Runmn jan feb 2015 by Run Minnesota

Prsrt Std U.S. Postage PAID Twin Cities, MN Permit No. 3792

JANUARY/FEBRUARY 2015

THIS ISSUE Contributors President’s Letter Running Briefs News and notes

Member Spotlight Leah Sweet Slicker

On The Run Golden Rules

Nutrition Powering Through Winter

Training Random Run

Profile Danny Ripka

Elite Beat Kara Goucher Takes Gamble

Race Results Race Calendar Race Photos Reindeer Run

1 2 3

Photo by Wayne Kryduba

4 F E AT U R E S

5 6 8 16

Year in Review

19 20 23 25

ON THE COVER Minnesota-native Garrett Heath ﬁnishing 2nd at the 5th Avenue Mile in New York City. Photo courtesy of PhotoRun.net.

CONTRIBUTORS CHAD AUSTIN 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, heâ&#x20AC;&#x2122;s an avid blogger. You can read his daily musings at http://cnaustin. blogspot.com. Chad can be reached at chadaustin@charter.net.

BRUCE BROTHERS Bruce Brothers, former running columnist for both the Minneapolis Tribune and the St. Paul Pioneer Press, plans to write frequent columns for RunMinnesota.

CINDY SCHNEIDER Cindy Schneider is a life-long resident of Minnesota who was bit by the running bug about five years ago. She runs and trains with a fantastic team of friends: the GT Cruisers. Cindy lives in Oakdale with her husband, their two college age boys and their senior citizen dog. Her general interest articles have been published in Oakdale Patch and The Metropolitan, the student newspaper of Metropolitan State University.

FARRAH STEWART Farrah Stewart is a Performance Dietitian for EXOS at the new Mayo Clinic Sports Medicine Center in downtown Minneapolis. As a former Division I scholarship athlete and record holder in womenâ&#x20AC;&#x2122;s track and cross country, Farrah currently maintains a competitive running regimen and enjoys helping others achieve their health, wellness and performance goals.

SEAN FOLEY Sean Foley is a high school math teacher who enjoys running partly because he can keep lots of statistics about it. In his 29 plus years of running, he has run 326 races and more than 30,000 miles. The day of the year he has run the most miles is August 29th (141 miles).

Do you have something to contribute? Contact Heidi at runminnesota@gmail.com.

JANUARY/FEBRUARY 2015

CREDITS

FROM THE PRESIDENT

Editor: Heidi Keller Miler

NORM CHAMP

Senior Editor: Mark C. Syring

Happy New Year Runners! Art Director: Jason Lehmkuhle

Advertising Coordinator/Sales: Heidi Keller Miler

Photographer: Wayne Kryduba

Results: Jack Moran

MDRA Officers: Norm Champ, President Melissa Wieczorek, Vice President Mary Johnson, Secretary Josh Jacobson, Treasurer MDRA Board Members: Paul Arneberg, Kate Bomsta, Kristen Bruner, Nathan Campeau, Jim Delaplain, Randy Fulton, Eve Graves, Kristin Johnson Whelpley, Dave Marek, Michael Nawrocki, Kevin Ross, Scott Welle

Contact RunMinnesota! RunMinnesota 5701 Normandale Rd. Edina, MN 55424 runminnesota@gmail.com

How many of those New Year’s resolutions are still intact? Have any of you switched to yoga to build strength and flexibility? Are you doing your base with long slow distance work during our scant hours of daylight? Have you set your goals and selected your races yet? Have you signed up for the Grand Prix? So many questions. The final one bears repeating, however. The MDRA Grand Prix offers a great way to stay focused and motivated and adds age group competition to the mix. All for the outrageous fee of $5.00. You also pay entry to each race you choose to run. Still a great deal. MDRA is extremely fortunate to have Hal Gensler as our voluntary Grand Prix scorer and manager. Hal has been a MDRA member for decades and manages our Grand Prix all the way from Arizona. He demonstrates the dedication and passion for Minnesota running from afar, and still manages to return nearly every year for Grandma’s Marathon. Hal is one of those quiet unassuming members of our community who just takes on a project and won’t let go. I’m not sure if he’ll acknowledge each good wish sent his way, but it should be required that every Grand Prix runner send Hal a “Thank You Very Much” email to hgensler@lblco.com. January also brings us one month closer to the clearing of the running path’s ice and putting away of the tights. I always enjoyed running in winter, just for the sense of extra accomplishment it brought. Not only were you running, but you were doing it in weather your non-running friends couldn’t even contemplate going out to. One of my favorite runner questions has always been “How cold, how far?” Personally it was minus 40 wind chill for six miles. Not the smartest thing I’ve ever done, but the paths around the lakes were deserted.

I also recall running around Lake Calhoun one frigid lunch break. No one was out, but there was a guy sitting on a bucket, ice fishing. I recall thinking “THAT guy must be nuts. And then I had an epiphany. He must think the exact same thing about YOU, Norm.” Whatever floats your boat. And for those dozen of you reading this, the medium is running. Burr. Although I don’t think Hal will be in attendance at the January Annual Meeting, I do hope to see many of you, my loyal dozen readers, there. Great time to see the Grand Prix winners, sign up for another MDRA season, meet other runners, and, oh yeah, and eat pizza. Enjoy Every Run!

Norm Champ

Norm Champ President, MDRA Board of Directors

CORRECTION In the results section of the November/December issue of RunMinnnesota, the winner of the Medtronic TC 10 Miler 70 to 74 male division was incorrect. The actual winner of that age group was Bruce Mortenson, age 70, with a time of 1:19:43.

JANUARY/FEBRUARY 2015

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

MDRA Annual Party Set for Saturday, January 17 The Annual Party is set for Saturday, January 17, 2015. Free pizza and soda start the party off at 11:30 a.m. in the Edina Community Center, second floor cafeteria area. The awards portion of the program will follow at 12:45 p.m. There will be a slide show from a wide variety of races that RunMinnesota photographer, Wayne Kryduba, attended throughout the year. The MDRA Grand Prix winners, Volunteer of the Year and the Lanin Award for Distinguished Service will also be awarded. As always, there will be great door prizes, but you must be in attendance to win. The party is free for MDRA members and $5.00 for guests.

MDRA Lanin Award for Distinguished Service

MDRA Spring Series Sponsored by Running Ventures MDRA is once again partnering with Running Ventures in a spring series of races that will be sure to get you in shape for race season, and maybe even throw a little extra cash in your pocket. The traditional MDRA spring series of races has been around for two generations now. It has been used by countless runners wanting to take advantage of free or low cost races to get fit on challenging courses, while enjoying friendly competition. It has been a good combination to get their hibernating bodies in shape for the summer of racing. Please see the MDRA or Running Ventures (www.runningventures.com) websites for series details.

Series Races: Lake Johanna 4 Mile – March 14, 2015 MDRA 7 Mile – March 28, 2015 Fred Kurz 10 Mile – April 11, 2015 Mudball 4 Mile – April 19, 2015 Mississippi 10 Mile – May 24, 2015

Carrie Tollefson will be honored at the MDRA Annual Party with MDRA’s most prestigious award, the Lanin Award for Distinguished Service. Tollefson from Dawson, Minnesota, had a historic running running career winning 13 Minnesota State High School titles (five in cross country and eight in track), five Individual National Titles running for Villanova University and represented the United States as a 2004 Olympian in the 1,500 meter track race. Tollefson has been an ambassador for the sport with her incredible enthusiasm shared with runners through her C Tolle Run weekly online show, public speaking, race announcing and training camps.

MDRA Volunteer of the Year Cindy Campbell will be awarded the MDRA Volunteer of the Year at the MDRA Party. Cindy and her husband, Mike Campbell, have been tireless volunteers for MDRA throughout the year. Cindy has volunteered at MDRA races for many years, but stepped it up to a new level in 2014, working at the MDRA Mississippi 10 Miler, MDRA 15K, Victory Races and also the Jeff Winter City of Lakes. She also recruited Mike to help at the races.

Find us on Facebook, Twitter or runmdra.org for the latest MDRA and local running news

JANUARY/FEBRUARY 2015

MEMBER SPOTLIGHT BY KEVIN ROSS

LEAH SWEET SLICKER Our latest featured runner is also one of our newest members: 40 year old, Leah Sweet Slicker, an executive director for a Minnesota nonproﬁt organization and mother of two boys. When did you start running and why? I have run off and on since my twenties. I started running to stay active when I was living in rural Colorado as a volunteer, and it fit my budget. The scenery was gorgeous, and one of the great benefits of running outside is that it is inexpensive and convenient. Unless you are injured or there’s a snowstorm, there really is no excuse not to get out there and get going. I was an occasional runner at best in my 30s. For those of us who struggle with anxiety and/or depression, it can feel like a tremendous effort just to get out of bed in the morning, much less chase around two little kids and manage a career and everything else life brings us. Running always felt great (those endorphins really do help), but it was hard to get motivated, and I was intimidated by “real” runners. Even though I often run by myself, I now know I am part of a larger community of people who want the same thing: to feel good, be healthy and be happy. A regular running routine is now part of the overall program that I utilize to take care of my whole self. It helps me blow off steam, manage stress and fit into my favorite jeans. Why not run?

What is your motivation for running? I had a milestone birthday this year, and I wanted to get back into shape and do something that was great for my body, mind and spirit. My husband bought me a GPS watch, and I can’t not use it. It is the fanciest thing I own. I also have two young sons, and I want them to be motivated to be active throughout their lives. Kids are so perceptive, and they have seen me at my worst as well as my best. I want them to know that people can create simple habits and rituals so they can be strong and healthy. I am really a slow runner, but I love the feeling after running three to four miles. I always come home feeling a little stronger, a lot less stressed and proud that I am being a good role model for my boys. The routes I take usually involve a long hill, and I think about the high fives and hugs from my boys that are waiting for me at home as I huff it up that hill. And to be honest, sometimes I really enjoy a Juicy Lucy from Matt’s or any house-made dessert at King’s. I feel better about those splurges when I am running regularly and I add a few miles here or there, when I know something delicious is on the horizon. What do you consider to be your favorite race/distance? I love doing 5Ks, especially for good causes. It is inspiring and motivating to get together with a bunch of other people to run a few miles. It is even better if we are raising money for something important. I serve on the Walk like MADD/MADD Dash planning committee because preventing impaired driving is a cause I am passionate about. It is fun to see more and more runners coming to our event each June to raise money and awareness about this cause. What is your best memory from a race? My husband brought my kids to the MDRA Mom’s Day 5K. My two sons ran the last three-quarters mile with me, and we had a ball. My time was pretty lousy, but it was so worth it. I also ran my first 10K, the MDRA Victory Race, on September 1. My goal was to run the whole thing without stopping, and I did. I found out later that day that I had Strep Throat. I felt like such an athlete to have powered through six plus miles with Strep Throat. Do you participate in MDRA training programs or races? If so, describe your experience. Simply joining MDRA and signing up for races, and running in between them, is my training program. What is your shoe of choice? Saucony. When my shins start to tingle, I know it is time for a new pair. What is your favorite quote? “Progress, not perfection.” “Dare Greatly” by Brene Brown. Why would you recommend MDRA to a friend? I was nervous and intimidated to join. That “D” in Distance really scared me. Then I signed up, and Heidi [Keller Miler] was so positive and welcoming that I thought, this won’t be so bad. My first MDRA event was the Lake Johanna 4 mile. It was a great bunch of people at varying levels who were all very welcoming. It was cold, and I was slow, but I was hooked. The cost of membership is such a bargain, and the discount for races is an added benefit. I already convinced one friend to join. I will be working on a few others, too. If you’d like to be featured in our Member Spotlight, contact Heidi at runminnesota@gmail.com

JANUARY/FEBRUARY 2015

ON THE RUN

The Golden Rules Race Etiquette for Newbies BY CINDY SCHNEIDER Do you feel ready to run your ﬁrst race, but don’t know the rules of the road? Trying something new can be intimidating. So many things to ﬁgure out. What exactly are water stops, and how do they work? Is walking a race allowed? How early should I get there? Race running, like so many other activities in life, has its own set of rules. When followed, these rules make races more enjoyable for all. Happily, many rules are simply variations of the Golden Rule: Do Unto Others As You Would Have Them Do Unto You. Others exist to keep you and other racers safe, happy and smiling all the way to the finish. If you would like to give racing a try, but also like to know how things work before plunging right in, read on for five Golden Rules and five bonus rules that seasoned racers would share with new racers.

Slower Runners and Walkers, Stay to the Right Racing is a lot like driving: slower runners should stay to the right. Walking the race with friends or family? Great. But please stay to the right, and don’t walk three to four abreast, blocking everyone else. If you need to take a break from running and walk for a bit, driving rules apply again: Look over your shoulder for oncoming traffic, and then move to the right when it’s safe.

Thank the Volunteers Many of the volunteers have been on the course an hour or more before your race started, and will be there until the last person crosses the finish line. A smile and a quick “thanks,” or a wave if you are out of breath, goes a long way to create good will.

Tread Carefully at Water Stations Is there a water station coming up, and not a moment too soon? These can be on the right or the left side of a course. When approaching one, take a quick look over your

shoulder to avoid collisions before moving over to partake. Thanking the water station volunteers and throwing your cup as close as possible to the trash cans earns you some good karma points.

Repeat After Me: Patience is a Virtue Did you line up too far back and are now trying to get past a crowd of slower runners? Dodging people to get ahead is one thing. Shoving, cutting people off and being nasty about it is a whole other (not good) thing. Practice your patience, and keep where you should have lined up in mind for future races. It’s also helpful to remember that family races, such as Turkey Trots, will have lots of young kids participating. If the often loud, sometimes unpredictable antics of kids make your blood pressure rise, you may want to avoid running in these types of races.

Aim Those Body Fluids Well Although snot rockets (a.k.a. farmers’ blows) and spitting may be a

necessary evil of racing, it’s beyond disgusting for someone to get hit by yours. Please be aware of those around you, and aim carefully. These next five are more along the lines of, “What You Don’t Know You Didn’t Know.”

Porta-Potties Are Your Friends Quality races will have plenty of porta-potties at the starting line. Getting to a race early enough to use it, and even allowing time for a potential second visit, can be the best thing you do for yourself on race day. Even if you don’t think you have to go, just go.

Race Day (and the Evening Before) Is Not the Time to Try New Foods You do not want to realize midway through a race that the white spinach and artichoke pizza from last night’s cool new restaurant is now making itself known. On the night before, and the morning of the race, stick to tried and true foods and beverages that you know your body is able to digest.

Start Slow (Even Though Your Adrenaline Wants You to Go Faster) The nervous runners at the starting line, throngs of happy spectators and the overall aura of excitement can all get your blood pumping and your adrenaline flowing. Even long time racers feel an adrenaline surge at the start. However, allowing it to take you sprinting out of the gate can quickly lead to fatigue, making your race much less enjoyable, and, in the end, actually lengthening your finishing time. Take a few deep breaths, center yourself and run your first half mile or so as a warm-up. You will be glad to have that extra energy for a strong finish.

Finish Fast and Strong, Then Get Out of the Way You’ve done it. You’ve finished strong and crossed the line with a big smile on your face for the race photographer. Now keep on moving, all the way down to where those friendly volunteers are waiting with your finisher’s medal. Stopping in the finish line chute creates a log jam of racers and could cause collisions. And possibly the most important rule.

Have Fun This is your race, at your pace. Enjoy the run, the crowds and the pre- and post-race activities. Take it all in, and create some great memories. A big thank you to the RunJunkees Facebook group for their input.

JANUARY/FEBRUARY 2015

NUTRITION

Powering Through Winter with Performance Nutrition BY FARRAH STEWART, MS, RD, CSSD, LDN

or many runners, the plummeting temperatures and hazardous outdoor conditions of winter can be a time of decreased mileage, weight gain, stress and frustration. However, this does not have to be the case. The most successful athletes utilize their off-seasons wisely: some cross train, while others run indoors. Many elites also take this opportunity to improve movement, strength and flexibility, as well as optimize nutritional intake. To prevent weight gain, enhance health, optimize performance and combat the blues, good nutrition is essential. Meals fortified with key vitamins, minerals and antioxidants may not only combat the winter woes, but can leave your brain and body feeling sharper than before, ready to tackle quality training come spring time. This winter, think R.E.P.: Rethink Fats, Enhance Carbohydrates and Pile on the Vegetables.

1. Rethink Fats Fats do not have to be a sinful four letter word. Sure they come packed with calories, but polyand mono- unsaturated fats (found in avocado, canola oil, olive oil, nuts and seeds) reduce inflammation, promote blood flow, increase mental acuity and “feel-good” hormones, promote satiety and can assist in weight management. While on the opposing end, saturated and trans fats (found in fried foods, baked goods, chips, candy, pastries, fullfat dairy products and animal fats), do just the opposite: constantly causing intracellular damage and aging, as well as decreasing overall health, wellness and performance. QUICK TIPS 1. Bake, broil and grill versus frying foods. 2. Choose lean proteins, such as low-fat milks, cheeses, yo-

gurts, egg whites, fish and skinless poultry. 3. Swap your chips and cheese puffs for mixed nuts, trail mix and granola. 4. Choose avocado or hummus for dips and spreads instead of mayonnaise, ranch and other cream based options. 5. Toss the stick butter for canola and olive oils in cooking.

complex carbohydrates found in whole grains, starchy vegetables and fruits. Not only do the latter contain a plethora of nutritionals (such as B-vitamins, iron, calcium, vitamin C and fiber), but they are less dense in calories as well, making them the perfect go-to to facilitate weight management, optimize performance and enhance overall wellbeing.

2. Enhance Carbohydrates

QUICK TIPS

Just as with fats, carbohydrates have been labeled as a sinful four letter word. However, not all carbs are “bad.” They serve as your brain, heart and muscles’ primary and preferred fuel source after all. Problems with weight management, obesity and diabetes arise with the over-consumption of refined carbohydrates that are devoid of nutritional value. Limit simple sugars from cookies, candy, treats, sodas, juices and refined grains, and opt for

1. Ditch the sodas and sugary beverages for water, flavored waters, unsweetened tea and coffee. 2. Switch white breads, rice and pastas to whole grain options. 3. Choose fruit as dessert instead of cookies, candies and treats.

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3. Pile on the Vegetables The average American does not eat enough vegetables, and it’s a shame. Vegetables are nutritional powerhouses that can bring your

health, wellbeing and running to a whole new level. Each color contains a specific antioxidant with unique performance-enhancing properties. Play with your plate; let it POP with colorful veggies. Red: promotes heart and circulatory health Green: rejuvenates bone and muscle White: enhances immune system, lymph system and cellular recovery Purple: promotes microcirculation Orange: supports skin and mucosal tissues Yellow: optimizes brain function TIPS TO OPTIMIZE VEGETABLE INTAKE 1. Aim for three to five servings of vegetables per day. 2. Consume as snacks, such as a veggie tray with hummus dip, baby carrots dipped in peanut butter or celery sticks sprin-

kled with sunflower seeds. 3. Eat vegetables as the main entrée (large salad), as side dishes (steamed broccoli) or hidden within (finely chopped peppers and onions in chili, pastas, omelets, mixed dishes and soups).

Putting it all together The following is one example of a day’s intake low in saturated fats, trans-fats and sugars, while high in performance fats, complex carbohydrates and vegetables to provide your brain and body with the vitamins, minerals and antioxidants to maintain peak performance. SAMPLE DAY (2,000 t0 3,000 calories) Breakfast: two egg whites on a whole grain English muffin with spinach; coffee

Midmorning Snack: 100 calorie pack of almonds and small Clementine orange Lunch: large salad with mixed greens, vegetables, black beans and three to four ounces grilled chicken, served with low-fat dressing on the side Afternoon Snack: homemade Power Bite (see recipe) Dinner: 3/4 cup quinoa, four to six ounces baked salmon, one cup steamed mixed vegetables and one cup fresh fruit Bedtime Snack: one cup fat-free Greek yogurt with one tablespoon of granola For an individualized nutrition plan and/or training program call Mayo Clinic Sports Medicine Center today. Minneapolis: 612-3130520 / Rochester: 507-266-9100

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Even ts Peo ple Action 612-522-4853 www.wkphotography.com

RECIPE

Peanut Butter Power Bites Ingredients: 2 cups old fashioned rolled oats 2 cups shredded unsweetened coconut 1 cup natural peanut butter 1 cup ground flax meal 2/3 cup mini chocolate chips 2/3 cup honey or agave nectar 1/2 cup dried cherries, chopped 2 tsp vanilla extract

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Instructions: Combine peanut butter, honey and vanilla, mixing well. Add remaining ingredients. Portion into 50 balls, using a #40 portion scoop (about 2 tablespoons). Store in an airtight container.

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Achilles Tendonitis Back Pain Chronic Tendonitis

Knee Pain IT Band Syndrome Hip Pain

Nutrition Information for One “Bite” 120 calories; 7g fat, 3.5g sat fat; 13g carbs, 2g fiber; 3g protein

5851 Duluth Street Suite 319 Golden Valley, MN 55422 PHONE

(763) 546.0665 |

WEB

www.folskeclinic.com

JANUARY/FEBRUARY 2015

T RA I N I NG

Random Run BY SEAN FOLEY

o you ever find yourself in a “running route rut”? Do you have an extra bounce in your step when you run someplace new? If you would like to find a new route without the hassle of driving somewhere, then a random run may be for you. My friend, Michael Casper, and I came up with the concept a number of years ago when we could not bear the thought of running one of our traditional routes yet again. We found it to be a fun and refreshing break in the routine. Here’s how it works: 1. Leave your house heading whatever direction you’d like. 2. Before you reach the first intersection, you and your running partner (don’t worry if you don’t have one; we’ll get to that in a minute) each silently think of a number between 0 and 99. 3. When you are both ready, you announce your numbers. 4. Subtract the numbers. 5. Divide the answer by 4 and find the remainder. 6. The remainder tells you which way to go at the intersection: 0 = straight ahead, 1 = right, 2 = turn around, 3 = left. 7. Repeat every intersection.

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apart/2 choices, 3 apart/1 choice. What happens if we don’t complete the calculations by the time we reach the intersection? You have to turn around as a penalty.

Do you have an extra bounce in your step when you run someplace new? If you would like to ﬁnd a new route without the hassle of driving somewhere, then a random run may be for you. My friend, Michael Casper, and I came up with the concept a number of years ago when we could not bear the thought of running one of our traditional routes yet again.

Here’s an example. Suppose the two numbers are 47 and 89. Then the difference is 89 – 47 = 42. When you divide by 42 by 4, you see that it goes in 10 times with two left over, so the remainder is 2. You’d have to turn around. Once you do it a few times, it’s a piece of cake. Random running has numerous advantages: • You do not need to choose the route. • You get some mental exercise while you workout. • You can find hidden gems in your neighborhood (I once came across a little park I never knew existed.). • You are not on “autopilot,” so you notice new things even when running down familiar streets. • You renew your appreciation for the good running spots in your neighborhood when you end up there by chance.

By now, you’ve probably come up with a few questions:

The hundredths of a second serves as your partner’s number.

How do I ever get home?

What if I come to a three-way intersection?

Just pay attention to how far you’ve run and how far you are from home. Stop the random game whenever you want to and head home (Note: There is an entire mathematical theory on so-called “random walks.” There is a 100 percent chance that you will eventually return home if you run long enough, but you could be pretty tired by the time “long enough” has passed. In fact, as the economist John Maynard Keynes once said, “In the long run, we are all dead.”). Sometimes you get home before you want to. Michael and I once ran by our starting point five times. This was a bit frustrating.

What if I don’t have a running partner? Make your stopwatch your partner. Think of your number, and then take a split on your watch.

Simply divide by 3 instead of 4. You’ll get a remainder of 0, 1 or 2 to determine which way to go (0 is whatever road is closest to straight ahead; 1 is the next clockwise road, etc.).

Do I really have to turn around sometimes? This is definitely the worst part of a random run. I look at it as taking the good with the bad, but feel free to modify the rules so that you don’t have to turn around.

Do we get a prize if we both pick the same number? Yes. You get to choose where to go at the next 4 intersections. Similarly, if your numbers are only 1 apart, you get to choose the direction at the next 3 intersections: 2

Some warnings about random running: • It cuts down on the conversation during the run. • People will look at you strangely if you run up and down their block four times in a row. • People will look at you strangely when they ask where you ran today and you try to answer them (I am a high school math teacher and one of my students, knowing that I am a runner, recently said that it would be cool if there was some sort of road race that involved doing math problems along the way. I could not resist launching into an explanation of random runs. The class was left speechless.). • Don’t try it in an unfamiliar area without a GPS; you may never find your way home. As with any running route, you probably won’t want to use random running too often or random running could grow stale. It can, however, be a great addition to your repertoire. Once you’ve gotten used to random runs, you may find yourself ready to add more randomness to your life: • Can’t decide how far to run? Use a random number generator like the one at www.random.org to pick the distance. • Can’t decide between four entrees at a restaurant? Number them from 0 to 3, and then you and your dining companion pick numbers a la the random run. • Use the random run method for vacations: either a day trip or a longer road trip. Just do the calculations at major intersections. You could do the calculations ahead of time using a map, but that seems to cut down on the excitement.

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2014 BY CHAD AUSTIN

YEAR IN REVIEW

It’s that time again. Another year has come and gone, which 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 looks back at some of the top performances, either in Minnesota or by Minnesotans in 2014. These are the ones that stand out most in my mind. Of course, this is a subjective list and with all the great runners in the state I’m sure I’ve missed a bunch.

Photo by Gene Niemi

Junior Track Winona’s Grace Ping set a World Record for 10 year olds when she ran 18:02 for 5K. Then at the AAU Junior Olympic meet, she won the 11 year old girls’ 3K in 10:32.58, placed second in the 1,500 meters in 5:07.54 and was ninth in the 800 meters in 2:33.23. Also at the AAU meet, Drevonnte Dunkins won the 10 year olds’ 800 meters in 2:35.07 and Ruby Stauber was second in the girls’ 15 to 16 year olds’ 800 meters in 2:11.84.

High School Track At the State track champions in Class AA, Elizabeth Endy (Minnetonka) and Matthew Rosen (Bloomington Jefferson) won the 800 meters, Tess Misgen (Shakopee) and Eli Krahn (Stillwater) won the 1,600 meters and Emily Castanias (Chanhassen) and Krahn won the 3,200 meters. In Class A, Liz Miller (Watertown-Mayer) and Shane Streich (Waseca) won the 800 meters, Kayla Huhnerkoch (Redwood Valley) and Streich won the 1,600 meters and Emi Trost (Cannon Falls) and Keeghan Hurley (Perham) won the 3,200 meters. At the USATF Junior Champsionships, Shane Streich finished with the tenth fastest time in the 800 meters, lowering his PR to 1:51.24. Bemidji’s Jenne Truedson finished fifth in the 3K in 10:04.87. Although he’s not from Minnesota, Bryce Miller is from my hometown of Ashland, Wisconsin, so he gets a shout out for his second place finish in

Grace Ping the 3K Steeplechase. His placing earned him a spot on the U.S. team for the IAAF Junior World Championships.

Collegiate Track St. Thomas men’s track team continued an unprecedented reign atop the MIAC when they won their thirtieth consecutive Indoor Track and Field team title. At the same meet, the Tommie women won their fifteenth straight. St. Olaf’s Grant Wintheiser set two MIAC meet records while winning the mile (4:11.94) and 3K (8:28.10), while St. Ben’s Allison Kosobud set a meet record in the 800 meters of 2:13.50. At the Big Ten Conference Meet, the University of Minnesota’s John Simons won the mile and took second in the 3K. Gopher Alena Brooks won the 600 meters. At the DII National Indoor Meet UMD’s Samantha Rivard won the women’s mile in 4:50.31 and was third in the 3K in 9:44.98. And at DIII Nationals, St. Olaf’s Grant Wintheiser finished second in the 3K in 8:11.83.

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2014 YEAR IN REVIEW Photo courtesy of PhotoRun.net

the most talked about stories in track and field during the year. She bumped another runner on the way to winning her first national title in the 3K at the US Indoor Championships. After proper protests were filed, Grunewald was reassured that she was the champion. However, the USATF changed their decision, and she was eventually disqualified. This lead to an outpouring of support and Grunewald was eventually reinstated. The win qualified her for the IAAF World Indoor Championships in Sopot, Poland. Minnesotans also making the team included Minnetonka High School grad Will Leer and Team USA Minnesota’s Heather Kampf. At the championship meet Grunewald finished tenth, Leer was sixth and Kampf was tripped up and eventually disqualified.

Leer and Kampf, along with Winona’s Garrett Heath, would also represent the U.S. at the IAAF World Relays Championships where they each were part of the four by 1,500 meter team. The men and women’s teams each set American Records on their way to second place finishes behind the Kenyan teams.

Garrett Heath

At the DI National Outdoor Meet, Elk River grad Emma Bates (Boise State) won the women’s 10K in 32:32.35. Bates also placed fourth in the 5K in 15:51.87. Mounds Park Acadamy’s Mason Ferlic (Michigan) finished fourth in the 3K steeple in 8:39.84. In DII action, Samantha Rivard was the runner-up in the 5K, MSU Moorhead’s Molly Montonye finished fourth in the 1,500 meters in 4:26.87. At the DIII championship meet St. Olaf’s Paul Escher finished second in the 1,500 meters, followed by Bethel’s Zach Haskins in third and St. Olaf’s Grant Wintheiser in fourth. Macalester’s Kimber Meyer finished fourth in the 5K in 16:37.16.

Masters Track At the New Balance Indoor Grand Prix, Lance Elliott was fourth in the Masters Mile in a time of 4:25.14. Elliott also won the Drake Relays 800 meters in 2:03.50. At the USATF Masters Championships, Elliott won the 3K title in 8:56.47, placed second in the mile and fifth in the 800 meters. Also at the USATF Masters Championships Sherwood Sagedahl won the M75 1,500 meters in 6:04.75, while Rick Kleyman was runner-up in the M70 1,500 meters in 6:25.12.

Pros Garrett Heath kicked off the New Year right by winning the 4K race at the BUPA Edinburgh Cross Country Race in Scotland. He defeated the reigning Olympic 1,500 meter champ Asbel Kiprop and another Olympic and World champion, Kenenisa Bekele. Team USA Minnesota’s Gabe Grunewald was at the center of one of

JANUARY/FEBRUARY 2015

Many of the elite runners with ties to Minnesota spent the summer tearing up the track and roads, setting numerous Personal Records (PRs) along the way. In the mile, Will Leer won the Millrose Wanamaker Mile with a new PR (3:52.47) and then lowered it again to 3:51.82 in winning the Morton Games Mile. Leer also lowered his 1,500 meter best to 3:34.26. Garrett Heath lowered his best road mile to 3:51.0. Team USA Minnesota’s Eric Finan (3:58.73) ran his first ever sub-four mile, while teammates Travis Burkstrand (4:00.01) and Jon Peterson (4:00.54) got ever so close to the fabled barrier. The following runners set PRs at 3K: Garrett Heath (7:37.40), Will Leer (7:42.95), Hassan Mead (7:44.88), Ben Blankenship (7:46.55), Eric Finan (7:54.18) and Jon Peterson (7:55.36). Mead (13:02.80), Heath (13:16.65) and Finan (13:37.41) were at it again running bests over 5K. Hamline alum Devin Monson, who now runs for Rogue Athletic Club, lowered his 10K PR by 37 seconds, to 29:00.23 and qualified for the USA Outdoor Track and Field Championships where he placed twelfth. On the women’s side, Heather Kampf lowered her 1,000 meter best to 2:40.90, ran 4:06.16 for 1,500 meters and set a road mile PR of 4:21.39, while Gabe Grunewald ran a two mile best of 9:55.21. Shakopee and South Dakota grad Trent Lusignan won the Drake Relays 10K in 29:55.69. At Grandma’s Marathon, Dominic Ondoro broke Dick Beardsley’s 33 year old course record by running 2:09:06.

Roads On the roads locally, Seth Brickley and Elizabeth Herndon each claimed their first ever Minnesota Runner of the Year titles. A complete list of all the age-group Runners of the Year can be found at mnroy.com.

Trails As usual, there were lots of outstanding ultramarathon performances throughout the year as well. Mike Bialick finished second at the U.S.

2014 YEAR IN REVIEW 50 mile road championships in 5:45:56. Adam Schwartz-Lowe cracked the 20 hour barrier finishing the Western States 100 mile in 19:44:25. He also ran a perfectly executed race to earn his first win at the Fall Superior 100 mile in 21:58:32. At the Fall Superior 50 mile, Chris Rubesch (8:56:33) became just the second person to break nine hours on the course. Jordan Hanlon completed the Grand Slam of Ultrarunning, which consists of finishing the 100 mile races at Western States, Vermont, Leadville and Wasatch, all in the same year. Northfield-native Tim Tollefson won the U.S. 50K trail championship at the Flagline 50K in 3:24:04.

Photo by Lance Elliott

For the ladies, Christi Nowak, of St. Paul, was fifth at the Zion 100 in 25:46:49 and then added wins at the Chippewa 50K, Superior 50K and Voyageur 50 Mile. Forest Lake-native Stephanie Howe won the Western States 100 mile in 18:01:42.

High School Cross Country At the state cross country meet, the following individuals and teams brought home titles: Shane Streich (Waseca), Emily Donnay (EdenValley-Watkins/Kimball Area), Connor Olson (Wayzata), Megan Hasz (Alexandria), Mora (boys Class A) and Trinity at River Ridge (girls Class A) and Wayzata (boys and girls Class AA).

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Conor Olson leads Wayzata at the NXN National Meet

2014 YEAR IN REVIEW At the Nike Cross Nationals (NXN) Heartland Region Meet in South Dakota, Minnesota schools made it a clean sweep of the four automatic qualify spots for the national meet. Wayzata’s boys and girls each claimed first place, while the Edina boys and Willmar girls placed second. Individually, Hopkin’s Joe Klecker punched his ticket to nationals, along with Bethany and Meghan Hasz, twins from Alexandria. Then at the NXN National meet the Wayzata boys placed second behind Connor Olson and Jaret Carpenter’s twelfth and fourteenth place finishes, respectively. After not making it to State, the Edina boys placed ninth in the nation. They were one of only four teams to finish in the top 10 two years in a row. On the girls’ side, the Hasz twins were both in the top 10, with Megan placing fifth and Bethany ninth. Team-wise, the Wayzata girls were sixth, while Willmar was fourteenth.

Collegiate Cross Country Minnesotans played key roles at each of the various NCAA Cross Country Championships. St. Olaf’s Grant Wintheiser won the DIII individual tile, while leading his team to a second place finish. At the DI championships, Elk River’s Emma Bates (Boise State) finished third, while Mounds Park Academy’s Mason Ferlic (Michigan) placed thirteenth in the men’s race. At the DII national meet, the UMD women placed third behind the strength of four all-Americans: Sam Rivard (fourteenth), Emi Trost (eighteenth), Breanna Colbenson (twentyfifth) and Hannah Olson (twenty-seventh).

Awards Lots of Minnesotans were busy collecting various awards throughout the year. Richfield High School grad Steve Holman was inducted into the Georgetown Athletic Hall of Fame. Grandma’s Marathon co-founder and retired race director Scott Keenan was inducted into Running USA Hall of Champions. St. Thomas’ Kelly Copps-Wood and St. Olaf Coach Chris Daymont were inducted into the U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) NCAA DIII Hall of Fame. Apple Valley girls track coach Geri Dirth was selected to State High School Coaches Association Hall of Fame. MSU Mankato Coach Mark Shuck and track athlete Foster Dorsett were selected for the MSU Hall of Fame. Sharon Espeland was inducted into Concordia Moorhead Athletic Hall of Fame.

In a ranking of the most competitive U.S. races, the Medtronic Twin Cities Marathon was fourth and Grandma’s Marathon seventh for women and third and seventh, respectively, for men. Twin Cities In Motion has awarded Elizabeth Miller of WatertownMayer High School and Marshal Landrum of Como Park High School its TCIM College Scholarships. U-Mary’s Jennifer Agnew (DII) and St. Scholastica’s Chelsea Johnson (DIII) were awarded the USTFCCCA female scholar athlete of the year for cross country. The men’s team award went to St. Olaf. Augsburg College’s Lauren Rice won the NCAA Elite 89 Award for NCAA Division III women’s indoor track and field. The award is given to the student-athlete with the highest cumulative grade point average competing at the NCAA national championships. Rice was also named as the winner of the Minnesota Intercollegiate Athletic Conference's Elite 22 Award.

Passings Larry Russ, longtime St. Thomas coach and Minnesota Track & Field Hall of Fame inductee, passed away February 13. Two days later Glenn Amundsen passed away. Amundsen was a long time throws coach at Stewartville High School. One of the most decorated Masters athletes, Ralph Maxwell, passed away on September 28. Colin Anderson, coach, Olympian, and first Minnesota shot putter to throw over 60 feet, passed away on November 10. There you have it, the top performances and performers from Minnesota in 2014. When you consider all the great Minnesota runners competing at all the various levels of competition, you can see it’s very difficult to limit such a list. Thanks to Jim Ferstle from Down the Backstretch. His unbelievable coverage of our great sport in Minnesota is what makes this article possible as it is basically a recap of the website for the year. If you’re not familiar with the site, please be sure to check it out at downthebackstretch.blogspot.com. Also, thanks to Alex Kurt for providing feedback on all things trail in Minnesota.

Gopher grad Beth Alford Sullivan named director of track and field and cross country for the University of Tennessee. Former Team USA Minnesota runner and Gopher grad, Andrew Carlson, joined the coaching staff at NDSU as assistant coach for distance runners. USTFCCCA inaugural High School track coach of the year for boys was Nick Lovas (Hopkins), while Jane Reimer-Morgan (Minnetonka) was honored for girls. Wayzata’s Dave Emmans was named girls cross country coach of year by the National High School Coaches Association. USATF Minnesota received the bronze award for Associations within the USATF. Perham High School coach Jeff Morris was awarded the High School DII co-coach of the Year.

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PROFILE

Danny Ripka Perspective in the Long Run BY BRUCE BROTHERS

t’s almost hard to believe that Danny Ripka not only ran the TC 10 Mile race in conjunction with October’s Twin Cities Marathon, but he finished among the top 55 percent of the field. Not bad for a guy who needed a walker last winter to get to the bathroom. But Danny Ripka is unstoppable. When a doctor sat Ripka down in his office more than a year ago and told him he should stop running because of knee problems, Ripka just about sprinted away. Even though he is 5 feet, 4 inches tall, Ripka is a giant in the

running community who has completed races as short as five kilometers and way longer than 200 kilometers. He’s nearly as gregarious as he is competitive: He has been known to veer off on midweek runs to introduce himself to fellow runners on the streets. Often, it seems, he knows approximately half the field at some races and happily greets them by name beforehand. Then, he leaves bunches of them in his dust. Not much fazes Ripka, but he wasted no time before seeking a second opinion about his ailing knees. He did some research and

JANUARY/FEBRUARY 2015

also talked to fellow Minnesota native Dick Beardsley, who now lives in Austin, Texas, about Beardsley’s recovery from two total knee replacement surgeries in one knee. Then Ripka located a doctor in Florida who would perform knee replacement surgery on both of his knees. A native of Melrose, Minnesota, who once ran 478 miles in a six day race and who has regularly volunteered to serve as a pacer during marathons all across the United States, Ripka underwent double knee replacement surgery February 25.

Instead of crutches, he was given a walker. But Ripka’s competitive nature to push the rehabilitation process kicked in immediately. He hobbled three laps around his 300 meter hospital wing shortly after leaving the recovery room, before his wife, Pat, enlisted hospital nurses to get him put on the brakes. He was moving well enough 24 hours later that doctors sent him home early, along with cellphone photographs of the front of both his thighbones taken when his skin was peeled back for surgery. Each resembled a rugged stretch of gravel road.

Ripka is a one-man proving ground for the latest version of the DePuy knee, a human success-story-in-the-works that physicians can point to when counseling prospective patients. On October 5, each knee containing the latest “rotating platform” knee joint made by DePuy, Ripka ran the TC 10 Mile in 1 hour, 34 minutes, 39 seconds.

Nonetheless, eight months later, with the blessings of his doctors, Ripka was running 40 or more miles a week. Ripka is a one-man proving ground for the latest version of the DePuy knee, a human successstory-in-the-works that physicians can point to when counseling prospective patients. On October 5, each knee containing the latest “rotating platform” knee joint made by DePuy, Ripka ran the TC 10 Mile in 1 hour, 34 minutes, 39 seconds. He was ecstatic. Just as ecstatic as when he ran 136.01 miles during a daylong event around Lake Nokomis in 1999 to set a record (later surpassed) in the FANS 24 hour race. Before and since 1999, during 100 mile trail races, marathons and multi-day events (his best distance is 142 miles over 24 hours and his best time for the marathon is 2 hours, 48 minutes), Ripka’s knees have endured a beating. There were times in 2013 when he had difficulty even walking and needed to have his wife drop him off at the front door of a restaurant or movie theater. From that low point, through his surgery and his rehab, he worked his way back to a memorable seven mile run around Lakes Calhoun and Harriet this past July 3, after which he was so excited he remembered wanting to turn handsprings. This is a man who ran 11 minute miles for 24 hours, but that July 3 euphoria was fact-based. “I hit 15 minute miles for the

first time,” he explained. Since surgery, of course. Ripka, 57, has become a master of perspective. “I’m just happy to be running,” he says. Ripka, who sells real estate and works occasional secondary jobs while splitting his time between Minneapolis and Naples, Florida, runs nearly every day and is quick to point out that wear and tear on his replacement knees can ostensibly be fixed in the future by simply replacing the pads in his new joints. It’s still surgery, but not major reconstructive surgery, if it’s remedied early enough. Meanwhile, Ripka’s recovery has been astonishing. After being told to wait “three or four months” before attempting to run, he waited four for good measure. The next day he ran for one minute and walked for nine, then repeated it. Soon, he was running two minutes out of 10, then three. Now, whether he’s in Florida or Minneapolis, he’s dreaming of future marathons (and longer) even as he offers visible inspiration to runners of all abilities because of what he has been through.

JANUARY/FEBRUARY 2015

ELITE BEAT

Kara Goucher Takes Gamble BY LARRY EDER

ven with her special blanket from her son, Colt, Kara Goucher was not really warm. The winds at the start of the 2014 TCS New York City Marathon were strong and gusts of up to thirty-six miles per hour. The temperature felt like in the twenties, and the elite women's field of nearly fifty runners got off to a timely start. Kara Goucher had planned on running around 2:28 pace, and with good weather, it would have been pretty close, but in this weather and in this race, Kara Goucher took some chances and as runners do, sometimes it works and this time, it just was not her day. Kara Goucher is a seasoned athlete. As a college athlete she battled injuries, and when she graduated, she and husband Adam Goucher loaded up their stuff and moved to Portland, Oregon. Why? Because Kara knew that she and Adam could run better. From 20042011, Kara and Adam were coached by Alberto Salazar. From 2011 to 2013, Kara was coached by Jerry Schumacher. Adam retired from competition in 2010. They spent several years racing as elite runners, and as Adam's career came to a close, Kara's career started to rise. In 2007, Kara took the bronze in the 10,000 meters in the World Championships. In 2012, she made the Olympic marathon team, after having made the 2008 team in the 10,000 meters as well. Now back in Boulder, Colorado, training with Jenny Simpson and

Emma Coburn under their college coaches, lead by Mark Wetmore and Heather Burroughs, Jenny Simpson had the best season of her career in 2014, Emma Coburn set an AR in the steeplechase and Kara Goucher battled back from injuries, and started to round into shape. Her race at the RNR Philly Half marathon was pretty good. She wanted a 1:12 and ran 1:11:39. Kara has been smart about her comeback from a back injury. Quite adept at the social media world, Kara has kept expectations down for her upcoming marathon return. This past July Mark Wetmore, her coach, told this writer, while both of us were in Glasgow, Scotland, that Kara was coming along fine. Her half marathon in September showed that, while Kara Goucher was not in 2:24.52 shape, her personal best from 2011, when she was fifth at Boston, she was returning to shape. The race was tough. Kara stayed on 2:28 marathon pace for the first half of the race, hitting halfway in 1:14, and stayed on the pace until about 30 kilometers, when the wind, the cold and running in no women's land took its toll. For elite runners, this is where many drop out. Kara had sponsors and a public who worships her, and between those conditions and her absolute desire to race well, Kara Goucher gutted out a 14th place finish in the women's race and a 2:37.03. No women's land is tricky. Running by oneself, in cold and windy conditions, is even more of a pain.

It is downright horrible. Gutting it out in conditions like that is harder than a fast race. Ask anyone who has done both. Some days you have Personal Bests, and then, as famed RW writer Hal HIgdon coined in the 1970's, one has their Personal Worst. Higdon's comment always was, embrace the personal worst like personal best. Easier to read that to do. So, Kara Goucher ran a PW of 2:37.03. All runners should be so lucky. Not the race she wanted, but, she is not injured, just hurt that her race did not go to plan. The race through the five boroughs was cold and windy. " I took a gamble, and stayed with the lead pack, to stay warm, but, it was just not my day" was how Kara Goucher, trying to hold back tears, noted to the media. Several media members asked her questions about her retirement, which was just amazing to this writer, but, in city marathons the abundance of writers thrown into marathon coverage with only Wikipedia as their guide seems to be growing. Kara Goucher had a bad day. Athletes at her level have them, as they battle both conditions and competitors, as well as themselves. Kara Goucher handled

the uninformed media quite well. Kara Goucher, with her son, Colt and her husband Adam, are a media magnet. It is part of the reason why Oiselle apparel and SKECHERS footwear sponsor her. Other brands have told me that, once Kara does retire, her future as a spokesperson for fitness and women's sports knows no limits. But that, at this time, seems several years away. That evening, Kara Goucher showed up at the SKECHERS party with Meb Keflezighi and was as charming as ever. The throng that surrounds her, men and women, at all of her events should comfort her that many in the running community get that she is on the comeback trail and that there are ups and downs. Kara Goucher is an athlete of immense talent and drive. There are many places that she will go in her journey as an athlete, a mother, a wife and a role model to many. That journey is fun to watch, from the outside, but, like all of life, fraught with difficult moments. But, also wonderful moments as well. Kara Goucher is back running, and that is good news. One race and one day at a time.

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R AC E S

AT T H E RESULTS

REPORTS

NOTE: All results are gun times

Veterans Day 5K NOVEMBER 7, ST. PAUL Overall 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 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53

John Ziegler, 23 Larissa Peyton, 24* Robert Jacobson, 55 Deb Gormley, 48* Kevin Weiser, 53 Mark Leduc, 60 Joseph Rumsey, 43 John Wacker, 49 Tammy Domeier, 47* Lindsay Wilson, 26* Andy Peterson, 29 Zack Hagner, 23 Delwayne Center, 31 Tyrone Patterson, 40 Jeff Holmbeck, 57 Sam Simmons, 60 Mike Setter, 59 Taylor Lundquist, 15* Tommy Jelinek, 35 Luke Lundquist, 43 Mason Sullivan, 9 James Makepeace, 68 John Sullivan, 51 Tom Magee, 50 Molly Black, 33* Simone Lundquist, 12* Benjamin Wilson, 26 Eric Seashore, 48 Wayne Ferris, 52 Ed Boyle, 52 Laura Suchomel, 34* Gabe Herstig, 17 Joseph Roiger, 11 Angie Maske-Berka, 34* Jim Lee, 39 Jill McKiernan, 32* Andrew Whitla, 48 Amber Manke, 29* Kathy Jambor, 49* Carl Bjornstal, 58 Carmelo Cruz, 39 Jeffrey Sullivan, 41 Churesa Moua, 24 Elke Brumm, 37* Steve Brumm, 41 Adrian Cervantes, 31 Ty Hoagland, 11 Derek Peterson, 23 Mindy Hicks, 38* Gretchen Hinchley, 40* Annette Freiheit, 53* Paul Montain, 60 Thomas Trost, 60

17:50 19:01 19:16 19:44 19:49 20:58 21:03 21:45 21:53 22:33 22:33 22:36 22:40 22:49 22:59 23:08 23:18 23:55 24:05 24:19 24:35 24:47 25:00 25:15 25:23 25:25 25:43 25:59 26:06 26:24 26:25 26:29 26:46 26:46 26:52 26:52 26:55 26:55 26:58 26:58 27:16 27:29 27:30 27:41 28:23 28:23 28:32 28:37 28:55 29:02 29:03 29:08 29:26

54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123

CALENDAR

Ian Kirkegard, 26* 29:32 Isaac Pristash, 10 29:41 John Pristash, 38 29:41 Jason Hicks, 36 29:43 Christianna Stinar, 26* 29:47 Greta Fiskum, 51* 29:47 Robert Shandley, 60 29:49 Michelle Nabors, 25* 29:50 Ian Pattison, 9 29:58 Bryce Pattison, 46 30:00 Dani Pattison, 44* 30:04 Dawn Boyle, 49* 30:05 Phillip Wiseman, 24 30:21 Robert Swift, 50 30:29 Megan Rhein, 23* 30:33 Suzanne Hoagland, 47* 30:37 Felicia Wolf, 19* 30:39 Elijah Hansen, 11 30:44 Karen Byrd, 38* 30:46 Linda Peterson, 51* 30:53 Daniel Mitcham, 27 30:53 Stan Whitebird, 47 30:57 Karen Collins, 45* 31:13 Johanna Hauck, 28* 31:17 Jeff Shurts, 47 31:28 Daniel Fiskum, 60 31:30 Jeff Lavigne, 29 31:36 Jill Mettler, 44* 31:40 Leslie Sedlak, 38* 31:55 Jason Sedlak, 39 31:56 Rebecca Hansen, 42* 32:31 Don Pockrandt, 53 32:38 Jim Ullmer, 59 32:42 Kim Girard, 34* 32:43 Maureen Geier, 51* 32:45 Melissa Edaburn, 42* 32:55 Emily Blease, 23* 32:55 Janet Watson, 55* 32:56 Jeremy Helovig, 38 34:17 Christina Helwig, 36* 34:17 Pat Fremont, 66 34:28 Dave Daubert, 69 35:09 Kathy Wead, 50* 35:16 Nancy Stinar, 51* 35:39 Elaine Fries, 53* 35:55 Sonjie Johnson, 76* 36:09 Meredith Sapp, 45* 36:13 Brian Herstig, 43 36:40 Lauren Volz, 32* 36:46 Mike Jamison, 62 37:08 Mara Schneider, 30* 37:33 Sheena Waldron, 38* 37:42 Melissa Smith, 53* 38:00 Mallory Madden, 26* 38:01 Sue Jordan, 50* 38:04 Anna Kerr, 34* 38:39 Kate Pearson, 34* 38:40 Sheila Thompson, 44* 38:43 Jay Thompson, 46 38:44 Amy Keegan-Anderson, 46* 38:45 Amy Haar, 31* 39:20 Chris Lescarbeau, 48* 39:27 Wylene Vanguilder, 56* 39:57 Amy Maske, 34* 40:03 Thomas Yetzer, 50 40:37 Beth Thiery, 31* 40:51 Christina Roisum, 37* 40:51 Mary Schlingmann, 50* 41:07 Amy Kohout, 50* 41:07 Katherine Knutson, 29* 41:19

JANUARY/FEBRUARY 2015

PHOTOS 124 Sara Wagner, 31* 125 Michaela Smith, 31* 126 Ruth Whitla, 44* 127 Ann Strasser, 48* 128 Judy Engelhardt, 67* 129 Christina Pristash, 36* 130 Valerie Geisdorf, 35* 131 Tara Mitchell, 35* 132 Tess L'Heureux, 30* 133 Katie Johnson, 32* 134 Mary Sanko, 62* 135 David Weissbrodt, 70 136 Ann Rinkenberger, 48* 137 Mary Rinkenberger, 46* 138 Sy Gross, 79 139 Raylene Swanson, 46* 140 Rebecca Johnson, 42* 141 Mike Johnson, 51 142 Genelle Schwan, 40* 143 Bernard Beamon, 56 144 Diane Madden, 61* 145 Jon Amos, 40 146 Jeanne Ullmer, 60* 147 Rachel White, 30* 148 Brittany Sirek, 26* 149 Julianna Harman, 33* 150 Amy Kirchner, 37* 151 Nora Pristash, 8* 152 Angela Engelhardt, 39* 153 Angela Sloneker, 35* 154 Brooks Becker, 38 155 Andy Suerth, 35 156 Susan Hughes-Yernesek, 34 157 Sara Suerth, 33* * indicates females

41:32 41:34 41:36 42:43 42:51 42:51 42:56 43:07 43:07 43:29 45:39 46:06 46:07 46:07 46:08 46:25 46:47 46:47 46:47 47:53 47:53 48:19 48:37 49:06 54:39 54:40 59:59 59:59 59:59 1:00:00 1:00:00 1:04:29 1:07:01 1:07:02

Drumstick Dash 10K

42:27 42:37 42:42 42:55 43:01 43:03 43:06 43:36

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 82 87 125 163 235

McKenzie Melander, 25 Stephanie Price, 25 Jenny Galloway, 31 Stephanie Dellaria, 23 Debra Gormley, 48 Kari Harman, 36 Jamie Blumentritt, 27 Elaina Schellhaass, 27 Thea Fleming, 31 Mandy Sigmund, 33 Alison Fraser, 36 Heather Walseth, 37 Anne Leo, 43 Jennifer Malaret, 49 Jacqueline Malaret, 16 Vada Arbeiter, 10 Dana Piper, 36 Anna Lowenthal Walsh, 38 Leah Holt, 45 Amanda Case, 31 Nicole Haddad, 23 Stephanie Obryant, 35 Claire Rustad, 27 Kate Tsai, 39 Valerie Lancello, 46 Karin Langer, 36 Sara Stanley, 32 Florence Sinturel, 43 Dana Carlson, 43 Christianne Lind, 38

38:28 38:57 39:00 41:21 42:36 42:38 42:45 43:35 43:44 44:06 44:10 45:06 45:28 45:53 45:54 46:03 46:35 46:37 46:45 47:18 47:33 47:41 47:48 48:00 48:19 48:30 48:33 48:47 49:17 49:25

Evan Legrand, 13 Owen Dean, 13 Alex McAloon, 13 Keagan Wilson, 13 Seth Oberer, 12

49:47 50:25 54:47 58:18 1:08:50

Men 14 - 15

Open Men Dan Greeno, 26 Brennan Galloway, 32 Justin Rose, 25 David Mitchell, 32 Travis Connelly, 20 Rob Class, 54 Lance Leo, 40 Toessawat Suparat, 29 Adam Nyseth, 35 Aaron Elliasen, 38 Pete Jorgensen, 29 Jeremiah Doyle, 33 Chris Duffy, 32 Pete Giencke, 35 Robert Jacobson, 55 Dakota Brown, 35 Jason Lanick, 43 Jason Sonnek, 34 Jason Chrudimsky, 37 Philip Rose, 54 Conor Sullivan, 15 Neal Collick, 34

Rob Wagener, 34 Samuel Auger, 24 Steve Thomas, 57 Mark Forsberg, 29 Thomas Spencer, 26 Chase Polacek, 25 Devon Palmer, 27 Wade Majewski, 42

Men 12 - 13

NOVEMBER 27, MINNEAPOLIS 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

32:15 35:25 35:37 36:07 36:27 37:06 37:39 37:45 37:45 38:16 38:59 39:12 40:31 40:37 40:48 40:59 41:12 41:58 42:13 42:14 42:17 42:22

21 205 245

Conor Sullivan, 15 Dillon Malaret, 15 Elliot Larson, 14

42:17 1:03:33 1:11:47

Men 16 - 17 104

Peter Kivimaki, 16

52:31

Men 18 - 19 33 44 108 133 135 174

Jacob Parker, 19 Sam Thomas, 19 Evan Brinkman, 18 Casey Van Pelt, 19 Brian Wandrei, 19 Kai Pederson, 18

43:51 45:25 52:51 55:34 55:40 59:37

Men 20 - 34 1 2 3 4 5 8 11 12 13

Dan Greeno, 26 Brennan Galloway, 32 Justin Rose, 25 David Mitchell, 32 Travis Connelly, 20 Toessawat Suparat, 29 Pete Jorgensen, 29 Jeremiah Doyle, 33 Chris Duffy, 32

32:15 35:25 35:37 36:07 36:27 37:45 38:59 39:12 40:31

AT T H E R AC E S 18

Jason Sonnek, 34

41:58

Men 35 - 39 9 10 14 16 19 48 69 84 86 93

Adam Nyseth, 35 Aaron Elliasen, 38 Pete Giencke, 35 Dakota Brown, 35 Jason Chrudimsky, 37 Andrew Fraser, 38 John Sullivan, 36 Andrew Schoenke, 38 Tom Chouinard, 37 Chris Palm, 35

37:45 38:16 40:37 40:59 42:13 45:51 48:37 50:03 50:15 51:17

Men 40 - 44 7 17 30 37 39 42 51 57 65 68

Lance Leo, 40 Jason Lanick, 43 Wade Majewski, 42 Robert Srichai, 41 John Holtan, 41 Shawn McMerty, 40 Matt Arbeiter, 44 David Althoff, 43 Darren Trenkmann, 42 Don Sullivan, 40

37:39 41:12 43:36 44:31 44:37 44:55 46:05 47:23 48:26 48:34

Men 45 - 49 50 63 67 73 74 99 100 101 109 142

Doug Fulton, 49 Christian Ruiz, 46 Steve Nelson, 48 Brian Crotteau, 48 Todd Beach, 49 Yasushi Nakagawa, 49 Brett Masica, 48 Ronald Dondelinger, 48 Jim Ackerman, 48 Douglas Houser, 47

46:00 48:05 48:30 48:49 48:51 51:54 51:55 52:23 53:16 56:16

Men 50 - 54 6 20 45 61 75 76 77 78 88 97

Rob Class, 54 Philip Rose, 54 Dale Shores, 51 Mike Connelly, 50 Charles Malaret, 50 Andrew Johnson, 54 Joe Madryga, 52 Michael Dayton, 53 David Juda, 53 Dan Hinrichs, 54

37:06 42:14 45:29 47:36 48:55 48:58 49:10 49:13 50:29 51:43

Men 55 - 59 15 25 52 64 81 89 91 132 140 141

Robert Jacobson, 55 Steve Thomas, 57 Jozef Klobusnik, 55 Robert Barthel, 56 Steve Thul, 55 Kevin Bowen, 57 Carl Isenhart, 57 Rick Van Dyke, 59 Drew Lamosse, 57 Jeffrey Groffsky, 55

40:48 42:42 46:25 48:13 49:41 50:43 50:50 55:30 56:13 56:16

Men 60 - 64 31 79 94 127 137 143 154 166 199 203

Mark Leduc, 60 Neil Nelson, 60 Michael Duffy, 63 Patrick Wagener, 62 Richard Bottorff, 60 John Hogan, 63 Carl Smith, 60 David Ching, 64 William Guilford, 64 Andy Mitchell, 62

43:36 49:22 51:19 55:09 55:51 56:18 56:55 58:31 1:02:31 1:03:22

Men 65 - 69 216 Clay Young, 66 217 Jon Bormann, 66 242 Joe Gryskiewicz, 66 Men 70 - 74 173 Alvin Larson, 71

1:05:49 1:05:53 1:11:17 59:32

Men 75 - 79 247

Robert Kirk, 76

RESULTS

Women 12 - 13 37 56 71 229

Miranda Gilbertson, 13 Claire Carlson, 13 Paige McAloon, 13 Alli Biermaier, 13

50:45 53:51 54:37 1:07:13

Women 14 - 15 88 263

Anna Kelley, 14 Jillian Kirk, 15

55:43 1:12:01

Women 16 - 17 15 59 112 142 154 166

Jacqueline Malaret, 16 Ellen O'Neill, 16 Jade Frederickson, 17 Jessica Staples, 17 McKenna Pederson, 16 Dominique Van Pelt, 17

45:54 54:07 58:09 1:00:19 1:00:46 1:01:21

Women 18 - 19 96 181 205

Elina Wennerlund, 18 Sadz Nielsen, 19 Linnea Bellomo, 19

56:06 1:02:00 1:03:55

Women 20 - 34 1 2 3 4 7 8 9 10 20 21

McKenzie Melander, 25 Stephanie Price, 25 Jenny Galloway, 31 Stephanie Dellaria, 23 Jamie Blumentritt, 27 Elaina Schellhaass, 27 Thea Fleming, 31 Mandy Sigmund, 33 Amanda Case, 31 Nicole Haddad, 23

38:28 38:57 39:00 41:21 42:45 43:35 43:44 44:06 47:18 47:33

Women 35 - 39 6 11 12 17 18 22 24 26 30 31

Kari Harman, 36 Alison Fraser, 36 Heather Walseth, 37 Dana Piper, 36 Anna Lowenthal Walsh, 38 Stephanie Obryant, 35 Kate Tsai, 39 Karin Langer, 36 Christianne Lind, 38 Lisa Reberg, 37

42:38 44:10 45:06 46:35 46:37 47:41 48:00 48:30 49:25 49:26

Women 40 - 44 13 28 29 34 42 44 49 74 80 87

Anne Leo, 43 Florence Sinturel, 43 Dana Carlson, 43 Lynn Olson, 40 Cindy Rys, 41 Juli Bergman, 41 Ellen Heine, 41 Kate Varns, 42 Andrea Jensen, 41 Cindy Kelley, 42

45:28 48:47 49:17 50:33 51:32 51:52 52:34 54:54 55:23 55:43

Women 45 - 49 5 14 19 25 47 98 101 144 145 157

Debra Gormley, 48 Jennifer Malaret, 49 Leah Holt, 45 Valerie Lancello, 46 Kim Parker, 48 Meredith Velick, 46 Lee Larson, 49 Nancy Quinlan, 49 Lori Zumwinkle, 49 Jennifer Templin, 49

42:36 45:53 46:45 48:19 52:22 56:26 56:32 1:00:27 1:00:27 1:00:55

Women 50 - 54 63 75 99 111 121 170 193 194 217 226

Katy Class, 50 Pamela Garretson, 52 Carol Peterson, 50 Allie Zappa, 52 Lori Larson, 51 Cynthia Holtz, 53 Lori Burke, 50 Robin Rodgers, 53 Pam Haupt, 50 Cara Saucier, 50

54:19 54:56 56:27 58:07 58:51 1:01:43 1:03:03 1:03:19 1:05:27 1:06:47

1:12:02

Men 80 - 84 254

Paul Groffsky, 81

1:17:44

Women 10 - 11 16

Vada Arbeiter, 10

46:03

continued on page 20

JANUARY/FEBRUARY 2015

AT T H E R AC E S Women 55 - 59 62 70 107 109 132 146 231 258

Joyce Klees, 57 Victoria Leafgren, 55 Jennifer Lindberg, 57 Lisa Van Pelt, 55 Susan Summitt, 59 Louise Jacobs, 56 Susan Leitner, 55 Patty Jorgensen, 56

54:13 54:32 57:01 57:33 59:18 1:00:30 1:07:35 1:11:00

Women 60 - 64 104 Gretchen Harris, 61 187 Sheila Dipaola, 61 211 Deb Pattee, 62 244 Kathy Graham, 61 293 Marilyn Ludwick, 63 Women 65 - 69 286 Mary Noble, 67

56:51 1:02:46 1:04:30 1:08:53 1:25:29

16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

RESULTS Marty Teigen, 58 Jose Acosta, 49 John Stangl, 51 Steven Dobbs, 19 David Wherry, 34 Michael Murray, 55 Alex Niederloh, 20 Gordon McIntosh, 61 joel tschida, 34 James Schueller, 31 Jeff Schueller, 31 Samuel Scoblic, 21 Mick Justin, 66 Jeff Michalski, 56 Tom Dierberger, 20

20:48 21:21 21:30 22:18 22:29 22:34 22:36 23:18 23:30 23:41 23:51 24:01 24:03 24:07 24:10

Open Women 1:18:48

Cranberry Cruise Mile NOVEMBER 27, MINNEAPOLIS Overall 1 Robert Jacobson, 55 2 Bobby Paxton, 58 3 Mark Leduc, 60 4 Derrick Schroeder, 35 5 Craig McCoy, 61 6 Luke Legrand, 11 7 Delma Bartelme, 65* 8 Brian Gilbertson, 9 9 Manny Kaplan, 9 10 Heidi Hanssen, 37* 11 Judith Kaltenhauser, 71* 12 John Davis, 9 13 Mike Davis, 54 14 Sophie Hanson, 6* 15 Bryan Hanson, 35 16 Taylor Casen, 7* 17 George Wellens, 6 18 Robert Sabin, 44 19 Harper Sabin, 10* 20 Alma Lofquist, 6* 21 Sarah Kelly, 33* 22 Jessica Rae, 24* 23 Isaac Ormsby, 10 * indicates females

5:50.8 5:58.7 6:30.6 6:46.1 7:24.5 8:08.2 8:13.4 8:55.8 9:38.0 9:38.3 10:12.9 10:29.6 10:31.8 10:46.9 10:49.7 14:08.6 14:22.5 16:16.8 16:22.3 16:47.2 19:04.2 19:05.2 20:02.7

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

Kiley Green, 20 Elizab Schlafke, 16 Cathe Frederick, 37 Alli Ruprecht, 17 Deanna Clark, 33 Tayler Huston, 21 Jenna O'Donnel, 21 Bailey Drewes, 21 Kelly Olzenak, 20 Jacki Devine, 53 Anne Gathje, 20 Heath Rasmussen, 43 Lisa Hines, 52 Lara Erickson, 33 Missee Anderson, 42 Laura Comee, 20 Melissa Culshaw, 49 Lib Larson, 50 Jessica Pidgeon, 32 Sam Womeldorf, 21 Merilee Sander, 54 Megan Johnson, 29 Dawn Lagergren, 43 Olivia Busch, 19 Kelsey Tatarek, 18 Christin Haukes, 49 Nicol Maslowski, 25 Amy Honek, 20 Mica Westendorf, 20 540samant Hilde, 27

20:16 20:37 21:13 21:30 21:41 22:32 22:32 22:32 22:37 22:41 22:53 23:04 23:21 23:40 23:45 24:02 24:04 24:09 24:24 24:33 24:33 24:57 24:58 24:59 25:06 25:11 25:14 25:15 25:22 25:24

Men 10 - 11 51

David Binsfeld, 10

27:19

Men 12 - 13 49 80

Daniel Binsfeld, 12 Gavin Athmann, 12

27:18 41:46

Men 14 - 15 4 6 13

Keaton Gruber, 15 David Anderson, 14 Cody Skwira, 15

18:27 18:43 20:30

Men 18 - 19

Snowflake Shuffle

8 19 45 53 55 78

DECEMBER 13, ST. JOSEPH

Zachary Lang, 19 Steven Dobbs, 19 Bryce Olson, 18 Brett Strack, 19 Cole Jackels, 18 Marcus Langley, 19

19:18 22:18 27:09 27:28 27:41 39:18

Men 20 - 34 Open Men 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

Wade Cruser, 27 Morcelli Kombo, 20 Harry Potter, 33 Keaton Gruber, 15 Curt Karolus, 46 David Anderson, 14 Greg Roach, 52 Zachary Lang, 19 Kirt Goetzke, 54 Chris Orvis, 26 Michael Kuhlman, 24 James Watt, 48 Cody Skwira, 15 David Hartz, 57 Rick Hlebain, 64

16:48 17:57 18:10 18:27 18:28 18:43 18:49 19:18 19:33 20:05 20:17 20:20 20:30 20:46 20:46

1 2 3 10 11 20 22 24 25 26

Wade Cruser, 27 Morcelli Kombo, 20 Harry Potter, 33 Chris Orvis, 26 Michael Kuhlman, 24 David Wherry, 34 Alex Niederloh, 20 joel tschida, 34 James Schueller, 31 Jeff Schueller, 31

Men 35 - 39 35 37 50 64 65

Grant Swenson, 37 Brian Winter, 38 Matt Binsfeld, 39 Jason Cook, 37 Ryan Rover, 39

Men 40 - 44

16:48 17:57 18:10 20:05 20:17 22:29 22:36 23:30 23:41 23:51

JANUARY/FEBRUARY 2015

25:08 25:15 27:19 28:44 29:00

31 47 56 67 76

Curtis Budde, 41 Joshua Hance, 40 Brya Kosek, 42 Eric Brown, 43 Shann Martinson, 43

24:26 27:12 27:44 29:42 38:28

8 9 11 14 16 19

18:28 20:20 21:21 25:25 27:17 32:04

Women 35 - 39

Men 45 - 49 5 12 17 39 48 72

Curt Karolus, 46 James Watt, 48 Jose Acosta, 49 Jason Gary, 48 Scott Larson, 47 Jeff Opelia, 49

Men 50 - 54 7 9 18 40 54 82

Greg Roach, 52 Kirt Goetzke, 54 John Stangl, 51 Dan Slade, 50 Donald Dufner, 51 Tim Manciel, 53

18:49 19:33 21:30 25:49 27:38 51:16

Men 55 - 59 14 16 21 29 34 46 62 85

David Hartz, 57 Marty Teigen, 58 Michael Murray, 55 Jeff Michalski, 56 Dan Rassier, 59 Roger Olson, 58 Henry Drewes, 55 Lee Clintsman, 56

20:46 20:48 22:34 24:07 24:59 27:09 28:29 52:50

Rick Hlebain, 64 Gordon McIntosh, 61 Michael Schmidt, 64 Mark Eden, 63 Carl Schirmer, 60 Scott Gibson, 61 Halsey Stephen, 62 Dan Dykhoff, 61 Virgil Plath, 61 Mick Justin, 66

Paige Balder-Lanoue, 8 Calista Athmann, 9

Women 50 - 54

25:12 29:14 34:15 38:36 35:12 41:46

Stephanie Frier, 13 Nora Lagergren, 13

27:47 31:34

Women 14 - 15 63 67 174

Emily Herdering, 15 Jenna Meredith, 15 Alena Price, 14

28:03 28:19 37:32

Women 16 - 17 2 4 55 71 143

Elizab Schlafke, 16 Alli Ruprecht, 17 Haddy Lutz, 17 Rachae Preusser, 17 Briann Herdering, 17

20:37 21:30 27:41 28:48 34:16

Women 18 - 19 24 25 41 47 52 53 81 96 108 130

Olivia Busch, 19 Kelsey Tatarek, 18 Alison Hall, 19 Taylor Kunkel, 19 Rebecca Dykhoff, 18 Erin Murray, 19 Rachel Tretter, 19 Paige Lorentz, 18 Gabriell Wright, 18 Stephanie DuBord, 18

24:59 25:06 25:57 27:16 27:27 27:37 29:22 30:36 31:16 33:13

Women 20 - 34 1 5 6 7

Kiley Green, 20 Deanna Clark, 33 Tayler Huston, 21 Jenna O'Donnel, 21

23:04 23:45 24:58 25:28 25:44 26:27 27:04 27:18 27:18 27:41

10 13 18 21 61 79 91 94 144 149

Melissa Culshaw, 49 Christin Haukes, 49 Eda Mutua, 49 Jolene Krsiean, 48 Amy Peterson, 45 Alic Middendorf, 46 Kristin Wolf, 46 Michel Sawatzky, 46 Roberta (R Sell, 49 Chris Nehring, 46 Jacki Devine, 53 Lisa Hines, 52 Lib Larson, 50 Merilee Sander, 54 Lisa Rosendahl, 51 Robin Roiland, 50 Brenda Price, 50 Amy Deml, 51 Jayne Lochen, 51 Lori Sikkink, 50

24:04 25:11 25:24 25:36 25:48 30:04 30:39 31:27 31:53 33:28 22:41 23:21 24:09 24:33 27:56 29:15 29:54 30:05 34:18 34:52

Women 55 - 59

Women 12 - 13 58 114

Heath Rasmussen, 43 Missee Anderson, 42 Dawn Lagergren, 43 Stephanie Roder, 40 Kristi Hance, 40 Julie Meyer, 44 Jody Christen, 40 Debbie Bemboom, 43 Kimberly Kasper, 42 Francie Jackels, 41

24:03

Women 8 - 9 154 187

12 15 23 33 37 44 45 48 49 54 17 26 31 35 38 93 98 110 120 136

Men 70 - 74 36 Paul Ford, 71 66 John Deuhs, 70 75 Ken Reimer, 73 Men 80 - 84 77 Franc Jannschka, 83

21:13 25:26 25:57 27:12 27:19 27:23 28:01 28:15 28:36 28:54

Women 40 - 44

20:46 23:18 24:29 27:20 30:34 31:07 32:09 51:30 52:55

Men 65 - 69 28

Cathe Frederick, 37 Kristina Illies, 37 Lacie Gunderson, 36 Sarah Herdering, 39 Alison Binsfeld, 37 Mandy Neuman, 38 Corri Wiechmann, 36 Jessica Anhorn, 36 Nicole Bauer, 36 LeeAnn Athmann, 36

22:32 22:37 22:53 23:40 24:02 24:24

Women 45 - 49

Men 60 - 64 15 23 33 52 69 71 73 83 86

3 32 42 46 50 51 62 64 68 74

Bailey Drewes, 21 Kelly Olzenak, 20 Anne Gathje, 20 Lara Erickson, 33 Laura Comee, 20 Jessica Pidgeon, 32

20:16 21:41 22:32 22:32

39 85 86 89 101 107 116 122 145 159

Judy Murray, 55 Tamsie Ray, 57 Kathryn Carlson, 56 Laverne Moltzan, 56 Eunic Weslander, 56 Marcia Teigen, 56 Kelly Hover, 57 Cindy Biederman, 58 Denise Fenwick, 55 Mary Lunzer, 55

25:50 29:30 29:33 29:47 30:49 31:15 31:37 32:02 34:18 35:37

Women 60 - 64 82 168 175 199 207

Elaine Judd, 62 Melani Neubauer, 60 Sandra Lindblad, 64 Carol Howe-Veenstra, 61 Peggy Plath, 61

29:24 36:43 37:46 45:38 52:54

Women 65 - 69 167

Onnah Deuhs, 66

36:41

Women 70 - 74 115 176 191

Ju Kaltenhauser, 71 Bev Culshaw, 71 Mary Zack, 71

31:35 38:06 42:20

AT T H E R AC E S

CALENDAR

J A N U A R Y 1 7, 2 0 1 5

MARCH 21, 2015

• Frosty's Hustle 5K

• March Madness 5K

New Richmond Area Centre, WI Kyle Koll, 715-243-0843

• 5K Polar Challenge First Lutheran Church Bemidji, MN Lori Paris, 218-444-3541

• Arctic Shuffle for LEU 5K Run and 2.5 Mile Snowshoe Lake Elmo Park Reserve, MN Matt OHara, 651-303-3406

Monticello Community Center Walnut Bob Schneider, 612-720-8427

MARCH 22, 2015 • AHC Two Rivers 10-Mile Run, 3-Person Relay, 2-Mile Run/Walk 10 Mile and 2-Mile Two Rivers, WI Scott Jansky, 920-553-2504

F E B R U A R Y 7, 2 0 1 5

MARCH 28, 2015

• TC Kids Fieldhouse Fun Run

• MDRA 7 Mile

Fun Run Laps University of Minnesota Fieldhouse, MN Twin Cities In Motion, 651-289-7700

Hopkins, MN Sam Rush, 952 927-0983

APRIL 4, 2015 F E B RUA RY 14, 2 0 1 5 • All You Need Is Love 5K New Richmond Area Centre, WI Kyle Koll, 715-243-0843

• Valentine's Day TC 5K Lake Harriet Bandshell, MN Twin Cities In Motion, 651-289-7700

• MDRA/Ron Daws 25K Minnetonka, MN (Cross of Glory Church) Norm Champ, 612 822-6743

• Litchfield Lite 5K/10K Lake Ripley Elementary School, Lake Ripley, MN Rebecca Warpula, 612-720-8427

F E B RUA RY 2 1, 2 0 1 5 • ALAMN Stair Climb 683 steps U.S. Bank Plaza, MN Mary Anderson, 651-688-9143

F E B RUA RY 2 2 , 2 0 1 5 • Hypothermic Half Marathon Eden Prairie, MN Brandon Fox , 611-240-3534

MARCH 1, 2015 • Rivet Run/Walk/Snowshoe trail 5K Pattison State Park, Superior, Wisconsin Eve Graves, 218-355-0960

M A R C H 7, 2 0 1 5 • Leprechaun 5K 11500 Sherburne Ave, Becker, MN Jessica Huettl, 612-720-8427

MARCH 14, 2015 • Luck Of The Irish 5K New Richmond Family Fresh, WI Kyle Koll, 715-243-0843

• Everybody's Irish 5K Minneapolis, MN Keith Beitz, 612.720.8427

• Irish Scamper 5k Maple Lake, MN Ben Youngs, 763-295-8961

• MDRA 4 Mile Lake Johanna Schmidt Park , Arden Hills Rob Economy, 952-927-0983

JANUARY/FEBRUARY 2015

MEETING MINUTES Minutes of the Board of Directors Meeting - September 15, 2014 Members Present: Paul Arneberg, Kate Bomsta, Kristen Bruner, Norm Champ, Mike Iserman, Josh Jacobson, Kristin Johnson Whelpley, Mary Johnson, Dave Marek, Mike Nawrocki, Kevin Ross, Scott Welle Guest Present: Heidi Miler Members Absent: Nathan Campeau, Jim Delaplain, Eve Graves, Melissa Wieczorek Secretary’s Report: One correction to the minutes under new business is “This is Barb Leininger’s last year as editor of the MDRA Annual Calendar”. The correction was made and the minutes were approved. Treasurer’s Report: The treasurer’s report was presented. Income is favorable year to date on net income. Expenses have been greater than revenue this past month but we are in favorable condition. Oﬃce Manager’s Report: Membership: New Members Renewals Membership Total

2013 16 41 2,369

2014 10 37 (includes 11 two-year renewals) 2,250 (last month 2,269)

Publications: The September/October issue is underway and will be ready for the TCM expo. Web/Twitter/Facebook: Heidi updates daily with announcements about our programs, races and other fun facts.

COMMITTEE REPORTS Advocacy: MDRA along with Marathon Sports and TC Running are sponsoring a run safer clinic. The clinic is September 16th, 7 PM at ECC. Club Administration: Board elections are coming up. Let Heidi know if you would like to be a board member. Election will be on line and mail in forms will be available.

Programs: Thursday Tracks and Trails has been a positive program this summer. There are three weeks left of the MDRA Fall Marathon training program. Approximately half the class will be running TCM while many other races have and are being run by the rest of the class. Nathan Campeau will organize the MDRA Minneapolis Polar Bear Runs. The runs are on Saturdays alternating between Minneapolis and St. Paul. Promotions: There will be a promotions meeting at 6 PM before the next board meeting. Publications: September 30th is the deadline for races to be included in the annual. There is a link on the website for listing these events as well as announcements on facebook and twitter. Publications: There was a race committee meeting before the board meeting. City of Lakes had a slight increase in numbers. A lengthy discussion was held on how to increase participation in this race. One idea is to package the City of Lakes and Victory races together. The MDRA Grand Prix race schedule is close to being final. Trail Grand Prix only had 8 registered runners.

Minutes of the Board of Directors Meeting - October 13, 2014 Members Present: Mike Iserman, Kristin Johnson Whelpley, Dave Marek, Mike Nawrocki, Kevin Ross, Josh Jacobson, Nathan Campeau, Scott Welle, Paul Arneberg Guest Present: Heidi Miler Members Absent: Kate Bomsta, Kristen Bruner, Norm Champ, Jim Delaplain, Randy Fulton, Eve Graves, Mary Johnson, Melissa Wieczorek Secretary’s Report: Nathan Campeau moved to accept the minutes. Kevin Ross seconded. Treasurer’s Report: In September net income dropped by $11,000 compared to expected net income. The primary reason was City of Lakes revenue did not meet the budgeted revenue and expenses were also more than budgeted. Income is still favorable for the year on net income. With upcoming expenses, including publication of the annual, the board explored options to reduce expenses, including ordering fewer annuals. At the end of September the balance sheet stood at $15,335.14. Oﬃce Manager’s Report: Membership: New Members Renewals Membership Total

2013 18 40 2,362

2014 5 41 (includes 9 two-year renewals) 2,240 (prior month: 2,250)

At the Medtronic TCM Expo 115 new and renewing members joined MDRA. This is by far the most people that have signed up at an expo. MDRA is looking for a race director for the 2015 MDRA 15K. Interested parties can contact Heidi.

COMMITTEE REPORTS Advocacy: Nathan Campeau discussed two trail developments. He shared the Minneapolis Park Board’s trail extension plan for the east side of the Mississippi River from Boom Island to Broadway. Nathan learned that the plan included cement running trails. Nathan reached out to the park board to encourage asphalt or some such softer surface. Secondly, the plans to putting asphalt trails along the Bloomington Ferry Trails in place of soft trails that are presently there. The board discussed partnerships to create in the running community to advocate for keeping the soft trails in place. Club Administration: Elections for six board members will be in the November issue as well as President and Vice-President. People interested in running for a board position should contact Heidi in the MDRA office. Programs: The fall training program went well and was a success. The Polar Bear Runs will start at 8 a.m. beginning at the Calhoun Executive Center on Saturday October 25. Nathan Campeau will facilitate the Minneapolis runs. The position to facilitate the St. Paul runs at St. Thomas is presently open. All runs are free, unsupported, and open to all runners. Gloria Jansen and Rochelle Christensen will be coaching the Spring Marathon Training Program beginning in March. Promotions: The promotions committee met before the board meeting and discussed the reasons why the TCM expo was a record setting event for MDRA in terms of signing up renewing and new members. The committee discussed ways to replicate this with future event specials. Starting in November, anyone who renews or joins as a new member, by the end of the month will be eligible for a drawing at the end of the month. There would be two separate drawings: one for renewing members and one for new members. The committee and board also discussed how to update MDRA’s online and social media presence. Member profiles and instructional videos could be added to the MDRA website.

Special MDRA pricing at LuLu.com

Race: The Race Committee will decide the MDRA Volunteer of the Year and this person will be recognized at the Annual Party in January.. New Business: The board will nominate and vote on the Distinguished Service Award recipient at the November meeting.

JANUARY/FEBRUARY 2015

AT T H E R AC E S

PHOTOS

Reindeer Run December 16 • Minneapolis PHOTOS BY WAYNE KRYDUBA

JANUARY/FEBRUARY 2015