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Health and Wellness

6 Million Step Challenge (Updating)

In 2020 I am attempting to walk, run or hike at least 6 million steps, as measured by my Garmin Vivoactive 3 watch. Logging at least 500,000 steps a month isn’t a walk in the park (or rather many walks in the park). January. 473,731 steps. February. 450,380 steps. YTD total = 924,111 March. 516,006 […]

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Health and Wellness

Just short of 5 million steps

I wear a Garmin Vivoactive to track my steps while walking and running. I have been tracking my steps since May of 2013 and pay attention to my daily, weekly and monthly step count. Recently I have begun to ponder my 12-month step count with a goal of 5 million steps. From May 1, 2016 […]

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Health and Wellness

Tourist time in San Francisco

I turned my morning commute walk from my hotel to the Praetorian Digital office into a tourist walk yesterday. A few of the sights along the way (Garmin data).    

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Health and Wellness

Race Report: Cellcom Green Bay Marathon 2014 #cgbm14

Quick Recap This morning I completed the 15th annual Cellcom Green Bay marathon in a time of 3:41:00. After a miserable winter of training through illness, injury, and severe weather I was exceptionally pleased with my result and the effectiveness of my race plan. Training Through the Polar Vortex of 2014 In the months of […]

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Health and Wellness Uncategorized

2013 Boston Marathon Race Report

Note: the Boston Marathon was nearly three weeks ago. Usually I try to write a race report within hours of finishing. Because of the bombing at the finishing line many of my post marathon thoughts have been about the families impacted by death and injury that afternoon, as well as the medical responders and bystanders […]

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Health and Wellness Uncategorized

Race Report: 2012 Community First Fox Cities Marathon

Quick summary … so close, yet so far. Less quick summary … best logistical and tactical marathon I have ever run. Was on pace to run a PR (under 3:25:00) until a cramp in my left, medial, posterior hamstring (what is the name of that cursed muscle?) at exactly mile 23. The cramp derailed me, […]

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Health and Wellness

Everyday EMS Athlete Profile: Dan Spangler

EMS professionals are challenged to balance work, family, and other obligations while also staying or striving for mental and physical fitness. The Everyday EMS Athlete is a regular column to recognize and learn from other EMS professionals that are setting and meeting fitness goals. This edition was contributed by EMT-B and FF/EMT Dan Spangler. Q: […]

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Health and Wellness Uncategorized

Race Recap: Bellin 10K 2012

The Bellin 10K is one of the largest 10K races in the United States. Today I was proud to toe the starting line with more than 18,000 runners and walkers for a jaunt through the tree lined streets of Green Bay and Allouez. Race recap short version: Hot. Windy. Humid. Sunny. No PR. Disappointment. Still […]

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Health and Wellness

ING New York City Marathon 2011: Race Recap Part 3

Ten Lessons Learned at the 2011 ING New York City Marathon Go to the Expo early in the day to maximize time with vendors and hopefully the crowds would be smaller. Don’t dither about dropping layers. As soon as I have the thought to ditch a layer I should. Bring some cardboard to the start […]

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EMS Tips

Marathon Running: 3 Lists of 3 Part 6

Theme … stuff I run with. My Favorite Running Accessories 1. Headsweats hat 2. Arm Warmers 3. Compression Socks My Hydration Devices 1. Camelback 2. Nathan waist pack () 3. Nathan handheld () Fields the Display on My Garmin 1. Pace – minutes per mile (upper field) 2. Total time (lower left) 3. Total distance […]