Tonight's workout was 6 x 800m. I broke it down into miles. When you do speed work you, the idea is to go all out. My first mile I ran in 9:44. My second miles was also 9:44. I slowed down for the third mile - 10:00.
I am a tired guy, but happy that I did well tonight. Tomorrow I will rest up as Wednesday is a 7 mile run. I am looking ahead to Saturday. I am supposed to do 6 miles, but I may up it to 10. I will see how I feel. I also want to try to get some extra miles in as well.
I'm feeling good, and already beginning to think about my race strategy. More on that later.
:-)Charlie
Monday, August 27, 2007
"You Are My New Hero"
Yesterday I was helping a man with shoes at the store. He had just done a charity walk, and realized he needed new shoes. He had his daughter with him. I would say he was in his 50's. He talked about his recovery from quadruple heart surgery. I asked how his health was, and he said this is why he walks.
He asked me if I thought walking was good exercise. I told him how I started walking, then turend to running to lose 100 lbs. He looked at me wided-eyed, and told me that was amazing. We talked about the importance of nutrition and exercise. He has lost 70 lbs. I told him that was great, and to keep up the great work.
Sadly I was not able to fit him in shoes. He has wide feet like me, and we did not have his size. I gave him all the shoe information and told him he could go through another Fleet Feet in his home town, or he could go to the local New Balance store. He told me he wanted me to get credit for the sale. I said that was not an issue and not to worry.
Before he left he came over to me, shook my hand and told me I was his new hero. I smiled and thanked him, and told him he was pretty heroic for coming back from heart surgery. That guy made my day!
:-)Charlie
He asked me if I thought walking was good exercise. I told him how I started walking, then turend to running to lose 100 lbs. He looked at me wided-eyed, and told me that was amazing. We talked about the importance of nutrition and exercise. He has lost 70 lbs. I told him that was great, and to keep up the great work.
Sadly I was not able to fit him in shoes. He has wide feet like me, and we did not have his size. I gave him all the shoe information and told him he could go through another Fleet Feet in his home town, or he could go to the local New Balance store. He told me he wanted me to get credit for the sale. I said that was not an issue and not to worry.
Before he left he came over to me, shook my hand and told me I was his new hero. I smiled and thanked him, and told him he was pretty heroic for coming back from heart surgery. That guy made my day!
:-)Charlie
Saturday, August 25, 2007
Range of Motion
For those who are first time readers, or have not read many of my posts, let me talk about my feet. I was born with clubbed feet. Typically you see people with this walk on the outside of their feet, and they appear pigeon toed. I have had surgeries which "corrected" this. The cures though have left me with extremely limited range of motion, especially the right foot. I have had people ask how I run. I suppose I should not be able to. For the most part I am fine on flat surfaces. Once the terrain makes my ankles move, it is very difficult, and usually leaves me in pain.
This brings me to today's long run. Today was an 18 mile run. It was miserable outside this morning. We started the run in a driving drizzle. Added to all the rain we have had this week, the path was miserable. Mud, huge puddles, a mini triathlon and downed trees from a storm a few days ago, made the path an obstacle course.
As long I was on the path, I was wet and miserable, but I ran fairly well. It was not a fast day. To avoid the obstacles, I had to run on the grass for a portion of the run. This was my undoing. Because my feet were forced to go at various angles, my ankles were beginning to kill me. Sadly I stopped at mile 8. My time was 1:44:49.
It is hard for me to stopdue to pain, because I feel so normal when I am running. To stop makes me feel as I did growing up, that there was something wrong with me, because I could not participate in sports.
I could have walked the next 10 miles, but that would have taken hours, and I would have just felt miserable out there. So I came home. Of course I am still miserable, but I can put my feet up. :-)
Sadly there is nothing I can do about this. So I will up the miles on my shorter runs this week, so I can get the miles in.
Charlie
This brings me to today's long run. Today was an 18 mile run. It was miserable outside this morning. We started the run in a driving drizzle. Added to all the rain we have had this week, the path was miserable. Mud, huge puddles, a mini triathlon and downed trees from a storm a few days ago, made the path an obstacle course.
As long I was on the path, I was wet and miserable, but I ran fairly well. It was not a fast day. To avoid the obstacles, I had to run on the grass for a portion of the run. This was my undoing. Because my feet were forced to go at various angles, my ankles were beginning to kill me. Sadly I stopped at mile 8. My time was 1:44:49.
It is hard for me to stopdue to pain, because I feel so normal when I am running. To stop makes me feel as I did growing up, that there was something wrong with me, because I could not participate in sports.
I could have walked the next 10 miles, but that would have taken hours, and I would have just felt miserable out there. So I came home. Of course I am still miserable, but I can put my feet up. :-)
Sadly there is nothing I can do about this. So I will up the miles on my shorter runs this week, so I can get the miles in.
Charlie
Friday, August 24, 2007
Call Me Coach
Our store will be part of a "Couch to 5K" program New Balance will be sponsoring, Tonight I was asked if I would like to be a coach in the program. Of course I said yes!!! What a great opportunity this is for me. I really love the idea of helping people become more fit as they go from walking to running a 5K, or even no activity to running a 5K.
One of my joys at the store is talking to people about becoming more fit, and just getting out there and moving. A marathon is not required. I love it when these people come back and talk to me about how much they enjoy their running. Now I will get to go step by step with these folsk as they get mroe into the sport.
I am SO excited!!!!!!
:-)Charlie
One of my joys at the store is talking to people about becoming more fit, and just getting out there and moving. A marathon is not required. I love it when these people come back and talk to me about how much they enjoy their running. Now I will get to go step by step with these folsk as they get mroe into the sport.
I am SO excited!!!!!!
:-)Charlie
X Train Lite
Today was a lite workout in anticipation of tomorrow's 18 mile run. I rode the bike and worked out on the Elliptical for about 20-25 minutes. A nice simple workout, not too hard.
Looking forward to tomorrow's run. 18 miles.....hoping to run it in a decent time.
:-)Charlie
Looking forward to tomorrow's run. 18 miles.....hoping to run it in a decent time.
:-)Charlie
Thursday, August 23, 2007
Hot Run - Pain
Chicago has been sweltering in humidity most of the summer. I have discovered I don't run well at all in humidity. Last night was a 7 mile tempo run. I managed 4.2 miles. It was slow, but I wanted it to be slow. What kept me from going all the way? I was running on the right side of the path, which is normal. A couple women were running towards me, and would not get to the left as they should. I had to step off the path, and stepped in a rut. Minor twist of my foot, and I yelled, "FUCK!" It hurt.
The women looked back...and looked at me like I did something wrong. I hate rude runners. So I had a bit of pain during the run, and decided not to make things worse. So I headed back to the gym.
I am in a bit of pain this morning, so I will rest up for the 18 mile run on Saturday.
Charlie
The women looked back...and looked at me like I did something wrong. I hate rude runners. So I had a bit of pain during the run, and decided not to make things worse. So I headed back to the gym.
I am in a bit of pain this morning, so I will rest up for the 18 mile run on Saturday.
Charlie
Wednesday, August 22, 2007
Remembering Mom
No matter how hard I train, or how many races I run, there is someone I really can't share this with, and I wish I could - my mom. Ten years ago my mother died of Liver Cancer. Her birthday is tomorrow. She would have been 90.
Growing up my mom was who I shared everything with. All my school successes...and not quite successes. She was the one who went to bat for me whenever I needed someone in my corner. She was the one I talked to about anything.
As I grew older, she was still the one I felt was always behind me. She especially loved listening as I told her about my trips. We shared a joy for travel. All she ever wanted was for me to be happy, same as any other mom.
I would like to think she be supportive of my running. I know as a kid my losing weight was important to my folks. Of course it was tough to lose weight when you had the world's best cook in the house. Hehehe......
Mom did not always understand why I did what I did, but she was very supportive. I think she might have even come out to a race or two to cheer me on. I know during my longer races, I think about my mom, and hope she is watching over me.
Liver Cancer is a horrible way to go. Any liver ailment is a horrible ordeal. Yesterday I learned a co-worker of mine is using his Chicago Marathon to raise money for the American Liver Foundation. It's the first time he has raised money while running. I am including a link to his fundraising page. If you feel inclined, please consider donating to his efforts. I plan on giving as soon as pay day rolls around. Thanks.
http://www.active.com/donate/run2007/alfSWillba
:-)Charlie
Growing up my mom was who I shared everything with. All my school successes...and not quite successes. She was the one who went to bat for me whenever I needed someone in my corner. She was the one I talked to about anything.
As I grew older, she was still the one I felt was always behind me. She especially loved listening as I told her about my trips. We shared a joy for travel. All she ever wanted was for me to be happy, same as any other mom.
I would like to think she be supportive of my running. I know as a kid my losing weight was important to my folks. Of course it was tough to lose weight when you had the world's best cook in the house. Hehehe......
Mom did not always understand why I did what I did, but she was very supportive. I think she might have even come out to a race or two to cheer me on. I know during my longer races, I think about my mom, and hope she is watching over me.
Liver Cancer is a horrible way to go. Any liver ailment is a horrible ordeal. Yesterday I learned a co-worker of mine is using his Chicago Marathon to raise money for the American Liver Foundation. It's the first time he has raised money while running. I am including a link to his fundraising page. If you feel inclined, please consider donating to his efforts. I plan on giving as soon as pay day rolls around. Thanks.
http://www.active.com/donate/run2007/alfSWillba
:-)Charlie
Monday, August 20, 2007
Running to Meditate
"I've always felt running is a form of meditation. Running enables us to stop our lives, to go out and find a safe place for ourselves."
Nina Kuscsik, first official women's champ with her 1972 Boston Marathon win and two-time NYC Marathon winner
I have commented on this before. I really find my running a useful time to meditate/pray. I have a mantra I use as I run. It's in conjunction with my breathing. I say "world" on the inhale, and "peace" on the exhale. I learned this in a yoga class I took last fall.
I find the mantra clears my mind, and am able to focus on the run. It also allows for prayer time. Again, I am not an overly religious guy, and I am no pushing my faith out there. I just feel peaceful with God during these runs.
:-)Charlie
Nina Kuscsik, first official women's champ with her 1972 Boston Marathon win and two-time NYC Marathon winner
I have commented on this before. I really find my running a useful time to meditate/pray. I have a mantra I use as I run. It's in conjunction with my breathing. I say "world" on the inhale, and "peace" on the exhale. I learned this in a yoga class I took last fall.
I find the mantra clears my mind, and am able to focus on the run. It also allows for prayer time. Again, I am not an overly religious guy, and I am no pushing my faith out there. I just feel peaceful with God during these runs.
:-)Charlie
Sunday, August 19, 2007
O-u-c-h
After the 16 miles I was in a lot of pain. The rest of the day was spent on the couch with the occasional leg cramps. Not my ideal way to spend a Saturday, but it was better than trying to walk all over the place.
We have a new dog in the house, and she did need to be walked. I told her we were going out front, and then back in. Of course she didn't listen and pulled me across the street to say hello to another dog. :-)
Today I am just a bit still, but no real pain. There was a time 16 miles would have me on the couch for days. So I do feel good about this.
:-)Charlie
We have a new dog in the house, and she did need to be walked. I told her we were going out front, and then back in. Of course she didn't listen and pulled me across the street to say hello to another dog. :-)
Today I am just a bit still, but no real pain. There was a time 16 miles would have me on the couch for days. So I do feel good about this.
:-)Charlie
Saturday, August 18, 2007
10 Miles To Go
Today's long run was 16 miles. It was hard and painful but I did it. My first 6 miles I ran with Stuart from my group Johann, one of our coaches suggested I run with him I did. We kept it easy. The lakefront was crowded due to the Air and Water Show this weekend. Still we managed ok.
After 6 miles I used a port-a - pottie, and sent Stuart on his way. I would not see him again until mile 12. I was fine with that. I sped up a bit, but never zoomed with speed. At the mile 12 point I decided to head home from there, which is about 4 miles. I did the 16 miles in 3:22:44. Considering my half marathon race PR is 2:59, I say that is a damn fine time. Today's half marathon tiem was 2:43. Mile 14 was a speedy mile, and then I was pooped as I ran/walked the rest of the way.
I am so sore! But it feels good to know I got this run under my belt.
:-)Charlie
After 6 miles I used a port-a - pottie, and sent Stuart on his way. I would not see him again until mile 12. I was fine with that. I sped up a bit, but never zoomed with speed. At the mile 12 point I decided to head home from there, which is about 4 miles. I did the 16 miles in 3:22:44. Considering my half marathon race PR is 2:59, I say that is a damn fine time. Today's half marathon tiem was 2:43. Mile 14 was a speedy mile, and then I was pooped as I ran/walked the rest of the way.
I am so sore! But it feels good to know I got this run under my belt.
:-)Charlie
Thursday, August 16, 2007
No Really....It's Ok If You Don't Run
Today during a job interview the subject of my running came up. I talked briefly about it, and what my goals are. This was the response, "I'm sorry I don't run." I smiled and told the woman it was ok.
Readers of this blog know this is a pet peeve of mine. When I talk about running, someone usually explains to me they don't run. Sometimes it is apologetic. Sometimes it is condesending. Sometimes it feels like they feel they should run. but are making excuses.
No really...it is ok if you don't run. Just because I do, does not mean you have to. This is my passion, and I enjoy sharing it. Everyone has something they are passionate about(I hope). If painting is your thing...great. If walking on a high wire is your cup of tea - excellent. Mine is running. So really...it's ok if you don't run.
:-)Charlie
Readers of this blog know this is a pet peeve of mine. When I talk about running, someone usually explains to me they don't run. Sometimes it is apologetic. Sometimes it is condesending. Sometimes it feels like they feel they should run. but are making excuses.
No really...it is ok if you don't run. Just because I do, does not mean you have to. This is my passion, and I enjoy sharing it. Everyone has something they are passionate about(I hope). If painting is your thing...great. If walking on a high wire is your cup of tea - excellent. Mine is running. So really...it's ok if you don't run.
:-)Charlie
"Easy" Hill Run
Last night's run was to be outdoors for 6 miles with hill training. It rained, so I was on the treadmill using a hill program, set at a 5.5 incline. I ran 3 miles of that, then I ran 1.1 miles at a regular incline. For the record I did not run the whole 3 miles at that incline. It was a gradual incline program.
I decided not to run the whole 6 miles. I want to save as much as I can for the 16 mile run this week. My fear is the hard running in this heat has taken a toll on my body, so I want to still run, but have something for the long run.
I had this problem of not finishing long runs during my last training, and I get worried about it. I know I can finish the race. I want to do more than finish though. I want that sub-6 hour time.
Charlie
I decided not to run the whole 6 miles. I want to save as much as I can for the 16 mile run this week. My fear is the hard running in this heat has taken a toll on my body, so I want to still run, but have something for the long run.
I had this problem of not finishing long runs during my last training, and I get worried about it. I know I can finish the race. I want to do more than finish though. I want that sub-6 hour time.
Charlie
Wednesday, August 15, 2007
Heroes!
I am only three years into the sport of running. Already I have my idols.
I am in awe everytime I read the story of Alberto Salazar and Dick Beardsley 1982 Boston Marathon duel. Joan Benoit Samuelson reigns supreme as the first women's Olympic Marathon winner. Katherine Switzer harrowing story of being the first woman to enter and finish the Boston Marathon impresses me. Ryan Hall, only 24 and is blazing at a sub- 1 hour half marathon. Dean Karnazes is the ultramarathon man. I read his book before every major race I run. Steve "Runner" host of the terrific podcast "Phedippidations" is my companion on my long runs. He keeps me company and provides inspriation to me.
Anyone who can finish a marathon has my admiration. I know what it takes to do it, and those people amaze me.
I am also in awe of the person who decides to get off the couch and decide to move. Making the decision to become fitter is an important one. I cheer and support anyone who takes that step away from the couch. You folks are heroes, and need to know it!
Who are your heroes?
:-)Charlie
I am in awe everytime I read the story of Alberto Salazar and Dick Beardsley 1982 Boston Marathon duel. Joan Benoit Samuelson reigns supreme as the first women's Olympic Marathon winner. Katherine Switzer harrowing story of being the first woman to enter and finish the Boston Marathon impresses me. Ryan Hall, only 24 and is blazing at a sub- 1 hour half marathon. Dean Karnazes is the ultramarathon man. I read his book before every major race I run. Steve "Runner" host of the terrific podcast "Phedippidations" is my companion on my long runs. He keeps me company and provides inspriation to me.
Anyone who can finish a marathon has my admiration. I know what it takes to do it, and those people amaze me.
I am also in awe of the person who decides to get off the couch and decide to move. Making the decision to become fitter is an important one. I cheer and support anyone who takes that step away from the couch. You folks are heroes, and need to know it!
Who are your heroes?
:-)Charlie
Monday, August 13, 2007
Good Training Run
Tonight was a really nice 4.25 mile run to Evanston and back. I ran it in 51:20. Not too worried about the time. I took the stress off and thought of it as a fun run. Lots of people out running and greeting each other. I really like that.
It was a warm, but not too humid night. Just really pleasant. I left the IPod at home and just listened to my breathing and the sounds around me. Every now and then it's good to run without the noise.
:-)Charlie
It was a warm, but not too humid night. Just really pleasant. I left the IPod at home and just listened to my breathing and the sounds around me. Every now and then it's good to run without the noise.
:-)Charlie
Saturday, August 11, 2007
Another Bad Long Run
I have found that humdity and I do not get along when it comes to long runs, and I think I need some help. Today was a 13 mile long run. I ran 7.16 miles of it before my right thigh started to cramp a bit. I called it quits. I was not happy about. I was drinking as I should, but never felt good out there. I even ran back to the gym to run the treadmill a while, but that did not help.
I started slow, and tried to get to pace, but nothing I did was working. I kept wondering if someone were with me, would I have been able to do it? The heat was getting bad for me, but I would not call it opressive. It just was sucking the life out of me. This is the second long run I have not been able to finish, and I am not happy about it.
I would welcome any thoughts or suggestions on this. I have tried drinking more. I have tried more walk breaks. I have tried running slower. I just can't seem to crack this humidity issue.
Charlie
I started slow, and tried to get to pace, but nothing I did was working. I kept wondering if someone were with me, would I have been able to do it? The heat was getting bad for me, but I would not call it opressive. It just was sucking the life out of me. This is the second long run I have not been able to finish, and I am not happy about it.
I would welcome any thoughts or suggestions on this. I have tried drinking more. I have tried more walk breaks. I have tried running slower. I just can't seem to crack this humidity issue.
Charlie
Friday, August 10, 2007
X Train
Today was a cross training day before my long run. I took it easy. I did a 1/2 mile on the Ellipitcal, then 6 miles on the bike. A good workout, but not too hard.
Tomorrow is a 13 mile run. I won't be with the group. Most are running the Chicago Distance Classic on Sunday. I decided to run the Chicago Half Marathon in September instead. I was a bit sore yesterday after my run. So I will gauge myself tomorrow so I can run all 13 miles.
:-)Charlie
Tomorrow is a 13 mile run. I won't be with the group. Most are running the Chicago Distance Classic on Sunday. I decided to run the Chicago Half Marathon in September instead. I was a bit sore yesterday after my run. So I will gauge myself tomorrow so I can run all 13 miles.
:-)Charlie
Thursday, August 09, 2007
Tempo Run - A Bit Rainy
Last night was a 6 mile tempo run. Just a reminder a tempo run is slightly faster than race pace. My race pace is 12:00/mile. My goal last night was 11:30/mile. We have had huge rains this week, and had a big dump of rain earlier in the day. By the time I started my run it was drizzling. So the Lakefront Path hada lot of puddles and was a bit messy. Still I pushed ahead.
I felt really good the first 3 miles. Mile 4 I felt I was dragging. The humidity was hitting me, and I really needed water. When I got to the water fountain, there was a line of about 7 people. Most of them were chatty, and I was getting a touch impatient. Still I waited. That mile I ran at 13:03/mile.
I pushed hard to finish, and I had a time of 1:10:30. That is a good 6 miles for me. That translates to 11:45/mile. Just off the pace, and I was satisfied with that.
Saturday's long run is 13 miles. This will be a good gauge for me about how I am doing for a race pace. If it is humid as it has been I am tempted to slow things down a bit. Faster runs kill me in this heat, and I know that is what made me stop my long run a couple weeks ago.
Otherwise I feel pretty good as we countdown to race day.
The marathon has a new and improved website. Go to www.chicagomarathon.com to look at it.
:-)Charlie
I felt really good the first 3 miles. Mile 4 I felt I was dragging. The humidity was hitting me, and I really needed water. When I got to the water fountain, there was a line of about 7 people. Most of them were chatty, and I was getting a touch impatient. Still I waited. That mile I ran at 13:03/mile.
I pushed hard to finish, and I had a time of 1:10:30. That is a good 6 miles for me. That translates to 11:45/mile. Just off the pace, and I was satisfied with that.
Saturday's long run is 13 miles. This will be a good gauge for me about how I am doing for a race pace. If it is humid as it has been I am tempted to slow things down a bit. Faster runs kill me in this heat, and I know that is what made me stop my long run a couple weeks ago.
Otherwise I feel pretty good as we countdown to race day.
The marathon has a new and improved website. Go to www.chicagomarathon.com to look at it.
:-)Charlie
Wednesday, August 08, 2007
8/8/07 - Quote
"Running allows us to define our weaknesses and make them strengths. It supplies those missing attributes that diminish us and keep us from functioning fully. It makes us whole."
George Sheehan
George Sheehan
Tuesday, August 07, 2007
Great Quote
"Things which matter most must never be at the mercy of things which matter least."
Goethe
Goethe
Two Months to Go
Last night was another stormy Monday, so the workout was on the treadmill. We had to run 3200 meters twice, or two 2 mile runs as fast as possible. I set the treadmill on an alternating speed, and ran the first 2 miles in 22:14. I took a 4 minute break before the next 2 miles. I zipped along in 21:21! So I ran the 4 miles in a blazing 43:35. My pace was 10:53/mile - again a fast one for me.
I felt good since this was my frist real running workout in a week. I'm sure my body thought, "Whoa what's going on." Because it was my first serious run in a week, I decided to take slow down breaks as I went along. No need to risk injury.
As of this writing it is two months until race day. Getting excited about it, and really beginning to think about the race. On the fridge at home, I keep a map of the marathon route up so I see what the goal is everyday. Of course after all this hard work, my feeling is the race will be the easy part.....ha!
The weather here is August weather - hot and very humid. So I need to be extra sure I am taking care of myself. Hydration is the word! I yearn for October weather though!
:-)Charlie
I felt good since this was my frist real running workout in a week. I'm sure my body thought, "Whoa what's going on." Because it was my first serious run in a week, I decided to take slow down breaks as I went along. No need to risk injury.
As of this writing it is two months until race day. Getting excited about it, and really beginning to think about the race. On the fridge at home, I keep a map of the marathon route up so I see what the goal is everyday. Of course after all this hard work, my feeling is the race will be the easy part.....ha!
The weather here is August weather - hot and very humid. So I need to be extra sure I am taking care of myself. Hydration is the word! I yearn for October weather though!
:-)Charlie
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