Last night's group run was a 5 mile tempo run. I ran with a woman from our group. Our goal pace was 11:00/mile. We started out well, but got slower as the time went on. Part of the problem was me. I had some soreness in my left calf, so at the half way mark, I told her I needed to walk for a minute. She was fine with that. It killed our time, and I apologized to her later.
Still both of us ran hard. My feet are still sore this morning from the hard running we did. We finished the run in 1:00:34 or 12:06/mile. Clearly we were off our pace. Overall though I think it was a good run.
I apoligized to the woman for our slow time. She reminded me of something I write often and had told her about. She said, "Charlie...life is a marathon, not a sprint." I knew it was ok then.
Today is a cross train day. Tomorrow I will rest, then Thursday is a 5 mile day.
:-)Charlie
Tuesday, July 03, 2007
Saturday, June 30, 2007
June Running
So the book is closed on June. Let's see how I am doing running:
June:
64.03 miles
11:51/mile
May:
23.06 miles
13:28/mile
April:
37.98 miles
11:54/mile
March:
23.06 miles
12:07/mile
February:
24.32 miles
13:00/mile
January:
24.32 miles
15:26/mile
Of course with marathon training my miles shot up this month. It only increases here on out.
:-)Charlie
June:
64.03 miles
11:51/mile
May:
23.06 miles
13:28/mile
April:
37.98 miles
11:54/mile
March:
23.06 miles
12:07/mile
February:
24.32 miles
13:00/mile
January:
24.32 miles
15:26/mile
Of course with marathon training my miles shot up this month. It only increases here on out.
:-)Charlie
7 Miles to Think
Today's long run was a diffiuclt one for me. This one was on our own. No coaches or group today. So it was just me and the iPod on the lakefront. Well....there were others - like all the other marathon training groups. Hehehehe....
My friends this was a mentally tough run, because I didn't want to do it. Yesterday I was let go from my job at the college. I had been there are year in event organizing, and without going through a long story, I was let go. So this morning when I woke up, the idea of tackling 7 miles seemed a lot. I did it though.
My pace on these runs is supposed to be 12 min/mile. My first mile was 10:30. Too fast. Way too fast. So I eased up a bit. My next mile was 11:50. That was more like it. That was a typical mile for me. My worst mile was 13:20. I guess that made up for the blazing first mile. :-)
I ended the run at1:23:24 or 11:54/mile. That is good for now. Last week I was at 11:53/mile, so I am staying on pace, and that is a good thing.
So during the run I tried to listen to the music, but I kept thinking about finding a job, making money, etc. Yes, I still have the job at Fleet Feet, and that is great. It does not make up for the lost income at the college. So I felt a lot of weight on my shoulders during this run.
To be honest, I am not even sure how I was able to stay on pace. I felt gross the whole run too.
Still chalk up another success training run though!
By the way - if you know anyone who needs a bright, hard working person for their nonprofit organization, I am available.
:-)Charlie
My friends this was a mentally tough run, because I didn't want to do it. Yesterday I was let go from my job at the college. I had been there are year in event organizing, and without going through a long story, I was let go. So this morning when I woke up, the idea of tackling 7 miles seemed a lot. I did it though.
My pace on these runs is supposed to be 12 min/mile. My first mile was 10:30. Too fast. Way too fast. So I eased up a bit. My next mile was 11:50. That was more like it. That was a typical mile for me. My worst mile was 13:20. I guess that made up for the blazing first mile. :-)
I ended the run at1:23:24 or 11:54/mile. That is good for now. Last week I was at 11:53/mile, so I am staying on pace, and that is a good thing.
So during the run I tried to listen to the music, but I kept thinking about finding a job, making money, etc. Yes, I still have the job at Fleet Feet, and that is great. It does not make up for the lost income at the college. So I felt a lot of weight on my shoulders during this run.
To be honest, I am not even sure how I was able to stay on pace. I felt gross the whole run too.
Still chalk up another success training run though!
By the way - if you know anyone who needs a bright, hard working person for their nonprofit organization, I am available.
:-)Charlie
Friday, June 29, 2007
Our Marathons
The marathon as most of us know is 26.2 miles. This gets a bit confusing for the non-runners in our lives. The minute we mention any distance over maybe 3 miles, they think that is a marathon.
I am going to go out on a limb though and say there official marathons, and there are those marathons we strive for. Let me explain. A marathon is clearly a challenge for those of us who run them, but what about the challenges of others?
It used to be that running 1 mile was a marathon for me. Yesterday I got an email from my sister, celebrating her first month of aerobics. She has weight loss goals and may eventually try running. She briefly compared what she is doing to my training. I think that is a wrong comparison. Her marathon or challenge is to accomplish her goals. That is unique and special, and I am so very proud of her.
I am proud of anyone who sets out to accomplish something which will better their health. This marathon could be to run a 5K, or swim the English Channel, or maybe walk 10 miles. It really doesn’t matter. What does matter is the attempt, and hopefully accomplishing the goal.
We should celebrate these efforts. I would love to hear from some of you about your efforts, as I would live to celebrate them on this blog – if I may.
:-)Charlie
I am going to go out on a limb though and say there official marathons, and there are those marathons we strive for. Let me explain. A marathon is clearly a challenge for those of us who run them, but what about the challenges of others?
It used to be that running 1 mile was a marathon for me. Yesterday I got an email from my sister, celebrating her first month of aerobics. She has weight loss goals and may eventually try running. She briefly compared what she is doing to my training. I think that is a wrong comparison. Her marathon or challenge is to accomplish her goals. That is unique and special, and I am so very proud of her.
I am proud of anyone who sets out to accomplish something which will better their health. This marathon could be to run a 5K, or swim the English Channel, or maybe walk 10 miles. It really doesn’t matter. What does matter is the attempt, and hopefully accomplishing the goal.
We should celebrate these efforts. I would love to hear from some of you about your efforts, as I would live to celebrate them on this blog – if I may.
:-)Charlie
Thursday, June 28, 2007
Easy Does It
Tonight was a 4.16 mile run. I took it easy. Frankly I was tired - especially after last night's tempo run. I ran in 52:25. This was clearly over a 12 min/mile pace. I was ok with this though.
I ran up to Evanston - the first northern suburb in the Chicago area.
It was a grey cool night, and felt good outside.
Tomorrow is a rest day...and I will take full advantage of it.
:-)Charlie
I ran up to Evanston - the first northern suburb in the Chicago area.
It was a grey cool night, and felt good outside.
Tomorrow is a rest day...and I will take full advantage of it.
:-)Charlie
Tempo Runs
Tempo runs are an odd, yet exhilarating thing to do. Last night’s training was 4 x 800m. So I ran 4 half miles at an accelerated pace each time.
Scott, our head coach, had me run an easy mile. I did this at 5 m.p.h. Once that was done I had a minute rest, then I could begin tempo work. My first 800m was at 5.6 m.p.h. Once that was done I did a 3 minute walk. The second 800m was at 5.8, followed by a 3 minute walk. The third 800m was at a clip of 6.0 m.ph., again followed by a 3 minute walk. The final 800m was at 6.2. This was followed by an easy mile at 5.0.
I am very happy to say I accomplished all the speed work last night. I was really flying those last two exercises. Note – due to thunderstorms in the area, we trained on the treadmills at the gym. By the time I got to the last mile, I felt kind of pokey.
Scott told me this work is designed to ramp up my speed for race day. My body will know how to speed, and then ease into a pace. I also know this work is good for Lactate Acid Threshold work. From running online:
Stamina trains the body to tolerate moderate levels of lactic acid in the blood while running at a significantly faster pace than aerobic conditioning (where there is very little lactic acid production). Lactic acid is the by-product of "oxygen debt" when we try to run fast for any length of time.
Stamina has become synonymous with a more modern term called lactate threshold training. Your lactate "threshold" is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream. Research has shown that this running speed where your lactate threshold occurs is the single greatest determinant of distance running performance.
I felt amazing at the end of this. It was hard work though. Scott told me he could see me increasing my speed to a sub-5 hour marathon. I laughed, and said, let’s just see what I can do. Good to know he has that confidence in me.
Tonight is an easy 4 mile run.
:-)Charlie
Scott, our head coach, had me run an easy mile. I did this at 5 m.p.h. Once that was done I had a minute rest, then I could begin tempo work. My first 800m was at 5.6 m.p.h. Once that was done I did a 3 minute walk. The second 800m was at 5.8, followed by a 3 minute walk. The third 800m was at a clip of 6.0 m.ph., again followed by a 3 minute walk. The final 800m was at 6.2. This was followed by an easy mile at 5.0.
I am very happy to say I accomplished all the speed work last night. I was really flying those last two exercises. Note – due to thunderstorms in the area, we trained on the treadmills at the gym. By the time I got to the last mile, I felt kind of pokey.
Scott told me this work is designed to ramp up my speed for race day. My body will know how to speed, and then ease into a pace. I also know this work is good for Lactate Acid Threshold work. From running online:
Stamina trains the body to tolerate moderate levels of lactic acid in the blood while running at a significantly faster pace than aerobic conditioning (where there is very little lactic acid production). Lactic acid is the by-product of "oxygen debt" when we try to run fast for any length of time.
Stamina has become synonymous with a more modern term called lactate threshold training. Your lactate "threshold" is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream. Research has shown that this running speed where your lactate threshold occurs is the single greatest determinant of distance running performance.
I felt amazing at the end of this. It was hard work though. Scott told me he could see me increasing my speed to a sub-5 hour marathon. I laughed, and said, let’s just see what I can do. Good to know he has that confidence in me.
Tonight is an easy 4 mile run.
:-)Charlie
Wednesday, June 27, 2007
Image - Self and Otherwise
“Image,” as the saying goes, “is everything.” Maybe this is true. I know that we as humans have varying issues with self image. This hit home with me yesterday as I spoke with a friend of mine.
This friend talked about how he lost weight, and then gained it back, but would like to lose the weight. The problem is he is worried about how he looks when he loses weight. He told me his last weight loss was pretty dramatic, and people asked if he had AIDS because he lost a lot of weight. This really bothered him. It would bother me too.
He also told me because he is older he is afraid of what his body will look like with the lost weight. He does not want flab. I looked him in the eyes and told him, he probably would have some, but he has to learn to be comfortable with his own skin.
In my case, I have excess skin. To be honest, I don’t think it looks very pretty, but I don’t focus a lot on it. I can understand how it would upset people. I did think about having surgery to get rid of the skin, but I have read a few too many horror stories about scars and damage. I will take extra skin over scars.
Back to my friend….
He told me how much he idolizes what I have done, but said he was not sure he could do it, because he doesn’t want to run. You all know what I said to this….”Don’t run.” I told him, as I have told all of you, you do not have to run. You do have to move your body in some fashion to be active. Tennis, swimming, walking, skipping rope, yoga, whatever, will get you moving and feeling better. I run. It’s what I do.
He was also concerned how people would look at him. During this conversation I noticed he kept fidgeting and looking around. He was seeing if people were watching him. We were in a very gay establishment, and there were lots of young thin men there. He confessed he hated the fact gay men are not attracted to fat men. I told him there is an image issue, but there are also many larger gay men with partners, boyfriends, significant others, etc. It is not always about the image….but it can be about the image you project.
I offered to help with his weight loss, but in the end it is his decision. I told him I would offer any assistance I could. He thanked me. We will see.
:-)Charlie
This friend talked about how he lost weight, and then gained it back, but would like to lose the weight. The problem is he is worried about how he looks when he loses weight. He told me his last weight loss was pretty dramatic, and people asked if he had AIDS because he lost a lot of weight. This really bothered him. It would bother me too.
He also told me because he is older he is afraid of what his body will look like with the lost weight. He does not want flab. I looked him in the eyes and told him, he probably would have some, but he has to learn to be comfortable with his own skin.
In my case, I have excess skin. To be honest, I don’t think it looks very pretty, but I don’t focus a lot on it. I can understand how it would upset people. I did think about having surgery to get rid of the skin, but I have read a few too many horror stories about scars and damage. I will take extra skin over scars.
Back to my friend….
He told me how much he idolizes what I have done, but said he was not sure he could do it, because he doesn’t want to run. You all know what I said to this….”Don’t run.” I told him, as I have told all of you, you do not have to run. You do have to move your body in some fashion to be active. Tennis, swimming, walking, skipping rope, yoga, whatever, will get you moving and feeling better. I run. It’s what I do.
He was also concerned how people would look at him. During this conversation I noticed he kept fidgeting and looking around. He was seeing if people were watching him. We were in a very gay establishment, and there were lots of young thin men there. He confessed he hated the fact gay men are not attracted to fat men. I told him there is an image issue, but there are also many larger gay men with partners, boyfriends, significant others, etc. It is not always about the image….but it can be about the image you project.
I offered to help with his weight loss, but in the end it is his decision. I told him I would offer any assistance I could. He thanked me. We will see.
:-)Charlie
Tuesday, June 26, 2007
3 MIles....Sweating it Off
Tonight I ran 3 miles on the treadmill. It had been raining out. You all know what a weather wimp I am. I did the 3 miles in 35:06. I also did a mini workout, and about 100 crunches! Yes...ouch!
Crunches hurt like hell...especially after the pilates class last night.
Tomorrow we do speed work 4X800m. I am really looking forward to this as I have not done speed work before. I will go over speed work, and what it all means tomorrow.
:-)Charlie
Crunches hurt like hell...especially after the pilates class last night.
Tomorrow we do speed work 4X800m. I am really looking forward to this as I have not done speed work before. I will go over speed work, and what it all means tomorrow.
:-)Charlie
Pushed Hard
Last night's workout was purposely tough. I did about 40 minutes of strength training, then I ran 2 miles, then pilates class. Yes...I was tired after.
The routine for my strength training went well. I upped all the weights by about 15 lbs. So my arms and legs felt it. The run was at a 11:44 pace. I felt good with that pace, and I worked up a good sweat. Pilates was the killer. We did some serious abs work last night. Owwww...did I feel it this morning when I woke up.
Still I think this is all paying off. I already feel like a stronger runner. I am defintely doing a good job with my sub-12 min/mile pace.
Tonight my goal is to run 5k. It is heading to 90 degress today, so hydration will be the key.
:-)Charlie
The routine for my strength training went well. I upped all the weights by about 15 lbs. So my arms and legs felt it. The run was at a 11:44 pace. I felt good with that pace, and I worked up a good sweat. Pilates was the killer. We did some serious abs work last night. Owwww...did I feel it this morning when I woke up.
Still I think this is all paying off. I already feel like a stronger runner. I am defintely doing a good job with my sub-12 min/mile pace.
Tonight my goal is to run 5k. It is heading to 90 degress today, so hydration will be the key.
:-)Charlie
Monday, June 25, 2007
Around the World - Sunday Rest Day
I will post later in the day about pilates....I wanted to say I am floored about where people in the world are who read this blog. Wow! France, Spain, Africa, Malaysia, UK, Ireland, Canada, and all over the U.S.
Hi to all of those who are reading...special shout out to a certain someone in Georgia who does not run, but I bet I can get him to run. :-)
Comments and questions are always welcome. I appreciate any feedback you may want to share.
Yesterday was a rest day. I did not run or work out. I worked and watched people run all day at the store(I work in a running store - to those who are new here). One woman was so excited to be training for her first race. So we talked about how to prepare and train, as well as what she can expect on race day. I love talking to people about that stuff.
Today will be a strength and pilates day. As usual I will share how it all goes later. Just wanted to say HELLO!
:-)Charlie
Hi to all of those who are reading...special shout out to a certain someone in Georgia who does not run, but I bet I can get him to run. :-)
Comments and questions are always welcome. I appreciate any feedback you may want to share.
Yesterday was a rest day. I did not run or work out. I worked and watched people run all day at the store(I work in a running store - to those who are new here). One woman was so excited to be training for her first race. So we talked about how to prepare and train, as well as what she can expect on race day. I love talking to people about that stuff.
Today will be a strength and pilates day. As usual I will share how it all goes later. Just wanted to say HELLO!
:-)Charlie
Saturday, June 23, 2007
6 Mile Long Run
Today was the 6 mile long run, the first real long run with the group. I was kind of excited, because I was in the 12:00 pace group with one other person. Sadly he did not show up, so as usual I was on my own. Thank God I brought the iPod.
So the goal was a 12:00 pace. I finished 1:11:21 - 11:53 a mile. So I finished ahead of the pace. Since this is not a blazing pace, I am happy with it. It was a coolish, light drizzle day. Actually it was good for running. This will change soon enough, when it will be hotter than Hell!
The Chicago lakefront is always wonderful to run. I love this city, and seeing it on the path is a joy for me.
Now....breakfast!!!
:-)Charlie
So the goal was a 12:00 pace. I finished 1:11:21 - 11:53 a mile. So I finished ahead of the pace. Since this is not a blazing pace, I am happy with it. It was a coolish, light drizzle day. Actually it was good for running. This will change soon enough, when it will be hotter than Hell!
The Chicago lakefront is always wonderful to run. I love this city, and seeing it on the path is a joy for me.
Now....breakfast!!!
:-)Charlie
Friday, June 22, 2007
Weighty Issues
Those who know me, and regulars to this blog know my history with weight. It is something I deal with everyday, and know I will for the rest of my life. I accept that. Some days I make good eating choices, other days not.
For the record, I am not on a diet. I have not been on one in 4 years. I just watch what I eat, and try to control the emotional eating. Again...not always successful, but I work at it.
When I started the marathon program I was 210. Yesterday I was 206! Four pounds gone so far. Again though, I do not keep track everyday. I learned how much I fluctuate...and we all do. So I would get upset when I would see I had gone up a good deal in a day. Daily weigh in make no sense to me. Every couple of weeks suits me.
I know my friends read my blog, and I try not to embarrass them, and what I may say may do that. I apologize ahead of time.
I had dinner with a friend a couple nights ago. I had a rough day...and a bad run. I was very hungry. I decided to have "breakfast" for dinner. I ordered a steak burger with eggs. This came with an English Muffin and hash browns. I also had an orange juice. He asked me if it was ok to eat that. I told him what all in the meal was good, and what was not. The hash browns were the bad, and I ate maybe 1/3 of them.
I find my body tells me what it needs. I had not had meat in over a week. Eggs are a terrific source of protein. There was also a banana - potassium.
I appreciate what my friend was doing...looking out for me. That's great. I don't want to seem ungrateful. I was just fine that night. Had I ordered dessert...that would have been a different story!
I also know during this training, I will gain some weight...that will be muscle. Woo hoo....I will be muscle man!
Today is a rest day - resting!
:-)Charlie
For the record, I am not on a diet. I have not been on one in 4 years. I just watch what I eat, and try to control the emotional eating. Again...not always successful, but I work at it.
When I started the marathon program I was 210. Yesterday I was 206! Four pounds gone so far. Again though, I do not keep track everyday. I learned how much I fluctuate...and we all do. So I would get upset when I would see I had gone up a good deal in a day. Daily weigh in make no sense to me. Every couple of weeks suits me.
I know my friends read my blog, and I try not to embarrass them, and what I may say may do that. I apologize ahead of time.
I had dinner with a friend a couple nights ago. I had a rough day...and a bad run. I was very hungry. I decided to have "breakfast" for dinner. I ordered a steak burger with eggs. This came with an English Muffin and hash browns. I also had an orange juice. He asked me if it was ok to eat that. I told him what all in the meal was good, and what was not. The hash browns were the bad, and I ate maybe 1/3 of them.
I find my body tells me what it needs. I had not had meat in over a week. Eggs are a terrific source of protein. There was also a banana - potassium.
I appreciate what my friend was doing...looking out for me. That's great. I don't want to seem ungrateful. I was just fine that night. Had I ordered dessert...that would have been a different story!
I also know during this training, I will gain some weight...that will be muscle. Woo hoo....I will be muscle man!
Today is a rest day - resting!
:-)Charlie
Thursday, June 21, 2007
Today Was Better
Yes...today was a better running day. We had to do 4 miles on our own. My ankles were stiff, so I chose to run on the treadmill. I ran the 4 miles in 45:29. That's a time I can live with. I was sweating like mad. Lord knows I worked for this 4 miles.
Tomorrow is a rest day. I may cross train. Saturday morning is a 6 mile group run. Should be interesting. We should know our pace schedule and times by then.
So now as we come to the end of week two, I am feeling like a better runner already. I feel a bit stronger.
Hoping for a good run on Saturday.
:-)Charlie
Tomorrow is a rest day. I may cross train. Saturday morning is a 6 mile group run. Should be interesting. We should know our pace schedule and times by then.
So now as we come to the end of week two, I am feeling like a better runner already. I feel a bit stronger.
Hoping for a good run on Saturday.
:-)Charlie
Wednesday, June 20, 2007
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
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
Tuesday, June 19, 2007
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
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
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
Monday, June 18, 2007
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
Anyway, any change to be a bit taller is welcome.
:-)Charlie
Sunday, June 17, 2007
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
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
Saturday, June 16, 2007
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
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
Friday, June 15, 2007
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
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
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