FIVE FABULOUS RUNNING ESSENTIALS

There are two universal running truths: We all hope to get faster, and we all hope to be able to run forever.
No matter what our age or ability level may be, we, as runners, share these common goals.

In order to achieve these goals, I think there are five essentials that we all need. Together, these five essentials help us to become better runners, keep us relatively injury-free, and allow us to remain on the roads for many years.

1. SHOES

It all starts with the shoes. Today, it is easier than ever to find the right pair of shoes for you. Do your research. Never cut corners. No expense is too great. Bad shoes are like falling dominoes. Problems begin with the foot, and domino to the knee, hip, and back. Improper or excessively worn shoes will hasten the process and lead to injuries. Remember, just because the black part of the sole has not worn away doesn't mean that your shoes aren't worn. It's not that complicated. When you begin to feel every bump in the road, or every stone beneath your foot, it's time for a new pair of shoes. Keep a pair of shoes for racing purposes, and don't be afraid to rotate, wearing different shoes for different purposes, such as trail running.

2. RUNNING LOG

I'm recycling this one from a previous blog, but I firmly believe in keeping a daily record of one's running activities. Now, I'm 'old school,' so I record my workouts in a day planner. You can record your workouts online, or in any manner that suits you. Keeping a daily running log let's you know where you are, and where you are going. It reminds you of what kinds of weather conditions in which you have run, and what workouts have enabled you to succeed, as well as those that didn't. Your running log should be the Bible of your running life.

3. TIMEPIECE

Ahh...the wonder of the GPS. Today's timepieces can do just about everything but run for you. I have chosen a minimalist approach, selecting a watch that simply gives me my time, distance, and pace, but you may want it all: the aforementioned information, plus calories burned, elevation, heart rate, blood pressure, pacing alerts, or, perhaps what you're having for dinner. No matter what, your watch is a terrific running tool.

4. TRACK

Although we all enjoy the roads and trails, there is something very elemental and symmetrical about getting on a track. Splits can be recorded every 100 meters if you choose. There is no guesswork. Distances are exact, straightaways and turns are always in the same place, and, no matter what the workout, there is something magical about springing off the final curve and ambling toward the finish line. Track workouts force us to go faster, and that leg speed is beneficial, no matter what the race distance.

5. RELIABLE TRAINING PARTNER(S)

Some runners enjoy the peaceful solitude of a solo run, but most runners don't. 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 have a chapter entitled, 'Cast of Characters,' a group of people who have shared thousands of miles on the road with me for the past 37 years. Thanks to them I became a better runner, because reliable training partners WILL make you a better runner. They show up on days when you may be tempted to stay at home. They push you to run faster. They make you laugh. They share your sorrow and your joy. Your running partners are your social club. They're your bar buddies. When you train together you are the best of friends; when you you race you become fierce competitive rivals.

Over 30 years ago, our meeting spot was "The Stump," the base of an old oak tree that had been cut down years earlier. The Stump is long gone, withered away, reduced to a grass-covered clump. The "5 minute rule" remained consistent. If we were scheduled to run, from The Stump at 4:00 p.m., be there by 4:05 or we're leaving without you.

These days I receive text messages from my running partner of over 30 years, Brian Tonitis, who still tells me he'll meet me at The Stump, and I know I can't be late by more than five minutes.

Nothing  is certain in life, but if you adhere to these five running essentials, success and longevity will come your way.

Fiverr

Soon after I published 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 traveled throughout the United States and Canada, at various marathon expos, promoting the book, and delivering seminars on a variety of topics.

At most races, my conversations with runners generally focused upon training methods. Based on my relative success over 37 seasons of competing, I was happy to offer a brief synopsis of training tips that have worked for me, as well as ones that haven't.

Now there is a way that I can offer quick training advice, as well as specific schedules to runners from around the world.

It is through a website called Fiverr. www.fiverr.com

Go to Fiverr.com, look for Running Shorts (that's me), and for basic fee of $5.00, I will design a training program to suit your needs.

Over the past few months, I have designed programs for runners from Cyprus to South Korea. It doesn't matter if you are a beginning runner or a seasoned one; whether you'd like to run a 5K or a marathon, I'll put together a plan that will get you there.

So check out Fiverr.com, and I'll design a training plan just for you.

PUTTING ONE FOOT IN FRONT OF THE OTHER

When I deliver seminars at race expos, or to small groups of runners, I frequently advise that we don't overthink our sport. Sometimes, running is as simple as putting one foot in front of the other and going as fast as we can.

This morning a variation of those words took on a new meaning for me.

"My focus is on putting one foot in front of the other."

The words did not come from a runner, rather a spectator.

His name is Jeff Bauman.

Thirteen months ago, as he anxiously awaited the arrival of his girlfriend, Erin Hurley, who was running the 2013 Boston Marathon for charity, he heard an explosion. smelled burning flesh, and looked down to see he no longer had his legs.

I read an account of Jeff's story in Parade Magazine. His book, "Stronger," is due to be released on April 8.

One minute before the first homemade bomb was detonated near the finish line of the 2013 Boston Marathon, Jeff Bauman looked into the face of one of the men responsible for the senseless act. Tamerlan Tsarnaev wore a hooded sweatshirt, and according to Bauman, while those in the crowd enjoyed themselves on a clear, sunny day, "He was all business."

Jeff Bauman attributes his life being saved to many courageous people who stepped forward last Patriot's Day, but the world remembers the photograph of a dazed and severely injured Bauman being frantically pushed in a wheelchair by Carlos Arredondo, "The man in the cowboy hat."

Despite having both legs amputated, both of his eardrums shattered, and suffering severe burns from the blast, it was Bauman who identified Tsarnaev, soon after he had regained consciousness, an act that surely led law enforcement to the Tsarnaev brothers. Tamerlan, who was observed by Bauman, died in a police shootout. His brother awaits trial for his actions.

Of the many victims on that day, Bauman is the only one to have had both legs amputated above the knee. His rehabilitation has been excruciating. For him, simply attempting to walk across the room is painful. The mental and physical anguish is nearly unbearable.

As Jeff puts it, "My focus is on putting one foot in front of the other."

Through it all, his girlfriend, now his fiance, Erin, has been his greatest supporter. They are expecting a child this summer.

My fondest memories of my sixteen Boston Marathon races are not the times I've run, but the people of the race. The spectators, the Jeff Baumans, who wait and cheer for the runners.

Jeff Bauman doesn't see himself as a hero, but he is. His intention, as he waited for Erin last April 15 was not to be a role model, but he is. Terrorists, again, tried to bring us down, but Jeff Bauman brought THEM down...from his hospital bed.

On the cover of Parade Magazine, Jeff proclaims, "I know exactly when my life changed."

All of us in the running world had our lives changed on Marathon Monday of 2013, but the actions of gutless cowards altered the life of this 28-year old young man in ways we, on our worst days, can't begin to imagine. Three innocent people, along with nearly 300 others, all Boston Marathon spectators, suffered, as Jeff Bauman did that day.

We honor them in the best way we know:

By putting one foot in front of the other.

ADIOS!

Today I slogged through six bone-numbing miles in conditions I rank second on the discomfort scale behind cold wind. The temperature stood at 36 degrees, a steady rain fell, and an easterly wind sliced its way through my rain vest, my Under Armour, and directly into my bones.

What a fitting final day of the Winter from Hell.

Now, I'm not delusional enough to think that because the calendar indicates that tomorrow is officially the first day of Spring that the world will be full of brightly colored crocuses and chirping robins. In fact, I'm scheduled to officiate a track meet on Monday. The high temperature is expected to top out at a Lambeau Field-like high of 35 degrees.

It just won't quit. Last thursday, the high temperature of 22 degrees was the lowest high temperature ever recorded on that date here in northeastern Pennsylvania.

So, I'm sure we all are saying 'Adios' to a winter we'd all like to forget.

By the time we reach April, you'll be able to close your eyes and click on your computer screen, and you'll land on a plethora of races every weekend. People will be covered with mud, sprayed with pain, running races on secluded trails, and covering amazing distances at thousands of races.

A little over a month from now, over 36,000 runners will celebrate Patriot's Day in Boston, and after that, spring will have definitely arrived.

I think the tribulations we have all suffered through during the winter of 2013-14 have made us better runners. We have made it. We have endured. We are stronger, both of mind and body. I guarantee we will appreciate the sights, sounds, and smells of spring more than we have in a long time.

This annual trip around the sun is a glorious thing. Embrace the fact that we have thumbed our noses at Old Man Winter and we have prevailed.

A new season is upon us.

Let's make the most of it.

PADDY'S DAY PROUD

If you've read 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  (and of you're a runner, you really should read it), you've heard about my daughter Kelly. She truly is an inspiration for all runners.

Always academic, Kelly graduated with honors from the University of South Carolina in three years, back in 2000, with a Bachelor of Science Degree in Education. Within a year, she completed her Master's Degree. Today, she is the Head of the Social Studies Department at Eastern York High School in Pennsylvania.

Kelly never liked sports a whole lot, and frankly, she was repulsed by her Dad's gnarly running feet, complete with purple toenails, toes pointing in different directions, blisters, and general ugliness.Running was not something she particularly aspired to.

Having never run in her life, four years ago she informed me that she planned to run a marathon. It was November, and her marathon was scheduled for June. Keep in mind, she had never even run a 5K race.
In my best encouraging dad voice I said, "That's great!" When I hung up the phone, however, I was convinced it would never happen.

Thanks to Team in Training, a fundraising arm of the Leukemia Lymphoma Society, who provided her with some great coaching, she did, indeed, run the San Diego Marathon in June 2010. She also raised over $3,000 for the Leukemia Lymphoma Society.

In 2012, we both ran the Philadelphia Marathon together, one of the greatest thrills of my marathon career.

Back in October, Kelly and her fiance, Mike, ran the Chicago Marathon for Team in Training, dedicating the race, and the proceeds they raised in the name of Mike's mother, Millie, who lost her battle with leukemia.

Yesterday, true to our Irish tradition, we celebrated St. Patrick's Day, for the first of two celebratory weekends, as we Irish simply cannot get enough of celebrating St. Paddy's Day.

Today, she, Mike, and their dog Maggie ran the Frozen Foot 5K in York, Pennsylvania.

Yeah, I'm Paddy's Day proud.

TRACK

Yesterday, the weather was magnificent. Temperatures rose to the mid-60s, for the first time in what seemed like years. (Actually, it was probably late October)

Snow mountains shrunk significantly. Potholes appeared everywhere, turning streets into downtown Baghdad, and the runoff from the melting snow seemed to smell good.

Forget about robins and crocuses, as I drove to work this morning I saw the real harbinger of spring: a naked, dry, beautiful terracotta-colored high school track.

The vision of the giant, white numerals, the symmetrical lines, hurdles stacked neatly along the infield, and the peaceful, early morning solitude of a place that, by 3:00 p.m. will be brimming with activity, the three-ring circus of sprinters, long distance runners, jumpers and throwers, was a sight for eyes that have grown weary of dirty snow, lifeless trees, and salt-stained roads.

Life has returned.

Track season is here.

A celebration of runners and running.

All is right with the world.

TRIBUTE

A moving, unique tribute film.

https://www.youtube.com/watch?v=zyPnCAnHE4g

SEEING THE LIGHT

Tonight, in most parts of the United States, folks will turn their clocks ahead, as we "spring forward."

Our long period of darkness began back in November, when we turned back the clock, pulling the curtain down on our daylight hours, thrusting us into pre-5:00 p.m. dusks.

Now, we are on the other side of it, the spring equinox is less than two weeks away, and the minutes of daylight will increase until June.

For runners and outdoor enthusiasts, increased daylight equals increased safety and increased opportunity for time on the roads. Sure, early morning workouts will be difficult for a few more weeks, but soon light on that end will increase as well.

The next two months or so, for many runners in many regions, can be the most pleasant time of the year to run. Soon, shorts will replace tights. Hats and gloves will be shed, tracks and trails will reappear after being buried under snow for so long.

St. Paddy's Day races will abound over the next couple of weeks, and then springtime races overflow our calendars.

It is a glorious cycle that, we runners can uniquely appreciate.

We are, once again, seeing the light. The long period of darkness is behind us.

Embrace and enjoy another season in the sun.

10 RUNNING THINGS FOR SPRING

I'm making this vow: No more posts about record cold, snow, the Polar Vortex, icy, below zero wind chills, or ice sculptures.

Instead, I would like to offer my list of 10 things runners should do in the spring. (Which is 16 days away)

1. GET OUT-Many of us have been homebound due to, well you know, so get off that treadmill, shake off the cobwebs, and enjoy the great outdoors again.

2. GET SOME SOUL-Returning to the outdoors with a new pair of shoes. It just doesn't get much better than that. A new ride may be just what you need. I just ordered a pair of orange Nikes. It's always fun to send some shock and awe through the minds of the locals, and an colorful pair of shoes will do just that.

3. PLAN-If you intend to run a marathon in 2014, plan now. There are many great marathons out there, but the good ones fill up fast. Register now, set up your marathon training schedule, and get ready to rock the 'thon in the autumn months.

4. BE SELECTIVE-Yes, run every race you can. Support small local races, and attend mega-races. But...select races, of varying distances, where you want to make a statement to yourself. Go for that 5K or half marathon PR. That's not going to happen at every race, so rest, taper, and be selective.

5. HIT THE TRACK-We all love the roads and trails, but speedwork is a necessary evil. As soon as you can, try to turn in a weekly track workout. You will become a faster runner, and #4 above will be more easily attained.

6. BE AN ATHLETIC SUPPORTER-Support those local kids who are participating in track and field. There are no Friday Night Lights for them. Cheer for the first and last finishers. Stick around and watch the end of the pole vault competition. Show the kids that others, who do what they do, appreciate their hard work. Volunteer to work a track meet, or use your expertise to coach or advise.

7. YOU'RE A SUPERSTAR, SO BE AN ACTIVIST-You are a big shot in your community. People see you out there on the roads, and, believe it or not, they admire you. Use your influence to advocate for the construction of running trails, promoting local running events, or starting running clubs or organizations.

8. INDULGE-Go on, try a mud run, see if you can handle an electrified fence, participate in a trail run, a beer run, or anything else crazy or off-beat out there. You only live once, so try it all.

9. ENJOY FRIENDS-I detest running alone. My friend, Brian Tonitis used to say, "Some people sit in a coffee shop or a bar to laugh and tell stories. We do it while we run." Friends can make you laugh. They can be your counselors, and they make you a better runner. Enjoy their company on the roads, whenever you can.

10. RUN EVERYWHERE-Run the mountains, run the beach. Run on islands and peninsulas. Run through thick forests, near lakes, and along rivers. There are so many places to run and so little time.

A TRUE CHARACTER

Nearly thirty years ago I met Rob Crosswell, when he walked into my running shoe specialty store, Marathon Sports in Pottsville. He had begun to train, needed a pair of shoes, as well as some running advice.

Rob's story is a remarkable one: from tipping the scales at over 200-pounds, to a time of 2:49 at the 1987 Boston Marathon, Rob remains an icon of local running lore.

If you check out my book, 'Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes,' on sale now at: www.runningshortsbook.com, as well as on Amazon and Barnes and Noble, you can read Rob's entire story in the chapter entitled, 'Cast of Characters.'

Last week, Crosswell's 1987 Boston Marathon story was featured on: www.Bostonlog.com. This is one terrific site, where folks may share their Boston Marathon stories and experiences. The stories cover a range of 40 years of Boston memories.

I have featured Rob Crosswell's Boston Marathon story below, taken from Bostonlog.com, but I urge you to check out the site to read the great stories featured on it.

 

 

 

April 20, 1987: Even short fat guys can perform if they train for it!

Rob Crosswell

I first started running in the mid 1980s. I had gained a lot of weight, and determined it was time to take action on that matter. I went to the track at the high school, and a few of my friends were there. They told me they were training for a marathon. I was impressed. I believe that was when the seed was planted for my personal marathon mania. (By the way, none of those friends ever made it to a marathon finish.)

Shortly after that, I met an amazing guy named Joe Muldowney. Joe owned a small local running shoe store. I went in, and I guess I had him chuckling as I was asking about racing flats. At any rate he sold me an appropriate pair of training shoes and I was off. I have always been something of a passionate athlete, but I also have certain passions about food and drink that require an extra level of training effort to overcome. Joe introduced me to the necessary commitment to compensate for this lifestyle weakness. (Don’t quote me on this, but I think I may have stopped drinking beer for a year after my first New York marathon as part of a training regimen which was overseen and supervised by Joe.)

Joe is a leader. When I bought that first pair of shoes, he was president of a local running club that gathered for weekend runs. Not long after, I had entered the fray. The run was a 9- or 10- miler around the mountain to the railroad tracks in Schuylkill Haven, Pennsylvania, returning to Pottsville via the tracks. I never really had problems with my weight more experienced runners expected I should have. I considered my extra weight a momentum maintainer, I suppose. At any rate, I put in a respectable showing on that run and Joe was impressed. And, in his most generous way, he invited me to join him and his friends on their daily runs. Under his tutelage, I quickly shed the weight and started talking about marathons. He took me along to various 5k and 10k races and I did not do half badly. However, I was never one for speed. I could run ten miles at the same pace I could run 3.1 miles, which was unremarkable for 3.1 miles but not half bad for ten.

Joe is also a technician. He obviously knows the sport. Really knows it. He has meticulous running books from the 1980s which he has maintained ever since. To my observation, he has the perfect touch for knowing the balance of speed work, pace work and distance. We ran every day [because you knew every day the Kenyans were running], at least 10 miles unless we were doing speed work. Joe and I always got along very well, so I was never a burden to him. We would start out running together and he would eventually dump me. I was always chasing the rabbit so the relationship was beneficial to me and my passionate training ways. I believe Joe also valued the slower ‘warmup’ miles running with me provided.

I eventually ran four marathons beginning in 1985. I began with the New York marathon. They did not issue timing chips in those days. I know it took me approximately eight minutes to get to the starting line. At any rate, subtracting the time required to get to the start, I had performed a sub-three hour run which some thought was not bad.

Here I am in a New York Times photo
going over the Verrazano-Narrows Bridge 

I then ran the Newark marathon to qualify for Boston. I ran it in 2 hours and 55 minutes. This qualified me for the 1987 Boston Marathon. Joe was scheduled to run this one as well, but I think illness derailed that plan. My father flew to Boston with me. This was truly a bonding experience between me and my dad, who took great pride in my running achievements. Joe was at home watching the race on ESPN. Of course the technology was primitive compared with today’s capabilities. However, he was able to somehow track me at midway and he knew I was on the way to a good time, given the fact I had paced myself properly through the first half of the race.

Racing with Brian Tonitis (and my son Ryan)

I do not have any great stories from my Boston experience other than the Boston experience itself. I ran the race in 2 hours and 49 minutes (6:29 per mile - just about my 10K pace). In preparing for the race, I did train ferociously with 125 miles in my highest mileage week. Brian Tonitis, another of our running group, exclaimed to Joe after the race that even a short fat guy can perform if he trains for it! For me, the intense, high mileage training was a must. Also, our relentless northeastern Pennsylvania hills enabled me to climb the famed Newton Hills rather effortlessly. I wasn't even sure which of them WAS actually Heartbreak Hill.

I wish I had a more grabbing story, but I do not. I do appreciate having the opportunity to pay tribute to Joe Muldowney, without whom I clearly would never have realized this personal achievement. He is a special person who has helped countless runners improve their lives through running. I am among that grateful group!

For the record, my fourth marathon was a re-run of New York. By this time they had open another level of the Verrazano Narrows Bridge with, I believe, in excess of 30,000 runners participating. Afterwards I had to give up the running game, as my knees deserted me. I then got heavily into roller blading, until my knees protested even that level of softer impact. I still do it, but have scaled back from ten rigorous miles a day to five flat and less gymnastic miles, and even that I occasionally abandon due to an arctic vortex or some other such disincentive. Unfortunately, this aging thing is for real.

Today, my son, Ryan is both a marathon runner as well as a triathlete. Perhaps we can continue the family tradition, as I hope he will also someday run the Boston Marathon.

Robert Crosswell
Pottsville, Pennsylvania