Where's Dean?

As you all know, my running hero is Dean Karnazes - the Ultramarathon Man. He just finished running between the missions in California. Now he is in China about to run the second portion of the 4 Deserts Run - The Gobi March.

http://www.4deserts.com/

It is amazing to me that there are people in this world who are able to tackle these challenges. I am in awe.

I met Dean last September during the expo at the Chicago Half Marathon. It was a thrill of a lifetime for me.

So now Dean is participating in this race around 4 deserts: Atacama Crossing in Chile, The Gobi March in China, Sarhara Race in Egypt and the Last Desert in Antartica. He finished first earlier this year in Chile. Now he is off to tackle the Gobi. If anyone can do it, it's Dean.

Dean has a new book coming out later this summer, "50/50 Secrets I Learned Running 50 Marathons in 50 Days - and How You Too Can Achieve Super Endurance". I am looking forward to it. If it is like "Ultramarathon Man" then I have a new inspirational book to keep.

Good luck to Dean!

Charlie

Hot, but Better

It is a hot sticky day in Chicago. Summer is here!!!

I am not running today, but I did send the fun runners out of our store off on their 3-6 mile trek. Good group of folks. There about 10-20 who come to run out of our store on Saturdays.

My left knee is much better, and I am thinking I will be able to run my 7 miles tomorrow. Of course the forecast is hot, humid and a chance of rain. Great! Still I feel good and want to get out there and knock the 7 miles out.

Charlie

Prefontaine Classic

One of the great track meets is this weekend - The Prefontaine Classic. NBC will be carrying the evet for 2 hours on Sunday, June 8 from 4pm-6pm(ET). Track does not always get a lot of coverage. I plan to watch it though.

Charlie

Ouch

Today I am nursing a sore left knee. I felt down a couple steps at the theatre a couple nights ago, and my knee is hurting. It kept me from speed work yesterday. I ran at a slow trot, but it still bothered me. Today I am not running. I have a 7 mile run this weekend. So we will see what is going on. Better to be sore at the start of the training than later.

Charlie

Interesting Day

This was a good day, and an interesting one.

My morning was spent at the doctor's office. I found it fascinating. The doctor has a physical therapist who assists him. In addition to the usual blood pessure, heartbeat, turn and cough moments, I was asked to show range of motion in my legs and feet.

Because I have never really had a complete physical, the doctor wants me to go through some screenings and tests. I have no problem with this, because I want the doctor to know exactly what is going on, and how he can best help me. I have no clue what my cholesterol is. So why not get it checked? I am going to have several things checked out.

This doctor works both in internal medicine and sports medicine. This was a great choice for me.

After the doctor, I met David at the track for some running. The idea was to do some speed work. The problem for me was I hurt my left knee last night when I had a bit of a fall at the theatre. So I lightly ran, while I timed David in his speed work. It was still nice to be out running.

Summer is now here....it was hot and humid. Temps were in the 80's. So this will make running a bit more of a challenge. The key is to be hydrated. I got my water bottle by my side.

So all in all a good and interesting day.

Charlie

No Boundaries - Night #1

Tonight I helped 6 women take a step towards better health. Tonight I coached my first session of the No Boundaries 5K Program. The group gathered at the store. As we headed out, I talked about the importance of warming up. I talked briefly about form and breathing. I also talked about taking it easy and having fun.

We began with a two minute walk, then ran for two minutes. This was how we got through our first mile. Before they knew it the 1 mile was complete. There were no records broken, but these women got a good workout.

After the run, we talked some more about form and breathing. I reminded them not to stress their bodies. They need to run easy and loose. One woman made a point of thanking me for the all the talking I did through the run. She appreciated my advice, and encouragement. She thanked me for not just sending her out to run. She felt she had a coach by her side.

This will be my Tuesday nights for the next 9 weeks. I enjoyed it, and I think this will be a great experience.

Charlie

Pipe Dreams Can Come True

A couple nights ago I was walking with a friend, and we were talking about things we wanted to accomplish in life. His comment to me was, "I guess it's all a pipe dream." I told him, "It's only a pipe dream if you don't make it happen." I don't often think I am very profound, but this time I was pretty impressed that came out of my mouth.

Tonight, I will start helping some people's dreams come true. It is the first night of training in the No Boundaries 5K Program. I will be coaching people who have either never run, or several years have gone by and they want to get back into it. The program is a couch to 5K program, and is sponsored by Fleet Feet Sports and New Balance.

Tonight's training is to go 1 mile. Some will run it. Others will run and walk it. Either way, they will reach 1 mile. At the end of the 10 week program they will run the Elvis is Alive 5K. I remember how exciting my first 5K was, and how happy I was when I crossed that line. So I am really looking forward to seeing that happiness passed on through this process.

Pipe dreams, like any other dreams, can come true.

Charlie

Six Miles Down....Hundreds to Go

Today was my first long run of this training cycle. I ran a 6 mile loop to Evanston and back. I started along Lake Michigan, which was so beautiful this morning. Sunny and 60 degrees outside. Very nice.

I was a bit sluggish the first 3 miles. I ran the first half in 36:40. Not bad, but I know ultimately I want to do better to meet my goals. So I picked up speed the second half. The scond half of the route took me through Evanston. I have commented on Evanston before. It really is a lovely town. This morning it was quiet. A few folks at Peet's having morning coffee, and reading the paper. Otherwise not a lot of folks out early in the morning.

So I ran a bit quicker through town. I finished the 6 miles in 1:08:07. That is a 11:21/mile pace. You can see I ran a negative spilt on this run. I felt tired but good at the end of the run. Glad to know my legs had some get up and go in them.

So I would give this first long run a thumbs up, with many more to go.

Charlie

Rest Days

What sometimes gets lost in training is the rest day. A rest day is just that, rest. Our bodies need rest. I know mine does. Yet so many runners will train every day. If it works - great; however, during the stress an strain of training, the body needs some time to repair. It can't do that if there is constant traning going on.

One key reason for training is to reduce injuries. Overtraining is the biggest reason for running injuries. As marathon training goes on two things - ramp up the miles 10% each week, and remember to rest. The muscles need time to take in what they have been doing. Also if there are little tears or stresses, they need time to repair as well.

Last year during training for Chicago, I noticed I needed two days of rest. I still felt I was running well and strong. Tomorrow is my long run. The goal is 6 miles. I may stretch it to 6.5 if I am feeling good.

Charlie

Another Great Day

while some in Chicago complain about the cooler weather, I am loving it for running. Temps were in the 60s this morning as David and I headed to the Chicago River Path we go along. We ran the 4.1 miles in just over 12:00/mile. I'm ok with that pace. For now I need miles, that is a key for me.

Running with David is something I really look forward to now. We chat, so it makes the run seem quicker. It is also a nice way to spend time with someone. We talk about running/fitness, our lives, our loved ones lives. I would love to be the person who overhears some of the conversations we have. :-)

Next week I am going to introduce him to the track at Loyola. I think he will like it a lot. I will show him how to do speed work.

Charlie

Olympic Fanatic

For those not in the know....this is an Olympic year! Bejing will host the Summer Olympics in August. Politics aside for the moment - I LOVE THE OLYMPICS! I have watched every one since the 1972 Winter Games in Japan. I had the privilege to go to the 1976 Montreal Olympics. I attended the Opening Ceremonies, watche Nadia Commenici score the first perfect 10 in gymnastics, watched a very young Greg Louganis dive, and even caught a fencing match.

When the games are on, I am in front of that TV glued. My poor family and friends don't see a whole lot of me during this time period, unless they are next to me watching. This Olympics will be no different.

Four years ago it was watching an emotional Deena Kastor running towards the Bronze Medal which got me thinking of running instead of walking. Thanks Deena!

I buy into the whole world coming together for sport notion. I buy into the athletes stories as they unfold on TV. I thrill at the competition I watch.

I know I will never be an Olympian. Still when I cross the finish line of a race, I know what that thrill of victory is like. I got chills as ran into Soldier Field for the Opening Ceremonies of the 2006 Gay Games. I value all my race medals, and know that shows how hard I work.

Whether or not you are a fan of the Chinese government, we need to support our athletes as they face tough competition and bring home some Gold!

I will write from time to time on various OIlympic stories. So get ready....the Games are about 70 days away.

Charlie

Short Easy Run

Today was an easy 3 mile run to Loyola. I ran a mile around the track, then ran home. It was a nice run. I didn't push myself. Just working on getting miles in.

I did weigh myself for the kick off of this training. Right now I am 205 lbs! Feeling good, know I can lose a bit of weight as I get stronger and leaner during this training.

Time to ramp up the nutrition.

Charlie

Those Wanting to Learn

People all over the country have an opportunity to join our ranks. No Boundaries is sponsored by New Balance and carried out by Fleet Feet Sports around the country. I have the honor to be head coach for my store's program.

Tonight I met people who want to run. Their reasons ranged from a desire to be fit, to my friends all look happy, and I want to be happy. True...I have yet to meet a sad runner. So people are registering for the program, and starting next week, for the next 10 weeks I will be coaching people to their first 5K. Their goal is to run the Elvis is Alive 5K in August. It is a fun 5K...no chip timing. Just a party celebrating Elvis and running. What a great opportunity to get people into running.

As I said, I feel honored to coach these folks. Some will run, while others will run/walk. I am just happy to share what I know and pass on my joy of running to others.

Charlie

Cross Train - Walking

Today was a non-running day. My friend Mark and I went on a walk around the neighborhood. Not a brisk pace, but a good walk about 3 miles total.

The gym had holiday hours, so I was not able to go take advantage of them. More cross training will include weights, I think I will take pilates again. Not sure on the yoga.

Less than five months away...all is good.

Charlie

Race Picture

Here I am at the start of the Soldier Field 10 Mile! Looks like I am raring to run!

Charlie

Soldier Field 10 Mile

What a beautiful day in Chicago. Temperatures were in the 50 at the start. There was not a cloud in the sky. 7,500 runners headed south along Chicago's lakefront from Soldier Field. My goal was to come in under 2:00. My previous best was 2:04:36 at the Cherry Blossom 10 Mile in April.

I felt good as I started. I made a strong decision not to go out too fast, and the bunching up of people helped me accomplish this. I wanted to be at an 11:00-11:30 pace in the first couple miles. I was at 11:23, so I was happy with this.

If you have not run along out lakefront, I really think you are missing something special, especially the south side of the lakefront. The lake and the park at lovely, and once you make the turn and head back towards dowtown, you have a stunning view of the city.

I needed a port-a-pottie around Mile 3. There was one, and a long line. I thought I would skip it. Of course this made me think about going to the bathroom a lot....arrgh.

Mile 4 I saw a small line at the one port-a-pottie. However, no one seemed to be in a rush to get out. I spent 2 minutes standing in line. I finally gave up and headed off.

At the turn before Mile 5 I saw my friend Keith. He gave ma hug and told me I looked strong. I felt really good, so I appreciated his comments.

Mile 5....I decided to wait in line. Another several minutes passed. But I really had to go. I knew at that moment 2:00 was not possible. I still felt I could get a PR though.

Since there was no bus following me in this race, I had to do my own inspiration. I imagined what a marathoner must feel like when they see the leader ahead, and they want to take the lead away. I focused on a runner ahead of me....and decided to steadily catch her. I did, and I sped up a bit.

At this point it was getting pretty warm out there on the course. I took water and Gatorade, but I felt it still was not enough. At Mile 7 I felt fatigue setting in. Still I went on. I could see the stadium in the distance.

I kept picking runners and decided to catch them. This worked well. A couple times on walking breaks they caught me, but once I started running they were in my sights and off I went.

With 1 Mile to go, I knew it was going to be close PR-wise, so I took one last walk break, then off I went. At the stadium people heading home were calling out encouraging words. I got into the tunnel, and when I came out onto the field, there we lots of people cheering in the stands. I am told I was on the Jumbotron.

I saw the finish line on the 50 yard line and a powered for it. I finished this race in .....2:03:45! Another PR!!!

While I was not happy about not running in under 2 hours, I was very happy to PR. A great day. Now I have a good idea what shape I am in for marathon training.

Charlie

Gunning for 2 Hours

Tomorrow is the Soldier Field 10 Mile Race. The race starts outside Soldier Field, home of the Chicago Bears! The route heads south along Lake Shore Drive, and then back towards the stadium. The finish line is on the 50 yard line of the stadium.

I am really looking forward to this race. I have been able to train for this one, as opposed to the lack of training for the D.C. race. The time for the Cherry Blossom 10 Mile was 2:04, so I will be shooting for a new PR. I would ideally like to finish in under 2 hours, and I think I can do it. I am feeling very good, and my running has gone well.

Of course this is another good measure of where I am at the start of my marathon training. I start my plan on Monday...very excited!

Of course I will have a race report for all of you tomorrow.

Charlie

2008 Indianapolis Marathon Training Schedule

So I have worked on this for a while, and feel this is a good plan. It combines some of the work for last year's program and some advice from my friend Spencer, veteran of many marathons. I will be running 4 times a week. I will mix in 2 cross training days, and have one off day. As with any plan, I will build my miles steadily.



Mondays and Thursdays are cross training days. Pilates, weights, biking, walking, maybe some running. The key will be to make my core strong, and make sure I can take the long runs.



Tuesdays until August I will be coaching the 5K program at my store. So my running will be mixed in with that. That will be slow small miles, but they add up. After the Elvis is Alive 5K in August, I will use the day for shorter runs. Sometimes this will be speed work, other times it will be hill work.



Wednesdays will be 3-6 mile runs. Sometimes done at tempo pace. Sometimes I will use intervals. Other times they will be easy runs.



Fridays are off days.



Saturday or Sunday I will be running the long runs. This is depending on my work schedule. On the day I don't have a long run, I may mix in a few miles, or it can be additional rest day.



My longest run will be 20 miles, and it will be two weeks before the marathon. This gives me a two week taper period.



My goal is the same as it was in October. I am looking for a 5:30 finish in a marathon. I believe I can accomplish this.



So the road to Indianapolis has begun!



Charlie

Looking Ahead

Obviously I am looking ahead to a couple of races - this Saturday's Soldier Field 10 Mile Run and October's Indianapolis Marathon. I want to look beyond that. What am I physically capable of? To be honest I have no clue.

To give me a better idea of what is ahead, I am going to the doctor for a checkup. I have found a doctor whose specialties are internal medicine and sports medicine. For once I am looking forward to going to the doctor.

I looked at a few doctors. What appealed to me about this one is a) he's a runner, b) he is a past champion of the national spelling bee and c) I get to take my shoes and running clothes, and he will watch me run during the exam. Should be interesting to say the least.

I have it in my head that I might want to try an ultramarathon. In order to do that I really need a doctor's assessment. If he thinks I can't, based on my physical limitations, then so be it, and I will figure out the next challenge.

For now....gearing up for Saturday. Hoping to sneak under the 2 hour barrier.

Charlie

4 Solid Miles

Today was the last longer run I will do before the Soldier Field 10 Mile on Saturday. I ran with David, and we went at a nice pace - easy enough to have a conversation. I was aware of the time, but did not press it. We finished in 48:36. Not blazing fast, but after my run on Sunday, I felt it was a good pace for me.

Very much looking forward to the race on Saturday. Looking to beat my 2:04 in D.C. in April. Would love to get under 2 hours. We will see.

Charlie