BREATH EASY

I received my Respirfix Nasal Dilators on Friday morning and tried it out on my afternoon run.. As an aging runner, I am constantly searching for new products that will enhance my running performance. I inserted the Respirfix dilator prior to my workout, and I was astounded how well it worked. It actually did enhance my breathing.

On Saturday, I used my Respirfix Nasal Dilator on my 20 mile bike ride. Again, I was extremely pleased with the way it enabled me to breathe more easily.  I plan to use it on all my workouts in the future.

I also did some research and found that many European cyclists use this product.

I plan to use the Repirfix Nasal Dilators on all my workouts in the future.


 In addition, after working a long shift, my wife used the other set that came in the pack when she took a nap. She usually uses nasal spray to help her breathing and keep her from snoring. She was delighted when she was able to sleep soundly using the Respirfix dilator. We are sold on this product and plan to order again. I would highly recommend it.


Check it out at https://www.amazon.com/dp/B07HCQKNCY.


You are going to love this unique product.

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.

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.

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.

 

HONORING A FALLEN HERO

Following is my column, published in the Republican Herald newspaper today.

Memorial Day, a day set aside to honor those who have paid the ultimate price in order for all of us to enjoy our freedom, has just passed.

All who have served, particularly those who have given their lives for their country, deserve our thanks and respect.

Dating back to the Civil War, Schuylkill County has had its share of heroes who have selflessly devoted themselves to the cause of freedom.

Last year on June 2, we lost the bravest of the brave, Army Captain Jason B. Jones, 29, of Orwigsburg. He gave his life for his country, but a life that was filled with joy and giving continues through the efforts of his family and friends as they “pay forward” in a manner in which Jason would have been proud.

I have had the honor of knowing three generations of the Jones family, particularly Jason’s parents, Jay and Suzy. Jason was an A-student in my eighth-grade social studies class at Blue Mountain Middle School. He was an extraordinary athlete who eventually went on to become Blue Mountain’s scholar-athlete in 2003, and a young man who entered my class each day with a smile and a positive attitude.

Jason’s legacy lives on through many community projects. This coming weekend, anyone who wants to continue Captain Jones’ spirit of good works can do so by taking part in a race that truly benefits the local community.

The second annual Flag Day 5K and 1-Mile Fun Run, sponsored by the Blue Mountain Eagle Foundation, will be held Sunday, June 12, at 9 a.m. Registration begins at 8 a.m.

The race will start and finish at the Orwigsburg Memorial building. This is a wheel-measured 5K (3.1-mile) run/walk through Albright’s Woods and the walking paths around Blue Mountain Middle and Elementary schools. The course is mostly flat and shaded, with one hill. The 1-mile Fun Run will be held on Grove Street, starting and ending at the Memorial building.

All Flag Day 5K participants may choose to donate a portion of their entry fee to one of these Eagle Foundation Scholarships: The Captain Jason Jones Memorial Scholarship or the Leslie J. Schoffstall Memorial Scholarship.

Schoffstall was a 1979 Blue Mountain graduate and Blue Mountain Sports Hall of Fame member for her track accomplishments. Leslie served many years as a coach for the Blue Mountain track teams. She passed away earlier this year.

Awards are plentiful for participants in this event. In the 5K Run, prizes will be given to the top overall male and female and the top three males and females in each age group: 14& Under, 15-19, 20-29, 30-39, 40-49, 50-59, 60 & Over.

In the 1-Mile Fun Run/Walk, awards will be presented to the top overall male and female, with ribbons for all participants.

More information can be found on the race’s Facebook page: Blue Mountain Eagle Foundation Flag Day 5K. Online registration can be conducted at:
www.pretzelcitysports.com.

This is a terrific event, benefitting a great cause, in honor of a true local hero.

                                                                 Captain Jason Jones

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.

FIRST STEP

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.

 

It's 2016. A new year, with new goals, hopes and aspirations.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

 

 

 

 

YOUR BEST DAYS

2016 is upon us.

And, your best running days lie ahead.

Why?

Yes, we will become another year older. There may be times of setbacks. Our races may not always turn out the way we had hoped. There will be days when the weather will slap us in the face and it will be difficult to get out the door.

But...You WILL get out there. Because you can.

For nearly four months I was sidelined with a torn meniscus, which resulted in arthroscopic surgery.

It was hell!

Getting back out there proved to me how much I love to run.

Your best running days lie ahead whenever you can run on your favorite route, whether it be street, trail, mountain or beach.

Your best running days lie ahead when you stare Mother Nature in the eye and you win.

Your best running days lie ahead when you can run with friends, laughing, joking, and exchanging training tips.

Your best running days lie ahead when you are out there doing what 90% of the population can't do.

Your best running days lie ahead, and they begin anew tomorrow, in the new year of 2016.

Have a great 2016.

I'll be here to offer my advice, rants, guidance, and, sometimes humor.

Finally, here's an Irish blessing for the New Year.

"May those who love us, love us; and for those who don't love us, may God turn their hearts; and if

he doesn't turn their hearts, may he turn their ankles, so that we may know them by their limping."

GO PINLESS

Runners appreciate comfort and convenience, in our workouts, but especially in our race preparations.

Most runners, and I'm one of them, absolutely detest the process of pinning on our race bibs. It's tedious, and often difficult, in the hours before an event when we are jittery and nervous.

And once you purchase that coveted singlet, the one that you absolutely love to wear for races, you toss it in your car after you cross the finish line, sweat-covered and salty, only to remove the pins later, revealing permanent rust spots on your bright-colored garment.

Well, rust no more!

I've discovered a great new product that will allow you to go pinless...forever!

Pinrace Limited, www.Pinrace.com, a British company, has introduced a product that is making traditional and inconvenient safety pins obsolete.

The innovative fastening system features a pair of strong magnets which clasp onto each other through the fabric of the garment and race number holding it firmly in place, regardless of the sports the garments might be used for. Developed by runners, for runners, the Pinrace system quickly solves the host of problems that traditional safety pins cause for both veteran and novice runners alike. While they have been the go-to fastening system for many years, safety pins simply aren’t reliable, and they can damage expensive sportswear over time.

The idea behind the magnetic fastening clasps occurred to Manuel de Luque and Montserrat De Juan having experienced problems with the traditional safety pins first hand. De Luque first came up with the idea while running a race in Spain where he realized the extent of the damage the safety pins were causing to his sportswear and how uncomfortable they actually were.

 Montserrat, a veteran in the fitness industry, also experienced the same discomfort with the safety pins and thus the couple set about devising a solution to the discomfort and ineffectiveness of traditional safety pins and shortly thereafter the innovative Pinrace fastening system was born.

For additional information or to purchase the product please visit: https://www.pinrace.com/store to learn more.

I appreciate practical, simple products, and Pinrace fits the bill.

 

　

 

 

 

 

YOU'LL LOVE 'EM

  If you like reading this blog, you'll love my books. But don't take my word for it, check out the reviews on Amazon.

Great offer on my books at: www.muldowneyrunning.net. Order today and you'll receive the signed books for Christmas.

At Amazon, amazon.com/author/joemuldowney , you can purchase the books, including the Kindle version of 'Personal Best,' at a low price of $1.99.

Have a great, healthy Holiday season!  

1.	John M reviewed Personal Best very inspirational March 8, 2015 Coming back from an injury that sidelined me over the fall and winter, Joe reminds me what started my running career. Thanks, Joe! View on Amazon.com Add a comment View this book's reviews on Amazon.com
2.	Lindsay Richards reviewed Personal Best Highly recommend December 3, 2014 As a longtime runner who is trying to get back into the swing of almost-daily running, this book was just what the doctor ordered. You'll instantly be hooked as the author recounts his unforgettable experience on that tragic day at the Boston marathon in 2013. It's obvious that this veteran runner knows his stuff, and he's kind enough to share his knowledge (from watches to shoes to rest days to training programs, etc) with...Read More As a longtime runner who is trying to get back into the swing of almost-daily running, this book was just what the doctor ordered. You'll instantly be hooked as the author recounts his unforgettable experience on that tragic day at the Boston marathon in 2013. It's obvious that this veteran runner knows his stuff, and he's kind enough to share his knowledge (from watches to shoes to rest days to training programs, etc) with readers who are still hoping their best running days are ahead of them. Nestled in the middle of this helpful book are the stories of a few very inspirational (and animated!) runners who make you realize you CAN and should incorporate running into your busy life. Even if you've never run a step outside of middle school gym class, but you have always felt you wanted to get in the runner circle, this book will give you direction and supply some contacts (if you desire) to reach out for even more one on one advice.Show Less View on Amazon.com Add a comment View this book's reviews on Amazon.com
3.	Mark Will-Weber reviewed Personal Best Mark Will-Weber, author of "The Quotable Runner" and "Run for the Diamonds" December 3, 2014 I really enjoy Muldowney's writing on running, because he really speaks to the "Old School" runner and somehow manages to convey to new runners this important aspect of our sport: Why Running Matters. View on Amazon.com Add a comment View this book's reviews on Amazon.com
4.	Mike S. reviewed Personal Best 2 of 2 people found the following helpful Makes me want to lace up my shoes and run!! November 20, 2014 Personal Best is an excellent read for runners of all levels. Muldowney opens with an emotional look back at the tragic events at the Boston Marathon in 2013. From there he details ways in which a runner at any level can achieve his/her "personal best" in a foot race. Very inspiring and just the advice I needed going into my Fall marathon. Muldowney will make you want to get out on the road and/or sign up for another...Read More Personal Best is an excellent read for runners of all levels. Muldowney opens with an emotional look back at the tragic events at the Boston Marathon in 2013. From there he details ways in which a runner at any level can achieve his/her "personal best" in a foot race. Very inspiring and just the advice I needed going into my Fall marathon. Muldowney will make you want to get out on the road and/or sign up for another race. Highly recommend!!Show Less View on Amazon.com Add a comment View this book's reviews on Amazon.com
5.	Dr. J reviewed Personal Best it's a great book. Even if you have never run before ... November 20, 2014 Inspiring book, if you're a runner looking to be re energized, motivated, it's a great book. Even if you have never run before you will be touched by some person accounts. Easy read. True stories. View on Amazon.com Add a comment View this book's reviews on Amazon.com
6.	joan l stout reviewed Personal Best 1 of 1 people found the following helpful Read Personal Best to get your personal best! November 18, 2014 Joe's easy-to-read style makes this a fast read; then you'll want to read it again to catch all the "gems" found in its pages. If you are a runner, you will relate to so many of the joys, troubles and even tragedies found in Personal Best. If you know a runner, reading this will certainly help you figure out what makes your runner tick. Everyone will benefit from learning about the 2013 Boston Marathon bombing from the...Read More Joe's easy-to-read style makes this a fast read; then you'll want to read it again to catch all the "gems" found in its pages. If you are a runner, you will relate to so many of the joys, troubles and even tragedies found in Personal Best. If you know a runner, reading this will certainly help you figure out what makes your runner tick. Everyone will benefit from learning about the 2013 Boston Marathon bombing from the author's personal experience. I know it confirmed my desire to run Boston. I will certainly need to run my Personal Best to get there!.Show Less View on Amazon.com Add a comment View this book's reviews on Amazon.com
7.	J. Shapiro reviewed Personal Best 2 of 2 people found the following helpful Great relatable book for runners! November 14, 2014 Being a fellow runner, I absolutely love this book. I kept trying to push the like button! I enjoyed Joe's first one and as an experienced runner, once again I can relate to all that is written in this book. If you're a novice or an expert you will enjoy this book. -ken shapiro View on Amazon.com Add a comment View this book's reviews on Amazon.com
8.	Lindsay Richards reviewed Running Shorts: A Collection Of Stories And Advice For Anyone Who Has Ever Laced Up A Pair... Relatable and inspiring! November 14, 2014 Whether you were a runner in high school, or a newer runner currently training for a few local races, or perhaps you're a weekend warrior logging a few miles with your best running partners, or maybe even your best running days are behind you, you will absolutely relate to this illustrative book. Joe Muldowney paints a picture in your mind of his finest (and funniest) stories of the road that will have you quite literally laughing...Read More Whether you were a runner in high school, or a newer runner currently training for a few local races, or perhaps you're a weekend warrior logging a few miles with your best running partners, or maybe even your best running days are behind you, you will absolutely relate to this illustrative book. Joe Muldowney paints a picture in your mind of his finest (and funniest) stories of the road that will have you quite literally laughing out loud, then retelling them to your loved ones because you just can't keep these stories to yourself (nor can you make this stuff up!). His tone is positive and uplifting, so if you're debating whether or not you should head out for that run, pick up this book, read a chapter, and my best bet is you'll have a few miles in before your head hits the pillow that night. He also highlights experiences from local races as well as large, well known races, that may entice you to put them on your racing calendar, or will make you feel nostalgic because perhaps you once ran that race. As a decorated veteran runner, he provides nuggets of advice that we all can utilize regarding rest, injury, etc. As you read, you will feel like this quick witted author is your running companion (although sometimes you'll feel grateful you weren't on that specific run!), through stories of being hassled on the road, hearing "run forrest run" for the 1000th time, and even more. You will exclaim to yourself "exactly!" as you recognize how relatable this book is to us as a rare/unique breed-runners.Show Less View on Amazon.com Add a comment View this book's reviews on Amazon.com
9.	Drew reviewed Personal Best 2 of 2 people found the following helpful Fantastic read for all runners November 13, 2014 Fantastic read for all runners!! Great personal stories that people can relate, and training advice that is straight forward and easy to understand. I really enjoyed Joe discussing his mindset and approach while in training, running races or being injured. Great read for all types and level of runners. View on Amazon.com Add a comment View this book's reviews on Amazon.com
10.	janelle bingaman reviewed Personal Best 2 of 2 people found the following helpful Must read! November 12, 2014 As a new runner, I am always looking for tips and enjoy reading stories about runners I can relate to. I would highly recomend this book to any type of runner. A newbie or someone just looking to improve their game. It was an easy, enjoyable read, with quick tips you can put into action right away. Working on my personal best right now and it only keeps improving! View on Amazon.com Add a comment View this book's reviews on Amazon.com
11.	Christina Dermo reviewed Personal Best An amazing book. November 12, 2014 Joe has dedicated his running life to the pages of this book to help other runners. A must read. View on Amazon.com Add a comment View this book's reviews on Amazon.com
	Michael R. Dicello reviewed Personal Best Great Book for Runner's of all Abilities. November 11, 2014 A Great Book for Runners of all Abilities . The First Chapter alone is worth the price of the book View on Amazon.com Add a comment View this book's reviews on Amazon.com

A ONE-STOP RUNNING SITE

If you're like me, you are constantly searching for websites with like-minded people, who live and breathe running like we do.

We all wish that we could find a site that would keep us up to date on workout ideas, nutrition, shoes and gear, as well offering training plans and providing access to local running coaches.

Look no further, because that site is just a click away.

The site is: RunningCoaching.com. www.RunningCoaching.com

The site bills itself as "The World's Leading Community for Runners and Coaches," and after spending some time on the site, I agree with that claim.

RunningCoaching.com offers unlimited resources to both runners and coaches. Runners have the opportunity to share their knowledge and experience on the site. RunningCoaching.com offers easy-to-practice coaching information, as well as participation in their online discussion forum. You can create a member profile and connect with others.

And, the good news is, you can join their site and take advantage of these resources for FREE!

But there's more.

As a member of RunningCoaching.com, you will gain access to qualified and experienced coaches, as well as expert coaching articles and videos. You can check out information on running shoes and running gear. There are even downloadable materials available for your use.

And, if you're a coach, RunningCoaching.com affords you the opportunity to advertise to their online community, post a coaching service, reach clients who are looking for experienced coaches like you, and to attract clients with your coaching tips.

RunningCoaching.com is truly a one-stop running site. Visit today and join for free. You'll be glad you did.

www.RunningCoaching.com

 

 

AFFAIRS OF THE FEET

I'm about to make a confession.

It is something for which I am not proud.

Despite being old enough to know better, I continually go down this path, which often leads to ruin.

When a relationship is over, it is time to let go. But not for me. I hang on, clinging to hope. I refuse to let go, because, you see, I know I have finally found it. I am in a wonderful place and I need to hang on, to cherish what I have.

But a cruel fate often awaits.

I am jilted. Sometimes bitterly hurt, and often scarred.

Do I need professional help?

Not really.

I just need to use common sense.

You see, I become too attached to my running shoes.

I find a pair that fits just right, that offers me a lightweight ride, with just the right amount of support, and I simply can't let go.

Now, I'm not going to endorse or criticize any shoe company or model, because I have run the gamut of many throughout my career, but too often I have ignored my own mantra, "It starts with the shoes."

More often than not, when you feel unusual aches or pains, look at your shoes. Check the wear pattern. Outside of your knee aching? You may be cutting into the midsole of your shoe on the outside of the heel. Shin splints? Perhaps your shoes aren't flexible enough.

Don't be cheap. At the first sign of excessive wear, divorce yourself from your shoes and get a new pair.

Research is essential. Base your shoe selection on your weight, your foot strike, and the type of surface on which you usually run.

My problem is that I wed myself to a certain shoe. You know the shoe companies. They love to take one's favorite shoe and "improve" upon it. Often, the "new and improved" model is a much different shoe from the one you love. Therefore, if you like and are happy with a certain shoe model, buy several pair. Stock up, and you'll be satisfied for a long time.

Finally, I'm a huge proponent of the local running store. Usually staffed by runners like you, these stores offer advice, "test drives," and liberal return policies. You may pay a little more than if you buy online, but it is well worth it. Also, look around at your local races. Chances are your local running store sponsors many of them.

So, never remain in a bad relationship, but if you've found "The one," that's where you should stay.
The relationship between your shoes and you is essential to your running longevity.

www.muldowneyrunning.net

RELAX

If you've read some of my previous blogs, you may know where I'm going with this one.

We are fortunate that there are more opportunities for us to race at more race distances than ever before. On any given weekend, most of us have a choice of several races that are probably located pretty close to home.

But, with all due respect to the Santa, Jingle Bell, and Frosty events out there, now is the time to relax and give it a rest.

We all want to race our best each time we toe the starting line. In order to do so, every once in a while, we need to give our weary running bodies a rest and allow ourselves to heal.

There's no better time than right now!

It's the Holiday season. A time to decorate, go to parties, visit with friends, and even overindulge on occasion.

So, here you are at an enjoyable Christmas Party, but you're worried about standing on your feet, wolfing down that slice of pumpkin pie, having a beer, or staying out too late because you're registered for the Santa's Reindeer Jingle Bell Rock Snowflake 5K tomorrow.

Stay at the party, sleep in, decorate the house, then go for a training run at your leisure.

My formula has always been to rest from races for about four to six weeks around the Holidays.

Relax, take in a lot of football, read a good, inspirational book or two (of course I have perfect suggestion. Just visit www.muldowneyrunning.net), and appreciate the Holiday season for what it is: a time for family and friends, and a time of renewal.

After your self-imposed rest period, you can list those goals for the new year, and set out to achieve them, rested and refreshed.

Relax and pause the race button for a time. You'll race better when you do.

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!

GSRC-GREAT

 

 

                

In February, I met members of the Grand Strand Running Club in Myrtle Beach, and I promptly joined this terrific running club. If you live in, or plan to visit the Myrtle Beach area, contact a member of this club. They hold many group training runs, conduct and sponsor races, and truly promote running fellowship. I have enclosed a copy of the GSRC monthly newsletter for October. This is truly one terrific running club!

 

 

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Grand Strand Running Club Newsletter  Issue: #030 October 2015  Upcoming  GSRC Events     November 1:  Running Dead 5K Click here to register    November 21:  Race to Save Hearts 5K Click here to register    December 5: RiverTown Reindeer 5K Race Click here to register  *use discount code GSRC    January 1: New Year's Day Prediction Run 5K Click here to register      Quick Links Upcoming Races Group Runs Race Results Grand Prix Information Calendar of Events   Grand Prix Races  Jan 24: NMB Winter Run 5K OR 15K Feb 14: Myrtle Beach Marathon OR Half-Marathon Mar 7: BFF Pink Ribbon Run 5K and/or 10K March 28: Run for the Shelter 5K May 3: Cinco de Mayo 5K May 9: Little River May 5K  May 24: Brookgreen Gardens 5K July 4: Independence Day 8K Sep 12: Wounded Warriors 5K Oct 18: Myrtle Beach Mini-Marathon (half-marathon) Nov: 15 "Guy Osbourne Memorial" Turtle Strut 5K Click here to register *use discount code GSRC Nov 21: Race to Save Hearts 5K Click here to register Nov 26: Surfside Beach Turkey Trot 10K Click here to register Dec 5: Reindeer Run 5K Click here to register *use discount code GSRC Membership Information    Check your membership status and re-enroll online.  Log in at  www.grandstrandrunner.com  to check your status.    If you have any questions about membership,  please contact Membership Committee   Special Interest Volunteer Opportunities Volunteers are always welcome and needed. If you would like to volunteer for an upcoming event, click here.   GSRC Board Members President Roscoe Griffin Vice-President Murray Honick Treasurer Matthew Cutright Secretary Erin Walters *************** GSRC Committees Membership Jane Serues Race Director/Scholarships Jim Troxell Training Christine Rockey Battle at the Border Ryan Dion Kids Running Terry Layton Grand Prix Melissa Kavanagh Social Lorena Cutright Volunteers Kate Boucher  Communications/Marketing Dawn White **If you are interested in serving on one of the committees, please click here. Call to Nominations! Our annual Executive Board Member elections are coming up November 11. If you are interested in serving on the GSRC Executive Board (President, Vice-President, Secretary, Treasurer) or know someone who is, please email communications@grandstrandrunning.com with their name and desired position by November 1. As a courtesy, please ask potential candidates if they are interested in running prior to submitting their name. GSRC November Social is on November 11th. We will meet at the YMCA in MB at 5:45pm for a group run. The club will provide pizza and water or soda during the meeting. The meeting begins at 6:30pm. We need all members present for voting.  Click here to RSVP Join us for one of our weekly group runs.  Click here for weekly group runs list ********************************************* Dawn White-Editor   communications@grandstrandrunning.com Autumn Has Arrived!                   Joe Muldowney    Autumn has arrived in the Northern Hemisphere. And, for runners, what a glorious season it is! Arguably, the best running weather of the year will greet us for at least the next few months. Mornings will be crisp and cool. Many days will feature warm afternoon sun that's not too warm, as the sun moves farther away from us. In addition, runners, perhaps more than any other athletes, will not only witness, but will actually be a part of nature's amazing transformation, as days get shorter, colors change, and winds shift. Races will abound throughout the next few weeks, and blazing summer heat will no longer slow us down. Yes, we are going to be forced to 'layer up' our clothing, but the effort will be well worth it as we see our race times tumble. Don't squander these coming weeks. Select a couple of race distances you'd like to attack, and peak for those events. Don't fall victim to 'overracing,' rather, concentrate on the twin pillars of success: a weekly long run and a weekly speed workout during the weeks you don't race. Both workouts become much more pleasant during the fall months. And, when we reach the end of this season and the Winter Solstice raises its frozen head? Then it's time to reward yourself as you look back and contemplate your successes and setbacks of 2015. Use the holiday season to take a break for a couple of weeks, as you prepare to rededicate yourself for the new year. But, I'm getting ahead of myself. Enjoy this magnificent fall season. Appreciate the early morning chill. Enjoy the light air, as the humidity dissipates. Turn a long run into a longer run by taking advantage of the temperature change. Have fun with Halloween races, Turkey Trots, and Jingle Bell jaunts.  Be sure to be safe, reflective and bright as the days get shorter and daylight decreases. rain and race well. When you do, each day will be your personal best. **Joe Muldowney has been a competitive runner since 1976, owning a personal best marathon time of 2:22:54. He is a veteran of 54 marathons, 48 under the 3:00 mark, and 12 under 2:30. At age 57, he turned in a marathon time of 2:58:54. Joe has run the Boston Marathon 16 times, and in Personal Best, he writes his account of the events at the tragic 2013 race. Check out his website www.muldowneyrunning.com Welcome to our new partner! *The Parson's Table in Little River GSRC club members receive 15% off food per visit and receive a $25 gift certificate on their fifth visit. Click here for restaurant website Check out our full list of partners below and on the GSRC website. Welcome to these new club members! Trinady Avalos Daniella Garcia Jesse Garcia Jessica Garcia Victoria Garcia Deanna Jones Desirae Jones Ebony Livingston Frances Vaneeden Karen Biegon Janine Ryan Ashton Bassard Kennedy Bassard Lauren Bassard Aubrey Livingston Bryce Livingston John Livingston John Vincent Livingston Sydney Livingston Heather Checklick Natasha Guerra Whip Urbine Chelsey Richardson Trish Byrd Eric Caputo Heather Checklick Gwen Fowler William Golder James Hayes B. Thomas Kostiw Kelly Lee Beverly Marlowe Andries Morin Dorien Morin Jannake Morin Johan Morin Paul Morin Carl Sivertsen Colleen Trusdale Debbie Womble Annie Woodruff Janet Daul Amy Angel Maxton Stewart Tracer Stewart Volunteers needed for  our upcoming events!  September 13-November 29: 5K Training Group (Sundays at 3:00pm) November 1: Running of the Dead 5K November 21: Race to Save Hearts 5K If interested, please email volunteers@grandstrandrunning.com   GSRC November Social Date: November 11  Time: 5:45pm-Group Run; 6:30pm-Club meeting, elections, and pizza/soda/water Location: Claire Chapin Epps YMCA Myrtle Beach **We need all members to attend and participate in the voting for the GSRC Executive Board. Members also have an opportunity to sign up for GSRC committees. Click here to RSVP Check out our YouTube channel! Training Groups The 5K training group is in full swing and looking forward to their upcoming races! Mark your calendars for the next 5K training group beginning early January! Stay tuned for more details!  5K Training Group   Congratulations to all MB Mini Marathon/5K Finishers!  Special thanks to the expo and water stop volunteers!       And the winner is...Michael Cyganiewicz!  Michael was the most reflective at our Safety Run! Thanks to Asics and Black Dog Running Company for providing the prizes.  Click here for more Safety Run Pictures   A big thanks to Scott Fullex of Advanced Alternative Health & Wellness for allowing the club to use his facility for our CPR class. Special thanks to Christine Rockey for facilitating the CPR Certification class. Check out his website for more information. http://www.advalthealth.com/   Thanks to our partners! If you are interested in partnership opportunities, please email communications@grandstrandrunning.com for more information. Sports Radio 100.3 Black Dog Running Company Coastal Timing Asics Festival Promotions Coastal Race Productions The Parson's Table Matthew's Pancake House Troxell Chiropractic

Forward this email This email was sent to runnr@hotmail.com by communications@grandstrandrunning.com |   Update Profile/Email Address | Rapid removal with SafeUnsubscribe™ | About our service provider. Grand Strand Running Club | PO Box 3926 | Myrtle Beach | SC | 29577

 

 

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