Spring in Evanston

My 7 mile run took me to the Northwestern University campus in Evanston. It is a gorgeous day, with temps in the 60s as I headed north along the lake. I felt very good during the run. I did really tire, but I noticed I slowed a bit in the last mile. Not too worried though.

As I have mentioned, I love days like this. Oh, but if only summer could be like this. 

I did take Nuun with me today, but I had a hand held bottle. I found it a bother to carry. So I will invest in a hydration belt. I was glad to have the Nuun though. I used Lemon Chai. Not too sweet. 

This week I have a 6/5/8 mile run schedule, as well as cross training.

Charlie

Who Needs Help With Shoes?

I realized as I have written this blog, that I have rarely used my shoe expertise in entries. So I was curious, does anyone have shoe questions? Afterall I fit people for running shoes on a daily basis. So feel free to ask questions, and I will do my best to answer.

Charlie

The Day in Running

True to my word I ran to work this morning. It was a 4.43 mile route from home to the store. It took me 54:57, which I was happy with, though I really did not pay attention to the watch during my run. It was pleasant, a bit overcast, but comfortable to run. 

The route took me from Rogers Park, to Edgewater, to Andersonville, to Lincoln Square. I was the only one running in a sea of people trying to get to work. I left the IPod at home, and enjoyed the run. My pace was comfortable, and never rushed.

At the end of the day, I ran with the No Boundaries folks. This went well. The run/walk people did a 3.5 minute run/1 minute walk interval 6 times. The group as a whole felt better about their run than last week. We are 3 weeks away from their first 5K. Getting excited.

Tomorrow....no running. I may go cross train, but no running until Sunday.

Charlie

Great Cross Train

Last night I headed to the gym for serious cross training. For 45 minutes I biked, did the eliptical, did 100 crunches and quite a bit of stretching. I felt l accomplished quite a bit for that workout. I was tired, but felt really good. 

This is the start of a concerted effort to really get my body stronger. I felt a lack of strength was an issue for me during the Soldier Field 10 Mile. My legs can only take me so far. A strong body is the other part of the equation.

Today I am resting. Tomorrow, I am planning on running to work, and later in the day running with the No Boundaries folks. This should be a challenge. I have never run twice in a day. We will see if the body is up to it.

Charlie

Recovery Means to Recover

Yesterday I attempted to run. In hindsight, I should have gone one more day before I ran. First I ran with our other stores' No Boundaries group. They had a Memorial Day morning run, which was nice. Afterwards I headed to the gym. The plan said to run 6 miles. In the end I ran 2.6 miles for the day. 

My feet were not really sore, but not really well. I found it difficult to keep going. So I stopped, and hopped on a bike, for a bit of cross training. I rode for 2 miles - hard. 

So the workout was short, but intense. As I have said, runners are a stubborn group of folks. We want to listen to our bodies, but we don't always listen. Tomorrow though is another day, and I will be working on 5 miles tomorrow - tempo style.

Charlie

2009 Soldier Field 10 Mile

It was a beautiful morning as a few thousand folks headed south from Soldier Field - home of Da Bears, only to turn around 5 miles down the way to finish back inside on the 50 yard line. 

I felt good for the first half. I didn't go out too fast. My splits were: 11:31, 12:05, 12:15, 12:16, 12:45. At mile 6 I began to slow a bit. I was also a bit dehydrated. I was taking fluids, but I don't think I was prepared before the race.

I knew I was not going to hit a PR today, but I felt I could hit 2:05. As I came out of the tunnel of the stadium and headed to the finish, I got the time I wanted - 2:05:31. Overall I am pleased.

Lessons learned?

Better hydrating. I am thinking it is time to take water with me on the longer runs.

Better conditioning. My body, while ok, did not feel as strong as it should. The gym and I are going to be friends!

Thoughts on the run?

I thought about my No Boundaries group. They felt down the other day, when they had no real reason to feel down. I could have been down that this wasn't my best race - I wasn't. Considering I have not run the distance in a year, I was pretty darned happy out there. I know that setbacks are tough, especially for runners, but I was trying to think how I could cheer the folks up.

I also thought about Mark. He was waiting for me at the finish line, so I was hoping he was ok. He fell last night and whacked his shin, so he has been in pain. After I crossed the finish line, I heard him yell my name, and I "ran" over to him. Very happy to see his smiling face.

The race itself was well run. Plenty of water out there. Plenty of port-a-potties. Great course. I give the race a thumbs up.

So today was a success. Now I am resting and drinking plenty of fluids. I bet I will sleep well tonight.

Charlie

The Goal

Because I have not been working on speed work, I am doubtful I will set a PR tomorrow for the Soldier Field 10 Mile. The PR is 2:03:48. I will be pleased with a 2:05. Of course if a new PR should happen, I would not upset. 

I am excited about running this race. I have not run 10 miles since last year's race, so this will give a me good idea of where I am at this point in the training. I probably should treat this as another training run. Still it's a race, and a good test for me. 

The plan is to be steady. We'll see if I can survive the start. I always go out too fast. 

Time for bed....morning will be here soon.

Charlie

No Boundaries - Discouraged

As runners we have a good runs and bad runs. I have talked about my bad runs. I'm taking a different point of view this time. This time I am talking as a coach. Last night a few of my No Boundaries people felt down. The run/walk folks were going to run for 3 minutes and walk for 1 minute. The program calls for that interval - 4 times. Instead what we normally do is the intervals, but going the same distance as the runners, which last night was 2 miles.

Some of the folks were down because they either walked more, or they did the interval they were supposed to do, and not cover the 2 miles. It was also a very warm night, which we have not had in Chicago for a while. I urged them not to be so hard on themselves. I pointed out that no one stopped running, everyone kept moving forward. That did not seem to help. Over the next day or so I am going to look for something to share with them, so they won't feel so bad.

Still this is a good lesson - not every run will be as successful as we like. I may need reminding of this at various points in the next few months - gently remind me. Not all runs are PR's. Not all runs are victorious. What we learn from these runs is the more important thing.

Charlie

What I Do

I have touched on this, but I want to go into what I do during a run. My goal is to run for 8 minutes and walk for 1 minute. I am a big believer in the run/walk method, especially as I get older. I have never been able to run a full race, and am not going to start now. 

I find with the 8 minutes of running, that is just long enough for me to run, and I am wishing to take a break. The walk I do at a fairly brisk pace. My goal is to keep this going for the marathon. There are times as the miles get longer I find I need to shorten the run. In that case, I try to hold on to 7 minutes before I walk. A good test of this will be this Saturday at the Soldier Field 10 Mile Race. We will see how this goes.

Another thing I do is tell myself a saying over and over again. I have come up with "Run within yourself." This is a true test for me. Anytime I am in a race I have to remember I am not racing the people around me, no matter how much I want to beat the 80 year old with the baby stroller and dog. So in saying this I am focusing on me, my form, my breathing and pace. 

As I have shared before, I use the mantra "world peace" to settle my breathing. I inhale on "world" and exhale on "peace. " I find after I do this I really settle into a good breathing pattern.

There was no run today. Today I rode the bike 10 miles in 32:33. It felt good to be pushing the pedal to the metal. 

Tomorrow I coach No Boundaries.

Charlie

A Quick Three

Today I ran a quick 3 mile tempo run. To be honest, the plan called for a 6 mile run, but time was not on my side. I had a Marathon Kids board meeting tonight. So I figured a quick 3 miles was better than not running.

It was pretty good. I cranked up the speed on the treadmill to 5.3. I really didn't tire until about 2.5 miles into the run. I slowed it down a bit. Overall thought I was quite happy with the run. 

I am feeling good about my running. Now I want to feel better about my body. I have not been doing what I need to do to be strong. A lot of that comes from lack of time. I am going to make a stronger effort. I am a little over 4 months until marathon day.

Charlie

What Lies Ahead?

I have never gone for the big job. Now don't get me wrong, I have applied for many jobs which were important to me. Some I have gotten, others I haven't. I have never gone for the big boss job though. That changed this morning.

Four people have written me over the last month or so suggesting I apply for the an executive director position. In this case it is with CARA - the Chicago Area Runners Association. This position would be ideal for me. It allows me to use my nonprofit skills. It also allows me to be active in the running community and really promote running. 

I will be honest, I think I am up to the task. I am not one to pat myself on the back, but in this case, I think I am a darned hard worker, and would be a terrific executive director. Now I wait to see if I get the interview. This is the nerce wracking part.

Charlie

Somewhere Over the Rainbow to 8 Miles

Today's long run was an 8 mile journey from Rogers Park to Edgewater and back. I haven't run 8 miles in over a year. Conditions for the run were ideal. Temperatures were in the 50's and sunny. I headed out with the IPod, listening to one of my running heroes - Dean Karnazes, reading from one of his books. Of course I had some good tunes playing, including a Hawaiian version of Somwhere Over the Rainbow.

I have to say that running in the Spring, espcially a day like today could really get me to enjoy spring. I looked at marvelous gardens full of blooming flowers. I saw people out enjoying the sunshine.

I felt great on this run. My goal was not speed, but finishing the 8 miles in good form. I did. I ran the 8 miles in 1:38:49. When I was done I felt I could have gone another couple miles. This is good and bodes well for the Soldier Field 10 Mile I will do on Saturday. 

A run like today reminds me why I love run. Being outside, running is a joy, and today I felt that joy.

Charlie

Easy, but Fast

Tonight I ran and easy, but fast 3 miles at the gym. I felt very good as I was sweating it out on the treadmill. Am I ready for my 8 mile run this weekend? I guess we will see. I ran 2 miles last night with the No Boundaries group.

I haven't shared as much as I would normally about No Boundaries. I am really enjoying coaching these beginning runners. They are a great group of people. They ask questions. They email me with comments. They are all intent on succeeding this program, and I am very proud of them.

Tomorrow is a work day. I am off on Sunday, so I will run my 8 miles that day. Wish me luck.

Charlie

Facing the Future

Today I had a routine checkup with the doctor. He just wanted to check my progress, and was pleased with everything - flu and another issue aside. So talked a bit about the future. I don't think I would letting out a secret that I really, really, really, really, really want to run the Boston Marathon. The doctor has said I should stick to flat races. As you know Boston is not flat.

The doctor smiled...never a good thing I think.....and suggested we wait until after the marathon to see how incline training would work for me. He commented on how with all of my problems almost any doctor would tell me not to run at all. He did not discourage me, but he was not 100% encouraging.

When I left the office, Mark asked my problems and my running would mean I would not be able to walk in the future. For the record, I was told at 16 that because of my foot issues and excessive weight I would not be able to walk at age 70. Is that true? I doubt it, but if it is true, I want to do all I can now, and live the best life I can now. If I worry about what may or may not happen at age 70, I would be a mess. 

Yes....I have to take care these days. I am not being stupid or foolish. I do, though want to figure out how to have an active life, which includes running. It took me too long to get to this point, I am not ready to give up anything.

So now I am facing my future. Boston may or may not happen(if it happens, don't think I won't ask all you nice folks for donations for the charity I will be helping). In the meantime, I just want to run.

Charlie

Lacing the Shoes and Running

I got back to running today. I ran a decent 5 miles. I thought about 6 miles, but was still feeling like I was covering from this flu. So I did an easy going 5 miles. It felt good to be running. Then again, I always like lacing up the shoes and running.

Nothing particular on my mind today, though I did enjoy watching the Travel Channel's program on Denali National Park. My thoughts went back to the wonderful trip my parents took me on many years ago to Alaska. While the people on this program hiked, we chartered a plane and flew around the summit of Mt. McKinley. In hindsight, I wish we had hiked. My folks were never the hiking type.

So this run gave me a chance to go down memory lane.....

Tomorrow I head to the doctor for a check up. Will let you know what he says.

Charlie

Marathon Map

So here is the course map for the 2009 Toronto Waterfront Marathon. I know....not a good copy. Best I could get. I have this on my computer so I can study it everyday.

Charlie

Stricken

As I sit in bed writing this, I can tell you I still feel like crap. I barely have a voice, which may or may not make some folks happy. :-) I am congested in the chest, so now and then I hack something which may or may not have been in Alien. I have a bit of a fever too.

So no running today, again. I am trying not to feel too down about it. I know I can get back on track. This is not the end of the world. Let me say it again....for me - this is not the end of the world. I will be back to training soon.

Charlie

A Wash

So this week's running is a wash. I feel like crap this morning. My throat is sore and raw, and I feel low. I will start fresh tomorrow....I hope, and just go from there. I don't think I will lose anything with the off week. 

I am mapping out the week for my runs/workouts. This week I kick cross training into high gear. 

Charlie

Toronto Breaking News

Hi, my name is Charlie. (Hi Charlie)

I am a running geek. (Applause)

Yes, it is true. I am a running geek. To that end, I have to tell you how excited I am to find out that Joan Benoit Samuelson will be at the expo for the Toronto Waterfront Marathon. 

For those who do not know who she is, Samuelson won the first Olympic Women's Marathon, in 1984 at the Los Angeles games. In the Olympic Trials, Joan was recovering from knee surgery. The pack in the Olympic Marathon knew this, and was counting on her not being at top form. 

In the marathon, Joan took the lead at mile 4, and never looked back. She entered the L.A. Colliseum and was triumphant as she crossed the finish line a minute ahead of the great Grete Weitz. I remember watching her on TV entering the stadium with her white ball cap on. At the time I did not know how historic this was. There can only be one inaugural winner, and Joan Benoit Samuelson was it. That race changed the face of racing, and for women in sports. She is a true legend, and I can't wait to meet her.

Charlie

Thoughts on a Hot Run

Yesterday was out last day on Marco Island in Florida. Running was difficult because it would get hot very quickly in the morning, so I only ran once - yesterday. 

On this run, I had a lot on my mind. Mostly I was thinking of family. My dad and sister live on Marco. Dad will be 92 this year, and it is clear he is in the twilight of his life. A couple nights ago we were to go out to dinner, but my stepmother checked his blood pressure, and it was very high. He complained of dizziness and a bit of numbness. This is a more common occurance these days. Occasionally he has what would be considered mini-strokes. This is going to be a pattern, and I can't all worked about it everytime I hear about it.

My relationship with my dad has not always been positive. Many of may not know I lost my older brother when he was 16. He was my parents only biological child. It devastated my folks, and they changed. It took my a long time to conlude that my dad really found it hard to show love after that. He and my brother were so close, so I think he was afraid to get that close to anyone. In my younger days I took this as he was a mean man a good deal of the time. Hindsight gives you a much clearer picture.

So during this run, I was trying to figure what do I do with the time I have left with him. I like to share my running with him. I think he finds it interesting that I run, and that I run races. His first comment after my first half marathon was, "Did you win?" Dad does not always understand the metaphoric victories in life. 

I told him yesterday I will be running the marathon in Toronto. He looked amused by it, but said nothing. Still I think he is proud of the fact I am out there running, and doing my best to be healthy. I wish he could join me. Of course that might make me hate running. Hehehe....I took up golf because he enjoyed it so much, and I found I loved golf, but I hated playing with dad. He always had to point out what was wrong with my game. I don't think I would want to hear his comments about my running. 

I think the hardest part of being an adult is watching your parents go. I lost my mom in 1997, so I have been down this road before. It is painful. My goal now is to make it less painful this time.

Charlie

A Breather

Normally I would not take a breather, but here I am in S.W. Florida, not running too much. We are here visiting my family, and the heat kicks in pretty early. We got here yesterday, and slept in this morning. I thought if we got up early, we would go out for a run. We slept in pretty late. The sun is blazing, and it is hot. We may try later this evening, or maybe tomorrow. I am not too stressed. Sometimes a breather is ok.

Charlie

Marathon Kids Final Medal Ceremony

I believe very strongly that we as runners have an obligation to give back the sport which has brought us so much joy. I have written on Marathon Kids before, but let me go over the organization again. Marathon Kids is designed to help K - 5th grade school children develop healthy habits. These habits come in the form of running 26.2 miles over the course of the school year and educating on proper nutirtion. The program specifically targets kids most prone to type 2 Diabetes.

I first became aware of Marathon Kids a few years ago, while reading an article about its founder Kay Morris. I thought this was a pretty cool sounding organization, and Kay seemed like an incredible woman. I went online and donated $10. Ten minutes later I received a thank from Kay. That in itself surprised me. Kay and I exchanged emails about the possibility of a Marathon Kids chapter in Chicago. She asked if I could help. I was happy to do what I could. 

Eventually Kay came to Chicago and met a few interested folks. I introduced her to the Chicago Area Runners Association(CARA) and to Fleet Feet Sports. I also told her about Hanson Stadium, one of a couple outdoor tracks in Chicago. These meetings bore fruit, and Kay was able to get sponsorships from Blue Cross and Blue Shield as well as CVS. Marathon Kids is free to kids through these sponsorships and donations.

In November Chicago Marathon Kids kicked off. Sadly I was not able to be there that day, but I was there today for the Final Mile Medal Celebration. These kids had run their miles during the year, 5,000 kids to be exact, through the Chicago Public Schools. Today they had one more lap to run, and then they would receive a medal and other goodies. 

I was asked to be the Start Line Captain. So what does that mean. I work with volunteers as we lead the children, teachers and parents onto the track, and then let them run their final lap. I will tell you I was honored to be asked to do this.

It was a glorious morning in Chicago. It was sunny and pleasant. I had been at the stadium a short time when Kay came up to me and gave me a huge hug. Our plans had worked, and now this was the reward. You should know Kay is a force of nature. She is a good old Texas gal, who is tenacious and determined. This is her vision, and I am so glad she has allowed me to share in a part of it. 

My volunteers were a group of teens from Team M3, another outstanding organization. 

www.m3.mgrf.org

Team M3 is a mentoring program, training young people to run the Chicago Marathon or Rock n Roll Chicago Half Marathon. The program provides mentorship, builds self esteem, improves health, leadership development and provides a safe alternative to gangs in the city. This group of kids impressed the heck out of me. One young man - Edison is working towards a sub-4 hour marathon. By golly, I bet he can do it. 

Helping me was Tom Hansen, a Marathon Kids Ambassador from Houston. What an incredible guy. He was very kind to show me the ropes. I was a bit nervous, so having him around was terrific.

I did get a bit emotional as Kay very kindly acknowledged my support and work to help make Chicago Marathon Kids a reality. According to her this would not have happened if I hadn't sent that donation. I don't know about that, but I am glad I did. Best $10 I ever spent.

The kids came out of the stands a few groups at a time. My team and I moved each group to the track, and began to walk with them, then jog, and then we would let our human chain of volunteers go, and off ran the kids. They all looked so happy to running. Parents and teachers were beaming with pride. 

The number of kids today was not in the thousands. I believe the Swine Flu issue kept the majority away. What a shame. This was an enthusiastic and energetic group. I would say we had a few hundred kids.

As the kids would round the bend towards the finish the Team M3 kids and I cheered and high fived many of the kids. It was so cool. 

After the event, as I was helping with tear down. I saw families taking pictures of their kids and their medals. Lots of pride going on in that stadium.

As I said at the start of this, I believe we as runners need to give back. Here is my plea. If Marathon Kids is in your community, volunteer. Get to know Kay, and she will make you part of an incredible family. If Marathon Kids is not in your area, see what happens if you send a $10 donation. :-) Or, see what groups do similar work that you could get involved with. I promise that you will love it. The mission at Fleet Feet, and I will paraphrase, is to help people stay fit, and achieve their goals. I do my best to live that mission every day, and this is one more way I strive to achieve this.

To my friends, I have made a pledge to bring on 20 volunteers next fall. Lace up your shoes....we got work to do.

For more information on Marathon Kids go to  - www.marathonkids.org.

Charlie

A Fun 1.5

Last night was a No Boundaries night. The group got to run 1.5 miles. This group of new runners is having fun. I watched friendships being made, runners improving and a good time by all. As the group assembled at the store, a couple of folks made a point of telling me that the email I sent them really made their week. WOW! How cool is that?

Each week I send an email reviewing the week, giving a heads up on the week coming up, and some basic tips. I am so glad that some folks really get something out of it. 

After the run New Balance was there for food, and give aways. The groups really appreciated it.

As I mingled with the group, I listened as they talked about joining the fun runs. The only thing that bothers me is they feel the fun runs are for the more advanced runners. They aren't, but I see where they get that. Our store regular group of fun runners are a dedicated, serious group of folks. I hope that doesn't keep them from joining.

What makes me happiest is the fact these folks are enjoying running, and it looks like many may stick with it.

Charlie