FRUNERGY

The cold weather season has arrived, and among many of the hardships winter weather brings, the difficulty of obtaining fresh fruits is always a concern of mine.

Being an avid runner and an active athlete, I try to maintain a balanced diet, rich with colorful fruits and vegetables. I grow my own rather large garden during the summer months, and I try to buy fresh fruit whenever possible.

I am constantly looking for ways to remain healthy and to maintain my competitive edge as I age.

Recently, I bought a product that enables me to receive more than my daily requirement of essential fruits.


The product is Harmony Frunergy Vitamin C Powdered Fruit Drink Mix, for more information, please find the official website to better understand the product.https://naturecare.life/harmony-prebiotic
https://naturecare.life/harmony-frunergy. It is also available on Amazon.

Frunergy contains a blend of 16 fruits in one serving. Yes, 16 different fruits.

They are,

Acerola                             
Cherry
Watermelon
Pear
Mango
Strawberry
Papaya
Tangerine
Apricot
Apple
Grape
Grapefruit
Orange
Pineapple
Lemon
Lime


This product is rich in vitamin C, it is 100% natural, and it is easy to use.

I simply tear open a packet, pour it into water, or an energy drink, usually before a workout. The drink provides me with more energy, and I actually feel better. My wife felt a cold coming on the other day, drank a glass of Frunergy, and the cold never amounted to anything.

Frunergy tastes somewhat sour, due to acerola, an energy rich fruit, loaded with vitamin C, but, otherwise, it is quite tasty.


This is a great product and an excellent way of getting the vitamin C and other nutrients we all need due to our busy lifestyles.

Check out their website, https://naturecare.life/harmony-frunergy, for more information.



 

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.

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.

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.

BENEFITS TO LAST A LIFETIME

After 40 years, I still get it.

At a social event, the grocery store, or from a stranger on the street.

"Are you still running?"

My reply?

Something like, "If I'm still vertical, I'm running."

"You runners are crazy," is often the response.

Well...the latest statistics, as reported last week by the Centers for Disease Control and Prevention, in two articles published online by the Journal of the American Medical Association, indicate that over forty percent of American women are obese, as compared to thirty five percent of American men.

That's the bad news.

The good news is that more Americans are running and entering races, at distances from 5K to the marathon, than ever.

If you run, contrary to what the naysayers claim, you will not, "Drop over," "Ruin your knees," or, during the winter months, "Freeze your lungs."

What you will do, however, is control your weight, lower your blood sugar, increase your blood flow, and strengthen your heart.

Running increases one's self-esteem, and it actually fortifies joints and ligaments, Running significantly decreases the chances of dying from cardiovascular disease, simply because when you run, you decrease your resting heart rate, so your heart doesn't have to work as hard.

Research has shown that running can raise your level of good cholesterol and increase lung capacity.

Diabetes, blood pressure, and osteoporosis can all be controlled by developing a running regimen. Running reduces the risk of having a stroke, by creating arteries that can become superhighways, and for women, running reduces the risk of breast cancer.

There are few positive ways of relieving stress that are better than running.

A bad day at work, family stress, or grief can all be relieved by going for a run. On the days of the birth of my children, on the day my father died, and on September 11, 2001, I dealt with happiness, sadness, and anger by lacing up my running shoes and taking to the streets.

When you run, you sleep better, and you eat healthier. Sometimes you need a supplement to enhance your protein needs. Checkout www.sprintbar.com.

Running is truly "The people's sport." It is inexpensive. Purchase a good pair of running shoes and you're ready to go. No matter how fast or slow you may be, you may enter a race in which you line up next to an Olympian. And, there is no retirement age. Canada's Ed Whitlock just set the world record for the mile run. He turned in a time of 7:18. Ed Whitlock is 85-years young!

Do not be intimidated. Running is for everybody. Start out by walking, then ease into a run. You don't have to "Look like a runner." If you have the motivation to begin a running program, you ARE a runner.

Running is as easy as putting one foot in front of the other. Once you begin to run, the benefits will last a lifetime.

THE BIG 1-0

Today is Dixie's birthday.

My chocolate Labrador Retriever is 10 years old.

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

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

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

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

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

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

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

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

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

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

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

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

Dixie and I are going for a birthday run now.

I hope we can go for many, many more.

RUN WITH ZEAL

Most of us love to train.

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

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

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

Check out Zeal. https://m.facebook.com/healthy-with-zeal-1740615302892158, or at: https://www.zurvita.com.

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

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

                    

 

MARATHON WEEKEND

Boston, Massachusetts is the epicenter of the running world at this moment. The thousands of runners, their families and friends, and the people of the city who adore them are mingling, and enjoying the sights and sounds of one of the world's great sporting events.

Runners will be treated like the special athletes they are, by pedestrians, police, waiters, and cab drivers. The people of Boston know and respect runners. And, they know and respect an iconic event that has been conducted for the past 120 years.

On Monday, Patriots' Day, nearly one million spectators will cheer on the runners, in what could be described as one big block party. They will blast music, tunes like the 'Rocky' theme, 'Chariots of Fire,' and 'Born to Run,' from frat houses and front lawns. Water, orange slices, and wet cloths will be offered to runners by ordinary spectators. At Wellesley, thousands of girls from the college will display signs, scream at the runners, and even steal a hug or a kiss.

Boston College, Red Sox fans, and Commonwealth Avenue denizens will escort the runners into the city, where, they will make a right on Hereford, then a left on Boylston toward the greatest finish line of the greatest marathon on the face of the earth.

Monday's weather appears to be ok for both runners and spectators. A high temperature of 64 degrees is expected. Runners would prefer it to be a bit cooler, but 64 isn't too bad.

It's a great weekend in Boston.

But it will be a greater Monday.

EAT, SLEEP, RUN

     Like many of you, I'm kind of a running junkie, and I truly enjoy finding new, interesting, and different products.

Check out what I discovered at: https://teespring.com/runrepeat

 

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CHANGE?

The weather was magnificent for Berwick, Pennsylvania's 106th annual Run for the Diamonds race on Thanksgiving Day. Temperatures edged toward the 60-degree mark.

In fact, here in Pennsylvania, November of 2015 will be the warmest November on record. Yesterday I put up my outdoor Christmas decorations wearing short sleeves.

Now, we're all concerned about global warming and climate change, but as I gaze at the long-range forecast and El Nino predictions, I'll take it!

Running in temperatures that hover in the 40s and 50s is ideal. Snow and ice are not.

But, let's face it, climate change or not, enjoy the mild temperatures while they last. They are certain to be temporary.

 Keep an eye on that weather forecast. Continue running your speed workouts on your local track before (if you live in the north) it's covered with a blanket of snow. Plan those long runs, if you can, on the days when temperatures are mild.

So, take advantage of our temporary climate reprieve.

Winter's icy grip will arrive soon enough.

www.muldowneyrunning.net

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!

A WARNING FROM RUBY

Hi, my name is Ruby.

I'm a 7-year old Redbone Coonhound, and I live with my human mom and dad, Crissy and Joe, and with my big dog sister, Dixie, a 9-year old Labrador Retriever, in a place called Pottsville, which is in the eastern Appalachian Mountains of Pennsylvania.

Joe really likes to run, and he often takes me with him. I like to run, but when he takes me along in the mountain behind our house, I spend more time sniffing and chasing rabbits than I do running with him.

I hear Joe talking to his friends about fierce creatures he sometimes encounters when he runs on trails. He sees black snakes and copperhead snakes, and dogs that are not always friendly as I am. He's even seen a couple of black bears.

Well, I have a real warning for you runners. I like to chase squirrels, chipmunks and the aforementioned rabbits around my backyard, and a few weeks back I had an encounter with a groundhog that didn't fare too well for me, but was even worse for Mr. Groundhog.

But the fiercest of all creatures ambushed me last night.

If you ever encounter him when you are running, you better run in the other direction.

As I approached the strange beast in what I thought was a stealth-like manner, he got me.

The creature, which had a hide resembling a tuxedo-clad lounge singer from the Poconos, unleashed an acrid, foul smelling spray that burned my eyes and allowed him to escape.

Frustrated and feeling like a tear-gassed rioter, I approached the safety of my deck. Soon after my mom opened the door to let me in, she panicked. "It smells like something's on fire," she said.

Indeed, the smell was something like burnt rubber.

Whenever mom or dad seems upset, I scurry under the dining room table. Sure enough, dad knew something was amiss. He took one whiff of me and exclaimed, "Ruby was sprayed by a skunk."

Now I don't know a skunk from caviar, but I'll tell you this, My last 24 hours have been a nightmare.

First, I've been quarantined. No more going in mom and dad's room for a while.

Next, I have been subjected to numerous tomato juice baths. (although it doesn't taste too bad), and I've been lathered up with mixtures of baking soda and peroxide. And, what's worse, mom and dad seem to be avoiding me like the plague. And, I'm told that our house smells like that skunk character.

So, if you're out there for a nice run through the woods and you see a skunk, run like you've seen a striped, black and white ghost. A skunk is a nasty creature.

I'll take a groundhog any day.

AWARENESS

We runners try our best to maintain healthy lifestyles.

Sadly, however, twin killers threaten all of us. These killers care little about age, race, religion, or economic status.

These twin killers: heart disease and cancer have impacted the lives of all of us. We, our family members, or friends have suffered their devastating consequences.

Recently I received information from Christian Pickard at Bankers Health Group.

A Patient Education Tool for Breast Cancer Awareness Month, I believe, can be both helpful and instructive.

I share it with you now with the hope that it will not only raise awareness, but aid in prevention and understanding of this horrible disease.

"It’s that pink time of the year again! October is Breast Cancer Awareness Month. It’s easy to feel overwhelmed by the volume of stories and statistics about the disease that appear in the media this month. The news is filled with participants walking, running and golfing to raise awareness and funds for both breast cancer research and patient care.

At the same time, practitioners of all specialties can take advantage of this increased awareness to educate patients about disease mechanisms and warning signs. This infographic provides important facts, dispels a few myths and reminds your patients that early detection and better treatments do save lives."

http://bankershealthcaregroup.com/blog/2015/10/a-patient-education-tool-for-breast-cancer-awareness-month/

DO IT ANYWAY

Today is the birthday of a very special friend, Father Chris Zelonis.

I met Chris, a Roman Catholic priest, about two years ago. He is not only a man of God, but a voracious trainer, who began running competitively in 2009, and is now poised to crush the 3-hour marathon. He qualified, and will run his first Boston Marathon in April.

His amazing journey is told in the chapter of my latest book, Personal Best,  www.muldowneyrunning.com,  amazon.com/author/joemuldowney , in the chapter entitled, 'Extraordinary.'

Today, I posted this birthday message on his Facebook page.

No matter what religion one may follow, this message applies to us as runners.

It matters little what adversity comes our way. When it comes to running, we "Do it anyway."

Running is spiritual to us. When we run, we build. We reinvent. We forgive. We reflect.

It really is, when we run, not about "Them." Rather it is about us and whatever spiritual anchor we may cling to.

So to translate the words of this amazing, selfless woman, Mother Teresa, into the language of running:

When they say you can't, do it anyway.

When an injury, illness or personal tragedy stands in your way, do it anyway.

When age slows you down, and you cling to the times and races of the past, do it anyway.

When the finish line appears to lie a million miles away and your legs say no, do it anyway.

When the weather boils, freezes, or ices you, do it anyway.

Because, when it comes to running, we always want to do it...anyway.

TRAINING WITH OUR (BEST) FRIENDS

We all recognize the healthy benefits of running.

Running improves our physical health. It makes us feel better mentally.

Running reduces our stress. It allows us to appreciate nature and the beauty that surrounds us.

Running affords us the opportunity to live longer, and to live a better quality of life.

Many of us enjoy running with our friends.

But what about our "best" friends?

They deserve, and often appreciate the opportunity to train, and sometimes race, with us.

So, if your dogs are runners (I guess all dogs are runners), if you'd like your dogs to become runners, or would like to train them properly to enter a race with you someday, you should follow the exploits of Guinness and Dory, on their Facebook community page, Road to Twilight. https://www.facebook.com/Road-to-Twilight-1624622337807090. There, the dogs hope to share their training journey to inspire others to run with their dogs and to highlight what issues may arise and how to manage them best for the dogs.

Guinness is an 8 year old Australian Working Kelpie, who hails from near Toowoomba in Queensland, Australia. He's been running with his "mom," a veterinarian, for pretty much all his life since he was old enough. He prefers the trails more than road running. His favorite food is chicken and his favorite place to be is on the couch cuddled up next to his mom. He has completed the Twilight Half Marathon twice, as well as a number of 5k and 10k fun runs. His doggie family include Cinnabar the Australian Cattle Dog (who has run two half marathons too, but at 10 years old now prefers the shorter distances) and two Whippets, Tiger and Sherbet, who have done a few 10k fun runs.

Dory is a 3 year old Dalmatian from New South Wales. He lives with Dougal the Jack Russell Terrier, who has participated in agility competitions and is a regular participant in park runs. She has also completed several 7km fun runs and is often cheered during a run with "Spotty Dog!"

On their Facebook page, the dogs hope to share their training journey to inspire others to run with their dogs and to highlight what issues may arise and how to manage them best for the dogs. Audrey, "mom" to these fine athletes, says, "As a vet, I've seen so many dogs improve their physical and mental health from running - one that really sticks in my mind is a dog with very severe separation anxiety who was so relaxed and happy after a 10k run! Those endorphins are just so good!"

Sounds like the effect that running has on all of us.

Running makes us feel good.

If you want to feel good about our best friends, visit Guinness' and Dory's Facebook page, https://www.facebook.com/Road-to-Twilight-1624622337807090.

You'll be inspired.

ENJOY!

The last full week of August is here, and although the first official day of Autumn is still nearly a month away, the oppressive, steamy days of summer are, for the most part, behind us.

Mornings will begin to cool, humidity will dissipate, and cool breezes will make for faster, more pleasant miles.

Get ready, because the next couple of months offer the best days to train and race.

If you have maintained your fitness level throughout the lazy, hazy days of summer, now is the time to launch your fall training.

Remember to pay attention to the two most essential components of your training regimen: speed work and long runs. I address both in my book, Personal Best, www.muldowneyrunning.com, in the chapter entitled 'Super Sevens,' and throughout my personal training programs on Fiverr, www.fiverr.com, within my Running Shorts gigs.

I have always preferred to conduct my speed workouts during the middle of the week; while I prefer to complete my long runs on the weekends.

There are many races to choose from these days, but try to resist the temptation to overrace. Select your races carefully. When you do, you won't kick yourself, or wear down your fellow competitors with the worn out phrase, "I would have run faster today, but I ran a 15-miler on Tuesday." Do yourself and everyone else a favor and run your long run on Sunday, then go out with fresh legs and run a race TWO weeks later.

Similarly, give yourself at least three days after your speed work before you race. Do your speed work no later than Wednesday if you're racing on Saturday.

Map out your fall races now. If you plan to run a marathon in November, find a half marathon to run as a barometer of your fitness level.

I believe that our best running days lie ahead of us. That is particularly true as we enter this glorious running season.

Enjoy!

$750 or $250 JUST TO FINISH?

We all know there are many, many races out there, but there's one classic race that offers uniquely crafted, hand-made pottery awards, cash prizes to top finishers, dri-fit T-shirts, plenty of good food and cold beverages, AND...the opportunity to walk home with a check for $750 or $250, just for finishing the race!!!

If you live near Chambersburg, a small town in the beautiful region of south-central Pennsyvania, near historic Gettysburg, you owe it to yourself to run the 28th Annual Tom Ausherman Memorial 5-Mile race.

The course is flat, fast, and USATF certified. The race is superbly organized by John Ausherman, a veteran runner, and former 2:24 marathoner. People of the town are friendly, the post-race party is awesome, and the unique awards are plentiful.

Two weeks from tomorrow, Saturday, August 8, at 8:30 a.m., the 28th Annual Tom Ausherman Memorial 5-Mile run will be held. At the conclusion of the awards ceremony, a random prize of $750 and $250 will be awarded to two lucky race finishers. Hope to see you at this great race. For more details, go to their website: http://www.ausherman5miles.com/

COOL DOWN...LIKE A TRIPLE CROWN

It;s that time of year.

Heat is smothering runners in many parts of the United States, and we are still a few days away from the official start of summer.

This morning, avid runner, Ken Shapiro, from Oviedo, Florida, posted that is was a steamy 79 degrees when he began his 10-mile training run at 5:00 a.m. A cool 97 degree day today will be followed by three consecutive days when the temperatures are expected to reach 99 degrees in the Sunshine State.

At Myrtle Beach, South Carolina, where I'll be headed on Saturday, temperatures will hover in the mid to high 90s for the next week or so.

Don't beat yourself up. Practice all the necessary means of staying relatively cool and safe during periods of tropical temperatures. Try to run in the morning or evening. Seek shade whenever possible, and stay hydrated. Resign yourself to the fact that your workout and race times will suffer as temperatures rise, and use these days as "maintenance" days. Maintain your fitness and try not to slide back.

Back in the last century, in 1980 to be exact, I was afforded the opportunity to run and spend some time with a superior runner, and a great, personable individual.

New Zealand's Rod Dixon captured the bronze medal in the 1500 meters at the 1972 Olympics, and went on to win the 1983 New York City Marathon.

 In 1980, world-class runners were not yet "professionals," so Rod Dixon received sponsorship from an athletic store chain to train near Reading, Pennsylvania, a city 35 miles south of my home.

Among the many things I learned from this Olympian was an easy method of coping with hot weather training.

Simply, one can employ a technique that Triple Crown winner, American Pharoah, has used.

Finish your training run and go directly to your garden hose.

Rod Dixon told me, "If it works for horses, it can work for you."

Spray that garden hose on your tired, sore legs, from your hips to your feet, for as long as you feel is necessary.

The cool spray will drop your overall body temperature, but what's more important, it will reduce inflammation in your legs, and freshen you up for your next workout.

It's the same concept as an ice bath, but a lot less painful.

So, stay safe and hydrated during this summer heat, and even though we may not rank as a Triple Crown champion, at least we can cool down like one.

www.muldowneyrunning.com

THEY DID IT!

They did it! 

100-mile ride around Lake Tahoe. and $7800 for Team in Training.

 Congratulations to my daughter, Kelly, and my son-in-law Mike!