IT'S THE 'SEASON'

Ever notice that many races these days are woefully represented in the 20-25 age division?

How about how the football or soccer teams receive the adoring adulation of the high school student body and the fans?

And, how many people even know how a cross country meet is scored?

One final question.

Who needs to change these situations?

The answer is easy.

We do!

We need to pay it forward, promote our sport, and support the young athletes and coaches who participate in the sport of long distance running at the junior high and high school level.

Chances are, if they have a positive experience with our sport at that level, they will continue to run throughout their lifetime.

There are several ways we, veteran runners, can help.

First, gather you and your running partners and attend a high school cross country meet. Other than parents, support for the hard-working runners is practically non-existent. Runners know other runners. The young men and women will be honored if they notice a group of local runners along the course at a home meet.

And be sure to encourage EVERY runner. The beauty of a cross country team is that, where scoring is concerned, the fifth runner is as important as the first runner.

Volunteer, either as a coach or as a course monitor. I'll bet there are few of us who haven't run a race where well-intentioned volunteers pointed runners in the wrong direction or failed to provide any direction at all to the participants. And coaches can always use some help, especially if the roster is large.

Cross country teams are rarely on top of the equipment list, so if you can organize or participate in a fund raising event for the team, that would be beneficial.

Finally, you are role models to these youngsters. You may be in your 30s or well beyond, so when the kids see "That old guy" out there on the road, in all kinds of weather, they become inspired.

So, instead of 'Friday Night Lights,' let's celebrate the season of Wednesday afternoon meets and Saturday afternoon invitationals in a sport where there are no time outs, and where the clock is unforgiving,

It's the season of the boys and girls of September, October, and November.

Let's show them our appreciation.

RUNNING COMPANIONS' SPECIAL DAY

The mountain trails behind my house zigzag for miels, forming an isolated setting for me and two of my favorite running companions, who never complain, run in all kinds of weather, and rarely tire of the excitement a good workout seems to provide,

We're all aging, so we don't log as many miles as we used. To be sure, the older of the two companions is approaching her golden years.

Today, they are reduced to a maximum of two miles, as the crow flies, although their wandering makes for perhaps double that amount.

Often, since they seem to be drawn to muddy puddles, my post-workout regimen includes giving them a bath.

Dixie, age 9, is my Chocolate Lab; and Ruby, 7, is a Redbone Coonhound.

At age 2, after a mountain training run, Dixie returned home limping dramatically. The diagnosis was a torn ACL. We had it surgically repaired, and she's been fine ever since. Labs being very emotional, Dixie will not leave my side as we run, for fear I'll lose her.

Ruby, on the other hand, is pure hound. The scent of a rabbit is enough for her to abandon me in a heart beat.

Dogs can be terrific running partners. Their companionship is good for us, and, like us, their health is enhanced by the activity.

In fact, I cannot announce that I am going for a run, lest my dogs go crazy. I must either say I'm going for a "r-u-n," or that I'm, "Going to work."

So, here's to greatest companions on National Dog Day.

They offer us unrequited love, and their time with us is much too short.

ENJOY!

The last full week of August is here, and although the first official day of Autumn is still nearly a month away, the oppressive, steamy days of summer are, for the most part, behind us.

Mornings will begin to cool, humidity will dissipate, and cool breezes will make for faster, more pleasant miles.

Get ready, because the next couple of months offer the best days to train and race.

If you have maintained your fitness level throughout the lazy, hazy days of summer, now is the time to launch your fall training.

Remember to pay attention to the two most essential components of your training regimen: speed work and long runs. I address both in my book, Personal Best, www.muldowneyrunning.com, in the chapter entitled 'Super Sevens,' and throughout my personal training programs on Fiverr, www.fiverr.com, within my Running Shorts gigs.

I have always preferred to conduct my speed workouts during the middle of the week; while I prefer to complete my long runs on the weekends.

There are many races to choose from these days, but try to resist the temptation to overrace. Select your races carefully. When you do, you won't kick yourself, or wear down your fellow competitors with the worn out phrase, "I would have run faster today, but I ran a 15-miler on Tuesday." Do yourself and everyone else a favor and run your long run on Sunday, then go out with fresh legs and run a race TWO weeks later.

Similarly, give yourself at least three days after your speed work before you race. Do your speed work no later than Wednesday if you're racing on Saturday.

Map out your fall races now. If you plan to run a marathon in November, find a half marathon to run as a barometer of your fitness level.

I believe that our best running days lie ahead of us. That is particularly true as we enter this glorious running season.

Enjoy!

KINDLE KIND

For a limited time, if you go to my author page at Amazon.com, amazon.com/author/joemuldowney, you can purchase the Kindle version of my latest book on running,  Personal Best, for the lowest price ever...$1.99. That's cheaper than a cup of coffee these days!

Personal Best begins with a day I'll never forget: April 15, 2013, the day terror struck the Boston Marathon.

Following is an excerpt of the chapter entitled, 'Was That Thunder?'

WAS THAT THUNDER?

 A good day to run a marathon is usually a bad day to watch a marathon.

That was not the case on April 15, 2013.

The day broke with a deep blue sky; a chilly wind fluttered from the west, the air was dry.

An endless procession of yellow school buses departed from the Boston Common to begin the journey along the Mass Pike to the village of Hopkinton, the center of the running world on Patriot’s Day.

My morning began in an unusual manner. Preparing to run the Boston Marathon for the sixteenth time, my wife and I decided that, rather than deal with the crowds at the bus loading area, she would transport me to the athletes’ village, drive back to the train station at Riverside, and later assume her place near the finish line on Boylston Street.

At the toll plaza, buses were lined up like yellow jackets at the hive, and despite some congestion on narrow country roads, we reached the quaint “Welcome to Hopkinton, Incorporated in 1715” road sign by 7:30 a.m. In the forested area on the edge of town, placards nailed to the trees bore the warning, “No Stopping Monday.” Between the words, “Stopping,” and “Monday,” was the image of a runner breaking the finish line tape.

Within three blocks of the athletes’ village, all roads were barricaded, and as my wife and I exchanged farewells, an achy, empty feeling of loneliness enveloped me, even as I approached a small city of more than 23,000 runners. I stood, motionless, for a few moments, as her car faded to a small silver dot. On a magnificent mid-April morning, something didn’t feel quite right to me.

Check out the Kindle special offer, or receive free eCoaching by visiting: www.muldowneyrunning.com

BE INSPIRED AND TRAIN FOR FREE

The "Dog Days of Summer" are upon us, and fall racing season is rapidly approaching.

Now is the time to set your racing goals for the best racing season of the year.

Do you want to smash that elusive 25-minute barrier for the 5K?

Does that 3:30 marathon time slips from your grasp each time you attempt to break it?

"What am I doing wrong?" you ask.

Do I need a personal coach to guide me toward my goal?

But not everyone can afford a personal coach...or can they?

Visit my website: www.muldowneyrunning.com, and I'll personally coach you...FOR FREE!

Ok, what's the catch? There's always a catch.

The catch is that you purchase some great summer reading material, in the form of one of my books: Running Shorts, or Personal Best. Both offer a great deal of running advice in their own right, but when you purchase a book, which I'll personally sign for you, I'll design a six-week personalized training program, just for you.

Here's how it works.

Buy one of my books, at: www.muldowneyrunning.com, then scroll down to the 'Contact' form.

Tell me your racing or training goal. Give me a short description, including your age, approximate weight and fitness level, and we can get started. Then I'll create a six-week training plan just for you.

But don't take my word for it, because, obviously, I'm a bit biased.

Check out the reviews of my books on Amazon: www.amazon.com

Then go to Fiverr, www.fiverr.com. where I have written many training programs, go to my 'Running Shorts' gigs, and look at the reviews from runners worldwide.

It doesn't matter if you want to train to lose weight, to return to running, to run your first 5K, half marathon, marathon, or anything in between. I'll write a program that will get you there.

Believe me, I've been there. I've been at this for 39 years. I've run a 2:22:54 marathon, and I've gone back to square one after tearing my hamstring in 2013.

So, don't wait. This promotion will only last for a month. In two weeks I'll be devoting my coaching time to my cross country runners at Penn State Schuylkill campus.

Now you can run YOUR personal best...for free.

LET THEM KNOW

My hometown of Pottsville, Pennsylvania was once the hub of Pennsylvania's anthracite coal region, lying at the southern tip of the world's largest vein of anthracite coal, which was once the most popular fuel for heating homes and businesses. At one time, over 30,000 people lived in Pottsville.

Thanks to the emergence of oil after World War II, the bottom dropped out of the coal industry, and today my hometown boasts less than 15,000 residents, and there is little industry remaining. We are quite proud of being the hometown of Yuengling beer, America's oldest brewery.

A couple of months ago a running partner asked me if I knew how the race in Pottsville on May 18 fared out.

I replied, "What race?"

A race in my small hometown, and I didn't know about it?

It happens all the time these days. There are so many races out there that, often, avid runners don't know about them.

Sometimes, well-meaning folks create a race for a charity or an organization and they just don't know how to get the word out to potential participants.

Well, let's end that now!

I've been working on my website,www.muldowneyrunning.com and I've made some changes.

We now feature an 'Events/Runs' tab.

Simply get in touch with me here, through the website, or at my personal email: runnr@hotmail.com, and provide me with the pertinent details of your race, along with a link, and I'll place the event on the list for free.

When you get to my website,www.muldowneyrunning.com, if you look to the left, I have an ad for Fiverr. If you wish, you can purchase a gig, in which I will give additional publicity to your event at a ridiculously low price.

It doesn't matter if your race is big or small, or where your race is, anywhere around the globe, as this blog has worldwide coverage. If you have a race, and you give me the details, I'll put it on the list.

I'm tired of being in the dark about races, and dammit, I'm gonna do something about it!

So, feel free to keep me busy. You send it, I'll post it.

Happy racing to all.

   

CAST

One of the things we love about our sport is the freedom it affords us. We can lace up the shoes and run at any time. We are not constricted by a court or a field, and, for the most part we are not even governed by weather conditions. We simply run through most of what Mother Nature throws at us.

We also appreciate the fact that we have the ability to conduct our workouts without the help of anyone. If fact, there was once a book written, entitled, 'The Loneliness of the Long Distance Runner.'

Throughout my career, however, I have considered myself somewhat of a 'social runner.'

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, www.amazon.com, I open with a chapter entitled, 'Cast of Characters,' in which I talk about the handful of runners who have guided me through my 39-year running career. That very important core group has been with me, and we have been through the good and bad times together, both in our running and our lives. Together, we have made each other better runners.

I still train frequently with 'Cast' members Brian Tonitis and Eric Anchorstar, even though their brash antics, if you've read the book, have been life-threatening on several occasions.

This past weekend I ran a 5-Mile race conducted by 'Cast' member John Ausherman. Over Labor Day, our families will vacation together at Myrtle Beach.

Make running your social club. Heck, most civilians probably get tired of us talking about running anyhow. It makes more sense to hang out with people who understand chafing, splits, and plantar fasciitis.

Running with someone who is faster than you will make a better runner. One of my 'Cast' members, Randy Haas, earned an Olympic Trials berth by running a 2:17 marathon. Randy hammered me on numerous long training runs. Those punishments paid dividends for me in future races.

Particularly on those dreaded track speed workout days, it doesn't matter if your running mate is faster or slower than you. The fact that you are out there together helps you to run faster.

On those days when you'd rather stay in bed, or when weather conditions seem unbearable, if you have a running partner(s) waiting for you, you are less likely to skip the workout.

Finally, there really is strength in numbers. Macho, aggressive drivers are less likely to flex their muscles when there is a group of runners than they are if you're running alone.

So, don't be afraid to lean on your 'Cast of Characters. Through them  you will become a faster, happier runner.

SUPER SEVENS

It's the question every runner asks of one's self.

How do I become faster?

There are many different theories out there, but the one I've practiced seems to work.

It's my "Super Sevens" program.

It has worked for me, and it can work for you...at any level. Simply apply me "Sevens" principle to your proposed pace, and you WILL race faster.

Following is an excerpt from my latest book, Personal Best. www.muldowneyrunning.com, the chapter entitled, 'Super Sevens.'

If you read the entire chapter, and for that matter, the entire book, the concrete training advice WILL guide you to your personal best times at every distance.

 'Quite simply, to race in the sixes, you should be training in the sevens, so ‘Muldowney’s Super Sevens’ is a sound, race-tested method of training.

 Super Sevens have enabled me to run a 2:58 marathon, at Philadelphia, as a 57-year old, and a 1:28 half marathon, at the Louisiana Marathon, at the ripe (or rotten) old age of 59.

 The core principle of Super Sevens is quite elementary. Train seven days a week, and keep all of your training miles in the sevens, or better. With minimal exceptions to the rule, if you are not going to run in the sevens on a given day, then don’t run. Your miles are “empty,” and you are doing yourself little good. Rather, take the day off. Rest, relax, and turn in a better workout tomorrow.

Let’s say for your sevens, you have selected a 7:30 training pace, meaning your workout is going to average 7 minutes, 30 seconds a mile. For your 7-mile run, you should run a time of 52:30.

If you are tired, sluggish, or weary from a race the previous day, take the day off, and run that 52:30, on fresh legs, the next day. Feeling guilty about that day off? Work on some upper body weightlifting instead. You’ll be resting everything from the waist down, while strengthening muscles that don’t see a lot of work on our daily runs.

You’ve raced on Saturday. It was a good one. You smashed the 20-minute mark, averaging under a 6:30 pace for a 5K. Obviously, your training methods are sound. Now it’s time to try Muldowney Super Sevens and watch your times plummet'

Now, this is just a tease.

Check out www.muldowneyrunning.com, where, this month we have a sale on a book AND a training plan for you. Or, you can go to Amazon, where you can buy the book(s) and get 'Muldowney Sevens' working for you.

RACE RESULTS

Following is reprinted from the Chambersburg, PA newspaper, 'Public Opinion' Sports section, featuring 

the 28th annual Tom Ausherman 5-Miler, which was held on Saturday

UPDATED:   08/08/2015 08:12:57 PM EDT1 COMMENT

Tezata Dengersa, a Turkey native, crosses the finish line as the first female finisher on Saturday. She finished nearly two minutes faster than the second-place female with a time of 28:44. (JOHN IRWIN FOR PUBLIC OPINION)

JOHN IRWIN FOR PUBLIC OPINION Adam Saloom, of Houston, is the first to cross the finish line at the 28th Ausherman 5-Miler in Chambersburg on Saturday. Saloom was the first American to win the race since 1993.

CHAMBERSBURG >> It was a warm and humid morning in Chambersburg.

Nothing that Adam Saloom couldn't handle.

The 25-year-old from Houston conquered Saturday's 28th Ausherman 5-Miler in dominant fashion. Saloom clocked a 25:13 to defeat a field of 256 that included Mike Spooner (25:33), John Pope (26:35), Ed Schlichter (26:58) and Jeff Miller (27:13).

Saloom was the first American to win the Ausherman 5-miler since Chris Fox in 1993.

It was just another day in the office for the Skechers-sponsored runner, who said that Franklin County weather is a bit milder than what he is used to.

"The Texas heat is tough," said Saloom, originally from Lafayette, La. "You'll finish one run and your sneakers are still dripping with sweat on your second run."

Saloom had no problems running away for victory. He worked together with Spooner for the first 2.5 miles before putting a gap between himself and the field. Saloom ran the race at a 5:03/mile pace.

"I still thought that Spooner could come back," Saloom said. "So I focused on staying on the pedal."

Saloom said he's building up to run a half marathon. His ultimate goal is to eventually qualify for the Olympics. He said he discovered the Ausherman 5-Miler by scouring the internet for challenging races.

"I just wanted a good five-mile race with good competition," Saloom said. "Honestly, I go into every race wanting to win. I just try to put myself in the mix to win it."

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While Saloom is an Olympic hopeful, female winner Tezeta Dengersa is a former Olympian. Dengersa represented Turkey in the 2004 Summer Olympics in Athens and placed 19th in the 5,000 meters (15:26.64).

Dengersa, currently based in Washington D.C., took eighth overall in 28:44.

"I'm happy because last year I took second here," the 35-year-old Dengersa said. "I'm happy I was able to stick with the men."

The Ausherman 5-Miler featured a few interesting local storylines. In a battle of Mid Penn Commonwealth Conference cross country coaches, Carlisle head coach Ed Boardman finished 15th in 29:52 to defeat Chambersburg girls coach Chris Monheim, who placed 16th in 30:09.

Boardman, a Chambersburg and Shippensburg University alum, brought a group of 15 from his squad. The most recognizable of the athletes is rising senior Matt Wisner, who will be looking to lead the Thundering Herd following a season where he placed fifth in the 800 at the PIAA Track & Field Championships.

"Boardman pushes us to come and I just like being here with the team," Wisner said. "It's become a Carlisle tradition to come here. The course is nice. There's one uphill and the rest is flat."

While an elite few runners come for the competition and high school athletes come to test their skills before the upcoming cross country season, some run the Ausherman 5-Miler just for the "family reunion" aspect.

Ed Schlichter, a 2000 graduate of Chambersburg who went on to run at UNC Charlotte, returned to compete in the Franklin County race for the first time in five years.

He says he easily recognized 50 or more people at Saturday's race.

"This is probably my favorite race next to the Boston Marathon," Schlichter said. "It's a tight-knit running community in Chambersburg. This race brings camaraderie and competition year after year."

Schlichter will be a busy man in the weeks to come. First off, the Charlotte, N.C. man is getting married in less than a week. Chambersburg was just one of the stops Schlichter has made on his trip up the East Coast. The journey will end in Rhode Island, where he will be married.

Schlichter's next big race will be the Hood to Coast Relays, a 12-person, 200-mile relay race that goes from Fort Hood to the coast of Portland.

Schlichter is excited to get married, run and continue his job as a manufacturer's representative for Charlotte-based company Run For Your Life. But for the moment, Schlichter would just like to soak in Chambersburg before it's time move on.

"This is such a special, special race," Schlichter said. "I just wanted to thank John Ausherman and his family for such an exceptional event, an event that people come back to year after year."

Ausherman 5-miler at Chambersburg

1.Adam Saloom (25) 25:13, 2.Mike Spooner (27) 25:33, 3.John Pope (23) 26:35, 4.Ed Schlichter (33) 26:58, 5.Jeff Miller (47) 27:13, 6.Loc O (38) 28:37, 7.Matt Wisner (17) 28:38, 8.Tezata Dengersa (35) 28:44, 9.Tommy Ausherman (28) 29:03, 10.Corbin Padgett (20) 29:04, 11.Ryan Haylett (24) 29:09, 12.Shane May (40) 29:11, 13.Isaac Kole (16) 29:15, 14. Jarrett Cavanagh (20), 29:52, 15.Ed Boardman (37) 29:52, 16.Chris Monheim (46) 30:09, 17.Andy Mason (43) 30:12, 18.Bill Dann (47) 30:16, 19.Susan Graham-Gray (47) 30:23, 20.Jack Wisner (14) 30:28, 21.Jim Boyer (27) 30:30, 22.Frank Curiel (49) 30:35, 23.Daniel Knepper (34) 30:37, 24.Ian Mangan (16) 30:49, 25.Jim Smiley (40) 31:07, 26. Jared Wilson (24) 31:52, 27.Sarah Boward (36) 31:58, 28.Ronnie Knepper (64) 32:08, 29.Brenda Hodge (44) 32:42, 30.Matt Hoover (15) 32:43, 31.Derek Plummer (29) 32:45, 32.Ben Leitzel (54) 32:50, 33.Donovan Hazelton (14) 32:49, 34.Michael Natale (50) 32:50, 35.Maddie Kole (17) 33:01, 36.John Goodling (53) 33:04, 37.Laurie Dymond (49) 33:09, 38.Terry Wade (45) 33:17, 39.Michelle Van Horn (34) 33:27, 40.Quinn Mangan (16) 33:28, 41.Carolyn Oleyar (32) 33:34, 42.Lauren Meckley (26) 33:37, 43.Dan Neitz (61) 33:40, 44.Caleb Padgett (14) 34:01, 45.Hunter Angle (17) 34:07, 46.Katie Thompson (34) 34:08, 47.John Molnar (34) 34:08, 48.Dani Mason (43) 34:25, 49.David Bubak (57) 34:29, 50.Vikki McKane (44) 34:34, 51.Rodney Small (54) 34:37, 52.Amanda Turner (43) 34:38, 53.Tyler Best (14) 34:37, 54.Leanza Lopez (18) 34:41, 55.Casey Padgett (13) 34:47, 56.Lance Miller (15) 34:59, 57.Meg Lebo (14) 34:59, 58.Chris Kiser (42) 35:12, 59.Craig Leisher (54) 35:32, 60.Mark Craver (53) 36:04, 61.Ron Kelly (53) 36:11, 62.Chuck Stone (60) 36:30, 63.Van May (12) 36:39, 64.Maureen Hall (50) 36:42, 65.Jill Hazelton (40) 36:41, 66.David Dymond (51) 36:57, 67.Cadie Kiser (16) 36:59, 68.Karen Gift (30) 37:03, 69.Steve Mouse (51) 37:13, 70.Ryan Wertz (31) 37:06, 71.Gary Shoop (57) 37:21, 72.Michael Kirkpatrick (33) 37:23, 73.Jeffrey Myers (60) 37:30, 74.Kiana Thompson (21) 37:34, 75.Les Bell (68) 37:37, 76.Brian Overcash (46) 37:44, 77.Bill Senseney (66) 37:57, 78.Samantha Jones (28) 38:01, 79.Paul Sick (63) 38:06, 80.Rebecca Jussila (47) 38:09, 81.Shawn Miller (39) 38:04, 82.Lauren Sprenger (21) 38:26, 83.Darren Engel (24) 38:26, 84.Jeremy Hawk (31) 38:31, 85.Joe Muldowney (61) 38:33, 86.Kyle Buchheister (12) 38:45, 87.Billy Gunn (44) 38:48, 88.Brandon Pilgrim (29) 38:56, 89.Peter Holdaway (51) 38:56, 90.Jeff Lloyd (45) 39:00, 91.Tony McGarvey (57) 39:06, 92.Josee Gallant (21) 39:16, 93.Thomas Gift (30) 39:29, 94.Amy Colli (41) 39:29, 95.Dustin Timmons (36) 39:31, 96.Elijah Diaz (9) 39:37, 97.Rodrigo Diaz (50) 39:37, 98.Daniel Flack (41) 39:38, 99.Kristal Hollenshead (50) 39:44, 100.Tadhg Pooler (10) 39:50, 101.Monica Olszewski (48) 39:53, 102.Brad Ocker (40) 40:08, 103.John Finucane (33) 40:12, 104.Rod Teach (55) 40:10, 105.Martina McGarvey (53) 40:28, 106.Ashlyn Shockey (38) 40:36, 107.Fred Hendershot (70) 40:36, 108.Meghan Quinn (24) 40:35, 109.Timothy Mangan (52) 40:51, 110.Jena Leisher (21) 41:03, 111.Barry Stewart (51) 41:13, 112.Christina Herman (29) 41:16, 113.Penny Kiser (42) 41:26, 114.Hillary Kuhn (36) 41:22, 115.Mike Austin (52) 41:29, 116.Amanda Kirkpatrick (34) 41:30, 117.Cory Brenize (28) 41:40, 118.Kelly Crider (53) 41:57, 119.Mike Hayduk (64) 41:59, 120.Gary Martin (63) 41:56, 121.Patty Stevens (57) 41:57, 122.Kevin Mello (49) 42:10, 123.Denise Smith (60) 42:22, 124.Jeffrey Reeder (62) 42:27, 125.Aiden Pooler (13) 42:37, 126.David Kitzmiller (54) 42:45, 127.Ethan Hodge (11) 42:47, 128.Jim Robison (44) 42:47, 129.Chris Flanagan (51) 42:44, 130.Jim Meyers (65) 42:54, 131.Jeryl Hoover (39) 42:49, 132.Jennifer Webster (45) 42:57, 133.Jared Fisher (27) 43:00, 134.Tarah Van Deursen (26) 43:00, 135.Allen Bierbower (52) 43:06, 136.Chris Diaz (15) 43:12, 137.Ginny Owen (58) 43:14, 138.Neal Hospelhorn (63) 43:19, 139.Barry Coffey (53) 43:41, 140.Jack Pringle (75) 43:45, 141.Kami Schuler (17) 43:46, 142.Karen Shoop (49) 43:54, 143.Buteena Pfeffer (67) 43:57, 144.Chad Kireta (38) 44:02, 145.Norm Drasher (72) 44:01, 146.Anisea Barrett (41) 44:05, 147.Charles Meck (34) 44:15, 148.Michael McGeoy (29) 44:13, 149.Anne Bartram (33) 44:14, 150.Cole Smith (19) 44:19, 151.Ken Renfrew (51) 44:23, 152.Jennifer Smith (36) 44:24, 153.Ray Richards (35) 44:31, 154.Jack Whitcomb (78) 44:45, 155.Savannah Dymond (18) 44:45, 156.James Harden (44) 44:54, 157.Ryan Yoder (33) 44:50, 158.Brian McElroy (43) 45:08, 159.Hans Muerer (56) 45:07, 160.Trisha Thomas (33) 45:18, 161.Robert Wilcocks (66) 45:22, 162.Daniel Mummert (50) 45:12, 163.Allison Bender (39) 45:56, 164.Troy Garman (40) 45:56, 165.Michael Rockwell (58) 46:02, 166.Danielle Fox (48) 46:05, 167.Meagan Craver (20) 46:04, 168.Sam Rines (61) 46:07, 169.Katie Thompson (31) 46:25, 170.Mitch Hawbaker (56) 46:52, 171.Michael Dent (51) 47:06, 172.Allison Davis (31) 47:18, 173.Peter Johnson (57) 47:25, 174.Shaun Martin (24) 47:28, 175.Aaron Probst (32) 47:26, 176.Robert Offutt (44) 47:35, 177.Terry Derk (73) 47:47, 178.Sara Grove (52) 47:46, 179.Rebecca Wagner (22) 47:48, 180.Tammy Felmlee (59), 47:49, 181.Paul Betker (70) 47:56, 182.Veronica John (30) 47:57, 183.Ray Kitchen (70) 48:10, 184.James Whitelock (63) 48:13, 185.Brenda Scriptunas (55) 48:18, 186.Anthony Rosenberry (47) 48:27, 187.Lisa Blackhurst (37) 48:27, 188.Tom McCulloh (63) 48:38, 189.Renwick Lundy (61) 48:40, 190.Paul Lundy (33) 48:40, 191.Stephanie Stouffer (37) 48:49, 192.John Enders (68) 48:46, 193.Betsy Wilson (28) 49:15, 194.Brian Rockey (45) 49:45, 195.Joan Perriello (55) 51:14, 196.Jim Wilson (64) 51:38, 197.Jennifer Shaffer (26) 51:46, 198.Heidi Keeney (36) 51:50, 199.Anthony D'Anna (51) 51:57, 200.Crissy Muldowney (43) 52:16, 201.Gavin Miller (13) 52:23, 202.Ed Plummer (34) 53:06, 203.Michael Alderton (34) 53:06, 204.Susie McGeoy (58) 53:21, 205.Paul Ficks (56) 53:22, 206.Bob Archibald (83) 53:32, 207.Nicholas Huff (34) 53:44, 208.Eric Hoover (46) 53:44, 209.Patricia Flood (47) 54:05, 210.John Miller (61) 54:04, 211.Gil Crumrine (61) 54:31, 212.Eliza Smith (15) 54:28, 213.Al Smith (47) 54:31, 214.Walter Rockey (76) 55:10, 215.Diane Morgan (67) 55:20, 216.Alan Chocha (65) 52:21, 217.RK Horst (57) 55:45, 218.Jen Timmons (31) 55:48, 219.Amber Leisher (21) 56:11,220.Conni Miller (44) 56:09, 221.Lori Helman (44) 56:23, 222.Katie Boryan (32) 56:12, 223.Andrew Boryan (32) 56:13, 224.Pat Phenicie-Grande (66) 56:24, 225.Jim Bruckart (58) 56:21, 226.Megan Miller (10) 56:19, 227.Tracy Bonebrake Mil (44) 56:20, 228.Jane Lordeman (62) 56:44, 229.Gerry Fox (63) 57:34, 230.Leon Bierbower (80) 58:11, 231.Bob Horst (85) 58:43, 232.Tara Kellam (59) 58:43, 233.Kathy Bostic (55) 58:43, 234.Margaret Horioka (60) 58:47, 235.Susan Bruechert (56) 59:36, 236.Jeffery Bruechert (56) 59:36, 237.Chuck Cook (60) 60:07, 238.Dennis Warnock (61) 60:08, 239.Dave Zeiutmyer (60) 60:08, 240.Doug Warnock (60) 60:08, 241.Irene Whittenberger (45) 62:14, 242.Amy McNeal (40) 62:21, 243.Ronnie Chilcote (35) 63:06, 244.Malayna Noack (11) 63:41, 245.Jaymee Kittle (28) 63:35, 246.Jill Whorley (37) 65:58, 247.Jennifer Barefoot (40) 65:59, 248.Amanda Kegerreis (35) 68:34, 249.Daryl Eckenrode (60) 68:34, 250.Alan Peltzman (61) 69:07, 251.Doug Leisher (56) 69:24, 252.Gene Kelly (66) 71:23, 253.Mary Finucane (55) 73:31, 254.Amber Gift (28) 73:31, 255.Tom Finucane (73) 95:29, 256.Eleen Finucane (63) 95:29.

AGE DIVISION WINNERS

Men

Masters — 1.Jeff Miller (47) 27:13, 2.Shane May (40) 29:12, 3.Chris Monheim (46) 30:10.

1-12 — 1.Van May (12) 36:39, 2.Kyle Buchheister (12) 38:45, 3.Elijah Diaz (9) 39:37.

13-15 — 1.Jack Wisner (14) 30:28, 2.Matt Hoover (15) 32:43, 3.Donovan Hazelton (14) 32:49.

16-19 — 1.Matt Wisner (17) 28:38, 2.Isaac Kole (16) 29:15, 3.Ian Mangan (16) 30:49.

20-24 — 1.Corbin Padgett (20) 29:04, 2.Ryan Haylett (24) 29:09, 3.Jarrett Cavanagh (20) 29:52.

25-29 — 1.Tommy Ausherman (28) 29:03, 2.Jim Boyer (27) 30:30, 3.Derek Plummer (29) 32:45.

30-34 — 1.Daniel Knepper (34) 30:37, 2.Ryan Wertz (31) 37:06, 3.Michael Kirkpatrick (33) 37:23

35-39 — 1.Loc O (38) 28:37, 2.Ed Boardman (37) 29:52, 3.Shawn Miller (39) 38:04.

40-44 — 1.Jim Smiley (40) 31:07, 2.Chris Kiser (42) 35:12, 3.Billy Gunn (44) 38:48.

45-49 — 1.Bill Dann (47) 30:16, 2.Frank Curiel (49) 30:35, 3.Terry Wade (45) 33:17.

50-54 — 1.Ben Leitzel (54) 32:50, 2.Michael Natale (50) 32:50, 3.John Goodling (53) 33:04.

55-59 — 1.John Molnar (56) 34:14, 2.David Bubak (57) 34:29, 3.Gary Shoop (57) 37:21.

60-64 — 1.Ronnie Knepper (64) 32:08, 2.Dan Neitz (61) 33:40, 3.Chuck Stone (60) 36:30.

65-69 — 1.Les Bell (68) 37:37, 2.Bill Senseney (66) 37:57, 3.Jim Meyers (65) 42:54.

70-74 — 1.Fred Hendershot (70) 40:36, 2.Norm Drasher (72) 44:01, 3.Terry Derk (73) 47:47

75-79 — 1.Jack Pringle (75) 43:45.

80-99 — 1.Bob Archibald (83) 53:32.

Women

Masters — 1.Susan Graham-Gray (47) 30:24, 2.Brenda Hodge (44) 32:43, 3.Laurie Dymond (49) 33:11.

1-12 — 1.Megan Miller (10) 56:19, 2.Malayna Noack (11) 63:41.

13-15 — 1.Meg Lebo (14) 34:59, 2.Eliza Smith (15) 54:28.

16-19 — 1.Leanza Lopez (18) 34:41, 2.Cadie Kiser (16) 36:59, 3.Kami Schuler (17) 43:46.

20-24 — 1.Kiana Thompson (21) 37:34, 2.Lauren Sprenger (21) 38:26, 3.Josee Gallant (21) 39:16.

25-29 — 1.Lauren Meckley (26) 33:37, 2.Samantha Jones (28) 38:01, 3.Christina Herman (29) 41:16.

30-34 — 1.Michelle Van Horn (34) 33:27, 2.Carolyn Oleyar (32) 33:34, 3.Katie Thompson (34) 34:08.

35-39 — 1.Ashlyn Shockey (38) 40:36, 2.Hillary Kuhn (36) 41:22, 3.Jennifer Smith (36) 44:24.

40-44 — 1.Vikki McKane (44) 34:34, 2.Amanda Turner (43) 34:38, 3.Jill Hazelton (40) 36:41.

45-49 — 1.Rebecca Jussila (47) 38:09, 2.Monica Olszewski (48) 39:53, 3.Jennifer Webster (45) 42:57.

50-54 — 1.Maureen Hall (50) 36:42, 2.Kristal Hollenshead (50) 39:44, 3.Martina McGarvey (53) 40:28.

55-59 — 1.Patty Steens (57) 41:57, 2.Ginny Owen (58) 43:14, 3.Tammy Felmlee (59) 47:49.

60-64 — 1.Denise Smith (60) 42:22, 2.Jane Lordeman (62) 56:44, 3.Margaret Horioka (60) 58:47.

65-99 — 1.Buteena Pfeffer (67) 43:57, 2.Diane Morgan (67) 55:20, 3.Pat Phenicle-Grande (66) 56:24.

LAW OF SUPPLY AND DEMAND

Remember the blog I wrote entitled, 'Race Inflation?' http://runningshorts09.blogspot.com/2015/07/race-inflation.html

Today I received this email from the Philadelphia Marathon.

Register for the GORE-TEX^® Philadelphia Half Marathon on Friday,
August 7th and enjoy an extra special FLASHback Friday price.

Half Marathon registrants will receive $30 OFF of their 2015
registration and take advantage of our June price of only $100.

Already registered? Share this special discount with a friend.

Register online from 12:00 PM TO 8:00 PM (EDT) ONLY on Friday,
August 7th,using the code PHM15AUG.

Let races know that their prices are way too high, and you WILL get results.

If we don't sign up for overpriced races, they will be forced to drop their prices!

def2b1d49955bc4af6e4a83b20d892e0e50766057f5f96b177

DOG DAYS

We may be approaching the "Dog days of summer," but fall racing season is rapidly approaching.

Are you still wondering why you can't break that seemingly impossible barrier?

Can't go under 25 minutes for the 5K?

That 3:30 marathon time slips from your grasp each time you attempt to break it.

"What am I doing wrong?" you ask.

Not everyone can afford a personal coach...or can they?

Visit my website: www.muldowneyrunning.com, and I'll personally coach you...FOR FREE!

You can also buy my books at Amazon and Lulu.com. No free workout plan there, but you can check out my gigs at Fiverr. www.fiverr.com

Ok, what's the catch? There's always a catch.

The catch is that you purchase some great summer reading material, in the form of one of my books: Running Shorts, or Personal Best. Both offer a great deal of running advice in their own right, but when you purchase a book, which I'll personally sign for you, I'll design a six-week personalized training program, just for you.

Here's how it works.

Buy one of my books, at: www.muldowneyrunning.com, then scroll down to the 'Contact' form.

Tell me your racing or training goal. Give me a short description, including your age, approximate weight and fitness level, and we can get started. Then I'll create a six-week training plan just for you.

It doesn't matter if you want to train to lose weight, to return to running, to run your first 5K, half marathon, marathon, or anything in between. I'll write a program that will get you there.

Believe me, I've been there. I've been at this for 39 years. I've run a 2:22:54 marathon, and I've gone back to square one after tearing my hamstring in 2013.

So, don't wait. This promotion will only last for a month. In August I'll be devoting my coaching time to my cross country runners at Penn State Schuylkill campus.

Now you can run YOUR personal best...for free.

 

MORE THAN LACING UP THE SHOES

Running may be the simplest, most basic form of exercise. After all, one needs to simply place one foot in front of the other and go as fast as possible for a prescribed distance.

But we all know that running is much more complicated than that, and if you're around this sport long enough you realize that you need to prepare properly for each workout, and seek out a competitive edge whenever possible in order to make running more enjoyable and more efficient.

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 chapter entitled, 'The Diet Book,' in which I stated that society's dietary and obesity woes could be solved very simply: "Eat less and exercise more."

Clearly, when it comes to our running performance, we do need to be mindful of our diet. I believe that we should do everything in moderation. I respect and applaud those who practice a vegetarian or a vegan diet, but I personally believe that, for runners, a balanced approach to nutrition is advisable.A steak, on occasion, won't hurt you. A steak every night is probably not a good idea.

Eat food, not products.

 Most every night during the summer, my diet includes a vast array of colorful vegetables grown in my garden. Lettuce, tomatoes, peppers, broccoli, and cucumbers comprise a portion of the nightly treat.

It may seem a bit "Old School," but the classic American Cancer Society suggestion of ingesting nine fruits and vegetables on a daily basis is a great piece of advice.

Balance your diet, and experiment with foods that seem to provide you with the most energy and allow you to perform at your best.

In your all-important running logbook, or on your app, write down the foods you eat, and gauge your performances after ingesting those foods.

Do your research.

There is more information out there than ever.

Suffering from leg cramps?

Perhaps you require more potassium. Eat more bananas to fill that potassium gap.

Some runners suffer from bowel problems during workouts or races.

Again, keep track of your foods and adjust your diet accordingly.

Finally, when your diet just isn't enough you may need to add supplements to your regimen.

Often, you may suffer from a diet deficiency, and supplements may be the answer.

When it comes to running, a college coach once told me, "You need to properly fuel the fire."

From a health and performance standpoint, a sound, balanced, energy-filled diet makes good sense.

SOCIALLY BENEFICIAL

Social media seems to rule our lives today.

Facebook statuses, tweets, and Instagrams are everywhere. In a world where privacy used to be cherished, we have opened  up our lives to just about anyone, and it's only a click away.

Is it really essential for us to know what someone ate for breakfast this morning?

Do we need to see mutilated dogs, terminally ill folks who are hooked up life support machines, and, of course, endless 'selfies?'

And, yes, we know that your child is the greatest basketball/football/baseball/soccer player on the planet.

Sometimes, it's just too much.

Personally, with the exception of close friends or family, some of whom live many miles away, I have purged many of the negative, narcissistic posters from my friends list. Most of the people on my current friends list are runners.

Social media has been great for running and runners.

Race information and results can be accessed easily. Running clubs are able to disseminate information to members or prospective members.

We are able to compare training information, tips on shoes and apparel, the status of our recent races, as well as advice on injury prevention or rehabilitation.

I am fortunate to belong a Facebook group called Running for the Health of It With the Workout Doctor. Runners from all over the country belong to the group.

Workout reports and race results come in from runners who live in Alaska as well as south Florida.

During the summer, friends Felix Shipp from Mississippi and Ken Shapiro from south Florida, curse my relatively mild Pennsylvania summer, while they boil in the tropical heat. Of course, as the snow falls and the wind whips my trash can lids around like UFO's, I envy their southern winter.

Last year, at the Philadelphia Marathon, a group of us from Running For the Health of It: Felix Shipp, from Mississippi, Mary Landrigan-Ossar, from Massachusetts, Chuck Ziegenfus, who lives in Philadelphia, Eric Koehler, from Lancaster, Pennsylvania, and I met, face-to-face, something that would not have been possible without social media.

Running is a fun, pleasurable experience for all of us. That's why we do it. It is my belief that anything we can utilize to make our running easier and more pleasurable is something we should take advantage of.

So, feel free to look me up. Check out my Joe Muldowney, or my Joe Muldowney Running Facebook page, and find me at: rdrunnr00 on Twitter.