RunMinnesota Magazine March/April 2017 by Run Minnesota

March/April 2017

At it again!

MDRA team nearing $40,000 in donations to Special Olympics \\ $2.95

Minneapolis, MN 55406 P.O. Box 6419 Minnesota Distance Running Association

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THIS ISSUE Running Briefs News and Notes President’s Letter

ENDURUNCE ENDURUNCESHOP.COM

Member spotlight Meet Steve Stenzel

RIVER VALLEY RUNNING RIVERVALLEYRUNNING.COM

Remembering Thinking back to Tim

Fuel

Is organic food healthier?

Health

Defeating the stigma

Travel

From cancellation to celebration

Minutes

Meeting from December 2016

Results

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Danielle Gordanier of St. Paul prepares to hug the mascot at the Securian Winter Run half marathon on Jan. 28. Photo by Wayne Kryduba

VALUE

Get the most out of your race money in 2017

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Members of the MDRA are pictured during the Polar Plunge in Minneapolis on Saturday, March 4. Leading the way is Anna Eleria. They’ve now raised approximately $38,000 since forming an annual team. Photo by Chad Richardson

O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

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Saturday, April 22 Races start 8â&#x20AC;&#x201C;10:30 AM Post-race celebration with awards, music, food and craft beer. Lake Rebecca Park Reserve, Rockford, MN ThreeRiversParks.org/trailmix

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Make checks payable to MDRA and mail them to: P.O. Box 6419, Minneapolis, MN 55406

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RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

Pat Lanin Distinguished Service Award goes to Miles Congratulations are in order for Bill Miles, who was recently given the Pat Lanin Distinguished Service award. Miles earned the award for his forty-one years as a Minnesota high school cross country and track coach.

Hamline earns Volunteer of the Year The MDRA Volunteer of the Year for 2016 is the Hamline Cross Country for their 15-year history of volunteering at the Victory Labor Day Races.

MDRA Election Results The MDRA elections were held and results were announced at the 2017 Annual Party. We’d like to welcome Dennis Barker to the board as well as congratulate president, Dave Marek, and vice president, Randy Fulton, on their re-election for one year terms and board members, Rochelle Christensen and Shelia Becker, for two terms. Thank you to outgoing board member Craig Moscetti and to our dedicated board members and officers past and present for their commitment of service to the MDRA. A special thank you to outgoing past president Norm Champ!

Recognition for Indoor Running Congratulations to MDRA Board Member, Rick Recker, who recently received the Third aWards recognition for his work with Indoor Stadium Running. The Third aWards are given annually to a Leader, Local Business, Neighborhood Project/Initiative and Youth Leader for their tireless work on behalf of the people, neighborhoods and communities of the Third Ward.

MDRA Grant program under discussion In accord with the MDRA mission, we are currently working to create a Minnesota Distance Running Association grant program. Information on the grant will be announced on runmdra.org as soon as it’s available.

Polar Bears aren’t afraid of summer! Announcing the year round MDRA Polar Bears! The concept is pretty simple. We’ll continue to offer free, unsupported runs in Minneapolis and Saint Paul on Saturday mornings throughout the year. Our first installment of the year round PB group will be on Saturday, March 11. As always, everyone and all paces are welcome!

MDRA Spring Races Here are the MDRA races planned for this spring (info at runmdra.org): • Lake Johanna, March 18 First run in 1961, this is the oldest continuously sponsored race by the MDRA. • MDRA 7 Mile, March 25 A challenging early spring warmup featuring hills and unpredictable weather.

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• Ron Daws 25K, April 1 This race commemorates 1968 Olympic marathoner Ron Daws. Daws, a ‘60s/’70s Minnesota running icon, trained over this same course. The hilly terrain is the perfect training course for Boston or for those who are looking for a testing workout. • Fred Kurz Handicapped 10 Mile, April 8 Test yourself against area runners of all ages and ability levels. Start times are handicapped by the “world-renowned” Lanin Guessometric Method, with the slowest runners starting first and, ideally, all runners finishing together. Enjoy the camaraderie of a mass finish! • MDRA Mudball Classic, April 23 The MDRA Mudball Trail Classic is a great family friendly event that makes its way by Wirth Lake Beach and Glenwood.

Run Grandma’s and train with MDRA! MDRA’s Spring Marathon and Half Marathon Training Program is the official Twin Cities/metro training group for Grandma’s Marathon and the Garry Bjorklund Half. Let MDRA guide you to a great experience at one of the best marathons in the country! Miss out on the Garry Bjorklund lottery? Class participants get guaranteed entries! The class is only in its second week, so it’s not too late to join us. More information and registration on runmdra.org.

FROM THE PRESIDENT DAVE MAREK

ello runners,

Welcome again to another issue of RunMinnesota magazine! And as I write this we are also welcoming our first shot at 60 degrees for the year. I think I speak for many of you as I look forward to more daylight with ice and snow free running routes. Speaking of runners, I spent a bit of time this winter reading about, and talking with, runners and why they run. It is partly for inspiration, partly because I’m naturally curious and partly to see how I view things compared to others and how we might meet some of the needs of our members. I enjoy the wide variety of reasons given as to why we do what we do. They include a way to stay fit, scratching that competitive itch, a desire to spend time being more mindful, stress relief, escape the real world, a way to connect and spend time with friends and the list goes on. It confirmed to me that while we all love this sport and have some common thread that running and racing bring, we all have our personal reasons for enjoying this sport. I wish you continued enjoyment, health and success with your running no matter why you choose to do it. That enjoyment is also part of the reason we at MDRA spend time working to constantly improve and be a great resource for the running community here in Minnesota. We have lots of great ideas and plans for 2017 and beyond and I am excited to be part of a great group of people bringing them to you. We are determined to continually look for ways to support our great sport beyond our training classes and races. We have a few things cooking so stay tuned. Along those lines, you may have already seen or heard of a few big announcements recently from MDRA. If you haven’t, well here you go… The MDRA is very proud to partner with Grandma’s Marathon this year and have our spring marathon and half marathon training class be the official training group for the Twin Cities metro area for the Marathon and the Garry Bjorklund Half Marathon. The first run is scheduled for March 4 and if you would like more information please check out our website at https://www.runmdra.org/programs/marathon-training-program. Our marathon classes are very popular, a great value and always have a fun group of runners of all ages and paces if you are looking for a training group for those races. I look forward to seeing you in Duluth. As I mentioned previously in this space, we are extending our Saturday runs year around. Our popular “Polar Bears” group has been a fixture for us from November through March every winter. Thank you to Nathan Campeau, who has lead the group the past couple of winters, for putting together a survey and tallying the votes to name this new group. And that name will be…. the Polar Bears! As some have said, polar bears live in the summer as well so it seems fitting as our group will live on through the summer months with the same name. Look for news soon on a trail running class that we will be offering later this year. This is a nice addition to our list of programs and will be structured similar to our marathon training classes. More details to come on this very soon but

Runners pass by the Landmark Center during the securian winter run in St. paul this winter. Photo courtesy of Wayne Kryduba

we are excited to provide this to those of you interested in getting off the pavement. Lastly, our inaugural season of indoor running at US Bank Stadium will be wrapping up soon and to say it was a success would be an understatement. We are already looking forward to next winter and making plans to continue this popular program. But let’s not talk about next winter quite yet as we are just beginning to transition out of this one. With that, now is the time for spring races to begin in earnest all over the state. As usual I encourage all of you to check out the MDRA slate of spring races that include the Lake Johanna 4 mile, MDRA 7 mile, Ron Daws 25K, Fred Kurz 10 mile and the MDRA Mudball Classic all in March and April. More information on these races can be found on our website at https://www.runmdra. org/mdra-races. Remember that Lake Johanna, the MDRA 7 mile and Mudball are free to MDRA members. Please check in often at our website, runmdra.org, and follow us on Facebook or Twitter to keep up to date on the comings and goings and news and notes from the MDRA. As always, thank you very much for your continued support. We’ll see you out on the roads, paths, or trails soon! Happy Running,

Dave Marek President, MDRA Board of Directors

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CONTRIBUTORS RICK RECKER

ick Recker is a charter member of the MDRA, a current

board member, past president and founder of Dome running. He has certified over 1,000 road race courses (recently listed as No. 4 on a world list), has logged more than 100,000 training miles and has enjoyed more than 2,600 competitive races. You can find him most mornings running his favorite route along the Mississippi River in Minneapolis.

CREDITS Editor: Sarah Ahlers McInerney

Senior Editor: Gloria Jansen

Art Director: Chad Richardson

Advertising Coordinator/Sales: Sarah Ahlers McInerney

Photographer:

NATE LECKBAND

ate Leckband is a running coach, teacher, husband and

father to a one-year-old. He’s been running races from the mile to the 50k since 2009. You can read his blog at: tcruncoach.blogspot.com.

JOEL QUIE

oel is a running newbie. He has been a Lutheran pastor for

thirty years in PA, IN and MN. He very recently discovered the joy of long distance running.  It is a spiritual as well as physical outlet. Last year he logged nearly 1,000 miles and it is keeping him young and grateful.

NATHAN CAMPEAU

athan began running in 1997 as a way to explore his

new surroundings in Washington, DC. He fell in love with running and ran the first of his 30+ marathons/ultras in 2000. In 2003 Nathan discovered the beauty of the Minneapolis trail system while running the Twin Cities Marathon. A few months later he moved to Minnesota and immediately joined MDRA. During his 12+ years with MDRA Nathan has coached several MDRA marathon training programs and currently serves on the Board. Nathan also leads the Polar Bear runs, where he met his wife, Kari, in 2015.

RENEE KORCZAK

enee Korczak is a consultant dietitian with Premier

Nutrition, LLC. She has a Bachelor of Science degree in nutrition from the University of Connecticut, a Master’s in medical nutrition from Boston University School of Medicine and a PhD in human nutrition from the University of Minnesota.

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Wayne Kryduba

Results: Jack Moran

MDRA Officers: Dave Marek, President Randy Fulton, Vice President Jenny Harrington, Secretary Nathan Klema, Treasurer

MDRA Board Members: Sheila Becker, Lisa Richardson, Nathan Campeau, Rick Recker, Rochelle Christensen, Sarah Stangl, Cindy Campbell, Kathy Larsen, Mike Cofrin and Dennis Barker

Contact RunMinnesota! RunMinnesota P.O. Box 6419 Minneapolis, MN 55406-0419 runminnesota@gmail.com

RunMinnesota magazine is published six times a year and is produced by the Minnesota Distance Running Association. RunMinnesota is available through a member subscription or at select retail locations. To get RunMinnesota mailed to you, join online at runmdra.org.

MEMBER

SPOTLIGHT Steve stenzel When did you start running and why?

I started running in high school. In P.E. freshman year, I ran a mile faster than a friend who was on the cross country team, and he told me to go out for track in the spring. I figured it could be something I could be good at. That spring, I went out and “trained” for track season by running down the gravel road where I grew up to “the corner” (and then I walked back home). That was a good workout that prepared me for track practice - “the corner” was a quarter mile away. I was shocked to hear the coach tell me to run TWO MILES on the first day of practice. It turns out that my singular quarter mile run didn’t really help my endurance all that much. Who knew?

Steve Stenzel. Photo by Neil Craigan Photography

Why do you run or what keeps you motivated?

What is your shoe of choice?

What do you consider to be your favorite distance/race?

What is your favorite quote?

Three reasons. First, I run to eat. Second, I love that deep burn in my chest after a long and/or hard run. Third, I get a sick satisfaction from filling up my training log. (I can’t be the only one, right?) I enjoy mixing business and pleasure. What I mean by that is I like races where food is involved. I’ve done two donut miles (four donuts/ mile) and four beer miles (four beers/mile). And, I even drove three plus hours to Iowa with my brother-in-law a few years back to run a Donut Run 5K. I ate 15 Krispy Kremes over the course of the race and actually finished first. (Take THAT, Iowa.) In terms of “normal” races, I like one milers, 5Ks and 10 milers. I don’t have a 10K PR that I’m happy with because that seems to be some sort of weird middle distance that I haven’t fully figured out how to conquer yet.

What is your best memory from a race?

I trained hard leading up to the TC 10 Mile in 2010 with the goal of breaking 60 minutes. Walking back to my family post-race after running a 59:05 is a feeling I’ll never forget. Now that I have two boys, I enjoy any race where I get to push one or both of them in the stroller. Last year, my boys and I were seventh at the MDRA Lake Johanna 4 Miler, and I ran an 18:20 5K Thanksgiving morning with the double stroller (only being beat by high school boys). And really all of 2012 was a fond memory. It was my best year of running, and that’s still the year with my most mileage (and half of my miles were with my son in the jogging stroller). Running so much in 2012 enabled me to win the MDRA Grand Prix series. I approached that year-long series as my “A” race for the year, which made the whole year feel different. I hope to race the Grand Prix again in a few years.

What does a typical week of training look like for you?

I get injured a lot. So, I can’t run more than three to four times each week. I swim and bike a lot, too, and enjoy competing in duathlons and triathlons (which gives my cross training a purpose). An ideal week is probably three runs (with one of them being longer and one of them being harder), two swims and two bike rides. And a decent amount of core/strength work mixed in, too. And lots of eating.

Right now, the Nike Zoom Structure. If I find them on sale or at the Nike outlet in Medford, I buy whatever I can find. I have three pairs at the moment. A ship is safe in a harbor, but that’s not what ships are for. William Shed

What are your interests outside of running?

Photography (I’m a photo professor at Hamline and I taught for six years at the U of M), cooking, eating and running around by the Mississippi River with my two young boys to tire them out.

What are your favorite pre- and post-race meals?

Pre-race: a Chipotle burrito with chicken, black beans, medium salsa, corn, extra cheese and some lettuce. Post-race: two Chipotle burritos with chicken, black beans, medium salsa, corn, extra cheese and some lettuce. But seriously, our family recently got a NutriBullet mini blender, and I really enjoy a smoothie post-workout. Frozen berries (blueberries and strawberries), a banana, a handful of spinach, some almond milk and a scoop of protein powder. (Jeez, that makes me sound like a hippie.)

What’s your bucket list/running goal for 2017?

For 2017, I want to race as injury free as possible and try to put up some points for my team (YWCA of Minneapolis Endurance Sports) at the USATF Minnesota events. Also, I was injured last year during duathlon and triathlon season, and I really want to race a few multisport races this year. I’m already registered for Cannon Falls Duathlon and Trinona Triathlon.

You often wear short or bright shorts when you race. Why? As I started getting better at running and triathlons, I got more “official” gear (like a nice Sugoi tri suit in about 2009). But then it started feeling too serious. So I started wearing “fun” things to lighten the mood and remind myself that this is just a hobby. I have 2 pairs of super short 70s-style running shorts, rainbow shorts with lightning bolts, pink plaid shorts, some green and orange shorts that almost appear nude, and some new full-length tights that are a little loud. My wife actually loves it because if she’s cheering me on at races, she can see me coming from miles away. MARCH/APRIL 2017

VALUE

Get the most out of your 2017 race season BY NATHAN CAMPEAU The topic for this article started like most great ideas throughout history have: on a long run. My running buddies and I were discussing what constitutes good “value” in a race. As the miles clicked off along the creek trail, we presented which benefits each of us looks for in the races we choose to run: distance, competitive fields, fast courses, prize money, swag, festive atmosphere, history and much more. Each of us determined the value of a race by comparing those benefits to the cost of entering the race. Pretty simple economics, we thought. But then the discussion turned: how might we actually measure that value and compare races? Our calculations continued well past the conclusion of our run, and we eventually bumped into Sarah (of MDRA fame) who mentioned that she had a rather complete spreadsheet of local races (almost 500 races) that we could use to settle our debate. For me, the most interesting (and most easily measurable) value in a race is the cost of the race as compared to the distance raced. Having run over a dozen races in distances from one to 103 miles in 2016, I was intrigued by the concept of economy of scale. How much of a better “value” is a longer race than a shorter race, in terms of dollars per mile? I was also hoping to at least qualitatively assess the value of other race benefits. So, I took the MDRA 2017 race spreadsheet, added about two dozen other local races and began to compile data on cost and distances. MDRA’s data didn’t have race cost so that meant that I had to do a lot of web searching to determine the cost of as many races as possible. I set a few rules and went to work.

First, the rules

In every case I would use the early bird race price, the cheapest cost of doing the race if one signed up as soon as registration opened (I didn’t include online processing fees). One observation I made is that I could save probably 30 to 40 percent of my annual race entry fees just by registering for a race right away!

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Key terms in this story Economy of scale Cost advantages achieved by size (in this case, length of race).

Trendline Line in a chart that indicates the general pattern or direction of a data set (in this case, 347 races).

Box-and-whisker plot A graphic way to display the median, quartiles and extremes of a data set to show the distribution of the data.

Quartile One of four equal groups into which a data set is divided.

Median The value separating the higher half of a data set from the lower half.

n=xxx “n” is the number of samples in a data set (in this case, n=347 races).

If a discount was provided for not accepting the race shirt, I took the discounted cost. I only included races where I could find the cost of the race with three or fewer clicks. Shocking to me was how difficult cost information was to find, and, in fact, for many races, one would have to sign up for the race and go all the way to entering payment information to even find the cost of the race. I didn’t waste my time getting information on those races. I took the cost that would be provided to a standard MDRA member. This rule mainly affected the costs of MDRA races, a couple of which are free and only open to MDRA members (I’m assuming that most of the readers of this magazine are MDRA members). Out of 511 local races, I was able to collect cost and ana-

lyze data on 347 races ranging from distances of one to 100 miles.

What races have the best cost per mile?

I first plotted all 347 races on a chart. This chart showed the race distance in miles versus the cost of the race per mile. I wanted to determine if longer races were indeed a better “value” in terms of cost per mile. Not surprisingly, as shown in the chart below and associated trendline, the cost per mile of races drops as races get longer. This is not a surprising phenomenon as there are mobilization and one-time costs (permits, medical, start and finish lines, website and admin, etc.) that most races must cover, regardless of distances. This means that the longer a race gets, the less expensive it is to put on per mile.

VALUE

Figure 1. Race Cost per Mile Compared to Race Distance for Local Races (n=37) Interestingly, however, there is a pivot point around the 10K. There is a big drop off in the cost per mile from the one mile through 10K distance, after which the benefit of economy of scale is less pronounced and the value of races increases more slowly. This drop off could be because races shorter than a 10K can be relatively self-contained, whereas longer distances start to spread out race support services over many miles and increase the number of permits required so the benefits of the economy of scale are less pronounced. So this analysis tells us that to get the best “value” in racing we should all run 50Ks and 100 milers, right? Perhaps, but given that we don’t all want to run those distances regularly, or at all, I knew I had to take the analysis a step further and look at the value within specific race distances. I thought that it might be useful to know what constitutes good “value” for a 5K or for a marathon separately.

How do I determine the value of a specific race at a particular distance?

So, I again plotted all 347 races, but this time looking at total cost versus distance. Again, I charted the resulting trendline. This trendline is the line that roughly determines the value of a given race. Races that fall on the chart ABOVE the line are more expensive for their distance, and races that fall BELOW the line are less expensive for their distance. I then isolated each of the top nine race distances (1 mile, 5K, 4 miles, 5 miles/8K, 10K, 10 miles, half marathon, 25K and marathon). In this way, I was able to create (hopefully!) a cleaner graph that is easier to read without all 347 races individually plotted. By isolating each race distance, I was able to do a bit of additional statistical analysis. Each race distance is mapped out on its own box-and-whisker plot. For example, I mapped all of the marathon races onto one box-and-

whisker plot and then divided the marathons into quartiles, based on cost. These plots also display the minimum, median and maximum costs per race distance. Not surprisingly, the trendline of each race distance nicely matches up with the median value of each of the nine distances. I think that this chart (Figure 2) is a nice tool to assess value on the basis of cost. For example, if you’re looking at a 5K that costs $35, you can look at the chart and realize that based on cost alone, the race is likely NOT a good value, as the data suggests that 5Ks greater than $30 are not good values.

But what about the swag!?

But, as we know (and as my friends and I discussed), there are many other factors that define value. Some of my friends like races with a festive atmosphere and a lot of swag,

This story is continued on Page 14 MARCH/APRIL 2017

VALUE

Figure 2. Race Cost Compared to Distance for Local Races (n=347)

This story is continued from Page 13 while some of my friends like races with competitive fields. Not one to leave any rock unturned, I set out to figure out how I could assess how these subjective preferences stack up on cost. I returned to my data. I decided that, for the festive, swag-heavy races I would use the Team Ortho races as a representative surrogate. Team Ortho’s races are known for providing a lot of gear and fancy race medals and for promoting a festive race atmosphere. For competitive races, I used the USATF Circuit and MDRA Grand Prix races as representative surrogates. Those races, as well as MDRA’s

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own races, are also plotted on the chart in Figure 2. From this data analysis, I can offer a few observations: Fast and competitive races are generally very good values in terms of cost with the exceptions of marquee races like TCM and Grandma’s Half. Races that provide a lot of “frills” charge you for them. Most of the Team Ortho races plot above the line, indicating that on cost alone, they are not a good value. MDRA races, which have the reputation of historical, fast, well-run, low-frill, family friendly races are all phenomenal deals (I know where my paycheck comes from)!

As you can probably tell, I had a lot of fun and spent a lot of time compiling this analysis. And if you’re a statistician or mathematician, you’ve probably also made the observation that I am clearly an amateur at this. Because I know that so many (or at least a few) of you will want to see the data and maybe do your own analyses, I’m placing the data online in a Google spreadsheet. Perhaps you’ll want to do a geographical analysis (locations are available) or figure out which month is the cheapest one for racing. All the data that I compiled and analyzed is available for download here: http:// goo.gl/NGEvJQ Here’s to a wonderful and value filled racing season!

AT THE RACES

SECURIAN WINTER RUN 2017 The Securian Winter Run was held in downtown St. Paul on Saturday, Jan. 28. Pictured above is the start of the half marathon. There were also 10k and 5k events. MDRA had a presence at the race, too, as shown by the photo to the right. Photos courtesy of Wayne Kryduba

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HISTORY

REMEMBERING Tim Benton’s memorial still exists under bridge in Minneapolis

BY RICK RECKER TBT - Early 1990’s - As you can see by the picture, this isn’t a warm and fuzzy story. My regular runs for the last 25 years have been along the river, first west, along the downtown riverfront, across, then back along the north side, across Nicollet Island and back home. The route has changed over those years. When I first started running the route, the bridge that connects Boom Island Park and Nicollet Island was a railroad bridge with tracks. It’s made over into a pedestrian bridge now. There wasn’t a bridge for auto traffic over the railroad tracks on the Island. Some time ago, the powers that be decided to build a bridge over the tracks on the Island, so residents wouldn’t be trapped on the west end of the Island when a long freight would pass across the Island. I ran along those tracks as part of my regular route. After the bridge was built, the homeless started to use it for shelter. About 1990, I noticed a regular occupant in the space under the bridge. Younger than I, he would be either sleeping or reading. When there were others there getting high, he would separate himself from them. I would see him on the street, looking like he was going to work, or sitting in the park, reading. I would say ‘Hi’ to him whenever I encountered him. He would return the greeting. He would disappear in winter. The second year of this routine, I decided that I would at least introduce myself. I stopped one morning. He was awake. I said that we should know each other’s names since we greet each other almost daily. I was shocked at what happened next. He didn’t mumble his name from in his duffel. He stood, put down his book, walked over to me, looked me in the eye, put out his hand and greeted me in a most genteel fashion. Then, almost daily, it was - Hi, Tim, Hi, Rick. We talked a little, but it was mostly a morning greeting. One morning, I opened the paper. ‘MURDER ON THE ISLAND’. I hoped it wasn’t Tim. The next time I ran my morning run, I wasn’t greeted by Tim. Just yellow crime control tape, and a big red spot in the dirt where Tim would sleep. Homelessness is a scary place. My running friend, Garrett, and I attended his wake. Tim Benton, one of 11 siblings, from a St. Paul, Irish Catholic family. Graduated from Cretin High School. Died under a bridge. After 12 years, a memorial still exists under the bridge. Seems like Tim had lots of friends.

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This memorial is present underneath a bridge that connects Boom Island Park and Nicollet Island. The memorial is for a homeless man named Tim Benton. Photo by Sarah Ahlers McInerney

FUEL

The science of organic foods Are they really better for you? BY RENEE KORCZAK, PhD, RD, LD The cost

uring a recent diet con-

sultation, one of my clients asked “Should I buy organic?” Before I could respond, I asked my client what her motivation was for purchasing organic. Her response was, “I heard organic foods are more nutritious compared to conventional foods.” Her motivation for purchasing organic was clear to me, so I began our consultation by explaining the definition of organic.

What does ‘organic’ mean?

When I think about the term organic, it can most simply be defined as how our food is produced, but trust me, the definition gets more technical. According to the Environmental Working Group (1), organic is a designation provided by the U.S. Department of Agriculture to certify foods that were produced without synthetic chemicals or fertilizers, genetic engineering, radiation or sewage sludge. This means that organic farmers use natural processes and materials when developing farming systems that contribute to soil, crop and livestock nutrition, weed and pest management, while also attaining production goals (2). Organic farmers do not use any synthetic pesticides, fertilizers, hormones or antibiotics to grow anything. Furthermore, organic meats, poultry, eggs and dairy products must come from animals allowed to graze outdoors and consume organic feed. This is all much different in comparison to the production of conventional foods which allow fertilizers and pesticides for growth.

Have you ever wondered why organic foods are more expensive compared to conventional foods? Growing organic foods is a process that requires higher labor costs to help with weed and pest management. Animals that are raised to produce organic meats also require more expensive feed. Finally, there is also a fee for organic certification (3). A recent cost analysis from Consumer Reports found that organic produce such as apples and bananas were up to 60 percent more expensive compared to conventional produce, while organic eggs were a whopping 196 percent more when compared to conventional foods (4). However, not all organic foods were found to be more expensive when compared to conventional foods. Items such as honey and extra virgin olive oil were found to either cost the same or less when compared to conventional foods (4).

Are they more nutritious?

The results from scientific studies that compare the nutrition content of organic foods vs. conventional are mixed. For example, in 2012, a large meta-analysis published from Stanford University described that the published literature lacks strong evidence to support that organic foods are more nutritious when compared to conventional foods (5). On the other hand, an earlier study from Hoefkens and colleagues found that organic tomatoes had higher concentrations of Vitamin C when compared to conventionally grown tomatoes (6). At this point, conclusive scientific evidence does not exist to support the idea that organic foods are more nutritious

The Dirty Dozen and Clean 15 list

Dirty Dozen

Strawberries Apples Nectarines Peaches Celery Grapes Cherries Spinach Tomatoes Sweet bell peppers Cherry tomatoes Cucumbers

when compared to conventional foods.

The take-home message

Eating organic is a personal choice and certainly not everyone can afford to eat organic. While the science, at this point, does not conclusively show that organic foods are more nutritious in comparison to conventional foods, we do know that some conventionally grown fruits and vegetables have higher levels of pesticide residues (3). Each year, the Environmental Working Group tests more than 10,000 pesticides in fruits and vegetables and develops a Dirty Dozen List as well as a Clean 15 list (3). The Dirty Dozen List identifies 12 types of conventional produce that have higher levels of pesticide residues (See table 1). On the other hand, the Clean 15 list provides some guidance to consumers looking to shop on a budget while purchasing conventionally grown produce with the least amount of pesticide residues. Whether you choose to purchase organic or conventional

Clean 15

Avocados Sweet corn Pineapples Cabbage Sweet peas (frozen) Onions Asparagus Mangos Papaya Kiwi Eggplant Honeydew Melon Grapefruit Cantaloupe Cauliflower produce, remember that the Food and Drug Administration (FDA) recommends washing all fresh produce, regardless of whether the produce is organic or conventional (3).

References

1. Environmental Working Group. What does organic mean? https://www.ewg.org/ foodnews/faq.php#question_9. Accessed February 9, 2017. 2. U.S. Department of Agriculture. Introduction to Organic Farming Practices. https:// www.ams.usda.gov/publications/content/ introduction-organic-practices. Accessed February 20, 2017. 3. Thalheimer JC. The Organic Foods Debate-Are They Healthier Than Conventional? Today’s Dietitian. http://www.todaysdietitian.com/newarchives/070113p28.shtml. Accessed February 20, 2017. 4. Consumer Reports (CR). The cost of organic food. http://www.consumerreports. org/cro/news/2015/03/cost-of-organic-food/ index.htm. Accessed February 7, 2017. 5. Smith-Spangler et al. Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review. Annals of Internal Medicine 2012;157(5):348-366. 6. Hoefkens et al. Consuming organic vs. conventional vegetables: the effect on nutrient and contaminant intakes. Food Chem Toxicol. 2010;48(11):3058-66.

MARCH/APRIL 2017

HEALTH

DEFEAT THE STIGMA Man’s run across Minnesota aims to draw attention to mental illness

BY NATE LECKBAND I love the movie “Forrest Gump.” Watching Forrest run across the country in what appeared to be a coping mechanism for losing the love of his life spoke to me. Running across the United States, a state or even a town can leave one with a great sense of accomplishment, but one may ask: what’s the point? Before Julio Salazar decided to run across the state of Minnesota, he dealt with mental illness from a young age. After years of struggling, he was diagnosed with depression and PTSD. Although he began improving when he received professional help, Julio still dealt with the stigma of mental illness. In 2013, Julio founded Break the Stigma (now called Defeat the Stigma), whose goal is, “To educate, encourage and inspire others about mental health issues and treatments in an effort to end stigma and foster hope.” I’ve also dealt with mental health issues, and Julio’s story is familiar. Stigma surrounding mental illness has led me and others to hide our conditions and sometimes neglect getting treatment. While running has been a huge help in managing my symptoms, I hadn’t thought of using running as a platform for combating that stigma. Julio and the Defeat the Stigma organization did just that. To bring further awareness to mental health issues, the Defeat the Stigma Run Team ran across the state of Minnesota in 2015. “I just wanted to do something for mental health,” said Julio.

Julio salazar is pictured here out for a run in Stillwater. He ran across the state in 2015 to raise awareness about mental illness.

MARCH/APRIL 2017

HEALTH When he was 11, Julio remembered watching Terry Fox run across Canada to raise money and awareness for cancer research. “I always wanted to do something like that,” said Julio. As the plan came together for Julio, he connected with the National Alliance on Mental Illness (NAMI). NAMI helped Julio make connections through social media and newspapers as he ran through Minnesota, focusing on small towns. The run started on the South Dakota border and ended in Stillwater, Minn. “We [tried] to go through small towns where people are often not as open to talking about mental illness,” said Julio. Along with friends and a dedicated crew, people came from all over to run with Julio. The runners connected with people through talks in schools and interviews in newspapers and the radio. After talks on mental health topics like body image, self-esteem, bullying and depression, “sometimes students would come from schools and run with us,” said Julio. The Defeat the Stigma Running Team plans to continue running across states, bringing awareness to mental health. In 2016 they ran across Wisconsin. Up next is Illinois in May and Idaho in September. When he created Defeat the Stigma in 2013, Julio was overwhelmed by the response. “I found so many people approaching me to share their own personal stories of survival,” he said. “People were thankful that I was opening a door for discussion.” “Physical fitness is a must in order to live a healthy life, but it is more than just that,” advises Julio. “We all need to find a balance between physical and mental health.” Defeat the Stigma speaks to me. Its mission, of educating, encouraging and inspiring others about mental health issues in order to end the stigma of mental health issues and its use of running to bring that message to others brings together two important parts of my life — mental health

Julio salazar prepares to cross the iconic lift bridge in stillwater during a recent run. and running. I’m confident Defeat the Stigma will bring awareness

and hope as it continues its mission.

You can find more information and become involved at: defeatthestigmaproject.org. MARCH/APRIL 2017

TRAVEL

STOCKHOLM From cancellation to celebration BY JOEL QUIE Long distance running has been a gift that has come late in life. As our three sons grew up and moved away I always treasure times when the four of us would be together during a holiday or vacation. One of the ways we would connect is to go running together for a few miles. A few years ago, for my 60th birthday they challenged me to run a half marathon with them. I was shocked, intrigued and all in. We all trained separately in the four different cities in which we lived and then came together for the race. It was a huge accomplishment to finish the half and lit a fire in me for more running. About this time last year, I challenged my sons to join me in running a full marathon. I looked online and found a local one in early June and realized that it would work perfectly with a training schedule we had found. From February through May we had fun texting our training runs and how we felt afterwards. There were the usual soreness and setbacks but slowly we were all putting in constant double digit runs on a regular basis. I was getting pumped for the big event. Then came a shock. I received an email that the marathon we had been training for was canceled. It came as a blow that was hard to face. I had put nearly 500 miles on my feet to get ready for the 26.2 mile race. The night after I received the cancellation notice I could not sleep. At 1:00 in the morning I got up and sent out a text message to tell my three sons about the cancellation and express my frustration. I was hoping they would read the text when they awoke in the morning and suggest some

Joel Quie is pictured nearing the finish line of the stockholm marathon with two of his three sons. Submitted photo

MARCH/APRIL 2017

TRAVEL ideas. To my surprise, they all responded within two minutes. Over the next 15 minutes the four of us fired comments back and forth about our disappointment and what to do next. As this conversation was going on I opened my laptop computer and googled ‘Marathons, June 4, 2016’. One link that caught my eyes was ‘Stockholm Marathon’. I clicked on the link and learned that registration closed in two days. I immediately shared this crazy idea with the boys, “What do you say we run the Stockholm Marathon?” They were understandably surprised and delighted at the possibility. I told them I would look into the details and get back to them in the morning. The next day I checked into flights, a place to stay and everything just seemed to fall into place. Fortunately, two of my three sons were able to spring from their commitments and join me on the flight over for a long weekend in Stockholm, Sweden. My oldest son was unable as he is a father of two children and was expecting a third and wished us the very best in our adventure. Upon arriving in Stockholm on Friday morning, we walked to the Expo, picked up our bibs and enjoyed the pasta lunch provided for all runners. Here was another blessing of this race. Whereas many marathons have early starts like 6:00 or 7:00 a.m. the Stockholm Marathon starts at 12:00 noon! This was perfect for our jet lag. We hit the sack at 9:00 p.m. Friday and slept until 9:00 a.m. Saturday morning. We awoke, had breakfast, got dressed in our running gear and walked to the nearest tram. One of the benefits the city offers runners is that anyone wearing a bib has access to ride free on their tram system all day during the marathon. We disembarked from the tram near the starting area and stretched and drank water until the call to assemble in our coral. Then the moment came when the announcer said in Swedish and

then in English for runners to get ready to start. The atmosphere was intoxicating. We were surrounded by thousands of runners from all over the world. It was a clear blue sky day with temps in the low fifties. Runners were jumping in place, chatting in groups and getting pumped up from the music played over the loud speakers, Swedish House Mafia. At the signal the mass of runners began to walk as we were appropriately buried in the back of the pack. We were not out to set any course records, just finish. One of the joys of the race is that my two sons decided to run at my pace and so we would run the race together. The first five miles went by in a blur as we were carried along by the momentum of the moment. One of the beautiful sounds I recall was the pitter patter of hundreds of running shoes hitting the pavement as we ran down a long boulevard. At mile ten we were in the midst of downtown Stockholm and the historic buildings helped to distract our attention from the miles ahead. By the halfway mark, we headed into the ‘Royal Woods’ and the tough going began. For the next four miles, the trees looked all the same and it was hard to gauge any sense of accomplishment. Finally, we emerged from the forest and returned to the city and the crowds cheering us on. Around mile 20 we came to a steep grade that led up to a long bridge over one of the islands that make up Stockholm. Alongside the road was a huge gaggle of Swedes holding signs of encouragement and shouting, hilariously, ‘!*@%# the bridge!’ This brought some needed bounce back as we realized we were hitting the climax of the course. At mile 23 the wheels started to come off and our pace slowed considerably. By then everything got very quiet. The three of us had long since stopped chatting and were now digging deep into our reservoirs of stamina. I tried to think of this last stretch as a mere 5K which I had run many times. ‘Just a 5K left, you can do it.’ That

Joel Quie and two of his sons are pictured here following the completion of the stockholm marathon. Submitted photo

was the longest 5K I had every run! Finally, the end came into sight. Incredibly, the final stretch of the race has runners enter the 1912 Olympic Stadium and run a lap on the oval with the stands full of spectators cheering your last strides. It was a surreal moment as the three of us rounded the track carried along by both our exhausted lungs and the boisterous lungs of the cheering crowd. We crossed the finish line with arms raised and then embraced each other with hugs and smiles. We reveled in that joyful exhausted exhilaration that only comes when

you have accomplished an impossible dream. We received our finishers medal and then grabbed some water and hit the ground to stretch and laugh and recount the past four hours on a beautiful day in Stockholm together. This past Christmas the four of us were together and once again found time to lace up our shoes and go for a run. Whether it is 26.2 miles or 2.62 miles, there is nothing quite like a run with your children. And my hope and prayer is that in a number of years when our grandkids are older, three generations can run together for fun! MARCH/APRIL 2017

MEETING MINUTES Minutes of the Board of Directors Meeting - December 12, 2016 Members Present: Sheila Becker, Nathan Campeau, Norm Champ, Rochelle Christensen, Jenny Harrington, Nate Klema, Kathy Larsen, Dave Marek, Rick Recker, Lisa Richardson, Sarah Stangl Members Absent: Cindy Campbell, Mike Corfin, Randy Fulton,

Craig Moscetti

Guests: Sarah McInerney Secretary’s Report Minutes of the Board of Directors’ Meeting for November 14, 2016 were approved and accepted by Rick Recker, seconded by Sarah Stangl. Treasurer’s Report • November revenue was unfavorable to budget by $3.4K and YTD revenue was favorable to budget by $17.5K. MTD’s un-favorability was primarily driven by ad revenue of $4.4K. YTD’s favorability was primarily driven by race receipts of $18.9K. • All other revenue categories are materially in-line with 2016’s budget. • 2016 YTD revenue is favorable to 2015 YTD revenue by $17.1K. The favorability is primarily driven by race receipts of $18.2K. • November expenses were favorable by $.8K to budget and YTD expenses were favorable by $11.3K. YTD’s favorability is primarily driven by timing of annual expense of $6.7K and lower than expected miscellaneous expense of $4.0K. • 2016 YTD expenses are favorable to 2015 YTD expenses by $11.9K and net income by $29.1K. The treasurer’s report was approved and accepted by Jenny Harrington and seconded by Norm Champ.

Office Manager’s Report Membership: 2015 2016 New Members 20 18 Renewals 119 180 (includes two-year renewals) Membership Total 2,150 2,033 (prior month: 2,066)

Web/Twitter/Facebook/Pinterest As of November 30 Facebook Twitter Pinterest Instagram

Last Month 5771 1529 382 129

Current 5816 1543 398 129

COMMITTEE REPORTS

Advocacy: No new update. Club Administration: Discussed grant applications for running

shoes for underfunded programs – more to come. Programs: Stadium running is ready to start – volunteers are set for all events. Polar Bear runs continue to be good turnouts – 40 runners at last week’s run. We are looking for volunteers to organize some of these runs going forward. We are also looking for a new name since we will be continuing this program through the year (not just during winter). Coaches for spring training class in progress – contact Sarah if you are interested. Promotions: Discussed ways to get MDRA out at more events such as Get in Gear table for bag drop for MDRA members, promoting at Securian and Grand Prix. Publications: Jan/Feb RunMinnesota in progress. 2017 Calendar shipping est. Dec 19th. 2017 Ad sales $11,890 (2016) $5050. Race: Meet of the Miles is January 9. USATF: A new President was appointed to USATF. New Business: Assigned tasks for annual party: Each Board member should attempt to get a raffle prize for the annual party and should bring it to the next board meeting, Dave will make slideshow, Norm will bring projector, Jenny will work merchandise booth, everyone who is able to should bring a cooler. Old Business: 2016 Work Plan Update – We have 10k surplus in budget, we still need to increase membership. The meeting was adjourned by Rick Recker, seconded by Sarah Stangl. The next MDRA Board meeting will be January 9, 2017.

Nystrom Card Please Place

MARCH/APRIL 2017

AT THE RACES NOTE: All results are gun times

New Year’s Day Hopeful 5K JAN. 1, MAPLE GROVE 1 Elaine Bruestle, 14* 1 Quinn Montgomery, 43 2 Chris Myhro, 28 3 kirt goetzke, 56 2 Dacia Kreklau, 30* 3 Stephanie Carlson, 38* 4 Rollin Carlson, 38 5 Jeff Holmbeck, 60 6 Gary Livingston, 63 4 Judy Moreira, 40* 5 Peggy Breedlove-Gera, 58* 7 David Danberg, 46 8 Kyle Krepela, 19 6 Beth Livingston, 60* 9 Tim Pratt, 51 10 Jeremiah Mulheron, 38 7 Sharon Bruestle, 68* 8 Kathy Samu-Malaske, 65* 9 Melia Derrick, 61* 11 Paul Gerard, 58 10 Karin Gardner, 45* 11 Jen Croft, 40* 12 Jessica Thoreson, 46* 13 Stacy McCauley, 35* 14 Lynda Tysver, 47* 15 Michele Pufahl Burns, 52* 16 Beth Bornhoeft, 37* 12 Michael Breza, 53 17 Gretta Bruestle, 21* 18 Annika Bruestle, 15* 19 Janel Lincoln, 38* 20 Amy Hanson, 37* 21 Steph Hofhenke, 38* 22 Lorraine Whitaker, 73* 13 Don Pockrandt, 55 14 David Daubert, 71 23 Caroline McCard, 38* 24 Erin Hartse, 40* 15 Steve Schroeder, 66 25 Cheryl Solomon, 45* 26 Betsy Schroeder, 32* 16 Tom Whitaker, 75 27 Anne Schroeder, 62* 17 Maurice Schroeder, 43 28 Charity Peterson, 41* 29 Karen Grover, 32* * indicates females

22:23 22:46 23:48 23:57 24:06 24:29 24:59 25:14 25:50 25:57 27:53 28:00 29:29 29:29 29:57 30:01 30:47 30:48 31:31 32:50 33:18 33:18 34:07 34:50 34:55 36:13 36:41 37:30 37:47 37:47 37:58 37:58 38:59 39:20 39:33 41:02 41:46 42:18 42:57 44:09 44:10 45:19 47:26 47:26 49:49 50:20

Meet of Miles JAN. 17, U OF M FIELDHOUSE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

Paul Escher, 22 Danny Docherty, 27 Lucas Mueller, 18 Jake Braan, 25 Daniel Borosh, 23 Harrison Clark, 23 Dan Peters, 25 Matt Wilkinson, 18 Jace Galley, 19 Will Larsen, 21 Myles Fleming, 16 Kevin Gunawan, 18 Kyle Genteman, 24 Jared Genteman, 21 Scott Weispfennig Beau Pullam, 16 Mohamed Saiad, 17

4:19 4:22 4:26 4:28 4:30 4:33 4:39 4:39 4:40 4:40 4:40 4:41 4:41 4:42 4:42 4:42 4:46

18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 1 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 2 48 49 50 51 3 52 4 53 54 55 5 56 57 6 58 59 60 61 62 63 64 65 66 7 67 68 69 8 70 71 72 73 74 75 9 76 77 10 11 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 12

Complete results of these and all other races run on certified courses in Minnesota are posted at www.raceberryjam.com

RESULTS Jacob Hoerger, 24 Adam Wilkinson, 16 Ben Merchant, 36 David Keller, 19 Eric Thiss, 27 Joe Dill, 18 Doran Clark, 39 Nate Leckband, 34 Brendan Kotch, 29 Adam Burrack, 34 Andy Taylor, 44 Jeremy Reichenberger, 25 Matt Bein, 16 Steve Pcharek, 34 Matt DeJong, 18 Melissa Agnew, 26* Anthony Fryer, 41 Mitchell Schroeder, 16 Brian Davenport, 42 Toessawat Guparat, 31 Nathan Campeau, 37 Jason Chrudensky, 39 Adam Anderson, 18 Kyle Trudeau, 18 Max Laverman, 14 Cody Mikl, 32 Rob Class, 56 Kevin Ueland, 39 Anurag Jain, 29 Jamie Brand, 37 Matthew Reinders, 49 Kari Campeau, 27* Douglas Schroeder, 31 Jimmy Elander, 17 Alex Trevino, 26 Aric Brodie, 16 Holly Heiland, 25* William Sikorski, 47 Nicole Cueno, 37* Geoffry Tong, 41 Scott Reuterfeldt, 45 Dan Johnson, 59 Melissa Gacek, 40* Peter Kessler, 55 John Croos, 16 Rose Dill, 15* Matthew Schmidt, 43 Nathan Scharht, 19 Gerald Butler, 45 Charlie Vaaler, 16 Kelcey Knott, 43 Will Harder, 12 Robert Economy, 53 Jed Hermes, 31 Kurt Jewell, 48 Kara Parker, 47* Randy Niemiec, 46 Mark Wirt, 56 Josh Handeland, 26 Renae Schendel, 43* Bill Dobbs, 58 Eric Porte, 52 Nels Mortenson, 11 Tom Ruen, 48 Rohith Kommera, 18 Jeff Ernste, 50 Sarah Ward, 25* Michael Kramer, 17 Tim Brown, 58 Natalie Conrad, 27* Danielle Gordanier, 45* Mark Huttman, 16 Dan Sparkman, 56 Thomas Lindsay, 40 Seth Haden, 38 Mike Bjornberg, 63 Jeff Webber, 50 John Falvey, 50 Gus Veldad, 9 Kirt Goetzke, 56 Mike Nixon, 43 Chris Thorson, 40 Arlan Braaten-Lee, 67 Sean McAfee, 45 Mike Connolly, 62 Jake Bernhagen, 30 Bill Reinfield, 62 John Naslund, 66 Natalie Heath, 29*

4:48 4:49 4:50 4:51 4:52 4:53 4:55 4:56 4:57 4:57 4:58 4:58 5:00 5:00 5:00 5:04 5:04 5:05 5:05 5:07 5:09 5:09 5:09 5:10 5:10 5:11 5:12 5:13 5:15 5:15 5:16 5:18 5:19 5:21 5:23 5:23 5:26 5:27 5:27 5:27 5:28 5:29 5:30 5:32 5:32 5:33 5:34 5:34 5:36 5:38 5:39 5:41 5:43 5:43 5:44 5:45 5:51 5:51 5:55 5:56 5:56 5:56 5:57 5:58 5:58 5:58 5:59 6:05 6:06 6:11 6:14 6:15 6:16 6:17 6:19 6:19 6:20 6:23 6:24 6:26 6:32 6:32 6:40 6:41 6:42 6:46 6:47 6:48 6:52

95 Steve DeBoer, 62 13 Lisa Hines, 54* 96 David Wrightsmith, 49 97 Sam Stanek, 15 98 Roger Grothe, 58 99 John Burrell, 33 100 Eric Peterson, 68 14 Kate Kelly, 40* 101 Jim Graupner, 72 102 Guy Johnson, 61 15 Carla LaVere, 57* 103 Mike Mann, 67 16 Sarah Barker, 58* 17 Nissa Larson, 38* 104 Ben Schendel, 7 105 Tim Pratt, 51 106 Niles Webster 107 Norm Purrington, 73 108 John Cramer, 65 18 Ann Haugejorde, 62* 109 Phil Erickson, 76 110 Greg Gaffaney, 65 111 Lee Stauffacher, 76 112 Robbie Skantz, 45 113 Steve Maupin, 65 19 Sylvie Clark, 8* 114 Patrick Ryan, 68 115 Howard Ojalvo, 63 20 Annie Schendel, 8* 116 Nicholas Schenel, 4 117 Ed Rousseau, 77 118 Betsy Lowe, 53 21 Cora Clark, 5* 119 Dan Wright, 75 22 Lauren Bowen, 31* * indicates females

6:54 6:56 6:56 6:57 6:57 6:57 6:59 7:02 7:09 7:10 7:10 7:11 7:14 7:23 7:28 7:29 7:35 7:37 7:42 7:52 7:55 7:58 8:02 8:03 8:17 8:27 8:28 8:34 8:44 9:07 9:13 9:18 10:58 10:58 6:04

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Angela Ellefson, 29 Karen Schulz, 44 Izzy Lind, 15 Jennife Fitzharris-Funk, 41 Sarah Huot, 29 Louise Miltich, 34 Kate Eggers, 26 Johanna Anderson, 36 Theresa Sakry, 46 Maria Chiu, 33 Sarah Thornton, 33 Karla Krause, 37 Arica Gately, 27 Michelle Kalenborn, 43 Joanna Cheyka, 46 Tracy Sciacca, 35 Jessica Atkinson, 22 Cicely Miltich, 30 Kathleen Burzycki, 33 Allison Juda, 23 Katija Peterson, 33

Men 8 - 9

398 Nicholas Halverson, 8

Men 10 - 11

87 Judson Schulz, 11 667 Dylan Stabenow, 11

FEB. 11, MINNEAPOLIS

Open Men 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Conor Wells, 24 Jesse Merkel, 29 Justin Kruse, 31 Gerad Mead, 37 Brandon Small, 39 Lance Leo, 42 Mark Herzog, 37 Andrew Hasek, 25 Owen Keiser, 16 Timothy McKinney, 28 Derek Murphey, 27 Dmytro Koshevy, 29 Bobby Paxton, 60 Nate Wohlfeil, 43 Christopher Rupp, 44 Patrick Johnson, 32 Gabriel Hendry, 34 Lal Karsanbhai, 47 William McDonough, 31 Joe Bell, 31 Zach Lang, 21 John Maas, 55 Devin Martens, 25 Jeff Palzer, 35 Jason Mansur, 30 Andy Leach, 25 David Gutermuth, 53 Andrew Banman, 23 Jason Becker, 48 Lance Kuehn, 34

162 359 468 489 507

Open Women 1 2 3 4 5 6 7 8 9

Kayla Goeman, 23 Becky Youngberg, 42 Daisy Islas, 10 Angie Voight, 40 Alicia Mansur, 28 Betsy Wagner, 36 Casey Schwarz, 36 Maria Burbano, 23 Audrey Chapman, 13

9 47 363 604

19:17 19:22 19:33 19:43 19:56 20:09 20:14 20:20 20:25

22:03 50:06

Jonah O’Leary, 12 24:21 De Butterbaugh Lindeman, 12 29:12 Jonah Overby, 12 32:22 Timothy Hess, 12 33:03 Toby Martin-Kohls, 12 33:45 Owen Keiser, 16 Joel Zimmerman, 17 Logan Schultz, 16 Garrison Pfeffer, 16

Men 18 - 19 55 135 514

15:14 16:49 17:07 17:36 17:45 17:51 17:54 17:59 18:05 18:24 18:40 18:42 18:43 18:50 18:50 19:01 19:16 19:25 19:44 19:47 19:49 19:50 19:52 19:54 19:56 19:57 20:01 20:03 20:06 20:07

30:23

Men 12 - 13

Men 16 - 17

Valentine’s Day TC 5K

20:28 20:46 21:21 21:23 21:30 21:32 21:36 21:37 21:55 21:58 22:01 22:04 22:21 22:22 22:23 22:33 22:37 22:37 22:45 22:46 22:52

Calvin Johnson, 19 Tommy Jaakola, 19 Nicholas Saal, 18

Men 20 - 34 1 2 3 8 10 11 12 16 17 19

Conor Wells, 24 Jesse Merkel, 29 Justin Kruse, 31 Andrew Hasek, 25 Timothy McKinney, 28 Derek Murphey, 27 Dmytro Koshevy, 29 Patrick Johnson, 32 Gabriel Hendry, 34 William McDonough, 31

Men 35 - 39 4 5 7 24 39 45 46 53 61 62

Gerad Mead, 37 Brandon Small, 39 Mark Herzog, 37 Jeff Palzer, 35 Michael Thielke, 36 Brian Lukkasson, 36 Edward Phillips, 39 Eric Saez, 35 Joseph Semlak, 36 Andrew Harrington, 39

Men 40 - 44 6 14 15 40 41 42 49 70 71 74

Lance Leo, 42 Nate Wohlfeil, 43 Christopher Rupp, 44 Derek Sciacca, 41 Matthew Abeln, 40 Jason Stover, 41 Timothy Face, 42 Cole Turnbow, 41 Gregory Fuller, 44 John Hudson, 44

Men 45 - 49 18 29 34

Lal Karsanbhai, 47 Jason Becker, 48 Kevin Joyce, 46

18:05 20:49 29:16 39:08 21:04 23:44 33:58 15:14 16:49 17:07 17:59 18:24 18:40 18:42 19:01 19:16 19:44 17:36 17:45 17:54 19:54 20:34 20:43 20:44 20:59 21:19 21:20 17:51 18:50 18:50 20:36 20:38 20:39 20:53 21:39 21:43 21:51 19:25 20:06 20:16

MARCH/APRIL 2017

AT THE RACES 38 54 86 94 103 111 124

Michael Risk, 45 Gregg Forsberg, 47 Adam Nathe, 46 Ray Crump, 48 Terrence Murphy, 46 Andy Piepel, 45 Pete Greuel, 49

Men 50 - 54 27 36 37 79 89 106 108 117 126 141

David Gutermuth, 53 Ian Nemerov, 51 Donald Hayden, 54 Michael Farley, 50 Mark Doll, 50 Craig Carlson, 50 Kevin Sell, 50 Robert Alger, 50 Mark Specker, 52 Doug Barton, 54

Men 55 - 59 22 116 128 131 169 173 178 190 205 207

John Maas, 55 Dan Hinrichs, 56 James Decker, 56 David Svendsen, 56 Robert Britain, 58 Jeff Elmquist, 55 Charlie Hayes, 56 Clark Taylor, 55 Pat Fox, 57 David Little, 59

Men 60 - 64 13 115 136 147 166 203 249 287 308 339

Bobby Paxton, 60 David Hill, 61 Craig McCoy, 63 Edward Patton, 62 Lamont Koerner, 64 Jan Van Rooyen, 61 Rick Hillard, 64 David Vander Haar, 63 John Michaels, 62 Robert Burrell, 63

Men 65 - 69 93 310 311 416 521 541 565 613

David Alley, 65 Doug Busch, 69 Thomas Hoskens, 67 Patrick Toohey, 65 John Leitch, 69 Ronald Carlson, 65 Dan Fisher, 69 Craig Johnson, 69

Men 70 - 74 457 498 560 571 659

Dj Carlson, 73 Frederick Kycek, 73 Philip Preuninger, 71 David Olson, 71 Larry Henderson, 71

Men 75 - 79

294 David Roseen, 76

Women Under 8

1059 Rachel Frank, 7 1217 Madeline Tschohl, 6

Women 8 - 9 578 717 855 1033

Lenore Raykovich, 9 Savannah Hasskamp, 9 Roma Mortensen, 9 Olivia Gergen, 8

Women 10 - 11 3 611 637 963 978 1016 1074 1134 1187 1196

20:01 20:29 20:32 21:58 22:04 22:46 22:49 23:01 23:24 23:48 19:50 22:59 23:31 23:40 24:36 24:42 24:46 25:05 25:30 25:32 18:43 22:57 23:44 23:54 24:29 25:23 26:44 27:34 28:10 28:48 22:18 28:13 28:16 31:04 34:16 35:11 36:33 39:52 32:07 33:27 36:12 36:58 48:06 27:38 43:47 58:11 33:41 35:38 38:16 42:44

Daisy Islas, 10 19:33 Ella Johnson, 11 34:06 El Butterbaugh Lindeman, 10 34:26 Amelia Steele, 10 40:44 Isabelle Lopez, 11 41:02 McKenna Gergen, 10 42:04 Nora Greenwalt, 10 44:42 Lizi Kostanshek, 11 48:27 Allison Frank, 10 54:06 Addie Anderson, 10 55:29

Women 12 - 13

20:34 21:02 22:02 22:19 22:39 22:55 23:18

9 83 132 922 1014 1104

RESULTS Audrey Chapman, 13 Lena Kleven, 12 Grace Barton, 13 Jayita Burman, 13 Emma Halweg, 12 Alenna White, 12

Women 14 - 15 12 124 369 638

Izzy Lind, 15 Solveig Kleven, 14 Johanna Kostanshek, 14 Rio Lee, 14

Women 16 - 17

464 Greta Olson, 16 579 Kara Buecksler, 16 602 Megan Innes, 17

Women 18 - 19 242 346 673 711

Abby Larson, 19 Mary Farley, 18 Rebekah Arnold, 19 Melissa Lahoud, 18

Women 20 - 34 1 5 8 10 14 15 16 19 20 22

Kayla Goeman, 23 Alicia Mansur, 28 Maria Burbano, 23 Angela Ellefson, 29 Sarah Huot, 29 Louise Miltich, 34 Kate Eggers, 26 Maria Chiu, 33 Sarah Thornton, 33 Arica Gately, 27

Women 35 - 39 6 7 17 21 25 35 36 44 47 49

Betsy Wagner, 36 Casey Schwarz, 36 Johanna Anderson, 36 Karla Krause, 37 Tracy Sciacca, 35 Kristin Kimm, 39 Stacy Lindstrom, 37 Stephanie Heiberger, 38 Kathleen Gohlke, 36 Katie Pederson, 36

Women 40 - 44 2 4 11 13 23 34 45 48 53 58

Becky Youngberg, 42 Angie Voight, 40 Karen Schulz, 44 Jennife Fitzharris-Funk, 41 Michelle Kalenborn, 43 Renee Corneille, 41 Nicole Krenner, 44 Judy Moreira, 40 Kelly Schoenherr, 40 Karis Lysne, 43

Women 45 - 49 18 24 39 40 66 89 101 128 139 149

Theresa Sakry, 46 Joanna Cheyka, 46 Jennifer Sullivan, 46 Kathleen Mulrooney, 47 Jennifer Medernach, 49 Gail Gruebling, 46 Shawna Hasser, 45 Stephanie Mayer, 46 Kristi Erickson, 49 Julie Cash, 49

Women 50 - 54 52 57 64 90 155 160 162 179 188 196

Heather Whitesell, 53 Robin Paurus, 52 Laura McCarthy, 50 Peggy Frederickson, 52 Heidi Sachs, 52 Anne Morehouse, 52 Claire Olson, 52 Sherri Stewart, 51 Lisa Witt, 51 Gina Murphy, 52

Women 55 - 59 38 78

Patricia Langum, 56 Peggy Becker, 55

MARCH/APRIL 2017

20:25 24:46 26:34 39:44 42:01 46:22 21:21 26:18 30:50 34:27 31:56 33:41 33:58 28:55 30:31 34:58 35:34 19:17 19:56 20:20 20:28 21:30 21:32 21:36 21:58 22:01 22:21 20:09 20:14 21:37 22:04 22:33 22:56 23:04 23:28 23:32 23:39 19:22 19:43 20:46 21:23 22:22 22:55 23:28 23:37 23:47 24:02 21:55 22:23 23:12 23:13 24:17 25:01 25:39 26:21 26:47 26:59 23:44 23:58 24:16 25:03 27:05 27:14 27:15 27:35 27:47 27:52 23:10 24:37

Kristina Makousky of Brooklyn Center is pictured here during the Valentine’s Day 5K in Minneapolis on Feb. 11. Photo courtesy of Wayne Kryduba 93 127 137 169 174 183 185 203

Mary Johansen, 59 Sheryl Weber-Paxton, 58 Mary Maas, 58 Susan Path, 55 Patti Sullivan, 58 Susan Miller, 57 Terri Nelson, 58 Beth Karlson, 55

Women 60 - 64 146 210 288 375 408 495 537 600 612

Joan Schafer, 62 Nancy Olson, 60 Barbara Matthees, 64 Sue Leaf, 63 Cathy Burrell, 61 Linda Williams, 60 Michelle Wagner, 60 Susan McGarthwaite, 61 Melody Ruzicka, 60

25:09 26:20 26:40 27:26 27:28 27:43 27:45 28:02 26:57 28:14 29:46 30:54 31:12 32:26 33:10 33:56 34:06

650 Janet Bazzachini, 62

Women 65 - 69 117 542 785 882 985 1040 1060 1131 1165 1176

Gloria Jansen, 69 Vickie Reisnouer, 69 Debra Armstrong, 65 Rebecca Hamilton, 65 Geri Fisher, 68 Suzanne Greenawalt, 65 Sally Nyhus, 67 Jan Daker, 69 Carol Barnhart, 65 Kirin Loomis, 68

Renee Korczak, PhD, RD, LD Consultant Dietitian www.premierdietitian.com 201-390-0344

34:39 26:09 33:15 36:52 38:46 41:08 43:02 43:53 48:20 51:31 52:16

SPR NG SHOE REVIEW 2017

MOTION STABILIZING—3 | NEUTRAL—4 | PERFORMANCE—5

“The times they are a changin’,” wrote Bob Dylan more than 50 years ago, and that has certainly been the case in the running shoe industry over the past season. Emerging brands have seen some successes, there have been many new shoe launches (as with the most active past seasons, about 35% of this spring’s offerings are new), and changes in materials and construction methods have left their mark on the industry. Today may be the calm before the storm, as 2017 exhibits the hallmarks of significant transition. Much of the anticipation centers on the jump from standard manufacturing to automated processes. This could mean that we’ll be seeing shoes that are customized, quickly delivered, and possibly even made right around the corner from your house. Over the past few seasons we’ve seen new or improved manufacturing techniques and materials for uppers: engineered meshes, full-knit uppers, laminates, and membranes. Every shoe in this Review features one or more of these advances. And at the heart of midsole innovation is the thermoplastic elastomer, also known as TPE. These midsoles vary by ingredients, much like cookie dough recipes. Here, it’s the spongy foam that just may be the secret ingredient that makes a shoe a delight to run in. Brands look for their own special recipes and ingredients, and you are the beneficiary as these blends are all more protective, durable, and responsive than ever. As in much of life, education is your best bet for finding your perfect shoes. Your local running specialty store can capably assist you in this process because they know running and they know shoes. Use our reviews as a starting point. With their assistance and your own good judgment, we’re confident you’ll find success in your shoe search. —Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

MARCH/APRIL 2017

FORTIUS Media Group, LLC Partners American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/

2017 Spring Shoe Review

Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/publications/club-running Coaching Athletics www.coachingathleticsq.com

Welcome to our first Shoe Review for 2017! Even after all these years, the smell of running shoes straight from the box is still exciting for me. My first pair of real running shoes was Onitsuka Tiger Cortez. I purchased them—well, my mom, Marilu purchased them—for $36. She waited a few days to tell my dear father, as we had never spent more than $5 on a pair of running shoes in my first few years of running.

Colorado Runner www.coloradorunnermag.com Florida Running & Triathlon www.flrunning.com Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com

My white Kmart tennis shoes would be nearly pink from the blood blisters I would develop getting them “broken in.” Hard to believe, but in that era blisters were a rite of passage.

Latinos Corriendo www.latinoscorriendo.com

In today’s performance running world, our RN footwear guru, Cregg Weinmann, assures me that shoes are much better now than then. And I concur.

New England Exchange Zone www.usatfne.org

The key is to find the right pair of shoes for you. Don’t be swayed by social media hype or some blogger who’s paid to write about the shoes. At the Running Network, we review product from more than 40 brands, and about a dozen support our efforts through advertising in our various media platforms. If you see a shoe recommended here, rest assured that Cregg and his tireless wear testers have tried the shoe and taken it through at least 100 miles. All shoes submitted for our testing get the same treatment, whether or not the companies advertise with us. It’s a point of pride that we keep those two undertakings separate from one another. We’re in the process of putting all our content online: on social media and on mobile media as well. We appreciate your patience and support as we work our way through this process. And as always, a special thanks to our fearless team of Kristen Cerer (designer), Marg Sumner (proofreader), Cregg Weinmann (reviewer), and Christine Johnson (project coordinator and editor)—the team that has worked together on our Reviews for more than 15 years. Remember to purchase your running gear from a real live running store. Thanks for your support!

Missouri Runner & Triathlete www.morunandtri.com Outdoors NW www.outdoorsnw.com Out There Monthly www.outtheremonthly.com Race Packet DC www.racepacket.com RunMinnesota www.runmdra.org Running Journal, Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.ePodismo.com (Italy) www.ePodismo.com/USA www.HalfMarathon.net www.MarathonGuide.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunningProductReviews.com www.SlowTwitch.com www.USTFCCA.org www.WomenTalkSports.com

Larry Eder Publishing Director FORTIUS Media Group, LLC

www.WorldWideRunning.com

Saucony Freedom ISO

Nike Air Zoom Elite 9

NEW SHOE

RENOVATION

Spring 2017

Project Coordinator/Editor: Christine Johnson, Holding Space LLC Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services, LLC Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@ gmail.com Ad Manager: Adam Johnson-Eder, 608.556.9164, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust, Esq. This 2017 Spring Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

ASICS Gel-DS Trainer 22

New Balance Fresh Foam Zante v3

adidas Supernova Boost

Motion Stabilizing

Performance

Neutral

Spring 2017

2017 Spring Shoe Review — 2 — FORTIUS Media Group, LLC

MARCH/APRIL 2017

Copyright © 2017 by FORTIUS Media Group, LLC. All Rights Reserved. No part of this publication may be stored, copied, or reprinted without prior written permission of FORTIUS Media Group, LLC. FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

MOTION STABILIZING 361º Sensation 2

120

Experience is an asset, and it’s helped the team at 361˚ make considerable progress in this Round 2 update. The upper trades the traditional overlays of Round 1 for lighter weight and welded support. The forefoot offers good toe room and light support with its own welded overlays. The midfoot has a lightweight saddle that segues into a thicker layer in the rear-quarter and onto a thermoplastic external heel counter that’s stitched for added support. The lace throat is articulated, which adds some give to the laces, and the top half has heavier welded overlays to anchor the laces. The midsole retains its two-layer system: a Qu!kfoam layer that’s been completely retooled (though retaining its responsive characteristics) and the lightly touched lower layer of EVA with a small medial post through the arch. With its good stability and cushioning, the ride continues to impress. The outersole is essentially unchanged: blown rubber in the forefoot and durable carbon rubber in the heel, with plenty of segmentation for good articulation. Put it all together, and the Sensation 2 is a solid performer.

“Fits well, especially across the toes, with good flex. Nicely cushioned—bouncy even—and a good, stable base.”

The Gel-DS Trainer has been one of ASICS’ most versatile shoes, thanks to its light weight and good stability. Round 22 (I know, right?) incorporates the new Flyte Foam, making a light shoe even lighter, while preserving its stability and cushioning. The upper has a new, closed stretch mesh, with minimal, welded overlays. The thermoplastic Heel-Clutch support offers a snug fit, without adding much weight. The midsole is dual-density Flyte Foam, though the second density of medial foam is less noticeable than on previous versions. The outersole features AHAR carbon rubber in the heel, articulated for a smooth touchdown, and a new forefoot configuration of DuoSole/DuraSponge to improve both the grip and the cushioning, characteristics that go back to the beginning of the DS-Trainer franchise. The combination of good stability, responsive ride, and design execution earned it our award for Best Shoe in the Motion Stabilizing category.

“Super versatile. So light, smooth, and comfortable. I love running in this shoe!”

The Ravenna straddles the worlds of cushioning and stability so beautifully that it has fans from both parties. Round 8 picks up where Round 7 left off—and then pushes the envelope. The upper is a similar semi-open, criss-crossed mesh without the forefoot welded overlays. The shoe extends the traditional stitched overlay at the toe, which allows for more toe room, while welded overlays create a full rand at the base. This saddle features a sturdier fabrication, maintaining the ghilly lace loops over the midfoot. The DNA foam has been subtly reshaped to streamline the midsole, though it doesn’t noticeably alter the ride. This round’s tooling assists flexing and directing the foot’s path, guiding the foot throughout the gait. The outersole and midsole grooving in the forefoot have more noticeable lateral flex grooves that provide more flexibility without sacrificing stability. Runners in search of cushioning and stability will definitely find it here—as fans of the Ravenna know.

“Great fit, secure and [with] room for my toes. The ride is about as good as it gets in both support and cushion.”

The Transcend is Brooks’ top-of-the-line Motion Stabilizing shoe. Round 4 is a catch-yourbreath round: some material improvements, but nothing earth-shattering. The majority of improvements are in the upper, beginning with the 3D-printed overlay supports that run along the surface in a linear pattern. At the toe, the upper is secured by a traditionally stitched toecap; at the heel, the foam-and-molded-thermoplastic counter adds some pizzazz. The lace throat is molded as well, securing the laces and the midfoot together. The midsole is Super DNA, just as before, with a long-lasting, springy ride, and the Guiderails still flare up from the midsole to discourage side-to-side motion. The outersole is heavily grooved to add flexibility, with directional grooves in the outersole to guide the foot forward. The Transcend is the epitome of Brooks’ combination of stable cushioning so if that’s your holy grail, give it a look.

“Plush feel. Stable, protective, and durable.”

The new Arahi takes a different approach to design; the result is a successful blend of light weight and ultra stability, which is Hoka’s most stable lightweight shoe yet. The upper is a thin, closed stretch mesh supported by 3D-printed overlays with fused overlays in the highstress areas. The upper’s support and flexibility are excellent, hugging the foot comfortably and securing it over the sole unit. The midsole features the typical Hoka setup with its oversized foam—a measured 32mm-stack height—for cushioning. Its more significant feature is the J-Frame, a second-density foam in the shape of a J, designed to shore up the shoe’s medial side and stabilize the heel by encircling its perimeter with a firmer layer. The outersole is primarily toughened foam with a skeletal arrangement of rubber spread between the forefoot and the heel. The smooth ride, good stability, and comfortable fit make the Arahi a great choice for recovery and high-mileage running.

“Snug in the heel with a stretchy feel and roomy in the forefoot. Light, stable, and well-cushioned. Great to run in.”

Updates the Sensation Sizes: Men 6–13,14; Women 5–12 Weight: Men 12.2 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to moderate pronation

ASICS Gel-DS Trainer 22

Motion Stabilizing Spring 2017

120

Updates the Gel-DS Trainer 21 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 8.9 oz. (size 11); Women 7.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild pronation

Brooks Ravenna 8

120

Updates the Ravenna 7 Sizes: Men 7–13,14,15 (D,2E); Women 5–12 (B,D) Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild pronation

Brooks Transcend 4

160

Updates the Transcend 3 Sizes: Men 7–13,14,15 (D,2E); Women 5–12 (B,D) Weight: Men 11.9 oz. (size 11); Women 9.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate pronation

HOKA ONE ONE Arahi

130

New Shoe Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.5 oz. (size 11); Women 8.6 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with mild to moderate pronation

2017 Spring Shoe Review — 3 — FORTIUS Media Group, LLC

MARCH/APRIL 2017

NEUTR AL adidas Supernova Boost

Neutral Spring 2017

130

This update to the Supernova Glide Boost moves the franchise forward to the next generation. This near-complete overhaul adopts features from the entire Boost range. The upper is an engineered bi-layer mesh with stiffer support provided by internally welded layers at the toe. The midfoot has a saddle created by the logo stripes, as before, adjusted to better conform and support. An external, split heel counter effectively supports the heel, and a flared heel tab (both migrated from the UltraBoost) keep tension off the Achilles tendon. Smooth interior linings improve comfort. The midsole features a new geometry that’s better cushioned in the heel and has a smaller, more effective EVA frame in the forefoot. The outersole is the Continental rubber compound that’s successfully used across the Boost line, though here it has a wider profile to make it more stable and durable. The result is a smooth-riding, high-mileage cruiser that’s protective and responsive. The ride, durability, and value earned the Supernova our Best Shoe award in the Neutral shoe category.

“Great cushy ride, but much springier than expected. The fit was smooth, roomy, and really good, for tons of my mileage.”

Altra debuted with the Instinct (and the women’s Intuition) and receives an attentive update to its successful design. The upper is completely new, with an engineered mesh that adjusts well to the foot. The lining is smooth, offering support while snugging up comfortably. The footbed has a cushy feel, thanks to the polyurethane insole and EVA Strobel board—not entirely unique, but effective for comfort. The midsole is full-length EVA with a top layer of Altra’s A-Bound foam, and its zero-drop geometry lowers the foot’s position to a neutral plane from heel to toe. The well-segmented outersole offers a good degree of flexibility. The tough full-rubber compound—FootPod in Altra’s parlance—offers a reliable grip, and its fullcontact design adds stability. This update retains the heritage it began with and advances the performance it has always delivered.

“Consistent comfort, fit, and ride. Room for my toes and feels good on the foot. Cushy, and just enough of it.”

For many Hoka fans, the Bondi is the definition of maximum cushioning so getting its update right was crucial. Fortunately for all involved, our testers found that Round 5 got it right. The upper is closed mesh with 3D-printed overlays, putting Hoka’s bold graphics on full display. The fit is spare with the thin material, but plush enough where it counts most—in the ankle collar and tongue. The midsole is the Max, Hoka’s cushiest stack height, and it has a smooth ride, which feels firmer than you’d expect, but is as protective as you’ll need. The outersole is thin rubber, well-articulated in the forefoot, toughened foam in the midfoot, and well-placed carbon rubber in the heel. While the Bondi is designed for protection, its geometry, fit, and features make it a first-rate running shoe equipped for your high-mileage needs.

“High-mileage training shoe with a lot of cushion. The upper is slightly stretchy and very comfy. If you like road feel, these won’t be your go-to shoes, but they were great for my long runs.”

The Waverider introduced runners to Mizuno’s Wave plate technology, and 19 updates later it has legions of fans who depend on its unique ride. The good news about Round 20 is that all is well, and the Waverider’s tradition lives up to expectations. The upper features a new engineered mesh, with traditional overlays at the lace throat and, significantly, at the toe cap where the upper rides comfortably above the toes. The Runbird logo and internal band combine to support the midfoot, and a sturdy counter anchors the heel. While the midsole features new tooling that gives a deceptively low-profile look to the shoe, the underfoot feel is substantial enough to stand up to daily mileage, thanks in part to the U4ic Strobel board and resilient polyurethane insole. The Wave plate has been tweaked (the shank features new molding to stiffen it a little), while the rebound remains firm, but springy. The outersole is functionally the same—even with the new molding in the lugs that provides more surface to meet the road—but feels much the same as in Round 19. The result is a reliable daily trainer that can handle the mileage.

“Good daily running shoe. Good cushioning and fit. Plenty of shoe for long runs. They were what I needed: comfortable, with good flex and cushion.”

The 1080 is that rare combination: both a workhorse and a showpiece of New Balance’s running line, thus last season’s successful merger of Fresh Foam and New Balance’s best Neutral shoe offers no surprises. The upper features some subtle changes: The engineered mesh now extends from toe to heel, and the ankle collar gets some love, allowing better conformity to the foot. Minor tweaks to the rear of the saddle also smooth the rearfoot fit by extending the overlay into the heel counter. The ankle lining goes from smooth to smoother, for those with sensitive feet. The Fresh Foam receives some attention as the cells in the foam’s surface have been slightly reworked, and new shaping improves the ride. The EVA Strobel board construction and the cushy polyurethane sockliner remain unchanged. The outersole continues the full-length hexagonal-shaped rubber compound. Reshaped lugs and flex grooves improve the grip and durability slightly and conform better through the gait. The adage Don’t Mess with Success has been closely followed here, and fans as well as those looking for durable cushioned comfort are the beneficiaries.

“Fit really well, plush and smooth. Cushioned and protective. This is what I look for in a high-mileage shoe.”

Updates the Supernova Glide Boost Sizes: Men 6.5–13,14,15; Women 5–11,12 Weight: Men 11.7 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Altra Instinct 4.0

111

Updates the Instinct 3.5 Sizes: Men 7,8–13,14,15; Women 5.5–11,12 Weight: Men 10.4 oz. (size 11); Women 8.3 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to very mild pronation

HOKA ONE ONE Bondi 5

150

Updates the Bondi 4 Sizes: Men: 7–13,14,15; Women: 5–11 Weight: Men 11.5 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Mizuno Waverider 20

120

Updates the Waverider 19 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.3 oz. (size 11); Women 8.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to mild overpronation

New Balance Fresh Foam 1080 v7

150

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Updates the Fresh Foam 1080 v6 Sizes: Men 7–13,14,15,16 (B,D,2E,4E); Women 5–11,12 (2A,B,D,2E) Weight: Men 11.5 oz. (size 11); Women 9.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

NEUTRAL Nike Air Zoom Vomero 12

140

The Zoom Vomero was introduced as a deluxe cushioned, neutral, high-mileage shoe. Round 12 keeps this focus front and center. The upper is much like Round 11: engineered mesh with support from welded internal layers. The midfoot has a row of webbing straps connected by Flywire to add support and lacing options to the lace throat. The gusseted tongue keeps the foot comfortably in place. The reshaped midsole eliminates the heel crashpad, and a new longitudinal groove around the perimeter in the lower half directs the deflection of the sole. A firm outer shell encases a softer inner foam layer that surrounds the heel and forefoot Zoom Air units. The outersole features rounded pods, arranged like a two-lane road extending on the lateral perimeter around to the arch. The medial forefoot is similarly composed, but with three sections of pods separated by flex grooves. The combination of heel and forefoot pods offers both extra cushion and grip. The result? A deluxe cushioned, neutral, high-mileage shoe.

“Great cushion, really pampers the foot. Fits really well.”

The Salming line has expanded with each season, as it steadily establishes its presence in the U.S. market. The enRoute is a high-mileage training shoe, one of three or four of its models that straddle the Neutral/Performance categories, depending on the criteria used. The upper features a dual-layer mesh, sandwiching synthetic leather straps that extend around the foot at the eyelets to secure the fit. The midsole is a healthy chunk of injection-molded EVA, a compound they named Recoil. The resilient ride offers plenty of protection from the road. The outersole is tried-and-true carbon rubber in the heel, with a blown rubber forefoot, a reliable combination that’s done well. The execution, materials, and performance place the enRoute on par with shoes in its price range and above. For those looking for a responsive ride and good flexion, it’s more than capable of meeting your training needs.

“Snugged the foot comfortably with a near-perfect fit. Responsive ride, almost didn’t notice I was wearing shoes, almost.”

The new Noosa FF joins the ASICS lineup as a performance trainer with a speedy feel, and the shoe’s triathlon roots point to its purpose. The upper is both snug-fitting and beefy enough for serious training. Welded overlays support the forefoot, and there’s plenty of toeroom. The rearfoot is anchored by a stiff heel counter, paired with a soft lining. The mesh breathes well, flexing effectively with the foot. The midsole is Flyte Foam, a durable compound that derives its responsive ride from the fibrous strands throughout the foam that flex and contract through the gait. The outersole is a tough carbon rubber compound in the heel and around the perimeter of the forefoot, while the center of the forefoot has a layer of blown rubber to soften the toe-off. The Noosa’s execution and performance will impress, especially if ASICS has been a go-to brand for you.

“Light and great-fitting. It had a good distance range for me, including longer races and tempo runs.”

Updates the Air Zoom Vomero 11 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 11.8 oz. (size 11); Women 8.4 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Salming enRoute

155

New Shoe Sizes: Men 7–13,14; Women 5.5–10.5 Weight: Men 10.1 oz. (size 11); Women 8.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics Recommended for: low- to medium-arched feet with neutral biomechanics to excessive pronation

PERFORMANCE ASICS Gel-Noosa FF

140

New Shoe Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 9.6 oz. (size 11); Women 7.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

New Balance Fresh Foam Zante v3

Performance Spring 2017

100

Thanks to its performance and fit, the Zante has amassed a considerable following. The upper fit has been refined with each update, but this season’s is the best yet in adapting to its curvy last. The engineered mesh may be responsible for some of the feel as it holds the foot more supportively. The saddle is thoroughly dialed in, extending into the heel counter for great support. The ankle collar foam package contours well, securing it into a softly lined heel. The midsole is low-profile Fresh Foam, featuring new sculpting of the cells, which provide improved deflection in the midfoot as well as a smoother ride. The outersole features a similar tread pattern, though it’s been updated. The lugs have been rotated 45 degrees for better grip, and some have been resized to flex better as the foot passes over them. The numerous minor refinements have taken a really good shoe to the next level, all while maintaining the really good price. And that’s why the Zante 3 has earned our award for Best Shoe in the Performance category.

“The fit was good, [it’s] now even better. Wellcushioned, fast, and fun to run in.”

The Zoom Elite has undergone a “right-sizing”—an effective weight-loss makeover—for a featherweight shoe designed for protection. The upper is a thin, engineered Flymesh with minimal welded supports at the heel, toe, and lace throat. The lacing is supported by thin internal Flywire strands that offer multiple lacing options as well as supporting the midfoot if left as is. The midsole is sculpted Cushion LT, with a new geometry that lowers the ramp angle for better efficiency. A Zoom Air bag is bottom-loaded into the forefoot to cushion the landing with a less noticeable feeling against the foot. The outersole is a thin layer of tough rubber, arranged in a series of pentagons throughout: concave in the rear foot, flat in the midfoot, convex in the forefoot. To save weight and improve flexion, the foam is exposed through small openings in the outer sole in the forefoot, medial midfoot, and the center of the heel. The result is a shoe that’s tough enough for regular training, a go-to shoe for tempo runs, and even good for the long racing duties. The design, features, and performance earned the Zoom Elite 9 our award for Best Renovation.

“Wow! This is a ‘Go Fast’ shoe, but with enough foam underfoot and a secure-but-barely-there feel.”

Updates the Fresh Foam Zante v2 Sizes: Men 7–13,14,15,16 (D,2E); Women 5–11,12 (B,D) Weight: Men 9.2 oz. (size 11); Women 7.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Nike Air Zoom Elite 9

RENOVATION Spring 2017

120

Updates the Air Zoom Elite 8 Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 8.8 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

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PERFORMANCE On Cloudflow

140

The new Cloudflow is almost racer-light and its performance purpose is apparent in your first steps. The upper is engineered mesh in the vamp, pieced to a stiffer, closed mesh in the heel and supported by welded external overlays throughout. The lining of the forefoot and heel are smooth against the foot, the gusseted tongue is thin and conforming—aided by the asymmetrical lacing—and well-ventilated via the mesh. The midsole is a thin layer of Zero Gravity EVA foam molded into the Clouds, On Running’s unique cushioning system, all lasted to the Speed Board, which adds snap to the ride. The outersole is thin carbon rubber on the heel Clouds and textured rubber on the forefoot Clouds, with exposed Clouds in the midfoot. The Cloudflow is the lightest training shoe in its line and its performance is first-rate. The attention to detail really pays off.

“Toe to heel, the shoes simply fit great. [I’m a] big fan of the tongue and the collar padding. Nice lightweight trainer that provides great cushioning.”

The Freedom ISO is the first new shoe since Saucony’s EverRun midsole foam began transforming the brand’s running line. The upper is a uniform stretch mesh with the latest version of the ISO fit lacing system, which adjusts the fit with the foot while it moves. With its integrated design, the lacing doesn’t require a cage around the midfoot, so the feel is softer and smoother. The midsole is full-length EverRun foam, the first of the Saucony shoes to introduce it, and the ride has an almost bouncy feel to it. The outersole is full-length Crystal rubber, which gives an interesting appearance to the bottom of the shoe since the midsole is visible through the sole. Its durability has been greatly improved since it debuted a generation ago and is now on a par with carbon rubber. The sole’s texture is versatile enough to handle the roads, with a bit of bite for the occasional off-road portions or dirt roads you might encounter. The fit, ride, and overall performance of the Freedom earned it our award for Best New Shoe.

“Put these on and the fit disappears on your foot. You feel the cushy midsole that is great, even after a marathon. That’s a good shoe.”

When the Kinvara was introduced in 2010, it revolutionized the category because it was the most reasonable running choice in a sea of minimalist slipper-like shoes—and at a reasonable price. Eight versions later, it’s still an excellent choice because it has kept to its purpose: performance. The upper is engineered mesh, with an effective midfoot support strap (formerly called ProLock), which was the inspiration for the ISO fit system now used in Saucony’s top-end shoes. The midsole features the second round of EverRun over a soft injected, molded foam—EVA+—for a great ride. The outersole is a minimal, thin, tough rubber in the highest wear portions: heel, toe, and the ziggy path the typical foot follows from heel to toe. The EVA+ is a mixture of EVA plus rubber and is tough enough to manage both your cushioning and durability needs. If the Kinvara has been your shoe, you’ll still like these; if you’re looking for a light, sleek, and fast shoe, give the Kinvara a try.

“Each version of the Kinvara has worked well for me. This update fits securely and has a great ride.”

To run a fast marathon, you need a good tempo shoe. The GOmeb Razor is Meb Keflezighi’s tempo shoe, and for good reason. The upper is GoKnit, Skechers’ onepiece knitted construction, with a smooth and conforming feel and welded overlays that offer good support. Thin, dense foam with smooth linings in the ankle collar and tongue give the fit added comfort. While on the minimal side, the 5GEN midsole provides a responsive and well-cushioned ride, in part because of the thin laminate that encapsulates the heel and midfoot. The heel-to-toe offset of 18mm (heel)/14mm (midfoot) of stack height offers plenty of protection, even handling our testers’ midrange training runs with ease. The outersole, which is a thin layer of carbon rubber co-molded to the midsole (with some exposed midsole areas), adds to the grip and sufficiently manages abrasion. The long and short of matter? Whether you use it for faster workouts, races, or tempo runs, the GOmeb Razor will not disappoint.

“Fit great with a snug heel and roomy toebox. The firm heel and springy toes make it feel fast.”

The GOrun’s performance validated Skechers’ performance as a “real” running shoe brand. Round 5 continues the momentum with an exclamation point. The upper is GoKnit, a circular knit one-piece design that breathes well, flexes well, and conforms well. Minimal structure is provided by internal welded layers that keep the fabric above the toes. While this tongue isn’t gusseted, it has a similar feel because two stretchy straps over the tongue keep the lace throat tight and support the fit. The construction includes a memory foam Strobel board, which elevates the shoe’s comfort. The midsole shares its tooling with the Razor, though without the laminated outer layer so the ride is more cushy than responsive. That said, it doesn’t bottom out and was comfortable for the miles we put it through. The minimal Parametric Web outersole is thin and light without being flimsy. The versatility of the GOrun 5 makes it a valuable tool for your faster running success.

“The fit, durability, and weight were great! I was impressed with the cushion offered in a pair of shoes that weighed so little, but for higher mileage I’d prefer something with a bit more support.”

New Shoe Sizes: Men 7–13,14; Women 5–11 Weight: Men 8.9 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Saucony Freedom ISO

NEW SHOE Spring 2017

160

New Shoe Sizes: Men 7–13,14,15; Women 5–12 Weight: Men 10.2 oz. (size 11); Women 7.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

Saucony Kinvara 8

110

Updates the Kinvara 7 Sizes: Men 5–12,13,14; Women 6–11 Weight: Men 8.7 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, TPU Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Skechers GOmeb Razor

110

New Shoe Sizes: Men 7–13,14; Women 6–11 Weight: Men 8.7 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, memory foam Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Skechers GOrun 5

105

2017 Spring Shoe Review — 6 — FORTIUS Media Group, LLC

MARCH/APRIL 2017

Updates the GOrun 4 Sizes: Men 7–13,14; Women 5–10,11 Weight: Men 8.8 oz. (size 11); Women 7.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, memory foam Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

WOMEN’S training camp WEDNESDAYS

April 5 – May 24

EDINA COMMUNITY CENTER Are you a non-runner who would like to run 30 minutes a day? A beginning runner who would like to become faster and stronger? An experienced runner who would like to compete at a higher level? This class is for you. With four coaches, we can handle every level of fitness. Join us for 8 weeks of fun, inspiration and camaraderie as we train you to become the best runner you can be! MDRA membership with class registration. Class meets Wednesday evenings through April and May.

8 Sessions – $75 Edina Community Center 5701 Normandale Road Edina MN First class April 5th at 6:00 p.m. For questions contact okbenhardus@msn.com

MARCH/APRIL 2017

the

"SPRING has SPRUNG RUN"

SATURDAY, APRIL 22, 2017 | DULUTH, MN Register now at GrandmasMarathon.com ALL NET PROCEEDS BENEFIT THE YOUNG ATHLETES FOUNDATION

THREE GREAT RACES.

MARCH/APRIL 2017 32 ONE EASY REGISTRATION.

SATURDAY, MARCH 18, 2017 HERMANTOWN, MN

SATURDAY, APRIL 22, 2017

THURSDAY, JULY 13, 2017

DULUTH, MN

PARK POINT â&#x20AC;&#x201C; DULUTH, MN

RunMinnesota Magazine March/April 2017

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