Custer, SD – Cadet C/CMSgt Thomas Dillon of the Crazy Horse Composite Squadron, Civil Air Patrol has been promoted to Cadet 2nd Lieutenant. In order to be promoted, Cadet Thomas Dillon had to fulfill educational, leadership and physical requirements over several months. With this milestone achievement he also received the Billy Mitchell Award, the highest award in the leadership phase of cadet activities. Cadet Dillon will now be entering the command phase.
Capt Kris Bierwirth, 2d Lt Thomas Dillon, background C/SMSgt Anthony Dillon. (submitted photo)
Cadet C/SrA Ethan Updike of the Crazy Horse Composite Squadron, Civil Air Patrol has been promoted to Cadet C/SSgt. In order to be promoted, Cadet Ethan Updike had to fulfill educational, leadership and physical requirements over several months. With this achievement he also received the Wright Brothers Award, the highest award in the learning phase of cadet activities. Cadet Updike will now be entering the leadership phase.
The Civil Air Patrol is the United States Air Force Auxiliary, a civilian volunteer service for youth and adults who participate in emergency services, cadet programs and aerospace education.
Custer, SD – Today I made the trek to the mountain carving celebrating the Native American hero, Crazy Horse. It was a glorious day with full sunshine, bright blue sky and all the fall colors accenting the landscape. This is a bi-annual Volksmarch held at the Crazy Horse Memorial. It is an opportunity to hike through the extensive monument grounds and eventually reach the carving itself. The hike attracts a wide variety of participants – young and old, experienced and occasional hikers, families, solo walkers and all different shapes, sizes and fitness levels. Having completed this hike many times I have heard all kinds of stories. One year I spoke with a gentleman who said he has done the hike annually for many years, but this is the only walk he does all year. Despite steep and rocky up and downhill sections, I have seen folks pushing baby strollers (discouraged in all descriptions of the event) and hauling protesting toddlers. Fortunately this hike is pretty forgiving. It is well supported with four aid stations featuring water and munchies, strategically placed port-a-potties and several road access points where a walker in trouble could easily change his/her mind and bail. Many of the other places I have hiked are not quite so inexperience friendly.
It is a wonder to me how many people discount natural conditions in favor of their own inflated sense of ability. In comparison to the unpredictability of nature, each of us is a tiny member of a large, diverse planet. Yet we seem to have a view of ourselves that can eclipse our actual relationship to natural surroundings. Some of the younger hikers who regularly engage in other physical activities can probably manage the challenges of terrain and even unexpected changes in the weather and still come out OK. But the number of times I have seen people start a 6 mile hike up a mountain after 3:00 in the afternoon with no water or other supplies, improper footwear (e.g., flip flops) and small children in tow never ceases to amaze me. Sometimes people hear the distance for the event (in this case about 6 miles total) and think something like “Six miles is not that long; I can do that” forgetting that it may have been weeks, months or even years since they walked 6 miles before and ignoring the challenges of climbing a mountain under today’s circumstances whatever they may be. Another complication in this instance is that the hike begins at an altitude over 5,000 feet and continues to about 6,500 feet above sea level. People come from all over to hike this course. Many are not accustomed to the altitude. Even experienced and well-equipped hikers can get in trouble when altitude increases or the weather turns bad.
Similarly, when I was running ultramarathons I was amazed by the number of people I spoke to who said they jumped into the race without any preparation and then wondered why they were having such a hard time. Once a man told me that his only training for a 50-mile foot race was some pool running. Needless to say he was struggling to complete the race. Hopefully he managed to avoid any permanent damage, although I’m sure he was hurting for at least the next few days if not longer.
All of this is not to say that one should never challenge oneself. In fact, setting challenging goals can motivating. Maybe you have a bucket list of activities you would like to accomplish such as climbing a Colorado 14’er or other mountain, or hiking to the bottom of the Grand Canyon, or bungee jumping, or white-water rafting. Completing an item on your list can be a source of great satisfaction and accomplishment. But ideally it should be the culmination of a plan.
There is an interesting article called “Making Friends with Stress” by John Berardi, PhD that distinguishes between “good” and “bad” stress. Some forms of stress can help you build strength. For example, when you increase the stress on your system by adding distance, speed or endurance as part of your training plan your muscles begin to adapt to the new load and enable you to manage more stress with greater ease. A problem arises when the load is increased too quickly and insufficient recovery time is incorporated. Many people are surprised to learn that strength gains are accomplished during the rest period – not the work period. This is why it is always wise to allow time in between particularly intense workouts. For example, it is usually recommended to lift weights every other day instead of every day so that your muscles have time to recover and adapt to any changes in the work load. If you jump into a strenuous race, hike or competition without preparing your body, you’re letting your ego rule the roost instead of acknowledging all of the internal systems in your body that need to be working properly for optimum performance. And preparation you did last year or ten years ago simply won’t serve you today. Rest is a good thing. No matter what form of stress you are subjecting yourself to, you need to allow time to rest. Your body will not perform properly if you don’t.
So go ahead and challenge yourself, but acknowledge reality. It is never too late to improve your conditioning, but you might have to modify your goals. For example, instead of deciding to summit Mt. Everest at age 65 when you have done no climbing above 6,000 feet might be a bit too ambitious. Setting your sights a bit lower (maybe Harney/Black Elk Peak might do for openers) doesn’t mean you’re a failure. It simply means you are in the moment, accepting who and what you are today rather than wishing you were in some other time, place or body. Then train for the event. Condition your body so that it will accept the stress. If you decide that you still want to tackle Mt. Everest, recognize that even if you have to stop you have still achieved success. Acknowledging your limitations is a sign of maturity not weakness. You didn’t give up – you tried your best. No matter what it is you want to do, that is what success is all about. Ask for help when you need it and recognize when your body has had enough. Severe injury might take you out of the game altogether. Be kind to your body and it will give you another chance.
When you’re ready, though, go for it! If you’ve done the training, let go of your fear and trust your training. Last year my dear cousin who has been plagued for years with rheumatoid arthritis made it all the way to the top of the Crazy Horse carving. It was a major accomplishment. But she was ready for it and, although it was difficult at times, she could trust her body to do what she had prepared it to do.
One more thing: restorative yoga is always appropriate when your body and mind need rest. Gentle movements are great recovery tools. Nourish your body and mind. And don’t forget to have fun!
Custer, SD – This weekend I was a volunteer at an aid station for an ultramarathon that started and finished near my house. For the uninitiated an ultramarathon is a running race that features a distance which is greater than the standard marathon distance of 26.2 miles. In this particular race there were several distances that runners could choose including 50K (approximately 31 miles), 50 miles or 100 miles. No – that is not a misprint – there are people who actually choose to run 100 miles.
As a former participant in these types of races I can appreciate the effort it takes to make that choice, complete the often daunting process of preparing and training and then finally actually executing the plan. In a race as long as 100 miles one needs to plan for being on the course for many hours. During that period of time anything can happen, including changing weather, trail/road conditions, bugs, wild life, stomach problems, chafing, blisters and numerous other potential hazards. Hundred-milers also have to think about staying on course in the dark since most runners will still be at it long after the sun goes down. So the training process includes not only logging many miles of running but also trying different clothing, food and any other equipment or aids that will be needed to cover the distance and complete the race. People would often ask me questions like “Can you stop during the race?” Answer: you can if you want, and some people even take naps, but you’re on the clock and will need to make up the time. Most races have time limits and if you’ve made all that effort to be at the starting line, you will certainly want an official finishing time within those limits.
Watching the runners this weekend I remembered how important it is to have support when you are attempting to accomplish something challenging. During my hours at the aid station there were groups of family and friends who would show up and hang out waiting for their runner to appear. They cheered for all the participants and then would help their runner get what he or she needed whether it was an extra shirt, pair of socks or that special drink that this runner had trained with. My husband used to be my crew and he was always a welcome sight. Even when I was thoroughly miserable and questioning my sanity, just seeing him would help me to feel better and renew my resolve to finish what I started. He would remind me of things I might have forgotten, as in “Do you need your headlamp?” or “How about long pants?” Just knowing he would be at the next aid station was an incentive for me to get there. It was a comfort to know that someone was there who was not going to judge me for doing something so outrageous as running 100 miles on trails in the rain and the dark.
Then there were all of the long hours I spent training for these races. At the time I belonged to a running club and we would plan group runs to help all of us get through those long distances. We learned a lot about each other’s lives and all became fast friends. Even those who were not interested in running ultramarathons would support those of us who did. We would travel to races together and even if we didn’t actually run together, we knew we were there for each other. Just knowing that our friends were on the course with us was a motivator.
Although I no longer run those races, I still try to keep moving to the best of my ability today. The need for support and encouragement is just as important as ever. Support systems come in many forms. This is one of the reasons why I am such a strong proponent of group classes. Not only do they help make exercise into a social event but each participant supports the others in multiple ways. For one thing, we all learn from each other. Those of you who read this blog know that I am an advocate for adapting and modifying moves to suit each individual body. Often one person in a class will have discovered a modification that also helps someone else. Sometimes it is simply a comfort to know that you are not alone. For those who struggle to maintain a consistent practice it can be helpful to remember that the rest of the group is doing it, too. If they can do it so can you!
We all experience times when we resist practicing. Some days just getting out of bed can feel like an effort. The thought of bringing yourself to a class can be a wall that seems insurmountable. At times like these it can help to remember that you have support. Maybe it’s the instructor or another participant who will provide the encouragement you need. If you’ve made a commitment to your practice you can be your own support system. Remind yourself how much better you’ll feel if you honor your commitment.
Ultramarathoners have lots of expressions that help keep them motivated when the going gets tough. One that I’ve always liked is “It never always gets worse”. You might have to reread that a couple of times before it make sense but the gist is, just when you think you’ve had enough things will change. Suddenly things don’t get worse and, in fact, they might even start to get better. If you quit you’ll never know if things might have improved. During an ultra, when you’ve been running in the dark all night there is nothing like seeing the light start to change as the sun rises. It is an instant mood-changer. No matter what you are trying to accomplish this transformation can happen at any time and you never know what might trigger it until it happens.
All of this demonstrates that achieving any goal we set for ourselves is as much of a mental game as a physical one. Try letting curiosity be a motivator. You never know when things are going to change. Some changes are beyond your control, but one of the changes you can control is your attitude. Instead of thinking “I can’t do this” how about trying “Maybe I’ll take a break and try again after I catch my breath” or “Maybe I’ll sit this move out and join in with the next move” or even “I’ll try one more time and then I’ll back off for now and take a break”. Attitude is half the battle. Positive self-talk goes a long way to getting you back in gear. Focus on all the things you can do and remind yourself that every move you make contributes to better health and well-being. You deserve to be the best that you can be.
When I was training for races I would sometimes have to drag myself out the door, especially in the winter. On days like that I would tell myself “Today I’m just going to go slow and only do a little. Then if I still feel lousy I’ll come home.” Most days once I got out there instead of being sorry I’d be glad I did whatever could do. This will be true for you, too. Cheer yourself on! Be your own support group! No one can do it better than you.
Volksmarch hikers appear ant sized compared to the massive 10 story stone carving of Chief Crazy Horse at the 31st Annual Spring Volksmarch at Crazy Horse Memorial Saturday. Photo:Herb Ryan/Custer Free Press
Crazy Horse, SD – The first day of the 31st Annual Spring Volksmarch was a success. Hikers from all over came to participate in the 10K (6.2 mile) round trip hike to the arm of the Mountain Carving.
The event drew in 5,738 hikers, including foreigners from Germany Australia, Italy and many more. They were able to see the equipment up close which is being used to carve the Hand of Crazy Horse. One man celebrated his 20th time hiking up to the Arm of Crazy Horse. Hikers enjoyed taking pictures of the equipment, including the Manitou positioned at the tunnel of the Mountain. The display of the Manitou helped give visitors an idea of the carving process. When purchased, it was the largest of it’s kind in the US. Visitors also had a chance to speak with the Mountain Crew.
There is still a chance Sunday, June 5th to be a part of this massive event.
The hike takes 2-4 hours to complete, and participants are encouraged to pace themselves due to terrain and peak elevation of nearly 6,500 feet above sea level.
Admission to the Memorial is waived for Volksmarchers with a donation of three cans of food per person. Normal admission rates apply to non-hikers. Registration for the hike, sponsored by the Black Hills Chapter of the American Volksport Association, is $3.00 per person; registration begins at 6:00 am and closes at 1:00 pm. The hiking trails will open at 8:00 am and all participants should be off the trail by 4:00 pm. The trail winds through the Crazy Horse Memorial grounds with the turn-around point on the arm of Crazy Horse directly in front of the nine-story-high face, which was dedicated June 3, 1998.
Hikers warm up on the walk from satellite parking lots to the start of the 31st Annual Spring Volksmarch at Crazy Horse Memorial Saturday. Bus Shuttles were available.. Photo:Herb Ryan/Custer Free Press
Mary and Tommy Beres from Baltimore Maryland, pay for their tickets Saturday at the 31st Annual Spring Volksmarch at Crazy Horse Memorial Saturday. Photo:Herb Ryan/Custer Free Press
Mary Corbine and Her son Andrew Corbine from Box Elder with friends Danny Roller and Reese Milburn at the start of the 31st Annual Spring Volksmarch at Crazy Horse Memorial Saturday. Andrew, Danny and Reese will work at Medicine Mountain Boy Scout Camp this summer.Photo:Herb Ryan/Custer Free Press
Hikers Olivia, Isabelle and Cameron Pocock along with Alicia and Maybayla Ferrara and Keith Bogart from the Kansas City, Missouri area celebrate the completion of the 31st Annual Spring Volksmarch at Crazy Horse Memorial Saturday. Photo:Herb Ryan/Custer Free Press
The public is invited to usher in summer 2016 at Crazy Horse Memorial and Custer State Park, beginning on Friday, May 20th and extending through Sunday, May 22nd.
On this opening weekend, admission to Crazy Horse Memorial will be waived with a donation of three cans of food per person for regional food drives. From the viewing deck, visitors can witness the carving progress and see the new equipment currently in use on the Arm of Crazy Horse. The Memorial is an active carving site and there is so much more to see and do. Visitors learn about Native American culture through the Indian Museum of North America and the Native American Educational and Cultural Center and authentic Native gifts are featured in the Gift Shop. The Memorial is open from 7:00 AM to 8:00 PM during this special weekend with lunch and dinner available for purchase at the Laughing Water Restaurant from 11:00 AM to 7:00 PM. Enjoy the Restaurant’s specialties, Native American Tacos or Tatanka Stew.
Likewise, in recognition of summer’s nearing start, Custer State Park offers visitors an opportunity to enter the Park free of charge on this special weekend to enjoy the wildlife, nature hikes, hay-rack rides, cowboy cookouts, pancake feeds and more. This is also the weekend for the Park’s infamous buffalo chip throwing contest. Visitors can also enter a free fishing derby with prizes for anglers in each age group. In fact, fishing licenses will not be required for any fishing in Custer State Park during the three days. While admission to the Park is free May 20th- 22nd, limits, regulations and camping fees still apply.
Crazy Horse Memorial Foundation’s mission is to honor, protect, and preserve the culture, traditions, and living heritage of the Indians of North America. The Memorial fulfills its mission by continuing the progress on the world’s largest mountain sculpture, acting as a repository for Native American artifacts, arts and crafts through the INDIAN MUSEUM OF NORTH AMERICA® and the NATIVE AMERICAN EDUCATIONAL & CULTURAL CENTER®; by establishing and operating the INDIAN UNIVERSITY OF NORTH AMERICA®, and when practical, a medical training center for American Indians.
Custer Free Press - HFR DESIGN STUDIO 