Three Days....10 Miles

Mission accomplished. As I have gotten back into running, the goal has been to run three days a week, and today was day number three. The goal was 4 miles, and I did it, bringing my miles for the week to 10 miles. Can't remember the last time I ran double digits for the week, and it felt good.

The run itself was a gym run, as it was an icy rain outside. As you all know I am a weather wimp of the highest degree. Still I felt good the entire run. No pain. No stiffness. No wheezing. All was good. Who knows, maybe I'm back to somewhat normal?

After the run, I felt I could have gone another half mile. That is a good sign, but in no way would I push that.

So now I feel I am really ready to focus on my goals for next year. I am assembling a list of marathons to go over with my doctor, and one will be picked. In the meantime, I am so happy to be running!

Charlie

Before My Run....the Past is the Present

Facebook is a fascinating social network. For those of you not on it.....where have you been?

Probably the most interesting aspect for me is reuniting with people I have not heard from in years. Those already on Facebook have encountered people they knew in high school, lost loves of the past, and people they just fell out of touch with. For whatever reason, we go to Facebook, find them, catch up, and have these people back in our lives.

During my years at Loyola, I became good friends with Jessica, or Jess. We had several classes together, and hung out all the time. In fact, she was really my only friend during my time at Loyola. No, I wasn't some lonely geek. It's just that I had the college experience earlier in life, and my time in Loyola was as a 30 something going back to school. Jess and I just hit it off, and we were best buds.

After Loyola we went our separate ways, and am unsure why or how we lost touch. This week I found her on Facebook, and we have been exchanging notes. Turns out she has become a Triathlete. How funny, because I can assure you that back in those days, the only running she and I might have done would have been to run to the store for a good bottle of wine, or to the coffee house for a cup of coffee.

Of course, our lives are different now. She is married, and has an adorable son, living in the burbs. I have a great boyfriend, and working hard these days. Our common bond is the running aspects of our lives.

Today on my Facebook, I noted that I am determined to run my 4 miles today. She shot a note back saying she knows I can do it! All of a sudden it feels like old times.

We have yet to meet up and actually talk. I know that will happen. Glad to know you are there Jess. I have missed you!

Charlie

Quiet Day

Today was going to be a 4 mile run day, but after an accident at work, where I hit my head, I did not feel up to running this morning. I'm better now, but I wanted to rest. Tomorrow I will tackle the 4 miles. If I can do it, it will be the first time I have accomplished the 3 runs a week goal, and I will be one happy camper.

Charlie

Random Thoughts on an Off Day

No running today, that will be tomorrow. Here were some things I was thinking about as the day went by.


Why would someone who comes into my running store, telling me, "I heard you guys are the experts," then turn around and tell me, "Oh these won't work, they aren't green." Honey I AM the expert, and your feet do not care if the shoe is green or purple, it will work for you!!!


Whoever invented the soft cushy wicking socks was a genius!


I may not look good when I run, but I feel DAMN good when I have run.


My head really hurts....I cut my head in an accident at work, and I have a bad headache.


Tomorrow....the goal is to tackle 4 miles. Wish me luck.

Charlie

3 More Miles and the Treadmill

I was so damn happy with today's run. I did not wheeze. I was not in pain. I felt like I had a really good run. Ice and snow meant the treadmill. I know eventually I will have to re-adjust to the road again. For now, though I am ok with the treadmill.

In the IPod....the latest podcast of Phedippidations, Christmas music and music by The Killers. The Killers are one heck of a band....very up tempo, and good to run to. On the TV monitor...as always...The Food Network. Paula Deen was getting down home with y'all. I love watching the Food Network on the treadmill. Most people assume it is a carrot in front of me. It isn't. It is white noise...pretty white noise that I don't have to concentrate on. I love it!!!!

So another 3 miles in the bag. 35:31, a slight faster than the other day. More importantly I felt I could have run more. That is a great sign.

Charlie

Running With Arthritis in Steps

I have been looking for articles on running with Arthritis, and I have to say I have found next to nothing. What is out there talks about how running could or could not bring on arthritis. Nothing is conclusive. I have found nothing that tells people with my condition how to stay mobile, except to do the exercises I have done in PT.

So I think I will be creating my own plan to make sure I can wrong a long time.

Step 1: Run....but with caution. I think what I am doing now is good. My goal is to run 3 days a week. Personally I hate limiting myself like that, but the doctor feels this is important. I'm not to do long long runs at this point, but that will come in time.

Step 2: Stregnthen Core...my hips are where the problem is, and I have to take care to relieve the stress they have been under. I need strong core and back. This actually lightens my running. I need to be strong up top, to make sure the legs are are not taking as heavy a load. I also need to make my legs stronger.

Step 3: Watch weight...I have not been happy that I am around 210 lbs. So I need to really take care to manage my eating better. I have be more aware of my emotional eating. This has been a damn hard year for me, and I have eaten like it is. I am amazed I am not heavier.

Step 4: Glucosamine...this supplement helps lubricate the joints. I have found it helps me a great deal with moving and my recovery from runs. I find I bounce back a little better.

I am not in pain with the Arthritis. I am stiff in the hips, but I don't think too bad.

So there it is. While I wish I was running more, I am happy at least that I am running. Now I need to set my marathon plan in motion, and that means selecting a marathon.

Charlie

A Good Decent Run - Nothing Too Exciting

Today was a nice 3 mile run on the treadmill. We had freezing rain, so the idea of running in it, just did not appeal to me....as you can imagine. My time was 35:35. I felt good during the run. No IT issues. I wheezed a bit, but it was not bothersome. On the IPod was a Celtic Christmas Music podcast. I am a huge fan of Celtic music, so it was pleasant to run with.

During the run, my thoughts turned to 2009. I don't think I am going to lay out a race plan. I will do races as they come up. All my races will be with a fall marathon in mind. One race I would really like to do again is the Cherry Blossom 10 Mile race. I really enjoyed that one last year. I have a few days before registration opens to decide.

So the good news is I ran 3 miles. I still want to get to 10 for the week. The schedule is not always accommodating. I know that will change as I get serious about marathon training. For now, not too worried. Just happy to be running.

Charlie

Dunkin Donuts! Really???

This is just a short blurb.....



https://www.dunkindonuts.com/aboutus/BreakfastChoices/5K_Race_Helps_You.aspx



So Dunkin Donuts is helping us get fit?



Oh my!



Charlie

Shorter Run

Today was not quite the run I had the other day. I ran 2.05 miles at the gym. I felt like I was breathing hard and I was wheezing. Not really sure what is up with that. I still think I am having some reaction to living with cats. Arrrgh! We are trying to get the cats out of the house, but that is easier said than done.

Other than that the run felt ok. I didn't want to push anything too hard. I had hoped I could do 3 miles, but I will live with what I did today. My left knee felt ok, but a little tender. So I am learning that after a long run, not to push things too hard.

Oy this is all a learning process for me.

Charlie

Did I Miss Out?

As a kid, I was not in gym class. I was always excused for medical reasons. At the time I had no issue with it, but now I feel like I missed out on being athletic as a kid. I listen and read about cross country.

I doubt I would have been any good at it, but in hind sight, I think I would have liked to have done something like that. The closest I came to sports in high school was golf. I tried out for the golf team, and was horrible. I think it's best I was bad, because I would have been in the shadow of my late brother, who had been an outstanding athlete.

I help lots of cross country kids at the store. I know how to talk running with them, but I really have no clue about the cross country world. So any cross country folks out there? What did I miss?

Charlie

4 Miles - At Last

It took me a while, but tonight I ran 4 miles. Not 2.5. Not 3. 4 miles! Damn it felt good. I was on the treadmill at the gym, and made sure I paced myself as not to wear out. I took walking breaks every 7-8 minutes, depending on how I felt. The mantra in my head was, "4 miles, 4 miles."

I felt pretty good, though I was wheezing quite a bit. I attribute that more to my living with cats, which I believe I have a slight allergy. I worked through that, and felt good at the end of the run.

The last time I ran 4 miles was July 11. So I was verrrrrrry happy to have this run under my belt. The time was pokey, but still under a 12 minute mile. Did I mention I feel good about this run? :-)

So now I have some decisions to make soon, like when and where I will marathon next year. I will be meeting with the doctor soon, and I hope we come up with something at that time.

Charlie

Edison Park Turkey Trot

What a glorious, but darned chilly morning it was in the Chicago area. All over the country people are running Turkey Trots, or whatever Thanksgiving themed runs there are. Mark and I participated in the Edison Park Turkey Trot 5K. I ran. Mark walked. I would say between 3,000 - 4,000 were on the streets today.

If you want to PR, don't plan on doing it a race like this, unless you are in front and will stay in front. I felt ok running today. Clearly I did not set the world on fire with my time - 38:02, but all the while I thought about how great it was to be running in a race again. I have missed races.

I did take walk breaks, and I felt ok about doing that. I took more than I normally would, but this may be the way it has to be for me to be running.

The people running were in great spirits. Families ran together. Lots of folks with dogs and baby strollers. Everyone was having a blast.

I felt good as I crossed the finish line. Once I crossed, a woman tapped me on the shoulder. "You sold me a pair of shoes two years ago. I told you I wasn't a runner, and you told me you hadn't run long. Now I am a runner, and I love racing. Thanks so much, " she said. I told her that was great, and it was so wonderful to see her out.

Next I waited for Mark. Mark wants to run at some point, but before you run, you have to walk. I waited about 8 minutes, then I saw him heading to the finish line. I greeted him at the finish line with a hug and a bottle of water. He seemed pleased he completed his first 5K. Next time though....he wants to run.

Overall a great Thanksgiving run!

Happy Thanksgiving Everyone!

Charlie

The Long Road Ahead

This time next year I should have completed my 2009 marathon(to be named later). I was thinking about this last night; it seems like that is a long way off, but it will come quickly. What will be the long part will be the training. Am I ready for it?

At this point I'm obviously not ready for a marathon. No one would be ready running 2-3 miles at a time. This is going to be a slow climb back to the kind of running I did. I hope I have it in me.

I clearly have the plan at this point, thanks to Scott. The hard part is getting my butt in gear and doing it. Of course it is tough in the coldest part of the year to say...."Charlie get out there and run." That is what I will have to do, so I can get a base going. Ideally I want to run close to 4 miles a day, three days a week. So I have a bit of work to do.

I have to get in my head not to focus on time. Time will come into play later. Now I have to get the miles in. If this means I go at a slower pace, as I have of late, then so be it. I can pick up speed later.

So while calendar wise, I think time will fly, but in the road of training, that is a long so uphill climb. As always I will detail that road. Typically I name my journeys, "The Road to..." This journey may be nicknamed, "The Road Back." Never fear though, I will figure out a marathon soon.

Charlie

Fall Run Through the Neighborhood

Today I went on a 2.58 mile run through the neighborhood. Very brisk outside. Temperatures were in the 30's. I headed west from East Rogers Park where I live towards West Rogers Park. It was sunny and as I said brisk.

It has been a while since I ran for longer periods in the cold. I forgot how difficult it can be to breathe in this weather. It was a bit of a struggle. I was breathing pretty hard out there. I handled it pretty well though.

For the week I have run 6.80 miles. Not bad for getting back into things. Next week, I am looking at running a bit more. I want to increase it in small increments so I am not over doing it. The general rule is 10% increase. I am running a 5K Turkey Trot on Thanksgiving, so I know the miles will be upped a bit.

All in all, happy to be out running.

Charlie

Slow, but Good

It seems odd not to be writing about all the miles I run. These days a good run is if I can run 3 miles. I am happy that I am running, but now I want to notch it up a bit. I would like to get to running 4 miles a day, three days a week.

Physical wise, I think I can do it, my body is out of practice of that kind of running. So I need to build slowly. I am not good at the building slowly thing. I want to run the longer distances at the pace I used to, and I can't right now. That is a definite source of frustration.

I know this all takes time, and I have to remember that. I would like to try 4 miles tomorrow. We will see what happens.

Charlie

The Economy of Running

Hi Folks....



Sorry it's been a while since I last posted. Lots has gone on. Just to catch up, I was out of town for a few days last week. I was in Portland, OR. That is one nice place I have to say. While I was there I turned 46. 46? Wow......good thing I look 26. :-) I have run some, a few miles here and there, and I feel good for the most part.


Today I want to address the state of our economy and running. Our store is feeling the economic pinch. Folks are buying shoes, but it is tougher to sell that $50-$80 technical shirt. I am wondering how people are coping with their running in this economy. Are runners looking at what races they can and can't afford? Shoe wise are you looking for less expensive shoes?

I know Steve Runner talked about gift ideas for the runner on his latest podcast this week. I will add my .02. Socks are a great gift for a runner. My two favorites are Balega and Feetures. Balega especially is the most darned comfortable sock I have put on my feet. Running books are a good idea. I have landed an early version of "Once a Runner" which will be published next April. Our store got early copies and are selling them. I will give a review once I am done. Gift cards. I know this seems like a cop out, but really get your runner a gift card, and let them wander through a running store. It's like kids in a candy store, and gift cards are like free money to spend.

So there you have it for now. Sorry it has been a while since I posted. I will post more often now.

Charlie

500

Milestones are a time when we reflect, and then take a look ahead. This entry is my 500th on this blog, so it is a milestone for me.

So if I were to take a look back at the previous 499 entires, I would see that I held true to what I wanted to accomplish - writing about my running and my weight loss. Of course it isn't as simple as that. I have shared my hopes, dreams, goals and some of my life with you. I have shared my highs and I have shared my lows.

In looking at my running accomplishments, I hold two races as my ultimate highs to this point. First was the 2006 Sunburst Half Marathon. For those who have not heard of it, the Sunburst races are held in my home town of South Bend, IN. The races start at the College Football Hall of Fame and end on the 50 yard line of Notre Dame Stadium. I grew up spending my Fall Saturdays in that stadium, watching Notre Dame football. Over the years I got to see greats like Joe Montana play , the amazing Ara Parseghian coaching on the sidelines, and thrill to the Notre Dame Victory March.

I remember choking up as I approached the stadium. My sister was inside waiting for me. I called her to let her know I was on my way. People cheered as I ran around towards the tunnel area. As I headed into the tunnel, the Notre Dame Victory March was playing. I came out of that tunnel, and heard my name over the sound system - Charlie Colpaert from Chicago, IL! To this day I STILL get chills thinking of that moment.

My first marathon was the Rock n Roll Phoenix Marathon, January, 2007. As I have told in the past, things were going pretty well until I developed blisters on my heels. My best friend Marshall was there. I remember meeting him at mile 23, and he told me I only had 3 miles to go, and he knew I could do it! I struggled those that 3 miles. I was walking hard at that point. Running was not on the agenda. When I was at mile 26, a Team in Training Coach saw me and said, "Dude, you don't look too good. What do you need." I said, "I need the frickin finish line." He laughed and told me I was close. When I saw the finish line, I was determined to run to the end. I did. Marshall was there to give me a hug as I was very emotional and so incredibly proud of what I had done.

I would say the low point started with the 2007 Chicago Marathon and has gone on all year. While I was able to run some races, especially the Cherry Blossom 10 Mile in Washington, D.C. I am also thrilled that I got to coach a group of women to their first 5K race. It has been a year of injury and adjustment for me.

As I have shared I am in the early stages of degenerative arthritis. I have no true idea what this will mean for my running future. For now though I am being encouraged to run as long as I am able and comfortable. I feel with a good plan for training, I will successfully finish a marathon next year. The marathons I am looking at are the NYC Marathon, the Portland Marathon, and possibly the Chicago Marathon. We will see.

So what is the future? My goal is to run as long as I am physically able to. I love running. I hope to share more of my passion for running, because it brings me so much joy.

I have been told by several people who read this blog that I have inspired them in some way. I am truly honored that anyone would find inspiration in what I do. I also feel very humbled by such comments. I am not always sure what to do with praise like that, except to simply say thank you.

I would like to share for a moment some people who inspire me:

Dean Karnazes - the amazing ultramarathoner. He keeps on going, and bringing new people to running. His determinitation, and wonderful spirit is the essence of a great runner.

Joan Benoit Samuelson - the first Olympic Women's Marathon Champion. At age 50, she set a new record for her age group at this year's Olympic Trials. She is not only a terrific ambassador for running, but a noble spirit.

Oscar Pistorius - the South African runner, who uses prosthetics. While he did not qualify for this year's Olympics, his desire to compete at the highest level inspires me.

Steve "Runner" Walker - the host of "Phedippidations" podcast. For those who have not listened to this podcast, Steve is the ultimate running partner. His rambling diatribes keep so many of us going on our runs. We are not only educated by him on the topic de jour, but we feel we have a real friend running with us. One of my long range goals is to go for a real run with Steve. I would slow him down, but I hope he would enjoy a run with me.

So there it is - #500. Not sure what the next 500 entries will be like, but I will be here sharing all with you.

Peace,
Charlie

The First Eleven Weeks

As promised I am going to share the initial part of the marathon training plan that Scott, my former marathon coach came up with.

Week
2-Mar 3 Miles - 12:00 min/mile 3 Miles - 12:00 min/mile 3 Miles - 12:00 min/mile

9-Mar 3 Miles - 11:45 min/mile 3 Miles - 11:00 min/mile 3 Miles - 11:45 min/mile

16-Mar 4 Miles - 12:00 min/mile 4 Miles - 12:00 min/mile 4 Miles - 12:00 min/mile

23-Mar 4 Miles - 11:45 min/mile 4 Miles - 11:45 min/mile 4 Miles - 11:45 min/mile

30-Mar 4 Miles - 11:45 min/mile 4 Miles - 11:00 min/mile 4 Miles - 11:30 min/mile

6-Apr 5 Miles - 12:00 min/mile 5 Miles - 12:00 min/mile 5 Miles - 12:00 min/mile

13-Apr 5 Miles - 11:45 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:45 min/mile

20-Apr 5 Miles - 11:30 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:30 min/mile

27-Apr 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile

4-May 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile

11-May 6 Miles - 11:30 min/mile 6 Miles - 11:00 min/mile 6 Miles - 11:30 min/mile

As you can see it is a slow progression of miles, all done in a time frame that is comfortable for me to run. My average pace is in a 11:00-12:00 min/mile, so Scott has made plans for that. On a couple of the says I am not running, I would be cross training. The next step of the plan would involve a 4th day of running, but that would be it. So at this point there is no traditional long run day. Each day I run it is the same miles, just the pace differs. As per the doctor's orders, there is no speed work or hill training.

I will share this with Dr. Natarajan. I think he will be pleased with this.

Now all I need is the fall marathon, and I am set.

Charlie

Worked Out!!!!!

Today was an ActivTrax day. MAN did I workout. I did a half hour resistance workout designed for the whole body. I'm still a bit sore from all the pulling and stretching I did.

For the cardio, I ran. My idea was to get the three days in, as I am not sure what the weekend will hold for me. Work and weather are looking like it would be tough to get a run in. So I ran a strong 3 miles. To tell you I am tired is an understatement. I AM TIRED!!!

I felt great though. For the week I ran 7.4 miles. This is more than I have run in a couple weeks.

Also....Scott has sent me the first 10 week schedule for my marathon plan. I will share it later. I like what I am seeing. Very doable, and will still be a gradual climb in miles.

So the phrase for this workout is - tired, but I feel GOOD!

Charlie

Finding What I Lost

Today I had a talk with Beth, my physical therapist. She asked me how much I ran last week. I ran darned little as I have of late. Mostly the problem is I feel I have lost how to run. Injuries, the arthritis, no sense of purpose with my running. It all has brought me down. She reminded me she thinks I am doing great. It sure has not felt like it.

After PT I ran at the gym. Mark told me I needed to get my butt running, and do three miles. I did. I have to say it felt great. I needed a really good run to get me going. My time was 35:49. No, not the fastest ever, but the accomplishment was running the 3 miles.

So how do I find what I lost? Is it as simple as setting my next goal? Is it just making sure I get out the door and run?

Next week I will be going to Portland, OR, a running mecca. Perhaps I will find what I lost there? Maybe being in a different running environment will get me going.

Charlie