Oh My Frickin GOD!

There is a lot to be said for having someone pace you. When that pacer is the head training coach and manager of the gym, you know you are in for a HARD workout. Tonight was a run and a strength workout. We ran about 4 miles. I'll call it 3.9

My running partner was Scott - the gym manager, and head coach of our training group. I want you to pay close attention to what I am about to write, because I could not believe it. I did the 3.9 miles in - 37:07:59. My usual 4 mile run is in the 11:40-12:30 a minute range, or 48-50 minutes. This was one HELL of a run. I was red and dripping sweat when we got back to the gym.

Of course the fun had just started. At the gym we had a routine of 4 sets of 15 reps of crunches, chest presses, shoulder presses, lat work, back strength, lunges, and leg presses. Scott and Kristin made sure it was all just difficult enough. No slacking here. When I got in the shower afterwards, I could barely raise my arms to wash my hair.

I ate a dinner of a chicken ceasar at Nookies....and the adorbale cute waiter guy was so sweet. He told me he appreciates what I am doing, but no way in HELL is he running. That's ok. As long as he is a hunk and brings me more iced tea, all is good.

Tomorrow is a rest day - and boy will I need it!!!

:-)Charlie

Yummy Food Idea

One of the best parts of Runner's World magazine is the recipes each month. Here is the latest.

1 cup Forbidden rice (black heirloom rice) simmered in 2 cups of broth for 30 minutes
2 cups total of mini vegetables: zucchini, yellow squash, corn, carrots, green beans, eggplant
1 tablespoon olive oil
2 cloves crushed garlic
1/2 cup chopped roasted almonds
1/2 cup chopped parsley
3 tablespoons Chinese dressing (soy sauce/sesame oil/vinegar type)In large skillet, sauté with garlic.
Add mini vegetables and brown lightly for three minutes. Cover with lid and cook until just tender. Place fluffed rice, vegetables, and remaining ingredients in a bowl. Toss lightly and chill in the refrigerator for two hours. Makes six servings.
Calories: 200
Fat: 10 g (< 1 g saturated fat)
Carbs: 29 g
Protein: 7 g

:-)Charlie

A Nice Jog

Today I decided to add some miles to the training, so I went for a nice 4.16 mile jog. I felt good out there. This is good practice for the group run tomorrow night.

I felt no pain today. I also felt no pain from the pilates from yesterday. I tried breathing today like we do in pilates. I was able to run a little straighter bodywise. So it was an overall good run.

Tonight I am making spaghetti with turkey and spinach in the sauce - yum!

:-)Charlie

Father's Day Story - Early

Let’s consider this an early Father’s Day story….

Yesterday I worked at Fleet Feet, and a guy came in looking all happy and energetic. He was a construction worker – a big burly guy. I asked if I could help him. He smiled, and told me he was interested in running shoes. He had never run except over the weekend; ran three miles, and found he really liked it.

I sat him down, and went through the process….asking about miles run, injuries, anything which would help me fit him with shoes. I took measurements and watched him run. During the process, I asked why he started running. He told me his daughter is a runner in school (“made it to state,” he beamed!!!) He explained that he was running, so he could do something with her. He also said that at 38 he knew he wanted to stay around a long time for her. I thought that was really cool.

I got him into some shoes, and he asked about running clothes. He tried on several items, and asked about all the wicking materials. I told him about the evils of cotton and the importance of dry weave running clothes. He was always smiling and very happy to learn it all.

At the end of the transaction, I asked him if he had any personal running goals. He told me he wants to run a 5K with his daughter. I looked up and printed a couch to 5K plan for him. We also talked a bit about nutrition. He really appreciated all my efforts.

I told him that he must be a really great dad for wanting to do all of this with his daughter. He told me how much he loved her, and just wanted to be sure he was around for many years to come. Before he left, he told me his name was Jim. We shook hands, and I told him to feel free to come back anytime, even if he just has running questions.

I know not all parents are able to share activities with their kids, but this guy really did a lot for parenthood!

:-)Charlie

Pilates....It's Cool

Ok...I have decided I like pilates! It is hard. I can't do it all, but I decided tonight, I don't have to do it all...at least for now. I like the stretching and abs crunching aspects. It is hard. No one lies when they say it.

I thought about it as I had legs in the air, try to touch my toes....running 26.2 miles is much harder, and I have already done that once! So I can at least try this - no matter how silly I look.

Tomorrow would be yoga class...that isn't happening. I will figure out another training activity.

:-)Charlie

Sunny 5 Miler

It is a beautiful day in Chicago. It's sunny and warm, and a good day for 5 miles. I ran from home to the lakefront path. I took it slower than normal. I wanted to really pay attention to my body as I ran. I left the IPod at home, and enjoyed the sights and sounds around me.

I ran into a couple of customers from the store along the route. We shouted hellos, and looking goods!

I could have done 6 miles today, but the miles will ramp up soon enough in the training. For today though a 5 mile run in 1:03:05 isn't too bad.


:-)Charlie

Choose Your Exercise

It's really funny. There are times I will be talking to someone about running, and it is clear I am very passionate about it. At some point, I may hear this, "Well I don't want to run." Or something close to that. Let me be clear....nobody has to run!

My feeling is if you want to exercise, choose the one you enjoy. Walking, playing a sport, doing aerobics, dancing, whatever. The point is to move your body. I certainly do not expect people to run like I do. Actually....no one should run like I do...hahaha! If you want to lose weight, maintain weight loss, or just work on being healthier, find the exercise which suits you best! I should warn you though...sitting on the couch and watching sports....is not exercise.

I am not, nor will I ever be a Body Nazi! But I will encourage people to get up and get moving! so move!

:-)Charlie

First Group Run

Hehehe....I have to use the term group run loosely. Everyone ran far ahead of me tonight. Tonight's run was 4.5 miles along the lakefront path. I ran with Kristin, the pilates instructor. I told her her job was to help bring up the rear, and I was the rear.

Still I did well tonight. I covered the 4.5 miles in 52:04. I was last one home, but it really doesn't matter. I am not racing these folks. I am told I was looking good out there!

I talked with Scott(the gym manager) and Kristin about the yoga incident. They told me they would help me find a class better suited for me, and were very sorry about what happened. So I feel a bit better about the situation.

So tomorrow is a rest day, and I am really going to rest. No class or run!

:-)Charlie

Yoga - Ugh!

Yes the title of this entry says it all. I am not sure which type of yoga this was tonight, but I hated it. I could not do most of the things, mostly because of my leg and feet issues. I felt very depressed about this, and all of my childhood nightmares about looking odd and stupid came to pass.

My feeling is I will find a yoga class I CAN do. The instructor was nice enough, but I could tell she was not too fond of the heavyweight guy in the back trying and failing.

Yes...yes...I understand you do what you can in yoga, but this was too terrible for me. I will say this I attempted everything! And that was important for me.

I think I will stick with pilates.


Charlie

My First Pilates Class - Ummm...Ow!

Well I now know pilates is not a Polish dessert. It is strength training for your core - abs! The trainer was nice, but told us this was a bit of an advanced class, but we would catch on. I did...but OW!

My legs and feet have limited range of motion, so some of the the exercises were a bit tough to do, but I was game and tried everyone of them, no matter how stupid I looked. The trainer talked to a couple of us after class, and gave us some pointers on how to make it a bit easiter.

After the class I ran 1 mile on the treadmill. I used a hill setting, and did pretty well.

When I went to the locker room, I weighed myself. I didn't want to, and I got depressed when I did - 210 lbs. So I have gained 10 of the 100 back. I won't eat myself into a stupor over this. I knew I gained. I just did not want to see 210.

So I have some work to do. Tonight was a good first step. Dinner consisted of a PBJ sandwich, a glass of soymilk, and a banana. My lunch was the big meal today - a grilled chicken salad.

Tomorrow yoga!

Charlie

And So It Begins...The Road to Chicago 26.2

Tomorrow I will begin my journey to the 2007 LaSalle Bank Chicago Marathon - my training program begins. Just a reminder here is what June will look like for me:

Monday - Pilates
Tuesday - Yoga
Wednesday - Short Runs/Strength Training
Thursday - Short Runs
Friday - Rest
Saturday - Long Runs
Sunday Rest

Rest will be a relative term. I will cross train some off days. Some days I will do nothing. I will gauge all of this as I go.

In addition to the program, I am going to get back to better eating. My habits have not been great, and I feel gross. If I am going to be successful in this marathon, I need to eat better. Healthier eating will also aid my recovery as the training gets intense.

So what is success for this marathon? Clearly success in the marathon in Phoenix was to finish. This time I am kicking it up a notch. I have a time and physical goal. I am looking for a sub-6 hour finish in the marathon. This means 5:59:59 or better. Realistically, anything between 6-6:10 would be fine, but I want to crack 6 hours. I believe this program can help me get there.

To do this I need to be leaner and meaner. Tomorrow I will weigh myself. I know at times I have moved up to 206 lbs. I want to be under 200 at the start of this race. Ideally, I would like to be closer to 190 lbs, but I understand that I there are times you gain weight in marathon training. This is where my eating habits will really have to improve.

Now am I going to be disappointed if I do not reach either goal? I'll be honest...yes, for a bit. But as long as I do my best, and work hard, I will happy with crossing the finish line.

My blog goal is to take you every step of the way with me on this journey. I will share how the training is going, and my thoughts and feelings. Please feel free to comment or ask questions during this. I want interaction so I will not feel I am on my own in this.

I hope all of my Chicago friends will be a part of my curb crew and come out to cheer me on. If there is anyone else out there training, let me know or share with us how your training is going.

There are four of us at my store running the marathon: Spencer, Sarah, Matt and me. I can tell you now, I will be the last one to cross the finish line, but I know we will all be cheering each other on during these next few months.

I am also psyched when I talk to fellow marathoners at the store, and learn about how they are doing. The running community is truly an encouraging group of people. I learn so much from my customers.

So there you have it. The journey begins tomorrow, and I hope to have you all along with me.

:-)Charlie

Running and Prayer

Those who know me well know I am a spiritual person, but do not push my religious beliefs. This entry is not intended to be anything more than sharing.....

This entry is dedicated to my friend, and former pastor Rev. Ken Harrington, at Hope United Church of Christ in Alexandria, VA.

This last week I spoke to my friend Ken about life and the trials we go through. He told me how impressed he was with my running and weight loss. What I forgot to tell him was that I also use my running as a way to be closer to God. I have read "Running the Spiritual Path" by Roger Joslin. This book is about how to use running as a time for prayer. I have found it an excellent way to have my one on one with God.

I time everything with my breathing, and focus on that. This becomes a meditation for me. While I do this I am aware of other thoughts which come into my head. I acknowledge those thoughts, and then get back to my breathing/meditation.

I usually use a chant or saying as I breathe in and out. Mine is "World Peace." I learned this while taking yoga last year. Inhale - world - exhale-peace. It really helps with focus and with meditating. I also run a bit easier.

Some people have actual prayers they say. Others just use a word like Christ, God, or Believe. I suggest toying around with phrases or words until you find one which works for you.

I have little time to go to church, so I find this one on one time while I run really helps me. I would be interested in hearing if other people do this, and how they feel.

:-)Charlie

Easy Run

Today was an easy4.16 mile run to Evanston. I felt tired, but good. The ankle was ok, not great. I took a few walking breaks which helped. Not bad for a first run after a race. It was a hot one out - 85 degrees! I think this will be a hot summer!

:-)Charlie

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