My books make great Holiday gifts for runners, or for those who need inspiration to run.
Check out a description of my latest book, as well as reviews from readers of it at:
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
Friday, November 28, 2014
BLACK FRIDAY TO CYBER MONDAY
From now until Cyber Monday,December 1, if you visit my website,www.muldowneyrunning.com you can purchase my latest book, "Personal Best," at the lowest price ever offered: $9.99+Shipping and Handling. My first book, "Running Shorts," is available for the same price. AND, I'll be happy to personally sign the copies for you and get them in the mail promptly.
My books make great Holiday gifts for runners, or for those who need inspiration to run.
Check out a description of my latest book, as well as reviews from readers of it at:
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
Jen Burgess, featured in the chapter, "Extraordinary, in "Personal Best"
My books make great Holiday gifts for runners, or for those who need inspiration to run.
Check out a description of my latest book, as well as reviews from readers of it at:
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
Wednesday, November 26, 2014
THANKS
As a premature, late Autumn snowfall covers the ground here in Pennsylvania on Thanksgiving Eve, it really is time to reflect and be thankful.
After I post this, I will go out for a four mile run. It will be slow, treacherous and tedious. I will receive strange looks from folks shoveling their sidewalks, sneers and jeers from motorists, and may have to dodge an occasional snowball from a precocious little kid.
But I will love it, because I'll be doing what I love. After have wallowed in despair due to an injury, I'm grateful to be out on the roads despite what Mother Nature may hurl at me.
Most of you have been there. It's ok to occasionally blow off a workout for whatever reason we may choose, but being forced to do so due to injury or infirmity?...I don't think so.
Be thankful for every training step you take.
Over the weekend, my wife and I ran the Philadelphia Half Marathon. My daughter and son-in-law ran the marathon, and we got together with running friends from across the country,
For a good family and good friends I am extremely thankful.
I am thankful for you. Although I would love to run a few miles with all of you, that may never happen. I feel a bond with all those, from around the world, who read my running blogs. Thank you for reading them. How cool it is to write and rant.
Thank you to the many folks who have bought my books. To be able pass along stories, advice, and the accomplishments of some remarkable runners to other runners is a privilege for which I am thankful. Check out my books by visiting: www.muldowneyrunning.com
In my latest book, "Personal Best," I write about my personal experience at the 2013 Boston Marathon. After witnessing terror first-hand, I am more thankful than ever for the gifts of family and friends. After the events of that day, we have all become "Boston Strong."
Time to go out and slog through a slushy mess. And...I'm thankful for the opportunity to do so.
Happy Thanksgiving to all!
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Thanksgiving Snow
After I post this, I will go out for a four mile run. It will be slow, treacherous and tedious. I will receive strange looks from folks shoveling their sidewalks, sneers and jeers from motorists, and may have to dodge an occasional snowball from a precocious little kid.
But I will love it, because I'll be doing what I love. After have wallowed in despair due to an injury, I'm grateful to be out on the roads despite what Mother Nature may hurl at me.
Most of you have been there. It's ok to occasionally blow off a workout for whatever reason we may choose, but being forced to do so due to injury or infirmity?...I don't think so.
Be thankful for every training step you take.
Over the weekend, my wife and I ran the Philadelphia Half Marathon. My daughter and son-in-law ran the marathon, and we got together with running friends from across the country,
For a good family and good friends I am extremely thankful.
I am thankful for you. Although I would love to run a few miles with all of you, that may never happen. I feel a bond with all those, from around the world, who read my running blogs. Thank you for reading them. How cool it is to write and rant.
Thank you to the many folks who have bought my books. To be able pass along stories, advice, and the accomplishments of some remarkable runners to other runners is a privilege for which I am thankful. Check out my books by visiting: www.muldowneyrunning.com
In my latest book, "Personal Best," I write about my personal experience at the 2013 Boston Marathon. After witnessing terror first-hand, I am more thankful than ever for the gifts of family and friends. After the events of that day, we have all become "Boston Strong."
Time to go out and slog through a slushy mess. And...I'm thankful for the opportunity to do so.
Happy Thanksgiving to all!
Tuesday, November 25, 2014
CYBER MONDAY-$9.99
From now until Cyber Monday,December 1, if you visit my website, www.muldowneyrunning.com, you can purchase my latest book, "Personal Best," at the lowest price ever offered: $9.99+Shipping and Handling. My first book, "Running Shorts," is available for the same price. AND, I'll be happy to personally sign the copies for you and get them in the mail promptly.
My books make great Holiday gifts for runners, or for those who need inspiration to run.
Check out a description of my latest book, as well as reviews from readers of it at:
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
My books make great Holiday gifts for runners, or for those who need inspiration to run.
Check out a description of my latest book, as well as reviews from readers of it at:
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
Monday, November 24, 2014
THE HEARTH?...NAH...THE FINISH LINE
Many families gather 'round the hearth as the Holiday season approaches.
For the Muldowneys, though, a Holiday family get-together took the form of a Philly foot festival.
And, no Holiday gathering could have been more satisfying.
On Saturday, at the expo, we met running friends Felix Shipp, Eric Koehler, Mary Landrigan-Ossar, and Chuck Ziegenfus, face-to-face, for the first time. Felix came up from Mississippi; while Mary came down from Massachusetts. For the past couple of years, we have become like family on a Facebook running community called, "Running For the Health of It." The page was started by personal trainer, now owner of his own fitness center, Troy Leatherbury. The aforementioned Felix Shipp's story of his running journey is featured in my latest book, "Personal Best." www.muldowneyrunning.com.
Our meeting was like a gathering of old friends. Felix exclaimed that "The world is like a golf ball," and he's right. The shrunken cyber world brought us all together. Each of these fine individuals had a terrific race at Philly.
The weather on race day was perfect, and my pre-Thanksgiving family outing was magnificent.
My wife, Crissy, who had never run a race longer than 5 Miles, ran in honor of her mother, who she lost to cancer in August. Her time of 2:16:39 for the half marathon, was terrific. My awesome son-in-law, Mike Silverstrini, ran his personal best marathon time of 4:15:56, and my daughter Kelly also reached a personal best marathon time of 5:23:06. Words cannot describe how proud I am of their efforts. For me, on May 8, 2013, my orthopedic surgeon looked at the MRI of two torn hamstring tendons and proclaimed, "You might be able to run 5K races again." So, to cross the line at 1:53:13 for a half marathon was a post-injury personal best for me as well.
I love the City of Philadelphia, and I have raced more there in 38 years than in any other city.
The mayor of Philadelphia, Michael Nutter, not only delivers a pre-race pep talk, but remains at the finish line, "high fiving" runners as they complete their races..
Pennsylvania's Governor-Elect, Tom Wolf was there as well. His daughter ran the marathon.
The enthusiastic spectators, the legion of volunteers, and the support of city leaders make the Philadelphia Marathon one of America's premiere marathon events.
I enjoyed spending the weekend there with my extended running family.
.jpg)
Joe, Felix, Eric, Chuck, and Mary
For the Muldowneys, though, a Holiday family get-together took the form of a Philly foot festival.
And, no Holiday gathering could have been more satisfying.
On Saturday, at the expo, we met running friends Felix Shipp, Eric Koehler, Mary Landrigan-Ossar, and Chuck Ziegenfus, face-to-face, for the first time. Felix came up from Mississippi; while Mary came down from Massachusetts. For the past couple of years, we have become like family on a Facebook running community called, "Running For the Health of It." The page was started by personal trainer, now owner of his own fitness center, Troy Leatherbury. The aforementioned Felix Shipp's story of his running journey is featured in my latest book, "Personal Best." www.muldowneyrunning.com.
Our meeting was like a gathering of old friends. Felix exclaimed that "The world is like a golf ball," and he's right. The shrunken cyber world brought us all together. Each of these fine individuals had a terrific race at Philly.
The weather on race day was perfect, and my pre-Thanksgiving family outing was magnificent.
My wife, Crissy, who had never run a race longer than 5 Miles, ran in honor of her mother, who she lost to cancer in August. Her time of 2:16:39 for the half marathon, was terrific. My awesome son-in-law, Mike Silverstrini, ran his personal best marathon time of 4:15:56, and my daughter Kelly also reached a personal best marathon time of 5:23:06. Words cannot describe how proud I am of their efforts. For me, on May 8, 2013, my orthopedic surgeon looked at the MRI of two torn hamstring tendons and proclaimed, "You might be able to run 5K races again." So, to cross the line at 1:53:13 for a half marathon was a post-injury personal best for me as well.
I love the City of Philadelphia, and I have raced more there in 38 years than in any other city.
The mayor of Philadelphia, Michael Nutter, not only delivers a pre-race pep talk, but remains at the finish line, "high fiving" runners as they complete their races..
Pennsylvania's Governor-Elect, Tom Wolf was there as well. His daughter ran the marathon.
The enthusiastic spectators, the legion of volunteers, and the support of city leaders make the Philadelphia Marathon one of America's premiere marathon events.
I enjoyed spending the weekend there with my extended running family.
Thursday, November 20, 2014
PEOPLE ARE TALKING
I am humbled by the reviews from people from across the country. Check out the link below.
This is a great gift for the runner on your shopping list. And, if you buy the book from my webpage: www.muldowneyrunning.com, I'll send you a signed copy.
http://www.amazon.com/Joe-Muldowney/e/B00PHI7ZG2
GREAT RUNNERS...GREAT WORKS
Mike Marsteller is an accomplished runner.
At an early age, he tragically lost his father to cancer..
Combining his athleticism with his dedication to a cause greater than himself, he established the HCM Foundation: www.hcmfoundation.org.The foundation has a single, simple purpose: to assist cancer victims'family in paying their everyday bills. He also travels to schools, offering motivational speeches.
Today, he and I toured America's Oldest Brewery, Yuengling, in my hometown of Pottsville, Pennsylvania.
It was great to spend an afternoon with a dedicated young man, who chooses to pay it forward, selflessly giving back to his community.
Mike's a great runner, but he's an even greater human being.
At an early age, he tragically lost his father to cancer..
Combining his athleticism with his dedication to a cause greater than himself, he established the HCM Foundation: www.hcmfoundation.org.The foundation has a single, simple purpose: to assist cancer victims'family in paying their everyday bills. He also travels to schools, offering motivational speeches.
Today, he and I toured America's Oldest Brewery, Yuengling, in my hometown of Pottsville, Pennsylvania.
It was great to spend an afternoon with a dedicated young man, who chooses to pay it forward, selflessly giving back to his community.
Mike's a great runner, but he's an even greater human being.
Tuesday, November 18, 2014
GEARING UP...AND...LOVING IT!
The sun was devoid of thermal energy today. The November 18 temperature reading was 21 degrees, and the 'real feel' hovered around 9 degrees. Trash can lids flew about resembling UFOs.
It was brutal out there.
Preparations were tedious. Body parts needed to be covered, petroleum jelly was slathered on the cheeks. It took a while to gear up, and...I loved it!
Don't get me wrong. I like cold weather about as much as I like a colonoscopy, but, as the late-January temperatures tested us today, I thought of my friend, Mike Dicello.
Mike, 52, has been an avid runner and competitor for over 25 years. Like all of us battle-scarred running veterans, he has suffered injuries, and has gone on to overcome then.
During last year's brutal winter, in my town, where the streets are riddled with potholes resembling the lunar surface, he stepped into one of the craters during a training run, and tumbled to the ground, injuring his hip. Possessing a runner's high tolerance for pain, he attempted to "run through it," until the pain became unbearable.
He finally broke down and visited an orthopedic specialist, and the initial diagnosis was bleak: he may need a hip replacement.
Although the diagnosis was modified and surgery was not immediately needed, running was out of the question, and still is.
Stunned, disappointed, yet undaunted, Mike rides an exercise bike two hours a day now, in order to maintain cardiovascular fitness.
So, amid today's polar conditions I thought about Mike. I also thought about Troy Leatherbury, founder of Running for the Health of It, a Facebook group that boasts over 1,100 members. Troy recently underwent surgery for a torn achilles tendon.
Both of these men, who place a high value on fitness, would have been out there on the road today, conquering the elements.
Injuries, not laziness, complacency or icebox temperatures, prevented them from doing
so.
Take that extra time to gear up. Stop the whining, get out there and do what you love to do, no matter what the conditions may be, because it can be taken away from you by the snap of a bone or by the tear of a tendon.
It was brutal out there.
Preparations were tedious. Body parts needed to be covered, petroleum jelly was slathered on the cheeks. It took a while to gear up, and...I loved it!
Don't get me wrong. I like cold weather about as much as I like a colonoscopy, but, as the late-January temperatures tested us today, I thought of my friend, Mike Dicello.
Mike, 52, has been an avid runner and competitor for over 25 years. Like all of us battle-scarred running veterans, he has suffered injuries, and has gone on to overcome then.
During last year's brutal winter, in my town, where the streets are riddled with potholes resembling the lunar surface, he stepped into one of the craters during a training run, and tumbled to the ground, injuring his hip. Possessing a runner's high tolerance for pain, he attempted to "run through it," until the pain became unbearable.
He finally broke down and visited an orthopedic specialist, and the initial diagnosis was bleak: he may need a hip replacement.
Although the diagnosis was modified and surgery was not immediately needed, running was out of the question, and still is.
Stunned, disappointed, yet undaunted, Mike rides an exercise bike two hours a day now, in order to maintain cardiovascular fitness.
So, amid today's polar conditions I thought about Mike. I also thought about Troy Leatherbury, founder of Running for the Health of It, a Facebook group that boasts over 1,100 members. Troy recently underwent surgery for a torn achilles tendon.
Both of these men, who place a high value on fitness, would have been out there on the road today, conquering the elements.
Injuries, not laziness, complacency or icebox temperatures, prevented them from doing
so.
Take that extra time to gear up. Stop the whining, get out there and do what you love to do, no matter what the conditions may be, because it can be taken away from you by the snap of a bone or by the tear of a tendon.
A Lulu of a Deal
Lulu.com is offering a terrific flash sale for the next 3 days only.
If you go to Lulu.com, you will receive 30% off the list price of my latest book, "Personal Best."
My first book, "Running Shorts," is also available at 30% off.
Check out this great Pre-Holiday deal.
www.lulu.com
If you go to Lulu.com, you will receive 30% off the list price of my latest book, "Personal Best."
My first book, "Running Shorts," is also available at 30% off.
Check out this great Pre-Holiday deal.
Monday, November 17, 2014
DON'T LET IT ON THE ROAD
My friend and running partner for over 35 years, Brian Tonitis, once said, "It only counts when you pay your entry fee."
Training is all about challenging oneself, pushing the limits of one's ability, walking the tightrope without falling off.
When I focus on a big race, or when I coach others to do so, I usually break the training period down to a 10 or 12 week segment. During that time, I emphasize "quality miles." Intense long runs and weekly speed workouts are, in my estimation, the keys to success, from the 5K to the marathon distance.
Actually, when I design a 12-week plan, it begins 13 weeks before the big race, because as important as the training may be, the final week before the race is equally as important, because that is the time to taper.
Physiologically, any workout conducted within two weeks of your big event will not significantly improve your performance. In fact, if you choose to pound out a fast 20-miler ten days before your marathon, there's a good chance you will negatively affect your marathon time. Besides, by the time you are a week out from your race, "The money's in the bank."
Make sure, then, that you don't leave your race on the road, during a training run, in the days leading up to your event.
If I'm running a marathon or a half marathon, my last significant workout will be run eight days before the even. For a marathon, it might be a 10-12 mile run, at a gentle pace. Remember, the work has been done.
I'm running the Philadelphia Half Marathon on Sunday, On Saturday (8 days prior to the race) I ran a 7-miler. Now, I'm tapering. 5 miles yesterday, today and tomorrow. 4 on Wednesday and Thursday, 3 on Friday, and 2 on Saturday. All miles will be easy. If you choose to take off and rest the day before the race, that's fine
The objective is to feel rested and refreshed when the gun sounds to start the race.
Remember, workouts matter. They get you there, but it really only counts when you pay your entry fee.
Train hard, but as the race nears, taper easy.
www.muldowneyrunning.com
Training is all about challenging oneself, pushing the limits of one's ability, walking the tightrope without falling off.
When I focus on a big race, or when I coach others to do so, I usually break the training period down to a 10 or 12 week segment. During that time, I emphasize "quality miles." Intense long runs and weekly speed workouts are, in my estimation, the keys to success, from the 5K to the marathon distance.
Actually, when I design a 12-week plan, it begins 13 weeks before the big race, because as important as the training may be, the final week before the race is equally as important, because that is the time to taper.
Physiologically, any workout conducted within two weeks of your big event will not significantly improve your performance. In fact, if you choose to pound out a fast 20-miler ten days before your marathon, there's a good chance you will negatively affect your marathon time. Besides, by the time you are a week out from your race, "The money's in the bank."
Make sure, then, that you don't leave your race on the road, during a training run, in the days leading up to your event.
If I'm running a marathon or a half marathon, my last significant workout will be run eight days before the even. For a marathon, it might be a 10-12 mile run, at a gentle pace. Remember, the work has been done.
I'm running the Philadelphia Half Marathon on Sunday, On Saturday (8 days prior to the race) I ran a 7-miler. Now, I'm tapering. 5 miles yesterday, today and tomorrow. 4 on Wednesday and Thursday, 3 on Friday, and 2 on Saturday. All miles will be easy. If you choose to take off and rest the day before the race, that's fine
The objective is to feel rested and refreshed when the gun sounds to start the race.
Remember, workouts matter. They get you there, but it really only counts when you pay your entry fee.
Train hard, but as the race nears, taper easy.
www.muldowneyrunning.com
Sunday, November 16, 2014
SEASON SUGGESTION
If you are a runner, or if you have a runner on your Holiday shopping list, I know you're going to love my latest book, "Personal Best."
I published it in September, and, so far, the reviews have been humbling. Check out Amazon.com, go to "Personal Best, Joe Muldowney," and the reviewers can certainly sing the praises of the book better than I can.
This I can say, though. If you like my blog, you'll love my book. When I wrote my first book, "Running Shorts," in 2011, I promoted it by attending race expos at major marathons around the country. In "Running Shorts" I related my experiences as a competitive runner for many years. When I spoke to runners at the expos, they said they'd like to read a book that includes some practical advice. In "Personal Best," I attempt to do just that. There are chapters for beginners as well as chapters for seasoned runners. And when you read the chapter, "Extraordinary," you will laugh and cry when you read the stories of three very extraordinary runners. My first chapter is my personal account of the 2013 Boston Marathon, a harrowing experience I'll never forget.
If you order from www.muldowneyrunning.com, I'll send you a copy of "Personal Best" signed by me. You can also buy "Personal Best" on Amazon, Barnes and Noble, and Lulu.com.
Don't like books in book form?
No problem.
"Personal Best" is available in eBook form at Amazon, Barnes and Noble, the iTunes Store and at Lulu.com.
Read "Personal Best." It will take you there.
I published it in September, and, so far, the reviews have been humbling. Check out Amazon.com, go to "Personal Best, Joe Muldowney," and the reviewers can certainly sing the praises of the book better than I can.
This I can say, though. If you like my blog, you'll love my book. When I wrote my first book, "Running Shorts," in 2011, I promoted it by attending race expos at major marathons around the country. In "Running Shorts" I related my experiences as a competitive runner for many years. When I spoke to runners at the expos, they said they'd like to read a book that includes some practical advice. In "Personal Best," I attempt to do just that. There are chapters for beginners as well as chapters for seasoned runners. And when you read the chapter, "Extraordinary," you will laugh and cry when you read the stories of three very extraordinary runners. My first chapter is my personal account of the 2013 Boston Marathon, a harrowing experience I'll never forget.
If you order from www.muldowneyrunning.com, I'll send you a copy of "Personal Best" signed by me. You can also buy "Personal Best" on Amazon, Barnes and Noble, and Lulu.com.
Don't like books in book form?
No problem.
"Personal Best" is available in eBook form at Amazon, Barnes and Noble, the iTunes Store and at Lulu.com.
Read "Personal Best." It will take you there.
THE PAUSE BUTTON RELEASED
The year was 1983, and our mileage was big as women's hairstyles of the era.
In my corner of the world, the coal-scarred hills of northeastern Pennsylvania, race times were incredible. From our small city of Pottsville, best known as home of Yuengling, America's Oldest Brewery, local runner, Gary Comfort clocked a 2:23 at the 1981 Boston Marathon. Brian Tonitis, later to become a top triathlete, dropped his marathon time into the 2:30s. Craig Lowthert, best known for his leg speed, had lowered his mile time to the mid 4 and teens during his time at Millersville University. At the 1983 Boston Marathon I achieved my personal best time of 2:22:54.
We all trained together, and our training was intense.
20-miler training runs were often run near race-pace. Mile interval speed workouts rarely rose above the 5-minute mark.
A Pottsville Area high school runner, Wayne Parfitt, was tearing up the league, winning cross country meets and dropping his 3200-meter race times into the 9's.
Parfitt possessed short, powerful legs, as well as a dogged work ethic. High school distances simply weren't long enough for him. He desired to run longer distances, and at age 18, he wanted to run a marathon.
Upon his graduation from high school in 1983, he joined our training group, and before too long, he and I began to turn in ninety to one-hundred mile training weeks. I was training for the New York City Marathon; he for Philadelphia.
In November, at the Philadelphia Marathon, Wayne Parfitt, 18, ran a 2:39:39. Running Times Magazine ranked him as the top 18 and under marathon runner in the country that year.
We went on to run the 1984 Boston Marathon together. Wayne ran cross country at a nearby community college, opened a business, eventually moved to the Newport News, became a success, and raised a fine family.
Good story, isn't it?
But it doesn't end there.
Let's face it. Running IS an addiction, and this talented, dedicated runner certainly qualifies as an addict.
Two years ago, Wayne returned to Pottsville to visit his father. He had just begun his return to running, participating in races with his son. We got together for a 5-mile mountain run. It had been nearly 30 years since we last ran together, but it seemed as if we had released the "pause" button, as, we picked up on topics, serious and not so serious, right from where we left off back in the 80s.
Through the magic of social media, we kept in touch via Facebook.
The same guy I know from 30 years ago, when we last toed the line at Boston, released his training pause button and focused on training for another marathon, with the exact same desire and intensity.
Yesterday, after a brief hiatus of 30 years, he crossed the line at the Richmond Marathon with a stellar time of 2:56:57. He's not going to wait another 30 years before his next marathon attempt, however. He has already set his sights on a marathon in March.
And, much like the band, 'The Who,' he and I hope to hold a reunion tour by standing on the starting line together at the 2016 Boston Marathon.
Wayne Parfitt-Richmond Marathon
In my corner of the world, the coal-scarred hills of northeastern Pennsylvania, race times were incredible. From our small city of Pottsville, best known as home of Yuengling, America's Oldest Brewery, local runner, Gary Comfort clocked a 2:23 at the 1981 Boston Marathon. Brian Tonitis, later to become a top triathlete, dropped his marathon time into the 2:30s. Craig Lowthert, best known for his leg speed, had lowered his mile time to the mid 4 and teens during his time at Millersville University. At the 1983 Boston Marathon I achieved my personal best time of 2:22:54.
We all trained together, and our training was intense.
20-miler training runs were often run near race-pace. Mile interval speed workouts rarely rose above the 5-minute mark.
A Pottsville Area high school runner, Wayne Parfitt, was tearing up the league, winning cross country meets and dropping his 3200-meter race times into the 9's.
Parfitt possessed short, powerful legs, as well as a dogged work ethic. High school distances simply weren't long enough for him. He desired to run longer distances, and at age 18, he wanted to run a marathon.
Upon his graduation from high school in 1983, he joined our training group, and before too long, he and I began to turn in ninety to one-hundred mile training weeks. I was training for the New York City Marathon; he for Philadelphia.
In November, at the Philadelphia Marathon, Wayne Parfitt, 18, ran a 2:39:39. Running Times Magazine ranked him as the top 18 and under marathon runner in the country that year.
We went on to run the 1984 Boston Marathon together. Wayne ran cross country at a nearby community college, opened a business, eventually moved to the Newport News, became a success, and raised a fine family.
Good story, isn't it?
But it doesn't end there.
Let's face it. Running IS an addiction, and this talented, dedicated runner certainly qualifies as an addict.
Two years ago, Wayne returned to Pottsville to visit his father. He had just begun his return to running, participating in races with his son. We got together for a 5-mile mountain run. It had been nearly 30 years since we last ran together, but it seemed as if we had released the "pause" button, as, we picked up on topics, serious and not so serious, right from where we left off back in the 80s.
Through the magic of social media, we kept in touch via Facebook.
The same guy I know from 30 years ago, when we last toed the line at Boston, released his training pause button and focused on training for another marathon, with the exact same desire and intensity.
Yesterday, after a brief hiatus of 30 years, he crossed the line at the Richmond Marathon with a stellar time of 2:56:57. He's not going to wait another 30 years before his next marathon attempt, however. He has already set his sights on a marathon in March.
And, much like the band, 'The Who,' he and I hope to hold a reunion tour by standing on the starting line together at the 2016 Boston Marathon.
Saturday, November 15, 2014
FIVE GOOD REASONS TO EMBRACE THE SEASON
Earlier this week I wrote a blog entitled, "The Season's Upon Us." From Mississippi to Minnesota, the U.S. has been smashed with it's first cold blast of the season. Although places in the south will rebound, for those of us above the Mason-Dixon Line, cold , wintry days are here to stay for a while.
Many of us, this writer in particular, whine about the cold weather, so instead of listing the many reasons I detest the next few months, I've dug deep and found five reasons why, as runners, we should embrace and a,.. ap,.. apprec,.. appreciate the next few months. Man, that's really hard for me to say!
1. Racing-From South Dakota to South Carolina, the winter season can be kind to runners. Nothing is worse than spending several months training for a marathon only to have your hopes dashed by a hot day. For me, it was Boston 2012. The weather was hot, and there were no leaves on the trees to provide shade.
Charleston and Myrtle Beach, South Carolina, Baton Rouge, Louisiana, Miami, Florida, and Austin, Texas, all hold fine marathons in January and February, because they can. The weather conditions can usually be ideal. Turkey trots, the iconic Berwick Run for the Diamonds, Santa, frostbite, and jingle bell jaunts often produce fast times, as heat, the runner's nemesis, is non-existent. So, use those winter months to run some cool weather races.
2. What Else is There to Do?-Once the Holidays end, during the months of January and February, there is very little to do. Traditionally, I have logged more miles in January than in June. Going outside to do anything else is simply dreadful, so gear up and go out for a run. Junior's baseball season doesn't begin for a while, there's no yard work to be done, so utilize that time to log long miles.
3. A Time To Heal-The local track is covered with snow or ice. Roads may be narrowed by mountains of piled white stuff. Forget about fast, intense workouts, rather, use January and February as months of healing. With so many races out there these days, overracing can be a danger. Relax and heal up from a long racing season.
4. Show 'em Up-Even my dogs are reluctant to go outside on some winter days. But you'll be out there! There's a certain sadistic satisfaction that overcomes us when we hit the roads in sub-zero weather. Sometimes, our shoe prints encased within tire tracks in the snow serve as out triumphant imprints. People stare, shake their heads, and ask, "You didn't run in this, did you?" How great does it feel when you can tell them you did?
5. Appreciation of the Good Days-When we DO get a sunny, mild winter day, and when the weather finally 'breaks,' everything looks, feels, and smells good. There is that satisfaction, a sense of conquering. You did it! You beat Mother Nature for another year.
Many of us hate winter, but all things are relative. Try NOT being able to run. You know what I mean. If you have been sidelined by an illness or injury, you would give anything for a run in the snow, or a log few miles on the road in those frigid temperatures.
Then the winter doesn't seem so bad after all.
Many of us, this writer in particular, whine about the cold weather, so instead of listing the many reasons I detest the next few months, I've dug deep and found five reasons why, as runners, we should embrace and a,.. ap,.. apprec,.. appreciate the next few months. Man, that's really hard for me to say!
1. Racing-From South Dakota to South Carolina, the winter season can be kind to runners. Nothing is worse than spending several months training for a marathon only to have your hopes dashed by a hot day. For me, it was Boston 2012. The weather was hot, and there were no leaves on the trees to provide shade.
Charleston and Myrtle Beach, South Carolina, Baton Rouge, Louisiana, Miami, Florida, and Austin, Texas, all hold fine marathons in January and February, because they can. The weather conditions can usually be ideal. Turkey trots, the iconic Berwick Run for the Diamonds, Santa, frostbite, and jingle bell jaunts often produce fast times, as heat, the runner's nemesis, is non-existent. So, use those winter months to run some cool weather races.
2. What Else is There to Do?-Once the Holidays end, during the months of January and February, there is very little to do. Traditionally, I have logged more miles in January than in June. Going outside to do anything else is simply dreadful, so gear up and go out for a run. Junior's baseball season doesn't begin for a while, there's no yard work to be done, so utilize that time to log long miles.
3. A Time To Heal-The local track is covered with snow or ice. Roads may be narrowed by mountains of piled white stuff. Forget about fast, intense workouts, rather, use January and February as months of healing. With so many races out there these days, overracing can be a danger. Relax and heal up from a long racing season.
4. Show 'em Up-Even my dogs are reluctant to go outside on some winter days. But you'll be out there! There's a certain sadistic satisfaction that overcomes us when we hit the roads in sub-zero weather. Sometimes, our shoe prints encased within tire tracks in the snow serve as out triumphant imprints. People stare, shake their heads, and ask, "You didn't run in this, did you?" How great does it feel when you can tell them you did?
5. Appreciation of the Good Days-When we DO get a sunny, mild winter day, and when the weather finally 'breaks,' everything looks, feels, and smells good. There is that satisfaction, a sense of conquering. You did it! You beat Mother Nature for another year.
Many of us hate winter, but all things are relative. Try NOT being able to run. You know what I mean. If you have been sidelined by an illness or injury, you would give anything for a run in the snow, or a log few miles on the road in those frigid temperatures.
Then the winter doesn't seem so bad after all.
Friday, November 14, 2014
FOR THE LADIES
Ok guys.
Let's face it.
Women do a lot more than we do!
No, my wife's not looking over my shoulder ordering me to write this. In our hearts, we know it's true.
They are better multitaskers than we. They work hard, are wives, mothers, and caretakers, and perhaps because of all that, they statistically live longer than we do.
And, in the running world, they outnumber us, as well they should.
In my travels around the country, at race expos, I deliver a speech entitled, "Make Each Day Your Personal Best," in which I give a special shout out to the women in the audience.
My message is simple. You women, who take on many more tasks on a daily basis than we men, deserve, and should carve a block of time out of each day for a run. That's right. Tell the old man and kids to fend for themselves for a while. Get out there and detox. Forget about the troubles and burdens of a job and a family and make that time for yourself. You come back feeling refreshed, and we, being selfish as we can sometimes be, realize that 'A happy wife means a happy life."
Of course, my wife concurred with all of the above ideas, but it wasn't until I interviewed a remarkable women, Jenny Burgess for my book, "Personal Best," www.muldowneyrunning.com, until I recognized the value of running for today's busy women.
Jenny is an accomplished runner and a veteran of three Boston Marathons. She suffered an horrible personal tragedy, which she talks about in the chapter, 'Extraordinary,' in "Personal Best."
She is a chiropractor, coach, and mother of three, and she is passionate about her daily run. She has told her children, "When mommy runs, she becomes a better mommy."
Jenny and another Boston Marathon veteran, Sandi Bergan, conduct a running class in a tiny local community of Minersville, Pennsylvania. It is called 'Step-N-Stride, and it is a walk/run program designed to promote a healthy lifestyle for women. Jenny and Sandi educate, mentor, and motivate the members of the class, many whom have never run before. Last fall the class consisted of 68 women. Most of them continue to run today, competing in races of 5K and beyond.
So, ladies, get out there, leave your tasks for a while, and run. Guys, support and encourage them. And, when the kids see mom (and dad) running, it encourages them to seek a healthy lifestyle.
I see that as a win, win, win for all concerned.
Jenny Burgess
Let's face it.
Women do a lot more than we do!
No, my wife's not looking over my shoulder ordering me to write this. In our hearts, we know it's true.
They are better multitaskers than we. They work hard, are wives, mothers, and caretakers, and perhaps because of all that, they statistically live longer than we do.
And, in the running world, they outnumber us, as well they should.
In my travels around the country, at race expos, I deliver a speech entitled, "Make Each Day Your Personal Best," in which I give a special shout out to the women in the audience.
My message is simple. You women, who take on many more tasks on a daily basis than we men, deserve, and should carve a block of time out of each day for a run. That's right. Tell the old man and kids to fend for themselves for a while. Get out there and detox. Forget about the troubles and burdens of a job and a family and make that time for yourself. You come back feeling refreshed, and we, being selfish as we can sometimes be, realize that 'A happy wife means a happy life."
Of course, my wife concurred with all of the above ideas, but it wasn't until I interviewed a remarkable women, Jenny Burgess for my book, "Personal Best," www.muldowneyrunning.com, until I recognized the value of running for today's busy women.
Jenny is an accomplished runner and a veteran of three Boston Marathons. She suffered an horrible personal tragedy, which she talks about in the chapter, 'Extraordinary,' in "Personal Best."
She is a chiropractor, coach, and mother of three, and she is passionate about her daily run. She has told her children, "When mommy runs, she becomes a better mommy."
Jenny and another Boston Marathon veteran, Sandi Bergan, conduct a running class in a tiny local community of Minersville, Pennsylvania. It is called 'Step-N-Stride, and it is a walk/run program designed to promote a healthy lifestyle for women. Jenny and Sandi educate, mentor, and motivate the members of the class, many whom have never run before. Last fall the class consisted of 68 women. Most of them continue to run today, competing in races of 5K and beyond.
So, ladies, get out there, leave your tasks for a while, and run. Guys, support and encourage them. And, when the kids see mom (and dad) running, it encourages them to seek a healthy lifestyle.
I see that as a win, win, win for all concerned.
Thursday, November 13, 2014
THE SEASON'S UPON US
We've been fortunate so far.
The past few weeks have been mild, for northeast standards, but that's about to change.
For us, and in many parts of the country, the long cold weather season is about to set it. Temperatures around here are going to drop into the 30s, and the first dusting of snow could appear as early as this evening.
Except for unyielding ice, which is perhaps the runner's most formidable enemy, it really is possible to conquer any winter weather condition that is thrown at us. I'm not saying it's always pleasant or fun, but it IS possible if you're properly prepared.
The biggest mistake many runners make during the cold-weather months is to overdress. Running turns our bodies into furnaces, producing enormous amounts of heat. Heat equals sweat, sweat is water, and water has a cooling effect. Not what we want when it's cold outside.
By sure to wear a moisture-wicking material for your base layer. I like Under Armour.
I have always worn a cotton t-shirt for my next layer, which absorbs the moisture emitted from the base layer.
A nylon vest or windbreaker is next. Top off with a hat and gloves, and that's it. I've never worn more, even when wind chills are in the minus 20 range. Gob some petroleum jelly on your face, or wear a balaclava. Who cares what we look like? Winter running is all about function, not fashion.
On blustery days, select an out and back course, running into the wind on the way out. You don't want to produce sweat and then get blasted by a chilling wind for several miles.
Realize that your winter running times may be slower, enjoy the snowy scenery, and keep safety as your main concern. Make sure you're visible, and when you run past someone shoveling snow and they say, "You should be doing this," reply with, "Been there, done that."
In both books, 'Personal Best,' and 'Running Shorts,' I write about seasonal running.
Check them out at: www.muldowneyrunning.com
Stay safe and enjoy the winter season...as much as you can!
The past few weeks have been mild, for northeast standards, but that's about to change.
For us, and in many parts of the country, the long cold weather season is about to set it. Temperatures around here are going to drop into the 30s, and the first dusting of snow could appear as early as this evening.
Except for unyielding ice, which is perhaps the runner's most formidable enemy, it really is possible to conquer any winter weather condition that is thrown at us. I'm not saying it's always pleasant or fun, but it IS possible if you're properly prepared.
The biggest mistake many runners make during the cold-weather months is to overdress. Running turns our bodies into furnaces, producing enormous amounts of heat. Heat equals sweat, sweat is water, and water has a cooling effect. Not what we want when it's cold outside.
By sure to wear a moisture-wicking material for your base layer. I like Under Armour.
I have always worn a cotton t-shirt for my next layer, which absorbs the moisture emitted from the base layer.
A nylon vest or windbreaker is next. Top off with a hat and gloves, and that's it. I've never worn more, even when wind chills are in the minus 20 range. Gob some petroleum jelly on your face, or wear a balaclava. Who cares what we look like? Winter running is all about function, not fashion.
On blustery days, select an out and back course, running into the wind on the way out. You don't want to produce sweat and then get blasted by a chilling wind for several miles.
Realize that your winter running times may be slower, enjoy the snowy scenery, and keep safety as your main concern. Make sure you're visible, and when you run past someone shoveling snow and they say, "You should be doing this," reply with, "Been there, done that."
In both books, 'Personal Best,' and 'Running Shorts,' I write about seasonal running.
Check them out at: www.muldowneyrunning.com
Stay safe and enjoy the winter season...as much as you can!
Wednesday, November 12, 2014
KEEP IT IN THE BOTTLE...AND PRAY
We are smack in the heart of marathon season. Since October, and for the next few weeks, marathons will be contested in big cities and small towns across the planet.
You have chosen to compete in a fall marathon and you are prepared. You look back at your training log and you've done it all.
You have turned in several quality 20-mile training runs. You've suffered through the tempo runs and lung-searing speed sessions. The fast half marathon you ran back in September boosted your confidence.
For the final week or so, you've tapered. You are anxious, ready to dance around at the starting line like a thoroughbred in the stall at the Kentucky Derby.
This is your marathon.
A personal best lies 26.2 miles ahead, at the finish line.
Nothing can go wrong.
Can it?
Well...aside from some annoying chafing or a blister the size of a half dollar, two things can blow up your race like a drone strike.
One you must control.
The other you can't.
For 10, 12, or 16 weeks, you have trained at a highly intense level. Maybe you've raced a few 5Ks.
On race day you're anxious. You are inspired by the large field and the enthusiastic spectators, who call your name as you pass. Suddenly, you glance at the mile marker, a large banner, fluttering in the wind. You peer at the digital clock and you are pleasantly surprised that you're 30-seconds faster than your goal time.
You are doomed!
Chances are, that euphoria is going to last through the first 5 miles or so. If you're real lucky, it will last until the half marathon mark, where you may be as much as two minutes ahead of your projected marathon time.
By the time you reach 20, 21, or 22 miles, a large baby grand piano will have landed on your back, a frying pan will have smashed your face, and your legs will feel like they are filled with lead.
Forget about the "wall," you have committed the worst mistake a marathon runner can make: you have let the genie out of the bottle. There's no way you can ever get it back.
More than any other footrace, a marathon requires superior mental discipline as well as extraordinary patience. Sure you're going to feel great for the first 5K. And don't go telling people you were on "record" pace at the half marathon point, because you are running a MARATHON.
Let's say you want to average an 8:00 per mile pace for your marathon. Make sure that your first mile is run at an 8:10-8:15 clip. Ease your way into the race, and instead of hitting the 5-mile point in 40:00, get there in 40:50.
Miles 5-10 should be the fastest miles of the race. You're now warmed up and ready to go and you should feel fresh. Hit those 5 miles at a 7:45 to 7:50 pace. Maintain from 10-20, and leave a slight cushion for the final 10K. Unless you're an elite runner, chances are your pace will slow for the final 6.2. By being careful to not let the genie out of the bottle, your chances of hitting the wall are diminished.
So what is the second, uncontrollable factor?
The weather, of course.
All you can do is watch the forecast and pray. Heat and wind are the twin enemies of marathon runners. There's not a whole lot one can do against either weather condition. At the 2012 Boston Marathon, where temperatures were in the 80s at the start, I enjoyed the crowd, ran slowly, and regrouped for a faster marathon effort five weeks later.
Weather extremes can occur anywhere at any time of the year. Your only defense is to select your race and pray for ideal weather conditions.
Good luck to all of you who are running marathons in the next few weeks, and remember to keep it in the bottle and pray.
You have chosen to compete in a fall marathon and you are prepared. You look back at your training log and you've done it all.
You have turned in several quality 20-mile training runs. You've suffered through the tempo runs and lung-searing speed sessions. The fast half marathon you ran back in September boosted your confidence.
For the final week or so, you've tapered. You are anxious, ready to dance around at the starting line like a thoroughbred in the stall at the Kentucky Derby.
This is your marathon.
A personal best lies 26.2 miles ahead, at the finish line.
Nothing can go wrong.
Can it?
Well...aside from some annoying chafing or a blister the size of a half dollar, two things can blow up your race like a drone strike.
One you must control.
The other you can't.
For 10, 12, or 16 weeks, you have trained at a highly intense level. Maybe you've raced a few 5Ks.
On race day you're anxious. You are inspired by the large field and the enthusiastic spectators, who call your name as you pass. Suddenly, you glance at the mile marker, a large banner, fluttering in the wind. You peer at the digital clock and you are pleasantly surprised that you're 30-seconds faster than your goal time.
You are doomed!
Chances are, that euphoria is going to last through the first 5 miles or so. If you're real lucky, it will last until the half marathon mark, where you may be as much as two minutes ahead of your projected marathon time.
By the time you reach 20, 21, or 22 miles, a large baby grand piano will have landed on your back, a frying pan will have smashed your face, and your legs will feel like they are filled with lead.
Forget about the "wall," you have committed the worst mistake a marathon runner can make: you have let the genie out of the bottle. There's no way you can ever get it back.
More than any other footrace, a marathon requires superior mental discipline as well as extraordinary patience. Sure you're going to feel great for the first 5K. And don't go telling people you were on "record" pace at the half marathon point, because you are running a MARATHON.
Let's say you want to average an 8:00 per mile pace for your marathon. Make sure that your first mile is run at an 8:10-8:15 clip. Ease your way into the race, and instead of hitting the 5-mile point in 40:00, get there in 40:50.
Miles 5-10 should be the fastest miles of the race. You're now warmed up and ready to go and you should feel fresh. Hit those 5 miles at a 7:45 to 7:50 pace. Maintain from 10-20, and leave a slight cushion for the final 10K. Unless you're an elite runner, chances are your pace will slow for the final 6.2. By being careful to not let the genie out of the bottle, your chances of hitting the wall are diminished.
So what is the second, uncontrollable factor?
The weather, of course.
All you can do is watch the forecast and pray. Heat and wind are the twin enemies of marathon runners. There's not a whole lot one can do against either weather condition. At the 2012 Boston Marathon, where temperatures were in the 80s at the start, I enjoyed the crowd, ran slowly, and regrouped for a faster marathon effort five weeks later.
Weather extremes can occur anywhere at any time of the year. Your only defense is to select your race and pray for ideal weather conditions.
Good luck to all of you who are running marathons in the next few weeks, and remember to keep it in the bottle and pray.
Tuesday, November 11, 2014
ONE STOP-FOR RUNNERS
My first road race was a 10K event in the tiny town of Jim Thorpe, Pennsylvania. That's right, Jim Thorpe, the native American Olympian whose remains lie nestled in the foothills of the Pocono Mountains of Pennsylvania. How did the body of the world's greatest athlete get there? You can read all about it in my first book about running, racing, friends, and running history, entitled: "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes."
From that first race, I've run enough miles to have circled the earth over four times, around 120,000 miles at last calculation. I've run over 700 races and competed in 54 marathons, 48 under the 3:00 mark and 12 under 2:30.
Running and racing are key components of my life, and although the hills seem to be getting bigger these days, I still love the thrill of crossing the finish line, and the challenge of the long training run,as well as the burn of a fast speed workout.
But these days there's more. I truly enjoy giving back. The satisfaction of witnessing other runners, of all ages and abilities, attain their goals brings enormous joy.
My most recent book, "Personal Best," is my recipe book for runners. I tried to provide the ingredients, as well as methods of mixing them to create the finished product: YOUR personal best.
During the past four years, I have coached both a boy's and girl's collegiate cross country state champion from Penn State Schuylkill campus. Last year, my girl's state champion placed 7th, earning 1st Team All-American status at the USCAA National Cross Country Meet in Syracuse, New York.
Early this month, a local high school freshman girl placed 16th at the Pennsylvania state cross country meet after my summer of coaching sessions.
And over the weekend, one of the subjects of my book, "Personal Best," Father Chris Zelonis, annihilated his personal best marathon time by a full 13 minutes, qualifying for the Boston Marathon, after following my 12-week marathon program.
By visiting my webpage: www.muldowneyrunning.com, you can do your one-stop running shopping, if your intention is to achieve your personal best in 2015.
You can buy a book, sign up for a training plan on the webpage, or go to my training program, at bargain basement prices at: www.fiverr.com, look under 'Running Shorts.' Check out the reviews of my programs on Fiverr. I've designed programs for runners from Austria to New Zealand; from Brazil to Bosnia.
Finally, scroll through my blogs on my website, for training advice and entertaining running stories.
To me, "Personal Best" isn't just my book, it's a philosophy. You can get there. I can take you there.
I'll be happy to do so.
From that first race, I've run enough miles to have circled the earth over four times, around 120,000 miles at last calculation. I've run over 700 races and competed in 54 marathons, 48 under the 3:00 mark and 12 under 2:30.
Running and racing are key components of my life, and although the hills seem to be getting bigger these days, I still love the thrill of crossing the finish line, and the challenge of the long training run,as well as the burn of a fast speed workout.
But these days there's more. I truly enjoy giving back. The satisfaction of witnessing other runners, of all ages and abilities, attain their goals brings enormous joy.
My most recent book, "Personal Best," is my recipe book for runners. I tried to provide the ingredients, as well as methods of mixing them to create the finished product: YOUR personal best.
During the past four years, I have coached both a boy's and girl's collegiate cross country state champion from Penn State Schuylkill campus. Last year, my girl's state champion placed 7th, earning 1st Team All-American status at the USCAA National Cross Country Meet in Syracuse, New York.
Early this month, a local high school freshman girl placed 16th at the Pennsylvania state cross country meet after my summer of coaching sessions.
And over the weekend, one of the subjects of my book, "Personal Best," Father Chris Zelonis, annihilated his personal best marathon time by a full 13 minutes, qualifying for the Boston Marathon, after following my 12-week marathon program.
By visiting my webpage: www.muldowneyrunning.com, you can do your one-stop running shopping, if your intention is to achieve your personal best in 2015.
You can buy a book, sign up for a training plan on the webpage, or go to my training program, at bargain basement prices at: www.fiverr.com, look under 'Running Shorts.' Check out the reviews of my programs on Fiverr. I've designed programs for runners from Austria to New Zealand; from Brazil to Bosnia.
Finally, scroll through my blogs on my website, for training advice and entertaining running stories.
To me, "Personal Best" isn't just my book, it's a philosophy. You can get there. I can take you there.
I'll be happy to do so.
Monday, November 10, 2014
FROM FAT TO FAST
Running and runners have the ability to do amazing things.
Running is an excellent example of self-discipline and determination.
Consider Mississippi's Felix Shipp, pictured below. He went from fat to fast, clocking a 3:49 marathon.
Below Felix is Father Christopher Zelonis, a Roman Catholic priest, who, on Sunday qualified for the Boston Marathon by turning in a marathon time of 3:08:46.
I was honored to tell the stories of both of these remarkable men in my latest book, "Personal Best." http://muldowneyrunning.com/
Read about their remarkable journeys in the chapter entitled "Extraordinary."
Personal Best is available on my webpage, listed above, where I will personally sign a copy for you, and at Amazon, Barnes and Noble, and Lulu.com. It is also available at those sites in eBook form.
Personal Best is a perfect gift for the runner on your Holiday shopping list.
Running is an excellent example of self-discipline and determination.
Consider Mississippi's Felix Shipp, pictured below. He went from fat to fast, clocking a 3:49 marathon.
Below Felix is Father Christopher Zelonis, a Roman Catholic priest, who, on Sunday qualified for the Boston Marathon by turning in a marathon time of 3:08:46.
I was honored to tell the stories of both of these remarkable men in my latest book, "Personal Best." http://muldowneyrunning.com/
Read about their remarkable journeys in the chapter entitled "Extraordinary."
Personal Best is available on my webpage, listed above, where I will personally sign a copy for you, and at Amazon, Barnes and Noble, and Lulu.com. It is also available at those sites in eBook form.
Personal Best is a perfect gift for the runner on your Holiday shopping list.
Sunday, November 9, 2014
FATHER'S FAST FEET
Sometimes, good things DO happen to good people. Of course, it helps when a good person is dedicated and goal-oriented.
Father Chris Zelonis is a Roman Catholic priest who looks like a white-Kenyan. His story is featured in the chapter, "Extraordinary," in my latest book, "Personal Best." www.muldowneyrunning.com. Standing at 5 foot, four inches tall, he is ideally built for distance running.
It wasn't always that way, however.
During his days as a seminarian, he ballooned to a weight of 180 pounds, but by 2009 he had pared down to a lithe 130.
He became more and more addicted to our drug of choice: distance running. His ran his first marathon in September 2013, clocking a time of 3:36:12, but he knew he could do better. A couple of marathons later he had dropped his time to the low 3:20s, but at age 38, he had a definitive goal in mind: he wanted to qualify for the Boston Marathon, but it would require lopping at least 10 minutes off his marathon time to reach the 3:10 standard for the open division.
Chris possesses the physical tools, and his commitment to excellence is unsurpassed. He merely need a running 'recipe.'
During the summer, he graciously edited my book, and he read (and corrected) the chapter, "Super Sevens."
After some discussion, we concluded that the "Super Seven" concept would work for him.
Combining the key components of "Super Sevens," speed work and quality long runs, his summer and fall workouts were always at or below his target times.
Money in the bank, he toed the line, under ideal weather conditions at the Harrisburg (Pennsylvania) Marathon today.
My daughter, Kelly, ran the first leg of the marathon relay, so she was there to report to her dad, Chris' coach, his race progress. When she texted me that he was near the 3:05 pacer, I felt confident. His high-quality, intense long runs would not fail him.
Father Chris Zelonis crossed the finish line in a remarkable time of 3:08:46, a mere 14 months out from his first marathon. He placed 39th overall, 11th in his age group, and he annihilated his personal best marathon time.
Good things DO happen to good people. Chris Zelonis' best running days do, indeed, lie ahead.
Father Chris Zelonis
Father Chris Zelonis is a Roman Catholic priest who looks like a white-Kenyan. His story is featured in the chapter, "Extraordinary," in my latest book, "Personal Best." www.muldowneyrunning.com. Standing at 5 foot, four inches tall, he is ideally built for distance running.
It wasn't always that way, however.
During his days as a seminarian, he ballooned to a weight of 180 pounds, but by 2009 he had pared down to a lithe 130.
He became more and more addicted to our drug of choice: distance running. His ran his first marathon in September 2013, clocking a time of 3:36:12, but he knew he could do better. A couple of marathons later he had dropped his time to the low 3:20s, but at age 38, he had a definitive goal in mind: he wanted to qualify for the Boston Marathon, but it would require lopping at least 10 minutes off his marathon time to reach the 3:10 standard for the open division.
Chris possesses the physical tools, and his commitment to excellence is unsurpassed. He merely need a running 'recipe.'
During the summer, he graciously edited my book, and he read (and corrected) the chapter, "Super Sevens."
After some discussion, we concluded that the "Super Seven" concept would work for him.
Combining the key components of "Super Sevens," speed work and quality long runs, his summer and fall workouts were always at or below his target times.
Money in the bank, he toed the line, under ideal weather conditions at the Harrisburg (Pennsylvania) Marathon today.
My daughter, Kelly, ran the first leg of the marathon relay, so she was there to report to her dad, Chris' coach, his race progress. When she texted me that he was near the 3:05 pacer, I felt confident. His high-quality, intense long runs would not fail him.
Father Chris Zelonis crossed the finish line in a remarkable time of 3:08:46, a mere 14 months out from his first marathon. He placed 39th overall, 11th in his age group, and he annihilated his personal best marathon time.
Good things DO happen to good people. Chris Zelonis' best running days do, indeed, lie ahead.
Saturday, November 8, 2014
EUPHORIC RETURN
Euphoria, followed by intense sadness and bewilderment, overcame me on April 15, 2013,
I had crossed the finish line at the Boston Marathon in a respectable time of 3:04, slightly over a 7-minute per mile pace. An hour later, a despicable act of cowardice inflicted pain and sadness on the entire running world.
In the weeks that followed, I had a difficult time grasping the motivation for such heinous acts, so like most runners, training miles served as my therapy.
In the middle of a laugh, 2 miles into a run with long-time training partner Randy Haas on the pleasant afternoon of May 7, just three weeks after Boston, my personal running world was shattered when my toe caught a seam in the sidewalk and I plummeted to the ground in an awkward manner. My leg locked in the shape of an 'L,' and it wasn't going anywhere. The white hot pain was blinding.
An MRI the next morning revealed two torn hamstring tendons. I opted against surgical repair, choosing what I hoped would be a quicker recovery as the tendons reattached, scarring in on their own.
That was 18 months ago.
Today, in a small way, I felt euphoric again.
For the first time since April 15, 2013, I was able to run a workout in double figures: a 10-miler. The pace was a modest 8:25 per mile, but when I finished my new Garmin 10 watch congratulated me on my personal best 5K, 10K, and my longest distance.
In reality, of course, these marks were far from personal bests, but my watch reinforced the subject of my latest book entitled "Personal Best." www.muldowneyrunning.com.
For ever runner, "personal best" is a relative term. In my book, I offer a road map, or recipe, if you wish, on ways of achieving one's personal best.
Today, given my current state of hamstring rehabilitation, I ran my personal best.
Ah, there's a long way to go. In the words of another writer, "Miles to go before I sleep," but, for the moment, the euphoria has returned.
Boston 2013
I had crossed the finish line at the Boston Marathon in a respectable time of 3:04, slightly over a 7-minute per mile pace. An hour later, a despicable act of cowardice inflicted pain and sadness on the entire running world.
In the weeks that followed, I had a difficult time grasping the motivation for such heinous acts, so like most runners, training miles served as my therapy.
In the middle of a laugh, 2 miles into a run with long-time training partner Randy Haas on the pleasant afternoon of May 7, just three weeks after Boston, my personal running world was shattered when my toe caught a seam in the sidewalk and I plummeted to the ground in an awkward manner. My leg locked in the shape of an 'L,' and it wasn't going anywhere. The white hot pain was blinding.
An MRI the next morning revealed two torn hamstring tendons. I opted against surgical repair, choosing what I hoped would be a quicker recovery as the tendons reattached, scarring in on their own.
That was 18 months ago.
Today, in a small way, I felt euphoric again.
For the first time since April 15, 2013, I was able to run a workout in double figures: a 10-miler. The pace was a modest 8:25 per mile, but when I finished my new Garmin 10 watch congratulated me on my personal best 5K, 10K, and my longest distance.
In reality, of course, these marks were far from personal bests, but my watch reinforced the subject of my latest book entitled "Personal Best." www.muldowneyrunning.com.
For ever runner, "personal best" is a relative term. In my book, I offer a road map, or recipe, if you wish, on ways of achieving one's personal best.
Today, given my current state of hamstring rehabilitation, I ran my personal best.
Ah, there's a long way to go. In the words of another writer, "Miles to go before I sleep," but, for the moment, the euphoria has returned.
Friday, November 7, 2014
THE CARDINAL RULE OF RUNNING...THERE ARE NO RULES
We come from good stock.
Early man was a runner. He had to be. He followed the big game animals and sometimes was forced to run from them. And in an uncivilized, lawless world, he often ran from hostile human predators.
Ancient man didn't have a choice when it came to running, but we do.
In an increasingly unhealthy, obese world, we have chosen to seek out the healthy path and to run on it.
On various running sites, and on social media, I read sad stories from folks who are, or at least feel they are, criticized because they don't "Look like a runner."
Nothing infuriates me more.
Here's the deal.
You lace up the shoes and you hit the roads, trails, track, or treadmill, and you ARE a runner!
Male or female, any age, and any size, fast or slow, or despite a disability, it doesn't make a difference. You are a runner and you should be proud of it.
What we do takes guts. Ours is not a hidden, sanitized endeavor. We are not tucked away on a golf course, on a tennis court, or in a gym. We are out there, exposed for all to see, and for all to take shots at us, because, indeed we are still a minority.
"You looked bad out there today."
"Are you still running?"
"You're crazy?"
"You're gonna ruin your knees."
"You're gonna freeze your lungs."
These are some of the inane questions we all endure.
I was once asked by a fairly intelligent individual, "How'd you do at Boston?"
"I placed 123rd," was my reply.
"Don't worry, you'll do better next year," he assured me.
That's why I wrote my latest book, "Personal Best." www.muldowneyrunning.com.
As runners, I believe we CAN make each day our personal best.
No, it doesn't always mean we have to run our fastest times. It doesn't even mean we have to "look" like runners.
A 15-month recovery period from two torn hamstring tendons reduced me to looking more like the Hunchback of Notre Dame on my daily workouts rather than a runner out there, but each day of improvement became a personal best for me.
In the chapter entitled "Extraordinary," in "Personal Best," three runners tell their stories of courage.
Two of the individuals could never have envisioned themselves as runners who could cover 26.2 miles in three hours or so, but today they can.
Run fast or slow. Run on the roads, run on the trails. Run for hours on the treadmill, if necessary. Run early in the morning, or lit up like a Christmas tree at night. Run if you're skinny, run if you're fat (because you won't be for long) Run for yourself, for your loved ones, or a worthy cause. Run in all kinds of weather. Run when it's acceptable and even when it's not. Run in big races or small ones. Run to win, run to finish, run in the front, middle or the back of the pack. Run with your friends or run alone.
What a magnificent gift we have discovered. We put one foot in front of the other and we answer to no one. We see and become part of this beautiful world in a way few will ever realize. We run to be free. We run because, in running, there are no rules.
And when we do, when we hit the watch, sweaty and tired, we are thankful for today and we realize that, simply because we can do it again tomorrow and for years to come, that our best running days do, indeed, lie ahead.
Early man was a runner. He had to be. He followed the big game animals and sometimes was forced to run from them. And in an uncivilized, lawless world, he often ran from hostile human predators.
Ancient man didn't have a choice when it came to running, but we do.
In an increasingly unhealthy, obese world, we have chosen to seek out the healthy path and to run on it.
On various running sites, and on social media, I read sad stories from folks who are, or at least feel they are, criticized because they don't "Look like a runner."
Nothing infuriates me more.
Here's the deal.
You lace up the shoes and you hit the roads, trails, track, or treadmill, and you ARE a runner!
Male or female, any age, and any size, fast or slow, or despite a disability, it doesn't make a difference. You are a runner and you should be proud of it.
What we do takes guts. Ours is not a hidden, sanitized endeavor. We are not tucked away on a golf course, on a tennis court, or in a gym. We are out there, exposed for all to see, and for all to take shots at us, because, indeed we are still a minority.
"You looked bad out there today."
"Are you still running?"
"You're crazy?"
"You're gonna ruin your knees."
"You're gonna freeze your lungs."
These are some of the inane questions we all endure.
I was once asked by a fairly intelligent individual, "How'd you do at Boston?"
"I placed 123rd," was my reply.
"Don't worry, you'll do better next year," he assured me.
That's why I wrote my latest book, "Personal Best." www.muldowneyrunning.com.
As runners, I believe we CAN make each day our personal best.
No, it doesn't always mean we have to run our fastest times. It doesn't even mean we have to "look" like runners.
A 15-month recovery period from two torn hamstring tendons reduced me to looking more like the Hunchback of Notre Dame on my daily workouts rather than a runner out there, but each day of improvement became a personal best for me.
In the chapter entitled "Extraordinary," in "Personal Best," three runners tell their stories of courage.
Two of the individuals could never have envisioned themselves as runners who could cover 26.2 miles in three hours or so, but today they can.
Run fast or slow. Run on the roads, run on the trails. Run for hours on the treadmill, if necessary. Run early in the morning, or lit up like a Christmas tree at night. Run if you're skinny, run if you're fat (because you won't be for long) Run for yourself, for your loved ones, or a worthy cause. Run in all kinds of weather. Run when it's acceptable and even when it's not. Run in big races or small ones. Run to win, run to finish, run in the front, middle or the back of the pack. Run with your friends or run alone.
What a magnificent gift we have discovered. We put one foot in front of the other and we answer to no one. We see and become part of this beautiful world in a way few will ever realize. We run to be free. We run because, in running, there are no rules.
And when we do, when we hit the watch, sweaty and tired, we are thankful for today and we realize that, simply because we can do it again tomorrow and for years to come, that our best running days do, indeed, lie ahead.
Thursday, November 6, 2014
KINDLE
Folks have asked me about the Kindle edition of my latest book, "Personal Best."
The eBook is also available at Barnes and Noble, the iStore and Lulu, but here's the Amazon information.
The eBook is also available at Barnes and Noble, the iStore and Lulu, but here's the Amazon information.
| Digital List Price: | $7.99 What's this?  |
| Print List Price: | $14.95 |
| Kindle Price: | $6.39 |
$8.56 (57%) |
Wednesday, November 5, 2014
FAITH RESTORED
Most of us have had the unfortunate experience of inconsiderate drivers, folks offering rude, off-color, or just plain stupid remarks when we're out there running. Read the chapter, "Why Do They Hate Us So Much?" from my first book, "Running Shorts: A Collection of Stories and Advice For Anyone Who Has Ever Laced Up a Pair of Running Shoes," www.muldowneyrunning.com.
I've been told to, "Get off the road," "Go run in a gym," "Pick 'em up and put 'em down," "Do this instead," referring to raking leaves, cutting grass, or shoveling snow. My retort is, "I've already done that."
Objects, such as bottles, cans, and assorted trash items have been hurled in my direction, threats have been made, and once, my running partner, Randy Haas and I were nearly arrested when a small-town police officer cut us off with his cruiser and informed us that there was a town ordinance that prohibited us from running in the street.
School kids and garbage collectors have heckled me, curse words, obscene gestures and closed fists have been common.
Face it we're physically fit people, men and women of all ages, out there on the city streets and country roads, doing what we love to do. Most folks on this planet are NOT physically fit, and many are not very happy. Sometimes the sight of us is threatening to them.
Well,,,today I finished my run about a block from my house. Hands on my hips, a bit unsteady, I heard a horn honking behind me. Avoiding a possible confrontation, I ignored it. The car pulled up behind me, and the gentleman said..."Are you ok? You looked a little wobbly." I assured him I was.
My faith in non-running mankind is restored!
I've been told to, "Get off the road," "Go run in a gym," "Pick 'em up and put 'em down," "Do this instead," referring to raking leaves, cutting grass, or shoveling snow. My retort is, "I've already done that."
Objects, such as bottles, cans, and assorted trash items have been hurled in my direction, threats have been made, and once, my running partner, Randy Haas and I were nearly arrested when a small-town police officer cut us off with his cruiser and informed us that there was a town ordinance that prohibited us from running in the street.
School kids and garbage collectors have heckled me, curse words, obscene gestures and closed fists have been common.
Face it we're physically fit people, men and women of all ages, out there on the city streets and country roads, doing what we love to do. Most folks on this planet are NOT physically fit, and many are not very happy. Sometimes the sight of us is threatening to them.
Well,,,today I finished my run about a block from my house. Hands on my hips, a bit unsteady, I heard a horn honking behind me. Avoiding a possible confrontation, I ignored it. The car pulled up behind me, and the gentleman said..."Are you ok? You looked a little wobbly." I assured him I was.
My faith in non-running mankind is restored!
Tuesday, November 4, 2014
YOUR BEST RUNNING DAYS LIE AHEAD
Personal Best is Joe Muldowney's second book about running, racing, and training. The book begins with Joe's personal account of the events surrounding the tragic 2013 Boston Marathon, his 16th running of the iconic race. Personal Best is a recipe book for running success. Muldowney, a veteran of 38 years of running with a personal best marathon time of 2:22:54, offers his methods for becoming a successful runner at every level. Beginners will benefit from his advice on how to train for an initial 5K race. "Muldowney Sevens" will take you from being a runner to being an award winning runner, and the chapter, 2:22:54, will offer what it takes to run a sub three hour marathon. Finally, the book tells the extraordinary stories of three inspirational runners, who have utilized their running to achieve their own personal bests. If you are a runner, or if you want to begin a running regimen, Personal Best is a must read for you.
Receive a copy of the book, signed by the author, by visiting my website: www.muldowneyrunning.com. 'Personal Best' is available at Amazon, Barnes and Noble, and Lulu.com. It is also available as an eBook.
Receive a copy of the book, signed by the author, by visiting my website: www.muldowneyrunning.com. 'Personal Best' is available at Amazon, Barnes and Noble, and Lulu.com. It is also available as an eBook.
Monday, November 3, 2014
OCTOBER'S HIGHS AND LOWS
I traversed the country during October in search of elk and warmth.
About a year ago, long time running friend and avid hunter, John Ausherman, invited me to join him on a Colorado elk hunt. John and I have run with and against each other since the early '80s, and I count him among my dearest friends.
Ten years ago I began deer hunting on John's land in southern Pennsylvania, and I have enjoyed the activity ever since.
Early in October, we did, indeed successfully hunt elk in the Northwestern corner of Colorado, and while we were there, we turned in some lung-burning, gorgeous workouts.
In Steamboat Springs we ran along the Yampa River Trail on a magnificent 70-degree day. Over this past weekend, skiers flocked to Steamboat. On our second day in the resort town we followed a well-groomed mountain trail past aspens exploding in their fall colors.
The breathing wasn't easy at a little over 6,000 feet above sea level, and it wasn't going to get much better.
Our hunting camp was located high in the mountains north of Craig, Colorado, at around 7,400 feet.
After mornings of climbing steep inclines and dodging sagebrush with our guide, New Zealander, Ian Lowe, we attempted to log some afternoon miles. The pace was slow and the breathing was labored, as we sometimes climbed above 8000 feet.
We ran for a week in the Colorado Rockies, and after a 28-hour drive in a car filled with freezers packed with elk meat, I spent four days at home in Pennsylvania before my wife and I boarded a plane to Myrtle Beach.
The contrast could not have been more dramatic. From hilly mountain trails a mile and a half above sea level, to table-flat beaches and roads slightly below sea level.
One thing, however, that did not change was dry, pleasant running. Now, unlike Colorado, the South Carolina coast is rarely dry, often featuring soupy humidity. But, at the end of October, it was simply perfect, with pleasant, dry conditions.
My goal during my traveling October was simply to "maintain," and not allow my fitness level to drop. Instead, I was able to turn in quality workouts amid beautiful, contrasting scenery.
In my new book, "Personal Best," www.muldowneyrunning.com, I observe how fortunate we are that, as runners we are like artists with an endless canvas on which to paint our masterpiece each and every day we run.
I was fortunate enough to expand my canvas in October.
Paint your own running masterpiece with each run.
About a year ago, long time running friend and avid hunter, John Ausherman, invited me to join him on a Colorado elk hunt. John and I have run with and against each other since the early '80s, and I count him among my dearest friends.
Ten years ago I began deer hunting on John's land in southern Pennsylvania, and I have enjoyed the activity ever since.
Early in October, we did, indeed successfully hunt elk in the Northwestern corner of Colorado, and while we were there, we turned in some lung-burning, gorgeous workouts.
In Steamboat Springs we ran along the Yampa River Trail on a magnificent 70-degree day. Over this past weekend, skiers flocked to Steamboat. On our second day in the resort town we followed a well-groomed mountain trail past aspens exploding in their fall colors.
The breathing wasn't easy at a little over 6,000 feet above sea level, and it wasn't going to get much better.
Our hunting camp was located high in the mountains north of Craig, Colorado, at around 7,400 feet.
After mornings of climbing steep inclines and dodging sagebrush with our guide, New Zealander, Ian Lowe, we attempted to log some afternoon miles. The pace was slow and the breathing was labored, as we sometimes climbed above 8000 feet.
We ran for a week in the Colorado Rockies, and after a 28-hour drive in a car filled with freezers packed with elk meat, I spent four days at home in Pennsylvania before my wife and I boarded a plane to Myrtle Beach.
The contrast could not have been more dramatic. From hilly mountain trails a mile and a half above sea level, to table-flat beaches and roads slightly below sea level.
One thing, however, that did not change was dry, pleasant running. Now, unlike Colorado, the South Carolina coast is rarely dry, often featuring soupy humidity. But, at the end of October, it was simply perfect, with pleasant, dry conditions.
My goal during my traveling October was simply to "maintain," and not allow my fitness level to drop. Instead, I was able to turn in quality workouts amid beautiful, contrasting scenery.
In my new book, "Personal Best," www.muldowneyrunning.com, I observe how fortunate we are that, as runners we are like artists with an endless canvas on which to paint our masterpiece each and every day we run.
I was fortunate enough to expand my canvas in October.
Paint your own running masterpiece with each run.
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