Goal for the Week

One of the things I notice I have lost over time is my flexibility. This is hindering my running, so I am making an effort to slowly add more stretching into my routine. I don't want to push hard, but I want to do something.

I feel stiff after a long run, and I know that with more stretching I can reduce that stiff feeling in my body. Eventually I want to take a yoga class, but for now, I think I need more stretching.

Ironic, because taking the time to stretch is something I hate doing. It just seems like a chore to me. So I have to find a way to make it seem less chore like.

Any ideas?

Charlie

The Meltdown

It isn't often you find an interesting race. When you do - embrace it. I did that today. The Meltdown is a small race in Shelbyville, IN. It consists of three 5Ks. As the race director said, "You paid for one and get two more for free." Here's the deal. You run the first race at 8am, the second at 9am, and the third at 10am. Since the race is in the middle of July, you can see where the meltdown occurs.

My friend Kris and I ran The Meltdown this morning. The race starts in a soccer park, winds its way around the baseball diamonds, heads through the county fairgrounds, around some houses, and back. Yup....this is a small town Indiana race. It had the feel of some runners getting together for some madness.

The weather was overcast, but humid. I'm sorry, I meant to say HUMID!!! Kris and I headed out with the pack. Fast was not our speed today. With the humidity I found it hard to breathe for the first couple miles. We did the first race in 41:55. Not my best time. Humidity, and running on some rocky paths slowed me down.

Next race things went well until we got through the fair grounds. I felt my left IT Band acting sensitive. I think part of my problem is I'm in shoes which are too old. New ones aren't coming soon enough. We walked more in this race. Our overall time for the two races was 1:30.

I melted down and sent Kris on her way for the third race. She had her fastest race, finishing in 39 minutes.

I wish I could have done more, but I was really worried about the IT Band. Still I feel I have goal for next year - run all three.

Charlie

Run Around the Track

This week has been brutally hot in Indiana. Temperatures everyday have soared into the mid to upper 90s. Options for running are either very early in the morning, later in the day, or at the gym. Yesterday I opted for the gym.

The track at NIFS was pretty empty, so off I went. The goal was to run between 45-60 minutes. I ended up running 50:07 - 4 miles. I was in the zone as I went around and around the track. I never felt labored during the my run, except when I hauled my butt to the finish. I felt good and pretty strong as I ran.

One thing I noticed, which I have noticed before, if I think about speeding up to reach a certain time, I actually don't do well hitting that time. My body actually tenses. Really how does Usain Bolt do this stuff?

My only question for the week, is do I fit in another run before The Meltdown? Or do I rest up for the three 5k meltathon?

Charlie

Running for One Who Doesn't

Running with a noble purpose means for some people that they are running for those who can't or don't. My niece Sabrina can run. I have seen her run. Can she run the distances I do? Not at this time. I don't even know if she comprehends running like that. So for this marathon, I run for her because she doesn't.

Today's run was 41 minutes total for 3.3 miles. I got the run in before the heat set in. As the sun came up, I could feel it getting warmer and warmer. I felt good out there. I continued my running easy, and telling myself that I needed to take it easy. As I took it easy on the road, I felt my legs felt like they were striding better.

I have a challenging run coming up this week, as I try to get back on track with the training. I am running The Meltdown next weekend in Shelbyville, IN. The race is 3 5K runs. You have to do the first one to run the next two. So my goal will be to complete all three 5K runs. As the day goes on, it gets hotter, hence the meltdown factor. Wish me luck.

Charlie

Running is Different

When I first started running, I wanted to see how far I go could. Later running was an exercise in seeing if I could do it faster. As my running has changed, I look at it a bit differently. Now when I run, I think about the quality of the run, and how well I am doing.

I thought about this during my run at NIFS yesterday. I ran 3.14 miles. The last few weeks I have been injured, with what I am not sure, but I was determined to run yesterday. My only thought was to go nice and easy. I did just that. Going at a relaxed pace helped me think about how I run, how I step, how I move. I felt like I was moving well.

Considering the odd pains I have felt in my left leg for the last couple weeks, I thought this was a really good run. My pace turned out to be 12:05 a mile. That is better than it has been. Of course what I have to realize is my run at the gym is totally flat, and my runs outside are rolly, hence the times vary.

While I train for Portland, I really want to focus on the quality of each run, and keep a relaxed feeling about me. I think this is working well, and I want to continue it.

Charlie

Bookin it on the Bike

Yesterday I rode the bike at the gym. This served dual purposes. First it was a nice cross train. Second it was a non-impact exercise while I am nursing the IT Band/knee.

I rode hard on the bike. I did 5 miles, and I poured it on. Sweat was flying off me. I believe I topped out at 118 RPMs. Is that good? It sounded fast to me.

I also did a 7 minute elliptical workout. That was intense as well.

Tomorrow I am hoping to run a little. Yes, I am off track at the moment, but nothing I can't get back to.

Charlie

Running with the IT Band

If you have had an irritated IT Band, then you know how much it hurts. I laid off most of this week, because it was bothering me. Yesterday though was a good day, and I headed to the gym to run. I figured the softer surface would help and not hinder.

I went at an easy pace. I averaged about 13min/mile. I ended up running 3 miles, and I felt fine. The area still feels tender, but not as bad as it was. So now I have to do some exercises to strengthen that area, while running. I am behind in my running, but I also know I should NOT make up runs. I can't. All I can do is run from here.

Charlie

This and That

Quite a bit to talk about.

I didn't run today, but that old nasty friend the irritate IT Band was visiting me. So I made sure I took it easy. I also worked on it at work with "The Stick." If you haven't used this product, it's a good one to have. It is a stick with rolly bars on it to work the muscles over and over. It isn't as painful as a foam roller, but it works.

My sister Anne visited over the weekend, and she brought Sabrina. I will be sure to share pictures soon. It was a nice visit. Sabrina is such a sweet girl. Of course, now then she is a bit stubborn, but what 8 year old isn't.

Her visit showed me a lot of things. First, I am even more determined to hit my $1000 goal for NDSS. The work they do is truly going to help her in the future. Second, I am in awe of Anne. She has a lot of patience and love. Being a single parent of a child with Down Syndrome can't be easy. There are challenges I cannot even begin to imagine. I know though Anne's resolve is strong. Sabrina has a wonderful mom in my sister.

I did manage to get in a 5k run this week. I felt good running through the cemetery near me. Of course now I am trying to figure what I did to the IT Band.

My big news came this week. I have been promoted at my store. I am now the manager. I can not tell you how thrilled I am that the upper managers and the owners have faith in my to make a go of this store. I have, in essence been in place for 6 months, but more as a manager in training. My formal training is over, now I get to put into practice what I have been toying with.

My friends in Chicago will understand how much this means to me, especially after my experience there.

So the week is a good one. Now I just have to work on this IT Band.

Charlie

Running for the Week

While I posted quite a bit on NDSS this week. I did run some. I ran 4 days, and I typically ran 2- 2.88 miles. I am a bit behind in the training, but this schedule just did not allow for longer runs. So my goal next week is to run longer runs.

Still I am glad I got to run. Today was just too hot. My goal was to run an hour at the track, but the weather was hot and so was the track. I really had nothing in me when I finished 2 miles. It was just hot. Other people on the track were wilting - never good.

Now I focus on next week's runs. Longer and stronger.

Charlie

NDSS Interview Part 5

Today is the last part of my interview with Jordana Stern of NDSS. Over the last week, we have learned some of what the National Down Syndrome Society does for people with Down Syndrome and their families. The answers to my questions only scratch the surface of what this organization does.

In today's post, Stern talks about how NDSS works with over 300 affiliate organizations around the country.

5) How do you help affiliate organizations around the country?

NDSS is affiliated with over 350 organizations that provide an array of benefits to help better service the Down syndrome community in their regions. We view our affiliates as equal partners working on behalf of individuals with Down syndrome, their families, and the professionals involved with their overall welfare. Services and programs at an affiliate may include: new parent support and education, family meetings, recreational activities, lending libraries, Helplines, regional conferences, training for medical professionals and educators, and Buddy Walks®. Some affiliates are large operations and some are small neighborhood groups; they perform a variety of services, though nearly all have a parent support component.

NDSS links its affiliates to the greater Down syndrome community. New and expectant parents and members of local communities are referred to local affiliates through our toll-free Helpline, email service and www.ndss.org, the most accessed and comprehensive Down syndrome website on the Internet.

Affiliates receive NDSS educational materials, NDSS bulletins, NDSS National Policy Center Action Alerts, affiliate messages, and are invited to join our monthly affiliate webinars. Affiliate webinars are hour-long presentations conducted online by experts on a variety of topics related to Down syndrome. Past affiliate webinar topics have been: Respiratory Concerns in Children with Down Syndrome, Sibling Issues: What Your Other Children Without Down Syndrome are Thinking, Universal Design for Learning, and the NDSS My Great Story Public Awareness Campaign. In addition to the presentation, the webinars include an open Q&A with the presenter.

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/runningforsabina

Charlie

NDSS Interview Part 4

Today is the 4th in a series of questions I asked Jordana Stern of NDSS to address. Today Stern talks about one important resource NDSS provides - the NDSS Helpline

4) What is the NDSS Helpline? Who is it for, and how does it help people?

Through its toll-free helpline (800-221-4602) and email service (info@ndss.org), NDSS receives more than 10,000 requests a year for information on Down syndrome. The professionally staffed Goodwin Family Information and Referral Center responds to questions from parents, professionals, self-advocates and other interested individuals.

A trained NDSS representative is available to respond to email inquiries and phone calls between the hours of 9am and 5pm ET, Monday - Friday. The Goodwin Family Information and Referral Center is supported by a translation service that can be accessed in over 150 languages and publishes brochures and a new parent packet in English and Spanish.

www.ndss.org

www.crowdrise.com/runningforsabrina

Charlie

NDSS Interview Part 3

This week has certainly been an education on this blog. This week's focus is on the National Down Syndrome Society(NDSS). As you all know I am raising money for this organization in honor of my niece Sabrina.

Jordana Stern, Communications Associate for NDSS has answered a series of questions I asked about the organization and how they help people with Down Syndrome. Yesterday she broke down the different programs they focus on. Today we are looking at one of their most visible programs - "My Great Story."

3) What is My Great Story?

The My Great Story (MGS) public awareness campaign seeks to fuel a new way of thinking about people with Down syndrome by celebrating their accomplishments and achievements. Through sharing stories written by self-advocates, as well as their family members, friends, colleagues, teachers and many others, the campaign sheds light on the abilities of people with Down syndrome. The MGS online storybook has several sections in which participants can choose to share their stories, including family, friends, hobbies, education, travel, sports and several others. A holiday section rotates throughout the year and features stories that are relevant to the month or season. All are invited to join the campaign by reading the stories in the collection, and commenting and voting on their favorite submissions.

The MGS campaign was created pro-bono by NY based Ad Agency, Pedone. After 14 months of market analysis the Pedone team developed the MGS campaign theme in an effort to educate both those with a personal connection to someone with Down syndrome and the general public about the advancements and achievements being made by people with Down syndrome. The online story book was developed by CT based Interactive Agency York and Chapel, who spent over 12 months developing the user friendly technology, sophisticated design and esthetics. Two of the stories in the collection, The Public Speaker, by self-advocate Sara Wolff and The Traveler, by self-advocate Sujeet Desai, were made into print ads for the campaign that were shot by photographer Zachary Scott. TV Hosts Meredith Vieira and Nancy O’Dell, Actor John C. McGinley and Actor and NDSS Goodwill Ambassador Chris Burke joined in as well by staring in 30 second PSAs for the campaign.

The MGS campaign has garnered strong visibility in a profound timeframe. To date, over $6 million has been donated in national and regional ad space and services. The campaign has been seen by over 225 million people across the country and featured in media outlets such as Allure, Fortune, Glamour, Newsweek, Self, Time, USA Today, Vogue and Wired, among other noteworthy outlets. The My Great Story campaign has attracted other types of media as well, including placements in airports, bars, checkout counters and hospital patient and waiting rooms.

For more information about My Great Story and NDSS, please go to www.ndss.org

Please consider a donation towards my $1,000 goal. At this writing, I am over 40% of the way there.

Charlie

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