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Thanks for following Philco's Freedom Team and our mission to keep the names of our fallen soldiers alive!!
Keep up to date with my training, mentally & physically for 2011!
Monday, May 30, 2011
Tuesday, May 10, 2011
Buckle down
Less than two weeks away from the first half marathon this year. The Fargo Half
Marathon and all the festivites associated with it will take place the weekend
of May 19th - 21st in Fargo, ND. Hard to believe this will be the fifth race in Fargo
that I'll be carrying the red, white & blue. 2007 was my first half marathon finishing
just over two hours and ten minutes. In 2008 was my first full marathon finishing
just over five hours and thirty minutes. In 2009 & 2010 it was two half marathons,
one of which was my best half marathon time clocking two hours and six minutes
while that time increased a little bit the following year by ten minutes.
Training this year has been a bit more intense than the previous years. I've
listened more, taken more advice, met new runners who have given me new
and fresh ideas to keep the training fun and exciting, plus my focus has been on
a different level. The previous years it was all about telling everyone what I had
been doing. This year, it's more of just doing it. I do have some fellow running
friends who have asked that I post what I do either on here or through Facebook
or Twitter, two social networking tools I use to keep in touch with others throughout
the world. I've been able to connect with some pretty cool people through those
outlets that I would have never known before. Some of these are fitness buffs
who have sent me information or provide information publicly for all to see.
Different videos, posts, articles and pictures of workouts are so great to view.
You might catch one little tidbit that just makes sense to your particular training.
I see a lot of articles or video on strength training, power lifting, speed workouts
and a whole lot more. Power lifting obviously doens't do it for me, but for others
it's just what the doctor, or trainer, ordered. Everyone's got their nitch, but for
all walks of people, a good mix can do you wonders. Anything from biking to
boxing; kettle bells to jumpropes; medicine balls to dumb bells...I've tried them
all. They all work, if you use them the right way. I see some people come into
a gym, try to lift as much as possible, burn themselves out and then never come
back. Some have come into a gym, wonder around in their cut off shirt and jeans,
sit at a machine thinking "What am I supposed to do with this??" and do a couple
reps before heading out. Probably won't do you too good! Asking questions
is one of the things also over looked when it comes to finding out what will work
best for you. I think some are just afraid of what really needs to be done in order
to accomplish their own personal goals. It's all about pacing. Starting out slow
and working your way up. In most cases, you don't start out as the boss at work.
If you do, more power to you. You work your way up. Take your lumps and
gradually make your way to the level you wanted to get to. It doesn't happen
at the same pace. Some can handle a lot and get that accomplished in a few
months, while for others it could take a few years. The same goes with training.
Not all workouts are going to be for you. Not all workouts will get you to the level
you want over night. Don't try to look like someone else, try to look the way you
imagine yourself where you'd feel good about the way you feel physically.
There's one circuit training routine I do a few times a week that is awesome.
Would it work for you? I think it would, but you might beg to differ if you tried it.
No matter what your style when it comes to working out, the right style is just
getting out there and doing something. Trying new things, seeing what's going
to work for you personally. That's what I'm doing and it seems to be working
well. I'm not a pro, I'm not a marathon champion. I am an individual who trains
to the level I need to in order to accomplish my own personal goals. With the
help of others who push me, I can attain that. I ran with one of my trainers
last night from his place to a highway and back, which was a distance of
six and a half miles. Winding roads, hills and wind which helped to push us
both to another level that will get us prepared for our own personal achievements
at the run in Fargo. What's your own personal goal? Once you find that out
you'll be able to take the next step, buckle down and get the job done.
Just remember, don't be afraid to ask questions. People will answer.
There's always at least one person who will be more than willing to help you
out. Take some constructive criticizm and most important, don't give up.
Good luck with your training! See you in Fargo, ND May 21st!!
Marathon and all the festivites associated with it will take place the weekend
of May 19th - 21st in Fargo, ND. Hard to believe this will be the fifth race in Fargo
that I'll be carrying the red, white & blue. 2007 was my first half marathon finishing
just over two hours and ten minutes. In 2008 was my first full marathon finishing
just over five hours and thirty minutes. In 2009 & 2010 it was two half marathons,
one of which was my best half marathon time clocking two hours and six minutes
while that time increased a little bit the following year by ten minutes.
Training this year has been a bit more intense than the previous years. I've
listened more, taken more advice, met new runners who have given me new
and fresh ideas to keep the training fun and exciting, plus my focus has been on
a different level. The previous years it was all about telling everyone what I had
been doing. This year, it's more of just doing it. I do have some fellow running
friends who have asked that I post what I do either on here or through Facebook
or Twitter, two social networking tools I use to keep in touch with others throughout
the world. I've been able to connect with some pretty cool people through those
outlets that I would have never known before. Some of these are fitness buffs
who have sent me information or provide information publicly for all to see.
Different videos, posts, articles and pictures of workouts are so great to view.
You might catch one little tidbit that just makes sense to your particular training.
I see a lot of articles or video on strength training, power lifting, speed workouts
and a whole lot more. Power lifting obviously doens't do it for me, but for others
it's just what the doctor, or trainer, ordered. Everyone's got their nitch, but for
all walks of people, a good mix can do you wonders. Anything from biking to
boxing; kettle bells to jumpropes; medicine balls to dumb bells...I've tried them
all. They all work, if you use them the right way. I see some people come into
a gym, try to lift as much as possible, burn themselves out and then never come
back. Some have come into a gym, wonder around in their cut off shirt and jeans,
sit at a machine thinking "What am I supposed to do with this??" and do a couple
reps before heading out. Probably won't do you too good! Asking questions
is one of the things also over looked when it comes to finding out what will work
best for you. I think some are just afraid of what really needs to be done in order
to accomplish their own personal goals. It's all about pacing. Starting out slow
and working your way up. In most cases, you don't start out as the boss at work.
If you do, more power to you. You work your way up. Take your lumps and
gradually make your way to the level you wanted to get to. It doesn't happen
at the same pace. Some can handle a lot and get that accomplished in a few
months, while for others it could take a few years. The same goes with training.
Not all workouts are going to be for you. Not all workouts will get you to the level
you want over night. Don't try to look like someone else, try to look the way you
imagine yourself where you'd feel good about the way you feel physically.
There's one circuit training routine I do a few times a week that is awesome.
Would it work for you? I think it would, but you might beg to differ if you tried it.
No matter what your style when it comes to working out, the right style is just
getting out there and doing something. Trying new things, seeing what's going
to work for you personally. That's what I'm doing and it seems to be working
well. I'm not a pro, I'm not a marathon champion. I am an individual who trains
to the level I need to in order to accomplish my own personal goals. With the
help of others who push me, I can attain that. I ran with one of my trainers
last night from his place to a highway and back, which was a distance of
six and a half miles. Winding roads, hills and wind which helped to push us
both to another level that will get us prepared for our own personal achievements
at the run in Fargo. What's your own personal goal? Once you find that out
you'll be able to take the next step, buckle down and get the job done.
Just remember, don't be afraid to ask questions. People will answer.
There's always at least one person who will be more than willing to help you
out. Take some constructive criticizm and most important, don't give up.
Good luck with your training! See you in Fargo, ND May 21st!!
Monday, May 2, 2011
Two down and a goal accomplished!
After learning about a workout program that was THEE workout that will get me in the best shape of my life, I decided to see how effective it really was by setting some goals for myself. This year’s training has been some of the best workouts I’ve done. This year seems like it’s been more fun and entertaining when it comes to work outs than ever before. I read more into what kinds of things I can do to better my times, which really wasn’t a huge deal for me. It still isn’t, but when you set a goal and accomplish it, you feel really good!
This year my goals as stated in previous blogs was to achieve under twenty-four minutes in a 5K event that I participate in and under two hours for a half marathon. Believe it or not, I achieved one of them already. In the first run of the year atWest Fargo , ND
Here’s the real kicker…I achieved what happened to be my PR (personal record) that day in a 5K with the American flag at hand, with 20-30 mph winds. How?? That baffled me. I had no clue how I could get to that point.
The next day, at the Tribute to the Troops 5K inEagan , MN
I did all of that and then some. With the help of a couple military guys, one in the beginning, Evan, and one at the end, Neil…I set another PR and achieved my 2011 goal for a 5K with the flag – 23:54 I finished this grueling race up and down hills, around curves and through a very strong winds with Old Glory in hand. I couldn’t believe the timer when I came around the last curve, where a big gust of wind made it feel like I was going to get blown up into the air like a kite with that three by five foot flag in my left hand. I’ve never done that parachute training before, but this was the next best thing. I got to that finish line and again questioned how I got there so quick. “You’ve got to be kidding me!” I told a lady that who was asking for the part of my number she needed to rip off. She gave me a weird look then told me, “Sir we do this for everyone, we need it for the timing, I’m not kidding.” I was questioning myself, not her. She just happened to be right next to me and asked me for it but I didn’t hear her. I was just trying to catch my breath and wonder how…HOW did I get another PR in the wind and hills I battled that day?? I told my brother in law Mike about that when we were walking back to the main area with the food and water. He thought that was a little awkward too, considering the circumstance.
I sent a text to the girl that got me into running, who has inspired me to do something more than just the relays we had done the first two years inMinot , ND West Fargo 5K – to let her know I almost achieved my goal of under twenty-four minutes but did set a PR while doing so. After that run, the guy in front of me who I was desperately trying to catch and beat, apologized to me after the race when I went to shake his hand and tell him great job. Him and I both were catching our breath (big breaths) when I grabbed his arm and told him “Nice job, man!” He looked at me and said, “I’m so sorry, I didn’t know it was you behind me, I would have let you pass with the flag!” You never need to apologize about getting the time you get or ending in front of someone, regardless of who they are or what they’re carrying. But that was still pretty nice and courteous of him to say that. He asked me about Corey and thanked me for running with the flag.
At the run inWest Fargo , some guys from a gym called Wild Knights CrossFit joined me. Four of them were there that either go to the gym or have connections with someone that does. Tony, Nik, Tyler and one of the co-owners, Dustin were all part of that crew. I was right with Dustin from the start until about half way, he started to cramp up a bit and told me to keep going. I met them at the finish line when they came through and we all went in to get some food and drink while resting our heart rate back to normal. It was a great day…not only did I meet them, but a few other people at the gym itself for some food and fuel to get me through the drive that day to Eagan.
On Saturday night, after forgetting my stuff inFargo Fort Snelling National Cemetery
From there we headed over to Famous Dave’s for some good eating before settling in for the night. At the hotel, I met with my family – My parents, sister, brother in law and nephew Ben all came down to join in the festivities the next day. Not only did they from up north, but so did Jim, Donna & Sarah – Corey’s parents and sister. That helped to make it extra special.
At events like this you find out that there are many supporters who either keep up to date with what’s happening on this website or through social meeting including Facebook & Twitter. I didn’t realize how many people actually follow Philco’s Freedom Team until these two runs. One of the guys I ran with in West Fargo (Nik) told me he keeps up to date with where we’re going and what’s happening on Twitter – while several Patriot Guard members, some I knew and others I hadn’t met in person, told me they keep up to date on Facebook. It’s reassuring to know that people are paying attention even when it seems like no one is. I had the same thing happen today (Monday) by one of my 5th grade teacher inRed Lake Falls
I’ve come to realize that hard work pays off. I always knew that, but with the help and guidance from several people in the past six months, I’ve learned some new things and applied them to my training. It’s the best thing I could have done. When someone gives you advice of a program that worked for them – at least try it. Do it to the best of your ability though. Don’t just go through the motions. Make it as intense as you can handle plus one more notch of intensity past that. As bad as this may sound, make it hurt! I’ve come to the end of some workouts where it hurts so bad I have to drop the kettle bell or drop my arms down in what I look at as defeat when I do boxing work outs because it was laid all out there. When you push yourself, no one else has to. But it makes it that much better when you give it your all and someone else is pushing you at the same time. You get to that next level and it feels great.
Not only is THEE workout exactly as my friend Dan described it, just that…THEE work out called the Sprint 8; incorporated with other new things like kettle bell ladders, med ball work outs, jump rope intervals and so much more, I’m feeling in pretty good shape. It has helped me surpass what I thought wasn’t quite possible, yet. I’ve cut my 5K times from last year to this year down almost two minutes. I can’t explain in words what hard work, focus and determination towards a goal has done for me already this year. The only thing I can think when I type this is I wish I believed this back when I was in high school like I do to this day. I would have been so much more effective for my teammates in the sports I took part in. That was then, this is now. I don’t dwell on the past and look forward to what’s coming. I’m doing this for a purpose. Like our saying says: “We run to remember”…and we’ll never forget! The fallen, starting with my friend Corey, have strengthened me to get to my next level. A form of motivation no one would want to think about. It will make you or break you. Thankfully for me, it’s helped make me a better person.
Fargo Half Marathon is next on the agenda. I’m looking forward to this event like you don’t even know! I hope to see you there, in the dome, Saturday May 21st. Get your flags ready, because we’re going to ROCK…THE….DOME!!!!! If you don’t believe me, come check it out. These fallen soldiers will get the recognition they DESERVE!
This year my goals as stated in previous blogs was to achieve under twenty-four minutes in a 5K event that I participate in and under two hours for a half marathon. Believe it or not, I achieved one of them already. In the first run of the year at
Here’s the real kicker…I achieved what happened to be my PR (personal record) that day in a 5K with the American flag at hand, with 20-30 mph winds. How?? That baffled me. I had no clue how I could get to that point.
The next day, at the Tribute to the Troops 5K in
I did all of that and then some. With the help of a couple military guys, one in the beginning, Evan, and one at the end, Neil…I set another PR and achieved my 2011 goal for a 5K with the flag – 23:54 I finished this grueling race up and down hills, around curves and through a very strong winds with Old Glory in hand. I couldn’t believe the timer when I came around the last curve, where a big gust of wind made it feel like I was going to get blown up into the air like a kite with that three by five foot flag in my left hand. I’ve never done that parachute training before, but this was the next best thing. I got to that finish line and again questioned how I got there so quick. “You’ve got to be kidding me!” I told a lady that who was asking for the part of my number she needed to rip off. She gave me a weird look then told me, “Sir we do this for everyone, we need it for the timing, I’m not kidding.” I was questioning myself, not her. She just happened to be right next to me and asked me for it but I didn’t hear her. I was just trying to catch my breath and wonder how…HOW did I get another PR in the wind and hills I battled that day?? I told my brother in law Mike about that when we were walking back to the main area with the food and water. He thought that was a little awkward too, considering the circumstance.
I sent a text to the girl that got me into running, who has inspired me to do something more than just the relays we had done the first two years in
At the run in
On Saturday night, after forgetting my stuff in
From there we headed over to Famous Dave’s for some good eating before settling in for the night. At the hotel, I met with my family – My parents, sister, brother in law and nephew Ben all came down to join in the festivities the next day. Not only did they from up north, but so did Jim, Donna & Sarah – Corey’s parents and sister. That helped to make it extra special.
At events like this you find out that there are many supporters who either keep up to date with what’s happening on this website or through social meeting including Facebook & Twitter. I didn’t realize how many people actually follow Philco’s Freedom Team until these two runs. One of the guys I ran with in West Fargo (Nik) told me he keeps up to date with where we’re going and what’s happening on Twitter – while several Patriot Guard members, some I knew and others I hadn’t met in person, told me they keep up to date on Facebook. It’s reassuring to know that people are paying attention even when it seems like no one is. I had the same thing happen today (Monday) by one of my 5th grade teacher in
I’ve come to realize that hard work pays off. I always knew that, but with the help and guidance from several people in the past six months, I’ve learned some new things and applied them to my training. It’s the best thing I could have done. When someone gives you advice of a program that worked for them – at least try it. Do it to the best of your ability though. Don’t just go through the motions. Make it as intense as you can handle plus one more notch of intensity past that. As bad as this may sound, make it hurt! I’ve come to the end of some workouts where it hurts so bad I have to drop the kettle bell or drop my arms down in what I look at as defeat when I do boxing work outs because it was laid all out there. When you push yourself, no one else has to. But it makes it that much better when you give it your all and someone else is pushing you at the same time. You get to that next level and it feels great.
Not only is THEE workout exactly as my friend Dan described it, just that…THEE work out called the Sprint 8; incorporated with other new things like kettle bell ladders, med ball work outs, jump rope intervals and so much more, I’m feeling in pretty good shape. It has helped me surpass what I thought wasn’t quite possible, yet. I’ve cut my 5K times from last year to this year down almost two minutes. I can’t explain in words what hard work, focus and determination towards a goal has done for me already this year. The only thing I can think when I type this is I wish I believed this back when I was in high school like I do to this day. I would have been so much more effective for my teammates in the sports I took part in. That was then, this is now. I don’t dwell on the past and look forward to what’s coming. I’m doing this for a purpose. Like our saying says: “We run to remember”…and we’ll never forget! The fallen, starting with my friend Corey, have strengthened me to get to my next level. A form of motivation no one would want to think about. It will make you or break you. Thankfully for me, it’s helped make me a better person.
Fargo Half Marathon is next on the agenda. I’m looking forward to this event like you don’t even know! I hope to see you there, in the dome, Saturday May 21st. Get your flags ready, because we’re going to ROCK…THE….DOME!!!!! If you don’t believe me, come check it out. These fallen soldiers will get the recognition they DESERVE!
Friday, April 29, 2011
The time has come
When you work towards a goal, it seems to be years away before the first run. All of the hard work put in will finally be set in place with the first runs of the 2011 season this weekend. First in West Fargo, ND at the WFHS Student Council's 5K benefiting Hope, Inc. & the Zach Gabbard family of Perham, MN. Following that, I'll get the chance to spend some time with the group that will be running with me at the run Saturday. Wild Knights CrossFit is a gym down in Fargo run by a husband and wife (the Knights) who were both in the service. I met them about a month ago when I was down in Fargo one night. I think I talked to Dustin for about ninety minutes that night about several things. I'm looking forward to teaming with them at this run and some others this year too!
From there, we'll make the trip down to Eagan, MN for the Tribute to the Troops 5K then Scoops for Troops ice cream fundraiser. That alone will get you out to support the troops! Last year they brought in several groups plus Goldy the Gopher was there along with some of the Vikings' cheerleaders. So more reasons for you to come on out...
The night prior to that event, I'll get the chance to accompany a few of the families at Fort Snelling Cemetery where thousands of soldiers are laid to rest. We did that last year too which was nice. I got the chance to visit the gravesite of Bryan McDonough who was killed in the same blast as my friend Corey...and right next to him, Jimmy Wosika, who I was told by his dad, was Corey's best friend over seas while in the service.
This will not only be a fun weekend with family and friends, but a very special one once again.
It's time to get some things packed and ready to go for the trip. No better way to spend the Friday night prepping with relaxation after a good forty-five minute workout in the gym doing some circuit workouts of jumprope, med ball, kettle bells and elliptical. Now time for packing and watching the Spurs (hopefully) beat the Grizzlies to force a game seven before getting some sleep to battle the wind tomorrow morning in North Dakota.
From there, we'll make the trip down to Eagan, MN for the Tribute to the Troops 5K then Scoops for Troops ice cream fundraiser. That alone will get you out to support the troops! Last year they brought in several groups plus Goldy the Gopher was there along with some of the Vikings' cheerleaders. So more reasons for you to come on out...
The night prior to that event, I'll get the chance to accompany a few of the families at Fort Snelling Cemetery where thousands of soldiers are laid to rest. We did that last year too which was nice. I got the chance to visit the gravesite of Bryan McDonough who was killed in the same blast as my friend Corey...and right next to him, Jimmy Wosika, who I was told by his dad, was Corey's best friend over seas while in the service.
This will not only be a fun weekend with family and friends, but a very special one once again.
It's time to get some things packed and ready to go for the trip. No better way to spend the Friday night prepping with relaxation after a good forty-five minute workout in the gym doing some circuit workouts of jumprope, med ball, kettle bells and elliptical. Now time for packing and watching the Spurs (hopefully) beat the Grizzlies to force a game seven before getting some sleep to battle the wind tomorrow morning in North Dakota.
Thursday, April 21, 2011
Just keep driving
It’s now been just over three months since the start of my training for 2011. When you first get going all you can think is how long this stretch of training is going to be before the first run. Now only nine days in front of the first events for 2011, the excitement starts to fill your mind, you feel energized and anxious to start up. What you’ve been waiting for, or should I say, training for these last few months will show in the races that are accomplished. A race will exploit the strength, stamina and endurance you’ve been working towards. What you sometimes forget when it gets to be race day: how to control your emotions. The start of the race, you’ve got that jacked up feeling of “I’m ready to go!” That’s awesome, but sometimes it can work against you. If you’re competitive with yourself, which forwards over to people you don’t even know on the same course as you, things can get challenging. Not right at the start, but as the route continues. Starting out too fast seems to be my down fall at every race. I’ve got a time planned of what I want to finish in, but seem to come up a little short, or in some cases, quite a bit short. I suffer from that emotional high that you might go through too. I see someone in front of me at the beginning of the race…and I get sick of being behind them. I just want to pass them and usually end up doing so. That’s great, until I get to mile seven and there is that same person I passed at mile three. Now I can’t catch them because I’ve used up so much energy. That’s when panting like a dog starts for me. I just want to go faster, but I can’t. Even if you want to scream you’re so frustrated, you can’t because you’ve exerted so much energy in the first portion of the race.
I learned something while driving recently how to approach a race. On a trip down to the Milwaukee area which isn’t a short drive, I was in the slow lane, going the speed limit. To my left, was a semi truck, going about the same speed as me. Usually I’d be the one in the left lane, going faster and passing everyone to my right. I wanted to slow down a little bit, relax and just take in the sights, think a little bit and dream about cheese. I had to, at almost every exit there was a sign that said “Cheese & Gas, next exit”. Seriously? That wouldn’t make me want to stop. Sounds like a terrible combination. As I was getting close to Milwaukee, I saw a truck all of a sudden right on my tail. I could tell he wanted to get by the semi and my car but the semi wouldn’t go faster. I was still going the speed limit and he wanted me to go faster. He flashed his lights even, hoping I’d go faster or just pull over maybe. He had Wisconsin plates while I had Minnesota plates. He should have figured I wasn’t going to give in to his wish. Plus I was in the slow lane. I think he realized flashing his lights and yelling obscenities in his truck wouldn’t get the trucker’s attention. The semi finally started to go faster and pulled ahead of me. There was another semi in front of me that I was catching up to, so I had nothing to worry about. This truck finally got right to my left, he slowed down to my speed until I looked at him, he waved his arms to welcome me to his state then pointed up in the air with one of his fingers…pretty sure it wasn’t his index finger or ring finger. It was the one right between those. Is it wrong to smile and then laugh at someone that is so angry they can barely drive straight? Maybe he didn’t like the color of my car. Or hated the fact that it was dirty. Either way, I didn’t feel bad at all. I was in the slow lane, going slower than the cars in the “fast lane”. Other than this one semi that decided to aggravate this guy to the point he took it out on the little Grand Prix that just wouldn’t step on it.
My point with this story (that is a true story by the way, happened on Friday, April 15th, 2011 on I-94 in Wisconsin) is that no matter who’s in front of you, how much of a hurry you want to be in when it comes to driving or in my case when it comes to the season…running; stay patient. There’s going to be circumstances where you want to go faster, where you want to break free and think it will get you to your destination faster. With driving, it just might, but running it actually plays against your favor. Mind over matter will get me to my goals this year. Being more relaxed instead of so tense before races. I don’t know if there’s such a thing as being over focused, but I feel that way sometimes. That I think too much before races. I’m going to try thinking less and relaxing more. Knowing that the hard work these last three months will pay off for the future running events I take part in. I’ve evaluated the thought of what is possible and impossible. I always thought it was impossible to run a half marathon or full marathon in my lifetime. I thought it was too far. “13 miles, are you crazy??” “26 miles, now you’re getting just plain stupid…” Goals change as people change. I’m just glad I had people that believed in me when I didn’t believe in myself to accomplish what I thought was impossible. That same mind set will be brought to each run in 2011 starting on April 30th in West Fargo, ND & again the next day at Eagan, MN. My goal is to break twenty-four minutes in a 5K event while carrying this three by five foot American flag and to break two hours in a half marathon. Now you know if you didn’t know already. I never feel that I’ve worked hard enough to get to another level, but I can feel it that the work outs, the intensity and sacrifice is showing. Endurance, stamina, mental strength and attitude….it is all better this year. With patience, I’ve cut myself down to the weight I wanted to be at when I started my running events. From 181 to 162 where I’m at right now, it’s taken a lot of discipline, hard work and determination. I’m still off by two pounds; I said I wanted to get to 160. That will fluctuate, I already know that part. It will go up and down with calories taken in and burned off. I’m feeling good right now. I had never been over 180 until this past year around Christmas. I didn’t like it one bit. I’m right where I want to be now and it feels very good!
I hope your training has been going great and you’re ready to roll for your season (whatever it might be). Stay focused, but not so focused that you’re too tense to enjoy the events you’re part of. Oh, and be prepared to meet some great people along the way. It is going to happen whether you like it or not. But trust me, you’ll like it a lot, guaranteed! Another person that runs quite a bit told me once being a runner is funner. I had to tell her funner ain’t a word. Is ain’t a word? I guess not.
Last thing: Next time you witness road rage, think of ways you can have that certain situation help your running. You can learn a lot from a dummy…buckle your safety belt…and laugh at the impatient people who point up with the wrong finger.
Have a great Easter weekend!!
I learned something while driving recently how to approach a race. On a trip down to the Milwaukee area which isn’t a short drive, I was in the slow lane, going the speed limit. To my left, was a semi truck, going about the same speed as me. Usually I’d be the one in the left lane, going faster and passing everyone to my right. I wanted to slow down a little bit, relax and just take in the sights, think a little bit and dream about cheese. I had to, at almost every exit there was a sign that said “Cheese & Gas, next exit”. Seriously? That wouldn’t make me want to stop. Sounds like a terrible combination. As I was getting close to Milwaukee, I saw a truck all of a sudden right on my tail. I could tell he wanted to get by the semi and my car but the semi wouldn’t go faster. I was still going the speed limit and he wanted me to go faster. He flashed his lights even, hoping I’d go faster or just pull over maybe. He had Wisconsin plates while I had Minnesota plates. He should have figured I wasn’t going to give in to his wish. Plus I was in the slow lane. I think he realized flashing his lights and yelling obscenities in his truck wouldn’t get the trucker’s attention. The semi finally started to go faster and pulled ahead of me. There was another semi in front of me that I was catching up to, so I had nothing to worry about. This truck finally got right to my left, he slowed down to my speed until I looked at him, he waved his arms to welcome me to his state then pointed up in the air with one of his fingers…pretty sure it wasn’t his index finger or ring finger. It was the one right between those. Is it wrong to smile and then laugh at someone that is so angry they can barely drive straight? Maybe he didn’t like the color of my car. Or hated the fact that it was dirty. Either way, I didn’t feel bad at all. I was in the slow lane, going slower than the cars in the “fast lane”. Other than this one semi that decided to aggravate this guy to the point he took it out on the little Grand Prix that just wouldn’t step on it.
My point with this story (that is a true story by the way, happened on Friday, April 15th, 2011 on I-94 in Wisconsin) is that no matter who’s in front of you, how much of a hurry you want to be in when it comes to driving or in my case when it comes to the season…running; stay patient. There’s going to be circumstances where you want to go faster, where you want to break free and think it will get you to your destination faster. With driving, it just might, but running it actually plays against your favor. Mind over matter will get me to my goals this year. Being more relaxed instead of so tense before races. I don’t know if there’s such a thing as being over focused, but I feel that way sometimes. That I think too much before races. I’m going to try thinking less and relaxing more. Knowing that the hard work these last three months will pay off for the future running events I take part in. I’ve evaluated the thought of what is possible and impossible. I always thought it was impossible to run a half marathon or full marathon in my lifetime. I thought it was too far. “13 miles, are you crazy??” “26 miles, now you’re getting just plain stupid…” Goals change as people change. I’m just glad I had people that believed in me when I didn’t believe in myself to accomplish what I thought was impossible. That same mind set will be brought to each run in 2011 starting on April 30th in West Fargo, ND & again the next day at Eagan, MN. My goal is to break twenty-four minutes in a 5K event while carrying this three by five foot American flag and to break two hours in a half marathon. Now you know if you didn’t know already. I never feel that I’ve worked hard enough to get to another level, but I can feel it that the work outs, the intensity and sacrifice is showing. Endurance, stamina, mental strength and attitude….it is all better this year. With patience, I’ve cut myself down to the weight I wanted to be at when I started my running events. From 181 to 162 where I’m at right now, it’s taken a lot of discipline, hard work and determination. I’m still off by two pounds; I said I wanted to get to 160. That will fluctuate, I already know that part. It will go up and down with calories taken in and burned off. I’m feeling good right now. I had never been over 180 until this past year around Christmas. I didn’t like it one bit. I’m right where I want to be now and it feels very good!
I hope your training has been going great and you’re ready to roll for your season (whatever it might be). Stay focused, but not so focused that you’re too tense to enjoy the events you’re part of. Oh, and be prepared to meet some great people along the way. It is going to happen whether you like it or not. But trust me, you’ll like it a lot, guaranteed! Another person that runs quite a bit told me once being a runner is funner. I had to tell her funner ain’t a word. Is ain’t a word? I guess not.
Last thing: Next time you witness road rage, think of ways you can have that certain situation help your running. You can learn a lot from a dummy…buckle your safety belt…and laugh at the impatient people who point up with the wrong finger.
Have a great Easter weekend!!
Sunday, April 10, 2011
Training back home
It’s not every day that you get the chance to run outside in decent weather. At least this year it hasn’t been the case. Yesterday I had the opportunity to not only get outside to run, but run some hills, stairs, through some mud and other minor obstacles that most wouldn’t appreciate.
I started my training route from my parents’ place in Red Lake Falls and made my way out to visit a couple friends. It was a good half way point to rest quickly and take some time to think. The running outside was excellent, with a light windy at my back to start that seemed a lot stronger once you got out on a country road and not many trees in the way to block the it. From where I started to the very top of the hill I had to go up in town, it was just over a mile. Another mile and a quarter got me out to my destination where I could walk a bit and go from one spot to the next. Most of the mud that I encountered was at this location, which was a cemetery. Walking down the curvy road that led to the back section of the cemetery, I could feel the mud and water start to slush around in my Vibrams. They sure do feel like you’re running barefoot with a little pad in between the sole of your foot and the ground. I never really realized how great these shoes are until I have now run on a couple different forms of trail that I had to use on the route out to see my friends. Going against traffic, you could see when people were coming, which meant it was time to get farther over to my left without running in the ditch. That forced me to run on some gravel, which I wasn’t too thrilled about, but it felt pretty cool. It was more of a challenge too, considering the fact my body was almost slanted to the left trying to stay up top where the road was and not sliding down the wet slope of the grass where I would have landed into some kind of slop between the field and the road. Could have been fun, but at the same time, not so much.
I was about to go on a mission looking for a site I wasn’t sure of and forgot to ask my parents before I left as they would have known for sure. On Veteran’s Day last year, a day that was going so well became a night that was hard to think straight. I got a call from my dad on my way to Hillsboro, ND to broadcast a Region championship volleyball match (obviously a very important game, to go to state) where he informed me about a friend of our family, Simon Schmitz had passed away earlier that day unexpectedly. Simon was only 26 years old. When I heard that focus something very hard to come by that night, other than focusing on the disbelief of what you heard earlier that evening. The whole “I still can’t believe he’s gone” saying kept playing back in my mind when I came around the pine tree that lines up evenly to lead you right to my other friend Corey’s grave. When I looked to the left, I saw a location without a tombstone and just a little sign, or whatever you want to call it, with Simon’s name on it. He’s within twenty yards of Corey at this cemetery. So I was out there for a bit during my training session. Strange place to “hang out” while you’re training, isn’t it?
Everyone says they want my motivation. In order to keep my own motivation going strong, you have to stop by and remember exactly why you’re motivated to keep going.
After running back into town to my parents’ and stretching quick, my mom brought me over to the school where I was allowed access to the weight room to finish up some other work outs. Even got to work out with my mom for a while, she hopped on the elliptical there and ran for a while before heading back home. I stayed in there to get some ab work, jump rope and some free weights done with my former junior varsity basketball coach.
It was fun to get the chance to go back home for part of the weekend to see most of my family. I also attended the Lions club meeting at Bethany Church with my dad to take in some delicious breakfast that was dished up and talk about the project that I’m aligned with that the Lions support very strong. (www.projectnewhope.net)
As I write today, this is a rest day for me. Last week I had a little food poisoning that kept me from eating for 48 hours. Some people I talked to said it was the flu and that I should have gotten my flu shot. I don’t think that really does much for food poisoning. I had it happen a couple years ago too, same symptoms and lasted the same amount of time. Just a couple days, the a day of eating little as your stomach doesn’t want to handle much, now I’m back to normal. It’s a process that is not fun at all, but it happens. My body went through some dehydration during that time, so rest is more important to me right now to take an extra day or two off than to sprint right back into it and try to “catch up”. I’m in good enough shape right now to get back on track no problem starting tomorrow again after yesterday’s good workout.
Last night also helped, getting the chance to relax and watch some boxing over in Walker, MN. A friend of mine that works out at the same gym as me was boxing in the Upper Midwest Championships for a chance to make it to the nationals in a couple of weeks. He fought again today, but I needed some extra time to rest so didn’t make a trip back over. Boxing is one thing I do for cross training, but after watching last night again, all I can say is, I am glad that I’m the only one punching against another guy who’s just got pads on and not punching back. It’s enough of a workout just punching…getting punched too would make it extremely difficult!
Enjoy the nice weather that’s finally here! Get the outside runs prepared and starting the final month of preparation to your goal at the Fargo Marathon or any other race you’re going to attempt in 2011!
I started my training route from my parents’ place in Red Lake Falls and made my way out to visit a couple friends. It was a good half way point to rest quickly and take some time to think. The running outside was excellent, with a light windy at my back to start that seemed a lot stronger once you got out on a country road and not many trees in the way to block the it. From where I started to the very top of the hill I had to go up in town, it was just over a mile. Another mile and a quarter got me out to my destination where I could walk a bit and go from one spot to the next. Most of the mud that I encountered was at this location, which was a cemetery. Walking down the curvy road that led to the back section of the cemetery, I could feel the mud and water start to slush around in my Vibrams. They sure do feel like you’re running barefoot with a little pad in between the sole of your foot and the ground. I never really realized how great these shoes are until I have now run on a couple different forms of trail that I had to use on the route out to see my friends. Going against traffic, you could see when people were coming, which meant it was time to get farther over to my left without running in the ditch. That forced me to run on some gravel, which I wasn’t too thrilled about, but it felt pretty cool. It was more of a challenge too, considering the fact my body was almost slanted to the left trying to stay up top where the road was and not sliding down the wet slope of the grass where I would have landed into some kind of slop between the field and the road. Could have been fun, but at the same time, not so much.
I was about to go on a mission looking for a site I wasn’t sure of and forgot to ask my parents before I left as they would have known for sure. On Veteran’s Day last year, a day that was going so well became a night that was hard to think straight. I got a call from my dad on my way to Hillsboro, ND to broadcast a Region championship volleyball match (obviously a very important game, to go to state) where he informed me about a friend of our family, Simon Schmitz had passed away earlier that day unexpectedly. Simon was only 26 years old. When I heard that focus something very hard to come by that night, other than focusing on the disbelief of what you heard earlier that evening. The whole “I still can’t believe he’s gone” saying kept playing back in my mind when I came around the pine tree that lines up evenly to lead you right to my other friend Corey’s grave. When I looked to the left, I saw a location without a tombstone and just a little sign, or whatever you want to call it, with Simon’s name on it. He’s within twenty yards of Corey at this cemetery. So I was out there for a bit during my training session. Strange place to “hang out” while you’re training, isn’t it?
Everyone says they want my motivation. In order to keep my own motivation going strong, you have to stop by and remember exactly why you’re motivated to keep going.
After running back into town to my parents’ and stretching quick, my mom brought me over to the school where I was allowed access to the weight room to finish up some other work outs. Even got to work out with my mom for a while, she hopped on the elliptical there and ran for a while before heading back home. I stayed in there to get some ab work, jump rope and some free weights done with my former junior varsity basketball coach.
It was fun to get the chance to go back home for part of the weekend to see most of my family. I also attended the Lions club meeting at Bethany Church with my dad to take in some delicious breakfast that was dished up and talk about the project that I’m aligned with that the Lions support very strong. (www.projectnewhope.net)
As I write today, this is a rest day for me. Last week I had a little food poisoning that kept me from eating for 48 hours. Some people I talked to said it was the flu and that I should have gotten my flu shot. I don’t think that really does much for food poisoning. I had it happen a couple years ago too, same symptoms and lasted the same amount of time. Just a couple days, the a day of eating little as your stomach doesn’t want to handle much, now I’m back to normal. It’s a process that is not fun at all, but it happens. My body went through some dehydration during that time, so rest is more important to me right now to take an extra day or two off than to sprint right back into it and try to “catch up”. I’m in good enough shape right now to get back on track no problem starting tomorrow again after yesterday’s good workout.
Last night also helped, getting the chance to relax and watch some boxing over in Walker, MN. A friend of mine that works out at the same gym as me was boxing in the Upper Midwest Championships for a chance to make it to the nationals in a couple of weeks. He fought again today, but I needed some extra time to rest so didn’t make a trip back over. Boxing is one thing I do for cross training, but after watching last night again, all I can say is, I am glad that I’m the only one punching against another guy who’s just got pads on and not punching back. It’s enough of a workout just punching…getting punched too would make it extremely difficult!
Enjoy the nice weather that’s finally here! Get the outside runs prepared and starting the final month of preparation to your goal at the Fargo Marathon or any other race you’re going to attempt in 2011!
Sunday, April 3, 2011
Try something new
Routine can be a little too repetitious when it comes to training. It’s always good to mix things up a bit, even when you’re half way or more into your program. If you don’t have a program to follow for marathon, half marathon, 10K or 5K training that you’re prepping for, this wouldn’t be a problem at all. Part of my three by two program (three days of running, two days of cross training along with two days of rest) none of it really incorporated particular cross training routines. I just pick my own when it comes down to it. I’ve tried to mix it up as much as possible such as biking, boxing, elliptical, kettle bell workouts and other strength and speed training. I’ve realized quick that interval training, which I had lacked in the past, does wonders. From doing the Sprint 8, to the one day interval running that I’ve sometimes transitioned to two or even all three of the days for my running has increased my stamina to endure longer distances at a mid to high tempo when you need to go for a longer run.
When you are open to learning new ways of improving your health, the possibilities are endless. Just this past week I went to check out a couple of outfits in Fargo, ND that provide what’s called Cross Fit. I had heard of it a couple years ago from a friend of mine that was in the US Army and showed me just one work out session that they go through. It was extremely tough, as was this workout I was put through on Thursday night. As I type this, Sunday evening, my shoulders are still sore from the dead lifts of heavy weight that I definitely wasn’t used to. It’s very high intensity working out in a timed setting to finish the allotted amount of reps and rounds as fast as you can. You can break as much as you need, which I surely did to not only wipe off sweat, but relax the muscles. I worked muscles I usually don’t in a typical run day. It was a good experience but at the same time, I wish I had more time to learn exactly what I was going to be going through. Cross Fit is hard work but something I know would benefit me by starting out at a little more of a pace my upper body can handle. I’ll be the first to admit which I need to otherwise it’d spell damage to myself…that I’m very weak upper body. That will change after going through that work out Thursday night. I’ve realized I need to work more on the balance of my own body to make sure I’m fully prepared to take on everything that will be part of this race season. I’m in good run shape to get me through the events without a doubt, but it’s that added upper body strength that I’ve been avoiding that needs to get stronger so I can achieve my goals at the best rate possible.
Just a bit of advice when it comes to checking out new routines, programs and other ways to exercise while you’re in full preparation for your next race: Always be willing to try new things. There’s so many different things you can do when it comes to your fitness that others are willing to teach you. Give it a shot! If you don’t have fun with it, don’t keep doing it. Make sure whatever you do for your training is something you enjoy, that will make it a lot easier to stay on track and accomplish what you’re setting out to do.
When you are open to learning new ways of improving your health, the possibilities are endless. Just this past week I went to check out a couple of outfits in Fargo, ND that provide what’s called Cross Fit. I had heard of it a couple years ago from a friend of mine that was in the US Army and showed me just one work out session that they go through. It was extremely tough, as was this workout I was put through on Thursday night. As I type this, Sunday evening, my shoulders are still sore from the dead lifts of heavy weight that I definitely wasn’t used to. It’s very high intensity working out in a timed setting to finish the allotted amount of reps and rounds as fast as you can. You can break as much as you need, which I surely did to not only wipe off sweat, but relax the muscles. I worked muscles I usually don’t in a typical run day. It was a good experience but at the same time, I wish I had more time to learn exactly what I was going to be going through. Cross Fit is hard work but something I know would benefit me by starting out at a little more of a pace my upper body can handle. I’ll be the first to admit which I need to otherwise it’d spell damage to myself…that I’m very weak upper body. That will change after going through that work out Thursday night. I’ve realized I need to work more on the balance of my own body to make sure I’m fully prepared to take on everything that will be part of this race season. I’m in good run shape to get me through the events without a doubt, but it’s that added upper body strength that I’ve been avoiding that needs to get stronger so I can achieve my goals at the best rate possible.
Just a bit of advice when it comes to checking out new routines, programs and other ways to exercise while you’re in full preparation for your next race: Always be willing to try new things. There’s so many different things you can do when it comes to your fitness that others are willing to teach you. Give it a shot! If you don’t have fun with it, don’t keep doing it. Make sure whatever you do for your training is something you enjoy, that will make it a lot easier to stay on track and accomplish what you’re setting out to do.
Friday, April 1, 2011
Thank you Keating Network!
On Monday March 28th, I had the privilege of being a guest on the Howard Keating Show heard daily from 5-8pm ET on http://www.keatingnetwork.com/. They will be hosting a web-a-thon April 6th & 7th to help out military men and women get jobs and start businesses when they return from war time service. They've also invited others throughout the nation to take part and talk about their cause and what they do to support war vets, soldiers still serving today and the fallen. The first segment which is posted below was a ten minute talk to get a feel for the guests who will be participating in the web-a-thon next week on the Detroit, MI based Keating Network. They're expecting over four million listeners for this show, which like getting the opportunity to be a featured runner for the Fargo Marathon events; I am again much honored to be asked to participate in this web-a-thon to tell my story of why Philco's Freedom Team is doing what we do.
Check it out; you can get a feel for how and why I started running with the American flag at each event.
http://www.zshare.net/audio/88432056a5401872/
Thanks to Terry Dullum of WDAZ in Grand Forks, ND for featuring this “tweet” by Philco’s Freedom Team as one of his Top Stories on Twitter!
***************************************************
Before I'm done...I also want to leave you with this video...it's only about 25 seconds long. A Friday Funny for you, just in time for April Fool's Day! Another reason to be proud we have the military men and women that are prepared to do their duty...It's viewable right here: http://vimeo.com/3227497
Enjoy!
Check it out; you can get a feel for how and why I started running with the American flag at each event.
http://www.zshare.net/audio/88432056a5401872/
Thanks to Terry Dullum of WDAZ in Grand Forks, ND for featuring this “tweet” by Philco’s Freedom Team as one of his Top Stories on Twitter!
***************************************************
Before I'm done...I also want to leave you with this video...it's only about 25 seconds long. A Friday Funny for you, just in time for April Fool's Day! Another reason to be proud we have the military men and women that are prepared to do their duty...It's viewable right here: http://vimeo.com/3227497
Enjoy!
Sunday, March 27, 2011
Web-A-Thon info
Aside from training, work and time to relax, there are other things on the agenda to keep me busy. Recently I received an email from Bob Calvert – host of Talking with Heroes (www.talkingwithheroes.com) – a talk show program dedicated to our soldiers serving over seas. Bob’s been over to Iraq, Kuwait & Afghanistan a number of times to bring back progress stories that the soldiers themselves have told. Check out his website and the YouTube site that is tagged in there too to hear about it. He sent me a message inviting me to be part of a 24-hour Web-A-Thon that will be hosted by the Howard Keating Show online at http://www.keatingnetwork.com/. They’re hosting this program to help out war vets and their families get better established when they return to war time service. Similar to what the project my team is aligned with does, Project New Hope. The details are as follows:
We are hosting a 24-Hour Veteran Web-a-thon on April 6 – 7th , 2011. This program will be heavily promoted by Fleishman Hillard and we anticipate over 1MM viewers during the 24-hour period.
VETERAN 24-HOUR WEB-A-THON
The web-a-thon is designed to help our veterans get jobs, start businesses or expand their existing businesses through opportunities and resources offered on the program. The purpose of the event is to increase awareness throughout the media community of the significant needs and challenges our veterans face (90 percent divorce rate, 107,000 living on our streets, loss of homes and jobs, etc.) These heroes are so completely demoralized upon their return from service, and we need them to know that the corporations of the U.S. are behind them.
Our goal is to honor our veterans by helping at least 2,000 get jobs, contracts, start a business, or create joint ventures.
When: April 6th, 5:00 PM ET – April 7th at 5:00 PM ET
We will be offering:
® Businesses looking to partner with businesses
® franchises at a discounted price
® Jobs from major businesses
® Loans to either start a business or to help increase sales of an existing business
® Distributorship opportunities
® Product and service companies that want to go global
Media platform
® The Howard Keating Show (keatingnetwork.com)
They only have a certain number of participants for this Web-A-Thon so I am very honored to be a part of it. Philco’s Freedom Team & Project New Hope will both be featured, as I will explain the start of my team along with the alignment with Project New Hope.
This Monday (March 28th) I’ll be part of a “Veteran Days Week” hosted by Howard Keating and his staff on their network. The confirmation email yesterday stated that Philco’s Freedom Team will be featured with an interview with Kurt Philion at approximately 5:45pm CT on http://www.keatingnetwork.com/ I’m looking forward to this opportunity to promote Philco’s Freedom Team, Project New Hope and recognize the soldiers, past & present and of course those who have motivated me to keep running – the fallen soldiers. They deserve more respect and honor than they get and we’ll make sure to give them just that with this program.
The email had mentioned that with the help of a PR firm, this program will collect a listenership in the millions. If you get the chance, be one of those millions who will be tuning in! Once I know the exact time for the Web-A-Thon interview that I’ll be featured in, I will post for you information. Tune in this Monday, March 28th at 5:45pm CT by logging onto http://www.keatingnetwork.com/
We are hosting a 24-Hour Veteran Web-a-thon on April 6 – 7th , 2011. This program will be heavily promoted by Fleishman Hillard and we anticipate over 1MM viewers during the 24-hour period.
VETERAN 24-HOUR WEB-A-THON
The web-a-thon is designed to help our veterans get jobs, start businesses or expand their existing businesses through opportunities and resources offered on the program. The purpose of the event is to increase awareness throughout the media community of the significant needs and challenges our veterans face (90 percent divorce rate, 107,000 living on our streets, loss of homes and jobs, etc.) These heroes are so completely demoralized upon their return from service, and we need them to know that the corporations of the U.S. are behind them.
Our goal is to honor our veterans by helping at least 2,000 get jobs, contracts, start a business, or create joint ventures.
When: April 6th, 5:00 PM ET – April 7th at 5:00 PM ET
We will be offering:
® Businesses looking to partner with businesses
® franchises at a discounted price
® Jobs from major businesses
® Loans to either start a business or to help increase sales of an existing business
® Distributorship opportunities
® Product and service companies that want to go global
Media platform
® The Howard Keating Show (keatingnetwork.com)
They only have a certain number of participants for this Web-A-Thon so I am very honored to be a part of it. Philco’s Freedom Team & Project New Hope will both be featured, as I will explain the start of my team along with the alignment with Project New Hope.
This Monday (March 28th) I’ll be part of a “Veteran Days Week” hosted by Howard Keating and his staff on their network. The confirmation email yesterday stated that Philco’s Freedom Team will be featured with an interview with Kurt Philion at approximately 5:45pm CT on http://www.keatingnetwork.com/ I’m looking forward to this opportunity to promote Philco’s Freedom Team, Project New Hope and recognize the soldiers, past & present and of course those who have motivated me to keep running – the fallen soldiers. They deserve more respect and honor than they get and we’ll make sure to give them just that with this program.
The email had mentioned that with the help of a PR firm, this program will collect a listenership in the millions. If you get the chance, be one of those millions who will be tuning in! Once I know the exact time for the Web-A-Thon interview that I’ll be featured in, I will post for you information. Tune in this Monday, March 28th at 5:45pm CT by logging onto http://www.keatingnetwork.com/
Thursday, March 24, 2011
Lots of activity
It’s not every day that I mix running with a couple forms of cross training. I decided tonight would be a good night for that. The longest night of training so far leading up to the first runs of 2011, I was in the gym from just after five o’clock until almost seven thirty. There was a part in there when it was ten minutes of rest, but otherwise it was anything from running to walking, boxing four rounds of two minutes with one minute rest intervals in between with the champ, Chris, and a ten minute kettle bell ladder work out that lasted just over ten minutes. It got fairly tiring, as that was done after a four mile mid-tempo run, then some stretching and the boxing followed right after that. The ten minute rest took place in between the boxing and kettle bell ladder work out. It was much needed. My body, especially my feet, didn’t like me much tonight. Especially Mr. Left foot…when you’re focused on your work in the gym, you sometimes fail to notice pain you’re going to feel later on, like when you shower. My left foot, right by the big toe somehow got cut open. There was even tape on the part where it got cut! I have no clue how it happened, but when I took my Vibrams off, there was a huge red blotch right by the big toe where my athletic tape was wrapped. It was a decent gash that is now covered with a big band aid. That should do the trick.
Like I mentioned, when you’re focused on your work outs, you don’t really notice that pain. I could feel it when I was walking out of the gym, but didn’t think much of it. The short ride home followed by a nice long shower provides time to think about the work outs you just accomplished along with what will be coming up later. I follow a program I put together, but it’s still something I like to think about for tomorrow’s session.
To me, all the work that was done tonight doesn’t seem like much. Yes I was in there for a decent amount of time and the work that was done isn’t easy, but it’s all part of the preparation to get you ready for the runs you’re going to participate in. A kettle bell ladder consists of two kettle bell work outs, rotating back and forth with short breaks between each rep. Starting out with forty swings (two handed), set it down, do six squats. Then you go down the “ladder” for swings and up the “ladder” with squats. So the next set will consist of thirty swings and seven squats. Twenty swings and eight squats. Fifteen swings and nine squats then finishing off ten and ten. All to be accomplished within a ten minute period. Well, at least that’s the goal. I failed to make that goal tonight, it took me just over eleven minutes, but I still did each step. I did that same ladder after a ten mile run on Monday night and actually fell over after the kettle bell work out to the point I could barely get my legs to keep me up. I’m not talking about fainting or passing out…after I dropped that bell, I fell right on my butt and could definitely feel the burn! The ten mile run followed by the kettle bell ladder drill was done at a decent rate. Eighty-nine minutes to get the ten miles done, which is good for me…and only fifteen seconds over ten minute to get the kettle bell work out done. I was also going to do some boxing Monday night too, but my boxing buddy wasn’t in working that night. Probably a good thing. That night my legs didn’t like me, much like my feet hated me tonight.
Also mixed in this week, last night, the Sprint 8 workout. I absolutely love this work out. With ninety second rest intervals, you run sprints for thirty seconds, starting out at about 75% of your max, then 80%, 85% and so on until you get up to 100% - all out, arms pumping, legs about to fall off, full speed ahead! This is good to do on a treadmill because you’re forced to sprint as hard as you can the entire thirty seconds. If you’re outside, you might lack some speed but it’s still great to do both inside and outside. I heard about that workout from my friend Dan Clark. He’s kind of the man. He’s also got a great book called Gladitor: A True Story of Roids, Rage & Redemption. If you haven’t read it yet, read it, you’ll love it! There you go, my plug about mental preparation, reading!
Right now I’m reading a book called Wooden on Leadership. I think it’s one of the longer books by the late John Wooden, former UCLA Bruins men’s basketball coach (should have been in Minnesota!!). Read his books, you’ll find out what I’m talking about.
Work hard and work smart. Utilize your time in the gym if you’re going to the gym and outdoors if you’re out snow shoeing after yet another “spring time” winter storm we just got!!
Good luck with your training and remember to always stay positive when it comes to your training even if you find out that your foot is bleeding profusely.
We've added another run to our schedule! Check it out at www.philcosfreedomteam.net
Like I mentioned, when you’re focused on your work outs, you don’t really notice that pain. I could feel it when I was walking out of the gym, but didn’t think much of it. The short ride home followed by a nice long shower provides time to think about the work outs you just accomplished along with what will be coming up later. I follow a program I put together, but it’s still something I like to think about for tomorrow’s session.
To me, all the work that was done tonight doesn’t seem like much. Yes I was in there for a decent amount of time and the work that was done isn’t easy, but it’s all part of the preparation to get you ready for the runs you’re going to participate in. A kettle bell ladder consists of two kettle bell work outs, rotating back and forth with short breaks between each rep. Starting out with forty swings (two handed), set it down, do six squats. Then you go down the “ladder” for swings and up the “ladder” with squats. So the next set will consist of thirty swings and seven squats. Twenty swings and eight squats. Fifteen swings and nine squats then finishing off ten and ten. All to be accomplished within a ten minute period. Well, at least that’s the goal. I failed to make that goal tonight, it took me just over eleven minutes, but I still did each step. I did that same ladder after a ten mile run on Monday night and actually fell over after the kettle bell work out to the point I could barely get my legs to keep me up. I’m not talking about fainting or passing out…after I dropped that bell, I fell right on my butt and could definitely feel the burn! The ten mile run followed by the kettle bell ladder drill was done at a decent rate. Eighty-nine minutes to get the ten miles done, which is good for me…and only fifteen seconds over ten minute to get the kettle bell work out done. I was also going to do some boxing Monday night too, but my boxing buddy wasn’t in working that night. Probably a good thing. That night my legs didn’t like me, much like my feet hated me tonight.
Also mixed in this week, last night, the Sprint 8 workout. I absolutely love this work out. With ninety second rest intervals, you run sprints for thirty seconds, starting out at about 75% of your max, then 80%, 85% and so on until you get up to 100% - all out, arms pumping, legs about to fall off, full speed ahead! This is good to do on a treadmill because you’re forced to sprint as hard as you can the entire thirty seconds. If you’re outside, you might lack some speed but it’s still great to do both inside and outside. I heard about that workout from my friend Dan Clark. He’s kind of the man. He’s also got a great book called Gladitor: A True Story of Roids, Rage & Redemption. If you haven’t read it yet, read it, you’ll love it! There you go, my plug about mental preparation, reading!
Right now I’m reading a book called Wooden on Leadership. I think it’s one of the longer books by the late John Wooden, former UCLA Bruins men’s basketball coach (should have been in Minnesota!!). Read his books, you’ll find out what I’m talking about.
Work hard and work smart. Utilize your time in the gym if you’re going to the gym and outdoors if you’re out snow shoeing after yet another “spring time” winter storm we just got!!
Good luck with your training and remember to always stay positive when it comes to your training even if you find out that your foot is bleeding profusely.
We've added another run to our schedule! Check it out at www.philcosfreedomteam.net
Monday, March 21, 2011
Is this you?
I received this link from a friend of mine who is also a runner. He ran with my sister and I during the Fargo Half Marathon last year.
Enjoy!
Enjoy!
Sunday, March 20, 2011
Two more months!
Sitting exactly two months in front of the first half marathon of the year – Fargo Half Marathon on May 21st – brings forth eight strong weeks of training for the event. Mixed into this will be a couple other 5K/10K events to get into race mode.
I don’t know why sickness keeps tagging along with me, but it’s finally getting beat with the help of extra time to sleep and less time traveling for work. That will make the biggest difference in these next two months.
This is also the time many start to seriously think about if they’re going to run in the spring and which race they’ll be doing. With the way so many of these races are getting more popular, you might want to hurry up and make your commitment now. Fargo has a cap for each race, as do several other races around the area such as the Grandma’s Marathon in Duluth, which your chances of getting into the half marathon there don’t exist anymore. The lottery has been drawn and the numbers chosen as to who will be participating in that one.
The thing I tell people when it comes to deciding whether or not they’re going to take the plunge and actually go for it…if you have had any thought of trying an event, even if it’s one that might seem “too far” for you, do it. Circumstances may come up in the future that won’t allow you to take part when you really know you wanted to try it. So go for it. There will be thousands of people there cheering you on, thousands of other runners encouraging you to go farther and lots of great entertainment, food and fun to be had by all throughout the weekend!
Eight weeks is plenty of time to prepare yourself for a half marathon. If it’s your first full and you’re thinking Fargo … that could be a different story. But it definitely is possible. Anything is that you set your mind to and do. Get on track, stay on track and keep your focus on what you’re intending to accomplish. Challenge a friend, form a team of runners to go as a group…just do whatever it takes to get you out there and experience what is the Fargo Marathon event.
I’m starting to see more and more people out running. You see it in the fitness center and now with the weather finally starting to warm up and melt some of the snow away, the outdoors running style is starting to become more popular here in northwestern Minnesota! My outdoors running will start up soon, I think. The only place I train usually outdoors is at the high school track in Mahnomen. Not only do you get the fresh air, the wind in your face and the pounding of a hard surface for your feet to be more physically prepared; you also drive yourself absolutely crazy running around an oval shaped track for an hour or more. A half marathon is just over 52 laps around a track. Run one lap and think to yourself, wow, only 51 more and I’ve done a half marathon. I did it once for training last summer, in the rain. Not for fun, not even part of my training route or program…just to see how fast I could do it in. I ran it the fastest I’ve ever gone 13.1 miles before (without a flag). One hour and fifty-eight minutes. I actually didn’t mind the rain, it was to the point you wanted to get it done quicker so you could go inside and dry up and you really don’t think much about how painful it’s going to be from forcing a longer stride and faster pace. I didn’t care, I was going for it. Worked out pretty darn good!
Whether you exercise inside or outside, the two keys words are: you exercise! When you’re done, you feel great. You’re more energized because the blood is flowing through your entire body, especially the brain, making it easier to think clearer and become more positive for the rest of the day. I hate mornings until I actually get going, such as starting out with a work out. Kick starts your day the right way.
We’ll see you at the finish line May 21st in Fargo, ND!!
I don’t know why sickness keeps tagging along with me, but it’s finally getting beat with the help of extra time to sleep and less time traveling for work. That will make the biggest difference in these next two months.
This is also the time many start to seriously think about if they’re going to run in the spring and which race they’ll be doing. With the way so many of these races are getting more popular, you might want to hurry up and make your commitment now. Fargo has a cap for each race, as do several other races around the area such as the Grandma’s Marathon in Duluth, which your chances of getting into the half marathon there don’t exist anymore. The lottery has been drawn and the numbers chosen as to who will be participating in that one.
The thing I tell people when it comes to deciding whether or not they’re going to take the plunge and actually go for it…if you have had any thought of trying an event, even if it’s one that might seem “too far” for you, do it. Circumstances may come up in the future that won’t allow you to take part when you really know you wanted to try it. So go for it. There will be thousands of people there cheering you on, thousands of other runners encouraging you to go farther and lots of great entertainment, food and fun to be had by all throughout the weekend!
Eight weeks is plenty of time to prepare yourself for a half marathon. If it’s your first full and you’re thinking Fargo … that could be a different story. But it definitely is possible. Anything is that you set your mind to and do. Get on track, stay on track and keep your focus on what you’re intending to accomplish. Challenge a friend, form a team of runners to go as a group…just do whatever it takes to get you out there and experience what is the Fargo Marathon event.
I’m starting to see more and more people out running. You see it in the fitness center and now with the weather finally starting to warm up and melt some of the snow away, the outdoors running style is starting to become more popular here in northwestern Minnesota! My outdoors running will start up soon, I think. The only place I train usually outdoors is at the high school track in Mahnomen. Not only do you get the fresh air, the wind in your face and the pounding of a hard surface for your feet to be more physically prepared; you also drive yourself absolutely crazy running around an oval shaped track for an hour or more. A half marathon is just over 52 laps around a track. Run one lap and think to yourself, wow, only 51 more and I’ve done a half marathon. I did it once for training last summer, in the rain. Not for fun, not even part of my training route or program…just to see how fast I could do it in. I ran it the fastest I’ve ever gone 13.1 miles before (without a flag). One hour and fifty-eight minutes. I actually didn’t mind the rain, it was to the point you wanted to get it done quicker so you could go inside and dry up and you really don’t think much about how painful it’s going to be from forcing a longer stride and faster pace. I didn’t care, I was going for it. Worked out pretty darn good!
Whether you exercise inside or outside, the two keys words are: you exercise! When you’re done, you feel great. You’re more energized because the blood is flowing through your entire body, especially the brain, making it easier to think clearer and become more positive for the rest of the day. I hate mornings until I actually get going, such as starting out with a work out. Kick starts your day the right way.
We’ll see you at the finish line May 21st in Fargo, ND!!
Friday, March 11, 2011
The madness is spreading
Not everyone can say that they’ve run in a marathon event. Some will tell you the same thing I used to claim, that I would never run in a half or full marathon as long as I live. Things change and so do people. Your mindset will change as you get older…or should I say, wiser!
With the definition of wise you could probably add the term crazy. It seems to go hand in hand with anything you do. Wise ideas can turn into something big or it can stay something small which in both cases are fine. When I started running in memory of my friend Corey, I never imagined it to be much of anything for other people. I wanted to do it to honor him in a way that took some sacrifice, preparation and hard work to achieve what I wanted. I could have done many other things other than running but when it came down to it, running seems to be the one thing you can do physically by yourself, without having to have others there with you at all times. Yes, it’s nice to join forces with other people and have someone there to push you to the next level but in essence, it’s not mandatory.
The people who keep me going and doing what I do aren’t around me physically, but I know they’re looking down on me every time I train and at every event. Thousands of soldiers who have lost their lives, many of which don’t get any recognition for their duty of serving and protecting the country they love. A country where crack head, drug addict will get hours of media attention yet hasn’t done anything for his country that’s good. Yes, he may have made some people laugh and entertained millions, but what would happen if you suited him up into a military uniform (and I’m not talking about some movie or TV role where he’s “acting” as a soldier) and sent him over seas. Which media outlet that has nothing better to do than follow this idiot around like a lost puppy looking for attention would follow him over seas and keep up to date with his daily activity? I’m sure most of them would jump right on that!...Or not.
With the definition of wise you could probably add the term crazy. It seems to go hand in hand with anything you do. Wise ideas can turn into something big or it can stay something small which in both cases are fine. When I started running in memory of my friend Corey, I never imagined it to be much of anything for other people. I wanted to do it to honor him in a way that took some sacrifice, preparation and hard work to achieve what I wanted. I could have done many other things other than running but when it came down to it, running seems to be the one thing you can do physically by yourself, without having to have others there with you at all times. Yes, it’s nice to join forces with other people and have someone there to push you to the next level but in essence, it’s not mandatory.
The people who keep me going and doing what I do aren’t around me physically, but I know they’re looking down on me every time I train and at every event. Thousands of soldiers who have lost their lives, many of which don’t get any recognition for their duty of serving and protecting the country they love. A country where crack head, drug addict will get hours of media attention yet hasn’t done anything for his country that’s good. Yes, he may have made some people laugh and entertained millions, but what would happen if you suited him up into a military uniform (and I’m not talking about some movie or TV role where he’s “acting” as a soldier) and sent him over seas. Which media outlet that has nothing better to do than follow this idiot around like a lost puppy looking for attention would follow him over seas and keep up to date with his daily activity? I’m sure most of them would jump right on that!...Or not.
All I want to do is get these men and women who actually serve and do something for their country the recognition they deserve, which is a lot more! I’m finding out through other runners and organizations that it is really is happening, you just don’t hear about it in the news.
I received a letter from another runner earlier this year stating that she was one of my dad’s students from back in the day. Here is the letter I got:
"Hi Kurt,
Not sure if you recognize my name or not, but your dad was my math teacher in Gonvick, 25 years ago or so. We exchange Christmas cards every year and this year the letter talked about how you have run and still run with a flag. I also had googled "running with a flag" and an interview you had done with a man who had run a half marathon (I think it was) was one of the first links. I thought what a small world that my old math teacher's son would appear after googling about the flag.
Anyway, before hearing about anyone running with a flag, I had gotten the feeling that I needed to do this while on a run last summer when I ran up a hill and saw a flag waving in the distance on a beautiful summer day. I'd like to run in honor of those who have fought and those who are currently fighting for our freedom and for our great country. I'm signed up to run Grandma's marathon in June and will start training here in a few weeks. Any advice on how to prepare for such an undertaking would be much appreciated!
Thanks :) – Jean B.”
And people say I’m crazy! I’m not the only one that thinks that way as you can see! I received that message in mid-January. Never did I think that someone else would want to do this, but I have seen others at some runs carrying the Old Glory. The year I did the full marathon in Fargo (2008) I ran into a guy who had carried an American flag the same size as mine, but did the 5K. Bigger guy, about 6’3” maybe 225. Army guy in fact. He asked me if I really ran the entire distance with the flag, the full 26.2 miles. I mentioned that I ran, walked, hobbled and nearly crawled for part of it my legs hurt so bad. My entire body hurt extremely bad after that run for a few days. The following day it felt like someone had taken a hammer to my entire body and pounded on me for a few hours. With better preparation and better knowledge of how to make it through a race I’ve been able to figure out ways that work good to run while limiting the pumping of one arm to carry the colors that represent the country my friend and thousands of others lost their life for. Now I'll be teaming up in 2011 with Jean during the Grandma's Marathon event in June to show respect and honor to our fallen in two events: the half AND the full marathon! I'm definitely looking forward to this as well!
In the past, it wasn’t a big thing for me when it comes to time. I sent a text message to the girl who inspired me to run, who believed in me even when I didn’t believe in myself. My sister Nikki has been a huge part of my success in getting going and becoming a “runner”. I still don’t look at myself as a runner, knowing there’s so many that are more professional when it comes to the marathon routes. But this year, I have set a goal. I want to break two hours for a half marathon. I’ve got four chance to do it. Every year I schedule four (4) half marathons (13.1 miles) to honor Corey. His number in hockey was 4…my number in basketball was 13. It just makes sense. I will do this while carrying a 3’x5’ American flag. I know what it takes, now I just have to do it.
What ever your goal is, tell someone. Explain to them that you will do it. Don’t just say it, work towards that goal and accomplish it. Don’t be satisfied with, “Well, I tried.” Get it done! Just like my sister always told me when it comes to running and trying for something more: “I know you can do it, all you have to do is try!” I tried and did it…which turned that saying into: “I knew you could do it! And now you know it, too!”
I received a letter from another runner earlier this year stating that she was one of my dad’s students from back in the day. Here is the letter I got:
"Hi Kurt,
Not sure if you recognize my name or not, but your dad was my math teacher in Gonvick, 25 years ago or so. We exchange Christmas cards every year and this year the letter talked about how you have run and still run with a flag. I also had googled "running with a flag" and an interview you had done with a man who had run a half marathon (I think it was) was one of the first links. I thought what a small world that my old math teacher's son would appear after googling about the flag.
Anyway, before hearing about anyone running with a flag, I had gotten the feeling that I needed to do this while on a run last summer when I ran up a hill and saw a flag waving in the distance on a beautiful summer day. I'd like to run in honor of those who have fought and those who are currently fighting for our freedom and for our great country. I'm signed up to run Grandma's marathon in June and will start training here in a few weeks. Any advice on how to prepare for such an undertaking would be much appreciated!
Thanks :) – Jean B.”
And people say I’m crazy! I’m not the only one that thinks that way as you can see! I received that message in mid-January. Never did I think that someone else would want to do this, but I have seen others at some runs carrying the Old Glory. The year I did the full marathon in Fargo (2008) I ran into a guy who had carried an American flag the same size as mine, but did the 5K. Bigger guy, about 6’3” maybe 225. Army guy in fact. He asked me if I really ran the entire distance with the flag, the full 26.2 miles. I mentioned that I ran, walked, hobbled and nearly crawled for part of it my legs hurt so bad. My entire body hurt extremely bad after that run for a few days. The following day it felt like someone had taken a hammer to my entire body and pounded on me for a few hours. With better preparation and better knowledge of how to make it through a race I’ve been able to figure out ways that work good to run while limiting the pumping of one arm to carry the colors that represent the country my friend and thousands of others lost their life for. Now I'll be teaming up in 2011 with Jean during the Grandma's Marathon event in June to show respect and honor to our fallen in two events: the half AND the full marathon! I'm definitely looking forward to this as well!
In the past, it wasn’t a big thing for me when it comes to time. I sent a text message to the girl who inspired me to run, who believed in me even when I didn’t believe in myself. My sister Nikki has been a huge part of my success in getting going and becoming a “runner”. I still don’t look at myself as a runner, knowing there’s so many that are more professional when it comes to the marathon routes. But this year, I have set a goal. I want to break two hours for a half marathon. I’ve got four chance to do it. Every year I schedule four (4) half marathons (13.1 miles) to honor Corey. His number in hockey was 4…my number in basketball was 13. It just makes sense. I will do this while carrying a 3’x5’ American flag. I know what it takes, now I just have to do it.
What ever your goal is, tell someone. Explain to them that you will do it. Don’t just say it, work towards that goal and accomplish it. Don’t be satisfied with, “Well, I tried.” Get it done! Just like my sister always told me when it comes to running and trying for something more: “I know you can do it, all you have to do is try!” I tried and did it…which turned that saying into: “I knew you could do it! And now you know it, too!”
Thursday, March 3, 2011
It's more than just running
It seems like it's always non stop with everything that's going on. From work, to
training to play and relax time. March Madness is officially here, maybe that's why
it feels so hectic right now. But it's really not.
This past weekend I was invited to the Detroit Lakes sector Patriot Guard
meet & greet held at the Legion club there. Much like last year, it was another
nice turnout with members from all over the state, including a PG board member
from Minneapolis. My friend Karla who is a ride captain for this area's PGR
(Patriot Guard Riders) invited me down to the event and a couple days prior to
the meet and greet asked if I would speak about my running. I gladly accepted
of course. Any promotion of my friend Corey and all of the fallen will be accepted
as long as it works with my schedule.
I'm not sure how long the actual talk was, it always seems like I'm up there for a lot
longer than it really is. I'd think it was maybe ten minutes. I brought my uniform I
wore the previous year for running so I could show those in attendance what
thousands of spectators and other runners see at all of the events we're part of.
Looking out in the crowd of people, some eating, others finished and just listening,
I could see that all were very attentive as to what I was saying.
When it comes to speaking to a group, I feel more comfortable talking to 100 or
more, honestly. That way, you can pick out the ones who are truly engaged into
the talk and really want to hear what you're saying. I've done one talk where
there was maybe ten people and you see one guy yawning, another not ever
looking at you. You start to wonder why you're even there. But I knew these
individuals would be into it. They honor and respect our fallen, the troops currently
serving and of course the families of those who have.
Following the talk, I had the chance to meet and greet some of these members.
Some I already knew and others I met for the first time. Anywhere from Detroit
Lakes to Brainerd, Hibbing and Minneapolis. One had shaken my hand and
told me "You almost made me cry man, and that takes a lot for this guy..."
You know you've made an impact just by hearing one person say that.
As for training, it's still going great. Learning some new things on the way too with
the help of a couple of trainers. Any advice is good advice, especially when you're
learning and using it to your advantage.
In the next blog, I will be mentioning a letter I recently received from another runner
in regards to teaming up to honor our fallen soldiers. It will fit in great with this month,
as we sprint into March Madness!! People think I'm crazy, so we might as well
spread this craziness/madness on to other people, right?? This will be at a future
run, after the Fargo Marathon, that I was recently selected to be part of.
Adding to that, prior to the Fargo Marathon events in mid-May, we'll be coming to
the west side of the city...to West Fargo to take part in a 5K event on April 30th
put on by the WFHS Student Council where funds will go to benefit Hope, Inc. &
the Zach Gabbard family of Perham, MN. Zach was the basketball player that
collapsed during a basketball game held in Glyndon, MN at D-G-F high school.
He's currently on a long road to recovery at the hospital at the UofM in Minneapolis.
Right after that, we'll be heading right to Eagan, MN for a Tribute to the Troops 5K
event to honor our fallen soldiers on Sunday May 1st.
It's going to be a fun 2011 and we hope you're able to be part of it in some way!
For full details on our run schedule, log on to www.philcosfreedomteam.net
training to play and relax time. March Madness is officially here, maybe that's why
it feels so hectic right now. But it's really not.
This past weekend I was invited to the Detroit Lakes sector Patriot Guard
meet & greet held at the Legion club there. Much like last year, it was another
nice turnout with members from all over the state, including a PG board member
from Minneapolis. My friend Karla who is a ride captain for this area's PGR
(Patriot Guard Riders) invited me down to the event and a couple days prior to
the meet and greet asked if I would speak about my running. I gladly accepted
of course. Any promotion of my friend Corey and all of the fallen will be accepted
as long as it works with my schedule.
I'm not sure how long the actual talk was, it always seems like I'm up there for a lot
longer than it really is. I'd think it was maybe ten minutes. I brought my uniform I
wore the previous year for running so I could show those in attendance what
thousands of spectators and other runners see at all of the events we're part of.
Looking out in the crowd of people, some eating, others finished and just listening,
I could see that all were very attentive as to what I was saying.
When it comes to speaking to a group, I feel more comfortable talking to 100 or
more, honestly. That way, you can pick out the ones who are truly engaged into
the talk and really want to hear what you're saying. I've done one talk where
there was maybe ten people and you see one guy yawning, another not ever
looking at you. You start to wonder why you're even there. But I knew these
individuals would be into it. They honor and respect our fallen, the troops currently
serving and of course the families of those who have.
Following the talk, I had the chance to meet and greet some of these members.
Some I already knew and others I met for the first time. Anywhere from Detroit
Lakes to Brainerd, Hibbing and Minneapolis. One had shaken my hand and
told me "You almost made me cry man, and that takes a lot for this guy..."
You know you've made an impact just by hearing one person say that.
As for training, it's still going great. Learning some new things on the way too with
the help of a couple of trainers. Any advice is good advice, especially when you're
learning and using it to your advantage.
In the next blog, I will be mentioning a letter I recently received from another runner
in regards to teaming up to honor our fallen soldiers. It will fit in great with this month,
as we sprint into March Madness!! People think I'm crazy, so we might as well
spread this craziness/madness on to other people, right?? This will be at a future
run, after the Fargo Marathon, that I was recently selected to be part of.
Adding to that, prior to the Fargo Marathon events in mid-May, we'll be coming to
the west side of the city...to West Fargo to take part in a 5K event on April 30th
put on by the WFHS Student Council where funds will go to benefit Hope, Inc. &
the Zach Gabbard family of Perham, MN. Zach was the basketball player that
collapsed during a basketball game held in Glyndon, MN at D-G-F high school.
He's currently on a long road to recovery at the hospital at the UofM in Minneapolis.
Right after that, we'll be heading right to Eagan, MN for a Tribute to the Troops 5K
event to honor our fallen soldiers on Sunday May 1st.
It's going to be a fun 2011 and we hope you're able to be part of it in some way!
For full details on our run schedule, log on to www.philcosfreedomteam.net
Wednesday, February 23, 2011
1/12th...Good enough!
I just asked someone the other day -- "How's the New Year's resolution treating you, we're almost at the end of February...?"
He looked at me and said: "I thought that was only a January thing..."
Of course! What was I thinking?? To ask a question like that. The new YEAR is only looked at in a short time frame, not twelve months. I need to open my eyes a little bit and get with the times!
But, seriously? Have you noticed that with yourself? You shoot for something that you're excited about momentarily, to eventually be shot down with in a three to four week period because it gets boring. What I notice with training is the longer you stick with it, the more fun it gets! Any runner will tell you the same thing...well, most will anyway. You find new challenges along the way to keep it interesting. Yes, it will get pretty boring if all you do is run the same amount each day, at the same pace, in the same location. Switch it up a little bit. Find new ways to exercise. That's why cross training is so important. I look back on the days of high school sports when you had practice. For us, in basketall, the first 20-30 minutes was always the same. Warm up, stretch, then straight fundamentals. After that, it was always different techniques, different drills and games to keep it fun but at the same time, working hard to accomplish your team goal. It helps focus when you go into a practice knowing you'll be doing something different than the day before. If you know exactly how far you're going, the right direction and amount of time it's going to take you, that just won't cut it. I've gotten a lot of great pointers from other runners and athletes of work outs you can do. I never thought I'd put on boxing gloves, no reason for me to do so. But now that is one of my main forms of cross training. I love it! Kettle bell workouts for ten minutes at a time, awesome! There are so many other things you can do with hardly any equipment you wouldn't believe by just reading this. You need to experience it yourself.
Oh and don't just come up with a "resolution" that lasts a month then tapers off to absolutely nothing because you have better things to do. Write out your goal, the steps you need to take to get it done and when you want to accomplish it. I did that this year.
Starting out with training on January 10th - my weight was at 181. I'm 5'8" -- not too bad, but not good either. I wasn't happy with that so I decided it's time to change. I knew it would take hard work and it hasn't happened over night. In just over six weeks, I'm down to 167 (14 lb. drop). My goal step by step was to lose two pounds a week until I get to 160, my "race weight". Reasonable and attainable. Six times two = twelve. Looks like I'm ahead of schedule. Even if I was two pounds behind schedule, at least it's happening. You'll have some minor set backs and maybe even a major set back. Don't let that bring you down. Take it for what it's worth, get back into it slowly and get the training back on track.
Choices are made every day. When you get up in the morning, you make the decision as to whether or not you're going to have a good or bad day. What you hear and see can determine your attitude...but that's all by choice. You can choose to respond to something you see or hear right away in the morning in a negative way, ruining your outlook on the entire day or you can forget about it, tell yourself things will be just fine and start the day off right. It's the same with training and your exercise routine. Tell yourself it's going to hurt...you're absolutely right it will. Tell yourself this is going to make me feel good and I will get in better shape by starting today...you're absolutely right you will. The toughest part of my training, every single time, no matter when it is during the day: getting up and going. Once you get moving, you don't want to stop. I hope you feel that same way with your training.
Good luck and make it a great day, everyday!
Wednesday, February 16, 2011
On the move
In order to achieve goals, you need to move forward one step at a time. It’s a long process sometimes, and if it’s something great, it’s a definite thing.
I recently got a phone call from my friend Bruce Billington, the director of the project I have aligned my team with – Project New Hope. This is an organization dedicated to serving our war vets and their families, hosting retreats to serve them in ways they need when they return from war time experiences.
When I got the rundown of how this organization works, what they do and how motivated they are, I knew right away it was the non-profit I was going to support and promote when I’m out running.
Bruce mentioned to me on the phone Friday evening on my way to a game that they’re on the move. Project New Hope is making their baby steps into bigger steps, but still as you know, just one step at a time. Their goal is to get in all 50 states and provinces in Canada. They’ve accomplished that in some already and are on the move with talks to another twenty states now.
When I asked Bruce how things were going and what he’s been up to, he said it’s been a busy time, but good time. Explaining this move forward I know he’s excited and I’m excited for him and the entire organization. I know his status on the project he is passionate about and he will never let it slide when it comes to helping out war vets and their families. Bruce is one himself, so he knows the importance of this organization he’s created.
The letter he had sent out a little while back prior to giving me a call stated this:
Friends of Project New Hope,
I recently got a phone call from my friend Bruce Billington, the director of the project I have aligned my team with – Project New Hope. This is an organization dedicated to serving our war vets and their families, hosting retreats to serve them in ways they need when they return from war time experiences.
When I got the rundown of how this organization works, what they do and how motivated they are, I knew right away it was the non-profit I was going to support and promote when I’m out running.
Bruce mentioned to me on the phone Friday evening on my way to a game that they’re on the move. Project New Hope is making their baby steps into bigger steps, but still as you know, just one step at a time. Their goal is to get in all 50 states and provinces in Canada. They’ve accomplished that in some already and are on the move with talks to another twenty states now.
When I asked Bruce how things were going and what he’s been up to, he said it’s been a busy time, but good time. Explaining this move forward I know he’s excited and I’m excited for him and the entire organization. I know his status on the project he is passionate about and he will never let it slide when it comes to helping out war vets and their families. Bruce is one himself, so he knows the importance of this organization he’s created.
The letter he had sent out a little while back prior to giving me a call stated this:
Friends of Project New Hope,
Attached to this email is a picture representing the current impact of Project New Hope(PNH) across the United States. Reading a note like that gets you fired up. Well, it gets me fired up I know that. Maybe to some people it’s not a huge deal. But to thousands who have served the country and want an organization like this that they can go to when they return, it means the world.
Running itself would be just that, running. When you tag along side a non-profit that wants to make this nation a better place, it makes it even more worthwhile. Running to remember fallen soldiers – and at the same time promoting a project like this gives me all the energy I need. Adding to that, the opportunity to be part of Project New Hope’s success, turns it in to an honor for me personally. Bruce had asked me on the phone to be involved with their moving forward, which I look at as a huge honor. I had no clue who this group was two years ago. Just five months ago, I was sitting at a meeting with the entire Project New Hope executive board in Brainerd, MN for an all day learning session about who they are, what they do, and where they’re going. I can tell you this much…they’re going! Taking the steps necessary to make a move like this possible, with a dedicated group that wants to get it done. That’s who I want to be aligned with. People motivated to move forward; inspiring other states to do the same; preparing themselves for what lies ahead and staying determined every step of the way with poise and focus. THAT is who I want to be aligned with! I’ve got those four words on my back during every run…my four “keys” to get it done.
Motivation Inspiration Preparation Determination
They have it figured out. Now they’re going out and acting on it. Even if they don’t have every single thing figured out right now, learning is an important thing during the journey too. Just like John Wooden says:
“It’s what I learned after I knew it all that matters most.”
Thank you Project New Hope members for doing what you do! Keep up the great work and keep providing more great news for others to feed off of and get motivated with like I have!
Running itself would be just that, running. When you tag along side a non-profit that wants to make this nation a better place, it makes it even more worthwhile. Running to remember fallen soldiers – and at the same time promoting a project like this gives me all the energy I need. Adding to that, the opportunity to be part of Project New Hope’s success, turns it in to an honor for me personally. Bruce had asked me on the phone to be involved with their moving forward, which I look at as a huge honor. I had no clue who this group was two years ago. Just five months ago, I was sitting at a meeting with the entire Project New Hope executive board in Brainerd, MN for an all day learning session about who they are, what they do, and where they’re going. I can tell you this much…they’re going! Taking the steps necessary to make a move like this possible, with a dedicated group that wants to get it done. That’s who I want to be aligned with. People motivated to move forward; inspiring other states to do the same; preparing themselves for what lies ahead and staying determined every step of the way with poise and focus. THAT is who I want to be aligned with! I’ve got those four words on my back during every run…my four “keys” to get it done.
Motivation Inspiration Preparation Determination
They have it figured out. Now they’re going out and acting on it. Even if they don’t have every single thing figured out right now, learning is an important thing during the journey too. Just like John Wooden says:
“It’s what I learned after I knew it all that matters most.”
Thank you Project New Hope members for doing what you do! Keep up the great work and keep providing more great news for others to feed off of and get motivated with like I have!
Wednesday, February 9, 2011
Breakfast, lunch & dinner
It's not every day that I sit down and find an article or two that will pertain to health and well being. Many people think that every single thing I eat is healthy. You obviously haven't spent a day with me. Spend a week with me and you'll be very surprised!
With travels, flexible scheduling with my work and some late nights accompanied by long days that don't involved "hard work", but are just time consuming, you don't have a lot of time to figure out a way to get the healthiest meals everyone would like to get. Another thing with the healthy foods - they just don't taste as good as the meals you could eat non stop when you're hungry. Cravings usually never occur for some spinach or broccoli. Although, I'm becoming a lot more fond of the broccoli, especially in soup! Two of my favorites: Cream of Broccoli & Cream of Wild Rice. Delicious!! Makes me hungry just thinking about them.
As I sit here, right next to me protein bars (cinnamon bun flavor I might add) that are not only good for you, but they taste good too! Not quite as sweet as the normal cinnabuns you'd indulge in from a convenience store or restaurant, but none the less, they taste almost the same. Barely any sugar and 21 grams in one bar alone can be a healthy snack without anything else added to it. In fact, I have one of these, or one of a similar type bar for breakfast along with maybe something else, depending on how I'm feeling. Mix that in with the multi-vitamin so I don't throw up from not having any food in the system for the vitamins to work their magic, it makes for a great start to the day. These along with protein shakes, the ones I get are either chocolate, vanilla or strawberry flavor, all taste as they're described. I like to have half a protein shake before a workout, the other half after when I get home. I never realized how good they actually work. I didn't find out that they work good for workouts, I just wanted to try it. Recently, I read part of an article this about breakfast:
"Eat a snack containing carbohydrates and protein 30 minutes or so before your workout and one of your protein-rich meals immediately after. Your body breaks down muscle during and after exercise to use as fuel, and it rebuilds muscle using calories that you've consumed. The longer you wait after exercise to eat, the more your body will break down its own muscle and the less it will build new muscle.
Eating before a workout speeds muscle growth, according to Dutch and British researchers. In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat. By feeding your body with protein and carbohydrates within an hour or two of exercise, you provide your muscles with enough energy to build strength and burn fat more effectively.
Research also shows that eating before and after a workout inhibits the storage of fat, inhibit muscle breakdown, reduce inflammation, and recover more quickly."
I found it off of an article posted on Twitter from Women's Health Magazine. It's not just good advice for women, but men as well. I check both the Men's & Women's Health Magazine posts and headlines to see what can be sent off to people just like you reading this to help in some way shape or form in your health goals. It's amazing what you can find out when you take some time to read.
Now of course these are studies done through research by scientists and professionals (for the most part) but some of it may not work the exact way they specify. I just like to read a bunch of different articles that have similar posts to see how close they are related. Usually you'll find that they are pretty accurate. Our bodies are all made different and they can respond in a completely opposite way than someone the same age and sex as you.
I had some people write to me recently after I sent a post on twitter.com/freedom_team about how I have lost 12 pounds now and am shooting to drop another nine before the first marathon event, which happens to be the Fargo Marathon 2011. I started out 2011 at 181 pounds. The biggest I've ever been actually. When I graduated high school I was around 130 "soaking wet". That was ten years ago. I'm just glad I actually gained weight, both muscle mass and some fat. I filled out finally. Took a few years even out of high school for it to happen, but it did.
The year I ran the full marathon in 2008, I started out training at 178. By race day, I was down to 157. That's 21 pounds in about a three month span. I realized that the weight isn't going to shed until after the first few weeks, then it's like a snow ball effect, only different. The snow falls off instead of packing on as it rolls down the hill. That was the best shape I'd been in for a long time, until now. I'm feeling in better shape than I was at that time, and that's just in the first four weeks of training. There's plenty of it left, which is awesome. I'm looking forward to the rest of the journey in 2011.
Going back to the messages sent - one of my friends had asked me how I lost so much weight in such a short period of time. I honestly didn't know, and still don't know right now how to answer that question. The only way I could was that I've been in training now, more disciplined workouts, harder workouts, intervals, long runs, cut back on pop/soda big time, cut back on most sweets (gotta have my Snickers and Twix still!), and added more protein to my meals. I guess that is quite a few things....so maybe I did know how to answer it. I didn't realize I told her that much until I look at it in writing. But to anyone not training for a half or full marathon, or any type of run for that matter - the discipline has to be in your exercise and nutrition. Less portions but more meals/healthy snacks throughout the day to keep your energy level up, some sort of physical activity for at least twenty minutes a day at least five days a week and I feel that reading is another form of "diet" that will help you stay motivated for one, in turn accoplishing your goals. If you don't know what to read, remember John & John (Maxwell & Wooden), that will cure any negativity you encounter throughout the day!
Have fun & good luck in your training!
With travels, flexible scheduling with my work and some late nights accompanied by long days that don't involved "hard work", but are just time consuming, you don't have a lot of time to figure out a way to get the healthiest meals everyone would like to get. Another thing with the healthy foods - they just don't taste as good as the meals you could eat non stop when you're hungry. Cravings usually never occur for some spinach or broccoli. Although, I'm becoming a lot more fond of the broccoli, especially in soup! Two of my favorites: Cream of Broccoli & Cream of Wild Rice. Delicious!! Makes me hungry just thinking about them.
As I sit here, right next to me protein bars (cinnamon bun flavor I might add) that are not only good for you, but they taste good too! Not quite as sweet as the normal cinnabuns you'd indulge in from a convenience store or restaurant, but none the less, they taste almost the same. Barely any sugar and 21 grams in one bar alone can be a healthy snack without anything else added to it. In fact, I have one of these, or one of a similar type bar for breakfast along with maybe something else, depending on how I'm feeling. Mix that in with the multi-vitamin so I don't throw up from not having any food in the system for the vitamins to work their magic, it makes for a great start to the day. These along with protein shakes, the ones I get are either chocolate, vanilla or strawberry flavor, all taste as they're described. I like to have half a protein shake before a workout, the other half after when I get home. I never realized how good they actually work. I didn't find out that they work good for workouts, I just wanted to try it. Recently, I read part of an article this about breakfast:
"Eat a snack containing carbohydrates and protein 30 minutes or so before your workout and one of your protein-rich meals immediately after. Your body breaks down muscle during and after exercise to use as fuel, and it rebuilds muscle using calories that you've consumed. The longer you wait after exercise to eat, the more your body will break down its own muscle and the less it will build new muscle.
Eating before a workout speeds muscle growth, according to Dutch and British researchers. In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat. By feeding your body with protein and carbohydrates within an hour or two of exercise, you provide your muscles with enough energy to build strength and burn fat more effectively.
Research also shows that eating before and after a workout inhibits the storage of fat, inhibit muscle breakdown, reduce inflammation, and recover more quickly."
I found it off of an article posted on Twitter from Women's Health Magazine. It's not just good advice for women, but men as well. I check both the Men's & Women's Health Magazine posts and headlines to see what can be sent off to people just like you reading this to help in some way shape or form in your health goals. It's amazing what you can find out when you take some time to read.
Now of course these are studies done through research by scientists and professionals (for the most part) but some of it may not work the exact way they specify. I just like to read a bunch of different articles that have similar posts to see how close they are related. Usually you'll find that they are pretty accurate. Our bodies are all made different and they can respond in a completely opposite way than someone the same age and sex as you.
I had some people write to me recently after I sent a post on twitter.com/freedom_team about how I have lost 12 pounds now and am shooting to drop another nine before the first marathon event, which happens to be the Fargo Marathon 2011. I started out 2011 at 181 pounds. The biggest I've ever been actually. When I graduated high school I was around 130 "soaking wet". That was ten years ago. I'm just glad I actually gained weight, both muscle mass and some fat. I filled out finally. Took a few years even out of high school for it to happen, but it did.
The year I ran the full marathon in 2008, I started out training at 178. By race day, I was down to 157. That's 21 pounds in about a three month span. I realized that the weight isn't going to shed until after the first few weeks, then it's like a snow ball effect, only different. The snow falls off instead of packing on as it rolls down the hill. That was the best shape I'd been in for a long time, until now. I'm feeling in better shape than I was at that time, and that's just in the first four weeks of training. There's plenty of it left, which is awesome. I'm looking forward to the rest of the journey in 2011.
Going back to the messages sent - one of my friends had asked me how I lost so much weight in such a short period of time. I honestly didn't know, and still don't know right now how to answer that question. The only way I could was that I've been in training now, more disciplined workouts, harder workouts, intervals, long runs, cut back on pop/soda big time, cut back on most sweets (gotta have my Snickers and Twix still!), and added more protein to my meals. I guess that is quite a few things....so maybe I did know how to answer it. I didn't realize I told her that much until I look at it in writing. But to anyone not training for a half or full marathon, or any type of run for that matter - the discipline has to be in your exercise and nutrition. Less portions but more meals/healthy snacks throughout the day to keep your energy level up, some sort of physical activity for at least twenty minutes a day at least five days a week and I feel that reading is another form of "diet" that will help you stay motivated for one, in turn accoplishing your goals. If you don't know what to read, remember John & John (Maxwell & Wooden), that will cure any negativity you encounter throughout the day!
Have fun & good luck in your training!
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