Down, but Not Out

It has been coming for a couple of days....I have a cold. Yup, again I feel like crap. Seems like I went through this a couple months ago. Sickness has been making the rounds at work. So I suppose it is my turn.

No running today. I took some Day Quil, and slept this afternoon. I am hoping this will pass - FAST!

Charlie

Another Day, Another Run

This afternoon I headed out for a run. No real plan, I ran through the area around Andersonville. I went around some lovely homes, and saw a lot of people out an about. It felt more like Fall than Spring, but it was good weather for a run.

Overall I ran 4.6 miles. I went at an even pace, focusing on the minimal style. I think I did pretty well. I have to remember to stay upright. That is where "resetting" your body comes into play.

Plenty of time to be alone with my thoughts. Today I thought about how our nation's recent debate on health care reform. My feeling is we can talk about reforming the system all we like, but I have not read a whole lot about preventative care. By that I mean encouraging people to live healthier. Obesity, heart disease, Diabetes rates are sky high. Our costs would become considerably less if people were encouraged and educated on healthier living. I know the issue of reform is one which arouses many passions in the U.S., and I don't want to get into what legislation was passed. I do think though a serious debate on health care must include how we can work to reduce the chances of those horrible conditions.

Charlie

Sunny Run

Yesterday I headed outside for a nice 3.27 mile run through Andersonville. I left the watch at home and estimated the time. I think now and then it is good to leave the watch at home. I think there is a certain freeness to running without worrying about the time.

I have commented on the Andersonville area before. I love this area. Nice homes. Terrific little businesses. This is the old Swedish area of Chicago, and there are still remains of old Swedish businesses there.

I did take a break to visit the running store in the area. It was dead with one woman working there. We chatted a bit. She knew darned little about running. I tried to talk about barefoot running with her, and she told me they might get "barefoot shoes" in stock, but wasn't sure why you needed shoes to be barefoot.

Speaking of which I utilized the 4 steps I wrote about in the previous post. I don't feel I am doing anything all that different, as I midfoot strike to begin with. Still I practiced the form. Overall a nice little run.

Charlie

Barefoot/Minimal Running - 4 Steps

Running seems so simple. We put on shoes and go out for a run. Nothing could be easier. In my job at the running store, I see people run all day long. I can tell you that there many ways people run. Unless we are in a training program, or an elite athlete, very little attention is paid to our running form.

Last year Christopher McDougal created quite the firestorm with his brilliant book, "Born to Run." I have commented on the book previously, so no need for me to go over a review of the book, but I do think it is a must read for runners. Mc Dougal details a form of running, most people call "barefoot running." He argues that with the advent of the modern running shoe, the way we run has changed, and more injuries have been a result of this change.

It would be very easy to blame the shoes. McDougal makes quite a case against the shoe companies - Nike in particular. What is missing in all of this talk is our form. Shoes only work as we use them.

Yesterday I participated in a clinic on a minimal form of running, called Good Form Running. The clinic was taught be a team led by Curt Monson of Playmakers. Monson teaches that in order to be a better runner, we need to be a more efficient runner, much like our running ancestors. He breaks down this good form into 4 simple steps: Posture, Midfoot, Lean and Cadence.

1) Posture. So many of seem hunched over as we run. Before you run, and even as you run, it is a good idea to "reset" your body. This is pretty simple. Raise your arms over your head and hold them there for a few seconds, then bring them down to a 90 degree angle. Now your body is in good alignment.

2) Landing on the midfoot. Here is where the shoes could be part of the problem. With raised and thick heels, it is easy for us to run more heel to toe. When you land firmly on the heel and move forward, you are actually making an awkward step. It is a jerkier motion, and in some cases looks like we are moving back as we run. Landing midfoot means you are landing more forward on your foot, which will propel you forward. The combination of this and....

3) Leaning forward from the ankles. With our good posture, you don't want to mess things up by leaning from the hips. As an exercise try standing after you "reset", then begin to lean forward at the ankles to the point you think you may fall, then take a step or two forward. That is the motion which gets you going on your run.

4) Cadence. Monson says the goal of our cadence should be near 180 foot strikes per minute. Too few means you are over striding. Too many and you are under striding. This will also help you run lighter on your feet. You won't feel like you are pounding hard on the ground.

During the clinic we were video taped running with our shoes on, and then barefoot. Most people showed radical difference from shoe to foot. I will tell you I am a midfoot striker to start with. I just need to work on my posture, lean and cadence.

Now, there are shoes being made for a more minimal shoe. Many people know about the Vibram Five Finger Shoes and the Nike Free. Monson will tell you, as I do on a daily basis, these are great strength training products. I would not recommend marathons in shoes like these. Monson told us that we should be able to do this good form with any shoe, even one with stability.

I have been talking with many customers over the last month who want barefoot shoes. I am happy to talk about them, but I don't want people to think that the shoe is going to change how they run, it is form. Monson told us at injury clinics at his running store, many people are coming in with injuries from running in the Nike Frees and Five Fingers. You need to work slowly on your form.

I noticed yesterday I was using muscles I normally don't use, and felt tired at the end of my run. So I understand that while these are 4 simple steps, this is a process you need to develop. You need to do drills and practice. Once you have it down though, the running is much easier, and you look more effortless.

I ran 4 miles after the clinic, with the steps in mind, and I noticed some positive changes. While some muscles felt tired, overall I did not feel tired. I could have gone another couple miles.

For more information on all of this go to www.goodformrunning.com.

Charlie

Short Run Challenges

I think it is a challenge to run with a spouse/partner. As you know I am helping Mark get ready for the half marathon in May. He is not always eager to go for a run. Then there is the whole pace thing. Do we go his pace? My pace? Our pace? I have a feeling once this race is I will be doing more solo runs....and that is a good thing.

Our run yesterday was an abbreviated run. We did about 2.5 miles. Not what I would have liked, but that was all Mark wanted to do. It was ok. I just worry he won't be ready for the half.

Charlie

3 Miles and a New Running Buddy?

Yesterday was quite the day. Mark and I headed to the gym. I promised him a gym run this week, and this was it. I ran a pretty quick 3 miles - 35:40. Physically I felt good, great in fact. This bodes well for my running season.

The big news of the day was Friday. Not the day. Friday is a 6 month old lab/doberman mix. She is all energy and very sweet. We adopted her from PAWS Chicago, which is a shelter housing many dogs and cats. Mark and I met with three dogs, and Friday was the one.

We got her yesterday, and already she is getting used to us. Slowly I want to introduce her to running. Anyone know how to train a dog to run with you?

Charlie

"This Shit is Great!"

Sorry for the abrupt title, but that was what Mark exclaimed as we finished 6 miles today. It was the first time Mark has run 6 miles. I had a bit of a struggle getting him out of the door, but man he took to the road and did great today.

My job during these runs is to be supportive and helpful. What I found is I am going a bit too fast for Mark. Since I am not used to running with a running partner this is taking some getting used to, but I will learn.

So Mark's training is going well, and I am thrilled we are running outdoors. My overall mood has improved 110% since I started running outside. Today we headed to Andersonville, which is where I loved running during my marathon training.

Charlie

A Tale of Two Runs

This week I was outside running for the first time in this year, and man did it feel GREAT! I think part of why I have been down has been my lack of outdoor running. Note to self....run outside more, no matter how cold....er not.

The first one was Monday with Mark. I tried to get him to go six miles, but he was really in a bad mood - grumpy even, and we ended up doing 4 miles. Still not too bad, but I would have preferred 6. Oh well. Tonight was a 2.8 mile run. I just wanted a quick run after work.

The weather was perfect. Temps were in the 40s and it was a nice night. We close to Andersonville, a favorite running area of mine, so off I went. I bobbed and weaved around people, and I think I was even smiling as I ran. Got to be a good sign. I worked up a really good sweat, on the way to the mid point, then I took off during the last part.

I successfully cleared my mind as I ran. I didn't take the iPod. I just hummed a tune I like and that really helped me clear the cobwebs of my mind.

Mark was again not in a good mood, so he stayed home. I actually liked to run on my own. As much as I like running with him, I really like the time on my own as I run.

Maybe I am turning things around?

Charlie

Size Does Matter

I have written on this previously, but I want to cover it again, because the issue comes up time and time again. Folks - size does matter, at least in your running shoes. Over the last week I have dealt with women who just can't handle that they need a bigger size shoe.

Let me talk to the ladies for a moment....

Ladies, when we fit you for a running shoe, it is actually in your best interest and health that we fit you in a 1/2 to full size beyond what we measure. Preventing blisters, black toe nails(which will fall off) and circulation problems. As we run, our feet take a pounding, as a result our feet swell. The shoe needs to accommodate that swelling.

I have dealt with women who actually get angry when I explain to them that they do not have size 6 1/2 feet. I am NOT saying you have fat feet. I am telling you, you are NOT a 6 1/2. One woman told me this week that there was no way she was wearing a size 8. This is a woman with bunions, achy arches, and her feet go numb. She wears a size 6 1/2 shoe. She measured a size 7 1/2. I told her the larger shoe would begin to alleviate her issues. She would have none of it. In the end, it isn't my job to save people from themselves, I sell shoes. I will sell a person whatever shoe they like. I do want to make sure though I offer my advice, and let people know their options.

So the women don't think I am just picking on them, some men have issues as well. 9 times out of 10 though, a man will agree with me, and g with the larger size. Maybe it's a vanity issue?

One more time....Ladies. I am not being critical, and your feet aren't fat. They just need some room.

Charlie

A Couple Days of Good

It's easy to talk about the last couple of days, because I think they have gone pretty well. Yesterday I was very careful about what I had to eat. Breakfast was a yogurt and a plain bagel - no cream cheese. A few hours later I had about of cup of trail mix - very yummy. Lunch a simple PB and J sandwich, some baked potato chips and a Girl Scout Cookie(darn those Girl Scouts). Dinner was some glazed carrots, rice and a chicken parmasean Mark made, which was wonderful.

Today was a running day. I ran a hard 3 miles. I cranked up the speed and ran the last mile on a hill program. I was tired, but felt oh so good. Foodwise today - a bowl of Life cereal and a scone. Lunch - a tuna sandwich with some cheese and spinach. Dinner - potato soup.

While I am not ready to weigh myself, I felt good, and that is a bit more important. I haven't felt good in a while about my body. I would say I looked pretty favorably on myself.

Charlie

Today's Food

I thought today was a pretty easy day. Because there was no exercise, I did not want to over do. Here is what I had:

Bowl of the Maple Shredded Wheat with Soymilk

1 cup of Blackberry yogurt

1 scone - afternoon snack

Buffalo Chili with cheese beans and rice

1 piece of cornbread with honey

Tomorrow is a cross train day, so back to the workout!

Charlie

New Plan

Sorry it has been a few days since I wrote. Quite a bit is going on, so I wanted to think before I wrote. You'd think that would be the norm, but normally I just write, and then think - go figure.

Friday was a visit to the doctor. We talked about my health and how disappointed I am with my weight gain, so he came up with a new idea for me. I should say, it isn't really new, but there is a new wrinkle. I am to write down what I eat, and email him each week, so he can see what I am eating. This gives him an idea of what I am taking in, and he said as I write it down, it might even scare me a bit to not go overboard, because I will have to be accountable for it. So I plan on writing down my eating here, as well as emailing it to him.

Yesterday was day 1. For the day I had:

1 bowl of shredded wheat(maple flavored)

1 apple

1 Mojo Bar

1 Peanut Butter and Jelly Sandwich

1 Chicken Caesar Salad with 2 small pieces of bread.

2 small scoops of chocolate ice cream.

I also ran 4.2 miles yesterday at the gym, at a pretty hard pace.

My running took on a new urgency this weekend. I did 3.25 miles on Sunday, and the 4.2 yesterday. My goal is to run about 16 miles this week. What I think is helping my running is I am more dedicated to my cross training. I am showing Mark how to use the machines at the gym to focus on different body parts. Last week we focused on the lower body - the glutes and legs. We were both a bit sore after that workout. We will do more of a total body workout this week.

My current weight is 212 lbs. I won't weigh myself for a couple of weeks, as I hate being a slave to the scale. I think it can raise you up, and kill you at the same time.

As for the training for the Indy Mini, Mark is looking good out there. His running is really kicking in. We talked about our plan for the race. I will be running with him, at whatever pace he decides. He is typically slower than I am, so no PR for me, but I knew that when I signed on.

My goal is to train for Philly later this year. I want to get under 2:45, and I think I have a great chance of doing it. Of course my chances improve as I get that weight down.

So I think I am a bit more on track, and not as depressed as I have been. Now I need to work on the mental aspect of this.

Charlie