Monday, June 30, 2014

HALF TIME

June 30 has come and gone, and we have reached the halfway point of the year.

If you have read some of my previous blogs, you know I'm a great advocate of running record-keeping. I have always relied heavily on keeping a running log, as a means of tracking my progress and comparing my workouts. My running logbooks, which I have kept for 38 years, are as essential to me as a good pair of running shoes.

As we reach the mid-point of the calendar year it is a perfect time to examine our running logs,
computer files, and records of the last six months and perform an analysis of our training.

Look at your training and racing, and ask yourself some of these questions.

Am I running enough miles?

Am I turning in a weekly long run?

Is my long run a 'quality' run, or am I running slow, empty miles?

How about a weekly speed workout?

Am I racing too much?

Am I racing too little?

Have I been slowed due to injury?

If so, what adjustments have I made?

How do I avoid being injured in the future?

And, as we enter the second half of the year, assess and redefine your goals.

Your best running days are ahead of you.

Let them begin as we enter the second half of 2014.

                                                            Logbook and Entries-2011

Sunday, June 29, 2014

5 CREATURES THAT PROBABLY WON'T KILL YOU...ONE THAT MIGHT

I love the summer.

Sure, there are days when you can slice the humidity with a kitchen knife, and other when you feel like you reside in the bowels of a blast furnace, but for many of us, those are the times when we look for our favorite wooded trail for relief from the heat.

On the trails, we often encounter creatures that, for the most part, don't mind sharing their habitat with us, as long as we don't pose an immediate threat to them or their young.

Five of these creatures 'probably' won't hurt you. Now, this doesn't mean that if you approach mama black bear's cubs, or step on Mr. snake that you won't experience the full fury of nature's wrath, so I assume that you understand that common sense should always rule.

1. Deer-On the Monday after Thanksgiving, over one million hunters migrate to the woods of my home state of Pennsylvania for the first day of whitetail deer season. I am one of them. There's a good reason. Pennsylvania is the home to one of the largest whitetail deer populations in the world. These majestic creatures are silent and stealth. Squirrels make more noise than deer. Countless times, on training runs, I have been stared at by deer, wondering why a strange two-legged creature is doing what they do best.

2. Bear-We have black bears in Pennsylvania, and I've encountered only two during my 38-year running career. They, too, are curious creatures, and will not attack unless you threaten their cubs. If a bear should decide to attack, however, your chances for survival are not good. They can outrun, out swim us, and they can climb trees.

3. Snakes-Not my favorite creatures. I have often done my best hurdler impression over black snakes, who stretch out on our coal-laced local trails for an afternoon of summer sunning. Although my hurdling technique is pathetic, to say the least, it has, thanks to pulsing adrenaline, propelled me over many snakes thus far in my career. For the most part, snakes are part of the 'you don't bother me, I won't bother you' classification of woodland creatures.

4. Small Game-Rabbits, foxes, squirrels, groundhogs, chipmunks, and an occasional skunk. You're never going to get too close to most of these creatures, but if you're 'zoned,' or lost in thought, these guys can throw a scare into you.

5. Fowl-Geese, ducks, turkeys, and pheasants-They can cause quite a stir as you near their nesting area, and a Canadian goose once attacked a biker friend of mine, going right for his helmet, (perhaps he thought it was a giant egg) but they are of little threat, and are beautiful to see while on a run.

Now it's time for a quiz question.

What creature kills more human beings annually than any other on earth?

No, it's not a shark, lion, or grizzly bear.

The answer is...

The mosquito, the carrier of malaria.

Most of us do not have to worry about malaria-carrying mosquito, but we should concern ourselves with a tiny killer that lurks in our wooded areas.

The deer tick, a small blood-sucking arachnid, is prevalent in many wooded areas of the country, especially in the northeast.

According to the American Lyme Disease Foundation:

"The deer (or black-legged) tick in the East and the related western black-legged tick are the only known transmitters of Lyme disease in the United States. Both are hard-bodied ticks with a two-year life cycle. Like all species of ticks, deer ticks and their relatives require a blood meal to progress to each successive stage in their life cycles."

It goes on to add:

"Lyme disease (LD) is an infection caused by Borrelia burgdorferi, a type of bacterium called a spirochete (pronounced spy-ro-keet) that is carried by deer ticks. An infected tick can transmit the spirochete to the humans and animals it bites. Untreated, the bacterium travels through the bloodstream, establishes itself in various body tissues, and can cause a number of symptoms, some of which are severe.

LD manifests itself as a multisystem inflammatory disease that affects the skin in its early, localized stage, and spreads to the joints, nervous system and, to a lesser extent, other organ systems in its later,
disseminated stages. If diagnosed and treated early with antibiotics, LD is almost always readily cured. Generally, LD in its later stages can also be treated effectively, but because the rate of disease progression and individual response to treatment varies from one patient to the next, some patients may have symptoms that linger for months or even years following treatment. In rare instances, LD causes permanent damage.

Deer ticks cannot jump or fly, and do not drop from above onto a passing animal. Potential hosts (which include all wild birds and mammals, domestic animals, and humans) acquire ticks only by direct contact with them. Once a tick latches onto human skin it generally climbs upward until it reaches a protected or creased area, often the back of the knee, groin, navel, armpit, ears, or nape of the neck. It then begins the process of inserting its mouthparts into the skin until it reaches the blood supply."

So, simply, be cautious!

Although I apply flea and tick treatments to my pets monthly, their forays into the woods often produce unwanted visitors in the form of deer ticks.

After a run in the woods, check yourself from head to toe, and remove any ticks immediately, with a pair of tweezers.

When you visit the doctor for your annual checkup, ask to add Lyme Disease to the list of things checked in your blood work.

Stay aware and cautious of creatures, big and small, but remember, the tiny ones can be the most dangerous.

                                                                          Deer Tick

Wednesday, June 25, 2014

UNUSUAL HYDRATION

38 years of running and over 125,000 miles on roads and trails, and today I encountered a first. A gentleman in a pick up truck approached, and decided, at the very moment he passed me on a narrow street, it would be a great time to wash his windshield.

I was treated to a refreshing, tasty spray of windshield washer fluid.

 Foul taste and all, I was still able to shout a couple of expletives.

It is we, the runners, who should display road rage!!

Tuesday, June 24, 2014

COLOR IN COLORADO SPRINGS


Back in the 1980s, I had the good fortune to visit and race in Colorado Springs, Colorado. It is one of the most beautiful, health-conscious cities in the country.

Health consciousness in the Colorado Springs area, and, indeed, throughout many areas of the U.S. these days, is universal, appealing to folks of all ages and ability levels.

So, if you're looking for a 5K event that is simply a fun way to achieve a great workout, there's a great race in the pure thin air of Colorado just for you.

Get ready for a Color Blast™ at the Colorado Springs Color in Motion 5K on Saturday, July 26. This is the largest and most colorful event of this year's Rocky Mountain State Games.

The event will be held on Saturday, July 26, beginning at 9:00 a.m., at Antlers Park, 31 W. Pikes Peak, Avenue, in Colorado Springs.

Runsaver.com offers a perfect description of this unique athletic event.

"The Color in Motion 5K is designed to be wild, wacky, motivating and truly unforgettable. The race gives you an opportunity to be social, to get in shape, and to let loose by doing something totally out of the ordinary. By the end you'll be covered in colors, and not only will your outfit be brighter, but your health and outlook on life will be too. No age limit! Come young, come old!"

Now, I'm one of those  running fossils who hails from the era of inexpensive race entry fees, so here's what I love about this event. If you act quickly, it's cheap! If you register by midnight mountain time on June 26, you can enter for only $29!

Go to the following link: http://www.runsaver.com/indexa.html?zip=Colorado to register.

This Deal is for a VIP Registration to CiM5K, which includes all these perks of a regular registration (up to $50 value):
  • Registration for one to Color in Motion 5k
  • Sweet T-shirt, CiM5K bracelet and color packet
  • Entry into the Color-Bash after party



  • PLUS your VIP Registration includes a free pair of cool CiM5K sunglasses ($10 value)

    This promises to be a great event in a great city, so sign up today.



     

    Monday, June 23, 2014

    ICE, ICE BABY

    Let's begin with potholes.

    Those of you who live in colder climates know what I'm talking about. After a long, cold winter, the first thaw comes along, and craters, some the size of small vehicles, appear everywhere, lurking beneath the road surface, inviting drivers to sacrifice a tire, rim, or an axle.

    How about that expensive concrete sidewalk you installed a coupe of years ago? Now it is criss- crossed with spider vein cracks.

    And, of course, the nemesis of all runners: ice covered surfaces.

    For my first two examples, at least, I  have listed a couple of reasons why, as runners, we should love ice.

    You see, road surfaces, as well as cement, contract in cold weather. Some of you may even remember the Seinfeld episode about "shrinkage" to describe cold weather contraction.

    Conversely, heat produces expansion, hence potholes and cracked cement.

    That expansion on the human body is described as swelling, and it's never a good thing. A twisted ankle, an inflamed joint, a pulled muscle, or any soft tissue injury produces swelling, and that is where our winter enemy called ice, suddenly becomes our friend.

    When it comes to ice, never be home without it.

    Ice packs of some sort have resided in my refrigerator for years. You can store ice in a baggie, or in a Dixie cup, for easy application. Heck, you may not have to package it at all. Just use a bag of frozen peas.

    Ten minutes or so is a good amount of time for an ice application. It is very possible to actually suffer frostbite tissue damage if an ice pack remains in one spot for too long. Give the affected area a break, then apply for another ten minutes.

    The objective is, of course to reduce the swelling in the affected area, and get back on the road quickly.

    Marathon training is grueling. Often, after a 20-mile training run, getting out of a chair seems like a workout.

    Time for ice, baby.

    Try an ice bath.

    Oh, it's brutal, take-your-breath-away stuff, but it works. The strain of a long distance training run produces sore, inflamed muscles from the waist down. Sitting in a tub of cold water will reduce swelling all the way down to the ankles.

    Finally, when runners suffer dangerous heat exhaustion at the end of a race, it is imperative that their body temperature is reduced. Often, health care professionals immerse them in a tub of ice.

    The same can be true for you on a sweltering hot summer day. Complete your workout, go directly to the shower, and make it cold. Your body temperature will drop, and you will feel much better.

    So, if you're injured or sore, take my advice, and always reach for the ice.

    Saturday, June 21, 2014

    SIX SCINTILLATING REASONS TO CELEBRATE SUPER SUMMER SOLSTICE SATURDAY

    Today, in the Northern Hemisphere, we celebrate the Summer Solstice, the first day of Summer, and the longest day of the year, in terms of hours of daylight.  Here in Pennsylvania, we will see about 14 hours and 31 minutes worth of daylight. Depending on where you live in the vast state of Alaska, you will experience daylight for as little as 18 or as much as 24 hours.

    The summer has finally arrived, and although I could probably list 600 reasons why today is a day of celebration, I have narrowed it down to six scintillating reasons to celebrate Super Summer Solstice Saturday. (Say that three times after a few cold summer beverages)

    1. Light, light, and more light-I am very serious here. The lack of light has become a runner's worst enemy. Early this week, in the middle of the day, a young man passed me in his car, in full texting mode. There is no possible way he could have reacted quickly, as he wasn't paying attention to the road. Yesterday morning, a local woman was struck and killed by a pick up truck on her early morning run. Take advantage of the additional light the summer months offer. And when the days get shorter, invest on very bright, reflective workout clothing. There are more cars, more drivers, more distractions, and more runners out there. I wish the Summer Solstice would last all year.

    2. Beaches-No matter where you live, there's something about summer and beaches. The water, the waves, the sand, the smell, the sounds. Perhaps you're not a beach-lover, but still, there's something about the beach that makes summer very special.

    3. Baseball-When I'm finished writing this I'm going out for a run. A few household chores will follow, then the Phillies will play an afternoon game in Saint Louis. For a runner, there's nothing like turning on that baseball game and settling in for an afternoon nap!

    4. The grill-In my opinion, there's no reason to ever cook inside during the summer months. Anything is fair game for the grill. Whether you're a voracious carnivore or a vegan, the grill and summer simply belong together.

    5. Sounds-Birds chirping in the early morning hours, the sound of lawn mowers, the ping of aluminum baseball bats, jet skis, the soothing sound of the ocean, gentle breezes, thunderstorms, Jimmy Buffett music. Ahh...the sounds of summer.

    6. Sunsets-My wife and I have our Summer Solstice sunset planned. After grilling, of course, we will retire to the front porch, with Yuengling Chesterfield Ales in hand, and watch the sun set over the Broad Mountain, fifteen miles to out north.

    The summer has begun.

                                                        SUMMER SOLSTICE SATURDAY

    Friday, June 20, 2014

    THERE'S ALWAYS TOMORROW

    Tomorrow is June 21st, and, in the Northern Hemisphere at 6:31 a.m., the Summer Solstice begins.

    Officially, this marks the first day of summer, providing the longest amount of daylight. Here in Pennsylvania, we will see about 14 hours and 31 minutes worth of daylight.

    As I sit on my deck, enjoying the many hours of sunlight tomorrow, I will write my annual Summer Solstice blog.

    Remember, the eternal cycle of life being what it is, the days become shorter after tomorrow, so celebrate the Summer Solstice by turning in a good workout, running a race, or simply basking in the maximum hours of sunlight.

    Let me be the first to wish you all a Happy Solstice Day.

    Tuesday, June 17, 2014

    COLORS OF SUMMER

    As runners, we are constantly concerned about achieving our peak performances. In order to achieve that elusive personal best, we need to be cognizant of the fuel we use to keep our high-powered furnace going.

    I am a great believer in the "everything in moderation" approach to nutrition. I applaud those who aspire to a meatless or a vegan dietary plan, but it's just not for me.

    There's no disputing the fact, however, that a diet heavy on red meat, salt and sugar, is a recipe for disaster, and seems to be why we are in the midst of a worldwide obesity epidemic.

    So, here's in my humble, non-medical opinion, the other half of the ticket stub that we runners need to punch. Obviously, we have the exercise thing down pat. Few humans burn more calories than we. But what about our dietary component?

    On a daily basis, a simple formula is to eat food, not products, and to enjoy those beautiful colors.

    During the summer, those brilliant colors manifest themselves in a magnificent array of fruits and vegetables.

    I could barely recognize my Honey Nut Cheerios this morning, as they were blanketed in by a slew of deep-blue local blueberries. I already have strawberries scheduled on my lunch menu.

    At dinner, we will begin with a salad made from fresh romaine lettuce, which has grown in my garden since April. Added to it will be a healthy dose of scallions, otherwise known as spring onions. In a couple of weeks, I'll be able to add cucumbers, peppers tomatoes, and snow peas, which will be ready for harvest from the garden. Cauliflower, broccoli, and cabbage are also on their way.

    And, if the bugs don't have their way, fresh peaches will be available from the peach trees in the yard.

    For years, the American Cancer Society has recommended a diet consisting of nine fruits and vegetables daily. During the summer, at countless grocery stores, farmers' markets, and at roadside stands across the country, an array of fruits and vegetables are available at very reasonable prices.

    Make your diet as colorful as possible this summer. You'll feel better and run better as well.

    Sunday, June 15, 2014

    A RUNNING DAD FOR THE AGES

    When I wrote 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, to whom it was dedicated became a no-brainer.

    I dedicated it to my dad.

    A World War II veteran, member of the Greatest Generation, he was a devoted husband to my mother for 61 years, and he was a terrific father.

    He did some amateur boxing in his days, growing up in the hard coal region of Pennsylvania, and I believe it was that spirit of individual competition that enamored him to my running career.

    My dad would attend as many of my races as he could when I was in my 20s and early 30s, and the stories, some which I write about in the book, are classic. For those of us who beam with pride at the accomplishments of our children, my dad was a role model.

    The Prevention Marathon of 1978 was run in early March, on rural windswept roads of Lehigh County, Pennsylvania, north of Allentown. A late-winter snowstorm had struck the day before the race, leaving a slick glazing of white on the running surface. Temperatures were in the 30s, and times would be slow.

    As I struggled through the race, finishing in third place, I was astounded by the rousing ovation I received from the sparse crowd as I crossed the finish line.

    During the race, my dad told as many people as would listen, about his son, braving the elements in a 26.2 mile endurance race, despite having a "heart murmur." The spectators, possibly expecting a collapse as I broke the tape, both cheered and breathed a sigh of relief when I remained vertical.

    Indeed, I DID suffer from a heart murmur...when I was three years old!!!

    I had long since outgrown the defect, a fact my dad neglected to inform his fellow spectators.

    My dad passed in 2007, but few days go by without me thinking about him, his quick wit, and the pride he had for his sons and his grandchildren.

    Happy Father's Day to all.

    Saturday, June 14, 2014

    GOOD TIMES SOFTWARE-A GOOD DEAL!


     

     

    Today, runners have more races to choose from than ever before. We all enjoy races with many "perks," but there is an essential component of all races, which, if not conducted properly,  will cause our race-day experience to become a nightmare.
     
    Recently, I have been in contact with a terrific race timing software company, Good Times Software, that has really covered the essentials necessary for the registration, timing, and organization of any race, big or small.
     
     This company truly covers it all.

    If you’ve participated in timed events, then you may already know some of the things race timing companies must concern themselves with.  Three important items are:

    ·         Easy and organized race registration regardless if that means online registration, on-site race day registration, or both

    ·         Accurate results from either manual select timing, or chip timing

    ·         Efficient and easy-to-use software so staff can devote their focus to a successful event instead of wasting time behind a computer

    Good Times software (http://GoodTimesSoftware.com) is a great example of race timing software designed to handle small, medium, and large races.  Most importantly it’s easy to use and powerful.  From their website, you’ll find links to their YouTube channel where you can check out some of their how-to videos.

    So what is happening behind the scenes?  Here are a few things:

    ·         Downloading “raw” registration data of all race participants and making sure the data is complete and accurate

    ·         Importing registration data and assigning a bib, a chip tag ID, or both to each participant

    ·         Prepping the timing equipment (readers, mats, antennae, etc.) used in chip-timed events

    ·         Running reports for race announcers

    ·         Setting up award categories, award types, and age brackets for the event

    ·         Capturing start times and finish times for all participants

    ·         Generating results reports

    The founder of the company is seeking to expand his business to people who want to start a race timing company using Good Times software, or to existing race timing companies looking for better timing software.  A Service Provider’s license will allow you to use Good Times as you build your business.
     
    If you’re an event organizer or volunteer and just need a great way to time your event, consider purchasing Good Times directly, or have a sponsor purchase it on your behalf.

    Check them out at: http://GoodTimesSoftware.com

     

    Friday, June 13, 2014

    PERSPECTIVE

    "It's so humid."

    "I hate this cold weather."

    "I don't feel like running today."

    "Why don't they have more awards in MY age group?"

    "Dammit, where's the remote?"

    Most of us are guilty of uttering some of those remarks.

    I'd like to offer a personal perspective.

    A little over a week ago, a brilliant young man, who I had the pleasure to teach, lost his life, for his country, in Afghanistan. He leaves a wife and a grieving mother, father, sister and grandparents, as well as many, many friends. An Army Captain, and a member of the Green Berets, he was an outstanding student, athlete, and he was a hero. He died, in service of the United States, at the age of 29.

    Three weeks ago, a friend, who was a father, grandfather, an Army veteran and a person who did not possess an evil bone in his body, was diagnosed with a tumor on his esophagus. Nine days later, he passed away at the age of 58. He stayed in shape by lifting weights and probably had less than 10% body fat. My fondest memory was attending a Dropkick Murphy's concert in Philadelphia, with him, his son, and my wife.

    This morning, on Facebook, I read the courageous story of a young woman who, until last year, trained at an eight-minute mile pace. Then, she suffered a stroke. Today she is thankful to be able to log a couple of miles at a 12-minute pace.

    Our ability to lace up our running shoes to go out there and do what we love to do is a great gift, which, despite our sense on invincibility, can be taken away in an instant.

    On a daily basis, little things may annoy us, but let us never lose perspective.

    If you are religious, thank God for this great gift of life, and pray for those he has chosen to take with him.

    For us, the living, enjoy and appreciate every single moment. We all, this writer included, should attempt to be more tolerant, and less critical.

    Appreciate your great family, friends, and pets.

    Enjoy every second of the life with which we have been gifted.

    I'm going out for a run.

    Thursday, June 12, 2014

    GREAT SUMMER READING...AND MORE TO COME!

    Thanks to all of you who read my blog. The response from my readers over the past few months has been tremendous, and I am truly humbled.

    If you like this blog, I think you will love 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.

    It is available for a reduced price on my website above. I'll sign a copy and send it to you for $11.00, and I'll pay for the shipping and handling. The book is also available online at Amazon.com, Barnes and Noble.com, and at Lulu.com, where you can buy the ebook.

    Running Shorts is a chronicle of my 37-years as a competitive runner. It is about my experiences, many of which are your experiences. I offer advice, humor, and a bit of running history in the book. The stories will make you laugh and the advice will make you a better runner.

    The book is a great summer read, and I guarantee you'll enjoy it.

    In August I will publish my second book, entitled, "Personal Best." My objective in writing this book is to help my readers achieve their personal best as runners in a physical, mental, and spiritual manner.

    More about "Personal Best" in future blogs.

    In the meantime, enjoy some great summer running, stay healthy, and read some good books.

                                              Book Signing at the Philadelphia Marathon Expo

    Wednesday, June 11, 2014

    SIX SIZZLING REASONS TO LIKE SUMMER WORKOUTS

    First, let me begin by saying that I know this blog will produce controversy. Talking about the weather is like offering opinions about religion or politics.

    Obviously, these are my personal views, and I fully respect (and expect) contrary opinions.

    One more disclaimer.

    Races, especially longer distances like the marathon or half marathon are best run in the cooler weather. Ideally, temperatures in the 50s are what we hope for when we run a marathon.

    Finally, use your influence to encourage local race directors to conduct all races no later than 9:00 a.m. during the months of June, July, and August, in anticipation of potentially dangerous heat conditions.

    And one more 'Finally.' Be sure to stay hydrated, and avoid dangerous mid-day heat whenever possible during the summer months.

    Now, on to the reasons why I, for the most part, love summer running workouts.

    1. The Winter-I have chosen to live my life in northeastern Pennsylvania, so I  must accept the reality of harsh winters. That, however, doesn't mean I have to like them. Once the colorful fall foliage disappears, we are forced to endure six months of brown and gray colors, biting wind chills, snow, sleet, ice, and the accompanying shoveling that goes with it. Roads become narrowed, drivers become irate at the sight of runners, there is constant danger of falling...well, you get the picture. The colors, the sound of birds, the overall brightness that seems to extend to the workout itself, the beauty of roads, trails and the beach, provide such a contrast from the drab, depressing winter months that one will never hear me complain about the heat.

    2. Daylight-I have opined on this blog about the dreadful day in November when we return to Standard Time. Clocks "fall back" and we are plunged into darkness. Workout times are compressed. Night falls before 5:00 p.m., and a general workout depression sets in. During the summer, one can hit the road at 5:30 a.m. or 8:30 p.m. Given the busy schedules most of us are forced to juggle, we appreciate this flexibility of workout time options.

    3. Clothing-Winter is way too much work for me. Nailing the exact wardrobe decision is essential. Dress too lightly and you'll be cold. Layer up too much and you'll sweat excessively, and, well, you'll be cold!! It's pretty simple in the summer. Shorts, socks, and shoes for guys. Add a top for women, and you're out the door. Ok, don't forget the sunscreen and sunglasses.

    4. Precipitation-We actually ENJOY precipitation in the summer. A cooling rain shower in July feels good. Rain at 40-degrees in February definitely does not feel good. And the rain is never going to freeze in the summer, causing treacherous footing.

    5. Shade-Unless you're running on a beach, isn't it great that we can seek out our own personal air conditioning unit? I have specific routes that I choose on sweltering days. It may take me a few minutes to get there, but when I reach the canopy of trees, the temperatures drop ten degrees. It is magnificent.

    6. Venues-Forest trails, mountains, the beach. Sure, we travel to these places at other times of the year, but, for the most part, many of us take that summer vacation. It is exciting to run on that secluded beach, or on that isolated mountain trail. When we travel, I love to use my morning run as a scouting mission. When I return, I usually have suggestions for restaurants I've passed during my workout, as well as places I'd like to visit.

    Enjoy everything our sport has to offer during the summer months. Sure, your race times may suffer on hot days, so allow for that. Don't worry about accumulating massive amounts of miles, rather, concentrate on quality workouts.

    And keep in mind the old adage: "You don't have to shovel the heat!"




    Tuesday, June 10, 2014

    SUMMER SPEED

    Summer is the ideal time to go to the nearest track for a speed workout. Speed workouts not only build up leg speed, they push our heart rates to the limit, expand lung capacity, and provide us with that psychological edge we need during the latter stages of a race.

    No matter what your age, ability level, or speed may be, I have a terrific speed workout that is quick, concise, and easy to do. (It's still painful), but it IS easy to do.

    So, let's talk about 300s.

    Jog a warmup mile or so, make sure you stretch before you begin the workout.

    You are going to run a set of fast 300 meter intervals on the track.

    Let's say you run a 5K race at an 8-minute per mile pace. That breaks down to 2-minutes for each 400-meter segment. Since 300 meters is 3/4 of 400-meters, your goal should be to run your 300s in less than 1:30. (That's a lot of math for me, but I think I got it right)

    Now, here's the important component. Run that 300 meters, check and clear your watch, and jog the final 100 meters on the track. Do not stop. Restrict walking to a minimum.

    Keep in mind, the objective of a speed workout is to NOT allow your heart rate to drop to a resting level. You want to keep it elevated to achieve the maximum benefit.

    The number of repetitions is up to you. I would suggest no less than four, and no more than ten. Your last 300 should be as fast or faster than the first.

    Jog for a mile as a warm down, and you have completed an excellent summertime workout.

    Do your speed workouts in the middle of the week, and allow yourself three days before you race. If I have a race on Sunday, I run my speed workout no later than Wednesday. Weekends should be reserved for long runs or races.

    Turn in a few 300s this summer and watch your race times plummet in the Fall.

    Monday, June 9, 2014

    WEIGHT A FEW MINUTES

    We all know and love the benefits we derive from running. Our leg strength and  our cardiovascular fitness are greatly increased. Mentally and psychologically, running enables us to think more clearly, and it is an excellent form of stress release. Running keeps our weight down and melts away fat.

    It is sculpts and tones us...from the waist down.

    Over the years, I have found that a weight lifting regimen, two or three times a week, goes a long way toward increasing upper body strength, toning muscles from the waist up, and giving one the edge over competitors.

    First, let's make one thing perfectly clear. Runners, who also lift weights, will never be mistaken for body builders. But, we don't want to be.

    Weight lifting for runners is for the purpose of building upper body strength, not upper body bulk. For that reason, runners should concentrate on low-weight, high-repetition workouts.

    Let's start our weight lifting routine with the core. A strong abdomen equals a strong back. Include crunches, or other abdominal  exercises into your training schedule.

     It's easy.

     I try to do 300 crunches daily while I watch the news, a sporting event, or a television program. Back in high school, we used to do an exercise called "six inchers." You lie on your back, raise your legs up, approximately six inches off the ground, and hold for 10 seconds. Do a set of ten, and you'll feel the burn in your lower abdomen.

    My 20-minute weight lifting workout is conducted three times a week. I do a 3 sets of 15 bench presses, with a two-minute break between sets. I then proceed to 3 sets of 25 reps of curls, followed by 3 sets of 15 rowing exercises. I pick up the bar, holding it at my waist, "row" to my chest, then back to my waist.

    Throughout the week, I visit my chin-up bar, where I try to do 10 chin-ups.

    That's the routine that works for me. I believe if you put in about a half hour a day, three times a week, upper body weight lifting can supplement and enhance your running.

    Plus, it makes you look and feel good.

                                                                    My Weight Dungeon

    Thursday, June 5, 2014

    SIX REASONS WHY IT'S GREAT TO BE A RUNNER

    Yesterday was National Running Day. I hope everyone was able to get on the roads in celebration.

    So, I'm a day late, but for National Running Day, I'd like to offer six reasons why it's great to be a runner.

    1. Time Management-The U.S. Army used to run a commercial which talked about the many things soldiers accomplished before 7:00 a.m. That, of course, could apply to many of us. Before the coffee is made, and often before the sun rises, a large number of runners have completed a workout. Runners run during their lunch breaks. While soccer practice is being conducted, while others criticize the coaches or tell whoever is listening how great their kid is, we are squeezing in a run. Over the years, when asked, "How do you find the time to run?" I have responded with, "It's an hour I'd otherwise spend watching television, or otherwise wasting my time. These days, I'm sure it would include wasting time on some electronic device.

    2. Weather-While others talk about it, we experience it. We understand and appreciate the feel of a minus twenty wind chill, or ninety by ninety. We also live for those crisp, cool, low humidity days, when we feel as though we could run forever. In a strange way, we ENJOY the challenge of a torrential rain, gale force winds, or blizzard conditions. When we put those workouts in the books, we have earned bragging rights.

    3. Getting Older-Runners actually look forward to birthday years that end in zero or five, because it places us into a new age group. We also don't mind class reunions when people ask us how we stay so young. There is no retirement age in our sport.

    4. Nature-Just like the weather, runners, for a time, become part of nature. Hurdling a snake who is sunbathing across a trail, a deer staring at you in amazement, a wild turkey, sometimes a bear, can often turn a workout into a nature trek. Running on a beach, a mountain trail, or along a river is the absolute best way to appreciate the beauty of nature that is all around us. Kinda takes us back to our caveman days.

    5. Food-It tastes better, we learn what fuels us and what weighs us down, weight gain in not an issue, as we practice moderation in order to run our best.

    6. Sexy Time-More energy, a better self-image for both men and women. Drugs like Viagra and Cialas address blood flow. Runners' arteries are like super highways. 'Nuff said!

    You could probably list 60 reasons why it's great to be a runner. Maybe it was celebrated yesterday, but, for all of us, EVERYDAY our feet hit the road is National Running Day.




    Sunday, June 1, 2014

    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.

    In addition, as head cross country coach at Penn State Schuylkill campus, I am proud of the fact that one of my runners has placed 9th and 7th place respectively at the USCAA Nationals for the past two years, and at the 2013 race earned All American status.

    Now there is a way that I can offer quick, inexpensive 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. I also offer other Fiverr programs.

    Over the past few months, I have designed programs for runners from Australia to Iceland Cyprus to South Korea, and have earned a 100% positive reviews. 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. It'll be the best $5.00 you've ever spent.