CHANGES IN LATITUDE

My 2015 running logbook, a "barometer," of daily running and weather conditions, features a miserable mixed bag of northeast winter weather during the opening days of the New Year.

After a delightful 5-mile run under sunny, 45-degree temperatures on the boardwalk in Ocean City, Maryland on New Year's Day, atmospheric conditions quickly deteriorated.

January 2 was cloudy and 37 degrees, then, quoting from my logbook below:

January 3-30 degrees-Snow, sleet, slippery roads-4 miles
January 4-36 degrees-Damp, slushy-10 miles
January 5-25 degrees-Wind chill-11 below 0-4 miles
January 6-18 degrees-2 " snowfall-4 miles
January 7-14 degrees-Wind chill-0-5 miles
January 8-12 degrees-Wind chill-2 below-5 miles
January 9-22 degrees-Wind chill-11-5 miles
January 10-4 degrees-Day Off-On the way to Myrtle Beach

It's cold in Myrtle Beach, South Carolina today. (if you live here) Temperatures are on the way into the 50s, and I find it delightful!

A 600 mile trip south to experience a change in latitude is just what I need January. Conditions that seem cold to South Carolina natives, suit me just fine. It's like I advanced the calendar to mid-March in Pennsylvania.

After a week of training I'll head down the road to beautiful Charleston, where I'll serve as guest speaker at the pre-race dinner on Friday evening, www.charlestonmarathon.com then on Saturday I'll run the Charleston Half Marathon.

For us Northerners, a mid-winter change in latitude is the perfect antidote to the wintertime blues.

For more books, blogs, advice and coaching, visit: www.muldowneyrunning.com

LOOKS PERFECT FROM HERE

In eight days, on Saturday, January 17, the Charleston Marathon, Half Marathon, and Shrimp and Grits 5K will be run through the streets of one of America's most beautiful and historic cities: Charleston, South Carolina.

Runners will be treated to a healthy dose of southern hospitality, a flat fast course, and an added bonus: Next Saturday's weather will be perfect for marathon runners.

Four-time Boston Marathon winner, Bill Rodgers, once proclaimed, "The marathon can humble you."

He was right.

Sometimes, though, the weather conditions can do the humbling.

At the 2012 Boston Marathon, we toed the starting line with temperatures reaching the low 80s. By mile 18, I was taking a tour of the Boston College campus (it is beautiful) in the back of a van filled with dehydrated runners, like myself, who succumbed to the heat at 18 miles into the race.

So, with early morning temperatures in the high 30s and high temperatures predicted to be in the mid-50s, conditions in Charleston next week should be ideal.

Remember, if you plan to run the Charleston Marathon on Saturday, it's time to taper. Your work is done, "The money's in the bank." Run easily and relaxed this week, and you'll be fresh and strong on the starting line when the gun goes off.

I will be the featured guest speaker for both seatings of the pre-race dinner on Friday evening. I have a couple of motivational speeches prepared and plenty of both of my books ready to sign for you.

I'm planning on running the half marathon on Saturday.

Hope to see you next Saturday in Charleston.

www.charlestonmarathon.com

www.muldowneyrunning.com

DRINK TO THAT

My basement can get very damp. Located blow ground level, mold will actually form on stored items. Therefore, a dehumidifier constantly runs, sucking the moisture from the air.

During the summer, I dump the water from it just about every other day. I recycle it by using the liquid air on my vegetable garden.

Here in January, I haven't emptied the dehumidifier in two weeks. The air is so dry, I think it would chap the tail of an alligator.

Tiny, painful, paper cut-like wounds scar my heals.My skin is dry.

Here's a good trivia question for you.

What is the world's driest region?

Antarctica.

Yep, it's cold, but the continent is extremely dry.

It's winter.

For most of us it's cold and dry.

As runners, we MUST drink!

Believe me, this brutal weather could drive one to drink, and although I'm not opposed to hoisting a Yuengling beer or two now and then, the drinking I'm referring to is of the non-alcohol variety, preferably water.

Just like my basement dehumidifier, at this time of year, our bodies are water-starved. Most of us are still logging our training miles, and the very act of trying to provide enough heat to keep us alive causes us to burn more calories and sucks the hydration from us.

We may not feel thirsty, but our bodies ARE thirsty.

So, along with thick socks, bulky sweaters, and long johns, carry that water bottle with you, wherever you go, during these dry winter months.

Research has shown that runners, for the most part, walk around in a constant state of dehydration. Several years ago, my family doctor, who is a four-hour marathoner, told me that we simply can't drink enough if we're intensely training.

But how is one to know how much is enough?

Simple.

The pee test.

Check your urine.

Light is good. Dark is bad.

Sorry to be graphic, but if your urine is a light-yellow or clear color, chances are you are adequately hydrated. If it is dark yellow or brownish, you are dehydrated. If there is blood in your urine, see your doctor immediately.

Remember, caffeinated beverages and alcohol will dehydrate you. Electrolyte drinks are fine, but good old water is the best.

So, raise a glass this winter.

Do it frequently.

Just make sure it's water.

For books, blogs, and training advice, check out: www.muldowneyrunning.com

DIDN'T GET YOUR 'PERSONAL BEST' THIS CHRISTMAS?

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

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

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

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

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

Tomorrow night I'll hold a book signing event at the Chester County Running Store in Pottstown, Pennsylvania, from 6-8 p.m., and next Saturday, January 16, I'll be at the Charleston Marathon pre-race dinner, delivering two speeches and signing books.

Get "Personal Best," then get your personal best in 2015.

IT'S YOURS...OWN IT!

I've been a fan of the Philadelphia Eagles since the 1960's, when my grandfather, who was blind, used to listen to the games on his scratchy transistor radio,

Yes, the Philadelphia Eagles who have never won the Super Bowl.

We Eagles fans are known for being a bit fanatical. Watch the movie "Silver Linings Playbook" and you'll see what I mean.

Every year I make the drive two hours south to attend a few games and participate in the tailgate parties that are second to none.

I was even fortunate to attend the Super Bowl in 2005, when the Eagles played (and lost) to the New England Patriots.

At home, when I watch the games on television, I turn down the sound, listen to long-time Eagles announcer, Merrill Reese, and often suffer through heartbreaking, dream-shattering defeats. My wife and my two dogs have learned to evacuate the living room in order to avoid a litany of expletives, fist-thumps on the sofa, and an occasional hurled hat (as it causes no property damage)

Yesterday, I watched the NFL referees hand the game over to our arch-rivals, the Dallas Cowboys.

At the end of many games, I feel frustrated, angry and helpless.

And, folks, that's one of the reasons why we run.

As spectators, whether it's the NFL or in life, often we ARE out of control

 Overpaid athletes, some who earn in a year what most of us won't make in a lifetime, let us down, underachieve, and celebrate for things like, well, doing their jobs.

Yesterday, the roads were slushy and, in some spots, treacherous, but I took control. A ten-mile run was scheduled, and I put it in the books. No missed tackles, no bad calls by the referees, no whiny, spoiled prima donnas here.

You may not be able to tell your boss how much of a jerk he is, but you can get out there and crush a few fast miles out on the road after a hard day at work.

Ladies, when we drive you to the edge of frustration, or the kids make you want to scream, say bye for a while and get out there on the road. You'll feel much better when you return.

This thing we do is truly under OUR control, so get out there and own it. There are no excuses, there are no bad calls.

And, I guarantee you, when you return home from a run, detoxed, unstressed, and back in control, the dogs won't have to leave the room!

www.muldowneyrunning.com

GOING POSTAL

Back in the day, and "the day" was pretty much the decade of the '80s, nothing stopped us.

Like the postman, when our training run was scheduled, it was done. Neither rain, snow, nor dark of night stopped us from logging our proscribed amount of miles. We got the workout in, no matter what.the weather threw at us.

Heck, treadmills weren't even mainstream yet.

Then, something happened. Well, I guess that "something" was life, age, commitments, and even a certain amount of complacency.

So, for 2015, I've made the commitment, resolution if you will, to "go postal" once again.

Yesterday, snow and sleet blanketed the ground, creating slick, dangerous surfaces. No matter. a 4-miler was scheduled. The main goal was to remain vertical. Mission accomplished.

Today broke as a total mess. Yesterday's frozen precipitation turned into icy cold slush. Fog blanketed the mountains, and damp cold penetrated the bones.

As he has for five decades, my running partner, Brian Tonitis, met me at "The Stump."

The Stump is no longer, but the name has remained. Years ago, on the corner a block from my house, a huge remnant of a giant oak tree marked the embarkation point for most of our workouts. Age and erosion have caused the stump to vanish, but we still begin our runs from that spot, and we still call it "The Stump."

At 11:00 a.m. sharp, we began our scheduled 10-mile run, and although we gingerly turned on icy corners, and slogged through ankle-deep puddles, we completed the workout in a decent time.

'Going Postal' may be difficult, but it builds character. Use the treadmill for hanging  your wet running clothes and get out there, no matter what the weather.

Could it be dangerous?

Yes.

Might it be unpleasant?

Of course.

But I'm still standing after 39 years.

Take proper precautions. Make sure you're visible. Utilize the new fabrics and shoes, and get out there whenever you can.

HOPE YOU CAN MAKE IT TO A TERRIFIC RACE

I just returned from a 4-mile training run, and my main objective was to remain vertical and to return home without any bruises, chipped teeth, or broken bones.

You see, here in northeastern Pennsylvania we are in the middle of one of winter's worst weather woes: a sleet storm.

Roads are slick and treacherous. When negotiating turns, one must nearly come to a complete stop, Downhill running is nearly impossible, so we often go back-and forth on the same relatively flat road.

Later this week temperatures are predicted to remain in the teens.

In two weeks, on Saturday, January 17, however, I will lace up my sneakers and run through the historic city of Charleston, South Carolina, in the half marathon, as part of the Charleston Marathon weekend. My wife is signed up for the Shrimp and Grits 5K. You gotta love it for its name alone.

My daughter lives in Charleston, and it is one of the most beautiful, historic cities in the country. Restaurants are magnificent, and the people exemplify what Southern Hospitality is all about.

Temperatures at this time of year will be perfect for running, and the courses are flat, fast and scenic.

Join me at the pre-race dinner on Friday night, where I'll deliver two motivational speeches: 'Personal Best,' and 'Advice for Running in your 50s and 60s.' I will also have plenty of both of my books: Running Shorts, and Personal Best available to sign for you.

Hope to see you in Charleston in two weeks.

Join us at our Pre-Race Dinner on Friday, January 16 to hear motivational running speaker Joe Muldowney speak on "Personal Best" at 5:30pm and "Advice for Running in Your 50's and 60's" at 6:30pm.  

To learn more about Joe and to purchase Pre-Race Dinner Tickets, click here.