London Take Aways

The 2012 London Olympics are over. The athletes have competed. The medals have been won. The ceremonies were big and colorful. Even the Spice Girls reunited for these games. From a running standpoint they were fascinating games. I just want to take a few moments to share some thoughts on these Summer Olympics from the running standpoint.

Usain Bolt is the fastest man alive. That is an understatement to be sure, but there it is - fastest man alive. His double performance in the 100m and 200m was historic in that no one has ever repeated those victories in successive Olympics. He has an ego as large as the Grand Canyon, and why not? When you're the fastest man alive, shouldn't you have an ego? I would caution Mr. Bolt though. Those with the biggest egos usually have a big fall, and while you criticized Carl Lewis for mentioning d-r-u-g-s, spectacular performances in these days are always going to be suspect.

Ashton Eaton and Trey Hardee are the greatest athletes in the world, and hardly anyone knows them. When you win the Decathlon as Eaton did, you get the title "World's Greatest Athlete." Now I know the name of some of the previous winners, but why is it most Americans of a certain age think Bruce Jenner is the last one to win this title? I really wish there was more attention given to Decathlon. It is an incredible test of human endurance to do 10 track and field events in two day. Congrats to our Gold and Silver Medalists - you are awesome.

U.S. sprinting women were amazing.  Beijing was not a stellar games for the American women. Sonya Richards-Ross and Alison Felix provided us with thrilling victories. The women's relay teams gave Jamaica something to think about. We need to cultivate the middle distance women a bit better, but I see a lot of potential there.

Mo Farah and Galen Rupp, not only proved Alberto Salazar is a master coach, but they showed how competitors can be the best of friends. Their celebration after the 10000m race was one of true joy and happiness for each other. Good job gentlemen.

Meb Keflezighi is an inspiration. He was the lone American left in the marathon after the other two dropped out. The 2004 Silver Medalist deserves something from coming back for 17th place to finishing 4th in the men's marathon. That is grit.

Ryan Hall needs a coach, and a good understanding of who he is. If he wants to be the greatest marathoner who has never won a marathon - done. His usual style of running is lead from start to finish. That hasn't worked. He got rid of his coach, self coaches with allegedly advice from God. That isn't working. Hall has so much potential, and yet, he crumbles. I like Ryan Hall a lot, and want him to succeed, but he won't at this rate.

Oscar Pistorious was the star of Track and Field. I know it's all about the Bolt, but really when it comes down to it, the young man from South Africa reminded us that just being able to compete and run is the important thing. He takes home no medals, but he has won the hearts of millions around the world.

Shalane Flanagan and Kara Goucher gave good efforts in their marathon, but finished 10th and 11th respectively. Aim for Rio ladies. I think they both can win this, and eagerly look forward to more of their races.

So there are some of my take aways. Yes there are more stories from these games, but those were the ones which are still in my mind.

What did you all think of the Olympics?

Charlie

Serving the Community

On Saturdays I am out on the Monon Trail passing out water to runners, bikers, walkers, anyone coming by. I enjoy it a great deal. It gives me a chance to support the running community.

I get to talk to runners as they stop about their running, which is always cool. They ask me questions, they tell me how the run is going, Most of the time I am just saying "Good Morning" to runners.

Many runners say thank you, or give me a thumbs up. Some just pass me by, looking suspicious at what I am going out there. Few don't like me out there. Yes, I've dealt with people who think I shouldn't be out there - don't ask.

What is cool for me is when these same folks come into the store, see me, and want to talk about their running, or they let me know how the running went. There is an older woman I see every Saturday who stops for water. She's in her 60s and is working towards a marathon.

I have talked to her about hydration, nutrition, and how to boost energy on longer runs. One suggestion I had was taking a Peanut Butter Sandwich, and cut it up into bites, and eat it along the way in the latter stages of the run. Yesterday she showed me the baggy pinned to her with PB and J bites, she froze, and had time to thaw out when she needed it. She came into the store later in the day and told me that worked great, and she should use it in her race.

If you have the chance to pass water somewhere....do it. It is appreciated, and it bonds you with the running community.

Charlie

The Gay Olympics

The Olympics are arguably the biggest spectacle of sport. At least 1 billion people watched the Opening Ceremony. The athletes are simply amazing. These games are the gayest event on the planet. Now I'm not saying anything derogatory, just stating fact.

First of all the games are in London. Hello! London, one of the biggest gay centers in the world. This is the land of Elton John, George Michael, Boy George after all, and they aren't the only gays in the village.

Next the sports themselves. Really, what heterosexual came up with synchronized swimming? That was the brainchild of some gay man who watched a lot of MGM movies starring Esther Williams(Google her you young folks). Synchronized diving, is just double the hotness of divers and a chance to double your Speedo pleasure. Field Hockey? Come on at this point every lesbian has Googled the Dutch Field Hockey team. I won't even touch the gymnastics with ribbons and balls. Women's weightlifting? Go to a lesbian bar and cross those gals!

No where is evidence of gaydom more evident than in the "uniforms" of the athletes. Beach volleyball, is women in tiny bikinis. Clearly the heterosexual male lesbian fantasy at play here, gay none the less. Track and field outfits are so tight, I can see blemishes through the material. Then, there's rowing....

Is there any doubt?

I haven't even talked about the Opening and Closing Ceremonies....but you get it.

I have participated in the Gay Games, and I say these are even gayer. Maybe this is why I love the Olympics so much.

Kudos to the 23 gay and lesbian athletes who are participating openly. It's past time to kick out this closet door.

As the Olympics wind down....enjoy the gay moments as much as possible. Good news the 2016 Summer Olympics are in....Rio (gay).

Charlie

Generating Interest in Running

As I watch the track and field portion of the Olympics, I am struck at how the stadium is full with spectators. 80,000 people are jammed into the stadium to watch track and field. Also, I notice that the streets are packed with people lining the route for the marathons and the triathlons. I understand these are the Olympics, and there will be crowds because these are the Olympics. The Europeans and other nations though come out to support their track and field athletes. It's not unusual to see capacity houses watching these meets. It used to be the case in the United States, but no more.

There was a time running and field events captivated the country. There would meets, big meets around the country, and the press came, and the people came, and we marveled at our athletes and their accomplishments. Now we pay attention every four years. In our society, there is too much competition for our attention. Ironically we have been in a running boom for a while now. Who knows maybe the Olympics will bump things up a bit.

I work in a community where track and field and cross country are a big deal. A few hundred kids are on an area high school's cross country team. You read that right, a few hundred. They even have time trials to see who will be regularly competing at the meets. The kids love running.

Kids in this community start at an early age. We have what is called "pup running," where kids in later elementary school grades get into running programs, which feed into the middle schools, which feed into the high schools. I didn't experience this in Chicago, but in Carmel, IN, it is the thing to do.

Parents give full support to this, and encourage their kids. It's especially funny to meet the parents of some of these kids who never ran an inch in their lives, but are so thrilled their kids love running.

Granted Carmel, IN is a more affluent area, which can support these programs, but what about the rest of the country? Surely USTAF has programs to help communities develop future runners. Sadly though, schools are dropping a good many programs which don't "generate revenue." Cross country and track are part of that.

Running can be a priority again. Why should our athletes spend most of their year abroad to compete? Why can't events be more plentiful than the Drake Relays, the Penn Relays, the Prefontaine Classic, etc.. 

Football and basketball are the top sports in our country. Surely track and field could get some of those spectators. Lord knows they've been watching the Olympics.

Charlie

Overcoming the Obstacles

 One reason I love the Olympics is not just about those who perform at the top of their sport, but those who overcome obstacles just for the right to be at the Olympics. This is about two people; one you most likely have heard about, the other may be new to you.

Oscar Pistorius is known all over the world for his attempts to compete at the top level of his sport. The South African runner was born with Fibular Hemimelia, a congential absence of the Fibula in both his legs. At 11 months he had both legs amputated below the knee.

Oscar's family never treated him like anyone different. He ran and played like any other kid. In fact he played rugby, water polo, wrestling and tennis. It was during rehabilitation from a rugby injury that he discovered running. He didn't look back.

Pistorius runs with Cheetah Flex-Foot carbon fibre trantibial artificial limbs. They look like blades, hence his nickname, the Blade Runner. He has been one of the top runners in the Paralympics, but wanted the opportunity to race with able-bodied athletes in the 400m.

The IAAF denied him the chance in the 2008 Olympics. His abilities with the Cheetahs are a source of controversy. The question has always been do the artificial limbs give him an edge in competition? The IAAF at the time felt it did, even though he had never won a contest versus able bodied athletes.

The Court of Arbitration of Sport decided there was no significant advantage to using the Cheetahs, and cleared him to run in Beijing if he qualified. He didn't qualify for the South African team. That changed in 2011, when he reached the "A" standard needed to qualify. South Africa put him on the team.

Last night Oscar Pistorius achieved his goal. He ran in the semi-finals of the 400m. He finished last, a full 2 seconds behind the world champion Kirani James.  At the end of the race, James came up to Oscar to not only congratulate him, but he asked to exchange bibs. That is an honor in the track world.

Pistorius may have finished last in the race, but he is first in admiration around the world. The controversy about him, and other disabled runners wishing to compete will continue.

Tahmina Kohistani has had to overcome something very different in order to compete in London. Kohistani is the only woman from Afghanistan allowed to compete in the Olympics. Her event is the 100m.

Afghanistan is a very conservative Muslim country. The Talban ruled for decades with an iron fist. We know some of what women endured during that time. And while there are some freedoms, this doesn't make it any easier for women.

Kohistani's training consisted of trying run in a local stadium, while men would harass her. They would yell at her how bad this is for her country, and how women shouldn't be running. He coach would constantly fight with the men who would try to get in her way to train.

The young woman from Afghanistan ran her 100m preliminary last week, finishing last in her heat - 14.42 second. Like Pistorius, she may have been last on the field, but the respect she earned equals a gold medal in my book.  Her goal now is to improve and come back in 2016 and compete in Rio with other women from her country.

It's very easy for us to gripe about our running, or the obstacles we think we overcome, like slow times, or aches and pains. We may not even like running in the heat or cold. Those really pale in comparison to those who risk so much just to be able to compete. I admire both of these people immensely. That are terrific examples of courage and determination. Good to think about the next I think I can't make it to mile 5.

Charlie

Watching Strategy

I have been spending a wonderful week watching the Olympics. As always I marvel at the athletes. This weekend was the start of the running events.

This morning I watched the women's marathon. It is really something to see the elites go after each other on a marathon course. There are tactics that each runner thinks about, and tries to figure when to do what. Each runner has a plan, and there is little improvising. You follow the plan.

For the African runners, the Kenyans and the Eithiopians you could tell they held pace until the 22 mile mark, when they broke free from the pack, and really put distance between themselves and the other runners.

For the Russian who eventually finished third, her goal was to go after the Africans, no matter what. She set them in her sights, and gradually pulled in with them.

For the Americans, my feeling is they played the pace game. The London course has few straight aways, and many turns. This kind of course lends itself to a slower pace, not a record pace. They had to feel that if the finishing time was 2:26, they could be contenders for medals.

The problem with a plan, is that you are depending on too many people. Shalane Flanagan and Kara Goucher ran like they were thinking 2:26. The Africans were running with 2:23 on their minds. The Africans had the winning strategy. There's nothing wrong with how the Americans planned, but it depended on the course slowing down the Africans, and not how they might overcome the obstacles.

I watched Shalane Flanagan crying at her 10th place finish. She did us all proud today, and she will be back. So will Kara Goucher. They can medal. It's just time to think more like an African.

Charlie

The Road to Virginia Beach Begins

Today marked the start of my slow training for the Shamrock Marathon in Virginia Beach on St. Patrick's Day, 2013. I ran 5 miles and I tried new shoes today. As you know I am a Brooks Dyad man. Whispers I hear tell me that I may not like the new update of the shoe. So I have had to do what runners before me have done - look for another shoe.

I can't wear just any shoe. First I need a netural shoe. Second I need a 4E width. My options are limited. I used to run in New Balance, but they are in a transition of most of their shoes. I said most. I found one I can wear - NB 840. Today was the test run.

I ran 5 miles on the Monon. I chose a part of the trail which on the return is a slow incline up, so I could get a good workout in. The shoes appear to be a bit lighter than the Dyad. I felt a bit more flexibility. If the shoe is supposed to feel slipper like, I did not feel that. What I felt though wasn't uncomfortable. It feels more supportive arch wise than the Dyad, and I am still not sure if that is good or not. For now though I like the shoe, and will use it. I will also give the new Dyad a try when I get it.

The run was good, especially on the return portion of the run. Most of the return trip was a slow incline, and I punched it out well. I could have been a bit stronger at the end of the run, but that is one reason I am taking a slow cautious approach towards this marathon. I have time to work on these things.

You may ask why the long training? My body needs all the time it can get to get in shape. I will take it slow, easy, and not push too hard, at least until I need to push. Here is a link to the race.

http://www.shamrockmarathon.com/

Let the fun begin.

Charlie

Shoe Guide Rant

I have never been a fan of the Runner's World Shoe Guide. In fact a good many running store folks feel the same way. I have made mention of this before, but I would like to detail why I am particularly unhappy with it today.

As I was reading the latest issue, there was a chart which details how "to find the right shoe for you." I thought to myself, "Wow this could actually be beneficial." I was wrong. The chart starts simply enough - Do you want a traditional or non-traditional shoe? By non-traditional, they mean minimal. In my mind I checked traditional.

Next they ask about mileage, a fair question. I checked I run about 18 miles a week. My other options were 18-24 and 24+. I thought those were odd numbers to post, but it's not my article.

I follow the 18 miles a week line to BMI - Body Mass Index. Yes, the size of the runner, can play a role in choosing a shoe. My choices were BMI of 25 or lower, or above 25. I am currently above 25. From here the lines will take you to the shoes.

Evidently if you are above 25 BMI, there is only one shoe for you - the Mizuno Alchemy. At this point I call BS and want to toss the latest Runner's World in the trash. Why BS? There were no questions about your gait. Oh there was the usual take the wet foot test to see what kind of arch you have(not all flat footed people overpronate), but nothing to detail the pronation, which is key to selecting a shoe.

The Alchemy is a fine shoe, and I sell that shoe with confidence. I sell it to people who overpronate quite a bit. I would never sell it to the person who supinates like no one else, because it would cause them to roll even further to the outside and hurt them. Where was my Brooks Dyad? It was in the under 25 BMI selections.

I won't even discuss the shoe reviews, which I gain little from. The problem is the writers at Runner's World are great writers, but they suck at helping you get the right shoe. They give terrific information on the technology of the shoe. In fact I like that information, but if you need a shoe, don't depend on the magazine who takes advertising money from the shoe companies and trust them 100%. Use their reviews as some back of the mind information, and get yourself properly fitted for shoes.

When you do get fitted for shoes, leave the Runner's World at home.

Charlie

Back in the Saddle

Today was my first run since the Rock n Roll. It felt like....well like it should after a week of not running. I felt a bit sluggish and stiff as I headed out, but I got into a groove, and all was good. Today's run was nothing big. I ran 3.28 miles and kept the pace to around a 14 min/mile pace.

I thought about running yesterday, but I thought I should give it one more day. As always I think it's important to listen to your body, and not push anything when coming back from a race.

Now the plan is to up my normal runs, which have been 4 miles. I would like to have 5 or 6 mile runs be the norm, then a longer run one day a week. This is very doable. I just need to plan a bit more.

So there it is....back to running and feeling good. Now back to the Olympics!

Charlie

Cross Country Questions

This is the time of year kids are gearing up for cross country season. Parents are bringing them in and asking questions. I'm especially patient with parents of first time cross country kids, because they don't know. Here are some of the questions I answer.....

Will these shoes help them go faster?
Won't the shoes get dirty? Can I throw them in the wash?
Can he/she put their orthodic in the spike?
She likes pink, because it makes her look fast, do you have pink?
Why is the spike ugly?
Will this shoe cure their shin splints?
Does this shoe come in Nike?
Can I dye the spike in the school colors?
How much?
If he loses his shoes, will you replace them?

Now I see you are all shaking your heads, but I think it's tough for parents of first time cross country athletes, just as any other sport their kid chooses. There are a lot of questions. I still have to wonder though, especially the what happens if they lose the shoe.

For the record, the kids are always excited, and just listen as I talk to them about the shoes. Parents seem to be the nervous ones. Let the season begin.

Charlie

What My Complaint Is

On Facebook I have come under attack from a few people for what they see as me whining about the Rock n Roll Chicago. They are under the impression that I am complaining about being stopped. In fact that is not what I am complaining about.

My issue is about the rules of the race, which I followed, but I believe race organizers did not. The rules according to the Competitor Group, the organizer of the race, is that the time limit for the course is 3:30. That clock on the time limit starts after the last person has crossed the start line, and not gun time.

I was in the last corral. We started before 6:50 am. Gun time was 6:30am. The 3:30 should have started around 6:50am. The blockade and buses stopped people around 10:00am, with the notice that they had to open traffic. This was 3:30 based on gun time, but not on chip time. We were also told no one would be allowed to finish, and yet there was no rolling stop as there normally is because hundreds of people finished after me, who were still on the course. No one pulled them off.

I have been stopped before, and I am sure will be stopped again. I understand that. I understand that if I am not keeping pace, them I risk being pulled off. This was not the case. I was on pace. I was ahead of pace. Somewhere the rules changed, and I think Competitor Group should explain it. They have been silent.

I won't speak anymore on this. I just wanted to be clear why I am angry.

Charlie

Looking Ahead

As I look ahead to my races for the rest of the year, I am only registered for another one - Mo'Cowbell Half Marathon on Oct. 7. If the goal is still to run three more, I want to be sure they are spaced out accordingly. Time is running out though, so I may need to re-assess and run 3 half marathons this year.

I can do the Monumental Half Marathon in November. I like that race quite a bit. It's nice and flat. November should be good weather wise....or will climate change make it 90 degrees that day?

Whatever I do, it is now part of an overall training plan for the Shamrock Marathon in March, 2013.  I know I have to increase the miles I do, and these race help with that goal.

I had thought about running a half in September in Wisconsin, but it is two weeks before the Mo'Cowbell, and I am not sure my body can recover that quickly. Maybe I find one closer to the start of September?

Whatever the case, I am still feeling good about the running and the progress I am making.

Charlie

My Olympian Love Affair

With all due respect to Mark, there is a love affair I have had for 40 years. I love the Olympics. My Olympian love affair began in 1972 with the Sapporo Winter Olympics. I remember watching skating and ski jumping, and thinking how cool it all was.

Munich hosted the Summer Olympics that year, and it was a mixture of wonder and horror. I was glued to the TV as I watched Olga Korbut, Bruce Jenner, Frank Shorter and Mark Spitz It was simply awe inspiring to watch these athletes.

The horror as know was the raid on the Israeli athletes, by members of the Black September Palestinian terror group. Watching the events unfold was disturbing. Men in masks had invaded what was a celebration of peace and sport, and turned it into a nightmare. All the athletes died in a shoot out at the airport, and the Olympics mourned.

From the darkness of the 1972 Olympics, came the return of the celebration of sport with the 1976 Montreal Games. My love with the Olympics was forever solidified when my parents took me to the Games. I was in the stadium when Queen Elizabeth opened the Games. I watched Greg Louganis begin his quest for Olympic success. I was at The Forum when history was made as Nadia Commenci scored the first perfect score in gymnastics. We had a neighbor who won a Bronze medal in the backstroke. I actually got to see the medal(thrilling).

The 1984 Los Angeles Olympics were a huge spectacle of sport and pageantry. Mary Lou Retton, Carl Lewis, Jackie Joyner Kersee, Joan Benoit, Moses Malone, and so many more. I was in college at the time, and discovered the Olympics were a bonding event. I discovered other people loved watching as much as I did, as the student union was always packed with students watching the games, instead of going to our summer classes.

No matter the year, the season, for the 2+ weeks the Olympics are on, I am watching. I love the competition. I love the athlete profiles. I love the spectacle. I love it all. Whether it's curling, skating, track and field, gymnastics, or table tennis, I watch it all.

Time to get settled in for another Olympics. The love affair continues.

Charlie

Lessons Learned from Rock n Roll Chicago

Now that I have been bitter for one day about the experience in Chicago, time to take stock and see what I learned in this race.

1) I am building my miles well, but need to build a bit more for stamina. My basic is run is a 4 mile run, time to work on making that a 6 mile run.

2) Speed work. I need to work on speed work.

3) Nutrition. Time to re-evaluate what I eat, and come up with a better nutrition plan.

4) Hydration - I did an excellent job hydrating in the heat. Now I just have to keep doing what I have done. Note...I was never really thirsty in this race.

5) I'm not close to running a good half marathon. I can do a pretty mean 10K though.

6) Not sure I have 4 half marathons in my this year, but I may have 3.

7) I will most likely just do one marathon next year.

8) Core, core core....time to work on my core.

9) Course time limits....yes I know they exist, but make sure I know all the rules(BTW - I have filed a complaint with the Competitor Group, and they have not responded).

10) No more races in Chicago beyond a 5K.

Charlie

Dear Chicago

Dear Chicago,

I seem to have trouble completing races in your fair city. Correction, your races seem to have trouble letting me finish. In 2007 I was stopped at Mile 16 of the Chicago Marathon. There was no water on the course due to heat. I depressed about that race, but I understood the reasons behind stopping the race.

No we flash forward to today. Today I ran the Rock n Roll Chicago Half Marathon in conditions which were reminiscent of the ill fated Chicago Marathon. Temps started in the upper 70s as the sun came up over Lake Michigan. The day started fine. Got to the race, found my corral, and got a nice visit from an old friend - Miguel. Miguel and I worked for Southwest Airlines back in the day. In the last few years he has taken up running. It was so great to see him.

The race started and off we went. The heat was actually worse at the start than I thought it would be. Very quickly we go into a tunnel. The tunnel felt like a sauna as we ran through it. Once the course started weaving its way through the city, it felt hot, but not oppressive. The sun was out for a while, but soon clouds began to hide the sun.

I was feeling good, very good as I ran. I ran my first mile in 11:25, which is very fast. It didn't seem that fast, but I slowed down as soon as I saw that on my GPS. I soon got to my normal pace, and it all felt good.

As we got back into the Loop, I noticed a medical tent. I asked one of the med people if I could have some ice. That didn't go well. The woman told me I couldn't have ice, but if I wanted to be treated they would help me. I just wanted a couple of frickin cubes!!!! One of the volunteers at the water station gave me ice, and I out it in my bottle. It all felt good going down my throat, and was just what I needed.

My time was getting slower when I got to Mark between mile 6 and 7. He gave me NUUN, a bottle of water, and soon I was on my way. I felt good jogging along. I was still running more than walking, but I knew as I got into hour 2 I would be walking more.

Trouble happened as I approached mile 10. At this point it was 2:45 in my race, and I saw a motor coach block the street. We were told that traffic had to open up, so we needed to board the bus. One guy got loose from a police officer and ran. We had not choice we had to get on the bus. The bus drove us to a point where we were let out so we could "finish" the race and get our medal.

The damage was done. I was already depressed. I was about to get another medal I hadn't earned. I crossed the line, got my medal, and made sure I got plenty to eat and drink(especially the chocolate milk). Once I saw Mark I started to cry, and comforted me. It was another Chicago race I was not allowed to finish.

I have looked at the rules of the race. According to organizers, the course limit is 3:30, based, not on gun time, but on chip time, and the clock starts when the last person crosses the start line. Remember I was stopped at 2:45, and there were people behind me. I had 5K to go. I believe someone pulled the plug early. I would have run the last 5K in 40 minutes and got in under the 3:30.

So my dear former city, I have made an important decision. I will no longer run long distance races in your city. I was planning on the Chicago Marathon next year, but no more. You can have your races and screw people out of finishing. You have screwed me for the last time.

I wish you luck with your races, just know the city of Chicago is a black pit of racing for this runner.

Sincerely,
Charlie

The Night Before

Tomorrow at 6:30 am, a few thousand of my closest friends and I will be running the Rock n Roll Chicago Half Marathon. Am I ready? Yes. Am I stressed? Yes. My biggest concern is getting there, and making sure Mark is where he needs to be between mile 6 and 7.

It's been a long day - the expo was nice, seeing my good friend George was wonderful, now we are about to have dinner with Mark's family. A little pasta is on the menu, but nothing too big or filling.

I hate the night before a race like this. In my head I play out too much of what to do before the race, and what to do during the race. Sadly it doesn't turn off. Now all I want is a nice dinner, and to go to bed early, and hopefully sleep ok.

For those who want to track me go to..... https://www.competitorwireless.com/ my bib number is 29703

Will report after the race.

Charlie

Rock n Roll Chicago - The Plan

I like to talk about my race plans, because it helps me keep it in my head as I get ready, and as I run the race, I can go over it again and again. Let's start with the ...start. Weather for the day is sunny, and the start time temperature is going to be 76. That isn't the high....that is the low for the day. So at the start, the key is not to go out too fast. This is always problematic at the start of the race because you want to get going. Still I will be mixed in with walkers, so I have to remember not to get anxious and do the bob and weave. Just head out steady and wait for a thinning out.

As I wind through the Loop, I can pick it up a bit, but I want to maintain more even pacing. I want to save myself for what will come at the half way point....the Sun. Once we get closer to the lake then the heat will really by going. If I can get to the halfway point at 1:35 I will be doing pretty good.

I know as the heat settles in I will be going slower. My walk breaks will be more frequent. If I was going at around 14min/mile pace in the first half, I don't want to get beyond 16min/mile pace in the second half. Easier said than done.

My PR is 2:45. I won't be coming close to that on race day. With the heat and current fitness level, I am shooting for 3:15-3:20. That maybe a bit tough, but I won't sweat it if I can't hit it. Again....heat is the major factor.

I will be armed with the Gu and NUUN. I just have to remember not to hit a point where I am thirsty, that is when I am already dehydrated. Mark will meet me at the halfway to make sure I am doing okay. Next time I see him, I will be crossing the finish line.

Not sure about running with the iPod that day. I will have it ready, but not really feeling I want noise in my head.

So there's the plan. Steady and hydrated are the keys to race success on Sunday.

Charlie

Style vs Function

By now you have read my many tirades about picking shoes based on anything but function, and yet I am still amazed when someone tells me they can't possibly wear a comfortable shoe, because they don't like the color. Yeah, I get that running shoe styles are an off batch of looks. I get that the colors we want aren't always what we get.

I suppose I look at it differently because of how I run, and how I came to running. Running is difficult for me, so I am so excited to find a shoe that works for me, and allows me to do the thing I love to do, that even if it were purple, I would suck it up and run in it. Maybe I am too harsh on some of my fellow runners?

Maybe I should look at it from their eyes? They want it all. They want to run comfortably and have the cool looking shoe. I would like that. The Dyad IF it fits like the older ones, is a great looking shoe. I may in fact have that combination of style and function.

But in the end, function will win  with me. It will always win with me. It doesn't matter to me if the shoe shoots out fireworks as I run, if it doesn't work function wise, then it is useless to me.

I do appreciate a cool looking shoe though. I think it would be cool to walk around in the Five Fingers, which I think look great. I just know the pain I would be in if I wore them.

Maybe the problem for me is that I don't have "normal feet? Maybe I am secretly envious of the style people, because they have options I don't? That may be part of it. In the end though I go back to what I sometimes tell runners, at mile 20 you won't care what color your shoe is.

Charlie

Rock n Roll Chicago - The Course

As I have studied the map of the course for this race, I see familiar runs of the past for half of it. The start is the same start as the Chicago Marathon. Grant Park is an ideal place to send runners on their trek around the city. From there you head north to what is known as the River North neighborhood. This is a lot of condos and shopping, as you are just off the Mag Mile.

Soon you are heading back into the Loop.  For those who don't know the CTA trains loop around this part of the city, hence the nickname. This part of the course is mostly businesses, so there are two things for sure: plenty of shade, and fewer spectators.

From the Loop you head west across the Chicago River. This is an up and coming part of town. Condos and shops are popping up, in what was, and still is, an industrial part of town. The University of Illinois Chicago is out this way, as is Greektown. I imagine at this point we will begin to feel the heat of the day.

The course winds its way back into the Loop, but not for long. Soon, we head south along Michigan Ave and are making our way to the South Side. Condos galore have transformed this area. Trust me 20 years ago this part of town was not somewhere you wanted to be. According to the map, it looks like we may be venturing into Chinatown.

Heading East, we make our way to Chicago's Lakefront. This is my favorite place to run in Chicago. I have written about my fondness for the Lakefront. It doesn't look like we will be on the Lakefront Path, but a road hugging it. I would prefer that. This will be where the sun will hit us hard, and the heat of the day will really be on us. I suspect this will be where I am slowest.

We head North and on our way to the finish, which is the finish line for the Chicago Marathon, back in Grant Park. Millions won't be out to cheer us on, but I suspect there will be terrific crowd support.

Later this week I will talk about my plan for the race.

Charlie

Mentally Preparing

There are two parts to training for a race: the physical and the mental. The physical is basic knowledge at this point. You figure a plan to slowly build your endurance and/or speed to be able to run a long distance. The mental is different.

Preparing mentally for a race is very different. The first thing I do when I am getting ready for a race is review the course map(if there is one available). On a wall at work I currently have three maps taped to it: Rock n Roll Chicago Half , Mo'Cowbell Half and Shamrock Marathon. I look at them every day and I study them. I want to try to visualize as best I can what the course is like. This way when I encounter it for real, I feel like I have a handle on it.

For a race with varying elevations this is especially important. If you know a hill begins around mile 10, you are mentally ready for it. In Portland, I knew a massive hill would be around mile 15, so when I saw it, I didn't mentally say to myself, "Crap now what?" Instead, I said, "Crap there it is let's go." Big difference.

As I do my long runs, I try to place myself at various spots along the race, and how I am feeling.  The thought behind that again is no surprises. If I experience something on my long run, and I mentally noting that this could happen at mile 4 of a race, I am better prepared for it when it happens.

The mental training is also good for when you want to quit. My two hours the other day could have ended sooner, but my brain told me that two hours is still two hours, and if I accomplish fewer miles, I can live with that. Again, this is something I have encountered in almost every race. Portland was the only race my brain wanted me to quit, but I knew I had to push on.

In a long distance race, your brain is your worst enemy. You have to trick it or make deals with it. Sometimes it's "Ok I run until that light down the street, then I walk a couple blocks." Other times it's "You've got to do this, it's the only way to get home." You figure these things out, and your brain doesn't like it, but it will get you through everything.

I also mentally prepare for the end of a race. I don't want to drag at end, I want to be strong. My goal is to run across the finish line. Even if I am physically spent, mentally, I am pumping myself up for one more dash. The Olympics usually play a part in this, as I imagine I am at the end of an Olympic race, and if I don't cross the line, I lose the Gold. So in essence I am telling myself to go for the Gold.

Do what you can to strengthen you mind as you train, and you will be rewarded in each race.

Charlie

Sometimes We Walk

Today was a two hour planned run, as a final long run before next week's Rock n Roll Chicago.  The original plan was to get up early and run. Well last night we celebrated Mark's birthday with Chinese food, and wow, did I feel like I ate all of Shanghai. I didn't feel well this morning, so I postponed until this afternoon.

What I should have done was wait to a longish run on Sunday. I ran about 2 miles of the run, and walked the rest. Overall I did 6.63 miles, and I felt horrible. My stomach was still coping with the effects from last night's dinner.

The walking was fine, I just couldn't run. Let me restate, the walking was fine until the heat got to me, then I felt like crap.

Maybe this is like the old theater adage....bad dress rehearsal, terrific opening night? At least I know I can do a pretty quick walk on race day if I need to.

Charlie

A Good Day

Today was a good day for a couple of main reasons. First I had my annual review at work. To be honest I hate performance reviews. I still have memories of the arcane scoring system Southwest Airlines used. Those East German judges always scored me low.

This one was fine. One of the areas  I was cited for was my work within the community. Talking to the public about running is one of my favorite things to do at work. I have also been building a core group of people to our weekly fun runs. It was nice to be recognized for my work in this area.

Today was also the day I committed to a marathon for 2013. I will run the Yuengling Shamrock Marathon in Virginia Beach on St. Patrick's Day.

http://www.shamrockmarathon.com/

This is a race I have wanted to do for a while. It will be my first Spring marathon, which means training in the winter.....yikes! It is a flat race, which is a good thing. The course runs along the Atlantic Ocean. It's on St. Paddy's Day, and it's sponsored by a beer....1+1=Fun!

In other news....

I am now 11 days from the half marathon. My goal for Friday is the run two hours, and see how I feel. So far the running is going well....so cross your fingers.

Charlie

What's The Best?

I have talked about this before, and I will talk about it again, but with the running season in high gear, I think I need to address this. There is no best shoe or best shoe brand. Sorry.....there is no such thing.

On a daily basis I get asked which is the best shoe, or is this brand better than all the others. There is no way to answer a question like that except to say that it depends if you think the shoe is the best for you. Think of a shoe as a wheel. All the brands have basically reinvented their version of the wheel.

Asics uses gel for its cushioning. Nike uses air or a foam rubber compound. New Balance uses Abzorb a foam/rubber they developed. Brooks uses Bio MoGo, an environmentally friendly foam and rubber process. Mizuno has wave plates. Saucony has a pro grid or power grid cushion system. Adidas has AdiPrene another foam/rubber development.

Some are cushy soft cushioning systems. Others are firmer. There is no best. It is what works best for you. Runner's World gives advice when they review shoes. Take what they tell you with a grain of salt. Consider this....the magazine is supported by the very brands they are reviewing.

Take my usual advice, get your gait analyzed and try on shoes to see which works best for you. What ever works the best will be the best shoe for you.

Charlie

On Pins and Needles

Like most runners I have a shoe I have to wear. For me it's the Brooks Dyad. This is not a flashy shoe. In fact, it's about as orthopedic a looking shoe as you will ever see. What I like about it is it comes in my 4E width, and it has a solid heel. Because I supinate like nobody's business, I been a strong heel.

Sooooo.....Brooks has finally tinkered with the Dyad. I knew this day would come. I have not tried one on in my size yet, but I am worried, because it appears to have a softer heel. I may have to do what thousands of others before me have done - corner the market on the old version.

I am waiting on pins and needles to see what this version will bring.

Yikes!

Charlie

A Love Letter to Fall

Dear Fall,

I've been thinking about you a lot this last month. You see you are my favorite season of the four. Spring is pretty. Winter is a wonderland. Summer is...well HOTTER THAN HELL AND I HATE IT!

You, my dear Fall, are chill in the air on a sunny day. You are the season where colors of red, yellow and orange fill the landscape. You are the season where the leaves rustle as we walk among the fallen ones.

As a runner, I love you, because I just head out on a run, and feel comfortable and happy. There is no pouring of sweat in Fall. There is no wondering when will I hit the next water area. I can ease into a Fall run.

I love you Fall. Even now as I am trapped in 100 degree HELL for what must be the 1,000th day this year. I will take a 40 or 50 degree Fall day, any day. Fall I miss you.

I know you will be here in a few short months, but now as I mop my brow, sweltering in the heat, it feels like an eternity until I see you. Maybe you could visit me early this year? Maybe?

Think about it Fall, come soon, and make this lover of Autumn a happy man.

Love,
Charlie

What is Working

So as I assess how I did at the race on July 4th, I am struck by what is working in my running. First, my dedicated 3 days a week has been dedicated and 3 days a week. Rarely have I been off that schedule. Now it may not be the same 3 days each week, but I am getting them in.

Second, I have built a good solid base of running an hour each time I run a regular run. Yes, there have been exceptions to this, for instance the oppressive heat of 100 degree days for weeks has led me to some shorter runs.

Third, Glucosamine. I swear this has made a difference to me. I am not waking up with joint stiffness in the mornings as much now.

Fourth, I have been watching my pace, and really sticking to a plan to run for 6 minutes and walk for 1 minute. The heat again plays a factor, as I lessened that during the Firecracker 6.

Fifth, I am really enjoying my running. This is the most important factor. If you aren't enjoying the running, the first 4 points don't matter.

So do I change anything as I gear up for the Rock n Roll Chicago? Yes, my longest run over the next couple weeks is going to be a two hour run. I know if I can run a two hour run, I can do three, which will cover most of the half marathon distance. If I have to go slower in the heat...so be it.

Speaking of the heat....it would be nice if Fall could come early this year.

Charlie

Don't Run

It happens now and again, mostly at my job, and I am still confused by it. I meet people who run who tell me they don't like running. They either think its hard, or boring, or just not what they like to do. My usual response is, "Why are you running?"

The responses usually range from, "because" to "I need to exercise." No matter where I have been when I have heard this, I have said the same thing, "If you don't like running, don't run." Yes, the shoe guy who makes a living selling the running lifestyle, has told people not to run. In my mind there is no reason to do something over and over again if you don't like it. Running more isn't going to get you to like it. In fact, it may annoy you even more.

There are so many things to do activity wise in this world. You can bike, swim, walk, row, play golf, play tennis, skip, bowl, and the list goes on and on. Try something else. Who cares if everyone in your family runs, and you don't like it. Go do what you want to do. It doesn't matter if all your friends are doing it, and so should you. No lemmings here....go do something else.

I don't like fantasy games. I have friends and family who think they are THE thing to do, and if I just gave it a chance I would love it. I have, and I don't, but that doesn't mean they shouldn't continue to enjoy those things. This is a simple one....if you don't like running, don't run. I will insist that you do something you do enjoy.

Charlie

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