Recovery Day

This weekend was Gay and Lesbian Pride Weekend in Chicago. In addition to the Proud to Run 10K I ran on Saturday, I went with friends to the Pride Parade yesterday. I had a wee bit to drink. I would not say I was drunk, but I was a bit tipsy. No hard stuff...just some beer. Good carbs right? :-) It was a fun weekend, so today was a recovery day for me.

I went to the gym and did a full workout and run. I used the weights, stretched and ran. I have to say it felt GOOD! I have not worked out like that in a long time.

I had forgotten how much I like the full workout.

Tomorrow I am running with the No Boundaries group. We are up to 2 miles this week. Should be good.

Charlie

10K Follow Up

My last 10K race was they 2006 Gay Games, where I ran 1:17:38, so yesterday's 1:16:39 is a PR, and I think I will be happy with that. I have to remember that improving times is a baby step process. PR's are not falling minutes or hours at a time, sometimes they are seconds or milliseconds.

After a day of recovery, I thought the race was hard, but am glad I did it, and in a record tme for me.

I think though racing longer distances in the summer is out for. I don't enjoy working so hard in the heat and humidity. I know I have to do training runs, but actual races take a toll on me in the heat.

Charlie

Proud to Run 2008

It was a hot day today for the 2008 Proud to Run 10K. Temps were in the 70's at the start, and got up to 80 at the end.

I started well, but I knew I was fast as usual. The first 5K were not too bad. Mile 3 was the beginning of the stuggle. I wasn't hydrated enough, and I felt it. The last half was a series of running and walking.

I wasn't too thrilled with the spaces between the water stations. I just felt I was always looking for water. Maybe they were spaced right...I just felt a need for water.

I was tired in the last 2 miles. My goal was to finish around 1:10. I finished in 1:16:39. Considering the heat, I was fine with that time.

All the time I ran thisrace, my thought was..."I should have run the 5K."

Still I'm glad I got this run in. My left IT Band is a bit sore, but not as bad as it has been.

Charlie

Decent Warm Up

I ran 3 miles today and felt pretty good. I didn't want to go too far and I thought 3 was not pushing it. I want to be ready for tomorrow's Proud to Run 10K. Looking forward to it.

My IT Band is not perfect, but I think I will be good to go for the morning.

From what I understand this race had a huge response this year, over 900 people. It kicks off Gay and Lesbian Pride in Chicago. I ran the 5K portion a couple years ago, so I think this will be fun.

Charlie

Darned IT Band

So I was in a bit of pain this morning, so no run. I was very frustrated by this, because I feel I am losing ground training wise. Plus I REALLY need the run. I am hoping to do a short run tomorrow. The 10K is on Saturday. Not really ready for it, so I will look at it as more a fun longer run.

I feel bad that I have not been too positive the last few days. Work has taken its toll on me, so I am tired after very long days. I think my family and friends feel I have forgotten them. Our store manager has been out of town, so the other assistant manager and I are in charge, and I have been doing most of the administrative duties. So it has been a drain for me this week.

At home I have had some roommate issues that I am trying to sort through. So a lot is going on. Sorry to vent.

I guess I need the run more than I thought.

Charlie

Off Day

Today I feel out of sorts. There was no running today, but I plan to run tomorrow. Today I worked a very long and tiring day, and I watched other people run. Actually it wasn't a fun day.

The highlight of my day was picking up my packet for the Proud to Run 10K, which is Saturday. The route will be along the lake, so that will be nice. Not sure how I will do, but I would like to come as close to clock in under 1:10. We'll see. I feel pretty good.

I ate gross today. I think that contributed to my mood.

Here is hoping tomorrow is a better day.

Charlie

No Boundaries - Week 4

Hard to believe that I have been coaching these women for 4 weeks. Tonight, another surprise - more women joined the group. I started with 6 women, and now we have 12 in the group!

Our goal was 1.5 miles. We completed it, and everyone felt like it was a good workout. One woman was beaming, because she told me the 1.5 miles is the farthest she has ever ran. I felt so happy for her.

After the run the talk tonight was about shin splints - what they are and how to avoid and treat them. I think the women appreciated what I spoke about. It's always hard to tell, since they never ask questions. Still I think it was a successful evening.

I have really enjoyed this group of women. They talk about how their running went during the week, and how they feel they are progressing. One woman told me how she went for a 2 mile run, and her husband almost went looking for her because she was gone for so long.

So one month of training is down...August 7 is the 5K for these women.

Charlie

Running for Peace

Before you think I am some activist, I am talking about running for peace of mind. There has been a lot of turmoil in my life, and I find I am seeking venues for peace and quiet, or at least peace.

My 3 mile run last night was bit of peace for me. For the 34+ minutes I ran, I felt a sense of relief. Odd, considering I was in a gym with dancing beat music. I was able to block it out and run. I mention quite a bit how running is meditation time. Sometimes running is for peace and quiet.

Tonight is No Boundaries night! I get to interact with the ladies. I am getting great feedback from some about how much they are enjoying running. I hope I don't dampen that enthusiasm with tonight's topic - Shin Splints!

Charlie

My Life on the Run

With "My Life on the Run," Bart Yasso, Runner's World's "Chief Running Officer" has written a fun, exciting and educational book.

Yasso writes about his earliest attempts to run, specifically how running saved him from drinking. Running became not only a salvation for him, but a lifelong passion. Yasso got hired by Runner's World, and really created his own job. He travels around the world reporting on varous races. Of course he has to run these races.

He has run with a burro....and a non-cooperative one at that. He's run with nudists. He has scampered around Antarctica. Yasso has even tried to scale Mt. Kilamanjaro. Through it all he has made fascinating friends, shared his experiences and found his joy in running.

In trainin circles he is most famous for creating a system now called the Yasso 800s. With Yasso 800s, You run 10 repeats of 800 meters . You look at your average time. That time can predict your marathon finish time. Yasso swears that in all the years he has used it, it has only failed him once. Last year during my training for Chicago, I ran Yasso 800s at a 5:30 pace. So I was on pace for a 5:30 marathon time. Of course the system is not perfect. It does not work if weather is an extreme issues (Chicago).

Yasso also includes training plans for 5Ks - Marathons. The plans are designed for the newbie as well as the seasoned vet.

I loved this book and highly recommend it!

Charlie

Long Run Saturday

Yesterday my goal was 7-8 miles. I achieved the 7. I ran 6, and walked the 7th. Forward motion counts. :-)

Granted I would have preferred to run all 7 miles, but my knee was having other ideas. The left knee felt ok, not great. I can tell it is getting better. This week I am ramping up the gym work to improve it. I have realized my strength is not where it needs to be.

Still it was a warm, but nice day on Chicago's lakefront. I saw all the marathon groups out and running.

Today I was supposed to run with Bart Yasso. Some things at work have come up, and I won't be able to meet him. I will though write a review of his book, because I think even the most casual runner will truly enjoy it.

Charlie

3 Decent Miles

The knee was feeling tender, but not in pain. I headed to the gym and ran on the treadmill for 3 miles. I have to say I was pleased with the run. I felt good. I wanted to run a short distance so I can try a long run tomorrow. This is an odd weekend, so I have to run my long run early. Not ideal, but it will have to do,

This weekend I will be running with Runner's World Chief Running Officer Bart Yasso! I am very excited about this. I will write more on him later.

So I felt good...and tomorrow....let's shoot for 7-8 miles!

Charlie

No Boundaries - Week 3

Tonight the group ran 1.5 miles. They alternated between running for 2:30 and walking for 2:00. We even gained three new members! The women all seem to enjoy it. When we got to the end one woman exclaimed, "That was AWESOME!" Clearly they had fun.

After the run we talked about nutrition. My co-coach Liza talked about the importance of the food groups, and how food is fuel. I talked about making good choices, and a key to losing weight if that is their goal.

Each week I come away with something from these women. They all are so excited to be running, and that is keeping me excited. So tonight I re-learned how fun running can be.

Charlie

Father's Day Story

Yesterday was Father's Day, and I worked with a first time dad. A man came into the store wanting to buy some shoes, because he is going to start running. As usual I ask my customers what led them to running. He told me that he wanted to be healthier, because he has a little girl now. I said, "So this is your first Father's Day!" He beamed and said yes. He told me it's strange to think of himself as a dad, and that Father's Day was always for his dad, and now here he is celebrating his first one.

During our conversation he said he wants to be sure he's around a long time for his little girl. I thought that was a pretty good reason to run. I wished him a great Father's Day, and many many more.

Charlie

Rainy Day Run - Indoors

Today I ran 4.25 miles on the treadmill at the gym. It was rainy and gross out. Not good running weather...as you all know. I wanted to do 7-8, but my knee began to tell me to stop at mile 3. I pushed it to mile 4, and was stubborn enough to do the extra .25.

Tomorrow I can do a longer run....as long as it is nice. :-)

Charlie

"I Don't Like Running!"

A few times a month I wait on someone who tells me point blank, "I don't like running." Yet, here there are letting me fit them for shoes, socks , clothes and gear. After hearing this so many times, I asked a woman, "Why run if you hate it?" She told me she needed the exercise.

Swimming? Tennis, weights, volleyball, biking are all great forms of exercise. Why not one of them? I guess I am of the opinion that if you hate something, don't continue to do it. I find running amazing and fun, but that does not mean everyone else does. I told this woman, if she hates it, maybe she needs to find a form a exercise she would enjoy. Of course my boss would kill me if he heard me say that, but really...why pour money into a sport you hate?

Just my thoughts.

Charlie

On the Bookshelf

Currently I am reading "My Life on the Run" by Bart Yasso. Yasso is "Chief Running Officer" for "Runner's World" magazine. This book is about his fascintating life running, and from little I have read it i fascinating. I am going to have the opportunity to meet Yasso a week from Sunday. Looking forward to that.

In skimming the book, I see he includes running plans at all levels for various race distance, and he explains the Yasso 800s.

While I am only a couple chapters into this book, I think this is a must read for runners. What got me hooked? The first chapter. Yasso attempts to climb Mt. Kilimanjaro and hopes to run a marathon around it. His failure to do both is painful to read, but well written and engrossing.

I say pick up this book.

Charlie

4 Out of 6 MIles

Today David and I ran along the lake. The goal was 6 miles. My left knee said 4, which is not too bad. It felt tender, and I didn't want to push anything, so we walked the last 2 miles. I felt bad for David, because I know he wanted to run the 6. He is training for the Chicago Half Marathon.

Our pace was slow, but it usually is when we run. We spend a great deal of time chatting, so the times of the run suffer. I don't that is all bad, because in reading about Long Slow Distance(LSD) work, the slow run helps with your stamina. I know David and I go a bit faster on our own, so I am not worried at this point.

I am doing some stretching of my legs to help, and it seems to work. The pain is not as bad as it was last week. I just need some time. Again, good thing this is early in the training.

Charlie

No Boundaries - Week 2

Last night was my second night with the 5K training group. We add a couple more women to the group, so I was happy to see that. We did another mile, the same loop as last week. This time we ran for 2:30 and walked for 2:00.

I asked everyone how their running went since we last met. One woman asked if it was ok if she ran on the treadmill. I told her of course. She said it went well, but is different from running on the road.

Another woman told me how much fun she is having running. She has found she really likes it. A third woman told me rather sheepishly, that she didn't run. It wasn't a priority for her last week. She asked if that was ok. It wasn't up to me to tell her if that is ok. I reminded her of her goal though, and told her the running done outside the group will benefit her. She smiled and told me she would run this week.

This is a fun group of ladies. They seem to enjoy the group run.

Our lesson this week was on the importance of hydration. Of course one of the women scolded me for not taking a cup of water when we got back...hehehe.

I ran two loops of the course, because one woman was late, and I wanted to be sure she had someone to run with.

So another great evening!

Charlie

Cross Training Week

While my knee is getting better, I am going to focus some on cross training this week. I want to get stronger, and I think in the long run it will prevent future injuries. The goal is to hit the gym after work.

In the meantime, I am planning my coaching session for tomorrow night's No Boundaries group. I emailed the ladies at the end of the week to remind them to stay hydrated, and not to push anything when in the heat. Summer is here in Chicago. It was hot and sticky all weekend, so I am hoping no one wilted.

Charlie

Better to Run Another Day

Today's goal was 7 miles. It didn't happen. Before my run I put Biofreeze on my left leg and knee. It was not enough. I got 1 1/2 miles into the run and it was hurting. I ran another 1/4 mile and I decided better not to push anything at this stage in the game. I have a lot of running to do this summer, and it does me no good if I am hurting. So I called it a day.

I took a cold shower - I hate the ice bath. Really worked the water on the hurting area. Now I have taken some Ibuprofen and am on the couch with my legs up.

Tomorrow...the gym.

Charlie