Beyond the Bellin

With race day only a day and half away, there is at this point nothing more you can really do to prepare yourself, except get some proper rest. With the work you have put in, you deserve it and will want to be fresh come Saturday morning. Take a few moments over the next day or so and take a look back and appreciate what you have done. Many of you committed early to the Bellin Run and no doubt that commitment helped fuel your training.

After you are done appreciating how far you have come, put that in the memory bank for safe keeping. But then I want to look at where you are when you cross that finish line and realize that this is now the new you. Looking beyond the Bellin Run, what can you do to either maintain who you are and your fitness level, or even better yet, improve it? When you signed up for the Bellin Run, you started on a journey. It was a decision to add, continue, or enhance the physical activity in your life. More than once we have told you that the actual race is just icing on the cake, the reward is the journey. It sounds so cliché but I really believe it. You can go out there on race morning, having not put in a single training mile, and somehow get through the finish, but what has that got you; A t-shirt. I say that in jest and I say that in all seriousness as well. If the goal is about getting healthier and my fit, then one day of activity is not going to make any difference. It’s what you do the day after, the week after, and the year after, etc. So if you haven’t had the best training season this year, or you have been struggling, that is ok. Then think of this year’s Bellin as a jumping off point and keep trekking on the journey. Find another race to sign up for, or even a different activity all together, just don’t stop.

"You also need to look back, not just at the people who are running behind you but especially at those who don't run and never will... those who run but don't race...those who started training for a race but didn't carry through...those who got to the starting line but didn't to the finish line...those who once raced better than you but no longer run at all. You're still here. Take pride in wherever you finish. Look at all the people you've outlasted."
- Joe Henderson

LIMITS

How often do you face something challenging in your life, whether it be an athletic endeavor or not, and before you even started you said, “I just can’t do this.” Before you even gave it a chance you have already placed a limit on what you can do. Let’s be clear, I am not talking about things that endanger our lives, or put ourselves at high risk. I am talking about things that present a challenge or an opportunity to grow and we shy away from them because we just think we don’t have the ability. Today’s message is going to be short and simple, but I hope it sticks with you. I would like you to say to yourself, “I have no limits, only things I haven’t done yet.” Then the next time you are faced with an obstacle, don’t let the challenge or perceived limit get in your way.

Now go out there and get it done. We are less than 16 days from the Bellin.

WHY ATHLETES ARE IMPORTANT TO COMPANIES

I read this article last October on Forbes.com and I immediately thought of the Corporate Challenge. I think that the article highlights some important qualities of Athletes that make them great employees. I will highlight the main points. If you want to read the whole article, click on the link below. And for a bonus, many of these align nicely with one or more of our Integrys Commitments.

1. They have the drive to practice a task rigorously, relentlessly, and even in the midst of failure until they succeed. Athletes are tenacious—they seldom or never give up. They also have a strong work ethic and the ability to respect and deal with the inevitable issues of temporary pain (along with the intuition to know when the cause of the pain is an issue too serious to safely ignore.)

2. Athletes achieve their goals. If one avenue is blocked, they find another path to success. If their physical strength has given out, they learn to work smarter, not harder. As they learn to become more effective they become more efficient.

3. Athletes develop new skills. Even though an athlete is highly specialized at certain skills, such as speed, blocking, or hand-eye coordination, they are also good at adapting to scenarios that call for cross-functional skills.

4. Athletes are exceptional entrepreneurs. As you consider new hires, you will likely discover that business athletes are often former (or current) entrepreneurs. Whereas people from large corporate environments may tend to be specialized in their skills and single-minded in their objectives, a business athlete is equipped to see the bigger vision of all that goes into making a company thrive. They can think strategically and are tuned in to the “big picture” and the long-term goals. They also know how to put the strategy into action.

5. Athletes strive for balance. Too much junk food and too little sleep will not contribute to a healthy company or a winning performance. Their bodies must be strong and in good condition, so athletes understand that they can’t cheat the system for long and expect positive results. A true business athlete will respect the laws of balance in energy, health, sleep, and nutrition (as well as the business corollaries) that will allow them to succeed and to do so not only in the present but for the long term as well.

6. Athletes work well with partners and in teams. Athletes know how to leverage the unique and complementary strengths of each member of their team. They know that cutting down a teammate or disrespecting a partner will only contribute to an organization’s demise. In fact, an athlete will typically put the needs of the team or a partner on equal par or even ahead of their own needs. How do you find and hire these athletes? Consider the questions you ask in interviews about outside projects, other interests, community service, the ability to focus on pet tasks, and the concepts of teamwork. And, as always, be keen to the ways you can recognize and hire for propensity instead of for current demonstrable traits. Many of my own strongest players have never previously excelled at a physical sport. They never knew they were athletes. That’s an important aspect of hiring athletes: The world’s best athletes are not necessarily discovered; they are trained.


http://www.forbes.com/sites/davidkwilliams/2013/10/02/why-you-should-fill-your-company-with-athletes/

Goals

Last year this was also a topic that I touched on and because I think it is really important, I want to talk about goal setting briefly again this year. In the Interchange, there was a short article about eliminating complacency; I think that fits in really well into goal setting. As the article stated, “We can become satisfied and perform our tasks on “autopilot” expecting a familiar result while we unconsciously zip through potential hazards.” While this is focused rightly so on safety, I want to also add, “We can unconsciously zip through life.”

We want to be living on purpose and a great way to do that is to set goals for yourself. We have a finite amount of time and while we don’t know exactly how much, we can proactivity make the best of whatever time we have. There are definitely days that just making it through is enough and an accomplishment. Days like that here and there are ok. Days like that turning into weeks, months, or even years are not. So take some time to sit back and decide, what to do I want to accomplish over the next week, month, year, 10 years etc. Give some meaning to your days and allow yourself the time to start checking some of these off the list. I am not strictly talking about athletic goals like completing the Bellin Run. Maybe your goal is go back to school, get some sort of certification, a promotion, or whatever. As a parent one of the most important lessons I have learned is that there is almost never a perfect time to do something. So if you are waiting for that magic moment where it all falls into place, stop waiting and just make it happen. While now may not be the perfect time, it is the right time and once you get started with whatever you want to accomplish you will build momentum.

YOU HAVE TO DO THE HARD THINGS

I came across this list through social media and I think it is really good. Some of them you can quickly link to running or walking the Bellin, but all of them apply at one point or another throughout life. So in this week’s newsletter I wanted to share them.

• You have to make the call you’re afraid to make.
• You have to get up earlier than you want to get up.
• You have to give more than you get in return right away.
• You have to care more about others than they care about you.
• You have to fight when you are already injured, bloody, and sore.
• You have to feel unsure and insecure when playing it safe seems smarter.
• You have to lead when no one else is following you yet.
• You have to invest in yourself even though no one else is.
• You have to look like a fool while you’re looking for answers you don’t have.
• You have to grind out the details when it’s easier to shrug them off.
• You have to deliver results when making excuses is an option.
• You have to search for your own explanations even when you’re told to accept the “facts.”
• You have to make mistakes and look like an idiot.
• You have to try, fail and try again.
• You have to run faster even though you’re out of breath.
• You have to be kind to people who have been cruel to you.
• You have to meet deadlines that are unreasonable and deliver results that are unparalleled.
• You have to be accountable for your actions even when things go wrong.
• You have to keep moving towards where you want to be no matter what’s in front of you.

To quote Jimmy Dugan from the movie League of Their Own, “It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great.”

CLARK KENT OR SUPERMAN?

Gender aside, I think that this is a very simple analogy we can all relate to.. As most of us know, Clark Kent is the alter ego of Superman. (Or is the other way around? We will let the comic fans debate that.) As Clark Kent, Superman tried to make himself to be an ordinary individual to blend in with the crowd, even though he was far from it. In order to distance himself from Superman, he adopted a largely passive and introverted personality, changed his voice and even walked with a slight slouch. BUT he always was Superman underneath, wearing his costume under his clothes. At a moment’s notice he could dash away saving the world. In other worlds, it wasn’t that hard to become Superman.

While we may not have super human powers, we all have the ability to be like Superman. In the list of participants I know many of you spend lots of hours volunteering your time to help others (Superman wasn’t paid). Others wouldn’t hesitate to stop whatever they were doing to help someone stranded on the side of the road (Superman was always available). At least a few of you have participated with My Team Triumph helping others fly down the road (Superman could fly). Many of you have children, which we know require our constant love, time and attention and more often than not, we would make huge sacrifices for without thinking twice (Superman was selfless). The point is that in reality it doesn’t take a lot to be a superhero.

What does any of this have to do with running or walking the Bellin Run? While there are a lot of us that have done many Bellin Runs and other races, perhaps this is your first one. Or maybe it is just the first one that you have done that others are noticing. Whether you are a novice or seasoned athlete, to many people you are like Superman. You have taken action, taken back your life and committed to bettering your health. Believe me, this is no easy task. Everyone has the same amount of time in the day. It’s up to you to use that time for good, for others and yourself. While we all need time to unwind (Even Superman has been quoted to say "I am Clark. I need to be Clark. I'd go crazy if I had to be Superman all the time!"), we can find ways to do that that are not detrimental to our health or life, and rather enhance it. At the end of the day, participating in the Bellin Run is an excellent way to let go of the passive side of us and move over to the active side. What may seem ordinary to us, may seem extraordinary to someone else. So don’t discount your journey, and don’t forget to pick up someone along the way.

CROSS TRAINING

Last week I talked to you about what a week of running training might look like. Obviously that is very important to success of running or walking the Bellin Run and cardiovascular fitness. However very often runners neglect the other component of fitness, strength. Strength is a very important component of fitness for many reasons, only a couple being that having strong muscles can help prevent injuries and that strong healthy muscles burn additional calories. I am not talking about Arnold during his body building days, unless of course you are going for that look, I am just talking about incorporating a few strength building exercises into your fitness routine. The good news is that you already have the tools to complete all of these exercises. Just your body. The quantity and sets I will leave up to you, but here are some of the best in my opinion. To see demonstrations, type any of the exercises into You Tube.

1. Standard Push-up: With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body).
2. Plank: Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).
3. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg.
4. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.
5. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged.
6. Crunch: Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly. DO NOT PULL ON YOUR NECK!
7. Pull-Up: Grab an overhead bar, with your hands more than shoulder width apart. Lift your body until your chin is above the bar. Slowly let yourself down and repeat. If you can’t do a standard pull-up, you can use a chair to assist you.
8. Burpees: This one I love and hate all at the same time, but by far, one of the best full body exercises you can do. Start standing up, go into a low squat position and put your hands on the floor in front of you. Kick your legs back into push-up position, complete one pushup, pull your legs back to squat position and leap up back to standing position.

You can do these as its own work out, or incorporate them into your runs. For example, you can run a half or a full mile and then do 15 burpees, then continue on. Perhaps you might look funny to your neighbors or other passer bys, but in doing this you will see your overall fitness improve leaps and bounds. Again these are only a few, there are many others, as well as many variations of the above.

Training

So we have been encouraging you to start training, but what does training really look like. I apologize in advance to the walkers, if this seems weighted a little more on the running side.

The Bellin Run Training schedule calls for 4 running sessions a week and 1 cross training session. If you look at the schedule you will notice that activity for each of the days is different. Right off the bat we should understand this to mean that each session should not be the same and that every time we hit the road or treadmill, we shouldn’t be going the same speed for the same distance. More importantly, not every training run should be at the pace at which you hope to run the Bellin at (you are training, not racing!).

This is how I would break out the four training sessions during the week if I were following the schedule:
1. Presumably early in the week this run should be a shorter run, Starting between 1 and 2 miles and probably peaking not more than 2.5 miles. This should be at a very easy pace, as much as 1.5-2 minutes above your race pace. Because this run is likely either Sunday or Monday after your long run for the week, this should be treated as a “recovery” session.
2. This is a medium distance run. As a rule of thumb for a 10K training program, you could say that this distance is 2/3rds of the distance of that week’s long run. So if your long run is 4.5 miles for the week, make this run about 3 miles. Run this one at race pace. You want to get your body used to running at your desired speed and learn what that feels like.
3. This can be 1 of 2 things depending on your goals.
a. The first option is that this is another medium distance run, but at a comfortable pace, not as slow as recovery run, but this doesn’t have to be at race pace either. This option is focused on conditioning and getting in the miles.
b. The second option is to do some sort of interval training. The goal here is to help increase your speed. Some people like to do this on the treadmill, because it is easy to control speeding up and slowing down and the distance, but it can also be done outside by using fixed distances like utility poles for example, or setting your GPS watch for interval training. Basically, after you have warmed up, for a certain distance or time, run at a speed that is faster than your race pace, followed by a period of “recovery”. As your conditioning gets better you can increase the distance of your hard interval compared to the recovery interval. Repeat this cycle until you have reached your desired total distance for the day. For a 10K, this workout, should peak at no more than 3-4 miles in total.
4. Finally you have your weekend long run. This is a medium pace, in other words, not a race pace, but not a slow recovery type pace either. This run is geared to getting your body to understand what it is like to cover the required distance. Look to the Bellin Run Training Plan for long run distances.

This is just one example of a typical week. You can find many other training plans online at websites like Runner’s World, or just by typing in 10K training plan into Google. Most importantly if you take nothing else away from this, just remember that every training session is not going to be “Great.” Some will make you feel like you are a world champion and some will leave you thinking “why did I ever sign up for this?” Just know that this is natural and everyone has good and bad workouts. Even more importantly than that is just to make sure you are listening to your body and if you need to take a step back, do just that. Make this an enjoyable experience and get in great shape while doing so!

Next week, the newsletter will focus on cross training.

Who are they to tell you that you can’t?

In yesterday’s lunch and learn with My Team Triumph we heard from Joey Christensen. He was born 12 week prematurely and with CP (Cerebral Palsy). From an early age doctors told his parents that he would never even be able to sit up on his own, much less walk. He was born almost entirely deaf and relies on lip reading and sign language to understand other people. He has had so many surgeries that he literally said he lost count. Yet none of these things are what defines him. As a child he wanted to and did attend school. And while it took some time to adapt to the different stages, he made friends, was able to participate fully and earn his high school diploma. If you were there yesterday you saw that he walked into the room, under his own power and is even a participant in the Triumph Mile. After graduation from High School he has worked dozens of different jobs and 4 years ago he started his own not for profit, Handicapped From the Heart. Further he has become the Captain Advocate for My Team Triumph and does motivational speeches all over the area promoting the abilities, rather than the disabilities of certain individuals. The point is that he has faced some undoubtedly difficult circumstances, but rather than approaching them negatively, he wears one of the biggest smiles on his face I have ever seen. Attitude is a choice and attitude is contagious. He is also one of the most grateful person’s I have ever met. He is grateful to be alive, he is grateful for his family and friends, and he is grateful to be able to share his gift with others. There is a lesson in all of this for each one of us.

So what is standing between you and the finish line? Who is telling you that you are crazy or that you’ll never be able to do it? Are you going to let it or them stop you from achieving your goals. While the Bellin Run/Walk is a timed event, whether you are the first person or the absolute last person to cross the finish line, you have earned every step and everyone covers the same distance. So don’t let your speed or time be a factor. Don’t let the stereotypes of a perfect runners body get in your head. A runner is a runner is a runner. Don’t ever say, “well I am not a real runner.” If you are moving forward you are really running.

When it comes to achieving our health and fitness, educational, career, or family goals, the only person who is fully qualified to tell you can’t is you. But you don’t have to listen.

Have a great week, get out there, get moving and do it with a smile on your face just because you can.

If you would like more information on how to get involved with My Team Triumph and/or the Triumph Mile, please visit their website or contact me and I will send you in the right direction.

What is your mountain?

First off, welcome to Spring, it may still be hiding, but I promise it is here. With Spring comes the official start of the 2014 Bellin Run Training Schedule. If you haven’t gotten a schedule in the mail, you can either contact me and I will send you one, or you can find one online by clicking here. For those that have already signed up, Thank you! If you haven’t already done so, please do. While you may be thinking there is plenty of time to sign up, know that by signing up now you are more likely to follow through and have a successful training season and race day. Everyone who signs up before May 1st will receive an extra gift for doing so. We all like free stuff, right?!

If you haven’t already seen the Powernet post we are once again hosting My Team Triumph for a lunch and learn. The event details are as follows:

Lunch 'N Learn: April 2
Conf Room G1-2
Noon to 1 p.m.

PLEASE plan on attending as Christian Jensen (Executive Director of the Wisconsin Chapter and the Green Bay Press Gazette’s Person of the Year) will again be bringing one of the MTT captains to help share what MTT means to him and more information about the Triumph Mile of which we are a sponsor. You will no doubt be inspired to set new goals for yourself and even how to help others achieve theirs.

What is your mountain?

I think we all know that we should have a plan to achieve or maintain the level of health and fitness over the course of our lives. For some of us, it is no doubt a struggle as stress, lack of time, motivation all can get in the way of the plan we laid out for ourselves. Things get out of control and pretty soon not only have we missed our goals, but maybe we have even backslid. Now we start to stress out about how much more work we need to do and just give up. It is SO easy to fall into this cycle. The good news is that we can do something about it. There are so many things that are out of our control, so why are we letting those things hinder our progress. Focus on what you can control. We can control what we eat, our attitude, our amount of exercise. I know we have all heard it before, but everyone has the same 24 hours in a day. It is time to take control of that and take some of it for yourself. By using Google, you can find thousands of sites with exercise tips for busy people just like you.

So I challenge you to make a plan for yourself. Start with small and easy steps. Along the way make goals for yourself that are challenging but achievable. You may have a long term goal in mind, but focus on the next twelve to thirteen weeks to start. No one climbs a mountain by jumping out of a helicopter onto a vertical wall and starts climbing. We start at the bottom where the terrain is only a gradual climb. As we go along we achieve new milestones and get stronger. The terrain gets more challenging but we are prepared to tackle it because we started at the beginning and put in the work. That is one of the reasons why I think the Bellin Run training schedule is so perfect because it starts at the beginning. It asks you to go 1 mile. Walk, run or crawl, go that one mile. It could be the one mile that changes your life. This Sunday it is going to be nearly 50 degrees and after the winter we have had we couldn’t ask for a nicer day to start our training.

Race Day Tips

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  The deadline to sign up for VIP race packet delivery (Packet Delivered to your desk) has now passed.    Those that signed up by the deadline (MAY 15^th) should have their packets or they will be coming in the inter-office mail. 

We are scheduled for a Team Picture at 7:10 a.m. the morning of the Bellin.  That may seem early with a 8:00 start, but with nearly 20,000 people you will want to get there early anyways.  Please try and make the photo.  You can see last year’s division winning team photo on our website and proudly hanging in the trophy case in the General Building.  Details of this and more information for race day will be coming in the next couple weeks.

Race Day Tips

                        

With race day quickly approaching, here are some race day tips and etiquette to keep in mind to have an enjoyable morning.

1.        Arrive early.  This goes for any race, but since the Bellin 10K is one of the largest 10Ks in the country; parking will be at a premium and you don’t want to be late.  And since you all will be showing up for the picture at 7:10, this should not be a problem.  J

2.       Don’t go out to fast.  It is easy to get caught up in the excitement and start the first mile or two faster than you intended.  If you are not paying attention, by the time that you realize it, it may be too late and you could possible suffer the consequences in the last few miles.  A better strategy is to run a negative split, which is running each mile slightly faster than the last to hit your goal. 

3.       Don’t wear anything new on race day.  The day of the race is not the day to break out a new pair of shoes or new running clothes.  Shoes really need a few weeks to get broken in and you should always try and do a practice run in your race day attire.  Sometimes there is a seam in a shirt that over a period of time can rub you the wrong way and cause problems.  You won’t know that if you don’t try it out first.  Although the Bellin Shirts are great, you probably don't want to wear it during the race. Some people are superstitious about wearing the race t-shirt race day, so think of it more of as a badge of honor for finishing what you set out to do and wear it proudly after. 

4.       Don’t eat anything new race morning that you haven’t before.  Again race day is not the day to try something new.  That is what training is for, and that includes learning what you need to do nutrition wise.

5.       If you are running with a group of people, that’s great, just don’t take up the whole road.  Thankfully the Bellin is on fairly wide streets, especially in the first 2 miles so largely this isn’t a problem, but with a crowd that size (Could approach 20,000) be considerate when you are passing people and of those people will be passing you. 

6.       Somewhat related to #5, if you are listening to music, be sure that it isn’t too loud so that you can hear people around you.  One of the great things about the Bellin Run is the crowd support so if there is any race you want to try without ear buds, this is the one.  Runners are sociable people and most like a little conversation during the run.  Hearing someone else’s voice also helps drown out the voice in your head telling you to stop!

7.       Never start walking if you are running in the middle of the road; that is a good way to get plowed over by someone behind you.  There is no shame in having to walk, just make sure you move to the side or an area that won’t cause any problems to you or those around you.

8.       At water stops, PLEASE do not come to a dead stop to grab a drink of water.  Like the situation in #7, this can cause some serious issues for you or those behind you.  If you need to stop, grab your water, keep going and find a safe place to stop. 

9.       A thank you goes a long way to the people at the water stops or any other volunteers that you encounter during the race.  Race day would be a disaster without them so they are vitally important.  As a runner or walker, some day volunteer for a race as a way to give back.  Also at times, thank the spectators.  Most of them know only one person running, but are cheering you all on as well

10.   HAVE FUN!!!  At the end of the day, a personal record feels great, but if it was miserable experience, who cares.  If race day doesn’t go as planned, change your goal and run on. 

10 Reasons Why Your Excuse is Not Valid

For those that made it to the myTEAM TRIUMPH presentation, THANK YOU!!!!  I know I was inspired and it was so awesome seeing how mTT is impacting this community.  The presentation has provided me with some inspiration for today’s newsletter.  It seems very easy to make excuses for the reasons why we can’t or don’t keep active.  It is even easier to believe them!  While there are a few valid reasons, most at the root of them are not valid. 

10 Reasons Why Your Excuse is Not Valid

1.        I don’t have time.  Oldest excuse in the book.  Even if you walk it, a mile takes no more than 18 minutes to complete.  You can get up 20 min earlier, or take a 20 min walk during lunch.  In both cases, it will lead to a more productive day. 

2.       I have little kids (or big kids) and they are exhausting.  I totally get this one.  But I also know that I am a much better parent, emotionally and physically, when I have worked out a little.  As I said in an earlier newsletter, kids love to run, wear them out a little and have them do something with you.  I coach my daughter’s soccer team which means I am basically chasing them up and down the field for an hour.  You better believe it that I count that as that day’s workout.

3.       I don’t have any exercise equipment.  Running or walking takes only a good pair of shoes, some shorts and a shirt.  And here is a cross training work out that only uses a chair.  AND it only takes 7 minutes…

4.       I don’t like to exercise.  That is a pretty broad statement and I can guarantee that if you made the effort to look for something, you could find something that you like.  It doesn’t have to be anything to do with running. 

5.       I get board easily.  No one ever said you have to do the same thing every day.  Mix it up as much as possible.  Make it fun and try something different every day for a month. 

6.       I have been exercising rigorously for a month and am still seeing no results.  This excuse can be in valid for lots of reasons.  Two possible reasons are that your eating habits are bad and sabotaging your efforts or that your body is still adapting to the program.  Sometimes it can take up to 12 weeks to see visible results.  You may not be able to see it, but trust me, you are doing yourself good. 

7.       I can’t even run a mile, or running a mile is too hard.  Truth be told, running 1 mile really stinks.  Talk to any experienced runner and they will most likely tell you the first mile is one of the hardest.  It can take your body that whole first mile to get into a rhythm and start to feel good.  Push yourself beyond that threshold and the sky is the limit.  On Monday Christian told us about the Triumph Mile which will take place Friday night before the Bellin.  This event is for mildly disabled individuals who require guidance from able-bodied athletes.  This is a one mile event and Christian said that some of the participants have gotten themselves up to as much as 3 miles!

8.       I can’t seem to stay motivated.  Have you set goals for yourself?  Over the years I have found that “I want to lose some weight” is far too generic.  You goals need to be specific and often need to be done in steps.  Maybe your goal is to do a half marathon.  Set some attainable goals that help you get there. 

9.       I can’t find motivation.  Somewhat related to #9, but motivation can be found anywhere.  Perhaps running or walking for yourself or by yourself doesn’t do it for you.  Get involved in a local running group or an organization like myTEAM TRIUMPH.  Motivation and inspiration never runs dry there!

10.   I am too tired to exercise.  Guess what, Exercise Fights Fatigue, Boosts Energy… 

So there you have it.  What excuse eliminators can you think of?  Our Health and Wellness team has done a great job especially over the last few years coming up with challenges that anyone can do and that are fun.  Have you been participating in those?  Your participation ensures that they will continue into the future. 

What's Next

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  The deadline to sign up for VIP race packet delivery (Packet Delivered to your desk) has now passed.    

Please mark your calendars for Noon, Monday May 20^th for an inspiring presentation by Christian Jensen, myTEAM TRIUMPH GB Chapter Director, and Captain Trystan.  The presentation will be about 30 minutes long followed by an optional no-one left behind 1 mile run/walk with Captain Trystan.  I guarantee that you won’t want to miss this!  Please see the attached flyer for details and tell all your co-workers to come as well, even if they are not doing the Bellin Run.  Look for more communication on the Powernet as well.  The presentation will be in the G1-2 conference room.

What’s next?

We are still 23 days from the Bellin Run, but it is never too early to start thinking about what is next for you.  These next roughly 3 and half weeks are going to fly by and before you know it, you will be crossing the finish line of the Bellin 10K, of which you have now been preparing for over the last few months(You have been doing some training, right??).  This weekend is the Cellcom Green Bay Marathon Weekend.  They offer a kids run and 5K on Saturday, and a Half and Full Marathon on Sunday.  Perhaps for some, you are ready to take the plunge and go for a longer distance.  This is a fantastic race, its local, and supports some great charities.  It is a nice relatively flat course that is really perfect for first timers and boasts the unique opportunity to finish by taking a lap around the inside of hallowed Lambeau field.  And did you know that we as employees get a discounted entry because of our sponsorship?  This will be my third full and despite the last couple years of less than ideal weather, it is an amazing experience.

Over the course of the year there are tons of local races for any distance.  By doing a simple Google search or visiting sites like active.com you can find a race that has a distance perfect for any goals you have.  Perhaps over the last 9 weeks of training, you are ready for something different?  Mud runs are becoming increasingly popular and cover distances ranging from 5K (like the Warrior Dash) to 12 miles (like the Tough Mudder).  Triathlons are also very popular and there are quite a few different options for different levels of difficulty and distances around the area. 

The point is, and at the risk of sounding like a broken record, if the Bellin is your first race, don’t let it be your last.  You don’t have to run fast, you don’t have to place in your age group, you can come in last place for all I care.  You are still running or walking laps around everyone who chooses to never even try.  This will be George Wiesner’s 37^th Bellin Run and he is one of only a dozen or so runners in the country who has run every one.  I could be wrong, but I bet 37 years ago, he wasn’t thinking that he would be running #37 with his two sons only months removed from knee surgery!  But this illustrates my point exactly.  This event or any event like it can be a catalyst to a lifelong commitment of healthy living, not only for ourselves, but also for those around us like we talked about last week. 

“I was going to quit, but then I saw who was watching”

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  The deadline to sign up for the early registration gift has passed but there is still time to sign up and be eligible for VIP race packet delivery (Packet Delivered to your desk) The deadline for that is May 15^th. 

Please mark your calendars for Noon, Monday May 20^th for an inspiring presentation by Christian Jensen, myTEAM TRIUMPH GB Chapter Director, and Captain Tyrstan.  The presentation will be about 30 minutes long followed by an optional no-one left behind 1 mile run/walk with Captain Tyrstan.  I guarantee that you won’t want to miss this!  Please see the attached flyer for details and tell all your co-workers to come as well, even if they are not doing the Bellin Run.  Watch for more communication on the Powernet as well. 

“I was going to quit, but then I saw who was watching”

There are many, many times when we are overextended and need to take a step back and do something for ourselves.  I have talked time and time again how we need to be responsible for our own health and by you signing up for the Bellin, you are doing that.  But if you think you are doing this only for yourself, you are mistaken.  As I went around delivering the gifts for those that registered by May 1^st, I couldn’t help but think about how each and every one of you are having a positive influence on those around you.  Whether it is here at work, while you are out walking or running in your neighborhood, at home, you are making an impact.  You may have never even said a word about it to anyone, but your co-workers, your spouse, your extended family, even your kids are watching and they are noticing that you are making your health a priority.  That might get them thinking what can I do?

 

My two girls don’t know that exercise can help lower blood pressure or help keep cholesterol down, but by watching daddy, they know that exercise is fun and it makes daddy happy and fit.  Kids want to do what their parents do and they will follow your lead, in both your good and bad habits.  So just be conscience of what you are doing and work on fostering your good habits and minimizing your bad habits.  “Do as I say and not as I do” shouldn’t be a phrase that comes out of your mouth. 

A few times after a Prevea Training run I have had someone come up to me and say, “Good job gutting it out, you helped me keep going.”  WHAT???  Do you realize how much I was struggling and pretty much every 10 steps I wanted to quit?  Do you realize I was just about to throw my running shoes in the Fox River for good?  Do you realize that the only thing that kept me going was the person in front of me?  In those runs I had no idea that someone behind me was watching me keep going and that I was helping them.  But I'll never forget those moments.  More often than not, we don’t know who is watching so why not just keep it in your mind that someone always is.  You can have an incredible impact on others without even knowing it.

myTEAM TRIUMPH Presenation and The One Percent Mindset

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  The deadline to sign up for the early registration gift has passed but there is still time to sign up and be eligible for VIP race packet delivery (Packet Delivered to your desk) The deadline for that is May 15^th. 

Please mark your calendars for Noon, Monday May 20^th for an inspiring presentation by Christian Jensen, myTEAM TRIUMPH GB Chapter Director, and Captain Tyrstan.  The presentation will be about 30 minutes long followed by an optional no-one left behind 1 mile run/walk with Captain Tyrstan.  I guarantee that you won’t want to miss this!  Please tell all your co-workers to come as well, even if they are not doing the Bellin Run.  Watch for more communication on the Powernet as well. 

For this week, I thought I would share with you an article that I read on BeyondLimitsMagazine.com written by Dayne Gingrich.  To read it online please click HERE. 

The One Percent Mindset Written by Dayne Gingrich

I recently read a story from a Malcolm Gladwell book, What The Dog Saw, where he talked about two different types of mentalities. The first is willing to win at all costs today, even if it means losing it all later. He’ll succeed for 364 days a year, knowing on the 365^th day, there’s a high probability he’ll lose all that he initially won. The second mentality is willing to fail for 364 days a year, knowing on the very last day, he’ll succeed beyond his wildest imagination. He understands there’s a high probability that on the 365^th day, because of the hours of struggle he committed to, he’ll win 10 times what he lost, prior.

The second example in Gladwell’s story is what I call the 1% Mindset. This person understands that in order to reach a higher level, patience is key and pain is mandatory.  One percent isn’t about money, fame, or is even a destination – it’s a committed decision to do whatever it takes to reach the next plateau, whatever that means to you, individually. The most successful people in the world are those who are willing to endure the most amount of pain, knowing it’s this pain that will catapult them to their dreams. They have an unwavering belief that they’ll achieve whatever they want out of life. The one percent believes without evidence – they know that because they’ve made this decision to do whatever it takes, they will absolutely have it. They understand it may take weeks, months, or even years … but they will attain their goals.

Most of us have heard that failure is the key to success, but how many actually live in that reality? We’re hardwired against this type of mindset. We instinctively feel that failure is an obstacle, rather than a launching pad. Shifting this mentality begins with making a committed decision that this is what you’ll have for yourself, no matter the struggle or how long it takes. Limitations in our lives begin and end with our mindsets – how we view our situation. When we learn to see pain as opportunity, our future instantly becomes limitless!

Goals

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  Anyone who registers for our team by May 1^st is eligible for the early registration gift.  Also the deadline for VIP race packet delivery (Packet Delivered to your desk) is May 15^th.  So please keep those two dates in mind. 

Goals

“Isn’t it enough to just walk or run a few times a week?  I don’t need a plan.” “Why is it important that I make a fitness goal?” “I am not competitive, so signing up for a “race” has no appeal to me.”  Have you ever asked or said anything like the previous statements?  Everyone on that receives this newsletter has signed up for the Bellin Run either this year or last year.  In reading these newsletters you know that I have stressed the idea committing early and making the Bellin 10K one of your fitness goals.  Whether you are running or walking this event, a 10K (6.2 miles) is a challenge.  It is far enough that you want to do some training so you can successfully complete it, but at the same time, it is a very doable and attainable distance to conquer. 

No matter what your goals are for this year, the next 10 years or this lifetime, I strongly encourage you to keep a list of fitness goals as well.  By maintaining a certain level of fitness, not only can you live a healthier life, but when you are ready to take on some of the items on your bucket list, you will be in shape to do so.  I am not just talking about athletic achievements either.  Are you planning a vacation with your kids to a national park?  Wouldn’t it be great to be able to keep up with all of their energy, or perhaps even lead by example and take them on a long hike in the woods?  That could be your goal.  Goals don’t always have to be I want to run or walk this distance in this amount of time.  They could be something like, when I retire I want to hike the Grand Canyon.  If you don’t make fitness one of your goals now, that will be a lot harder when you are ready to do that. 

Season 14 of the Biggest Loser for the first time had “Child Ambassadors” that were battling some health and weight issues.  While the Biggest Loser is obviously a weight loss competition, for these kids, the goals had nothing to do with weight.  They included making the baseball team, making the cheerleading squad, and even picking and feeling great in a prom dress.  The transformations were incredible and while these kids never once were weighed in during the journey except at the very end, they had dropped significant amounts of weight and all their health markers like blood pressure and cholesterol had improved. 

This life is what you make of it, and it is up to you to take advantage of the opportunities you are presented with.  DO make a list of goals, but DON’T be afraid if you don’t achieve all of them.  It is your list and you can revise it as much as you want.  Making the list is a great way to start any commitment. 

HERE is a link to the newsletter about our fundraising effort for myTEAM TRIUMPH.  Please contact me with any questions, and please consider a donation.  Your donation is used locally and will go a long way in helping someone achieve something they didn’t think possible.

Boston

As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  Anyone who registers for our team by May 1^st is eligible for the early registration gift.  Also the deadline for VIP race packet delivery (Packet Delivered to your desk) is May 15^th.  So please keep those two dates in mind. 

Boston

We would be remiss if we didn’t talk about the Tragedy that unfolded in Boston this past Monday.  While many of us know or heard of the Boston Marathon, many people don’t know what it takes to get there.  The Boston Marathon is the Super Bowl of marathons.  Almost everyone who has ever toed the line at a marathon has the lifelong dream of a BQ (Boston Qualifying Time).  In order to get into Boston you must run a qualifying marathon the previous year.  The qualifying times are based on your age.  For example a 35 year old man has to run a marathon in 3:10 (That is a 7:15 min mile over 26.2 miles!) and a 35 year old woman has to run a BQ in 3:40 (8:24 min miles!).  As you can see, this is an incredible achievement and for many runners this lifetime dream was shattered by one cowardly act. 

For everyone involved though (runners, friends, family, spectators, volunteers, staff, and of course the first responders) finishing or not being able to finish that race is pretty close to the last thing on their minds.  At this point we have all seen the newscasts and the videos of the events that day so we don’t need to relive that.  Many lives were changed forever that day.  It is hard to fathom any good out of all of this, but if you have ever had the thought what is the point of all this, with so much evil and hatred, know that the people responsible for this attack are the minority.  Just a small, minuscule percentage of the people in this world.  The stories of courage and hope are beginning to emerge.  It may seem cliché to say, but runners are one big family.  You can see that represented in the stories of runners finishing their race and going directly to the hospital to donate blood.  Watching the footage, even seconds after the explosions, without knowing if there would be more, how many people did you see run TOWARDS the smoke and flames.  The stories like this are countless and stand to remind us what courage is and that humanity is not lost.  Unfortunately, senseless tragedies like this happen far too often so I do ask that to honor those who are involved, dedicate at least one of your training runs to the victims. 

“As the numbness starts to wear off, we owe it to ourselves, to each other and to the immediate victims of the bombings to get out there and run. Even if you weren't in Boston, have never run Boston or aren't a marathoner. Run easy. Run hard. Run short. Run long. Run alone. Run with a group. Just run. The familiar feelings of running -- even the fatigue and achiness -- will help each of us return to normalcy, even if it is a decidedly new normal. Focus on the good, not the bad. Spread the joy and indulge on endorphins.”  -- Taken from an article written by Brian Metzler of Competitor.com.  Read the full article HERE. 

Christian Jensen, the Wisconsin myTEAM TRIUMPH Chapter’s founder and President, was in Boston that day running as an Angel for one of the captains.  Your donation to this organization can help make sure that he and others can continue to do these events in a time when perhaps, running means more than ever.

HERE is a link to the newsletter about our fundraising effort for myTEAM TRIUMPH.  Please contact me with any questions, and please consider a donation.  Your donation is used locally and will go a long way in helping someone achieve something they didn’t think possible.

Why Run?

I kind of feel like I need to repost the Winter Running entry from January!  I have no idea what is going on with this Wisconsin weather, but try and think Spring and stay motivated.  As always, thanks for registering if you have already done so.  If you haven’t yet, you will find the registration information at the end of the newsletter.  Anyone who registers for our team by May 1^st is eligible for the early registration gift.  Also the deadline for VIP race packet delivery (Packet Delivered to your desk) is May 15^th.  So please keep those two dates in mind. 

Why Run?

There are lots of reasons to run (or walk).  It can help you lose or maintain your weight, it can help you relieve stress, get you some fresh air, or even allow you some quiet time.  Almost all team sports require a certain level of fitness and running can help you build endurance and achieve cardiovascular fitness.  I had once read a little running joke online where a bunch of football players were giving the cross country team a hard time.  The cross country team retorted by telling the football team that their sport, running, is what football players have to do for punishment.  So it builds toughness (or gives you lots of time to think of good comebacks).  Good Cardiovascular endurance is Survival Rule #1 in Zombieland.  So you have that going for you.

Most of all though, Running is FUN.  How long after you started walking when you were a toddler

did you start to run?  It’s only natural to find it fun to move faster.  How many of you parents have sent your kids into a laughing frenzy by chasing them around the house or yard.  I am sure that you have seen or heard of all the new mud or obstacle runs like Tough Mudder, you can’t look at those photos and tell me those people are not having fun.  Perhaps you think people who run further than 6.2 miles are crazy.  Often fun is self-defined, but the point is that running is one way to see what you are made of.  There are moments during training runs or races where you are telling yourself, this is not fun, but if you make it through to the end, seldom are you ever regretting the decision to keep trekking on.  Getting rewarded by finishing something you didn’t think you could before is FUN. 

Many runners are addicted to stats, that is, they are constantly worried about their training plan, their mile splits, weekly mileage, etc.  If that is you, I strongly encourage you to, at least once a week; leave all the gadgetry at home and just run.  It will help you remember why you started running in the first place and why the most natural form of exercise is fun. 

Did I mention running is fun????  Have a great week everyone!

HERE is a link to the newsletter from last week about our fundraising effort for myTEAM TRIUMPH.  Please contact me with any questions, and please consider a donation.  Your donation is used locally and will go a long way in helping someone achieve something they didn’t think possible.

Redefining Disappointment

It is already April, robins have returned, the temperatures are getting warmer, and you are about to sign up for the Bellin Run.  These are all sure signs of spring.  So far we have 32 employee team members, last year at this time we had 43 already signed up.  Those that have already committed, Thank you!  For everyone else, please sign up today, the earlier you commit, the better experience you will have come race day. 

Redefining Disappointment

A couple weekends ago I had a long run to do for marathon training.  I wasn’t looking forward to it, I was getting sick of the cold weather and a Sunday afternoon watching college hoops sounded much more appealing.  I have slugged through 30 minute, 45 minute, or even hour long runs, but running for 2.5 hours when you have no desire too, plain and simple, just isn’t any fun.  But I mapped out a route (a new one to keep it interesting), laced up my shoes, and out the door I went.  It took a long time for my attitude to change, much longer than normal.  The run was much tougher for me than normal, my pace was slower than normal, and I had to take a few walk breaks.  This could have been the type of run that left me discouraged, disappointed and wondering why I committed do this again.

But I chose a different attitude.  Notice I said chose.  Without going all Dr. Phil on you, I am a firm believer that attitude is 99% choice.  We all know life doesn’t always go our way, but we can limit the stress that this creates by making a choice about how our attitudes reflect what just happened to us.  Stress and poor attitude can have a direct impact on our wellness, both mentally and physically.  It can be easy to get so caught up in the negative experiences that it limits our ability to enjoy the good ones or learn from what just happened.  Many of you are parents, so you know the value of taking advantage of those “teaching moments” with your children.  Do you apply that to yourself as well?  Ok, Josh, let’s get this back to running…

After I was done with that “disappointing” run, I chose to not let it defeat me.  I finished the distance, when my mind was screaming at me to stop.  I learned that I can turn my mind off, knowing my body can carry me for the distance.  I learned that one hard run does not define my training or fitness.  I also was reminded that the hard things in life are often worth doing.  “It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it great.”  Whatever distance you will some day run or walk, it is your mental stamina that will get you to the finish.

HERE is a link to the newsletter from last week about our fundraising effort for myTEAM TRIUMPH.  Please contact me with any questions, and please consider a donation.  Your donation is used locally and will go a long way in helping someone achieve something they didn’t think possible. 

myTEAM TRIUMPH

What did I tell you, spring is here!  Get out there and enjoy it! 

When you register, make sure you click on Corporate Challenge Team Member.

http://bellinrun.com/

Team Name: Wisconsin Public Service Corporation

Team Password:  725

*Note that there is no promo code for discounted registration*

There is no better way to live a healthy rewarding life than to help others achieve the same thing.  This year the Bellin Run Captain's have decided to add the gift of giving to our annual Bellin Run Corporate Challenge.  Please help us reach our goal and Run for a Reason!  Help us spread the word and forward the link onto those who you feel would be willing to help this extremely worthy cause.  myTEAM TRIUMPH has set a fundraising goal for this event of $25,000.  Our Team's goal will be $5000.  With your contribution, we can achieve our goal and help this organization continue to Run like Angels!

Below is the link to our Official Fundraising Page:

http://bellin.gorun.org/MyTeamTriumph/WPS

What is myTEAM TRIUMPH?

With myTEAM TRIUMPH, disabled participants get to do it all! They “captain” a team of “angels” through an entire race – guaranteeing their moment of glory as they cross a finish line. These lasting experiences and memories are made possible through the support of many – and you can help make it possible.

myTEAM TRIUMPH is 501(c)(3) non-profit athletic ride-along program created for children, teens, adults and veterans with disabilities who would normally not be able to experience endurance events such as triathlons or road races.

myTEAM TRIUMPH brings the community together with the equipment necessary to allow them to experience the energy of packet pick-up and the thrill of crossing the finish line.

myTEAM TRIUMPH promotes health, teamwork, and community, and requires the involvement of many people with diverse abilities and disabilities.

Take a moment to watch this YouTube video about a Father and Son Duo, Rick and Dick Hoyt.  They are the inspiration behind myTEAM TRIUMPH and I know they will inspire you.

Also here is a video of a story Fox 11 did on the Green Bay Chapter of myTEAM TRIUMPH. 

In addition to your individual gifts, the WPS Foundation will be donating $10 for every employee who signs up and completes this year's Bellin 10K.  And don’t forget, any employee contribution over $50 is eligible for the WPS Foundation Matching Gifts program.  The link to that can be found by clicking HERE.