my-blog

Motivated-Inspired-Prepared&Determined

Fri, 18 May 2012 00:54:45 +0100

I’ve got ice on my left calf as I type this. Not to take care of an injury, but more so to relax the muscles from the punishment they’ve been taking since the start of training in January. The final workout (sprint workout) was done yesterday. Many miles have been put on in preparation for the first of several races that will total more than just 3.1 miles. This Saturday will mark the 15^th half marathon I said I would never run in my life time. This will also be the 47^th total Freedom Run accomplished since starting this mission in 2007 to honor my friend and all of those who have lost their lives serving this country.
I remember telling my sister that I would never run a half or full marathon just six years ago and prior to that, many times. She’d always tell me that I’ll do one someday. “It will happen, I know you will.” Sure enough, she was right.
I’ve learned plenty from my sister in regards to running. One thing I had never been good at was asking for help. I always want to do things by myself. With running, and pretty much anything you do that is worth accomplishing, you will not do alone. Someone will help you along the way whether you want them to or not. Even if you don’t want them to, you NEED them to. Training is very tough and with some workouts you actually need someone there pushing you, guiding you and showing you the way; the way to a better you. Improving yourself both mentally and physically takes time and patience. It doesn’t just happen overnight.
One of the main sources of “mental training” for me is reading. Another thing you could say I never wanted to do, especially when it came to school work. But just like a good trainer that’s there in the gym and making you work harder and harder each time, a good book that teaches leadership skills, mental strength and faith in your abilities is just as important. You may just be reading by yourself, but you didn’t write the book. The author along with others who were instrumental in putting that information together did.   That means, they were also a big part of your training in an indirect way.

With the Fargo Half Marathon less than thirty-six hours away as I write this, another goal is set and hard work has been done in efforts to accomplish it. Last year I was able to break a time I hadn’t since starting with half marathon events. That is to break two hours for a finishing time. Coming up forty-five seconds short last year at this location, Fargo, ND; that next month focus became big. More focus, work harder and have more self-discipline. I knew I could do it if I just set my mind to it. It happened. A time of just over 1:56 was accomplished in Duluth, MN at the Garry Bjorklund Half Marathon on June 18^th.   This is in part of the Grandma’s Marathon weekend.   In 2012, the new goal has been set to 1:52. Fifty-two divided by my old high school basketball number thirteen equals my friend Sgt. Corey Rystad’s hockey number in high school four. It’s all in the numbers. My goals have meaning to them, much like each event we’re at and the purpose for running.

We hope to have a great crowd on hand in Fargo, which will sure to be the case. Over 23,000 runners in several events from 5K to full marathon. Fargodome, we hope you’re ready for this finish once again, running to remember our fallen soldiers; honoring those war veterans who have served this country & showing respect to those who are still serving now. We are Philco’s Freedom Team. We Run to Remember and We Will NEVER Forget. See you at the finish line, in Fargo North Dakota this weekend!!

Some things are meant to be broken

Wed, 09 May 2012 02:03:50 +0100

The start of 2012 has been similar to the start of 2011. Last year I had a goal to break a PR early in the year when it comes to running events. It almost happened the first 5K last year in West Fargo, ND. Missing it by two seconds, it happened the next day on a hillier course that ended up being a much windier day. It could have been due to the fact that this was event put together by Gold Star families and involved many different military branches; whether it was in the pre-race ceremony or the post race ice cream social event. Regardless, the goal was reached quick, and that same thing happened again this year.
A personal record might not have been reached the first race of the season, which happened to be the same one the goal was met in 2011 (Tribute to the Troops 5K in Eagan, MN), but I was able to shatter the previous race time at that same course just a year ago by over forty seconds. A time noted in the Run Schedule section of this website (23:09) made me feel pretty good. It truly is one of the toughest 5K races you’d try that only involves roads or sidewalks.
Six days after this event, it was time to focus on breaking that personal record time from 2011 and really zooming in a time that would have been almost a minute less than before.
When you’re driving, you can step on the gas and get to your location quicker. Try that while running. You’ll understand why your vehicle gets terrible gas mileage when you open it up and speed down the road instead of using cruise control at a speed near the limit. It takes a lot of energy to kick it down and give it your all. Your body has a hard time with that, no matter how much gas is left in the tank. I had to cut this down into bite sized pieces in order to be able to swallow it as a whole. One minute to cut in a 3.1 mile race. That’s a little more than twenty seconds per mile. Try going from an eight minute per mile pace to a 7:40 pace. Do it for a half a mile. Try it for a mile a day later. Do it for a mile and a half a few days after that and work your way to three miles, running that pace steady. In fact, eight minutes per mile last year was a push for me. If I could do that steady for three miles, I was pretty excited finishing a race able to even stand up right.
Now cut that 7:40 pace to about 7:15. That’s right around the pace I needed to go in order to accomplish the next goal running with Old Glory. The conditions would have to be perfect, a nice cool day with limited wind. A little gust here and there would be great, just to give some more oxygen into the body while the run was going on.   Along with this, the flatter the course the better! You couldn’t get much closer to this exact order than this past weekend in Fosston.
One thing I try not to look at before any race that I haven’t been a part of in the past is the map of the course, especially if I know the town at all. I don’t know the interior of the actual city of Fosston too well, but the general lay out isn’t very hilly and in a 5K event, you could plan something that doesn’t have a lot of turns. For my mental part of the physical training, I run on the high school track in Mahnomen. On Sunday, the day after this Fosston Rotary 5K event, I did a twelve mile kettle bell interval run. After each mile, I’d stop where I had a twenty-five pound kettle bell sitting on the grass infield of the track and would do twenty-five swings. On odd numbered miles, with two hands; even numbered miles alternating hands – one handed. That’s 48 laps around the track, and ended up being a total of 350 reps with the kettle bell. This was finished in two hours and eighteen minutes. With the exception of miles eleven and twelve, the other ten miles were right around eight minute miles (give or take a few seconds). Instead of running a steady pace for 48 laps, I figured this would help break things up a little bit. I could rest as much as I needed/wanted before or after the swings and before getting going on the next mile. It breaks a workout down so much, more than you could probably imagine until you do it. Even though it was tough, it all seemed easier for me. Try running five miles on a track – that’s 20 laps – without thinking to yourself, “That’s five; I’ve got fifteen to go. Fifteen more laps to go??” That’s what it’s like for me out there. And that’s what it would be like if I knew the route of each race I’m in, so I try not to let that happen.
The only unfortunate thing with this race in Fosston: It was a down and back. Down to the football field and back the same route that you just went. What happened the first part of the race? We went down a hill that was two to three blocks long. What did I think just moments before reaching that point on the way back already tired from trying to keep up with my pacer Ben Bruce step for step?   “Oh crap….that HILL is coming up!”
I’ve realized, no matter how many races you’ve run; no matter how hard you’ve trained yourself to get prepared for each event both physically & mentally… Your mind will help dictate your finish. If your body is hurting, it will tell you. When it’s in pain, it will tell you. When your mind hears it once, every step you take, pounding steps on the concrete, stride after stride after stride; it pounds on your brain too. THIS IS NOT FUN! That’s the thought going through your mind that you can’t get out when you’re thinking about the hill coming up and how much more pain it’s going to be trying to get up that thing and still try to reach your goal.
In the last two blocks, my pacer Ben came running from the finish line chute yelling to me, telling me I could still make it in my goal time of 22:13. He sprinted out to me telling me, “You can still get it! You have to give it everything you’ve got though, push it!!”   We went faster and faster and finally got to those cones lining the finish line chute. You could see the crowd from the couple blocks away when Ben came to push me (not literally) to the finish. The cheers got louder and louder, people were yelling but you have no idea what they’re saying. You’re just breathing hard, pumping your arms, kicking it down and giving it everything you’ve got to get to that finish line in style. Finishing hard! The time was yelled out to us, which I also didn’t hear. Probably too much blood rushing to my head with a near max heart rate going full force. Ben came over to me and said “22:15. That’s what they said when you finished.”
I missed it by two seconds??? AGAIN???
A goal time of twenty-four minutes was set for last year right away. The first time I tried for it, I finished in 24:02.
“OH, COME ON!!”   It was good to hear but at the same time thinking you were that close made it tough to take in. A personal record was still set, so I was happy about that.
The official results came to me from my favorite Wiener (also my chiropractor: www.fosstonchiro.com) Gabe by email on Monday morning. I was looking forward to seeing the official results and thinking maybe they missed it and I actually got the 22:13 instead…. Not so much. The actual finishing time was 22:54. I honestly don’t know what happened with that, but even that time made a personal record for me. Last year the best 5K time was 22:59. So I missed the goal by quite a bit more than just two seconds, which I had told many people there that day. That’s alright though. I know I have more work to do, and I’m willing to put it in to shoot for that goal of 22:13 by the end of 2012.
The purpose of this running is to remember those who made the ultimate sacrifice for their country to keep us free. It’s also to honor the war veterans still here to tell their stories and show respect for those who are still serving today.   I did get to explain the purpose of setting goals for running…to the guy’s aunt. I don’t think I’ve seen such an instant emotional reaction when I’ve showed a wrist band to others at these running events like I did this past Saturday in Fosston. Fellow runner and a guy I consider a teammate of mine after hearing he followed PFT quite often through this blog and website, Paul Melby, passed away almost a year ago now at a marathon event near St. Cloud at the age of 35. He accomplished a goal to qualify for Boston, only by twenty-one seconds. A couple minutes later he collapsed and died. I don’t think anyone can explain it still today, but it happened. She told me she was his aunt and I instantly brought my right arm up and straightened my forearm to show her my white wrist band that has been labeled with ‘RIP P.M.’ in blue lettering. All I could say was “he’s with me at every race. He’s the reason I’ve set goals for myself for running.”
I had another guy tell me it’s great what you’re doing for these military guys, I really appreciate it. A response of it’s really great what they’ve done for us, I hope everyone appreciates all that they’ve done and continue to do for us.
It gets people talking, going to these events and showcasing my friend Corey for what he and thousands of others have done for us. They did their duty and were motivated to do it. They loved sacrificing for their country. If I really didn’t enjoy doing this, I wouldn’t. If I thought it was a waste of time to give these warriors the recognition they deserve, I wouldn’t do it. It could be done a different way, yes. There are many things being done in different ways for the military which is great! I’m not the only one running with Old Glory in hand at each race. You’ll find that out in June when I team up with a lady from Wisconsin at Grandma’s Marathon event.
Until then and before, I’d like to thank my family that was able to make it to the run this past weekend. My brother drove the lead vehicle escorting us into Fosston – the Philco’s Freedom Team customized military style Jeep. My parents, who also ran in the 5K – I thank them for not only the support of the efforts put forth to do what we’re doing but for everything they’ve done for me. If I didn’t learn discipline and hard work from them growing up, I probably wouldn’t have the drive to do this today. My sister wasn’t able to make it, but she’s the one who got me into running – I know she would have been there if she was able to! To all the directors of the run, it was a great time, great course and fun event to be part of! Luke Nelson, Gabe Wiener and all who helped promote what we’re doing (and continue to do so) THANK YOU!! And of course, to Ben Bruce – my personal pacer for the race who told me before hand “I’m just going to keep the seven minute per mile pace, so keep up if you can.” At least I knew where I needed to be the entire time. Trust me, Ben can run much faster than that! He’s a great runner and has taught me a lot when it comes to running and working out. Maybe someday I’ll be able to run as fast as him, but until then, I’ll just keep working towards it one step at a time.

Up next: Fargo Half Marathon    #1 of 4 on the 4:13 schedule for 2012. We’ll see you in Fargo, ND on May 19^th!!

Tribute to the Troops 5K 2012

Mon, 30 Apr 2012 02:43:45 +0100

Ring Mountain Creamery in Eagan provided us with a good treat right before making a long road trip home. The icing on the cake to a great weekend – or in this case, the ice cream on the cone, part of the Scoops for Troops event held this afternoon.
I’ve just returned home from what was another great weekend and the start to what will definitely be a great 2012 running schedule to remember our fallen soldiers, honor those veterans who fought for our freedom and to show respect to those in uniform that still do, today.
The trip started just yesterday late morning down to the Twin Cities. An uneventful Friday night, (unless you consider playing a round of golf right after work “eventful”) helped me relax and focus on the weekend that has now passed.
To many, a four hour trip to the Minneapolis/St. Paul area is a long way. After driving 27 hours (one way) to Massachusetts last year, a drive four hours doesn’t seem like much anymore. I arrived in Minneapolis around 5pm and went straight to Fort Snelling National Cemetery where a meeting was to be taking place with a small group at 6pm to go to a few of the grave sites for fallen soldiers. I wanted to get there ahead of time to just drive through this cemetery, hope I don’t get lost and just really take in just how amazing this site really is. If you haven’t been to this cemetery or anything like it, you should go there sometime. Really see how many men and women sacrificed their lives for your freedom.

It was about time to head back to the front of the cemetery, to meet with several families and individuals who would be making a parade like venture through FSNC to pay tribute to just a few soldiers laid to rest.
The first sites we visited were that of the two director’s sons – Daniel Olsen (Wayne & Gwen Olsen) and Connor Masterson (Sandy Masterson). They’re buried right next to each other in the cemetery. We gathered around their sites, they said a few words, placed some items next to their stones and we took some pictures as a group. From there we went to a site that was all too new. I was told, by Joe’s father Jim, that they had laid him to rest exactly a year ago that date (4/28/11). Joseph Kennedy was the guy’s name. He was 25 when he was killed overseas in Afghanistan…if he were alive today, he’d be 26. Three years younger than me. We did the same thing at his grave site. Some words were said, stories shared, items delivered for him and then a group picture.
To many people, a quick visit to a cemetery to see guys you never knew, maybe would have never met either, would be questioned. I don’t care if people question it or not for me to see these sites, to think about the lives they would have had and how much of an impact they would have had on everyone they were around, without even knowing them. You know they would have. Why? They took steps forward to brave the elements. I’m not talking about weather like you and I have to brave should we decide to run in a 5K, 10K, marathon or whatever. I’m talking about the elements they knew were there at the locations they were going to be sent to. They knew the sacrifice that had to be made and understood the possible consequences that went along with it. If you question someone going to view a grave site of someone they never knew, ask yourself this next time… Why would someone you never knew, risk their life to support you? They lost their lives to preserve your freedom; my freedom; anyone that lives in this country – their freedom. They deserve a quick visit from a stranger.
From there, we went to Teresa’s Mexican Restaurant in Eagan. In most cases, Mexican wouldn’t be the way to go for me the night before a race, but I guess it gave me the extra fuel to push forward on a hilly and windy course to break my previous time from last year. Cars need gas – most people don’t appreciate when I have it, but the wind helped reduce the fumes a little bit during the run. I wasn’t the only one polluting the air in Eagan, today.
Once we got to the park, there was quite a few people I remembered from last year that were back, along with some new faces I got to meet. One in particular I was glad to not only meet but shake his hand and talk to him for a while – Tim Nelson. He served with Corey over in Iraq. Not only did he serve with him; he was in the vehicle when it got hit by the IED that took the life of Bryan McDonough & Corey on 12/2/2006. When he had told me that he’d heard about what I was doing with this running all over the country, it made me feel good. Just that quick mention and knowing he and all the veterans I run into (not literally) appreciate it, that’s enough to keep me going.

Once the race began, the focus really sets in. Not just on the race and trying to beat a previous time, but also holding on to this 3’x5’ American flag that’s strapped to a four foot pole, on my shoulder ready to take me away into the sky if I jump even a little bit. I make sure it’s safe around others and that it doesn’t get in their way, so both sides are held at least for part of the race. I was able to break away from most of the crowd after the first half mile or so this time around. I was even behind the 5K winner right away. I’m pretty sure I kept up with him for at least six seconds before he got a bigger lead on me – eventually just clipping my time by seven minutes or so. One of my friends told me “Well I bet you he wasn’t carrying a flag!” True, but I bet you even if he wasn’t he still would have beaten me by five minutes, or more.
Marines are tough guys and he showed it on the course! Aaron was his name, from Burnsville. Very nice guy, had the chance to talk to him after the race and a picture of him and I was posted earlier today on http://twitter.com/freedom_team
The finish time I don’t have official yet, but I know it was somewhere right around 23:15. It will show up on the Runs/Schedule page here soon, once I get it. Again, time isn’t the biggest factor for me at any of these races, but I’ve got goals in mind, and I feel really good about this race and time that I ended with. It’s probably one of the hilliest 5K’s you’ll ever run. Come try it sometime! www.scoopsfortroops.net And when you see my dad, ask him if you can check out his dog tag! He took first in his age group at this run today. I believe the age group was called the “Young Guns”.

Speaking of goals, this coming Saturday, I will be shooting for one that will be tough, but I know I can do it. The Fosston Rotary Club is putting on their first annual 5K event. This will be special for me as well. I had the opportunity to run part of a fallen soldier’s funeral last summer in August. Another guy I never met, didn’t know previously, but had been asked by my good friend Gail to do this for the Matthew Harmon family. Matt was KIA August 14^th, 2011 in Afghanistan on his third tour. He left behind a wife and three kids. For his funeral that was held in Fosston, I was escorted by my brother, in a custom made “Philco’s Freedom Team” Jeep leading us; my friend Kyle Larson drove my car decked out with the same attire it always has going to each run; and behind me, keeping me safe as they always have, my parents in their car with several little American flags posted on the hood, doors and trunk area. We went right down Highway 2, from Fosston High School all the way to the cemetery Harmon is laid to rest in Lengby, MN. The total milage: 7.6. It took us just over an hour to finish this Freedom Run that I considered an “honor escort”. Honoring Sgt. Harmon, his fellow troops, his family and all who knew him. I’m glad I could be part of it.
Come Saturday, May 5^th, I hope that I get the chance to meet his family. My friend Ben Bruce, who knew Harmon, will be my personal pacer during this race. He’s agreed to go a certain pace (about seven minutes per mile) which he’d be able to do much faster if he wanted. This way I know where I need to be in order to accomplish this goal. I’m truly looking forward to it. We hope you can take part in some way as well! This Saturday, May 5^th – 5K walk/run one block west of the hospital right on Highway 2. Come join us, or at the very least, cheer us on to our goal time.
Finally, thanks to all who make the Tribute to the Troops 5K event and Scoops for Troops possible! It is an absolutely wonderful event to take part in and I look forward to attending every year!

Almost Go Time

Wed, 25 Apr 2012 23:58:51 +0100

I never used to think anything was possible if you set your mind to it. As you get older, I can see why people don’t like to call it old, but wise. The higher your age becomes, the more you’ve experienced. The opportunities arise where you will go through so many different circumstances. “You live and you learn.” I’ve heard it many times and every time I keep hearing it, the more I believe it. The more I live, the more I learn.
Many runners have experienced setbacks. Injuries, sickness and schedule conflicts that will affect your way of training. I’ve been very fortunate to only really be effected by the third one, just schedule conflicts. Proper training both physically and mentally has helped me strive to accomplish goals I never used to think were possible. Since last year, run after run breaking personal records, that thought has changed drastically.
After hearing from a friend and a guy I consider a teammate, Paul Melby from Oklee, MN – a city in my home county (the only county in Minnesota without a stop light); I made it another mission to work harder in 2011 to achieve the success I wanted. He talked to me after winning a 5K event during the Oklee Centennial in July of 2010 the importance of setting goals and really getting after it. The way he put it: “Set your goals, realistic goals I’m talking about, think about it, talk about it, and most importantly, work your ass off to accomplish it!”
These blogs, like the one you’re reading right now, Paul used to follow. I honestly thought he was pulling my leg and trying to make me feel better knowing someone actually read these, but he mentioned a few comments I had made in some posts after a couple of marathon events I took part in. It put a smile on my face and made me laugh. I just thought to myself, “Wow, another runner actually reads my posts…this is cool.”
I’ve made it another mission this year in 2012 to work hard to achieve some more goals. Not even necessarily in terms of running, but other things in life. I can’t explain them right now and will only explain them to some, but you’ll see them in action during each Freedom Run this year.
Yesterday I had the chance to run with a guy that’s in great shape, has accomplished some great times in runs that he’s taken part in and I respect immensely when it comes to working out. Ben Bruce is the guy’s name – he’s a police officer for Mahnomen County and I’ve gotten to know him well by speeding through town so he’d pay attention to me by picking me up, giving me a ticket and viewing my record. Alright, so he’s never done any of those things, but it could happen someday. But speaking of that, a police officer chasing me – I had the opportunity to reverse that role on the high school track. Ben is going to be my pacer during a 5K event held in Fosston, MN on Saturday, May 5^th put on by the Rotary Club there. I told him my goal time and he’s agreed to pace out that time on the course and pretty much let me chase him. Or after a training session or two of going the pace I’ll need to for 3.1 miles…keeping up with him. We did a trial run at the track last night. Three miles starting with a nine minute mile pace (felt great); second mile an eight minute per mile pace (felt pretty good); then the dreaded seven minute per mile pace (panting like a dog, grunting and wanted to fall over at the end…little over dramatic with that last one…but I was more winded). The last lap Ben yell back to me “One more lap, let’s go! You got it!” At this point I was only a few steps behind him. I started to fall back halfway through that lap, about to just slow way down and let him keep going, but that whole mind set thing struck me. When you think you’re at the end of the road, like there’s no gas left in the tank, you make a quick thought: “I’ve got less than a quarter mile left, I don’t care if I puke at the end, I’m finishing strong.” Again, a little over dramatic, but that’s what people like to hear, so I say it. I did actually think that to myself for the first time ever yesterday, right before picking up the pace back to Ben’s seven minute mile pace. I finished right next to him for that mile, but really wanted to swear at him, even though he did absolutely nothing wrong. Kind of like the black jack dealers at a casino – people yell at them and get mad because they beat everyone at the table. Those same angry people forget, it was their choice to sit at that table, throw their money out on the table and risk it at a card game. Same deal for me on the track. It was my choice to push myself a little harder, just because I want to achieve a goal at this upcoming run.

Coming up to kick off the 2012 Freedom Run schedule, we’ll be taking part in the Tribute to the Troops 5K event in Eagan, MN. Sounds like a good crowd from northern Minnesota will be on hand and participating in this event!
It was put together by a group of Gold Star families in honor and memory of their sons/brothers that lost their lives serving the country that they loved.
The night prior to that, some of the families, participants in the event, directors and others will be heading to Fort Snelling National Cemetery to visit some of the graves of these fallen soldiers. I had the opportunity to be part of this the first year I went down for TTTT and it was definitely a great experience. I remember when I arrived at the cemetery, I called the Olsens, Gwen & Wayne and told them I was there and would meet them at their son’s gravesite. They told me the section he was in and I figured it would be an easy area to find, considering I know the alphabet and can count fairly well. I started driving through the cemetery going from section to section then all of a sudden it went from X to AA to T to just random letters, depending which way you turned. All of the tombstones are just white and exactly the same structure. I called them back when I finally got to the front entrance and said, “Yeah, I’ll just meet you at the front and follow you to Daniel’s gravesite, I kind of got lost.” Guess I’m not as smart as I thought.
Also this year, a soldier stationed in North Carolina will be making an appearance after one year absence. Mary Kolars, originally from Rochester, MN, will be back! She helped organize the run back in 2010 which was the first time meeting her. We’ve stayed in touch since and wanted to run together at some event. Ironically enough, it will be at the event we met just two years ago. Sounds like she will be in full uniform which will make this run even more special for us. I just hope I can keep up with her.

The final thing I have is a letter I sent to some local media and one of the race volunteers for the event in Fosston on May 5^th. I plan on breaking my personal record from 2011 (set in Hillsboro, ND last June – 22:59) at this event with the help of my friend and teammate Ben Bruce. I’ll leave you with the release I have sent out, in efforts to get as much of a crowd there as possible to cheer us on to the finish.

**************************************************************

Letter to the Editor:

Coming up on Saturday, May 5^th the Fosston Rotary Club will be hosting a 5K/1K event to raise funds for the Fosston FIT Trail. Along with many other runners and walkers of all ages, I will be present to take part in the event in support of the club. During my run, I’ll also be running in support of many who have sacrificed their lives to keep us free. August 27^th, 2011 was one of my most memorable runs for me that started right in Fosston. From there down highway two all the way to Lengby, I was escorted by family and a close friend in three vehicles – running with a 3’x5’ American flag. It was in honor and support of the Harmon family in the loss of Sgt. Matthew Harmon, a man I never knew or had the opportunity to meet. I was invited to take part in this event by one of my friends from Lengby, Gail, who had contacted me earlier that week. It was a true honor for me personally and the people who were involved to help me get to my destination safely (the cemetery where Matt was laid to rest). The cities of Fosston and Lengby brought excellent support for the Harmon family – rightfully so. To honor and remember a patriot who sacrificed his life for the country that he loved.
I started running with Old Glory after the passing of my good friend, Sgt. Corey Rystad of Red Lake Falls, MN. Ever since that point, I’ve been working my way to accomplish certain goals, both personally and for my team.
One of my teammates – a runner named Paul Melby from Oklee, MN who passed away after accomplishing one of his personal goals last spring near St. Cloud told me the significance it can have on you by setting yourself up to succeed in anything you do. He told me to set goals, and work as hard as you can to achieve them. Like any coach you’ll come across, he mentioned that you can do anything you set your mind to. And just like any coach who’s said it, he was right. I made it a point the rest of that year to set goals and work hard to accomplish them. I was able to surpass five personal records when it comes to running with the flag and I plan to break another one in Fosston, MN on May 5^th with the help of another teammate and friend, Ben Bruce. I don’t ask for much when it comes to running, but I got in touch with Ben because I knew he would be able to pace me to this goal. I need someone to chase during this run to ensure I will accomplish another personal record and there was no one better I could think of than Ben. One other request I have to you reading this, is if you’re around the Fosston area on Saturday May 5^th, please come out and support us. We will need all of the encouragement possible for us to get to the finish line in the timing we’re shooting for.

My goal time is 22:13 for the 5K event. It seems like an odd time to reach for, but if you read through my website, www.philcosfreedomteam.net you’ll understand why that time is significant.

We run to remember our fallen soldiers; To honor our war veterans; To show respect for those still serving.
Thank you in advance for your support of our team, our military and our country.

We’ll see you in Fosston on May 5^th!

Great article to read

Mon, 09 Apr 2012 21:38:16 +0100

There are a lot of great articles out there on health and well being. I get some very informative and good reads sent directly to me from my chiropractor who knows his stuff when it comes to preventive care. This one in particular is something that may be more common than you'd think. I've heard from several people who have suffered from this at one point in their life, especially those who do a lot of strenuous workouts. Some easy things you can do to nullify the pain or in some cases, even prevent it from happening in the future. Read this great article about plantar fascitis from Dr. Gabe Wiener of Fosston Chiropractic of Fosston, MN.

Plantar Fasciitis
Gabe Wiener, D.C.
Fosston Chiropractic Clinic
www.fosstonchiro.com

Plantar fasciitis (pronounced PLAN-tar fashee-EYE-tiss) is an inflammation of the fascia on the bottom of the foot. Fascia is the covering over the muscle. The pain is usually in the front and bottom of the heel. It can also be over the entire bottom area of the foot. The pain can be mild or debilitating. It can last a few months or a lifetime. It can go away by itself, only to return in a few weeks or months.
If you have heel pain at the inside, front and bottom of your heel, especially if it's in the morning or after sitting a long time, then you may have plantar fasciitis. When the pain is severe, it is believed to be the result of bone and/or nerve irritation that is the result of too much tension, inflammation or scar tissue in the fascia. The pain often increases with more walking and standing. The pain is usually where the fascia attaches to the heel, but it can be over the entire bottom area of the foot.

Causes of plantar fasciitis can be from the following:
Recent increase in activity
Prolonged standing or running
Improper footwear
Increase in body weight
Lower-back, hip, knee, or ankle dysfunction
Repetitive Stress
Flat feet or low arches
Gait Abnormalities

Various treatments may be used to treat plantar fasciitis depending on the clinical presentation, age and activity level of the patient. Treatments may include but are not limited to the following: rest, ice, NSAIDS, massage, chiropractic adjustments, acupuncture, orthotics or foot inserts, stretching, reduction of aggravating activity, surgery, steroid injections, or foot braces.

Proper diagnosis of the plantar fasciitis is the first step in correction of the problem. Please consult a trained professional for evaluation and diagnosis of your condition. Just because you have foot pain does not automatically mean that you have plantar fasciitis. In my experience, plantar fasciitis is a very treatable condition once the proper diagnosis has been made. Using a conservative treatment approach and involving the patient in active care, most people are able to resolve this debilitating condition.

I enjoy maple syrup

Mon, 02 Apr 2012 01:26:34 +0100

Even when you don’t plan on running an event, sometimes things just come up and you decide that maybe this would be a good time to meet some more new people while honoring and remembering our fallen soldiers.
This past Saturday, finishing off March in style, a trip was made to a small town of just over 300 called Vergas, MN. They had an annual event called “Maple Syrup Fest” going on. I think that was the actual name, they talked a lot about maple syrup, I know that. My good friend and main trainer, Chris told me about this event. I think it was Wednesday evening, which gave me two days to decide. I decided that night, that this would be the start to 2012. Since I didn’t actually place it on my schedule, I considered this a “pre-season” run. Kind of like a scrimmage or jamboree for high schools before the actual regular season starts and the exhibition games for the professionals. It’s weird how it worked too…this course was a lot like the first Freedom Run of 2012 that will be coming up end of April at Eagan, MN. Very hilly, challenging, and much like last year we had in Eagan, Vergas was very windy this year. They had a really nice turn out for this run. A few people I knew, Chris was one of them, and a couple people from the Mahnomen area as well.
There were several people who commented while on the course and after the race. Again I heard stories from other war vets about experiences they had while overseas and losing guys that they were close to. One in particular was one of Chris’s friends that was running from the Detroit Lakes area. Corey was his name and he had been deployed in the past. He understood what it was like to lose someone close, and in his case, some of which he actually served with. He talked about the same thing I see it as: “It’s sad when it happens, but you just have to keep moving forward like you are.”
Recognizing and honoring those who have served and made the ultimate sacrifice is what helps me move forward. One step at a time, you impact people more than I ever thought I could. An older gentleman I talked to at the after race meal (pancakes with, yes, you guessed it…maple syrup) talked to me about that fact. I explained to him what I was doing and why and he talked about some of his friends he had lost to a war. The way he put it to me was “that’s one hell of a tribute you’re doing. I have never seen anything like this, keep it up.” Hearing stories from a guy closer to my age, plus this older man is just more motivation and inspiring for me to hear and build up a stronger mind set in realizing the right people are being impacted. The ones who’ve worn the uniform, worn the boots, and sacrificed their time and efforts to fight for the country they love. That made the drive back home more enjoyable. To be able to think about what these guys had talked to me about and made me realize once again that life is good. Whether you think so or not, things could be much worse no matter what kind of situation you’re in.
Finished up a 12.5 mile run today, over eight miles of it into a very strong wind, which is always a good challenge. Isn’t very fun at the time of doing it, but once you’re done, you feel accomplished.
Coming up this Wednesday, I’ll be hosting my second fitness class in my hometown Red Lake Falls at their gym 1 Body Health & Fitness at 6:30pm. If you’re in the RLF area and are interested in checking out just some of the workouts we incorporate to our training program that will help you achieve your personal goals, call Chris and ask her if there’s any openings. 218-253-2111. Would love to have you part of the class!
Good luck with your training and hope to see you at an event sometime this year.

Work hard & succeed

Mon, 19 Mar 2012 02:46:04 +0100

Just over forty days until the first Freedom Run of 2012. It seems like the first couple months of training drag on, trying to get in the best shape possible so you feel good on the course. The biggest thing to keep reminding yourself, especially in the first forty days of training is that progress will happen slowly, not all at once. You’re not going to be where you want to be in just a week. Not even two weeks. You’ll be very lucky to be in a lot better shape within a month even. You will definitely feel much better after the first month, but it’s not until almost six weeks to two months that you start to feel a bigger change in the way you look, feel and even act. With good workouts, consistency and focus, you’ll achieve a lot of great things. Goals will be met one step at a time, but it takes the dedication and patience to get you there. A topic I had visited with one of my friends about the other night at the gym was discipline. You need it in order to accomplish what you’re setting out to do. Before you have the self discipline to move forward though, you need a clear goal. Talking about your goal, writing it down and telling others that you know and don’t know about it. Whether they listen to you or even care about it, the thing it does for you is personally holds you accountable to achieve it. No one likes liars – when I tell people my goals and what I’m setting out to do, I also tell them some of the things I’m doing to make it happen. I also tell them “It will happen.” I never know how I’ll do it, when I’ll do it or what exactly will be done to help get me there, but I know things work out in the end. It’s amazing how your mind works when you tell others about your goals. When you’re self disciplined and responsible for your own words and actions, you don’t want to let people down. I feel like I do if I tell them something that I personally set out to do, but don’t work hard enough to get there. I do understand that certain weather conditions and terrain will make it more of a challenge to achieve certain goals, and sometimes when you’re training you can’t train the same way the race setting will be, but excuses are only that…excuses. Everyone has to deal with the same conditions. We work the best circuits possible to maintain stamina and endurance that will help offset those conditions.
I had the opportunity recently to host a class at the new (and only) fitness center in my home town and county, Red Lake Falls, MN (Red Lake County). Chris, one of the co owners of the gym asked me about a month prior to that if I would and I gladly accepted. Once a month I’ll be going there to host a class of general fitness to help others achieve their goals too. I never realized how much better you feel about yourself when you see others learning things that they didn’t know before that you do almost every workout. When they take in the information you provide and use it to their advantage as a group and on their own when you’re not there. The first session was just a general teaching of warm ups, cool downs and a ten minute circuit training that consisted of ten different workouts. They were jump rope, V-Ups, push-ups, planks, mountain climbers, burpees, scissor kicks, the bicycle and Superman/Superwoman. Thirty seconds on, thirty off just so they could get a feel for it and still get a good workout. Breaking it down to explain that they’ll only be working out for five minutes total, so in turn asking that they work has hard as they can and not selling themselves short in the thirty seconds of workout per circuit. In that ten minute workout, you could tell the individuals in the class listened well. They worked hard in those thirty seconds which makes you feel even better knowing that they understand hard work will get them to where they want to be as well.
Training will progress well now, as work isn’t going to be as hectic around here now that playoffs are about complete with my work at the radio stations in Mahnomen & Ada. I love getting the chance to see some great games, but the travel makes it tough to schedule gym time personally. Now will be time. Now is when more hard work will lead to another year of achieving goals at these different events in 2012. We hope to see you there cheering us on! If you want to, join us for a race or two. The schedule is located in the Run Schedule section of this site.
I had a good talk with a Canadian lady that was in Mahnomen for a trip to the casino just the other day. We talked about fitness and how important it is. She told me she just runs and works out to stay in shape, not to compete in any sport or marathon running. She told me she knows that it takes hard work to stay in shape, but it takes a lot more than that to get back in shape when you stop for a while.
Work hard and succeed. Success isn’t measured by how many races or games you win. Not even by how many you compete in. It’s measured by your willingness to make yourself better than you were yesterday. Good luck with your training!

A major impact

Fri, 02 Mar 2012 22:44:39 +0100

It’s the start of a new month and it seems as though things are moving at a very fast pace. Hard to believe there’s less than a month before taking to the streets for the first race of 2012.
Preparation has been going extremely well for this. There’s only a been a few days that were missed when it comes to working out, but that will happen when you’re on the road quite often. The best thing to do in that case is never let it get to you. Don’t ever think that you’re not doing enough or that there should be a lot more done because you missed a day that you felt needed to be accomplished. It will work itself out in the end. Adding stress is one thing I refuse to do when it comes to preparing for events and it will stay that way.
I had the opportunity to re-focus on what is important recently by attending an event in Detroit Lakes, MN. Each year, around the end of February there’s a meet & greet set up by the Minnesota Patriot Guard group out of the Detroit Lakes sector. If you’re unfamiliar with who these people are, get familiar with them. You might see them attending an event you’re at in the future (www.mnpatriotguard.com).
My friend Karla, who I consider one of my “bodyguards”, invites me to these meet & greets every time they’re going on. I always try to make it happen to I can meet some more of these great people. The majority of them are veterans – and most of them ride motorcycle to the different events. If you were to judge or stereotype them by first glance, you’d think they’re Hell’s Angels or just some badass bikers that are mean and not personable at all. They’re far from that. They’re some of the nicest people you’ll ever meet and provide a lot of families of fallen soldiers and support for our veterans that really need it. Honor – Dignity – Respect. That’s what they have for the military, and I’m glad they welcome me in to these different events to be a part of them.
Upon arriving to the American Legion club in Detroit Lakes that afternoon, I was greeted by Karla her self right when I got there. I had met several of the other PGR at previous meet & greets so I knew quite a few of them, just couldn’t always remember names right off hand. And if they didn’t remember my name, which was just fine; they’d call me “the marathon guy”. It’s much shorter and easier than “the guy who runs with the flag”.
I had a feeling Karla was going to ask me to speak at the event, as I had at all of the previous ones too. There was a group of people there that hadn’t been to a meet and greet I was at, and you could definitely tell right away which ones they were by panning the crowd while talking. They were truly focused one what I was explaining. They were all very attentive and wanted to hear what the next venture was for the upcoming year, and some of them came up to me after I was done to let me know that if they’re able to make it to a race in their area, they’ll be there to cheer us on. That’s always reassuring to know you’ve got that kind of support.
One in particular I talked to for about ten minutes made me realize how important this is to run to remember our fallen soldiers. He went on about his time serving during the Viet Nam war. I’d heard similar stories from other Nam veterans but this guy was getting into it, knowing I’d listen and really take in what he was explaining. He talked about the depression he went through for a long period of time. I don’t know if you consider 35+ years of it long, but I sure do. He told me how when they returned, they got rejected by their own people. Citizens that they were defending from the United States disrespecting them and making their lives a living hell, after all that they had been through. He went on to tell me that when he joined the Patriot Guard – the depression slowly started to diminish. He came to the realization that there are groups out there who truly care about him and his fellow soldiers that were in battle with him during that time. He looked me right in the eye, trying to hold back tears and told me, “You don’t have to do what you’re doing, but you still do. It’s things like that, what you’re doing, that make us veterans proud that we served and realize once again, that there are people who care about us. Thank you.” He couldn’t say much more after that, emotions were getting to him, like they were for me. All I could say was, “You deserve this – all of you. Alive or fallen, you all deserve more recognition that you actually get. Remember that.”
He just nodded his head and walked over to some other people that were near by so he could continue on meeting and greeting.
You can raise all the money you want to help support an organization. You can get as many people involved in what ever you’re doing and hope it has a lasting impact on people. One short conversation that I had that afternoon – from one individual who had struggles in his life…who thought to him self (maybe more than once) that life just isn’t worth living…pour out his heart to me to express what it means to be part of something where people respect you and are glad that you’re around. I can’t begin to explain how much that impacted me, and obviously did him as well. Little conversations go a long way. A quick talk with someone who’s served our country just makes you realize how great you’ve got it. This was another reminder, right in front of me. Following the conversation, a quick hand shake.
It’s not a big deal how far I run each day. It’s not a big thing to me whether I bring in hundreds of dollars to the non profit we’re aligned with (www.projectnewhope.net) – but more important, it is a big deal knowing you’re making an impact on the people you want to impact most. That’s why the organization is around – Project New Hope helps these war vets get back to a regular civilian life free of charge to the soldier and his/her family. The Patriot Guard helps grieving families of soldiers and supports war vets who make their way back home but still feel alone. Philco’s Freedom Team – we’re just doing our best to keep the memory of our fallen soldiers alive. One training session at a time; One running event at a time; and simply one step at a time.
You will rarely impact the amount of people you’d dream you could – but you will impact the ones who needed it most.

2012 Preview

Tue, 21 Feb 2012 01:09:19 +0100

The 2012 schedule has been posted. It’s one more step to the next level – preparing mentally for another year and accomplishing goals that have been set. I’m pretty sure there will be other runs scheduled as the year goes on, but I’m not going to worry about that right now. This schedule set with the Philco’s 4:13 are going to be great races. Fargo is always a fun way to start off the 2012 season as it has been the last few years. Following that my second full marathon with the flag will happen in Duluth, Minnesota. After going there last year, completing the Garry Bjorklund Half Marathon in record time, I knew that was the place I wanted to set on the schedule for my next full marathon route. The crowd there was awesome. It was such a well run marathon event, just like Fargo, it had to be the location. It was between that and the Twin Cities Marathon, but it just so happens I will not be able to run that weekend due to a different (and important) event that will be going on.
Speaking of a well run event – not only did I want to get back to the third of four half marathons again sometime, but figured I might as well do it this year! I’ll be heading back to the Marquette Half Marathon in Marquette, Michigan on Labor Day weekend, a week after the second of four halfs that will be in Rochester, MN. I’ve never taken part in this event, but have heard good things. Marquette is not only a great place to run, but it is such a nice city. I wanted to take some time to get up there and really take it in, so that’s what’s going to happen. From Rochester to Marquette with maybe a stop or two in between. I haven’t set all of the travel plans quite yet, that’s still a fairly long way down the road. You may think I’m organized, but really I’m not. I can fake it pretty well!
The final run of the year, which will finish off a back-to-back-to-back weekend journey, will happen in Sioux Falls, SD. Again, another location I have not been to, but am already looking forward to it. I got a response back from the director, who just so happens to be a Viet Nam war vet. I think we’ll get along just fine.
All of the directors for these events have been contact or know that we’ll be there participating and there’s been no concern or safety issues from any of them.
Training has been going very well. I figured since I’m not in school anymore and never really did a good job of studying in the first place when it came to book work…I might as well “study” some different workouts and techniques that will help get me to my goals for 2012. It was nice to know that over half of the different workouts I’ve studied online I’ve either been doing, have done or are part of my training routine. And reading about them from the professionals…I’m even doing them right. It’s a good feeling when you know you’re doing things the way they’re supposed to be and obviously it’s shown in cutting my times last year by quite a bit.
One step at a time gets you where you need to go. Patience, hard work and focus have helped in the training process both physically and mentally.
I wish you good luck with your training. I’m also looking forward to working with a few more individuals to help them achieve their personal goals for this year too.
To motivate, inspire and prepare someone not only makes them determined to achieve their goal…it adds to your drive to not only see them succeed but make yourself a better person at the same time.

Take it in stride

Mon, 06 Feb 2012 20:54:14 +0100

After another great spring like February Sunday, the day has cooled down to start off a new week and looks to continue cooling throughout the rest of the week before we hit the weekend. I just returned to my house in Mahnomen after a few days of recovering in my hometown from a pretty standard procedure that was done on my mouth and jaw. Most have had this done in their younger years from what the doctor told me, but my wisdom teeth hadn’t been giving me any problems the entire time they’ve been in until this point. Actually, they still weren’t giving me any trouble, other than the fact that one of them was decaying and a big cavity was forming that the dentist wasn’t able to get at. I could kind of feel that when I’d eat certain foods on the right side of my mouth. With the last check up in December, my friendly dentist advised me that I get these removed before the next check up. They’ve been hounding me about this for a little over two years and I finally broke, much like my back bottom wisdom tooth did due to the cavity forming. I set up a surgical procedure to be done on Groundhog’s Day, February 2^nd at 8:00am in Fargo, ND. I figured we could make it a game…if I wake up after the surgery and see my shadow, I’d have six more weeks of pain. If not, I’d be just fine after a week or so. Well, luckily, even though I kind of woke up (which I don’t recall until we were on the way back home) I did not see any type of shadow. All I could see was fog. A hazy view of people and whatever else was in my “view” that morning after I got the remaining wisdom I had left ripped from my mouth. We arrived at the location at the time noted and went through some information. The nurse had me read their little disclaimer deal that I had to sign. Much like the papers they had me sign prior to the arrival, there was a section mentioning that side effects can occur, including but not limited to: death. I laughed when I read that. If death occurs, I don’t think the other side effects would be a worry to me. But you never know I guess. At least she was kind enough to give me the heads up that “some of this stuff may sound scary, but it’s just legal stuff we have to put in there. I wouldn’t be too concerned if I were you.” She wasn’t me, and I wasn’t concerned either. I got to meet with the doc prior to them strapping me to a chair, putting oxygen in my nose, poking my left arm with a needle and remembering the final thing that came out of his mouth, “So are you going to be running in Fargo again this year?” I don’t even know if I answered him back. That was the last thing I remember before sitting in a car driving back to the hometown, barely able to keep my eyes open and feeling like someone stuffed a couple of socks in my mouth by each cheek.   I know by now you’re extremely jealous that this wasn’t you, but I’m sorry. Only the special few get treatment like this on Groundhog’s Day.
I had received many mixed reviews from other individuals, of different ages, that have had their wisdom teeth removed. Some told me it’s the easiest thing ever, another told me “I’m not gonna lie man, it sucks, you’re going to be in a lot of pain for a couple weeks.”   If I had to take sides, the whole easiest thing ever would be the side I’d lean to. It really wasn’t that bad. I guess it depends on the attitude the person has towards situations they’re put in.
I knew it would be a little painful. I knew there would be some blood I’d have to stop from bleeding in my mouth. I knew I wouldn’t be able to eat the same way I did before, for at least a week, which is still part of my awesome diet now that includes applesauce, potatoes (mashed of course), scrambled eggs, protein shakes, yogurt and ice cream. See, this isn’t so bad after all! I even got the okay from the doc ten minutes before the surgery of my only question that I had, “When can I start working out again?” He thought that was funny. He asked, so you actually want to work out??   I wanted to tell him, you’re taking four of my teeth and I’m paying you to beat the crap out of my mouth with none other than Craftsman tools…answer my question. He went on to tell me I could work out the next day, if I felt up to it. He added that the pain pills will have an effect on me that probably wouldn’t allow my body to perform to its full potential when running or cross training, but he left it up to me. This doc knew his stuff.
For the last four days, I’ve been on the very soft food/liquid diet and have iced and medicated the injured jaw/mouth to continue the recovery as best as possible. I must say it’s going very well.
Waking up with a mouth tasting like blood that’s been sitting on your tongue for hours (which it most likely had been) makes you realize how you can take such a small part of your body for granted. It reminded me that I wouldn’t be able to chew on food (good food) for at least another week, depending how the gums heal and it also made me realize once again, that there’s many other people that are suffering a lot more than I am from other procedures and sicknesses out there.
During this time I got to do a lot of relaxing, watching tv, movies and also reading. A crucial part of my training when it comes to getting your mind right. I read an entire book by John Maxwell during that time frame in fact. It gave me the chance to re-focus on certain things. It gave my body the chance to get the rest it needed and also helped me to notice that things take time to get better. One step at a time, you’ll get where you need to go and things will change. Wounds will heal. Simple as that. But as John mentioned in this book I was reading – to change, you have to have the right attitude and the willingness to do so.
I’m following all of the steps noted by the doc to make sure my new mouth style minus four big teeth will be a positive thing. I realized something I need to change in my training as well to make sure I get the full potential exploited this coming year. I wasn’t worried about this procedure one bit. For one, it needed to get done, and two I knew I’d learn something from it and take a lot more positive out of it compared to sitting there complaining about how bad it hurts or painful it feels to have such big holes in my gums right at this moment. They’re stitched up, they’re sealed and will be ready to go within a couple weeks.
I’m not letting it halt any progress I’ve made already this year or any that will be coming up in the near future. Next time you’re nervous about a situation that you think may not turn out good…use some humor to help relax the situation. Look at the positives that could and will happen from it and take it in stride. You’ll feel much better about it going into it and recovery will be so much easier, getting you back on your feet in no time.