Sabrina's Birthday

Today my sweet little pumpkin turns 9 years old. Yes, today is Sabrina's birthday. It's hard to believe that over 9 years ago no one knew there would be this special little girl in our lives. I remember how happy my sister Anne was when Sabrina was born. I also remember how sad she felt when we found out Sabrina had Down Syndrome.

That sadness turned into acceptance and love. Sabrina has been such a joy in all our lives. She brings a lot of energy, wonder, love and a bit a mischief to our lives. In short, she is like any other 9 year old. As a loving uncle, I am incredibly proud of her.

Sabrina is busy exploring new aspects of life every day. This summer she has taken swim lessons, and is doing very well. She has taken dance lessons, and after watching a video of her performance, I think we have a dancing star. Then again, I could be biased.

This little girl can melt the coldest of hearts.

I want a life for Sabrina that allows her to conquer new frontiers. I want her life to be happy and productive. The National Down Syndrome Society(NDSS) works very hard to make sure Sabrina, and so many like her, have a better life, full of opportunities.

www.ndss.org

As you all know I am raising money for NDSS in honor of Sabrina. Please consider donating towards my $2000 goal. I am so close to reaching it. Once I hit it, I am done fundraising, but not raising awareness of Down Syndrome, and the work NDSS does.

www.crowdrise.com/runningforsabrina

Charlie

Foot Pain

This week I haven't been able to run, it's depressing the heck out of me. I have some foot pain. The area where my right big toe bends hurts. It happened after I slept on the floor this past weekend, because we had company. I have been limping since.

I try to take it easy, but that's hard when you are on your feet most of the day at work. Today though is better than yesterday. I would just like to me ok, because I really want to run this 1/2 marathon this weekend.

Arrrgh!

Charlie

The Week Before

My running was pretty good last week, though I would have liked to have some longer runs in there. Schedule and life did not cooperate. I know there are people who are able to do all this training. Not sure what I am doing or not doing to make those really longer ones happen?

I'm not upset about it though, because my runs have been good ones, ones that helped me examine my form and pace. I know understand what I have been doing on in previous races. At least I think I understand. My pacing has always been about time and making it faster. I can PR, I just need an even pace. I run better with an even pace.

Tomorrow I am doing a longer run, and I will put this to the test.

Charlie

This Close

The fundraising for NDSS has gone better than I expected. I have hit the $1000 and $1500 marks. Now I am aiming for a final goal of $2000. I am THIS close. As of this writing I have raised $1,670. I am so thankful for the tremendous generosity of people.

If you have not given yet, I encourage you to do so at www.crowdrise.com/runningforsabrina. For information on the wonderful work NDSS does, please go to www.ndss.org.

You can also read my interview with Jordana Stern from NDSS on this blog.

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-1.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-2.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-3.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-4.html

http://running-with-coffee.blogspot.com/2011/06/ndss-interview-part-5.html

Thanks,

Charlie

My Brother

August 8 is always a difficult day in my family. It's the day we lost my brother David. David was my older brother. He was one of those kids you would think came out of a 1950s family sitcom. He as a good guy, well mannered, funny, well liked, played sports, and was idolized by his younger brother.

We lost David on this day in 1968. He as 16 years old. He was electrocuted from a lightning strike. Yes, it was an incredibly horrible accident. I was 5 at the time. My parents were devastated, and never fully recovered from this. I had to grow up very quickly.

My memories are vague, but here is what I remember. I remember a teenager who always had time for his little brother. We played. He would put my on his shoulders. David was well over 6' tall, so I touched the ceiling.

I remember mom taking me to some of his basketball games. He was very athletic. He would also golf and fish. I wish I had had his skills.

Losing him was so hard. Very hard. My parents were never the same as I indicated. I won't go into details, but if there was ever an episode which changed lives, this was it.

I wish I had gotten to grow up with him. I wish we had more time to play ball, go to games, pal around. I wish he could have done on runs with me. Who knows I might have even beaten him in a race or two.

He left us way too soon.

I thought about David on my run this morning. He would have been 59 this year. Not a day goes by that I wish he was still with us.

My run felt heavy today, and I am sure it was because I was feeling down about the day. Still I always feel his presence, and I know he watches me. Just as I cheered him on as a kid, I hope he is cheering me on while I run.

Charlie

Journey

As regular readers know, the journey is what is important to me in running. I thought about this yesterday on my long run. I started with the mantra in my head, "Journey." As I ran I began to reflect on my running past.

I thought about my first 5K - a Halloween themed race, where I ran for 45 minutes. I thought about my sister cheering me on at my first half marathon. I remembered that feeling of emotion when I finished my first marathon. I also thought about three wonderful kids who ran with me at the finish of my last marathon.

The journey is running is more important as the destination. Goals are set, but when one is met, you move on to the next one. Those series of goals make up the journey of your running life. My running journey is beginning to take a different turn. Yes, I am still running the races I want to run, but I look at my running differently.

Speed is not my focus, endurance is my focus. I want to run for the long haul. Yes, I would love to crack 6 hours at a marathon, but it may not be by speed alone. It's maintaining my health, making sure I am running the runs I want to run, and pacing myself which will get me where I want to go.

I have been running now for 7 years, and I want to make sure I am running for the rest of my life.

Charlie

Running Envy

I have run 6 miles over the last two days. Monday was on the track, and yesterday was on the Monon. In both cases, I watched others around me run, and as usual I got caught up in a bit of running envy. Running envy?

In this case, running envy is when I see how natural some people make running look, and I can't achieve that. There is a nice ease to some people's running that I just can't do. As many of you know, with my foot issues, running is not something I naturally do. I have to work at it. I've seen me run. Trust me there is no ease, nice flow, or effortless movement. That is what I wish I had.

I run with a short stride and I look very stiff. I can't kick my legs up. I do try to lengthen my stride, but it still looks and feels choppy and labored.

I know you're thinking, "Charlie at least you can run, stop complaining." Gotcha. Still when I see someone looking like they're floating by......

Charlie

Creating Opportunities to Succeed

When it comes to training or weight loss, sometimes it's easy to set ourselves up to fail. The challenge is to create the opportunities to succeed. This week I spoke to a woman who came into my store, who had never been in a running store before. She was looking for a heart rate monitor. We talked about why she needed one, and I learned she was in Weight Watchers and had just come from the gym. Evidently the gym experience had not gone well.

The woman thought she was taking a bicycle class. What she didn't understand was she was in a spin class, and from what it sounds like, a pretty advanced one. Now I am talking about a woman approaching 60 who had not done a lot, if any exercise in her life, tackling a spin class.

I asked her why she took it. She explained that she thought everyone would just ride for an hour to music. She said she wanted to quit, but she was determined to finish the class, which she did. Now though, she didn't even know if she really wanted to go back to the gym.

I told her that the class just wasn't for her....yet. I suggested she go back to the gym and tackle some things she could do. I talked about the treadmill, the Elliptical, the stationery bike. She liked the idea of those. I also told her not to be afraid and ask a trainer how to use any of the machines. They are there to help.

She told me she felt silly in the class, like somehow she just did not belong. At this point I told her that she shouldn't feel silly, she just did not create an opportunity to succeed. She had never taken a class, didn't let the instructor know she was a newbie, and got depressed from it. It's experiences like that, that keep us from going to the gym. I advised to take baby steps and find the things she could do, and master those.

She smiled, and told me I was right. I could even see her straighten up a bit. She asked if she could come back for more advise - anytime.

I thought about her on my run yesterday. I did a 1 hour 5 mile run. When I felt like stopping the run, I thought about how that would not be an opportunity to succeed, so I pushed ahead. In fact my last mile I clocked 10:48 -phew!

Charlie

How to Pace

I thought about this alot today as I was on my 45-50 minute run. I knew I would get 4 miles in, but I wanted to think about how I pace myself. I think this question vexes many runners. There are a couple ways I have tried it lately.

Without music, I focus on my breathing. I listen for how I am breathing. The more labored, then I know I am too fast. If I can repeat something over and over again like numbers, a phrase, or something else, I find I start hard, but sooner, rather than later, I have a rhythm going, and my pace seems to fall into place.

The old adage is if you can't carry on a conversation while you run, then you are going to fast. I have had some pretty fast conversations, but seriously, I think there is some truth to that. The problem is, when I am having the conversation, then I am going too slow. So how do you speed up, and maintain the conversation pace?

Thoughts?

Charlie

$1500

Yesterday I reached my second goal in my fundraising quest for NDSS - $1500. The woman who got my there, I knew in high school. I took her to the prom our junior year. I'm sure when my sister reads this she will smile a funny little smile. There is a story there, but that's for another time.

Now that I have hit $1500, it would be easy to stop, but I know deep down I want to raise more. I don't know if I want to change my goal on the website. Does seeing a goal met keep people from donating? I hope not. Yes, I would like to raise $2000 for NDSS. So I still encourage people to give. This is such a worthy organization, I don't a number on a website to prevent people from donating.

www.crowdrise.com/runningforsabrina

Charlie

Baby Steps

Training for a marathon is baby steps, which can at times be frustrating. You have to slowly build your miles, at the same time you are up against the calendar. I thought about this during today's 1 hour run. I actually ran for 1:01:40, and completed 5 miles.

To the average non-runner, 5 miles seems like a marathon. To runners, it's another step on the way to 26.2. This run was pretty good. Once I finished 3 miles, I thought, let's do another mile. After 4 miles, I thought 5 was a must for today. Mission accomplished.

I thought about how I need to increase the miles, but feel frustrated because the work schedule is not consistent and not always the most marathon training friendly schedule. Still I find time to run 3 times a week. I wish it could be more.

The half marathon is less than a month away. My next goal is to run 10 miles. I know if I can do the 10 miles, then I can do the 13.

Baby steps.

Charlie

A Gay Moment - Running Shirtless

I normally don't have a gay moment on this blog, but I have been thinking about this post for a long time, so for the next few moments, I am going to be gay about running.

There is one thing, and really only one thing I like about summer - shirtless guys who run. Oh wait, let me be clear - good looking shirtless guys who run. There is something very hot about a guy running without a shirt on. I don't run shirtless. Then again, I don't consider myself hot. I'm sure Mark does, and he would love for me to run shirtless, but I will spare the world that sight, unless I somehow wake up tomorrow with pecs of death and six-pack abs.

A body in great shape needs be to be seen....not covered by technical fabrics. "But Charlie," you might ask, "what about women?" HELLO....this is my gay moment. Women need not run shirtless. You may also wonder about skin cancer. That is why god created SPF100 sunblock my friend.

No....good looking men were meant to run in the summer without their shirts. Now, for the guys who are a bit saggy and running shirtless - PLEASE put your shirts back on. If you are a man who needs a sports bra - don't run shirtless. If you are a man who jiggles like JELL-O, put the shirt back on.

I am being superficial on this? Oh yes... oh HELL yes! HELLO - GAY MOMENT HERE!

So here's to summer....may the Greek running gods be shirtless.

:-)Charlie

Note: The above message was meant to be humorous. No shirtless men were ogled during the writing of this post.

90 Days

Today I am 90 days from the Portland Marathon. Thought I would give a bit of an update.

I feel I am on track, or at least back on track with my training. I ran 3.124 miles yesterday at the gym and felt great. I know I need to run more outside, but it is in the 90s these days, and miserable. Who really wants to run in that?

For my long run this week, I will be working towards about 90 minute run.

For my fundraising efforts for NDSS - I have passed my initial goal of $1000. As of this writing I have raised $1,297 for NDSS. I am thrilled, and have decided to create a new goal - $1,500. Would I like to raise $2,000? Yes, but to be honest, I would like to raise much more. I know the time and effort involved to do that, so I will be happy to hit what I hit.

So .... 90 days out. I feel good.

Charlie

Goal for the Week

One of the things I notice I have lost over time is my flexibility. This is hindering my running, so I am making an effort to slowly add more stretching into my routine. I don't want to push hard, but I want to do something.

I feel stiff after a long run, and I know that with more stretching I can reduce that stiff feeling in my body. Eventually I want to take a yoga class, but for now, I think I need more stretching.

Ironic, because taking the time to stretch is something I hate doing. It just seems like a chore to me. So I have to find a way to make it seem less chore like.

Any ideas?

Charlie

The Meltdown

It isn't often you find an interesting race. When you do - embrace it. I did that today. The Meltdown is a small race in Shelbyville, IN. It consists of three 5Ks. As the race director said, "You paid for one and get two more for free." Here's the deal. You run the first race at 8am, the second at 9am, and the third at 10am. Since the race is in the middle of July, you can see where the meltdown occurs.

My friend Kris and I ran The Meltdown this morning. The race starts in a soccer park, winds its way around the baseball diamonds, heads through the county fairgrounds, around some houses, and back. Yup....this is a small town Indiana race. It had the feel of some runners getting together for some madness.

The weather was overcast, but humid. I'm sorry, I meant to say HUMID!!! Kris and I headed out with the pack. Fast was not our speed today. With the humidity I found it hard to breathe for the first couple miles. We did the first race in 41:55. Not my best time. Humidity, and running on some rocky paths slowed me down.

Next race things went well until we got through the fair grounds. I felt my left IT Band acting sensitive. I think part of my problem is I'm in shoes which are too old. New ones aren't coming soon enough. We walked more in this race. Our overall time for the two races was 1:30.

I melted down and sent Kris on her way for the third race. She had her fastest race, finishing in 39 minutes.

I wish I could have done more, but I was really worried about the IT Band. Still I feel I have goal for next year - run all three.

Charlie

Run Around the Track

This week has been brutally hot in Indiana. Temperatures everyday have soared into the mid to upper 90s. Options for running are either very early in the morning, later in the day, or at the gym. Yesterday I opted for the gym.

The track at NIFS was pretty empty, so off I went. The goal was to run between 45-60 minutes. I ended up running 50:07 - 4 miles. I was in the zone as I went around and around the track. I never felt labored during the my run, except when I hauled my butt to the finish. I felt good and pretty strong as I ran.

One thing I noticed, which I have noticed before, if I think about speeding up to reach a certain time, I actually don't do well hitting that time. My body actually tenses. Really how does Usain Bolt do this stuff?

My only question for the week, is do I fit in another run before The Meltdown? Or do I rest up for the three 5k meltathon?

Charlie

Running for One Who Doesn't

Running with a noble purpose means for some people that they are running for those who can't or don't. My niece Sabrina can run. I have seen her run. Can she run the distances I do? Not at this time. I don't even know if she comprehends running like that. So for this marathon, I run for her because she doesn't.

Today's run was 41 minutes total for 3.3 miles. I got the run in before the heat set in. As the sun came up, I could feel it getting warmer and warmer. I felt good out there. I continued my running easy, and telling myself that I needed to take it easy. As I took it easy on the road, I felt my legs felt like they were striding better.

I have a challenging run coming up this week, as I try to get back on track with the training. I am running The Meltdown next weekend in Shelbyville, IN. The race is 3 5K runs. You have to do the first one to run the next two. So my goal will be to complete all three 5K runs. As the day goes on, it gets hotter, hence the meltdown factor. Wish me luck.

Charlie

Running is Different

When I first started running, I wanted to see how far I go could. Later running was an exercise in seeing if I could do it faster. As my running has changed, I look at it a bit differently. Now when I run, I think about the quality of the run, and how well I am doing.

I thought about this during my run at NIFS yesterday. I ran 3.14 miles. The last few weeks I have been injured, with what I am not sure, but I was determined to run yesterday. My only thought was to go nice and easy. I did just that. Going at a relaxed pace helped me think about how I run, how I step, how I move. I felt like I was moving well.

Considering the odd pains I have felt in my left leg for the last couple weeks, I thought this was a really good run. My pace turned out to be 12:05 a mile. That is better than it has been. Of course what I have to realize is my run at the gym is totally flat, and my runs outside are rolly, hence the times vary.

While I train for Portland, I really want to focus on the quality of each run, and keep a relaxed feeling about me. I think this is working well, and I want to continue it.

Charlie

Bookin it on the Bike

Yesterday I rode the bike at the gym. This served dual purposes. First it was a nice cross train. Second it was a non-impact exercise while I am nursing the IT Band/knee.

I rode hard on the bike. I did 5 miles, and I poured it on. Sweat was flying off me. I believe I topped out at 118 RPMs. Is that good? It sounded fast to me.

I also did a 7 minute elliptical workout. That was intense as well.

Tomorrow I am hoping to run a little. Yes, I am off track at the moment, but nothing I can't get back to.

Charlie

Running with the IT Band

If you have had an irritated IT Band, then you know how much it hurts. I laid off most of this week, because it was bothering me. Yesterday though was a good day, and I headed to the gym to run. I figured the softer surface would help and not hinder.

I went at an easy pace. I averaged about 13min/mile. I ended up running 3 miles, and I felt fine. The area still feels tender, but not as bad as it was. So now I have to do some exercises to strengthen that area, while running. I am behind in my running, but I also know I should NOT make up runs. I can't. All I can do is run from here.

Charlie