THE CAST

I've always considered myself to be a 'social runner.'

The loneliness of a long distance runner has never really appealed to me.

When I wrote my first book about running, entitled, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," www.muldowneyrunning.com I included a chapter called, 'Cast of Characters,' in which I talked about the handful of runners with whom I've trained over the years. Thanks to their help, during my prime I was able to run a personal best marathon time of 2:22:54, and, after 39 years, thanks to many of these same individuals, I am still running competitively.

Your cast of characters can, and should, do the same for you. The benefits of having a reliable training partner or partners are enormous.

We all have those days where the most difficult steps we take toward our workout are the ones that get us out of bed. The warm, cozy covers, the smell of fresh coffee brewing, household chores that need to be done, are all very valid reasons to hit the snooze button and blow off the workout. But, if someone is waiting for you at 7:00 a.m., you are much less inclined to let them down.

Forget about high-priced therapists. You have your running partners.

My running group, for many years, has had a steadfast rule: What's said on the run stays on the run. It's somewhat like lawyer/client privilege, or the sacred vow of the Catholic confessional.

On a run, especially a long run, with your running partners, you share life's joys and sorrows; triumphs and tragedies.

There is something else I have learned from training with others for nearly four decades: Your running partners make YOU a better runner, and you do the same for them. Running partners pull us along on days when, if we ran alone, we would inevitably run at a slower pace. When you run a track workout, going round and round the oval, you and your training partners may engage in a death sprint at the end of an interval. When you hit your watch, you are amazed on how fast you ran, And even if your training partners are significantly faster or slower than you, the fact that you're sharing the pain together on the track is a psychological boost.

If you're training for a marathon, spending hours on the road grinding out long runs, a training partner can make the miles click by more rapidly.

Brian Tonitis and I began training together in 1978, when we were both fresh out of college. A couple of weeks ago we ran a 10-miler together. I've logged many miles with Brian's son, Matt, now an officer in the Pennsylvania State Police. We've trained for and run three marathons, including Boston, together.

John Ausherman, who lives 100 miles south of me, and I competed, fiercely against one and other in numerous races during the '80s. We randomly ran into each other on our respective family vacations at Myrtle Beach in 1992. Since then our families have become extremely close. We have attended our daughters' weddings together, hunted elk in Colorado, and have had laughs to last a lifetime. On New Year's Day we ran a 5-miler on the boardwalk on Ocean City, Maryland.

Eric Anchorstar and I began running together in the early '90s. He and his wife, Diedre, also a runner, are dear friends of my wife and I. Eric and I ran a 5-miler together just last week.

Running partners become lifetime friends. Yes, some running mates come and go, and others appear along the way. Age and life situations sometimes change the faces of our running cast of characters. A group of new runners from the school at which I taught became new running companions over the past couple of years. Father Chris Zelonis, a new, avid runner, who recently qualified for Boston, has become a running partner and friend as well.

In your town or city, there are like-minded individuals who, like you, enjoy the camaraderie of miles run together. Find them and your running life will be enriched. They will become members of YOUR cast of characters, perhaps for a lifetime.

THE RODENT OF FEBRUARY

For my entire life, I have resided in northeastern Pennsylvania. (although I'll be spending more time at my Myrtle Beach condo in the coming years)

From east to west, Pennsylvania is a vast state, about 283 miles wide. Often, events in places like Pittsburgh seem far away from our world here in the 'east.'

This morning, in Punxsutawney, (an Indian term meaning 'poison vine') Pennsylvania, a small town of about 6,00 people, in the mountains of the western part of our state, a large, ugly rodent, a groundhog, dubbed Punxsutawney Phil, appeared, groggily, in front of a crowd of thousands of screaming spectators, to make his annual weather prediction.

Go figure.

Groundhogs are detestable animals. They ravage crops, sometimes burrow tunnels that are hundreds of yards long, and wreak havoc in farmers' fields. My dog returned home, bloodied after a groundhog assault this past summer.

Following an ancient Celtic tradition, if the groundhog, a hibernating animal, sees its shadow on February 2, winter will last another six weeks. If no shadow is seen, legend says spring will arrive early.The tradition was probably brought to Pennsylvania by German immigrants.

This morning, under dreary, overcast skies, the obviously sedated rat, "saw" his shadow, signaling six more weeks of winter. For the record, spring begins on March 20, meaning that spring IS indeed, six weeks away.

Today, our newest weather term emerged. We were warned to beware of "flash ice." After a snow/rain event, temperatures plummeted rapidly, and winds gusted at 30 miles per hour. In an instant, wet surfaces turned to slippery glass.

Mountains of snow are everywhere, surfaces are treacherous, and much more of winter lies ahead.

Persevere.

Grind out the miles.

Plan properly.

For example, yesterday, before the snow, rain, and ice appeared, I turned in a long run. Today,under dismal conditions, I ran short and slow.

Be fanatic about the weather forecast and plan your future workouts accordingly.

The days are getting longer. By the end of the month, the sun will rise before 7:00 a.m., and will set after 6:00 p.m.

We ARE coming out of the darkness, and in 46 days, spring will be here, with or without a prediction from a furry critter.

Hang in there.

Better running days are on the way.

Now I'm off to chow down on some groundhog stew.

www.muldowneyrunning.com

MONEY'S IN THE BANK

My friend and running partner for over 35 years, Brian Tonitis, once said, "It only counts when you pay your entry fee."

Training is all about challenging oneself, pushing the limits of one's ability, walking the tightrope without falling off.

In less than two weeks, many of you will toe the line at the 18th annual Myrtle Beach Marathon,

The course is flat, fast, and well-designed for you to achieve your personal best.

Over the course of the past few weeks, I'm certain that you've turned in the long runs in preparation for the grueling 26.2-mile race. You've probably braved difficult weather conditions, passed up holiday parties, and arisen from bed before dawn in order to properly train yourself for the big event.

So, as you reach the period of less than two weeks before the race, it's time to dial it back a bit, back off on the intensity, keep everything flexible and healthy, because now, "The money's in the bank."

Physiologically, any workout conducted within two weeks of your big event will not significantly improve your performance. In fact, if you choose to pound out a fast 20-miler ten days before your marathon, there's a good chance you will negatively affect your marathon time, leaving you fatigued and listless on race day.

Make sure, then, that you don't leave your race on the road, during a training run, in the days leading up to your event.

20-milers are the staple of a marathon runner's training diet, but not when one enters the two-week pre-race marathon window.

If I'm running a marathon or a half marathon, my last significant workout will be run eight days before the even. For a marathon, it might be a 10-12 mile run, at a gentle pace. Remember, the work has been done. Now, your objective is to feel rested and refreshed when the gun sounds to start the race.

Remember, workouts matter. They get you there, but it really only counts when you pay your entry fee.

Two weeks prior to your marathon, keep this mantra in your head: Train, maintain, but don't strain.

Train hard, but as your race nears, taper easy.

For more blogs, books, and training programs, visit: www.muldowneyrunning.com

                                                MYRTLE BEACH MARATHON

READ AND ACHIEVE

It's the middle of winter and there's not a whole lot to do.

After you brave the elements and turn in a good workout, I suggest you curl up on the sofa with a cup of hot chocolate and read a book that will both inspire and guide you.


My latest book, "Personal Best,"will do both. It will also help you to achieve your personal best in 2015.

It is a recipe book for running success. I have taken my running and coaching experiences, along with some inspirational stories from runners just like you, and wrapped them into a book that is easy to read and applicable to all runners, regardless of age or ability.

If you haven't read it yet, I guarantee you'll love it.

"Personal Best," along with my first book, "Running Shorts," can be purchased on my website: www.muldowneyrunning.com, for $12.99, and I'll sign and pay the postage and handling for you.

Check it out on Amazon (along with the Amazon reviews), Barnes and Noble, and Lulu.com, where they're currently running a book sale.

For the next month, until February 21, the eBook version of Personal Best will be available at Lulu, in the Apple iBookstore, at Barnes and Noble Nook, on Amazon Kindle, and at Kobo for the LOW PRICE OF $2.99, and you receive it instantly, with no messy postage or handling.

$2.99 for an eBook?

That's right!

Cheaper than those big-name running magazines, and with no advertisements.

Read "Personal Best," then achieve your personal best in 2015.

SUPER?

On the eve of Super Bowl Sunday, it's time for a rant.

Seriously, what's so super about it?

Don't get me wrong. I love to watch football. Every year I live and die with my Philadelphia Eagles. In fact, I attended the Super Bowl in 2005, in Jacksonville, Florida, when the Eagles lost to the New England Patriots.

Football players, for the most part are tremendously gifted athletes. Taking a hit from a 265-pound linebacker, who is faster than the best sprinter from your high school track team, is like being run over by a small truck traveling at 25 miles per hour.

Football has become, as we have tragically seen this year, a circus. It is inching closer to the gladiator games of ancient Rome, and is not far from professional wrestling.

Beating your wife, your child, rape allegations, and cheating scandals have dominated the headlines this past season.

Spoiled, pampered babies, some are horrific role models. This week, a guy sells out his hat concession, not for his accomplishments on the field, but because he doesn't talk to the press.

Oh, and a guy who COULD be playing for the Patriots tomorrow, is in the middle of a murder trial instead.

Meanwhile, we all run and race.

Our rewards may include a shiny medal, a plaque, or a really cool shirt.

While professional athletes whine, party, and continue to be rewarded for bad behavior, we lace up our shoes, in all kinds of weather, and continue to perform the purest, and perhaps the oldest of all human activities: placing one foot in front of the other and going as fast as we can for as long as we can.

Tomorrow, then, break out the party food. Cook the wings, eat the nachos and celebrate.

Don't celebrate the cheaters or the loud mouths...celebrate YOU!

Crush a workout or a race tomorrow morning, then celebrate YOUR Super Sunday. Celebrate and rejoice in the fact that YOU are participating in a super sport, with super people. You have whipped your body into super shape, and you cover a distance from point A to point B in a super fast time, that few humans (certainly few NFL players) can match.

Yes, tomorrow is the NFL's Super Sunday. But for all of you, 2015 will bring many Super Sundays, and Super Saturdays as well. They are the days you will put your training on the line and test your skills against others. They are the race days, when you will cover distances that are only driven by most. They are the days you will race in big cities and small towns. They are the days when YOU are the Super Heroes.

Now that's what I call super!

www.muldowneyrunning.com

DRIVING COMPLIMENTS

It was a miserable day for running today. Three inches of snow fell overnight, blanketing a cover of more than a foot that already cloaks the ground. Snow mountains are forming everywhere.

Adding to the misery, behind the storm, winds whipping at 35 miles an hour are causing the temperature to plummet. Dangerous wind chills of 20 to 30 below zero are predicted for tonight.

Around midday we set out for a five-mile run. The sun had appeared, and the roads were, for the most part, just wet.

With less than a quarter mile to our finish, we ran, facing traffic, on a rather heavilyt raveled road. Our distance on that particular street was only a couple hundred yards. As we turned at a red light, a car waited, but the driver, failing to look both ways, inched out, attempting to make a right turn on red, just as we ran in front of his bumper.

I am a strong believer in "Runner's Rights." Vehicular traffic does not "own" the road. Unless it's an Interstate Highway, or a major artery, runners, walkers, and cyclists are owners as well.

I yelled something incoherent like, "Yo." Hey, look, I live north of Philadelphia, and most of us have a little Rocky Balboa in us. I held up my hand in a 'stop' motion, and turned left, glaring at the driver.

The incident passed, our blood was not spilled, and no bones were broken.

My running partner, Eric Anchorstar, and I walked the last 100 yards or so to my house.

Suddenly, next to us, a car stopped.

It was the car and driver to whom I had just administered the 'Evil Eye.'

Conflict appeared imminent.

The gentleman, in his forties, rolled down his window, and could not have been more apologetic. He invoked me by name, and told me several times how sorry he was.

When he left, Eric exclaimed, "That has never happened to us."

Indeed it hasn't.

I wrote a chapter in my first book, "Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever Laced Up a Pair of Running Shoes," entitled, 'Why Do They Hate Us So Much?' www.muldowneyrunning.com listing some of my most memorable confrontations.

In reality, most drivers are courteous and respectful to runners, as this incident illustrates. As is the case in so many of life's endeavors, a small percentage of jealous, narrow-minded individuals contribute to our discomfort.

Thanks to all who respect what we do.

THE TEAM

Running may be an individual endeavor, but in order to attain longevity in this sport, one needs to assemble a strong team.

As runners, we think we're invincible, but we're not. Sadly, we're as susceptible to the twin killers of cancer and heredary heart disease as the next guy.

The head coach of your team needs to be your family doctor, and you need to visit him or her once a year, even if it's just for a chat.

It's important to choose the coach of your team carefully. The coach needs to really know you, how crazy you are, and how much running means to you. He knows that simply telling you to "Take time off," without offering you a logical explanation, simply won't do.

My family doctor, George Heffner, is a 4-hour marathon runner, who participates in many local races.He is tremendous human being and a fine doctor. At my annual check up in October, he glanced at my chart while he was outside the door and exclaimed. "Good! He's in a different age group now."

How can you NOT love a doctor who says that?

My dentist competes in local races. My podiatrist is a competitive cyclist. My physical therapist is an ex-collegiate football player, who, at age 60, is an avid weightlifter. Even my urologist is a competitive tennis player, who runs regularly.

Jason and Jennifer Burgess are my chiropractors, major members of my team. Back issues have nagged me for years. Jason, who graces the cover of my book, "Personal Best," and his wife, Jennifer, who is featured in the book are excellent runners. Jennifer is a veteran of the Boston Marathon.

Back to my family doctor.

After a few years of persuasion, Dr. Heffner finally convinced me that, at my age, I should have already had a colonoscopy. (don't worry, it's not going to get gross here)

As I lie in the bed before the procedure, a nurse takes my pulse. Soon, I'm surrounded by several nurses. (no priests however)

It seems as though my near-death, low pulse rate alarmed them. My wife quickly reminded them, before they brought out the heart paddles, that I was a long distance runner, and that my resting pulse rate was in the forties.

Always make sure, if you require a procedure that involves an anesthetic, that you inform the staff that you are a distance runner, and that you are in hellish shape.

Rely on the coaching staff of your team. We are NOT invincible. Err on the side of caution, and visit a health care for preventive care, or when you feel something isn't right.

By doing so, you can remain a runner for a very long time.

www.muldowneyrunning.com

                                                               Dr. Jennifer Burgess