RunMinnesota May / June 2016 by Run Minnesota

OLYMPIC TRIALS PREVIEW INSIDE

May/June 2016

Inside this month: \\ Fueling up

for your next long run \\ Lost in the

jungle

\\ Running

with gratitude

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MDRA member and board of directors secretary Jenny Harrington races the trail at the MDRA Mudball in early April.

THIS ISSUE President’s Letter

Running Briefs News and Notes

Member Spotlight Megan Newland Proper Fueling Book review

ENDURUNCE ENDURUNCESHOP.COM RIVER VALLEY RUNNING RIVERVALLEYRUNNING.COM

Two Hours

Nutrition Food as fuel

Journal

Lost in the jungle

Gratitude

Running with gratitude

Get to Know

The University Running Club

Results

9 10 12 16 18 20

Photo courtesy of Wayne Kryduba

FEATURE

2016 Olympic Trials Preview

21 22

ON THE COVER h o ka o ne o ne. co m

MAY/JUNE 2016

Longtime MDRA member and coach Gloria Jansen is pictured at the MDRA seven-mile race in Hopkins on March 26. Jansen was recently named the USATF female runner of the year for ages 65-69 . Photo by Wayne Kryduba

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MAY/JUNE 2016

CONTRIBUTORS RICK RECKER

ick Recker is a charter member of the MDRA, current

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.

CHARLIE BJORK

harlie Bjork is a sophomore at the University of Minnesota. At the U, he is involved in the University Running Club, the Ski and Snowboard Club, and Save the Boundary Waters. In his final two years of college, Charlie hopes to complete a Politics and Government major, stay active in his fraternity, and lead outdoor trips in the Pacific Northwest. He will be living and working in Yellowstone National Park this summer.

PATTI KIGHT

atti Kight was a member of the first girl’s track team at her high school back in the 1970s, thanks to the Title IX amendment. After a few decades off, she returned to recreational running in her 40s. Patti is a writer at the University of Minnesota Foundation.

CANDY PATRIN

andy Patrin feels fortunate to be a runner and en-

joys training in the beautiful St. Croix River Valley. She never tires of connecting with other runners to hear their stories and write about new running topics. She can be reached at cjpatrin@gmail.com.

MAY/JUNE 2016

CREDITS Editor: Sarah Ahlers McInerney

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.

FROM THE PRESIDENT DAVE MAREK

ello runners,

It is hard to believe two months have already passed since we last met on this page. I hope you enjoy another great issue of RunMinnesota and I thank all of you who contribute content and those of you behind the scenes that put everything together to deliver this to our members and the running community. As I write this letter, spring is struggling to show up, the sun is setting much later and I’m packing for a return trip out East to run in the Boston Marathon. It is something I have been privileged to do a couple times and I have thoroughly enjoyed each experience. This year I am more excited that my youngest daughter will be joining us and running in the 5K. I only share this as I recently read an article in Runner’s World that was titled “Dozens Suspected of Cheating to Enter Boston Marathon”. It saddened me as I read of runners who have faster runners race under their name to get a qualifying time, those who falsify results and some who cut the course at their qualifying race. I wonder what motivates people to cheat like that? How they live with that lie is something I’ll never understand. It also angers me a bit as they are taking a spot that should have gone to someone who busted their butt and worked hard to get that elusive qualifier. I personally know many runners who dreamed of running Boston and do things the right way to get there. When they do qualify the pride and joy and excitement they have is highly contagious. Thankfully, as the article mentions, the number of runners who do this is quite small compared to the overall population of runners. I do believe that the overwhelming majority of us who love this sport do things the right way. We enjoy running for many reasons but I hope the main reason is that it is fun. The past two months I’ve watched our runners repeatedly confirm that. I volunteered on a gorgeous morning at the Lake Johanna 4 Mile race watching the grinning faces of the participants and then smiling myself as the runners who had finished were cheering and encouraging those who hadn’t. At our April board meeting I was told that 69 people were walk up race day registrants at the recently completed Ron Daws 25K. I have been helping with our spring marathon training class and I was a bit amazed at that news because it was a cold and incredibly windy morning for our weekly long run that day. The 30 to 40 mph wind gusts made walking, let alone running, a chore. And yet almost 70 people woke up, heard the howling wind outside, checked the cold temperature and somehow thought, “Yep, today is a good day for a race!” And when I saw the photos from the race there were plenty of smiles and waves to the camera. Experiences like that are what I choose to take away from this sport. The positive experiences coming from a first race, or a PR, or reaching whatever goal you set. Thankfully they can be found at every race and every training run because of runners like you. Keep it up because whether you realize it or not you are providing motivation to someone watching. And keep doing things the right way.

Runners are pictured at the start of the MDRA seven-mile run recently. I want to get back to saying a bit more about our spring marathon and half marathon training class. I would like to thank Rochelle Christensen and Sheila Becker for leading the coaching for the group. I’m assisting with this class as well and it is very nice to report that this is the largest spring class in recent memory. I will also use this forum to do a little recruiting. If you have a background in coaching or would like to know how you can be more involved, just let us know. We are always looking to increase our stable of great coaches. Our MDRA marathon training classes are without a doubt one of the best deals out there. If you haven’t tried one, I encourage you to do so. We have runners of all ages and all paces and I promise you will have a great experience. As I close I want to wish you all good health and good running. I enjoy meeting our members so if you do attend one of our races make sure to say hello. Thank you again for being a member of MDRA.

Dave Marek President, MDRA Board of Directors

MAY/JUNE 2016

RUNNING BRIEFS Fall Marathon Training Join our Fall Marathon Class! It’s not too early to start thinking about your fall marathon plan! This 16 week class runs through the Twin Cities Marathon and includes twice a week supported runs, informational speakers, special shopping days and the best running buddies around! The Information/Orientation session is Tuesday, June 21, 7:00-8:00 p.m. at the Edina Community Center. The program begins Saturday, June 25, with registration starting at 7:30 a.m. and the run beginning at 8:00 a.m. Please see the flyer in this issue or go to runmdra.org for more information.

Medtronic Mile – Bring Back the Mile USATF 1 Mile Road Championships The Medtronic TC 1 Mile is the second largest road mile in the country! There is some serious Minnesota representation in this Championship event! Watch Heather Kampf, Meghan Peyton, Garrett Heath, Travis Burkstrand, Jon Peterson and Abbabiya Simbassa as they battle it out for Mile glory and a $25,000 prize purse. The USATF Championship races start at 7:54 p.m. (women) and 8:06 p.m. (men).

Grandma’s Marathon Lodging notes Still looking for a room in Duluth for Grandma’s weekend? A list of hotels that have vacancies is available on the Visit Duluth website, www.visitduluth.com. You can also download a complete lodging list, including the Duluth area universities residence hall rooms from the Grandma’s Marathon website.

March Membership Drawing held The lucky winners of complimentary entries to Grandma’s Marathon are, Renne Kallio, Bill Haight and Rick Wocken. The MDRA is a nonprofit that has built long lasting partnerships that help us to provide these special perks to runners in Minnesota. We are here for the Minnesota running community! Thank you to our members for their continued support!

Special Thank You The MDRA would like to acknowledge those who made additional financial contributions

MAY/JUNE 2016

News and Notes from the Roads, Trails and Track

recently: Rogers Anderson, Jane Bagstad and Terry Olson, Brett Evans, Douglas Farmer, Seymour Gross, Ellen Kendal, Michael Koehn, Anita Macias-Howard, Dave McDowall, Lesley Jean Nelson, Paul and Pat Sackett, David Schreiber, Peggy Trager, Cathy Van Der Schans, Robert Weber, Lawrie Will, Mary Williams, Jacqueline Christensen and Roger Williams.

Have something to say? The MDRA is always looking for your feedback. We are here for you! Please share your thoughts and suggestions on how to make your running association better. Email us at runminnesota@gmail.com and let us know what you think!

MDRA race calendar set The Minnesota Distance Running Association is excited to announce the 2016 MDRA Race Calendar. Links to race pages and registration can be found at runmdra.org. 2016 MDRA RACE CALENDAR 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 Members receive a $5 discount on pre-registration

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.

Black Hills, South Dakota Sunday, Oct. 9th, 2016

www.RunCrazyHorse.com The sound of native drums will send you on your way for a run through the sacred land of the Lakota people. Your adventure will begin in the shadow of the world’s largest mountain carving….Crazy Horse Memorial, and end in The Heart of the Hills…..Hill City, South Dakota.

Walker Friendly

MEMBER

SPOTLIGHT

BY SARAH AHLERS MCINERNEY

Megan newland When did you start running and why?

I started running when I was 25. I had attempted to start running multiple times before that but never liked it. I grew up watching my mom run and really wanted to like it but it wasn’t until I was 25 that I actually started enjoying it and it stuck.

Why do you run/what keeps you motivated?

Running has been a great way to bond with my mom. We travel together to run marathons and half marathons. Running for me is also the best therapy. It is a great way for me to clear my head and process whatever it is I’m dealing with (work, kids, stress, etc.).

Favorite distance/race?

I love the half marathon distance. The training is manageable and I can enjoy all 13 miles. Marathon training is a little more of a commitment and there are some really hard miles in a full marathon. My favorite race was definitely Big Sur Marathon. I ran it with my mom and it was amazing. We made a vacation out of it - my mom and my sister and I. It was a beautiful marathon course and a great trip.

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

Right now it is great - I’m on maternity leave, so I don’t have to factor my work schedule into training. I train 50 percent of the time on the treadmill (with my nine week old sleeping next to me in her bouncy seat) and the other 50 percent outside (when I have a babysitter). I train independently for the most part, but join up with friends for a run or two a week. Just last year I started including speed work in my training - I love it and I have noticed a big difference in race times. I run intervals twice a week.

What is your shoe of choice?

Asics Gel Nimbus!! It is what my mom has always worn, so when I started running it was what she recommended. I love them and it is the only running shoe I have ever worn.

What is your favorite quote?

“Your heart knows the way. Run in that direction.” Rumi

What are your interests outside of running?

Kids (17, 8 and 9 weeks) keep us so busy! Love to be up north in the summer. Working out (I’ve done some competitive bodybuilding). Spending time with family and friends.

Favorite pre and post race meals?

Pre race I love to eat tacos - I feel like it’s the perfect combination of protein, carbs and veggies. I put in a lot of vegetables - tomatoes, carrots, cucumbers, broccoli and I have to have avocado!

Post race - I have just started drinking coconut water to replace electrolytes (I am obsessed with the chocolate flavor) and I look forward to drinking it after a long run or a race.

Bucket list running goal for 2016?

After having a baby in February 2016 I am just getting back into the running game. I am really hoping to increase my running speed. I would love to run Twin Cities in the fall (and of course qualifying for Boston is on the all time bucket list - maybe before I’m 40?!).

Why MDRA?

I joined an MDRA training course after my youngest daughter was born to help me get back into running. I joined with my mom so it also brings us together for weekly runs (and we usually get a coffee date in together after the run). It is nice to connect with like-minded people and learn from the experiences of runners and coaches.

MAY/JUNE 2016

FUEL

Ergogenic Aids: Are they helpful or harmful for athletic performance? Examining the rationale and truth behind ergogenic aids BY RENEE KORCZAK, PhD, RD, LD

y definition, ergogenic aids are a mechanical, nutritional, psychological, pharmacological or physiological substance or treatment that is intended to directly improve exercise performance (1). Some examples of the more popular ergogenic aids include branched chain amino acids, caffeine, creatine and glucosamine (see Table 1 for an overview of popular ergogenic aids). While many athletes take ergogenic aids to improve performance, others have questioned whether or not they are actually effective. This is because research is very limited to support the effectiveness of many of these substances and the Food and Drug Administration (FDA) regulates ergogenic aids as dietary supplements, meaning that they are not as tightly regulated as medications. As a result, many supplements may not contain the actual amount listed on the label or are marketed with claims that may not be truthful. To help athletes in making supplement choices (especially college athletes), the National Collegiate Athletic Associationâ&#x20AC;&#x2122;s Committee on Competitive Safeguards and Medical Aspects of Sports has developed a list of supplements that are allowable (2). These supplements include: vitamins and minerals, energy bars (if no more than 30 percent protein), sports drinks and meal replacement

Ergogenic aids overview Name of supplement

Rationale for use

The scientific truth

Branched chain Amino Acids (leucine, isoleucine, valine)

An important energy source, especially in scenarios where carbohydrate stores are depleted

Supplemental branched chain amino acids have not been shown to improve endurance performance.

Caffeine

A nervous system stimulant that may heighten the sense of awareness and keep athletes alert

Drinking two to five cups of coffee one hour before athletic events is useful for some; however, the benefits are less apparent for those who habitually consume caffeine. Possible side effects include increased heart rate, blood pressure and insomnia.

Creatine

Increases phosphocreatine in the muscles to keep concentrations of ATP high

Some benefits of creatine have been shown for athletes who participate in repeated bursts of activity such as sprinting; however, evidence is minimal for endurance athletes. Unfortunately, little is known about the long term use of creatine.

Glucosamine

Increases phosphocreatine in the muscles to keep concentrations of ATP high Aids in the repair of joint damage

The science is mixed on the benefits of glucosamine for repair of joint damage, with most studies that show a benefit of glucosamine conducted in older adults.

Note: this table provides an overview of some common ergogenic aids; this is not a comprehensive review of all aids and supplements.

MAY/JUNE 2016

FUEL drinks (ex: Ensure Plus, Boost). Supplements that are not allowed include amino acids, creatine, glycerol, beta-hydroxy-betamethylbutyric acid (HMB), L-carnitine and protein powders. Other resources for everyday athletes can also serve as a guide to help evaluate ergogenic aids. Please visit the links referenced if you are questioning the efficacy and safety of an ergogenic aid, but remember that ergogenic aids and supplements do not provide the magic bullet approach to enhance performance. Athletes should continue to focus on consuming healthy diets and improve their training techniques rather than relying on a supplement.

Contact information

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

Resources

• Is the Supplement Safe? Visit the Food and Drug Administration at www.fda.gov for information on recalls and safety alerts. • Visit the Public Health and Safety Organization website for a list of substances that have been certified or banned in sports (www.nsf.org). References 1. Carol Byrd-Bredbenner, Gaile Moe, Jacqueline Berning and Danita Kelley. Wardlaw’s Perspectives in Nutrition, 10th edition (pgs. 364-397, Nutrition, Exercise, and Sports). McGraw Hill, New York, New York. 2. National Collegiate Athletic Association (2012). NCAA Legislation Involving Health and Safety Issues. Retrieved from: http://www.ncaa.org/sites/default/files/Legislation.pdf.

FALL MARATHON Training Program Information/Orientation • Tuesday, June 21, 7:00 to 8:00 p.m. • ECC, 5701 Normandale Rd, Edina Class Details • First run Saturday, June 25th, 8 a.m. from State Capitol in St. Paul (Meet at Sears Parking Lot). • Program runs through Medtronic Twin Cities 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 will include a group run and periodic speaker or coach informational session on training topics. • Program includes MDRA gear and supported water stops on long runs • Training programs are led by certified coaches

www.runmdra.org

Complete/sign the registration form and send a check to: MDRA/Marathon Training, 5701 Normandale Rd, Edina, MN 55424

Current MDRA Members $125

New Members $150

Name: _________________________________ Phone:_____________________ Please circle one: Singlet - Hat - Visor- Tshirt

Shirt Size: S

Address:____________________________________________ 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:_______________ MAY/JUNE 2016

REVIEW

Two Hours: The Quest to Run the Impossible Marathon REVIEWED BY SCOTT F. PARKER

efore Roger Bannister’s 3:59.4 in 1954 it was a serious question whether it was possible for a human being to run a mile in under four minutes. Six plus decades later, the record, held by Hicham El Guerrouj, stands at 3:43.13, and thousands of men have bettered Bannister’s time. We won’t know that the twohour marathon is another false limit until someone breaks it, but as the world record drops closer and closer to that celestial mark the breakthrough race takes on a sense of inevitability. Dennis Kimetto, who holds the record at 2:02.57, would need to cut only seven seconds per mile to get down to the two-hour time— which sounds reasonable until you remember he’s already running 4:42 pace. Then you start to wonder about the possible limits of human potential. What it will take for someone to reach the threshold is what Ed Caesar tries to determine in his book Two Hours. Centering on the story of Geoffrey Mutai, one of the all-time great marathoners, Caesar explores the psychology, physiology, history, and culture of the distance to inspiring effect. The list of variables he considers includes foot structure, muscle fiber, surface area of lungs, altitude of youth, societal work ethic, personality, shoe technology, composition of running surface, weather conditions and some I’m surely forgetting. The best chance of a two-hour marathon, Caesar argues, will be a matter of placing the right runners in the right environment, one specifically designed for

peak performance, rather than a city marathon (even a flat one like Berlin or Chicago), where race tactics and conditions often hinder overall speed. Another important factor will be drawing as much talent into the pool of marathoners as possible. Because of the positive feedback loop of Kenyan marathon success, that country does a good job of identifying and developing its running talent. In the U.S., where running is mostly a pastime of wealthy hobbyists, and competitive racing is essentially invisible, who knows how much potential is unrealized. Whether we want to establish the institutions it would take to produce a generation of great American runners who can compete with the Kenyans is a tough question. And the best recommendation for it, to my mind, is what it can feel like for a runner to achieve excellence. Here’s Caesar’s account of Mutai taking the lead for good in the 2013 New York City Marathon: “The Spirit coursed through him. ‘I didn’t notice anyone,’ he would say afterward, and looking at him, you could believe it. There was no thought of world records, course records, goals, demons, splits. He did not think of the next race or the runners who were behind him. It was just him, alone, on Fifth Avenue. He had become the workings of his own body.” A worthy goal for any runner.

Scott F. Parker is the author of the memoir Running After Prefontaine.

MAY/JUNE 2016

Two Hours: The Quest to Run the Impossible Marathon was written by Ed Caesar. It was published by Simon & Schuster and is available in bookstores now for $26.

OLYMPICS

Minnesota’s 2016 Olympic team track and field trials preview BY CHAD AUSTIN

have to admit that I’m incredibly excited for the 2016 U.S. Olympic Team Track and Field Trials, which take place at Hayward Field on the campus of the University of Oregon from July 1 to July 10. As the name implies, it serves as the qualifying meet to determine which athletes will represent our country at the Olympic Games in Rio de Janeiro, Brazil, in August. Minnesotans have a long history of runners representing the United States at the Olympics. Immediately, these names come to mind: Buddy Edelen, Ron Daws, Van Nelson, Steve Holman, Bob Kempainen, Janis Klecker, Garry Bjorklund, Steve Plascencia, Carrie Tollefson, and most recently, Kara Goucher (née Wheeler). Even University of Minnesota grad, Rasa Troup (née Michniovaitė), represented her native country of Lithuania at the 2008 Games in Beijing. Minnesota will be well represented at the trials and, with the meet rapidly approaching, I wanted to provide a preview of a dozen runners that will be competing. While some of these runners could possibly run in more than one event, I’m previewing the event that I think gives them the best chance to make the team. But as we learned in 2004 with Carrie Tollefson, sometimes Plan B works out best. After focusing on the 5000 meters and not making the Olympic team, Tollefson not only entered the 1500 meters, she won the event and qualified for the Games in Athens.

800 Meters Women’s Finals: Monday, July 4, at 3:42 p.m. (Central Time)

Men’s Finals: Monday, July 4, at 3:51 p.m.

Harun Abda

The 26 year old is from Fridley and he is a University of Minnesota graduate (2013). Abda now runs for the Oregon Track Club (OTC) Elite, which is based in Eugene. He brings a 1:45.55 PR to the meet and recently placed fifth at the 2016 USATF Indoor Championships. He’ll be looking to improve upon his performance from the 2012 Trials when he didn’t make it out of the first round. Why Harun doesn’t make the team: His PR is a second slower than the time needed to make the team in 2012. In the 800 meters, that’s a lot. Why Harun makes the team: Hayward Field is magical, especially for runners who live and train in Eugene. He will have a home field advantage.

1500 Meters Women’s Finals: Sunday, July 10, at 3:00 p.m. Men’s Finals: Sunday, July 10, at 3:20 p.m.

Heather Kampf

Heather Kampf (née Dorniden), a 29-year-old Rosemount High graduate, has been training professionally with Team USA Minnesota since graduating from the U of M in 2009. Her PRs include 2:00.04 for 800 meters and 4:04.50 for 1500 meters. She’s been dubbed the Queen of the Road Miles, for all the one mile road races she’s won over the years, including three National Championships. Kampf placed seventh in the 800 at the last Trials,

Heather kampf will race in the 1,500 meter olympic trials on Sunday, july 10. She is a graduate of Rosemount high school. MAY/JUNE 2016

OLYMPICS

Jamie Cheever is a former golden gopher from Minneapolis southwest. She now runs for oiselle in Seattle and she’ll be competing in the 3,000 meter steeplechase olympic trials on july 7. but I believe she’ll move up to the metric mile this time around and look to harness her success on the roads. Why Heather doesn’t make the team: The women’s 1500 has one of the deepest fields around, especially considering that Shannon Rowbury and Jenny Simpson have won medals on the world stage. Why Heather makes the team: Championship races often start slow and come down to a sprint. If that happens, Kampf’s 800 meter speed will give her the edge.

Ben Blankenship

The 27 year old Stillwater native and U of M grad (2012) also trains with the OTC Elite. Blankenship is coming off a fantastic 2015 season that included PRs at 1500 meters, mile, 3000 meters, and two miles. At the U.S. Indoor Championships, he finished second in both the mile and two miles. Outdoors he

won the mile at the Prefontaine Classic and just missed making the world’s team in the 1500 meters by .02 seconds. Why Ben doesn’t make the team: No event is more unpredictable than the men’s 1500. And similarly to the women, the U.S. has two men who’ve won medals in world competitions: Leo Manzano and Matthew Centrowitz. Why Ben makes the team: Having just missed the World’s team last year, he will be on a mission to prove that he belongs on the podium.

Will Leer

It’s hard to believe that the 31 year old from Minnetonka is now the veteran Minnesotan. He ran collegiately for Pomona College in California and is still based in the Los Angeles area. His mile PR of 3:51.82 makes him the second fastest Minnesotan ever, behind

MAY/JUNE 2016

Olympian Steve Holman. Leer has twice represented the U.S. at IAAF World Indoor Championships. He brings a 3:34.26 PR to the meet as he looks to improve upon his 12th place performance at the 2012 Trials. Why Will doesn’t make the team: Either he shaves his beard and loses his powers, like Samson, or he struggles to regain his form after having surgery last winter. Why Will makes the team: When he’s on his game, his finishing kick is lethal. No one goes from “jogging” to all out sprinting quicker than Leer. And often, that’s exactly how championship races play out.

3000 Meter Steeplechase Women’s Finals: Thursday, July 7, at 5:48 p.m. Men’s Finals: Friday, July 8, at 3:23 p.m.

Jamie Cheever

A former Golden Gopher from Minneapolis (Southwest High), Cheever now runs for Oiselle out of Seattle. The 29 year old finished 12th at the 2012 Trials and then ran even better in 2013 when she set her PR of 9:29.13. Why Jamie doesn’t make the team: She hasn’t run within 12 seconds of her PR in three years. Why Jamie makes the team: If she can return to her 2013 form, she will be in the mix.

Mason Ferlic

The University of Michigan senior ran a new PR (8:33.95) in his first outdoor track meet of the season. That time leaves the 22 year old Mounds Park Academy grad just two seconds shy of qualifying for the Trials. He made it to the finals of the 2015 USATF Outdoor

OLYMPICS Championships where he finished 13th. Why Mason doesn’t make the team: Lack of experience. He’ll be the youngest Minnesotan competing at the meet. Why Mason makes the team: Coming off his final collegiate season, he could be in terrific shape heading into the meet.

experience, all his big meet experience is in the 1500 meter. Why Garrett makes the team: He kicked off the year by beating the unbeatable Mo Farah and claiming his third consecutive victory at the Great Edinburgh cross country race. That’s called a “confidence booster”, which he’ll ride all the way to Rio.

5000 Meters

10,000 Meters

Men’s Finals: Saturday, July 9, at 3:20 p.m. Women’s Finals: Sunday, July 10, at 2:28 p.m.

Men’s Finals: Friday, July 1, at 4:15 p.m. Women’s Finals: Saturday, July 2, at 9:04 a.m.

Gabriele Grunewald

Hassan Mead

Gabriele Grunewald (née Anderson), a Perham native and U of M grad, will turn 30 the week before the Trials. She’s currently training with the Brooks Beast Track Club in Seattle. She set her 1500 meter PR (4:01.48) in 2013 and ran 15:19.01 for 5000 meters last year. Although Gabe missed making the Olympics in the 1500 meters by just one place in 2012, I believe she’ll have her sights on the 5000 meters this time around. However, keep in mind the story of Carrie Tollefson that I mentioned earlier. Why Gabe doesn’t make the team: She started 2016 trying to recover from a sacral stress fracture. Not the ideal start to an Olympic year. Why Gabe makes the team: Again, championship races are often slow and tactical. If that scenario plays out, Grunewald will call upon the speed that makes her the fastest miler in the field.

Garrett Heath

Another member of the Brooks Beast Track Club, the 30 year old Winona native sports 1500 meter and 5000 meter PRs of 3:34.12 and 13:16.31, respectively. At the 2012 Trials, he failed to advance to the 1500 finals. Although he’s probably best known as a middle distance runner, like Grunewald, I believe we’ll see Heath concentrate on the 5000 this year. Why Garrett doesn’t make the team: While Heath has tons of

The 26 year old from Minneapolis (South HS) and U of M (2012) now trains with the OTC Elite. Four years ago, at just 22, Mead ran an impressive double at the Trials finishing 11th in the 10,000 meters and eighth in the 5000 meters. While it’s possible he could double again in 2016, I think that will only happen if he doesn’t make the team in the 10,000 on the first day of the meet. With blazing PRs of 13:02.80 and 27:33.04, I think he’s as much of a “sure bet” as anyone. Why Hassan doesn’t make the team: I don’t see it happening, but then again, only three people make the team and anything can happen. Why Hassan makes the team: He’s in the prime of his career and fresh off representing the U.S. at last year’s World Championships in Beijing, where he finished 15th.

Parker Stinson

One of the newest Team USA Minnesota members, the University of Oregon grad has dropped his PR by nearly two minutes (29:32 to 27:54) over the course of the last six years. Why Parker doesn’t make the team: At just 24 years old, he’s more likely to be in his prime in 2020. Why Parker makes the team: If he continues to improve at his current rate, he’ll be in the mix on his college track.

Fridley native harun abda will run at the 800-meter olympic trials in july.

Kara Goucher

The Duluth native is a two time Olympian having competed in the 10,000 (Beijing 2008) and the marathon (London 2012). Goucher just missed making another Olympic Team in the marathon when she placed fourth at the Trials in February. Now she returns to the event that saw her win a bronze medal at the 2007 World Championship. Why Kara doesn’t make the team: She hasn’t raced 10,000 meters on the track since 2013 and her PR (30:55.16) is from 2008. Why Kara makes the team: Experience and focus. Goucher turns 38 during the meet, so she knows this will be her last attempt to become a three time Olympian.

Emma Bates

Like Goucher, the Elk River native will celebrate a birthday during the trials, as she turns 24. Last year the twelve time All American, while at Boise State, joined the Boston Athletic Association’s

elite team. Her PRs of 15:32.46 and 32:13.28 were both set in 2015. Why Emma doesn’t make the team: Again, like Stinson, it’s most likely that Bates is still four years away from her peak. Why Emma makes the team: She’s run in the low 32-minute range each of the last two years. That consistency is enough to keep her in the mix.

Summary

There you have it, a dozen “local” runners looking to make their mark at the 2016 Olympic Trials and become Olympians. Personally, I think this is our strongest contingent ever and I can see more than one of these athletes wearing red, white, and blue in August. Note: all times listed above are Central. For a complete meet schedule, check out www.usatf. org.

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NUTRITION

FUELING YOUR BODY Find a better way to get to the finish line — Part I Part I: Your

BY CANDY PATRIN

ooner or later, the buzz

around the table at a post run social hour will make its way to food. Whether it’s the latest electrolyte drink or energy bars or a new eating plan, the conversation can become passionate and even controversial at times. With advertisements that promote the latest and greatest foods and studies that may be more anecdotal than scientific, no wonder diet has become a complex topic. Some of the current diets and studies discount carbohydrates, the longtime staple of athletes. Do the new diets being touted mean the end of the traditional pasta meal the night before a big race? How can anyone begin to figure out what eating plan works best for them? Should runners even need to be concerned about diet? After all, everyone thinks that runners can eat anything they want because of the number of calories burned. The topic of eating plans and the latest diet will not go away any time soon. There are experts in the sport of running and nutrition who can offer some suggestions and examples of eating plans as well as healthy practices. Ultimately the foods you eat and the discipline with which you approach your fitness diet will be up to you. News flash—it is not going to be the same for everyone.

Food as fuel

Many runners will recognize the name Emily Brown, registered dietitian (RD), licensed dietitian

Marketplace’s popular eating plans outlined Emily Brown, a registered dietitian and licensed dietitian who is a four-time All American at the University of Minnesota, offered a snapshot look at a few of the current popular eating plans being touted in the marketplace. Gluten free diet is a therapeutic diet for individuals who have the autoimmune disease known as Celiac disease, which affects approximately one percent of the U.S. population. Gluten free diets have anecdotally been linked to a number of improvements in health, but there is no strong scientific evidence to support any health benefits of gluten free diets in individuals without Celiac disease. Low-carb/high-fat (LCHF), or the ketogenic diet, requires a combination of consistent training and adherence to a strict dietary pattern over the course of many months (at least six

(LD), who was a four time All American at the University of Minnesota and a member of Team USA Minnesota, when she qualified for the 2008 Olympic Trials in the steeplechase and 5K. Now retired from running, Brown is a Wellness Dietitian with the Mayo Clinic Healthy Living Program [healthyliving.mayoclinic.org] in Rochester, Minnesota. There, she works oneon-one with individuals to help them with their nutritional goals and strategies, teaches group classes on a variety of nutrition focused topics and collaborates with colleagues on research ideas relating to wellness. Brown acknowledges that the volume of misinformation about nutrition in the marketplace

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from Brown’s research). An LCHF diet may be difficult for most to adapt to, especially for that length of time, because it is not the traditional diet that most of us grew up eating. Paleo diet is a high protein diet that eliminates grains and dairy products. There can be different interpretations on the foods allowed in this eating regime but most would agree (and research would support) that a strict Paleo diet could be difficult and expensive to maintain over a long period of time. Vegan diet is when individuals do not consume food from animal sources, including fish, eggs and dairy, and sometimes even honey. Vegetarian and vegan athletes can certainly achieve a diet that is optimal for both health and performance. They just need to be more deliberate with their food choices.

makes it difficult to research the topic. She says that one of the biggest debates right now is the best balance of macronutrients contained in a daily diet, i.e., carbohydrates, fats and proteins. “The past decade has seen a strong push for low carbohydrate diets whether it be for weight loss, inflammation and related disease, and more recently, sports performance,” says Brown. As a dietitian, Brown takes an unbiased view of nutrition. She believes that whatever diet someone chooses to follow is highly individualistic, and she is an advocate for a healthy, balanced diet. “I personally think that a healthy diet is a balanced diet not only in terms of the macronu-

trients, but also in the foods that provide those nutrients,” says Brown. “The same type of dietary pattern that would be promoted for optimal health is a great diet to support the performance needs of healthy runners (they just typically get to eat more of it).” There are a couple of websites that Brown suggests to get more information about diets (www. scandpg.org and www.sportsdietitians.com.au).

Troup’s take

Rasa Troup, RD, LD, also a former elite runner, has experience in the areas of clinical nutrition, eating disorders and sports nutrition. During her competitive running career, Troup held national

NUTRITION

Competitors are pictured at the start of the mdra kid’s mud run at theodore wirth park in minneapolis recently. photo courtesy of wayne kryduba records in the 3000-meter steeplechase and the indoor mile. She represented her home country, Lithuania, in the World and European track and field championships as well as the 2008 Beijing Olympics. Troup also earned All American honors in cross country while studying at the University of Minnesota. In her profession, Troup has worked with many athletes—high school, collegiate and professional, including All American college athletes and Olympic/ Paralympic medalists. She works as a dietitian for the University of Minnesota Women’s Track and Field and Cross Country teams, the Minnesota Vikings and Viverant, a proactive health company that employs physical therapists and other health professionals. She is also a sponsor for Team USA Minnesota where she works with elite runners.

In her health professional role, Troup starts with a detailed assessment of an athlete’s nutrition. From there she will educate athletes on nutrition and provide advice on how to elevate their performance through changes to their diet plan. “Nutrition should be one of the pillars for everyone; whether you are an athlete, non-athlete, fitness exerciser or walker,” says Troup. “Nutrition is influencing every single cell and every single organ system. We know how powerful the brain is in controlling our body, but we also know how powerful nutrition is to fuel the brain.” Troup provides nutrition assessments, individualized meal planning, meals for home and travel, grocery shopping trips and one-on-one consultations for her clients. She also gives presentations to sports teams, organizations, coaching conferences and sports camps. She emphasizes

being mindful of foods and eating patterns. For additional information, she recommends a website (thecenterformindfuleating.org). While Troup cannot divulge specific diet plans of her athletes due to privacy issues, she shared an anecdote about her work with a runner. An athlete who was experiencing severe gastrointestinal (GI) distress asked for nutritional help a little more than a month before Grandma’s Marathon. Troup worked with the athlete to determine her fluid protocol, as well as the amount and types of carbohydrates she could tolerate. With hard work, everything fell into place except hydration was an issue up until one week before the race. Troup received an email from the athlete after the marathon saying she achieved her goal of qualifying for Boston, did not experience any GI issues and the hydration plan worked

perfectly. “These are the moments that make my job so exciting and meaningful,” says Troup. While anecdotal information is not a scientific approach to making a decision on an eating plan, it cannot be overlooked and is one way to gather information. Three runners you may be familiar with have made significant changes to their diets and took time to share their personal stories. In Part 2 of this article, which will appear in the next issue of RunMinnesota, Hal Gensler talks about his move to healthier food choices, Jake Hegge highlights his journey with a LCHF diet and Robyn Reed provides insight on how her family manages a Paleo eating regime. From how they each made the transition to a new eating plan, daily menus, and some “go-to” references, Part 2 will give you some examples of people making positive dietary changes.

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JOURNAL

LOST in the jungles of Fiji

Remembering a bad case of wanderlust and a trip across the dateline to Fiji BY RICK RECKER In the late 1980s, I came down with a bad case of wanderlust. If I wasn’t going to do it now, when would be a better time? I spent about a year asking friends if they wanted to travel with me. No, No, No. Job. Can’t afford it. No time. Family. So, I finally decided to go it alone. What would my first adventure be? I wanted to cross the equator. I wanted to cross the date line. OK. Where’s the map? Fiji. Just across both lines. Got my ticket. Fiji is a country of over 300 islands, but there’s one large main island. I flew in and took the bus across the island to the south shore. Talk about culture shock. Hey! I’m used to Minnesota. These people had never seen snow. Most lived without electricity. I got to a place where I could get a small cabin. Nice. My welcoming committee was a large cane toad (about a foot long), who hung around my door. He was there every night. I took a short nap, then awoke for the evening. Went down to the reef. The fruit bats hovering above the palm trees

were a little disconcerting with a wingspan up to five feet. I kept an eye on them as I walked. Saw a guy up ahead, and caught up to him. He said, “Fruit bats. They don’t eat meat or drink blood.” I still kept an eye on them. The reef was amazing. Looking in the tide pools was like looking into the most beautiful aquarium I’d ever seen. And the rhinoceros beetles: like tiny rhinos (1 and 1/2 inches long). I’m mainly a runner, so the next morning I set out for my run. Most of my runs during those years were one and a half to two hours long. The main island of Fiji had a coastal highway and a mountainous jungle interior. First day, I ran one way on the highway. Second day, I ran the other way. Interesting, but not what I was looking for. I asked one of the natives if there were any roads into the interior. I had to explain to him that I wanted to run for a couple hours. He finally got the idea and directed me to a path into the jungle that started about one kilometer down the road. It was marked with a ‘No Trespassing’ sign. He said that it was used by mahogany poachers, to cut the mahogany illegally. When I passed that sign on the first run into the interior, that was the last evidence of human habitation until I returned to the highway. These were the runs that I had come for. No fences, no signs, no

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nothing, but jungle. I had asked the native if there was anything in the jungle that I should be afraid of, and he said no. No snakes. (Fiji had imported the Mongoose and wiped out the snakes). He said maybe a wild pig would be in there. The first kilometer or so was uphill, maybe a 100-meter altitude change. Then it was just me, insect and bird noises and the jungle. Just me, my shorts and shoes. The streams were fantastic. Each one like Minnehaha creek was this summer. When I got warm or thirsty, I would wade in, sit, let the water run over my shoulders and drink. There was nothing upstream to contaminate the water, just more jungle. I had a great week running on that trail. The last day, I would have to do something more. All I could think of was a three hour plus run

“The first kilometer or so was uphill, maybe a 100meter altitude change. Then it was just me, insect and bird noises and the jungle. Just me, my shorts and shoes. The streams were fantastic. Each one like Minnehaha creek was this summer.”

on the same path. These streams: You forded them. There were no bridges. The humidity. A person became wet quickly. That day I ran and ran much further inland. I grew up with black & white Saturday morning TV. Johnny Weissmuller, Tarzan TV. Johnny, swinging from the vines TV. They really do have vines one-inch thick, hanging from the jungle canopy. If the accidental tourist swings from the vine in the Fijian jungle, and there wasn’t anyone else there to see it, did it really happen? Yes, it did. Did the tourist give out the Tarzan yell? You would have had to have been there to know. It was fun. Time to turn around. My vision was getting foggy from the heat and I wasn’t thinking very clearly. Go back the same way you came in. Right? What I didn’t suspect was that the men who cut out the path to harvest the wood, cut paths at angles off the main path that you wouldn’t see running the direction I came in. Foggy brain, eyesight misting, which path to take? At some intersections I had more than two choices. Long story short: I mostly made the right decisions, a couple side trips. I’m back. Next day, I took the plane out of Fiji, crossed the dateline and arrived in Los Angeles before I departed Fiji. Fun.

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GRATITUDE

Have gratitude, will run A wristband full of names helped the writer to finish her first marathon BY PATRICIA KIGHT The idea of running a marathon was in the back of my mind for so long that it wore a groove in my brain. Finally saying “yes” to a marathon led me not only to the finish line, but also to an unexpected but rich opportunity to say “thanks” to 26 people who were somehow part of this undertaking — even if they didn’t know it. On New Year’s Day 2015, after many years of thinking “I oughta do that” on some days, balanced with “ain’t no way” on others, I resolved to run the Twin Cities Marathon. Procrastination had brought me to the age of 58, but I was in excellent health. I wasn’t new to running, having been on my high school track team back in the day, and picking it up again in middle age. I’d even conquered a couple of half marathons. Maybe it was my running friend Carrie’s steady encouragement— “oh definitely, if you can go 13, you can go 26” she’d said a dozen times—that caused me to finally say “yes.”

“I sent emails to each of the 26, explaining what I’d done and thanking them for their support and friendship. It wasn’t a surprise that many wrote back. What was a surprise, however, was the intensity of their replies. They were touched (and) honored.”

I quietly began to share my goal with a few friends. Nobody told me I was too old or too foolish to try—at least not to my face. Carrie was elated, and began sharing advice and training runs. Others offered tips on shoes, routes and podcasts, or just said “atta girl.” This encouragement and support became extra important on days when training was a chore. I was grateful. As October approached, that gratitude led me to the idea of using the marathon as a way to say thanks, not only to these people, but to others as well. I chose 26 people or families who were special to me in some way. Several had quietly inspired me by coping with their own health struggles; for them, running a marathon would be like trying to fly to the moon. Some are working through a challenge in their lives or have adopted healthy lifestyles that are an example for me. Others had simply been there for me through life’s ups and downs. Then there was my wonderful daughter, Keri — a runner herself — and my ever supportive partner, Mike. I wrote these 26 names —one for each mile — on a wristband and took my place at the start on October 4. Each mile marker was my cue to glance down at that name and begin thinking about that person, just holding them in my mind. Between the spectators and beautiful fall weather there were lots of distractions, but my mind always returned to the names. The wristband became even more important as I became tired and uncomfortable. Every

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2016 polar dash Photo by Wayne Kryduba Patricia Kight poses for a photo at the Twin cities marathon in the fall of 2015. time I wondered “HOW much farther?” the thoughts of “my people” helped me to keep putting one foot in front of the other. The next day, I sent emails to each of the 26, explaining what I’d done and thanking them for their support and friendship. It wasn’t a surprise that many wrote back. What was a surprise, however, was the intensity of their replies. They were touched, they were honored, they felt noticed, or respected or supported. These notes

reminded me of the power behind a simple “thank you.” Crossing the marathon finish line was a great feeling. In executing my carefully laid plan to get there, I also had chanced upon a way to add a great dimension to my running. And I’m not done; there are more people I plan to honor this way in the future. Have gratitude, will run!

GET TO KNOW

When in doubt, procrastinate by running BY CHARLES BJORK It is an average Tuesday in the University of Minnesota’s Walter Library. I watch the Word cursor blink repeatedly as I brainstorm ideas for my political science essay. I procrastinate using nearly every method in the book. I aimlessly scroll through Facebook. I people watch. I Google, “How many pages are 3,000 words?” I do anything I can to avoid the inevitable . . . completing my essay. I’m distracted and restless. After a couple hours in the library, I gaze at the time in the top right corner of my screen. It’s 5:30 p.m. Time to blow off some steam. Time to be productive. Time to join my fellow University Running Club (TURC) partners for our near daily run. I exit the library and go straight to Cooke Hall, where TURC meets Monday through Friday, yearround. I know several likeminded individuals will surround me when I arrive. Each has his or her own reasons to run, but at least one commonality everyone shares is this—running is a break from the daily grind of school, work and other anxieties college students face. It is a way we release stress and reenergize. About 20 runners show up on an average Tuesday. Depending on the weather, an average TURCer wears Asics short shorts and a running tank top or is bundled up head to toe in several layers. Before the run, conversations involve the recent Civil Engineering test, lingering shin issues and Gopher sports.Eventually, Peter Knoll, the president of the club, announces the runs for the day. Most days there are three

Members of the University running club pose for a photo during a recent get-together. groups: a short distance group, a medium distance group and a long distance group. On Mondays and Thursdays, there is a speed workout option for runners interested in racing in NIRCA, Division II and III races. He will also announce any races, social events or volunteer opportunities that are coming up. On this given Tuesday, Peter announces that the medium group will be running Boom Island, my favorite route. We then split up and my group takes off on the sixmile route. In a group of roughly ten, we run through Dinkytown on University Avenue past 35W until we reach the beautiful St. Anthony Main district. We run in a pack. We lead share. We run on the cobblestone road past quaint restaurants like Wilde Roast Café and Tuggs Tavern, among others. Eventually we reach Boom Island Park, with one of the most unique views of the Minneapolis skyline. We cross

the Plymouth Avenue Bridge and soon we are on the west side of the Mississippi River. We run single track trails for a mile or so until we reach the West River Parkway. Finally, we reach the Stone Arch Bridge. We cross the bridge and finish where we started: University Avenue, this time, headed south back to Cooke. We return to Cooke feeling rejuvenated. Our endorphins are high and anxiety is low. We are mentally and physically refreshed. “Nice runs” are heard unanimously among the runners. A sense of camaraderie and accomplishment is in the air. After the run, most TURCers rehydrate, stretch out, and on occasion, complete a five to 10-minute core workout. Following the post run activities, a cluster of TURCers will head a few blocks down University Ave. to the 17th Avenue Dining Hall. Many days, the running club will

take up an entire section of the dining hall. It is easy to pick out TURCers in 17th. They are all wearing post run sweats and shamelessly abuse the “all you can eat” feature of the U’s dining plan. When everyone is done eating, people disperse to separate dorms, apartments and houses. Another day in the books for TURC. I may see some of the runners at practice the next day and I may see others in a few weeks. That is the beauty of TURC. The organization prides itself on flexibility with runners choosing what they want out of it. You can show up daily, weekly or even just once. You can train for competitive meets or simply get in a daily workout. Whatever your purpose or time commitment, everyone is welcome at TURC.

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AT THE RACES NOTE: All results are gun times

Fools Five APRIL 3, LEWISTON 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

JOSIAH SWANSON ANDREW JOHNSON BRAYDON KUBAT GERAD MEAD CESAR LOPEZ RYAN PING DALLAS DAVIDSON PETER TORKELSON JON INSELMAN ANDREW BECKER WAYNE DICKIE MATT HOEFS SANTIAGO OCARIZ JEFF DEBELE MEGAN PING MIKE GJERE KIRT GOETZKE PHIL ALBU JEFF ERICKSON SCOTT DICK JERRY WILLE DOMINIC JENKINS MATT KINGSBURY SARAH HUERTA BRYAN HUHNERKOCH TOM WOO JANNEKE SOBECK MICHAEL JOHNSON NATE WOHLFEIL ALEX WOO JACOB ROBINSON JACOB WITTENBERG SARAH SCHETTLE DALE MAGNUSON ALAN STEICHEN ISAIAH FROESE CODY HARRIS ANDERS BRAATEN BRYAN MADSEN JEFFREY DICK LINDA WILLIAMS GWEN JACOBSON MIKE YAPP SAM WILLIAMS MELISSA KING MIKE GRANT BRUCE MEYER KARLA KRAUSE WADE BAKKER VICTORIA MARSOLEK TERESA ALRICK CARY KRONEBUSCH DALE GRABHORN ANITA MEYER BLAKE BENSON LAURA EDLUND STACY HILL JANA OLSON JASON FREMSTAD RYAN GLOVER JUSTIN BOLINGER KYLE MUELLER STEVE DE BOER TIM ANDRING GABLE SPELTZ TYLER VOSS MATT ANDRING TONYA ARDNT BRIAN LEWIS TYREL CLARK STEVEN DUFFRIN AMBLYN REISETTER ANDY KRYZER CAROLYN SMITH SARA LESMEISTER JERRY LAWSON

27:28.6 30:31.4 30:33.7 30:37.3 30:43.2 30:47.4 30:47.8 30:53.5 31:19.8 31:31.5 31:37.8 32:01.5 32:17.9 32:20.0 32:22.6 32:26.8 32:28.7 32:53.4 33:05.9 33:10.0 33:13.0 33:21.4 33:29.6 33:50.8 34:03.1 34:16.7 34:19.3 34:36.8 34:48.2 34:51.1 35:05.0 35:13.8 35:20.0 35:24.5 35:30.2 35:59.8 36:06.0 36:12.2 36:19.2 36:19.2 36:25.5 36:32.1 36:41.9 36:42.9 36:44.8 36:49.6 36:50.0 36:58.5 36:58.7 37:00.8 37:03.8 37:05.3 37:07.6 37:09.0 37:15.5 37:17.8 37:17.9 37:27.8 37:28.9 37:31.8 37:38.5 37:41.1 37:45.0 37:49.0 37:49.4 37:56.3 37:56.3 38:01.6 38:04.1 38:07.7 38:13.9 38:14.7 38:28.1 38:28.2 38:33.3 38:35.0

77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166

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RESULTS MALIA NELSON BRIAN HESS JOE LEE WAYNE TROFF ANDY GALBUS RANDY WOHLFERD JESS TIEDEMANN BRIAN NEUBERGER TREVOR RUHOFF BRADY LANGE TOM HOLST TYLER MATHISON EMILY THERNEAU KENNEDY SPEER JULIE NELSON TYLER BARKEIM COREY SCHMIEDEBERG WENDY LINNELL PETE HENSLIN BROCK LANGE LUKE MILLER HUNTER HERBER BRENT HILL ERIC SHURSON JOSEPH PIERCE CAROLYN OCARIZ MICHAEL BOYSEN ASHLEY BREU BRETT EGLAND ROSS HERBER ADAM GUST JOHN MARLEY ORLANDO FERNANDEZ JIM GRAUPNER JAMES JONES CHRISTOPHER PIEPER GARY KOOP KELLY BARTELSON ROBERT BONOW RAYMONDO GORDON MITCH MILLER JARRETT JONSGAARD BRADLEY CARLSON JEFF BOLAND DOUGLAS GUENTHER ANDREW O’HARA CARTER MATHISON ERIC OMDAHL KYLE MEYER DOUG BATZLAFF STEPHEN SALIBA ANANDA HENLY JENNICA GREY MARK POLODNA MICHELLE SCHAMMEL ALESHA SVEEN BRIAN PETERSON PHIL DRISCOLL SATHISH SELVARAJU KEVIN MEYER CRAIG DAVIS AMY DESSNER ERIN MUELLER CRYSTAL CARPERNTER AL FOSTER ANDREW BLOMSNESS NICK LIEN MISSY WEGMAN DUANE MEYER MATTHEW KOEL BEN HULTGREN BEN CHRISTIE MIKE KRONEBUSCH SARA LEWIS MITCH FELTON RICK DEVINE ALEX WICKA DAVID DOCKTER ANDREA LEHNERTZ MAUREEN JONES FEDERICO CAGNAZZO MIKE REPS JOHN MEIER GIUSEPPE LANZINO JASON BARKEIM LEAH TUCKER TERRI KACZOROWSKI AMBER BECK JOHN STEFFEL JULIE RUHOFF

38:49.3 38:51.3 38:55.7 38:57.6 39:00.8 39:02.3 39:06.2 39:06.5 39:09.5 39:10.3 39:10.8 39:11.1 39:13.0 39:13.9 39:15.3 39:17.0 39:18.8 39:19.0 39:19.4 39:21.1 39:25.4 39:28.7 39:40.5 39:41.8 39:44.5 39:45.4 39:47.7 39:50.1 39:51.7 39:52.0 39:53.6 39:54.1 39:58.7 39:59.4 40:02.6 40:03.5 40:06.2 40:08.7 40:08.8 40:10.1 40:10.5 40:12.7 40:14.6 40:15.9 40:32.3 40:34.7 40:36.2 40:38.0 40:43.6 40:47.8 40:49.7 40:51.6 40:59.7 41:02.2 41:09.2 41:17.2 41:22.4 41:31.1 41:31.4 41:34.7 41:38.3 41:42.2 41:45.4 41:50.7 41:54.3 41:55.1 41:59.9 42:07.4 42:09.9 42:10.6 42:16.7 42:26.0 42:27.5 42:28.2 42:30.9 42:38.4 42:43.8 42:45.1 42:53.4 42:54.8 42:56.2 42:56.9 42:57.8 42:58.0 42:58.6 42:59.1 43:01.6 43:17.7 43:20.4 43:21.3

167 168 169 170 171 172 173 174 175 175 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200

JONATHAN MOGER 43:24.1 TOM HOFFMAN 43:25.4 LINDSAY BARNES 43:29.1 SAM MUTHUI 43:30.6 KEVIN JACOB 43:35.0 KARLA MARLEY 43:36.8 TYLER KIRCHER 43:38.8 MARIE CHRISTOPHERSON 43:41.0 MANDY JOHNSON 43:41.2 RON BRITAIN 43:41.2 ISAIAH MENK 43:42.1 BRIAN MENK 43:42.9 ADAM DUPIC 43:43.7 BETHANY JOHNS 43:44.6 SIERRA KREIDERMACHER 43:45.4 TERRI PRIGGE 43:45.6 ANDY TIMM 43:52.4 JASON MCCLELLEN 43:55.0 COLE KREIDERMACHER 43:55.7 ROCHELLE DALEY 43:57.3 SARAH ANDERSON 43:58.7 WILLIAM KREIDERMACHER 43:59.4 SARAH KOHN 44:01.2 CHRISTINE JOHNSON 44:04.6 DIANNA WENDT 44:05.1 GARRET KINSTLER 44:05.3 TRISTA STEINBERG 44:06.1 KAIGE KOETTER 44:06.5 WILLIAM WENDT 44:06.9 JEREMY GLOCKE 44:07.4 BRITTANY LOKEN 44:16.0 DAVID KRAMER 44:16.1 MAREN KRYZER 44:27.0 CARMAN KRYZER 44:30.7

Valentine’s Day 5k MARCH 13, MINNEAPOLIS Open Men 1 Owen Keiser, 15 2 Justin Kruse, 30 3 Ben Drexler, 27 4 Joe Klescewski, 37 5 Mark Buchholtz, 27 6 Don Sullivan, 42 7 Nick Jones, 32 8 Nate Wohlfeil, 42 9 Michael Peterson, 34 10 Phillip Juda, 25 11 Eric Van Hecke, 34 12 Christopher Rupp, 43 13 Daniel Dant, 40 14 Brian Kopp, 38 15 Philip Lafriniere, 33 16 Kevin Booth, 23 17 Lance Kuehn, 33 18 Chris Hadley, 38 19 Russell Gokemeijer, 13 20 Matt Schoen, 33 21 Tom Neufeld, 51 22 David Gutermuth, 52 23 Kyle Hagan, 26 24 Erick Jacobson-Dunlop, 38 25 Alfredo Calderon, 35 26 Robby Cecil, 30 27 Jacob Wolkowitz, 34 28 Adam Jacobi, 17 29 Jonathon Cooper, 34 30 Noel Creager, 45 Open Women 1 Angie Voight, 39 2 Casey Schwarz, 35 3 Kayla Goeman, 22 4 Donna Philippot, 47 5 Kristine Warner, 33 6 Becky Kraft, 30 7 Meghan Uldrich, 16 8 Dena Vernier, 39 9 Victoria Zoller, 24 10 Jennife Fitzharris-Funk, 40 11 Louise Segroves, 33 12 Annie Bodeau, 24 13 Michelle Reynolds, 35 14 Kelly Quirk, 35 15 Heather Horton, 32 16 Carrie Jacobs, 40

17:34 17:35 17:38 18:10 18:47 19:17 19:25 19:29 19:31 19:38 19:44 19:49 19:59 19:59 20:10 20:19 20:21 20:30 20:32 20:32 20:40 20:43 20:45 20:52 20:54 20:55 20:55 21:00 21:01 21:05 19:31 19:50 20:45 21:09 21:11 21:14 21:19 21:23 21:30 21:51 21:55 22:02 22:12 22:13 22:19 22:19

17 Kristin O’Connell, 33 22:20 18 Laurin Dalton, 32 22:21 19 Izzy Lind, 14 22:22 20 Suzanne Schons, 43 22:29 21 Allison Juda, 22 22:34 22 Kelly Sidhu, 31 22:47 23 Laura Harris, 43 23:06 24 Erin Sindberg Porter, 37 23:07 25 Sarita Kundrod, 25 23:11 26 Jessie Fiene, 23 23:16 27 Cicely Miltich, 29 23:21 28 Michelle Brunshidle, 24 23:32 29 Melinda Olson, 39 23:32 30 Katie Leaf, 31 23:35 Men 8 - 9 427 Sean Christianson, 8 42:06 Men 10 - 11 98 Judson Schulz, 10 24:11 269 Louis Schmitz, 11 31:48 302 De Butterbaugh Lindeman, 11 32:43 327 Joshua Kuehn, 11 33:48 398 Aidan Ballard, 10 39:02 Men 12 - 13 19 Russell Gokemeijer, 13 20:32 378 Avery MacKenthun, 12 38:01 471 Wyatt Rivers, 12 50:10 Men 14 - 15 1 Owen Keiser, 15 17:34 55 Willem Gokemeijer, 15 22:43 147 Jacob Ledermann, 14 26:03 175 Carter Curti, 14 27:17 411 Jake Best, 15 39:55 Men 16 - 17 28 Adam Jacobi, 17 21:00 314 Al Charles, 17 33:17 417 Chad Sardi, 17 40:42 Men 18 - 19 114 Caleb Forberg, 18 24:51 120 Jackson Piechowski, 19 25:00 155 Tommy Jaakola, 18 26:09 463 Jordan Hopwood, 19 49:19 Men 20 - 34 2 Justin Kruse, 30 17:35 3 Ben Drexler, 27 17:38 5 Mark Buchholtz, 27 18:47 7 Nick Jones, 32 19:25 9 Michael Peterson, 34 19:31 10 Phillip Juda, 25 19:38 11 Eric Van Hecke, 34 19:44 15 Philip Lafriniere, 33 20:10 16 Kevin Booth, 23 20:19 17 Lance Kuehn, 33 20:21 Men 35 - 39 4 Joe Klescewski, 37 18:10 14 Brian Kopp, 38 19:59 18 Chris Hadley, 38 20:30 24 Erick Jacobson-Dunlop, 38 20:52 25 Alfredo Calderon, 35 20:54 39 Emrys Taylor, 36 21:58 41 Andrew Harrington, 38 22:05 43 Laurence Lang, 35 22:15 63 Edward Phillips, 38 23:00 65 Bjorn Lundgren, 36 23:01 Men 40 - 44 6 Don Sullivan, 42 19:17 8 Nate Wohlfeil, 42 19:29 12 Christopher Rupp, 43 19:49 13 Daniel Dant, 40 19:59 33 Ryan Masters, 43 21:20 49 Brad Falteysek, 41 22:37 57 Bryan Nemeth, 40 22:48 59 Kurt Jolicoeur, 41 22:50 61 Chris Halloran, 42 22:56 69 Stein Bruch, 42 23:10 Men 45 - 49 30 Noel Creager, 45 21:05 37 Daniel Johnson, 46 21:33 45 Dave Hoppe, 49 22:22 46 Adam Nathe, 45 22:23 54 Nils Gokemeijer, 45 22:43 58 Ray Crump, 47 22:48 64 Aron Hill, 46 23:01 73 Joseph Dumas, 46 23:24 85 Benjamin Braun, 46 23:41 95 Kevin Knight, 46 24:07 Men 50 - 54 21 Tom Neufeld, 51 20:40 22 David Gutermuth, 52 20:43 32 Jack Uldrich, 51 21:19 42 Dan Delaney, 54 22:14

AT THE RACES NOTE: All results are gun times 47 Donald Hayden, 53 22:24 77 Floyd Carlson, 52 23:32 89 William Idzorek, 50 23:50 108 Peter Wilson, 53 24:30 115 Fabio Rozo, 51 24:53 121 Kevin Johnson, 51 25:01 Men 55 - 59 67 David Wasson, 57 23:10 68 Dan Hinrichs, 55 23:10 97 David Juda, 55 24:08 139 Timothy Zoerb, 59 25:50 140 Tony Johannes, 55 25:50 152 Craig Collins, 56 26:07 169 Ken Reineccius, 58 26:55 206 John Bylsma, 58 28:45 234 Kevin Dillon, 57 29:43 245 Paul Gerard, 57 30:14 Men 60 - 64 50 David Alley, 64 22:39 76 David Hill, 60 23:31 82 Mal Mingo, 61 23:37 124 David Scheie, 60 25:04 159 Lamont Koerner, 63 26:18 176 Dan Sawatzky, 61 27:22 190 Mark Wethern, 60 28:11 217 Ed Patton, 61 29:08 221 John Lengyel, 62 29:16 244 Scott Richner, 60 30:11 Men 65 - 69 194 Doug Busch, 68 28:19 197 Michael Gunvalson, 66 28:30 280 Craig Johnson, 68 32:12 331 John Olson, 67 34:01 403 Mike Kulka, 65 39:17 404 Pat Fremont, 68 39:19 Men 70 - 74 236 Frederick Kycek, 72 29:49 251 Ben Hocker, 73 30:46 387 David Olson, 70 38:22 Women 8 - 9 390 Savannah Bauler, 9 33:55 456 Marissa Schumacher, 9 35:01 755 Valerie Schmitz, 9 42:35 792 Lenore Raykovich, 8 43:46 794 Lucy Blechert, 8 43:46 795 El Butterbaugh Lindeman, 9 43:53 942 Cameron Bloemke, 9 51:37 Women 10 - 11 288 Lena Kleven, 11 31:54 939 Lizi Kostanshek, 10 51:36 Women 12 - 13 280 Katie Peterson, 13 31:43 471 Johanna Kostanshek, 13 35:25 963 Sandra Sardi, 12 54:44 Women 14 - 15 19 Izzy Lind, 14 22:22 301 Kaitlin Galdonik, 14 32:06 430 Skylar Rogge, 15 34:38 629 Giovanna Contreras, 15 38:53 Women 16 - 17 7 Meghan Uldrich, 16 21:19 424 Savannah Best, 16 34:35 958 Bridget Adams, 17 53:19 966 Rachel Amundson, 16 55:13 Women 18 - 19 50 Anna Lindell, 18 24:52 64 Amanda Lardy, 19 25:41 206 Avery Cloud, 18 29:52 367 Chelsea Olson, 18 33:30 529 Emma Donley, 18 36:59 544 Erin Jones, 18 37:23 662 Emma Charles, 19 39:28 772 Marisa Dosedel, 19 43:16 Women 20 - 34 3 Kayla Goeman, 22 20:45 5 Kristine Warner, 33 21:11 6 Becky Kraft, 30 21:14 9 Victoria Zoller, 24 21:30 11 Louise Segroves, 33 21:55 12 Annie Bodeau, 24 22:02 15 Heather Horton, 32 22:19 17 Kristin O’Connell, 33 22:20

RESULTS

18 Laurin Dalton, 32 21 Allison Juda, 22 Women 35 - 39 1 Angie Voight, 39 2 Casey Schwarz, 35 8 Dena Vernier, 39 13 Michelle Reynolds, 35 14 Kelly Quirk, 35 24 Erin Sindberg Porter, 37 29 Melinda Olson, 39 33 Christine Henzler, 37 34 Kami Castleman, 36 37 Kathleen Gohlke, 35 Women 40 - 44 10 Jennife Fitzharris-Funk, 40 16 Carrie Jacobs, 40 20 Suzanne Schons, 43 23 Laura Harris, 43 38 Karen Schulz, 43 39 Michelle Kalenborn, 42 46 Marcie Weslock, 40 49 Michelle Cobenais, 40 54 Lisa Lindquist, 44 69 Erin Kline, 44 Women 45 - 49 4 Donna Philippot, 47 55 Jennifer Sullivan, 45 66 Karla Bauer, 45 73 Kyrsten Zimmerman, 45 97 Jennifer Baldwin, 48 114 Erika Rootness, 46 117 Julie Cash, 48 129 Debbie Sullivan, 45 169 Jennifer Forliti, 46 170 Gina Dumas, 46 Women 50 - 54 43 Kathryn Holum, 50 47 Peggy Frederickson, 51 90 Kimberly Budenski, 52 103 Michelle Thoemke, 50 121 Ruthann Duda, 51 147 Colleen Feyo, 50 148 Rhonda Palmersheim, 50 149 Wendy Bailey, 50 174 Heidi Sachs, 51 193 Renee Hilgren, 50 Women 55 - 59 31 Patricia Langum, 55 75 Sara Speicher, 57 78 Barbie Johnson, 56 91 Kathryn Vermeer, 55 92 Susan Miller, 57 98 Jeanne Lau, 57 120 Elizabeth Froehlich, 56 134 Peggy Breedlove, 57 141 Melisa Pollak, 57 162 Kendra Brown, 59 Women 60 - 64 143 Linda Campbell, 60 284 Sue Leaf, 62 299 Barbara Matthees, 63 453 Amy Rogge, 61 455 Cathy Burrell, 60 584 Terri Running, 60 588 Judy Deutsch, 61 700 Roxanne Sonnek, 62 746 Rita McConnell, 62 812 Teresa Anderson, 61 Women 65 - 69 444 Vickie Reisnouer, 68 866 Susan Furtney, 67 880 Barbara Hestness, 67 892 Judy Lengyel, 65 940 Kirin Loomis, 67 956 Sally Nyhus, 66

22:21 22:34 19:31 19:50 21:23 22:12 22:13 23:07 23:32 23:42 23:45 24:09 21:51 22:19 22:29 23:06 24:09 24:15 24:36 24:44 24:58 25:50 21:09 25:01 25:45 25:52 26:39 27:34 27:44 28:02 29:16 29:16 24:21 24:41 26:21 27:16 27:49 28:37 28:39 28:44 29:24 29:41 23:36 25:59 26:04 26:28 26:28 26:42 27:49 28:07 28:16 29:07 28:20 31:48 32:05 34:54 34:57 38:03 38:04 40:28 41:53 44:21 34:48 47:04 47:50 48:34 51:37 53:10

MARCH 12 Kyle Economy, 24 Daniel Strike, 45 Chase Nowak, 27 Robert Finke, 53 Nate Leckband, 33

Angie Voight, 39* Steve Stenzel, 34 Joshua Taylor, 30 Pete Gellerup, 47 Steve Deckert, 25 Bill Severud, 36 Tom Styrbick, 50 Jan Rybar, 54 Benjamin Greisel, 15 Nate Blinchfeldt, 17 Blaine Mably, 37 Kirt Goetzke, 55 Rick Recker, 42 Chris Simpson, 38 Maya Strike, 14* Kevin Johnson, 36 Hannah Toedter, 24* Rachel Baar, 38* Craig Hagensick, 51 Danielle Gordanier, 45* Chris Halloran, 43 Dale Heinen, 60 Ben Lundsten, 15 Nick Feiock, 28 Ben Walen, 41 Jerod Pekuis, 29 Scott Purrington, 52 Tim Brown, 57 Michael Baetz, 33 Maria Goertz, 29* Bill Dobbs, 57 Mark Burgoyne, 47 Jared Anderson, 35 Mark Hollen, 47 Shelly Ostrander, 30* Mark Balzarini, 38 Steve Moses, 51 Andrew Griesel, 12 Ann Wasson, 54* Bob Frawley, 59 Katie Persons, 27* Angie Otto, 33* Scott Perry, 39 Cullen Kittams, 16 Patrick Persons, 28 Peter Kaul, 50 Joe Ostrander, 40 Tom Ruen, 47 Lee Bigham, 51 Paul Bulger, 54 Michael Lawer, 54 Brendan Byrne, 28 Christopher Dornbusch, 34 Caitlin Feiock, 27* Michael Stoner, 39 Jeffrey Webber, 51 Mary Johansen, 58* Mike Setter, 60 Kate Kelly, 39* John Brown, 72 Amanda Rosas, 37* Heather Besonen, 41* Mark Leduc, 61 Samuel Chu, 30 Jeff Brege, 56 Kelly Christopher, 53 Greg Lemay, 52 Andrew Pritchard, 53 Paul Case, 58 Andy Trocke, 36 Lisa Valdez, 43* Rhonda Breakfield, 52*

24:16 24:16 24:36 24:43 24:50 25:04 25:53 25:54 26:03 26:07 26:16 26:17 26:22 26:30 26:42 26:43 26:50 26:57 26:57 27:04 27:33 27:37 27:43 27:46 27:47 27:49 27:57 27:57 28:28 28:40 28:49 28:56 29:01 29:03 29:10 29:17 29:25 29:47 29:55 29:59 30:03 30:04 30:09 30:18 30:24 30:25 30:26 30:33 30:36 31:04 31:07 31:33 31:48 31:52 32:07 32:07 32:08 32:20 32:23 32:30 32:35 32:41 32:41 32:49 32:53 32:58 32:58 33:02 33:03 33:09 33:14 33:36

Hot Dash 5k MARCH 19, MINNEAPOLIS

Lake Johanna 4-mile 1 2 3 4 5

1 6 7 8 9 10 11 12 13 14 15 16 17 18 2 19 3 4 20 5 21 22 23 24 25 26 27 28 29 6 30 31 32 33 7 34 35 36 8 37 9 10 38 39 40 41 42 43 44 45 46 47 48 11 49 50 12 51 13 52 14 15 53 54 55 56 57 58 59 60 16 17

22:05 22:35 22:50 23:49 24:08

1 2 3 4 5 6 7 8 9 10

Scott Richnavsky, 31 Paul Giannobile, 56 Andrew Towne, 34 Slavomir Tkac, 25 Garett Zakrzewski, 18 Robert Kostick, 25 Austin Zimmer, 23 Joshua Ruhnke, 37 Cody Larvick, 29 Michael Lybarger, 29

17:25 17:53 17:54 18:03 18:42 18:59 19:18 19:36 19:37 20:23

11 Willem Gokemeijer, 15 12 Luke Anderson, 30 13 Bryan Thomsen, 26 14 Russell Gokemeijer, 13 15 Kyle Hagan, 27 16 Roger Karnopp, 57 17 Tom Neufeld, 51 18 Anthony Kaster, 49 19 Michael Bowman, 37 20 Terry Ergen, 49 21 Matt Eliason, 41 22 Jonathon Cooper, 34 23 Nils Gokemeijer, 46 24 David Jorgenson, 47 25 Shef West, 11 26 Mark Rehbine, 41 27 Dan Delaney, 54 28 Darrell Landry, 40 29 Joseph Oliverius, 30 30 Andrew Retzler, 26 Open Women 1 Andrea Rediger, 27 2 Kristen Painter Fox, 30 3 Kayla Goeman, 21 4 Laura Swartz, 49 5 Danielle Vitali, 23 6 Julia Weisbecker, 49 7 Samantha Drealan, 27 8 Kristin O’Connell, 33 9 Laurin Dalton, 33 10 Michelle Kalenborn, 42 11 Kelly Sidhu, 32 12 Kathleen West, 37 13 Allison Juda, 23 14 Michelle Hoffman, 30 15 Sarah Gorajski, 36 16 Laura Olson, 30 17 Jill Whaley, 42 18 Arielle Anderson, 26 19 Sara O’Dowd, 24 20 Sarah Kabes, 28 21 Amy Meyer, 33 22 Elizabeth Buckentin, 28 23 Joanna Cheyka, 45 24 Stephanie Pott, 26 25 Joy Heimgartner, 41 26 Charlotte Lieb, 51 27 Rachel Putratz, 30 28 Ashley Husebye, 30 29 Annie Coleman, 39 30 Kathryn Splan, 39 Men Under 8 129 Thomas Reisdorf, 1 Men 8 - 9 330 Cooper Sheely, 8 331 Ethan Lee, 8 374 Drew Beckstrand, 9 Men 10 - 11 25 Shef West, 11 63 Joseph Struthers, 11 72 Jack Ward, 11 141 William Shafer, 11 154 Alex Hulteen, 11 287 Billy Brezonik, 11 320 Andrew Lehman, 11 329 Dustin Sheely, 11 378 Aidan Ballard, 10 383 Hunter Rademacher, 10 Men 12 - 13 14 Russell Gokemeijer, 13 78 Andy Groebner, 12 133 Joseph Barrett, 13 472 James Montague, 12 481 Wyatt Rivers, 13 Men 14 - 15 11 Willem Gokemeijer, 15 43 Hans Engen, 15 131 Joe Brezonik, 15 144 Jacob Hulteen, 14 158 Alex Kotewa, 15 230 Grant Baker, 14 437 Sam Amidon, 15 469 Carter Curti, 14 Men 16 - 17 54 Dawson Moe, 17 55 Liam Graf, 16 116 Alex King, 17 186 Evan Clay, 16 Men 18 - 19 5 Garett Zakrzewski, 18

20:29 20:29 20:39 20:40 20:51 20:53 20:55 21:02 21:04 21:20 21:26 21:38 21:43 21:48 21:48 21:59 22:17 22:20 22:32 22:46 17:24 19:03 20:31 21:47 21:58 22:05 22:12 22:28 22:31 22:31 22:34 22:51 23:10 23:11 23:15 23:23 23:32 23:50 24:00 24:13 24:18 24:34 24:43 24:49 25:01 25:07 25:25 25:26 25:41 25:48 28:14 35:45 35:51 37:50 21:48 25:25 25:58 28:45 29:13 34:15 35:35 35:45 37:58 38:10 20:40 26:11 28:27 47:11 48:53 20:29 23:55 28:26 28:54 29:18 32:17 43:11 46:52 24:49 24:49 27:38 30:30 18:42

MAY/JUNE 2016

MEETING MINUTES Minutes of the Board of Directors Meeting - February 8, 2016 Members Present: Cindy Campbell, Nathan Campeau, Norm Champ, Rochelle Christensen, Jenny Harrington, Josh Jacobson, Dave Marek, Craig Moscetti, Rick Recker, Sarah Stangl Members Absent: Sheila Becker, Randy Fulton, Kathy Larson, Lisa Richardson Guests: Sarah McInerney Welcome New Board Members: Cindy Campbell, Kathy

Larson, Rick Recker and Sarah Stangl!

Secretary’s Report Minutes of the Board of Directors’ Meeting for January 12, 2016 were approved and accepted by Norm Champ, seconded by Rochelle Christensen. Treasurer’s Report • Income for month of January 2016 was behind January 2015 by roughly $1,800. On a positive note, ad revenue had a very strong month compared to January 2015. • The big revenue difference between January 2015 is a roughly $3,000 delta between the Spring Marathon class registrants. • Expenses for January vs. the prior month were less than prior year largely due to watching the timing of expense payments. The 2016 Budget was approved and accepted by Dave Marek, seconded by Nathan Campeau. Office Manager’s Report Membership: 2015 2016 New Members 56 34 Renewals 203 182 (includes two-year renewals) Membership Total 2,175 2,082 (prior month: 2,101) We received $170 additional donations from members

Web/Twitter/Facebook/Pinterest As of January 31 - Facebook

Last Month 5211

MAY/JUNE 2016

Twitter Pinterest Instagram

1341 186 43

1359 226 46

COMMITTEE REPORTS

Advocacy: We continue to stay involved in Save the River

Bottoms and will send updates on opportunities to be involved in discussions. Club Administration: Anyone who is interested in joining a committee should contact Dave Marek. Programs: Polar Bears continue to have good turnouts with approximately 50-60 runners. The Spring Training class kickoff will be held on March 1 at 7:00pm at ECC. Rick Recker is looking into availability/options for running at U.S. Bank Stadium. Grand Prix registrations as of January 31, 2016 are 106. Publications: RunMinnesota- Magazine is due out second week in March. We are sending 20 issues to stores in greater MN, ND and SD along with a promotional copy of the 2016 calendar. Annual Calendar- These are out to members, in stores and have been added to the web store. Sales for Annual Calendar in January 2016 are $1,670.40. Race: Race Committee met prior to today’s Board Meeting and approved MDRA race budgets. There will be additional budgets to approve later in the year. USATF: Congrats to MDRA member Gloria Jansen, USATF female runner of the year 65-69! New Business: Sarah Mclnerney will be looking into adding a LinkedIn business profile for MDRA. Our bylaws need to be updated and Board Members were asked to review and bring all ideas to the March 2016 meeting.

Old Business: We will review the 2016 Work Plan at the March

2016 meeting.

The meeting was adjourned by Nathan Campeau, seconded by Cindy Campbell. The next MDRA Board meeting will be March 14, 2016.

Current 5260

MEETING MINUTES Minutes of the Board of Directors Meeting - March 14, 2016 Members Present: Sheila Becker, Cindy Campbell, Nathan Campeau, Norm Champ, Rochelle Christensen, Randy Fulton, Jenny Harrington, Josh Jacobson, Kathy Larson, Dave Marek, Rick Recker, Lisa Richardson, Sarah Stangl Members Absent: Craig Moscetti Guests: Sarah McInerney Treasurer’s Report • Josh Jacobson will be leaving his role as Treasurer over the summer and will transition his work over to someone else during that time. If anyone knows of someone interested in this role, they should contact Dave and Sarah. • Income for month of February 2016 was behind February 2015 by roughly $3,000. On a positive note, we have exceeded our budget for the 2016 Annual. • The big revenue difference between 2015 and 2016 is a roughly $2,000 in other income from a $1,500 Spring Training Series Sponsor. • Expenses for February vs. 2015 YTD were less than prior year largely due to watching the timing of expense payments. Office Manager’s Report Membership: 2015 2016 New Members 35 35 Renewals 120 129 (includes two-year renewals) Membership Total 2,170 2,101 (prior month: 2,082) We received $170 additional donations from members. A big thank you goes out to Roger Williams for the $1000 donation on behalf of his son, Steve Williams

Web/Twitter/Facebook/Pinterest

As of January 31 - Facebook Twitter Pinterest Instagram

Last Month 5260 1359 226 46

New Business: We need volunteers for races. Our bylaws need to be updated. We will hold a meeting before our next board meeting to discuss changes. Board members should review the bylaws to recommend any changes to present to the board. Old Business: ECC has asked us to renew or terminate our contract for our space. Nathan Campeau made a motion to end the contract which was approved by majority vote (14 members approved, 0 opposed). The meeting was adjourned by Randy Fulton, seconded by Lisa Richardson. The next MDRA Board meeting will be April 11, 2016.

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

Current 5285 1376 246 52

COMMITTEE REPORTS

Advocacy: There is a lot of activity going on with Save the River

Bottoms and we continue to be involved. Rick Recker toured U.S. Bank Stadium and continues to gather information on starting a running program there. Club Administration: MDRA’s LinkedIn page is up and running. Programs: Grand Prix registrations as of February 29, 2016 are 117. Runners really enjoy the Polar Bears – A big thank you to Nathan Campeau for organizing these runs! 88 people have registered and paid for the spring training class. Women’s training camp starts in April and there is a lot of interest. Promotions: Meeting was held 6:15pm on March 14 at ECC. Membership drive launched at Target, Wells Fargo, Cargill and possibly Thrivent run clubs. Member drive will start soon which includes chances to win Grandma’s Marathon entries. Publications: RunMinnesota- Magazine is due out second week in March. Race: No update. USATF: We renewed our membership for the USATF Team. We were given trophies for 2015 1st place 60+ women and 3rd place 60+ men. MAY/JUNE 2016

MAY/JUNE 2016

10.16.16 All friends of MDRA Save $5! Enter Promo Code: BOLD2016

MAY/JUNE 2016

5.20.16

FARGODOME

RUN OR WALK

And Rock with • concert is free to the general public • starts @ 6:30pm •

beer garden

• PRESENTED BY

www.fargomarathon.com MAY/JUNE 2016

12th Annual

Start and Finish Inside the Fargodome

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JULY 4TH 6:30 A.M. MINNEAPOLIS, MN Technical shirt & pint glass

Post-race BBQ picnic

Finisher medal

Hotel packages

VIP option

Fireworks display

MAY/JUNE 2016

Third of three KP Challenge races. MAY/JUNE

2016