Thursday, May 19, 2016


A few weeks ago, I wrote about a great new fitness site called Linked Fitness.

It is a comprehensive site for anyone interested in keeping fit.

Following is their mission statement.

We believe that keeping fit and healthy doesn’t have to be a chore. Our mission is to inspire you to achieve your goals by providing all the latest fitness information and a wide range of tools to support your progress and keep you on track.
Join the Linked Fitness Community and get creative by designing your own profile and connecting up with other members to share your ideas and keep motivated. Find sporting and fun fitness events to attend in your local area. Nothing interesting happening near you? Why not create your own fitness group and invite others to meetup and get active with you in your neighborhood.

Linked Fitness will be here for you every step of the way to provide you with the knowledge and inspiration you need to succeed. Whatever your fitness level or lifestyle, we understand that keeping fit and staying healthy can be tough, so let us support you in achieving your goals whilst still having fun.

And, it is absolutely free to join Linked Fitness.

Check it out. You won't be disappointed.

Thursday, May 12, 2016


Today is Dixie's birthday.

My chocolate Labrador Retriever is 10 years old.

There is one universal truth in life: we love our dogs. Dogs are the best. In some cases, they are more loyal, trustworthy and loving than humans.

We call Dixie, "Mother Teresa." She does not possess a mean bone in her body. She loves, loves to be loved, and remains a puppy, even at her advanced age.

Dixie is a runner, and serves as a canine version of all of us who love to lace up the running shoes.

As a puppy, she would routinely run 3 to 6 miles with me, on the secluded mountain trails behind my house.

On one of those workouts, she was chased by two dogs, who did not share her kind heart. In an effort to escape, she twisted her leg, developed a pronounced limp, which was diagnosed as a torn ACL. She was only two years old.

A skilled surgeon repaired the leg, and, although it sometimes gets weak, the repaired limb has served her well.

Just like all aging runners, Dixie has reduced her mileage. 2 miles seems to be her limit these days. And her pace has slowed. Her workout is now is reduced to a fast trot. She breathes heavily and sleeps a lot when she returns from her run.

But, like all of us, when she hears the words, "Time to go for a run," she is ready to spring into action. And, as we all tend to do, she starts out too quickly, and pays for it as the workout goes on.

I see the greying of her face. I realize that the lifespan of our dogs is way to short, and I am gripped with sadness.

She knows if I'm injured or ill, and she lies next to me, often with a big paw draped across my chest. She senses sadness, anger, and pain.

My wife reminds me that I treat Dixie like a baby, and my reply is, "What's your point?"

Dogs ARE a our babies, and they earn and deserve our love every day.

Dixie and I are going for a birthday run now.

I hope we can go for many, many more.

Saturday, May 7, 2016


Most of us love to train.

Our daily workout, whether it be running, walking, cycling, or swimming, is an essential component of our day.

We stress our bodies in ways most other people cannot imagine, because we want to achieve our personal best during our competitive endeavors.

We try to consume healthy foods, but sometimes that just isn't enough. As we seek a competitive edge, we search for a wellness product that is all natural, containing no stimulants. A product that helps fight inflammation, high blood pressure, and one that can increase our endurance and performance. A product that is vegan, non-GMO and gluten free. 

Check out Zeal., or at:

Zeal is a terrific product that is an all-in-one nutritional formula that shortens recovery time, thus enhancing training efforts. It increases endurance and stamina, which will improve race times. Zeal decreases inflammation and pain, which aids in recovery, and it lowers blood pressure, sugar and cholesterol levels.

I highly recommend Zeal as a product that will give you a competitive edge, in a safe, natural way.


Wednesday, May 4, 2016


Running has always been an integral part of my life.

During my most competitive years, the challenges of training, racing, and putting forth my best efforts became a positive addiction.

As I get older, less competitive (and slower), I thoroughly enjoy passing on my knowledge of the sport through coaching.

Currently, coaching on the collegiate level, at Penn State Schuylkill campus for the past eight years has been an absolute pleasure. I have been fortunate to coach two state champions, and a one All-American.

A few years ago, I coached the junior high school track team at Pottsville Area High School, in my hometown.

Obviously, my expertise lies in the area of long distance running, but I love coaching sprinters. Secretly, I'm envious of sprinters. Their speed and smoothness is a stark contrast to my plodding style of 'grind it out' distance running.

On of my team members, young man from Pottsville, Anthony Kelly, a sprinter, impressed me with his speed, his positive attitude, and his willingness to learn the sport. He was a standout as a 100 and 200-meter runner, and a member of the 4x100 relay team.

I followed Anthony's high school football and track careers, as he excelled as a sprinter and a wide receiver.. He then went on to become a standout star at tiny Kutztown University, a small college, nestled in the hills of Pennsylvania Dutch country.

Kutztown University has produced several NFL players, most notably Buffalo Bills Pro Bowler, and recent NFL Hall of Fame inductee, Andre Reed.

Over the weekend, Anthony's skills,  dedication and work ethic paid off, as he was drafted by the Tampa Bay Buccaneers of the National Football League.

Yesterday, I was honored, as one of his former coaches, to be part of a ceremony celebrating his send-off to Tampa later this week.

Congratulations to this fine young man and his family.

I wish him great success and star-status during his NFL career.

Tuesday, May 3, 2016


Over the past few months, I have read about too many runners who have been fatally injured by motor vehicles. Sadly, most of these tragedies have occurred when visibility is poor.

Just last week, a respected school superintendent from New Jersey was hit by a vehicle and killed, as he ran with his dog, at 6:15 a.m., just one mile from his school.

More then ever, it is imperative that runners increase their visibility, as distracted drivers dominate our roadways.

Most of my running occurs during daylight hours, but when I am forced to run early in the morning, or after dark, I don my reflective gear, which includes vests, hats, armbands, and shoes, as well as brightly colored clothing.

My small northeastern city is riddled with potholes, which sometimes resemble the lunar surface, so in addition to remaining visible to large vehicles, I am concerned about my footing during the hours of darkness.

As an additional precaution, I'm running with a headlamp, the Foxelli MX 500, and I love it.

Check out the details below.

Sunday, May 1, 2016


Gee, if you register for a half marathon (name will not be mentioned) by a certain date (very soon), you can get in at the low, low price of $110!

Come on!

Get real.

Look, sometimes runners throw money at foolish things.

Don't do it.

I'm not a salesman.

I'm a runner, whose career has spanned 40 years, 54 marathons, over 1,200 road races, a 2:22:54 marathon, and a 3:04 marathon at age 59.

In my two books, I tried to pass along that wisdom, in an entertaining, yet informative way.

Now, by visiting, you can buy one of my books for $7.99. No gimmicks, no shipping and handling, just my signature, and this blog, where, in the true spirit of "service after the sale," you can ask me questions about training, racing, or anything running-related.

I guarantee that the $7.99 you spend will do more for your running than that $110 half marathon "bargain."