NO SWEAT!

My wife has always been the ultimate cross trainer.

For nearly 40 years, I have been grinded out the miles through running, she has taken a much more practical approach to training.

She runs, lifts weights, practices yoga, power walks, and logs miles on the elliptical, usually cranking the machine to the steepest incline.

During most of these endeavors, she is bothered by sweat pouring down her face, or hair flying into her eyes.

Recently, she solved those problems by purchasing several headbands from the Ohio Fitness Garage, https://ohiofitnessgarage.com/collections/headbands, an American company that sells a variety of products, and has now designed a perfect, non-slip headband.

The Ohio Fitness Garage headbands are not your headbands of the last century. They come in widths of one-half or one inch, are made from a non-slip silicon that keeps the headband firmly in place, no matter what the activity. The headband holds hair back during workouts, preventing obstruction of vision.

After her first workout wearing her new Ohio Fitness  Garage headband, my wife was extremely pleased that the headband did not slip and her hair was held in place.

One size fits all, and the headbands are machine washable.

Ohio Fitness Garage headbands are sold in multipacks of two or four, depending on the width, and they are reasonably priced.

Visit the Ohio Fitness Garage, https://ohiofitnessgarage.com/collections/headbands, and check out these high quality headbands. With the Holiday season approaching, these headbands are an ideal gift for the active women in your life.

GOOD SOLES

It all starts with your feet.

Whether you run, walk, hike, golf, or play a team sport, if your feet are not well supported you will, at best be uncomfortable. At worst you will risk getting injured.

Recently I tried a pair of athletic insoles from CC FOOT. These are excellent insoles.

CC FOOT insoles are full length non-slip orthotic Insoles that offer excellent arch support. They are ideal if you suffer from Plantar Fasciitis, heel spurs, if you have flat feet, or suffer from any foot pain.

These insoles do not slip or slide, offering greater stability and comfort. They are sized for men and women, and they fit into sport shoes, casual shoes, hiking boots, work and canvas shoes.

For better softness and cushioning performance, CC FOOT insoles are thicker than ordinary insoles.  The orthotic insoles effectively stabilize the foot to relieve pain caused by flat feet, and overpronation, bunions, arthritis, and diabetes, as well as heel and metatarsal pain. Comfortably padded, the inserts are also helpful in relieving leg and back pain.


Like many of you, my running shoes do not smell very good after a few workouts. I found that my CC FOOT inserts kept my running shoes smelling fresh. I researched and found that they use a combination of Orth Olite material and activated carbon so as to ensure the refreshing of the foot after exercise. The insoles also use"Poron" foam in the heel and soles of the feet. Poron foam is known to have a material that increases the resilience and can effectively absorb excess impact during exercise, increasing the protection of knees and ankles.

CC FOOT insoles are made from high quality materials and the company promises you will be 100% satisfied with their product.

These insoles are ideal if you lead an active lifestyle or if you just want your feet to feel more comfortable.

Give them a try.

CC FOOT insoles are available at Amazon. Use this link.


https://www.amazon.com/gp/product/B07DN8QZX6?pf_rd_p=d1f45e03-8b73-4c9a-9beb-4819111bef9a&pf_rd_r=3GBGE9RRM8K6SBM4GKVM

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.

 

COURAGE EARNS THE BRONZE

Following is an article that I wrote today about NCAA track and field bronze medal winner in the steeplechase, Paige Stoner.

EUGENE, Ore. — Prior to the finals of the women’s 3,000-meter steeplechase at Saturday’s NCAA Division I Track and Field Championships held at historic Hayward Field, Pottsville Area graduate Paige Stoner had to make a bold decision.

Her choices were to sit back and let the favorite, Boise State’s Allie Ostrander, dictate the pace, or go for broke and challenge the reigning steeplechase champion.

Like she has all season, Stoner chose the latter and went for the win.

The 3,000-meter steeplechase, which derives its name from the horse racing steeplechase, is a brutal event. The distance is a little less than two miles, within which runners must hurdle a total of 28 immovable, 30-inch high barriers as well as a 12-foot wide water jump on all seven laps. After the legs fatigue, hurdling the barriers becomes increasingly difficult, causing many a runner to trip and fall to the track.

The Syracuse University junior placed third in the event in a personal-best time of 9 minutes, 46 seconds. It was the perfect cap to what has been a superb season for Stoner in nearly every race she has run.

In the fall, Stoner proved herself to be one of the top harriers in the country in her final year of eligibility in cross country.

At the Atlantic Coast Conference Cross Country Championships in Louisville, Kentucky, she battled
Dorcas Wasike, a Kenyan native running for the University of Louisville. Stoner found another gear in the last 100 meters of the race and prevailed in a time of 19:52 on the 6-kilometer course, capturing the ACC championship.

In miserable conditions, she placed second at regionals in Buffalo, New York, then she went on to run the exact same time of 19:52 to earn a 17th-place finish at the NCAA Championships.
Stoner’s success continued throughout her indoor season, when she raced at distances of 3K and 5K. In her own words, Stoner prefers an “honest” race over a tactical one. In a tactical race, competitors tend to bunch together at a relaxed pace, then as the race winds down, the runner with the fastest sprint usually prevails.

At Indoor Nationals held at Texas A&M, the race was a slower, tactical race, but Stoner placed 8th in a time of 16:02 for 5 kilometers, earning All-America honors.

During her outdoor season, Stoner competed in a grueling 10,000-meter race, which is 25 laps around the track. She ran a personal-best time of 33:55 and finished in 6th place.
In addition to being an accomplished runner, Stoner participated in soccer, gymnastics and swimming during her youth. She enjoys running the steeplechase because it appeals to her all-around athletic abilities.

She won her first steeplechase race of the season at the University of Virginia in late April, clocking a time of 9:57. Once again, she earned an ACC championship, winning the event and dropping her time to 9:50. A time of 9:48 at regionals earned her a spot at nationals.

Thursday evening, she ran easily in her qualifying heat, landing her in the steeplechase finals.
After the first lap of the finals race, Stoner’s face displayed grit and determination, as she remained right on the heels of Ostrander. Glancing side to side, and looking up at the large screen, she was surprised that the rest of the field was not brave enough to go for the win, as she and Ostrander were running far ahead of the pack.

With about 600 meters to go, however, the scorching pace took its toll. She could feel the strength leave her legs, and with 300 meters remaining she surrendered second place. In the end, Ostrander defended her title with an outstanding time of 9:29. Stoner finished third, 17 seconds back.

True to her hardscrabble Pennsylvania roots, Stoner ran a Rocky Balboa-style race. She challenged the champion, she made her work for the victory and she left nothing on the track. Stoner is the third best collegiate steeplechase runner in the nation.

Over the summer, Stoner will work as a counselor at a Christian cross country camp. Faith is a major part of her running. She will then travel to Switzerland with a group of runners from Athletes in Action to compete against elite European runners.

Stoner has a year of track eligibility remaining. Although she enjoys running the steeplechase, she said she needs to work harder on her hurdling technique if she is to improve. She has the speed and strength to run the steeplechase, the 5,000 meters or the 10,000 meters.

Whatever long distance race Stoner elects to run, she will compete with a deep faith, gritty determination and a foundation of hard work.

Look for her again at nationals next year and remember that the 2020 Olympic Games are only two years away.

TRAVEL EASE

On the 4th of July I will be flying out of the Baltimore-Washington International Airport, and I have just made a purchase on Amazon that will ease some of my traveling woes. From now on, whenever I travel, I'm taking my YMWILL Portable Silicon Travel Bottle Set https://www.amazon.com/YMWILL-Portable-Silicone-Travel-bottles/dp/B07BQC687N",  with me.

These 3 ounce, lightweight, silicon travel bottles conform to the TSA standards, so there are no worries when you prepare to board the airplane. I like that the Travel Bottle has a wide mouth so that I can easily fill and clean it. The bottle also has a leak-proof, three-layer design that is triple-sealed, soft and flexible.

I use the travel bottles when I go to the gym: One for my shampoo and another for my liquid soap. Rather than buying expensive travel-size toiletries, I simple fill my Travel Bottles, rinse them when they're empty, then fill them back up. These bottles are ideal for camping, and the can be used for baby food, salad dressing, and sauces.

The YMWILL Portable Silicon Travel Bottle Set is a great inexpensive, no fuss way to take your toiletries with you wherever you go. This is a great gift for dad or the grad.

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.”

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.

HISTORIC CHAMPIONSHIP SEASON

It was one year in the making.

At Norlo Park, near Chambersburg, the site of the Penn State University Athletic Conference championship meet on the last weekend of October 2016, Penn State Schuylkill’s women’s cross country team boarded the team bus with bitter disappointment. Much was within their grasp, but they left the race empty-handed.

Schuylkill’s top runner, freshman Alexis Luna, a Shenandoah Valley graduate, valiantly challenged the league’s top runner, Scranton’s Alicia Kasson, before falling short over the last half-mile to lose the race by a 5-second margin.

As a team, Schuylkill’s women fell to Mont Alto by a mere three points.

After avenging both defeats at the United States Collegiate Athletic Association National Championship in Virginia Beach, Virginia, two weeks later, Luna and teammates Casey Gregory and Justice Demitro vowed to exact revenge in the 2017 season.

They began their quest in early July by getting together for informal training sessions. Then, in early August, Luna texted me with an announcement that her friend and two-time PIAA Cross Country Championships qualifier Carly Teaschenko of Shenandoah Valley would be joining the team.

In addition, the team bolstered its talent by adding two local freshmen: Jennie Li from North Schuylkill and Kristen Lowe, a Minersville graduate.

The team went undefeated in PSUAC meets throughout the season, and Luna led the squad in all but one race. At the Brandywine Invitational, as she and Teaschenko paced each other, Luna announced that she, “Just didn’t have it” that day, and Teaschenko took the honors.

As the season went on, Luna earned the PSUAC Runner of the Week honor three times and Teaschenko won the award once.

Last Saturday, in the rematch at Norlo Park for the 2017 PSUAC championship, a year of hard work and determination paid off.

Luna capped a magnificent season by winning the race, with Teaschenko placing second, only six seconds behind. Throughout the race, the two teammates and friends paced each other, leaving the competition behind.

Sophomore Casey Gregory ran her fastest time of the year, placing seventh and earning first-team All-Conference honors along with Luna and Teaschenko. Team captain Justice Demitro ran her fastest 6K ever and placed 11th, while Li finished 14th. They both earned second-team All-PSUAC honors. Lowe captured 16th place.

Penn State Schuylkill won the team title and avenged last year’s narrow defeat. This is the first team in Penn State Schuylkill’s history to win a PSUAC cross country championship.

The conference champions will now compete against more than 50 teams from small colleges across the country at the USCAA National Championships in Virginia Beach on Nov. 10. Last year Penn State Schuylkill placed 16th. The Lions are aiming for a top-10 finish this year.

Stoner wins ACC

Speaking of champions, Pottsville Area’s Paige Stoner is the 2017 Atlantic Coast Conference cross country champion.

Running for Syracuse University, Stoner won the conference championship last Friday, covering the 6-kilometer course in a sizzling time of 19:52. Congratulations to Paige on this remarkable championship run.

(Muldowney is an avid runner and head coach of the Penn State Schuylkill cross country teams)

CARD BLOCR

My 20th century wallet has finally gone the way of the flip-phone.

The bulky dinosaur has bulged from my back pocket for years, and it was time to move on.

When I purchase an item, since I rarely use cash these days, I fumble through my credit cards, or flip to the other side of the leather leviathan in order to find my driver's license.

And, during a workout, I refuse to carry a bulky wallet.

So, I have happily leaped into the 21st century with my recent purchase of the Card Blocr, by Conceal Plus.

The Card Blocr is made from a sleek aluminum and titanium alloy. It is lightweight, thin, and will fit into an arm band, with my phone, during a workout.

Card Blocr protects your important plastic cards against distortion and break. It also shields against NFC (Near Field Communication) and RFID (Radio Frequency Identification).

Card Blocr can hold up to 6 cards. I usually carry my bank card, a credit card, and my driver's license, and I'm good to go.

Cards slide out easily, using the handle at the bottom of the Card Blocr. Use your card, lightly press the cards, and they will lock into place after use.

The Card Blocr can be cleaned with a soft cloth and rinsed with cold water. Just let it dry and it is ready to be used again.

I like the light weight and the convenience of the Card Blocr. It really makes carrying a wallet a thing of the past.

Go to www.amazon.com, and type: 'card blocr.' The card blocr credit card holder will come up.

You will be glad you purchased this great new product.

                                                                  My Old Wallet

                                                                      Card Blocr

                                                                      CardBlocr-Open

jS RUNNING-WALKING TRACKER AND STEP COUNTER

On most days, we like to get out there and begin our workout with a minimum amount of hassle. We simply want to "Just start" our running or walking.

Being somewhat of a 'minimalist' when it comes to my workouts, I really like the jS Running-Walking Tracker and Step Counter because it's simple to use and easy to monitor while running.

At the start of the run, the simple touch of the "Start" button activates the app's running mode, where most activities are controlled by gestures. You can control your music, glance-free by double-tapping anywhere on the screen to play/pause music, swipe right/left to change tracks, and up and down to control volume.

I like the large, easy-to-read running metrics, which are color coded. You can choose to allow the screen to scroll through the metrics, or lock in on one metric, such as distance, pace or duration of the workout. Of course, you can also swipe through the other metrics if you choose.

There is a special mode for armband use where the angle of display can be adjusted to optimize the readout.

And, no other app offers the safety features like the jS Running-Walking Tracker and Step Counter.

The personal alarm function is designed to draw the attention of a passerby in case of an emergency. the alarm is easily triggered by pulling the headphones out of the device.

 An instant call emergency or a saved contact number is activated by using a simple tab and hold gesture.

SMS run details and location can be sent to a saved contact or to a loved one at the start of each run.

Finally, you can turn your iPhone to a side light when running at dusk or in the dark.

Check out the jS Running-Walking Tracker and Step Counter at the App Store. http://apple.co/2cYbMrU

You'll love this easy to use, safety-loaded app.

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.