Counting Down to Marathon Day - 7 Days

Ok...so it is on the eve of 7 days, but close enough. I am one week from running the Portland Marathon. This is the week I really figure things out, stay calm, and don't do anything which will screw things up for next Sunday. No pressure.

First to decide is how much running to do this week. Usually I would say little, but I will run some 1 hour runs this week. The plan is to get up in the morning and run for an hour. Nice Fall morning.....sounds like a plan. I will do another 1 hour run a couple days later, and then nothing until race day.

Keeping motions in check is the next step. Nervous? Yes...but it can't get out of hand. I want to be as calm as possible on race day.

What's the weather? Well early reports show temps in the 50s, and the chances or rain are anywhere from 30% - 60%. I am planning for the 60%. As you know rain is my arch nemesis. I hate rain, and I hate running in it. So what do I do? I plan for it.

Today I got water resistant shorts, which I will test out tomorrow. I will wear a hat to hopefully help my vision. I have also ordered a water resistant jacket. Other than Body Glide the heck out of my body....not much else to do.

Last thing on the list - finish fundraising. I STILL have only $100 to go towards my $2000 goal for NDSS. If you can, please donate at www.crowdrise.com/runningforsabrina

Charlie

Cape Cod

This week I have been in Chatham, MA on Cape Cod attending meetings with New Balance. Yes, this is the view from my room. Running specialty dealers from all over the country have come here to meet with New Balance.

We have been shown the 2012 and 2013 shoes. We have seen the Fall 2012 apparel. We have also met with the folks who design all of these.

It is easy to come away from meetings like this with a "drinking the KoolAid" feel. the honest truth is I like what I see New Balance doing with the upcoming shoes, and will be happy to bring them out to customers. Many thanks to my bosses for allowing me to come out here.

On the running side of things, I have run two very short runs, up and down the hills of Chatham by the water. It is stunning here, and I have loved running here. My legs and feet may not forgive me though.

Now I focus on next week's marathon. I will be counting down the days.

In the meantime....I am enjoying one last evening on the Cape.

Charlie

The Week in Review

This was a big week. I ran 4 miles, 12 miles, and then I got sick.

Yes, I have a cold. As you all know I HATE being sick. But I will freak out about that in a moment.

I ran 4.8 miles on Monday, and it was a wonderful run. The 12 mile run was my 3 hour run, which was actually a 2:52 run. I felt very good after the run. Usually I am stiff and sore, but no....not this time.

Am I bothered by the fact that will be my longest run will be a 2:52? Yeah, but I can't stress about it. The running and training was what it was, and I will deal with it. What bothers me more is this cold.

I had planned a run for tomorrow before my trip to New England this week, but we will have to see if I can beat it back a bit to run.

Did I mention I hate being sick? Ugh!

Charlie

3 Weeks Until Marathon Day

Three weeks from today, I will have finished the Portland Marathon. Originally today was going to be a 3 hour run. That got changed for a number of reasons. In the end I ran one hour on the Monon, and it felt great.

Overall I ran 4.8 miles. I felt strong during the run which is important. The 3 hour run will be done middle of this week.

During the run I thought about several things. I thought about moms like my sister who raise kids with Down Syndrome. I can only imagine the challenges involved. I have nothing but admiration for Anne, and other moms I know like Claire and Heidi.

I also thought about what the course will be like for the marathon. In future posts I will detail the course, and share my thoughts about how I will tackle them.

In the meantime I am really pleased with today's run.

Charlie

It's Fall!!!

I joke this time of year that I wait for Fall weather all summer. I'm not a fan of summer, so when the temps being their plunge to the 50s and 60s, I am in heaven. Yesterday was the first Fall run of the season.

I got to the Monon Trail mid-morning, pointed myself north, and off I went. It was wonderful outside. In the shady part of the trail it felt like the low 50s, in the sun, it felt closer to 65 degrees. I could not have been happier. The leaves are already hinting of color and in some cases are falling.

The run itself was great. My goal was to go for over an hour, which I thought would be around 5 miles. It took my 1 1/2 miles to get into a groove. Once I did, I felt great. I ran past the Monon Center, and kept going North. I made the turn around by the Japanese Gardens, and headed back to my car.

Totally miles for the run - 5.3. I ran it in 1:10:39, which turns out to be around a 13:10/mile pace. My body felt good. There was no stiffness or aches.

People were in a good mood on the trail. Must have been fellow Fall lovers. Many people waved or said hello. I think a couple of them were my customers. All in all a really good run as I prep for a long run this weekend.

Charlie

23 Days.....

As we get closer to marathon day, I wanted to give an update on the running. I think it's going well. Wednesday I ran for 4 miles and felt great. Today my plan is to do 4-5 miles and see how that goes. My body is not hurting, though I am very leery of all the people around me who are getting sick. Keep the HELL away from me with your sickness.

I was asked the other day if I will be ready. Here is the great unknown - I don't know. Here is what I believe. I can do 26.2 miles. Can I do it like I have in the past? Doubtful. I just know I can do this.

Time to get ready for my run.

Charlie

Listening to the Body

The body is an amazing thing. It can tell us when it wants to do something, and when it doesn't. Runners are also amazing. They have this uncanny ability to not listen to their bodies, and push on. When that happens, injury typically happens.

Today I was feeling a bit stiff as I started my run. I changed my goal immediately. Instead of going for 4 miles, I decided I would stop when my body told me to. That happened at 2.5 miles. Nothing was wrong. I just know that after a longer run like the last one, my body doesn't snap back. Never has. So I pulled back, knowing I would run another day.

To be honest I don't always like listening to my body. Today though, I didn't mind. Portland is 27 days away, and I want to be sure my body is taken care of before the big day.

Charlie

30 Days....Long Run on the Monon

In the little time I have left to train I went for a 2 hour run. I covered 8.1 miles today. My pace was 14:19/mile. This is around the time I would like to have for the marathon.

The run felt good. The Monon already has leaves falling. Looks like it will be an early fall. I felt good, and I wanted to be sure I did not push too hard. I wanted to keep it steady, and I was pretty close to an even pace.

Of course the two things in my head were Portland and Sabrina. Both my running and fundraising goal are so close. Can't believe it will be over in 30 days.

Charlie

Trip to the Ortho

Today I went to see the Orthopedic specialist my doctor recommended. Most of my youth was spent in Dr. Dingley's office, and it was always a miserable experience. If the appointment was at 2, I usually saw him at 3:30 or 4:00. He was not a pleasant man, very sterile feeling and looking.

This was the man my parents entrusted to help me walk as normally as possible. He had me go through braces on my legs, orthopedic shoes(which are not cool when you are a kid), and I had to undergo a surgery which radically altered my right foot. I will tell you, I was never 100% convinced that surgery did anything.

So as I waited for Dr. Patel to come in, I flashed back to all those horrible times. I especially remember Dr. Dingley telling my I would not be able to walk when I was in my 60s.

Dr. Patel could not have been nicer. I explained the pain I had in my foot a few weeks ago, and he explained that yes I do have Arthritis in my foot, and the pain was a nerve. I had stretched my foot pretty bad and it triggered the nerve pain.

We talked about my running. Yes, I can keep running. Three times a week is fine. Water running is a recommended cross train. He wants to keep an eye on how I do after the marathon. He doesn't think orthodics would help me at all(good). He also told me my suspicions about how the surgery in my teens probably did not do much was right on. He indicated it was probably the best they could do then.

So all is go for Portland...I just have to get the runs in.

Charlie

32 Days.....Planning the Marathon

As I am getting ready for the marathon, I am paying more attention to things like the course map, and the video tour. I have no experience running in Portland, and I want to be ready.

The course is mostly flat. The rolly nature of the course due in part to the bridges that need to be crossed, but the elevation change is not substantial. As I look at the elevation map I see bumps, but I have to realize those are not hills. The beginning of the race rises to 150', then goes down. Once I get to mile 17, I have gone back up to 140', then it is a gradual decline to mile 26. Yes, you go up a bit to the finish, but it is nothing substantial.

So how do I make this race manageable. A lot of a marathon in mental. The running/walking will happen. It's how you train your brain for the long distances. I have decided to take the race in 4 mile increments. That seems like something I can wrap my brain around.

I am also targeting a slower pace. I felt good after the Geist Half Marathon, because I never went too fast. I stayed even until the last few miles when I began to slow. I felt so good after that race(heel blister aside).

Can I PR in this race? Well I am sure my head will go there, but practically, I am not shooting for that. I am in it to finish it.

Now all I have to do is hope it doesn't rain in Portland.....yeah!

Charlie

"Portland, Portland, Portland"

Today I ran the track at NIFS and got 4 miles in. This was a good run. I was zipping around the track. Well I was zipping for me.

I try to have a mantra in my head. Today that mantra was, "Portland, Portland, Portland." Yes, I am focused on this marathon. I have been studying the map, looking at the elevation, and trying to plan how to run it.

During my run, I imagined myself at various miles along the route. I slowed as I "ran through mile 16." I picked up the pace as I imagined the finish line. So I ran the whole marathon in 4 miles today. LOL.

I felt good, better, than I have lately.

Charlie

Odd Season

As the clock winds down to the start of the Portland Marathon, I am struck at just how odd this season has been. On a daily basis I help people with advice, selling them the gear they need, and being supportive. At this point I know all the rules of training. Oddly enough....this training has gone nothing like that.

Instead it has been a start and stop healthy/non-healthy training. There has been one thing though that has come back, and the joy I was lacking is back. I am loving the running. I am loving the lacing up the shoes and going out. The passion I felt was missing is back.

What happened?

I think the atmosphere I am in has been a better one for me. While being in Indiana has been hard for Mark, I am loving it. I am loving the quiet I had not had for a long time.

My job allows me to be creative with what I want to do.

Those things have made me more positive in general. So how does that affect my love for running? It has gotten me out the door, because I am in a better place. I was trying to make the running do something for me. It wasn't organic. I needed to have a clearer head to appreciate the running. I am feeling that now, and I want to run everyday - I just can't run every day.

Looking forward to this week's running.

Charlie

13 Mile Week

With today's run I have run 13 miles this week. I'd say that was pretty good after a two and a half week layoff. Today I ran 4 miles at NIFS. It was a solid run. I felt pretty good. I thought about going longer, but to be honest, I didn't want to push things. My goal for next week will be longer runs, and a bike ride or two to cross train.

Charlie

Slow and Plodding

Yesterday I hit the gym to run. I would describe it more as a plod. Still think having a very slow run, and by slow I mean 14 minute pace, is good for you. The marathon isn't about speed, it's about endurance and patience.

I was patient during the run. I listened to the iPod, which I don't always do. I listened to Steve Runner talk about happiness on Phedippidations. Great podcast.

My body felt ok. Still feel like I am coming back after not running for a long, long time. Then again, maybe 2 weeks is a long time in the grand scheme of things. I wasn't achy, just felt a bit stiff.

On the track some very speedy folks zipping on by. I let them. I'm getting better at people lapping me. I think this helps mentally, because I know when I'm in a race, it does irk me as people go by.

So the pace got slower as I did the 5 miles. My last mile was a 15 minute mile. As you know that is very slow for me. My overall pace was 14:01/mile. For the marathon I want to be under a 14 minute pace for a majority of the race.

Another run is in the books, and the countdown continues to Portland.

Charlie

Counting Down

The days until the marathon are dwindling, so are the training opportunities. Clearly the training took a HUGE hit with my foot hurting. I am good for now, and as long as I feel good, I am running. That's all I can do. I can't dwell on the fact the training has not gone according to plan. I know what I need to do to PR in the marathon, and so far the runs I have been able to do are getting me there.

Today's goal is to run 6 miles or 1 1/2 hours - whichever comes first.

Charlie

4 Miles in Return

Yesterday I nervously headed to the Monon for a run. My goal was to go for 30 minutes, and if things felt good, I would go a bit further. I did some stretches before the run. My right foot was feeling a bit stiff, but no pain. It also helped I took some Ibuprofen in the morning. Off I went.

My biggest apprehension was taking the first step. How would it feel? It felt great! Still stiff, but no pain. I began to run in earnest. My pace was not fast at all. How could it be after not running for over two weeks. I was keeping things in the 12-13 minute range.

I go to the Monon Center which is a 1.5 miles into the run, and I thought I should go on. I went another 1/2 mile, then I turned around and began the run back.

It felt damn good to be out there. People were saying good morning. I was smiling. I was enjoying the run. My mind was not concentrating on anything other than where I was at the moment. It felt wonderful. The weather was warm, but not hot. Of course it helps to run in the shade.

This was a terrific return to my running. Now I have to look at it as training. Portland is 48 days away. Obviously I can't train like nothing happened. So I have to re-think how I will do this. My goal over the next few weeks is to be able to get to a 4 hour run. That is going to happen slowly, but I will get there.

A good accomplishment yesterday....on to the next run.

Charlie

Degeneration

I have written many times about the difficulties I have running. Today I was reminded of just how difficult it is. I went to the doctor in order to find out why I have been in pain.

In short, the doctor doesn't know, and I am going to see a specialist. I did have to have some X-rays on my right foot, and I got to see quite a bit. I need to learn more about the operations I went through when I was young. My right foot looks like no other. Things have been fused, the shape is all odd.

What I learned today though is the bones have suffered some degeneration. This is caused by the wear and tear I have gone through all my life. As usual I have stumped the doctor as to how I am able to run. He doesn't get it, and he doesn't want to be the one to tell me I can't run.

His advice today was to run when I feel good, and to not run when I don't feel good. Not the best way to train for a marathon. I think though my marathon days may be coming to an end. You don't know how hard that is for me to say, especially if you know all I have wanted to accomplish.

Time is catching up, and I have to figure out what I need to do to keep running. In the meantime I will see the specialist and hear what he has to say.

Charlie

Tomorrow - the Doctor

I have not run in two weeks, and I finally have an appointment to see the doctor about my foot. As usual I am nervous about seeing the doctor. This is important though, because the pain is not going away.

I have hated every moment I am not running, for many reasons. Most of all I hate the fact I'm not out there.

I have bought a bike last week for cross training purposes. Of course this led me to joke that I am a Speedo away from a triathlon.

I will update all of you about what the doctor says.

Charlie

DNS

In running there are two terms which runners hate - DNS(Did Not Start) and DNF(Did Not Finish). Of the two, the latter is the worse - in my opinion. Over the weekend I was supposed to run the Little Miami Half Marathon. I didn't. I had a DNS.

Over a week ago, I injured my right foot, between the big toe and the second toe. It has hurt quite a bit to bend my foot. In the end, I could tell it was better than it had been, but running on it was a NO! So I didn't run. I did see the course, and it was beautiful. A tree lined trail, similar to the Monon. I wanted to run it very badly.

What has really bothered me more is that I have not been able to run for 1 1/2 weeks. This puts me behind in training. So I think I need to see the doctor. This terrifies me, because it would kill me if I can't run.

DNS is not what I want in any race, but if it means I need to be better for the next one, then I am ok with that.

Charlie

Almost Decision Time

My right foot is not getting any better. It has moments where it is good, but then the sharp pain comes back. Ibuprofen and a massage helped, but that won't be totally available to me on Sunday in Ohio. I still have a day to decide if I will run this race. I just hate this feeling.

Charlie

Sabrina's Birthday

Today my sweet little pumpkin turns 9 years old. Yes, today is Sabrina's birthday. It's hard to believe that over 9 years ago no one knew there would be this special little girl in our lives. I remember how happy my sister Anne was when Sabrina was born. I also remember how sad she felt when we found out Sabrina had Down Syndrome.

That sadness turned into acceptance and love. Sabrina has been such a joy in all our lives. She brings a lot of energy, wonder, love and a bit a mischief to our lives. In short, she is like any other 9 year old. As a loving uncle, I am incredibly proud of her.

Sabrina is busy exploring new aspects of life every day. This summer she has taken swim lessons, and is doing very well. She has taken dance lessons, and after watching a video of her performance, I think we have a dancing star. Then again, I could be biased.

This little girl can melt the coldest of hearts.

I want a life for Sabrina that allows her to conquer new frontiers. I want her life to be happy and productive. The National Down Syndrome Society(NDSS) works very hard to make sure Sabrina, and so many like her, have a better life, full of opportunities.

www.ndss.org

As you all know I am raising money for NDSS in honor of Sabrina. Please consider donating towards my $2000 goal. I am so close to reaching it. Once I hit it, I am done fundraising, but not raising awareness of Down Syndrome, and the work NDSS does.

www.crowdrise.com/runningforsabrina

Charlie

Foot Pain

This week I haven't been able to run, it's depressing the heck out of me. I have some foot pain. The area where my right big toe bends hurts. It happened after I slept on the floor this past weekend, because we had company. I have been limping since.

I try to take it easy, but that's hard when you are on your feet most of the day at work. Today though is better than yesterday. I would just like to me ok, because I really want to run this 1/2 marathon this weekend.

Arrrgh!

Charlie

The Week Before

My running was pretty good last week, though I would have liked to have some longer runs in there. Schedule and life did not cooperate. I know there are people who are able to do all this training. Not sure what I am doing or not doing to make those really longer ones happen?

I'm not upset about it though, because my runs have been good ones, ones that helped me examine my form and pace. I know understand what I have been doing on in previous races. At least I think I understand. My pacing has always been about time and making it faster. I can PR, I just need an even pace. I run better with an even pace.

Tomorrow I am doing a longer run, and I will put this to the test.

Charlie

This Close

The fundraising for NDSS has gone better than I expected. I have hit the $1000 and $1500 marks. Now I am aiming for a final goal of $2000. I am THIS close. As of this writing I have raised $1,670. I am so thankful for the tremendous generosity of people.

If you have not given yet, I encourage you to do so at www.crowdrise.com/runningforsabrina. For information on the wonderful work NDSS does, please go to www.ndss.org.

You can also read my interview with Jordana Stern from NDSS on this blog.

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-1.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-2.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-3.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-4.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-5.html

Thanks,

Charlie

My Brother

August 8 is always a difficult day in my family. It's the day we lost my brother David. David was my older brother. He was one of those kids you would think came out of a 1950s family sitcom. He as a good guy, well mannered, funny, well liked, played sports, and was idolized by his younger brother.

We lost David on this day in 1968. He as 16 years old. He was electrocuted from a lightning strike. Yes, it was an incredibly horrible accident. I was 5 at the time. My parents were devastated, and never fully recovered from this. I had to grow up very quickly.

My memories are vague, but here is what I remember. I remember a teenager who always had time for his little brother. We played. He would put my on his shoulders. David was well over 6' tall, so I touched the ceiling.

I remember mom taking me to some of his basketball games. He was very athletic. He would also golf and fish. I wish I had had his skills.

Losing him was so hard. Very hard. My parents were never the same as I indicated. I won't go into details, but if there was ever an episode which changed lives, this was it.

I wish I had gotten to grow up with him. I wish we had more time to play ball, go to games, pal around. I wish he could have done on runs with me. Who knows I might have even beaten him in a race or two.

He left us way too soon.

I thought about David on my run this morning. He would have been 59 this year. Not a day goes by that I wish he was still with us.

My run felt heavy today, and I am sure it was because I was feeling down about the day. Still I always feel his presence, and I know he watches me. Just as I cheered him on as a kid, I hope he is cheering me on while I run.

Charlie

Journey

As regular readers know, the journey is what is important to me in running. I thought about this yesterday on my long run. I started with the mantra in my head, "Journey." As I ran I began to reflect on my running past.

I thought about my first 5K - a Halloween themed race, where I ran for 45 minutes. I thought about my sister cheering me on at my first half marathon. I remembered that feeling of emotion when I finished my first marathon. I also thought about three wonderful kids who ran with me at the finish of my last marathon.

The journey is running is more important as the destination. Goals are set, but when one is met, you move on to the next one. Those series of goals make up the journey of your running life. My running journey is beginning to take a different turn. Yes, I am still running the races I want to run, but I look at my running differently.

Speed is not my focus, endurance is my focus. I want to run for the long haul. Yes, I would love to crack 6 hours at a marathon, but it may not be by speed alone. It's maintaining my health, making sure I am running the runs I want to run, and pacing myself which will get me where I want to go.

I have been running now for 7 years, and I want to make sure I am running for the rest of my life.

Charlie

Running Envy

I have run 6 miles over the last two days. Monday was on the track, and yesterday was on the Monon. In both cases, I watched others around me run, and as usual I got caught up in a bit of running envy. Running envy?

In this case, running envy is when I see how natural some people make running look, and I can't achieve that. There is a nice ease to some people's running that I just can't do. As many of you know, with my foot issues, running is not something I naturally do. I have to work at it. I've seen me run. Trust me there is no ease, nice flow, or effortless movement. That is what I wish I had.

I run with a short stride and I look very stiff. I can't kick my legs up. I do try to lengthen my stride, but it still looks and feels choppy and labored.

I know you're thinking, "Charlie at least you can run, stop complaining." Gotcha. Still when I see someone looking like they're floating by......

Charlie

Creating Opportunities to Succeed

When it comes to training or weight loss, sometimes it's easy to set ourselves up to fail. The challenge is to create the opportunities to succeed. This week I spoke to a woman who came into my store, who had never been in a running store before. She was looking for a heart rate monitor. We talked about why she needed one, and I learned she was in Weight Watchers and had just come from the gym. Evidently the gym experience had not gone well.

The woman thought she was taking a bicycle class. What she didn't understand was she was in a spin class, and from what it sounds like, a pretty advanced one. Now I am talking about a woman approaching 60 who had not done a lot, if any exercise in her life, tackling a spin class.

I asked her why she took it. She explained that she thought everyone would just ride for an hour to music. She said she wanted to quit, but she was determined to finish the class, which she did. Now though, she didn't even know if she really wanted to go back to the gym.

I told her that the class just wasn't for her....yet. I suggested she go back to the gym and tackle some things she could do. I talked about the treadmill, the Elliptical, the stationery bike. She liked the idea of those. I also told her not to be afraid and ask a trainer how to use any of the machines. They are there to help.

She told me she felt silly in the class, like somehow she just did not belong. At this point I told her that she shouldn't feel silly, she just did not create an opportunity to succeed. She had never taken a class, didn't let the instructor know she was a newbie, and got depressed from it. It's experiences like that, that keep us from going to the gym. I advised to take baby steps and find the things she could do, and master those.

She smiled, and told me I was right. I could even see her straighten up a bit. She asked if she could come back for more advise - anytime.

I thought about her on my run yesterday. I did a 1 hour 5 mile run. When I felt like stopping the run, I thought about how that would not be an opportunity to succeed, so I pushed ahead. In fact my last mile I clocked 10:48 -phew!

Charlie

How to Pace

I thought about this alot today as I was on my 45-50 minute run. I knew I would get 4 miles in, but I wanted to think about how I pace myself. I think this question vexes many runners. There are a couple ways I have tried it lately.

Without music, I focus on my breathing. I listen for how I am breathing. The more labored, then I know I am too fast. If I can repeat something over and over again like numbers, a phrase, or something else, I find I start hard, but sooner, rather than later, I have a rhythm going, and my pace seems to fall into place.

The old adage is if you can't carry on a conversation while you run, then you are going to fast. I have had some pretty fast conversations, but seriously, I think there is some truth to that. The problem is, when I am having the conversation, then I am going too slow. So how do you speed up, and maintain the conversation pace?

Thoughts?

Charlie

$1500

Yesterday I reached my second goal in my fundraising quest for NDSS - $1500. The woman who got my there, I knew in high school. I took her to the prom our junior year. I'm sure when my sister reads this she will smile a funny little smile. There is a story there, but that's for another time.

Now that I have hit $1500, it would be easy to stop, but I know deep down I want to raise more. I don't know if I want to change my goal on the website. Does seeing a goal met keep people from donating? I hope not. Yes, I would like to raise $2000 for NDSS. So I still encourage people to give. This is such a worthy organization, I don't a number on a website to prevent people from donating.

www.crowdrise.com/runningforsabrina

Charlie

Baby Steps

Training for a marathon is baby steps, which can at times be frustrating. You have to slowly build your miles, at the same time you are up against the calendar. I thought about this during today's 1 hour run. I actually ran for 1:01:40, and completed 5 miles.

To the average non-runner, 5 miles seems like a marathon. To runners, it's another step on the way to 26.2. This run was pretty good. Once I finished 3 miles, I thought, let's do another mile. After 4 miles, I thought 5 was a must for today. Mission accomplished.

I thought about how I need to increase the miles, but feel frustrated because the work schedule is not consistent and not always the most marathon training friendly schedule. Still I find time to run 3 times a week. I wish it could be more.

The half marathon is less than a month away. My next goal is to run 10 miles. I know if I can do the 10 miles, then I can do the 13.

Baby steps.

Charlie

A Gay Moment - Running Shirtless

I normally don't have a gay moment on this blog, but I have been thinking about this post for a long time, so for the next few moments, I am going to be gay about running.

There is one thing, and really only one thing I like about summer - shirtless guys who run. Oh wait, let me be clear - good looking shirtless guys who run. There is something very hot about a guy running without a shirt on. I don't run shirtless. Then again, I don't consider myself hot. I'm sure Mark does, and he would love for me to run shirtless, but I will spare the world that sight, unless I somehow wake up tomorrow with pecs of death and six-pack abs.

A body in great shape needs be to be seen....not covered by technical fabrics. "But Charlie," you might ask, "what about women?" HELLO....this is my gay moment. Women need not run shirtless. You may also wonder about skin cancer. That is why god created SPF100 sunblock my friend.

No....good looking men were meant to run in the summer without their shirts. Now, for the guys who are a bit saggy and running shirtless - PLEASE put your shirts back on. If you are a man who needs a sports bra - don't run shirtless. If you are a man who jiggles like JELL-O, put the shirt back on.

I am being superficial on this? Oh yes... oh HELL yes! HELLO - GAY MOMENT HERE!

So here's to summer....may the Greek running gods be shirtless.

:-)Charlie

Note: The above message was meant to be humorous. No shirtless men were ogled during the writing of this post.

90 Days

Today I am 90 days from the Portland Marathon. Thought I would give a bit of an update.

I feel I am on track, or at least back on track with my training. I ran 3.124 miles yesterday at the gym and felt great. I know I need to run more outside, but it is in the 90s these days, and miserable. Who really wants to run in that?

For my long run this week, I will be working towards about 90 minute run.

For my fundraising efforts for NDSS - I have passed my initial goal of $1000. As of this writing I have raised $1,297 for NDSS. I am thrilled, and have decided to create a new goal - $1,500. Would I like to raise $2,000? Yes, but to be honest, I would like to raise much more. I know the time and effort involved to do that, so I will be happy to hit what I hit.

So .... 90 days out. I feel good.

Charlie

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