CHANGE?

The weather was magnificent for Berwick, Pennsylvania's 106th annual Run for the Diamonds race on Thanksgiving Day. Temperatures edged toward the 60-degree mark.

In fact, here in Pennsylvania, November of 2015 will be the warmest November on record. Yesterday I put up my outdoor Christmas decorations wearing short sleeves.

Now, we're all concerned about global warming and climate change, but as I gaze at the long-range forecast and El Nino predictions, I'll take it!

Running in temperatures that hover in the 40s and 50s is ideal. Snow and ice are not.

But, let's face it, climate change or not, enjoy the mild temperatures while they last. They are certain to be temporary.

 Keep an eye on that weather forecast. Continue running your speed workouts on your local track before (if you live in the north) it's covered with a blanket of snow. Plan those long runs, if you can, on the days when temperatures are mild.

So, take advantage of our temporary climate reprieve.

Winter's icy grip will arrive soon enough.

www.muldowneyrunning.net

IN THE PRESENCE OF GREATNESS

In this world of overpaid, egotistical athletes, playing their professional sports, shamelessly hawking any product to make a buck, then bragging about their accomplishments, yesterday, in Berwick, Pennsylvania, at the 106th running of the Run for the Diamonds, I had the honor for being in the presence of greatness.

It was my privilege to meet, and speak with 83-year old Ed Whitlock,

In my estimation, Ed Whitlock is the greatest living athlete on the planet.

So, in an effort to be completely accurate, I'll list Ed's accomplishments, as listed on his Wikipedia page.

" In his 60s after retiring he started to concentrate on road racing and latterly the objective of becoming the first man over 70 to run a marathon in less than three hours. After an initial attempt at age 70, injury prevented another attempt until age 72 when in 2003 he completed the marathon 2:59:10. In the following year, he lowered the record to 2:54:49 and in 2005 ran 2:58:40 at age 74, to date (2013) the oldest man to run under three hours for a marathon.
In 2006 he set the world record for the 75 to 79 age group with a time of 3:08:35 at the Toronto Waterfront Marathon,^[2] and in the Rotterdam Marathon on April 15, 2007, Whitlock lowered that mark to 3:04:54 on a day when the marathon was stopped after three and a half hours because of high temperature.
On September 26, 2010, Whitlock ran the Toronto Waterfront Half Marathon in 1:34:23.4.^[3]
After turning 80, Whitlock improved the marathon world record for his age category by almost 15 minutes to 3:25:43 at the 2011 Rotterdam Marathon on April 10, 2011.^[4] He then further improved on his age category world record at the Toronto Waterfront Marathon on October 16, 2011, lowering the record to 3:15:54.^[5]
At age 81, on Sunday, September 16, 2012, wearing bib number 1, Whitlock broke the Canadian and unofficial world half-marathon record at his hometown inaugural race, the Milton Half-Marathon, running 1:38:59.^[6] In 2013, he lowered the record to 1:38:11 on the same course.
Whitlock also competes on the track, where as of 2012 he holds 15 world age group records ranging in distance from 1500 metres to 10,000 m and age groups 65+, 70+, 75+ and 80+, as well as the three age group marathon records 70+, 75+ and 80+.^[7]"


That's right folks, a 3:15 marathon--at age 80!

I have never met a more gracious, humble man. Ed Whitlock is a great athlete and competitor, but he is an even greater individual, He told me he can't wait to turn 85 so he can assault more age-group records.  Even more than the delicious turkey, my meeting Ed Whitlock was the highlight of my Thanksgiving Day.

I just hope some of his talent, dedication, and determination rubs off!

A GREAT RACE SINCE 1908

Many runners have a bucket list of races they would like to run at some point in their running lives.

Often, such a list may include an iconic, classis race, steeped in tradition. The race may be challenging, and the crowds, competitors as well as spectators, are usually large.

Some runners must plan, well in advance, in order to pay for and travel to a bucket list event.

There’s a race that fits all the requirements on any runner’s list. It’s right around the corner and it’s right up the road.

Save the turkey feast for later in the day and join more than a thousand runners in one of the running world’s most storied foot races.

 At 10:30 a.m., on Thanksgiving Day, as has been the tradition since 1908, Berwick's Run for the Diamonds will be contested.

Back in 1908, 13 runners lined up on Berwick's Market Street early Thanksgiving morning, and except for a two-year hiatus during World War I, they've been doing so ever since. In 2009, the race celebrated it's centennial anniversary. A record 1,985 runners competed in the centennial race.

More than thirty Olympians, including Boston Marathon winner, the late Johnny Kelley, have competed at Berwick, and the course record for the grueling 9-Mile race is an astounding 43 minutes, 21 seconds, set in 1980 by two-time Olympian Pete Pfitzinger.

Weather conditions in central Pennsylvania on Thanksgiving morning are unpredictable, to say the least. Sometimes, spring-like temperatures prevail; while often the air is frigid, and occasionally, like in 2010, a sleet storm reduces visibility and turns the course into a slalom run.

The course is unique, and has remained virtually the same since it was designed in 1908.

For the first two miles, runners are treated to a pleasant, relatively flat terrain, and at the 2-mile mark are running at 600 feet above sea level. From 2 to 3 miles runners ascend more than 300 feet to 900 feet above sea level at the 1/3 point in the race. By 3 1/2 miles, runners have climbed to 1000 feet, and after a brief downhill, climb to the apex, a breathtaking 1100 feet, at 4 1/4 miles into the race. From there, a fast, nearly 5 miles remains until the finish, and, after having completed a loop, runners cross the finish line in downtown Berwick.

The top seven men receive diamond rings; while the top seven women earn diamond necklaces.

Richer than diamonds, however, is the tradition and the hospitality of this race. Race Director. Margaret Livsey conducts a first-class event. Runner and former Berwick cross country coach,, Bill Bull, has been a fixture of this race for many years, and makes sure the race runs smoothly.

In my first book, Running Shorts, I feature Run for the Diamonds in the chapter entitled, "Great Races. www.muldowneyrunning.net

Berwick’s Thanksgiving Day Run for the Diamonds is one of the finest running events in the country.

If you’ve never run it, you owe it to yourself to place it on your list of races you must run.

Check out their website: www.runforthediamonds.com

 

 

BLACK FRIDAY RUN DEALS-NOW

We runners love large crowds...at places like major marathons and classic races. Over the Thanksgiving weekend, many of us will participate in Turkey Trots, and other races, but on Black Friday, most of us will be happy to avoid the crowds, who will think little of our bruised toenails as they trample us on their way to a cheap flat screen TV.

Well, there is a place where you can take advantage of terrific Black Friday deals that will cover all of your running needs, you never have to leave the comfort of your home, but you actually have to wait until Black Friday to do it.

Visit www.blackfridayrundeals.com, look them up on Facebook on their Black Friday Run Deals page, of follow them on Twitter: @BFrundeals.

You will be able to take advantage of race discounts from everywhere, and you will also have the opportunity to get great deals on running products.

You won't get trampled at the door, and you won't wait in long lines.

Black Friday Run Deals are happening right now.

Check them out.

You won't be disappointed!

HALF WAY

Two weeks ago I underwent arthroscopic surgery to remove a torn meniscus from my left knee.

The surgery was successful. Aside from the tear, which was a direct result of a double hamstring tear in same leg two years ago, my knee, according to my orthopedic surgeon, is healthy, with no signs of arthritis or other damage. On a visit with him last Monday, he stated that I could resume running one month from the date of the surgery, so today marks the half way point in my rehabilitation and eventual return to running.

Needless to say, it has been difficult to remain patient. We have been experiencing great November weather, and races like the Harrisburg and Philadelphia Marathons have come and gone, without my participation.

So, the extent of my workouts have been daily walks (steps and hills remain a bit painful), and long hours in the gym.

But it's ok.

My knee, while a bit sore and stiff, continues to improve, and the ultimate goal is to slowly return to running, pain-free.

Oh, and not running means watching the calories. Toting some extra weight around when I do finally run again is something I don't need. Mounting a comeback is going to be tough enough. And Thanksgiving is two days away...Ugh!

There is certainly a great deal of apprehension when one attempts to return to running after a long layoff. Patience thus far has been important, but it will become even more critical as I begin the process of running again, as we runners have the natural tendency to do too much too soon.

So, I have set very modest goals. The old adage is, "It takes two days to come back from every one day missed."

That's true when you're young, but I'm not. I'm going to double that figure, and since I really haven't run in two months, well, the math is a bit staggering.

The sage-like lesson I can pass on to you is this: first, never ignore what your body is telling you. An ache in my left knee turned into a tear.

Why?

Because I ignored it, ran a 5-mile race the next day, and, well, the rest is history.

Next, go to a competent doctor, but always seek a second opinion.

Then, the rest is up to you.

It can be very frustrating.

I'm extremely frustrated.

But I'm half way there.

www.muldowneyrunning.net

FREE BLACK FRIDAY TRAINING PROGRAM

Black Friday bargains are unbelievable this year. Last week I received an email from an online running retailer offering a $25 gift card with the purchase of a $100 gift card.

Yesterday, my wife topped me by taking advantage of a $50 gift card with her $100 purchase.

So, I figured it was time to get busy and offer my customers something free with the purchase of my books, Personal Best and Running Shorts, on my website, www.muldowneyrunning.net.

 From now until Christmas day, if you visit my website, www.muldowneyrunning.net you can take advantage of the Christmas two for one sale.

For the retail price of one book, $14.99 plus shipping, you can purchase BOTH books, Personal Best, AND Running Shorts. That's $7.50 for running books written by a runner for runners.

Heck, you can even purchase two of the same book, if you like.

I will personally sign each book and send it out to you promptly.

NOW HERE'S THE FREE OFFER.

You can take advantage of the two for one sale, AND receive a ten-week training program ABSOLUTELY FREE!! That's a value of $25.

Here's how it works. You must purchase the two for one offer on my website, from now until Cyber Monday. (November 30) You will then receive one 10-week free personalized training program, and I will make that offer valid for an entire year. So, if you want to train for a marathon next November, you won't have to take advantage of your free training program until next August or September.

When you checkout, I will record your email, then you can email me at: runnr@hotmail.com, and we can begin your training program at your convenience.

This is a Black Friday sale you can use to become inspired by reading my books, and reach your very own personal best by receiving a training program written by me just for you.

Check out reviews of my training plans, submitted by runners from all over the world at: https://www.fiverr.com/s2/bd1a006ea9

The digital time clock is ticking. You have only one week to take advantage of this one-time offer.

I look forward to helping YOU achieve your personal best.

IT'S ALL RELATIVE

Yesterday was a beautiful November day here in northeastern Pennsylvania. The sky was blue, temperature hovered around fifty degrees, and the wind was calm.

I was happy to take my dogs for a long walk in the mountain behind my house. When I returned, I did some yard work, as leaves have formed numerous mountains around trees, bushes, and fences.

Not satisfied, and unwilling to go back inside on such a glorious day, I decided to get a jump on my Black Friday tradition by beginning to decorate the outside of my home with Christmas lights.

Meanwhile, my daughter, Kelly, and her husband Mike, along with several other good running friends were in Philadelphia, picking up their numbers for today's Philadelphia Marathon and Half Marathon.

A year ago, instead of walking the dogs and erecting Christmas lights, I was with them, preparing for the half marathon.

At that time, I had come full-circle from a hamstring tendon tear I suffered three weeks after the 2013 Boston Marathon.

In 2010, I crossed the finish line at Philly in a time of 2:58:52.

This time around, I'm recuperating from arthroscopic surgery, performed on my left knee (same leg as the hamstring tear) on November 10.

But in our world of competitive running, it's all relative.

When injury or illness cuts us down, we are faced with two distinct choices: we can give up, call it quits, and forfeit what makes us whole, or we can adjust and adapt.

For me right now, I have to temporarily forget about this time last year and adapt for the future, because, believe me, I'm not nearly ready to give up.

I have a friend who is running after he underwent open heart surgery two years ago, and another, who, one month ago, suffered a stroke at age 59. He and I will go for a walk today.

Goals need to be adapted, standards need to be reset, and the business of running can begin again.

Don't allow setbacks to get you down, either physically or mentally. No one is happy when injury, illness, or even age, impedes your times and training, but, inevitable, one of those things will strike all of us at sometime in our running careers.

When it does, use whatever techniques you possess in your arsenal to adjust and adapt. Walk, swim, cycle, or go to the gym. Slowly come back, realizing that all comebacks take time.

You may be hanging Christmas lights when you'd rather be running, but remember, it's all relative.

www.muldowneyrunning.net

BLACK FRIDAY RUN DEALS

If you've watched anything on television, opened your email, or turned on your computer since about the middle of October, you know that the traditional Black Friday shopping has been expanded to include the entire month of November.

Well, there is a place where you can take advantage of terrific Black Friday deals that will cover all of your running needs, you never have to leave the comfort of your home, AND, you actually have to wait until Black Friday to do it.

Visit www.blackfridayrundeals.com, look them up on Facebook on their Black Friday Run Deals page, of follow them on Twitter: @BFrundeals.

You will be able to take advantage of race discounts from everywhere, and you will also have the opportunity to get great deals on running products.

You won't get trampled at the door, and you won't wait in long lines.

So, visit Black Friday Run Deals, ON Black Friday.

You won't be disappointed!

A BAD DAY TO WATCH!

The old marathon adage goes, "A bad day to watch is a good day to run."

The phrase goes hand-in-hand with the philosophy of, "If it's a cold day and you are warm to start, you are probably overdressed."

I just checked the Weather Channel App, and for Sunday's Philadelphia Marathon and Half Marathon, the high temperature is only supposed to reach 48 degrees. It will be partly cloudy, with 10-15 mile per hour winds.

In short, conditions will be near-prefect for the 28,000 runners who will run on the streets where it all began.

They will run past Independence Hall, where the Declaration of Independence and the United States Constitution were debated an signed. And they'll run in the shadow of the Liberty Bell.

Runners will run through portions of Fairmount Park, 9,200 acres of one of the largest park systems in the nation.

They will follow the course of two rivers: the Delaware and the Schuylkill, between which the city is cradled.

28,000 runners will run in the footsteps of Pope Francis, who awed huge crowds as he rode down the Ben Franklin Parkway just weeks ago. Runners will start and finish the race there.

Along the Ben Franklin Parkway, runners will pass the flags of most of the nations of the world. In this time of deep division, both in our nation and around the world, the flags of nations should be an inspiration and a reminder of our global status.

With a mile to go, weary runners may summon up the grit and courage displayed by Rocky Balboa, immortalized by Sylvester Stallone in the 1976 film, "Rocky." Rounding the Philadelphia Museum of Art, the Rocky statue, gloves raised, located at the top of the museum's steps, will inspire magnificent finishes.

At the finish line, the mayor of the City of Philadelphia, Michael Nutter will high-five runners as they complete their journey.

It is a magnificent race, in a magnificent city, filled with gritty, hard-working folks who appreciate the efforts of extraordinary of folks who run long distances.

It might be a bad day to watch, but I guarantee you, it's going to be a great day to run.

Best of luck to all!

www.muldowneyrunning.net

FRIGID PHILADELPHIA

For the nearly 30,000 runners who will participate in the Philadelphia Marathon and half marathon on Sunday, be prepared for a chilling experience.

Here on the east coast we have been blessed with an unusually warm autumn. On Monday, the temperature reached the low 70s in Philadelphia, and today, although it is raining, temperatures remain in the 60s.

That will all change this evening, as a cold front arrives, causing the mercury to plummet.

For race day, the HIGH temperature is only expected to reach 48 degrees.

Perfect!

Heat is a marathon runner's worst enemy. It is downright dangerous and deadly. A couple of weeks ago, at a marathon in Savannah, Georgia, two runners died from heat-related complications.

So, if you're going to be a spectator on Sunday in Philadelphia, you may want to duck into a center-city coffee shop for a while. But if you're a runner, except for some wind, conditions should be ideal.

Before you depart for your weekend marathon or half marathon, be sure to pack your "disposables."
You know, throw in that ugly purple t-shirt, covered with the names of sponsors that you received at the Wanker County 5k Run to Save the Cockroaches event you attended last year. Wear it to stay warm, then discard it before the race begins. An old sweatshirt is advisable as well.

Buy a cheap pair of painter gloves. Wear them, carry them if it warms up, or tuck them in the waistband of your shorts.

A hat of some kind is probably recommended, and, rather than waste your money on fancy arm warmers, go old school (and cheap) and cut off the toes of a pair of old socks and slide them on your arms, if that part of your anatomy gets cold.

If tights don't bother you when you race, by all means, wear them. I have found that a pair of compression shorts, worn under my running shorts is usually sufficient.

Of course, the tried and true black trash bag does serve as an excellent pre-race disposable outer garment.

Be sure to pack dry everything for after the race. From socks to a hat, you will need to restore the heat you will lose during the race. Moisture, in the form of sweat, will rob that heat from your body, so make certain to place dry clothes in your bag, and change into them as soon as possible.

Finally, don't let the cooler weather fool you. Especially if you're running the marathon, be certain to hydrate. Cold or not, your body is dehydrating (that sweat again), so do not neglect that important element of your race.

Best of luck to all runners at the Philadelphia Marathon. Enjoy a first-class major marathon in the City of Brotherly Love.

www.muldowneyrunning.net

BROTHERLY CELEBRATION

At a speaking engagement the other day, I was asked by a runner what I considered to be my favorite race.

That's an easy one.

In my estimation, there is no other race like the Boston Marathon.

I have run 54 marathons, and 16 of them have been Boston Marathons.

But, for a variety of reasons, the Philadelphia Marathon ranks a close second.

Philadelphia, named by founder of Pennsylvania, William Penn, is a Greek word meaning "Brotherly love." It is located two hours south of me, and I simply love the city and its people.

I have suffered with Philadelphia sports teams over the years, but I have also run some of my best races there.

My personal best times for the 10K and the half marathon have been earned at Philadelphia races.

In my first book, Running Shorts, www.muldowneyrunning.net, I feature the Philadelphia Marathon in the chapter entitled, "Great Races."

As urban marathons go, Philadelphia is one of the best. The course is fast and scenic. A couple of hills break up the terrain. Runners get to run past Independence Hall, the steps of the Philadelphia Art Museum, made famous by Rocky Balboa, (You'll here the 'Rocky' theme numerous times along the way) and along both the Schuylkill (a Dutch word meaning "Hidden") and the Delaware Rivers, through the upscale area of the city known as Manayunk (now that's a Native American word), to a fast finish down the Ben Franklin Parkway, where Pope Francis wowed the crowds a few weeks ago.

In one of his last official acts, count on popular Philadelphia mayor, Michael Nutter to greet runners at the finish line with high fives for those who cross the finish line.

Crowds, especially in the early portions of the race that course through the downtown areas, and in Manayunk, around mile 21, are tremendous. Runners are like rock stars, and goosebumps abound. There is even a beer station around mile 20.

Coming off arthroscopic knee surgery last week, I will not run at Philadelphia this Sunday, but last year was one of my greatest experiences of my 39-year running career.

I ran the half marathon, and my wife completed her very first half marathon. We both got cleaned up and waited as my daughter Kelly and her husband Mike completed the marathon.

Most families wait until Thanksgiving to have a family celebration. We celebrated at the finish line a few days before turkey day.

The weather looks to be cool, temperatures in the 40s for Sunday's Philadelphia Marathon and Half Marathon. Good for runners, cold for spectators.

If you're running on Sunday, good luck!

If not, you should place the Philadelphia Marathon on your running bucket list.

DAY 6-UNSTITCHED

Running is always a matter of balance.

Am I training to much?

Am I training too little?

Am I running too fast?

Am I running too slow?

Questions multiply, and become more serious, however, when one is injured.

Since my arthroscopic knee surgery of last Tuesday, I have walked each day, and have faithfully performed the recommended leg strengthening and flexibility exercises.

Yesterday, under gorgeous, cloudless skies, I walked 1.25 miles in the morning, and another half mile with my dogs in the afternoon. In the evening I did my leg exercises.

Today, it was time for my follow-up appointment with my orthopedic surgeon, who also happens to be a competitive cyclist.

After the stitches were removed from my knee, we reviewed the pictures of my arthroscopic surgery and I was pleased to learn that, other than the torn meniscus, which was removed, my knee is otherwise healthy.

Then it was time to have my important questions answered.

If you ever have to choose a surgeon, (and I hope you don't) reject any who appear smug, condescending, or dismissive. (I did) Rather, choose a professional who understands your needs as a runner, and who is willing to listen and answer all your questions thoroughly. I sought a second opinion, and I am thoroughly pleased with my choice of Doctor John Martin, from Reading, Pennsylvania.

Walking, a stationary bike, some light weightlifting with my leg, as well as the elliptical, are all good for now. However, my doctor informed me that I need to space things out. For example, if I go for a walk, I need to give the leg a couple hours of rest before I begin a session on the elliptical. Of course, ice and elevation are always necessary.

All that is ok...for now.

The big question then was, "When?"

We decided that the best course for full rehabilitation was four weeks from the surgery.

At that time, I need to go to a track or a trail (soft surfaces) and begin with a half mile of running, increasing a little each day, but running every other day for a while.

Slow, gradual integration into running is the key.

And, I'm good with that.

My goal is to run again, with no pain, and to remain healthy.

And now, I have only three weeks yet to wait.

www.muldowneyrunning.net

SERVICE AFTER THE SALE

Since I published my first book, Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes, in 2011, and subsequently with the publication of Personal Best, in 2014, I have traveled across the country and to Canada, delivering speeches and selling books to runners everywhere. One of the great privileges I have gained thanks to this contact with runners is the ability to follow their progress, to encourage, and to offer advice when I can.

So, when you buy my books, I am happy to provide old-fashioned "Service after the sale."

You can go to my website, my email: (runnr@hotmail.com)  me on my Facebook page, 'Joe Muldowney Running,' or shoot me a Tweet at: rdrunnr00, and I'll be happy to offer whatever help or advice you seek.

It's also fun to report, either here on the blog, or on Facebook, the success stories of so many of the runners I have met.

So, buy one, or both of my books, and you will laugh and cry, be inspired, and learn how to improve your running, then, just like bringing the car back to the shop, feel free to come back for service after the sale.

 From now until Christmas day, if you visit my website, www.muldowneyrunning.net you can take advantage of the Christmas two for one sale.

For the retail price of one book, $14.99 plus shipping, you can purchase BOTH books, Personal Best, AND Running Shorts. That's $7.50 for running books written by a runner for runners.

Heck, you can even purchase two of the same book, if you like.

I will personally sign each book and send it out to you promptly.

Maybe the runner on your Christmas list would prefer a 'virtual' gift.

Purchase my personalized training program at the cost of $25.00, and you or the runner in your life will see your race times improve.

Many of you like to shop on Amazon. (So do I),

Check out my author page, amazon.com/author/joemuldowney where you can buy the books, review the reviews, or pick up the Kindle version of Personal Best for only $1.99.

Finally, my publisher, www.lulu.com will be offering book specials throughout the Holiday season. You can find my books there as well.

So, Black Friday has begun here. For a low price you can pick up a great gift for the runner on your Christmas list.

PERSONAL EMPATHY

Today's blog was supposed to contain a description of my rehab since my arthroscopic surgery which was performed on Thursday. My one mile leg-strengthening walk, however, just doesn't seem so important today.

Last night, another group of extremists, possessing an agenda no rational human being has the ability to grasp, engaged another senseless killing spree in Paris, France.

They call it terrorism, and it is. Gutless cowards murder and maim innocent civilians, none of whom have had even the least bit of influence in placing the terrorists in the oppressed state in which they feel they are immersed.

Resenting the fact that civilized, rational folks enjoy each other's company at restaurants, nightclubs, concerts, or sporting events, these savages 'terrorize' by striking at the very core of what makes us human.

As I watched the television last evening, my mind raced back to April 15, 2013, at Legal Seafood, a restaurant two blocks away from the finish line of the Boston Marathon, on Boylston Street. Pleased with my race, which had completed an hour earlier, I raised a glass of Guinness as I waited for my sandwich.

With the sound of a cannon blast, terror, the embodiment of evil, struck.

Fear, disillusionment, chaos, and anger filled my mind that afternoon, as I became a witness to the events as they unfolded..

I wrote a complete account of my feelings about that day in my book, Personal Best, in the chapter entitled, "Was That Thunder?" www.muldowneyrunning.net

In the writing of two books, no chapter was as important for me to get right. It was a day I will never forget, as terror struck home for me.

Terrorism is our new norm. It grips us. It follows us wherever we go. There is no vaccine. There is no immunity.

All of us are targets. All of us are civilian soldiers in a global war.

The enemy doesn't wear uniforms, and the rules of war do not apply here.

At the 2013 Boston Marathon, three people died, and nearly two hundred more were injured, some severely.

Their crime?

Cheering for their friends and loved ones at one of the world's most revered sporting event.

Last night, in Paris, folks watched a soccer game. They ate dinner and attended a concert.

More than one hundred of these innocents were slaughtered.

Their stories will be told over the next weeks and months.

Their family and friends will mourn their loss. The world will never benefit from their potentially positive contributions to society.

I'm not sure what the answer to global terrorism is. I guess there really is no answer.

Is it a "Holy War?"

I don't thing any religion's supreme being advocates the senseless destruction of human life as a way of honoring him or her.

My thoughts and prayers go out to the people of Paris, France.

Having been close to a terrorist attack I offer my personal empathy.

Our world has shrunk and we are more global than ever before.

It is time for the civilized nations on this earth to band together and do whatever it takes to end the scourge of global terrorism.

 

 

DAY 3-DISCOVERY

I had my Howard Carter moment this morning.

"Who is Howard Carter?" you ask.

Back in 1922, Howard Carter both braved and survived the "Mummy's Curse," and discovered the tomb of Egyptian King Tut.

This morning, approximately 72 hours after my arthroscopic surgery to remove a damaged meniscus from my left knee, I went through with the "demummification" process of unwrapping the bulky bandage from my knee.

Needless to say, I was apprehensive.

My leg flexibility has been improving, and my pain has been minimal, but the site of the incisions, on both sides of the knee, has been tender, and has prevented me from fully flexing the leg.

To my great delight, when the unwrapping was complete, the knee was slightly swelled, and the incisions, although itchy, were clean.

It didn't take long before I began my stretching and flexibility exercises, which were much easier without the bandage, then I took off for a walk, which I bumped up to 3/4 mile today, at, of course, a faster pace than the previous two days.. (I simply couldn't resist using my GPS watch. Just a force of habit) Over the weekend I plan to walk a mile.

On Monday I visit my orthopedic surgeon, at which time he will direct me on how to proceed with my rehabilitation. Hunting season is coming up in a little over two weeks, and running, hopefully, will not be far behind.

In the meantime, to stave off boredom, I have been building up credits with my wife, as I welcome each and every household chore.

Today was a day of positive discovery.

Now it's off to do the laundry.

www.muldowneyrunning.net

DAY 2-INSTRUCTIVE

My arthroscopic surgery for a torn meniscus was performed on Tuesday. I've decided to share my rehab journey with you, not so much to make it about me and my injury, but in an effort to be instructive to those of you who may encounter this or other training-related setbacks.

The summer of 2013 was going well.

After a long, tedious recovery from a torn hamstring in May of 2013, the first major injury of my career, I began to train and race at near the level I had hoped for.

On August 6, I ran an easy 4-miler on a gravel trail. I planned to race in two days, so the pace was relaxed.

The next morning I felt some stiffness on the medial side of my left knee, but thought nothing of it. I jogged 3 miles.

On race day, a 5-miler, I ran pretty well, felt discomfort in my knee, but it did not impede my performance.

When I awoke the next morning, as I tried to stand up, my knee buckled, and running was out of the question.

In retrospect, a race, run in flimsy racing flats, was probably a bad idea.

For the next month or so I visited a chiropractor, tried home remedies, cut back my miles and stayed on soft surfaces, but the pain intensified.

I finally visited my orthopedic surgeon, who ordered an MRI. It revealed a torn meniscus.

His diagnosis?

Wait for two or three weeks, then try to run on it and see what happens.

Had I sought a second opinion immediately, I would be telling you about today's workout rather than relating my tale of woe.

You see, a torn meniscus will not heal itself, so why did I,  "Wait two or three weeks and see what happens?"

Thanks to the urging of fellow runner Samantha Snukis, a 1:21 half marathoner and a physician's assistant for a respected orthopedic surgeon, I DID receive a second opinion, and realized that arthroscopic surgery was my only option.

The lesson for all runners is to ALWAYS seek a second medical opinion.

Compared to the rest of the patients most doctors see, we are freaks.

We are actually in excellent health, we are not overweight, and we are not dependent on drugs to make us feel good.

We don't fit into the medical or surgical models that most physicians work with.

During my pre-op exam, the technician offered concern about my low pulse rate of 52 (which was high because I was nervous). I needed to reassure her that I was a runner.

Thanks to running and its effects, I was out of the surgical facility a little over an hour after I awoke.

Today, on rehab day 2, I walked .6 mile, did stretching and flexibility exercises for a half hour, and I will turn in another half hour this evening.

The knee is sore, and the bandages come off tomorrow. (don't worry, no swollen knee pics)

On Monday I will visit my orthopedic surgeon and he will advise me on how to proceed.

One day at a time.

 Baby steps.

But I'll get there.

www.muldowneyrunning.net

BOGO, BLACK FRIDAY AND ALL THAT

The half price candy corn had barely hit the shelves, yet the Black Friday, Cyber Monday, Christmas sales had begun in full force.

Can you imagine having to watch and listen to some of those annoying commercials from now until Christmas?

That said, I decided to respectfully wait until after Veterans Day before I began my Christmas promotions.

From now until Christmas day, if you visit my website, www.muldowneyrunning.net you can take advantage of the Christmas two for one sale.

For the retail price of one book, $14.99 plus shipping, you can purchase BOTH books, Personal Best, AND Running Shorts. That's $7.50 for running books written by a runner for runners.

Heck, you can even purchase two of the same book, if you like.

I will personally sign each book and send it out to you promptly.

Maybe the runner on your Christmas list would prefer a 'virtual' gift.

Purchase my personalized training program at the cost of $25.00, and you or the runner in your life will see your race times improve.

Many of you like to shop on Amazon. (So do I),

Check out my author page, amazon.com/author/joemuldowney where you can buy the books, review the reviews, or pick up the Kindle version of Personal Best for only $1.99.

Finally, my publisher, www.lulu.com will be offering book specials throughout the Holiday season. You can find my books there as well.

So, Black Friday has begun here. For a low price you can pick up a great gift for the runner on your Christmas list.

 

 

 

 

DAY 1

First and foremost, happy Veterans Day to all who have served and continue to serve. All Americans are fortunate to be protected by the greatest armed forces this planet has ever known.

Below are pictures of the veterans of whom I am most proud on this day and every day.

My dad, Joe, served in the Army Air Corps during World War II, and survived the blitzkrieg of London. He passed away in 2007.

Sadly, he never had the opportunity to see  his grandson, my son, Logan, serve his country as a United States Marine. Logan is pictured below, over the left shoulder of the Marine Corps Commandant.

After achieving the rank of a corporal, Logan was honorably discharged and is now pursuing his Bachelor's degree in education at Penn State University.
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Around this time yesterday, I experienced the first surgery of my life, an arthroscopic procedure to remove a torn meniscus from my left knee.

Having run more than 125,000 miles during my 39-year career, I consider myself fortunate. Now, despite what naysayers may tell you and I, my knee did not "wear out" from running; rather, torn hamstring tendons in the same leg, suffered in May of 2013, caused me to alter my gait, placing more stress on the medial side of the knee.

After an MRI revealed the torn meniscus in September, I tried a conservative approach to rehabilitation, but to no avail.

Yesterday, under the capable hands of orthopedic surgeon Doctor John Martin, of Reading, Pennsylvania, I underwent the procedure.

According to the doctor, the knee is otherwise healthy, the bad cartilage, which looks like crab meat, is gone, and the road to recovery has begun.

My physical therapy will be conducted by me. Unlike much of the general population, there is little chance that a runner will shirk his or her rehabilitation. On the contrary, our greatest danger is that we may do too much. Therefore, I have vowed to myself and my wife (who has threatened me if I do otherwise) that  I will take things slowly, so I have dubbed my return to running health and sanity as a "Conservative Comeback."

After a recovery room stand-up routine, no doubt induced by my first-ever dose of anesthesia, I left the surgical facility to return home. Despite a warning of potential anesthesia-induced nausea, I felt ravenous, and proceeded to devour a Wawa hoagie after I tossed the unnecessary crutches and entered the comfort of my living room.

If you are from the Philadelphia area, you know what I'm talking about when I tell you about Wawa. Their convenience stores, in my estimation are the first-rate, and their hoagies are delicious..

Before I left the surgical facility, I was given a pain pill, so my afternoon and evening was pain-free, and despite some stiffness, I was able to move about freely.

For the first time in two months, I slept without a nagging ache in my knee, and got out of bed this morning with minimal stiffness.

After breakfast (and no pain pill. I'm done with those now) I proceeded to do about a half hour of light exercises, primarily to increase my range of motion and to strengthen the leg. Then it was time for a walk.

I walked for a half mile, with minimal pain, but some stiffness. At this point, bending the knee too far is difficult, and steps are painful.

To sum things up, I'm pretty pleased, considering that 24 hours ago I was in la-la land.

I have return-to-running goals, but I'll keep them close to the vest at this time.

For now, things are fine, and I am quite happy I opted for the surgery.

Now, it's off to my annual Veterans Day lunch with my son.

www.muldowneyrunning.net

SCOPE

At this time of year I would normally blog about training runs, fall races, my hatred of turning the clocks back, and my dread of the pending winter season.

 

There haven't been a whole lot of training blogs for the past three months, as a torn meniscus has sidelined me since August.

 

You know the drill.

 

An ache in the knee, running with a lot of pain. Knee sleeves, chiropractor visits... essentially attempts at holding the knee together with rubber bands and chewing gum.

 

Once the MRI revealed a torn meniscus, there was little choice but to have the surgery performed.

 

In 39 years, I have never experienced a significant knee issue. And, sure enough, X-rays, as well as the MRI revealed a healthy knee. Simply, a torn hamstring, suffered in May of 2013, caused me to alter my running gait, thus placing more stress on the medial side of my knee.

 

Arthroscopic surgery was performed this morning by Dr. John Martin at the Surgical Institute of Reading, Pennsylvania. He's a terrific orthopedic surgeon, and just a great guy. Dr. Martin is an avid cyclist, and his Physician's Assistant is Samantha Snukis. Few people know more about runners and running than Sam. She's one of the finest runners on the east coast, having recently turned a time of 1:21 at the Philadelphia Rock and Roll Half Marathon. Sam recommended Dr. Martin, and I'm glad I listened to her. She was there for the procedure, and I owe her my eternal gratitude.

 

When a runner is injured, his or her support group is essential, and often bears the brunt of our running withdrawal.

 

Thanks to my wife, Crissy, for putting up with me, and for what she will inevitable endure for the next couple of days. Couldn't do it, or much else, without her To my close friends, those of you who have always been there, thank you, as always.

Now, I must make the glass half full.

For the next few weeks, I'll record my progress (and setbacks) here, in the blog. A veritable treasure trove for a writer.

It will be therapeutic for me, and hopefully, instructive and beneficial for any reader going through a similar knee experience.

 Some rehab, and I'll be back out on the roads soon.

 

 

THANKSGIVING DAY IN BERWICK

Many runners have a bucket list of races they would like to run at some point in their running lives.

Often, such a list may include an iconic, classis race, steeped in tradition. The race may be challenging, and the crowds, competitors as well as spectators, are usually large.

Some runners must plan, well in advance, in order to pay for and travel to a bucket list event.

There’s a race that fits all the requirements on any runner’s list. It’s right around the corner and it’s right up the road.

Save the turkey feast for later in the day and join more than a thousand runners in one of the running world’s most storied foot races.

 At 10:30 a.m., on Thanksgiving Day, as has been the tradition since 1908, Berwick's Run for the Diamonds will be contested.

Back in 1908, 13 runners lined up on Berwick's Market Street early Thanksgiving morning, and except for a two-year hiatus during World War I, they've been doing so ever since. In 2009, the race celebrated it's centennial anniversary. A record 1,985 runners competed in the centennial race.

More than thirty Olympians, including Boston Marathon winner, the late Johnny Kelley, have competed at Berwick, and the course record for the grueling 9-Mile race is an astounding 43 minutes, 21 seconds, set in 1980 by two-time Olympian Pete Pfitzinger.

Weather conditions in central Pennsylvania on Thanksgiving morning are unpredictable, to say the least. Sometimes, spring-like temperatures prevail; while often the air is frigid, and occasionally, like in 2010, a sleet storm reduces visibility and turns the course into a slalom run.

The course is unique, and has remained virtually the same since it was designed in 1908.

For the first two miles, runners are treated to a pleasant, relatively flat terrain, and at the 2-mile mark are running at 600 feet above sea level. From 2 to 3 miles runners ascend more than 300 feet to 900 feet above sea level at the 1/3 point in the race. By 3 1/2 miles, runners have climbed to 1000 feet, and after a brief downhill, climb to the apex, a breathtaking 1100 feet, at 4 1/4 miles into the race. From there, a fast, nearly 5 miles remains until the finish, and, after having completed a loop, runners cross the finish line in downtown Berwick.

The top seven men receive diamond rings; while the top seven women earn diamond necklaces.

Richer than diamonds, however, is the tradition and the hospitality of this race. Race Director. Margaret Livsey conducts a first-class event. Runner and former Berwick cross country coach,, Bill Bull, has been a fixture of this race for many years, and makes sure the race runs smoothly.

If you go to Berwick, (it has been a favorite race of Canadian runners since 1908), you will probably run into legendary runner/coach/author, Mark Will-Weber. One of Mark's very fine running books is entitled, "Run for the Diamonds: 100 Years of Footracing in Berwick, Pennsylvania." The book is an entertaining history of the race. Mark will be happy to sign a copy for you, and he'll be more than happy to join you for a cold, post-race Yuengling beer. His latest book, entitled “Mint Juleps with Teddy Roosevelt,” describes the drinking habits of United States Presidents, and includes two stories about America’s Oldest Brewery.

In my first book, Running Shorts, I feature Run for the Diamonds in the chapter entitled, "Great Races. www.muldowneyrunning.net

Berwick’s Thanksgiving Day Run for the Diamonds is one of the finest running events in the country.

If you’ve never run it, you owe it to yourself to place it on your list of races you must run.

Check out their website: www.runforthediamonds.com

 

 

GO TO THE "NET"

Ah, this modern cyber world in which we live.

This morning I received a request to write a training program for a runner in Singapore, yet, when my website went down ten days ago, my requests, then demands to the webhost went virtually unheeded.

Can't these web geeks fix the problem with a couple of clicks?

Anyhow, my apologies to anyone who has attempted to visit my website, www.muldowneyrunning.com, as it is still down for "repair."

You should now go to www.muldowneyrunning.net for great Holiday deals on my books and my personalized training program that WILL improve your race times.

I'm off now to "repair" a leaky faucet.

A WARNING FROM RUBY

Hi, my name is Ruby.

I'm a 7-year old Redbone Coonhound, and I live with my human mom and dad, Crissy and Joe, and with my big dog sister, Dixie, a 9-year old Labrador Retriever, in a place called Pottsville, which is in the eastern Appalachian Mountains of Pennsylvania.

Joe really likes to run, and he often takes me with him. I like to run, but when he takes me along in the mountain behind our house, I spend more time sniffing and chasing rabbits than I do running with him.

I hear Joe talking to his friends about fierce creatures he sometimes encounters when he runs on trails. He sees black snakes and copperhead snakes, and dogs that are not always friendly as I am. He's even seen a couple of black bears.

Well, I have a real warning for you runners. I like to chase squirrels, chipmunks and the aforementioned rabbits around my backyard, and a few weeks back I had an encounter with a groundhog that didn't fare too well for me, but was even worse for Mr. Groundhog.

But the fiercest of all creatures ambushed me last night.

If you ever encounter him when you are running, you better run in the other direction.

As I approached the strange beast in what I thought was a stealth-like manner, he got me.

The creature, which had a hide resembling a tuxedo-clad lounge singer from the Poconos, unleashed an acrid, foul smelling spray that burned my eyes and allowed him to escape.

Frustrated and feeling like a tear-gassed rioter, I approached the safety of my deck. Soon after my mom opened the door to let me in, she panicked. "It smells like something's on fire," she said.

Indeed, the smell was something like burnt rubber.

Whenever mom or dad seems upset, I scurry under the dining room table. Sure enough, dad knew something was amiss. He took one whiff of me and exclaimed, "Ruby was sprayed by a skunk."

Now I don't know a skunk from caviar, but I'll tell you this, My last 24 hours have been a nightmare.

First, I've been quarantined. No more going in mom and dad's room for a while.

Next, I have been subjected to numerous tomato juice baths. (although it doesn't taste too bad), and I've been lathered up with mixtures of baking soda and peroxide. And, what's worse, mom and dad seem to be avoiding me like the plague. And, I'm told that our house smells like that skunk character.

So, if you're out there for a nice run through the woods and you see a skunk, run like you've seen a striped, black and white ghost. A skunk is a nasty creature.

I'll take a groundhog any day.

FALL BACK

Well, on Sunday morning, we "fell back."

Standard Time, that modern invention that hurls us back into darkness, reared its ugly head for another six months.

For a small percentage of runners, Standard Time buys a few extra minutes of light for early morning runs, but those precious moments will soon disappear, as the earth tilts farther from the sun (at least in the western hemisphere).

But for a large majority of runners, from now until the Winter Solstice of December 23, daylight hours will become shorter and shorter, and an after-work run will be conducted largely in darkness.

We're not going change Standard Time or the tilt of the earth's axis, so we need to deal with the dearth of daylight in the safest and most efficient manner.

First, keep in mind, it's more dangerous than ever out there on the roads. There's more traffic, and many, many more distracted drivers, Mobile devices and other distractions take drivers' eyes away from you, making your miles treacherous under the safest of conditions. Take every precaution to remain very visible when you run. That means wear bright, reflective clothing, shoes, hats, and gloves. Just the other day I received a message from a non-runner who complained about a runner wearing dark clothing, running on a secluded road, at 7:00 p.m. I think he expected me to defend the runner. I didn't. It is our responsibility to protect ourselves out there.

Adapt your workouts at this time of year.

Some of you are in your final weeks of marathon training. Others may be training for Turkey Trots or Christmas races.

Taper your miles back a bit and rest for a few weeks after your last big 2015 running event. Then, as the days get slightly longer as January progresses, pick up your mileage again.

Save the long runs, and/or quality workouts for the weekend. Utilize the  light and stay safe. Remember, it's not only traffic, but other hazards that lurk in the dark that can cause sprained ankles, nasty falls, and torn muscles.

Of course, always face oncoming traffic, and on those days when the pavement is slick or snow-covered, enjoy the frosty conditions, but limit your courses to the safest possible routes.

We love to reduce boredom when we run, but for the next several weeks, if you're running in darkness, stay close to home. A couple of loops won't kill you.

Finally, yes we enjoy our music, but be very careful with those headphones. Darkness is a major impediment, and to remain safe, you need all your wits and senses to be keen. Let someone know where you plan to run, or keep a cell phone handy.

Common sense, a bit of adaptation, and patience will get you through the darkness.

Practice all three and you'll be good to run another day.