32 Days.....Planning the Marathon

As I am getting ready for the marathon, I am paying more attention to things like the course map, and the video tour. I have no experience running in Portland, and I want to be ready.

The course is mostly flat. The rolly nature of the course due in part to the bridges that need to be crossed, but the elevation change is not substantial. As I look at the elevation map I see bumps, but I have to realize those are not hills. The beginning of the race rises to 150', then goes down. Once I get to mile 17, I have gone back up to 140', then it is a gradual decline to mile 26. Yes, you go up a bit to the finish, but it is nothing substantial.

So how do I make this race manageable. A lot of a marathon in mental. The running/walking will happen. It's how you train your brain for the long distances. I have decided to take the race in 4 mile increments. That seems like something I can wrap my brain around.

I am also targeting a slower pace. I felt good after the Geist Half Marathon, because I never went too fast. I stayed even until the last few miles when I began to slow. I felt so good after that race(heel blister aside).

Can I PR in this race? Well I am sure my head will go there, but practically, I am not shooting for that. I am in it to finish it.

Now all I have to do is hope it doesn't rain in Portland.....yeah!

Charlie

"Portland, Portland, Portland"

Today I ran the track at NIFS and got 4 miles in. This was a good run. I was zipping around the track. Well I was zipping for me.

I try to have a mantra in my head. Today that mantra was, "Portland, Portland, Portland." Yes, I am focused on this marathon. I have been studying the map, looking at the elevation, and trying to plan how to run it.

During my run, I imagined myself at various miles along the route. I slowed as I "ran through mile 16." I picked up the pace as I imagined the finish line. So I ran the whole marathon in 4 miles today. LOL.

I felt good, better, than I have lately.

Charlie

Odd Season

As the clock winds down to the start of the Portland Marathon, I am struck at just how odd this season has been. On a daily basis I help people with advice, selling them the gear they need, and being supportive. At this point I know all the rules of training. Oddly enough....this training has gone nothing like that.

Instead it has been a start and stop healthy/non-healthy training. There has been one thing though that has come back, and the joy I was lacking is back. I am loving the running. I am loving the lacing up the shoes and going out. The passion I felt was missing is back.

What happened?

I think the atmosphere I am in has been a better one for me. While being in Indiana has been hard for Mark, I am loving it. I am loving the quiet I had not had for a long time.

My job allows me to be creative with what I want to do.

Those things have made me more positive in general. So how does that affect my love for running? It has gotten me out the door, because I am in a better place. I was trying to make the running do something for me. It wasn't organic. I needed to have a clearer head to appreciate the running. I am feeling that now, and I want to run everyday - I just can't run every day.

Looking forward to this week's running.

Charlie

13 Mile Week

With today's run I have run 13 miles this week. I'd say that was pretty good after a two and a half week layoff. Today I ran 4 miles at NIFS. It was a solid run. I felt pretty good. I thought about going longer, but to be honest, I didn't want to push things. My goal for next week will be longer runs, and a bike ride or two to cross train.

Charlie

Slow and Plodding

Yesterday I hit the gym to run. I would describe it more as a plod. Still think having a very slow run, and by slow I mean 14 minute pace, is good for you. The marathon isn't about speed, it's about endurance and patience.

I was patient during the run. I listened to the iPod, which I don't always do. I listened to Steve Runner talk about happiness on Phedippidations. Great podcast.

My body felt ok. Still feel like I am coming back after not running for a long, long time. Then again, maybe 2 weeks is a long time in the grand scheme of things. I wasn't achy, just felt a bit stiff.

On the track some very speedy folks zipping on by. I let them. I'm getting better at people lapping me. I think this helps mentally, because I know when I'm in a race, it does irk me as people go by.

So the pace got slower as I did the 5 miles. My last mile was a 15 minute mile. As you know that is very slow for me. My overall pace was 14:01/mile. For the marathon I want to be under a 14 minute pace for a majority of the race.

Another run is in the books, and the countdown continues to Portland.

Charlie

Counting Down

The days until the marathon are dwindling, so are the training opportunities. Clearly the training took a HUGE hit with my foot hurting. I am good for now, and as long as I feel good, I am running. That's all I can do. I can't dwell on the fact the training has not gone according to plan. I know what I need to do to PR in the marathon, and so far the runs I have been able to do are getting me there.

Today's goal is to run 6 miles or 1 1/2 hours - whichever comes first.

Charlie

4 Miles in Return

Yesterday I nervously headed to the Monon for a run. My goal was to go for 30 minutes, and if things felt good, I would go a bit further. I did some stretches before the run. My right foot was feeling a bit stiff, but no pain. It also helped I took some Ibuprofen in the morning. Off I went.

My biggest apprehension was taking the first step. How would it feel? It felt great! Still stiff, but no pain. I began to run in earnest. My pace was not fast at all. How could it be after not running for over two weeks. I was keeping things in the 12-13 minute range.

I go to the Monon Center which is a 1.5 miles into the run, and I thought I should go on. I went another 1/2 mile, then I turned around and began the run back.

It felt damn good to be out there. People were saying good morning. I was smiling. I was enjoying the run. My mind was not concentrating on anything other than where I was at the moment. It felt wonderful. The weather was warm, but not hot. Of course it helps to run in the shade.

This was a terrific return to my running. Now I have to look at it as training. Portland is 48 days away. Obviously I can't train like nothing happened. So I have to re-think how I will do this. My goal over the next few weeks is to be able to get to a 4 hour run. That is going to happen slowly, but I will get there.

A good accomplishment yesterday....on to the next run.

Charlie

Degeneration

I have written many times about the difficulties I have running. Today I was reminded of just how difficult it is. I went to the doctor in order to find out why I have been in pain.

In short, the doctor doesn't know, and I am going to see a specialist. I did have to have some X-rays on my right foot, and I got to see quite a bit. I need to learn more about the operations I went through when I was young. My right foot looks like no other. Things have been fused, the shape is all odd.

What I learned today though is the bones have suffered some degeneration. This is caused by the wear and tear I have gone through all my life. As usual I have stumped the doctor as to how I am able to run. He doesn't get it, and he doesn't want to be the one to tell me I can't run.

His advice today was to run when I feel good, and to not run when I don't feel good. Not the best way to train for a marathon. I think though my marathon days may be coming to an end. You don't know how hard that is for me to say, especially if you know all I have wanted to accomplish.

Time is catching up, and I have to figure out what I need to do to keep running. In the meantime I will see the specialist and hear what he has to say.

Charlie

Tomorrow - the Doctor

I have not run in two weeks, and I finally have an appointment to see the doctor about my foot. As usual I am nervous about seeing the doctor. This is important though, because the pain is not going away.

I have hated every moment I am not running, for many reasons. Most of all I hate the fact I'm not out there.

I have bought a bike last week for cross training purposes. Of course this led me to joke that I am a Speedo away from a triathlon.

I will update all of you about what the doctor says.

Charlie

DNS

In running there are two terms which runners hate - DNS(Did Not Start) and DNF(Did Not Finish). Of the two, the latter is the worse - in my opinion. Over the weekend I was supposed to run the Little Miami Half Marathon. I didn't. I had a DNS.

Over a week ago, I injured my right foot, between the big toe and the second toe. It has hurt quite a bit to bend my foot. In the end, I could tell it was better than it had been, but running on it was a NO! So I didn't run. I did see the course, and it was beautiful. A tree lined trail, similar to the Monon. I wanted to run it very badly.

What has really bothered me more is that I have not been able to run for 1 1/2 weeks. This puts me behind in training. So I think I need to see the doctor. This terrifies me, because it would kill me if I can't run.

DNS is not what I want in any race, but if it means I need to be better for the next one, then I am ok with that.

Charlie

Almost Decision Time

My right foot is not getting any better. It has moments where it is good, but then the sharp pain comes back. Ibuprofen and a massage helped, but that won't be totally available to me on Sunday in Ohio. I still have a day to decide if I will run this race. I just hate this feeling.

Charlie

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