NDSS Interview Part 2

This week I am posting portions of a series of questions I asked Jordana Stern, Communications Associate for NDSS. Yesterday, Ms. Stern addressed the challenges people with Down Syndrome and their families face. One of the most interesting things I took from that was that people with Down Syndrome are living longer, thus affecting family decisions at the economic level, that had not happened before.

Today's questions focuses more on the work NDSS does. For more info on NDSS, please go to www.ndss.org

Again, please consider donating towards my $1,000 goal as I run for my niece Sabrina and NDSS.

2) NDSS has four areas of focus: Education, Development & Community Life, Policy, Research, and Healthcare. Can you talk about some of the successes NDSS has had in those areas? (Please note our four areas of programming below)

Jordana Stern: NDSS is focused on four areas of programming: community support programs, the NDSS National Policy Center, public awareness initiatives and the National Buddy Walk® Program.

NDSS Community Support Programs

NDSS leads a network of over 350 affiliate groups across the country, consisting of local parent support groups and other organizations that provide services to the Down syndrome community. Some key services NDSS offers to its affiliates and to the Down syndrome community as a whole include:

• The Goodwin Family Information and Referral Center

Through its toll-free helpline and email service, NDSS receives more than 10,000 requests a year for information on Down syndrome. The Goodwin Family Information and Referral Center is also supported by a translation service that can be accessed in over 150 languages.

• Publications

NDSS publishes A Promising Future Together: A Guide for New and Expectant Parents and informational brochures in both English and Spanish.

• Website

A comprehensive and up-to-date resource for families, professionals, affiliates and others, www.ndss.org receives over 3 million page views each year and includes an extensive Spanish translation.

NDSS National Policy Center

The NDSS National Policy Center strives to protect the rights and remove barriers for all individuals with Down syndrome. The work of the policy center is guided by its dynamic legislative agenda which includes a wide range of issues and touches every stage of life. These issues include education, health care, research, employment and independent living.

The NDSS National Policy Center:

• Works with Congress and federal agencies to develop and improve legislation

• Trains and educates parents, self-advocates and others to advocate on the local, state and national levels

• Organizes and participates in coalitions of national disability organizations

• Leads national and statewide Governmental Affairs Committees

NDSS Public Awareness Initiatives

The purpose of public awareness at NDSS is turn the mission of “value, acceptance and inclusion” into a positive, comprehensive national public awareness message. NDSS proactively reaches out to national media outlets including television, print, online media, and radio to secure editorial content on issues within the Down syndrome community, as well as to secure positive and inspirational news stories. NDSS monitors all forms of media on a daily basis, 365 days a year.

My Great Story is NDSS’ largest public awareness campaign, and its goal is to ignite a new way of thinking about people with Down syndrome by sharing and telling stories, which are displayed in a beautiful online storybook.

National Buddy Walk® Program

The Buddy Walk® is a national Walk program created by NDSS to promote acceptance and inclusion of people with Down syndrome and to raise funds for local and national initiatives that support people with Down syndrome and their families. The Buddy Walk began in 1995 as a public awareness and advocacy effort with 17 Walks. A fund raising component was added in 1999. Today there are 275 registered Walks with over 250,000 Walkers, which raise approximately $10 million annually across the country.

Charlie

NDSS Interview Part 1

Part of raising money for and organization is raising awareness for the good works an organization does. Over the course of this week, I am going to highlight questions I submitted to Jordana Stern, Communications Associate for the National Down Syndrome Society(NDSS). I submitted five questions, and each day I will highlight a different question.

1) What are some of the biggest challenges people with Down syndrome and their families face?

Jordana Stern: People with Down syndrome attend school, work, live independently, participate in decisions that affect them, and contribute to society in many ways; however, there are some challenges that individuals with Down syndrome and their families commonly face. All people with Down syndrome experience cognitive delays, but the effect is usually mild to moderate and is not indicative of the many strengths and talents that each individual possesses. Despite this, students with Down syndrome face barriers to a quality education all too often.

People with Down syndrome have an increased risk for certain medical conditions such as congenital heart defects, respiratory and hearing problems, Alzheimer's disease, childhood leukemia, and thyroid conditions. Many of these conditions are now treatable, so most people with Down syndrome lead healthy lives. In fact, the life expectancy of people with Down syndrome has risen significantly in recent years, increasing from 25 in 1983 to 60 today. As a result, for the first time, families of people with Down syndrome must plan financially to provide throughout this longer lifespan. Quality educational programs, good health care, and positive support from family, friends and the community enable people with Down syndrome to develop their full potential and lead fulfilling lives.

For more information on NDSS, please go to www.ndss.org

To donate towards my $1,000 goal for NDSS, please go to www.crowdrise.com/runningforsabrina

Charlie

Running in Douglas

This weekend was Mark's and my anniversary(well actually it is today). We celebrated by spending the weekend in the Saugatuk/Douglas, MI area. For those who aren't aware of this area, it is a typical summer resort area near Lake Michigan. Very laid back, artsy, old fashioned. Of course we were at a gay resort, so I am not too sure how old fashioned it could be.

My run yesterday took me through the sleepy town of Douglas. Douglas sits on Lake Kalamazoo. It is full of charm. I wanted to get a short run in, so I did some laps around the center of town. The odd tourist saw me bounding my way through the town. I was along the lake, in some neighborhoods, and along the main drag of Douglas.

The weather was plenty humid. I enjoyed my run though. While it was slow, I was fine with taking it slow in the hot and humid weather.

I got back to the resort where Mark was in the pool. A nice dip in the pool really caps off a hot run.

Charlie

Morning Run - Quiet

It was a quiet morning as I head on a 30-40 minute run this morning. I left our home and headed to 96th St. Instead of trotting just down 96th St, I veered into a neighborhood I have ventured into before, and ran along side a golf course.

The golf course and the quiet go hand in hand, not much noise, especially at 6am. I saw one dog wandering through a front yard, and an older guy running and wishing my a good morning. Otherwise....it was me.

The run was fine. It was a rolly course, as it is around here. I managed to do 2.88 miles in 37+ minutes. Not too bad. I really just wanted to get a run in for the week. I am under 10 miles for the week, but that goes up next week. We could call this a roll back week.

Off to Saugatuck, MI in the morning. It is Mark's and my anniversary weekend. I plan a run, and we'll see how that goes.

Charlie

Hot Laps

This week is an odd one to try to run, but trying I am. Yesterday Mark and I headed to the track for a short run. It was warm when we got there. The track is behind a local middle school. The track is rubberized, and it looked like it could be recycled materials, which is good.

I didn't want to be out too long, and Mark hasn't run in about a year. A long run, especially after a long run the day before would be too much. Off we went.

I felt good on the run. I was not setting the world ablaze, but with the sun out in force, pushing it really was not an option. My focus was on my form. I watched my shadow. I learn alot from my shadow. I see how my form is. I see how my weight is looking. I looked, and things were looking good. Would me shadow lie? I think not.

The total miles was 2 miles. No, that isn't a long time. It was just important to get out.

Charlie

Movin on the Monon

Today Mark and I headed for the Monon Trail. He took the bike, and I took my running shoes. The goal was to go out for an hour. Mark took off on his bike, and I went out for my run.

The Monon was busy with people running, biking, skating and walking. Good to see folks out enjoying the nice day. One cool moment though didn't involve a person. I was looking down the trail, and a brownish blur leaped across the trail. It was a deer. So sweet to see, but I was worried it would get injured from all the bikes around. Still, it was very cool to see it.

The run itself was great until the cool breeze died down, then it got warm, and I got slower. Still I was happy to be out and happy to be pushing myself to run for an hour.

Mark biked for over 8 miles in that hour. I ran 4.45 miles. Not my fastest, but with the heat, I think it was fine.

This is a busy week, and Mark and I go away next weekend. I need to figure when I can run this week.

Charlie

Carmel Marathon - One Story

I always find when it comes to a marathon, the story is not just the running, but who is running, and the great stories associated with the run. Today was the Inaugural Carmel Marathon, in Carmel, IN. I work in Carmel, so I led a cheer section along the route near our store. All week we have told folks we would be out there. One woman wanted to be sure we did something for her son - Andrew.

Andrew is 16, a good kid I have helped many times. I knew he was training for the marathon, because he would come in the store, and we would talk about what it would be like for him. Yesterday his mother brought him in to buy a shirt, and to talk to me some more about what the day would be like.

She saw we had cheer cards for people to create, so she started working on one, as I told Andrew what he could expect as he ran. I gave pretty typical advice, but one thing I told him was he would appreciate someone cheering for him. He smiled that,"Yeah, whatever you say smile."

His mother though wanted to know more. She was going to follow him on a bike and meet him at various spots. I told him this race would not be like a major race where thousands come out. He should feed off any cheering which comes his way. I told her if she was going to designate a spot to meet, make sure she is there, or it can wreck the runners head, wondering where his people are. She understood.

Finally she finished the sign. It said, "Go Andrew!!" She handed it to me, and told me she would not be at mile 15(where I would be), but could I wave this and cheer him on. I took it, and made sure to ask what pace he was working on, so I would know when to look for him. He was gunning for a 3:50 finish. Great!

Today after the 3:50 group went by, I could see Andrew in the distance. I got out the sign, and I began waving it, and yelling his name. Soon my co-workers joined in, and cheered him on. He smiled from ear to ear. He got what I told him, and it pumped him up.

Later in the day his mother came in to the store to tell me how much my doing that meant to him. She asked if we still had the sign. We did. She took it home. I somehow think there will be a frame involved.

Andrew finished in 4:20, so slower than he hoped, but I told him this is the benchmark now. He was taking it easy. His mom asked if there is anything she could do for him. I said, "Yes, feed him anything he wants. He earned it." I told her to have him come in with his medal.

I love the marathon, and the people who run it.

Charlie

Early Morning Run

I got up early, as the sun was coming up, and off I went on a short run. I headed down 96th St. and decided I would crank up the speed a bit. This part of the road is a bit rolly, so I wanted to tackle it. Tackle it I did.

Negative splits were the order of the day. I went out in over 16 minutes, and got back in 15:28. My overall time was 31:41. That's a good run.

What was nice was seeing other runners out there soldiering on the in very muggy weather. We have been in August like temps here in Indiana, so running early is the best option if you are headed outside.

My mind was clear today - I am doing this now for Sabrina as well as myself. I have goals both running wise, and fundraising wise. In the end though, I want Sabrina to be proud of her Uncle Charlie.

Charlie

The Road to Portland Has Begun

Four months today I will toe the start line of the 2011 Portland Marathon. I have already started training, and it is going well, as I slowly build my miles and time. I haven't run a marathon since the Indianapolis Monumental in 2009.

My PR is 6:41 at the Monumental. I am gunning for another PR, and feel I can do it. I am getting back into shape, slowly but surely. As of yesterday I have lost 8 lbs, and and am at 236 lbs. I won't be in my ideal shape in October, but I will make great strides towards it. I would like to get close to 225 lbs on marathon day. My eating is much better as I track what I eat. That had helped me a great deal.

As you all know I am also fundraising for NDSS. Please consider donating to this wonderful organization, as they do great work for people with Down Syndrome and their families.

www.crowdrise.com/runningforsabrina

So in addition to the training I will run a 10k in July and a 1/2 marathon in August.

So the road to Portland begins - the journey is going to be great.

Charlie

Moving Along for 4 MIles

When I lamented about my slower 4 miler the other day, I took a look at how I run, and thought about it. Yes, I needed to relax a bit. I did that today for my 4 miler, and it worked. Today's track run was 49:01. I relaxed and I moved better.

I had the music up and going, and I blocked the world out. I really needed to block out the world. Sometimes the day to day grind gets to you. Running, as I have said many times is a chance to get away from the world when you need to.

Nothing is wrong. No drama. I just felt like I needed to block the world out today - mission accomplished.

It's good to run.

Charlie

Running With a Purpose - NDSS

Steve Runner on his great podcast "Phedippidations" has talked for years about running with a noble purpose. Typically this manifests itself with people running for a charity. This is something I rarely do, because when I do it, I want it to be important.

In the past I have done AIDS runs which raised a good amount of money, but I have not taken on fundraising at the marathon level. I toyed with it when I was hoping to run the Boston Marathon this year. Since then I have looked to see where could I make a difference.

Some of you know I have a wonderful, sweet niece named Sabrina. Sabrina is a funny, energetic, delightful ball of energy, and has Down Syndrome. The road is not always easy for person with Down Syndrome. There are many challenges they face at the personal and societal level.

The National Down Syndrome Society(NDSS) works to ensure better lives for people with Down Syndrome and their families. Here is the mission for NDSS:

"The mission of the National Down Syndrome Society is to be the national advocate for the value, acceptance and inclusion of people with Down syndrome.

The National Down Syndrome Society envisions a world in which all people with Down syndrome have the opportunity to enhance their quality of life, realize their life aspirations, and become valued members of welcoming communities."

NDSS' activities include:

• Shaping and advocating for improved public policy, increased public resources and services for people with Down syndrome.

• Working in partnership with our affiliates and other support organizations.

• Improving educational opportunities for individuals with Down syndrome.

• Advancing basic, clinical and applied research.

• Implementing a national public awareness strategy.

In addition to helping people with Down Syndrome, NDSS is a resource and advocate for their families as well. I am in awe of my sister Anne. She has done an outstanding job making sure Sabrina has a happy and loved life.

I want Sabrina to have the chance to accomplish some wonderful things, and have a bright future. I am so glad to know this wonderful organization is out there working on her behalf, breaking down stereotypes, and showing the world how valued people with Down Syndrome are.

By raising money and awareness via running the Portland Marathon, I feel I can do a small part to help Sabrina's future.

I have created a website where you can donate and support NDSS.

www.crowdrise.com/runningforsabrina

All donations are welcome. My goal is $1,000. Whatever you can give is appreciated.

I will keep you all posted how I am doing.

Thanks,

Charlie

4 Miles and Working It

Today was another 4 mile run. My goal was to run 45 minutes t0 50 minutes. Mission accomplished I ran the 4 miles in 50:10. The longer runs are feeling better and better to me.

I ran with music today, listening mostly to dance music. I wanted upbeat, pulsing music to run to, and I felt good running to it.

What I have noticed, and I alluded to it last week, when I try to run fast, I seem to slow a bit. I think it is the way I am trying. I notice I tense a bit, and feel stiffer if I try to "run fast." Again, I have to go back to the easier it feels to run, the better I run, the faster I run.

How do elite athletes do it? How do they make themselves go faster?

Anyone know?

Charlie

When You Think of Time....You Know

As I have been slowly getting back to loving running, one of the things I noticed in my most recent run was, you know when you think about how to go a bit faster, then you know you are getting it back.

Case in point.... I ran 4 miles yesterday. On Sunday I ran 4 miles in 49:49. Off I went. My first mile was 12:32. Ok....I can live with that. My second mile though, I went fast - 11:14. Yes, you read that right - 11:14. So now I am thinking, "Man I could really get moving." Of course what I did was back off the next mile, and pushed too hard in the last mile. I ended with a run of 50:05

That is stil good, but what did I do right and what did I do wrong? On the fast second mile, I relaxed. I let my body go, and I found my stride was so much better. What went wrong was, I backed off too much in mile 3, and in Mile 4, I felt like I was forcing my body to do something it didn't want to do. I was pushing, when I should have relaxed and lengthened my stride.

Lessons are always being learned in running.

Still to me, I was enjoying the work I was doing on the run, and now I know I am getting back mentally where I want to be in my running.

Charlie

Bring on da Heat

No, this will not be about the NBA's Miami Heat. This will be about running in the heat, which is what I did yesterday. It was about 90 degrees as I headed out on a 30-35 minute run. I took a bottle of NUUN with me, and off I went.

The only thing blazing about the run was the sun.

Some things to remember when you run in the heat. First, take it easy. Don't run at full speed. Slow it down. Second, hydrate, hydrate, hydrate. Water, Gatorade, NUUN, whatever the the drink of choice is, drink. You need to replenish often in heat like this. Third, maybe don't do a full long run. Unless you have a marathon in the next month, cut back a little. Heat stroke is not worth being foolish in the heat.

So did I enjoy my 35 minute run? I did. I was just glad to get a couple of miles in.

I have a feeling that was my taste of what is to come this summer run.

Charlie

My Fitness Pal

For the last few weeks Mark and I have been logging what we eat on a website called My Fitness Pal - www.myfitnesspal.com . This is a site where you can keep track of how many calories you take in each day. You track your exercise and weight as well.

It would be easy to just use it as a calorie counter, but it's more than that. It breaks things down by how many nutrients I am taking in. I think that is an important piece of the equation as well.

My "goal" each day is to take in 2030 calories. My personal goal is to come in under that by a bit. I understand I will have days I am over, but by in large I have done a good job keeping the calories in check.

Once you enter a food, it tells you how much calories you have taken in, but you have to be honest with it. Don't just assume you had 1 cup of something. Chances are, you had a couple cups. :-)

I encourage all of you to look at the website.

I find it is helping me stay honest in one I am doing fitness wise.

Charlie

Feels Good

Today was a good day. I ran 4 miles. I headed to the gym, and I ran 4 miles. Why is it after running longer distances does 4 miles seem like nothing. It felt like nothing today. That's a good thing for those who don't know. :-)

This was my first run after the 1/2. I wanted to go 4 miles, and by golly I did it. 49:49 was the time. So how did it feel? Well earlier in the week, my blister from the race broke, so my heel felt a tad tender, but overall I was fine. The gym was pretty empty thanks to the holiday weekend and the Indy 500.

Thoughts during the run? I really did not think of anything. I just focused on what was ahead of my during the run. I wanted to be sure I kept a pretty even pace. I mostly stayed in the 12:30 pace area. The last mile was 13:10. That's ok though.

I want 4 miles to be my pace as I begin my marathon training. I think it is just enough of a run to push, test, and succeed.

Yup - a good run.

Charlie

Recovery Workout

The first run or workout after a race is always a tough one, because you want to do what have been doing, but you know your body is not there yet. I took a cautious approach to yesterday's workout - I cross trained.

My first 10 minutes were on the lateral trainer, a butt kick to start the workout. Then I did some resistance work for about 20 minutes. I did the lat pulldown, seated leg press, and pec work. After that I did about 10 minutes of the elliptical. Finally I walked at a brisk pace for 1/2 a mile.

I worked up a good sweat, and there was no pain in my body. I felt terrific. Now I not only look towards my next run, but also the start of the marathon training.

On to Portland!

Charlie

What Ifs

What ifs are a terrible thing to me. These are the scenarios people play, especially when something life altering happens and the game goes, what if...

There are various versions of this came such as: if only you..., Do you have what would have happened if..., and would coulda shoulda.... I try not to play those games. In the past I have played, "what if I had not spoken to that guy, then I wouldn't have been raped," or "If only I had gone to a different school my life would have been different," and "You should have lost weight sooner."

In my running the big what if is, "What if I hadn't been born with clubbed feet." Would I have run better, faster, stronger? That, and all the others are useless games to me. I have face too much adversity in my life to play them. They wreck your head.

Something I have never written about, and hardly talked about is my hearing. 7-8 years ago I felt a hearing loss in my left ear. It felt like something was closing my hearing, and all I could hear was white noise. I was scared. I scared myself into doing nothing, because I was even more afraid of what may have been.

I think alot of us do that with health issues. We get so scared we don't do what we need to do. Mark has been urging my to get my hearing checked, and today it happened. The results are not good. I have severe hearing loss in my left ear. It is so bad a hearing aid would not do any good.

I was upset by this, but Mark was the one who said, "If only you had gotten this checked sooner..." Mark said nothing wrong, it's just I don't let my head go there. I have dealt with too much in my life to beat myself up over what I could or should have done. Now I deal with life as I know it.

I will speak to a specialist and see what if anything can be done. The audiologist gave me a list of things we could do, and I will read all the material.

My head is going through a lot of things trying to think about what this all means. All the thoughts though are on the future and how to cope. I can't do anything about the past.

Charlie

Geist Half Marathon

Yesterday the sun was bright in the Indiana sky as almost 3,000 runners set off on the Geist Half Marathon. This race runs around the Geist Reservoir in the N.E. Indianapolis area. I was running this with my friend Kris, who I have known since we went to Indiana University. It was her first half marathon.

The course is two things: beautiful and hilly. Beautiful indeed. There are woods, the water, the stately homes. Hilly, oh man there are hills. There is a 933 elevation change on this course. To a guy who has typically run in flat Chicago, and has biomechanical issues, this was a challenge.

There was a challenge of another kind for Kris. At mile 2.5 almost disaster struck. Kris stepped on something. She quickly sat on the side of the road and took her shoe off. She stepped on a nail. Seems there were several on the road. We got a police officer to pull the nail out of the shoe. With her foot ok, we continued.

The first 6 miles of the race was very manageable. It's rolly and gradual. I enjoyed this part of the course. It was also well shaded. Turning at mile 7 the hills really begin. Mile 8 to 9 is the steepest uphill climb. Uphill seems to never end. I power walked those hills. Running was not an option.

Mile 10 to 11 was rolly, and I was walking and running. Mile 11 I smelled something horrible - cigars. There was a group of folks running with beer in hand and cigars in teeth. YUCK! The smell made one woman ill on the course. It just pissed me off. I hate cigar smoke. And really, who smokes and drinks during a half marathon?

I let Kris go at mile 6, and off she went. I was too slow at that point. I had no problem sending her off. I had a problem not being able to use my IPod, due to my sweaty hands.

The latter part of the course was facing the sun. Temps climbed into the 70s. Yes, I was hot. I was also grateful for the wonderful volunteers who provided water and Gatorade. Medical crews were also out with ice cold Gatorade. It was all appreciated.

Mile 11 I felt something on my right heel I had not felt since my very first marathon - a blister. I could feel it burning and growing. I kept going.

Mile 12 and picked it up, and was running a bit more. As I crossed over the water towards the finish line I ran faster. As I got close to the finish line, I heard the crowd chant, "Charlie, Charlie!" Never experienced that before. It was very cool and it pumped me up.

I finished in 3:27. Not a record by any means, but for the hilly nature of the course I'll take it.

I saw Kris at the finish area, and we hugged. I was so proud of her. She finished in 3:03. Very good for a first half.

My thought on the race was it was one of the most beautiful courses I had run, but I would not run it again. The hills were too much

Charlie

So How Am I Feeling?

When I last posted I was hurting. Happy to say I am feeling pretty good. I have had some rest, anti-inflammatories, and ice. Today I cross trained. I think I am ready for the Geist Half on Saturday. I had been nervous about how I was feeling. Now I feel a bit more confident for the race.

Today's cross train was 15 minutes of the lateral trainer, 15 minutes of the elliptical walking towards a 7.0 incline, I did 3 sets of pec flys and 3 sets of leg presses. I felt very good after the workout. More needs to be done between now and October, but this is encouraging to me.

The half marathon will be a good starting point for me. It will give me a baseline for what I need to do this summer, as I head to the marathon in the Fall.

Time to focus on Saturday's race.

Charlie

A Fast Run...Ow!

Yesterday was a speedy run at NIFS. I ran for 45 minutes at a sub 12 minute pace. I felt good.....but.

I wore an old shoe during the day, one with a worn down heel. The result, I hurt my heel near the Achillies. Today I saw a PT. He told me it looked like I have aggravated the Bursa near the Achillies, so I have to take care of it.

I can still run the 1/2, but I may have to take it way easy. For now I take Ibuprofen, ice, and gentle massage the area.

OW it hurts.

Charlie

45 Minutes Closer

A week to go until the Geist Half Marathon. Yesterday I was 45 minutes closer to the race as I went for a good run at NIFS. The goal for the run was to work on holding pace. My first mile was 12:30, the next mile was 12:30, the third mile was 12:20. Overall I ran 3.56 miles, and my average pace was 12:30.

I think keeping pace is more of a mental exercise than a running exercise. The idea I had was to feel comfortable running at a certain pace, and just keep the comfort level going. Once I found the pace, I worked on relaxing. In this case I listened to music with a beat that was easy-ish for me. At that point, I kept telling myself to take it easy, that I had a lot of run to go. I think it worked.

I felt good at the end of the run, like I could have run some more.

Charlie

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