The Courage to Push

"The miracle isn't that I finished. The miracle is that I had the courage to start."

 - John Bingham

 

A long time ago someone told me, "Running, quite simply is left foot, right foot, repeat." Yes it is. For some though, there is a certain amount of intimidation to start running. I hear this every day from new runners. They will tell me, "I'm only running a couple miles a week," or, "I'm not doing a marathon of anything." Something inside them has made running much more than what it is. 

Do I feel courageous for starting running? No. It was a big step for me, but at the same time it seemed like something I always should have been doing. It felt natural to me. What took courage was pushing myself.

The first time I ran, I could not even run two blocks in a row. Time and time again though I made the effort to run those two blocks. Was that courage? In a sense. Knowing me, it would have been easy to just tell myself that walking was just fine, and I should settle for that. I learned though when it comes to my running, I don't settle. I summon what's inside of me to go further.

Am I always successful? No. Am I disappointed if I haven't run as far or as well as I wanted that day? Yes. Where I am successful is that I keep trying. I keep pushing. 

Today I had hoped to run 5-6 miles. A combination of heat and my stomach not liking breakfast got me to 3.61 miles. Mark tells me the important thing is I went out and ran.

In the past, I have had those moments when I needed to push myself to do what I needed to do: Portland, Phoenix, South Bend, and even that very first 5K those many years ago. That is where I had the courage to push. When my body ached to the point I thought I couldn't take it. I pushed. When I wanted to quit, but knowing if I did I would never forgive myself, I pushed. On the days we need it, that courage is there, and it pushes us forward.

Charlie

Distance: Half Marathon

First things first. The half marathon is 13.1 miles. This means it is in fact half the distance of a marathon. Now, most of you know this, but in my life, I talk to people everyday who don't understand what a half marathon is.

In Indiana, very few people call it a half marathon. They call it a "Mini." You can thank this phenomenon on the annual 500 Festival Mini Marathon in Indianapolis. You can go anywhere outside the state, and people call it a half marathon, but in Indiana, they just call any 13.1 race a "Mini."

The half marathon is probably my favored distance. It's long enough to be a challenge. It's short enough that is doesn't kill my body like a marathon. I enjoy the race a great deal. So do many more runners.

According to Running USA, since 2003, the half-marathon has been the fastest growing road race distance in the United States, and for six consecutive years (2006–11), the number of 13.1 mile finishers has grown by 10% or more each year. No other U.S. road distance comes close to this growth rate during the Second Running Boom (circa 1994). 59% of half marathoners are women. In 2011 there were 1.6 million finishers of half marathons.

Those figures are quite impressive. Races are popping up all the time. There is the popular Rock n Roll series. Disney is also creating races at their theme parks. Sports arenas are a lure for half marathons. You can run a lap around the Indianapolis Motor Speedway. You can circle Lambeau Field. You can finish on the 50 yard line at Notre Dame Stadium. Moments of sports glory and history can be yours.

The fastest half marathon recorded is 58:23. At 58:23, I am past mile 4.

My goal for the year is to complete 4 half marathons. So far I have registered for two of them. Still figuring the other two. It should be doable though.

Charlie

National Running Day

Today is National Running Day. While this fits in the category of a "Hallmark Holiday" it certainly is a good one.

Lace up those shoes, and go for a run!

Charlie

Shopping Locally

Quite often I hear the phrase, "I want to shop locally." This means that you are shopping in a store which is local to your area, and encouraging growth of small businesses in your area. The people who tell me this are wonderful people, who probably believe what they are telling me, until their local shop fails their notion of convenience.

Specialty running stores are not 24 hour, get it now operations. They have a limited number of stock, but they provide services like gait analysis, training programs, host fun runs, contribute to the running community and give customers a unique shopping experience. If a store doesn't have a particular shoe, size or color, they can usually order it for you, and depending on the brand, can get it to you in about a week.

There are conditions for this ordering though. Let's use Nike as an example. You see a shoe you like, and you know it comes in green, but the store only has red, and you ask the store to order it for you, here are the many things which can happen:

1) Nike has it available and will send it right away.
2) It's on back order, which means the shoe will be available once it is made.
3) They are out of that color.
4) The don't offer that color to running specialty stores(various brands will only offer certain colors to running specialty).

Only the first one truly works for a customer. I dread telling a customer any of the latter three options, because they don't understand why "the internet" has it, and I can't get it. They also are not happy about the week arrival of the shoes. Why Zappos can get it to them in a day or so.

Here are the limitations to local stores. They don't do the volume of the internet or big box stores, so they can't just produce the shoes instantly. In the age of "I want it now" though, we want what we want. At that moment shopping locally flies out the window.

I haven't even covered price yet. Local stores can't offer all the discounts you see online or in big stores. Again, it's the volume issue. I know some of you say that you get discounts at your local store, but understand, that means that store is not making the money it needs to when they offer that discount. Dick's Sporting Goods can sell your Brooks Adrenaline for $99 instead of $110, because the company sell a bazillion of those shoes and can absorb the discount. Local stores don't have that luxury. Some stores try to price match, but that makes it very hard for them to make any money. Those who do that regularly, are probably running in the red.

Understand that shopping locally means you may not get the exact color of that shoe(which really doesn't matter in the end( I know I hear you all moaning out there), or you may wait a few extra days to get the shoes, but in the end, you are supporting a neighbor and your community.

Charlie

Obesity

According to the Centers for Disease Control 35.7% of Americans are obese. Medical costs associated with obesity top $147 billion. Obesity-related conditions include: Diabetes 2, stroke and heart disease. I bring all this up, because of a concern I have for people's health. As you know I have been obese, dangerously obese. I have spent years fighting it. Some days are better than others.

My shopping center where I work is a tale of two cities. Here is what you find.....

Weight Watchers
Bob Block Fitness Equipment
The local running store
Fresh Market
Dunkin Donuts
Handels Ice Cream
Chipotle
Boom Bozz Pizza

On a daily basis I see all shapes and sizes of people. I work with those who are rail thin, to those who are obese. My job is to help people live a healthier life.

Let me tell you what I saw yesterday which sparked today's post. I saw a couple in a car. Both were obese. I know this, because they were both so big, they couldn't sit side by side in the car. The were both seated almost sideways, and the man was driving like that. They were parking at the ice cream stand, and I watched them struggle to get out of the car to go get ice cream. I wanted to cry.

There are many reasons people are obese or overweight. For me, I am an emotional eater. My mood leads me to eat all kinds of things - good and bad.

Food manufacturers make it too easy for us to be obese. We live in a topsy turvey world. I can go into a store and find that Twinkees are cheaper than apples. A frozen pizza is faster and cheaper to make than baking a chicken and stir frying veggies. The foods that are high in fat, have high fructose corn syrup, and are really really yummy are cheaper than yummy food which is good for us. This is wrong to me. There is some powerful food lobby out there.

Let's just say we get people to eat better, that is only one part of the equation. They have to move and exercise. Personally I don't care what form that exercise takes. I love running, but if someone wants to walk, bike, jump rope, swim, I don't care....do it.

If you need help to lose weight, see a doctor, join Weight Watchers, find a support group, or join a gym. Do something, because being obese and shortening your life isn't worth it.

I have friends who are obese, and I have not been a good friend, because I need to let them know I am concerned about their health. I just don't want to be rude if I say something. Then I realized, no one spoke to me about it. Other than the occasional talk from my parents(who weren't good at those talks), almost know ever pulled me aside to share a concern. I won't name their names in this post, but I will let them know I am concerned.

We need to take action against obesity. We need to talk about it. We need to act on it. We need to be encouraging to those who struggle to lose weight. There are all kinds of reasons we need to fight obesity, but mostly we need to fight it, because we love our friends and family and want them to live long, healthy lives.

Charlie

Next Up - Chicago

Got the 5K out of the way, so now it's time to focus on the half marathon in Chicago in July. This will be a warm one, and I am not a fan of hot races, but if you have goals to achieve, sometimes you got to run when you don't want to.

Rock n Roll Chicago is divided into two sections: the city and the lakefront. The city portion takes you through the first few miles of the Chicago Marathon, but instead of heading north, you head south along Lake Michigan and the Lakefront Path. On a hot day, that is when you feel the heat. You are away from the shadows of buildings, and out in the sun, especially as it reflects off the water.

Being smart in this race means you have to pace yourself carefully as you go along the lakefront. It's narrower than the city streets, and because it is a public park, it isn't closed off from anyone else using the park.

I ran the first RnR Chicago, and thought is was only ok. What I hated was stepping on wet sponges after the wet sponge station. For a mile I was running on tossed down sponges. Hope they have figured a better way to do that.

Still I am looking forward to running in Chicago again. It's where I started running, and holds special meaning to me.

Charlie

Rainbow Run 5K Race Report

The morning was sunny and cool as almost 400 people gathered for the Inaugural Rainbow Run 5K. This event kicks off LGBT Pride Week in Indianapolis, and I wanted to be part of it. As I walked around the start area early on, I was struck by the communal nature of the event. This wasn't a typical run where some runners were off in a corner, preparing for a chance to win. Granted there were some folks stretching, but no one looked like they were in it to win it.

The race actually kicked off 2 minutes early, not even enough time for me to get the Garmin going at the start. It took a couple minutes to get going. So I understood, I would only have a vague idea of my time. Off we went through the Herron Morton Neighborhoods of Indianapolis. This is where a good many gay and lesbian people live in Indy, and we started at Talbott Street. Back in the day Talbott Street was a showplace gay club and I really liked it. Time has brought new owners, but it is still a fun club for the gay community.

The start went well, thought I went off too fast. I calmed down and got into a pace I found comfortable. Not a lot of people out cheering, but there was the occasional gay family out raising a cup of coffee our way. I made sure to thank police officers and volunteers as I went by. No water stations in this race, but really the only time I wanted water was when I was facing the sun.

At mile 2 I saw my pace was around 13:40, I was pretty happy with that. It meant I was doing well, and how I wanted to run the race. Remember I wanted to stick to a 41-42 minute race. There was one guy though I felt was challenging me. We would pass each other, and to be honest he was annoying me. He would pull ahead, then look back. Not sure if he was looking for me, or to see if there were others, but it bugged me that he kept doing that(never look back). At the 2.5 mile point I passed him for the last time. This guy was not going to beat me.

The last mile I was determined to finish strong. I did some speedier work, and when I rounded the final corner there was the finish line in sight. Mark, and my friends Jama and Lindsey were at the end. The ladies had already finished. I pushed through, and finished the race in 41:51. I felt GREAT in this race, and felt like I could have done another 5K.

This was a fun race. I have done pride races in the past, and this one was my favorite. I'll be doing this one again.

Charlie

Next Up - Rainbow 5K

Tomorrow morning will be race #2 this year - the inaugural Rainbow 5K. This race kicks off the annual LGBT Pride Week in Indianapolis. Really looking forward to this race for different reasons.

5K's are less demanding. This is a chance to do a race, but not invest a lot of time and effort. Since this isn't a half marathon, I know I will be done quickly, and not too sore.

The strategy is different for a 5K. This isn't about stamina. Since I typically run 4 miles, I know what to expect n a shorter race, and I can work on speed a bit more.

Fun! This race will be fun. C'mon a couple hundred gays and lesbians out running? You know there will be a drag queen or two in the crowd. Of course I would like to think I can beat a drag queen, but it depends on if they have heels on or not. This race will offer a prize for the most pridefully dressed runner. Hmmmm....where is my sequined singlet?

My store is a sponsor of this race, so I am especially proud to be running this. So all in all it should be a good day!

As for time....I am shooting for a time between 40-41 minutes. Could happen.

Charlie

Running to Cope

One of the hardest things anyone can do is watch their loved ones suffer. This morning Mark had a seizure, his first in 1 1/2 years. I don't know how many of you have loved ones who suffer with this, but it breaks my heart everytime I witness one. Mark was in our bedroom, I was downstairs. He had told me he smelled the smell he typically smells before a seizure. Sometimes this happens and nothing, but not today. I told him to go into our room, and just be calm. Moments later I heard a huge thud.

I ran upstairs and found him face on the floor having a seizure. I began to get into soothing mode. I have no idea if it helps, but I am always calm, I speak loudly in case he can hear me. I try to keep him from hurting himself. In this case he had already hit his head, and was chewing his mouth and tongue.

His seizure went on for 30 minutes. The next 30 minutes was when he was part in seizure and part out. He is more awake, but not fully conscious. This is when he wants to walk around, usually to go to the bathroom. I was especially worried because he sprained his ankle last week. I did my best to guide him where he wanted to go. Eventually he came out of it, and I told him what happened. We both cried, because we knew how long it had been since the last one.

I spent the day with Mark. He is in tremendous pain from the shock his body goes through during these. I got him comfortable on the couch, and told him I needed to go for a run. He understood.

The run wasn't about speed or distance. In fact I only rant 1.67 miles. This run was about coping and getting my head together after the events of the morning. This is one thing I think running truly helps with - coping. It helps us collect our thoughts, calms us and just gets us out of the element for a short time.

It wasn't my best run, but it was probably my most needed run.

Mark is trying to sleep now. It won't be a good night for him or me, but at least we will try. Tomorrow a new non-seizure streak begins.

Charlie

Comrades Marathon

By now, you know that the one marathon I would love to run more than anything is the Boston Marathon. What you may not know is that there is only one ultra marathon I want to do - Comrades Marathon. For the folks at home, an ultra marathon is any distance beyond 26.2 miles. Comrades is run in South Africa, in some of the most beautiful and mountainous land in the world.

There are many things which set Comrades apart from any other race. First is the distance - 55 miles. Ok, nothing too major there. This isn't one of those 100 mile races. Oh, but wait, there's more. In those 55 miles there's a 7,000 ft elevation change. Oh did I mention the one of the more unique aspects of the race? No? Well the race runs between Durban and Pietermaritzburg. Ok...so? Well in even numbered years you go from Pietermaritzburg down the mountains to Durban. In odd numbered years your run up the mountains. NOW think about that 7,000 ft elevation change.

In covering the 55 miles, you have 12 hours to complete the race. That 12 hour limit is final! There is no 1 minute after finish. If you complete the race in 12 hours, you get a medal, and an official standing in the race. If you finish any later...no medal....no record of you being in the race. This is one of the more compelling aspects of the race. A couple minutes before hour 12, the chairman of the race comes out of a tent with a gun. He heads to the finish line, stands with his back to the runners coming to the finish, looks up at the clock and watches the time tick away. Once 12 hours has occurred, he fires his gun, signaling the end of the race. The person who first finishes after the gun goes off, gets a handshake, but that is it.

Before the chair fires the gun, spectators are yelling and screaming. Some yell at the chairman to not fire the gun. Some yell at the runners to hurry. The finish of the race is South Africa's most watched event on TV.

There are many traditions which go along with the race, like special bibs, medals, both determined by how many Comrades you run. Other traditions include the 5 majors hills you cross along the way, the Ethembeni School for Disabled Kids where all the kids come out and cheer each runner, and just the camaraderie of the runners is legendary.

All of this appeals to me, yet sadly, due to the nature of the course, I won't be able to physically run this race. This is the part of my running life which sucks, because there are some cool races I want to do, but the limitations of my body keep from doing them. Still this race fascinates me, and I will be interested to see how it turns out.

Charlie

Glucosamine and Me

Several years ago when I was diagnosed with Arthritis, the doctor recommended Glucosamine. Glucosamine is a natural substance found in the joint capsules of animals and the shells of shellfish. IN humans it becomes a lubricant for joints, and can alleviate pain. Most of the time Glucosamine is combined with Chondrotin in tablet form. Chondrotin has the ability to disable enzymes which can break down cartilage.

I had taken these supplements for a while, but I wasn't sure if they really worked for me. I had been off Glucosamine for a year. I started taking it again about 4 days ago. What I have noticed in the last 3 days is that I am not as stiff and sore when I wake up, or have been sitting for a while. Today was my first run since taking Glucosamine. I ran with little to no pain, and when I was done, I wasn't achy at the end of the run like I normally am.

In the interest of fairness, there is no FDA approval for this as something which works for people with Arthritis. My previous and current doctor have told me they see no harm in taking it. I think it works though. I am all for less aches and pains in my life, and if this supplement works, then terrific.

Note, I am not saying this works for everyone. Only you can make that determination. Also, you should not take Glucosamine if you have allergies to shellfish. Read up on it and see what you think.

All I can tell you is in the last few days I haven't felt this good in a long time.

Charlie

Summer Running Tips

With warmer temperatures, it is always good to be reminded about adjusting your running for the weather. Now everyone has their own ways to handle the heat, this is mine. First up - Hydration. Do you need to take water or sports drink with you for a 30 minute run? Doubtful. I tend to take a bottle of something if I am going to be running for at least an hour.

What to drink? There is the good standby water. It's reliable, it replenishes, it helps flush things out of you, it hydrates you. Of course we live in the era of the sports drink. Gatorade is the most popular out there. It has electrolytes, sodium, potassium, and all the other good stuff your body is getting rid of while you run. This would be a good example of what kind of drink to take. Drinks like Vitamin Water, while tasty have sugar in them, and you want to be careful about the amount of sugar you take in during a run.

I use NUUN. NUUN is tablets you put in a bottle of water. All the electrolytes and nutrients are dispersed evenly in the water. There is a nice effervescence, not a heavy feeling like some sports drinks. There is nothing to mix, so you can't make it too strong or too light. I love it.

When to drink? If you have a long run on a Saturday, I would start drinking more water a couple days before, so your body is getting hydrated. Personally I don't think we drink enough water in general. So have a few more glasses of water in the days leading to a longer run.

On the day of have a good glass of water before the run, and then during the run, designate a certain time to drink. It isn't good to drink when you are thirsty on a run, because there is a delay with our bodies. By the time you feel thirsty, you have needed a drink for about 20 minutes. What I do is I take what I call a quick drink at a half mile, every other half mile, I take a longer drink. You want to feel satisfied, but not have a slushy feeling in your stomach.

After my run, my favorite post-run drink is Light Chocolate Soy Milk! Yum! It replaces nutrients I lost on the run, and it is darned tasty.

Another thing about summer running - skin. Become friends with two important products. Sunscreen and Body Glide. Sunscreen is obvious, but also wear it on a hot overcast day. Those ultra violet rays are getting to you even on an overcast day.

Body Glide is a runner's best friend. You put it on any part of the body which chafes. In the summer, as we sweat, the chances of us chafing are greater. Body Glide, and technical clothing go a long way to less or no chafing.

Those are some of my summer running tips. Anyone else have some to share?

Charlie

Summer is Here

As Indiana is seeing temperatures in the low 90s this weekend, I headed out this morning for a run before the heat set in.  The goal was an hour run or 4 miles, whichever came first. I headed for the shadiest part of the Monon Trail, so my contact with the Sun would be limited.

The Monon was crowded this morning. Guess others had the same thought I did. Bikers , walkers and runners were navigating the trail. Lots of hellos and good mornings, as I encountered my customers out there. That just makes a run brighter when people are cheery.

I was aware that the heat would play a role in the success of this run. I had a bottle of NUUN with me, and I tried to keep a moderately even pace. I was not gunning for anything. With the heat, you want to back off and not go full guns at a run.

To keep me going, I always use a mantra in my head in time with my breathing. Going out, my mantra was "Get it done!" On the return trip, it was "Body be free!" I find a mantra really settles me into a run, and helps me breathe better.

As I said lot of people out there, but one I would like to give a shout out to.....to the guy who obviously read my blog this week, thank you for not only running shirtless, but wearing compression shorts. I enjoyed seeing you coming and going. On the flipside, I would like to ask the woman who truly needed a better sports bra to head to her nearest running store and get fit for something with A LOT of support. I thought she might poke her eyes out.

Charlie

A Gay Moment - Shorts

(WARNING - the following is a VERY Gay Moment)

Last year, I waxed philosophically on watching men run shirtless.

http://running-with-coffee.blogspot.com/2011/07/gay-moment-running-shirtless.html

You know, there was a time men ran in shorts. I mean they ran in SHORTS!

We could see some leg, a nice butt, and everything looked good. By the way, those shorts looked good on basketball players too. I mean the Greeks ran in nothing, so the least you can wear is next to nothing. So what happened?

Well as time went on shorts changed. I'd like to blame Nike for this atrocity, but I'm sure all the brands are in cahoots. Some nervous nellies decided that men needed to be covered up. So shorts have gotten longer.

I mean really how boring is that. There is no thigh action going on. I've seen these shorts, they don't flatter the butt at all. How can I admire a nice butt if I can't see it? Now, in the interest of disclosure,  I typically wear 2 in 1 shorts. These are shorts with a compressed short inside. I find them very comfortable, and I am told my butt looks pretty good in them(thanks Mark).

As a compromise, I like men who wear.....

Remember this IS a gay moment. Of course they make shorter versions of these. Men in tights are showing...er...everything, and they look like a superhero at the same time. What's not to love. Occasionally I wear tights, but the sad news is they don't make me look like any of these men. I'm still waiting for that creation.

Clearly, there are some men who should not be wearing the more daring shorts. For those men, you just keep wearing those nice baggy longer shorts...oh and keep your shirt on too. For the rest of the guys....c'mon....if I have to run 26.2 miles, give me something to look at. 

Charlie
(Note: No ogling went on during the research for this post.)

Distance: 5K

You can raise money doing them. You can race for beer in them. You can have color thrown at you during them. Zombies can chase you during them. These are all variations on a 5K race. Clearly the 5K is the most popular distance to race.

Most people don't have the desire run long distances, but a 5K has challenges all its own. For most runners the 5K is about speed not endurance. The distance is perfect to sustain a faster pace than a 10K or longer races. It's a distance that is perfectly suited for most of us. We can get a good run in, and take all day doing it.

The 5K is a terrific way for people to get int running. Around the country millions of people are doing Couch to 5K programs. I have coached such programs. They easily and slowly show people how to build the stamina and endurance to not just run, but complete a 5K. I love coaching these folks. Once they have run their very first mile, the smiles show me they have accomplished something. Crossing the finish line at your first 5K is also a thrill. You see very happy people celebrating something they never thought they could do.

For most people 5Ks are the only distance they want to run, and that is fine. Nothing wrong with sticking with a distance, especially if you are working to improve on it. So many runners don't understand what their bodies can take and sometimes try to achieve some things too quickly. I ran 5Ks for about a year until I wanted to challenge myself at longer distances. Many though want to just do 5Ks. I say GREAT!!!

Charlie

It's Getting Better

Improving your running is a long haul endeavor. There is no quick fix. There is no "I'll give it a run to see if it works." Time and effort are what improves your running.

Yesterday I saw the fruits of that work. My 4 mile run was done in under 56 minutes. Now this is not even close to the 48 minutes I used to be able to do, but I have been stuck in a 56-58 minute 4 mile for months now, and I was trying to figure how to crack that.

Yesterday it all came together. My pace felt great. My body felt great. I was proud of myself for tackling a "hill" on the trail. I ran up it, instead of taking a walk break. Of course I told myself that on the return trip I would walk a little of it. I kept my word. I kept my average pace to no more than a 15:00 min pace.  In the end my overall pace was 13:49. My weekly pace has been around 14:07 for a while.

What have I done? Well this is simple. I have run. I have run three times a week, with the occasional four times. I have played mental games with myself to get me to do things. I have relaxed more on my runs. I've just run. See? Simple!

Well no it isn't that simple, but you get the point. You have to be patient with your running. All of you should know by now I am not that patient when it comes to running. I want to do what I want to do, and I want to do it now. The problem is when we act like that, mistakes and injuries happen. I can have the best running goal in the world, but if I am not healthy it won't matter. So I am being very deliberate with my running. No shortcuts.

At the end of my run, I was beaming. I saw what I had done, and I just nodded and told myself, "Now that was a good run."

Charlie

Distance: The Mile

For a few posts I am going to talk about various running distances. Some have historical significance, others not so much. All of these distances though bring people together for various reasons. First is the mile.

There are two distances in running which capture the imagination like no other; one is the marathon, the other is the mile. No two could be more different. The marathon is a grueling 26.2 mile endurance run. The mile is about timing and speed.

The 1950s was a time when track and field still captures the general public's imagination. There was a push in the running world to see who could break the 4:00 mile. So many had come close, and at this point there was a frenzy about this happening.

Three men around the world had the ability to break the mark: Australia's John Landy, Wes Santee of the United States, and Roger Bannister from Great Britain. All three had run 4:02 miles, and were getting faster. Bannister, a medical student, had been one of Britain's best runners at the time, but in 1952 was at a crossroads in his life. He finished out of the medals in the 1500m in the 1952 Helsinki Olympics, and didn't know if he wanted to continue racing.

What he decided was that his new goal would be to break the 4:00 mile. He thought is was possible in 1953, after a race where he set the new British record of 4:03.6. With his medical background, he and some of his friends were developing an interval style of running, which he thought would be successful. After much anticipation by the British tabloids and the public, Bannister would make an attempt in June of 1953. Paced by some of the better runners of the day, he came close, but no cigar. The press was not overly kind to him. Still this only served to spur him on.

Landy and Santee were getting closer to the mark but running 4:02 miles. Bannister knew that if he was going to be the one, it would have to be soon. Soon came on May 6, 1954 at Iffley Road Track at Oxford. Bannister flew around the track, and when he finished, history had been achieved - 3:59.4. The world was now captivated by this historic event.

The mile is not always run in track meets as the metric system is the dominant measurement. 1550m is a "Metric Mile." Still around the world, men and woman still try to better the time. The current records are:

Men - Hicham El Guerrouj, Morroco, 3:43.13 (1999)
Women - Svetlana Masterkova, Russia, 4:12.56 (1996)
Charlie Colpaert - 9:32 (2007)

I know...not even close. Bannister in his 80s now could probably beat me.

Charlie

Odd Selection Process

Geoffrey Mutai is an amazing marathoner. Here is the run down of his races since 2010:

2010:
Rotterdam Marathon - 2nd place
Berlin Marathon - 2nd place
2011:
Boston Marathon - Winner
New York City Marathon - Winner

This year Mutai had to drop out during the Boston Marathon this year due to stomach cramps. At that moment the Kenyan Olympic Track Federation decided not to put Mutai on the marathon team going to London this year. Correct, Mutai, the best marathoner in the world at the moment will not be going for a Gold Medal in the marathon. What gives?

There is no short supply of runners in Kenya. The world knows how good they are. The federation in making its selections did not look at what people had done historically. There was no reason given as to why the committee selected who they did, but they made it clear that if you botched the spring season, you were not considered. So Geoffrey Mutai who is a brilliant runner was penalized because of stomach cramps. The selection committee acted like that was a flaw in him, and told him, "Sorry, no."

The men's team they have in place will do very well:
Wilson Kipsang
Moses Mosop
Abel Kirui

The U.S. team is selected by trials. Top three finishers advance to the Olympics. There is something very cut and dried about that process. If you can't do it that day, you can't do it.

No doubt the Kenyans will debate their process if gold is not won by one of their countrymen. If they win...then I suppose they will satisfied with their process.

Still it seems unfair to penalize a great athlete for cramps.

Charlie

DNS

In running there are many different lettered codes:

BQ - Boston Qualifier or Qualified
PR - Personal Record
WR - World Record
AR - American Record
OR - Olympic Record
DNF - Did Not Finish
DNS - Did Not Start

The latter two are the ones no runner likes to see by their name. My friend Kris had a DNS today. Broken toe kept her sidelined from the Geist Half Marathon. This was the race she and I ran last year. Knowing her as I do, she is very upset at not starting and running today.

I have had a couple DNS races. I hate it. When I have done it, it was because I was not at 100% to run it. The decision to not run a race is a tough one. Runners are typically the type who feel they can push through anything, and will be ok. The problem is, what was minor prior to the race can become worse if you race. A decision to not race is a smart move, just an emotionally hard one.

There is only one thing worse than a DNS, and that is a DNF. As you all know the DNF which sticks in my craw is the infamous 2007 Chicago Marathon. You feel dejected, hard on yourself and an emotional mess. At least that is how it is for me. Still it was a "good thing" I didn't finish. That day there was no water on the course, so it would have been very hard as the miles got longer and longer.

Of course the good news is there are other races. If you don't start one, you know you will start another. Better to do it healthy, than risk worse.

Charlie

49 is the New 49

This morning I headed out for a run on the Monon. In the iPod was Phedippidations with Steve Runner. Steve and I are the same age(a few months difference). Most of the talk today focused on Steve's running in the past, and what it is in the present.

There was a time for Steve and for me, running was constant quest to do better, go faster, achieve times. Steve reminded me that running now is for the pure enjoyment. That isn't to say you can't still gun for a time, but running in the here and now means running can be just an enjoyable thing to do.

I am 49, and in a few months turn 50. So while I have goals, they don't really include shooting for a sub 5 hour marathon. I think I know me at this point, and know what I can and can't do. I have to remember to take some time to just take in the run. That is what is going to keep it enjoyable for me.

I have to understand I can will the speedier part of me. That is a source of frustration for me. I want to be faster, but time is telling me it just isn't so. Maybe if I were a professional athlete, but I am just a guy from Indiana who loves to run.

Steve's show made a good point, at my age, I want to run to make sure there is a tomorrow. a tomorrow after that, and many tomorrow's after that. Being 49 means I want to make the quality of my life last as long as possible.

While 40 may be the new 20, 49 is the new 49.

Charlie

What is.....

Quite often I get the "What is..." question. This can be any question, but it always starts with "What is..."

What is the best shoe? The best shoe is the one that works best for you. Unlike many things in life, there really is no one best shoe. There is no best brand or type of shoe.

What is the best way to run? Are you training for the Olympics, or working on a world record? Otherwise I can't recommend a best way to run. If you are doing something which creates pain on a run, you can make some adjustments. If you want to better your time, and you think a barefoot running style will work, then try it. There is no absolute best form though. I know I hear some of you saying there is, but trust me, there is no one best way.

What is the best thing to eat before a race? If you are running a marathon, and you like a bowl of oatmeal before the run...do it. If you like an apple and toast, do it. If you like pancakes, eggs, sausage and a croissant? Well....I might try something simpler. The point is, you have to find the best pre-race meal which works for you. I do suggest a couple of things though; limit the fiber and make sure you have some carbs in you. At least that is what works best for me.

What is the best sock? See the comments about shoes.

What is the best distance? For me, I think I am a better half marathoner than marathoner. It's a more comfortable race for me. Still others are more 5K like. Just depends on your body and your fitness, and what you like.

You should notice a trend in my answers.....for most questions the answer is "Whatever works best for you." Running is such an individual sport, there is no cookie cutter way to go about it. There is no one absolute marathon training plan(sorry Hal Higdon). There is no perfect shoe(sorry Asics, Nike, Mizuno, etc.). It all depends on you.

Here is what works best for me:

Brooks Dyad
I run with a midfoot strike
I do better at the half marathon
I love Balega and Fits socks

What is best for you?

Charlie

Joan Benoit Samuelson

I've written about Joan Benoit Samuelson before, but she is such an important figure in our sport, I wanted to expand on what she did.

Samuelson ran long distances when it was still an awkward time for women in sport. Younger generations won't understand this, but there was a time women weren't allowed to run long distances out of a bizarre fear that their uterus' would fall out, or other nonsense medical reasoning. What Katherine Switzer started with her famous Boston Marathon run, Samuelson took to a different level.

1984, the Olympics were in Los Angeles. This would be the first Olympics women would run the marathon. Joan was a favorite to medal, but would she? Two weeks before the Olympic Trials, Joan had arthroscopic surgery on her knee. Read that last sentence again. She won those trials by 30 seconds.

When it came time to run the marathon in L.A., her main competitor was the great Grete Weitz. Weitz had beaten Samuelson in most marathons they were in. Both were favorites to medal, but common thought was this would be Weitz's day. It wouldn't be.

At mile 4 Joan took the lead. The pack let her, because most everyone knew the story of her knee, and felt they would catch up, and get her later in the race. It was a bold move by Joan, one very few runners would attempt.

The lead grew, the pack wasn't catching her, and the Olympic Stadium began to get closer. Joan had to know as the race went on no one, not even Weitz was coming to get her. She went into the tunnel of the stadium knowing this was her day. What she wasn't prepared for was what she saw on the other end of the tunnel.

When Joan came out of the tunnel and on to the track, there she was, a petite woman, with an oversized baseball cap, and a capacity crowd on their feet cheering her on to the finish. Of course, she knew this was not just her who was winning and receiving cheers, it was women everywhere who were being cheered. This was the welcome to women in a sport which had been denied to them for decades. Joan and women in sport would never be the same.

Samuelson "retired" from competitive marathons, but is still running at 55 years old, and is still a sub 3 hour marathoner. Keep on running Joanie!

Charlie

Thoughts on My Return to the Running I Love

It would be oversimplifying things to say that running was not a HUGE priority for me the last few years. In examining what happened, I discovered some things about running and me. When I first started running, it was new and exciting. I was constantly finding new things to running. I was also training everyday, either running or cross training. In hindsight that was too much.

The unraveling of my running though started when the doctor told me about my arthritis, and how I had to cut back on running. I went in a funk over that. I felt down that somehow I just couldn't do it. I began to lose interest in working out and running. Add to that just limiting my running to the gym, and that funk got lower and lower. Throw in the stress of leaving one job, moving and starting a new job....oh boy. The funk got funkier.

That funk began to clear during the summer of last year. What changed? Goals and an understanding of my running changed. I am no longer who I was when I first started running. I'm older. The body is not what is was. So once I got over that depression, I understood that my running and goals had to change.

My first goal was to get ready for the Portland Marathon. To spur me on, I raised money for the Down Syndrome Society in honor of my niece Sabrina. Thinking about what Sabrina deals with in her life really propelled me through many of my runs. It definitely kept me going during the grueling 8-hour ordeal in Portland. Ironically that marathon made a huge impact on me. It told me that when I need to, I can push through and do what I want to do.

I understand now that I won't be setting the records I would love. Goals and record have to be more manageable. They need to be something I can achieve and know I did my best. I am not an Olympic athlete, so there is no sense trying to act like one.

So how do I see my running now? My first goal each week is to make sure I run 3-4 times a week. I am now at a base of 4 miles when I run, unless I am doing some speed work. I am slowly moving up the miles and time on the road with each run. As I run I am focusing on my form and breathing. I am thinking like an almost 50 year old runner, not a rookie who is looking to set the world on fire.

My goal of 4 half marathons this year is something I feel good about. Next year's goal is a marathon, and I know in my head what I want to work towards there. It begins though with a successful year this year. That includes being healthy.

Listening and paying attention to my body is key to my health. If I am achy....pull back. If I feel good...push a little. Now I would love to run sub 3-hour half marathons this year, but it won't be at the expense of my health. So a slow and deliberate way to train will be the success to my running.

As for my enthusiasm for running - it is back. I am loving running again. I am feeling excited to put on the shoes and head out. I am energized by the runners around me. It all feels good.

Charlie

This Week in Life

This is an off-topic post. It's something I almost never do, but something happened this week that was so important in my life, I wanted to write about it. Since the Stonewall Riots in 1969, this country has been in engaged in a struggle to overcome one of the last hurdles of bigotry. The treatment of gay and lesbian people in the United States, and for that matter the world, is something we as a society should be ashamed of. People have been jailed, denied housing, jobs, families and died, because of treatment towards them.

The current debate in this country centers on whether or not gays and lesbians can marry. 30 states have put discriminatory amendments into their constitutions. 8 states and the District of Columbia have laws permitting same sex marriage. I have heard all the reasons as to why gay people should not marry, and they are rooted in bigotry. I know people who are very wonderful people, and I don't think think they hate gay people. They still have a bigoted notion though, because as they explain their reasons as to why gays should not marry, it makes no rational sense.

The struggle for equality has been filled with people blocking the LGBT community because their reasoning makes no rational sense. If you were to read as much as I have from these people, you would be violently ill. The simple fact is all we want is to be treated equally, and that our unions/relationships be viewed as equal, because quite frankly they are.

Mark and I live like any other couple. We work, pay our taxes, contribute to the community with our time. Yet, we live in a state which is about to bring to voters an amendment which says marriage is only between a man and a woman, and any contractual issue, which mimics marriage is invalid. This means health insurance could not be offered to Mark as my spouse. This means power of attorney, wills, and hospital visitation would not be legal. Anything agreement Mark and I have that a heterosexual married couple has would be null and void.

Our struggle for equality crossed a big threshold this week as President Obama announced his support for same sex marriage. A sitting President of the United States, running for re-election, has told the world he supports us. I'm not going to discuss the political issues around that. I am going to say as a gay man, this brought tears to my eyes. To know that the leader of the free world stands with me makes me very proud to live in this country, even while the haters are still doing their best to destroy us.

To quote Dan Savage's video campaign, "It gets better." Yes it does. For me this is the hope Barack Obama ran on in 2008, and it is now closer than it has been. Thank you Mr. President.

As Mark and I move closer to getting married(where it is legal), we take great comfort in knowing we have a strong friend.

Next time....back to running.

Charlie

Making Races More Interesting

In looking at race schedules you see littered throughout races which provide interesting draws. The rage right now are the mud races. These are races like Warrior Dash or Tough Mudder. In these races, you are getting down and dirty - literally. Themed races though are not limited to mud.

Beer and wine are the centerpiece in many races. Tap n' Run, Wine and Dine, immediately come to mind. In France there is a race or two which has wine along side the water at the aid stations. There are beer miles out there, where you down a beer for each lap around the track.

Now I read there is the Color Race. This is a 5K where you start out wearing a clean white shirt, but as you run you get splattered with dry paint/chalk. At the end of the race, you have one colorful shirt.

There is a Hot Chocolate Tour, where you are rewarded with hot chocolate, and all things chocolate after the race. As long as it isn't splattering someone with hot chocolate, I'm all for it.

What these races do is they bring people into running who may not have run before, or as much. As I talk with beginning runners, more and more I am hearing they got into running, because they wanted to do Tough Mudders. I think this is a good thing. The people who are running purists, or running snobs can hate on these all they like, but in the end, they don't have to run these races, and it brings more people into our sport.

Now.....this doesn't mean I would like to see a Tough Mudder Marathon. 26.2 miles of mud? ICK! But that's just me.

Charlie

How Do We Encourage?

Runners can be a fanatic group of people. We love to run, we love to race, we love the idea of lacing up our shoes and heading out the door for a quick run. We turn into technical geeks as we examine the latest shoes. We ponder how we can better our race time by a matter of seconds. What we also do is encourage others to join us.

Everyday I encounter someone new to running who was a)inspired by, b)talked into by, or c)forced to by someone who thought they too would enjoy running. How is it we encourage those to join us on the journey we love so much?

We share. In the last training program I coached, there were two women who had never run a half marathon before. When I asked them what made them decide to take the plunge, they told me I did. Every now and then I am asked to speak to Weight Watchers about running and shoes. I love doing these talks, because I get to share my love for the sport, and how I believe anyone can accomplish a goal in running. I usually end my talks with the following, "Besides if I can do it, anyone can."

I talk about the journey I started eight years ago. I talk about the races I have run. I talk about the meditation I find running to be. I just talk about it. The love I have comes out, and I think people are at the very least intrigued.

Friends who have started running, blame....er...attribute their start to me. That is very nice of them to say. I am touched they I would have something to do with their growing love of running.

Of course not everyone encourages by sharing the love. Sometimes they are pretty blunt. I spoke with a couple once where the husband had started because the wife nagged him. I looked at her and said, "Nagged?" She was very matter of fact when she said, "I told him I don't want to be a widow at 50, so he better get his butt in gear." Yes, encouragement comes in all forms.

I tend to think that encouraging people to run is giving back to our sport. We want people we know to understand what we know, that running is a wonderful feeling. Don't get me wrong.....we know it's hard sometimes. I let people know it isn't always medals and glory. It's hard work. Through that hard work though, you can find some amazing things in running.

Pass it on....encourage someone today.

Charlie

Fat Man Running

I have never actually met my friend I refer to as Pennsy. To some he is Bob, to others he is Robert, but to me he is Pennsy. We are virtual friends who met on The Motley Fool. The Motley Fool is an online community of people learning about investors. Any Fool will tell you though, the majority of time is spent on the non-financial boards, posting and commenting on a wide range of topics. I have been a member of "The Fool" for over a decade.

I met Pennsy on the Christian Fools Board. This is a board where mostly people argue about the role of religion on the social issues of our day. You can imagine how I fit into the group. In a sea of turmoil, Pennsy's words were always calm, occasional humor, and always showed a deep and meaningful faith.

A few years ago Pennsy announced he had Cancer. As he went through his treatments, he retreated from posting at The Fool. I was very glad though that we became friends on Facebook. His doctors were not an overly optimistic bunch. He can correct me if I'm wrong, but I think they gave him 50-50 chance of survival.

Pennsy took those odds and battled back. In reading his blog, "Fat Man Running" you learn that he not only battled Cancer, but everything associated with it. He battled the financial stress, which after reading his blog, you understand how much getting better costs. He and his beloved wife, Mrs. P, faced the trials and tribulations of Cancer together.

On the road back, Pennsy took up running. Occasionally he would ask me questions, and I was always happy to answer and give advice. Little did I know running became a much larger part of his life. As it as with me, running has transformed Pennsy. If you look at the two pictures of him on his blog.....

http://pennsyrunning.blogspot.com/

You will see what a transformation took place.

Pennsy has worked hard, beaten back Cancer, and this last weekend ran his first marathon in Pittsburgh. He ran this as a fundraiser for LiveStrong at the Y, a program at his local YMCA. For anyone who donated, he wrote their name somewhere on his body, so they would be with him on the 26.2 mile journey. Mark and I were listed on his left arm. :-)

I am so proud of Pennsy. He is an example of taking life when it is at its worst, and really giving it a kick back and moving ahead. One of my running goals is to run a race with him. I hope I get that chance one day.

Please take some time to read his blog. It is an inspiration.

God Bless Pennsy and Mrs. P.

Charlie

Watching the Finishers

Today I got to watch runners finish the annual One America 500 Festival Mini Marathon. As a coach of a group of runners this year, I was so excited as I met each runner who told me about the joys and sorrows of the race. The temperatures were in the 70s and humid, not ideal for running at all.

I talked with the 60something couple who had run the race before, but this was their first time doing a training program. They thanked me for all the advice I had given. They not only survived the day, but they enjoyed it.

I spoke to one woman who felt some pain at mile 11, and walked the rest of the race. It wasn't her race today, but she was upbeat as she told me this was one step towards her first marathon in the fall, as well as her first tri this summer. She ended the day with a smile.

I was so pleased as a 70something gentleman who was in his first half marathon, and had lost 75lbs to get to this point. He was sweaty, but happy and proud of what he had done.  I gave him a high five and then said....."What's next?" He smiled back and said, "Anything I want to do."

I was so happy for my friend Michael who broke through the top 100 for the first time. 

Not all the news was happy. There were the runners who limped in, their hearts heavy as they couldn't achieve a time today. There were the people who were, happy, yet sad, because loved ones they had hoped to run with are no longer with us. Running with a heavy heart is difficult. Still I pointed out they achieved something very special.

My friend Kris completed the race, and set a PR in the process. Proud does not begin to describe how I feel for her. I know raising three kids, keeping a watchful eye on a husband, and making sure the cats, fish, and other assorted pets are cared for, doesn't make for a lot of running opportunities. She takes full advantage of the running she can do, and today completed half marathon number two. She'll deny it, but I know there is a marathon in her......just not something she wants to think about today. :-)

Today's celebrations will resonate with all the runners for a while. Some are already planning their next race. Others are content to cross this off their Bucket List. One thing is for sure....everyone in today''s Mini worked had for their accomplishments...and I give them hugs and high fives for what they did.

Charlie

Looking in the Rearview Mirror

The other day, after I dropped Mark off at work, I was at a stop light, and what I saw in the car behind reminded me of someone. In the car was a man who looked like he could barely fit in the car. His stomach was showing on the steering wheel. I was watching him eat one donut after the other. I was not only looking in the mirror at this man, but I was looking back at who I used to be.

Now I know you are all saying, "Charlie, you were never THAT fat." True, while I endured embarrassment are using a seat belt extension on planes, I could still fit behind the wheel of a car.  Eating a bunch of donuts, or a whole pizza, or a tube of cookie dough was not out of the ordinary not that too long ago.

While I have gained some of the weight back that I had previously lost, I can't eat like I used to. There is no three cereal bowl breakfasts. I can't even imagine eating a half a cake in a sitting. Don't even get me started on how I liked eating cake frosting out of a can.

The journey I started eight years ago walking and then running, has taken me to a much healthier place. While I still have my moments, I feel taking up running was one of the all time best things I ever did for myself. Yes, I want to lose weight, but I also know it takes time and patience. I don't always feel I have either, but I am on a good course right now, and am feeling good.

Still seeing that man in the rearview mirror was a reminder of who I was....and who I don't ever want to be again.

Charlie

Running With My Brother's Memory

In the 1981 film "Ordinary People", Timothy Hutton's character, Conrad, tells his therapist about what it's like to "compete" with his late older brother. They are always perfect, they make no mistakes. Friends and loved ones know of the unbearable loss my family suffered in 1968 when my brother, David was killed as a result of a lightning strike. He was 16.

As a 5 year old, no one idolized a big brother more. No big brother every showed love to his brother more. My brother was an A student, played basketball, golfed, fished. He was a good kid, who when he would come home from school, would make time for his little brother. In return, my mom would take me to his basketball games, and I would cheer for him.

Losing him was more than my parents could stand. His death was a defining moment in my family. My parents changed with the loss of their oldest son. My mother was sad for many years. My dad, who always had a smile and a joke, was somber and easily irritated. Five year olds understand the loss, but they don't always understand the aftermath of the loss.

As I got older, my parents came to understand I wasn't my brother. I didn't play team sports as a kid. I was in choir, Swing Choir, musicals and drama. I did golf, and I loved golf. My grades weren't anywhere close to straight A's, but I wasn't dumb either. Still, the question came up time and again, if David got good grades, why wasn't I? I was being compared to him, and it wasn't fair. He was dead, and their memories were of a perfect boy. How can you compare to that?

In my 20s it was clear I would never be like David. I came out, and learned that my life was mine, and living in David's shadow was not an option I wanted. I explored the things I wanted to explore, did what I wanted to do, and never did I wonder "what would David have done?"

I write about this because yesterday I received a DVD from one of my cousins. He had converted a 16mm film from 1967 to DVD. On the DVD was film of David playing basketball. Watching this could have brought a lot of pain. Instead it reminded me of the joy of having him in my life. It reminded me of the times he let me sit on his shoulders. David was 6'7", so you know I was touching the ceiling of our house.

So how does any of this relate to my running? Where David excelled in basketball, I have embraced and excelled(sort of) with running. He worked hard to do his best, just as I work hard to achieve my running goals. I feel our both being athletes is a common bond we now share, and I wish we could have shared then.

Today on my run, I was deep in thought about how I miss him, and nice memories I can still remember. At one point I wondered if he would be proud of what I have accomplished. I am a person who believes in signs, so imagine how I felt after I wondered that, I was given thumbs up, and was told "keep it up" by 3 different people. Maybe those were signs from David about how proud he was of me. At least I would like to think so.

I miss my brother as much today, as I did on that sad day in August, 1968, when we lost him. I take comfort though that he is with me in my heart always.

Charlie

Socks

Buying the right fitting shoe is one important piece to a successful run, but the other half of the equation is socks. To the average person, a sock, is a sock, is a sock. To the average runner a good sock can be the difference between a great run and a lot of pain and suffering.

Let's start with the basics - that cotton crew sock you wore in gym class is not going to serve you well in running. I tell people that cotton is rotten. While the cotton growers of America will curse me, even they will admit what I am about to tell you. Cotton does a wonderful job of absorbing moisture, but that's it. So when you are in the sweaty sock, running a 10 mile run, and the movement of the foot in your shoe is creating friction, that is how those nasty blisters occur.

Runners hear the term "wicking" all the time. This is referring to technical fabrics or merino wools which wick moisture away from the body. Technical fabrics include polyester, rayon, nylon, etc. Please note, I am not a scientist, nor do I play one on TV, but here is the skinny on what happens. As moisture hits the fibers, they expand, thus allowing the moisture to escape, or wick away.

Wait a minute....didn't I just say wool does this too? Merino wool to be specific. Merino wool not only has the wicking ability, but it can work as a temperature gauge. In the winter, the wool can insulate and keep you warm. In the warmer months, it can prevent overheating. Here is where my Mr. Science act fails. I don't understand totally why the temperature thing does that. Maybe one of you dear readers can enlighten me on that. All I know is I will wear Merino Wool socks year round.

Now does wearing one of these socks insure you won't ever get a blister? No. There are several reasons we get blisters. The socks are the leading reason. In other posts I will talk about some of the other reasons we blister.

Socks I like to wear are Balega, Feetures, Fits, Icebreaker, Smartwool and Injinji.

So put away the cotton crew socks you got at Target. Give your feet a break.

Charlie

Bartending Week

This week is what I affectionately call "Baretnding Week." This is the week that people who work in running stores become bartenders. No, I don't mean we are serving Vodka Gimlits....though there is an interesting idea. What I mean this is the week that runners, getting ready for the annual Mini Marathon seek advice from running store people, or it is the week of any big race in a community.

The topic vary. What to wear is a popular topic. What Gu to use is another. Of course there is the ever popular, should I get new shoes this week.

I know a lot of people get nervous on race week. Some people wonder if they can do it. I always try to reassure them, and tell them that the hard part is the training. The race is just one more run. It's a run we have a huge build up for, but it is still just another run.

As an experienced running bartender, let me offer some tips to get through the race week. Don't try anything new. Whatever you have done during training, stick with it. If you didn't train with Gu, don't try it on race day. You may experience gastric distress.

If you missed a few runs during training, don't make up for them this week. This is an injury risking endeavor. You ran what you ran, now just go with it.

Keep your eye on the weather, and figure out what to wear, and have it ready the night before. No one wants to stumble in the dark of the wee hours of the morning looking for those lucky running shorts. Lay everything out the night before. Alleviate the stress of looking for something in the morning.

Understand that you have no control of what happens on the day of the race. You can control how you react to things during the race, but if it is an 85 degree day, understand you may not PR, and just run a good and safe race. You deal with what the day gives you.

Have faith in your training. This is where a lot of nerves come from. People worry. There is no need to worry if you followed your training. The training is designed to do two things: help you build the miles so you have the stamina for a long distance race; and it is designed to minimize injuries. The training has gotten you to race day....now run and enjoy.

For those who are racing this weekend.....good luck and have fun.

Charlie

The Quest Begins

I have never attempted to run four half marathons in a year. I have done two marathons in a year, which could easily be broken down into four, but I have never set out to do four halfs in a year. Now I understand there are people out there who can do one a month, one a week, who knows, maybe even one a day. My feet won't allow for that, so I think shooting for four is a pretty good goal.

The first stop on this tour will be Chicago on July 22, when I run the Rock n Roll Chicago Half Marathon. I've done this race before. While it isn't one of my favorite races, it will be nice to race in Chicago again. Of course I'm not too thrilled with the July weather, but I'll cope.

The actual start of this quest began this morning, as I started my training. I headed out for a 4.1 mile run, which took about an hour. It was warm and a tad humid. Mark rode ahead on his bike and did a 10 mile bike ride. I felt good on the Monon plugging away. This was not a speedy run. I just wanted a solid hour's run under my belt.

For my training, I would like to run 4 days a week, whenever my schedule allows. My base run will be a 4 mile run, and then slowly extend the miles and time from there - gradually of course. For the first race, I won't be gunning for a specific time, but I would like to hang around the 3 hour time frame.

The only thoughts running through my head were of the video I posted yesterday, and when I needed to use the bathroom, I jokingly told myself, "Pants my pee, pants my pee." I still get a chuckle

So the training has begun....the quest has begun. Stay tuned!

Charlie

Marathon Thoughts

Many thanks to Maggie Morrison for sharing this on her Facebook page. I thought this was one of the funniest things I have seen in a while.

It is truly amazing what goes on in our minds as we run long distance races. Our minds reel with obscure thoughts, what is happening at the moment, the need to pee or poop, or anything else which will pop into our heads.

As my sister can attest....I keep the phone handy and call at about mile 18 for the "oh crap what am I doing out here call." She's very good at keeping me going. She also reminds me at the end of the race, I can only wear the medal for about 24 hours....after that....well it's just wrong.

Kudos to my former roommate Robert Sirvio for completing his marathon in Nashville, TN yesterday. Nashville is a hilly hot mess, and anyone who can finish that course has done something really good.

Enjoy the video.

Charlie

Buying Shoes Before Race Day

Without fail, one of the things a shoe fitter guy like me deals with, is the person who comes into a running store, and wants to buy a pair of shoes days before their half or full marathon. This is a no-no for so many reasons. Let me restate though.....I'm talking about the person who is not simply replacing their shoe with a fresh version of their shoe. I am talking about the runner who wants a whole new shoe, one they haven't trained in for their race.

Ideally you want at least 50 miles on your marathon shoe, and about 25 miles on your half marathon shoe prior to the race. the latest you want to get your shoes is about 3 weeks before race day. I have been asked many times, "What's the worst thing which could happen in a new shoe on race day?"

This is not a complete list, but pretty substantial:

Blisters
Heel pain
Arch pain
Burning sensation in balls of the feet
Shin splints
Cramped toes
Achillies Issues
Knee pain

My question back is, "Why do you want to risk all that on race day?" Race day should be the celebration of training, and not dealing with issues because you bought a shoe the day before a big race. Last thing you need is to deal with issues, because you had to have a new shoe after 6 months of training in one shoe.

Now here is an interesting question. What if the shoe the runner has is two years old, and they have pain? Can they get a new shoe the day before? I go back to my earlier stand. Why take chances on the unknown?

Remember get those shoes in enough time to have some miles. Your training will have been for nothing if you injure yourself in a new shoe on race day.

Charlie

Half Marathon Goal

I was curious about how I am doing for the year running wise, and here is what I learned, based on my running stats.

January - April
118.62 miles
Avg. speed is 4.43 miles per hour.
Avg. pace is 13.42 min per mile

I thought it would be interesting to see where I am as I get ready to do half marathon training in earnest. What does this mean for my half marathon training. Of course I would like to be faster. I think I know though that won't be as fast as I used to be.

So what is realistic? I would like to bring my pace down to 13:15 min/mile. I know on the surface that doesn't seem like a lot. It would mean though that my half marathon finish time would be just under 3 hours. I can do it if my training goes well.

Because my goal is 4 half marathons, I'm giving myself plenty of chances to work on the time. For now I have three half marathons tentatively planned:

July 22 - Rock n Roll Chicago Half Marathon
Sept. 3 - Morse Mini
Oct. 7 Mo'Cowbell
#4 - TBD

I will start my official training for the half marathon quest this coming week. Let the games begin.

Charlie

Intro to Special Olympics

As most of you know, I spent a good chunk of last year raising money for the National Down Syndrome Society. My efforts were on behalf of my niece Sabrina. Over the last year, my sister has shared some wonderful photos and videos of Sabrina being a bright, funny, energetic girl. In watching the videos I have seen what a wonderful dancer she is. Sabrina is one example of what people with Down Syndrome can do.

Another organization which allows the world to see what all people with Down Syndrome can do is Special Olympics. I have mentioned Special Olympics in the past, but am happy to talk about them again today. Founded in 1968 by Eunice Kennedy Shriver, after she had witnessed the treatment her sister Rosemary received. Now millions around the world have benefited from the athletic programs Special Olympics maintains.

The purpose of the games is not about winning, because all these athletes win. The purpose is about doing. It's about showing what is possible, and not what isn't. These athletes are determined to show the world what they can do. If it means taking longer to get around the track, or another go at a cartwheel, then so be it.

Each athlete takes the following oath....

"Let me win! But if I cannot win let me be brave in the attempt."

The rest of us can learn alot from Special Olympians. As I read about our supposed role model athletes, I see a lot of greed, selfishness, and vanity. Too bad we can't require professional athletes to work with Special Olympians.

If you have time or opportunity, please consider supporting Special Olympics.

www.specialolympics.org

Charlie

The Art of Running

Today I am going to make the case that running is an art form. Yes, running is a sport, an activity, a form of exercise, but I believe it is also an art form. Running can entertain, inspire, move, or even repulse us.

The video on the left is from the classic movie "Chariots of Fire." In this instance, running is showing us a graceful form. It's something beautiful to behold.

Of course it helps that there is a Vangelis soundtrack associated with this clip. Still as you watch the runners you understand they are training, but they are doing it with style, ease and grace.

Every four years we marvel at the stunning abilities of Olympic athletes from around the world. These are men and women who train most of their lives for a shot at glory. It can be exciting and sad to watch. We are moved by the performance of these athletes.

One of the greatest runners in the world is Paula Radcliffe. Radcliffe has been a top marathoner for several years, but Olympic glory has eluded here. In the Athens 2004 Games, Radcliffe got sick during the marathon, and eventually had to end her quest. In Bejing 2008, again, there was heartache as Radcliffe suffered injuries and pushed through. In watching her 2008 performance, the audience is moved as a determined Radcliffe struggles to finish.

If there is agony of defeat, we thrill when watching victory. As an audience we love to root for the one from behind to win it all. The 800m final for the 2008 US Olympic Trails is one of the most dramatic races you will ever see. Nick Symmonds is boxed in the back, but his last lap is stirring and thrilling. Watching Andrew Wheating also push from the back to make the team is spectacular. Christian Smith dive to make the team completes the emotionally exciting run.

Running can make us laugh. If you have attended a marathon, no doubt you have seen costumed runners. You can't help but smile as you see a banana pass by. When I work with runners, so many of them think they look silly when they run. They don't. At least they don't compared to these guys...

I haven't even touched on running form. How often have we seen a Greek statue of a runner. The sheer beauty of the form moves us. Kenyans are called graceful or gazelle like. This is art. It starts with a person, but it turns into something else. It can look like a statue, it can be a sitcom, or it can just be a real life painting. Running, like art, generates emotions, be it laughter, tears, or joy.

Charlie

Frontrunners

In running, there tends to be trend that a single book can create a movement. There are three books I believe fit into that category: "Once a Runner" by John L Parker, which created a generation of devoted runners; "Born to Run" by Christopher McDougal, which has spurred the barefoot running phenomenon; and "The Front Runner" by Patricia Neil Warren, which created generations of gay runners. I have read all three, and I understand the movements they created.  From "The Front Runner" came an organization called Frontrunners,  a running group for LGBT people.

My first exposure to the group was when I lived in Chicago. They are a large group of runners and walkers. They are a highly organized group who creates running opportunities for the community. The international organization of Frontrunners sits on the board of the Gay Games.

I bring this up, because I believe running is very communal. No matter what our differences we can come together and talk about running, and run with each other. As I participated in the Gay Games in 2006, I saw that community in action. The very hot days I ran the 5K and 10K races, there was a sense of a common bond which linked us. While I have never enjoyed the actual course of the Proud to Run races in Chicago, organized by the Frontrunners, I have very much appreciated the coming together of gay men and women for a run.

LGBT people have become more visible and open in the last 30 years. We have not only come out of the closet, but we have joined the mainstream to show that we are no different that anyone else. It is still important though to have our groups and communities which bind us. Groups like Frontrunners play an important part in keeping our spirit of community.

As a gay man who works and participates in the running community, I very much value the community that Frontrunners creates. It is good to know that I can go into a city with a Frontrunners and just join in! That's how it should be.

Charlie

Encouraging New Running Spaces

I have been very fortunate to live in cities which have wonderful paths for running. Chicago is blessed with the Lakefront Path, as well as trails in area forest preserves. Indianapolis has the Monon Trail. I realize though not every community has a trail or path which encourages running, walking or biking.

There are organizations out there which encourage the creation of paths and trails. In Indiana we have The Greenways Foundation.

www.greenwaysfoundation.org

Organizations like Greenways promote and encourage the development of trails and paths. They do this via providing community grants, assisting with trail design, recommending new pathways, environmental consulting, etc..

Don't get me wrong, there is nothing wrong with just heading out the door to run down the street. I do that as well. I believe there is something special and encouraging about a dedicated path or trail for running. There is also a safety issue. While running along side a road is fine, there is always the danger of an accident.

I encourage you to seek out organizations in your community, possibly getting involved, so we can have more wonderful dedicated spaces to run.

Charlie

Running Wish List

I have never been a fan of the term Bucket List. There's no real reason why, except I find it an ugly term. I prefer to use the term Wish List. As a runner, there are some places I would like to run, whether they be in races, or just places to run.

Here is my list(in no particular order):

London Marathon
Paris
Heywood Field(Eugene, OR)
Boston Marathon or Half Marathon
Marine Corps Marathon
NYC Marathon/Central Park
Comrades Marathon
Montreal
Vancouver Half Marathon
Chicago Marathon(completing it this time).

If I had one more wish, it would be that I could organize a race of some sort. I think I would like to create a race that would be fun for the masses, and still challenging for those who need a bit of a challenge.

Would love to know what is on various other peoples wish lists.

Charlie

Observations During a Marathon

This morning I was up and at 'em early as I was cheering runners running the annual Carmel Marathon and Half Marathon. It was chilly. Ok....it was cold. Still I was out there with cowbells making some noise for the runners.

The first group were the half marathon leaders. These were a serious bunch of guys. They looked grim and cold. I know, they're supposed to be serious. Still, they looked tense.

Soon they were followed by the faster casual runners. These folks could crack a smile at least. Some even appreciated my never ending cowbell ringing. One woman even told me she had the very bells I was ringing.

The marathon folks came upon, and again the Serious Sams were running with focus. Yeah...I know, they want to win.

What I always appreciate is what I call the Sea of Humanity. This is that part of the race where the masses now go by you. They are the ones who smile, give a thumbs up or high five. I was high fived a couple times come to think of it. These are the folks who sometimes are seen in costume.

No costumes today. Personally I would have worn tights and something a bit warmer. I saw lots of sleeveless shirts and short shorts, and very cold looking bodies. No wonder they were serious - they wanted out of the cold.

Today was not a day I was wishing I was out there running - a bit too brisk for me. Still it was a good day, and as always, was glad to cheer on my fellow runners.

Comment of the day.... I asked a woman I was standing near if she would run a marathon. She said, "Are you kidding people DIE doing this!"

Charlie

Better Memory? Run!

Undergraduate researchers at Boston University have released a study which says that people who run have better memory and recall than those who don't. Yes, the couch potatoes are struggling to remember what they did last night, while runners everywhere can remember the Pythagorean Theorem. It's really not surprising when you think about it.

On a run your mind is working differently than at any other time. You're thinking about the day ahead, or how the day went, depending on the time of day you run. You're mentally making birthday/Christmas lists(must remember that Mark wants a tattoo for his birthday).  You may be meditating. So while you're doing all of this, these researchers are saying you are promoting the growth of new neurons.

Trust me, I am the last person to be citing anything scientific. I'm the guy who steered clear of Science Fair projects in school. Still I find this to be interesting, and wonder how it may apply to people as they grow older, and there is more a chance of dementia. The BU researchers also wonder about this, and propose this as an idea for future study.

To read more about the study go to - http://www.bu.edu/today/2012/inquiring-minds-exercise-and-mental-recall/

Let's see....what was it I needed to do at work today? Better go for a run and figure it out.

Charlie

Yes, I Know I Don't Look Like a Kenyan

I have thought about how I look as far as being a runner. Shocking as this may seem....I'm not a Kenyan. There is nothing lanky about me. I have no gazelle like stride. I also don't look like someone who needs to be given a Chicken wing.

In the running world I am considered a Clydesdale. In general terms, that means a bigger runner over 200 lbs. Yeah I know, it also means a horse. I'm ok with the fact I am not a Kenyan. I'm not so sure I like being labeled after a horse.

I bring this up, because at some point during my work day, I get the following comment, "You run?" In my business, I think the average customer expects a cross country skinny guy to be the one who helps them. There are plenty of those folks who work in running stores. I like that fact I look more like the average runner. I just get a bit irked when I am asked if I run.

As I talk about my running, and what I have accomplished, I like the fact that I am possibly blowing this person's mind. I like the fact I am breaking down the stereotype. When I am on the Monon, a good many of the runners look like me, and I'm good with that.

I just remember back to when I started running, how I didn't want anyone to see me run, so much so that I would get up at 5am to run before other runners headed out. I felt that I would be pointed at, or made to feel I didn't belong. The fact is I not only belonged, but I was the majority.

So yes I run, and yes I look like I do, and yes I am a Clydesdale....does that make me the King of Runners?

Charlie

Statistics

Last night on Facebook, I gave a break down of the races I have run since I began my running career in 2004.

5K - 8
4.5 Mile run - 1
6 Mile - 1
8K - 4
10K -3
10 Mile Run - 3
1/2 Marathon - 7
Marathon - 4*
*2007 Chicago Marathon - race stopped before finish.

As I look at my race stats, here is what I find interesting....at least to me:
Average marathon time is 7:23:18
Average 1/2 marathon time is 3:11:05
Average 10K time is 1:17:44
Average 5K is 41:01
Marathon PR - Indianapolis Monumental 6:41:04
1/2 Marathon PR - 2:45:04
10K PR - 1:16:46
5K PR - 35:21

No need to go into detail about the slow poke races. All of those PRs have been some time ago, when I was a bit fitter. I am more likely these days to run at the average time, and I'm ok with that. Still I would like to hit a PR in the 1/2 marathon at some point in the next year.

Here is one things the stats don't tell you - my favorite races. These are the ones I really enjoyed, and had an amazing experience.

Indianapolis Monumental Marathon
Sunburst Half Marathon
Holy 10K
Gay Games 5K
Portland Marathon
Chicago Half Marathon
Rock n Roll Phoenix Marathon

My least favorite? That can be the subject of another post.

If you are interested in looking through your race statistics go to www.athlinks.com. You can see what all you have done.

Charlie

The More I Run, the More Joy I Find

For the better part of a couple years, I had lost some of my joy of running. I still liked running, but I wasn't loving it. There are a number of reasons I believe it happened. Some of it was the negative world I was in while I was in Chicago. I found towards the last year I just wasn't happy with my life. Running which was so important in making me happy, was being swirled into that unhappiness.

Recovering my joy has been a process. Much like running, it has been a step by step endeavor. I have found joy in the people I work with. I have found joy in the people I train each week. I have found joy in finding new and wonderful places to run. I have found joy the more I run.

I love lacing up my shoes and knowing I'm about to head out and see something cool. This morning, for instance, I got a chuckle out of seeing a squirrel on the side of the trail, just watching me. It didn't even run away as I approached it. So....being the good neighbor I said, "Morning."

I'm reading more about running. Books, magazines, anything running themed, I am back to reading, and loving it. I am seeking videos on You Tube which involve running. I'm also up for a good running themed movie.

Now I eagerly look forward to races. Next up? Rainbow 5K, Indiana's first LGBT Pride Race. Woo hoo!!!

Welcome back joy of running....I missed you.

Charlie

P.S. I am even enjoying writing about running again.

The Role of Support

My friend Melissa is running the Boston Marathon this morning. On Friday she told us the friend of hers who was going to run with her, had backed out, and she was heading out alone. I began to feel very badly, wishing I could give myself the time off to go and root for her.

Marathoning is a lonely race at times. What really helps is the support you get from family, friends, and assorted loved ones out on the course. Mile 16, and your legs are feeling heavy, and you know you are about to "hit the wall," it truly lifts you when you can see a friendly face, and hearing the cheer you on.

Last year a woman handed me a sign with her 16 year old son's name on it. It was his first marathon, and she was following him at various points on the course, but where I would be was not bike accessible. I took the sign, and as the kid came by, I lifted up the sign, and got my group to all chant his name. He smiled, and kept on going. Later he would tell me that turned out to be his fastest mile, because he felt energized when he saw and heard us.

For me, a pivotal moment in the Portland Marathon last year, was when I met up with Mark at mile 12. I was a bit soggy from the rain, and a achy. My energy rose once I saw him and got a much needed hug.

Waiting for a runner at a mile marker may not be the most exciting thing for the loved one, but I want them to understand that the simple act of being there is such an important part of the race for a runner.

Thanks to all the supporters who come to the races and cheer us on. Thanks for supporting your runner. Best of luck to Melissa today. I texted her yesterday to let her know I would be following her via alert texts. She texted back that she appreciated my support, and will keep my words of advice in her head and she gets through the tough parts of the course.

Charlie

Marathon Day Advice

Tomorrow is the annual running of the Boston Marathon. Already there are advisories for heat. A friend of mine is running tomorrow, and she is very nervous about the heat. She typically doesn't run well in heat, or so she has said.

Here's the thing, you have to deal with whatever the day brings. In an ideal world(or at least my ideal world), every marathon would be in 45-50 degree weather, and it would be sunny. One of the interesting things about running road races is you have to deal with the weather. It is the one thing on race day you can't control.

You can train for the distance. You can train for the speed. You can train for a climate, but you can't train for whatever may happen on race day. A heat advisory today, could turn into severe thunderstorms tomorrow. You just don't know. So you have to just accept what the day brings.

This was the big lesson I learned with the Portland Marathon last year. A 40 degree drizzly day is something you can't control. What you can control is how you respond to it. So for the Boston folks tomorrow, my advice is understand it will be hot. If you aren't prepared to run in 87 degrees, pull back and take it easy. Just focus on what your body is telling you, and don't push. Save your energy, because you will need it over a long period.

Best of luck to everyone in Boston tomorrow.

Charlie

"Is That a Radio Station?"

Yesterday I wore a shirt with huge numbers which read, "26.2" and the word "Portland" by it. I was in a local Starbucks ordering my Venti Iced Coffee with two Splenda, when the young woman at the register said, "What kind of music do they play?" "Excuse me?" I asked. "Is that a radio station in Portland?" I explained it was referring to a marathon. She still looked confused, but a co-worker told her the number meant miles in a race. Stunned, she said, "You mean you actually RAN 26.2 miles?"

I not only told her I did, but I have run a few of them. Her co-worker chimed in that he came from a running family and used to run, and he did marathons. I asked him which was his favorite one, and he told me about a 10K he ran a few years back. A 10K? He called it a a 10K marathon. So much for coming from a running family.

Let's review:

5K - 3.1 miles
10K - 6.2 miles
Half Marathon - 13.1 miles
Marathon - 26.2 miles
Ultra Marathon - Anything beyond 26.2 miles

Only one of those is called a marathon, and it ain't the 10K. I have heard this all before. In my running career, I have heard marathon attached to just about any distance. Yes, I know, I know, to that person it may seem like a marathon to them, but I am picky about this. I have run these things, and it was nothing like a 5K.

Then there is the term Mini Marathon. In Indiana, people use that term a lot to describe a half marathon, mostly thanks to the annual 500 Mini Marathon in May in Indianapolis. So I usually hear people talk about this mini or that mini.

Just to confuse people further, the good folks at the Rock n Roll group have created a Mini Marathon in conjunction with their half marathon in Chicago. This distance is 3 miles. Wouldn't that make it a mini mini mini marathon? And really...why not just add the .1 and make it a 5K. Come on!

Am I sounding grumpy about this? Yes. I just like correct terminology. I suppose that's where my mother comes out in me.

Charlie