TIME FOR YOUR PERSONAL BEST

Thanksgiving is upon us, the Winter Solstice is a month away, and right about now, you’re probably thinking about Christmas gift-buying.

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!

Purchase the best stocking-stuffer ever by going to my Amazon page,   amazon.com/author/joemuldowney, where you can buy the Kindle version of my book, “Personal Best,” for only $1.99.

During my 40 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.

Both of my books on running, “Running Shorts,” and “Personal Best,” are available at: www.amazon.com, as well as the site of my publisher, www.lulu.com. Lulu will be offering sales from now until Christmas.

And, from now until Christmas day, just drop me an email, at: runnr@hotmail.com, send me your address, and I will personally sign and send you BOTH books for the price of one: $14.99, and I’ll even pay the shipping and handling. If you want only one of the books, the price is $9.99, for books that are written by a runner, for runners.

Finally, if you, or a running friend wants to run a personal best time at any race distance from the 5K to the marathon, or if you simply want to get into shape for 2017, check out my gigs on: www.fiverr.com, where you can purchase a personalized training plan for as little as $5.00. Simply type “running training programs” into the search box, and it will take you to my gigs.

I have written training plans for runners from New Zealand to the Netherlands.

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

I look forward to helping YOU achieve your personal best during the Holiday season and throughout the year.

 

 

 

20 YEARS LATER

In 1996, the Boston Marathon celebrated its centennial race.

The world's oldest continuously held marathon was turning 100, and the running world, more than ever, descended upon the historic race.

A few days before the race, the volatile New England weather dropped over a foot of snow on Boston and its suburbs. Race organizers worries turned to the staging area. 38,708 runners were scheduled to run the marathon, and the tiny village of Hopkinton, "Where it all begins," was buried under a blanket of snow.

Warmer temperatures melted the white stuff, turning the athletes village into a muddy mess. So, race officials were assisted by the National Guard, which utilized a convoy of helicopters to swoop close to the ground, their huge blades soaking up the moisture, thus drying out the earth for the army of athletes.

35,868 official finishers crossed the line in Boston at the centennial race, which still stands as the largest Boston finishing field ever.

It was an exciting race to be a part of.

Every Boston Marathon, for all participants, is historic.

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

EAT, SLEEP, RUN

     Like many of you, I'm kind of a running junkie, and I truly enjoy finding new, interesting, and different products.

Check out what I discovered at: https://teespring.com/runrepeat

 

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RUN ON A MISSION

It is often satisfying as well as beneficial to run for something (or someone) other than yourself.

Run On A Mission (ROAM LLC) RunOnAMission.com is a privately owned company that dedicates it time to helping those organizations and people needing to raise money for a cause and awareness. The focus of ROAM is people and it’s community. ROAM believes that relationships are important and a necessity. Their concept is to help and service you in any way they can. ROAM is truly a customer friendly company. So, if you wish to be part of the ROAM family, contact them. At ROAM they would love to hear from you and make you family. www.RunOnAMission.com

And, you can become a part of this mission by running a virtual race...for a cause.

A member of the ROAM team, Eli Brown, describes the mission:

"What fuel does your life RUN on? What drives you? What are you passionate about? What causes are worth investing in? What is YOUR MISSION? Those are just a handful of the questions I have been asking myself lately and I intend on figuring that out this year! It's time for less "wondering" and more focus, prayer, investment, and ... some running. I am working on a new blog and fundraising company called @RunOnAMission. We are just getting started, but stay tuned for more info to come! Our MISSION is to help raise money for organizations and people making a positive difference in their community and the world around them. We want to partner with others whose lives are fueled and Running On A Mission. If you are interested in following the journey, you can follow myself and my running partner Eddie at @RunOnAMission on IG, Twitter and Facebook. And if you have suggestions, connections, causes, resources or ideas, let me know. I am trusting my fam and friends to help me do this right! Check out the site at www.RunOnAMission.com ... We are at the starting block and this race is about to take off!" #RunOnAMission #Missions #Fundraising #CouchTo5k #StayTuned #MoreToCome."

I am proud to have been asked to contribute to this site and its worthy purpose, by writing a blog about my daughter, Kelly, and her personal running mission.

http://runonamission.com/whatsyourfuel-kelly-runs-for-team-in-training/

 

 

 

 

REST DAY

As winters go, this has been a pretty good one for runners. As I gaze out my window in northeastern Pennsylvania, not a speck of white dots the ground. To date, our only snow has come in the form of a dusting, which quickly vanished.

But from the Carolinas to New England, that's about to change in the next 24 hours. Unless you've been tucked under your blankets the past week, you know that blizzard conditions will grip the eastern seaboard tomorrow.

In anticipation of the 'snowmageddon,' I've already planned a day off from running tomorrow, and if you're within the storm's "bull's eye," so should you.

Little good will come out of slogging out slow miles outside during tomorrow's storm. (If you have a treadmill, then knock yourself out) You will be a danger to yourself and others, your miles will be dreadfully slow, your chances of falling will be greatly increased, and the risk of tweaking a muscle or tendon just isn't worth it.

A day off will help, not hurt you. Enjoy the beauty of the snow, and feel comfort in knowing that your aerobic activity will be satisfied by shoveling, plowing, or playing outdoors with the kids or the grandkids.

Relax, take a deep breath, and accept the fact that it is winter, and many of us are still stuck here in the frozen north.

Be safe.

And take a rest.

'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

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

 

 

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.

APPRECIATE!

I ran a mile today.

Wow!

Big deal.

I vow to never complain about not wanting to train, ever, ever again.

Four weeks to this day I underwent arthroscopic knee surgery. I estimate it's been about six weeks since I've run, and probably about twelve weeks since I've run anything worth thinking about and anything pain-free.

I followed my rehab regimen, remained patient, and stayed relatively sane. (although my wife may disagree with the latter)

It was with a great deal of apprehension, though, that I drove over to my high school track, walked a warmup lap, as per my doctor's instruction, and took my first running baby steps.

Seriously, it felt weird!

I was slow, dreadfully slow, and there was a moderate amount of stiffness around the affected knee, but no sharp pain, and my gait seemed to be relatively normal. I ran three laps, then walked another three before I ran another lap, to give me a mile for the day.

A real big deal!

For the past four weeks I seriously doubted if I would ever run again. Climbing steps was painful, and I still walked with a limp. Still, a steady diet of daily walking paid off. I, naturally, took a watch with me every day, and each day my walking pace increased.

So, today was, literally, the first step. I will not become overconfident, and I will not overdo it. But it is great to be back.

It was a magnificent December day, and running, with the sounds of Christmas music in my ears was inspiring. Everything looked, felt, and even smelled better. Getting in my car after he workout and having the windows fog up made me happy.

Running is more than a physical activity. Running helps to define us. It inspires us, it soothes us. It is an endeavor that we can suspend or postpone when WE decide to do so. Don't take it away from us. Don't, as in the case of injury, tell us we can't do it.

So, appreciate every second you are allowed to perform this activity that is so vital to your well-being.

Believe me, I do.

www.muldowneyrunning.net

A WEEK

Purgatory, the time since my arthroscopic surgery, which was performed on my knee in order to remove a torn meniscus on November 10, will end in less than a week.

During my stay in Purgatory, we experienced the warmest November on record, and my running logbook (I've kept a written running logbook since 1976) has been filled with goose-eggs.

I've gained eight pounds. I'm allowed to tell you but not my wife, who has threatened me with bodily harm if I bring up the issue of my weight again. Periods of running depression have overcome me at times, but through it all I have heeded the recommendations of my orthopedic surgeon. I have walked, and walked, spent way too much time on the elliptical, lifted to strengthen the leg, and have otherwise tried to maintain my fitness level as well as my sanity.

Next Tuesday will be exactly four weeks since the surgery, and will be the day I am officially cleared to run.

Believe me, a few years ago, indeed, two years ago, when I suffered a hamstring tear, I would have cheated and begun running a week or so earlier.

Not this time.

I'm playing by the book and following the rules.

The reason is simply.

My goal is to run pain-free and to run well again.

Therefore, my return to running will be gradual and, hopefully, smart.

When I design training programs for runners on my website, www.muldowneyrunning.net, or on Fiverr, https://www.fiverr.com/s2/bd1a006ea9, I emphasize quality miles.

One simply cannot turn in quality miles when injured.

So, it's time I practice what I preach.

Next Tuesday I will go to my local track and run a modest half mile. I'll keep running a half mile until I reach the quality level I desire. Only then will I bump up my distance.

The process will be slow, but I vow to be patient.

It's the only way I'll escape from my running Purgatory.

CHANGE?

The weather was magnificent for Berwick, Pennsylvania's 106th annual Run for the Diamonds race on Thanksgiving Day. Temperatures edged toward the 60-degree mark.

In fact, here in Pennsylvania, November of 2015 will be the warmest November on record. Yesterday I put up my outdoor Christmas decorations wearing short sleeves.

Now, we're all concerned about global warming and climate change, but as I gaze at the long-range forecast and El Nino predictions, I'll take it!

Running in temperatures that hover in the 40s and 50s is ideal. Snow and ice are not.

But, let's face it, climate change or not, enjoy the mild temperatures while they last. They are certain to be temporary.

 Keep an eye on that weather forecast. Continue running your speed workouts on your local track before (if you live in the north) it's covered with a blanket of snow. Plan those long runs, if you can, on the days when temperatures are mild.

So, take advantage of our temporary climate reprieve.

Winter's icy grip will arrive soon enough.

www.muldowneyrunning.net

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.

DAY 3-DISCOVERY

I had my Howard Carter moment this morning.

"Who is Howard Carter?" you ask.

Back in 1922, Howard Carter both braved and survived the "Mummy's Curse," and discovered the tomb of Egyptian King Tut.

This morning, approximately 72 hours after my arthroscopic surgery to remove a damaged meniscus from my left knee, I went through with the "demummification" process of unwrapping the bulky bandage from my knee.

Needless to say, I was apprehensive.

My leg flexibility has been improving, and my pain has been minimal, but the site of the incisions, on both sides of the knee, has been tender, and has prevented me from fully flexing the leg.

To my great delight, when the unwrapping was complete, the knee was slightly swelled, and the incisions, although itchy, were clean.

It didn't take long before I began my stretching and flexibility exercises, which were much easier without the bandage, then I took off for a walk, which I bumped up to 3/4 mile today, at, of course, a faster pace than the previous two days.. (I simply couldn't resist using my GPS watch. Just a force of habit) Over the weekend I plan to walk a mile.

On Monday I visit my orthopedic surgeon, at which time he will direct me on how to proceed with my rehabilitation. Hunting season is coming up in a little over two weeks, and running, hopefully, will not be far behind.

In the meantime, to stave off boredom, I have been building up credits with my wife, as I welcome each and every household chore.

Today was a day of positive discovery.

Now it's off to do the laundry.

www.muldowneyrunning.net

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

SCOPE

At this time of year I would normally blog about training runs, fall races, my hatred of turning the clocks back, and my dread of the pending winter season.

 

There haven't been a whole lot of training blogs for the past three months, as a torn meniscus has sidelined me since August.

 

You know the drill.

 

An ache in the knee, running with a lot of pain. Knee sleeves, chiropractor visits... essentially attempts at holding the knee together with rubber bands and chewing gum.

 

Once the MRI revealed a torn meniscus, there was little choice but to have the surgery performed.

 

In 39 years, I have never experienced a significant knee issue. And, sure enough, X-rays, as well as the MRI revealed a healthy knee. Simply, a torn hamstring, suffered in May of 2013, caused me to alter my running gait, thus placing more stress on the medial side of my knee.

 

Arthroscopic surgery was performed this morning by Dr. John Martin at the Surgical Institute of Reading, Pennsylvania. He's a terrific orthopedic surgeon, and just a great guy. Dr. Martin is an avid cyclist, and his Physician's Assistant is Samantha Snukis. Few people know more about runners and running than Sam. She's one of the finest runners on the east coast, having recently turned a time of 1:21 at the Philadelphia Rock and Roll Half Marathon. Sam recommended Dr. Martin, and I'm glad I listened to her. She was there for the procedure, and I owe her my eternal gratitude.

 

When a runner is injured, his or her support group is essential, and often bears the brunt of our running withdrawal.

 

Thanks to my wife, Crissy, for putting up with me, and for what she will inevitable endure for the next couple of days. Couldn't do it, or much else, without her To my close friends, those of you who have always been there, thank you, as always.

Now, I must make the glass half full.

For the next few weeks, I'll record my progress (and setbacks) here, in the blog. A veritable treasure trove for a writer.

It will be therapeutic for me, and hopefully, instructive and beneficial for any reader going through a similar knee experience.

 Some rehab, and I'll be back out on the roads soon.

 

 

FALL BACK

Well, on Sunday morning, we "fell back."

Standard Time, that modern invention that hurls us back into darkness, reared its ugly head for another six months.

For a small percentage of runners, Standard Time buys a few extra minutes of light for early morning runs, but those precious moments will soon disappear, as the earth tilts farther from the sun (at least in the western hemisphere).

But for a large majority of runners, from now until the Winter Solstice of December 23, daylight hours will become shorter and shorter, and an after-work run will be conducted largely in darkness.

We're not going change Standard Time or the tilt of the earth's axis, so we need to deal with the dearth of daylight in the safest and most efficient manner.

First, keep in mind, it's more dangerous than ever out there on the roads. There's more traffic, and many, many more distracted drivers, Mobile devices and other distractions take drivers' eyes away from you, making your miles treacherous under the safest of conditions. Take every precaution to remain very visible when you run. That means wear bright, reflective clothing, shoes, hats, and gloves. Just the other day I received a message from a non-runner who complained about a runner wearing dark clothing, running on a secluded road, at 7:00 p.m. I think he expected me to defend the runner. I didn't. It is our responsibility to protect ourselves out there.

Adapt your workouts at this time of year.

Some of you are in your final weeks of marathon training. Others may be training for Turkey Trots or Christmas races.

Taper your miles back a bit and rest for a few weeks after your last big 2015 running event. Then, as the days get slightly longer as January progresses, pick up your mileage again.

Save the long runs, and/or quality workouts for the weekend. Utilize the  light and stay safe. Remember, it's not only traffic, but other hazards that lurk in the dark that can cause sprained ankles, nasty falls, and torn muscles.

Of course, always face oncoming traffic, and on those days when the pavement is slick or snow-covered, enjoy the frosty conditions, but limit your courses to the safest possible routes.

We love to reduce boredom when we run, but for the next several weeks, if you're running in darkness, stay close to home. A couple of loops won't kill you.

Finally, yes we enjoy our music, but be very careful with those headphones. Darkness is a major impediment, and to remain safe, you need all your wits and senses to be keen. Let someone know where you plan to run, or keep a cell phone handy.

Common sense, a bit of adaptation, and patience will get you through the darkness.

Practice all three and you'll be good to run another day.

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.

AWARENESS

We runners try our best to maintain healthy lifestyles.

Sadly, however, twin killers threaten all of us. These killers care little about age, race, religion, or economic status.

These twin killers: heart disease and cancer have impacted the lives of all of us. We, our family members, or friends have suffered their devastating consequences.

Recently I received information from Christian Pickard at Bankers Health Group.

A Patient Education Tool for Breast Cancer Awareness Month, I believe, can be both helpful and instructive.

I share it with you now with the hope that it will not only raise awareness, but aid in prevention and understanding of this horrible disease.

"It’s that pink time of the year again! October is Breast Cancer Awareness Month. It’s easy to feel overwhelmed by the volume of stories and statistics about the disease that appear in the media this month. The news is filled with participants walking, running and golfing to raise awareness and funds for both breast cancer research and patient care.

At the same time, practitioners of all specialties can take advantage of this increased awareness to educate patients about disease mechanisms and warning signs. This infographic provides important facts, dispels a few myths and reminds your patients that early detection and better treatments do save lives."

http://bankershealthcaregroup.com/blog/2015/10/a-patient-education-tool-for-breast-cancer-awareness-month/