by Dan | Sep 17, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
It has been a busy couple of weeks. Using exercise to help promote different things, both for the community, and for myself. First, we had our annual awareness walk/run for suicide prevention. Another great turnout by close to a total of 150 people. I helped map out the course, and helped create the event to be kept locally here. Suicide affects everybody in one way or another, and by promoting awareness of this, we can also promote wellness to those of us here by helping to take care of ourselves as well. That is just as important. We need to keep taking care of ourselves, and by doing this, then we can feel better about ourselves, and about life in general. We can then also give back to others at the same time.
Here is part of the route taking off from the zoo, and then me giving some instructions prior to the start.
The runners took off first, followed by MANY walkers. The idea was to get as many people out to participate, not only in remembrance of someone they may have lost, but to bring awareness to the issue of suicide to start with.
How much more can you strive to survive? We can help remember somebody else, and help take care of ourselves, by walking, and remembering…it was a great turnout, and hopefully we will have even more next year.
Then 4 days later I ran the Sioux Falls half marathon…13.1 miles. That is why I did not have a post on here last Sunday. I was busy doing this. I am in the large group of Watertown runners who are going to be doing the Twin Cities Marathon in 2 weeks from today, running for charity as well to help raise money for research and a cure for Friedreich’s Ataxia, of which I have written about recently as well. This was to be my last long run getting ready for the marathon. That Sunday was supposed to be my last 20 mile run. What I ended up doing was do 3 miles first, then did the half marathon, then another 4 miles after that. I got my 20 miles in, and some speed work, as my time I was actually very happy with, 1:48:59…running the 13.1 miles with an 8:19 per mile pace. Even though I was training for the marathon coming up, and again for charity, this run was for me. I needed some confidence to know what I was capable of for finishing. I was striving for a time I wanted…a goal I wanted…and did it. Over the years if I have learned anything, it’s that you can do a lot for promoting wellness, and improved health, but it means so much more to practice what I preach. I encourage people to do this everyday, just like I encourage myself to. I don’t just talk about exercise, I do it. I had an attending physician I followed for a month when I was a second year medical student. He was very overweight, over 300 pounds, and was a smoker. He would have the cigarette box hanging out of his shirt pocket, and would tell his patients they had to exercise, watch their diet, and quit smoking. Now how many patients do you think actually took him seriously? How many do you think actually listened to him? He could not, or would not, do it himself, why would they listen to him? I have said for many years, lead by example. You hold more credibility if you actually do what you try to have your patients do.
Lead the charge! I may tell my patients to work on their diet and exercise more, but I also show them too. This kind of goes along with the theme we had for our suicide awareness walk/run. “Walk in the path of hope”.
This could have other meanings as well. Hope in that you can believe in yourself. Hope that you can do more than you are capable of…including not only taking care of yourself, but helping to take care of others, and making awareness stand out for you and others. Believe in yourself. Confidence goes a long way in achieving this goal…the goal of you, and what you can do to become a better you. And by becoming a better you, you can help somebody else become better.
There are days when you may exercise by yourself, but those times that you are in a group, the effort becomes much easier to handle…to the point where doing some of those workouts by yourself may not have gotten done had you been by yourself. Both of these events made it come to light even more by showing it is easier to get things accomplished when you work together…workout together…to support each other. A lot of things we do we have to rely on ourselves, and sometimes the stress of doing this can be overwhelming. But even more so, we can’t be afraid to rely on others for help, encouragement, and friendship. We are all here for a purpose, and you want to make the most of that purpose. Strive to survive for yourself, and for those around you!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3641
by Dan | Sep 3, 2017 | Exercise, Goals, Motivation, Wellness/Health
College days at Augustana College brings back many memories. I had first gone out running Cross Country and Track in High School as a senior, so I did not have a lot of experience. I was running on my own during that Summer before starting at Augie, and was not planning on going out for Cross Country. The first week at school there was a flyer out over all of the buildings seeking runners who may be interested in participating. I took a chance, and decided to see what I thought. Turns out I must have liked it, because I ran Cross Country, indoor track, and outdoor track all 4 years at Augie. It was a great experience, and taught me a lot about managing my time, and staying organized. But, school always came first for me. I was going to be a Medical Technologist when I first went to Augie, but changed half way through my sophomore year to go pre-med, with the plan of being a doctor. School always came first for me, then running. I walked on that first year, then got a small scholarship to keep going out. I started running the steeple chase late in my sophomore year, and this turned my interest in running to something I really wanted to achieve. My freshman year I ran the 10k on the track, 25 laps! The steeple chase was 3000 meters, so just under 2 miles. There are hurdles to have to jump going around the track, including a water jump on each lap. It turns out I really liked it. I broke a 14 year record for Augustana my junior year, only to break it again the next week, but I got beat by one of my team mates. I never had the record again! But, I held it for one week! Here are what some of the barriers are, including one with the water, and one of how it looks with no water in it.
My team mates then are just like my running friends now with the run club. We ran together, supported each other, trained with each other. We were like family there too. Here are some shots of the Cross Country team, and some of us on the track team.
I have one picture of me doing the steep chase…my first one. The water barrier was a cement wall, so you could not see the water until you were on top of the barrier. I had no clue what I was doing. When the cement was wet, it was slippery. The first time for me on it I slid right off and went on all fours into the water pit. You learn by experience. I may have done it the first time, but never again. But you pick yourself up and go finish!
I still have my Augustana coat that I will wear at times from back in those days. The lettering is starting to wear off, but I went everywhere with that coat back then!
Those days in college set the tone for my love of running. I have been running now for 40 years. It is part of my life. But just like when I was studying to become a doctor, my life now as a doctor still takes priority. Just like everything in life, your have to prioritize, and make sure what is important comes first. It made it tough being a parent in all of this too. At least with Sarah, we had to “rotate” on a lot of things, especially when it came to call, and trying to make it to all of the kids activities. You have to juggle everything, and hope you don’t screw anything up along the way. Bottom line, keep trying. Never give up. Keep moving, and remember to take care of yourself, so that you can experience more of what life has to offer. Believe in yourself. Strive to Survive. Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3627
by Dan | Aug 27, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We continue our training for the Twin Cities Marathon taking place on October 1. This will be the first one for Sarah. She has done numerous half marathons, but never a full, stating over the years that she is only “half stupid”. This will be number 15 for me. We are doing this for a very special cause. We are running for Team FARA, Friedreich’s Ataxia Research Alliance. Friedreich’s Ataxia (FA) is a rare genetic disorder that affects approximately one in 40,000, affecting the spine, brain, and can also affect the heart. There are 4 individuals in Watertown alone who are affected by this disease, several of which are cousins of mine. One of those cousins has already passed away from this. Our group of runners on the Watertown Area Run Club are joining together to raise money for research to help with this. There is no cure, but that does not stop of from working on it. One of our run club members, Tom Batta, has a daughter affected by this. We run for them because they can’t. Today we had a 20 mile training run, and then breakfast at our house following this.
We are planning, strategizing how our training is going to go, and working on helping each other achieve this goal, with the plan to raise as much money as we can for this cause. As runners, this is our other family, and we support our families in many ways. The following pictures are some of the people participating in this event, either in the Marathon, or the 10 mile they have.
Erika and Owen stretching after the 20 mile run this AM.
Paula, giving us her “20 mile” symbol as she was just getting done.
Jill giving us the thumbs up as she was coming in.
Bob and Tom relaxing after finishing the run as well.
This picture was a shot of the group as we were beginning this AM, with a mix of those doing the marathon and the 10 mile. We are all running for a cause…an opportunity to run for those who can’t, and to help our own community of Watertown as well. We as a “family” stick together. We support each other, and help in whatever way we can. In the process we may be benefiting our health as well, but the reason we are doing this now is not for us…but for those who can’t. I would like to ask any of you who read this to consider donating as well. If you google “Team FARA 2017”, it will bring you to a link that you can click on, Team FARA 2017–Friedreich’s Ataxia Research Alliance (FARA). Then you will see a list of teams who are participating. Our team is the Medtronic Twin Cities Marathon and 10 mile. If you click on this, you will see a list of all of the team members who are participating. You can make a donation on behalf of any of them running. Overall, we don’t care who you donate the money too, as we are all one big team. One big family! We just ask that you please consider donating! Any amount is appreciated. Sometimes the overall reward we get in life is by doing something to help someone else. To run and be active, and exercise for someone who can’t. I have no doubt you could ask any of the people with FA, and they wish they could run as well. We will do the running, if you will please donate! Thanks!
Keep moving everybody…and appreciate the fact that you can!
Dr. Dan
Consecutive Exercise Day #: 3620
by Dan | Aug 20, 2017 | Exercise, Family, Goals, Heart Health, Motivation, Wellness/Health
This past week has been really nice going out for an early morning run. The fog along the lake makes you feel mesmerized by nature, and you don’t even feel like you are exercising. That is that special feeling that comes on certain days of running…not all days, but certain days, where everything is just clicking on all cylinders. Everything feels good, the breathing is easy, you get lost in your own thoughts…and the scenery makes it easy for that to happen. When that alarm clock goes off, and some mornings it usually ranges between 5 and 6 AM, many excuses flow through your head as to why I should not run that day. Sometimes I do change plans then, but on those days when I make myself get up to get ready, I don’t regret it. Especially when some of the views showing up next are what I get to look forward too.
It is so easy to get lost in your thoughts running by the lake. Either the sun rising, the clouds and reflections along the lake, the moon still out before the sun comes up…all make it easy to forget your problems, and to get fired up for the day ahead. That is where it really helps, when I know I am going to have a busy day, either in clinic, or with meetings, or both. I can help plan overall how I am going to take this all on, and how to stay organized and on task. I can have a lot of the stress put at ease just because I have mapped it all out in my head before hand, and know how I am going to tackle things. It is fun on those days when I run with a group, but those other days when I either just run with Sarah, or by myself…those days are just as important. I may be exercising my body, but I am exercising my mind too. Just me and my thoughts! These are my “Calgon, take me away” moments.
Sarah and I can go through things that have been happening with our kids, or things at work, and we need another opinion. We can lean on each other. Other times, we may run together, and not even say a word. We are running as a team, just listening to each other breath, and relax on our own, but together.
And those days when you are alone, you don’t have to worry about getting in an argument with anybody, or trying to help solve everybody else’s problems…you can have some quiet time on your own…time to reflect, on both good and bad; time to problem solve; time to escape; time for me! Everybody earns, and deserves, some time to themselves. I told my family all along when I would run or work out, that I got 30-60 minutes for me, and the rest of the day was for my family and my patients. In order to do a better job for my family, and my patients, I need some time to me. This is what running does, and especially those early morning runs…before the rest of the world gets up, and all the demands of the day start coming into play. Remember that! We all need some quality time to ourselves…to think, to escape, to exercise…just to take care of ourselves! Going out for some activity, whether running, walking, biking…just moving…can help accomplish that! Keep moving everybody! Then feel more prepared to take on the world!
Dr. Dan
Consecutive Exercise Day #: 3613
by Dan | Aug 13, 2017 | Exercise, Family, Goals, Motivation, Wellness/Health
We had our annual Hump Day 5k walk/run this past Wednesday. Here I am with fellow organizers Owen and Jenn McElroy. All proceeds were going to be donated to the Watertown Arrows Cross Country team. It may have been a fundraiser, but it is much more than that. It was another way to promote health and wellness by increasing our activity. Young and old were encouraged to participate. The main point of these events is to get people out and move. Even if it means I have to wear a camel costume in the process…if it means people will get out and get active, then so be it! Even in disguise wellness can be promoted.
Here we all are at the start of the event. The weather cooperated and the rain stopped about 10 minutes before the official start. We do have to make sure it is safe for all to participate as well, and not be out in lightning. We also had to make arrangements before hand to have police help at 2 points along the route where we cross busy streets. This is all part of the coordination of events like this. We want everybody to come out and participate, and have fun and be active, but we also want them to be as safe as possible. We especially want to encourage kids to come out and be a part of events like these as well.
Here are two great examples! Kate and Gracie McElroy, ages 8 and 6. They are out working hard, and competing, but also having fun. We want to continue to promote activity for these young kids so as to set the tone for their future health. They are in charge of this, and they can have some control over this as well. That is where we as parents, friends, and health professional also need to set an example for them to follow. I tell my patients all of the time that they need to stay active, “use it or lose it”. I am out there doing this every day also. Who would really listen to me if I just said this all of the time, but never did it myself? What kind of credibility would I have with what I do? Again, lead by example. The proof speaks for itself.
Here are a bunch of members of our Watertown Area Run Club. Quite a few of us had already left before this picture was taken. We are out there every week working on our health, and increasing our activity. I have heard many comments from patients that they will see us running down the road, or on the trails, and those days when we have a lot of us showing us, it is something to behold. Take charge of your health. Do something about it! Sarah and I have tried to pass that trait along to our kids as well. They saw us all of the time working out or exercising, and still do. It was only natural that they would pick up those traits as well. Lead by example! Do it, don’t just say it!
Here we all are just prior to getting started for the race. All 3 of my kids were home! Megan flew in that day, and got to spend 4 days at home! Molly and Megan’s boyfriends, Tanner and Nate, also participated. The family that works out and plays together, stays together! And we all had fun!
Nothing like coming to the finish line…together! We help out at many races, and our sponsors for many races, for that particular reason: We want to promote exercise in our community, and keep us all moving! This particular race I happen to be in disguise, but the bottom line…if it helps get people out and moving, then so be it! Hope to see you all out at different events during the year. There are a lot to pick from! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3606
by Dan | Aug 6, 2017 | Diet, Exercise, Family, Food, Goals, Motivation, Wellness/Health
My patients will hear from me continuously to keep working on their diet and increasing activity, and “I will tell you that until you are not here anymore!”. But, you also have to take in some compromising points as well: We still need to be happy, but there are ways you can still indulge at times, and still be healthy. You have to learn to pick and choose, and decide which times you may have some of these more “unhealthy” things, and how much each time. So here I am after just finishing a 15 mile run, and we were celebrating Steve’s “runaversary” date…he started running 7 years ago. His wife brought us cupcakes to help celebrate. The only problem was, I still had a mile to go to get home yet, and I had to either run or walk. I decided to run another mile, so then I could eat my cupcake faster! I had to run by Cattail Crossings golf course to get home, and boy, did I get the looks running holding a cupcake. They were just all jealous!
Tom and I were all pumped up when we heard there would be cupcakes when we got back! It is ok to indulge…sometimes. Like I said, you need to pick and choose, and you make up some of the difference by what you do with your activity. You just have to remember to have fun, and do what we did when we were kids: Play! We had fun playing. There was no pressure coming from having to get other obligations done, work or family, and really no other responsibilities, especially during the Summers! So we need to get back to those days…play, have fun, but be healthy in the process.
And don’t worry what somebody else may think. If you get strange looks, they just don’t understand. That does not mean you can’t help them to understand. Just like me going by the golf course, running, holding a cupcake. I earned that cupcake, but I had to get home first. So when I finished my last mile, and was coming up the driveway, needless to say I did not make into the house before the cupcake was devoured. That was my reward. I earned it! Don’t worry what other people may think either, especially if the things you are doing are helping you to achieve the goals you have set for yourself.
Sarah and I did some biking when we were out in the Black Hills a few weeks ago. It was a great time. It was like being a kid again, and just going out on your bike, and not really worrying about anything else. Now I do have to admit thought, with some of those hills out there, I did some worrying about how we were going to get up those hills. But the scenery was something to take in…and being on the Mickelson trail, we were able to see things up closer, and with a different perspective than we would have if we had stayed in the car and just drove. In the process, you continue to make great memories…memories for a lifetime.
Memories, and having fun doing it! What more can you ask for. Things that we try when we work on our health doesn’t always work. We may try different diets, or different types of activities, and they may not all be enjoyable. But, you learn from those times, from those mistakes, and then you stick with what you do like. That what life is about…trial and error. The important point is to learn from those mistakes, and don’t keep making the same ones over and over again. Progress is when we make mistakes, learn from them, and then make other attempts to improve. Failure is when we make mistakes, and then keep repeating them thinking we are going to have a different outcome.
Have fun in the process. Remember to get back to “play time”…stay young at heart. You are only too old to do something that you would enjoy once you are no longer here. Enjoy life along the way, take some breaks, continue to keep working on improving our health by working on our diet, trying to stay active, and remembering it is ok once in awhile to indulge and enjoy some of the things we really like in life…once in awhile!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3599
