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CONTENTS Editor’s Letter

1

Contributors

3

Running Briefs News and notes

In Memoriam Cindy Brochman

On the Run Braveheart Snowshoe Race Series

Body Talk Healthy hamstrings

Body Talk Run for the health of it

4 5 7 8

MINNESOTA AUSTIN JARROW SPORTS Duluth DULUTH RUNNING COMPANY Duluth

Age Group Running Minnesota grandmaster hall of fame

Get to Know

12

Toni St. Pierre

18

Race Results

21

Race Calendar

26

Race Photos Turkey Day 5K

Running Insights Why I started to run

GEAR WEST SKI & RUN Long Lake RUN N FUN St. Paul START LINE Minnetonka

27

STEVE HOAG’S MARATHON SPORTS Minneapolis

30

TC RUNNING Eden Prairie

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14 Best of 2009

Highlights from another great year of running in Minnesota

www.newbalance.com On the Cover: (from left to right) Jennifer Houck, Josh Moen and Zach Mellon.

Photos by Wayne Krydube and Victah Sailer, www.photorun.net

JOIN US Have more fun running in Minnesota.

For $25 you Get...

RunMinnesota, an MDRA produced publication filled with news, results, facts and information. RunMinnesota is the magazine for Minnesota running.

Running Minnesota Annual, a handbook containing the most complete Minnesota race schedule. It doubles as a personal training diary and sells in stores for $14.95. Members get it free.

Free MDRA sponsored races to get you going. These races are quieter, sometimes faster, sometimes slower, but always a lot of fun.

Free Annual Party in January when you need a little extra.

We have an exciting program, decent food and good friendship. We also announce the winners of our Grand Prix series.

Your membership helps us provide the following services...

Our website www.runmdra.org provides up to date race information, programs, clubs and all you need to know about the local running scene.

Dome Running. Turns the Metrodome into the place to be twice a week.

Good race management throughout Minnesota. The MDRA provides many important services to Minnesota racing. We publish a magazine for race directors, sponsor training sessions and provide race equipment. And perhaps the most important benefit to us all, a tradition of well run races.

Training classes for: Marathon, 5K/10K and Women’s Beginning

If you add it all up, you’ll discover that you get well more than $40 worth of benefits from a $25 membership fee. A one year sustaining membership includes free entry into all official MDRA sponsored races.

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youth under 18 $15 individual $25 family $40 sustaining (1 year) $100 family sustaining (1 year) $125

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Families can include individual member’s names on the name line. If two names are used, list them in the order you want them to appear in our membership directory.

Make checks payable to MDRA, 5701 Normandale Rd., Edina, MN 55424

publications commitee race volunteer work promotions committee race committee program committee

Dear RunMinnesota Readers, It’s that time of the year again. We’ve probably all made New Year’s resolutions, like losing some weight, running more miles than the previous year or perhaps just being more active generally. In Minnesota, despite subzero temperatures and snow and ice, this should not be a problem.

Besides treadmills and indoor tracks, there are many alternatives for runners. There’s my perennial favorite, running at the Metrodome, compliments of MDRA. The city keeps the Chain of Lakes well plowed for runners. And the lakes also provide for great cross training activities, such as ice skating, snowshoeing or cross country skiing.

And don’t forget the many races we have here in the winter. You can check them out in the Running Minnesota annual calendar, find them online at our website, www.runmdra.org, or look for races in this magazine in the Race Calendar or through our many supportive advertisers. And there are also articles in this magazine that can give you the motiva-

Besides treadmills and indoor tracks, there are many alternatives for runners. There’s my perennial favorite, running at the Metrodome, compliments of MDRA.

tion to get moving.

In this issue, new writer, Katie Wold, takes an in-depth look at the benefits or running, all of which are quite motivating reasons to run. Using the results of various studies, she summarizes some of the greatest benefits of running, like maintaining a healthy weight, boosting your immunity, staving off the chance of a heart attack, strengthening your joints and fighting depression.

And who couldn’t use a little serotonin boost during the long, grey winters.

Or perhaps Ginger Brockman’s story about what made her start running may remind you to what got you to start running. Most runners I know recall exactly when they started running and why. It’s always a great motivator to remind yourself of that time and get back into that same mindset that got you out the door in the first place.

Also in this issue, Chad Austin, as in years past, does a superb job of summarizing the best performances of Minnesota runners for the past year. You will likely recognize many of the names and perhaps even competed in some of the very same races alongside these running greats. And RunMinnesota historian, Patrick O’Regan, tells the story of Minnesota runner, Toni St. Pierre. As you will discover, she is the reason women were first given the opportunity to compete in high school athletics in this state.

I look forward to hearing from you. Please let me know what you liked, what you didn’t and what you’d like to see in future issues. Feel free to email me at mark.syring@syringlaw.com.

Mark C.Syring Senior Editor

JANUARY/FEBRUARY 2010

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MDRA 2010 Grand Prix Series Form

Grand Prix Form 2010 GRAND PRIX RACES

January: Meet of the Miles (U-M indoors), January 11 February: Frigid 5 (5K), February 7 NEW & UPDATED! March: Human Race 8K, March 28 April: Get in Gear 10K, April 24 May: New Prague Half Marathon, May 8 June: Grandma’s Marathon, June 19 July: Boston Scientific Heart of Summer 5K, July 24 NEW!

August: Hennepin-Lake 10K, August 1 August: Rochester Half Marathon at the Holiday Inn, August 28 September: Victory 10K, September 6 September: City of Lakes 25K, September 12 October: Twin Cities Marathon, October 3 November: Rocky’s Run 5K, November 7

GRAND PRIX ENTRY DETAILS 1. Cost is $5.00 for the entire series. This is above and beyond the race entry fees, and is a one-time fee paid to the MDRA. GP scoring will include only GP registrants who are registered finishers of a GP race. No retroactive registration; runners registering after Human Race, for example, will not be counted in Human Race ‘s GP results even if they ran it.

2. Runners score according to their finish place out of all GP registered finishers each race.

The first GP runner in each race will score 1,000 points. All others will score based upon the percentile in which the runners finish such that the middle finisher will always score 500 points. Points are awarded without regard to age or sex.

3. There are 13 GP races. A runner may compete in as few or as many of the races as they choose; however, results from only 10 races will count. If a runner runs more than 10 races, only their 10 highest scores will count. Anyone running in 10 or fewer races will have all of their scores included.

4. Scores are tallied within age division for each sex. Runners do not change age divisions during the year. A runner ‘s division is set according to his division on the day of his first GP score. For example, a runner turning 50 on April 1 would be scored all year in the 4549 bracket if she runs Human Race as a GP registrant, but would score all year in the 5054 bracket if her first GP score is after April 1.

LASt NAME

5. Age groups for both male and females are 0-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85+. In order for an age group to exist, it must have at least two participants, and each participant must complete 2 races.

6. Grand Prix standing information will be included in RunMinnesota, and on the MDRA website @ www.runmdra.org and e-mailed to all participants.

7.There will be awards for each age group winner, which will be presented at the MDRA annual party held in January 2011. Also, Strands will present a special award to anyone who participates in all 13 races. In addition, anyone participating in at least 10 of the races will get a prize.

8. The dates listed above are the probable dates, but should be reconfirmed as race day approaches.

QuESTIoNS? Email Hal Gensler at hgensler@lblco.com

FIrSt NAME

MIddLE INItIAL

AddrESS

CItY

PHONE

StAtE

M Or F

ZIP COdE

dAtE OF BIrtH

E-MAIL LOCAtION

To register for GRAND PRIX, fill out, and mail this portion with $5.00 (Check payable to MDRA) to Hal Gensler 45258 N 16th Street New River, AZ 85087

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

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Credits Managing Editor: Heidi Keller Miler

Senior Editor: Mark C. Syring

Chad Austin lives in Apple Valley with his wife, Amy, and two daughters. He followed his dad out the door at the age of 10 and has been running ever since. In addition to writing for MDRA, he’s an avid blogger. You can read his daily musings at http://cnaustin.blogspot.com/. Chad can be reached at chadaustin@charter.net.

Art Director/Layout Artist: Jason Lehmkuhle

Advertising Coordinator/Sales: Heidi Keller Miler

Photographer: Ginger Brockman began running after the 1996 Olympics and has run seven marathons since: Rochester twice, Grandmas twice, Twin Cities, Appleton and Chicago.

She has also run many half marathons and lots of 10Ks. Her preference now is half marathons. Ginger believes running helps her find her “center.” “It slows my thinking to one thought at a time and helps me relax and set my priorities. Many are the times I have taken off on a run and found the solution to a problem that ruminating at my desk could never do.”

Pat O’Regan is a runner and freelance business writer. He is a graduate of St. Thomas College and the University of Minnesota. Born and raised in Montgomery, Minnesota, Pat currently resides in Inver Grove Heights. He runs eight to 10 races a year, mostly 5Ks and 10Ks, with two marathons to his credit. He has also “competed” in three National Championships.

Jeff Vrudny, P.T. is a physical therapist with the Institute for Athletic Medicine, which is part of Fairview’s family of orthopedic services. He sees patients at the Institute for Athletic Medicine in Brooklyn Park, where he specializes in evaluating and treating runners of all ages. Jeff started competing in cross country and track in seventh grade and continues to run for fun and looks forward to competing in the future. Jeff is currently balancing work and family in addition to pursuing his M.B.A. He lives in Big Lake with his wife, Amy, and four year old son. Jeff can be reached at jvrudny1@fairview.org.

Wayne Kryduba

Results: Jack Moran

MDRA Officers:

Kirk Walztoni,President Bill Knight, Vice President Kathryn Benhardus, Secretary Lori Anne Peterson, Treasurer Kevin Wojchik, Past President

MDRA Board Members:

Debbie Bohmann, Norm Champ, Darrell Christensen, Colin Farbotko, Michael Iserman, Maureen Kennedy, Robert Lindsey, Robert Lundquist, Michael Nawrocki, Lisa Marie Radzak, Rick Recker, Melissa Wieczorek

Contact RunMinnesota!

RunMinnesota 5701 Normandale Rd. Edina, MN 55424 heidi@runmdra.org www.runmdra.org

Katie Wold is a senior at the University of Wisconsin at Stout. She is sad to say the collegiate athletics chapter of her life is coming to an end. She has been the captain of the Stout Women’s Cross Country team for the past two years and also runs for the Stout Track and Field team. She is currently looking for publishing internships on the east coast upon graduation in May. She is excited to continue her running career after college, and although mildly obsessed with half marathons, looks forward to begin marathon training in the near future.

Want to be a contributor to RunMinnesota?

Email Us: heidi@runmdra.org

JANUARY/FEBRUARY 2010

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MDRA Annual Party The Annual Party date is Saturday, January 23, 2010. Free pizza and soda start the party at 11:30 a.m. in the Edina Community Center, second floor café. The awards portion of the program will follow at 1:00 p.m. in the same location. The party is free for MDRA members and $5.00 for guests. There will be a slide show from a wide variety of races that Run Minnesota photographer Wayne Kryduba attended throughout the year. The MDRA Grand Prix winners will be given their awards, along with the Volunteer of the Year and the Lanin Award for Distinguished Service.

There are always great door prizes awarded at the Annual Party, and this year is no exception. There will be free entries from many races including Grandma’s Marathon, Twin Cities Marathon, Get in Gear and Anderson Races, along with gear and other fabulous prizes.

MDRA Grand Prix Changes

USATF Team Circuit Set The 2010 USATF Minnesota Team Circuit is a team competition consisting of nine races, in which USATF Minnesota registered teams compete for points toward year end awards. Competition is conducted in six categories: Men’s open, Women’s open, Men’s Masters, Women’s Masters, Men’s Grandmasters and Women’s Grandmasters.

For information on how to take part in the 2010 USATF Minnesota Team Circuit, please go to www.usatfmn.org.

Sunday, March 28

Saturday, July 24

St. Patrick’s Day Human Race 8K, St. Paul USATF Minnesota 8K Championship

Lumberjack Days 5K, Stillwater USATF Minnesota 5K Championship

Saturday, April 24

Sunday, August 8

Get in Gear 10K, Minneapolis USATF Minnesota 10K Championship

MDRA 15K, Edina USATF Minnesota 15K Championship

Thursday, May 13

Sunday, September 12

Medtronic TC 1 Mile, Minneapolis USATF Minnesota 1 Mile Championship

City of Lakes 25K, Minneapolis USATF Minnesota 25K Championship

Monday, May 31

Sunday, October 3

Brian Kraft Memorial 5K, Minneapolis

Medtronic TC 10 Mile, Minneapolis USATF Minnesota 10 Mile Championship

Saturday, June 19 Grandma’s Marathon, Duluth USATF Minnesota Marathon Championship

Frigid 5K in St. Paul on February 7 is replacing the Valentines 5K as the February Grand Prix race. The change became necessary since there will be no timing at the Valentine’s event this year. Please see the form in this magazine for the correct races and dates of the 2010 MDRA Grand Prix or go to the MDRA website, www.runmdra.org, for more information or to sign up online. The cost is only $5.00. All registered Grand Prix runners who complete 10 of the 13 Grand Prix races will be awarded a special prize at the 2010 MDRA Annual Party.

MDRA Spring Marathon Training Program The MDRA Spring Marathon program kicks off spring marathon training February 20 at the Edina Community Center at 8:00 a.m. As well as training for the Fargo, Grandma’s, Minneapolis and Stillwater marathons, the class is branching out with a half marathon program focused on training for the Minneapolis Half Marathon, June 6, 2010. The first few weeks of the program will be solely for Saturday runs.

The Tuesday and Saturday schedule will start Tuesday, March 9. Please see the flyer in this magazine or the MDRA website, www.runmdra.org, for more information.

> Visit www.runmdra.org for the latest MDRA and local running news

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JANUARY/FEBRUARY 2010

RunMinnesota

Minnesota Distance Running Association

Get out of the cold, snow and ice and into the warm comfort of the Metrodome. The Metrodome is open for running Tuesdays and Thursdays through March 11. The Dome is open from 5:00 p.m. to 8:00 p.m. The cost to run at the Dome is $1.00, and parking is free in the upper Dome lot. The entrance is at gate D.

New Fifty States Half Marathon Club Half marathons are becoming more and more popular. The distance is long enough for a challenge, but not too long. And it allows for quick recovery to enjoy the weekend, travel, visit with friends and add another state to your goal of finishing a half marathon in all 50 states.

Since half marathons have become so popular, Nicole Blomgren decided to form a club catered specifically to the half marathon runner.

Fifty States Half Marathon Club launched this past year specifically with that goal in mind.

The Fifty States Half Marathon Club website, which can be found at www.halfmarathonclub.com, offers a way for members to communicate, create a blog, interact in the forums or meet up with other members locally or at races across the United States The website also has a half marathon race directory listed by state.

The club charges a one time lifetime membership fee and has small annual membership dues. The club provides discounts to members on many races across the United States and provides a finisher certificate and finisher award trophy.

The club will have an annual event for members, will continue to develop and improve the website to add tracking of members’ finishes and training features and will continue to grow the list of discounts for members.

For more information on becoming a member of the Fifty States Half Marathon Club, please visit the website at www.halfmarathonclub.com, and start your challenge now.

Apologies Please note that the cover photo for the 2010 Running Minnesota annual calendar was taken

by MDRA photographer, Wayne Kryduba. We regret the omission. RM

>

In Memoriam by Teri J. Dwyer

Cynthia Brochman (1965 - 2009)

PHOTO COURTESY OF CHRIS FULLER, TSL EVENTS

Metrodome Running

Cindy Brochman’s sense of humor was as well known on the local road racing circuit as her tenacity and longevity as an endurance athlete. Her hilarious, sometimes self-deprecating, stories were often followed by a favorite of her many catchphrases: “Man, it sucks to be me.” This was always said with her huge smile and followed quickly with a laugh, telling whoever was listening that Cindy didn’t really think it sucked to be her.

Ironically, that ubiquitous catchphrase was never once uttered publicly in her year long battle with stage IV stomach cancer. Brochman, 44, of Maplewood, Minnesota, died Sunday, December 27, 2009, at home surrounded by family and friends. December 27 was also the sixth wedding anniversary for Cindy and her husband, Kevin Brochman.

But Cindy, who was a longtime MDRA member, will not ultimately be remembered for her cancer battle and untimely death. Her boundless energy, voracious appetite for life and enthusiasm for any activity she pursued were awe-inspiring for everyone she met.

Those will be some of the memories Cindy’s friends and family will cherish.

She attended Saint Olaf College in Northfield, Minnesota, where she competed in volleyball, track and cross country. She was a member of the 1986 Women’s Cross Country team that finished fifth at the NCAA Division III Championships. After graduation in 1987, she attended every annual alumni cross country race, including this past fall.

At the 2009 alumni meet, Saint Olaf coach, Chris Daymont, unveiled the “Cindy Schroeder Brochman Alumni Cross Country Award” to honor Cindy for all of her contributions and dedication to Saint Olaf’s team.

Cindy was a member of the Run-N-Fun women’s racing team since the Saint Paul store opened in the early 1990s. In the spring of 2009, the team debuted their new uniforms with a tagline honoring Cindy’s cancer fight. “Rock for Broc!” was printed on the back of every team singlet, bra, short sleeved shirt and long sleeved shirt of all members of the Run-N-Fun women’s and men’s racing teams.

Throughout her post-collegiate athletic career, Cindy competed in many different sports and running disciplines. She participated in track, cross country, trail running and marathons. She was a 14 year member of an all-women’s team, Baba Yaga, at the Hood to Coast Relay race in Oregon. Baba Yaga either won or finished second in the Women’s Open Division for all 14 years.

It was not surprising when she segued into cross country skiing after she married Kevin (a U.S. Olympian in Nordic Skiing for the 1984 and 1988 Olympics), finishing fifth in her age group at the 2008 American Birkebeiner race in Hayward, Wisconsin.

In more recent years, Cindy began serious training for triathlons and duathlons. In 2008, she was ranked third for women aged 40 to 44 on USAT’s Duathlon All American list.

Cindy excelled at any activity she tried, but perhaps where she found her best groove was when she took up snowshoe racing about 15 years ago. Her success at the sport earned her spots on the USSSA National Team in 2005 and 2006. She also traveled to Italy to compete in La Ciaspolada, the world’s largest snowshoe race, in 2004, 2006, 2007 and 2008.

Cindy was the race director for the 2007 USSSA National Championships in Minnesota. For that feat, and also for being a tireless advocate for the sport, she was named Snowshoe Magazine’s first ever “Person of the Year” in 2007. Immediately following her death, the magazine announced the renaming of their award to “Snowshoe Magazine’s Cindy Brochman Memorial Person of the Year Award.”

There were also many tributes to Cindy on her caringbridge guestbook. One particularly apt comment described a vivid picture of Cindy, “I have this image of Cindy snowshoeing in the clouds. If anyone could do it, she is for sure.” RM

JANUARY/FEBRUARY 2010

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Snowshoe Races in the (Wintry) Mix Braveheart Snowshoe Racing Series by Jim McDonell The world’s second largest snowshoe running series is taking place in the Midwest this winter. Are you a runner looking to stay in shape in winter and have fun with a new sport? Yes, people do run on snowshoes, but they are not your grandmother’s snowshoes.

There is even a national governing body called the United States Snowshoe Association (USSSA) that sponsors a national championship.

The Midwest has many snowshoe running races, and the Braveheart series includes 14 of them to choose from.

Distances range from a 5K to a 26.2 mile snowshoe running marathon. Do the most races and win. The winner and runner-up will each receive a new pair of snowshoes from Atlas Snowshoes. Series participants may also win random drawings from Atlas and Wintergreen Northern Wear.

The series runs from early January to early March. Registration is required. A registration form and more information on the series can be found at the Upper Midwest Trail Runners website, www.uppermidwesttrailrunners.com/ braveheart.html. You may also register by emailing Jim McDonell at jimmcdonell@comcast.net with your name, email, phone and address. Series races, links, updates and results of the series will be posted on www.cutemoose.net and www.uppermidwesttrailrunners.com.

Are you interested in giving snowshoe running a try? A training group meets on Saturdays and some weeknights in the Twin Cities area to do regular 10K shoes all winter long. For more information on the training group, contact Jim McDonell at jimmcdonell@comcast.net.

The new year is a perfect time to take your running to a whole new level. Be in top shape for all your spring running races by participating in the excitement and challenge of the Braveheart Snowshoe Racing Series this winter. RM

Brave Heart Snowshoe Racing Series Events Mosquito Hill Snowshoe Races 9:30 a.m., 200 meter kids, 10:00 a.m., 1 Mile, 5 Mile, New London, Wisconsin Website: www.co.outagamie.wi.us/parks

Saturday, February 6 Twin Cities Snowshoe Shuffle 5K, 10K, 10:00 a.m., Children’s Fun Run, 11:30 a.m., New Brighton, Minnesota Qualifying race for USSSA National Championships

Information:jpaulus@esns.org

Saturday, January 9 White Tail Ridge Snowshoe Challenge 5K, 10K, Half Marathon, 9:00 a.m. , River Falls, Wisconsin Website: www.kinnioffroad.com/snowshoe

Saturday, January 16 Perkinstown Snowshoe Race 3 Mile, 6 Mile, Mountaineer’s Race, Kids Fun Run, start 11:00 a.m., Perkinstown Winter Sports Area, Wisconsin Website: www.perkinstownsnowshoerace.com Northwoods Snowshoe Championships Marathon and Half Marathon, 9:30 a.m., 10K, 10:00 a.m., Duluth, Minnesota Qualifying race for USSSA National Championships

Yukon Day 3 Mile Snowshoe, 10:00 a.m., 1 mile, 9:00 a.m., 3 mile, 9:30 a.m., White Bear Lake, Minnesota Website: www.vacationsports.com The Udder Snowshoe Race 3 Mile, 11:00 a.m., Athens, Wisconsin Information: cjranch@yahoo.com

Sunday, February 21 Scotch Creek Woodland Waddle 5K 11:00 a.m., Kids race, 10:30 a.m., Edgar, Wisconsin Information: mastandkowski@verizon.net

Saturday, February 27 Navarino Snowshoe Adventure 5 mile, 2.5 mile, 800 meter youth, 3 mile tour, Shiocton, Wisconsin Website: www.greatlakesendurance.com

Information: snowshoebarb@hotmail.com

Sunday, January 17 Boulder Lake Snowshoe Race 4K Snowshoe Duluth, Minnesota Website: www.BoulderLakeSkiRace.com

Saturday, January 30 Rumble in the Jungle 5 Mile, 11:00 a.m., Free kids race with mascots, Eau Claire, Wisconsin

Sunday, February 28 Stomp the Swamp 6K or 12K, 12:00 p.m., 1K Kids, 11:30 a.m., Wausau, Wisconsin Information: jjpunke@aol.com

Saturday, March 6 Timm’s Hill Trudge 3 Mile, 7 Mile, 9:00 a.m.

Qualifying race for USSSA National Championships

Information: Paula Dusick, 715-829-4190

JANUARY/FEBRUARY 2010

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How Healthy Are Your Hamstrings?

by Jeff Vrudny, Physical Therapist

In the context of running, little is worse than to be experiencing excellent training results and then feel the onset of knee pain, Achilles tendon pain or any other type of pain. Sometimes, runners will take some time off with the hope that the pain will go away. This works occasionally, but often it does not.

If the pain remains and interrupts training, runners know the fitness gains they made by investing time and hard work will slowly begin to slip away. This experience is very discouraging.

It has happened to me, to my friends and possibly to you.

As a physical therapist specializing in treating runners, I recognize some patterns in injuries that may be helpful to you. I also have access to research I incorporate into my patient care.

Knee and hamstring pain are the primary reasons runners end up in my office. Close behind those reasons are Achilles tendon and foot pain. If you have pain in one of these areas, you are not alone. One study found the injury rate for runners is 46 percent and also cited the knee and foot as the most common locations for injury.

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RunMinnesota

In 2006, research was performed on runners who competed in the Tirol Speed Marathon. This marathon took place in the Austrian Alps. The course started at an altitude significantly higher than the altitude at the finish line. Therefore, this marathon was basically downhill running, which is thought by runners to create quadriceps muscle fatigue and soreness.

But, the results were surprising. This study found no differences in leg muscle peak torque before or after the race, except for peak hamstring torque. Therefore, the researchers concluded the hamstrings took more abuse, and were more tired, than the quadriceps. This is interesting, because in this race, one would expect the quadriceps to fatigue more than the hamstrings.

Clinically, I see more hamstring injuries than quadriceps injuries in my runners. For example, I recently saw a patient who ran Grandmaâ&#x20AC;&#x2122;s Marathon, took some time off and then began training again. He was doing fine until he began to increase the intensity of his training. He found out he could not do speed work without experiencing hamstring pain.

This pain was significant enough that he sought medical intervention before he could resume his training schedule.

Since this article is about hamstrings, a very quick anatomy review will identify where the hamstrings are located. The hamstrings are the muscles in the back of your thigh above the knee joint and below your buttock.

By contrast, the quadriceps muscles are in the front of your thigh above the knee and below the groin.

Why are the hamstrings so vulnerable to injury? A variety of reasons have been hypothesized, but the cause still remains a mystery. Reasons postulated are hamstring weakness, hamstring tightness and other reasons related to hamstring function and nervous system control.

How do you keep your hamstrings healthy? I have found that maintaining proper hamstring flexibility and strength are important for good hamstring function. This clinical finding is also supported by various studies in the literature.

Flexibility What is proper hamstring flexibility? The answer is different for each person. I do not recommend making them progressively loos-

Minnesota Distance Running Association

I have found that maintaining proper hamstring flexibility and strength are important for good hamstring function.

er. I have found that encouraging runners to make their hamstrings a little more flexible, and then maintaining that flexibility, works well.

Since hamstring flexibility is important, what is the best hamstring stretch? That’s a trick question, because I don’t think there is one best stretch. However, there are principles that I believe should be incorporated in an effective hamstring stretch.

Principle 1: Keep your knee bent.

For the leg you are stretching, keep the knee bent to avoid stretching the nerves and the knee joint capsule. In other words, keeping the knee bent isolates the hamstrings and avoids stretching other structures.

Principle 2: Keep a neutral spine.

While stretching the hamstrings, don’t stretch your back. This means don’t bend your spine a long way thinking you are stretching your hamstrings. This is the problem with the classic hurdlers stretch. Bending to touch your head to your knee is a test of spinal flexibility more than hamstring flexibility.

With those principles in mind, I admit that I am partial to one particular stretch. This is how you do it. Lie on your back and flex one hip to 90 degrees with your knee bent. Keep the opposite leg straight out on the ground.

For the leg that is up at 90 degrees, grasp your hands behind the thigh keeping it at 90 degrees, and slowly straighten out the knee.

You should feel a stretch in the hamstrings of that leg. Do three repetitions, holding 15 to 20 seconds once per day.

Strength

the forward motion of your lower leg just before your heel contacts the ground.

Incidentally, it is during this eccentric contraction that some researchers believe hamstring strains occur. The problem with this study is that it was conducted during sprinting. Good researchers realize that results cannot be generalized to a population not included in the study. Therefore, in my opinion, hamstring strains occur in distance running in this way. With running longer distances, the hamstring muscles fatigue, and they eventually cannot control that eccentric contraction.

Then the strain occurs.

A common exercise that is considered eccentric strengthening is the forward lunge.

I’m sure many of you have done this exercise.

The walking forward lunge was studied recently and was shown to improve hamstring strength and the jumping forward lunge (just like the walking lunge only you jump forward) was shown to increase sprint running speed.

The subjects performed four sets with 12 lunge repetitions twice per week. This study involved young soccer players. Again, not distance runners. However, I believe runners can gain the benefits similar to soccer players.

Some stretching and strengthening of the hamstrings should help you keep your hamstrings in good shape. Give these things a try and I think you will be happy with the results.

And if you are struggling with a chronic hamstring strain or any injury, please contact me. I will evaluate your condition and do my best to get you back running. RM Jeff Vrudny, PT, can be reached at jvrudny1@fairview.org

How do you strengthen your hamstrings?

Recently, the emphasis has shifted toward doing eccentric strengthening, because a primary function of the hamstrings is eccentric control of knee extension during running. An eccentric contraction means the muscle is trying to shorten, but it is being lengthened. It is like a spring being stretched. This means the hamstrings are eccentrically slowing down

JANUARY/FEBRUARY 2010

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they are better able to fight off viruses and bacteria. When you finish a run, your immune system will return to normal within a few hours. And consistent exercise has been proven to make those changes cumulative and longer lasting.

One study showed that those who exercised regularly had half as many sick days, with the common cold, as those who didn’t exercise. Another study revealed that highly fit, elderly athletes had better preserved immune systems. Thus, it appears that consistent running can reduce your risk of infection over the long term. resilient and your But, what if you are blood pressure low. not just moderately Body and Mind Running raises running, but engaging Your daily morning or post-work run can: boost your level of “good” in weeks of heavy trainyour immunity, stave off a heart-attack, strengthen cholesterol. But what ing? Intense physical your joints and help you fight depression. does that really exertion leads your mean? In a nutshell, body’s glucose, or cholesterol is among the fats found in our blood sugar, level to drop and produce stress bloodstream. Cholesterol is important for a hormones that can lower immunity. These horhealthy body, because it forms cell memmones, cortisol and adrenaline, raise blood branes along with other functions. However, pressure and cholesterol and can curb your too much cholesterol is bad, because it can immunity, which can increase the likeliness of lead to coronary heart disease. infection. If you are in the midst of some Cholesterol cannot just disappear, but heavy duty running, it is essential you allow must be transported throughout the cells in enough rest and recovery to allow your our body by carriers. These carriers are called immune system to stay intact. lipoproteins, and there are two main kinds: Fortify the joints high density lipoprotein (HDL) and low densiSkip the myths. Here’s the truth. Running is, in ty lipoprotein (LDL). fact, good for your joints. Dr. Rob Johnson, LDL is considered “bad,” because too much from Tria, states, “Generally, healthy joints of it can build up and form hard deposits in the will not be injured by running, unless one roublood vessels that can clog the arteries. HDL is tinely exceeds 100 miles a week or more. considered “good,” because it cleans out these There is a maximum stress to the cartilage vessels by removing the excess cholesterol. that lines the joints, articular cartilage. For the Furthermore, a high HDL level protects against average person, that point is about 100 miles a heart attack. How to ensure a high level of per week. Because of genetics and other illHDL? Run. It’s that simple. defined factors, that limit may be greater or Boost the immune system less for a given individual.”

Running can be both good and bad in regards Running injuries can cause osteoarthritis to immunity. Repeated exercise sessions of and other problems with your joints, but runhigh intensity or long duration can decrease ning alone will not. Osteoarthritis (OA) is the immunity, while moderate exercise can boost most common type of arthritis. This occurs it. Studies have shown that moderate exercise when the joint cushioning cartilage begins to has been linked to a temporary increase in the break down. Many believe that the constant production of macrophages, which are the pounding of our joints from running will lead cells that fight bacteria. Studies have also to OA. shown that moderate exercise also leads to However, a 21 year long study conducted long term changes in the immune system. at Stanford University with runners and nonDuring a run, your immune cells circulate runners indicated that the non-runners sufmore quickly through your body, which means fered twice as many hindrances with their

Run for the Health of It

Everyone knows running is healthy. Here’s why. by Katie Wold You wake up at 5:00 a.m. Lace up and run. You return from a stressful day of work. Lace up and run. You wait for the sun to go down. Lace up and run. Lace up and run. Lace up and run.

Running can easily become a part of our lifestyle, because we so easily fall in love with it. But, does it love us back? What can running actually do for our bodies?

Maintain a healthy weight A popular reason many people start running is because of those numbers on the scale.

Running is one of the best cardiovascular exercises for losing weight, because you can burn roughly 100 calories per mile. Your speed has little effect on the calories you burn, but your weight has the greatest impact. Running also builds your muscle mass, which can increase your resting rate of metabolism, and in turn, help you burn more calories.

Strengthen the heart and lungs Running improves your aerobic fitness.

Aerobic means “with oxygen.” And aerobic fitness refers to the endurance, or the ability to sustain work for an extended period of time.

This period of time must be at least 12 minutes to be called aerobic exercise. Anything under 12 minutes is called anaerobic, because it means your body is using other stored energy sources, rather than oxygen, to complete the work.

Aerobic exercise raises your heart rate and increases the level of oxygen delivered to your muscles. You can improve your aerobic fitness by running, because your body improves the efficiency of blood and oxygen flow.

Running also helps to lower the risk of a heart attack. Running preserves the elasticity of your arteries. As you run, your arteries expand and contract at a rate three times higher than usual. This keeps the arteries

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Minnesota Distance Running Association

joints than the runners.

Running can actually slow the aging process in your joints. Think about how smoothly a well oiled car runs versus an old beat-up car that has been sitting in the garage for five years. Relate this to yourself as a runner or non-runner. Running helps our joints remain â&#x20AC;&#x153;oiled.â&#x20AC;?

Running also increases flexibility and range of motion in your joints. It speeds up the rate that cartilage is replaced by your body. This nourishes the joints by increasing the flow of oxygen in your body and flushing out the toxins. Running strengthens the ligaments and tendons that support the joints.

This makes them less susceptible to OA or other injuries.

When injuries are dealt with carelessly, your body will pay the price. The best advice is to be smart when you run. Cross train, and donâ&#x20AC;&#x2122;t over train. Taking other preventive steps, like running on soft surfaces, wearing supportive shoes and replacing them when they wear out, can lower your chances of getting OA.

Heal the mind In many ways, the psychological benefits of

running seem to outweigh the physical gains, perhaps, because it is in the way that we feel them. It is rare to hear someone say, â&#x20AC;&#x153;I really felt my arteries moving at a rapid rate during my long run.â&#x20AC;? While our bodies are undoubtedly obtaining many complex benefits from our running, our minds are gaining the same.

Running leads to a more confident self.

Finishing a run is only the beginning. You feel that sense of achievement. You feel empowerment in knowing that your body and legs are capable of completing such a task. You begin to have a more focused and determined mind.

You are more likely to set goals and blow past obstacles not only in your running, but in other areas of your life.

Indeed, running is a huge stress reliever.

When everything bottles up, the easiest way to release that steam is to go for a run or maybe do some speed work to beat that aggression.

Running is an outlet for happiness. It releases endorphins, which are natural painkillers, and some may experience a â&#x20AC;&#x153;runnerâ&#x20AC;&#x2122;s high,â&#x20AC;? which is a prolonged state of happiness.

Running has an anti-depressant effect, because it reduces anxiety and increases the level of serotonin in our bodies. Serotonin is a chemical that transmits signals to and from

different areas of our brains. Most of our brains cells are affected by serotonin, including ones related to mood. A chemical imbalance in these cells can cause depression.

Running is used as therapy to cure depression and addictions by being able to raise the serotonin level.

Running is also a great way to develop positive relationships. Joining a running club is an instant way to meet and relate to others.

Yet, these psychological benefits show how personal is the sport of running. Either way, it doesnâ&#x20AC;&#x2122;t matter with whom you run or where.

Running restores mental health.

Reaping the benefits How much running does one need to do in order to gain these attractive benefits? Dr. Johnson, from Tria, says the minimum amount is generally 10 miles per week in three sessions. Who would have thought that something as effortless as quickly putting one foot in front of the other could have such complex and positive effects on our health?

Turns out that your relationship with running is mutual. The next time you hesitate to lace up, remember that the run will love you back. RM

FEBRUARY 27, 2010 B R E ATH I N G S H O U L D N OT B E A N U P H I L L C L I M B

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Minnesota Grandmaster Hall of Fame

by Patrick O’Regan Age is not measured by years. Some people are born old and tired while others are going strong at seventy.

– Dorothy Thompson (1894 - 1961) George LaBelle had come up with the idea for a Grandmasters (over 60 years old) Hall of Fame for Minnesota’s track and field athletes. The first induction banquet was held in the fall of 2008. Two athletes were inducted.

We met at the Frontier Steakhouse in Princeton, Minnesota, in November 2009, for the second induction banquet. “We needed a Grandmasters Hall of Fame,” George said, explaining his reasons for getting the event started. “Other states have had one for years, and anyone in this room could be in some of them. We’ve got some great athletes here.”

George, of course, was right. Minnesota has some great older athletes, and the failure to honor our Grandmaster athletes was a glaring omission.

George emceed the ceremony. Other attendees included Tom Langenfeld, Carter Holmes, Douglas LaBelle, Mike Moser, David Libel, Buzz Luse and Thom Weddle, along with wives and friends. It’s safe to say there was as rich a concentration of athletic talent in that room as you’ll find at any athletic ceremony.

In the scale of athletic excellence, how much does it count to continue to be athletically outstanding when those who were also outstanding in their youth are in their age in physical tatters? How much does it count, not just to be good, but to be good in the face of diminishing ability? Granted, the ranks of competitors grow thinner with advancing age, but just to be able to train and compete is commendable, and outstanding competitors remain.

Most men and women, it’s fair to say, give it up when their skills begin to erode. I am reminded of Hisham El Guerrouj, the greatest middle distance runner. Once he could no longer assail his records in the mile and 1,500 meters and could not be the best in the 5,000 meters, he gave it up. The item in the paper said, “Middle distance great Hicham El Guerrouj, 31, has retired.” That was that. I wonder what kind of shape he is in now.

Or, on the other hand, one might recall the still great marathoner, Joan Benoit-Samuelson. She qualified for the 2008 Olympic Marathon Trials at age 50, getting the standard at the Twin Cities Marathon.

The guys at the banquet push on, joyously, past 60 and 70.

Mention should be made of the two inductees of last year.

Ralph Maxwell At 90 years old, Ralph is the most dominant jumper and hurdler in his age group in the country. In the high jump, long jump and triple jump,

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Thom Weddle and Barb Spannaus

respectively, Ralph finished the 2006 outdoor season ranked first, first and first. In the 2007 indoor season, he ranked first, first and first. In the 2007 outdoor season, he ranked first, second and fourth. In the 2008 indoor season, he ranked first, second and third. In the 2008 outdoor, he ranked first, first and second. In the 2009 outdoor season, he ranked second, fourth and third.

Through the years, he has also been among the best in the hurdles (80 and 300) and dashes (55, 60 and 100). In the Men’s 85 age group, Ralph set a world record in the 300 hurdles in 1:21.24 in 2008. In the same year, he finished the indoor season ranked number one in the pentathlon.

Tom Langenfeld Tom is consistently one of the top high jumpers in his age group. He finished the 2009 season ranked number one in the country outdoors and number two indoors. In both 2008 and 2007, outdoors and indoors, Tom was ranked number one in the country.

He has held three American age group records (40 to 44, 45 to 49 and 70 to 74) and one world age group record (45 to 49). Of the last 11 outdoor national championships in the high jump, Tom won 10 of them.

Significantly, he has had the top age graded high jump performance at many Masters competitions. Tom has won 26 state outdoor championships in a row and holds 17 state records in four events: high jump, long jump, triple jump and the 100 meters. He has won five National Masters Championships in the triple jump. Tom is also member of the National Masters Hall of Fame.

The encroachments of age, of course, are irresistible. But they can be physically forestalled and retarded. People who are physically active are up to 16 years younger, in biological terms, than the others.

The fire is the thing.

George LaBelle, who holds 7,500 medals, ribbons, trophies,

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Minnesota Distance Running Association

plaques and other awards, is dealing with sciatica, he told us. Pain shoots down into his right leg. He wears suspenders to keep pressure off his lower back. Does this mean George is slowing down? Apparently not.

He spoke of his athletic goals once he gets back to competitive form. Age disappears in LaBelle, Weddle, Langenfeld and Holmes behind a cloak of sterling athletic accomplishment, which continues.

“Who cares about age?” they seem to be saying.

The current inductees are:

Thom Weddle Thom has accumulated no less than nine national championships after age 60 at distances from 1,500 meters to the 10K. At age 62, he was the National Indoor Champion at 3,000 meters, in 10:56. In consecutive years, aged 65 and 66, he won the National Outdoor Championship in both the 5K and the 10K. In the same years, he again won the 3,000 meter indoor.

He broke Bill Andberg’s state record in the mile for 60 to 64 year olds, running 5:15 at age 61. This past March, at the National Indoor Championships, Thom once again won the 3,000 meters for 70 to 74 year olds in 12:06. He finished the 2009 indoor season ranked number one in the 1,500 meters and the 3,000 meters and ranked number two in the 800 meters and mile run.

Carter Holmes Carter’s career as a runner, but not as a competitor, was cut short by a heart attack just a year and a half shy of his sixtieth birthday. Until then, he was one of the best Masters runners around. As a member of

the University of Minnesota track team, he ran a 4:15 mile and 9:02 steeplechase. He was a member of the winning team of five runners in the national AAU 30K championship.

After a 20 year competitive hiatus, Carter was ranked second nationally in the steeplechase for the age group 50 to 54. Beyond that, Carter became an outstanding multi-event athlete, winning many medals in the pentathlon, heptathlon and decathlon. Over the years, he achieved no less than 18 All-American standards in running, hurdles and multi-event athletics. He won the National Indoor Championship in the pentathlon for ages 50 to 54.

Bill Andberg (honored posthumously) Bill, who passed away two years ago at the age of 96, was a legendary runner. From ages 50 to 90, he set more than 30 national and world records. He won the marathon at the first National Masters Championships in 1968, and won the 1,500 meters and 3,000 meters at the first World Masters in 1975.

At age 65, Bill set the age group world records for the mile, in 4:59, and 5K, in 18:33. At one time, he held the Minnesota state records for 800 meters, 1,500 meters, mile, 5K and 10K. At age 60, Marathon Handbook, the bible of rankings, named him the best runner of his age in the world. Bill also won many championships in snowshoeing and cross country skiing.

Many times, I’ve been in the company of young, outstanding athletes. These guys are no less inspiring, and perhaps, no less outstanding. RM

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JANUARY/FEBRUARY 2010

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Highlights from another great year of running in Minnesota by Chad austin

It’s that time of year again: the end of another year.

This means it’s time to look back and appreciate all the hard work and great efforts that took place during the last 12 months. This article is a recap of the top performances, either in Minnesota or by Minnesotans, in 2009. These

PHOTO COURTESY OFGRANDMA’S MARATHON

are the ones that stand out most in my mind. Of course,

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this is a subjective list, and with all the great runners in the state, I’m sure I’ve missed a bunch.

Grandma’s Champ, Christopher raabe

JANUARY/FEBRUARY 2010

Team USA Minnesota’s Emily Brown spent the latter half of 2008 bothered by a sacrum injury. She bounced back in early 2009 as she finished seventh at the BUPA Great Edinburgh Cross Country race in Scotland, finished runner-up at the Emerald Nuts Midnight Run 4 Mile in New York City and finished fourth at the Antrim International Cross Country in Northern Ireland. Then Brown went on to win her first USA title at the USA Cross Country Championships.

Former Golden Gopher and former Team USA Minnesota athlete Andrew Carlson also started the year off quickly. He finished fourth at the USA Half Marathon Championships in

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Minnesota Distance Running Association

Gopher Women, 10th at NCAA Cross Country

Zach Mellon

PHOTOS COURTESY OF PHOTORUN.NET

Houston, Texas, when he sped to a 1:02:21 PR. He followed that up with another PR at the Stanford Invitational, running 28:25.86 in the 10,000 meters.

Current University of Minnesota Golden Gophers were also busy tearing up the track. The teams were exceptionally strong in the middle and long distance events. In particular, the following athletes set school records, Championship records, won Drake relay titles and, most importantly, led the team to Big Ten titles in both the indoor and outdoor seasons: Heather Dorniden, Amy Laskowske, Megan Duwell, Ladia Albertson-Junkans, Elizabeth Yetzer, Nikki Swenson, Hassan Mead, Chris Rombough, Ben Blankenship and Andy Richardson.

Elsewhere on the track, Burnsville alum Laura Hermanson, now Januszewski, of North Dakota State University, won the Drake Relays 800 meter title, finished second at the NCAA Championships and then placed fifth at the U.S. Championships in 2:01.28.

Winona alum and brothers Garrett and Elliott Heath were busy running fast times for Stanford University. Indoors, the brothers both broke eight minutes for 3,000 meters. Elliott ran 7:53.64 to Garrett’s 7:55.50. Outdoors, they each lowered their 5,000 meter PRs with Garrett running 13:42.27 and Elliott running 13:42.59. Garrett added a 3:37.57, 1,500 meters to his resume also, while Elliott earned his first All-American title.

The St. Thomas Men’s Track and Field team won their twenty-fifth consecutive MIAC indoor track and field title.

Thom Weddle had a busy weekend at the USA Masters Indoor Championships in Landover, Maryland. During the three day meet, he won the 3,000 meter title for 70 to 74 year olds and placed second in the mile and 800 meters. At the Outdoor Championships, Weddle was runner-up in the 800 meters in 2:58.73 and in the 1,500 meters in 5:55.40.

Carleton College alum Matt Hooley won the Eugene Marathon in Oregon in 2:18:38. In the process, Hooley, who now resides in Madison, Wisconsin, qualified for the 2012 U.S. Olympic Marathon Trials.

Another Carleton College graduate, Katie Visco, also makes the list. Visco spent the year attempting to become the youngest female to run across the United States. She hoped to inspire people to follow their passion, to empower them and to raise funds for and promote Girls on the Run, a charity that empowers young girls through running. She planned on finishing up by year’s end. See if she made it by visiting, www.paveyourlane.com.

At the inaugural USA Road Mile Championship, held in conjunction with the Medtronic TC 1 Mile, David Torrence ran 3:59.3 for the win. The sub 4:00 finish earned him a $10,000 bonus.

On the women’s side, Olympian Shannon Rowbury clocked 4:33.4.

At the state track and field meet, Harun Abda, of Fridley, Minnesota, topped the fastest prep runner in Minnesota history, Zach Mellon. Abda defeated the two time Class AA champ from Buffalo, Minnesota, in the 800 meters, 1:52.23 to 1:52.63. Mellon would go on to place second at the USA Junior Track and Field Championships in Eugene, Oregon. As a result he was the lone Minnesotan named to USA Today’s All-USA high school track and field team.

Warroad, Minnesota’s, Moses Heppner, the 2008 Class A Cross Country champ, won the 800 meters and 1,600 meters double on the track, posting times of 1:55.77 and 4:16.17. His 1,600 time put him more than 10 seconds up on second place and was better than this year’s Class AA marks.

Sauk Rapids native, Christopher Raabe pulled away from the pack at mile 14 and went on to win Grandma’s Marathon in 2:15:13. He became the first Minnesota man to win the race since Dick Beardsley in 1982. In the women’s race, Mary Akor joined Olympic bronze medalist Lorraine Moller as a three time Grandma’s Marathon champion.

You may remember Jacub Zivec from last year’s cross country season. The Czech exchange student, who attended Grand Rapids High School last fall, won the silver medal in the 5,000 meters at the European Junior Championships in Novi Sad, Serbia, running a PR 14:10.58. He also ran 3:46.36 and 8:10.82 for 1,500 and 3,000 meters, respectively in 2009.

Three Minnesotans represented the USA at the World Track and Field Championships in Berlin. Team USA Minnesota’s Katie McGregor clocked 32:18.49 to finish seventeenth at 10,000 meters. In the marathon, her teammate, Matt Gabrielson, finished thirty-sixth, while

Big Ten Champ, Hassan Mead

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runner of the Year, Jennifer Houck

PHOTOS BY WAYNE KRYDUBA

Age Group Record Holder, Jared Mondry

Duluth native Kara Goucher ran 2:27:48 to finish tenth.

Bruce Mortenson, the St. Louis Park alum who won the 1965 NCAA Steeplechase title, entered the University of Oregon Hall of Fame as a member of 1965 Duck track team that tied the University of Southern California for the NCAA title.

Heading into this year’s Leadville Trail ultramarathon, no Minnesotan had run the event faster than 23 hours. In his first ever 100 mile event, Tony Kocanda changed that when he ran 21:05:27 to place sixteenth. He was able to barely hold off his training partner, Joe Ziegenfuss, who was one place back in 21:08:12.

On the roads this year, Duluth residents Jeremy Polson and Jennifer Houck earn Runner of the Year titles. And Jared Mondry was busy setting state age records in 10 of the 14 races he ran. Perhaps the 67 year old’s best performance of the year was his 3:01:56 at the Twin Cities Marathon. On the women’s side, Janet Rosen managed to set six state records.

Normally, I try to focus this list on distance running. However, when you’re the fastest eight year old in the country, I make an exception. That is the case with Jianna Cager, who swept the 100, 200 and 400 meter races at the AAU Junior Olympic Games in Des Moines, Iowa.

Since triathlons include distance running, especially Ironmans, I can’t help but include Jan Guenther’s performance at Ironman Wisconsin. The 50 year old owner of Gear West was the first amateur woman across the line in 10:28:19. That time was the second fastest Ironman ever by a woman over 50. If you’re curious, she ran a 3:48:23 marathon after swimming 2.4 miles and biking 112 miles.

Perhaps the best performance of 2009 belongs to Team USA Minnesota’s Josh Moen. At the USA 10 Mile Championship, held in conjunction with the TC10, Moen gave three-time Olympian Abdi Abdirahman all he could handle before ultimately finishing second, 46:38 to 46:35. On an age-graded basis, Moen’s performance places him squarely among all-time Minnesota greats Alex Ratelle, Dick Beardsley, and Garry Bjorklund.

Twenty year old Ilsa Paulson became the youngest winner ever of the Twin Cities Marathon. She ran to victory and the USA title in 2:31:49. Team USA Minnesota’s Kristen Nicolini Lehmkuhle made her marathon debut in the same race and finished third in 2:35:06.

Meanwhile her husband, Jason Lehmkuhle, finished tenth at the New York City Marathon running 2:14:39. That time was good enough for fifth place in the USA Men’s Marathon Championship held in conjunction with the race.

University of Minnesota junior Hassan Mead won his second straight Big Ten cross country title. In the process he joins Gopher legends Fred Watson and Garry Bjorklund as the only University of Minnesota harriers to have won multiple Big Ten titles. Watson (1913 to 1915) and Bjorklund (1969 to 1971) won three straight titles.

Aaron Bartnik, an Eden Prairie junior, Marie Hauger, of Shakopee, Mubarik Musa, of Worthington, and Maddie McClellan, won the MSHSL cross country titles.

Alyssa Sybilrud, a Burnsville alum, finished twenty-first at the NCAA Division III Cross Country Championships and led University of Wisconsin at Eau Claire to their first national title.

There you have it: the top performances and performers from Minnesota in 2009 that immediately come to mind. When you consider all the great Minnesota runners competing in high school, college, professionally and at road races, you can see that it’s very difficult to limit such a list.

Finally, I’d be remiss if I did not thank Charlie Mahler and his “staff” at Down the Backstretch for their incredible coverage of our great sport in Minnesota. Without this website, such a recap would have been exponentially more difficult to compile. If you’re not familiar with the site, please be sure to check it out at www.downthebackstretch.blogspot.com. RM

Josh Moen

16

JANUARY/FEBRUARY 2010

RunMinnesota

Minnesota Distance Running Association

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Toni St. Pierre A runner who made a difference by Patrick O’Regan Rarely, a person collides with a major change in society. The person, if he or she can stay the course, can then play a role affecting the lives of countless people for generations to come.

The subject here is high school girls’ athletic teams. The person involved in the court case that helped to bring this to Minnesota was Toni St. Pierre. She was one of the best high school runners in the state.

Through her grade school years, Toni lived in Staples, Minnesota. Her mother, Marie, then moved the family, Toni and her brother, Sam, to Minnetonka, Minnesota. Because she lived in the Hopkins School District, she attended Hopkins West Junior High. There she got her first taste of running. Her science teacher, who was also a high school coach, was Pat Lanin. He would play a major role in Toni’s athletic career.

As part of a physical education program, Pat organized a race of some 600 yards. “I was belligerent enough,” Toni said, “that I wanted to be the fastest runner in the school.

I stopped smoking for a week before the race, so I could run that race fast. I was not a nice junior high kid.” She finished second.

After that, no doubt seeing some promise in her ability, Pat talked Toni into running. So, she quit smoking and trained. In the spring, showing improvement, she ran the MDRA Mudball Race, which is a tough and messy affair run in mud sometimes more than ankle deep.

Toni’s talent must have been obvious.

Straightaway that summer, she ran AAU track races and all-comers meets at the University of Minnesota, organized by Coach Roy Griak, and at other venues.

In the fall of that year, Toni started high school at St. Margaret’s. But there was no girls’ cross country team, so her running would have to be done elsewhere. Since Pat was coaching cross country at Hopkins Eisenhower, Toni followed him there and trained with the boys’ team.

One of Toni’s “teammates” was Tim Heisel,

18

JANUARY/FEBRUARY 2010

a fine runner and three time state champion in cross country skiing. When Pat left for a Masters Program at North Dakota University, he told Tim to run with her. Tim would later become her husband. Toni ran with the boys’ team through the season, but she could not compete in meets.

At this time, likely with an eye on Toni as the star, a coach at St. Margaret’s organized a girls’ cross country team. At the end of the season, the coach hauled the team to St. Louis, Missouri, in an old converted hearse to compete in the AAU National Cross Country Meet for girls.

The vehicle leaked carbon monoxide through the floor. Packed in the back, many of the girls got sick. They probably recovered for the race, but they competed poorly. It was a tough experience. After Christmas, Toni transferred to Hopkins Eisenhower to train under Pat. With Pat as coach, Toni began cross country skiing. At the end of the season she was good enough to compete in the Junior National Championship in Vermont.

That summer, more racing in all-comers and AAU meets followed, and she trained with the boys’ cross country team in the fall. But the lack of competition was holding her back, and she was being beaten at the national meets. Then, in the spring of her junior year, things changed.

Enter Marie, Toni’s mother (Marie is a story in herself, by the way. In recent years, she beat long odds in recovering from a brain aneurism.). Marie started the whole thing. In what must have been a very determined and effective series of phone calls, she badgered the American Civil Liberties Union (ACLU) into taking up Toni’s cause as a discrimination case. She could not see why her daughter, a talented athlete, could not compete with the boys’ cross country running and skiing teams.

They took the case.

Toni and Peggy Brennan, a tennis player

RunMinnesota

from St. Cloud who wanted to be on the boys’ tennis team, met with the ACLU lawyer. He told the two young women what they were up against (there would be opposition from the State High School League) and asked if they wanted to go forward. They said yes. Pat would be a witness for their side. The trial, which lasted a week, took place at the courthouse in downtown Minneapolis before Judge Miles Lord. The whole thing must have been scary for high school kids.

Toni was questioned on two occasions. “It was very intimidating,” she recalled. And it was hard. The attorney for the High School League intimated that the girls had other motives, apart from athletics, for being on the boys’ teams. “I was so angry with some of the questions,” Toni said. Pat was questioned on how he would handle an injured female athlete. Judge Lord, he recalled, banged his gavel down hard to bring a stop to one line of questioning. Likely, the testimony of the young women was effective.

Judge Lord ruled in favor of allowing girls to compete on boys’ teams. Who can say to what extent, but there is no question, the testimony of the two young women in that courtroom made a difference. The High School League appealed the ruling to Federal Court, but lost. At this time, Title 9, the federal law mandating women’s athletic teams, had been in the works. Almost certainly, the case before Judge Lord gave Title 9 a decided push. Girls would soon have the competition and the teams they wanted.

That same year, in 1972, Hopkins started a girls’ track team. In the State Championship Meet, Toni ran the half mile, the longest distance allowed for girls, and set a national record for her age in 2:17. As a senior, she was

Minnesota Distance Running Association

again training with the boys’ cross country running and skiing teams. But now she was competing with them, too. In the State Championship Track and Field meet in the spring, she won the half mile and mile in 5:10, which was now allowed. Two weeks after that, in a meet in Iowa, she ran the mile in a personal best of 5:01.

Toni attended St. Benedict’s College in Collegeville, Minnesota. She trained and competed with the nearby St. John’s College men’s cross country running and skiing teams. But, that year, she developed an Achilles tendon problem that required surgery. Hard running slipped from her agenda. She focused, instead, on getting a degree in nursing. In the summer, she married Tim Heisel.

After college, they moved to a small farm near Montrose, Minnesota. Both worked full time and did truck farming in vegetables on the side. There would soon be three children.

Life was very hectic.

Strictly speaking, running, no matter how good one is and how hard one works, is not transformative. It does not in itself change one’s life. What really counts is the other stuff of life.

“I started using [pills and alcohol] fairly

early,” Toni said, “when I was in high school.

But I would take time off, not using during the competitive season. But when I wasn’t competing, I was using.

“When I got married, I really tried to straighten myself out, so I wasn’t using so much. But we always drank socially.

“I remember drinking when I was pregnant, but not so much.

“After the third baby, I was in a car accident. I was given pain pills… That led to an addiction… For three years, I was spiraling down…”

At age 29, Toni got out-patient treatment and joined an AA group. She was sober and clean for 15 years. After a relapse, she’s been sober and clean for over five years.

She had been running all along, but she got serious about it in 1984 at age 29. That year she won her age category in the State 25K Championship, running 6:30 miles. She also ran Grandma’s Marathon in 3:08 and the Twin Cities Marathon in 3:04. A couple years ago, Toni started racing triathlons. She did four sprint triathlons last year and four by August of this year. She places first or second.

In addition to the three children, Jessica, Alicia and Tim, there are six grandchildren.

Alicia was on the Boston University cross country team, and Jessica trained for and ran the 2009 Twin Cities Marathon. The grandkids compete in improvised, family triathlons.

If running isn’t transformative, it can keep you alive. “Really,” Toni said, “running saved my life. Because, if I wasn’t running and needed to practice some moderation [to be able to run], when I was younger, I’m sure I would have been dead a long time ago.”

And, finally, on the court case: “The time I realized the impact, the emotions of it, was when I went to the first junior high cross country meet in which my daughter competed.

Seeing the hundreds of girls. I still get emotional about it.” RM Carter Holmes contributed to this article.

Wayne Kryduba Photography Providing creative photography for businesses, magazines and corporate or sporting events. Personalized approach and the best service anywhere!

s E v e n t s s Pe o p l e s A c t i o n s 612-522-4853 www.wkphotography.com

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19

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Men 14 - 15

Monster Dash Half Marathon

36 85 276 761 804 946 1017

October 31, 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

Joseph Radosevich, 22 Matthew Genrich, 30 Ben Schneider, 26 Bill Magdalene, 51 Michael Brennan, 37 Gerad Mead, 30 Thomas Sullivan, 33 Adam Lippold, 25 Steve Sander, 30 Mark Maturi, 33 Scott Wilson, 32 Neil Bizily, 34 Mark Evans, 41 Karl Adalbert, 38 Joe Hoovestol, 26 Matthew Mihalka, 26 Richard Keston, 41 Gregory Lindusky, 50 Joe Litsey, 40 Brad Hayes, 41 Matt Beckett, 28 Tim Jacobson, 39 Ben Stanley, 26 Rick Jackson, 50 Omar Palacios, 26 Mike Severson, 42 John Crawford, 41 Nicholas Shultz, 33 Scott Bosch, 33 John Nesheim, 45

1:14:15 1:14:41 1:15:29 1:19:29 1:19:35 1:19:38 1:19:59 1:20:38 1:22:16 1:22:18 1:22:39 1:22:54 1:23:01 1:23:03 1:23:08 1:23:35 1:23:44 1:24:44 1:24:55 1:26:02 1:26:08 1:26:40 1:26:41 1:27:10 1:27:21 1:27:33 1:28:06 1:28:10 1:28:30 1:28:30

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

Nancy Buselmeier, 26 Kristin Hirschboeck, 28 Nicole Cueno, 29 Willie Tibbetts, 38 Rhiannon Beckendorf, 28 Pam Nielsen, 33 Angela Guanzini, 30 Angie Tingey, 27 Cathy Yndestad, 31 Theresa Ascheman, 25 Natalie Timmers, 27 Christine Barry, 35 Christine Volkmann, 30 Kitty Earl-Torniainen, 42

Andrea Nelson, 33 Libby Zupanc, 22 Rachel Torblaa, 27 Jenna Landry, 24 Debbie Schutz, 31 Kelly Doering, 40 Jana Curiel, 36 Jennifer Strand, 34 Cindy Blackstock, 37 Candice Chappell, 25 Laura Rosenthal, 41 Elizabeth Miller, 32 Karen Lindquist, 25 Tina Welzien, 27 Jessica Peyerl, 27 Autumn Durfey, 25

1:27:28 1:27:54 1:28:08 1:30:07 1:30:37 1:31:29 1:32:36 1:32:41 1:33:43 1:33:55 1:34:13 1:34:39 1:34:46 1:35:13 1:35:18 1:35:40 1:36:14 1:36:20 1:36:36 1:36:51 1:37:00 1:37:10 1:37:20 1:37:25 1:37:26 1:37:30 1:38:12 1:38:16 1:38:24 1:38:26

Nate Johnson, 15 Peter Olson, 14 Sam Renikoff, 14 Logan Grace, 14 Connor Gabbert, 14 Mark Wills, 14 Alex Barrette, 14

Men 55 - 59 1:29:25 1:34:24 1:45:10 2:06:13 2:08:18 2:18:11 2:25:44

Men 16 - 17 53 70 82 97 183 278 280 643

Ahmed Nur, 16 Scott Haidet, 16 Wyatt Behrends, 17 Daniel Bakken, 17 Domingo Yandrasits, 17 Maximilian Rauchle, 16 Travis Houle, 16 Caleb Seeman, 17

1:31:23 1:32:52 1:34:00 1:36:02 1:41:07 1:45:13 1:45:20 2:00:00

Men 18 - 19 287 676 686 688 807 1013

Jared Hedlund, 19 Nick Boreen, 19 Josh Gardiner, 18 Michael Bloch, 19 Isaac Hall, 18 Zachary Bohmer, 18

1:45:49 2:01:56 2:02:35 2:02:49 2:08:20 2:24:59

33 148 229 386 445 485 489 500 527 533

Thomas Lyons, 57 Brad Erickson, 55 Anthony Boe, 57 Richard Bottorff, 55 William Baldwin, 59 Paul Martinucci, 56 Jim Overby, 55 Thomas Heim, 55 Gary Thrasher, 56 Gerald Matykowski, 57

Men 65 - 69 1:28:54 1:39:25 1:43:39 1:50:30 1:52:32 1:54:04 1:54:24 1:54:51 1:55:50 1:56:01

Men 60 - 64 50 440 594 809 949 989 1016 1049 1093 1096

Ron Trussell, 60 Gene Geller, 60 Donald Snyder, 64 Arthur Erdman, 64 John Olson, 61 David Purol, 60 Charles Rhea, 62 Jack Boder, 60 John Gaige, 62 Thomas Varecka, 61

284 805 814 887 971 1000 1009 1081 1104

Scott Danielson, 65 Antonio Salinas, 66 Patrick Branch, 69 Ted Braggans, 67 John Brennan, 67 Ronald Antos, 66 Tom Zurcher, 65 Garth Rohn, 66 Tom Smith, 66

Men 70 - 74 1087 John Healy, 71

1:31:03 1:52:20 1:58:18 2:08:31 2:18:14 2:21:40 2:25:41 2:31:47 2:53:43 2:59:42

1:45:48 2:08:19 2:08:42 2:12:51 2:19:45 2:23:06 2:24:40 2:48:30 3:09:45 2:51:04

Women 14 - 15 638 Elizabeth Johnson, 15 1209 Elaine Wills, 15

2:06:54 2:24:34

Women 16 - 17 80 84

Brittney Boatman, 17 Allison Jaycox, 17

1:44:25 1:44:32

continued on page 22

Men 35 - 39 5 14 22 32 41 43 46 47 54 56

Michael Brennan, 37 Karl Adalbert, 38 Tim Jacobson, 39 Eric Bottema, 35 Chad Guillory, 35 David Johnson, 39 Philip Sheridan, 35 Barry Fischer, 37 Joe Wurl, 38 Chris Steensland, 39

1:19:35 1:23:03 1:26:40 1:28:44 1:30:18 1:30:34 1:30:56 1:30:58 1:31:31 1:31:32

Men 40 - 44 13 17 19 20 26 27 48 55 62 66

Mark Evans, 41 Richard Keston, 41 Joe Litsey, 40 Brad Hayes, 41 Mike Severson, 42 John Crawford, 41 Chris King, 43 Jay Hempe, 42 Patrick Freet, 40 Bob Gerenz, 41

1:23:01 1:23:44 1:24:55 1:26:02 1:27:33 1:28:06 1:31:01 1:31:32 1:31:58 1:32:22

Men 45 - 49 30 31 39 44 65 93 98 103 133 134

John Nesheim, 45 Karl Benson, 45 Kelly Ecklund, 45 John Heidal, 46 Eric Swanson, 47 Derek Lindstrom, 46 David Dornfeld, 49 Eric Lewis, 45 George Fulp, 48 Alfred Essa, 49

1:28:30 1:28:31 1:30:06 1:30:47 1:32:20 1:35:00 1:36:04 1:36:35 1:38:19 1:38:24

Men 50 - 54 4 18 24 40 60 115 118 126 162 173

Bill Magdalene, 51 Gregory Lindusky, 50 Rick Jackson, 50 Charlie Roach, 52 Patrick Huber, 54 Doug Johnson, 50 Peter Thelen, 51 Timothy Thrush, 54 Paul Stein, 51 John Devine, 54

1:19:29 1:24:44 1:27:10 1:30:13 1:31:45 1:37:16 1:37:24 1:37:54 1:39:57 1:40:19

JANUARY/FEBRUARY 2010

21

AT THE RACES: R A C E R E S U L T S

525 Leah Holle, 17 605 Leah Anderson, 16 1182 Kylie Ross, 17

2:03:45 2:06:16 2:23:08

Women 18 - 19 87 143 164 246 258 476 511 551 574 678

Emily Plahn, 19 Katie Paulson-Smith, 18 Emily Smith, 18 Anne Marshall, 18 Kristi Reisdorf, 19 Alexandra Crapser, 19 Liz Foster, 19 Jordan Rathman, 18 Jennifer Johnston, 19 Emilie Marshall, 18

1:44:44 1:49:27 1:50:46 1:54:12 1:54:53 2:02:26 2:03:29 2:04:28 2:05:13 2:08:21

Women 35 - 39 4 12 21 23 32 35 54 56 61 66

Willie Tibbetts, 38 Christine Barry, 35 Jana Curiel, 36 Cindy Blackstock, 37 Lisa Koeppen, 38 Kimberly Madrid, 35 Lisa Burton, 37 Nevenka Allen, 35 Gretchen Sadaka, 39 Jennifer Cockerill, 38

1:30:07 1:34:39 1:37:00 1:37:20 1:38:40 1:38:53 1:41:50 1:42:08 1:42:52 1:43:21

Women 40 - 44 14 20 25 45 47 50 62 63 74 77

22

Kitty Earl-Torniainen, 4 Kelly Doering, 40 Laura Rosenthal, 41 Katie Liiste, 41 Jennifer Helgeson, 43 Jill Wine, 42 Carrie Keller, 41 Kimberly Schneider, 41 Annie Stokes, 40 Reiko Sugisaka, 43

Women 70 - 74

Women 45 - 49

Monster Half Marathon results continued

21:35:13 1:36:51 1:37:26 1:40:26 1:40:28 1:41:25 1:42:53 1:42:54 1:43:46 1:44:20

JANUARY/FEBRUARY 2010

33 37 38 71 125 150 163 170 193 205

Merilee Sander, 49 Nannette Sorenson, 47 Kim Birkland, 45 Jackie Dezellar, 46 Susan Vickerman, 48 Jean French, 47 Monica Hoban, 45 Cynthia Holtz, 48 Jody Digrazia, 47 Deb Thompson, 47

1:38:47 1:39:25 1:39:43 1:43:37 1:48:24 1:50:00 1:50:27 1:51:07 1:52:02 1:52:31

Mary Jones, 51 Diane Stoller, 50 Susan Pokorney, 54 Kristin Kirk-Healy, 53 Kerri Simafranca, 51 Sue Evans, 53 Sonya Stylos, 50 Susan Cox, 53 Sandy Gerwien, 53 Gayle Mack, 53

1:51:17 1:54:43 1:56:40 1:58:01 1:58:07 1:59:22 1:59:46 2:03:55 2:06:20 2:08:41

Women 55 - 59 173 228 267 301 586 590 652 871 918 949

Claudia Sherburne, 59 Pamela Cutshall, 55 Betty Tomerlin, 57 Dena Riddle, 55 Kay Middlebrook, 56 Carol Gragert, 57 Michelle Rennie, 55 Sara Cardwell, 56 Nancy Wucherpfennig, 56 Teresa Schneider, 57

1:51:15 1:53:29 1:55:15 1:56:28 2:05:32 2:05:37 2:07:18 2:12:59 2:14:12 2:15:28

Women 60 - 64 411 742 832 896 1229

Beth Allen, 61 Peggy Trager, 64 Kathryn Benhardus, 62 Liz Wahlberg, 60 Ann Rhea, 62

3:24:40

2:00:23 2:10:00 2:11:59 2:13:27 2:25:40

29 30

Colin Mustful, 27 Brandon Mustful, 27

1:12:59 1:13:23

Open Women

Monster Dash 10 Mile October 31, Minneapolis Open Men

Women 50 - 54 174 254 308 347 351 388 400 529 608 692

1534 Leola Garvander, 70

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

Dan Greenwood, 24 Erik Delapp, 24 Steve Stenzel, 28 Jared Smith, 26 Patrick Silgen, 39 Michael Winner, 31 David Ortmann, 47 Jeff Peterson, 32 Doug Wiesner, 52 Brett Chmel, 31 Michael Bjornberg, 55 Tim Noel, 37 Emmerson Ward, 32 David Harvey, 29 Aaron Benson, 28 Bill Zaharia, 51 Michael Svensk, 29 Nick Gunderson, 28 Eric Rambow, 28 Andrew Muller, 36 Darren Carroll, 48 Kyle Staunton, 14 Jesse Kling, 29 Kevin Ligtenberg, 36 Craig Parsons, 37 Peter Knoll, 14 Joe Degroot, 23 Jon Gasik, 36

RunMinnesota

59:52 1:02:09 1:02:19 1:03:15 1:04:28 1:05:23 1:05:46 1:06:16 1:06:26 1:06:49 1:07:02 1:07:13 1:08:05 1:08:49 1:09:11 1:09:29 1:09:35 1:09:37 1:09:54 1:10:11 1:10:12 1:10:37 1:10:38 1:10:54 1:11:01 1:11:04 1:12:06 1:12:48

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

Julie Mocadlo, 26 Jen Riewe, 36 Meghan Mayer, 24 Sarah Kenutis, 27 Shelley Nelson, 30 Wendy Tseng, 31 Stephanie Boss, 35 Paula Augustin, 31 Jamie McIntosh, 34 Sara Steinke, 28 Tracie Kent, 35 Robin Tedlund, 51 Laura Hoffman, 33 Abby Dornbusch, 25 Laura Fretschel, 25 Robyn Lauritsen, 20 Jenni Oâ&#x20AC;&#x2122;Link, 28 Molly Bohrer, 24 Gina Byron, 34 Erin Williams, 25 Steph Kvasnicka, 34 Jill Burgard, 24 Julie Aponte, 47 Leanna Schell, 28 Ann Kuffel, 29 Ashley Korbel, 27 Joellen Keegan, 37 Ann Choi-Roloff, 31 Karyn Luger, 38 Jessica Salvatore, 25

1:06:32 1:07:18 1:10:20 1:10:44 1:11:14 1:12:12 1:12:43 1:13:10 1:13:24 1:13:54 1:14:13 1:14:53 1:15:33 1:15:50 1:16:36 1:17:00 1:17:26 1:17:26 1:17:43 1:18:15 1:18:38 1:19:19 1:19:36 1:19:47 1:20:09 1:20:09 1:20:21 1:20:29 1:20:37 1:20:44

Men 12 - 13 241

Luke Gaines, 13

1:45:00

Men 14 - 15 22 26

Kyle Staunton, 14 Peter Knoll, 14

1:10:37 1:11:04

Men 18 - 19

Minnesota Distance Running Association

AT THE RACES: R A C E R E S U L T S Matt Ellenberger, 19

1:26:11

Patrick Silgen, 39 Tim Noel, 37 Andrew Muller, 36 Kevin Ligtenberg, 36 Craig Parsons, 37 Jon Gasik, 36 Patrick McLaughlin, 37 Andrew Tollefson, 39 Kai Sakstrup, 36 Jeff Phillips, 35

1:04:28 1:07:13 1:10:11 1:10:54 1:11:01 1:12:48 1:14:10 1:14:59 1:16:59 1:17:05

Steven Neuharth, 43 Joe Banavige, 41 John Rossman, 41 Nick Shermeta, 41 Shane Hipsag, 40 Matt Bleecker, 40 Dave Cowles, 42 Jon Spry, 41 Joseph Ott, 44 John Vekich, 40

1:14:46 1:15:06 1:15:29 1:16:01 1:17:44 1:18:02 1:18:14 1:19:26 1:20:45 1:20:57

David Ortmann, 47 Darren Carroll, 48 Daniel Burbach, 49 Jack Uldrich, 45 Curtis Gutoske, 46 Daniel Karvonen, 45 Steve Kadisak, 45 Ben Knoll, 48 Greg Pflaster, 47 Byron Wieberdink, 46

1:05:46 1:10:12 1:14:11 1:14:43 1:15:06 1:16:42 1:18:39 1:19:41 1:22:10 1:22:20

Men 50 - 54 9 16 48 56 58 77 93 97 106 112

Doug Wiesner, 52 Bill Zaharia, 51 Jeremy Johnston, 50 Thomas Schraufnagel, 53 Tom Tedlund, 52 Tom Traub, 51 Mark Greenwood, 50 Robert Weer, 52 Joseph Lamb, 50 Dave Vanoverbeke, 53

1:06:26 1:09:29 1:16:34 1:17:28 1:17:51 1:20:45 1:22:31 1:23:12 1:24:13 1:25:25

Michael Bjornberg, 55 Jim Larson, 56 Gery Haag, 56 Bruce Hall, 55 Don Kunz, 59 George Mathers, 56

1:07:02 1:33:41 1:34:26 1:37:25 1:48:44 2:00:06

Men 60 - 64 102 214 261 263 264 278

Frank Demarco, 63 Richard Oâ&#x20AC;&#x2122;Brien, 63 Phil Sherburne, 61 Bob Hartnett, 60 Denny Johnson, 63 John Stuart, 62

1:23:40 1:38:10 1:52:04 1:52:14 1:53:19 3:14:25

Women 18 - 19 608

Kari Hunter, 19

1:59:54

Women 35 - 39 2 7 11 27 29 31 32 37 44 51

Jen Riewe, 36 Stephanie Boss, 35 Tracie Kent, 35 Joellen Keegan, 37 Karyn Luger, 38 Sarah Fladhammer, 35 Leila Larizadeh, 35 Tara Bickerstaff, 37 Nancy Fenocketti, 35 Susan Kennedy, 38

1:07:18 1:12:43 1:14:13 1:20:21 1:20:37 1:20:47 1:21:15 1:22:25 1:22:54 1:23:30

Women 40 - 44 33 34 36 39 43 45 52 55 58

Michelle Hannan, 42 Brenda Rhyner, 41 Kathy Polakiewicz, 43 Kate Sandberg, 40 Malia Frey, 44 Noelle Frost, 43 Dawn Gray, 42 Allison Harke, 43 Jennifer Hofman, 41

Julie Aponte, 47 Tammy Sandy-Lahr, 46 Sandy Forster, 49 Gwen Lacroix, 47 Tracy Langevin, 47 Kaye Stein, 48 Donna Schmidt, 46 Karen Ballweber, 45 Teresa Laing, 48 Sue Mendenhall, 49

1:19:36 1:26:13 1:26:20 1:30:26 1:34:53 1:35:34 1:36:45 1:37:00 1:38:03 1:39:29

12 79 106 124 126 127 131 138 146 149

Robin Tedlund, 51 Rexann Brew, 51 Marysue Ingman, 50 Deb Balazovic, 53 Mary Barrett, 52 Joan Blace, 52 Corrine Kroehler, 50 Nancy Carlson, 50 Joy Smith, 51 Sandy Togstad, 50

1:14:53 1:26:56 1:28:43 1:29:29 1:29:32 1:29:34 1:29:57 1:30:23 1:30:58 1:31:09

92 185 196 294 361 506 548 656 660

Wendy Anderson, 56 Susan Erickson, 58 Joanne Bartel, 55 Diane Wright, 56 Brenda-Jane Garlick, 55 Mary Kunz, 58 Trish Larson, 56 Ellie Ricci, 55 Mary Jean Port, 55

1:27:37 1:33:07 1:33:44 1:37:52 1:40:45 1:48:41 1:52:04 2:23:58 3:14:25

Women 60 - 64 435 456

Rene Diebold, 60 Kay Leeman, 62

1:45:19 1:46:18

Women 70 - 74 556

Dorothy Marden, 72

1:52:36

Bear Tracks 10K November 7, White Bear Lake Overall

Men 55 - 59 11 179 186 210 253 269

23 71 73 139 226 238 263 272 301 331

Women 55 - 59

Men 45 - 49 7 21 32 34 39 50 66 71 87 90

1:24:33

Women 50 - 54

Men 40 - 44 35 38 41 44 57 60 62 70 78 79

Lori Ryan, 41

Women 45 - 49

Men 35 - 39 5 12 20 24 25 28 31 36 51 54

62

PHOTO WAYNE KRYDUBA

115

1:21:42 1:22:18 1:22:22 1:22:30 1:22:52 1:23:05 1:23:33 1:23:43 1:23:57

1 2 1 3 4 5 6 7 8 2 9 10 11 12 3 13 14 4 15 16 5 17 6 18 7 8 9 10 11 12 13 14 19 20 21 22 23 15

Andrew Carlson, 19 Matt Putratz, 23 Marlo McGaver, 39* Chris Vetter, 36 Justin Young, 22 Jessie Kling, 29 Evan Ronken, 28 Eric Levinson, 44 Dane Anderson, 30 Elisa Johnson, 31* Brian Sladen, 50 Duane Kroeger, 45 Michael Mach, 30 R. Tim McElroy, 50 Ashley Olson, 22* Chris Hendrickson, 34 Jonathan Sudberry, 37 Dana Piper, 31* Kevin Slator, 48 Sam Olson, 28 Emily Dancer, 24* Doug Zabel, 49 Sonia Jacobsen, 53* Jeff Holmbeck, 52 Jody Nelson, 45* Sharon Olson, 52* Jasey Olsen, 24* Kristi Mayer, 32* Tammy Domeier, 42* Deidre Lindstrom, 26* Alison Goodwin, 34* Mary Sue Ingram, 50* Joseph Amberg, 52 Anthony Mayer, 35 Geoff Goodwin, 36 Kevin McNallan, 43 Doug Meslow, 50 Katherine Ites, 28*

36:10 36:20 39:50 40:13 41:22 41:32 41:50 42:30 43:53 43:58 44:01 44:56 45:05 45:14 45:35 46:06 46:36 47:33 48:01 48:11 48:19 48:47 49:22 49:23 49:26 49:33 49:59 50:05 50:28 50:51 51:05 51:39 51:51 51:59 52:03 52:48 52:48 53:27

Runners at the finish of the Monster Half Marathon 24 Tom Coulliard, 60 16 Laura Determan, 28* 25 David Stein, 51 17 Kayla Reiter, 15* Christine Lemoro, 43* 18 19 Rachel Chiappetta, 31* 20 Emily Williams, 38* 21 Darcie Karol, 42* 22 Caryn Thor, 18* 26 Eric Thor, 30 23 Emily Waitz, 32* 24 Christine Calaguire, 25* 25 Carol Mair, 30* 26 Dawn Rust, 49* 27 Laurie Vicklund, 35* 28 Melissa Borths, 33* 29 Kristi Nichols, 29* 30 Amy Worthingham, 44* 31 Sarah Kaplan, 29* 32 Mara Kaplan, 33* 33 Laura Kalambokidis, 46* 34 Sarah Hanson, 32* 35 Brook Carlson, 23* 27 Mike Borths, 45 28 Nathan Matuskn, 35 29 Kevin Clemens, 52 36 Lois Nilson, 52* 30 Dan Brentenson, 25 31 Jordan Rastall, 14 37 Charlotte Brentenson, 25* 38 Carrie Kling, 27* 39 Mary Horoshak, 27* 40 Nicole Haase, 24* 41 Katie Heneghan, 27* 42 Beth Gillies, 39* 43 Shawna Howard, 31* 44 Jenny Tinault, 30* 45 Melissa Steward, 28* 32 Axel Steward, 28 46 Lisa Hoelscher, 34* 47 Jessica Stowers, 34* * indicates females

53:31 53:49 54:05 54:14 54:25 54:30 54:45 55:49 57:19 57:20 57:41 58:45 58:47 59:15 59:45 59:51 1:01:16 1:02:39 1:02:59 1:03:00 1:03:08 1:03:45 1:03:46 1:04:39 1:05:32 1:05:33 1:06:21 1:06:22 1:06:22 1:06:22 1:06:24 1:06:40 1:06:40 1:09:31 1:10:14 1:10:46 1:14:16 1:14:16 1:14:17 1:14:38 1:15:41

Bear Tracks 5K November 7, White Bear Lake Overall 1 2 3 4

Digger Carlson, 48 David Pieper, 19 Kevin Andresen, 20 Jay Nelson, 39

17:01 17:11 17:34 17:45

1 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 2 3 22 4 23 24 5 25 26 27 6 7 28 8 9 10 11 12 13 14 29 15 30 16 31 17 18 32 19 33 34 20 21

Amy Lyons, 24* Kyle Hansen, 16 Omar Palacius, 27 Tony Lushanko, 39 Kevin Domeier, 48 Bill Hansen, 62 Tim Petersen, 44 Larry Freund, 49 Adam Lusnawke, 36 Ajay Bapat, 37 Cannon Hackett, 14 Nate Carr, 34 Jared Dunn, 30 Luke Harwed, 57 Travis Eugenson, 16 Gerald Freund, 41 Jim Young, 54 Norm Purrington, 66 Tammy Sjolander, 37* Erin Ingram, 24* Nick Johnson, 12 Gloria Jansen, 62* Manfred Justen, 44 Michel Dunten, 9 Becky Hoeppner, 33* Stan Brouillard, 48 Jason Bennett, 29 Jim Meredig, 51 Nicole Fernandes, 28* Lindsey Anderson, 25* James Palmersheim, 46 Rhonda Behm-Severeid, 43* Deedee Anddrson, 59* Jessica Erickson, 33* Alyssa Long, 13* Laura Moore, 13* Jennifer Rorn, 35* Roxanne Juran, 28* Max Larson, 9 Angela Lemke, 23* Rick Pankow, 56 Leeha Haugland, 28* Chad Riley, 29 Jaci Riley, 31* Nancy Gleason, 56* Keith McCarty, 47 Sheila Coffey, 42* Jeff Kosel, 40 Fatai Martins, 47 Puthida Chart, 29* Kari Linbo, 32*

17:48 18:58 19:06 19:39 19:41 20:25 20:44 21:20 21:46 21:49 22:10 22:13 22:14 22:42 23:03 23:18 23:25 23:46 24:08 24:30 24:45 25:08 25:31 25:32 25:38 25:40 25:53 25:54 26:12 26:19 26:36 26:36 27:53 27:54 27:55 27:56 28:51 28:52 29:06 29:24 29:45 29:53 30:01 30:02 30:04 30:20 30:46 30:49 31:03 31:05 31:11

continued on page 24

JANUARY/FEBRUARY 2010

23

AT THE RACES: R A C E R E S U L T S Open Men

Bear Tracks 5K results continued 35 Andres Sustic, 57 John Gomez, 42 36 22 Jesse Honer, 28* 37 Andy Morgan, 42 23 Nicole Ross, 43* 24 Kim Wilke, 43* 25 Meike Hengelfelt, 40* 26 Jayne Nadeau Salterm, 50* 27 Dorothy Marden, 72* Sarah Turino, 41* 28 Kelly Nelson, 34* 29 30 Joan Griffin, 44* 31 Sara Wolthoizen, 26* 32 Larissa Scholten, 26* Molly Bell, 29* 33 34 Katie Timmons, 8* 35 Paula Larson, 44* 38 Lee Larson, 46 Patrick Timmons, 10 39 Karen Koza, 24* 36 37 Rebecca Henderson, 23* 38 Kari Vilinskis, 34* 39 Madeline Chapman, 11* Heide Slinde, 29* 40 41 Chrissy Rischmiller, 27* 42 Krista Myrom, 29* 43 Cheryl Cartony, 37* 40 Ryan Beer, 33 41 Mike Weaver, 42 42 Jim Hartwig 43 Emit Salodar, 12 44 Cheri Salodar, 42* 45 Vivian Timmons, 45* 44 Bob Timmons, 45 46 Wendy Gohr, 31* 47 Carmen Binger, 45* 48 Sara Wicknke, 29* 49 Heather Kramer, 33* 50 Megan Sande, 33* 45 Ryan Welsh, 10 51 Molly Refsland, 24* 52 Vicki Mueller, 40* 46 Mark LaBarre, 47 53 Martha Anderson, 42* 54 Sarah Rensenbrink, 42* 55 Laurie Ingram, 53* 47 Keith Jensen, 59 56 Courtney Fults, 34* 48 William Dikel 49 David Weissbrodt, 65 57 Hollie Diederik, 30* 50 Sy Gross, 74 58 Nikki Hager, 25* 59 Stacey Herman, 30* 51 Michael Gregory 60 Roma Gregory* 61 Nicole Schlosser, 14* 52 Bill Schlosser, 48 62 Chris Moerke, 39* 63 Laura Angell, 49* 64 Sue Klein, 48* 53 Joel Lunde, 39 54 Matt McElrath, 29 55 Soren Dietzel, 16 65 Melissa Limerick, 24* 56 Eric Lauderville, 33 66 Michelle Pieczykolan, 35* 67 Deborah Erickson, 54* 68 Melinda Salter* 69 Lauri Wills* 70 Ginny Sedwitz, 52* 71 Mary Kandels, 56* 72 Sue Kowalski, 54* * indicates females

31:12 31:50 32:07 32:27 32:30 32:31 32:39 32:44 32:45 33:20 33:22 33:22 33:24 33:24 33:34 33:39 33:44 33:45 33:45 34:16 34:16 34:16 34:21 34:28 34:28 34:37 34:42 34:51 35:08 35:08 35:21 35:24 35:48 35:52 35:56 36:18 36:32 37:00 37:40 38:15 38:51 39:08 39:08 39:48 39:49 40:55 41:10 41:11 41:13 41:14 41:58 42:27 43:10 43:11 44:02 44:02 44:27 44:28 44:32 45:52 45:54 46:14 52:20 52:20 52:47 52:47 53:21 53:21 53:21 53:40 54:38 56:19 56:19

Snowflake Shuffle 5K December 12, St. Joseph

24

JANUARY/FEBRUARY 2010

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

Matthew Kurke, 27 Nate Hoffman, 26 Adam Braun, 16 Chris Brown, 35 Jordan Fladland, 19 Joe Kilkus, 21 Matthew Scherber, 19 Chris Hagen, 33 Peter Kessler, 48 Rick Hlebain, 59 Patrick Larson, 23 Nathan Miller, 16 Nicholas Theisen, 16 Kirt Goetzke, 49 Stephen Delwicke, 18 Paul Maile, 17 Ben Hendrickson, 23 Chris Lay, 34 Blake Anderson, 14 Ben Zilka, 19 Stan Triebenbach, 30 Manuel Campos, 45 Josh Theis, 28 Steven Isaacson, 50 Jon bartelt, 37 michael Murray, 50 Wes Karls, 31 Tyson Gerdes, 21 Andrew Deuhs, 40 Michael Schmidt, 59

16:54 17:04 17:33 17:36 17:41 17:52 17:59 18:44 18:56 19:34 20:00 20:01 20:03 20:04 20:24 20:25 20:26 20:35 20:47 21:04 21:28 21:34 21:38 21:40 21:57 22:00 22:22 22:39 22:42 22:45

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

Kari Brown, 32 Kalli Christen, 39 Wanda Gau, 47 Lisa Hines, 47 Ali Anderson, 18 Izzy Plantenberg, 16 Jacki DeVine, 48 Elizabeth Kent, 22 Jessica Najarian, 22 Gina Luke, 19 Nicola Franta, 19 Lori Lieser, 38 Morgan Durbin, 14 Emily Martin, 18 Sabrina Hoppe, 31 Mollie McMahon, 21 Pam Karls, 39 Melissa Anderson, 37 Tara Dewitt, 22 Shannon Lane, 18 Dawn Lagergren, 38 Alissa Theis, 27 Lisa Marthaler, 21 Julie Kaiser, 39 Krista Mueller, 21 Sarah Schmitt, 19 Cassandra Johnson, 23 Kristi Reisdorf, 20 Jennifer Lucken, 35 Lacie Mockros, 31

20:53 21:12 21:43 22:10 22:47 23:02 23:14 23:22 23:22 23:53 23:53 24:13 24:34 24:39 24:39 24:50 24:57 25:08 25:10 25:12 25:19 25:22 25:23 25:43 25:44 26:00 26:02 26:07 26:10 26:10

Men 12 - 13 99 100

Tanner Bechtold, 13 Spencer Vogel, 12

41:17 41:21

Men 14 - 15 19

Blake Anderson, 14 Adam Braun, 16 Nathan Miller, 16 Nicholas Theisen, 16 Paul Maile, 17

17:33 20:01 20:03 20:25

Men 18 - 19 5 7 15 20 36 46 60

Jordan Fladland, 19 Matthew Scherber, 19 Stephen Delwicke, 18 Ben Zilka, 19 Patrick Heagel, 19 Mark Verdun, 19 Cody Dalllman, 18

17:41 17:59 20:24 21:04 23:15 24:41 26:51

Men 35 - 39 4 25 32

Chris Brown, 35 Jon bartelt, 37 Robert Davidson, 36

Chris Theisen, 39 Unknown Villarreal, 37 Patrick Shepard, 36 Christopher Ramseyer, 36 Eric Felsch, 38 Joey Errington, 37

25:29 27:09 27:23 27:32 29:05 30:40

Men 40 - 44 29 40 41 43 58 59 70 89 95

Andrew Deuhs, 40 Jeff Meierhofer, 43 Troy Hoekstra, 42 Robert Hesse, 40 Jason Gary, 43 Phil Randall, 41 Joseph Berube, 42 Mary Holan, 42 Pete Saunders, 40

22:42 23:41 23:49 24:15 26:26 26:36 28:00 31:25 37:12

Men 45 - 49 9 14 22 34 39 64 66 68 73 79

Peter Kessler, 48 Kirt Goetzke, 49 Manuel Campos, 45 Ron Stock, 49 John Seiler, 45 Karl Haider, 49 Prine Ken, 49 Darwin Hoffman, 47 Tim Fiedler, 49 Greg Murdock, 48

18:56 20:04 21:34 23:09 23:39 27:23 27:36 27:57 28:26 29:08

Men 50 - 54 24 26 42 47 50 51 56 57 75 94

Steven Isaacson, 50 michael Murray, 50 Jeff Michalski, 51 Stan Dick, 54 joel morseth, 50 Dan Rassier, 54 Mark Helminick, 52 Ed Jones, 53 Mark Suhr, 52 Dan Cardetti, 53

21:40 22:00 24:00 24:49 25:00 25:27 26:12 26:15 28:49 36:48

Men 55 - 59 10 30 44 69 81 82

Rick Hlebain, 59 Michael Schmidt, 59 Gordon McIntosh, 56 Doug Nordang, 56 Thomas Keene, 56 Steve Halsey, 57

19:34 22:45 24:18 27:58 29:37 29:39

Men 60 - 64 38 53

Evan Jones, 71 Gene Kalscheuer, 73

27:51 30:18

Men 75 - 79 78 92

Alan Phillips, 75 Francis Januschka, 78

29:06 33:48

Women 12 - 13 66 162

Amanda Theisen, 13 Haley Anderson, 12

28:03 33:45

Women 14 - 15 13

Morgan Durbin, 14

24:34

Women 16 - 17 6 44 45

17:36 21:57 22:52

5 10 11 14 20 26 33 49 53 57

Izzy Plantenberg, 16 Valerie Suhr, 17 Samantha Peterson, 16

23:02 26:54 27:04

Ali Anderson, 18 Gina Luke, 19 Nicola Franta, 19 Emily Martin, 18 Shannon Lane, 18 Sarah Schmitt, 19 Elizabeth McMillan, 19 Ariel Reischal, 18 Kristie Mueller, 19 Clare Murn, 19

22:47 23:53 23:53 24:39 25:12 26:00 26:27 27:10 27:23 27:24

Women 35 - 39 2 12 17 18 21 24 29

Kalli Christen, 39 Lori Lieser, 38 Pam Karls, 39 Melissa Anderson, 37 Dawn Lagergren, 38 Julie Kaiser, 39 Jennifer Lucken, 35

RunMinnesota

Melissa Weber, 38 Steff Haataja, 37 Jill Gowens, 35

26:34 27:24 28:06

Women 40 - 44 32 46 65 83 118 144 152 168 170 178

Wendy Foley, 42 Kerry Peterson, 43 Mary Kay Morris, 43 Tammy Wendt, 44 Connie Massmann, 40 Jennifer Fingarson, 41 Barbara Doering, 40 Meredith Boucher, 40 Leslie Hoffman, 44 Carolyn Zimny, 43

26:21 27:05 28:01 29:18 30:49 32:43 33:09 34:24 34:42 35:14

Women 45 - 49 3 4 7 64 70 78 88 120 132 133

Wanda Gau, 47 Lisa Hines, 47 Jacki DeVine, 48 sharon wessel, 45 Mary Januschka, 48 Mary Koshiol, 46 Monica Cofell, 48 Laura Fiedler, 49 Amy Deml, 46 Kris Erickson, 46

21:43 22:10 23:14 27:43 28:17 28:33 29:38 30:57 31:49 31:49

Women 50 - 54 61 69 71 73 76 93 108 134 177 196

Mary Lou Quistorff, 51 Judy Murray, 50 Jean Januschka Ebnet, 51 Linda Nordang, 53 Gale Tingiov, 52 Pam Schwarz, 53 Denise Baxter, 50 Patty Thielen, 51 Jeanne Moe, 50 Kathy Walker, 53

27:36 28:11 28:18 28:18 28:25 29:46 30:10 31:50 35:14 39:17

Women 55 - 59 195 202 226 228

Carol Howe-Veenstra, 56 Marjorie Nelson, 58 Debra Fraser, 57 Laurie Kundrat, 59

39:04 41:45 51:29 51:34

Women 60 - 64 52 206

Rosemary Harnley, 63 Danna Bechtold, 61

27:18 44:48

Women 65 - 69 Mary Zack, 66

40:46

23:27 25:38

Men 70 - 74 67 85

37 55 68

201

Dave Trefethen, 62 Dan Ratliff, 60

Women 18 - 19 20:47

Men 16 - 17 3 12 13 16

52 61 63 65 77 87

21:12 24:13 24:57 25:08 25:19 25:43 26:10

Winter Waddle December 19, Braemar Golf Course 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

Quenton Cassidy, 19 Adam Braun, 16 Erik Kluznik, 31 Josh Klawitter, 24 Evan Roberts, 34 Mark Brose, 41 Jay Nelson, 40 Brian Heltemes, 33 Scott Harder, 22 Robert Wicks, 17 Sergio Silva, 17 Tony Krueger, 24 Cameron Economy, 14 Kirt Goetzke, 49 Mike Cody, 18 Timothy Sandry, 54 Charlie Burnham, 29 Ryan Malmin, 27 Andy Muller, 37 Scott Welle, 29 Bart Meath, 37 Mike Dahnert, 55 Rocky Oâ&#x20AC;&#x2122;Neill, 53 Dean Peterson, 42 Lindsay Drangeid, 35 Mike Helno, 41 Mike Petersen, 27 Larry Freund, 49 John Traul, 58 Greg Lyke, 33

21:23 21:36 23:29 23:47 24:20 24:21 24:56 25:06 25:29 25:45 25:46 26:03 26:04 26:05 26:32 26:53 26:54 27:09 27:22 27:29 27:49 27:54 27:59 28:00 28:23 28:27 28:36 28:42 29:03 29:04

Minnesota Distance Running Association

AT THE RACES: R A C E R E S U L T S 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

Faith Eskola, 31 Emi Yasaka, 32 Sandra McClellan, 31 Mollie Bousu, 25 Diane Birkeland, 43 Bridget Burnham, 27 Payton Schultz, 15 Diane Schroeder, 50 Miranda Jans, 23 Sherri Schultz, 44 Kimberly Williams, 27 Cassi Heppelmann, 24 Kaitlyn Guenther, 12 Brenda Robrock, 44 Stacie Torigian, 24 Christine Lynch, 36 Alexandra Sepulveda, 31 Briar Andresen, 36 Kathleen Gray, 54 Jamie Hewitt, 24 Jennifer Sorenson, 33 Meghan Senso, 24 Karin Vukich, 43 Sophie Bailey, 39 Sara Ahlquist, 40 Christina Feisthauer, 40 Jeni Breidenbach, 37 Nancy Guenther, 46 Kari Schmaltz, 29 Kaitlyn (Kat) Rainbow, 24

27:32 28:19 28:20 29:56 30:31 31:02 31:23 31:57 32:08 32:18 32:25 32:26 33:02 33:05 33:05 34:02 34:09 34:15 34:43 35:27 35:33 35:38 35:44 35:46 35:46 35:46 35:47 35:47 35:51 35:51

Men Under 20 1 2 10 11 13 15 43 65 84 93

Quenton Cassidy, 19 Adam Braun, 16 Robert Wicks, 17 Sergio Silva, 17 Cameron Economy, 14 Mike Cody, 18 Joseph Pederson, 15 Quinn Lemke, 11 Joe Eck, 18 Joe Stinson, 11

21:23 21:36 25:45 25:46 26:04 26:32 30:14 35:38 39:28 43:43

Men 20 - 29 4 9 12 17 18 20 27 32 35 36

Josh Klawitter, 24 Scott Harder, 22 Tony Krueger, 24 Charlie Burnham, 29 Ryan Malmin, 27 Scott Welle, 29 Mike Petersen, 27 Nick Schons, 28 Graham Marcy, 21 Mike Marek, 24

23:47 25:29 26:03 26:54 27:09 27:29 28:36 29:10 29:40 29:49

Men 30 - 39 3 5 8 19 21 25 30 33 34 38

Erik Kluznik, 31 Evan Roberts, 34 Brian Heltemes, 33 Andy Muller, 37 Bart Meath, 37 Lindsay Drangeid, 35 Greg Lyke, 33 Mitch Opsahl, 31 Brian Brophy, 34 Scott Peterson, 30

23:29 24:20 25:06 27:22 27:49 28:23 29:04 29:23 29:28 29:52

55 58

Steve Wright, 51 John Love, 56

32:36 33:51

Men 60 - 69 42

Patrick Ryan, 61

30:11

Women Under 20 7 13 93 99 110 111 119

Payton Schultz, 15 Kaitlyn Guenther, 12 Allison Guthrie, 16 Kassiann Keister, 19 Carolyn Rolfes, 14 Amanda Corneliussen, 18 Carlin Spinney, 9

31:23 33:02 47:06 52:31 1:01:57 1:02:36 1:13:01

Women 20 - 29 4 6 9 11 12 15 20 22 29 30

Mollie Bousu, 25 Bridget Burnham, 27 Miranda Jans, 23 Kimberly Williams, 27 Cassi Heppelmann, 24 Stacie Torigian, 24 Jamie Hewitt, 24 Meghan Senso, 24 Kari Schmaltz, 29 Kaitlyn (Kat) Rainbow, 24

29:56 31:02 32:08 32:25 32:26 33:05 35:27 35:38 35:51 35:51

Women 30 - 39 1 2 3 16 17 18 21 24 27 31

Faith Eskola, 31 Emi Yasaka, 32 Sandra McClellan, 31 Christine Lynch, 36 Alexandra Sepulveda, 31 Briar Andresen, 36 Jennifer Sorenson, 33 Sophie Bailey, 39 Jeni Breidenbach, 37 Krista Margolis, 36

27:32 28:19 28:20 34:02 34:09 34:15 35:33 35:46 35:47 35:54

Bartlings Shoes “NIKE HEADQUARTERS” 410 Fourth St. - Box 207 Brookings, SD 57006 (605) 692-2414

Women 40 - 49 5 10 14 23 25 26 28 33 36 37

Diane Birkeland, 43 Sherri Schultz, 44 Brenda Robrock, 44 Karin Vukich, 43 Sara Ahlquist, 40 Christina Feisthauer, 40 Nancy Guenther, 46 Rachel Davis, 43 Sheri Aggarwal, 44 Valerie Harries, 49

30:31 32:18 33:05 35:44 35:46 35:46 35:47 36:06 36:22 36:27

Women 50 - 59 8 19 39 41 42 53 54 59 70 71

Diane Schroeder, 50 Kathleen Gray, 54 Marlee Meshbesher, 50 Diana Ostrander, 50 Melissa E Burns, 51 Ann Voda, 55 Mary Williams, 50 Vickie Kroshus, 53 Elizabeth Geiger, 54 Michelle Gensinger, 54

31:57 34:43 36:31 36:46 36:51 38:23 38:24 39:20 41:46 41:47

Men 40 - 49 6 7 14 24 26 28 44 45 46 49

Mark Brose, 41 Jay Nelson, 40 Kirt Goetzke, 49 Dean Peterson, 42 Mike Helno, 41 Larry Freund, 49 Craig Johnson, 44 Craig Patnode, 40 Bill Tetrick, 48 Doug Baden, 43

24:21 24:56 26:05 28:00 28:27 28:42 30:20 30:50 31:04 31:21

Men 50 - 59 16 22 23 29 31 37 48 50

Timothy Sandry, 54 Mike Dahnert, 55 Rocky O’Neill, 53 John Traul, 58 Robert Barthel, 51 David Brown, 55 Robert Britain, 51 Steven Tomczyk, 52

26:53 27:54 27:59 29:03 29:08 29:51 31:18 31:22

JANUARY/FEBRUARY 2010

25

AT THE RACES: R A C E C A L E N D A R JANUARY January 7, 2010 • MDRA Metrodome Running Running Indoors at the Metrodome Metrodome, MN Contact: Heidi Miler, 952 927-0983

January 9, 2010 • Frosty Frolic 5K Centennial High School, Circle Pines Contact: Melissa Wilhelm, 763-792-5075

January 11, 2010 • Meet of Miles Track Meet, 1 Mile Minneapolis, MN Contact: Roy Griak / Tim Zbikowski 612-625-2336 / 763-420-4357

January 12, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 14, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 16, 2010 • Freeze yer Gizzard Blizzard Run 5K & 10K International Falls, MN Contact: Betsy Jensen, 218-283-9400

• 5K Polar Challenge Bemidji Minnesota Contact: Bemidji Area Chamber of Commerce, 800-458-2223

• Northwoods Snowshoe Championship Mar, 1/2Mar, 10K Duluth, MN Contact: Barb Van Skike, 320-838-3383

January 17, 2010 • Challenge Isolation - Indoor Track Races 200m, 400m, 800m, 1 Mile, 3000m Races & 3000m Judged Race Walk Bethel University Indoor Track Contact: Gary Westlund, 612-245-9160

January 19, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 21, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 23, 2010 • Securian Frozen 5K and Half Marathon, a Winter Carnival Event Securian-Downtown St. Paul, MN Contact: Mary Anderson, 651-688-9143

26

JANUARY/FEBRUARY 2010

January 26, 2010

February 11, 2010

• MDRA Dome Running

• MDRA Dome Running

600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 28, 2010

February 13, 2010

• MDRA Dome Running

• Valentines - Hearts ‘r’ Running 5k

600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

January 30, 2010 • Chisago Lakes 5K Center City, MN Contact: Randy Fulton, (651)653-7401

• Waconia Winterfest 5K Waconia, MN Contact: Sarah Molnau, 952-442-3105

January 31, 2010 • Winter Indoor Triathlon YWCA of Minneapolis Contact: Ann Haugejorde, 612-215-4341

FEBRUARY February 2, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

February 4, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

February 6, 2010 • Hudson Hot Air Affair 5k Run E.P. Rock Elementary, Hudson, WI Contact: Katie Jones, 715-386-1729

• Medtronic TC Kids Marathon Indoor Fun Runs: 1/2 Mile, Mile University of Minnesota - Field House Contact: Sandy Unger, 763-287-3888

• Optimist Frozen Goose Run 10K & 5K Rochester UCR campus, MN Contact: Jim Nielsen, frozengoose.com, 507-284-1365

• Yukon days in White Bear Lake 1 Mile & 5K White Bear Lake Marina Contact: Randy Fulton, (651)653-7401

February 7, 2010 • Freeze Your Buns Run 5K Hamel, MN Contact: Dennis Vee, 612-247-4007

• Frigid 5 5K, 10K Minnesota State Fairgrounds Contact: Chris Fuller, 651-228-1986

February 9, 2010

5k & 1.5 Mile Fitness Walk Como Lake, St Paul, MN Contact: Gary Westlund, 612-245-9160

• Sweetheat Run 5K, 10 Miles Mahtomedi, Minnesota Contact: (651)653-7401

MARCH March 2, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

March 4, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

March 9, 2010

• Frozen Feat 5k 10k

• MDRA Dome Running

Grand Forks, ND Contact: Stacy Kusler, 218-779-4743

February 14, 2010 • Challenge Hearts - Indoor Track Races 5000m - Mile - 200m 800m - 3000m Judged Race Walk 400m Bethel University Indoor Track Contact: Gary Westlund, 612-245-9160

• Lace Up Against Breast Cancer Half-Marathon 5K, 13.1 Miles Rochester, MN Contact: John Shonyo, 507.367.2665

February 16, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

March 11, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

March 13, 2010 • Irish Scamper 5K Maple Lake, MN--High School Contact: Ben Youngs, 763-295-8961

March 14, 2010 • St Patrick’s Irish Traditions 5k 5k & 1.5 Mile Como Lake, St Paul, MN Contact: Gary Westlund, 612-245-9160

February 18, 2010

March 20, 2010

• MDRA Dome Running

• MDRA Lake Johanna 4 mile

600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

February 20, 2010 • White Bear Winter Frolic 5K Run and Walk White Bear Lake Marina Contact: Randy Fulton, (651)653-7401

• Frozen 5k Fun Run Baldwin Park, Circle Pines, MN Contact: Josh Jacobson, 651-795-9622

February 23, 2010 • MDRA Dome Running 600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

February 25, 2010 • MDRA Dome Running 600 Meter Loop - Run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

Schmidt Park, Arden HIlls Contact: James C. Rath, 763-561-9728

• Monticello Marc Madness 5K Monticello, MN Contact: Dave Wik, 763-295-4053

• Run for Orphans 5K University of St Thomas, St Paul, MN Contact: Helen Shea

March 27, 2010 • MDRA 7 Mile Hopkins, MN Contact: Heidi Miler, 952 927-0983

March 28, 2010 • St Patrick’s Day Human Race 5K, 8K Summit Avenue, St Paul, MN Contact: Chris Fuller, 651-228-1986

APRIL

February 27, 2010 • Fight For Air Climb 30 Floors/60 Flights of stairs 333 South Seventh Street, MN Contact: Jennifer Schroeder, (651) 223-9561

• MDRA Dome Running

April 3, 2010 • MDRA/Ron Daws 25K Minnetonka, MN (Cross of Glory Church) Contact: Jeff Winter, 612 920 6886

• Minnesota Timbewolves Runnin’ With the Wolves 5K

600 meter loop- run indoors!

Metrodome, Minneapolis Contact: Rick Recker, 612 375-0805

Lake Harriet, Minneapolis, MN Contact: Mary Anderson, 651-688-9143

RunMinnesota

Minnesota Distance Running Association

AT THE RACES: R A C E P H O T O S

Turkey Day 5K November 26> Minneapolis photos by Wayne Kryduba

JANUARY/FEBRUARY 2010

27

JOIN US Have more fun running in Minnesota.

For $25 you Get...

RunMinnesota, an MDRA produced publication filled with news, results, facts and information. RunMinnesota is the magazine for Minnesota running.

Running Minnesota Annual, a handbook containing the most complete Minnesota race schedule. It doubles as a personal training diary and sells in stores for $14.95. Members get it free.

Free MDRA sponsored races to get you going. These races are quieter, sometimes faster, sometimes slower, but always a lot of fun.

Free Annual Party in January when you need a little extra.

We have an exciting program, decent food and good friendship. We also announce the winners of our Grand Prix series.

Your membership helps us provide the following services...

Our website www.runmdra.org provides up to date race information, programs, clubs and all you need to know about the local running scene.

Dome Running. Turns the Metrodome into the place to be twice a week.

Good race management throughout Minnesota. The MDRA provides many important services to Minnesota racing. We publish a magazine for race directors, sponsor training sessions and provide race equipment. And perhaps the most important benefit to us all, a tradition of well run races.

Training classes for: Marathon, 5K/10K and Women’s Beginning

If you add it all up, you’ll discover that you get well more than $40 worth of benefits from a $25 membership fee. A one year sustaining membership includes free entry into all official MDRA sponsored races.

MDRA Membership Application NAME

Renewal

Type of yearly membership

AddrESS

CItY

New Member

StAtE

PHONE

M Or F

ZIP

youth under 18 $15 individual $25 family $40 sustaining (1 year) $100 family sustaining (1 year) $125

BIrtdAtE

I’m interested in...

FAMILY NAMES

Families can include individual member’s names on the name line. If two names are used, list them in the order you want them to appear in our membership directory.

Make checks payable to MDRA, 5701 Normandale Rd., Edina, MN 55424

publications commitee race volunteer work promotions committee race committee program committee

be given at the Annual Party. There will be further discussion on this topic.

The winners of the TC Expo raffle were chosen and they will be informed.

Old Business: No old business Meeting adjourned.

RM

November Board of Directors Meeting November 9, 2009

October Board of Directors Meeting October 12, 2009 Members Present: Kathy Benhardus, Norm Champ, Darrell Christensen, Mike Iserman, Bill Knight, Bob Lindsey, Robert Lundquist, Mike Nawrocki, Lori Anne Peterson, Kirk Walztoni, Melissa Wieczorek, Kevin Wojchik Guests Present: Heidi Keller Miler, office manager Members Absent: Debbie Bohmann, Colin Farbotko, Maureen Kennedy, Lisa Radzak, Rick Recker Secretary’s Report: Norm Champ moved to accept the September 14 minutes. Melissa Wieczorek seconded the motion, and the minutes were approved.

Treasurer’s Report: Lori Anne Peterson reported that our current account balance is $39,451.84 after all deposits and expenses. We had a net income of $16,802.50 in September. Our expenses are down from this time last year and our income is up $11,000.00. Compared to this time last year we are up in net income by $1,000.00.

Office Manager’s Report: Heidi reported that membership is again up slightly, to 2,338. Membership generally increases in the winter as the 2010 annual is released.

Bloomington, Minneapolis, and St. Paul are currently bidding to be the site of the 2015 Senior Games. They may be enlisting MDRA and USATF-MN members to help. The board felt that this event was more appropriate for USATF-MN. Committee Reports: Advocacy Committee: No new business.

Club Administration: The nominating committee met to offer new candidates for the upcoming board election.

Here is the status of currently serving board members and the slate of candidates for the upcoming election: • Kathryn Benhardus: current term as Secretary ends in 2010; will run for a second term.

• Debbie Bohmann: current term on board ends in 2010; will be appointed to fill the vacancy left by Kevin Wojchik.

• Norm Champ: current term on board has one year remaining; Paul Arneberg will be appointed to fill that vacancy and Norm will run for Vice President.

• Darrell Christensen: current term on board has one year remaining.

• Colin Farbotko: current term on board has one year remaining, but Colin is resigning from the board, leaving a vacancy.

• Mike Iserman: current term on board ends in 2010; will run for a second term.

• Maureen Kennedy: current term on board ends in 2010, leaving a vacancy.

• Bill Knight: current term on board as Vice President ends in 2010; will run for a second term as a board member.

• Bob Lindsey: current term on board has one year remaining.

• Robert Lundquist: current term on board ends in 2010, leaving a vacancy.

• Mike Nawrocki: current term on board has one year

• • • • • •

remaining.

Lori Anne Peterson: current term as Treasurer has one year remaining.

Lisa Marie Radzak: current term on board has one year remaining.

Rick Recker: current term on board ends in 2010, leaving a vacancy.

Kirk Walztoni: current term as President ends in 2010; will run for a second term.

Melissa Wieczorek: current term on board ends in 2010; will run for a second term.

Kevin Wojchik: current term as Past President ends in 2010; Debbie Bohmann will be appointed to fill this vacancy.

President: Kirk Walztoni Vice President: Norm Champ Secretary: Kathy Benhardus Board Members: Nathan Campeau, Bill Knight, Andrew Plackner, Michael Iserman, Melissa Wieczorek, Maureen Kennedy

Members Present: Kathy Benhardus, Debbie Bohmann, Norm Champ, Darrell Christensen, Colin Farbotko, Mike Iserman, Maureen Kennedy, Bill Knight, Rick Recker, Kirk Walztoni, Melissa Wieczorek Members Absent: Bob Lindsey, Robert Lundquist, Mike Nawrocki, Lori Anne Peterson, Lisa Marie Radzak, Kevin Wojchik Secretary’s Report: The October minutes were revised slightly regarding the upcoming election. Colin moved and Darrell seconded a motion to accept the minutes. The motion carried.

Treasurer’s Report: Lori Anne was absent, but provided the board with complete documentation. The Minneapolis Park Board still hasn’t charged us for permits for City of Lakes and the Victory races. Heidi will remind them again. The amount is based on the number of finishers. According to Lori’s report our balance at the end of October was $31,610.39 despite a net income of $-7,841.45. The negative cash flow is caused by various bills that all came due around the same time. We are actually doing better than we did in 2008 at this point.

Two vacancies will still remain after the election. There was also some discussion of changing the bylaws to allow the membership to vote at the annual meeting rather than doing mail-in ballots. A simple majority of the members present at a meeting can vote to modify the bylaws. There will be further discussion on this topic.

Office Manager’s Report: Heidi noted that memberships will start picking up at this time of year. There are about 700 members who will receive a colorful postcard encouraging them to renew.

Programs Committee: Mike and Melissa reported that the members of the fall marathon training class finished their marathons successfully. Bill and Debbie also reported that the TC 10 Mile class had gone well. The Polar Bear Runs will start on Saturday, October 24 at 8:00 a.m. at the Lake Harriet bandshell, hosted by Mike Nawrocki and Gary Nathan. These runs will continue throughout the winter at various locations.

The board discussed the potential for a half marathon class, perhaps partnering with the marathon class as the number of half marathons has grown in our area.

Club Administration: We will need to make two appointments to the board in January or February. See the October minutes for a complete listing of the election slate.

Promotions Committee: The 2010 MDRA Annual Party will be held on Saturday, January 23 at the Edina Community Center second floor cafeteria. We need to begin planning this party at the next board meeting.

Promotions Committee: The annual party will be held Saturday, January 23. It will be held in the second floor cafeteria of the ECC. There will be pizza, prizes, and good times.

There was some discussion of a possible speaker. We will be celebrating our 50th anniversary of becoming a running club in March of 2011, but the commemoration will begin in March of 2010 with articles in RunMinnesota, reprints of some vintage editions, honoring of outstanding Minnesota runners throughout the years, and other activities.

Publications Committee: The November issue of RunMinnesota will be late; it will feature the Twin Cities Marathon and some health related articles. The website was updated recently with some new Nike ads and a Dome Running section. There was some discussion of whether or not to publish the annual on the website.

Race Committee: Norm Champ reported that there were some changes in the Grand Prix. Two 5K’s were added, the Valentine’s Day 5K in February, and the Boston Scientific 5K in July. They dropped the Rice Street Mile and the Trail Mix. Race reports were received from the MDRA 15K, the Victory Races, and City of Lakes. The annual race directors’ appreciation dinner will be held at 5:00 p.m. on November 8th USATF Report: No new business New Business: Heidi suggested that we donate $2000.00 to Team USA-MN. We were one of their first sponsors, and it is a worthy cause. It increases local interest in running, and the athletes are willing to speak at various events.

Lori Anne made a motion to approve this donation, and Mike Nawrocki seconded it. The motion carried.

Several candidates were discussed for the Volunteer of the Year award and the Distinguished Service award to

Committee Reports: Advocacy Committee: No new business

Programs Committee: The Polar Bear Runs, headed up by Gary Nathan and Mike Nawrocki, are off to a good start. They have set up a Google group to communicate information, and the turnout has been very good. It is also on the home page of the MDRA website. The spring marathon class may also include _ marathoners, possibly with a separate coach.

Publications Committee: The November issue of RunMinnesota will be out in about a week, and the annual is on schedule for December 1.

Race Committee: The committee did not meet, but the Grand Prix results came in, with Andriette Wickstrom and Kirt as overall winners.

USATF Report: No new business.

New Business: No new business.

Old Business: Rob Lundquist will receive the Volunteer of the Year Award, and Gloria Jansen will receive the Distinguished Service Award at the annual party.

Meeting adjourned.

RM

JANUARY/FEBRUARY 2010

29

What Made Me Start to Run

by Ginger Brockman My husband had to get up early for work on a Sunday morning. I got up with him and sent him off to work. I knew the 1996 Summer Olympics in Atlanta were on television, so I curled up on the couch and started to watch.

That morning was the women’s marathon.

I tuned in at about the halfway point, and I remember vividly the first thing I saw: Fatuma Roba from Ethiopia, running way out in front. She was two minutes in front of the second place runner and increasing her lead steadily. I was impressed by her lead. But even more so, I remember being impressed that she appeared relaxed and smiling. I noticed Fatuma Roba waving to her countrymen and women as they cheered for her with Ethiopian flags.

I was transfixed. I watched her make her way to the finish. Roba finished her victory lap in the enormous stadium before the second place runner even reached the stadium.

I was so excited. More than just being excit-

30

JANUARY/FEBRUARY 2010

ed about Roba’s win, I was excited about how anyone could run 26.2 miles smiling and relaxed. I had to find out. This was what made me start to run.

The next day, I went to work and asked a colleague who ran a couple marathons how he trained for them. He told me to run 20 minutes a session, three times a week, and increase the length of my runs by five minutes each a week. I was on my way. Or so I thought.

The first two weeks of running, I deciding that only dying would make me feel better, but for some reason, I kept at it. I kept thinking about Fatuma. I needed to know how she finished with such grace.

Then I decided to choose the marathon that I would enter. I chose the Med City Marathon in Rochester, Minnesota. It was close, small and I knew I could arrive in the early morning with little fuss or accommodation. The date for the marathon was May. Given my running plan, I knew I could be ready in time.

RunMinnesota

May arrived. I was ready. I had my support team in place: my stepdaughter and my son.

As a surprise treat, my dad and stepmom came to support me, as well. They all cheered me on at various points along the course.

My dad walked with me for a little while around mile 19. I remember him asking me if I thought I would finish. I said, ‘Sure.’ I also remember him asking me if I would run another marathon after that one. I remember my answer. ‘Probably not.’

My stepdaughter was the best. She told me she waited at the finish line watching people come across. She said some were gray, some were barely running and some were even walking. But, she said when I came over the bridge and headed for the finish line, I was smiling as big as she had ever seen, and nobody up to that point had been smiling. I was smiling alright. The only thought going through my head was, ‘Geez, I can finally stop running.’

I have since run six other marathons, and I hope to have more in me. I still think of the Olympic champion, Fatuma Roba, from Ethiopia. I never want to forget how relaxed and happy she was as she won an Olympic gold medal. She inspired me to start running marathons. And she still inspires me to relax and enjoy myself, six marathons later. RM

Minnesota Distance Running Association

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