Somewhere Over the Rainbow to 8 Miles

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

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

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

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

Charlie

Easy, but Fast

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

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

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

Charlie

Facing the Future

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

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

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

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

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

Charlie

Lacing the Shoes and Running

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

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

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

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

Charlie

Marathon Map

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

Charlie

Stricken

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

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

Charlie

A Wash

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

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

Charlie

Toronto Breaking News

Hi, my name is Charlie. (Hi Charlie)

I am a running geek. (Applause)

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

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

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

Charlie

Thoughts on a Hot Run

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

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

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

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

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

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

Charlie

A Breather

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

Charlie

Marathon Kids Final Medal Ceremony

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

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

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

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

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

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

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

www.m3.mgrf.org

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

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

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

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

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

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

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

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

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

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

Charlie

A Fun 1.5

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

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

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

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

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

Charlie

A Solid 6

I really felt I got back on track today with a 6 mile run. I was feeling down about the short run the other day, so I put the nose to the grindstone and ran 6 miles. I felt good for the most part.

I headed up to Evanston and did the along the lake route. Overcast and in the 40s - perfect running weather, but to be fair I would like some sun with my run. I was pleased with my time, though I realized I went out a bit too fast, I slowed it down a bit heading back.

The only thing which bothered me was my hips were feeling it about 2 miles to go. Maybe more stretching is needed? Not sure. Something to be mindful of.

Also .... today I registered for the Soldier Field 10 Mile Race. My last 10 mile run was the same race last year. While I may not PR, I sure as heck hope I do well.

Charlie

Re-Evaluate and Good News

Last night I was supposed to run 6 miles. I found I could run 3.25. The problem? Working all day. I was on my feet all day, so my legs were tired and sore, with no energy to do 6 miles. So I need to look at my schedule, and run on days when I am not opening at the store.

Closing means I work at 1 p.m., so I have the morning to run. This is fine, as I like running in the morning better anyway. Still I am disappointed with last night. I have not done 6 miles in a couple weeks. I don't think there is need to panic, but I am aware that I need to be consistant with the miles and running.

The good news is Mark has joined my gym. So now he can do his training in earnest. He was so happy to be able to afford a gym membership. He worked on his 1.5 miles last night on the treadmill, and he really had a good time at the gym.

So there was good with the not so good yesterday.

Charlie

So How Will I Run 26.2?

The above question was in my head on this very warm day in Chicago. Temperatures were in the low 70's as I started my run. The goal was to run 6 miles today. I will cut to the end....I didn't quite do that.

So what happened today? The warm weather. To the non runner, this would seem an ideal day to run. To the more seasoned runner, higher temps means a more difficult run. Maybe we are skipping spring and going right to summer. This means I will really have to work on staying hydrated.

I was doomed because I did not take any water with me. The fountains in the parks are not on. Neither are the bathrooms....and at mile 2, I really needed to go. I weaved a new route, and found a Starbucks. I was so glad I did.

After the bathroom break, I thought I would begin to head home. I was feeling a bit dehydrated. I tried more walk breaks, and running slower, but I could not get the fact I was not running well.

Now the warmer weather is here. I have to acclimate to it. This is always an awlward time. The thought in my head was, how will I run the marathon, if I can't run 6 miles today. The good news is between now and marathon day, I will have many warm weather runs, and will get used to it...I hope.

Charlie

Fascinating

Tonight was another No Boundaries run. No Boundaries is the beginning 5K program I am coaching. There are 20 people in the group, and they range from all out runners to walkers. I enjoy the coaching, and am glad to pass on my love of running to another group of people.

We ran 1 mile again tonight. One woman was just glad to be able to keep up and "see the group." Another woman is not getting it....she came to the group in sandals tonight. I had told her last week she needs a good pair of shoes, but evidently she did not get that. When I left the store she was being fitted for shoes.

So how did they do tonight? They did great. I was very proud of them. We went over stretching, some nutrition and form while running. Eveyone looked good out there. It was a good mile.

Charlie

Sick Day

Yesterday I battled a cold, and felt miserable, so no running for me. I thought about it as I felt better during the day, then I thought again. Why chance it?

Tonight is a No Boundaries training run. Looking forward to seeing how the group is doing/feeling. We now have 20 people in the group. WOW! Exciting to see 20 people take to the streets and run.

More later.

Charlie

Not the Run I Wanted

After a long day at work, running is not ideal for me. I have found this to be true the last few post-work runs. Still I made a gallant effort to run yesterday. I only managed 3.5 miles in 42:42. I wanted to run 5 miles, but I felt I had nothing in the tank. The whole time I ran, I just felt like I had nothing in me.

I was psyched earlier in the day after watching the Boston Marathon. Kudos to Kara Goucher and Ryan Hall on their 3rd place finishes.

Still my legs were heavy and I was just plain tired at the end of the day.

Better luck next run.

Charlie

I'm Running...Why Stop Me?

So I am on the last leg of my 5 mile run yesterday. I am running down the street. Anyone, and I mean anyone who sees me coming towards them would know I am running. Evidently Mormon Missionaries would not know. I see two missionaries ahead, and really think nothing of it. As I am about to go by, one of them waves at me, pulls out literature and asks if they can talk to me. I yell, "I'M RUNNING!" and I keep going. Unless you are in pain, sick, in trouble of dying, stopping me on my run is not a good thing.

The run was not too spectacular. I was very stiff yesterday, and not feeling all that hot running. Still I managed to get 5 miles, so I completed all my runs this week. Very satisfying.

Charlie

The Journey Begins - No Boundaries

Tonight was the first group run for the No Boundaries group. 17 people ran/walked 1 mile tonight. For some people it was their first time running. As the people spoke before we ran, here are some reasons they are running: a healthier lifestyle, to get back in shape, to finish a 5K, to out run zombies.

Yes...you read that right. One guy told us he saw the movie "28 Days Later" and saw how fast zombies run, so he wants to be able to outrun them. I'm still shaking my head over that one.

The group ran for 1 minute and walked for 2 minutes. In the next 10 weeks, they will expand on that and some will run the entire distance. I am very proud of these folks for taking the first step towards a running life. I know some will keep up with it, and some won't. I could see though there are some very dedicated people.

Mark ran with the group, and he was very good. I was so proud of him. 1 week down....9 to go.

Charlie

An Easy 5 Miler

Today was a nice and easy 5 miler up to Evanston. Temps were in the 40's. It was a bit damp, but I felt good as I headed out. My goal was to run "easy". By that, I mean I was not going to push or force myself to go fast or slow. As a result my time was 59:22. Really not too bad.

Not many runners out today. Those who were, I tried to nod and say hello, but no friendly folks. Where were they?

Nothing major on my mind. I wanted to block the world out, and just be within myself. My mantra in my head was, "Stay within yourself." I think that calmed me, and really let my body relax and run. It felt really good.

While I ran, Mark was doing a 45 min - 1 hour walk. He was in essence following me, though he turned around at the 1/2 hour point, and got back to the house before I did. He says he felt really good. He too was zoning the world out.

Friday will be my last run for the week. Not sure what to think....it may be 70 that day! WOW!

Charlie

A New Runner

Today Mark started his running program. He has joined No Boundaries, which I will start coaching this week. Today the plan called for him to run 1 minute and walk 2 minutes - 4 times. He laced up his Mizuno Nirvana's and I headed out with him.

When it was time to run, he bolted ahead of me. He did as I thought he would - conk out. I told him he needs to start with a jog. This is not a sprint or a race, it is endurance. So the next run, he jogged with me - much better.

Mark is overweight and a smoker. His lungs let him know they weren't happy. He was happy though. He completed 1 mile, and smiled.

Charlie

Marathon Plan From Here Until Marathon Day

So I have reviewed the plan, and told Scott I am good with it. So now I will share it all with you. Some things to note, and this is what I have to remind myself as well, I have physcial issues, primarily the arthritis, so I have to take some extra care as I do this plan. I can't go like I thought I would in 2007, where I go all out in each run. This plan is designed for me and the limitations I have. I welcome comments from the running community.


13-Apr 5 Miles - 11:45 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:45 min/mile

20-Apr 5 Miles - 11:30 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:30 min/mile

27-Apr 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile 6 Miles – 12:30 min/mile

4-May 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile 7 Miles – 12:30 min/mile

11-May 6 Miles - 11:30 min/mile 6 Miles - 11:00 min/mile 8 Miles – 12:30 min/mile

18-May 6 Miles – 13:00 min/mile 4 Miles Tempo Soldier Field 10 Miler

25-May 6 Miles – 13:00 min/mile 5 Miles Tempo 7 Miles - 12:30 min/mile

1-Jun 6 Miles – 13:00 min/mile 6 Miles Tempo 8 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

7-Jun 6 Miles – 13:00 min/mile 5K Time Trial 9 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

14-Jun 6 Miles – 13:00 min/mile 4 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

21-Jun 6 Miles – 13:00 min/mile 5 Mile Tempo Proud to Run 10K
Xtrain/Strength/Pilates

28-Jun 6 Miles – 13:00 min/mile 6 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

6-Jul 6 Miles – 13:00 min/mile 5K Time Trial 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

13-Jul 6 Miles – 13:00 min/mile 4 Mile Tempo 11 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

20-Jul 6 Miles – 13:00 min/mile 5 Mile Tempo 12 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

27-Jul 6 Miles – 13:00 min/mile 6 Mile Tempo Rock N Roll Half Marathon
Xtrain/Strength/Pilates

3-Aug 6 Miles – 13:00 min/mile 5 Miles 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

10-Aug 6 Miles – 13:00 min/mile 4 Mile Tempo 16 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

17-Aug 6 Miles – 13:00 min/mile 5 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

24-Aug 6 Miles – 13:00 min/mile 6 Mile Tempo 18 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

31-Aug 6 Miles – 13:00 min/mile 7 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

7-Sep 6 Miles – 13:00 min/mile 5 Miles 20 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

14-Sep 6 Miles – 13:00 min/mile 10 x 800 13 Miles - 12:30 min/mile

21-Sep 6 Miles – 13:00 min/mile 4 Miles 2 Miles

Sept. 27 Toronto Waterfront Marathon

You will notice the pace is a slow one compared to what I have run. Scott says a 13:00 min/mile pace will mean a 5:40 marathon time, well within my goals. I am not too thrilled at slower running, but this is what I need to do body wise for me. So I may grumble a bit, but in the long run this plan will serve me well. The XT portion will be a 4th workout day for me. I already do this for the most part, but it will become a crucial portion of the training plan.

Thoughts?

Charlie

April 12 Observance

April 12 is always an interesting day for me. Definitely a time for reflection. I hope you will indulge me as I stray posting from my usual running items. I may have written on this before, but want to tell the story again.

21 years ago today I was at rock bottom. I was not successful in college. I was aimless. I was lonely. I was feeling like someone on the bottom rung of the ladder, but can't even see the top of it in order to start climbing. I had a mad crush on a guy who did not return the affection. I felt like a loser in life.

April 12, 1988, I had a plan to end my nightmare. I was going to kill myself. Spoiler alert - I did not succeed. :-)

A friend of mine had a birthday gathering, and I went to that. I tried to have fun, but I was so depressed, I felt all I was doing was faking it. After the party I went to the grocery and bought a gallon of wine and several hundred Sominex. I had no idea if it would kill me, but the amount I bought should have done the trick. I went home and I drank the wine and began taking the pills.

I was sitting in the little yard I had crying, drinking and taking pills. I was pretty pathetic. I kept asking God why did life have to be so crappy. I was at the bottom of life. I begged God to help me end this.

A few minutes later....I dropped the last of the pills on the ground. My dog came out and was sniffing at them. It was like a light went off - "What the HELL was I doing????" First I wanted to make sure the dog didn't eat any. Then I called my counselor and some friends. The friends came over and rushed me to the emergency room. Yes, the fact of the matter was I wanted to live. Death would not end my problems or suffering. I had to take control of things and make my life better. Of course that stunning revelation came to me a couple days later.

I won't go into the details of what happened in the hospital, but needless to say, I got the medication out of me, and was sent home. I took the next few days to think about life. I was not only take control of my life, but I was going to live it the best I could.

In the years since I have had joys and sorrows. I have had plenty of ups and downs, but I have never, ever been in such a dark place that I felt I had no options. I honestly believe that night God heard my cries, and helped me through that difficult time. Sorry to get all religious, but I do believe that.

Ironically today April 12 is Easter. I mark today as a day of not only Christ's ressurection, but mine as well. I went from that sad, sad guy, with no options, to living a life where I have journeyed to Africa and seen the wild beasts, helped coffee farmers in Costa Rica, seen the treasures of the Louvre, crossed the finish line of a race on the 50 yard line in Notre Dame Stadium, completed one marathon, and working on another, celebrated the joys of life, and have learned the lessons of my mistakes(I hope).

I have no clue what the rest of my life has in store, but I welcome the challenges, and am so happy the sad guy I was 21 years ago did not succeed in ending his life.

Charlie

Catching Up

A few things going on. Sorry I have not written in a couple days. Life...go figure.

1) Friday - Ran the course for the Ravenswood Run 5K to check the state of the course. A few potholes here and there, otherwise I thought it was good. I ran at a decent 11:30/mile pace. As it turns out I won't be running the race. Why.....

2) I have been asked to be volunteer coordinator for the race. Pretty exciting stuff. So I will be getting volunteers to designated places on the course and in the packet area. Very cool.

3) This week start No Boundaries. For the regular readers, you know I coached this last year. It is a beginning running program. So happy to be doing it again this year. Out first group run is this coming Thursday.

So there is a bit of a catch up. I will be going over my marathon plan in the next posting.

Charlie

Marathon Training Plan Part 2 - Preview

Scott sent me the rest of the marathon training program for me to review today. I'm not ready to post it yet, but it looks like I will be introducing tempo runs and long runs into the mix, as you might suspect. Towards the end I will be doing some Yasso 800s. Scott has developed a plan he believes will allow me to run under 6 hours in Toronto.

I am still looking through the plan, and post it here shortly.

Charlie

Wonderful Run - Facing What May Be

Today was a wonderful Spring day. It was sunny, cool and I ran 6 miles to Evanston. For those who are not familiar, Evanston is just north of Chicago, home of Northwestern University. It is a lovely town with stately homes along the lake. I ran from my home along the lake, and went through the nice neighborhoods and parks. It is one of my favorite runs to do here.

I felt good. I ran harder than I had on Monday, but after the sheer boredom of that run, I decided to go a little harder today. I ran in 1:11, which is 11:50/mile. I'm a bit sore now, but I felt good on the run, and overall I am good now.

I spoke with a woman who returned a pair of running shows. She said she has arthritis in her hips, and she has to have replacement surgery. Her issues are not mine, but it makes me very aware that I may not run to old age. While that saddens me, I am glad to have this time to train and to run. Is that a bad thing?

In the end I don't think so. To stop running would be the wrong thing for me to do. This time I have to run is precious to me. The last year was hard on my because I could not run. I am sure as my body wears out, I will need to find another fitness endeavor, but for now I am running to the end.

Charlie

The Slow Six Miles - Time to Think About Mark

Today the goal was to run 6 miles, but at a slower pace. I wanted to go about a minute slower that I normally do. Iran 1:12:33., which is a 12:05/mile pace. So not a minute slower, but it sure as heck felt like it. I did not enjoy the run. I don't like trying to go slower on purpose. If I run slow, that is one thing, but this drove me nuts.

Still I was very happy to chalk this run as finished, especially after my disappointing run last Friday.

So what I thinking about on the run? Today I was thinking about Mark. I don't talk about Mark much, but he has been such an incredible support for me. On those days I don't feel like a run, he tells me I have to go do it. When I am feeling bad about my run, as I did last week, he reminds me there are other runs, and gives me a hug. He has come out and volunteered with me at races. He has come to cheer me on. At the end of the Proud to Run 10K last year, he was standing at the finish line smiling, and holding a bagel for me. He is a sweetie, and I love him.

Now he is about to start running. He wants to get into it, because he knows it is part of a healthier lifestyle, and he wants to come with me on a run or two. I'm touched he wants to join me on a run or two. We'll see if I want him to run with me....as you know I like my alone time. No doubt we will run occasionally together though.

Today...slow...but good!

Charlie

Upon Further Review

As my friends on Facebook will tell you, I was not happy with yesterday's run. The goal was 6 miles. I ran 2.15. I knew there was trouble at the start of the run. My thighs were hurting, and my left IT Band was annoyed. I gave it an easy run though, and felt I needed to stop. I took about 10 minutes after the run to really stretch out, and I was glad I did. I think that helped.

Yesterday I was working hard. We got a huge shipment of shoes, and I was constantly lifting, climbing, etc.. I think my body told me it just could not do 6 miles.

I get very hard on myself when I don't meet my running goals. I have to learn, or re-learn that my body is a limited entity, and it can only do so much - hence the re-evaluation of how I feel. Had I written this last night, you would be reading a very different entry.

So I start the next round of 6 mile runs on Monday....a couple days rest will help.

Charlie

Making the Run More Manageable

There comes a time as you increase distance that you have to do things to make the miles seem more manageable. For me it is dividing up the miles. I wanted the run to seem manageable, so in my head I broke it into 2 mile increments. This worked well for me. My overall time was 1:10:57, and my pace was 11:49/mile.

I have to say I felt great on this run, and the breaking it up made the run seem easier for me. This may be the way for me to deal with the longer runs as they get longer and longer.

Thoughts as I was running? Where am I going? No, I don't mean where am I going on the run, I mean in life. This is an age old question for me, one that is not always answered. Mark and I think about moving out of Chicago, but where? What would we do. So a lot of that was in my head today.

Today was a good day!

Charlie

The Next Step

Today was my first 6 mile run in a long, long time. The last time I ran 6 miles was the 2008 Soldier Field 10 Mile. It was after that race that the wheels began to fall off. After yesterday's snow and ice I decided to head to the gym.

I felt good body wise, though I could tell I was not where I would normally be. I have to give myself a break though. I have not gone to 6 miles in about a year, so my body is not used to it. It will be.

I am running 6 miles three days a week for the next few weeks. The pace, as always with a new week of miles starts slow. My pace was 11:58/mile. So the goal is to lessen in as the time goes on.

A good run today...better runs ahead.

Charlie

Frozen, but the "Thank Yous" Warm Me

Welcome to Chicago on March 29, 2009. Let me restate that - MARCH! Not December as it felt out there this morning. We had rain/snow/slush for today's Shamrock Shuffle. No....I did not run it. If I had registered, I would have stayed in bed.

Today Mark and I volunteered. For the record, Mark is an incredibly good sport. He said he would come out and volunteer with me. Neither he nor I expected a winter storm. Our job was to get hte Gatorade ready at the first aid station for the 8K race. About 35,000 were registered. Conditions were raw and brutal.

We had to be there at 7:30 this morning, and we checked in promptly. We got two tables set up, and I lost the feeling in my hands - with two pairs of gloves on. They gave us a break before the race started, and we waited inside a condo building with other volunteers.

Mark was giving me that daggers glare. I reminded him that no one made him come along. He is a good sport though, and wanted to be there with me. For the record....I greatly appreciate his being there today.

He could take no more once the race got going he ducked into a building. I started passing out Gatorade and the waves of runners came by. The elite atheletes did not take any. These folks were in singlets and all things short...and they looked CCCCOOOOLLLLLDDDDD! 2004 Women's Olympic Marathon Bronze Medalist Deena Kastor was entered, and I cheered her on as she whizzed by.

I'l be honest....I did not enjoy this experience until I started getting thank yous from the runners. This made me feel terrific, because if I were out there running, I would be so glad there were volunteers there to give me Gatorade. I made sure no matter how cold I was, I gave a smile to all runners, and gave them encouraging words!

All in all I am glad I did it....next year? It better be 50 degrees out there!

Charlie

Two Months Down....6 Months to Go

After two months of training here are some stats:

Miles run - 97.3
Avg. Speed - 5 m.p.h.
Avg. Pace - 11:58/mile
Calories Burned - 15,768

The most important stat is that I am feeling great at this point. Now that I have miles under my belt, and have been riding the bike, I am about to work on core strength, which I think will be a key for me.

Hard to believe it is just 6 short months until I start the marathon in Toronto!

Charlie

Biking Hard...and Listening to a Pig

Tonight I was at the gym, and I biked hard. I did a 10 mile ride in 29:20! Phew! That is some work for me folks. I was sweating like there was no tomorrow. Still I felt good. At one point though I felt I was pushing a bit too hard with my knees, so I backed off a bit. At the end of the ride it was all good.

After my workout I went to shower. As I was getting dressed I listened to a conversation a couple of lockers away from me. Two stunningly handsome men were talking. You should know, if you don't already, I go to the gayest gym in Chicago. It is in the heart of Boystown!

So one guy asked the other what he had for lunch. The second guy told him - salad, with grilled chicken. The first guy began to chastise him for having chicken. The salad offender said he needed the protein. The other guy told him that protein won't help him look good. "This is how you get fat," he said. Let me assure you the body fat on these two was maybe 10%-15%. No one was in danger of getting fat. The guy who was irked told him this meant they had to work out longer tonight. The other guy looked dejected and followed him as they headed out into the gym.

Now I don't know the nature of the relationship, and I don't care. The guy who got mad over chicken was a pig in my book. C'mon....grilled chicken on a salad is NOT the end of the world. Grrrr!

Charlie

"Oh I'll Just Go With You"

The title of this entry was told to me by one of my roommates. He is having some health problems, and thinks running will solve it. Three things: 1) Running, while it helps with health, does not "solve" the issues he has. 2) He is a not someone I really care for. 3) It irked me that he thought he could just go on a run with me.

I nicely tried to tell him that I really prefer to run alone. It is my time to be on my own, get away from the world, meditate, and just be by myself. He said, "Oh I totally understand. I ran track in school." Huh??? No, I don't think he gets it.

Don't get me wrong, I don't mind someone who wants to go run with me from time to time, but he was talking about all my runs. Of course there is still the point that I just don't care for the guy. I can't imagine running 4-5 miles with someone I don't like. Torture!

I know though, his idea of running is the latest in a string of things he is thinking to "cure" himself. He is HIV+, and he thinks there are ways to rid his body of the disease. His last idea was to go to Mexico, and have someone smear cow semen on him, which would "purify" his body. When he asked me what I thought, I told him if that were true, cows all over the world would have millions of people looking at them funny. So now he believes that by running, the lymph nodes will open up, and drain the disease away.

I feel so sorry for him in his condition, and I am happy to help him research things to help manage his HIV, but miracle cures are not something I am on board with, especially if they involve Mexico and cows.

Maybe I will let him go for A run with me, just to see if he would like it, but I would rather encourage him to run on his own, or find a group. I' m more of a loner.

Charlie

5.25 Miles in a Headwind

Today's 5 miler turned into a 5.25 miler. I was approximating the route, and when I mapped it when I got home, I saw I ran 5.25 miles. No worries. It was a cool day. Temps in the 40's, as I headed south from home. I ran along Sheridan Rd, past Loyola University and on to the Lakefront Path. I ran the beginnings of the path, and then headed home. My time was 1:01:31, which is a 11:43/mile pace. As you can see I am quickening the pace. I won't make it to an 11:00/mile pace, but I am doing pretty wel.

I felt sluggish for the first mile. After that I just felt clunky. I know not a great technical term, but I remember saying to myself, "Hmmmm....clunky." I passed other fellow runners. No one was in a cheery mood today. No one said hello. No worries....it isn't required. I still nodded, and occasionally greeted them.

I am pleased with the run. I was able to keep a decent pace, and I felt good afterwards.

Charlie

5 Miles....Could Have Been 10!!!

Today I felt terrific on my 5 mile run. Rain meant running indoors, and I had an amazing run. I felt like I could have gone 5 more miles. That is good my friends.

The time was 58:18, which is an 11:39/mile pace. Scott's plan wants me to get to an occasional 11:00/mile pace. I am not sure if that is possible with the run/walk I do. Right now I run 8 minutes, and walk 1 minute. Sometimes it is 7/1. So if I can approach 11:00, that is fine, but I am pretty happy with the way I am running at the moment.

So today was a great success. Looking forward to tomorrow's bike ride.

Charlie

End of Week 7

Here we are at the end of week 7 of the training. Today was a 5 mile run, and I am happy to say it went very well. I did run at the gym for convenience purposes. Overall a great run. My goal was to finish in under and hour and I did - 58:56. Not too shabby.

I worked up a good sweat as I went along. I listened to Phedippidations, as Steve Runner talked about the benefits of morning runs. I understood what he said, but I think it is not always easy to run in the mornings. Sometimes work dictates I run at other times of the day. Still, as always, it is good to listen to Mr. Runner. Congrats to him on his entry into the Boston Marathon. I know he is setting the bar low for this one, but in my book anytime you accomplish a marathon, you have done yourself proud.

So overall I think the week went great. I ran 15 miles and biked 22 miles. I feel darned good. Physically this is the best I have felt in many, many months. While I am no where near where I want to be physically, I think I am on my way.

Charlie

Lakefront Path - 5 Miles

This morning the 5 mile route was along the wonderful Lake Michigan shoreline. I love running on the path. It winds through Lincoln Park, and the water looked cold, but calm.

As for the running, I was clunky, but I was fine with that. This was my first run on the path for 2009, and I was just happy to be out there. I took more walking breaks than I like, but I needed them. Still I finished the 5 miles in 1:01:29. Not too bad. I don't want to get too slower, and I can always go a bit quicker. Right now I am not worried about speed. I just want to get the miles in, and I am pleased with everything.

There were few people out running, so I really felt like I have the path to myself....except for the occasional biker. The temps were in the 30s. I was layered, and felt comfortable for the most part. When I finished the run, I felt I could have gone another 1/2 mile. That is a successful run to me.

Charlie

10 Miles on a Bike - HARD RIDING

Yesterday I was not in a good mood. I was pissed. I found when I am pissed, I ride a bike like I have the Devil chasing me. I zoomed on the bike at the gym - 30:20. My last 10 mile ride was 31:48, so I cut that time down. At one point I was going a sub 3 minute mile(where is that speed in my runs?). So needless to say it was a great cross train for me.

I also weighed myself - 210lbs! I have shrunk a bit, and I am feeling good.

Today is a 5 mile run....so you get a second post from me today - woo hoo!

Charlie

The Evanston Loop - 5 Miles

Today I ran 5 miles of my loop up to Evanston. It was wonderful out, and I really enjoyed running along Lake Michigan. My pace was 12:06/mile. Not outstanding, but I was happy. Everyone on the path today had a look of happiness at being outside. I was one of them. I have missed these runs, and I look forward to more of them.

I am realizing though I am not a strong runner at the moment. My core is not strong as it should be, and I will devote a good portion of the next month to getting into a good routine where that is concerned.

So I was very happy to be out there running today. Another 5 mile run is logged.

Charlie

Little Things to Stay Motivated

When I turn on my computer and the initial screen comes on, a map of the marathon course is facing me. When I have some free moments, I look through my book on Toronto. When I think about what I have to do I read and re-read my training plan. These are some little things I do to stay motivated. I want to be sure I have this race in my sights. I want to be focused for it.

It would easy to feel a bit down that I did not do the 15 miles I was supposed to do this week, but the bottom line is I have a lot of miles between now and race day, and I will be fine. The marathon is not a success of failure based on my not running 3 miles this week. I was a bit hard on myself last night. Today though is a new day and I am fine.

One other thing I have to stay motivated are the comments people leave me here, on Facebook, or notes sent to me cheering me on. It means a lot that people would take that kind of time for me.

So these are some things to keep me going.

Charlie

Sometimes We Don't Make It

I was not smart today. I admit it. I was going to ride the bike, but instead I attempted to run. Time is a premium tomorrow, so I was going to squeeze in my 5 mile run, but this is after yesterday's run. Note to self....do not run consecutive days. I had no energy, and I was beginning to ache. I backed off after 2 miles.

Sometimes we don't make our weekly goals. This is when we have to suck it up, and just move on to the next week. Can't beat ourselves up over it. I feel silly that I did this. I most likely could have done it after work tomorrow, but it would have meant a brutal day for me. So I will focus on three good 5 mile runs next week.

For now I am glad the week is over and I am resting.

Charlie

How We Move Through Space

When we run we are moving through space in interesting ways. I thought about how I move through space as I run. Most runners you see on TV have some amazing gazelle like ability and grace. That would not be me. I'll be honest, I have no idea what I look like as I run, but I know the term gazelle does not come into play. I feel I plod.

On a daily basis I watch people ru, and I make no judgements, because I know how I run. Well....there is one runner I have judged, because he looks so darned funny running - Former Gov. Blagojevich. He has the oddest gait I have seen. He looks like he could be a penguin, but there seems to be something stuck in him(where I won't say). Odd.

So that was my odd thoughts as I ran 5 miles today in 59:33!

Charlie

Catching Up With a Run

It's been a few days sorry folks.....

A bout with bad Chinese food kept me from running the other day. It would not have been pretty.

Yesterday I ran 5 miles. I felt good that I finished it, though far from my shiniest moment. I ran it in 1:03:41. Respectable for not having run 5 miles with any regularity, but I was only ok with with it. Still a 5 mile run is a 5 mile run.

On this run I thought about what it takes to win a race. I have never won a race. I know I won't, but I was thinking about the people who go all out to win. Specifically I thought about cheats.

I have ranted before on cheaters. I am a person who really looks dimly on performance enhancing drugs. I imagine there are pressures by elite athletes to win, but what about those who will never win? What about the folks who cheat to better their times? Don't they understand it really isn't them who is bettering their times? It's the drugs. I cranked up U2 to get to a more positive place in my head.

Race wise.... I have registered for the Rock n' Roll Chicago Half Marathon in August. I really didn't want to do it, but it will fall at a good time in the training, and I will need a big race under my belt as I head to the marathon. Still.....racing in August. Ugh!

Tomorrow will be another 5 mile run....hoping for some improvement.

Charlie

4 Miles - Outdoors and Happy!

Just a word of advice to all who already know...there is a big difference between running outdoors and running on the treadmill. I know you all know that, but it was a bit of an adjustment for me this evening as I headed on my run.

Tonight's route was 4 miles of the fun run route my store has. It starts at my store, and makes its way to the river. I really enjoy running along the Chicago River, and have missed it.

The start of the run was a bit rough, only because it was an outdoor run, and it took me a good two miles to get into a groove. Once I did, I felt pretty good. Music choices tonight were The Counting Crows, Justin Timberlake and U2. Now THERE is a combo of music.

I have truly missed the great outdoors. If the the weather can cooperate, I will be outside for the norm.

Tonight was my last 4 mile run. Next week, I kick it up to 5 mile runs, three days a week.

Charlie

The Fast Four

Today was what I hope will be one of my last regular treadmill runs for a while. I ran a very speedy 4 miles today - 46:10. My heart rate average was 143 bpm. I felt great. It felt like it took little effort to do the run.

I had nothing pressing on my mind. I was thinking that I was asked again to coach the No Boundaries group for my store. No Boundaries is a beginning 5K program sponsored by Fleet Feet and New Balance. I am so psyched that I get to coach this again. Last year I got coached 14 women, 7 of which ran their first 5K. I love coaching, and I have some ideas in my head how to improve on last year.

So a great run, and great news today!

Charlie

Speedy Work

Last night I did a pretty quick 10 miles on the bike - 31:48. Well that's speedy for me. :-)

I was riding along with U2, or at least listening to the new album. While I was doing that, I found it odd that people would get on the bikes for short time. Do you really get a workout if you are in the bike for a couple minutes? And what's up with the people who are reading while on the bike? That just looks wrong to me.

I thought it was a good cross train though. Today the goal is a 4 mile run.

Charlie

Understanding My Limitations

As I have detailed here, I have some strikes against me in my quest to run. My clubbed feet and corrective surgery has left me with limited range of motion. This, in turn, has led to arthritis. I can still run, but I have to really understand that I am limited in what I can do.

I have to tell you that hurts. I am not one who likes to be told he can't do something. In fact it gets me pretty angry. So instead of being angry, I have to figure how I can to what I do.

My marathon training is going well so far. I need to do more to be stronger. That will be my facus this month. More than that, I really need to understand what my limitations are. I also have to accept those limitations. Yesterday was another reminder that I am not the runner I would like to be. So now I have to focus on the runner I am.

Charlie

The Adventures if a Non Trail Runner

Yesterday was one of my store's Historic Fun Runs. This run is a running tour. A tour guide takes a group of people out on a run, and makes stops along the route to discuss the historical significance of the area. Our run yesterday was a tour of the area where the old Riverview Amusement Park had been.

http://chicago.urban-history.org/sites/parks/rivervie.htm

This was a 5 mile run. When we started out, it was snowing lightly. The temperatures were in the 20's. The run turned into "blizzard" looking conditions. As we went on, it snowed harder and the wind really whipped. In addition, we ran along trails by the river and in parks and woods.

I know fully understand why I am not a trail runner, or a snow runner. While I think all that running is beautiful and fun, it kills my ankles. Because of my very limited range of motion, I can't handle the uneven surfaces. I am in a lot of pain today.

My job was to be sweeper - I was there to be with the back of the pack. I was able to do my job, but I was in pain. I was very glad the last two people wanted to walk the last little bit. Still I completed the 5 miles. Time is not an issue on these runs.

My physical limitations make me sad I can't do things like trail running. The silver lining is I should be glad I can run. Still I feel I am missing out on something. Trail running seems like it would be a terrific thing to do.

Charlie

One Month Down

The first month of training for the marathon is history. Here are some basic stats:

12 runs
Miles run - 42.1 miles
Min/Mile pace - 12:00/mile
Avg. HR - 149.2 bpm

I am happy with how I am doing. I am feeling good, and can tell I am making progress. I have gone from 216 lbs to 212.5 lbs.. I am not too concerned about weight at this point. I just want to feel the running is going well, and it is.

I wish the weather would cooperate so I could run outside more, but I am appreciative of the running - period. True, as I get into longer miles, the treadmill would kill me...or I would kill it.

Now I look to see what races I might want to do leading up to the marathon in September. I know there are 5ks in the future. I do want to run the Soldier Field 10 Mile in May. I need to plan a half marathon. Sadly, I think that will be a summer race - ugh!

The only thing I don't like is limiting the running to 3 days a week. I am told that down the road I can do 4 days, but that is not in the near future.

For now...thumbs up on the training. Thanks to all who have been encouraging. I truly appreciate it.

Charlie

Tired and Sore, but Feeling Good!

Tonight I ran 4 miles in 48:00. I had been on my feet all day, and at the end of the run I felt good, but a bit sore. I made sure to stretch and take a colder shower for my muscles to recover.

As I was running, I was looking around at the gym, seeing who all was there. I have now gone to this gym for several years, so a good many of the people I have seen before. I think all the New Year's resolution people have given up already! I feel very comfortable at this gym, so seeing all the regulars makes me feel at home.

As for the run itself, I felt good. I did not tire until the last mile of the run. I think the standing on my feet all day finally got to me. I was a bit weary. I think that slowed me down a bit at the end. Still 4 miles is in the bank, and all is well.

Charlie

15 Miles....Way to Push The Pedals

Tonight was a bike ride at the gym. I was determined to ride 15 miles. Man that was a tall order. I did it, but dang was it tiring! I think a 15 mile run might have been easier. It took me 50:03 to get it done though, and I was pretty happy with the ride. I did not really tire until the last couple miles.

As usual, my biking "friend" was Rachel Ray. She made steak hash tonight. Looked yummy. A few less hot peppers would be in my recipe.

So how do I think I am doing? I think so far, so good. I want to add strength training to the routine, and maybe pilates. Bike riding though is a good stamina building aerobic training move.

Another good training day.

Charlie

4 Mile Run - Thoughts on My Shoes

Today I had some time to think as I ran my four miles, which is did in a great 47:39!

Quite often I am asked by customers what I wear. I usually tell them that what I wear works for me, and that it should not be a consideration in what they purchase. Still I get asked. So I will talk about my shoes at length for a bit.

I wear the Brooks Dyad. It is not a flashy or well known shoe. There are some at our other store that have a disdain for the shoe. Poor little Dyad.

I supinate like no one else I know. So I need a neutral shoe which is pretty solid in the heel. I used to alternate between the Dyad and the New Balance 1060 series. The New Balance 1063 was a horrible mess for me. They have made it a softer shoe, especially in the heel. Since I go so far over on my heel, I need that support. So now I am down to one shoe. God help me.

Around the store I do wear the Nike Air Moto or the Mizuno Rider. Both are decent shoes. Because of my width, the 2E in the Mizuno is not something I can run in, but it is ok to walk around at the store. I would like to give Adidas a shot sometime.

There are very few options for a runner like me. I hear from the reps comments like, "Oh I know you are a Dyad guy." I am, but that is because I have to be. Yes, I love my shoe, but I am willing to wear something else if it could only work for me.

For those curious....here is the Dyad! http://www.brooksrunning.com/prod.php?p=1100381D&k=123205

Charlie

Stories to Tell

Quite often the owner of our store talks about "the stories we tell with our running." He's on to something. Over the last couple years I have listened to people as they share their running stories with me. I have listened to the woman who came back from a horrible stroke, and all she wants to do is complete a marathon. I have wondered how the young man who told me he was running a marathon, but only trains 1 mile a day would have done(not too well I suspect). There are the people, like me who run to keep healthy. All they want is quality years to their lives, and they have found running does this for them.

There are the amazing stories in our sport which draw us in.....

Alberto Salazar vs. Dick Beardsley in the 1982 Boston Marathon.

Joan Benoit Samuelson winning the first women's Olympic Marathon.

Roger Bannister running the first sub-4:00 mile.

Ryan Hall qualifying for the 2008 Olympic Marathon, at the same time his friend Ryan Shay dies during the race.

Usain Bolt flashing across the track to be the world's fastest man.

You don't need to be a name to have a story to tell. Your story does not have to be a compelling heart tugging story. It can be simple. Your story is just as interesting as the next person's.

Let me throw this out. I think these stories need to be shared. Would people be interested in a book about this? If so, I keep thinking I would like to put that kind of book together. Thoughts?

Charlie

Not Running, and Still Running

I think it is safe to say I lead a running life, and have since 2004. For five years I have loved, not only running, but getting to know the running community. As you know, in addition to my running life, I have my other running life. I work with runners. I enjoy being around runners. I get to talk about running all day long. I also get to help runners achieve their goals, by getting them properly outfitted to run.

I think if I wasn't doing this I would bore my non-running friends to tears. For all I know, I do anyway.

So what do I love about being the running community? Overall I deal with some pretty happy folks. Very rarely do I encounter a grumpy runner. I love the spirit of camaraderie. We tend to celebrate our successes together, and cheer each other up when our goals have not been met. We encourage. What is there not to like about that?

Every now and then there is the runner who is obsessed with shaving a 1/2 a second of their best mile. I think of them as the Type A runners. Typically though runners work hard to better their times. We may obsess about it, but it is not all consuming. For the record I have met someone who is obsessed with shaving 1/2 a second off their best mile, and they get a bit um....how do I say it....NUTS about it.

I have been blessed to be a part of a wonderful running community, both online and in real life. I have met some wonderful people, and made some wonderful friends. All in all, I am so blessed to be part of such a wonderful community.

Charlie

End of Week 3 - 4 Miles

As I started my 4 mile run today, I was pretty pleased with myself. I am 3 weeks into the training, and feeling pretty goood. Am I where I want to be as far as strength and stamina? No. Considering I had not been running much prior to this, I think I am doing very well.



Today's gym run was at a decent pace was a 12:05/mile pace, so I was closing in on the 12:00/mile pace. Next week I kick it up a notch. I am still trying to find a way to pace myself, so I do not tire at the end of the run. The tiredness is happening later and later in the run, so that is a good thing.

I weighed myself. I tipped the scales at 214 lbs, which is up 1lb from where I was. Not too upset about it. I am getting better with the eating as I get more into the training.

So all in all a good week. Looking forward to next week - another 4 mile training week.

Charlie

Travel Channel and 4 Miles

So normally at the gym, I watch the Food Network, but today I discovered the Travel Channel. Looks like I have an option to Rachel Ray and Paula Deen. :-)

Today was a good, but tiring run. I ran the 4 miles in a 12:02/mile pace. I felt good for most of the run; however I noticed two things - around mile 2 my right hand felt a bit numb, and in the last mile I was getting tired. I found if I relaxed my right arm a bit the numbness went away. I think the tiredness is I am not used to the 4 mile run. My stamina will improve.

Overall I was happy with today's run. Tomorrow is a cross training day.

Charlie

Thoughts on a BIke

Tonight was my bike riding cross training night at the gym. It didn't feel very productive. I think my head was not into it tonight. All day I had kind a feeling like I just was not getting things right. So I took that feeling to the gym, and while I went through the motions, I just did not enjoy my workout.

I was thinking about work, life, the troubles my boyfriend has in life, my family, oh....the world. This is such a down time in our lives. By that I mean if we are not living in another depression, it sure feels depressing like we are.

So while I rode almost 6.5 miles, I felt like I was on a 1000 mile road to nowhere.

Yes...I realize this is a depressing post, and I apologize. The mood I am in is a downer tonight.

I think the other thing that bothered me was I really miss running every day, or close to every day. I feel very limited to the 3 days a week running. It feels like a restriction on me. I suppose it is in a way. I understand at some point I will be able to run at least one day more a week. Until then though this is a killer. I need to figure another method of workout.

Charlie

The First Four Miles

Today was the start of the four mile weeks. This week and next week I will be running 4 miles, 3 times, with a goal time of 12 min/mile. Today I did the 4 miles in 12:10/mile. This run felt really good. I had zero pain anywhere, and it was such a relief to run and not feel bad somewhere on my body.

I was at the gym...because I was a wimp at 15 degrees outside.

I found the heart rate interesting. I felt very good, and my max bpm was 148. My average was in the 140-144 bpm range. I felt good and could have pushed myself, but I wanted to get through this run without feeling tired, and I succeeded.

Today I listened to a very cool podcast called "Coffee Convo." This is a fun podcast about...coffee. It really kept me entertained during the run. Podcasts are a God-send to me. It makes me feel like I am running with someone.

So today I chalk up as a great running day. Got two more runs to do this week.

Charlie

Valentine's Run

Yesterday my achillies was acting up, so I postponed my run until today. Snow overnight meant I would head back to the gym. Today was the last 3 mile run before I go up in miles next week. My own goal was to run 3.1 or 5K.

I did just fine. No pain, and I felt great during the entire run. I finished in 36:43, which is not too shabby for me. My average bpm was 155, and my max was 160. I felt comfortable and loose the entire run.

So two weeks are done training wise. Next week I start the 4 mile runs every other day. So everything seems to be going well. I am going to email Scott and Dr. Natarajan and let them know how things are going.

Feeling good. Happy Valentine's Day.

Charlie

So a Guy Comes Up to Me.....

Sounds like the start of a joke, but it wasn't. I was at the gym running my 3 miles tonight(wind and rain kept me inside). Now I should tell you I go to a pretty darned gay gym. It is in the heart of "Boystown" in Chicago.

Anyway, I am running my 3 miles, watching Rachel Ray(my new best cooking friend). A guy comes up to me and starts talking. I take off my earphones to hear him. He says, "That looks good. I've been watching from behind." Did he mean me or the food? I smiled and nodded and said, "The steak looks good doesn't." He smiled, said yes....and the other things.

I would really like to think he was being flirty. Of course if Mark were there, he would have jumped over a few treadmills to get in front of this guy....or so I like to think. :-)

The run was a good one. I needed to pick up the pace today, and I managed to do it very well. I was pretty tired though the last .75 miles. Still I got these three miles in and am happy.

My bpm averaged at 155 for most of the run. The last mile it went up to 160. I wonder if that is because I am working harder, or know the end is coming up?

Charlie

Biking and Rachel Ray

Last night was a biking night at the gym. I find a good bike ride at a "furious" pace is a good cross train for me. Sadly....biking at the gym can be dull. But wait...who is that on the Food Network? Rachel Ray? Yes!

For the 30+ minutes it takes me to ride the 10 miles, I can learn how to cook a dinner. Ray is not a typical cook. In fact, I don't think she is a chef, just a woman who knows how to throw a meal together in 30 minutes. Now I have never tried to cook a meal like that in 30 minutes, but something tells me it takes a bit longer.

Still Rachel Ray is entertaining, funny, and gives me ideas for dinner. This is all good when you are on the second most boring machine at the gym - the treadmill still is winner on that one.

As for the bike ride...I went at a good clip - 10 miles in 32:42!

Charlie

I Ran Outside

The title of this entry has not been spoken in months. Whether it has been weather or health related, I have not run outside in a long time. That changed yesterday. I laced up the shoes and headed north to Evanston. I mapped out the 3 mile run, and off I went.

I got into a nice groove about a half mile into the run. I had the heart rate monitor on, so I was seeing how different it was from being inside to outside. I got to my max heart rate quicker I noticed.

It was a cloudy day, in the 40s, which is fine for running. The snow was mostly melted. Once snow melts you see how trashy we can be. I saw uncoverd trash all over the place. In the IPod = the new U2 song, among other rock hits. I wanted to rock out...and I did.

My time was 12 min/mile or 36:00. A comfortable heart rate for me was 154 bpm. During my walking breaks I was at 139 bpm. Overall I felt great. I felt like I was really into the run. My achillies was pretty good as well.

It was not only a good day....but a happy one.

Charlie

Week 1 - Done

Last night was my third run of the week. The goal was 3 miles at a 12 min/mile pace. I did it in 36:06, which is a 12:02 min/mile. It was a good run. My feet were sore sore from being at work all day, so I was stiff at the end of the run, but overall I was good. My heart rate maxed out at 155.

So this first week of training is done. Lessons? Time to work on some strength and flexibility. Next week I am going to look into a pilates class at the gym. I will accomplish a strength workout. The running goal is another 3 day 3 miles a day plan, this time though, the time is a bit faster. The goal is to be between 11:30 and 11:45 a mile. There is no speed training with this training plan, so maybe we call this an accelerated pace. It would also be a pace I would aspire for on marathon day.

Some folks have wished me well on this journey this week. I just wanted to let you know I appreciate all the well wishes.

Charlie

A Natural Feeling

It is an amazing feeling when your running feels like a natural part of you. If feel in tune with your body. Your breathing is good. You feel relaxed. That was my experience during my 3 mile run today. With temps hovering around 0, I was on the treadmill. I felt great.

My body felt like it is was like it's old self, before all the injuries. My breathing was calm, and not labored. My heart rate went up gradually. My first mile my average was 135 bpm. The second mile - 145 bpm. On the last mile I averaged 156 bpm. Nothing felt hard or difficult about this run.

Yesterday's cross training was a 10 mile bike ride at the gym. Felt good.

So in the early stages training is going well.

I ran into my former marathon coach...he has finally qualified for Boston, and will run it in 2010. Kudos to Scott!

Charlie

This Week's Plan

Yesterday I kicked off the first day of my 32-week training plan for the marathon. Here is what week one is supposed to be:

Run 1 - 3 miles 12 min/mile
Run 2 - 3 miles 12 min/mile
Run 3 - 3 miles 12 min/mile

In between those days I cross train and rest. Today is a cross train day. Have not decided what my cross training will consist of today. I know it will involve heading to the gym and working out for at least 45 minutes.

So how was I after yesterday's run? I felt good. As the day wore on I could tell my Achillies was a little sore. A 3 mile run, and then standing all day will do that. I was very happy to come home and climb into bed. This morning I feel fine. We'll see how I am after my workout this evening.

Charlie

The Road to Toronto Begins.....

Today was the start of my journey to the Toronto Waterfront Marathon on September 27. The first run was a 3 mile run. The goal was a 12 min/mile pace. Since I had not been running much, I was pleased to run in 36:42, which is a 12:14 min/mile pace. Not too bad. My average heart rate was 155 bpm. I think I am getting the hang on this heart rate monitor stuff.

This is a good first step on a very long journey. I was feeling a bit emotional as I finished the run, because this marathon means a lot to me. I have not trained for anything like this in a while. More importantly, I want to know that I can do this.

I am going to have some really good days. I am going to have some really crappy days. I hope you all will bear with me as I go on this journey. It means a lot to know I have support out there.

So here are the stats at the start of this training. While I would like to lose weight, I have in my head getting down to 200 lbs...or less. A couple weeks ago I was tipping the scales at 216.5 lbs. Today I weighed myself -213.5. Good way to kick this off.

My time goal is simple - 5:59:59. I REALLY want to finish with a sub 6 hour time. The training is designed to get me there.

My training is running 3 days a week, slowly building. Cross training is a must. On the non-runnning days. I will be cross-training. Rest is important too. At least in one day I won't run. In my next post, I will show again the training plan for the first 11 weeks.

So the goal is set...the training plan is set. Now all I have to do is DO IT! Wish me luck.


Charlie

Retooling

Next week I start the marathon training plan. I was not able to run yesterday. My Achillies was bothering me. Between now and then I am trying to stretching and strength exercises I have discovered, and will work on healing my ankle area.

Part of my problem is I have incredibly tight calves. This is due mostly to the foot issues I have. So I have to really dig in and stretch more. I don't stretch enough, and that can be a reason I have so many issues now. So that will be my focus of the next few days. I will also do some biking at the gym.

Charlie

The Cost of the Marathon

Chicago runners, and anyone interested in running the Chicago Marathon got a jolt this week, when it was announced that this year's Bank of America Chicago Marathon would cost $125 to register. For the last two years registration was $110. I figured it would go up, but that is quite a jump.

Immediately a joke came to mind - is this our economic bailout of Bank of America? In reality though the costs of marathons is most likely very high. City police, sanitation, and other workers have to be paid. Streets have to be blocked off. Water and food have the be purchased. There are so many costs involved with putting on an event the size of the marathon. Sadly sponsorship dollars can only cover so much. The cost trickles down to the runner.

What is a runner to do? Does the higher costs mean we run fewer races? In 2007 when I trained for Chicago, here were some of my costs:

Registration: $110
Training Program(FFC): $300
Shoes - 2 pair $100
Gatorade/gels/nutrition for training and race: $50
Shirt: Included in my training program
Shorts: $20
Body Glide: $7
Socks- 3 pair: $20

Total - $607

Then there was the other costs; the training time. I ran 5-6 days a week. Time spent away from friends and loved ones is not measured. NOTE: My equipment charges are cheaper due to working in a running store.

Yesterday I did some figuring for this year's Chicago Marathon(for a non-running store employee runner):

Registration: $125
Training(FFC)$300
Shoes - 2 pair: $200
Nutrition: $75
Shirt: $35
Shorts: $35
Body Glide: $7
Socks - 3 pair: $30

Total - $807

In these hard times, spending that kind of money is a serious decision runners have to make. Clearly there are less expensive training programs, so some costs could be lowered. Still, it is a lot of money.

The Bank of America Chicago Marathon will sell out. It always does. I wonder though, as sponsorships become scarce, what our costs will be in the future? Will we continue to pay larger sums of money to run these races. Will races begin to shrink in numbers? Running is still one of the cheapest sports to participate in, but maybe this means we race less?

Charlie

8 Months From Today

Folks eight months form today I will be running the Toronto Waterfront Marathon. Yes...I will be running it. As God is my witness, I will run this race. I will start my training next week. I am actually feeling pretty good. Today there was no Achillies pain, and I am knocking wood, that when I run tomorrow I will be fine.

A good sign came today - my new shoes. My training shoe is the Brooks Dyad. Since Brooks had the good sense to make this in a 4E wdith, I am one happy runner!!!

Tomorrow I head to the gym and am attempting a 3 mile run.

1 mile at a time....1 mile at a time.

For inspiration I have the marathon course map posted wherever I think it will do me good. For more info on the marathon go to www.torontowaterfrontmarathon.com

Charlie

Today's Goal - Completed

Today's goal was 2 miles...and I did it. I headed to the gym, and ran on the treadmill, with my trusty heart rate monitor strapped on. I am still learning about this "running computer", but it tells me my max rate today was 159 bpm. I assume that is good - I'm still alive. :-)

The run was pretty good. I ran it in 23:57. My achillies felt ok. It was never sore, but it felt tender towards the end of the run.

So two more miles are in the bank, and I feel good that I am moving again.

Now who out there can tell me about these darned heart rate monitors?

Charlie

Monday's Goal

It has been a few days since my Achillies hurt. I have made it to 1 mile. Tomorrow I take the next step and shoot for 2 miles. Again, I am not looking to set the world on fire. I am just taking my recovery one step at a time....literally.

As I have been helping runners at the store the last few days, I have seen how excited people are at starting to run. It is contageous. I want to share in that fun. I want to run gosh darn it.

I am coming up on 8 months before race day, and my preliminary training is supposed to start this week. Cross your fingers for me.

Charlie

Today's Workout

Yes....it does feel good to say I went to the gym today, and had a workout of sorts.

I ran for 1 mile on the treadmill and then rode the bike for 4 miles. It was a good beginning for a return. My Achillies did not hurt. It felt tender, hence I stopped at the 1 mile mark.

As an added bonus I tried my heart rate monitor for the first time today. I now own Suunto t3c.
It is easy to use. The directions seem simple. Once I do some road work, I will use the foot pod, and use the speed and distance aspect of the piece.

So while I am not back. I feel today was a good first step. I feel good!

Charlie

No Pain for Two Days

Yes...you read it right, I have not felt Achillies pain for a couple days. While there is tenderness there, I am not feeling pain. This is a good thing.

No worries thought I am not about to run 10 miles today. I am going to give it another few days before I start running again. But this is good news!!!! Very happy.

:-)Charlie

216.5

I have always been clear that I would be honest with you on this blog. One of the points of writing this blog is to hold myself accountable to not only me, but to those who read this blog. Having said that, I need to explain the title of this post.

As of this morning, I weight 216.5lbs. Those who know me well, will understand when I say I take this number as a personal disappointment. I never wanted to see 215 again, but here I am, above it. This is what happens when you fall off the running/exercise routine.

There are many reasons as to how this has happened. My various injuries have really kept me from being as active as I have been. The truth though is I have been eating more, and not eating well. Because I am an emotional eater, you can guess I am eating because I am either stressed, unhappy, or both. These days I am both.

I won't go into the reasons as to why I am in this bad place. I will say I am working towards gaining control of the situation, and am hopeful to get back to a better place emotionally. In the meantime I went to the gym today and biked for 20 minutes, and worked out on the elliptical for 10 minutes. I felt pretty good afterwards.

So now I need to focus on my diet. I have not lost the good habits, I just need to be aware of the bad habits I have fallen into.

While I won't weigh myself every week, I am determined to get back to a weight I am happy with in the next few months. Ideally I would like to be around 200lbs or less. So there is my goal.

Charlie

Watching People Run

This winter I have had the opportunity to see quite a few people running in the snow and cold. Chicago has had a rough winter as far as snow and cold. Some thoughts cross my mind as I watch these hearty souls brave the elements. First among these thoughts is, "Are you nuts?"

I realize people think I am nuts to run, but come on, these people really are. It has been below zero this week, and I see folks out there. If I can barely walk in this cold, how can someone run? I don't know if there are enough layers out there to keep someone warm when it is -2.

Maybe these people have running streaks going? Maybe they lost a bet? Maybe they are secretly Yetis?

I know the answer. These are people who truly love running. They thrive on the outdoor challenge. Now I am not saying you don't love running if you aren't out there in a snow storm. This is the weather wimp talking here. I just think there is some determination out there that really drives these folks. Good for them, and I wish them great runs.

Charlie

Doctor's Visit

So today was my checkup. All went well. Dr. Natarajan was pleased with my leg strength. We can say case closed on the IT Band issue. He checked out the achillies issue. He told me it would heal soon. He gave me a prescription for an anti-inflammatory, and recommended PT. I am still not sure about that. I've written how I really don't enjoy it.

The good news is he really liked the marathon training plan and my running in the Toronto Waterfront Marathon in September. Woo Hoo! He thinks I can train in a couple weeks. Double woo hoo!

So all seems to be on the upswing. I took the medication, and I have to say I am noticing a difference already. While I won't start running tomorrow, if the pain is gone by the end of next week, I would like to see if I still remember how to run. :-)

Charlie

Tomorrow - The Doctor

Friends will tell you that I really don't like going to the doctor. That changed when I found Dr. Natarajan. He has got to be one of the nicest doctors I have ever met. He is encouraging, knowledgable, understanding and a runner.

Tomorrow I meet with him. Originally it was just to go over marathon plans. Now I have to talk to him about the achillies issue. I am hoping he will tell me I can still train. Maybe he will have some other positive news for me.

I want to stress the importance of finding a good doctor to work with. You want to make sure the doctor is listening to your needs, issues and concerns. I have had doctors seem like they are listening, but never am convinced they are. Mark's doctor is like that, and it pisses me off.

This doctor wants me to continue running. He has told me if he were another kind of doctor, he might tell me to find something else to do. Dr. Natarajan tells me he wants me as active and happy as possible. Tomorrow I will find out how I can do more of that.

Charlie

Pain...and How I Hate It

So sadly, this is yet another post about me not running. The pain in my heel and achillies area has been bad. Today I have an appointmet for a theraputic massage. Next Friday I see the doctor. I am so unhappy about this, you have no idea. Actually some of you hard core runners knoow what I am saying.

I hate pain. I am also not a very nice person when dealing with pain. I get grumpy and short. People should steer clear of me when I am in this mood.

I have decided to take it easy and not run, even on good days, because I am afraid of what may happen. I felt good a few days ago...and bam it hurts again. Arrrgh!

Charlie

Tired of Pain

Yes, I ran the other night. Yes I was in pain most of yesterday. I am not a patient runner, and I know few who are. I am just so tired of being in pain.

The Achillies pain is not as bad as it has been, but it is bad. Arrrgh....I was supposed to run today. Instead, I am going to cross train. I am determined to do this. I need to hit the gym.

The holidays saw 4lbs come my way...not happy about that either. Running has been my best way to keep the weight in check, so I am at a loss at how to do this.

I know...I know...not a great post. Must be the mood I am in.

Charlie

Two Ugly Miles

In the log it simply states - 2 miles - 24:39. A slow pace to say the least, but I was damned determined to run in some capacity tonight. I hit the gym, and took it slow. I took walking breaks every 5 minutes. My legs were not great. I was still feeling the effects of the pain of the last week, and my ankles felt stiff, but I did it - I ran 2 miles. In fact they are the first miles of the new year.

I didn't feel great during my run. I wanted to stop at one mile, but I told myself to get to 1.5 miles, and then I could quit. Once I got to 1.5 miles, I thought...ok, just a 1/2 mile to go to two, let's go. I chugged along, and as I have said, I did it.

I go to the doctor next week, and I want to go with the thought that I have some runs under my belt. Tomorrow...no running, but I will be back on Thursday.

Charlie

Damn Achilies Pain

Google is an amazing thing. All my symptoms point to achilies tendonitis. DAMN! I am so tired of being hurt and in pain. I want to run!!! So I am taking it easy - yet again. Some of my fellow runners will feel my frustration at not being able to run. Arrgh!

Today I am contacting the New Balance rep, and let her know what happened. I am so angry right now.

Charlie

New Balance 1063 - PAIN!

Over the course of the last two years I have worn two shoes for running: The Brooks Dyad and the 1060 series by New Balance. As many of us do, I usually groan when I hear a shoe has been changed. I liked the 1061 and really liked the 1062. I was told by NB that the 1063 would be a bit narrower and had a new last to make it performance driven.

I ran in the shoe a few weeks ago and my ankles hurt. I thought it would be ok to walk around in though - I was wrong. BOY was I wrong.

A few days ago I wore the shoe for the day, and on the way home I felt a twinge in my achillies area. Yesterday I wore the shoe....and all the way home I had sharp shooting pains in my left achillies. I had to have Mark meet me at the EL and help me home the pain was so intense. Today I am still hurting. I am hoping to run tomorrow, so I am really going to be angry if I can't run.

So what happened to the shoe? I am more of a mid-foot striker. The shoe is now designed for more forward motion, and the heel is very soft. Because of my severe supination, I roll way to the outside. I had no support. The result - PAIN!

I will let our New Balance rep know what is going on. She already knows my run was not successful. Because NB is going in this direction with most of their shoes, I am doubting I will be able to wear them for a while. For now I don't want to. Wish me luck as I hope to go for my first run of 2009 tomorrow.

Charlie

Welcome to 2009

Happy New Year Everyone!

The new year brings new promise to all runners. For me this is my return to serious running. This is also my 5th anniversary of running. 2004 was when I took my first steps as a runner, and I fell in love with running.

So I think my goals for the year are pretty clear: to become a stronger runner, with the ultimate goal of finishing sub-6 hours at the Toronto Waterfront Marathon. I also want to do more racing in anticipation of the marathon. If there are some 8K's I would like to do, and a half marathon. I am entered in the Mini 500 Half Marathon in Indianapolis in May. We will see how the doctor feels about that.

I am very much looking forward to the new year. I hope everyone has a healthy and prosperous 2009.

Charlie

The Year in Running - 2008

There were some amazing stories over the course of this year. I am not ranking them, but I would say these were the top stories in the running world. Feel free to submit your thoughts and opinions.

9.69 - Usain Bolt set the world record in the 100m in Beijing. His performance was effortless, and in the video it looks like if he hadn't slowed at the end, the record could have gone even further.

Oregon Men - I have to say this is one of my favorite moments of the year. Eugene, OR hosted the Track and Field Trials for the Olympics. The 800m final was thrilling. Nick Symmonds came from the back of the pack to place first. Second and third place were fellow Oregonians - Andrew Wheating and Christian Smith respectively. Until last 200m, Symmonds stays in back, then he pours it on to win. Wheating is a shocking second, and Smith fell forward to take third.

Joan Benot Samuelson and her last competitve marathon. Samuelson took the road in the 2008 Women's Olympic Marathon Trials. She was not going to qualify, but she wanted to set an age group record in the marathon. She finished 90th overall with a time of 2:49:08, and set the American record for women 50-54. Trials champion, and Athens Marathon Bronze Medalist Deena Kastor was at the finish cheering on the Gold Medal winning Samuelson.

Dean Karnazes races the world. The Ultramarathon Man ran the 4 Deserts Challenge this year, and won the overall title. This is a grueling set of races, where runners run across the following deserts: Sahara, Atacama Crossing, Gobi and Anarctica. Karnazes is one hell of a runner, and his journeys inspire runners all over the world.

The Men's Olympic Marathon. There were three main stories here: the weather, the winner, and the Americans. The weather in Beijing was always going to be an issue. Poor air quality and humid conditions were what everyone worried about. Haile Gebrselassie, the world record holder, declined to compete due to the possible conditions. In the end, a Kenyan, Sammy Wanjiru took everyone by surprise and took Gold - a first for Kenya in this event, in a time of 2:06:32. Americans did their country proud by placing 2 in the top 10. Dathan Ritzenhien and Ryan Hall finished 9th and 10th respectively. Clearly the Americans are becoming relevant in the marathon world.

Berlin is FAST!!! 6 of the top 10 marathon times have been accomplished at the Berlin Marathon. This year, again, Haile Gebreselassie lowered his record in this event - 2:03:59. Folks not to out a too fine a point on this, but that is FAST. Usually at that time I have covered about 10 miles.

So there are the stories of the year in my humble opinion.

2009 is already looking to be an interesting year. Kara Goucher and Ryan Hall are entered in Boston. So you know that will have the running world's attention.

Happy running to everyone.

Charlie

Running Break

Last week I did not run due to weather and Christmas. This week...the flu! I feel horrible, and want to curl into a ball and die. Still I know this too will pass....the flu always does, but it makes you feel so miserable. ICK!

Later today I will go over some highlights in the year of running.

Charlie

2008: Charlie's Year in Review

"Recognize your victories." JOAN BENOIT SAMUELSON


In looking back over 2008, it would be easy to say that this was a year of failure for me running wise, but upon further thought....it wasn't.

My racing was highlighted my two 10 mile races - the Cherry Blossom 10 Mile and the Soldier Field 10 Mile. While running them, I wouldn't know that those would be the longest races of the year. A bad IT Band, and coping with an arthritis diagnosis would be my challenges.

So what were my victories? I was able to get back to running. That is a major victory. I am beginning to get my running stamina back.

Athletes always have an off year. We are going to chalk this year up as an off year.

Looking ahead.... I start training at the end of January for the Toronto Waterfront Marathon. I would also like to run some cool races during the year in preparation for the big one in September. I have a sound training plan. If I learned anything this year that I can take into the next is patience with my running. A 32-week marathon training plan will take patience.

So I am going to take a deep breath, and "run" into 2009! Happy New Year!!!

Coming next - the year in running around the world.

Charlie

Some Adjustments

As I prepare for marathon training, there is one thing I will have to make adjustments for - metric readings. The race will be in kilometers, not miles, so I have to plan for that. Today I found a pace chart done in kilometers. This gives me a rough estimate on what I should be doing each km.

In order for me to finish in 5:50, or there abouts, I need to run 8:20 a km. There are 42.2km in a marathon, or 26.2 miles. I now have a pace chart as a guide. This should give me plenty to think about during long runs....hehehe.

Also.....

I have ordered a heart rate monitor. After a couple years looking at them, I am getting a Suunto, which will not only measure my heart rate, but my speed and distance as well. I will go into more detail about the HRM once it arrives.

Charlie

I Am Official

I am not an official entrant of the 2009 Toronto Waterfront Marathon. Woo hoo! Yes....I have a goal... a big one. I am so ready to take it on. Official training begins in a month. Until then, I am working on my base and strength.

Goals for this race? Same as the last marathon attempt - to finish, and finish under 6 hours. I feel I have a good plan, now all I have to do is train. Hehehe....ALL I have to do is train. Yeah.

I will go over all of this with the doctor in a few weeks.

Hope everyone had a good holiday. Will have some year end thoughts in the next day or so.

Charlie

Happy Holidays

Later today...if the weather permits, I am off to visit family in Wisconsin for Christmas. I doubt I will be running on this trip. More importantly, the goal is to avoid being a pig, so when I do run next, I don't feel gross. :-)

In the meantime I want to wish all of you a Merry Christmas, Happy Hanukhah, Kwanza, and whatever festive celebration you may be observing this time of year.

Peace....
Charlie

Baby It's Cold Outside

This morning it is a nippy -5 F outside. Brrrrrrrrr! Personally I don't think anyone should go run on a day like this. Good thing it isn't run day for me. Brrrrrrrr!

The week ahead will most likely see little running. Tuesday I head up to Wisconsin to spend Christmas with my cousins. It will be very fun and festive, and a lesson in self-control. No one, and I mean NO ONE goes hungry at this gathering. There will be food galore. So the "plan" is to enjoy, and do my best not to over do it on the food. Yeah....right. :-)

The winter months - for we are now in winter, usually means we gain a few pounds. I'm ok with a couple pound gain, as long as you are in some way exercising. Even it if it cutting back due to the holidays, exercising and moving is still important.

So now....let practice our egg nog lifts. Take the class...and lift....and down....lift....and down.

Charlie

A Steady Long Run

Today was another 4 mile run for me. I have to say I felt absolutely great during the run. I was at the gym and happy to be running. My time was 47:40, which is a nice even pace for me. My goal was to run for 7-8 minutes, then walk 1 minute. I followed that until the end. I did do a 5 minute run, and 1 minute walk, and that is fine.

As I was nearing the end of my run, I thought about running a little more, but held to my plan to just run the 4 miles. I don't want to ramp miles at this point. I made sure I increased 10% this week over last week. I don't want to do anything which will jeopardize the recovery I am in.

Charlie

Snow Day

We have been hit with a lot of snow overnight...again. So I have decided to look out the window and see the pretty snow, instead of running my longer run this week.

"But Charlie, you're a wimp, you head to the gym on days like this."

Yes...yes I do, but it's my rules, and I can change them. Hehehehe.

I was reading some articles from Runner's World about the year in review. There are plenty of things to look at when it comes to 2008. I will go over those in the next week or so. Fight it as I may...I am not ready for a year end posting.

So my day will be taking it easy, then heading into work.

By the way....last minute shoppers....gift cards from your runner's favorite running store is a terrific gift(shameless plug).

Charlie