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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.
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