News from Greg "PEPSI" Koch

Greetings Friends,
 
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.
 
Race Director,
 
Karen Lechtenberg
 
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!
 
Cheers,
 
Greg “PEPSI” Koch