A Solid 6

I really felt I got back on track today with a 6 mile run. I was feeling down about the short run the other day, so I put the nose to the grindstone and ran 6 miles. I felt good for the most part.

I headed up to Evanston and did the along the lake route. Overcast and in the 40s - perfect running weather, but to be fair I would like some sun with my run. I was pleased with my time, though I realized I went out a bit too fast, I slowed it down a bit heading back.

The only thing which bothered me was my hips were feeling it about 2 miles to go. Maybe more stretching is needed? Not sure. Something to be mindful of.

Also .... today I registered for the Soldier Field 10 Mile Race. My last 10 mile run was the same race last year. While I may not PR, I sure as heck hope I do well.

Charlie

Re-Evaluate and Good News

Last night I was supposed to run 6 miles. I found I could run 3.25. The problem? Working all day. I was on my feet all day, so my legs were tired and sore, with no energy to do 6 miles. So I need to look at my schedule, and run on days when I am not opening at the store.

Closing means I work at 1 p.m., so I have the morning to run. This is fine, as I like running in the morning better anyway. Still I am disappointed with last night. I have not done 6 miles in a couple weeks. I don't think there is need to panic, but I am aware that I need to be consistant with the miles and running.

The good news is Mark has joined my gym. So now he can do his training in earnest. He was so happy to be able to afford a gym membership. He worked on his 1.5 miles last night on the treadmill, and he really had a good time at the gym.

So there was good with the not so good yesterday.

Charlie

So How Will I Run 26.2?

The above question was in my head on this very warm day in Chicago. Temperatures were in the low 70's as I started my run. The goal was to run 6 miles today. I will cut to the end....I didn't quite do that.

So what happened today? The warm weather. To the non runner, this would seem an ideal day to run. To the more seasoned runner, higher temps means a more difficult run. Maybe we are skipping spring and going right to summer. This means I will really have to work on staying hydrated.

I was doomed because I did not take any water with me. The fountains in the parks are not on. Neither are the bathrooms....and at mile 2, I really needed to go. I weaved a new route, and found a Starbucks. I was so glad I did.

After the bathroom break, I thought I would begin to head home. I was feeling a bit dehydrated. I tried more walk breaks, and running slower, but I could not get the fact I was not running well.

Now the warmer weather is here. I have to acclimate to it. This is always an awlward time. The thought in my head was, how will I run the marathon, if I can't run 6 miles today. The good news is between now and marathon day, I will have many warm weather runs, and will get used to it...I hope.

Charlie

Fascinating

Tonight was another No Boundaries run. No Boundaries is the beginning 5K program I am coaching. There are 20 people in the group, and they range from all out runners to walkers. I enjoy the coaching, and am glad to pass on my love of running to another group of people.

We ran 1 mile again tonight. One woman was just glad to be able to keep up and "see the group." Another woman is not getting it....she came to the group in sandals tonight. I had told her last week she needs a good pair of shoes, but evidently she did not get that. When I left the store she was being fitted for shoes.

So how did they do tonight? They did great. I was very proud of them. We went over stretching, some nutrition and form while running. Eveyone looked good out there. It was a good mile.

Charlie

Sick Day

Yesterday I battled a cold, and felt miserable, so no running for me. I thought about it as I felt better during the day, then I thought again. Why chance it?

Tonight is a No Boundaries training run. Looking forward to seeing how the group is doing/feeling. We now have 20 people in the group. WOW! Exciting to see 20 people take to the streets and run.

More later.

Charlie

Not the Run I Wanted

After a long day at work, running is not ideal for me. I have found this to be true the last few post-work runs. Still I made a gallant effort to run yesterday. I only managed 3.5 miles in 42:42. I wanted to run 5 miles, but I felt I had nothing in the tank. The whole time I ran, I just felt like I had nothing in me.

I was psyched earlier in the day after watching the Boston Marathon. Kudos to Kara Goucher and Ryan Hall on their 3rd place finishes.

Still my legs were heavy and I was just plain tired at the end of the day.

Better luck next run.

Charlie

I'm Running...Why Stop Me?

So I am on the last leg of my 5 mile run yesterday. I am running down the street. Anyone, and I mean anyone who sees me coming towards them would know I am running. Evidently Mormon Missionaries would not know. I see two missionaries ahead, and really think nothing of it. As I am about to go by, one of them waves at me, pulls out literature and asks if they can talk to me. I yell, "I'M RUNNING!" and I keep going. Unless you are in pain, sick, in trouble of dying, stopping me on my run is not a good thing.

The run was not too spectacular. I was very stiff yesterday, and not feeling all that hot running. Still I managed to get 5 miles, so I completed all my runs this week. Very satisfying.

Charlie

The Journey Begins - No Boundaries

Tonight was the first group run for the No Boundaries group. 17 people ran/walked 1 mile tonight. For some people it was their first time running. As the people spoke before we ran, here are some reasons they are running: a healthier lifestyle, to get back in shape, to finish a 5K, to out run zombies.

Yes...you read that right. One guy told us he saw the movie "28 Days Later" and saw how fast zombies run, so he wants to be able to outrun them. I'm still shaking my head over that one.

The group ran for 1 minute and walked for 2 minutes. In the next 10 weeks, they will expand on that and some will run the entire distance. I am very proud of these folks for taking the first step towards a running life. I know some will keep up with it, and some won't. I could see though there are some very dedicated people.

Mark ran with the group, and he was very good. I was so proud of him. 1 week down....9 to go.

Charlie

An Easy 5 Miler

Today was a nice and easy 5 miler up to Evanston. Temps were in the 40's. It was a bit damp, but I felt good as I headed out. My goal was to run "easy". By that, I mean I was not going to push or force myself to go fast or slow. As a result my time was 59:22. Really not too bad.

Not many runners out today. Those who were, I tried to nod and say hello, but no friendly folks. Where were they?

Nothing major on my mind. I wanted to block the world out, and just be within myself. My mantra in my head was, "Stay within yourself." I think that calmed me, and really let my body relax and run. It felt really good.

While I ran, Mark was doing a 45 min - 1 hour walk. He was in essence following me, though he turned around at the 1/2 hour point, and got back to the house before I did. He says he felt really good. He too was zoning the world out.

Friday will be my last run for the week. Not sure what to think....it may be 70 that day! WOW!

Charlie

A New Runner

Today Mark started his running program. He has joined No Boundaries, which I will start coaching this week. Today the plan called for him to run 1 minute and walk 2 minutes - 4 times. He laced up his Mizuno Nirvana's and I headed out with him.

When it was time to run, he bolted ahead of me. He did as I thought he would - conk out. I told him he needs to start with a jog. This is not a sprint or a race, it is endurance. So the next run, he jogged with me - much better.

Mark is overweight and a smoker. His lungs let him know they weren't happy. He was happy though. He completed 1 mile, and smiled.

Charlie

Marathon Plan From Here Until Marathon Day

So I have reviewed the plan, and told Scott I am good with it. So now I will share it all with you. Some things to note, and this is what I have to remind myself as well, I have physcial issues, primarily the arthritis, so I have to take some extra care as I do this plan. I can't go like I thought I would in 2007, where I go all out in each run. This plan is designed for me and the limitations I have. I welcome comments from the running community.


13-Apr 5 Miles - 11:45 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:45 min/mile

20-Apr 5 Miles - 11:30 min/mile 5 Miles - 11:00 min/mile 5 Miles - 11:30 min/mile

27-Apr 6 Miles - 12:00 min/mile 6 Miles - 12:00 min/mile 6 Miles – 12:30 min/mile

4-May 6 Miles - 11:45 min/mile 6 Miles - 11:45 min/mile 7 Miles – 12:30 min/mile

11-May 6 Miles - 11:30 min/mile 6 Miles - 11:00 min/mile 8 Miles – 12:30 min/mile

18-May 6 Miles – 13:00 min/mile 4 Miles Tempo Soldier Field 10 Miler

25-May 6 Miles – 13:00 min/mile 5 Miles Tempo 7 Miles - 12:30 min/mile

1-Jun 6 Miles – 13:00 min/mile 6 Miles Tempo 8 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

7-Jun 6 Miles – 13:00 min/mile 5K Time Trial 9 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

14-Jun 6 Miles – 13:00 min/mile 4 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

21-Jun 6 Miles – 13:00 min/mile 5 Mile Tempo Proud to Run 10K
Xtrain/Strength/Pilates

28-Jun 6 Miles – 13:00 min/mile 6 Mile Tempo 10 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

6-Jul 6 Miles – 13:00 min/mile 5K Time Trial 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

13-Jul 6 Miles – 13:00 min/mile 4 Mile Tempo 11 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

20-Jul 6 Miles – 13:00 min/mile 5 Mile Tempo 12 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

27-Jul 6 Miles – 13:00 min/mile 6 Mile Tempo Rock N Roll Half Marathon
Xtrain/Strength/Pilates

3-Aug 6 Miles – 13:00 min/mile 5 Miles 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

10-Aug 6 Miles – 13:00 min/mile 4 Mile Tempo 16 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

17-Aug 6 Miles – 13:00 min/mile 5 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

24-Aug 6 Miles – 13:00 min/mile 6 Mile Tempo 18 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

31-Aug 6 Miles – 13:00 min/mile 7 Mile Tempo 6 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

7-Sep 6 Miles – 13:00 min/mile 5 Miles 20 Miles - 12:30 min/mile
Xtrain/Strength/Pilates

14-Sep 6 Miles – 13:00 min/mile 10 x 800 13 Miles - 12:30 min/mile

21-Sep 6 Miles – 13:00 min/mile 4 Miles 2 Miles

Sept. 27 Toronto Waterfront Marathon

You will notice the pace is a slow one compared to what I have run. Scott says a 13:00 min/mile pace will mean a 5:40 marathon time, well within my goals. I am not too thrilled at slower running, but this is what I need to do body wise for me. So I may grumble a bit, but in the long run this plan will serve me well. The XT portion will be a 4th workout day for me. I already do this for the most part, but it will become a crucial portion of the training plan.

Thoughts?

Charlie

April 12 Observance

April 12 is always an interesting day for me. Definitely a time for reflection. I hope you will indulge me as I stray posting from my usual running items. I may have written on this before, but want to tell the story again.

21 years ago today I was at rock bottom. I was not successful in college. I was aimless. I was lonely. I was feeling like someone on the bottom rung of the ladder, but can't even see the top of it in order to start climbing. I had a mad crush on a guy who did not return the affection. I felt like a loser in life.

April 12, 1988, I had a plan to end my nightmare. I was going to kill myself. Spoiler alert - I did not succeed. :-)

A friend of mine had a birthday gathering, and I went to that. I tried to have fun, but I was so depressed, I felt all I was doing was faking it. After the party I went to the grocery and bought a gallon of wine and several hundred Sominex. I had no idea if it would kill me, but the amount I bought should have done the trick. I went home and I drank the wine and began taking the pills.

I was sitting in the little yard I had crying, drinking and taking pills. I was pretty pathetic. I kept asking God why did life have to be so crappy. I was at the bottom of life. I begged God to help me end this.

A few minutes later....I dropped the last of the pills on the ground. My dog came out and was sniffing at them. It was like a light went off - "What the HELL was I doing????" First I wanted to make sure the dog didn't eat any. Then I called my counselor and some friends. The friends came over and rushed me to the emergency room. Yes, the fact of the matter was I wanted to live. Death would not end my problems or suffering. I had to take control of things and make my life better. Of course that stunning revelation came to me a couple days later.

I won't go into the details of what happened in the hospital, but needless to say, I got the medication out of me, and was sent home. I took the next few days to think about life. I was not only take control of my life, but I was going to live it the best I could.

In the years since I have had joys and sorrows. I have had plenty of ups and downs, but I have never, ever been in such a dark place that I felt I had no options. I honestly believe that night God heard my cries, and helped me through that difficult time. Sorry to get all religious, but I do believe that.

Ironically today April 12 is Easter. I mark today as a day of not only Christ's ressurection, but mine as well. I went from that sad, sad guy, with no options, to living a life where I have journeyed to Africa and seen the wild beasts, helped coffee farmers in Costa Rica, seen the treasures of the Louvre, crossed the finish line of a race on the 50 yard line in Notre Dame Stadium, completed one marathon, and working on another, celebrated the joys of life, and have learned the lessons of my mistakes(I hope).

I have no clue what the rest of my life has in store, but I welcome the challenges, and am so happy the sad guy I was 21 years ago did not succeed in ending his life.

Charlie

Catching Up

A few things going on. Sorry I have not written in a couple days. Life...go figure.

1) Friday - Ran the course for the Ravenswood Run 5K to check the state of the course. A few potholes here and there, otherwise I thought it was good. I ran at a decent 11:30/mile pace. As it turns out I won't be running the race. Why.....

2) I have been asked to be volunteer coordinator for the race. Pretty exciting stuff. So I will be getting volunteers to designated places on the course and in the packet area. Very cool.

3) This week start No Boundaries. For the regular readers, you know I coached this last year. It is a beginning running program. So happy to be doing it again this year. Out first group run is this coming Thursday.

So there is a bit of a catch up. I will be going over my marathon plan in the next posting.

Charlie

Marathon Training Plan Part 2 - Preview

Scott sent me the rest of the marathon training program for me to review today. I'm not ready to post it yet, but it looks like I will be introducing tempo runs and long runs into the mix, as you might suspect. Towards the end I will be doing some Yasso 800s. Scott has developed a plan he believes will allow me to run under 6 hours in Toronto.

I am still looking through the plan, and post it here shortly.

Charlie

Wonderful Run - Facing What May Be

Today was a wonderful Spring day. It was sunny, cool and I ran 6 miles to Evanston. For those who are not familiar, Evanston is just north of Chicago, home of Northwestern University. It is a lovely town with stately homes along the lake. I ran from my home along the lake, and went through the nice neighborhoods and parks. It is one of my favorite runs to do here.

I felt good. I ran harder than I had on Monday, but after the sheer boredom of that run, I decided to go a little harder today. I ran in 1:11, which is 11:50/mile. I'm a bit sore now, but I felt good on the run, and overall I am good now.

I spoke with a woman who returned a pair of running shows. She said she has arthritis in her hips, and she has to have replacement surgery. Her issues are not mine, but it makes me very aware that I may not run to old age. While that saddens me, I am glad to have this time to train and to run. Is that a bad thing?

In the end I don't think so. To stop running would be the wrong thing for me to do. This time I have to run is precious to me. The last year was hard on my because I could not run. I am sure as my body wears out, I will need to find another fitness endeavor, but for now I am running to the end.

Charlie

The Slow Six Miles - Time to Think About Mark

Today the goal was to run 6 miles, but at a slower pace. I wanted to go about a minute slower that I normally do. Iran 1:12:33., which is a 12:05/mile pace. So not a minute slower, but it sure as heck felt like it. I did not enjoy the run. I don't like trying to go slower on purpose. If I run slow, that is one thing, but this drove me nuts.

Still I was very happy to chalk this run as finished, especially after my disappointing run last Friday.

So what I thinking about on the run? Today I was thinking about Mark. I don't talk about Mark much, but he has been such an incredible support for me. On those days I don't feel like a run, he tells me I have to go do it. When I am feeling bad about my run, as I did last week, he reminds me there are other runs, and gives me a hug. He has come out and volunteered with me at races. He has come to cheer me on. At the end of the Proud to Run 10K last year, he was standing at the finish line smiling, and holding a bagel for me. He is a sweetie, and I love him.

Now he is about to start running. He wants to get into it, because he knows it is part of a healthier lifestyle, and he wants to come with me on a run or two. I'm touched he wants to join me on a run or two. We'll see if I want him to run with me....as you know I like my alone time. No doubt we will run occasionally together though.

Today...slow...but good!

Charlie

Upon Further Review

As my friends on Facebook will tell you, I was not happy with yesterday's run. The goal was 6 miles. I ran 2.15. I knew there was trouble at the start of the run. My thighs were hurting, and my left IT Band was annoyed. I gave it an easy run though, and felt I needed to stop. I took about 10 minutes after the run to really stretch out, and I was glad I did. I think that helped.

Yesterday I was working hard. We got a huge shipment of shoes, and I was constantly lifting, climbing, etc.. I think my body told me it just could not do 6 miles.

I get very hard on myself when I don't meet my running goals. I have to learn, or re-learn that my body is a limited entity, and it can only do so much - hence the re-evaluation of how I feel. Had I written this last night, you would be reading a very different entry.

So I start the next round of 6 mile runs on Monday....a couple days rest will help.

Charlie

Making the Run More Manageable

There comes a time as you increase distance that you have to do things to make the miles seem more manageable. For me it is dividing up the miles. I wanted the run to seem manageable, so in my head I broke it into 2 mile increments. This worked well for me. My overall time was 1:10:57, and my pace was 11:49/mile.

I have to say I felt great on this run, and the breaking it up made the run seem easier for me. This may be the way for me to deal with the longer runs as they get longer and longer.

Thoughts as I was running? Where am I going? No, I don't mean where am I going on the run, I mean in life. This is an age old question for me, one that is not always answered. Mark and I think about moving out of Chicago, but where? What would we do. So a lot of that was in my head today.

Today was a good day!

Charlie

The Next Step

Today was my first 6 mile run in a long, long time. The last time I ran 6 miles was the 2008 Soldier Field 10 Mile. It was after that race that the wheels began to fall off. After yesterday's snow and ice I decided to head to the gym.

I felt good body wise, though I could tell I was not where I would normally be. I have to give myself a break though. I have not gone to 6 miles in about a year, so my body is not used to it. It will be.

I am running 6 miles three days a week for the next few weeks. The pace, as always with a new week of miles starts slow. My pace was 11:58/mile. So the goal is to lessen in as the time goes on.

A good run today...better runs ahead.

Charlie

Frozen, but the "Thank Yous" Warm Me

Welcome to Chicago on March 29, 2009. Let me restate that - MARCH! Not December as it felt out there this morning. We had rain/snow/slush for today's Shamrock Shuffle. No....I did not run it. If I had registered, I would have stayed in bed.

Today Mark and I volunteered. For the record, Mark is an incredibly good sport. He said he would come out and volunteer with me. Neither he nor I expected a winter storm. Our job was to get hte Gatorade ready at the first aid station for the 8K race. About 35,000 were registered. Conditions were raw and brutal.

We had to be there at 7:30 this morning, and we checked in promptly. We got two tables set up, and I lost the feeling in my hands - with two pairs of gloves on. They gave us a break before the race started, and we waited inside a condo building with other volunteers.

Mark was giving me that daggers glare. I reminded him that no one made him come along. He is a good sport though, and wanted to be there with me. For the record....I greatly appreciate his being there today.

He could take no more once the race got going he ducked into a building. I started passing out Gatorade and the waves of runners came by. The elite atheletes did not take any. These folks were in singlets and all things short...and they looked CCCCOOOOLLLLLDDDDD! 2004 Women's Olympic Marathon Bronze Medalist Deena Kastor was entered, and I cheered her on as she whizzed by.

I'l be honest....I did not enjoy this experience until I started getting thank yous from the runners. This made me feel terrific, because if I were out there running, I would be so glad there were volunteers there to give me Gatorade. I made sure no matter how cold I was, I gave a smile to all runners, and gave them encouraging words!

All in all I am glad I did it....next year? It better be 50 degrees out there!

Charlie