Lead by example

It's always fun hearing about other people's workout routines.  The best thing is seeing it in action!  One thing I've noticed when I'm at a fitness center or weight room are two types of people.  The ones who are there to get the job done and get out and others that are just going through the motions to say they went to the gym.  Close to the end of a workout I completed a little over a week ago, I had a girl come up and ask me about my routine.  I don't know how old, maybe 16 or 17.  She had mentioned to me that she's never seen someone "work out as hard as you do."  I didn't realize that anyone actually paid attention when I work out, but that made me think a little bit. 
It was a nice compliment, but there's plenty of people who work harder than me when it comes to fitness, strength training and just over all training. 
She had mentioned how it looked like what I was doing was painful and hard on me at times.  I talked to her about pushing myself as hard as I can and why I do some of the training I do.  I'll mention it in just a second, but one routine that is very affective for me, only takes ten minutes with short rest periods during the actual workout.  Very seldom do I have anyone, especially a younger person like that come up to me and ask about my work outs. 
The one in particular she was curious about was kettle bell training.  If you've done anything with these before, at an intense rate for a period of time, you know what it does to you!  There's points where you're working just to keep the grip of the bell from slipping because of the sweat.  The day she had asked me about the workouts, I was doing something called a ladder with two different exercises.  Swings, the basic workout for kettle bells, and squats.  In that particular session, my goal was to do 40/6, 30/7, 25/8, 20/9, 10/10 in ten minutes or less.  What that means is 40 two handed swings, six squats, 30 two handed swings, 7 squats, etc.  For me personally, with a 16 kg bell (36 lbs.).  It's a great workout, but boy does it hurt by the end!  That was mixed with a few other work outs that day.
Having that girl come ask me about the entire routine afterwards made me realize quick that no matter who's in the gym or who's not, you work as hard as you can to make yourself better.  You never know who might be watching and wanting to learn about how they can make themselves better, just like you are at the time.

Plus when you're in the gym, you just never know who you might run into! 

Me with MMA Legend and former WWE Superstar, Ken Shamrock at Star Fitness
in Mahnomen, MN back in July

Too much turkey

It always seems like the Thanksgiving holiday brings forth a lot of food.  It was no different this year at my parents' place.  A great day to spend with the family, for runners it can be a day that will take a lot of time to work off all the pounds you gain in that time! 
Luckily Thanksgiving falls in the off-season (for the most part) of running.  The main marathon events, like the Fargo Marathon, are held in the spring, summmer or fall.  It's as if they plan them accordingly to let us pig out during November and December.  Which is just fine for me. 
I'm one that enjoys the food.  No matter what kind it is, it's all good stuff.  I thought about it the day before Thanksgiving how much food you really consume during that time.  From about 1pm and on, I was always snacking on something.  Some sort of vegtables, fruits and of course, couldn't keep my hands off the sweets.  Once you eat one, you think, "One more won't hurt..."  Then the same thing again, and again and again... well, you get the picture! 
No matter how much you pack on during the holidays, enjoy it!  Times like that don't happen too often.  When the new year comes, you'll have plenty of time to burn it off! 
Back in 2008, prior to the first full marathon I ran, I decided to take part in a biggest loser competition that was put on by a co worker of mine for anyone that wanted to be part of it.  I think they were surprised I actually wanted to participate.  The main reasoning, they had you weigh in at the end of each week, something I never paid attention to in the past and figured it'd be kind of interesting to see how much, if any, pounds I lose during training.  From early February to the beginning of May (about the time of the Fargo Marathon that year) I kept track each week to the pounds I definitely was losing.  Twenty-one pounds I lost in that time frame from discipline, commitment and desire to go into the fitness center on the days I needed to.  I wasn't in it to lose weight, but when you want to accomplish a goal, other good things come with it! 
Starting out training at 178, the most I've ever weighed to my knowledge, I had a race weight of 157.  I'm about 5'8", so I felt really good with that weight.  About 160-165 is what I'm shooting for this year, as I'm around 175 right now.  By the end of Christmas, should be back around 178 at the pace I'm going! 
I'll get that discipline back, the desire is always there and determination to get it done. 

Holidays

It's getting close to holiday season.  For some of us, "holiday season" has already been here and continues throughout the rest of the year! 
On Thursday November 11th, we celebrated something called Veteran's Day.  To many, the day to celebrate those who are serving, have served in the military and also those who have made the ultimate sacrfice, losing their life for our freedom.  For me and some others, Veteran's Day is more than just a day...it's something I try to celebrate everyday.  It's one of the reasons why I run.  When I see the flag raised up at every event, hear that Star Spangled Banner and the cheers to follow, you know it's go time!  It's that one final reminder for me personally, "Remember why you're doing this and who you're doing it for."  I'm reminded every day during training in the winter.  The thing so many people get annoyed with is knowing how much farther they've got to go, or seeing how much more time is left on the timer that's part of that electronic board on the treadmill.  I know the feeling...been there, done that.  That's why every time I am at the gym, I bring a reminder with me as to why I run.  The very first 'uniform' I wore while running with the flag.  It states: Land of the free, because of the brave
Below that, a picture of my good friend Sgt. Corey Rystad who was killed by an IED on December 2nd, 2006 in Fallujah, Iraq out on patrol.  He along with fellow soldier Bryan McDonough, both from Minnesota, lost their lives.  My other friend John Kriesel lost both his legs from the knees down, almost losing his life in that same blast.  I think about John and all of the guys who had to go through something like that.  Plus, having that picture of my friend placed right in front of me on a treadmill...smiling like he always was, it just makes the training session go that much better.  When I feel the want to quit or give in for the day, I look at that picture and go back to the day of his funeral.  The feeling you have watching as a family has to say goodbye to their 20-year old brother and son who missed his 21st birthday by twenty-nine days. 
This next month is a tough month, especially for my friend's family.  December 2nd - the day of Corey's passing.  December 13th - The date of Corey's funeral in 2006.  December 25th - Christmas.  December 31st - This year would be his 25th birthday.  
It's the spark to another fire that's lit inside me, preparing me mentally and emotionally for another great running year.  I've been told before that one man's loss can be another man's gain.  I hate the fact that this is so true....but I will make the best of what I've got.
Corey told me once, when he was 17 and I asked him why he can't control himself from extreme laughter so often... "If you ain't laughing, you ain't living."  Then he started laughing again because he thought the word ain't was funny. 
One thing I never heard Corey do was complain.  He was always optimistic no matter what situation he was in.  I try to live my life the same way he did - and bring it into my training for all of the marathon events. 
Motivation - Inspiration - Preparation - Determination
That's on the back of my uniform...the four keys to succeed in what ever you do.  Be motivated, be prepared, don't be afraid to be inspired by someone or something and with those all combined in your training, you will be determined to cross that finish line. 

Happy Thanksgiving to you and yours!  Don't eat too much, but if you do...just burn it off when you exercise!!  You've got plenty of time to get yourself ready for FARGO in May of 2011!!

Shoes? Slippers? What are they...

I've had a lot of people question the shoes that I train with.  Well, I should say, SOME question...others laugh, point or ask someone else that works out in the same location as me to see what the heck is on my feet.  I was introduced to a "shoe" called Vibram Five Fingers, or like the kettle bell instructor that showed them to me like to call them - "Gator Shoes".  All they are is nylon to wrap around your foot, a strap to secure it tight to your foot along with a rubber sole that's between your foot and the ground.  It's a mock of running bare foot.  So light it doesn't even feel like you're wearing anything on your feet!
Even the sales woman at Scheels where I bought these shoes about eight months ago didn't have a clue what to say to me.  There was no sales pitch, just "here, try running with them on this treadmill and walk around the store a little bit, I'm not sure how they work for running."  Goes to show you don't need a sales pitch to be a "good sales person"  If I liked them I'd buy them, if I didn't I'd say have these back, I don't like it.  To her advantage, I LOVED them. 
Like any shoe, I didn't just get all excited and head out to a race track or run the streets to see how these babies worked.  I took little steps, starting with just wearing them in my house, walking around in them.  Slowly started to use them outside a little bit in the spring time, just walking again.  I wanted to see how they'd feel if I stepped on a rock or crack.  Obviously with any shoe, if you step on a big enough rock/crack, you might roll your ankle and get hurt, and that's same with these shoes.  The thing I really liked about them...your improved balance.  Walk in regular shoes then walk barefoot, you feel a little more in control without shoes on don't you?  Or am I just nuts?  The big toe controls most of your balance, and getting the chance to free all of your toes to get a better grip on the floor or ground helps more than I imagined.  The more I thought about it, and from what I read in an article in Runners World magazine, the risk of injury is higher when you're wearing shoes.  These shoes/slippers/gator shoes have made it easier for running in shoes with more cusion.  Strengthens your feet, your ankles, calves (from running more on the balls of your feet than striking with the heel like you might more often in a regular shoe) in turn releasing pressure on your knees.  I've got Asics, have worn Nikes and also Adidas, still have most of the running shoes from before.  All of them have been great.  Of the shoes I love the most, the Vibrams are top on the list.  I've only worn them in one race so far, a 5K which went very well. 
What are your favorite shoes and why?  Do you stick with a particular brand that seem to fit better with your foot style? 

Video from Fargo Marathon 2010

There is no better feeling than knowning you're only one left turn away from accomplishing yet another goal! In May of 2010 - at the Fargo Half Marathon that was my second in six days, not only was it great to know I was reaching another finish line...but to get a standing ovation from the crowd makes it even more worth while! I didn't know that was the case until my parents came to inform me after taping the grand finale. The PA announcer saw me in the start of the race, and gave a good explanation as I started to come into the dome as you will hear.
As you'll see in the video, I'm pretty excited to make it to the finish line for my friend! Escorting me to the finish line in the Fargodome are my chiropractor, Dr. Gabe Wiener and the girl that inspired me to run, my sister, Nikki Gullingsrud.

Grand Finale of Freedom Run III - Fargo, ND from Kurt Philion on Vimeo.

Slideshow

Just a few photos from previous runs and events that I've been to.  In the last four years, it's been over 25 running events ranging from 5K's to a full marathon.  Some of these pictures are from another military event that I volunteered at in August of 2010 in Stillwater, MN.  Enjoy!

Pre-Training

Being up in the "frozen tundra" of Minnesota, it can make for a tough training experience for many.  For me, it doesn't really matter.  During the colder temps, you'll find me in the fitness center located in Mahnomen.  There's mixed reviews about running on a treadmill, but I take it for what it's worth.  In fact, for one of the workouts I do, it works wonders and forces me to do to right.  You're forced to go the speed of the track on the treadmill, so for the sprints, it will definitely get your body going.
A friend of mine, Dan Clark, better known to many as 'Nitro' from American Gladiators...told me about a work out program that does wonders for your cardio, increases HGH and gives you better confidence in your ability to perform tempo/pace running along with the longer runs throughout your training.  It's call the sprint eight - a workout that is so good, I've decided to incorporate it into my training this year, two out of the four days I run.  One day of cross training will be mixed into this year's training program, along with two days of rest. 
I'm in what my running coach would call 'pre-training'...doing miscellanious workouts to stay in shape.  The actual training program will start sometime in January this year.  2011 is going to be a fun year!

First blog

I'd like to thank the Scheels Fargo Marathon for asking me to be part of this.  It's definitely an honor and will be fun to keep you updated on my progress throughout the training process getting set for not only the Fargo Marathon 2011 - but the other runs that will follow as well. 
I run in memory of my good friend Corey Rystad who was killed in Iraq back on 12/2/2006 - while I run, I carry an American flag.  It represents him and all of the fallen soldiers who lost their lives to keep this country free.  Philco's 4:13 will start in Fargo, ND this year and proceed into Duluth, MN - Marquette, MI and Salem, Mass. this year!  We're looking forward to the opportunity to meet many more great people and hear their stories about why they're running, or at the race as a spectator!   The 4:13 is this....Corey's # in high school hockey was 4, my # in high school basketball was 13.  Each year, I participate in four 13(.1) mile races in his honor.  Along with that, I'll participate in others that we're invited to whether it'd be a 5K, 10K, relay or what have you.  Since 2007, I've participated in over 25 events ranging from those race sizes, including 10 half marathons, one full marathon and a 20-mile (80-lap) run around the track in Mahnomen, MN aligned with the Relay for Life, all while carrying the red, white and blue. 
Stay updated with progress stories for not only physical training, but the mental aspect of it to!  My football coach Les Drechel always said, "Everything you do is 90% mental, 10% physical...just tell your body what to do, as long as you believe it, you'll do it!"   
I hope to see you at the Fargo Marathon on May 21st, 2011!!  Let's rock!