my-blog

Welcome to 2012

Mon, 30 Jan 2012 03:36:28 +0100

Nearing the first complete month of the preparation for 2012, I must say it’s been going very well. The start of this month I put together a plan that I feel will help accomplish the goals that are set for this upcoming year of running and push myself to the next level.
Starting out with this team effort, I never made it a big deal to have a finishing time set for myself. Ever since I had a fellow runner tell me that goals are something you should set and really reach for so you can stay on track with training the right way, I’ve made that a big part of my training sessions. Focusing on what needs to be done each and every day that includes not just running but also cross training, strength training, mental training with the help of some mentors that have been key to keep me on track plus advice from trainers and other runners that have been through several different events.
I always keep a positive outlook on the days ahead. There are days where I feel like I don’t want to work out, but once you get into the gym, all of that seems to fade away. With the exception of one day this month of being in the gym during a training session, I’ve felt very good. The muscles are responding well, I feel as though I’m on the right track to move forward to another level this year and look forward to the challenges at hand.
The schedule for 2012 is pretty well set. It’s not all officially complete, but it will be ready soon. I know for a fact, I will be running a half marathon in four different states again this year including both Dakotas, Minnesota & Michigan. This year will also be the first time in four years that I’ll be back on the path to running a 26.2 mile race (full marathon) in Duluth, MN in mid June. Along with that, the night prior to it, will be a 5K event, totaling 29.3 miles that weekend. It will be one heck of an experience while getting the chance to run next to my friend Jean from Wisconsin that will also be carrying Old Glory during both races.

I thank all who have in any way supported this team in efforts to recognize those who deserve it most. The men and women who have sacrificed to preserve our freedom each and every day.
To support the organization I’m aligned with, check out www.projectnewhope.net and see what they have to offer. Instead of a donation, what would be even more beneficial to them would to be to let any war vets you know about this organization and tell them to attend a free retreat sometime. I’ve heard nothing but positive coming from other veterans who have attended a Project New Hope retreat in Minnesota. It could help a veteran and his or her family a lot just by being there for a few days.

Keep up to date with our progress here on this website and blog. With a busy work schedule and more intense training coming up soon, it may not be a weekly update on here, but I’ll do my best throughout 2012 to provide you with our progress in this blog.
Good luck in your training if you’re working to accomplish your own personal goals or team goals with others. Join the team dedicated to serving those who have served us and help us “Run to Remember” our fallen soldiers – Philco’s Freedom Team – Motivation…Inspiration…Preparation…Determination.
One step at a time, we’re getting it done.

What's your excuse?

Thu, 19 Jan 2012 18:43:56 +0100

It's good to be around others that know what it takes to accomplish a goal. The biggest thing when it comes to getting to where you want in any circumstance is consistency. You can workout for a day and feel pain. You can workout for two weeks and still feel pain. Does that mean you're doing something wrong? Maybe, but in most cases, no. With 2012 already in full force, have you continued to stick with your resolution or has it already started to fade? This article will maybe help you out. It's by one of my biggest (not literally biggest) supporters when it comes to running and fitness in general, plus he's a big time supporter of our troops as well. Not only is he a chiropractor (www.fosstonchiro.com) but he's also an avid runner and he's bald...like me, by choice. This edition of his column simply known as "The Spinal Column" will hopefully help "adjust" your mindset into thinking right and sticking with your resolution longer than a week, a few weeks or only a month out of the year. My favorite part of this article is the very last sentence. Enjoy!

Exercise: What's Your Excuse?
Gabe Wiener, DC, CCSP
Fosston Chiropractic Clinic
www.fosstonchiro.com

You’re 3 weeks into your New Year’s resolution and things aren’t going as well as you planned or maybe you never really started that exercise program. Changing a behavior or habit takes time and consistency, so be patient. While not as entertaining as a David Letterman Top 10 List, this one can help you put your health into perspective. Do you use any of these excuses when the topic of exercise comes up? If you're not exercising, you've likely used some or all of these excuses at one time or another. That's a problem, not only because it means you're not getting enough exercise, but also because your lack of action may be contributing to other unhealthy choices that affect your life.

So, without further delay, here are the top 10 most common exercise excuses:

10. A general sense of apathy. "I don't really care about exercising. I work hard enough every day that I don't need an exercise routine."
9. Low on the priority list. "I have a lot of important responsibilities and exercise just isn't a priority right now."
8. Embarrassment. "I'm so out of shape, I'm afraid people will laugh at me at the gym."
7. Health issues and/or chronic pain. "I have a bad back, bad knees, etc., so I can't work out without severe pain." (This one might actually be a decent excuse – but are you doing anything to alleviate your pain besides taking medication?)
6. Lack of a routine or boredom with the current exercise routine. "I never know what to do at the gym. I don't like doing the same thing all the time."
5. Location, location, location. "There just isn't a gym that's close to my work or home."
4. Budget issues. "It's just too expensive to join a gym and buy all the necessary gear (clothes, shoes, iPod, etc)." It doesn’t cost anything to walk! Some insurances actually pay a part of your gym membership!
3. Bad experience. "I had a bad experience at the gym (with a personal trainer, dirty gym, obnoxious members, etc)."
2. Lack of motivation. "I'm too tired to work out at the end of the day. I just don't have the discipline to commit to an exercise program. Isn't there a quick and easy way to get in shape and lose the weight?"
1. Don't make the time. "With kids, a husband, a full time job and aging parents, I just don't have the time to exercise. It's not even on my radar at the end or the beginning of the day."

How many of these excuses are stopping you from exercising regularly? Whether it's one or all 10, now's the time to stop making excuses and do something about it.
Be patient, stay consistent, and eat healthy! If you don’t take time for your health today...you will take time for your illness tomorrow.

2011: Year in Review

Sat, 31 Dec 2011 01:09:02 +0100

I was asked earlier this week, much like throughout the entire year, how the running’s going. Being it’s a new year coming up already this weekend, I will give you a little recap of the year that was 2011.
This was a year of many firsts. Not just for running, but other aspects of life too. It was the first time I had the opportunity to broadcast a state football championship for a local team at my work, the first time ever that I grew a full beard (that actually went better than I expected), first time ever that I got tackled while live on the air during a game broadcast, and the first trip to two different states including a twenty-seven hour trip driving to Massachusetts in September.
There were more than this, some of which I will address in this blog.

Bare with me here, I have a hard enough time remembering what I did the day before…looking back at an entire year of running may take a while but it will be a good test for my mind. I’m looking at my running schedule on this website right now to make sure I don’t forget anything!

The “season” started out the end of April after another great start to 2011 while training mainly in doors at Star Fitness in Mahnomen. Hard work, consistency, discipline (SELF-discipline) and focus will get you where you want to go when it comes to a proper diet and workout routine.    Throw in the fact you need to be motivated, inspired, prepared and determined to get the job done, this is starting to sound more like a job, unless you can make it fun. I don’t think I could ever explain how working out is fun to anyone, unless they’ve done it too. It’s painful at first, but once you get stronger and more toned to handle it, the weight just falls off from being active, not eating so much and just eating healthier.
Alright, here we go…
April 30^th- West Fargo, ND. 5K run that ended with a finish time of 24:02. A personal best for me but still not good enough. My goal to start the year was to accomplish a 5K run in under 24 minutes and to see those two seconds over actually made me mad after that race. I put in the factor that I almost got hit by a truck in the parking lot we finished at outside of West Fargo High School, but it’s still no excuse. I should have ran faster during the run and paced myself the right way. My focus was off, by two seconds I guess when you look at the clock.
Later that day, it was off to Eagan, MN to take part in race #2 of the year, the Tribute to the Troops 5K event. The year before was the first time I’d attended this and knew for a fact that I would be back. When I arrived in the twin cities it was the second year of a tradition that we visited the grave sites of some fallen soldiers at Fort Snelling National Cemetery in Minneapolis, MN. I did that with some gold star families and it was great once again to do that. It helped to mentally get you prepared for the upcoming event the next day. I remember it was freezing (literally) that morning. Around 30 degrees, windy and even snowing when we woke up. This course was a hilly one, I remembered that very well from the previous year. I actually thought to myself before this run that there’s no way I’d accomplish the 24 minute time I wanted to from the day before. Someone else thought much different. Coming up the final hill, we had less than a mile to go in this run and a guy that was an ex-Navy guy I came to find out, pushed me to the finish. This one isn’t literally pushed, but he kept me going. He told me I was going to finish with him, but he kept picking up the pace. I yelled to him once, slow down man, it’s windy out here! He yelled back to me, then I guess you better run harder! He had no mercy. He didn’t care how tired I was, how cold it was, that I was going up a steep incline or the fact that the wind was gusting around 40 mph. He was bound and determined to have me finish before him, no questions asked and no complaining either. I almost threw up after this run. I was getting close to it. Luckily once we got around the final turn, the wind blew even harder, with a gust that was near 50 mph this time, not giving you the chance to think…or in this case, take a breath. I couldn’t believe it.   Down the final stretch after that turn, I could see the clock… 23:46 was the time I saw first and realized my goal was in sight…about 100 yards to go! I crossed the finish line at 23:58. I must say, there was no better place to accomplish that goal coming into the year than at a 5K event called Tribute to the Troops.
May 21^st was the Fargo Half Marathon. I added a little motivation to this run. The week before, I was informed some news regarding a guy that gave me some great encouragement as a runner. He actually told me the previous year at a 5K event that he won in his hometown Oklee, MN that I should set goals for myself personally and really work to accomplish them, like I did to start May in Eagan.   Paul Melby, just 35 years old, collapsed and died at a marathon event near St. Cloud, MN. A story that got the attention of many runners – and friends of mine who were concerned for me after that. Well Paul was to run in the Fargo Half Marathon as well. I found that out and also found his bib number that he was to wear. I went out and bought a pair of wristbands. I had my friend Arin write the number 7169 on the band with a black sharpie. I put that on the next morning on my right arm and ran to the finish with the American flag and a band with four numbers on it. Coming across that finish line, I extended my right arm, clinched my fist and got Paul’s number across the finish line like it was supposed to be. I missed my goal that I had always set out to accomplish since starting the Freedom Runs with a three by five foot flag in hand. Wanting to finish in under two hours…I did this run in 2:00:45. That’s two hours, and forty-five seconds. Forty-six seconds away from accomplishing this goal. Just like the start of the year…so close, yet so far. I was again frustrated with myself and made it a point to work harder in the next three weeks to prepare for the following runs.
On June 3^rd I was able to use as a training session and an event at the same time. I was once again invited to take part in the Mahnomen County Relay for Life event while carrying the flag. Around and around we go, for four hours straight. Prior to that, I also did what are called ladders on the football field. Start at one goal line, go to the five yard line, back, ten and back, fifteen and back, etc. Until you get to the other goal line, and back. 8,400 yards of pure hell in the heat. I brought a back pack with me to this event, that only had energy bars, water and protein shakes. Pretty sure it was a total of ten drinks and two or three bars, all of which were gone before the finish of my run that night. It definitely helped to be more prepared…no cramps that stung like the year before.
June 16^th – Hillsboro, ND – 5K run that I had set a new goal for. Once you break one, you don’t just say “that’s good”. I don’t anyway. I told several people my goals, so they were out there, to make myself accountable for my actions. To force myself to work harder knowing I didn’t want to have people tell me I’m a liar and couldn’t do it. One of my friends, also a runner, asked after I broke the 24 minute time what was next? I told him, well, might as well shoot for 23 minutes, I’ll break that next, in June.
I never questioned it. Not with him or myself. I knew if I worked hard in that short period of time, already in good shape, twenty pounds less than I was to start training, I will do this. And it became reality. I crossed the Hillsboro 5K finish line that was chip timed at 23:01. Once again, a frustrating finish knowing I was “so close”. Not two seconds this time, but one. One freaking second, you’ve got to be kidding me! Good thing I forgot it was chip timed. I checked the official finish times and saw my name on there. Finish time – 22:59. It took me two seconds to get from where I started to the start line.   That helped to make it a better drive back. I met and talked to a lot of great people in Hillsboro that night, including a guy that ran up to stop me as I was about to drive away, so he could thank me for running with the flag. He was a veteran and was very appreciative of what I was doing.
From there it was off to Duluth, MN the next morning for the Grandma’s Marathon event. I had never been to this before and I’m glad I went. Got to stay with my cousin and her husband who is very active with military and veterans, so it made this trip extra special. The start of this race was very congested. I think they had hundred port-a-potties for over 7,000 people waiting the start of the Garry Bjorklund Half Marathon. I was one of the thousands that “had to go” before the race and realized the line wasn’t moving so I darted my way into the woods, like many others were. That place was like a co-ed facility. Kind of like going through a haunted woods down a trail, only every time you passed one of “ghosts” they gave you a “hey, how’s it going?” or a “great day for a run, isn’t it?” You may think this is weird…but the weird part was, no one thought it was awkward. That’s a runner for you.
The pace of this race started out about as slow as you can go. We were seriously walking the first two miles. 7,000 runners on a county road that’s a two way street with no shoulder makes it very tough to filter through. All I could think during the start of this race was that there would be no chance for me to break this two hour barrier at this one either. Oh well, two more halfs to go this year!
By the time we finally got out of this congested area, it was like when you see a rodeo with the bull inside that little cage, just ready to bust out of there and buck the guy off that’s trying to stay on. I didn’t buck, kick or trample anyone, but I did see one guy get run over that tripped. He tucked, rolled and graciously made his way back up without a complaint.
Towards the end of this race is when I was feeling the best.   Mile 11 was the best mile by far, almost getting it done in seven minutes, which is very fast for me. 7:10 was the approximate mile time at that point. Maybe the slow start was a blessing in disguise? It sure was. I came across the finish line with both arms in the air, knowing the race went very well and seeing the time on the clock above us at 2:02. I knew for a fact that it took more than three minutes to get to the start line. It was almost SEVEN minutes to get from where I stood at the start to the actual start line that morning. Final time – 1:56:36. I DID IT! I not only broke the two hour barrier, but I shattered it. And my previous personal record just a month before that by four minutes. I remember checking that on the way to go eat that morning with Heidi and Paul and being pretty fired up about it. The hard work paid off! Under 23 minutes for a 5K just 36 hours before that on the east side of North Dakota…this time way under two hours for a half marathon on the east side of Minnesota. All for a purpose.
Following these a couple week break led into the next two runs, a 5K in Fertile, MN and then a 10K in Moorhead, MN. The run in Fertile went well, helping my friend Jeanna to a good time that she was very satisfied with, then a very hot fourth of July run on that Monday morning going 6.2 miles and finishing just over fifty-five minutes.
In the middle of July I made my way to my hometown, Red Lake Falls, Minnesota for a 5K event that was in support of the organization I’ve tagged my team with – Project New Hope (www.projectnewhope.net). It was put on by the Lions Club, RLF Chapter (which I am a part of). I surprised the workers including the main person in charge, Lisa. I was supposed to be down in Hastings, MN for the Warrior Dash but pulled some strings so I could make my way to run in Red Lake Falls that morning instead. I’m glad that worked out the way it did. Was a nice day for a run plus I got to see some classmates I hadn’t seen in a long time that weekend.
After this run I was to be done until Labor Day weekend. It almost happened that way until I got an email and some phone communication from my friend Gail. A soldier had passed away due to a roadside bomb, much like my friend Corey’s situation back in 2006. Sgt Matthew Harmon was his name, from Fosston, MN. A town just twenty-eight miles from my home. I was asked to be part of the ceremony by running from the site of the funeral (Fosston High School) to the cemetery where Mr. Harmon was to be laid to rest (Lengby, MN). This trek was a 7.6 mile run, with an escort. I always thought it would be interesting and fun to run down a major high way with the flag and an escort. It definitely was. The only bad part about it was the vehicles go very slow, the exhaust doesn’t smell very good and the heat from the engine you can feel on a late August afternoon. Needless to say, I needed several “check points” to stop the vehicles and pound some Gatorade or water to stay well hydrated. By the time I got to my finishing point, it was already about time to head out. I wish I could have stayed to attend the remainder of the procession that day, but it didn’t work that way. Just to be part of a soldier’s funeral to this extent meant a lot to me. And from the emails, messages and calls I got, I could tell it made an impact on them as well.
September was the final month of running. And I mean, running. Not just with my legs, but with my car too. I drove to these two destinations – Michigan & Massachusetts. “You drove there???” You know how many times I heard that question when explaining the Massachusetts trip? Too many to count is all I can tell you. In that month alone, I put on approximately 75 miles of actual running from training to events and over 6,000 miles driving. I was a little bit tired by the end of September. Just a little bit.
Marquette, Michigan…what a great place. I love this city, it’s got a great location, right next to Lake Superior and the people there are very nice. This was a place with another first…first time being interviewed on a live shot for TV. They did a live spot at the entry for the marathon event the night before the actual race and one of the race directors set it up to have me come there and explain my reason for running. A few minutes before we went on, I told the reporter that I forgot my make up. She for some reason thought I was serious and told me “I’ve got some in the truck, do you want to borrow some?”   Either she was very polite or trying to tell me something in directly. Still haven’t figured that out yet.
While out in Michigan I stayed with a great family that treated me very well. The Hadels I met at a run in Green Bay, WI the year before and Crystal, who I ran a lot of the GB race with, told me about some runs in Michigan I should check out. This one in particular was the best one and I’m glad I was able to make it out there. I will definitely make my way back to Marquette again in the future.
The final run was a grand finale out to the east coast. Again, it was a situation of meeting someone at a run, this time in Grand Forks, ND a few years ago, and connecting through social networking and staying in touch. Lisa & Derek Hentschel took me in for a few days at their home in Danvers, MA which was close to the city we’d be running in late September, Salem. Massachusetts is a small state. It took me about two hours to get from the west part of it to the coast. Two hours in Minnesota will get me to Little Falls – about half way to the twin cities. But for a small state, there is A LOT to see and do. I had the chance to tour Boston…only one day, which obviously more time is needed than that to truly take in all that Boston offers. Fenway Park was a destination along with Cheers and a couple other spots during the trolley tour that ran all day. The run there was very hilly compared to what I’m used to, but again, there were many great people that I had the opportunity to connect with and look forward to making my way to the east coast again sometime in the future.
There’s not much else I have to say about this year. It was a great 2011 and I look forward to the good times and the challenges that 2012 will bring. There is no challenge too big to try and accomplish. No matter what you set out to do, the key word is: DO. Get on the right path, set yourself up to succeed by being around people that want to see you succeed, then go do it. No one else can accomplish your personal goals. They can only cheer you to the finish.
Good luck with training, running, walking, biking, swimming…whatever you choose to do to get yourself to the next level! But most of all, have a Happy, Healthy and Excellent 2012!!

Motivation: Find it

Tue, 13 Dec 2011 02:26:46 +0100

I’ve been told many times that when I think, it can be dangerous. Depending on who you talk to, they are very confident that indeed, it is dangerous. Well it’s something I do a lot of when it comes to training. When you’re setting up your iPod, mp3 player or in my case, my own personal cell phone to Pandora, you place the ear pieces in each respective ear, crank up the volume and kick the music into gear for the work out that is ahead. I turn it on right when I start loosening up to “get on the horse” and start the ride. It helps me focus on what’s about to happen plus it forces people that are also in the gym to notice that if I don’t respond, it’s because the music is turned up to the point I can’t hear anyone else around me. It’s not done to ignore others, just to maintain a focus that’s needed to accomplish the task at hand. It can be frustrating when you look to your left and someone’s looking right at you, their mouth is moving while you’re trying to run a decent pace on the treadmill when you’re fumbling the phone around trying to either turn down the volume or just pause the music. That’s when I just nod my head, smile and say “Oh yeah? Haha” When they keep staring at you waiting for an answer to what obviously was a question…everyone feels a little more awkward.
Okay, now back to the thinking. (See, I told you it was dangerous)…
While running and doing my circuit workout tonight I thought about the date we are sitting at today. December 12^th, 2011. Just ten days ago was the day that my friend Corey passed due to a road side bomb that destroyed the humvee he and four other soldiers were in while on patrol in Fallujah, Iraq. You may be wondering what this date is so significant for. Today it’s nothing for me personally, but it was the day the “process” started. The process of saying goodbye to a fallen soldier in the town he grew up in. This night, dating back five years would have been the night of Corey’s wake. The following day would as you can imagine, be the final day of goodbyes – his funeral at St. Joseph’s Catholic Church in Red Lake Falls, MN.
As you see the title of this blog “Motivation: Find it”; it’s labeled that for a reason. On December 13^th, 2006, that was the date I found my motivation; something that lies within each and every one of us. To many, much like items you buy but never do anything with at your house and end up losing under a whole pile of other junk that you probably didn’t need but at the time seemed right to buy…motivation is that first item you stored away in the room that’s got all the junk. When you take a day to clean things out, you find all kinds of hidden treasures, don’t you? You look at it and think: Wow, I completely forgot I had this! It’s almost like the first day you saw it. The same emotion you had when it was a spur of the moment instinct to take that item off the shelf, purchase it, bring it home then leave it for the game of hide and seek you never realized you were playing to find it on a rainy day. Motivation for me turned out the same way. It was a lifelong game of hide and seek that I never realized I was playing until the day of my friend’s funeral. Sitting in a church basement, watching on a projector screen the “celebration” of the life of a twenty year old, killed in combat, just didn’t bring a smile to my face like most celebrations do. I watched the process executed so strategically by the same military branch Sgt. Rystad was a part of, prepare and honor the life of one of their own. A young man who had put in a short time of his life to serve millions of people he didn’t know, and knowing the consequences that were in front of him, yet he still made the decision to keep his courage alive and thriving to put on a uniform, take a trip over seas and do the duty that many others would dread. Having to watch his family, relatives and closer friends go through what they did tore me apart. I honestly think it tore open my heart, much like you’d tear apart each room in your house to find those hidden treasures on a rainy day while cleaning things out. Everything poured out and was just laying there for me to sort out. Priorities in life. People and things that mattered most. Someone was looking me right in the eyes saying, “You’re not leaving here until you clean this mess up. Go through everything and see what you want to keep and get rid of.” But it was more so, choosing the path of the important things in life, realizing how short life really is and taking things one step at a time. Doing what my friend Corey always did…made life worth living. Didn’t take life too seriously, but he knew when that had to be done as well.
Motivation. Such a simple word. But why is it so tough to act on when you hear it? What motivates you? What gets you going?
I think I found motivation at the bottom of the pile that day. When everything was laying out in front of me, I noticed that I could do something to improve myself as a person, both mentally and physically and I could do it to honor a friend….and his friends. I have athletic ability, maybe more than I ever thought before, but just never used it to full potential. Time could be running out, now is the time to pull the motivation from the bottom of this pile and actually use it. I got it at a young age. Okay, so I got it when I was born. There were times I did use it, when there weren’t so many things piled on top of it. As you get older, it seems like more and more things get in your way of executing your own goals. Excuses are those things that pile on top of motivation, possibly every day. I’ve had that problem. That was part of the “items” scattered out in front of me. I threw those away. There might be some that creep up every once in a while, but I threw away the worst ones. I also threw away complaining about petty things. Ever hear the saying, “Don’t sweat the petty things, and don’t pet the sweaty things.” That quote always makes me smile…and depending who else is around me when we see it, we would probably laugh too.
So why wait? Don’t waste any more time. Don’t let the excuses pile up. Clean your room today. Or in this case, clean out your mind…really take some time to think about what is most important to you. There’s no better time than Christmas to do so. You’ll be around those who mean most to you. Look around you when you’re at home or where ever you go for the holiday season. Take a step back and just realize what you have. Everyone, everything. The time together. Don’t ever…NEVER…take it for granted. We’ve all got it pretty good, I’m pretty sure you can admit that right now as you read this. I know I can. I’ve got a great family, great friends and co workers that make it fun for me to go to work and do my job each and every day.
I will remember those who have gone before us this holiday season, but will definitely be thankful for all that I have.
Merry Christmas & Happy New Year to you and yours! Make it a great end to the year.

Five years ago today - December 2nd

Fri, 02 Dec 2011 05:37:17 +0100

I had a quick conversation with a kid at the game I broadcast last night. It went something like this:
Kid: “Who are those guys?”
Me: “That’s my friend Corey and his friend Brian”
Kid: “Why do you have that picture of them in your folder?”
Me: “So he can be with me at all the games I do.”
Kid: “Why don’t you just invite him to the games instead?”
Me: “Well they passed away five years ago, they were soldiers, killed in Iraq.”
After a quick pause and looking me right in the eye he said, “Soldiers fight for us. That’s why we have freedom. I learned that in school.”

This kid was about ten or eleven, I didn’t get his name. When he said that I had a hard time holding back emotions. All I could say was “they taught you well.” He just ran off after that. I never asked his name. It’s amazing how a quick conversation like that can make you think.

Even without that conversation, I’ve done a lot of thinking this week. Wednesday evening after a workout, I sat there in the gym prior to stretching out directly after my cool down doing just that. Thinking. I thought about the last five years and how things have ended up the way they are.

Today, December 2^nd, 2011 marks five years…five years…since the day that I heard about the passing of these two in the picture that’s taped into my sports folder I carry with me to every event that I broadcast.
Brian McDonough of Maplewood, MN and my friend Corey Rystad of Red Lake Falls, MN.
There’s so many thoughts that can roam through your mind in a week like this. One of the main ones was what if this didn’t happen? How would that have affected my life? Would I be as motivated as I am to run events like this for any particular reason at all? It’s hard to say one way or another. In my own mind, knowing myself, I wouldn’t be. Who knows what I’d be like. But it happened, and you can’t change it.
I thought a lot about Corey’s family. Not knowing what that would be like to go through a circumstance like that, so personal, so close. To lose a brother, or in his parents’ case, a son.
I thought about the fact that Corey would be 25 years old if he were alive today, going on 26 at the end of the month on New Year’s Eve.
Another thing of many that came to my mind that I will share is the positive impact this team has brought to so many. Getting aligned with a non profit organization who helps out war veterans and their families by holding retreats to try and get them back on track, into a normal civilian lifestyle. Not just raising funds and awareness, but getting the opportunity to sit down with their entire board and find out exactly what they do and where they’re going. To have the opportunity to meet so many great people by running at over 40 events in the last five years while carrying the flag that represents all who have served this country and continue to do so, honorably and courageously. I’ve never actually sat down and thought about that until this past Wednesday evening. At a gym of all places. A fitness center that had a few other people in there going about their business, working out and getting themselves in shape, accomplishing their own personal goals one step at a time. Never had I thought previously that I'd be doing something that would make a difference in anyone's life. Thanks to a guy that led the way, not by words but by action, I have taken a piece of that with me every single day. One of so many that showed how brave they were by putting on the uniform and serving their country. Many make it back, but some don’t. I thought about the impact he’d have on his family, friends and anyone that he met on the journey through college and his career. I know it would have been nothing but great for him and anyone’s life he touched, much like mine. A quote was made by one of the guys in the vehicle with Corey & Brian five years ago today. A guy that lost both legs from the knees down and is still alive to tell about it. He said, “You are never too cool to tell your parents you love them. You are never too cool to tell your friends you love them. Most importantly, slow down and enjoy life. I used to get wrapped up in school and work, but not anymore. I’m happier now than I have ever been in my life. On those tough days, it reminds me that I have no room to feel sorry for myself or get down because I got a chance that my friends didn’t get and I’m not going to waste it.” That guy was John Kriesel. The full story is available here: http://minnesota.cbslocal.com/2011/11/29/rep-kriesel-looks-back-at-5-years-since-run-in-with-ied/

Some people may think they’re too cool for not just the topics listed above in the quote by John, but many other things in life too. If you ever knew Corey or saw how he interacted with ANYONE…it was always respectful. He was very laid back and easy to visit with. Not only that, he loved to smile and laugh. There was times where I didn’t understand why he was laughing. But it was pretty cool to see that. I haven’t met many like him and don’t know if I ever will. So many seem to not enjoy life to its fullest. Corey slowed down and enjoyed life. Every single moment he had. At least the times I was around him or talked with him anyway. Hearing from others, it was much of the same.

Even though he’s gone, he will never be forgotten. On this day, five years ago, the world lost two more great people. Not just soldiers, but people in general.
Whether I carry a flag or not, every step I take, every day, I carry my friend with me.
I really wish I could have gotten that chance to hang out with him like we had talked about after his graduation, the last day I saw him alive in May of 2004. Things happen and you just have to keep moving forward. We do that now and always.
Rest in peace my friend, and stay forever young. We miss you.

Corey Rystad
December 31, 1985 – December 2, 2006
We run to remember, you and all of your fellow soldiers
Thank you for your sacrifice. You may be gone, but you’ll never be forgotten. We’ll make sure of that.

Veteran's Day is fast approaching

Wed, 09 Nov 2011 01:06:24 +0100

This is the week that I've been looking forward to. There's a lot happening personally and professionally for me this week. At work it's been extremely busy preparing for the state tournament coverage our radio stations will be providing to three teams that are still going in post season play, including the Ada/Borup volleyball team (which my sister is an assistant coach for), the Ada/Borup football team and Mahnomen football team are all participating in the Minnesota State Tournament for 2011. All of them have had a very successful season, with Mahnomen's football team going in undefeated at 11-0.
That being said, this week I've been scheduled for my second Veteran's Day speech. It will happen tomorrow, Wednesday November 9th in Twin Valley, MN at Norman County East High School. I was asked to speak at their event back in the winter, where I didn't actually confirm the date. The confirmation happened in September though as principal Mark Lundin again asked me at a volleyball match I was covering at the beginning of the year. I accepted and we set a date, which worked out for the school and myself. At 2:15pm the school and Legion clubs participating with area veterans will make this a special day, two days in front of the actual Veteran's Day 2011. It's hard to explain the excitement I feel to get the opportunity to speak at a school. It is definitely one thing I enjoy ever since I survived my first one in November of 2009 (which is available in the Media section of this site).
The student council help host the event at the school in Twin Valley. I'm almost positive I will know all of the kids that are involved in it, being in radio and covering their school's events thoughout the year. They're great kids at Norman County East and I'm priviledged to have the chance to speak there for the students, staff, administration and community members that make their way to the gymnasium for the event tomorrow.
My parents who have been there at many events throughout the start of Philco's Freedom Team will be there, sitting front row, with the video camera ready to roll. My dad always seems to be the videographer or photographer when it comes to stuff like this, and I'm pretty sure it will be no different tomorrow.

The last thing I want to leave you with leading up to Veteran's Day is a message I just received from my friend, Brian. He posted this on my Facebook for all to see and I wanted to get out on here as well.

Take time this entire week to reflect back and think about those who have made the ultimate sacrifice. When you see a veteran, thank them. Shake their hand and tell them thank you for your service. It takes just seconds to do it. I guarantee they will appreciate it. And lastly, keep those still serving right now in your thoughts and prayers. They're fighting to keep us free, and that deserves a lot of respect from all of us.

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Hey Kurt, I wanted to let you know about this. Please share with others!
Minnesota School of Business is excited to be hosting our first annual Military Family Appreciation Night next Thursday, November 10 from 4 – 7pm on campus off I-94 and 34th St.
The Military Family Appreciation Night will include a variety of free services to our community military families, including:
• Mini spa treatments... from Massage Therapy and our alumni: Hot Stone massages, chair massages, mud treatments, paraffin dips, salt glows, and reflexology
• “Wills for Heroes” - Estate Planning Documents drafted by our paralegal program
• Information on Starting Your Own Business from the Business and Accounting programs
• Oral Hygiene and Dental Health for Pets demonstrations from the Veterinary Technology program
• Free blood pressure checks from Medical Assisting
There will also be a number of prizes and giveaways from area businesses!

Thank you to all of our veterans! ----- Happy Veteran's Day ----- 11/11/11

Encouragement from a war vet

Thu, 27 Oct 2011 21:27:20 +0100

You never know who you’re going to run into at the gym.
Last night while doing a normal workout that consisted of interval running,

Core work and boxing, I met a guy that was a former coach and boxing champion.
Not only those, but also a World War II Veteran. This guy was very interesting to
talk to. Right when he walked into the gym, I was nearing the end of my second
three minute round of three that I was completing with my trainer Chris, who is
a retired pro boxer from Detroit Lakes.
I came to find out after the intense boxing workout with Chris that this guy, in his
80’s, was Chris’s old boxing coach when he first started.
He started talking to me about Chris and his career, how he was a great fighter
that wouldn’t back down to anyone. Even when he was a lot younger and a lot
smaller than most guys, he still wanted to take them on and challenge himself
to become a better boxer. In more ways than one, it was very inspiring to
hear John tell these stories. He must have been asking Chris about me when
I went over to the open part of the gym to do four rounds of jump rope before
my cool down. He asked me when I came back over, “So you ever think about
getting in the ring?” I told him I could maybe get in as a guest ring announcer
sometime, but not as a boxer. Chris was out of the gym at this time, he explained
to me, “You’ve got what it takes to be good, kid. You’re quick and you can hit
hard. How long have you been at it?”
I told John that I’ve been doing this as cross training to keep me in good shape
for running. “About two years now, I’ve been doing this along with kettle
bells that Chris introduced me to. Two of the best workouts I’ve ever trained
with.”
He just nodded his head and said, “You should seriously think about trying
it out, you might do better than you think.”
I just laughed and shrugged the comments off. He was very serious when he
talked to me about it.
Following that conversation, when I was wrapping up, I over heard him talking
about how he was a Navy Champion, for boxing. He was a veteran who served
back in the 40’s when he was in his late teens or 20’s. He told me stories you
maybe wouldn’t hear from a war vet. His story about how he got his wings was
pretty funny. John said, “I didn’t want to jump out of a plane, that would have been
crazy. There was six of us that weren’t going to jump out. The captain who was up
there with us in the plane told who ever wasn’t going to jump, one by one to come
to the door and raise your right hand if you don’t want to jump. I went up there, raised
my right hand, next thing I knew, I felt a kick to my ass that hurt…a second later
I was falling out of the plane.”
If you didn’t want to jump, they made you jump. That’s how he got his wings.
He told me about a suicide plane that hit his ship that he was stationed on.
Fortunately for him, he was in the air at that time, but they lost several men in
that blast.
There were other stories John told me about his time over seas, or at sea, I should say.
The others I won’t mention on here.
What a great way to finish off a work out. Knowing that we run to remember our
fallen soldiers, I got the opportunity to talk to a veteran – former soldier from
World War II. I don’t know how long he talked to me about it, maybe an hour.
I wasn’t concerned about time at that moment, just taking in the information
John was giving out. It’s so cool to hear what these guys have to say.
A lot of people hear it and don’t really care. I hear it and want to hear more.
You can read about it all you want, but hearing from a guy that’s been there and
done that makes it so much more interesting.

In less that two weeks, I’ll get my chance to tell a story to the students, staff
and community members at the Norman County East High School in Twin
Valley, MN. November 9^th in the afternoon the student council will be hosting
the Veteran’s Day program. They along with the principal at the school invited me
to come speak at the event. I won’t prepare a speech, I will tell my story of how
the loss of one of my friends sparked something inside of me to move forward
in a way that will hopefully keep his name and the names of all our fallen soldiers
alive. I hope I can impact these people in some way, even just a small portion of
how my friend Corey has impacted me. Like always, I’ll do my best to make it
happen.

Lets talk

Sun, 09 Oct 2011 17:34:22 +0100

With no more run events scheduled for the remainder of the year, the schedule still isn’t cleared. Training continues to keep in shape, and another form of running will be done tomorrow and one month from today. It’s not running my mouth in a bad way, but a way that I hope effects people in a positive way.
Tomorrow, Monday October 10^th at 8:45am, I’ll be on live with Tom Lano from KKCQ in Fosston for their Food for Thought program that airs daily. It will be on 96.7 FM and www.kkcqradio.com ‘s webcast. During that program I’ll be explaining how this running came about, the formation of Philco’s Freedom Team that runs to remember our fallen soldiers and focusing on Freedom Run 9 of 2011 that was a memorial run for Sgt Matthew Harmon of Lengby, MN. Matt was killed in action on August 14^th in Afghanistan by an IED alongside a soldier from Grand Rapids, MI. Matt was only 29, married with three young kids. I’ll be talking about how this day came about, who invited me to be part of it and why I decided to do this.
Following that, a month from today, I’ll be preparing another afternoon of talking. This time, it will be at a school’s Veterans Day program on Wednesday November 9^th. That will take place around 2pm that day in Twin Valley, MN – at Norman County East High School. Their principal Mark Lundin had informally invited me to come be part of their event last year at a basketball game I was broadcasting. This year, at the first volleyball match I was at for their team, the NCE Eagles which he is an assistant coach for, he formally invited me to be part of their special day. I told him I’d check my schedule and get an official date set, which thankfully Wednesday November 9^th as that gets to be a busy month.
My first Veterans Day speech came about just two years ago at my alma mater, Lafayette High School in Red Lake Falls, MN. Both Sgt Corey Rystad and I walked down the same aisle formed at the Robert Matzke Gymnasium … he in 2004, I was three years prior to that in 2001. I never thought that something I said about running for a soldier, and now for thousands of them, would impact students the way it did that day. I remember telling a friend of mine the day before that if I can get at least a couple kids to pay attention to what I’m saying, to really take it in and understand that life really isn’t that bad for them regardless of what happens in their life, that would be success for me. To my surprise, hundreds of kids came up to me and the veterans after the ceremony, some of which were crying, others with just a look of sympathy while trying to break a smile. I challenged them to come up and thank at least one of the war vets that were there that morning. Obviously, they stepped up to that challenge.
That day made me realize that students do listen, especially when there’s a circumstance like this that just might happen to them someday, to be better prepared for it and react in a positive way instead of moping around for the rest of your life. I know my friend Corey and all of the guys with him after making the ultimate sacrifice for us would not want that to happen. Running has been my outlet to release energy, to express emotion and of course stay in shape. Now speaking publicly has been added to that equation in efforts to impact more people during programs such as a Veterans Day ceremony.

So if you get the chance, you can tune in to hear the story of our Memorial Run 4 Matt on August 27^th, 2011 from Fosston to Lengby, MN on 96.7 FM & www.kkcqradio.com – then it’s time to speak Wednesday November 9^th to the students, staff, administration and community members at Norman County East. I’m looking forward to both.

Food for Thought

Wed, 05 Oct 2011 04:43:30 +0100

I spoke with one of my friends and fellow "radio guys" from the station cluster over in Fosston, MN about my running and the event that went on back in August for Sgt Matthew Harmon of Lengby, MN.
A 7.6 mile run that started at the Fosston High School and ended at the cemetery where Sgt Harmon is resting, in Lengby was done on the day of his funeral, August 27th, 2011.
I've explained how it came about, why I did it and what it felt like to do an event like that to several people one on one or in small groups but now I'll get another opportunity to do that for a larger audience.

Monday, October 10th at 8:45 (CST) I'll be on the program called "Food for Thought" with Tom Lano to explain what this team is all about, why we started up and how it all came about to run at a soldier's funeral for a guy I never met and didn't know personally. It will be aired live on 96.7 FM KKCQ & on the web at www.kkcqradio.com that morning.

The blog titled "An unforgettable experience" is a few pages below this post on here explaining the day and the emotions felt during the run from Fosston to Lengby escorted by three vehicles that were driven by some of my biggest supporters.

So tune in to Food for Thought Monday October 10th if you'd like to hear first hand how I got involved to do Freedom Run 9 - "Memorial Run 4 Matt".
Tom said he's looking forward to it. It's always a good time getting to chat with Tom, and this will be no different. I'm looking forward to this as well.

Spinal Health

Mon, 03 Oct 2011 19:59:57 +0100

Some of the best information out there are from the professionals you deal with. One of the professionals I trust with my health and well being lives thirty miles away. He's been a big time supporter of PFT and makes sure I stay healthy enough to run with his chiropractic work.
Enjoy this post by my chiropractor, Dr. Gabe Wiener of Fosston Chiropractic Clinic in Fosston, MN.

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October is Spinal Health Month
Dr. Gabe Wiener, Fosston Chiropractic Clinic
www.fosstonchiro.com

Many of us go through each day typing on a computer, bending or lifting items, gardening, taking care of our children and playing sports. If not done properly, these activities can cause pain or injury which may become chronic if left untreated.

Because of the importance of taking care of the back and spine, doctors of chiropractic are using their knowledge of the spinal column and nervous system to promote the American Chiropractic Association’s (ACA) national observance, Spinal Health Month, during the month of October.

Back pain is pervasive in our society. Eighty percent of us will suffer from it at some point in our lives, and fifty percent of us will suffer from back pain this year alone. Low-back pain is the most common work complaint experienced by Americans today. Many Americans today are health and body conscious. We want to look and feel our best by taking care of our bodies – exercising, eating a healthy diet, reducing stress and by getting enough sleep. In doing so, we ignore the focal point of where much of the pain associated with our daily activities originates – our spine.
The central nervous system originates in the brain and channels down through the spinal column, extending to every part of the body. A misalignment of the vertebrae of the spine may result in nerve interference, resulting in headaches, low-back and neck pain, digestive problems and many other problems.

Listen to your body. Use preventative measures at work and at home. I suggest the following tips to help reduce the risk of spinal injury:

While at the office, remember to take frequent stretch breaks while working on your computer. The more hours per day you use your computer, the greater the risk of discomfort or injury.
While working on your computer, sit with your knees at approximately a 90- to 120-degree angle. Using an angled foot rest to support your feet may help you sit more comfortably.
Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees. The chair should tilt back so you can rest while you’re reading what is on your computer screen.
Avoid twisting and turning motions. Always bend from the knees, not your waist, when lifting anything heavier than ten percent of your body weight, such as a child or a heavy box.
Warm up before any physical activity, including all sports, raking, gardening and shoveling snow. Be aware of your body form and technique: stand as erect as possible and let your legs and arms do the work, not your back. Allow your body and muscles time to cool down after such an activity.
It is important to get a good night’s rest. Choose a comfortable supportive mattress as well as a pillow that supports the weight of your head, reducing the risk of back or neck pain.
Get regular chiropractic adjustments. Regular chiropractic care can PREVENT many conditions from every occurring.

The key to spinal health is prevention; listen to your body’s warning signals and adjust your lifestyle. If you do experience pain for more than one or two days despite using these preventive measures, consult your a chiropractor. Doctors of chiropractic are trained to identify the cause of the problem and adjust or manipulate the spine to encourage the body’s natural healing process. Doctors of Chiropractic work on the entire body, not just the spine! Chiropractic is the largest natural healthcare profession in the world.
Prevention of any health problem is the key to a happy, healthy life! If you don’t take time for your health today, you will take time for your illness in the tomorrow.