As the year draws to a close, I thought I’d reminisce about 2016. It is a year full of memories and new experiences. Looking back from the vantage point of December, my first thought is the physical challenges I experienced through the year.
I Grew!
I don’t want this to be a “woe is me” memory walk. I’m still surprised by the length of recovery time and the intensity level of the hip and leg pain I experienced in 2016. I detailed this in a previous blog. This is the first time in my memory that I experienced the physical limitation resulting from a chronic injury. It has only been since the last week of November that I have been pain-free. And now my newest surprise is a detached retina in my right eye. Yep! Something new! My vision began to change about 2 weeks previous. What I initially thought was blurred vision was actually a loss of vision in the lower quadrant of my eye. I received expert care through the VA and am on the way to recovery. Thankfully, there has been no pain. The only pain to speak of was the laser treatment of the retina, which was slightly painful and short term. My depth perception and balance have certainly been affected. The biggest adjustment for me currently is sleeping upright. Now, I sleep in a recliner with my head higher than my feet. When the doctors are convinced the retina has attached to the wall again, I can then return to my bed. The physical challenges have forced me to take time to heal, which I probably needed to do anyway. After the Spartan Super, Dr. Kelly, my Acupuncturist, told me I should be kinder to my body. At the time I had the Sprint and Beast scheduled, so my training changed but I still had to push maintain my fitness levels. After the Beast, I took some much-needed rest. I stayed out of the gym for 2 weeks, if you can believe that! I felt guilty about not working out at first, but the guilt reduced with time, and finally I made it to the gym twice this week. Right now that is an accomplishment. My goal is 2-3 strength training workouts and 2-3 cardio workouts each week.
The Grief
Mom on her 90th Birthday.
My mom’s passing on April 22nd continues to resonate through me day to day. I moved in with Mom the day my dad passed: November 16, 2011. I was Mom’s live-in care provider from then until Apr 22, 2016. Donna moved in with us after our marriage October 30, 2014.
I cooked breakfast every morning and tucked Mom in bed every night. It was just how we did life. And Mom was always appreciative of anything we did for her. Cooking breakfast, fixing a cup of coffee, or a glass of wine in the evening, always brought a “thank you.” Mom maintained her positive outlook and approach to life even as age, COPD, and medications took a toll on her. Mom made The Power of Positive Thinking by Norman Vincent Peale the way she lived her life. And on January 5, 2016 we celebrated Mom’s 90th birthday. It was held in her backyard, and it was full of family, friends, and neighbors. The temperature was a little cool, but we kept Mom bundled up, and she had a great time. Donna and I are still living in Mom and Dad’s home and are surrounded by memories and memorabilia. We laugh and recall conversations frequently, but their absence is felt every time I walk through the door. So now, Donna and I are looking at a house close by. We will probably be moving early in 2017, and though bittersweet, I think it is for the best. It will be a huge change, but a good change.
2016 was the Year of the Wedding!
My daughter Allison and my new son-in-law Scott were married on June 11, 2016. They had an outdoor wedding and it was beautiful! They had a huge tent with a dance floor and fans to move the air. The DJ was outstanding, and we danced the night away. I decided before the wedding that I was dancing. Sitting in a chair watching others dance is boring. My daughter Emily told me that she gets invited to a lot of weddings because she dances. I decided then that I was dancing. It was one of my better decisions, and I had a great time! It was the best wedding ever! The bride was beautiful, the groom handsome, and all the guests were smiling!
While I’m thinking of Emily, I have to say that I’m thankful that we’ve gotten closer this year and that I have the opportunity to move forward into getting to know who she is as an adult. She is a blessing and wise beyond her years. I am close with all four of my children, and getting to know them all as adults and being an encouragement to them all and their families is one of the greatest of honors and gifts to me.
So Much to Be Thankful For
As November rolled in it was very weighty to me that this was our first Thanksgiving without Mom. Thanksgiving was her favorite holiday, because Thanksgiving centered around family, friends, and food. It was always the ultimate get-together and always hosted by her. This year Steve and Jolena invited everyone to their home. Forty people arrived with food and drinks to add. And it ended as a day full of good memories and stories that celebrated Mom and Dad, which they would have loved. Christmas is right around the corner, and I expect that it will be similar: smiles and
Christmas is right around the corner, and I expect that it will be similar: smiles and laughter, and good memories.2016 was full of challenges and triumphs. God’s grace and guidance kept me moving forward. God has certainly been faithful to me, and I am thankful I recognize His presence and voice. One of God’s best gifts is my wife, Donna. Her prayers have encouraged me and kept me focused. Her faith in me and her faith in God is sufficient to meet every challenge.
From my family and practice to yours–Merry Christmas and Happy New Year! May 2017 bring peace, joy and growth continually for us ALL! Please continue to follow us and give us feedback. Also follow our Facebook for daily updates.
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: HOPEFULAfter 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.
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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Dr. Fonke, his sister-in-law Jolena, and his brother, Steve at the Asheville Spartan Super on August 6th, a race he described in one word: BRUTAL!
Many of you know that I was introduced to the Spartan Races by my daughter, Allison. Her first Spartan was the Sprint held in Concord, NC, March 2014. Allison was participating with the Operation Enduring Warrior (OEW) Team. My wife Donna and I attended as spectators and explored the event grounds. There were many vendors offering food, drink, souvenirs, and information on participating groups. We found a place near the finish line and waited for almost 4 hours before Team OEW approached the finish line. We watched hundreds of people complete the last three obstacles to the finish line. Without exceptions everyone who needed help completing an obstacle received help. The participants made sure everyone finished the event. There is a 95% completion rate for all participants. I use the word “participants” because for the majority that is what they were, participants, not competitors. And there were athletes who were competing for cash prizes and ranking in the Spartan system. That experience piqued my interest. I decided to put my fitness level to the test.
I have been working out for most of my adult life. My undergraduate degree is Physical Education. I enjoyed athletics but was more interested in physical conditioning. I wanted to learn how to gain muscle size and strength while maintaining symmetry. This was happening during the late 1970’s and through the 1980’s. I also competed in a few bodybuilding events. I was also playing softball for our church and taking martial arts classes. In the 1990’s I stopped participating in athletics but continued to workout regularly. Fast forward to 2014 and I’m seeing the Spartan Races as a goal to target my training and physical fitness levels.
The first thing I needed to add to my training regimen was a cardiovascular component, specifically, running. The last time I ran with any regularity was during my Air Force enlistment, 1971-1975. While stationed in Thailand, I ran five days/week for four months. I was making an attempt to “like” running. Four months later, I still did not like it. Now in the Spring of 2014, I began to run….again.
A 5k with friends and family
It did not start off well. I remember the first attempt. I ran from my driveway to the corner; about 1/10 of a mile. Everything hurt, especially my lungs! I walked home. Not a good start. I was a little surprised at how hard it felt to run. So, the next time, two days later, I used intervals of walk/run. Much better. I continued interval training and gradually increased to 5 times/week with an occasional run on the weekend. My running buddy is my dog, Bailey. She was 7 when we started the runs, and she is always ready to go. I gradually reduced the walk part of the interval until I was running/jogging nonstop. My route was around the block where I live. It measures .6 of a mile. Over time I increased my distance from one lap to eventually I ran six laps the equivalent of a 5k. A 5k was a progressive goal as OEW participates in 5k, 10k, and half marathons. Through the week I usually run before I go to the gym which opens at 5:00 AM. I run anywhere between 1:30 and 2:30 AM.
My faithful running companion, Bailey is always game to go, no matter how early I wake her up!
I have become accustomed to running at this time. It is cooler in the summer, with little or no traffic. I run when I’m tired to become accustomed to running tired. In the running events and the obstacle course races when I get tired I’ll know that I can continue through the fatigue. There has been some self-discovery I’ve realized with running, and as with all things, I note this and realize that I am always learning about life and wellness through the moments I test myself and my limits.
As we moved into 2015, my training was consistent. Running 1 or 2 laps each morning and strength training at the gym Monday – Friday. May of 2015 was my first obstacle course race. The Special Operators’ Challenge held at The Carolina Horse Park. It was a 5k race with some of the obstacles created from obstacles horses would jump during a cross country event. I participated with the OEW team. My only injuries were to my shins. I banged them repeatedly climbing over wide wooden jumps, and I tore the skin on my shins during the rope climb. I tried to anchor to the rope with my legs and my shins were exposed. Ouch! That was a good introduction to obstacle course races. I would find out later that it was a pretty tame race compared to the Spartan series, but again, an excellent first obstacle course race (OCR) to complete.
My first Obstacle Course Race (OCR) The Special Operators’ Challenge with my brother, Jerry and the Operation Enduring Warrior Team!
My first Spartan race was in September of 2015. I added burpees to my training routine. Over a period of two months, I became able to complete 25 burpees nonstop. I was doing burpees after each workout along with 100 ab crunches and 25 push ups. I did not realize that the burpees were irritating my shoulder joints. That became apparent during the Spartan Sprint. In going over the first obstacle, a 4-foot wall, my shoulders were sore and limited in strength. That continued throughout the Sprint.
My brothers Jerry and Steve, my sister-in-law, Jolena, my stepson, Garry, my nephew, Jacob, and I completed the Spartan Sprint as part of the OEW team. We also had other members of our family running in the group as well. It was exciting! There were 175 team members, with 20 MAT, and 12 Adaptive Athletes (wounded veterans).
Our family along with OEW Adaptive Athlete, Noah Galloway, at the conclusion of the 2015 Spartan Sprint at Fort Bragg.
I signed up for the 2016 Ft. Bragg Spartan Sprint as soon as it appeared on the Spartan schedule–I was that hooked on that race! By the New Year, I decided to go for the Spartan Trifecta, which involves completing a Spartan Sprint (roughly 5 miles), a Spartan Super (roughly 10 miles), and a Spartan Beast (roughly 13 miles), all in one calendar year. I found the Super scheduled for Asheville, August 6th, and the Beast scheduled for Summersville, SC, October 29th. Now I focused on preparation for these races. From January through March I gradually increased the intensity of my gym workouts. I was working out five days/week. I was there when the gym opened at 5 AM.
I worked a different body part each day. Legs on Monday, Chest on Tuesday, Back on Wednesday, Shoulders on Thursday, and Arms on Friday. I worked abdominals and core each day. I was running 5-6 days/week for 1/2 to one mile. My usual time to run was between 1 AM and 2 AM. Sometimes I ran in the evening after work, but that was seldom. I had to incorporate the workouts and runs into a consistent schedule that did not conflict with my responsibilities. Toward the end of March, I injured my left hip. I carried an old 26” tv from upstairs to the garage. As I set it down I felt a pull in the muscles of the left hip. It worsened over the next couple of days. I found I could not do squats or dumbbell dead lifts without severe pain. I changed my routine and added some leg machines and back machines in place of the squats and dead lifts. Running did not increase pain.
As the weeks passed my training remained consistent and the hip pain was about the same. April brought a major change in my life. I registered for a chiropractic seminar in Denver. My son, Erich, was living there. This was a good opportunity to have time with him and complete the seminar. When I left Fayetteville, Mom had a slight cough. I left on the 14th of April and returned Monday the 18th. Mom’s cough had worsened, and she became unresponsive. We called the ambulance and transported her to the hospital. Mom was diagnosed with pneumonia. When Mom was settled in her room, her condition improved. Mom was alert and conversational with a healthy appetite. Her doctor said she would probably go home Friday. On Wednesday, Mom had a seizure and did not regain consciousness. She passed Friday, April 22nd. Mom’s passing shook up my world. I had been her live-in caregiver since Dad passed on Nov 16, 2011. Training became secondary, and I worked out intermittently for about a month as I dealt with the loss.
In May I began to see a physical therapist for my hip. Over a period of 4 weeks, he improved my range of motion and decreased the pain I was having during my workouts. I was able to resume squats and dead lifts as well as some other movements. My confidence in my body improved. I was not making the condition worse by working out. The muscle injury was healing slowly and the area was strengthening. It was going to be symptomatic for a long time, maybe permanently. However, I felt confident going into the Super.
Now, I was amazed at how fast the time was passing as the Spartan Super approached. My daughter, Emily, her Mom, and some friends ran the Spartan Super in Asheville in 2015. They said it was a beautiful, scenic course with some elevation. They mentioned some parts of the course were at elevation (uphill). No one cautioned about difficulty. So, I did not change my routine. At the start of each race, there is usually a 1/2 to 1 mile run to the first obstacle. I knew I could keep up with the OEW team for that distance. After that, there were short runs between obstacles. I was cautiously confident as race day approached.
My family in our OEW gear ready to step off in the Asheville Spartan Super. Little did we know the challenges that awaited us!
At this point, I remember telling myself to stay healthy and avoid injury. Then two weeks before the race, I was moving a plate rack in the gym when a 45 lb plate fell from the lowest rack and onto my right big toe. Yes, it really hurt! I was finishing my workout and examined it when I got home. The first joint behind the nail was swollen and blue. The nail was blue. I limped for 3-4 days but continued my morning runs. It was not uncomfortable when I ran. During the Super, my toe was not a problem.
The Spartan Super was unlike anything I had ever done. Early on I injured the ribs on my right side. I was going over an obstacle made from a 6 inch by 6 inch post. It was turned on edge. As I went over it, I laid on the top edge to bring my legs over. As I did the edge dug into my ribs and I felt a “pop”. I injured the cartilage that attaches to the lower portion of the rib cage. It was sore from that point on. I was able to complete additional obstacles. The wall climbs irritated the old hip injury. Each time the pain was the same as before.
Happy to be at the top of that sizable wall!
So I was confident that I was not causing further injury to the ribs or hip. Press on! I’ll describe the Super with one word: BRUTAL. We climbed almost the entire time. Sometimes the climb was a clear trail that could be navigated by a four-wheeler. Other times it was a single file trail that would vary between 30 and 60 degrees. There were times were climbing almost vertical. This continued for hours. There was one stretch over a four-wheeler trail that was 2 miles in length and took us 2 hours to climb. I found that if I counted my steps, I was able to continue without becoming overwhelmed. I would complete 50-100 steps and rest. Then on to the next 50-100 steps. We crested the top and started down the mountain. This took another 1 1/2 hours. The trail down was mostly single file and wet ground. Initially, the muscle change felt good. Climbing the mountain fatigued my hamstrings and hip (glutes). Descending the mountain fatigued the front of my thighs (quads). It was slow going.
I had one heavy fall where both feet slipped on some rocks and roots and down I went flat on my back. Those behind me and those in front of me stopped to help. I was up quickly and continued down the mountain. As we neared the bottom, we came upon a water station and an obstacle to climb. Up to this point, I had been with my brother Steve, and his wife, Jolena. We got separated at this obstacle. There was probably 200 participants and support staff gathered here. In between getting water and using the Port-a-John we lost sight of each other. The OEW team gathered after the obstacle, and I finished the race with them. It was at this point that my stomach began to cramp. I had not eaten breakfast before the event. I don’t usually eat breakfast. However by this time I had been on the course about 7.5 hours and I was getting hungry. The water I drank and the energy foods had helped earlier, but now my stomach was growling and creating gas as it churned. If I drank water from my Camelbak, I would burp a few minutes later, and that would help. So that last 1.5 hours was magnified by the stomach pain. I reunited with Steve, Jolena, and Jerry at the finish line. As we were coming up to the last few obstacles before the finish, I was delighted to see Donna, Allison, my nephew, Jacob, and my son-in-law, Scott. Donna and Jacob brought us some energy drinks. That helped to calm my stomach. The best part was seeing the smiles and hearing the words of encouragement and congratulations. The OEW team formed up for the last obstacle, the fire jump, and finish line. Now my most immediate need was to get something in my stomach. I began with a Coors Light draft because all finishers (of age) receive a complimentary beer. That was a good start to calm my stomach.
The OEW Masked Athlete Team with Adaptive Athlete Jonathan Lopez and his service dog, Zoe completing the last obstacle of the Super. Talk about motivators!
We gathered for a team picture and then Jerry helped me wash off the mud and grit. That took a while to rinse off using a garden hose. I couldn’t have done that without Jerry’s help. I was a little unsteady on my feet. He was a great help in getting me cleaned up enough to change clothes. Soon we were in the car and on the way to the hotel. Donna and I had a lovely meal served at the bar. The kitchen was 30 minutes from closing–it was that late by this time. They served up a delicious meal of shrimp and grits. The next morning everything hurt! I felt like I had been hit by a truck. It was slow motion. We checked out of the hotel at 11:00 am and headed for Fayetteville. About an hour into the drive we encountered heavy thunderstorms, coupled with heavy traffic. The rain was slowing the traffic, and I was braking for a car in front of me when I glanced in the rear view mirror. A car was approaching our car at a high rate of speed. I knew he would not be able to stop in time, and he didn’t. He rear ended us at about 55 mph. We were moving about 30mph at the time. The impact pushed up toward the median. I was in the left-hand lane. Our car stalled and I was unable to restart the engine. I learned later that the impact tripped a relay to depressurize the gas tank, a safety feature. The reset switch was in the trunk. The impact jammed the trunk lid making it impossible to open without tools. The wrecker towed the car to the garage where we worked on the trunk. Scott and Allison left Asheville about noon. So they were behind us in traffic. I sent a text to them concerning the wreck, and they followed us to the garage. There we used pry bars, crow bars, etc. to try to open the trunk. Nothing worked until attached the winch hook from another wrecker to the trunk lid. Now as the winch pulled up on the trunk lid, Scott saw a key lock that had been hidden. Taking the ignition key, he tried the lock and the trunk lock released! We reset the switch, and the engine started! We were able to drive the car back to Fayetteville. We put our luggage in the back seat. Scott and Allison followed us. We stopped at their home for a night cap and victory cigar! We got home about 10:00 pm and were in bed by 10:30. What a weekend of unforgettable memories!
Though it was challenging, I can happily say, the Asheville Spartan Super is complete! Stage one of my Trifecta journey is accomplished. And I placed first in my age group, a humbling and happy addition to the day.
I’m writing this portion on August 15th. I went to the gym Wednesday, the 10th and went through legs and back to see how I felt. I didn’t push. I actually felt pretty good. Thursday I worked chest and shoulders. That was more uncomfortable. Then I worked out again Saturday afternoon. I tried my first run this morning. Not too good! The left hip really hurt and would not ease up. Usually, the hip will ease up as I start to run. Not this time. I made it to the corner turned around and went home. Try again tomorrow. Back to the gym tomorrow for another leg and back workout. We are 26 days from the Sprint. I have to be recovered and energized by September 10th. I know that with my team and my training, I will not only accomplish this next goal, but enjoy it in the process.
After this race, we will all travel to Skydive Paraclete XP in Raeford to take part in the official Spartan Race After Party, Operation Chew-N-Brew, an outstanding fundraiser for Operation Enduring Warrior. It will consist of BBQ, beer, live music, and a great silent auction. Donna and I will be working the event along with the whole OEW team. Join us! Tickets can be purchased here and go to a great cause. I invite you to come celebrate with me that day, as I’m sure that challenge surmounted will be worth a party afterward. More to come–let the journey continue!
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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.
It was at this point that my stomach began to cramp. I had not eaten breakfast before the event. I don’t usually eat breakfast. However by this time I had been on the course about 7.5 hours and I was getting hungry. The water I drank and the energy foods had helped earlier, but now my stomach was growling and creating gas as it churned. If I drank water from my Camelbak, I would burp a few minutes later, and that would help. So that last 1.5 hours was magnified by the stomach pain. I reunited with Steve, Jolena, and Jerry at the finish line. As we were coming up to the last few obstacles before the finish, I was delighted to see Donna, Allison, my nephew, Jacob, and my son-in-law, Scott. Donna and Jacob brought us some energy drinks. That helped to calm my stomach. The best part was seeing the smiles and hearing the words of encouragement and congratulations. The OEW team formed up for the last obstacle, the fire jump, and finish line. Now my most immediate need was to get something in my stomach. I began with a Coors Light draft because all finishers (of age) receive a complimentary beer. That was a good start to calm my stomach.
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