GOOD SOLES

It all starts with your feet.

Whether you run, walk, hike, golf, or play a team sport, if your feet are not well supported you will, at best be uncomfortable. At worst you will risk getting injured.

Recently I tried a pair of athletic insoles from CC FOOT. These are excellent insoles.

CC FOOT insoles are full length non-slip orthotic Insoles that offer excellent arch support. They are ideal if you suffer from Plantar Fasciitis, heel spurs, if you have flat feet, or suffer from any foot pain.

These insoles do not slip or slide, offering greater stability and comfort. They are sized for men and women, and they fit into sport shoes, casual shoes, hiking boots, work and canvas shoes.

For better softness and cushioning performance, CC FOOT insoles are thicker than ordinary insoles.  The orthotic insoles effectively stabilize the foot to relieve pain caused by flat feet, and overpronation, bunions, arthritis, and diabetes, as well as heel and metatarsal pain. Comfortably padded, the inserts are also helpful in relieving leg and back pain.


Like many of you, my running shoes do not smell very good after a few workouts. I found that my CC FOOT inserts kept my running shoes smelling fresh. I researched and found that they use a combination of Orth Olite material and activated carbon so as to ensure the refreshing of the foot after exercise. The insoles also use"Poron" foam in the heel and soles of the feet. Poron foam is known to have a material that increases the resilience and can effectively absorb excess impact during exercise, increasing the protection of knees and ankles.

CC FOOT insoles are made from high quality materials and the company promises you will be 100% satisfied with their product.

These insoles are ideal if you lead an active lifestyle or if you just want your feet to feel more comfortable.

Give them a try.

CC FOOT insoles are available at Amazon. Use this link.


https://www.amazon.com/gp/product/B07DN8QZX6?pf_rd_p=d1f45e03-8b73-4c9a-9beb-4819111bef9a&pf_rd_r=3GBGE9RRM8K6SBM4GKVM

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.

 

ATHLETES GEL

Having suffered a complete hamstring tear in 2013, a mere three weeks after a successful effort at the Boston Marathon, my cascading injury cycle shifted to my left knee, probably a result of favoring a permanently weakened hamstring.

Meniscus surgery followed in 2015, and today, running as well as walking, is accompanied by pain, brought on by the onset of arthritis.

Physical therapy, hyaluronic acid injections, and an array of over-the counter topical ointments have failed to offer pain relief.

A few weeks ago, an Australian company, Athletes Gel, www.althetesgel.com, asked me to try their topical gel. Athletes Gel is all-natural ointment, which uses wintergreen, capsaicin, arnica, and clove. I’ve researched all of these anti-inflammatory medicines, and this product blends them together perfectly.  It smells great, dries fast, is non-greasy, water proof, does not stain, reduces inflammation quickly and activates pain relief minutes after applying directly to the skin.

I was using a popular brand-name capsaicin product on my knee when my sample of Athletes Gel arrived. The next day I applied Athletes Gel to my feeble knee, and the results were truly remarkable.

Athletes Gel seems to work instantly, and in addition to the pain reduction, it increased the flexibility in my knee.

I am rationing my sample until Athletes Gel hits the market on March 25.

If you suffer from pain or soreness from working out, from arthritis, or from every day overuse of muscles, I highly recommend Athletes Gel. Athletes Gel will help any athlete suffering from sprains, strains, external bruising and conditions relating to muscle fatigue, minor sports injuries and pain.

You’re going to be hearing more about this product in the coming weeks, as you will be hearing more from me. Thanks to Athletes Gel, I am able to run pain-free, thus my distance and frequency of workouts will increase.

Give Athletes Gel a try. You won’t be disappointed.

Visit them at: www.athletesgel.com.

HISTORIC CHAMPIONSHIP SEASON

It was one year in the making.

At Norlo Park, near Chambersburg, the site of the Penn State University Athletic Conference championship meet on the last weekend of October 2016, Penn State Schuylkill’s women’s cross country team boarded the team bus with bitter disappointment. Much was within their grasp, but they left the race empty-handed.

Schuylkill’s top runner, freshman Alexis Luna, a Shenandoah Valley graduate, valiantly challenged the league’s top runner, Scranton’s Alicia Kasson, before falling short over the last half-mile to lose the race by a 5-second margin.

As a team, Schuylkill’s women fell to Mont Alto by a mere three points.

After avenging both defeats at the United States Collegiate Athletic Association National Championship in Virginia Beach, Virginia, two weeks later, Luna and teammates Casey Gregory and Justice Demitro vowed to exact revenge in the 2017 season.

They began their quest in early July by getting together for informal training sessions. Then, in early August, Luna texted me with an announcement that her friend and two-time PIAA Cross Country Championships qualifier Carly Teaschenko of Shenandoah Valley would be joining the team.

In addition, the team bolstered its talent by adding two local freshmen: Jennie Li from North Schuylkill and Kristen Lowe, a Minersville graduate.

The team went undefeated in PSUAC meets throughout the season, and Luna led the squad in all but one race. At the Brandywine Invitational, as she and Teaschenko paced each other, Luna announced that she, “Just didn’t have it” that day, and Teaschenko took the honors.

As the season went on, Luna earned the PSUAC Runner of the Week honor three times and Teaschenko won the award once.

Last Saturday, in the rematch at Norlo Park for the 2017 PSUAC championship, a year of hard work and determination paid off.

Luna capped a magnificent season by winning the race, with Teaschenko placing second, only six seconds behind. Throughout the race, the two teammates and friends paced each other, leaving the competition behind.

Sophomore Casey Gregory ran her fastest time of the year, placing seventh and earning first-team All-Conference honors along with Luna and Teaschenko. Team captain Justice Demitro ran her fastest 6K ever and placed 11th, while Li finished 14th. They both earned second-team All-PSUAC honors. Lowe captured 16th place.

Penn State Schuylkill won the team title and avenged last year’s narrow defeat. This is the first team in Penn State Schuylkill’s history to win a PSUAC cross country championship.

The conference champions will now compete against more than 50 teams from small colleges across the country at the USCAA National Championships in Virginia Beach on Nov. 10. Last year Penn State Schuylkill placed 16th. The Lions are aiming for a top-10 finish this year.

Stoner wins ACC

Speaking of champions, Pottsville Area’s Paige Stoner is the 2017 Atlantic Coast Conference cross country champion.

Running for Syracuse University, Stoner won the conference championship last Friday, covering the 6-kilometer course in a sizzling time of 19:52. Congratulations to Paige on this remarkable championship run.

(Muldowney is an avid runner and head coach of the Penn State Schuylkill cross country teams)

FAITH, FAMILY, FORTITUDE

Following is my column from the Republican Herald newspaper, which was published today.
Paige Stoner is a very talented, dedicated runner. The sky's the limit for this young  athlete.

Faith, family and fortitude.

Pottsville’s Paige Stoner has been guided by these beliefs throughout her stellar running career.

Stoner began running at the Hershey Youth Track and Field competition at the age of 10. By the time she reached eighth grade, she had won the state championship in both the 800- and 1,600-meter races. At Pottsville Area she won the Schuylkill League Cross Country championship all four years, earned the District 11 championship twice, and placed second at states as a freshman.

Her high school track credentials include league championships in the 1,600- and 3,200-meter races from freshman to senior year, a 3,200-meter relay team championship at the District 11 meet as a sophomore, and a 1,600- and 3,200-meter first-place medal as a senior.

At states, she placed third in the 3,200 as a senior with a time of 10:41. In her senior year at leagues she ran her personal-best 1,600-meter time of 4:56.

She credits the high level of competition in Pennsylvania as excellent preparation for collegiate running.

Stoner began her college career at Lipscomb University, a private Christian college in Nashville, Tennessee, where she competed for a year and a half. During that time, after turning in grueling months of high mileage training, she placed second in the Atlantic Sun Conference Cross Country Championships, as well as second in the 5K and steeplechase at the conference track and field championships. Unfortunately the mega-miles took their toll, and she suffered a stress fracture of her foot during her sophomore year.

Stoner decided to transfer to Syracuse University. Today, however, she still maintains friendships with many of her Lipscomb teammates, who share her deep Christian faith.

Syracuse head track and cross country coach Chris Fox knows a little something about running. He has run a 2:13 marathon and enjoyed a very successful 18-year professional running career.

Stoner credits the rigorous but sensible coaching of Fox and assistant coach Brien Bell as the reason for her success and her good running health at Syracuse. Intense six-mile hilly tempo runs, workouts that simulate the steady pace of racing, speedy track interval sessions and weekly long runs, as well as easy rest days, comprise her 60- to 65-mile training weeks.

During the 2016 cross country season, Stoner earned All-Atlantic Coast Conference honors, placing 17th in the ACC and 11th at regionals. She achieved a personal best of 20:32 in the 6K and missed nationals by a mere .02 of a second.

After a successful indoor track season in which she ran a personal best time of 16:05 in the 5K — good enough to place third in the ACC Indoor Championships — she set her sights on outdoor track.

Her 2017 outdoor track achievements include a personal-best time of 33:55 in the 10K and qualifying times for nationals in the 5K, 10K and the steeplechase.

At the NCAA Outdoor Track and Field Championships in Eugene, Oregon, in June, Stoner placed fourth in her heat in the steeplechase and 15th overall with a Syracuse school record time of 10:02. She missed qualifying for the finals by two seconds.

Stoner’s immediate goals include placing in the top three at the ACC Cross Country Championships and advancing to Nationals. In track, she is not sure if she will run the steeplechase or the 5K, but she would like to place in the top 10 at nationals.

For the long term, she would like to compete as a professional runner and earn a spot on the U.S. Olympic team.

Although they are extremely proud of their daughter, Stoner says her parents “never pressured me.” Her deceased grandfather, Bob Stoner, a member of the Pottsville Area High School Football Hall of Fame and a track runner, was, according to Paige, “her biggest fan.”

Paige Stoner is a humble champion. Faith, family and fortitude will always be the keys to her success.

QUANTITY OR QUALITY?

Back in 1976 when I began my road racing career, I sometimes was forced to drive several hours to find a race.

Today, on any given weekend, I am able to locate several races within 45 minutes of my doorstep.

And that's a good thing.

I think.

Through my personal contacts and posts on various social media outlets, I hear about folks running back-to-back marathons. "Festivals," where one can remortgage the home and run a 5K, 10K, AND a half marathon on the same weekend. More and more races, all willing to take your bucks, while you water down your times and risk injury.

If you slow down, chances are you won't slow down.

Pick your races carefully.

If you are competing in more than two races a month, your times are suffering and your risk of injury is increasing.

Select fewer races and aim higher.

It's January, and in most places, it's cold. Dress properly, log big miles, and run one, yes one race, during the month.

Increase to two races in February, and continue with that schedule throughout the year.

If you plan to run a marathon or a half marathon, don't overrace during the month before the event; then, allow your legs to heal after the race. If you run a marathon, it takes one day for each mile of the race for your body to completely heal. In other words, you should wait a month before you race again.

Racing too much may increase your medal count, but it will inflate your times.

In the end, quality eclipses quantity every time.

Race less and your times WILL improve.

And, if you want an inexpensive, personal training plan, check out my gigs on Fiverr. www.fiverr.com. Go to Health and Fitness, and check out my Running Shorts training plans.

FOR '17...AGAIN...WRITE IT DOWN

Happy New Year to all.

My wish to all of you is to have a safe and healthy 2017, and that you have a year in which each day is a personal best.

'Baby write this down.

Take a little note.

To remind you in case you didn't know.

Tell yourself I love you and I don't want you to go.

 Baby write this down.'

George Strait

"Write this down"

I believe there are two things every runner needs to ensure success.

The first is easy. Shoes are critical. They are the runner's most essential piece of equipment. Shoes need to fit properly, be suited to a runner's gait, foot plant, size and weight. If you sustain an injury, look at your shoes. If they are excessively worn, or display an unusual wear pattern, it's time to get a new pair.

As essential, I believe, is the runner's logbook. I devoted a chapter to it in my book, 'Running Shorts: A Collection of Stories and Advice for Anyone Who Has Ever laced Up a Pair of Running Shoes." amazon.com/author/joemuldowney At my race expo seminars I sing the praises of a good, complete running logbook.

Now, we are a full sixteen years into the 21st century, and I realize that our GPS watches, computers, and phones have the ability to store our workouts, spitting out all sorts of vital statistics, but there is something about writing down one's workout that not only memorializes it, but allows one to see where one has been,, and map out where one might go.

In my desk, I have stored running logbooks since 1976, my first year of road racing. Thanks to the generosity of my local insurance agent, I receive a logbook (datebook) over the Holidays, and, by January 1, the old one is on the shelf and the new one is ready to go.

Your logbook can read simply: '6 miles, 45:00.' I always log the weather conditions, distance, time, and pace. My former running partner, Rob Crosswell's logbook read like a novel. On most days, he ran out of space, forcing the wordy description of his workout to be shoved off to the margin of the page.

By logging your workouts, you can look back and determine what type of training has worked for you. If you have sustained an injury, study your logbook from the weeks prior to the injury to determine if you have altered your workouts in any way. Your logbook can assist you in preventing an injury before it occurs. By reviewing your logbook, you can keep the workouts that bring success, and toss the ones that cause a bad race.

My logbooks tell me how I felt during a particular workout session. They tell me when I have run through knee-deep winter snow, through tropical storms, into gale-force winds, and through hot, humid Pennsylvania summer days.

I have recorded my training runs on beaches, islands, and through the mountains. I have chronicled two dog bites, the births of my children, the death of my dad, a broken foot, a devastating hamstring tendon tear, and an accumulation of over 121,000 total miles since I began this magnificent journey, some 40 years ago.

This is a very personal sport, and your logbook is a unique personal running diary. Like your shoes, your logbook is an essential piece of equipment, and it can be vital to your running success.

So, write it down.

RUN WITH ZEAL

Most of us love to train.

Our daily workout, whether it be running, walking, cycling, or swimming, is an essential component of our day.

We stress our bodies in ways most other people cannot imagine, because we want to achieve our personal best during our competitive endeavors.

We try to consume healthy foods, but sometimes that just isn't enough. As we seek a competitive edge, we search for a wellness product that is all natural, containing no stimulants. A product that helps fight inflammation, high blood pressure, and one that can increase our endurance and performance. A product that is vegan, non-GMO and gluten free. 

Check out Zeal. https://m.facebook.com/healthy-with-zeal-1740615302892158, or at: https://www.zurvita.com.

Zeal is a terrific product that is an all-in-one nutritional formula that shortens recovery time, thus enhancing training efforts. It increases endurance and stamina, which will improve race times. Zeal decreases inflammation and pain, which aids in recovery, and it lowers blood pressure, sugar and cholesterol levels.

I highly recommend Zeal as a product that will give you a competitive edge, in a safe, natural way.

                    

 

NFL

Running has always been an integral part of my life.

During my most competitive years, the challenges of training, racing, and putting forth my best efforts became a positive addiction.

As I get older, less competitive (and slower), I thoroughly enjoy passing on my knowledge of the sport through coaching.

Currently, coaching on the collegiate level, at Penn State Schuylkill campus for the past eight years has been an absolute pleasure. I have been fortunate to coach two state champions, and a one All-American.

A few years ago, I coached the junior high school track team at Pottsville Area High School, in my hometown.

Obviously, my expertise lies in the area of long distance running, but I love coaching sprinters. Secretly, I'm envious of sprinters. Their speed and smoothness is a stark contrast to my plodding style of 'grind it out' distance running.

On of my team members, young man from Pottsville, Anthony Kelly, a sprinter, impressed me with his speed, his positive attitude, and his willingness to learn the sport. He was a standout as a 100 and 200-meter runner, and a member of the 4x100 relay team.

I followed Anthony's high school football and track careers, as he excelled as a sprinter and a wide receiver.. He then went on to become a standout star at tiny Kutztown University, a small college, nestled in the hills of Pennsylvania Dutch country.

Kutztown University has produced several NFL players, most notably Buffalo Bills Pro Bowler, and recent NFL Hall of Fame inductee, Andre Reed.

Over the weekend, Anthony's skills,  dedication and work ethic paid off, as he was drafted by the Tampa Bay Buccaneers of the National Football League.

Yesterday, I was honored, as one of his former coaches, to be part of a ceremony celebrating his send-off to Tampa later this week.

Congratulations to this fine young man and his family.

I wish him great success and star-status during his NFL career.

A GREAT NEW FITNESS SITE

Thanks to today's information age, it is easier than ever for fitness enthusiasts to acquire information about staying fit and maximizing our fitness level.

Check out a new site that offers training advice in a variety of fitness sports for folks at any level, lists events, finds groups to get you motivated, and allows you to create your own profile and record your fitness journey in the community.

Following is a description of the Linked Fitness mission.

The site is: Linked Fitness. www.linkedfitness.com, and you can register for free.

"Here at Linked Fitness, we believe that keeping fit and healthy doesn’t have to be a chore. Our mission is to inspire you to achieve your goals by providing all the latest fitness information and a wide range of tools to support your progress and keep you on track.

Join the Linked Fitness Community and get creative by designing your own profile and connecting up with other members to share your ideas and keep motivated. Find sporting and fun fitness events to attend in your local area. Nothing interesting happening near you? Why not create your own fitness group and invite others to meetup and get active with you in your neighbourhood.

Linked Fitness will be here for you every step of the way to provide you with the knowledge and inspiration you need to succeed. Whatever your fitness level or lifestyle, we understand that keeping fit and staying healthy can be tough, so let us support you in achieving your goals whilst still having fun."

Join today, at www.linkedfitness.com. This is an exciting and a very informative site.

GETTING YOU THERE-WITH AN INCENTIVE

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

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

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

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

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

Order today, and we can get started immediately.

Want to run YOUR personal best?

I'll help to get you there.

KUAI-THIS IS REVOLUTIONARY

Like most of you, I am looking forward to the coming of spring.

In addition to near perfect training conditions come April, during that month I am going to have the opportunity to try a training device that is truly revolutionary.

 Kuai's Multi Sport Biometric Headphones https://www.kuaiwear.com may be the greatest sports technology item I've seen since the advent of the GPS watch.

It is a revolutionary headset that monitors your biometrics and sports performance using advanced patented biometric sensor technology. Through your headset you receive sport watch information like your time, distance, pace, and mile splits. You get live voice feedback and coaching, along with a heart rate monitor, and your VO2 max. All the while you can still listen to your music, hear your virtual coach, and receive live voice feed back. There's absolutely nothing to carry. All this information comes through your headset.

The device is very comfortable and is waterproof up to 3 meters. Kuai can work autonomously or connected to other devices, it can receive data from bike sensors and power meters by ANT+ and send data to sport watches and phones by ANT+ and Bluetooth Smart.

This is the perfect training partner for runners, cyclists, swimmers, and fitness enthusiasts.

Watch the video at: https://www.kuaiwear.com, and you'll be amazed like I was.

Place your order now and take advantage of this cutting-edge training tool.

 

 

 

 

'TIS THE SEASON

It's been a busy week.

Marathon season is upon us. March, April and May are ideal months to run a marathon, and although a bum knee will prevent me from running a marathon this spring, this week, with the Holiday season in the rear view mirror, requests for marathon training programs have flooded my desk. Well, you know what I mean, my laptop, not my desk.

I must confess, two of those requests shot to the top of my priority list.

My daughter, Kelly, an accomplished academic, (genetics she clearly did not receive from her father) never liked to sweat. In her mid-20s, she announced that she was going to run a marathon. To her father's delight and amazement, as she had never run a 5K. Well, she did, and to date, she's run six of them. She is running the Ottawa Marathon, with her husband, Mike in May. She wants to break 5 hours and Mike wants to crack the 4-hour barrier.

Father Chris Zelonis never ran much in his youth either, but he does now. At age 39, he qualified for the 2016 Boston Marathon and is flirting with breaking the coveted 3-hour mark. Barring unusual weather conditions, he will do so at Boston.

I'm working on their training programs for April and May as we speak.

The remarkable story of Kelly is told in my book, "Running Shorts;" while the extraordinary story of Father Chris is chronicled in my book, "Personal Best." www.muldowneyrunning.net

But let's talk about you.

Hey guys, I've been running for forty years now, and one thing I've come to know: as runners, we LOVE to talk about us!

Looking for a cheap, effective running plan for races from 5K to the marathon?

Get your order in now, and I'll get started.

Go to Fiverr, www.fiverr.com, type "running" in the search box, and find me. I'll design a running program for you, starting at $5.00. Oh, and also check out the reviews. It's fun to write programs for runners from Austria to Singapore.

The desk/laptop is filling up and marathon/racing is approaching.

I'll be happy to help you get across the finish line

FIRST STEP

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

 

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

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

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

 

 

 

 

TURNING FORTY

Well, I turn forty this year.

Ha, I wish!

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

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

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

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

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

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

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

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

Here's to another forty.

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

A ONE-STOP RUNNING SITE

If you're like me, you are constantly searching for websites with like-minded people, who live and breathe running like we do.

We all wish that we could find a site that would keep us up to date on workout ideas, nutrition, shoes and gear, as well offering training plans and providing access to local running coaches.

Look no further, because that site is just a click away.

The site is: RunningCoaching.com. www.RunningCoaching.com

The site bills itself as "The World's Leading Community for Runners and Coaches," and after spending some time on the site, I agree with that claim.

RunningCoaching.com offers unlimited resources to both runners and coaches. Runners have the opportunity to share their knowledge and experience on the site. RunningCoaching.com offers easy-to-practice coaching information, as well as participation in their online discussion forum. You can create a member profile and connect with others.

And, the good news is, you can join their site and take advantage of these resources for FREE!

But there's more.

As a member of RunningCoaching.com, you will gain access to qualified and experienced coaches, as well as expert coaching articles and videos. You can check out information on running shoes and running gear. There are even downloadable materials available for your use.

And, if you're a coach, RunningCoaching.com affords you the opportunity to advertise to their online community, post a coaching service, reach clients who are looking for experienced coaches like you, and to attract clients with your coaching tips.

RunningCoaching.com is truly a one-stop running site. Visit today and join for free. You'll be glad you did.

www.RunningCoaching.com

 

 

SERVICE AFTER THE SALE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

GO TO THE "NET"

Ah, this modern cyber world in which we live.

This morning I received a request to write a training program for a runner in Singapore, yet, when my website went down ten days ago, my requests, then demands to the webhost went virtually unheeded.

Can't these web geeks fix the problem with a couple of clicks?

Anyhow, my apologies to anyone who has attempted to visit my website, www.muldowneyrunning.com, as it is still down for "repair."

You should now go to www.muldowneyrunning.net for great Holiday deals on my books and my personalized training program that WILL improve your race times.

I'm off now to "repair" a leaky faucet.

APOLOGY

Thanks to several readers of this blog who informed me that my website, www.muldowneyrunning.com, is currently down.

I contacted the website people and they assured me that "95% of the complaint tickets are replied to within 24 hours!"

Well, I would like to hear "fixed," rather than "replied to."

It seems like the that's the nature of things today. You can rarely speak to a human on the telephone today. Often, if you do, there seems to be a language barrier.

Oh well, my apologies, but my promise to you.

When the website issue IS resolved, I will let you know, AND, we'll begin our Christmas specials on my books.

You'll see the lowest prices ever on running books that are written for you.

Happy running to all.

FOUR PILLARS

A great equalizer in our sport is that all runners who choose to compete, no matter if they are world-class or jogger; whether they are male or female; no matter what age, or if they hail from Kentucky or Kenya, all runners want to improve their times.

Age slows us all down a bit, but we have our age groups, which always keep us competitive, at any age.

Like a sturdy structure, our improvement as runners, junior or geriatric, rests on four major pillars.

Keep these pillars sturdy, and your running times WILL improve.

Let's examine the pillars of running improvement.

1. Speed Work-If you're not racing, you had better be running a speed workout this week. Speed work enables us to become faster because, well, we run faster. Run your speed sessions FASTER than your race pace. Repeat 400s are ideal for 5K races. Mile repeats are great for marathons. Remember, shorten your rest intervals for better results.

2. Tempo Runs-You can run a tempo run in addition to, or instead of your speed workout. Select a distance from 2 to 5 miles, jog a warm up mile, and run your tempo run at about 75% of your race pace. Cool down with a mile

3. Long(er) Run-Again, once a week if you're not racing. Now, here's the key. No smelling the roses on your long run. Make it count. In other words, run your long run at a steady pace. I'll give you an example. Before the 2013 Boston Marathon I ran four 20-mile long runs. My pace for the 20-milers was between 7:15 to 7:30 a mile. I ran the marathon in a time of 3:04:13, a 7:03 pace. If you're running 5K races, your long run really doesn't have to be over 8 miles, but make it a quality 8 miles.

Seeing a pattern here? If you want to race faster, you must train faster...most of the time.

4. Rest Days-Now, THESE are the days you should be smelling the roses. Run with your kids, your spouse, the dogs. Enjoy, take a selfie. Get out there and run, but allow your legs to rest. If you are running high-quality speed workouts and long runs, and if you throw in a tempo run, you must give your body a break..

If these four pillars are the foundation of your weekly running, your race times will tumble.

Now, if you want to get personal, visit www.fiverr.com, go to 'Running Shorts,' and I can write you a personalized training plan, which will incorporate the four pillars. I've written hundreds of them for runners all over the world.

My books, at www.muldowneyrunning.com, and amazon.com/author/joemuldowney, offer valuable training advice, as does my training offer on the site. Check out the "Super Sevens" chapter in Personal Best, and you will achieve running success.