Cellcom Green Bay Half Marathon

It was a dreary, windy cold day yesterday, as my cousin Polly and I started our 13.1 mile trek through Green Bay, Wisconsin. The race started at Lambeau Field, home of the Green Bay Packers. There was about 6500 people gathered for the marathon/half marathon/5K.

The race started at 7 am...and off we went. No complaints about the first mile. We ran it in 11:49. Mile 2 though we needed the port-a-potty. There was a HUGE line for 3 of those things. This slowed us down quite a bit.

Polly kept asking how my ankle was. Keep in mind, I had not run a step in 3 1/2 weeks, and had a bum ankle. I was clearly running slower though. Polly and I ran together for a few miles....but there was one problem....I KEPT HAVING TO PEE!!!!!

I stopped at mile 2, 3, 4, and 5....The funny thing is I drank nothing in the morning. I think the cold, and the gatorade just cut through me. I was trying to keep up with Polly, but it was a losing effort. I let her go.

As for the ankle. It was ok until mile 9-10. I felt it was stiff, and could go either way. I made the decision to walk more, and hope that would help. It did.

What also helped at mile 10 was the cookie break. Two ladies where there passing out chocolate chip cookies to the runners. It was MUCH appreciated.

At this point I knew I would not be making a PR, but I thought it would be close. Mile 12 took a turn towards Lambeau Field, and I went into the tunnel, and out to the field. After a lap around, back into the tunnel, then on to the finish line. They announced my name as I crossed the line.

My time was - 3:03:44. My PR was 2:59. So for as little running as I have done, and as bad as the ankle has been, I think I did well. Polly finished around 2:41. Very good for her first race.

The race had some issues....

Poor port-a-potty planning.
A boring route.
A small expo.
I will cut some slack on the weather.

The volunteers were great and always cheerful. I liked that! I also loved the post-race brats! Mmmmm!

Many thanks to Polly for running the race with me. I had fun.

Also....BIG thanks to my cousin Ruth for getting up at 4:30 am to make us oatmeal! YUM!

Chicago Marathon training begins the first week of June! I will be detailing my journey on this blog. Keep your eyes peeled.

As for my ankle? It feels good, though I am sore today.

At least I got a shiny medal for it all.

:-)Charlie

2007 Chicago Marathon Training Schedule

Last night was the orientation meeting at my gym for the marathon training. All I can tell you, if I have not already, this training will be an ass kicker!

There is plenty of running challenges - tempo runs, speed work, hill work, and of course the weekly long runs.

There is also yoga, pilates, nutrition class, and strength training.

Scott, the manager of the gym asked us to write a bit about our running history and health issues. I detailed my foot history. So they are aware, and adjust things for me if need be. He told me he thinks I will do great with the program.

We were also asked about goals and what we hope to accomplish. I have two. I want to be a more efficent runner, and I want to be fitter.

Do I have a goal forthe marathon? Yup! This one is not about just finishing. Time to set a PR - Personal Record. Knowing my race history, and with this training, I am shooting for a sub 6 hour race. I think this is realistic with the kind of training I will have.

Here is what June looks like training wise:

Mondays - Pilates
Tuesdays - Yoga
Wednesday - Shorter runs 4-5 miles + strength training
Thursdays - Runs on my own
Saturdays - Long tuns + 1 nutrition class

This will change in July, and I will talk about that then. I will also detail here what I am doing and feeling as I go through this training process. It is going to be one interesting ride.

:-)Charlie

About to Crank It Up

First the good news - my ankle is better, and I am ready to run this weekend in Green Bay. As promised, I have not run the last couple of weeks. I have been biking and doing the Elipitical. Not the same, but I get a workout. Looking forward to the race.

So....it is time to get ready for the Chicago Marathon. I have found a training program. I believe it will KICK MY ASS! My gym offers a very comprehensive training program. Tempo training, hill training, strength training, yoga, pilates, and of course the long runs, are all a part of the deal. I will be lean and mean and ready to set a PR at the marathon. Hooyah!

The down side these days...I have gained some weight. Sadly I have put on about 6 lbs. I am sure it is from the lack of running. The good news is that is all about to change!

:-)Charlie

Biking and Swimming

While my ankle is healing, I am doing some other cardio. I biked at the gym the other day. I rode 12 miles. Last night I swam a few laps. Both felt good. I really am looking forward to lacing up the shoes and running again. This drives me nuts.

I am also beginning to plan my marathon training. It's clear I need to work on my core, and get this body into shape! Also time to re-exmine the diet.

Now if only the ankle would heal.

Charlie

No Running!

Well it is less than 2 weeks before Green Bay, and now I have been told to lay off the running! Today I went for a massage. My right ankle was still in pain. The massage therapist had me see a physical therapist at the gym.

The PT is stunned I can run. I explained my history, and she was shocked at the fact I run. As you may know, I have next to no range of motion in my right foot. The clubbed feet and the corrective surgeries have made this so.

She suggested all my issues have caught up with me, and I might not have had enough rest after the marthon. So she thinks my training until the race should be on a bike, or do weights. She also thinks I am going through my running shoes faster than the average person.

I will give it a try. I am tired of hurting.

Charlie

My First Marathon

I am a HUGE fan of the podcast, "Phedippidations". It is a main staple on my longer runs. Steve Runner is 40something, middle of the pack runner, who voices "thoughts, opinions, observations and rambling diatribes, during long runs." This is my favorite podcast!

This week's episode is on people's first marathons. Steve asked listeners to write about their first marathons. I wrote about the Rock n' Roll Phoenix Marathon. As I listened to his podcast today, I got very emotional as I heard him talk about my marathon! Yes...he used my story!!! I felt like I was re-living it.

Steve, I don't know if you will read this, but I want to thank you for highlighting my story. I was very moved.

Steve makes a good point in the show, and it is one I talk about all the time. You don't have to run a marathon. If all you do is get off the couch and walk, I think that is great. However, if you can develop a healthier lifestyle, which involves exercise, the quality if your life will be so much better.

People tell me often, "I don't want to run." So don't run. I love running with all my heart. But if your exercise is swimming, biking, walking, or skipping rope, more power to you.

My races are what help keep me motivated. I like being in training for something. It keeps me focused.

For those who have not heard "Phedippidations" give it a listen. Steve is funny, warm, and an all around great guy...at least for someone who drinks Sam Adams Beer. Sorry Steve, I'm a Guinness man!

www.steverunner.com

:-)Charlie

Food

Before I get into the post, I want to say my sore ankle has kept me from running this week, so nothing to report there. I was told by the massage therapist I have a compression injury. I need to ice it, and alternate with heat. It kills me not to run, but it hurts more TO run.

Every month Runner's World magazine publishes healthy recipes. Thought I would share a couple I want to try.

Chicken and Wild Rice Soup

3 oz uncooked, skinned chicken breast
1 diced medium onion
2 chicken bouillon cubes
2 stalks diced celery
3 sliced carrots
7 cups water
1 pkg long grain & wild rice mix
2 cups skim milk
2 tbsp corn starch
2 tbsp water

Combine chicken, onion, bouillon, celery and carrots with water in a large saucepan. Bring to a boil, reduce heat and simmer for 30 minutes or until chicken is cooked. Remove chicken, then add rice to water mixture. Simmer 25 minutes or until rice is tender. Add milk. Remove bones from chicken. Dice chicken and return to soup. Mix corn starch and water to make a paste, then add this to soup to thicken it.

Serves 8.

Nutrition information per serving: 136 calories25.3 g carbohydrates7.7 g protein.8 g fat (5% of total calories)672 mg sodium1.7 g dietary fiber
===================================================================
Flour's Famous Banana Bread

1 2/3 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup plus2 tablespoons sugar
2 eggs
1/2 cup vegetable oil
3 1/2 bananas, very ripe, mashed
2 tablespoons low-fat sour cream
1 teaspoon vanilla
2/3 cup walnuts, toasted and chopped

Preheat oven to 350?F. Sift together first four ingredients. Beat sugar and eggs with a whisk until light and fluffy. Drizzle in oil. Add bananas, sour cream, and vanilla. Fold in flour mixture and nuts. Pour batter into a buttered 9" x 4" loaf pan and bake for 45 minutes, or until a toothpick inserted in the center comes out clean.

Makes 12 servings.

Lower-fat version: Reduce oil to 1/4 cup, add 1/4 cup unsweetened applesauce (260 calories, 9 grams of fat).

Calories: 310 Fat: 15 g Carbs: 41 g Protein: 4 g


YUM!
Charlie

April Numbers

So here is where things stand at this point.

January – 39.80 Miles 15:26 per mile
February – 24.32 Miles 13:06 per mile
March – 33.73 Miles 12:07 per mile
April – 37.98 Miles 11:54 per mile

As you can see, I am getting faster. These are average times. So there are times I am zipping along, and times I am kind of pokey. I am comfortable with the under 12 minute miles. My goal is to keep that up over a marathon. I think that will serve me best.

My May goal is to do over 40 miles and stay around the 11:50 a mile time.

Charlie

Ankle Pain

My right ankle has been stiff for a couple of days, but I thought I was good enough to go running today. Off I headed towards the lake. I ran 4.11 miles, and was in a lot of pain. I walked home. The ankle pain created leg pain.

I can hear some of you saying, "What were you thinking?" Well I thought the ankle stiffness would work itself out. I was wrong. Now I am limping.

I was glad to be out in 80 degree weather though. A FAB day in Chicago.

Tomorrow...I think I won't run.

:-)Charlie

Pushed Ahead

I woke up with really stiff ankles this morning. Still I headed out on a 3-mile run. Once I was running I felt ok. I did the 3 miles in 35:06:69. Decent time.

Counting down now to the Green Bay Half Marathon - 23 days! Woo Hoo!

:-)Charlie

Who is Ryan Hall?

I am sure most of you have never heard of Ryan Hall. Neither did I until February.

http://www.mensracing.com/athletes/interviews/2007/ryanhall020107.html

"Ryan Hall, 24, once again caught the attention of the athletic world by setting a new American record of 59:43 at the Aramco Houston Half-Marathon on January14. "

His blazing speed in the half marathon led him to make last Sunday's Flora London Marathon his first. There was a lot of speculation about could he win his first time out. So how did he do?

Hall hung with the lead pack, and finished in 2:08:24. It is the best American debut marathon time, breaking the old record set by Alberto Salazar and Alan Culpepper (2:09:41). Hall was in the lead at the 21 mile mark. His inexperience in this distance is what did him in. I am willing to bet he will correct that and become a great American marathoner - Lord knows we could use one. Hall was in the top 10, always a good showing for an American.

So where have I been? Flu and a visit by Q kept me off the road last week. The flu kept me from running. Trying to get back into it this week. The Green Bay Half Marathon is less than a month away.

Charlie

Brooks Dyad 4

As I have mentioned Brooks set me up with a pair of running shoes. I wear the Brooks Dyad 4, and I have to say I love this shoe. I run really well in it. The shoe feels like it was made for my feet. Granted, it is a 2E, and I wear a 4E, but it is a wide 2E, and feels great.

It is a heavier shoe than I have worn, but that doesn't seem to be a problem with my running. In fact I feel I am running better than I have. So if you have a neutral foot strike, I really recommend this shoe.

:-)Charlie

Happy Easter

I hopped along the bunny trial this morning to Loyola, and did a couple laps around the track and back. Today was a 2.33 mile trek. My29:03 time was pokey, but it was ok. I was feeling very stiff this morning.

When I got home, I made some oatmeal with dried cherries mixed in. YUM!

Happy Easter everyone.

:-)Charlie

5 Miles...and More to Go

Today was a good 5-mile run on the treadmill. I really worked hard at this run. I used a series of hill programs to get me going today. I ran the 5 miles in 58:13. That's a good pace for me. I was pretty tired at the end, but felt good.

So far this has been a good running week. Ideally I would like another good run on Easter Sunday. Of course we are expecting snow tomorrow. Not sure what conditions will be like. We'll see.

:-)Charlie

Items for the Day

I have a new favorite breakfast – granola with soy milk. Soy milk are two words I never thought I would say, let alone like. But Silk has a Vanilla soy milk I like, and I use it with granola in the morning. It makes for a tasty, healthy breakfast. Add a banana to it, and that is one heck of a good time.

Last night I ran a good 3 miles on the treadmill. My time was 34:13. I was pleased with that. I was using a hill/random setting, and was putting out little effort. So overall it was a good workout for me. While I am not a fan of treadmill running, I do like using the hill settings, as it provides a challenging run for me, that I can’t get in Chicago – no hills.

I am still looking at marathon training programs. They all cost close to $200 which seems like a lot to me these days, but at the same time, it is a worthy investment. We will see what I do.

:-)Charlie

A Decent Run

Well I learned something important today - a pedometer is pretty accurate. I estimating my miles based on Mapquest. I was right on with most of them according to the pedometer, except my long run last week. It wasn't 6.32 miles, it was 4.32. So I did not run a sub-9 minute mile. Still that's ok. I don't know what I would do if I really went that fast.

So I will make adjustments to my charts.

Today I ran the 4.32 miles in 55:06. I was not gunning for time. Not every run needs to be fast. Something I keep reminding myself. It's the miles that count.

:-)Charlie

Quarterly Results - 2007 1st Quarter

The first quarter of 2007 is coming to a close. Here is how I am doing.

January - 39.80 miles - 15:26 a mile

February - 24.32 miles - 13:06 a mile

March - 35.73 miles - 11:27 a mile

So for the year I have run 99.85 miles. Pretty good. Of course that number will begin to jump significantly with the training. I like the progression of my time. Top be fair, the 15:26 a mile in January includes the marathon time. That is not a true representation of my time.

Looking forward to my April runs.

:-)Charlie

New Goals

I have re-evaluated my race schedule for the year, and made one important decision.

I have entered the Chicago Marathon! Yes, Sunday October 7, 2007, I will run 26.2 miles through the streets of Chicago. This year is the 30th Anniversary of the event, so they have opened the registration to 45,000! WOW! I will be one of them.

So here is how 2007 looks -

May 20 - Cellcom Green Bay Half Marathon
June 23 - Proud to Run 10K
August 12 - Chicago Distance Classic
October 7 - Chicago Marathon
November 22 - Turkey Trot

I think that's enough for 2007.

So now the training really begins. This time around I am looking for a training program. While I can train on my own. I found it hard to be motivated. I also think I could benefit from having running partners.

So now the running year starts for me.

Yesterday I ran 5K on the treadmill at the gym. I did a decent 36:06. Slower than I have been doing, but I felt good.

:-)Charlie

Today - 3.34

Today was a 3.34 mile run. I ran from home to the Andersonville area of Chicago. My legs were not 100% as I stood for 12 hours on Friday and Saturday at the Shamrock Shuffle Expo. I worked, so I was standing. Kelly knows what that kind of standing does to me.

I was very glad I didn't run yesterday's Shamrock Shuffle. It was a warm sunny day. After standing for the better part of 24 hours, I would have been in pain running.

I still felt it today, hence I did not run home, I took the bus. Better to save my legs for another day.

All is set for the Green Bay Half Marathon. I am registered, and will be running with my cousin Polly. Looking forward to it.

:-)Charlie

Flying!

Today was a really good long run. I ran 6.32 miles in 58:42. According to the race calculator, that is 9:17 a mile. It didn't feel like I was going that fast. And to be honest that is a little faster than I ever would run in a marathon...at least at this point.

I have been working on the treadmill increasing my speed. So I am glad to see it had picked up. Ideally in a marathon I would like to be running around 12:00 a mile. I will take what I can though.

My route today took my up to Evanston, IL - home of Northwestern University, and my birthplace. It is a lovely community, and I am enjoying running through it.

:-)Charlie