IYZER SOCKS

During my forty years of competitive running I always contended that socks were the second most important piece of equipment, following closely behind a good pair of running shoes.

Bad socks can make a workout very uncomfortable, and they can absolutely ruin a race. Many a runner has suffered a race collapse thanks to a blister that formed due to a cheap pair of socks.

A good pair of socks should be lightweight, cushioned, and most importantly, dry. Socks that retain moisture can be at best uncomfortable, and at worst can cause blisters, and even frostbite during winter months.

A few weeks ago, I tried Iyzer socks. https://runningsocks.iyzer.com

Without a doubt, these are the best workout socks I have ever worn.

 Iyzer Competitive running socks feature CoolMax technology and super thin breathable mesh, a moisture wicking toe guard, with extra cushioning at the ball of the foot, and compression in the arch that serves as a natural orthotic.

These days I'm doing quite a bit of cross training, and on a bike ride through the mountain last week, I drove through a massive mud puddle. My Izyer socks dried in a matter of minutes, leaving my feet comfortable for the remainder of the ride.

For running, walking, competition, or even if you are on your feet all day, you will find Iyzer socks to be a sound investment for your feet.

Go to https://runningsocks.iyzer.com, and check out their special offers on these incredible socks.

 

CONFLICTED

It's here!

Today, in the Northern Hemisphere, we are "celebrating" the Winter Solstice.

In northeastern Pennsylvania the sun rose at 7:25 this morning, and it will set at 4:41 p.m., affording us the shortest amount of possible daylight.

That's the good news.

From today on, the days will get longer.

But...

As I gaze out my window, snow piles abound and a blanket of crunchy ice covers my back yard.

And the official Pennsylvania colors of brown and gray are in full bloom, and will be until sometime in April.

Running will be challenging for the next 90 days or so. Last year, we had no snow until mid-January, when a storm pummeled us with 30 inches of white stuff.

Already, we've had our share of snow, ice, and temperatures in the single-digits.

I write for a great website, www.linkedfitness.com, which is located in Australia. Several of my followers on the site have reported to me about training conditions during their summer, which is now.

Makes me want to hop on a plane and join them.

So, on this conflicting day, let's make our collective glasses half full.

The days WILL get longer.

We ARE coming out of the darkness.

Maybe the winter won't be so bad.

If not, there's always Australia.

OUT OF THE DARKNESS

In a little over two weeks, we will "spring forward," as in most parts of the United States, we will set our clocks an hour ahead as we move into Daylight Savings Time.

About a week later, Winter will officially end, and our long period of darkness will lie behind us.

For many, these milestone dates will mean more time to train at the end of the day as well as more pleasant training conditions.

To be sure, this winter, for most of us, has been a mild one, with a single major snowstorm here on the east coast, and few bitter cold days.

Enjoy the spring, as it is a great time to train and race. Spring marathons will abound, and shorter races will bloom like spring crocuses. Hopefully, your winter training will propel you to many spring successes.

Remember to get to the nearest track to run your speed workouts, but also travel to your local track to support the young high school men and women who are competing in track and field. They often do not receive the adulation often afforded to the "high profile" sports, but, as we know, they work just as hard. Cheer them on. They will appreciate it.

The darkness will subside soon.

Let's all take advantage of, and enjoy the light.

A REAL SPORTS SATURDAY

It wasn't a bunch of pampered, entitled guys in pads, crushing each other, showboating after every play, topping it off with some inane touchdown celebration.

It wasn't a hockey game a slam dunk, or coverage of the Wide World of Sports Sheboygan thumb wrestling championships.

It wasn't even a presidential debate.

It was, simply, an athletic competition featuring the finest trained, most dedicated athletes this country has to offer.

It was the United States Olympic marathon trials.

And it was magnificent.

First, hats off to NBC for what I thought was superb coverage, with concise, knowledgeable commentators, great visuals, and poignant story lines.

And what stories they were.

Galen Rupp, in his marathon debut, in record-setting heat, proved that he can compete against the best marathon runners in the world when he heads to the Rio Olympic Games this summer. He won the race easily, in a time of 2:11:12.

It seems impossible not to love Meb Keflezighi, who will be the oldest American male ever to run an Olympic marathon. He will be 41 years of age at the Rio Games. Meb also earned the honor of being our country's first three-time Olympic marathoner. He gutted out a second-place finish in 2:12:20, brandishing an American flag and a wide smile as he crossed the finish line. Jared Ward, third place finisher at last year's Los Angeles Marathon, captured third, with a time of 2:13.

Runners understand the importance of having reliable training partners. They keep us focused and are instrumental in helping us to achieve our best racing times.

Amy Cragg won the women's race, with a time of 2:28:20, followed by a tremendous finish by Desiree Linden, who surged into second place, in 2:28:54 and Cragg's training partner, Shalane Flanagan, hung on to finish third in 2:29:19.

Amy Cragg and Shalane Flanagan train together in Portland, Oregon. Throughout the race they ran practically stride for stride. During the middle of the race, Flanagan's encouragement got Cragg through a rough couple of miles, so when Flanagan hit the wall at mile 24, probably due to the heat, Cragg was happy to return the favor.

"I asked her, 'Hey, are you OK? And she said, 'No, I'm not,'" said Cragg, as the two approached an aid station. "There were a couple of times where she said, 'I'm not sure I can do this.'"

Finally, Cragg, for the sake of her own race, was forced to cut the rope with Flanagan, who was eventually passed by Linden.

Flanagan finished valiantly, collapsing before being led to a wheelchair. Her friend, Amy Cragg, may have helped Flanagan earn her second Olympic marathon berth.

It was a great sports Saturday.

American marathoning is back!

On to Rio.

PHIL

How about that Punxsutawney Phil?

This morning, the detestable rodent from the western region of my fair state, did not see his shadow, thus predicting that spring is "right around the corner."

Hmm...I DID run in shorts today, as the temperatures hovered in the low 50s, and the sun shone brightly.

Legend tells us that if a groundhog sees its shadow on February 2nd, winter will last another six weeks. German settlers imported this folklore to Pennsylvania in the 1700s. Now, Punxsutawney Phil’s handlers maintain 100 percent accuracy in his seasonal predictions, since the first Groundhog Day celebration in 1887, but statistics tell a different story. The actual "success rate" of the 'whistle pig's' (yep, another name for a groundhog) forecast hovers around 37%. Perhaps about as accurate as most local weather persons.

I love writing about Groundhog Day, but I absolutely hate groundhogs. They are ugly, destructive creatures. Groundhogs rut farm fields, ravage crops, and cause general destruction. They carry rabies, and have attacked my dog on two separate occasions.

But furry little Phil remains one of those traditions that is probably "cute" to cling to.

Chances are, winter WILL hang on for at least another six weeks, but as long as I can plant my spring onions around St. Paddy's Day, and run in shorts for most of the month of March, I can endure the prediction of the oversized buck-toothed rat.

GOOD RIDDANCE

Write it in the books.

 Log your final workout.

 January is gone.

Good riddance!

Now, to be fair, this time last year, and the year before, I was whining about the Polar Vortex, Arctic blasts, and an assortment of other meteorological terms that weather folks seem to attempt to impress us with these days, so, in the large scheme of things, January 2016 hasn't been that bad.

Until last Saturday, when two feet of snow buried us, temperatures had been relatively mild, and there was no snow...anywhere. My favorite local trails were dry and very runnable.

Since then, things have not been so good. Snow corridors have narrowed down the streets in my town, and trails are now the exclusive realm of the local deer population.

But, temperatures are supposed to reach the 50 degree mark in the next couple of days, snow piles will shrink, January is gone, the days are longer, sun higher in the sky, and there is hope.

Statistically, here in Pennsylvania, February brings the most snow, but March is not far behind.

If you survived this most brutal of months. If you were able to build a base with long winter miles, you are properly preparing yourself for a successful 2016 racing season.

January has passed, and now the calendar will work in your favor.

www.muldowneyrunning.net

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!

HUNKERING DOWN

Well, the blizzard of '16 has, indeed hit, impacting over 80 million people, many of them runners, like us.

I'm currently hunkered down, taking the day off, pondering exactly when I plan to shovel and plow my driveway, relaxing with my dogs, and curled up with a good book. Currently, it's an autobiographical work from legendary talk show host, Dick Cavett.

There are two books I have written that I'd like you to consider (and hopefully purchase).

Personal Best and Running Shorts are written from the perspective of a runner who has experienced all the good and the bad of running that you've experienced. I love running and runners, and over the years, I have forged lasting friendships thanks to our sport.

If you're hunkered down and you need inspiration to get you through the winter doldrums, I promise you'll love these books.

 

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.

Stay safe out there!

 

REST DAY

As winters go, this has been a pretty good one for runners. As I gaze out my window in northeastern Pennsylvania, not a speck of white dots the ground. To date, our only snow has come in the form of a dusting, which quickly vanished.

But from the Carolinas to New England, that's about to change in the next 24 hours. Unless you've been tucked under your blankets the past week, you know that blizzard conditions will grip the eastern seaboard tomorrow.

In anticipation of the 'snowmageddon,' I've already planned a day off from running tomorrow, and if you're within the storm's "bull's eye," so should you.

Little good will come out of slogging out slow miles outside during tomorrow's storm. (If you have a treadmill, then knock yourself out) You will be a danger to yourself and others, your miles will be dreadfully slow, your chances of falling will be greatly increased, and the risk of tweaking a muscle or tendon just isn't worth it.

A day off will help, not hurt you. Enjoy the beauty of the snow, and feel comfort in knowing that your aerobic activity will be satisfied by shoveling, plowing, or playing outdoors with the kids or the grandkids.

Relax, take a deep breath, and accept the fact that it is winter, and many of us are still stuck here in the frozen north.

Be safe.

And take a rest.

FIRSTS

We had our first snowfall of the season here in Pennsylvania yesterday.

In what has thus far been an unusually mild winter, caused by El Nino, according to the weather pundits, to receive less than an inch of the white stuff for the season's first snowfall on January 12 is pretty remarkable.

What followed the squall was a bitter cold front that cleared the air, dropped the temperature, and created the first winter scene we've experienced in these parts since last March.

Now, I hate winter. Snow, ice and freezing temperatures are not my ideas of fun. That said, I have often written about perspectives.

For example, few people appreciate good health until they no longer have it.

So, as I geared up to run on a snow-covered trail, with wind chills making it feel as though the temperatures were in the single digits, I actually looked forward to my outdoor workout today.

On an out-and-back route, our footprints left in the snow, the sun glaring off the pure whiteness, the run, with my running partner of over 35 years, Brian Tonitis, was magnificent.

With a gimpy knee, still feeling the effects of arthroscopic surgery, I was able to record 3-miles, for the first time since my meniscus decided to tear in mid-August.

Two firsts in the same day. Not a big deal in the big scheme of life, but if you're a runner, and you want to keep running for many years, it's necessary to adjust and adapt, to accept setbacks and appreciate what you have.

If you do, your "firsts" will always be significant to you.

www.muldowneyrunning.net

SIX FOR '16

Happy 2016 to all.

Here's hoping that you remain healthy and that personal bests dominate your year.

So, at the risk of sounding redundant, I'm going to offer what I think are six tips that will guide you toward a successful running year of 2016.

1. WRITE THIS DOWN-Fans of country music will recognize this phrase as the title of a George Strait song. First, my apologies to Mr. Strait for borrowing his title, but if you've followed my blog you already know that I believe it is essential to keep an accurate log of your workouts. I've done so for forty years. Write your workouts in a log/date book, on your computer, or on a calendar. Write a Russian novel, or keep it brief. However you choose to do it, writing it down allows you to study what works and what doesn't work for you, why you ran great or poorly, and any changes in workouts that may have caused you injury.

2. SPEED-We all love to get out there to take in the scenery, listen to music, or enjoy a workout with friends. But, once a week, on weeks when you're not racing, go to your local track or stay on the road, and run something fast. Intervals or tempo runs are fine, but if you want to race faster, speed work is a must.

3. GO LONG-Whether you are planning to run a 5K or a marathon, a weekly long run is essential. If you're running a 5K, your long run may be 6-8 miles; whereas for a marathon it could be 20 miles. (but not every week) Now here's the key. LSD, long, slow distance, is meaningless. Make your long runs count. If you are aiming to run a race at an 8:00 pace, run your long runs at an 8:30-8:45 pace. Long, slow distance makes long, slow runners.

4. PUMP IT UP-Running is great from the waist down. Too many runners, however, neglect their upper bodies. Two or three times a week, design a 20-30 minute upper body lifting regimen that features low weight and high repetitions. Build strength, not bulk, so when your legs tire, your upper body can carry the day.

5. SAVE YOUR MONEY-Stop racing so much!! Your body needs time to heal. If your goal is to run more races than anyone else, by all means, race every weekend. But if you like EARNING your hardware, by winning age group awards or more, then target and select your races and make them count. Quality, not quantity goes the distance.

6. ENJOY-Run a beer race, crawl under the barbed wire, dress in a tutu, do a zombie run. Keep it fun. Does this contradict the aforementioned Rule #5? Not at all. Select your races, but keep your running fun. Go to big races, but support small races. Both in training and racing, keep it fun, and you will enjoy this sport for a long, long time.

These are six general principals upon which I base my training and yours. If you desire a specific training plan, check out the service I provide on my website: www.muldowneyrunning.net, or check out Fiverr: www.fiverr.com, go to Lifestyle, and type in 'Running Shorts," and I can develop a plan just for you. Be sure to check out the reviews.

Make 2016 the year of your 'Personal Best.'

                                                          My 2016 Logbook

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."

THE MERRIEST!

From my family to yours, we wish you a Merry Christmas.

I hope for you and yours it is a joyous time with family and friends. And to those loved ones who are no longer with us, honor them with stories and tales of their lives. Over this Christmas season, they are truly with us in spirit.

It's spring-like, heck, it's almost summer-like here in Pennsylvania, with record temperatures. After my run this morning, I worked in my garden and raked leaves.

Remain healthy and enjoy the joys Christmas brings to all of us!

Joe

BRING IT ON!

Today is the first full day of winter in the Northern Hemisphere, and, as runners, it's time for us to say, "Bring it on."

Of course, that's a little easier to do this year, with record high temperatures expected to greet us here on the east coast for the next week or so.

Remain focused. Build up your base miles. If icebox conditions exist, or snow or ice hits, adjust, adapt, and relax. Dress properly, begin your workout into the wind, then keep it to your back on the way home. Race infrequently, then emerge in March, refreshed, with a solid mileage base, ready to crush personal best times at every distance.

Lastly, heed the advice of the Flying Finn.

IT'S THE MOST WONDERFUL...

The tree is decorated, the stockings are hung, the gifts are wrapped, but for many runners, whether they know it or not, today is the most wonderful day of the year.

Today, in the Northern Hemisphere, we celebrate the Winter Solstice, the date on which we experience the least amount of daylight. The days get longer and brighter from here.

The Winter Solstice arrives here in Pennsylvania at 11:48 p.m. so, technically, today and tomorrow will stand as the shortest days of the year. Only 8 hours and 16 minutes of daylight will bathe us today and tomorrow, but on Wednesday we will gain another minute of precious light.

Statistically, January will be our coldest month; while February will be the snowiest. El Nino has spared us frigid weather thus far, but we will not permanently dodge the bullet.

Most of us enjoy training outdoors, and light is our ally. For the past few weeks, darkness has crept in shortly after 4:30 p.m., making it difficult for most folks to complete their training run in the light. Today's solstice brings us a ray of hope, as well as light.

And, isn't that what Christmas spirit, the Holiday season is all about. Whatever our faith, or even if you celebrate Festivus, beginning today, we anticipate renewal, hope, and promise. We will make note of resolutions, and we will hope that, as the calendar ushers in a new year, our lives, and the lives of our loved ones will experience a new light.

The Winter Solstice brings with it a season of cold, nasty conditions that we inevitably brave our way through, thanks to the promise of spring. The season mirrors life itself, with its brutal seasons, and the light at the end of each. It mimics our running life, with periods of darkness imposed by injury or illness, our rehabilitation, and the promise of brighter, spring-like days ahead.

So, on today's winter solstice, kiss goodbye to darkness, and welcome the light. The Holidays are ahead, better days are ahead.

Happy Solstice Day to all.

www.muldowneyrunning.net

YOU'LL LOVE 'EM

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

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

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

Have a great, healthy Holiday season!  

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

YOUR BEST DAYS ALWAYS LIE AHEAD

Thursday was a miserable day.

A steady rain poured down, accompanied by a chilly wind. Conditions were dark and damp and temperatures struggled to reach 40 degrees. Simply a terrible day to go for a run.

Hell no!

I couldn't wait to gear up with my waterproof vest, painter's hat and gloves.

Since tearing my meniscus in August, my training log has resembled a freshly cleaned blackboard (going back to my teaching days), a clean slate, so to speak.

Walking was a struggle throughout September, and I am ashamed to report that I ran two miles for the month. That's right: 2 miles!

I dragged my leg for a whopping 31 miles in October, then, prior to my November 10 arthroscopic surgery, I managed to struggle through 12 miles for that entire month.

Exactly four weeks after my surgery, on December 10, as instructed, I ran my first mile on the track.

So, after three months of running exile, I am elated to emerge from my personal Elba island, whenever I am able, whatever the conditions.

On Thursday, my two miles, all my sore knee will bear at this time, were delightful. The cold, dank, rainy atmosphere didn't phase me a bit.

It's all relative folks.

Take this wonderful gift of running away from us, yank it, like a throw rug, from beneath our feet, and we begin to realize how much it really means to us.

My personal best times are fading in the rear view mirror, but my, and your, best running days lie ahead.

In about an hour, I'll run on a beautiful trail, along a lazy river, with snow flurries swirling, along with a running friend of over thirty years, who suffered a stroke a mere six weeks ago.

And, in the coming weeks and months, I'll run in the mountains and I'll run on the beach. I'll run with my wife, with friends old and new, I'll run with my kids, I'll run with my dogs.

Cherish each day and every opportunity we are afforded to lace up our shoes and go for a  run.

Because, indeed, our best running days lie ahead.

www.muldowneyrunning.net

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

RELAX

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

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

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

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

There's no better time than right now!

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

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

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

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

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

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

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

A WEEK

Purgatory, the time since my arthroscopic surgery, which was performed on my knee in order to remove a torn meniscus on November 10, will end in less than a week.

During my stay in Purgatory, we experienced the warmest November on record, and my running logbook (I've kept a written running logbook since 1976) has been filled with goose-eggs.

I've gained eight pounds. I'm allowed to tell you but not my wife, who has threatened me with bodily harm if I bring up the issue of my weight again. Periods of running depression have overcome me at times, but through it all I have heeded the recommendations of my orthopedic surgeon. I have walked, and walked, spent way too much time on the elliptical, lifted to strengthen the leg, and have otherwise tried to maintain my fitness level as well as my sanity.

Next Tuesday will be exactly four weeks since the surgery, and will be the day I am officially cleared to run.

Believe me, a few years ago, indeed, two years ago, when I suffered a hamstring tear, I would have cheated and begun running a week or so earlier.

Not this time.

I'm playing by the book and following the rules.

The reason is simply.

My goal is to run pain-free and to run well again.

Therefore, my return to running will be gradual and, hopefully, smart.

When I design training programs for runners on my website, www.muldowneyrunning.net, or on Fiverr, https://www.fiverr.com/s2/bd1a006ea9, I emphasize quality miles.

One simply cannot turn in quality miles when injured.

So, it's time I practice what I preach.

Next Tuesday I will go to my local track and run a modest half mile. I'll keep running a half mile until I reach the quality level I desire. Only then will I bump up my distance.

The process will be slow, but I vow to be patient.

It's the only way I'll escape from my running Purgatory.