Re-Learning Balanced Nutrition

In order to get on track with weight issues, it's important to understand nutrition and how we use food. Mark and I met a nutritionist yesterday. We have not liked how we have eaten, or what we have eaten. NIFS offers nutrition counseling to its clients. We took advantage of a free consultation and got a lot of information.

Mark likes Sweet Tea. We learned, for instance that if he switched to unsweetened tea and added Splenda he could lose 15 lbs in a year.

Balance is the key to good nutrition, and portions are the key to weight loss and control. Those are the things we as a society are not good at. Balance is making sure you have the right amount of grains, vegetables, fruit, dairy and protein. For instance - grains. If you have a bagel from a bagel place, the size of that one bagel is equal to 3 pieces of bread.

If balance makes sure you have the right amount of nutrients, then portion is what helps you regulate calories and control weight. I have already mentioned examples like the sweet tea and the bagel. To get a good grasp of what a portion is, really look at labels of packages. If a serving size is 1 cup....know that if you load up your plate, there could be 3 cups of whatever. Meat or poultry should be no larger than a palm sized serving.

These are lessons I knew, but needed reminding.

The nutritionist also said we should be eating every few hours. Breakfast, a couple hours later a light snack, then lunch, snack and dinner. Our metabolisms are built more for this kind of eating and not the 3 squares. Again...I needed reminding on this.

To help us she told us of a website/app called myfitnesspal.com. You enter what you have eaten and how much and it lets you know how many calories you consumed, and where you are towards you caloric goal for the day. It is fascinating.

Nutrition is one part. Exercise is the other. I ran a 2.1 mile recovery run yesterday. Took it slow, and was a bit achy, but very glad I ran.

Charlie

What it Feels Like

I am not sure if I have gone into great detail as to how my body feels after a very long run, like the two hour run I ran yesterday. It isn't pretty. For a reminder, I was born with clubbed feet. I've had tendons removed, bones removed, and have limited range of motion in my right foot.

Sore does not begin to describe it. My ankles, mostly the right ankle becomes extra stiff and very painful. My calves hurt like Hell. Walking is very labored and each step hurts. I used to joke with my friend Marshall in my pre-running days, that it felt more like I was walking on bloody stumps and not feet. To walk up a flight of steps or even just a sidewalk, it takes some effort on my part.

Sitting for a while makes my feet and legs even stiffer. So I have to walk as much as I can for a time, even though it hurts so bad. Understand all this pain begins while I am still running. During a marathon it usually kicks in seriously at mile 15.

Why did it hurt so much after yesterday's 8+ mile run? I have not run that distance in a long time, so my body is no longer used to those longer runs.

Compression socks were my friends today. I can walk better, just a bit sore today.

So why do all this if I know how I will feel. I have to go back to the feeling of accomplishment I feel, and how far I can push my physical limits.

Mark asked me today if I will be really ready for Portland. I have no choice. Once I start on this, there is no turning back.

Charlie

One Long Run

Today the goal was to run for 2 hours. Mission accomplished. I ran on the Monon for a total of 8.4 miles. So how did it feel? Well for the first two hour run since last Fall's 1/2 marathon, it was ok.

The first hour my thought was to make sure I was at an easy pace. I feel I did a good job of that. The trail was full of Mother's Day families walking and biking. I enjoyed seeing everyone out enjoying the day.

The second hour was slower as I thought it would be. One annoying thing - about 1 1/2 hours into the run, my right hip was hurting. I went from a 6 to 1 run to a 4 to 1 run, so I could walk a bit more, and help the hip. I also stopped a bit and stretched my hip a bit.

As I got to the end of the run, I was walking a bit more. I got back to the store, where I left my stuff, and I felt very dehydrated. Not a good feeling. Once I had something to drink though I felt better.

All in all very glad I did this run. Very important for the upcoming 1/2 marathon.

Charlie

A Run, the Doctor and What are You Thinking?

Yesterday I headed off on a 30 minute run. Part of my run was through the Oaklawn Cemetery nearby. Sunrise is a pretty quiet time to run through there. An employee went by, no doubt thinking I was a bit strange for running in there, but I didn't care. I really enjoyed this short run. Overall I ran 2.5 miles. I just appreciated the quiet.

Yesterday also marked a visit to the doctor. I am trying to get my shape and health back. I have some tests coming up, and the doctor advised me to see a nutritionist. Mark and I have an appointment next week. I am also having my hearing checked. I have not really heard much out of my left ear for years, and now I have the insurance to take care of it....I hope.

Ok....this is an old rant, but a good one. Folks, if your 1/2 marathon or full marathon is the next day, and you have needed shoes for a couple of months, it is soooooooooooo wrong to get your race shoe the day before your race. You are not used to the shoe. You could get blisters. You get injured. Any number of things. Happened again today. Oy!

Charlie

The Annoying Kids Cross Train

NIFS is a wonderful gym. One of the things I like about it is that school kids get to visit the gym, learn about it, and workout. Sadly, that is also one of the things I don't like it. Before all of you get all "but kids are obese" on me, let me explain.

This feeling I have comes from a place of pure selfishness. Yes I want kids to be healthy, but I also want to use the gym without kids playing around, barely supervised by their "supervisors." I wanted to run on the track, but kids were running all over the place, with some adult trying to keep them in line - it didn't happen.

So I cross trained. I used something called the Helix Lateral Trainer. It is like an Eliptical for your hips and butt. Well it kicked my butt. I did about 20 minutes all together on it. I also did a fast paced walk on the treadmill, alternating between a 3.5 and a 5.0 incline. Phew....that was a tough 30 minute workout. I felt darned good though.

Maybe it was a good thing those kids were there.

Charlie

1 Hour with Portland on the Mind

Today was a 1 hour run at the gym. In that time I ran 4.8 miles. Pretty good. Actually I was pretty happy with the run. My constant thought during the run was how to prepare for Portland this fall. I know I will need to run more hour runs, and slowly build the longer runs.

I also know I need to throw a 1/2 marathon in the mix - so I registered for a small one in Ohio in August. August 21 I will run the Little Miami 1/2 Marathon in Morrow, OH. So why that one? It's flat, fits into the time table for the marathon in October, and will give me a good sense where I am in training.

What I will hate? Racing in August - ugh! So hot and humid. We will see how it goes.

Charlie

Bud

Yesterday I met Bud. It's not his real name, but that's what friends call him. His real name is Charlie. Since he and I are now friends, I get to call him Bud. Bud is 73 years old, and came into the store to try on some shoes. He was considering the Saucony Mirage and the Asics DS Trainer.

I did what I always do and asked him about his running. Bud is training for his 74th marathon/ultramarathon. I'll let that sink in a bit - 74th and he is 73!

Bud's goal is to always stay one race ahead of his age. He is currently training for an ultra later this summer. For those who don't know, an ultramaraton is for those people who think 26.2 miles is just too short.

I asked how he got started running ultras. 15 years ago he ran the Chicago Marathon, and he didn't want to go back to the hotel after running, so he walked around for a few hours, and wasn't tired. It was then he decided that maybe he could run for longer periods of time. An ultramarathoner was born. Got to appreciate a man who starts running ultras at age 58.

For about an hour he told me stories of when races were more informal affairs - in the pre-chip timed Rock n Roll mega events. He talked about running with his son, and just the pure joy running gives him. He no longer cares about his time, though I bet it sneaks into the back of his mind.

I asked him what his favorite race was. He said there were so many, but he listed a few, and one stuck out to me - Portland Marathon. He ran Portland many years ago, and liked it so much, his next race was in Portland, ME. This way he could do both Portlands.

I told him I am running Portland this year, and he told me he would like to give me a video he took of the race. I told him he didn't have to do that, but that was nice of him to offer. He asked when the race was, and then said he would check in with me after the race to see how I did.

Bud wandered the store a bit marveling and the items we carry. Finally it was time for him to leave. He told me his warm up for the ultra is the Geist Half Marathon, followed by Carmel Marathon a couple weeks later. Of course then there are his long runs.

Bud is 73....God bless him. I hope I am still running at 73. He is now my age inspiration.

Charlie

Royal Wedding Run

Today was the beautiful wedding of Prince William and Kate Middleton in London. I was up at 4 am to watch, and later in the day I ran what I will call the Royal Wedding Run. I went to Carmel to the Monon Community Center, which sits on the Monon Trail. It's a wonderful facility with a gym, pool, basketball court, wildlife educational facilities.

The trail was active with runners, bikers, skateboarders and walkers. I headed north at a nice easy pace. My goal was to do 20 minutes out, and 20 back. The weather was ideal. Temps were in the low 60s and sunny. I ran to the downtown area. My turn around was just beyond the Palladium, the new performing arts center in Carmel, which if you believe people in the area is the next Carnegie Hall. We'll see. Still it's a lovely building.

At the turnaround point the time was 20:20. I headed back. I have enjoyed running of late, and my dominant thought was - I am a runner again. That is no small feat for me to think. As you know from reading my blog for the last many months, I have not felt like a runner. Today I did. I even thought about how to begin to trim my time more and more. That's the runner I know.

A good run. Next week I have a 2 hour long run planned. That will be a challenge.

Charlie

Running at the Crack of Dawn

Last night Mark promised me that if I woke him up early this morning, he would head to the gym with me. He did it!!!

We got to the gym before the Sun, and a running I did go. The track seemed so easy today, and I ran pretty fast. My first mile was in 11:20. No plodding along for me. I was able to maintain a similar pace for the 30 minute run. I ran 2.62 miles. Phew....I was sweating hard out there.

In my head this morning? Portland. I thought only about Portland, and how badly I want to do well there this fall. Can I do 6 hours....if I work hard at it. Otherwise, I would like to simply PR. Can I do it? I was encouraged my a co-worker that I could.

What say you?

Charlie

Managing Expectations

One of the difficult things about running is comparing yourself to your past runs. We all do it, and overcoming it is hard. I can't compare my running to 2007, which was my big year for running. Yet I do.

I have to remember the following:

I am a few years older.

I am a few pounds heavier.

I'm not running and working out like I was then.

I have to know that my running is what it is - a work in progress. I have to be satisfied with where I am now, because I am not who I was then.

Today I was pleased with my run. I pushed myself to be a bit speedier. I did. My pace was 12:16 a mile. I did 3 miles on the track, and it was a good solid run. My pace is not going to always be the same. I run on different types of courses, and I live in a part of the city which is not flat. So my times will be slower as I go through the rolling roads.

Making peace with where I am is important to me. Fitness comes with time. Improvement comes with time. I also have to know that those improvements will be different as I inch closer to 50.

Good run...and a few weeks until the 1/2 marathon.

Charlie

Running Back in Time

This morning was a particularly challenging run on many levels. From the run standpoint, my friend Kris and I and a couple other ladies ran part of the course of the 1/2 marathon we will be doing in a few weeks. I often talk about the rolly nature of where I run these days near my home.

Today was hilly, and I mean hilly and rolly. Yikes. Physically it was a challenge, but add what was in my head, there were a few challenges going on.

My cousin Nancy died this week. This is a heartbreaking loss for me. As a boy, Nancy was my favorite cousin. In my mind, she was learned traveler, who had studied and traveled in Europe. She was a free spirit as far as I knew what that was back then. To her, I wasn't just Charlie, I was "Chalie Chalie" has she would say from time to time.

She and my mother shared the same name. Both were highly intelligent women. Both traveled. Both went through a period of incredible hardship and suffering. Both were women I looked up to. Now, they are both gone by Cancer.

My best memories of Nancy were when I was pretty young. I don't even want to guess how old I was. I do know I was old enough to go on a trip without my parents to my uncle's farm in Illinois. Nancy came to get me in South Bend, and we went on an adventure - road trip variety.

I remember we chatted all throughout the drive, and at one point I had seen a sign I had seen many times before, advertising a road stop restaurant - like a Stuckey's. Those weren't places my folks normally took us, and I really wanted to see it. I asked, and Nancy said, "Of course we can." Of course??? WOW!!!!

We stopped, and I seem to remember us ordering milk shakes. Probably the best milk shake I ever had. Nancy always had a smile when she was with me, and I remember it big as anything from my being in this cool place having a milk shake, and no parents around.

That visit was great, because I got to have the farm, my uncle and aunt, my grandmother and my cousin Nancy all to myself. The farm was always a fascinating place to me as a kid. I got to see cows up close. I could explore the farm that had been in my mom's family when she was a girl. I also didn't have to share any of this with my parents or my other cousins. This was my trip.

Nancy and I spent a great deal of time talking. I loved to talk to adults as a kid, but this was special, because she would tell me stories of her time in Europe - HEAVEN! At the end of this trip, my parents came down, spend a few days, and the visit was like our usual ones. I was just so glad to have that special visit all on my own - thanks to Nancy.

I thought about this trip, and that special time with her on my run this morning. I tried to block out the heartache I felt when she went through the horrible ordeal with her ex-husband, and how that changed her.

She was also the first member of my extended family I came out to, and she made it clear that to her, I was the same person. I was still "Chalie Chalie." I treasured my relationship with Nancy, and now I feel a certain pain in my heart, and a void in my life.

In the end I hope she wasn't in pain or suffering. I hope in her last few days she also thought about that special trip.

My hope is she is at peace.

Charlie

Running Topics from Boston to Dean to Portland

Lots to talk about in this post so I will get to it.

Today was the 115th Boston Marathon. The men's race saw fastest marathon EVER -2:03:02. Geoffrey Mutal of Kenya ran a brilliant race, even passing the early fast pace Ryan Hall was setting. The women's was a duel at the end between Caroline Kilel of Kenya and Desiree Davila of the U.S.. No American woman has won Boston since 1985, and this one came to the wire. 2 seconds separated the two women.

Yesterday was one of those rare runs, which combines running with heroes and running in a grand place. The setting was the Indianapolis Motor Speedway. I got the chance to do a charity run with ultramarathoner - Dean Karnazes. What a thrill to be run with him. To be fair, there were about 70 other people, but still we had a blast going around the 2.5 mile track, usually set aside for Unser's, Foyt's and Andretti's.

Today's run was a 3 miler around the track. My mantra was, "Portland, Portland" I really want to do well at this marathon, and I feel pretty good....for carrying an extra 30-35 pounds. Ugh! Still I am working at it, and feeling good about things.

Charlie

Running with the Crew

Last night I organized a group run of employees from the stores in my company. I thought this would be a great idea to go for a run, since we work for a running store company. I also thought the regular group run night was a good time for all of use to head out.

There were six of us who gathered to join the Run With a Cop program which runs each Thursday out of our store in Carmel. This was the first time folks from the company have done this, and I am happy to report we all had a good time. The run was 40-45 minutes, which in my case was 3.33 miles.

It was a warm night, and it felt it. The running, as it usually is with a group of friends, was slow. You spend a lot of time talking, and not focus on the run itself. I felt tired, mostly because I had done a pretty intense 30-45 minute workout at the gym a few hours earlier. Note to self....no workout before a run.

Overall I was happy with the run.

Today I met a new doctor, so I can work on getting in better shape and health. I went to one a month ago, and was not happy with him. This one I felt good about. I will write more about him later. Just know I felt good with who I found today.

Charlie

Back, Better and Running

HELLOOOOOOO!

Yes it's been a while, but I am back, I am better and I am running. After a week of nasty cold/flu/whatever, I took to running this week. On Monday I very gingerly ran 2 miles, and that was tough. A week of being sick and non-running was not good for me.

As I ran I still had some crap in my lungs, so my chest was not 100% as I ran.

That changed this morning. Today I ran 2.6 miles, and I felt sooooo much better. How did I run? Well I did ok, but it didn't feel pretty. I think I was just glad to be out and running.

Thoughts in my head took me back a few years. I have talked in the past about my suicide attempt. Yesterday was the anniversary of that attempt. I thought about things which have happened in the last 23 years.

I have had wonderful highs, very bad lows, but one thing is for certain, I have never felt that pain or sadness I was going through when I tried to kill myself. I am not that sad 20something. I am living a good life, but it could be better, and that is what I focus on - making it better.

Charlie

So Sick

I have been sick for a few days now, and I hate it. I hate the sore throat. I hate the stuffy nose. I hate the feverish feeling. There is just not silver lining in being sick.

I mostly hate that I haven't been able to run.

Charlie

Plan Run - Cancelled

Today I was going to run 45 minutes - nope, not today. Last week Mark was sick, well it looks like it's my turn. I have a slight fever, my throat is sore and scratchy, and I feel gross. So I am not heading out on a run today.

I'm sure standing outside to help runners with water on a chilly Indiana morning did nothing to help my cause.

UGH!

Charlie

Long Run: Body Gave Advice

Today was to be a 1 1/2 hour run. It turned into a 1:11 run. I have to remind myself that this is not Chicago, and the runs are not flat, they are rolly. I am doing a lot of up and down hills that I am not really used to. So my body is adjusting. My body told me today that over an hour was good enough for today.

So what part(s) were speaking to me? My right foot was telling me that I going uphill too hard, and the part that can barely bend was not happy. My hips told me to slow down a bit. My butt(really) told me that it is not as strong as it could be(glutes that is). So I felt I accomplished a lot with the run.

What does this mean for my very hilly 1/2 marathon in May? It will most likely mean more walking than I like. I means I may have Kris go ahead of me, because it will be a lot of work for me, and I want her to run the race she wants to run. It will mean I have to find some flat places around here. Who knew in Indiana I would live in the hillier part of the city.

Lessons learned today....now I rest.

Charlie

Running With Kris

Yesterday I ran a 30 minute run with my friend Kris. She and I will be running the Geist Half Marathon in May. She has been training with my store's training program and enjoying it. Now and then I get to run with her.

It's always nice to run with Kris. We chat, we run, we chat some more. Yesterday was no exception. It was in the upper 30s, a bit nippy, but just right for a run. We wanted a flat run, so we ran through the neighborhoods in Greenwood.

I can tell Kris is getting excited about the half marathon. It's always fun to see someone get excited about a race. It can be contagious.

The run was fine. I went out too fast, and I had us slow down a bit, and then I was fine. Must remember not to run too fast and try to talk at the same time.

Charlie

Fishers

For those who are not familiar with Indiana, there is a town north of Indianapolis called Fishers. Fishers is a growing community which is more rural version of Carmel. It's a nice community, very woody. Today I ran down Eller Rd, which was very rolly, and hilly.

I felt good as I navigated the hills, of which there were plenty. I kept thinking this is a great solution to the hill training dilemma. There was traffic out, and part of the route did not have a sidewalk, so I was a bit leery. I had to depend on the good people of Fishers not to hit me. They didn't hit me.

I felt good going up the hills. For the largest hill, I walked, but I was more than fine with that.

My goal this week is another smaller run, and then a 1:30 run. Phew!

Charlie

Raw, Chilly Of Course I Ran Out There

We have had spring warmer weather until last night, then we got a sting of chilly air and rain. This morning, I looked and saw dampness, but decided to run anyway. It was chilly and raw out there, but I assumed things would improve on my run. Good news it did....at least it felt like it did.

Off I ran north on Allisonville Rd. I was shooting for a 30-35 minute run. Not too long, especially in this weather. The wind was blowing from the north....brrrrr. This was a morning that they did create the term "raw" for. When I got to my turn around point, I had run for 16:25. In my head I told myself....time to do better.

I turned around and was confronted with an uphill start to the second half of my run. "Oh goodie," I thought, this will make things easier. Notice the sarcasm? I plowed ahead. I lifted my legs a bit, and really turned it on. I kept saying over and over....must do better.

In the end, I did. My return trip was 16:09 - negative splits!!! Yes...I like a good negative split.

Along the run, my mind turned to how I could do the Geist in a couple months. I have no doubt I will finish it. I just need to be smart, and remember it is a 13.1 event.

When I got back home, and took a hot shower....I felt good with the run and with me.

Charlie

Raw, Chilly Of Course I

One Hour

Yes...I did it. Today I finally ran the one hour run I have wanted to for the last two weeks. While it was a lovely Spring day outside, I did go on the track at NIFS for this run. I had the iPod ready with tunes, and off I went.

I'll be honest, I let my mind go on this run. All I did was listen to the music and ran. I would watch the goings on of the gym while I ran, but mostly - I ran.

At the 4th mile, I thought I could get close to 5 miles within the hour. It's been a long time since I did that....so I pushed a bit. It all paid off. I ran 5 miles in 1:00:35. That was quite a run, and I was smiling at the end. Granted, I was breathing pretty hard, but I was smiling.

This run gives me a lot of confidence. I am feeling better about my running.

Charlie

Running with the Supermoon

This morning I went for a 30 minute run, and I was lucky enough to catch a glimpse of the Supermoon as it was setting. A Supermoon is when the moon is full and close to Earth. The last one was 18 years ago I believe.

While it was a cloudy morning, I was able to see orange slices of it through the clouds. It looked so beautiful. The moon and I go way back. I am old enough to remember man setting foot on the moon in 1969. My folks woke me up to watch that moment. Religiously I watched each moon shot as a kid. I thought it was the coolest thing in the world that people could land and walk on the moon.

I have watched moon eclipses. I have seen every shape of the moon. It is such a fascinating thing to me. I also enjoy running with it in the morning. Good to know it's there, shining brightly up there - like a beacon.

Charlie

Spring Run

Spring is coming to Indianapolis, and I took advantage of it this afternoon with a 30 minute run. The course I took was the rolly border area between Indianapolis and Fishers. It was a bit of a challenge, but I know the major challenge will be in May at the Geist Half Marathon.

The world weighed heavy on my mind today.

My thoughts were one loved ones who are suffering - and they number quite a few. Some are ill. Some are sad. Some are just hurting. My frustration comes from the fact that I can't solve any of these issues, and I so wish I could.

The run helped me put some things in perspective. Did it clear my mind? No. I didn't expect it to.

Still the run was a good one....and I was glad to have it in the bag.

Charlie

Early Morning on the Track

This morning Mark and I stumbled out of bed and headed to the gym. I did 30 minutes. The track had a few people on it, but soon they departed, and it was just me. I went round and round for 30 minutes, and it felt great.

The time to run really helps me think things through. This morning, I wondered about my life here in Indianapolis. It isn't always easy. New town, new job, few friends. I also know how hard this has been for Mark, where he is now in a world that is so different for him. I know he is here to support me, and I love him so much.

Everytime I rounded the turn near the elipitical, there he would be working out. I smiled every time I went by him.

I am very lucky to have that love in my life.

Charlie

Cross Train Like Crazy

I have been fighting a cold, so the idea of running this week, just was not working. What I did was cross train. I worked my butt off at the gym today.

I worked on my arms and legs. For cardio I worked out on the Eliptical. This was 30 minutes of intense working out. I finished it off with 100 sit ups.

I keep forgetting how much I like cross training, because this rocked. No music. I just listened to the sounds of the gym. Lots of basketball playing today. Of course is Indiana you expect that.

So while I am battling the cold....I felt strong as I worked out. I sweated...and that was a good thing.

Charlie

Getting it Back

For a long time I felt very lost as a runner. If you have read this blog in the last year or so, you would wonder where the runner in me went? I think as my experience working in Chicago deteriorated, I began to lose some of my passion. I can admit that now.

Things are changing. The passion is coming back. What's the reason for it? A new place in my life. I am loving my work, and I think that love is getting into my running. It has taken a while, but more and more of my runs are not feeling like I have to be out there, but that I want to be out there.

I work with people who love to run. That helps. I help people who love to run. I work with similar in Chicago, so what is different? I am meeting more and more people who just want to run, not train. They describe joy that I have had, and feel I can have again. It's contagious.

Am I back to where I was? No...but I am a lot closer than I have been. I am really looking forward to some races now. Time to really be put to the test.

Charlie

Indoor 5K

Today I was supposed to run a 5K at Butler University. It was raining early this morning, and the weather wimp stayed in. Of course the rain let up for the race, but they had to change the course due to flooding. All in all I was glad to stay in.

I did run 5K at the gym and did pretty well. I was happy with how I felt, and how I ran today. More and more I am feeling like my old self with my running. I guess I am resigned to the fact I don't have a consistent schedule, but it bothers me.

The run was on the track at NIFS. Actually lots of folks on the track today. We all bobbed and weaved around each other. My pace was good. Not too fast, not too slow. It seemed just right.

This week's goal...a run of 1 hour.

Charlie

Do You Run?

Since I started my new job, I am frequently asked if I run. At times I find it offensive. To be honest I find it offensive when it come from a runner snob. It is a pleasure when it comes from the average runner.

No I don't look like a runner, but I have seen in the last 4 years in the running business, there is no one person who looks like a runner. We all have that capability. I really don't care if you can run 1 foot, or 100 miles, you have the capability to run.

I work with people every day who doubt they can run, but they can.

You don't have to look like a 120lbs skinny person. You can be any shape or size....as long as you remember the following: right foot, left foot repeat.

Charlie

The Body Talks

Today I went for a planned 30 minute run. I went down 96th St., which is rolly. The out portion is mostly uphill, the return is downhill. I went at a pretty good pace, with the wind hitting me in the face.

The hills were easier than I thought they would be. Could be that some of my incline work is paying off. I got to my mid-way point in 16:20. I felt like with the wind and the climb, I worked pretty hard, but my body told me I could do a bit better.

I turned around and headed home. The wind which had been in my face was still. I felt good, but my body said I could do more, and I began to push. I believe our bodies can tell us when they want to be pushed, and today it told me to push.

I began to pick up speed and attacked the hills, and sped downwards. My return trip was 14:46. Phew that was speedy. I got back to the starting point feeling I did hard work out there, and left little on this run. I think that is a pretty good sign.

My body was telling me it wants to do more.

Charlie

Bulldog Preview

This weekend will be my first race in a long time - Bulldog Jog 5K. The race goes through the campus of Butler University. I attended Butler at the start of my college career, in 1981. I was there for two years, and then moved on.

I'll be running with my friend Kris and Mark. What is my goal? I need to run the rust off, and hoping for a sub 38 minute time. My running has felt good of late, so I think I can do it. Kris and I are running the Geist Half Marathon in May, so this is kind of a tune up for her. Mark is just trying to keep active - no goals at the moment, and we love having him along.

The Butler Campus is a pretty one, so it should be a fun course. Part of the course goes along the canal towpath. That's the truly pretty part.

Looking forward to Saturday.

Charlie

Thoughts of Nancy

Yesterday my goal was a 45-50 minute run. I had many thoughts in my mind. Mostly I was thinking of my cousin Nancy who is very ill. When I was a boy Nancy was the one I loved hanging out with the most. She was the cool cousin. She had traveled, she was intelligent, and she had such a joy to her.

One of my best memories is when she came to get me in South Bend to take me to my uncle's farm in Elkhart. This was my first trip away from home. Nancy and I had such fun in the car. She even took me to a cool place called Stuckey's. I know....some of you know that Stuckey's is a glorified truck stop. To a kid though, it was amazing.

Nancy married a man who I didn't like. There was an episode where he is was mean to me. He said something very unkind, and I remember thinking this was not a nice man. As it turned out, he was a horrible man, who ruined his family, and in the process changed my beloved cousin.

Nancy has always had a problem with her weight, and she is a huge smoker. To that end, she is suffering from Diabetes, and there is Cancer. You have no idea how much it pains me to think of my wonderful cousin suffering these days.

My personal thoughts on this run were that I can't let this happen to me. I have to keep running. At 40 minutes I was tired, because I was running hard. What pushed me through was thinking I don't want to suffer as Nancy is suffering. I pushed on for that last 5 minutes, and even increased my speed.

Exercise is one part of the equation. Now I am going to look deeper into what I am putting into me. Weight and health is a two part process.

Charlie

The Snows of Indiana

Two days, two very different runs. Yesterday I ran at NIFS on the treadmill for 30 minutes. Very run of the mill run. Today....very different.

Over the last day or so we have had snow, a couple of inches. Today's run was outside in the snowy area of Carmel. I ran on the Hagen - Bourke Trail, which is a feeder into the Monon Trail. The trail takes you through quiet neighborhoods, and into wooded areas. In the snow, it looked like a winter wonderland.

There is something very peaceful about running in this kind of weather. I found myself nostalgic of winter's past, growing up here in Indiana. I thought about the inner tube rides we would take at Bendix Park near South Bend. I remembered the snow forts, and the failed snowmen, I really had no business making. I'm horrible at that stuff. I also thought about the blizzard of 78-79. WOW that was a storm.

While I was running with a group, I was really in my own head during the run. It was in the 20s and I got sweaty and hot, but I felt good. In fact it felt very good just to be outside.

4 days of running done for the week, and I am pleased.

Charlie

The Sound of My Feet

The iPod stayed home yesterday as I went on my 40 minute run. I am a big fan of now and then leaving the music at home, and just heading out and listening to the sound of my feet. I think there is a great benefit to listening to your body on a run. I have talked about this before.

It isn't that your body is speaking, but it is in a sense. Without the music blaring, you can get a real sense for how your body is feeling on a run.

So what did my body tell me yesterday? It told me to run, and run faster. I did. My first two miles was run in 24:30. I slowed down a touch in the last 15:30, but still made the most of my run. I felt tired, very tired at the end of the run, but that is how it should be.

There are times to go easy, and there are times to push. Your body will tell you what time it is. I encourage all of you to go for a run without the music, and listen to your body.

Charlie

Taking Advice

Some people have trouble taking advice. I find it ironic that these people ask for advice, and then will not follow it at all. Runners can be like this. Barefoot or minimal running comes to mind.

I get asked frequently about minimal shoes and should people buy them. I talk to them about how it is about form, and not just the shoes. That if you are going to buy a minimal shoes, s-l-o-w-l-y integrate them into your running. I always suggest walking in them for a time and get used to how they feel. Once you do that, then start to run small miles at first, and slowly increase the miles.

Over the last few weeks I have talked to, or read about people complaining about the pain they suffer from - running 5 miles in their new minimal shoes, doing hill training in their minimal shoes, running a race in their new minimal shoes. Now did I advise these people against that? No, but I am 100% sure someone did. Now these people are suffering.

I get we runners are a stubborn bunch, but we are not stupid. Oh we do stupid things, but by nature we aren't stupid.

I just wish we listened to advice more.

Charlie

Contemplating Life, Death and Cranking it Up

Yesterday I ran for 30 minutes and oh I had the weight of life and death on my mind.

I have written in the past about my friend Mike. Mike is fighting Mylenoma, a form of blood and plasma Cancer. He has battled for a long time, and he is currently going through another battle. He was in my thoughts as I ran, Mike has faced this battle with a fierceness that I would hope I would have if I were in a similar situation.

Mike has some important loves. He loves his wife and family. He loves God. He loves trains. He loves a good glass of wine. He loves bike riding. He loves life. Those loves are worth fighting for.

When I run, I want to make sure I am doing what I need to do to be healthy, so I can continue to love my life and the people in my life. Mike, as I have said, is an inspiration to me. I greatly admire the zest he has for living.

One of the things which has bothered me over the last few years is that I was restricted in my running. This helped a decline if my fitness, it also made me feel down. Yesterday the doctor told me I could crank things up with my running. His feeling is that as long as my hips are not in pain, I can run. More tests would need to be done, but I have never felt hip pain. Occasional stiffness? Yes, but that is a given in my life. The doctor encouraged me to get back to doing longer runs, and doing the races and runs I want to do.

For me this means I get to pursue working more towards a healthier life, and hopefully attack it the same passion Mike does.

Charlie

Worked It

Today was a cross train day. I took a page from my Chicago days, and did a similar cross train I used to do there.

5 minutes on the elliptical - which serves as a warm up.

I did 25 minutes of resistance work. My focus was on my arms, shoulder and a little bit of legs.

15 minute run - this was my cardio.

At first I dreaded doing this, but as I got started I thought, "WOW I am loving this." For the first time in a long time I felt like I was training. There is a big difference between a workout, and training. Today I felt I had purpose and I was training!

Charlie

Running with Steve and Gaga

It isn't often you can put the following together - Steve Runner and Lady Gaga. In fact this may be the only time. My 40 minute run yesterday was a combination of running with Phedippidations and Lady Gaga. The first 30 I listened to Steve's most recent podcast. The last 10 minutes - solid Lady Gag.

There is something very comforting about running with Steve Runner. He is the friend you want to run with. He talks, you listen and run. It's all good. The recent podcast has Steve talking about his earlier days. It really is like running with a friend.

Lady Gaga helped me get through the last 10 minutes of the run when I want to ramp it up a bit. Her new single "Born This Way" is a powerful anthem of empowerment for the LGBT community. I'm sure the people on the various treadmills wondered who the odd guy lip syncing was. I didn't care. I got through the run.

In the 40 minutes I ran 3.18 miles - I call that a decent run.

Today cross training is the order of the day.

Charlie

Goals for the Week

Here are the goals I am setting for myself:

Run 4 days this week.

Increase the number of minutes running - looking to have a long run of 1 hour.

Begin to cross train.

Charlie

Putting Into Perspective

This evening I watched a fave running film of mine - "Chariots of Fire." I think it's a good one to watch when you want to put your running into perspective. The story of the film follows two runners: Eric Liddell and Harold Abrahams. Liddell, a Scot and devout Christian makes a stand that he will not run on a Sunday. Abrahams, a Jew, is a man burning to win. Both are gifted athletes. Both bring differing perspectives for running.

For Abrahams, his running and winning means gaining acceptance in a society which looks down on Jews. For Liddell, running is a gift from God, and he treasures that gift.

My running is not a gift, nor does it come naturally. I have to work very hard at it. Some days are better than others. I have to dig deep to make things work for me. For others running is a easy extension of themselves. I envy those people sometimes.

Still when I am running, I love it, and I feel complete. Today's run was one where I felt very complete. I ran for 30 minutes, and did a combination of speed work, and taking it easy. I felt good running.

I have to say though I eagerly await the day the snow and ice are gone so I can really run outside.

Charlie

Time Flies

Time flies when you have battled ice storms. Here in Indianapolis we have battled bitter cold, snow and ice. This is not a good mix for running outside. I have retreated to the indoors. I am so glad my gym has a nice track and great treadmills. Those have helped.

I have been running regularly. My last two workouts have been 40 minutes, and I think I am ready to tackle 1 hour runs. At least, that is what I would like to do. I am feeling good as I am running, so I say let's move it up.

I am enjoying running again. I think I will enjoy it even more once I have an outdoor routine. The gym can get old. I am also enjoying knowing I have races coming up.

Work is going well. I am beginning to put some fun marketing ideas to work, and hopefully those will take off. Good times.

Charlie

Running with Clubbed Feet

As I have shared before I was born with clubbed feet. Clubbed feet occurs in about 1 in 1000 babies. In my case my feet were sideways, and pointed in when I was born. While I was an infant I had corrective surgery, and as a small child I would have to wear corrective braces for a time.

The corrective surgery removed tendons from the back of my legs. The left foot was corrected, the right wasn't. I had a second surgery in my teens in which some bones were removed from my right foot. It corrected it some, but really did not do much in my opinion.

My right foot is a size 6 1/2 and my left is a 7 1/2.

Today my friend Kay Morris send me this link.

http://www.oxfordmail.co.uk/news/8819779.Harwell_man_born_with_club_feet_to_run_marathon/

I was actually quite happy to see someone else who has been what I have been through can run. Running can be a painful experience for me, especially in the longer distances. My right foot has almost no range of motion, so running is very hard on it. As I like to say I supinate like nobody's business. I ran practically on the outside of my feet.

It is because of these issues I now have arthritis in my hips, and I am sure elsewhere too. Time is not going to be on my side on this one. Still....I run. I'm not sure what I would do if I was told I could no longer run.

Charlie

30 Minute Sunday Thoughts

Today the goal was a 30 minute run, and I accomplished that. Mark and I went to NIFS, and I headed out on the track. It was actually nice to see families at the gym. Some were running. Others were playing basketball. I liked watching the father showing his son how to use the punching bag.

About the closest our dad every did to taking us to a gym like atmosphere, was going to the high school pool near our cottage on Lake Michigan. In the fall or winter, there were days he would take us to pool for a swim. I always enjoyed that.

As I ran, I also began to think about the races I have planned. The first 5K of the year is March 5. Am thinking of a 10K later, and the Geist Half in May. I want to begin running longer than 40 minutes. Over the next couple weeks, my longer runs will stretch to an hour. I need to work on the endurance. I know speed will come later.

The run was a good one. One run for the week down - 3 to go.

Charlie

The Upcoming Week's Running Plan

I am finding it is best if I develop my running plan from week to week. Sometimes the schedule allows for 4 days of running, some days 3. We are coming up on a 4 day week.

Here is the goal:

Day 1 - 30 minute run.

Day 2 - 40 minute run.

Day 3 - 30-40 minute run.

Day 4 - 45 minute run.

Those are actually realistic goals, and I have told Mark, if I look like I am going to falter - kick me in the butt. No worries, he won't physically kick me. He'll just give me one of those looks.

Charlie

Thank You Steve Runner

It has been a long time since I listened to Phedippidations, one of my favorite podcasts. I wasn't listening, because I wasn't feeling much like a runner. Today though I listened on my 40 minute run, and I am so glad I did.

Steve, as always, does a fine job with the show. One of the reasons I have loved listening to the show is Steve's passion for running is contagious. His show on poetry was what I needed today. I loved everyone contributing poems to the show.

I will paraphrase, but the line that resonated with me was - failure only occurs if we have not had the courage to start. That made me smile and encouraged me so much.

The run was a solid 40 minute which felt better than the other day. I ran 3.2 miles and felt darned good.

In other news, NYC Marathon is offering a chance to withdraw applications for the lottery this year. That made some changes to the rules, so they are giving people a chance to get money back. I talked it over with Mark. Plan B will now me the GOAL. I will withdraw from the NYC Marathon Lottery, and focus on the Portland Marathon in October.

Let the road to Portland begin.

Charlie

Geist Half Marathon

I wanted to share the race I will be running May - the Geist Half Marathon.

http://www.geisthalf.com/

I will also share the course.

http://www.geisthalf.com/course.asp

HILLS!!!

Yes it is a pretty course, but there are hills. Now I got to work on my hill work. One step at a time right?

Very excited to have a race coming up to really focus on. Woo Hoo!

:-)Charlie

Slow Run Along the Monon

Today I ran with my friend Kris along the Monon. I had thought we would run for 30 minutes, but I felt good and had us run 40 minutes. We were pokey, at least I was. Kris was a good sport and ran at my pace. It was nice to catch up with Kris. I am so glad she has taken to running.

So during the run plans formed for the Spring. It looks like I have a spring half marathon. Kris is going to run the Geist Half Marathon in May. The Geist is a reservoir north of Indianapolis. I hear it is quite pretty. I also hear it is rolling hill after rolling hill. OY! It is Kris' first half, so I will be happy to run it with her. She may have to run ahead though.

For now the spring looks like Bulldog Jog 5K in March and the Geist Half in May. I am leaning towards doing the 10k at the Holy Half Marathon in South Bend in April. I think that would make for a fine spring run season.

So how did I feel about the run other than pokey? It's an adjustment for me being a heavier runner again. Speed and endurance will come with time, and I need to be patient.

At least I got a 40 minute run in today.

Charlie

First Step of the Week

Today's goal - 30 minute run.

Mission accomplished. I ran 2.37 miles in 30 minutes. Not a blazing run by any means, but I hopped on the treadmill and did it. A week of no running meant I was not at my best today. I feel good though for doing it. I had to get back on track, and I did.

As I ran, I thought about the races I want to do this season. I am registered for the Bulldog Jog 5K in March. The race runs through Butler University - home of the almost 2010 NCAA Basketball Champions.

My next race? I really want to run the 10K at the Holy Half Marathon at Notre Dame. That is in April . The question then is - what half marathon do I want to run??? This is the big question. I may run something local, or I may travel a bit. We'll see.

Charlie

The Week's Plan - Back on Track

So after a week of stress and work, I have planned my running schedule for the week. It starts tomorrow - a 30-45 minute run. The goal is to run for 3 days this week, and then 4 the following week. If I do 4 days this week - BONUS!

I still need a spring half marathon.

Charlie

My Mind

This has been a busy week since I got back from Florida, so I am sorry I haven't written. I have not been able to run with the schedule I had at work this week, but I am plotting next week's running. Two very different issues to talk about today.

Running wise, this has been a great week - not my running though. Thursday was the last night of the First Steps Program I coached for five weeks. Beginner runners are so cool to work with. I enjoyed heading out with them on the runs, and getting to know them. Some of them have decided to train for the Indy Mini Marathon.

Training programs for the Mini started today, and I am one of the coaches of the program. It is a wonderful thing to watch 50-60 people head out on a cold winter's morning for their first run of the program. And it was a cold one - 5 degrees!

While it was so wonderful to watch enthusiastic runners, my thoughts have been elsewhere. My dad is not well. He is 93 years old and lives with my stepmother in assisted living. Mark and I visited last weekend, and I was glad I did.

Dad has great difficulty getting around. He has walkers and a motorized chair to get around. He is also dealing with blood pressure issues which give him mini strokes - as I call them. These episodes leave him feeling a bit confused or dopey as he calls it, and he can get a bit crabby. He is having more of these.

It is incredibly hard to watch your parents deteriorate. Watching my mom die was painful. Watching my dad getting slower, and dealing with his issues is also difficult. Dad won't talk about what is going on with him, but he will talk about other things.

On our trip he asked about my job. I told him, as I have in the past what I do. It's safe to say he doesn't always get what a running specialty store does, or why anyone would go to one. I think he is just happy I am working. No, it isn't the career he wanted for me....but it is the one I love.

He also has an odd time understanding my running. I don't really what he thinks. I tell him about my running, and he gives me that patient look, like I just said something stupid, but he will pretend to be interested. I know it probably bores him. That's ok....I did the same thing with his fishing.

Can you tell my dad and I have an interesting relationship?

Still, it is hard to wrap my brain around his failing health. I still think of him as the strong vital man I knew growing up. Not the old, barely walking, man I see today. That is not the Joe Colpaert I know.

My sister and I have already talked about the inevitable. We started these discussions some time ago. They are no different than what siblings have talked about when their parents' health is going. Still, you have to have those talks. Mentally I am ready. Emotionally it will be hard.

On a day of watching people go out and be active, my thoughts were on one who could not be.

Charlie

After This Last Week....

Last week was a difficult week. Mark has a seizure this last week. It was his first one in over a year. When someone has a seizure it is not only physically devastating, but emotionally hard as well. It is hard not only hard for Mark, of which it takes him some time to recover, but it's hard for me too.

It is difficult times like this I think running becomes important. It's a time away from the issue. A chance to re-group. It's a chance to recharge.

Sadly, there was little time for that until today.

Today I went on a short run here in Naples, FL, where I am visiting my family. I wished it could have been a longer run. I need one. Still I got out. I cleared my head, and still felt good with my run.

Mark and I have our challenges with his seizures, but I am glad to know I have my outlet to help cope.

Charlie

Got to Train

Today I ran for 40 minutes at the gym. It was one of those runs where you feel good, and that you know things are going your way. My first 24 minutes were on the track, the last 16 minutes were on the treadmill. Both felt good, and I covered more ground this week than last week during my 40 minute run. Last week - 3.22 miles, today - 3.26 miles.

I felt a little more like myself. The mantra in my head was "Got to train."

Today I decided on a 5K to run, so my head was in the place where I "got to train." It felt good to tell myself that I was training. Looking at the Bulldog Jog 5K in March. Now I need a half marathon for the spring.

Afterall - I got to train.

Charlie

Day 5 - Baby I'ts Cold Outside

As you all know I am a notorious weather wimp. That was put to the test today. New snow, temps hover around ZERO, and it was a First Steps day. First Steps is the beginning running groups I am coaching. Seven braves souls showed up, so it would really be bad if the coach did not go out.

Out I went. We ran for 20 minutes, and to be honest, I enjoyed. Oh yes it was cold, but all I had to do was 20 minutes in -7 F wind chill. I lived to tell the tale.

The runners had fun, I had fun, and now I get to rest for a day. Again the goal next week is 4 runs.

Charlie

Day 4 - Testing Patience

I ran today. It was a 2 mile run, but I ran it. I found it to be a true test of patience. I am incredibly patient in life. Family and friends might think I am too patient. There is one person I am not patient with - me.

I want to be the guy who can run an 11:00/mile, not the guy who is running a 12:25/mile. Yes....I know this will take time. Did I mention I'm not patient with myself? I have a feeling this will be a long slow journey, and I better suck it up.

Still I was happy to get the run in. This was the first time I have run more than 3 days in about two years. I have missed it.

Charlie

Day 3 and it Feels Good

My goal for the weeks is run 4 day. I am 3/4 of the way there. Today was day 3 of running, and I took it as another step froward. Today's goal was a 40 minute run. Check that off the week's goals - I did it.

The first 25 minutes were on the track at NIFS(my gym). The last 15 minutes were on the treadmill. I think the hardest adjustment for me these days is realizing that I can't run 11:30 pace. I am a 12:30 pace at best. That is what extra weight does to you.

I felt good running today. I realize now that I have to take it all one step at a time. I found I was doing some intervals on the treadmill, I used to do when I was initially losing weight. I would run a 5.0 for two minutes, and 5.1 for one minute. That kept me motivated from interval to another.

Charting my progress is going to be good for me. I see it as motivation. I use Buckyeye Outdoors website to log all my runs. You can see my progress on the link on the right side of my blog.

Feeling good, and looking forward to Day 4.

Charlie

Got My 30 Minutes In

Today the goal was simple - run for 30 minutes. It was biting cold, so Mark and I headed to the little gym in our complex. I hadn't used the gym here, so I thought we would give it a try. Yes...not all treadmills are alike - too bad. This one did not set the world on fire.

Still the goal was 30 minutes, and that's what I worked on. In that 30 minutes I ran 2.42 miles. I have run faster and farther in that amount of time, but for the shape I am in, I'll take it.

I did weigh myself. I will do that every couple of weeks and report to all of you. Today's weight - 239 lbs. Yup I have lost one pound since I last weighed myself. Not Earth shattering, but I'll take that too.

Tomorrow is a 10 hour work day, so no run is planned. I am gunning for a couple days from now.

Charlie

"You Are Making a Difference"

Tonight was a First Steps night. Our group of about 12 is down to about 7 committed people. We are jogging/walking about 15 minutes at a time. For some this is the first time they have run or been active. For others, they are looking to get back into being active.

I ran/walked with one woman tonight who told me a co-worker of hers died this last year, and she was encouraged to take up running so she wouldn't meet the same fate. As it turns out, she loves it, and is signed up for the Indy Mini Marathon.

As we ended the night, she told me that I am making a difference in her life, not just with the running part of the program, but the words of encouragement I give her.

That made my night.

Charlie

First Workout of the New Year

The goal today was to get to the gym, run and workout. Mission accomplished. I ran for 26 minutes. I did the Elliptical for 4 minutes. I also did 100 crunches. There is nothing like a serious workout to show how out of shape you are. Phew!

Still I was happy I did this. I felt good, tired, but good. Now the hard part- getting a routine of this.

So how was my running? Having not run for over a week, the first run back is always a killer. I felt good as I moved. I was paying attention to my gait and stride. I was happy with both. Clearly I didn't do speed work, but that will come in time.

First run of the year is in the books....time to get busy!

Charlie

The Year That Wasn't and the Year That Will Be

Anyone who reads this blog will know about the struggles I had this year. It really wasn't a year of running for me. I think it was the year of just plodding along. I'm sorry you all had to read about plodding, when you came here to read about running.

It was a year of stress, upheaval, and change. Some for the good, some not for the good. So I say we kick out 2010 and embrace 2011. The year that wasn't is making way for the year that will be.

We know I have the fall scheduled. Now I need a training plan and some spring and summer goals. Of course the main goal is FAR more important.

I need to be healthier and fitter in 2011. It is vital to me. I need to tackle the mental as well as the physical well being. I know I have had a lot of emotional issues, but I have lacked structure in my life. So I have started writing down dedicated this month for running or working out. I think this will help.

I am also determined to be a better blogger. I want people to enjoy the blog, and not worry if I ran or not. So I pledge to be a bit more interesting. Hang with me....I promise to be my old self again.

Charlie

Sad Day

Today is a hard day for me. I have written on this before, but now the elephant is being addressed. I have gained a significant amount of weight. As for this morning I am at 240lbs.

I cried. Poor Mark had to console me. I feel like a failure at the moment. I feel like so much I worked for is gone.

There are so many reasons why this has happened. Number one though is, that as an emotional eater, I have not found a healthy way to deal with emotional issues in my life. I need to do that. Step one is to make a plan, and stick with it.

I now know my January schedule, so I am going to schedule workout/run time. When the doctor told me he wanted me to run only 3 days a week, I feel that was the beginning of this. I am going to work on bumping the running back up to 5 days a week. My hips feel fine, and I think it is worse for them if I don't run.

As for the emotional issues I am dealing with in my personal life. I am going to make a concentrated effort to work on those. I may be sharing some of what is going on here. I feel this will keep me more honest.

For those of you who read this and have been inspired by my story, I feel I have let you down. I know I have let myself down. Please keep the faith that I will get a grip on this and turn things around. It does me no good to go back to being 300+ lbs.

Today I am discouraged. I know I will be fine....but for today, I feel like failure.

Charlie

Merry Christmas

I wish everyone a Merry Christmas!

Charlie

The Great Equalizer

Yesterday I ran on the track of the gym. It was actually a very busy track day. Lots of people were running, and I observed a several things. First of all the track is oval. Granted that is not a startling revelation. I already knew that. Work with me for a few minutes though.

That oval puts runners on a level playing field. There was the guy with gazelle like abilities speeding around. There were the two women I passed a couple of times who were doing a run on their lunch hour. There was the young man training for his boot camp. How do I know that? He was running in boots with a back pack - fully loaded - on his back. There was also the older man who was just running hard, as I imagine he always runs.

It doesn't matter how fast or slow you go on the track. Everyone starts and finishes at the same place. No one is competing, but we all have a common goal. Starting, running and finishing is what we are all doing, and it doesn't matter how - we all do it.

That oval makes us all equal. The only time we are separated is in competition.

Last night was another First Steps session, and the one woman who was walking told me she almost didn't come, because she doesn't like being last. I told her it isn't about the placement. It's about the journey. She understood, but I could tell she didn't want to be last. I did put a positive spin on things - I told her we would be first back to the store. She laughed.

The oval of the track reinforces the notion that running is about the journey and not the final destination. Destination is why there are races.

Charlie

Quite an Anniversary

Today is a special day for me. It was 4 years ago I started my career in running specialty. Over the last 4 years I have had some wonderful experiences. I have met some wonderful people. I have also learned so much about running.

One of my favorite things I have gotten to do is to share my love of running with people. In Chicago I had the honor of training couch to 5K programs. I have been amazed at the stories people bring to running, and how I can help them achieve their goals.

Today I added another chapter to my story. I am coaching a program called "First Steps." This is a program for people who have not been active, as they take their first steps to be healthier lifetime. I met some wonderful person.

One woman really stuck with me. She and her husband are doing the program together. She is coming back from a brain aneurysm. She had been in a wheelchair, re-learned to walk, now wants to run. WOW! I am in awe.

I have met people from the woman I described to superstar Ryan Hall. I am so blessed to be in this business. Happy Anniversary.

Charlie

First Steps - Coming Soon

Saturday I will be co-coaching a beginning walking/running program called "First Steps." This is a 5 week starter program designed to get people off the couch and moving. This is not a couch to 5K program, which I have coached in the past. This one is for the person who needs to begin a journey to be fitter. I am honored to be asked to coach this.

I am going through my own journey these days, so I am hoping that this will give me a personal kick start. Even if it doesn't though, I am thrilled to help people. Just part of the reason I love working in running specialty.

Charlie

Hit That Treadmill

Today we were at the gym, and I ran a good solid 3 miles on the treadmill. I have had a hard work schedule this week, so I was really glad to hit the gym. For the first mile, I ran at a 5.0-5.1 pace, breaking at the 6 minute mark for a walk break. The second mile was 5.0-5.2, but I was using an incline up to 1.5%.

I like mixing things up with an incline, because the world is not a flat 0% incline. As you all know it is so hard to find a race that is completely flat, so a bit of incline training helps.

On my mind today - I was very focused on finishing the 3 miles in under 36 minutes. It didn't happen, but I was fine with how I ran, and my time was 36:10. Can't really complain. My mantra during the run was "Just do this." Sorry Nike, I paraphrased. I find it helps to have a common thought or mantra in my head as I run. As a result, I think I had a really good run today.

Charlie

40

A few years ago, frequent readers will remember how happy I was when I became a size 38. Those readers, and the rest of you will now see how unhappy at being a size 40. I had to do it. I didn't like doing it, and I am trying not to be depressed about it. Today though, I had to buy some size 40 jeans.

I am trying to be realistic about this. I am looking at this as temporary, not that that I will be a 42, but I will again be a 38. Still it was hard trying on the larger size. I saw it as a temporary setback and not a defeat.

I have talked about my recent weight gain, and I will talk about my eventual weight loss, because that is how I see it - eventual. I have some running goals, and I need to be in shape for them. I promise you I am determined to do it.

Charlie

Fall Marathon Decision

Today I made a bold choice while considering my fall marathon for 2011. I am in the lottery for the NYC Marathon, but I doubt I will get in. I want Plan B ready to go, and I wanted to pick I had wanted to do for a while. One was getting close to closing, so I jumped on it.

If I don't get into NYC, then I will be running the Portland Marathon. I am actually VERY excited about this. I love Portland, and this is a great chance to really see the city. October will be a great time to be in Oregon.

If by some freaky reason I do get into NYC, I will most likely sell my bib number for Portland.

So now I have a goal.....now I still need a 1/2 marathon for the Spring.

Charlie

Shadow and Straight Ahead

Today my goal was 3 miles on the track at the gym. So while it was FREEZING outside, I was at the gym on the track. I was very proud that I got that 3 miles in.

So how did it go? It went well. I was zipping around the track. I did a couple of things, and I learned something interesting. I noticed I was looking down quite a bit and was watching my shadow on the track. From what I saw, I had a plodding gait. So how did I correct this?

I looked straight ahead. I started picking spots on the walls, and fixed my eyes on them. I soon noticed my gait was elongated and I actually moved faster. I was surprised by this. I felt easier as I ran, and the run felt darned good.

I will see if this continues on future runs.

As for other issues....I need a half marathon for the Spring - any ideas?

Charlie

Determined

Yesterday I was determined to run 4 miles - and I did it! The gym was a must, and I went for two miles on the track. Then I hit the treadmill for another 2 miles. My music of choice started with Christmas songs. What can I say I am THE Christmas Queen! :-)

Finding a time to really run is problematic with my schedule, but when I have time, I am determined to do the miles. Yesterday was important to me. The next run will be important to me. Running helps me be sane in a world of chaos. It centers me. I miss the regularity of running.

I need to find that time. I need to be as determined in finding the time as I am in my accomplishing my miles.

Charlie

Christmas and Running

I want to talk to you for a moment about giving during the Christmas season. As runners, a good many of us have run for charity. Some of us do Team in Training. Other run to fight AIDS. We serve a noble purpose when we run for a good cause.

This season, I am asking you all to give back to running. Running gives us so much, and I believe it is important to give back so running can grow. This year I have given to two different running groups.

I have supported Marathon Kids for a long time. I have talked about this organization for a long time. Kay Morris is a force of nature, and you can't help but be taken in by her passion to get kids running and healthy. www.marathonkids.org.

For the last two years I have sent a donation to the Loyola University Chicago Cross Country team. I am a Loyola graduate and I love running, so this seems like a natural. I believe we need to encourage our next generation of runners. At a time of tightening the money belts, college programs need help. Look into a local college, or your alma mater, or even a high school program to see who needs help.

This is such a wonderful time of year, please take some time to share.

Charlie

Chilly Run....but...

It was important to me that I run today. I wanted to just get out and go. For 35+ minutes I ran in my area. I even ventured into a subdivision, just to see what it looked like. Nice run. It was chilly though. Temps were in the upper 30s this morning. It was sunny though, and it felt good to get out.

I thought a lot about what I wrote yesterday. I have been in a self pity mode, and I need to get out of that. I know it's crappy for me, but it must be worse to read about it. Yikes! I am forming a running plan in my head for this week, and we will see how that goes.

Still it felt so good to be out there. It was a slow run. Lots of rolling road to run on. I think this slows my time quite a bit. Very different from flat Chicago. My time was 35:38. Not fast my any means. I did enjoy being out there, and I think that is what made the difference.

Charlie

Tiger Woods and Me

Yesterday I ran a total of 5K on the treadmill at the gym, and off in the distance I watched the TV which was focusing on Tiger Woods. As I watched, I thought Tiger and I have had a similar year. No no no ..... I don't mean I am recovering from a scandal of cheating with a dozen skanky ho's. I'm talking about our careers - his is golf, mine is running.

Tiger's professional year was horrible - no wins, missed cuts, and a lackluster Ryder Cup. I found myself out of shape, ran a lackluster half marathon, and felt like I needed to regroup, but was not sure how. So now both of us need to put 2010 behind us, and look to the future. It's clear I need not only goals, but I need a plan to achieve those goals. I think I know the goals I want to achieve, which I will talk about soon. How to put the plan together is another story. I know I can't have another 2011 running wise, like I had in 2010.

I know I want to do one marathon, and at least 2 half marathons. Which ones are up for grabs with Boston out of the picture. Thoughts anyone? I could use some advice.

Charlie

No Running of Late

Sorry for the lack of writing. I have not run this week. A combination of things - my work schedule, some pain in my legs and feet, mostly from the long hours at work and I have a bit of lethargy. Most it has been the first two reasons.

My legs and feet are sore from the 8-10 hours of standing I have been doing, for 10 days in a row. I think it has caught up with me. Ugh!

The lethargy is an emotional issue. I really felt let down after the news about Boston. So now I have to try to get some inner energy to get back to running.

Charlie

Meeting Meb

Today I had the privilege to meet distance runner Meb Keflezighi. Meb won the 2009 NYC Marathon and the Silver Medal in the Marathon at the 2004 Athens Olympics. He was at our store for a book signing of his memoir. Approximately 100 people showed up at our store to meet Meb. He was only supposed to be in our store from 3- 4:30. He stayed until way past 5 to make sure everyone in line had a chance to talk with him.

I am always in awe of the successful runners who meet the public. There is little to no attitude. They are genuinely happy to meet their fans and supporters. Meb was as kind as could be. He was a little late getting to the store, but when he did, he apologized to the crowd, and very quickly went into the line and shook everyone's hand who had been waiting. Class.

I was "bouncer." I was the end of the line, and had to tell anyone who came in after 4:30, that the line was closed. Thankfully, I didn't have to bounce anyone. Of course being at the end, meant I got to have the last moment with Meb.

He was very nice. I told him I was sorry he didn't defend NYC this year. He told me very quietly and nicely, "I run over 70 miles a week. Some days I have good runs, some days I have not so good runs. In the end it's all good." What a great attitude to have.

Now I need to read his book.

Charlie

Dream Deferred

Last night I came to a painful decision, but one I feel I had to make. I am going to decline Charity Teams generous offer to put me on another charity team for Boston, and go with their initial decision to put me on the top of the wait list for MDSC.

As I have made more than clear, running Boston is the ultimate marathon for me, as it is for so many other runners. The charity I run for has to resonate deeply for me. While I have a connection with the Dick Beardsley Foundation, it does not have the impact for me that a charity for Down Syndrome has. I want to be sure that my niece Sabrina, and so many just like her have as bright a future as possible.

I may in fact still run Boston, and I am going to train like I am, but for now the dream is deferred. Is it bad I want someone to drop out of the team so I can have that spot?

Charlie

The Questions of the Day

Last night I found out I was turned down to run for MDSC for the Boston Marathon, but I have the chance to run on one of a couple teams. One organization I am familiar with, but would need to raise $5,000. The other, I am learning about, and the fundraising is $3000.

I am also feeling intimidated about the course.

So here are the questions of the day:

Can I successful complete the Boston Marathon?

Which organization should I represent?

Should I do Boston?

Trust me, Boston is a dream of mine, but now I am feeling a bit overwhelmed. Thoughts?

Charlie

Quiet Run

Today I just wanted a quiet run - no music, no traffic, just running. I headed to the cemetery and found most of that. Ironically there were quite a few visitors in visiting today. I'm sure they found it odd that a 40something guy was running by. I kind of smiled as I thought of it.

Still it was a quiet run. The weather was nice - 50 degrees and partly cloudy.

The goal of this run was to run and clear my head. When thoughts came in, I just pushed them out. I did not want to think about anything. I did 2.8 miles, and felt good. I did an easy pace, and was pleased with how I felt.

I think there are days we need quiet runs. Eventually I am going to find a place which really takes me away from it all, so I can be totally at peace during the run. The peacefulness is healing if you are going through stress at home or work. It also gives you time for reflection if that is what you want. I suggest a run where you clear your mind. I think it can do some good.

Charlie

Run Back in Time

Yesterda morning Mark and I were in Bloomington, IN - home of Indiana University, and my home in the mid to late 80s. We were in Bloomington to celebrate my birthday. Being in Bloomington was a step back in time, and I wanted to go on a run which meant something to me. Mark and I headed towards campus.

Running towards the campus center, we passed IU's Gay Lesbian Bisexual Transgernder Student Support Services Office - http://www.indiana.edu/~glbt/ In 1988 I was elected president of OUT, a fledgling LGBT student group. My election always surprised me, because I had only attended 3 meetings, and now I was in charge. YIKES! My election kicked me into the world of activism. In addition to to being OUT president, I would chair the committee which brought the NAMES Project AIDS Memorial Quilt to Indiana for the first time, and I briefly served in student government as head of LGBT concerns.

From 1988 - 1990, my goal was to make sure gays and lesbians were a part of the university's community. We successfully got sexual orientation into the schools code of student ethics and anti-discriminatory policies. We created pride week. We created Miss GAY IU, a fun drag contest/fundraiser. We fought the military's anti-gay policies. We also wanted an office where gays and lesbians could go to for resources, support, meeting spaces, etc.

A day earlier, Mark and I toured the office, and it was emotional for me as I saw one of our goals turned into a reality. One of the director's of the center was so nice and talked with me. She made a point of telling me, "Without you, this would not be a reality." That is very nice of her to say, but it was the work of efforts of me, and the people who succeeded me, who made that center a reality. Running by the office gave me a sense of pride, and some emotion.

We continued on our run and did a lap around the fountain which is in front of the Fine Arts School, the IU Auditorium and the Lilly Library. My best memory of that area is when the campus went nuts over the 1987 IU National Basketball Championship.

From there we headed along the road behind the union. Those who have seen the film "Brealing Away" will recognize it as the seen where Dave is chasing down the girl of his dreams on his bike, and she is on a scooter, all so he can return a dropped notebook to her.

Finally we headed down Kirkwood Ave, a main food/bar area in town. Bars such as Nick's and Kilroy's are legendary to IU grads. It also a cultural center for the town of Bloomington.

All in all we ran 2 miles, but with all the memories, it seemed like a long run back in time.

Charlie

Save Some Time to Dream

Last night we went to the John Mellencamp concert here in Indianapolis. First of all, if he is coming to your town - go see him. He is a true rocker, but his songs really resonate. One of his songs on his latest album is "Save Some Time to Dream." The song speaks to the inner voice that tells you to take one day at a time, and make sure you are making the most of each day.

We tend to get lost in our day to day lives that we need some time to appreciate the life we have. Today is my 48th birthday, and this song spoke to me during the concert. I am going to take this time to show some appreciation for people in my life who have made an impact on me. I do not mean to leave anyone out, but I wanted to share some people with you - I mean no slight.

You can't have a list like this unless you have your parents on it. Joe and Nancy Colpaert gave me the foundation for who I am. They taught me right and wrong, and I hope a bit of common sense. I have learned lessons from their successes and their failures. Growing up was not always easy. My family had to cope with the loss of my brother, and never really healed from that. I did learn through that about being strong in the face of adversity.

Anne Colpaert, my sister, has shown me what grace under pressure is. Raising three kids, especially one with Downs Syndrome is a challenge. I know she has her hard times, but she demonstrates so much grace under that pressure. She has such a good heart, and puts that goodness to excellent use every day.

Mark, my partner, and my love. He came into my life when I felt love was not going to be happening for me. We have had so many challenges in our relationship. No one will mistake our life together as easy, but he has the ability to help me cope, and breathe when I need to breathe. In a life full of chaos, the lesson to breathe is an important one. I love him so much.

Chris Runge. I am sure this will shock the heck out of him(if he reads this). He was the very first person I came out to. I was scared. I was not sure if I was ready to talk about being gay, especially since I was not 100% comfortable with who I was, but he put me at ease, and reassured me that I was fine, and nothing in me had changed, I had just learned more about myself. That first coming out experience made it so much easier for me as time went on. I am forever in his debt.

Marshall Shore has taught me about being FABULOUS! I met Marshall while I was Indiana University. We became friends, and to me he is the gay brother I always wanted. He is a truly unique individual, with a sense of style that is a cross between 1945, 1950, 1984, and today - it works trust me. He has been a shoulder when I have needed one. He has been a New York Adventure when I needed one. He has been an all night slumber party when I REALLY needed one - and yes we would stay up and talk about boys. He showed me that there is always time for fun.

Herb Kelleher and Teresa Everheart would not seem like a likely pair. The former CEO of Southwest Airlines, and my former partner in crime at the airline taught me two valuable lessons: have a strong work ethic, and show loyalty to those in your work/personal life. Herb is a man with an incredible gift of humor, but he is all business. Teresa has the best work ethic I have ever seen, and she is the one person you want in your corner when the chips are down.

If the last two people I mentioned taught me about work ethic and loyalty, Bill Morrison taught me that working in tandem is also key to business success. Bill and I are very different. He is just a straight good ol' boy from Missoura, and a bit of a wise ass. Working with him at Fleet Feet though reminded me again and again the importance of team work. You can't be successful in business with are good team. Bill is a terrific teammate. He pitches in and get the job done, and makes sure you are on task as well. He does it all with a smile, and inappropriate joke or two, and a touch of sarcasm. Trust me, it works.

Kay Morris of Marathon Kids has taught me the importance of sharing your passion to better people. She has taken the simple idea of running, and has preached the gospel that through running our children can have a healthier life. She does it all with that Texas charm and determination. She is a model for how you take your idea and transform it into a project which can benefit so many.

Support systems are so important in your life, and while I have many friends and loved ones who support me, I am in awe of Krys Hanson, and her ability to be supportive to so many. She will hug you when you need it; scold you when you need it; feed you when you need it; and just let you be when you need it. While I know how to do all of that, she is a reminder that the people you need in your life are not always the ones who will tell you what you want to hear, anyone can do that. She will tell you, and do for you, what you need.

Mike and Kris Bierman. I have known Kris since my early days at Indiana University. She and her family more or less adopted me. My college years were not always easy, but she was an important part of making them fun. Her family always made me feel welcome and a part of the clan. She met Mike, fell in love, and I had the honor to be part of their wedding. Over the years we have met up at various key moments in our lives. Mike is the guy you can have a beer or glass of wine with and just talk. He is good natured, a devoted family man, and always willing to help a neighbor or loved one. They have three kids who are all incredible.

Lately I am re-learning an important lesson - courage. Mike has been battling Cancer for some time now. He has his good moments, and he has his bad moments. I have never seen fear in his eyes. While he might disagree, he is what courage is all about - facing your hardship head on, and not letting it know it is getting to you. Kris has done her best to match that courage. I know it isn't easy, because she has told me how hard it is. They have strong faith that God will see them through this, no matter what the outcome. That faith can only enhance that courage. I have no idea what the future holds for them. I do know that they are surrounded by love and support, and again, that can only embolden them.

As I said at the start, I am leaving people out, good people who taught me good lessons. But I would be remiss if I did not show some appreciation.

Today we are heading to Bloomington, IN. This will be a profound trip back in time for me. I will write more about this later. For now I leave you with this - life is short, but it should be long enough to have a good life, and to be thankful for not only what you have, but who you have in your life.

Charlie

I Don't Care About Color

Yesterday I helped an elderly woman whose doctor recommended she come to our store to get a good pair of running shoes. She had various issues which made it very difficult for her to walk. He doctor advised her that a running shoe would give her the support she needed.

I sat down with her and went over her foot history, and then began work with her. She worried she would need a wide shoe. She a wider right foot due to a foot break a few years ago. I brought out three pair, and she tried each one. She took a lot of time with each shoe, and was worried that she was taking too long. I told her she was fine, and she should take the time she needs.

The last pair worked for her, and started to smile. She told me she wasn't in any pain. Now the pair she liked were kind of greenish. Initially she asked about color. I told her they only come in the one color. She told she didn't care about color as long as her feet felt good.

She had tried foot wraps, insoles, lifts, etc, and nothing helped, until she found a pair of shoes that fit her well. She echoed something I say to people pretty often - we only get one pair of feet, we need to treat them well.

Yup.

Charlie

Did Not Feel Good at the End

I wanted to run today for a couple of reasons. I want to run 3 miles, and I wanted to feel better. I was not in a great mood this morning. I think part of it was still thinking about my mom. Another part was I feeling down for various reasons....partly because it is my birthday this week.

Typically I feel fine turning older. This time around I feel a bit - eh - about it. No, not a mid-life crisis. Just not feeling my usual self about it.

So off I went on a run at the gym. I worked pretty hard at the run. Sweat was pouring off me. I was listening to Pheddipidations. Steve Runner was not in a great mood during the podcast, so I had to stop listening, because I did not want one middle aged, middle of the pack runner, to influence another with a down mood. So....I switched to music.

The run was fine. I got my 3 miles in. I quickened the pace today, but I still felt - eh.

Charlie

Thoughts on the Day

Lots of things in my head that I want to share today.....

New York City Marathon was today. Three fascinating stories came out it: 1) Shalane Flanagan of the U.S. took second, highest place for an American woman since 1990; 2) Marathon legend Halie Gebreselasse retired after dropping out of the marathon at mile 16; 3) Edison Pena of Chile finished the marathon. Pena was one of the Chilean miners trapped for 69 days earlier this year, and he ran a 10K down in the mines every day he was down there. All three are amazing stories.

This was Flanagan's first marathon. She has a great future in the marathon. Gebreselasse does not need to prove anything else in his sport. He holds the world record, which I believe will last for some time. Pena showed that in his most desperate moments, running can be something which pulls us through the hard times and rewards us.

The day would not complete if I did not mention it was the 13th anniversary of my mom's passing. This is always a sad day for me. I dedicated my run to her this morning. I went to the nearby cemetery and ran a couple loops for 25 minutes. As I ran, I thought about times mom and I shared. I miss those moments. I also am sad that she never got to experience my running life. I know she would be very proud of what I have achieved. I miss her so much.

Charlie

Thoughtful Gesture

This morning was the Indianapolis Monumental Marathon. I ran it last year as many of you may remember. That day was a special one, because I ran with the support of Mark and friends. At the end of that race, my good friends' Kris and Mike's kids ran with me to the finish, making the day extra special.

What is it about Monumental Marathon Day which makes wonderful things happen? This morning a small group of us met at the running store to head over and form a cheer section along the race route. At one point a group of ladies came in. This was no ordinary group of ladies. These were the Princesses in Training. They are a group of church ladies who meet at the local McDonald's for Bible Study, then head off for a run. Some run, some run/walk. All of them want to be more fit, and enter races.

A couple months ago they came to our store, and asked for a shoe clinic. I gave them a clinic on shoes, and fit every one of them for shoes. I had not seen them since. This morning they made a point of coming to the store to find me. They had a gift. They chipped in and got me a Starbucks Card as a way to say thanks. I was very touched.

When they came in, each of the told me they did not have a lot of money to spend on shoes, so I found shoes which would meet their needs and budget. I knew they were saving to enter the Disney races. So for them to spend money on a card for me, means a lot. It was an incredibly thoughtful gesture, and I am humbled by their gift.

I am a lucky guy.

Charlie

3 Miles - Feeling Good

I have to say, today I felt really good during my run. I ran at the gym. First on the track, then on the treadmill. The treadmill run was good, because I got to run on various inclines. I love track running though.

There was nothing spectacular about today's run, though my main goal was to be in the 12:15-12:30 pace. I succeeded, so I felt very good. My pace was 12:16.

Thoughts today on the run focused on what I would do if I did not get into Boston. I need a Plan B. Any ideas of marathons I could run instead?

Charlie

Climb Every Mountain - Ford Every Trail

Been busy the last couple of days. Yesterday we headed to the gym after work. My goal was to power walk for 30 minutes on an incline. I walked for a total of 30:31 minutes and walked 2 miles at inclines ranging from 3% to 5%. I walked my butt off. I did not waver from my pace. I was sweating up a storm at the end of the walk. I wanted to kick in the hill work. I want to gradually up the incline, and eventually the pace.

Today Mark and I headed on a 1 hour run on the Monon Trail. LOVED IT!!!! We ran 4.1 miles and had a great run. The weather was perfect. Temps were in the 40s/50s. I felt very comfortable on my run. I didn't push anything, and felt good for not running an hour in a while.

Later this week I have another run planned. Mark is hoping we can get one in tomorrow. That would work for me.

Charlie