Happy 4th of July

For those in the U.S., today is our Independence Day celebrations. For the rest of you...it's July 4. People were out and about yesterday getting ready for today. Grocery stores were full of folks buying things for their cook outs. Our store was busy, with folks getting running shoes and apparel. I better see a lot of those folks tomorrow on my 10 mile run. :-)

Yesterday I ran a nice 6 miles. It felt nice and easy. I did not push to hard. The running came easy to me. It just felt good to be out there. Overall I am pleased with my running of late. I am hoping tomorrow's run is just as good as the two 6 milers I have had this week.

Happy 4th of July.

Charlie

Shoes at the Table

Last night I participated in the Runners Round Table podcast. For those not familiar, this is a great podcast where runners from all over come together and talk about various topics. I had noticed that in the previous episodes no one had talked shoes. Seemed to me that was a pretty important subject to cover, so I suggested it. Once it was suggested, I was then scheduled as a "guest" on the show to talk shoes. Makes sense, I sell shoes everyday, and I know a thing or two about shoes.

Last night's show was going to answer "all" the questions they had about shoes. I don't know if I answered all of them, but I was happy to talk shoes with the folks. I had never done a podcast, so I was a bit nervous. The hosts were all friendly though. I should remember runners are a friendly group of people, and they aren't going to leave you hanging. :-)

I had a great time, and hope people got something out of what I had to say. There is more I could say, but maybe we save that for a follow up episode.

Give the program a listen and let me know what you think.

http://runnersroundtablepodcast.blogspot.com/

Charlie

This is July?

The calendar says July 1. Outside it is in the 60s and there is a misty rain going on. Perfect for a nice fall run. I ran 6 miles today. I started at home, went through the Edgewater area, over to Andersonville, and then home to Rogers Park.

These are all very different areas. Rogers Park is along Lake Michigan and has a diverse population. Edgewater is mostly condos along the lake. Andersonville is the old Swedish neighborhood, now home to a large collective of gays and lesbians.

I enjoyed this run. I felt relaxed and good as I plugged along. My pace was 12:21/mile, which is where I like to be. I managed to keep up with the 8/1 interval. Amazing what a lack of heat will do to your running. Clearly my body likes to run in the cooler weather.

As I ran, I decided to let my mind go. When I would think of something, I would quickly let it go. I wanted a peaceful run, and I got it.

I guess I should have thought about what all I will talk about on the Runners Round Table podcast tonight. I have a good idea though. The topic is shoes, which is something I know about. :-)

The show will start at 8 p.m. central time. http://runnersroundtablepodcast.blogspot.com/ The podcast is available on ITunes, and will most likely be ready tomorrow. I will talk about pronation, the importance of getting a proper fitting shoe, latest trends in shoes, etc. It should be an interesting show.

That's all for now....next up - another 6 mile run.

Charlie

Countdown....

BTW it is 90 days until the marathon!

Charlie

Proud to Run - 10K

Yesterday was the Proud to Run 10K. Not my favorite race, but I like the idea that gays and lesbians come out for this race, and really support it. I don't like the course. There are parts of the Lakfront Path that are not easy for me to navigate, and this race goes through them. I also feel this race lacks some support. Having a course marshall tell me, "You're almost there," at Mile 2 is not too supportive.

Still off I went on the 10K yesterday. It started not so hot, and quickly got hot. I did not feel this race real well. That feeling stayed with me the entire race. I wanted to run it in 1:15. The wheels fell off close to the Mile 5 marker. I was not going very fast, but I was within reach of the time I wanted. I got hot...and I started walking a bit more.

I think the main problem was I needed to not think of this as a race, but more a training run. I bet I would relax a bit more then. Still this gave me a good idea what to expect in August when I run the Rock n' Roll Chicago Half Marathon.

I took Gatorade with me, and I was glad to have it, though I would like to find an alternative to it.

At mile 3, this one guy and I seemed to be going back and forth. I would pass him, he would pass me. I was determined to beat him, so I pushed a little harder. At mile 5, he came back to me, and we did the alternate passing thing for a bit. As we got to the home stretch, we were neck and neck, but I had no kick left, and he finished ahead of me. Arrrgh! My time was around 1:18. The results aren't up yet, so I don't know my time for sure.

I was pretty pissed about this race, but on the trip home, I thought about it some more. I was still at a pace which would have made me sub 6:00 in the marathon, so I guess I am doing pretty well in that department. See....a silver lining.

Charlie

Proud to Run - Revenge

Last year I ran the Proud to Run 10K. It was not my favorite race. I thought the course was pretty bad. It was also my last race of the year, as I dealt with IT Band issues. I have entered it again this year. Why? Two reasons: 1) I need the miles; 2) I want to tackle that course again. I know I can do better. My time last year was 1:16:39. Hot conditions and a crappy course made it tough on me.

I feel my marathon training has helped me prepare better for this year. I think I have even improved since the Soldier Field 10 Mile. I know I can bring that time down.

I just wish it wasn't the same course as last year! Arrrgh. The course is along the lakefront, but it is oddly configured. Also there are odd places for the aid stations - i.e. an aid station at Mile 5 1/2! I think I may take my own this year, and skip their water.

Before the race on Saturday, I have a 6 miler to plan.

Charlie

Man it is HOT Out There!

Today was a scortcher in Chicago. It was hot an humid. So naturally I went on a 4 mile run this evening. Now had it been earlier in the day I would have died. I felt pretty good out there tonight. I decided to change up the interval due to the heat. Instead of 8/1, I did 6/1. This worked well in the sweltering heat.

Lots of folks were running after work. Some even seemed not to mind the heat, and greeted me as I would go by. That was nice.

I felt much better today than in the botched 10 mile attempt last weekend. While I doubt I could have done 10 miles.....I was fine with 4.

This was a tempo run, and I did negative splits, so something worked. My pace was 11:45/min. Not too shabby. I still have a 6 mile and a 10K to run this week. Hope it gets a touch cooler.

Charlie

The Long Run That Wasn't

Today the goal was 10 miles. What happened was I ran 5 in a nasty heat. I went slowly, and changed my interval after the first couple of miles. At mile 4 I walked about a 1/4 mile. I felt miserable. Our weather has not been anywhere close to this since last summer. I saw a lot of people suffering out there. I was not suffering, but I wasn't in good form.

I stopped at 5 miles and I am ok with that for today. There is always another long run.

Charlie

No Boundaries - The Race

Last night was graduation for my No Boundaries runners. Their target for the previous 9 weeks was to train for the Jim Gibbons 5K. We had about 20 in our program, and of that about 12 ran the race last night. While I was happy for my folks, it was a bittersweet night, as Mark could not run after the seizure he had the other day. He went to cheer folks on, but it was obvious how sad he was.

I promised to pace a group of the women. Once the race start off we went. Our pace was a 4:00 run/1:00 minute walk. I ean with Rosie, Kathy, Colleen and Jen. Jen was Mark's running buddy during this program, and he was so worried she would have no one to run with. Are you kidding? She was our timer. :-)

It was a humid warm night, so we did not go at a blazing speed. The course is in Grant Park, and along Lake Michigan. If you have not run along Lake Michigan in Chicago, you should. The city makes an ideal back drop for any run.

For the most part the race was fine. Rosie was the motivational gal. Kathy was just wanting to finish. Colleen was a bit ahead of us. Jen was the determined one. I was talking with all of them, and making sure they were ok.

As we got to the last 1/4 mile, we ran into the walkers. I wish there had been better markings so runners did not have to weave through the walkers. Rosie kept yelling, "Runners on the left....move please!"

I told them my first 5K was in 45:00, and hoped we would beat that. We did....we crossed the line in 43:30! Jen hugged me as soon as we crossed the line. There were high fives from the other gals. When we got back to our tent, the rest of the runners were there, and they were all so happy. Josh was most pleased. He finished in 30:01. His goal was to run in under 10:00/mile and he did. He was the guy who told us at the start he wanted to run so he could out run zombies. I believe he made that!

This No Boundaries was an incredible experience. I loved training these folks and getting them ready. How many will keep running will be interesting to see.

Charlie

Telling Your Guy He Can't run

One of the hardest things a coach can do is tell his athelete he shouldn't run. I had to tell Mark this yesterday after he had a seizure on the train coming home. When he has these his body hurts for days. I think the shock to the system really takes it toll on him

When I got to the hospital he was upset for many obvious reasons. One of them was he asked me what would he do about the 5K on Thursday? I told him he probably shouldn't run. He looked at me very sadly, and said, "But I worked so hard. Who will run with Jen?" Jen is his running buddy in No Boundaries.

I told him Jen would certainly understand. I also joked that there are more 5K's than you can shake a stick at.

Still I understood his pain. No runner likes to be told they can't run. We are a stubborn group of people who love running and racing. There will be other days and other races.

I am so sad for him today though.

Charlie

Summer Came

Chicago has been in the month of Junetober as I call it. We have had a cold month, which is ideal for running. Yesterday was summer. It was warm, and a touch humid as I ran my 6 miles. I went along the Chicago River which is a nice run.

The run itself was ok, though my was a bit achy as I went along. I felt exhausted at the end. Why is it a 6 mile run can drain you more than a 9 mile run?

Sometimes I get emotionally down when I am physcially spent. I felt down all day after the run. Hope this won't be the norm for the summer.

Still I am glad to get the 6 miles in. This week I have a 5K and then a 10 mile run on the weekend.

Charlie

Need to Slow Down - a 9 MIle Run

Today was my long run - 9 miles. I went out too fast. I think I get it in my head that I have to break some sort of barrier when I run. So I ran the first half in 53:56. I was much slower the second half. By mile 7.5 I felt I was dragging a bit. What this means is I need to learn to go out slower. How? Any suggestions?

One thing I was very happy with I managed to keep the 8/1 interval for all but one interval. I am getting stronger at the interval thing.

I ran along the lakefront. It was ideal. Temps were in the 60s and it was sunny. I felt comfortable, yet I was sweating up a storm. Most have hated this month - Junetober, but I have liked the cooler weather for running.

Next week the long run is 10 miles - phew! Looking forward to it.

Charlie

"Born to Run" by Christopher McDougall

For most runners when they talk about classic books about running, they mention, "Once a Runner" or "The Front Runner." I have read both those books, and while I understand what people are saying about them, I have never found them to be the magnificent books I am supposed to love. Maybe I just needed to find my classic. I have - "Born to Run: A Hidden Tribe, Superathletes , and the Greatest Race the World Has Never Seen" by Christopher McDougall.

McDougall is a contributing editor to "Men's Health" and has written as a correspondent for The Associated Press. I don't know where he has been all my life, but I am so glad to have found his latest book.

McDougall starts out with a basic question for his doctor, "Why does my foot hurt?" Never has a simple question led to an adventure. McDougall introduces readers to a little known tribe called Tarahumara Indians, who live in a remote area in Mexico. The Tarahumara have perfected the art of long distance running, and are able to run hundreds of miles without rest.

McDougall's adventure introduces us not only to this reclusive tribe, but to an amazing cast of characters who live to run. We meet Caballo Blanco, a mysterious presence in the Copper Canyon region where the Tarahumara live. His goal is not only to perfect to art of running, but to create the greatest race in the world. Ultramarathoners around the world, including champion Scott Turek meet the Tarahumara, and participate in the race.

The book reads like an adventure tale, but it is non-fiction. I think that is what I liked about this book. McDougall takes the readers on a wild ride into the world of the ultramarathoner. In doing so we also get a lesson in biology, anthropology, psychology and spirituality. This is one of the rare books I have read where I am truly sad to get to the last chapter and know the end is near.

I loved this book. This is one of those books I will be giving as gifts to people, because I want them to share the in the adventure. If you are a runner, you need to read this. If you aren't, but just love stories with interesting characters, and some life lessons along the way, this is your book.

Charlie

The Heart of an Ultramarathoner...The Body of a 5K Runner

I am reading an amazing book titled, "Born to Run" by Christopher McDougall. I will review it soon, but in short it looks at an amazing trible of ultramarathoners in Mexico. As you may know I am also a huge fan of ultramarathoner Dean Karnazes. It is safe to assume I am drawn to the ultramarathon. Sadly though, I know I can't run one.

For definition purposes an ultramarathon is a race longer than 26.2 miles. There are 50 mile, 100 mile, and probably 200 mile races that these hearty souls go out and attack. The climb mountains, endure the heat of the desert, wade through water and mud, always pushing their bodies to the ultimate limit.

I think it is that push, the desire to test your body which draws me in. Of course they are also testing themselves in some of the most stunning and fascinating places on Earth. My test is 26.2 miles, and I know I am even limited in that. I know my body is not a marathon body. My training for past marathons, and the race itself has pushed me hard. Anything beyond that might do more harm.

So I have to find the challenges in the races I can do. I have to find how hard I can go at shorter distances, with the occasional marathon. Inside though....I have the heart and desire of an ultramarathoner. I think once I realized I could go 26.2, I wondered about more.

Let's be clear, I am not saying I am going to start training for an ultra. I don't think I should. I think it would be horrible for my body. Still I can wish it.

Charlie

"I just ran..."

Sandra's comment to my last post reminded me of a post I wanted to write about for a while. Working in a running store, you have some interesting conversations about running. It comes with the territory that you will talk about the long run you did, or the speed work you ran. Normally the conversation goes like this:

A: How was your long run?

B: It was good, I felt great out there, a bit sore now.

A: How far did you go?

B: I just ran 15 miles.

This week I was part of a conversation like that, and I made the comment to the co-worker, "Do you know how odd that sounds to non-runners?" He didn't understand. I pointed out that 15 miles is normally something you do in a car, not on two feet. I think he got my point.

For runners the longer you run, and the longer distances you run, you find those longer miles "are just..." I say it like this for two reasons. First, because we are training for a marathon, and 8, 10, 15 miles is short compared to the 26. 2 we will do on race day. Second, I think it is a mental game we play. Make no mistake, running 8 miles as I did yesterday is not a breeze, but if we can make it sound like a breeze, mentally we are preparing for those longer runs. After you have run 15 or even 20, 8 miles seem light.

Today I'm not running. This week I have a 6 mile, a 5K time trial, and "just" 9 miles for my long run.

Charlie

The Run I Ran

Today I ran 8 miles. Nothing too odd about that. Originally though, threat of storms met I might run on the treadmill. Instead I headed up the road to Northwestern University. I ran without the the IPod today, and I was glad I did. I liked listening to the sounds around me. Mostly I listened to my breathing and my feet hitting the ground. My mantra in my head was to keep my steps light. This was something I learned in a book and I currently reading and will share with all of you once I am finished.

I enjoyed the run until I got to the 4 mile mark. I looked at the watch, and realized I left later than I thought. I had a meeting at 5:30, so I really ran home. I ended up with a pretty quick time - 1:36:10. That is roughly a 12:00/mile pace. That's faster than my goal. So then I got mad at myself for that. I know seems silly to be mad for going faster. I am trying though to stay on pace.

Still the day was pleasant and nice. Lots of people were in the parks have picnics, playing, or just out. I love seeing those scenes. All in all, much better than if I had run on the treadmill.

So another "week" of running is in the books. I look forward to more runs and trainings this week.

Charlie

Taking My Own Advice

Last night during No Boundaries, I talked about listening to your body. Today I am listening to mine. It is telling me my legs are feeling stiff, and not up to par. So no running today. I'll take it easy, and focus on the upcoming 8 mile run.

As people who know me will attest, I am not always good at following my own advice. Today though....I will.

No Boundaries went very well last night. We got to the 3 mile mark, with two weeks until the race. These folks are trying so hard, and I am so proud of them. If I can brag for a moment, I am especially proud of Mark. He is enjoying running, and I have noticed changes in him as far as his health. I can't wait to see him at the start of the 5K.

Charlie

National Running Day

Yesterday was National Running Day, and to celebrate - I ran. I had thought I would do the 6 mile run, but instead I did my 5 mile tempo run. It was a pretty good run.

While running I thought of some of my favortie running moments. In the end I came to a good conclusion. No matter how many medals I earn, or PR's I run, or races I enter, the fact is my favorite moment is when I put on the shoes and go for a run. 

Yes, I treasure my moments where I am crossing a finish line. I love the anticipation of the start of a race. I enjoy the challenge of figuring out my pace. More importantly though, I love the fact that a few times a week, I can head outside, run, and enjoy the world around me. I can get away from the world for a time and just be on my own. I can think, or not think. I can meditate. I can just be. That to me is perhaps the greatest running moment.

Charlie

7 Years Later - A Roller Coaster Ride

Today I went to Six Flags Great America. I have not been there since 2002. That summer I went to Six Flags with my friend Joe. I am a lover of roller coasters. On this particular day, I was embarassed and humiliated. I tried to ride the roller coasters, and I was asked to get off, because I was too big for the security guard to secure me. I spent that day watching my friend Joe ride the rides I wanted to ride.

Today I got to ride the roller coasters. Mark and I went to Six Flags, and I rode all the cool rides. It felt so good to be able to get in them, be secured and go. Just when I thought I had all the great moments as a result of losing weight, here was another one, and this one felt good! 

On an ironic note, while on one of the rides, I saw employees ask an overweight girl to get off the ride. The reason? She was too big and the secure restraints could not secure her. I felt sad for her, but it is my hope that one day she will have a moment like I had today. 

Another emotional moment for me.

Charlie

Spring in Evanston

My 7 mile run took me to the Northwestern University campus in Evanston. It is a gorgeous day, with temps in the 60s as I headed north along the lake. I felt very good during the run. I did really tire, but I noticed I slowed a bit in the last mile. Not too worried though.

As I have mentioned, I love days like this. Oh, but if only summer could be like this. 

I did take Nuun with me today, but I had a hand held bottle. I found it a bother to carry. So I will invest in a hydration belt. I was glad to have the Nuun though. I used Lemon Chai. Not too sweet. 

This week I have a 6/5/8 mile run schedule, as well as cross training.

Charlie