ACC CHAMP AND ALL-AMERICAN

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

24 of 38

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

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

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

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

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

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

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

Following are my best times for each decade.

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

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

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.

TIME FOR YOUR PERSONAL BEST

Thanksgiving is upon us, the Winter Solstice is a month away, and right about now, you’re probably thinking about Christmas gift-buying.

If you're looking to purchase something for the runner on your Christmas list, I have an offer for you. You can pick up a gift for your runner for as little as $1.99!

Purchase the best stocking-stuffer ever by going to my Amazon page,   amazon.com/author/joemuldowney, where you can buy the Kindle version of my book, “Personal Best,” for only $1.99.

During my 40 years of competitive running, I have experienced the highs and lows of our sport. From a personal best marathon time of 2:22:54, to a devastating hamstring tear after the 2013 Boston Marathon, I have seen it all. I can personally guarantee you that my books will inspire you and help you to become a better runner.

Both of my books on running, “Running Shorts,” and “Personal Best,” are available at: www.amazon.com, as well as the site of my publisher, www.lulu.com. Lulu will be offering sales from now until Christmas.

And, from now until Christmas day, just drop me an email, at: runnr@hotmail.com, send me your address, and I will personally sign and send you BOTH books for the price of one: $14.99, and I’ll even pay the shipping and handling. If you want only one of the books, the price is $9.99, for books that are written by a runner, for runners.

Finally, if you, or a running friend wants to run a personal best time at any race distance from the 5K to the marathon, or if you simply want to get into shape for 2017, check out my gigs on: www.fiverr.com, where you can purchase a personalized training plan for as little as $5.00. Simply type “running training programs” into the search box, and it will take you to my gigs.

I have written training plans for runners from New Zealand to the Netherlands.

Check out reviews of my training plans, submitted by runners from all over the world at: https://www.fiverr.com/s2/bd1a006ea9.

I look forward to helping YOU achieve your personal best during the Holiday season and throughout the year.

 

 

 

RUN LIGHT, RUN SAFE

Autumn is here, and the days are getting shorter.

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

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

Safety needs to be our first priority.

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

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

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

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

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

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

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


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

 

GOOD TIMES IN RIO

The Games of the XXXI Olympiad, held in Rio last month have concluded.

Despite fears of crime, polluted water, and potential terrorism, the Olympic Games were held without incident.

America led the medal count, with American athletes earning 121 total medals. 46 gold medals were awarded to America, along with 37 silver and 38 bronze.

In recent years, American middle and long distance runners have been dominated in races ranging from the 800-meters to the marathon by athletes from the East African countries of Kenya and Ethiopia. In fact, athletes from countries all over the world have eclipsed us at the long distance running races in recent Olympic competitions. The Rio Olympics, however, marked a resurgence of American middle and long distance running power.

When American, Galen Rupp, of Oregon crossed the finish line in third place at the Olympic marathon, held on the final day of the Games, he earned America’s seventh medal in the middle and long distances. At the 2012 Olympic Games in London, American long distance runners brought home only two medals. This time around, American harriers captured two more medals in Rio than they had earned in the past four Olympics combined.

American Matt Centrowitz shocked the distance running world by besting the Kenyans and winning the 1500-meter (metric mile) event, snapping a 108-year American drought in the event, becoming the first U.S. runner to win the 1500-meters since 1908. Centrowitz bested the field by turning in a 50-second final lap.

The steeplechase is a nasty event. 3,000 meters in length, and features four hurdles as well as a water jump, which is 12-feet in length. It also is an event in which American runners are rarely competitive on the world stage.

At Rio, America’s Emma Coburn took the silver medal, becoming the first U.S. woman to ever earn an Olympic steeplechase medal. The next day, Evan Jager captured the bronze,earning the United States’ first steeplechase medal for men in 32 years.

Paul Chelimo placed second in the 5,000-meters; while Clayton Murphy and Jenny Simpson earned bronze medals in the 800 and 1500-meters respectively.

Excellent coaching by former Olympian Alberto Salazar, increased training at the thin air of high altitude, which increases lung capacity and endurance, corporate sponsorship, which allows these athletes to put in countless hours of training, combined with extraordinary dedication from the young men and women themselves has catapulted U.S. runners back to the top of the distance running world.

GET IN THE MEDZONE

Running is a tough sport.

Every time we lace up our shoes and hit the roads, we encounter external obstacles like hills, extreme weather conditions, motorized vehicles, and unfriendly creatures.

So before we begin our daily workout, we need to prepare our bodies for the road ahead.

Blisters, chafing, pain, and skin inflammation are problems encountered by every runner. Any one of these issues can often negatively impact our workout or race, and sometimes sideline us if the problems persist.

I am constantly searching for products that will make my running life more pleasant.

Of course the products must work, they must be reasonably priced, and the company must be customer-friendly.

Medzone, www.medzonecorp.com, began in 2001, by designing its products based on requests from medical professionals, athletes and in 2002, U.S. Military Special Forces. Over the years their products have been adapted to work for athletes, law enforcement, military and for certain healthcare needs.

ChafeZone®, BurnZone® and PainZone® BlisterZone have proven to help triathletes, cyclists, team sports, dancers, rodeo, hiking, swimming, hockey, basketball, baseball, football, BMX riders, motorcycle riders, industrial athletes, people who suffer from Chub Rub and with any other high intensity activities. Whether you chafe, sunburn, windburn, blister, ache or have arthritis one of Medzone's products can help you.

Over the past few days the temperatures and the humidity have been unbearable. Chafing in one of those high friction areas can be extremely painful and very common on these hot days. Rub some of Medzone's ChafeZone on those problem spots and you will glide through your workout.

BlisterZone will do for your feet what ChafeZone does for other abrasive areas. Blisters can slow you to a stop. They can ruin a race and they can become infected. BlisterZone is an excellent product for your feet.

Mosquito bites and sunburn are relieved by using BurnZone. BurnZone incorporates a natural, local anesthetic in addition to 1% Lidocaine for maximum pain relief. A proprietary blend of essential fatty acids takes the sting and burn out of blisters and minor burns, relieves insect bite itching, and calms skin irritations.

Finally, PainZone addresses muscle, joint and tendon pain with a no-mess, roll-on applicator. PainZone boasts a concentrated no-water formula with the FDA-required 3 anti-inflammatory agents plus two additional anti-inflammatory ingredients to banish your pain. It uses blend of essential fatty acids transports the active ingredients deep into the tissues for long lasting pain relief.

Arm yourself with any or all of these Medzone products, and your running, walking, cycling, and other athletic activities will be much more pleasant and pain-free.

 

HE'S DONE IT AGAIN!

Now, this is getting a bit redundant.

Last Friday evening, he did it again!

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

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

A bit ho-hum for Whitlock.

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

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

Ed Whitlock is remarkable.

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

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

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

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.

SUMMER SALES

The summer season is here, and for many of us, that means it's time to relax and catch up on our reading.

Whether you are going to the beach, the mountains,  or lounging in your own backyard, if you want a good dose of running inspiration, I have a deal for you.

 Both of my books, Personal Best and Running Shorts are available now, for the lowest price yet, $7.99 each, AND, we'll pay the shipping and handling.  Visit www.muldowneyrunning.net, and just click on the 'store' tab. 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.

Trying to break 3 hours for the marathon? We can develop a training plan together to make that happen.

 

Summer is here.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

LINKED FITNESS

A few weeks ago, I wrote about a great new fitness site called Linked Fitness. www.linkedfitness.com

It is a comprehensive site for anyone interested in keeping fit.

Following is their mission statement.

We believe that keeping fit and healthy doesn’t have to be a chore. Our mission is to inspire you to achieve your goals by providing all the latest fitness information and a wide range of tools to support your progress and keep you on track.

 

Join the Linked Fitness Community and get creative by designing your own profile and connecting up with other members to share your ideas and keep motivated. Find sporting and fun fitness events to attend in your local area. Nothing interesting happening near you? Why not create your own fitness group and invite others to meetup and get active with you in your neighborhood.

Linked Fitness will be here for you every step of the way to provide you with the knowledge and inspiration you need to succeed. Whatever your fitness level or lifestyle, we understand that keeping fit and staying healthy can be tough, so let us support you in achieving your goals whilst still having fun.

And, it is absolutely free to join Linked Fitness.

Check it out. You won't be disappointed.

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.

LIGHT UP YOUR LIFE

Over the past few months, I have read about too many runners who have been fatally injured by motor vehicles. Sadly, most of these tragedies have occurred when visibility is poor.

Just last week, a respected school superintendent from New Jersey was hit by a vehicle and killed, as he ran with his dog, at 6:15 a.m., just one mile from his school.

More then ever, it is imperative that runners increase their visibility, as distracted drivers dominate our roadways.

Most of my running occurs during daylight hours, but when I am forced to run early in the morning, or after dark, I don my reflective gear, which includes vests, hats, armbands, and shoes, as well as brightly colored clothing.

My small northeastern city is riddled with potholes, which sometimes resemble the lunar surface, so in addition to remaining visible to large vehicles, I am concerned about my footing during the hours of darkness.

As an additional precaution, I'm running with a headlamp, the Foxelli MX 500, www.foxelli.com and I love it.

Check out the details below.

GREAT DEAL-SHORT AND SWEET

Gee, if you register for a half marathon (name will not be mentioned) by a certain date (very soon), you can get in at the low, low price of $110!


Come on!


Get real.


Look, sometimes runners throw money at foolish things.


Don't do it.


I'm not a salesman.


I'm a runner, whose career has spanned 40 years, 54 marathons, over 1,200 road races, a 2:22:54 marathon, and a 3:04 marathon at age 59.


In my two books, I tried to pass along that wisdom, in an entertaining, yet informative way.


Now, by visiting www.muldowneyrunning.net, you can buy one of my books for $7.99. No gimmicks, no shipping and handling, just my signature, and this blog, where, in the true spirit of "service after the sale," you can ask me questions about training, racing, or anything running-related.


I guarantee that the $7.99 you spend will do more for your running than that $110 half marathon "bargain."

HE'S DONE IT AGAIN!

The world's greatest athlete has done it again.


On Sunday, at the Waterloo, Ontario Half Marathon, Canadian phenom, 85-year old Ed Whitlock, destroyed another world record. Whitlock crushed the 13.1 mile course in 1:50:47, that's an 8:27 per mile pace, destroying the previous age group record for 85-year olds by 9:17


Currently, and this number is certain to rise, as Ed Whitlock relishes the fact that he's a year older with another age group to dominate, he holds more than 80 age group world records at distances from 1500 meters to the marathon.


Last Thanksgiving Day, at Berwick's Run for the Diamonds, I had the honor of meeting Ed Whitlock. The man ranks as one of the most gracious individuals I have ever met. We discussed training, injuries, and our love of running.


In November I wrote a blog about my thrill of meeting this living legend.


The next day I received an email from Mr. Whitlock thanking me for writing about him.


The way I see it, Ed Whitlock has many more records to break and several more age groups to dominate.

A GREAT NEW FITNESS SITE

Thanks to today's information age, it is easier than ever for fitness enthusiasts to acquire information about staying fit and maximizing our fitness level.

Check out a new site that offers training advice in a variety of fitness sports for folks at any level, lists events, finds groups to get you motivated, and allows you to create your own profile and record your fitness journey in the community.

Following is a description of the Linked Fitness mission.

The site is: Linked Fitness. www.linkedfitness.com, and you can register for free.

"Here at Linked Fitness, we believe that keeping fit and healthy doesn’t have to be a chore. Our mission is to inspire you to achieve your goals by providing all the latest fitness information and a wide range of tools to support your progress and keep you on track.

Join the Linked Fitness Community and get creative by designing your own profile and connecting up with other members to share your ideas and keep motivated. Find sporting and fun fitness events to attend in your local area. Nothing interesting happening near you? Why not create your own fitness group and invite others to meetup and get active with you in your neighbourhood.

Linked Fitness will be here for you every step of the way to provide you with the knowledge and inspiration you need to succeed. Whatever your fitness level or lifestyle, we understand that keeping fit and staying healthy can be tough, so let us support you in achieving your goals whilst still having fun."

Join today, at www.linkedfitness.com. This is an exciting and a very informative site.

UNFORGIVING

Jimmy Buffett once wrote a song entitled, "It's My Job."

The tune celebrates the dignity of performing one's job, from street sweeper to bank president.

I try to respect the dignity of everyone's line of work, but I must say I do take issue, at times, with those whose job it is to deliver the weather forecast.

As I watched yesterday's Boston Marathon, I was pleased to see the graphic that told me the high temperature would reach 58 degrees, with a mild headwind. Almost perfect conditions, I mused.

Then I watched as the leaders of the women's division labored through the Newton Hills, reading a subsequent graphic which read, "72 degrees."

What?

Come on.

What happened to 58?

The bottom line is, yesterday was an unforgiving day for runners in the 120th Boston Marathon.

Conditions didn't approach the over-90 degree reading of 1976, or the heat of the 1982 race, which was dubbed, "The Duel in the Sun," or even the 80-something blast furnace conditions of 2012.

But make no mistake about it. For most runners, after training through cold winter conditions, yesterday's Boston Marathon felt like a day at the beach. And, when one is running a marathon, a day at the beach is the very last place one wants to be.

There was no cloud cover and there is no shade, (no leaves on the trees yet) and conditions were perfect for spectators, which meant conditions were very imperfect for runners.

Few marathons are as unforgiving as the Boston Marathon. If a runner "Lets the genie out of the bottle," that is, goes out too fast, in this race, the race is lost. Never mind how well you were running at sixteen miles, because, at Boston, that's where the race begins.

One can roll a coin from the start at Hopkinton, and it will continue to roll all the way to Framingham. A fast downhill start could lead to a personal best 10K time at the Boston Marathon. The Newton Hills, however, will snatch that time away and jolt fast starters back to reality.

You can't fool the Boston Marathon. One must enter the race rested and with fresh legs. Run too many races prior to Boston, and the course will make you pay.

Yesterday's times weren't so much slow as they were conservative. Runners who respected the unforgiving nature of the course and the day were able to cut their losses and take what the course would give.

Congratulations to all who crossed the finish line yesterday. You have added your names to the list of Boston Marathon heroes. And you learned that the Boston Marathon is a very unforgiving race.

Everything you need to know about the Boston Marathon can be found in both of my books, at: www.muldowneyrunning.net, amazon.com/author/joemuldowney

IT QUALIFIES

I like it.

I like the fact that, in the past few years, running has become the people's sport.

I like that, in the face of a worldwide obesity epidemic that threatens, for the first time in modern history that the next generation may have a shorter lifespan than ours, that more people are entering more running races than ever.

I'm happy that 5Ks, half marathons, and marathons continue to grow in numbers.

But I really like the fact that the Boston Marathon, the world's oldest and most prestigious marathon, continues to strictly adhere to qualifying standards.

The Boston Marathon is special, in a sport that is special. In no other sport can you actually compete with the elite athletes of that sport. When you run a race, you could possibly compete against an Olympic champion.

And at Chicago, New York City, or London, if you enter quickly enough, pay an outrageous entry fee, or get yourself on a waiting list, you're in!

But not at the Boston Marathon.

You must qualify at a Boston-approved marathon, and you must do so within a prescribed time period.

To me, it makes a unique running event even more magical.

In a goal-oriented sport, it makes folks work very hard to achieve a worthy goal.

And, in a sport that oozes democracy, where all runners are created equal, it is a great equalizer. Our name, pedigree, or past accomplishments mean nothing if you're not able to qualify.

Lest you think that I speak from some lofty perch, think again.

I have competed in sixteen Boston Marathons. In 1983, I ran my personal best marathon of 2:22:54 at the Boston Marathon. After running a 3:04 at the 2013 race, I suffered a string of injuries that may prevent me from ever returning to the Boston Marathon. Because if I don't qualify, I'm out.

And that's alright.

It gives me hope. It gives me an incentive. If I want to go back, if have to qualify, just like everyone else. Qualifying times provide all of us, despite our age, an incentive to run the big race.

Keep those qualifying times Boston Marathon. Crack down on the cheaters and keep the race special and pure.

That qualifies in my mind as a pretty good deal.

PATRIOTS' DAY

There's only one major marathon that dares to hold its event on a Monday.

It has been doing so for 120 years.

The race is the Boston Marathon.

Why Monday?

That easy.

The third Monday of April is Patriots' Day. A holiday celebrated in the states of Massachusetts and Maine (which, in colonial times, was part of Massachusetts). Many businesses are closed, and schools are shut down in honor of this historic day,

Around midnight on April 19, 1776, a force of about 700 British 'Regulars,' some of the finest soldiers in the world at the time, began a march from Boston to the tiny village of Concord, some 20 miles west of the city. Tensions between the British, who occupied the city, and the colonists were tense, and the British believed the locals were storing weapons and ammunition in Concord.

Surrounding towns were warned of the pending arrival of British soldiers by three men: William Dawes, Doctor Samuel Prescott, and Paul Revere. Revere, the most celebrated but least effective of the three, made it only to the village of Lexington before being detained by the British, warning the townsfolk that "The regulars are out."Contrary to popular folklore, he did not say, "The British are coming," because, everyone living in the area was British.

Near dawn, a local militia, about 70 untrained men and boys from the village of Lexington, muskets in hand, attempted to block the road on which the 700 British soldiers approached.

Shots were fired, 8 American colonists were killed and 10 were wounded. The American Revolution had begun.

The British made it to Concord, where the colonists had successfully hidden their cache of weapons and ammo.

As the British attempted to return to Boston, they were attacked by the Concord militia at the North Bridge. On the march back to the city, colonists fought  guerrilla-warfare style, shooting British soldiers from behind trees, rocks, and from barn windows.73 British soldiers were killed and nearly 200 were wounded during the skirmishes.

The war between Great Britain and her American colonies had begun.

The American Revolutionary War would drag on for eight years after these initial battles, The result was the birth of a new nation.

Courage, strength, and incredible dedication were the attributes of the early American Patriots.

They are the same attributes that earn one a place in the field at the Boston Marathon.

It is fitting, then, that the race is held on Patriots' Day.

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.