RUNNING FOR THE HEALTH OF IT

There is a tremendous Facebook page for runners out there, called Running For The Health of It.

The page was started by a young man, Troy Leatherbury, a personal trainer from the Philadelphia area, who wanted to spread the word about physical fitness.

Folks from around the country have joined the group, which now boasts over 1,100 members.

A very colorful member of the group, Felix Shipp, from Grenada, Mississippi, is a blue collar worker, who, in 2009, became disabled. Rather than continue to eat and smoke excessively, Felix chose to take control of his fitness and become a runner. He is now an accomplished marathon runner.

In my new book, Personal Best, available now at: www,muldowneyrunning.com, Felix Shipp's story is told in his own words, in the chapter entitled, 'Extraordinary.' He shares the chapter with Father Chris Zelonis and Jen Burgess, who also have extraordinary stories to tell.

I wrote Personal Best with a single purpose: to offer readers a self-help book that will enable them to achieve their personal best.

Check Personal Best at: www.muldowneyrunning.com I will be happy to send you a signed copy.

Here is my video for Running For the Health of It.

FOR THE TRULY (K)NEEDY

There is a fact of life all runners must accept. If we run long enough, we are going to experience knee pain.

Now don't listen to the naysayers who say, "Running will ruin your knees." Statistically, that statement just isn't true.

The key is to manage knee pain before it becomes debilitating.

Torn hamstring tendons are, for me, in the process of mending, but my gait has been altered, causing me discomfort in my left knee.

Of course, in desperation, I went to the Internet, specifically Amazon.com, and found a product that is terrific for anyone, in any sport, who is having knee pain.

On Tuesday, I received my Alpha Athletica Compression Knee Sleeve, and I immediately wore it on my 5-mile run. Over the years, I have tried several sleeves and braces for my knee, but this knee sleeve is, by far, the best. It is lightweight and non-restrictive. It holds its elasticity, extends into the hamstring area, and is cool and quick-drying. I was so impressed I even wrote my first Amazon review of the product. I would recommend the Alpha Athletica Compression Knee Sleeve to athletes participating in any sport.

Find the Alpha Athletica Compression Knee Sleeve on Amazon, and for reading this blog use CODE4JOE and receive 50% off this fine product.

Check out my video below for more.

JUMP ON THE LADDER

If you've read my blog, you know the value I place on a runner's weekly speed workout. In my latest book, "Personal Best," www.muldowneyrunning.com, in my college cross country coaching, and my eCoaching I preach the gospel of speed work and I suggest ways to keep it fresh.

Let's face it, speed work, especially if done alone, is not fun. It is intense, thankless, and painful. One often asks, "Why am I doing this? It's not a race, yet it hurts like a race. And...if I quit, who will know?"

Well, the answer is simple: speed work pays dividends. Turning in workouts that are sometimes FASTER than race pace, increases lung capacity and leg turnover, and conditions the body both physiologically as well as psychologically.

So, we know that 400, 800, and 1600 meter repeats are terrific workouts, but if you want to work on both stamina and speed, you really need to get on the ladder.

Ladder workouts break up the monotony of the speed workout regimen. They can be completed quickly and efficiently.

After a warmup session, set a goal for your ladder workout. The key to ladder workouts is to come down the ladder as fast, or faster, than you go up. For example, is your first 400 meters is run in 2 minutes,  your second 400 should be run in 1:59 or better.

Today, we ran what I consider a very basic, yet beneficial ladder workout: 400, 800, 1600, 800, 400.

I have always "halved" the rest interval, so after the fast 400, I jogged 200 meters. After the 800, I jogged 400 meters. 800 meters after the 1600, and 400 after the 800 meters.

Sometimes I add a 200 meters at the beginning and end to increase leg speed. If you are training for a marathon, try an 800, 1600, 3200, 1600, 800 meter ladder. I promise you'll sleep well after that workout.

Don't be afraid to jump on the ladder. When you're feet hit the ground again, your race times will plummet.

eCOACHING-GET FASTER!

My eCoaching service is now up and running on my site: www.muldowneyrunning.com.

The eCoaching package will improve your race times, at distances from the 5K to the marathon. My written plan, unlimited coaching access, and advice will assist you in reaching your personal best.

When you sign up for my eCoaching, you will receive:

-A 20-Week written training plan

-Weekly check-ins and adjustments

-Unlimited email access to me throughout the training period

All for the low price of $25.00.

Hey, I enjoy running my personal best, and I enjoy writing books about it, but I REALLY enjoy coaching others to their personal bests.

So, check it out on www.muldowneyrunning.com, and we can get on the road to your personal best.

Oh, and let me add that I have created programs for folks around the world. My program is very metric-friendly.

SUPER SEVENS

'Super Sevens' is a training method I've developed that, if followed, will improve your racing performance.

 In my latest book, "Personal Best," you can learn how to make Muldowney Super Sevens work for you. Pre-orders of the book, signed by the author, are available at: www.muldowneyrunning.com, The book will be released on Thursday, and pre-orders will be fulfilled at that time.

Personal Best will be available on Amazon and Barnes and Noble in a few weeks.

SUNDAY=LONG DAY

There's just something about it.

A light breakfast, a relaxing cup of coffee or two, the Sunday newspaper, and a long training run.

Often the rigors of the work week render us a bit sluggish by the end of the day, but on Sunday mornings we generally feel fresh and ready to conquer the longer distances.

Today, on the last full day of summer, temperatures soared here in Pennsylvania. Participants in the Rock and Roll Half Marathon in Philadelphia suffered through mid-summer conditions, complete with high humidity.

Two hours north of Philadelphia, pockets of mountain air and an abundance of shade made my 9-mile run quite pleasant today. Now, "Back in the day," a 9-miler would hardly fit my description of a long run, Today's workout, however, was my longest run since I tore two hamstring tendons in May 2013.

I have always attempted to run my long runs at a brisk pace, adhering to the philosophy that, "Long slow distance makes long slow runners."

My wife also completed 7.5 miles today in preparation for her half marathon debut at Philadelphia in November.

Long run completed, I showered, drank copious amounts of water all afternoon, watching my beloved Philadelphia Eagles win their third consecutive game of the young season.

Some yard work and a delicious dinner followed, and blog now written, it's time to celebrate the day with a Yuengling beer or two.

Combined with a mid-week speed workout, a weekly quality long run can go a long way toward racing success.

A NIMBLE WEDNESDAY

Throughout my running career, midweek, usually Wednesday, has been the time to get fast. If it's midweek, it's time to do a speed workout.

We all like to get out there and log our easy miles on the road, but speedwork provides us with both the physical and psychological edge necessary to produce fast race times, from the 5K to the marathon.

Most of you know what speedwork is all about, so today I'm going offer you some concrete examples from yesterday's nimble Wednesday that you can apply to your own training.

The morning began with my wife's first speed workout. She began her running career two years ago, and has run several 5K and 5-Mile races. She plans to run her first half marathon, at Philadelphia, in November.

Yesterday's workout was 3x800 meters (half mile), with a 3-4 minute jog interval in between. Her goal time was 4:45 for each, as she hopes to maintain a 10-minute per mile pace for the half marathon. She destroyed her objective, turning in times of 4:08, 4:18, and 4:12.

 A smashing success!

Next, I met Father Chris Zelonis. He and I planned a 3x1600 meter (mile) workout at our local track. The jog interval was 800 meters. Father Chris has run a 3:20 marathon and is aiming to crack 3:10 at the Philadelphia Marathon in November. He hovered around the 6:00 mark during his interval workout, breaking the 6:00 barrier on his last mile, clocking a 5:54. He is well on his way toward a 3-hour marathon. I joined him, logging miles in the 7:20s. A far cry from the glory days, but my fastest speed workout since tearing my hamstring tendons in May of 2013.

Finally, I gathered my college cross country team at Penn State Schuylkill. They too did a 3x1600 meter workout, many of them earning their fastest times to date.

So, it was a day of fast workouts, which, down the road will produce fast race times.

Speed workouts are difficult and thankless. They inflict aches and pains upon muscles and joints.

They are, however, the keys to race success.

PERSONAL BEST

Two years ago, in September 2012,  I began writing my second book.

Much happened in the past two years, and the book has taken many twists and turns.

Today I am proud and humbled to announce that my second book, "Personal Best," will be published on September 26.

"Personal Best" began as a runner's self help book, in which I used my running and coaching experiences over the past 38 years to guide the reader toward a personal best. I wanted it to be a recipe book of sorts, in which I provide the reader with the proper ingredients, then advise the reader how to mix them together in order to create a successful finished product.

April 15, 2013, compelled me to alter the course of my book. Having been witness to the horrific events at the Boston Marathon prompted me to begin "Personal Best" by writing about my personal account of the day.

As runners, we are all extraordinary in our own ways.

In a chapter entitled "Extraordinary," I tell the stories of three extraordinary runners: a Roman Catholic priest, a wife, mother, chiropractor/coach who has experienced the sting of personal tragedy, and a gentleman from Mississippi who turned a debilitating disabling injury into a positive life changing event.

When I signed copies of my first book, "Running Shorts," I encouraged the readers to, "Make each day your personal best."

In my latest book, "Personal Best," I want to help each runner achieve their personal best.

Check out my webpage,  www.muldowneyrunning.com., where you can pre-order a copy of "Personal Best." I will be very happy to personally sign the book for you, and I will mail it to you as soon as I receive my copies. On September 26, it will be available on Amazon, Barnes and Noble, and Lulu.com. It will also be available in ebook form.

I hope by reading my new book each day WILL be your personal best.

IT'S ON!

The summer heat and humidity has disappeared. Summer vacations, picnics, and endless weekend activities are fading in the rear view mirror. Mornings are cool and crisp.

The fall racing season has arrived.

In some areas it has already begun.

This past weekend, some of my training partners ran marathons here in the Lehigh Valley of Pennsylvania and in Bozeman, Montana.

Running friends in Florida and Mississippi are excited about logging big miles in cooler weather now that summer is behind them.

It is the time to train. It is the time to race.

Along with my daughter, my son-in-law, my wife, Felix Shipp, my Mississippi running friend, and Father Chris Zelonis, my local running friend, I plan to run either the Philadelphia Marathon or Half Marathon at the end of November, depending upon how my rehabilitated torn hamstring responds between now and then. All of us are grinding out the long runs at a time of year when we need not worry about searing heat, stifling humidity, gale force winds, snow or ice.

In every state, and in every corner of the United States and Canada, the next eight to ten weeks is prime racing season.

If your preference is the half marathon or marathon, I can offer the following suggestions.

 Over my long running and racing career, I have run four New York City Marathons. It is, indeed, an iconic event. Put it on your marathon bucket list as a "Must" race.

In the northeast, the Steamtown Marathon, in Scranton, Pennsylvania, and the Wineglass Marathon in Corning, New York, are fine, small-town races, with smaller crowds. I would highly recommend both races.

Our neighbors to the north have a couple of excellent fall events. Many years ago, I ran the Toronto Marathon. Toronto is a beautiful city, and they conduct a first-class marathon.

Last year, I delivered a speech at the Niagara Falls International Marathon's pasta dinner. This is a flat, fast race, with breathtaking scenery.

I also spoke at the Atlantic City Marathon Expo last October. If you want a flat marathon, you'll find it in Atlantic. Several miles on the boardwalk can ease tired legs, This is a fine race.

If you're looking for a small, well-organized race, consider the Harrisburg Marathon in Harrisburg, Pennsylvania, The crowds are small, the course is fast, and they've been holding the race for 40 years. It is an excellent small marathon event.

Midwest hospitality abounds at the Twin Cities Marathon, in Saint Paul, Minnesota. This is also a fast course, featuring a large field and enthusiastic spectators.

Finally, of course, what's not to like about the Philadelphia Marathon? I think I could close my eyes and run this phenomenal event, since I've raced and trained on every inch of the course. Historic, fan-friendly, and fast, the Philadelphia Marathon ranks only behind Boston as my favorite marathon city.

Of course, all of the aforementioned races offer half marathons, along with shorter races as well.

Train hard, race well, and enjoy.

Fall racing season is on!

                                                            Wineglass Half Marathon

FROM MARCO ISLAND TO MARGARITAVILLE

The iconic balladeer of our time crooned from the steamy stage in Hershey, Pennsylvania: "Yes, it's been quite a summer!"

On Labor Day weekend there was no better way to celebrate the unofficial end of summer than to listen to Jimmy Buffett, as the ageless ambassador of summer lead the crowd through songs we all knew.

Nestled in the hills of central Pennsylvania, we pregamed with thousands of Parrotheads, many of whom expressed envy as we swilled our Yuengling Oktoberfest beer brewed, literally, right down the street.

The worst injury of my 38-year running career, a double hamstring tendon tear, rendered m feebly lame as I went for a run with my running friend of 25 years, John Ausherman, at my daughter Kelly's wedding at Dewey Beach, Delaware in mid-May. It appeared as though it was, for me, going to be a long, slow summer.

Some excellent physical therapy and more stretching than I had done than I had done in my previous 37 running years began to take effect when my wife and I vacationed at beautiful Marco Island, Florida in July.

In August, training runs in the 9:30 range had been pared to an 8:30 clip, and track mile intervals dropped into the sevens. A far cry from where I was when I crashed to the concrete in May 2013, but steps in the right direction nevertheless.

So, as another season of running came to a close, I achieved what we all strive for in our sport: improvement. And that improvement is relative. I will never run the rimes I clocked in my 20s and 30s, and I may never run a 3:04 marathon as I did three weeks before I tore my hamstring, but I AM improving.

I urge all of you to watch the video of Admiral McCracken's 2014 commencement address at the University of Texas, delivered in May.

The former Navy SEAL explains to his audience that when a SEAL candidate can no longer endure the training, he rings a special bell, which signifies his resignation.

McCracken tells the graduates: "In life, NEVER ring the bell."

I'm borrowing the Admiral's words when I tell you as a runner, "Never ring the bell!"

I don't intend to, and neither should you. You can overcome any adversity, injury or illness. You can always reach a personal best.

You can make each summer, "Quite a summer," and you can do it for the other three seasons as well.

Never despair. Never give up

Each day we get out there to do what we love, every day we take to the roads or the trails, we are in Margaritaville.

                                               Buffett concert with Lindsay and Ray Richards