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 Dan | Jun 3, 2018 | Exercise, Goals, Motivation, Wellness/Health
Sometimes the hardest part about exercise is planning when to do it, and what to do. Sometimes it can be such a challenge that you end up not doing it at all because you can’t decide, or you get too stressed over how you are going to fit it in with everything else in your life. We are all busy. We all have 24 hours in a day. We all have to make it a priority, and plan for it. How do I start? What kind of exercise do I like, or what exercise am I going to do? When am I going to do it? How can I possible fit anything more into my already busy life? These are all legitimate questions, and they all can be made easier by coming up with a plan. That plan can begin day by day, or week by week, but it becomes easier if you make it month by month, or even longer. If you have it written down, you have thought about it, and then it can become easier to do.
Once it is written down, it becomes your guide, not your set in stone rule. It is your guide to fitness. Things come up for all of us during the week, or even the day of, that may change your plans, or that you may have to alter altogether. It is ok to make adjustments to your plan on the fly. When you have a plan made out in advance, it is easier to make adjustments for it as well. I plan each Sunday evening what I all have going on, that I know of, for that week. Will it be easier on some days to work out before work, after work, what? If I have this planned out and know ahead of time, it is easier to make accommodations, and I will do it! I have been working out at 5:00 in the morning, and I have been working out at 11 PM at night. It just depends on what was going on that day. Other priorities may have to be done first, and thankfully, I have not had to have too many late night workouts to do just to get them in. I have a consecutive streak of exercise to keep going you know! The point is, it is very easy for something else to come up, and you have to make adjustments. Making adjustments will allow you to keep attempting to exercise, and not just blow it off altogether. The next thing you know, you have done nothing for weeks, or longer. Make it a priority. In the long run, you will be able to organize your time better, and things will fall into place easier. We all have to start somewhere. It does not mean we all have to do a marathon. You just have to get out and move!
There will be times when things get turbulent. There will be times when it would be much easier to do nothing. Of course there are always things that are easier! After all , I have said many times, anything worth having is worth working for. There is no question there will be struggles, and you will wonder why you are even making an attempt to exercise. And then you get in a groove, and everything falls into place, and you feel better, you have more energy, and believe or not, you actually have more time because you have become more efficient!
Jill, Paula, Sarah, and I have plans to do quite a few half marathons this Summer. We are going to take advantage of the nice weather while we can. At the same time, our bodies can’t sustain this kind of intense pace all of the time. We will have to pick and choose how we will do this. We have chosen the Sioux Falls Half Marathon as the one we really want to go for a time in. All of the others will be training runs, just like we do for our Sunday runs. The plan is going to incorporate strength training as well, and overall, we are stressing quality, not quantity. You do not have to spend hours, or run/walk tons of miles, to get into better condition. You do have to be smarter about it though. We will see how far our brains take us on this next adventure. We will be working together, encouraging each other, training with each other, and hopefully all of us will have fun along the way. The back of my race shirt has a quote on that I rely on a lot. “Success–A Journey, not a Destination!” Right on! Have fun on the adventures and trip along the way. The fun is not just the final race or event, or goal you were trying to achieve, but the time spent getting there! That goes for all of us, no matter what our goals our. Set a goal, make a plan, follow it, and enjoy the ride along the way. The adventure is what creates memories! Times in races come and go, but the journey along the way is what matters!
Sarah and I have had so many journeys in our life that involved training that it is just now routine. We are always planning together. Many of the days we are exercising together, but there are days we do not. Our schedules are different. We have to learn to be accommodating to this as well. Make the best of it, and enjoy the ride. Experiences are meant to be had, and to enjoy. Don’t wait for them to happen, but make them happen! When all is said and done, you will be able to look back and tell yourself how much fun you had along the way. I will already say that many of the actual races and times in races I have had I don’t remember specifics on. But, I remember the times I had running with my training partners along the way, the discussions we have had, the fun times we have had. Those are not going away, and that is why I keep coming back for more! That is what it is about. Make a plan…learn to adjust to this as a “guide”…have fun along the way…and see what life has to offer for you! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3889
by Dan | May 27, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Our lives are all busy, but it is important to take the time to remember what is important. Family, friends, and time spent with them is what really matters. All those memories we create in our lifetime need to be cherished for what they are, and they mean just as much to the other people in our lives who share those memories with us. Running has always been a great way for me to spend time with my family, and my friends…as well as attempting to take care of myself. Countless runs, countless workouts, countless conversations, and countless laughs, have been had. I would not trade any of those times. I want “something just like this” to keep happening. You should too. It is never too late to start. Make it a priority! Now! Several friends and I are celebrating getting ready for the Fargo Half Marathon last weekend.
The runs, and times, I just had with my family at Disney this January will always be remembered. Our neighbors came with, and their kids are like our kids. My son Nick had to be back to college though, so he could not come. There will be more times we will have, and he has been at other runs with us, and will continue to do so. I was looking back at some of those pictures too. That is what is nice about digital pictures. You can keep taking pictures all you want, and you have them. It allows me to take many more pictures now than when we had film cameras! I have more memories to continue to look back on, plus the ability to keep making more! I want “something just like this”!
Carissa and I helped each other get through the marathon. It was her first. Conversation was strong in the beginning, then faded as we got in the 20’s for miles. Fatigue starts setting in, and you just want to be done. We helped push each other. That is what friends do. That is what family always does! We push each other to become better than we ever thought we could. These people all keep reminding each of us to keep going, and never give up. Become better. Become stronger. Become more confident. I want “something just like this”!
Even last year when we went out to Virginia for Megan’s graduation from college, we entered a 5k run that morning first. Like Meg had posted on Facebook at the time: “Who does that!” We do! The Reiffenberger’s! We take our health seriously. I want “something just like this”!
This picture has my son Nick, Sarah, my daughter Molly, her fiancée Tanner, my brother Tim, and my mom in it. We had a surprise 60th birthday party a few weeks ago for my sister-in-law. We ran the breast cancer run that morning in SF, in honor of her. She has been a breast cancer survivor for 17 years! That is what family does. We care, we show up, we are in each others lives. I want “something just like this”!
I have made many friends in our run club. There are an extension of family. You learn about them. You run with them. You sweat with them. You care about them! You are never alone. I want “something just like this”!
Sarah and Zeus are now home with me all the time. We live together, spend time together, and take care of each other. I could not ask for anything better. I would like to have my kids home more, but with school, and their busy lives, it makes it tougher to do. It needs to become a higher priority again once school is done. I want to be a part of their lives. I want to learn from them. Someday, we will have grandkids to spoil! I can’t wait for that! I want “something just like this”!
And, I want to spend more time with Sarah! I want to run more with her, both regular daily runs, and races, and travel, and just be with her! We are working on year 28 for being married. I see all of the time in the clinic with patients who have been married a long time, and one of them passes away, or they get a divorce. Both are terrible. You can’t take anything for granted. It is always work. I had one couple as patients who had been married 80 years. All he could say is it what “complete happiness”. Then his wife chimes in, and all she could say was “it was a lot of work! A lot of work!” Yes, a lot of work. Just like trying to exercise regularly. A lot of work. Everything in life involves work, but the rewards are huge! Don’t ever let go of your dreams, or those people close to you. They are more important than anything else you have. Keep working on your health, and be around longer to enjoy all of those things. Then all of us will be saying that we want “something just like this”!
Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3882
by Dan | May 20, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
We had a great run yesterday. Many of us from Watertown, and our run club, went up to Fargo to be in either the Half Marathon, or Marathon. If was a little cold to start with, and windy, but it did not stop it from being a great run. We were all there for each other, cheering each other on, and waiting until the last of us came across the finish line. We train together, race together, spend time together…support each other. This is the best part of running. The friends that are made, and the memories that last a lifetime. It is not about running. Running just happens to bring us together for a common goal.
We all started off by showing up at the Fargo Dome the day before to hit the expo, and pick up our packets.
We met up with friends, and spent the afternoon laughing, eating, and getting fired up to run the next day.
That someday was yesterday. We had all trained and were ready to go. Many of us set some personal records, which all of us were trying to achieve. But, more important, we were there to run. One of our running friends was hurt and could not run…Tom Beaudry. He was at home wishing he could. We were all wishing he could be there with us. Anytime one of us is hurt, and can’t participate, something is missing. We have all been there at one time, and it is a terrible feeling. Steve Hauck has been having knee issues and can’t run, and has told me how much he wishes he could be back out there running with us. We cannot take anything for granted. We don’t know how long we will be able to keep doing this. But, the bottom line, it is not about running. It is about people coming together who have a common interest, and a bond develops between us like no other. The memories we share, the discussions we have, the time we spend together is priceless. Nobody can take that away from us. Even for those of us who did not get the time they were hoping for were just happy to be able to run, because somebody was still back at home who could not. We were all thinking of you Tom. Here to many other runs in the future together. We had tons of people back home cheering us on, and following us on live tracker to see how we were doing. Nothing is going to break that bond we have created. Like the sign says, some day is today!
Sarah and I got to spend some quality time together for a little mini vacation as well. The week before we were in SF running the Race against breast cancer.
Here we are getting ready to do the Fargo half! We each ran our own race, but believe me, I was thinking of her and how she was doing the whole time as well…and waiting at the finish line for her to get across.
There is nothing like the feeling of crossing the finish line and realize that no matter what your time was, that we at least had fun, that we did the best we could that day, and we have another medal to show for our efforts. We all waited around to cheer the last of us coming in, as Amanda and Erika were doing the full. Some of us struggled, but the rest of us were there to cheer them on. We are never in this alone. We all have each others backs. One day everything will be clicking and we will have a great race, and the next time we don’t even come close. That is ok. Remember, have fun and enjoy the moment. Karla Claussen was the perfect example of this in the run. She knew it was not going to be her day for a time, so she spent the rest of it taking pictures with her and everybody along the way, smiling, laughing, taking it all in. She was going to have fun no matter what. That is what it is all about! It was not about he final time, our final finish place, but the adventure along the way. The shirt I wore has a saying on the back of it: Success–A journey, not a final destination! How true! We all need to remember that. Have fun, take it all in, and enjoy life as it comes!
I seized the moment too. Some of our run club members had a coach from SF, Benson, who was an elite runner. He had a badge that identified him as an elite athlete. I got to wear it long enough to have my picture taken with it. I was an elite athlete at that moment! I finished. I had one of my best times in a long time. I had fun, and I got to spend it with friends. The only thing that would have been better yesterday is if Tom Beaudry would have been there too…and Steve Hauck. These 2 were long time training partners of mine, and it is just not the same without them. Hope to have you both back running again soon! My running family is just as important to me as anybody else! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3875
by Dan | May 6, 2018 | Exercise, Family, Goals, Motivation, Wellness/Health
Things in life don’t always go as planned. You make the best of them anyway. Even though things may not go as planned, it does not mean it was not a good thing. Act like it was planned! Act like you are coming across the finish line and have all kinds of energy left, and you met your goal, whether it was for distance, time, or just showing up! If you stepped out on a limb and signed up for a race or a walk, then have fun doing it, regardless of the outcome. Be grateful you even got to participate. Many people would love too, but may have a reason they could not, physically or otherwise. Take advantage of the fact that you got to be there.
The first rule to follow to “Believe in Yourself” is to “Be You”! Only you can be you! Nobody else is in your shoes. Nobody else has your life, your struggles, your stress. But they also don’t get to enjoy the good parts of your life! Only we as individuals can do that. Be grateful to yourself, be kind to yourself: Be You! When you believe in yourself, good things happen.
Last week I talked about my son breaking the 2 min barrier in running the 800 meters in track. The first time he had even broken 2 min, running a 1:58. He had another track meet Friday, Howard Wood, in SF. He broke it again, another 1:58! What is the difference now? Because he proved to himself that he could do it, and now he can go out and repeat. He believes in himself! Believe in yourself, and you will become unstoppable. Our bodies are capable of anything. It is our mind we have to convince!
Jenn, one of our run club members, and a friend, is on the far left in this picture. She just graduated yesterday with her masters for teaching. 2 years she spent doing this, all while working, running, being involved in races, being married, and raising 2 kids. How? She believed in herself. She believed she could do it. There is no question it was a lot of work, and a lot of sacrificing of other things, but she did it. Another individual who made a huge accomplishment in their life! As with all things in life, it you want it, you have to earn it. You can’t take your health for granted. You have to earn it, and work at it also.
Some things with exercise are not always easy. You have to learn to get out of your comfort zone, and to go beyond what you thought your limitations were. If you are not willing to push your limits, you have no idea how far you can actually go. Do you want to settle for something, or be the best you can be at it? The rewards are unlimited when you believe, and then follow through with actions.
You have to rely on people around you, your friends, and your family. When trying to work on exercise and a healthier diet it is much easier when you have help. Take advantage of that help, and then remember to return the favor to them as well. No one should have to struggle alone. We all have times when we need someone to help us through, to help motivate us…to help us get off of our butt and do something about it, no matter what the issue may be! Just remember, when you work at it, when you believe, when you can be you, things change…for the good!
Believe in Yourself! Be You! It is your life, and you are in the driver’s seat. Just make sure you fasten your seat belt! Keep moving everybody!
Dr. Dan
Consecutive Exercise Day #: 3861
by Dan | Apr 29, 2018 | Exercise, Goals, Motivation, Wellness/Health
I was reading a book earlier this week which brought up the poster of “Keep Calm and Carry on”. There are a lot of popular things you can buy these days with the caption of “Keep Calm…”. It was originally created in 1939 on a motivational poster produced by the British government in preparation for World War II. The poster was intended to raise the morale of the British public, which was threatened by widely predicted mass air attacks on major cities. Over 2 million of these posters were printed, but never made it to the public. Then in the year 2000, one of them was discovered at Barter Books. Since then it has taken off by a number of private companies, and has many other modern meanings attached to it. It really does speak reality. Everything in life is busy, hectic, and we don’t always know how we are going to handle all of this. Then we need to keep working on our own health, and trying to exercise, and eat healthy as well. You get to the point where you don’t know how you are going to handle all of this. So, for starters, it really is best if you Keep Calm, and then put your head down, and carry on. Our run club group is getting ready to take off for one of our Sunday runs. We are ready to “Carry on”. Challenges always pop up during our days. It can include our schedules, and not having enough time to get everything done. It can include the weather, which can delay many things, and plans for what we may have wanted to do.
Here I am with Sarah, my twin daughters, Molly and Megan, and their “brother from another mother”, Noah Hauck. We are lined up at Disney in January to do the half marathon, the first one for the 3 kids. It was cold. Low 30’s, and we had to stand outside for well over 2 hours waiting to start. We were freezing. We are huddled together to try and stay warm, and at the same time, try to keep a smile on our face. In essence, we had to “keep calm and carry on”.
My son Nick this week finally broke 2 minutes for the 800 meter race on the track. For years he has been trying, but could not break that 2 min barrier. We talked several days before then, and basically told him to just relax, and do the best he can. Whatever will be will be. The more uptight he would get about it, the worse his times would be. He finally did it Wednesday night. He ran a 1:58:71! How did he do it? Deep down, he finally relaxed, and believed in himself. He kept calm, and carried on!
Training partners can help keep you going. They can help keep you calm. They can provide encouragement. It is a 2 way street though. You have to provide encouragement and presence as well.
Yoga can also help you keep calm. Here some of our run club members practice yoga at the time of the run! Way to go Jill, Paula, and Amanda! You also have to have fun. If you don’t make your goals fun, then they just become another stress, another deadline, or another commitment that you can’t keep, which just then adds more stress to your life. We are trying to ease the stress in our life, not create more! Bottom Line:
Words from the past that definitely still have meaning and motivation today. The original intent is not the same, but we can all learn from it. We can all remember to follow in our everyday endeavors. It is an important component of trying to Strive to Survive. Keep moving everybody, and “keep calm and carry on”!
Dr. Dan
Consecutive Exercise Day #: 3854
