GOOD RIDDANCE!!!

Ok, the statistics are in.

Despite the "Polar Vortex,"  winter storm watches, warnings, and school delays, statistically, according to our local meteorologist, January 2014 did NOT rank among the coldest of the past century. In fact, several Januarys in the past 30 years have been colder. But, statistics aside, I think most of us will agree: January 2014 really sucked!!

When the temperatures weren't hovering around zero degrees, it was snowing. When balmy temperatures hit the 20s, wind chills brought things back down to zero. An ice storm forced me to crawl across a road near my home. Now, I'm not talking about my pace, I mean I actually crawled!

I know, I know, "You live in Pennsylvania, what do you expect in January?"

Ah, I beg to differ. My running friend from Grenada, Mississippi, Felix Shipp, woke up to a to a temperature of 10 degrees this week. It was cold enough to freeze his grits! My daughter, now living in the tropical climate of Charleston, South Carolina, saw some good old Pennsylvania snow, and we all know what happened in Atlanta. But before we decry global warming, or fret over the coming of a second Ice Age, be comforted in the fact that, of the past 10 Januarys, 5 have been below normal in temperature, while 5 have been above normal. Despite that balance: this January really sucked!

But, help is on the way. In less than two days, a mere three hours west of me, in the tiny burg of Punxsutawney, the furry little rodent, Punxsutawney Phil, will grace us with his annual prediction. At dawn, 7:27 a.m., he will emerge from his temporary home on Gobbler's Knob (you can't make this stuff up), in a somewhat stupefied state, held by a top hatted, tuxedo-wearing gentlemen. If he sees his shadow, we are in for 6 more weeks of winter. If not, spring is, "Just around the corner."

So, here we are, smack in the middle of the Information Age, and we place our weather hopes in the claws of an oversized rat?

How primitive!

 How ridiculous!

Wait a second.

We watch guys with slicked down hair, spouting pithy puns, as they opine about storms that never arrive, or those that were supposed to miss. They work in a profession that aims to be correct about 50% of the time. They show us their fancy maps with all the fancy colors, then they joke with the anchorman. Somehow they seem to think that if they are delivering their report outside that they'll actually get it right. At the 2012 Boston Marathon, the long range forecast, 10 days out, predicted highs in the 60s. The temperature at the starting line topped 80 degrees.

Bring on Punxsutawney Phil! Heck, his prediction can't be any worse than the 6 O'clock News weather "experts." He, too, has a 50% chance of being right.

Enjoy your Groundhog Day, which this year falls on Super Bowl Sunday. And if you're in my neck of the woods, stop by for some chips, salsa, and groundhog stew!

                                                    Greetings from Punxsutawney Phil

WE'RE NOT IN THIS ALONE

Although running is an individual sport, and it is we who put one foot in front of the other and go as fast as we can for as long as we can, we truly owe our running success to the members of our team.

On the front line is our family. They enjoy our highs and endure our lows. They are there for us during the best and worst of times.

Our training partners are also an integral component of our team. They arrive at our doorstep when they say they will, and they pull us through workouts that we may not have done without their companionship.

And, to keep us "running," in every sense of the word, we need our medical team. It's debatable as to whether the human body was constructed to run 26.2 miles, but what's not debatable is that our fragile bodies sometimes break down.

Today, after a few months of frustration, I returned to my physical therapist. After tearing two hamstring tendons in May, my left leg remains weak and wobbly. My physical therapist, Joe Halko, a former football player at Temple University, is knowledgeable, encouraging, and brutally realistic. He lets me know exactly what I should do and what not to do. His sessions are as therapeutic mentally as they are physically. He tested, evaluated, and informed me that if I were a sprinter that my career would be over. I assured him that, although I've been accused of many things, being a sprinter has never been one of them.

His treatment plan for me seems sound. The rest is up to me.

My family doctor runs a 4-hour marathon, my podiatrist is an avid cyclist, my chiropractor was formerly a wide receiver for the Denver Broncos, and my dentist runs 5Ks. When I visit members of my health care team they know me and are familiar with my running addiction. They treat me accordingly.

Make sure you are surrounded by a good team. The team members will extend the quality and quantity of your running life.

Here's a toast to our running "Team."

A TRUE WARRIOR-HERO

It was 12 degrees when I stepped out the door to run today. The weather has been horrendous for the past several weeks. Training on a weak, healing hamstring is frustrating. I came home today and tore open the most expensive electric bill I've paid in my entire life. The car is dirty, the garage is a mess, I'm tired of winter...wah, wah wah.

 It doesn't matter!!!

This morning, as I dressed for work, and as I enjoyed a morning coffee, I watched and listened to Travis Mills. Through my tears, I vowed to quit whining, because, on my television screen I watched a true American hero.

On his third tour of Afghanistan, on April 10, 2012, while on patrol with his troops, Staff Sergeant Travis Mills set his gear bag on an improvised explosive device. The blast tore through his 25-year old body, resulting in the loss of portion of all four of his limbs. The Michigan native went through six months of grueling rehabilitation, but never lost his spirit. On his website, www.travismills.org, Staff Sergeant Mills has a quote: "Never give up. Never quit."

This young warrior-hero has given so much to his country, to all of us, yet he still continues to give. Mills has started the Travis Mills Foundation, a non profit organization, formed to benefit and assist wounded veterans. He is a motivational speaker, and to watch him for a short 15 minutes is proof that this young man is an inspiration to us all.

We all get caught up with our problems. We all complain about things that we think are impossible to deal with. I suggest the next time that happens, think of Staff Sergeant Travis Mills.

Thank you Travis Mills for being an inspiring, true hero.

                                    Travis Mills-A Facebook Photo-Huffington Post Website

FINAL FLASH

Thanks to all who took part in my flash/inventory reduction sale.

Our polar-like northeast winter has me frantically cleaning and reorganizing every corner of my house.

Anybody need any Beanie Babies?? (Just kidding...they are already in the trash)

But... if you need some good running advice from a guy who's been on the roads for nearly 37 years, if you want to laugh and cry a little, and if you're young or old and want to learn a little of history of how we got where we are in running today, I guarantee you'll enjoy 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, is the story of my personal running journey, but it is really about YOUR personal journey. When you read about the dog that bit me in my hind quarter, and the reaction of his owner, I think you'll relate. The Cast of Characters could well be you and your running mates. Races, large and small, will, I'm sure reflect races that you've run during your running career.

Check out reviews of the book on Lulu and Amazon, and you'll see what I mean.

I have one XL Men's T-Shirt, 2 Small Women's T-Shirts, and one glow arm band remaining. (pictured below) It would be sad if they went the way of the beanie Babies when I'd rather give them to you. Buy a book now, and while the items remain, I'll send you one, of your choice, absolutely free. Use the Contact form to let me know which item you'd prefer. The free item and a signed copy of the book will only set you back $11.00, and I'll pay shipping and handling.

Oh man, the box in the storage room held those shiny short shorts and that headband I used to wear. To the trash they go.

SOCHI

If you're reading this blog, you are probably a runner, or you are someone who has experienced fulfillment as well as frustration as you strive to achieve your goals. Those goals vary with the individual. For some, it may be a rededication to living a healthy life. For others it might be weight loss. We have racing goals, distance marks, timetables. We train, we overcome injury and adversity. We do our best to reach our objectives.

I believe we, as runners, have great respect for one another, but we also have a deeper appreciation for others, in any sporting endeavor, as we recognize, more than most, what it takes to fulfill a goal.

In 13 days, the XXII Winter Olympic Games will commence in Sochi, Russia. Athletes and their families from around the world will compete to determine who is the best in the world, in sports ranging from alpine skiing to speed skating.

The Olympic Games, first contested around 776 B.C. in ancient Greece, have always represented the spirit of pure competition, as well as peace. The ancient Greeks would pause their wars in order conduct the Games.

Today, however, in our sensationalized world, evil elements threaten the pure nature of the Olympics.

Beginning with the 1972 Munich massacre, when terrorists killed 11 members of the Israeli Olympic wrestling team, individuals and organized groups have sought to use the Olympic Games in order to make a statement, using violence and death as their weapons of terror.

At the 1996 Summer Olympics in Atlanta, an individual detonated a bomb that killed 2 people and injured 111 others.

Now, suicide bombers are threatening the Sochi Games.

Years of preparation, both by the athletes and the organizers, are in jeopardy because of cowards, who hope to further their "agendas."

Some athletes, awaiting their Olympic moments, have been forced to urge their families to remain at home, rather than attend the Games and risk harm. Defense Secretary, Chuck Hagel, has announced that the U.S. is prepared to evacuate Americans should a terrorist attack occur.

Having had a small brush with terror at last year's Boston Marathon, I simply cannot wrap my arms around the twisted minds of those who would inflict terror tactics on innocent people.

The essence of sport is the essence of good. It helps to define us as human beings. Whether one is running, smashing a tennis ball, skiing down a mountain, or swimming through the water, when a person chooses to compete, he or she has instantly achieved hero status in my book, as they, in the words of Teddy Roosevelt, have "Entered the arena."

On the other hand, those who cheat to achieve their goals, as well as those who threaten sporting events as a way to further their cause, are despicable weaklings, unable to truly "compete," either in the arena or in life.

Today would have been the 63rd birthday of American Olympic long distance runner, Steve Prefontaine. In his tragically short life, there was no more fierce competitor than Pre. When the gun sounded, he turned downright nasty. He was the consummate competitor.

We are all Olympians because we are all competitors. The forces of evil will never be defeated, so we must always remain vigilant. It is my hope, our hope, that the Sochi Winter Olympic Games will be conducted flawlessly, and that the best in the sport will compete on the world's biggest stage, so that they, and ONLY they, will be the center of the world's attention.

'TREAD' LIGHTLY

Few runners actually like running on the treadmill.

A running purist, I believe there are few days that we actually cannot run outdoors, as we simply need to be prepared to brave the elements.

This winter, however, has been a 'perfect storm,' so to speak, from a personal standpoint.

In May I tore two hamstring tendons. If you've followed this blog, you've heard that old song before. By now, though, I firmly believed this injury would be a thing of the past, but I was wrong.

Ok, enough of my whining. The point is, the leg has rendered me a bit unstable (both mentally and physically), and from the physical standpoint, snow-laced roads, with concealed patches of ice, combined with a wobbly wheel, make for dangerous miles on the road.

That's where the dreadmill comes in.

For the last three days, I've logged my miles on the treadmill, and the experience has been horrendous.

Every 1/10 of a mile seems like a full mile. Calves and shins burn. Sweat cascades from my body, forming puddles on the floor. The seconds pass in slow motion. Even my iPod's power playlist doesn't break the monotony.

Today, 18 outside degrees actually didn't feel so bad.

Winter is a time for maintenance for runners, and, sometimes treadmill running becomes part of that maintenance. Our outside miles are more beneficial, but a treadmill workout is far superior to no workout at all.

The aforementioned music, or a television close by can be helpful. Even a window to the outside world offer a psychological benefit. I try to run on a minimum of a 1% grade for my treadmill miles. Be sure to hydrate. I keep a water bottle close by. Winter is a very dry season, and a treadmill workout will suck even more water from our dehydrated bodies.

My favorite treadmill survival technique is to visualize. I tell myself that I'm running down the mountain path, or I pick a favorite landmark, like the Yuengling brewery, which is one mile from my home. The thought of a cold Yuengling after the workout helps as well!

I always slowly warmup and warmdown on the treadmill. Nothing is worse that a 'cold stop,' and the accompanying "shakes" that stagger you when you disembark the infernal machine.

More snow and more cold weather is in the forecast. It looks like more treadmill days are in my future.

                                                                     "Visualizing"

FLASH UPDATE

Over the weekend I held an ever-popular "Flash Sale."

If you purchase my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes, at my site: www.runningshortsbook.com, and use the Contact Form to get in touch with me, I'll send you a signed copy of my book, and a men's T-Shirt (1 Size Large and 1 size XL remaining), or a Woman's T-shirt (1 Small remaining), or a flashing glow armband (1 remaining), absolutely free. I'll pick up the shipping, so the book AND the free item will cost you a mere $11.00.

Check out reviews of the book on Amazon and Lulu. The readers can tell you what they like about the book, rather than you hearing about it from me.

In my backyard, winter continues to make its presence felt. It is snowing heavily, the temperature is a frigid 17 degrees, and tonight, wind chills are expected to hit 15 below zero.

Ah, how I envy you folks who live in warm climates!

For me, today, the weather won. I logged 5 boring miles on the treadmill.

Keep running, and relax with a good book.

I have just the book for you!

Bostonlog

Last week I was contacted by Kenneth Williams, who, along with other Boston Marathon afficionados, has created a place for first-person stories about the Boston Marathon.

Whether you have run the race, plan to run the race, or just want to read about the world's oldest marathon, you will love this page. On Facebook, look for the Bostonlog page. I will direct you to the blog, where I recently published a story, or on Twitter @marathonkoach.

The blog page is: www.bostonlog.blogspot.com.

FIVE DECADES

Whether you are a beginner or a veteran of the sport of running, there is one common thread. In this sport, you will make friendships that will last a lifetime.

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, I begin with a chapter entitled, 'Cast of Characters,' in which I talk about some of my oldest and dearest running partners who have helped to shape my running career, but who have also become woven into the fabric of my life. Over the years we have celebrated births, graduations, and weddings of our children. We have grieved together at the loss of loved ones. We have celebrated triumphs and tragedies, as well as brushes with death. At the same time, we have remained fiercely competitive. When the gun sounds, our friendship is temporarily suspended, only to be resumed at the post race celebration.

This morning I ran with my oldest continuous running mate, Brian Tonitis. Fresh out of college, we began running together in 1978, so our training runs and races have covered five decades.

What's more, in a span of time from 2010 to 2012, I logged more miles with Brian's son, Matt, than with Brian. Matt and I ran the Philadelphia and Boston Marathons together. Runners are generally good, hard working folks and productive members of society. Today, Matt Tonitis is a trooper with the Pennsylvania State Police. I pity the criminal who thinks he will run away from Matt.

Through 20-mile runs, during brutal speed workouts on the track, in blizzards, through inferno-like heat, we have been out there. Today, Brian and I met at "The Stump," a street corner that had formerly been home to a large oak tree, which had been cut down, reduced to a stump, and has, with the years, eroded away, but it's still "The Stump" to us. Someday, like The Stump, we, too, may be cut down, reduced, and will fade away.

Until then, we'll run.

                                                                      Matt Tonitis

HAMS AND HAMSTRINGS

Every once in a while, a race catches my eye because it is unique.

I've got to admit, as soon as I saw a race called the Hams and Hamstrings 5K, it immediately captured my attention.

The Hams and Hamstrings 5K will be held on Sunday, April 20, beginning at 8:00 a.m., at 7-Eleven, 7718 E. Woodmen Road, in beautiful Colorado Springs, Colorado. What a great way to kick off Easter Sunday morning!

All runners will receive a race T-Shirt, a goody bag, and will be eligible for a post-race raffle. After the race, there will be music and refreshments.

But here's the really cool feature of the Hams and Hamstrings 5K:

Hams will be given to Overall winners. (It is the Hams and Hamstrings 5K after all...)
Now that's a great award for Easter Sunday!

Age group awards: 8 & under, 9 - 12, 13 - 15, 16 - 19, 20 - 24, 25 - 29, 30 - 34, 35 - 39, 40 - 44, 45 - 49, 50 - 54, 55 - 59, 60 - 64, 65 - 69, 70 - 74, 75 and over
No double dipping (Overall winners can not also win in their age group).

There will also be a costume contest, with judging to be held before the race.

The Hams and Hamstrings 5K has a new course this year. The course starts at 7-Eleven just west of Woodmen and Marksheffel and heads south on the trail, turns around at the new fire station and returns to 7-Eleven.

The race is walker friendly and the entry fees are reasonable.

So, mark this event on your spring race calendar. It promises to be fun.

Visit: http://hurry.to/easter5k for an entry blank and additional details.

  

FLASH!

It's another snowy day in northeastern Pennsylvania. After shoveling an overnight 2-inch snowfall, and plowing the driveway, I logged 5 slow miles on snowy, wind blown roads.

Since it looks to be another indoor day, I've taken to the mid-winter ritual of cleaning up and reducing house inventory.

I also decided to have one of those "flash sales" that seem to be the rage these days.

Thanks to all of you who purchased 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, over the Holidays. Of course, I think the book is great, but I invite you to check the reviews on Amazon and Lulu, for more objective opinions.

So, back to the flash sale. Pictured below are items that, if you purchase the book from the www.runningshorts.com website, I will throw in one of the items, of your choice, absolutely free. Remaining are 3 Ladies T-Shirts, size Small. 2 Men's T-Shirts, sizes Large and Extra Large, and 3 Glow Arm Bands, perfect for running on the dark, low-visibility winter days. 

I will send you a signed book, along with one of these items, for the low price of $11.00, and I'll pick up the shipping. Go to the 'Buy the Book' tab to purchase, then use the contact form to indicate which free item you prefer.

It's a great time of year to curl up with a good book, and who doesn't like something for free?

WEATHER WUSSIES?

If you've read my book or my blogs, you know that I'm all about my workout logbook. I record many things into my daily log, including (during the winter months) the days I wear shorts rather than tights. A temperature of about 45 degrees Fahrenheit or above sends the legwear packing. Well, in the year of the "Polar Vortex," I have worn shorts 6 out of the 15 days in January of 2014.

Now, I am far from being a proponent of the global warming theories out there, but, according to a recent article published by the Associated Press, written by Seth Borenstein, statistically, we are becoming a nation of "Weather Wussies."

The article states, "As the world warms, the U.S. is getting fewer bitter cold spells like the one that gripped most of the nation last week. So when a deep freeze strikes, scientists say, it seems more unprecedented than it really is. The average daily temperature for the lower 48 states dropped to 17.9 degrees a week ago Monday, which was the first deep freeze of that magnitude in 17 years. Previously, according to an Associated Press analysis, such cold extremes have occurred every four years since 1900."

Schools closed, weather forecasters warned that people should stay indoors, even pets were advised to do their business indoors.

Meteorologist Greg Carbin, from NOAA, the National Oceanic and Atmospheric Administration listed 58 days in the past 115 years in which the national temperature average has been below 18 degrees. Between 1970 and 1989, it happened a dozen times. It occurred twice in the 1990s, and then there were none until the infamous Vortex.

Oh, and the killer chill? it was the 55th recorded coldest day since 1900.

Simply put, when it doesn't get as cold as frequently or as often, it feels colder than it really is.

Please don't ask me to repeat that sentence.

But you know where I'm going.

Here's my take on the situation. We live in a world of instant communication and the transmission of tremendous amounts of information in a short amount of time. We also have about 10,000 television channels, all willing to sensationalize everything.

I live in Pennsylvania. It is January. It is going to be cold. There's going to be snow, ice, and wind. Folks living near a beach are going to experience tropical storms. Tornadoes terrorize the country's midsection, and wildfires cause great destruction in the west.

As runners, we have the solution: be prepared, and be able to adapt.

Layering and staying dry are the keys to remaining warm during days with polar-like temperatures. Confront windy days by running an out-and-back course, with a pleasant tailwind on your way home. Wear fabrics that insulate you and repel the rain. Have special routes in mind for snowy days, and if it's icy, then you may consider the treadmill.

Be a weather forecast junkie. Get several reports, and if you have flexibility in your schedule, plan your run for the least unpleasant time of day. Remain bright and visible, as winter weather often decreases visibility.

And when you receive a comment from a civilian like, "You're nuts," as you train in 5-degree weather or through a deep snow, just tell them you're not a "Weather Wussie."

MILES FOR MEG

I came across this on Facebook today. What a terrible, terrible tragedy. Our prayers go out for Meg's family.   Please be careful out there on the roads. Be aware of your surroundings and make sure you're visible.   Let's get out there and run some miles for Meg on Saturday.   Meg Cross Menzies was tragically killed by a drunk driver while out for her morning run on January 13, 2014. As an avid runner, member of the Richmond Road Runners Club, and Boston marathoner, she was a member of the running family nationwide. In her honor, our hope is to raise awareness of drunk driving, texting and driving, and overall safety of runners and cyclists everywhere. This Saturday, January 18, 2014, no matter what your distance, no matter where you live, run for Meg. Take in the fresh air, be... aware of your surroundings, keep your headphones on low, feel the heaviness in your lungs, the soreness in your legs, and be grateful for it--for all of it. The sweat, the pain, the wind, the cold…everything. Be grateful for that moment. Feel free to post pictures of yourself pre-run or post-run, post your distance, post your thoughts, prayers, condolences with the hashtag #megsmiles. Twitter, Instagram, Facebook. Let all runners unite together and remember the loss of a beautiful spirit. It's not a coincidence the hashtag reads either "Meg's Miles" or "Meg Smiles." She will be smiling on all of us forevermore.

Meg's Miles

Saturday

Anywhere

You're going

HAPPY AND HUMBLED

Since I began road racing, back in 1976, I have had the pleasure of meeting many thousands of terrific people, who, like me, lace 'em up and put it on the line in races from 5K to the marathon. I, literally, have been able to transcend generations. I have trained, raced, and run marathons with my daughter, Kelly, and with Matt Tonitis, Ryan Crosswell, and Lindsay and Tommy Ausherman, children of three of my oldest and dearest running friends.

Since publishing 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, I have traveled to many races, promoting the book, and delivering motivational speeches. At these events, I have been fortunate enough to meet some tremendous folks, who have asked me training questions, offered their perspectives about running and racing, and who have stayed in touch, reporting on their training and racing results.

One such gentleman is Jack H., from Philadelphia. Jack is a fine veteran runner, who, like this writer, has been through the running wars.

Today, Jack posted a review of my book on Amazon. I am happy and humbled by his kind words, and I have reprinted those words below. Most of us are stuck in the throes of winter,  and sometimes it's relaxing and fun to curl up with a good book. You can be the judge of how good you think the book is. This, however, I will guarantee: The stories will make you laugh, and the advice will make you a better. If you order from my site, I'll be happy to send you a signed copy.

By 

John H. "questionofbalance" (Phila, USA) - See all my reviews

This review is from: Running Shorts: A Collection Of Stories And Advice For Anyone Who Has Ever Laced Up A Pair Of Running Shoes (Paperback)

Joe Muldowney is an accomplished runner and writer and the combination of the two makes for a good book-- "Running Shorts" has something for runners of every level.
I liked the fact that Muldowney's wit comes through throughout the book-- it's been a while since I've read humor in a running book, and this had me laughing out loud a couple of times at his anecdotes.
The book also combines useful training tips, and observations from his long running, racing and coaching experiences that can immediately benefit new runners. It also has plenty of insights of value for experienced runners and racers.
The short chapter format keeps your interest. If for example, some of the local running people or places mentioned aren't of interest, most runners will be interested in the universal and personal running experiences that the author describes so well.

IT'S ALL RELATIVE

Today I ran 5 miles in balmy 19 degree Fahrenheit temperatures. I felt comfortable, and downright warm, considering yesterday's bone-numbing 5 degree reading.

We humans are amazingly adaptive creatures. It doesn't take us too long to acclimatize ourselves to extremes in temperatures. Add to that our warm and dry fabrics, and we possess the ability to run in virtually every conceivable condition Mother Nature chooses to hurl at us.

40 degree temperatures in April cause us to shiver. When the 40s arrive this weekend, it will feel like a heat wave.

The key to surviving the frigid temperatures is to layer and stay dry. The amazing body furnace, capable of producing incredible amounts of heat, will take care of the rest.

Pay close attention to the weather forecast. Schedule speed workouts or long runs on the less harsh days. It takes some planning, but it's simply part of winter survival for runners.

Many areas offer winter indoor track meets, with open events. Especially if you live near a college campus, you may be able to take advantage of this winter speed work opportunity.

Here's some good news: the days are getting longer. We are experiencing a little more light, at the rate of about a minute a day.

Wherever you live in the United States, warm weather is not too far away. Races in Florida, Arizona, or any points south are great places to visit in order to
break up the winter weather.

So, remember, it really IS all relative.

Australia is currently experiencing one of its worst recorded heat waves as we shiver.

                                                    Summer with Ruby and Dixie

5 AT 5

"Everybody talks about the weather, but nobody does anything about it."

Mark Twain

Today I ran 5 at 5.

The outside temperature read 5 degrees, with the Weather Channel telling me the 'real feel' stood at a chilling minus 12 degrees Fahrenheit.

They call this the "Polar Vortex."

I'm just proud to be able to use the terms, "real feel," and "Polar Vortex" in the same blog. Poor old Mark Twain would have no idea what I'm talking about. I mean, this weather is enough to force one to retreat to their hibernaculum, in order to conserve energy. Sorry, I just learned the word. It means, 'winter quarters,' and I simply had to use it here.

Anyhow, here's the way 2014 has shaped up so far here in eastern Pennsylvania.

A calm New Year's Day gave way to a six-inch snowfall on January 2. The next day, bitter cold began to set in, with temperatures in the teens. On Saturday, under sunny skies, I ran in in 9 degree weather. Sunday, a coating of ice rendered it impossible for me to run on the streets, so I retreated to trudging through six inches of untouched snow in the mountain behind my house, at a snail's pace. Yesterday, the wind whipped at 25 miles per hour, and today the temperature topped out at 5 degrees. I'm expecting tomorrow to bring a plague of locusts!

Most runners realize, however, that, if one is to continue training under these conditions, it is all about preparation. We will not "freeze our lungs," as our critics will caution. Getting out the door on these Winter days is a chore, but, if properly prepared, the task of logging miles can be less unpleasant.

From a meteorological standpoint, at my geographic location, it can't get much colder than it was today. Honestly, though, my 5-mile run was not so bad because I was dressed for success.

Here's what worked for me.

I started with a pair of Helly Hansen briefs. Twice in my running career, I was improperly clothed in that "brief" region, and I suffered the same pain as one would experience when one's fingers thaw out after being frozen.

Enough about that.

A regular pair of running shorts, then my tights, along with a pair of moisture-proof socks, completed my lower body wardrobe.

An Under Armour cold gear turtleneck, followed by an old cotton T-shirt, with a waterproof shell jacket covered my upper body. Mittens allow the fingers to stay together and share warmth, and a balaclava, along with a hat, keep valuable heat from escaping from the head. I healthy layer of petroleum jelly on the face, sunglasses, and my iPod Mini, and I was good to go.

For my route, I used the old runner formula of running the first half of the route into the wind, so that coming back was actually pleasant.

I drank plenty of water today, as the humidity is so low, it could chap an alligator's tail. I'm sipping a green tea as I write this.

Believe me, I'll eat like a fat man tonight, as extra calories are burned simply to keep us warm under these conditions.

Remember, adapt and modify. None of us are going to record personal best performances when it's like Antarctica out there. Maybe that's why penguins are reduced to a waddle! Do what you can, and earn bragging rights by being able to say that you ran outside today, while mere mortals hunkered down in their hibernacula.

MAP THE JOURNEY

On Wednesday, I began logging my miles in my brand new 2014 logbook. The simple, black book, given to me by a local insurance friend, is seriously low-tech, but it has been my method of keeping track of my running workouts since late 1976.

Today, GPS watches, as well as computer programs, offer concise methods of recording one's mileage. For me, however, there's something about actually writing down my workouts that seems to finalize and memorialize the events.

A running partner for years, and a member of my 'Cast of Characters' chapter 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 records his workouts simply, scratching a "6" on a regular wall calendar, to indicate the 6 miles he ran on that day. On the other end of the spectrum, another member of the 'Cast,' Rob Croswell, has, for years, written mini-novels, sometimes running out of space, spilling words into the margin of his logbook.

A daily log of one's running mileage serves as both a map and a history of one's running workouts. It tells you where you have been, and it can direct you to where you are going.

So, you can "go by the book," or you can go high tech. Either way, your running log serves as a valuable tool in your running arsenal.

37

Today I continued a 37-year tradition. I ran on New Year's Day.

Still hobbled by a bum hamstring, as well as a few too many craft beers last evening, my training run consisted of a slow 4 miles, but it allowed me to continue my streak, which goes back to 1977, and it sucked the poison from my body.

Throughout my career, I've consistently run more miles in January than in June.

January is usually the beginning of my spring marathon training period, and the lack of other activities taking place during the coldest month of the year, create an ideal scenario for logging big miles.

After today's run, I sat down to a fine meal of sauerkraut and pork, prepared perfectly by my wife. Although she is Italian by heritage, and my ancestors hail from Ireland, we follow the Pennsylvania Dutch tradition of eating sauerkraut and pork on New Year's Day, as a means of bringing us good luck in the coming year.

The best post I read on Facebook today read, "If you're posting today, it means you are alive, therefore, 2013 was a good year."

Not a bad point.

Train hard and remain healthy in 2014.

Whether or not you ate sauerkraut and pork today, I hope good luck follows you throughout the coming year.