SOUL INSOLE-COMFORT IN EVERY STEP

Yesterday my 27-year old daughter texted me and asked, "Dad, did you ever have plantar fasciitis?"

It seems as though her running has caused her to develop the nasty ailment of the heel that has afflicted many a runner.

Meniscus surgery to my left knee has caused me to place excessive pressure on my right foot, causing heel pain.

A little over a week ago I tried a new product that has all but eliminated my heel pain, and I heartily recommended it to my daughter.

Soul Insole, www.SOULINSOLE.com, has developed quality arch supports that not only improve your running comfort, but will improve your quality of life.

Soul Insole arch supports will relieve plantar fasciitis, neuroma, bunions, arch/heel pain, as well as aid your posture and alignment.

These arch supports are truly unique and unlike any insoles I've tried.

Soul Insole's flexible design works with your shoes, not against them.

The Soul Insole is an arch booster and can be added to a full length insole or placed into any shoe.

The biomechanically designed shape of the Soul Insole effectively redistributes pressure evenly across the foot to relieve pressure from the heel and forefoot. The soft support helps to train your foot to strengthen its natural arch without causing the foot to become reliant on support.

It utilizes the existing structure of the shoe to increase support to your arch. As it is flexible, it will feel different in a shoe that has no support vs. a shoe that already has some arch support.

 

The Soul Insole Shoe Bubble is a small, flexible orthotic insert that makes a BIG difference in the way your shoes feel!  It relieves pressure from your heel and forefoot in EVERY shoe, without changing the fit.

• Adds Support & offloads pressure for all-day COMFORT!
• Use for both high arches and flat feet alike
• Stays firmly in place, yet can move from shoe to shoe
• Promotes good balance and alignment for all day
• Save hundreds & have support in the shoes you actually wear

At a time when many of us are training in minimalist running shoes, The Sole Insole arch supports act as a minimalist orthotic that softly raises your arch up to proper alignment, while forming to your feet like a custom insole. Rather than spending hundreds of dollars on orthotics, you can now enjoy increased support, balance, and comfort in all the shoes you like to wear.

Sole Insole is a terrific, inexpensive product, that will enable you to eliminate foot pain from your running life.

Check out a special offer now, at this link: https://www.soulinsole.com?raf=ref3311504

Your feet will thank you.

 

 

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.

 

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.

LIFT OFF

Few of us have trouble logging our daily miles. In fact, for the most part, we enjoy lacing up our shoes, confronting whatever weather conditions Mother Nature may throw our way, and completing our workout.

Today we log our workout, post it, or tweet it out. We make sure we are wearing proper footwear, we ice, and we stretch.

Too often, however, we mistakenly think that all of the above is enough to maximize our performances.

It is not.

From the waist down, most of us are finely tuned running machines.

If we neglect our upper body, however, our highly-muscled lower half will offer a stark contrast to our mashed potato-like higher half.

Look, we're not looking to become bodybuilders. In fact, when Uncle Pete tells us, "You look bad. Why are you losing so much weight?" We take that as a compliment.

It doesn't take much time, or iron to match your upper body to your below-the-waist running machine.

Two or three days a week my lifting regimen includes a workout that lasts for less than a half hour. I begin with bench presses. I do three sets of fifteen, with a two minute break between each set. (Forty years of running have hopelessly addicted me to my watch, so that two minute rest is right down to the second) Select a weight that is comfortable for you. If you are straining to complete the last rep, you have set your weight too high. Next, I do three sets of curls, twenty-five reps per set. Again, keep your weight at a comfortable level. Finally, I finish, with three sets of fifteen rows. Standing, I bend over, pick up the weights, elbows locked, and "row," straight up to my chest, dropping my elbows back to the locked position after each rep. With all the exercises, I rest for two minutes in between.

You may be a little sore next day, therefore, I never lift the day before a race, long run, or speed workout.

Each night, I do a set of crunches, for the abs. I would suggest starting out with fifty, and move up from there.

One of my closest running mates is Eric Anchorstar. He is a member of the 'Cast of Characters' in my book, Running Shorts. www.muldowneyrunning.net, amazon.com/author/joemuldowney.

Eric successfully made the transition from body builder to marathon runner, and has run a sub 3-hour marathon. His story is remarkable, and I lean on him for weightlifting advice.

So, pump it up, hit the iron, and lift off..

ARE YOU READY?

Spring is right around the corner, and it's time to implement your running goals for the upcoming season.

Following is an excerpt from my latest book, Personal Best.

 

"Your first step toward a personal best should begin right now.

There are over forty million reasons, in the United States alone, why folks have chosen running as a means of achieving personal bests. Their objectives range from weight loss to a shot at the Olympics.

It is the choice, however, not the reason, that matters. We live in a society that craves instant gratification; a drive-through world where the most exercise many people get in a given day is the movement of their thumbs and fingers over keyboards, Smartphones, and iPods. Overweight has led to obese; obese has ‘grown’ into morbidly obese. Americans are killing themselves in record numbers by mixing a lethal cocktail consisting of overeating, overindulgence, and lack of exercise."

 

Both of my books, Personal Best and Running Shorts are available now, for the lowest price yet, $7.99 each, plus $2.00 shipping and handling, at www.muldowneyrunning.net. Heck, that's about what we pay for a pair of socks today.

 

You can also go to Amazon, at: amazon.com/author/joemuldowney where you can find both books, reviews of them, and the Kindle version of Personal Best for $1.99. Try finding a pair of socks for that price these days!

 

The books are also available from my publisher's site: www.lulu.com

 

Fact is, if you plan to take you first running step, run your first marathon, or want to learn how to drop that marathon time, Personal Best will offer ways for you to achieve your goal.

 

If you want to be inspired, to laugh or cry, with stories from the road, read Running Shorts.

 

And, as my readers know, I pride myself as a "hands on" author. Having trouble with plantar fasciitis? Let me tell you about the 'donut' cure. Want to break 3 hours for the marathon? We can develop a training plan together to make that happen.

 

Spring is near. A time for new goals, hopes and aspirations.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

 

A RUN TO A NEW LIFE

Three years ago, Michael Higgins exemplified what has, sadly for many Americans, become a common story of success.

The 43-year old married father of two held an important corporate executive job. He commuted forty minutes to and from work each day. He was successful, exhausted by the end of each work day. he ate and drank whatever he wanted, and it showed. Standing at a height of 5 feet, 9 inches, Michael weighed 269 pounds, was on the verge of Type II diabetes, had high cholesterol, high blood pressure, a chronic skin condition, and he couldn't navigate steps without pain in his knees.

In January 2013, thanks to the encouragement of his wife and two friends, Michael decided to change his lifestyle, and make the adjustments necessary to go from fat to fit. He signed up for a 3K race in March, eliminated processed foods from his diet, eating leaner meat, and adding an array of fruits and vegetables to his daily food intake..

Training sensibly and remaining committed to his goals, he did indeed run his 3K race, and by July 2013 he had already reached his initial benchmark of weighing in at 200 pounds, a remarkable drop of 69 pounds in just six months.

And he didn't stop there. To date, Michael has run a number of 5Ks, a 10K, a 10-miler, and a half marathon, and has trimmed his weight down to 175 pounds, a loss of nearly 100 pounds since his healthy journey began.

Today, his blood pressure and cholesterol are normal, he takes no medication to control either issue, and even his skin condition of Rosacea has disappeared. Michael has eliminated all artificial sweeteners, soda, and sugar from his diet, and he drinks plenty of water daily. He also uses myfitnesspal.com to log his workouts and daily calorie intake.

The journey of Michael Higgins is truly remarkable, as he has literally run to a new life of good health.

He writes a great blog, http://formerlyfatrunner.com/. Check it out and subscribe to it to receive updates and advice from Michael, as he inspires others to run to a new life as he has done.

                                                         Michael Higgins-Before

                                                                           After

GETTING YOU THERE-WITH AN INCENTIVE

If there's anything more satisfying than training, racing, and achieving your goals, it's assisting other runners to achieve their racing goals.

For the past eight years, I have had the privilege of coaching young men and women at the collegiate level, at Penn State Schuylkill, in Pennsylvania. During that time we have produced two state champions, and one runner who placed 9th, then 7th at the USCAA National cross country championships, earning All-American status.

It has also been a lot of fun, through the wonder of the internet, to design personalized running programs for runners from all around the world.

If you go to my website, www.muldowneyrunning.net, and click on the 'store' tab, I am now offering my personalized training package, with an extra incentive. I'll throw in a signed copy of my latest book, 'Personal Best,' absolutely free.

I can't run with you, but if I'm your eCoach, I'll be with you every step of your training journey. You can email me any time to discuss your training, and we can make adjustments in your plan, if necessary.

Order today, and we can get started immediately.

Want to run YOUR personal best?

I'll help to get you there.

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

 

Show your passion of running!

Regular running builds strong bones, improves cardiovascular fitness and helps to maintain a healthy weight. Show your passion of running, get this RUNNER tank top then run your town!

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2. Click "Reserve it Now"

3. Select size and quantity

4. Enter shipping and billing information

5. Done! Simple as that!

***TIP TO SAVE MONEY: Share with friends. Buy 2 or more and SAVE on shipping cost

Ordering Issues: Contact Us Monday-Friday 9AM-5PM (EST). Phone: 1-855-833-7774 

Or By Email Here: support@teespring.com

***And don’t forget to share it with your friends on Facebook or Twitter!

Don't worry, you won't be charged unless the minimum is reached. Learn why.

 

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Design will be printed on Gildan Unisex Tank - $24.00
 

 

WHAT ARE YOU DOING TODAY?

When I woke up this morning and checked my phone, and it had blown up. Local running friends all had a variation of the same question, "What are you doing today."

Here in Pottsville, Pennsylvania, the heart of the anthracite coal region and the home of the Yuengling Brewery, we are buried under 24 inches of snow, courtesy of the Blizzard of '16.

Yesterday, I carved lanes in the yard for my dogs, shoveled and plowed the driveway for three hours. In anticipation of the storm, I scheduled a day off from running, leaving my fitness to the hearty upper body workout of snow throwing.

My answer to my friends?

"I'm going to run a couple of very slow miles."

Oh, and it will be interesting.

"You should be doing this," I'll hear from folks, breathing hard, leaning on their shovels, pointing to their cars or recently cleared sidewalks.

"I already have. You should be doing THIS," will be my reply.

With glee, I'm sure I'll be spackled with brackish, salt riddled slush as vehicles rush by, in a hurry to go nowhere.

I'll come to a near, or perhaps a complete stop, as narrow streets pit me against large machines, a battle I can't win.

Heads will shake, fists will be clenched, individual fingers will be raised. (and, I'm sure the drivers will be angry as well)

Trails are buried, tracks are gone. I hate the treadmill.

So, what am I going to do?

I'm going to chill, run very slowly, relax, wave and smile. My heart rate may never rise above 90, but I don't care. There's nothing I can do about it. I want run. My legs probably need a rest, and I need to stave off cabin fever. My friend s and I will exchange "war stories" later in the week.

And, in three weeks I'll be in Myrtle Beach.

Maintain!

FIRST STEP

Following is an excerpt from my latest book, Personal Best.

 

"Your first step toward a personal best should begin right now.

There are over forty million reasons, in the United States alone, why folks have chosen running as a means of achieving personal bests. Their objectives range from weight loss to a shot at the Olympics.

It is the choice, however, not the reason, that matters. We live in a society that craves instant gratification; a drive-through world where the most exercise many people get in a given day is the movement of their thumbs and fingers over keyboards, Smartphones, and iPods. Overweight has led to obese; obese has ‘grown’ into morbidly obese. Americans are killing themselves in record numbers by mixing a lethal cocktail consisting of overeating, overindulgence, and lack of exercise."

 

Both of my books, Personal Best and Running Shorts are available now, for the lowest price yet, $7.99 each, plus $2.00 shipping and handling, at www.muldowneyrunning.net. Heck, that's about what we pay for a pair of socks today.

 

You can also go to Amazon, at: amazon.com/author/joemuldowney where you can find both books, reviews of them, and the Kindle version of Personal Best for $1.99. Try finding a pair of socks for that price these days!

 

The books are also available from my publisher's site: www.lulu.com

 

Fact is, if you plan to take you first running step, run your first marathon, or want to learn how to drop that marathon time, Personal Best will offer ways for you to achieve your goal.

 

If you want to be inspired, to laugh or cry, with stories from the road, read Running Shorts.

 

And, as my readers know, I pride myself as a "hands on" author. Having trouble with plantar fasciitis? Let me tell you about the 'donut' cure. Want to break 3 hours for the marathon? We can develop a training plan together to make that happen.

 

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

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

 

 

 

 

TURNING FORTY

Well, I turn forty this year.

Ha, I wish!

Actually, as we begin 2016, I enter my fortieth year of competitive running.

It all begin in May 1976, in the small town of Jim Thorpe, a quaint hamlet, nestled in the Pocono Mountains of northeastern Pennsylvania. The town is named after the deceased Native American Olympic champion, who, peculiarly, resides there now. If you want to read that bizarre tale, read about it in my book, Running Shorts. www.runningshorts.net It has been a long, strange trip for the Indian from Oklahoma.

Although I ran competitively in both high school and college, turning in some unremarkable performances, there was something about the freedom and the dedication it took to train independently to run all distances that captivated me then, and still does, some forty years later.

Accumulating more th 123,000 miles over those forty years, enough to circle the globe more than four times, the thousands of races, a personal best marathon time of 2:22:54, sixteen appearances at the venerable Boston Marathon, all pale in comparison to the friendships I've made, the relationships I've forged, and the experiences I've enjoyed.

A torn hamstring, suffered three weeks after the 2013 Boston Marathon, and arthroscopic surgery for a torn meniscus in November have forced me to reevaluate my training regimen, but have not diminished my love for the sport.

Through coaching, writing, and mentoring, I enjoy assisting others in reaching their running goals. My mantra remains that, while my best running days are behind me; yours, indeed, lie ahead.

I'm happy to be turning forty. Forty years doing something you love. Because, there is no retirement age in this sport. Just ask Ed Whitlock.

So, if you're beginning your first year of running, or if you're pushing forty, I'm with you. We are a brother/sisterhood of addicts to the most positive addiction.

Here's to another forty.

             Meeting running legend, Ed Whitlock, who is setting world records at age 83

YOUR BEST DAYS

2016 is upon us.

And, your best running days lie ahead.

Why?

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

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

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

It was hell!

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

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

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

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

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

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

Have a great 2016.

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

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

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

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

GO PINLESS

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

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

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

Well, rust no more!

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

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

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

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

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

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

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

 

　

 

 

 

 

GET OFF THE ROAD!

Whether it's a Redneck in a pick up truck, a snotty, wiseguy teenager, or an elderly person who simply can't fathom why you're taking up their valuable road space, we've all heard some variation of the phrase, "Get off the road." In fact, I explore this phenomenon in the chapter entitled, "Why Do They Hate Us So Much?" in my first book, Running Shorts.  www.muldowneyrunning.net

It's the Holiday season, so let's channel the negative energy emitted from the haters and polish it with a positive spin.

They're right!

We SHOULD get off the road...at least sometimes.

Scientific studies have proven that, no, running does not "ruin your knees." That said, the pounding and compression produced from a steady diet of running on blacktop or concrete surfaces can lead to an increased number of aches and pains, which could lead to further complications.

So, heed Bubba's advice, and "Get off the road" when you can.

I have always been an advocate of a weekly track workout, so by going there, you are able to turn in a speed workout, and get off the hard road surface.

Trails are simply magnificent. Here in rural Pennsylvania, I am blessed with an abundance of trails. I can cross the street from my driveway and enter Sharp Mountain, a labyrinth of mountain paths.

Many areas of the country have transformed old railroad beds into fitness trails, and most big cities have paths coursing along the river, or through urban parks.

Of course, if you're fortunate to have a beach nearby, the hard-packed sand, near the water's edge is ideal for running.

You're probably not going to set many personal records when you run on trails, but that's ok. Your legs and lower back will appreciate the rest, and your senses will enjoy the sights, sounds, and smells of a secluded running venue. And few experiences are more gratifying that observing the change of seasons on your favorite trail.

So what is the recipe?

My advice is to get off the road at least twice a week. Hit the track and trail and you'll be fine. And if you can get there more frequently, that's a bonus.

The next time a tattooed, cigarette-smoking, pot-bellied slob revs his engine and yells, "Get off the road," give him a little wave (with all five fingers) and tell him that's the workout you have scheduled for tomorrow.

FOR THE RUNNER ON YOUR LIST

By now, I'm sure your Christmas shopping is in full swing. My wife is completely finished; while I have barely begun.

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!

 From now until Christmas day, if you visit my website, www.muldowneyrunning.net you can take advantage of the Christmas Two for One sale.

For the retail price of one book, $14.99 plus shipping, you can purchase BOTH of my books, Personal Best, AND Running Shorts. That's $7.50 for running books written by a runner for runners.

Heck, you can even purchase two of the same book, if you like.

During my 39 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.

I will personally sign each book and send it out to you promptly.

NOW HERE'S THE FREE OFFER!!

You can take advantage of the two for one sale, AND receive a ten-week training program ABSOLUTELY FREE!! That's a value of $25. So far this Christmas season, I have written training programs for runners from Australia to Brazil, and I would be happy to write a program tailored to your racing needs.

Here's how it works. You must purchase the two for one offer on my website, from now until Christmas Eve. You will then receive one 10-week free personalized training program, and I will make that offer valid for an entire year. So, if you want to train for a marathon next November, you won't have to take advantage of your free training program until next August or September.

When you checkout, I will record your email, then you can email me at: runnr@hotmail.com, and we can begin your training program at your convenience.

This is a Cyber sale you can use to become inspired by reading my books, and reach your very own personal best by receiving a training program written by me just for you.

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

And, if you want to buy the best stocking-stuffer ever, go to my Amazon page,   amazon.com/author/joemuldowney, where you can buy the Kindle version of Personal Best for only $1.99.

The digital time clock is ticking. You have only until Christmas Eve to take advantage of this one-time offer.

I look forward to helping YOU achieve your personal best.

EL NINO

My friend reported his race results to me yesterday. He had run a 10K in the morning, and he had a problem...It was too warm!!

Here in eastern Pennsylvania, temperatures reached the 70s yesterday, topping records that have stood since the early 1900s.

After two consecutive winters of Polar Vortexes, and snowy starts (this time last year, we already had thirteen inches of snow on the ground, and two years ago I attended the game between the Detroit Lions and the Philadelphia Eagles in Philadelphia, which was dubbed the Snow Bowl due to the whiteout conditions) most of us will take this mild weather for as long as Mother Nature allows.

They're calling it El Nino this year, a leveling of the jet stream that is keeping those cold conditions in Canada where they belong, and as I glance at the long range forecast, we may experience a wet Christmas, but we're not going to have a White Christmas, as temperatures are expected to be in the high 50s on Christmas Day.

What a bonus this is for runners. It extends the time we can get to our local track for a few extra speed workouts, and those trails we love, that are often snow covered or rutted with ice as we enter this time of year remain available for our use. We don't have to layer up, and thus far, we haven't had to battle icy winds, leaving our balaclavas in storage.

And, in eight days, we here in the Northern Hemisphere will begin to come out of the dark, when the Winter Solstice comes and goes on December 22. Slowly, daylight hours will increase, which is a plus for all of us.

So, "put the money in the bank." We would be foolish to think that winter will avoid us completely, but we can revel in this temporary reprieve. Keep wearing those shorts until your legs attain that rosy glow. Take advantage of snowless conditions before the storms arrive. Get those long runs in before the wind cuts through you like a razor.

Enjoy El Nino....While it lasts.

What to read more amusing winter stories, check out the chapter entitled 'Seasons,' in my book, Running Shorts, available at the link below and on Amazon and Lulu.com.

www.muldowneyrunning.net

AFFAIRS OF THE FEET

I'm about to make a confession.

It is something for which I am not proud.

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

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

But a cruel fate often awaits.

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

Do I need professional help?

Not really.

I just need to use common sense.

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

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

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

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

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

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

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

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

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

www.muldowneyrunning.net

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

IT'S ALL RELATIVE

Yesterday was a beautiful November day here in northeastern Pennsylvania. The sky was blue, temperature hovered around fifty degrees, and the wind was calm.

I was happy to take my dogs for a long walk in the mountain behind my house. When I returned, I did some yard work, as leaves have formed numerous mountains around trees, bushes, and fences.

Not satisfied, and unwilling to go back inside on such a glorious day, I decided to get a jump on my Black Friday tradition by beginning to decorate the outside of my home with Christmas lights.

Meanwhile, my daughter, Kelly, and her husband Mike, along with several other good running friends were in Philadelphia, picking up their numbers for today's Philadelphia Marathon and Half Marathon.

A year ago, instead of walking the dogs and erecting Christmas lights, I was with them, preparing for the half marathon.

At that time, I had come full-circle from a hamstring tendon tear I suffered three weeks after the 2013 Boston Marathon.

In 2010, I crossed the finish line at Philly in a time of 2:58:52.

This time around, I'm recuperating from arthroscopic surgery, performed on my left knee (same leg as the hamstring tear) on November 10.

But in our world of competitive running, it's all relative.

When injury or illness cuts us down, we are faced with two distinct choices: we can give up, call it quits, and forfeit what makes us whole, or we can adjust and adapt.

For me right now, I have to temporarily forget about this time last year and adapt for the future, because, believe me, I'm not nearly ready to give up.

I have a friend who is running after he underwent open heart surgery two years ago, and another, who, one month ago, suffered a stroke at age 59. He and I will go for a walk today.

Goals need to be adapted, standards need to be reset, and the business of running can begin again.

Don't allow setbacks to get you down, either physically or mentally. No one is happy when injury, illness, or even age, impedes your times and training, but, inevitable, one of those things will strike all of us at sometime in our running careers.

When it does, use whatever techniques you possess in your arsenal to adjust and adapt. Walk, swim, cycle, or go to the gym. Slowly come back, realizing that all comebacks take time.

You may be hanging Christmas lights when you'd rather be running, but remember, it's all relative.

www.muldowneyrunning.net

SERVICE AFTER THE SALE

Since I published my first book, Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes, in 2011, and subsequently with the publication of Personal Best, in 2014, I have traveled across the country and to Canada, delivering speeches and selling books to runners everywhere. One of the great privileges I have gained thanks to this contact with runners is the ability to follow their progress, to encourage, and to offer advice when I can.

So, when you buy my books, I am happy to provide old-fashioned "Service after the sale."

You can go to my website, my email: (runnr@hotmail.com)  me on my Facebook page, 'Joe Muldowney Running,' or shoot me a Tweet at: rdrunnr00, and I'll be happy to offer whatever help or advice you seek.

It's also fun to report, either here on the blog, or on Facebook, the success stories of so many of the runners I have met.

So, buy one, or both of my books, and you will laugh and cry, be inspired, and learn how to improve your running, then, just like bringing the car back to the shop, feel free to come back for service after the sale.

 From now until Christmas day, if you visit my website, www.muldowneyrunning.net you can take advantage of the Christmas two for one sale.

For the retail price of one book, $14.99 plus shipping, you can purchase BOTH books, Personal Best, AND Running Shorts. That's $7.50 for running books written by a runner for runners.

Heck, you can even purchase two of the same book, if you like.

I will personally sign each book and send it out to you promptly.

Maybe the runner on your Christmas list would prefer a 'virtual' gift.

Purchase my personalized training program at the cost of $25.00, and you or the runner in your life will see your race times improve.

Many of you like to shop on Amazon. (So do I),

Check out my author page, amazon.com/author/joemuldowney where you can buy the books, review the reviews, or pick up the Kindle version of Personal Best for only $1.99.

Finally, my publisher, www.lulu.com will be offering book specials throughout the Holiday season. You can find my books there as well.

So, Black Friday has begun here. For a low price you can pick up a great gift for the runner on your Christmas list.