RunMinnesota March / April 2016 by Run Minnesota

March/April 2016

Inside this month: \\ Shoe review \\ Olympic

Marathon Trials recap \\ The $1,500

dog

\\ $2.95

TIME TO FLY IN THE VANQUISH 2 AND OTHER HOKA ONE ONE RUNNING SHOES AT THESE RETAILERS.

A going-away party was held for former MDRA office manager Heidi Miler recently. For more, turn to Page 5.

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THIS ISSUE President’s Letter

TORTOISE & HARE FOOT WEAR TORTOISEHAREFOOT WEAR.COM

Running Briefs News and Notes

AUS TIN JARROW AUS TIN-JARROW.COM

Proper Fueling

FLEET FEET MARATHON SPORTS FLEETFEETMINNEAPOLIS.COM

Training

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VANQUISH 2 , our lightest, max-cushioned shoe yet.

Better Breathing Part III

Lost and Found The $1,500 dog

Shoe Review Member Spotlight

Charlie Bjork

Insights

Running to the finish

Get to Know John Cramer

Journal

Running Recovery

2 4 6 7 8 12 20 22

Photo courtesy of Wayne Kryduba

FEATURE

Olympic trials recap

24 26

ON THE COVER HOKAONEONE.COM

A team of MDRA members prepares to hit the water at the Minneapolis Polar Plunge on March 5, 2016. The team has raised about $35,000 in the past seven years for Special Olympics. From left to right are Kate Bomsta, Kevin Ross, Nathan Campeau and Alton Porter. Photo by Chad Richardson

T ICK TOCK I T ’S T I M E .

It’s time to put races on the calendar. Time to tear down your ego and build up your base.

Time to run doubt into the ground. Time to go because one second standing still is a second you’re behind.

It ’s time for the VANQUISH 2 – our lightest, max-cushioned shoe yet. hokaoneone.com

Presented by:

K $5 off Promo Code: MDRA16

10.16.16

CONTRIBUTORS

CREDITS Editor: Sarah Ahlers McInerney

RICK RECKER

ick Recker is a charter member of the MDRA, cur-

rent board member, past president and the founder of Dome running. He has certified over 1,000 road race courses (recently listed as #4 on world list), has logged 100,000+ training miles and has enjoyed over 2600 competitive races. You can find him most mornings running his favorite route the along the Mississippi River in Minneapolis.

CHAD AUSTIN

had Austin

is a long-time runner, having followed his dad out the door at the age of 10. If he’s not running you can probably find him cross-country skiing or fat biking. He currently lives in Apple Valley with his wife Amy and their 2 daughters. He’s interested in all-things running in Minnesota and you can follow him on Twitter @MinnesotaRunner.

DEANNA REITER

eanna Reiter, Massachusetts, winner of the 1997 Palos Verdes Marathon, is a USA Track and Field Running Coach and the author of Running A to Z. Deanna teaches a two day breathing workshop in Minnesota, designed to expand your breathing capacity, increase athletic performance and boost your energy. For more information, visit, www.ExperienceQiBreathing.com.

SETH ROBERTS

eth Roberts started writing in 2012 for The Republican, a newspaper based in Springfield, Massachusetts, and their online counterpart, Masslive. His column, On the Run, was discontinued in 2015 but his writing is still occasionally featured on Masslive. A runner since 1978, Seth has run 66 marathons, including 28 Holyoke Marathons-more than anyone else, and 50 ultra marathons including twelve 100 mile races.

PATRICK O’REGAN

atrick 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.

Senior Editor: Gloria Jansen

Art Director: Chad Richardson

Advertising Coordinator/Sales: Sarah Ahlers McInerney

Photographer: Wayne Kryduba

Results: Jack Moran

MDRA Officers: Dave Marek, President Randy Fulton, Vice President Jenny Harrington, Secretary Josh Jacobson, Treasurer Norm Champ, Past President

MDRA Board Members: Sheila Becker, Lisa Richardson, Nathan Campeau, Rochelle Christensen, Craig Moscetti, Rick Recker, Sarah Stangl, Cindy Campbell, Kathy Larsen

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

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

MARCH/APRIL 2016

FROM THE PRESIDENT DAVE MAREK

ear members,

As I take over this spot from the wonderful Norm Champ something occurred to me that was a bit daunting. Never did I think while reading these letters for the past few years I would actually be tasked with writing them some day. An engineer by trade, this is something that may take some time to get better at doing. Not unlike running I guess. I may not always fill these letters with inspirational quotes or bits of incredible wisdom but I hope you will find some value and I encourage you to provide feedback. Hopefully this letter finds all of you well and training to meet your goals. For me, at the time of writing this letter, looking ahead at the upcoming year is always exciting and keeps me going when it is seemingly cold and gray (or dark) 24/7. I’m planning my races whether running or volunteering in some capacity, and continually seeking to make improvements in my training. I think that is one reason I love running. It is a good metaphor for life. Set a goal, make a plan, deal with challenges along the way, and then go out and get after it. Sometimes it works out well, sometimes we crash and burn. But there is always the next goal, the next race, the next workout to keep us moving forward. One of my primary non-running goals this year is to continue to give back to the running community and that is why I decided to try filling the rather large shoes of those who have come before me in this position. As we will very soon change seasons from winter to spring, so has MDRA changed with our board elections recently completed and our terrific new operations manager, Sarah, is off to a flying start. I am excited for 2016 and beyond with fresh faces and new ideas. I want to thank the new and returning board members for their service. I hope to see those whose terms have ended continue to be active members of MDRA. And I want to again thank Heidi Miler for her years of service. I am looking forward to what the future brings for MDRA. I hope you are as well. I would love to hear from you if you have opinions on what we could do better or new things you think we should be doing. I will continue to deliver a message that our past president talked and wrote about frequently. And that is, we thank you for supporting MDRA and we ask that you try and spread the word as we continue to try and grow membership. I also believe that taking the time to volunteer is something all of us should try to do. Running has given me a lot in terms of experiences and meeting so many wonderful people. Volunteering at races, coaching training classes, and serving on the board has been very fulfilling. I hope you will find a way to help even if it is just for one race or event. I promise you’ll enjoy it. I also want to remind you to follow MDRA on Facebook or Twitter to stay abreast of all the current news. As you read this our Grand Prix series is underway, the MDRA spring races will be upon us starting with the Lake Johanna 4 Mile and MDRA 7 Mile in March, and our spring marathon train-

MARCH/APRIL 2016

ing class begins. I encourage you to participate whenever you can! In closing, while I mentioned I may not always have inspirational quotes I will leave you with one I like and a real life example that recently made me smile. At the annual MDRA party in January one of our older Grand Prix award winners commented that she had recently had surgery and may not be able run like she once did. She said that instead she was going to take up race walking. That is the spirit I love. And it nicely fits the quote I often use, “There will come a day when I won’t be able to do this anymore. Today is not that day.” Run safe and remember to have fun everyone,

Dave Marek President, MDRA Board of Directors

MDRA MDRA Womenâ&#x20AC;&#x2122;s Running Camp

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April 8 - May 27, 2015

Wednesdays â&#x20AC;˘ April 6-May 25 Are you a beginner who would like to become a runner? Are you a runner who would like to become stronger, fitter, faster? This is the camp for YOU! t

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Name:____________________________________________________________________________________________ Address:__________________________________________________________________________________________ City, State,Zipcode: _________________________________________________________________________________ Phone:______________________________ M or F ______ Birthdate: ________________________________________ EMail:_____________________________________________________________________________________________ I do hereby waive and release any and all claims for damages that I may incur as a result of my participation in this class against the MDRA, all sponsors, employees, volunteers or officials of this organization. I further certify that I have full knowledge of the risks involved in this event and that I am physically fit and sufficiently trained to participate. This Release Waiver extends to claims of every kind whatsoever, forseen or unforseen. The undersigned further grants full permission to MDRA and all sponsors to use any photographs, video, motion pictures and records of class events for any purpose. 4JHOBUVSF

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MARCH/APRIL 2016

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

MDRA race calendar set The Minnesota Distance Running Association is excited to announce the 2016 MDRA Race Calendar. Three free races for members, three kids’ runs, one of the few certified 15Ks in the state, a time handicapped 10 Mile, Minnesota’s fastest 10K and a very special 35th Anniversary City of Lakes Half Marathon. There is a race for everyone! Links to race pages and registration can be found at runmdra.org. 2016 MDRA RACE CALENDAR Saturday, March 12 Lake Johanna 4 Mile 10:00 a.m. - Schmidt Park, Arden Hills MN **free for members** Saturday, March 26 MDRA 7 Mile 9:00 a.m. - Cross of Glory Baptist Church, Hopkins MN **free for members** Saturday, April 2 Ron Daws 25K 8:00 a.m. Cross of Glory Baptist Church, Hopkins MN $5 for pre-registered members, $15 nonmembers, $20 race day Saturday, April 9 Fred Kurz 10 8:30 a.m. – Wayzata Middle School, Luce Line Trail, Wayzata MN $10 for pre-reregistered members, $20 nonmembers, $30 race day Sunday, April 17 MDRA Mudball Classic 4 Mile and Trail Kids ¼ & ½ Mile 10:00 a.m. – Theo Wirth Park, Quaking Bog Trails, Minneapolis MN **free for members** Sunday, May 29 Mississippi 10 Mile 8:00 a.m. – Crosby Farm Regional Park, Saint Paul MN $10 pre-registered members, $15 nonmember, $20 race day Wednesdays in August 42nd Annual MDRA Como Park Cross Country Relays 6:45 p.m. 2-person relay, 6:30 Kids ¼ or ½ Mile Como Park, Saint Paul MN $.50 14 and under, $2 15-17, $4 18+ High School runners are eligible every week. Championship week is Aug 31. Sunday, August 7 35th Annual MDRA 15K 8:00 a.m. – Crosby Farm Regional Park, Saint Paul MN $25 pre-registered members, $30 nonmembers, $30 race day Monday, Sept 5 Victory Labor Day Races 5K, 10K, Double Header and Kids Victory Lap 10K - 8:00 a.m., 5K - 9:30 a.m., Kids Victory Lap ½ Mile – 10:20 a.m., Webber Park, Minneapolis http://www.victoryraces.com Members receive a $5 discount on pre-registration Sunday, Sept 11 35th Anniversary Jeff Winter City of Lakes Half Marathon 8:00 a.m. - Lake Harriet, Minneapolis MN http://www.cityoflakeshalfmarathon.com

MARCH/APRIL 2016

Members receive a $5 discount on pre-registration

2016 MDRA Women’s Running Camp Wednesdays, April 6 through May 25, 6:00 – 7:30 p.m. Edina Community Center, Edina MN The women’s running camp is for any walker, beginning runner or experienced runner looking to become faster, fitter and have fun. If you are a runner of any ability level, we can help you gain speed, strength and endurance. This class has a wonderful staff of coaches and, in addition to workouts, there are speakers on topics ranging from running shoes to nutrition to core strength. Please go to runmdra. org or turn to page 3 for registration information.

Eight Area Runners Earn Athlete Development Grants Eight Minnesota runners were recently awarded grants through the Minnesota Elite Athlete Development Program (MEADP), a partnership between Grandma’s Marathon Inc., Twin Cities in Motion and the Minnesota Distance Running Association. This year’s recipients are Emma Lee ($750), Heather Kampf ($750), Stephanie Price ($500), Gina Valgoi ($500), Jonathan Peterson ($1500), Daniel Docherty ($500), Devin Monson ($250) and Josh Dedering ($250). The recipients were judged based on their current state of athletic accomplishment, their potential for further development and the extent to which the grant will assist the athlete in reaching their potential. MEADP will also award $300 to each 2016 Olympic Trials qualifier from Minnesota in the marathon and on the track.

MDRA Board of Directors Election Results The MDRA elections were held and results were announced at the 2016 Annual Party. Thank you to outgoing president Norm Champ for his service. He will now serve a one-year term on the MDRA board as the past president. Dave Marek moves from vice president to president, Randy Fulton is vice president and Jennifer Harrington is the secretary. Winning re-election for two terms are Nathan Campeau and Lisa Richardson. Current board members with one term remaining are Shelia Becker, Rochelle Christensen, Craig Moscetti and treasurer, Josh Jacobson. Newly elected board members Rick Recker, Cindy Campbell, Sarah Stangl and Kathy Larsen are starting two year terms at the February Meeting. Thank you to our dedicated board members and officers, past and present for their commitment of service to the MDRA.

Volunteers Needed We want you! … to lend a hand at our races! Please contact Sarah at MDRAsarah@gmail.com to have your name added to our volunteer mailing list. Information for signing up to volunteer will be emailed out monthly.

RUNNING BRIEFS

News and Notes from the Roads, Trails and Track

Heidi Miler prepares to take a slice out of her cake at a going-away party held in her honor recently. She was recently awarded the Patrick Lanin Award for Distinguished service for her 25 years of service as the MDRA office manager. Photo by Wayne Kryduba

2016 MDRA Awards

2016 Grand Prix Winners

Pat Lanin Award for Distinguished Service was presented to Heidi Miler for her 25 years of service as the MDRA office manager. The MDRA Volunteer of the Year for 2015 was awarded to Lee Dittbenner for his long time commitment to the annual Mudball Classic 4 Mile and volunteer activities with the MDRA.

Danielle Gordanier Overall Women’s winner and 40-44 F Eric Thies Overall Men’s winner and 34 & under M Elaina Schellhaass 34 & under F Melissa Gacek 35-39 F Nathan Campeau 35-39 M Michael Nawrocki 40-44 M Colin Gardner-Springer 45-49 M Shelly Larson 45-49 F Lisa Hines 50-54 F Rob Class 50-54 M Dale Heinen 55-59 M

Andriette Wickstrom 60-64 F Mark LeDuc 60-64 M Delma Bartelme 65-69 F Mike Mann 65-69 M Sandra Dalquist 70-74 F Norm Purrington 70-74 M Dorothy Marden 75-79 F Rick Kleyman 75-79 M Richard Burch 80-84 M Bill Fraser 85-89 M

2016 Trail Grand Prix Winners Katie Thompson, Overall Female

Scott Purrington, Overall Male

Special Thank You The MDRA would like to acknowledge those who made additional financial contributions recently: Sandra Dalquist, Phil Davis and Leanne Hansen, Lee Dittbenner, Tim Floyd, William Grassl, Terry and Leslie Hakkola, Wayne Horsman, Gary and Lily Podany, Mark Sanko, Patti Vitek, Leigh Webber, Lisa Wicktor, Allie Welch and Chad Heer.

MARCH/APRIL 2016

FUEL

Proper fueling before, during and after an athletic event Nutrition plays a vital role in athletic performance BY RENEE KORCZAK, PhD, RD, LD

t should not come as a big surprise that nutrition plays a vital role in athletic performance. For example, in an athleteâ&#x20AC;&#x2122;s diet, carbohydrates are the primary energy source for exercising muscles, whereas protein is needed for the repair of tissue and the synthesis of new muscle that results from training. Fat, from poly and monounsaturated sources, helps to decrease inflammation and improve blood flow, whereas minerals such as calcium are essential for optimal bone health. If you have ever self-educated yourself in sports nutrition, then perhaps this is common knowledge, but many athletes struggle when it comes to combining foods to gain the proper nutrition. If you are an athlete searching for ways to set yourself up for successful performance, the answer is actually on your plate. Use the following nutrition tips to perform at your very best on the day of your event.

Pre-event nutrition

1. Eat a well-balanced meal that includes a carbohydrate, protein, and fruit or vegetable about two to four hours prior

runners stock up before the securian Winte run in st. paul Photo by Wayne Kryduba to the event. (Example: Whole grain toast with natural peanut butter and sliced banana) 2. Drink 12-24 ounces of water two to four hours prior to the event. 3. Eat a light and healthy snack one hour before the event. (Example: trail mix, a protein bar, Greek yogurt or dry cereal) 4. Drink six to eight ounces of water, one hour before the event.

MARCH/APRIL 2016

During the event nutrition 1. Drink six to eight ounces of water every 15-20 minutes. 2. Consume a carbohydrate source after 60 minutes of exercise. (Example: sports drink)

Post-event nutrition

1. Eat a snack about 30 minutes after finishing exercise. (Example: one sports bar) 2. Drink water the rest of the day.

3. Eat a balanced meal that includes a carbohydrate, protein, and fruit or vegetable one to three hours after exercise. (Example: grilled chicken with spaghetti and mixed vegetables)

Contact information

Renee Korczak, a consultant dietitian with Premier Nutrition, LLC, can be reached via email at korczak.renee@gmail.com

T RA I N I NG

Better Breathing means better performance Part III: Your breathing could improve your PR BY DEANNA REITER

cientists have spent a great deal of time in the past decade researching the effects of better breathing. From reducing dry eyes to improving endurance in the legs, scientists are discovering just how important our breathing is. If you’re uncertain whether better breathing can improve your performance, try this simple exercise. Get down on the floor in a forearm plank and force yourself to breathe poorly. Pant. Hold your breath. Take tiny sips of air. See how many seconds you can last in this position with poor breathing. Then take a break for a few minutes and do a second forearm plank. Breathe deeply from your belly. Breathe through your nose. Inhale for at least five seconds and exhale for another five seconds and repeat this count for as long as you can endure the pose. How many seconds – or minutes – are you able to stay in a plank this time? I notice that I can more than quadruple my time spent in plank when I’m breathing deeply compared to breathing poorly. Even if better breathing only increases your endurance by just a few seconds, it’s still a really easy shift to make. After all, since we’re breathing all day

long anyway, why not breathe correctly and then shave some time off your Personal Record (PR)? In part one of this series, we learned how important it is to breathe into the belly. In part two, we learned how important it is to breathe through the nose. In part three, let’s add on to these two basic principles with two new breathing techniques designed specifically for runners: Rhythmic Breathing and Zone Breathing.

Rhythmic Breathing

After you’ve spent some time incorporating belly breathing and nose breathing into your training runs, it’s time to take it a step further. A great way to develop diaphragmatic strength and gain efficiency with the breath during running is to coordinate your inhalations and exhalations with your foot strikes. According to running coach Budd Coates, author of “Running on Air: The Revolutionary Way to Run Better by Breathing Smarter,” the best way to combine foot strikes with breathing is in a 3:2 ratio. He refers to this pacing as Rhythmic Breathing, in which you inhale for three foot strikes (right-leftright) and then breathe out for two foot strikes (left-right).

Coates claims this pacing is more ideal because the greatest impact to your body while running is during exhalation, when your diaphragm relaxes and your core is less stable. This decreased stability could result in injury. And if you always strike with the same foot every time you exhale, that side of the body is forced to absorb a great deal of impact over time. However, during more intense sections of running, such as hill running, you may need to utilize a 2:2 ratio (inhale: right-left, exhale: right-left) to accommodate the increased oxygen needs in your body. Try rhythmic breathing at a slow point in your racing season so that it’ll be perfected by race time. Play around with it and see what happens.

Zone Breathing

The second breathing technique is one that I’ve modified from past running coaches of mine. Zone Breathing is designed for the end of a difficult training run or race, when you are gasping for air and reaching your anaerobic threshold. Zone Breathing puts you in control of your breathing, so that even when you’re at maximum intensity, your breathing doesn’t have to suffer. Instead of gasping and panting, your

breathing can be rhythmic and deep. Breathe in a rhythm of two short exhales (one second each), followed by one extended exhale (two to three seconds). The inhale will naturally follow. This breath sounds like “who who whooo.” Breathing exercises such as this one, where the exhalation is longer than the inhalation, creates a relaxing effect, which is perfect to calm you down during high intensity running. It can also provide your body with more oxygen than it was receiving while you were gasping for air. It can mentally decrease the perception of the intensity of the run. Furthermore, it provides a nice distraction for you by keeping your concentration on your breathing rhythm. All of these results help to keep you in a “zone” where you are calm, in control and powerful. It’s recommended to try this breathing technique during a workout before using it as a race strategy. Take your time incorporating these new breathing techniques into your running, especially if you’ve become familiar with one way of breathing for many years – or even decades. Play with these breathing techniques and see what happens with your PR.

MARCH/APRIL 2016

LOST AND FOUND

The $1,500 dog BY RICK RECKER

n a cold, damp April morning, I was running north from downtown Minneapolis along the Mississippi River, my usual route. As I approached one mile, there is a retaining wall along a creek that empties into the river. I noticed a flier tacked on the wall. I stopped, as I had never seen notices posted there since it was in a remote place. There was a picture on the flier of a dog, and above it, ‘$1,500 Reward’. I thought, “That’s a lot of money for a dog. Someone must really want their dog back” and continued running. “I’ll never see that dog,” I thought. Another mile, and I crossed the river on the railroad bridge on the north end of my loop. Approaching mile three, between Graco and the river, to my right, on a knoll next to the river, the dog appeared. I blinked, and it was gone. It’s somewhat remote there, not a lot of people go through there. “That was the dog,” I thought, and continued my run, thinking that tomorrow, when I do the same run, I’ll look to see if the notice is still there and get the phone number attached to it. Running a little further, I thought, I’ll go back across the river, and get that phone number right now. You know, us runners don’t like to change our planned run in the middle. But I did. I got the number. The next challenge was to remember it, till I got home. I did remember, and called. A woman’s recorded voice instructed me to leave a mes-

Rick recker is pictured here during the last run inside the metrodome. this month, recker recalls a story in which he helped rescue a dog he had seen while out for a run in minneapolis. sage, and I did. “I know where your dog is, call me.” This was 7 a.m. By 10 a.m. I was thinking that maybe the owner wasn’t caring as much about the dog as I thought. I decided to call again, before putting the adventure aside. She answered. Turns out that the dog had been lost for three months, January to March, a cold winter that year, and the owner had become discouraged. She’d experienced too many false alarms. I told her that I’d seen her dog, and began to explain where

MARCH/APRIL 2016

Bodie (I learned the dog’s name) was. In winter, animals don’t travel far from their den, and I assumed that Bodie was along that short (600 meter) stretch of the riverbank. She interrupted me, saying that I was going to be the point on the search, and that I was going to show her. Okay, but I’ve got an appointment at lunch. Well, so did she, so we arranged to meet at 1:30 p.m. She would pick me up at the Towers. She was there in her limo, with driver, at 1:30 p.m. The introductions went well, ex-

changing contact info, and then we were off on the adventure. I instructed the driver as to where we were going. Just the place to get mugged any time of day, but, if you want your dog, we’ve got to go there. He knew the area, a pro driver. When we pulled around the Graco building, the woman and I got out of the car and proceeded along the riverbank. There is a driveway there, so the limo could follow along. Except for the homeless drunk, passed out, blocking the river

path, we made our way easily along the river. The rivers in the spring in Minnesota can be pretty wild. This was April 15 and the river was raging. At one end of this clearing, there is a fence that blocks exit and entrance to the back of the Graco building. The other end is open, and most of the time the gate is open in the fence. Us runners try to find our own path, and I tried many times to get around that fence close to the river. No way around it. Chain link, three meters high, and extending into the river. This fence stops me. I thought the dog would be down in the corner there, by the fence. The fence is impenetrable, lots of thick brush. You can’t get through, so no one goes there. We approached the fence, and I noticed that the gate was open. Then the owner screamed, “BODIE”! There was Bodie, heading for the open gate. I’m a runner, so I went for the gate. I

“When I got out, I looked down to the riverbank, and I could see the driver leaning against the car, looking upriver, behind a building. I ran, looked upriver, and there was the owner, crumpled to her knees, totally soaked with river water, holding Bodie in her arms.”

got there first, so Bodie headed back along the fence toward the river. The woman, not a runner, not even a very good walker, and maybe 70 years old, went after Bodie. That brush is thick, and the water is raging. I was shocked. I thought, “Don’t go in the river”! But there was no stopping her. So I yelled, “Hold onto the fence”! Somehow Bodie got under the fence. I saw him

maybe 100 meters down the riverbank. We’ve come this far; we’re not going to lose Bodie now. I knew how to get around the fence. It would be about a 600meter sprint to head him off. I went through the gate, sprinted up the street, and happened to meet the limo at the corner. I got in the car, and we sped to the entrance of the lumberyard, which was the next property downriver. I ran into the office to get permission to enter the yard. When I got out, I looked down to the riverbank, and I could see the driver leaning against the car, looking upriver, behind a building. I ran, looked upriver, and there was the owner, crumpled to her knees, totally soaked with river water, holding Bodie in her arms. They took me back to the Towers. She said that she didn’t have her checkbook. I said, “You know where I am. Do the right thing.” That was a fun day.

A couple of good adrenaline rushes. The river brings lots to us that live along it. A week passed. No contact. Then a phone call. I was invited to a welcome home party for Bodie in Edina. Bodie had been lost or stolen in Edina, and had made his way down the Greenway, across the river to NE Minneapolis over three months, in a very cold Minnesota winter. The owner had a map on the wall of her kitchen, with tacks indicating the sightings of Bodie as he travelled. It happened that the owner had ended up in the hospital for a few days. And Bodie: 23 lbs. when lost, 17 lbs. when found. There were about 30 people in attendance, and Bodie was the star. I was second fiddle. Very nice buffet, really good food. There was an announcement and I received an envelope. When I got home, I opened the envelope. $1,500.

MARCH/APRIL 2016

RACE RECAP

2016 Olympic Marathon Team Trials recap BY CHAD AUSTIN

he 2016 U.S. Olympic

Team Trials marathons were held in Los Angeles on February 13. The race was open to any U.S. citizen that ran faster than 2:19 or 2:45 for men and women, respectively, during the qualifying window. Guys could also qualify by running a half marathon in 1:05 or better, while the gals needed to run 1:15. Over 400 runners would reach these standards, including at least 30 runners with Minnesota ties (see sidebar). The top three runners in each race, men’s and women’s, would make up the team heading to Rio de Janeiro, Brazil, for the Olympic Games in August. As the race approached, it struck me how many similar story lines, and questions, there were between the men’s and women’s races. All of the runners that made up the 2012 team were back (Meb Keflezighi, Ryan Hall, Abdi Abdirahman, Shalane Flanagan, Desi Linden (nee Davila) and Kara Goucher). Both fourth place finishers from that year were back, too: Dathan Ritzenhein and Amy Cragg (nee Hastings). With Ritz and Cragg also being Olympians on the track, would we even crown a new Olympian on race day? Not only did both U.S. Masters record holders, Keflezighi and Deena Kastor, qualify for the race, but they both had a legitimate shot of making the team. Keflezighi’s 2:08:37 was the fastest qualifying time on the men’s side, while Kastor’s

2:27:47 seeded her fourth. Could a runner in their 40s compete with the top 20 and 30-somethings? Galen Rupp and Molly Huddle are arguably the best runners in America. Having each qualified with a half marathon time, would they make their marathon debuts at the trials? The last month leading up to the race, answers to these questions began to emerge. Hall retired from the sport; Abdirahman and Kastor scratched due to injury and Rupp announced he would run, while Huddle would not, choosing to focus on the track instead. As I read reports prior to the race I found it difficult to pick my fantasy team. Each report made every runner sound like they were in the best shape of their life. Maybe it was true, but my guess is that there was a lot of gamesmanship going on, too. No one wanted to let on that they were battling injury or perhaps their buildup didn’t go quite as planned. In the end, most of the experts agreed on the favorites. Keflezighi and Ritzenhein seem like the most certain to make the team, and Rupp was just head and shoulders above everyone else at shorter distances, they saw no reason why it wouldn’t carry over to the marathon. For women, Linden and Flanagan are locks to make the team with the third spot up for grabs between Cragg and Goucher. As for dark horses, Luke Puskedra, Sam Chelanga, Jared Ward, Diego Es-

MARCH/APRIL 2016

Kara Goucher is pictured with her son after placing fourth at the U.S. Olympic Trials on Feb. 13. this photo is from her instagram account. trada, Serena Burla, Kellyn Taylor, Annie Bersagel and Sara Hall seemed the most likely to have an outside chance of making the team. However, with 15 guys under 2:13 and seven gals less than two minutes apart after the favorites, they’d have to run the race to determine the team. The men’s race began first and with temperatures already in the mid-60s, under sunny skies, the pace was conservative from the start. The leaders went through the half in a relatively easy 2:13 pace. Around 25K, Tyler Pennel, the 2014 Medtronic

Twin Cities Marathon champ, broke the race open with a 4:47 mile and only Rupp and Keflezighi were able to maintain contact. Pennel would hang with the leaders for a few miles before starting to fade. Keflezighi and Rupp ran together until mile 22 before Rupp showed why he’s the best distance runner in America. He put over a minute on Keflezighi in the final four miles to win in 2:11:12. Keflezighi made his fourth Olympic team, finishing second in 2:12:20. Meanwhile, Jared Ward was just one of seven people on the day,

in either race, to run negative splits. He followed up his 1:06:31 first half with a 1:06:29 second half and was rewarded with the third and final spot on the team. Puskedra, the fastest American in 2015, would finish in the dreaded fourth position. And although Pennel would eventually finish fifth, Keflezighi credited him with making the race. The women’s race started 15 minutes after the men and began at a conservative pace, too. However, while the men waited until mile 15 to begin racing, the women’s lead pack of four started to pull away by mile 10. Favorites, and training partners, Flanagan and Cragg were in the mix along with dark horses, Taylor and Hall. By the halfway point the training partners looked like they were out for a training run, as they eased into the lead by themselves. Taylor remained in third for the time being; however, she had three Olympians, Linden, Goucher and Janet Bawcom breathing down her neck. By mile 16 Linden passed Taylor to move into third place. Although Linden would continue to lose time to the leaders over the next five miles, falling as much as 1 minute and 2 seconds back, she seemed content to have built a 19 second advantage on Goucher by mile 21. That margin jumped to 36 seconds within the next mile and it seemed like the women’s positions were set. Little did we know that things were about to get interesting. By mile 24, Flanagan was really starting to struggle in the heat. Cragg stuck around as long as possible to help her teammate, but with a mile to go, and with Linden just 18 seconds back, Cragg couldn’t wait any longer if she wanted to win. Cragg ran 2:28:20 for the win, while Linden passed Flanagan for second in 2:28:54. Flanagan had enough of a cushion to hold onto third in 2:29:19, while Duluth native Goucher found herself in the worst possible spot at an Olympic qualifying race, 65 seconds out of third.

A look at the runners with Minnesota ties at the trials Here is a list of the runners with Minnesota ties that qualified for the Olympic Trials Marathon, along with their place and time at the trials, as well as their qualifying information. Even though many of them choose not to run, we want to acknowledge them for achieving the qualifying standards. NOTE: DNF = Did Not Finish and DNS = Did Not Start. MEN Matthew Llano: 6th place 2:15:16. Qualifier: 2:12:28, Berlin (’15). Patrick Smyth: 8th place 2:15:26. Qualifier: 1:03:21, Garry Bjorklund Half Marathon (’15). Malcolm Richards: 18th place 2:18:40. Qualifier: 2:15:48, Medtronic Twin Cities Marathon (’13). Jonathan Grey: 35th place 2:24:09. Qualifier: 1:02:47, Jacksonville Bank Half Marathon (’16). Josh Dedering: 65th place 2:29:09. Qualifier: 1:03:31, Aramco Houston Half Marathon (’15). Eric Loeffler: DNF. Qualifier: 2:16:50, Grandma’s (’15). Joe Moore: DNF Qualifier: 1:03:33, Aramco Houston Half Marathon (’14). Tim Tollefson: DNF. Qualifier: 2:18:29, California International Marathon (’13).

Mason Frank: DNF Qualifier: 2:18:34, California International Marathon (’15).

Melissa Burkart: 69th place 2:50:20. Qualifier: 2:43:40, Milwaukee Lakefront Marathon (’14).

Robert Molke: DNS. Qualifier: 1:03:27, Aramco Houston Half Marathon (’15).

Emma Lee: 73th place 2:50:50. Qualifier: 2:43:18, Grandma’s Marathon (’14).

Biya Simbassa: DNS. Qualifier: 1:03:28, Aramco Houston Half Marathon (’16).

Bria Wetsch: 116th place 2:58:30. Qualifier: 2:42:33, B.A.A. Boston Marathon (’14).

Eric Finan: DNS. Qualifier: 1:03:29, Aramco Houston Half Marathon (’15).

Lisa Baumert: 129th place 3:03:59. Qualifier: 2:43:38, California International Marathon (’14).

Jonathan Peterson: DNS. Qualifier: 1:04:26, Aramco Houston Half Marathon (’15). Ben Sathre: DNS. Qualifier: 1:04:52, Garry Bjorklund Half Marathon (’15). Andrew Carlson: DNS. Qualifier: 1:04:52, Garry Bjorklund Half Marathon (’14). Michael Reneau: DNS. Qualifier: 1:04:59, Aramco Houston Half Marathon (’14). WOMEN Kara Goucher: 4th place 2:30:24. Qualifier: 2:37:03, TCS New York City Marathon (’14).

Katie Schiemann (nee Howery): 130th place 3:05:03. Qualifier: 2:43:45, Chevron Houston Marathon (’16). Emily Gordon: 146th place 3:15:05. Qualifier: 2:39:58, Surf City USA Marathon (’14). Annie Bersagel: DNF. Qualifier: 2:28:29, METRO GROUP Marathon Dusseldorf (’15). Michelle Lilienthal: DNF. Qualifier: 2:34:49, Medtronic Twin Cities Marathon (’13). Megan Hogan: DNF. Qualifier: 1:12:12, NU Hartford Marathon (’14).

Elizabeth Herndon: DNF. Meghan Peyton: 49th place Qualifier: 2:39:21, Medtronic 2:46:46. Qualifier: 2:38:57, Twin Cities Marathon (’14). Medtronic Twin Cities Marathon (’13). Katie Moen: DNS. Qualifier: 1:14:30, Aramco Houston Half Jenelle Deatherage: 65th Marathon (’16). place 2:49:37. Qualifier: 2:39:59, Grandma’s Marathon (’15).

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presents

2016

SPRING

NEUTRAL—3 MOTION STABILIZING—4 PERFORMANCE—5

SHOE REVIEW

Finding the best shoe for you has traditionally begun by assessing the characteristics of your feet and gait, and then matching them with the features and properties of a particular shoe. If you had a neutral gait, then your need for specialized shoes was reduced. However, if you rolled to the inside of your foot, called overpronation, the thinking was that you required a more heavily supported shoe. This approach was based on the science and construction-based solutions of 30 years ago. The notion of overpronation, and the thinking behind it, continued until recently. The (oversimplified) idea was that overpronation was bad and required a design solution to “correct” it. Runners who overpronated risked injury if they didn’t run in shoes that employed a structure to correct the excessive motion. The recent minimalist movement (think: unstructured shoes, thinner/minimal midsoles, zero-drop shoes, etc.) set in motion an exploration and rethinking of these longheld tenets. Yes, the use of geometry and lighter materials have improved running shoes and their performance. But more importantly, this has resulted in a paradigm shift toward the understanding that running shoes by themselves don’t prevent overuse injuries because they can’t control overpronation. This doesn’t mean the accepted stabilizing technologies are unnecessary. They actually help resist the premature breakdown of the shoe’s structure and performance, playing a key role in the comfort of both your runs and your wallet. They just can’t stop the motion that your feet are inclined to take. The motion of general foot types is best served, first by certain footwear properties, components, and designs, and, second by an individual runner’s preferences for fit and feel. Of the two, fit and feel trump properties, components, and designs. All feet pronate and some, depending on their movement patterns, pronate more than others. That’s why what we suggest is a starting point within the categories of running footwear styles, but it’s only a starting point. Runners are very fond of their go-to shoes, and a large percentage of runners have been guided toward a particular shoe at the suggestion of a running specialty store. That suggestion starts the learning process for what works for the runners. With all the services your local running specialty store provides, it’s a great place to start your search. — Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

MARCH/APRIL 2016

FORTIUS Media Group, LLC Partners

2016 Spring Shoe Review Since I ran in my first sneakers 44 years ago, the technology has changed. More brands mean better products and safer, more enjoyable running and racing. My first real running shoes, Onitsuka Tiger Cortez, were followed by adidas Interval track spikes. My brightly colored Nike waffle racers in 1975 were a revelation. Then I broke 5:00 for the mile in Brooks’ Villanova spikes. My first hour-run champs and 10,000m on the track were contested in Nike Pre Montreals. My 1976 Christmas Relays’ leg of 10.6 miles was run in New Balance racing flats. In 1978 I learned about Mizuno and ran in them for a while. In the last couple of years as I built back up to two hours of near-daily walking, I’ve been in HOKA ONE ONE Stinsons, adidas Boost, and Brooks Beast. My first try in Skechers Go Walks were amazing—lighter than ever, yet great for my back! I’m sure that you’ve got your own “scrapbooks” of shoe memories. We hope you’ll read our reviews, then visit your local running store and find the best shoes for your needs.

Larry Eder Publishing Director FORTIUS Media Group, LLC P.S. I’m off to the Olympic Marathon Trials next week! Read about it on the Running Network websites in the sidebar to the right.

On Cloudflyer

Saucony Hurricane ISO 2 NEW SHOE

RENOVATION

Spring 2016

American Track & Field www.american-trackandfield.com Athletes Only www.atf-athlete.com Athletics-Africa www.athletics-africa.com/s/ Austin Fit www.austinfitmagazine.com California Track & Running News www.caltrack.com Club Running (RRCA) www.rrca.org/publications/ club-running Coaching Athletics www.coachingathleticsq.com Colorado Runner www.coloradorunnermag.com Footnotes (Long Island, NY) www.glirc.org Get Active! & Club Business International www.healthclubs.com Hawaii Sport www.hawaiisportmag.com Latinos Corriendo www.latinoscorriendo.com Michigan Runner www.michiganrunner.net Missouri Runner & Triathlete www.morunandtri.com New England Exchange Zone www.usatfne.org Outdoors NW www.outdoorsnw.com Out There Monthly www.outtheremonthly.com Race Packet DC www.racepacket.com RunMinnesota www.runmdra.org Running Journal, Racing South www.running.net RunOhio www.runohio.com Track & Field News www.trackandfieldnews.com Winged Foot (NYC) www.nyac.org Winged M (Portland, OR) www.themac.com Youth Runner www.youthrunner.com www.ePodismo.com (Italy) www.ePodismo.com/USA www.HalfMarathon.net www.JumpingTheGun.com www.MarathonGuide.com www.RunBlogRun.com www.issuu.com/RunDenmark www.RunJumpThrow.com www.RunningProductReviews.com www.SlowTwitch.com www.USTFCCA.org www.WomenTalkSports.com www.WorldWideRunning.com

Project Coordinator/Editor: Christine Johnson Reviewer: Cregg Weinmann Designer: Kristen Cerer Proofreader: Marg Sumner, Red Ink Editorial Services, LLC Shoe Photography: Daniel Saldaña, Cregg Weinmann Advertising Sales: FORTIUS Media Group, LLC Publishing Director: Larry Eder, 608.239.3785, fortiusmedia@gmail.com Ad Manager: Adam Johnson-Eder, 608.556.9164, adamlawrenceeder@gmail.com Legal Counsel: Perry F. Goldust This 2016 Spring Shoe Review is produced independently by FORTIUS Media Group, LLC for its partner publications and websites. All shoes reviewed were tested by experienced, competitive runners who were matched to the biomechanical purpose of each shoe model.

adidas Ultra Boost ST

Nike Lunar Tempo 2

New Balance Fresh Foam 1080

Motion Stabilizing

Performance

Neutral

Spring 2016

FORTIUS Media Group, LLC and its partner publications and websites suggest that, as with all fitness activities, you meet with a healthcare professional before beginning or changing your fitness regimen.

2016 Spring Shoe Review — 2 — FORTIUS Media Group, LLC

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N EUTRAL 361º Shield

110

HOKA ONE ONE Vanquish 2

170

MBT GT16

The running line from 361˚ continues to broaden, adding more shoes in key categories. The Shield debuts in the Neutral category and is geared toward providing performance without breaking the bank. The upper is open mesh in the rearfoot with engineered mesh in the forefoot. Overlays at the toe and saddle shape and support the upper, and articulation at the lacing allows the shoe to conform to the midfoot and securely wrap the instep. The midsole features a new configuration of EVA and 361˚’s Qu!kfoam. The EVA makes up most of the midsole with a framework for the Qu!kfoam in the full heel and the forefoot’s center for added cushioning under the highest-pressure areas. The result is effective shock attenuation that’s durable enough to stand up to serious training. The outersole is a thin layer of rubber, well textured for grip, and segmented into nearly a dozen islands to flex as required as the foot twists and bends through the gait. The quality of the cushioning, fit, and durability at this price makes the Shield an excellent value.

“Good fit and cushioning. Impressed with the cushioning and performance. You can put them on and forget about them.”

HOKA ONE ONE’s acknowledged strength has been its maximum cushioning. The Vanquish 2 carries high the banner established by the Mafate and other models that launched the brand. The upper is closed mesh with 3D-printed overlays and splashy graphics. The fit is closer than some of its other models, but it’s pretty true to size. The midsole is two layers: a cradle of High Cushion EVA nestled into a High Rebound EVA cage. The 30-millimeter stack height (platform) offers protection, while the 5-millimeter geometry (the height difference between heel and toe) encourages efficiency. The outersole features thin carbon rubber at the perimeter of heel and forefoot and in a strip down the center of the forefoot. The remainder is toughened EVA. The cushioning is obvious, making the shoe great for recovery runs, but the Vanquish 2 is light for its size so it also rolls well at faster paces.

“Fits well, but not super roomy. The cushy ride was what impressed. Really cushioned, but not mushy. Always surprised by how light they are.”

MBT is shorthand for Masai Barefoot Technology, a brand known for its foot-strengthening designs. The GT16 is the first of three new shoes by MBT developed specifically for running. The upper is a breathable mesh with no-sew, fused overlays supporting the foot with an assist from a traditional toecap and TPU heel counter. The midsole is a maximally cushioned design. But more than that, it’s adapted the MBT concept to a midsole design that features three zones: a cushy heel, a firm pivot beneath the arch, and a rockered forefoot. The outersole is thin, tough rubber that’s got good traction and durability. Where the original walking shoes and sandals were very soft in the heel and firm underfoot, the GT16’s heel is well cushioned but firmer and rocks smoothly to the toe on each stride. The result is a pretty versatile recovery shoe that can handle some serious mileage.

“Good fit with a pretty plush interior. The heel is nicely cushioned, but the best thing about the ride was how the foot rolls with the shoe.”

Exhibiting some New England pragmatism, New Balance has done the inevitable, combining its best foam with its best Neutral shoe, resulting in the new Fresh Foam 1080. The upper is a closed mesh with a traditional saddle, featuring decoupled eyelets to wrap the foot effectively and securely. A smooth lining and plush ankle collar foam provide a deluxe feel against the foot. The midsole features Fresh Foam, with its lively feel and good protection. The shoe’s interior benefits from EVA Strobel board construction and a cushy polyurethane sockliner. The outersole is a full-length, hexagonal-shaped rubber compound that offers durability and good grip, while lateral flex grooves make this Fresh Foam configuration more flexible and responsive. A carbon rubber heel cap completes the deal. The sum of all this is an effective distance trainer. In fact, it’s so effective, it earned our award as the Best Shoe in the Neutral category.

“Really pleased with the fit, and the feel was premium. Great cushioning and responsiveness. I could get used to this.”

Pearl Izumi’s EMotion flagship, the N2, has been a reliable performer, and Round 3 stays true to that mission. The upper is a stretchy, closed mesh, completely supported by no-sew overlays. A new foam layer in the tongue softens the feel, while its large open spaces offer good ventilation through the mesh outer layer. Though the supporting overlays have been pared back slightly, their 3D-printed placement continues to hold the foot effectively. The midsole has been known for being pretty firm, which is why it has a responsive feel—it transfers energy efficiently—and its proven design continues without change, which will be good news to its fans. The outersole continues with Round 2’s fullcontact design, which does two things: It improves the friction between the shoe and the ground, providing better traction and it offers maximum stability throughout the contact. The lateral midfoot—not coincidentally the area of lowest wear—is the only area of the sole which is toughened foam. The result is a smooth-riding, high-mileage shoe.

“Comfortable, smooth fit that tempted me to go without socks. Protective but in a subtle way, not a marshmallow.”

150

New Balance Fresh Foam 1080

Neutral Spring 2016

150

Pearl Izumi N2 v3

120

2016 Spring Shoe Review — 3 — FORTIUS Media Group, LLC

MARCH/APRIL 2016

NEW SHOE Sizes: Men 8–13,14; Women 6–12 Weight: Men 11.2 oz. (size 11); Women 9.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

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

NEW SHOE Sizes: Men 6–14; Women 5–13 Weight: Men 11.5 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

NEW SHOE Sizes: Men 7–13,14,15,16 B,D,2E,4E; Women 5–11,12 2A,B,D,2E Weight: Men 11.3 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates Pearl N2 v2 Sizes: Men 7–13,14; Women 5–11,12 Weight: Men 11.2 oz. (size 11); Women 9.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

MOTION STABILIZING adidas Ultra Boost ST

Motion Stabilizing Spring 2016

180

Altra Provision 2.5

The design and engineering of adidas’ Boost material have provided a ride that has great cushioning. Now with the introduction of the Ultra Boost ST, it has a shoe with stability to match. The upper is a stretchy, engineered mesh with different “zones.” The forefoot offers the most stretch with a band-like, bunion-friendly region over the metatarsals. The midfoot features a supportive TPU saddle that cradles the foot and anchors the lacing. The heel features the same thermoplastic heel counter and pull-on tab seen in its sibling, the Ultra Boost. The midsole is also the same: all Boost foam with bouncy, durable cushioning. The medial side is filled in beneath the arch for extra support on contact. On the medial sidewall, a thermoplastic support links the saddle to the outersole, stabilizing the ride without affecting the cushioning. The outersole is a Continental rubber compound that stretches elastically to keep the sole’s shape consistent through the gait. Its combination of a resilient ride, good stability, and accommodating fit earned the Ultra Boost ST our award for Best Shoe in the Motion Stabilizing category.

“The stability converted this skeptic. Fit well, great cushion, and stable.”

Known for its zero-drop platform, Altra has a number of shoes over multiple categories. The Provision 2.5 is an intermediate update—Altra’s nod to a partial overhaul. In this case it’s the upper that gets the attention, with closed mesh and no-sew overlays providing support over the toes and through the saddle and with a stitched toe bumper shaping the height of the forefoot. The midsole is A-BOUND, a resilient foam that’s deeply segmented over a full-contact bottom to stabilize the foot by conforming to the running surfaces. A taller medial sidewall hinders too much inward roll. The outersole is a tough rubber compound that’s intersected by myriad flex grooves that also add traction. If you’re looking for a zero-drop shoe to add to your rotation, the Provision 2.5’s generous fit, stability, and geometry make it worthy of your consideration.

“Great toe room and cushioning. They were protective and durable. Still getting used to the zero drop.”

The 2000 series is well known for its decades-long reputation for smooth cushioning and stability. This update, Round 4 since its numerical reset to 2000, continues to provide the expected performance. The upper is now a slightly stretchy mesh with small openings instead of the closed mesh of its predecessor. No-sew overlays make the interior a bit smoother, without giving up the shaping or needed support of the upper. A new saddle shores up the midfoot, and its medial side is composed primarily of traditional overlays to handle support duties. The midsole is still FluidRide: several layers and densities, including GEL in the lateral heel and DuoMax in the medial arch, with a topmost layer of foam next to the foot. The outersole has the usual minor changes, but the flex grooves between the rubber pods follow the same path as Round 3. The best news is that the stability, ride, and fit have been well maintained in this high-mileage training shoe.

“Very stable, well cushioned, and for me, the ASICS fit is predictably good.”

The Ravenna is the most versatile shoe in the Brooks lineup, neatly splitting the difference between cushioning and stability. The upper features only no-sew overlays to smooth the upper more than Round 6, simplifying the design in the process. The saddle continues with the effective strap and Ghilley lace setup to snug the midfoot, and the closed mesh does a surprisingly effective job of allowing the foot to breathe. The midsole tooling is smoothed, though the sidewall shaping and compression lines deliver the same feel. The reworked outersole is sparser, with few areas of solid rubber, and the weight savings is significant—almost an ounce! The flex grooves give the shoe better flexion without compromising stability. Runners new to the Ravenna and longtime fans alike will find much to be praised in this solid shoe.

“Secure fit, nice and stable, plenty of cushion. What more could I ask?”

The Inspire has faithful followers because it has consistently delivered the ride and stability they expect from Mizuno shoes. The upper is open minimesh, similar to several of its recent predecessors because it breathes well. A return to traditional overlays in the rearfoot better supports the foot, and they work with the sole shape to keep the foot lined up. The midsole continues with U4ic foam and sports a new heel crashpad of U4icX, a livelier compound. A PU insole and foam Strobel board work with the midsole to give the ride a plusher feel. The outersole is still carbon rubber in the heel and blown rubber in the forefoot, though fewer flex grooves on the bottom and more in the sidewall make the cushioning and flexibility more effective than before. Large runners and those who steamroll shoes will find the Inspire is brawny enough to roll right back.

“I have worn them for over 3 months. They grip well and put up with my Clydesdale punishment. They don’t interfere with my mechanics during running, they just keep going.”

120

ASICS GT-2000 4

120

Brooks Ravenna 7

120

Mizuno Wave Inspire 12

120

NEW SHOE Sizes: Men 6.5–13,14,15; Women 5–12 Weight: Men 13.1 oz. (size 11); Women 8.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: low- to medium-arched feet with neutral biomechanics to excessive pronation

Updates the Provision 2.0 Sizes: Men 7–13,14,15; Women 5–11,12 Weight: Men 11.4 oz. (size 11); Women 9.2 oz. (size 8) Shape: semistraight Construction: Strobel slip-lasted, EVA Strobel board Recommended for: low- to medium-arched feet with neutral biomechanics to excessive pronation

Updates the GT-2000 3 Sizes: Men 6–14,15,16,17 B,D,2E,4E; Women 5–13 2A,B,D,2E Weight: Men 12.0 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with excessive pronation

Updates the Ravenna 6 Sizes: Men 7–13,14,15 D,2E; Women 5–12 B,D Weight: Men 11.7 oz. (size 11); Women 9.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with mild to excessive pronation

Updates the Wave Inspire 11 Sizes: Men 7–13,14,15,16; Women 6–12 Weight: Men 12.3 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with mild to excessive pronation

2016 Spring Shoe Review — 4 — FORTIUS Media Group, LLC

MARCH/APRIL 2016

MOTION STABILIZING Saucony Hurricane ISO 2

RENOVATION Spring 2016

The Hurricane has undergone more change in two generations than it has in most of the previous 16 combined. It starts with an update to the ISO fit saddle (aptly named ISO 2). Minimesh and fused overlays complete the forefoot, and an external thermoplastic heel counter secures the foot over the sole. But it’s in the midsole where the magic begins. A new compound that Saucony calls Everun puts a layer of blown TPU foam near the foot and a more resilient foam in the midsole. The compound’s flexibility allows better flexion with the foot’s motion and has a great feel to it. The outersole is a newly designed chevron pattern that adapts to a variety of angles, eliminating much of the stiffness experienced in many motion-controlling shoe designs. The stable ride, cushioning, and fit combine to earn the Hurricane ISO 2 our award for Best Renovation.

“I’ve been impressed with the Hurricane for years. This round is like a whole other level: comfy, durable, great fit. Now I’m really impressed.”

The Skechers GOrun line adds a new shoe designed for cushioned stability. Called the Forza, it’s Kara Goucher’s shoe of choice. The upper is a closed stretch mesh supported by no-sew overlays, and a saddle of thicker, fused film secures the foot effectively through the lacing. The midsole is a bouncy foam formulation with a 30-millimeter stack height that lends a cushy feel. A second density of foam and the full-contact geometry offer their own effective stabilizing properties. The outersole is carbon rubber from heel to midfoot, and the forefoot is primarily toughened foam with rubber in key wear areas. The fit, stability, and cushy ride make the Forza well suited to both regular training and recovery runs.

“Hadn’t tried Skechers so didn’t know what to expect. Good fit, cushion, stability. That’s a good running shoe!”

160

Skechers Forza

120

Updates the Hurricane ISO Sizes: Men 7–13,14,15 D,2E; Women 5–12 B,D Weight: Men 11.5 oz. (size 11); Women 9.2 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, TPU Strobel board Recommended for: medium- to high-arched feet with mild to excessive pronation

NEW SHOE Sizes: Men 7–13,14; Women 6–10,11 Weight: Men 11.9 oz. (size 11); Women 9.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, PU Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics to excessive pronation

PERFORMANCE Brooks Neuro

130

HOKA ONE ONE Tracer

130

Mizuno Wave Catalyst

110

The Neuro is a new Brooks shoe that’s both lightweight and adaptable, designed for maximizing fast, efficient running. The upper is a dual-layer, engineered mesh. The outer layer is a tough, gauze-like mesh supported by 3D-printed overlays while the inner layer is a light and breathable open mesh. Ghilley lace loops sandwiched between the mesh layers secure well while still adjusting to the moving foot, providing an adaptive fit. The midsole is a segmented arrangement of BioMoGO foam, with round Propulsion pods in the rearfoot and with Guidance Plates along the medial and lateral sides (taller ones medially and more uniform laterally) that flex as the foot passes over them. The 6mm geometry and flexible feel contribute to its go-fast purpose. The outersole is a collection of carbon rubber islands whose spaces allow the shoe to flex with the foot as it twists through the gait. The Neuro’s lightness and flexibility make it well suited to faster running, longer races, and speedwork.

“Really flexible. Let my foot feel free to run. Nice fit, plenty of cushion. They can really move.”

The Tracer is a first for HOKA ONE ONE—a speedster with a traditional stack height—so expect a few double-takes when you wear them. The upper is a two-layer mesh composed of an open underlayer covered by a minimesh, with splashy graphics to identify the shoe. Fused overlays lend a measure of support so the mesh of the upper holds its shape well. The fit leans toward the snug side so size accordingly. The midsole is two densities, which HOKA calls Pro2Lite, and it’s a novel approach as the forefoot is quite firm while the heel is softer to manage the cushioning and spring needed by each part of the shoe. Like its HOKA siblings it features what has become a sort of midrange geometry, here 4mm of drop. The outersole is tough carbon rubber that’s thin and spaced sparingly, though sufficiently. The Tracer’s combination of light weight, springy and cushioned ride, and racerlike fit cater to faster running and racing.

“Once again, HOKA brings a shoe that was not what I expected. Fit nice and snug, races well, but with enough underfoot for any time I want a fast feel.”

Mizuno’s new Catalyst is a welcome addition to its line, slotting into the void left by the Elixir. The upper is a two-layered mesh: wide open underneath, minimesh on top. Traditional overlays support the toe, medial rearfoot, and lace throat with the Runbird logo forming a semisaddle and no-sew overlays running the length of the lateral side. The midsole has a substantial feel, low-slung but firm, especially in the heel, and the fan wave plate provides support and stability. The U4ic foam formulation has a responsive feel and good protection for long-distance runs. The outersole is X-10 carbon rubber in the heel and the lateral forefoot, which is great news for midfoot/forefoot strikers. Blown rubber covers the medial forefoot and toe. The combination of good stability and a light, responsive feel makes the Wave Catalyst suited to daily training, tempo runs, and even longer races.

“Love running in this shoe. I get a feel of the road with adequate cushioning and a springy feel.”

2016 Spring Shoe Review — 5 — FORTIUS Media Group, LLC

MARCH/APRIL 2016

NEW SHOE Sizes: Men 7–14; Women 5–12 Weight: Men 10.8 oz. (size 11); Women 8.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics

NEW SHOE Sizes: Men 7–13,14; Women 5–11 Weight: Men 8.5 oz. (size 11); Women 6.9 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, perforated EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

NEW SHOE Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 10.9 oz. (size 11); Women 8.8 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to excessive pronation

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PERFORMANCE The Fresh Foam Zante’s introduction last year turned more than a few heads, and ushered in some speedier profiles for the brand. Round 2 throws in a few needed tweaks and keeps rolling down the fast track. The upper continues with its adaptable stretch mesh with little structure, and no-sew overlays lend support to shape the upper. The new design of the midfoot and lace throat permits the laces to adapt independently to secure the foot, and the roomy forefoot has been maintained. The midsole is Fresh Foam—its comfortable ride is the real strength of the shoe—and the sculpting fine tunes Round 1. The outersole is a thin, full-contact, rubber layer with different-sized hexagons and texturing delivering traction. The size and positioning of the hexagons create multiple flex points in the sole and have improved the traction over its predecessor. The Zante is a light, flexible shoe that’s well suited to faster running, whether long races or tempo runs, while being durable enough for daily training.

“Great cushioning and flexibility. Light, fit just right, and fast.”

Now in its fifth iteration, the Gravity has been the archetype for the Newton line for almost a decade. Round 5 maintains its technological core while freshening up the appearance and materials. The upper features an engineered stretch mesh for flexibility at the toe. Over the metatarsals they’ve used a smooth, closed mesh that’s supported by streamlined no-sew overlays for a forgiving stretchy feel in the bunion window. A new tongue offers a better feel and is anchored to the eyestay to prevent it from slipping side to side. The rearfoot has a stiffer mesh, with no-sew overlays tying into the logo stripes for support in a mini saddle-like design below the lace throat. The midsole has been resculpted to improve the ride, with better flexibility and cushioning. The contours of the insole have ameliorated the uneven feeling some runners experience in the area of the action/reaction membrane and lugs. The outersole has been retooled with attention to placement: The forefoot lug unit is inset into the midsole for a better foot/ground interaction, and new texturing of the rubber provides a bit better grip. This update succeeds in improving the overall ride and feel of the shoe.

“The Newtons have been a favorite fast-paced shoe for me, and I was really impressed with this update. [They] fit great. Smoothest ride yet. I haven’t found a downside in performance.”

“Good fit overall. Started out as my speed day shoe, but with plenty of cushion and good traction, it ended up handling more of my training than that.”

Spring 2016

The Lunar Tempo was a descendant of the Lunar Elite and Luna Racer, and Round 2 continues that genetic link to performance. The upper is a tighly woven Flyknit with no-sew overlays to lend a touch of support, shaping the toe for a more effective fit than Round 1. Adjustments have been made to the Flywire, reducing the number from five to four, and a reshaped eyestay gives a little more material to snug the top of the foot. The conforming upper has little structure, so your foot can settle in as is its wont, and the lightness and performance of Round 1 is untouched here. The midsole is a tough and resilient shell, with a softer cushioning layer inside. Though the Tempo’s midsole appears almost fragile, it most certainly is not, with a durability that contradicts its appearance. The outersole is just a few squares of rubber in the highest-wear portions—three in the heel, six in the toe, three on the lateral forefoot—with toughened foam making up the remainder. The combination of these components in a shoe that’s almost racer light, but with the toughness to handle faster training, earned the Lunar Tempo 2 our award for Best Performance Shoe.

“Started as my everyday trainer, graduated to my marathon shoe. I need another pair. These are awesome.”

NEW SHOE

The Cloudflyer is the second shoe for which On has converted its Cloud technology to an EVA platform. The result is a Swiss-engineered delight, a well-cushioned, sturdy shoe, that’s lighter than expected. The upper is semi-open mesh over the toes with closed mesh over the tongue and saddle, extending around the heel. A no-sew toecap gives the toes plenty of room, and since it links to the bottom of the eyestay, the laces have an extra criss-cross to snug the midfoot. The midsole is two densities of EVA, softer in the forefoot, with eight of the cloudtec Clouds, and firm over the heel with four Clouds. The ride exhibits the attention to detail for which On is known, hitting the sweet spot of resilience and protection, without giving up the necessary durability. The 7mm geometry makes it more efficient, to boot. The outersole is a thin rubber layer over the heel and angled across the toes, with toughened foam under the arch. Its performance, versatility, and design earned the Cloudflyer our award for Best New Shoe.

The Kinvara has been the heavyweight of the lightweights—not in weight, but in heft. Round 7 shows no sign of changing that, with new materials and improved performance. The upper is a mixture of closed mesh over the vamp and rearfoot. There’s open mesh over the toes and no-sew overlays where extra support is needed without contributing much extra weight. The midsole is lightweight, but with enough underfoot for fasterpaced training, tempo runs, and long races. Round 7 steps up the performance further with the introduction of Everun—a new construction—and the introduction of a blown TPU layer that gives the shoe another level of protection to go with its snappy ride. The outersole is still sparse: a well-placed pattern of rubber chevrons on lateral rearfoot and medial forefoot, the rest toughened foam. The bottom line? The Kinvara 7 is a lightweight, tough shoe for faster running and racing that can also handle a good share of daily training for efficient runners.

“A shoe this light that fits well and works for long runs is great. This one is a real upgrade.”

New Balance Fresh Foam Zante 2

100

Newton Gravity V

175

Nike Lunar Tempo 2

Performance

110

On Cloudflyer

Spring 2016

160

Saucony Kinvara 7

110

2016 Spring Shoe Review — 6 — FORTIUS Media Group, LLC

MARCH/APRIL 2016

Updates the Fresh Foam Zante Sizes: Men 7–13,14,15,16 D,2E; Women 5–11,12 B,D Weight: Men 9.3 oz. (size 11); Women 7.4 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Gravity IV Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 10.5 oz. (size 11); Women 8.5 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

Updates the Lunar Tempo Sizes: Men 6–13,14,15; Women 5–12 Weight: Men 7.9 oz. (size 11); Women 6.3 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, EVA Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

NEW SHOE Sizes: Men 7–14; Women 6–11 Weight: Men 10.7 oz. (size 11); Women 8.7 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted Recommended for: medium- to high-arched feet with neutral biomechanics to moderate pronation

Updates the Kinvara 6 Sizes: Men 7–13,14,15; Women 6–11 Weight: Men 8.7 oz. (size 11); Women 7.1 oz. (size 8) Shape: semicurved Construction: Strobel slip-lasted, TPU Strobel board Recommended for: medium- to high-arched feet with neutral biomechanics

MARCH/APRIL 2016

MEMBER

SPOTLIGHT

BY SARAH AHLERS MCINERNEY

Charlie Bjork Why do you run or what keeps you motivated?

I run and try to lead a healthy lifestyle in general because I am a believer in the idea that a “strong body equals a strong mind”. When I exercise, get enough sleep and eat well, I am more focused, more energized and less anxious. In addition, I attain a better self-image and increased confidence. Therefore, when I am healthy, many other aspects of my life, including academics and my social life, come easier.

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

Throughout high school, I ran only 5K races. I found that distance was too short and too fast for me. Now, my favorite training days are the ones when I put in long, base mileage at a conservative pace. When I ran my first marathon in October (Twin Cities), I found I enjoyed that distance the most.

What is your best memory from a race?

Finishing my first marathon is my favorite memory from a race. It was a remarkable feeling finally completing something I had dedicated the past several months to. The bells from the Cathedral of St. Paul, the thousands of cheering spectators and the long downhill to the Capitol made the last half mile a memory I’ll never forget.

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

I usually run six days a week, Monday through Saturday, and I take Sunday off. In a typical week, I try to run about two eight to 12 milers and four runs between four to six miles, totaling about 40 miles a week.

What is your shoe of choice?

New Balance 860v6 for running and New Balance 574 for casual wear.

Bucket list goal/ running goal for 2016?

1. No injuries! 2. Break 3:20 in Grandma’s Marathon in June.

Why are you a member of the MDRA?

I want to gain more knowledge and get more involved in the vibrant running scene in Minnesota. There are so many awesome resources for runners in this state and I want to take advantage of them.

MARCH/APRIL 2016

INSIGHTS

Running to the finish Don’t consider what you’ve lost, but think about what you have left BY PATRICK O’REGAN As we get older, the paramount question facing any runner is what to do about the physical decline. Some runners, especially good runners, quit, thinking, “If I can’t be competitive, what’s the point?” For many of us, however, that’s just not in the cards. The loss of physical ability is insidious. It comes on gradually and not in a straight line. We try to tell ourselves, “Today I can be better than I was yesterday.” And so we are. Or, “If the workouts continue like this, I will run the 5K faster this fall than I did in the spring.” And so we do. Or even, “I can be better this year than last.” But, alas, I have been on the downward slope long enough to see what has already happened, and what is to come. No matter what I do, I cannot do what I once did – and more – I cannot stop – slow, perhaps, but not stop – the inevitable coming decline. It is quite hopeless. Running is a function of living – being physically alive – and we are all, after all, losing life itself, little by little. The cells of the body are processing energy less efficiently and we can no more turn back the clock than we can overturn gravity or any other Law of Nature. Oddly, maddeningly, the body seems to have a mind of its own. From time to time, quite apart from our puny will, it gives us a good day – to

2016 polar dash in st. paul, minnesota Photo by Wayne Kryduba make us think we can, in fact, turn back the clock. Our bodies seem to be mocking us, because we can’t. Back in the days when I could run well (for me), I would be inspired to run by races I witnessed live or on TV. For a fan of track and field, these races cling to the mind like limpets. I’ll never forget, in my college days, seeing Van Nelson run a

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race on TV in the New York City area. The day was very hot and the competition included the great George Young. I believe the race was a 5K. A tight pack of five or six runners stayed together through much of the race, suffering in the heat. In the home stretch, showing incredible courage, Van Nelson surged to the front, passing Young, going for the win. But he

couldn’t hold the lead. Yards from the tape, Young came on to win. I saw both run in the ’68 Olympics – Van Nelson in the 10K and Young in the steeplechase, where, in one of the great races ever run, he got the Bronze Medal (at 7500 ft.). How could I not be inspired to run after seeing those races? I’ll never forget reading in the newspaper about Bjorklund

running 4:05 in high school, or seeing Janis Klecker and Carrie Tollefson winning their events in the Trials, or hearing about Timm missing the Olympic steeplechase team by the barest of margins or reading about Steve Hoag chasing only the great Bill Rodgers across the line in the Boston Marathon. I was inspired by human greatness in running; I still am. But what matters inspiration now? We all have memories of the days we ran well. I could recount 50 incidents from my running of Grandma’s Marathon. At about the 10-mile mark, a good natured and talkative fellow came up alongside me, chattering away. A better runner than me, he pulled me along with him with his engaging manner. Not wanting to be rude, but getting into serious anaerobic pain, I finally got away from him by putting a runner or two between us. I recall, like it was yesterday, running a race around Lake Calhoun – one lap for the 5K, two laps for the 10K. Both races were run at the same time. I was running the 5K and got into a dual with a young, somewhat pudgy woman in a one-piece suit. I thought, “Surely, I can beat her.” I would pass her, she would pass me, back and forth we went. With some 250 meters to go, I gave it all I had, passing her and holding her off to the finish. Gasping, hurting, utterly spent, when I looked up, I saw her scamper past. She was running the 10K. When I was training for Grandma’s, the first of my two marathons, I often ran on the paved trail between Shakopee and Chaska, running out and back over the four-mile distance. Every other week, I’d run the round trip twice, going right along (eight minutes a mile, which counts as good for me). One day, coming back on the first round trip, a guy on a bike said, “Hey, I bet you’re running all the way from Shakopee to Chaska and back again.” “Twice!” I called to him, as I ran past. “I’m training for a marathon here!”

Is all this over? Will there be no more inspired runs and no more memories? We can’t turn back the clock. Denial doesn’t work, anymore. It’s obvious what is happening. Perhaps we can take some consolation in that the decline happens to the best of runners. I recall seeing Paavo Nurmi, near the end of his life, taking a celebratory lap at a meet in Europe. He jogged haltingly and slowly, just like any other old, decrepit man. I learned that he had a series of strokes before he passed away. He had his nurse take him out for walks. Apparently, the old runner was still in training. Was this the man nobody could touch for years? And Mirits Yifter, the first of the great African runners, looked to be, when I saw him on TV, a pudgy little fellow who could not run a mile in 10 minutes to save his life. Yes, it’s hard to believe that Bjorklund, Van Nelson, Timm and Hoag are no longer the physical storm of energy they once were on the track. Or, Janis Klecker and Carrie Tollefson are not, and could not be, what they were. Will they even spread out and slow to a crawl like other women as the years march on? Setting off on a run, a slow jog, I think, “No wonder, then, that my legs are so often sluggish. Never again to have the fire of running strong? Never again to be sprightly, bouncy, mad to run? Never again to have a chance to beat Don D and Rick R? How I wish I could run like I once did! Oddly, when I could run, I took it for granted. – As do the good runners out there now. – And, of course, I take for granted what I have now but won’t have in 10 or 20 years. Bruce Mortenson, the outstanding distance runner, put the matter well. “I’m going to just fade away,” he said. We all will. But must one hate it? Can the fading away be less awful, or even okay? Albert Camus was not a runner – he was a heavy smoker – but he was a terrific writer (can’t have everything) and had

something to say about living, and, by extension, running. I don’t know much about his philosophy – Existentialism – and don’t care to learn. It’s atheistic. There is no meaning or purpose in life, the Existentialists hold, we just have existence for a time and then die. That’s it. Life, for them, is meaningless. It makes one nauseous. It is Absurd. But, Camus writes, there is a reason to go on living. To stare into the face of the Absurd and yet live to the hilt is the highest expression of consciousness. We should go on living for that. Well, the same might be said of running as we decline. To face the decline unflinchingly, and yet to give it all we’ve got, might well make the experience of running and competing more meaningful, more gratifying, better than it was when we could really run. We might find a depth of satisfaction in running we have not experienced before. The very fact that we are in decline, then, can awaken within us a new appreciation for the joys of running. The Buddha, whose given name was Siddhartha (Buddha means Enlightened One), didn’t run either. People didn’t run much 2,500 years ago. Besides, a man who almost starved himself to death in an attempt to understand the problem of suffering (I don’t get it, either) and then spent all his time meditating is not inclined to run. I don’t accept the Buddhist philosophy. I like my belief in God and my belief in a Soul. But that’s okay – Siddhartha was a great man,

who had something to say about how to approach the problem of our physical decline. We will all slow down and we will all get old. Suffering, Siddhartha teaches, is the natural state of human nature. We who are getting old are inclined to dwell on the decline. By nature, we hate the loss of our physical ability. Suffering. But, as Siddhartha taught, there is a way of dealing with suffering. Don’t try to get rid of it – that only makes it worse. Acknowledge it (I don’t run well, anymore), accept it (the decline is a necessary part of being alive, a stage in the journey of life), and let it go (I’ll live in the moment, enjoying what I can do now). We all, Siddhartha teaches, are Buddhas. We all have serenity and enlightenment within us. The fire to run burns bright in our souls. Focus on this. We can love to run and enjoy running now as much as we ever have. Don’t look at what you’ve lost, rather, look at what you have left. When you go out the door to run, consider that all of life has brought you to this point – Now is all that matters – and what we have now can be as exciting, satisfying and life enriching as what we ever had in the past. So, as Bruce Mortenson said, we will all fade away. But, as we run along, let us go out with serenity and passion, loving every moment of the fade out. In appreciation for all Heidi has done on behalf of the MDRA

Renee Korczak, PhD, RD, LD Consultant Dietitian 201-390-0344

MARCH/APRIL 2016

GET TO KNOW

WORLD RECORD HOLDER: John Cramer FOUR OF HIS TIMES ARE LISTED AS WORLD RECORDS BY SETH ROBERTS John Cramer, whom you might know from the Como Park Relays, set many indoor and outdoor American and World records on the track between 1973 and 1976. According to the Association of Road Racing Statistics (www.arrs.net), four of his times are listed as World Records. On January 7, 1973, Cramer set records for 10 miles (52:38), the one hour run (18.342 kilometers) and 20 kilometers (65:30) in the same race on a track in Chicago. On January 24, 1976, in an indoor race at Mankato State in Mankato, Minnesota, Cramer set a world record for 25 kilometers (1:26:09). He also set an American record for 15 miles (1:23:07), but that record has been broken. Cramer, who was born in 1951, attended North Central College in Naperville, Illinois, in 1972 and 1973. He transferred to Mankato State in 1973 and graduated in 1975. He had begun chasing records after reading Runner’s World’s listing of records for indoor and outdoor distances while in college. After college Cramer moved to Tegucigalpa, Honduras, where he taught at an American school. He trained with the Honduras National team. He logged 5,000 miles in a year which paid off with the fastest half marathon of his career in 65:20. This time earned him a seventh place finish at the Max Tott race in Guatemala City. When he returned from Honduras in 1976, he went back to Mankato in

John cramer in 1970.

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great shape. This was when he recorded his record 15 mile and 25 kilometer times. On January 26, 1977, Cramer set American records for 20 miles (1:57:34) and 2 hours (20 miles and 722 yards). These records have been broken. Surprisingly, Cramer, did not know his records existed until March of 2015. It was then that he discovered the www.arrs.net website with his name listed at four distances. Cramer returned to Honduras in 1977 and 1978 as the National Track Coach. The President of Honduras was his supervisor, but he was overthrown in 1978. Cramer didn’t know what the new administration thought about running so he left and returned to the United States. Other records he held were set in a 50 kilometer outdoor track race on May 13, 1973, in Mankato. He set outdoor records in 40 kilometers (2:27:52), 25 miles (2:28:50) and the marathon (2:36:58). He finished the 50 kilometer race in 3:15:37, just missing the current record. Ironically, he ran this race as his college track coach said he wasn’t one of his team’s top three runners for a conference meet that weekend. Cramer still runs and has logged more than 86,000 miles over the years. He has delivered bread for Sara Lee Bakery since 1990. He “can’t wait to retire” so he can devote more time to the local running community where he helps in many ways. He puts on the Como Park Relays (a series of races in August of each year) and is a timer at various meets. Cramer says his biggest influences on his running were Coach Al Carius from North Central, Ron Daws (a 1988 Olympian) and Steve Hoag (a second place finisher at the Boston Marathon). The latter two were former training partners.

SPRING MARATHON Training Program Information/Orientation

• Tuesday, March 1st, 7:00 to 8:00 p.m. • ECC, 5701 Normandale Rd, Edina

Class Details

• Program runs from Saturday, March 5th through Grandma’s Marathon. • Suitable for runners of all levels and abilities. • A base of at least 25 miles per week is recommended for entering the class. • You must sign up for your marathon separate from the training class. • Class meets Tuesdays & Saturdays at various running locations. • Tuesday sessions begin after first few weeks and include a speaker or coach info session on training topics such as injury prevention, nutrition and different training methods and philosophies.

Cost • • • •

Members - $125 • Non-members - $150 (includes 1 yr membership) Program includes singlet and supported water stops on long run Training programs are led by certified coaches Registration available at first session Mar. 5 beginning at 7:30 a.m.

www.runmdra.org

Complete/sign the registration form and send a check to: MDRA/Marathon Training, 5701 Normandale Rd, Edina, MN 55424 Name: _________________________________ Phone:______________________ Address:____________________________________ Shirt Size: S

City, State, Zip_______________________________________________________ E-mail:______________________________________________________________ I do hereby waive and release any and all claims for damages that I may incur as a result of my participation in this class against the MDRA, all sponsors, employees, volunteers or officials of this organization. I further certify that I have full knowledge of the risks involved in this event and that I am physically fit and sufficiently trained to participate. This Release Waiver extends to claims of every kind whatsoever, forseen or unforseen. The undersigned further grants full permission to MDRA and all sponsors to use any photographs, video, motion pictures and records of class events for any purpose.

Signature:____________________________ Date:________________________ MARCH/APRIL 2016

JOURNAL

Running Recovery BY BRUCE BROTHERS I’d like to report to you about how well I have bounced back from my latest running injury/ surgery. I’d like to, but I can’t. This is no tale of woe, however. Recovery might be way slower than hoped for, but it is recovery, nonetheless. And I love to run -- even if I’m limited to just a little. I love to run so much that back in the day, when I was averaging nearly two marathons a month, I vowed that I would still be running marathons when I reached my 80s. I’m not yet that old, and I continue to envision running marathons when I am. Trouble is, that’s more than a decade away and I haven’t run a marathon in more than two years. Here’s some good news, though: I ran three miles the other day on one of those January Minnesota days when sleet and sub-freezing temperatures had left my route glazed like a doughnut. It wasn’t much, but running buddy Tim Whisler and I have long lived by the credo that “any day you can run three miles is a good day.” And three miles equals exactly half the distance of my longest run during the calendar year 2015. Yeah, I’ve run 100 kilometers and more, 50-mile trail runs and marathons on three continents, but five or six “long runs” of six

miles were all I could manage last year. Yikes. I’m blaming my left foot. Two long screws were inserted and two separate bone fusions took place in the foot last spring, and I can sadly report that now -- more than 10 months down the road -- there are still times when the foot is so tight and sore that I hobble around until things loosen up. Because the surgery was scheduled for no other reason than to enable me to run again, that can be frustrating. Then the sun comes out and I hit the roads and warm up; I shed my gloves and my discontent. I muse about running compatriots who before they passed away taught me so much about the pastime I cherish: people such as Mae Horns and George Fink and George Sheehan. Mae Horns never met a distance or an event that was too great for her, and she relished every step of her journey. George Fink slowed in his later years but was one of those people who refused to stop. Writer George Sheehan inspired with his feet and even more with his words. On days when I can barely manage to keep ahead of a man walking a dog around the lake, I remind myself of one of those three and maybe a few others. When I pull the plug two miles into a run because nothing seems to be functioning properly, I make a mental note that great numbers of people cannot even run two miles. When my body parts are working but I am laboring to

MARCH/APRIL 2016

2016 polar dash Photo by Wayne Kryduba make headway, I take a look around and remember to bask in the sheer experience of that day’s undertaking. I recall past long runs and past short runs, and how practically every single one of them became an integral part of day that was better because of the experience. Recently, I traveled to Southern California and was fortunate enough to shed my shoes and run barefoot along the Pacific coast. With the surf cheering me on every step of the way, I jogged three miles before turning and retracing my steps. After I finished, I allowed my thoughts to drift to those folks running with wind suits and earmuffs in Minnesota, and smiled because I knew I’d be happy to be back among them soon. Then, I hoofed it up the street, bought a gigantic waffle cone with ice cream and sauntered back to the beach. Sitting on the sand, soaking up the sounds of the ocean, I licked melting ice cream and

savored my little accomplishment. A six mile run might barely merit a mention from untold numbers of distance runners, yet it was the equal of my longest run during all of last year. Cool! Later, my foot would stiffen and my resolve would weaken, but I’d remember those other runners here and there. I’d think of splashing my toes in the water along that beach and I’d remember dozens of previous runs in different locations. The foot, I’d remind myself, will continue to heal. Following that, the miles, too, will increase. And yes, even another 26miler will again appear possible. In the meantime, that sixmiler and even that three-miler will keep my head in the game. And my head will decree that, be it short, long or in between, I will just keep at it. And best of all, the same is true for anyone.

AT THE RACES NOTE: All results are gun times

Meet of Miles JANUARY 11, UNIVERSITY OF MINNESOTA FIELDHOUSE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69

Johnny Davis, 26 Jacob Haerger, 23 Jack Manderscheid, 17 Aj Baker, 24 Patrick Roos, 17 Kyle Severson, 23 Samuel Thomas, 17 Ben Merchant, 35 Peter Hogenson, 22 Matthew Wilkinson, 17 Andrew Fell, 18 Zac Miller, 17 Miles Fleming, 15 Brent Roeger, 43 Thomas Schauerman, 16 Abaha zizwefo, 17 Lucas Mueller, 17 Dan Peters, 24 Caden Hill, 18 Josh Klawitter, 30 Jim Larranager, 50 Travis Lorth, 16 Nas Mohamed, 16 Adam Burrack, 33 Michael Hartnett, 33 Steve Stenzel, 34 Jason Sonnek, 35 Beau Pullman, 15 Adam Wilkinson, 15 Joe Dill, 17 Ethan Genteman, 25 Brandon Kotek, 28 Rallman Parry, 18 Christopher Hutton, 22 Brian Davenport, 41 Adam Pethpiece, 37 Nathan Campeau, 36 Rob Economy, 52 Chris Norton, 16 Bob Finke, 53 Joshua Taylor, 30 Evan Roberts, 41 Michael Hartnett, 33 Matt Preuss, 30 Sam Kessler, 19 Greg Sorenson, 40 Pete Kessler, 54 Lauren Peterson, 14* Quinn Whitlow, 14 Danny Im, 26 Angie Voight, 39* Dylan, 17 Patrick Brady, 17 Pete Gellerup, 47 Paul Brown, 58 Chris Milton, 36 Gerald Butler, 44 Patrick Eastman, 54 Brennen Peterson, 12 Sean Fox, 46 Alex Trevino, 25 Lisa Fisher, 17* Richard Recker, 42 Kari Putterman, 26* Carson Archie, 13 Casey Schwarz, 34* Tom Manley, 48 Kyle Willett, 32 Eugene Samuel, 54

4:26 4:26 4:32 4:34 4:35 4:36 4:37 4:37 4:38 4:39 4:40 4:41 4:42 4:43 4:47 4:47 4:49 4:49 4:50 4:51 4:54 4:54 4:55 4:56 4:56 4:57 4:58 4:58 4:59 5:00 5:01 5:01 5:04 5:05 5:05 5:08 5:09 5:10 5:12 5:13 5:13 5:14 5:15 5:16 5:17 5:17 5:19 5:20 5:20 5:20 5:22 5:24 5:26 5:26 5:26 5:27 5:27 5:28 5:31 5:32 5:33 5:33 5:33 5:34 5:35 5:36 5:37 5:39 5:39

RESULTS

70 Rose Dill, 14* 5:41 71 Rick Larsen, 54 5:42 72 Peter Shaffer, 13 5:42 73 Blair Hull, 35 5:42 74 Randy Niemiec, 45 5:45 75 Bobby Paxton, 59 5:46 76 Elaina Schellhaass, 28* 5:46 77 Rick Peterson, 57 5:47 78 Ralph Asher, 37 5:48 79 Kaylea Brase, 24* 5:50 80 Bill Dobbs, 57 5:51 81 Renae Scheidel, 42* 5:51 82 Mike Jurasits, 38 5:52 83 Thomas Lindsay, 39 5:52 84 Kara Parker, 46* 5:52 85 Tom Ruen, 47 5:53 86 Kirt Goetzke, 55 5:58 87 Emma Storkamp, 16* 5:58 88 Daniell Gordanier, 44* 5:58 89 Will Harder, 11 6:01 90 Natalie Conrad, 26* 6:01 91 Deb Gormley, 49* 6:01 92 Michael Bjornberg, 62 6:04 93 Dale Compton, 43 6:07 94 Dan Sparkman, 55 6:10 95 Abby Shaffer, 15* 6:12 96 Brenner Sandberg, 33 6:13 97 Roger Zakariason, 50 6:14 98 Fred Goodrie, 32 6:14 99 Don Lorr, 44 6:15 100 Eddie Day 6:16 101 Arlan Braaten-Lee, 66 6:22 102 Betsy Murrary, 46* 6:22 103 Jesse Peterson, 12 6:23 104 Chris Thorson, 39 6:24 105 Keith Olson, 52 6:24 106 Molly Larson, 42* 6:35 107 Kari Eloranta, 25* 6:39 108 Mark Forbes, 61 6:40 109 Erik Larson, 40 6:40 110 Steve DeBoer, 61 6:41 111 Lauren Bowen, 30* 6:41 112 Sarah Barker, 57* 6:42 113 Theresa Kavouras, 49* 6:42 114 Lisa Hines, 53* 6:45 115 Jackie DeVine, 54* 6:46 116 Lindsey Mortensen, 18* 6:56 117 Mike Mann, 66 7:01 118 Julie Larson, 41* 7:01 119 Nissa Larson, 37* 7:07 120 Andrea Roeger, 30* 7:08 121 Auden Whitlow, 10* 7:09 122 Greg Gaffaney, 64 7:10 123 Peksum Mak, 43* 7:14 124 Dylan Nach, 17 7:14 125 Peggy Breedlove-Gerard, 57* 7:22 126 Susan Loyd, 57* 7:24 127 Norm Purrington, 72* 7:25 128 Niles Webster, 32 7:30 129 Kristen Kinnear-Ohlmann, 40* 7:31 130 Stephan Otako, 25 7:45 131 Grayson Van Nelson, 9 7:49 132 Lynnae Skogerboe, 31* 7:51 133 Ann Haugerderd, 61* 7:55 134 Deb Enloe, 44* 7:56 135 Lee Stauffacher, 75 7:57 136 Don Soule, 66 7:58 137 Ed Rosseau, 76 8:04 138 Howard Ojlavi, 62 8:15 139 Logan Sonnek, 9 8:16 140 Paul Gerard, 57 8:21 141 Melissa Jacobson, 33* 8:22 142 Patrick Ryan, 67 8:24 143 John Cramer, 64 8:27 144 Mari Steinbach, 53* 8:30 145 Ben Shendel, 6 8:31 146 Kimberly Van Nelson, 34* 8:31 147 Judy Cronen, 75* 8:45 148 Anna Lyndland, 39* 9:08 149 Steve Maupin, 64 9:12 150 Ryan Cramer, 10 9:31 151 Nic Shendel, 3 14:07 * indicates females

Securian Half JANUARY 30, ST. PAUL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80

Caleb Buecksler Alan Twomey Joel Dieterich Declan Mcdonnell Doron Clark Matthew Tiampo Dan Miller John Van Danacker Jon Osmond Matthew Genrich Braden Curnow Jordi Sol Zach Fogarty Nathan Campeau Mathieu Preuss Wade Bergner Tony Kocanda Ross Nelson Eric Kronback Heriberto Vargas Olalde Steven Pekarek Jeff Schmidt Steve Stenzel Rick Larsen Christopher Flannery Les Regehr Evan Roberts Mike Bateman Scott Bosch Taylor Berg Paul Frank Kari Putterman Richard Recker Patrick Johnson Gerald Butler Jesse Prince Michael Nawrocki Tony Yang Sean Fox Antony Motl John Finn Jake Hommer Thomas Lindsay Andrew Mcnamara Alexander Auch Andrew Merten Elaina Schellhaass Travis Van Neste Grant Moris Michael Jurasits Randy Niemiec Justin Fitterman Clare Kazmierczak Bob Day J.P. Vanvalkenburg Peter Gellerup Brian Dixon Taylor Burkhead Kurt Jewell Tony Tripp Jared Anderson Will Bates Ken Kufahl Sarah Schettle Dan Wells Nathaniel Nowak Christopher Sebald Phil Albu Kate Davis Dwight Skinner Gerad Mead Katie Thompson Daniel Koza Christopher Kamrath Andrew Becker Justin Tan Keith Thompson Bob Thompson Danielle Gordanier Elizabeth Wagner

1:18:31 1:20:35 1:20:36 1:20:37 1:20:37 1:20:38 1:20:38 1:20:57 1:21:36 1:22:13 1:22:43 1:23:26 1:23:45 1:24:07 1:24:11 1:24:27 1:24:40 1:24:51 1:24:59 1:25:41 1:26:11 1:26:20 1:26:50 1:27:00 1:27:01 1:27:16 1:27:34 1:27:58 1:27:59 1:28:11 1:28:19 1:28:49 1:29:18 1:29:22 1:29:42 1:29:51 1:30:09 1:30:09 1:30:15 1:30:17 1:30:18 1:30:29 1:31:17 1:31:31 1:31:34 1:32:02 1:32:03 1:32:06 1:32:06 1:32:07 1:32:08 1:32:11 1:32:23 1:32:24 1:32:28 1:32:45 1:32:53 1:32:56 1:33:09 1:33:24 1:33:28 1:33:40 1:33:41 1:33:46 1:33:51 1:34:12 1:34:15 1:34:19 1:34:21 1:34:22 1:34:42 1:34:44 1:34:45 1:34:46 1:34:49 1:34:49 1:34:58 1:34:59 1:35:10 1:35:17

81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166

Matthew Barrett Kirt Goetzke Timothy Wittman Craig Hagensick Annamarie Strehlow Eugene Samuel John Bogen Tom Brandt Clarice Esslinger Cortney Minger Stephen Seitz Micah Grafenstein-Kinzel Jason Sonterre Jessica Navratil-Strawn Elizabeth Richards Dylan Dragswiek Jamie Fey Michael Rohweder Guy Collins Jonathan Olson Kris O’Gara Bradley Harmon Erik Hull Troy Schally Scott Polman Timothy Wright Steve Nelson Jeff Denney Paul Holovnia Michael Bjornberg Ryan Patet Jacob Nash Dan Ducharme David Wherry Mike Bester Ricardo Flores Linda Green Drew Heindel Alyssa Larsen Tim Nordberg Steven Nelson Mike Porter Paul Wilken Nathan Wisehart Gregorio Cruz Briones Jeff Mcgrath Ben Drexler Kelli Thompson Jayne Cole Chris Thorson Mclanahan Stevens Sara Wall Carrie Nordling Adam Baus Dane Liebel Curt Gutoske Melanie Holman Brian Schmidt Peter Zethraus Jody Nelson Neil Hetherington Caitlin Keskey Becky Graves Angie Schmidt Brinton Bromley Lisa Hines Faith Leicht Julia Lyng Nathan Pechacek Eileen Bonnert Jeff Borgmeier Melanie Thompson Chris Lyon Greg Rosenberg Jeff Allen Patrick Huber Theresa Kavouras Mark Vyvyan Brian Husbands Jeff Johnston Kevin Erickson Paul Bischel Mark Loschko Brian Cruikshank Peter Killilea Loren Hooyman

1:35:27 1:35:30 1:35:39 1:35:46 1:35:48 1:36:02 1:36:08 1:36:28 1:36:30 1:36:34 1:36:34 1:36:39 1:36:53 1:36:53 1:37:08 1:37:20 1:37:20 1:37:23 1:37:28 1:37:31 1:37:32 1:37:37 1:37:42 1:37:45 1:37:56 1:37:58 1:38:05 1:38:10 1:38:11 1:38:24 1:38:29 1:38:32 1:38:44 1:38:51 1:38:55 1:39:03 1:39:14 1:39:21 1:39:30 1:39:31 1:39:39 1:39:42 1:39:46 1:40:01 1:40:11 1:40:13 1:40:15 1:40:53 1:41:03 1:41:14 1:41:16 1:41:31 1:41:34 1:41:43 1:41:45 1:41:47 1:41:52 1:41:55 1:42:00 1:42:04 1:42:05 1:42:17 1:42:17 1:42:47 1:42:48 1:42:52 1:42:59 1:43:12 1:43:12 1:43:14 1:43:17 1:43:19 1:43:22 1:43:29 1:43:39 1:43:41 1:43:43 1:43:45 1:43:53 1:44:02 1:44:05 1:44:06 1:44:23 1:44:27 1:44:27 1:44:28

MARCH/APRIL 2016

MEETING MINUTES Minutes of the Board of Directors Meeting - December 14, 2015 Members Present: Paul Arneberg, Sheila Becker, Nathan Campeau, Norm Champ, Rochelle Christensen, Randy Fulton, Jenny Harrington, Josh Jacobson, Mary Johnson, Dave Marek, Craig Moscetti, Lisa Richardson, Sam Rush, Scott Welle Guests: Sarah McInerney, Diane Birkelance Secretary’s Report Minutes of the Board of Directors’ Meeting for November 9, 2015 were approved and accepted by Randy Fulton, seconded by Rochelle Christensen. Treasurer’s Report • 2015 Annual Budget has been completed. • Income for the month of November narrowly missed the budget by roughly $560. • Membership revenue for the year is currently $6300 behind budget. • Expenses for November were greater than budget largely due to paying the magazine printing bill a month late. We will be paying the annual editing fees a month later than budgeted. • As the annual ad revenue is coming in we are still closely watching and timing our expenditure payments. Office Manager’s Report Membership: 2014 2015 New Members 27 20 Renewals 130 119 (includes 37 two-year renewals) Membership Total 2,233 2,150 (prior month: 2,163) Our largest challenge is to get members to renew. Run Minnesota Starting with the January/February issue of RunMinnesota there will be new staff. Sarah McInerney will be managing editor, Chad Richardson the Art Director, and Gloria Jansen will be editing. Magazine should be out around January 10.

MARCH/APRIL 2016

Web/Twitter/Facebook/Pinterest

As of November 30 - Last Month Facebook 5066 Twitter 1306 Pinterest 168 Instagram 0

Current 5155 1326 186 34

COMMITTEE REPORTS

Advocacy: Sam Rush reported on Save the River Bottoms.

There will be a meeting 12-18-2015 for Bloomington residents to voice their opinions. More information is on their Facebook page. Club Administration: Board elections for 2016 are currently being held. A committee led by Dave Marek is looking at options for relocation of the MDRA office and location for meetings. Sarah McInerney reported on the MDRA phone and postage machine and asked us to consider discontinuing both. Programs: Polar Bears, led by Nathan Campeau, run every Saturday morning and are well attended. A successful shopping day and membership drive was just held at Marathon Sports. Promotions: The annual Pizza Party will be January 16, 2016. Planning for this event was discussed. Race: The equipment budget was met for 2015. USATF: The 2016 USATF Minnesota Team Circuit presented by Twin Cities in Motion has been announced. The races can be found on the website. New Business: An Instagram account has been started by Sarah. Sarah set up a Square account so we can accept charge payments. The Square was used successfully at our membership drive at Marathon Sports. How to implement the transaction fee is still being discussed. Old Business: None The meeting was adjourned by Randy Fulton, seconded by Sam Rush. The next MDRA Board meeting will be January 12, 2016.

Do you have an opinion to share? Write us a letter and we will consider it for publication in this magazine. Letters should be no more than 500 words in length and should be emailed to mdrasarah@ gmail.com. The deadline for the next magazine is April 10.

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RunMinnesota March / April 2016

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