Aches/Pain/Move

The last few days have been physically demanding. Over the weekend we moved into a new place - yes I know this is the third time in a year we have moved. I promise it is the last time for a long while. We did not do the packing, but I have been doing a lot of unpacking and moving things around.

In addition to the move, my store had it's annual sale, so there was lots and lots of stair climbing, lifting, moving, constant motion. Lots of aches and pains. My shoulders are killing me, but so are my toes. My toes?

I have been wearing new shoes, and it looks like they made the shoe longer than previous versions. My toes have been gripping hard, because my feet must have felt like they were slipping forward. The pain was horrible. Each night I felt like my toes were broken.

One of my co-workers found me a pair that fit better, and I noticed it immediately. I am still a bit sore, so no running for a couple a days, but my toes are on their way to recovery.

Charlie

Mixing it Up

Last night at the gym I ran on the treadmill and on the track. On the treadmill I alternated between a .5 and a 1.0 incline. I want to slowly integrate some "hills" into my running, and want to get a base for it using the treadmill. I slow my running when I do this, or I walk. When the time comes, I want to be strong enough that hills won't be a major slow down for me. I want to be able to have minimal effort in attacking them.

My track work was more of a shake out from the treadmill. I was pretty intense on the treadmill. There was a guy on the track who had that gazelle like style that I will never have. I typically am not envious of runners, but I love seeing a good running form, and I know with my body type and the issues I have, I will never have that stride.

A guy can dream though.

Charlie

Observations on a 4 Mile Run

Yesterday I ran 4 miles on the track at the gym. Plenty of time to think as I went round and round. Here are some things which were in my head....

1) Philadelphia - yes I am running a half marathon in a few weeks. I know it does not seem like it, but I am. I am looking forward to this. I looked over my races, this will be my 25th race I have run. I doubt a PR will be made. I'm not in any shape for that, but I am hoping to finish sub 3:00.

2) My gym's basketball court is the old Indiana Pacers court from the old Market Square Arena - cool.

3) There was an elderly Asian woman zipping around the track walking/running, looking like she would pass out at any moment. My only thought was, "Got to keep ahead of her."

4) There are no pretentious folks at my gym. The people who belong come here to workout, not to be seen - refreshing.

5) Need to stretch more...

6) Need to cross train...

Yup all that was jumbling in my head. I had a good solid run. My goal was to start slower, because I know I have been running too fast, I can tell my left IT Band is feeling the stress. So I want to be cautious. I finished in under 48 minutes and was very happy with that.

Charlie

Just Wanted to Run

Today was a day off from work, and all I wanted to do was run. I headed to the gym and hit the track. Did I mention how much I love running on this track? I was a bit achy, but I pushed through. I did 2 miles on the track, then headed to the treadmill.

On the treadmill I mixed things up a bit. I did various inclines and speeds, so I wasn't too bored. One of the fitness folks at the gym came up and watched me run on the treadmill. She joked that the treadmill would win. I told her not without a fight.

Once I was done with my mile, I did a couple more laps around the track, so my overall total today was 3.28 miles. A decent run. This was one of those runs where I listened to the IPod and just let the music lead me. Bon Jovi, John Mellencamp, U2, Michael Buble and many more led me on a journey around the track today. It was relaxing and fun - the way a run should be.

Charlie

Running Store Info and Tips

From time to time I like to remind people about buying shoes in a running store. I feel compelled to write this as I have noticed some interesting things of late.

1) The running store is a resource with people who know what they are doing. At least I hope they know.... When you go to a running specialty store, the staff should be knowledgeable, friendly, and offering some good advice. If they provide gait analysis, do it. They can let you know if you over pronate, supinate, or are neutral.

2) What does it mean if I over pronate, supinate or am neutral. Pronation is a natural movement for your foot. There is no good or bad about it. If your foot rolls to the inside as you run or work, you over pronate - 75% to 80% of us do this. The rest either supinate(roll to the outside) or are neutral. The person doing the gait analysis will be able to determine which category of shoe you need based on this.

3) Once your pronation is determined, the shoe fitter will give you some options. Let me be clear - color is not an option. You cannot and should not buy shoes based on color. It does not matter if the shoe is pretty, pink, yellow, ugly, or plaid, buying a shoe must be based on your needs and pronation. You can buy the outfit based on color, but please, don't ask the fitter if the Brooks Adrenaline comes in another color. Get the shoe. Your feet don't care what the color is, and at mile 20 neither will you.

4) Leave the Runner's World at home. I love reading Runner's World and think it is a great resource. Please don't bring in the shoe guide issue and tell the shoe fitter that you think you need the award winning Mizuno Rider, because so and so tested it, and your wet foot test tells you that is the only shoe for you. Please refer to the first two points I made in this post.

5) I don't care if your grandma wore Asics as a child, that does not mean it is the only shoe for you. Yes, the brands your family members, friends, loved ones and fellow runners wear are great - for them. Work with the shoe fitter to determine the best fit for you. Don't ask, "Which is the best shoe." My answer 100% of the time to that question is, "Whichever one fits you the best."

6) You are not a size 5 foot - unless you really are. There is a reason shoes are fitted 1/2 to a whole size more than what you normally wear. Feet swell when running, and you need the room to allow that swelling. If you don't, you can risk blisters, black toe nails, circulation issues, etc.. It can be jarring to find out you are not the size 5 foot. I ask you not argue with the shoe fitter. They don't mean to insult you, they are there to help, and they know you may need a size 6. I have had customers walk out because they would not listen when I told them they weren't the size they insisted they were. One woman called me a liar. I have no reason to lie. I told her A reason she may have the aches pains, hammer toes, and black toe nails could be because she was in too small a shoe. She insisted she was a 6. She was a 9. Those poor feet.

You only get one set of feet in this world. Treat them well with well fitted shoes.

Charlie

"Work It Out"

Today was my first run since Sunday, and I had a lot in my head to work out. I headed to the NIFS and ran on the track, which I love by the way. I ran three miles, but it was a good three miles. I focused on clearing my head.

My mantra was, "Work it out." I focused my eye on my shadow, and used my shadow to adjust my form. Not sure what made me think of doing that, but it is something I used to do on my runs on Lake Shore Drive in Chicago.

On the last lap, I was verbally saying my mantra. Not sure if anyone heard me, but I wanted it spoken again and again. I needed to get the aftermath of the robbery out of my head. It has been rattling around inside me, and I wanted it gone. Running was my way to push it out. I did not succeed 100%, but I felt freer than I had in days.

If you have never had your home broken into, I can tell you it is a deep invasion of your life. Mark is angry at what was taken. I am angry at the violation of my life. I have never done anything to hurt anyone like that, and I was so hurt that someone would hurt me life that. I have not felt that vulnerable, scared or nervous since I was raped 26 years ago. Of course that was far worse a crime, but the feeling of violation and pain is similar.

I didn't run back then, but I do now, and I felt somewhat liberated of this pain during my run.

Charlie

Run In With Disaster

Yesterday started great. I went to the gym, and ran an amazing 5k around the track. I ran in 35:03. Now that is good stuff. I had been excited to go run, and was so happy with my run.

All of that came crashing to a halt when I got home and discovered we had been robbed. Our door, what was left of it had been kicked or something strong punched it open. The frame was in pieces on the ground. Most of our electronics were gone - TV, computers, XBox - the cool stuff. Some other personal items are gone too.

Mark and I are devastated. I have never been through anything like this, and have felt very shaken and nervous. I am not even going to jump on my case for having Steak and Shake last night. Damn it we were robbed.

So now we begin to put the pieces of life back together, and that is hard. Mark is so angry, and I feel very vulnerable. If Mark had his way we would be back in Chicago. That won't happen.

He is mad about the stuff. I told him stuff I can replace, I can't replace him or our dog. She was in a crate when it happened and was not harmed thank goodness.

So no running today, and I feel crappy that my good run was spoiled. Now I just have to get some peace of mind back.

Charlie

Working on the Inside Not Just the Outside

What has made me stressed and sad that I have had to eat? Simple question, complex answer.

Over the last few years I have been on an emotional roller coaster. Moving in with someone for the first time is stressful enough. Throw in moving in with someone, a roommate, a brother -in-law, his friends, various animals and pests, moving, moving again, the lows of a job which I loved, but went wrong, the finding of a new job, and adjusting to that, the boyfriend not being 100% happy with the new home, and a puppy, and while that is not earth shattering stuff, it has been a lot for me.

Over the last couple years I have gained about 27 lbs. As I have written before, I am not happy about that. Of course that has added to the roller coaster. So I talked with someone this week who helped put some things in perspective. None of this isn't anything I can't overcome. I simply did what I have done in the past - fallen into bad habits.

So how do I turn this around. I can work on the outside. I need to work on the inside too. This means I have to talk more about what is going on inside my head. I have to be honest with myself, and sometimes I have to crackdown on some of my behaviors. This is not easy stuff. Not at all.

I think it helps a great deal that Mark and I have found a gym we like. Now...to get into a routine. This will not only help the outer me, but the inner me as well. I am lucky that at work I have a manager who wants to give me a consistent schedule. Then I can map things out.

To help the inner me, I will be talking more, and blogging more about what is going on inside. For all I know this will either bore you, bother you, or fascinate you.

Let's start with this....

Moving out of Chicago was a big step for me. I loved where I worked until a few months ago. It became obvious(well not so obvious at the time) that we were no longer a good fit for each other. The emotions that went with that realization were hard on me.

Moving to Indiana has been a good thing for me. I feel more comfortable here than I have in Chicago(for quite some time). I like the people. I love my new job. Slowly I will make a new set of friends, and that will improve. Still there are emotions with that.

Talking an letting you know helps. I just need it out of my head.

I will be talking more about what is inside my head....because it all helps with what I am trying to do with my whole self.

Charlie

NIFS is Nifty

As I have written Mark and I hated LA Fitness. Today we gave a new gym a try - NIFS

www.nifs.org

We loved this gym. We had looked it over online for the last week. Yesterday we went on a tour and visit. They gave us a 14 day trial membership. Normally this is a ploy by gyms. They talk to you about the 14 day trial, but then they tell you they will knock off the 14 days from the price. Not so with this gym. That was a good sign.

The gym is pretty simple. a 200 meter indoor track surrounds the cardio, resistance basketball area. I liked the track. It was a rubberized track, and really easy to navigate. I did 2 miles on the track. I then tried out the treadmill. What a dream! It was easy to use, and even easier to run on.

Mark used the elliptical, the punching bag and the track, and he loved it.

This gym was clean. The staff professional and not a hard sell group.

We saw pictures of people who have worked out or visited the gym. The list(yes...I am a name dropper) includes: Michael Phelps, LeBron James, Dana Torres and President Barack Obama. Yes...Mark and I are in some good company.

Charlie

Fun

On my short run yesterday I thought about the fun we can bring to running. It's easy to get to feeling like running is a routine, especially if we are training. So how do we mix things up?

Run with a group or someone else. I say do this now and then, not every run. I think this does a couple of things. First it makes running a bit more social. Second, if you are not used to running with a group - like in a race, this is a chance to get the feeling. Running is a solitary sport, but now and then I think running with others can make the run a bit more fun.

Change your route. If you are running the same route over and over, or you are on the treadmill a lot - mix it up. Find new routes, or in the case of the treadmill folks - get outside. I think it is very exciting when I find a new route, or figure a new route. I am still learning the Monon Trail, and loving it.

Throw something into the run. Instead of just running the miles, challenge yourself. Try to hit a certain time, or mix it up with some intervals. Variety!

Music or a podcast. I will run with the IPod from time to time. There are tunes I like to listen to, as well as some terrific running podcasts out there. I also like to listen to various NPR podcasts. I think music or a podcast gets you out of your head, and you can have some fun with whatever you are listening to at the time.

I am always open to new fun ideas with running - please share.

Charlie

Concentrated Running

Yesterday I ran 3.25 miles on the treadmill. The treadmill went a bit better than the other day. Maybe I found my lucky treadmill. The first mile I alternated inclines. I went from 0.0 - 1.0. No, not a steep incline, but it for not really doing hill work in a while, it was a challenge. I will slowly build on that.

I also worked on some speed. I went from 5.0 - 5.4 at one point. Mile 2 was about the speed work. The last 1.25 miles was a combination of both. I felt good after the run - tired but good. Now if only I could get this kind of workout outside. This heat has been miserable.

Anyone else hating running this summer in the heat?

Charlie

Just Too Hot

Normally I hate summer. I have really hated the weather this summer - too darned hot! I have not been able to run longer distances because of the heat and humidity. Today was no exception. I ran 3 miles with my friend Kris along the Monon Trail. While I enjoy the trail and running with Kris, I did not enjoy the weather.

To be fair we got a late start. Still we were good up to the half way point. On the way back we walked a bit more. We were wearing out. At the end we were walking the last couple of blocks. I was ok with this. You don't want to get heat stroke out there.

I have not logged huge miles if you have been following. To be honest, if I had to run in this weather every single day I would be worn out. Not sure if a sub 3 hr 1/2 is in the books this year, but there is always next year.

Charlie

The Treadmill is Crap

Yup....I said it, the treadmill is crap. Mark and I go to LA Fitness. We are not happy with this gym for many reasons, but everyone I meet tells me it is the best one in Indianapolis. Dear FFC please open some gyms here PRONTO!!!

Why do we hate this? Well other than the fact the locker room occasionally smells like pee - I hate the treadmill. It is an older treadmill, and as I have found out very sensitive. I attempted 3 miles on the treadmill. I was trying to do my 8/1 interval. Every time I slowed the treadmill from 5.1 to 3.7, the darned treadmill would shut off. I could not get a consistent run on this thing.

I managed the 3 miles, and it did take me 36 minutes, but I was so mad at the darned machine, I slapped it. Yeah...I am sure I looked quite the sight slapping a machine, but I didn't care.

Did I mention I hate this machine?

Charlie

Adventure on the Canal

Today I ran along the Central Canal Towpath -

http://www.indygreenways.org/canal/centralcanal.htm

The weather was hot at mid-day when I ran. Yes, I know I should have picked a cooler time of day. There were other nuts out there as well, so I was in good company. I started at the Monon Trail, and headed towards a part of town called Rocky Ripple. In total I ran 4.1 miles.

What did I see? I saw barges, geese(lots of geese), nice homes, pretty waterways, lots of trees, in short a lot. The path is a crushed limestone. This is not a fast surface for me, so I was a bit pokey. Today though was not about speed, it was about taking it all in, and racking up the miles. I wanted to run between 50-55 minutes, and I came in just over 50 minutes.

This is a wonderful path which has runners, walkers and bikers taking advantage of the scenery. I will make my way closer to Butler University as I run more on the path.

Great run.

Charlie

Hills and the Group

Today Mark and I ran with Kris in Greenwood. A solid run I might say. Kris and I ran 4 miles in an 11:58 pace. That is the speediest we have done. Considering there were hills involved, I would say well done.

Kris and I used the time to talk about issues going on, which I think was a pretty good talk. Runs like this are not really about the speed, but a chance to run with friends and just talk. Mark was in the zone listening to his IPod. He was happy with his run - going at his own pace.

Running with friends, as I am finding out, is about the coming together and just hanging out. In Kris' case - no kids, which I am sure is a nice breather. For me, it gives me a chance to chat with an old friend, and share some things going on at work, with the dog, with my family. You can't discount these runs, as they are really a bonding time with friends.

While I still very much love the runs on my own, these runs are just as important to me.

Charlie

Time and Arthritis

There is a reason I can't do a marathon every year - hips and arthritis. As a result my goal is to run a marathon every other year. I can do flat marathons with "no problem." Hills are a challenge, and the doctor wants me to avoid races with hills. There is one exception I had told him - Boston. I want to run Boston like nobody's business. As you know - Boston has hills.

So to run Boston, I will have to develop a way for me to navigate hills with some ease. I think if I power walk the hills, I can be ok.

I can't qualify, so I am looking for a charity to raise money for. My goal - 2011 Boston Marathon.

My feeling is my marathon time is running down. I won't be able to do the challenging ones too much longer, so I want to tackle the ones I can do. Boston is priority #1.

Charlie

Sometimes it IS the Dreadmill

In the past I have not minded the treadmill. At my new gym, I hate it. For starters it is an older treadmill, and it feels like it. Second, there is no TV on it, so I am forced to watched whatever is hovering over me - usually CNN. Third, it has a fan to cool you off, that works about as well as the lady's fan with holes in it. Fourth, people don't clean up after they use it. Should I go on, or do you get the point?

My goal today was to run 4 miles on the darned thing. I kept bribing myself to get there, but in the end I ran 3 miles, and I am happy enough with that. I sped through this run as fast as I could - 35:58. Yeah I burned rubber! You would too if you were on this stupid machine.

Charlie

Running is Powerful

It may be a cliche to talk about the power of running, but really there is so much running can do. We already know the health benefits. We also know we can use running as a fundraising and awareness tool. What is sometimes forgotten is running is empowering.

In the August issue of Runner's World there is a terrific article titled, "A Magnificent Mile." This is the story of Lisa Shannon, who had read about the plight of women in the Congo, who suffer through the horrors of violence and rape. Shannon wanted to do something to help. She created Run for Congo Women (RCFW), and has brought money and awareness to what is going on.

In the Magnificent Mile, Shannon organized a run for the women in Congo. Many came out to show they support each other, and are there for each other they are empowered. The run also highlights how they want to come out of the darkness of the horrors they cope with on a daily basis.

I encourage all of you to read this article. This truly demonstrates how running can empower.

http://www.runnersworld.com/article/0,7120,s6-243-297--13575-5-1X2X3X4-5,00.html

Charlie

Another 3 Miles in the Books!

This morning Mark and I headed to the Monon Trail for a run. In the end I ran, Mark walked. He was tired and his allergies were bothering him. My run went well. I had negative splits which made me happy. I ran in 36:22. I was pleased with that time.

Now that August is coming upon us, I have to run longer runs. This will be my goal over the next week. Philly is not that far away. On the run I thought about that race, and how best to tackle it. I think I need to develop a more even pace. I have slowed my pace this year, and I most likely will not PR in Philly, but I will still like to finish in under 3:00. So in addition to adding miles, I need a bit of speed work. If I can get my pace to sub 12 minutes, then I can do sub 3 hours.

The Monon Trail was lovely early this morning. Plenty of folks were out. Many "good mornings" were spoken.

I am going to try to run with the Frontrunners this week. I would like to meet some folks in Indy, so why not fellow runners?

Charlie

Checking In

A couple of things to talk about. Last night's Runner's Round Table was a great conversation. I hope you all have a chance to listen to it. Many good points were made about competing and completing marathons. I made my voice heard, but mostly I was listening to the great conversation.

This morning Mark, Kris and I ran about 3.5 miles through Greenwood. I know Mark wasn't pleased with his run. I took it for what it was - a run on a humid morning. I am still not acclimating to this heat and humidity. By the time I do, I imagine it will be Fall. Still I was happy to get the miles in and spend time with Kris and Mark on the road. Once school is in session Kris will join us each week for some runs up here. In time I am sure we will alternate.

Tomorrow Mark and I are planning a run along the Monon Trail. This afternoon we checked out Ft. Benjamin Harrison State Park - another great place in Indianapolis to run. Looks like a rolling set of trails and roads. I think that will be fun to navigate.

Charlie

Compete vs. Complete

Tonight I am co-hosting The Runners Round Table, which is always fun and exciting. Tonight's topic is a close one to me - "Compete vs. Complete." The running community always has to have a bit of controversy. This one involves the people who believe the marathon is for competing vs. the folks who want to complete.

Clearly the marathon is for both, but what irks me like crazy are the ones who insist that the marathon is somehow just for those who want to compete. Trust me, when I am out there for 6+ hours, I am competing. I am competing against the course, time and myself.

One point I will want to make tonight is that no matter which side of the fence you are on, it is important that you respect the distance. If you think running a marathon is easy - it isn't. So if you have a "bucket list" make sure you have a good understanding what 26.2 miles is, and what training is involved.

So join us at the table - www.runnersroundtable.com

Charlie

Peaceful at Sunrise

This morning I went for a nice run on the Monon Trail. How refreshing that it wasn't hot and humid like the last couple of weeks. The sun wasn't up yet as I started on my way.

Today's goal was to run in under 38 minutes. I tried not to think about the goal too much as I was enjoying the run. I could see light just beginning to appear about midway through my run. I would see glimmers of light in the sky through the trees.

The trail was not busy this morning. A few runners and bikers were out there. Most of the time I was on my own. Still the occasional good morning was said as runners would go by.

I ran the first half in 18:20. My thought was I would slower coming back. But a key for me was I made myself speed on the bridges. My last half was in 17:52 - negative splits. My finishing time was 36:12. I was winded, but I felt good on the run.

Charlie

There Was a Time...and What I Can Do

There was a time when I could go to bookstores and judge how good it was based on how many books on theatre they had in stock. Oh how times have changed. These days I check out the running section. People seem to be more interested in running than theatre if the number of books is a sign.

Back in the day my goal in life was to be an actor. That dream left me a long time ago. My dreams are a bit more manageable, or so I like to believe. These days I think about running challenges. As you all know I would love to run Boston. You may also know that I can't qualify at this point in my life.

If I am to run Boston it is as a charity runner. The running community always has a disagreement over the qualifying vs. charity running when it comes to Boston. This speaks to a broader topic which I will be talking about at the Runners Round Table this next week - competing vs. completing.

I complete races and I compete against myself and the course. If I take 5, 6, or even 7 hours - I do it. I train as hard as the 2-4 hour folks. And I am on the course longer. It is hard physically for me to do this, but I do it.

This was some of what I thought about on my run this morning with Kris and Mark. We ran for 40 minutes in the heat and humidity. It was not pleasant at all, but we did it.

Now I just need one more run this week.

Charlie

Embracing the Time

Typically when we look at half or full marathon training programs we look at how many miles we log in a run. I know you read about that on this blog. I will usually talk about how many miles and the time it took me. Now I am going to talk about a different approach.

Our store takes a different approach to training. Traditional programs for a half or full marathon look at miles. Each week you increase miles. What our training programs focus on is the amount of time you run. African runners typically train this way. By running in a certain block of time, you can focus more on the quality of your run, and your speed. The miles tend to take care of themselves.

Legendary coach, Jack Daniels adheres to this type of program. "Runner's World" has set up his program in some easy steps:

1. Run no farther or faster than you have to.
In other words, strive for optimal training benefits with the least amount of work. This is the cardinal rule of Daniels's training philosophy. As he likes to put it: "If I said that you could run a five-minute mile with one program that took 30 miles a week or another program that took 80 miles a week, which would you choose?" The answer's a no-brainer, of course, but many runners nonetheless train too hard and too inefficiently. The outcome is worse performances, not better ones. Daniels tries to cut out the waste, maximizing improvement and minimizing injuries. A corollary to this rule: Whenever you do a workout, know what you're trying to achieve. Is it endurance? Speed? Running economy? If you're training intelligently, you'll know the answer before you begin to sweat.

2. Avoid injuries.
Duh. Who doesn't pay homage to this old chestnut? But it's easier said than done. To help you escape the trap of overuse injuries, Daniels offers the following formula: Stick with your current weekly mileage for at least three weeks. Then, if your training feels comfortable, you can increase your weekly mileage by the number of workouts you are running per week (that is to say, if you're doing four workouts, you can increase by four miles).

3. Follow a progressive training program that gradually builds to a racing peak.
Daniels's ideal training plan lasts 24 weeks or longer, and moves steadily from one emphasis to another: easy runs to repetition workouts to interval training to tempo training. At the same time, he realizes that many runners don't plan far enough ahead to follow long-term training programs, and in Daniels' Running Formula he has developed sophisticated variations on the basic approach.

4. Pump up your stride rate to 180 per minute.
At the 1984 Olympics, Daniels and his wife, Nancy, analyzed the stride frequencies of runners from 800 meters to the marathon. At distances from 5000 meters on up, the top runners, both men and women, were remarkably consistent: They ran with a stride rate of about 180 strides per minute.

5. Run 75 to 80 percent of your weekly mileage at a relaxed pace.
This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)

6. Run a weekly long run that amounts to 25 to 40 percent of your total distance for the week.
If you're running 20 miles a week, the long run can be eight miles (40 percent). As your weekly mileage increases, the long run becomes a smaller percentage of your total miles.

7. Run about 12 percent of your weekly mileage at your lactate threshold (LT), or tempo pace.
When you run at LT pace, you enhance your running economy and your body's ability to function with increasing amounts of lactic acid. LT pace is your 5-K pace, plus 25 to 45 seconds per mile.

8. Run about eight percent of your weekly mileage at your interval pace (INT).
This pace improves your VO2 max and your ability to run at a fast pace. Your INT pace is 5-K pace, minus 10 to 20 seconds per mile.

9. Run two percent of your weekly mileage at your repetition (REP) pace.
This pace improves your power, your speed, your stride frequency, and your relaxation while running fast. Your REP pace equals your 5-K pace, minus 40 to 80 seconds per mile. You'll do most of your REP running as "strides" after easy runs or as fast 200-meter repeats.

10. Stay positive.
Remember: When you have a good day, it's no accident. You can't fake it; these days represent your true capacity as a runner. On the other hand, bad days are flukes. They happen to everyone, and they mean almost nothing (unless you have a lot of them, and then you need to analyze what's going wrong). Reward yourself mentally for your good days, and don't obsess about the bad.

I am going to give this a try with my runs. I started yesterday. My goal was to run no more than 30 minutes. I headed down the Monon Trail. At 13:58 I thought I should head back, and figured I would be slower going back because it was so hot and humid. I was a bit slower, but I ended my run in 28:28 and ran 2.3 miles.

I found during my run that I was able to focus more on my form, and what my body was doing. I also found my body was more relaxed. Curious if anyone else has trained like this. I think there is something to this, and am going to keep up with this.

Charlie

Early Morning on the Monon

I told Mark last night that I had a goal of running four days this week, and his job was to make sure I ran on day one - this morning. The alarm woke me 5:30 this morning. Mark told me to look out the window to check for rain. There was none so out I went.

The weather was MUGGY!!! Running out there was like running with a wet rag over my face. Still the morning was quiet and beautiful. Mostly bikers were on the path, but there was the occasional running nodding hello to me as we would pass.

My favorite moments on the run were listening to the honking geese, running over the water on the bridges, and running through an area which looks like I am running through the runs.

So how was the run? I have run faster. I completed 3.2 miles. The thing I struggle with these days is that I am not in great shape and my running and working is erratic while I develop a regular schedule. This is why I created the goal to run four days this week. Today was day one - in the books. Three runs to go.

Charlie

Running with Mark and Kris

My friend Kris is new to running, and she likes the idea of once a week getting together with Mark and me for a longer run. We got up around 4:30 this morning to head on down to Greenwood, where Kris and her family live. She wanted to go for a run before her husband headed to work.

Off we went through the neighborhood and to the trail in Greenwood. Typically when we run together we are a touch slower than I like. Today I was pace leader, and I ramped it up a bit. I didn't tell them that I was having us do a 6/1 interval.

The run was warm. Today it is expected to get into the 90s, so heading off at 6 a.m. was a good thing. I was worn a bit towards the end, but we got 4 good solid miles in today at a 12:13 min/mile pace.

What is nice about these runs is we chat about anything. Today the topics ranged from my new job, to Kris' kids doings to Mark finally waking up. :-)

All in all a good run.

Charlie

45 Minutes on the Elliptical

Today was a cross train day. I hit the gym, and I did 45 hard minutes on the elliptical. I set the machine at a level 6, then I went up to an 8, and I went hard on level 10. I suppose I should know what all that means. What I do know is the larger the level number the harder it is.

Sweat was pouring off me. I needed it to after last night's birthday dinner for Mark. We went to Fogo de Chao. I ate so much beef. So clearly I had some protein in me. :-)

Tomorrow is a longer run with Mark and my friend Kris. We are heading to Greenwood to run with her. This will be a slower run, but that's ok.

Charlie

Welcome to the Monon Trail

Today was my first experience running on the Monon Trail.

The Monon Trail is an old train track, which was developed into a running and bike path, running from downtown Indianapolis to Carmel.

http://www.indygreenways.org/monon/monon.htm

I ran 3 miles today. All I can say is wow! What an amazing portion of the trail I saw. If my sister reads this, she will know what I am talking about it. When I was young, we had a cottage along Lake Michigan on the Michigan side. To get to our cottage, there was a long winding road in the woods. The trail today reminded me of going through that road. Oh there weren't the hills of that road, but the woods were so nice and so peaceful.

The trail is used by thousands of people each day, but even with the people on the trail this afternoon, I felt peaceful sense out there. I had a sense of trail running, even though I was on a paved "road".

I am going to love running on this trail, and getting to know the ins and outs of it.

Charlie

Change is Good, Bad, but Mostly it is Change

This morning I had the honor of helping send off about 60 folks on their various half and full marathon training programs. I would meet many of them along the Monon Trail with water. While I was on the trail manning the water station, I thought about all the change in my life of late.

I sat along the trail, and looked at the incredibly immense sky. Lots of puffy clouds this morning. It was warm, but not the humid mess we have had this week. I am loving my new job, workplace and co-workers. I am loving being back in Indiana, where spent my early years. I love being back with friends I have missed. I love the slower life. I feel very much at peace. Those are the good things about the change in my life.

The bad part is, I do miss some things about Chicago. I miss a lot of the conveniences of the city. I miss some of the cultural things. I do miss Lake Michigan. I miss my friends there.

For the most part though I see the change as change, neither good or bad. Ok....it might lean more towards the good. :-)

Tomorrow I plan on running the Monon Trail. Will let you all know how it goes.

Charlie

The New Gym

This week Mark and I joined a gym. The best way I can describe it is, it would be terrific, if we had not been to a gym before. It's an ok gym, but I'm not a fan of their treadmills. They are a touch lackluster.

Looks like a good many of the guys there are bodybuilder types. Tonight I watched two guys posing in the locker room. One guy kept clenching his butt like he needed to do something, then made faces in the mirror, while flexing his muscles. It looked strange and funny at the same time. Now I have no problem with bodybuilders, but this was too funny.

I think we will give this gym a month or two. It's a huge gym, and we need a gym. I like the fact it has a pool. Would like to swim more.

Tonight was a cross train session. I ran for 2.3 miles, I worked on the Eliptical for about 10 minutes, then I did stretches and crunches. I felt good to really workout.

Charlie

A Slap in the Face

I would not say I got a wake up call today. I got a slap in my face. Mark and I joined a gym today, and had to go through a body assessment. Now I know how much weight I have gained over time. As of today I am 224 lbs. At my best I was at 197. I was consistent for a time with 205. So this gain really hurts.

I have gained most of it in the last year and a half. The stresses of living with the squatters(long story for those who don't know), the hardship I went through at work, and just an overall feeling that I was not doing as well as I should led me to eat, and eat I did.

As I have shared I am an emotional eater. So the period of high stress and unhappiness led me to eat. Add to that I cut back in my running to 3 days a week. This took a toll.

So now that I admit where I am. I also need to get the anger out. I am so angry at myself. I let this happen. I knew all I needed to do, and still it happened. I talked myself into larger portions by rationalizing it. I told myself it was ok to have this or that, because I would run, and I didn't run. This slap in my face is one of my own hand. Now....I work.

At this gym, you set goals. The membership coordinator feeds your info into the computer and comes up with an "weight goal" and how long it takes to reach that goal. Ideally the computer said I should be at 194 lbs by Oct. 19. I would be happy to be back at 205.

I have work to do, and I have to be hard on myself. You would think the new job would create stress, but I am not feeling. In fact I am very happy in the new job. I am happy in Indianapolis. I know this move is hard on Mark, because this is all new to him, and he knows next to no one here. I also know he will get through this, just as I will push through this.

I am determined to make things far more transparent on this blog, and I hope you all will help keep me honest.

No more slaps.

Charlie

Firecracker 6 Miler

When last I wrote, I was getting ready to leave Chicago. In fact I did one last loop around Andersonville before I left. No running during the move. We are in Indianapolis though. The move went well for the most part. Mark, Friday and I are settling into the new home. Lots of boxes to unpack.

We did have time to run the Inaugural Firecracker 6 Miler today. The race runs through downtown Indianapolis - pretty much most of the historical parts of the city. It was a sunny and warm morning, as Mark, my friend Kris and I ran the race. It was Kris' first race. It was Mark's and my first 6 mile race. An odd distance when you think about it.

The run went well. Mark wanted to be ahead for a while. Kris had not really done anything beyond 3 miles, so I was helping her get through the race. Things went fairly well until mile 4. The move finally caught up with me. My legs had been going up and down stairs for the last few days with heavy boxes. I actually cramped the other night. I most likely should not have run this race, but I wanted to. So for most of mile 4-5 we walked. Kris was understanding. My body just could not do a whole lot.

At mile 5 though we began to run, and we actually finished strong. My time was 1:24:24. Not my best 6 miles, but I will take it today.

Now I unpack and rest before I start my new job on Monday.

Charlie

The Challenge of 4 Miles - Last Run at the Gym

Today we headed to the gym. I believe this is our last visit to the gym before we leave Chicago. So another good bye today. I have loved FFC - www.ffc.com. It's the first gym I have ever belonged to, and it served me well. I discussed this a bit in yesterday's post I believe.

FFC was my first personal training experience. I could not have asked for someone better than Josh. I was worried about him being a "body Nazi" he could not have been more supportive or nicer. All in all a great guy and excellent trainer.

Scott was the manager when I started at the gym, and was also head of the marathon training program. He guided me through the 2007 Chicago Marathon, then developed a plan for me for the Indianapolis Monumental this last year. Both these men have been 100% supportive of my efforts and I thank them.

Today's run was a challenging 4 miles. 2 miles I used the hill program. I need to work on this, and I could tell I was not in great hill shape. Still I ran the 4 miles in jut a shade over 46 minutes. That was really good. I worked up quite a sweat in this run, and was satisfied with the run. Overall a good running week.

Charlie

What I Leave

In a few days I will leave Chicago for a new life in Indianapolis. I hope you will indulge me as I write some thoughts about my time in Chicago.

I have lived in Chicago 3 times. I moved here in 1992 to attend Loyola University Chicago. I had a a goal to become a journalist. It didn't happen. I truly value my education I got at Loyola. The lessons I learned there have served me well in my life.

From Loyola I went to Southwest Airlines. For the next 5 1/2 years I worked for one of the most amazing companies ever. I left Chicago to live in Albuquerque, NM. I lived in New Mexico for 2 years. In 1997 my mother passed away, and I decided to come back to Chicago. I was still with the airline at the time, so a transfer was easy.

In 2000 I left Chicago and Southwest to move to the Washington, D.C. and work for the Motley Fool(www.fool.com). A few months later I was laid off. I found work soon enough, but it was not a great job, and I felt lost. While there, I lived through 9/11. I lived 1/2 mile from the Pentagon, and I saw the plane that would crash into it that morning. Truly that was a harrowing time.

It was from that day that I went on a new journey. Initially I visited South Africa, where I learned quite a bit about myself. In particular, my experiences visiting a village near Victoria Falls in Zambia led me to come back to Chicago, to attend DePaul University and work on a master's in non profit management. Of course I did not get that career in the non profit world, and was very discouraged.

During my time at DePaul, I became ill, very ill. I had a pre-diabetic condition, which was a result of my being obese. I was a little over 300 lbs. This diagnosis would become what I consider one of the most important turning points in my life.

Over the years I have detailed my weight loss. I have talked about my ups and downs. One thing was constant - the running which I credit with adding years to my life was started here in Chicago. This city became my running trail. Whether I was running along the lakefront, through the neighborhoods, in Evanston, or even my ill fated 2007 Chicago Marathon, I loved running through this town.

It was in Chicago where I worked for Fleet Feet Sports, and found a joy in working with other runners. I met so many inspiring and wonderful people through my work at Fleet Feet.

You never know where the road of life is going to lead you. I did not become a journalist, but I blog. I did not become a leader in a non profit organization, but I have worked with many of them, and feel my management skills have always helped me at Fleet Feet. So while it is not the life I thought I would have, it is a pretty good life that I have.

There is one more thing about Chicago. I met Mark and found love. I met him at a very low period, and I credit him with bringing love to my life. I was meant to be here this time.

Now, though a new chapter begins. Mark and I move to Indianapolis for a new life. I will still be in running specialty, and I will use all the lessons I have learned along the way. Returning to Indiana is returning home of sorts. I was raised in Indiana, and now I get to come home and start this chapter.

I don't know what lies ahead. All I know is I look forward to it. I will miss Chicago, but it will always have a special place in my life.

Charlie

Squeezing a Few More Miles

Yesterday I ran the longest I've run in quite a while - 5.2 miles. It was a sunny and warm afternoon. Temps were a bit cooler - in the mid to upper 70s. I can assure you it felt a lot better in the shade.

The route was one of my farewell journey on the path along the river. This is the path Fleet Feet uses for its fun runs. It's a nice path, which if I took it all the way north, would land me in Skokie, IL. It is a bit rolling in places, and that was what I needed....something with some rolls in it.

Lots of people were enjoying the park, which was nice to see at 4 in the afternoon. Lots of kids. Some kids snickered as I went by. I'm sure seeing a guy running in tight shorts can be amusing. I learned to let that go a long time ago - I can do something they can't, I run marathons. Oh I know, some of them may run a marathon one day, but until then - I AM SUPERMAN! :-)

On my run, I thought about how close we are to the move. It is now days away, and there is still some packing to go. We will get it done. It just takes time - arrgh!

Today we may go to the gym. I feel the need for a bit of a cross train.

Charlie

Another Scorcher - 4.2 miles

There is a lot to be said for a warm summer night's run. There is something else to be said for a hot summer night's run. Another hot one this evening. When I started on my run, it was 84 degrees. I wanted to push myself tonight, so I stretched my run to a 4.2 mile run. I am glad I did.

Yes I got hot out there. Yes, I took some more frequent walk breaks. In the interest of not dying out there, I thought it prudent to take breaks a bit more frequently. I did run a good portion in a 8/1 interval, but then I brought it down to a 5/1 interval. It made for a pokey run. but I was not about speed tonight, I was about distance.

So what did I think about tonight? I got a lot going on - need to renew my driver's license, pack, and get a move going. That kept my mind busy. Thank God I had Bon Jovi and John Mellencamp among others on the iPod to keep me company. The move happens in a week, so there is much still to do.

I want to enter a race. There is one in Indy on July 3. I am still thinking of doing that one. We'll see.

Charlie

Summer Runnin'

With apologies to Grease the musical -

Summer runnin' had me a blast.

Summer runnin' happened so fast.

I ran in Brooks, crazy for them.

I went out, ran some miles.

Well-o well-o UH....tell me more, tell me more, did ya get very far. Tell me more, tell me more, like did you out run a car.

LOL....yesterday's run was an 87 degree scorcher. I was determined though to get my third run of the week in. I did the 3.8 mile loop around Andersonville. I was slathered in sunscreen and had a bottle of Nuun. I was ready.

The run was a good one. I thought I would really fatigue, but perhaps the 3.8 miles was the right length for the heat. I suspect had I pushed the miles it would have been a different story. I did run out of Nuun and quickly bought some Gatorade. That got me through the rest of the run.

All in all I was happy. I ran 45:55 which is a touch over a 12:00/mile. I was thirsty for a long while after the run, but I expected that.

Looking to up the miles this week.

Charlie

An Offer

Yesterday I was offered a charity entry to the New York City Marathon. I had not planned to run a marathon this year, and I have to say I am tempted. I think though in the end I am going to turn it down. As much as I would like to run NYC, this is a non-marathon year for me, and I will be starting a new job and already taking time off for the Rock n Roll Philly.

I do have another goal. I am going to ask the charity if they have a spot for next year's Boston. I have a strong desire as you all know to run Boston. I can't qualify, and I know charity entries are a controversy in our community. I can tell you though I would train like nobody has trained before to do my best in Boston. Let's see if I can get an entry for that one.

Charlie

The 3.8 Mile Loop - Thoughts!

Today Mark and I ran 3.8 miles through Andersonville. Lots on my mind during this run.

- Our move to Indianapolis and what we need to do before we move.

- What kind of car to buy.

- How hot it was outside.

- Did I mention the move.....

So mostly I thought about how we need to organize and get to packing. I start my new job on July 5.

Even with my mind full of stuff, physically I felt great on this run. I did a 4/1 interval. Not my normal interval, but I lessen it when the weather is hot. Temps were creeping to 80. Still my body was feeling terrific, and I did not feel overly hot. Thanks goodness for NUUN!

So today we do more organizing for the move. We also have to sublet our apartment, so lots to do.

Charlie

Overcoming Adversity - The Runners Round Table

Tonight I had the pleasure to co-host The Runners Round Table.

www.runnersroundtable.com

The topic was about overcoming obstacles or adversity through running. I found it a fascinating hour where Lisa( www.nurseontherun.com ) and I talked about what we have overcome to become runners. The show was hosted by Mark U, host of www.runinamerica.com.

I encourage you all to give the show a listen. Sometimes when I do these podcasts, I wish the show could go on for more than an hour. Today was one of those shows. I gain so much from hearing people's stories and learning from them. I encourage all of you to give the show a listen. Would love to know what you thought of it.

Charlie

This is June?

Run number two in Greenwood, Indiana was another hot and sticky one. Temps have been in the 80s and humid, with thunderstorms every day. This morning it was about 65, but it felt like 75 outside as Mark, Kris and I headed on a 3 mile run through the area.

We worked up quite a sweat out there. Still it was a nice morning. The ground was still a bit wet from the series of thunderstorms we have had here over the last few days.

I think group runs are good for talking things out with folks. We talked about life, the apartment search Mark and I have been on, friends' trials and tribulations. Chats like that make the run go by faster.

Now we look forward to our move to Indianapolis!

Charlie

Running in the Rain

This morning I am in the Indianapolis area. My friend Kris and I went for a run in her neighborhood. Kris is new to running, and is working towards a 5K. She has also never run with anyone else. So off we went in a light drizzle.

As you all know I am a notorious weather wimp. I bit the bullet though and ran. We had a nice run. I have known Kris since college, so we have a long history. It was nice to catch up and talk about our lives. It sure makes the miles seem shorter.

The course we traveled was rolling, which was a really nice change of pace from the flatness of Chicago. After one rolling hill, I thought - yes I could do Boston. Um....not really, but a guy can dream.

Out pace was slow, which was fine with me. Of course it made me feel wetter to run slower, but the damage was done - I was wet. We took 45:43 which is a 13 min+ pace. Again no problem. We ran 3.36 miles - a first for Kris. Woo hoo!

We are in Indy looking for a place to live. I visited my new store yesterday. Good people and a nice place. All in all a good weekend.

Charlie

Two Runs

I am a bit behind. Sorry lots going on these days.

Sunday Mark and I went for a nice run through Ravenswood. It was an easy and slow run. I think every now and then you need a slower run, if for nothing else, just to take things in. It was sunny and bright, and lots of people out. Ravenswood has older homes, which can look quite stately. I'm quite fond of the area. All said we went 3.4 miles.

Easy was not how I would describe today's run. The goal was to push myself and I did. I ran 4 hard miles at the gym on the treadmill. I did a combination of speed and hill work. I worked up quite a sweat there. I thought about pushing it to 5 miles, but I think my hard earned 4 was fine for today.

As much as we need the occasional easy run, we also need the runs which push us hard. I was dripping sweat at the end. I felt good though. In fact I felt darned good.

The next few days we will be in Indianapolis looking for a new place to live. I will do some running in Indy and as always will talk about it here.

Charlie

A Truly Nice Run

I ran 4.2 delightful miles today. The weather was great. Temps were in the 60s, the sun was out. It was really nice. I had a blast out there running through the neighborhoods. There is something a bit sinful about running as you watch people heading to work. They look uncomfortable in their business outfits, and there I am in a singlet and shorts running. Hehehehe.

No great deep thoughts today. I simply enjoyed the run. Was not looking to work on speed. Just wanted some good miles in. I felt the 4.2 I ran were quality miles. Thinking of running between 6-7 miles this weekend. Slowly building my miles as I train for the Rock n Roll Philly.

Charlie

National Running Day

Today is National Running Day. I encourage everyone to lace up some shoes and head out on a run. I promise you will feel good for doing it.

Charlie

Alone With My Thoughts - Leaving my Friends

I often find a run is good for when I want to be alone with my thoughts. Today was especially good for that. So much is going on in my life, that it really helps to be out on my own, running, and just being.

This month my world turns upside down. I leave Chicago, and a job I have loved for 3 1/2 years to start a new life and a new job in Indianapolis. I should have been thinking about what Mark and I need to do this month. Instead my thoughts turned to what I am leaving.

Saying goodbye to friends is never easy. I have wonderful friends in Chicago. Of course they will remain my friends, but things will be different. We will go our separate ways, and just see each other from time to time.

Krys and George are my closest friends. Krys I met through graduate school. George I met online. In the years I have known them, they have seen me through my successes, my failures, my joys and my sorrows. They are family.

At work, Bill, Fedra and Meghan have seen me through some rough patches, but also we have shared our terrific stories of the people we help with running.

Obviously I can't name everyone who means something to me. The point is though, these people are a part of my life, and I will miss them very much. Somehow poking someone through Facebook just isn't the same.

Mark and I have talked about what lies ahead. We will make new friends, as well as re-establishing old ones. These people will be our close friends, and I am sure at some point friends from elsewhere will visit, and we will introduce them to our new friends. Still, I will miss these people. They are family to me.

Oddly enough I didn't get all weepy on the run. I got sweaty that was sure. Still it was nice to just be alone, and let these thoughts go through me.

Charlie

Running in Chicago

As my time in Chicago comes to an end, I will be taking some last runs through some of my favorites routes around the city. Chicago is a wonderful place for running. Most people take advantage of our Lakefront Path. For those not familiar with the path, it runs about 20 miles along the shoreline. You run through Lincoln Park past the zoo, along Lake Michigan, around the various museums, and then on to the South Side of Chicago.

As I have written I enjoy running through the actual neighborhoods of the city. I have enjoyed running through Rogers Park, Andersonville, Evanston, Edgewater, Wrigleyville, Lakeview, Lincoln Square and Ravenswood. I have loved looking at beautiful homes, nice gardens and people enjoying their neighborhoods.

Over the next few weeks, I will go through all of these areas, and talk about some of the people I have met along the way. So come with me on few more runs through Chicago.

Charlie

Getting the Long Run In

My goal for now is to have a longer run each week. Yesterday I ran 7.3 miles. Mark rode along side for a good portion of the run on his bike. Clearly though, I slow him down. We started from home and made our way towards the lake, via Andersonville and Edgewater.

The day was gorgeous. Temps were in the 70s, and it felt nice outside. The stiff breeze helped keep things feeling cooler. Lots of people were already off for the holiday weekend, so the lakefront path was pretty busy.

I was not fast during the run, but I felt good. The only time I began to get tired was during the last two miles, but I think that was to be expected. The sun was warm, and I was a bit low on energy. I did duck into a Walgreens for a protein bar. That helped.

All in all I was pleased I got the run in. If I can increase these over the next few weeks, then as the training goes on I can work on speed.

Charlie

Little Pink Houses

Today was a 3.8 mile run through the Andersonville and Edgewater neighborhoods. On the iPod was John Mellencamp singing "Pink Houses." The choice of Mellencamp was on purpose. Mark and I are moving to Indianapolis. I will still be in running specialty. As I mentioned in a previous post, we have been looking for a life outside of Chicago. Now we have this chance.

On my run I thought about the neighborhoods I have loved running through in Chicago, and how I will look forward to running routes in Indianapolis. I lived in Indy in the early to mid 80s. While I am sure much has changed. I know the more things change, the more they stay the same.

I will be glad to tackle new challenges, and meet new people. I look ahead to getting to know the Indy running community. It's all good at this point.

I will talk more about my time in Chicago in a later post. While I will miss being here, I think this change will be a wonderful one for Mark and me.

Charlie

First Run With Friday

For those who don't know we adopted a puppy in March - Friday. She is a Lab/Doberman mix. She's 8 months old, and all energy!!! I thought we would go for a 20 minute run. Of course today was the hottest day of the year so far. We headed out as the sun began to go down. So the temps were in the low 80s.

When we started running, Friday really took off. In fact she grabbed part of the leash with her teeth and pulled me along. I have to say she really wanted to get going. I took it easy though. we ran for a couple minutes, then walked a minute. I did not want her to over do.

We went 1.5 miles, and I enjoyed it. I would like to think she did too. On the way back, she ran ahead of me. She kept looking back at me to see if I was following. I was.

So I'm not sure if I have a new running partner, but I know I have a good running supporter.

Charlie

Signs of Summer

Yesterday after work I headed out on a 4.2 mile run. It was in the upper 70s which we in Chicago have not seen in a looooong time. It felt good to really work up a sweat out there.

I headed from home to the Lakefront Path, cutting through the Andersonville and Edgewater neighborhoods. People were out and about, and looking happy to be out and about. I was a bit sluggish, but overall I was pleased with the run. I told Mark after work, I needed to clear my head about some things rattling around up there. I did, and felt very at peace when I got home.

Everything was so green, which I loved. I really enjoyed seeing kids playing in the parks by the lake. The actual path wasn't as busy as it normally would be on a weekend afternoon. I am thinking it was all busy early in the day.

Lots of runners running through the neighborhoods though. I imagine the shade of the trees was the cooler alternative to heading on the path, where trees are not always helping.

The calendar says Spring, but I have a feeling it will be a long hot summer.

Charlie

What Happens After Philly???

I have given a lot of thought to what my running goals are after I finish the Rock n Roll Philly Half Marathon in September. 2011 is a marathon year for me. Do I train over the winter for a spring marathon? Or do I go for a more traditional fall marathon?

At this point, I think you all know which one I want to do more than anything - Boston. Clearly I would have to be a charity runner. I would need to raise quite a bit of money. I believe I can be successful at the fundraising - been there done that. I wonder about the running through the hills of the Boston area. Yes....yes I could talk with the doctor before I train for something like that. Still he knows about my desire to run Boston.

I also want to run an overseas marathon or half marathon. Paris? Stockholm? London? Which one.

These are some of the things tooling around in my head this morning.

Charlie

4 Miles - It's All Good

Today I headed to the gym for a 4 mile run. To say I needed this run is an understatement. I REALLY needed to run today. Sometimes when the world is hectic, all you need is a good solid run under your belt.

I did not have the TV monitor on, so what I saw was my reflection looking back at me. Did not like what I was seeing. I am out of shape, so I have to remember it is a slow process to get back into shape. I was talking myself into doing just that.

As I ran I thought about what is going on in life, and how I want something a bit simpler. As much as I love Chicago, the city is a different place, and has been for a while. People are seeming tenser, crime has gotten worse, and it is so expensive here. I want a calmer place.

I grew up in Indiana, and would love the chance to go back to Indiana. I understand there is all the same issues there that there are in Chicago, but it seems quieter. Who knows, maybe I move there and find the same issues, but I am thinking it would be a slower pace. I am also thinking a bit nicer.

Charlie

A Day Late, but a Start

The fates conspired against me yesterday, as I wasn't able to run, but I managed a 2.6 mile run in today between meetings and work. I am clearly not in shape, and I have a long road to go. This week is horrible for me as I have meetings and work almost every day. Still I will work hard to get my runs and workouts in.

My run felt good, mostly I used it as a mind clearing run. I meditated a bit, and tried to relax as I weaved my way through the Ravenswood area. Look forward to tomorrow's run/workout.

Charlie

The Road to Philly

I have not really run this week. I wanted some rest after the half marathon. I did attempt a run the other day, but it was aborted after Mark had a spill with the bike. The last couple days I have had some odd knee thing going on. In the end, I thought rest would be a good thing.

Tomorrow I start training for the Rock n Roll Philadelphia Half Marathon. The race is in September, so there is plenty of time. My goal is to bring my half marathon time down to 2:30. My PR is 2:45. I can do this. I implement some speed work into my routine. I also want to run 4 days a week, instead of 3 days a week.

I am looking forward to running this race. Never been to the City of Brotherly Love, so I think this will make a great journey as well as a great race. If any readers have been to Philadelphia and have some places in mind I should see, let me know.

Training starts tomorrow!

Charlie

Offering Support

I am a member of The Motley Fool community. For those who are not aware of The Motley Fool, it is a website community of people who learn about investing, economics, and how best to use their money. We are learn from each other. We learn about how to live below our means, so we can save for a better future. We learn how to negotiate for a good mortgage rate for a new home. We also figure out how best to invest the money we have. Mostly though, we learn about each other.

For every discussion board about money matters, there are dozens of non-money related boards. I participate in many of them. On of them is a Christian board. It's a tough board to post on, because religion is so personal, some of the posting can be harsh and brutal. Through the collection of posts though, you "meet" some very interesting people, who share a lot of love and warmth and humor with you. One man in particular is someone I will call P.

Through his writings on this board, P has demonstrated he is a man of strong faith, lots of love, and a generous sense of humor. Overtime he and I have discussed running, and he has used me as an inspiration to be more fit. I am honored that he has gained something from my experiences.

P has recently announced he has stage IV Cancer. I am not going into details, but I have written him notes letting him know he is in my thoughts and prayers. He has shared his ordeal with me, and I am in awe that he expresses his illness with no anger or frustration, even though he must be going through that.

In his latest note, he has told me that one day he would like to run along Lake Michigan with me. As I write this, I am very sad, because I don't believe that will happen. If it were to happen though, it would most likely be my most memorable run. I am touched that he would want to run with me, and I consider it an honor to be thought of so highly.

Now I try to offer my virtual friend support during this difficult time for him. I am going to ask that all of you keep P in your thoughts and prayers. Who knows maybe a miracle will happen, and we can go on that run.

Charlie

What's Next?

Indy is down! Chalk that up as a successful race. So now what?

My goal for this year is to PR in the half marathon. My next half marathon is in September in Philadelphia. My best is 2:45. So all I need is 2:44, in reality I would like to get it closer to 2:30.

How will I accomplish this? First I need to get my body back in race shape. I think I need to lose 20 lbs. That will be my challenge over the next few months. I also need a good cross train program. They key is being consistent. I feel that has been lacking for a while.

I have told Mark that starting in the next few days, training begins. I would like to start running 4 days a week, as opposed to the 3 days I run. Mark wants me to get a bike. I know that would be good cross training, so I may look at that.

I am open to any plans someone might suggest. I don't assume I know THE way to train.

Charlie

Indianapolis Mini Marathon - Mark Succeeds

The calendar says May, but it felt like November this morning, as 35,000 runners toed the line for the annual Mini Marathon in Indianapolis. The temps were in the 40s, and the wind was blowing at 20-30MPH. Mark and I got to the starting area, and were freezing. The good thing about 35,000 runners jammed into one area is that you get a bit warmer in the elements.

This was Mark's first half marathon, and I was hoping he would do ok. I knew he could finish, but I don't know if he knew he could finish. The gun went off, and about 25 minutes later we started the race. Word to the wise - if you are hoping to PR, and you are in the back half of the pack, be calm, there are a lot of walkers in this race. We did a lot of weaving through people.

There was no time goal for this race. My job was to run with Mark. I wanted to be sure he completed the race. He did fine. Because he had not trained as much in the last month, I think he tied quickly. We walked quite a bit. I was fine with that. I just wanted him to enjoy the experience.

And what an experience it was. There was wonderful support on the course from cheerleaders from area schools. Volunteers were cheerful. The runners were all in great spirits. There was a ton of music on the course. Bands ranged from the West Indian Association of Indiana, playing steel drums to teen age garage bands. All played with gusto and enthusiasm. Add to that the open Indiana sky, it made for a great day.

The signature part of the race is a lap around the world famous Indianapolis Motor Speedway. I felt a thrill as we entered the speedway and made our way around the track. We took everyone's advise and stayed close along the infield. It was fine. The track is huge. It has to be for all those cars. At one point I closed my eyes and imagined myself behind the wheel of an Indy race car - VAROOOOM!

The race did take a bit of a physical toll on Mark. He told me his IT Band was bothering him, and his feet were bothering him. As we left the speedway, I kept telling him he was doing great, and to stay strong.

The last couple miles I think were emotional for him. He realized we was going to complete the race, and it gave him such pride. At mile 11 he told me he wanted to think about his next half. I told him to finish this one first. :-)

As we crossed the finish line, and announcer called out our names. It was great. It was even better to get the race car medal I am currently wearing around my neck.

Out official time - 3:48:42 for Mark / 3:48:43 for me. It was a great day. I am so proud of Mark.

Charlie

Preparing For the Race

On my run this morning, I thought about race preparation. This is better to do about a week to a few days before the race, as opposed to the day before. Hopefully training has gone well, and you have your pace, hydration and nutrition figured out. So at this point you have to get reday for race day.

What to wear - if there is something which has worked well for you in training, a pair of shorts, tights, a shirt, a cap, whatever, wear that. Don't buy a new wardrobe for the race. You have not trained in it, and you don't know if a certain stitching will run you wrong, the fibers will chafe, or it just doesn't feel good. I know the race shirt they give you is cool, but don't wear it on race day. Not because of any superstition, but for the reasons I stated above.

Have enough nutrition - make sure you have enough gel, or nutrition bars, or snacks for the race. Maybe you have planned for friends to meet you at a certain point with food, but they don't always make it - then you are stuck. Plan for what you will need. If it is a gel, plan on using that every 45 minutes to an hour you are running.

Hydration - it's fine to plan on race organizers to have enough sports drink and water. Sometimes they don't(Chicago 2007). Bring some water. Use a hydration belt. Hopefully you trained with one, and are used to it. For longer distances I don't suggest a handheld. They tire you out as you go along, and you get a sore arm.

The night before - lay everything out. You don't want to wake up the morning of the race and panic about where your Balega socks are. Lay everything out, and have an easy morning.

Those are some tips I thought of this morning. Now I got to plan.

Charlie

The Week Before...

A week from today Mark and I will run the Mini Marathon in Indianapolis. Are we ready? Probably not, but I am ok with that. We ran a nice 4 miles today, and will be running a bit more this week leading up to the race.

Mark realizes those missed runs means he won't do as well as he hoped, but I think he is good enough to finish. With my experience I will be fine. I will just be happy to take in running around the Indianapolis Motor Speedway. Growing up in Indiana, the Indy 500 has special meaning for me. This will be a thrill, and I plan to take full advantage of it.

The run today was nice. Temps were in the 60s and there were patchy clouds and sun. It was really nice out. Mark was zoned out listening to his music, and I was just running along. Spring in Chicago is wonderful, so we ran through areas with wonderful gardens smelling of fresh flowers.

At first I was dreading next week....now I say bring it on.

Charlie

Talking with Chester

A couple days ago I met Chester. Chester is a 70something African American man who came into the store for some shoes for walking. He walks about 30 miles a week, has had one knee replaced, and is scheduled for the other knee to be replaced later this year. Now if that were the story, it I would be done. There is more though.

As we talked I learned that Chester used to run. He told me he had been a competitive runner. I asked what distance he ran. Initially the 400m, then he moved to 800m. In college in the 50's, he told me that was when the first wave of Jamaican runners hit our shores. Colleges were eager to recruit them into programs. As they dominated to shorter distances, some runners moved to higher miles. Chester moved into the 800m.

Chester had dreams of going to the Olympics. The 1956 Olympics were in Belbourne, and Chester qualified for the Olympic Trials. That was as far as he got though. There were no Games for Chester.

Not making the Olympics put Chester in a tailspin. He told me that the idea of student/athlete meant athlete, and not much student. He said he left school not being able to read and write. For the next 10 years he was lost, not knowing what to do. He said drinking and partying was a problem for him. He told me though he found himself, and had a successful life, and now is a proud and happy grandfather, who helps look after the grandkids.

As we wrapped things up, I said, "By the way, you said you got your act together. What did you end up doing.?" He told me he went back to school, got certified to be a social worker, and had a career in social work. I told him how outstanding I thought that was. Chester continued running recreationally until his knees could no longer take it. Now he power walks, and loves that.

What I love the most about my job are the amazing people I meet, who have amazing stories. In turn, I get to share them with you.

Charlie

I am Batman

As I ran this morning, I thought about what we as runners wear. I was wearing CWX Stabilyx Shorts and a singlet. By the way the CWX tights are the best thing to wear - love them! So here I am in my tights running down the street. Normally I would have a hydration belt. Then it hit me - I am Batman. Hear me out on this.

Batman wears tights. I wear tights. He has a utility belt. I have a utility belt - of sorts. He wears a mask. I wear glasses. Ok...not the same thing. Seriously I think the designers of running clothes and gear are fans of superheroes. I think as they design these clothes they are watching Adam West and Yvonne Craig from the old Batman series. I think when we wear these tights we are Batman and Batgirl.

Holy track spikes Batman!!!

My run today took me further into Andersonville. I ran 3.5 miles and felt outstanding. Temps were in the 50s and perfect.

Charlie

Testing the miCoach

One of the perks of working in a running store is when I get to test new products. Yesterday I was handed an Adidas miCoach Pacer. This device is similar to the Nike+ program, but with some differences. The main difference is miCoach has a heart rate monitor. Nike hasn't developed that yet.

miCoach is pedometer, calorie counter, heart rate monitor and real-time coaching. It does connect to the a MP3 player, but you can use it without. The coaching aspect comes into play when after you input all your info into the Adidas miCoach system. As you run, the "coach" will tell you to speed or slow down to regulate your heart rate. It tells you this if you are using a MP3 player. You can also wait until after the run, and have downloaded the info to see what you should have done.

There is a foot pod which can go on the outside of your shoe. No need to use an Adidas shoe, though they have a groove in their shoes for you to use the pod. The receiver can attach to your shirt, shorts, wherever.

I am looking forward to trying this on the next run. Stay tuned for a review.

Charlie

Spring Running

Fall is my favorite time of year to run, but a darned close second is now Spring. What a wonderful day today. Temps were in the mid 40s and not a cloud in the sky. Mark and I headed on a 3 mile run through Andersonville.

Spring is great because everything is turning green and the flowers are blooming. It is so refreshing after the bareness of winter to see all of this on the run. People are also nicer. More and more folks are saying good morning or hello. The sunshine brings out the pleasantness in folks.

The run itself was terrific. Our pace was under 14 minutes, and that is good for our race pace. Mark is getting the 3 min run/1 min. walk bit. I think that will serve us well on race day.

Can't believe the Mini Marathon is about 10 days away. Woo hoo!

Charlie

10 Miler That Wasn't

The weather was not very cooperative for a 10 mile run, so we headed to the gym. The good news is between the treadmill, bike and eliptical, I did an 8 mile workout. That was not the 10 miles I hoped, but it was better than nothing.

Mark and I are not 100% for the half marathon. I believe there will be a good deal of walking, but I still think this will be good experience. I get to run through the Indianapolis Motor Speedway. That alone makes it all worthwhile.

Not sure how Mark feels about the race, but I think he will do his best.

Charlie

What Not to Wear

There are some givens in running when it comes to running, though I see people fight those on a daily basis.

No cotton - cotton does a terrific job absorbing moisture, but it can't wick moisture away. So when you wear cotton, that wetness can lead to chafing and blistering.

Shoes - This is a MUST. Go get properly fitted for a running shoe. It will make your running experience easier and more enjoyable.

So why am I going through this lesson? This morning on my walk with the dog, I saw a young woman on her morning run. She was wear - Chuck Taylors - Converse shoes. Yes, this woman was wearing just rubber and canvas on her feet. Most of us wore those shoes at some point in our lives, but they are NOT running shoes. From the look on her face she did not appear to be enjoying her run.

It's moments like that I wish I could do an emergency fitting.

Charlie

Vibram Five Fingers

Recently my store started carrying the Vibram Five Fingers shoes. There has been a lot of buzz about these shoes, especially as the barefoot/minimal movement grows. I wanted to talk a bit about the shoes, and more importantly how to run in them.

The argument is that the traditional running shoe promotes a heel to toe motion which may not be natural for us. That is certainly a good debate, but I won't be debating today. I do think there is a misconception out there about what minimal shoes do. They will not change your form by themselves. For the shoes to do what you hope they will do, you need to work on your form.

I have covered this in previous posts, but let me go over this again. With the barefoot/minimal form, the idea is you land on the mid-foot, and then lean forward towards the toes, almost like you might fall forward, but that motion is going to propel you forward. The shoes offer a minimal platform for your running. They are not heavily cushioned, and they have no stability.

Stability in a shoe works to reduce overpronation. I think people get it wrong when they call it pronation control. You still want to move naturally. The reduction in overpronation(rolling towards the inside of your feet), is to make your running more efficient, as well giving you some additional support.

The Vibram Five Fingers looks like a glove for your foot, hence the name Five Fingers. It has a rubber sole, and it encases your feet. There is no cushion. I recommend to customers that they slowly introduce the shoes into their running. I have seen/heard a lot about injuries, because people are not taking the care they need to learn and practice a new running form. This is NOT a shoe like the Brooks Adrenaline. This is a minimal piece on your feet, giving you protection from the hazzards of being barefoot.

For the record, I can't wear these shoes. They don't fit my small fat feet. They are also not for everyone. Not all feet can fit into them, especially the folks with the longer second toe.

Putting the shoe on takes effort. You got to be sure your toes go into each "sleeve" and that can take time. This is not putting on a loafer. I am told once they are on, they are comfortable.

I encourage people to try them on at their local running store and see what the buzz is about, but make sure you understand what the shoes do and don't do.

Charlie

Earth Day Run

Today is Earth Day. This is a day we take time to take stock in our planet, and pledge to make it a healthier, greener planet. I went out and enjoyed the day with a 3.4 mile run through the neighborhoods in Andersonville.

It was a wonderful run. People had flowers blooming in their yards. The grass is green. The leaves are now on trees. It was sunny, so it added a nice touch to the day. I loved this run. People even seemed a bit cheerier.

I ran the route in 40:11. Not a bad time. I felt good the entire run. My body felt invigorated. This weekend Mark and I have a 10 mile run. That will be a challenge, but this felt good. So glad to get out there.

Charlie

Sometimes the Work is Not Appreciated

With the good comes the not so good. A woman complained about me this week to a fellow assistant manager about how I did my job. A woman came in last weekend with her daughter who wanted to replace her shoes. The daughter loved the shoes, and all she told me was she wanted another pair of them. I did my usual questions - and aches, pains, issues? Nope she loved them.

I advised her the shoes had changed with the new model, and did she want me to re-measure her feet and see if the shoes would still work? "No I want those shoes," she insisted.

I got the shoes. At this point the mother weighed in. Why wasn't giving her daughter the full fit process? I told her that her daughter declined. The mother asked her daughter again, don't you want him to check you out. The girl looked angry and said, "Mother NO!"

The shoes did not fit as well. At this point I was still denied the chance to measure. She wanted a smaller size. I did not have it, and had to have our other store transfer them.

The mother weighed in on everything - color, look, everything. I was patient with her and the daughter. I also fit the father(he allowed me to take him through the fit process, but his wife thought the shoes were ugly).

So the issue is I did not fit the daughter. As I have said, I tried, but the girl refused. The mother believes I should have done it no matter what her daughter wanted. I don't feel it is my place to force a customer service process, especially if the customer says no.

My general manager wants me to come away with a educational take away from this. I will admit, I am angry about this incident. I do my best everyday with runners. I know I will not satisfy all customers. I will always give my best though. I did my best in this, and feel very angry about the complaint, and I also feel I am not getting support from my superior.

Rant over.

Charlie

Sometimes the Appreciation is Humbling

Yesterday I got to work as our fun run was wrapping up. For those who don't know what a fun run is, it is a casual run, usually held at a running store, for people to get together just to go for a run. As I entered the store, one of the usual runners greeted me. He introduced me to a a new runner to the group, "This is Charlie. He is one of the best people here. He is truly an inspirational guy."

I thanked him for his kind words, and I told him that I really didn't do anything. What I didn't realize was that he has heard me speak to people about my running, and he told me that he considers me a running inspiration. A couple years ago, he told me how he was undecided about running a certain race, and I encouraged him to do it. He did, and he felt he couldn't have done it without that encouragement. I blushed and told him that meant a lot to me.

I am truly humbled when someone tells me a story like this. I just figured I run, and talk about running. If someone is inspired or encouraged, I think that is terrific, but I also think we have that opportunity to encourage people to run and achieve their goals. I consider it giving back to our sport.

I smiled the rest of the day.

Charlie

Irony

You would think that because I work in a running store, I run all the time. No. :-)

My days at the store last from 9-10 hours a day most days. I am tired most days, so running is not an option for me. This means I have to be more creative when I run. I have to plan to run on the days I close, or on my days off. That seems to work for the most part.

Is it what I would like? No. I would love a more steady schedule, but like most everyone else - it just doesn't happen that way. Saturdays are a wash when I work, because I work morning to night. So I look to tomorrow to running. I can't wait.

Charlie

Trail vs. Road Running Podcast

I really enjoyed my experience on The Runners Round Table last night. I met some good guys - all trail runners by the way. For my part I was to be the road running end of the show. Not sure how well I did. You all can listen and let me know. I did ok holding up my end of the show.

I enjoyed listening about why people run trails and what their experience is like. They almost had me ready to hit the trail. The soft feel of pine needles, the wonderful peaceful scenery almost did it. Now the stories of encountering snakes and hunters....um...yeah, I think I will stick to the road.

Seriously, if I could physically do those trails, I would.

Mike, Eddie, Tim and Brian it was a pleasure to meet and talk with you. Let's do it again sometime.

Charlie

Road Running

Tonight I will be on the Runners Round Table. The topic tonight is Trail vs. Road Running. From the guest list, it looks like I am representing the road runners. For the record, I wish I could run on trails, but am physically not able to run on most trails, so the road is my trail.

City running throws a lot at you. People, dogs, cars, bikes, you never know what you will have to deal with on a city run. For me, I love running through neighborhoods. Chicago is known for its lakefront path, but there is a lot to be said for venturing through the neighborhoods of this fine city.

These days I run through Andersonville, the old Swedish neighborhood. I love seeing the homes in the area. I love seeing the kids play in the various playgrounds I come across.

What I don't like is running on the busy streets. Those are congested, and usually people are not as runner friendly. This is usually where I get frustrated on my runs. So when I chart my course, it is with the idea that I want more neighborhoods.

I would rather run on the road than the sidewalk. I like the feeling of the road. Sadly, this is not always do-able.

Would I like to run trails? Yes....I have run on crushed limestone trails and love those. Sadly, this is not to be in Chicago.

Join in the conversation tonight. Should be a good one - www.runnersroundtable.com at 9 p.m. ET.

Charlie

Run Among the Mangroves

Hello from Florida. I am visiting my fmaily this week, and am in S.W. Florida. Today's run was a 3.8 mile run along the mangroves inthe area. Mongroves are marshy, swampy islinads, kind of like mini-Everglades. The morning was sunny and in the low 60s, so it felt terrific to be out.

I took in all the early morning sites. I also said hello to a lot of folsk out on bikes or walks. I will tell you I was the youngest person on the road this morning. Still I enjoyed the run.

My thought were about this week's Runner's Round Table. The topic is road vs. trail running. I am a co-host this week, so I was thinking about what I wanted to bring to the "table." I will share more once I have my thoughts fully together on this. Go to www.runnersroundtable.com to listen or participate.

The run was a good one. I did the 3.8 miles in 39:00. Not too bad.

Charlie

A Couple of Runs to Catch Up On.....

I did run this week. Time has limited when I can write about it. Sorry.....

Run # 1 -

This was a gym run on Thursday. I did a good 3 miles on the treadmill. I felt really good, and energized doing this. I did not get too speedy, I wanted an even pace, and feel I accomplished that.

Run # 2 -

Yesterday Mark and I ran 8 miles. This was a crucial run for Mark for his 1/2 marathon coming up. He had not run much lately, and his longest had been 6 miles.

It was a bright sunny day in the low 60s. We headed out, and made sure to go at a slow pace. I told Mark speed was not going to get us through the 8 miles. We ran to the river, and went through a park or two. Lots of people out enjoying the day.

Typically Mark has his iPod on, and I run without. This way I can keep a better eye on where we are going, and can get him to turn, walk, slow down, whatever. The run was a success. There were a couple times Mark sped ahead, but I reeled him back in.

Mark will finish the half marathon in May. I will be there along side. It may not be the race I would run, but it will be the race he runs, and I am supporting him on this.

I am very proud of Mark. His running may not be consistent, but he does fine, and he is accomplishing some goals with this running. Very good.

Running will be interesting this week. I will be in Florida visiting family, and there is a chance of rain everyday. We will see what I can do.

Charlie