Weight Watchers

This morning I took the plunge. I joined Weight Watchers! This is a trial period for me. I am giving myself 3 months of the online program to see what I can do. I've gained a lot of weight, and I feel bad, and unhealthy. So I needed to do this for myself.

Weight Watchers is based on a points system. According to my assessment, I can have 42 points a day. The more processed food, the higher in point total. Zero points for fruits and veggies. You can get extra points for being active.

This will help me be more accountable to myself. If I think it's working after 3 months, I will continue. I think though the 3 month trial is a good way to gauge success.

I will keep you all posted.

Charlie

How to Begin

Running is something we do all our lives. As kids we run to get from place to place, or in playing games or sports. As adults, the joke goes, we run if we're being chased. I think for those who don't run all their lives, it's a challenge to begin.

So how do you being to run? As most of you know I break it down to right foot, left foot, repeat. The truth is it's a bit more than that. It's deciding when to go outside for a run, or head to the gym. It's a matter of making sure you have proper shoes(don't underestimate this point). Figure out if you want to run for fun or health, or both!

Running can be intimidating. Don't let it gt to you. Yeah, I know those amazingly fit people in spandex and shorts look graceful. In the end, it doesn't matter what you look like. It matters that you do it. Go to that local running store and be fitted for shoes. Go to a park, a lakefront, a trail, or even your neighborhood and run a bit.

My best suggestion is start slowly. Sorry to tell you this, but unless you are  a gifted athlete, or Kenyan, you don't want to just jump into 5-10 mile runs. I started one mile at a time. I also started walking. So try running a couple minutes, and walking for one minute. Don't try to set land/speed records. If you think you are going to fast, simply talk out loud to yourself. If you are breathing heavy - you are going too fast. Not everyone breaks the 4 minute mile, so why are you trying?

Another suggestion.... if you have a secret lifelong goal to run a marathon, that's great. I suggest NOT jumping into that until you even see if you like running. Make a 5K your first goal. Trust me mile 18 in a long run or marathon is the wrong time to figure out you hate running, or hate running that distance. Build your miles, stamina, patience, and running in general. You'll know soon enough if you like running.

Have fun! Listen to music, or just run with the noise around you. It doesn't matter. If you got running shoes or a gift card for shoes this morning.... make plans to go for a run this week(if not today). Start slow and build, but above all - enjoy!

Merry Christmas!

Charlie

Running in a New Age

It's easy to pick on Millennials. They are typically viewed as not very social, all hooked into social media, and they don't understand any pop culture references. They have also turned the running world on its ear.

Running has been on a down turn of late. Race registrations are down. Running store business hasn't been as great. A minor panic has set in. Younger people simply don't want to just run, they want running to be a part of something. They want social runs. They want to Tweet from their activities. Taking a selfie at the finish line of a marathon is passe.

So what is in? Obstacle course runs are in. Relay races are in. People are searching for races which don't invest a lot of time training. They want to be challenged and have fun. I get it.

Don't cry for half and full marathons. I think their day is not done at all. Running, as most things in life, has cycles. It wasn't too long ago the minimal shoe was all the rage, and now people want maximum cushion - go figure.

The key is to stay on trend, but don't give up on the tried an true. Invest in those training programs, but also develop the fun stuff. Cheer on the mud runner, but also celebrate the marathoner. Pass the beer, and still have time to train couch to 5K. It's a balance.

Who knows, we may yet see a Beer Mile at the Olympics!

Charlie

Dyad 9

The Brooks Dyad 9 is now out, and I finally got a pair in my strange size 8.5 4E. Initially I was told it was a softer ride, and a wider fit. I've now run twice in them. I'm not too sure about either.

I think part of the problem is they have taken away a bit of the volume of the shoe. This is a continuing effort by shoe companies to make shoes lighter, so the mesh upper is closer to the foot - snugger fit. I find that feel irritates my foot. To offset this, I've re-laced the shoes, so it doesn't come down so closely to my foot(remember you don't have to have the lacing the way the company does it).

As far as the cushion goes, I'm feeling a firmness I haven't felt previously. No one will ever confuse this shoe for a soft cushy ride. I like a firmer feel, but this is feeling a bit too firm.

Do I like this version? Eh....it'll do for the moment. I have few options, though I am always willing to try something else. I wish I had different feet, and then the choice of shoes would be more wide open for me.

Charlie

My Success and the Future

For the last few years, the economy of the running store hasn't been great. Running is down, running stores are closing or the business is consolidating. The internet has been the running store of choice for a while. Yet I see optimism.

My success in running specialty has been built on the following principles: treat your customer as a friend, treat your staff as family, treat running as something special. Notice, I didn't put any fancy economic terms in that list of success.

I've sold thousands of dollars worth of shoes, socks, insoles, etc. over the years. I know how to build a sale. I know when I can and can't discount. I'me learning more and more about the every day economics of the business. None of that though means anything if you don't follow what I outlined in the last paragraph.

I'm told I have an outstanding way of dealing with customers. My interactions with customers are conversations. They are friendly, welcoming, and more importantly, they are focused on the person in front of me. I see this as no different than talking to a friend. If a friend comes to you and is sharing their goals, you listen, encourage and get excited with them. Well, I am the running friend when you come into the store.

While I've never paid anyone to be a friend in a store, I hire people who I can be friendly with, and treat them like family. These are the people making you money, and raising your sales numbers. You need to treat them well. As I get to know staff, I make sure I know as much as I can, so I can do things like celebrate birthdays with them, give them encouragement when they are running a race, teach them what I know, like a parent passing down knowledge to their child. Sometimes, you do become good friends, but that's a bonus.

Running IS something special. It's a way to get fit, relax, pray, release tension, it's whatever you want it to be. When I ask someone what they need shoes for, and they tell me, I talk to them about how cool, important, or interesting their reason is. I do this, because I love running, and I want to pass that love on. I joke all the time that, "I just sell the shoes." I do more than that though. I express a love for an activity I embrace.

In an era of less social interaction(I'm not counting social media), I think what I do may be old fashioned, but it's also refreshing. People seem happy that I am so involved with what they are doing. They want to share what they are doing, and I don't mean by clicking the share icon. I think there is still a desire for person to person interaction in a store that the internet can't do.

I realize the battle I have with the internet, but in the future, I will be using both face to face, and internet with my customers, and I will be successful then, as I am now.

So 10 years is under my belt, and I move ahead for the next decade. I look forward to it with excitement, a bit of nervousness, and some confidence that I will continue to be successful.

Charlie

10 Years? It's a Wonderful Life

Ten years ago this week, I was in a soul sucking, miserable, tiring, low paying, unappreciated at Macy's. I had started off two years earlier as holiday help, and kept me, simply to torture me I think. At the depths of despair,  I saw an ad which changed my life. Fleet Feet Sports Chicago was looking for enthusiastic people to work. While I wasn't feeling enthusiastic, I did love running, and why not work in a running store?

I interviewed with owner Dave Zimmer. It was one of those interviews where you came away thinking, "Man I want this so bad, I know I nailed the interview." On Friday Dec. 15, I had a shift at Macy's. I dreaded it, but I also knew Dave Zimmer told me he would call me that day to let me know if he wanted to hire me.

I headed to work, not dressed in my black suit and tie, I went to HR, and I told them I was quitting. The HR person said, "Don't you want to give two weeks notice? After all if you just quit you won't be eligible for rehire." I assured her that I didn't want to be rehired, and was sorry I was leaving in them in the lurch. As most of you know I am not a burning bridges guy, but this was one bridge, I splashed with gasoline, lit the match and ran like HELL out of there. On the way home I was nervous and excited.....I wanted this job!

Three hours later Dave called me. He said he knew it was the height of Christmas shopping, and maybe I could split time with Macy's, but he wanted to hire me, and when could I start. "Dave, I quite my job three hours ago, I could come over tomorrow and start," I said. He chuckled and told me Monday would be great, and I would be working at the Lincoln Square store. I started Monday, Dec. 18.  When I walked into the store that Monday and met Sarah Cathcart and Jeremy Schapiro, my adventure began.

By now many of you know the story....I worked with Fleet Feet Sports, then BlueMile, then Providence Running Company, and now Fleet Feet Sports again - the circle of life. You may know that I have worked with amazing people, many of who have become amazing friends. I have gotten to have experiences I never would have had, be it going to my first Boston Red Sox game at Fenway, courtesy of New Balance, or running the famed Hood to Coast Relay Race. I've met legends such as Meb Keflezghi, Dick Beardsley, Ryan Hall, Kara Goucher and Dean Karnazes.

The crux of my career has been meeting and working with runners and walkers of all types. I've learned people's stories. I've celebrated their race successes, and I've hugged them when things didn't go well. I've coached, counseled, partied, mourned, celebrated, advised, and any other thing you can imagine, with runners. That has also been my job.

I've had great highs, but I have also experienced painful lows in this career. Thank God for the friends I made along the way who reminded me who I was, and why I do what I do, or I might be doing something else now. I've resisted talking about the negative aspects of the work I have done, but there are people who know how bad things got.

I will say, the lowest point was when I had my heart attack in 2014, and my staff at BlueMile was advised not to contact me. Many of them still did, because that is what friends do, but it was a horrible point in my life where I could have used more support, and the powers that be decided to make my life worse. I am forever in debt to BlueMile Carmel team for being so wonderful.

I can't list everyone I want to here, and on Facebook, and if someone feels I slighted them, I'm sorry. There are hundreds of people I know, and I can't acknowledge all of them. Just know I am forever grateful for the role you played these last 10 years.

My next decade is being developed now. I am embarking on the new adventure of ownership. This time next year I could be anywhere, but for now I am learning and working in Carrboro, NC, and loving every minute of it. It feels like I am back home with Fleet Feet.

I would be remiss if I didn't thank one person in particular - my partner Mark. When Mark and I met nine years ago, he certainly didn't think he would be moving around like we have. He has been with me, and while he doesn't always understand what I do, he supports me and my goals(as long as it doesn't involve the state of Indiana ;-) ). Next year he and I celebrate a decade together, and I love him very much.

If I worked with you, you hold a special place in my heart. If I fit you for shoes, it was my pleasure and honor to work with you. If I trained you for a race, it was a privilege. If I handed you water on the Monon or on Blackstone Trail, it was so much fun to be out there with you, If you were my assistant manager, you are part of my family.

Thanks everyone it's been a wonderful life....here is to many more years to come.

Happy Running!

Charlie

#InItToFinishIt - Track Run

The weather in Carrboro today is stunning. Temps are in the low 60s, and Fall is in the air. I headed out to McDougle Middle School, where our No Boundaries group sometimes meets, and hit the track.  I had a goal of 2 miles, and 2 miles I did.

I have no expectation at this point. I am simply getting back into running after London. So out I went. My first mile felt comfortable. I didn't feel I was pushing it. I was thrilled to be on a flat surface, as flatness is not easy to find here in this area. Well imagine my surprise when I ran my first mile in 14:17.

I felt good, and I was weaving around little kids were using the track for their bike rides. Parents were also playing soccer with the kids in the infield. So this was a family environment. I had the music playing on my phone, so the kids appreciated Justin Timberlake as I went around them.

My second mile was slower but not by that much - 15:13. So yes I finished 2 miles in under 30 minutes, which for me is phenomenal. I'm working with my personal trainer for the half marathon, and at this moment all things are go to start and finish the half in March.

#ImInItToFinishIt

Charlie

Wanted: Stronger Heel

Note: The following is NOT about my normal running shoe.


The other day I spoke to a rep from a shoe vendor. They had asked me how I liked the shoes I had on my feet. I told them I liked them, but the problem I found was that the heel was weak, and because I supinate, I found the heel collapsed pretty quickly. In fact, if you were to look at the shoe right now, it would look like the Leaning Tower of Pisa. This was after two weeks of wear.

The rep looked at my shoe, and said, "Yeah, we use _____________ which is a soft material in the heel, so it will do that." I get it will do that, but how about getting some months under my belt before it happens. The rep was sympathetic, but added, "I'm sorry it didn't work for you, but that's how we are going to build the heel."

On a personal side, I felt that was an unsatisfactory answer, but I understood from the professional side. People want to feel "soft" under their feet. Since so many people break down the heel, I would like to see a shoe with a sturdier heel(kind of like my normal shoe).

My request to shoe companies is we supinators need shoes with stronger heels. Put the softer material elsewhere.

Charlie

Overcoming Being Underestimated

The other day I saw that a lady needed help, so I asked her how I could help her. She told me she was waiting for one of the women on staff to help her. Seeing that the woman she was talking about was busy with another customer, I said, "Well let's see what I can do to help you." She was game. She needed workout apparel, and didn't know if I knew enough about women's apparel.

I not only knew, but she really liked all of the selections I picked for her. She underestimated me, because I'm a man. It's ok. I get underestimated all the time. You have to be confident in what you do, and tackle the challenge of being underestimated.

How do you overcome this? You have to learn the products in your store. As a man, I don't know how  women's items fit, but I can sure ask, and I do. Female staff are always happy to help me with my questions. You can't be afraid to ask. If you don't know the answer when a customer asks, I think it's fine to tell them you don't know, but you will get an answer.  Depending on the customer, humor is ok. I've joked "from personal experience I can't answer that, but..." Most women are good humored, and know you don't have that experience.

For this customer, I got her set up with a fitting room, then while she was in there, I looked for other items. She liked the other items. I also did involved the female staff member, and we tagged team to help. Never be afraid to tag team. It shows how much you want to help the customer.

In the end, the customer was pleased with everything, and walked out with $472 worth of merchandise. She didn't think I could help her, but in the end, I not only helped her, but overcame the underestimation to do it, and she asked for my name for the future. I will be a go to person for her.

Study, be confident, and tag team....you can overcome being underestimated and be a success.

Charlie

The Next Step

While I was in London, I made the decision to not run the Philadelphia Half Marathon in November. My back was bothering me, and I had a sore achilles. I knew it would take me time to get back running, which I started up again last weekend. I'm working with my personal trainer or better stretches exercises I can do to strengthen apparently weak areas.

So what is doable for me? For the next few months, I would like to re-build my way to a half marathon. I'd like to do some 5Ks which I haven't done in some time. I would like to build my stamina.

I had a choice to make. I was sent an email reminding my I had a deferred entry to the NYC Half Marathon in March. I know my body can't take those hills without some serious training, so I am not going to run that race. Instead I am going to train for the Tobacco Road Half Marathon, which is the same weekend as the NYC race.

The course is "flat"(trust me for this area it's flat), local, and is more manageable for me. I'm going to develop a plan, and work with the trainer to get me there. I feel good about this step, as I think I can start and finish this race.

My theme for this training is #InItToFinishIt.

Who wants to come to NC and run this with me?

Charlie

The Conversation

One of the things I train any staff in a store, is how not to act like a sales person. Now when I say sales person, I'm thinking of the person in the store who is hovering, upselling, and acting like all they want to do is sell stuff. I believe the best sales people are the ones who know how to carry on a conversation.

When I work with a customer, I make sure I introduce myself. Hopefully they will do the same, but I can live with them not giving me their name. Next I ask why they have come in. Typically they want shoes, but really, I know there is more they want.

Example - a man comes in and tells me he needs new shoes, because he has decided to train for his first 5K.

I ask a series of questions. The surfaces he runs on, any leg or feet issues I need to know about, has he started training etc.. More important than me asking questions, I am listening. I'm an active listener, which means, I not only listen, I will repeat parts of it back so they understand I know what they are saying.  I will also ask non-running related questions, like how their day is going? Are they out doing errands?

I always want a customer to feel at ease and comfortable. They also feel free to ask me questions, and when I do I find ways to tie it to why they are in the store that day. I share my experiences, so they know that there is more than just shoes they need. All I do is introduce other non-shoes items(wicking socks, training programs, apparel, Superfeet, Body Glide, etc). If they don't buy those items that day, I'm ok with it, because they know there is a bit more than shoes to run comfortably.

A few months ago I got a call from a friend of mine who told me that former customers missed me, and what did I do to make them want to work with me. I told them all I have shared in this post, and then I said, I also let people know I care about what they are doing. If you don't really care that someone is training for a 5K, or trying to qualify for Boston, or whatever their goal is, then you are simply selling stuff. These people come back and share their races with me. They let me know if they PR'd, or if they had a struggle on the course that day. They ask about my running.  I celebrate with them. I commiserate with them. I'm their running friend.

It all goes back to the conversation you had with the individual who came to your store. You have to talk, listen and be present with them. That is how you succeed.

Charlie

The Lesson of No

I've told this story many times, but it applies to what I want to talk about today. A few years ago, when I interviewed to work for The Running Company(later BlueMile), the first question I was asked was, "At this point in your life, do you think you are still educatable?" Now, at first glance it's making reference to my age, which is insulting and if asked incorrectly is illegal. My answer was, "I never feel I know everything, I always think I have something to learn, so it doesn't matter what age a person is, they always have something to learn." 

In December I will have been in run specialty for 10 years. Every step of the way I have learned something new.  When I came to Fleet Feet for this leadership program, I made the conscious effort to be open anything. A few times my experience has been mentioned, and along the way someone has made the comment like, "But you know how this is." I do, but I want to learn, or in some cases re-learn something. It's an enriching and sometimes humbling experience, but it's important to come into what I'm doing thinking I DON'T know everything. 

I'd like to think that the previous experience has laid the foundation for what I learn now. One of the lessons which hit me has come over the last couple of week. It's about the word "No". We hate hearing NO from people. In sales we can equate the word with failure. Here's the lesson - it isn't failure. All the customer is saying is "No," not, "No, good God in Heaven are you a horrible person for recommending a sports bra."

Sports Bras! In my training at this moment, I am styling the area of sports bras and apparel. This products can be vital to the success of a running store, and it is also where running stores lack because sales people don't know how to address them. It is historically difficult for men to discuss bras, because we have this notion of bras as lingerie, something you get at Victoria's Secret. In run specialty it's equipment, and you have to view it as equipment. For women, it's as important as a pair of shoes. There are all kinds of health reasons women need to be in a good supportive bra, especially when you know that 8 out of 10 women are in the wrong size bra. 

In the last few weeks, I've realized what keeps most men and some sales women from mentioning bras is they hate to hear "No". If the woman tells you know - so what? She isn't screaming at you. She isn't calling the police because you are a pervert. She is simply saying "No". 

What most of us fail to realize is if you introduce a topic, and explain in a professional manner, the answer may be No at that moment, but the information is in their head, and they may realize later they do need a sports bra, and will be appreciative of the fact you raised the subject. 

In the last few weeks I have sold more sports bras than I ever have, because I raised the subject, and I worked in tag team with a female staff member to have the women professionally fit for a sports bra. A woman's face lit up when I suggested if it took her two years to replace her shoes, it might be time to replace her sports bra. She bought two bras. She was glad I mentioned it. 

I've had to learn that "No" is not a traumatic word in retail. A "No" can turn into a "Yes", but you don't know until you ask.

Charlie

Royal Parks Half Marathon

There is something to be said for a simply enjoyable run. That sums up the experience I had with the Royal Parks Foundation Half Marathon. I knew when I hurt my back the other day how the race might go, and I just wanted to make a good effort.

The morning was brilliantly sunny and cool, in the 50s. I thought it ideal for the day. We walked to the Hyde Park start area, with thousands of other runners on their way to tackle the 13.1 mile course. As we strolled by Buckingham Palace, Mark and I were the only people out, so we had the palace are all to ourselves, so if the Queen peeked out her bedroom window, she would have seen two Americans making their way to the start.

Hyde Park is simply lovely. Full of trees, flowers and various kinds of greenery, it is an ideal place to start a race. Mark and I parted as I headed to my corral, and waited for the start. While I was waiting I heard, "Boy you must have hated the Notre Dame game yesterday." It was a man in his 70s, wearing his University of Michigan outfit. I was in my ND outfit. We both had a good laugh that we came all the way to London to have a duel. His name was Jack, and Jack travels around the world, doing races like this. It's part of his retired life. We chatted while we waited for our turn at the start line, and then we were off.

Now, you know I hurt my back, but you don't know how. I stood up funny, and pulled a muscle in the lower back. The day before the race, I stayed off my feet as much as possible, and yesterday morning, my back felt tender, but not horrible. I tell you this, as it's important to understand how the race went.

As I said, we were off, and we come out of the park, heading towards Buckingham Palace, and then down along the Birdcage Walk towards Trafalgar Square. I went out feeling a bit winded, but not over hard. I wouldn't realize until later that I was going out too fast. My first mile was a 14:44. Remember, I had been training at a 16:00 pace, so this was too fast. I enjoyed the first mile, and then I got to mile 2.

Mile 2 I was feeling a slight pull on my back, and I called Mark to let him know how things were going. I told him I was concerned about how things we would go. He was encouraging, but told me to stop if I needed to.

My 5K time was around 50 minutes, so I knew now I was at a decent pace, I was doing my 5 min run/1 min walk interval. My back though was feeling strained beyond where it initially hurt. I decided at that point I wasn't going to finish. Once I had that in my head, I relaxed a bit, and was more at ease with the race.

The volunteers were outstanding, and I made a point of thanking as many as I could. They all asked where I was from, and were so cheerful. I joked with them, that I wasn't sure I was going to win. We all had a good laugh.

At mile 4, I let Mark know the race was done, but I was making it to him. He understood, and was worried I was depressed. I wasn't. Normally I would be.

Here's the thing. Two years ago I had a heart attack, and thought I might die. Then it took me a while to get back to running. Now here I was in London in a race. I decided to have fun and enjoy the race. I waved at tourists. Some would scramble across the street as I approached, and I yelled, "Careful now, I might run into you." I never was going to run into anyone. The run was simply enjoyable.

Would I rather have finished the race? Of course. Instead I went on a 5 mile run. I passed the major iconic spots in London, and I ended my race at Buckingham Palace. Good lord, what's not to love about that?

The rest of the day I stayed in bed, with a sore back, and very sore feet. Rest was the order of the day. Still, I hold my head high in regards this race. The course was terrific, the organization was outstanding and the volunteers were all fun. I would do this race over and over again.

This will be a great memory for me in my life. If I never do this race again, I will smile knowing what a happy day it turned out to be.

Charlie

The Day Before

Welcome to London. We've been here a couple days, and today is packet pickup. So that means tomorrow is the race.

London has been wonderful. It's Fall here, and it feel like it. Temps are in the 50s and 60s. The forecast for the race is 10% chance of rain, and around 50 at the start.

I haven't run here, but am feeling decent about tomorrow. We have visited parts of the course. I will definitely see the city and its icons.

One worry.... last night I stood up after sitting, and got a twinge in my back. It comes and goes, but when I've been up a while it's ok. I'm trying not to panic. It reminds me of what happened at the race in Appleton, WI a few years ago, my last long distance race, when I had to stop at mile 13. If it's the same tomorrow, at least the race ends around there. I'm being careful today, and keeping an eye on things.

The trip itself has been wonderful. We've been all over the city, Still looking for a decent cup of coffee, but I still have time. The people have been great. I've been here before, but Mark hasn't. I'm enjoying showing him places I've been to, and discovering places with him.

As I said, we have been around parts of the course. Flat is the word I would use, and I couldn't be happier about that. I haven't run on real flat in a long time. The course passes places, such as Buckingham Palace, Big Ben, Parliament, Trafalgar Square, and Hyde Park. So yes, I will see the city in it's glory.

Check back tomorrow for the race recap.

Charlie

T Minus One Week

As I write this, I will be around mile 6 of the Royal Parks Foundation Half Marathon next Sunday. Yes, this is real. It's happening.

I felt excited on my run yesterday as I thought about the coming week. Anyone who knows me knows I love to travel. Now I get to combine travel AND running? Oh my, that's just Heaven!

You may ask how is my running - "Charlie, how is your running?" Well to be honest, this is the least prepared for a half marathon I've ever been. Now that is an odd statement when you think about all the running I've done. I've not had a run beyond 6 miles in this training, and yet, I have to go for 7.1 miles more.

The thing is I feel very confident I can do this race. This race will require me to be smarter than normal. It all starts at the start line. I can't fly out of there. I can't bob and weave around folks. I have to stick to my run/walk interval. I actually I have to do what I've advised runners for a decade to do. Sometimes I'm a do as I say, not as I do runner(and really who isn't). So this is going to be a test.

My running over the last few weeks has been great for me. I've picked up speed, which is good. My body has felt good after runs. Only once I've felt like crap after a run. I credit a good portion of my success to my virtual running group with Kris and Andy. The three of us have a Facebook group, where we share our running. We talk about our intervals, how we felt on the run, how far, were there hills. Kris and Andy have the advantage of running together as they live in Indianapolis. I get to run vicariously with them. This group has been important for me as I feel a sense of accountability in my running. They will be sleeping during my race next week(or at least should be), but I will update them once I am done running.

Because I'm running in London, I do have one wish..... I wish Her Majesty would pop out onto the balcony and give us all a wave as we go around Buckingham Palace. I'd settle for William, Kate and Harry though.

I have one more run this week before we head off, and then am doing a group run in Hyde Park on Friday, then race day!

I will have updates during the time we are in London, so all of you get to share in the journey.

Charlie

10 Days to Go

So now the clock is really ticking down to my half marathon. I will be towing the line with about 16,000 other runners. It's beginning to feel real at this point. It's no longer this race down the road. It's now, the race down the lane, and I can see it.

This morning I thought about how the time difference may affect me. We are actually arriving a day earlier than Marathon Tours has with their package, so I could get used to the time change a bit quicker. Anyone recommend anything I can do to make it easier?

Before I board the plane, I need to really figure how to use the GO PRO Mark got me for Christmas. It was races like this and trips like this is why I wanted it. Now I got to use the darned thing.

I have to laugh, I told someone(who clearly doesn't know running) what was coming up. He asked, "Are you doing it in one day?" I assured him I could do it in one day. Not sure what he thought a half marathon is.

Must remember to send Queen Elizabeth a note that I will be running by the palace, and she needs to come out onto the balcony and give me a wave.....or Harry. :-)

Charlie

What This Means

As most of you know I suffered a heart attack in 2014. One of my goals in rehab was to start running again. I didn't know what I would do if I couldn't run again. Since the heart attack I have slowly gotten back to running, and have had some stumbles with races I entered, but could not run.

The Royal Parks Foundation Half Marathon represents a return for me, to the running I enjoy doing. I enjoy getting out there and getting the miles in. Am I going to be the pre-heart attack runner I was? Not this race. This race is about getting to the start line, and getting the race done. That will be my victory.

When you go through an ordeal such as a heart attack, you do think about what changes lie ahead. My fear was some doctor telling my never to run again. On the contrary, it was running which prevented my attack from being worse, so the doctor gave me specific precautions to take, but I could run.

My training has not been perfect. The important thing is I have gone out there and run. It may not be fast. It may not be pretty, but I got out there and did what I needed to do.

Running this race means the world to me. It's my running soul being released again. It's the self confidence that I CAN do this.

This is a race where I will be pretty much on my own. Mark will be there, but not sure how that will play out. I'm fine with it being the road vs me. Who knows maybe the Queen will pop out on the balcony and give me a wave.

Looking forward to running this race and feeling whole again.

Charlie

Two Weeks Until London

By this time in two weeks I will be done with the the Royal Parks Foundation Half Marathon. I will have hobbled back to the hotel, had a shower, and asks Mark to massage my legs and feet, because I am pretty sure pain will be the name of the game, but I will be done, and have a medal to show for it.

I've thought a lot about how to plan this race, based on the lack of training I've had. I'm pretty sure I can finish in 3 1/2 hours. My time over the summer has improved a great deal, so I know at this point how many miles in an hour I can cover. The first hour of the race isn't as important to me as the second hour. This is where I will be tested as I try to keep on pace.

My nutrition and hydration is set. I have Nuun and Honey Stinger Gels ready to go. This has been the go to plan from the start of training, and there is no need to change things up.

Because Mark and I don't know London, I'm not sure how to plan for him to meet me on the course, but we have two weeks to figure that out. If we can't manage that, I'm fine seeing him back in Hyde Park when I get to the finish.

I'm taking music. I have mostly trained without music, but I think I will need it more in the later stages of the race as I mentally fatigue.

I have my race shoes set, and have been running in them already. Dyads are my go to shoe, and they haven't let me down.

The weather at this point is 40s in the early morning, 60s during the day. The race starts at 9am, so I am assuming starting temps will be in the 50s. Because it is London, never discount rain(my running arch nemesis).

I think I'm set, just need to keep running and getting ready.

Charlie

It's Different

As I have been going through my training in the last few weeks, I have been confronted with how I've done business for the last few years. During my classes, talks, meetings, my initial thought has been, "Wow, look what I did wrong." Since I am my own worst critic, I did beat myself up a couple times for what I initially thought were mistakes I made. They weren't.

For the last five years, I've followed the rules, and guidelines set for me, which in the end is different than what I am learning now. That's an important distinction for me. I only thought it was wrong, because I knew how I wanted to do things, but did not feel empowered to do what I wanted to do.

People always talk about common sense; I do too. The funny thing is, common sense isn't so common. So during my last few years, as I thought, "Well isn't common sense that I do this?" It wasn't to someone else.

I going through a 2-day workshop on marketing, which is an eye-opening experience for me. I've learned a lot about the types of customers who shop, and how to market to those different types. I've learned about how you market speaks to how you view yourself, your business, and the people you want to attract. I was provided examples of marketing that was not how we do business, and I had a common sense moment, but in reality, "it's different." Those other business market based on who they are, and there are clearly markets for those businesses. It's just a matter of who you are, and how you do business.

As I move forward in this process, I have to figure who I am, how I want to represent myself and my company, and who my customer is. It will be my common sense, and it will be different from competitors. In the end, I trust it will be successful.

Charlie

18 Days

We are 18 days away from race day in London. Things are going ok. Keep in mind, I am managing expectations for everyone on this race. The accomplishment will be doing it. The competitive side of me isn't happy that I'm not faster or stronger at this point. The more sensible side this is a baseline for future races.

I feel good. My running has gone well. I've been consistent in my pacing, which has never been a strong suit for me. I think the hydration and nutrition plan is good. I've transitioned over to the shoes I'll be wearing on race day. Not sure what to wear yet.

Long range weather says an average of 40+ degrees at night, 60s during the day, so on paper it appears to be ideal. So far scant mention of rain. I like all of that.

We have our travel papers and itinerary. I'm always excited to travel, so when the papers came, I got pumped and even more excited. Passports are in order. Mark's brother will dog/house sit. Friday loves David, so she gets a vacation too.

All in all, things are good as we count down to race day.

Charlie

Joy

My last post was about regret. This post will take us in the other direction. Let's talk about joy today, because that is what I am feeling.

My running for the last few years has been lacking, or lackluster, to say the least. I felt my heart wasn't in it. I would have work drama weighing on me. I would have a heart attack. I would be depressed. No matter what it was, my running just sucked. I barely wanted to run sometimes.

I now look forward to my runs. I feel agitated on the days I can't or don't run. I feel focused and happy about the running community.

This is what happens when you get into a positive environment. Carrboro has been such an emotional and physical boost for me. I just feel out and out happy. Mark and I did the right thing. First thing we did here was join a gym, get into personal training, and started taking better care of our bodies. We are surrounded by more organic food places than you can shake a farm at. So the food we are eating is better. More importantly, we are in a pretty happy community. Carrboro is a place people gladly seem to come to and enjoy.

From a running standpoint, I am surround by very upbeat runners, who are eager to give each other advice, go for a run with each other, and really encourage. I've stopped apologizing for my lack of speed, because people are just encouraging to step out and run - no matter the pace.

I'm a realist, so I know there will be down periods, and eventually we will move, but for now, it's great to have the joy back. It makes getting ready for London and Philly all the more enjoyable.

Charlie

If Only.....

There have been many things I've been able to do with running. I've gone from running a few blocks to running a marathon. There are two things though I haven't done, and sadly won't be able to do. I would have liked to try an ultra marathon, and really do trail runs. Now, before some of you jump in, and say, "Nonsense Charlie, you can do it!" No, I can't. 

Being born with the feet I have, and the "corrective" surgeries I had do not enable me to run those. Running a marathon is extremely hard on my feet, so I just can't imagine doing 1 mile more. Still I fantasize about running The Comrades Marathon in South Africa, and how awesome that would be.

Trail running though is a tougher one for me. The folks that run these, run through some of the most stunning parts of our country and world. When I see those amazing "Runner's World" pictures, I get very envious, and wish I could run through a rocky area, or through redwood forests. 

Because of the rigid nature of my feet, it's difficult enough to run on a slant, but up and down hills, stepping on rocks and stumps would be torture for me Who knows, maybe my next life I get to come back as a Dean Karnazes runner. 

Normally I can live with my running limitations. There are the times though I talk to these runners, and I hang on their every word, because I want to do those runs so bad. A co-worker of mine asked me this week if I'd like to go on a trail run he was planning in the Blue Ridge Mountains. Sniff.....no.

Don't get me wrong, I love the running I do, and were I run. There is a difference though between running on a street, dodging cars, and running through a forest. 

I try to have few regrets, but I do regret I couldn't run these runs.

Charlie

Passing the Salt

Since my heart attack in 2014, I have been pretty careful about my Sodium intake. What to do during running long distances though, as we lose sodium? According to Matt Fitzgerald, who has written quite a bit on nutrition and sports:

Sodium is said to assist hydration in two ways. First, it's believed to increase the rate of fluid absorption from the gut into the bloodstream. And faster fluid absorption means faster hydration and less dehydration. 

However, according to a pair of studies from the University of Iowa, sodium only increases the rate of fluid absorption if the fluid doesn't also contain carbohydrate. If the fluid doescontain carbohydrate -- as most sports drinks do -- the amount of sodium contained in the drink (or consumed with the drink, in the case of salt tablets) has no effect on the absorption rate. The carbohydrate itself maximizes the rate of fluid absorption. 

The second purported benefit of sodium with regard to hydration is that it helps athletes maintain a higher blood volume, which in turn keeps body temperature and heart rate from rising during prolonged exercise. Research has shown that sodium does indeed have these effects. However, a South African study found that a high-sodium sports drink was no more effective than a low-sodium sports drink in regulating body temperature and preventing "cardiac drift" (rising heart rate during prolonged exercise).

So basically, what I take on a run should do the trick, without any harm. I use Nuun on runs. I swear by it. One tablet contains 320mg of Sodium. I limit my Sodium intake to around 2000mg a day. Since I am sweating out the Sodium on the long runs, I'm not too concerned about what I'm taking at the time, as I know I will lose it. Still I want to be aware of what I am taking in, because the gels or other products I take have Sodium as well.  Now, I am talking about longer runs, by that I mean any run over an hour. Shorter runs don't require me to replace as much as I do during a half marathon. 

I get asked about Salt tablets. I would say if you are someone who is sweating tremendously during runs, and are very worried about cramping, then yes, take those. For most of us though, what we get to electrolyte replacement drinks and sport drinks should be enough.

My rule of thumb of anything you are taking for running or exercise, read the nutritional information, and always ask a doctor what is appropriate if you have concerns.

Charlie

Your Local Running Store

When I get asked what I do for work, and I explain I am in running specialty, I sometimes get a confused look. Running? Yes, running. You mean like shoes? Shoes, apparel, accessories, etc.. Hmmmm they have store for that? Yes they do. You get the gist.

Many runners go to running stores, many don't. Of course it's my business to get you to a running store. If you haven't been, what can you expect? If it's a good store, you can expect a judgement free zone, knowledgable people who will fit you for shoes, sports bras, apparel, and make recommendations to make your running better.

Now I know some of you think Dick's can help with this. No, not really. The fine folks at a store like Dick's are not trained as a running specialty store associate is trained. They know the brands and the what shoes they are. Rarely do they understand the mechanics of running or the shoes. Typically they don't know how to do a gait analysis, to assess your needs. Now this doesn't make them bad people. It just is not the place to go for your running needs and expertise.

Your local running store usually has social runs, so you can go out with a group of people for a run. The runs are casual, so no need to bring your Olympic speed. Some stores offer training programs to help you attain your 5K to Ultra Marathon goals. The staffs of the stores know a ton of running things, so use them as a resource.

If you haven't been to your local running store, head over, meet the folks, and become acquainted with them. I think you'll love it.

Charlie

The New Direction

Several people have asked me what is my new job like? What am I doing? All week I've said things like, "I'm going to work," or "I'm at work." The truth is, this isn't work, and it's not quite a job. I sum it up to be part work, part college, part internship. 

A few years ago, I was asked a veiled age question in an interview(my interview with BlueMile), "Do you think at this point in your life you are still educatable? " (I doubt that's a real word. The answer then was yes, and the answer now is yes. I've been confronted with a lot of things in the last week which challenge what I did, not only in Indianapolis, but in Providence as well. This isn't to say I was doing anything wrong, but what I could have done differently. So this program I'm in, is a try learning experience. What a thrill that as I am in my 10th year in this industry, I am still learning things.

I've been asked a good many times, "How did you do this.....?" I'm fine answering those questions, but I want to break away from that, because this is a new direction for me. This is a path which is going to lead me to new and exciting places in running specialty. 

My day is divided between being in a store, and being in the corporate office. I'm enjoying both experiences. I get to be part of meetings, I'm exposed to Fleet Feet Operating Partners around the country. I'm learning how there is a way to do things, but you can improvise and find what works for you. I'm challenged in what makes sense for a business. 

Now, I know there are pitfalls ahead. I know there are things that won't work for me, but what is great about the process I'm going through is, I'm being given tools to succeed, and am being set for success. I don't feel there is a top down, do this, or suffer the consequences attitude going on. This is a great direction for me, and am glad I made this jump.

Charlie

Coming Up Short

When a run doesn't go your way, it's important not to beat yourself up over it. Historically I beat myself up over a bad run. Now, as I talk about today's run, I'm not calling it a bad run, it just didn't go as I hoped.

The goal was to run 2 hours. The end result was a 1:20 run. This is the same amount of time I ran last week. I did improve my milage I ran 4.9 miles during the time frame, which was up slightly from last week. That's a positive of sorts.

My first 20 minutes, I ran conservatively. I decided to take it up a notch in the next 20 minute segment. That was my mistake. I pushed to hard, and I needed to sit back and wait. Of course, it's difficult to do that on a treadmill, as you get board with one speed setting for a prolonged period of time.  You get bored. Now granted I won't be bored in London or Philadelphia. Still you have to be patient when running, so you can conserve energy.

At the 1 hour mark, I felt decent, but not as strong as I wanted. I pushed ahead though. After running harder in the first hour, I decided to pull back a bit in the last 20 minute segment. The problem is I lost everything 10 minutes in, and I knew it was going to be a shorter day. I made myself hang in there, and finished the last 10 minutes.

So I'm not upset about the day. I wish I had been a bit smarter. Next week is another opportunity.

Charlie

30 Days Until London

The clock is now ticking down to race day. We are 30 days from race day. A good time to check in and see how I am doing.

Running is going well. Most of my runs have been on the treadmill, which ordinarily I advise not to do, but with heat and the hills in this area, I need the flatness of the treadmill to accomplish the training I need to do.

At this point I am hovering around a 16 min/mile. At the start of training I was a 16:50+ min/mile, so I have improved significantly. As long as I maintain that pace, I can have a solid race.

I feel stronger as a runner. It helps that I have incorporated personal training into my routine. My trainer Rob is getting be to work on my balance and will later add strength. So far I like the results.

The mental challenge is how to get through a long race. Again, this is where my long run plan has helped. I break down my runs into 20 minute increments. Now obviously I can't take a 1-2 minute break every 20 minutes, but I can do a bit longer walk to give some of the running muscles a break. My run/walk intervals right now are 5 min run/1 min walk. This also helps with the 20 minute segments. My mind feels more at ease if I think I get it to thinking I am running 20 minutes at a time, instead of 3+ hours. That just seems long and daunting.

My nutrition and hydration on the run has been Honey Stinger gels and Nuun. This is a good combination for me. I take the Honey Stinger Gold, which to me is just honey. YUM! Nuun is so much better than sports drink.

We have received all our travel documents. I know when to get my packet in London, and really all I will need to do is the run.

Tomorrow is an excellent test to see where I am, as I am planning a 2 hour run. 30 days.....

Charlie

No Boundaries - People Coming Together

When I worked for Fleet Feet in Chicago, I had the joy of coaching the No Boundaries program, which is a beginning running program. I don't like to use Couch to 5K to describe it, but it is similar to those programs. Now that I am working at Fleet Feet again, I had the honor to join the No Boundaries group last night, as they gear up for a 5K later this month.

About 30 people met at a local school, and headed out on  2.5 mile run/walk. Because I'm the slow one these days, I didn't get to interact with too many of the folks, but the ones I did run and walk with were all enthusiastic and excited to be out and being active.

Groups like this encourage not just running and walking, but friendships. I loved listening to people just talk about their lives as they went on the run. This is how we build a community, runners coming together for the joy of running.

I have no doubt that a good many of these people didn't know each other prior to this group, and now they have friends.

It's amazing how running can change a person's life.

Charlie

Confidence

A month ago, heck a week ago, I didn't feel confident about the half coming up.  As someone who is horribly out of shape, I would probably tell me, if I came into my store, that I shouldn't run the race. Yeah.....like I'd listen to that guy.  I feel better now. I feel I can do this race.

Now, let's not confuse this for doing the race the way I would like to. I am confident though that I can finish the race. What has changed? Life has settled down a bit, now that we have moved. I have a better routine. I go to the gym, and I am training.

While I have a long way to go before I'm in the shape I would like to be, I'm ok with how I feel, and that has boosted my confidence. I also am being held accountable by my friends Kris and Andy(not sure if they knew that). We Facebook message our running, and I think that has helped me a great deal. Now if I could just Face Time during the race....on second thought, I better just run it.

Never underestimate support from others in your run. Running can be solitary to the point of lonely, and I think it helps to have support, be it running support, moral support, or just a simple, "Atta boy!" Support is more than who comes out to cheer you on, or help you at a race. It's the spouse who understands why you are getting up at 5 am to go for a run, or the friend who gets that you head out for a 5 miler after work instead of cocktails with them. Support helps breed confidence in yourself.

This week I start work, so that adds a wrinkle to the training. It means I have to really lay out an organized plan for my runs and workouts. The goal at the end of the week is to run for close to 2 hours Today I am confident I can do that.

Charlie

Steady Pace Long Run

Today as I headed to the gym for my long run, my goal was to run 80 minutes. Second goal was to run at a fairly even pace. A little over a month until the half marathon, and I knew I had to keep things manageable and on an even keel.

First 20 minutes - 1.21 miles - 16:31 pace
Second 20 minutes - 1.22 miles 16:23 pace
Third 20 minutes - 1.22 miles 16:23 pace
Fourth 20 minutes - 1.21 miles 16:31 pace

Overall for the 80 minutes, I ran 4.86 miles at a 16:28 pace.

On the treadmill, I made sure I wasn't running beyond what I could do, but I did notice I am able to sustain faster paces for longer periods of time. The last 20 minute period, I went out slower than I had, and then picked things up the last 3 minutes of the run. This was the toughest part of the run, as I was beginning to have those self-defeating thoughts come in. I kept telling myself "It's just a 20 minute run, now just finish it." So I felt glad to break through that.

Very pleased with today's run. The work I did at the gym this week laid the foundation for today's run. Now the tricky part, I begin work this week, so I have to balance the work load and the training. Goal for next week's long run is to approach a 2 hour run.

Charlie

Royal Parks Half - The Course

As the race is a little over a month away, I thought I would share what I will be seeing on the course. Every time I see this, I get a bit more excited.

Charlie

It's All About Balance

Today was our first training session at the gym with Rob. The focus was on balance. Rob told us balance is something that doesn't get a lot of attention in training or workouts, but it is so important when building a strong core to have balance.

Balance for me is tricky because of my feet issues. I was game though, and I was doing the best I could with the various exercises. I even managed a few seconds without touching the post next to me. Rob assured me that in time I won't use the post as much. For me it's a believe it when I see it.

Runners need good balance, because it helps with form. You don't want to be hunched forward, or leaning back. You want to be straight-ish with the slightest lean forward, but not throwing your butt out behind you.

Following the workout, I hit the treadmill for a quicker mile. By quicker, I mean I wanted a faster pace. Mission accomplished as I ran a 16:16 min/mile.

A good first session. Looking forward to the next six months with Rob.

Charlie

Who We Are

My former boss, Dave Zimmer, and I share a Capraesque love of running and how we view it. To be honest, I wish more people in the running industry shared that view, and worked from that standpoint. The running store is more than a place for shoes, shorts, socks and Body Glide. It is where you go to get inspiration, advice, have running geek out talks, and share info. We in the industry are more than sales people. We are a runner's friend - it's who we are.

Over the years people have been very kind to thank me for helping them, giving advice, inspiring them, being in their corner, etc.. Here's the deal, I thought all of that was expected of me. I took it as "just doing my job."

Now I know a good many folks who work in the industry just see it as a paycheck, and a job. I feel bad for those folks, because they are missing out on some incredible experiences. Runners come to us, because we have value to them. It's who we are.

You can have the best marketing plan. You can have terrific online presence. You can have great sales people. None of that matters if you don't have heart in your business, and you share that heart with your customers. Having a heart and sharing it is also who we are. Those who don't recognize that are not very successful, IMHO.

You can have all the money in the world, but if you didn't love what you did, or how you shared that love, then all you have is money and no joy. My friends, it is true, money does not buy happiness.

To my fellow running specialty folks, remember who you are. You are part of a special group who loves running, has a heart, and can share that love and joy with customers daily. It is who we are.

Charlie

A More Tactical Long Run

Today I headed for the gym for my long run, and I decided to run in 20 minute intervals for a total of 1 hour of running. I felt that being on the treadmill, I need to make it manageable in my head to do this. So breaking it down into 3 mini runs made sense to me.

First 20 minute run I ran 1.19 miles. I started slow, and I forced myself to stay at a slower pace for this first block of time. My mistake is always going too fast at the start. To be honest, I felt like the 20 minutes would never end.

Next 20 minutes I did 1.20 miles. I went a bit faster. I started the first runs at a 3.6 on the treadmill, and got up to a 3.7. During this block of time, I pretty much stayed at the 3.7 mph on the treadmill, doing a 5 min/1 min run/walk.

For the last 20 minutes, I alternated between a 3.7 and a 3.8 mph, and finished with 1.24 miles, for an overall total of 3.63 miles in an hour. I was tired at the end, but pleased with the run.

A woman came up to me when I was in my last 7 minutes and asked, "Didn't I see you here an hour ago?" I told her I was running for an hour. She told me she teaches yoga and was impressed I ran the duration of her class, and I needed to keep up the good work. I gave her a thumbs up.

All in all a good day. I really think when you run longer distances, you need to keep it manageable in your head, and not think about the total you have to do. Making me do 3 blocks of 20 minute runs helped me mentally. Next week is to do 1 1/2 hours, and break that up into 3 minute blacks.

Charlie

A Different Burger

Today Mark and I went out to lunch. Typically finding something healthy while going out is a problem. Whole Foods is a problem solver. If you haven't been to a local Whole Foods which offers a food bar, or similar offerings, you are missing out. At the local Whole Foods, they have a burger bar, and one of the items is Cauliflower Burgers. I was intrigued.

I asked the woman at the counter about them, and she said, "Well if you like Cauliflower, then you might like this." Not a ringing endorsement, then she told me she normally doesn't work that area and got the cook. He seemed thrilled that someone asked about this burger. He asked me how I like to have my burgers. I told him with ketchup. He said, "And?" I told him, I'm boring when it comes to burgers. He laughed, and assured me I could have it any way I would like, and it would be fine.

The burger is fried, which I felt took some of the health away from it, but he told me what the breading was, and it wasn't anything too harmful. The burger was a double patty - not bad for $8. I seemed all pleased with myself as I headed to the table to give this a try.

I took a bite...and it was softer than what I expecting. Then again I'm not sure how firm it could be. Was it tasty? Yes it was. I really enjoyed it, and found it a nice change of pace. Now to be sure, it will never replace an Angus Beef hamburger, but when I want a burger, but don't want to be weighed down by it, then this is a great choice.

Any other good burger suggestions?

Charlie

Where I Am

Today Mark and I headed to the gym for an assessment of our bodies, and what steps we need to take to get back into shape. Currently I weigh 272 lbs. Those who know me, know I am so depressed about this. This is about the weight I was when I had my heart attack, and now I am back in bad shape.

I am 1 1/2 months from a half marathon that I won't do well in, and I know that. I'm going to do it though, and I am going to work my way through it. I'm going to work my way to a healthier life again.

Mentally the last year has taken a horrible toll on me, and I took to food to fight my way through it. So many harsh negative voices in my head in the last year, telling me what I failure I was. This is has been part of my grieving process since my dad died. I tried to get counseling, but the counselor I saw told me he thought I was just going through normal grief, and didn't need any help. Thanks for nothing buddy.

I've had a series of nightmares over the last year, all about beating me down. As I wrote over a year ago, my dad and I did not have an easy relationship, and this year I have very much felt the pain of that relationship.

I'm done.

Today in meeting with a trainer, I saw the start of something which I believe will be positive for me. I'm going to tackle my mental problem through the physical. The trainer we have is someone who understands everyone is different, and tailors a plan based on what the person can do, what the "norm" is. Mark and I really liked that.

I'm looking ahead to next year, understanding that what I am doing takes time and hard work. I know London and Philly will not be my best efforts, but they will be my best efforts for where I am right now.

There is no goal weight, as that is an illusion to me. There is a goal feeling of health and happiness I want to attain, and I will know when I am there.

I am sharing this journey with you, and I hope you will follow, ask questions, contribute.

I have a new town, new job, and a fresh start, and it's time to get it going. That is where I am.

Charlie

What Have I Learned?

I left Providence Running Company at the end of April, and have been on my break as I get ready to work for Fleet Feet. I've had time to do some thinking about what lessons learned from this experience in Rhode Island. So it's time to share what I learned(or re-learned) .....

1) Know your customer. I will be a tad critical of my former employer in this aspect, you really need to know who your customer is. You need to know what they use, and what they don't use. If you truly are the nimble company you claim to be, then you have to listen to your front line staff is working with the customer day in and day out. I think my former employer used to know, but as they hire more and more non-running industry, or related people, they are getting away from really knowing what is needed. Market analysis can only tell you part of the story.

2) Put your money where your mouth is, or it's just talk. There is so much I wanted to do in the community, but my hands were continually tied. Rhode Island is a community of who you know. I came here not knowing anyone, and I needed time to get into to community and meet face to face with businesses, organizations and people. I was not allowed that time. I was told at one point, "Just make phone calls." In the age of social media, and less interaction, I get what I was told, but still a lot of business gets done face to face. People want to know the person they are dealing with. You can tell a story much better one on one, or in small groups, then a conference call. Invest in your community be being part of the community.

3) Not every idea is a great one. Case in point - in store events. Lord knows I tried, but time and time again, I would only get one or two people. Scavenger Hunts, Chili Runs, Wine Runs, can be great ideas, in this case, they weren't. I attribute to not knowing 100% my first two points above as part of the reason for the failures. I also think I didn't think them all the way through.

4) Organization - I've been better organized, and I feel I somehow dropped the ball on not being as organized as I have been. Note to self....a file cabinet it there for a reason.

5) Not Everything is a Battle - my former peers would tell you, quite a bit upset me. I'm known as a choose your battles guy, but when I was confronted in incompetence, everything was a battle for me. It added stress to my life, and made my workplace not as fun.

6) Always be helpful - this was a re-learn. I always wanted to help my staff, my peers, my company. Offering assistance in the long run helps you. It's like good karma, you build it, and things have a way of working out for you.

I'm sure there are a few more lessons, but these immediately came to mind. Now I move on to Carrboro refreshed, happy, and excited. Clean slates are a good thing.

Charlie

Heat and Training

I've been fairly upbeat about my running and training for the Fall races, but I haven't been totally honest with myself until yesterday's run. My body isn't ready for a marathon. I can certainly do a half marathon, and I feel I am on track for that, and will be a success. The heat though is hindering my ability to train for a full.

After my heart attack, the doctor told me I could run, but warned me about running in heat. So with that in mind, I have been holding back my miles because of the very hot Summer we are having. I get up pre-dawn to make sure I'm not running in the heat, but remember, as you run your body temperature rises. So a 75 degree morning, feels like a 90 degree morning, and that isn't good for me.

Now, you would be correct in reminding me that I am moving South, and it will be warm there too. Yes, this is true, but I can make adjustments to my racing schedule. I can train for Spring races, and train through the Fall/Winter without too much trouble.

What this means for this year is I will run the half in London, and then I will run a half in Philadelphia, instead of the full. The organizers in Philly allowed me to do this, and I feel good about it.

Yesterday's run was a tough one. At one point I felt I wanted to throw up, and I ended it the run 2.5 miles into it. On the walk home, I thought about all of this, and how the heat has limited my ability to run longer distances of 10-12 miles. I don't want to do anything to damage my health, so it's better to run smarter in the heat, and that means shorter distances. By the time October is here, I will have enough miles and stamina to do the half in London, and then be even better in November for Philadelphia.

Word of caution to runners....

Every day I see runners heading out in the middle of the day, when the heat is the worst. They are running hard, and I don't see any hydration around them. This is dangerous, and I urge all runners to run with hydration during the Summer. If possible, run early morning, or early evening. If you have to run mid-day, be smart about it.

Charlie

Do You Run to Prove You Run?

I'm known as a run/walk guy. I run for a few minutes, then I walk a minute or so. I've done this since the dawn of my running life. There is something else I've done. When I come upon another runner, and I've been walking, I start to run. Yes, it's stupid. I do this to "prove" I run.

I said that was stupid right? I think because I get asked all the time in stores, "You run?" I feel I have to prove myself out on the road. I don't want another runner to think I don't run. God forbid I be a walker, or a run/walk person.

The truth is, no one is really taking notice of my running, they're into their run. I think we get a sense of how we are perceived when we run. I think this because of the number of times people tell me they think their form is wrong, or they don't look like a "serious" runner.

I have to remember, and I think this is good advice to anyone else going through this, no one cares how you run, because, quite simply it's right foot, left foot, repeat. If someone cares how you run, then they are one of two kinds of people: a coach who wants to help you improve you running, or some petty minded people.

In all my years of running, I've gotten hundreds of thumbs ups, attaboys, and a great deal of encouragement. In that same time, I've only been heckled or bothered once. My friend Bob, who ran with me in Indy at a pretty wet half marathon will remember his yelling back at the heckler.

So stop proving you run....you don't need to prove it to anyone. All you need to do is run.

Charlie

Targets

This morning was a speed workout. I ran two miles with a goal of cutting down my time. One of the things I do during a run like this is pick targets, and then pick up the pace to get to it. In today's case, there was a man walking down the street. He was a block and a half ahead, and I decided I would pick a place to overtake him and go.

I got the target, and the goal to hit, and off I went. The man was walking at a brisk pace, so I knew I had to pick up my pace. Success, I edged him out at the "finish line" I set. My reward was the 1st mile and 2nd mile were almost even paces. Seconds separated them.

When I ran in Chicago, I would pick a block, and mentally do a countdown to get to the end of that block, and off I would go. Targets can help you achieve the speed goals you want. This is something you call upon yourself to do on race day, when you need that burst of speed.

During races I try to stay with someone in the crowd, and then decide when I want to get up to them. I don't race people in a race, but I want to at least get to a pace where I am along side them.

Race prep took a hit while I've been traveling, but I feel I am still on track for both Fall races.

Charlie

The Town to Myself

This morning, it was about 75 degrees as I headed out of the hotel to run through Carrboro and Chapel Hill. It was 6am, and I started on a bike/run trail in Carrboro. No one else was out. I had the town to myself.

I've never really run in such solitude in a town. This isn't like a trail, where it's you an nature. This is a sleepy little town of almost 20,000, and you have it all to yourself as the sun rises. Well, there was one other person. A police officer sat in his car by the trail as I started. We have good morning to each other, and then I was off.

Carrboro is adjacent to Chapel Hill, so within a half mile I was in Chapel Hill. I sometimes ran on the road, and sometimes on the brick walk. I think I prefer the road. Soon I was on the campus of the University of North Carolina. Again, I had it all to myself. A car would go by, but not one was out and about.

As the Sun rose, I could feel the heat get more intense. The smells in the air were the flowering plants and trees which are in full bloom right now. It was heavenly.

Once I was in the middle of the campus, signs of life began to appear. People on their way to open restaurants or cafes mostly. Each one wished me a good morning. Homeless people all acknowledged me. One guy said, "There you go, keep doing it." I gave him a thumbs up.

My route covered close to 3 miles today. Very hilly, VERY! I walked more than I like, but as I get more accustomed to the hills, I'll do better with them.

Soon I will live here, and I will create some wonderful routes, but nothing will top the solitude of this morning's run.

Charlie

A Magical Place

In sports there are magical places where great achievements happen. In football, places like Lambeau Field, Notre Dame Stadium, or the L.A. Coliseum come to mind. In basketball, Madison Square Garden is legendary arena. In golf, teeing it up at Augusta or St. Andrews is hallowed ground. For runners there are few places which are magical for them. In this country, Hayward Field, in Eugene, OR is THE place. 

Eugene bills itself as Tracktown USA, and that is a pretty apt name. The University of Oregon is famous for their track teams, most notably under the coaching of the legendary Bill Bowerman in the 60's and 70s. Hayward Field is where Steve Prefontaine killed the competition meet after meet. Olympic Trials(such as the current one) and World Championships have been held here. The crowds who attend know track and field, and winning here, you get a heroes applause.

Last year, during my Hood to Coast adventure, I had the honor to tour Hayward Field. From the outside, it's a very unassuming place. It's not a bowl stadium, though I believe there are plans to make it more that way. It is awash in the university's colors of green and yellow. The seats are bleachers. There is very much a bygone era feel to the stadium. 

Stepping onto the track though is where the magic happens. After a few steps, I felt very much like I was in a land of the giants. On this track Pre wowed the crowds. Nick Symmonds had masterful come from behind wins here. Shalane Flannigan dominated here. The world's fastest men cemented their status here. Anyone who is anyone in track has been on the track, and now I was on the track. So what did I do? I ran. 

To be fair, it wasn't a good run. I was holding my smartphone, and recording it, so there would be proof  ran there. Still, in my mind, I was ahead of Pre, and holding him off as I crossed the finish line, winning the race. 

In my life there have been to places I've ran which held special meaning for me. One was finishing on the 50 yard line in Notre Stadium, the other was my few meters run in Hayward Field. Both places allow you to be with your heroes for a time, and it is truly magical and special.

Charlie

Oh That Pesky Heart

This week it will have been two years since my heart attack. Today's run was a reminder that I have heart disease. I didn't feel well on the run. The goal was to run 4 miles today. My breathing never felt right, and at mile 2.6 I felt a bit dizzy. My chest felt a bit heavy, but not attack heavy. So I walked the rest of the way to the car. Overall miles was 4.25.

I don't like things holding my back in my running. So I felt very depressed during the walk to the car. I felt like this is yet another limitation in my life I want to overcome. Of course the truth is I can't really overcome this. I have a stent, and it will be with me the rest of my life. I do my best on the diet. I feel the running also helps.

Of course I have to watch everything with running. I just hate feeling like that though. I just want to run, and not worry about anything. Sadly, today my heart reminded me it was still there and being tricky with me. I always know though to stop and just walk when these episodes happen. If need be, I have my phone, I could call for help. I also run in places that are pretty busy, and not remote. I do take precautions.

Still I accomplished miles today, when two years ago I didn't know if I would live. Progress!

Charlie

Making Up Missed Runs Is Like Getting Rich Quick

The title of this piece is about what to do if you missed planned runs. This is something runners encounter during training. They get sick or injured, and they miss runs, and now they wonder what to do. My advice.....don't make up missed runs.

If you missed two of your runs for the week, that doesn't mean you run seven days straight to make up for it. It also doesn't mean you "ramp up" your running by running more on your runs. I'm not a believer in making up runs. The risk of injury increases, because you are trying to jam lost miles into your run. If you missed last week's 10 miler, and you are scheduled to do 13 this week, I say split the difference, and try to adhere to a slow, gradual increase in miles. Is injuring yourself worth it if you can't be healthy to run the race? No.

I once worked with a guy who was really sick for three weeks, and to make up his training, he planned to run 10 miles every day. Really. In his mind, he would make up lost miles, and be back to where he needed to be. He was trying to qualify for Boston.

He didn't like what I told him. I advised he not do that, I suggested he go back to where he left off, and take it from there. He didn't listen to me...totally. No, he didn't run 10 miles every day, but he went on an insane schedule of running every day, running hard, and running more than he had previously. He didn't qualify for Boston. In fact, he had one of his slowest races - he was fatigued from training.

The point of training is to do a couple of things. First it's to build stamina for longer distances. Second, it's designed to prevent fatigue and injury. Why train against the goal?

So if you miss some runs - don't panic, and just remember to have faith in your training plan, and work around it to support what you are doing, not work against it.

Charlie

A Memory Run

Yesterday morning was a warm, slightly humid day in South Bend, IN. We were in town for my father's memorial service. Dad, as most of you know, died last August. Loved ones gathered this weekend for our formal goodbye.

While Saturday was the service, Sunday was a day for me to have my moment, and I chose my run. I drove over to the University of Notre Dame campus. My love for Notre Dame is well-known. My parents raised me on Fighting Irish football, and it seemed fitting that I would run on campus, and think about those times.

I started at the Irish Green, which is more or less an official entry to the campus, and headed to the Golden Dome. Several other runners were out and about, and everyone passed along their good mornings as I continued to run.

I've run on campus a couple of times. Notre Dame was the finish line of my first half marathon, the Sunburst Half Marathon. That race finishes on the 50 yard line in Notre Dame Stadium. I've also run the 10K of the Holy Half Marathon, a student organized fundraising race through campus. My favorite part of that race was the run along one of the lakes on campus - St. Mary's Lake,  so that is where I headed next.

I got to the lake, and I stood for a few moments and looked out over the peaceful scene. I thought about how special it was for my folks to take me to games. Our seats were on the 45 yard line, behind the team. They were ideal seats to watch the Irish take on USC, Michigan, Miami, Navy, Purdue, and so many teams who entered the hallowed stadium. I've had my share of joy and heartache in that stadium, but it was always a wonderful experience to be in the place that Rockne built.

I thought about the marvelous Caramel Corn my mom and I both loved, that they sold there. I thought about the tailgate parties I would see, and always remember asking Dad why we didn't do that. I never really got an answer to that. I thought about how I would sit in the stands with my folks and cheer or wail, sing the Victory March, and just simply watch good football.

My most favorite memory is 1980, ND vs Michigan, and things look grim for the Irish. Dad doesn't think ND can do it as they are pretty far from the goal line. We begin to head out, as Harry Oliver lines up to attempt a 51-yard field goal. We stand at the opening to the stair area, and watch the ball sail into the air, and go through the goal!!! ND WON!!! Dad and I cheered so loud, and we so thrilled, it was all we could talk about on the 1 mile walk back to the car.

At the lake, I looked out, and I thought about how both my parents and my brother are gone, and now it is my sister and me. I choked back a bit of a tear. I didn't want to get emotional on the run. I did think though, that there was some comfort knowing that the family who adopted me was now, finally together. David left us in 1968, Mom in 1997 and Dad last year.

I soon went back on my run, finishing strong back at the Irish Green.

I'm not a fan of cemeteries, as I have spent a lifetime visiting them, and to be honest, I don't like the idea of someone "visiting me" in a field of other graves. I don't want someone to feel they have to take care of a headstone. This lake, looking so peaceful and quiet, yet witness to excited football fans, seems like a wonderful place for me. When my time comes, I think I would like my cremated remains to spread out by this lake. It's in a place which has always meant joy for me, and I can always be near my Irish. Besides, I am fairly certain, the university would say no to the 50 yard line.

Charlie

On Pace

Today's 3 mile run was an important step for me. Pacing is an important part of training. My goal today was to finish and keep as even a pace as possible. I accomplished both.

My overall pace was 16:43. My first mile was 16:19. Mile 2 I was at 16:40. Mile 3 was 16:48. In my mind, that was a fairly even pace. I didn't go over 17:00/mile, which made me even happier. The run today was a rolly one, so this pacing is even better for me.

I preach often about negative splits on runs. You want to come back faster than you went out. While I didn't have the negative splits, it also wasn't a blowout the other way. This tells me I am getting stronger, and my stamina is getting better.

We are about to go on the road to Indiana and Chicago, so I may not get four runs in this week, but they will be quality runs.

Charlie

My Gay Moment

As usual readers of this blog know, every summer I have my gay moment. It's that post in my blog, where I cut loose as a gay man, and just talk about what looks hot to me in the running world. As always, if you don't to share in my gay moment....move along, nothing to see here.

This year I would like to salute what I consider this year's sexiest athletes. The criteria is that these athletes have to at least have some running in their workouts, if they aren't full on runners. These men are not ranked, but I hope you enjoy the fact there are some hot men out there, moving right foot, left foot, repeat....

Ashton Eaton - Decathlete

Tom Daley - Diver

Brazilian 2016 Olympic Gymnastics Team

I do confess to one all time favorite....... Nick Symmonds - Track

Sigh....I love the annual gay moment.

Charlie

The Move

Most everyone at this point knows we are moving to North Carolina. In a sense I am going home. I will be working with Fleet Feet Sports in Carrboro, NC. Anyone who has read this blog knows I started with Fleet Feet in Chicago almost 10 years ago, so I see this as a homecoming of sorts.

In my new job, I will be doing community outreach and training programs for the flagship store in Carrboro. Fleet Feet offered me this opportunity or a floor manager position in Menlo Park, CA. In the end, I felt more drawn to this opportunity. This also gives me a chance to learn more of Fleet Feet's processes so I can eventually be on a path to ownership.

I've been cautious in talking about my time at Providence Running Company, and with RSG/Jack Rabbit. I did not leave in bad circumstances. There was no ill will, or bad feelings. I felt Fleet Feet offered me another chance to grow, and to eventually own my own running store.

I will say this about my former company, I believe there is a trend in the industry to make running specialty, less special, and more about selling stuff, and RSG is leading that trend. Everyday I was asked point blank why I wasn't directing more people to the online business, or why I wasn't doing more to sell waterproofing products to people. At times, I was left with the impression that if I didn't do these things, I was somehow a bad manager. Sorry, I am not a bad manager for not selling enough of a product that is actually counter intuitive to what runners know about their products. I had also heard stories of managers being threatened for not selling enough magazine subscriptions.

Now, I don't feel the blame is on the higher ups of the company. I think the blame is on over eager district managers who are more interested in pumping their numbers and saving their jobs. They were too busy doing a job, they forgot to do their jobs, which is empowering managers and staff to deliver outstanding service. RSG is owned by Finish Line who has shareholders they answer to. I get it. I get bottom line philosophies. What I don't get is almost weekly job threats. Instead of threats, how about working with your people to improve the bottom line, and don't just dictate?

Ok....rant over. The point is people will come to our stores because of our people, and the trust that we will offer the best service, do the best job, and make honest suggestions for the customer. I think some people in the corporate group think lost that notion.

I'm not saying anything in this blog, that I have not expressed to my former company. We parted amicably, and I am on to great things.

Fleet Feet understands what I want to accomplish, and I understand what they want to accomplish, and I could not be happier with the decision to head over to them.

North Carolina also holds a special place in my heart, as I attended drama school in Winston-Salem for three summers, and have nothing but wonderful memories from that experience. While I know North Carolina is nothing like Rhode Island, I am looking forward to being reacquainted with the state.

In a few weeks Mark and I will head to North Carolina to look for a new home. It's a busy and exciting time for us, and I will share what we find.

Charlie

Training Update

I am a few weeks into training for the Royal Parks Foundation Half and the Philly Marathon. I know I haven't talked much about it, but I wanted to let you all know how things are going...slow and steady.

I had been trying build a base the first month, but running three times a week. I was doing a couple of miles at a time, nothing big. I just wanted running under my belt. Last week I expanded to running four times a week, and did well. My long run was over 4 miles, and I felt good following the run, which is always a key.

I'm taking this training far different from any other training I've done. This is my first serious training since my heart attack in 2014. I don't run like I used to, and I have gained a lot of weight, but I am not deterred. I can't run thinking about the runner I used to be. I have to focus on the runner I am now, and go from there.

Each week I am building on the miles, so I feel comfortable running longer distances. I'm not going to work on speed until mid-July(during the heat - oh goodie). Since last week's long run was over 4, I would like to approach 6 miles this week for my long run. I need to find a flatter place to run, because the hilly nature of where I've been running has been a mess for me.

I'm also working on my mental toughness. That has been a problem with me, as I have been dealing with a good many emotional issues this year. I'm trying to turn those hurtful things into something positive, and making sure I am finishing my runs as I intend.

Today I ran 3.22 miles, and I was good at the end. I didn't feel overly tired or sore.

I have a lot coming up in the next couple weeks. The challenge will be to maintain the running.

Charlie