degrees, I'm wearing tights.

As we move up the body, guys, be careful in the area of the shorts. When temperatures drop to the single digits, I always wear undergarment shorts under my running shorts. You know how much it hurts when fingers get numb, then thaw out...well, private parts feel the same, and it's not pretty!

Today's temperatures are in the 40s. For my run today, on top I plan to wear an Under Armour turtleneck, covered by a t-shirt. I'll  wear tights as well. When temperatures drop to the 30s, I'll add a vest, and in the 20s I'll go with a full jacket.

Back to the "vast wardrobe" concept. I know which of my shirts, jackets, and tights are warmer and which are lighter in weight. I select the proper one based on the conditions of the day.

On the coldest of days, I will only wear the aforementioned three top layers.

I wear a hat when the temperatures are below freezing.

In Polar Vortex conditions, I'll wear a face mask of some sort. (avoiding banks and convenience stores)

My hands are always cold, so I'll war painter's gloves when it's under 50 degrees, heavier gloves as it gets colder, and mittens in bitter cold conditions. Gloves separate your fingers, whereas mittens keep them together, sharing heat from finger to finger. Therefore, mittens are the best in frigid conditions.

Long sleeve compression shirts get me through days in the 60s. Short sleeve compression shirts take me to about 75 degrees, and above that I'm shirtless.

In rainy conditions, again, invest in good, waterproof apparel, and you'll remain comfortable throughout your workout.

Keep a close eye on the weather conditions prior to your workout, dress accordingly, making the proper wardrobe decisions and you can comfortably run outdoors every day of the year.

For more advice, blogs, books, and coaching, visit: www.muldowneyrunning.com


Monday, December 15, 2014

TECH, TECH, TECH

'My philosophy, then, is “tech it up baby.” Whether it’s shoes or goos, utilize all that’s out there. Keep yourself warm and dry, and look good in the process. Use every byte of statistical data that will enable you to log more miles and achieve better times. Jump on the treadmill to avoid that icy day. Purchase a TENS machine in order to electrocute an injury. Listen to your favorite music safely as you run. Get the app that suits your training needs. Employ the great power of social media to communicate with runners in your neighborhood and around the world. Gather information and advice that will improve your running and keep you healthy. Read blogs, especially, of course, mine: www.runningshorts09.blogspot.com. They are short reads, and can often be quite valuable as well as entertaining.'

The chapter is entitled, 'Tech It Baby.'

It is one of the chapters in my latest book, "Personal Best." www,muldowneyrunning.com

I wrote the book in order to arm your running arsenal with as many weapons as you need in order to achieve your personal best.

And as we prepare to enter 2015, this veteran of "sweatsuits," hand-held watches and courses run without GPS devices, absolutely loves all the great stuff out there for runners these days that I'll categorize as "Tech" stuff.

When I send this blog into cyberspace, sharing it from Indiana to Italy; from New Mexico to New Zealand, I'll don my lightweight, quick-drying base layer shirt, link in my GPS watch, fire up my iPod with some Christmas music, and I'll be off.

Heck, I might take a selfie, I'll share my workout with my running friends on a great website: Running for the Health of It, where yesterday I received a snowy post from a member who lives in Alaska, as well as one from a member who resides in Mississippi. who was running in his singlet and shorts.

Yesterday I wrote a training program for a runner in Singapore. I hit the 'send' button and he had his training program instantly.

Remember, when I started in this running business, there were no goos, no sophisticated tracking in marathons, no Gore-Tex, no heart monitors.

Use all of it!

And here's the great thing about our great sport.

Sometimes it's fun to use NONE of it.

Lace up the shoes, throw on shorts and a top and run on the beach. Keep the watch (and the phone) at home. Don't put anything in your ears and go.

Be the first one to run on a snowy trail, or take in the autumn foliage.

Smell the sweet spring air.

But, it IS really cool to tech it, baby!

So, now I'll share something from You Tube, which is also on my iPod power playlist.

Happy Holidays from the Dropkick Murphys





Saturday, December 13, 2014

ALPHA ATHLETICA COMPRESSION KNEE SLEEVE

If you run long enough, sooner or later you are going to experience knee pain.

Now, don't listen to the naysayers who proclaim, "Running will ruin your knees." Statistically, statement is completely false. Obesity will ruin your knees a lot more quickly than running.

Nevertheless, knee discomfort plagues many runners.

When a knee issue arises, many of us ascribe to the RICE method of rehabilitation: Rest, Ice, Compression, and Elevation.

Over the years, I haven't had trouble with the rest, ice, and elevation components, but I could never find a compression knee sleeve that provided the compression I required without feeling heavy, bulky, or restrictive.

Then this past summer, I tried the Alpha Athletica Compression Knee Sleeve.

It is, by far, the best product I have ever used for my knee. It is lightweight and non-restrictive. It holds its elasticity and is quick-drying. I would recommend this product to athletes participating in any sport.

I did have one problem, however. My wife, in preparation for her first half marathon, injured her knee, and decided to "borrow" my Alpha Athletica Compression Knee sleeve. She has since adopted it as her own.

So, for the Holiday season, the Alpha Athletica Compression Knee Sleeve folks have solved that problem. Use the special promotional code: XMASBOGO, and when you buy one Alpha Athletica Compression Knee Sleeve, you'll receive another absolutely free.




best. It is lightweight and non-restrictive. It holds its elasticity, and is cool and quick-drying. I am very impressed and would recommend it highly to athletes participating in any sport.

Friday, December 12, 2014

LIFE CHANGING


My first book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," consisted of tales and wisdom accumulated throughout my running career, dating back to 1976.

At race expos around North America, promoting that book, I met thousands of runners, of all ages and abilities, and, in preparation for my next book, I assessed what they, the runners, hoped wished for in their running lives.

The answer was simple. In a variety of ways, and for many reasons, all runners are on a quest to achieve a personal best.

In my book, "Personal Best," I have attempted to guide the reader toward a personal best, and have offered examples of folks who have, for very personal reasons, earned their personal bests.

But, in the middle of writing the book, I ran the 2013 Boston Marathon. 

From that point, my course was altered, as was my outlook on life.

With each word, each, phrase, each sentence, I needed to tell my story of the 2013 Boston Marathon, and the tragic events that surrounded it. I truly believe, when you read this account, you will become a better runner and person. You will have taken a giant step toward achieving your personal best.

Below is the Preface of "Personal Best."

Check out my webpage for my Christmas special on both of my books. www.muldowneyrunning.com

Also, visit my author page on Amazon: http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2 to find out what people are saying about "Personal Best."


PREFACE-"Personal Best," by Joe Muldowney


August 1, 2014

     On September 12, 2012, I began writing “Personal Best.”

     My intent was to offer a road map to runners of all abilities, based on my experience, in an effort to guide readers of the book toward achieving their personal bests. I hope the rest of the book meets that objective.

     On April 15, 2013, though, everything changed.

     My wife and I were witnesses to terror. We experienced evil in its most vile form as it manifested itself during one of the world’s purest sporting events.

     Before the pages of this book celebrate what we do on a daily basis, I feel compelled to share the events of that tragic day with you the readers.

     Therefore, I have positioned the chapter, ‘Was That Thunder,’ in its rightful place, at the beginning of the book.

     All runners from everywhere on the globe have been touched by the events of that April day. The celebration of joy and the deep bond that exists between the Boston Marathon runners and the Boston Marathon spectators was, for a few tragic seconds, shattered on Boylston Street.

     As quickly as the terrorists had completed their despicable acts, the bond between runners and those wonderful Boston Marathon spectators coalesced. All joined to assist the victims. All cooperated to bring the perpetrators to justice.

     In the weeks and months that followed, runners in races around the country did their best to assist the wounded spectators who have always done their best to assist the runners.

     My first chapter is my personal, on the scene account of the events.

     This book is dedicated to my soulmate, my wife Christina. On the streets of Boston on that April afternoon, I recognized how short and fragile life can be, and how much I need her in my life.

     In that light I also dedicate this book to the people of Boston, who have embraced the runners of the Boston Marathon for 118 years.


     Thanks to you we have all become Boston Strong.


Thursday, December 11, 2014

THE PEOPLE'S SPORT?

Last Saturday evening I participated in a book signing event with good friend, fellow author, coach and runner, Mark Will-Weber. Between the two of us we have participated in thousands of races, covering distances from the mile to the marathon, dating back to the late '70s.

We both lamented the fact that many races have become "corporate" these days gouging participants with exorbitant entry fees, while reducing prize money for elite runners, and often filling the pockets of race directors.

Mark noted that running has always been a "people's sport," not a country club endeavor, and that some races are pricing competitors out of the sport.

I agree with that assessment.

First, let me qualify by stating that, directing a race, even on a minor scale, is a monumental, thankless task. Race directors spend long hours in an effort to conduct a safe, successful event.

Nevertheless, there are races, big and small, that have kept the needs (and the budgets) of runners in perspective; while others have not.

An article in Bloomberg News, from February 10, 2012, entitled, "High NYC Marathon Entry Fee Chases Away Runners," illustrates the point.

(Bloomberg) -- "Danielle Gall, a member of the New York Road Runners, can't convince herself to run in the organization's flagship race. The New York City Marathon has gotten too expensive.
“I just can't stomach paying that much,” Ms. Gall said of the race, which raised the price $60, to $255, for U.S. residents and $63, to $347, for international runners, citing increased costs. “I'm afraid it's becoming an elitist sport that nobody can afford.”
Ms. Gall, a 40-year-old Manhattan physical therapist who has run the race five times, plans to register for the California International Marathon in December. She's doing that even though her qualifying time of 1 hour, 31 minutes and 2 seconds in last year's NYC Half Marathon gives her automatic entry into the longer New York event.
More marathoners like Ms. Gall might soon revolt against marquee races if prices continue to increase, said Rick Nealis, race director of the Marine Corps Marathon in Arlington, Va. He said runners may instead choose his race, with what he says is a cheapest-in-the-U.S. price of $92.
“I'm concerned about the sport,” said Ms. Nealis, a 58-year-old former Marine. “When are we going to price ourselves to the point where people stop coming?”
Tad Scepaniak, a real estate consultant from Atlanta, entered the lottery for the 2012 New York marathon when it opened on Jan. 2, calling it a “once in a lifetime” race. That doesn't mean he wants to get picked.
Last week, Mr. Scepaniak, who has run three 26.2-mile races in the past two years, also signed up for the Chicago Marathon, which costs $105 less than New York's $255 entry fee.
“It's excessive,” Mr. Scepaniak, 37, said of the New York race. “Especially for a race that size, with 45,000 people, it seems excessive for what you get out of it.”
Mr. Nealis's Marine Corps Marathon is the fourth-most attended race in the U.S., with 30,000 runners registering last year. Only New York, Chicago and Boston attract more. It's also the country's only marathon with all entry fees below $100, according to Mr. Nealis.
“I'm against taking these prices through the roof,” Mr. Nealis said."
I've run the New York City Marathon four times during my career, but, at that price, which I'm sure is even higher now, I'll never run it again.
All of you, I'm sure, have looked at certain race entry fees and said, "What?"
Runners and their families fill the hotels and restaurants for several days on marathon weekends. Often, even those places raise their prices in an effort to exploit the participants.
I can offer two examples, though, of quality events, and race organizers in my local area that offer well-organized, popular races, at runner-reasonable prices.
Check out Pretzel City Sports in Reading, Pennsylvania. www.pretzelcitysports.com Ron Horn offers terrific races that are reasonably priced and very popular. His Third Thirsty Thursday races during the summer months, and his Shiver by the River races in the winter attract thousands of runners. Throughout the year he offers a variety of both trail and road runs that are always runner-friendly.
If you haven't run the Run for the Diamond 9-Mile race www.runforthediamonds.com, held in Berwick, Pennsylvania, on Thanksgiving Day, you should put it on your runner's bucket list.
This race began in 1908, and continues today. The course is challenging, the crowd support is terrific, and, yes, diamonds are offered as prizes to top finishers, and get this...the entry fee is $25.00!! That's right: not $250.00, but $25,00.
What, then, can we do?
I suggest not only boycotting races that are grossly overpriced, but write to the race director explaining why you have chosen to run another race. Also, use social media or blogs to voice your opinion. And, finally, find out where your entry fee is going. If charities are receiving a large portion of your fee, that's terrific.
It's a buyer's market out there. Races are everywhere these days. Be selective. Don't be ripped off.
Let's take it back and make running the people's sport again.
For more blogs, books, running advice and coaching, check out: www.muldowneyrunning.com

Wednesday, December 10, 2014

WOMEN RULE!


At my seminars at race expos around the country, and in the chapter entitled, 'What Are You  Running From,' in my latest book, "Personal Best," www.muldowneyrunning.com, I talk about the importance of running for women.

More women are running and participating in races than ever before. And it's no wonder.

Most women can accomplish in an hour what it takes us guys to accomplish in an entire day.

Women have been "multitaskers" before the word was invented.

So, for many women, I believe it is absolutely essential to carve that time out of a busy schedule to set aside time for training and racing.

And, many women are doing just that.

On October 20, Rachel Bachman, writing for the Wall Street Journal, penned an article entitled, "The Half Marathon Achieves Its Personal Best."

She writes:

"Nearly two million people finished a half-marathon in the U.S. last year, an all-time high and a fourfold increase from 2000, according to industry tracker Running USA. The 13.1-mile half-marathon now counts more than three times as many annual finishers as the 26.2-mile marathon.
Fans of the half-marathon say it is long enough to present a challenge but short enough that novices can train for it in a few months. It’s also gentler on the body. With proper training, half-marathoners can avoid some overuse injuries common to marathoners, such as stress fractures and joint irritation, says Kelley Anderson, primary-care sports medicine physician at the UPMC Center for Sports Medicine in Pittsburgh.

“I can walk after a half-marathon,” says Teri Romero, a 44-year-old mother of three in Fremont, Calif.

About 61% of all half-marathon finishers last year were female, an all-time high for any standard-distance race. Women are more likely than men to form training groups—one nationwide running club is called Moms Run This Town—and use social media to talk about races, says Ryan Lamppa, a former Running USA researcher who now runs a media and event marketing company.

Fast, slender men led the first American running boom, in the 1970s and ’80s. But women of all shapes and sizes are leading the second running boom. Mr. Lamppa, the running analyst, traces its start to Oprah Winfrey ’s running the 1994 Marine Corps Marathon. Ms. Winfrey’s 4½-hour finish persuaded millions that they, too, could run long distances."

Six out of every ten half marathon finishers are women."

Three weeks ago, after I crossed the finish line at the Philadelphia Half Marathon, I waited for my wife, who completed her first half marathon in a fine time of 2:16. I'm going to say that I estimated that at least 7 out of 10 finishing in that time frame were women.

Keep it up ladies!

Running has become YOUR sport. Elite women are running faster times than ever before, and the masses of women participating in races continues to grow.

Women have successfully smashed running's "glass ceiling," and from here, the sky's the limit.
                                 Samantha Snukis, Elite Runner from Saint Clair, Pennsylvania

Tuesday, December 9, 2014

RUNNING FROM WHAT?


Following is an excerpt from my latest book about running, "Personal Best." The book is available on my website: http://www.muldowneyrunning.com, on Amazon, Barnes and Noble, Lulu.com, and in eBook form.

Check out my Amazon Author page at: http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2

On my website, I can offer my books, both "Running Shorts," and "Personal Best," at the lowest price of $9.99+Shipping and Handling. I'll sign a copy for you and get it out to you immediately.

I hope you enjoy this excerpt from the chapter of "Personal Best entitled, 'What Are You Running From?'

     " My post-snowstorm schedule begins with shoveling and sweeping the snow from my property, followed by lunch and a warm beverage, such as hot chocolate. Then, after a brief rest, I don my winter running gear and prepare for a few slow, dangerous miles on snow-covered roads, narrowed by the newly created snow piles. I personally resent the “You should be doing THIS” comment as somehow suggesting that my vast personal wealth allows me to hire a team of snow clearing professionals, who perform the task for me.

     The winter of 1993 featured a number of storms that kept us buried throughout most of the season. At the time, I served as mayor of the City of Pottsville and its 16,000 residents. It was not a pleasant time to be a long distance runner. Ice and snow covered most outside surfaces for most of the months of January, February, and March. Conditions were so bad that many Pennsylvania schools cancelled classes for an entire week.

     During one late afternoon run, an older gentleman stood, digging out his car, which sat buried beneath a dome of heavy snow. He dug frantically, hurling the snow into a huge pile in front of the vehicle. He appeared to be tired, cold, and frustrated. My running partner Mike Dicello and I had just embarked on a 7-mile run. The sight of two runners, clad in tights, chatting as they loped along the slippery surfaces was apparently too much for man to bear. And when he recognized one runner as the mayor, he exploded, “Hey you.” I ignored his rudeness and continued to run. Relentless, he continued, “Hey you. I’m talking to you. Get back here.” The final statement caused me to reach MY breaking point. I spun 180 degrees on the slick, snow covered road, confronting the gentleman face to face. He proceeded to instruct me on the proper snow plowing and removal techniques that the professionals of Pottsville’s Department of Streets clearly had not mastered. Irritated, I asked him when he had last driven a snow plow, and he did not reply. After a heated discussion, in which I am sure I forfeited his future vote, I continued, to his dismay, on my training run.

     More recently, a much more pleasant gentleman, shoveling a less voluminous snowfall, observed my presence as I ran by. In a jovial manner he asked, “What are you running from?”

     Normally, I would reply with a sarcastic or an irreverent reply, but instead I shrugged my shoulders and pondered his question as I continued.

     So what ARE we running from?

     Ben Franklin once said that the only things we can be sure of in life are death and taxes. Runners remain a few steps ahead of the Grim Reaper. He’ll eventually get us, but he’ll have to catch us first. Unfortunately, however, we can’t run from the IRS.

     Our lives have become so complex these days that, sometimes, it seems as though we have very little control over them."



Monday, December 8, 2014

BAND OF BROTHERS

We fought, we clawed, we strongly disliked each other.

We were bad asses.

In distances from the 5K to the marathon, we traveled, like gypsies, from our home base in Pennsylvania, to races in New Jersey, Delaware, New York, Maryland, and D.C.

5Ks were smoked in the 15-minute range, half marathons were under 1:10, and marathons dipped into the low 2:20s.

And lest you think I'm sitting in my recliner, picking these times out of the air, or exaggerating, even by a second, check results from the Boston and New York City Marathons, The Philadelphia Distance Classic, and the Cherry Blossom 10-Miler in Washington, D.C.

Although we lived 100 miles apart, a gritty, tough runner from south central Pennsylvania, John Ausherman, and I seemed to encounter each other at every big race. In Philadelphia, Boston, and Washington, D.C., we always seemed to finish seconds apart. He'd take me in one race, I'd edge him on another.

We rarely spoke, as we were fierce rivals.

Twenty two years ago, on a Myrtle Beach vacation, we randomly encountered each other, along with our families. We spoke, trained together throughout the vacation, and, today, I am privileged to count him among my dearest of friends.

We get together several times a year. Our wives are like sisters. We have attended each of our daughters' weddings. My son thinks of John as a father-figure, and I think John's children: Lindsay and Tommy, as well as his son-in-law, Ray, are among the finest folks on this planet. Lindsay and Ray's daughter, Riley, is an adorable little girl, who possesses her parents' pleasant demeanor as well as their sense of humor.

Mark Will-Weber was one of the Lehigh Valley's finest runners. My rivalry was never as intense with Mark as it was with John because, frankly, Mark usually kicked my butt in races.

We became and remain friends. Mark went on to distinguish himself as a respected coach and the author of several running books.

His latest work, however, is not a book about running. It is a book about presidential drinking habits, entitled, "Mint Juleps With Teddy Roosevelt: The Complete History of Presidential Drinking."

Last week Mark held a book signing at a running specialty store in Emmaus, Pennsylvania, called Runners Inn.

In a gesture of remarkable friendship, Mark reached out to me and asked if I would join him to sign and sell my books, "Personal Best," and "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes,"www.muldowneyrunning.com with him. We spent the evening reminiscing about our glory days of running, as well as signing our books.

Friendships forged on the roads, trails and in races are friendships that last a lifetime. My friends, like John and Mark know the value of hard work and dedication. They applied it to their remarkable running careers, and they have applied it to their lives. What's more, they continue to pay it forward and to pass on their running legacy. Mark continues to successfully coach runners, and John Ausherman dedicates many hours each year to conduct the Tom Ausherman 5-Mile Run, in honor of his father, held each year in Chambersburg, Pennsylvania.

Running is more than a sport, it is a brotherhood and sisterhood.

If you appreciate and cherish your running friends as I have, you will possess true, loyal friendships for the rest of your life.
John and Lindsay Ausherman-Richards
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Saturday, December 6, 2014

IT'S THE HOLIDAY SEASON-POWER DOWN

This morning I received an email from a very fine 52-year old runner I have been coaching. He's running the Boston Marathon in April, and he's had a terrific year of racing in 2014, and hopes to break 3-hours at Boston.  I think he will.

He has a 10K race coming up on December 13, and had a couple others scheduled in late December and January.

He amended his schedule, and his December 13 will be his last race for a while. He admitted he was "burned out," and requested my advice regarding his decision to scrap racing for a while.

 I said, "Amen!"

On Thanksgiving Day, I stayed off the grid. It's frightening how we become tethered to these electronic devices. Later in the evening, I logged on to see numerous pictures of Turkey Trot races,,,EVERYWHERE!

This month, there will be Jingle Bell Jaunts, Santa Sleigh runs, and Frozen 'Everything' races, and that's terrific.

I go back to prehistoric times when we were often forced to drive for two hours in order to find a race. So, I applaud the ability of us to be able to attend races, of all distances, on all weekends.

Having said that, I have found that, from around mid-December, and for the next 4 to 6 weeks, it's not a bad idea to "power down" a bit on racing.

For most of us, the weather is nasty, surfaces sometimes become treacherous, many of us have run fall marathons, and, of course, the Holiday season is here.

My formula has always been to run that late-season marathon, throw in a pre-Christmas race, then pile up the easy miles throughout January in preparation for a spring marathon effort.

Racing is great, but with the ability to attend races on 52 weekends of the year, it does a runner good to avoid the aforementioned "burnout," and giving racing a short winter break. When you toe the line for your first race after your break, you'll feel refreshed, and your legs will reward you with a fast race time.

Check out more running 'stuff' and advice at: www.muldowneyrunning.com


Thursday, December 4, 2014

RUNNING AND DRINKING

I'm pleased to be joining my old friend, runner, coach, and accomplished writer, Mark Will-Weber, at the Run Inn in Emmaus, this Saturday, from 5:00-8:00, for a co-book signing. Pick up my books about running, and Mark's new book about presidential drinking, and your Holiday reading list will be complete.

Joining our Funky Sweater party is Author Mark Will-Weber! He will be selling and signing his latest book 'Mint Juleps With Teddy Roosevelt: The Complete History of Presidential Drinking' along with his earlier works! The 'Quotable Runner' and 'Run for the Diamonds'

We will also have Joe Muldowney author of 'Personal Best' and 'Running Shorts' in the shop selling and signing his books!
http://muldowneyrunning.com/

These are great gift ideas for the Holidays, and for each book that you purchase we will give you an Emmaus Run Inn gift! Hope to see you on Saturday from 5-8!

http://www.huffingtonpost.com/mark-willweber/drinking-with-the-presidents_b_6057024.html

Friday, November 28, 2014

BLACK FRIDAY TO CYBER MONDAY

From now until Cyber Monday,December 1, if you visit my website,www.muldowneyrunning.com you can purchase my latest book, "Personal Best," at the lowest price ever offered: $9.99+Shipping and Handling. My first book, "Running Shorts," is available for the same price. AND, I'll be happy to personally sign the copies for you and get them in the mail promptly.

My books make great Holiday gifts for runners, or for those who need inspiration to run.

Check out a description of my latest book, as well as reviews from readers of it at:

http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2

                    Jen Burgess, featured in the chapter, "Extraordinary, in "Personal Best"