The Year in Running - 2008

There were some amazing stories over the course of this year. I am not ranking them, but I would say these were the top stories in the running world. Feel free to submit your thoughts and opinions.

9.69 - Usain Bolt set the world record in the 100m in Beijing. His performance was effortless, and in the video it looks like if he hadn't slowed at the end, the record could have gone even further.

Oregon Men - I have to say this is one of my favorite moments of the year. Eugene, OR hosted the Track and Field Trials for the Olympics. The 800m final was thrilling. Nick Symmonds came from the back of the pack to place first. Second and third place were fellow Oregonians - Andrew Wheating and Christian Smith respectively. Until last 200m, Symmonds stays in back, then he pours it on to win. Wheating is a shocking second, and Smith fell forward to take third.

Joan Benot Samuelson and her last competitve marathon. Samuelson took the road in the 2008 Women's Olympic Marathon Trials. She was not going to qualify, but she wanted to set an age group record in the marathon. She finished 90th overall with a time of 2:49:08, and set the American record for women 50-54. Trials champion, and Athens Marathon Bronze Medalist Deena Kastor was at the finish cheering on the Gold Medal winning Samuelson.

Dean Karnazes races the world. The Ultramarathon Man ran the 4 Deserts Challenge this year, and won the overall title. This is a grueling set of races, where runners run across the following deserts: Sahara, Atacama Crossing, Gobi and Anarctica. Karnazes is one hell of a runner, and his journeys inspire runners all over the world.

The Men's Olympic Marathon. There were three main stories here: the weather, the winner, and the Americans. The weather in Beijing was always going to be an issue. Poor air quality and humid conditions were what everyone worried about. Haile Gebrselassie, the world record holder, declined to compete due to the possible conditions. In the end, a Kenyan, Sammy Wanjiru took everyone by surprise and took Gold - a first for Kenya in this event, in a time of 2:06:32. Americans did their country proud by placing 2 in the top 10. Dathan Ritzenhien and Ryan Hall finished 9th and 10th respectively. Clearly the Americans are becoming relevant in the marathon world.

Berlin is FAST!!! 6 of the top 10 marathon times have been accomplished at the Berlin Marathon. This year, again, Haile Gebreselassie lowered his record in this event - 2:03:59. Folks not to out a too fine a point on this, but that is FAST. Usually at that time I have covered about 10 miles.

So there are the stories of the year in my humble opinion.

2009 is already looking to be an interesting year. Kara Goucher and Ryan Hall are entered in Boston. So you know that will have the running world's attention.

Happy running to everyone.

Charlie

Running Break

Last week I did not run due to weather and Christmas. This week...the flu! I feel horrible, and want to curl into a ball and die. Still I know this too will pass....the flu always does, but it makes you feel so miserable. ICK!

Later today I will go over some highlights in the year of running.

Charlie

2008: Charlie's Year in Review

"Recognize your victories." JOAN BENOIT SAMUELSON


In looking back over 2008, it would be easy to say that this was a year of failure for me running wise, but upon further thought....it wasn't.

My racing was highlighted my two 10 mile races - the Cherry Blossom 10 Mile and the Soldier Field 10 Mile. While running them, I wouldn't know that those would be the longest races of the year. A bad IT Band, and coping with an arthritis diagnosis would be my challenges.

So what were my victories? I was able to get back to running. That is a major victory. I am beginning to get my running stamina back.

Athletes always have an off year. We are going to chalk this year up as an off year.

Looking ahead.... I start training at the end of January for the Toronto Waterfront Marathon. I would also like to run some cool races during the year in preparation for the big one in September. I have a sound training plan. If I learned anything this year that I can take into the next is patience with my running. A 32-week marathon training plan will take patience.

So I am going to take a deep breath, and "run" into 2009! Happy New Year!!!

Coming next - the year in running around the world.

Charlie

Some Adjustments

As I prepare for marathon training, there is one thing I will have to make adjustments for - metric readings. The race will be in kilometers, not miles, so I have to plan for that. Today I found a pace chart done in kilometers. This gives me a rough estimate on what I should be doing each km.

In order for me to finish in 5:50, or there abouts, I need to run 8:20 a km. There are 42.2km in a marathon, or 26.2 miles. I now have a pace chart as a guide. This should give me plenty to think about during long runs....hehehe.

Also.....

I have ordered a heart rate monitor. After a couple years looking at them, I am getting a Suunto, which will not only measure my heart rate, but my speed and distance as well. I will go into more detail about the HRM once it arrives.

Charlie

I Am Official

I am not an official entrant of the 2009 Toronto Waterfront Marathon. Woo hoo! Yes....I have a goal... a big one. I am so ready to take it on. Official training begins in a month. Until then, I am working on my base and strength.

Goals for this race? Same as the last marathon attempt - to finish, and finish under 6 hours. I feel I have a good plan, now all I have to do is train. Hehehe....ALL I have to do is train. Yeah.

I will go over all of this with the doctor in a few weeks.

Hope everyone had a good holiday. Will have some year end thoughts in the next day or so.

Charlie

Happy Holidays

Later today...if the weather permits, I am off to visit family in Wisconsin for Christmas. I doubt I will be running on this trip. More importantly, the goal is to avoid being a pig, so when I do run next, I don't feel gross. :-)

In the meantime I want to wish all of you a Merry Christmas, Happy Hanukhah, Kwanza, and whatever festive celebration you may be observing this time of year.

Peace....
Charlie

Baby It's Cold Outside

This morning it is a nippy -5 F outside. Brrrrrrrrr! Personally I don't think anyone should go run on a day like this. Good thing it isn't run day for me. Brrrrrrrr!

The week ahead will most likely see little running. Tuesday I head up to Wisconsin to spend Christmas with my cousins. It will be very fun and festive, and a lesson in self-control. No one, and I mean NO ONE goes hungry at this gathering. There will be food galore. So the "plan" is to enjoy, and do my best not to over do it on the food. Yeah....right. :-)

The winter months - for we are now in winter, usually means we gain a few pounds. I'm ok with a couple pound gain, as long as you are in some way exercising. Even it if it cutting back due to the holidays, exercising and moving is still important.

So now....let practice our egg nog lifts. Take the class...and lift....and down....lift....and down.

Charlie

A Steady Long Run

Today was another 4 mile run for me. I have to say I felt absolutely great during the run. I was at the gym and happy to be running. My time was 47:40, which is a nice even pace for me. My goal was to run for 7-8 minutes, then walk 1 minute. I followed that until the end. I did do a 5 minute run, and 1 minute walk, and that is fine.

As I was nearing the end of my run, I thought about running a little more, but held to my plan to just run the 4 miles. I don't want to ramp miles at this point. I made sure I increased 10% this week over last week. I don't want to do anything which will jeopardize the recovery I am in.

Charlie

Snow Day

We have been hit with a lot of snow overnight...again. So I have decided to look out the window and see the pretty snow, instead of running my longer run this week.

"But Charlie, you're a wimp, you head to the gym on days like this."

Yes...yes I do, but it's my rules, and I can change them. Hehehehe.

I was reading some articles from Runner's World about the year in review. There are plenty of things to look at when it comes to 2008. I will go over those in the next week or so. Fight it as I may...I am not ready for a year end posting.

So my day will be taking it easy, then heading into work.

By the way....last minute shoppers....gift cards from your runner's favorite running store is a terrific gift(shameless plug).

Charlie

A Run and an Anniversary

Yesterday was a really good 3.1 mile run. We had a big snow storm the night before, so the roads were pretty bad. The gym is my friend in conditions like that. So off I went to the gym. I plugged in the IPod, and listened to Steve Runner, The Killers and some delightful Christmas tunes. My time was 36:31, and I was pleased with how I felt after the run. A good sign of a successful run, in my book, is if you feel you could have run a little more(note- unless it is a marathon, and you feel you gave all you could). When I was done, I felt I could have done one more mile. That will wait until this week's longer run.

Today is an anniversary day. It is my second anniversary with Fleet Feet Sports! Yes for two years I have been a shoe guy, making sure runners are properly fit, and ready to pursue their running goals and dreams.

It has been a pleasure to work with runners these last two years. Some of my highlights include:

Coaching the group of women this last summer to run their first 5K.

Dining with Dick Beardsley

Listening to the woman at Thanksgiving tell me I sold her, her first pair of running shoes, and now she is a runner.

Privately laughing as I watched Gov. Blagojevich run in our store(you would have to see him run to understand). As a rule I NEVER judge the people who run in our store...he cracks me up though.

Working with great co-workers, who make everyday a pretty good one at work.

Learning to be patient as a customer tells me they want a Brooks Adrenaline, size 6 in pink, when they are a size 8, and it does NOT matter what color the shoe is.

My duties are ever expanding at the store. I work with local business and charities, and I have enjoyed that, and will continue to do that. Our owner is dedicated to expanding our reach into the community, and am happy to be part of that. I look forward to a good future with Fleet Feet!

Charlie

2009 Marathon Announcement

I have shared that I have been looking for a marathon to run in 2009. I have spent about a month researching marathons which would fulfill the following criteria:

1) A fall marathon

2) Flat

3) Interesting for me to do.

Ok....clearly the third is optional. :-)

Because of my arthritis, I have to do a 32-week training plan. So as much as I would love to run Boston, it is in the Spring, too soon to train, and I haven't qualified.

So the list I formed were the following:

Chicago Marathon

Toronto Waterfront Marathon

New York Marathon

Fox Cities Marathon

Detroit Marathon

Portland Marathon

Here is how I narrowed it down.....

I would truly love to run New York, but at this point, I think it is a bit too hilly, especially at the start and at the finish in Central Park.

Fox Cities would be near cousins, and I think it would be a blast, but again, I saw one hill too many for this go around.

Portland Marathon would be lovely, but being the wimp I am, I worried I would be running in the rain, which is a possibility.

The 2007 Chicago Marathon still holds a bitter taste in my mouth. There will come a time where I feel I have unfinished business on that course, but that time is not 2009.

So I got it to the final two Detroit and Toronto.

Detroit is flat, and at one point goes below sea level. In fact you go under a tunnel, and have your underwater mile timed. Now who would not want that?

Toronto is along the shores of Lake Ontario, and the course elevation map looks like someone flat lined.

Detroit is in October. Toronto is at the end of September. Both are not mega-marathons. So no 100,000,000 runners on the course. Detroit's dips over to Canada and back. Toronto's is all in Canada. :-)

In the end though, I have decided to run the 2009 Toronto Waterfront Marathon! The course has good reviews. I like the allure of an international marathon. Of course I love the flat nature of the course. So now all I do is go over this with the doctor.

The race is September 27, so training will begin at the end of February, following the 32-week plan that has developed for me. I am so excited about this. I have a goal! Woo Hoo!

Of course I will be happy to finish. I still have hopes of a sub 6 hour marathon - same goal I had for Chicago. We will see what my hips have to say about all this.

Very excited and happy that I have made this decision.

Here is the course map ----

Charlie

3.1 Miles and New Balance

Today I got a pair of New Balance 1063 shoes. When I have run in New Balance, I have run in the 1061 and 1062. The newer shoe is build on a different last, which is designed to be lighter, and more performance driven. So how did it handle during my 3.1 mile run? I'll stick with my Brooks Dyads for the time being.

The shoe felt sloppy for me, and I felt like my ankes were twisting around. I was sore during the last mile, and I wanted to stop, but I was determined to get this 3.1 miles in. I am not sure if I like the cushioning. I am going to let New Balance know how I feel. They gave me the shoes looking for feedback. They may not like what I say.

Otherwise, I was happy to get my run in today. I am slowly upping the miles...very slowly. I am going to stay within the 10% rule.

Within the next few days, I will announce my marathon selection. I think I know which one I will do. Just want to do a touch more research.

Charlie

Three Days....10 Miles

Mission accomplished. As I have gotten back into running, the goal has been to run three days a week, and today was day number three. The goal was 4 miles, and I did it, bringing my miles for the week to 10 miles. Can't remember the last time I ran double digits for the week, and it felt good.

The run itself was a gym run, as it was an icy rain outside. As you all know I am a weather wimp of the highest degree. Still I felt good the entire run. No pain. No stiffness. No wheezing. All was good. Who knows, maybe I'm back to somewhat normal?

After the run, I felt I could have gone another half mile. That is a good sign, but in no way would I push that.

So now I feel I am really ready to focus on my goals for next year. I am assembling a list of marathons to go over with my doctor, and one will be picked. In the meantime, I am so happy to be running!

Charlie

Before My Run....the Past is the Present

Facebook is a fascinating social network. For those of you not on it.....where have you been?

Probably the most interesting aspect for me is reuniting with people I have not heard from in years. Those already on Facebook have encountered people they knew in high school, lost loves of the past, and people they just fell out of touch with. For whatever reason, we go to Facebook, find them, catch up, and have these people back in our lives.

During my years at Loyola, I became good friends with Jessica, or Jess. We had several classes together, and hung out all the time. In fact, she was really my only friend during my time at Loyola. No, I wasn't some lonely geek. It's just that I had the college experience earlier in life, and my time in Loyola was as a 30 something going back to school. Jess and I just hit it off, and we were best buds.

After Loyola we went our separate ways, and am unsure why or how we lost touch. This week I found her on Facebook, and we have been exchanging notes. Turns out she has become a Triathlete. How funny, because I can assure you that back in those days, the only running she and I might have done would have been to run to the store for a good bottle of wine, or to the coffee house for a cup of coffee.

Of course, our lives are different now. She is married, and has an adorable son, living in the burbs. I have a great boyfriend, and working hard these days. Our common bond is the running aspects of our lives.

Today on my Facebook, I noted that I am determined to run my 4 miles today. She shot a note back saying she knows I can do it! All of a sudden it feels like old times.

We have yet to meet up and actually talk. I know that will happen. Glad to know you are there Jess. I have missed you!

Charlie

Quiet Day

Today was going to be a 4 mile run day, but after an accident at work, where I hit my head, I did not feel up to running this morning. I'm better now, but I wanted to rest. Tomorrow I will tackle the 4 miles. If I can do it, it will be the first time I have accomplished the 3 runs a week goal, and I will be one happy camper.

Charlie

Random Thoughts on an Off Day

No running today, that will be tomorrow. Here were some things I was thinking about as the day went by.


Why would someone who comes into my running store, telling me, "I heard you guys are the experts," then turn around and tell me, "Oh these won't work, they aren't green." Honey I AM the expert, and your feet do not care if the shoe is green or purple, it will work for you!!!


Whoever invented the soft cushy wicking socks was a genius!


I may not look good when I run, but I feel DAMN good when I have run.


My head really hurts....I cut my head in an accident at work, and I have a bad headache.


Tomorrow....the goal is to tackle 4 miles. Wish me luck.

Charlie

3 More Miles and the Treadmill

I was so damn happy with today's run. I did not wheeze. I was not in pain. I felt like I had a really good run. Ice and snow meant the treadmill. I know eventually I will have to re-adjust to the road again. For now, though I am ok with the treadmill.

In the IPod....the latest podcast of Phedippidations, Christmas music and music by The Killers. The Killers are one heck of a band....very up tempo, and good to run to. On the TV monitor...as always...The Food Network. Paula Deen was getting down home with y'all. I love watching the Food Network on the treadmill. Most people assume it is a carrot in front of me. It isn't. It is white noise...pretty white noise that I don't have to concentrate on. I love it!!!!

So another 3 miles in the bag. 35:31, a slight faster than the other day. More importantly I felt I could have run more. That is a great sign.

Charlie

Running With Arthritis in Steps

I have been looking for articles on running with Arthritis, and I have to say I have found next to nothing. What is out there talks about how running could or could not bring on arthritis. Nothing is conclusive. I have found nothing that tells people with my condition how to stay mobile, except to do the exercises I have done in PT.

So I think I will be creating my own plan to make sure I can wrong a long time.

Step 1: Run....but with caution. I think what I am doing now is good. My goal is to run 3 days a week. Personally I hate limiting myself like that, but the doctor feels this is important. I'm not to do long long runs at this point, but that will come in time.

Step 2: Stregnthen Core...my hips are where the problem is, and I have to take care to relieve the stress they have been under. I need strong core and back. This actually lightens my running. I need to be strong up top, to make sure the legs are are not taking as heavy a load. I also need to make my legs stronger.

Step 3: Watch weight...I have not been happy that I am around 210 lbs. So I need to really take care to manage my eating better. I have be more aware of my emotional eating. This has been a damn hard year for me, and I have eaten like it is. I am amazed I am not heavier.

Step 4: Glucosamine...this supplement helps lubricate the joints. I have found it helps me a great deal with moving and my recovery from runs. I find I bounce back a little better.

I am not in pain with the Arthritis. I am stiff in the hips, but I don't think too bad.

So there it is. While I wish I was running more, I am happy at least that I am running. Now I need to set my marathon plan in motion, and that means selecting a marathon.

Charlie

A Good Decent Run - Nothing Too Exciting

Today was a nice 3 mile run on the treadmill. We had freezing rain, so the idea of running in it, just did not appeal to me....as you can imagine. My time was 35:35. I felt good during the run. No IT issues. I wheezed a bit, but it was not bothersome. On the IPod was a Celtic Christmas Music podcast. I am a huge fan of Celtic music, so it was pleasant to run with.

During the run, my thoughts turned to 2009. I don't think I am going to lay out a race plan. I will do races as they come up. All my races will be with a fall marathon in mind. One race I would really like to do again is the Cherry Blossom 10 Mile race. I really enjoyed that one last year. I have a few days before registration opens to decide.

So the good news is I ran 3 miles. I still want to get to 10 for the week. The schedule is not always accommodating. I know that will change as I get serious about marathon training. For now, not too worried. Just happy to be running.

Charlie

Dunkin Donuts! Really???

This is just a short blurb.....



https://www.dunkindonuts.com/aboutus/BreakfastChoices/5K_Race_Helps_You.aspx



So Dunkin Donuts is helping us get fit?



Oh my!



Charlie

Shorter Run

Today was not quite the run I had the other day. I ran 2.05 miles at the gym. I felt like I was breathing hard and I was wheezing. Not really sure what is up with that. I still think I am having some reaction to living with cats. Arrrgh! We are trying to get the cats out of the house, but that is easier said than done.

Other than that the run felt ok. I didn't want to push anything too hard. I had hoped I could do 3 miles, but I will live with what I did today. My left knee felt ok, but a little tender. So I am learning that after a long run, not to push things too hard.

Oy this is all a learning process for me.

Charlie

Did I Miss Out?

As a kid, I was not in gym class. I was always excused for medical reasons. At the time I had no issue with it, but now I feel like I missed out on being athletic as a kid. I listen and read about cross country.

I doubt I would have been any good at it, but in hind sight, I think I would have liked to have done something like that. The closest I came to sports in high school was golf. I tried out for the golf team, and was horrible. I think it's best I was bad, because I would have been in the shadow of my late brother, who had been an outstanding athlete.

I help lots of cross country kids at the store. I know how to talk running with them, but I really have no clue about the cross country world. So any cross country folks out there? What did I miss?

Charlie

4 Miles - At Last

It took me a while, but tonight I ran 4 miles. Not 2.5. Not 3. 4 miles! Damn it felt good. I was on the treadmill at the gym, and made sure I paced myself as not to wear out. I took walking breaks every 7-8 minutes, depending on how I felt. The mantra in my head was, "4 miles, 4 miles."

I felt pretty good, though I was wheezing quite a bit. I attribute that more to my living with cats, which I believe I have a slight allergy. I worked through that, and felt good at the end of the run.

The last time I ran 4 miles was July 11. So I was verrrrrrry happy to have this run under my belt. The time was pokey, but still under a 12 minute mile. Did I mention I feel good about this run? :-)

So now I have some decisions to make soon, like when and where I will marathon next year. I will be meeting with the doctor soon, and I hope we come up with something at that time.

Charlie

Edison Park Turkey Trot

What a glorious, but darned chilly morning it was in the Chicago area. All over the country people are running Turkey Trots, or whatever Thanksgiving themed runs there are. Mark and I participated in the Edison Park Turkey Trot 5K. I ran. Mark walked. I would say between 3,000 - 4,000 were on the streets today.

If you want to PR, don't plan on doing it a race like this, unless you are in front and will stay in front. I felt ok running today. Clearly I did not set the world on fire with my time - 38:02, but all the while I thought about how great it was to be running in a race again. I have missed races.

I did take walk breaks, and I felt ok about doing that. I took more than I normally would, but this may be the way it has to be for me to be running.

The people running were in great spirits. Families ran together. Lots of folks with dogs and baby strollers. Everyone was having a blast.

I felt good as I crossed the finish line. Once I crossed, a woman tapped me on the shoulder. "You sold me a pair of shoes two years ago. I told you I wasn't a runner, and you told me you hadn't run long. Now I am a runner, and I love racing. Thanks so much, " she said. I told her that was great, and it was so wonderful to see her out.

Next I waited for Mark. Mark wants to run at some point, but before you run, you have to walk. I waited about 8 minutes, then I saw him heading to the finish line. I greeted him at the finish line with a hug and a bottle of water. He seemed pleased he completed his first 5K. Next time though....he wants to run.

Overall a great Thanksgiving run!

Happy Thanksgiving Everyone!

Charlie

The Long Road Ahead

This time next year I should have completed my 2009 marathon(to be named later). I was thinking about this last night; it seems like that is a long way off, but it will come quickly. What will be the long part will be the training. Am I ready for it?

At this point I'm obviously not ready for a marathon. No one would be ready running 2-3 miles at a time. This is going to be a slow climb back to the kind of running I did. I hope I have it in me.

I clearly have the plan at this point, thanks to Scott. The hard part is getting my butt in gear and doing it. Of course it is tough in the coldest part of the year to say...."Charlie get out there and run." That is what I will have to do, so I can get a base going. Ideally I want to run close to 4 miles a day, three days a week. So I have a bit of work to do.

I have to get in my head not to focus on time. Time will come into play later. Now I have to get the miles in. If this means I go at a slower pace, as I have of late, then so be it. I can pick up speed later.

So while calendar wise, I think time will fly, but in the road of training, that is a long so uphill climb. As always I will detail that road. Typically I name my journeys, "The Road to..." This journey may be nicknamed, "The Road Back." Never fear though, I will figure out a marathon soon.

Charlie

Fall Run Through the Neighborhood

Today I went on a 2.58 mile run through the neighborhood. Very brisk outside. Temperatures were in the 30's. I headed west from East Rogers Park where I live towards West Rogers Park. It was sunny and as I said brisk.

It has been a while since I ran for longer periods in the cold. I forgot how difficult it can be to breathe in this weather. It was a bit of a struggle. I was breathing pretty hard out there. I handled it pretty well though.

For the week I have run 6.80 miles. Not bad for getting back into things. Next week, I am looking at running a bit more. I want to increase it in small increments so I am not over doing it. The general rule is 10% increase. I am running a 5K Turkey Trot on Thanksgiving, so I know the miles will be upped a bit.

All in all, happy to be out running.

Charlie

Slow, but Good

It seems odd not to be writing about all the miles I run. These days a good run is if I can run 3 miles. I am happy that I am running, but now I want to notch it up a bit. I would like to get to running 4 miles a day, three days a week.

Physical wise, I think I can do it, my body is out of practice of that kind of running. So I need to build slowly. I am not good at the building slowly thing. I want to run the longer distances at the pace I used to, and I can't right now. That is a definite source of frustration.

I know this all takes time, and I have to remember that. I would like to try 4 miles tomorrow. We will see what happens.

Charlie

The Economy of Running

Hi Folks....



Sorry it's been a while since I last posted. Lots has gone on. Just to catch up, I was out of town for a few days last week. I was in Portland, OR. That is one nice place I have to say. While I was there I turned 46. 46? Wow......good thing I look 26. :-) I have run some, a few miles here and there, and I feel good for the most part.


Today I want to address the state of our economy and running. Our store is feeling the economic pinch. Folks are buying shoes, but it is tougher to sell that $50-$80 technical shirt. I am wondering how people are coping with their running in this economy. Are runners looking at what races they can and can't afford? Shoe wise are you looking for less expensive shoes?

I know Steve Runner talked about gift ideas for the runner on his latest podcast this week. I will add my .02. Socks are a great gift for a runner. My two favorites are Balega and Feetures. Balega especially is the most darned comfortable sock I have put on my feet. Running books are a good idea. I have landed an early version of "Once a Runner" which will be published next April. Our store got early copies and are selling them. I will give a review once I am done. Gift cards. I know this seems like a cop out, but really get your runner a gift card, and let them wander through a running store. It's like kids in a candy store, and gift cards are like free money to spend.

So there you have it for now. Sorry it has been a while since I posted. I will post more often now.

Charlie

500

Milestones are a time when we reflect, and then take a look ahead. This entry is my 500th on this blog, so it is a milestone for me.

So if I were to take a look back at the previous 499 entires, I would see that I held true to what I wanted to accomplish - writing about my running and my weight loss. Of course it isn't as simple as that. I have shared my hopes, dreams, goals and some of my life with you. I have shared my highs and I have shared my lows.

In looking at my running accomplishments, I hold two races as my ultimate highs to this point. First was the 2006 Sunburst Half Marathon. For those who have not heard of it, the Sunburst races are held in my home town of South Bend, IN. The races start at the College Football Hall of Fame and end on the 50 yard line of Notre Dame Stadium. I grew up spending my Fall Saturdays in that stadium, watching Notre Dame football. Over the years I got to see greats like Joe Montana play , the amazing Ara Parseghian coaching on the sidelines, and thrill to the Notre Dame Victory March.

I remember choking up as I approached the stadium. My sister was inside waiting for me. I called her to let her know I was on my way. People cheered as I ran around towards the tunnel area. As I headed into the tunnel, the Notre Dame Victory March was playing. I came out of that tunnel, and heard my name over the sound system - Charlie Colpaert from Chicago, IL! To this day I STILL get chills thinking of that moment.

My first marathon was the Rock n Roll Phoenix Marathon, January, 2007. As I have told in the past, things were going pretty well until I developed blisters on my heels. My best friend Marshall was there. I remember meeting him at mile 23, and he told me I only had 3 miles to go, and he knew I could do it! I struggled those that 3 miles. I was walking hard at that point. Running was not on the agenda. When I was at mile 26, a Team in Training Coach saw me and said, "Dude, you don't look too good. What do you need." I said, "I need the frickin finish line." He laughed and told me I was close. When I saw the finish line, I was determined to run to the end. I did. Marshall was there to give me a hug as I was very emotional and so incredibly proud of what I had done.

I would say the low point started with the 2007 Chicago Marathon and has gone on all year. While I was able to run some races, especially the Cherry Blossom 10 Mile in Washington, D.C. I am also thrilled that I got to coach a group of women to their first 5K race. It has been a year of injury and adjustment for me.

As I have shared I am in the early stages of degenerative arthritis. I have no true idea what this will mean for my running future. For now though I am being encouraged to run as long as I am able and comfortable. I feel with a good plan for training, I will successfully finish a marathon next year. The marathons I am looking at are the NYC Marathon, the Portland Marathon, and possibly the Chicago Marathon. We will see.

So what is the future? My goal is to run as long as I am physically able to. I love running. I hope to share more of my passion for running, because it brings me so much joy.

I have been told by several people who read this blog that I have inspired them in some way. I am truly honored that anyone would find inspiration in what I do. I also feel very humbled by such comments. I am not always sure what to do with praise like that, except to simply say thank you.

I would like to share for a moment some people who inspire me:

Dean Karnazes - the amazing ultramarathoner. He keeps on going, and bringing new people to running. His determinitation, and wonderful spirit is the essence of a great runner.

Joan Benoit Samuelson - the first Olympic Women's Marathon Champion. At age 50, she set a new record for her age group at this year's Olympic Trials. She is not only a terrific ambassador for running, but a noble spirit.

Oscar Pistorius - the South African runner, who uses prosthetics. While he did not qualify for this year's Olympics, his desire to compete at the highest level inspires me.

Steve "Runner" Walker - the host of "Phedippidations" podcast. For those who have not listened to this podcast, Steve is the ultimate running partner. His rambling diatribes keep so many of us going on our runs. We are not only educated by him on the topic de jour, but we feel we have a real friend running with us. One of my long range goals is to go for a real run with Steve. I would slow him down, but I hope he would enjoy a run with me.

So there it is - #500. Not sure what the next 500 entries will be like, but I will be here sharing all with you.

Peace,
Charlie

The First Eleven Weeks

As promised I am going to share the initial part of the marathon training plan that Scott, my former marathon coach came up with.

Week
2-Mar 3 Miles - 12:00 min/mile 3 Miles - 12:00 min/mile 3 Miles - 12:00 min/mile

9-Mar 3 Miles - 11:45 min/mile 3 Miles - 11:00 min/mile 3 Miles - 11:45 min/mile

16-Mar 4 Miles - 12:00 min/mile 4 Miles - 12:00 min/mile 4 Miles - 12:00 min/mile

23-Mar 4 Miles - 11:45 min/mile 4 Miles - 11:45 min/mile 4 Miles - 11:45 min/mile

30-Mar 4 Miles - 11:45 min/mile 4 Miles - 11:00 min/mile 4 Miles - 11:30 min/mile

6-Apr 5 Miles - 12:00 min/mile 5 Miles - 12:00 min/mile 5 Miles - 12:00 min/mile

13-Apr 5 Miles - 11:45 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:45 min/mile

20-Apr 5 Miles - 11:30 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:30 min/mile

27-Apr 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile

4-May 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile

11-May 6 Miles - 11:30 min/mile 6 Miles - 11:00 min/mile 6 Miles - 11:30 min/mile

As you can see it is a slow progression of miles, all done in a time frame that is comfortable for me to run. My average pace is in a 11:00-12:00 min/mile, so Scott has made plans for that. On a couple of the says I am not running, I would be cross training. The next step of the plan would involve a 4th day of running, but that would be it. So at this point there is no traditional long run day. Each day I run it is the same miles, just the pace differs. As per the doctor's orders, there is no speed work or hill training.

I will share this with Dr. Natarajan. I think he will be pleased with this.

Now all I need is the fall marathon, and I am set.

Charlie

Worked Out!!!!!

Today was an ActivTrax day. MAN did I workout. I did a half hour resistance workout designed for the whole body. I'm still a bit sore from all the pulling and stretching I did.

For the cardio, I ran. My idea was to get the three days in, as I am not sure what the weekend will hold for me. Work and weather are looking like it would be tough to get a run in. So I ran a strong 3 miles. To tell you I am tired is an understatement. I AM TIRED!!!

I felt great though. For the week I ran 7.4 miles. This is more than I have run in a couple weeks.

Also....Scott has sent me the first 10 week schedule for my marathon plan. I will share it later. I like what I am seeing. Very doable, and will still be a gradual climb in miles.

So the phrase for this workout is - tired, but I feel GOOD!

Charlie

Finding What I Lost

Today I had a talk with Beth, my physical therapist. She asked me how much I ran last week. I ran darned little as I have of late. Mostly the problem is I feel I have lost how to run. Injuries, the arthritis, no sense of purpose with my running. It all has brought me down. She reminded me she thinks I am doing great. It sure has not felt like it.

After PT I ran at the gym. Mark told me I needed to get my butt running, and do three miles. I did. I have to say it felt great. I needed a really good run to get me going. My time was 35:49. No, not the fastest ever, but the accomplishment was running the 3 miles.

So how do I find what I lost? Is it as simple as setting my next goal? Is it just making sure I get out the door and run?

Next week I will be going to Portland, OR, a running mecca. Perhaps I will find what I lost there? Maybe being in a different running environment will get me going.

Charlie

Back to the Workout

Today was my first real workout on the weights in two years. I mentioned this in a previous post. ActivTrax is an individualized program at my gym. Today the focus was on my back. I was rusty...very rusty, but the workout went well. I worked out for about 40 minutes, then I ran on the treadmill for 15 minutes. Typically I will do another activity, as the ActivTrax is my cross training day, but I wanted to run today.

I felt pretty good after the run. No pain!!! This is good as I head into my physical therapy tomorrow. I am eagerly awaiting what marathon plan Scott has come up for me. Maybe I will have it tomorrow???

Charlie

Another Loser

Over the weekend I had the opportunity to help a woman with shoes. She told me she was training for her 2nd half marathon, with a goal of running the Chicago Marathon next year. I told her I thought that was great. She told me she is a "loser." I looked at her oddly, and asked why she thought that.

She explained that she has a new life thanks to running, because she has lost 100 lbs. I told her about my loss, and she told me I am a "loser" too. While I found the irony in her comment, I told her we are winners. She smiled, and was pretty happy with her shoes - bonus!

I told her to check back and let me know how her progress is going.

Charlie

The Plan is Being Formed

Whatever marathon I decide to do in 2009, the plan is being formed now, so I will be ready. As I previously wrote, my doctor gave me the green light for a marathon next year, but I have to develop a 32-week training plan, which would have 3-4 days of running, and lots of cross training.

Yesterday I met with Scott, my marathon coach from last year, and also the manager of my gym. He and I exchanged emails over the last couple of weeks about him helping me develop a plan. There does not seem to be one out there. Lords knows I have looked. Scott is a great guy, who is eager to help. He made it seem very easy to work on.

He agrees with the doctor about the running 3 days a week. In fact he suggested as I work on a base towards the program, I run 3 days a week for 45 minutes. Scott's plan would have me run 4 days a week when I am towards the month before the marathon. No speed work, but tempo work is fine. His idea is that this plan would get me to finish a marathon, but would not be a "looking to PR" plan. I told him I still want to finish sub 6 hours, and he told me that was fine.

He will work on it, and get it to me next week.

If this is successful, I think this has the potential to be a great plan for people with arthritis who want to run long distances.

One a side note, Scott asked me who my doctor is. I told him it is Dr. Natarajan, and he laughed. He starts going to him next week.

After my meeting with Scott, I met up with Josh, my off and on personal trainer. My gym has a program called ActivTrax. With ActivTrax you go through an assessment - your fitness goals, weight, height, BMI, body fat percentage, cardio stamina and strength ability. All of that is put into the computer and your workouts are created based one your personal information. Every 6 months you are re-assesed and the workouts are altered accordingly.

At the start I will say up front that I currently weigh 212 lbs. This is up from where I was this time last year. My body fat is 29%. At my best I was at 23%. So all of this makes sense with the lack of activity I have done this year. I want to head back to 200 lbs, and I know that will take some time. As you all know, I have been there before.

I have a good team working with me. Dr. Natarajan, Scott, Josh and Beth my PT are all working with me to be healthy and get focused on 2009.

Charlie

Dinner with a Hero

Tonight I had the exteme honor of having dinner with a real hero in the running community - Dick Beardsley. For those who are not familiar with Beardsley, he is best known for his "Duel in the Sun" with Alberto Salazar in the 1982 Boston Marathon. Beardsley and Salazar were neck in neck for most of the race, with Salazar pulling ahead right at the end. Two seconds separated the two on the finish line.

New Balance, Beardsley's long time sponsor brought him to our main store for a fun run, and a talk afterwards. I was invited to meet him, the folks from New Balance, and also for dinner. I can honestly say that Dick Beardsley is one of the nicest people I have met. He is originally from Minnesota, and he had that Minnesota accent going. He is a sweetheart of a man.

His story is inspiring. While he has had a successful running career, Dick has overcome a horrible accidents, which left his body badly injured and a prescription drug addiction. He speaks around the coutnry about this, and I have to say everyone on the room tonight was riveted by his story.

He and his wife have founded the Dick Beardsley Foundation, which is a community-based organization created to educate children and young adults about the importance of a healthy and active lifestyle and to educate the public about the danger of drugs and chemical dependency.

www.dickbeardsleyfoundation.org.

I had the opportunity to ask him some questions about his duel with Salazar, as well as about his foundation.

Being a member of the running community has been such a thrill for me. I have gotten to meet two men who have heart, and really give back to the running community, as well as the world at large - Dick Beardsley and Dean Karnazes.

Beardsley has written about his life, and was selling copies of his book, with proceeds going to his foundation. He was very generous to write me a nice note in my book. As I said, tonight I feel I had a real honor.

Charlie

So What Marathon Should I Do?

Today I would have run the Indianapolis Marathon if all had been healthy and well. So while I mourn the fact I did not run this year, I am looking ahead to next year's marathon. So which one will I do?

I don't know, and I am open to suggestions. I need a flat race, preferably in the fall. Chicago is a possibility, but I don't feel warm and fuzzy about it. New York is on my list, but I am told it can be hilly. I am going to visit Portland soon, maybe that one? San Antonio is on the list. I would love to know what some of you think.

I am not sure how many marathons I have in me with the arthritis, so I want to make it an important one. Suggestions?

Charlie

Scoop!

Yesterday's physical therapy was a good one. I sat down with Beth and talked about what the doctor and I went over a week ago, and she agreed on the issues that he wants covered. So yesterday was a pilates workout.

Pilates is designed to strengthen your core. This is an area where I am very weak. The stomach, pelvis, back and hips need to be strong, and pilates does an excellent job of getting those regions stronger. So yesterday we focused on the stomach. I need to "scoop." Scooping as Beth calls it is pulling in the belly button, and breathing while I am pulling it all in. She wants me to do this not only during the exercises, but in real life as well. If I sit - I scoop. If I walk - I scoop. If I stand - I scoop.

I'm not sure how it will look, but I will be scooping all over Chicago. SCOOP!

Charlie

My Passion Continued.....

I thought I would continue on the thread of my passion for running, I hope you will indulge me a bit.

I have missed running this year. I mean I miss really running. Running a few miles and there has been hard on me. I want to run for 6 miles, 10 miles, a marathon. Running is freedom for me. It is a chance for me to be outside of my normal self for a time. I get to see things on a run, I ordnarily don't see. I get to be at peace on a run.

I will be honest, being injured has really taken a toll on my psyche. I have felt down without running, and it worries me, because what happens the day I can't run anymore? The easy answer is, "Go find something else." Well so far nothing is like running to me.

As a boy my outlet was singing and dancing. I spent hours in our basement performing for imaginary audiences or my sister and mom. For me that was freedom from the saddness that was in our house after my brother died. I stopped singing when I was in college. I sing to myself now and then, but there is no place for me to sing anymore.

In running I have found the same outlet to let go that singing provided me as a child. I can't believe it took me so long to find that outlet, but I did. Now I don't want to give it up. I want to be joyful as I run along Lake Michigan. I want to see people out and about as I head down Sheridan Rd. I like seeing the interaction of students as I run through Loyola University.

As I have shared before, I find running to be a meditative process for me. I feel a connection with God as I run. I feel he runs with me.

Maybe it has taken my lack of running to realize...again, how much running means to me. Once I am fully healed, I am not ever going to take my runs for granted.

Charlie

My Passion and Living With It

Over the weekend a former classmate of mine from graduate school was in my store with friends. She is a member of the area chamber of commerce, so I deal with her from time to time. I went over to say hello...(names have NOT been changed...there are no innocent). "Hi Karrie," I said. She turned and said, "Oh you're still here." I told her I was and smiled.

When you are in grad school, you have ideas of where you would like to be. I had hoped to be working for a non-profit in Africa at this point, but life has a funny way of leading us around. I was even approved for the Peace Corps, but in the end decided not to go at this time. Instead I work at Fleet Feet Sports.

Now, I should say I am in no way ashamed of what I do. Evidently Karrie is a bit ashamed, but not me. Running is my passion. Every day I get to talk to people who share my passion, or are about to, if they are new runners. I love talking to people about their running and fitness goals. I love seeing how animated they get when they talk about their latest race, or how training is going. I also love the folks who just want to be fitter.

All day, I get to live with my passion. For some this would be overwhelming, but not for me.

In time I have an idea that my non profit ideas will be rooted in running, and why not?

So Karrie, while "I am still here," just know I am living my passion....what are you doing?

Charlie

What a Difference a Year Makes

It is the night before the Chicago Marathon. A little over a year ago, the marathon turned into a debacle. This year tensions are high, since the weather is now predicted to be a high of 81 degrees. It will not be quite as bad as last year, but it is going to be a warm one. For the last two days I have played counselor to the runners in the race. While I enjoy talking to the runners, it is bittersweet for me.

Next week I was supposed to run the Indianapolis Marathon, as we know now, I won't. I have missed the training, and the excitement of getting ready for a marathon. This has been a frustrating year as far as health and running. I miss being the runner I have been. I know I will get back to it, but it has been very depressing at times.

I will be up and out early cheering on the runners, hoping to see friends and customers I know out there. Still a large part of me will wish I was out there with them.

Next year.....

Charlie

Deja Vu?

The forecast for this year's Chicago Marathon is a low of 62, and a high of 75. Runners are trembling that this is last year all over again. It isn't really, but I can understand that thought. Marathon officials have devised a weather warning system, much like the color coded terror alert system in the U.S. They have also added aid stations, and will offer wet sponges to runners.

Still nervous customers are talking to me about their concerns.

This year won't be like last year. Oh it will be a warm one, it just won't be a HOT one.

I will be out there cheering though. Can't wait to see the runners go by.

Charlie

Looking to 2009!

Today I met with my regular doctor who was as happy as I was about the no cancer result. So now we got down to business. He was extremely pleased with my progress from physical therapy. He could tell I had gotten stronger in my legs, but now I need to work on my core.

To that end, he gave me the green light for a mid to late 2009 marathon. Instead of the usual 16 week training though, he wants me to develop a 32 week training program. His thought is that with my arthritis, I need to prepare more for a marathon. So I am going to research from possible plans, if there aren't any, I suppose I develop one on my own. The plan has to be heavy on cross training so my body is strong, and the pounding on my hips will be minimal.

For now I continue PT; however, he wants it focused, and with one therapist only. If that means cutting back some to do that, then so be it.

He asked me what other issues bothered me. I told him I had not been eating well over the last month. He wanted to know if I needed a nutritionist. I told him I would pass on that, and work on it myself. I have done it before, and I can do it again.

So all in all it is a positive week on the medical front. The doctor wants to see me in December to see how I am progressing, and then once I hit double digit miles, he wants me to undergo some additional tests.

So now I look for a 2009 marathon. Off the top of my head, I am not inclined to run Chicago. While I have unfinished business with that race, I am not sure I want to go through with it for now. We will see. Plenty of time to consider.

Charlie

Valuing Life

It is a very cliched thing, but none the less true, that when you are faced with a possible diagnosis of Cancer, or any other life threatening ailment, you really think about life, and what you value about it. The last few weeks have given my an opportunity to really look at life, and see how much I value it.

The doctor's visit went like this..... I got to his office at 9:17 - early, but there. I signed in, and within two minutes, I was asked to go into the examination room. As he had previously, Mark was there for moral support, and a tissue if needed. I really appreciate Mark being with me. Considering all the medical issues he has faced this year, I was really glad he came along. I felt like I had helped him a great deal, and now the favor was being returned.

The doctor poked his head in, and said "I have one person ahead of you, but I wanted to let you know you that you are 100% free of Cancer. I didn't want you to stew about it. I'll be right back." Mark got up, gave me a hug, and I cried. Once the emotional part was over, the doctor came back in, and talked to me about it. He reviewed everything with me. I have calcification on the prostate. I asked what needed to be done about it. The doctor, told me if it isn't Cancer, he is not concerned. That was what he felt during the rectal exam.

So then I let it all sink in - I don't have Prostate Cancer!

I smiled so much, and told the doctor I had been writing about his on my blog, so if he reads this, he comes off as a hero in this story.

I do have to go back in a year for an annual check up. I am happy to do that. The visit was over at 9:38 a.m..

The rest of the day I did various things. I headed to the Zoo. I got to feed the cows at the Farm at the Zoo! I also headed to Barnes and Noble and bought a book. In short, I took it easy, and gave some quiet thanks to God that I don't have to face Cancer.

This is the third time I have to seriously look at life, and be reminded how much living I have to do, and how much I cherish my life. A false HIV diagnosis, a failed suicide attempt and now dodging Prostate Cancer. One day the real deal will happen. Until then I continue with my plan to live life to the fullest.

Tomorrow I see my regular doctor. We are going to review everything, and if all goes well I will have a green light to train for a marathon next year. I can tell you if I am allowed, it is going to be my best marathon - ever!

My family and friends are an amazing support. I am also so appreciative the support all of you readers have shown. You have no idea how much it means to me. Thank you.

Peace,
Charlie

Clearing the Mind

I'm about to head to the doctor's for my results. I got up early this morning for a short 2 mile run. This was a clearing my head run. I headed to the lake at Loyola Park, and ran out to the lighthouse, I paused a few moments to look at the Chicago skyline. For those who have not visited my city, Chicago has a stunning skyline. When you see it along the Lake Michigan shoreline, you are in awe.

So what did I think about on this run? To be honest...next to nothing. I had the iPod on, and listened to Matthew Ebel. Steve Runner introduced his music to me a few weeks ago on his podcast, and I listened over and over again to "I Know You're There." It was the perfect song for this morning. The thoughts I did have were that I hope all goes well at the doctor, and I get to come home and share good news with all of you.

Again thanks for the many people who have wished me well. Steve talked about my issues on his latest podcast. I was very moved.

So now I am finishing my cup of coffee...and off I go to the doctor's. Talk to you all later.

Charlie

Another Day...Another Day at PT

Today I had the therapist, who is hell bent on getting me to try running in the water. She seems to think that I would hate the idea. I have heard of the exercise, and would be open to trying it. It would just seem strange doing it at first. The idea is my legs and hips would become stronger in the water, and make my running easier.

Otherwise it was good therapy day. This PT is a big believer in Pilates, so I was using the apparatus today. It's tough, but this kind of therapy I like much better than what I have been doing.

Tuesday I have my appointment with my regular doctor. He will have my biopsy results, and my PT report. At that point we will see how I proceed running wise. I hope for two things: 1) No cancer!!! 2) I can run a marathon next year.

Charlie

Progress or Failure?

Today was physical therapy. I usually not upbeat after PT. I always feel it shows me what I'm not able to do, and not what I can do. The therapist tells me I am making progress. Still it feels like failure to me.

I think part of the problem is the therapist is always busy with 3-4 people at a time, so I am not sure she is willing watching closely. Maybe she is. I don't know.

I told her today I get discouraged. She told me she thinks I am getting to a point where I can cut back on PT. Ok...I suppose that means progress.

Oy!

Charlie

Tonight's Run

Tonight's run was an actual run. I went from the gym to the lake, and ran along Lake Michigan. I had no real stamina, but I was determined to do this run. I ended up going 4.6 miles. It was the longest run I have been on in months.

I listened to Vivaldi's Four Seasons, which was nice. My running was not great. I felt stiff, and was not in a good groove. I can cut myself a break....I've not had a good week. Still, I have decided nothing over a 5K race this year. There was an 8K I wanted to do, but I have some work to do.

Still feeling down. Work was rough today, which did not help. I think the economy has finally caught up with the running shoe business.

Charlie

The Biopsy

I thought long and hard before writing this post. Some of this may make you uncomfortable, but I believe in being open with this blog, so I am going to talk about yesterday's biopsy. If you feel you may not want to read more of this post, I understand.

It was a downpour of rain, and I worried that was an omen. I got to the doctor's office a bit wet, but ready for the procedure. Mark went with me. I didn't want to go alone, and he and I have had our share of doctor visits dealing with his issues this year. I was glad to have him there. He would have to wait in the waiting room though.

The doctor explained what would happen. My posterior would be numbed, and I would feel to needle pricks in the anus. Then the biopsy. To keep my distracted, the doctor talked about the economic issues we have going on in the U.S.. An odd topic, but it was fine. Approximately a probe was entered, and it felt like an air gun was going off inside. At no time did I feel pain, but it sure was NOT comfortable. I grimaced, and felt sad during the whole procedure.

It didn't last long at all. The doctor told me he discovered some calcifcation(sp) in the prostate, but did not really explain what that meant. He told me he would see me next week for the test results.

Afterwards, I helped Mark run some errands. I called my sister to let her know I was ok. Then headed home. At home, I ordered a pizza, and sat in bed playing a video game. I was not in the mood for company, nor did I want to talk to anyone.

Of course I hope for the best, but I really felt like crap yesterday, and I have to admit, I am not a whole lot better today. I won't feel any relief until Monday I suppose.

No matter how it turns out, I can't tell you how important it is for men to make sure they have a healthy prostate. I know what I describe is not easy or comfortable, but a few minutes of an uncomfortable rectal exam could save your life. Please don't let the ICK factor keep you from having the exam.

Charlie

Meditative Run

Yesterday I went for a 3.2 mile run around Loyola Park. The park is a nice stretch right along Lake Michigan. At one point you run out on a pier, and you get a stunning view of Chicago's skyline. I took no music. I was just alone chanting my usual running chant - "World Peace."

I always find when I use that chant I am relaxed and my breathing calms down. I feel very centered. I really wanted to be alone with my thoughts, as I was preparing for today.

I haven't talked much with my friends. I have actually wanted to be more internal as I get ready for my biopsy this afternoon. I know some folks will feel bad I have not been more communicative, but this test has rattled me, and I really want to be alone with my thoughts.

The run was easy, and the weather was great. I bit grey like fall usually is; a great breeze, and the city looking great. I love fall!

Again....thanks to those who have written me and wished me well. I truly appreciate it. I will let you all know how it goes.

Peace,
Charlie

A Good Day at PT

Today's physical therapy was pretty good. The therapist did some tests on my progress, and she seems to think I am doing well. I'm not great, but I am not where I was at the start, so that is promising to me. I have a follow up with my doctor in a couple weeks, so I will see what he has to say on this.

Of course the overriding issue in my head is Monday's biopsy. Thanks to those who have written me, as several folks have. I deeply appreciate it more than you know. I am hesitant to talk more about it as I am still coping in my head. I am very lucky to have family and friends who are being supportive, especially my family.

Back to today....I need to work on my leg strength and balance. That seemed to be the major concern today. Sometimes I wonder if this is all puzzle I am not getting totally. Last week one therapist talked about my back, this week another talks about my legs. It gets confusing.

Still I will take a day of progress.

Charlie

Thoughts In Bed

Monday I will have the biopsy on my prostate. As I think I have now shared, I am scared and nervous. It's funny when I talk about this with people, I get the "Everything will be fine" talk. I appreciate the fact these people don't want me to worry, but I do.

I worry about what happens if I have Cancer. No doubt I will do all I can to fight it. But I worry what this does in relation to my work, to my running, to my friendships. to everything. Yeah...I'm a worrier.

I watched my mom die from Cancer, and it was hard to watch. This was such a strong woman, and I watched her deteriorate. I don't want that.

There have been times over the last couple of weeks I have wanted to cry, and just be a mess. But there is always someone telling me all will be fine. I don't want to sound like I don't appreciate it, but I am someone who needs to be allowed to feel what they feel.

Yes....I know this could not be Cancer, and I pray that it is something else...or just nothing. But for now I need to express my fear.

Charlie

Marathon Kids Chicago

November 8 is an important day for Chicago school children. Marathon Kids Chicago will be kicking off that day. I have talked about Marathon Kids before.

"Marathon Kids® is a free, twelve-year-old, trademarked, incremental, school and community based fitness program. It is a six month endurance-building running/walking, nutrition and schoolyard gardening project for K-5th graders and their families."

Kay Morris is a force of nature who has really gotten school systems around the country to get kids moving. I have had the pleasure of working with Kay on making Marathon Kids Chicago a reality. She has a passion for her mission of getting children fit.

Childhood obesity is a major problem in our country, and terrific efforts like Marathon Kids is making a difference in so many lives.

I encourage all of you to support this program by either volunteering if you are in a Marathon Kids city, or by donating a little money to make sure we are doing all we can to keep our children fit and healthy.

http://www.marathonkids.org/

Charlie

2008 AIDS Run 5K

I don't know who would ever check, but in the history of my running career, this race will not go down as a major time achievement 36:56. However it will go down as a solid run for an excellent cause.

It was a very warm morning along Chicago's lakefront. I am not a fan of the course. The first 1.4 mile is on a sidewalk, which is full of inexperienced runners and potholes. Once you get on the lakefront path, it is a decent course.

I was not really prepared for this run, with all I have been going through, but I felt strong enough to do this. My first two miles were 11:31 and 12:01. I walked a bit more on the last mile, which slowed me down. While I am used to running for time, I was not looking to set the world on fire.

Whenever I run the AIDS Run, I do so in memory of my late friend David Wagle. David and I went through middle and high school together. He passed away in 1994 of AIDS related causes. I raised $260 which will go to AIDS services in the Chicago area.

Thanks to those who donated to my run. I appreciate it. You can still donate if you like.

https://afc.aidschicago.org/NETCOMMUNITY/SSLPage.aspx?pid=587&srcid=657&frsid=5150

Charlie

A Good Week

This week I have had a good 2 mile run, a good workout on the eliptical, and a really good therapy session.

I worked with a new therapist(new for me), and she was pretty blunt. My legs can only be worked so much. She believes I need some strong core work. This means more pilates. I'm fine with that. She told me she was going to be tough. I'm fine with that too. Sometimes we need a kick in the ass!!!

My 2 mile run was easy, which is fine. No need for record setting.

Tomorrow is the AIDS Run. I'm going for a PR. I am soley running for running, and to raise money for AIDS services in Chicago. I'm really looking forward to the run.

Charlie

Bit by Bit

Today I went out for a run....my first in a while. I walked a mile to the Loyola Track, then I ran a mile. I did a run walk combination. Still trying to make sure my IT Band is feeling ok. It was fine. I was horribly out of shape, but it felt good to run again.

My return to running is slow going, but I expect it to be. I hav a 5K this Saturday. There will be no blazing run. I will be running the AIDS Run, so this will be for charity and fun.

For those who would like to donate....I am still short of my goal at last check.

https://afc.aidschicago.org/NETCOMMUNITY/SSLPage.aspx?pid=587&srcid=657&frsid=5150

So the running goes....slowly, but it goes.

Charlie

Rethinking 50

Not sure if I have shared this, but I had a goal in mind for when I turn 50 - to run the Comrades Marathon.

http://www.comrades.com/

Comrades is a 54 mile race, which in some years is down the mountains, and other years is up the mountains. You have 12 hours to finish the race, or there is no record of you being in the race. It is one of the world's toughest races.

My journey to Costa Rica made me reassess that. I told this to one of my team mates in Costa Rica, and they thought it was sad. I didn't. We can only do what our bodies are capable of doing. Granted the route for Comrades would be nothing like the muddy terrain of Tarrazu, but they would be very difficult for my legs and feet. So in the end, I think I need another challenge.

I still want to push myself, but not to the point that it would be impossible to achieve. I think Comrades with my limited range of motion would be a bit too difficult. If anyone thinks otherwise, let me know.

So what I need is a new goal. Maybe I do a flatter ultramarathon. Maybe I try another activity. I know I want to do something which will be outside the box. Suggestions are welcome. I have a little over 4 years!

Charlie

Watching the Rain

It is a downpour in Chicago this morning. Those poor folks doing their long runs today...yikes!

My plan is to get back to running. I am feeling pretty good. I think I am about 85-90% back on the IT Band issue, so I want to start running. Besides I have the AIDS run 5K next week. Gotta run.

I am also going to hit the gym as far as weight training. I think this is the key for me now.

I was in decent shape in Costa Rica....but I think it proved I could be in better shape.

No decisions on future racing until I get my biopsy. I don't like things holding me up. I like to plan, but this isn't something to plan around if I do have Cancer. We'll see.

Charlie

Moving Ahead

Yesterday I needed to do something good after my visit to the doctor the other day. So I had a massage. Instead of "working" on anything, I told the therapist I needed to not think for an hour....the massage was great! It helped and I was in a better mood.

Today was physical therapy day. The good news my IT Band did not hurt at Beth worked on it! Woo Hoo. She told she thought I was making great progress. So this made me feel good, after feeling kind of crappy over the last couple of days.

I am hoping to go for a run when my schedule really enables me to. It has been a rough week.

Charlie

The Best of Times....The Interesting of Times

Hello All!

There is a lot to cover in this post, so I will get right to it.

First of all I am back from my most amazing adventutre in Costa Rica! Just a reminder, I won a trip from Starbucks to work with Earthwatch in the Tarrazu Region of Costa Rica with coffee farmers. I worked with 9 other incredible people from around the country, and Sebastian and Natalia who live in the Tarrazu Region and work for Earthwatch.

My day involved getting up at 5a.m., eathing a HEARTY breakfast which almost always involved rice and beans, and then we headed out into the coffee fields. We took soil samples, measured distances from coffee plants to shade trees, counted the number of coffee cherries on the plants and investigated ground cover. All of this is to be analyzed, and will go a long way towards helping the farmers of the region with sustainable crop development.

As you can see from the pictures above, it was some challenging terrain. We were at altitudes of 5000-7000 ft, and it was MUDDY! It being the rainy season, did not make the footing any better. I worked my butt off, and pushed myself physically. I dare say, this was as difficult as my first marathon. I found I would get emotional over what I was accomplishing there.

The people were wonderful to us. The farmers were so welcoming, and happy to share their farms with our team. They understood the importance of what we are doing, and responded by answering all of our questions, welcoming us into their homes, and treating us like we had been life long friends. If only I knew Spanish.....

I learned more about coffee than a person has a right to know. More importantly I came to understand the importance of fair trade. For those who don't know, fair trade is making sure that farmers or other workers are paid a fair price for their work and products.

Starbucks typically pays above the market price for coffee. They have a certification standard similar to the Fair Trade certification, and farmers want this certification, because it not only assures a fair price for their coffee, but it also means more money is being used for social and educational programs in the community. As an example, most of the farmers in Tarrazu have not kept records of their farms. One educational program has taught farmers to keep track of fertilizing their crops, what their annual production is and how to budget their money.

On my journey, I met Ingrid, Harmony, Debbie, Jason, Chris. Alexandra, Jewis, Christine and Kimball. These were fellow winners of the contest, and came from all over the U.S.. Together we traversed the mountains, crossed the rivers and counted the berries. I have never been a part of a team that worked so well, especially in such a short amount of time. They were a great group.

No running while I was in Costa Rica, but I certianly can chalk up the two weeks to cross training. OY!

So now I am back....and this leads me to my other news. Yesterday I had an appointment with the Urologist. During my physical my doctor told me my PSA was high for a man my age, and I needed a prostate exam. Yesterday's appointment was that exam. The Urologist was a very nice man, and explained everything to me, especially what the PSA numbers mean. Normally a man my age would have numbers below 2.0. I was registering a 2.5. He examined my prostate, and came to the conclusion that I need a biopsy. He told me that for now there is nothing to worry about. He obviously doesn't know me very well. :-)

I am scared. I have my biopsy in a few weeks, and will know the results a week later. I have to be positive that things will be ok, but as I said, I am scared. All I know is that I don't want to have Cancer.

In the meantime, I am continuing with my physical therapy, and I am going to hit the road and run today for the first time in a few weeks I am running the AIDS Run 5K on the 20th, so I want to be ready.

So as the title indicates, it is the best of times, and it is also the interesting of times.

Charlie

Good Progress

Tonight I ran another 3 miles. Very happy to report there was no pain. I am making sure that I am not going to fast or hard. I am also trying to adjust my gait/stride. I think I am making progress there. I will learn more about that at physical therapy later this week.

I have been running at the gym all summer. My reasons now have more to do with making sure I am on a softer surface, which the treadmill is. It's also making sure I am monitoring my pace.

Again I have to credit my taking Glucosamine with some of my progress. I don't feel as achy in my joints, and I can tell you THAT is a good thing.

Charlie

Running Slows Aging and What May Come

"Regular running slows the effects of aging, according to a new study from the Stanford University School of Medicine that has tracked 500 older runners for more than 20 years. Elderly runners have fewer disabilities, a longer span of active life and are half as likely as aging nonrunners to die early deaths, the research found."

http://med.stanford.edu/news_releases/2008/august/running.html

I heard about this report this week and found this from Stanford. Very interesting.

Looks like I have a long healthy life ahead.

Charlie

A Pretty Good Run

Today I did something I hadn't done in a while. I ran 4 miles. I missed my shot at 10 miles last week, so let's see what I can do this week. It was a good, if not speedy run. At this point I just want to run and get some miles in. Time is not the deal here. I just want to know I can run more than 3, and I did.

There was little to no pain. My left leg felt tender, but never felt painful. Who knows? Maybe the PT is working!

So I feel I am getting a good groove. Of course I won't be running much if at all while I am in Costa Rica. We'll see though.

Charlie

Olympic Spotlight - Women's Marathon

I am in awe of the Olympics as usual. So far the attention has been on the pool and in the gym, but now we are hitting the road and track. This weekend is the Women's Marathon....among many other events.

Deena Kastor (www.deenakastor.com) is America's top marathoner, and will be in the mix. Most "experts" say she won't win. I have faith she may medal. She get the Bronze in Athens in 2004.

Paula Radcliffe has been battling a stress fracture and has until today to decide if she will run the event.

Defending Gold Medalist Mizuki Noguchi has pulled out due to not being able to recover from injury.

The favorites are Catherine Ndereba of Kenya and Zhou Chunxiu of China. Favorites don't always win. It's possible the Gold Medal could go to a break through runner.

The heat and pollution are the wild cards in this event. I plan on watching it live!

Charlie

Learning to Run

Today's PT was about slowly learning how to change my running. The therapist was working on exercises today which will help me lift and kick my legs more. I think this is going to be a slow process.

I wish I could tell you I am the best PT patient in the world, but I'm not. Oh don't worry, I'm not a pain in the ass. I just don't do this therapy with a cheery attitude. I work hard though. I give everything a try. If I can't do something, it is because I am physically not able.

The therapist is very patient with me.

So what is the worst? That damn massage on my IT Band. It hurts like no pain I have known. I cry....I do. I admit it. She apologizes for the pain...but still.

Tomorrow I do it all over again.

Charlie

Increasing Slowly

I have a goal this week. I would like to run 10 miles this week. That's something I haven't done in a while. Tonight I took another step towards that. I ran 3 miles. My time - 35:56. While I am not gunning for times, I am feeling good about that time.

So I have a few more miles to go until I hit the 10 mile mark.

In the meantime, I have physical therapy to look forward towards. So far I think it is going ok. I find it all a frustrating process, but I suppose it is meant to be. I am working hard, I know I can do better. In time I will work with my trainer.

I have goals, and I want to accomplish them.

Charlie

Today Was Ok

I went for a 3 mile run, and it was ok. At this point I am not really going beyond 3 miles in a run, though if I improve in the next week, I may shoot for 4 miles. I tried kicking my legs back more, and found it incredibly awkward to do.

I saw Scott, the manager at my gym, and he told me it is odd for the first couple weeks, but as you try to change your running, it does become more natural in time....like 2-4 weeks. We'll see.

It was good to run, and I did the stretches before and after that I am doing in physical therapy. So I was pleased with today's run.

I weighed myself. I was a bit worried since I haven't been running as much, and been less active. 206lbs! Not bad. I was thinking I was closer to 210. So I am ok with that.

So all in all ...I was ok with today.

Charlie

Glucosamine

Yesterday I bought Glucosamine. The doctor had recommended it to help with my arthritis. I don't know if it is because I got the triple acting version, or if it is mental, but I don't feel as stiff this morning. Anyone have experience with this?

For those who don't know what Glucosamine is .....

"Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Production of glucosamine slows with age."

http://altmedicine.about.com/cs/herbsvitaminsek/a/Glucosamine.htm

Today I am hitting the gym to work on my strength.

Charlie

Proud Coach - No Boundaries

Last night I had the pleasure and honor to watch 7 of my No Boundaries team run the Elvis is Alive 5K. For all the women it was their very first 5K race.



























It was a wonderful evening. Not hot, a bit cool along Chicago's lakefront. About 1200 lined up to run the race. This is not a timed race, it is a true fun race.

















Many runners either dress as Elvis, or they had the odd notion to put sideburns on their sunglasses. One of my team members - Kelly had wanted run as Elvis, and at long last she was going to have her wish.

I was told I could run the race, but I had a brutally hard physical therapy session yesterday morning, so I thought I would be cheer leader.

I watched all the Elvis's or are they Elvi? Line up and "The King" sent them on their way. About 25-35 minutes later the women began to cross the finish line. I was so incredibly proud as they passed me. I called out their names and high fived most of them. The look on their faces were of happiness that they accomplished something important to them.

Each one of them told me how fun and great it was to be out there and running. One of the women said, "When's the next race?" That is always a good sign that someone loves running.

So all in all it was a great night, and these women made huge strides to improving their health. The fact they had the time of their lives was even better.

Charlie

No Boundaries - Last Training

Last night about 7 of the women in the group ran the last training session. It was 3 miles. It was also very hot and humid. I told them this would most likely be race conditions, and to make sure they had enough to drink. Off we went.

We were ranging from 3-4 minutes runs with 1 minute walks. This has worked best for them. Everyone looked good at the start. I wish some had carried water with them, as a few ladies looked a bit draggled as the run went on. Still I am happy to report everyone made it through the 3 miles, whether they ran the whole distance, or ran/walked it.

At the end of the run I said it had been my pleasure and honor to work with them, and I hoped they had fun. Liza(the other coach), and I will be at the race on Thursday, and will cheer them on. I told them they should be proud to be starting the race, but even prouder as they cross that finish line.

Race report will come on Thursday.

Charlie

So How Do I Run?

Today I had gai analysis done, and I found it fascinating. As I have written I was born with club feet. and the corrective surgeries have greatly affected how I run and walk, and I got to see that for the first time today.

I was video taped walking and running. As I knew I supinate, or run towards the outstide of my feet. What I did not know is what my legs, knees and hips do, and that is what I watched. I am a very stiff runner, because of the lack of flexibility in my legs. I will have to work on becoming more flexible. I also learned my right knee is turning out. I need to work on that as well.

The most interesting part was how I should run to save my hips from the pounding. In essence I have to learn a new way to run...sort of. I have to kick more. Difficult to explain without the use of the video, but I need to have more kick, and lengthen my stride. This way I am moving the way I want, but taking fewer steps. This will save my hips from further poundings.

I found I wanted to be angry at the surgeons, for how I am; however I was told that back then physical therapy was not always recommended. No one ever recommended therapy for me.

So now in therapy I will have to learn to adjust my running.

Charlie

Another Day....More Therapy

Today was my second PT session of the week. I felt depressed as I found most everything difficult to do today. This had more to do with my lack of range of motion. The therapist told me I shouldn't feel bad. I did though. I have always felt bad when I have not been able to do things that I consider the able bodied to be able to do.

I suppose this is a reason I have enjoyed running. It helped me feel "normal." I know I will get through these exercises, and I am not being judged. Still it was a bit of a downer to me today.

Charlie

2008 AIDS Run

Greetings!

I will be running the 2008 AIDS Run in Chicago, which is a 5K. This is a fundraising endeavor, and I am hoping to raise at least $200.

AIDS is a long held and personal cause of mine. As some of you may know I was misdiagnosed as HIV+ in 1985. For a little over 2 years I thought I was going to die. Once it was determined it was a false test result, I dedicated myself to fight AIDS.

In 1994 I lost my childhood friend David Wagle to this terrible disease. He was a shining star who had a promising career in architecture. Sadly is life was cut short in his prime. I still miss him.

I am determined that in my lifetime we will find a cure for this horrible disease. In the meantime money raised from the AIDS directly goes to services and support for people HIV/AIDS in the Chicago area.

You can visit my fundraising page and sponsor me. Any amount is greatly appreciated.

https://afc.aidschicago.org/NETCOMMUNITY/SSLPage.aspx?pid=587&srcid=584&frsid=5150

Thanks!
Charlie

Physical Therapy - Week 2

Today was another session of physical therapy. This was a bit harder, and in order for me to be positive about it, I imagined myself an Olympic athlete who is trying to come back from injury. Silly as it sounds it worked for me mentally.

Because I am working on my hips and pelvic area, I am using muscles I am not used to so I am finding it hard. Compounding the situation is my lack of range of motion for some exercises. Carrie, my PT is very good about seeing what I can and can't do. If my IT Band bothers me, she has me back off a little. The massage and ice at the end of the session really help.

Next week I am having my gait analyzed. This will really show me how I move. I have to say I am not looking forward to this, as I will be watching the video. I am usually uncomfortable seeing myself in pictures. But video??? Yikes!

Overall I did well today. I head back in the morning.

Charlie

A Day of....

It was an odd day yesterday. I started the day packing. I am moving upstairs, so I am trying to get everything done ASAP! As you can imagine that makes a day busy enough.

Later in the day I had to go to the hospital. One of my roomies is very ill, and he needed company. I had time before my run with the No Boundaries group, so I made sure I went in to see him. He is feeling very sad and down, and needed a pick me up. So I was glad to pop in.

The No Boundaries group ran 3 miles. We are 8 days from their first 5K. They handled the miles and the heat(it was near 90) pretty well. I advised them to take water with them, only I had water. I hope they re-think that for the race.

I am going to miss running with this group. This has been a great experience for me, and I have enjoyed getting to know the women. I have 14, but I would say there is a core of 11 who show up each week, and they are a terrific group.

I got home and collapsed in a heap.....and now it starts all over again.

Charlie

My Tribute to Randy Pausch

I am late to the party to celebrate the life of Randy Pausch. For those who do not know him, Pausch was the lecturer from Carneige -Mellon whose famous "Last Lecture" has been on You Tube for months.

http://youtube.com/watch?v=ji5_MqicxSo

In 2007 Pausch learned he had terminal pancreatic cancer and had months to live. He was asked to deliver "The Last Lecture" a tradtion at CMU. Instead of talking about death and the time he had left, he talked about living through a lecture called, "Achieving Your Childhood Dreams." You can either watch the video, read the book, or download it all on ITunes.

I would like to talk about my childhood dreams for a moment.

As a boy my passions were acting, Notre Dame Football, the Olympics, and finding ways to help people. So at this point in my life how am I on the scoreboard. Pausch would pleased to know that I have worked through quite a bit of my dreams, with dreams to go.

While my acting career never took off, I did do something important in 1998. It was a year after my mom died, and I felt in life she had unfinished business, and I didn't want that at the end of my life. I took classes at Second City in Chicago. I learned improv comedy. I had a blast, and one night a dream came true. I performed at Second City. A friend of mine and I were at a late night improv at Second City, and I got up the courage to get on stage, ask the audience for a situation, and performed an improvisation. I felt great after and chalked that dream as done.

Running has allowed a couple of my dreams to come true. I was never going to be a Notre Dame football player, nor was I ever going to be in the Olympics. Running changed that for me...in a way.

2006 - The Sunburst Half Marathon - South Bend, Indiana. This was my first half marathon, and the finish line was the 50 yard line in Notre Dame Stadium. As I approached the stadium, I choked up and got emotional. Here was the place where I watched my football heroes, and I was about to run onto hallowed ground. Joe Montana and I would have something in common....running out of the tunnel, and onto the football field at Notre Dame. As I got close to the tunnel, I began to tear up. I head the Notre Dame Victory March in the tunnel, and out I came onto the field. As I came out of the tunnel, the public address announcer said my name and where I was from. I had chills....I still do. Charlie Colpaert was announced to the crowd at Notre Dame Stadium. Another item off the list.

That same year, I participated in the Gay Games. For those not in the know, this is the Olympics for the LGBT community. I ran the 5K and 10K races. While I did not get Gold, Silver or Bronze, I finished, and have an amazing medal to remember the experience. The big thrill was running into Soldier Field with Team Chicago, representing the United States in the Opening Ceremony. I will never know what it is like to be in THE Olympics, but I know what it is like to have an Olympic experience.

Helping others is what I do and I love it. These days I am coaching 14 women to their first 5K. This is an incredible thrill and honor for me. I have adored this experience.

I still have dreams to go to Africa and work with people with AIDS. My upcoming research trip to Costa Rica is sure to be an incredible experience.

So as you can see I am working on my childhood dreams. If I have one year, or 50 years left of my life, I can feel good knowing I was accomplishing things. There are people in this world who never realize dreams. I know some. While I may never accomplish all of them....I know I will never stop trying.

So what is my biggest dream? Winning an Academy Award. Who knows, that may still happen.

Randy Pausch passed away this last weekend. While I did not know him, I feel I am learning his lessons for living, and I will work hard to put those lessons to good use.

Charlie

Slow, but Good

Today I ran a slow 3.1 miles. I ran to Loyola, ran 8 laps around the track, and then headed home. I felt sluggish. This is no surprise since I had not run in a week.

The good news I did not feel any pain today. That was a first in a long time. So there is reason to be happy.

So I chalk today's run as a good one....relatively speaking.

Charlie

Sore

So after a few days doing the exercises, muscles are hurting! I know it is those pesky muscles I haven't used in forever. I have felt stiff for a couple of days. Tomorrow, I will go for a run. I really miss it, and since I can run as long as I am not in pain...it's all good.

Charlie

The Struggles of Physical Therapy

Yesterday was my second session of physical therapy. I did several exercises, designed to strengthen key muscles in my legs and butt. Today I am a bit sore, but that has more to do with how weak I am in those areas, and one of the reasons why I need this therapy.

Carrie was patient as I found some exercises easier than others. She makes sure before I go I have homework. Between now and next session there are various things I need to do at home. She also gave my IT Band a nice massage, and iced it for 10 minutes. The icing part told me that when I ice things I am clearly not icing long enough. I thought I would be numb. Hehehe.

I did feel better psychologically after this session than the previous day. I just have to be patient.

Charlie

Olympic Spotlight - Kara Goucher

Next up is Kara Goucher. Goucher has turned into one of America's top middle distance runners.

She has been on an upswing since 2006 where she finished 3rd in the 3000m IAAf World Cup . Since then she has bested Paula Radcliffe at the 2007 Great North Run, gotten the Bronze Medal in the 10,000m at the World Championships in Osaka, won the mile at the Millrose ames in 2008, and had an outstanding Olympic Trials, finishing 2nd in the 10,000m anbd won the 5000m.

Kara is married to fellow distance runner Adam Goucher, and they both train with the great Alberto Salazar.

Good luck in Beijing Kara!