5K - Blech!

Tonight's 5K was not a great run. I went out fast, and I think that was a mistake. I ran the 5K in 38:46. There was a time that I would be happy with that time, but not tonight. I never felt good during the run. My mind was not on the run.

I had too many outer issues going on, and it messed with my head. I would love to hear from someone how they stay focused during a race. I have yet to master this.

Tomorrow is a 4 mile run. I think I will be up for it. Friday is a rest day. Saturday is 6 miles. WOW!

Charlie

5.5 Miles...and Felt Just Ok

Tonight was my run with the Frontrunners. It was just ok...on various levels. I ran 5.5 miles in 1:05:30, which is ok. I guess I was expecting more from the group. They did welcome me nicely, but once we got running, no one ran with me. They were either way ahead, or way behind. So I ran alone. I wasn't happy about it. When I got back to the group, they were all talking about an event coming up, so no one really talked to me.

I know....groups like this can be one big clique(sp), I guess if I went again it would be ok. I just feel if I am going to run in a group, someone has to be at my level. The people behind me were walkers, or only running 3 miles. I had to get at least 5 miles in. So as the group passed me on the way back, a couple waved....but that was it.

Anyway...I am just glad to get the miles in. The time I was not worried about, though I was dragging at the end. Tomorrow night is an optional 5L run with the training group. I will see how I feel about doing it.

:-)Charlie

Pilates Class - I LIke It!

Last night's pilates class went really well. I think I am getting the hang of it. It also helps that more people from my training group were there, so I have someone to talk to.

I see the importance of pilates, and have really noticed I am a bit straighter when I run. So clearly the core is getting what it needs out this workout. I can see me continuing with the class once this portion of the training is over. Pilates is only the first month of training. Then it is optional.

On the agenda tonight? There is a gay running group, which I have long thought about joining. I am going to meet up with them, and head out on a run to see if I like the group. Good opportunity to get a run in, and meet some new people. The Frontrunners are an international organization, with chapter in many major cities. Chicago is one of them.

http://www.frfwchicago.org/

:-)Charlie

By the Way...

New picture on the blog! Was taken at the Green Bay Half Marathon! Someone told me the picture makes me look tall. I'm sitting, how can I look tall?

Anyway, any change to be a bit taller is welcome.

:-)Charlie

The Right Shoe

This will seem like a no-brainer post, considering I work at Fleet Feet, but it needs to be said. All of you need to be fitted for the correct running shoe. This was the painful lesson I learned in Arizona, as I ran with blisters.

I can not tell you how many times a week a customer will come to the store and complain of pains. In many cases, these people are running in whatever sale shoe they found at Target. I still remember the day three women came into the store at varous times....they had knee pain, and had been running in basketball shoes. YIKES!

We all run differently. Some of us supinate - run on the outside of our feet. Most overpronate, running with the foot turning in. For the overpronator, there are varying levels of stabilty shoes. These are shoes which will minimize that roll inwards. For us supinators, we wear nuetral cushioned shoes. These shoes are designed to really take the impact of the road, so our feet won't.

It is best to have someone watch you run. People try to show me the bottoms of their shoes and figure from that how they run. That doesn't do much, because, depending on the shoe, you won't see what you really need to see. For the record, showing someone the wear on the heel is no good, because almost all of us step the same way - heel first. So the heel does look worn.

Once you have been analyzed, it comes down to which shoe feels best on your feet. I find, whichever one feels best is the winner. Ideally, it should not feel like you are wearing a shoe.

If you do not have running store near you, see if there is someone who can do a gait analysis. Of course you are all welcome to come to Chicago to be fitted by me. :-)

Charlie

Time Trial Saturday

Today was the 5K time trial for our training group. With the times, Scott can figure out what pace we need to be at for our marathon goals. I ran fast, though not as fast as the other day....that was rare. Today I ran the 5K in 34:07. That is a 5K PR for me. It comes to about 11:00 a mile. I am more than happy with that.

After the run, we had a nutrition class. At this point this is the breakdown we should have in our diets:

Carbohydrates - 55-60% of total intake
Protein - 20% of total intake
Fat - 20-25% of total intake.

Emily the nutritionist, gave us a shopping list broken down into these categories:

Staples
Fruits/Vegetables
Dairy
Meat
Breads and Cereals
Snacks
Miscellaneous

The idea is to write down what we are taking in. I'll give it a try.

Tomorrow I may cross train a bit before work. No running though.

:-)Charlie

Rest

Yesterday and today I am resting. I was pretty sore after the Wednesday night workout. I did think about getting up to run a few miles this morning, but that passed. :-) The thought was tomorrow is the 5K time trial, I need to save some energy for that.

As far as I understand, the time trial is used to detemine paces for us during training. So the idea is not to run the fastest 5K, but to run a pretty good one. This will determine goals and paces for us in future group runs.

So no blazing runs for me tomorrow. I want to achieve a sub-6 hours marathon, not a sub-3 hour.

I am beginning to like the group run aspect. I am wondering if I should join a running group. I've thought about it before, but always felt running was a solitary thing. It still is, but I think a group run now and again is a good thing. Chicago has plenty of groups. I was reading up on the Frontrunners, a gay and lesbian running group. That might be my best bet. Plenty of time to think about it.

:-)Charlie

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