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.

 

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.

                    

 

LIGHT UP YOUR LIFE

Over the past few months, I have read about too many runners who have been fatally injured by motor vehicles. Sadly, most of these tragedies have occurred when visibility is poor.

Just last week, a respected school superintendent from New Jersey was hit by a vehicle and killed, as he ran with his dog, at 6:15 a.m., just one mile from his school.

More then ever, it is imperative that runners increase their visibility, as distracted drivers dominate our roadways.

Most of my running occurs during daylight hours, but when I am forced to run early in the morning, or after dark, I don my reflective gear, which includes vests, hats, armbands, and shoes, as well as brightly colored clothing.

My small northeastern city is riddled with potholes, which sometimes resemble the lunar surface, so in addition to remaining visible to large vehicles, I am concerned about my footing during the hours of darkness.

As an additional precaution, I'm running with a headlamp, the Foxelli MX 500, www.foxelli.com and I love it.

Check out the details below.

GREAT DEAL-SHORT AND SWEET

Gee, if you register for a half marathon (name will not be mentioned) by a certain date (very soon), you can get in at the low, low price of $110!


Come on!


Get real.


Look, sometimes runners throw money at foolish things.


Don't do it.


I'm not a salesman.


I'm a runner, whose career has spanned 40 years, 54 marathons, over 1,200 road races, a 2:22:54 marathon, and a 3:04 marathon at age 59.


In my two books, I tried to pass along that wisdom, in an entertaining, yet informative way.


Now, by visiting www.muldowneyrunning.net, you can buy one of my books for $7.99. No gimmicks, no shipping and handling, just my signature, and this blog, where, in the true spirit of "service after the sale," you can ask me questions about training, racing, or anything running-related.


I guarantee that the $7.99 you spend will do more for your running than that $110 half marathon "bargain."

ARE YOU READY?

Spring is right around the corner, and it's time to implement your running goals for the upcoming season.

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.

 

Spring is near. A time for new goals, hopes and aspirations.

 

Want to achieve your personal best?

 

Let me know.

 

I'll help you get there.

 

 

A RUN TO A NEW LIFE

Three years ago, Michael Higgins exemplified what has, sadly for many Americans, become a common story of success.

The 43-year old married father of two held an important corporate executive job. He commuted forty minutes to and from work each day. He was successful, exhausted by the end of each work day. he ate and drank whatever he wanted, and it showed. Standing at a height of 5 feet, 9 inches, Michael weighed 269 pounds, was on the verge of Type II diabetes, had high cholesterol, high blood pressure, a chronic skin condition, and he couldn't navigate steps without pain in his knees.

In January 2013, thanks to the encouragement of his wife and two friends, Michael decided to change his lifestyle, and make the adjustments necessary to go from fat to fit. He signed up for a 3K race in March, eliminated processed foods from his diet, eating leaner meat, and adding an array of fruits and vegetables to his daily food intake..

Training sensibly and remaining committed to his goals, he did indeed run his 3K race, and by July 2013 he had already reached his initial benchmark of weighing in at 200 pounds, a remarkable drop of 69 pounds in just six months.

And he didn't stop there. To date, Michael has run a number of 5Ks, a 10K, a 10-miler, and a half marathon, and has trimmed his weight down to 175 pounds, a loss of nearly 100 pounds since his healthy journey began.

Today, his blood pressure and cholesterol are normal, he takes no medication to control either issue, and even his skin condition of Rosacea has disappeared. Michael has eliminated all artificial sweeteners, soda, and sugar from his diet, and he drinks plenty of water daily. He also uses myfitnesspal.com to log his workouts and daily calorie intake.

The journey of Michael Higgins is truly remarkable, as he has literally run to a new life of good health.

He writes a great blog, http://formerlyfatrunner.com/. Check it out and subscribe to it to receive updates and advice from Michael, as he inspires others to run to a new life as he has done.

                                                         Michael Higgins-Before

                                                                           After

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.

FIRSTS

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

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

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

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

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

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

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

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

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

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

www.muldowneyrunning.net

'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

SIX FOR '16

Happy 2016 to all.

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

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

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

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

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

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

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

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

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

Make 2016 the year of your 'Personal Best.'

                                                          My 2016 Logbook

BRING IT ON!

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

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

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

Lastly, heed the advice of the Flying Finn.

FOR THE RUNNER ON YOUR LIST

By now, I'm sure your Christmas shopping is in full swing. My wife is completely finished; while I have barely begun.

If you're looking to purchase something for the runner on your Christmas list, I have an offer for you. You can pick up a gift for your runner for as little as $1.99!

 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 of my 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.

During my 39 years of competitive running, I have experienced the highs and lows of our sport. From a personal best marathon time of 2:22:54, to a devastating hamstring tear after the 2013 Boston Marathon, I have seen it all. I can personally guarantee you that my books will inspire you and help you to become a better runner.

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

NOW HERE'S THE FREE OFFER!!

You can take advantage of the two for one sale, AND receive a ten-week training program ABSOLUTELY FREE!! That's a value of $25. So far this Christmas season, I have written training programs for runners from Australia to Brazil, and I would be happy to write a program tailored to your racing needs.

Here's how it works. You must purchase the two for one offer on my website, from now until Christmas Eve. You will then receive one 10-week free personalized training program, and I will make that offer valid for an entire year. So, if you want to train for a marathon next November, you won't have to take advantage of your free training program until next August or September.

When you checkout, I will record your email, then you can email me at: runnr@hotmail.com, and we can begin your training program at your convenience.

This is a Cyber sale you can use to become inspired by reading my books, and reach your very own personal best by receiving a training program written by me just for you.

Check out reviews of my training plans, submitted by runners from all over the world at: https://www.fiverr.com/s2/bd1a006ea9

And, if you want to buy the best stocking-stuffer ever, go to my Amazon page,   amazon.com/author/joemuldowney, where you can buy the Kindle version of Personal Best for only $1.99.

The digital time clock is ticking. You have only until Christmas Eve to take advantage of this one-time offer.

I look forward to helping YOU achieve your personal best.

AFFAIRS OF THE FEET

I'm about to make a confession.

It is something for which I am not proud.

Despite being old enough to know better, I continually go down this path, which often leads to ruin.

When a relationship is over, it is time to let go. But not for me. I hang on, clinging to hope. I refuse to let go, because, you see, I know I have finally found it. I am in a wonderful place and I need to hang on, to cherish what I have.

But a cruel fate often awaits.

I am jilted. Sometimes bitterly hurt, and often scarred.

Do I need professional help?

Not really.

I just need to use common sense.

You see, I become too attached to my running shoes.

I find a pair that fits just right, that offers me a lightweight ride, with just the right amount of support, and I simply can't let go.

Now, I'm not going to endorse or criticize any shoe company or model, because I have run the gamut of many throughout my career, but too often I have ignored my own mantra, "It starts with the shoes."

More often than not, when you feel unusual aches or pains, look at your shoes. Check the wear pattern. Outside of your knee aching? You may be cutting into the midsole of your shoe on the outside of the heel. Shin splints? Perhaps your shoes aren't flexible enough.

Don't be cheap. At the first sign of excessive wear, divorce yourself from your shoes and get a new pair.

Research is essential. Base your shoe selection on your weight, your foot strike, and the type of surface on which you usually run.

My problem is that I wed myself to a certain shoe. You know the shoe companies. They love to take one's favorite shoe and "improve" upon it. Often, the "new and improved" model is a much different shoe from the one you love. Therefore, if you like and are happy with a certain shoe model, buy several pair. Stock up, and you'll be satisfied for a long time.

Finally, I'm a huge proponent of the local running store. Usually staffed by runners like you, these stores offer advice, "test drives," and liberal return policies. You may pay a little more than if you buy online, but it is well worth it. Also, look around at your local races. Chances are your local running store sponsors many of them.

So, never remain in a bad relationship, but if you've found "The one," that's where you should stay.
The relationship between your shoes and you is essential to your running longevity.

www.muldowneyrunning.net

RELAX

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

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

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

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

There's no better time than right now!

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

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

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

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

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

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

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

CYBER CHRISTMAS 2015

Here in the woods of Pennsylvania, many of us go deer hunting on the Monday after Thanksgiving. After I put up the Christmas lights on Black Friday, I pack up the vehicle and head to the mountains in the southern part of the state to look for the big whitetail. As I hunt for deer, my wife hunts for bargains on Cyber Monday. She informs me of the great deals she gets, and it was her suggestion that I jump on the 'Cyber bandwagon' as well.

So, I figured it was time to get busy and offer my customers something free with the purchase of my books, Personal Best and Running Shorts, on my website, www.muldowneyrunning.net.

 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.

NOW HERE'S THE FREE OFFER!!

You can take advantage of the two for one sale, AND receive a ten-week training program ABSOLUTELY FREE!! That's a value of $25.

Here's how it works. You must purchase the two for one offer on my website, from now until Christmas Eve. You will then receive one 10-week free personalized training program, and I will make that offer valid for an entire year. So, if you want to train for a marathon next November, you won't have to take advantage of your free training program until next August or September.

When you checkout, I will record your email, then you can email me at: runnr@hotmail.com, and we can begin your training program at your convenience.

This is a Cyber sale you can use to become inspired by reading my books, and reach your very own personal best by receiving a training program written by me just for you.

Check out reviews of my training plans, submitted by runners from all over the world at: https://www.fiverr.com/s2/bd1a006ea9

And, if you want to buy the best stocking-stuffer ever, go to my Amazon page,   amazon.com/author/joemuldowney, where you can buy the Kindle version of Personal Best for only $1.99.

The digital time clock is ticking. You have only until Christmas Eve to take advantage of this one-time offer.

I look forward to helping YOU achieve your personal best.

FREE BLACK FRIDAY TRAINING PROGRAM

Black Friday bargains are unbelievable this year. Last week I received an email from an online running retailer offering a $25 gift card with the purchase of a $100 gift card.

Yesterday, my wife topped me by taking advantage of a $50 gift card with her $100 purchase.

So, I figured it was time to get busy and offer my customers something free with the purchase of my books, Personal Best and Running Shorts, on my website, www.muldowneyrunning.net.

 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.

NOW HERE'S THE FREE OFFER.

You can take advantage of the two for one sale, AND receive a ten-week training program ABSOLUTELY FREE!! That's a value of $25.

Here's how it works. You must purchase the two for one offer on my website, from now until Cyber Monday. (November 30) You will then receive one 10-week free personalized training program, and I will make that offer valid for an entire year. So, if you want to train for a marathon next November, you won't have to take advantage of your free training program until next August or September.

When you checkout, I will record your email, then you can email me at: runnr@hotmail.com, and we can begin your training program at your convenience.

This is a Black Friday sale you can use to become inspired by reading my books, and reach your very own personal best by receiving a training program written by me just for you.

Check out reviews of my training plans, submitted by runners from all over the world at: https://www.fiverr.com/s2/bd1a006ea9

The digital time clock is ticking. You have only one week to take advantage of this one-time offer.

I look forward to helping YOU achieve your personal best.

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.

DAY 2-INSTRUCTIVE

My arthroscopic surgery for a torn meniscus was performed on Tuesday. I've decided to share my rehab journey with you, not so much to make it about me and my injury, but in an effort to be instructive to those of you who may encounter this or other training-related setbacks.

The summer of 2013 was going well.

After a long, tedious recovery from a torn hamstring in May of 2013, the first major injury of my career, I began to train and race at near the level I had hoped for.

On August 6, I ran an easy 4-miler on a gravel trail. I planned to race in two days, so the pace was relaxed.

The next morning I felt some stiffness on the medial side of my left knee, but thought nothing of it. I jogged 3 miles.

On race day, a 5-miler, I ran pretty well, felt discomfort in my knee, but it did not impede my performance.

When I awoke the next morning, as I tried to stand up, my knee buckled, and running was out of the question.

In retrospect, a race, run in flimsy racing flats, was probably a bad idea.

For the next month or so I visited a chiropractor, tried home remedies, cut back my miles and stayed on soft surfaces, but the pain intensified.

I finally visited my orthopedic surgeon, who ordered an MRI. It revealed a torn meniscus.

His diagnosis?

Wait for two or three weeks, then try to run on it and see what happens.

Had I sought a second opinion immediately, I would be telling you about today's workout rather than relating my tale of woe.

You see, a torn meniscus will not heal itself, so why did I,  "Wait two or three weeks and see what happens?"

Thanks to the urging of fellow runner Samantha Snukis, a 1:21 half marathoner and a physician's assistant for a respected orthopedic surgeon, I DID receive a second opinion, and realized that arthroscopic surgery was my only option.

The lesson for all runners is to ALWAYS seek a second medical opinion.

Compared to the rest of the patients most doctors see, we are freaks.

We are actually in excellent health, we are not overweight, and we are not dependent on drugs to make us feel good.

We don't fit into the medical or surgical models that most physicians work with.

During my pre-op exam, the technician offered concern about my low pulse rate of 52 (which was high because I was nervous). I needed to reassure her that I was a runner.

Thanks to running and its effects, I was out of the surgical facility a little over an hour after I awoke.

Today, on rehab day 2, I walked .6 mile, did stretching and flexibility exercises for a half hour, and I will turn in another half hour this evening.

The knee is sore, and the bandages come off tomorrow. (don't worry, no swollen knee pics)

On Monday I will visit my orthopedic surgeon and he will advise me on how to proceed.

One day at a time.

 Baby steps.

But I'll get there.

www.muldowneyrunning.net