THERE ARE NO SHORT CUTS!

Rest and recovery take time!

“According to the brain-centered model of exercise performance, a runner achieves his race goal when his brain calculates that achieving the race goal is possible without catastrophic self-harm.” ― Matt Fitzgerald

Each year, more than half of all runners experience some type of injury. This is a higher percentage than in any other sport. The reason may be that unlike football, baseball and countless other sports, running has no set season. For both the elite runner and the weekend recreational competitive runner, this lack of a sport season leads to a cycle of endless running. We train and run constantly without allowing our bodies to have a break for rest and recovery. It is the constant push to attain faster speeds and run longer distances which pushes our bodies to the breaking point. Pain is our body’s way of telling us something is wrong even though our mind refuses to accept the reality of the situation as we attempt ‘just one more lap’.

The number one goal of most new runners is to run a marathon. A marathon is 26.2 miles (42.16km) and this distance is very hard on the body of the newbie. Scientific research has concluded that after running 26.2 miles you experience significant muscle, cellular, and immune system damage which can last  for 3-14 days post race. Notice that the range of recovery differs from as short as 3 days to as long as two weeks. An experienced marathoner can recover much faster than a runner who attempts their first marathon. The more fit you are, the faster your body recovers and heals itself.  This level of health and fitness takes time to achieve, there are no short cuts! This is why all training programs for runners gradually increase the distance on the short and long runs over time to allow the body to grow strong and adapt. Compare and contrast training schedules for novice runners vs elite runners if you have doubts.

Given enough time and training, your body can be conditioned to endure physical achievements that would have been impossible when you first started out. When I began running in 2019, it took me a month to fully recover from my first half-marathon.

By mid 2020, I was capable of running a half-marathon every weekend, usually setting a personal record (PR) with each race I ran. By Fall of 2020 I had placed 5th in my division twice on 5Ks!

This all changed in 2021. Suddenly I was ending races in last place, and hitting my worst times ever, slower than when I began. Yet I kept pushing myself because my mind was telling itself that I was capable of running 10 minute miles even as I struggled to run 18 minute miles. Eventually this constant over-training lead to a hamstring injury in July. Still I tried to force my body to heal itself faster. THERE ARE NO SHORT-CUTS! I re-injured my hamstring in August when I attempted to run the DOUBLE TROUBLE 15K Trail run at French Creek State Park in Elverson PA. I tripped on an ‘invisible rock’ at mile three, twisted my leg the wrong way to avoid slamming into the rocks, and then limped in pain to the water station where I pulled myself from the race. My first DNF (did not finish).   Last month, I forced myself to run The Bird-in-Hand half-marathon. I struggled the final four miles, but I did actually finish. Dead last, 1169 out of 1169.

It was worth it, but it also forced me to accept the reality that my mind was rejecting. My body needs to heal and this is going to take time.  The Bird-in-Hand half-marathon is my last long race of this year. For the remainder of 2021, this has lead me to the difficult decision to STOP ALL long distance running and focus on strength training, short distance runs, and speed-work. Sadly I will not be able to run in 3 upcoming half-marathons,  nor will I be able to run the Philly Marathon, The OLEY Classic, and the Dirty Bird 15K either. For the next 90 days I will not run any distance greater than a 10K. It’s the only choice I have at this point as I have tried EVERYTHING else to avoid this drastic decision . THERE ARE NO SHORT-CUTS! The sad fact in that the endless 60+ hour work weeks at my day job  have left me in a state of perpetual exhaustion, and I cannot properly train under these conditions.   My mind keeps telling me that “today would be a beautify day to go for a run”, but my body is screaming “are you out of your mind?!”

The Road to recovery.

The plan for the rest of 2021 is to take it easy and stick to the three goals of strength training, short distance runs, and speed-work.  Hopefully I will be able to get my 5K times close or better than my PR of 33min 22sec. Come January, I will re-initiate the Hal Hidgon training plan for novice runners with the goal of running the Gettysburg half-marathon Sun April 10, 2022 Gettysburg, PA 17325 US  and setting a PR. Forcing myself to not run is a hard thing to do, but when you’re confronted with the choice of sacrificing a few upcoming races verses never being able to run again, it’s definitely the smart thing to do.

You can find me at these upcoming races:

OCTOBER 2021              

Third Thirsty Thursday   5K Race Series – Race 7/7 October 21st @7:00 pm Reading PA (The last TTT of the year is a night race in the dark followed by Halloween Dress Up party!)

Be sure to check back on October 31st for another article.

As always, I wish you success and happiness!

A BIRD IN THE HAND!

A half marathon to remember!

 The Bird-in-Hand Half Marathon was held  September 11th 2021 at 7:30am. This was the very 1st HALF MARATHON  I ever ran back in 2019, (it was not held last year) and I was very excited to run this race again.  This was the longest race I ran since injuring my hamstring back in July. There are no refunds or transfers allowed, and nothing was going to stop me from running it. I was not expecting to beat my prior course time of 3 hr 46 min 22 sec. I was just going to cross that finish line and be happy to do it.

Each year approximately 2000 runners from across the USA and around  the world converge  on the small town of Bird-in-Hand PA deep in the heart of Lancaster County.

This farming community is populated by two religious sects, the Amish, and the Mennonites.  The two communities were originally part of a Swiss Anabaptist group led by Jacob Ammann before splitting into two separate groups in 1693. The Amish chose to be much more strict, shunning all modern technology and living in an exclusive and closed community. Their first language is a dialect of German known as PA Dutch with English as a second language. Education only lasts until about the grade in one- room school houses.  They ride horse drawn carriages, do not have electricity in their homes, and live in a very 1800s way.  

Mostly they farm, breed animals, do carpentry, leather work, blacksmithing, and make their own clothing. They are not EVEN allowed to ride bicycles, instead opting for a large metal push scooter, lacking a seat or pedals. In case you’re wondering the Groffdale Machine Shop in Leola manufactures over a thousand of these scooters a year “from scratch”. The owner is Amish and doesn’t want his name mentioned.   

Now that you know about the community, let me tell you about the course. You will be running through 13.1 miles of mostly flat paved country roads. I think there was at least one hill up and down. At the one mile mark, there usually is a country band singing as you run by. Little Amish children at various mile marks will eagerly hand you cups of water. Some will even offer Gatorade. The fields off of the road stretch off as far as the eyes can see in beautiful unspoiled farmland. Occasionally you may see some of these farmers plowing their fields. This scenic vista is nick-named the “Valley of No Wires.

 There is a two mile stretch near the end where you run though an Amish field and then though an actual farm. All I can say is that this is one of the most beautiful areas you will ever run in. You will quickly fall in love with this race.

This race has been featured in various sites on running, including ACTIVE.com which listed it as a must-do race. There is no race-day sign up, and you must pick up your participant packet not later than 7pm the night before the race. Online registration usually opens in January. This always sells out, so sign up early or risk missing out on a truly memorable race.  It has been traditionally held on the Saturday after Labor Day in September, so in 2022 that date will be September 10th, 2022. If you are the type of person who likes a warm-up race the day before the big race, there is also a BIH 5K race the night before the half-marathon. This is a separate event, but you can register online as well. www.bihhalfmarathon.com

The Finisher Medal! 

This is one of the most unique finishes medals in all of racing and a must have for the medal collector. Each medal is hand made from a actual horseshoe worn by a horse who trod through Bird-in-Hand. They are collected after use, cleaned, polished and a metal plate is welded to the back. lastly a strip of leather is tied to the medal. No two medals are ‘identical’ as each horse’s hoof is a different size shoe. Since I live 8 miles from this race, I intend to run every year as long as I am physically able.

So how did I do?

As I previously stated, I have had a rough year. My training has been a mess, I’m working six days a week, and up to 12 hours a day. My entire body hurts, and I’m tired all the time. 2021 has not been good to me. Now I had my two friends Bruce and Suzan to keep me on track.

I was ok until mile number 5.  At that point I could no longer keep pace with my two friends.

I got passed by a woman from Arizona and I cheered her on as she blew past me. I cheered her a 2nd time as she passed me again heading back from the turn-around at mile 6, which I hadn’t even reached.

I knew she was from Arizona because she was wearing a top with the state flag. I told her “You got this! Save me a whoopie pie!” I can’t tell you the number of positive times I’ve been encouraged as I raced, and I always encourage others. If you’re not enjoying life, you’re living all wrong.

By mile number 9, I was one of the last two people still running. The race van pulled up, and the woman from Colorado threw in the towel.  Her last words were something like “I’ve run over a hundred halfs. I’m tired, I’m 62, I just got done hiking in the Rockies and I have NOTHING TO PROVE!” The driver said “you ok?” I said, “Sure, only 4 miles more.” 

  At mile 10, they checked me again, I said ‘Still ok, 3 to go.” As I came to mile 11, I texted Suzan and said if that van comes again, I’m getting in. She texted back “YOU GOT THIS!”

Just at that point, an Amish man riding one of those push scooters came along side me and said “you’re almost there, 2 miles, you have a good pace.”. I thanked him, told him I was struggling, and he rode along side me for the last 2 miles as we talked about various topics including God and Amish push scooters. I never caught his name, but without him encouraging me and keeping company those last 2 miles, I probably would have quit. As we approached the final 50 yards, two race officials asked if they could ‘run with me to the end’ I said sure, and with one on each side of me we sprinted the final 50 yards. 

As soon as I crossed the finish line I collapsed to my knees in exhaustion. My final time was 4 hours 30 minutes, 13 seconds. Dead last, but I FINISHED!

Suzan was waiting at the finish line, as was the lady from Arizona, #1158 Julie Brownsberger. I was shocked and humbled that she waited to see me finish.

Bruce was nearby waiting in the tent. (his knee was bothering him, and he needed to sit.) This is the beauty of the running community. The reason we race isn’t so  much to beat each other, but to be with each other! In some ways we are a tighter community than the Amish, united by our love of running and our fellow runners.

You can find me at these upcoming races:

OCTOBER 2021              

Third Thirsty Thursday   5K Race Series – Race 7/7 October 21st @7:00 pm Reading PA (The last TTT of the year is a night race in the dark followed by Halloween Dress Up party!)

Be sure to check back on October 10th for another article.

As always, I wish you success and happiness!

STRIKE A POSE!

Is there a right and wrong way to run?

There is nothing more normal and natural than running. After months of crawling as babies, we learned to take our first steps as toddlers. Like any new skill, it took time to get the hang of it and there were a few falls along the way. Then the transition from walking to running seemed to occur overnight. Once we had found our center of balance and the muscles in our legs grew strong enough to support our little bodies, we were uncontainable! We were born to run!

According to Isaac Newton’s First Law of Motion, a body at rest remains at rest, but a body in motion remains in motion unless acted upon by an outside force.

Unfortunately, it seems that for most people today, that outside force stopping our motion is modern society in general. Nature may abhor a vacuum, but the greater modern society abhors running.

Those of us in the running community are a tribe apart. We are the exceptions to the norm, and we stand (or rather, run) apart! We are better, stronger and faster! We are exceptional, amazing, and awesome!  We are rock stars and superheroes because we have made the choice to turn off the TV, get off the couch, and run! Runners have re-discovered what society has largely forgotten. That running is healthy and normal. But is there a wrong way to run that we need to avoid?

Each year, two out of every three runners experience an injury.  Running should NEVER be painful. Slight muscle soreness after intense activity is normal. Pain is not! Pain is a sign of an injury, and means that we did something wrong.  

Running is an athletic activity and EVERY runner is an athlete. As athletes, we need to focus on three key issues: diet, training, and equipment.

Diet is easy. Cut out the junk, eat organic, drink plenty of water. Make sure you’re getting all seven essential nutrients in your diet. Water, protein, carbohydrates, lipids, vitamins, minerals, fiber. Don’t take in more calories than you can burn off, and make sure your meals have the proper 40-30-30 split of protein, carbs, and fats. Adopt a vegetarian or vegan lifestyle if you see fit as an additional healthy option.   

Equipment is also easy. Basically dress for the weather in proper moisture-wicking athletic attire of choice, and wear the correct running shoes. (Or run barefoot if you dare.)

Training is hard.

A month ago, I got hit by ‘The Hammie Whammy’ when I pulled a hamstring by overtraining. I was pushing myself very hard and trying many different training strategies, ALL AT THE SAME TIME. Needless to say it was a bad idea. Overtraining is the leading cause of injuries in runners. The next major cause of injuries is improper training. There are literally hundreds of training manuals on the market, each claiming to be the correct method.  ONLY ONE makes the bold claim that it can teach you to run faster, farther, and injury-free– for life! Pose Method Training.

According to Dr. Nicholas Romanov, creator of the Pose Method there is a natural running form which utilizes the body’s biomechanics  in conjunction with the force of gravity.

Running is flying!

In his best-selling  science fiction series The Hitchhikers  Guide to the Galaxy, the late  Douglas Adams wrote that in order to fly, you just needed to fall and miss the ground. This is pretty much the same claim made by Dr. Romanov in his book on pose method, The Running Revolution. In the very first paragraph of the introduction, Romanov states that running is flying, citing that Usain Bolt spent nearly twice as much time airborne as he did on the ground when he ran his world record 100-meter race in Berlin in 2009. 9.58 seconds total time, 6.38 in the air, and 3.20 on the ground.

To simplify the pose method, the runner repeats a controlled cycle of falling forward while simultaneously launching themselves upward and essentially ‘missing the ground’.

Romanov even refers to these motions as the falling phase and the push off phase. Because of the forward angle of the body, you are running on your forefoot, so you must be wearing minimalist or barefoot running shoes to allow for the foot’s natural ‘springiness’.  You should always maintain a short stride because long strides make forefoot running impossible. The rest is all a matter of muscle strength and physics. Always remember, you can build muscle strength, but you cannot change the laws of physics! Just ask Scotty.

Since you are using the force of gravity to propel you forward, the greater the angle of falling, the faster the run.  The reason Usain Bolt is the fastest man in the world is because of the extreme angle he races at. At top speed, Bolt is running at an angle of 21.4 degrees. This is the upper limit of angular body position one can lean forward and still be able to recover from this controlled fall. A deviation of an additional 1.1 degrees would spell disaster, causing the speeding runner to stumble and slam into the ground at top speed.  The most critical thing to remember  is that as you fall forward, gravity is the downward force vector acting upon your body’s torque.  Too far forward and you cannot escape the gravitation pull of the ground. Your body’s torque  is determined by the force of gravity acting upon your center of mass (your hips) as it moves beyond your axis of rotation (your support foot in the run).  

How it all works.

To recap how all this controlled falling and launching cycle through, a typical stride using the pose method of running would begin with this paradigm: Pose, fall, pull. In the running pose, the heel lifts as the body begins falling. The falling ends when your swing foot passes your support leg, and your trail leg pulls up, entering the flight phase. The forefoot of your trail leg makes contact with the ground, becoming your current support leg and returning your body to the running pose position.

Switching from your current style of running requires mastering the pose method technique and developing a proper body awareness. To learn more about The Pose Method developed by Dr. Nicholas Romanov , read his book The Running Revolution. This 200 page manual is filled with exercises, workouts, training guides, and extensive descriptive photos of each. Is it all just hype? Read the book and discover for yourself if the post method can really provide injury-free running for life. According to Dr. Romanov and his disciples, pose is the only way to fly!

You can find me at these upcoming races:

AUGUST 2021

Double Trouble 15K Trail Run August 15th @9:00 am French Creek State Park Elverson PA

Third Thirsty Thursday   5K Race Series – Race 5/7 August 19th @7:00 pm Reading PA

Be sure to check back  on August 22nd for another article.

As always, I wish you success and happiness!

THE HAMMIE WHAMMY!

A world of pain!

According to a statistic stated by Dr. Nicholas Romanov (world renown running coach) 2 out of 3 people who run get injured. There are several reasons for this, ranging from poor technique to over training or simple freak accidents.  The likelihood of getting injured is a reality that all runners must face at some point. Many of these injuries CAN be avoided if you follow accepted training practices and techniques, as well as following good health and fitness advice. A strong, healthy body will resist injury or illness more readily than a sickly and unhealthy one. If you are not actively making yourself stronger, then you are actively making yourself weaker. It is imperative to maintain proper health and nutrition. The power that made the body has the power to heal the body, but that only works when you give it the proper building blocks it needs to maintain peak-level fitness. Your health is a form of personal wealth, treat it as such.

One of the most common injuries that runners face is the pulled or torn hamstring.

The hamstrings are three muscle-tendons on the back of each thigh that run from your hip to just below your knee.  Their names are the Semitendinosus,  Semimembranosus, and the Biceps femoris.

They function together to control the swing, extension, and retraction of hip and knee while running. A sudden jarring impact or weird twisting motion between landing and launching yourself while in motion can cause the hamstrings to strain beyond normal tolerances causing tears in the muscle fibers.  This is often caused by over-extending  one’s stride and landing heel first. Heavier runners, a.k.a  Clydesdales , have the added stress of a greater body weight increasing stress and strain on muscles and joints, making them more susceptible to injury.

Accidents happen!

Perhaps you got caught up in the moment during a heated race with a rival, or you simply weren’t paying attention because you were distracted and lost focus. WHAM! You suddenly felt a sharp pain in your leg, and or felt a popping sound. You overdid it. Accidents are never intentional, and so you injured your hamstring.  Now what?

When the point of breaking strain has been reached by the hamstrings, there are three degrees (or grades) of injury. Pray for the first two degrees.

1st degree– Mild strain causing sudden pain and tenderness at the back of your knee and thigh. Painful, but you can still limp and walk slowly. Go home and rest.

2nd degree– Partial tearing of the hamstrings, VERY painful and tender with some swelling and a loss of strength in your leg.  If you see bruising, you may want to see a doctor to have him check it.

3rd degree– Severe tearing or full detachment of the hamstring. Immediately go to the hospital! Your leg will be tender, swollen and very bruised, and you will have heard and felt the popping at the moment of injury. You will not be able to stand or walk, and hamstring re-attachment surgery will be required.  This is often a career ending injury.  Months of physical therapy will be required, and your leg will never regain its former strength. This is the worst possible hamstring injury.   

 The road to recovery

In the case of a 1st degree hamstring injury, recovery can occur within 3 weeks, a 2nd degree injury will take longer.  Self-care and rest is recommended, no hospitalization is required. IF you have a specific question as to the severity of your injury, you MAY choose to consult a doctor, but homecare is often the treatment for the 1st and 2nd degree injury. (If you had a 3rd degree injury, you probably left the race in an ambulance. )   

 As you recover,  it is important to take it easy. Avoid excessive physical activities that involve putting stress and strain on your leg. Favor your injured leg, especially when ascending or descending stairs. NO RUNNING!

Use the R.I.C.E therapy method. (Rest, Ice, Compression, Elevation)


 Light stretching exercises and foam roller therapy  will aid in the recovery process.

Avoid pain killers such as NSAIDs like ibuprofen. Painkillers mask the pain, pain is your friend. It tells you to STOP DOING THAT. If you can’t feel the pain you’ll keep hurting the injury without knowing it, making things worse. Use topical pain-relieving gels or ointments like ICY HOT, TIGER BALM, BIOFREEZE, or BLUE EMU. Pro-tip, always spring for the MAXIMUM or ULTRA strengths, and don’t waste your money on the dollar-store knock-offs.

The key take-away is rest up, slow down, take time to heal , and live to race another day!

You can find me at these upcoming races:

AUGUST 2021

Third Thirsty Thursday   5K Race Series – Race 5/7 August 19th @7:00 pm Reading PA

Be sure to check back  on August 8th for another article.

As always, I wish you success and happiness!

SLOW AND STEADY!

80/20 wins the race!

At the 1952 Summer Olympics in Helsinki, runner Emil Zátopek of Czechoslovakia won 3 gold medals. He took running’s highest honor at the games  in both the 5,000 (24 July 1952)and 10,000 (20 July 1952)  meter runs, and then decided AT THE LAST MINUTE to run the marathon (27 July 1952) FOR THE FIRST TIME!  Zátopek is the ONLY runner to win all three gold medals at the same Olympic games.  Runner’s World Magazine declared him to be the greatest runner of all time in 2013. He pioneered the use of High Intensity Interval Training (H.I.I.T) known to most runners today just as intervals or speed-work.

Zátopek was a beast! A force of nature. His grueling training regiment topped out at 175 miles (281.63 kilometers) per week! Protégés who attempted to mimic his training methods burned out after a few years, or seriously injured themselves.

Speed-work is the most widely embraced method to improve running performance, BUT it is NOT the ONLY way. It is possible to get fast by going SLOW!

An unlikely coincidence

When Emil Zátopek first hit upon the idea of H.I.I.T (pun intended) he was working in a shoe factory in Zlin, Czechoslovakia. A couple of years later on the other side of the world, Arthur Lydiard was working in a shoe factory in Auckland, New Zealand.  He came up with the notion that the key way to maximize running fitness was by tacking on distance running at a slow pace. A quantity over quality approach designed to build up stamina and endurance.  Lydiard fancied himself to be in fantastic shape. He played rugby! One fateful day, his friend Jack Dolan (a central figure in the Auckland running community) goaded Arthur into running against him in a 5 mile race. Needless to say, rugby training doesn’t carry over well into short distance running. Lydiard got his ass kicked by Dolan. The race nearly killed him. His humiliation at the hands of his friend was what lead him to the idea of adding distance and decreasing the pace. 

Lydiard realized that no runner, regardless of training or ability, can sustain their top speed for more than  half a mile. After that, their pace would decrease incrementally over distance as fatigue set in. Any runner who has run middle to long distance races is familiar with the concept that it’s not the distance that kills you, it’s the pace. Runners who shoot out like jackrabbits at the start of the race sometimes find themselves being passed by runners who slowly crept back up by running at a much slower race.

Arthur Lydiard spent many months perfecting his slow training method. At the height of his training, he was running 250 miles (402.3 kilometers) a week!  This proved to be too much.  Lydiard soon realized that he felt best when running 100 to 120 miles per week, and that he could always run again after a day of training if he kept the pace slow. He also played with the pace, alternating distances, etc.

Once he had it all figured out, his typical training week was:

  • Monday 10 miles
  • Tuesday  15 miles
  • Wednesday  12 miles
  • Thursday 18 miles
  • Friday 10 miles
  • Saturday 15 miles
  • Sunday 24 miles

Arthur Lydiard never personally won a Gold medal at the Olympics, but he did coach protégés who took 2 gold medals at the 1960 games in Rome. His training methods evolved into what is known as 80/20 running. the 80/20 rule of running training states that 80% of your weekly training time should be done at an easy effort level, with 20% consisting of harder running. Getting the miles is more important than speed-work. This flies in the face of logic for many, but the idea is about maintaining your heart rate in certain zones, while training your mind that this running thing ‘isn’t so bad’.  Your pace should be below the ventilatory threshold, meaning that you can carry on a conversation while running,  and you are not winded and gasping for air.

If I only had a brain…

Running is more of a mental discipline than it is physical. As your body grows fatigued, your brain begins to say STOP. You start thinking to yourself ‘I can’t do this anymore’. Here’s the thing, our bodies are capable of going further even though our minds are telling us that we can’t do this anymore. It’s like a fail-safe. We ‘think’ we are at our limit, so our mind tells us to stop, but in reality we can push ourselves much further than we thought possible. By focusing on distance rather than time, we train the body and the mind at the same time. By keeping our heart rate in a lower zone by running at a slower pace, we can run further without setting off the mental alarm bells telling us to STOP! It really is all in your head.

The week of SLOW

The biggest mind challenge for the runner is to keep a slow pace while knowing that you can run much faster.  This is about distance, NOT time. When we race, we want the best time. 80/20 training is all about keeping it slow and steady. Training should never be at your race pace! 80% of your runs should be done at low intensity. You should feel like you can just keep running all day if you had to.  You were born to run! Running is as natural as breathing. You wouldn’t stop breathing because  you were too tired, would you? The remaining 20% of your training is done at moderate to high intensity, but also just shy of race pace.

AGAIN training is NOT racing. Save that burst of incredible speed for the big race, but don’t run so fast that you burnout 20% short of the finish line. Smile and wave as you pass the jackrabbits who shot ahead at the start.

80/20 vs the Clydesdale

Clydesdales are a race horse of a different color, and 80/20 training is a trickier proposition. A Clydesdale is a term for an larger, overweight runner. We are a separate racing division , pursing our own path to fitness. Depending on what source you site, the pace between running and walking transitions between 12mph and 15mph. Clydesdales usually run at a much slower pace than the average runner, so there is much less wiggle room to run slow. I am a Clydesdale, and the struggle is real. No Clydesdale is ever going to burn up the track and take 1st place overall in a race unless that horse is on fire!

My fastest pace mile to date is 10min 1sec. My average pace is between 12min and 13min per mile. I can sustain a 12 minute per mile pace for up to one hour, after that my pace drops like a rock. This is why I am studying 80/20 running vs. High Intensity Interval Training. This body was not built for speed.

A skinny runner who can manage a 6-minute mile can effortlessly transition to a 12-minute mile. A Clydesdale who already runs at a 12-minute mile is hardly running much slower at a 15-minute pace by comparison.

If a ‘skinny’ runs 5 miles at a 6min pace, they are done in 30 minutes. A Clydesdale running a 12min pace takes ONE HOUR to cover the same distance. Our race takes longer, and the mental fatigue telling us to give up is that much more intense at the finish. The ONLY way to overcome this is to condition our mind and body toward increased stamina and endurance via 80/20 training.

For more information on 80/20 running, I highly recommend the book 80/20 RUNNING by Matt Fitzgerald. The book also contains dozens of pages of training plans for 5K to full marathon, and was used as the source material for this article.

You can find me at these upcoming races:

JULY 2021

Third Thirsty Thursday   5K Race Series – Race 4/7 July 15 @7:00 pm Reading PA

Be sure to check back  on July 25th for another article.

As always, I wish you success and happiness!

FOOLISH RUNNING!

Once more, with feeling!

Today is Sunday April 25th, 2021. I am in Gettysburg running the half-marathon, bib#1305.  I consider the last Sunday in April to be my ‘runnerversary’, or the anniversary of my first-ever race 2 years ago. That was the BEAT BEETHOVEN 5K  on April 28th, 2019. The race was held at Alvernia Universary and timed by Pretzel City Sports.  My original intent in 2020 was to run all the races I ran in 2019 to see if I improved, but all of the races I ran that first year either were cancelled or went virtual. As I begin to enter my third year as a runner, there have only been 3 courses that I have gotten to do a re-run on. Today in Gettysburg will be my third re-run of a previous course that I have run in the past. Although typically held the last Sunday in April, The 2020 Gettysburg Blue Grey Half Marathon was postponed to October 18th. I ran 2:57:56.8 and my  bib was #883. Hopefully I will beat that time today, but an insane workload at my day job has seriously impacted my training and recovery days.

The OTHER two courses I had the privilege of running again this month were the Third Thirsty Thursday 5K course at the Thun trail in Reading PA and the 1st Annual April Foolish 10 Hour Endurance Trail Run in French Creek State Park (both are Pretzel City Sports events). My time for the April 15th TTT 5K was just about 4.6 minutes shy of my 33:22 PR, but I have six more attempts this rear since this is a monthly race held the 3rd Thursday of each month from April till October.

Last Sunday April 18th, 2021 was the 1st Annual April Foolish 10 Hour Endurance Trail Run. Now you might be puzzled on how a person can run a FIRST ANNUAL race for the second time, but that takes a little explaining. Let’s start by saying that I ran FOOLISH before it was FOOLISH!

In 2020 many races were canceled, postponed, relocated, or even made virtual. I spent 2020 training very hard for the 2020 Philly Marathon which never happened. Pretzel City Sports has an annual  LABOR PAIN 12 Hour Endurance Trail Run normally held the Sunday before Labor Day on Mt Penn. In 2020, the city of Reading refused to grant a permit that year, so the race was moved to a temporary location in French Creek State Park, changed to a 10 hour race, and re-scheduled to  Sunday November 22nd, 2020. By sheer co-incidence this was the exact same date as the cancelled 2020 Philly Marathon, so I signed up. This was my first, only, and LAST LABOR PAIN. I am usually out of state the tradition weekend it is held, and I have run up Mt Penn enough times to know when to quit. It may be a small mountain, but it has some treacherous climbs best left for skilled trail runners. If Chilly Cheeks 10K didn’t ram that point home, the Half-wit Half Marathon up and down Mt Penn nailed that notice to my door with a railroad spike!

The alternate course and location for the 2020 LABOR PAIN proved to be a hit with local runners who found it easier, but still challenging. As a result, this alternate course became a new race in its own right, and The ‘FIRST’  (kinda, sorta, in a way….) Annual April Foolish Endurance Trail Run was born! 

I have run less than a dozen trail runs, but this is my favorite trail course. Both of my two marathons were run on this course.    

My first attempt last year resulted in a injury. I hit the ground so hard at the 25 mile point so hard that I triggered the emergency alert on my Garmin 945 Forerunner.

My IT band painfully informed me that my attempt at a 50K was over, but I could still limp back and earn my first marathon which I did. I had a few cuts, my legs were covered with bruises, and it took me over a hour to limp that last mile, but I did it! My awesome friends waited for me and helped get me and my gear to my car.

Stephanie and Justin Kershner, Greg Aramptzis, and myself.

 I was unable to walk for two days after the race, but I mended fast and was even able to run a 15K trail run two weeks later.   

Now for my second attempt at this course I had one goal. DO NOT GET HURT! I still wanted a 50K ultra, but I definitely wanted to run this race pain-free. I paced myself entirely differently than I did the first time I did this course. 

The course is basically a 4 mile loop on the trails around Hopewell Lake. At about the 3 mile point, there is a picnic area where you can set up camp and restock your gels, snacks, and drinks, or take a rest between loops if needed.  

At about the 3.7 mile mark, there was this hellacious mud pit that was 3-4 inches deep which threatened to steal my shoes!

Half of the course was flat or paved.  About one third was uphill. There was a series of steps to run down near the dam.

There was ONE long paved downhill section of nearly a half mile, which you only had to go back up if you were doing a partial out-and-back milestone distance.

The rest was true trail running territory, rocks the size of baseballs, twisted roots of evil, thorn bushes, etc.

Again this was a TEN HOUR endurance race, however many times you decide to run the loop was up to you, but if you couldn’t complete the final lap of the day within the TEN HOUR TIME LIMIT, based upon prior lap times,  race director Ron Horn would not allow you to continue beyond 10 hours, no exceptions.  If you were going for a milestone distance such as MARATHON, 50K or 50 MILES, there were signs posted on trees with instructions to turn back at that partial point of the lap and run back to the start/finish line. 

It sounds a little complicated, but it’s really not. Here’s an example for the marathon distance which is what I ended up doing, again, just injury free this time. You run six laps of 4 miles each, for a total of 24 miles, next you run a partial 7th lap running out 1.1 miles to the turn-back sign. From that sign, you run the 1.1 miles back the way you just came, giving you the final 2.2 mile distance needed for the 26.2 mile marathon goal. Simple huh?  

And you don’t have to run the entire ten hours either. If you just want to run 4 or 5 loops and go home, that’s ok. This is YOU vs YOU. You decided when enough was enough. Of course, there always are runners who are there to compete and try to get the next course distance record.  In 2020, the distance records were held by M: Andrew Simpson – 72 miles in 9:49:51 and F: Dixie Bonner 52 miles in 9:34:37 and those records still stand today.

Of the 228 runners of this race, 17 including my friend Greg Arampatzis ran distances of 50 miles or more. 141 ran 50K or more including my friend Justin Kershner. I was one of 22 people who opted for the marathon. I really wanted the 50K, but I wanted to not get hurt more. I took it slow and steady, running at top speed only on flat or paved surfaces.  

My official time was  9:35:43 exactly 14 minutes slower than last year’s 9:21:43. I’ll take that.  Marathon distance is no joke, and trail running is not for the faint hearted.  I heard that one runner took off at top speed early in the race, and received an injury that required a hospital trip.  There is nothing wrong with pushing yourself way out of your comfort zone, but it does come with risks. A comfort zone is a nice safe place, but nothing grows there, and you will never know what you are capable of accomplishing if you refuse to take it to the limit. In 1994 TLC released a song titled Waterfalls which had the line “Don’t go chasing waterfalls, please stick to the rivers and the lakes that you’re used to…”  Let me tell you from personal experience that that is a load of crap advice fit for losers! The same people who don’t chase waterfalls, don’t run marathons!

You can find me at these upcoming races:

May 2021

PA Dutch Half May 2 @ 7:00 am Marietta, PA 17547

Chobot Challenge 15k Trail Run May 16 @ 9:00 am Rustic Park, Birdsboro, PA 19508

Third Thirsty Thursday   5K Race Series – Race 2/7 May 20 @7:00 pm Reading PA (in-person race day sign up only)

Be sure to check back in two weeks on May 9th for another article.

As always, I wish you success and happiness!

THE BALANCING ACT!

All work and no play…

Balance is a feeling derived from being whole and complete; it’s a sense of harmony. It is essential to maintaining quality in life and work. –Joshua Osenga

There are 24 hours in a single day. That’s 1,440 minutes. Every person on Earth gets the exact same amount of time each and every day. The only exceptions are the day you are born and the day you die. How we spend each minute of our lives is entirely up to us. The secret to a long, healthy life is maintaining a proper balance in each area of our lives. We need a balance between work and play, sleeping and being awake, and exercise and recovery. We need to balance time and money. We need a balanced diet. Yes, BALANCE is the key!

The Grindstone
Work is called work for a reason. The NORMAL work day is 8 hours long, and a normal work week is 4 hours. This allows for 5 days a week to be split into three even segments of 8, allowing for work, leisure, and sleep. The weekend is for fun, recovery, worship, whatever we choose.

For a runner, the weekend is for official races! Races cost money, and we work so that we can provide the means to pay for the many things in life that we want or need, such as new running shoes, or the entry fee for next month’s half marathon. Work is a necessary evil, and we should be working not because we are forced to, but because we  want the means to achieve our goals in life. Constantly working to barely pay the bills is a sign of an unbalanced budget, or a poorly paying job. Taking on addition work such as overtime or a second job cuts into either our leisure time, or sleep time and decreases our performance. Sometimes we have no choice. Right now at my day job, I’m working 12hr days 5 to 6 days a week, and getting very little sleep. I’ve noticed this having a negative impact on my running since I have no time for training runs, and little recovery periods after races. In this morning’s 10K, my pace had decreased by a whopping 24%! 17 minute miles are not normal for me, and I was very depressed. Unfortunately, I have no choice as the work situation is not going to improve  until Autumn.

Rest and Recovery
IF you are in tip-top physical condition, recovery periods from intense periods of physical activity are greatly shortened. And if you’re also getting the proper amount of sleep each night, your body has the time it needs to repair the damage done by the stress and strain of daily life.

Three Squares?

The power that made the body has the power to heal the body. That only works when your body is getting the proper rest and recovery periods as well as a balanced diet.  Many Americans have poor dietary habits, which is why two thirds of the population is overweight. The Standard American Diet advises 2,000 calories a day as a base. Runners have different caloric needs. We burn that many calories OR MORE in a single half-marathon. Food is FUEL! Three meals consisting of breakfast, lunch, and dinner doesn’t work for us, especially on race day. Smaller meals and snacks consisting of a balanced nutritional consistency work better for us.  Every human being needs all seven essential nutrients, in the proper ratios for your body weight and activity level.  These seven essential nutrients are: Water, Protein, Fats, Carbohydrates, Vitamins, Minerals, and dietary Fiber. Sorry to say, but chocolate, candy, cake, and ice cream are NOT essential nutrients.   

So eat REAL food, (or sports food such as gel, running fuel, and recovery drinks meant for runners, NOT couch potatoes. )

Speaking of recovery drinks, be sure to drink those protein rich, amino filled drinks as soon as possible after a race, because your muscles become insulin resistant after about 45 minutes, and you lose the benefits . My go to recovery drink after a race is ReHab from CarboRocket.com! I swear by, and use  all their products! If you decide to check out their products, us my special code TOTHEMAX and receive a 25% discount on your 1st order.

The Race is on!

Since I’m currently stuck with forced overtime for the next six months at my day job, I’m forced to use vacation days for races as well as rest and recovery days. It’s not a pretty solution, but it’s the only one I have. NOT RACING IS NOT AN OPTION! I am a runner and a runner runs! I’m trying to fit some training runs into my hectic schedule, but waking up  tired and getting home exhausted  has left those practice runs few and far between. For the most part, the only running I’m getting to do is on race day. I should be doing some sort of daily exercise and strength training, but as I stated at the beginning, There’s only 24 hours in a day, and I’m spending more than half of those hours at work. My morning exercise ritual has gone the way of the dodo as I hit the snooze alarm again and again for “just another ten minutes”. Unfortunately, this means that I’m losing the muscles I worked so hard to build last year. If you are not actively working to make yourself stronger, then you are actively working to make yourself weaker!  There are no if, ands, or buts about it. In the end, we choose the things that are most important to us, I’m NOT a dull boy and I choose to run!

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

April 2021

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Gettysburg Half-Marathon April 25 @8:10 am Gettysburg PA 17325

Be sure to check back in two weeks on April 25th for another article.

As always, I wish you success and happiness!

IT’S NOT NUTS TO RUN!

It’s nuts to NOT run!

“When something bad happens you have three choices. You can either let it define you, let it destroy you, or you can let it strengthen you.” ― Dr. Seuss

Besides running, there is one common thing almost thing every runner shares. Each of us has at least one person we know that cannot understand this entire running thing that defines us. They may shake their heads and chuckle every time we lace up our running shoes, but sadly the laugh is on them, not us. Ignore their negativity. It says more about them than it does about us. We are awesome and amazing, never forget that!

I had a friend who used to be afraid to loan me anything before a race. He asked me if I ever heard of James Fixx, author of the 1977 best seller The Complete Book of Running. Fixx is credited with starting the jogging craze in the USA, but he died at 52 from a heart attack while jogging.

Another friend thinks it’s funny to yell “No one’s chasing you!” when he drives past runners.

I’ve casually mentioned to people that I have an upcoming marathon only to have them respond, “You run?”

I could go on, but such negativity on their part is what sets US apart from them. It takes courage, determination, and a positive mindset to take that first step from the couch towards the track.  Negativity holds you back. It is a soul killer. You cannot have a positive life with a negative mind.     

Running is good for your mind, body, and spirit. Running clears your mind as you focus on the race. It is great therapy for working through personal turmoil or trauma, while at the same time strengthening and toning your body.  Since I ran my 1st 5K on April 28th 2019, my weight has steadily dropped. I feel great, and I feel better about myself.

My pace continues to improve, and I have run a marathon. Now I’m pursing my 1st 50K. This was unthinkable three short years ago back in 2018.

Additionally, running is a great way to build new friends through the community of runners. Local races draw the same groups of runners, so you begin to see the same familiar faces each time, and they in turn see you.

You may not always be aware of it, but all around you there are people that take notice of you and are watching. Your observable actions and positive attitude encourage and inspire these individuals as they work through their own journey of self-discovery. I cannot count the number of compliments I have received from individuals over the past two years as my progress improved. I cannot count the times fellow runners have told me ‘you got this’ when I was struggling. And I in turn cannot count how many times I have given back similar compliments and encouragement to other struggling runners. The mutual feedback of positive energy is uplifting.    

I have never found a more encouraging and accepting group of people than I have in the community of runners.  “As iron sharpens iron, so one person sharpens another.”  (Proverbs 27:17. NIV)

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

APRIL 2021

Halfwit Half-Marathon April 3 @ 10:00 am Mt. Penn Reading, PA

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520

Gettysburg Half-Marathon April 25 @8:10 am Gettysburg PA 17325

Be sure to check back in two weeks on April 11th for my next blog post.

As always, I wish you success and happiness!

THE BARE FACTS!

The agony of ‘the feet’?

this is part two of a series on footwear.  For part one, read JUST RUN WITH IT!

In the human foot, there are 26 bones, 33 joints and over a hundred muscles, ligaments, and tendons.

Having the proper sneakers that fit well are essential equipment for ‘most’ runners. Modern footwear provides protection to that other essential thing that most runners don’t usually even think about, their feet.  Keeping your feet healthy will improve your ability to run. Shoes that fit improperly will cause all manner of foot aliments, from simple blisters up to and including:  bunions, corns, and black toenails (from cramming your feet into the front of the shoe). Now if you’ve ever caught the toe of your shoe while running at top speed like I have several times on trail runs, you’re probably grateful for having the toe box of the shoe take the hit on that ‘invisible rock’. Slamming your naked toe full force into an immovable object is a surefire way to break a toe.  

Tenderfoot  

The soles of our shoes protect our feet as we run from any sharp or jagged items on the ground.  The cushioned insoles soften the impact of our feet hitting the ground. This two step protection prevents the natural build up of calluses on the soles of our feet. Calluses are thickened  layers of skin where friction, irritation, and  pressure repeatedly occurs. Our shoes are like armor for our feet providing  a barrier between our feet and the rough ground. They also alter the natural movements of our feet by restricting the ability of many joints  in our feet to flex like nature intended, and in turn have altered the way humans run. Instead of striking the ground with the balls of our feet, we now strike the ground with our heals. As a result, we need added shock-absorption in the heal area of our shoes, so we are constantly walking and running with our feet on a slanted plane. We should be launching ourselves from the balls of our feet.

The barefoot running movement.

Abebe Bikila was an Ethiopian marathon runner who won back-to-back gold medals in the 1960 and 1964 Olympics. Amazingly, he ran the 1960 Olympic marathon completely barefoot with a record time of 2:15:16.2.  Think about that for a moment.  26.2 miles on the soles of his feet without any footwear what-so-ever. AND HE WON! 4 years later at the 1964 Tokyo Olympics, he won again, this time wearing shoes. His time was over 3 minutes faster at 2:12:11.2. If you’re curious, he was wearing Puma Osaka sneakers.  These were an innovative design with a minimal sole and a nearly non-existent heal-to toe wedge providing a ‘barefoot’ feeling. In modern footwear, we refer to this as a zero-drop shoe, meaning that the heel and the ball of the foot are on a flat horizontal plane with no slanted wedge.  

The best of both worlds

A zero-drop shoe is designed in a way that the toes and the heel have the same distance from the ground  allowing your feet to sit in a natural position that helps with spine alignment and posture. Minimalist running shoes all have zero-drop platforms with super-thin, ultra-flexible soles and fit your foot like a glove. Perhaps the most widely recognized brand in this category is the Vibram Fiver-Finger shoes, sometimes referred to by the slang term as ‘toe shoes’.

You don’t do ballet wearing combat boots!

The super thin soles, lack of insole padding, and soft flexible upper shells allow ‘barefoot’ shoes to provide the wearers with fully uninhibited motion of the entire foot. Unfortunately, this comes at the cost of all the protective properties of traditional running sneakers. Proponents of the barefoot running movement claim that this natural foot movement eliminates many of the physical problems runners  sometimes develop such as shin splints, knee pain, IT band syndrome and a host of other ailments. As a person who has always worn traditional sneakers, I can neither confirm nor deny these claims. I personally like to think that the padding and thick soles protect our feet in much the same way that boxing gloves protect a boxer’s  hands as they’re pounding their opponents. As a Clydesdale, I’m pounding that pavement a lot harder than thinner runners, so I’m very hesitant to try this fad.

Full disclaimer: I am neither a podiatrist nor an expert in biomechanical muscular-skeletal movement. I’m just an avid runner making a guess from personal experience. It seems to me that perhaps it might work, maybe, but I’m extremely skeptical.  

The bottom line:


I’ve seen runners run in 21°F (-5°C) wearing nothing but shorts and sneakers because it ‘felt good’ to them.  Everybody is different, and every body is different. Listen to your body and do what you feel is good for you. I may give barefoot running shoes a test at some future date just to see how it feels. I am eyeing a pair of Xero-shoes sandals, but they never seem to have them in my size when I shop online. IF I ever do score a pair to try, it will be on flat pavement. So do what you think is right for YOU. Whether you choose tradition sneakers, minimalist running shoes, or no shoes at all, the choice is up to you.

I will recommend one thing though. After a long hard run, treat yourself to a therapeutic foot massage. Your feet will feel amazing afterward!

If you have additional running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

April 2021

Shiver by the River 10K April 11 @ 10:00 am Muhlenberg, PA

Third Thirsty Thursday   5K Race Series – Race 1/7 April 15 @7:00 pm Reading PA

April Foolish 10 Hour Endurance Trail Run April 18 @ 9:00 am – 7:00 pm Elverson, PA 19520


Be sure to check back in two weeks for another article.

As always, I wish you success and happiness!


SNOW IS A ‘FOUR-LETTER’ WORD!

Are you running in a winter wonderland?

Idiomatically a four-letter word is a swearword, considered rude and unacceptable in certain contexts.

Today is February 14th 2021 and its 23°F (-5°C) here in Lancaster County Pennsylvania. I was ‘supposed’ to be running a 10K race today, but it was postponed until the 28th due to safety concerns. The recent heavy snowfall has left many city streets narrowed down to single car widths with few accesses from the curb to the sidewalk due to the mounds of snow. Even where streets and sidewalks are cleared, there are still patches of snow and ice. So road races are not very safe under the present conditions.

Last Sunday, I drove 27 miles in a blizzard to run 11K (6.75 miles) up and down a snow covered mountain.  Mount Penn is a small mountain in Berks County  where Pretzel City Sports holds several trail races during the year. I ran up this mountain last year for the first time for the UGLY MUDDER 13K back on Feb 23rd 2020. It was warmer then, and there was no snow. This time the mountain was covered with two feet (66cm) of snow, it was still snowing, and it was much colder. This was my first snow-trail run, the CHILLY CHEEKS 11K.

193 runners showed up for the race that day.  

Whenever I do trail runs, I swap out my Nike Initiator running shoes for my  Inov-8 X-Talon 200 trail shoes. 

I always wear Mud Gear brand socks. I’ve run in cold weather, but I have never run in snow before, so I had no idea how the Inov-8s would perform. The aggressive cleats built into the sole of the shoe worked great on mud and dirt, and ‘should’ work as well on snow and soft ice. They also meant that I could not wear STABILicers ,YakTrax or any other brand of ice spikes. I briefly toyed with the idea of trying out a pair of electric socks to keep my feet warm, but opted instead to wear two pairs of socks.

While the Inov-8 X-Talons 200s did indeed work, the double socks failed to keep my toes warm. I SHOULD have purchased toe warmers, but as with doing anything the first time, you only discover these things after the fact.

Several of my fellow runners also used trek poles, a set of folding walking sticks that resemble ski poles and can help with navigating tough terrain. Unfortunately I have zero experience using these, so I had to rely on grabbing trees as I made my way up or down steep climbs. More than once, I chose to slide down the icy landscape feet first in the seated position like a sledder without a sled.

For half of the trek, I fell in with a group of 3 other runners led by Barry Elder.

We were the last group of runners on the mountain, and three of us were Clydesdales. People come in all sizes and shapes, and there is nothing wrong with being a Clydesdale. We may not be as fast as ‘the skinnies’ , but it takes a lot more physical effort for larger runners to maintain that pace. At about mile three, I could no longer keep pace with Barry, and stepped to the side and let Erin and Vanessa pass me while I took a breather.  I almost managed to catch back up to the group twice, but eventually I lost sight of them and was alone on the mountain.

Once again, I had come to a new challenge, only to discover that I had way underestimated the difficulty level. CHILLY CHEEKS is the toughest trail course Pretzel City Sports has developed. When you run with a buddy, you motivate one another to keep pace. Iron sharpens iron! Alone, you begin to play mind games with yourself as you begin to experience mounting levels of self doubt. If you’ve done something before, you know you can do it again, but the first time really tests your metal.

Just as I had hit the point of giving up, one of Pretzel City’s employees showed up.

Jules’ job that day was to remove the trail markers at the conclusion of the race. For the last half of the race, she managed to keep me motivated to press on and not give up. If she had not shown up when she did, I would probably still be up on Mount Penn sitting in the snow like a frozen Buddha. My quads were beginning to cramp from the effort, I was out of water, and my toes were numb from the cold. I was also sweating profusely since I had worn several layers but couldn’t really remove them because I had no place to stash them.

Now DFL is not a palatable position for me, I hate being last. Yes, I know ‘someone’ has to be last, but I’d rather that someone not be me.  It’s a matter of personal pride. Of course DFL is much better than DNF, or DID NOT FINISH. This was only the second time I’ve ever come in last, the first was my 1st ever trail run, The Chobert Challenge 15K in 2019. That was in the summer,  and here I was in mid-winter forcing myself to dig deep, being prodded onward by Jules as she keep telling me “you’ve got this, you’re almost there!”

And after 3:34 minutes, I did crawl up the final hill to the finish line, to cheers of Helene Horn calling me a rockstar, saying that she’s proud of me, and telling me I’m awesome!

The moral of the story? If you don’t push yourself to the limit, you will never know how far you could go. Many of your limitations exist only in your mind, and you will never have a positive life if you have a negative mind. So instead of saying ‘I can’t’ TRY, and if you struggle, don’t quit! There are people watching you and rooting for you that you are unaware of, and your accomplishments fuel their hopes, dreams and aspirations. No one wants to emulate a loser, so be a winner! If you can’t do it for yourself, do it for THEM. Like Sir Winston Churchill once said, “If you’re going through Hell, KEEP GOING!”

If you have additional cold weather running tips and tricks, please leave a comment. If you are local to me, you can find me at these upcoming races:

February 2021

Shiver by the River 10K February 28 @ 10:00 am Muhlenberg, PA

Arctic Blast 5K February 20 @ 10:00 am  Reading, PA (Relocated to Trooper Thorn’s)

March 2021

Ugly Mudder 10k Trail Race March 7 @ 10:00 am Reading PA

Shiver by the River 10K March 14 @ 10:00 am Muhlenberg, PA

As always, I wish you success and happiness!