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. 

It All Starts with 1

First off, welcome to Spring, it may still be hiding, but I promise it is here.  With Spring comes the official start of the 2013 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 1^st will receive an extra gift for doing so.  We all like free stuff, right?!

It all starts with 1….

Sometimes we are inspired in the least expected ways.  The inspiration for this post actually came when I opened the training schedule, looked at March 24^th and I saw this:  Walkers: Walk 1.  On Sunday March 24^th, if you are a walker, it is asking you to get out there and walk 1 mile.  Runners are supposed to run 1.5 – 2 miles.  There are times in our lives though where even 1 mile can seem impossible.  So let’s make this even simpler. 

Every walk, every run, no matter how far, starts with 1 step.  Many of us are veterans of the Bellin Run and have been through this before, but can you remember this first time that you decided to make running or walking part of your life.  For some, it was natural; you took your first step and never stopped.  For others like myself, I played all sorts of sports in school, but before 2010 (9 years after my last competitive sporting event), never laced up a pair of shoes with the intent of just running.  Or for others, this was the first time they made a decision to add exercise into their life.  Maybe, some of us need a reboot as they haven’t done anything since I quit bugging you last year.  :-)

No matter where we are on this very day, we can all start with 1 step and then another, and then another on our way to an active, healthy life.  Each year we are given a great opportunity to restart that journey if we have faltered by signing up for the Bellin Run.  At the end of the day, we hope that you find training for the Bellin Run and then actually doing it, is enjoyable, but if after this is all over on June 8^th and running isn’t for you, don’t be discouraged.  Just find something that you like.  We are meant to move, so find anything that you enjoy that helps you do just that.

"The miracle isn't that I finished. The miracle is that I had the courage to start." – John Bingham

Running on "The Mill"

When the weather doesn’t want to cooperate or if you simply don’t like running in the winter temperatures, fear not, you can still get your runs in on the treadmill and get a great workout.  Although not my first choice by a long shot, I would rather get on the treadmill than miss a string of workouts.  As with most fitness programs consistency is key to success and not missing a run because of weather is by far the biggest benefit of treadmill running.  Below are some other benefits as well as some tips for success. 

Treadmill running can be easier on your body.  Treadmills offer better shock absorption, resulting in less stress on your feet and knees, as compared to running on asphalt and concrete surfaces. The extra cushioning and smooth surface also allows for easier runs.

If you are training for a warm weather race, running indoors can help you get used to the temperatures you will face come race day.  Especially in northern climates we are often training in conditions that don’t mimic race day.  While training in heat and getting relief on race day with cooler temps can be a bonus, going from cold training to a warm or hot race day can be a recipe for disaster if you have never trained in those conditions.

Running on the treadmill can help you learn what a pace feels like.  With all the gadgets we have like GPS watches, pedometers, smart phones, etc, we can come to rely on them to pace ourselves.  But the best way to run is to run by feel and effort, and we need to learn what different paces feel like.  Your running will be much more enjoyable if you aren’t constantly looking at your watch.

Running on the treadmill is convenient and safe.  If you own your own treadmill, there is no need to go anywhere to get your run in and can really help eliminate the excuses.  If you have little kids at home, you don’t have to worry about leaving the house for a run.  You can fairly easily multitask on a treadmill, whether it is listening to music, watching television, or sometimes even reading a book.  The only thing you have to watch out for is that you are watching your form and getting the quality workout in that you want. 

There are many more reasons why treadmill running can be an effective tool but here are a few tips to keep in mind to make proper use of your time cranking out those miles.

1.       Use a slight incline – Since there is no wind resistance indoors, a little incline can simulate the same resistance as running outside. 

2.       But don’t make it too steep – Running the whole time on a very steep inclined treadmill can lead to injuries.

3.       Don’t hold onto the handrails – if you hang on while running or walking you are setting yourself up for an injury because your form will likely be compromised.  Of course use them to get safely on or off the treadmill

4.       Don’t forget to warm up and cool down – Just because you are indoors, you should still properly warm up and cool down just as you should outside.  Try and follow your normal routine. 

5.       Watch the video below for more information.

http://video.about.com/running/How-to-Run-on-a-Treadmill.htm

Running Does More that Reveal Character - It Builds It

Article by Greg Strosaker

Posted Originally on RunAddicts.net

“Adversity does not build character; adversity reveals character.” – unknownThis quote about adversity may very well be true when spoken of an isolated incident.  However, what if you could create a setting in which you consistently create adversity and hone your abilities to overcome?  Would you not, in fact, move from just “discovering yourself” to actually being able to improve yourself?

It would seem that running should provide just such a program of self-realization and development.  As a runner, you are constantly dealing with all kinds of adversity:

• The daily challenge of getting out the door amid all your other commitments.
• Those intimidating workouts that cause you to lose sleep out of fear of what you are about to face.
• The adverse weather conditions that throw a wrench into your best-laid plans.
• The nagging injury that can force, at the minimum, a short-term adjustment to your schedule and, at worst, a long-term layoff and reconsideration of your goals.
• The races into which you put hundreds of hours of training, only to be subject to the vagaries of traffic, illness, weather, or any other number of potential hurdles.

Just think of the myriad virtues that a consistent “career” of running – of overcoming the hurdles that you (or circumstances) set time after time – can provide:

• Stamina – running gives us the energy to deliver on our commitments day in and day out, week after week.

• Confidence – running provides a perfect environment to set, work towards, and achieve goals, and learn how to motivate ourselves to do the same thing in our other commitments.

• Perseverance – running yields plenty of opportunities to make excuses, from a slight lack of motivation to an injury, and therefore the chance to build our discipline by working through these challenges.

• Willpower and focus – running gives the daily time to work on our ability to be mindful, to set to a task and maintain the presence to execute it faithfully.

• Patience – running offers the ongoing lesson that achieving our best requires years of dedicated practice, and makes us recognize that instant gratification is always more shallow than achieving something for which we have worked hard.

• Humility – running reminds us of our limitations, often right when we need it most, in a manner that usually provides only a temporary inconvenience.

Running is a laboratory in which we are free to experiment and push our limits, with little risk of any “failure” having long-term consequences.  It provides the opportunity to pursue infinitely scale-able ambitions, that can ebb and flow as your fluctuating time and capabilities allow.  You are your own limitation – there is no one but yourself to blame for shortcomings or credit for successes.

Runners make better employees, better parents, better spouses, better friends, and better leaders.  Through developing the ability to independently challenge ourselves and figure out how to reach through conflicts and hurdles to reach our goals, aren’t we in fact creating a virtuous cycle of self-discovery and growth that makes us better able to succeed in life?

Perhaps this increased bit of self-awareness about how running is subtly working to make you a broader person will provide that extra bit of motivation to get out each day and stretch towards your dreams.  So go out and create your own adversity today.  And then take satisfaction in overcoming it.

Winter Running

If you are anything like me, the treadmill is not your friend. It takes icy roads and double digit sub-zero temps to keep me inside. Often for me that also means running in the dark. Whether it is pre-dawn before my girls wake up or 8 pm after they go to bed, there is no chance that the sun will aid in keeping me warm. So where is the joy in that? Believe me there is plenty.

The quiet, calmness of a winter morning is renewing and refreshing. More often than not the winds are calm and the stars are out. If the moon is bright and full you will find that with the snow reflecting back the light, it makes it almost as light out as an overcast day. It really is an amazing way to start the day. Even if you live in the city, the streets are quiet and traffic is almost non-existent. I have found that if you have your clothes ready the night before, get up the first time your alarm goes off, get dressed and out the door, you are warmed up before you realize how cold it actually is. Plus there is the added bonus of knowing the rest of the day won't get in the way of your workout. That applies all year long!

I do have a few tips to help make winter running more enjoyable.

1. If you run in the morning, make sure you drink a glass of water the night before. You won't need as much water during your winter runs as opposed to summer but you still want to make sure you are hydrated. You will still sweat!

2. Wear moisture wicking clothes. Anything that aids in keeping the moisture off your skin will keep you feeling warmer. I have read that wool is a natural wicking fiber and is obviously warm. I don't have any experience with that but it is worth looking into.

3. Run closer to home. This may make your runs a little more dull, but in the event that you get really cold you at least don't have miles to go before you can find some warmth.

4. Make sure you have covered as much skin as possible. A full face mask is great, especially one that you can pull the mouth and nose cover up and down to adjust for different temps. Be careful that the tips of your ears are covered. You won't notice how cold they are until its too late. You don't want frostbite.

5. Slow down. Most of us that are running in Wisconsin at this time of the year are training for spring races so there is plenty of time to work on speed. Now is the time to work on building your base up and working on your endurance. You won't be able to run at all if you are injured because of a fall.

6. Don't be afraid to run on snow. It's easy on the body, provides a great workout and uses some muscles and tendons that don't get as much work when you are just running on flat roads and side walks. Same type of benefits apply to trail running on different terrains.

7. As always, just enjoy yourself. Even though its cold, the fresh air will defiantly help beat those winter blues.

As much as I LOVE running outdoors, there are some benefits you can get from running on the treadmill. I will talk to that the next time I post.

Now get out there and be active!