READ AND ACHIEVE

It's the middle of winter and there's not a whole lot to do.

After you brave the elements and turn in a good workout, I suggest you curl up on the sofa with a cup of hot chocolate and read a book that will both inspire and guide you.


My latest book, "Personal Best,"will do both. It will also help you to achieve your personal best in 2015.

It is a recipe book for running success. I have taken my running and coaching experiences, along with some inspirational stories from runners just like you, and wrapped them into a book that is easy to read and applicable to all runners, regardless of age or ability.

If you haven't read it yet, I guarantee you'll love it.

"Personal Best," along with my first book, "Running Shorts," can be purchased on my website: www.muldowneyrunning.com, for $12.99, and I'll sign and pay the postage and handling for you.

Check it out on Amazon (along with the Amazon reviews), Barnes and Noble, and Lulu.com, where they're currently running a book sale.

For the next month, until February 21, the eBook version of Personal Best will be available at Lulu, in the Apple iBookstore, at Barnes and Noble Nook, on Amazon Kindle, and at Kobo for the LOW PRICE OF $2.99, and you receive it instantly, with no messy postage or handling.

$2.99 for an eBook?

That's right!

Cheaper than those big-name running magazines, and with no advertisements.

Read "Personal Best," then achieve your personal best in 2015.

SUPER?

On the eve of Super Bowl Sunday, it's time for a rant.

Seriously, what's so super about it?

Don't get me wrong. I love to watch football. Every year I live and die with my Philadelphia Eagles. In fact, I attended the Super Bowl in 2005, in Jacksonville, Florida, when the Eagles lost to the New England Patriots.

Football players, for the most part are tremendously gifted athletes. Taking a hit from a 265-pound linebacker, who is faster than the best sprinter from your high school track team, is like being run over by a small truck traveling at 25 miles per hour.

Football has become, as we have tragically seen this year, a circus. It is inching closer to the gladiator games of ancient Rome, and is not far from professional wrestling.

Beating your wife, your child, rape allegations, and cheating scandals have dominated the headlines this past season.

Spoiled, pampered babies, some are horrific role models. This week, a guy sells out his hat concession, not for his accomplishments on the field, but because he doesn't talk to the press.

Oh, and a guy who COULD be playing for the Patriots tomorrow, is in the middle of a murder trial instead.

Meanwhile, we all run and race.

Our rewards may include a shiny medal, a plaque, or a really cool shirt.

While professional athletes whine, party, and continue to be rewarded for bad behavior, we lace up our shoes, in all kinds of weather, and continue to perform the purest, and perhaps the oldest of all human activities: placing one foot in front of the other and going as fast as we can for as long as we can.

Tomorrow, then, break out the party food. Cook the wings, eat the nachos and celebrate.

Don't celebrate the cheaters or the loud mouths...celebrate YOU!

Crush a workout or a race tomorrow morning, then celebrate YOUR Super Sunday. Celebrate and rejoice in the fact that YOU are participating in a super sport, with super people. You have whipped your body into super shape, and you cover a distance from point A to point B in a super fast time, that few humans (certainly few NFL players) can match.

Yes, tomorrow is the NFL's Super Sunday. But for all of you, 2015 will bring many Super Sundays, and Super Saturdays as well. They are the days you will put your training on the line and test your skills against others. They are the race days, when you will cover distances that are only driven by most. They are the days you will race in big cities and small towns. They are the days when YOU are the Super Heroes.

Now that's what I call super!

www.muldowneyrunning.com

DRIVING COMPLIMENTS

It was a miserable day for running today. Three inches of snow fell overnight, blanketing a cover of more than a foot that already cloaks the ground. Snow mountains are forming everywhere.

Adding to the misery, behind the storm, winds whipping at 35 miles an hour are causing the temperature to plummet. Dangerous wind chills of 20 to 30 below zero are predicted for tonight.

Around midday we set out for a five-mile run. The sun had appeared, and the roads were, for the most part, just wet.

With less than a quarter mile to our finish, we ran, facing traffic, on a rather heavilyt raveled road. Our distance on that particular street was only a couple hundred yards. As we turned at a red light, a car waited, but the driver, failing to look both ways, inched out, attempting to make a right turn on red, just as we ran in front of his bumper.

I am a strong believer in "Runner's Rights." Vehicular traffic does not "own" the road. Unless it's an Interstate Highway, or a major artery, runners, walkers, and cyclists are owners as well.

I yelled something incoherent like, "Yo." Hey, look, I live north of Philadelphia, and most of us have a little Rocky Balboa in us. I held up my hand in a 'stop' motion, and turned left, glaring at the driver.

The incident passed, our blood was not spilled, and no bones were broken.

My running partner, Eric Anchorstar, and I walked the last 100 yards or so to my house.

Suddenly, next to us, a car stopped.

It was the car and driver to whom I had just administered the 'Evil Eye.'

Conflict appeared imminent.

The gentleman, in his forties, rolled down his window, and could not have been more apologetic. He invoked me by name, and told me several times how sorry he was.

When he left, Eric exclaimed, "That has never happened to us."

Indeed it hasn't.

I wrote a chapter in my first book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," entitled, 'Why Do They Hate Us So Much?' www.muldowneyrunning.com listing some of my most memorable confrontations.

In reality, most drivers are courteous and respectful to runners, as this incident illustrates. As is the case in so many of life's endeavors, a small percentage of jealous, narrow-minded individuals contribute to our discomfort.

Thanks to all who respect what we do.

THE TEAM

Running may be an individual endeavor, but in order to attain longevity in this sport, one needs to assemble a strong team.

As runners, we think we're invincible, but we're not. Sadly, we're as susceptible to the twin killers of cancer and heredary heart disease as the next guy.

The head coach of your team needs to be your family doctor, and you need to visit him or her once a year, even if it's just for a chat.

It's important to choose the coach of your team carefully. The coach needs to really know you, how crazy you are, and how much running means to you. He knows that simply telling you to "Take time off," without offering you a logical explanation, simply won't do.

My family doctor, George Heffner, is a 4-hour marathon runner, who participates in many local races.He is tremendous human being and a fine doctor. At my annual check up in October, he glanced at my chart while he was outside the door and exclaimed. "Good! He's in a different age group now."

How can you NOT love a doctor who says that?

My dentist competes in local races. My podiatrist is a competitive cyclist. My physical therapist is an ex-collegiate football player, who, at age 60, is an avid weightlifter. Even my urologist is a competitive tennis player, who runs regularly.

Jason and Jennifer Burgess are my chiropractors, major members of my team. Back issues have nagged me for years. Jason, who graces the cover of my book, "Personal Best," and his wife, Jennifer, who is featured in the book are excellent runners. Jennifer is a veteran of the Boston Marathon.

Back to my family doctor.

After a few years of persuasion, Dr. Heffner finally convinced me that, at my age, I should have already had a colonoscopy. (don't worry, it's not going to get gross here)

As I lie in the bed before the procedure, a nurse takes my pulse. Soon, I'm surrounded by several nurses. (no priests however)

It seems as though my near-death, low pulse rate alarmed them. My wife quickly reminded them, before they brought out the heart paddles, that I was a long distance runner, and that my resting pulse rate was in the forties.

Always make sure, if you require a procedure that involves an anesthetic, that you inform the staff that you are a distance runner, and that you are in hellish shape.

Rely on the coaching staff of your team. We are NOT invincible. Err on the side of caution, and visit a health care for preventive care, or when you feel something isn't right.

By doing so, you can remain a runner for a very long time.

www.muldowneyrunning.com

                                                               Dr. Jennifer Burgess

MIGHTY FINE AT $2.99

Personal Best is my second book about running. I wrote it as a running recipe/road map to running success.

You can achieve your personal best in 2015 by reading Personal Best.

For the next month, until February 21, the eBook version of Personal Best will be available at Lulu, in the Apple iBookstore, at Barnes and Noble Nook, on Amazon Kindle, and at Kobo for the LOW PRICE OF $2.99, and you receive it instantly, with no messy postage or handling.

Of course, you can visit my website: www.muldowneyrunning.com and I'll send you a signed copy of the printed book for $12.99, with NO postage and handling fees.

$2.99 for an eBook?

That's right!

Cheaper than those big-name running magazines, and with no advertisements.

GO LONG

Here we go.

Five inches of snow fell on Friday evening. A ''clipper," a fast-moving snowy system, will dump a few more inches this evening, and then a significant Northeast storm is scheduled to hit on Tuesday and Wednesday.After that, a bitter blast of cold air will envelop us for the rest of the week.

Winter, with all it's fury, is here.

What's a runner to do?

Go long!

Today, in balmy 36 degree temperatures I slogged out an 8-miler, still shaking out the soreness from last week's Charleston Half Marathon. Next weekend, on dry land or on snow-covered roads, I will run a 10 to 12 miler.

Winter is the time to grind out the long miles. There are two key elements to racking up big winter numbers: First, pick a safe route. Don't be afraid to loop and loop and loop if necessary. If you find a safe, dry route, stick with it. Next, be sure to dress properly. You know the drill. Don't overdress, as your body's furnace heats up rapidly. On the days when the wind is so strong it forces you to hurdle trash can lids, choose an out and back route, with the wind at your back coming home. Shed clothing along the way if you have to.

Throughout my career, I have consistently logged more miles in January than in June.

Use these next few weeks to build a good distance base for spring races. Don't worry about breaking speed records; rather, grind it out, accept the dreadful conditions, and go, adding up the big miles each week. For the most part, you're not racing as much, so you don't have to taper. And, psychologically, after a few weeks of this, you'll be more than ready to go to the track, or enter races in order to go fast again. And, the miles you have recorded now will pay big dividends in March, April, and May.

So, chill out. (oh man, awful choice of words), relax, accept the inevitable, and safely pile up the miles, as the snow piles up around us.

More blogs, books, and advice at: www.muldowneyrunning.com

EXCUSES, EXCUSES

On Saturday, around the 12-mile mark of the Charleston Half Marathon, I passed two runners. One of the gentlemen was talking continuously, as the other politely listened, offering brief words of affirmation. The "talker," spoke about his previous week's race, how he ran slower than expected, and offered a litany of excuses for his current race pace. You see, he had been sick, bronchitis, I believe was the ailment. What's more he had been sick over the Holiday season. He would have run faster today, but...

My pace quickened. I could no longer listen.

Excuses, excuses.

So, borrowing words from the chapter of the same name 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, let's talk about excuses.

Let's break down "excuse makers" onto two groups:

First, we have the 'ex-Phenom.'

You know who I'm talking about. The person at the Christmas party, wedding, or other social event who engages you in conversation. You tell them about your half marathon, and they go on to tell you about how they ran a 4-minute mile in high school. You marvel at that statement as you stare at their belly and their several chins. "Oh, I gave it up  because I'm too busy."

Wait a second.

And you're NOT too busy.

How 'bout, "I quit because I don't want to ruin my knees."

Ah, that extra hundred pounds is going to ruin your knees faster than a running regimen.

There's "I don't want to get too skinny"

"I get bored when I run."

"I'm more of a sprinter."

"I don't like to sweat."

It's got make you feel pretty good. You've overcome all of those formidable obstacles. You train and you race

But...

If you've been at this running game long enough, you have learned an indisputable fact.

Runner's are full of excuses!

Some runners are able to rattle off excuses before, after, and as in the aforementioned story, even DURING a race.

Here are some of my favorites.

"I was just running this race as a workout."

This somehow implies that, if I beat you, it is a hollow victory. After all, YOU were only running the race as a workout. As my friend of 37 years, Brian Tonitis says, "When you pay the entry fee, it counts."

"Oh man, I was partying until (insert time) last night."

In the words of Forrest Gump, "Stupid is as stupid does." Enough said about that lame excuse.

The, "I've been injured, sick, my parakeet's is ill" body of excuses once again implies that, if the excuse-maker were healthy, you'd be nowhere near him at the finish line.

Here's a good one,

"I was catching up to you in the last mile."

What does that mean?

Fact of the matter is: You didn't succeed buddy.

And finally, the mathematically-challenged.

"I was on a sub-3-hour pace at 15-miles."

But...

A marathon is 26.2 miles and you ran a 3:15.

As most of us know, when it comes to race-day excuses, there should be no excuses. On race day, only your feet should do the talking.

Ok, let's keep this going.

Email or message me the favorite excuse you've heard during your time as a runner. I'll compile them, and we'll have fun with the excuses in a future blog.

I have to stop now.

I think I have a hangnail!

E-PERSONAL BEST

It's cold, the winter doldrums are in full swing. Most spring races are a few weeks away. We all need motivation if we're going to achieve our personal best in 2015.

You can achieve your personal best in 2015 by reading Personal Best.

And now you can purchase my road map/running success recipe book for less than the cost of a gallon of milk!

For the next month, beginning today and ending on February 21, the eBook version of Personal Best will be available at Lulu, in the Apple iBookstore, at Barnes and Noble Nook, on Amazon Kindle, and at Kobo for the LOW PRICE OF $2.99, and you receive it instantly, with no messy postage or handling.

Of course, you can visit my website: www.muldowneyrunning.com and I'll send you a signed copy of the printed book for $12.99, with NO postage and handling fees.

$2.99 for an eBook?

The other day I visited a local running store and I saw a rack holding a prominent running magazine, with a price tag of $4.95.

I'm gonna guarantee you, you'll receive better, more practical advice, for less money, when you buy Personal Best in eBook form. (And I promise no advertisements)

Best wishes for a successful 2015. Let's all work toward a personal best.

CLASSY MOVE

Anyone who has ever been in a position of leadership knows that successful leadership involves delegation. Tasks need to be delegated, then carried out by those to whom the job is assigned.

Directing a running event, even on a local level, is a daunting task. And let's be honest: we runners are often a demanding group. Directing a major race, especially a marathon, can be fraught with peril. For the race(s), to succeed, many parts of a well-oiled machine must mesh. Then all one can do is trust the folks, most of whom are volunteers, to do their assigned jobs.

On Saturday, the 5th annual Charleston Marathon suffered a major glitch.The lead vehicle, which led both the marathon and the half marathon, took a wrong turn between mile one and two. The result was an additional .3 of a mile or so added to the race. For the half marathon, my watch read '13.43' at the finish line.

Many runners were disappointed, others were baffled; while some were downright irate.

Yesterday, the Charleston Marathon sent the following email to all marathon and half marathon participants.

FULL /HALF COURSE DISTANCE UPDATE:

As most of you who ran on Saturday realized, the lead vehicle led the marathon and half marathon down the wrong street between mile one and two, causing the races to be slightly long. We sincerely apologize for this and we are working on a plan to adjust all times for the total distance you ran to the true marathon and half marathon distances. This will require an official measurement of the added distance which we will take this week and will adjust times immediately.  Another e-mail with these adjusted times will go out as soon as this is completed. Corrected times will be sent to the BAA for Boston Marathon qualification purposes

Hats off to the Charleston Marathon for this truly classy move. Look, We're all human and we all make mistakes. The Charleston Marathon and it's staff owned up to the error and will take the proper steps to correct it.

I applaud the courage of the Charleston staff, and I, for one, will return to this great race in a beautiful city.

MY VIRTUAL 5K

There are many paths to fitness these days, and I think we should embrace any ideas that will enable us to achieve or fitness goals.

Check out 'My Virtual 5K' at:http://myvirtual5k.com/

I think this is truly a unique idea that brings fitness right to you.

Some folks simply don't feel comfortable attending a race, so, for them,  My Virtual 5K is a great way to test their fitness level in the comfort of their home or backyard.

What's more, there are many "paths" you can take to complete your virtual 5K.

The website describes the various methods.

Our Inaugural Virtual 5K race is a race that can be run anywhere in the world. Participants can run, walk, jog, skate or rollerblade the race distance wherever they want during the designated race period, even indoors on a treadmill.

Here’s how it works:
Simply register for one of our virtual 5K runs, complete the distance any time and anywhere you desire (even on a treadmill!) during the designated race dates, and upload your finish time to our website. That’s all there is to it! And receive your medal or t-shirt for that race.

This is who can participate:
Anyone! Young or old, fast or slow – we encourage participants of all fitness & ability levels.

This is a worldwide event, and can be completed anywhere, between the dates of February 7 to 20.

Selfies and videos are not only welcomed, they are encouraged.

Check out this cool, innovative event.

CHEERS FOR CHARLESTON

Over 4500 runners participated in the Charleston Marathon, Half Marathon, and Shrimp and Grits 5K today, and they were treated to magnificent weather conditions and a course that winds through some of the most beautiful parts of one of America's most beautiful cities.

If you are tired of big city, mega-marathons, Charleston is the race for you. The crowds are small, and pre-race problems are minimal. One is able to arrive at the starting line, park the car, and get ready for the race in a short amount of time.

At last night's pasta dinner, I had the opportunity to speak to and meet with runners from all over the country. 49 states and 7 countries were represented in today's race.

The course, which begins near Johnson Hagood Stadium, home of the Citadel Bulldogs, passes Charleston's Battery, and takes runners along famous Rainbow Row, where colorful homes from the Colonial era lie to the left, and the harbor glistens on the right. (see picture below)

A large portion of the route travels on King Street; while other parts of the course take one through quaint Charleston neighborhoods.

There are not a lot of spectators along the route, but those who turn out to watch the race are enthusiastic and loud. "Go y'all," is a common chant.

I have never run a race where the police who lined the route not only did their job brilliantly, but many cheered the runners as we passed by. It was a true representation of Southern hospitality by the men and women in blue.

Bands and individuals along the course played jazz, gospel, and reggae from beginning to the end of the race.

The finish festival was terrific. Runners were treated to shrimp and grits, mimosas, and beer.

I ran the half marathon, and my wife ran the 5K.

The common complaint among fellow half marathon finishers was that the course measured about 1/4 mile long. Indeed, when I checked my GPS watch, it read 13.43 miles. Along the way, the mile markers were consistently long, and my fellow runners and I wondered how this mistake was possible. This is an issue that must be addressed in the future.

Otherwise, the city, the course, the spectators, and volunteers make the Charleston Marathon a fine mid-sized event.

www.muldowneyrunning.com

SEE YOU TOMORROW!

The Charleston Marathon, half marathon, and the Shrimp and Grits 5K (I love that name so much, chances are I'll be stealing my wife's race t-shirt), will be run on Saturday, beginning at 8:00 a.m., in the beautiful, historic city of Charleston, South Carolina.

Weather conditions are going to be just perfect for the race. It's "cool" here in South Carolina. We've been here all week, and as opposed to single-digit temperatures in Pennsylvania, we're loving the "cold" 40s and 50s we've experienced this week. Race day temperature is supposed to top out at 59 degrees, with some clouds. The temperature at the start should be in the 40s.

On Friday evening, from 5:00 to 8:00 p.m., a delicious pasta dinner will be held at the Burke Middle High School. At 5:30, I will deliver a speech entitled, 'Personal Best,' and at 6:30, my speech will be 'Advice for Running in your 50s and 60s, I will conduct a book signing during the pasta dinner as well.

The Courses are flat, fast, and scenic, and crowd support will be outstanding.

After the race, a huge post-race celebration will be held at Olde Village in North Charleston, featuring plenty of food, drinks, and entertainment.

I hope to see you at the Charleston events tomorrow and Saturday. Stop by and say hello. I'll be happy to personally sign a book for you, and talk about training and racing.

It promises to be a great weekend in Charleston. www.charlestonmarathon.com

KINDLE AND LULU AND NOOK...OH MY!

After yesterday's blog, I received numerous comments from readers who professed their love of ebooks.

We do love our electronic devices these days, this writer included, and although I like the physical turning of pages, and books lined up on a shelf, this ebook stuff does have its merits. Ebooks are compact, storage is easy, and you never have to worry about torn pages.

So, diligent writer that I am, I checked with my publisher, Lulu, and found that my latest book, Personal Best, www.muldowneyrunning.com, is available in ebook form at Lulu, in the Apple iBookstore, at Barnes and Noble Nook, on Amazon Kindle, and at Kobo. I just reduced the price, (and it is already reflected on Amazon) to $4.79, and you receive it instantly, with no messy postage or handling.

The other day I visited a local running store and I saw a rack holding a prominent running magazine, with a price tag of $4.95.

I'm gonna guarantee you, you'll receive better, more practical advice, for less money, when you buy Personal Best in ebook form. (And I promise no advertisements)

As I said yesterday, "Book it," and read Personal Best. Then, like a car driven out of the showroom, your service doesn't end there. Don't hesitate to message me here or on my website, and I'll be more than happy to offer you advice on your training and racing.

BOOK IT

If you follow my blog, you may know that, in many ways, I'm a running purist.

Heck, I was around when this whole thing got started.

At the 1972 Summer Olympics, Frank Shorter became the first American to win the marathon since 1908. Before his remarkable accomplishment, few Americans had any idea what a marathon was. After his victory, however, the first "Running Boom" began.

During the first running boom, things like treadmills were used only by astronauts in training. Digital watches were in their infancy. No one even knew what the letters "GPS" meant.

But, how I love all the new stuff. I devoted a chapter to it, entitled, 'Tech It Baby,' in my latest book, "Personal Best." www.muldowneyrunning.com. I've "teched it up," with an eBook, available on Amazon,  Barnes and Noble, and the iTunes store. Just imagine, reading a book without physically turning pages. What will they think of next?

I really love my iPod (or phone), where I create my power playlist, then crank it up for the workout. I often select the Irish punk sound of Dropkick Murphys (good Boston boys) to inspire me during a training run.

My wife, however, has selected another inspirational method of passing the miles on the run. She enjoys the app, (there's another word we never heard of in the 70s) Audible, which enables her to listen to books while she runs. If she's listening to a thrilling Stephen King novel, she often doesn't want to stop until she finds out what happens at the end of a chapter. Her mileage has increased since she began listening to books on the run.

My philosophy of running these days is to utilize any method, and embrace any technology that makes running easier and more enjoyable.

I love to read and I love to run. Therefore, I'm always going encourage you to "book it."

FOOTPRINTS

The "clipper," a fast-moving, moisture-starved winter storm, dropped a two-inch blanket of snow of our region of northeastern Pennsylvania last Tuesday. As I began my workout I ran up my driveway, stamping out the first footprints on the virgin blanket of white

Yesterday,  as I neared the end of a 5-mile run in 64-degree, drizzly Myrtle Beach conditions, I took a left turn off Ocean Boulevard, crossed a footbridge, and ran my final half mile on the gray, hard-packed sand, buffeted by the crashing waves of the Atlantic Ocean.

Needless to say, I strongly prefer this week's footprints to those I created last week.

It is my firm belief that our best running days lie ahead, as we continue to make footprints each time we lace up our sneakers and begin our workout.

Our footprints tell our story, and, as runners, our stories are as unique as the footprints we create. We are all running toward a goal, and in some cases, we are running away from the pressures of our modern-day lives.

Our footprints may be stamped on the beach, in the snow, or in the mud, but dammit, we are leaving our indelible imprint by the footprints we create.

On days when you simply don't feel like running, look at your shoes. Like your dog when he sees his leash, they beckon you to lace them up, to use them to leave more footprints that only you can create.

You owe it to yourself to continue to produce footprints, far and wide across your running world. In a short amount of time, they will vanish. Then, it becomes your task to create new ones.

www.muldowneyrunning.com

CHANGES IN LATITUDE

My 2015 running logbook, a "barometer," of daily running and weather conditions, features a miserable mixed bag of northeast winter weather during the opening days of the New Year.

After a delightful 5-mile run under sunny, 45-degree temperatures on the boardwalk in Ocean City, Maryland on New Year's Day, atmospheric conditions quickly deteriorated.

January 2 was cloudy and 37 degrees, then, quoting from my logbook below:

January 3-30 degrees-Snow, sleet, slippery roads-4 miles
January 4-36 degrees-Damp, slushy-10 miles
January 5-25 degrees-Wind chill-11 below 0-4 miles
January 6-18 degrees-2 " snowfall-4 miles
January 7-14 degrees-Wind chill-0-5 miles
January 8-12 degrees-Wind chill-2 below-5 miles
January 9-22 degrees-Wind chill-11-5 miles
January 10-4 degrees-Day Off-On the way to Myrtle Beach

It's cold in Myrtle Beach, South Carolina today. (if you live here) Temperatures are on the way into the 50s, and I find it delightful!

A 600 mile trip south to experience a change in latitude is just what I need January. Conditions that seem cold to South Carolina natives, suit me just fine. It's like I advanced the calendar to mid-March in Pennsylvania.

After a week of training I'll head down the road to beautiful Charleston, where I'll serve as guest speaker at the pre-race dinner on Friday evening, www.charlestonmarathon.com then on Saturday I'll run the Charleston Half Marathon.

For us Northerners, a mid-winter change in latitude is the perfect antidote to the wintertime blues.

For more books, blogs, advice and coaching, visit: www.muldowneyrunning.com

LOOKS PERFECT FROM HERE

In eight days, on Saturday, January 17, the Charleston Marathon, Half Marathon, and Shrimp and Grits 5K will be run through the streets of one of America's most beautiful and historic cities: Charleston, South Carolina.

Runners will be treated to a healthy dose of southern hospitality, a flat fast course, and an added bonus: Next Saturday's weather will be perfect for marathon runners.

Four-time Boston Marathon winner, Bill Rodgers, once proclaimed, "The marathon can humble you."

He was right.

Sometimes, though, the weather conditions can do the humbling.

At the 2012 Boston Marathon, we toed the starting line with temperatures reaching the low 80s. By mile 18, I was taking a tour of the Boston College campus (it is beautiful) in the back of a van filled with dehydrated runners, like myself, who succumbed to the heat at 18 miles into the race.

So, with early morning temperatures in the high 30s and high temperatures predicted to be in the mid-50s, conditions in Charleston next week should be ideal.

Remember, if you plan to run the Charleston Marathon on Saturday, it's time to taper. Your work is done, "The money's in the bank." Run easily and relaxed this week, and you'll be fresh and strong on the starting line when the gun goes off.

I will be the featured guest speaker for both seatings of the pre-race dinner on Friday evening. I have a couple of motivational speeches prepared and plenty of both of my books ready to sign for you.

I'm planning on running the half marathon on Saturday.

Hope to see you next Saturday in Charleston.

www.charlestonmarathon.com

www.muldowneyrunning.com

DRINK TO THAT

My basement can get very damp. Located blow ground level, mold will actually form on stored items. Therefore, a dehumidifier constantly runs, sucking the moisture from the air.

During the summer, I dump the water from it just about every other day. I recycle it by using the liquid air on my vegetable garden.

Here in January, I haven't emptied the dehumidifier in two weeks. The air is so dry, I think it would chap the tail of an alligator.

Tiny, painful, paper cut-like wounds scar my heals.My skin is dry.

Here's a good trivia question for you.

What is the world's driest region?

Antarctica.

Yep, it's cold, but the continent is extremely dry.

It's winter.

For most of us it's cold and dry.

As runners, we MUST drink!

Believe me, this brutal weather could drive one to drink, and although I'm not opposed to hoisting a Yuengling beer or two now and then, the drinking I'm referring to is of the non-alcohol variety, preferably water.

Just like my basement dehumidifier, at this time of year, our bodies are water-starved. Most of us are still logging our training miles, and the very act of trying to provide enough heat to keep us alive causes us to burn more calories and sucks the hydration from us.

We may not feel thirsty, but our bodies ARE thirsty.

So, along with thick socks, bulky sweaters, and long johns, carry that water bottle with you, wherever you go, during these dry winter months.

Research has shown that runners, for the most part, walk around in a constant state of dehydration. Several years ago, my family doctor, who is a four-hour marathoner, told me that we simply can't drink enough if we're intensely training.

But how is one to know how much is enough?

Simple.

The pee test.

Check your urine.

Light is good. Dark is bad.

Sorry to be graphic, but if your urine is a light-yellow or clear color, chances are you are adequately hydrated. If it is dark yellow or brownish, you are dehydrated. If there is blood in your urine, see your doctor immediately.

Remember, caffeinated beverages and alcohol will dehydrate you. Electrolyte drinks are fine, but good old water is the best.

So, raise a glass this winter.

Do it frequently.

Just make sure it's water.

For books, blogs, and training advice, check out: www.muldowneyrunning.com

DIDN'T GET YOUR 'PERSONAL BEST' THIS CHRISTMAS?

My latest book, "Personal Best," will help you to achieve your personal best in 2015.

It is a recipe book for running success. I have taken my running and coaching experiences, along with some inspirational stories from runners, and wrapped them into a book that is easy to read and applicable to all runners, regardless of age or ability.

If you haven't read it yet, I guarantee you'll love it.

"Personal Best," along with my first book, "Running Shorts," can be purchased on my website: www.muldowneyrunning.com, for $12.99, and I'll sign and pay the postage and handling for you.

Check it out on Amazon (along with the Amazon reviews), Barnes and Noble, and Lulu.com, where they're currently running a book sale.

Tomorrow night I'll hold a book signing event at the Chester County Running Store in Pottstown, Pennsylvania, from 6-8 p.m., and next Saturday, January 16, I'll be at the Charleston Marathon pre-race dinner, delivering two speeches and signing books.

Get "Personal Best," then get your personal best in 2015.

IT'S YOURS...OWN IT!

I've been a fan of the Philadelphia Eagles since the 1960's, when my grandfather, who was blind, used to listen to the games on his scratchy transistor radio,

Yes, the Philadelphia Eagles who have never won the Super Bowl.

We Eagles fans are known for being a bit fanatical. Watch the movie "Silver Linings Playbook" and you'll see what I mean.

Every year I make the drive two hours south to attend a few games and participate in the tailgate parties that are second to none.

I was even fortunate to attend the Super Bowl in 2005, when the Eagles played (and lost) to the New England Patriots.

At home, when I watch the games on television, I turn down the sound, listen to long-time Eagles announcer, Merrill Reese, and often suffer through heartbreaking, dream-shattering defeats. My wife and my two dogs have learned to evacuate the living room in order to avoid a litany of expletives, fist-thumps on the sofa, and an occasional hurled hat (as it causes no property damage)

Yesterday, I watched the NFL referees hand the game over to our arch-rivals, the Dallas Cowboys.

At the end of many games, I feel frustrated, angry and helpless.

And, folks, that's one of the reasons why we run.

As spectators, whether it's the NFL or in life, often we ARE out of control

 Overpaid athletes, some who earn in a year what most of us won't make in a lifetime, let us down, underachieve, and celebrate for things like, well, doing their jobs.

Yesterday, the roads were slushy and, in some spots, treacherous, but I took control. A ten-mile run was scheduled, and I put it in the books. No missed tackles, no bad calls by the referees, no whiny, spoiled prima donnas here.

You may not be able to tell your boss how much of a jerk he is, but you can get out there and crush a few fast miles out on the road after a hard day at work.

Ladies, when we drive you to the edge of frustration, or the kids make you want to scream, say bye for a while and get out there on the road. You'll feel much better when you return.

This thing we do is truly under OUR control, so get out there and own it. There are no excuses, there are no bad calls.

And, I guarantee you, when you return home from a run, detoxed, unstressed, and back in control, the dogs won't have to leave the room!

www.muldowneyrunning.com

GOING POSTAL

Back in the day, and "the day" was pretty much the decade of the '80s, nothing stopped us.

Like the postman, when our training run was scheduled, it was done. Neither rain, snow, nor dark of night stopped us from logging our proscribed amount of miles. We got the workout in, no matter what.the weather threw at us.

Heck, treadmills weren't even mainstream yet.

Then, something happened. Well, I guess that "something" was life, age, commitments, and even a certain amount of complacency.

So, for 2015, I've made the commitment, resolution if you will, to "go postal" once again.

Yesterday, snow and sleet blanketed the ground, creating slick, dangerous surfaces. No matter. a 4-miler was scheduled. The main goal was to remain vertical. Mission accomplished.

Today broke as a total mess. Yesterday's frozen precipitation turned into icy cold slush. Fog blanketed the mountains, and damp cold penetrated the bones.

As he has for five decades, my running partner, Brian Tonitis, met me at "The Stump."

The Stump is no longer, but the name has remained. Years ago, on the corner a block from my house, a huge remnant of a giant oak tree marked the embarkation point for most of our workouts. Age and erosion have caused the stump to vanish, but we still begin our runs from that spot, and we still call it "The Stump."

At 11:00 a.m. sharp, we began our scheduled 10-mile run, and although we gingerly turned on icy corners, and slogged through ankle-deep puddles, we completed the workout in a decent time.

'Going Postal' may be difficult, but it builds character. Use the treadmill for hanging  your wet running clothes and get out there, no matter what the weather.

Could it be dangerous?

Yes.

Might it be unpleasant?

Of course.

But I'm still standing after 39 years.

Take proper precautions. Make sure you're visible. Utilize the new fabrics and shoes, and get out there whenever you can.

HOPE YOU CAN MAKE IT TO A TERRIFIC RACE

I just returned from a 4-mile training run, and my main objective was to remain vertical and to return home without any bruises, chipped teeth, or broken bones.

You see, here in northeastern Pennsylvania we are in the middle of one of winter's worst weather woes: a sleet storm.

Roads are slick and treacherous. When negotiating turns, one must nearly come to a complete stop, Downhill running is nearly impossible, so we often go back-and forth on the same relatively flat road.

Later this week temperatures are predicted to remain in the teens.

In two weeks, on Saturday, January 17, however, I will lace up my sneakers and run through the historic city of Charleston, South Carolina, in the half marathon, as part of the Charleston Marathon weekend. My wife is signed up for the Shrimp and Grits 5K. You gotta love it for its name alone.

My daughter lives in Charleston, and it is one of the most beautiful, historic cities in the country. Restaurants are magnificent, and the people exemplify what Southern Hospitality is all about.

Temperatures at this time of year will be perfect for running, and the courses are flat, fast and scenic.

Join me at the pre-race dinner on Friday night, where I'll deliver two motivational speeches: 'Personal Best,' and 'Advice for Running in your 50s and 60s.' I will also have plenty of both of my books: Running Shorts, and Personal Best available to sign for you.

Hope to see you in Charleston in two weeks.

Join us at our Pre-Race Dinner on Friday, January 16 to hear motivational running speaker Joe Muldowney speak on "Personal Best" at 5:30pm and "Advice for Running in Your 50's and 60's" at 6:30pm.  

To learn more about Joe and to purchase Pre-Race Dinner Tickets, click here.