YUENGLING AND ST. PADDY'S DAY!

The numbers tell the tale.

From the small, family-owned brewery, hewn into a mountain containing the largest vein of anthracite coal on the planet, the Yuengling family has propelled America's Oldest Brewery, established in 1829, into an iconic institution. Located in Pottsville, Pennsylvania, the brewery surpassed Sam Adams as the top domestic beer producer in 2012, and recently cracked the top ten, placing 9th on the "Top Perceived Beers" list. Production continues to rise, and the company can barely keep up with the demand. It's Lager is superb, the Light-Lager, full-bodied, but my personal favorite is the Lord Chesterfield Ale, which is not for the faint of heart.

Family-owned, the company rose to prominence with the introduction of its Lager, in 1985. President, Dick Yuengling, is the fifth-generation of his family to brew beer in Pottsville, since arriving here from Germany in 1829. Dick Yuengling's day begins at 5:00 a.m., when he shows up for work in his usual business suit: jeans and a flannel shirt. His work day usually ends well into the evening. I am proud to consider Dick Yuengling, and his family, friends. In fact, Dick was my Little League baseball coach.

When the Yuengling name is attached to an event, it is conducted with precision and skill.

Such was the case this past weekend, when the Yuengling Shamrock Marathon was held in Virginia Beach.

In my 36-years of racing, I have never experienced an event that, from beginning was so well organized, and runner-oriented.

I was honored to conduct two seminars at the Expo. There was plenty of Yuengling beer to sample. Jennifer Yuengling also delivered seminars on the history of the Yuengling Brewery. We spent time with her and her family. She ran the Half Marathon, and her husband and children ran races as well.

On Sunday, I ran the Shamrock Marathon. Planning to run only 20-miles as a tuneup for Boston, I decided to run the whole thing, finishing with a time of 3:10:18 The course is flat and fast. Crowd support is terrific, with volunteers, bands, military personnel, and enthusiastic spectators everywhere. At the finish, medals double as bottle-openers, and the "space blankets" are real blankets. Mine adorns my sofa as I write. The post-race party went on well into the afternoon. In all, nearly 30,000 people competed in Shamrock Race Festival.

This is a 'must race' for any runner. It is superbly organized, the course is great, and the amenities are second to none.

As a side note, the Yuengling Brewery will host the first annual Yuengling Light Lager Jogger 5K on April 13. 2500 runners will participate. Don't plan to race, however, as the race reached capacity in a little over a month.

St. Paddy's Day and beer go hand-in-hand. Make it beer from America's Oldest Brewery, and a race at the beach, and it makes for the perfect St. Paddy's Day!

SPRING FORWARD...SAFELY

For many of us, Sunday's switch to Daylight Savings Time served as an early harbinger of spring, as we enjoyed the extra hour of daylight at the end of the day. Now, training runs, no matter what the distance, are possible, as we continue to gain minutes all the way up to the Summer Solstice in June.

For now, however, there is a minor problem at the onset of Daylight Saving time: we have lost an hour in the morning. Sunrise arrives at approximately 7:30 a.m. For many morning runners, it means that much of their run will be conducted in darkness. As each day goes by, and the earth revolves closer to the sun, minutes will be added to the early morning light, but not yet.

There is never a good time to run in the darkness, but early morning may be the most dangerous. Drivers are tired, and, often impatient, as they rush to get to work on time. Coffee is in hand, they are fumbling with their CDs, and often spend time on the phone.

As a runner, if you're not bright, you're not too bright!

If you must run in the darkness, especially if you frequently run in the darkness, wear as much bright, reflective gear as possible.

My run-in-the-dark gear includes a reflective vest, reflective strips on my shoes, tights, and shorts, as well as on many of my gloves.

A couple of weeks ago, however, I went for a night run, and I just felt I need more visibility. I discovered LED armbands that I really liked. They are lightweight, fashionable, and not dorky.

In my book, "Running Shorts," I attempt to explain why motorists hate us so much in the chapter entitled, 'Why Do They Hate Us So Much?'

So, that being established, I thought I'd take a proactive approach. I bought a few LED armbands, and I'm selling them on my site: www.runningshortsbook.com. Check them out. Try them if you must run in the dark. Last week, a customer even bought one for his dog. We need to keep our pets safe as well.

Enjoy the coming spring weather, and enjoy Daylight Saving Time. Run fast and run safe!

20-Proceed With Caution!

Next month I will celebrate, appropriately, by toeing the line at Hopkinton, the anniversary of the best marathon of my life. At the 1983 Boston Marathon I turned in a time of 2:22:54, a personal best, nine seconds behind a world record performance by future Olympic champion, Joan Benoit. More on the history of this great race in the chapter, 'Boston,' in my book, "Running Shorts." www.runningshortsbook.com.

Obviously, those days are behind me, but I do still enjoy the marathon distance. Next month's Boston Marathon will be my 16th running of the Patriot's Day classic, and will be my 53rd marathon.

My current goal is the 3-hour mark. At the 2010 Philadelphia Marathon I was able to turn in a time of 2:58:54. My training over the past months has been similar to that of the 2010 Philadelphia Marathon preparation, but, when training for a marathon, obstacles can emerge anytime.

Last year, at Boston, temperatures soared into the high 80s, yet chills enveloped my body. It seems I had contracted a sinus infection a few days before the race. The result was an 18-mile training run, and only the 2nd marathon DNF of my career. (both at Boston)

My former 100-mile weeks are 50-mile weeks these days, and as I advise at my seminars, as we age, we must trainer smarter.

Often, however, I do not practice what I preach.

Sunday's 20-miler was brutal. Temperatures hovered in the low 30s, and a northwest wind gusted to 30-miles per hour. I wisely punished myself by running into the wind early in the wourkout, and took advantage of a tailwind for the second half. My goal was a 7:30 pace, and my 2:28:15 finish time brought me under my target time by 5 seconds a mile

A whirlpool, plenty of Powerade,a couple of PBR's, and I felt pretty good. As the night wore on, however, the outside of my left knee began to ache.

A younger me would tried to "run through it," by logging a few miles on Monday.

Not now, though.

Monday's mileage was zero, and the day was punctuated with a glorious 1-hour nap after work. 10 minutes of ultrasound, and a compression sleeve surrounding my knee got me through the night.

Today was all about proper preparation. I slathered on copious amounts of Icy Hot. Yes, I reek of it as I write. The compression sleeve, some stretching, and then, the most important component. A 5-minute drive to a flat, gravel trail.

The result was a painless 7-mile run at a 7:35 per-mile pace.

Most of us try to remain safe by facing traffic as we run. Many of the roads we run are 'crowned,' for drainage purposes. Lateral knee pain of the left leg is often a result of the leg taking the brunt of the downward slope of the road.

Today, I indeed, 'practiced what I preach.' All is ok, training has not been interrupted, but caution is the word for the next few days. The ice will be applied tonight, and the Icy Hot will be handy.

Runners are far more knowledgeable about their bodies than mere mortals. But, we are  more stubborn as well, and we harbor delusionary thoughts of invincibility. Believe me, I know it. I've been there...more than once!

Listen to your body. Understand the value of rest. There is no secret formula. Do what works best for you. A good friend of mine used to take two days off before his races. His 10K times were in the 33-34-minute range. Do what it takes to enable you to turn in your best performances.

I hope you stay healthy. But when you feel an injury coming on, proceed with caution!

LED Armbands...Cuz they really DO hate us!

Yesterday's blog, featuring the inane driver who called my local newspaper to recommend that runners, like drivers, should produce, "credentials," was my most-read blog to date. Thank you all for reading it.

In the blog, I opined about some of the reasons many motorists still can't accept the fact that there are millions of us out there on the roads, and our ranks are growing. In my book, "Running Shorts," www.runningshortsbook.com, I devote a chapter to the topic, entitled, "Why Do They Hate Us So Much?"

Granted, most motorists are cautious and courteous, but, let's face it, it only takes one negligent or road-rage filled driver to possibly end our running career, or much, much worse.

These days I try my best to complete my training runs in total daylight, but, two weeks ago, on a cold, windy Saturday, I procrastinated for the entire day and didn't get out the door until 5:45 p.m.. Needless to say, most of my 7-miler was conducted in darkness.

Although my running vest is designed to include several reflective strips, several close encounters with motor vehicles convinces me to ensure my safety with additional protection.

I conducted extensive research and found a velcro-adjustable, lightweight LED armband, which I found to be be fashionable as well as functional. There are three modes: Quickflash/Slowflash/Continuous. It comes with a lithium battery, about the size of a dime. I used these batteries for my dog's collar, and I would buy them at the Dollar Store.

Check out the pictures below. Go to my site: www.runningshortsbook.com, and you'll find these LED armbands on sale for $7.99, and we'll pay the postage.

Stay safe out there, because, they really DO hate us!

THEY'RE AT IT AGAIN!

A few weeks ago I posted a rant from a person who called in to our local newspaper's "Thunder/Enlightning" opinion column. It seems as though the person resented the fact that 'joggers' dare to infringe on the driver's God-given right to own the entire road.

Well, they're at it again!

The following is yet another opinion in the same column, published in our local newspaper, Pottsville (PA) Republican Herald, on Thursday, February 28.

"I'm required by law to have a driver's license, insurance and inspection for my vehicle so I can drive on the streets. Why are joggers in a special category and not have proper credentials to jog on the streets?"

Here is the Commentator's response.

"Get real. Get a life and start exercising your body instead of just your jaws. You are operating something that can kill people, cause thousands in damages, uses thousands in energy, costs thousands in insurance, yet you want to badger me for running in the street where I use none of the above."

Congratulations to the Commentator for a terrific retort to this moron.

I strongly doubt that the person who called in with this inane opinion is reading this, but I hope he or she will be reading when I devote my monthly running column in the Republican Herald newspaper to this topic next week.

Like many of you, I have been chased, run off the road, grazed by rear view mirrors, had insults about my manhood hurled at me, as well as bags of trash and soda bottles. I've been heckled by trash collecters, heard the "Hut-two-three-four," as well as "Run Forrest Run" lines. My friend, Brian Tonitis, and I nearly met our demise at the hands of a group of redneck drunks on a ten-mile training run. In fact, that is the opening story of my book, "Running Shorts." www.runningshortsbook.com.

Our "credentials" are more valid than any "credential" possessed by anyone. We like to get outside, in most any weather condition, put one foot in front of the other, and take control of our lives. We are in it for our health, and for our healthy goals. We don't care if we are alone or with thousands of like-minded individuals. Unless specifically prohibited, we have the same right to be on the road as the obese, burger-guzzling, Big Gulp swilling ex-athlete does. We are not bothering anyone and we are not judging anyone. If you must apply the breaks or stay within the speed limit as you pass us, too bad.

Oh, and by the way, don't talk about "credentials" because you think you are still the same athlete you were in high school, but now when you look down you can't see your feet. That's not our fault, so don't be jealous of us. Also, don't freak out because we are talking to each other, laughing and joking while we're moving faster than you can ever hope to move.

And get over the fact that us guys CAN go shirtless, and yes we CAN wear tights. And when you see women out there running wearing little clothing, I can assure you they are clad in a manner that keeps them comfortable, NOT for your leering pleasure.

So, there you go. I have covered only a few of our "credentials." All the haters can feel good in knowing that millions of us will be out there on the roads of America and the world tomorrow, and we will be proudly wearing our "credentials."

'START WITH YOUR SHOES'

The Boston Marathon looms less than two months away.

Although my training for the race has been going fairly well, I fully realize, having run 52 career marathons, including 15 Boston marathon appearances, that my 20-mile training runs are a key component to success.

A 20-miler is on the schedule for the upcoming weekend, so last weekend's 'longer' run was to be 12-miles.

During the week prior, however, a chronic lower back issue slowed my training progress. On several occasions, my training runs were interrupted by a stretching session, which became necessary as the muscles of my lower back knotted up.

For years, when runners ask inquire about their injury problems, I respond with, "Start with your shoes."

Well, I'm pretty good at dispensing advice, but not so good at heeding it. I had allowed my shoes to wear down, and now my back was making me pay for my negligence.

On Sunday I laced up my new shoes, retiring the old pair to the mountain of swooshed shoes that have piled up in my garage. The results were instantaneous and remarkable. I completed my run pain-free, and at a quicker pace than I had expected.

Now, I'm ready for this week's 20-miler!

During my 36-year running career, I've experienced just about every running injury inaginable. Today, I'm vertical and able to run fairly well, for an old geezer!

Check out the Mile (Chapter) in my book, 'Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes,' entitled, "Run 'til It Hurts." www.runningshortsbook.com. In it, I detail a number of injuries, and how I successfully dealt with them.

 With the Boston Marathon on the horizon, enjoy the chapter, Boston," where I take you on an amazing journey through this amazing race.

Spring begins on March 20, so I'm running a Spring 20% off sale. I would be truly honored if you read my book about the sport we love. And now you can purchase a personally signed copy for only $12.20. And if you want more advice after you buy the book, you can find me on Facebook, "Running Shorts,' or Twitter, 'rdrunnr00.'

Finally, look for me at the Yuengling Shamrock Marathon Expo in Virginia Beach on March 15-16. I'll be delivering seminars on, 'Make Each Day Your Personal Best,' and 'Advice for Running into Your 50s and 60s.'

A CLASSIC

Back in 1976, the "Running Boom" was in full swing. Races were springing up everywhere. Few of them remain today, but the good ones have survived.

Many publications about running and runners got their start in the mid-70s as well. Like many races, they, too have vanished.

In the beautiful mountains of central Pennsylvania, back in September 1976, a small newspaper began publication. About runners, for runners, Runner's Gazette, www.runnersgazette.com, continues to thrive today, providing  no-nonsense, no-fluff information, advice, and results to runners.

Freddi Carlip, founder, owner, and editor of Runner's Gazette, has been a runner for many years. She brings her personal touch and unique runner's perspective to her newspaper.

In a corporate world, Runner's Gazette is iconic. It is a small-town publication that features local races as well as national events. Pick up a copy, check it out online, or advertise in Runner's Gazette. If you're a runner, you'll love Runner's Gazette.

Below is an article from this month's edition.  I'm partial to the pic of the codger in the Kenya singlet!

JO RUPP SMILES, HAPPY WITH HER RUN. CLAY SHAW PHOTO Philadelphia Marathon Shows Love to NYC Marathon Entrants BY DAVID BLOCK PHILADELPHIA, PA--Hurricane Sandy’s assault on the Big Apple forced NYC Marathon organizers to cancel the 2012 NYC Marathon. However, the Philadelphia Marathon organizers opened up 3000 slots for NYC Marathoners to take part in their race. The Philadelphia Marathon and Half Marathon (both held this past November 18) were already sold out, but the race organizers made an exception. There were 3000 openings and 1500 NYC Marathon entrants filled them. The City of Philadelphia also put on the Rothman Institute 8K, held on November 17, yet unlike the marathon and half-marathon, that race was not sold out. “I’m glad that the Philadelphia Marathon coordinators were able to accommodate these runners,” said Philadelphia Mayor, Michael A. Nutter. “I didn’t worry about whether the Philadelphia Marathon would happen or not, given that Hurricane Sandy was about two weeks ago. I had no doubt that we’d be in good shape and ready to go.” One of the 1500 NYC Marathon entrants who competed in the Philadelphia Marathon was 35-year-old Amy McDonaugh of Irmo, SC, who clocked 2:53:05 to be the 18th overall woman finisher. She has partial vision in her left eye and none in her right, due to arteriovenous malformation (an abnormal tangle of blood vessels), which she developed at age 10. When the New York Marathon was cancelled, I cried,” said McDonaugh. “I did all that training and I didn’t want it to go to waste.” She was glad to compete in Philadelphia, but disappointed with her finishing time. “I wanted to run under 2:49. I think my time was slow because I was peaking for New York then tapering, and keeping the tapering up for two weeks (until the Philadelphia Marathon).” She had a hard time seeing when the race began because it was 7 a.m., and the sun had not fully risen. Then when the sun came up, she had a hard time seeing because of the glare. “I had to link arms with my guide runner. I should have used a tether.” This was her first time racing in Philadelphia, and it was also the first time for some of the winners. Two days before the Rothman Institute 8K, 22-year-old Isaac Korir Kedikou arrived from Kenya to the U.S. for the first time. The 8K was his first race on U.S. soil. The young Kenyan easily won with a 22:29 posting to set a new course record. Marcus O’Sullivan had set the previous course record, 23:03, back in 1997. Kedikou’s manager, Hicham EL Mohtadi, chose for him to race in Philadelphia because he liked the coordinator for elite runners, Ross Martinson. For setting a new course record, Kedikou won $1,500.00; $1000.00 for finishing first and $500.00 for setting a new course record. However, the next day he won the Philadelphia Half Marathon, 1:02:53, to collect the Lion’s share of $2,500.00. “Isaac never ran a half-marathon before,” said Mohtadi. “The furthest he raced was 10 kilometers in Kenya. When he hit the four-mile mark on Front Street below South Street, he took the lead and never lost it. His four-mile split was 19:08. When he reached seven miles at 31st and Chestnut, his time was 33:02. “From four miles on, I tried to push the pace,” said Kedikou, but no one could stay with him. After being in the U.S for only four days, he earned a total of $4,000.00. “I am happy,” said Kedikou in broken English. Finishing second in both the Rothman Institute 8K (22:46) and the Half Marathon (1:03:43) was Samuel Ndereba, 35, of Kenya who trains part of the year in Norristown, PA, under the management of Lisa Buster. Ndereba won a total of $1,500.00; $1000.00 for finishing second in the half-marathon and $500.00 for finishing second in the 8K. Last year he won both races, 23:44 and 1:04:04. This year his finishing times were considerably faster, but he was runner-up in both races. After the 8K, Ndereba said: “he (Kedikou) had a lot of speed. I tried to keep with him, but he was faster than me.” In the 8K, Ndereba beat third place finisher, Scott Smith, by one second. The 26-year-old Smith who hails from Flagstaff, AZ, posted 22:47. “I was ahead of him for most of the race, but he out-kicked me at the end,” said Smith. “I thought we both could catch the winner, but he was too fast.” Smith collected $250.00. The first female 8K finisher was 24-year-old Misiker Mekonnin Demessie, 25:46, who collected $1000.00. Demessie, who trains in Washington, DC, was a 2012 NYC Marathon entrant. Because of the cancellation of the marathon, she decided to run the Honolulu Marathon in December. “The 8K was a tune-up,” said Demessie. POTTSVILLE'S JOE MULDOWNEY RUNS A STRONG RACE. CLAY SHAW PHOTO In the Men’s Marathon division, 36-year-old Michael McKeeman of Ardmore PA finished first. Six years ago, McKeeman finished second in the Philadelphia Marathon, 2:17:50. After six years, he ran the Philadelphia Marathon for a second time. This time he finished one second slower, 2:17:51. However, this time he won. “It felt great to win because it was in front of my family and friends,” said McKeeman. McKeeman was uncertain how he would finish. “Twenty-two miles into the race, I thought I’d take second again. I was resigned to being runner-up. But I soon caught up to the leaders.” At the 23-mile mark, right under the Strawberry Mansion Bridge on the Kelly Drive, McKeeman grabbed the lead for the first time that race. His split was 2:00:47. “Often when runners take the lead, they feel good, but I didn’t,” said McKeeman. “I was tired.” He reminded himself that if he stayed strong, he’d finish in about 15 minutes. “I just said to myself, '15 more minutes; 15 more minutes.’” At the 24-mile mark, on Kelly Drive across from the Philadelphia Zoo, his split was 2:06:00. He still had the lead. “I worried that someone would catch me. I never looked back to see who was behind me, because I thought it would show a sign of weakness.” Had he looked back, he would have seen that no runners were near him. At the 25-mile mark, at the Girard Avenue Bridge on the Kelly Drive, his split was 2:11:12. Despite feeling uneasy that runners would pass him, he simultaneously believed that it could be his day to win. Family and friends helped give him energy as they cheered him, while additional spectators screamed out his name. He heard his name a lot more after he grabbed the lead. It also helped that he knew the marathon course. “I often train on Kelly Drive,” said McKeeman. As he approached the finish line, he wondered if anyone was near him. No runners were close. Runner-up Scott MacPherson, 25, of Austin, TX, trailed McKeeman by 42 seconds, as he clocked, 2:18:33. McKeeman received the winner’s purse, $3,500.00, while MacPherson earned the second place cash prize of $2000.00. “This was my second marathon," said MacPherson. He ran his first at the 2012 U.S. Olympic Trials. “I had a bad race that day,” MacPherson remembered. “This time I just wanted to enjoy the marathon, and I did.” The first female marathon finisher was Irina Mashkantceva, 29, of Solikamsk, Russia. She posted 2:35:37, which set a new course record. The previous course record 2:35:46 was set by Mariska Kramer in 2011. Mashkantceva earned a total of $5,000.00, $3,500.00 for finishing first and $1,000.00 for setting a new course record. “This is the first race that she won on U.S. soil said her manager, Stan Rogulin. According to Rogulin, Mashkantceva was still suffering from jet lag because she arrived from Russia to Philadelphia two days before the marathon. “But that did not affect her performance,” said Rogulin. “This was her best marathon time.” Marathon Men 1. Mike McKeeman 2:17:51 2. Scott MacPherson 2:18:33 3. Abiyot Endale 2:19:15 Women 1. Irina Mashkantceva 2:35:37 2. Venera Sarmosova 2:35:58 3. Katie DiCamillo 2:38:50 Masters Men Rachid Bensalem 2:28:06 Wheelchair Men Paul Erway 2:29:38 Masters Women Elena Orlova 2:41:29 Half-Marathon Men 1. Isaac Korir Kedikou 1:02:53 2. Samuel Ndereba 1:03:43 3. Mengistu Nebsi 1:04:11 Masters Men Eric Shafer 1:12:57 Wheelchair Men Shannon Franks 1:19:00 Women 1. Misiker Mekonnin Demissie 1:11:57 2. Hellen Jemutai 1:12:37 3. Stephanie Pezzullo 1:13:13 Masters Women Doreen McCoubrie 1:23:22 8K Men 1. Isaac Korir Kedikou 22:29 2. Samuel Ndereba 22:46 3. Scott Smith 22:47 Masters Men Michael Griffin 25:25 Wheelchair Male 8K Results Shannon Franks 25:36 Women 1. Misiker Mekonnin Demessie 25:46 2. Amy Van Alstine 25:59 3. Frances Koons. 26:29 Masters Women Cecily Tynan 29:38