Omnicut Motivational Fitness Training

Steve Baker
11020 E. Central
Wichita, KS. 67216

I am a personal trainer at Omnicut Motivational Fitness. We opened August of 2015. We are a personal training fitness facility that caters to people of all ages and all fitness levels. We have those who are just trying to get their life back and get healthy to those that are in a professional sport. We have body builders, Bellator MMA fighters, an America Ninja Warrior competitor, college athletes, and high school kids working on their conditioning off season.

I teach group boot camps and one on one training. Sessions are one hour long and start with a warm up and get after it for close to forty minutes. This involves circuit training that hits the whole body. At the end of the session we have the clients get their heart rate down and stretch.

I am on a part time schedule currently till I am in the position to do this on a full time basis. My availability is evenings Monday-Friday 3:00-7:00, Saturdays 8:00am-11:00am. Please email me at steve.omnicut@yahoo.com to schedule a session.

Starting February 8, 2016 you can find a special on Groupon in the "Heath & Fitness" tab. Look for Omnicut Motivational Fitness and take advantage of this deal.

Steve 50 update

I want to give you all an update on new happenings in preparation for the event. I have posted the Steve 50 on daily mile as an event to spread the word.

We will have two port a john's thanks to the great folks at GoRun.

We have sold 23 tee shirts with the proceeds going to the Birdsong family. There will be a FEW at the event if someone would like to purchase one.

I have been given right at $100 in cash donations already and more has been promised closer to the event date. There is also a Go Fund Me site the Birdsongs have set up. There is a link to it on my facebook page as an option for you to donate. We will also have a jar at the aid-station if you would like to donate the day of the race. We will be presenting all the proceeds from tee shirt sales and monetary donations to the Birdsong family.

I've been watching the extended forecast and it looks beautiful now till after the event. If you are a praying person, please join me that the forecast will stay dry and mild.

I am looking forward to seeing you all out there!!!!

I'm Back...Steve 50 2015

The 2015 event is almost here.

What: 50 mile run

Where: Miller's Meadow, 143rd & E. Pawnee, Wichita, Kansas
Directions:  From E. 47th Street South and I35 Wichita, Kansas 67216, map it right here

When:  March 14, 2015 7:00 a.m. to 7:00 p.m.

Additional Info:

The Steve 50 2015 is a fun walk/run for, well, FUN.  This is a family friendly event.  We will use it as an opportunity to raise funds for a fellow Kansas Ultrarunner, Dustin Birdsong.  His 2 year old son Browynnn has been diagnosed with a terminal brain tumor.

All donations and proceeds from tee shirt sales will be donated to the family. There will be a donation jar located at the manned aid station, located at the start/finish line.  This aid station will be fully stocked with water, heed, hammer gels, and standard ultra aid station fare, provided by KUS (Kansas Ultrarunners Society), of which I am a PROUD member.

The run will be on a 5 mile single track loop. Feel free to walk or run as much as you want.  Five or fifty, or anything in between.  Use this as an opportunity to get a training run in with the bonus of the aid station provided.  Run with some friends, even make some new ones.

Shirts can be ordered on a pre-order basis for $20.00 per shirt. If you would like to order shirts, please put your name, size and how many you want in the comments below, or email Steve at steve_j_baker7@yahoo.com.   Pre-orders will end February 15th. There will be limited shirts available the day of the run, but no guarantees.

There is no advance registration needed. Just show up and walk/run as much as you want. Come anytime between 7:00 and 7:00, whenever it is convenient for you.

Looking Ahead

Many of my running friends have their race calendars set for 2015.

I am either not as dedicated or organized as they are.

Right now, I have my Steve 50 Fun Run in March.

Then I have my annual June race, Storm the Dam Trail Run in El Dorado, Kansas.  I ran this race it's inaugural year 2009, as a half marathon.  I have ran it every year since, the last two years have been marathons.  It's not an especially scenic or even fun race, but it's one of my favorites.  A marathon is a fairly easy distance when you are used to 50 and 100 miles, it's home, and the fun of running it every year it's been in existence keeps me going back.

I will most likely run some shorter races with my wife throughout the year.

But the biggie, I have thrown my name in the lottery for Cascade Crest 100 in Seattle the last weekend in August.  The lottery is February 14, and then they waitlist 50 people.  We have family there, so we are planning to go regardless.   If I don't get to run this year, I'll volunteer to make my chances better for 2016.

The beginning of October I ran the Heartland 100 for the third year.  It was a good time, as it always is.  My buddy Elden.

My friends Marquis and Harpreet came out to run through the night with me.

The end of October I ran a once in a lifetime race, my wife and I traveled to Niagara Falls and ran the Niagara Falls International Marathon.  Starting line was in Buffalo, New York and the finish line was at the Falls in Niagara Falls, Canada.  The course was five miles through historic Buffalo, past Fort Erie and then 21 miles next to the Niagara River.  It was a beautiful course, cool and windy, but a truly great experience.

I ran the Turkey Trot here in Wichita, 10 miles.  One of my favorite race pictures.

Hawk 100 Race Report

Since I haven't posted since April, I will give a brief update on training. I have upped my personal training to 5 days a week and I averaged around 60 miles a week training for the Fall races that were coming up.

My first race of the fall season, The Hawk 100 was held at Clinton Lake in Lawrence, Ks. It is a 4 loop course, 25 miles per loop and the trails are super technical. There is very little elevation, but the subtle constant ups and downs will eat your lunch. The trails have a lot of rocks, small and large, along with tree roots. The small rocks through out the trails took it's toll on the bottoms of my feet.  In addition to overall soreness and lost toenails I built a LARGE blister on the ball of my right foot.

There are three manned aid-stations. The start/finish, Lands End and West Park Road. You hit Lands End first, then go to West Park Road, do a 2.5 mile loop up Bunker Hill and come back to West Park Road, then head back through Lands End to the start/finish.

Before the sun came up I was ducking under a tree that was leaning over the trail and I did not know it had two trunks. After I cleared the first one I started to stand back up without looking up and drilled my head on the second trunk. That hurt for quite a while, then about 6 miles into the race on the North Shore I got stung by a wasp on my calf. I was thinking if this is how the day is shaping up, I am in trouble. And it did not disappoint.  

Head lamp, water bottles, starting line...

The weather for the race was a little warm for September. At the start of the race it was around 55 to 60 and it got up to around 85 or so. I started the race with two 20 oz. bottles knowing it was going to be cool. I actually went through them pretty fast. The first aid station was 4.5 miles in and I drank a bottle and a half. Got them topped off and went the 6 miles to next other aid-station on the course. I went through both bottles before I got there.

Heading out of the West Park Road aid station
I said all that because I started cramping really bad on the way back to the start/finish on the first loop and struggled with it for 30 miles. When I felt cramps I would drink. I asked another friend/ultrarunner Elden Galano along with the aid-station workers which are very knowledgeable about running many are ultra runners themselves what to do. They seemed to think by telling them how much I was drinking and how many salt pills I was taking that I was over hydrated.

I stopped the salt pills and just sipped on my water for a while and that is exactly what it was. I was to the point I though I was going to have to pull myself from the race. I would take in some water, wait a few minutes, be able to run because I wasn't cramping and start to run and instantly I would cramp. It was the worst feeling in the world. I felt helpless.

The aid station volunteers were right and it worked (One thing I've noticed at Kansas races, they staff their aid stations with awesome volunteers). I was very thankful for the helpful advice. Then through the day I started having to deal with the sore feet. Running a 100 miles, you are going to have some sore feet through the race and deal with blisters and toe nail issues. This is my least favorite part of the sport.

At the West Park aid station on the forth loop I asked a good friend and fellow ultrarunner Chris Wristen to try to bandage up my big blister to get me to the finish line. It lasted around five miles or so. There really was no helping it at that point anyway. I just toughed it out the rest of the time. 

It was easier dealing with the issues because at mile 50 I came in to the start/finish aid station and was ready to leave at dusk, the same time Elden was heading out, so we did the loop together.   Amazing the difference company makes.  Elden's one of the race directors of Rockin' K 50 mile I like to run in the spring.  He is also the only 3 time finisher of the Hawk 100, having run and completed it every year it's been in existence.

 

 

Elden had lined up a pacer for the final loop, and I chose to stay with them as well.  Debbie is a friend and a great ultra runner as well.  She had also spent the day running the West Park Road aid station.

 



 

Debbie did everything in her power to keep our spirits up, keep us in calories, and keep us moving.  She did a phenomenal job cause I was dragging, and she managed to get me running and moving.  When I wanted to stop because my feet hurt she kept me going. 

 

Hawk 100 is a very well planned/managed/staffed race.  The volunteers were great, the race directors Danny and Coleen are top notch.  The course kicked my butt.  Wichita doesn't have anything that can be considered technical.  I get to train in rain, sleet, snow, hail, tornadoes, floods, 60 mph winds (north and south) 100+ temperatures, high humidity, but I don't get to train for the technical part of trail running.  It's hard on my feet and legs but it's something I have to suck up and power through if I want to run ultra's.  Because the Wichita area only has one.  Heartland is next month.  Country roads, rain, wind, cows, I can handle that. 

 

I did finish, my fourth 100 mile ultra finish, second this year (second since back surgery, for all the people who said I wouldn't be able to do it anymore).  I don't have the official time because Patsy didn't write it down, but it was under 29:13:32 which was when she looked at the clock.

 

 

Coming in to the finish line

 

 

The closer I got to the finish, the more I wanted to be done, so with a little over a mile left, I decided to step it up and run it in and be done.  Patsy commented that this is the third time I have done this to her, she always has an idea of what time I will be coming into a particular aid station.  And she's always within 20 minutes one way or the other of being right.  Except for the finish.  This is the third time out of the four 100's that I have finished an hour or more before she expected to see me (and one 50 miler).  It's why my finish pictures are always so bad.  She's running to the finish line trying to get her camera out to take a picture before I get there. 

 







Some of the credit for that hour of time goes to Debbie, cause she pushed us along every runnable step for the last 12 miles.  I greatly appreciated Elden and her through the second half of this race.  It made a huge difference in my outcome.

Jacket, race shirt, bib and finishers buckle

 

Today I got a massage and got the tightness worked out of my muscles and other than some allergies to the adhesive in duck tape, mite bites, some heat rash, sore toenails and lingering pain from blisters, I'm feeling really good. Flatrock 50K in two weeks, Heartland 100 in 4 weeks, and volunteering with KUS at Pumpkin Holler 100 in 5 weeks.

 

And there's a 55K in December at Isle Du Bois I'm thinking about running.  Just because.

 

 

Update

I am now back to training and trying to increase my mileage as quick as I can. After I recovered from my foot surgery, I pulled my hamstring really bad. It is now healed. I was able to run during the healing process, but it was limited.

I did a local trail marathon that is one of my favorite races of the year after about four training runs. My hamstring tweaked at mile 8, but I was determined to finish the race. I even came in right around the time I thought I was going to. I finished in 4:43. Was happy with this time, especially with the limited training I was able to do.

I am working on acclimating myself to the heat ,so the week after the marathon I got in two 7 mile runs during the week and a 10 mile run on Sunday. Last week on Monday I did a 8 mile run and Tuesday I got in a 7 mile run. The rest of the week was a bust, got very busy. This weekend I tried to make up for it and Saturday I did 15 miles and today I did 12 miles.

It is coming along, but I have lost some stamina in my legs. It might just be mental, but I believe I lost some muscle while recovering. I did a lot of air squats and other exercises in training to try to strengthen them while recovering, but I don't think it was quite like being able to run on them.

Personal training is going really well. A couple of weeks ago I increased to four days a week. I did not think I would notice, but it is very noticable. I go Monday, Wednesday, Friday and Saturday morning. That Friday night to saturday morning is tough, I get about 14 hours rest between the two workouts. My hope and prayer that it make a difference in races other than just running and training.

This is what articles say other people who train for similar events do, so it must be benificial. Cross training is very important to strengthen core and all other areas of your body to endure the wear and tear a race will put on it. I have been able to recover more quickly from big races since I started this.

If next week doesn't get crazy, I should be able to get three runs during the week in and increase my weekend runs. That is the plan anyway. I am such an inpatient person, it is hard to increase miles slowly. My body lets me know what I can do and reminds me I am not Superman. Have to play it smart.    

Progress

Well, progress has been slow. I was going to start doing some runs and ease back into training coming back from surgery. I agreed to do some sprints with my trainer and I ended up pulling my hamstring. So, trying to get that healed up has been very slow. I start to feel great and do a run and it irritates it and I am back to square one again.

If I know me well enough, I was going to over due it before the doctor was going to completely release me. So, the hamstring injury was what I needed to keep me from going against doctors orders. When I feel good, it is hard for me to sit on the sidelines and wait.

After my hamstring heals, I will be ramping up my training for all the fall races I am planing on doing. Right now I have 3- 100's, a 50k, a marathon, a 10 miler and a 10k from now till the end of the year. I am very excited to get back to training.

Since I have been trying to come back from foot surgery I have done 2- 6 mile runs, a 15 miler and a 10 miler. I can tell I have a ways to go to get back to ultra ready. I have been doing my personal training 3 times a week and I am bumping that up to 4 times a weeks starting June 12th.

Please continue to keep me in your thoughts and prayers that I heal up quickly. As all of you know, it is frustrating not being out on the trails training.

Thank you!!!!