by Dan | Jul 15, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
The 34th Annual Hyvee mini Triathlon (“Tri”) at Lake Kampeska took place yesterday. It starts off as a 1/4 mile swim along the shore, then biking 14 miles around the lake, and finishing with a 5k run. It is a fun time, and a lot of people, friends, from the run club were there. Many other friends were also there. You are all there for the same reason: to challenge yourself, see what you can do, and then also to support and cheer each other on! You truly never know what you are capable of doing in life until you give it a “Tri”!
Here Sarah is getting her station ready prior to the race. There is a central station where you have to enter and get ready to take off for the next portion of the race. You have to plan this as well as the clock is still going the whole time during these transitions stations as well.
The girls, and guys, were showing off prior to the race. A lot of us do our training together, and our competing together. But it really is not about the competition. It is about the time you spend together getting ready, encouraging each other, laughing with each other…just spending time together!
Steve and Sally were coming out of the water at the same time. This was the first time for Sally doing this event. They basically did the triathlon together. No worries about time, just about the challenge of being involved, and doing it, and getting in some exercise. Everybody thinks that they cannot do this, until they give it a “tri”. What are you waiting for? You have no idea what you are capable of until you “tri”. Our biggest obstacle with exercise, and with things in life in general, tends to be affected more by what is between our ears than any physical limitation we may have. That is why the support from your friends is so important!
Exactly! Support your friends, and they will support you! The same goes for your spouse. Always be there for them as well!
In the process, you can also show off what you got, flex that power, pride! You spent time training, and getting ready. More important though, a lot of discussions and laughing has occurred during this process as well. Keep this going the day of the event also! If you are too serious with it, you will do worse because you are missing the whole point of being involved in the first place! Work on becoming great!
Set your sights high and reach for the sky! Don’t let your own doubts get in the way. Rely on your friends, and give it a “tri”! The finish line for that particular day will be in your sights. But, it is only the finish for that day. It truly can become the start for many more adventures and events in the future. Enjoy the ride! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3931
by Dan | Jul 8, 2018 | Exercise, Goals, Heart Health, Motivation, Wellness/Health
When I first started to see how long I could keep going with my consecutive exercise streak, I had no idea where it would take me. I was striving to see if I could maintain if for a year. I had no idea it would still be going yet…over 10 1/2 years, and counting. Some days though, it can be a real challenge to get out. Some of you may think this would be easy by now, but it is still an ongoing challenge. Trying to fit it in my daily schedule, with all of life’s twists and turns, can make it more challenging. Believe me, there are days when I don’t want to exercise. I could come up with many excuses to not go out. But, as time has taught me, I feel much better after I do. I need that stress reliever. I need that time to unwind, and either use it to get ready for the day ahead, or try and decompress from everything that life threw at me that day. “Uff Da” sums it up!
There are multiple things in life that pull at you for your time. You have to make the priorities and decide what is best for you.
There are always deadlines, pressures of work, and demands of people for your time. There are always hills to climb. But you have to face them. What do you do when you encounter this in your day? How do you handle the pressure of it all? Do you have any secrets to share with the rest of us? I would really like to hear from you! I certainly don’t have all the answers. I am trying to push myself, not to be better than anybody else, but to be better than I used to be. I only need to prove that to myself, and nobody else. Hopefully, over the long term, this will help me to be around a lot longer to spend more time with my family and friends. But you have to make if fun, or you won’t continue with it.
Sometimes I like to run, or walk, or bike, by myself. It gives me some time to clear my head, and think. The only one pushing me is me! I don’t have to wait to hear somebody else tell me advice, or try to expect an answer of help from someone else. I just need some time for me to process all this. Then there are those days when I really enjoy working out, or exercising with other people. What challenges are they facing? Maybe they have some advice or suggestions for me, or vice versa! I enjoy hearing how everyone else handles things in their life. We all have challenges, and we all work at them in different ways. How we go about it is individual to each of us. There are no two of us alike. We are unique to ourselves, and we have to figure those things out.
It sure makes it nice on those days when you are not by yourself, to have someone reliable to confide in, to bounce things off, to vent with, to exercise with! We all need those social times together to support each other, but we also need some of that alone time, to think and process things. Why do we do the things we do? The challenges we create really are of our own making. Turn them into a positive thing, and not another pressure of life. Sometimes I wonder why I continue to keep exercising everyday. I wonder what really is this proving. Then, after walking, or running, with time to process, I realize I am still doing this for me. I am the one benefiting by this. I am the one setting the tone for me. If maybe this helps get somebody else moving, and taking care of themselves, then great! If anybody has any ideas of what works for them to help get them motivated to exercise, please tell me! I always am willing to listen. If it works for you, then maybe it can work to help somebody else too. As individuals, we alone do not have all of the answers. As I wrote about several weeks ago, we all need to keep learning. But, we can also help teach each other things too. We all have something to offer, and we all have the ability to learn. Just do it! I can’t wait to hear ideas from you, so please, fill me in, and then I can help pass them on to. Some days I need help staying motivated as well to “keep my streak alive too”! We all need to help to keep moving!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3924
by Dan | Jul 1, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Life brings all kinds of challenges, some good, some bad. The same can go for the results. Life is like a roller coaster, with a lot of ups and downs, but there are always new experiences to be had. When the kids were little, we always had them with us when we would go to races. They were either spectators, or participants, but they were always with us. These pictures of them with their special made T-shirts were always a hit for me. I would come running by, and they would be cheering and yelling, and their shirts cheering me on: “Go Dad Go”. These are memories I will always cherish.
Now that they are older, I thought things would get easier to deal with. Wrong! As they get bigger, the problems get bigger. Sarah and I always worry about them. No matter what, they are still our “little kids”. Now that they are all 21 or older, we worry as to whether on not we did a good enough job raising them. We hope they appreciate what we did for them, and provided for them. But, we also want them to know how hard you have to work for the things you have. Nobody is going to just hand it to you. You have to earn it. We always were active, and wanted them to be active with us. You have to learn to take care of yourselves, and not rely on somebody else to do it for you. One of my daughters just texted me this week saying: “Ugh! This adulting is so stressful!” Yes it is!
We took them to our marathons that I was in, and tried to make it a vacation for all of us! I needed my personal cheerleaders with me!
We taught them young how important it is to keep active, and they continued with this as they grew up, whether running or swimming!
Our vacations included trips where we would go hiking, and exploring, and get to see things we would not have seen otherwise. We had fun doing it to! We did this as a family!
Last year we had them all back at the same time, and with boyfriends and finacees too! If you are going to be a part of this family, you will have to be active with us. We all were getting ready to do the Hump Day 5k run!
One thing will always be. I may be a doctor, and Sarah may be a doctor, but the biggest thing we want to be remembered for when we are gone is that we were a good Mom and Dad! That is what I would be most proud of. We may not have always done things right. After all, it did not come with an instruction manual. We had to learn this on the fly. We did the best we could, and hopefully it will pay off for them. That does not mean you quit worrying about them. When school struggles get tough, or work issues get tough, or just life in general gets tough, I hope they all know we are there for them. We love you guys! We want you to be successful. We want you to be healthy! We want you to be happy! Just like the back of your shirts told me at those races you were cheering me on with:
We love you too!
Keep moving everybody! Enjoy all that life brings you, the ups and downs, and learn from them!
Dr. Dan
Consecutive Exercise Day #: 3917
by Dan | Jun 24, 2018 | Exercise, Family, Holidays, Motivation, Wellness/Health
It has been a busy 2 weeks! Sarah and I took off for Virginia and spent days with my daughter Megan. I got to spend Father’s Day with her, and the shirt I am wearing is what she gave me. A perfect present! A running Dad is the coolest! She is mainly a swimmer, but has been getting into running more and more. She had done a 5k the week before, and her and I went running a couple of times together while we were out seeing her. Virginia is loaded with things to do from a history standpoint. We stayed several days out with her boyfriend, and his parents, who live close to Williamsburg. We spent an entire day there, touring colonial Williamsburg, and the day before in Jamestown. I love seeing historical areas, and learning about the past. We had just began to scratch the surface of what was there to see. Over the weekend, then adventures got even better!
We spent one day touring the home of Thomas Jefferson, our third US President, at Monticello! Wow! I have always wanted to see this. The next day we toured James Madison’s home at Montpelier, our 4th President. Learning about things at that time, and what these 2 presidents did in founding our nation, the Declaration of Independence, and the Constitution. It was well worth the trip, and I learned a lot of things. After 5 days in Virginia, we then left to head back to Minneapolis, where I would spend the next 4 full days at a Sports Medicine conference.
Again, I learned a lot, but it was very intense. 30 hours of lectures. I definitely learned a lot! But, while we were there, we did exercise everyday. Sarah and I went running each morning before I would go to the conference for the day.
They had a bike trail, and side by side running trail, 3/4 mile from the hotel. It went along the Mississippi River. Great scenery! Lots of people out utilizing their trail systems every morning…walking, running, riding. It was a very popular place. The thing that was also nice about the conference is they had a separate room with 2 treadmills, and an elliptical, with the conference streamed in on TV in an adjacent room where conference attendees could go exercise in half hour increments, and not miss the conference. It was a popular place. I got on it once because it would fill up for the entire day quickly. I had never seen this done before with a conference. When you sit all day listening to lectures, it was a nice break to go do some activity, yet still not miss out on any of the talks.
Friday night we did manage to go have some fun. The hotel was 1/4 mile from Target Field, and the Twins had a home game that night, so we got to go!
We had seats in the second level, behind home plate! The Twins lost, but it was a great night to get out and relax.
Sarah and I just blended in with everybody else. The Twins may have lost, but the fireworks show they had after the game was well worth staying for. It was consecutive fireworks for a full 20 minutes!
All in all, we had a great time. We got to be away for a break, spend some vacation time with daughter, and then come back and learn about Sports Medicine. We always have to keep learning. No matter what any of us do in our lives, don’t ever quit learning. There are so many new things, and places to see, and explore. The days touring in Virginia we would walk anywhere from 5-7 miles a day. The better the shape you are in, the more you get to see. Take advantage of that. Never quit learning, and never quit moving. Life is too short already, and you don’t want to miss out on anything. If someone says they know everything, stay away from them! We all have things to learn. This was a perfect example of how to be on vacation, and still get an education! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3910
by Dan | Jun 10, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
The 22nd Annual Hospital Hill Run/Walk was completed yesterday. Another good turnout. We had 159 people, including walkers and runners. 2 years prior to the start of this race, I created a 5k run in Clear Lake, and did this for 2 years. Sarah and I did outreach in Clear Lake when we first came to Watertown. It was a good way to get the community there together. They then got their own full time physician, and we no longer went there, so I brought the race idea to Watertown. Originally, I was told it would never be successful. The hospital used to have a walk they did, and all T-shirts were just given away, and no charge was done. After a few short years, this was no longer feasible, and it had stopped for years. When I decided to create one, I was told that nobody would come because we were charging a fee. My thing was, if you created the incentive, kept the cost as low as possible, and people had fun, they would keep coming back. I was given the opportunity to try it one year and see how it went. Well, apparently it went well, because it has not stopped since. I wanted some “catch appeal” to attract people to come. Finishing at the top of the hill was my idea of creating that. I got a lot of grief to start off with this. I was told it would get people hurt, that the hill was too tough that nobody would want to do it. There is no question it is tough, but to me, that is also the appeal of the event. It makes us stand out from all other races. People have suggested we run down the hill, not finish at the top. I could just see people rolling down the hill at the beginning, and for sure getting hurt. When we finish at the top, I have never had to have a photo finish for results! Many other races in town have taken off following this as well. I also wanted it as a means to attract the kids to come. I wanted to promote exercise, and have them encouraged to get out and be responsible for their health, and stay active. Kids 10 and under are free, and get medals for participating. We have multiple bracketed age group categories from 10 up to 29 to encourage as many younger people as we can. Our categories also go to 60 and over because I want everyone to feel like they can participate, whether running, or walking. Many changes have evolved over the years, both from compliments, and critique of the event. There is no perfect race, but we listen and try to make adjustments. I have found also that is it impossible to please everyone, but the one specific area I refuse to bend on is I want everyone to feel like they can participate, and really encourage the kids to get involved. My kids had been my helpers all the years they were growing up. They looked forward to the race as much as everybody else. Now they are old enough to run, and keep coming back as much as possible. That makes me feel good!
There are always instructions prior to the race. SAFETY comes first. We try as much as possible to have police, ham radio operators, spotters out on the course, and in the race (Tom, Sarah, and I) to make sure everyone is safe. We want everybody to achieve a goal they are working for, but to be safe, and have fun with it! That too will never change!
I love seeing parents out there with there kids, whether running, walking, or pushing in strollers. They are setting the tone for their kids future activities. I strongly believe in that, and Sarah and I always did it with out kids as well. Jenn and Owen McElroy are great examples today running with their girls all of the time.
The look on Gracie’s face every time she is out running, and coming to the finish line, motivates everybody. She is working incredibly hard, and is always smiling! Way to go Gracie! You show us how it is done, and that you can have fun with this as well.
LeeAnn was out with Liam, and they ran the mile course. Here they are smiling at the end. Run a mile, and show that smile! The best way to teach is to lead by example! Way to go!
Here is one of my twin daughters Molly coming in at finish line. She is on the right. She will be 24 this September. But the ones finishing next to her was how it was 20 + years ago for us. We would be pushing them in our Burley, out running, walking, or biking with them. I love seeing this. Keep it up as you are setting the tone for a lifetime.
This is Tanner, Molly’s fiancée. Smiling coming to the finish line. Welcome to the family Tanner. I told him if he wants to be part of this family, he has to run! Ha! I am both serious, and kidding. I want them to be healthy, and take care of themselves, and then later when grandkids come, they can lead by example too. Grandma and Grandpa will be right there with them too! I can’t wait!!!
This year was again a success. We conquered the hill! It is a challenge. It is a great way to describe life. We all face uphill challenges, and they can get tougher as well too, but they can be conquered. We become stronger because of it. We can look back at all of the memories over the years, and can have our own horror stories to tell, and all the good times as well. Thanks again to everybody coming out. A lot of work goes into this event, and I have a great team now, and we all have our own specific tasks. It is very efficient now. Thank you to all of the people on the Hospital Hill Committee. Thanks to all of the sponsors as well so we can keep costs down, and still make a donation to the Caring Club House. As long as people keep coming, we will keep having it. Spread the word. Show up for a good time, and a challenge. If you can do this, you can take on anything. Believe in your abilities. The weather may not always cooperate. Your schedule may not always cooperate. You have to make an effort, and something new can be achieved and appreciated with each year. Keep on moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3896
by kelsey | Jun 7, 2018 | Exercise, Weight Management, Wellness/Health
The Watertown Park and Rec have two great programs that feature and encourage activity on the trail. Our trail system is an great part of Watertown and is an excellent way to be active! Check out the details below:
Outdoor Walking Club
The summer hit is back for another season of walking fun. The group will walk for up to an hour each Friday throughout the summer. This is free for all ages who enjoy walking and also the social aspect of getting outside with friends and getting some exercise. We walk at a slow pace to accommodate everyone and take multiple breaks. Through the course of the summer we will walk all over the city of Watertown. Meet by 9:00am sharp each week to walk with the group at the various locations listed below. No commitment, Just show up to walk when you can. The walks are free and we encourage everyone to attend.
Dates and schedule of where we will be meeting each week.
June 8: Stokes-Thomas City Park (by the Veterans Memorial)
June 15: Mt. Hope Cemetery (by the front entrance)
June 22: Redlin Art Center (by the front entrance)
June 29: Memorial Park (parking lot by the boat ramp)
July 6: Joy Ranch (parking lot near SE side of Main St.)
July 13: Jackson Park (in the parking lot across from Cattail Crossing)
July 20: Bramble Park Zoo (by the picnic shelter)
July 27: Eastwoods Park (by the playground)
August 3: Slumberland Disc Golf Course (in the parking lot)
August 10: Stokes-Thomas City Park (by the Veterans Memorial)
August 17: Senior Activities Center (In the park area)
August 31: Joy Ranch (parking lot near SE side of Main St.)
September 7: Mother of God Monastery
September 14: Memorial Park (parking lot by the boat ramp)
September 21: Pelican Lake (entrance fee required for park)
September 28: Slumberland Disc Golf Course (in the parking lot)
Annual Trail Challenge
Info: If you are into running, walking, or biking the beautiful trails of Watertown, then the Recreational Trail Challenge is for you! From May 1-September 28, keep track of your miles on the trails, and prizes will be given to our top finishers in each category! Make sure to visit our website www.watertownsd.us to get your Rec Trail Challenge tracking sheet or stop into the Park and Rec Fieldhouse located at 1900 West Kemp to pick one up!
Thank you to our sponsors Watertown D.A.S.H, Strive Brown Clinic, and Dan and Sarah Reiffenberger.
