RunMinnesota Magazine Summer 2018 by Run Minnesota

SUMMER 2018

www.runmdra.org

\\ Mishaps, mistakes and adventures \\ Where should you spend your running dollar? \\ Get to know the KwePack \\ $2.95

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

SUMMER 2018

Long Runs are More Fun with Friends

Long runs can feel endless when you’re running alone. But time (and miles) fly by when you’re having fun with us!

Whether you’re training for a full marathon, a half, another race distance …or you just love to run, come join us! We have runners in every pace and every distance. We provide customized training plans for all members! SUMMER 2018

July/August Weekend Locations Sunday All Saturday

June 30 July 7 July 14 July 21 July 28 Aug 4 Aug 11 Aug 18 Aug 25

Lebanon Hills Hyland Hills French Regional Park Lebanon Hills Murphy Hannehan Park Hyland Hills Afton State Park Lebanon Hills Hyland Hills

July 1 July 8 July 15 July 22 July 29 Aug 5 Aug 12 Aug 19 Aug 26

Theo Wirth Longfellow/River Road Lake Nokomis Depot Carver Park Minnehaha Falls Lake Calhoun Minntonka LRT MN River Bluffs LRT

All weekend runs start at 7:30 am. For exact meeting locations, plus our weekday run locations and times, go to northstarrunning.com. Email us at runners@northstarrunning.com with questions!

MDRA TRAIL RUNNING PROGRAM

Interested in trail running but don’t know where to start?

Join MDRA’s Trail Running Class! Let coach Kelly Tabara teach you the in’s and out’s of running off road. Featuring weekly guest trail leaders and speakers. This class is targeting the In Yan Teopa 10 Mile Trail Run in Frontenac State Park on Sept. 22 but is suitable for any fall trail race. No experience necessary for participants to join the class. Come learn about Trail Running – Shoes, Gear, Races and Trail Locations. Group runs on Wednesdays 3-7 miles.

ONLINE REGISTRATION AND DETAILS AT RUNMDRA.ORG

8 Week Session $75 for MDRA Members $100 for non members (includes a 1 year membership) Wednesdays, August 1– September 19 at 6 p.m. First Group Run at Lebanon Hills Lake Jensen Trail Head

SUMMER 2018

THIS ISSUE President’s Letter

Running Briefs News and Notes

Fuel

One man’s story with food

Stories

More running mishaps to share

Safety Tips Stress and recovery Nutrition

Consider smoothies to recover

Meet the KwePack

This spiritual team is life-saving

Club profile

Twin Cities Track Club profiled

Minutes Results

11 12 13 14 15 16 21 25 28

Four young runners take off at the start of the annual MDRA mudball race earlier this year. Photo by Wayne Kryduba

GEAR

Where should you spend your running dollar?

ON THE COVER Runners prepare for the start of the Get in Gear run in Minneapolis this April. Photo by Wayne Kryduba

SUMMER 2018

See your story here RunMinnesota is looking for writers. If you have a story idea you’d like to pursue, or if you are a writer in need of an idea, please let us know. Email MDRA operations manager Sarah Ahlers McInerney at runminnesota@ gmail.com to learn more about this fun opportunity.

FROM THE PRESIDENT DAVE MAREK

ello runners,

I hope this letter finds you well and running better than ever. We have another great issue of RunMinnesota for you and I hope you take the time to read it from cover to cover. I personally enjoyed Nathan Campeau’s article “Where Should I Spend My Running Dollar?” Very well written and researched. There is also a wonderful article about KwePack runners, some important safety reminders, a couple food articles and much more to round out this quarter’s magazine. Thank you to all our authors. In the past I’ve often written about how running is a sport that can be enjoyed as an individual or with a group for people of all ages and paces. No matter if your goal is to just finish a race, win an age group award or use running to get in shape you will likely find others who share your goal. My personal experience has been mainly with adult runners as I picked up the running bug later in life myself. However, this spring I was privileged to get an up close look at some of the younger generation getting their first introduction to running and racing. First, some background. My youngest daughter loves swimming and has been at it for years. I always thought she would be a good runner as she has run a few 5K’s with me but had never kept at it on a consistent basis and I never pushed her. She had on occasion told me she might try track once she got to high school (she just finished her freshman year) and lo and behold one night back in March she informed me that she was going to give it a try. Now, it didn’t hurt that five or six of her swimming buddies decided to go out for track as well but that’s another story. It brought me a lot of happiness over the course of this spring to watch them run and compete. (And by “spring” I mean late winter and early summer as we didn’t really have spring but that’s another letter altogether). Now they weren’t the fastest runners out there but they gave it their all. They set goals, worked hard and were quite serious about improving. And improve they did with some of their best races at the big meets at the end of the season. Almost better than that, they thoroughly enjoyed the social aspect of training runs, pasta dinners before meets and cheering each other on in races. There were constant smiles and I believe they are hooked and will be back for more. I would be remiss if I didn’t mention that I was also struck by how the “older”, more experienced runners on the team welcomed and helped the new-to-the-sport younger runners. From practice to the how’s and why’s and what’s of track meets, there was tremendous leadership exhibited. It was clear to me that there are a lot of really good kids out there in this world. Then one day it dawned on me that some of the things I was watching with these kids on this team were some of the same things I see in adult running groups like our marathon training classes and Saturday Polar Bear runs and at our MDRA races. The joy of running with a group of friends, the support that those groups offer one another, the pursuit of goals whether big or small and the non-running social components aren’t limited to the young or not so young. It is truly a testament to this wonderful sport that this is clearly a lifetime activity that we can all enjoy and appreciate. Whether you choose to run with a group or alone, keep it up and remember to have fun! Now on to some MDRA business. The Board of Directors is very grateful to have a wonderful treasurer the past couple of years in Nathan Klema. Unfortunately, Nathan will be leaving us shortly and we are looking for someone to step up and fill his shoes. This is the one

Nick Ross of Minneapolis won the 2018 MDRA Lake Johanna 4-miler. He had a time of 21:17. Photo by Chad Richardson

position on the board that we would like some related experience whether in finance or accounting. If you or anyone you know may be interested please contact Sarah at mdrasarah@gmail.com. The Board is also pleased to announce our second annual Community Giving Grant was awarded in May to the Twin Cities Track Club Foundation. They will use the $500 grant to help put on the TCTC Kids City Cross Country League this summer. A wonderful venture that will help foster and develop interest in running and it aligns perfectly with one of MDRA’s stated goals of promoting participation in running. Especially with our youth! Congratulations TCTC Foundation. As always, I thank you for being a member of the MDRA. And if you are reading this and aren’t a member please check out our website at runmdra.org and get yourself signed up.

Dave Marek President, MDRA Board of Directors

SUMMER 2018

CONTRIBUTORS TIM CHRISTMAN

IM Christman is a chef by trade and an active runner, who

has 15 completed marathons. He currently sells butter and dairy products for a small local creamery in central Minnesota, and caters on the side, specializing in weddings, funerals and other special events. “Feed you, marry you, and bury you” would be on the side of his bucket-list food truck.

CREDITS Editor: Sarah Ahlers McInerney

Senior Editor: Gloria Jansen

Art Director: Chad Richardson

Advertising Coordinator/Sales: Sarah Ahlers McInerney

Photographer:

NATE LECKBAND

ate Leckband has been running off and on since his

junior year of high school in 2000 and has been hooked ever since running the Twin Cities Marathon in 2009. He’s raced in distances from the mile to the 50K. He currently works as a teacher and coach and enjoys running with his wife and pushing his son in the jogging stroller. You can read his blog at tchuskerrunning.blogspot.com.

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.

MARK JOHNSON

Wayne Kryduba

Results: Jack Moran

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

MDRA Board Members: Rochelle Christensen, Kathy Larsen, Rick Recker, Sarah Stangl, Wendy Jones, Kelly May, Dennis Barker, David Daubert, Damon Rothstein

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

ark is the owner and founder of Performance Run-

ning Gym in St Louis Park. Mark is a certified personal trainer and a certified USATF Level 1 coach. Mark has run many road marathons and most recently several 100, 50 and 50K trail ultramarathons.

SARAH BARKER

arah Barker runs and writes from her dining room in St.

Paul. She really enjoys the Como Park Relays, and really doesn’t enjoy being photographed.

SUMMER 2018

RunMinnesota magazine is published four 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.

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

MIKE HEROLD In Memoriam

ferent design filled with great stories from our sport in Minnesota. We are excited to continue the tradition of RunMinnesota and hope you enjoy it!

Thank you to Rocksteady Running and Dorothy Marden for their generous contributions to the MDRA Foundation. MDRA Foundation is a 501c3 that was established in 2017. As MDRA’s philanthropic arm it is focused on promoting participation and safety in running. Initiatives include the Community Giving Grant and the Minnesota Elite Athlete Development Program. Help us support local running and make a donation to the MDRA Foundation. Did you know that many companies match donations made by their employees to our organization? Please check with your Human Resources Department to see if your company offers a matching gift program.

MDRA Community Giving Grant The MDRA Foundation is pleased to announce the recipient of the second annual Community Giving Grant. The Twin Cities Track Club youth cross country league will receive $500 to provide ten need based scholarships for 2018. Their vision is in line with one of our stated goals: to promote participation in running. We are very happy to be part of supporting their effort.

MDRA is on Strava! Connect with MDRA Members statewide! Share runs and get motivated while enjoying the camaraderie of the group! See who logged the most time, elevation and mileage for the week! www.strava.com/clubs/runmdra. Mike was a long time MDRA member, participant in numerous marathon training programs and friend to many. He passed away on a run May 26, 2018, while doing what he loved. Mike ran multiple marathons and half marathons including Berlin, Twin Cities, The Whistlestop, Grandma’s, Chicago and three Boston Marathons.

MDRA seeking Treasurer and committee volunteers Make the most of your membership and get involved! We are looking for candidates to be nominated to the position of Treasurer or volunteers for any of MDRA’s Committees - Race, Outreach, Programs, Advocacy and Publications. Contact Sarah at runminnesota@gmail.com for more information.

RunMinnesota goes Quarterly The MDRA board voted to reduce the frequency of publication of RunMinnesota. It’s no secret that the digital age is here. Print publications are becoming a rarity and we are adapting. It’s important for us to maintain a high quality magazine to deliver to our membership and moving to a quarterly schedule will give us a chance to find the best stories from across the Minnesota running community while maintaining our bottom line. Over the next few issues, RunMinnesota will be evolving into a dif-

INTRODUCING the 2018-2019 MDRA Race Directors’ Roundtable Series An opportunity to brainstorm, troubleshoot and celebrate with a small group of other race directors. Enjoy light refreshments and each other’s company while advancing your knowledge and expertise in producing and promoting your race. Come prepared to explore your questions and concerns; to share what works/what doesn’t work; developments in running and race directing; safety; marketing; registration; timing; pricing strategies and more. 10 seats per session - Informal discussion, moderated by MDRA. Free! Visit Runmdra.org for more information and registration.

Track Thursdays with the MDRA – Free! Why should you join us for Track Thursday? Miler to marathoner – interval training is the key to becoming faster at every distance! Workouts are led by certified coach Laurie Goudreault. All paces welcome! We’ll meet at the St. Paul Academy Track, Thursdays, 6:00 p.m. to 7:00 p.m. through August 29. The weekly workouts will be posted by Tuesday night on runmdra.org for the upcoming Thursday night run.

Polar Bear group runs year round It’s an all comers, all paces, year round, weekly group fun run! All paces are welcome. Distances typically range from about three miles to 10 plus. We meet every Saturday at 8 a.m. Check our website for weekly run locations! SUMMER 2018

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

Submissions sought for MDRA’s race calendar

and under, $3 per runner for the relay race, age 17 and under, $5 per runner for the relay race, age 18 and over.

MDRA 15K is Aug. 5 The 37th Annual MDRA 15K (9.3 miles) will be run on Sunday, August 5, 2018, 8:00 a.m. It is one of Minnesota’s few distance certified 15K courses. Run a new distance and set a PR! The MDRA 15K also serves as the USATF Minnesota 15K Championship. This race is at Crosby Farm Park, St. Paul, Minnesota, along one of the more scenic courses in the Twin Cities metro area. $30 Preregistered - USATF and MDRA Members receive a $5.00 discount. For more race information and to register online visit mdra15k.com.

35th Annual MDRA Victory Labor Day Races PR on Minnesota’s fastest 10K course! There is a distance for everyone at this fun, family event. Can’t decide which distance? Run the Double Header! Monday, September 3, 2018, at Webber Park, North Minneapolis. The MDRA 10K begins at 8:00 a.m., Steve Williams Memorial 5K at 9:30 a.m. and the Victory Lap Kids half mile fun run is at 10:20 a.m. Free community picnic to follow! Register at Victoryraces.com.

Jeff Winter City of Lakes Half Marathon! The 37th edition of the Jeff Winter City of Lakes half marathon will be held Sunday, September 9, 2018, 8:00 a.m. at Lake Harriet, Minneapolis. The race is filling fast and the field is limited to 1,500 entrants. Run the scenic parkways around Lake Harriet and Lake Calhoun as part of your fall marathon tune up or make it your fall goal race. Secure your spot in this classic Minnesota half marathon! $55 registration between June 1 and July 31. Register at cityoflakeshalfmarathon.com.

Correction/Additions

The MDRA’s Annual Calendar and log book is sent to over 2,500 members and is available at local running stores throughout Minnesota. It is “THE” reference guide for races and events in Minnesota and the surrounding five state area! Please submit your 2019 race details and a featured photo online at www.runmdra.org/race-calendar/submit-your-race. All calendar submissions are free of charge!

45th year of the MDRA Como Park Cross Country Relays Since 1974, this weekly event in August is one of the best values in running and a fun and challenging workout! All levels of runner are encouraged to compete and have fun. If you don’t have a partner, just show up early and we will find one for you. The event is held at the intersection of Lexington Parkway and Horton Avenue, near Como Park in St. Paul, every Wednesday in August 2018. Kids races start at 6:30 p.m. The two person relay starts at 6:45 p.m. The cost is $.50 for the kids race age 14

SUMMER 2018

A few correction and additions need to be made to the story that appeared in RunMinnesota’s Spring 2018 edition regarding Minnesota’s 100,000-mile runners. Other sub-2:30 marathoners who have run over 100,000 miles are Barney Klecker (2:16 best), and Tim O’Brien (2:25 best). Also, Doug Suker has run faster than the 2:26 listed in the Spring 2018 issue. His fastest time was 2:24. Since the article came out, the author has learned of two more 100,000 milers: Kelly Mortenson, age 46, of St. Paul. He ran 2,970 miles in 2017 and has a lifetime total of 110,968. His marathon PR was 2:19, and he ran in the 2000 Olympic marathon trials. Mike Seaman, age 67, of Minneapolis. 110,789 is his lifetime total as of 12/31/17. His marathon PR was 2:20, and he ran in the 1980 Olympic Marathon trials.

Please support the advertisers who support your magazine! Mankato Marathon Northstar Running Mountain Goat Running Run Stillwater Final Stretch Performance Running Gym Nystrom Publishing Bunker Hills Stampede 5K

FUEL

MY STORY WITH FOOD

It’s true: You can’t out-exercise a bad diet BY TIM CHRISTMAN

like food. My childhood snacks were chocolate covered graham crackers, cream cheese dip with potato chips and the occasional dog biscuit. True story. Food is my friend and I don’t like people telling me who I can and can’t be friends with. That all changed back in February when I read an article written by a young fella named Chad Austin in the Run Minnesota January/February 2018 edition titled, “WTH is a WFPB lifestyle.” In the article there was a quote that, in a manner of speaking, changed my life: “We can’t out exercise a bad diet.” Wait…what? I CAN’T?! I have been doing that all my adult life! I run marathons, I work out, I cross train, I walk the dog. I can eat whatever I want because I am active and my body will process all my food as pure premium unleaded fuel. The exercise was the filter to my Brita water pitcher. Pizza in, nourished athlete out. I hadn’t been so misled since my late beloved mother told me I was the most handsome man in the universe. In a glorious turn of fate, around the same time I read Chad’s article and quote, my friend Rebecca suggested we do this new fandangled thing called Whole30. *Puts finger up to ear to listen closely to breaking details* Oh, I’m sorry, I’m being told by my impudent daughter that Whole30 was introduced back in 2009. So, like I said, new and fandangled. A quick rundown about the program: no dairy, no sugar, no grains. You can eat fresh vegetables, fresh fruit, nuts (except for peanuts) and lean protein. This is just an overview, research the plan further if interested. My first two days were some of the most difficult: headaches, lack of energy, a bit of anger. I like sugar, I won’t mince words with you. Sugar was a vegetable at one time, either a sugar beet or cane sugar, so what’s the big deal? I held true to the program. In the middle of the month, I had my annual physical. My doctor has always tried to lower my bad cholesterol

(not terribly high but high enough), raise my good cholesterol (tried statins, niacin, nothing worked). My blood work came back and everything was right where it should be. My good cholesterol was higher, my bad lower and all was right with the world. After the first two weeks, I had an awakening. All was good. Food matters but in a different way than I was accustomed to. I started cooking with coconut oil or olive oil. I started to appreciate fresh fruit again, how it tastes better than that swill in a vending machine. I cooked more thoughtfully and became so much more mindful about what I was eating. I took the emotion out of food and looked at what I was ingesting and why. I forgot to mention the true reason for trying this. Rebecca had said that after she tried the program a couple months back, all her inflammation in her joints went away. There are many inflammatory foods that can affect your joints. That’s the reason I tried this. My knee was hurting and my elbow. After the first two weeks, no pain. I have since ended the Whole30. I am staying fairly close to the program but I occasionally eat some bread, an occasional slice of pizza or have a little cream in my coffee but just not as much as before. What has worked for me is the awareness I have gained about what and why I eat the food that I eat. Try the program out, see what you

think. And as always, consult your doctor or your eye rolling champion spouse/child before use.

A Meal

1 fresh chicken breast ½ medium onion, julienne 1 tsp. chopped garlic 1 Tbs. coconut oil Seasoning, salt, pepper, Cajun pepper, whatever you feel like Heat up coconut oil in pan and add onions and garlic. Let sizzle for a couple minutes. Add chicken breasts and whatever seasoning you like, salt, pepper, thyme, basil, oregano, Cajun, whatever you have a taste for. Cook until the chicken has an internal temperature of 165.

Salad

Spring greens Any fresh vegetables that you like or can imagine: Cauliflower, broccoli, green peppers, cucumbers, tomatoes, kale, asparagus Olive oil Balsamic vinegar Salt and pepper Amounts of vegetables depends on whether you are preparing for one person or 100. Fresh fruit for dessert. Be kind to your body and your body will respond in kind. SUMMER 2018

STORIES

Mishaps and misadventures

runners navigate the always challenging conditions at the mdra mudball. Photo by Wayne Kryduba

BY NATE LECKBAND

nother issue, another column of

misadventures. This time, runners share stories of races that didn’t go quite as planned — one fall and one off course adventure. I’ve had my fair share of race mishaps. A couple memorable falls include a trip off the shoulder during a Ragnar Relay that ended in a nasty gash across my forearm courtesy of the guardrail. Another fall at the end of a 50K resulted in nothing more than some minor skinned knees and scraped hands. I’ve also got turned around in a few races. One wrong turn cost me a podium finish as I

SUMMER 2018

went from second to sixth. Another cost me a PR as I added almost half a mile to a seven mile race. My worst course error occurred at the 2016 PNC Bank Milwaukee Marathon, and that time it wasn’t really my fault. A citizen of Milwaukee thought it would be funny to throw some turnaround cones off the Hank Aaron Trail into the woods, and the volunteer course marshal in charge of directing the turnaround traffic failed to show up. After I figured out to turn around, my extra mileage put any sort of finish time I would have been happy with well out of range. By the time I reached the finish, I’d run almost 29 miles.

While my falls and running off course were memorable, they weren’t nearly as memorable as the stories below.

Falling in a 5K

Mallory Henderson, from Sylacauga, Alabama, told me about a fall during a 5K in Talladega, Alabama. Mallory followed the example of her parents, ultramarathon directors, and began running when she was a kid. Here’s her story: A few years ago, I was running a color run 5K in Talladega, Alabama. Usually I do longer distances (ultra marathons), but I was running this one for fun. I was almost done running when I heard a man tell his son that we were almost to the finish line — less than a mile away!

STORIES The run was at night, and the cement was not even. It was more like melted gravel: very bumpy. I tripped and fell on BOTH knees. I was running around 8:30 minutes per mile when I fell, and I think my adrenaline made me pop right back up thinking I could start running again. Then, I looked down at my legs, and my left knee was pouring blood so fast it was already all over my shoe. A lady behind me asked if I was okay, and when she saw my knee she proceeded to take her shirt off, rip it with her mouth, and make me a bandage. She told me she was a nurse and that my knee was cut deep and that I needed to get medical assistance right away. She helped me walk to find my parents who were waiting for me at the finish line. The day after my fall I took a rest day to let my body heal. I didn’t run for a whole week, but on day two after my fall I went for a walk in my neighborhood because I couldn’t stand to be cooped up inside. It was painful because of the pressure built around my knee but I think it helped me heal faster.

Canadian Claim to Fame

Beth Sims, from Eden Prairie, Minnesota, stays busy. In between teaching music and raising two children, she has run 55 marathons in 14 states. Her favorite is Grandma’s Marathon which starts right outside her hometown of Two Harbors. Here’s her story of a race day mishap: I ran the Pride of Canada Marathon in September 2004. During the race I found myself as the first female in a field of about 25. I was feeling pretty amazing when an official on a bike came up to me and said, “I’m supposed to tell you that you’re going the wrong way.” It turns out I was about a mile off course and I had to turn around and get back on track. I told the official, “I’m gonna need your bike,” and I hopped on his bike and continued back to the spot where I had turned wrong. I leaped off the bike and continued running. The first water station I came to after that I asked the women sitting there, “Am I still the first girl?” and she said, “Yep!” I finished in 3:46 and ended up winning for the women. They gave me a Canadian Post puffy vest and a voucher for a free hotel, along with a tiny trophy. It’s a fun story to tell, and 55 marathons later, I haven’t even come close to winning another one. I call it my “claim to fame.” That’s all for stories of mistakes, mishaps, and misadventures. Have a mishap, mistake or misadventure to share? Email me at: leckbann@gmail.com.

Tips for dealing with or preventing running mishaps While many running mishaps can be innocuous, some are no laughing matter. To prevent running mishaps, or at least mitigate them, there are several simple things you can do. Use good judgment in deciding which you should use depending on circumstances. Here are my top six: 1. Run with an ID Whether it be a Road ID bracelet or a driver’s license, having identification will make it easier for your loved ones to be contacted in the event of an emergency. 2. Plan your route Know where you’re going and tell someone else where you’re going. 3. Be prepared for the weather Dress properly for hot and cold weather. Three-quarter tights might be nice for the fall and spring, but on a hot summer day you might get uncomfortable. In the winter dress in layers—it’s easier to peel a layer off than wish you’d dressed warmer. On hot days, slow down and have a plan for hydrating and staying cooler—shaded routes are best on hot days. 4. Carry a cell phone Maps, emergency contacts, and the ability to hail a ride are all at your fingertips. You might not carry a cell every time, but for longer runs and runs in unfamiliar places, it’s a good idea. 5. Run in the dark with care Use well lit routes, wear reflective clothing, use a headlamp, and be aware of your surroundings. 6. Protect yourself Unfortunately, there are unsavory characters out there, but there are also ways to stay safe from them. Running in daylight, crossing the street if you see someone suspicious, knowing self-defense and/or carrying mace or pepper, and running with group or with a dog are all things you can do to improve your safety.

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

SUMMER 2018

STRESS

RECOVER

Don’t forget about the importance of recovery BY MARK JOHNSON

here are many forms of stress in our

lives as runners. Of course, we have the stress we place on our bodies when we run. But there are many other types of stress we need to account for to maximize our running potential. Here are some tips on how to properly account for all of these stresses in your life. When we run or strength train, we stress our bodies. These are good stresses. We use these stresses to get faster and stronger. Here’s the important thing to remember: Our bodies require stress to break down tissue and we need recovery to rebuild that tissue. If we keep breaking down the tissue without allowing it to recover, we’re setting ourselves up for injury. Let the tissue rebuild. That’s how we become stronger. You’ve likely heard of this described as the stress/recovery cycle. When we stress a specific system, we need to let that system recover. That doesn’t always mean complete rest. Sometimes, active recovery (walks, easy bike ride, massage) is the best approach versus total rest. Everyone is different and will need a different recovery method and time. It’s also important to note, as we age it can take longer to recover. We need to respect this, or we’ll most likely end up injured. In addition to the stress we place on our bodies from running and strength training, we have stress from our daily lives. This could be from work, anxiety, grief, family or many other psychological stresses. These stresses can increase your stress hormones and eventually your ability to recover from the good stresses of running and strength training will become difficult to impossible. So, what can we do to keep the bad stress from impairing our ability to become stronger and faster? First and foremost, determine if a stress can be eliminated. If you’re stressed from being in traffic and running late repeatedly, try leaving a little earlier so the traffic isn’t quite as stressful to you. You can also meditate, practice yoga, laugh, take daily walks, read a book, put together a puzzle, work in the garden or anything else that helps you. Some stresses can’t be eliminated. If this is the case, you need to respect that stress and factor it into your training. This isn’t a matter of just ignoring it and being tough. These stresses are real and have an impact on

SUMMER 2018

Mike Baker of Shoreview nears the finish line at the 2018 Grandma’s Marathon with a cold can of beer, which is one way to handle the stresses of running. Photo courtesy of Matthew Moses

your training and your ability to recover. Respect these stresses by factoring in more recovery time as needed into your training. Do your best to pay attention to all the different stresses in your life. Be aware of them and take appropriate steps to eliminate or reduce

them as much as possible. I think you’ll find this self-awareness will help you better deal with these stresses and soon you’ll be back to performing at the level you’re capable of.

NUTRITION

RECOVERY

Smoothies are a great way to recover from a hot summer run BY RENEE KORCZAK

ptimal nutrition is key for a suc-

cessful run during any season, but during the summer months, runners are faced with training in higher temperatures and humidity. Establishing a proper hydration plan that includes adequate fluid and electrolytes is necessary to prevent heat related illness and unwanted weight fluctuations. In sports nutrition practice, it is common to check body weights prior to training and then during the post training recovery period. Runners and other athletes who lose weight after exercise are advised to consume fluids to avoid dehydration and replace losses from sweat (1). The general rule of thumb is that for every pound lost during exercise, a minimum of 16 fluid ounces should be consumed. For example, a 150 pound runner (68 kg) who weighs in at 147 pounds (66.8 kg) post run, should consume a minimum of 48 fluid ounces (about six cups) to replace fluid and sweat electrolyte losses. To help sustain fluid and electrolyte balance during endurance exercise, some runners consume sports beverages containing carbohydrates and electrolytes including sodium and potassium. During the post exercise period however, when electrolyte, fluid, carbohydrate and protein intake is necessary to replenish stores and repair muscle tissue, many athletes get bored with water and are not immediately hungry for a well-balanced meal. If you do not experience hunger or thirst shortly after your run, you may want to consider trying a smoothie. Smoothies are a great way to recover from a run and they can be made with nutrient dense ingredients such as spinach, kale, avocado, protein powder, berries, etc. If you suffer from lactose intolerance or are sensitive to dairy, you can use alternate sources of milk as your base and then add your favorite protein powder. In terms of protein powder, whey proteins tend to be superior because they are rapidly digested and absorbed and help you recover from your workout faster. However, if you are sensitive to whey, many plant proteins exist

in the market place and can be substituted for whey. Here are some new smoothie recipes that I’ve recently experimented with in my kitchen. To make smoothies in batches to help prepare for a busy week, remember to adjust your portions accordingly. Enjoy!

Spinach Apple Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients 1 cup baby spinach 1 small apple diced (your choice) *Green apples and Pink Lady apples work great in this recipe 1 small ripe banana 1 cup water ½ cup ice 20 grams of protein powder (your choice) *Depending on the brand of protein powder that you buy, this can be 1 or 2 scoops or 1 individual packet of powder, see the nutrition facts label on your powder to help guide you Directions: Clean the spinach and apple, then dice your apple into small cubes. Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy!

Blueberry Chocolate Almond Milk Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients ½ cup frozen blueberries (fresh blueberries work, too) 1 small ripe banana 1 teaspoon cinnamon 1 Tablespoon honey 1 Tablespoon natural peanut butter ½ cup water 1 cup chocolate almond milk 20 grams protein powder(your choice) *Depending on the brand of protein powder that you buy, this can be 1 or 2 scoops or 1 individual packet of powder, see the nutrition facts label on your powder to help guide you

Directions: Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy!

Choco-Strawberry Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients 1/2 cup fresh strawberries diced 20 grams chocolate protein powder 1 cup plain almond milk *Regular skim milk or lactose-free milk also works in this recipe Directions: Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy! Reference: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association 2009;509-527.

Renee Korczak PhD, RD, LD of Premier Nutrition, LLC can be reached by mail at renee@ premierdietitian.com. SUMMER 2018

Meet the KwePack

‘Strong, supportive and super badass’

Nashay Howes races down a portion of the superior hiking trail at the SUperior Spring Trail Races. Photo by Fresh Tracks Media

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The Kwe Pack is pictured here. In the back row are Kason Diver, Jamie Stenberg (holding Owen Stenberg), Nichole Diver (holding Porter Diver) Chally Topping-Thompson, Katie Butterfield, Edye Howes, Melissa Boyd, Trish Staine, Kyra Paitrick, Chelsea Durand and Tarissa Henderson. In the front row are Shelbie Shelder, Alicia Cyr, Sarah Agaton Howes, Brooke Copa-Hernandez, Nashay Howes and Annette Rennquist. Photo by Amy Broadmoore

KwePack is like family; the bonds go deeper than running BY SARAH BARKER

we means woman in the Ojibwe lan-

guage, but it infers something more like a sacred, life giving being. In the same way, KwePack is more than a running group to the Anishinaabe women who live in and around the Fond du Lac Reservation. They’ve described the group as lifesaving, spiritual, cultural, empowering, like family and a darn good time. “I’m part of a group of strong, supportive, super badass, native ultra runners. Day-to-day, it’s hard to remember how profound that is,” said Sarah Agaton Howes, one of KwePack’s organizers. “It’s changed my life, and it’s changed my community.” That’s a pretty big reach for a grassroots group with no website, no funding, no bylaws,

no officers and no set schedule of meetings. In fact, eight years ago, there was no group—just individual women determined to change their lives and show their children a better path. Chally Topping Thompson is one of those women. In 2007, she was overweight, lacked self esteem and smoked. She decided to change that. “You know how you get this craving for a cigarette,” she said. “I thought I’d walk it off and that was alright, so I thought running would be even better. I went one block and, holy man, I was so out of breath I couldn’t even think about a cigarette. I had not done sports in high school but I stuck with running because I could make it a little further every time. I felt good about meeting these little goals I made for myself.” She signed up for 5Ks, investing in regulation running gear so as not to look like “an Indian girl from the rez.” Five kilometers turned

into five miles, six miles, and in 2010, Grandma’s half marathon—but she continued to train on her own, self-conscious of being “a chubby girl running.” In this same time period just a few miles away, Sarah Agaton Howes had had two children and was well on her way to the diabetes and high blood pressure that plagued her entire family. She too embarked on a radical lifestyle change that included running a few miles. “I was standing at the start of the 2010 Diabetes Prevention 5K on the reservation—most people walk it—wearing my husband’s shorts and a t-shirt, and I saw this other native woman standing there. In actual running clothes,” Agaton Howes said. “It blew my mind—I had not seen a native woman who was a serious runner. That was Chally. She came over and was like, ‘Hey you should do Grandma’s half with Continued on page 18 SUMMER 2018

COMMUNITY me,’ and I told her she was crazy. But seeing her planted a seed in my mind.” That meeting kickstarted Agaton Howes’ “run stalker” mode—a moniker given her by the KwePack that she proudly owns. She’s a community organizer by nature and training, and realized the key to regaining health was to return to traditional Anishinaabe ways—eating healthy, being physically active, and most of all, building a community of support around that sort of life. Other native women were struggling to do the same thing, but in isolation. Agaton Howes, the indefatigable run stalker, got their numbers and unleashed the power of the KwePack. “I’m a pack animal; I do better in a pack,” she explained. “Two or three women, we started running together once a week, partly for safety. We found out right away how powerful it was to be with other native women, how we felt supported and strong together. When we’re out there in the woods in a group, I’m really aware that these are our ancestors’ trails. It feels right. There are lots of running groups in the world—for whatever reason, we haven’t joined those spaces. We were making a space for us to feel comfortable.” “Sarah kept inviting me to run with her,” Thompson recalled. “I’m an introvert and the body shaming came up again, but eventually I started joining them.” Still, there was no official KwePack. It was just a few native women meeting up on the weekend or over lunch hour to go for a run. They took their time, they laughed, they snapped photos and talked about kids and jobs and life as an Anishinaabe woman. If some ran ahead, they stopped and waited so no one got lost, no one was left behind. Sometimes they went up the shore to a different part of the Superior Hiking Trail, but always the group aspect and socializing figured as prominently as the running. Though most of the women had little or no running experience, they quickly ramped up their mileage and took to the trails in and around Fond du Lac. It was almost inevitable that the Superior Trail Races became their homecoming event. “It’s in a beautiful, powerful place, and it’s just hard enough that you feel like you might not make it. But you will. And you’ll come out changed. I just love that,” Agaton Howes said. “You’ll go from This is so stupid to This is incredible—every possible human emotion. I call it practiced hardship— running ultras makes us stronger, to deal with all the hardship in our lives.” Not everyone was as philosophical about practicing hardship. Thompson, ever the straight shooter, did not sugarcoat: “I hated

Above: Sarah Agaton Howes and Nashay Howes cheer on a teammate at the end of the Superior stpring trail races. Photo by Amy Broadmoore

Right: Melissa wells cries at the conclusion of the Superior 25k . Photo by Amy Broadmoore

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COMMUNITY trail running at first. It was so hard, I couldn’t breathe, my pace was so slow. But Sarah and me, we’ve run a lot of hard miles together. That’s what builds those bonds.” Over the course of two years, KwePack grew, partly through Agaton Howes’ active recruiting and partly through referrals from Fond du Lac health services—”If someone came in with depression, they’d say, ‘You should go run with these women,’” Agaton Howes said. But they resisted formalizing the group until, nervous about their first go at the rugged Superior 25K in 2013, the five entrants made up KwePack t-shirts for a shot of team confidence. “Up until that point we didn’t realize how impactful we were,” Thompson said. “But at that race, we had a presence. People noticed five brown girls running. We were super nervous and giddy, and out on the trail, one of us started howling. Then another one howled further up. We were howling encouragement to each other out there in the woods. The next year, there were 17 KwePack women at that race.” Nichole Diver was one of those Superior neophytes in 2014. She recalled that the 15.5 miles of technical terrain was made even more difficult by ankle deep mud and offhandedly mentioned that that was the first race she’d ever run. But the memory that really stuck out? “I ran about 85 percent of that race alone. When I was almost done, I saw Chally—she’d waited almost an hour so she could finish the race with me.” Diver, who worked with Thompson at Fond du Lac human services, had two children close in age. She suffered postpartum depression, but kept that battle to herself. She and Thompson started running on their lunch hour as part of a pact to be generally healthier. For Diver, joining up with the whole KwePack for group runs was “more about socializing with these amazing women—running was a bonus.” As simple as the premise was—miles of conversation and postrun coffee—the impact was complex and all encompassing. Diver lost over 100 pounds, she sailed through her third pregnancy with no depression, completing last year’s Superior 25K in her eighth month. This year, the mother of an eight-year-old, a six-year-old and a 10-month-old crushed the race’s 50K course. As a witness to his wife’s transformation, Diver’s husband spoke in awe of KwePack: “I am so grateful to those women.” “KwePack is like family; the bonds go deeper than running,” Diver said. “They made my daughter her first pair of moccasins; they’re preparing her for life. Rebecca St. George drives in from Duluth for her job as in-house attorney at Fond du Lac.

Nicole Diver is pictured during the 2018 Superior spring trail 50k. Photo by Amy Broadmoore

She’s 47 and has two teenage children. She’d run, off and on, but joining a bunch of younger women, accomplished trail runners with hydration vests and training plans? “Absolutely not. I was too slow, too clumsy, not fit enough. It would be awful,” St. George reeled off her initial thoughts. “But Sarah [Agaton Howes] just invites people. She said three or four other women were coming out to her house for a run around Big Lake, about 10K, which is farther than I’d ever run in my life, and that it would be great and I should come. This was in January. There was something so easy and confident about how she put it out there, like of course I could do it. And I believed her.” Howes’ breezy invitation opened the door but if the experience had not, in fact, been fun, St. George said she wouldn’t have returned. It was fun—practicing hardship would come later—she did go back, and five months down the road, she completed the Superior 25K. “I’ve struggled with depression all my life. When I said yes to running the 25K—as crazy as that seemed—the cloud lifted,” St. George said in wonder. “I had a goal and a group of interesting people to do it with. So, there’s the community piece, but running changes your brain chemistry. This is the first time in my life I’ve been a regular runner, and it’s had enormous impact

on my mental and emotional health. I look at that day I went out to Sarah’s to run with them as the pivotal moment of my life getting better.” As many thorny issues as KwePack has managed to untangle, problems are rarely spoken of directly—no judgments are made nor is advice given. Like when young and cocky Amelia LeGarde showed up for group runs still drunk, sweating merlot: No one mentioned it. “They knew if I just kept running, I’d figure it out on my own, and that’s what happened,” LeGarde said. “It’s hard to put in miles to the point where you’re feeling better because working through anger and sadness, those emotions are amplified. It’s a lot easier to just grab a drink, and, less sweaty. But like with that first [Superior] 25K, I put one foot in front of the other and got through it. I applied that to the rest of my life.” While KwePack’s camaraderie (and the party-dampening 7:00 a.m. group runs) started her down the path, ultimately getting pregnant put an end to her drinking. “I had a desire to show my daughter a different way of living. That’s something we all share,” LeGarde said. Like many KwePack runners, the group’s effect for her was synergistic—the women were Continued on page 20 SUMMER 2018

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simply fun to hang out with, which made it easy to live healthier and to try new things and set big goals, like running a 50K. And when those goals were achieved, the ensuing confidence reinforced the whole upward cycle. But a lot of running groups provide the same sort of structure for success. KwePack’s Anishinaabe context (they’re all native) sets it apart from other running groups—that’s purposeful and important, as close to a rule as this rule-averse group ventures. KwePack provides a safe space and understanding about “messy pasts and messy lives,” as Rebecca St. George described the Anishinaabe experience, that generic groups can’t. But as their numbers have grown and their presence felt, they’re aware that carving out an indigenous-only space—irony notwithstanding—automatically leaves non-native women on the outside. “The cultural piece is the biggest for me,” LeGarde said. “That’s the reason I feel a connection with this group and not some other. It’s powerful and spiritual to be together as native women, but at the same time, it feels exclusive. Many of us come from homes where one of our parents is non-native, so we’re trying to navigate that.” As usual, all 21 KwePack runners and their families stayed together the night before this past May’s Superior Trail Races. And, as usual, they waited together for every pack member to finish. Looking around at the finish line crowd, KwePack’s effect could be seen in grateful spouses, inspired friends and healthy children who think running is just something all moms do. Muddy and sweaty and beaming, KwePack runners had the look of women who had accomplished much more than a tough race.

Above: Nichole diver kisses her 10-month-old son, Porter, while her husband, Keith, looks on at the 50k finish. Photo by Amy Broadmoore

right: Rebecca St. George celebrates after finishing at the Superior Spring Trail Race . Photo by Jamison Swift

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CLUB PROFILE

TCTC Kids City CrossCountry hits its fourth year The club’s league begins in August

BY KELLY BOLER

he Twin Cities Track Club (TCTC) is

excited to move into our fourth year of the youth cross country league in Minneapolis and St Paul in 2018. The league runs from August 13 through October 4 and is open to boys and girls entering grades three through eight in the fall of 2018. Given the rather large age range, practices and meets will often be split into smaller groups based on age and/or ability. There are six team locations this year including: Como Park, Highland Park, Linden Hills, Theodore Wirth, St Louis Park and West Metro (Minnetonka). Each program will meet Tuesday and Thursday evenings from 6 to 7 p.m.; West Metro location will meet Mondays and Wednesdays; these days and times may vary based on the availability of the coaches. The season will include an All-Twin Cities championship meet in St Paul at Como Park on Tuesday, October 2. Distances for the meet are 1K, 2K and 3K. Our coaches have said of the league, “it’s a unique opportunity to introduce young athletes to a sport they likely have had no exposure to. Most schools in the Twin Cities metro do not begin to offer cross country until high school, leaving a huge population of athletes unexposed to the sport until 14 or 15. The Kids Cross Country League introduces children in third through eighth grade to cross country and is growing the next generation of distance runners for our local community. I can recall countless times that both parents and athletes have praised our program for the introduction to the sport. Cross country is a beautiful mixture of individual development and team camaraderie that welcomes athletes of all ability levels. As a coach, I take great pride in helping grow interest in the sport, as well as build confidence and fitness in young athletes.” Past participants also praise the program. One female runner recalled, “I ran in five seasons of the TCTC cross country league and had no prior running experience. The practices were fun, laid-back, educational and the coaches

Members of the Twin Cities Track club pose for a photo. The league begin Aug. 13 and runs through Oct. 4 this year. Submitted photo were all really amazing. I learned about running, stamina and good sportsmanship. After running in this league, I plan to continue running in high school and in the future as a hobby.” The league has a $50 registration fee that provides each participant with a tshirt, eight weeks of instruction from our coaches and free participation in the city meets. Thanks to the Minnesota Distance Running Association Community Giving Grant, 10 need based scholar-

ships are available to those who cannot afford the registration fee. Each participant will also become a TCTC member and will therefore be covered under the club’s insurance. In addition, TCTC will provide background checks for all program directors, coaches and volunteers to ensure the safety and well-being of the children. Registration link: https://twincitiestrackclub.enmotive.com/events/register/2018-kidscity-cross-league. SUMMER 2018

Decisions

GEAR

Where should you spend your running dollar? BY NATHAN CAMPEAU

’ve developed a bit of a reputation around

the MDRA newsroom for my hard hitting reporting. I was the first to tell you that Run Gum doesn’t taste very good and that there is such a thing as an overpriced 5K. I’m taking my investigative journalism to the next level by unraveling the mystery of internet shopping. While we may come from different running backgrounds and have different running goals, there is one thing that unites us (well, at least the vast majority of us): we all need running shoes. And when we need running shoes or apparel, we typically can go to one of three sources: locally owned running stores, national chains (running and sports apparel stores) and, most recently, the internet. How do we make decisions about where to shop for our running gear? What are the benefits of shopping at one type of store versus another? These are the questions I wanted to answer. To be honest, I came at this question with some amount of bias, or at least a lack of experience. In the past 15 years, I have only purchased running shoes and apparel at locally owned running stores. But I do know people who shop either at national chains or online, and I certainly have chosen national stores and online shopping options for other items (work clothing, household goods, etc.), so I can relate to the decisions that other people make in their running shopping. I started by speaking with a number of people who make different decisions about where to shop for running gear as well as representatives of several locally owned running stores, and came up with a list of factors and themes that were important in deciding where to shop: 1. Convenience 2. Price 3. Local Economy Support 4. Expert Knowledge 5. Community Building

Convenience

Everyone I spoke to mentioned convenience as an important factor, regardless of whether

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Paul Horan is the owner of Gear Running store in Edina. Submitted photo

they shopped online or shopped locally. Some people (like me) run in their shoes until they absolutely need a new pair STAT and appreciate the convenience of our many locally owned running stores. Some people are perhaps more organized and have less free time to stop by a brickand-mortar, and thus prefer the convenience of online shopping. I judged this factor as a bit of wash—convenience depends on perspective, location and lifestyle. So far, our three contenders are running stride for stride.

Price

Because of my experiences with other purchases, I have always assumed that shopping online or at a chain was less expensive than shopping at a locally owned running store. I figured I was paying a little more to support the local economy and keep the Minnesota running scene strong. Well, my altruism was destroyed when I learned that shopping locally (with your

MDRA discount) is the same or less expensive than online or chain stores! I did a price comparison of my favorite road shoe (Asics DS Trainer) and trail shoe (Nike Terra Kiger) at a few locally owned running stores, two popular online warehouses (Road Runner Sports and Running Warehouse) and two national chains (Running Room and Dick’s Sporting Goods). I used the MDRA discount price (generally varies from 10 to 20 percent) and any club or frequent purchase discount I could find on the online and chain stores for a fair comparison. What I found surprised me. For my Asics DS Trainers, buying locally costs me between $96 and $108 but would not cost any less online ($105 to $108). I could not even find my beloved shoes at the national chains. For my Nike Terra Kigers, I spend around $100 at most locally owned shoe stores, but online would spend anywhere from $100 to $125, and $125 at a national chain.

GEAR Local Chain Online Asics DS Trainer $96-108 NA $105-108 Nike Terra Kiger $100 $125 $100-$125 And local stores are able to stock shoes that you can’t find elsewhere. Jeff Metzdorff of Mill City Running Co. told me, “Specialty stores often get exclusive brands and models that aren’t available anywhere else.” In their new Athletic Club, Mill City plans to put up pop up brand sales to promote new and interesting brands not widely available. With price accounted for, our contenders have come off the turn nearly neck and neck, with local running stores, thanks to their brand innovation, a step in front.

Local Economy Support

If there’s essentially little difference in the prices that we pay online, at chain stores and at locally owned running stores, the next question is: where does our shoe and apparel money go? Well, certainly a good portion of what we pay for that Nike shoe goes straight to the factory and office workers in Asia and Beaverton regardless of where we buy the shoe, but what about the rest? If we buy online none of the money stays locally here in Minnesota, with the exception of money that goes to those employed in package delivery. If we’re shopping at a chain, we’re supporting the workers at that store, but the profits are taken back up to the company’s headquarters. But if you shop locally, essentially every dollar beyond the wholesale price stays right here in our economy and continues to drive economic activity. In fact, a study of retail in Salt Lake City published in Civic Economics in December 2012 found that 52 percent of revenue from local retailers stayed in the local economy as compared to just 14 percent of the revenue of chain retail (not to mention the nearly zero impact of online stores). That’s almost four times the local impact just by shopping at locally owned stores! With that additional economic activity circulating in our communities, we all benefit. Our locally owned running stores promote local economic activity in other ways, too. Every locally owned store that I’m aware of purchases apparel and prints t-shirts from local sources. Fleet Feet Marathon Sports has long supported and sold Stunt Puppy leashes for dog running. Run N Fun, along with other stores, buys their winter hats from Wear-a-Knit in Cloquet. Mill City purchases over half a dozen items locally, with a focus on local art, promoting and selling artful greeting cards made by Jillian Tholen and coffee mugs thrown by Grey Fox Pottery, located a block from the running store. Locally owned running stores form partnerships and hold events with other small, locally

Jarrow Wahman recently celebrated 34 years at Austin-Jarrow Sports in duluth. Submitted photo

Steve Hoag was the founder of Marathon sports and a local running legend with a 2:11:54 marathon personal best and a runner-up finish at the 1975 Boston Marathon. Submitted photo owned businesses with compatible missions and some with questionable connections to running. Many stores hold regular events with yoga studios, chiropractors and gyms, such as the Performance Running Gym. And hardly a week goes by without a brewery or donut run put on by one of the stores, all featuring locally sourced food and beverage. Our locally owned

running stores have fully infiltrated and are an important part of Minnesota’s economy. On the backstretch, locally owned stores have taken the lead.

Expert Knowledge

We’re rounding the last turn and expert knowledge is where locally owned running stores Continued on page 24 SUMMER 2018

GEAR start to gap the field. Running stores hire seasoned athletes and shoe experts who take the time to work with you to evaluate your running form (almost all have treadmills) and help you identify the perfect running shoe. This resource is important because, as many of us have painfully learned, shoe companies always tweak our favorite shoes which may make the next version less optimal for our running needs. Zac Schendel of Fleet Feet Marathon Sports (a sponsor of many MDRA races) told me, “We provide our customers with a great shopping experience. We truly hope that the greatest benefit our customers get when shopping with us is properly fit footwear, apparel and running accessories. We hope that they benefit from our knowledge of running, running products and the local running scene.” Running stores stay up on shoe changes and will help you get the perfect shoe year after year. And when we need specialty running shoes, again, the knowledge of a running and shoe expert applying their knowledge to your specific running needs is something that cannot be replicated online. How many of us trail runners have made a special pilgrimage to TC Running Co. to meet with the Godfather and find the right trail shoe for a specific trail? And how many former and current cross country and track runners out there laced up their first pair of spikes at Run N Fun? Kari Bach puts it succinctly: “At Run N Fun customers get properly fit, friendly service and a great selection. They can see, touch and feel what they are buying.” Locally owned running stores and some chain stores (including Running Room) hire local running experts with knowledge and experience tailored to each customer that’s hard to find at most chain stores and online.

Community Building

The community benefits are where locally owned running stores just bury the competition in that final straightaway. I could write a whole series of articles about the positive community impact of our locally owned running stores. I’m going to describe the impact of a few stores that I’m more familiar with (due to geographic proximity), but the community support provided by locally owned running stores across the state is incredible. I encourage you to ask your local store how they support the community. If they tell you (most are humble), you’ll be blown away. Local stores support the local running community in a variety of ways, from supporting elite athletes to beginning runners. Run N Fun provides support to sub elite distance runners (my wife is one) and helps highly competitive post collegiate runners continue to chase their run-

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ning goals. Run N Fun also financially supports high school running teams and ensures that no student athlete will go without shoes for lack of financial resources. Running stores not only support the running community, they build it. The Lakes Running Co. has opened their doors early on weekends and has quickly become the long run home for a number of running groups. With the pancake runs and supported long runs, Mill City Running Co. has built a whole community of runners and have brought in hundreds of new runners to the running and racing community. Jeff Metzdorff says, “60 percent of our customers are shopping at a specialty running store for the first time. At Mill City, we are excited when you run your first 5K and will be your cheerleader.” Our local running stores give back to the community through contributions to charities and nonprofits. Mill City is a partner with Mile in My Shoes, a nonprofit that helps those at homeless shelters and transitional housing facilities enter the sport of running. Fleet Feet Marathon Sports provides gift cards to many charity races as prizes and provides financial support of grass roots races, including (in full disclosure) many MDRA races. Run N Fun provides shoes to homeless shelters and numerous gift cards and baskets to various charities. Kari Bach, owner of Run N Fun, said, “Our passion particularly lies with children and our military men and women.” And our local stores support the running community in unexpected ways as well. Anyone who has run Zumbro or the Superior races know that when they get to the TC Running Co. and Mill City aid stations, whether it’s at mile five or mile 90, they are going to be treated like a superstar with enthusiastic cheering and support. I can still hear Bekah Metzdorff’s (owner of Mill City) cheering ringing in my ears and, when I’m really hungry on a long run, can taste the pizza from TC Running Co.’s aid station. Finally, when our running community deals with tragedy, our local running stores are there grieving with us and supporting us. When a close MDRA running friend passed away a few years ago, Fleet Feet Marathon Sports opened their doors to us for a memorial run and let a couple hundred of us take over their store for an informal memorial and time of remembrance. And when, earlier this year, another dear MDRA friend passed away, every running store sent condolences and many employees of stores came to the funeral as part of a larger showing of support by the entire Twin Cities running community. I’m getting a little choked up writing this, and I’m

grateful for the role that our locally owned running stores play in our running community. To be fair, national chains and even online stores often place a priority on charitable giving across the country and one national chain, Running Room, does sponsor local running groups, races and has even provided wonderful financial support to MDRA over the years. However, if you want to be certain that you’re spending your money at a store that is 100 percent focused on supporting the Minnesota running community, you can’t go wrong with a locally owned running store.

Victory Lap

I promise that I didn’t set out for this article to read like a love letter to locally owned running stores, but the more research I did, the more impressed I became. I am fully convinced that these stores are treasures that we should support. I am sure that chain stores and online retailers are staffed by wonderful people and, often, knowledgeable running experts, but I believe that the benefits to our community and to ourselves in shopping locally are very clear. I’ve only specifically mentioned a few running stores that I’m familiar with, but these values and benefits are shared by all of our community’s locally owned running stores. I encourage you to get to know your local store owners and employees and find out how they make our running community stronger. Below is a list of Minnesota’s locally owned running stores. Check them out! 605 Running, Sioux Falls Austin Jarrow * Duluth Duluth Running Co Endurance House Twin Cities, Eagan* Endurance Shop* St Cloud Fargo Running Co, Fargo Finn Sisu, Lauderdale Fit First Running, Minneapolis Fleet Feet Marathon Sports * Minneapolis Gear Running * Minneapolis Gear West*, Long Lake Mill City Running * Minneapolis Right Fit Running * Blaine River Valley Running * Mankato, Shakopee Run N Fun* St Paul, Woodbury, Burnsville TC Running CO * Eden Prarie, Maple Grove TerraLoco, Rochester The Lakes Running Co*, Minneapolis Tortoise & Hare, Duluth Tri Fitness, White Bear Lake

MEETING MINUTES Minutes of the Board of Directors Meeting - March 12, 2018 Members Present: Dennis Barker, Rochelle Christensen, David Daubert, Randy Fulton, Kathy Larsen, Dave Marek, Kelly May, Rick Recker, Damon Rothstein, Jenny Scobie, Sarah Stangl Members Absent: Steve Hyland, Wendy Jones, Nate Klema Guests: Sarah McInerney Secretary’s Report Minutes of the Board of Directors’ Meeting for February 12, 2018 were approved and accepted by Kathy Larsen, and seconded by Rick Recker. Treasurer’s Report · February revenues were unfavorable to plan by $1.5K and YTD revenues were unfavorable to plan by $.1K. MTD’s un-favorability was primarily driven by lower annual revenue of $.8K and lower membership revenue of $.4K. YTD’s is on plan. · 2018 YTD revenues are unfavorable to 2017 YTD revenues by $5.7K. The un-favorability was driven by the timing of ad revenues of $3.3 and dome receipts of $2.7K. · February expenses were favorable by $1.5K to plan and YTD expenses were favorable to plan by $.8K. MTD’s favorability was primarily driven by the timing of promotional expenses of $1.0K and postage expenses of .5K. YTD’s is on plan. · 2018 YTD expenses are favorable to 2017 YTD expenses by $1.8K and net income was unfavorable by $3.9K. The treasurer’s report was approved and accepted by Jenny Scobie, and seconded by Sarah Stangl. Office Manager’s Report (As of Feb. 28) Membership: 2018 2017 New Members 36 42 Renewals 103 81 (includes two-year renewals) Membership Total 2 ,493 2,006 (prior month: 2,478) *2017 membership numbers now count all family members on the account. Family accounts were previously only counted as one member which is why the 2017 membership total listed appears to be low. The following donations were received in February 2018: $60 to MDRA, $250 to the MDRA Foundation, and $3327.20 to the Stephen Ojalvo Fund.

Web/Twitter/Facebook/Pinterest As of Feb. 28 Facebook Twitter Pinterest

Last Month 6,469 1,811 473

Current 6,500 1,822 474

Nystrom Card Please Place

Instagram

442

475

COMMITTEE REPORTS

Advocacy: The letter of support for Dakota Rail Trail has been sent.

We are lending our support to the Greenway extension project. Extend the Greenway campaign meeting will be held on April 5 at 6:00pm and MDRA will have a booth at the event. Club Administration: The grant application will be available on our site March 15th and open until April 30th. The MDRA Foundation will be shown on Guidestar’s site next week. Programs: Polar bears are continuing to run all year meeting every Saturday. Stadium running has ended and this year we had limited dates due to the Super Bowl – we hope to have additional dates next year that are more consistent. Registration for the Women’s camp is open. The spring marathon training class has 78 people registered. MDRA is looking at hosting another water stop for a 20 mile training run open to public on May 26. Promotions: Wells Fargo Run Club event is taking place on March 22 and MDRA will provide information on our programs. Publications: If there is a place that you know of that would like the MDRA magazine, please send the address to Sarah. We’ve been getting more advertising in the e-newsletter. Race: Registrants are using the disocunt codes and finding them more easily. We are looking for a new route for Fred Kurtz due to construction on the course. USATF: Update on background check guidelines discussed. New Business: None. Old Business: Discussed some PR opportunities for MDRA possibly tied to the grant award winner. Looking into PR on radio stations with upcoming running events. The meeting was adjourned by Randy Fulton, seconded by Rick Recker. The next MDRA Board meeting will be April 14, 2018.

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MEETING MINUTES Minutes of the Board of Directors Meeting - April 9, 2018 Members Present: Dennis Barker, Rochelle Christensen, Wendy Jones, Nate Klema, Kathy Larsen, Dave Marek, Kelly May, Sarah Stangl, David Daubert Members Absent: Jenny Scobie, Randy Fulton, Rick Recker, Damon Rothstein, Steve Hyland Guests: Sarah McInerney Secretary’s Report Minutes of the Board of Directors’ Meeting for March 12, 2018 were approved and accepted by Kathy Larsen and seconded by Wendy Jones.

income related to the training programs, community giving granting and associated administrative costs. Programs: -SMTP has 84 participants. Participants completed a survey to assist coaches. The Steve O memorial run was well attended despite the cold weather. -MDRA plans to have a water stop at Calhoun Executive Center on May 26. -The Track Club will begin in June. Promotions: Randy Fulton staffed the Wells Fargo Expo. Publications: The RunMinnesota magazine is going out this week. Race: Three MDRA races were held this past month and the cold weather resulted in fewer runners. USATF: No update New Business: Board members are asked to think about a Board work plan: envisioning what MDRA will look like in 5 years BOD, and select goals. This will be discussed at the May meeting. Old Business: None.

Treasurer’s Report · March revenues were unfavorable to plan by $.2K and YTD revenues were unfavorable to plan by $.3K. MTD’s unfavorability was primarily driven by lower advertising revenue of $.8K and offset by other revenue categories of $.6K. YTD’s unfavorability was primarily driven by lower The meeting was adjourned by Dave Marek, seconded by Rochelle membership of $1.1K and offset by other revenue categories of .8K. Christensen. · 2018 YTD revenues are unfavorable to 2017 YTD revenues by $4.7K. The unfavorability was driven by the timing of ad revenues of $3.7 and The next MDRA Board meeting will be May 14, 2018. dome receipts of $2.4K. · March expenses were favorable by $.2K to plan and YTD expenses were favorable to plan by $1.1K. MTD’s favorability was primarily driven by the timing of professional services of $1.1K and offset by timing of race expenses of .6K. YTD’s favorability is primarily driven by timing of office expense of $1.8K offset by clothing purchases of $1.3K. · 2018 YTD expenses are favorable to 2017 YTD expenses by $3.5K and net income was unfavorable by $1.2K. The treasurer’s report was approved and accepted by Rochelle Christensen, and seconded by Dave Marek. Office Manager’s Report As of March 31 Membership: 2018 2017 Membership Total 2,468 2,011 (prior month: 2,493) *2017 membership numbers now count all family members on the account. Family accounts were previously only counted as one member which is why the 2016 membership total listed appears to be low. The following donations were received in March 2018: $185 to MDRA, $150 to the MDRA Foundation, and $710 to The Stephen Ojalvo Fund.

Web/Twitter/Facebook/Pinterest As of March 31 Facebook Twitter Pinterest Instagram

Last Month 6,500 1,822 474 475

Current 6,512 1,838 471 509

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COMMITTEE REPORTS

Advocacy: No update. Club Administration: -The foundation committee reviewed grant

proposals received to date. The application deadline for the community giving grant is April 30, 2018. A recommendation will be made to the Board at the May meeting. -The timing of transferring funds from the MDRA budget to the Foundation budget was discussed. The Foundation will include expenses and

SUMMER 2018

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MEETING MINUTES Minutes of the Board of Directors Meeting - May 14, 2018 Members Present: Dennis Barker, Rochelle Christensen, David Daubert, Randy Fulton, Wendy Jones, Nate Klema, Kathy Larsen, Dave Marek, Kelly May, Rick Recker, Jenny Scobie, Sarah Stangl Members Absent: Steve Hyland, Damon Rothstein Guests: Sarah McInerney, Isobel Ojalvo, Howard Ojalvo Secretary’s Report Minutes of the Board of Directors’ Meeting for April 9, 2018 were approved and accepted by Rochelle Christensen and seconded by Wendy Jones.

Programs: The grants committee reviewed recommendations with the board for approval. A $500 grant was approved and accepted by David Daubert and seconded by Rick Recker. The grant recipient will be announced on the MDRA website once they have accepted the award. We are looking for fall coaches for the marathon training class. We discussed looking at more opportunities for women 5k class. The spring class is going well and we thank the great volunteers we have had setting up the water stops.

Promotions: Discussed establishing an official committee to set up a social media schedule, identify events for MDRA to have a presence at. May 26th we will have a sponsored water stop for the public. Volunteers can sign up online. Publications: New articles are coming out for the magazine. Race Treasurer’s Report entries for a variety of races seem to be down this year. Advertising has • April revenues were unfavorable to plan by $1.7K and YTD revenues increased for a variety of races. were unfavorable to plan by $2.0K. MTD’s un-favorability was primarily Race: Volunteer sign up for races, water stop and grandma’s expo: driven by lower membership revenue of $1.2K and race receipts of $.7K. http://signup.com/go/9VWMmz from equipment rental. Most races to YTD’s un-favorability was primarily driven by lower membership of $2.3K. date have had poor weather and therefore income from races is down this • 2018 YTD revenues are unfavorable to 2017 YTD revenues by $6.6K. year. We discussed restructuring of the race schedule for next year. The un-favorability was driven by the timing of ad revenues of $2.9 and USATF: Implementation of background checks are required for all dome receipts of $2.4K. event management and volunteers. • April expenses were favorable by $4.2K to plan and YTD expenses New Business: Howard and Isobel Ojalvo met with the board to diswere favorable to plan by $5.3K. MTD’s favorability was primarily driven cuss the Steven Ojalvo fund. Some of the funds will be used to support by the timing of magazine expenses of $3.4K and timing of program neighborhood kids entry fees for the Victory 5k race. Future goals for expenses of 1.2K. YTD’s favorability is primarily driven by timing of maga- MDRA include race analysis and planning for 2018, fundraising committee zine expense of $3.7K and timing of professional services of $1.1K. setup, continued program improvements for the MDRA Foundation. • 2018 YTD expenses are favorable to 2017 YTD expenses by $3.0K Old Business: None. and net income was unfavorable by $3.6K. The meeting was adjourned by Randy Fulton, and seconded by Rochelle Christensen. The treasurer’s report was approved and accepted by Jenny Scobie, The next MDRA Board meeting will be June 11, 2018. and seconded by Randy Fulton. Operation Manager’s Report As of April 30 Membership: 2018 2017 Membership Total 2,466 2,187 (prior month: 2,468) *2017 membership numbers now count all family members on the account. Family accounts were previously only counted as one member which is why the 2016 membership total listed appears to be low. The following donations were received in April 2018: $333.80 to MDRA, $5 to the MDRA Foundation, and $100 to The Stephen Ojalvo Fund.

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

Last Month 6,512 1,838 471 509

Current 6,512 1,850 464 544

COMMITTEE REPORTS

Advocacy: MDRA is lending support to the Greenway Extension Coa-

lition. The meetings are getting attention from politicians and others. Club Administration: A few board members are attending a workshop on May 24th on how to make an effective Board. Every Thursday at 7:00pm in June, Greenway Yoga will be hosting yoga classes and donations will be given to the MDRA Foundation. We are seeking new treasurer for the MDRA Board.

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AT THE RACES NOTE: All results are gun times

29 82 88 232 495

Kyle Trudeau, 19 Joel Zimmerman, 18 Jordan Magistad, 18 Logan Knochenmus, 19 Jake Thompson, 18

Men 20 - 34

Hot Dash 10 Mile MARCH 24, 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

Andrew Zachman, 21 Conor Wells, 25 Eric Loeffler, 41 Ryan Becker, 23 Kyle Wagener, 25 Daniel Peters, 26 Mike Bumgarner, 29 Jacob Greeneway, 25 Aiden Winn, 22 Ben Jacobs, 28 Michael Kuhlman, 27 Eric Giandelone, 39 Chad Bartels, 44 Matthew Axelrod, 26 Bradford Ryland, 32 Kevin Doyle, 22 Brandon Kotek, 30 Ethan Genteman, 27 Marcos Santos, 29 Ross Nelson, 40 Brandon Heebink, 33 Chris Disalvi, 30 Eric Eickhof, 29 James Rinek, 30 Michael Bourland, 23 Andrew Haefner, 27 Mark Brose, 49 Jordan Nimlos, 30 Kyle Trudeau, 19 Sam Winter, 27

51:16 51:37 51:57 52:43 52:51 56:43 57:05 57:49 58:20 58:30 58:51 59:33 59:44 59:59 1:00:15 1:00:18 1:00:27 1:01:26 1:02:24 1:02:47 1:03:08 1:03:18 1:03:28 1:04:10 1:04:23 1:04:26 1:04:35 1:04:42 1:04:53 1:05:10

Open Women 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

Lauren Rice, 26 59:26 Elizabeth Frick, 23 1:00:57 Gracia Folkeringa, 29 1:04:23 Laura Docherty, 26 1:04:38 McKenzie Holt, 22 1:05:18 Michelle Pratt, 28 1:06:59 Samantha Soupir, 24 1:07:02 Sonya Decker, 51 1:07:29 Melissa Agnew, 27 1:08:01 Moriah Novacinski, 26 1:08:29 Erin Toner, 28 1:09:12 Kayla Goeman, 24 1:09:25 Tayler-Brianna Huston, 24 1:09:38 Ryan Paulaitis, 26 1:10:01 Lauren Metzger, 29 1:10:03 Nichole Porath, 34 1:10:04 Rebekah Ormsby, 43 1:10:12 Melanie Holman, 25 1:10:33 Allison Mumbleau, 36 1:10:36 Briana Scott, 31 1:10:39 Alicia Mansur, 29 1:10:40 Amy Engnes, 46 1:10:55 Jenna O’Donnell, 25 1:11:12 Kari Wynnemer, 34 1:11:42 Ashley Dobbelmann, 34 1:11:42 Stephanie Skiermont, 42 1:12:23 Cassie Lofgren, 22 1:12:44 Jorden Johnson, 24 1:13:01 Lauren Crepeau, 38 1:13:08 Emily Nyre, 37 1:13:25

Men 8 - 9

404 Spencer Christensen, 8

Men 14 - 15

535 Ryan Cunningham, 14

Men 16 - 17 92

Ben Harvey, 17

Men 18 - 19

1:33:07 1:42:07 1:12:41

1 2 4 5 6 7 8 9 10 11

Andrew Zachman, 21 Conor Wells, 25 Ryan Becker, 23 Kyle Wagener, 25 Daniel Peters, 26 Mike Bumgarner, 29 Jacob Greeneway, 25 Aiden Winn, 22 Ben Jacobs, 28 Michael Kuhlman, 27

Men 35 - 39 12 32 35 36 43 52 55 56 57 63

Eric Giandelone, 39 Peter Tollefson, 37 Fabio Vannucci, 36 Adam Burnett, 37 Troy Handy, 38 Scott Fox, 35 Rob Donahue, 37 Andrew McNattin, 38 Jim Reilly, 37 Aaron Cook, 36

Men 40 - 44 3 13 20 31 34 37 64 74 79 89

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

RESULTS

Eric Loeffler, 41 Chad Bartels, 44 Ross Nelson, 40 William White, 42 Tim Howe, 44 Evan Roberts, 43 Anthony Heaney, 43 Derek Sciacca, 42 Tim Rogge Jr., 42 Matt Eliason, 43

1:04:53 1:11:47 1:12:28 1:23:11 1:39:09 51:16 51:37 52:43 52:51 56:43 57:05 57:49 58:20 58:30 58:51 59:33 1:05:14 1:06:32 1:06:47 1:07:56 1:08:47 1:08:59 1:09:05 1:09:10 1:09:26 51:57 59:44 1:02:47 1:05:13 1:06:25 1:06:49 1:09:27 1:10:51 1:11:25 1:12:29

Men 45 - 49 27 75 105 111 115 118 126 144 157 169

Mark Brose, 49 1:04:35 Mica Grafenstein-Kinzel, 45 1:10:54 Larry Geffre, 47 1:13:08 Marc Carlson, 46 1:13:49 Brad Hadsall, 45 1:14:18 Mark Burgoyne, 49 1:14:29 Eric Hjerpe, 45 1:15:27 Tyrone Perron, 49 1:16:33 Wayne Linderman, 46 1:17:48 Luis Diaz Calle, 45 1:18:39

Men 50 - 54 46 59 112 128 158 172 187 200 201 222

David Gutermuth, 54 David Henry, 53 Robert Dado, 53 Kenneth Downer, 53 Steve Nelson, 51 John Falvey, 51 Dan Zibell, 50 Daniel Cuddihy, 50 Pete Greuel, 51 Kevin Lentsch, 51

Men 55 - 59 44 104 106 114 137 192 198 210 221 231

Jim Hannon, 59 Tom Ost, 58 Kevin Kaiser, 57 Mike Berkopec, 55 Mike Nelson, 55 John Wall, 57 Donald Hayden, 55 David Svendsen, 57 Mike Murray, 59 Jeff Van Wychen, 58

Men 60 - 64 38 39 190 241 244 247 251 307 465

SUMMER 2018

Kraig Lungstrom, 60 Bobby Paxton, 61 Craig McCoy, 64 Todd Miller, 64 Jerry Heaps, 62 Bruce Jenkinson, 60 Joseph Evans, 61 Jim Anderson, 60 Tom Brindley, 63

1:08:05 1:09:13 1:14:05 1:15:34 1:17:52 1:18:56 1:19:43 1:20:46 1:20:50 1:22:31 1:08:00 1:13:05 1:13:17 1:14:12 1:16:16 1:19:59 1:20:40 1:21:46 1:22:29 1:23:00 1:06:58 1:07:02 1:19:49 1:23:26 1:23:37 1:24:04 1:24:28 1:26:59 1:37:16

517

Jim Overby, 63

Men 65 - 69 353 440 490 570

Christopher Boon, 67 Daniel Birkholz, 69 Larry Zarling, 65 Thomas A Burkman, 66

Men 75 - 79

525 David Roseen, 77

Men 80 - 84

475 Darrell Christensen, 80

Women 16 - 17 44

Reenie Sullivan, 17

Women 18 - 19 63 86 127 130 289 406 715 890

Brooke Lorentz, 19 Rachel Larson, 19 Sara Brekke, 19 Ali Stone, 19 Lindsey Kastelle, 19 Lauren Weber, 19 Hannah Lepper, 18 Abigail Macioch, 19

Women 20 - 34 1 2 3 4 5 6 7 9 10 11

Lauren Rice, 26 Elizabeth Frick, 23 Gracia Folkeringa, 29 Laura Docherty, 26 McKenzie Holt, 22 Michelle Pratt, 28 Samantha Soupir, 24 Melissa Agnew, 27 Moriah Novacinski, 26 Erin Toner, 28

Women 35 - 39 19 29 30 34 39 40 41 46 47 48

Allison Mumbleau, 36 Lauren Crepeau, 38 Emily Nyre, 37 Michelle Reynolds, 37 Allison Offerman, 39 Danielle Burnett, 37 Kelly Nuss, 39 Jacqueline Hebert, 37 Talia Greenwood, 35 Gina Rumane, 39

Women 40 - 44 17 26 32 37 52 83 90 108 128 148

Rebekah Ormsby, 43 Stephanie Skiermont, 42 Jennifer Sjoberg, 40 Jen Lenarz, 43 Sarah Henry, 40 Toni Luschen, 42 Becky Zinn-Caulfield, 42 Kim Winge, 44 Meredith Sykora, 42 Carrie Jacobs, 42

Women 45 - 49 22 35 36 38 45 73 80 88 95 110

Amy Engnes, 46 Jennifer Martone, 46 Tracy Ost, 48 Danielle Gordanier, 47 Theresa Sakry, 47 Tanya Crawford, 45 Jennifer Sullivan, 47 Jennifer Neuman, 47 Lisa Wacek, 47 Tina Mielke, 45

Women 50 - 54 8 152 200 210 223 224 229 232 235 240

1:40:31 1:29:50 1:35:15 1:38:50 1:44:44 1:41:25 1:38:05 1:16:02 1:18:20 1:19:44 1:22:30 1:22:35 1:31:33 1:36:58 1:50:35 2:03:17 59:26 1:00:57 1:04:23 1:04:38 1:05:18 1:06:59 1:07:02 1:08:01 1:08:29 1:09:12 1:10:36 1:13:08 1:13:25 1:14:03 1:15:25 1:15:37 1:15:54 1:16:22 1:16:27 1:16:29 1:10:12 1:12:23 1:13:44 1:14:56 1:17:06 1:19:35 1:19:58 1:21:11 1:22:31 1:24:07 1:10:55 1:14:07 1:14:25 1:15:00 1:16:16 1:19:04 1:19:26 1:19:50 1:20:13 1:21:15

Sonya Decker, 51 1:07:29 Michele Fredrickson, 50 1:24:32 Jenny Jaakola, 52 1:27:03 Jennifer Baldwin, 50 1:27:34 Jennifer Medernach, 50 1:28:30 Ruthann Duda, 53 1:28:30 Carrie Franzen, 50 1:28:43 Karen Januschka-Johns, 54 1:28:51 Ann Nelson, 53 1:28:55 Susan Howe, 53 1:29:15

Women 55 - 59 70 176 177 192 212 215 277 297 312 378

Wanda Lewis, 56 1:18:51 Judy Januschka Murray, 58 1:25:53 Mary Januschka, 57 1:25:53 Teresa Kohlnhofer, 56 1:26:39 Jean French, 55 1:27:39 Deb Wegner, 58 1:27:59 Anita Baugh, 59 1:30:39 Bev Soukup, 56 1:31:50 Bernadine Polovitz, 56 1:32:27 Rebecca Hagen, 56 1:35:48

Women 60 - 64 112 253 283 333 335 388 405 440 443 523

Teeny Emmerich, 60 Barb Anderson, 60 Linda Odden, 60 Barbie Laughlin, 63 Karen Hansen, 63 Jane Bolla, 60 Karen Brindley, 63 Michelle Wagner, 61 Susan Pokorney, 62 Patrice Swan, 60

Women 65 - 69

321 Pam Stevens, 65 482 Delma Bartelme, 68

Women 70 - 74 498 Jan Daker, 70

Women 80 - 84

977 Dorothy Marden, 81

1:21:36 1:29:44 1:31:05 1:33:23 1:33:27 1:36:18 1:36:57 1:38:07 1:38:15 1:41:03 1:32:52 1:39:24 1:40:13 2:24:18

MDRA 7 Mile MARCH 31, HOPKINS 1 2 1 2 3 4 5 6 7 8 9 3 10 11 12 13 14 15 16 17 18 4 19 20 21 22 23 24 25 26 5 27 28 29 30 31 6 32 33 34 35 36 37 38 7 8 39 40 9

Scott Mittman, 25 Hurt Kellmann, 24 Lisa Baumert, 30* Kelly Boler, 36* Ttocs Gerg, 25 James Rinek, 30 Doug Schroeder, 32 Daniel Johnson, 60 Riley Moynihan, 28 Tim McManus, 28 Aaron Rendahl, 40 Kiley Green, 24* David Gutermuth, 54 Kraig Lungstrom, 60 Daniel Scheff, 37 Eric Slagle, 41 Marc Nosal, 52 Brian Dixon, 55 Edward Jackson, 52 Nick Feiock, 30 Daniel Baron, 51 suzie fox, 34* Jerod Pekuri, 31 Sean Foley, 46 Kurt Jewell, 49 Craig Hagensick, 53 Tyler Morrison, 34 Denny Jordan, 66 Teal Perrine, 37 Kirt Goetzke, 57 Sarah Carrasco, 31* David Ehasz, 55 Bill Severud, 38 Mark Roberts, 51 Michael Lawler, 56 Joshua Stromgren, 26 Elaina Wild, 31* Jeffrey Fuller, 44 Omar Palacios, 35 Mohammed Murunga, 39 Shay Cleary, 43 Gerard Cramer, 42 Jeff Vizenor, 49 Brian Raymon, 45 Bethany Oberg, 30* Linda Green, 54* Jay Callahan, 31 Mike Nixon, 44 Jaclyn Swintek, 36*

42:18 43:07 45:22 45:22 45:29 46:14 46:29 47:11 47:19 47:42 48:32 49:38 49:44 49:58 50:06 50:13 50:31 50:38 50:51 51:22 51:24 51:44 53:01 53:31 53:50 53:58 54:30 54:41 55:30 55:52 55:56 56:00 56:02 56:12 56:17 56:48 57:19 57:19 59:27 1:00:46 1:00:49 1:00:55 1:01:50 1:02:01 1:02:32 1:02:33 1:02:38 1:03:37 1:03:43

AT THE RACES NOTE: All results are gun times 41 Paul Bulger, 56 1:05:11 10 Pamela Kittelson, 51* 1:05:11 42 John Eiden, 54 1:05:43 43 Eli Wolter, 39 1:06:25 44 John Crozier, 26 1:06:26 11 Amanda Symes, 32* 1:06:39 12 Jill Jewell, 48* 1:06:59 45 Charles Zee, 66 1:07:12 46 Melvin Kauma, 60 1:07:36 13 Mary Ryan, 62* 1:07:45 14 Holly Mahling, 47* 1:08:58 15 Addishiwot Woldesenbet, 35* 1:10:39 16 Kate Kelly, 41* 1:11:25 47 Robbie Skantz, 46 1:11:26 48 Jerry Heaps, 62 1:11:36 49 Robert Brittain, 59 1:13:39 50 Vince Rohr, 74 1:14:59 17 Ellen Kendall, 50* 1:16:08 18 Jeannie Economy, 50* 1:16:09 51 Phil Erickson, 77 1:16:32 52 darrell christensen, 80 1:16:33 53 Jonathan Woodman, 50 1:16:48 19 Autumn Domstrand, 37* 1:17:43 20 Breanna Schlegel, 25* 1:17:46 21 Eva-Marie Kremer, 48* 1:18:03 54 Steve Maupin, 67 1:18:41 22 Jo Lynn Bucki, 52* 1:20:23 23 Erica Bucki, 25* 1:20:24 24 Erin Jopke, 37* 1:26:18 55 David Peterson, 58 1:28:40 25 Jessica Elam, 35* 1:29:28 26 Mary Henry, 34* 1:32:31 27 Breidy Garcia, 28* 1:34:07 56 David Daubert, 72 1:39:18 57 Phillip Smith, 69 1:52:10 * indicates females

MDRA Lake Johanna 4-Mile MARCH 17, ARDEN HILLS 1 2 3 4 5 1 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 31 32 33 2 34 35 36

Nick Ross, 29 Phil Richert, 31 John Leaf, 30 Derek Schlager, 27 Daniel Strike, 47 Marit Sonnesyn, 24* Brian Behrendt, 37 Thomas Ryan, 18 Kraimersweetness, 17 Matthew Schmidt, 44 Teal Perrine, 37 robert finke, 55 Nate Leckband, 35 Matthew Berg, 17 Jan Rybar, 56 Dawson Quimby, 18 Aaron Rendahl, 40 Edward Jackson, 52 Eric Porte, 53 Matusola Norforkski, 18 Josue Moras, 16 Scott Myers, 42 Pete Kessler, 56 David Peterson, 57 Angelo D Fiataruolo, 14 Pavin Mak, 16 Eric Slagle, 41 Daniel Baron, 51 Sean Faulk, 45 Jeffrey Fuller, 44 Zachary Warns, 15 Matthew Krzmarzick, 15 Steve Chichester, 55 Matthew Peterson, 51 Andrea Myers, 42* Eric Hjerpe, 45 Kristopher Gerber, 40 Patrick Haake, 62

21:17 21:51 22:26 23:33 23:40 24:09 24:20 24:31 24:34 24:36 24:49 24:51 25:05 25:17 25:34 25:37 25:44 25:57 25:59 26:09 26:33 26:37 26:44 27:04 27:07 27:19 27:21 27:24 27:26 27:31 27:32 27:37 27:42 27:43 27:46 28:07 28:08 28:21

37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 3 4 55 56 5 6 57 7 58 8 9 59 60 61 62 63 64 10 65 66 67 68 69 11 70 71 72 73 12 74 13 75 76 14 15 77 78 79 80 16 81 82 83 17 84 18 85 19 86 87 88 20 89 21 22 90 23 91 92 93 24 25 26 94 27 28 95 96 97 29 30 31 32

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

RESULTS Sean Foley, 46 Craig Hagensick, 53 Randy Niemiec, 47 Dan Sparkman, 57 Gerard Cramer, 42 Kirt Goetzke, 57 Brendan Byrne, 30 Jake Wittman, 27 Danny Vasquez, 18 Jon Matthiae, 66 Tom Danielson, 66 Omar Palacios, 35 Carter Menne, 13 Scott Purrrington, 54 Steve DeBoer, 63 Peter Kaul, 52 Tom Styrbicki, 52 Dale Heinen, 62 Maya Strike, 16* Wendy Krause, 37* John Crozier, 26 Joshua Stromgren, 26 Mari Belina, 18* Linda Green, 54* Mohammed Murunga, 39 Karis Lysne, 44* Paul Case, 60 Lisa Raetz, 32* Ann Wasson, 56* John Eiden, 54 Griffin Boos, 15 Shay Cleary, 43 Nick Sajevic, 15 Ron Hill, 34 Tom Ruen, 49 Jill Sajevic, 46* Jeff Vizenor, 49 Wayne Grundstrom, 71 Bill Severud, 38 Mark Leduc, 63 Darryn Kozak, 55 Klare Case, 28* Arland Braaten-Lee, 68 Christopher Kelly, 55 Jeff Holmbeck, 61 John Labalestra, 70 lauren kaplan, 35* Casey Kaplan, 35 Joanna barrett, 49* Angelo Fiataruolo, 49 david hubman, 57 Nissa Larson, 39* Carrie Marsh, 41* Abdirisak Abdi, 16 Fue Xiong, 30 Jeff Olson, 69 Ivan Lui, 44 Cynthia Stennes, 52* Michael Stoner, 41 Samuel Chu, 32 Dennis Nelson, 70 Pamela Kittelson, 51* Mel Kauma, 60 Melissa Jacobson, 35* Paul Bulger, 56 Jodi Pope, 55* Miles Huberty, 14 Brandon Thrash, 31 Andrew Quance, 27 Kristen Prillwitz, 37* Steve Moses, 53 Gloria Jansen, 70* Amanda Symes, 32* Mark Huttman, 17 Candy Millerbernd, 49* Stephen Walsh, 58 Donakowski Timothy, 66 David Kuehn, 63 Heather Farrar, 45* Barbara Carlson, 53* Megan Tomas, 16* Scottie Bahr, 50 Abbey McAleer, 14* Elizabeth Meyer, 59* Norm Purrington, 74 Joe Fjerstad, 64 Joe Mayer, 53 Asha Shoffner, 34* Jeri Glick-Anderson, 59* Julie Peterson, 62* Kimberly Menne, 42*

28:22 28:22 28:23 28:45 28:48 29:07 29:09 29:10 29:11 29:13 29:24 29:25 29:32 29:35 29:38 29:53 30:16 30:21 30:27 30:28 30:30 30:38 30:48 31:05 31:10 31:11 31:21 31:36 31:41 31:47 31:52 31:53 32:09 32:14 32:20 32:21 32:46 32:55 32:58 33:00 33:01 33:03 33:07 33:07 33:10 33:12 33:32 33:32 33:34 33:39 33:50 33:59 34:04 34:08 34:18 34:31 34:32 34:32 34:47 34:52 34:54 34:57 35:01 35:04 35:16 35:21 35:30 35:30 35:31 35:43 35:43 35:48 35:52 35:55 36:06 36:07 36:25 36:31 36:38 36:44 36:50 36:54 36:59 37:03 37:07 37:08 37:18 37:24 37:25 37:27 37:52

98 Ibraheem Malik, 15 37:53 99 Joseph Braun, 54 37:54 100 Howard Ojalvo, 64 37:55 33 Emilie Ficek, 41* 38:05 101 Jonathan Woodman, 50 38:38 102 Paul Johnson, 50 38:40 103 Rick Recker, 73 38:44 104 John Brown., 74 38:51 105 John Borgfelt, 65 38:58 34 Brook Lemm-Tabor, 65* 39:03 106 Devin Dowell, 17 39:04 35 Debra Walsh, 62* 39:13 107 Timothy Walsh, 68 39:13 36 Sherry Case, 59* 39:15 37 Asha Ali, 16* 39:25 108 Richard Weil, 67 39:43 109 Sara Lara, 43 39:50 38 Elizabeth Frost, 44* 40:05 110 michael toyli, 70 40:10 111 Tom Millerbernd, 51 40:28 112 Lynn Reemtsma, 68 40:29 39 Autumn Domstrand, 37* 40:31 40 Delma Bartelme, 68* 41:07 41 Breidy Garcia, 28* 41:31 42 Genal Heinsen, 38* 42:00 43 Alexa Tinder, 16* 42:13 44 Jeff Webber, 53* 42:14 45 Candy Patrin, 69* 42:19 46 Erin Jopke, 37* 42:24 113 patrickpatrick ryan, 69 43:20 47 Jennifer Jones, 40* 43:38 48 Carol DeBlieck, 64* 43:49 49 Dorinda Lambrecht, 52* 44:07 50 Jayne Larson, 42* 44:07 114 Stephen Bullard, 60 44:13 51 Anita Macias-Howard, 63* 44:27 52 Linda Williams, 61* 44:57 115 James Chase, 58 45:54 116 Stephen Paladie, 75 46:10 117 Gerald Weightman, 63 47:37 118 Don Soule, 68 47:54 53 Patricia Peluso, 61* 47:55 54 Rosemary Harnly, 71* 48:18 119 john Cramer, 66 48:40 120 Mike Miler, 56 48:40 121 Dave daubert, 72 49:00 122 Dick Olson, 85 49:51 55 Bharathi Murali, 27* 51:39 56 Nicole Coady, 37* 56:42 57 Mark Eggers, 55* 1:00:34 123 David Huberty, 73 1:01:38 124 Silas Bell, 70 1:01:38 125 Lee Dittbenner, 67 1:04:21 58 Lindsay Nauen, 67* 1:04:27 * indicates females

MDRA Ron Daws 25K APRIL 7, HOPKINS 1 2 3 4 5 6 1 7 8 9 10 11 12 2 3 13 14 15 16 17 18 19 20 21 22 23 4

Dan Greeno, 30 Cole Decker, 24 Anthony Fryer, 43 Jesse Merkel, 30 Robert Economy, 54 Ben Jacobs, 28 Stephanie Price, 28* Douglas Schroeder, 32 Jordan Roby, 27 Thomas Datwyler, 31 Paul Gorton, 42 Robert Day, 52 James Brand, 38 Abby Knight, 34* Wanda Gau, 55* Dennis Wallach, 60 Anurag Jain, 31 Eric Porte, 53 alex trevino, 28 Matthew Schmidt, 45 Scott Bosch, 42 Marc Nosal, 52 Riley Moynihan, 28 Adam Doiron, 37 Nick Vetter, 34 Teal Perrine, 37 Sara Conrad, 38*

1:28:27 1:28:40 1:38:21 1:38:45 1:38:55 1:38:56 1:40:26 1:41:09 1:41:31 1:42:01 1:44:21 1:45:47 1:46:49 1:48:17 1:48:52 1:49:20 1:49:44 1:49:47 1:49:50 1:50:36 1:51:24 1:53:59 1:54:20 1:54:33 1:54:40 1:55:15 1:55:27

5 Alicia Mansur, 29* 1:55:48 24 Jason Mansur, 31 1:55:49 25 Nick Schroeder, 22 1:58:37 26 Thomas Lindsay, 41 1:59:05 27 Brian Dixon, 55 1:59:17 6 Frances Wood, 37* 1:59:20 7 Lindsay Conrad, 35* 2:01:04 8 Rochelle Wirth, 55* 2:01:08 9 Jill Marble, 46* 2:01:36 28 Corey Bork, 41 2:02:30 29 Tim Nordberg, 37 2:03:03 30 Thomas Rogers, 51 2:03:20 10 Angie Kennedy, 47* 2:04:10 11 Kate Clarkin, 43* 2:04:15 31 Gerard Cramer, 42 2:06:07 12 Meredith Yue, 26* 2:06:26 13 Katie Thompson, 34* 2:06:40 14 Andriette Wickstrom, 63* 2:06:48 15 Julie Hull, 45* 2:07:20 32 Alberto Vasquez-Parada, 52 2:10:02 16 Dexi Maxa, 33* 2:10:47 33 Matt Rantala, 48 2:11:02 34 Michael Bunda, 37 2:11:38 35 Chris Thorson, 42 2:12:10 36 Patrick Kruegel, 50 2:12:10 37 Omar Palacios, 35 2:12:56 17 Stephanie Boss, 43* 2:14:18 38 Kevin Johnson, 50 2:14:20 39 Joshua Stromgren, 26 2:14:25 40 Alex Mahrer, 27 2:14:27 41 Chris Mahrer, 30 2:14:27 18 Rachel Lande, 44* 2:15:32 19 Laurie Hanscom, 54* 2:16:12 20 melissa wieczorek, 46* 2:16:27 42 Brent Veninga, 46 2:18:14 43 Nick Feiock, 30 2:18:32 21 Heather Himler, 42* 2:19:19 22 Jeannie Economy, 50* 2:19:56 23 Stephanie Hoff, 38* 2:20:21 24 Dana Bolwerk, 35* 2:20:22 44 Mike Graceman, 52 2:21:07 45 Jerry Heaps, 62 2:21:07 46 scott davidson, 37 2:22:48 47 David Wirth, 53 2:22:52 25 Andrea Cronk, 21* 2:23:08 26 Anna Gisselman, 22* 2:23:08 48 John Eiden, 54 2:24:00 27 Kari Eloranta, 28* 2:24:48 28 Cami Connell, 29* 2:25:11 29 Anna Heinzerling, 29* 2:25:11 30 Erin Hansen, 35* 2:25:44 31 Maggie Cook, 27* 2:25:54 32 Mandi Zupfer, 25* 2:26:12 33 Lisa Raetz, 32* 2:27:21 34 Wendy Krause, 37* 2:28:16 35 Casey Mae Jones, 23* 2:28:44 49 Matthew Nelson, 48 2:29:08 50 Mike Nixon, 44 2:30:12 51 Fue Xiong, 30 2:31:38 36 Ellen Heine, 44* 2:35:07 37 Julie Cash, 51* 2:36:22 38 Jennifer Jensen, 40* 2:39:53 39 Mary Purcell, 60* 2:39:56 40 Amy Sissala, 32* 2:40:23 41 Joni Schake, 34* 2:44:01 52 Vincent Rohr, 74 2:48:58 53 sven jorgenson, 56 2:49:02 54 Gerald Weightman, 63 2:53:11 55 Edward Rousseau, 78 3:00:54 56 Art Jacobson, 63 3:09:38 57 Alan Phillips, 83 3:10:09 58 Phil Erickson, 77 3:11:01 59 Michael Baker, 70 3:14:19 42 Tanya Nelson, 44* 3:17:57 60 David Petersen, 58 3:22:25 * indicates females

Goldy’s Run 10 Mile APRIL 8, MINNEAPOLIS

Open Men 1 2 3 4

Zach Haskins, 27 Tyler Warren, 26 Kevin Doe, 37 Bryan Larison, 34

57:16 59:51 1:00:10 1:00:25

SUMMER 2018

AT THE RACES NOTE: All results are gun times 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

Shawn McMerty, 44 Bradley Sipley, 33 Chris DiSalvi, 30 David Scherer, 41 Patrick Nelson, 33 Joshua Reece, 21 Steve Munson, 40 Mark Zimmer, 43 Jake Coulson, 21 Christopher Rupp, 45 Ryan Emanuelson, 24 Jim Hannon, 59 Brian Krueger, 30 Jeff Rahman, 39 Michael Allen, 19 Bobby Paxton, 61 Rudici Cazeao, 47 Joseph Delano, 39 Braeden Campbell, 21 Alec Werning, 21 Michael Immer, 42 Jon Knutson, 40 Paul Brown, 60 John McCarthy, 41 Adam Salwey, 27 Kevin Grabau, 52

Open Women 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

Lindsey Pierret, 30 McKenzie Holt, 22 Melissa Gacek, 41 Angie Voight, 41 Brittany Opatz, 32 Becky Youngberg, 43 Leigh Langehough, 26 Caitlin Jorgenson, 25 Sandra McClellan, 39 Melissa Agnew, 27 Megan Korthour, 25 Casey Schwarz, 37 Kelly Trom, 30 Darla O’Connor, 50 Jelia Bean, 21 Rachael Grundman, 26 Taylor Schroeder, 19 Kelly Olson, 24 Christina Roberts, 32 Kaylee Arndt, 15 Amy Erickson, 33 Emily Kiolbasa, 22 Kalsey Beach, 32 Jane Morris, 36 Amber Garry, 38 Gina Corcoran, 44 Natalie Prescott, 23 Karin Englund, 28 Lori Egbers, 34 Tanelle Steichen, 39

Men Under 8

594 Boe Carlson, 2 767 Dake Chatfield, 3

Men 8 - 9

927 Tyler Cook, 9

Men 10 - 11 88

George Dahlager, 10

Men 12 - 13

149 Joseph Struthers, 13 775 Ryan Glaser, 13 955 Wyatt DeLay, 12

Men 14 - 15 488 497 632 789

Noah Hughes, 14 Jacob Doehrmann, 14 Jackson Coyer, 14 Erik DeMeyere, 14

1:01:55 1:02:27 1:03:19 1:03:19 1:04:34 1:04:38 1:05:03 1:05:07 1:05:20 1:05:26 1:05:27 1:06:18 1:06:19 1:06:24 1:06:37 1:06:37 1:06:38 1:07:23 1:07:24 1:07:25 1:07:25 1:07:28 1:07:31 1:07:44 1:08:01 1:08:02 1:01:52 1:04:32 1:04:40 1:05:44 1:06:01 1:06:01 1:06:55 1:07:54 1:07:54 1:08:31 1:08:46 1:09:07 1:09:11 1:09:14 1:09:44 1:10:16 1:10:30 1:10:44 1:10:46 1:11:00 1:11:05 1:11:12 1:11:25 1:11:37 1:12:26 1:13:20 1:13:30 1:13:41 1:13:41 1:13:54 1:38:34 1:46:20 2:05:05 1:14:57 1:19:36 1:46:47 2:19:57 1:33:46 1:34:09 1:40:18 1:48:37

RESULTS

Men 16 - 17 89 215 229 615 836

Brady Decker, 16 Luke Mikel, 17 Emmet Whitely, 17 Jose Jr. Melendez, 16 Jack Steele, 16

Men 18 - 19 19 399 601 669 965 969

Michael Allen, 19 Erik Distad, 18 Kevin Chem, 19 Evan Hiew, 19 Benjamin Levin, 19 Paolo Phothiboupha, 19

Men 20 - 34 1 2 4 6 7 9 10 13 15 17

Zach Haskins, 27 Tyler Warren, 26 Bryan Larison, 34 Bradley Sipley, 33 Chris DiSalvi, 30 Patrick Nelson, 33 Joshua Reece, 21 Jake Coulson, 21 Ryan Emanuelson, 24 Brian Krueger, 30

Men 35 - 39 3 18 22 34 36 40 46 49 50 53

Kevin Doe, 37 Jeff Rahman, 39 Joseph Delano, 39 Ben Meservey, 36 Wesley Powers, 35 Russell Lidberg, 35 Ryan Russek, 37 Kyle Skelley, 37 Michael Olson, 38 Jon Krog, 36

Men 40 - 44 5 8 11 12 25 26 28 32 33 35

Shawn McMerty, 44 David Scherer, 41 Steve Munson, 40 Mark Zimmer, 43 Michael Immer, 42 Jon Knutson, 40 John McCarthy, 41 Ryan Sullivan, 40 Matthew Abroe, 42 Geoffrey Getnick, 43

Men 45 - 49 14 21 45 47 57 61 91 96 97 102

Christopher Rupp, 45 Rudici Cazeao, 47 Robert Davenport, 49 Daniel Neitz, 46 Brad Kostial, 49 Stephen Bartos, 47 Rich Decker, 45 James Koerber, 48 Todd Puyleart, 45 Noel Arteaga, 46

Men 50 - 54 30 58 59 62 69 76 86 94 131 151

Kevin Grabau, 52 Steve Neuharth, 51 Chunman Yu, 53 Michael Stone, 50 William Jurney, 51 Bill Sevold, 52 Rick Berg, 51 Michael Marthaler, 52 John Falvey, 51 Michael Lafave, 51

Men 55 - 59 16 73 78 82 109 121 125 133 157 167

Jim Hannon, 59 Steve Pavlik, 55 Kirt Goetzke, 57 Mike Maiers, 55 Tom Ost, 58 Thorn Turner, 55 Gerry Neville, 59 Stanley Hammer, 57 Mario Machado, 58 Dan Blake, 57

Men 60 - 64

SUMMER 2018

1:14:58 1:22:47 1:23:21 1:39:26 1:51:19 1:06:37 1:30:03 1:38:51 1:41:36 2:25:28 2:31:47 57:16 59:51 1:00:25 1:02:27 1:03:19 1:04:34 1:04:38 1:05:20 1:05:27 1:06:19 1:00:10 1:06:24 1:07:23 1:08:39 1:09:04 1:09:57 1:10:47 1:11:08 1:11:21 1:11:24 1:01:55 1:03:19 1:05:03 1:05:07 1:07:25 1:07:28 1:07:44 1:08:18 1:08:33 1:08:53 1:05:26 1:06:38 1:10:38 1:10:48 1:11:39 1:12:45 1:15:08 1:15:58 1:16:17 1:16:40 1:08:02 1:11:57 1:11:59 1:12:52 1:13:19 1:13:49 1:14:52 1:15:57 1:18:34 1:19:41 1:06:18 1:13:31 1:14:05 1:14:31 1:16:58 1:17:53 1:18:09 1:18:39 1:19:55 1:20:11

Complete results of these and all other races run on certified courses in Minnesota are posted at www.raceberryjam.com 20 27 52 113 124 241 252 253 288 373

Bobby Paxton, 61 Paul Brown, 60 Jim Boatman, 61 David Kleingarn, 60 Mark Klosterman, 63 Joe Jeppesen, 62 Mitch Osterholt, 60 Tom Eagan, 62 Joseph Evans, 61 Scott Edgette, 60

Men 65 - 69 227 280 294 369 392 502 537 545 713 770

Todd Miller, 65 David M Nagorney, 68 Michael Styba, 66 Michael Martin, 65 Greg Czerwinski, 65 John Arnett, 66 Rick Johnson, 68 Jim Porath, 65 Philip Forve, 67 Rick Hillard, 65

Men 70 - 74 783 861 935 944 950 958

Bob Maier, 71 Thomas Gross, 71 James Wolf, 73 David Daubert, 72 Pat Fremont, 70 Jim Paine, 71

Men 90 & Up 307 Chris Utz, 90

Women Under 8

105 Elizabeth Swartout, 3 1151 Sara Zanussi, 1 1231 Kelli Meyer, 1

Women 10 - 11

982 Alexis Dorner, 11

Women 12 - 13

520 Emily Hahn, 13

Women 14 - 15 20 176 265 378 1253

Kaylee Arndt, 15 Britt Helgaas, 14 Jenna Hoffman, 14 Sloane Shimek, 15 Lauren Meyer, 15

Women 16 - 17 260 275 336 411 486 596 960

Kate Dwyer, 16 Madeline Launstein, 17 Rachel Mummah, 16 Abagail Turner, 17 Camryn Masini, 17 Chella LaMere, 17 Mirabelle Vezina, 17

Women 18 - 19 17 43 71 137 225 277 350 502 509 624

Taylor Schroeder, 19 Madalyn Baden, 19 Taylor Lyons, 19 Zoe Weller, 19 Jessica Gartner, 19 Michaela Brands, 19 Payton Schneider, 19 Lynnea Helman, 18 Madison Mott, 19 Margaret Jones, 18

Women 20 - 34 1 2 5 7 8 10 11 13 15 16

Lindsey Pierret, 30 McKenzie Holt, 22 Brittany Opatz, 32 Leigh Langehough, 26 Caitlin Jorgenson, 25 Melissa Agnew, 27 Megan Korthour, 25 Kelly Trom, 30 Jelia Bean, 21 Rachael Grundman, 26

Women 35 - 39 9 12

Sandra McClellan, 39 Casey Schwarz, 37

1:06:37 1:07:31 1:11:22 1:17:04 1:18:08 1:23:54 1:24:24 1:24:25 1:26:06 1:29:09 1:23:12 1:25:34 1:26:21 1:28:59 1:29:41 1:34:32 1:35:54 1:36:11 1:43:00 1:46:32 1:48:12 1:54:52 2:07:33 2:09:31 2:13:43 2:21:38 1:26:56 1:20:53 1:57:11 2:01:13 1:50:21 1:36:59 1:11:00 1:25:32 1:29:00 1:33:46 2:02:14 1:28:44 1:29:28 1:32:25 1:34:38 1:36:18 1:39:29 1:49:37 1:10:30 1:15:43 1:18:32 1:23:37 1:27:30 1:29:32 1:32:44 1:36:38 1:36:52 1:40:22 1:01:52 1:04:32 1:06:01 1:06:55 1:07:54 1:08:31 1:08:46 1:09:11 1:09:44 1:10:16 1:07:54 1:09:07

24 25 30 47 51 58 59 63

Jane Morris, 36 Amber Garry, 38 Tanelle Steichen, 39 Ashley Hunter, 35 Angela Chan, 35 Rhianon Sargent, 38 Kristin Haskell, 37 Erin Gorham, 39

Women 40 - 44 3 4 6 26 32 56 61 79 82 84

Melissa Gacek, 41 Angie Voight, 41 Becky Youngberg, 43 Gina Corcoran, 44 Carmen Jaskulke, 42 Stephanie Peterson, 41 Lori Mosser, 43 Jamie Polley, 40 Kim Winge, 44 Kimberly Madrid, 43

Women 45 - 49 34 40 52 67 69 70 87 93 113 127

Holly Neusch, 48 Donna Philippot, 49 Tracy Ost, 48 Shireen Mahabadi, 46 Juli Currie, 46 Cindy Blackstock, 45 Christine Galbreath, 49 Darci Olson, 47 Jennifer Sullivan, 47 Tanya Crawford, 45

1:11:37 1:12:26 1:13:54 1:16:00 1:16:50 1:17:36 1:17:36 1:17:45 1:04:40 1:05:44 1:06:01 1:13:20 1:14:01 1:17:09 1:17:43 1:19:23 1:19:37 1:19:42 1:14:38 1:15:00 1:16:59 1:18:06 1:18:16 1:18:26 1:19:54 1:20:02 1:21:59 1:22:42

Women 50 - 54 14 35 37 44 64 88 102 107 110 121

Darla O’Connor, 50 1:09:14 Kris O’Gara, 54 1:14:39 Cheryl Zitur, 53 1:14:48 Michelle Mikkalson, 54 1:15:57 Linda Kobilarcsik, 54 1:17:47 Kristine Miller, 50 1:19:54 Shelly Mikel, 51 1:20:40 Patty Mcnamara-Nelson, 52 1:21:10 Diane Birkeland, 51 1:21:32 Mary Keilen-Howells, 50 1:22:22

Women 55 - 59 54 117 170 236 237 256 257 329 428 429

Eileen Bonnert, 55 Peggy Becker, 56 Colleen McCormick, 56 Judy Murray, 58 Mary Januschka, 57 Kelly O’Neill, 55 Julie Anderholm, 55 Amy Wolf, 59 Elaine Swart, 56 Terri Nelson, 59

Women 60 - 64 174 426 561 619 642 809 998 1017 1123 1135

Deb Thomford, 60 Joan Schafer, 63 Susan Janssen, 63 Peggy Noid, 60 Carol Lorentzen, 60 Carol Noren, 60 Pam Ogden, 61 Jeanine LaBerge, 62 Juliane Anderson, 60 Nadine Dahms, 60

Women 65 - 69

458 Karen Handegard, 65 591 Pamela Amundson, 69 1208 Vicki Henderson, 65

Women 70 - 74

773 Jan Daker, 70 1335 Lynne Gerber, 70

Women 75 - 79

978 Sandra Dalquist, 77

Women 80 - 84

1365 Dorothy Marden, 81

1:17:04 1:22:03 1:25:14 1:27:50 1:27:50 1:28:31 1:28:36 1:31:53 1:34:59 1:35:00 1:25:30 1:34:56 1:38:21 1:40:16 1:40:38 1:45:13 1:50:47 1:51:33 1:55:53 1:56:19 1:35:24 1:39:17 1:59:57 1:44:01 2:11:20 1:50:16 2:19:58

MDRA MudBall 4 Mile

ATâ&#x20AC;&#x2C6;THEâ&#x20AC;&#x2C6;RACES NOTE: All results are gun times APRIL 22, MINNEAPOLIS 1 Teal Perrine, 37 2 Dennis Currasn, 36 3 Jesse Longley, 52 4 Anurag Jain, 31 5 David Peterson, 57 6 Eric Slagle, 41 7 Jay Callahan, 31 8 Kirt Goetzke, 57 9 Craig Hagensick, 54 10 Chris Thorson, 42 1 Lindsey Purrington, 17* 11 Scott Purrington, 54 12 Michael Harralson, 38 2 Jennifer Hanson, 46* 13 Makai Hanson Bate, 10 14 Peter Kaul, 52 15 Michael Lawler, 56 3 Savannah Crimi, 12* 4 Stephanie Alcivar, 38* 5 Jessica Turoski, 46* 16 Eric Nystrom, 51 17 Darryn Kozak, 56 18 Tom Ruen, 50 19 Lance Voelker, 40 20 Paul Case, 60 6 Nissa Larson, 40* 21 Samuel Chu, 32 22 David Schreiber, 71 7 Kalee Owens, 19* 23 Paul Johnson, 50 8 Klare Case, 28* 24 Scott Nelson, 60 9 Kristin Prillwitz, 37* 10 Morgan Whyte, 20* 11 Ada Meyer, 20* 12 Morgan Mayer, 20* 13 Rose Teng Schecki, 33* 25 Rick Recker, 73 14 Jeri Glick-Anders, 59* 15 Laurie Goudreault, 56* 16 Sara Lindberg, 27* 17 Sonja Minge, 14* 18 Joy Minge, 12* 19 Tazia Brunetti, 43* 26 Norm Purrington, 74 20 Lisa Molnar, 34* 21 Carla Maas, 37* 22 Autumn Domstrand, 37* 23 Anita Lloyd, 52* 24 Jacqueline Bowker, 53* 27 Ryan Cramer, 12 28 Erik Minge, 50 25 Scokie Landsteiner, 36* 26 Emily Waitz, 41* 29 Mitch Vars, 48 30 Streeter Vars, 9 27 Leslie Nagel, 42* 28 Erin Jopke, 37* 31 Thomas Alcivar, 40 29 Lynda Bowker, 49* 30 Karen Hillerman, 47* 32 Richard Furman 31 Morgan MacBain, 50* * indicates females

16:17.0 16:31.0 17:49.0 18:24.0 18:37.0 19:20.0 20:41.0 20:52.0 21:00.0 21:01.0 21:35.0 21:44.0 21:53.0 21:59.0 22:02.0 22:27.0 22:37.0 22:56.0 23:23.0 23:24.0 23:31.0 23:32.0 23:43.0 24:35.0 24:48.0 25:07.0 25:17.0 25:46.0 26:17.0 26:41.0 26:56.0 27:17.0 27:20.0 27:28.0 27:29.0 27:29.0 28:09.0 29:31.0 29:42.0 29:55.0 30:29.0 30:40.0 30:42.0 30:48.0 30:56.0 31:32.0 31:41.0 31:50.0 31:57.0 32:12.0 32:32.0 33:04.0 33:18.0 34:19.0 34:23.0 34:33.0 34:34.0 34:46.0 34:42.0 44:12.0 47:15.0 48:57.0 49:19.0

Get in Gear 10K APRIL 28, MINNEAPOLIS

Open Men 1 2 3 4 5 6 7

Sammy Rotich, 31 Isaac Mukundi, 30 Aaron Easker, 26 Philip Mburu, 30 Benjamin Sathre, 28 Tyler Jermann, 25 Elisha Kogo, 23

29:22 29:25 30:08 30:35 30:50 30:53 31:31

8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Dan Greeno, 30 Calvin Lehn, 24 Brendan Sage, 22 Kenny Miller, 41 Tim Hardy, 42 Matthew Volz, 29 Louis Moreau, 21 Philip Richert, 31 Connor Macintosh, 20 Elias Ruto, 28 Daniel Peters, 27 Eric Johnson, 43 Sam Smith, 27 Brendan Sheehan, 29 John Leaf, 30 Gerad Mead, 38 Brad Moening, 49 Kevin Doe, 37 Ben Jacobs, 28 W Scott Lindell, 50 Taij Mann, 20 Patrick Billig, 55 Anthony Fryer, 43

Open Women 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

Vicoty Chepngeno, 22 Iveen Chepkemoi, 20 Katy Moen, 26 Dakotah Lindwurm, 22 Elizabeth Frick, 23 Lauren Rice, 26 Margaret Ludick, 33 Joan Massah, 28 Stephanie Price, 28 Marit Sonnesyn, 24 Angie Williams, 38 Colette Celichowski, 24 Kari Campeau, 28 Mary Wirtz, 30 Alison Smyth, 27 Daisy Islas, 11 Melissa Gacek, 41 Caitlin Gregg, 37 Laura Jacobs, 26 Sarah Keane, 39 Abbey Singleton, 24 Sara Conrad, 38 Koby Hagen, 34 Paige Kobe, 19 Suzie Fox, 34 Claire Walling, 26 Lindsey Burgstahler, 23 Bonnie Sons, 52 Erin Ladendorf, 32 Kim Bishop, 38

Men 8 - 9

382 William Schwemm, 9

Men 10 - 11

695 Lliam Merrell, 10

Men 12 - 13 118 310 677 735

Cody West, 13 Johann Schroeer, 13 Ryan Wilkins, 13 John Schwartz, 13

Men 14 - 15 101 158 159 226 343 379

Lucas Yang, 15 Jack Nightingale, 15 Ethan Hanson, 15 Isaac Wu, 15 Jay Manolis, 15 Javy Hamlin, 14

Men 16 - 17 89 128 162 413 425 692 709

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

RESULTS

Michael Miller, 16 Sam Richter, 16 Owen Mische, 17 Joe Hageman, 16 Marc Valdez, 17 Avery Lehr, 16 Tyler Rhyan, 17

Men 18 - 19

155 Owen Pederson, 18 728 Mitchell Horn, 19

31:36 31:36 31:57 32:42 32:53 33:19 33:24 33:37 33:46 33:54 34:11 34:13 34:22 34:40 34:47 34:48 34:58 35:05 35:09 35:26 35:26 35:36 35:42 32:40 33:16 33:53 34:49 35:21 35:53 36:27 36:38 37:20 37:29 37:33 38:11 38:24 38:46 38:53 38:55 38:56 39:08 39:48 39:53 40:44 41:07 41:12 41:17 41:19 41:44 41:51 41:51 41:58 42:31 55:30 1:06:31 43:08 52:48 1:05:38 1:08:59 42:14 45:47 45:50 49:23 54:07 55:28 41:26 43:55 46:17 56:19 56:41 1:06:22 1:07:15 45:42 1:08:27

Men 20 - 34 1 2 3 4 5 6 7 8 9 10

Sammy Rotich, 31 Isaac Mukundi, 30 Aaron Easker, 26 Philip Mburu, 30 Benjamin Sathre, 28 Tyler Jermann, 25 Elisha Kogo, 23 Dan Greeno, 30 Calvin Lehn, 24 Brendan Sage, 22

29:22 29:25 30:08 30:35 30:50 30:53 31:31 31:36 31:36 31:57

Men 35 - 39 23 25 33 37 38 45 49 50 52 54

Gerad Mead, 38 34:48 Kevin Doe, 37 35:05 Nathan Campeau, 39 36:18 Blair Hull, 37 36:45 Heriberto Vargas Olalde, 36 37:05 Teal Perrine, 37 38:16 Michael McDonald, 37 38:46 Mark Berven, 38 38:52 Tyler Thomas, 38 38:58 Dan Hubley, 35 39:04

Men 40 - 44 11 12 19 30 32 35 36 51 59 62

Kenny Miller, 41 Tim Hardy, 42 Eric Johnson, 43 Anthony Fryer, 43 Peder Nestingen, 42 Jason Chrudimsky, 41 Dimitri Drekonja, 43 William White, 42 Scott Bosch, 42 Doug Cowles, 44

Men 45 - 49 24 53 63 73 85 114 148 152 153 156

Brad Moening, 49 Omar Awad, 49 Jeff Hames, 49 Peter Gellerup, 49 Gerald Butler, 46 Patrick Mulvihill, 48 Mark Riebe, 48 Joe Keeler, 48 Scot Nortrom, 46 Dain Silvola, 49

Men 50 - 54 27 34 39 55 57 60 79 84 92 93

W Scott Lindell, 50 Matthew Waite, 50 Jim Holovnia, 54 Hyun Yoon, 53 Darrin Diedrich, 52 Eric Porte, 53 Jim Larranaga, 52 Daniel Baron, 51 Craig Hagensick, 54 John Hopkins, 52

Men 55 - 59 29 70 83 107 110 112 126 127 129 141

Patrick Billig, 55 Paul Duncan, 59 Brian Dixon, 55 Pete Kessler, 56 John Marshall, 59 Kirt Goetzke, 57 Mark Damario, 57 Michael Brown, 55 Patrick Wellik, 55 Steve Chichester, 55

Men 60 - 64 44 46 67 75 78 87 121 165 169 186

Daniel Johnson, 60 Bobby Paxton, 61 Dennis Wallach, 60 Kraig Lungstrom, 60 Karl Sproll, 63 Allen Zetterlund, 63 William Langhout, 60 Patrick Haake, 62 Bill Reinfeld, 64 Craig McCoy, 64

Men 65 - 69

115 Denny Jordan, 66 170 Tom Danielson, 66 179 Jim Richardson, 68

32:42 32:53 34:13 35:42 36:17 36:29 36:32 38:54 39:42 39:58 34:58 39:00 39:59 40:32 41:03 43:00 45:08 45:22 45:28 45:45 35:26 36:21 37:44 39:09 39:29 39:49 40:44 40:59 41:48 41:50

237 283 319 324 347 415 436

Michael Seaman, 67 Arland Braaten-Lee, 69 Larry Thompson, 67 Stephen Kley, 66 Daniel Thompson, 69 John Welsh, 65 Daniel Birkholz, 69

Men 70 - 74 200 222 281 516 520 530 540 554 606 666

Wayne Grundstrom, 71 Jim Graupner, 73 John Labalestra, 70 Ed Waldera, 70 Norm Purrington, 74 Bruce Gilmore, 72 John Tollefson, 70 Dennis Bealka, 73 John Lundgren, 70 Clifford Koidahl, 70

Men 75 - 79 215 568 623 627 810 850 873 884

Doug Saari, 76 Edward Rousseau, 78 Harvey Johnson, 76 David Roseen, 77 Gary Telega, 75 John Brennan, 75 Rodney More, 75 John McCarthy, 78

Men 80 - 84 421 714 879 880

Darrell Christensen, 80 Alan Phillips, 83 Robert Nepple, 80 John Adams, 81

Women 8 - 9

659 Cecelia Toshner, 8

Women 10 - 11 16

Daisy Islas, 11

Women 12 - 13 173

Savannah Crimi, 12

Women 14 - 15 41 94 100 224 579 621 750

Kate Avery, 15 Alexis Yi, 15 Mary Miller, 15 Chloe Hinderaker, 15 Fiona Rucker, 15 Anna Jeffrey, 14 Jiaxin Yang, 15

Women 16 - 17

852 Grace Pawlyshyn, 17 969 Sabrina Rucker, 17 1012 Kara Scholbrock, 17

Women 18 - 19 35:36 40:24 40:58 42:29 42:38 42:53 43:46 43:53 44:01 44:42 38:11 38:20 40:07 40:35 40:39 41:22 43:23 46:29 46:40 47:33 43:01 46:40 47:16

24 Paige Kobe, 19 311 Isobel Jones, 19 855 Morgan Cox, 19

Women 20 - 34 1 2 3 4 5 6 7 8 9 10

Vicoty Chepngeno, 22 Iveen Chepkemoi, 20 Katy Moen, 26 Dakotah Lindwurm, 22 Elizabeth Frick, 23 Lauren Rice, 26 Margaret Ludick, 33 Joan Massah, 28 Stephanie Price, 28 Marit Sonnesyn, 24

Women 35 - 39 11 18 20 22 30 32 35 42 44 46

Angie Williams, 38 Caitlin Gregg, 37 Sarah Keane, 39 Sara Conrad, 38 Kim Bishop, 38 Corey McClay, 35 Carly Kohler, 39 Abby Taylor, 35 Joni Chacich, 38 Kristin Haskell, 37

49:54 51:35 53:07 53:19 54:17 56:22 57:00 48:23 49:08 51:25 59:27 59:30 1:00:01 1:00:14 1:00:38 1:02:28 1:05:17 48:57 1:01:08 1:03:15 1:03:20 1:15:46 1:21:59 1:31:11 1:40:18 56:30 1:07:23 1:35:27 1:36:29 1:08:59 38:55 55:50 44:11 51:02 51:31 57:33 1:06:56 1:08:02 1:12:05 1:16:40 1:24:45 1:46:32 41:17 59:44 1:16:43 32:40 33:16 33:53 34:49 35:21 35:53 36:27 36:38 37:20 37:29 37:33 39:08 39:53 41:07 42:31 42:44 43:25 44:14 44:39 45:24

SUMMER 2018

ATâ&#x20AC;&#x2C6;THEâ&#x20AC;&#x2C6;RACES NOTE: All results are gun times

RESULTS

478 Sandra Dalquist, 77 801 Martha Pakan, 75

1:04:03 1:14:44

Medtronic TC Mile MAY 10, MINNEAPOLIS

Women 40 - 44 17 51 60 63 65 66 69 71 89 97

Melissa Gacek, 41 Melissa Zajec, 41 Karis Lysne, 44 Liz Dettling, 44 Melanie Reed, 40 Carrie Marsh, 41 Amber Despot, 42 Tracie Kent, 44 Heather Young, 42 Allison Maybury, 41

Women 45 - 49 40 43 74 76 78 80 84 96 120 123

Danielle Gordanier, 47 Jody Zeleznikar, 45 Gina Lecy, 48 Leah Bower, 46 Willie Tibbetts, 47 Joanna Cheyka, 47 Kammie Jackson, 45 Amy Kelly, 47 Sarah Gisser, 46 Carolynn Audette, 49

Women 50 - 54 28 39 68 87 90 99 107 113 127 144

Bonnie Sons, 52 Tracy Serreyn, 54 Yvette Maijala, 50 Jenny Jaakola, 53 Jill Thomsen, 51 Colleen Prudhomme, 52 Pamela Fickenscher, 50 Ann Norton, 53 Sue Magee, 51 Lauretta Hassan, 52

Women 55 - 59 37 55 64 67 75 95 125 137 197 251

Kathleen Miller, 58 Laurie King, 57 Kelly Keeler, 56 Marise Widmer, 58 Judy Meyer, 58 Patricia Langum, 57 Dorothy Deetz, 57 Joan Donner, 57 Karen Hewes, 56 Victoria Leafgren, 59

38:56 46:24 47:51 47:59 48:01 48:04 48:17 48:36 50:52 51:15 44:09 44:32 49:10 49:16 49:36 49:41 50:27 51:11 53:09 53:23 41:51 43:53 48:12 50:52 50:57 51:20 51:43 52:32 53:34 54:18 43:42 47:07 48:00 48:04 49:11 51:06 53:30 54:08 56:54 58:19

Women 60 - 64 48 86 112 181 216 268 285 322 420 424

Andriette Wickstrom, 63 45:56 Elizabeth Lee, 60 50:51 Michelle Loeffler, 62 52:29 Anne Dykstra, 62 56:04 Marjorie Sandor, 61 57:27 Margaret Daly, 62 58:37 Laura Pramann, 61 59:07 Ann Haugejorde, 64 1:00:09 Lori Hahn, 61 1:02:13 Pauline Bangma, 61 1:02:17

Women 65 - 69 92 274 323 380 643 668 684 754 807 882

Jean Stoermer, 65 Cheryl Jarding, 66 Wendy Friede, 65 Carol Gragert, 65 Carol Deblieck, 65 Pamela Albu, 69 Verla Olson, 68 Annette Leduc, 66 Faye Simonson, 66 Dorie Oja, 66

Women 70 - 74 163 184 250 892

Gloria Jansen, 70 Sara Olson, 71 Kathleen Shea, 70 Marcia Willett, 73

Women 75 - 79

257 Marilyn Schnobrich, 76

50:58 58:47 1:00:11 1:01:31 1:08:33 1:09:12 1:09:36 1:12:21 1:15:05 1:18:08 54:57 56:12 58:18 1:18:42 58:24

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

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

Sam McEntee, 26 Daniel Herrera, 25 Craig Nowak, 24 Chad Noelle, 25 Joe Coffey, 22 Brandon Hazouri, 24 Dylan Blankenbaker, 24 Brandon Lasater, 25 Lawi Lalang, 27 Travis Burkstrand, 28 Alec Baldwin, 25 Elisha Kipruto, 23 Alec Olson, 24 Brandon Hudgins, 31 Anthony Famiglietti, 39 Kevin Lewis, 24 Aaron Easker, 26 Zachary Kughn, 23 Brendan Sage, 22 Jacob Eggers, 23 Nate Rathier, 25 Calvin Lehn, 24 Drew Paradis, 27 Eric Loeffler, 41 Matthew Scherber, 27 Harrison Clark, 24 Andrew Nelson, 22 Ryan Peterson, 24 Matt Volz, 29 Kenny Miller, 41

Open Women 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

Emily Lipari, 25 Cory McGee, 25 Sarah Brown, 31 Eleanor Fulton, 24 Katrina Coogan, 24 Natalja Piliusina, 27 Alicia Nelson, 27 Maddie Van Beek, 26 Anna Connor, 32 Breanna Sieracki, 22 Nikki Paradis, 29 Stephanie Price, 28 Lisa Baumert, 31 Colette Celichowski, 24 Andrea Haus, 25 Marit Sonnesyn, 24 Elizabeth Spehar, 30 Meghan Roth, 30 Daisy Islas, 11 Alex Fossum, 22 Ellen Smith, 24 Angie Williams, 38 Megan Gossfeld, 22 Eleanor Waddle, 22 Angie Voight, 41 Melissa Gacek, 42 Emma Koenig, 24 Kiley Green, 24 Kari Campeau, 28 Halee Peterson, 24

Men 12 - 13 304 360 366 421 434 443 475 513 638 645

Ryan Kessler, 13 Ty Peckels, 12 Reilly Kopp, 12 Jacob Braginsky, 12 Brody Kopp, 12 Ty Stanton, 12 Angelo Marino, 12 Rishi Bhargava, 12 Tyler Walkosz, 12 Robert Marshall, 12

Men 14 - 15

300 Zonder Peckels, 15 420 Tommy Burke, 14 491 Mustafa Salad, 15

SUMMER 2018

504 517 527 567 587 919

Sean Anton, 15 Robert Brown, 14 Eric Haiden, 15 Josiah Nelson, 15 Everett Sunvold, 15 Lukas Olson, 14

Men 16 - 17 4:03.0 4:03.7 4:03.8 4:04.0 4:05.7 4:06.0 4:07.7 4:10.0 4:11.3 4:11.6 4:12.5 4:13.3 4:14.1 4:16.5 4:16.7 4:19.0 4:19.6 4:23.0 4:24.4 4:25.5 4:27.6 4:28.1 4:29.1 4:29.8 4:30.0 4:30.2 4:32.2 4:32.5 4:33.6 4:35.1 4:39.8 4:41.0 4:41.7 4:42.2 4:42.5 4:51.2 4:53.6 4:53.7 4:53.8 4:57.7 5:03.2 5:06.8 5:07.8 5:11.2 5:17.4 5:17.7 5:19.1 5:22.7 5:23.1 5:24.1 5:26.6 5:27.5 5:27.7 5:28.1 5:29.9 5:30.2 5:30.5 5:30.8 5:30.9 5:31.2 6:13.4 6:31.5 6:33.5 6:49.9 6:53.6 6:56.9 7:05.7 7:19.9 8:06.2 8:14.8 6:11.3 6:49.8 7:13.3

102 169 283 319 354 489 694

James Symanski, 17 Michael Symanski, 17 Gino Luciano, 17 Feysal Yusuf, 16 Caden Sunvold, 17 Soressa Chaffe, 17 Kafi Abdi, 17

Men 18 - 19

37 Wesley Heal, 19 40 Kevin Gunawan, 19 100 Matthew Dejong, 19 110 Abdikani Abdi, 18 166 Rohith Kommera, 19 337 Tyler Maves, 18 465 Alan Augdahl, 19 869 Waylay Godson, 18 Men 20 - 34 1 Sam McEntee, 26 2 Daniel Herrera, 25 3 Craig Nowak, 24 4 Chad Noelle, 25 5 Joe Coffey, 22 6 Brandon Hazouri, 24 7 Dylan Blankenbaker, 24 8 Brandon Lasater, 25 9 Lawi Lalang, 27 10 Travis Burkstrand, 28

Men 35 - 39 15 33 55 60 66 67 78 84 87 89

Anthony Famiglietti, 39 Peter Tollefson, 37 Brian Peterson, 37 Paul Donnelly, 35 Michael Hartnett, 35 Brian Behrendt, 37 Blair Hull, 37 Nathan Campeau, 39 James Brand, 38 Steve Stenzel, 37

Men 40 - 44 24 30 43 52 59 76 88 116 117 126

Eric Loeffler, 41 Kenny Miller, 41 Eric Johnson, 43 Tim Hardy, 43 Anthony Fryer, 43 Brian Davenport, 43 Jason Chrudimsky, 41 Joel Wegener, 44 Stewart Alford, 41 Joe Ziegenfuss, 43

Men 45 - 49 51 71 124 135 137 162 174 195 197 206

Daniel Strike, 47 Brad Moening, 49 Tj Benzi, 47 Scott Hanson, 49 Joel Hoekstra, 47 Eric Sumner, 45 Gerald Butler, 46 Bj Knight, 47 John Rollie, 48 Andrew Becker, 48

Men 50 - 54 69 81 98 105 108 114 118 121 130 146

W Scott Lindell, 50 Matthew Waite, 50 Allan Bohlke, 54 Jim Larranaga, 52 Allan Severude, 52 Jim Holovnia, 54 Robert Economy, 54 Conrad Leifur, 53 Thomas Manley, 50 Christopher Flannery, 53

Men 55 - 59

103 Patrick Billig, 55 106 Robert Finke, 55

7:17.4 7:21.5 7:23.4 7:38.1 7:46.4 14:37.4 5:09.0 5:39.2 6:07.4 6:19.2 6:29.8 7:12.3 8:36.1 4:39.6 4:41.0 5:08.4 5:13.0 5:37.7 6:24.8 7:02.3 11:26.8 4:03.0 4:03.7 4:03.8 4:04.0 4:05.7 4:06.0 4:07.7 4:10.0 4:11.3 4:11.6 4:16.7 4:36.9 4:53.1 4:55.0 4:57.2 4:58.8 5:00.8 5:02.5 5:03.7 5:04.6 4:29.8 4:35.1 4:42.1 4:50.1 4:54.9 5:00.2 5:04.5 5:15.3 5:15.4 5:20.6 4:49.9 4:59.3 5:19.4 5:22.1 5:22.3 5:35.7 5:42.1 5:46.5 5:46.8 5:49.2 4:59.1 5:02.0 5:08.1 5:10.2 5:12.8 5:14.1 5:16.3 5:18.5 5:21.4 5:28.0 5:09.2 5:11.6

133 136 155 173 224 227 257 302

Michael Moulsoff, 55 Steve Sonnesyn, 58 Eric Hawkins, 55 Pete Kessler, 56 Dan Wells, 56 Mark Wirt, 58 Michael Brown, 55 Rob Kurak, 58

Men 60 - 64 148 179 255 298 347 348 382 484 507 510

Daniel Johnson, 60 Bobby Paxton, 61 Rod Loran, 61 Michael Kennedy, 60 Ken Valley, 61 David Munn, 63 Marc Sutton, 60 Paul Shoemaker, 60 Patrick Hagan, 63 Jerry Heaps, 62

Men 65 - 69 305 313 329 419 444 451 471 480 520 592

Tom Danielson, 66 Denny Jordan, 66 Chris Hegg, 65 Terry Pohlkamp, 66 Greg Barringer, 65 John Naslund, 67 Arland Braaten-Lee, 69 Michael Mann, 68 Michael Seaman, 67 Larry Thompson, 67

Men 70 - 74 459 460 495 656 731 765 775 789 793 942

Wayne Grundstrom, 71 Jim Graupner, 73 John Labalestra, 70 Norm Purrington, 74 Bob Maier, 71 Patrick Ryan, 70 David Olson, 72 Gregg Larson, 70 Jerry Lawson, 70 Jerry House, 70

Men 75 - 79 508 711 747 758 792 823

Sherwood Sagedahl, 79 David Roseen, 77 Rick Kleyman, 78 Phil Erickson, 77 Edward Rousseau, 78 Richard Allyn, 75

Men 80 - 84 605 780 894 926

Darrell Christensen, 80 Alan Phillips, 83 Bob Norris, 81 Claus Pierach, 83

Men 85 - 89

873 Bill Fraser, 88 934 Dick Olson, 85

Women 12 - 13 55 135 148 211 216 358 539 554 655

Delia Johnson, 13 Nicole Olson, 13 Savannah Crimi, 13 Kenna Schumack, 13 Lauren Bierman, 12 Emma Schumack, 13 Megan Stauffacher, 13 Chloe Ramstrom, 12 Hikma Youssuf, 12

Women 14 - 15 105 186 241 460 608

Maya Smith, 15 Divya Bhargava, 14 Amelia Nelson, 15 Ava Christie, 15 Danielle Olson, 15

Women 16 - 17 386 605 609 866

Alli Biermaier, 17 Karina Svendsen, 16 Lexi Fjellman, 16 Patrice Peters, 17

Women 18 - 19

5:21.9 5:22.2 5:31.8 5:41.6 5:53.2 5:53.7 6:00.9 6:13.0 5:29.5 5:43.6 6:00.5 6:10.9 6:27.5 6:28.8 6:37.0 7:09.6 7:18.0 7:18.5 6:13.6 6:16.2 6:22.5 6:49.4 6:56.9 6:58.9 7:04.3 7:06.8 7:22.4 7:48.8 6:59.9 7:00.5 7:14.5 8:18.2 8:54.3 9:12.0 9:24.0 9:38.5 9:43.2 22:35.9 7:18.4 8:45.8 9:00.4 9:07.8 9:42.6 10:23.6 7:51.7 9:27.8 12:26.4 15:56.0 11:35.4 17:13.3 6:00.0 6:50.5 6:56.0 7:24.6 7:26.4 8:31.2 9:46.5 9:50.4 10:43.3 6:33.7 7:12.2 7:37.5 9:07.6 10:18.4 8:39.5 10:15.7 10:19.4 15:55.5

AT THE RACES

RESULTS

528 Kathryn Ryan, 64

NOTE: All results are gun times 692 Libby Valine, 19

Women 20 - 34 1 2 3 4 5 6 7 8 9 10

Emily Lipari, 25 Cory McGee, 25 Sarah Brown, 31 Eleanor Fulton, 24 Katrina Coogan, 24 Natalja Piliusina, 27 Alicia Nelson, 27 Maddie Van Beek, 26 Anna Connor, 32 Breanna Sieracki, 22

Women 35 - 39 22 39 44 51 54 92 97 98 100 124

Angie Williams, 38 Sara Conrad, 38 Lindsay Conrad, 36 Havila Brisbois, 37 Rhonda Landwehr, 38 Abby Bathke, 35 Nicole Cueno, 38 Molly Gross, 38 Christine Bohn, 38 Erin Davenport, 35

Women 40 - 44 25 26 36 70 85 89 112 123 150 159

Angie Voight, 41 Melissa Gacek, 42 Rebekah Ormsby, 43 Heather Nyseth, 41 Elizabeth Sellers, 40 Willow Hoaglund, 42 Jeanette Ziegenfuss, 40 Kathryn Waldeck, 40 Karis Lysne, 44 Jen Rusch, 44

Women 45 - 49 41 80 102 117 133 143 156 158 179 184

Kara Parker, 48 Jennifer Martone, 46 Danielle Gordanier, 47 Angela Rehbein, 47 Traci Maves, 46 Stephanie Stahl, 45 Gina Lecy, 48 Leslie Smith, 45 Melissa Puschinsky, 48 Leah Mackie, 47

Women 50 - 54 53 72 75 83 86 95 129 130 137 152

Darla Oíconnor, 50 Bonnie Sons, 52 Sonya Decker, 51 Tracy Serreyn, 54 Jenny Breen, 52 Kimberly Anderson, 53 Laurie Hanscom, 54 Julia Lyng, 51 Rosemary Stalter, 51 Jenny Jaakola, 53

11:11.6 4:39.8 4:41.0 4:41.7 4:42.2 4:42.5 4:51.2 4:53.6 4:53.7 4:53.8 4:57.7 5:27.5 5:45.7 5:49.6 5:57.0 5:59.0 6:26.6 6:28.8 6:30.0 6:31.2 6:44.7 5:29.9 5:30.2 5:42.8 6:08.2 6:22.2 6:24.9 6:38.7 6:44.6 6:56.3 7:00.3 5:48.1 6:16.4 6:31.6 6:39.9 6:49.8 6:54.0 6:58.5 7:00.2 7:07.0 7:12.1 5:58.7 6:11.2 6:14.3 6:20.5 6:23.0 6:28.3 6:47.8 6:48.6 6:51.7 6:56.8

Women 55 - 59 109 151 162 173 189 206 227 234 297 317

Laurie King, 57 6:37.3 Marise Widmer, 58 6:56.5 Kelly Keeler Ramacier, 56 7:00.6 Kristin Miller, 55 7:06.3 Ann Wasson, 57 7:13.1 Jill Plaziak, 56 7:20.7 Carla Lavere, 58 7:32.9 Peggy Breedlove-Gerard, 59 7:35.5 Mimi Gallagher, 55 8:04.3 April Elmer, 57 8:12.7

Women 60 - 64 119 126 228 242 246 262 264 279 331

Liz Schad, 62 Andriette Wickstrom, 63 Anita Baugh, 60 Jane Bolla, 60 Elizabeth Lee, 60 Sunny Van Brocklin, 61 Jo Reinahrdt, 63 Virginia Skruppy, 61 Rosemary Lensing, 62

6:41.0 6:45.6 7:33.2 7:39.2 7:41.0 7:48.0 7:48.6 7:55.8 8:19.7

Women 65 - 69 293 379 512 606 637 659 667 695 778 790

Barb Leininger, 65 Delma Bartelme, 69 Annette Leduc, 66 Linda L Wortman, 68 Eileen Moses, 66 Mary Collins, 65 Jill Flower, 66 Jane Gorence, 65 Liz McDonough, 66 Mary Larson, 67

Women 70 - 74 306 327 341 540 730 788

Gloria Jansen, 70 Diane Stoneking, 70 Jan Daker, 70 Rosemary Harnly, 71 Mary Hiatt, 71 Clara Dahlin, 70

Women 75 - 79

470 Sandra Dalquist, 77 899 Siglinde Moore, 78

Women 80 - 84

724 Dorothy Marden, 81 923 Audrey Olson, 83

9:36.0 8:01.6 8:36.8 9:28.4 10:16.6 10:35.1 10:48.2 10:57.8 11:14.1 12:54.8 13:11.6 8:06.0 8:18.1 8:24.2 9:46.6 11:56.8 13:09.0 9:12.0 18:00.3 11:48.3 23:28.5

Women Run the Cities 10 mile MAY 20, MINNEAPOLIS

Open Women 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

Dakotah Lindwurm, 23 Ariella Degner, 31 Elizabeth Reetz, 36 Christine Muller, 27 Madeline Handschy, 28 Martha Klopp, 34 Amber Garry, 38 Angela Byers, 38 Erika Saveraid, 43 Savannah Kent, 27 Ceri Kucera, 45 Jen Lenarz, 43 Megan Diamond, 24 Leah Schultze, 37 Michelle Thompson, 37 Christine Agazzi, 42 Danielle Burke, 31 Jennifer Martin, 39 Alyssa Schroeder, 25 Toni Luschen, 42 Wanda Lewis, 56 Theresa McDonald, 33 Bri Meyer, 20 Jeannie Wagner, 56 Twyla Witeli, 39 Carrie Shuchart, 38 Elizabeth James, 36 Molly Leutz, 41 Laura Wagenman, 44 Carol Hentges, 57

Women 16 - 17 119

Tessah Green, 17

Women 18 - 19

70 Katie Baumann, 18 206 Rachel Davis, 19 242 Therese Douglass, 18

Women 20 - 34 1 2 4 5 6 10 13 17 19 22

Dakotah Lindwurm, 23 Ariella Degner, 31 Christine Muller, 27 Madeline Handschy, 28 Martha Klopp, 34 Savannah Kent, 27 Megan Diamond, 24 Danielle Burke, 31 Alyssa Schroeder, 25 Theresa McDonald, 33

Women 35 - 39

58:22 1:02:00 1:06:11 1:07:24 1:08:05 1:10:06 1:10:28 1:11:01 1:11:06 1:12:21 1:13:54 1:14:59 1:15:28 1:15:58 1:16:25 1:17:34 1:17:42 1:18:09 1:18:30 1:18:31 1:18:31 1:18:39 1:18:49 1:19:40 1:19:44 1:19:46 1:19:47 1:19:47 1:19:49 1:19:55

Complete results of these and all other races run on certified courses in Minnesota are posted at www.raceberryjam.com 3 7 8 14 15 18 25 26 27 35

Elizabeth Reetz, 36 Amber Garry, 38 Angela Byers, 38 Leah Schultze, 37 Michelle Thompson, 37 Jennifer Martin, 39 Twyla Witeli, 39 Carrie Shuchart, 38 Elizabeth James, 36 Susie Morehead, 38

Women 40 - 44 9 12 16 20 28 29 42 45 52 57

Erika Saveraid, 43 Jen Lenarz, 43 Christine Agazzi, 42 Toni Luschen, 42 Molly Leutz, 41 Laura Wagenman, 44 Beth Senoraske, 44 Michelle Earhart, 44 Megan Clinton, 40 Karen Hoffmann, 44

1:06:11 1:10:28 1:11:01 1:15:58 1:16:25 1:18:09 1:19:44 1:19:46 1:19:47 1:20:27 1:11:06 1:14:59 1:17:34 1:18:31 1:19:47 1:19:49 1:21:44 1:22:28 1:23:29 1:24:06

Women 45 - 49 11 39 51 59 60 69 76 106 113 122

Ceri Kucera, 45 1:13:54 Sheri Carlson, 47 1:21:19 Melissa Malinowski, 45 1:23:25 Chris Withbroe, 47 1:24:23 Darci Olson, 47 1:24:26 Christine Singleton, 47 1:25:28 Trina Jermeland, 47 1:26:07 Jennifer Murton, 46 1:28:00 Melissa Metzler, 45 1:28:24 Joanna Ramirez Barrett, 49 1:28:59

Women 50 - 54 36 66 72 89 114 124

Jenny Breen, 52 Jennifer Baldwin, 50 Lisa Nelson, 52 Erin Warshaw, 52 Sue Magee, 51 Kim Eilers, 54

1:20:28 1:24:59 1:25:36 1:27:02 1:28:27 1:29:07

140 143 146 147

Jan Kihm, 54 Lori Harley, 52 Cathy Winter, 51 Kelly Reed, 51

Women 55 - 59 21 24 30 34 68 150 176 222 233 235

Wanda Lewis, 56 Jeannie Wagner, 56 Carol Hentges, 57 Margaret Sheridan, 58 Christine Gavin, 57 Cindy Banchy, 58 Patti Sullivan, 59 Janice Albert, 56 Kathy Kuhl, 55 Marianne Salsberg, 57

1:30:15 1:30:23 1:30:39 1:30:46 1:18:31 1:19:40 1:19:55 1:20:13 1:25:11 1:31:05 1:32:25 1:35:02 1:35:20 1:35:21

Women 60 - 64 33 144 190 225 338 432 479 543 544

Debi Cain-Juntila, 61 1:20:09 Mary Jane Petersen, 60 1:30:27 Alison Conrad, 60 1:33:27 Linda Henn, 62 1:35:13 Suzie McGraw Nakagaki, 62 1:40:46 Mary Harrington, 63 1:47:37 Jill Terry, 60 1:52:00 Tamara Plumer, 60 2:01:02 Suzanne Stone, 60 2:01:04

Women 65 - 69

515 Joan Berg, 66 539 Joanne Jokela, 65

Women 70 - 74 329 Jan Daker, 70

Women 75 - 79 191

Kathy Peterson, 75

Women 80 - 84

604 Dorothy Marden, 81

1:56:41 2:00:57 1:40:17 1:33:29 2:16:57

1:28:42 1:25:31 1:34:14 1:35:46 58:22 1:02:00 1:07:24 1:08:05 1:10:06 1:12:21 1:15:28 1:17:42 1:18:30 1:18:39

SUMMER 2018

THE COMO PARK RELAYS ARE BACK! JOIN US FOR THE 45TH YEAR OF THE COMO PARK RELAYS

Dates: Every Wednesday in August. The kid’s race starts at 6:30 p.m. The relay race starts at 6:45 p.m.

Join the fun!

This series of races (which began in 1974) are a great way to get in shape and improve your fitnees. All levels of runners are encouraged to compete and have fun. If you do not have a partner, just show up early and we will find you one. Help make the 2018 relays the biggest and best ever!

Races 6:30 p.m. - Kids race 1/2 or 3/4 mile every week 6:45 p.m. - 2-person relay Aug. 1 - 8 x 1,000 meters Aug. 8 - 6 x 1 mile Aug. 15 - 10x1,000 meters Aug. 22 - 8 x 1 mile Aug. 29 - 6 x 1 mile Entry fee 50 cents for kids 14 and under $3 per relay runners who are 17-and-under $5 per relay runners who are 18 and over

Awards Ribbons go to all finishers. 8/8/2018* Championship Awards: 17 & under 8/29/2018* Open, Combined ages 80 & over, 90 & over, 100 & over, 110 & over and 120 & over and 130 & over Awards provided by The Lakes Running Co. Results Results can be viewed at runmdra.org

Facebook Friend ‘Como Park Relays’ on Facebook to see the relay photographs and keep up-to-date with all the running excitement.

Location: The Intersection of Horton Avenue and Lexington Parkway in St. Paul. From Highway 36, go south on Lexington until you get to Horton Avenue. From Interstate 94, go north on Lexington Parkway until you reach Horton Avenue.

Como Park Relays Race Director - John Cramer Phone: 651-489-2252 or breadmanrunner@yahoo.com 34

SUMMER 2018

REGISTER ONLINE! The fastest way to get all the great benefits of MDRA membership started is to visit www.runmdra.org REGISTER ONLINE!and click Membership. The fastest way to get all May/June 2017

the great benefits of MDRA Registration is quick and easy and membership started is to visit you’ll receive instant access to the www.runmdra.org and click Membership. MDRA Member Connection. Registration is quick and easy and Ifyou’ll youreceive haveinstant anyaccess questions, please to the MDRA Member Connection. email Sarah at MDRAmemberships@ If you have any questions, please email Sarah at MDRAmemberships@ gmail.com. gmail.com.

www.runmdra.org

May/June 2017

\\ Finding balance on the trails \\ Stories from the running commuter www.runmdra.org

\\ Finding balance \\ $2.95 on the trails \\ Stories from the running commuter

\\ $2.95

Minneapolis, MN 55406 P.O. Box 6419

Minnesota Distance Running Association

Beautiful scenery USATFcertified courses, great customer service, and a chance to run your best on some of the fastest courses in the Midwest. MDRAMinnesota members get a special discount (check with MDRA for details).

www.runstillwater.com

SUMMER 2018

Minnesota Distance Running Association

Join us July 28 and September 22.

P.O. Box 6419

Run Stillwater.

Minneapolis, MN 55406

It’s Your Year to

Minnesota Distance Running Association

SEPTEMBER 3, 2018 www.victoryraces.com

SUMMER 2018

cityo ï¬&#x201A;akeshalfmarathon.com

SUMMER 2018

2019 REGISTRATION OPENS OCTOBER 1, 2018 For more information on races or events, visit www.GrandmasMarathon.com

SUMMER 2018

Matthew Moses

RunMinnesota Magazine Summer 2018

Articles inside

MDRA Community Giving Grant 2018

Meet the KwePack

Stress and recovery

Running Briefs

Safety Tips

Nutrition

Stories

President’s Letter