Exciting news…Kris’ Hot Yoga and Coach Loran partner-up for Wednesday Night Running Barre extravaganza…Class begins June 5, 2013 at 5:30pm. New to running? Experienced runner? Want to learn the three keys to better running? Posture, position, and cadence are the “Big 3″ to make your running more enjoyable. But that’s not all, combine 20-30 minutes of good running form with 20-30 minutes of amazing HOT BARRE that only Kris’ Hot Yoga offers to get a one-of-a kind workout in Des Moines. Temps will be anywhere from 85-95 degrees, both inside and outside…You’ll not only be sweatin’ but you’ll be smokin’ hot after these workouts! All levels of runners are welcome. This 50 minute class will always end with a 10 minute value-added conversation on nutrition, shoes, summer hydration, and more.
Due to a schedule conflict, the Nutrition Class will be Thursday, March 7th
In my world, a day doesn’t pass without a question about nutrition being asked. Whether you are looking to become more fit, lose weight, or gain weight, there is one thing that is consistent; 30% of your results will come from exercise and 70% comes from nutrition. What is a good source of carbs, fats, proteins? How do you tell if a food is a whole food? The first “muscle” to suffer when you haven’t eaten is? Why is Fat an important component of your diet? Besides Dairy- what is another great calcium source? Don’t know? You are not alone!
If you would like your questions answered about general nutrition, sports nutrition, nutrition for young athletes, pre-game & post-game nutrition…or any other question you may have, then join Coach Loran and Coach Leah (see information below) for a nutritional class on Thursday, March 7th. Our nutritional session will be held from 5-6pm at the Waukee Public Library.
- What? Nutritional series for parents and children. Our focus will be on nutrition for young athletes but in doing so will also teach parents a great deal of information. First session will include a nutritional knowledge assessment to determine future series topics.
- When? Second session is scheduled for 5-6pm on Thursday, March 7th at Waukee Public Library located at 950 Warrior Lane in Waukee.
- Why? Gain valuable information to help you and your family succeed.
- How much? Minimal, $5 per person to cover food costs as we will be serving some yummy snacks.
- What else? Please RSVP as space is limited to the first 40 respondents.
More about Coach Leah Newman…. Mother of 3 young boys, Runner of every distance from 1-100 miles, Life Coach, Exercise Programmer, Nutritionalist….. She is passionate about helping people of all ages discover their personal best. She does this by combining the science of both nutrition and exercise with practical life applications. When you are physically, emotionally, and nutritionally “FIT” you are capable of more than you ever thought possible.
Leah has her Masters in Exercise Science/Sports Nutrition from University of Northern Iowa. She is also certified life coach, proud member of the NSCA & ACE, certified Newton Natural Running coach, and TRX certified.
To quote Winston Churchill and now Debra Peckumn, “Never, Never, Never give up!” Enjoy the read….
In December 2011, I set two goals for the upcoming year. First, I wanted to get in shape and lose 50 lbs. Secondly, I decided to apply for a position on the team that would serve as caregivers on a trip to Nepal in September 2012, supporting a group of cancer survivors. This would be the third such trip sponsored by Above and Beyond Cancer, an organization whose goal, among others, is to understand the cancer journey is one that can challenge us to discover the strength and courage in each of us, while learning that we may also need to rely on the talents and support of others. Inspired by my friend, Wendy, who received her cancer diagnoses in the Fall of 2010, I knew I wanted to represent her amazing, brave spirit on this journey, where we would carry with us prayer flags to fly at our summit and perform the American Cancer Society’s Relay for Life.
In late July of this year, I did receive news that I was selected to join the team to Nepal. I was grateful for also having been successful in getting to 90% of my weight loss goal. But, it was “go” time. In six weeks, I would be in the Himalayas climbing mountains and I needed to assess if I was really up to the task. My friend, Wendy, had just lost her battle to cancer on June 18. My inspiration was not only the strength and grace by which she fought her disease, but also that this was the epitome of how indiscriminate cancer really is. By the books, Wendy did everything right – she was a triathlete, healthy diet, lifestyle, active choices, preventative wellness checks. And yet, her initial diagnoses was Stage IV colon cancer with metastasis to the lymph nodes and lungs.
I learned Loran had been Wendy’s trainer, and had modified her regimen throughout her treatment time so she was constantly able to stay active, something she always mentioned as ‘giving her strength’. My contact to him was to have him determine if it was possible for me to train enough in the few short weeks we had to be ready. The first thing he said was yes, but I needed to learn to run. My response was that at age 58, I had never run and with painful knee joints, as a result of many years of competitive racquetball, I wasn’t sure that was going to happen.
He coached me through my fears, whining, and even crying. My first attempt at running one minute/walking one minute for a total of 30 minutes almost reached a point of calling the EMT team after the first 60 seconds, after which I was certain my watch was not functioning. Five weeks later and one day before I was getting on a plane to Nepal, I drove out to Raccoon River Park for my final outing. Each time in between that my goal was to go further than the time before and further than I thought I could possibly go. So, I put my ear buds in and started out, praying for this to be a strong outing and asking my dad, who has been gone for 30 years, to be the wind beneath my wings. My previous longest run length had been 22 minutes before a minute rest. This morning I made it 30 minutes running, took a 90 second walk break and finished my 4.2 mile route with another continuous 14 minutes of running. It’s turtle speed, I realize. But, I knew I was ready.
I’m still processing my trip to Nepal. But, I was physically ready and never struggled for leg strength or cardiac readiness. I summited two peaks – one at 16,000 ft. and the other at 18,500 ft. It was the most amazing thing I’ve ever done – life altering, without question. Altitude sickness took me out of the running to attempt the final 20,000 ft. peak. But, it didn’t matter. That was what my journey was meant to be and I learned a lot about myself and my personal mettle. I felt so proud to take Wendy’s spirit with me as we flew over 1000 prayer flags at Imja Tse (Island Peak) of persons in the cancer journey – those who are still fighting and those who have lost their battle
And, it wouldn’t have happened without the support of Coach Loran, who believed in me and told me I could do it, when I wasn’t sure I believed in myself. I admit that it helps to have a goal – a big one. Mornings, at 5 a.m., it was mostly fear that was my motivator when I wanted to turn off the alarm and go back to sleep. Not fear about my Coach, because he provided unconditional support – “it’s about progress, not perfection”, he says. And, when it came to those absurd mountain climbers he was having me do, that was an excellent mantra, as I was determining if the wet pool on the floor, after that exercise, was more sweat or tears. It was fear to reach my fitness goal. I knew I had to be my best, because this was going to be a challenge. Coach Loran made it possible, and for that, I’ll be forever grateful. Wendy’s spirit lives on as she made one more amazing thing happen in my life.
Diana Andrews – iCan Athlete Spotlight – 10/19/12
The things I said I will never do….but I’ll get to that later. First let me introduce myself. I was born and raised in Bogotá, Colombia until the age of 16. Like most immigrants, my mom came looking for the American dream, and over the years she brought us all along.
I am married and have 3 wonderful, bright and smart boys, Jamen 14, Matthew 12 and Kinnick 7. We are a family against all odds, or as psychologist will put it, blended/mixed, bicultural, biracial family, throw in a few other issues and VOILÀ!!! The perfect family… I guess what I am trying to say is that it has been a challenge, and it has taken a little of determination, compromise and love to make things work.
Which brings me back to the things I said I will never do. Let me give you a little background about me. I have never been an athlete. I didn’t play sports in school, not only because I was not interested but because they were not supported, but things changed about 5 years ago, when I finally decided to start working out. However, running has never been in my plans, or was not a workout option, yet I kept meeting people with this passion, almost love for it, which I couldn’t really understand. How can you love to go out and run 5, 7, 10 miles all at once? That was something I said I will NEVER do, I was not a runner, I was simply not interested in it.
Until I heard about the iCan project, a good opportunity…I thought. As I said before my way of exercising was by working out, very early in the morning. Not by choice, but by convenience. It was during one of my early YMCA classes that the instructor announced this opportunity. Looking back, I think the lack of sleep and, at that time, right after a hard class, the lack of oxygen in my brain, made me inquire about this opportunity. The information was passed on to me and I read it all…for a few days I kept going back to coach Loran’s web page and read it again, and again, and thinking of the reasons within me, why would I want to participate. Finally I talked myself into doing it, after all, all I was doing was submitting my application. What are the odds that I was going to be chosen? There’s got to be a lot more people interested in this, with better qualities, eager to participate, willing to run, with a “special” love for it than me. So just like that I hit submit, days went by and I kind of forgot about it…a few days later I got the e-mail I have been chosen….What have I done?!
It has been a great opportunity. I have met amazing people, all with their own goals and demons to fight. Most importantly, with their own willingness to succeed. I have pushed myself out of my comfort zone and into a new adventure. It has giving me the opportunity to show my boys what commitment, hard work and challenge means. If you put your mind and efforts into it, you achieve what you want.
Life, just like our family, is about opportunities, challenges, commitment, and how we deal with them. And at the finish line the big prize, for me, my family!
Emily Sorensen – iCan Athlete Spotlight – 10/9/12
I’d tried running before. I did a 5K in high school…once. I ran my starting, middle, and final one-milers for Farrell’s. I went for a very cranky run with my boyfriend on a hot June day. I was hardly a seasoned runner. And then I got a mass email about Coach Loran’s iCan program. “HA,” I thought. “There’s no way,” I thought. “I couldn’t,” I thought. “I guess that thinking that means…I should,” I thought. So I submitted my essay, most of which was about how I looked and felt like a miserable Zombie any time I’d ever run before.
A few days later, I got an email saying I’d been accepted.
“Well…crap,” I thought.
When we started our training, one mile was a struggle and two was impossible. As we progressed, five miles became “easy” and 10 miles became “do-able.” I was proud, surprised, and empowered. I ran 12 miles one Saturday, and it hurt, but I did it.
Then some pain set in. Not just “ughhhhhh, my muscles…” pain. Sharp pain. Bad pain. Pain that spread, and stuck with me long after I’d run and iced and taken ibuprofen. I walked around on my tiptoes for everyday activities (I’m sure it was a sight to see) because the pain of pushing off step-by-step was too much to handle. I thought a little rest would fix it, but after some time and lots of swelling, I headed to Rock Valley P.T. for a more informed opinion. “Looks like tendonitis has set in,” Danna said.
“Well…crap,” I thought.
More rest, stretching, ibuprofen, and ice were prescribed. After more time, I got the go-ahead to run a mile. Then two. Then three. I’m back up to eight now, and I never thought it would feel so good.
On October 21st, 2012, I will run my first half-marathon. I’ve been pretty discouraged not to accomplish my original goal, but I sent Coach Loran a message this morning about something that has been dawning on me:
I didn’t start this journey just to run 26.2 miles. I started this journey to run 26.2 miles so that I would change. And I have!!! But here’s the thing: I set out on this journey with a little glimmer of hope that thought “I can.” I’ll cross that finish line knowing that it’s all happened with so much more than an “I.” It’s a “we” - WE can
I wouldn’t be crossing that finish line if Coach Loran didn’t give of himself, his time, and his talents.
I wouldn’t be crossing that finish line if it weren’t for the team, meeting every week, all around the city.
I wouldn’t be crossing that finish line without the support of friends and family, their encouragement and understanding.
And I would not cross that finish line without three dear new friends – my little group of “non-runners,” my pushers, my cheerleaders, my “we-can-do-this” group, my “get-out-of-bed” squad.
We’re an often-sleepy, occasionally-limping, rather-unlikely crew…but we have a bond, and while our paths will be different, that bond is what will get us across the finish line.
Because we can.
And we’re going to.
Debbie Kelly – iCan Athlete Spotlight – 10/2/12
Three friends walk into a bar….
I know it sounds like a joke, and maybe in some weird way it is. After all, “are you joking” seams to be the most common response when I tell people that I’m training for the Des Moines marathon. However, as I sat in the bar eating my cheesy fries and listening to my two friends talk about Coach Loran’s iCan challenge and it suddenly became something that I wanted to do.
I’m not exactly sure why. I’ve never “enjoyed” running; couldn’t run a mile to save my life and thought people who did marathons were basically NUTS. However, the more I thought about it the more I knew this was a challenge I didn’t want to slip away. I wanted to be able to say, “I did that.”
Most people assume it’s something that’s on my bucket list. But it’s not; in fact I don’t really have a bucket list anymore. I used to think it was a great idea to write down things you wanted to do before you die and cross them off as you go. The only problem was I kept adding to the list but never crossing anything off. I kept waiting to do those things later, some day, eventually; after all I’m planning to live to be 100 so there’s no hurry. Right? Well, I couldn’t have been more wrong.
On Dec. 30, 2008 while on vacation in Texas I started having these little muscle spasms. I was positive they were from the stress; I mean joy, of a holiday road trip in the middle of a huge ice storm with my wonderful family. But after 5 spells my husband took me to the ER were we were soon informed, “Oh, you have a brain tumor”.
Yup, pretty much like that. The old rip-the-Band-Aid-off method of delivering bad news. I even laughed out loud when the doctor said it because it seamed so absurd. But as I sat there and things started to sink in, my thoughts eventually drifted to my bucket list. At the very top of the list was a trip to the Louvre in Paris. It’s been at the top of my list ever since I decided to become an Art major in college. What respectable artist doesn’t want to go to the Louvre? But the more I thought of my bucket list the more I realized I didn’t want to do anything on my list. None of it seamed important. All I wanted to do was go home and spend time with my 3 boys and husband. I wanted to snuggle on the couch till we fell asleep, laugh until my face hurt, and enjoy every second of my beautiful family.
6 days later I woke up in recovery.
I knew my name and could wiggle my toes. I had survived my little scare without a single complication and felt like the luckiest person in the world. Not just lucky everything turned out ok but lucky that God gave me a wake up call. I changed my perspective on life and stopped putting things on a list for later. I made a conscience decision to live everyday and to not let opportunities pass me by, even if they scare the be-jeez-us outta me. And doing the Des Moines marathon definitely scared the bejeezus outta me.
But some how Coach Loran convinced me that this was something he could train anyone to do.
He calmed my fears. He took this HUGE task and made it somehow seam do-able. Everyday I had something to do that pushed me farther. He kept saying, “It’s progress not perfection”. Progress not perfection, progress not perfection would repeat in my mind as I started to jog/walk.
Keep in mind I couldn’t run 1 mile and have plantar fasciitis. Which if you don’t know what that is, it feels like I have a dozen infected splitters in the bottom of my feet. And every once in a while if I step just right I get a whopping zing up my entire leg. Fun-Fun.
But with Coach Loran’s help I was soon able to run 2 miles, then 6, then 10 (in a huge rain storm), then the next thing I knew I ran 16 miles. 16 MILES!!! But the funny part is when I reached the end my GPS only said 15.8. Which wasn’t good enough for me. So I kept running… in circles… in the parking lot… staring constantly at my GPS till it turned to 16.00. I’ve officially turned into one of those crazy runners.
But seriously, going from the couch to a marathon has been such a huge battle for me, both physically and emotionally. A battle I couldn’t win without the support of the iCan team — this group of complete strangers that has been there for me every step of the way. Literally, every, single, step — these strangers, turned friends, have been amazing. They have helped me accept it doesn’t matter how fast my time is, only that I have the courage to step up to the starting line. And because of them I know I will have the determination to cross the finish line.
So whenever I look back on my life, whether it’s next month, next year or when I’m 100, I will be able to say, “that was pretty great”.
Hayley Nixon – iCan Athlete Spotlight – 9/26/12
The truth is, I don’t have enough time or energy to train for a marathon. At least that is what I had been saying for over five years.
I have always been a runner…at least 6 days a week, 5 miles a day at an 8:00 pace. And that was the problem. I could do that in my sleep. I probably did do it in my sleep a few times. After my fifth, (gasp) child was born in March. I needed a major “ME” project. For the sole purpose of stress relief.
Wait a second, I will back up. Liza is indeed my 5th child- in 5 years almost to the day that is. 5, 3, almost 2, almost 2 and 3 months is what I wrote for my iCan team essay entry. Which was short and sweet and to the point. I’m pretty sure I wrote it while nursing a baby, wiping someone’s behind and pouring a sippy cup of milk all at the same time… No joke.
The point is, I had, ahem HAVE been pregnant or nursing for over 6 years now. CONSECUTIVELY…NO BREAKS! You would think that throwing in one extra child would have been a piece of cake, especially right after twins. Despite little Liza Nell being the best baby in the world, she threw me for a loop. I felt every day was like a day spent in the silly silo. I knew it was because I wasn’t giving myself any type of outlet. Sure, I was back to the old regular 5 mile run, but I was basically worthless…purposeless. I needed a challenge!
I saw the link for the iCan team on a friend’s Facebook page and entered, without thinking another second about it. I knew if I thought about it, I would talk myself out of it. I have always wanted to run a marathon but I’ve ALWAYS been saying, “I am just too busy right now”, or “I am so tired right now.” I realized in an instance (even with the utter chaos around me) that I would be saying that forever. There will always be a reason “I can’t” do it. But that didn’t matter anymore. I needed to push those reasons aside. So that is what I did, and have been doing for the past 3 months.
And it has definitely been a challenge.
I have still been up nursing in the middle of the night and I have still probably “sleep ran” through a number of runs. But I have never missed a mile. I have even had to hire babysitters to watch my kids so I can go for runs while my husband is out of town, or pushed a jogging stroller on fast tempo runs. And I have been tired, both physically and mentally. But it has been and it definitely will be worth it.
I absolutely cannot wait to see my husband and kids at the finish line after 26.2 miles and give them all giant hugs! They have earned it just as much as I have!
Danielle Fengel – iCan Athlete Spotlight – 9/24/12
“Never in my life did I envision that I would be signing up to run a marathon. I’ve never wanted to run a marathon. In fact, I typically think that marathoners are a bit out of their minds. Who wants to endure the pain of 26.2 miles.”
That was how I started my iCan application. And throughout this journey, I’ve been faced with challenges, nervousness, pain and even injury. But all of those negative things have been balanced out by feelings of excitement, butterflies, a sense of team, accomplishments, milestones and friendships that were born by pounding the pavement that will live on, far past 26.2 miles.
One of my greatest fears entering this challenge was the fear of failure. I’m generally a confident person, I take on challenges everyday, but when it comes to myself and putting myself out there, I’ve always just stepped aside. Until now. I faced the iCan Challenge head on and went from barely working out to running 11 miles in 8 weeks. And through that part of the challenge, I redefined for myself what success meant. It wasn’t coming in first, or even second. But it was about being part of a team and pushing myself. I succeeded the first time I timed myself for a 3 mile run. I succeeded when I pushed past the nerves and conquered the 6 mile run. And I succeeded when I ran 8 miles of the marathon course and ran my longest intervals, my fastest mile, fastest 5K and fastest 10K. Even though I finished last. I felt a great sense of accomplishment and pride for myself, because I did my personal best and had learned to no longer define myself by those around me.
And, while I doubted this would ever happen, I’ve found a love for running. Maybe it’s the fresh air, but more than that, it is the feeling of accomplishing something and of saying I’m a runner.
A few weeks ago, I was feeling extremely energetic for the longest long run yet, 15 miles. I met the group, did some stretching and was ready to roll. Then it happened. I stepped away from the group for just a minute before we set out toward the trail and heard a loud pop, followed by shooting pain on the inside of my calf. I panicked. Coach Loran, being the external optimist that he is, was hopeful that it was just a cramp and we tried to walk and stretch it out. After a few minutes he said “you’re done for today” and gave me orders to elevate it, stretch it and ice it. I limped around for the rest of the weekend before making a physical therapy appointment later that week and ultimately being referred onto a sports physician for a calf muscle strain/tear. It has been 4 weeks since I’ve been able run, but I’m staying active and optimistic that I may still be able to participate in the half marathon. I’ve been able to get in a walk with my team here and there, and can do the low-impact elliptical.
Never did I think I would say this, but I’m jealous of my team members who conquered 18-20 miles this last weekend. And I miss running … I miss the trails, the feeling, the sense of accomplishment and my teammates. So, while I may not be running 26.2 alongside them, I’ll be their biggest cheerleader. And I’m not done running. I can’t wait to lace my shoes up and get back out there. This challenge has changed who I am, how I view myself and my bucket list. This may not be my race, but someday, I will have my race.
Angela Powers – iCan Athlete Spotlight – 9/16/12
Hi. My name is Angela Powers and I am a recovering victim, who used to be held down by Fear of Failure, Fear of Success, Fear of living and being happy to live.
I have three young girls and want to keep their lights shining bright, and their dreams big with a “stop at never attitude”. So to practice what I preach, I had to jump and hope that when I fall I will learn something from it, and get back up and start again. Failure is only a stepping stone and not a road block in my life anymore.
So here I am, having joined the iCan Team. With that one decision, God has blessed my life with a team that is encouraging even when they are down. It is amazing to me that complete strangers have become my most cherished friends. I cannot thank them enough.
This journey is not about how fast I reach the finish line, but the fact that I am not afraid to start; and when I cross the finish line, I am not afraid to accept that I am a winner for completing 26. 2 Miles.
Through the “Go Giver” spirit of Loran, Leah, Abra, and my daughter, Taylor I leaped again into what I believe I was born to do: Pay it forward by giving kids and parents what I wished for as a child, which is high self-confidence and a Mentor. On August 12, 2012 I launched an 8 week I AM Program. It currently has 11 (8-10 year old) wonderfully awesome girls (and their Moms/Dad). The I Am Team is a self-esteem builder and running clinic. We would like to invite anyone who wants to join us or cheer us on in the 5K Walk/Run on October 13th for the Free To Breathe run at Raccoon River, West Des Moines with a 9:00 am race start. This will be the first 5K most of these girls have ever done and I cannot wait to see their sense of accomplishment because they are working so hard to reach this goal.
So, thank you Loran, because the iCan experience turns out not to be just about running, it is about changing lives and I finally get It.
I saved the best and biggest thank you for last. That is to my husband for all the extra duties he has endured because of my early runs and long runs. It is a very selfless act on his part, and I appreciate everything he does so that I can be a better me.