A Slow Build

One of the reasons that I backed off the half marathon and ran the 10K a couple weeks ago was my running was not ready for a half. So with my limited time to run, how do I get ready? Slowly building time and miles. My shortest run up until a few weeks ago was 3 miles and anywhere between 40-45 minutes running time. Now my base run is 4 miles or almost an hour on the road.

My run yesterday on the Monon felt good. My previous 4 miler had been over 57 minutes. Yesterday's run was over 55 minutes. So clearly I was a bit faster. I don't want to focus on fast right now though. My focus is on getting road time and miles in. I think that works better for me.

Better times can come with time. If I had 5 days a week to run, I could hone in more on the speed of my runs. For now I am content to work on building miles and time. As we get older, and I bet even those speedy masters runners will tell you, you have to take more time to get ready. Age has a way of doing that. Your body needs more time to be ready. It needs a slow build.

Since I don't have a half marathon quickly coming up, I can take more time with my running. It looks like I won't get 4 half marathons in this year, but I can do at the least 2, at the most 3, and that is fine. My body appreciates that.

Charlie

Running in a World of Masters

The word "master" has many definitions. One of them is...

"one that conquers or masters."

In the world of running a master is anyone over the age of 35 who runs. Those who run races regularly know there are age groups, and some get pretty competitive. I have a friend in Chicago who will only enter a race he feels he can win his age group.

For the different age groups there are records at the national and international level. For instance in my current age group 45-49, the 100 meter dash record is 10.72 seconds. That is about one full second slower than the current world record held by Usain Bolt. In the marathon, 2:26:58 is the current record for a man 45-49, for a woman it's 2:30:51.

Yes, some of the old timers do pretty well. And just so you know you can do this as you get older here are the American marathon records for the 65-69 agree group: Men - 2:42:49, Women - 3:33:08. Those, no matter what you run, are pretty impressive times.

The good news as you get older is you stand more a chance of winning or placing in your age group. Who knows, by the time I am 90 I might have a world record in the marathon. I checked, it's around 6:58 for that group.

Today's New York Times has a feature on Kathy Martin, a masters runner, who is breaking all kinds of records for her age group. For once, this is a piece I really like, and it does a good job talking about masters running, and how you can achieve goals, even you start running later in life.

http://www.nytimes.com/2012/04/02/sports/runner-kathy-martin-60-is-speeding-through-records.html?hp

I think the important thing to take from this post is that we can still be active, and we should be active as we get older. We can still accomplish things. While not all of us can set records, we can set goals, and work towards those.

Charlie

Talking Barefoot

Barefoot running. It's an interesting term, but with books, marketing and shoes geared towards it, the running consumer is not 100% what it is. They hear this and that and they want to try it. But what is it?

Many of us have heard of the book "Born to Run" by Christopher McDougal. His book develops the idea that ancient man, when he was hunting and gathering ran with a more mid to fore foot strike so he could chase of run from animals easier. As shoes were developed the heels of shoes promoted us to be heel to toe strikers. He cites research by Harvard University to back up his thesis. He also throws a lot of blame at the major running shoe companies like Nike.

A few years ago Vibram introduced the Five Fingers Shoes. They are credited with bringing the barefoot revolution to the masses. From their website:

Wearing FiveFingers for running, fitness training, water sports or just for fun will make your feet stronger and healthier—naturally. And while we do love our Vibram FiveFingers®, we don’t believe it is the only footwear you will ever need. There are many times when you need the protection and security of a shoe or boot. Like all things in life, there is a balance, andVibram FiveFingers® provides a healthy alternative to traditional footwear.

On a weekly basis, someone talks to me about barefoot running and minimal shoes. As I talk, I do my best to find out how much running they are doing, what kind of surface they run on and do they have injuries. These are important. I will also tell them, because most are mistaken, the minimal shoe is not CHANGING how you run, it promotes a different kind of foot strike, but will not make you run better or differently. Your change in running form comes form you.

Not understanding this is what gets people in trouble. Here is what Vibram advises:

- Listen to your feet! Switching to Vibram FiveFingers® from traditional shoes is a transition that may take time. For some, it is a matter of weeks, for others months, and for a few it could be a year or more. Much is dependent on your foot type, the activities you’re using FiveFingers for, and the amount of pronation you experience. The progression will ultimately be worth the wait, and your foot and body will be stronger and better off for it. The answer lies in your inherent foot and body biomechanics and the condition of your muscles. Just remember, improving the skill of those muscles then practicing and using those muscles in Vibram FiveFingers® will increase both endurance and strength. This will have profound beneficial effects on your body and wellbeing. Listen to your body.

- Stop if your arches or the top of your foot is hurting, or if anything else hurts! Remember to transition slowly to FiveFingers in order to build strength in your lower legs and feet and to minimize discomfort. An adjustment period is normal, and any discomfort should decrease after a week or two of use. When running in FiveFingers, sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.

-Stop and let your body heal if you experience pain. Sore, tired muscles are normal; bone, joint, or soft-tissue pain is a signal of injury.

-In the beginning, remember to carry your traditional footwear in your hands as a backup. If you need to stop in the middle of a workout, you can put on your cushioned running shoes and continue with your activity.

Vibram is being sued by people complaining that the Five Fingers Shoes do produce the health benefits the company claims. I really hope this lawsuit is tossed out, and someone can explain to these people that this kind of shoe is not for everyone. Let me repeat - it is NOT for everyone. You can run minimally in any kind of shoe.

If you want a more minimal shoe, and you wear a pretty stable shoe, begin to bring down the level of stability in your shoe. If you get a minimal shoe - SLOWLY introduce it into your running. I recommend walking in them for a couple of weeks, focusing on the mid foot strike.

There is nothing wrong with wanting to change your form, just know the work and effort comes from YOU and not the shoe.

On a sad note, Ultra Marathoner Mich True has died. He was made famous in "Born to Run" under the name of Caballo Blanco. He ran with the Tarahummara tribe in Mexico that McDougal writes about. He created the Copper Canyon Ultra Marathon, and was a legend in the ultra community. He was found in New Mexico on a trail after missing for several days. Sad news indeed.

Charlie

Watching the Runners Go By

During the training program I coach, I have, from time to time, the honor to head out on the trail and provide water or Gatorade for the runners. This morning I headed out with Gatorade in the jug, and I camped out on the Monon Trail.

Of course anyone is welcome to have something to drink. We don't limit it to just those running in our program. What is fun to do is watch the runners go by. Sitting on the sidelines, watching, gives you some interesting perspectives on running.

There are the gazelle like runners. This morning, these were the high school boys and girls, out for a workout. The weekend runners is the person who may or may not run on a regular basis, but they head out for a run on a Saturday. These folks look like they are pouring all their effort into this one run. Moms and dads go by with strollers or dogs, or both. Older runners are running with the determination that they want to do this as long as they can.

The runners in my program are a mix. I gave all of them some encouragement. I chatted a bit with a couple of them. One woman and I have agreed that when we die, all our running medals are coming with us. I think this will make me the Jacob Marley of running. One woman talked about how she won't run the Mini now that her son has backed out, but she loves running with the group, and always appreciates my words to her.

Watching these folks, how can you not fall in love with running? Greeting each person with a "Good Morning" is a way of life on the running trail. The head nods, the friendly smiles, the camaraderie, really show you how special running is.

This is the kind of experience which reminds me why I love running.

Charlie

I Need MO Cowbell

I love Cows! I think just about anything involving a cow is funny. I collect cows. I have thought cows were funny since the day first read about cow tipping. One of the funniest movies I ever saw was "Top Secret" starring Val Kilmer. It's a combination Elivs and Nazi movie from the makers of "Airplane." There is a scene where two resistance fighters are disguised as a cow and break into a Nazi prison. Funny.

For those who like their pop culture references more recent - Saturday Night Live has a classic skit with Christopher Walken, about Blue Oyster Cult's recording of their classic, "Don't Fear The Reaper." In the scene the recording is constantly being stopped because Will Farrell's character is playing the cowbell in a raucous manner. Other band members object, but not producer Walken. The classic line is, "I gotta a fever, and the only prescription is more cowbell."

When I first started working in running specialty I was asked if I had seen the SNL skit. Nope. Gasps all around. I was quickly educated, and was told it's a running thing. When someone is ringing a cowbell at a race, you are supposed to yell that you need more cowbell. I don't get it, but it's funny.

When planning my races for the year, I stumbled across a race that tickled my Bovine Funny Bone - The Mo'Cowbell Half Marathon. The race takes place in St. Charles, Missouri, just outside of St. Louis.

www.mocowbellmarathon.com

This race it all: a 13.1 distance, a relatively flat course, cowbells. Yup everyone gets a cowbell, runner or spectator. They try to set the record for most cowbells rung. Now really who wouldn't want to run this.

I'm registered. It will be my fall half marathon, and I am really looking forward to it. If you want to run a race which involves cowbells...look no further.

Charlie

Running and the Media

One of my running pet peeves has to do with the media. When I day media, I don't mean Runner's World or Running Times, I mean the day to day media. As a rule the media ignores running unless there is a major marathon going on, or its the Olympics, or when there has been a death at a marathon.

Sports writers are not necessarily athletes; sort of those who can't write kind of thing. Phil Hersh of the Chicago Tribune likes to take shots at Ryan Hall. Ryan Hall is one of this country's best marathoner. While it's true Hall hasn't won a major marathon, or an Olympic medal, he is an amazing runner. Hersh bashes Hall for not winning a major. What he fails to understand is that running is not like the NFL, NBA, or other professional sport. Who we expect to win a race, doesn't always win. There are too many variables in running. As someone who has run many a race, you can only deal with what the day has for you. You can be perfectly trained, and someone out runs you at the end, or you trip on someone's foot, or you miscalculate a pace. What if it rains that day? Too many variables.

The New York Times, as it gets closer to the NYC Marathon puts out articles on running, which drive me nuts. A couple years ago they wasted newsprint on an article detailing how those who run 5+ hour marathons are not really running them. On this blog, I ranted and raved for quite a bit of time on it. I felt the writer did not understand what those of us towards the back of the pack are doing or accomplishing. Only citing a running coach who backs their ill informed position is not very good reporting in my opinion. There should have been some balance.

The other big news is when someone dies during or after a race. All of a sudden questions are raised if the average person should be running a marathon. I find these articles poorly researched and sensational. While it's tragic when someone dies at a race, it is not the race's fault. The runner has to take some responsibility. Most races have a check off on the registration that you are healthy enough to run a race. The man who died in the 2007 Chicago Marathon had a heart condition and probably should not have run that day(in that heat). Reporters made it seem like the marathon and weather was the reason he died. Blaming the race is not correct in this case.

Maybe these reporters are runners and run races, but they don't write like they do. Maybe some Runner's World writers need to offer their services to the mainstream media when big races approach, then we could get more sensible reporting.

Charlie

Enjoying Spring

Today was my first run since the Holy 10K. A bit creaky in the feet, but off I went this morning. I was in Carmel running on the Hagen-Burke and Monon Trails today. It was an ideal day. Sunny in the 60s, and a bit of a breeze. Yes my feet were still a bit stiff, but once I got going things went well.

It's so nice to see the colors coming for Spring. The green leaves are coming in, flowers are popping up. Nature has said goodbye to Winter, and hello warmer days. There are the days I like running at the gym, but there is nothing like being outside in the world, and seeing everything.

People on the trails were in good moods. Lots of moms and babies out there today. There were the occasional runners and bikers too.

Today's run was 4 miles. That's a good follow-up to the 10K last weekend. About to plan my next race, and it helps to be out in the world to get me head sorted on which one to do. I'd like to do one around the first of June. I know it will be warmer then, but I want to get a half marathon in before the heat of Summer gets here.

A good run, and a good day.

Charlie

How I Select a Race

I go through a pretty involved process to decide the races I run. I spend hours online looking at race websites to see which ones I would like to run. So what exactly do I look for in a race?

Distance - This seem obvious, but it depends on when I am running, and how I think training will go. For races like half marathons or marathons, I plan far ahead, or as far ahead as I can. This way I can have a training schedule in mind. 5K-10K are more spur of the moment.

Course - How flat is the course? I can't do hills or trails, no matter how appealing they sound to me. So I look at course and elevation maps. The Holy 10K gave little info, or I would have known part of the course was on trails. Now I know for the next time.

How many? - Is it a big or small race? If I am going to do a 20,000-40,000 person race, it better be a long one. Thousands running smaller distances makes it tougher to spread out on a course. I don't want to be bunched up in a 5K. Also....is there a chance I would finish last? If so....I won't do the race.

Time Limits - some races have course time limits. If it is a pace I can realistically do, then I'll sign up.

Location - I would not run a race in Kansas. I want to run in a place I really want to see. No offense to the good people of Kansas, Nebraska, and most of the South, I just don't want to run there.

Weather - Chances are I won't want to run a marathon in July or August. Shorter runs are ok in summer, but not longer ones. Also...I don't want to run in rain or snow. Yes - I am a weather wimp.

Medal - Is there bling? I like races with medals.

Now I know this is not a scientific method, but it has worked for me.

Charlie

Shoes....and Their Color

I'd like to continue the shoe discussion that I started last week. Previously I talked about the life of a shoe. This week's topic covers the more cosmetic aspects of shoes. On a daily basis I hear various comments on the look of a shoe. The most common phrase is, "Does this come in another color?"

What I am about to say may rankle some of you, but so be it. I have to get it off my chest. IT DOES NOT MATTER WHAT COLOR YOUR SHOE IS!

Phew....I feel a bit better already.

You should all know that for starters I think almost all running shoes are pretty ugly. I learned though, the function of the running shoe is not to be pretty. It's to get you from point A to point B. If the shoe is green, it doesn't indicate how it will feel for you as you move through space and time. If the shoe is purple, it won't help or hinder your marathon running time. In fact, and this is a promise, at mile 20 of the marathon, the color of your shoe will be the LAST thing you think about.

Yes, shoes come in various colors. In a running specialty store, you are pretty much given one color for a six month period. Then the next color comes in. Some companies make two colors for the six month period. Nike spoils everyone by making a bazillion colors a day. Ok, that is a bit of an exaggeration.

There are people who find a shoe that fits so well, and can help them with whatever is bothering their running, but will walk away from a shoe if the color is not just right for them. My inner voice screams at these people.

I don't want to seem heartless. I understand the desire for a pretty shoe. I am a gay man after all, and there is a time and place for style. I just don't think it's on the road or trail. You can still get cute and pretty clothes. I like a dash of color in my running shirts. But I know that for the next few months my Brooks Dyads have red in them....and I live with it.

So color conscious people, please have an open mind, and focus on how the shoe feels. Don't worry, if your shoes doesn't come in pink now, it will soon.

Charlie

Post Race

One of the harder things I endure with running is the pain associated with longer distances. Arthritis is no fun, but after a race, I am sore and stiff for a good day after. I'm used to it by now, but I don't like it. What I really don't like is when people notice the limping of the slowness of my walk. I suppose it's vanity, but I don't like attention on it.

One of my co-workers told me one day, "Gee it must suck to get old." I replied, "No it sucks to be in pain." Big difference.

So why do I put myself through this if I know how I will feel. The benefits of the running outweigh the pain I endure for a day. Heck, this was only a 10K. Can you imagine the pain I go through with a marathon? OUCH!!

Still, I know this means my longer distance days have a limit. I am trying to hold off as long as I can, but I know it's out there. Limitations of the body suck.

Charlie

Holy 10K Report

There are mornings when you get up, look out the window, and tell yourself you have to run right then and there. This was one of those mornings, and the good news was I was running - the Holy 10K. For those who have never been to the University of Notre Dame, let me tell you, it is the quintessential college campus. Lots of Gothic looking buildings, with plenty of green spaces. Throw in a famous stadium, and you have a great setting for a race.

The weather was ideal. Temperatures were in the upper 50s with fog, so it was humid, but not bad. Spring was in the air. The campus was beginning to burst with green.

Mark, Friday and I got to the campus early. We hung out with the runners and their family/loved ones. As the half marathon got closer, we were treated to the greatest college son

g of all time - The Notre Dame Victory March. Members of the band were on hand to perform, and of course the Leprechaun was there to cheer on the runners. Most people were there to run the Holy Half Marathon. About 160 folks were running the 10K. The half marathoners headed out, and soon it was my turn to toes the line for the race.

Soon we were off. I was pretty much the back of the pack, but didn't care, I was happy to see the sights of the campus. The course weaves around the various buildings, athletic facilities, quads, and two lakes. The volunteers were friendly. The fellow runners were friendly. I have to say it was the friendliest race I have ever run.

I was clearly an older member of the group of runners. This race is a campus fundraiser, so most of the runners of Notre Dame

students. That didn't deter me from running.

I was typically running with this one woman, who was walking more than running. We traded places, and both looked to each other when the course was not marked well, so we would figure where to go. We didn't speak to each other until about mile 5, but we were aware of each other the whole time.

The biggest surprise on the course was when we went around the two lakes on campus. The path around the lakes is crushed stone and mud. Yup...we were off-roading. I wasn't prepared for this, but I was game and enjoying the lovely scenery.

At one point I came around a bend, looked to my left and saw a scene just like this....

I was in awe. It was one of those scenes you would think you would see in a movie. I wanted to stop and take it in, but that would have killed the momentum I had.

It was around the lakes that the lead pack of the half marathon came up to me. So many of the runners commented that I looked good, and most said, "Keep it up!" You have no idea how big a boost that is when your energy is sagging.

My running was pretty good. I was keeping under 14 minutes up until the lakes. The mud/stone combo slowed me down. Prior to the race I told Mark I would be happy if I ran 1:30. As I got out the lake area, I felt I had that time in my grasp, so I was able to pick up speed.

Through the faster pace, the semi-regular high fiving I was doing with volunteers, I got to mile 6, and told myself to just go! I picked up speed, and was energized by the crowd at the finish line cheering and yelling. I finished in 1:31. My prediction was good.

I loved everything about this race. I especially loved the fact I didn't have to do another lap today, but maybe next year. I highly recommend this race. The campus is stunning. The volunteers are fun. The fellow racers are friendly. Best of all - it's at Notre Dame.

Charlie

The Trip Home

Tomorrow I will be running the Holy 10K at Notre Dame. You all know by now that I am one of the world's biggest Fighting Irish fans. Notre Dame happens to be in my hometown of South Bend, Indiana. This will be my second race in South Bend. The first, the Sunburst Half Marathon, was my very first half marathon, with a finish on the 50 yd line in Notre Dame Stadium. This race will run around the charming campus, but not in the stadium.

I have been to South Bend just a few times since I moved when I left for college in 1981. The city was once a vibrant industrial town, with car and tire makers their homes there. Most notably, the old Studebaker plant was there. South Bend was on a decline when I moved. When I have gone back, I see lots of vacancies where business used to be. To be fair, I don't live there, so I don't know what the current business climate is like. I just know what it used to be.

Growing up, I didn't like South Bend. All I wanted to do was leave it - and I did. I found the town boring. I didn't feel like I belonged. I most likely didn't belong.

Now I am going back, and I see things a bit differently. Time has a way of doing that. I will show Mark and Friday places I used to haunt. We'll see the old neighborhood. We will visit the cemetery where my mother and brother are buried. There will be some emotions.

Still this visit is about the race. Originally I was going to run the half marathon, but I am not there yet. I could do it, but it would be physically painful for me. There will be other half marathons. I am hoping to come run it in under 90 minutes. There is a chance of rain - my arch enemy. Most of the runners are Notre Dame students. Who knows, maybe I'll win my age group. HA!

Charlie

Shoes...and Their Life

A fairly typical scene for me is someone who comes to me and asks if their shoes still have life in them. It is pretty common for me to hear the following, "You know since I paid over $100, these shoes last me years." I have to tell people everyday that running shoes do not last for years.

Here's the deal.....

The life of a shoe can range from 3 months to a year. Most typically I tell someone a shoe's life is 6-8 months. There are a lot of factors that go into the life of a shoe. The runner's weight, how often they run, do they use the shoes as everyday shoes, the types of surfaces they run on, the kind of shoe, and many more factors determine the life of a shoe.

Here is something else to consider. Shoes are made with oil, rubber and foam. These are not indestructible resources. Look at the tires on your car. They don't last the life of your car, they need to be replaced as you wear them down.

I work with people who have had the same pair of shoes for years, and tell me they hate running because of the pain they deal with. A new pair of shoes can go a long way to getting rid of the pain.

The elephant in the room is the cost of shoes. I understand that paying $100-$150 twice a year can be costly. Yup...I get it. I also get that if you suffer from physical ailments the health care costs will be substantially more. Physical therapy, orthodic insoles, doctor visits all cost more than the pair of shoes.

Now I know you are thinking, "Charlie, you work for a running store, so you get shoes pretty cheap, but what about me?" I do, no doubt about it. My recommendation is if you have a pricier shoe, put a little money aside for shoes. I do that, even if I am paying less than the average runner. It's my running account.

The fact is running is still one of the cheapest sports out there. The equipment is minimal, and the benefits to your life are so amazing. It's all an investment.

Charlie

World Down Syndrome Day

World Down Syndrome Day is celebrated on the 21st day of the third month of year to symbolize a third copy of the 21st chromosome in Down syndrome. This year is especially exciting as is it the first year that the date is officially recognized by the United Nations! One of the highlights of last year was my involvement with the National Down Syndrome Society(NDSS). Raising money to raise awareness and programs to assist people with Down Syndrome and their families, became particularly important for me as I ran in honor of my youngest niece Sabrina. Through the generosity of family and friends, I raised $2000.

Today the United Nations is having a conference on Down Syndrome as the world comes together to work on issues which will help millions of people worldwide. Last month was the annual Buddy Walk lobbying effort in Congress, to promote programs which help Americans with Down Syndrome.

This week as you go on your runs or walks, I am asking each of you to dedicate that run to wonderful people like Sabrina. Think about how you can make a difference. Supporting NDSS is one way. Volunteering with Special Olympics is another. Maybe volunteering in a special education class?

Thanks,

Charlie

Nice Kid

I work with a lot of kids this time of year - track season. Most kids are ok, the parents sometimes though.... There is one kid in particular I like. He comes in every couple of weeks just to look around and ask questions. Yesterday he came in to look at Nike shoes, which he never wears.

He told me he will be running for Wake Forest next fall. I knew he has considering Wake, IU, Duke, and Clemson, so I was curious where he would go. Most high school runners I have met seem a bit cocky, but nice. This guy though is genuinely nice, well mannered(as I sound like my mom for a moment), and really has a good head on his shoulders. It's refreshing to see a kid like this.

I spent about 45 minutes with him as he tried various shoes. He talked about his running this season, and what he hopes to accomplish. What threw me was he asked about my running. Most kids couldn't care less about my running, but he remembered I ran Portland last fall, and asked how I was doing running wise. I let him know the Holy is coming up this weekend, and I may end up doing the 10K. He listened and seem interested.

In the end, he bought nothing, but he did what so many runners do....talk running with their running store guy. Nice kid.

Charlie

New Shoe Run

For a runner new shoes are like getting a Christmas present. When you get them and take them out of the box, you get a little thrill, just like you were opening that one gift at Christmastime you knew would be awesome. On Friday my new shoes arrived, and yesterday was my first run in them.

Most runners know that shoes last on average 6-8 months, depending on how often the are used, the surfaces you run on, weight of the runner, etc.. I am a bit different. The most I can run in a pair of new shoes is 3 months. Because I supinate, the outside of my shoes wear very quickly, and I know be feel when I need new ones. I needed new ones about 3 weeks ago, but I got them now, and that's all that matters.

I laced up my new Brooks Dyads and off I went on a 4 mile run on the Monon. Because we have had temperatures in the 70s, everyone was out. It was nice to see the leaves beginning to come in on the bare trees. People seemed happy to be out. I even saw a flower or two.

The shoes were fine. Everyone will tell you about the feeling they get when they first run in new shoes. The cushion feels good. The support hasn't broken down. They're clean. Sometimes you even smile more when you are running in a new pair of shoes.

Now I am set for the race this weekend. I got my new shoes. I have my race plan in my head. I am keeping an eye on the weather. I'll get one more run in before the weekend. New shoes really help you have a happier perspective about your running.

Charlie

The Solitude of Smaller Races

This time of year in Indianapolis, runners get ready for the Mini Marathon. If you haven't run it, it involves about 33,000 of your closest friends all running 13.1 miles, including running on the track of the famed Indianapolis Motor Speedway. Every day I talk to people who tell me they love running in the race, because of all the people(I promise you it isn't the scenery).

I can do the mega-races, and have. I like the solitude though of the smaller races. I like the feeling that is just me and a few folks out there. Don't get me wrong, I enjoy the big races, but there is something nice about a smaller race. It feels more like a community of runners who just want to go out on their run.

In these races I can focus on my breathing, listen to my footsteps, take some time to enjoy looking around. I like the solitude. I don't have to listen to the group of people who are being loud and talking about what they did last week on vacation, or the highs and lows of the stock market, or whatever it is they are socializing about. Because I don't run fast, I hear those conversations for too long.

This is one of the reasons I am looking forward to the race in South Bend this week. There will be about 1,000 runners, mostly students, and it will be quieter and give me some time to enjoy the campus.

Ironically I am considering doing the Chicago Marathon next year. Talk about the reverse of what I just wrote. Chicago though is a different beast, and it is the one race which sticks in my craw(2007 still burns in my mind).

In the meantime, I am going to be running some smaller races and taking some time to enjoy the solitude.

Charlie

If It Isn't Fun...Don't Do It

This is the time of year I work with a lot of kids running in track. I ask them the same thing, "Do you enjoy running track?" Most of the time the kids say yes. Now and then I get the kid though who is clearly living their parents dream. I know this, because the parent is usually the one answering all my questions, and the kid is sitting there, not really wanting to even look at shoes.

I tell them running and track should be fun. I want kids to love running. I understand though that not every kid dreams of winning the 100m, or setting a world record. I know there are kids just happy to be in a sport and being part of a team. Woe to the kid though with the sports booster parent who is pushing their kid.

I spoke with a parent today who was telling me he and his son are working on lowering his(the kid's) mile to a sub 7:00 mile. This boy was 12. The entire time I worked with him, he never smiled. His dad was beaming and boasting about the 5ks and how fast the boy is.

I don't like it when parents push their kids in sports. It should be something kids enjoy. If they aren't enjoying it, they need to find something they do enjoy.

I think about this in my running. These days I am enjoying running. It doesn't seem like a chore. It's getting back to a place I want to run, and just be out there. Yesterday's 3.4 mile run was nice and easy. I felt good, happy to be outside.

I got a new pair of shoes yesterday, so I am looking forward to trying them tomorrow.

Charlie

The Next Race is Holy

If you know anything about me, you know about my love for the University of Notre Dame. As a kid I grew up going to the football games. My idol to this day is Joe Montana. My first half marathon ended on the 50 yard line in Notre Dame Stadium. I'm pretty sure I bleed Blue and Gold.

Next weekend if the Holy Half Marathon and 10K. Originally I was going to do the half marathon, but my body isn't ready for that. Instead I will run the 10K. The race goes through and around the campus. For those who haven't been to Notre Dame, it is a lovely campus. There is a lake, lots of trees, and cool gothic looking buildings. I'm looking forward to running this.

My body is comfortable right now with distances up to 7 miles, so I am good to do this one. I know the half would have been hard for me, and I would have gotten down on myself. So on to South Bend, where I will run with the ghosts of football past.

Charlie

The Shoe Guide

Every few months running magazines like to publish their shoe guides. You folks know what I am talking about. It's those articles where they tell you what shoe updates are, and how they might work for you. We all read them, and I loathe them

For someone in the running shoe business the shoe guide is something we roll our eyes about. We deal with the customer who comes in, sometimes with the guide in hand, and tells us they want this shoe, because they article says the shoe is perfect for them. Nine times out of ten - it isn't.

On a daily basis I work with people who think the following:

Overpronation is bad.

Overpronation means they roll to the outside.

They roll to the outside because their heel is worn.

They have a high arch or are flat footed.

Amazingly enough most people get their issue wrong, but they read these articles and assume if it worked for this person, it must apply to them. Again, it usually doesn't.

Pronation is what it is. Whether you overpronate or supinate, or are neutral, your mechanics are your mechanics. There is no judgement call on them.

Your heel is worn, because most of us heel strike, and that is the part of the shoe we wear down first.

Arches can play a roll in the kind of shoe, but it is not a given.

What is good about these articles is they expose people to shoes, the technology going into them, and how they can help some types of runners. What you don't know is the shoe companies pay big money to have those shoes reviewed. Have you ever read a review that was horrible about a shoe in Runner's World? Doubtful. Some reviews may not be glowing, but I have yet to read a review which said NOT to buy a shoe.

Take these reviews with a grain of salt. The shoe that will work best for you will be the shoe which fits the best, and feels the most natural.

Charlie

Marathons of Memory and Life

I read this article this morning, and wanted to share.

http://www.ou.edu/worldlit/03_2012/essay-robinson.html

The author talks about how running, marathons specifically bridge life, from the horrors of war, to a celebration of peace and reflection. I have always found running to be a way to handle the difficult times in my life. When I have been down, it is simply amazing how much a good run can turn things around, or help me put things in perspective.

Running metaphorically helps us break free from the burdens, problems and issues we have. The author makes an interesting point. We don't have races or runs at a funeral. That is not to say though we can't organize a memorial race for those who are gone.

Would be curious about your thoughts on this article.

Charlie

Reboot!

Welcome to the return of Running With Coffee.

I have been away from blogging for a while, as I was working through, not only some issues, but if I wanted to still blog. I do, and I thank you for your patience. I am starting up the blog and writing again. So you may wonder what has been going on since I last wrote....

Well I am felling better. I thought it best not to turn this blog into my personal bitch session. I know I don't like reading that, so why should you. I am ready to focus more on running and get back to sharing all things running with you.

To that end, I went on a 7 mile run today. It was an easy run, but I figured since I had not done serious miles(by serious I mean over 5 miles), I would not work on speed. To be honest, I can't do speed right now. I am not in speed shape. So for now, I am working on the miles.

I ran on the Monon Trail. It was a sunny day in the 70s - just a nice Spring day. It felt good to be in a shirt and shorts, and not layering with winter duds. Lots of people were out enjoying the day. I got the familiar nods from fellow runners. I always like that.

At the end of the run, I was tired, but not beat tired. This bodes well for me. I have the Holy Half Marathon coming up soon, but I think I will do the 10K instead. I am not in half marathon shape right now, but I know I can do a decent 10K.

Going forward I will be sharing more running things, and not just about my running. I want to make this blog fun, informative, and yes....about running with coffee.

:-)Charlie

Depressing Week

This has not been a great week for me. Cable issues at home have limited how often I am online, so I apologize for not posting sooner. I got my results from the testing I did at NIFS. I am very overweight. I believe I am in the obese category. I have to take some it this with a grain of salt, because this is not a doctor, but a series of tests which are rudimentary. Still it is disheartening.

I am also feeling down about what I am doing these days. I suspect most of this is because I am approaching 50. I am not feeling like I am accomplishing things. I have felt frustrated with the directions I am headed. Am I doing what I should be doing?

Yes, a run would help, but work is really hampering my running. It's funny, people assume you run a lot when you work in a running store....nope not true. You run less, or at least a good many of us in the business run less.

I am plotting out a running schedule for next week though.

In the meantime, I am trying to figure out my place in the world. Do I stay in the running business? I still love it, but I feel there are other things I want to do in life. Not ready to talk about what those other things are, but I would like to figure if they can co-exist with my career.

I am hating approaching 50....I feel down. Guess mid-life crisis has hit?

Charlie

Limitations

I have long written about the limitations I have with being physically active, due to issues surrounding my clubbed feet. Yesterday was another issue to overcome. Mark and I are having our fitness evaluated at NIFS, and in the course of the evaluation, you are asked to do various types of exercise. I wasn't able to do about 30% of them.

It depresses me, but I always try to see what I can do.

The trainer doing the evaluation was bothering me a bit, because she told me she would stop the activity if I "broke" the routine at all. So the first sign I couldn't complete an activity, she would stop me. I explained to her that I like to try all exercises thrown at me, and was wondering if she could see what I could do. She told me that wasn't how the test works. Understood.

During the course of the interview portion, she asked me activity questions. She and the intern present took notes, but from this I could tell who was listening to me. She asked me my goals. I told her I would like to be fitter, so I could run easier, and get better times in my races, and just better overall health. The intern asked me about my marathoning. We spoke for about 5 minutes about my races.

When it came time for me to do the run portion, the trainer asked me if I was, "comfortable running 1 mile." Both the intern and I looked at her oddly. I said, "I think I can do that." To which the intern said,"Would you rather run your 26.2 instead?" We both smiled, and the trainer looked confused.

The 1 mile run was a good one. Typically I run 6 minutes, and walk 1 minute, but since this was a test, I ran the whole mile - no walk break. I hadn't done that in years. I did it, and it felt good. I was upbeat when I finished.

Then the limitations set in again. The trainer had me do some more exercises I could not initially do. I got a bit frustrated and said, "I suppose this test is really about what I can't do." She smiled and said that wasn't the case at all. Still that was how I felt.

I get the results in about a week. From these results an exercise program will be created for me. I did "learn" something yesterday - as the trainer said, "You run pretty well." Uh huh.

Charlie

TRX is Not For the Faint Hearted

Yesterday morning at 6am, Mark and I were starting our TRX class. Two things I learned. First, not everyone shows up for a butt kicking. We were the only two in the class yesterday. Second, when you are the only two, the trainer has plenty of time to give you attention.

Christy is very nice, and very good at the class. She checks in to make sure we are doing ok, and advising us when we need to do something with the particular exercise we are doing. Exercising is tough enough, but suspension training really kicks you.

Christy made sure our extensions we extended, our jumps were jumpy, our lunges were lungier, and our squats were squatier. Sorry for the made up vocabulary, but no other words suffice. At the end of the 30 minutes my pecs, arms and shoulder blades were sore. I think Mark's legs we hurting.

TRX is tough. I am enjoying it, and I think it is an outstanding cross train, but it's not for the faint hearted.

Charlie

Sunday Run in Carmel

Winter has not been brutal in Indiana this year. You can tell, because the trails and roads are full of people running. I joined them today, as I headed out on the Hagan-Burke and Monon Trails.

My goal was to run 4 miles. I didn't care how long it took - sort of. So off I went. I got to the mid point in 28:05. So my goal heading back was to do negative splits.

I felt good during the run. There were a couple of icy patches, but I navigated those pretty well. Still I kept going. It was also windy in spots, so sometimes I had the wind in my face, other times it was pushing my back along.

I knew I was going to be close to negative splits on the way back. In the end though, I did the return in 28:17. No negative split this time, but I feel I was consistent during the run, and that was a good feeling.

Will try for a longer run next weekend.

Charlie

Speed Work

Hit the gym yesterday, and practiced what I read for older runners. Before I ran, I did 10 minutes of stretching and walking as a warm up. My run turned into speed work, as there were school groups in the gym, and the kids were all over the track. I went to the treadmill.

I have not done any regular running on a treadmill in many months, so I started easy. It didn't take my long to find my groove. I alternated between 4.5 and 4.7 on the treadmill. So my pace was comfortable, but could push it a bit. I did hit 5.0 a couple times; each time I did it for a minute.

I went 2.25 miles on the treadmill, and I was pouring sweat. I mean you could wring me out, and sweat would flow profusely. I felt great though.

Mark had a fitness evaluation done while I ran. We originally thought we could do it together, but was told one at a time. My time will be next week.

Good speedy run today.....next run is a long run.

Charlie

Older Runners

Running Times has an article this month which talks about older runners. By older, they mean between the ages of 37-80. As it turns out, I am in that demographic.

Two things jump out at me in this article. First is that we get older our running ability, specifically longer distances. The author says that our longer runs become shorter. No longer are we able to do multiple 10 mile runs. Instead we do shorter runs, fewer longer runs, and focus on being slower in those longer runs.

Second is we have to take more time to get ready to run. As it says in the article, no longer can we just start one a run like a high school student. Interviews with older runners show that there is any combination or warm ups runners do before going on their run.

After I got over the initial depression that I am an older runner, I saw that most of what the article says makes sense. I think I need to work on changing my mentality about my running, and understand that what I could do 6-7 years ago, is different now. So I may not PR in a half marathon, but I will continue to improve how I run a half marathon.

The overriding theme in the article is that older runners need to do what they can to ensure they will run as long as they can/want.

Charlie

TRX - The Second But Kicking

Today was class number two of TRX. Yes, it seemed a bit easier than last Monday, as I hope it would, but still TRX is a butt kicking class. In that respect it's similar to pilates.

I enjoyed the class, though it is obvious I have some things to master between now and next Monday. For instance, the exercises involving my feet in the straps is a challenge, simply because my feet don't like to stay in the darned things.

Back in the 80s there were ads for Soloflex, which had a hot young guy, with rippling abs and muscles. He would not sweat, but glisten as he did each exercise. And while I look nothing like him, my goal today was to glisten. We'll just say for arguments sake - I glistened. Still I thought about those ads, and how I would like to work out more like that. No, I don't want to look like him. Besides, when that guy spoke, it always sounded like a purse fell out of his mouth.

Good workout today....running kicks in this week.

Charlie

Humbled

I have written posts similar to this, but it happened again today, and I feel humbled. Today was the start of the Indy Mini Training Program I am coaching. People of all abilities and level of running/walking can be in our training program.

Today I asked who in the crowd had the Mini, and a group raised their hands. That group whittled down to one when I asked if anyone had run over 10 Minis. I also asked if we had beginning runners. One woman, in her 60s, timidly raised her hand, and I welcomed her with a $10 gift certificate to the store. She told the group she had not run previously.

Later the woman came up to me to get her t-shirt for the program, and we talked a bit. She told me she was doing this program and the race, because of a talk I gave at a Weight Watchers meeting a couple months ago. She told me I inspired her to run and to enter the Mini Marathon.

I am humbled that someone would take any inspiration from me. It's easy to think about what I do on a day by day basis as just managing a running store. In reality though we in the running business do much more than sell shoes. We offer encouragement, advice, expertise , and support. As it turns out we also offer inspiration.

I will do my best to coach her through this training and the race.

Charlie

Spring Season

The plan had been to run the Rock n Roll USA in D.C.. Yup that was the plan. Life changed things when Mark and I decided to get married. Now we are planning a wedding, and extra money has to go towards that. This changes how I decide on races this year. I need to stick closer to home for the most part.

I'm making a change to the first race of the year. I am looking at the Holy Half Marathon at Notre Dame. It's a close race, and we don't have to fly there. I will make ventures outside Indiana during the year, but for now I need to save money.

Starting tomorrow I will be coaching about 70 people for the Indy Mini Marathon in May. So a good deal of focus will be on helping those people. So my Spring is busy.

Still my goal for the year is to run 4 half marathons. Need to examine the ones I want to do. I know how I want to finish the year, now I just need to fill things in.

Charlie

TRX/Run Combo

Yesterday at the gym, I did something a little different - I ran for 2 miles, and I followed that up with a 15 minute TRX workout. The result was a more intense workout, and I really enjoyed it. I think mixing things up is good.

I did not intend to do the TRX workout, but as I kept running past the apparatus, I thought it might be a good idea to throw it into my time at the gym. TRX does two things; it works your core, and it is a good stretch. I liked the stretch part, especially following the run. As I have said from time to time, I need to stretch more, and TRX gives me a good stretch.

The run itself was a good run. I focused on even negative splits. My first mile was 13:33, my second was 13:30. Hey 3 seconds better is 3 seconds better.

Later today I will be posting a second time, where I talk about my plans for the Spring running season.

Charlie

Solitude on a Run

Winter running can have a certain loneliness to it. The air is quiet. The sound you hear most is the crunch of the snow and ice. I actually love that sound. I also like the quiet of a winter run.

Today I ran 3 miles on the Monon Trail. The trail had patches of snow and ice that I would hear crunch softly under my feet. I actually found I didn't like running on the bare path. I think what bothered my most of about the non-snowy part of the trail, was the chance of black ice. So I tread very carefully.

Winter runs are not always fast, but with the slowness comes for an appreciation of the quiet around.

Charlie

3 Miles - Zippy People All Around

Yesterday Mark and I headed to NIFS to workout. While Mark worked the Eliptical into a frenzy, I was on the track running 3 miles. While my run wasn't zippy, I had the pleasure of running with the IUPUI Track Team.

For those who don't know IUPUI is Indiana University, Purdue University Indianapolis. Two schools combined into one. NIFS is located on campus, so all of the schools athletic teams practice and workout there. The track team was doing speed work. They would zip through 100 and 200 meter sprints, and then walk a lap around the track.

While I was impressed to watch these folks and their speed, I had to laugh to myself that they may not be able to keep up with me over the course of 13.1 or 26.2 miles. At least that was what I told myself.

The run itself was good. I felt good getting the 3 miles in. Another run down!

Charlie

Pushing It Oh So Slightly

dd Friday I ran a 3 mile run at the gym, and I pushed the pace a bit. In fact I ended up going a bit a minute and a half faster than the previous 3 miler. That felt good. I felt like I was accomplishing something. In my head though I knew I had some work to do in regards to my stamina, which is lacking these days.

Yesterday I headed out on the Monon Trail. I ran a total of 4 miles, which I have not done in a long time. The day was sunny and chilly, but there I was in a long sleeve shirt and shorts heading down the trail. This run I pushed the pace a bit, and got the run in under 51 minutes. Again I felt great.

Pushing it oh so slightly is going to be the way I go on this. I weighed myself on Friday, and I have crossed the 250lbs mark. It would have been easy for me to get very depressed about this, but instead I felt more emboldened to work on this. That was the reason I went for 4 miles yesterday, and I am glad I did.

Today I am feeling stiff(I also went bowling last night). So today is a rest day.

Charlie

New Day - Feeling Good

The new year is still treating me well. I am eating better for one thing, and I can already tell I feel better for that. Today I logged another 3 mile run. I was much faster today than Monday. Monday's run was 40:59, today's was 39:35. Clearly the speed was with me. I think it helped that I was feeling healthier.

So what haven't I been doing? I have made better choices. I am making sure my portions are better. I'm doing the things which have been successful for me in the past.

Because I am an emotional eater, I am also making sure I am doing things to ward off that emotional strife which leads to poor eating. I am speaking my mind a bit more when I need to. I am getting what is inside me out. That has to be better.

So today is a feeling good day.

One more run this week, and I will have 3 runs done.

Charlie

2012+3=Great Start

Yesterday Mark and I headed to the gym for our first workout of the new year. While the winds and snow were blowing outside, we were comfy inside working out with everyone who made a resolution to get fit. Gotta love January. The gym are packed for about three weeks, then it all goes back to normal.

Mark went on the Elliptical. That is is apparatus of choice. I ran on the track. I bobbed and weaved through the various walkers, and was determined to get 3 miles in. The good news is I did it! I had not run 3 miles in a month, so I wanted this one.

No one will accuse me of setting a world record, but that wasn't the point. The run was simply to accomplish the 3 miles. I felt good the entire run. I didn't feel tired as I thought I might. It just felt good.

Mark was happy with his workout. He also did 100 crunches. That was a challenge for him, but he did it too.

2012 is off to a good start.

Charlie

2012 Goals

A new year means new goals.....

Overall I am working on my half marathon this year. To do this though I have to be in better shape. That is the more important goal for me. I need to be in better shape and healthier.

Going to the gym to train will be one step, running more and better is another step, but the most important part to better health will be changing my relationship with food. In the last couple years a new job, a new home, and the difficulties with adjusting, food became a coping mechanism. It can't be. So I will work hard to overcome those bad habits, and change my relationship with it.

Tomorrow Mark and I go to the gym. I go in with a fresh attitude and mind set.

Races to plan for.....

At this time the only race I am registered for is the Rock n' Roll USA in March - half marathon. This will be just to get one under my belt. PRs will come later. This will be my benchmark. The goal will be to improve with each race.

As for my blog, I plan on writing more, and making it a bit more interesting. I think a new attitude here will help as well.

Come along for the ride....it's going to be an interesting year.

Charlie

New Year's Eve Wishes

Here is what I wish for 2012......

May the world take further steps back from the insanity of war and terror.

May we as a country take more steps to understanding that the marriage of two men or two women does not destroy marriage or family, but only enhances it.

As our nation decides our future, let us do it clearly, and not with negative rhetoric which will only lead to worse times.

May those who want a job find one.

For my sweet Mark, who I love with all my heart, may he find where he is in his journey, and be successful.

For me, I am wishing for a healthy new year.

For all of you, I wish nothing but good things in the coming year.

Charlie

One More Look Back Before Moving Ahead

While I am working on the reboot of my life(as it were), I want to look back over 2011 for a moment or two. 2011 was not a stellar year running wise. I had two highlights this year. One was running the Geist Half Marathon. The other was my fundraising campaign for NDSS.

It's always exciting when someone challenges themselves with a race. I have known my friend Kris since our days at Indiana University. She took up running in the last couple years, and wanted to tackle her first half marathon. She asked me to run the Geist Half Marathon with her. I did, and was happy to do it.

Supporting a friend with their running is the equivalent of giving back to the community. We had a good day. Well it was good other than Kris stepping on a nail at mile 2. That was a scary moment. Still she pushed through and no serious injury. She ran ahead once we got closer to the hill portion of the race, but I was very proud of her when I saw her after I crossed the finish line.

The campaign to raise money in honor of my niece Sabrina was one of my biggest challenges, at many levels. I had never done a large fund raising campaign. I know there are people who put on parties, sell food, have garage sales, etc. I did all my fundraising online. In the end I raised just over $2000 for the National Down Syndrome Society.

Anytime you do take on an endeavor like this you learn a lot. Here some of what I learned: I was reminded how strong parents of kids with Down Syndrome are. My sister Anne is amazing to me as she raises Sabrina; I learned about the generosity of friends, even those I have not had contact with in over 20 years, as they came forward to help me with my cause; again I was reminded what we can do when we push ourselves. While I would rather have not taken 8 hours to complete the Portland Marathon, I know I can do what I need to do when the time comes. When I feel I can't do something, my marathon memory should remind me....yes I can.

So now I look ahead to 2012. The goals are "simple." I am planning on running at least 4 half marathon during the year. I will work on getting fit again. I will also work towards a PR. I imagine the latter will come as the year goes on, and not my first race.

Reminder, the first half will be in Washington, D.C. on March 17 - Rock n' Roll USA.

TRX class starts January 16. TRX looks like this:

http://www.youtube.com/user/TRXtraining?v=6uNSEHIQw34&feature=pyv&ad=13000890574&kw=TRX

So on to 2012. Thanks 2011, you taught me some good lessons.

Charlie

Energized and Off

This morning I got my butt to the gym, and off I ran for 30 minutes. It's interesting to see who comes to the gym at various times. Early in the morning is the over 50 crowd. Since I am approaching 50, I guess these are my soon to be peeps.

As I ran I noticed I am lift my shoulders and be tight in the upper body. About midway into the run I was able to loosen up a bit and let my arms go. I found the running to be much easier for me when I did this.

Thoughts as I went round and round...I don't know how I feel about turning 50. I have never been one to worry about age, but as I get closer to it, I am finding I'm not liking it as much. Maybe I'm having that overdue mid-life crisis? I feel like there is much I still want to do in this world....and it isn't getting done. Has anyone gone through that feeling?

Overall though, today was a good day. Glad I hit the gym. Mark and I are now signed up for the TRX class in mid-January. This is going to be, not only motivation, but much needed cross training for me.

The reboot goes on.

Charlie

Running With Coffee 2.0 - Reboot!

When we see ourselves in the mirror, how often so we really examine what we are seeing. Typically I hate looking at myself in the mirror. I don’t like my body; I dare say I hate it. I came to be ok with it when I lost my initial weight. Now that I have gained weight, I am back to hating looking in the mirror.

Today though I forced myself to take a good look in the mirror. No, I didn’t like what I saw, but I made a deal with myself; if I can work at losing the weight again, I will learn to be ok looking at myself in the mirror.

Today was a reboot of sorts. I have not run in 3 weeks. So I didn’t jump back into running. I did a 1.2 mile challenging walk on the treadmill, and then a furious 1.8 bike ride at the gym. I sweated pretty hard, which was the goal. I felt good. Then I looked in the mirror.

“Ugh” was my initial thought. No, I didn’t weigh myself, but I don’t need the scale to tell me that I am wearing size 42 jeans, and am carrying more weight. Still I looked hard in the mirror and made my promise to lose the weight.

I told Mark we are making a change. Since we moved to Indianapolis we haven’t had a routine. This is something Mark has said from time to time. 2012 will be the year we work on a routine.

Our first step will be a class. I am signing us up for a TRX class. What is TRX you ask? It is suspension training, using your own body weight and gravity to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries.

The road back is not going to be easy. No doubt you will hear me complain. I need to be focused, and I need support. If you haven’t given up on me, and are still reading, I hope you will encourage me, scold me if I need scolding, or just plain support me in this endeavor.

My eating is changing too. I have gone out too much, time to be a cook at home. Tonight, a simple beef stew and blackberries for dessert. It takes more than exercise my friend. It takes watching what I am doing with food.

So this is my official reboot. It starts here...and now. And sometime in 2012, we’ll see how that mirror is looking.

Charlie

Cross Country Locker Room Talk

I was never on a team in school. So I never got to experience locker room talk. Today at NIFS I listened to guys on the IUPUI Cross Country Team talk to each other. I had to chuckle as I listened.

Guy #1: Dude what are you up to tonight?

Guy #2: Dude I gotta run and get my miles up to 70 this week.

Guy #1: I got tickets to the Butler game want to go?

Guy #2: Don't know, man is it cold out, I don't want to run if it's cold out.

Guy #1: Dude it's cold. Hey....what are you doing tonight?

Guy #3: Why?

Guy #1: Wanna go to the Butler game?

Guy #3: Dude let me get back I gotta run 75 miles this week.

Guy #2: Coach won't like that.

Guy #3: Screw coach I gotta workout.

So all in all I feel like I missed little in school.

My run today was fantastic. I felt a bit like my old self.

Mile 1 - 13:05

Mile 2 - 12:59

Mile 3 - 11:39

Yup, you read that last one correctly. I ZOOMED around the track. I felt like I gave it my all out there, and felt good.

Charlie

Cross Run/Ride

Yesterday at NIFS I did a different workout. I did a bike and run combination. First I ran for two miles on the track. Then I biked for one mile. Then I did a half mile on the track.

I have to say that was an intense workout. Because this was my first time doing this as a workout, I thought 3.5 miles was a good start. The first two miles I did in a little over 26 minutes. The mile on the bike was done in 6:40. That last half mile on the track was slower. Then again I was feeling tired from the bike. I swear I don't know how tri-athletes do this stuff.

Still I enjoyed the workout. It broke things up for me, and it made me sweat!

Will try this again.

Charlie

Where Have I Been?

So if anyone is still reading my blog, I apologize for not writing lately. Much has been going on, some good, some not so good - mixed bag.

My running has not gone well. Part of it has been the aches I feel in my feet. Mostly I have been upset at my weight gain, and have been feeling sorry for myself. This is not a new feeling for me, and I am not proud about writing it. I have always been honest here, so I continue to be honest. I have to understand that I am not the weight I was, and have to look at running a bit differently for now. I have to understand it is a slow process to get back where I was. I am figuring how to do that....one step at a time for now.

The good news in my life, is a blessed piece of news. Mark and I are engaged. We had a series if talks thus last week, and are making plans to get married. The challenge as you can imagine is where. Few places allow us to get married, and the marriage would not be legal in most of the states.

I believe with all my heat the law of the land will change, but I don't want to be 80 when that happens. Mark and I love each other, and have made a commitment to each other, now we want that commitment to be legal in some aspect, and we want to make it known in front of people who love us.

I can take care of my weight....that is temporary. Loving Mark is a lifetime and I want a long and happy life with him.

As for my running, I have run twice this week. Today's was the better of the two. A sunny and chilly November day on the Monon. I ran 3.1 miles, and it felt good as I ran easy. Thoughts? That's easy.....wedding thoughts.

Charlie

The Problem with Arthritis

A few months ago the doctor gave me some reasonable advice as far as my running. On the days I feel good - run, on the days I don't - don't. It frustrates me that I have arthritis in my feet and hips. It frustrates me a great deal. I would love to run every day, but each day I find myself assessing how I feel, and if I can run.

This morning I wanted to go for a run, but my right foot had that annoying ache between my big and second toes. Not a pleasant feeling. So no run this morning, and a LONG day at work ahead.

So on those days I don't run, what should I do? I don't want to do nothing? What might work? That's what I need to figure out.

Charlie

Recruiting to Move

First Steps is a program my store offers designed to get people out the door and walking. From time to time we offer this, and I think it is truly a great first step towards a more active lifestyle. Yesterday I had the opportunity to speak to a Weight Watchers group about joining our program.

If you haven't been to a Weight Watchers meeting, they can be very inspiring. Members of the group will talk about what they have done, the successes and the failures. Each person learns from the other. Guest speakers are rare at these meetings, so I felt honored to speak to the group.

This is my second time speaking to a Weight Watchers group, and I have to say, it was a great thing to do. I spoke about what my store does, and how we help people at all levels of fitness. Then I spoke about my journey to fitness, and how a program like First Steps can really start you on your way.

Prior to my talk, people came up to my table and politely looked over the information. After the talk, 6 women signed up. One gentleman spoke to me about recovering from a stroke, and how this could help him. I told him if he signed up, we could make the program work for him.

I met people who struggle with weight, and some who have lost a couple hundred pounds. Each person has a story, and I was moved by each one. First Steps is going to be great, and I think I will learn a thing or two from it.

Charlie

Birthday Run

I went for my birthday run a day early. It was a crisp, Fall day, which is the kind of day that begs to have a run taken. I headed to the Monon Trail, and headed north into Carmel. The run was nice. Most of the leaves are down, but now and then you still see some color on the leaves.

Thoughts on the run turned to what I want to do next in life. Next year I will be 50, so the future is weighing heavy on my mind. I thought my work, and what I want to accomplish there. Were any solid plans formed? No, but this is what a run does for me, it clears my mind of the clutter, and provides an outlet for me to think, plan and dream.

I will share one of the dreams....it involves Paris and running. Paris is my most favorite place in the world. I have visited 5 times, and would love to visit 5 more times. It is old world, cosmopolitan, beauty, charming, and just such a wonder to get lost in. I have never spent more than a few days there, but would love to spend a week or two, or heck even a good month.

I am interested in running the Paris Half Marathon. Mark suggests waiting until I am a bit faster. Since there is a 2:50 course limit, I agree. Still I wish I could do this race next year.

Ah Paris!

See the power of a good run? It can transport you to places beyond the trail.

Charlie

The 2012 Plan

As I think about my next year in running, I wanted to examine how I run the half marathon. 2012 is not a marathon year for me, but it is a half marathon and shorter distance focused year. I would like to do at least 4 half marathons. I have two in mind, and one I have registered for.

First up us the Rock n Roll USA Half Marathon in Washington, D.C. on March 17. Looking forward to running in one of my former cities. I have run the Cherry Blossom 10 Mile Race, but this will be a half through all the cool parts of the city. Looking forward to it.

The other one I am looking at is the Mo'Cowbell Half Marathon in Missouri. Obviously the race is named after the great SNL skit about "Don't Fear the Reaper." Looks like a fun one.

One race I am planning is the Pride Run in New York City in June. The chance to run 5 miles around Central Park really appeals to me.

There will be other races to be sure. I just want to begin focus on faster times. My PR is 2:45. Can I do that? Not at first. It will take time, but that will be the plan for the year.

Charlie

Hard Lessons

Running teaches us many lessons. Some are amazing and insightful. Others are painful and difficult. Yesterday was one of the hard ones. Yesterday was the annual Monumental Marathon and Half Marathon. Mark wanted to run it, and I was going along to help him on.

Mark did not train like he wanted to, and we came to an understanding that he would walk this. We felt walking strong would carry the day. Speaking of the day, it was ideal. The morning was cold at the start - in the 30s, but would warm up once the sun came up.

We, started with a jog, not a run. I could tell almost immediately it wasn't going to go well. Mark was not looking comfortable at the start. Quickly we started walking, and got in with the last pack of the race. There was a pace leader, and she was a surly woman. She made it clear we had to keep pace, or the truck would come by, and we would have to leave the race.

I think this panicked Mark. He started to panic. He would run a little and walk a little. I felt badly for him, but there was little I could do. He complained he wasn't feeling well. He didn't look good. He also was right in front of the truck, and the pressure of the truck was getting to him.

Mile 2 the truck passed us, and Mark in frustration and sadness told me he couldn't go on. He was almost in tears. He was so upset and sad. All I could do was walk along side him, and gently rub his back and assured him I love him.

I talked to him about how most people never make it to the start line, and that making it to that point is an accomplishment. It was tough for him to hear that, because all he thought was he was a "quitter." Mark is no quitter. He knew that yesterday was not his race, and he just did not have it.

Sometimes we get too stubborn when things aren't working, in trying to make them work. While I am sad for him, the lessons he took were, that sometimes it isn't our day, and he knows what he needs to do the next time, and he will nail it. Tough lessons, but sometimes those are the best.

In the end, I am proud of him, and I love him very much.

Charlie

Approaching Mid Life

Next week I turn 49 years old. Anyone who knows me knows I am not one to let age get to me. I have never stressed about age. This year though was a tough one for me, and for the last couple of weeks, I have started to really think about what getting older means for me.

Arthritis and all that comes with that is one thing. Having to wear a hearing aid was another. All of a sudden I felt old. With that feeling of getting old has come a feeling that my time is limited.

No...I'm not dying. I just have a feeling that time is running out to do the things I want to do in life, and that I need to change some of the goals I wanted to do. For instance, I have come to the conclusion that Boston is out. The hills I encountered in Portland made that clear. Also, an ultramarathon is out. 8 hours on the road in Portland, again lesson learned.

So what can I do running wise? I think the 1/2 marathon distance is a better distance for me. I will still do the occasional marathon, but those days feel like they coming to an end. I just have to adjust.

Think I will like my 50s any better?

Charlie