News from Greg "PEPSI" Koch
1st I’d like to start by saying that marathon training is going very well. I haven’t been updating as often, but I can assure you things are great. I’ve drastically changed my training from where I started. Originally, I was running way too much for me to be successful. Once I finally realized that I was far too fatigued with my original training strategy I re-grouped and re-focused. I’ve been running 2-3 times a week, hitting the gym 2-3 times a week, and riding bike or swimming 1-2 times per week. My main mileage focus has been my Saturday long runs. Other than building up my long run mileage, my priority has been to have fun (after all I'm not trying to qualify for anything and I'm too laid back to get stressed out) and it is working.
When I first started with my training program I was tired, hungry, gaining weight, and getting slow. Once I made the strategic choice to run less and focus on strength training and diet I started seeing big gains both on the clock and in my overall well-being. I’m more in love with running now than I’ve ever been. I would like to stress the value seeking help when developing your personal training programs. I'm pretty bullheaded and struggle to seek help. Throughout my journey I’ve worked with the personal trainers at Sanford POWER and met with the Sanford Sports Dietitian Lizzie Kuckuk.
Hitting the gym is a year-long grind, but I’m happy to announce that we have some very exciting events coming up on the calendar that have got my mind wandering away from free weights, machines, and gadgets. We have a fantastic running community – please consider joining in these great local races, clubs, and events!
Chilly Cheeks 1 mile, 5k, 5 mile, and 10 mile, April 9th
The Chilly Cheeks run brings a springtime race to the Sioux Falls area. The first year of the event the name proved true and we all had “chilly cheeks!” At the end during awards we serve hot chili and sweet treats as a celebration of fitness.
This year we have added in a 10 Mile option to give those that are training for a spring marathon a chance to kick it up a notch. Once again we have a virtual option for the race. For this option – simply register online and select to pick up your items or have them shipped (all items will be shipped the Monday before the event). Complete your run on your own time or at a different race. Send us a pic or course map and you are good to go! We love offering the virtual option so that no matter when you join us you can still be a part of this event!
Our location is at Riverdale Park – this is a great venue for all the races to start and end.
Sioux Falls Area Running Club
We are excited to partner with the Sioux Falls Area Running Club. Membership into this organization is just $15 dollars for an entire family. The club does many things within the community including the junior cross-country race series, countless volunteer coordinated events, group runs, and community get-togethers. Join the club on April 20th, at 5:30am for a group run prior to the Lions Club Pancake Days. After the run we will attend breakfast together as one big running family! For more information on the Sioux Falls Area Running Club visit www.runsiouxfalls.org
Do the Du!
On June 18th, 605 Running Company is very excited to be sponsoring the areas only Duathlon! Joining the 10th Annual Tri County Bike Tour this event is sure to challenge any multi-sport athlete. Register for this 5k Run, 18 Mile Bike Ride, 5k Run as an individual or as a team! Proceeds support the mission of the Watchdog Education Foundation and the Shanna Rae Christensen Memorial Scholarship.
1st Annual 605 Summer Race Series!
We are working tirelessly to provide a fun no-frills summer race series. This is the perfect way to train for the Sioux Falls Half-Marathon. We have three races that progress in mileage leading up to the premier race in the region. Each participant will receive a T-Shirt and participants that complete the grand slam will earn a finishers medal! All proceeds will be put toward maintaining our racing wheelchair.
Find your adventure friends, don’t forget to go outside every once in a while, and be nice to each other. Have a great day and I’ll see you out on the trail!
Greg “PEPSI” Koch
We at 605 Running Company are very excited to be sponsoring the Kleckerfit Running and Fitness Symposium, April 2nd and 3rd - registration is now open!
This "Running & Fitness Symposium" is for coaches and athletes of all ages who truly want to dramatically improve their running & fitness level.
High School runners, Open runners, World Class runners, and World & American record holders! We will give you "The Recipe" for producing impressive results.
More importantly, whether your mile-time is 4:00 minutes or 15:00 minutes; this symposium is for you!
Testimonial from Scott Keenan Grandmas Marathon Race Director/Founder:
Barney and Janis Klecker have been the backbone of the development of long distance running in the State of Minnesota for decades. Their personal running resume speaks volumes from an American Record Holder, National Champion and Olympian. There contributions have helped put Grandma's Marathon on the map with their running performances and the willingness to communicate and share their knowledge to runners of all ages and skill levels. They are both inducted into Grandma's Marathon Hall of Fame.
What a wonderful opportunity for Sioux Falls to have the opportunity to learn from two of the greatest runners in United States. April 2nd is a must symposium for anyone who loves running. Barney and Janis are the best!!!
In 2015 I was fortunate to organize a National Women's Running Retreat at Minnesuing Acres in Northwestern Wisconsin. We had participants from 22 different states and the retreat filled immediately. Barney and Janis were two of our head coaches...they inspired, educated and shared their knowledge to all. They were rock stars!
Trust me don't miss this opportunity to learn.
A note from Barney and Janis Klecker:
We are excited to see the running community of Sioux Falls and renew friendships from appearances Janis & I made over 30 years ago as Marathon Runners! Today we are better educated & would like to believe we are better coaches than we were runners. One joy we share is correctly introducing aerobic conditioning to our six children who each found their own road to sports & competition. We firmly believe that this skill set learned would enhance their career development as well as their "people development skills" which will serve them well wherever they go.
Again, thank-you in advance for opening up your running community to the Klecker-Family of World-Class Coaches & Facilitators! We hope to serve you well & nourish your hunger for improved running & fitness!
Yours in Hospitality... Barney & Janis Klecker
Attention Lady Runners
Are you a lady, a runner, and looking for friends to run with? Well then Sioux Falls Women’s Run is for you! Sara Lefebvre created this private Facebook group for women to share running experiences, tips, and even look for someone at your pace to run with! With almost 250 Facebook members, you are bound to never have to run alone again.
What I love about SFWR is as Sarah says; it gives a “sense of community.” We are all in the group seeking a common purpose, to become a better runner. But being in the group is much more than that; you will also find friendship and women who truly care for you.
I asked a few of the ladies what they liked most about the group and the top three answers were community, acceptance, and a bond. I would have answered the same thing.
SFWR also puts on different events or meet ups for a chance for the ladies to meet each other such as coffee and a run or coming to a 605 Running Co. event.
All you have to do to join the group is to search "Sioux Falls Women Run" on Facebook and request to join - be ready for some fun, this group is amazing!
The Runner Mom,
My 1st Group Run!
Today everybody was at our store at 6:00 pm. It was AWESOME. But then something sad happened. Everybody left to go running… but I was left all alone with the headless people (very nicely dressed though ;). Can’t say they were much for conversation since they don’t even have mouths. 605 Running is awesome in itself just because it’s all about running, but even the best activities in the world are boring without someone to do it with! A little company can make a boring situation fun and make a fun situation memorable. Building relationships is the key to happiness in this life and that’s what group runs do at 605 Running Co. We make happiness here because of the events we hold to build new and strengthen old relationships. It was my first group run experience tonight, but I already felt apart of the community, and I didn’t even actually run! Running is good, but running with a group is marvelous! So don’t be like this guy (picture right) come to our group run and be apart of the community!
Welcome Jase Kraft!
Hi everybody! I’m pumped to join the 605 Running staff and community! I’m only 20 years old (will be 21 this summer ;) but have been running for 10 years now, and serious competitively running since 8th grade.
I first started running on the gravel roads near Wessington Springs because my brothers decided they were going to go out for cross country. Being a fourth grader from small town, South Dakota, I had no idea what cross country was, but quickly caught on that it was some stupid sport because all my brothers did was run from the house, and back to the house. Even though I thought it was a stupid sport that was taking away from my backyard football time with them, I had a goal in life to be better than my brothers at whatever they did so I started running with them. I was nowhere close to them when they would finish, but luckily the dog would stay back with me to keep me company when the road got boring.
Once I started being able to run a mile or two comfortably I started to realize maybe my brothers weren’t crazy for trying something new. It wasn’t until I went to one of my brother’s cross country meets that I was hooked. At that point, I knew that I was going to be a runner in high school. It wasn’t until 8th grade that I started to be serious about running fast and year-round. From there I found that I much rather run fast than run far. I specialize in the 800 -1500, but love all runners of every level. I love giving athletes advice on training so feel free to ask me anything.
My biggest goal for running is to run a sub 4 minute mile in the next 2-3 years. You will probably hear some more blogs in the future of me getting wrecked by some insane workout my coach has me do. I made it through this winter training season, without falling off a treadmill, (barely) which was probably my biggest accomplishment this year so far. I’ll be down at the store and hopefully make some appearances at some of the group runs!
Can’t wait to meet all you crazy people whom we refer to as runners!