FORWARD

Unlike the past two winter seasons, which have been absolutely dreadful, it's difficult to complain too much about the winter of 2015-16, which ended in the wee hours of this morning.

Statistically, it was one on the warmest winters on record, and, save one snowfall, which buried us here in Pennsylvania with two feet of snow, we had very little frozen precipitation to deal with.

Still, spring is here, and we're thankful for it. The days are longer, colors will soon reappear, flowers will bloom.

More importantly, however, we will finally be able to shed clothing, work up a healthy sweat, and run unimpeded on our favorite road, trail or track.

Speaking of that, track season is here, and I'll repeat my mantra of encouraging all "older" runners to get out to your local high school and college, and be a spectator, volunteer, official, or coach to kids who work as hard at their sport as anyone in any other sport, but often receive little recognition.

Hopefully, you have used the winter season to work on your base. That is, you have logged the miles necessary to provide the foundation of a successful racing season.

Make your running "seasonal." If you are running a marathon in the next couple of months, run it successfully, take it easy for a month (one day of easy running for each mile of the marathon), then transition into shorter races, emphasizing more speed work during the summer months. Then, gear up for a half marathon or marathon during the fall.

By following a seasonal running schedule you will keep your running and training fresh, you won't get bored, and you will be able to set and achieve racing goals at a variety of distances.

You probably have a good idea about how to accomplish this, but if you need some assistance, I'm here to help.

On my website, www.muldowneyrunning.net, we can set up an individualized training plan, suited for you.

You can also check out my gigs on Fiverr. www.fiverr.com Just type "running" into the search box, you'll find me, and we can get started on your running plan.

Spring is here, and it's time to move forward.

SALE INTO SPRING

Spring is right around the corner, and it's time to implement your running goals for the upcoming season.

Following is an excerpt from my latest book, Personal Best, the chapter entitled, "Was That Thunder?," my personal account of the 2013 Boston Marathon.


"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."

Both of my books, Personal Best and Running Shorts are available now, for the lowest price yet, $7.99 each, AND, we'll pay the shipping and handling.  Visit www.muldowneyrunning.net, and just click on the 'store' tab. Heck, that's about what we pay for a pair of socks today.

 

You can also go to Amazon, at: amazon.com/author/joemuldowney where you can find both books, reviews of them, and the Kindle version of Personal Best for $1.99. Try finding a pair of socks for that price these days!

 

The books are also available from my publisher's site: www.lulu.com

 

Fact is, if you plan to take you first running step, run your first marathon, or want to learn how to drop that marathon time, Personal Best will offer ways for you to achieve your goal.

 

If you want to be inspired, to laugh or cry, with stories from the road, read Running Shorts.

 

And, as my readers know, I pride myself as a "hands on" author. Having trouble with plantar fasciitis? Let me tell you about the 'donut' cure. Want to break 3 hours for the marathon? We can develop a training plan together to make that happen.

 

Spring is near. A time for new goals, hopes and aspirations.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

LIFT OFF

Few of us have trouble logging our daily miles. In fact, for the most part, we enjoy lacing up our shoes, confronting whatever weather conditions Mother Nature may throw our way, and completing our workout.

Today we log our workout, post it, or tweet it out. We make sure we are wearing proper footwear, we ice, and we stretch.

Too often, however, we mistakenly think that all of the above is enough to maximize our performances.

It is not.

From the waist down, most of us are finely tuned running machines.

If we neglect our upper body, however, our highly-muscled lower half will offer a stark contrast to our mashed potato-like higher half.

Look, we're not looking to become bodybuilders. In fact, when Uncle Pete tells us, "You look bad. Why are you losing so much weight?" We take that as a compliment.

It doesn't take much time, or iron to match your upper body to your below-the-waist running machine.

Two or three days a week my lifting regimen includes a workout that lasts for less than a half hour. I begin with bench presses. I do three sets of fifteen, with a two minute break between each set. (Forty years of running have hopelessly addicted me to my watch, so that two minute rest is right down to the second) Select a weight that is comfortable for you. If you are straining to complete the last rep, you have set your weight too high. Next, I do three sets of curls, twenty-five reps per set. Again, keep your weight at a comfortable level. Finally, I finish, with three sets of fifteen rows. Standing, I bend over, pick up the weights, elbows locked, and "row," straight up to my chest, dropping my elbows back to the locked position after each rep. With all the exercises, I rest for two minutes in between.

You may be a little sore next day, therefore, I never lift the day before a race, long run, or speed workout.

Each night, I do a set of crunches, for the abs. I would suggest starting out with fifty, and move up from there.

One of my closest running mates is Eric Anchorstar. He is a member of the 'Cast of Characters' in my book, Running Shorts. www.muldowneyrunning.net, amazon.com/author/joemuldowney.

Eric successfully made the transition from body builder to marathon runner, and has run a sub 3-hour marathon. His story is remarkable, and I lean on him for weightlifting advice.

So, pump it up, hit the iron, and lift off..

THAT'S A RAP

Last week I told you about the new Sweat Jeans, from Squat Sponge, www.squatsponge.com.

Check out the fun new rap video about their amazing product.

https://www.youtube.com/watch?v=vh5Imdb2524&feature=youtu.be

OUT OF THE DARKNESS

In a little over two weeks, we will "spring forward," as in most parts of the United States, we will set our clocks an hour ahead as we move into Daylight Savings Time.

About a week later, Winter will officially end, and our long period of darkness will lie behind us.

For many, these milestone dates will mean more time to train at the end of the day as well as more pleasant training conditions.

To be sure, this winter, for most of us, has been a mild one, with a single major snowstorm here on the east coast, and few bitter cold days.

Enjoy the spring, as it is a great time to train and race. Spring marathons will abound, and shorter races will bloom like spring crocuses. Hopefully, your winter training will propel you to many spring successes.

Remember to get to the nearest track to run your speed workouts, but also travel to your local track to support the young high school men and women who are competing in track and field. They often do not receive the adulation often afforded to the "high profile" sports, but, as we know, they work just as hard. Cheer them on. They will appreciate it.

The darkness will subside soon.

Let's all take advantage of, and enjoy the light.

ARE YOU READY?

Spring is right around the corner, and it's time to implement your running goals for the upcoming season.

Following is an excerpt from my latest book, Personal Best.

 

"Your first step toward a personal best should begin right now.

There are over forty million reasons, in the United States alone, why folks have chosen running as a means of achieving personal bests. Their objectives range from weight loss to a shot at the Olympics.

It is the choice, however, not the reason, that matters. We live in a society that craves instant gratification; a drive-through world where the most exercise many people get in a given day is the movement of their thumbs and fingers over keyboards, Smartphones, and iPods. Overweight has led to obese; obese has ‘grown’ into morbidly obese. Americans are killing themselves in record numbers by mixing a lethal cocktail consisting of overeating, overindulgence, and lack of exercise."

 

Both of my books, Personal Best and Running Shorts are available now, for the lowest price yet, $7.99 each, plus $2.00 shipping and handling, at www.muldowneyrunning.net. Heck, that's about what we pay for a pair of socks today.

 

You can also go to Amazon, at: amazon.com/author/joemuldowney where you can find both books, reviews of them, and the Kindle version of Personal Best for $1.99. Try finding a pair of socks for that price these days!

 

The books are also available from my publisher's site: www.lulu.com

 

Fact is, if you plan to take you first running step, run your first marathon, or want to learn how to drop that marathon time, Personal Best will offer ways for you to achieve your goal.

 

If you want to be inspired, to laugh or cry, with stories from the road, read Running Shorts.

 

And, as my readers know, I pride myself as a "hands on" author. Having trouble with plantar fasciitis? Let me tell you about the 'donut' cure. Want to break 3 hours for the marathon? We can develop a training plan together to make that happen.

 

Spring is near. A time for new goals, hopes and aspirations.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.