PASSING THE TORCH

This time next week, I will have retired after a career of 30 years as a middle school social studies teacher.

It is my hope that I have left a positive impression on some of the thousands of students I've taught. It has always been my goal to have had played a role in turning out good citizens.

Throughout my teaching career I have been a competitive runner, and for many of those years, although colleagues have been supportive and cordial, over the past couple of years I feel good about the running legacy I've left upon the staff of the Blue Mountain Middle School in Orwigsburg, Pennsylvania.

Today, a routine after school 5-mile run with a fellow teacher, grew into a group effort, consisting of six runners, four of whom had never thought about running three scant years ago.

Tom Daugherty, the middle school band director, looks like a linebacker. Three years ago, Tom and I served on lunch duty together. Lunch duty is a delightful endeavor. 250 unleashed 7th graders crammed into a cafeteria, with food as a convenient weapon. Tom would ask me about running, and I would offer advice. He began running as a means of losing weigh. It was successful, as he lost 40 pounds. Soon, his easy jogs became addictive, and he has been a runner ever since, having run races ranging from the 5K to the half marathon.

Randy Nunemacher, a math teacher, was a great high school athlete, who became a dedicated coach, but he allowed the American lifestyle to get to him.

Not anymore!

In less than two years, he dropped over 80 pounds, and has run a 5K in the 23-minute range. He has reclaimed his high school athleticism.

Janelle Hooper, a special education instructor, is the mother of young twins. She has become an avid runner, has competed in a 10-Mile race, and has a half marathon scheduled for the fall.

Jeremy Ferguson, a fellow social studies teacher, is a basketball coach and another big guy. He, too, has participated in a few 5Ks in his brief running career, and is also aiming toward running a half marathon in the fall.

Elizabeth Abel, our school nurse, is the only "veteran" of the group, having run for many years, with a personal best marathon time under 3:20.

There are 3 or 4 other runners in the group who did not participate in today's training run.

It's been an honor, as well as a lot of fun, to pass on some runner's wisdom advice to a truly fine group of people.

There's not a whole lot I'll miss as I 'transition' from my life as a teacher, but I will miss the members of our informal Blue Mountain Running Club.

I'm proud to pass the torch to them.

                                   Tom Daugherty, Jeremy Ferguson, and their coach

MEMORIAL DAY

Tomorrow I'll probably sleep in, drink my coffee on the deck, relax with my wife and the dogs, go for a run, work in the garden, and do some grilling.

I do so because my freedom to do so has been guaranteed by the brave men and whom we all honor tomorrow. For the families of those who have paid the ultimate price, our debt to you can never be repaid. To those, past and present who serve or have served, thank you for sacrificing so we all can be free.

Memorial Day 2014 marks the 7th anniversary of my dad's passing. He served proudly in the Army Air Corps during World War, surviving the German Blitzkrieg of London. He and members of the Greatest Generation saved the world, then came home and built a new one.
Thanks, and Happy Memorial Day to all.

SIX REASONS TO GO SHORT FOR SIX WEEKS

Spring marathons are behind us, the summer is ahead.

It's time to think short.

There are a few great summer marathons, notably Grandma's Marathon in Duluth, Minnesota, but let's face it, not too many of live in a Duluth-like climate, so let's take a look at the six reasons why we should go "short" for at least six weeks

1. Longevity-The body needs a rest from the rigors of high-mileage running. Cut back on the miles and increase the quality of the miles. Your body will thank you, and your marathon time will decrease.

2. The Blast Furnace-Even if you do live in Duluth, blast furnace temperatures will soon be here. Getting out there to log a few miles will be challenging, don't punish your body further by grinding out record mileage in June and July.

3. Track Workouts-The winter has ended and so has track season. The local track is all yours, so take advantage of it. Do that weekly speedworkout, and get that sprinter's speed going. (Of course, that's all relative to us distance types). Try some 200s, 300s, and 400s. They work  wonders for those 5K races.

4. Availability-It's a buyers market out there. There's a 5K, or maybe several, wherever you live. Take a short drive, run the race, and get home with plenty of time to mow the lawn, don your "Kiss the Chef" apron, and fire up the grill for a barbecue.

5. Keeping it Fresh-Altering your training slightly keeps your running fresh and exciting. "You know, I haven't run a 5K in a while," or "I haven't run the 5-mile distance in years," may cross your mind. Your legs remain fresh too if you keep it short.\. You're not nearly as beat up as you are after a long race.

6. You are not an island-But, hopefully you'll be going to one! Summer is the time for a family vacation or a romantic getaway. Lighten up a little. Have an extra drink at the Tiki bar. Don't keep the family waiting while you slice through the beach humidity on a ten-mile run. Cut back on the miles and relax.

Go short for six weeks. You'll be relaxed and refreshed, and ready to knock down some PR's in the fall.

TRIBUTE

Today is my oldest child, Kelly's, birthday.

It is difficult not to sing her praises, because, throughout her life, she has given me a lot to sing about.

At the age of 18, she packed her bags, and I drove her 600 miles south, where she didn't know a soul, to attend the University of South Carolina.

In three years she graduated with honors, earning a teaching degree in social studies, like her dad. Along the way, she served as an aide in the office of a South Carolina Senator.

She decided to stay at USC, where she picked up her Master's Degree a year later.

After teaching in South Carolina, she moved to the York area, where she accepted a job at Eastern York High School. She now serves as Chairperson of the Social Studies Department.

Kelly has traveled extensively. She really likes the other side of the world, having visited China, South Korea, and Japan. She has also been to England, Germany and Ireland.

It wasn't until nine years after her college graduation that she decided to become a runner, and true to her drive and determined nature, she decided to skip the shorter distances and go straight to the marathon. She ran, and finished, the San Diego Marathon, under the guidance of the superb coaches of Team in Training, for which she raised over $3,000 for the Leukemia Lymphoma Society

She has been a runner ever since. One of my proudest moments occurred when we ran the 2010 Philadelphia Marathon together.

Last Saturday, she married her best friend and soulmate, Mike Silvestrini. He, Kelly, and their dog, Maggie, frequently run races together. In October, Mike and Kelly ran the Chicago Marathon in honor of Mike's mother, Millie, who passed after a courageous battle with cancer. They raised over 6,000 for Team in Training in honor of Millie Silvestrini.

Their wedding, in Dewey Beach, Delaware, reflected the persons they are. It was perfectly planned, thoughtful to all in attendance, comfortable and downright fun.

This morning I texted Kelly a happy birthday message. She thanked me, and told me she ran six miles today.

Makes a dad proud.

Happy birthday Kelly!

SIX IMPORTANT MEMBERS OF YOUR TEAM

For the past year, I have been struggling to overcome the debilitating effects of two torn hamstring tendons that have, thus far, reduced me to very slow miles. Throw in the flu and a sinus infection, and it has been a rather miserable twelve months, at least from a running standpoint.

Although running gives us a feeling of invincibility, we are not invincible. We are all destined to encounter physical setbacks, and that's precisely why we need a good team of health care professionals to assist us, keep us on the roads, or get us back on the roads as soon as possible.

Following are six important members of your team.

1. The Primary Care Physician-Whether it's the sniffles, hemorrhoids, or an infected something, the primary physician is our first line of defense against the physical ills of the world. Mine is a 4-hour marathoner. Make sure yours is familiar with your running addiction. If he is, he will treat you accordingly. For example, when I turned 50, my doctor informed me that he was obligated to recommend a colonoscopy. Then he added, "Given the miles you run, I'm sure you're pretty regular." He knows me and treats me accordingly.

2. The Leg Man-Sooner or later, if you run, you're going to visit an orthopedic surgeon. Again, make sure you enter his office with your complete running resume. Once he has a full understanding of what you do, he'll be less likely to simply suggest you stop doing it. We can't do what we do without our legs, so this is one very important health care professional to us.

3. The Physical Therapist-They love us. While others whine and moan, we, like the guy at the Salem Witch Trials who was crushed to death with stones as his sentence, ask for, "More weight." We readily take on the most painful and strenuous physical therapy regimens. Select a good sports medicine PT, and your recovery will be hastened.

4. The Podiatrist-In 2000, I broke a metatarsal on my left foot. After 4 weeks in a cast, my podiatrist removed it to take a look. He was very pleased with my recovery, so he promptly recasted me. I was astounded, and a bit perturbed. "You said I was nearly healed." I cried. "If I take off the cast and tell you not to run for two weeks, you'll be out there running tomorrow," was his reply. He was right, and, thanks to his advice, I healed completely. It all starts with our feet, so podiatrists are extremely important to us.

5. The Chiropractor-Have one on standby. A good adjustment not only feels good, but it can help us avert future problems. These guys know what they're doing, and their treatments are ideally suited to runners.

6. The Massage Therapist-Good for the body, mind, and soul. Treat yourself to a massage after a grueling race.

Maintain a good team, and they will maintain your running health.

RUNNERS OF STEEL

Having spent the past weekend in Pittsburgh, this Eastern Pennsylvania, Philadelphia-loving runner developed a new appreciation for the City of Pittsburgh and the Pittsburgh Marathon.

Without a doubt, Pittsburgh has earned it's place among world-class marathons. Over 23,000 runners lined up at 7:00 a.m. on Sunday to begin the 26.2-mile trek through 13 of the city's neighborhoods. Scenic bridges, three rivers, two magnificent stadiums and enthusiastic crowd support served as perfect backdrops to a nearly perfect, 50-degree marathon morning. In all, between the marathon, half marathon, and Saturday's 5K races, over 30,000 runners enjoyed Pittsburgh Marathon's weekend.

Ethiopia's Gebo Burka Gamade smoked the course to take top honors, with a time of 2:16:30; while Clara Santucci, from Dilliner, Pennsylvania, who grew up in a one-room schoolhouse in rural West Virginia before graduating from West Virginia University, became the first American woman to win the Pittsburgh Marathon since 2009, finishing in 2:32:25.

The race was superbly organized, and police managed the difficult task of traffic control on a day when a marathon, a Major League baseball game, and National Hockey League playoff game were being held in the same general area of the city.

The folks we met at my expo seminars were terrific, and the hospitality of those we encountered in the city was unparalleled. At Market Square, my wife and I enjoyed great food at the Diamond Café, and on Saturday, we took in the festive atmosphere at The Strip, where we consumed outstanding lobster rolls at Roland's Seafood Grill.

Still nursing a torn hamstring, on race morning I cheered the crowds of runners near our hotel, and managed a gorgeous four-mile run to The Confluence, at the juncture of the Allegheny, Monongahela, and Ohio Rivers.

Pittsburgh is a great city, and it can be proud of it's world-class marathon event.

                                                                                 

Larry Roberts/Post-Gazette

Photographers surround Clara Santucci of Dilliner, Greene County, after she won the women's race at the 2014 Pittsburgh Marathon

THE RUNNING MECCA

This weekend, Pennsylvania becomes the world's running Mecca.

At both ends of the state, two of the country's finest races will be held.

On Sunday, in Philadelphia, runners will take a run down Broad Street, a flat, fast 10-mile jaunt, from the neighborhoods of North Philly, to the sports complex in South Philly. A flat, fast course, this is a favorite race among many runners. True to Philadelphia sports tradition, a giant tailgate party will be held after the race.

Over 40,000 runners are expected to compete in the Broad Street 10-Miler.

At the other end of the state, over 30,000 runners are expected to descend upon the Steel City for the Pittsburgh Marathon weekend.

Runners will cross the magnificent bridges spanning each of the city's three rivers, enjoy the cheers of the crowds in the neighborhoods of the South Side, Oakland, Shadyside, and Bloomfield, climb a hill through the University area, and cruise the last five miles downhill.

The Pirates will play baseball, and the Penguins will play hockey, so there'll plenty to do and see.

So, if you're coming to Pennsylvania this weekend, enjoy our State of Fitness.

PITTSBURGH

Best of luck to all the runners participating in this Sunday's Pittsburgh Marathon. Pittsburgh is a great city and this is a great event.

I am privileged to be one of the guest speakers at the Pittsburgh Marathon race expo.

Stop by on Friday evening as I deliver my presentation, "Make Each Day Your Personal Best."
or on Saturday, at 10:30 a.m., when my presentation will be, "Running in your 50s and 60s.

I'll be around after the presentations to chat, answer your questions, and sign copies of my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes." www.runningshortsbook.com.

I hope to see you there.