Trifecta Earned and Lessons Learned Along the Way

 

Dr. Fonke and his daughter, Allison, at the completion of their grueling Spartan Beast experience.

 

Dr. Fonke took some time to write his thoughts and lessons learned the day after he completed the final leg of his Spartan Trifecta journey–the Carolina Beast, a grueling 14+mile obstacle course race. Read on below.

October 30, 2016, the day after The Beast. Once again Spartan changed the course from 2015. This also happened in Asheville. According to those who had completed The Beast in 2015 the course was much more difficult. So, there you go. As Forrest Gump says, “Life is like a box of chocolates. You never know what you’re gonna get.” My daughter Allison and I teamed up for this race as she wanted to complete one leg of the  Spartan Trifecta with me. I remain in awe of her strength, endurance, determination, and resilience. She demonstrated these qualities in every step she took leading me through The Beast. As we progressed through the course, Allison would ask, “Dad, are you ok?” My answer was usually, “Steady as we go.” The question might come after a particularly long climb or a long trek downhill. I would tell Allison when I needed a short rest. She was always ready to move forward. Allison made sure I stayed hydrated during the event, and her pre-race advice about hydration, food intake, and electrolytes made a huge difference in energy level and endurance during the race and in my recovery after. We maintained an approximate 2.5 mph pace, and the course had much more elevation changes compared to last year. I frequently remarked that I was reminded of Asheville which was 90% elevation changes.

 
Trifecta Take Aways (Life Lessons)

I watched some of my family (Allison, Betsy, Emily, Megan) and the rest of their team achieve their Trifectas in 2015. Their achievement challenged me personally, and I registered for The Super, Sprint and Beast as soon as the races were scheduled. I asked my brother Steve, his wife Jolena and my brother Jerry to join me in completing the Trifecta series. Looking forward from January 2016 with the Super (8-10 miles) scheduled for August 6th, I felt comfortable and confident. Eight months to prepare… plenty of time.

First Life Lesson

Time accelerates as the date approaches! I dropped a 45 lb plate on my left foot, 4th and 5th toes in December of 2015. That healed quickly. So, I settled into my routine of running and strength training 5 days/week. In what seemed like a small time warp, it was March and I injured my left hip. I expected to recover quickly from the injury. However, instead of improving the injury seemed to worsen. I had to modify my workouts. I was getting chiropractic adjustments from my brother Jerry 3 times/week, and sadly it was not getting better. I added physical therapy and began to experience some gradual improvement. Now it’s May and June. I’m definitely wondering if I’ll be physically able to complete the Super in August. By July I’m seeing improvement in my hip. I blinked my eyes a couple of times, and it was August 6th, the Super!

 
2015 participants spoke of the beautiful scenery of the course in Asheville with some elevation changes. I heard it was a moderate difficulty level, and some said they would repeat that race. So, that is what we expected. Surprise! In addition to mud, we encountered a completely different course, which was much more difficult. They incorporated multiple elevation changes. One part was a 2 mile climb of 30+ degrees that took over 2 hours. They eliminated that part of the course later in the day, because Spartan was concerned people would not finish the course before dark(!). It was taking too long for people to complete. The downgrade took about 1 1/2 hours. I went into more detail in a previous blog about the Asheville Super if you’d like to check that out, click here.

Second Life Lesson

Success/Victory requires a team. (Life requires a team). This was an event far beyond what I envisioned. It has longer and more difficult than I imagined. Steve and Jolena stayed with me through 80% of the course. Their presence and conversation kept me focused and encouraged. My best effort was required to finish the race. I was able to reach deeper into my reserves. I was able to put forth a greater effort because I was with people who cared. That includes the OEW team. We all looked out for each other. Each team member contributed their best effort and the result was a victory greater than we could have achieved individually.

 

Dr. Fonke, his sister-in-law, Jolena, and his youngest brother, Steve, at the Spartan Super in Asheville, NC.

 

 
Third Life Lesson

When the test/challenge is huge, break it down into components: smaller/shorter components. My example is the 2-mile climb. When I began that climb I would walk as far as I could and then rest. I was looking ahead expecting that reach level ground after the next turn. That did not happen. Each turn revealed more elevation. I was becoming discouraged. That is when I decided to count how many steps I could take before needing a rest break. I could count 75 to 100 steps depending upon the degree of elevation. From that point on my goal was at least 75 steps and 100 if possible. I no longer looked for the summit. Each time I reached 75 to 100 steps achieved a goal. The summit was not the goal. The goal was the next 75-100 steps.

 

Before the Beast: HOPEFUL

After the Beast–WE DID IT!

 
The 2016 Spartan Trifecta has been an interesting journey/adventure. It was a physical challenge greater than I had ever attempted. The Super and The Beast were much more difficult than I expected. I had to reach down into my physical, emotional, and spiritual reserves to reach the finish line. I had to adapt to the terrain and the requirements of the course and keep putting one foot in front of the other. I was a member of a great team and I had a responsibility to the team to do my best. We gained the victory. We achieved the goal we set. My Dad would often talk about “self-discipline”. This was his personal philosophy of moderation and setting long-term goals. Dad was born in 1921, and he lived through an amazing Amerian century. I find myself in greater agreement with him as I have added birthdays. I believe Dad (my hero) would be proud of our achievement.

As I reflect, I know that these lessons will go forward with me through the rest of my life, along with the memories. I am proud of the accomplishment and being able to challenge myself in all the ways (expected and unexpected) that these races required, as well as the sense of community and teamwork that I found along the way. I would encourage anyone who is considering this challenge to do it! I can’t think of a better way to take on a year, than with goals like this to work towards. Let me know how it goes! I’ll be cheering for you all.

 

The last obstacle: fire jump. I was so happy to finish this one with my daughter, Allison. 

 

The BEAST

Saturday, October 29th is the last leg of Dr. Fonke’s Spartan Trifecta which includes completing three Spartan Obstacle Course Races in one calendar year: A Spartan Sprint (3-5 miles), a Spartan Super (8-10 miles), and a Spartan Beast (10-13 miles) all with many obstacles between those miles. Read on below as he shares his thoughts leading up to this last and monumental challenge!

“The Spartan Super and the Spartan Sprint are now history.  The medals are on display in my reception area at the office. The Beast awaits us October 29th, Winnsboro, SC with approximately 13 miles and 30+ obstacles.  So, what have I changed in my training regimen?  What worked for the Super and the Sprint?  Leading up to the Super (which I ran in August) I was strength training five days/week and running five days/week.  In retrospect, I did not allow enough recovery for my body.  I forced my body to train and move while I was tired.  My thought was to train before I was fully recovered resulting in more endurance for a long Spartan course.  I achieved that goal.  During the Super, I was pushing myself within the first mile.  The elevations and hill climbs were exhausting. I had not trained over hills.  However, by training while fatigued I was able to push through the fatigue during the Super.  With the knowledge gained by experience, I would allow more recovery between training sessions.  I would train longer during sessions and include hill climbs or the stair climber as an alternative.  I would take in more calories in the week prior to the event.  I would eat breakfast the day of the event.  I did not eat breakfast the day of, which resulted in stomach cramps late in the day.  The energy foods we carried with us did not offset the stomach cramps.

I also am hydrating more before and during the race for the Beast!

Recovery from the Super took me three weeks!  It took a week just to get over feeling tired all day.  I was back in the gym after the first week, but my strength and endurance were reduced.  I cut back on the frequency of the workouts by combining two body parts per workout and cardio on alternate days.  I would exercise legs and back, shoulders and chest, then arms.  Each day I would do some abdominal work and towel pull-ups.  That was a 5-6 day routine.  This training was perfect for the Sprint (which I ran in September).  I felt stronger and had more endurance for that race.  The Super was slightly over 9 miles and took me 8 hours, 51 minutes to complete.  I rested at intervals during the event (2-3 minutes) and occasionally 10+ minutes.  The rest intervals were necessary for recovery to continue.  The Sprint was approximately 4 miles.  I reached the rope climb in about 2.5 hours and then waited 1.5 hours for the OEW team to arrive.  I wanted to finish with the team.  The Sprint did not require rest intervals during the event.  However,  my body still required 10 days of recovery before returning to the gym.  The one concession to age that I am willing to make is my need for more recovery time.  I require more time to heal and more time for muscle recovery.

When I started combining two body parts three times per week I anticipated losing strength.  I found the opposite to be true.  I am making strength gains and feeling more energetic.  I am less fatigued during the day.

So–the Beast is in days as of now.  This was my evolving training protocol from September through the second to the last week of October:  Strength train 3 days/week, 2 body parts/day, 3-4 exercises per body part, 2-4 sets each per exercise, 8-12 reps per set.  Cardio 3 days/week, recumbent bike and stair climber.  I have increased my daily caloric intake.  I was eating one full meal/day usually in the evening.  Snacks would include coconut oil in coffee or tea and graham crackers with coconut oil.  I have now added an egg white protein drink, fruit during the day, food bars, and I am continuing with coconut oil. The additional calories have increased my energy level.  I haven’t been able to run since the Super.  The hip and leg pain I’ve dealt with are always worse in the early morning, and that’s when I have time to run.  I have been receiving acupuncture for the hip and leg pain.  Progress has been slow but steady.   The acupuncture combined with chiropractic and physical therapy has been the turning point in the recovery.  I noticed that I have lost some size in the left calf and quadriceps because of favoring the leg while walking.  The pain causes a limp and I have been unable to push off with my toes during a stride.  I have stopped barbell squats and have added leg machines.  The leg press has been particularly effective in isolating the upper hip and gluteal area.  Adding leg extensions, leg curls, and calf exercises have brought balance back to my legs.

All of my family who took on the Spartan Sprint. Memories and bonding that we will never forget!

All in all, I’m excited and ready to take this challenge on. I’ve enjoyed sharing this journey with all of you and eagerly anticipate sharing after our team completes this BEAST and I have a Trifecta to my name!”

All the best,

Dr. David Fonke, D.C.

 

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Don’t Quit!

Most of the people that follow this blog know that I write it to share about my  journey–both as a chiropractor and a person. When you’re committed to never-ending self improvement, you find yourself out of your comfort zone rather regularly. This post is about me and my personal development in the area of….you got it–running. Can anyone relate?

You know how some people say, “I just felt like running..” Yeah, that’s never happened for me.

Running has always been challenging for me. As far back as high school (and that is reaching pretty far in the past as I graduated in 1967), I avoided running distances. I was on the track team for a couple of years and ran some sprints, nothing beyond 1/4 mile. Later in college I was on the wrestling team and soccer team. Any running associated with those sports was short distances–sprints or at most a lap around the football field.

The Air Force forced me to extend the running distances. We had a physical fitness test twice a year that included a 2 mile run for time. No choice this time. I began to extend my distance in preparation for the PT test. Eventually I was running about 5 days/week for 2+ miles. I recall friends talking about how they enjoyed running distances. They spoke of the “runner’s high”, the endorphin release after running for an hour. So, I thought,  “I’ll try it. Maybe I’ll eventually enjoy the runs.” Two years later, the answer was still a resounding no. I did not enjoy long runs. In the least. Ever.  And, I never experienced that “runner’s high”.  I left the Air Force in 1975 to finish my degree in Physical Education. I enjoyed sports but was more interested in physical fitness and body building. So again, thankfully no running was in my life!

Fast way forward to 2014. My daughter Allison had registered for the Spartan Sprint, held in Concord, NC. This was my first exposure to obstacle course racing. I was amazed at the number of people in attendance, both as participants and spectators – thousands! More amazing to me was the atmosphere of teamwork that enveloped the participants. Everyone helped everyone. I had never witnessed such a demonstration of teamwork and selfless energy. I decided then that I wanted to participate in a Spartan event. To do so I realized I needed to be able to run/walk 5-13 miles. The lengths of the Spartan Sprint, Super and Beast vary between 5 and 13 miles.

So, I began to run. I started by running from my driveway to the stop sign, about 2/10 of a mile. I was huffing and puffing as I walked back home. That was the start and gradually over months I extended my distance to 1/2 mile and eventually 3 miles. In May of 2015, I entered my first obstacle course race as part of the veteran nonprofit Operation Enduring Warrior’s Community Ambassador team. This was for the Special Operators Challenge, a 10K obstacle course race held in Raeford, NC. We completed that as a team event. September 2015 was my first Spartan event, the Spartan Sprint held at Ft Bragg. It was slightly over 5 miles. I was entered with the OEW team and ran the race with my brothers Jerry and Steve, Steve’s wife, Jolena and my son-in-law, Garry. I was proud to finish my first Spartan. I loved the experience and especially completing it with my family and the OEW group. It was a powerful moment in time for me!

That brings me to the Green Beret Jingle Jog in December 2015.

My daughters Emily and Allison along with me and Betsy.

It was a 5K or 10K “fun” run. OEW was there represented by OCA’s from the Fayetteville area. I registered for the 5K. My thoughts were, “I have run a 5K previously but not a 10K. Stay within my perceived limits and run the 5K.” Well, low and behold we gather at the race start and I find that everyone else is running the 10K! Allison says something to the effect of, “Come on Dad, and run the 10K with us. We’ll walk part of the time anyway.”

Not wanting to appear reluctant I said sure and off we went. I’m running with Allison’s mom, Betsy, and we are slightly behind Allison and  fellow OCA and her friend, Rebecca. Betsy and I maintain about the same pace which at that point early on in the run, I was quite thankful for. On we went, and as we ran, we passed mile markers. There are hills on this course. I had not included hills in my training runs. On we went.

Still running….even at the end!

We came to the first of a number of water stations where we paused long enough to drink a small cup of water as we walked two steps. Then back to that running pace. We passed the 5K marker and I’m thinking about walking, but Betsy is in the groove and I keep pace. As the distance accumulated so did my thoughts of walking a short distance. I voiced that at about the 7K mark. I said, “Let’s walk for a bit…” Not surprising was Betsy’s response of, “Oh, let’s keep going. We have a good pace set, we can do this.” So–on we went, and to my great relief we finished the 10K without walking and just behind Allison and Rebecca. Betsy received a medal for finishing 2nd in her age group of 60+.

This brings me to these thoughts: We (I) can always do more than we (I) think we (I) can. I had limited myself to a maximum of a 5K run. I was ready to settle for less. I did not realize what I had in reserve. I needed a reason to push myself, and the result was 2nd place for Betsy. My new life philosophy is “Don’t Quit!! Push through, go the distance. If I’m not injured and just tired, push through, get one more rep, one more lap, one more mile!” That call to “Don’t Quit!” was confirmed for me about 2 weeks later. Our Senior Pastor, Lt Col (Ret) Robert Cody preached the message, “Don’t Quit”. His emphasis was on prayer, but the concept is the same. Don’t quit, don’t give up. Whatever you do, complete the race, assignment, or calling upon your life. Don’t settle for almost or the defeated “I tried…” attitude. There is more in you than you realize. Reach out and extend yourself. Don’t settle for almost. Surround yourself with like-minded people–people that will extend themselves is a selfless effort to accomplish a worthy goal.

Remember, you don’t do this by yourself. You can’t get through this life by yourself. You need a team you can count on to be with you in whatever and wherever you find yourself. And you can do so much more than you give yourself credit for! I am humbled to have seen this for myself. So now I pose the question: Where do you need to apply this “Don’t Quit” mentality in your life?

As always, I welcome your comments, feedback and questions. Until next time, keep it up and DON’T QUIT!

The whole Operation Enduring Warrior group of Community Ambassadors with Santa before the race.

Choosing Obstacles

I’ve been asked quite a few times lately about why in the world at age 67 I would want to try, of all things, obstacle course racing. I thought I’d use this month’s blog and my participation with a great veteran nonprofit at the recent Fort Bragg Spartan Sprint to try to explain why….

My second OCR ever was on September 19, 2015 at the Fort Bragg Spartan Sprint.

I was introduced to obstacle course racing (OCR) and the team at Operation Enduring Warrior through my daughter, Allison. She is on the team and manages all of their marketing and communication in addition to support at that the events they attend. In March of 2014, we traveled to Charlotte, NC for Allison’s first Spartan Sprint. I attended as a spectator knowing very little about the dynamics of an OCR. This was also my first opportunity to meet the members of OEW. We stayed in the same hotel and had a couple of hours to socialize the evening before the race. Start time for the race was 9 a.m. The race site was about 30 minutes from the hotel. We left for the race site about an hour before start time. Was I in for a surprise?!? As we neared the site I encountered bumper to bumper traffic all going to the race. We parked well after the start time for OEW and I found that over 3,000 participants were in the Spartan Sprint. We located the OEW booth and were oriented to the race route. We found OEW as they were completing the initial obstacles and Allison was already muddy and smiling. We found the finish line and waited for OEW to complete the Spartan.

My daughter Allison, who brought us all to OEW working on the traverse wall at the Fort Bragg Spartan Sprint.

This was a 5K race, approximately 3.3 miles. OEW has participants in races in three categories. The Masked Athlete Team (MAT), active and former military, suit up with gas masks to tackle challenges/obstacles alongside wounded veterans, (Adaptive Athletes). The mask reduces their air intake by 25% to identify with the Adaptive Athletes physical challenges. The mask allows the MAT to remain anonymous, and focus on the mission, assisting the Adaptive Athletes in overcoming the obstacles that seemed impossible. The OEW Community Ambassador (OCAs) support the mission of OEW by raising awareness and donations in their communities. The OCAs also participate in events such as OCRs to support the MAT and the Adaptive Athletes.

As participants began to reach the finish line it became obvious that all levels of physical fitness, age and preparation were represented. I learned that 98% of all participants finish the race. Everyone helps the person next to them to complete the obstacle or challenge. The OEW team personified this. Whatever an Adaptive Athlete needed to complete the obstacle i.e. a human ladder, a leg up, hand up, or carried over was accomplished with precision and total selflessness. The goal was to overcome adversity, the OCR with innovation, teamwork and perseverance.

The MAT and some of the Adaptive Athletes at the start of the race at Fort Bragg.

Operation Enduring Warrior is a metaphor for life. We all need help to accomplish this journey, (some call the battle) of life. Selfishness has no place in life or in a life battle. Making it all about yourself will keep you stuck where you are. Someone needs your help and you need someone’s help. Together we get through this. There is a mythic sense to OEW. Think of the stories that speak of a team. In The Lord of the Rings, each member of that fellowship was essential to the success of the mission. Each member offered the best that they had in the best way they could.There were stumbles, setbacks and injuries but the mission remained paramount. They encouraged and at times demanded more than thought possible. Only to find it was possible. They found they were capable of more than they thought individually and also more than they thought together. They had a primary mission to transport the ring to its destruction. Secondary missions appeared. Each member of the team had to overcome physical, mental or emotional challenges. Empower each individual to grow in wisdom, knowledge and understanding. The fellowship was engaged in a task larger than they understood. They learned selflessness. They learned interdependence. Each team has individuals that stand out. True team members lift their teammates and the mission.

Halfway through a race. This is a grouping of MAT, OCAs and Adaptive Athletes.

OEW maintains their priority as a team and as individuals . They all honor, empower and motivate our nation’s wounded veterans in overcoming what they once thought impossible. In this teamwork I see a focus that is striking in its intensity.There is an honesty and truth in this that grabs my heart, brings tears to my eyes and demands my participation. It is impossible to watch OEW in action and remain unaffected. I am drawn to join them. The individual achievement of the Adaptive Athlete becomes an achievement of the team. We are all part of something much bigger than ourselves. The vulnerability of the Adaptive Athlete becomes their strength. “Here I am. How do we get through this?”

Nick Koulchar and his wife Dani joined the team for the first time at the Fort Bragg Spartan Sprint. They were both examples to the rest of us of what perseverance looks like.

Fast forward to September of 2015! The OEW team participating in the Fort Bragg Spartan Sprint was the largest ever gathered for an OCR in the organization, with 170 members. We assembled that morning at 11:00 to march 2 by 2 to the starting line. We were led by bagpipes, the American flag and the OEW flag.

I was blessed to be able to run this race with my daughter, Emily as well! I am still in awe of what an impressive athlete she is.

It took almost 45 minutes to get over the first wall. 5.5 miles and 25 obstacles were in front of us. This year a large group of my family joined the OEW team, 13 of us!

The whole Fonke crew that ran with OEW at the Fort Bragg Sprint. 13 of us total!

I found myself moving through the obstacles with my brothers Jerry and Steve, Steve’s wife Jolena, and my son-in-law Garry. Jerry and I had completed the Special Operator’s Challenge 10K, May 30, 2015. This Spartan made that OCR pale by comparison. We jogged for about 10 minutes and came to our first real obstacle, 3 moats, waist high water, 30 feet across and a muddy bank to climb in and out 3 times. Next 3 vertical walls, 6 feet, 8 feet and 10 feet. Here I needed help. I couldn’t reach the top of the 10 foot wall. Steve and Garry were sitting on the top of the wall and reached down to grasp my hands and wrists to bring my hands to grip the top of the wall. Here I could hoist up and over the wall. Teamwork! This continued obstacle after obstacle. At the inclined wall, a wall with the top tilted at 30 degrees toward our approach, I injured my ankle on the dismount. Now I’m limping and Jerry (who is also a chiropractor) drops back to stay with me. At one point we stop so he can adjust my ankle.

My brother Jerry and I with OEW Team Member and Dancing with the Stars finalist, Noah Galloway. Such an outstanding individual.

That helped but I’m still limping and there is about 3.5 miles remaining. We see some OEW team members as we go. The team has gotten stretched out and small groups have formed like ours. Now we became singular in our purpose, complete this OCR together. Each member of our small team was going to complete this OCR. Our conversation was limited to what we needed to do to complete the next obstacle. A selflessness was shown as we completed each obstacle and distance together as a team. The unity we experienced was worth the physical effort required. The surprising thing is that we want to do it again. So this is why at 67 I am doing this. In fact, I’ve already signed up for the 2016 Fort Bragg Spartan Sprint and now I have a new goal.  In my 68th year my goal is to achieve my Spartan Trifecta with this team!

For more on OEW or to support their mission to empower wounded veterans, go to www.enduringwarrior.org.

Please comment and share! As always, OperatioI’d love to hear your thoughts!

At the end, we all jumped in Smith Lake to clean up. Closer and more of a team because of the challenge of the day.