Joy

One of my many thoughts as I was running on the trail today was how I have fallen in love with running. Often I hear people tell me about the joy they feel when they run. I will say I love running, and I certainly enjoy running, but I did not understand the joy people talked about until I was on that trail.

Maybe it is because I run in a city. Don't get me wrong, I think Chicago is one of the most beautiful cities around. But my options for running are along the lakefront, on the sidewalks, or in the street. Today, being in the woods, I felt JOY!

As I mentioned in my last post, the area reminded me of Woodland Shores, where we had out cottage when I was a boy. It was a woods with, for many years a gravel road. Eventually it was all paved. But I loved going for walks on that gravel road. Today I saw trees, creeks....or at least where they were, hills, sun and people really enjoying being out in nature.

In this world, it is not often we feel joy. I don't mean happiness. That is a bit different. I am talking about the feeling of overwhelming happiness over something. I felt it today, and I call it joy. I felt I ran better and easier. Well who wouldn't in that environment.

As always, I am not telling anyone they need to run. I am saying each of us needs to go do or find something which gives us joy!

:-)Charlie

Long Run - Waterfall Glen

This was a terrific long run! The group traveled to Waterfall Glen about 20-25 miles outside of Chicago. It a forest preserve surrounding the Argonne National Laboratory. It was so beautiful. The trail was crushed limestone, which I must tell you is heaven to run on.

http://dupageforest.com/PRESERVES/waterfallglen.html

Running on this path reminded me of the area in Michigan where my family had a cottage. This was woods, clearings, and more woods. I loved this trail. My feet must have loved it...or it was my new Brooks Dyads I was wearing today.

I ran the 9.5 miles in 1:56:47. I am happy with that time. Head coach Scott also seemed pleased. The first 4.5 miles were the easy portion of the trail. After that is was on incline of hills. Hills are not always my friends, but I tackled them pretty hard. The only time I walked was near the tops of two hills. I just did not have it in me to run.

As I ran the trail, I thought about age. Of course listening to Phedippidations podcast on runners over 50 had a lot to do with that. Hehehe... I thought that this was so incredible that at 44 I am running like mad, and feeling good. Take that 20something couch potato people.

So all in all a great running day!

:-)Charlie

Run and a Workout

Tonight was a 4 mile run combined with some strength training. I did really tonight. I felt in a good groove. I did the 4 miles in 40:43. That is about 10:10/mile. That is a fast pace for me. I needed a good fast run after the last couple of runs. The thing is it never felt fast. I felt I was going at an easy pace. So this is a good thing.

The strength training was a bit rough. Quite a bit of it called for some good range of motion, which I don't have. Scott saw I got a bit frustrated. He offered some alternatives which helped. It's moments like that I wish I could do what other people could do. I can't balance on leg for more than a couple of seconds. Never have. So I was not able to balance and do shoulder presses.

I know...there are worse things in life. Still I just wish I could some of these things.

:-)Charlie

Hard on Myself

My friends will tell you I am extremely hard on myself. This has been a life long deal for me. This brings me to tonight. Tonight was a tempo run - 3 X 1600m. I was just ok the first mile 5.6 MPH. After a walk and jog break, Scott had my crank up to 5.8 MPH. This is what killed me.

I felt my legs giving out a couple times (Note: due to bad weather we were inside on treadmills). I took a couple of breaks. Scott told me to scale back a bit. I did, but I was mad at myself for doing it. If I continued I would slipped off the treadmill.

I just felt like lead tonight, no matter what I did. My mind was also being a mess. In the shower I felt like I had failed. I hung my head and felt low. I met up with Scott and talked about it. He did not seem concerned. He told me it is much better to get the bad sessions out of the way early. He told me I am very much on pace for my sub 6 hour marathon. So this made me feel a bit better.

On the train ride home I thought some more about it. I know my running has improved, and I have to be patient and cut me some slack. I am a much better runner than I was 3 years ago. I am a stronger person, and there is still 3 months until the marathon.

When I am in a down mood, I tend to forget the strengths I have. Emails from friends lately have pointed out to me how strong I am. I am reminded of things I have overcome. Most importantly I reminded myself on the train that I am the guy who finished the marathon in Arizona with blisters and pain...and I DID IT! I CAN DO IT AGAIN!

So this workout is behind me...time to get it in gear!

:-)Charlie

The Week Ahead

So now we are under three months until the Chicago Marathon. Here is what the week looks like.

Today: 3 X 1600m tempo runs

Wednesday: 4 miles and strength training

Thursday: 5 miles

Saturday 9.5 miles at Waterfall Glen. I'll talk more about that later.

I want to add a couple extra miles in there this week as well.

Over all I am pleased with the training. This last weekend I was not as fast as I like, but we have those days. It's all a process.

:-)Charlie

Running Two Races at Once

I have done the incredibly almost impossible. I am running two races at once. Yup....it's true.

I have entered (drum roll) The Phedippidations Worldwide Half Marathon!

www.worldwidehalf.com

This race was created by Steve Runner, host of the incredible Phedippidations podcast. From the website:

The World Wide Web, and the Internet have drawn people all over the world together, and dissolved barriers to communication and isolation. Runners, are by nature, social creatures who seek to share their experiences on the road, compete with each other, and establish friendships that transcend their individual beliefs, cultures and localities.

The sole purpose of the Phedippidations World Wide Half Marathon is to remove the barriers to camaraderie, with the intention that like minded athletes who harbor this passion for running, could share a single experience of competing in a world wide event.

The Phedippidations World Wide Half Marathon is a free, non-commercial event where everyone is invited to register, train and run with us in the spirit of friendship.

So how is it I can run this? You can either create your own 13.1 mile course, or enter a race. As it so happens I will be in the Chicago Marathon on Oct. 7, and will use the time of my first half as my official race.

I like the premise of this - people all over the world running in community with others. The race is free to enter. All you need is a course. Easy to do. You can use any course you like. You have the whole world to choose from.

If a half marathon is too daunting, you can enter the "Kick the Couch 5K". you can register for that at the same website. So c'mon...join us as we "Think global, run local!"

:-)Charlie

Long Run Saturday - 8 Miles

Today was a hot and humid 8 mile run along Chicago's lakefront. Temperatures were in the 80's. I have not run in a lot of humid weather this year, so I can see I will have to get used to it. Time wise, I finished the 8 miles in 1:42:12, which is a 12:46/mile pace. Not great, but considering how hard this was, I'll take it.

This run was a lesson in hydration. I took sports drink with me, and made sure I was drinking, but it never felt like enough. I took walking breaks around 6 mile mark, which really slowed me down. Still I was very glad to be running at the end. My marathon group was there cheering me on as I caught up with them.

My main worry had been about my right heel. It has been bothering me. My manager at the store thinks I may have pinched a nerve. My shoes need to be replaced, but they are on back order, and have not arrived yet. So my body is really feeling the effects of older shoes.

Now that it is summer, I also have to remember to put sunscreen on. So stay hydrated and protecting myself from the sun are the important lessons of the day!

:-)Charlie

Running to Cope

Yesterday’s entry made it seem like I am really down. I want to be clear – I’m not. I just have a lot in my head as I get back on the job hunt. Job hunts create stress. The good thing is I find running helps. It not only clears my head, but it is something I do for me.

I believe in times of trouble, sadness, stress, or a low period, we need to be even better to ourselves. This can take any form. When my mom was dying, I went once a week for a massage. I found it not only healthy physically, but it was tremendous for me mentally.

So what does running do? It allows me to focus on something other than the outside world. For the 30 – 60 minutes I am running (longer soon), I can just think about what is ahead of me on the path, road or course.

Running allows me to check how my body is doing. What seems to be working ok, what is in pain. Do I notice anything different?

As I have written before, I also use running as meditation. I think I need to do more of that these days. The time running is a terrific opportunity for me to pray, think, meditate, and mentally talk with God.

My normal readers know I am not the most religious person on the planet. I am spiritual, and believe in a solid one on one relationship with God. Ok…that is about as preachy as I will ever get.

My point, which I am taking forever to get to, is if things are not working too well in your world…find something to help you cope. It is amazing that once you focus on that activity, it raises your spirits and improves your mood – even if it is temporary.

:-)Charlie

Sometimes I Struggle

A belated Happy 4th of July to all my American friends. Sorry I did not post yesterday.

The idea yesterday was to run a few miles, but I didn't. My right ankle was being a bother, and to be honest, I didn't feel I had it in me. I did swim at a friend's place though, so I did get some exercise going.

Today's run was 5 miles. I did 4.1. I know...I can hear you all saying, "C'mon Charlie, it was only .9 miles to go." I know. Again I did not have it in me. I feel good I could run though.

So what was going on? As I mentioned a few days ago, I am trying to look for a new job. So there is a lot of inner stuff going on. I feel good that I got 4.1 miles though. You can't let the inner turmoil keep you from what you need to do - RUN!

So I got 4.1 miles in the bank. Saturday is a long run of 8 miles. We are creeping up to the 90s this weekend, so I will have to make sure I am taking water or sports drink with me. Got to stay hydrated!!!

Tomorrow if I have time I will squeeze in a couple miles. It's two-job Friday, so I won't have a lot of free time.

:-)Charlie

5 Mile Tempo Run

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

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

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

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

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

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

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

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

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

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

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