A FINAL ROAR?

Here's the latest.

We are not strangers to snow here in northeastern Pennsylvania, but this is ridiculous. The latest statistic reveals that the 2014-2015 season will have featured five calendar months with snow on the ground.

Tomorrow's forecast is calling for 2 to 4 more inches of snow, with some sleet and ice mixed in just make things more interesting. Our first snowfall arrived the week before Thanksgiving, and we haven't seen much of the ground ever since.

The old saying declares, "March comes in like a lion and goes out like a lamb," so there seems to be hope.

An extra hour of daylight on March 8, Saint Patrick's Day, and the first day of Spring all arrive in the next three weeks.

Here's another positive sign of better days to come.

This morning I ran five miles at 9:00 a.m. The temperature was 15 degrees. The air was calm, not a bit of wind, and the sun shone brilliantly. It certainly did not feel like 15 degrees. The sun is now higher in the sky and its rays are becoming more direct. A few days of 50 degree temperatures and our massive snow piles will shrink.

If you have maintained your fitness level throughout these dismal months, the next few weeks will be exhilarating. The air will smell better. Warmer temperatures will slash your workout times. You'll be able to get back on to your local track for speed workouts.

It's all part of this magnificent cycle of life that we runners experience more vividly than most folks. We are right there to observe the blossoming trees and plants. We hear the sounds and see the sights more clearly, we appreciate the many things nature has to offer, and we truly realize that, for all of us, our best running days lie ahead.

For spring book deals, more blogs, and personalized coaching, visit: www.muldowneyrunning.com

LEAP YEAR?

March is nearly here, and there's no leap year this year, but my publisher, Lulu www.lulu.com, is celebrating leap year anyhow.

From now until March 2, you can save a whopping 29% (Leap Year...get it?) on books, using the code below. So now is a great chance to jump start your spring running and racing season by reading my books about the sport I love and have been a part of for 39 years.

The cool thing about having written two books about running is that they are two contrasting works.

My first book, Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes, published in 2011, is a compilation of my experiences as competitive runner for 39 years, but many of these tales reflect experiences YOU have had during your years as a runner. As one of the Amazon reviewers stated, "It will make you laugh and it will make you cry."

Traveling the country, promoting my first book, prompted me to write, Personal Best, my second book, published in September 2014.

Runners told me what they wanted in a running book, and I tried to respond by writing a book that is instructive to runners of all ages and abilities.

Personal Best took a tragic turn in April 2013, soon after I crossed the finish line at the Boston Marathon. I devoted my first chapter, entitled "Was That Thunder," to the events, and my experiences of that day. I guarantee you, it is worth the read, and it is my fervent hope that I was able to capture the emotions of that fateful day in a manner in which every runner can relate.

If you would like read an electronic version of Personal Best, it is available for only $2.99 at Amazon, Lulu, iBooks, Nook, and Kobo.

You can visit my website: www,muldowneyrunning.com, and I will personally sign and send a book to you. You can go to Amazon, Barnes and Noble, or take advantage of the sale at Lulu, to purchase running books that will positively influence your future running efforts.

And, it doesn't end there!

Read the books and stay in touch. email me here, look me up on Facebook at: Joe Muldowney Running, or on Twitter at: rdrunnr00. Tell me about your running, ask me questions, discuss training or injury issues.

I love this sport, and I love runners.

Let's get to the finish line together.

UNBALANCED?

Are you unbalanced?

I know I am.

This morning I paid my weekly visit to my chiropractor, Doctor Jason Burgess. Dr. Burgess, an accomplished runner and coach, is the cover model for my latest book, Personal Best. www.muldowneyrunning.com  He and his wife, Jennifer, are veteran runners, and possess a wealth of knowledge about the sport as well as how to heal and prevent injuries. Their practice, Healing Hands Chiropractic, has two locations, in Mount Carmel and Minersville, Pennsylvania.

Dr. Burgess is currently working on loosening my lower back and left leg muscles.

After a a tear of two hamstring tendons in my left leg in May of 2013, my rehabilitation has been long, slow, and frustrating. I have worked diligently at strengthening the affected area, and I have never stretched so much in my running life. I've taken to doing a yoga routine two or three times a week. I've performed one-legged bridges, used stretch bands, and an exercise ball, all in an effort to return to where I was before the injury.

Today, as we discussed some of my recent physical setbacks, Dr. Burgess offered an excellent suggestion.

"Did you ever try balance exercises?"

My answer was, "No, I haven't."

It didn't take me long, however, to process his advice, which makes a lot of sense.

Although strong, my affected leg is often wobbly. Sometimes, it seems to "slap" the ground.

When I returned home, I immediately went to You Tube and looked up "Balance Exercises for Runners." The video I found is a simple, 3-minute routine, which is relatively easy, although, I'll admit, I was pretty woeful. (stay close to a wall, or have a chair handy)

We are constantly seeking ways to improve our running and to stay healthy. I'm going to continue with this balance routine. I'm sure there are many more versions of it out there, so do your research.

From where I stand, (wobbly as it may be) balancing exercises for runners make a lot of sense.

GOOD RIDDANCE!

The snow pile has almost reached my Margaritaville Way sign, near which so many summer celebrations occur on my outside deck. It's time for me to gear up for a run, which will require a half hour of proper layering. A light snow falls, the temperature is 19 degrees. It's a beautiful winter scene, but... ENOUGH ALREADY!

It's not enough to have to endure the elements each day.

Enter the weathermen.

Turn on the television and this is what you get.

"The third coldest February on record."

"Temperatures continue to remain 20 degrees below normal."

"The Polar Vortex."

"More winter weather on the way."

"Expect a slow commute."

"Boston remains buried."

"The long-range forecast for early March predicts more below average temperatures."

It's almost like they delight in this stuff.

Yesterday, I scheduled a 4 x 800 meter workout. To think about running on a track is ridiculous, so I traveled to an area, near a local lake, where I can run a loop that is half mile. As I neared the right turn to take me around the lake, a 3-foot, icy, craggy snow pile blocked my way, causing me to alter my course. Not a major obstacle in the big scheme of life, but representative of the frustration we are all feeling right about now.

March, with better days and better weather, is right around the corner.

Good riddance February!

BEST PART OF THE DAY

There has been some debate lately regarding running and mental health.

High profile suicides, like the death of Robin Williams, have prompted some folks, including this writer, to promote running as a means to sound mental health.

I am not a mental health professional, nor are most of the folks who write for major running publications. A person with clinical depression or serious mental health problems needs to seek professional help. Running will not "cure" a mental illness.

But, in the same manner in which running can improve one's physical well-being, I believe it can help one maintain good mental health, or as the ancient Greeks said, "A sound mind in a sound body."

There is no doubt that running can provide stress relief. A bad day at the office, difficulties at home, or problems in a relationship, can all be brought into focus by turning in a good workout.

Last summer, as I wrapped up writing my second book, Personal Best, www.muldowneyrunning.com, I interviewed Jenny Burgess, a wife, mother, chiropractor, and four-time Boston Marathon runner. At the end of a difficult day, when she announces to her three children that she plans to go for a run, she tells them that when she returns, she will be "A better mommy."

Jenny's quote is right on the money. For the most part, our running makes us "better" at whatever we do. We are, indeed, sounder in mind and body when we return.

Sometimes, when things have gone splendidly, or when that perfect day of weather appears, we can't wait to lace up our shoes and get out there.

Anger, frustration, and disappointment are all reduced after a training run.

I've run on the happiest days of life, after the birth of each of my three children; and I've run on the afternoon of September 11, 2001, on the day of my father's death, and the day after my wife and I were in the midst of the 2013 Boston Marathon bombing. At races all over the country, in the weeks and months following the bombing, runners used races with fellow runners as a means of coping with the senseless act.

Whether one runs in the pre-dawn hours or after dark, our daily run is often the best part of our day.

Our mental health is severely tested when we CAN'T run.

During the summer of 2013, I was unable to run a step for six weeks after I tore two hamstring tendons during a fall on a routine training run. Midway through the ordeal I became irritable and very easily agitated. Outdoor therapy was my release. My lawn, yard, and garden received an overabundance of attention. One June day, however, my inability to start my weed whacker, after several attempts, got the best of me. After shouting an expletive, I hurled it like a javelin. I really needed to get back to running real soon.

Continue to use your running as both a means of physical and mental health. It is our positive addiction. We have been introduced to running as a great gift. By utilizing this gift, we are able to maintain our sound minds in our sound bodies.

                                                  Jenny Burgess-2013 Boston Marathon

GETTING CREATIVE

With spring marathons rapidly approaching, most runners have included a weekly long run into their training regimens.

When training for a fall marathon, the most pressing consideration is often late-summertime heat, so we find our shadiest spots under which we conduct our long runs.

Things are a little more difficult this year. Temperatures in many places averaging 20 degrees below normal, combined with above average snowfall amounts have created difficult conditions for turning in training runs of 15 miles or more for many runners around the United States..

Long runs are rarely fun, so we attempt to find scenic routes that, hopefully won't become too monotonous. Well, forget about that now. With marathon season nearing, the objective is to "get it in," no matter how it's done.

Some hearty souls, I'm not among them, have the ability to grind out 20-milers on the treadmill. It takes perseverance, copious amounts of water, and a playlist or movies that are lengthy and upbeat. Keep the treadmill on at least a 1% grade to simulate outside conditions. An upside, of course, is that wind will never be a factor.

Most trails are covered, so that means logging all of your miles on the roads.

Safety, safety, safety is paramount.

If you find a 4-5 mile route that has light vehicular traffic, run it 4 or 5 times in order to complete your proscribed distance.

Lean on friends and relatives to assist you in case you need to bail our. There's no problem running in single-digit temperatures, but there is a problem stopping. Frostbite or death could occur rather rapidly. Don't go it alone in the winter. Let someone know when and where you plan to run.

If you have an indoor facility nearby, utilize it. 8 to 10 laps a mile is not a lot of fun, but it IS better than running on the treadmill.

It is sometimes difficult to find training partners who share your pace on a long run, so you may need to coordinate with several runners who will agree to run segments of your training run with you. It can be tricky to mesh meeting times, but, hey, it's winter. What else is there to do?

Another option may be to find a race to use as a training run. Maybe there's a nearby half marathon that you could run, adding another near seven miles at the end to give you your 20-miles. Roads will be clear and traffic will be controlled, increasing your safety.

If you want to avoid the dreaded "wall" in your upcoming marathon, or if you don't want to run the last 10-miles of the race with the feeling of a piano or your back, a solid foundation of long runs is necessary.

To build that foundation in this 'year of the frozen tundra,' may require some creativity on your part.

For books, blogs, and personalized training programs, visit: www.muldowneyrunning.com

CHANGING NEEDS

A week and a half ago, I spent a Friday afternoon with members of the Grand Strand Running Club of Myrtle Beach, South Carolina, at their booth during the Myrtle Beach Marathon Expo. I met numerous runners, sold a few books, and tried to gauge what most runners are looking for when it comes to training advice and reading materials.

Runners' needs are fluid. One day we may be running our best times, then, a tweak of a muscle, an unexpected alteration in a schedule, or family obligations may derail a our plans in an instant.

That's precisely why, in my latest book, Personal Best,  I tried to construct a book that is instructive to runners of all ages and abilities, as well as addressing changing needs of every runner.

Personal Best took a tragic turn in April 2013, soon after I crossed the finish line at the Boston Marathon. I devoted my first chapter, entitled "Was That Thunder," to the events, and my experiences of that day. I guarantee you, it is worth the read, and it is my fervent hope that I was able to capture the emotions of that fateful day in a manner in which every runner can relate.

If you would like read an electronic version of Personal Best, it is available for only $2.99 at Amazon, Lulu, iBooks, Nook, and Kobo.

You can visit my website: www,muldowneyrunning.com, and I will personally sign and send a book to you. You can go to Amazon, Barnes and Noble, or Lulu, to purchase running books that will positively influence your future running efforts.

Check my Amazon Author page to read what runners have to say about my books.
amazon.com/author/joemuldowney

And, it doesn't end there!

Read the books and stay in touch. email me here, look me up on Facebook at: Joe Muldowney Running, or on Twitter at: rdrunnr00. Tell me about your running, ask me questions, discuss training or injury issues.

I love this sport, and I love runners.

Let's cross the finish line together.

MARCH ON

By now, most folks, in most areas of North America (except for Alaska where a record temperature of 44 degrees was recorded earlier this week) have had their fill of winter.

Eight weeks from tomorrow, the Boston Marathon will be run. And despite experiencing one of the worst winters on record, the race WILL be run.

At the 100th anniversary Boston Marathon in 1996, a massive snowstorm struck New England less than a week before the race. The snow melted quickly. Too quickly. Massive lakes formed, turning the athletes' village at Hopkinton, into a quagmire. Ever resourceful, the B.A.A. brought National Guard helicopters into the starting area. Their low-flying blades sucked up the moisture, enabling a record field of runners to enjoy their pre-race time in Hopkinton.

So, let's look forward, not backward. We may have some more winter weather to contend with, but this time next week we will be in the month of March. Will it, "Come in like a lion and go out like a lamb?" We don't know, but we do know that March brings us some bright spots.

On Sunday, March 8 most of the United States will spring forward into Daylight Savings Time. That means it won't get dark until around 7:00 p.m. in most parts. No longer will you be forced to speed home from work, quickly change into your running gear, and hope to return home before dark. Longer days, with more sunshine, bring warmer temperatures, and quicker snow melts.

Of course, on March 17, everybody becomes Irish, as we celebrate Saint Patrick's Day.

On the weekend before and the weekend after March 17, races will abound. There will leprechaun trots and shamrock runs. My favorite is a local race near Reading. Pennsylvania, conducted by race director extraordinaire, Ron Horn, called the "Hooligan Hustle."

Then, on March 20, we finally reach the vernal equinox, the first day of spring in the northern hemisphere. The sun is now half way on its journey to its farthest intrusion to the north. There will still be plenty of cool days to follow, but we will be well on our way to more pleasant weather.

Better times are on the way.

We just have to March on.

www.muldowneyrunning.com

FREEZING MY LUNGS

Another snowstorm, part of the relentless winter of 2014-2015 here in the northeast, has begun.

Before it struck, however, I decided to hit the road at 9:00 a.m. in order to complete my workout before the roads became treacherous. At that time, the air temperature was 12 degrees, with a 'real feel' of two degrees.

The workout was swift. I completed a 6 x 400 meter speed session, (on the road, not the snow-covered track) changed into dry clothes and prepared to hunker down in anticipation of the pending storm.

Forget about stocking up on milk, bread, and eggs. I proceeded to make a trip to the local liquor store to purchase a bottle of wine to get me through the cold, dreary, snowy day. Is this why there's an alcohol problem among the Inuits of the Arctic?

After selecting an Australian Shiraz, I proceeded to the counter, still clad in my tights and running shoes, when a well-meaning clerk posed the double-edged question.

"You didn't run in this, did you?"

First, of course she knew that I had run in "This."

Second, did she think I was Mikhail Baryshnikov, rushing to the store after a Russian ballet performance?

She proceeded.

"Aren't you afraid you'll freeze your lungs?"

Politely, I stated that, although my fingers were cold, there was no danger of "Freezing my lungs."

Evidently, however, that wasn't enough.

"I read that if you run in this weather you can freeze your lungs," she insisted.

At that point, not sure what she is reading, I reiterated, slightly more strongly, that there is absolutely no medical evidence to support such a preposterous claim.

All I wanted to do was buy a bottle of wine!!

Man, people really resent what we do.

I wrote about it in my first book, Running Shorts, in the chapter entitled, 'Why Do They Hate Us So Much? www.muldowneyrunning.com

Don't get me wrong, the woman in the liquor store was not filled with hate, and maybe I'm overly sensitive, but do we runners question why someone plays a round of golf, or why a person joins a softball league?

Oh well, I suppose they'll never understand, and maybe, in a way, their negativity toward us is an underhanded compliment. I think the naysayers WISH they could do what they do.

On the meantime, I'm going to open the Shiraz and thaw out my frozen lungs.

CHECK IT OUT

Here's the perfect antidote for these brutal winter days.

A bottle of wine, and a good book.

Actually, TWO good books.

Check out Running Shorts, and Personal Best.

I promise you won't be disappointed, and you'll become a better runner

amazon.com/author/joemuldowney

www.muldowneyrunning.com

RUN FOR THE RED

Since many of us are currently stuck in the deep freeze, it's time to think about spring races, if, for no other reason, to set some type of goal in orderto get us through the winter doldrums.

To those of you training for the Boston Marathon, don't panic yet. I've been where you are. Simply try to maintain your fitness level through February, and throughout March, don't bother to enter races; rather, concentrate on long runs on weekends of that month.

Yesterday I told you about the Gettysburg North-South Marathon, which will be run on April 26.

If you feel you need a little more time to train, allow me to suggest another fine marathon, held here in Pennsylvania's beautiful Pocono Mountains.

The Run for the Red Pocono Marathon will be run on Sunday, May 17, beginning at 8:00 a.m., with a start at Pocono Mountain West High School, in Pocono Summit, Pennsylvania.

This fast, point-to-point course is a big, little marathon. There is a cap of 1600 runners and 150 relay teams. A 5K also accompanies the marathon and marathon relay.

In 2012, I ran the race, and I loved it.

Don't worry about the race being run in the middle of May. The Pocono Mountains lie at a higher elevation than most of the state, and I would guess that 70% of the largely rural course is covered in shade. The average high temperatures at that time of year are 65 degrees for a high and 45 for a low temperature

You won't get a large number of spectators at the Run for the Red, but you will get dedicated, competent groups of volunteers, and a course that is a net downhill, and is very fast. It is a point-to-point course, with a nice finish on the Stroudsburg High School track.

Entry fees are reasonable, and there are plenty of awards.

Having run this race, I would give it my highest recommendation.

For more information about the Run for the Red Pocono Marathon, visit their website: http://www.poconomarathon.org/

MARATHON THROUGH HISTORY

There are so many marathons from which to choose these days, that many runners are searching for a unique race experience.

Well, mark Sunday, April 25 on your marathon calendar if you want to participate in a different kind of race, while reliving history by racing on truly hallowed ground.

The race is the 5th annual Gettysburg North-South Marathon and 10-Miler, which will be held in Gettysburg, Pennsylvania, the site of one of the bloodiest and most significant battles of the American Civil War.

On the website, www.gettysburgnorthsouthmarathon.com, you can learn more about the race as well as register for it. The site offer the following description of the event.

"The Gettysburg North-South Marathon and 10 Miler is run against the setting of a landmark battle of the Civil War, the battle of Gettysburg. The soldiers of the North and South fought on the roads and fields of Gettysburg, Pennsylvania in the summer of 1863 in the Civil War’s most famous battle, a historic event that symbolized the breach between North and South, marking the turning point of the war and the return to a single United States of America.

This event honors the battle of Gettysburg with a unique marathon competition that pits runners representing the North and the South against each other in a scored competition. The race takes runners from both sides through the hallowed grounds of the battlefield. More information on this one-of-a-kind competition can be found here."

The race is a USATF certified course, and is a Boston Marathon qualifier, so you can not only run on a scenic course, but qualify for the 2016 Boston Marathon as well.

So, if you're looking for a different spring marathon that offers a taste of history, consider the Gettysburg North-South Marathon on April 25.

54

Thanks to Kelly Leighton, from Pennlive.com, for this very flattering article.

 http://www.pennlive.com/sports/index.ssf/2015/02/54_marathons_later_pottsville.html#comments

NO B.S. OR B.W. HERE

By now, you've heard all the jokes, and have seen all the pictures of Brian Williams in the JFK limousine, landing at Normandy during the D-Day invasion, with a microphone in hand during the moon landing, on the Santa Maria with Christopher Columbus.

It seems as though, for years, this guy had a compulsive need to trump-up his achievements.

Here, my friends, is another great aspect of our sport.

You simply CANNOT exaggerate your accomplishments in the sport of running. The finish line clock doesn't lie, and neither can you. Race finish times, from the little hometown 5K to the Boston Marathon, are memorialized in print, on the Internet, and on social media.

Think you can get away with exaggerating your race times?

Just ask former vice-presidential candidate, Paul Ryan.

Politicians, in general are pretty good truth-stretchers. But Paul Ryan lost the votes of many a runner, when, during the 2012 presidential campaign, he declared that he had once run a marathon in "2 hour and 50 something."

WHAT?

For many, breaking the 3-hour marathon barrier is a lofty goal. If it is achieved, one remembers their time, to the second.

After extensive research, it was discovered that Mr. Ryan's best marathon time was actually 4:01:25.
If we all could magically transform a 4:01 into a "2:50 something," many marathon times would be enriched.

After he was busted, Ryan, in a radio interview, offered this lame excuse.

"I hurt my back when I was in my mid-20s, so I had to stop running. And so obviously, my perception of races and times was off,” Ryan said. “I thought that was an ordinary time until my brother showed me a 3-hour marathon is, you know, very -- crazy fast. I ran a 4-hour marathon."

Ours is the purest of sports. The gun sounds and we make our way to the finish line as fast as our bodies will take us there. Someone may act like Brian Williams and claim they have hit 400-feet home runs during their baseball careers, or a golfer may say he can drive the ball over 300-yards.
But we can't fool the clock, and therefore, with the exception of a few steroid abusers, our sport remains clean.

There's no B.S. or B.W. here.

Unlike the Paul Ryan's and Brian Williams' of the world, we allow our feet to do the talking and our accomplishments speak for themselves.

www.muldowneyrunning.com

SICK, MAN!

Drip, drip, drip.

There it was. 3:00 a.m., and the rancid drainage of chronically bad sinuses escaped its large cavern of my generous nose and made it's way into my chest. An tickling knot formed in the middle of my rib cage, causing me to cough every few minutes, destroying what had begun as a restful night of sleep.

It has begun.

My annual bout of sinus infection/bronchitis/ear infection/hope it doesn't result in pneumonia,... well, you get the picture.

Most of today, I laid around, enjoying the comfort of my dog blanket. (see my coon hound, Ruby below)

Of course, the big decision was to run or not to run?

The usual formula is something like this: If the illness is above the neck, go out for a run. Below the neck, stay under the covers with your dog.

For me, however, it's not that simple. Sinus infections attack me both above and below the neck.

My general rule has been, if my chest affliction is serious, I stay home.

So, despite some really gross spit, and a head that felt as though the insterior was too big for the cranium, I slogged out three miles, feeling weak and wobbly.

How does this happen?

I try to eat healthy, get my rest, and I have become surgeon-like with my hand washing habits.

It happens, in part, because it's winter, but despite what your mother told you, not because it's cold, or because you left the house with wet hair.

We're cooped up, in our airtight homes, with germs flying all over the place and nowhere to go.

When we DO decide to leave the fort, we're headed off to places where people are already sick, and they unknowingly pass their germs to us.

Does running through sickness hurt or help?

It's really a judgement call.

Taking a day off isn't going to kill you.

But, then, the fresh air can't hurt.

In a previous column I talked about the "team." If your physician is a runner, he or she will steer you in the right direction. Listen to their advice.

I usually give it a couple of days, then I visit my physician for an antibiotic if I think I can't beat it on my own. Green tea, honey, plenty of oranges, and lots of fluids to flush the system are some of the home remedies that work for me.

We runners, thanks to our superior level of health, get sick less than most of the population, but when you do, use common sense and rest if needed.

In the meantime, try not to get sick, man.

A LULU OF A DEAL

If you're looking out the window and seeing, as I am, trees covered with snow and temperatures in single digits, there's nothing like curling up with a good book. Even if you're fortunate to live in a tropical paradise, where road salt is replaced by the salt of a margarita, a book is a perfect companion on a February day.

I've nearly exhausted my book inventory for the winter. My most recent read, The Last Stand, by Matthew Philbrick, is a fine book about the ill-fated mission of General Custer.

Now, I'm not very good at math, but my publisher, Lulu, www.lulu.com, has a great sale going on for the next two days: 28% (double Valentine's Day) off all print books.

The cool thing about having written two books about running is that they are two contrasting works.

My first book, Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes, published in 2011, is a compilation of my experiences as competitive runner for 39 years, but many of these tales reflect experiences YOU have had during your years as a runner. As one of the Amazon reviewers stated, "It will make you laugh and it will make you cry."

Traveling the country, promoting my first book, prompted me to write, Personal Best, my second book, published in September 2014.

Runners told me what they wanted in a running book, and I tried to respond by writing a book that is instructive to runners of all ages and abilities.

Personal Best took a tragic turn in April 2013, soon after I crossed the finish line at the Boston Marathon. I devoted my first chapter, entitled "Was That Thunder," to the events, and my experiences of that day. I guarantee you, it is worth the read, and it is my fervent hope that I was able to capture the emotions of that fateful day in a manner in which every runner can relate.

If you would like read an electronic version of Personal Best, it is available for only $2.99 at Amazon, Lulu, iBooks, Nook, and Kobo.

You can visit my website: www,muldowneyrunning.com, and I will personally sign and send a book to you. You can go to Amazon, Barnes and Noble, or take advantage of the sale at Lulu, to purchase running books that will positively influence your future running efforts.

And, it doesn't end there!

Read the books and stay in touch. email me here, look me up on Facebook at: Joe Muldowney Running, or on Twitter at: rdrunnr00. Tell me about your running, ask me questions, discuss training or injury issues.

I love this sport, and I love runners.

Let's get to the finish line together.

GSRC-THE WAY IT SHOULD BE

On Friday I was afforded a great opportunity, which turned into a terrific experience.

Thanks to Roscoe Griffin, President of Myrtle Beach's Grand Strand Running Club, and Jane Serues, Chairman of the club's membership committee, I spent the day selling books, interacting with fellow runners, and meeting other members of the Grand Strand Running Club at the Myrtle Beach Marathon Expo.

After a few hours at a table with club members Ed Sweatt and Debbie Heller, I arrived at the conclusion that this fine local running club is organized and run the way running clubs are supposed to be.

Weather forecasts predicted a chilly start to the Myrtle Beach Marathon. We all have experienced the dilemma: How do I dress for a cold start, but a warm finish?

Well, the Grand Strand Running Club offered a solution to all runners. They placed a drop box at mile four. Excess clothing could be deposited in the box, then retrieved at the finish line.

Brilliant!

The Grand Strand Running Club sponsors races throughout the year in the Myrtle Beach area, They hold weekly group runs and speed workouts.

Well, at the risk of missing some of the club's services to its members, take a look at the club's 2014 accomplishments, as listed on their website.

The Grand Strand Running Club is an organization dedicated to the development of running as a vital activity for the betterment of its members’ health and well-being and to promote the sport of running in the Grand Strand.

2014 Achievements:

• Advanced membership database development
• Continued NEW website improvement and functionality
• Created transparency in the financial controls
• Promoted and achieved greater membership participation at the committee level 
• Ran successful 5k and half marathon training programs
• Promoted October as GSRC Safety Awareness Month
• Offered a promotional code for Road ID
• Produced successful GSRC races during the year
• Produced another successful Grand Prix series
• More interesting Membership/Social meetings
• Expanded the Kids Running Program
• BFF Pink Ribbon Run raised thousands of dollars for Cancer Research
• South End and Conway Area Running Groups expanded
• Produced a monthly digital newsletter
• Participated in the 2nd Annual Border Battle with the Wilmington Road Running Club
• Increased Scholarships Awards
• Created a Communications Committee 
• Established a greater Social Media presence through Facebook, Instagram and Twitter 
• Hosted the RRCA 10K South Carolina State Championship
• Hosted a Club Member Tent at the Myrtle Beach Marathon
• Produced a NEW Logo and T-shirt designs 

My wife and I recently purchased a place in Myrtle Beach, and we plan to assume a "dual citizenship" between our home in Pennsylvania and South Carolina. The Grand Strand Running Club will enable us to integrate and become a part of a viable local running community.

Running clubs like the Grand Strand Running Club provide a means of expanding the running population, by encouraging people of all ages and abilities to get involved in our sport. They make running fun by providing opportunities for social interaction as well.

And, remember, there is always strength in numbers. A running club can influence local officials to become more receptive to the needs of runners.

If you plan to come to the Myrtle Beach area, look up the Grand Strand Running Club at:www.grandstrandrunner.com

I'm sure many of you belong to a running club. Let me know about your club, what it does, and the services it provides, and I will write about it in a future blog.

www.muldowneyrunning.com

NO BAD LUCK HERE

Today is Friday the 13th, also known as Black Friday in some countries It is considered an unlucky day in Western superstition.

But not so much for runners.

Here's what's so great about runners.

Most runners I know are eternal optimists. We have an uncanny ability to grasp "bad luck" and turn it into a positive. Making the glass "half full," if you will.

Just this morning I read a Facebook post from a friend who was proud that he "did more miles than the temperature today."

Another running acquaintance recently underwent cataract surgery. She can't wait to get back out on the road and is anxious to, "See the finish line more clearly."

My oldest running friend, Brian Tonitis, a 2:39 marathoner and accomplished triathlete, has suffered two heart attacks in the past five years. He is grateful for every mile he can turn in these days.

All of us, in every endeavor we undertake, experience setbacks, but runners turn those misfortunes into positives.

Running is a sport in which we are constantly looking forward.

We look forward to new and exciting running venues. We look forward to our next race. We look forward to better weather, a new pair of running shoes, a new watch or running jacket. We look forward to all the exciting new technology out there that makes our running easier. And, finally, we always look forward to the finish line.

On Friday the 13th, or on any day of the year, don't fret about "bad luck." Instead, allow the runner in you to look ahead at all the positives life has to offer.

WHY?

This morning I watched a hilarious video, posted by a fellow runner, on Facebook.

Created by "Marunthon," a running Facebook page, the short clip depicted two office workers, a male and a female, discussing the gentleman's running addiction.

He told his fellow employee about how he ran 15 miles prior to work, and how he plans to run several 20-milers in preparation for his upcoming marathon.

When she asked, "What is a marathon?" he proceeded to offer a brief history lesson, dating back to ancient Greece.

He also described the pain, the inability to walk properly for several days after the race, the fact that he's doing it for a medal, just like everyone else who crosses the finish line will receive, and the acceptance that, no, he will not "win" the race.

As she suggests he may want to consider visiting the company psychologist, (who is also a runner) he proceeds to tell her how his clothes are already laid out for tomorrow's training run, scheduled for 5:30 a.m.

At the end of the conversation, she requests a transfer to a different division of the company.

Although it's a parody, most of us have found ourselves in the position of the guy in this video. Often, when we speak with a non-runner, we may as well be talking to them in Mandarin Chinese.

I once returned home after a very successful race at the Boston Marathon, where I placed 125th. My running friends congratulated me, applauded my effort, and envied my good fortune. At a fundraising event for a politician who happened to be running for state office, the aforementioned phony replied, when informed of my accomplishment, "Well, there's always next year." By the way, he lost the election.

Fact is, we arise at 5:00 a.m. for a workout. We run through every conceivable weather condition. Most of us don't do it for glory or financial gain. We run because we love to run. We know we love to run because when an injury or infirmity prevents us from running, we become sad, irritable, and sometimes downright crazy.

It doesn't matter why you run, how you run, or how fast. What matters is, you're a runner, and you don't need to explain or justify it to anyone.

Ours is not to reason why.

It's time for a run.

MODERATE...FEEL GREAT

In 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 wrote a rather tongue-in-cheek chapter entitled, 'Eat Less, Exercise More.'

The basic theme of the chapter was that so many people these days can't understand why they gain weight, when the answer is ridiculously simple: Eat less, exercise more!

We runners have the 'exercise more' part covered, but many runners I speak to at race expos or through email are concerned about their diet. Now, I'm no nutritionist nor am I a medical doctor, but I have practiced a simple plan for diet and nutrition over the years.

Moderation.

I applaud vegetarians and vegans. Done properly, these types of diets can be beneficial to running success.

As for me. however, I enjoy a varied diet, and I try to practice moderation. For example, I enjoy a good steak now and then, but I don't eat steak three times a week. Instead, I vary my diet by eating poultry, fish, and pasta dishes. My wife, also a runner, is a terrific cook, so she consistently prepares delicious, healthy meals.

For years, the American Cancer Society has advocated the consumption of nine fruits and vegetables on a daily basis. Although I don't often reach that daily goal, I wholeheartedly agree that we need to practice a diet that is rich with fruits and vegetables.

Next month, my spring onions, broccoli, cauliflower, lettuce, and peas will be planted in my large garden. From March until October, I'll harvest fresh-grown vegetables from my own backyard. We load up our salads with as many fresh vegetables available to us, depending on the season of the year.

Make your diet colorful. Oranges, plums, peppers, and tomatoes. The more colors, the more varied the nutritional value.

Finally, eat food not products.

Keep it real. Avoid processed, non-'real' foods, whenever possible.

And, if, on that rare occasion, you fall off the wagon and succumb to a fast-food temptation, all is not lost. Remember, everything in moderation.

I often say that we sometimes overthink our sport.

The some goes for our diet.

Moderate and you'll feel great.

NOT ENOUGH TIME?

Ever notice how easy it is for people to come up with excuses not to run?

At the work place or socially, non-runners always feel compelled to weigh-in (no pun intended) on our running habits. For the most part, we could care less. I mean, are we concerned about their bowling leagues, softball teams, ultimate Frisbee competitions?

But there they are, preaching to us about how we're going to ruin our knees, telling us about their uncle Pete, who exercised every day, but dropped over dead from a heart attack. Or perhaps they criticize our fit lifestyle by reminding us of their aunt Gladys, who smokes two packs of cigarettes a day, but is still alive and kicking at age 90.

We really seem to bother them. Our drive, discipline, and compulsion to remain fit, despite our age, size, or ability, causes them to not only hurl critical barbs in our direction, guilting them into offering a litany of excuses as to why they aren't like us.

"I used to run when I was younger."

Often, this rationale is accompanied by a list of their stellar accomplishments, which usually include school, county, or state records that, somehow have never been memorialized in the record books.

"My doctor told me that I shouldn't run because...(Fill in the blank on this one) Pick a body part or an ailment, and their doctor has somehow told them that running will produce harmful effects.

But, here's my personal favorite.

"I'd run, but I just can't find the time." Or, worse, "I don't know where you find the time?"

WHAT???

I may be a bit thin-skinned, but this particular excuse is more than an excuse, To me, it's downright insulting.

Is the person implying that you and I have unlimited time, because clearly we are not employed, we don't have family obligations, and, of course, that person's life is much busier and more complex than ours?

In order to maintain a decent fitness level, one should run a minimum of 30 minutes a day, 3 to 4 times a week.

That's one television show, a short session of checking out Facebook statuses, or "checking in," or countless other distractions that usually involve our phones and our thumbs.

The fact is that most of you are working at your jobs, raising your families, contributing to your communities, enjoying a social life AND you are running and racing.

The "I don't have the time" is the lamest excuse of all.

My response has generally been, "I don't have the time either, but I make the time by spending less time in front of the television or the computer."

This weekend, as you prepare for your race, many of those "busy" folks will be sleeping in. Then they'll head out for a big breakfast, followed by the obligatory "check ins,", selfies, and Twitter updates.

In the meantime, you'll punch your watch at the finish line, smiling at a job well done.

Somehow, you've found the time.

www.muldowneyrunning.com

KEEPING IT IN THE BOTTLE AT MYRTLE BEACH

Marathon day is less than a week away.

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 the fall 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 to test your fitness level.

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 first 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!

Your euphoria may 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 to 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.

For runners participating in the Myrtle Beach Marathon and Half Marathon on Saturday, the weather gods have smiled upon you.

Temperatures in the ‘30s will greet runners at the starting line, and a high temperature of 53 degrees is anticipated: nearly perfect marathon weather.

Don’t let the genie out of the bottle. Take advantage of Saturday’s ideal marathon weather conditions, enjoy the flat, scenic course and the enthusiastic crowd, and aim for your personal best at the Myrtle Beach Marathon.

www.muldowneyrunning.com

ABOVE AND BEYOND

On Friday evening, I traveled to my daughter and son-in-law's house to deliver a personal best speech to a very special group of runners.

The group of about fifteen or so, is a part of the Lancaster, Pennsylvania, Team in Training .

Team in Training's concept is simple and effective. Train and run a major race, raise a specified amount of money for Team in Training, from which the proceeds go to the Leukemia and Lymphoma Society, and the organization will send you to a major race.

In 2009, my daughter Kelly called to informed me that she intended to run a marathon. I received the call in January, and her intent was to sun the San Diego Marathon in June. This was a fine plan, except my daughter had never logged a mile and training, and she didn't like to sweat.

Thanks to some excellent guidance from her Team in Training coaches, she did, indeed, run the San Diego Marathon, and she raised over $3,000 for the Leukemia Lymphoma Society.She's been running marathons ever since.

In 2012, Kelly's husband, Mike, also a runner, lost his mother to leukemia. Mike and Kelly both ran the 2013 Chicago Marathon in honor of Mike's mother, Millie, and the both raised another $3,000 in her name for the Leukemia Lymphoma Society.

Now, they're at it again.

This time they're raising money to participate in a 100-mile bike ride around Lake Tahoe.

Needless to say I'm proud of them and proud to supprort their charitable efforts.

Runners are, for the most part, a kind, giving group. Today, more than ever, we can do what we love to do, and turn our performances into fundraising events.

It is another great way we pay it forward.

Support fundraising raises, or be a fundraiser for organizations like Team in Training. Support runners who are running to raise funds that assist charitable groups.

In the Philadelphia, Pennsylvania area, a fine runner, Mike Marstellar, founded the HCM Foundation, in honor of his father, who died from cancer at an early age. Mike's foundation helps cancer victims and their families pay their bills, and assists them in every day expenses. It is another great cause, initiated by a runner.

In 2015, run beyond yourself. Put your running efforts to work for others.

Your rewards will shine brighter than any medal.

www.muldowneyrunning.com

LET'S GET SOCIAL

This social media stuff is quite amazing.

I mean, I'm a still a fan of holding and reading a newspaper, but I receive most of my news alerts from Facebook these days.

And as far as running goes, Facebook and Twitter are awesome. We are able to receive results of races big and small. Not only that, but we get race results from our family and friends the moment the cross the finish line, as well as updates DURING the race.

It's great to be able to communicate with friends and acquaintances, from all over the world,in order to share our running triumphs and disappointments.

Over the past few weeks, I've been having some shin splint issues.

 No problem!

I simply 'Googled' that, then watched a You Tube video describing proper stretches necessary to deal with the injury.

Of course, by now, you know my website: www.muldowneyrunning.com, but you can also visit, and 'Like,' if you wish, my Facebook page, which is also Joe Muldowney Running, as well as following me on Twitter, at: rdrunnr00. You'll be sure to get a follow back from me.

I love the Information Age.

Time for me to throw away my rotary telephone!

WON'T KILL YOU-II

During the winter around these parts, the local weatherman wields incredible power.

An evening forecast of a pending snow or ice storm sends folks scurrying to the grocery stores to stock up on milk, bread, and eggs. Schools shut down or delay classes before the first flake touches the ground. Small business owners suffer as people hunker down for what often turns out to be a false alarm.

Monday's study, published in the Journal of the American College of Cardiology, using data from the Copenhagen City Heart Study, which suggests that "more vigorous" runners died at a greater rate than those who ran less miles, reminds me a little bit of the doomsday weather prognosticators.

"Fast running may be as deadly as sitting on the sofa" one media outlet reported.

Running is not, nor ever has been, a "One size fits all" endeavor. Runners come in all shapes, sizes, and ages. Some folks have been running since their youth; while others have discovered running later in life. Plenty of runners are content with running 5K races; while others tackle ultramarathons. mud runs, spartan races, triathlons, and other challenging events that test  one's endurance, and are wildly popular these days.

In December I received a personal training request from a woman who weighs over 300-pounds, but who is determined to whip herself into shape and run a 5K in the spring. I designed a program for her, and she is following it religiously. I predict she will achieve her goal and will become an addict to this sport like many of us. I admire her courage and determination, and I think all of us, as runners, applaud her effort.

The effects of a sedentary lifestyle have caused a global epidemic. Diabetes, heart disease, and cancer, are just some of the diseases that result from a society that simply eats too much and exercises too little. What's more disturbing, and downright criminal, is that there are more fat kids than ever. In some cases, the most exercise some children receive is the movement of their thumbs on their electronic devices.

At marathon race expos and at seminars around North America, I deliver a speech entitled, "Personal Best," in which I outline ten rules for achieving your personal best.

I always end the speech by stating that, in our sport, there really are no rules. If your training methods are working for you, then don't mess with success.There are many paths on the way up the fitness mountain.

Walk, cycle, rollerblade, cross country ski, or run at a slow, fast or an in-between pace. Run short distances, or run all day.Choose the fitness plan that works for you and makes you feel good.

Studies be damned. The hour you spend exercising, fast or slow, long or short distance, will ALWAYS be superior to an hour spent on the sofa, chomping on the Doritos and gulping down a sugary soda.

Beware of doomsday weathermen and "studies."

Lots of things out there may kill you.

Running isn't one of them.

For more blogs, books, and training programs visit: www.muldowneyrunning.com

RUNNING WON'T KILL YOU!

The naysayers have been around for a long time, and they're not going to go away anytime soon.

You've all encountered them.

At work, at a party or picnic, at family functions, at your child's soccer game.

"Running's gonna ruin your knees."

"You're so skinny. You don't look good."

"I can't believe you're pregnant and you're still running."

"Why do you run so much? You're crazy."

"I wish I had the time to get out there and run like you do."

The last one suggests, of course, that the person making the comment  has a much busier life than you.

In 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 devote a chapter to the haters. It's entitled, appropriately, "Why Do They Hate Us So Much?"

The reasons, of course, are numerous, and now, the haters can pour additional fuel on the fire.

A study, published on Monday, in the Journal of the American College of Cardiology, using data from the Copenhagen City Heart Study, which examined the mortality rates in sedentary people and runners, strongly suggests that "more vigorous" runners (those who run a lot of miles) died at a greater rate during the study than those who run less miles.

Get ready for your next party, or for the latest proclamation from the guy at work, who, while stuffing the donut in his face, tells you, "See, I told you that running would kill you!"

Some media outlets have even stated that, "Fast running may be as deadly as sitting on the sofa."

I own a medical degree in absolutely nothing, but my study, which includes 39 years and over 122,000 miles, indicates that RUNNING WON'T KILL YOU.

One of my closest running friends, a former 2:39 marathon runner, age 58, has suffered two heart attacks. He and I ran 10 miles two weeks ago. The simple fact of the matter is that his heart defect is genetic, and, if he wasn't a runner, he'd be dead today.

His cardiologist told him that running has enables his body to create "alternative pathways." In other words, when arteries narrow and a heart attack occurs, in most people, the blood has nowhere to go. Runners' arteries are like superhighways. When one is blocked, there is an alternative path for blood flow.

We are in the midst of a worldwide obesity epidemic. Most of the people on this planet eat too much and exercise too little. To suggest that running too much is as dangerous as sitting on the sofa may be the single most ridiculous statement I've ever read.

At a local race near Reading, Pennsylvania recently, a 95-year old gentleman crossed the 5K finish line, and he was not at the end of the pack.

At races everywhere, runners in their 60s and 70s are outpacing many of their younger counterparts.

The fact is, we really don't know the true effects high-mileage running has on people because there are not enough 'older' runners on which to base accurate data.

No matter what statistics indicate, however, we are healthier, and our quality of life is better because we run. No, we are not invincible, and we must recognize that fact.

Running won't kill you, but that's the way I want to go.

When I'm about 98 years old.

                                                      84-year old Ed Whitlock

GO PHIL

Still waiting for your 'Personal Best,' or your 'Running Shorts?'

Check out www.lulu.com and you can purchase either or both my books for a whopping 30% off.

Unlike Phil's prediction, this sale will not last six more weeks.

Tomorrow is the final day.

Stay warm and get a great deal on two great running books.