FIVE FABULOUS RUNNING ESSENTIALS

There are two universal running truths: We all hope to get faster, and we all hope to be able to run forever.
No matter what our age or ability level may be, we, as runners, share these common goals.

In order to achieve these goals, I think there are five essentials that we all need. Together, these five essentials help us to become better runners, keep us relatively injury-free, and allow us to remain on the roads for many years.

1. SHOES

It all starts with the shoes. Today, it is easier than ever to find the right pair of shoes for you. Do your research. Never cut corners. No expense is too great. Bad shoes are like falling dominoes. Problems begin with the foot, and domino to the knee, hip, and back. Improper or excessively worn shoes will hasten the process and lead to injuries. Remember, just because the black part of the sole has not worn away doesn't mean that your shoes aren't worn. It's not that complicated. When you begin to feel every bump in the road, or every stone beneath your foot, it's time for a new pair of shoes. Keep a pair of shoes for racing purposes, and don't be afraid to rotate, wearing different shoes for different purposes, such as trail running.

2. RUNNING LOG

I'm recycling this one from a previous blog, but I firmly believe in keeping a daily record of one's running activities. Now, I'm 'old school,' so I record my workouts in a day planner. You can record your workouts online, or in any manner that suits you. Keeping a daily running log let's you know where you are, and where you are going. It reminds you of what kinds of weather conditions in which you have run, and what workouts have enabled you to succeed, as well as those that didn't. Your running log should be the Bible of your running life.

3. TIMEPIECE

Ahh...the wonder of the GPS. Today's timepieces can do just about everything but run for you. I have chosen a minimalist approach, selecting a watch that simply gives me my time, distance, and pace, but you may want it all: the aforementioned information, plus calories burned, elevation, heart rate, blood pressure, pacing alerts, or, perhaps what you're having for dinner. No matter what, your watch is a terrific running tool.

4. TRACK

Although we all enjoy the roads and trails, there is something very elemental and symmetrical about getting on a track. Splits can be recorded every 100 meters if you choose. There is no guesswork. Distances are exact, straightaways and turns are always in the same place, and, no matter what the workout, there is something magical about springing off the final curve and ambling toward the finish line. Track workouts force us to go faster, and that leg speed is beneficial, no matter what the race distance.

5. RELIABLE TRAINING PARTNER(S)

Some runners enjoy the peaceful solitude of a solo run, but most runners don't. In my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who has Ever Laced Up a Pair of Running Shoes," www.runningshortsbook.com., I have a chapter entitled, 'Cast of Characters,' a group of people who have shared thousands of miles on the road with me for the past 37 years. Thanks to them I became a better runner, because reliable training partners WILL make you a better runner. They show up on days when you may be tempted to stay at home. They push you to run faster. They make you laugh. They share your sorrow and your joy. Your running partners are your social club. They're your bar buddies. When you train together you are the best of friends; when you you race you become fierce competitive rivals.

Over 30 years ago, our meeting spot was "The Stump," the base of an old oak tree that had been cut down years earlier. The Stump is long gone, withered away, reduced to a grass-covered clump. The "5 minute rule" remained consistent. If we were scheduled to run, from The Stump at 4:00 p.m., be there by 4:05 or we're leaving without you.

These days I receive text messages from my running partner of over 30 years, Brian Tonitis, who still tells me he'll meet me at The Stump, and I know I can't be late by more than five minutes.

Nothing  is certain in life, but if you adhere to these five running essentials, success and longevity will come your way.

Fiverr

Soon after I published my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," www.runningshortsbook.com, I traveled throughout the United States and Canada, at various marathon expos, promoting the book, and delivering seminars on a variety of topics.

At most races, my conversations with runners generally focused upon training methods. Based on my relative success over 37 seasons of competing, I was happy to offer a brief synopsis of training tips that have worked for me, as well as ones that haven't.

Now there is a way that I can offer quick training advice, as well as specific schedules to runners from around the world.

It is through a website called Fiverr. www.fiverr.com

Go to Fiverr.com, look for Running Shorts (that's me), and for basic fee of $5.00, I will design a training program to suit your needs.

Over the past few months, I have designed programs for runners from Cyprus to South Korea. It doesn't matter if you are a beginning runner or a seasoned one; whether you'd like to run a 5K or a marathon, I'll put together a plan that will get you there.

So check out Fiverr.com, and I'll design a training plan just for you.

PUTTING ONE FOOT IN FRONT OF THE OTHER

When I deliver seminars at race expos, or to small groups of runners, I frequently advise that we don't overthink our sport. Sometimes, running is as simple as putting one foot in front of the other and going as fast as we can.

This morning a variation of those words took on a new meaning for me.

"My focus is on putting one foot in front of the other."

The words did not come from a runner, rather a spectator.

His name is Jeff Bauman.

Thirteen months ago, as he anxiously awaited the arrival of his girlfriend, Erin Hurley, who was running the 2013 Boston Marathon for charity, he heard an explosion. smelled burning flesh, and looked down to see he no longer had his legs.

I read an account of Jeff's story in Parade Magazine. His book, "Stronger," is due to be released on April 8.

One minute before the first homemade bomb was detonated near the finish line of the 2013 Boston Marathon, Jeff Bauman looked into the face of one of the men responsible for the senseless act. Tamerlan Tsarnaev wore a hooded sweatshirt, and according to Bauman, while those in the crowd enjoyed themselves on a clear, sunny day, "He was all business."

Jeff Bauman attributes his life being saved to many courageous people who stepped forward last Patriot's Day, but the world remembers the photograph of a dazed and severely injured Bauman being frantically pushed in a wheelchair by Carlos Arredondo, "The man in the cowboy hat."

Despite having both legs amputated, both of his eardrums shattered, and suffering severe burns from the blast, it was Bauman who identified Tsarnaev, soon after he had regained consciousness, an act that surely led law enforcement to the Tsarnaev brothers. Tamerlan, who was observed by Bauman, died in a police shootout. His brother awaits trial for his actions.

Of the many victims on that day, Bauman is the only one to have had both legs amputated above the knee. His rehabilitation has been excruciating. For him, simply attempting to walk across the room is painful. The mental and physical anguish is nearly unbearable.

As Jeff puts it, "My focus is on putting one foot in front of the other."

Through it all, his girlfriend, now his fiance, Erin, has been his greatest supporter. They are expecting a child this summer.

My fondest memories of my sixteen Boston Marathon races are not the times I've run, but the people of the race. The spectators, the Jeff Baumans, who wait and cheer for the runners.

Jeff Bauman doesn't see himself as a hero, but he is. His intention, as he waited for Erin last April 15 was not to be a role model, but he is. Terrorists, again, tried to bring us down, but Jeff Bauman brought THEM down...from his hospital bed.

On the cover of Parade Magazine, Jeff proclaims, "I know exactly when my life changed."

All of us in the running world had our lives changed on Marathon Monday of 2013, but the actions of gutless cowards altered the life of this 28-year old young man in ways we, on our worst days, can't begin to imagine. Three innocent people, along with nearly 300 others, all Boston Marathon spectators, suffered, as Jeff Bauman did that day.

We honor them in the best way we know:

By putting one foot in front of the other.

ADIOS!

Today I slogged through six bone-numbing miles in conditions I rank second on the discomfort scale behind cold wind. The temperature stood at 36 degrees, a steady rain fell, and an easterly wind sliced its way through my rain vest, my Under Armour, and directly into my bones.

What a fitting final day of the Winter from Hell.

Now, I'm not delusional enough to think that because the calendar indicates that tomorrow is officially the first day of Spring that the world will be full of brightly colored crocuses and chirping robins. In fact, I'm scheduled to officiate a track meet on Monday. The high temperature is expected to top out at a Lambeau Field-like high of 35 degrees.

It just won't quit. Last thursday, the high temperature of 22 degrees was the lowest high temperature ever recorded on that date here in northeastern Pennsylvania.

So, I'm sure we all are saying 'Adios' to a winter we'd all like to forget.

By the time we reach April, you'll be able to close your eyes and click on your computer screen, and you'll land on a plethora of races every weekend. People will be covered with mud, sprayed with pain, running races on secluded trails, and covering amazing distances at thousands of races.

A little over a month from now, over 36,000 runners will celebrate Patriot's Day in Boston, and after that, spring will have definitely arrived.

I think the tribulations we have all suffered through during the winter of 2013-14 have made us better runners. We have made it. We have endured. We are stronger, both of mind and body. I guarantee we will appreciate the sights, sounds, and smells of spring more than we have in a long time.

This annual trip around the sun is a glorious thing. Embrace the fact that we have thumbed our noses at Old Man Winter and we have prevailed.

A new season is upon us.

Let's make the most of it.

PADDY'S DAY PROUD

If you've read my book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has ever Laced Up a Pair of Running Shoes,' www.runningshortsbook.com  (and of you're a runner, you really should read it), you've heard about my daughter Kelly. She truly is an inspiration for all runners.

Always academic, Kelly graduated with honors from the University of South Carolina in three years, back in 2000, with a Bachelor of Science Degree in Education. Within a year, she completed her Master's Degree. Today, she is the Head of the Social Studies Department at Eastern York High School in Pennsylvania.

Kelly never liked sports a whole lot, and frankly, she was repulsed by her Dad's gnarly running feet, complete with purple toenails, toes pointing in different directions, blisters, and general ugliness.Running was not something she particularly aspired to.

Having never run in her life, four years ago she informed me that she planned to run a marathon. It was November, and her marathon was scheduled for June. Keep in mind, she had never even run a 5K race.
In my best encouraging dad voice I said, "That's great!" When I hung up the phone, however, I was convinced it would never happen.

Thanks to Team in Training, a fundraising arm of the Leukemia Lymphoma Society, who provided her with some great coaching, she did, indeed, run the San Diego Marathon in June 2010. She also raised over $3,000 for the Leukemia Lymphoma Society.

In 2012, we both ran the Philadelphia Marathon together, one of the greatest thrills of my marathon career.

Back in October, Kelly and her fiance, Mike, ran the Chicago Marathon for Team in Training, dedicating the race, and the proceeds they raised in the name of Mike's mother, Millie, who lost her battle with leukemia.

Yesterday, true to our Irish tradition, we celebrated St. Patrick's Day, for the first of two celebratory weekends, as we Irish simply cannot get enough of celebrating St. Paddy's Day.

Today, she, Mike, and their dog Maggie ran the Frozen Foot 5K in York, Pennsylvania.

Yeah, I'm Paddy's Day proud.

TRACK

Yesterday, the weather was magnificent. Temperatures rose to the mid-60s, for the first time in what seemed like years. (Actually, it was probably late October)

Snow mountains shrunk significantly. Potholes appeared everywhere, turning streets into downtown Baghdad, and the runoff from the melting snow seemed to smell good.

Forget about robins and crocuses, as I drove to work this morning I saw the real harbinger of spring: a naked, dry, beautiful terracotta-colored high school track.

The vision of the giant, white numerals, the symmetrical lines, hurdles stacked neatly along the infield, and the peaceful, early morning solitude of a place that, by 3:00 p.m. will be brimming with activity, the three-ring circus of sprinters, long distance runners, jumpers and throwers, was a sight for eyes that have grown weary of dirty snow, lifeless trees, and salt-stained roads.

Life has returned.

Track season is here.

A celebration of runners and running.

All is right with the world.

TRIBUTE

A moving, unique tribute film.

https://www.youtube.com/watch?v=zyPnCAnHE4g