Some Adjustments

As I prepare for marathon training, there is one thing I will have to make adjustments for - metric readings. The race will be in kilometers, not miles, so I have to plan for that. Today I found a pace chart done in kilometers. This gives me a rough estimate on what I should be doing each km.

In order for me to finish in 5:50, or there abouts, I need to run 8:20 a km. There are 42.2km in a marathon, or 26.2 miles. I now have a pace chart as a guide. This should give me plenty to think about during long runs....hehehe.

Also.....

I have ordered a heart rate monitor. After a couple years looking at them, I am getting a Suunto, which will not only measure my heart rate, but my speed and distance as well. I will go into more detail about the HRM once it arrives.

Charlie

I Am Official

I am not an official entrant of the 2009 Toronto Waterfront Marathon. Woo hoo! Yes....I have a goal... a big one. I am so ready to take it on. Official training begins in a month. Until then, I am working on my base and strength.

Goals for this race? Same as the last marathon attempt - to finish, and finish under 6 hours. I feel I have a good plan, now all I have to do is train. Hehehe....ALL I have to do is train. Yeah.

I will go over all of this with the doctor in a few weeks.

Hope everyone had a good holiday. Will have some year end thoughts in the next day or so.

Charlie

Happy Holidays

Later today...if the weather permits, I am off to visit family in Wisconsin for Christmas. I doubt I will be running on this trip. More importantly, the goal is to avoid being a pig, so when I do run next, I don't feel gross. :-)

In the meantime I want to wish all of you a Merry Christmas, Happy Hanukhah, Kwanza, and whatever festive celebration you may be observing this time of year.

Peace....
Charlie

Baby It's Cold Outside

This morning it is a nippy -5 F outside. Brrrrrrrrr! Personally I don't think anyone should go run on a day like this. Good thing it isn't run day for me. Brrrrrrrr!

The week ahead will most likely see little running. Tuesday I head up to Wisconsin to spend Christmas with my cousins. It will be very fun and festive, and a lesson in self-control. No one, and I mean NO ONE goes hungry at this gathering. There will be food galore. So the "plan" is to enjoy, and do my best not to over do it on the food. Yeah....right. :-)

The winter months - for we are now in winter, usually means we gain a few pounds. I'm ok with a couple pound gain, as long as you are in some way exercising. Even it if it cutting back due to the holidays, exercising and moving is still important.

So now....let practice our egg nog lifts. Take the class...and lift....and down....lift....and down.

Charlie

A Steady Long Run

Today was another 4 mile run for me. I have to say I felt absolutely great during the run. I was at the gym and happy to be running. My time was 47:40, which is a nice even pace for me. My goal was to run for 7-8 minutes, then walk 1 minute. I followed that until the end. I did do a 5 minute run, and 1 minute walk, and that is fine.

As I was nearing the end of my run, I thought about running a little more, but held to my plan to just run the 4 miles. I don't want to ramp miles at this point. I made sure I increased 10% this week over last week. I don't want to do anything which will jeopardize the recovery I am in.

Charlie

Snow Day

We have been hit with a lot of snow overnight...again. So I have decided to look out the window and see the pretty snow, instead of running my longer run this week.

"But Charlie, you're a wimp, you head to the gym on days like this."

Yes...yes I do, but it's my rules, and I can change them. Hehehehe.

I was reading some articles from Runner's World about the year in review. There are plenty of things to look at when it comes to 2008. I will go over those in the next week or so. Fight it as I may...I am not ready for a year end posting.

So my day will be taking it easy, then heading into work.

By the way....last minute shoppers....gift cards from your runner's favorite running store is a terrific gift(shameless plug).

Charlie

A Run and an Anniversary

Yesterday was a really good 3.1 mile run. We had a big snow storm the night before, so the roads were pretty bad. The gym is my friend in conditions like that. So off I went to the gym. I plugged in the IPod, and listened to Steve Runner, The Killers and some delightful Christmas tunes. My time was 36:31, and I was pleased with how I felt after the run. A good sign of a successful run, in my book, is if you feel you could have run a little more(note- unless it is a marathon, and you feel you gave all you could). When I was done, I felt I could have done one more mile. That will wait until this week's longer run.

Today is an anniversary day. It is my second anniversary with Fleet Feet Sports! Yes for two years I have been a shoe guy, making sure runners are properly fit, and ready to pursue their running goals and dreams.

It has been a pleasure to work with runners these last two years. Some of my highlights include:

Coaching the group of women this last summer to run their first 5K.

Dining with Dick Beardsley

Listening to the woman at Thanksgiving tell me I sold her, her first pair of running shoes, and now she is a runner.

Privately laughing as I watched Gov. Blagojevich run in our store(you would have to see him run to understand). As a rule I NEVER judge the people who run in our store...he cracks me up though.

Working with great co-workers, who make everyday a pretty good one at work.

Learning to be patient as a customer tells me they want a Brooks Adrenaline, size 6 in pink, when they are a size 8, and it does NOT matter what color the shoe is.

My duties are ever expanding at the store. I work with local business and charities, and I have enjoyed that, and will continue to do that. Our owner is dedicated to expanding our reach into the community, and am happy to be part of that. I look forward to a good future with Fleet Feet!

Charlie

2009 Marathon Announcement

I have shared that I have been looking for a marathon to run in 2009. I have spent about a month researching marathons which would fulfill the following criteria:

1) A fall marathon

2) Flat

3) Interesting for me to do.

Ok....clearly the third is optional. :-)

Because of my arthritis, I have to do a 32-week training plan. So as much as I would love to run Boston, it is in the Spring, too soon to train, and I haven't qualified.

So the list I formed were the following:

Chicago Marathon

Toronto Waterfront Marathon

New York Marathon

Fox Cities Marathon

Detroit Marathon

Portland Marathon

Here is how I narrowed it down.....

I would truly love to run New York, but at this point, I think it is a bit too hilly, especially at the start and at the finish in Central Park.

Fox Cities would be near cousins, and I think it would be a blast, but again, I saw one hill too many for this go around.

Portland Marathon would be lovely, but being the wimp I am, I worried I would be running in the rain, which is a possibility.

The 2007 Chicago Marathon still holds a bitter taste in my mouth. There will come a time where I feel I have unfinished business on that course, but that time is not 2009.

So I got it to the final two Detroit and Toronto.

Detroit is flat, and at one point goes below sea level. In fact you go under a tunnel, and have your underwater mile timed. Now who would not want that?

Toronto is along the shores of Lake Ontario, and the course elevation map looks like someone flat lined.

Detroit is in October. Toronto is at the end of September. Both are not mega-marathons. So no 100,000,000 runners on the course. Detroit's dips over to Canada and back. Toronto's is all in Canada. :-)

In the end though, I have decided to run the 2009 Toronto Waterfront Marathon! The course has good reviews. I like the allure of an international marathon. Of course I love the flat nature of the course. So now all I do is go over this with the doctor.

The race is September 27, so training will begin at the end of February, following the 32-week plan that has developed for me. I am so excited about this. I have a goal! Woo Hoo!

Of course I will be happy to finish. I still have hopes of a sub 6 hour marathon - same goal I had for Chicago. We will see what my hips have to say about all this.

Very excited and happy that I have made this decision.

Here is the course map ----

Charlie

3.1 Miles and New Balance

Today I got a pair of New Balance 1063 shoes. When I have run in New Balance, I have run in the 1061 and 1062. The newer shoe is build on a different last, which is designed to be lighter, and more performance driven. So how did it handle during my 3.1 mile run? I'll stick with my Brooks Dyads for the time being.

The shoe felt sloppy for me, and I felt like my ankes were twisting around. I was sore during the last mile, and I wanted to stop, but I was determined to get this 3.1 miles in. I am not sure if I like the cushioning. I am going to let New Balance know how I feel. They gave me the shoes looking for feedback. They may not like what I say.

Otherwise, I was happy to get my run in today. I am slowly upping the miles...very slowly. I am going to stay within the 10% rule.

Within the next few days, I will announce my marathon selection. I think I know which one I will do. Just want to do a touch more research.

Charlie

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