Royal Parks Half - The Course

As the race is a little over a month away, I thought I would share what I will be seeing on the course. Every time I see this, I get a bit more excited.

Charlie

It's All About Balance

Today was our first training session at the gym with Rob. The focus was on balance. Rob told us balance is something that doesn't get a lot of attention in training or workouts, but it is so important when building a strong core to have balance.

Balance for me is tricky because of my feet issues. I was game though, and I was doing the best I could with the various exercises. I even managed a few seconds without touching the post next to me. Rob assured me that in time I won't use the post as much. For me it's a believe it when I see it.

Runners need good balance, because it helps with form. You don't want to be hunched forward, or leaning back. You want to be straight-ish with the slightest lean forward, but not throwing your butt out behind you.

Following the workout, I hit the treadmill for a quicker mile. By quicker, I mean I wanted a faster pace. Mission accomplished as I ran a 16:16 min/mile.

A good first session. Looking forward to the next six months with Rob.

Charlie

Who We Are

My former boss, Dave Zimmer, and I share a Capraesque love of running and how we view it. To be honest, I wish more people in the running industry shared that view, and worked from that standpoint. The running store is more than a place for shoes, shorts, socks and Body Glide. It is where you go to get inspiration, advice, have running geek out talks, and share info. We in the industry are more than sales people. We are a runner's friend - it's who we are.

Over the years people have been very kind to thank me for helping them, giving advice, inspiring them, being in their corner, etc.. Here's the deal, I thought all of that was expected of me. I took it as "just doing my job."

Now I know a good many folks who work in the industry just see it as a paycheck, and a job. I feel bad for those folks, because they are missing out on some incredible experiences. Runners come to us, because we have value to them. It's who we are.

You can have the best marketing plan. You can have terrific online presence. You can have great sales people. None of that matters if you don't have heart in your business, and you share that heart with your customers. Having a heart and sharing it is also who we are. Those who don't recognize that are not very successful, IMHO.

You can have all the money in the world, but if you didn't love what you did, or how you shared that love, then all you have is money and no joy. My friends, it is true, money does not buy happiness.

To my fellow running specialty folks, remember who you are. You are part of a special group who loves running, has a heart, and can share that love and joy with customers daily. It is who we are.

Charlie

A More Tactical Long Run

Today I headed for the gym for my long run, and I decided to run in 20 minute intervals for a total of 1 hour of running. I felt that being on the treadmill, I need to make it manageable in my head to do this. So breaking it down into 3 mini runs made sense to me.

First 20 minute run I ran 1.19 miles. I started slow, and I forced myself to stay at a slower pace for this first block of time. My mistake is always going too fast at the start. To be honest, I felt like the 20 minutes would never end.

Next 20 minutes I did 1.20 miles. I went a bit faster. I started the first runs at a 3.6 on the treadmill, and got up to a 3.7. During this block of time, I pretty much stayed at the 3.7 mph on the treadmill, doing a 5 min/1 min run/walk.

For the last 20 minutes, I alternated between a 3.7 and a 3.8 mph, and finished with 1.24 miles, for an overall total of 3.63 miles in an hour. I was tired at the end, but pleased with the run.

A woman came up to me when I was in my last 7 minutes and asked, "Didn't I see you here an hour ago?" I told her I was running for an hour. She told me she teaches yoga and was impressed I ran the duration of her class, and I needed to keep up the good work. I gave her a thumbs up.

All in all a good day. I really think when you run longer distances, you need to keep it manageable in your head, and not think about the total you have to do. Making me do 3 blocks of 20 minute runs helped me mentally. Next week is to do 1 1/2 hours, and break that up into 3 minute blacks.

Charlie

A Different Burger

Today Mark and I went out to lunch. Typically finding something healthy while going out is a problem. Whole Foods is a problem solver. If you haven't been to a local Whole Foods which offers a food bar, or similar offerings, you are missing out. At the local Whole Foods, they have a burger bar, and one of the items is Cauliflower Burgers. I was intrigued.

I asked the woman at the counter about them, and she said, "Well if you like Cauliflower, then you might like this." Not a ringing endorsement, then she told me she normally doesn't work that area and got the cook. He seemed thrilled that someone asked about this burger. He asked me how I like to have my burgers. I told him with ketchup. He said, "And?" I told him, I'm boring when it comes to burgers. He laughed, and assured me I could have it any way I would like, and it would be fine.

The burger is fried, which I felt took some of the health away from it, but he told me what the breading was, and it wasn't anything too harmful. The burger was a double patty - not bad for $8. I seemed all pleased with myself as I headed to the table to give this a try.

I took a bite...and it was softer than what I expecting. Then again I'm not sure how firm it could be. Was it tasty? Yes it was. I really enjoyed it, and found it a nice change of pace. Now to be sure, it will never replace an Angus Beef hamburger, but when I want a burger, but don't want to be weighed down by it, then this is a great choice.

Any other good burger suggestions?

Charlie

Where I Am

Today Mark and I headed to the gym for an assessment of our bodies, and what steps we need to take to get back into shape. Currently I weigh 272 lbs. Those who know me, know I am so depressed about this. This is about the weight I was when I had my heart attack, and now I am back in bad shape.

I am 1 1/2 months from a half marathon that I won't do well in, and I know that. I'm going to do it though, and I am going to work my way through it. I'm going to work my way to a healthier life again.

Mentally the last year has taken a horrible toll on me, and I took to food to fight my way through it. So many harsh negative voices in my head in the last year, telling me what I failure I was. This is has been part of my grieving process since my dad died. I tried to get counseling, but the counselor I saw told me he thought I was just going through normal grief, and didn't need any help. Thanks for nothing buddy.

I've had a series of nightmares over the last year, all about beating me down. As I wrote over a year ago, my dad and I did not have an easy relationship, and this year I have very much felt the pain of that relationship.

I'm done.

Today in meeting with a trainer, I saw the start of something which I believe will be positive for me. I'm going to tackle my mental problem through the physical. The trainer we have is someone who understands everyone is different, and tailors a plan based on what the person can do, what the "norm" is. Mark and I really liked that.

I'm looking ahead to next year, understanding that what I am doing takes time and hard work. I know London and Philly will not be my best efforts, but they will be my best efforts for where I am right now.

There is no goal weight, as that is an illusion to me. There is a goal feeling of health and happiness I want to attain, and I will know when I am there.

I am sharing this journey with you, and I hope you will follow, ask questions, contribute.

I have a new town, new job, and a fresh start, and it's time to get it going. That is where I am.

Charlie

What Have I Learned?

I left Providence Running Company at the end of April, and have been on my break as I get ready to work for Fleet Feet. I've had time to do some thinking about what lessons learned from this experience in Rhode Island. So it's time to share what I learned(or re-learned) .....

1) Know your customer. I will be a tad critical of my former employer in this aspect, you really need to know who your customer is. You need to know what they use, and what they don't use. If you truly are the nimble company you claim to be, then you have to listen to your front line staff is working with the customer day in and day out. I think my former employer used to know, but as they hire more and more non-running industry, or related people, they are getting away from really knowing what is needed. Market analysis can only tell you part of the story.

2) Put your money where your mouth is, or it's just talk. There is so much I wanted to do in the community, but my hands were continually tied. Rhode Island is a community of who you know. I came here not knowing anyone, and I needed time to get into to community and meet face to face with businesses, organizations and people. I was not allowed that time. I was told at one point, "Just make phone calls." In the age of social media, and less interaction, I get what I was told, but still a lot of business gets done face to face. People want to know the person they are dealing with. You can tell a story much better one on one, or in small groups, then a conference call. Invest in your community be being part of the community.

3) Not every idea is a great one. Case in point - in store events. Lord knows I tried, but time and time again, I would only get one or two people. Scavenger Hunts, Chili Runs, Wine Runs, can be great ideas, in this case, they weren't. I attribute to not knowing 100% my first two points above as part of the reason for the failures. I also think I didn't think them all the way through.

4) Organization - I've been better organized, and I feel I somehow dropped the ball on not being as organized as I have been. Note to self....a file cabinet it there for a reason.

5) Not Everything is a Battle - my former peers would tell you, quite a bit upset me. I'm known as a choose your battles guy, but when I was confronted in incompetence, everything was a battle for me. It added stress to my life, and made my workplace not as fun.

6) Always be helpful - this was a re-learn. I always wanted to help my staff, my peers, my company. Offering assistance in the long run helps you. It's like good karma, you build it, and things have a way of working out for you.

I'm sure there are a few more lessons, but these immediately came to mind. Now I move on to Carrboro refreshed, happy, and excited. Clean slates are a good thing.

Charlie

Heat and Training

I've been fairly upbeat about my running and training for the Fall races, but I haven't been totally honest with myself until yesterday's run. My body isn't ready for a marathon. I can certainly do a half marathon, and I feel I am on track for that, and will be a success. The heat though is hindering my ability to train for a full.

After my heart attack, the doctor told me I could run, but warned me about running in heat. So with that in mind, I have been holding back my miles because of the very hot Summer we are having. I get up pre-dawn to make sure I'm not running in the heat, but remember, as you run your body temperature rises. So a 75 degree morning, feels like a 90 degree morning, and that isn't good for me.

Now, you would be correct in reminding me that I am moving South, and it will be warm there too. Yes, this is true, but I can make adjustments to my racing schedule. I can train for Spring races, and train through the Fall/Winter without too much trouble.

What this means for this year is I will run the half in London, and then I will run a half in Philadelphia, instead of the full. The organizers in Philly allowed me to do this, and I feel good about it.

Yesterday's run was a tough one. At one point I felt I wanted to throw up, and I ended it the run 2.5 miles into it. On the walk home, I thought about all of this, and how the heat has limited my ability to run longer distances of 10-12 miles. I don't want to do anything to damage my health, so it's better to run smarter in the heat, and that means shorter distances. By the time October is here, I will have enough miles and stamina to do the half in London, and then be even better in November for Philadelphia.

Word of caution to runners....

Every day I see runners heading out in the middle of the day, when the heat is the worst. They are running hard, and I don't see any hydration around them. This is dangerous, and I urge all runners to run with hydration during the Summer. If possible, run early morning, or early evening. If you have to run mid-day, be smart about it.

Charlie

Do You Run to Prove You Run?

I'm known as a run/walk guy. I run for a few minutes, then I walk a minute or so. I've done this since the dawn of my running life. There is something else I've done. When I come upon another runner, and I've been walking, I start to run. Yes, it's stupid. I do this to "prove" I run.

I said that was stupid right? I think because I get asked all the time in stores, "You run?" I feel I have to prove myself out on the road. I don't want another runner to think I don't run. God forbid I be a walker, or a run/walk person.

The truth is, no one is really taking notice of my running, they're into their run. I think we get a sense of how we are perceived when we run. I think this because of the number of times people tell me they think their form is wrong, or they don't look like a "serious" runner.

I have to remember, and I think this is good advice to anyone else going through this, no one cares how you run, because, quite simply it's right foot, left foot, repeat. If someone cares how you run, then they are one of two kinds of people: a coach who wants to help you improve you running, or some petty minded people.

In all my years of running, I've gotten hundreds of thumbs ups, attaboys, and a great deal of encouragement. In that same time, I've only been heckled or bothered once. My friend Bob, who ran with me in Indy at a pretty wet half marathon will remember his yelling back at the heckler.

So stop proving you run....you don't need to prove it to anyone. All you need to do is run.

Charlie

Targets

This morning was a speed workout. I ran two miles with a goal of cutting down my time. One of the things I do during a run like this is pick targets, and then pick up the pace to get to it. In today's case, there was a man walking down the street. He was a block and a half ahead, and I decided I would pick a place to overtake him and go.

I got the target, and the goal to hit, and off I went. The man was walking at a brisk pace, so I knew I had to pick up my pace. Success, I edged him out at the "finish line" I set. My reward was the 1st mile and 2nd mile were almost even paces. Seconds separated them.

When I ran in Chicago, I would pick a block, and mentally do a countdown to get to the end of that block, and off I would go. Targets can help you achieve the speed goals you want. This is something you call upon yourself to do on race day, when you need that burst of speed.

During races I try to stay with someone in the crowd, and then decide when I want to get up to them. I don't race people in a race, but I want to at least get to a pace where I am along side them.

Race prep took a hit while I've been traveling, but I feel I am still on track for both Fall races.

Charlie

The Town to Myself

This morning, it was about 75 degrees as I headed out of the hotel to run through Carrboro and Chapel Hill. It was 6am, and I started on a bike/run trail in Carrboro. No one else was out. I had the town to myself.

I've never really run in such solitude in a town. This isn't like a trail, where it's you an nature. This is a sleepy little town of almost 20,000, and you have it all to yourself as the sun rises. Well, there was one other person. A police officer sat in his car by the trail as I started. We have good morning to each other, and then I was off.

Carrboro is adjacent to Chapel Hill, so within a half mile I was in Chapel Hill. I sometimes ran on the road, and sometimes on the brick walk. I think I prefer the road. Soon I was on the campus of the University of North Carolina. Again, I had it all to myself. A car would go by, but not one was out and about.

As the Sun rose, I could feel the heat get more intense. The smells in the air were the flowering plants and trees which are in full bloom right now. It was heavenly.

Once I was in the middle of the campus, signs of life began to appear. People on their way to open restaurants or cafes mostly. Each one wished me a good morning. Homeless people all acknowledged me. One guy said, "There you go, keep doing it." I gave him a thumbs up.

My route covered close to 3 miles today. Very hilly, VERY! I walked more than I like, but as I get more accustomed to the hills, I'll do better with them.

Soon I will live here, and I will create some wonderful routes, but nothing will top the solitude of this morning's run.

Charlie

A Magical Place

In sports there are magical places where great achievements happen. In football, places like Lambeau Field, Notre Dame Stadium, or the L.A. Coliseum come to mind. In basketball, Madison Square Garden is legendary arena. In golf, teeing it up at Augusta or St. Andrews is hallowed ground. For runners there are few places which are magical for them. In this country, Hayward Field, in Eugene, OR is THE place. 

Eugene bills itself as Tracktown USA, and that is a pretty apt name. The University of Oregon is famous for their track teams, most notably under the coaching of the legendary Bill Bowerman in the 60's and 70s. Hayward Field is where Steve Prefontaine killed the competition meet after meet. Olympic Trials(such as the current one) and World Championships have been held here. The crowds who attend know track and field, and winning here, you get a heroes applause.

Last year, during my Hood to Coast adventure, I had the honor to tour Hayward Field. From the outside, it's a very unassuming place. It's not a bowl stadium, though I believe there are plans to make it more that way. It is awash in the university's colors of green and yellow. The seats are bleachers. There is very much a bygone era feel to the stadium. 

Stepping onto the track though is where the magic happens. After a few steps, I felt very much like I was in a land of the giants. On this track Pre wowed the crowds. Nick Symmonds had masterful come from behind wins here. Shalane Flannigan dominated here. The world's fastest men cemented their status here. Anyone who is anyone in track has been on the track, and now I was on the track. So what did I do? I ran. 

To be fair, it wasn't a good run. I was holding my smartphone, and recording it, so there would be proof  ran there. Still, in my mind, I was ahead of Pre, and holding him off as I crossed the finish line, winning the race. 

In my life there have been to places I've ran which held special meaning for me. One was finishing on the 50 yard line in Notre Stadium, the other was my few meters run in Hayward Field. Both places allow you to be with your heroes for a time, and it is truly magical and special.

Charlie

Oh That Pesky Heart

This week it will have been two years since my heart attack. Today's run was a reminder that I have heart disease. I didn't feel well on the run. The goal was to run 4 miles today. My breathing never felt right, and at mile 2.6 I felt a bit dizzy. My chest felt a bit heavy, but not attack heavy. So I walked the rest of the way to the car. Overall miles was 4.25.

I don't like things holding my back in my running. So I felt very depressed during the walk to the car. I felt like this is yet another limitation in my life I want to overcome. Of course the truth is I can't really overcome this. I have a stent, and it will be with me the rest of my life. I do my best on the diet. I feel the running also helps.

Of course I have to watch everything with running. I just hate feeling like that though. I just want to run, and not worry about anything. Sadly, today my heart reminded me it was still there and being tricky with me. I always know though to stop and just walk when these episodes happen. If need be, I have my phone, I could call for help. I also run in places that are pretty busy, and not remote. I do take precautions.

Still I accomplished miles today, when two years ago I didn't know if I would live. Progress!

Charlie

Making Up Missed Runs Is Like Getting Rich Quick

The title of this piece is about what to do if you missed planned runs. This is something runners encounter during training. They get sick or injured, and they miss runs, and now they wonder what to do. My advice.....don't make up missed runs.

If you missed two of your runs for the week, that doesn't mean you run seven days straight to make up for it. It also doesn't mean you "ramp up" your running by running more on your runs. I'm not a believer in making up runs. The risk of injury increases, because you are trying to jam lost miles into your run. If you missed last week's 10 miler, and you are scheduled to do 13 this week, I say split the difference, and try to adhere to a slow, gradual increase in miles. Is injuring yourself worth it if you can't be healthy to run the race? No.

I once worked with a guy who was really sick for three weeks, and to make up his training, he planned to run 10 miles every day. Really. In his mind, he would make up lost miles, and be back to where he needed to be. He was trying to qualify for Boston.

He didn't like what I told him. I advised he not do that, I suggested he go back to where he left off, and take it from there. He didn't listen to me...totally. No, he didn't run 10 miles every day, but he went on an insane schedule of running every day, running hard, and running more than he had previously. He didn't qualify for Boston. In fact, he had one of his slowest races - he was fatigued from training.

The point of training is to do a couple of things. First it's to build stamina for longer distances. Second, it's designed to prevent fatigue and injury. Why train against the goal?

So if you miss some runs - don't panic, and just remember to have faith in your training plan, and work around it to support what you are doing, not work against it.

Charlie

A Memory Run

Yesterday morning was a warm, slightly humid day in South Bend, IN. We were in town for my father's memorial service. Dad, as most of you know, died last August. Loved ones gathered this weekend for our formal goodbye.

While Saturday was the service, Sunday was a day for me to have my moment, and I chose my run. I drove over to the University of Notre Dame campus. My love for Notre Dame is well-known. My parents raised me on Fighting Irish football, and it seemed fitting that I would run on campus, and think about those times.

I started at the Irish Green, which is more or less an official entry to the campus, and headed to the Golden Dome. Several other runners were out and about, and everyone passed along their good mornings as I continued to run.

I've run on campus a couple of times. Notre Dame was the finish line of my first half marathon, the Sunburst Half Marathon. That race finishes on the 50 yard line in Notre Dame Stadium. I've also run the 10K of the Holy Half Marathon, a student organized fundraising race through campus. My favorite part of that race was the run along one of the lakes on campus - St. Mary's Lake,  so that is where I headed next.

I got to the lake, and I stood for a few moments and looked out over the peaceful scene. I thought about how special it was for my folks to take me to games. Our seats were on the 45 yard line, behind the team. They were ideal seats to watch the Irish take on USC, Michigan, Miami, Navy, Purdue, and so many teams who entered the hallowed stadium. I've had my share of joy and heartache in that stadium, but it was always a wonderful experience to be in the place that Rockne built.

I thought about the marvelous Caramel Corn my mom and I both loved, that they sold there. I thought about the tailgate parties I would see, and always remember asking Dad why we didn't do that. I never really got an answer to that. I thought about how I would sit in the stands with my folks and cheer or wail, sing the Victory March, and just simply watch good football.

My most favorite memory is 1980, ND vs Michigan, and things look grim for the Irish. Dad doesn't think ND can do it as they are pretty far from the goal line. We begin to head out, as Harry Oliver lines up to attempt a 51-yard field goal. We stand at the opening to the stair area, and watch the ball sail into the air, and go through the goal!!! ND WON!!! Dad and I cheered so loud, and we so thrilled, it was all we could talk about on the 1 mile walk back to the car.

At the lake, I looked out, and I thought about how both my parents and my brother are gone, and now it is my sister and me. I choked back a bit of a tear. I didn't want to get emotional on the run. I did think though, that there was some comfort knowing that the family who adopted me was now, finally together. David left us in 1968, Mom in 1997 and Dad last year.

I soon went back on my run, finishing strong back at the Irish Green.

I'm not a fan of cemeteries, as I have spent a lifetime visiting them, and to be honest, I don't like the idea of someone "visiting me" in a field of other graves. I don't want someone to feel they have to take care of a headstone. This lake, looking so peaceful and quiet, yet witness to excited football fans, seems like a wonderful place for me. When my time comes, I think I would like my cremated remains to spread out by this lake. It's in a place which has always meant joy for me, and I can always be near my Irish. Besides, I am fairly certain, the university would say no to the 50 yard line.

Charlie

On Pace

Today's 3 mile run was an important step for me. Pacing is an important part of training. My goal today was to finish and keep as even a pace as possible. I accomplished both.

My overall pace was 16:43. My first mile was 16:19. Mile 2 I was at 16:40. Mile 3 was 16:48. In my mind, that was a fairly even pace. I didn't go over 17:00/mile, which made me even happier. The run today was a rolly one, so this pacing is even better for me.

I preach often about negative splits on runs. You want to come back faster than you went out. While I didn't have the negative splits, it also wasn't a blowout the other way. This tells me I am getting stronger, and my stamina is getting better.

We are about to go on the road to Indiana and Chicago, so I may not get four runs in this week, but they will be quality runs.

Charlie

My Gay Moment

As usual readers of this blog know, every summer I have my gay moment. It's that post in my blog, where I cut loose as a gay man, and just talk about what looks hot to me in the running world. As always, if you don't to share in my gay moment....move along, nothing to see here.

This year I would like to salute what I consider this year's sexiest athletes. The criteria is that these athletes have to at least have some running in their workouts, if they aren't full on runners. These men are not ranked, but I hope you enjoy the fact there are some hot men out there, moving right foot, left foot, repeat....

Ashton Eaton - Decathlete

Tom Daley - Diver

Brazilian 2016 Olympic Gymnastics Team

I do confess to one all time favorite....... Nick Symmonds - Track

Sigh....I love the annual gay moment.

Charlie

The Move

Most everyone at this point knows we are moving to North Carolina. In a sense I am going home. I will be working with Fleet Feet Sports in Carrboro, NC. Anyone who has read this blog knows I started with Fleet Feet in Chicago almost 10 years ago, so I see this as a homecoming of sorts.

In my new job, I will be doing community outreach and training programs for the flagship store in Carrboro. Fleet Feet offered me this opportunity or a floor manager position in Menlo Park, CA. In the end, I felt more drawn to this opportunity. This also gives me a chance to learn more of Fleet Feet's processes so I can eventually be on a path to ownership.

I've been cautious in talking about my time at Providence Running Company, and with RSG/Jack Rabbit. I did not leave in bad circumstances. There was no ill will, or bad feelings. I felt Fleet Feet offered me another chance to grow, and to eventually own my own running store.

I will say this about my former company, I believe there is a trend in the industry to make running specialty, less special, and more about selling stuff, and RSG is leading that trend. Everyday I was asked point blank why I wasn't directing more people to the online business, or why I wasn't doing more to sell waterproofing products to people. At times, I was left with the impression that if I didn't do these things, I was somehow a bad manager. Sorry, I am not a bad manager for not selling enough of a product that is actually counter intuitive to what runners know about their products. I had also heard stories of managers being threatened for not selling enough magazine subscriptions.

Now, I don't feel the blame is on the higher ups of the company. I think the blame is on over eager district managers who are more interested in pumping their numbers and saving their jobs. They were too busy doing a job, they forgot to do their jobs, which is empowering managers and staff to deliver outstanding service. RSG is owned by Finish Line who has shareholders they answer to. I get it. I get bottom line philosophies. What I don't get is almost weekly job threats. Instead of threats, how about working with your people to improve the bottom line, and don't just dictate?

Ok....rant over. The point is people will come to our stores because of our people, and the trust that we will offer the best service, do the best job, and make honest suggestions for the customer. I think some people in the corporate group think lost that notion.

I'm not saying anything in this blog, that I have not expressed to my former company. We parted amicably, and I am on to great things.

Fleet Feet understands what I want to accomplish, and I understand what they want to accomplish, and I could not be happier with the decision to head over to them.

North Carolina also holds a special place in my heart, as I attended drama school in Winston-Salem for three summers, and have nothing but wonderful memories from that experience. While I know North Carolina is nothing like Rhode Island, I am looking forward to being reacquainted with the state.

In a few weeks Mark and I will head to North Carolina to look for a new home. It's a busy and exciting time for us, and I will share what we find.

Charlie

Training Update

I am a few weeks into training for the Royal Parks Foundation Half and the Philly Marathon. I know I haven't talked much about it, but I wanted to let you all know how things are going...slow and steady.

I had been trying build a base the first month, but running three times a week. I was doing a couple of miles at a time, nothing big. I just wanted running under my belt. Last week I expanded to running four times a week, and did well. My long run was over 4 miles, and I felt good following the run, which is always a key.

I'm taking this training far different from any other training I've done. This is my first serious training since my heart attack in 2014. I don't run like I used to, and I have gained a lot of weight, but I am not deterred. I can't run thinking about the runner I used to be. I have to focus on the runner I am now, and go from there.

Each week I am building on the miles, so I feel comfortable running longer distances. I'm not going to work on speed until mid-July(during the heat - oh goodie). Since last week's long run was over 4, I would like to approach 6 miles this week for my long run. I need to find a flatter place to run, because the hilly nature of where I've been running has been a mess for me.

I'm also working on my mental toughness. That has been a problem with me, as I have been dealing with a good many emotional issues this year. I'm trying to turn those hurtful things into something positive, and making sure I am finishing my runs as I intend.

Today I ran 3.22 miles, and I was good at the end. I didn't feel overly tired or sore.

I have a lot coming up in the next couple weeks. The challenge will be to maintain the running.

Charlie

The Web vs People

There are times I think retail people have it wrong. I don't think it's web vs, brick and mortar, it's web vs. people. Now I want to be clear, I get shopping online. I do it myself. It's a convenience, it's easy, it's free shipping, it's fun to do. Is it the experience you really want?

I want to go to a store and interact with people. No, I don't mean the annoying sales person who is slimy. There are perfectly good sales people out there, who can share their knowledge and expertise, which I find invaluable.

Clicking "submit" doesn't really tell me how a shoe fits or feels. "Continue payment" can't tell you about an experience in a marathon, or encourage me in mine. "Go to checkout" doesn't care if this is your first 5K or not.

The people in the running store are wanting to help you succeed. They want to do their best for you. They want to be there for you. Amazon, for all it's ease, simply doesn't care. Running Warehouse could not care less about your training for a half.

Those sites are great at offering you 30% off. Never fear, running stores are doing the same thing, so why not support a local business(or a locally operated business)?

Charlie