I decided several years ago to make my personal health a priority. One of the ways I stay motivated is by signing up for races. I’ve found that this helps me both mentally and physically. When I register for a race I don’t just look at my investment as a one day dollar amount. I love to train and committing myself to a certain date and distance makes my training come alive. Often I look at the cost of a race as a 4-22 week investment in myself depending on the distance and the shape I’m in. Many folks happily pay sixty or more dollars a month for gym memberships they never use or buy new gadgets and gismos to help them improve in a game that involves funny pants and exclusive membership. When you sign up for a race you put yourself on a timeline of success. Race day is a celebration of the work and for me the work is just beginning.

I’m on week 3 of training for the Deadwood Mickelson Trail Half Marathon. The early weeks of a training cycle are always fun. There is a certain excitement about doing the work. You carefully craft your plans and balance your schedule to fit in each drill, gym session or run that you’ll need to be successful. If all of the weeks were as easy and fun as the first few weeks running a race would be a cake walk. So far I’ve done an excellent job of sticking to the process. My weeks typically include a day of swimming, a couple of days in the gym doing strength training, a few 10 minute sessions of yoga or core work throughout the week and I’m starting to build up mileage with 4 days of running. A few months ago we had a chat night series and I continue to be inspired by all of the great speakers that came to the store. I often find myself referring back to little nuggets of information that I got from each guest. Without looking too far into the future I’m very pleased with the start of this cycle.

Last week I offered up tips about planning runcations. As my family prepares for our trip out west in June I’ve already failed to follow through on a major tip. We’ve blended a family vacation and a runcation together. For as long as Chelsea and I have been married we’ve been heading out west to the hills in the first week of June to participate in the Volksmarch to the top of the Crazy Horse Monument with her extended family. This weekend includes a famous Forest Warrior competition put on by Chelsea’s uncle where the games are as unique as the scoring system.

This year we want to do the family festivities and 3 of us are also going to do the half marathon. I’m confident we can do this, because I’ve done it before. A few years ago I took a solo trip away from the cabin to participate in this very race and made it work. So with some slight modifications I’m confident that we will pull this monumental task off. Stay tuned to see how it turns out.  
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If you can’t tell I’m very excited about the prospects of this race, the trip with my family and all of the things happening this spring. The journey is only just beginning and I hope to be as open and transparent in the process as I can be. Thank you for joining me on the expedition and stay tuned for more updates!
           

Greg Koch is the Co-Owner and General Manager of 605 Running Company and Co-Produces the Sioux Falls Skedaddle Half Marathon. He serves on the Board of Directors for Downtown Sioux Falls, the 605 Race Crew and the Sioux Falls Area Running Club. When Greg isn’t with his family or working he enjoys being outside biking, kayaking, golfing or playing church softball.

​Instagram: gregrun605
YouTube: 605 Running Company
Facebook: facebook.com/greg.koch.583

​Join me in Deadwood! Register for the race here and use the code “rundeadwood2020” to save $10.00 off of your registration fee. This code doesn’t last forever though so be sure to sign-up by May 29th!   ​

I love to travel. I also love to run road races. I’ve combined the two with mixed results over the years. Today I wanted to share five tips that I think are key to planning the ultimate runcation with your best running friends.

Tip #1 – This is a runcation, not a family vacation
Before you commit yourself to a runcation it is very important that you communicate with your family first. The truth about a runcation is that it is based on the idea of traveling with running friends to a destination race. The entire thing is built around running and if your family isn’t into that they are not going to be into a runcation. This means there is a certain level of selfishness about a runcation and if you are not communicating your goals, expectations and aspirations to your loved ones a runcation can create friction at home. Your loved ones are just that, they love and support you; but if you spend a bunch of time and money planning a runcation that doesn’t include them in the process you are setting yourself up for big problems.
This is a lesson I’m still learning. The second part of this is to make sure a family vacation is just that, all about family. We just recently went to Disney as a family and running did not play a significant part of our trip. My time and attention was focused on making the most memorable and perfect experience rooted in family time. If you are at a place where you are planning runcations you need to be at a place where you can leave running behind on family vacations.

Tip #2 – Communicate, communicate, communicate
Traveling well is all about executing the details. I love to travel with my wife Chelsea because she is an expert planner. Even when I have to travel for work she makes me a checklist to insure that I get all of the details covered. When you travel with a group that isn’t your family you have to communicate even more than usual for travel. Where are you going to stay? Hotel, Air BnB, campground? These are details that you have to figure out and what sounds like a lot of fun to you might be worrisome to your friends. When I went with a group of buds to the LA Marathon we had one friend that wanted to rent a car because he had never used Uber or Lift and the idea made him nervous. These little details are things you need to discuss prior to showing up in Los Angeles or some other major metro area.
As a rule of thumb I personally like to pay for trips in advance. You usually get a better deal this way and if you are splitting costs with the group you can budget and make sure everyone is paid up before you go. In my experience this makes a trip much more fun. It also helps with tip number one as well. If you can communicate costs to your loved one and agree on a budget you are less likely to create friction at home. Also you don’t want to be chasing your friends around after a trip trying to get money back. That is never a fun experience.

Tip #3 – Have other stuff planned for your trip  
Think about this. If you are planning a runcation how much of your time is actually going to be running? If you head out for a weekend only a fraction of your time is going to be dedicated to a race or adventure run. In some runcation trips like the Grand Canyon or Ragnar events this might look a little different, but I think the rule still applies. Plan stuff that is entertaining. Even if you are going with friends you’ve been running with for years I promise you on a runcation you will learn something new about the people you spend so much of your time with.
Planning out activities is good, but be mindful of the varying levels of budget each participate might bring to the table. Chelsea also has a rule that I can’t do fun touristy things that she would enjoy without her, so what I plan in advance are things that are less touristy, but still important on a runcation. Things like conversation starters for car rides or time hanging out at a meal or in a hotel. Being intentional about getting to know the people you are with on a deeper level will go a long way to making your trip that much more memorable. Also think about activities that are recovery friendly. To use my trip to LA as an example again, following the marathon we all went straight to the pool/hot tub at our hotel post-race and spent a fair bit of time just recapping our run.

Tip #4 – Don’t plan on a PR
This one falls under the category of do what I say, not as I do. I’ve written in the past about how competitive I am. Even as I get older and less competitive in general I still can get pretty intense sometimes. A race is often a culmination of months of training so there is nothing wrong with wanting to run well during a runcation. I wouldn’t however plan on your trip leading to a personal record. While this will be a fun experience, I promise you’re going to be distracted. Chances are if you are with a group of friends two things are going to happen. One you are going to eat and two you are going to drink. There is nothing better to do with friends than to share a meal and a beverage. Even if you don’t drink alcohol you’ll spend more time with a group at meal time, which means the opportunity to eat more and drink more is plentiful. This flies in the face of the meticulous planning required for personal best outings.
Another distraction is that you are away from your family and even though you planned a runcation you are still going to miss them and want to be with them. This pulls at your mind and makes running well that much more challenging. I would suggest putting speed aspirations aside on a runcation and just taking the time to enjoy the experience with some of your close friends.
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Tip #5 – Set an intention for your trip
My final tip comes back to communication, but I feel like this is the most important aspect of planning a runcation with friends. If three of you show up to a runcation with the intention of running really well and a two of you show up with the idea of a weekend long frat party the trip isn’t going to end well. Having a clear intention for your trip with your group is the key to planning a successful runcation. It makes fulfilling all of the other tips easier. For example if the group is going to run well you can plan healthy eating options, set early bedtimes and not worry about touristy things as much. If you are going with a bunch of friends to have a good time you can plan a pub crawl or go to a special show. It all depends on what your intentions are. 

That is it, my five tips for a successful runcation. Let me know what your tips are and if you've put any of these tips to use in your own runcation planning. 

Greg Koch is the Co-Owner and General Manager of 605 Running Company and Co-Produces the Sioux Falls Skedaddle Half Marathon. He serves on the Board of Directors for Downtown Sioux Falls, the 605 Race Crew and the Sioux Falls Area Running Club. When Greg isn’t with his family or working he enjoys being outside biking, kayaking, golfing or playing church softball.

​Instagram: gregrun605
YouTube: 605 Running Company
Facebook: facebook.com/greg.koch.583

​Join me in Deadwood! Register for the race here and use the code “rundeadwood2020” to save $10.00 off of your registration fee. This code doesn’t last forever though so be sure to sign-up by May 29th!   ​

Last week my little family went to Disney World. Many people might think Chelsea and I are crazy for taking our almost nine month old daughter on such a high profile vacation. Let’s be honest, this trip wasn’t really for Violet. It was a family vacation. A getaway from winter and the hustle and bustle of our daily routine. Really, it was a celebration of where we’ve been and where we are going. Chelsea works very hard at her job and has been very successful. If you’ve spent any time with me at all you understand that the reason I’m able to do this whole running store gig is because of Chelsea and her incredible work ethic. She supports our family both finically and with her great benefits package through work. Her one major stipulation is that I have to absolutely love my job. I can tell you that seeing all of the amazing things that have happened in our community as a result of our running store I’m very confident that I love my job.

So let’s talk about the happiest place on earth. Chelsea is what you’d call a Disney pro. She has learned the ins-and-outs of fast passes, the dinning plan and booking reservations. If you’ve done Disney you know exactly what all of the lingo means. In Disney World the magic happens within the planning. Chelsea is a fantastic planner and the programs and technology that the Mouse has created fit right into her strengths as a planner. Yes, there are a lot of people in Disney at any given time. Yes, there are moments where you might have to wait in a line or wait for a bus, but those things can all be managed with successful planning.

Our trip was heavy on experiences versus thrill rides and attractions. In Disney you can have both, which is one of the reasons we like to go there. Because we traveled with a nine month old baby we really enjoyed things like meeting characters, taking in live action performances and trying unique food we wouldn’t normally eat. We didn’t spend a lot of time trying to get on the major rides (I did manage to sneak onto a few of the big roller coasters) or exploring the brand new park attractions. Our trip was defined by time spent together with family.

Dads and their daughters are a very special thing. We are a Belle house. Chelsea’s Dad gave her the nickname Belle as a kid and this has remained a special connection to this day. Parent’s reading this understand. So when we dressed Violet up in a Belle costume to go to a special breakfast with princesses I was simply going with the flow. As the morning progressed and the big moment came to meet Belle with our five year old niece, two year old nephew and baby Violet I found myself being sprinkled with a little of that Disney magic. You see Violet fell asleep in my arms. Had she been awake she could have done all of the “interacting” with Belle and I could smile and be outside of the experience looking in. Right where I was perfectly comfortable. That was not the case and this Princess was a pro. You see Chelsea was swept up with our five year old and so there I was holding a baby dressed like Belle, talking to Belle.

​She smiled and gushed at Violet, “Oh look at your little Teacup! I love her dress!”

I was done for. Did you just call my little girl a Teacup! Ugh … damn you and your Disney Magic. I didn’t cry, but I could have. It was a truly special moment that I will not soon forget. And that is why we go to Disney. The service is exceptional at every single level of your experience. On my travels to the Disney World I’ve found myself emphatically saying thank you over-and-over again to the cast members. I value great customer service. This brings me back to loving my job and the mission of our store. I’ve assigned the book, “Be Our Guest” by Theodore Kinni to multiple members of my staff. We strive to serve our clients at every single level of the running shop experience. We want a trip to our shop to be just as magical as a fictional Princess telling a 33 year old new Dad that he has a lovely little Teacup for a daughter.

Greg Koch is the Co-Owner and General Manager of 605 Running Company and Co-Produces the Sioux Falls Skedaddle Half Marathon. He serves on the Board of Directors for Downtown Sioux Falls, the 605 Race Crew and the Sioux Falls Area Running Club. When Greg isn’t with his family or working he enjoys being outside biking, kayaking, golfing or playing church softball.

​Instagram: gregrun605
YouTube: 605 Running Company
Facebook: facebook.com/greg.koch.583

​Join me in Deadwood! Register for the race here and use the code “rundeadwood2020” to save $10.00 off of your registration fee. This code doesn’t last forever though so be sure to sign-up by May 29th!   ​

Lately if I’m not running with friends, I’m not running at all. I have not had the motivation or the mental fortitude to go run solo. This is a new phase for me. I’ve had moments in life where running has not been fun at all for me. This is not that. I still really enjoy running. In fact after each run lately I’ve been a bit emotional because I’m so thankful for the experience. It is really hard to explain. I have a lot more feelings than I ever really gave myself credit for. Bottom line, my running has been more beneficial for my emotional health than my physical health lately.

That is all about to change though. Last week I announced, that for the first time in a year, I’ve set a goal race with the intention of setting a personal best (Greg fast) in the half marathon. That means I need to get fit both mentally and physically. Today before I meet with my coach I want to lay out what that means for me mentally. I’m not sure if I’ve ever mentioned this on the blog, but I’m a very competitive person. One of the reasons I like running so much is that I can be as competitive as I want to be and it doesn’t really hurt anyone because I’m competing against myself. This outlet for my competitive spirit has done wonders for me socially, as I generally am much more easy going than I was as a younger man.

For me, if I’m going to train, it is going to be all inclusive. This means I plan to use the gym, dive into the pool and stick to my recovery. I also understand that I’ll be running some solo miles again real soon. I need to get comfortable with being uncomfortable again. Something I haven’t done running in quite some time now. My intention is to once again work with Coach Jacqui Meadors.  Coach is a blend between a third big sister, second mother to me and a running mentor. She won’t hesitate to crush my soul while running up a hill, she’ll also freak out if I slide for 10 feet on ice in the middle of the street and she will be there for me no matter what. I’m confident that she can hold me accountable and recognize my pitiful excuses while appropriately correcting my actions should the need arise.

The mental side of running is truly unique. Even for my fun run with friends I still battle inside my head before we head out. I try to make excuses to bail on the run. I didn't sleep well, I'm too sore, the kid is sick, I don't have time for this and the list goes on. The truth is no matter what level you are on, committing to running (especially in a South Dakota winter) is hard work mentally. It almost always feels great when you finish a run and in my experience it is almost always difficult to get started. It is all of these feelings that make running great.   

That brings me to the home front. I noted last week that by the time I got to LA my heart wasn’t truly into racing. I might not have mentioned this last week, but I won’t be alone in Deadwood. Both Chelsea and I will be training for this race. That is a different blog post though. Mentally, what that means for me though is that this race isn’t all about me in my household. This will be a family affair and we will both have a super fan base waiting for us at the finish line. We will be balancing our training time with our parenting time and supporting each other as we prepare for this event. We are at our best when we are each other’s number one teammate. I think that this experience will bring us closer together as a family and if winter ever ends I can hopefully bring Violet on some training runs with me!

​Greg Koch is the Co-Owner and General Manager of 605 Running Company and Co-Produces the Sioux Falls Skedaddle Half Marathon. He serves on the Board of Directors for Downtown Sioux Falls, the 605 Race Crew and the Sioux Falls Area Running Club. When Greg isn’t with his family or working he enjoys being outside biking, kayaking, golfing or playing church softball.

​Instagram: gregrun605
YouTube: 605 Running Company
Facebook: facebook.com/greg.koch.583

​Join me in Deadwood! Register for the race here and use the code “rundeadwood2020” to save $10.00 off of your registration fee. This code doesn’t last forever though so be sure to sign-up by May 29th!   

The time has come. When you struggle on a goal race it takes a lot out of your soul. It is time I talk about my LA Marathon experience. You see this time last year I was pounding out sixty to seventy mile weeks and hyper focused on running a huge marathon PR. This race was going to be the pièce de résistance of my running career prior to being a father. I kept an extensive training journal that I hope to one day give to my daughter someday.

Have I ever mentioned how little I really knew about parenting prior to being a Dad? It is comical how one year ago my thought process was that I will not be running serious races again for at least three years. How on earth would I be able to find the time to properly train for a half marathon or God forbid a full marathon. Looking at my life now as a new Dad and thinking about how I thought it would be is eye opening. It shouldn’t have felt like it was completely out of the realm of possibility. For some reason though I thought that my running life had to be put completely on hold in order to raise my daughter.

So I ran on through polar vortexes, I logged endless miles on treadmills, I badgered friends to come to LA with me and I sold my wife on the idea that this was it for the marathon (she obviously knew better than that). When the great last hurrah of a trip came to fruition I bonked hard. Travel went well. The race build-up went well. Our accommodations were phenomenal. I made some truly great memories on that trip. When it came time to run though my heart was never truly in it.

That last line there is something I’ve struggled to outright say out loud for a while now. Yes, the race went terribly from a physical standpoint. For whatever reason my body was done at the halfway point of that race. My ears were ringing so loud that at times I completely lost my balance and couldn’t focus. How I actually finished the race is a wonderment to me entirely. On race day though none of that really mattered. I missed my wife, I wanted to be closer to her not further away. I pushed for this damn marathon pilgrimage and for what? It all seems so silly now. Not the good times with close friends or the experiences we had, because those were truly great. For me though I realized that running in general was taking a different meaning in my life.

The last eight months have been really good for me. I basically buried my last marathon experience. For starters I didn’t really have any time to dwell on it. Chelsea and I have turned our house from a dwelling for a couple of kids to a home for a young family. I think parents will understand what I mean by that last line. I’ve continued to run and focus on my personal fitness journey, but it certainly hasn’t been the priority that it once was for me. That being said I did manage to run a half marathon in September and a 20k trail race in October. Both of those experiences taught me a lot about myself as an athlete. My training wasn’t nearly as intense and I adjusted my approach to each event. This adjustment showed me that while my fitness wasn’t where it once was I could still run quality times. Not PR times, but really darn close.
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So with this new found enlightenment came that itch to get serious about running again. I’ve basically been on a nine month training break. I haven’t worked directly with a coach in two years and I know that training is going to look different. My goal is to run a marathon in the fall. To get there I know that I need to take the long view for my training. So I’m starting with a half marathon. I’m very excited to announce that I’ve got a goal race planned for spring 2020. I will once again be heading out to Deadwood, South Dakota to run the Deadwood Mickelson Trail Half Marathon. The plan is to work with Coach Jacqui Meadors and the goal is to comfortably break my half marathon PR. I’ll be sharing my plans, progress and training experiences here within the pages of this blog. I’ve got a few surprises and tidbits that I’ll be posting along the way too. For now I’ve once again surpassed my self-imposed word limit for a post so you’ll have to continue to read on for more details as I begin my journey as a full-fledged running parent. 

​Greg Koch is the Co-Owner and General Manager of 605 Running Company and Co-Produces the Sioux Falls Skedaddle Half Marathon. He serves on the Board of Directors for Downtown Sioux Falls, the 605 Race Crew and the Sioux Falls Area Running Club. When Greg isn’t with his family or working he enjoys being outside biking, kayaking, golfing or playing church softball.

​Instagram: gregrun605
YouTube: 605 Running Company
Facebook: facebook.com/greg.koch.583

​Join me in Deadwood! Register for the race here and use the code “rundeadwood2020” to save $10.00 off of your registration fee. This code doesn’t last forever though so be sure to sign-up by May 29th!