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





President’s Letter


Letters to the Editor


Running Briefs News and notes

On the Run Running etiquette

On the Trails TCRC Trail Team





Gearing Up for 35 Years


Kettlebell strength training


Spring Shoe Review


Race Results


Race Calendar


Race Photos Fight for Air Climb Get Lucky 7K Human Race 8K

Running Insights Lessons of a running life

Get in Gear 10K to celebrate its thirty-fifth anniversary


31 32 36 35

ON THE COVER: Runner at the 100% Irish for a Day 10 Mile. Photo courtesy of Twin Cities in Motion

CONTRIBUTORS WAYNE GILMAN Wayne Gilman is a superintendent for Crookston Public Schools and a lifelong runner. He was born and raised in the Mankato area. His wife, Jenny, is also a runner. Besides work and running, they both keep busy raising their two daughters. Wayne runs marathons, trail races and is starting to run ultramarathons.

PATRICIA GOODWIN Pat Goodwin is the founder and president of the Team USA Minnesota Distance Training Center, which celebrated its tenth anniversary last year. Pat founded her own business, Goodwin Communications Group, in 1988 and is a public relations consultant.

ALEX KURT Alex Kurt is a graduate student at the University of Minnesota and a 2009 graduate of St. John’s University, where he ran cross-country and track. His work has appeared online with Trail Runner Magazine, and he is the ultra-running contributor for Down the Backstretch. Despite running multiple ultras, Alex has never run a marathon.

CANDY PATRIN Candy Patrin is a writer who can be spotted running in the St. Croix River Valley area with her training partner, Radar, a chocolate Labrador retriever. She never tires of listening to running stories and is always on the lookout for article ideas. This year, Candy plans to get in more trail runs and compete in local races. She can be reached at

Do you have something to contribute? Contact Heidi at



Dear RunMinnesota Readers, Throughout a lifetime The mission nearly 10,000 fifth, seventh and ninth grade students to investigate of MDRA is “To promote participathe connection between fitness and academic performance. tion and safety in running and A positive linear relationship was found where as students to serve as an information reachieved the standards in more components of fitness (e.g., aerobic source.” In this edition of endurance, muscular fitness, flexibility, body composition) there was the President’s letter, I a proportional increase in both math and reading scores. So, a very hope to contribute to popular MDRA bumper sticker stating, “I can run faster than your that mission as I advohonor student,” may not hold true in all cases. cate for physical activJust as obese children are likely to be obese adults, so too are acity and running among tive children more likely to maintain an active lifestyle into adulthood. youth and adolescents. The adoption of healthy lifestyle behaviors such as physical activity is It is well docustrongly influenced by parents and other adult role models. Of course mented that we are in like many of our readers, I may be a little biased, but perhaps one of the midst of an epidemic the best forms of physical activity is running: both for its aerobic and of childhood obesity. The bone strengthening effects. latest statistics from the CenThere are many opportunities for kids to join their parents at local ters for Disease Control and Prerunning events that offer youth races. Below is a list of a few upcomvention (CDC) indicate that the ing “races” for youth. These are just some of the growing number of percentage of children in the U.S. ages 6 running events for kids. For a more extensive list, please visit to 11 years who were classified as “obese” increased from 7% in 1980 Notice that many of these events include to nearly 20% in 2008. A similar trend can be seen in adolescents be“fun.” This is an essential element for long-term adherence across all tween the ages of 12 and 19 years among whom obesity increased age groups. from 5% to 18% over the same period. This rise in obesity has many adverse health implications for our children. Similar to adults, overweight and obese children are more likely to have risk factors for cardiovascular disease, such as high choPresident, MDRA Board of Directors lesterol or high blood pressure as well as pre-diabetes, a condition in which elevated blood glucose levels predispose a high risk for the future development of type 2 diabetes. In addition, obese youth and adolescents are at an increased risk for bone SPRING KID’s EVENTs and joint issues, sleep disturbances, social anxiety and psychological problems, such as low self-esteem. Date Event Location A primary contributor to this rise in childhood obesity is decreasing levels of physical activity. In 2008, April 7 Running Opener – 1K Kid’s Fun Run Lake Phalen the U.S. Department of Health and Human Services (DHHS) published the Physical Activity Guidelines for April 14 Goldy’s Gallop Kid’s Races (¼ & ½ mile) TCF Bank Stadium Americans. Included within these guidelines is the recommendation that children and adolescents should April 21 Y Run – Kid’s One Mile Lake Calhoun perform at least 60 minutes of daily physical activity, most of which should be either moderate- or vigorousApril 22 MDRA Mudball Classic – Theo Wirth Park Kid’s ½ Mile Fun Run &Trail Run intensity aerobic activity. In addition, the guidelines indicate that aerobic acApril 28 Get in Gear – 2K Fun Run for Kids Minnehaha Park tivities should be complimented by both muscle- and bone-strengthening exercises. Unfortunately, only a May 19 TC Kids Cross Country Fun Run Como Park small percentage of adolescents are currently obtaining ½ mile, 1 mile, 2 mile this recommended amount of physical activity. According to the DHHS Healthy People 2020 report, presently May 20 Apple Blossom Races – 2K Kid’s Fun Run Carpenter Nature more than 80% of youth and adolescents do not perCenter - Hastings form enough physical activity to meet these guidelines. In addition to the many health benefits of physical June 15 Whipper Snapper Races for Kids Bayfront Festival activity, studies have also demonstrated improved acaPark - Duluth demic performance among physically fit youth. The California Department of Education conducted a study of

Michael Iserman, CSCS



FROM YOU Dear RunMinnesota, I really dislike having to toot my own horn. But there are so few of us racewalkers, I feel I need to stand up and be counted. In “The year in review” by Chad Austin, he mentions all the Minnesotans who won national titles at the indoor and outdoor National Masters Track and Field championships. At Sacramento in the National Masters outdoor in 2010, I did win the 5 and the 10K racewalk in the 65 to 69 men. Forgive me if only the runners are counted in RunMinnesota. However, racewalking is still part of the track meet, and I think it would be good to include us! Sincerely, Phil Rogosheske

Let us know what you think. Contact Heidi at

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MDRA Women’s Running Camp in Edina Wednesdays, April 11 to May 30, 6:00 p.m. to 7:30 p.m., $79.00. The women’s running camp is for any walker, beginning runner or experienced runner aiming to become fitter, faster and have fun. If you are an experienced runner of any ability level, we can help you gain speed, strength and endurance. This class has a wonderful staff of coaches. In addition to workouts, there are speakers on topics ranging from running shoes to nutrition to core strength training. The camp meets at the Edina Community Center in the second floor cafeteria and will run workouts near the community center and on the track. Please see for more registration information.

5K Training for Beginning and Intermediate Runners in St. Louis Park Tuesdays, April 10 to May 29, 6:00 p.m. to 7:30 p.m., $75.00. Building endurance by running is a great way to improve your quality of life, and it can also be a lot of fun. In this class, you will learn what it takes to run 30 minutes or longer continuously in eight weeks. Be prepared to do an outdoor run workout at each class including the first one.

Beginning Running for Women in Maple Grove

of seven sessions with an educational and motivational component followed by a workout session. Please see the MDRA website,, for registration information.

Beginning Running in White Bear Lake Wednesdays, April 18 to June 6, 6:00 p.m. to 7:30 p.m., $75.00. White Bear Lake North Campus, room 116 and the North Campus track. This class is for beginning runners or those returning to running after a long layoff or an injury. Be ready for a walk-run workout at the first session. Weekly sessions will include 30 minutes of alternating walking and running. By the final class session, you will be ready to run for 30 minutes continuously. Weekly workouts, coaching and training schedules will be provided.

MDRA Upcoming Races Please see the advertisement in this magazine for the MDRA Spring Race Series, or check out for more entry information. MDRA is pleased to have the Spring Race Series sponsored once again by the Great Harvest Bread Company in Linden Hills.

Ron Daws 25K Saturday, April 7, 8:00 a.m., Cross of Glory Baptist Church, Hopkins. No race day entry. Cost is $5.00.

Fred Kurz Memorial 10 Mile

Basic Speedwork for Faster Running in White Bear Lake

Saturday, April 14, 8:30 a.m., Wayzata Central Middle School. $8.00 for MDRA members, $15.00 for non-members and $25.00 for all on race day. Pre-registration encouraged. Check out the new race website this year at

Tuesdays, April 17 to May 22, 6:30 p.m. to 8:00 p.m., $59.00. White Bear Lake South Campus, room 300 and the South Campus track. If you are already a runner, find out what it takes to run faster. Each 60 to 90 minute session will include a speed workout, drills and a discussion of various tools for determining the appropriate training pace for effective workouts. Registration information is available on the MDRA website and www.whitebear.k12.

MDRA Mudball Classic

Wednesdays, April 18 to May 30, 6:00 p.m. to 8:00 p.m., $49.00. This class will be held at Maple Grove High School and will consist


MDRA Mudball Classic


Sunday, April 22, 10:00 a.m., Quaking Bog of Wirth Park. Four mile race and quarter mile kids race. Free for MDRA members. MDRA members only. You can sign up for MDRA membership at the race. Fun family event.

Mom’s Day 5K Saturday, May 12, 9:00 a.m., East River Flats Park near the University of Minnesota in Minneapolis. $2.00 for MDRA moms and varied prices for others up to $8.00. All participants receive a plant for finishing.

MDRA Mississippi 10 Miler Sunday, May 27, 8:00 a.m., 10 miles out and back on East River Road starting at the monument at Summit. Please see for entry information. MDRA members use the code “MDRA” to save $2.00 on the $10.00 entry fee.

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

Photo by Wayne Kryduba


News and Notes from the Roads, Trails and Track


TOP Chris Lundstrom on getting into race shape 1. Establish a benchmark. It’s important to be able to track your progress throughout the racing season. Use a time trial, low key race or a specific workout to assess your early season fitness. This also gives you a chance to evaluate your winter training. Did you make progress? Are you starting out in better or worse shape than in years past?

2. Work on pure speed and basic endurance before trying to run speed-endurance workouts. 5K pace can feel really fast if you haven’t been doing some things to work on your speed and stride efficiency, and tempo runs can feel really long and arduous if your aerobic base is not strong. So before you try to sustain faster paces in a workout, do some short, fast repeats with plenty of rest to establish good running mechanics at faster paces. Before tackling a several mile tempo run, do some progression runs where you gradually work down toward tempo pace without trying to force it.

3. Each workout has a purpose. Stick to it. Know what you are trying to accomplish with a workout, and don’t try to do more or less. If you’re doing a tempo run to enhance your aerobic efficiency and raise your lactate threshold, don’t sprint it in at the end; you’re doing a different workout if you do. Likewise, don’t skimp on the rest interval between repeats if the goal is to develop speed. If you want to run at a near maximal intensity, you need the recovery time.

4. Mix it up. Racing at a variety of distances makes you an overall stronger runner, and if done properly, can enhance your performance at your goal race distance. Many athletes have career-best times at a variety of distances clustered together at a couple of points in their career. This is not coincidence. Running is running, and when health, high motivation and frequent, focused racing all come together, running is great. 5. Throw out the rule book every now and then. Forget about the limits you have placed on yourself with regard to training and racing. We evolve as runners based on the stresses we place on ourselves. Following the same schedule year after year is likely to produce no new adaptations, and very similar results. Try something new…in moderation, of course. Chris coaches cross country and track at Como Park Senior High in St. Paul. He is a Ph.D. student in Kinesiology at the University of Minnesota, where he teaches Marathon Training, among other classes. He also coaches adults ranging from recreational to elite levels. Chris ran cross country and track while completing his undergraduate degree in Humanities at Stanford University. He competed nationally for many years and placed as high as third in the USA Marathon Championships. He represented the United States in the Pan-American Games in 2007 and the World Mountain Running Championships in 2010. He serves on the Board of Directors of Team USA Minnesota, and also coaches athletes through OptumHealth Performance. Chris resides in south Minneapolis with his wife Taj. Check out his blog at http://struggletowardthheights. or contact him at

Photo by Wayne Kryduba




Running Etiquette IQ Know the rules of the road BY CANDY PATRIN

Photo by Wayne Kryduba


ne of the greatest attractions of running is the freedom to lace up your shoes and head out the door…almost anywhere. Yet, as every runner learns sooner or later, there is a little more to it. There are some rules of the road you should know about that can make our sport safer and more enjoyable for everyone.

It’s true that some rules, or etiquette, fall into the category of common sense and courtesy, while others may not be as obvious. To not be a litterbug or hog the entire path with a group of runners are common sense. In contrast, some of the rules at races may seem odd until you find out the reasons behind them. Where do you look for information about running etiquette and what is the best approach to raise awareness among others? As with most questions about our sport, the answers can be found within the running community. Read on to find out what a few of our local experts say about etiquette, how to pass it on to others and where


to look for resources that can help everyone be better representatives of our sport.

Pat Goodwin is the president and founder of Team USA Minnesota, a Twin Cities Olympic development and t raining center for distance runners created in 2001. She has been involved with many races, including as president of the Medtronic Twin Cities Marathon. A runner since 1982, Goodwin enjoys marathons the most, and Boston 2012 is her thirty-eighth at that distance. “All runners need to be aware of their surroundings and pay attention to what’s going on around them,” says Goodwin. “Some runners seem oblivious to the fact


that there could actually be other people out and about or participating in a race.”

Pet peeves Runners who block the trail or sidewalk by running together in a group rather than two across. This forces others off the path or to have no way to get around the group. People who ignore the rules at races by using someone else’s number or not even registering for the race. This is discourteous with regard to the results and to the people who have paid to participate in the race. Runners who stop suddenly in front of you during a race at an aid station. If someone needs to stop or walk to drink, they should move to the side of the road after picking up their drink so they don’t cause others to bump into them. Running with traffic rather than against it. This is an accident waiting to happen and discourteous to drivers. People who race with dogs, strollers, mobile phones and headphones/iPods. There’s a time

and place for all these items and it’s usually not at a race.

Pass it on Some runners genuinely don’t know about running etiquette, because they are new to the sport and are often receptive to learning what’s best. The most tactful way is just to ask them if they are aware of something (running etiquette). For example, a lot of people think it’s no big deal to use someone else’s bib number and registration to run a race, because they don’t know the reasons why it’s not a good thing to do.

Resources The Road Runners Club of America (RRCA) “Runners Etiquette” guidelines at are a good place to start. In many cases, a runner just needs to use common sense and courtesy to follow proper running etiquette. Remember to ask questions, seek out advice and be willing to learn about the sport.

Bad etiquette example One of the most discourteous

“One of the most discourteous things I’ve seen over the years has been runners who fill entire bags with finish line food and refreshments that they don’t need. The result is that races run out of food and refreshments for runners who take longer to run the race....” -Barb Leininger things I’ve seen over the years has been runners who fill entire bags with finish line food and refreshments that they don’t need. The result is that races run out of food and refreshments for runners who take longer to run the race. No one should be taking 10 bananas, a six pack of yogurt or a dozen bread rolls with them after the race.

Barb Leininger has been involved in race management and timing in various capacities at several events. She has been running for 35 years and says that the marathon will always be her favorite distance, with the half marathon a close second. She ran her fifty-eighth marathon in Italy on March 4, and will also do about 10 races of various distances during the year. “It is important to maintain awareness among all runners,” says Leininger. “It really is all about common sense and being courteous to others.” Pet peeves Headphone wearers. Those people who jump 10 feet when you pass, because they didn’t hear you coming from behind and those who go the wrong way in the race or fail to move over for the lead vehicle on a looped course, because they did not hear the directions or the police siren. When you run alone, it is fine to groove to the music. If you are out on well-traveled running routes or in a race, pay attention to those around you. When running in a group, never run more than two abreast. It’s great to assume you will move over if you see someone coming, but what if another runner is trying to pass from behind? Not lining up at the start of a race according to pace. With the

advent of chip timing, so many people think this doesn’t matter any more. No one should have to spend the first mile of a race trying to dodge through traffic to get to a zone where they are running with others of similar pace. Sure, your time doesn’t start until you cross the line. However, it takes way more work and energy if you have to cut to the right or dodge to the left to get through traffic in the race.

Pass it on For tact, it’s best to assume the runners are simply not aware they are doing something impolite. You could say something like, perhaps you do not realize it, but it is really hard to pass you when you are taking up the whole path. However, if it’s a passing moment, there may be no opportunity.

Resources There are many articles out there on running etiquette. Most races also include a list of dos and don’ts that can be very informative. Remember that you are not the only person on the road or in the race. Be polite, be courteous and respect the other runners.

Bad etiquette example This is a true story from a race I directed involving two laps around Lake Harriet. The lead vehicle, which was a police car, caught up to the tail end of the runners in the race. The officer used her siren and horn several times to no avail to get a runner wearing headphones in front of the car to move to one side so she could pass. Not until other runners around this person tugged on the runner’s arm did they realize it was necessary to move over. What if that had been an ambulance?

Ed Whetham has been around running and has been a runner since the 1980s either as a spectator, competitor or coach. He has run many road races in the past 10 years, including five marathons since 2006. Whetham has worked with USATF Minnesota to select the Team Circuit races for a few years, directed races for MDRA the past two years and volunteered at many races around the Twin Cities. “I think every runner should be aware of their surroundings whether they are at a race, or out for a run [or] jog,” says Ed. “Know that other people are competing or working out at the same time and not always at the same pace or intensity.” Pet peeve The only one that I have is in regard to lining up at the starting line at races. I wish everyone would line up according to their expected pace for that race. At smaller races, it is not so much an issue, but at larger races, don’t line up 20 rows deep if you are going to run a six minute per mile pace and don’t line up in the front if you are going to run a 10 minute per mile pace.

Pass it on Be nice, be polite. Remember that you may have a wealth of experience and knowledge when it comes to running and races, but there are many people who are experiencing a run or race for the first time. Races and running events should be fun, friendly environments.

Resources The best way to be informed about running etiquette is by experience and listening to suggestions from running friends. Nobody is going to have perfect etiquette going into their first race so asking people who have run many races is a good place to begin. Running etiquette is learned through experience; the more you run and race, the better your etiquette should be. The key is to have fun with the event.

Rules of the road and trails • Run against traffic if running on the road. If running on the sidewalk or multiuse trails, travel on the right and pass on the left. • Never run more than two abreast if you are running in a group. Don’t be a road or trail hog. • Don’t run down the middle of the road or trail. • If you are running an outand-back route, don’t just make a sudden u-turn at your turn around point. Stop, step to the right to allow oncoming traffic the opportunity to pass. Ensure the road or trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit. • Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice. • Be alert on blind curves. • Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk. • Respect private property along your route. Don’t relieve yourself in the neighbor’s bushes. • Don’t litter. If you can’t find a trashcan, carry your trash home.




Trailblazers TC Running Company Trail Team gives a new look to team running BY ALEX KURT


he starting line of an ultramarathon in Minnesota is the antithesis of the start at a serious road race. Costumed runners are more frequent, and the start itself is often a race director cupping his or her hands and yelling “go.” Runners don’t wear team uniforms, and they will be self-supported outside the standard aid stations. With some exceptions. Because at any ultramarathon in Minnesota, or a neighboring state, there will be

Running Company store manager who founded the TC trail team, said. “And even though there was no trail circuit like there was the road circuit, I had these guys who had a common interest in it, who appreciated that aspect of trails, of going out and exploring.” The fact that there is no trail or ultra circuit didn’t stand in his way. “The idea is [TC] serves all kinds of runners,” he said. “And the point of a team is to get people together who have a common interest and common goals.”

A fresh idea

Kurt Decker

a group of runners that trains and travels together. Those not racing will still be there, playing crew and supportive crowd to those competing. And they will all be donning the red and black of the TC Running Company Trail Team. “Trail running had become this passion of mine,” Kurt Decker, a TC


Decker is very familiar with the Minnesota team road racing circuit. “I actually played a part in creating it, eons ago,” he said. The circuit is an annual series of races during the spring and summer where teams like Run N Fun, Gear West, Collegeville and Runner’s Edge, for which Decker once ran, compete from race to race and accumulate points throughout the season. Many of the teams are affiliated with running stores. So it went without saying that the newly-minted TC Running Company would field a team in 2007, the store’s first summer. “(TC Owner) Adam [Lindahl] had a road team immediately,” Decker said. “But when I came over, I brought guys from Runner’s Edge and Gear, and it tripled in size.” Decker, who had started trail


running in 2001, soon found he wasn’t the only person who wanted to race off-road. “I was meeting more and more guys who were interested in it,” he said. “And the road team grew, and shortly after that I said, ‘Let’s do a trail team.’” So at the Superior 50K in spring 2008, Decker and former Runner’s Edge teammate Paul Holovnia debuted their TC jerseys on the trail. “It was pretty low key,” he said. “And then shortly thereafter, I got Joe Ziegenfuss to come on board, and it kind of grew from there.” “The trail and ultra community wasn’t that big at the time,” said Ziegenfuss, who still races for TC despite a move to Colorado. “I became acquainted with Kurt and the other guys, and it took off.” The original team consisted mostly of Decker’s old teammates, including Holovnia and fellow ultra vet Tony Kocanda, but before long it was growing. Brian Peterson, who would go on to win the 2010 Sawtooth 100, met TC runner Erik Lindstrom at the 2009 Chippewa 50K. A few weeks later, he was headed to the spring Superior races with some of the team in Holovnia’s conversion van. While standing on the starting line of Grandma’s Marathon in 2009, accomplished ultrarunner Helen Lavin was also invited to train with the group by Lindstrom. Decker soon asked her and Valerie LaRosa to start a women’s trail team; a team his wife, Sonya, now races for. “I made a concerted effort to recruit people initially,” Decker said. “Now it’s more like ‘Hey, we’re running with this person a lot, they

seem cool.’ We mostly want people who are invested in the sport, who are in it for the long haul.” The team’s biggest acquisition came when Chris Lundstrom was leaving Team USA Minnesota and looking for a local club. “For one thing, I had known [Decker] a long time,” Lundstrom said. “In addition, I had a desire to race both trails and roads, and TCRC has strong groups in both areas.”

Team players Being on the team has its advantages. “It’s a really fun way to pick races that several members are doing and all support each other in training and on race day, or to crew for others, which can be just as rewarding an experience,” Lavin said. An attentive crew can be an especially big advantage when conditions or the course are rough, as they were at the 2011 Afton Trail Run, where team member Patrick Russell won the 50K. “The help those guys gave me on that hot day was huge,” Ziegenfuss, who finished second behind Russell, said. “It’s an advantage. While racing I would give an extra gel to anyone, but I feel great about giving it to a teammate.” Decker said the emphasis of the team is to support its members, something he notes the Salomon team does at the professional level. Montrail, for which Decker once ran, does it to a lesser extent. And Ziegenfuss, who once ran for Team inov-8, noted that even some toptier teams have little or no team component. “[Team inov-8] was national, so there was little interaction,” he said.

“A team should be more than just a box of jerseys,” Decker said. “You have to have more in common with the guy at the starting line than that you’re wearing the same shirt.” That team spirit sometimes carries multiple TC runners further away, to bigger races. Decker has traveled with TC teammates to Colorado’s Leadville 100 and The North Face Endurance Challenge 50 mile championship in San Francisco, among other events. And the perks don’t end there. “Usually you can catch a ride to the race, either in the [TCRC] RV or Holovnia’s magic bus,” Lundstrom said.

A growing scene Decker said the fast growing reach of the TC trail team is paralleled by the growing numbers of people who sign up for trail races and ultras in Minnesota and elsewhere.

“Without a doubt, it’s getting more popular,” he said. “Just look at how fast races are filling. And look at these events’ pages on Facebook . All kinds of people will comment about how it’s their first ultra.” “I think that goes for trails in general, regardless of distance,” Lundstrom said. “These races are a lot of work to put on, but I think you will see more and more of them as the popularity of the sport grows.” Decker said he would like to help create a trail and ultra circuit, but acknowledged it would be difficult, for now. “We would need more teams or people from other teams,” he said. “You have teams like Northwoods that usually have people on the starting line, but we would need more.” “But yeah,” he said. “I would eventually like to do something like that.”

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Minnesota Trail & Ultra Resources Upper Midwest Trail Runners, an organization that promotes trail running and racing, sponsors occasional group runs and aid stations at Minnesota ultras. Visit at On Facebook: Upper Midwest Trail Runners and Twin Cities Trail Runners are groups where members share resources and recruit groups to hit the trails year round. Administrator approval required for membership.

Races Minnesota has two 100 mile races, one 100K race, three 50 milers, six 50Ks and a host of trail marathons and shorter trail races, including the USATF-Minnesota State Trail 25K and 50K championships (TBD). For a comprehensive list of races, visit For information on USATF-Minnesota State Trail Championships, visit

Trails Minnesota State Parks: Near the Twin Cities: In addition to Afton State Park, regional parks such as Lebanon Hills (Eagan), Hyland (Bloomington), Battle Creek (Maplewood) and Murphy-Hanrehan (Savage) are local favorites. For a comprehensive list of trails in Minnesota, visit

Gear Trail running, especially over ultra distances, can require extra gear for hydration, nutrition and weather. Trail specific shoes are also recommended for those who will do significant mileage off-road. Most specialty running shops, including TC Running Company and Run N Fun, will have gear in stock and knowledgeable staff to answer your trail running questions. TC Running Company has the most comprehensive collection of trail shoes, and, if you’re lucky, Mr. Decker himself might be there to assist you.




Kettlebell Training for Runners Full body cross training with a handle BY WAYNE GILMAN


hroughout a lifetime of running, I believe that most runners just want to run. Unfortunately, runners often experience too much of a good thing. Injuries are common among runners. In an effort to run faster, farther and more consistently over time, runners have turned to alternative activities to support the healthy habit of running. Lifting weights or riding bike may be the most common forms of cross training. Runners can also keep the rest of their body in shape by simply doing pushups, sit-ups and chin-ups. However, there are nearly endless ways to cross train. Kettlebells offer something different than most other forms of cross training. I recommend kettlebell interval training, and here’s why. Kettlebells are typically a cast iron ball with a handle. The kettlebell is used often in a ballistic or swinging fashion. The weight of the ball extends beyond the length of the hand, unlike a dumbbell. They build strength in the lower back, legs, hips, shoulders and grip. Traditional weight training isolates a movement and a specific muscle. The movement is controlled. Kettlebell training involves many muscles at once. Kettlebells intentionally force your body to


balance and adjust with each movement. Every part of the body must work together. This means the back, stomach, hips and legs are constantly activated. Even though you may be pressing the kettlebell, working primarily the shoulder, the rest of the body comes into play. Balance and proprioception are improved through proper kettlebell exercises. Single leg exercises can train your body to learn how to move correctly. This may benefit your running stride and overall stability. Certain movements with the kettle bell will help you recognize and improve the range of motion in your shoulders, hips, legs and back. Awareness of your functional movement limitations will help a runner find strength and balance. I recommend seeking a certified trainer or read for yourself to further your understanding. A Functional Movement Screen is also a simple test you can take to determine your own limitations in flexibility, range of motion, strength and coordination. Kettleworx is a Minnesota based, multi-million dollar business that has sold countless kettlebells and workout DVDs around the world. They offer an entry level program introducing kettlebells as a cross training plan. They promote the use of


light kettlebells for aerobic and weight resistance training. I have tried the program, and it offers an alternative for challenging cross training. The return rate for Kettleworx products is very low at two percent, and they have a money back guarantee. It is an option that runners might enjoy. One approach to kettlebells is the “Hardstyle” method, which is likely where the use of kettlebells all began. Russian military and “strongmen” used kettlebells to develop and demonstrate feats of strength. The kettlebell and other heavy, if not awkward, objects are lifted. What is really going on here is “functional strength.” Lifting heavy, off-balanced items require much more than isolated strength. Balance, flexibility, coordination and proper technique all must accompany strength in order to lift heavy kettlebells. Kettlebell competitors lift heavy kettlebells (50 pounds or more) repetitively to determine who can do the most repetitions in a set amount of time (10 minutes for example). Developing stamina and endurance to increase work capacity is something all runners

should be able to appreciate. Proper form, especially through the core, must be sustained to perform these high repetitions. People who train successfully with kettlebells don’t get bulky, but rather, they generally become strong and wiry. This is great for runners. The combination of challenging kettlebells and high intensity interval training is an efficient way to train in a relatively short amount of time. Kettlebell training has many benefits. This form of weight training can strengthen trail runners for the rigors of uneven trail. It can protect your body if you unexpectedly slip on the ice during a winter run. Kettlebells can help prepare your body for shoveling or other physical activities. Kettlebells don’t take up much space and can be purchased for around one dollar per pound. Kettlebells are like anything else; you get what you pay for. Runners and non-runners alike can build strength and lose weight through a simple kettlebell training regimen. Kettlebells look different. Exercising with kettlebells feels different. Give kettlebells a try.


Gear FOR 35 YEARS Minnesota’s first “mega-race” celebrates significant anniversary BY PATRICIA GOODWIN In 1978, when the running boom was just starting to find its legs, the first “mega-race” occurred in Minnesota, when close to 5,000 people showed up to participate in the “Getting into Gear” 10K and two mile Fitness Run held at the Prudential Office Building near Cedar Lake in Minneapolis. Prior to this April 15 day, a big race in the state could attract perhaps 500 runners.

GET IN GEAR: 35th Anniversary Dayton’s, the big department store in town, got behind it and ran full page ads about the event. The first race was called Getting into Gear as part of the department store’s athletics apparel promotion. Additional corporate support came from the Minneapolis Tribune, Minneapolis YMCA and North Memorial Medical Center. Two other elements no doubt contributed to the large turnout: there was no entry fee and the tshirts were free, although only 1,200 were available and vanished like hot cakes. “The two mile Fitness Run had 3,500 runners and close to 1,300 people signed up for the 10K run,” wrote Bill Kennedy, who worked at Dayton’s and was the event’s first race director, in his race report. “The beautiful weather and general enthusiasm for running caused the largest turnout to date for a race in the State of Minnesota. A great deal of thanks is due to all the people who worked on the race. It was a tremendous effort to handle close to 5,000 people when 2,000 were expected.” The next year the race was moved to Minnehaha Park with the course going up and down the River Roads. It was also renamed the “Get in Gear” and continued to grow, with more than 6,000 running the 10K in 1983 and several thousand more participating in the two mile fun run. The two mile was still free, and participants were given a t-shirt. “Even though Grandma’s Marathon and the Twin Cities Marathon began seeing bigger and bigger fields in the 1980s, Get in Gear was the first mega-race in Minnesota and actually remained the race with the largest outpouring of humanity through 1983,” wrote Bruce Brothers in his book, Great Races of the Northland. “It was a top local competitive race on a relatively fast course, and they didn’t bring outside runners in during the early years,” said Brothers, a reporter who cov-

ered running for Twin Cities newspapers for many years. “It was just a fun event that was a gathering of all the top area runners and recreational runners as well. Back in 1978, more and more people were running, and so Dayton’s probably basically thought, ‘This is a good demographic of healthy people, so let’s tap into this and have a successful event.’” Kennedy was the race director through 1986, followed by Jeff Winter who took over through

marathon fills at 1,500. In 1996, Get in Gear was moved to a different course, which started and finished at the Ford plant in St. Paul, because of an extensive facelift at Minnehaha Falls in Minneapolis. It remained in St. Paul for the next few years before moving back to the Falls and its long time course up and down the River Roads. Preferred One became Get in Gear’s major sponsor in 1997. “There has always been a lot of

changes,” he said. “Paulette had some great ideas and was always looking ahead. “She came up with the idea of doing a 5K as a way to revive things at Get in Gear, and she was absolutely right. It brought in new people and kept people who might have dropped out of the event. Then a few years later, she said there was a need and a market for a half marathon, and that was a great addition as well.”

The next year the race was moved to Minnehaha Park with the course going up and down the River Roads. It was also renamed the “Get in Gear” and continued to grow, with more than 6,000 running the 10K in 1983 and several thousand more participating in the two mile fun run. The two mile was still free, and participants were given a t-shirt. 1997. Along with Kennedy and Winter, Ward Edwards of North Memorial was one of the original race organizers. The current race director is Paulette Odenthal, who is marking her fifteenth year as head of the event. “Our mission at Get in Gear for all of our 35 years is to offer a solid and well managed event for the community,” said Odenthal. “We’ve also worked hard to keep our event current and to help it flourish, while at the same time responding to what our participants want.” The event has been a fixture on the spring running calendar and continues to be Minnesota’s largest 10K race. The two mile was changed to a 2K in 1987, a 5K was added in 2005 and the half marathon race became part of the family of events in 2009. The 10K has a limit of 5,000 runners, the 5K is capped at 2,500 and the half

enthusiasm about this event at our company, and it is the only race sponsorship that we do,” said Dennis Fenster, who was the marketing director at Preferred One until his retirement in February. “It’s been around for a long time, it’s one of the premier running events in the area and it has a great reputation. “We have 300 employees at our company, and a number of them either run or walk in one of the events or volunteer to help out. Get in Gear is in the blood and fiber of our organization. Even though there’s sometimes been rain, snow, wind and cold temperatures, the runners and volunteers come back regardless of the weather.” Fenster recalls moving the race back to the park and watching numbers decline after 9/11. “The race was okay, but in the long run we needed to make some

The elite field The first 16 years of the Get in Gear 10K was dominated by local runners, both men and women, who ran increasingly faster times. Paul Raether and Jan Arenz won the first race in 1978. On the men’s side up through 1993, there were familiar names winning the race like Tony Shockency, Jon Stokka, Mike Palmquist, Lindsay Brown (who held the course record of 29:16 for nine years), Jerrold Wynia, Pete Wareham and Dan Held. The local women winning the race up through 2001 included Jan Ettle, Lorraine Moller (a New Zealand Olympian who lived in the Twin Cities while married to Ron Daws), Janis Klecker, Leslie Seymour, Sabrina Dornhoefer, Bonnie Sons, Deb Gormley, Kelly Keeler and Janet Robertz. Jan Ettle won the race five times over a 10 year period from 1981 to



GET IN GEAR: 35th Anniversary

1991. Three time winners included Dan Held, Deb Gormley, Janis Klecker, Jared Segera and Alemtsehay Misganaw. The male Kenyans began coming to town in 1994. With the exception of 1996 when Curt Kotsonas, a recent University of Minnesota graduate, won the race, the 10K was won by Kenyans from 1994 through 2010. Matt Gabrielson, of Team USA Minnesota and St. Louis Park, Minnesota, broke the string in 2011. Local women fared better than the men in continuing their winning ways and held on until 2002 when foreign women begin crossing the finish line in first place until 2008, when Kim McGee was the winner, and then again in 2011, when Michelle Frey of Minneapolis won the race. The 10K course records are held by Jonah Koech, who ran 28:45 in 1994, and Janis Klecker, who posted 32:52 in 1992, the year she won the U.S. Olympic Women’s Marathon Trials and competed at the Olympics in Barcelona that summer. Another Olympian who raced the Get in Gear 10K was Pat Porter (two time Olympian and eight time winner of the USA Cross Country Championships who was born in Wadena, Minnesota, but moved to Colorado) and top marathon runner Dick Beardsley.


Event participants When the race started back in 1978, corporate teams were part of the action. In fact, a listing of companies represented in 1979 reads like an historical memoir with names such as Pillsbury, Dayton’s, Northwestern Bell, Sperry Univac, Control Data and Honeywell. The corporate team effort died out after awhile, but was revived in 1998 at Get in Gear. Today, 10 percent, or more than 1,000 runners, are from corporate teams. Dale Seppa, who worked at Univac, ran his first Get in Gear 10K in 1980, the third year of the event. He has run in every Get in Gear since, except two, missing once for an injury and another when he moved to Menomonie, Wisconsin, from the Twin Cities 10 years ago. “I used to play a lot of tennis, and when my tennis friend got tennis elbow and had to quit for awhile, I had to do something to stay in shape, and that is when I began running,” said Seppa, 73. “That was probably two or three years before my first Get in Gear. After that, I joined a running team at work, and we competed in the corporate race series in the Cities. “The thing that stands out for me about the race is the unpredictable weather and the number of people who show up even when


conditions aren’t the greatest. I remember years where it was hot, other times where there was snow on the grass at the park and running in the rain. But the good Lord willing, I intend to continue running in this race. It has become a tradition with me.” Jerry Bergseth ran his first Get in Gear in 1992 and has been doing it ever since. “I have always been a casual runner, not a serious runner, and my brother, Steve, talked me into doing it,” said Bergseth, 66, of Minneapolis. “We also have a friend, Brian Alger, who lives next to the park and we ‘Three Musketeers’ do it together every year. We have a tradition that right after the race we go to Brian’s for mimosas and cottage cheese pancakes. Brian always has a bunch of neighbors over after the race as well. “What has changed since I’ve been doing the race is my attitude. When we first started doing the Get in Gear, I was gung ho and wondering what my time would be. Over the years, that has become less important. The best thing about the race is the name and that it gets us out of our winter caves. I might have given up running if I didn’t have this race to look forward to. It gets me going in the spring and is a great motivator.”

For Gloria Jansen, a top masters runner from White Bear Lake, Minnesota, Get in Gear is an “amazing event and the atmosphere is contagious. Get in Gear always has great competition. The course is challenging, but provides an honest assessment of my current fitness level. The best part of the race is the huge field, since almost everyone in the running community is there. After training through the winter, it is fun to see everyone again.” Jansen has run the race 17 times beginning in 1989 when she was in the MDRA (Minnesota Distance Running Association) spring marathon training class. She ran her fastest Get in Gear 10K of 39:26 in 1996 at age 48, just 12 days after running 2:59 at the Boston Marathon. However, one of her best experiences at Get in Gear may have been when she was injured. “In 2009, I was coming back from an injury and knew I wasn’t ready to race at Get in Gear, so I contacted Paulette about volunteering,” said Jansen, who ran in 2010 and 2011 and plans to run the race again this spring. “My first assignment was helping with the kids’ 2K race, where I assumed the role of ‘turn around cone.’ It was fun watching and cheering for all the kids. “When I arrived back at the start line before the 10K started, I was surprised to find out that Paulette had planned for me to help hold the finish line tape for the winners of all the races: 10K, 5K and half marathon. That was the best volunteer job ever.” For more information or to register for the Get in Gear 2K, 5K, 10K or half marathon April 28, go to





PHOTOS 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Holly Hillstrom, 38 Carrie Hinners, 25 Karlee Cox, 19 Jody Nelson, 47 Cara Mulder, 37 Jill Wine, 44 Stephanie Fritz, 40 Jen Ree, 37 Jennife Fitzharris-Funk, 36 Christine Moss, 36 Anne Herreid, 30 Kristin Heebner, 35 Ann Stanoch, 30 Melissa Malinowski, 39 Alaine Arnott, 30 Kathryn Holum, 46 Jill Hatch, 35

1:14:04 1:14:23 1:14:35 1:14:38 1:14:59 1:14:59 1:15:14 1:15:14 1:15:45 1:15:54 1:16:08 1:16:17 1:16:25 1:16:54 1:17:25 1:17:31 1:17:39

Men 16 - 17 106

Conor Hussey, 16


Men 35 - 39 4 27 28 33 34 35 37 40 47 58

Start of the 100% Irish for a Day 10 Mile

100% Irish for a Day 10 Mile MARCH 10, MINNEAPOLIS Overall 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

Seth Brickley, 25 Bart Johnson, 26 Carlos Rybeck, 25 Tim Hardy, 36 Gerad Mead, 32 John Grimes, 27 William Nentl, 25 John Bussey, 26 Mark Brose, 43 John Grau, 31 Kris Tyson, 30 Chase Eddy, 32 Mike Diener, 45 Scott Krall, 32 Daniel Tian, 31 Patrick Haberman, 41 Mike Bateman, 40

54:24 55:06 55:57 56:25 56:41 1:01:21 1:02:52 1:03:32 1:03:43 1:03:57 1:04:16 1:04:20 1:04:23 1:05:12 1:05:13 1:05:14 1:05:21

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

Scott Broady, 43 Chris Franks, 28 Aaron Ehlers, 23 Rich Butwinick, 48 Scott Ross, 53 Steve Shirer, 57 John Lindgren, 49 Tim Bauer, 52 John Schueller, 53 Robert Cullen, 38 Darren Standorf, 37 Nick Chimerakis, 29 Jeremy Dworshak, 33

1:05:48 1:05:57 1:06:38 1:06:50 1:07:13 1:07:16 1:07:43 1:07:48 1:07:51 1:07:53 1:07:56 1:08:33 1:08:39

Open Women 1 2 3 4 5 6 7 8 9 10 11 12 13

McKenzie Holt, 16 Julie Mocadlo, 28 Stephanie Mortenson, 30 Laura McAnulty, 27 Jaime Schmidt, 29 Bettina Kaphingst, 23 Karen Schoenrock, 49 Michaela Tsai, 39 Ellen Christiansen, 25 Marceleen Mosher, 32 Heather Walseth, 34 Sara Warnke, 27 Marie Hickey, 25

1:05:34 1:06:32 1:09:56 1:10:19 1:11:10 1:11:25 1:12:17 1:12:35 1:12:36 1:12:55 1:13:07 1:13:40 1:13:52

Tim Hardy, 36 Robert Cullen, 38 Darren Standorf, 37 Jason Rezac, 38 Jim Browning, 39 Jeff Potts, 37 Benjamin Trok, 36 Jeremy Jongbloedt, 35 Deion Nguyen, 35 Cory Kending, 36

56:25 1:07:53 1:07:56 1:09:21 1:10:07 1:10:12 1:10:39 1:11:12 1:12:55 1:14:23

Mark Brose, 43 Patrick Haberman, 41 Mike Bateman, 40 Scott Broady, 43 David Carothers, 42 Bill McKinney, 43 Shawn Monighan, 42 John Stoeckl, 41 Kevin Schooler, 40 Angelo Fiataruolo, 43

1:03:43 1:05:14 1:05:21 1:05:48 1:11:26 1:13:34 1:15:08 1:15:37 1:16:32 1:16:34

Men 45 - 49 13 21 24 38 61 62 74 75 119 132

Mike Diener, 45 Rich Butwinick, 48 John Lindgren, 49 Craig Hagensick, 47 Karl Bradford, 48 Sebastian Blahnik, 47 Braden Beam, 45 Loren Bowe, 45 Matt Schumacher, 47 William Idzorek, 46

1:04:23 1:06:50 1:07:43 1:10:49 1:14:45 1:14:48 1:16:25 1:16:30 1:20:55 1:22:35

Men 50 - 54 22 25 26

Scott Ross, 53 Tim Bauer, 52 John Schueller, 53

1:07:13 1:07:48 1:07:51

Kerry McDermott, 54 Tim Bildsoe, 54 Michael Kraemer, 50 George Fulp, 50 Todd Lockwood, 50 Neil Hetherington, 50 Mark Constancio, 52

1:09:06 1:10:13 1:13:21 1:13:30 1:14:11 1:14:51 1:15:02

Men 55 - 59 23 43 45 129 176 209 210 267 273 278

Steve Shirer, 57 Craig McCoy, 58 Mike Flynn, 59 Joseph Evans, 55 Michael Volker, 57 Rick Edinger, 55 Kendall Geis, 56 Jim Koepke, 57 Dale McCauley, 59 Bill Pool, 55

1:07:16 1:12:03 1:12:38 1:21:57 1:27:54 1:30:44 1:30:49 1:37:00 1:38:16 1:39:16

Men 60 - 64 138 226 287 314 338 342

Jerry House, 64 Mike Stybaa, 60 A Eric Anderson, 61 Michael Westermeyer, 63 Miles Renaas, 60 Howard Wendand, 60

1:23:09 1:32:15 1:40:51 1:47:38 2:01:48 2:07:05

Men 65 - 69 154 263

Peter Schuchardt, 69 Steve Schroeder, 69

1:25:23 1:36:13

Men 70 - 74 189

Men 40 - 44 9 16 17 18 41 52 65 67 77 78

32 36 49 50 57 63 64

Phil Erickson, 71


Women 14 - 15 318

Chloe Shimota, 14


Women 16 - 17 1 234 446

McKenzie Holt, 16 Ashley Rud, 17 Casey Davis, 16

1:05:34 1:37:06 1:54:29

Women 18 - 19 16 112 163 225 355

Karlee Cox, 19 Alexa Bowe, 19 Kirstin Geerdes, 19 Meagan Trayers, 18 Kate Hanson, 18

1:14:35 1:27:16 1:31:55 1:36:36 1:45:39

Women 35 - 39 8 14 18 21 22 23 25 27 30 34

Michaela Tsai, 39 Holly Hillstrom, 38 Cara Mulder, 37 Jen Ree, 37 Jennife Fitzharris-Funk, 36 Christine Moss, 36 Kristin Heebner, 35 Melissa Malinowski, 39 Jill Hatch, 35 Jennifer Mader, 38

1:12:35 1:14:04 1:14:59 1:15:14 1:15:45 1:15:54 1:16:17 1:16:54 1:17:39 1:18:01

continued on page 27 MARCH/APRIL 2012




Women 40 - 44 19 20 52 54 64 65 85 89 90 95

Jill Wine, 44 Stephanie Fritz, 40 Julie Johnsen, 43 Kristin Bowe, 40 Marianne Krljic, 40 Kim Nygaard, 43 Paula Grosenick, 44 Donna Devery, 44 Karen Cherry, 42 Kristine Spangler, 40

1:14:59 1:15:14 1:20:04 1:20:26 1:21:41 1:22:01 1:24:50 1:25:03 1:25:13 1:25:31

Women 45 - 49 7 17 29 36 42 59 80 92 137 141

Karen Schoenrock, 49 Jody Nelson, 47 Kathryn Holum, 46 Tracy Serreyn, 48 Sheila Engert, 45 Mary Schifsky, 46 Penny Leporte, 49 Barb Tschida, 49 Diane Deigmann, 45 Lori Harley, 46

1:12:17 1:14:38 1:17:31 1:18:18 1:18:44 1:21:16 1:24:05 1:25:23 1:29:58 1:30:35

Women 50 - 54 48 53 56 63 71 79 139 140 143 174

Susan Vickerman, 50 Tammy Sturtz, 50 Carla Lavere, 52 Julie Ward, 50 Leslie Johnson, 54 Sandy Kelley, 50 Mary Januschka, 51 Judy Murray, 52 Linda Odden, 54 Germaine Edinger, 51

1:19:24 1:20:07 1:20:49 1:21:24 1:22:11 1:23:58 1:30:20 1:30:20 1:30:46 1:32:49

Women 55 - 59 113 216 217 243 310 332 389 456 460 480

Susan Pokorney, 56 Sandy Oscarson, 58 Marjorie Sandor, 55 Carol Bartholow, 56 Polly Caprio, 55 Sheila Dipaola, 59 Denise Wilcox, 59 Patricia Kight, 55 Teresa Silker, 56 Jacqueline Olson, 59

1:27:28 1:36:13 1:36:17 1:37:22 1:41:59 1:43:12 1:48:32 1:58:26 1:59:07 2:07:51

Women 60 - 64 86 91 264 336 364 432

Gloria Jansen, 64 Cindy Campbell, 61 Susan McCauley, 60 Leanne Peters, 64 Lin Gentling, 60 Randy Lebedoff, 62

1:24:57 1:25:14 1:39:08 1:43:28 1:46:15 1:52:19

Women 65 - 69 325 410 418

Kathryn Benhardus, 65 Libby Petit, 68 Hope Thompson, 65

1:42:45 1:49:27 1:50:36

Women 75 - 79 461


Dorothy Marden, 75


Photo by Wayne Kryduba

Get Lucky Half Marathon MARCH 17, MINNEAPOLIS Overall 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Brian Condon, 25 Chan Yew Woo, 31 Tim Hardy, 36 Nathan Wohlfeil, 38 Casey Miller, 33 Aaron Olson, 29 Mike Hartnett, 29 Ted Lillie, 27 Eric Knott, 26 Wade Demmer, 33 William Nentl, 25 Mark Swiontek, 39 Brady Mueller, 31 Brian Yablon, 31 Jose Vazquez, 33 Neil Albores, 23 Ben Paynter, 23 Jon Moynihan, 34 Robert Srichai, 38 Eric Stevenson, 31 Christopher Mitchell, 29 Patrick Schulte, 43 Grant Lindsley, 22 Brian Schurbring, 45 Nick Pilney, 46 John Bussey, 26 Andy Henderson, 34 Joe Klescewski, 33 John Maas, 50 Mark Weinfurter, 37

1:10:35 1:12:54 1:14:58 1:16:11 1:17:59 1:18:56 1:19:23 1:20:41 1:21:02 1:21:56 1:22:35 1:23:26 1:23:39 1:23:52 1:24:30 1:24:45 1:24:51 1:24:52 1:25:17 1:25:34 1:25:38 1:25:45 1:25:52 1:26:25 1:26:38 1:26:41 1:27:02 1:27:07 1:27:14 1:27:20

Get Lucky 7K in Minnepolis

Open Women 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27

Holly Reiland, 20 McKenzie Holt, 16 Kim Scheel, 35 Kim Bishp, 32 Jill Kroc, 40 Rebecca Geyer, 34 Kiersten Ludvigson, 26 Carrie Gordon, 31 Joy Keller, 38 Dawn Michaud, 38 Bridgette Crozier, 25 Kristin Gustafson, 34 Madeline Harms, 26 Leslie Hofland, 26 Maggie Fournier, 36 Jennifer Chaudoir, 37 Kerry Oliver, 40 Lisa Koeppen, 40 Christine Barry, 37 Ashley Hoscheit, 28 Darci Kruse, 26 Noble Emily, 32 Karen Wolf, 34 Noel Wells, 27 Kristen Kelroy, 29 Anja Standly, 35 Susan Engelhart, 36


1:23:06 1:27:05 1:28:59 1:30:47 1:32:34 1:32:58 1:33:31 1:33:35 1:34:11 1:34:15 1:34:55 1:35:04 1:35:20 1:35:25 1:35:45 1:36:25 1:36:34 1:36:46 1:37:01 1:37:45 1:37:48 1:38:19 1:38:23 1:38:33 1:38:45 1:38:47 1:38:54

28 29 30

Jody Nelson, 47 Aly Wisekal, 20 Mandy Olson, 32

1:39:08 1:39:10 1:39:10

47 49 52 67


Men 40 - 44

Men 12 - 13 163

Sean Collins, 12

Men 14 - 15 507 590

Preston Grundy, 14 Mitchell Steeves, 15

1:58:40 2:02:52

Men 16 - 17 172 191 325 589 732

Connor Gabbert, 16 Jordan Pentti, 16 Caleb Ayers, 17 Jake Cox, 16 Jack Burk, 16

1:42:18 1:43:07 1:50:33 2:02:48 2:12:26

John Galatowitsch, 18 Alexander Otto, 19

1:54:48 2:15:16

Men 35 - 39 3 4 12 19 30 39

Tim Hardy, 36 Nathan Wohlfeil, 38 Mark Swiontek, 39 Robert Srichai, 38 Mark Weinfurter, 37 David Lundy, 36

Patrick Schulte, 43 Patrick Haberman, 41 David Hoeffel, 41 Wayne Kazmierczak, 41 Kimo Seymour, 43 Timothy Pollis, 41 John Haberman, 40 Jim Bengtson, 44 Steve Aggergaard, 44 Lawrence Callanan, 42

1:29:07 1:29:13 1:29:26 1:31:36

1:25:45 1:28:13 1:28:29 1:28:42 1:28:54 1:29:01 1:30:03 1:32:13 1:32:21 1:32:53

Men 45 - 49

Men 18 - 19 418 765

22 35 38 43 45 46 56 73 75 81

Brian Stanczyk, 39 Ryan Howk, 36 James Kalina, 38 John Sippola, 38

1:14:58 1:16:11 1:23:26 1:25:17 1:27:20 1:28:31

24 25 37 51 68 78 97 108 113

Brian Schurbring, 45 Nick Pilney, 46 Dale Stevermer, 47 John Lindgren, 49 Anthony Kaster, 45 Stephen Cirks, 48 Christopher Phelan, 49 Daniel Karvonen, 47 Jay Hempe, 45

1:26:25 1:26:38 1:28:18 1:29:24 1:31:37 1:32:34 1:34:46 1:35:38 1:35:50

AT T H E R AC E S 116

Robert Peterfeso Jr., 47


Men 50 - 54 29 57 87 88 96 126 133 140 147 151

John Maas, 50 Wayne Horsman, 51 Bruce Rodich, 53 Ed Thomas, 52 Jeff Gilmer, 53 Dean Harris, 51 Scott Knight, 50 George Fulp, 50 Russ Grundhauser, 51 Dan Delaeny, 50

1:27:14 1:30:09 1:33:45 1:34:13 1:34:44 1:38:15 1:39:01 1:39:29 1:39:39 1:39:55


Men 65 - 69 508 976

Roy Andrews, 65 George Widseth, 67

Women 35 - 39 1:58:47 2:57:14

Men 75 - 79 446

Marc Owens-Kurtz, 79


Men 80 - 84 212

Greg Pflaster, 80


Women 14 - 15 291 749

Heather McGahan, 15 Taylor Jones, 15

1:56:38 2:11:57

63 101 146 200 271 275 322

James Stenulson, 55 Craig Mueller, 57 Guy Mahmarian, 55 Tom Silverberg, 58 Dan Kippley, 56 Tony Boe, 59 Terry Cheng, 55

1:30:44 1:34:56 1:39:38 1:43:25 1:47:22 1:47:30 1:50:26

2 86 216 358 552 1294 1406

McKenzie Holt, 16 Amber Tieman, 17 Emily Stock, 17 Kathryn Gerber, 17 Julia Palamara, 17 Shelby Cameron, 16 Kayla Tully, 16

1:27:05 1:45:43 1:53:55 1:59:21 2:05:53 2:36:41 2:49:19

Women 18 - 19 Men 60 - 64 128 171 379 471 563 568 583 617 631 840

Ron Trussell, 62 David Nagorney, 62 Brunsvold Mark, 60 Dennis Bushy, 64 Scott Larson, 60 Gene Wood, 60 David Ching, 62 Tom Schreiner, 60 Craig Malm, 61 Green Roger, 60

1:38:38 1:42:12 1:53:13 1:56:56 2:01:11 2:01:21 2:02:08 2:04:31 2:05:13 2:23:49

Kim Scheel, 35 Joy Keller, 38 Dawn Michaud, 38 Maggie Fournier, 36 Jennifer Chaudoir, 37 Christine Barry, 37 Anja Standly, 35 Susan Engelhart, 36 Tara Larowe, 35 Heather Larson, 39

116 1:28:59 1:34:11 1:34:15 1:35:45 1:36:25 1:37:01 1:38:47 1:38:54 1:39:37 1:39:41

Women 40 - 44 Women 16 - 17

Men 55 - 59

3 9 10 15 16 19 26 27 31 34

365 428 494 631 676 722 769 972 973 1016

Kristin Kuball, 19 Lydia Agee, 19 Jessica Bretz, 19 Kayla Johnson, 19 Lauren Sines, 18 Grace Hoober, 18 Caroline Welch, 19 Leah Anderson, 18 Julia Brekke, 19 Abby Smith, 19

1:59:35 2:01:17 2:03:43 2:08:08 2:09:36 2:11:20 2:12:47 2:19:07 2:19:07 2:21:35

5 17 18 43 44 53 61 62 65 75

Jill Kroc, 40 Kerry Oliver, 40 Lisa Koeppen, 40 Judi Nacionales, 43 Julie Miller, 42 Leah Holt, 42 Shannon Swanson, 40 Theresa Lensing, 41 Burd Sandy, 41 Wendy Hidde, 42

1:32:34 1:36:34 1:36:46 1:41:06 1:41:25 1:42:28 1:43:00 1:43:12 1:43:57 1:44:38

Women 45 - 49 28 38 41 52 69 71 73 88 99

Jody Nelson, 47 Mary Erickson, 47 Julia Weisbecker, 45 Shannon Lorbiecki, 49 Robin Paurus, 47 Diane Birkeland, 45 Shanynn Bunce, 45 Kathleen Gibson, 45 Janelle Waslaski, 45

1:39:08 1:40:39 1:41:00 1:42:22 1:44:18 1:44:22 1:44:23 1:45:55 1:46:42

Melissa Drake, 45


Women 50 - 54 50 54 82 85 126 149 174 198 207 273

Deb Thomford, 54 Margaret Sheridan, 52 Carla Lavere, 52 Betsy Nahy, 50 Marlee Meshbesher, 52 Laurie Goudreault, 50 Tina Ostroot, 50 Nancy Bratton, 50 Cindy Tiedke, 53 Gwen Jacobson, 53

1:42:12 1:42:31 1:45:20 1:45:35 1:48:59 1:50:39 1:51:53 1:53:10 1:53:34 1:55:47

Women 55 - 59 384 580 595 632 685 728 768 870 1039 1065

Kathryn Peters, 55 Ann Proudfoot, 57 Suzanne Carson, 57 Denise Viall, 55 Kathryn Moen, 58 Susan Janssen, 57 Kathy Gray, 56 Cornelia Larson, 59 Diane McClaskie, 55 Elizabeth Geiger, 57

2:00:17 2:06:45 2:07:11 2:08:09 2:09:54 2:11:29 2:12:33 2:15:52 2:22:58 2:23:58

Women 60 - 64 987 1146 1187 1302 1303

Patti Vitek, 60 Rene Diebold, 62 Catherine Kemper, 60 Patricia Gottschalk, 64 Pamela Mund, 64

2:19:55 2:27:23 2:30:34 2:37:13 2:37:132



AT T H E R AC E S MARCH 31, 2012


• MN Timberwolves Runnin' With the Wolves 5K and Kid's Run Lake Harriet, Minneapolis, MN Mary Anderson, 651-688-9143

• MDRA 7 Mile Hopkins, MN Heidi Miler, 952 927-0983

• Breaking the Ice Run/Walk with the Troops via Skype 5K/10K Allison Park, MN Fritz Busch, 507-404-0413

• Alpha Lambda Delta Pi Run 3.14 mile race University of Minnesota, Crookston, MN Elizabeth, 218-281-8432

• Farmers Insurance Run for Babies 15k & 5k Moorhead, MN Kelly Grow, 701-271-8283

APRIL 1, 2012 • Fools Five Road Race 1 Mile, 8K, Kids Lewiston, MN Dianne Rislow, 507.523.3484

APRIL 15, 2012 • Race for Justice 5K

• World Without Genocide 5K Legacy Run Inside the Metrodome Minneapolis, MN Sarah Karon, 651-695-7621

Nicollet Island, Minneapolis, MN Mary Anderson, 651-688-9143

• Minneapolis Institute of Arts Art Dash 1/4, 1/2 and 3/4 mile run & walk

• Kris 5K Run/Walk 5K Coffman Memorial Union, Minneapolis Katelyn Wright, 414 828 6530

Minneapolis Insititute of Arts-Minneapolis Mary Anderson, 651-688-9143

APRIL 21, 2012 A P R I L 7, 2 0 1 2

• CEMSTONE Run For Others 10K and 5K

• Bunker Hills Run 8K Bunker Hills Regional Park, Andover Karen Hillerman, 612-558-7433

• Running Opener 10K, 5K, 1K Kid's Fun Run St. Paul Mark Bongers, 507-664-9438

• Camp WannaRunaMileorMore Half Marathon 13.1 Miles, 10K, 5K and Kids Runs White Bear Lake, MN Dave Mooney, 651-426-1919

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

• Missour Valley Christian Academy Race for Christ 5K walk, 5K and 10K run Yankton, SD Jolynn Tennant, 605-664-2266

Mahtomedi, MN Tim Torgerson, 612-751-4878

• Earth Day 5K Fun Run/Walk Shager Park, MN Beth Kallestad, 507-786-3913

• Walk On Waconia 5.5 mile or 10 Mile Run or Walk St. Joseph School, Waconia, MN Bart Meath, 952-442-3372

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

• Trail Mix Race Minnesota Ultra and Team Cross-Country Trail Running 50K Ultra, 25K Solo, 12.5K Team Bloomington, MN Michael Gottschalk, 763.694.2052

• Challenge Obesity 5k & 1.5 Mile

• Mankato Scheels 5K Bunny Run, Walk & Scramble Mankato Kristi Montandon, 507-389-5320

Como Lake, St Paul, MN Gary Westlund, 612-245-9160

• Chasin' Down Cancer-A Relay for Life Race 5K race, kids 1/2 mile run & 2 mile family walk Tartan High School-Oakdale, Minnesota Corey Johnson, 651-738-1822

APRIL 8, 2012 • Easter Sunday - Rise 'n' Shine 5K Como Lake, St Paul Gary Westlund, 612-245-9160

• Y Run 5K & 10K Lake Calhoun, Minneapolis, MN Barb Leininger, 612-644-8185

• Elk River Grad Safe Night 5K

APRIL 14, 2012 • Fred Kurz Memorial Time Handicapped 10 Mile Wayzata, MN Peter Erpenbach, 612-922-8656

• Run the Valley 5K, 10K

Lake Itasca Trail - Ramsey, MN Kim Berger, 763-228-0237

• Bill Gallagher Memorial Fun 5K Run/Walk for Literacy Coon Rapids Dam Regional Park, MN Chuck Day, 612-280-8761

• Steppin it up for Hunger 5K

Golden Valley MN Jeanne Fackler, 763-512-2340

• Cardinal Cruise Race 5K, 10K, kids 1K Faribault, MN Mark Bongers, 507-664-9438

New Ulm, Mn JoDee Vogel , 507-354-5437

APRIL 22, 2012 • Minneapolis Recycle Run 5K, Kids

• Goldy's Run 5K, 10 Miles, Goldy's Gallop Kid's Run

Minneapolis, MN Arik Rudolph, 612-230-6484

Minneapolis, MN Marilyn Franzen, 612.747.5019



• MDRA Mudball Classic 4 Mile South Wirth Park Forest, Minneapolis, MN Heidi Keller-Miler, Lee Dittbenner, 952-927-0983

• 5K Run for Acceptance

• 7 at 7 7 mile, 5k and 1K kids' run Seven Mile Creek County Park,Mankato Chris Crocker, 507-327-7170

• Randy Bauer Memorial 5K

Gustavus Adolphus College, St Peter, MN AJ Menden, 612-202-1679

Coon Rapids, MN Dennis Olson, 612-868-1333

• Twin Cities Racewalk Racewalk, 5K

• Arvig Run for a Cure 5K

St. Paul, MN David Daubert, 952-442-1043

APRIL 28, 2012 • Brainerd Jaycees Run For The Lakes 26.2, 13.1, 10k, 5k Nisswa, MN Mary Zimmermann, 218-829-9461

• Dragon Fire Walk for Athletics 5K, 10K, 10 Mile and 10 Mile 2 person Relay Moorhead, MN Gloria Riopelle, 218-477-5824

• Falls Duathlon 2 mile run, 14 mile bike, 3 mile run Hannahs Bend Park on 6th Street, Cannon Falls, MN Final Stretch, Inc., 507-664-9438

• 4th Annual New Balance Girls on the Run 5k run/walk Sibley Park, Mankato, MN Sheri Sander, (507) 345-4629

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

• Chippewa 50K Trail Run and 10K New Auburn, WI Randy Fulton, (651)653-7401

• Bubba Baseball 5K Zimmerman High School, MN Kim Berger, 763-228-0237

• Dungeon's Gym 2012 Iron Man / Iron Woman Run and Ride 5K, 10K, 20K Sleepy Eye, MN Brent Mielke, 507-794-6197

A P R I L 2 9, 2 0 1 2 • Spring Fling 5K, 10K Rochester Mark Bongers, 507-664-9438

• Tribute to the Troops 5K Run & 3K Walk 5K, 3K Walk, Kids Eagan, Minnesota Gwen Olsen, 651 686 6264

M AY 1 , 2 0 1 2 • Team Hope Walk for Huntington's disease 5K and walk, 5K and walk Minneapolis, MN Michele Asmussen, 763-502-1407

Perham, MN Jeramy Anderson, 218-346-8170

• Cinco Du Mayo Duathlon Long and Short Course Duathlolns Square Lake Park , Stillwater Dave Mooney, 651 426 1919

• Spring Trail GrandPrix @ Battle Creek 5K & 10K Trail Runs Battle Creek Park, St. Paul MN Ben Popp, 651.964.8442

• Down and Dirty Women's 8K Trail Race Lake Elmo, MN Kim Maxwell, 651-329-8155

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

• Run & Romp 7.5K, Walks of 2K and 4K Shoreview, MN Mark Stange, 651-483-5373

• Runnin in the Ruff 10K, 2 Mile Walk/Run Milaca MN Cindy Biederman, 320-983-1372

• Wright County LETR Half Marathon & 5K for Special Olympics Minnesota Sturges Park, Buffalo, MN Alyssa Siech, 612-604-1255

• Spring Classic 15K 5K & Kids Mile Rochester, MN Jean Murray, 507-288-0242

• Tour De Staples Veterans Run 5K Airport Rd Staples MN Erich Heppner, 218-855-8260

• Ron Erno Memorial Lake Minnewaska Warm-Up Half Marathon/10K/5K Glenwood, MN Steve Hill, 320-239-1331

• RiverView Health 5K Walk/Run 5K Crookston, MN RiverView Health, 218-281-9211

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

• Walk for Talk 5K Run/Walk New Brighton, MN Barb Leininger, 612-644-8185

• Cinco de Mayo 8K Lake Nokomis, Minneapolis, MN Barb Leininger, 612-644-8185

M AY 5 , 2 0 1 2 • Holy Family 5k run/walk. Kids 1k Albany , Mn Jill Seiler, 320-267-4523

• Roxbury Rural Run & Kids Country Mile 5K Run/Walk, 10K, Kids 1 Mile The Dorf Haus, Roxbury , WI Patrice Luer, 608-643-7226

M AY 6 , 2 0 1 2 • Arboretum 5K Bud Break Run/Walk Mn Landscape Arboretum, Chaska, MN Janet Sinner, 952/443-1454

• Wells Fargo Lake Minnetonka Half Marathon Wayzata to Excelsior, MN Adam Kocinski, 6512382651

AT T H E R AC E S • Gunflint Trail's Ham Run Half Marathon & 5k Fun Run Gunflint Trail - Grand Marais, MN Sue Prom, 218-388-2224


• New Prague Half Marathon, 5K and Kids Fun New Prague, MN Kristy Mach, 952-758-4360

• Friends of the Orphans Cinco de Mayo 5K Run/Walk

• Litchfield Area Empower Race for the Future 4 miles

St. Paul (Highland Park Neighborhood) Mackenzie Anderson, 651.482.1703

Lake Ripley Memorial Park, MN United Way of Central MN, 320-235-1050

• Eau Claire Marathon 26.2, 13.1, Relay for 4, 2 mile fun run Eau Claire, WI Karen Drechsel, 715-552-7899

• Fish Lake 5K run/walk and 1/4 Mile Fun Run Prior Lake, MN Gayelee LaGrange, (952) 447-4837

• Mom's Day 5K Minneapolis, MN Lowell Schow, 952 927-0983

M AY 1 0, 2 0 1 2 • Medtronic TC 1 Mile Minneapolis Jeff Decker, 651-289-7700

M AY 1 2 , 2 0 1 2 • Team Amy Memorial Run10k, 5k, 1mile fun run and Kids Race Estherville, IA Crystal Clabaugh, 712-209-2301

• Journeys Marathon Full marathon, half marathon, 13.1 mile power walk and 5K Eagle River, WI Kim Emerson, 800-359-6315

• Lake Wobegon Trail Marathon 26.2 miles St. Joseph, MN Sharon Hobbs, 320 251-4873

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

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

• Northern Lakes Run 30K (18.6 Miles), 10 Mile, 5K White Bear Lake High School Mark Bongers- Final Stretch, 507-664-9438

• Oakdale Spring Classic Duathlon 3 miles, 14 miles, 2.8 miles Lake Elmo, MN Randy Fulton, (651)653-7401

• Run the Ridge 5k Pioneer Ridge Middle School Megan Williams, 952-556-7800

M AY 1 3 , 2 0 1 2 • Susan G. Komen Twin Cities Race for the Cure 5K Mall of America, Bloomington, Susan G. Komen for the Cure, 952-746-1760

M A Y 1 7, 2 0 1 2 • Team In Training Information Meeting 6PM run/walk 13.1 or 26.2 Bloomington, MN Courtney Spiegler, 763-852-3042

M AY 1 8 , 2 0 1 2 • HCC Rock and Run 10K, 2 Mile, and 1K

• Book It! 5K Walk/Run 5K Roseville, MN Sue Gehrz, 651-486-2213

• Black Squirrel Filthy 5 Mud Run 5K Norwalk, WI

• Be The One Run 5K, 1K, Tot Trot Lake Harriet, Minneapolis, MN Teri Vogt, 612-884-8233

• Valley Crossing 5k Fun Run 5k and Kids Fun Run Woodbury, MN Michael Wallus, (651) 245-9631

• HLFD Stop, Drop, & Stroll Family 5K Fun Run/Walk Ham Lake, MN HLFD Auxiliary, c/o Lisa Smith, 763-913-1684

• Scandia Fun Run 1K, 5K and 10K Scandia Community Center, MN Angela, 651-538-4833

LeBourget Park, Little Falls Kate Bjorge, 320-631-5675

• EYR: Exercise Your Right to Feel Better 5K St. Paul, MN Martha James, 651 744 1311

M AY 1 9, 2 0 1 2 • Eagan 5K Your Way Activity Festival Eagan Festival Grounds Kerry Phillips, 651-675-5500














MEETING MINUTES Minutes of the Board of Directors Meeting - January 17, 2012

Pay raise for Jason Lemkuhle was discussed. A monthly or yearly incentive bonus was discussed and the merits of each. With the extra advertising the magazine is attracting it makes for quite a bit more work during layout. Pay raise for Wayne Krydoba has been approved.

Members Present: Paul Arneberg, Kathy Benhardus, Nathan Campeau, Norm Champ, Darrell Christensen, Noelle Frost, Mike Iserman, Kristin Johnson, Mary Johnson, Bill Knight, Mike Nawrocki, Andrew Plackner

Office Manager’s Report: Membership continues to be stable. Work continues on the January/February magazine. Heidi was very pleased with the annual party turnout.

Guest Present: Heather Kick-Abrahamson, Jody Kobbervig, Bill Kullback, Melissa Wieczorek


Members Absent: Noelle Frost, Kristin Johnson, Bill Knight, Michael Nawrocki, Eve Stein

Advocacy: No advocacy report.

Secretary’s Report: The minutes of the December 12, 2011 meeting were approved with a few revisions. Treasurer’s Report: In Jody Kobbervig’s absence, Heidi Miler presented the Treasurer’s report. The Board reviewed the Income and Expense Statement and related supplemental reports for the month ending December 31, 2011, as well as the finalized 2012 budget. Pay raises were proposed but not approved for both Wayne Krydoba (photographer) and Jason Lemkuehle (graphic artist); topic to be revisited at the February meeting. Office Manager’s Report: Strands, MDRA’s previous membership service, officially closed and paid out balance of membership income. Membership continues stable and consistent with our prior year’s level.

Club Administration: Kevin Ross was elected to a 2 year term. Jim Delaplain and Eve Stein were appointed to 1 year terms. We do not have a past president serving on the board which creates one more position open on the board. Heidi will contact Andrea Adams and offer her the position. The annual party was well attended and a huge success. Programs: The spring marathon training begins with an informational meeting on February 16th. The first group run will be February 18th. Coaches are Nathan Campeau, Andrew Plackner, and Kevin Ross. Heather Kick-Abrahamson is starting up a spring class that will focus on 5K and 10K training for beginners to intermediate runners. This is a new class that will start in April. Kathy Benhardus will be starting her women’s training class in April.


Promotions: A draft for business cards were presented and discussed. A few revisions will be made. Heidi will contact our printer for a price. Mike Nawrocki’s multi media promotion will be discussed at the next meeting.

Advocacy: In Nathan’s absence, the status of MDRA’s participation in the following opportunities will be updated at the February meeting: Adopt-A-Trail; signage promoting MDRA; a one time park clean up event.

Publications: RunMinnesota should be out in late mid February.

Club Administration: At this year’s Annual Party (January 21, 2012) Board member election results will be announced and members will vote on bylaw changes. At the February Board meeting the process for electing Board Members will be reviewed to incorporate electronic voting options. Programs: Concurrent with the kickoff of the Spring Marathon Training class, Mike Nawrocki will begin promoting MDRA’s new program “Tracks, Trails and Tundra Thursdays” (aka T3 Thursday). (See 12-12-11 meeting notes for program parameters.) Promotions: Mike Nawrocki suggested a multi-media promotion in which various MDRA members answer the question "MDRA is my running family because..." Material could be gathered using a flip cam at MDRA races, Polar Bear runs and training classes, creating a montage video of runners’ answers; via written submissions; Tweets. The viability of the promotion will be evaluated at the February meeting. Publications: RunMinnesota release is still pending.

Minutes of the Board of Directors Meeting - February 13, 2012 Members Present: Paul Arneberg, Norm Champ, Nathan Campeau, Darrell Christensen, Jim Delaplain, Mike Iserman, Mary Johnson, Heather Kick-Abrahamson, Jody Kobbervig, Andrew Plackner, Kevin Ross, Melissa Wieczorek Guest Present: Heidi Keller Miler, office manager Members Absent: Noelle Frost, Kristin Johnson, Bill Knight, Michael Nawrocki, Eve Stein Secretary’s Report: Amend minutes to read Nathan Campeau and Mary Johnson were not present at the January 17, 2012 board meeting. Norm Champ moved and Melissa Wieczorek seconded a motion to accept the January minutes.

Race: MDRA Spring Training Series Races were approved with the exception of Mom’s Day 3/24 Lake Johanna 4 Mile 3/31 MDRA 7 Mile 4/7 Ron Daws 25K 4/14 Fred Kurz 10 Mile 4/22 Mudball 4 Mile 5/12 Mom’s Day 5K 5/27 Mississippi 10 Mile Grand Prix is off to a good a good start. The next race is the Human Race. City of Lakes and the Victory races were discussed. Team Ortho is sponsoring “Women Rock MN” on Sept. 1. The events are a marathon, half-marathon, and 10K. With this race being the day before Victory and one week before City of Lakes there is concern that race series will take attendance away from the MDRA sponsored ones. Running Room has committed to giving $5000 to City of Lakes for the next 5 years. The 2012 proposed park board fee amounts for City of Lakes and Victory are still pending. USATF: The annual USATF Minnesota Award Celebration will take place on February 18 at Braemar Golf Course in Edina. Upcoming Team Circuit Races: 3/18 USATF 8 km Championship - Human Race 8K 4/28 USATF 10km Championship - Get in Gear 10K 5/17 USATF 1 Mile Championship - TCM 1 Mile 5/28 USATF MN Association 5 km Ind. Championship - Brian Kraft 5K New Business: Having Jason design a new MDRA website was discussed. Possible cost would be $3000. The MDRA current website collects $40006000 annually for ads. With a new website there would be more spaces for advertising, probably more visitors with a new design, both resulting in additional income. Old Business: The MDRA membership approved the proposed changes to the Bylaws. They have been updated and posted at

Treasurer’s Report: Jody Kobbervig presented the treasurer’s report. She pointed out a new column had been added showing where we were a year ago at this time.




Lessons of a Running Life Ed. note: This is the text of Kathryn Benhardus’s speech given after accepting the Lanin Award for Distinguished Service for 2011 at the MDRA Annual Party in January 2012. Kathy really captures the spirit of running and why many of us do it. You can also see how giving back gives back so much more.


eidi said I had to say a few words, so I’ve been thinking about what those few words should be. What can I say about running, and what it has meant to me? It’s like answering the age old question: why do you run? We’ve all been asked that question, and we’ve all given assorted answers, usually accompanied by looking at the ground and scuffing our shoes. The fact is, we don’t know. We get up in the morning, we put on our stuff and we run. Thinking about it just screws it up. At first, my mind went just as blank when I thought about a lifetime of running. Here are a few of the things I came up with. First of all, running must be an awesome sport, because a really mediocre runner like me can win a great award like this. It totally blows me away. I was just doing what I love to do. I am getting an award for playing. Then I started to think about my early years of running. I started and stopped a few times in the 70s, mainly to lose weight. Running just wasn’t done back then. There were no technical clothes, no running bras, no cushioned shoes, no shorts designed for women, no GU, no Gatorade, no chips, no iPods and no under-


standing of just what in the world you thought you were doing. I can remember running in sweatpants in the winter and cotton t-shirts in the summer. Both bad ideas. I was so painfully bad at it, that I didn’t run a race until 1984. Next, I thought of my golden years of running. I was in my late 40s and 50s. I was doing speed work on a track, hill work, tempo runs and LSD [long, slow distance running]. I studied the running magazines for a way to get that extra advantage in a race. I qualified for Boston, and began to accumulate assorted trophies. Running was all about me. I was still seriously mediocre, but some races are just small enough that you can win a trophy if enough people stay home. In the 90s, I was honored to receive an invitation to join Aged to Perfection, a masters women’s running team that ran Ed Fitz every year. I began to get to know the women that I had looked up to and admired for years. I put together my own team, Do Not Go Gentle, and we started doing ultra relays all over the country. Relationships were formed that quickly blossomed into friendships. Camaraderie became real love and concern for one another. From then on, running was “we” and not “I.” I began to write articles for


RunMinnesota about the relay team and other topics. 2000 was a turning point year for me. I can remember it so clearly. Gloria Jansen, Pat Goodwin and I were walking up the hill from the finish of Easy Does It. I said to Gloria, “What can I do to give back to running?” She and Pat had just begun a new women’s beginning running class and invited me to coach. Now running became not “we” and not “I,” but “you.” How can I make you a better runner? How can I encourage and help you to move to the next level? It is the most gratifying work I have ever done and the most meaningful. MDRA Women’s Running Camp is now in its twelfth year and continues to broaden my understanding of you. I have met the most amazing women through this experience. They always give me more than I give them. I can remember Sandy running Brian Kraft last May with her two daughters. She joined the camp at age 70 because she was recently widowed and wanted to find a new direction in her life. As she crossed the line with a time just a little south of 45 minutes, tears were streaming down her face and the faces of her daughters. It was an amazing and humbling experience. A few years

ago, another beginner, Phyllis, suddenly started to cry when we had completed our last workout of the day: seven minutes of walking followed by three minutes of running. I ran back to her, expecting to learn of some terrible ache or pain she had developed. “No,” she sobbed. “I just never believed I could run for three whole minutes.” I get to be a part of experiences like that, and I am honored. A few years later, Gloria invited me to join the MDRA Board, and the opportunities for service expanded. I enjoy working the Expos of various marathons. You should do it if you ever get a chance. It is amazing how many really excellent Minnesota runners have never heard of MDRA. Now I consider every day I can still go out and run a blessing. It is amazing to go to a race and be greeted by each of you. You are an incredible family, and I love you guys. One of my campers went to a race with me once, and said, “Holy Crow. Do you know everybody?” Sometimes I think I do. I know runners, and runners are great people. It is runners themselves who make running the sport it is. Lithe young cross country runners, bent over codger runners, fat runners, skinny runners. They are what make running tick. When I lost a wonderful running buddy, Mary Dose, this winter, it really struck me that runners are the most important thing about running, not races, not awards, not times or trophies. Look at the runners around you, and next time give that old derelict running buddy of yours a hug or a sock in the shoulder if the hug will freak him out. Tell her you’re happy to have her as a friend. Say, “I love you man,” if you don’t think he’ll call the cops. Let them know you care. Thank you for this award, and thank you for being runners.







PAID Permit No. 3792 Twin Cities, MN Prst Std Race Results Training On the Trails Letters to the Editor 36 35 26 29 32 President’s Letter 13...

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