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
Monday, October 31, 2016
Wednesday, October 19, 2016
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
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
Wednesday, October 12, 2016
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
Monday, October 10, 2016
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 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
Saturday, October 08, 2016
The Day Before
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
Sunday, October 02, 2016
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
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
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