RunMinnesota March / April 2015 by Run Minnesota

MARCH/APRIL 2015

THIS ISSUE Contributors President’s Letter Letters to the Editor Running Briefs News and Notes

Remembrances Greg Riebe

Member Spotlight Mark Deters

On The Run Running With Your Dog

1 2 3 4 5 6 8 Photo by Wayne Kryduba

Nutrition Building Your Nutritional Base

Race Stories

12 Shoe Review 20 Running Streak Update 29

F E AT U R E S

Boston Reprisal

Get to Know Al Halley

Race Results Race Calendar Running Insights Looking Back

Race Photos Valentine’s Day Run

30 32 37

The Runner: Steve Hoag

38 41

ON THE COVER Runners ﬁnish the Valentine’s Day TC 5K. Photo courtesy of Twin Cities in Motion.

CONTRIBUTORS STEVEN ADORN Steven Adorn is a family practice physician who lives, works and runs in Hudson, Wisconsin. He has run three Boston Marathons. Unfortunately, over his 34 years of running, he has had many of the same injuries that he treats.

DENNY DANIELS Denny has four children, two stepchildren, four grandchildren and four step-grandchildren. Running for more than 35 years, he’s completed three marathons as well as the first Aquatennial Triathlon. At 75 years old, he also plays volleyball and bocce ball. He has written many short stories and poems and is currently in the process of writing the story of his life, and ancestry, for his family.

STEVE DEBOER Steve DeBoer moved to Minnesota at the age of six months and began running shortly thereafter. Since July 20, 1970, Steve has run every day, which gives him the third longest running streak in the United States and the longest east of the Rockies. Steve moved to southern Minnesota in 1987, allowing him to get in a few more shirtless runs each year. In his spare time, he works as a registered dietitian at the Mayo Clinic.

ANN NOSER Ann M. Noser began running in high school, but hated it. To be quite honest, she called it, “hell in a bucket.” It wasn’t until college that she came to depend on it for relaxation and sanitypromotion. She now runs mostly trails in Rochester, Minnesota, and also works as a veterinarian and writes in her “spare” time. Her first book, How to Date Dead Guys, was released July 2014.

PATRICK O’REGAN Patrick 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.

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 women’s track and cross country, Farrah currently maintains a competitive running regimen and enjoys helping others achieve their health, wellness and performance goals.

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

MARCH/APRIL 2015

CREDITS

FROM THE PRESIDENT

Editor: Heidi Keller Miler

NORM CHAMP

Senior Editor: Mark C. Syring

Greetings Runners, Art Director: Jason Lehmkuhle

Advertising Coordinator/Sales: Heidi Keller Miler

Photographer: Wayne Kryduba

Results: Jack Moran

MDRA Officers: Norm Champ, President Dave Marek, Vice President Mary Johnson, Secretary Josh Jacobson, Treasurer MDRA Board Members: Paul Arneberg, Sheila Becker, Kristen Bruner, Nathan Campeau, Rochelle Christensen, Randy Fulton, Amber Garry, Jenny Harrington, Kristin Johnson Whelpley, Craig Moscetti, Kevin Ross, Scott Welle

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

It’s funny to write these letters and then see them published six weeks later. Funny, like the November Letter when I retold the weatherman’s forecast for a warmer November, only to be confronted by a much colder November than anticipated. Thanks to my loyal dozen readers who didn’t call me out on that. I pen this communication a week after our annual meeting, where I was very pleased to meet so many members, and even six (I counted), who said they were part of my loyal dozen readers. I think the meeting was very successful, and I hope all in attendance agree. Great (as usual) turn out, many prizes, Grand Prix Awards and the true honor of having the MDRA founder, Pat Lanin, giving out the Distinguished Service Award named for him. Pat was tickled to hand out an award named for him, especially since he wasn’t (as he said numerous times), “Dead, yet.” This year’s winner, Carrie Tollefson, was on duty announcing the Houston Marathon, but we were joined by her parents, John and Ginger. John has been a long time member, even though (as he told us) he was so far west (Dawson) that he never physically connected much with MDRA events. But receiving the magazine and knowing he was part of the Minnesota running community made him feel connected and good. I also recall a letter MDRA received last year from an MDRA member in North Carolina. Still is an MDRA member, because of the past and the future of Minnesota running. As an organization we can’t be all things to all runners, but we try every day. And for an organization ran by 99 percent volunteers, I think MDRA does a great job at what we do. We are on the verge of another high season of running and races, with numerous opportunities for members to get out for our sponsored races: the Grand Prix, the Trail Grand Prix and the Spring Race Series sponsored by Running Ventures. I urge anyone who can to try out as many MDRA races as they can this spring! I think you’ll find each presents a great training event and that each is very unique.

MARCH/APRIL 2015

I can’t promise warmer weather than 2014 for the first MDRA race at Lake Johanna, but coming out to see my goofy hat is worth the entry fee (it’s free to members). The MDRA 7 mile has those “challenging” hills, followed the very next week by Ron Daws 25K, where you get to run the hills twice! Daws is the only certified 25K in the state, and will feature chip timing (donated by Jack Moran). Just when you think road races are getting boring, we throw you onto the Fred Kurz 10 Mile, run mostly on gravel, and with a unique timing system. Front pack runners start last. Back pack first. Theory is all finish at the same time! After that experience, you can try a real trail run by joining the Mudball 4 Mile. Warning: parking there is always at a premium, but the event is very family friendly and also starts the Trail Grand Prix. Whew! I haven’t mentioned the individual Grand Prix races, Polar Bear Runs, our Marathon Training program nor all the other opportunities sponsored by your association. All this for $25.00? No wonder we were named the Star Tributes best Buy. Enjoy Every Run!

Norm Champ

Norm Champ President, MDRA Board of Directors

FROM YOU Dear Editor, We were intrigued by the idea of a random run in the latest issue of RunMinnesota. Intrigued because we have an awesome running club in Cottage Grove, Minnesota, called Cottage Grove Random Runners and intrigued by the math (I am a math teacher!). So, today we tried it. We started out and the first change was to turn around and go back! We ended up running up and down more hills than we had intended. All of our concentration was on the next intersection and doing the math so the distance flew by. We have a facebook group called Cottage Grove Random Runners if anyone is interested in joining us!

Carol DeBlieck Ann Davis Angel Glass

Dear Editor, I want to alert you to an inaccurate “shout out” ” in the recent Year In Review issue of the RunMinnesota magazine. On page 15, the magazine states that St. Olaf Coach Chris Daymont was inducted into the U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) NCAA Division III Hall of Fame. This is “partially” true, however, while athletes are inducted into Division I, II or III, depending upon their college/university division, coaches are all inducted into one Hall of Fame. This year (December 2014) there were three Division I coaches, one Division II coach and two Division III coaches inducted into the same Hall of Fame without divisional distinction. This may be due to the fact that many of the 190+ coaches who are in the Hall of Fame have coached at different levels during their careers. One other note that may be of interest to you is that of the 190+ coaches in this Hall of Fame, only 11 are women.

Let us know what you think. Contact Heidi at runminnesota@gmail.com.

Thank You,

Dick Daymont MDRA member

Dear MDRA, Thanks so much for the gift certificate. MDRA is a great organization that contributes to the success of all runners, from novice to elite. I enjoy Grand Prix races for its dedicated runners and variety of distances. Grand Prix keeps me motivated through the running season. Thanks again for the gift certificate.

Patrick Ryan Ed. note: Patrick won a gift certificate for completing all 13 of the 2014 MDRA Grand Prix races.

MARCH/APRIL 2015

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track MDRA Spring Races Now is the time to take advantage of one of your best MDRA membership benefits with free and low cost spring races.

Free for MDRA members: MDRA Mudball 4 Mile – April 19

Discounts for MDRA members:

MDRA Mudball 4 Mile

MDRA Spring Series Sponsored by RunningVentures MDRA is once again partnering with Running Ventures in the traditional series of spring races that are challenging events to get you in summer race shape. It is only $10.00 to enter. The series is unique as each participant earns points against their own age group. Prize money is awarded to the

Ron Daws 25K – April 4 $5.00 for MDRA members (pre-registered), $15.00 for non-members, $20.00 race day for all. Fred Kurz 10 Mile – April 11 $10.00 for MDRA members (preregistered), $20.00 for non-members, $30.00 race day for all. MDRA Mississippi 10 Miler – May 24 $10.00 for MDRA members (preregistered), $15.00 for non-members, $20.00 race day for all. A huge thank you again to the Linden Hills Great Harvest Bread Company for sponsoring the MDRA Spring races. Runners are treated to post race cookies and race rolls from Great Harvest following each of these races.

top five runners based on point totals at the end of the series. The top runner wins $100.00, while the fifth place runner earns $10.00. Runners are responsible for their own entry fees, although three of the races in the series are free for MDRA members. Please see the MDRA or Running Ventures (www.runningventures.com) websites for series details.

Series Races: Fred Kurz 10 Mile – April 11, 2015 Mudball 4 Mile – April 19, 2015 Mississippi 10 Mile – May 24, 2015

MDRA Trail Grand Prix Series returns for a second year Fashioned after the very popular MDRA Road Grand Prix, we hope to build this into a strong competitive fun series unique to trail running. With more time to prepare for the second year of the MDRA Trail Grand Prix Series, there are now nine races from which to choose. A wide variety

of distances, covered from the four mile all the way up the 25K. There is something for everyone. Runners compete for yearend awards by winning their age group. The cost to participate is $10.00. Race entry fees are separate and the responsibility of the runner. Complete information and list of races can be found at www.runmdra.org.

MDRA Board of Director Elections Thank you to our outgoing former President, Michael Iserman, and board members, Kate Bomsta, Jim Delaplain, Michael Nawrocki, Eve Stein and Melissa Wieczorek for their service on the MDRA Board of Directors. The MDRA board members are volunteers who serve the Minnesota running community by volunteering in many ways. Just a few efforts they have been involved in our support of races by volunteering or directing, writing for RunMinnesota, coaching or leading group runs and brainstorming to make our programs and races better. Newly elected board members Sheila Becker, Rochelle Christensen, Amber Garry, Jenny Harrington and Craig Moscetti are starting two year terms with the February meeting. They join returning members to the board: President, Norm Champ, Vice-President, Dave Marek, Secretary, Mary Johnson and Treasurer, Josh Jacobson, along with board members Paul Arneberg, Kristen Bruner, Nathan Campeau, Randy Fulton, Kristin Johnson-Whelpley, Kevin Ross and Scott Welle.

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

MARCH/APRIL 2015

REMEMBRANCES BY JOHN CARRITHERS AND THE INAPPROPRIATES

Greg Riebe 1969-2015

Greg Riebe, a beloved member of MDRA, passed away on January 23, 2015, while playing pond hockey. A game he loved. Greg joined MDRA in the summer of 2009, when I first met him, as part of the fall marathon training class in preparation for the Twin Cities Marathon. That fall, Greg ran a 3:08 marathon and made many friends along the way. Over the years, as my friendship with Greg grew and transcended beyond running, it was clear Greg had a passion and love for everything he did. Greg was a son, brother, father and husband who had an infectious smile and laugh that brightened the day for everyone who came across his path. Greg had an abundance of empathy and an uncanny ability to always be present in the moment. When you were with Greg, you were his focus, and he always found a way to relate to you and your situation. He always made you feel like you were his best friend. To illustrate Greg’s unending spirit, I would like to share some fond memories of Greg. Greg was a philosophical man and went “all-in” with everything he did. Greg loved and had a passion for trail running, which also brought out the kid in Greg. A few years ago, when completing a trail run, while many of us were tiptoeing around the mud and puddles, Greg was the one to charge right through the puddle, yelling “in the moment” and charging onward. If you wanted to keep up with Greg, you better move. He would jump in the puddle to splash the person next to him. Pretty soon, none of us were avoiding the puddles, and we were all charging through them and trying to splash each other. This made those long training runs more fun. In the fall of 2013, Greg completed his final marathon: Moose Mountain. During our summer training runs, I could tell Greg was in phenomenal shape, as he loved to make me hurt at the end of every run and then say I went out too fast. About two weeks prior to the marathon, Greg stepped in a hole (karma, my friend) and sprained his ankle, which swelled like a softball. This did not deter nor stop Greg. Somehow through grit, desire, commitment and stubbornness, Greg made it across all the rocks, roots and hills of the Superior Hiking Trail to finish Moose Mountain, all with a smile on his face.

Greg enjoyed telling a good joke and ribbing you during any run. Greg even had an ability to go below the belt with his jokes and was a founding member of the “Inappropriate Saturday” running group. As with any good comedian, his timing for the punch line was impeccable. During one of our many laps around the Chain of Lakes, Greg noticed a group of women, fast approaching us from the opposite direction. As soon as they were right alongside our group, Greg yelled to me, “How are you doing with your ‘disease.’” This left everyone laughing and gasping for air, which was followed by a sudden increase in pace, set by Greg. A gentleman in all that he did, this was even evident when he was playing pond hockey on that unfortunate day. A guy who played against Greg that day referred to Greg as the “gentlemen hockey player,” because he was competitive, yet somehow conscientious on the ice. He explained that some of the other guys would jam you with the stick or play outside the lines. Greg didn’t do this and was instead supportive and even gracious. Above all else, Greg was a loving and devoted family man whose love for his family, wife and kids was unwavering and beyond comparison. Greg had an unparalleled joy and devotion for his two kids. I still remember each run when Greg mentioned they were expecting each of their two children, and how excited he was and the joy he had as a father. Greg would light up talking about his family, which he did often, as he was proud to be a son, brother, father and husband. The unfortunate ending of that hockey game rocked many of our lives and gave us all a reminder to appreciate all the fortunes and friendships we have, each and every day. I encourage each of you to run through the mud, enjoy good beer, as Greg did, and hug your loved ones a little tighter each day. Greg, I love you and you are deeply missed…Phoenix on the Rise!

MARCH/APRIL 2015

MEMBER SPOTLIGHT BY KEVIN ROSS

MARK DETERS

This month’s featured member is perennial marathon training class participant, Mark Deters. In 2015, at 61 years of age, Mark will celebrate 20 years of running with MDRA. For those of us who have trained with him, he may be best known for his sage marathon advice and his quotes during a run. Here are just a few examples: “Oh I felt so bad. I thought I was going to die. Then after a while, I was afraid I wouldn’t.” “Run on cement, you’ll repent. Run on tar, you won’t go far. Run on dirt, you won’t get hurt. Run on grass, you’ll save your…knees.” “It’s not the heat. It’s the stupidity.” He has also qualified for the Boston Marathon six times and ran it three of those times. Congratulations Mark. Here’s hoping you have another 20 years of running with MDRA.

What is your favorite quote? Paraphrasing George Sheehan, runner, philosopher and doctor: “Runners may not live longer, just healthier.” What are your interests outside of running? I enjoy gardening, yard work, travel and Saints baseball.

When did you start running and why? I started running in 1995. I think it was a midlife thing. I had in the back of my mind I always wanted to do a marathon, but was never serious in my youth. What is your motivation for running? Staying in shape and meeting friends, new and old, are my motivation. What do you consider to be your favorite race/distance? The Ron Daws 25K and the City of Lakes are my favorite races. The marathon is my favorite distance, due to the challenges it brings. But the half marathon is a close second. What is your best memory from a race? Hitchhiking to the starting line of Grandma’s Marathon 15 minutes before the start of the race due to forgetting my bib at the hotel (prechip days). I got to the start with four minutes off the clock and saw my wife standing there with my bib. What is your shoe of choice? Saucony Ride

MARCH/APRIL 2015

What is your next race and what is your goal for the race? The Securian Winter Carnival Half Marathon in less than two hours. Why would you recommend MDRA to a friend? For the camaraderie and support, especially in marathon training, hill repeats, speed and long runs. If you’d like to be featured in our Member Spotlight, contact Heidi at runminnesota@gmail.com

ON THE RUN

Running With Your Dog BY ANN NOSER

Do you remember when the 100 pound Labrador Retriever named Boogie crashed a half marathon in Indiana and ﬁnished in 2 hours, 15 minutes? Boogie won a medal for his excellent sportsmanship, but then reportedly died 10 days afterwards from a heart attack. Despite the sad ending to that story, I’d like to share my tips for running with dogs. My experience as a veterinarian, and the proud owner of the most awesome running dog ever, Daphne, should come in handy.

When to Start If you have a puppy, you’ll discover that opinions vary widely on what is a good age to start. Most experts agree that puppies shouldn’t run until at least six to eight months of age to avoid damaging their developing joints. This is an excellent time to develop proper leash habits while walking, and participate in obedience classes. I started walking with my dog, Daphne, when she was two months old, so she was very used to her leash when we transitioned to running. When she was one year old, we began with a run/walk of a mile, and then increased mileage slowly to avoid injury.

MARCH/APRIL 2015

The Biggest Loser For an adult dog, take an honest look at their waistline. If your dog more resembles the contestants on The Biggest Loser television show than an athlete, the running should wait until they are more fit. Carrying around extra pounds puts added pressure on the joints, increasing the risk of injury. The extra weight also makes it more difficult to breathe, increasing the risk of overheating. Work on weight loss first, by decreasing the amount fed, and slowly increasing the lengths of your walks before attempting to run. All these steps take time, but your dog will be happier and healthier because of it. Plus, you’ll enjoy the extra bonding time exercising with your pet.

Overheating and Temperature Extremes Dogs can’t sweat like we do. They lose excess heat through panting. These lovely fall days are pretty safe, temperature-wise; but use common sense and monitor your dog. Sometimes the afternoon temperatures get hotter than you expect. I use something I call the “tongue-o-meter.” If my dog’s tongue hangs out a few inches further than usual, it’s time to turn around and head home. Breeds with shorter noses, Bulldogs being the prime example, are more prone to overheating. So are older dogs and those carrying around extra weight. Not every dog breed, shape or size is meant to run with you. Some might be better walking than running partners.

However, I’ve met a musclebound, marathon-trained Yorkie mix that might disagree with that statement. Perhaps nothing is impossible. Just be wise about your choices when training, and ask your veterinarian for advice. Here in Minnesota, winter is long, cold and dark. Wear reflective gear (for example, a reflective outer layer on you and a reflective leash for your dog) to increase visibility. Many people ask the question, when is it too cold to exercise outside with a dog? Again, use common sense and observation. If your dog holds up its paws during a walk or run, it’s time to go home.

Avoiding Injury to Both You and Your Pet Runners are used to developing calluses and blisters on their feet. We wear shoes to protect ourselves. Dogs don’t. Check your dog’s feet after each run. During the hotter months, be careful on black tar bike paths, which I’ve seen burn the footpads on dogs. After winter runs, I wipe off Daphne’s feet with a soft towel to remove any road salt remnants. Running with your dog can cause you injury if you trip on the leash. There are decisions to be made before you start. Do you prefer your pet to run alongside or in front of you? I prefer in front, because the leash is out of the way of my stride. Decide what length of the leash works best for you. It may take a few attempts to determine what works best. I much prefer a leash that attaches around my waist. Runners can strain their shoulders or back by holding a jerking leash in their hands.

Wildlife Hazards Unless you live in Alaska, you are much more likely to get into trouble from bunnies or squirrels than you are bears. This is not because these small creatures will eat you alive. Instead, the danger lies in getting dragged off by your dog in wild pursuit of a little critter, or tripped as your dog dashes from side to side. I’ve become pretty adept at spotting wildlife before Daphne,

so I can brace myself, grab hold of the leash before she gives me the Heimlich maneuver and verbally correct her wayward ways. While we are busy discussing non-dog animals, remember to first check the rules about running with your dog on a park trail before barging ahead. If you’re not sure, it’s always best to avoid horse trails, because spooking a horse with your dog is not a good idea.

Avoiding Stomach Upset To avoid vomiting or diarrhea, wait at least an hour after a meal before running with Fido. Two hours is even better. Some dogs will get softer stools the longer they run, but that doesn’t necessarily mean there is a problem. If their stools are normal at other times, this is just exercise-induced.

Speaking of Number Two and Other Niceties Be considerate. Bring along poop bags. Don’t hog the road. Move over and keep control of your dog when passing others. Consider bringing water along for both you and your running partner. The park we frequent has a spring flowing during the warmer months. We stop there about every half hour to get Daphne a drink. Other times I’ve brought water and a bowl in my car.

Run Well With Others Before Daphne and I found human-dog running partners, she maxed out at four miles, tops. Not because she was out of shape. Oh, no. She was in better shape than I was. She was just plain bored. I wasn’t very good company, apparently. But now with her friend running beside her, Daphne’s a changed dog. She couldn’t be more excited to run. The whole experience has been wonderful for her. She’s become a social butterfly, and has gotten very friendly with all the other dogs when we are out. I’m delighted to have my dog run with me. She loves it, too. Her fuzzy little face lights up whenever I put on my running shoes. And off we go. Hope to see you out there, too.

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MARCH/APRIL 2015

NUTRITION

FUEL Quality Carbohydrates

Most runners understand the general principles of healthy eating: whole grains, lean meats, vegetables galore and plenty of water. However, many do not understand why they are being advised such. What do these foods actually do? Just as we train with purpose, your foods should serve a purpose as well. Make your plate work for you. Think of eating to FUEL, BUILD, PREVENT and PROTECT.

1. Fuel

PROTECT

PREVENT

Healthy Fats

Vegetables and Fruits

Build Lean Proteins

Building Your Nutrition Base BY FARRAH STEWART, MS, RD, CSSD, LDN Just as we aim to build a solid base of mileage and consistency prior to ramping up the intensity with performance-speciﬁc training, we must do the same with our nutrition habits and set a solid, healthy foundation to build on performance-enhancing speciﬁcs during our peak months.

MARCH/APRIL 2015

If you tried to drive your car out of the garage on an empty tank of gas, how far would it go? Not very. To keep your brain, heart, mind and body going strong and energized all day long, carbohydrates are necessity; they are the primary fuel source for our brains, muscles and body. However, not all carbs are created equal. While refined, sugary and processed carbs will not only lead to issues with weight management, fluid retention and energy fluctuations, quality carbohydrates will serve as the premium, high-octane fuel our bodies need. Opt for fuel sources that are “whole” and plentiful in nature, such as whole grains, starchy vegetables and fruits. Examples: Whole grain breads (wheat, rye, oat, barley), oatmeal, quinoa, brown rice, whole grain pasta, whole grain cereals, fruit, starchy vegetables (potatoes, corn, beans/legumes) Note: When choosing your “FUEL,” aim for at least three grams or more of fiber per serving. This usually means the item is of good quality.

2. Build Proteins are not just the builders for your muscles, but for your cellular proteins that combat disease, infection and inflammation as well. From functioning as your oxygen-carriers, to antibodies (infection fighters), to enzymes that carry out a plethora of metabolic reactions, proteins serve major

roles in shuttling vital nutrients to where they need to be. In order to stay robust and endured, lean choices of “build” daily are a must. Examples: Fat-free Greek yogurt, fat-free/reduced fat milk, low-fat cheese, eggs, fish, skinless chicken and turkey breast, beef sirloin and pork tenderloins Note: When choosing your “BUILD,” the less legs the better (now that we are all thinking of centipedes). Eggs, fat-free dairy, fish and poultry have less of the performance-degrading saturated fat than their four-legged counterparts.

3. Prevent Want to prevent illness, injury, infection and disease? Vegetables provide potent antioxidants to ward off performance-degrading free radicals and keep you feeling young and energized all day. Upgrade your health, wellbeing and running by stocking up on these nutritional powerhouses. Examples: Baby carrots dipped in hummus for a snack, side salad with lunch, steamed mixed vegeta-

bles with dinner, chopped peppers and onions added to pasta dishes, grilled vegetables skewers Note: Go light on the dressings, dips and sauces in prepping your veggies.

Putting It All Together

4. Protect

Breakfast: Fuel + Build + Prevent + Protect: One cup whole grain cereal + skim or 1% milk + fruit + one teaspoon nuts/seeds

Protect your body against inflammation and intracellular aging with fats that give back (those mono- and poly- unsaturated fats found insalmon, tuna, avocado, canola oil, olive oil, nuts and seeds). Not only do they reduce inflammation and increase mental acuity, but they promote balanced hormonal health as well. Examples: Sautéed vegetables in one tablespoon olive oil for dinner, tuna fish sandwich for lunch, grilled salmon for dinner, salads and pasta dishes sprinkled with chopped nuts/seeds Note: They may be healthy, but they do come packed with calories. So be sure to watch portions (just one thumb size is a serving) so as to maintain optimal weight.

The following is one example of a day’s intake, purposed to FUEL, BUILD, PREVENT and PROTECT.

SAMPLE DAY (2100 to 2300 calories)

Midmorning snack: Fuel + Build + Prevent: One cup fat-free Greek yogurt with fruit Lunch: Fuel + Build + Prevent+ Protect: Sandwich with two slices whole grain bread + lean turkey breast + lettuce and tomato + fruit + snack pack almonds Afternoon Snack: Fuel + Build + Protect: Nature Valley Protein granola bar Dinner: Fuel + Build + Prevent: One small baked sweet potato, 4 to 6 ounces grilled chicken breast, 2 to 3 grilled vegetable skewers (tomato, peppers, onions, mushrooms) Bedtime Snack: Build + Prevent + Protect: Baby carrots + hummus dip

Looking to build a solid foundation for the new year? For an individualized nutrition plan and/or training program, call Mayo Clinic Sports Medicine Center today. Minneapolis: 612-313-0520 / Rochester: 507-266-9100

RECIPE

Flaxseed Fortiﬁed Muﬃns Ingredients: Nonstick cooking spray 1 3/4 cups all-purpose flour (spooned and leveled) 1/2 cup ground flaxseed 1 cup sweetener (Splenda®, Stevia® or Monk Fruit Extract®) 1 1/2 cups coarsely grated zucchini (from 1 large zucchini) 1 mashed ripe banana (from 1 large banana) 3/4 cup skim (fat-free) milk 1 large egg, lightly beaten 2 teaspoons baking soda 1 teaspoon baking powder 1/2 teaspoon coarse salt 1 teaspoon ground cinnamon 1 teaspoon pure vanilla extract

Instructions: 1) Preheat oven 350 degrees. Lightly coat 12 standard muffin cups with cooking spray. In a large bowl, whisk together flour, flaxseed, sweetener, baking soda, baking powder, salt and cinnamon. Add zucchini and banana and stir to combine. In a small bowl, whisk together milk, egg and vanilla. Add milk mixture to flour mixture and stir until combined (do not overmix). (2) Divide batter among muffin cups. Bake until a toothpick inserted in center comes out clean, 20 to 25 minutes. Let muffins cool completely in pan on a wire rack, about 30 minutes. Nutrition Information for one muffin 117 calories: 4g Omega-3 Fats; 15g Carbs; 4g Fiber; 5g Protein

MARCH/APRIL 2015

RACE STORIES

Marcio Jose Bastos Silva / Shutterstock.com

A Boston Reprisal My mission to return post-bombing BY STEVEN ADORN

hen I was a kid growing up near Boston, we celebrated Patriot’s Day. Schools and government institutions closed for this local holiday in remembrance of the Revolutionary War battles at Lexington and Concord of April 1775. On a whim as a young teen, I once joined the crowds going into Boston on Patriot’s Day to see the Boston Marathon. My recollections of the race are vague, but I do remember the large noisy crowd of people there at the finish line to watch the race. About eight years later and after completing college, I became a consistent runner. After 30 years of running, I finally signed up for the 2010 Boston Marathon. At that time, I did not recall that it was run on Patriot‘s Day. I had been living in the Midwest too long to remember. On top of that, I never considered myself to be very patriotic except for putting up an American flag on the Fourth of July. After a successful 2010 Boston Marathon, I wanted to run it again. But in 2011, the registration was filled in less than a day and I missed out. To obtain a new qualifying time, I ran the 2012 Minneapolis Marathon. It was a warm qualifying race, and I ended up staying the night in the hospital for seriously low sodium. Despite being a physician and having run for many years, I still make mistakes. But, I was now able to register for the 2013 Boston race. I had a great race at the 2013 Boston Marathon. It was my second fastest, and everything went well. I

had no cramping like I had in the Minneapolis Marathon, and the usual pain of the race was tolerable. As I headed down the finish chute and received my medal, I did something that I never did before after a race. I cried. I was ecstatic with a fun successful marathon after all those miles of cold weather training. I even had leftover energy to drive myself back to my parents’ house.The bombings came 90 minutes after I had finished the marathon. After returning to my parents’ home, we received a phone call telling us that there was a bombing. I stayed glued to the television watching the same video of a bomb near the finish line exploding over and over. People were killed and maimed for life. I felt angry, helpless and guilty. If only I were at the finish line, I could have helped the injured. How could someone cause such evil devastation? I bought my Boston Strong tshirt and vowed to run Boston the next year in 2014. I had qualified again, and now after the incident felt obligated to run it. I wanted to prove to myself that I was not afraid and that nobody can take the race from runners or from the Boston people. The Boston Marathon had been an institution of America for 117 years. We all own it. I was no longer running for myself. The training was serious and tough. If I took a day off, I felt guilty. Despite the long cold outdoor runs, I felt like I had to do them, because I had mission to complete. I was going to finish the 2014 Boston Marathon. The race directors understood the unfulfilled feelings of those

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who had to stop racing just short of the finish line after the bombs exploded. About 5,000 of these runners were included automatically in the 2014 race. Many runners who were faster qualifiers than I was had signed up. For the first time my starting position was pushed back to the second wave. Over 35,000 runners signed up to run a very special 2014 Boston Marathon. Boston must have the loudest and most invested race course fans. They will often pick out a runner and cheer them on. Some even have signs that tell the current score of the Red Sox game. About halfway through the race, I heard a sideline fan say, “Meb won.” Nearby runners did not seem to hear the news, so I repeated it. Then the word spread from runner to runner. I still get goose bumps when I think about it. An American, Meb Keflezighi, had won the Boston Marathon. The last time that a U.S. citizen won was in 1983, 31 years before. Meb led the challenge to take back the race. He and all of the fans that turned out to watch were not afraid. The weather was warmer than the previous Boston Marathon making it a grueling race. After the initial down hills at the beginning of the race, my “quads” were sore. The Newton hills, including Heartbreak Hill, loom strategically placed near the 20 mile mark. However, the last five miles were the toughest for me. My leg muscles felt like stone. Along this last five

miles, somehow the fantastic fans know that encouragement is needed and yell the loudest. Turning left onto Boylston Street, the course becomes wide and large crowds line both sides of the street. This is the finish where the two bombs were placed. Here, I was conscious of the possibility of a copycat bomber, but I was happy to be there despite the threat. As Meb Keflezighi ran past the two bombing sites, he made the sign of the cross out of respect for those who were killed and injured. This is an amazing act since he had a runner tailing him and who finished only 11 seconds behind. I just saw rows of undaunted fans. Right after I crossed the finish line, a fellow runner came up from behind me and put his arm around my shoulder. A total stranger was making a gesture of comradery. We may have run as individuals, but we all had the same purpose. In 2013, I cried when I received my race medal. After the 2014 Boston Marathon, I had no tears. This race was more serious than fun. Running it was a duty that I had to do, or I would have felt empty. A patriot responds and shows what he stands for. In Lexington, colonials stood up for their freedom. A few miles away in Boston, and hundreds of years later, thousands of runners raced to take back their Boston Marathon.

PROFILE

The Runner: Steve Hoag BY PAT O’REGAN

“When I raced Steve Hoag at the 1975 Boston Marathon (40 years ago this April), I didn't know him. Over the years ahead though I realized he was one of the ﬁne distance athletes to come out of Minnesota, like Bjorklund, Steve Plasencia and Dick Beardsley. I’m glad to see Steve is being Saluted by RunMinnesota; he deserves the recognition, and hopefully young Minnesotan crosscountry and track athletes will say... I’ll aim high like Steve did....” – Bill Rodgers

Steve Hoag (right) with Ron Daws in Theodore Wirth Park, 1976

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teve grew up in Anoka, Minnesota. His dad taught and coached the basketball team at Anoka Junior High. “We didn’t have a lot of money,” Steve recalled. “But we had a lot of fun.” The family (his older brother, Jeff, was a runner) was very active. On weekends, Steve’s dad would open the gym, and they would play basketball for hours. One can almost see the skinny, little kid skittering up and down the court, tirelessly. In grade school, Steve was spurred on to run by watching Jeff’s high school cross country races. By junior high, he was winning a lot. The high school coach, Lyle McLaughlin, took notice. He also noticed, not incidentally, that Steve had a very slow pulse, and suggested distance running as a sport he might like. They put him into a high school distance race. He kept up with the pack. In his first (sophomore) year of high school, Steve was on the cross country and track teams. Straightaway, he was a top five runner and would run a 4:50 mile that school year. He set his sights, first, on the school record of 4:42. As a junior, he ran 4:33. “That’s nothing now,” Steve said. “But then, it was pretty good, and it was run on a slow, cinder track.” His next goal was to run under 4:30. As a senior, he placed sixth in the State Cross Country meet and ran the mile in 4:24. “That wasn’t very fast, but you have to remember, it was at the time, and we didn’t train like they do today.” His third goal was to get under 4:20. Steve never ran in the State Championship Track and Field meet. As a junior, competing in a tough region, where two runners were under 4:30, he missed being one of the two qualifiers. As a senior, he was a strong favorite to make it, having run 4:25 indoors and beaten every competitor. The regional meet was at Memorial Stadium on the University campus. He led with 220 to go. Then, inexplicably, as the pace was not particularly fast, two guys

sailed past him, and he could not respond. There is a mystery about running. The body seems to have its own ideas. “I was devastated,” Steve said. “Looking back, I think I had trained so hard, running through the summer before (40 to 50 miles a week), that I just got stale.” His mileage is not eye-catching by today’s standards. But that may have been a good thing. “I might have burned out,” he said. “Sometimes, people who run a lot in high school later burn out, get hurt or lose interest.” Perhaps, more importantly than not competing in the State, Steve ran a three mile race in his senior year around Lake Nokomis, covering the distance in 15:50 and beating runners who had been able to beat him at two miles. More importantly, because Roy Griak, the coach of the University cross country and track teams, was in attendance. He introduced himself. As Steve recalled, he was very cordial and friendly. But Steve had been recruited hard by Coach Tracy of St. Cloud State. Following his senior year, he moved there, got a job and trained through the summer. St. Cloud State, at that time, featured the premier runner and future Olympian, Van Nelson. Right away, the two geniuses of running collided, developing an edgy, competitive relationship. “I wasn’t in his league,” Steve said, “but close enough. I should be flattered if he thought enough of me to worry about me.” I am reminded of Van Gogh and Gauguin or Melville and Hawthorne. Missing home, anyway, Steve returned to the Cities and called Coach Griak. The University had won the Big Ten Cross Country Championship the previous year (1964). “I almost thought I wasn’t good enough to run with these guys,” Steve said. The captains, Tom Heinonen and Mike Elwell (later killed in Vietnam), got in touch. “It was fun to run around the lakes with guys I idolized,” Steve recalled. Freshmen in those years could train with the team, but not run in

“You should try the marathon,” Ron said to Steve one day. “You’d be good at it. You run with the smooth, eﬃcient stride of a marathoner.”...“‘Yeah, sure,’ I said, not thinking much of it,” Steve recalled. “But then it got to me. The marathon mystique got into my head.”

Big Ten meets. Steve ran in invitational meets, having success right away, winning, for instance, a four mile cross country race at Carleton College. Coach Griak, of course, noticed. Steve, for his part, liked the coach a lot, enjoyed the workouts and had fun being on the team. That season, he would run the four mile in 21:19, the two mile in 9:29 and the three mile in 15:04. Later that year, on the track, he ran the two mile in 9:14 and the three mile in 14:28. As a sophomore, Steve was off and running in Big Ten competition. He and Tom Heinonen would finish first and second in dual meets (Tom first). In the Big Ten Cross Country Championship, Steve was first on the team and ninth overall. But he would miss the NCAA Championship due to sickness. His progress was steady. “Coach Griak inspired us to run our best,” Steve recalled. “He was a great guy, and I was fortunate to have him as a coach.” In the Big Ten Indoors, he ran 9:05 in the two mile, finishing second. But running, like life, is all up and down. In the Big Ten Outdoors, Steve went out too hard on a hot day in Iowa City and collapsed unconscious in the last lap of the three mile. As a junior, Steve became the number one distance runner on the team (Tom Heinonen had graduated.). Winning three times in cross country meets, setting two course records in the process, he finished third in the Big Ten meet on a team that finished second, and won the award for team MVP. Indoors, he was fourth in the Big Ten two mile, and outdoors, third in the three mile, where the team won the Big Ten champi-

onship. Then Steve hit the big time. Coach Griak moved him up to the 10K for the NCAA meet and had him running workouts of 12 by 880 at 2:15 pace with a lap jog between each repeat. He would finish third, behind Gerry Lindgren and Terry Harrison, earning All American honors. Lindgren, of course, is one of the greatest distance runners in U.S. history. “He was great, but he was flakey as hell,” Steve said. Later in Gerry’s career, for instance, looking back on what he had accomplished, Gerry claimed that he passed out just short of breaking two hours in the marathon in a practice run. The NCAA finish earned Steve a shot at the Trials for the Games of Mexico City (1968). He would need to finish in the top six in the 10K at a pre-Trials meet in L.A. He finished sixth. A trip to Lake Tahoe for a month of training and the Trials was his for the taking. He didn’t take it. “I could kick myself now,” he said. “I had heard bad things about altitude sickness…” (The Trials were held at Lake Tahoe to simulate the altitude of Mexico City.) “I had a girlfriend… You do dumb things when you’re young.” Jeff, his brother, sent him an angry letter. Steve was captain of the cross country team as a senior. Again, running with ferocious intensity, he collapsed unconscious near the finish of the Big Ten Championship. Even without him, the team finished second. In the NCAA Championship, he finished thirtyfourth, while the team finished fourth, the highest ever. He was MVP again. On the track, Steve doubled in

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the mile and two mile, typically, with an hour and a half between the races. He won the Big Ten Indoors two mile in 8:57, going out in 4:36 and coming in at 4:21, while throwing in a 61 second fifth quarter to light up the competition. He was fourth in the Big Ten Outdoors three mile race. “You can only run hard for so many years,” Steve said. “Then you lose the desire or the ability to run. Distance runners have a small window of opportunity to train and compete at the highest level.” Burned out on running, he “sowed a few wild oats,” running still, but not training hard. He had joined the Twin Cities Track Club (TCTC) while at the University of Minnesota, and ran with them, enjoying the company of such running luminaries as Ron Daws, Pat Lanin, Garrett Tomczak, Chuck Burrows, Jim Lundberg and John Cramer. In particular, he ran with Daws, 10 years his senior, whom he had met right out of high school and with whom he had run on weekends while at the University. Even with Steve’s talent, an unfocused approach to running would not enable him to compete with the best. Two things brought him back into focus: (1) watching Frank Shorter win the Olympics at Munich in 1972. “Hey,” he

thought, “he’s winning the Olympics, and I was only a few seconds behind him in the NCAA Cross Country Championship.” (2) Ron Daws. “No question,” Steve would say, “I would not have run my best at Boston without Ron.” “You should try the marathon,” Ron said to Steve one day. “You’d be good at it. You run with the smooth, efficient stride of a marathoner.” Ron Daws ought to know. He had run in the marathon in the Mexico City Games. “‘Yeah, sure,’ I said, not thinking much of it,” Steve recalled. “But then it got to me. The marathon mystique got into my head.” He started to train harder. Later in 1971, with Garrett Tomczak, he ran his first marathon: the Paavo Nurmi Marathon in Hurley, Wisconsin. He finished in 2:36, about six minutes per mile. Daws was both training partner and coach. In training method, it was the Age of Lydiard, the great New Zealand coach, and Ron adapted his approach to their training. The goal was the Boston Marathon in April of 1973. Starting with long slow runs to build a base of endurance, they progressed to hills, tempo runs and long runs and finally added long repeats to the training. A lot of the workouts were run on River Road. Steve recalled, as if

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it were yesterday, the half mile and mile repeats there, passing under two bridges as they pushed hard uphill. A lot of quality races were necessary, also. A good hard workout was to run 10 mile repeats. Garrett, a fine runner, himself, would often run along, doing every other mile or partial miles in 4:50 to 5:00. Steve and Ron went to Boston together. The day was hot for running. “I had always wanted to break 2:30,” Steve said. He came in at 2:25. “That was good back then,” he said. “I was pleased with that.” Ron was some 10 minutes behind. Now, Steve really got the bug to run Boston. He and Ron trained with fierce intensity. “You don’t want to go there and feel that you haven’t trained enough,” Steve said. He ran the 1974 running of Boston in 2:16. Ron came in at 2:22. That race earned Steve an invitation to a premier marathon in Europe. “It was a great honor,” he said. “I was an official representative of the country.” Besides, in Czechoslovakia, the site of the marathon, he lived and ran with great runners, such as Ron Hill and Jack Foster. “I was like a kid in Heaven,” he said. It was an outand-back course. They flew out before a strong wind and paid the

price on the way back. Steve and Ron continued to train, focused now on Boston in 1975. They trained like mad. Harder than Steve had ever trained before. “At some point in the marathon,” Steve said, “usually at 18, 20 or 22 miles, your body runs out of glycogen. You bonk. At that point, if you are running hard, you are red-lining. You don’t know if you can make it. So, you approach the marathon cautiously, knowing what you are in for. “There have been only a few times in my life,” Steve said, “when I knew I could run a marathon well. The months leading up to Boston in 1975 was one of those times. When I woke up in the morning the day of that marathon, I just couldn’t wait to get on the starting line. I wanted to run the race. I knew that day would be magical.” The competitors, of course, were among the best distance runners in the world: Jerome Drayton, Ron Hill, Tom Fleming, Bill Rodgers, Tom Howard, Bernie Allen and Mario Quezas. There were six checkpoints, evenly spaced, along the course. Pacing himself perfectly, Steve moved up at each checkpoint. He was tenth at the first checkpoint, then eighth, then seventh, then third at the last checkpoint, and came in second, two minutes behind Rodgers, at 2:11:54. It was the fourth fastest Boston ever and the fifth fastest marathon ever run by an American. He had improved by almost five minutes in his personal best. Track and Field News would rank him fourth in the world in the marathon. Swamped with invitations to races, Steve ran too much. Soon, nagging injuries set in. He developed sciatica in his right leg. “You think you are invincible at 27,” he said. “But you are not.” But, he was still running well. After Boston, he ran a 10 mile race in under 50 minutes. In September, in his last good race, he ran the Springbank 12 mile (slightly

continued on page 36

RUNNING STREAKS

Minnesota Streak Runner Update January 2015 BY STEPHEN DEBOER

t has been 45 years (January 1970) since Bruce Mortenson became the first Minnesotan that we know of to start running daily for at least one year. Since then, 72 other residents have made it to the one year mark, though not all of them have registered their streaks with the U.S. Running Streak Association. Among them are Steve DeBoer, of Rochester, and Steve Gathje, of Minneapolis, who have the third and seventh longest active running streaks in the country. Minnesota continues to lead the nation in the percentage of residents who are, or have been, streak runners. A few have had to retire streaks, the most notable being Pete Gilman, at nine years and one month, who, after Bruce Mortenson, has the fastest marathon time among Minnesota streakers, and ran the 2008 Olympic trials. In the last seven months, the following individuals have been found streaking:

41. Matt Flynn* 48. Randy Wiinanen* 62. Dan Miller 63. Scott Nelsen 64. Leah Mackie* 65. Tom Pechman* 66. Jeff Allen* 67. Philip Bangert 68. Robin Lentine 69. Corinne Wright-MacLeod 70. Chris Myers 71. Augusta Kirk 72. Brian Daniels* 58. Jennifer Meyer

unknown Iron Forest Lake Mankato Oakdale St. Anthony Wyoming Centerville Plymouth Minneapolis Chanhassen Savage Minneapolis Rochester

April 27, 2010 – present April 28, 2011 – June 9, 2012 July 4, 2013 – present July 5, 2013 – present September 5, 2013 – present September 5, 2013 – present November 25, 2013 – present November 28, 2013 – present November 30, 2013 – present December 14, 2013 – present December 24, 2013 – present December 25, 2013 – present December 2013 – present January 4, 2014 – present

*streak not registered

Of the 73, only California, with 81, has more. Third and fourth are Pennsylvania (57) and Texas (53). The top four cities represented are Rochester (13), St. Paul (9), Minneapolis (8) and Richfield (4). With 34 currently active and registered, Minnesota has become the third state to reach 30, second behind California (45 at present), as Pennsylvania (second state to reach 30), lost a few and is presently at 29, followed by Florida (27) and Texas (26). Of those 34 Minnesotans, six are from Rochester and four from Minneapolis. Five men and two women have not registered their streaks, or we would be at 41 (only California is higher with 45).

To get an idea of how far ahead Minnesota is, here is a list of the top five states and the number of active daily runners per million population: MN VT DC VA NJ

7.71 (41) 6.40 (34 registered) 4.76 (3) the only other state that has ever surpassed four per million 3.32 (2) 2.74 (22) 2.60 (21)

Looking at only women, California (11), Pennsylvania (10), Texas (9) and Florida (9) have the most registered, but they also have much larger populations: MN WY DC VT SD

1.88 (10) 1.51 (eight registered) 1.76 (1) 1.66 (1) 1.59 (1) 1.22 (1) first South Dakota streak runner since Steve DeBoer and

Steve Morrow back in the 80s

As I have mentioned in previous issues of this esteemed magazine, please contact me at deboer.stephen@mayo.edu, if you or someone you know runs at least one mile for 365 consecutive days.

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GET TO KNOW

Al Halley Cross country coach extraordinaire BY STEPHEN DEBOER

lbert L. Halley was born October 14, 1903, and was raised in St. John, Kansas. He graduated from the University of South Dakota in 1926, teaching four years in Emery, South Dakota, and three years in Durand, Wisconsin, before moving to Minneapolis. He was a teacher and assistant coach in basketball and track at Washburn High School from 1933 until 1940. He went to Southwest High School in 1940, the year it opened, teaching math, coaching basketball for eight years, track for 21 years and cross country from 1943 until he retired in 1971. He was among the five people responsible for restarting Minnesota’s high school cross country program in 1943. Halley’s track teams won three state (1946, 1955 and 1956) and 14 Minneapolis City championships. He coached numerous individual

state champions, including Pete Arness (a rather impossible mission, since he was also known as Peter Graves, the actor). But where Coach Halley really excelled was in coaching cross country. When the Minnesota Track and Cross Country Coaches Association presented him with its first Coach of the Year Award in 1970, it was noted that, “Under Halley, Minneapolis Southwest has won the Minneapolis conference championship 22 times over a period of 28 years, and his teams have captured 13 state titles, finishing runner-up nine times. He has coached seven individual winners, and the 1950 team scored 35 points, the lowest in the history of the meet, with the 1959 team close behind at 37 points.” Keep in mind, at that time, only one other school had won the title more than twice (Duluth Central with six titles).

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In a history of the cross country team that Halley wrote in 1969, he noted that over 800 boys had participated in the sport and had lost only 13 of 130 dual meets since starting in 1943, even though Southwest was the smallest Minneapolis high school when it opened. As the team left for summer vacation in 1970, Coach Halley sent them all a letter with the heading, “When You are Number One, You Work Harder,” in which he encouraged his athletes to read daily, including a bit of history. “In 1962 to 1965, Southwest had some very fine runners who combined tremendous desire and effort with fine leadership to produce excellent results. STATE CHAMPIONS ALL. In 1966, we finished second in the State Meet and in 1967, we hit our all-time low: third in the City Meet. But in 1968 we regained the championship touch, winning City and finishing second in the State Meet. In 1969, we continued on that road, winning City and State, going undefeated.” To the observation that an athletic team learns a lot when defeated, he replied, “We learned all there was to learn from that position two years ago, when most of you were sophomores.” His followup note the week before practice began mentioned that 12 to 14 of the boys had qualified for the 1000 Mile Club, running over 10 miles per day all summer. “Always give your best effort and strive to achieve the impossible. If you do this, your accomplishments will reach beyond your wildest dreams.” The letter ended, “Hope all of you boys will want to make this the GREATEST TEAM EVER in the history of cross country in Minnesota.” So what happened to that 1970 team? At the Minneapolis City Meet, they not only won with a perfect score of 15, they took the top eight places, beginning with Tom Ward and Steve Palm tying and setting a new course record of 14:59.2 for the three mile course. Even

more amazing, all of those top eight finished in 15:15 or faster. After the State Meet, here is what Patrick Reusse wrote in the Pioneer Press November 1, 1970: “While the Vikings have enjoyed some rather remarkable success recently, they are a long way from being Minnesota’s most dominant Purple Gang. That distinction belongs to Minneapolis Southwest’s cross country team, and it has had Purple Power for more years than the Vikings have been in existence.” “Saturday, the purple shirted Indians gave Southwest its 14th championship in the 28 year history of the State Meet. The Indians, placing their seven runners within the top 18 finishers, finished with a total of 39 points. New Richland had the individual champion, Dan Lyngaard, but finished second with 99 points.” The difference between their first runner, Steve Palm (fourth in 15:25) and their fifth, Brad Richards (12th in 15:37) was only 12 seconds. Very impressive team running. Though Coach Halley retired after that season, you could say his influence did not end then, as Southwest went on to win the cross country title the next three years as well. When a Southwest alumnus (who had not even run cross country) was asked to coach cross country at Roosevelt High School, he was quick to ask Al to be his assistant, and Al agreed. And when Southwest High School Hall of Fame was established this year, he was one of the first inductees at a dinner held this past August. Here are comments from four of his cross country runners, one of whom was a pallbearer and another who gave a eulogy at his funeral: Bruce Gefvert (ran 1965 to 1967) spoke at Coach Halley’s retirement party, which included one athlete for each decade he coached. Bruce represented the 60s, Peter Graves the 40s. Here are some of Bruce’s comments:

“Always give your best eﬀort and strive to achieve the impossible. If you do this, your accomplishments will reach beyond your wildest dreams.” The letter ended, “Hope all of you boys will want to make this the GREATEST TEAM EVER in the history of cross country in Minnesota.”

“He was a kind, caring and dedicated man who would settle for nothing less than your best effort. He dedicated his life to coaching and most importantly, helping his athletes succeed. Also, he was reputed to be one of the toughest but most effective teachers at Southwest. You simply did not want to disappoint him. You did what he told you to do and never questioned his authority. He was the first person in my life who taught me the importance of goal setting. My most favorite memory is the friendships, both teammates and competitors. My least favorite was when our team finished second in the state my senior year: a major disappointment. The respect others had for him (teachers, competitors, former runners, students) was remarkable. One of his many mottos, ‘There is no shortcut to success,’ has played out so many times in my life. That is the wisdom I remember most.” Steve Palm (ran 1967 to 1970) was one of the seven varsity runners who won the 1970 State Meet. “Coach Halley was dedicated to seeing his runners succeed. His letters (and letters from previous runners), talks (including Southwest’s winning history), training methods (quarters, hills, fartlek, teamwork) all motivated me to be a winner. My most favorite memories were tying with other Southwest runners for first place twice at the City Meet, especially the perfect team score in 1970. He taught us much about teamwork and leadership and that hard work gets results. We

didn’t mind the mileage (70 to 100 miles per week) knowing it helped.” Jon Drew (ran 1966 to 1970) was one of the seven varsity runners who won the 1970 State Meet. “His humor and ability to motivate boys to do the hard work and discipline required to be championship runners were key factors. He taught that winning needed a team approach; the seventh man was just as important as the first man. The “B” squad runners were just as important, because that was where our future runners developed. At times, we would need for one of them to step up. We all looked out for one another and motivated each other to be giving our best effort. All the workouts were important: the morning tempo runs and the afternoon speed workouts. It really was the quarters, halves and multiple minute workouts that increased our overall speed. We would start them the second week on practice with two sets of eight (16 total) averaging about 77 seconds. And two weeks before State, we would be running two sets of eight at 67 seconds or faster for the top runners. He told us many times that our 1970 team was the best he ever had. One of my best memories was the 1970 Minneapolis Conference meet when we had the top eight finishers since “A” and “B” squads ran together. My favorite saying is, ‘The will to prepare to win is more important than the will to win.’ Some have said he worked us too hard. As training methods

changed, mileage became king. Ron Daws, Mike Slack and Van Nelson were running 120 to 130 plus miles a week, most at 5:30 pace or faster. This was the era of ultramileage, and it worked. Al Halley was a student of long distance running throughout his career. He would read and study the latest physical and psychological running methods and techniques and incorporate them into our program: Lydiard, Bowerman cross training. We ran exclusively on grass the whole season. At the first sign of injury, he would have us biking or swimming to maintain fitness.” Ed Holtz (ran 1968 to 1970) was one of the seven varsity runners who won the 1970 State Meet. “He was not only the premier cross country coach in the history of the sport in Minnesota, but also taught us things that went far beyond running. The life lessons of hard work, goal setting, teamwork and having a positive attitude I learned while running for Coach Halley remain with me today almost 50 years later. Coach Halley motivated us individually and the team in various ways. He would send out a letter before team workouts in August on his thoughts of the upcoming season. He listed what teams and individuals throughout the state were the ones to beat and why they could and should beat us. While we knew we were good, he painted a picture of doubt and uncertainty that prevented us from taking anything for granted. We felt that if we let up for any workout, we were opening the door for other teams to be state champions. He would make a personal note about you as an individual and where you should be performance wise after a summer of running. He was all about goal setting, writing those goals down and committing them to memory. We had an obligation to our teammates and ourself to be the best we could, and it wouldn’t come by wishful thinking. Other than meet days, we generally ran twice daily. Morning runs were at 5:30 a.m. weekdays starting from Lake Calhoun at “Al’s

bench,” and we would head out in various groups to run Calhoun, Isles, Kenwood Park or down to Parade Stadium. Coach Halley would pretty much leave it up to us as to how far we wanted to go. We would joke about how our competition was probably still in bed. My favorite memories were running and winning the State Meets in both 1969 and 1970. In both years, we had eight runners all pretty close in times, and you could only run seven in the State Meet. I was fortunate to be included both years. In 1970, a senior would have to sit out and not run at State. I considered myself in that group. I remember Al giving me a folded piece of paper after an afternoon workout a week before the race that read: ‘You will run at State. Please prove that you belong.’ A couple of days later, he asked me how I thought I would finish. I told him somewhere in the top 10. He thought I would be more like 16th to 18th, if I ran really well. I’m sure he felt that with all the great runners on my own team plus others from around the state he was more than aggressive in his prediction. Entering the chute after the race, you were given a slip of paper with a number on it indicating your overall position in the race. I enjoyed seeing the look on Al’s face when I gave him the number nine.” Al passed away September 1, 1986, of pneumonia and a heart ailment, a few months after his Halley’s Comet made it’s once in a lifetime (every 76 years) appearance and a month before his 83rd birthday. But his teaching and cross country legacies live on in the history books and in the lives of his students and athletes.

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R AC E S

AT T H E RESULTS

REPORTS

NOTE: All results are gun times

Meet of Miles JANUARY 12, UNIVERSITY OF MINNESOTA FIELDHOUSE 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 1 48 49 50

Matthew Boumeester, 28 Justin Hyytinen, 17 Johnny Davis, 25 Dan Peters, 23 Kyle Severson, 22 Chandler Klawitter, 18 Ben Merchant, 34 Jack Manderscheid, 16 Sam Thomas, 16 Ryan Pewowaruk, 20 Eric Thies, 25 Will Larsen, 19 Tom Bissen, 18 Scott Weispfennig, 29 Brent Roeger, 42 Josh Klawitter, 30 Eric Schmidt, 23 Alex Ilyushev, 18 Nicholas Wimmer, 24 Paul Swim, 24 Henry Benson, 20 Michael Hartnett, 32 Garrett Williams, 17 Owen Keiser, 14 Kiefer Hotek, 24 Brock Purtell, 22 Joe Dill, 16 Anthony DuPont, 18 Timothy Huss, 18 Russell Lidberg, 32 Bob Finke, 50 Rob Class, 54 Allan Bolke, 51 Peter Dirks, 19 Jim Larranaga, 49 Jason Sonnek, 34 Lucas Mueller, 16 Brian Davenport, 40 Jeremy Reichenberger, 23 Nathan Campeau, 35 John Storkamp, 35 Jason Chrudimsky, 37 Robert Economy, 51 Pete Kessler, 53 George Mutuma, 39 Jason Larson, 31 James Brand, 35 Melissa Gacek, 38* Peter Gellerup, 46 Danny Im, 25 Chris Hutton, 21

4:21.9 4:27.2 4:28.3 4:30.1 4:30.7 4:32.5 4:32.9 4:35.2 4:37.2 4:40.4 4:41.2 4:42.0 4:43.5 4:44.7 4:48.6 4:50.7 4:51.6 4:51.9 4:54.5 4:55.1 4:55.5 4:55.8 4:56.5 4:57.4 4:59.8 5:02.0 5:02.2 5:03.0 5:05.8 5:06.8 5:07.3 5:08.5 5:09.3 5:10.6 5:11.0 5:11.9 5:12.1 5:12.8 5:15.5 5:16.0 5:16.3 5:17.8 5:18.0 5:18.5 5:19.1 5:22.3 5:22.6 5:22.8 5:24.3 5:25.5 5:26.4

2 51 52 53 54 55 3 4 56 57 58 59 60 61 62 63 64 5 6 7 8 65 9 66 67 10 68 69 11 70 71 72 73 74 12 75 76 13 77 78 79 80 14 81 82 83 84 85 15 86 87 88 16 17 89 18 19 90 91 92 20 21 93 94 95 96 22 23 97 98

CALENDAR

Holly Reiland, 23* Saun Kessler, 17 Sean Fox, 45 Rick Larsen, 53 Gerald Butler, 43 Brian Lashinsk, 33 Allie Nowak, 26* Amy Omann, 35* Kelcey Knott, 41 Michael Hlusak, 38 Mike Danielson, 51 Adam Pettipiere, 36 Bob Day, 49 Kyle Willett, 31 Kirt Goetzke, 54 Dale Compton, 42 Nick Oczak, 16 Lisa Fisher, 16* Rebekah Metzdorff, 30* Elaina Schellhaass, 27* Rose Dill, 13* Michael Nawrocki, 43 Alana Lund Thomas, 32* Ray Mitchell, 50 Brian Dixon, 52 Suzie Fox, 31* Dave Henry, 50 Joe McDonald, 46 Renae Schendel, 41* Jeff Schmidt, 49 Tom Ruen, 46 Dan Sparkman, 54 Bobby Paxton, 58 Pat Eastman, 53 Danielle Gordanier, 43* Ron Hawkins, 48 Carson Archie, 12 Mary Miles, 17* Tom Lindsay, 38 Dale Heinen, 59 Brenner Sandberg, 32 Mark Vyvyan, 42 Lydia Novotny, 31* Bill Dobbs, 56 Keith Olson, 52 Mark LeDuc, 60 Will Harder, 10 Mike Nixon, 41 Emma Storkamp, 15* Barry Pawelek, 46 Jim Clark, 47 Arland Braaten-Lee, 65 Katie Barclay, 14* Heidi Miler, 50* Perry McGahan, 55 Shelly Larson, 45* Jacki DeVine, 53* Daniel Berg, 56 Don Lorr, 43 Erik Larson, 39 Sarah McInerney, 37* Malena Larsen, 19* Rick Larsen, 53 Rob Leduc, 50 Steve DeBoer, 60 Mike Mann, 65 Jackie Albine, 53* Lisa Hines, 52* Jim Graupner, 70 Stephan Osalw, 24

MARCH/APRIL 2015

5:26.7 5:27.1 5:27.5 5:27.7 5:27.9 5:28.3 5:28.3 5:33.5 5:36.2 5:36.6 5:37.0 5:38.4 5:39.9 5:41.9 5:42.2 5:43.1 5:43.3 5:44.0 5:44.2 5:44.7 5:45.0 5:45.4 5:46.0 5:46.3 5:48.1 5:50.2 5:51.7 5:52.1 5:52.2 5:52.5 5:54.0 5:55.2 5:56.2 5:56.2 5:58.2 6:00.0 6:01.2 6:01.4 6:02.9 6:03.3 6:04.1 6:04.7 6:08.3 6:10.6 6:10.8 6:13.2 6:13.4 6:15.2 6:19.1 6:19.7 6:21.0 6:21.1 6:21.3 6:22.4 6:24.9 6:26.1 6:29.2 6:29.6 6:29.7 6:30.1 6:34.3 6:38.1 6:38.8 6:39.5 6:41.7 6:43.6 6:45.9 6:46.1 6:46.7 6:48.8

PHOTOS 24 Emma Sayner, 18* 6:49.3 99 John Eiden, 51 6:50.1 100 Michael Wondra, 56 6:53.1 25 Sarah Barker, 56* 6:53.2 26 Julie Larson, 40* 6:53.9 27 Sara Metzger, 28* 7:00.0 101 Jim Fulton, 52 7:00.7 102 Ward Lenius, 55 7:01.6 103 Norm Purrington, 70 7:02.9 28 Laura Foster, 27* 7:16.4 Kristen Kinnear-Ohlmann, 39* 7:22.0 29 104 Steve Bullard, 57 7:25.5 30 Kerry Krepps, 62* 7:25.8 31 Nissa Larson, 36* 7:29.0 105 Stephen Maupin, 62 7:31.9 106 Lee Stauffacher, 74 7:37.3 107 Phil Erickson, 74 7:39.9 108 Dennis Bartz, 61 7:44.4 109 Chris Kampf, 38 7:46.7 32 Sophie Keiser, 8* 7:52.3 33 Mari Steinbach, 52* 7:53.0 110 Don Dornfeld, 71 7:57.7 34 Maeve Lindsay, 10* 7:58.1 111 Rick Recker, 70 7:58.7 112 Patrick Ryan, 67 8:00.0 113 Ed Rousseau, 75 8:00.7 114 Don Soule, 65 8:18.4 35 Claudia Wondra, 60* 8:22.7 115 Jim Chase, 55 8:23.8 116 Darrell Christensen, 77 8:31.7 36 Annette LeDuc, 61* 8:32.7 37 Rosemary Harnly, 68* 9:01.0 117 Paul Seifert, 70 9:22.9 38 Dorothy Marden, 77* 9:38.0 118 Doug Erbeck, 79 10:00.7 119 Gregory Logajan, 56 10:01.4 * indicates females

Securian Winter Run Half Marathon JANUARY 24, ST. PAUL Open Men 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

John Crimmings, 35 Aaron Beaber, 31 Bill Feyereisen, 27 Kevin Leiferman, 24 Thomas Datwyler, 27 Greg Liebl, 29 Doron Clark, 37 Elijah Kamermans, 29 Jeremy Reichenberger, 23 Caleb Buecksler, 31 Greg Roach, 52 Rob Class, 54 Barry Fischer, 43 Bryan Larison, 31 Jeffery Miller, 50 Evan Roberts, 40 Patrick Johnson, 30 Nathan Campeau, 35 Zach Fogarty, 27 Allan Bohlke, 51

1:14:45 1:15:54 1:16:59 1:17:40 1:19:14 1:20:17 1:20:40 1:20:41 1:21:59 1:23:15 1:23:45 1:23:50 1:24:33 1:24:35 1:24:41 1:25:07 1:26:06 1:26:30 1:26:49 1:27:11

21 22 23 24 25 26 27 28 29 30

Eric Kronback, 40 1:27:27 Forrest Tracy, 35 1:27:49 Wade Bergner, 48 1:28:08 Ed Muniak, 44 1:28:11 Colin Gardner-Springer, 451:28:35 Daniel Saltzma, 25 1:28:43 Chris Humbert, 51 1:28:49 Brian Fulmer, 36 1:29:00 Sean Fox, 45 1:29:04 Daniel Grunklee, 47 1:29:31

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

Nicole Cueno, 35 1:25:40 Decker Sonya, 48 1:28:20 Kate Bird, 22 1:32:00 Heather Grazzini-Sims, 34 1:34:10 Melissa Jansen-Lee, 44 1:34:16 Kaitlin Wiedeman, 31 1:34:44 Elaina Schellhaass, 27 1:35:14 Natalie Conrad, 25 1:36:14 Danielle Gordanier, 43 1:36:28 Jill Marble, 43 1:36:43 Michaela Tsai, 42 1:36:45 Melanie Holman, 22 1:36:50 Sharon Heyer, 26 1:37:17 Jane Morris, 33 1:37:29 Joy Esboldt, 28 1:38:03 Katie Thompson, 30 1:38:45 Elizabeth Richards, 33 1:38:57 Donna Philippot, 46 1:40:21 Kelsey Dieterman, 25 1:40:45 Margaret MacDonald, 32 1:40:47 Danielle Mangine, 22 1:41:34 Kristin Kindred, 24 1:42:05 Julia Stewart, 27 1:42:06 Katy Dickson, 49 1:44:09 Aubrey Bork, 37 1:44:39 Jamie Blumentritt, 27 1:44:48 Lucinda Kemmet, 44 1:45:07 Molly Moilanen, 39 1:45:08 Kristin Bowe, 43 1:45:10 Carrie Nordling, 36 1:45:25

Men 14 - 15 204 229 284 306

Dawson Quimby, 15 Ryan Larson, 15 Cameron Huellet, 15 Jared Valois, 14

1:53:52 1:57:09 2:09:25 2:15:38

Men 16 - 17 44 191 202

Troy Krueger, 17 Benjamin Reuss, 16 Matthew Helke, 16

1:31:15 1:52:59 1:53:44

Men 18 - 19 157 341

Dan Rother, 19 Paul Gross, 18

1:47:46 2:44:37

Men 20 - 34 2 3 4 5 6 8 9 10 14 17

Aaron Beaber, 31 Bill Feyereisen, 27 Kevin Leiferman, 24 Thomas Datwyler, 27 Greg Liebl, 29 Elijah Kamermans, 29 Jeremy Reichenberger, 23 Caleb Buecksler, 31 Bryan Larison, 31 Patrick Johnson, 30

1:15:54 1:16:59 1:17:40 1:19:14 1:20:17 1:20:41 1:21:59 1:23:15 1:24:35 1:26:06

Men 35 - 39 1 7 18

John Crimmings, 35 Doron Clark, 37 Nathan Campeau, 35

1:14:45 1:20:40 1:26:30

AT T H E R AC E S 22 28 31 47 53 63 82

Forrest Tracy, 35 Brian Fulmer, 36 Gerad Mead, 35 Ryan Arnholt, 37 Thomas Lindsay, 38 Jim Hoel, 36 Michael Hlusak, 38

1:27:49 1:29:00 1:29:36 1:32:27 1:33:34 1:35:00 1:37:04

Men 40 - 44 13 16 21 24 32 36 38 48 52 55

Barry Fischer, 43 Evan Roberts, 40 Eric Kronback, 40 Ed Muniak, 44 Thomas Morgan, 40 Randy Niemiec, 44 Robert Srichai, 41 Gerald Butler, 43 Joe Fittante, 44 Joe Schmitt, 40

1:24:33 1:25:07 1:27:27 1:28:11 1:29:38 1:30:00 1:30:08 1:32:29 1:33:24 1:33:41

Men 45 - 49 23 25 29 30 40 41 45 46 50 60

Wade Bergner, 48 1:28:08 Colin Gardner-Springer, 451:28:35 Sean Fox, 45 1:29:04 Daniel Grunklee, 47 1:29:31 Bob Day, 49 1:30:38 Chad Austin, 45 1:30:49 Kurt Jewell, 46 1:31:23 Peter Gellerup, 46 1:32:03 Shawn Monighan, 45 1:32:54 Mark Knutson, 45 1:34:30

Men 50 - 54 11 12 15 20 27 34 42 43 58 61

Greg Roach, 52 Rob Class, 54 Jeffery Miller, 50 Allan Bohlke, 51 Chris Humbert, 51 Rick Larsen, 53 Kirt Goetzke, 54 Christopher Flannery, 50 Raymond Mitchell, 50 Dale Shores, 51

1:23:45 1:23:50 1:24:41 1:27:11 1:28:49 1:29:39 1:31:05 1:31:09 1:34:22 1:34:52

Men 55 - 59 75 81 98 99 106 114 120 123 149 150

Dale Heinen, 59 Bob Hoaglin, 55 Patrick Huber, 59 Dale Gallagher, 58 Scott Conley, 57 Dave just, 55 Michael Wondra, 56 Terry Cheng, 57 Jozef Klobusnik, 55 Steven Sylvander, 56

1:36:25 1:36:51 1:39:54 1:39:57 1:40:32 1:41:07 1:42:06 1:42:17 1:45:43 1:45:47

Men 60 - 64 89 153 162 167 228 230 246 258 268 274

Mark LeDuc, 60 1:38:01 Albert van der Schans, 63 1:46:54 Dean Christensen, 64 1:48:37 Ed Lauer, 62 1:49:24 Dave Korder, 61 1:56:44 Tom Weigt, 63 1:57:13 John Paisley, 61 1:59:11 Steve Brandt, 63 2:01:35 Michael Schmidt, 64 2:04:59 gary sheets, 62 2:05:47

Men 65 - 69 173 236 321 323 325 328

Mick Justin, 66 Mehmet Akcan, 65 Don Soule, 65 Sam Pearlman, 66 Fred Turk, 66 Patrick Ryan, 66

1:50:13 1:57:42 2:22:48 2:23:20 2:24:42 2:25:43

Men 70 - 74 195 239 290

Douglas Brandt, 71 Norm Purrington, 71 Phil Erickson, 74

1:53:14 1:58:09 2:10:21

Men 75 - 79 279 339

Ed Rousseau, 75 Douglas Erbeck, 79

2:07:12 2:43:15

Women 16 - 17 37

Keiko Hilmo, 16

60 78 162

RESULTS Michaela Brands, 16 Jessica Thomas, 17 Elizabeth Wisenden, 16

1:55:16 1:59:32 2:31:36

Women 18 - 19 86 133

Abigail Borgmeier, 18 Heather McGahan, 18

2:00:47 2:19:14

Women 20 - 34 3 4 6 7 8 12 13 14 15 16

Kate Bird, 22 1:32:00 Heather Grazzini-Sims, 34 1:34:10 Kaitlin Wiedeman, 31 1:34:44 Elaina Schellhaass, 27 1:35:14 Natalie Conrad, 25 1:36:14 Melanie Holman, 22 1:36:50 Sharon Heyer, 26 1:37:17 Jane Morris, 33 1:37:29 Joy Esboldt, 28 1:38:03 Katie Thompson, 30 1:38:45

Women 35 - 39 1 25 28 30 32 33 47 50 62 65

Nicole Cueno, 35 Aubrey Bork, 37 Molly Moilanen, 39 Carrie Nordling, 36 Brooke Baeth, 35 Sarah Morgan, 35 Marcie Weslock, 39 Christianne Lind, 38 Daphne Lundstrom, 36 Katie Stuemke, 37

1:25:40 1:44:39 1:45:08 1:45:25 1:47:00 1:47:50 1:51:02 1:52:15 1:55:26 1:56:34

Women 40 - 44 5 9 10 11 27 29 41 46 64 67

Melissa Jansen-Lee, 44 Danielle Gordanier, 43 Jill Marble, 43 Michaela Tsai, 42 Lucinda Kemmet, 44 Kristin Bowe, 43 Deanne Newborg, 44 Cindy Rys, 41 Julie Dukowitz, 42 Val Svenningsen, 44

1:34:16 1:36:28 1:36:43 1:36:45 1:45:07 1:45:10 1:50:04 1:50:31 1:56:26 1:56:50

Women 45 - 49 2 18 24 51 58 59 61 68 69 71

Decker Sonya, 48 Donna Philippot, 46 Katy Dickson, 49 Eva Mutuya, 48 Pamela Austad, 48 Sheila Ross, 46 Erin Mary Delany, 48 Melanie Tauring, 45 Lori Harley, 49 Kara O'Brien, 46

1:28:20 1:40:21 1:44:09 1:52:38 1:54:36 1:55:02 1:55:21 1:57:20 1:57:47 1:58:17

Women 50 - 54 38 43 75 84 87 97 98 103 122 131

Robin Paurus, 50 Katy Class, 50 Laurie Goudreault, 53 Diann Lee, 54 Kelly Steinwand, 50 Debra Brown, 50 Lori Larson, 51 Mari Steinbach, 52 Annemarie Kaul, 51 Linda McGerr, 53

1:49:29 1:50:09 1:58:48 2:00:32 2:00:58 2:05:07 2:05:20 2:07:04 2:13:43 2:16:59

Women 55 - 59 72 79 101 142 154 174 184

Diane Stoller, 55 Linda Odden, 57 Linda Kay Christen, 58 Chris Swanson, 55 Karen Gall, 55 Mary Patton, 59 Barb Rusch, 57

1:58:17 1:59:34 2:05:56 2:22:22 2:29:36 2:47:35 3:04:38

Women 60 - 64 90 110 160

Cindy Campbell, 64 Claudia Wondra, 60 jeri bukstein, 62

2:03:11 2:08:39 2:30:12

Women 65 - 69 118

Sara Cherne, 66

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

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2:12:17

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1:48:31

MARCH/APRIL 2015

AT T H E R AC E S 455

Valentineâ&#x20AC;&#x2122;s Day TC 5K FEBRUARY 14, MINNEAPOLIS

RESULTS Joshua Nygaard, 11

59:04

Men 12 - 13 24 29 255 323 450

Russell Gokemeijer, 12 Matthew Miller, 12 James Guenther, 12 Alexander Peik, 12 Cale Bishop, 12

22:06 22:30 31:54 35:03 56:13

Men 14 - 15 54

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

Matthew Bomberger, 29 Caleb Buecksler, 31 Justin Kruse, 28 Matthew Grey, 27 Jeff Hunter, 45 Mark Herzog, 35 Steve Marshall, 43 Eric Wheeler, 30 Phillip Juda, 24 Matt Peterson, 31 Grant Roskens, 30 Bobby Paxton, 58 Andrew MacK, 30 Zachary Jones, 38 James Stodola, 34 Richard Yin, 24 Robby Cecil, 29 Michael Risk, 43 Dennis Deloye, 36 Ben MacKenzie, 32 Joel Fowler, 23 Michael Keenan, 29 Brandon Kending, 35 Russell Gokemeijer, 12 Don Hayden, 52 Roderick Franks, 52 Jason Smith, 25 Adam Nathe, 44 Matthew Miller, 12 Ben Sawatzky, 21

16:57 17:58 18:01 18:07 18:09 18:36 19:10 19:36 20:00 20:10 20:20 20:33 20:53 21:04 21:13 21:19 21:42 21:51 21:56 22:00 22:01 22:01 22:01 22:06 22:12 22:21 22:23 22:26 22:30 22:31

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

Katie Salvatore, 26 Angela Schaefer, 27 Vicki Ostendorf, 50 Kristin Moriarty, 28 Michelle Brunshidle, 23 Bailey Meyer, 17 Laurin Dalton, 31 Natalie Conrad, 25 Juli Bergman, 42 Andrea Loger, 34 Karis Lysne, 41 Claire Duhaime, 21 Kathryn Holum, 49 Nicole Slechta, 43 Lauren Foley, 24 Anna Vanderkoy, 36 Heather Horton, 31 Samantha Sharpe, 22 Nikita Wilmers, 24 Marcie Weslock, 39 Louise Louiselle, 49 Sandy Marshall, 43 Jennifer Van Hecke, 31 Susan Miller, 56 Alana Buckner, 28 Jody Nelson, 50 Clare Hillmer, 14 Kathleen Gohlke, 34 Beth Amos, 40 Rachel Eickhoff, 17

20:23 21:17 22:05 23:21 23:29 23:30 23:37 23:39 23:39 24:41 24:57 25:04 25:07 25:18 25:19 25:22 25:24 25:31 25:34 25:37 25:42 25:44 25:48 25:53 26:02 26:06 26:06 26:08 26:08 26:13

Men Under 8 406

Eli Wallace, 7

43:31

Men 8 - 9 325

Anders Peik, 8

35:08

Men 10 - 11 82 205 345 443 444

Lance Pfrimmer, 11 Avery MacKenthun, 11 Peter Cassidy, 11 Caleb Kuseske, 10 Daniel Kuseske, 10

26:01 30:11 36:51 53:30 53:30

Willem Gokemeijer, 14

24:41

Men 16 - 17 104 118

Brendon Watchorn, 17 Tommy Jaakola, 17

26:36 27:17

Men 18 - 19 90 160 309 337 373 411

Jacob Gross, 18 Colin Dowda, 18 Connor Larson, 18 Mark Nass, 18 Dave Olson, 19 Cory Quirk, 18

26:13 28:29 34:27 35:57 38:51 44:23

Men 20 - 34 1 2 3 4 8 9 10 11 13 15

Matthew Bomberger, 29 Caleb Buecksler, 31 Justin Kruse, 28 Matthew Grey, 27 Eric Wheeler, 30 Phillip Juda, 24 Matt Peterson, 31 Grant Roskens, 30 Andrew MacK, 30 James Stodola, 34

16:57 17:58 18:01 18:07 19:36 20:00 20:10 20:20 20:53 21:13

Men 35 - 39 6 14 19 23 35 38 46 47 52 85

Mark Herzog, 35 Zachary Jones, 38 Dennis Deloye, 36 Brandon Kending, 35 Michael Buerke, 38 Mathias Eichten, 36 Chris McFarland, 39 Andrew Harrington, 37 Tracy Morgan, 38 Matthew Weller, 35

18:36 21:04 21:56 22:01 23:14 23:30 24:13 24:13 24:40 26:07

Men 40 - 44 7 18 28 36 37 41 53 56 57 62

Steve Marshall, 43 Michael Risk, 43 Adam Nathe, 44 Greg Hanson, 40 Bill Sutherland, 44 Dana Willy, 40 Nils Gokemeijer, 44 Doug Bertossi, 42 Russell Baker, 41 Mark Goldman, 41

19:10 21:51 22:26 23:23 23:29 23:45 24:40 24:54 25:12 25:16

Men 45 - 49 5 31 33 40 50 63 69 73 116 124

Jeff Hunter, 45 Ray Crump, 46 Shane McCoy, 45 Alan Leusink, 46 Joe Hoppesch, 45 Dale Pfrimmer, 47 Christopher Curtis, 45 Chad Snyder, 45 Brian Watkins, 48 Brian Crotteau, 48

18:09 22:34 22:44 23:41 24:27 25:16 25:30 25:45 27:08 27:30

Men 50 - 54 25 26 42 45 72 84 94 97 99 107

Don Hayden, 52 Roderick Franks, 52 George Fulp, 53 David Wuest, 52 Paul Louiselle, 51 Neil Hetherington, 53 Richard Coleman, 50 Nick Hangiandreou, 52 Robert Laue, 53 Dennis Albrecht, 52

22:12 22:21 23:55 24:10 25:42 26:06 26:20 26:23 26:29 26:43

Men 55 - 59 12 89 119 122

Bobby Paxton, 58 David Wasson, 56 Russ Shupe, 58 Timothy Zoerb, 58

MARCH/APRIL 2015

20:33 26:12 27:19 27:24

176 180 188 191 196 263

Mark Heggestad, 56 Joseph Gerber, 58 Duane Pullins, 57 Jeffery Alspaugh, 56 Joseph Evans, 58 Craig Osberg, 58

29:07 29:18 29:33 29:42 29:57 32:11

Men 60 - 64 86 210 234 331 342 350 395 416

Dan Sawatzky, 60 Robert Burrell, 61 Mike Crawford, 62 Daniel Fiskum, 60 Ronald Carlson, 63 Craig Feathers, 60 Patrick Grossman, 60 John Wallace, 64

26:08 30:18 31:21 35:20 36:25 37:04 41:14 45:35

Men 65 - 69 155 254 305 367 453

Wayne Grundstrom, 68 David Olson, 69 Steve Kenady, 65 John Olson, 66 Gilbert Kinnunen, 68 Frederick Kycek, 71

28:52

Women 8 - 9 721 Carissa Bishop, 9 Women 10 - 11 687 Olivia Collette, 10 716 Caitlyn Vos, 10

58:32 51:33 57:04

Women 14 - 15 27 89 279 378 582

Clare Hillmer, 14 Kendall Pfrimmer, 14 Morgan Ellingson, 14 Erin McGraw, 15 Devyn Cannon, 15

26:06 28:49 33:02 35:16 41:54

Women 16 - 17 6 30 36 63 116 162 593 619

Bailey Meyer, 17 Rachel Eickhoff, 17 Callie Chase, 17 Katie Sharkey, 17 Melana Ellingson, 16 Emma McAllister, 17 Danielle Glewwe, 17 Madison Wagner, 17

23:30 26:13 26:36 28:14 29:39 30:42 42:58 44:23

Women 18 - 19 296 338 377 418 561 649

Sarah Williams, 19 Katie Humphrey, 18 Rachel Hardy, 19 Athena Cloud, 18 Hillary Schallock, 19 Carissa Jahnz, 19

33:27 34:27 35:16 36:21 41:13 46:32

Women 20 - 34 1 2 4 5 7 8 10 12 15 17

Katie Salvatore, 26 Angela Schaefer, 27 Kristin Moriarty, 28 Michelle Brunshidle, 23 Laurin Dalton, 31 Natalie Conrad, 25 Andrea Loger, 34 Claire Duhaime, 21 Lauren Foley, 24 Heather Horton, 31

20:23 21:17 23:21 23:29 23:37 23:39 24:41 25:04 25:19 25:24

Women 35 - 39 16 20 42 48 50 52 55 58 82 85

Anna Vanderkoy, 36 Marcie Weslock, 39 Holly Schultz, 37 Kim Glynn, 38 Tracy Peterson, 39 Dayna Bassett, 37 Sara Welle, 35 Kelly Vavra, 38 Elise Durbin, 36 Tamara Fine, 38

25:22 25:37 27:04 27:31 27:44 27:51 27:54 28:05 28:34 28:39

Women 40 - 44 9 11 14 22 29 68

Juli Bergman, 42 Karis Lysne, 41 Nicole Slechta, 43 Sandy Marshall, 43 Beth Amos, 40 Dawn Busch, 40

Peksun Mak, 42 Brenda Buckley Jones, 44 Megan Pfrimmer, 43 Jennifer Sprain, 40

28:25 28:33 28:54 29:22

Women 45 - 49 13 21 61 71 72 78 80 86 88 90

Kathryn Holum, 49 Louise Louiselle, 49 Angela Malone, 45 Katherine Eggan, 48 Jennifer Baldwin, 47 Lynn Bemis, 46 Tanya Dowda, 47 Julie Halgren, 49 Joellen Evavold, 46 Jenny Jaakola, 49

25:07 25:42 28:09 28:22 28:24 28:30 28:30 28:39 28:43 28:53

Women 50 - 54 28:22 31:51 34:19 38:19 57:11

Men 70 - 74 169

73 81 91 107

23:39 24:57 25:18 25:44 26:08 28:18

3 26 31 35 37 75 77 137 143 159

Vicki Ostendorf, 50 Jody Nelson, 50 Kathleen Muffly, 53 Martha Batzner, 50 Anne Morehouse, 50 Terry McKaige, 53 Stacy Bogart, 51 Greta Fiskum, 52 Christina Kitts-Fallon, 52 Theresa Backlund, 52

22:05 26:06 26:14 26:23 26:39 28:26 28:29 30:05 30:12 30:37

Women 55 - 59 24 74 99 106 109 135 140 205 326 332

Susan Miller, 56 Nancy Olson, 58 Debra Kruckow, 55 Dawn Dibley, 58 Jeanne Underbakke, 57 Sheryl Weber-Paxton, 56 Katherine Hanson, 56 Cheryl Holcomb, 58 Cathy Burrell, 59 Jeanne Kenady, 55

25:53 28:25 29:10 29:21 29:25 30:04 30:10 31:41 34:09 34:20

Women 60 - 64 210 379 430 547 562 610 652 701 702

Lila Tully, 64 31:47 Amy Rogge, 60 35:17 Deb Pierson, 60 36:34 Rebecca Hamilton, 63 40:48 Maryellen Grossman, 60 41:14 Debra Porter, 60 43:46 Karen Wallace, 60 46:58 Bernice Dumont-Brodeur, 6354:43 Peppy Peters, 61 54:48

Steve Hoag continued from page 16 shorter) race in London, Ontario. It was a loop course of under three miles, run four times. He ran the first loop in 13:40, which was scary, because that was about as fast as he had ever run the distance. He came in fifth, behind Drayton, Shorter and Rodgers. In December, he ran the Honolulu Marathon, taking it easy, pacing a friend, in 2:23. “It was very frustrating,” Steve said. He simply could not run enough to compete at the highest level. His body had never been up to running mega-mileage, topping out at about 90 miles per week, including hills and repeats. “If I tried to run 120 miles a week,” he said, “I wouldn’t get to the starting line.” Now, huge mileage would leave his right leg and back weak and numb. But Steve still ran. On occasion, he and Van Nelson would jog around the lakes. “When someone would pass us,” Steve said, “Van would go after him. He still had that competitive fire. ‘Van,’ I’d say, ‘you don’t have to compete with people jogging around a lake.’” In 1984, he ran the Twin Cities Marathon, finishing in 2:27. The Boston Marathon opened doors for Steve in business, as well as running. For a time, he sold New Balance shoes and Ron Hill apparel out of his house. Then, in 1976, he opened a small running store on Grand Avenue in St. Paul. Later, Garry Bjorklund, he and six other guys started a string of running stores named GBS Sports. They did well, as long as the running boom lasted. When the boom leveled off, eventually the business folded. In 1985, he opened his own retail store, Marathon Sports, in which he did well for 20 years, until retiring and selling. That store continues as a thriving enterprise and hub of running activity. Steve has also coached cross country and track. He is currently an assistant coach, under Jeff Renlund, at Minnetonka High School. Steve was inducted into the Minnesota Track and Field Hall of Fame in 2000. Steve and his wife Geri (pronounced Gary) have a daughter named Alison (only child) who has two children, ages 5 and 8. “I want my grandkids to be motivated by reading about my Boston Marathon and running career,” Steve said. Surely, when those kids are a little older, perhaps they will even get into running, they will learn more about their granddaddy. They will come to appreciate that he was one of the best distance runners in the world in his day. And, because he had great raw talent and trained ferociously hard, they will learn that on one glorious day, he ran the Boston Marathon to a second place finish, behind only the great Bill Rodgers, because on that day his body let him run a marathon as hard as he could. Carter Holmes contributed to this article.

MARCH/APRIL 2015

AT T H E R AC E S

CALENDAR

APRIL 4, 2015

APRIL 13, 2015

A P R I L 3 0, 2 0 1 5

M A Y 7, 2 0 1 5

• MDRA/Ron Daws 25K (15.5 mi.)

• University of Minnesota Design of Medical Devices Conference 5.10(k) Road Race

• Healthy Knight 5K Run

• Medtronic TC 1 Mile

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

• MN Timberwolves Runnin With the Wolves 5K & Kid's Run Boom Island, Minneapolis, M Mary Anderson, 651-688-9143

• Rotary Strive Scholarship Spirit of White Bear Lake 5 Mile / 5K White Bear Lake, MN Don Mooney, 651 308-1364

• Chilly Cheeks 5 Mile, 5K & 1 Mile Riverdale Park, Sioux Falls, SD Karen Lechtenberg, 402-843-6193

APRIL 5, 2015 • Easter Sunday - Rise 'n' Shine 5K Run & Walk Como Lake, St Paul, MN Gary Westlund, 612-245-9160

APRIL 11, 2015 • MDRA Fred Kurz Memorial 10 Mile Wayzata Central Middle School, Luce Line Trail, MN Peter Erpenbach, 612-558-4295

• Winthrop Grackle Days 2015 Flannel 5k Run/Walk 5K Winthrop, MN Jodi Henningson, 507-240-0916

• Fitger's 5K Run & Walk Duluth, MN Jon Carlson, 218-727-0947

• Run the Valley 5K, 10K Brookview Community Center, Golden Valley MN Jeanne Fackler, 763-512-2345

• Heroes For Hope 1K, 5K, 10K Faribault, MN Final Stretch Inc., 5076649438

• Spring Fever 5K Blaine High School, MN Rob Nick, 763-506-6638

• St. Paul Saints Running of the Pigs 5K and Kid's Saints Stadium, MN Mary Anderson, 6516889143

APRIL 12, 2015 • Fools Five Road Race 1 Mile and 8K Lewiston, MN Dan Goss, 614-578-6528

Coffman Memorial Union Holly Edgett, 612-626-3441

APRIL 18, 2015 • Spring Time Sprint 5K New Richmond Area Centre, WI Kyle Koll, 715-243-0843

• Walk On Waconia 10K or 10 Mile Run or Walk Waconia, MN Bart Meath, 952-442-3372

• Hot Chocolate 15k/5k Minneapolis, MN Mary Anderson, 651-688-9143

• Stride into Spring 5K & 10K Bemidji State University, Minnesota Craig Hougen, 218-755-2883

• Challenge Happiness 5k & 1.5 Mile Como Lake, St Paul, MN Gary Westlund, 612 245-9160

• Trail Mix Race Minnesota 50K Ultra (solo), 25K (solo), 50K Team (4-person teams/12.5K each runner) Lake Rebecca Park Reserve, Rockford, MN Megan Kelzenberg, 763.694.7725

• National Healthcare Decisions Day 5K Roseville Central Park, MN Karen Peterson, 612-362-3704

A P R I L 1 9, 2 0 1 5 • MDRA Mudball Classic 4 Mile & Kids Run South Wirth Park Forest, Minneapolis, MN Heidi Miler, 952-927-0983

APRIL 25, 2015 • Get in Gear 5K, 10K, 13.1 Miles, Kids 2K Minneapolis, MN Paulette Odenthal, 612-722-9004

• Alpha Lambda Delta Pi Run 5K, 10K, and Children's Fun Run Highland School, Crookston, MN Elizabeth Tollefson, 218-281-8432

• Falls Duathlon 2 mi Run, 14 mi Bike, 3 mi Run Cannon Falls, MN Final Stretch Inc., 5076649438

• Chippewa 10K & 50K New Auburn, WI Randy Fulton, 651-653-7401

• The Dragon Chase 5K for Gavin Mounds View, MN Kate Wilson, (612) 578-2205

APRIL 26, 2015 • Unleash the SHE Rochester Kids' K, 5K, 10K Rochester, Minnesota Final Stretch Inc., 507-664-9438

Dakota County Technical College Campus Tom Cross, 651-423-8677

TBD, MN Twin Cities In Motion, 651-289-7700

M AY 2 , 2 0 1 5

M AY 9, 2 0 1 5

• Ron Erno Memorial Lake Minnewaska Warm-Up Half Marathon/10k/5k

• Lake Wobegon Trail Marathon

Glenwood, MN Steve Hill, 320-239-1331

• Fun.com Gorilla Run 5K and 2.5 Mile routes Caswell Park North Mankato, MN Tim M., 5073868494

• Run for the Roses 5k Hastings, Minnesota Lori Hall, 612-667-8586

• Brookings Marathon, Half Marathon & Marathon Relay Brookings Matt Bien, (605) 692-2414

• Run the Ridge 10K, 5K, 1K and Diaper Dash Pioneer Ridge Middle School, Chaska, MN Megan Williams, 952-261-5769

• Mission Possible 5K Memorial Park, Northfield, MN Therese Smiens, 612-310-4030

• Break the Stigma Mental Health Awareness - Mcleod County 5K Glencoe, MN Michelle Gomez, 320-864-4760

• Jump To It 5K and 10K White Bear Lake, MN Randy Fulton, 651-653-7401

• From The Heart Half Marathon/Half Marathon Relay/5K/Kids 1/2 mile Lake Kohlmeier, Owatonna, MN Beth Svenby, 507-456-8909

• Walk For Bladder Cancer 5K Walk East River Flats, Minneapolis , MN Mary Anderson, 651-688-9143

• Run for the Roses 5K Alexandria, MN Ann Hermes, 320-808-8584

• 8th Annual "Living the Dream" Joe Plant Memorial 5K Run/Walk Lake Phalen, MN Adrienne Todd, 651-592-9926

M AY 3 , 2 0 1 5 • MN Landscape Arboretum Bud Break 5K Run/Walk Landscape Arboretum, Chanhassen, MN Jackie Riemer, 612-301-7600

• Eau Claire Marathon Marathon, Relay, Half Marathon, 5K, and Kid's Run

St. Joseph, MN Sharon Hobbs, 320 251-4873

• Journeys Marathon Half Marathon, 13.1 mile power walk, 5K Eagle River, WI Kim Emerson - Eagle River Area Chamber of Commerce, 800-359-6315

• Run New Prague Half Marathon, 10K, 5K, Kids Fun Run Downtown New Prague, MN Debbie Kalousek, 952-758-4360

• Oakdale Spring Classic Duathlon Downtown New Prague, MN Debbie Kalousek, 952-758-4360

• Donut Dash 5K Eden Prairie, MN Kelly Schiffman, 952-746-7760

• Maple Grove Half Marathon and 5K Maple Grove High School, MN Mary Anderson, 651-688-9143

• Dash if for Baskets 5K Trapp Farm Park, MN Mary Anderson, 651-688-9143

• Bosch 5K Run/Walk, 10K Run, Kid's 1/2 Mile Run New Richmond, WI Candy Peterson, 715-243-2311

• Young LIfe 5K Long Lake Regional Park, MN Lisa Schmidt, 651-307-7851

M AY 1 0, 2 0 1 5 • Susan G. Komen Twin Cities Race for the Cure 5K Southdale Center, Edina, Minnesota Susan G. Komen Minnesota, 952-746-1760

• Mothers Day 5k - Celebration of Active Generations 5k & 1.5 Mile Como Lake, St Paul, MN Gary Westlund, 612-245-9160

M AY 1 1 , 2 0 1 5 • Run Like A Mother 5K Normandale Park, MN Mary Anderson, 651-688-9143

M AY 1 5 , 2 0 1 5 • GLO For It 1 Mile St. Louis Park Senior High School, MN Christine Tvrdik, 320-260-2329

Eau Claire, WI Emily Uelmen, 952.239.9866

• 9th Annual Cinco de Mayo 5k Run/Walk 5k Highland Park, Saint Paul, MN Colette Gorra, 651-482-1703

• Healthy Heart 5K Run/Walk Osceola, WI Bob Wolf, 715-294-5736

MARCH/APRIL 2015

RUNNING INSIGHTS

Looking Back BY DENNY DANIELS

’m a septuagenarian who runs. Well, truth be told, I used to run. Now, I just jog. And for a variety of reasons, I prefer to run in the still, gauzy darkness just before dawn. And stranger yet, even though I run year around, I prefer to run in the frigid cold of a winter’s morning rather than the oppressive heat and humidity of summer. I can adequately dress for the cold. I do have a much less desirable option to running in the winter: running 35 laps around the track at the school where I play volleyball. But the tedium outweighs the warmth and safety. I only run inside when it is absolutely impossible to run outside. My favorite winter run is in the morning after a snowstorm. All of the trees are flocked in snow, unbelievably gorgeous, nature’s wonderland. Later, when the sun rises, the branches will sparkle like diamonds for a few hours. Then, the warmth of the sun will, once again, expose the drabness of winter. I’ll stop to rest and admire the beauty that surrounds me. And, as I look back, the stillness of the morning is soothed by the fact that, except for an occasional deer, the only tracks I see in the cushioning, virgin snow are mine. Folks ask why I run in the dark.

MARCH/APRIL 2015

They ask why I run so early. They ask why I run in the cold, snow and ice. And they ask why, at my age, I run at all. All good questions. Over 30 years ago, God blessed me with a friend, and roommate, Roger. Roger introduced me to the joys, and pain, of running. I had never run before, when he convinced me to accompany him on a two mile run that wasn’t a joy at all. I thought that I would die from collapsed lungs. But, I’ve kept it up over the years, and now running seems to be in my blood. Now, running not only fills my need for exercise, it fulfills me in ways I can’t explain. When things seem out of control in this technological age of the internet, iPads, cell phones and the like, running calms me and brings me back to center. Thank you, Roger. My current loop, which I run three mornings a week, is just short of six miles long with several long but gradual hills. It takes me past the church I attend, and as I pass, I say a prayer of thanks to God for my discipline, endurance and all the other blessings He bestows upon me each and every day and night: my health, my wellbeing, my friends, my family and my faith. And when I pass the small graveyard behind the church, I wonder about death. My

faith teaches me that death will be miraculous, but nonetheless, I can’t help but wonder. I pass trees and houses majestically silhouetted against the predawn sky. Most of the houses are dark as ghosts, their occupants sound asleep. But others, lights glowing from their windows, are warm and inviting. And as I pass I wonder what lies within: love or chaos. I like to imagine there’s love. Over soothing classical music coming from my earpieces, I hear the sounds of the snow and ice crunching beneath my feet, in gentle cadence with my breathing. The comforting aroma of wood smoke comes from an occasional fireplace and mingles with the sharp scent of frost in the arctic air. Although the sidewalks are usually plowed, the surface is mostly rough: compact in some places, uneven in others, making running difficult and dangerous. Even though I try to follow the ribbed tracks of the snowplow, it’s tough to maintain my balance. The only light comes from the moon, when it’s not hidden in a curtain of clouds, and the stars, streetlights, stoplights and an occasional passing car, all of which reflect on the dangerous ice camouflaged beneath the thin layer of snow, like a minefield. Showing me where not to step. Running in the winter presents some unique challenges. Deep snow and ice, and in the spring, mini lakes, formed by the melting snow, make running on the sidewalks an impossibility. In that case, I’m forced to run on a four lane roadway. I dress all in black, and although my clothing is reflective, some drivers just don’t see me. Luckily, there are few cars on the road at that time of day. I’ve found there are two types of drivers: those considerate enough to swerve and give me wide berth and those who don’t. To the former, I wave in silent appreciation. To the latter, I assume they’re either distracted, moronic or the ones who deliberately run over defenseless turtles as they

cross the road in the spring. One morning in late November a passenger in a passing car yelled, “Happy Holiday,” and threw something at me. It didn’t connect, but missed my head by mere inches. For obvious reasons, I didn’t stop. But after my run, I went back to see what was thrown. It was a large, red Christmas tree bulb about six inches in diameter. But despite the challenges, I don’t fear. Jesus always runs with me, keeping me safe. As the miles and hills gradually fall behind me, I look back on the miles I’ve run, and hills I’ve climbed long ago. Wonderful memories of experiences I’ve had while running countless 5Ks, 10Ks and fun runs with my very special friends, and occasionally, in earlier years, with my daughters, their husbands and even with my grandchildren: people who have loved me and stuck by me in the happiest of times, and the saddest of times. Memories which tend to warm my heart. I remember my wife, Sharon, now gone, and I, volunteering at the finish line of the Twin Cities Marathon, and how we dodged vomit from the leaders as they crossed the line. And how I empathized with the folks crossing hours later. I remember running the lakes with my friend, Jane, when she got hit in the face with a Frizbee thrown by a careless, over-exuberant teenager. Thank God she was okay, and remains gorgeous today. I remember running on trails forged only by deer and an occasional coyote. Or, running through woods with absolutely no trails. And running over furrows of cornfields plowed under. I usually ran with my friend, Roger, on these excursions. Roger was really into orienteering and loved to run on non-existent trails through dense woods. I think it satisfied his primal need for movement through nature, presumably left over from our ancestor’s days as hunters. I remember we were running

As the miles and hills gradually fall behind me, I look back on the miles I’ve run, and hills I’ve climbed long ago. Wonderful memories of experiences I’ve had while running countless 5Ks, 10Ks and fun runs with my very special friends, and occasionally, in earlier years, with my daughters, their husbands and even with my grandchildren: people who have loved me and stuck by me in the happiest of times, and the saddest of times. Memories which tend to warm my heart. over a frozen lake in the middle of some woods, one day, when Roger asked me if I’d ever run across the lake before. I told him that I had, but it was much easier now that it was frozen over. I remember running with my friend, Larry (more a brother than a friend, and without whom my life would be much less happy) around the Chain of Lakes in the warm sunshine of a summer’s day. The sun glistening on the water and off the sails of boats buoyed just off shore. I remember passing deer, so close I could almost touch them. I remember running in weather so cold that I’ve frozen body parts and experienced the excruciating pain of thawing them out. I remember being overcome with emotion as I stumbled, spent, across the finish line of marathons and the first Aquatennial Triathlon, tearfully accepting a well earned medal. My first attempt at running a marathon didn’t go well. I had finished the triathlon, so I thought I could do anything. I trained well, but due to some bad advice, stopped training prematurely. I hit the wall at the 18 mile mark and was unable to finish. Then I joined

A.L.A.R.C. back when the acronym stood for American Lung Association Running Club. Under the guidance of its founder, Bill Wenmark, I was able to complete my next two marathons. And I remember walking with my significant other, Jeanne, and as we’d pass an evergreen tree, she would inevitably walk under a branch, heavy with new fallen snow, and I would playfully tug the branch causing the snow to fall on her. She would give me a playful punch and laughingly, lovingly, look up at me with her beautiful face, wet with melted snow. I’ve endless miles yet to run, and endless hills yet to climb. But God didn’t grant me endless time. And when I’ve run my final mile and climbed my final hill, all that will matter is family and friends. And I pray that all of those wonderful memories, and memories yet to be made, will remain with me, warming my heart with love.

MARCH/APRIL 2015

MEETING MINUTES Minutes of the Board of Directors Meeting - November 10, 2014

Minutes of the Board of Directors Meeting - January 5, 2015

CANCELLED DUE TO WEATHER: .

Members Present: : Kate Bomsta, Kristen Bruner, Nathan Campeau, Norm Champ, Randy Fulton, Mike Iserman, Josh Jacobson, Mary Johnson, Dave Marek, Mike Nawrocki, Kevin Ross, Scott Welle, Kristen Johnson Whelpley, Melissa Wieczorek

Minutes of the Board of Directors Meeting - December 8, 2014 Members Present: Paul Arneberg, Nathan Campeau, Norm Champ, Randy Fulton, Mary Johnson, Dave Marek, Kevin Ross, Scott Welle, Melissa Wieczorek

Treasurer’s Report: Income for the month of December was greater than the respective December budget largely due to strong membership and misc income. *Membership revenue finished ahead of 2013 by $3,350. *Comparing 2013 net income vs 2014 net income, we finished favorably by $229.

Guest Present: Heidi Miler Members Absent: Kate Bomsta, Kristen Bruner, Jim Delaplain, Eve Graves, Mike Iserman, Josh Jacobson, Mike Nawrocki, Kristen Johnson Whelpley Treasurer’s Report: Income for the month of November was greater compared to the budget due largly due to Annual Ad revenue being received sooner than budget. We are expecting a decreased level of Annual Ads for the 2015 Annual Calendar. This will end up causing the first few months of 2015 to be fiscally tighter than our original budget. Expenses continue to track favorably YTD by $22,500. Membership Revenue continues to remain ahead of 2013 pace by roughly $2,800. However we are currently behind YTC budget by $3,400. A YTD improvement by $750. Comparing 2013 YTD Net income vs 2014 YTD income, we are currently $1,600 behind last year. A decrease of about $1500. Oﬃce Manager’s Report: Membership: New Members Renewals Membership Total

Guest Present: Sheila Becker, Jenny Harrington, Heidi Miler Members Absent: Paul Arneberg, Jim Delaplain, Eve Graves

2013 29 138 2,364

2014 27 130 (includes 31 two-year renewals) 2,233 (prior month: 2,253)

We are continuing to encourage membership renewal via a multitude of marketing efforts. The 2015 Annual Calendars have been mailed. Annual Party is January 15, 2015. MDRA Race Director Conference will be held the same day from 8:00 - Noon.

COMMITTEE REPORTS Advocacy: Theodore Wirth trail plan is being reviewed. Many changes are coming in a positive was to these trails. Minneapolis Park Board has plans to extend the trail past Boom Island with asphalt. Club Administration: MDRA board elections are currently being held. Voting on line is going well. Programs: Race Director Conference is being held on January 17, 2015. Anyone interested is welcome to attend. Polar Bears Runs are well attended and going well. Promotions: MDRA will offer a Holiday special for the spring marathon training class. Through January 4th anyone can join the class for $100.00 Race: 12 members participated in the 2014 Trail Grand Prix. To continue the Trail Grand Prix more promotion needs to be put into the program. At the race meeting in January races for the Trail Grand Prix will be discussed.

Conservative budget estimate for 2015 budget is set at $220,100, this figure is very attainable and similar to 2014. Randy Fulton moved to approve 2015 budget and Mike Nawrocki seconded. Oﬃce Manager’s Report: Membership: New Members Renewals Membership Total

2013 47 221 2,341

2014 37 234 (includes 52 two-year renewals) 2,222 (prior month: 2,233)

Annual Calendars have all been mailed. RunMinnesota should be out by the 15th of the month. The MDRA annual party is set for January 17, 2015. The MDRA Race Director Conference will be held the same day. Polar Bear runs are going well and enjoyed by many. Marketing efforts continue using facebook and twitter.

COMMITTEE REPORTS Advocacy: Nathan Campeau would like everyone to be aware of any issues that may impact the running community. Please keep Nathan informed and he will address these needs. Club Administration: The MDRA board election has gone well with voting being carried out online and via paper ballots. Programs: A special promotion for the spring training class has over 30 already registered.Mike Nawrocki raised the question of liability for the Polar Bear Runs and would like to have a policy as when to cancel due to weather. Advice at this time is to use caution.Mike Nawrocki was thanked for starting this program. Polar Bear runs have grown to over 50 runners of all paces, running every Saturday morning. Saturday, January 31 will be a discount day at Marathon Sports for Polar Bear Runners. Race: Nine races have been approved for the Trail Grand Prix. Trail runners need to finish five. We will have the Spring Training Series sponsored by Running Ventures. New Business: The work plan for the MDRA Board of Director’s for 2015 will be similar to the 2014 which was; Increase membership to 2500 or more. Increase revenue Update website Balance budget $10,000 surplus in budget

New Business: Distinguished Service Award will be given to Carrie Tollefson.

We achieved the update of the website and balancing the budget in 2014.

Old Business: The work plan for the MDRA Board of Director’s for 2014 was:

Next meeting we will continue to work on the work plan

Increase membership to 2500 or more. Increase revenue. Update website Balance budget. $10,000 surplus in budget

The next meeting will be February 9, 2015

Membership was a year long focus. Revenue has been met in some areas, not others. Website was updated. The budget is balanced monthly. We have not managed to have a surplus in our budget. Next board meeting will be January 5, 2015. New board members are invited to this meeting.

MARCH/APRIL 2015

AT T H E R AC E S

PHOTOS

Valentine’s Day TC 5K February 14 • Minneapolis PHOTOS COURTESY OF TWIN CITIES IN MOTION

MARCH/APRIL 2015