"You Are My New Hero"

Yesterday I was helping a man with shoes at the store. He had just done a charity walk, and realized he needed new shoes. He had his daughter with him. I would say he was in his 50's. He talked about his recovery from quadruple heart surgery. I asked how his health was, and he said this is why he walks.

He asked me if I thought walking was good exercise. I told him how I started walking, then turend to running to lose 100 lbs. He looked at me wided-eyed, and told me that was amazing. We talked about the importance of nutrition and exercise. He has lost 70 lbs. I told him that was great, and to keep up the great work.

Sadly I was not able to fit him in shoes. He has wide feet like me, and we did not have his size. I gave him all the shoe information and told him he could go through another Fleet Feet in his home town, or he could go to the local New Balance store. He told me he wanted me to get credit for the sale. I said that was not an issue and not to worry.

Before he left he came over to me, shook my hand and told me I was his new hero. I smiled and thanked him, and told him he was pretty heroic for coming back from heart surgery. That guy made my day!

:-)Charlie

Range of Motion

For those who are first time readers, or have not read many of my posts, let me talk about my feet. I was born with clubbed feet. Typically you see people with this walk on the outside of their feet, and they appear pigeon toed. I have had surgeries which "corrected" this. The cures though have left me with extremely limited range of motion, especially the right foot. I have had people ask how I run. I suppose I should not be able to. For the most part I am fine on flat surfaces. Once the terrain makes my ankles move, it is very difficult, and usually leaves me in pain.

This brings me to today's long run. Today was an 18 mile run. It was miserable outside this morning. We started the run in a driving drizzle. Added to all the rain we have had this week, the path was miserable. Mud, huge puddles, a mini triathlon and downed trees from a storm a few days ago, made the path an obstacle course.

As long I was on the path, I was wet and miserable, but I ran fairly well. It was not a fast day. To avoid the obstacles, I had to run on the grass for a portion of the run. This was my undoing. Because my feet were forced to go at various angles, my ankles were beginning to kill me. Sadly I stopped at mile 8. My time was 1:44:49.

It is hard for me to stopdue to pain, because I feel so normal when I am running. To stop makes me feel as I did growing up, that there was something wrong with me, because I could not participate in sports.

I could have walked the next 10 miles, but that would have taken hours, and I would have just felt miserable out there. So I came home. Of course I am still miserable, but I can put my feet up. :-)

Sadly there is nothing I can do about this. So I will up the miles on my shorter runs this week, so I can get the miles in.

Charlie

Call Me Coach

Our store will be part of a "Couch to 5K" program New Balance will be sponsoring, Tonight I was asked if I would like to be a coach in the program. Of course I said yes!!! What a great opportunity this is for me. I really love the idea of helping people become more fit as they go from walking to running a 5K, or even no activity to running a 5K.

One of my joys at the store is talking to people about becoming more fit, and just getting out there and moving. A marathon is not required. I love it when these people come back and talk to me about how much they enjoy their running. Now I will get to go step by step with these folsk as they get mroe into the sport.

I am SO excited!!!!!!

:-)Charlie

X Train Lite

Today was a lite workout in anticipation of tomorrow's 18 mile run. I rode the bike and worked out on the Elliptical for about 20-25 minutes. A nice simple workout, not too hard.

Looking forward to tomorrow's run. 18 miles.....hoping to run it in a decent time.

:-)Charlie

Hot Run - Pain

Chicago has been sweltering in humidity most of the summer. I have discovered I don't run well at all in humidity. Last night was a 7 mile tempo run. I managed 4.2 miles. It was slow, but I wanted it to be slow. What kept me from going all the way? I was running on the right side of the path, which is normal. A couple women were running towards me, and would not get to the left as they should. I had to step off the path, and stepped in a rut. Minor twist of my foot, and I yelled, "FUCK!" It hurt.

The women looked back...and looked at me like I did something wrong. I hate rude runners. So I had a bit of pain during the run, and decided not to make things worse. So I headed back to the gym.

I am in a bit of pain this morning, so I will rest up for the 18 mile run on Saturday.

Charlie

Remembering Mom

No matter how hard I train, or how many races I run, there is someone I really can't share this with, and I wish I could - my mom. Ten years ago my mother died of Liver Cancer. Her birthday is tomorrow. She would have been 90.

Growing up my mom was who I shared everything with. All my school successes...and not quite successes. She was the one who went to bat for me whenever I needed someone in my corner. She was the one I talked to about anything.

As I grew older, she was still the one I felt was always behind me. She especially loved listening as I told her about my trips. We shared a joy for travel. All she ever wanted was for me to be happy, same as any other mom.

I would like to think she be supportive of my running. I know as a kid my losing weight was important to my folks. Of course it was tough to lose weight when you had the world's best cook in the house. Hehehe......

Mom did not always understand why I did what I did, but she was very supportive. I think she might have even come out to a race or two to cheer me on. I know during my longer races, I think about my mom, and hope she is watching over me.

Liver Cancer is a horrible way to go. Any liver ailment is a horrible ordeal. Yesterday I learned a co-worker of mine is using his Chicago Marathon to raise money for the American Liver Foundation. It's the first time he has raised money while running. I am including a link to his fundraising page. If you feel inclined, please consider donating to his efforts. I plan on giving as soon as pay day rolls around. Thanks.

http://www.active.com/donate/run2007/alfSWillba

:-)Charlie

Running to Meditate

"I've always felt running is a form of meditation. Running enables us to stop our lives, to go out and find a safe place for ourselves."

Nina Kuscsik, first official women's champ with her 1972 Boston Marathon win and two-time NYC Marathon winner


I have commented on this before. I really find my running a useful time to meditate/pray. I have a mantra I use as I run. It's in conjunction with my breathing. I say "world" on the inhale, and "peace" on the exhale. I learned this in a yoga class I took last fall.

I find the mantra clears my mind, and am able to focus on the run. It also allows for prayer time. Again, I am not an overly religious guy, and I am no pushing my faith out there. I just feel peaceful with God during these runs.

:-)Charlie

O-u-c-h

After the 16 miles I was in a lot of pain. The rest of the day was spent on the couch with the occasional leg cramps. Not my ideal way to spend a Saturday, but it was better than trying to walk all over the place.

We have a new dog in the house, and she did need to be walked. I told her we were going out front, and then back in. Of course she didn't listen and pulled me across the street to say hello to another dog. :-)

Today I am just a bit still, but no real pain. There was a time 16 miles would have me on the couch for days. So I do feel good about this.

:-)Charlie

10 Miles To Go

Today's long run was 16 miles. It was hard and painful but I did it. My first 6 miles I ran with Stuart from my group Johann, one of our coaches suggested I run with him I did. We kept it easy. The lakefront was crowded due to the Air and Water Show this weekend. Still we managed ok.

After 6 miles I used a port-a - pottie, and sent Stuart on his way. I would not see him again until mile 12. I was fine with that. I sped up a bit, but never zoomed with speed. At the mile 12 point I decided to head home from there, which is about 4 miles. I did the 16 miles in 3:22:44. Considering my half marathon race PR is 2:59, I say that is a damn fine time. Today's half marathon tiem was 2:43. Mile 14 was a speedy mile, and then I was pooped as I ran/walked the rest of the way.

I am so sore! But it feels good to know I got this run under my belt.

:-)Charlie

No Really....It's Ok If You Don't Run

Today during a job interview the subject of my running came up. I talked briefly about it, and what my goals are. This was the response, "I'm sorry I don't run." I smiled and told the woman it was ok.

Readers of this blog know this is a pet peeve of mine. When I talk about running, someone usually explains to me they don't run. Sometimes it is apologetic. Sometimes it is condesending. Sometimes it feels like they feel they should run. but are making excuses.

No really...it is ok if you don't run. Just because I do, does not mean you have to. This is my passion, and I enjoy sharing it. Everyone has something they are passionate about(I hope). If painting is your thing...great. If walking on a high wire is your cup of tea - excellent. Mine is running. So really...it's ok if you don't run.

:-)Charlie

"Easy" Hill Run

Last night's run was to be outdoors for 6 miles with hill training. It rained, so I was on the treadmill using a hill program, set at a 5.5 incline. I ran 3 miles of that, then I ran 1.1 miles at a regular incline. For the record I did not run the whole 3 miles at that incline. It was a gradual incline program.

I decided not to run the whole 6 miles. I want to save as much as I can for the 16 mile run this week. My fear is the hard running in this heat has taken a toll on my body, so I want to still run, but have something for the long run.

I had this problem of not finishing long runs during my last training, and I get worried about it. I know I can finish the race. I want to do more than finish though. I want that sub-6 hour time.

Charlie

Heroes!

I am only three years into the sport of running. Already I have my idols.

I am in awe everytime I read the story of Alberto Salazar and Dick Beardsley 1982 Boston Marathon duel. Joan Benoit Samuelson reigns supreme as the first women's Olympic Marathon winner. Katherine Switzer harrowing story of being the first woman to enter and finish the Boston Marathon impresses me. Ryan Hall, only 24 and is blazing at a sub- 1 hour half marathon. Dean Karnazes is the ultramarathon man. I read his book before every major race I run. Steve "Runner" host of the terrific podcast "Phedippidations" is my companion on my long runs. He keeps me company and provides inspriation to me.

Anyone who can finish a marathon has my admiration. I know what it takes to do it, and those people amaze me.

I am also in awe of the person who decides to get off the couch and decide to move. Making the decision to become fitter is an important one. I cheer and support anyone who takes that step away from the couch. You folks are heroes, and need to know it!

Who are your heroes?

:-)Charlie

Good Training Run

Tonight was a really nice 4.25 mile run to Evanston and back. I ran it in 51:20. Not too worried about the time. I took the stress off and thought of it as a fun run. Lots of people out running and greeting each other. I really like that.

It was a warm, but not too humid night. Just really pleasant. I left the IPod at home and just listened to my breathing and the sounds around me. Every now and then it's good to run without the noise.

:-)Charlie

Another Bad Long Run

I have found that humdity and I do not get along when it comes to long runs, and I think I need some help. Today was a 13 mile long run. I ran 7.16 miles of it before my right thigh started to cramp a bit. I called it quits. I was not happy about. I was drinking as I should, but never felt good out there. I even ran back to the gym to run the treadmill a while, but that did not help.

I started slow, and tried to get to pace, but nothing I did was working. I kept wondering if someone were with me, would I have been able to do it? The heat was getting bad for me, but I would not call it opressive. It just was sucking the life out of me. This is the second long run I have not been able to finish, and I am not happy about it.

I would welcome any thoughts or suggestions on this. I have tried drinking more. I have tried more walk breaks. I have tried running slower. I just can't seem to crack this humidity issue.

Charlie

X Train

Today was a cross training day before my long run. I took it easy. I did a 1/2 mile on the Ellipitcal, then 6 miles on the bike. A good workout, but not too hard.

Tomorrow is a 13 mile run. I won't be with the group. Most are running the Chicago Distance Classic on Sunday. I decided to run the Chicago Half Marathon in September instead. I was a bit sore yesterday after my run. So I will gauge myself tomorrow so I can run all 13 miles.

:-)Charlie

Tempo Run - A Bit Rainy

Last night was a 6 mile tempo run. Just a reminder a tempo run is slightly faster than race pace. My race pace is 12:00/mile. My goal last night was 11:30/mile. We have had huge rains this week, and had a big dump of rain earlier in the day. By the time I started my run it was drizzling. So the Lakefront Path hada lot of puddles and was a bit messy. Still I pushed ahead.

I felt really good the first 3 miles. Mile 4 I felt I was dragging. The humidity was hitting me, and I really needed water. When I got to the water fountain, there was a line of about 7 people. Most of them were chatty, and I was getting a touch impatient. Still I waited. That mile I ran at 13:03/mile.

I pushed hard to finish, and I had a time of 1:10:30. That is a good 6 miles for me. That translates to 11:45/mile. Just off the pace, and I was satisfied with that.

Saturday's long run is 13 miles. This will be a good gauge for me about how I am doing for a race pace. If it is humid as it has been I am tempted to slow things down a bit. Faster runs kill me in this heat, and I know that is what made me stop my long run a couple weeks ago.

Otherwise I feel pretty good as we countdown to race day.

The marathon has a new and improved website. Go to www.chicagomarathon.com to look at it.

:-)Charlie

8/8/07 - Quote

"Running allows us to define our weaknesses and make them strengths. It supplies those missing attributes that diminish us and keep us from functioning fully. It makes us whole."

George Sheehan

Great Quote

"Things which matter most must never be at the mercy of things which matter least."

Goethe

Two Months to Go

Last night was another stormy Monday, so the workout was on the treadmill. We had to run 3200 meters twice, or two 2 mile runs as fast as possible. I set the treadmill on an alternating speed, and ran the first 2 miles in 22:14. I took a 4 minute break before the next 2 miles. I zipped along in 21:21! So I ran the 4 miles in a blazing 43:35. My pace was 10:53/mile - again a fast one for me.

I felt good since this was my frist real running workout in a week. I'm sure my body thought, "Whoa what's going on." Because it was my first serious run in a week, I decided to take slow down breaks as I went along. No need to risk injury.

As of this writing it is two months until race day. Getting excited about it, and really beginning to think about the race. On the fridge at home, I keep a map of the marathon route up so I see what the goal is everyday. Of course after all this hard work, my feeling is the race will be the easy part.....ha!

The weather here is August weather - hot and very humid. So I need to be extra sure I am taking care of myself. Hydration is the word! I yearn for October weather though!

:-)Charlie

July Wrap Up

July was a heavy running month for me as you can imagine. The training went well. Not sure how I will do this week following a week of mostly not running, but tonight is a 2 x 3200m workout.

Here are the figures for July - 69:96 miles at 11:58/mile - Not too shabby.

Back in hot muggy Chicago. I would rather be running in San Francisco at this time of year. Hehehe.

:-)Charlie

Japanese Tea Garden

Today during my 3 mile run I went through Golden Gate Park again. This time I traveled around the Japanese Tea Garden. Very lovely. The city has swept the homeless out of the park this week, so the park seemed a bit better to run through. This garden in particular was wonderful.

I leave San Francisco tomorrow. While I won't go into the particulars of the visit. I can tell you it was one of the most interesting experiences I have had in a long time. I have been in the Haight Ashbury Area - famous in the 60's. Today many drugged folks and homeless. Still it is worth while to visit.

Home tomorrow. I will miss the 14 mile run, but will be working hard over the next week.

Charlie

Hello San Francisco

Greetings from San Francisco!

I am in this lovely city for the next few days. Serious training has taken a back seat for the moment. I did manage a run in Golden Gate Park yesterday. I ran 2.25 miles. Felt good. The temps are in the 60s so I find it ideal running.

Did not run today, and I already feel gross. I am in meetings and interviews constantly here.

Will check in later.

Charlie

I'm Leaving on a Jet Plane!

In the morning I am on my way to San Francisco for a few days. While I am out there I will be looking for interesting running routes for me. Not sure I can manage the hills, but I am told over and over again San Francisco is a great running town.

So I won't be training this week. I will be in the Bay Area in talks with an organization for a possible job. This would be an exciting opportunity for me.

I will write if possible. I do plan to be back on Saturday for my long run.

:-)Charlie

Sometimes the Body Says NO!

Today was a scheduled 12 mile run. It was cloudy and very humid. I have not felt this humidity in a long time. I described to a friend that it was like running while breathing a wet sponge. It was bad.

My start was ok. In fact I was doing ok up to mile 5. I was under an hour at this point. Mile 5.25 though, my body sayd - NO! I felt like I could not go on. My calves hurt, and I was having a great deal of difficulty breathing. I walked, and tried to run again, but it didn't happen.

I made the decision to turn around and head back to our starting point. I felt very dejected during this walk. I ran into something like this in my previous marathon training. Sometimes your body does not want to cooperate. I say better it happen today, than on race day.

I was down the whole trip home, and was grouchy the rest of the day. Sorry to any of my friends I was not cheerful with.

Next week will be a 13 mile run.

This next week I will be in San Francisco. So I won't be training with the group until the long run. I will do my best to put in some miles in San Francisco. No doubt I can get some hill work in.

:-)Charlie

Emotional Run

Tonight was speed training. We had to do 800m/1600m/1600m/800m. For those who are not into metric, this was roughly - 1/2 mile/1 mile/1 mile/1/2 mile. Here were my times:

800m - 4:50
1600m - 10:40
1600m - 10:10
800m - 4:10

That was some fast times my friends. I mean fast! The whole time I did those, all I could think about was the need for speed.

On the walk home though....I got emotional. It was 3 years ago this month I started walking, then running. 3 years!!!

My first 5K was the Trick or Trot. I ran the 3.1 miles in 45 minutes. Since then I have cut that time significantly. I almost teared up on my walk to the gym. I have become an athlete, and it feels amazing.

Now look at those times I mentioned again. Now look at what I wrote for my first 5K. Pretty amazing to me.

This is also the 4 year anniversary of my journey to lose weight. I am currently at 206.5 lbs. I was tipping just over 300 lbs this time in 2003. Again...a very emotional thing for me to comprehend.

As I have said before no one does this alone. Friends, family and loved ones have been with me on this journey, and I am so happy they have been there.

Tomorrow I am supposed to run 6 miles. We will see what the body says. Saturday is a 12 mile long run.

:-)Charlie

6 Miles FAST!!!

Last night was a 6 mile tempo run. I actually enjoyed it most of the way. I zipped along at a good clip. I have been making some changes in my gait, and I think it means I am a bit faster and running easier. Last night's time was 1:09:41. That is less than 3 minutes ahead of pace time.

I felt good most of the run. I started to think about how far I have come. I have been running since 2004, so this is quite a deal for me. I thank my goodness for my running. I feel better about life, me and my health.

I also feel blessed for the supportive people in my life. The family, friends and loved ones are amazing to me with their support. I can't thank them enough.

Wow....that was a lot to think about in a 1:09:41 run.

:-)Charlie

Long Run -10 Miles

Today was our 10 mile long run. The weather was ideal. It was in the upper 60s when we started - very sunny and a nice breeze. We were back on the lakefront path again, as were all the marathon training groups.

Last night I talked with a co-worker who is also a track coach. He told me about the importance of starting the long run slow, and then speed up. I tried to take his advice. My group started slow...or so I thought. When we hit the first mile, it was 11:10. My goal was 12:05. So I was WAY too fast. Ironically I felt I was on a smooth and easy pace, until mile 8. I had two miles about the 12:00 pace. I finished the 10 miles at 1:59:07. That is an excellent run for me. It comes to a 11:54/mile pace. So I was ahead of the 12:00 pace.

Overall I felt good. I really want someone to pace me slower at the start of a long run, so I am not struggling at the end. I'm going to ask Scott about that.

Ok...time to rehydrate.

:-)Charlie

Quote of the Day

Run when you can, walk when you have to, crawl if you must; just never give up.


- - Dean Karnazes
Runner and author of
Ultramarathon Man.

Stormy Weather

Last night's 5 mile run was moved indoors due to thunderstroms. It was rough outside. Inside I ran on the treadmill, and did a great job. Very pleased. I ran the 5 miles in 59:44. That is still under the 12min/mile pace, and I am always happy about that.

:-)Charlie

Cross Train Tuesday

You would think the last thing I would want to do after last night's hill workout would be another workout. Well that's what I did.

I hit the gym this morning for strength training and a bike workout. I did about 25 minutes of strength training. Then I hit the bike for a 6 mile ride. T-i-r-e-d! Phew!

I feel good though. I am upping the weights I use to give me a more intense workout. As the miles increase, the workouts will decrease, so I want to be sure I am getting the most effort out of each workout. So if I was doing a lat pulldown at 60 lbs for 3 reps of 15, I change it to 2 reps of 15 ay 70 or 90 lbs.

The bike workout is an excellent way to train. All of these workouts give me an opportunity to use different muscles and strengthen my core.

Tomorrow is a 5 mile run!

:-)Charlie

Hill Training

Last night's workout was hills. This is a tough one in Chicago. One might be tempted to think we ran up and down the Sears Tower, but that was not the case. If it was Monday, there must have been a threat of bad weather, so we moved indoors again.

I have used the hill program on the treadmills, but this was going to be different. Overall we had to run 5 miles , and in that 5 miles, we had to run 10 hills. These hills started at a 5% incline, and rose to a 6.5% incline. We would run a hill for 1 minute, with a 45 second recovery phase. We would run an "easy" 2 miles at the start, and then run at whatever pace, the miles we had remaining at the end.

This was tough....as all these workouts are. I remember Scott telling me this program would kick my ass, and it does. I also feel darned good afterwards.

To me, hill training is a combination of tempo runs and strength training. You are really pouring some power into your leg workouts with this kind of work. This will also help me tackle those hills during the marathon...not! :-)

After this workout...I was ready for some food. A turkey burger awaited. I skip the fries, and the restaurant I go to is great about substituting cottage cheese for them. Got to have that protein.

I can assure you a slept well when I got home.

:-)Charlie

Quote of the Day

Just got this in an email and had to share -


"Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running."

Julie Isphording, winner of the 1990 Los Angeles Marathon

:-)Charlie

Joy

One of my many thoughts as I was running on the trail today was how I have fallen in love with running. Often I hear people tell me about the joy they feel when they run. I will say I love running, and I certainly enjoy running, but I did not understand the joy people talked about until I was on that trail.

Maybe it is because I run in a city. Don't get me wrong, I think Chicago is one of the most beautiful cities around. But my options for running are along the lakefront, on the sidewalks, or in the street. Today, being in the woods, I felt JOY!

As I mentioned in my last post, the area reminded me of Woodland Shores, where we had out cottage when I was a boy. It was a woods with, for many years a gravel road. Eventually it was all paved. But I loved going for walks on that gravel road. Today I saw trees, creeks....or at least where they were, hills, sun and people really enjoying being out in nature.

In this world, it is not often we feel joy. I don't mean happiness. That is a bit different. I am talking about the feeling of overwhelming happiness over something. I felt it today, and I call it joy. I felt I ran better and easier. Well who wouldn't in that environment.

As always, I am not telling anyone they need to run. I am saying each of us needs to go do or find something which gives us joy!

:-)Charlie

Long Run - Waterfall Glen

This was a terrific long run! The group traveled to Waterfall Glen about 20-25 miles outside of Chicago. It a forest preserve surrounding the Argonne National Laboratory. It was so beautiful. The trail was crushed limestone, which I must tell you is heaven to run on.

http://dupageforest.com/PRESERVES/waterfallglen.html

Running on this path reminded me of the area in Michigan where my family had a cottage. This was woods, clearings, and more woods. I loved this trail. My feet must have loved it...or it was my new Brooks Dyads I was wearing today.

I ran the 9.5 miles in 1:56:47. I am happy with that time. Head coach Scott also seemed pleased. The first 4.5 miles were the easy portion of the trail. After that is was on incline of hills. Hills are not always my friends, but I tackled them pretty hard. The only time I walked was near the tops of two hills. I just did not have it in me to run.

As I ran the trail, I thought about age. Of course listening to Phedippidations podcast on runners over 50 had a lot to do with that. Hehehe... I thought that this was so incredible that at 44 I am running like mad, and feeling good. Take that 20something couch potato people.

So all in all a great running day!

:-)Charlie

Run and a Workout

Tonight was a 4 mile run combined with some strength training. I did really tonight. I felt in a good groove. I did the 4 miles in 40:43. That is about 10:10/mile. That is a fast pace for me. I needed a good fast run after the last couple of runs. The thing is it never felt fast. I felt I was going at an easy pace. So this is a good thing.

The strength training was a bit rough. Quite a bit of it called for some good range of motion, which I don't have. Scott saw I got a bit frustrated. He offered some alternatives which helped. It's moments like that I wish I could do what other people could do. I can't balance on leg for more than a couple of seconds. Never have. So I was not able to balance and do shoulder presses.

I know...there are worse things in life. Still I just wish I could some of these things.

:-)Charlie

Hard on Myself

My friends will tell you I am extremely hard on myself. This has been a life long deal for me. This brings me to tonight. Tonight was a tempo run - 3 X 1600m. I was just ok the first mile 5.6 MPH. After a walk and jog break, Scott had my crank up to 5.8 MPH. This is what killed me.

I felt my legs giving out a couple times (Note: due to bad weather we were inside on treadmills). I took a couple of breaks. Scott told me to scale back a bit. I did, but I was mad at myself for doing it. If I continued I would slipped off the treadmill.

I just felt like lead tonight, no matter what I did. My mind was also being a mess. In the shower I felt like I had failed. I hung my head and felt low. I met up with Scott and talked about it. He did not seem concerned. He told me it is much better to get the bad sessions out of the way early. He told me I am very much on pace for my sub 6 hour marathon. So this made me feel a bit better.

On the train ride home I thought some more about it. I know my running has improved, and I have to be patient and cut me some slack. I am a much better runner than I was 3 years ago. I am a stronger person, and there is still 3 months until the marathon.

When I am in a down mood, I tend to forget the strengths I have. Emails from friends lately have pointed out to me how strong I am. I am reminded of things I have overcome. Most importantly I reminded myself on the train that I am the guy who finished the marathon in Arizona with blisters and pain...and I DID IT! I CAN DO IT AGAIN!

So this workout is behind me...time to get it in gear!

:-)Charlie

The Week Ahead

So now we are under three months until the Chicago Marathon. Here is what the week looks like.

Today: 3 X 1600m tempo runs

Wednesday: 4 miles and strength training

Thursday: 5 miles

Saturday 9.5 miles at Waterfall Glen. I'll talk more about that later.

I want to add a couple extra miles in there this week as well.

Over all I am pleased with the training. This last weekend I was not as fast as I like, but we have those days. It's all a process.

:-)Charlie

Running Two Races at Once

I have done the incredibly almost impossible. I am running two races at once. Yup....it's true.

I have entered (drum roll) The Phedippidations Worldwide Half Marathon!

www.worldwidehalf.com

This race was created by Steve Runner, host of the incredible Phedippidations podcast. From the website:

The World Wide Web, and the Internet have drawn people all over the world together, and dissolved barriers to communication and isolation. Runners, are by nature, social creatures who seek to share their experiences on the road, compete with each other, and establish friendships that transcend their individual beliefs, cultures and localities.

The sole purpose of the Phedippidations World Wide Half Marathon is to remove the barriers to camaraderie, with the intention that like minded athletes who harbor this passion for running, could share a single experience of competing in a world wide event.

The Phedippidations World Wide Half Marathon is a free, non-commercial event where everyone is invited to register, train and run with us in the spirit of friendship.

So how is it I can run this? You can either create your own 13.1 mile course, or enter a race. As it so happens I will be in the Chicago Marathon on Oct. 7, and will use the time of my first half as my official race.

I like the premise of this - people all over the world running in community with others. The race is free to enter. All you need is a course. Easy to do. You can use any course you like. You have the whole world to choose from.

If a half marathon is too daunting, you can enter the "Kick the Couch 5K". you can register for that at the same website. So c'mon...join us as we "Think global, run local!"

:-)Charlie

Long Run Saturday - 8 Miles

Today was a hot and humid 8 mile run along Chicago's lakefront. Temperatures were in the 80's. I have not run in a lot of humid weather this year, so I can see I will have to get used to it. Time wise, I finished the 8 miles in 1:42:12, which is a 12:46/mile pace. Not great, but considering how hard this was, I'll take it.

This run was a lesson in hydration. I took sports drink with me, and made sure I was drinking, but it never felt like enough. I took walking breaks around 6 mile mark, which really slowed me down. Still I was very glad to be running at the end. My marathon group was there cheering me on as I caught up with them.

My main worry had been about my right heel. It has been bothering me. My manager at the store thinks I may have pinched a nerve. My shoes need to be replaced, but they are on back order, and have not arrived yet. So my body is really feeling the effects of older shoes.

Now that it is summer, I also have to remember to put sunscreen on. So stay hydrated and protecting myself from the sun are the important lessons of the day!

:-)Charlie

Running to Cope

Yesterday’s entry made it seem like I am really down. I want to be clear – I’m not. I just have a lot in my head as I get back on the job hunt. Job hunts create stress. The good thing is I find running helps. It not only clears my head, but it is something I do for me.

I believe in times of trouble, sadness, stress, or a low period, we need to be even better to ourselves. This can take any form. When my mom was dying, I went once a week for a massage. I found it not only healthy physically, but it was tremendous for me mentally.

So what does running do? It allows me to focus on something other than the outside world. For the 30 – 60 minutes I am running (longer soon), I can just think about what is ahead of me on the path, road or course.

Running allows me to check how my body is doing. What seems to be working ok, what is in pain. Do I notice anything different?

As I have written before, I also use running as meditation. I think I need to do more of that these days. The time running is a terrific opportunity for me to pray, think, meditate, and mentally talk with God.

My normal readers know I am not the most religious person on the planet. I am spiritual, and believe in a solid one on one relationship with God. Ok…that is about as preachy as I will ever get.

My point, which I am taking forever to get to, is if things are not working too well in your world…find something to help you cope. It is amazing that once you focus on that activity, it raises your spirits and improves your mood – even if it is temporary.

:-)Charlie

Sometimes I Struggle

A belated Happy 4th of July to all my American friends. Sorry I did not post yesterday.

The idea yesterday was to run a few miles, but I didn't. My right ankle was being a bother, and to be honest, I didn't feel I had it in me. I did swim at a friend's place though, so I did get some exercise going.

Today's run was 5 miles. I did 4.1. I know...I can hear you all saying, "C'mon Charlie, it was only .9 miles to go." I know. Again I did not have it in me. I feel good I could run though.

So what was going on? As I mentioned a few days ago, I am trying to look for a new job. So there is a lot of inner stuff going on. I feel good that I got 4.1 miles though. You can't let the inner turmoil keep you from what you need to do - RUN!

So I got 4.1 miles in the bank. Saturday is a long run of 8 miles. We are creeping up to the 90s this weekend, so I will have to make sure I am taking water or sports drink with me. Got to stay hydrated!!!

Tomorrow if I have time I will squeeze in a couple miles. It's two-job Friday, so I won't have a lot of free time.

:-)Charlie

5 Mile Tempo Run

Last night's group run was a 5 mile tempo run. I ran with a woman from our group. Our goal pace was 11:00/mile. We started out well, but got slower as the time went on. Part of the problem was me. I had some soreness in my left calf, so at the half way mark, I told her I needed to walk for a minute. She was fine with that. It killed our time, and I apologized to her later.

Still both of us ran hard. My feet are still sore this morning from the hard running we did. We finished the run in 1:00:34 or 12:06/mile. Clearly we were off our pace. Overall though I think it was a good run.

I apoligized to the woman for our slow time. She reminded me of something I write often and had told her about. She said, "Charlie...life is a marathon, not a sprint." I knew it was ok then.

Today is a cross train day. Tomorrow I will rest, then Thursday is a 5 mile day.

:-)Charlie

June Running

So the book is closed on June. Let's see how I am doing running:

June:
64.03 miles
11:51/mile

May:
23.06 miles
13:28/mile

April:
37.98 miles
11:54/mile

March:
23.06 miles
12:07/mile

February:
24.32 miles
13:00/mile

January:
24.32 miles
15:26/mile

Of course with marathon training my miles shot up this month. It only increases here on out.

:-)Charlie

7 Miles to Think

Today's long run was a diffiuclt one for me. This one was on our own. No coaches or group today. So it was just me and the iPod on the lakefront. Well....there were others - like all the other marathon training groups. Hehehehe....

My friends this was a mentally tough run, because I didn't want to do it. Yesterday I was let go from my job at the college. I had been there are year in event organizing, and without going through a long story, I was let go. So this morning when I woke up, the idea of tackling 7 miles seemed a lot. I did it though.

My pace on these runs is supposed to be 12 min/mile. My first mile was 10:30. Too fast. Way too fast. So I eased up a bit. My next mile was 11:50. That was more like it. That was a typical mile for me. My worst mile was 13:20. I guess that made up for the blazing first mile. :-)

I ended the run at1:23:24 or 11:54/mile. That is good for now. Last week I was at 11:53/mile, so I am staying on pace, and that is a good thing.

So during the run I tried to listen to the music, but I kept thinking about finding a job, making money, etc. Yes, I still have the job at Fleet Feet, and that is great. It does not make up for the lost income at the college. So I felt a lot of weight on my shoulders during this run.

To be honest, I am not even sure how I was able to stay on pace. I felt gross the whole run too.

Still chalk up another success training run though!

By the way - if you know anyone who needs a bright, hard working person for their nonprofit organization, I am available.

:-)Charlie

Our Marathons

The marathon as most of us know is 26.2 miles. This gets a bit confusing for the non-runners in our lives. The minute we mention any distance over maybe 3 miles, they think that is a marathon.

I am going to go out on a limb though and say there official marathons, and there are those marathons we strive for. Let me explain. A marathon is clearly a challenge for those of us who run them, but what about the challenges of others?

It used to be that running 1 mile was a marathon for me. Yesterday I got an email from my sister, celebrating her first month of aerobics. She has weight loss goals and may eventually try running. She briefly compared what she is doing to my training. I think that is a wrong comparison. Her marathon or challenge is to accomplish her goals. That is unique and special, and I am so very proud of her.

I am proud of anyone who sets out to accomplish something which will better their health. This marathon could be to run a 5K, or swim the English Channel, or maybe walk 10 miles. It really doesn’t matter. What does matter is the attempt, and hopefully accomplishing the goal.

We should celebrate these efforts. I would love to hear from some of you about your efforts, as I would live to celebrate them on this blog – if I may.

:-)Charlie

Easy Does It

Tonight was a 4.16 mile run. I took it easy. Frankly I was tired - especially after last night's tempo run. I ran in 52:25. This was clearly over a 12 min/mile pace. I was ok with this though.

I ran up to Evanston - the first northern suburb in the Chicago area.

It was a grey cool night, and felt good outside.

Tomorrow is a rest day...and I will take full advantage of it.

:-)Charlie

Tempo Runs

Tempo runs are an odd, yet exhilarating thing to do. Last night’s training was 4 x 800m. So I ran 4 half miles at an accelerated pace each time.

Scott, our head coach, had me run an easy mile. I did this at 5 m.p.h. Once that was done I had a minute rest, then I could begin tempo work. My first 800m was at 5.6 m.p.h. Once that was done I did a 3 minute walk. The second 800m was at 5.8, followed by a 3 minute walk. The third 800m was at a clip of 6.0 m.ph., again followed by a 3 minute walk. The final 800m was at 6.2. This was followed by an easy mile at 5.0.

I am very happy to say I accomplished all the speed work last night. I was really flying those last two exercises. Note – due to thunderstorms in the area, we trained on the treadmills at the gym. By the time I got to the last mile, I felt kind of pokey.

Scott told me this work is designed to ramp up my speed for race day. My body will know how to speed, and then ease into a pace. I also know this work is good for Lactate Acid Threshold work. From running online:

Stamina trains the body to tolerate moderate levels of lactic acid in the blood while running at a significantly faster pace than aerobic conditioning (where there is very little lactic acid production). Lactic acid is the by-product of "oxygen debt" when we try to run fast for any length of time.

Stamina has become synonymous with a more modern term called lactate threshold training. Your lactate "threshold" is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream. Research has shown that this running speed where your lactate threshold occurs is the single greatest determinant of distance running performance.

I felt amazing at the end of this. It was hard work though. Scott told me he could see me increasing my speed to a sub-5 hour marathon. I laughed, and said, let’s just see what I can do. Good to know he has that confidence in me.

Tonight is an easy 4 mile run.

:-)Charlie

Image - Self and Otherwise

“Image,” as the saying goes, “is everything.” Maybe this is true. I know that we as humans have varying issues with self image. This hit home with me yesterday as I spoke with a friend of mine.

This friend talked about how he lost weight, and then gained it back, but would like to lose the weight. The problem is he is worried about how he looks when he loses weight. He told me his last weight loss was pretty dramatic, and people asked if he had AIDS because he lost a lot of weight. This really bothered him. It would bother me too.

He also told me because he is older he is afraid of what his body will look like with the lost weight. He does not want flab. I looked him in the eyes and told him, he probably would have some, but he has to learn to be comfortable with his own skin.

In my case, I have excess skin. To be honest, I don’t think it looks very pretty, but I don’t focus a lot on it. I can understand how it would upset people. I did think about having surgery to get rid of the skin, but I have read a few too many horror stories about scars and damage. I will take extra skin over scars.

Back to my friend….

He told me how much he idolizes what I have done, but said he was not sure he could do it, because he doesn’t want to run. You all know what I said to this….”Don’t run.” I told him, as I have told all of you, you do not have to run. You do have to move your body in some fashion to be active. Tennis, swimming, walking, skipping rope, yoga, whatever, will get you moving and feeling better. I run. It’s what I do.

He was also concerned how people would look at him. During this conversation I noticed he kept fidgeting and looking around. He was seeing if people were watching him. We were in a very gay establishment, and there were lots of young thin men there. He confessed he hated the fact gay men are not attracted to fat men. I told him there is an image issue, but there are also many larger gay men with partners, boyfriends, significant others, etc. It is not always about the image….but it can be about the image you project.

I offered to help with his weight loss, but in the end it is his decision. I told him I would offer any assistance I could. He thanked me. We will see.

:-)Charlie

3 MIles....Sweating it Off

Tonight I ran 3 miles on the treadmill. It had been raining out. You all know what a weather wimp I am. I did the 3 miles in 35:06. I also did a mini workout, and about 100 crunches! Yes...ouch!

Crunches hurt like hell...especially after the pilates class last night.

Tomorrow we do speed work 4X800m. I am really looking forward to this as I have not done speed work before. I will go over speed work, and what it all means tomorrow.

:-)Charlie

Pushed Hard

Last night's workout was purposely tough. I did about 40 minutes of strength training, then I ran 2 miles, then pilates class. Yes...I was tired after.

The routine for my strength training went well. I upped all the weights by about 15 lbs. So my arms and legs felt it. The run was at a 11:44 pace. I felt good with that pace, and I worked up a good sweat. Pilates was the killer. We did some serious abs work last night. Owwww...did I feel it this morning when I woke up.

Still I think this is all paying off. I already feel like a stronger runner. I am defintely doing a good job with my sub-12 min/mile pace.

Tonight my goal is to run 5k. It is heading to 90 degress today, so hydration will be the key.

:-)Charlie

Around the World - Sunday Rest Day

I will post later in the day about pilates....I wanted to say I am floored about where people in the world are who read this blog. Wow! France, Spain, Africa, Malaysia, UK, Ireland, Canada, and all over the U.S.

Hi to all of those who are reading...special shout out to a certain someone in Georgia who does not run, but I bet I can get him to run. :-)

Comments and questions are always welcome. I appreciate any feedback you may want to share.

Yesterday was a rest day. I did not run or work out. I worked and watched people run all day at the store(I work in a running store - to those who are new here). One woman was so excited to be training for her first race. So we talked about how to prepare and train, as well as what she can expect on race day. I love talking to people about that stuff.

Today will be a strength and pilates day. As usual I will share how it all goes later. Just wanted to say HELLO!

:-)Charlie

6 Mile Long Run

Today was the 6 mile long run, the first real long run with the group. I was kind of excited, because I was in the 12:00 pace group with one other person. Sadly he did not show up, so as usual I was on my own. Thank God I brought the iPod.

So the goal was a 12:00 pace. I finished 1:11:21 - 11:53 a mile. So I finished ahead of the pace. Since this is not a blazing pace, I am happy with it. It was a coolish, light drizzle day. Actually it was good for running. This will change soon enough, when it will be hotter than Hell!

The Chicago lakefront is always wonderful to run. I love this city, and seeing it on the path is a joy for me.

Now....breakfast!!!

:-)Charlie

Weighty Issues

Those who know me, and regulars to this blog know my history with weight. It is something I deal with everyday, and know I will for the rest of my life. I accept that. Some days I make good eating choices, other days not.

For the record, I am not on a diet. I have not been on one in 4 years. I just watch what I eat, and try to control the emotional eating. Again...not always successful, but I work at it.

When I started the marathon program I was 210. Yesterday I was 206! Four pounds gone so far. Again though, I do not keep track everyday. I learned how much I fluctuate...and we all do. So I would get upset when I would see I had gone up a good deal in a day. Daily weigh in make no sense to me. Every couple of weeks suits me.

I know my friends read my blog, and I try not to embarrass them, and what I may say may do that. I apologize ahead of time.

I had dinner with a friend a couple nights ago. I had a rough day...and a bad run. I was very hungry. I decided to have "breakfast" for dinner. I ordered a steak burger with eggs. This came with an English Muffin and hash browns. I also had an orange juice. He asked me if it was ok to eat that. I told him what all in the meal was good, and what was not. The hash browns were the bad, and I ate maybe 1/3 of them.

I find my body tells me what it needs. I had not had meat in over a week. Eggs are a terrific source of protein. There was also a banana - potassium.

I appreciate what my friend was doing...looking out for me. That's great. I don't want to seem ungrateful. I was just fine that night. Had I ordered dessert...that would have been a different story!

I also know during this training, I will gain some weight...that will be muscle. Woo hoo....I will be muscle man!

Today is a rest day - resting!

:-)Charlie

Today Was Better

Yes...today was a better running day. We had to do 4 miles on our own. My ankles were stiff, so I chose to run on the treadmill. I ran the 4 miles in 45:29. That's a time I can live with. I was sweating like mad. Lord knows I worked for this 4 miles.

Tomorrow is a rest day. I may cross train. Saturday morning is a 6 mile group run. Should be interesting. We should know our pace schedule and times by then.

So now as we come to the end of week two, I am feeling like a better runner already. I feel a bit stronger.

Hoping for a good run on Saturday.

:-)Charlie

5K - Blech!

Tonight's 5K was not a great run. I went out fast, and I think that was a mistake. I ran the 5K in 38:46. There was a time that I would be happy with that time, but not tonight. I never felt good during the run. My mind was not on the run.

I had too many outer issues going on, and it messed with my head. I would love to hear from someone how they stay focused during a race. I have yet to master this.

Tomorrow is a 4 mile run. I think I will be up for it. Friday is a rest day. Saturday is 6 miles. WOW!

Charlie

5.5 Miles...and Felt Just Ok

Tonight was my run with the Frontrunners. It was just ok...on various levels. I ran 5.5 miles in 1:05:30, which is ok. I guess I was expecting more from the group. They did welcome me nicely, but once we got running, no one ran with me. They were either way ahead, or way behind. So I ran alone. I wasn't happy about it. When I got back to the group, they were all talking about an event coming up, so no one really talked to me.

I know....groups like this can be one big clique(sp), I guess if I went again it would be ok. I just feel if I am going to run in a group, someone has to be at my level. The people behind me were walkers, or only running 3 miles. I had to get at least 5 miles in. So as the group passed me on the way back, a couple waved....but that was it.

Anyway...I am just glad to get the miles in. The time I was not worried about, though I was dragging at the end. Tomorrow night is an optional 5L run with the training group. I will see how I feel about doing it.

:-)Charlie

Pilates Class - I LIke It!

Last night's pilates class went really well. I think I am getting the hang of it. It also helps that more people from my training group were there, so I have someone to talk to.

I see the importance of pilates, and have really noticed I am a bit straighter when I run. So clearly the core is getting what it needs out this workout. I can see me continuing with the class once this portion of the training is over. Pilates is only the first month of training. Then it is optional.

On the agenda tonight? There is a gay running group, which I have long thought about joining. I am going to meet up with them, and head out on a run to see if I like the group. Good opportunity to get a run in, and meet some new people. The Frontrunners are an international organization, with chapter in many major cities. Chicago is one of them.

http://www.frfwchicago.org/

:-)Charlie

By the Way...

New picture on the blog! Was taken at the Green Bay Half Marathon! Someone told me the picture makes me look tall. I'm sitting, how can I look tall?

Anyway, any change to be a bit taller is welcome.

:-)Charlie

The Right Shoe

This will seem like a no-brainer post, considering I work at Fleet Feet, but it needs to be said. All of you need to be fitted for the correct running shoe. This was the painful lesson I learned in Arizona, as I ran with blisters.

I can not tell you how many times a week a customer will come to the store and complain of pains. In many cases, these people are running in whatever sale shoe they found at Target. I still remember the day three women came into the store at varous times....they had knee pain, and had been running in basketball shoes. YIKES!

We all run differently. Some of us supinate - run on the outside of our feet. Most overpronate, running with the foot turning in. For the overpronator, there are varying levels of stabilty shoes. These are shoes which will minimize that roll inwards. For us supinators, we wear nuetral cushioned shoes. These shoes are designed to really take the impact of the road, so our feet won't.

It is best to have someone watch you run. People try to show me the bottoms of their shoes and figure from that how they run. That doesn't do much, because, depending on the shoe, you won't see what you really need to see. For the record, showing someone the wear on the heel is no good, because almost all of us step the same way - heel first. So the heel does look worn.

Once you have been analyzed, it comes down to which shoe feels best on your feet. I find, whichever one feels best is the winner. Ideally, it should not feel like you are wearing a shoe.

If you do not have running store near you, see if there is someone who can do a gait analysis. Of course you are all welcome to come to Chicago to be fitted by me. :-)

Charlie

Time Trial Saturday

Today was the 5K time trial for our training group. With the times, Scott can figure out what pace we need to be at for our marathon goals. I ran fast, though not as fast as the other day....that was rare. Today I ran the 5K in 34:07. That is a 5K PR for me. It comes to about 11:00 a mile. I am more than happy with that.

After the run, we had a nutrition class. At this point this is the breakdown we should have in our diets:

Carbohydrates - 55-60% of total intake
Protein - 20% of total intake
Fat - 20-25% of total intake.

Emily the nutritionist, gave us a shopping list broken down into these categories:

Staples
Fruits/Vegetables
Dairy
Meat
Breads and Cereals
Snacks
Miscellaneous

The idea is to write down what we are taking in. I'll give it a try.

Tomorrow I may cross train a bit before work. No running though.

:-)Charlie

Rest

Yesterday and today I am resting. I was pretty sore after the Wednesday night workout. I did think about getting up to run a few miles this morning, but that passed. :-) The thought was tomorrow is the 5K time trial, I need to save some energy for that.

As far as I understand, the time trial is used to detemine paces for us during training. So the idea is not to run the fastest 5K, but to run a pretty good one. This will determine goals and paces for us in future group runs.

So no blazing runs for me tomorrow. I want to achieve a sub-6 hours marathon, not a sub-3 hour.

I am beginning to like the group run aspect. I am wondering if I should join a running group. I've thought about it before, but always felt running was a solitary thing. It still is, but I think a group run now and again is a good thing. Chicago has plenty of groups. I was reading up on the Frontrunners, a gay and lesbian running group. That might be my best bet. Plenty of time to think about it.

:-)Charlie

Oh My Frickin GOD!

There is a lot to be said for having someone pace you. When that pacer is the head training coach and manager of the gym, you know you are in for a HARD workout. Tonight was a run and a strength workout. We ran about 4 miles. I'll call it 3.9

My running partner was Scott - the gym manager, and head coach of our training group. I want you to pay close attention to what I am about to write, because I could not believe it. I did the 3.9 miles in - 37:07:59. My usual 4 mile run is in the 11:40-12:30 a minute range, or 48-50 minutes. This was one HELL of a run. I was red and dripping sweat when we got back to the gym.

Of course the fun had just started. At the gym we had a routine of 4 sets of 15 reps of crunches, chest presses, shoulder presses, lat work, back strength, lunges, and leg presses. Scott and Kristin made sure it was all just difficult enough. No slacking here. When I got in the shower afterwards, I could barely raise my arms to wash my hair.

I ate a dinner of a chicken ceasar at Nookies....and the adorbale cute waiter guy was so sweet. He told me he appreciates what I am doing, but no way in HELL is he running. That's ok. As long as he is a hunk and brings me more iced tea, all is good.

Tomorrow is a rest day - and boy will I need it!!!

:-)Charlie

Yummy Food Idea

One of the best parts of Runner's World magazine is the recipes each month. Here is the latest.

1 cup Forbidden rice (black heirloom rice) simmered in 2 cups of broth for 30 minutes
2 cups total of mini vegetables: zucchini, yellow squash, corn, carrots, green beans, eggplant
1 tablespoon olive oil
2 cloves crushed garlic
1/2 cup chopped roasted almonds
1/2 cup chopped parsley
3 tablespoons Chinese dressing (soy sauce/sesame oil/vinegar type)In large skillet, sauté with garlic.
Add mini vegetables and brown lightly for three minutes. Cover with lid and cook until just tender. Place fluffed rice, vegetables, and remaining ingredients in a bowl. Toss lightly and chill in the refrigerator for two hours. Makes six servings.
Calories: 200
Fat: 10 g (< 1 g saturated fat)
Carbs: 29 g
Protein: 7 g

:-)Charlie

A Nice Jog

Today I decided to add some miles to the training, so I went for a nice 4.16 mile jog. I felt good out there. This is good practice for the group run tomorrow night.

I felt no pain today. I also felt no pain from the pilates from yesterday. I tried breathing today like we do in pilates. I was able to run a little straighter bodywise. So it was an overall good run.

Tonight I am making spaghetti with turkey and spinach in the sauce - yum!

:-)Charlie

Father's Day Story - Early

Let’s consider this an early Father’s Day story….

Yesterday I worked at Fleet Feet, and a guy came in looking all happy and energetic. He was a construction worker – a big burly guy. I asked if I could help him. He smiled, and told me he was interested in running shoes. He had never run except over the weekend; ran three miles, and found he really liked it.

I sat him down, and went through the process….asking about miles run, injuries, anything which would help me fit him with shoes. I took measurements and watched him run. During the process, I asked why he started running. He told me his daughter is a runner in school (“made it to state,” he beamed!!!) He explained that he was running, so he could do something with her. He also said that at 38 he knew he wanted to stay around a long time for her. I thought that was really cool.

I got him into some shoes, and he asked about running clothes. He tried on several items, and asked about all the wicking materials. I told him about the evils of cotton and the importance of dry weave running clothes. He was always smiling and very happy to learn it all.

At the end of the transaction, I asked him if he had any personal running goals. He told me he wants to run a 5K with his daughter. I looked up and printed a couch to 5K plan for him. We also talked a bit about nutrition. He really appreciated all my efforts.

I told him that he must be a really great dad for wanting to do all of this with his daughter. He told me how much he loved her, and just wanted to be sure he was around for many years to come. Before he left, he told me his name was Jim. We shook hands, and I told him to feel free to come back anytime, even if he just has running questions.

I know not all parents are able to share activities with their kids, but this guy really did a lot for parenthood!

:-)Charlie

Pilates....It's Cool

Ok...I have decided I like pilates! It is hard. I can't do it all, but I decided tonight, I don't have to do it all...at least for now. I like the stretching and abs crunching aspects. It is hard. No one lies when they say it.

I thought about it as I had legs in the air, try to touch my toes....running 26.2 miles is much harder, and I have already done that once! So I can at least try this - no matter how silly I look.

Tomorrow would be yoga class...that isn't happening. I will figure out another training activity.

:-)Charlie

Sunny 5 Miler

It is a beautiful day in Chicago. It's sunny and warm, and a good day for 5 miles. I ran from home to the lakefront path. I took it slower than normal. I wanted to really pay attention to my body as I ran. I left the IPod at home, and enjoyed the sights and sounds around me.

I ran into a couple of customers from the store along the route. We shouted hellos, and looking goods!

I could have done 6 miles today, but the miles will ramp up soon enough in the training. For today though a 5 mile run in 1:03:05 isn't too bad.


:-)Charlie

Choose Your Exercise

It's really funny. There are times I will be talking to someone about running, and it is clear I am very passionate about it. At some point, I may hear this, "Well I don't want to run." Or something close to that. Let me be clear....nobody has to run!

My feeling is if you want to exercise, choose the one you enjoy. Walking, playing a sport, doing aerobics, dancing, whatever. The point is to move your body. I certainly do not expect people to run like I do. Actually....no one should run like I do...hahaha! If you want to lose weight, maintain weight loss, or just work on being healthier, find the exercise which suits you best! I should warn you though...sitting on the couch and watching sports....is not exercise.

I am not, nor will I ever be a Body Nazi! But I will encourage people to get up and get moving! so move!

:-)Charlie

First Group Run

Hehehe....I have to use the term group run loosely. Everyone ran far ahead of me tonight. Tonight's run was 4.5 miles along the lakefront path. I ran with Kristin, the pilates instructor. I told her her job was to help bring up the rear, and I was the rear.

Still I did well tonight. I covered the 4.5 miles in 52:04. I was last one home, but it really doesn't matter. I am not racing these folks. I am told I was looking good out there!

I talked with Scott(the gym manager) and Kristin about the yoga incident. They told me they would help me find a class better suited for me, and were very sorry about what happened. So I feel a bit better about the situation.

So tomorrow is a rest day, and I am really going to rest. No class or run!

:-)Charlie

Yoga - Ugh!

Yes the title of this entry says it all. I am not sure which type of yoga this was tonight, but I hated it. I could not do most of the things, mostly because of my leg and feet issues. I felt very depressed about this, and all of my childhood nightmares about looking odd and stupid came to pass.

My feeling is I will find a yoga class I CAN do. The instructor was nice enough, but I could tell she was not too fond of the heavyweight guy in the back trying and failing.

Yes...yes...I understand you do what you can in yoga, but this was too terrible for me. I will say this I attempted everything! And that was important for me.

I think I will stick with pilates.


Charlie

My First Pilates Class - Ummm...Ow!

Well I now know pilates is not a Polish dessert. It is strength training for your core - abs! The trainer was nice, but told us this was a bit of an advanced class, but we would catch on. I did...but OW!

My legs and feet have limited range of motion, so some of the the exercises were a bit tough to do, but I was game and tried everyone of them, no matter how stupid I looked. The trainer talked to a couple of us after class, and gave us some pointers on how to make it a bit easiter.

After the class I ran 1 mile on the treadmill. I used a hill setting, and did pretty well.

When I went to the locker room, I weighed myself. I didn't want to, and I got depressed when I did - 210 lbs. So I have gained 10 of the 100 back. I won't eat myself into a stupor over this. I knew I gained. I just did not want to see 210.

So I have some work to do. Tonight was a good first step. Dinner consisted of a PBJ sandwich, a glass of soymilk, and a banana. My lunch was the big meal today - a grilled chicken salad.

Tomorrow yoga!

Charlie

And So It Begins...The Road to Chicago 26.2

Tomorrow I will begin my journey to the 2007 LaSalle Bank Chicago Marathon - my training program begins. Just a reminder here is what June will look like for me:

Monday - Pilates
Tuesday - Yoga
Wednesday - Short Runs/Strength Training
Thursday - Short Runs
Friday - Rest
Saturday - Long Runs
Sunday Rest

Rest will be a relative term. I will cross train some off days. Some days I will do nothing. I will gauge all of this as I go.

In addition to the program, I am going to get back to better eating. My habits have not been great, and I feel gross. If I am going to be successful in this marathon, I need to eat better. Healthier eating will also aid my recovery as the training gets intense.

So what is success for this marathon? Clearly success in the marathon in Phoenix was to finish. This time I am kicking it up a notch. I have a time and physical goal. I am looking for a sub-6 hour finish in the marathon. This means 5:59:59 or better. Realistically, anything between 6-6:10 would be fine, but I want to crack 6 hours. I believe this program can help me get there.

To do this I need to be leaner and meaner. Tomorrow I will weigh myself. I know at times I have moved up to 206 lbs. I want to be under 200 at the start of this race. Ideally, I would like to be closer to 190 lbs, but I understand that I there are times you gain weight in marathon training. This is where my eating habits will really have to improve.

Now am I going to be disappointed if I do not reach either goal? I'll be honest...yes, for a bit. But as long as I do my best, and work hard, I will happy with crossing the finish line.

My blog goal is to take you every step of the way with me on this journey. I will share how the training is going, and my thoughts and feelings. Please feel free to comment or ask questions during this. I want interaction so I will not feel I am on my own in this.

I hope all of my Chicago friends will be a part of my curb crew and come out to cheer me on. If there is anyone else out there training, let me know or share with us how your training is going.

There are four of us at my store running the marathon: Spencer, Sarah, Matt and me. I can tell you now, I will be the last one to cross the finish line, but I know we will all be cheering each other on during these next few months.

I am also psyched when I talk to fellow marathoners at the store, and learn about how they are doing. The running community is truly an encouraging group of people. I learn so much from my customers.

So there you have it. The journey begins tomorrow, and I hope to have you all along with me.

:-)Charlie

Running and Prayer

Those who know me well know I am a spiritual person, but do not push my religious beliefs. This entry is not intended to be anything more than sharing.....

This entry is dedicated to my friend, and former pastor Rev. Ken Harrington, at Hope United Church of Christ in Alexandria, VA.

This last week I spoke to my friend Ken about life and the trials we go through. He told me how impressed he was with my running and weight loss. What I forgot to tell him was that I also use my running as a way to be closer to God. I have read "Running the Spiritual Path" by Roger Joslin. This book is about how to use running as a time for prayer. I have found it an excellent way to have my one on one with God.

I time everything with my breathing, and focus on that. This becomes a meditation for me. While I do this I am aware of other thoughts which come into my head. I acknowledge those thoughts, and then get back to my breathing/meditation.

I usually use a chant or saying as I breathe in and out. Mine is "World Peace." I learned this while taking yoga last year. Inhale - world - exhale-peace. It really helps with focus and with meditating. I also run a bit easier.

Some people have actual prayers they say. Others just use a word like Christ, God, or Believe. I suggest toying around with phrases or words until you find one which works for you.

I have little time to go to church, so I find this one on one time while I run really helps me. I would be interested in hearing if other people do this, and how they feel.

:-)Charlie

Easy Run

Today was an easy4.16 mile run to Evanston. I felt tired, but good. The ankle was ok, not great. I took a few walking breaks which helped. Not bad for a first run after a race. It was a hot one out - 85 degrees! I think this will be a hot summer!

:-)Charlie

Cellcom Green Bay Half Marathon

It was a dreary, windy cold day yesterday, as my cousin Polly and I started our 13.1 mile trek through Green Bay, Wisconsin. The race started at Lambeau Field, home of the Green Bay Packers. There was about 6500 people gathered for the marathon/half marathon/5K.

The race started at 7 am...and off we went. No complaints about the first mile. We ran it in 11:49. Mile 2 though we needed the port-a-potty. There was a HUGE line for 3 of those things. This slowed us down quite a bit.

Polly kept asking how my ankle was. Keep in mind, I had not run a step in 3 1/2 weeks, and had a bum ankle. I was clearly running slower though. Polly and I ran together for a few miles....but there was one problem....I KEPT HAVING TO PEE!!!!!

I stopped at mile 2, 3, 4, and 5....The funny thing is I drank nothing in the morning. I think the cold, and the gatorade just cut through me. I was trying to keep up with Polly, but it was a losing effort. I let her go.

As for the ankle. It was ok until mile 9-10. I felt it was stiff, and could go either way. I made the decision to walk more, and hope that would help. It did.

What also helped at mile 10 was the cookie break. Two ladies where there passing out chocolate chip cookies to the runners. It was MUCH appreciated.

At this point I knew I would not be making a PR, but I thought it would be close. Mile 12 took a turn towards Lambeau Field, and I went into the tunnel, and out to the field. After a lap around, back into the tunnel, then on to the finish line. They announced my name as I crossed the line.

My time was - 3:03:44. My PR was 2:59. So for as little running as I have done, and as bad as the ankle has been, I think I did well. Polly finished around 2:41. Very good for her first race.

The race had some issues....

Poor port-a-potty planning.
A boring route.
A small expo.
I will cut some slack on the weather.

The volunteers were great and always cheerful. I liked that! I also loved the post-race brats! Mmmmm!

Many thanks to Polly for running the race with me. I had fun.

Also....BIG thanks to my cousin Ruth for getting up at 4:30 am to make us oatmeal! YUM!

Chicago Marathon training begins the first week of June! I will be detailing my journey on this blog. Keep your eyes peeled.

As for my ankle? It feels good, though I am sore today.

At least I got a shiny medal for it all.

:-)Charlie

2007 Chicago Marathon Training Schedule

Last night was the orientation meeting at my gym for the marathon training. All I can tell you, if I have not already, this training will be an ass kicker!

There is plenty of running challenges - tempo runs, speed work, hill work, and of course the weekly long runs.

There is also yoga, pilates, nutrition class, and strength training.

Scott, the manager of the gym asked us to write a bit about our running history and health issues. I detailed my foot history. So they are aware, and adjust things for me if need be. He told me he thinks I will do great with the program.

We were also asked about goals and what we hope to accomplish. I have two. I want to be a more efficent runner, and I want to be fitter.

Do I have a goal forthe marathon? Yup! This one is not about just finishing. Time to set a PR - Personal Record. Knowing my race history, and with this training, I am shooting for a sub 6 hour race. I think this is realistic with the kind of training I will have.

Here is what June looks like training wise:

Mondays - Pilates
Tuesdays - Yoga
Wednesday - Shorter runs 4-5 miles + strength training
Thursdays - Runs on my own
Saturdays - Long tuns + 1 nutrition class

This will change in July, and I will talk about that then. I will also detail here what I am doing and feeling as I go through this training process. It is going to be one interesting ride.

:-)Charlie

About to Crank It Up

First the good news - my ankle is better, and I am ready to run this weekend in Green Bay. As promised, I have not run the last couple of weeks. I have been biking and doing the Elipitical. Not the same, but I get a workout. Looking forward to the race.

So....it is time to get ready for the Chicago Marathon. I have found a training program. I believe it will KICK MY ASS! My gym offers a very comprehensive training program. Tempo training, hill training, strength training, yoga, pilates, and of course the long runs, are all a part of the deal. I will be lean and mean and ready to set a PR at the marathon. Hooyah!

The down side these days...I have gained some weight. Sadly I have put on about 6 lbs. I am sure it is from the lack of running. The good news is that is all about to change!

:-)Charlie

Biking and Swimming

While my ankle is healing, I am doing some other cardio. I biked at the gym the other day. I rode 12 miles. Last night I swam a few laps. Both felt good. I really am looking forward to lacing up the shoes and running again. This drives me nuts.

I am also beginning to plan my marathon training. It's clear I need to work on my core, and get this body into shape! Also time to re-exmine the diet.

Now if only the ankle would heal.

Charlie

No Running!

Well it is less than 2 weeks before Green Bay, and now I have been told to lay off the running! Today I went for a massage. My right ankle was still in pain. The massage therapist had me see a physical therapist at the gym.

The PT is stunned I can run. I explained my history, and she was shocked at the fact I run. As you may know, I have next to no range of motion in my right foot. The clubbed feet and the corrective surgeries have made this so.

She suggested all my issues have caught up with me, and I might not have had enough rest after the marthon. So she thinks my training until the race should be on a bike, or do weights. She also thinks I am going through my running shoes faster than the average person.

I will give it a try. I am tired of hurting.

Charlie

My First Marathon

I am a HUGE fan of the podcast, "Phedippidations". It is a main staple on my longer runs. Steve Runner is 40something, middle of the pack runner, who voices "thoughts, opinions, observations and rambling diatribes, during long runs." This is my favorite podcast!

This week's episode is on people's first marathons. Steve asked listeners to write about their first marathons. I wrote about the Rock n' Roll Phoenix Marathon. As I listened to his podcast today, I got very emotional as I heard him talk about my marathon! Yes...he used my story!!! I felt like I was re-living it.

Steve, I don't know if you will read this, but I want to thank you for highlighting my story. I was very moved.

Steve makes a good point in the show, and it is one I talk about all the time. You don't have to run a marathon. If all you do is get off the couch and walk, I think that is great. However, if you can develop a healthier lifestyle, which involves exercise, the quality if your life will be so much better.

People tell me often, "I don't want to run." So don't run. I love running with all my heart. But if your exercise is swimming, biking, walking, or skipping rope, more power to you.

My races are what help keep me motivated. I like being in training for something. It keeps me focused.

For those who have not heard "Phedippidations" give it a listen. Steve is funny, warm, and an all around great guy...at least for someone who drinks Sam Adams Beer. Sorry Steve, I'm a Guinness man!

www.steverunner.com

:-)Charlie

Food

Before I get into the post, I want to say my sore ankle has kept me from running this week, so nothing to report there. I was told by the massage therapist I have a compression injury. I need to ice it, and alternate with heat. It kills me not to run, but it hurts more TO run.

Every month Runner's World magazine publishes healthy recipes. Thought I would share a couple I want to try.

Chicken and Wild Rice Soup

3 oz uncooked, skinned chicken breast
1 diced medium onion
2 chicken bouillon cubes
2 stalks diced celery
3 sliced carrots
7 cups water
1 pkg long grain & wild rice mix
2 cups skim milk
2 tbsp corn starch
2 tbsp water

Combine chicken, onion, bouillon, celery and carrots with water in a large saucepan. Bring to a boil, reduce heat and simmer for 30 minutes or until chicken is cooked. Remove chicken, then add rice to water mixture. Simmer 25 minutes or until rice is tender. Add milk. Remove bones from chicken. Dice chicken and return to soup. Mix corn starch and water to make a paste, then add this to soup to thicken it.

Serves 8.

Nutrition information per serving: 136 calories25.3 g carbohydrates7.7 g protein.8 g fat (5% of total calories)672 mg sodium1.7 g dietary fiber
===================================================================
Flour's Famous Banana Bread

1 2/3 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup plus2 tablespoons sugar
2 eggs
1/2 cup vegetable oil
3 1/2 bananas, very ripe, mashed
2 tablespoons low-fat sour cream
1 teaspoon vanilla
2/3 cup walnuts, toasted and chopped

Preheat oven to 350?F. Sift together first four ingredients. Beat sugar and eggs with a whisk until light and fluffy. Drizzle in oil. Add bananas, sour cream, and vanilla. Fold in flour mixture and nuts. Pour batter into a buttered 9" x 4" loaf pan and bake for 45 minutes, or until a toothpick inserted in the center comes out clean.

Makes 12 servings.

Lower-fat version: Reduce oil to 1/4 cup, add 1/4 cup unsweetened applesauce (260 calories, 9 grams of fat).

Calories: 310 Fat: 15 g Carbs: 41 g Protein: 4 g


YUM!
Charlie

April Numbers

So here is where things stand at this point.

January – 39.80 Miles 15:26 per mile
February – 24.32 Miles 13:06 per mile
March – 33.73 Miles 12:07 per mile
April – 37.98 Miles 11:54 per mile

As you can see, I am getting faster. These are average times. So there are times I am zipping along, and times I am kind of pokey. I am comfortable with the under 12 minute miles. My goal is to keep that up over a marathon. I think that will serve me best.

My May goal is to do over 40 miles and stay around the 11:50 a mile time.

Charlie

Ankle Pain

My right ankle has been stiff for a couple of days, but I thought I was good enough to go running today. Off I headed towards the lake. I ran 4.11 miles, and was in a lot of pain. I walked home. The ankle pain created leg pain.

I can hear some of you saying, "What were you thinking?" Well I thought the ankle stiffness would work itself out. I was wrong. Now I am limping.

I was glad to be out in 80 degree weather though. A FAB day in Chicago.

Tomorrow...I think I won't run.

:-)Charlie

Pushed Ahead

I woke up with really stiff ankles this morning. Still I headed out on a 3-mile run. Once I was running I felt ok. I did the 3 miles in 35:06:69. Decent time.

Counting down now to the Green Bay Half Marathon - 23 days! Woo Hoo!

:-)Charlie

Who is Ryan Hall?

I am sure most of you have never heard of Ryan Hall. Neither did I until February.

http://www.mensracing.com/athletes/interviews/2007/ryanhall020107.html

"Ryan Hall, 24, once again caught the attention of the athletic world by setting a new American record of 59:43 at the Aramco Houston Half-Marathon on January14. "

His blazing speed in the half marathon led him to make last Sunday's Flora London Marathon his first. There was a lot of speculation about could he win his first time out. So how did he do?

Hall hung with the lead pack, and finished in 2:08:24. It is the best American debut marathon time, breaking the old record set by Alberto Salazar and Alan Culpepper (2:09:41). Hall was in the lead at the 21 mile mark. His inexperience in this distance is what did him in. I am willing to bet he will correct that and become a great American marathoner - Lord knows we could use one. Hall was in the top 10, always a good showing for an American.

So where have I been? Flu and a visit by Q kept me off the road last week. The flu kept me from running. Trying to get back into it this week. The Green Bay Half Marathon is less than a month away.

Charlie

Brooks Dyad 4

As I have mentioned Brooks set me up with a pair of running shoes. I wear the Brooks Dyad 4, and I have to say I love this shoe. I run really well in it. The shoe feels like it was made for my feet. Granted, it is a 2E, and I wear a 4E, but it is a wide 2E, and feels great.

It is a heavier shoe than I have worn, but that doesn't seem to be a problem with my running. In fact I feel I am running better than I have. So if you have a neutral foot strike, I really recommend this shoe.

:-)Charlie

Happy Easter

I hopped along the bunny trial this morning to Loyola, and did a couple laps around the track and back. Today was a 2.33 mile trek. My29:03 time was pokey, but it was ok. I was feeling very stiff this morning.

When I got home, I made some oatmeal with dried cherries mixed in. YUM!

Happy Easter everyone.

:-)Charlie

5 Miles...and More to Go

Today was a good 5-mile run on the treadmill. I really worked hard at this run. I used a series of hill programs to get me going today. I ran the 5 miles in 58:13. That's a good pace for me. I was pretty tired at the end, but felt good.

So far this has been a good running week. Ideally I would like another good run on Easter Sunday. Of course we are expecting snow tomorrow. Not sure what conditions will be like. We'll see.

:-)Charlie

Items for the Day

I have a new favorite breakfast – granola with soy milk. Soy milk are two words I never thought I would say, let alone like. But Silk has a Vanilla soy milk I like, and I use it with granola in the morning. It makes for a tasty, healthy breakfast. Add a banana to it, and that is one heck of a good time.

Last night I ran a good 3 miles on the treadmill. My time was 34:13. I was pleased with that. I was using a hill/random setting, and was putting out little effort. So overall it was a good workout for me. While I am not a fan of treadmill running, I do like using the hill settings, as it provides a challenging run for me, that I can’t get in Chicago – no hills.

I am still looking at marathon training programs. They all cost close to $200 which seems like a lot to me these days, but at the same time, it is a worthy investment. We will see what I do.

:-)Charlie

A Decent Run

Well I learned something important today - a pedometer is pretty accurate. I estimating my miles based on Mapquest. I was right on with most of them according to the pedometer, except my long run last week. It wasn't 6.32 miles, it was 4.32. So I did not run a sub-9 minute mile. Still that's ok. I don't know what I would do if I really went that fast.

So I will make adjustments to my charts.

Today I ran the 4.32 miles in 55:06. I was not gunning for time. Not every run needs to be fast. Something I keep reminding myself. It's the miles that count.

:-)Charlie

Quarterly Results - 2007 1st Quarter

The first quarter of 2007 is coming to a close. Here is how I am doing.

January - 39.80 miles - 15:26 a mile

February - 24.32 miles - 13:06 a mile

March - 35.73 miles - 11:27 a mile

So for the year I have run 99.85 miles. Pretty good. Of course that number will begin to jump significantly with the training. I like the progression of my time. Top be fair, the 15:26 a mile in January includes the marathon time. That is not a true representation of my time.

Looking forward to my April runs.

:-)Charlie

New Goals

I have re-evaluated my race schedule for the year, and made one important decision.

I have entered the Chicago Marathon! Yes, Sunday October 7, 2007, I will run 26.2 miles through the streets of Chicago. This year is the 30th Anniversary of the event, so they have opened the registration to 45,000! WOW! I will be one of them.

So here is how 2007 looks -

May 20 - Cellcom Green Bay Half Marathon
June 23 - Proud to Run 10K
August 12 - Chicago Distance Classic
October 7 - Chicago Marathon
November 22 - Turkey Trot

I think that's enough for 2007.

So now the training really begins. This time around I am looking for a training program. While I can train on my own. I found it hard to be motivated. I also think I could benefit from having running partners.

So now the running year starts for me.

Yesterday I ran 5K on the treadmill at the gym. I did a decent 36:06. Slower than I have been doing, but I felt good.

:-)Charlie

Today - 3.34

Today was a 3.34 mile run. I ran from home to the Andersonville area of Chicago. My legs were not 100% as I stood for 12 hours on Friday and Saturday at the Shamrock Shuffle Expo. I worked, so I was standing. Kelly knows what that kind of standing does to me.

I was very glad I didn't run yesterday's Shamrock Shuffle. It was a warm sunny day. After standing for the better part of 24 hours, I would have been in pain running.

I still felt it today, hence I did not run home, I took the bus. Better to save my legs for another day.

All is set for the Green Bay Half Marathon. I am registered, and will be running with my cousin Polly. Looking forward to it.

:-)Charlie

Flying!

Today was a really good long run. I ran 6.32 miles in 58:42. According to the race calculator, that is 9:17 a mile. It didn't feel like I was going that fast. And to be honest that is a little faster than I ever would run in a marathon...at least at this point.

I have been working on the treadmill increasing my speed. So I am glad to see it had picked up. Ideally in a marathon I would like to be running around 12:00 a mile. I will take what I can though.

My route today took my up to Evanston, IL - home of Northwestern University, and my birthplace. It is a lovely community, and I am enjoying running through it.

:-)Charlie

Ethembeni School

I want to take a few moments to talk about Ethembeni School.

Established in 1984, Ethembeni School serves 300 physically disabled and visually impaired children from all over Kwazulu-Natal, Kingdom of the Zulu (South Africa), educating them to reach their highest potential and to become independent and responsible citizens of the community.

The name Ethembeni means “Place of Hope” and the motto Phila Ufunde – Live and Learn. At Ethembeni 300 beautiful children live, learn, and give us joy and hope.

At Fleet Feet Sports we sell Balega socks, the best socks I have put on by the way. Balega sports charitiable efforts for this school. When I learned this, I started to do some research about the school. Most of you do not know in my younger college years I worked with disabled people. It is such an amazing experience to work with this population.

Our stores are selling bracelets and necklaces made by the kids. The money raised is to help the school buy a bus. While I think that is a great idea, I had a different idea.

It costs $1,000 to sponsor a child in the school for a year. The money pays for tuition, supplies, room and board, and medical services. Since I work in a running store, with runner, why not get everyone to dedicate a race to raising the money so a store could sponsor a child. My manager loved the idea, and took it to the general management. They loved the idea as well.

There is a change to the plan though. We get free registrations to various races in the area, so the money which would have gone to pay for a runner's registration will go into a fund, so each of the three stores can sponsor a child. We are also proposing a Balega day, where proceeds from the sales of socks on one day would go towards this fund.

I am very excited about this. Earlier I wrote about running with a noble purpose. I really see this effort as part of that. I am glad Fleet Feet Sports is going to participate.

For more information on the school go to - http://www.ethembenischool.org/

:-)Charlie

Being Mortal

Yesterday was sunny and 60 - of course I was going to run outside. My legs and ankles had felt stiff all day, but off I went. This morning I am in quite a bit of pain. Not sure what is going on, I knew I was tired from standing all weekend. So I am assuming that is what started this.

It all serves as a reminder of my foot/ankle pain. Of course I always know my foot issues are there, and will be the rest of my life. The pain though, is a nasty reminder to me, and I hate it.

Still I ran 3.6 miles. Today - rest!

:-)Charlie

Hill and Speed

Today I hit the gym. I hopped on the treadmill for hill and speed work. My overall goal is to improve times at my races this year. I think by cranking thiings up a bit I can. My goal was torun 30 minutes. I did 2.81 miles. Not bad.

I ran on a 2.0 incline. In this instance it means the largest hill I woudl run would be at a 2% incline. I felt good with my run.

Working towards a long run goal of a 6 mile run. Can do it!

:-)Charlie

Cross Train

Today was a cross train day. I have to say I felt really good afterwards. Because it was my first one in a long time, I did not push myself. I did 5 minutes on the elipitcal, then I used the weight machines for about 30 minutes, then I ran for 15 minutes.

After the workout I felt very energized and ready to go.

:-)Charlie

Two Simple Miles

Yesterday I hit the treadmill for a quick 2-mile run. It was a good one. My time was 24:09. Pretty good. Today I head back to the gym to cross train. I have not lifted a weight in months. The idea today is to take it slow and easy.

Last night I had dinner with a friend. I like broccoli. We had Thai(not a fave of mine, but I was a good sport). I had a BBQ Pork with broccoli. They gave me a ton of broccoli. It was tasty. Always good to get some veggies into the system.

:-)Charlie

No Mood

Hello all. Sorry for not posting this week. To be honest there was nothing to post. I either have not been able to run, or was not in the mood. My goal is to start fresh tomorrow.

One thing to chat about...distance. Here is something to know.

5K =3.1 miles
8K = 4.97 miles
10K = 6.2 miles
Half marathon = 13.1 miles
Marathon= 26.2 miles

It could be no one has explained that to some of you, and I want you to know. Why? It seems to be a pet peeve of many runners when we talk about a race, and someone gets the distance wrong, or just calls it a marathon.

Charlie: Yeah...I have a 5K this weekend.
Dude: Yeah? How is long is the marathon?

You may giggle, but I get that, and so do many of my fellow runners. No matter how many times we try to explain, it goes in one ear, and out the other to some. So now you know.

:-)Charlie