IYZER SOCKS

During my forty years of competitive running I always contended that socks were the second most important piece of equipment, following closely behind a good pair of running shoes.

Bad socks can make a workout very uncomfortable, and they can absolutely ruin a race. Many a runner has suffered a race collapse thanks to a blister that formed due to a cheap pair of socks.

A good pair of socks should be lightweight, cushioned, and most importantly, dry. Socks that retain moisture can be at best uncomfortable, and at worst can cause blisters, and even frostbite during winter months.

A few weeks ago, I tried Iyzer socks. https://runningsocks.iyzer.com

Without a doubt, these are the best workout socks I have ever worn.

 Iyzer Competitive running socks feature CoolMax technology and super thin breathable mesh, a moisture wicking toe guard, with extra cushioning at the ball of the foot, and compression in the arch that serves as a natural orthotic.

These days I'm doing quite a bit of cross training, and on a bike ride through the mountain last week, I drove through a massive mud puddle. My Izyer socks dried in a matter of minutes, leaving my feet comfortable for the remainder of the ride.

For running, walking, competition, or even if you are on your feet all day, you will find Iyzer socks to be a sound investment for your feet.

Go to https://runningsocks.iyzer.com, and check out their special offers on these incredible socks.

 

A RUNNER FOR THE '80S; A RUNNER FOR NOW

Following is my column, written for the Republican Herald newspaper, published on May 11.

Among the 3,500 runners who ran the Yuengling Light Lager Jogger 5K on April 21 was Wayne Parfitt, a resident of Newport News, Virginia, and a 1983 graduate of Pottsville Area High School.
A distinguished cross country and track runner at Pottsville, Parfitt was a member of the 1982 cross country team that defeated the nearly invincible Blue Mountain team of harriers, snapping the Eagles’ remarkable streak of 144 consecutive dual-meet victories. He was invited by a group of Berks County runners to join their Junior Olympics team. That team went on the win the National Junior Olympics team title in 1982.

After graduation and before pursuing his higher education, Parfitt concentrated on running marathons. He ran his first marathon in Philadelphia at the age of 18, and a year later he returned to Philadelphia to turn in an incredible time of 2:31:09, earning him the No. 1 ranking in the country for marathon runners ages 19 and under.

Parfitt went on to run for Williamsport Area Community College. He ran for one year and became the state champion among Pennsylvania community college runners.

In 1986, Wayne Parfitt officially retired from running and competition.
Due to obligations associated with raising a family and pursuing a career, Parfitt “paused’’ his running pursuits, not for a year or two, but for 30 years.

When he returned to competition, he did so with a vengeance. In 2014, at age 49, he ran the Richmond Marathon in a time of 2:56. After an absence of 32 years, he returned to the Boston Marathon in 2016, and at age 52, he has achieved a personal age-group marathon time of 2:54:09, ranking him as one of the top over-50 marathon runners in the country.

At the Yuengling Light Lager Jogger 5K, Wayne made the 6½-hour drive from Virginia to run in his hometown for the first time since 1983. It was as if he just released the pause button. Parfitt won his age division, clocking a time of 19:28, placing 10th overall in the massive field of runners.
Wayne Parfitt quit running because, according to him, “It wasn’t fun anymore.” Today, his passion for the sport has returned, and the reason, as he states, is simple. “I found the fun again.”

RUNNING AND AMERICA'S OLDEST BREWERY

In less than three weeks, 3,500 runners will line Mahantongo Street for the 6th annual running of the Yuengling Light Lager 5K race Saturday, April 21.

As it has done with its beers, America’s oldest brewery has brewed a winning formula, hosting the largest 5K race in eastern Pennsylvania.

When registration opens for the Yuengling Light Lager Jogger 5K in October, the maximum capacity of runners is reached within about a week.

Runners enjoy the challenging race course that starts and finishes at America’s oldest brewery, the post-race block party, their Yuengling Light Lager Jogger-branded pint glass, official race T-shirt, the two free Yuengling Light Lagers for those age 21 and over, a chance to visit the Yuengling gift shop, and the opportunity to have their picture taken with company president, Dick Yuengling, who has attained rock star status among runners.

In addition, a portion of each participant’s entry fee is donated to Operation Gratitude, which annually sends more than 150,000 care packages filled with snacks, entertainment, hygiene and hand-made items, plus personal letters of appreciation, to new recruits, veterans, first responders, wounded warriors, care givers and to individually named U.S. service members deployed overseas.

The family of the oldest brewery in America has long been vested in the running community.
It has been my privilege to know Dick Yuengling since he was my Little League baseball coach many years ago. Back in the ’90s, when I was running races in southeast Florida, he graciously offered for me to stay at his condo near Fort Lauderdale, and I gratefully accepted.

Dick’s daughter, Jennifer, the sixth generation of Yuengling brewers, serves as vice president of operations for the Yuengling Brewery.

An excellent softball player at Pottsville High and Bucknell University, Jennifer took up running a few years ago and has now become an avid runner. She has run race distances from 8 kilometers to the half marathon. Although a full marathon may be in her future, running now serves as a stress release from raising a family as well as running a Fortune 500 company.

Approximately 15 years ago, with the help of one of their beer distributors near Tidewater, Virginia, Yuengling teamed up with the very popular Virginia Beach Marathon.

Today, the race is known as the Yuengling Shamrock Marathon, an entire weekend of running events that features an 8K, half marathon and a full 26.2-mile marathon. The weekend attracts more than 27,000 runners.

This year, the participants became the first to try Yuengling’s new product, Golden Pilsner, a delicious new brew that Jennifer Yuengling describes as a “lifestyle beer.” When talking about the Yuengling Shamrock Marathon she notes, “We’re not the biggest brewery, and it’s not the biggest race.”

But if you drink the beer and run the race, you’ll agree that quality beats quantity in both brewing beer and hosting a race.

Yuengling beer and running doesn’t end there.

Monday, registration opened for the 5th annual Yuengling Oktoberfest 5K Run/Walk, which will accompany the Oktoberfest festivities at ArtsQuest Center on SteelStacks Campus in historic Bethlehem, Pennsylvania.

The city of Pottsville has benefitted immensely from the presence of the Yuengling Brewery, and with 3,500 runners and their families descending upon the city, hotels, restaurants and business will see an increase in traffic on race weekend. Roma Pizza will offer specials to the runners, and The Wheel restaurant will feature post-race live entertainment.

Yuengling has helped put Pottsville on the map for beer-lovers, and runners as well.

ATHLETES GEL

Having suffered a complete hamstring tear in 2013, a mere three weeks after a successful effort at the Boston Marathon, my cascading injury cycle shifted to my left knee, probably a result of favoring a permanently weakened hamstring.

Meniscus surgery followed in 2015, and today, running as well as walking, is accompanied by pain, brought on by the onset of arthritis.

Physical therapy, hyaluronic acid injections, and an array of over-the counter topical ointments have failed to offer pain relief.

A few weeks ago, an Australian company, Athletes Gel, www.althetesgel.com, asked me to try their topical gel. Athletes Gel is all-natural ointment, which uses wintergreen, capsaicin, arnica, and clove. I’ve researched all of these anti-inflammatory medicines, and this product blends them together perfectly.  It smells great, dries fast, is non-greasy, water proof, does not stain, reduces inflammation quickly and activates pain relief minutes after applying directly to the skin.

I was using a popular brand-name capsaicin product on my knee when my sample of Athletes Gel arrived. The next day I applied Athletes Gel to my feeble knee, and the results were truly remarkable.

Athletes Gel seems to work instantly, and in addition to the pain reduction, it increased the flexibility in my knee.

I am rationing my sample until Athletes Gel hits the market on March 25.

If you suffer from pain or soreness from working out, from arthritis, or from every day overuse of muscles, I highly recommend Athletes Gel. Athletes Gel will help any athlete suffering from sprains, strains, external bruising and conditions relating to muscle fatigue, minor sports injuries and pain.

You’re going to be hearing more about this product in the coming weeks, as you will be hearing more from me. Thanks to Athletes Gel, I am able to run pain-free, thus my distance and frequency of workouts will increase.

Give Athletes Gel a try. You won’t be disappointed.

Visit them at: www.athletesgel.com.

ACC CHAMP AND ALL-AMERICAN

Following is a column I wrote, which was published today in the Republican Herald newspaper.

While some college students were spending their final days of summer vacation at the beach, Pottsville’s Paige Stoner, a senior cross country runner at Syracuse University, spent her August mornings and afternoons grinding out 70-mile weeks.

On the weekends she would toss in her weekly long run, a distance of 18 miles, in preparation for a season of high expectations.

After a successful track season, in which she placed 15th in the steeplechase at the NCAA Outdoor Track and Field Championships in Eugene, Oregon, for her 2017 cross country season, Stoner and her coaches, Chris Fox and Brian Bell, had mapped out an aggressive training plan that they hoped would maximize her extraordinary running skills.

Her season began with an invitational meet at Penn State. Still logging long, intense miles during the building block phase of her training, she placed second at the 6K distance.

Building speed and strength for races against the best runners in the country centered around workouts on Sweet Road, a challenging incline near the Syracuse campus. A typical workout would consist of a 4 to 5 mile run, with four minutes of hard running, followed by a short rest before beginning another four-minute interval. As the sessions neared their end, Coach Fox instructed Stoner to run at all-out race pace for the final four minutes.

Stoner’s next meet was held in Boston where she placed 24th, in a race that included many of the runners she would face at nationals.

On Oct. 28, Stoner ran the Atlantic Coast Conference championship meet in Louisville, Kentucky.

Her coach instructed her to, “Be patient, hang with the leaders, and don’t make a move until you have about 800 meters to go.”

She ran most of the race in a pack with four North Carolina State runners and a runner from Louisville. At the 4K mark, the race came down to Stoner and her Louisville adversary. With 300 meters to go, the Louisville runner surged into the lead, but Stoner responded, passing her with 100 meters to go and winning the ACC cross country championship with an extraordinary time of 19:52 on the 6K course. She finished a mere three seconds ahead of her opponent.

At the Northeast Regionals, held in Buffalo, New York, Stoner braved 20-degree temperatures and 30-mile-per-hour winds to place second and qualify for nationals.

A week later at the NCAA Championships held in Louisville, Kentucky, Paige Stoner, from Pottsville, Pennsylvania, faced the best collegiate runners in the nation and placed 17th, earning All-America honors.

Stoner is an exceptional runner and an excellent student. More than that, she is a humble young lady who, when asked what advice she would give to young runners who want to run like Paige Stoner, replied, “Don’t overdo it in high school. Run 30 to 35 miles a week, and keep it fun. Do other things. Swim and play Frisbee.”

We haven’t heard the last of Stoner. Track season is coming up in 2018, and she has another year of track eligibility in 2019.

Oh, and the next Summer Olympic Games will be held in 2020.

FAITH, FAMILY, FORTITUDE

Following is my column from the Republican Herald newspaper, which was published today.
Paige Stoner is a very talented, dedicated runner. The sky's the limit for this young  athlete.

Faith, family and fortitude.

Pottsville’s Paige Stoner has been guided by these beliefs throughout her stellar running career.

Stoner began running at the Hershey Youth Track and Field competition at the age of 10. By the time she reached eighth grade, she had won the state championship in both the 800- and 1,600-meter races. At Pottsville Area she won the Schuylkill League Cross Country championship all four years, earned the District 11 championship twice, and placed second at states as a freshman.

Her high school track credentials include league championships in the 1,600- and 3,200-meter races from freshman to senior year, a 3,200-meter relay team championship at the District 11 meet as a sophomore, and a 1,600- and 3,200-meter first-place medal as a senior.

At states, she placed third in the 3,200 as a senior with a time of 10:41. In her senior year at leagues she ran her personal-best 1,600-meter time of 4:56.

She credits the high level of competition in Pennsylvania as excellent preparation for collegiate running.

Stoner began her college career at Lipscomb University, a private Christian college in Nashville, Tennessee, where she competed for a year and a half. During that time, after turning in grueling months of high mileage training, she placed second in the Atlantic Sun Conference Cross Country Championships, as well as second in the 5K and steeplechase at the conference track and field championships. Unfortunately the mega-miles took their toll, and she suffered a stress fracture of her foot during her sophomore year.

Stoner decided to transfer to Syracuse University. Today, however, she still maintains friendships with many of her Lipscomb teammates, who share her deep Christian faith.

Syracuse head track and cross country coach Chris Fox knows a little something about running. He has run a 2:13 marathon and enjoyed a very successful 18-year professional running career.

Stoner credits the rigorous but sensible coaching of Fox and assistant coach Brien Bell as the reason for her success and her good running health at Syracuse. Intense six-mile hilly tempo runs, workouts that simulate the steady pace of racing, speedy track interval sessions and weekly long runs, as well as easy rest days, comprise her 60- to 65-mile training weeks.

During the 2016 cross country season, Stoner earned All-Atlantic Coast Conference honors, placing 17th in the ACC and 11th at regionals. She achieved a personal best of 20:32 in the 6K and missed nationals by a mere .02 of a second.

After a successful indoor track season in which she ran a personal best time of 16:05 in the 5K — good enough to place third in the ACC Indoor Championships — she set her sights on outdoor track.

Her 2017 outdoor track achievements include a personal-best time of 33:55 in the 10K and qualifying times for nationals in the 5K, 10K and the steeplechase.

At the NCAA Outdoor Track and Field Championships in Eugene, Oregon, in June, Stoner placed fourth in her heat in the steeplechase and 15th overall with a Syracuse school record time of 10:02. She missed qualifying for the finals by two seconds.

Stoner’s immediate goals include placing in the top three at the ACC Cross Country Championships and advancing to Nationals. In track, she is not sure if she will run the steeplechase or the 5K, but she would like to place in the top 10 at nationals.

For the long term, she would like to compete as a professional runner and earn a spot on the U.S. Olympic team.

Although they are extremely proud of their daughter, Stoner says her parents “never pressured me.” Her deceased grandfather, Bob Stoner, a member of the Pottsville Area High School Football Hall of Fame and a track runner, was, according to Paige, “her biggest fan.”

Paige Stoner is a humble champion. Faith, family and fortitude will always be the keys to her success.

THE LOSS OF A RUNNING LEGEND

Running icon, Ed Whitlock, died yesterday, at the age of 86. Below is a blog I wrote on November 27, 2015, entitled "In the Presence of Greatness," after having had the honor of meeting and speaking with Ed at the Berwick, Pennsylvania Run for the Diamonds on Thanksgiving Day 2015.

Ed Whitlock was humble and and gracious. We talked about training (he joked about the irony of his daily training route: a cemetery near his home), racing, and injuries. Ed never stretched, or cross-trained. When he got injured, he would take time off and pick up with his running when he felt he was healed.

After I published my blog, I received a thank-you email from Ed. You would have thought I had handed him a million dollars. 

How awesome was this man? Here's a sample of his times at various ages. 5K: 17:23, age 67. 18:21, age 73. Half marathon: 1:20:14, age 69, 1:22:03, age 70, 1:38:59, age 81. Marathon: 2:51:02, age 68, 2:54:48, age 73, 3:15:54, age 80, 3:56:33, age 85. 

Rest in peace, champ.

IN THE PRESENCE OF GREATNESS-November 27, 2015

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!

LINKED FITNESS Q&A

Recently I did a Q&A with my favorite fitness website, Linked Fitness. www.linkedfitness.com. Enjoy the read and check out this great site.

1) How long have you been running and what made you start?

I ran track and cross country in high school and college, but it was after I graduated from college in 1975 that I began to run seriously.

Having graduated from college and knowing that team sports were behind me, I enjoyed the freedom that running afforded me. I could train anytime, without having to worry about a partner or a team to train with.

I ran my first road race in the spring of 1976, and my first marathon later that year. With the exception of a few injuries, I haven’t stopped. I have kept a running logbook since 1976, and it tells me I have run over 122,000 miles in 41 years of competitive running.

Recently, I learned I rank 24th on a list of 38 runners who have run sub-3-hour marathons in five decades.

2) How do you motivate yourself to go out for a run?

Running has always been therapy for me. During my more competitive years, I wanted to train my best in order to race my best.

These days, as an older competitor, I realize that rest days are important, but if I miss an extended amount of time due to injury, I become anxious, and sometimes quite irritable.

In short, I love running so much that motivation has never really been an issue for me.

Related Article: How to Motivate Yourself to Run

3) Should I eat before a run? If yes, what do you recommend?

I adhere to the “2-hour” rule. If I plan to run at 9:00 a.m., I won’t eat anything after 7:00 a.m. I do recommend eating something prior to running as opposed to running on an empty stomach.

Keep it light, but I believe that some food in your body makes you stronger as you run.

4) Which part of my foot should I land on when running?

A distance runner should be running heel to toe, in a smooth, rolling motion. Sprinters should be on their toes; but not distance runners.

Remain relaxed, keeping your arms in the shape of the letter ‘L.’

5) Can I train for a race on a treadmill?

Absolutely!

Place the grade on the treadmill on 1% to simulate outdoor conditions, listen to music or watch television to reduce the boredom, and you’re all set.

A few years ago, an American from Alaska qualified for the Olympic marathon team by logging most of her training miles on the treadmill.

6) What tips would you give for running downhill?

Relax, allow gravity to propel you, keep your arms loose, and use the downhill as an opportunity to gather strength for the uphills and the remainder of the run.

7) Should I avoid running the day before a race?

That is an individual decision.

I have always run a couple of easy miles the day before a race, but a good friend of mine has run his most successful races when he takes a day or even two days off before the race.

Don’t leave your race out on the roads. Make sure you go into a race fresh and strong. If taking the day off from training the day before the race works best for you, then, by all means, do so.

8) Have you ever hit the wall in a marathon? What is the best way to avoid it?

I have run 54 marathons, and I have been fortunate to never have, “Hit the wall.” I attribute that good fortune to a training method I have adhered to for years.

When training for a marathon, it is simply not enough to turn in the long runs. Rather, my training was based on ‘quality’ long runs. For example, a sub-3-hour marathon averages out to about 6:56 per mile. If I ran four 20-milers in preparation for the sub-3-hour race, I would start with a 7:30 pace for the first 20-miler, then get close to a 7:00 pace for my final one.

Simulating race pace during your long runs can help you to avoid hitting the wall.

Related Article: Half Marathon Training: A Guide for Beginners

9) How do I know when to replace my running shoes?

If your sole wears down to the white midsole area. If, when you look at your shoes, they lean inward or outward, or simply if you can feel too much of the road beneath your feet, it’s time for new shoes.

Running shoes are a runner’s most important investment. Never try to squeeze extra miles out of you shoes. Doing so is inviting an injury.

10) What is your favourite race distance?

The marathon has always been my favourite event. Running a marathon is like baking a cake. If you use the proper ingredients and mix them correctly, you will create a masterpiece.

I enjoy locking into a pace and grinding it out. The marathon can be a race of attrition, and if you’re properly prepared, you will outlast the competition.

ARRS

If you enjoy reading running statistics, I mean every conceivable running statistic, there is a site you absolutely must visit.

The Association of Road Race Statisticians, ARRS, www.arrs.net, was created by Ken Young.
ARRS focuses on elite distance running at distances from 3000-meters and longer. ARRS has a huge date base of more than 900,000 performances from more than 160,000 races by more than 35,000 elite distance runners from around the world.

Simply put, if there is a legitimate running performance or achievement that is noteworthy or elite, you will find it on the ARRS site.

The task of compiling the mountains of data has pretty much fallen on Ken Young, as the influx of race results increases. Currently, he is seeking sponsors so that he can hire a programmer to structure the online data base. If you are interested in becoming a sponsor, contact Ken at: kenyoung@wildblue.net

You can also become a member of the ARRS for $50 a year. Members receive 50 issues of the Analytic Distance Runner, which is distributed to members through email, on a weekly basis. The newsletter contains comprehensive information about road, track, and cross country events.

Just like many road races and endurance events, the ARRS needs our support to continue to keep an accurate listing of distance running records.

Visit the site or contact Ken Young to learn more.

24 of 38

"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.

7 FOR '17

Following is an column that appeared in today's Republican Herald newspaper, published in Pottsville, Pennsylvania.

We are a little over a month into a year that, thus far, hasn’t been too bad for runners. Temperatures have been relative mild and snowfall has been minimal.

As you embark on your training for this calendar year, I would like to offer seven tips for ’17 that should make your running more productive and enjoyable

1. WRITE IT DOWN- I believe it is essential to keep an accurate log of your workouts. I've done so for over forty years. Write your workouts in a log/date book, on your computer, or on a calendar. Write a Russian novel, or keep it brief. However you choose to do it, writing it down allows you to study what works and what doesn't work for you, why you ran great or poorly, and any changes in workouts that may have caused you injury.

2. SPEED-We all love to get out there to take in the scenery, listen to music, or enjoy a workout with friends. But, once a week, on weeks when you're not racing, go to your local track or stay on the road, and run something fast. Intervals or tempo runs are fine, but if you want to race faster, speed work is a must.

3. GO LONG-Whether you are planning to run a 5K or a marathon, a weekly long run is essential. If you're running a 5K, your long run may be 6-8 miles; whereas for a marathon it could be 20 miles. (but not every week) Now here's the key. LSD, long, slow distance, is meaningless. Make your long runs count. If you are aiming to run a race at an 8:00 pace, run your long runs at an 8:30-8:45 pace. Long, slow distance makes long, slow runners.

4. PUMP IT UP-Running is great exercise from the waist down. Too many runners, however, neglect their upper bodies. Two or three times a week, design a 20-30 minute upper body lifting regimen that features low weight and high repetitions. Build strength, not bulk, so when your legs tire, your upper body can carry the day.

5. LISTEN TO YOUR BODY-Take a rest day if you feel a specific pain rather than soreness. Resting when the pain or illness occurs will keep you from missing much more time if the condition worsens.

6. SAVE YOUR MONEY-Stop racing so much!! Your body needs time to heal. If your goal is to run more races than anyone else, by all means, race every weekend. But if you like EARNING your hardware, by winning age group awards or more, then target and select your races and make them count. Quality, not quantity goes the distance.

7. ENJOY-Run a beer race, crawl under the barbed wire, dress in a tutu, do a zombie run. Keep it fun. Does this contradict the aforementioned Rule #6? Not at all. Select your races, but keep your running fun. Go to big races, but support small races. Both in training and racing, keep it fun, and you will enjoy this sport for a long, long time.

Have a happy and healthy 2017.

QUANTITY OR QUALITY?

Back in 1976 when I began my road racing career, I sometimes was forced to drive several hours to find a race.

Today, on any given weekend, I am able to locate several races within 45 minutes of my doorstep.

And that's a good thing.

I think.

Through my personal contacts and posts on various social media outlets, I hear about folks running back-to-back marathons. "Festivals," where one can remortgage the home and run a 5K, 10K, AND a half marathon on the same weekend. More and more races, all willing to take your bucks, while you water down your times and risk injury.

If you slow down, chances are you won't slow down.

Pick your races carefully.

If you are competing in more than two races a month, your times are suffering and your risk of injury is increasing.

Select fewer races and aim higher.

It's January, and in most places, it's cold. Dress properly, log big miles, and run one, yes one race, during the month.

Increase to two races in February, and continue with that schedule throughout the year.

If you plan to run a marathon or a half marathon, don't overrace during the month before the event; then, allow your legs to heal after the race. If you run a marathon, it takes one day for each mile of the race for your body to completely heal. In other words, you should wait a month before you race again.

Racing too much may increase your medal count, but it will inflate your times.

In the end, quality eclipses quantity every time.

Race less and your times WILL improve.

And, if you want an inexpensive, personal training plan, check out my gigs on Fiverr. www.fiverr.com. Go to Health and Fitness, and check out my Running Shorts training plans.

FOR '17...AGAIN...WRITE IT DOWN

Happy New Year to all.

My wish to all of you is to have a safe and healthy 2017, and that you have a year in which each day is a personal best.

'Baby write this down.

Take a little note.

To remind you in case you didn't know.

Tell yourself I love you and I don't want you to go.

 Baby write this down.'

George Strait

"Write this down"

I believe there are two things every runner needs to ensure success.

The first is easy. Shoes are critical. They are the runner's most essential piece of equipment. Shoes need to fit properly, be suited to a runner's gait, foot plant, size and weight. If you sustain an injury, look at your shoes. If they are excessively worn, or display an unusual wear pattern, it's time to get a new pair.

As essential, I believe, is the runner's logbook. I devoted a chapter to it in my book, 'Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever laced Up a Pair of Running Shoes." amazon.com/author/joemuldowney At my race expo seminars I sing the praises of a good, complete running logbook.

Now, we are a full sixteen years into the 21st century, and I realize that our GPS watches, computers, and phones have the ability to store our workouts, spitting out all sorts of vital statistics, but there is something about writing down one's workout that not only memorializes it, but allows one to see where one has been,, and map out where one might go.

In my desk, I have stored running logbooks since 1976, my first year of road racing. Thanks to the generosity of my local insurance agent, I receive a logbook (datebook) over the Holidays, and, by January 1, the old one is on the shelf and the new one is ready to go.

Your logbook can read simply: '6 miles, 45:00.' I always log the weather conditions, distance, time, and pace. My former running partner, Rob Crosswell's logbook read like a novel. On most days, he ran out of space, forcing the wordy description of his workout to be shoved off to the margin of the page.

By logging your workouts, you can look back and determine what type of training has worked for you. If you have sustained an injury, study your logbook from the weeks prior to the injury to determine if you have altered your workouts in any way. Your logbook can assist you in preventing an injury before it occurs. By reviewing your logbook, you can keep the workouts that bring success, and toss the ones that cause a bad race.

My logbooks tell me how I felt during a particular workout session. They tell me when I have run through knee-deep winter snow, through tropical storms, into gale-force winds, and through hot, humid Pennsylvania summer days.

I have recorded my training runs on beaches, islands, and through the mountains. I have chronicled two dog bites, the births of my children, the death of my dad, a broken foot, a devastating hamstring tendon tear, and an accumulation of over 121,000 total miles since I began this magnificent journey, some 40 years ago.

This is a very personal sport, and your logbook is a unique personal running diary. Like your shoes, your logbook is an essential piece of equipment, and it can be vital to your running success.

So, write it down.

BLACK FRIDAY RUN DEALS-II

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. This is the second year for Black Friday Run Deals. It was very popular last Holiday season.

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!

HELLO AGAIN

It's been a while, and my fingers have atrophied a bit, but I have had a few great weeks coaching a cross country team of which I am very proud.

Following is an article I wrote about the team, which appeared in the Republican Herald newspaper, in Pottsville, Pennsylvania, last week. And, at the end, are the results from the team's journey to USCAA Nationals last Friday.

Although long distance running and racing is an individual endeavor, simply the art of placing one foot in front of the other and going as fast as you can for as long as you can, competitors on a cross country team participate in the ultimate team sport.

Scoring a cross country meet is like scoring a golf match. In both sports, the lowest score wins. A cross country team may have as its top runner, a world-record holder, but securing a place near the front of the pack is the way a cross country meet is won. Five runners are required for scoring. If team A’s runners place 1^st, 3^rd, 4^th, 6^th, and 8^th, the slots are added up and the team score is 22. Team B’s runners finish in 2^nd, 5^th, 7^th, 9^th, and 10^th, for a score of 33. Therefore, team A wins the meet.

It has always been my contention that running races reflect the ideals of a democracy. All people begin at the same starting line. And, in a cross country meet, as in a democracy, the unique contribution of all the participants will affect the final outcome. In cross country, a team’s fifth runner is as valuable as the team’s fastest runner. Successful cross country teams need to produce at least five runners that place high, thus keeping the team score low.

During the past eight years I have been fortunate enough to coach several outstanding individual runners at Penn State Schuylkill. In 2013, Pottsville’s Haylee Burnhauser won the Penn State University Athletic Conference state championship, and went on to place 7^th at the United States Collegiate Athletic Association national meet, earning All-American status.

This year, with a men’s and women’s team comprised primarily of local athletes, Schuylkill’s runners made history by winning the Penn State Worthington Scranton Invitational meet on both the men’s and women’s side. The victory earned the teams an invitation to participate at USCAA Nationals, held in Virginia Beach, on November 11.

The women are led by Alexis Luna, a freshman from Shenandoah Valley. Alexis placed 2^nd at the PSUAC state meet, earning All-Conference status. Sophomore team captain Casey Renninger, a Schuylkill Haven Area graduate, finished 6^th at States in 2015 and 5^th this year, also earning All-Conference honors. Casey Gregory, a sophomore from Pottsville, placed 9^th at States, attaining 2^nd team All-Conference status. Sophomore, and Pottsville Area graduate, Justice Dimitro and Jodi Francis round out the team.

For the men, Freshman Hunter Firing, from Blue Mountain, led the team, and earned 2^nd team All-Conference honors. Nico Granito, a sophomore and team captain, is also a Blue Mountain graduate. Brett Rushannon, from Nativity, distinguished himself as a fine freshman runner. Josh White, a freshman from Shenandoah Valley splits his time between cross country and basketball. Tristan Dickey, a high school state qualifier in the 800-meter run, from Blue Mountain, is a sophomore. Matthew Renninger, from Schuylkill Haven Area, rounds out the top six runners who will compete at Nationals.

Max Figuerudo, and Vincent May, veterans who have served our country, and Augie Torres, are also members of the team.

From the sweltering days of August until the cool of November, these young men and women have logged hundreds of training miles, on the roads, trails, and the track. For their efforts, they will have the opportunity to run against other small college runners from 42 schools from across the country at Na

Virginia Beach-Penn State Schuylkill's Men's and Women's cross country teams participated at the United States Collegiate Athletic Association's national cross country championship meet on Friday.


For the women, Schuylkill's Alexis Luna was the top finisher among Penn State University Athletic Conference runners at the meet. Schuylkill's women's team also topped all the PSUAC schools. Luna placed 55th in the 198-runner field, with a time of 26:42 on the 6K course. Casey Renninger placed 87th in 28:30. Coral Kreiser finished 104th, with a time of 29:29, followed by Casey Gregory, who placed 126th, in 32:01. Justice Demitro placed 147th, with a time of 35:51. Schuylkilll finished 16th in a 36-team field.


For the men, Hunter Firing led Schuylkill's squad by placing 103rd, with a time of 31:43 on the 8K course. Nico Granito placed 117th, in 32:55. Brett Rushannon ran a 34:36 to place 133rd. Tristan Dickey finished 143rd, in 35:55, followed by Josh White, who ran 37:57 and placed 151st. Vince May covered the course in 41:20 and finished 163rd.


Virginia Beach-Penn State Schuylkill's Men's and Women's cross country teams participated at the United States Collegiate Athletic Association's national cross country championship meet on Friday.


For the women, Schuylkill's Alexis Luna was the top finisher among Penn State University Athletic Conference runners at the meet. Schuylkill's women's team also topped all the PSUAC schools. Luna placed 55th in the 198-runner field, with a time of 26:42 on the 6K course. Casey Renninger placed 87th in 28:30. Coral Kreiser finished 104th, with a time of 29:29, followed by Casey Gregory, who placed 126th, in 32:01. Justice Demitro placed 147th, with a time of 35:51. Schuylkilll finished 16th in a 36-team field.


For the men, Hunter Firing led Schuylkill's squad by placing 103rd, with a time of 31:43 on the 8K course. Nico Granito placed 117th, in 32:55. Brett Rushannon ran a 34:36 to place 133rd. Tristan Dickey finished 143rd, in 35:55, followed by Josh White, who ran 37:57 and placed 151st. Vince May covered the course in 41:20 and finished 163rd.


Schuylkill men placed 21st in a 32 team field.

 

RUN LIGHT, RUN SAFE

Autumn is here, and the days are getting shorter.

It's marathon season, and many runners are logging long training runs in preparation for their fall events.

Heavy traffic, distracted drivers, and fewer hours of daylight pose dangerous hazards to runners as they prepare for competition.

Safety needs to be our first priority.

The Dawise waist pack, available at: https://www.amazon.com/gp/aw/d/B01IRD3J5E/ref=mp_s_a_1_16?ie=UTF8&qid=1473438704&sr=8-16&pi=SY200_QL40&keywords=daswise&dpPl=1&dpID=516ExMji42L&ref=plSrch
is a lightweight running belt that enables you to carry your phone and other items, AND includes a safety light for increased visibility.

This iphone 6 plus running belt is made from extremely light materials hence a user will barely notice it they are wearing it. Although the material is lightweight, it is still very durable and resistant to wear and tear.

The Daswise waist pack with safety light is made from high-quality water-proof polyester material that is highly elastic and can stretch without tearing, ensuring that all your valuables and essentials are kept safe despite the weather conditions. The safety light will keep you visible to motorists.

It has enough storage to carry considerably large Smartphones such as Samsung Galaxy and iphone 6 plus. You can also carry additional items, like bank cards, energy bars and inhalers. It also uses 3 replaceable AG4/377 Batteries that can last up to 60 hours.

This running waist pack has an easy-to-use adjusting buckle that makes it expandable hence can fit any waist size. The buckle of our treadmill running belt is excellently designed hence is durable and insusceptible to breakage.

The Daswise waterproof running belt does not move around or disturb you while you are exercising. Its straps are made from soft but high quality material that wraps comfortably around your body.

The belt is available in three different colors: black, blue, and pink.


Stay safe, stylish, while you run by going to Amazon: https://www.amazon.com/gp/aw/d/B01IRD3J5E/ref=mp_s_a_1_16?ie=UTF8&qid=1473438704&sr=8-16&pi=SY200_QL40&keywords=daswise&dpPl=1&dpID=516ExMji42L&ref=plSrch
to order this inexpensive and practical running product.

 

GREAT RACE; GREAT CAUSE

The Speed The Light 5K Virtual 5K is a virtual race that can be run (or walked!) anytime and anywhere, even indoors on a treadmill. You can even breakup your virtual run into multiple runs if you would like.

Simply register for the run (https://www.eventbrite.com/e/speed-the-light-virtual-5k-tickets-27283927963), complete the distance at any time and anywhere you desire (don't forget to time yourself), and email us with your finish time. At the end of October we will mail you a finisher’s medal, a t-shirt with the event logo on it, and a $25 iTunes Gift Card (for our winner).

We accept results on the honor system, so you can track your distance and time however you like. The most accurate way to do this is by using a Running GPS watch, but there are also several free smartphone apps available for iPhones and Android devices that you may be interested in.

The cost of this event will be $35 per person. This will cover your shirt, medal, shipping and handeling and a donation to Speed The Light (STL). STL provides essential transportation and creative communication equipment for missionary evangelism. STL is the student-initiated, volunteer, charitable program that provides much-needed equipment to missionaries across the nation and in over 180 countries around the world. Since its beginning, STL has raised over $253 million for missionary equipment around the world. It has provided vehicles for organizations like Convoy of Hope (Disater Response) and F.R.E.E. International (Fighting Human Trafficking). For more information on STL check out www.stl.ag.org

We hope you can be apart of us Speeding Light to a dark world by running/jogging/or walking!

Have Questions? Contact Scott Laurain at Scott@ncalife.org

 

 

TOM AUSHERMAN 5-MILER

http://www.ausherman5miles.com/

Not many races have been around for 29 years, but this one has.

More random prizes, deep age-division awards, in plenty of age groups, cash prizes, food, beverages, and a lot of fun. Chambersburg, a quaint little town, near Gettysburg, is south-central Pennsylvania, is the place to race on Saturday.

 

 

"THE GREATEST" DOES IT AGAIN

A few months ago I called Ed Whitlock "The world's greatest athlete."

Ed keeps proving me right.

Yes, he's done it again.

Last Saturday, the 85-year old Canadian demolished another age group world record.

At the Ontario masters outdoor championships in Toronto, Whitlock ran a 5K in 24:03.99, breaking the previous mark by almost 50 seconds.

Whitlock owns just about every world age group in the 85-89 age division up to the half marathon.

Stay tuned, as I'm sure we'll be reporting another Ed Whitlock age group record again real soon.

Way to go Ed!

You are an inspiration to every runner.

HE'S DONE IT AGAIN!

Now, this is getting a bit redundant.

Last Friday evening, he did it again!

85-year old Canadian, Ed Whitlock, arguably the world's greatest athlete, did what he does best: set a world record.

At the Cambridge Classic Mile, held annually in Cambridge, Ontario, Whitlock obliterated the previous mile record for men aged 85 or over, by turning in a time of 7:18. The previous record was 8:04.07 held by Germany’s Josef Galia, set in 1985.

A bit ho-hum for Whitlock.

Did I mention that, back on April 24, at the Waterloo Half Marathon, Whitlock ran a time of 1:50:47, breaking the previous half marathon age group record by nine minutes?

Ed Whitlock is the first person over 70 to have broken three hours in the marathon when he ran 2:59:10 in 2003. Since turning 70, he has broken the three-hour barrier multiple times including a 2:54:48, at age 73. He holds age group records from the 1,500 meters to the marathon.

Ed Whitlock is remarkable.

What's more, having had the privilege of meeting him at Berwick's Run for the Diamonds last November, he is a very humble, gracious man. It was an honor be in his company.

Soon after meeting him at Berwick, I wrote a blog about it. The next day I received an email from Ed, thanking me for the kind words.

Congratulations to Ed Whitlock, and here's hoping he continues to rewrite the record books for many, many years to come.