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"I ain't old, but I've been around a long time."

From the song, "Been Around a Long Time," by Delbert McClinton.

Most days, when one opens their mail, it is filled with advertisements, political jokes or comments from friends, bills, and occasionally, something useful or informative.

On Saturday morning, as I perused my email, sipping my coffee on a cold March day, I received a message from Ken Young, president of the Association of Road Racing Statisticians. http://www.arrs.net/

The ARRS focuses on elite distance running at distances from 3000-meter and longer. Many of the statistics been generated from the ARRS database which has more than 900,000 performances from more than 160,000 races by more than 35,000 elite distance runners world-wide.

Mr. Young informed me that I earned 24th place on an all-time list of runners who have broken the 3-hour marathon mark for 5 different decades. http://www.arrs.net/TR_5Decades.htm

Indeed, I ran my very first 26.2-mile race at the Harrisburg Marathon in Pennsylvania, in November 1976, where I turned in a time of 2:49:06. In November 2010, I ran a time of 2:59:01 at the Philadelphia Marathon.

Following are my best times for each decade.

21 Nov 2010   2:59:01     Philadelphia PA/USA       Philadelphia
17 Apr 2006   2:55:33ax   Boston MA/USA             Boston
20 Apr 1992   2:33:52a    Boston MA/USA             Boston
18 Apr 1983   2:22:54a    Boston MA/USA             Boston
17 Apr 1978   2:29:21a    Boston MA/USA             Boston

Yes, I've been around a long time. But it's been a pretty good run.

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

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.

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.

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!

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DESTINATIONS

Back in the "Old days" of road racing, in the late '70's and early '80's, big races were few and far between. Many were "No-frill" events. Race expos and race goodies were non-existent.

Today, both major and small cities offer excellent races, virtually every weekend. Destination races have become quite popular, so, in this blog, I would like to offer my top ten list of "Destination," or "Bucket List" races, based on my experience.

The criteria I have included takes into consideration the race course itself, course beauty, crowd support, community support, amenities, and local charm. I have limited the list to North American destinations, and to distances of  9 miles or above (although most races include 5K events in their race weekends)

So, here goes. My top ten North American destinations every runner should include on their list.

10. The Gasparilla Distance Classic 15K in Tampa, Florida-Celebrating Tampa's pirate-history, this magnificent flat, fast race course is run along the Tampa Bay and features great crown support. Mid-February is a perfect time to get out of the winter cold and participate in this running festival.

9. The Bermuda Marathon and 10K-Back in the 80's I ran this race. The course is hilly, and, even in mid-January it was humid. But if you want to visit a beautiful, elegant island, Bermuda is the place. Pink sand and crystal-clear water. Don't worry about your race time; go to Bermuda to have a good time.

8. Yuengling Shamrock Marathon in Virginia Beach-I confess to a couple of biases here. First, I'm Irish, which means my DNA prevents me from missing a St. Paddy's Day celebration of any kind, and Yuengling Beer, America's Oldest Brewery, is located in my hometown of Pottsville, Pennsylvania. They simply brew good beer. The course is fast, the crowds are enthusiastic, and the post-race tent is about as big as Texas Stadium, with plenty of food and Yuengling beer for race finishers. The party is worth finishing for.

7. Niagara Falls International Marathon-The opportunity to start a marathon in one country and finish in another, as well as seeing one of the true natural wonders of the earth, make this a marathon worth running.

6. Pittsburgh Marathon-Beautiful city, great crowds, challenging course. This is a very nice race.

5. Myrtle Beach Marathon-It's fast, it's scenic, with fabulous views of the Atlantic Ocean. The volunteers are superb. Get this: It was cold at the start of this year's race, so the Grand Strand Running Club of Myrtle Beach provided a drop box at mile four so runners could shed clothing. It was provided for all runners and they could claim their clothing at the GSRC tent near the finish line.
The post-race festivities at the Myrtle Beach Marathon are fantastic.

4. Miami Marathon-Miami in January is a place most of us want to be. An enormous field for one of the most scenic courses I've ever run. Giant cruise ships, water vistas, an urban finish. Miami has it all.

3. Berwick's Run for the Diamonds-A 9-mile race, contested on Thanksgiving Day, since 1908. Nestled in the mountains of central Pennsylvania, the course is brutal, but the tradition is rich. Olympians have participated in this race for over a century. For the people of the small town of Berwick, this race is a Thanksgiving tradition. Packet pick up is held at the Elks Lodge, and Diamonds are awarded to top finishers. You cannot let your running days slip by without running Berwick's Run for the Diamonds.

2. Philadelphia Marathon-A terrific course. The Mayor sticks around for the entire race, high-fiving finishers. The Art Museum, the Rocky statue, Independence Hall, running along the Delaware and Schuylkill Rivers, a beer stand for runners near Manayunk. I could go on and on, but this is one fine race. The course is scenic, the crowds are raucous, and the finish, downhill, along the Ben Franklin Parkway, is iconic. Run this race. You'll love it.

1. Sixteen times for me is still not enough. It is, and always will be my favorite race. There is only one Boston Marathon. Run it, not so much for yourself, but to experience the unbelievable crowds. I've had more goose bumps than an entire flock of geese thanks to the Boston crowds. In every town, building up to a crescendo in the city itself, each runner is treated like an Olympic champion. Waitresses/waiters, police, folks on the street regard the marathon runners as rock stars. Sure you have to qualify, but perhaps you can raise money for a charity and gain entry into the race. There are all the others, then there's Boston. It is, in my estimation, the greatest footrace on the planet.

Of course, these races reflect my experiences.

What are yours?

Let me know, on this blog, or on my website: www.muldowneyrunning.com

Tell me about your favorite races.