Firecracker 6 - HOT Run in Indy

This morning I ran the annual Firecracker 6. This is a six mile race through downtown Indianapolis. As I wrote a couple days ago, I had a plan, so here is how the plan went.

This morning I had a large glass of NUUN so I would be hydrated at the start. I had a small bowl of raisin bran for breakfast, and a small coffee. I didn't take the Gu prior as I thought I would, as I thought the cereal was good enough.

At the start, the temps were already in the upper 70s. I was starting with my friend Kris. We had done the inaugural race in 2010. So we were familiar with the course. There is some shade, but after mile 4, you are in blazing sun for the last two miles.

At the start I felt good, off we went. At my first walk break Kris went on, and I told her I would see her at the finish. The first mile was fairly shaded, so I went a bit quicker than I thought I would. 12:38 at Mile 1.

As shade grew scarce, I put the next part of my plan in effect. Go at an even pace. Don't push, just take it easy. When there was shade I would quicken, in the hot sun, I would go a bit slower. Mile 2 - 13:32.

Mile 3 is when you are about to leave downtown, and head south towards the Fountain Square area. This is an industrial part of town, so little shade. Going slower was necessary. At this point I was still running 6 minutes and walking 1 minute. Time - 14:26.

Mile 4-6 was about the heat. At this point I was walking more. My plan was I would walk from one traffic light to the next, then I would run from that light to the next light. I called this "tough it to the light. " Mile 4 - 15:29, Mile 5 - 15:49.

The finish was a straight shot down Delaware Ave. I was running more. I wanted to finish strong. My PR was 1:24. I was expecting 1:35 today. As I ran I kept telling myself to keep it under 1:30. I crossed the finish line with Kris, her husband Mike, and Mark cheering at 1:26:12. I felt pleased with the time, considering the heat was around 90 when I finished.

Keys to success: never got thirsty, stayed hydrated, kept to my plan of not pushing hard, and getting tough to the light. I don't know if I could have run a half marathon today, but that will be soon enough.

For now....Happy 4th!

Charlie

You Know You're Runner If.....

With apologies to Jeff Foxworthy.....

You know you're a runner if.....

a weekend conversation with friends includes the phrase, "I just ran 15 miles today."
you think a great birthday gift to get is socks or Gu.
you are planning a vacation around a marathon.
you use the term Fartlek, and non-runners think you are talking about passing gas.
you put a date on your shoes so you know when you first used them.
you have more medals than Michael Phelps.
you hum the Chariots of Fire theme song during a run.
you own Body Glide or Nipguards.
family and friends ask you to skip running a marathon this year.
dinner reservations are pushed back because you want to get 5 miles in.
put your running gear in the carry on, so the airline won't lose them.
you have a slavish devotion to your shoes.
you cry when you hear they made some "changes" to your shoes.
you go online and corner the market on the old version of your shoes, because you heard they made "changes" to your shoes.
you know Five Fingers is not a sex toy.

Please feel free to add more.

Charlie

Race Plan - Firecracker 6

On July 4 I will run the Firecracker 6, a six mile race through downtown Indianapolis. The last few weeks of heat have given me a great indication and training for what will happen that morning. Temperatures in Indiana have been in the 90s for weeks now. I imagine at the start, the temps will be in the low to mid 70s and sunny.

Running in heat like that, you have to put time out of your head. This is about endurance and finishing. I will have some NUUN with me, otherwise I will depend on the water on the course. The key will be to not push hard and go fast. This course has little to no shade once you get away from the office buildings. So it will be a blazing sun race.

You have to go slow and steady in this. If you push, you run the risk of running out of energy later in the race. I am going to start the race with  a Gu, and then one about 30 minutes into the race. I think I will need the energy. I am also going to have some NUUN prior to the race, so I start out well hydrated. Of course sunscreen will be a must.

My previous time in this race was 1:24. I am suspecting I will be in around 1:35. No PR that day.

I would be happy if Fall came early this year so I could stop running in the blazing heat.

Charlie

Water on the Monon

Yesterday I was working the water stop for my store's Fall Training Program out on the Monon. If you have never been a part of a water station at a race, or along a route, I recommend it highly. This is a chance to not only support your fellow runners, but you meet cool people along the way.

Folks came up, and were very happy to have someone providing water on a muggy morning. You see everyone. The walkers, the hard core runners, the bikers, the baby joggers, the dog joggers, everyone! Lots of "Good Mornings" and "Looking Goods" to shout out.

There were a few folks who would look oddly at us, wondering what we were doing. Personally if I saw someone with water on a hot muggy day, I would ask if I could have some, and not look suspiciously.

Training program participants were especially happy to see us. This is gives me a chance to answer questions, talk to them about their running.....a real coaching opportunity.

In other news.....

July 4 I am running the Firecracker 6. This is a 6 mile race through downtown Indianapolis. Looking forward to it, as it brings me one step closer to the half marathon in a few weeks.

Don't forget.... Charlie's Turning 50 5K coming up in November.

http://www.crowdrise.com/CharliesTurning50

Charlie

Charlie's Turning 50, and You Can Run With Him

As the clock winds towards my 50th birthday, I tried to figure how I could turn 50, run, and do something for the world. I think I came up with a good one.

I have created the Charlie's Turning 50 5K!!!

I am planning on spending 50 in New Orleans this year, and I am going to run 5K that day. What I am offering is a chance for you to run or walk "with me" and proceeds from what I raise will go to Marathon Kids.

I have written about Marathon Kids before. Marathon Kids® is a free, sixteen-year-old, trademarked, incremental, school and community based fitness program. It is a six month endurance building running/walking, nutrition and schoolyard gardening program for K-5th graders and their families.

Kay Morris, the founder and head of Marathon Kids is a dynamo! In my opinion she has created a great program which gets kids active during the school year, and teaches a little something about nutrition.

Several years ago I read about Kay and Marathon Kids in Runner's World. I made a $10 donation to the group, and what seemed like moments later, Kay contacted me, asking about creating a chapter in Chicago. We did, and it is thriving!!!

So here is the deal. If you would like to run or walk with me, all I ask is you donate a minimum of $5. If you don't have a race or run scheduled, and you need my help, I can help map out a course for you. If you need a training plan, I can help create one for you.

If you want to run with my in New Orleans....c'mon down!

Here is the website for donations.

http://www.crowdrise.com/charliesturning50

Charlie

Running in an Oven

This evening I headed out for the run I mentioned earlier in the day. It was 100 degrees, give or take a few degrees as I headed on to the Monon. The plan was short and slow.

As I trotted along, boys from a high school cross country team went whizzing by me. I mentally cursed them and kept plodding along. Bikers passed me, lots of them. Still I went along.

For the goal of going slow, my first mile was 13:32. Not as slow as I wanted, but I felt ok, but man was it hot.  I got to the Monon Center, went in to refill my water bottle, then I headed back to the car.

The goal was 3 miles tonight. In the end I did 2.13, it was just too darned hot.

Stay cool fellow runners.

Charlie

Plan for the Heat

Today in Indiana it's going to hit 102 degrees! Yowza! I have written earlier about running in the summer...

http://running-with-coffee.blogspot.com/2012/05/summer-running-tips.html

I'm going to talk about the plan for today. Clearly I'm not going to run during the intense heat of the day. My plan is two-fold: go later in the day, go slow.

I am going to do an evening run, when the sun is headed in the downward direction. On the trail there is enough shade that I should be ok. Fair warning to snakes....don't mess with me.

Going slow is the other key. There is no point in killing myself with a speedy run in the heat. Going slow and taking my time is how I will get through this. If I need to walk a bit more, then so be it.

I'm not planning a long run, just enough to get a decent run in. Will post following the run to let you know how it goes.

Charlie

Before I Run - the Anticipation

I don't know about you, but there are moments before I go on a run, that I get a chill down my spine. I think it is the anticipation of the run ahead. It doesn't matter if it is a marathon, a 5K, or just a run down the street. I am thrilled to get going.

Why does this happen? It could be that I am about to go into an unknown. Yes, you can run around the block, but each run is going to be different. You will see something, experience something, or you may even think of something you hadn't before.

Maybe you're trying something new in training, and you can't wait to see how it works. You got advice about minimal running, and now this is the first time to try it. That can be exciting.

It could be you want to try to break a speed record....here is your chance...go! Anticipating a new PR is always a fun thing.

For me, I think it could be any and all of these. I veer more towards I am heading into an unknown. I may encounter a friend on the run. I may see a house I think is really cool. Yeah.....I may see a snake, but I try not to dwell on that too much.  The point is I am anticipating something new. Usually though, I have learned something new about me during the run, and that is also very cool.

Ok.....cue Carly Simon singing "Anticipation!"

Charlie

I Was Moving Along Until.....

This morning I headed out on the Monon before the heat of the day set in. I set out and it felt good out there. About 1/4 into the run I looked at the Garmin, and it said I was averaging 15:15/mile. It didn't feel like that, so I pushed. Everything felt easy as I went along.

People were out and about waving, wishing good mornings, and I was chugging along. About 1.5 miles into the run I looked at the Garmin again, I looked again, because i didn't think I  saw what I saw. I was now averaging 9:42/mile. I can't even remember the last time I moved like that.

By now I was really feeling good moving along until.....I saw it. I couldn't help but see it - a snake. Anyone who knows me know I hate snakes. They are all evil and want to kill you. This one was a black squiggly thing moving across the Monon. I'm sure it was mocking me, daring me to come near. I stepped around and kept moving. Now in my mind it looked like an Anaconda. In reality it was a little think the size of a small stick. Still evil is evil. So now I know....evil lurks on the Monon.

Still the run was a great run. I averaged 13:09/mile which is my fastest in a long time. Best 4 mile run I have had in ages.

So take that snake!

Charlie

Community

The passions in my life have a common thread, but I doubt you will see it right away. Theatre, LGBT Civil Rights, Notre Dame, Olympics and running. Now, you may think you see the common denominator in a few of them, but all of them? It's there, and it is one reason why I am passionate about all of the listed items. 

I'm talking about community. I have always been a person who has sought and loved a feeling of community. The good news for me is I have found it in each of the areas I listed at the start. The theatrical community was my love. While the allure of being someone else, or transporting an audience to another place and time is an initial lure, you can't beat the sense of community within the theatre. You depend on the other actors to help you with your character. Unless it's a one person show, there is give and take, as well as support. You want the piece to succeed, and it can't if the actors are not working together. I know some of my acting friends will jump in and tell me some of the more unsavory aspects of the theatre, but in the end, there is a common goal to succeed, and everyone is part of that.

LGBT Civil Rights is a tougher one. Yes, we all want equality, but in the LGBT community, we come at if from different places, and that leads to attacks on each other. So why the love of this community? No matter the differences, when we march together....we are one. We insist on being equal.

The Notre Dame community is a bond which resonates with many in the Notre Dame Nation. Some of the older folks reflect fondly on past glories of Rockne or Leahy. I lived through the Parseghian, Divine and Holtz eras of glory. Tradition and love of our team brings thousands together. We bleed blue and gold. We ache when we are down, but there is something which pulls on our hearts in the good times.

The Olympic Community is worldwide. The athletes are a special breed who excel at the top of their sports. They bond, they rival, they come together every four years to celebrate. Former Olympians keep the traditions and game alive. They give back to the movement and carry it forward - for example Sebastian Coe, the great Olympic runner is head of London's Olympic Organizing Committee for this summer's games.

Running is a different community. Runners are bonded no matter their differences, with running. For example, former Gov. Mike Huckabee and I are not even close in politics; however we share a passion for running, and have exchanged letters to each other on our running. Runners can run with a group, or on their own. They bond over how to lower their race times, or which shoes which work best for them.

You don't even need to physically be near a runner to have a sense of community. Steve Runner with his Pheddippidations podcast has created a virtual community of runners who share ideas, hopes, dreams, etc. On the Motley Fool, I have "met" runners and shared the ups and downs of running. In some cases I have actually met the virtual friends I have.

It's an amazing thing to be a member of the running community.

Charlie

Be Safe

This morning I spoke with a female runner in my training program about safety. I am always amazed when I see women running alone, especially in an urban area. Yes, running alone in a well traveled area is ok, but there are those times there isn't anyone around, and there are bad people out there.

So I am going to offer some tips that both women and men could benefit from. Know where you are going. Be aware of your surroundings. Make sure you let someone know where you are going, and how long you expect to be. If your path is desolate, and you are worried....don't run there. Take pepper spray if you feel you need it.  If you can run in a group, or with someone why not do it.

I talked to a police officer about giving a safety talk, and he told me that crime on the trail really doesn't happen north of a certain street(city limits). Sorry officer, there is no invisible force field which keeps crime out of certain areas.

According to the woman I spoke with this morning, she said Oprah tells women to just drop to the ground if someone is attacking. It makes it much harder for the attacker to take you off your trail and into the woods or if in the city, to an alley. Makes sense to me.

What advice do others have?

Charlie

The Month Before Chicago

One month from today a few thousand folks will be starting on a 13.1 mile journey through Chicago. The Rock n Roll Chicago Half Marathon is almost here. To mark the occasion I headed out on a 5+ mile run this morning on the Monon.

The run felt good until the heat finally got to me. I blame not drinking enough and not taking a Gu with me. I walked the last 1/4 mile. Still I ran in 1:17, which isn't bad. Hindsight tells me I should have picked a shadier portion of the trail.

Still this was a good indication of how I am doing at this point. I have a 6 mile race on July 4, and my goal is to do a long run prior to Chicago of two hours.

My running is going at well. I am running three days a week. While I don't think I am getting any faster, I am feeling better and enjoying my running, and I will take that at this point in the game. Faster can always come at another time.

As it gets closer to the race I will detail the course, and my plan to attack it. Until then the training goes on.....

Charlie

Proper Form for Minimal Running

I have talked about minimal or barefoot shoes in past writings. I have always advised that the shoe is not what changes your running, it's the form. So for a few moments, I would like to talk about form. There are all kinds of information on form out there. I am just going over some key areas common in all the information out there.

There are some key areas to work on if you are going to change your form for a minimal style. Please understand this takes some time to develop. There is no easy lesson and you are good to go. The idea is to land with more of a midfoot strike, and not as much of a heel strike.

First, you need to work on posture. You want to "feel tall" as you are doing this. As you run, you want your head up, looking ahead. I know we all tend to look down, but the moment you do, you begin to slump. So head up. Your arms should be at a 90 degree angle, and swing easily. No wild motions, or flailing with arms. Keep them relaxed and swinging.

Second, you might want to try what I call marching band movements. This is when you march in place, landing the foot down flat. Do this several times, so you get a sense of landing on the midfoot. Try to avoid landing on the heel or forefoot. Heel striking can lead to overstriding. Landing on the forefoot can strain the shins, calves or achilles.

Third, you want to lean as you run. Don't lean from the waist. Lean from your ankles without bending at the waist. As you lean forward, it may feel like you will fall forward. This is what will propel you forward.

As I said, learning a new form takes time. No 1 day miracles. The secret you may not know is, you don't need the minimal shoes to do this. The form can be learned and done using any running shoe. Just know if you are learning the form, and using minimal shoes, expect some muscle pain at first, because you are using muscles you haven't used in the past.

Did I mention this takes time? Slow integrate this into your running, and you will reduce the instances of injury.

Charlie

To iPod or Not to iPod

There are times I run with music, and times I don't. Lately the non-music runs have been the majority of my runs. I know some people can't run a step without music in their heads. Others feel it's a horror to think about doing. I am somewhere in the middle.

Here is what I like about taking the iPod along. There are times I want company. This can be music, it can be a podcast, or even an audiobook. Longer runs usually are the times I put on the headphones and go.

A good portion of the time I like running without anything. I like hearing my breathing, thinking about my form, focusing on the run. I feel music distracts me from those things. From a safety standpoint, I think it's better not to have music playing. You can hear the bikes, cars and other runners.

Another problem with music is pacing. Different tunes affect my pace, and that can be a problem if I am trying to keep an even pace. I find it difficult to find music for an even paced run. So I do a couple slower songs, then a fast one or two songs, and so forth.

In marathons I take the iPod. There are times though during the race, I just want to rip the thing off and toss it to the side of the road. It just gets too much, and then I am left trying to carry it, or stuff it into the little pocket in the shorts.

A co-worker of mine tells me if she didn't have music, she couldn't run. I find that a curious statement. She finds running boring at times. I asked her what about the music makes running more interesting to her. It doesn't. It just makes it less boring. I suggested another sport, but then she told me she likes running too much. Huh???? Maybe that's a topic for a different post.

So while running with or without music is not the great running debate, there are sure loyal fans to each side of the question.

What do you do?

Charlie

Evening Run with the Frontrunners

In April I introduced many of you to the Frontrunners.

http://running-with-coffee.blogspot.com/2012/04/frontrunners.html

This evening, I had the pleasure of running with the Indianapolis Chapter of the Frontrunners. They meet twice a week for runs. On Saturdays they meet at Butler University. On Tuesday evenings, they gather at the zoo, and run along the canal in downtown.

Tonight it was hot. Temperatures were near 90 degrees as we headed out from the zoo. There were 14 men and women who ran anywhere from 3 miles to 6 miles. I was in the 3 mile pack, and by pack, it was an older gentleman named Steven and me. Before we headed out, everyone gathered in a circle and said who they were. There were two of us who were new to the group, so it was a nice introduction.

Did I mention it was hot out. The Canal area of downtown does have some shade, so that helped. I wish more people used the Canal. It is full of nice condos, and some potential cafes, pub and restaurants. I say potential, because there are almost none there.

Steven was very nice to keep me company, but I knew I was keeping him from a faster run. Still this was a better experience than the one I had with the Frontrunners in Chicago. There they all ditched me on my run, and went on their merry way.

I had contacted the group before hand, so they knew I work for an area running store. Still very few had heard of my store. From a marketing standpoint, that sucked. Still I told the organizers we would be happy to have flyers for their group in our store.

I would like to run with the group from time to time, and I appreciate the community aspect.

As for the run, we started out fast, but speed left us as the heat hit us. A nice trot and walk was how we finished the run. Very glad to meet some fellow runners this evening.

Charlie

Taking it Easy in the Heat

We have had a very hot and dry June in Indiana. So running in the heat is the norm these days. I have talked previously about running in the heat, but I wanted to mention one thing....taking it easy with an even pace.

This morning I ran 4.02 miles.  During my run, the goal was to keep it easy, and not push hard. The mantra in my head was - easy, easy, easy. When it's hot like it was this morning, going out hard and fast is a way to have a miserable run. Take it easy, and that's what I did.

My first mile I ran in 14:32
My second mile was 14:35
My third mile was 14:35
My fourth mile was the slowest I ran it in 15:45

On a day like this, I saw no need to work on negative splits. I just wanted to run easy. I made sure I drank my NUUN before I got thirsty. So by taking it easy and being hydrated, I not only finished well, but I felt terrific after the run. No heat fatigue or tiredness.

I also made sure I ran on a very shady portion of the Monon. The sun was hot, and I felt it beat down on me when I was out in the open. Good to remember in July during the half marathon.

Good run....stay cool.

Charlie

Olympic Track and Field Trials

This week Eugene, OR will be the center of the American track and field universe, as athletes gather for the Olympic Trials. Everything starts on Friday. Americans track athletes have traditionally been a power at the Olympics, and this year should be no exception.

In the sprint distances Jamaica is the country to beat. Can anyone beat Usain Bolt in the 100m? Tyson Gay, Justin Gatlin and Walter Dix are the American stars who will be attempting to go after Bolt. On the women's side, Carmelita Jeter will take her crack at the Jamaican women.

5000m is loaded with amazing talent. Galen Rupp, Bernard Lagat, Lopez Lomong, Matt Tegankamp all have ability. Can any of them beat Mo Farah from Gr. Britain? Rupp trains with him in Oregon, and are both trained by the legendary Alberto Salazar. In London, this will be an amazing race.

1500m is the metric mile. Jenny Simpson is the women's world champion, and is expected to win the trials. On a personal note, I have met Jenny, and she is a gracious and delightful person. Sometimes when you meet athletes, there is a bit of attitude by some of them. Not Jenny.

In the Decathlon, it is possible that the American men who qualify could sweep in London. Bryan Clay, the defending Olympic champion is back. His main challengers will be Ashton Eaton, who is have a terrific season and J Trey Hardee III, another wonder in this event.

One of my favorite races is the 800m. Nick Symmonds is one of my favorite runners, and this is his race. I look for him to win the trials. Andrew Wheating who ran this event in Beijing has had injuries this year, but is hoping to pull things out to go to London.

Sanya Richards-Ross will be back for another Olympics in the 200m and 400m. No reason to think otherwise for her.

So many races. It will be an exciting trials. NBC will be televising. If you can catch some of the action - do!

Charlie

Marathon....1 or 2?

2013 is a marathon year for me. As I consider what marathon to do, I wondered if I could do 2, as opposed to 1. I talked with Mark about this, and he thinks I should focus on one. My sister Anne thinks 1 is enough as well.

So why 2?

There are a couple of marathons I would like to do. One is in the Spring - The Yuengling Shamrock Marathon in Virgina Beach, VA. It is on St. Paddy's Day. It's flat, running along the Atlantic Ocean. It would be a new place for me to run. I would train through the fall and winter.

The Fall marathon would be Chicago. Clearly I want to run that so I can finally finish it. If only they would let me start where the stopped me in 2007 - mile 16. Alas, it is not so. For that one I would train in the summer.

Training wise there would be extremes weather wise. Cold and wintry for the Shamrock. Hot and humid for Chicago. 

Cost wise, Shamrock is a cheaper registration, but Chicago would be cheaper to travel.

Doing both is a big commitment training wise. I haven't run two marathons since 2007. It would be hard on my body, but I also assume the time between March and October would take give me time to heal.

So I have a lot of thinking to do...... Thoughts?

Charlie

Doping

I know very little about performance enhancing drugs. To be honest, all I know is they enhance sporting performance. I know...DUH! Still it troubles me that world class athletes resort to drugs to win.

Of course the sport we know most about cheating wise is bicycle's Tour de France. Various riders have been stripped of titles because of doping. Running though is also a dirty sport. Justin Gatlin has come back from a suspension for his alleged drug use. Marion Jones still acts defiant about her alleged drug use.

The most famous suspected drug user is Lance Armstrong. Armstrong has never been found guilty of doping. Lord knows the French and the US Federal Attorneys have tried their best. Now the US Anti-Doping Agency(USADA) has found evidence of possible drug use by Armstrong in samples taken from 2009-2010. If found guilty, past titles, including all of his Tour de France wins would be stripped from him.

Armstrong has been almost arrogant in his proclamations of innocence, but I have to tell you, I think he did something. Too many people have whispered over the years that he did. If true, what a shame. It's a shame, because I believe Armstrong has the ability without drugs to be a winner. What he wants, if this is all true, is to win at any cost, and that is just wrong to me.

I know elite athletes want an edge, but does it have to be drugs? Can't it be an innovative way to train? Or better workouts? Or some new coaching advice? What about talent? With the Olympics coming up, we know those athletes will be tested like mad. Some already know how to cheat the tests, and that is also horrible.

I'm curious about the ramifications to using some of these drugs, as far as long term effects on the body? Is fame worth whatever toll a drug may take on the body? To some, sadly, the answer is yes.

The flip side to this is....if people are going to use drugs....make it legal, and accessible to everyone. I suppose then we really would see what these drugs do to people.

It really isn't a win if you use drugs, in my humble opinion. It actually makes you a loser in life.

Charlie

The Monon Trail

Every now and then you see reference to "The Monon" as in The Monon Trail. This is where I primarily run.  I will talk about running on The Monon or in Broad Ripple, but what is it?

The Monon Trail is part of a growing trend in the U.S. of turning former railroad tracks into trails for running, biking and walking. In Indiana The Monon Railroad was a life source for over 100 years. It literally traveled the state, from Lake Michigan to the Ohio River.

Originally used as a support line for Union soldiers in the Civil War, the railroad became a freight and passenger line which was used for decades. It was the route between Indianapolis and Chicago. Students who attended Indiana University, Butler University, Purdue University and Wabash College were able to get to and from campus on the train. The devotion to schools was so strong, passenger cars were painted in the IU colors, and freight cars were dedicated to Purdue.

When we talk about The Monon now, we are talking about the refurbished trail which extends from Westfield, IN to the north, running south to downtown Indianapolis. There are approximately 18 miles of trail. Along the route, you encounter Westfield, downtown Carmel, Broad Ripple, the Indiana State Fairgrounds, and the center of downtown Indianapolis.

There are two things I love about the trail: the flat nature, and all the trees. No one will be challenged running on the Monon. There are no hills. It is flat. For someone like me, that is perfect.

The trees provide so much shade, you feel you are in the woods at times. Many times I just slow down and take in all the nature around me. Along the way I see birds, squirrels and the occasional deer or raccoon.

To give you a sense of my route, here is a brief video taking you on a tour of The Monon.....

I love running this trail as much as I loved running on the Lakefront Path in Chicago.

As I said walkers and bikers use this trail as well, and of course there are the usual battles between runners and bikers. Usually though everyone uses the trail well, and we all coexist in harmony.

Charlie

Homophobia? Not in Running

LGBT and non-LGBT sports organizations have been invited to Nike's world headquarters this week for a summit on developing ways to combat homophobia and transphobia in sports. I thought about this over the weekend and wondered how it pertains to running. While I have no doubt that in some elite circles of our sport there may be some homophobia, in general I see very little of it.

I can see where there would be issues in football, basketball, hockey, because of the big macho images those sports have. Of course those sports have gay people in them, as I imagine most sports do. In my opinion it comes down to image. They want to promote a rough and tough image, and somehow being gay doesn't fit in with that image.

One of the roughest sports I know is rugby, and we are finding gay players coming out, and showing just how tough they are. Trust me, rugby is one of the roughest sports out there, so this is no small feat.

Running though is different. Running is not a team sport. It's an individual sport. Running is also an encouraging sport. You can look like death warmed over out on a course, and someone, somewhere will tell you, "Keep it up, looking good."

Running doesn't have a macho image to uphold. Of course just looking at the apparel needed would tell you that(spandex, bright colors...please). Running is a test of endurance and what the body can take. Just as I tell people the road doesn't care what color your shoes are, it also doesn't care what your sexuality is.

There are LGBT running groups, just like there are LGBT sport organizations everywhere. These are the people who are breaking down barriers. The Gay Games goes a long way to showing the world that we can do the sports that aren't figure skating or gymnastics.

Kudos to Nike for initiating this. It will only be successful if the company puts some teeth behind its efforts, and the groups involved really get involved and stay involved.

Charlie

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