Rest Days

What sometimes gets lost in training is the rest day. A rest day is just that, rest. Our bodies need rest. I know mine does. Yet so many runners will train every day. If it works - great; however, during the stress an strain of training, the body needs some time to repair. It can't do that if there is constant traning going on.

One key reason for training is to reduce injuries. Overtraining is the biggest reason for running injuries. As marathon training goes on two things - ramp up the miles 10% each week, and remember to rest. The muscles need time to take in what they have been doing. Also if there are little tears or stresses, they need time to repair as well.

Last year during training for Chicago, I noticed I needed two days of rest. I still felt I was running well and strong. Tomorrow is my long run. The goal is 6 miles. I may stretch it to 6.5 if I am feeling good.

Charlie

Another Great Day

while some in Chicago complain about the cooler weather, I am loving it for running. Temps were in the 60s this morning as David and I headed to the Chicago River Path we go along. We ran the 4.1 miles in just over 12:00/mile. I'm ok with that pace. For now I need miles, that is a key for me.

Running with David is something I really look forward to now. We chat, so it makes the run seem quicker. It is also a nice way to spend time with someone. We talk about running/fitness, our lives, our loved ones lives. I would love to be the person who overhears some of the conversations we have. :-)

Next week I am going to introduce him to the track at Loyola. I think he will like it a lot. I will show him how to do speed work.

Charlie

Olympic Fanatic

For those not in the know....this is an Olympic year! Bejing will host the Summer Olympics in August. Politics aside for the moment - I LOVE THE OLYMPICS! I have watched every one since the 1972 Winter Games in Japan. I had the privilege to go to the 1976 Montreal Olympics. I attended the Opening Ceremonies, watche Nadia Commenici score the first perfect 10 in gymnastics, watched a very young Greg Louganis dive, and even caught a fencing match.

When the games are on, I am in front of that TV glued. My poor family and friends don't see a whole lot of me during this time period, unless they are next to me watching. This Olympics will be no different.

Four years ago it was watching an emotional Deena Kastor running towards the Bronze Medal which got me thinking of running instead of walking. Thanks Deena!

I buy into the whole world coming together for sport notion. I buy into the athletes stories as they unfold on TV. I thrill at the competition I watch.

I know I will never be an Olympian. Still when I cross the finish line of a race, I know what that thrill of victory is like. I got chills as ran into Soldier Field for the Opening Ceremonies of the 2006 Gay Games. I value all my race medals, and know that shows how hard I work.

Whether or not you are a fan of the Chinese government, we need to support our athletes as they face tough competition and bring home some Gold!

I will write from time to time on various OIlympic stories. So get ready....the Games are about 70 days away.

Charlie

Short Easy Run

Today was an easy 3 mile run to Loyola. I ran a mile around the track, then ran home. It was a nice run. I didn't push myself. Just working on getting miles in.

I did weigh myself for the kick off of this training. Right now I am 205 lbs! Feeling good, know I can lose a bit of weight as I get stronger and leaner during this training.

Time to ramp up the nutrition.

Charlie

Those Wanting to Learn

People all over the country have an opportunity to join our ranks. No Boundaries is sponsored by New Balance and carried out by Fleet Feet Sports around the country. I have the honor to be head coach for my store's program.

Tonight I met people who want to run. Their reasons ranged from a desire to be fit, to my friends all look happy, and I want to be happy. True...I have yet to meet a sad runner. So people are registering for the program, and starting next week, for the next 10 weeks I will be coaching people to their first 5K. Their goal is to run the Elvis is Alive 5K in August. It is a fun 5K...no chip timing. Just a party celebrating Elvis and running. What a great opportunity to get people into running.

As I said, I feel honored to coach these folks. Some will run, while others will run/walk. I am just happy to share what I know and pass on my joy of running to others.

Charlie

Cross Train - Walking

Today was a non-running day. My friend Mark and I went on a walk around the neighborhood. Not a brisk pace, but a good walk about 3 miles total.

The gym had holiday hours, so I was not able to go take advantage of them. More cross training will include weights, I think I will take pilates again. Not sure on the yoga.

Less than five months away...all is good.

Charlie

Race Picture

Here I am at the start of the Soldier Field 10 Mile! Looks like I am raring to run!

Charlie

Soldier Field 10 Mile

What a beautiful day in Chicago. Temperatures were in the 50 at the start. There was not a cloud in the sky. 7,500 runners headed south along Chicago's lakefront from Soldier Field. My goal was to come in under 2:00. My previous best was 2:04:36 at the Cherry Blossom 10 Mile in April.

I felt good as I started. I made a strong decision not to go out too fast, and the bunching up of people helped me accomplish this. I wanted to be at an 11:00-11:30 pace in the first couple miles. I was at 11:23, so I was happy with this.

If you have not run along out lakefront, I really think you are missing something special, especially the south side of the lakefront. The lake and the park at lovely, and once you make the turn and head back towards dowtown, you have a stunning view of the city.

I needed a port-a-pottie around Mile 3. There was one, and a long line. I thought I would skip it. Of course this made me think about going to the bathroom a lot....arrgh.

Mile 4 I saw a small line at the one port-a-pottie. However, no one seemed to be in a rush to get out. I spent 2 minutes standing in line. I finally gave up and headed off.

At the turn before Mile 5 I saw my friend Keith. He gave ma hug and told me I looked strong. I felt really good, so I appreciated his comments.

Mile 5....I decided to wait in line. Another several minutes passed. But I really had to go. I knew at that moment 2:00 was not possible. I still felt I could get a PR though.

Since there was no bus following me in this race, I had to do my own inspiration. I imagined what a marathoner must feel like when they see the leader ahead, and they want to take the lead away. I focused on a runner ahead of me....and decided to steadily catch her. I did, and I sped up a bit.

At this point it was getting pretty warm out there on the course. I took water and Gatorade, but I felt it still was not enough. At Mile 7 I felt fatigue setting in. Still I went on. I could see the stadium in the distance.

I kept picking runners and decided to catch them. This worked well. A couple times on walking breaks they caught me, but once I started running they were in my sights and off I went.

With 1 Mile to go, I knew it was going to be close PR-wise, so I took one last walk break, then off I went. At the stadium people heading home were calling out encouraging words. I got into the tunnel, and when I came out onto the field, there we lots of people cheering in the stands. I am told I was on the Jumbotron.

I saw the finish line on the 50 yard line and a powered for it. I finished this race in .....2:03:45! Another PR!!!

While I was not happy about not running in under 2 hours, I was very happy to PR. A great day. Now I have a good idea what shape I am in for marathon training.

Charlie

Gunning for 2 Hours

Tomorrow is the Soldier Field 10 Mile Race. The race starts outside Soldier Field, home of the Chicago Bears! The route heads south along Lake Shore Drive, and then back towards the stadium. The finish line is on the 50 yard line of the stadium.

I am really looking forward to this race. I have been able to train for this one, as opposed to the lack of training for the D.C. race. The time for the Cherry Blossom 10 Mile was 2:04, so I will be shooting for a new PR. I would ideally like to finish in under 2 hours, and I think I can do it. I am feeling very good, and my running has gone well.

Of course this is another good measure of where I am at the start of my marathon training. I start my plan on Monday...very excited!

Of course I will have a race report for all of you tomorrow.

Charlie

2008 Indianapolis Marathon Training Schedule

So I have worked on this for a while, and feel this is a good plan. It combines some of the work for last year's program and some advice from my friend Spencer, veteran of many marathons. I will be running 4 times a week. I will mix in 2 cross training days, and have one off day. As with any plan, I will build my miles steadily.



Mondays and Thursdays are cross training days. Pilates, weights, biking, walking, maybe some running. The key will be to make my core strong, and make sure I can take the long runs.



Tuesdays until August I will be coaching the 5K program at my store. So my running will be mixed in with that. That will be slow small miles, but they add up. After the Elvis is Alive 5K in August, I will use the day for shorter runs. Sometimes this will be speed work, other times it will be hill work.



Wednesdays will be 3-6 mile runs. Sometimes done at tempo pace. Sometimes I will use intervals. Other times they will be easy runs.



Fridays are off days.



Saturday or Sunday I will be running the long runs. This is depending on my work schedule. On the day I don't have a long run, I may mix in a few miles, or it can be additional rest day.



My longest run will be 20 miles, and it will be two weeks before the marathon. This gives me a two week taper period.



My goal is the same as it was in October. I am looking for a 5:30 finish in a marathon. I believe I can accomplish this.



So the road to Indianapolis has begun!



Charlie

Looking Ahead

Obviously I am looking ahead to a couple of races - this Saturday's Soldier Field 10 Mile Run and October's Indianapolis Marathon. I want to look beyond that. What am I physically capable of? To be honest I have no clue.

To give me a better idea of what is ahead, I am going to the doctor for a checkup. I have found a doctor whose specialties are internal medicine and sports medicine. For once I am looking forward to going to the doctor.

I looked at a few doctors. What appealed to me about this one is a) he's a runner, b) he is a past champion of the national spelling bee and c) I get to take my shoes and running clothes, and he will watch me run during the exam. Should be interesting to say the least.

I have it in my head that I might want to try an ultramarathon. In order to do that I really need a doctor's assessment. If he thinks I can't, based on my physical limitations, then so be it, and I will figure out the next challenge.

For now....gearing up for Saturday. Hoping to sneak under the 2 hour barrier.

Charlie

4 Solid Miles

Today was the last longer run I will do before the Soldier Field 10 Mile on Saturday. I ran with David, and we went at a nice pace - easy enough to have a conversation. I was aware of the time, but did not press it. We finished in 48:36. Not blazing fast, but after my run on Sunday, I felt it was a good pace for me.

Very much looking forward to the race on Saturday. Looking to beat my 2:04 in D.C. in April. Would love to get under 2 hours. We will see.

Charlie

Spring Chase 5K

So as promised today is the start of my marathon training. To kick things off I ran the Spring Chase 5K, sponsored by the Heartland Cafe.

It was a nice cool morning along Lake Michigan. The course was along the beach and everyone was ready to run. Runners ranged from under 10 years old to 79. This was a casual race, in that there was no chip timing. We started, and I admit I went out way too fast. I thought I would die after a 1/2 mile. Still I thought I did well. At the half way point I was at 15:40. I was feeling pretty good.

The only part I found difficult was running from time to time on the sand. My footing is not great for that. So I ran the second lap, and I knew I would be a bit slower than the first lap. I did not wear a watch, and felt I was running a bit faster without it.

As I got to the finish area, people were cheering me on and I poured it on. I finished with a PR - 33:57. My previous PR was 35:36. I was so happy. I was even happier when I found out I finished 2nd in my age divsion. I have never placed in my age group, so I was thrilled when they called my name!

So this is a tremendous start to my marathon training!!!

Charlie

The Road Begins

At this point it is five months until I start the Indianapolis Marathon. In the morning, I will run a 5K in my neighborhood to kick off the training season for me. I have come up with a plan which I will detail in a later post. It is similar to the program I followed last year, and I think it will get me where I want to be - a 5:30 marathon.

Marathon training takes a lot of time and effort. My friends and loved ones know my limited free time will be even more limited. Truth be told I love training. I love the process of it. I love figuring it all out. How I can shave some time off a previous run, etc.

This week I have two races, the 5K and the Soldier Field 10 Mile Run. This will be a good indicator for me as to how I am at the start of the training.

So the Road to Indianapolis begins....let the fun begin.

Charlie

Good Run

My runs have not been long this week, but I like the quality of the runs. Today I ran 2.05 miles and felt good. Again I was on the track running, while my friend Mark walked. He is trying to get to a point where he can start running, so I am encouraging him.

I am planning on a longer run tomorrow, especially if it is nice. I start my marathon training in earnest in the next week. I will also be coaching a beginning 5K program at work. I am very excited about this.

So all is good on the running front.

Charlie

Oscar Can Compete

A while back I posted about this amazing athlete from South Africa - Oscar Pistorius. He is the double amputee with the cheetah blades to run with. He has gained the opportunity to compete for an Olmypic bid. I am so happy about this.

While studies showed it takes him a bit less effort for running, I still believe he has to run and hard in order to be competitve. The blades do not run for him. Some think he has an unfair advantage. I don't.

Here is more on this story.

http://www.washingtonpost.com/wp-dyn/content/article/2008/05/16/AR2008051601089.html?hpid=artslot

Charlie

Speed Work

I have a 5K this week, so I wanted to get some speed work in. I ran to the Loyola Track and ran 3x300. Not too bad time wise:

1:46
1:46
1:45

Definite room to grow on this. My overall time for the 3 miles I ran was 32:00, a very good time for me.

I am still tinkering with my marathon training schedule. I will be going over it soon with all of you, so you can see what lies ahead this summer.

Charlie

Simple, Light Dinner

Last night I just was not in the mood for a heavy meal. Summer's coming, so why not a salad? Here is what I had...

Spring greens
Sliced tomato
Cooked chicken
Sliced onions
Crushed walnuts
Hard boiled egg
Baby carrots

That was all mixed with some lite ceasar and a sprinkle of parmasean. That really satisfied me. Got some key nutrients and protein in that meal, and it was darned yummy.

Charlie

Fun Run Crew

Today I ran with the Fun Run crowd. There were about 20 folks running the 3-6 mile route. I ran with the last group, and we ran 4.7. I really enjoyed it. It gave me the opportunity to talk with some fun folks about running. One woman had never run more than 2 miles on a treadmill, and today I told her she had just run more than double that. She smiled!

I was also told today that I will officially be a coach of a beginning 5K program. I am very excited about this. I have never been a coach, so this will be something new and exciting for me.

Charlie

Back to Running

I did manage to get a couple of runs in so far this week. Wednesday was a nice 3.5 mile treadmill run at the gym. I did some hill work and a bit of speed work, so I was pretty pleased with the effort.

Yesterday I ran with David along the Lakefront Path. We ran 4.2 miles at an easy pace. I am liking running with someone from time to time. Lord knows after this week I loved the running. David is great to run with. We chat, we run....it's all good. We are not setting any blazing records during these runs. I told him that slower runs help build stamina. He is recovering from surgery, so he doesn't need to run fast at this point. He is training for the Chicago Half Marathon in September. Eventually he and I will be doing some speed and hill work.

Of course all of this gets me thinking about my marathon training. My goal is to start training in earnest the first week of June. This will be tricky, because I will have to juggle a lot around work. Since I have a management position, I can't have as flexible a schedule as I had last year.

I will be working on a training plan in the next couple of weeks.

Charlie

The Importance Of Insurance

Ordnarily I don't go off topic, but I really need to vent about my experience this week.

My friend Mark had two seizures a couple Sundays ago. It was suggested he go to the county hospital because he doesn't have insurance. On Monday we went to the John Stroger Hospital of Cook County. To be able to see a neurologist, Mark had to be seen in the Emergency Room by a doctor. We arrived at 10:45 am. He did not see a doctor until 9:15 pm.

The long wait was only part of the issue. I have never seen a dirty hospital. The men's room had NO soap or paper towels. The toilet paper dispenser was a plastic bag rolled into a circle with the toilet paper hanging off of it. Ironically there were signs encouraging people to wash their hands to "prevent the spread of germs." Also there was a poster telling patients they have a right to ask the health care worker if they washed their hands.

The staff was rude to people. I asked a receptionist for a pen and paper to write a phone number. She rolled her eyes at me. At that point Mark went off on her.

I did ask a nurse why it takes so long to see a doctor. About 50% of the people in the ER are either homeless people who need a place to hang out, and know they can't be denied care or serivce, scam artists trying to get money from people in the waiting room, or junkies.

Mark did not want to see the doctor alone, since I am the one who has seen the seizures, he thought I should be there to tell the doctor. They were not going to let me go back with him. He insisted I go, or he would not get any health care. I got to go back.

The doctor saw him for 10-15 minutes. He thought the medication Mark was on was too strong, which was my theory. He said Mark needs to see a neurologist, and it would take 2 weeks to get an appointment. I found out later he lied...it takes 1-3 months!

As I sat there I thought there has to be a better way to care for people with no insurance or have little to no money. When I got home all I wanted to do was cry.

Charlie

Boston Debate

Nothing gets runners talking then about qualifying for the Boston Marathon. There is a great debate...qualify or enter as a charity runner.

I know I will never qualify for Boston...at least not until I am 80. I have opportunities to run the race if I raise money for charity. My fellow workers would be horrified that I would contemplate such a thing, especially since some are working their asses off to qualify. No before anyone flies off the deep end...I am not seriously thinking about this. It is just on my mind.

My feeling though is that as a charity runner I would certainly train as hard, if not harder than the "other" runners. I know there are some marathoners out there who should probably train a lot harder than they do. I saw plenty of that in the Chicago Marathon.

Still I would love to run Boston. I just don't know if it would happen on my own qualifying power.

Thoughts?

Charlie

Ruuning With a Buddy

Today I ran with the Fun Run folks at the store. I had thought I would do it, but a customer whom I had worked with in the past asked about the group, and I said I would run today, this way he would know someone and the route. As it turns out he is the BF of a friend of a friend of mine.

I really enjoyed the slower than normal pace for me, and chatting with him. We talked about our running, weight losses, and life in general. He is training for the Chicago Half Marathon in Sept. I told him I had been looking for someone to run with occasionally and would he like to join me from time to time. He said he would....cool!

It was a gorgeous morning as we ran 3 miles to the river and back. No world records here. We ran in 38:18. Slower than normal, but good enough to enjoy running and chatting!

Charlie

Happy May Day

Can you believe it is May 1? Where is the year going?

I decided to go for a run after work. I ran a 4.8 stretch from my store to the Chicago River. It is a really nice route, and this was a great evening. It was in the upper 60s, and cloudy with a breeze. I really enjoyed this run, but I was reminded of something. I need to hydrate!!!!!!!!!!!

Let me say that again - I NEED TO HYDRATE!!!!!

I paid for the lack of hydration. I was very tired, and there was a bit of blood in my urine after the run. This means I did not drink during the day. It is important not only to hydrate on runs, but during the day leading to the run.

I ran without music. That was by accident, but I actually liked that. I felt more at peace, and was able to think through things and let some issues go as I ran. This has been a difficult week, lots of crisis going on, so this run really helped.

Tonight....rest.

Charlie