Good Training Run

Tonight was a really nice 4.25 mile run to Evanston and back. I ran it in 51:20. Not too worried about the time. I took the stress off and thought of it as a fun run. Lots of people out running and greeting each other. I really like that.

It was a warm, but not too humid night. Just really pleasant. I left the IPod at home and just listened to my breathing and the sounds around me. Every now and then it's good to run without the noise.

:-)Charlie

Another Bad Long Run

I have found that humdity and I do not get along when it comes to long runs, and I think I need some help. Today was a 13 mile long run. I ran 7.16 miles of it before my right thigh started to cramp a bit. I called it quits. I was not happy about. I was drinking as I should, but never felt good out there. I even ran back to the gym to run the treadmill a while, but that did not help.

I started slow, and tried to get to pace, but nothing I did was working. I kept wondering if someone were with me, would I have been able to do it? The heat was getting bad for me, but I would not call it opressive. It just was sucking the life out of me. This is the second long run I have not been able to finish, and I am not happy about it.

I would welcome any thoughts or suggestions on this. I have tried drinking more. I have tried more walk breaks. I have tried running slower. I just can't seem to crack this humidity issue.

Charlie

X Train

Today was a cross training day before my long run. I took it easy. I did a 1/2 mile on the Ellipitcal, then 6 miles on the bike. A good workout, but not too hard.

Tomorrow is a 13 mile run. I won't be with the group. Most are running the Chicago Distance Classic on Sunday. I decided to run the Chicago Half Marathon in September instead. I was a bit sore yesterday after my run. So I will gauge myself tomorrow so I can run all 13 miles.

:-)Charlie

Tempo Run - A Bit Rainy

Last night was a 6 mile tempo run. Just a reminder a tempo run is slightly faster than race pace. My race pace is 12:00/mile. My goal last night was 11:30/mile. We have had huge rains this week, and had a big dump of rain earlier in the day. By the time I started my run it was drizzling. So the Lakefront Path hada lot of puddles and was a bit messy. Still I pushed ahead.

I felt really good the first 3 miles. Mile 4 I felt I was dragging. The humidity was hitting me, and I really needed water. When I got to the water fountain, there was a line of about 7 people. Most of them were chatty, and I was getting a touch impatient. Still I waited. That mile I ran at 13:03/mile.

I pushed hard to finish, and I had a time of 1:10:30. That is a good 6 miles for me. That translates to 11:45/mile. Just off the pace, and I was satisfied with that.

Saturday's long run is 13 miles. This will be a good gauge for me about how I am doing for a race pace. If it is humid as it has been I am tempted to slow things down a bit. Faster runs kill me in this heat, and I know that is what made me stop my long run a couple weeks ago.

Otherwise I feel pretty good as we countdown to race day.

The marathon has a new and improved website. Go to www.chicagomarathon.com to look at it.

:-)Charlie

8/8/07 - Quote

"Running allows us to define our weaknesses and make them strengths. It supplies those missing attributes that diminish us and keep us from functioning fully. It makes us whole."

George Sheehan

Great Quote

"Things which matter most must never be at the mercy of things which matter least."

Goethe

Two Months to Go

Last night was another stormy Monday, so the workout was on the treadmill. We had to run 3200 meters twice, or two 2 mile runs as fast as possible. I set the treadmill on an alternating speed, and ran the first 2 miles in 22:14. I took a 4 minute break before the next 2 miles. I zipped along in 21:21! So I ran the 4 miles in a blazing 43:35. My pace was 10:53/mile - again a fast one for me.

I felt good since this was my frist real running workout in a week. I'm sure my body thought, "Whoa what's going on." Because it was my first serious run in a week, I decided to take slow down breaks as I went along. No need to risk injury.

As of this writing it is two months until race day. Getting excited about it, and really beginning to think about the race. On the fridge at home, I keep a map of the marathon route up so I see what the goal is everyday. Of course after all this hard work, my feeling is the race will be the easy part.....ha!

The weather here is August weather - hot and very humid. So I need to be extra sure I am taking care of myself. Hydration is the word! I yearn for October weather though!

:-)Charlie

July Wrap Up

July was a heavy running month for me as you can imagine. The training went well. Not sure how I will do this week following a week of mostly not running, but tonight is a 2 x 3200m workout.

Here are the figures for July - 69:96 miles at 11:58/mile - Not too shabby.

Back in hot muggy Chicago. I would rather be running in San Francisco at this time of year. Hehehe.

:-)Charlie

Japanese Tea Garden

Today during my 3 mile run I went through Golden Gate Park again. This time I traveled around the Japanese Tea Garden. Very lovely. The city has swept the homeless out of the park this week, so the park seemed a bit better to run through. This garden in particular was wonderful.

I leave San Francisco tomorrow. While I won't go into the particulars of the visit. I can tell you it was one of the most interesting experiences I have had in a long time. I have been in the Haight Ashbury Area - famous in the 60's. Today many drugged folks and homeless. Still it is worth while to visit.

Home tomorrow. I will miss the 14 mile run, but will be working hard over the next week.

Charlie

Hello San Francisco

Greetings from San Francisco!

I am in this lovely city for the next few days. Serious training has taken a back seat for the moment. I did manage a run in Golden Gate Park yesterday. I ran 2.25 miles. Felt good. The temps are in the 60s so I find it ideal running.

Did not run today, and I already feel gross. I am in meetings and interviews constantly here.

Will check in later.

Charlie

I'm Leaving on a Jet Plane!

In the morning I am on my way to San Francisco for a few days. While I am out there I will be looking for interesting running routes for me. Not sure I can manage the hills, but I am told over and over again San Francisco is a great running town.

So I won't be training this week. I will be in the Bay Area in talks with an organization for a possible job. This would be an exciting opportunity for me.

I will write if possible. I do plan to be back on Saturday for my long run.

:-)Charlie

Sometimes the Body Says NO!

Today was a scheduled 12 mile run. It was cloudy and very humid. I have not felt this humidity in a long time. I described to a friend that it was like running while breathing a wet sponge. It was bad.

My start was ok. In fact I was doing ok up to mile 5. I was under an hour at this point. Mile 5.25 though, my body sayd - NO! I felt like I could not go on. My calves hurt, and I was having a great deal of difficulty breathing. I walked, and tried to run again, but it didn't happen.

I made the decision to turn around and head back to our starting point. I felt very dejected during this walk. I ran into something like this in my previous marathon training. Sometimes your body does not want to cooperate. I say better it happen today, than on race day.

I was down the whole trip home, and was grouchy the rest of the day. Sorry to any of my friends I was not cheerful with.

Next week will be a 13 mile run.

This next week I will be in San Francisco. So I won't be training with the group until the long run. I will do my best to put in some miles in San Francisco. No doubt I can get some hill work in.

:-)Charlie

Emotional Run

Tonight was speed training. We had to do 800m/1600m/1600m/800m. For those who are not into metric, this was roughly - 1/2 mile/1 mile/1 mile/1/2 mile. Here were my times:

800m - 4:50
1600m - 10:40
1600m - 10:10
800m - 4:10

That was some fast times my friends. I mean fast! The whole time I did those, all I could think about was the need for speed.

On the walk home though....I got emotional. It was 3 years ago this month I started walking, then running. 3 years!!!

My first 5K was the Trick or Trot. I ran the 3.1 miles in 45 minutes. Since then I have cut that time significantly. I almost teared up on my walk to the gym. I have become an athlete, and it feels amazing.

Now look at those times I mentioned again. Now look at what I wrote for my first 5K. Pretty amazing to me.

This is also the 4 year anniversary of my journey to lose weight. I am currently at 206.5 lbs. I was tipping just over 300 lbs this time in 2003. Again...a very emotional thing for me to comprehend.

As I have said before no one does this alone. Friends, family and loved ones have been with me on this journey, and I am so happy they have been there.

Tomorrow I am supposed to run 6 miles. We will see what the body says. Saturday is a 12 mile long run.

:-)Charlie

6 Miles FAST!!!

Last night was a 6 mile tempo run. I actually enjoyed it most of the way. I zipped along at a good clip. I have been making some changes in my gait, and I think it means I am a bit faster and running easier. Last night's time was 1:09:41. That is less than 3 minutes ahead of pace time.

I felt good most of the run. I started to think about how far I have come. I have been running since 2004, so this is quite a deal for me. I thank my goodness for my running. I feel better about life, me and my health.

I also feel blessed for the supportive people in my life. The family, friends and loved ones are amazing to me with their support. I can't thank them enough.

Wow....that was a lot to think about in a 1:09:41 run.

:-)Charlie

Long Run -10 Miles

Today was our 10 mile long run. The weather was ideal. It was in the upper 60s when we started - very sunny and a nice breeze. We were back on the lakefront path again, as were all the marathon training groups.

Last night I talked with a co-worker who is also a track coach. He told me about the importance of starting the long run slow, and then speed up. I tried to take his advice. My group started slow...or so I thought. When we hit the first mile, it was 11:10. My goal was 12:05. So I was WAY too fast. Ironically I felt I was on a smooth and easy pace, until mile 8. I had two miles about the 12:00 pace. I finished the 10 miles at 1:59:07. That is an excellent run for me. It comes to a 11:54/mile pace. So I was ahead of the 12:00 pace.

Overall I felt good. I really want someone to pace me slower at the start of a long run, so I am not struggling at the end. I'm going to ask Scott about that.

Ok...time to rehydrate.

:-)Charlie

Quote of the Day

Run when you can, walk when you have to, crawl if you must; just never give up.


- - Dean Karnazes
Runner and author of
Ultramarathon Man.

Stormy Weather

Last night's 5 mile run was moved indoors due to thunderstroms. It was rough outside. Inside I ran on the treadmill, and did a great job. Very pleased. I ran the 5 miles in 59:44. That is still under the 12min/mile pace, and I am always happy about that.

:-)Charlie

Cross Train Tuesday

You would think the last thing I would want to do after last night's hill workout would be another workout. Well that's what I did.

I hit the gym this morning for strength training and a bike workout. I did about 25 minutes of strength training. Then I hit the bike for a 6 mile ride. T-i-r-e-d! Phew!

I feel good though. I am upping the weights I use to give me a more intense workout. As the miles increase, the workouts will decrease, so I want to be sure I am getting the most effort out of each workout. So if I was doing a lat pulldown at 60 lbs for 3 reps of 15, I change it to 2 reps of 15 ay 70 or 90 lbs.

The bike workout is an excellent way to train. All of these workouts give me an opportunity to use different muscles and strengthen my core.

Tomorrow is a 5 mile run!

:-)Charlie

Hill Training

Last night's workout was hills. This is a tough one in Chicago. One might be tempted to think we ran up and down the Sears Tower, but that was not the case. If it was Monday, there must have been a threat of bad weather, so we moved indoors again.

I have used the hill program on the treadmills, but this was going to be different. Overall we had to run 5 miles , and in that 5 miles, we had to run 10 hills. These hills started at a 5% incline, and rose to a 6.5% incline. We would run a hill for 1 minute, with a 45 second recovery phase. We would run an "easy" 2 miles at the start, and then run at whatever pace, the miles we had remaining at the end.

This was tough....as all these workouts are. I remember Scott telling me this program would kick my ass, and it does. I also feel darned good afterwards.

To me, hill training is a combination of tempo runs and strength training. You are really pouring some power into your leg workouts with this kind of work. This will also help me tackle those hills during the marathon...not! :-)

After this workout...I was ready for some food. A turkey burger awaited. I skip the fries, and the restaurant I go to is great about substituting cottage cheese for them. Got to have that protein.

I can assure you a slept well when I got home.

:-)Charlie

Quote of the Day

Just got this in an email and had to share -


"Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running."

Julie Isphording, winner of the 1990 Los Angeles Marathon

:-)Charlie