Emily's Pre-Race Meal

Delicious.

Addicted to Running

Steve Wagner is a columnist for the Fargo Forum.  He is one of the better known runners in the region.  He writes a weekly running column in the Forum newspaper.  (The column appears on Mondays in the print edition.)  He also writes a blog, Addicted to Running.  The blog is updated regularly.

In July, Steve traveled to Portland, Oregon on a running vacation.  He visited historic Hayward Field at the University of Oregon.  He ran Pre's Trail, named for running legend, Steve Prefontaine.  He summarized the trip on his blog.

I ran with Steve (momentarily) at the MSUM 4th of July 10K in Moorhead.  The picture above shows him passing me near the finish.

Earlier this summer, Steve ran a very impressive 3:18:14 at Grandma's Marathon.

Thursday Morning Run

Superior 50 Trail Run

Mark Becker, Doug Becker, Nick Mariotti and Ben Schierer, from Fergus Falls, ran the Superior 50 Trail Race, a 50-mile trail ultramarathon on the Superior Hiking Trail.

Thanks Barb and Mark for the pictures.

Otters at the Milaca Mega Meet

The Milaca Mega Meet is a very large high school cross country meet, drawing cross country teams from far away.  Minot, North Dakota students traveled 500 miles to the meet.  The event is held at Stones Throw Golf Course in Milaca, MN.  The meet is so large, that it is divided into classes: Class A, AA, AAA, and AAAA.  Fergus Falls competed in Class AAA.

The Otters Varsity girls finished 7th of 20 schools.  The Otters Varsity boys finished 8th of 19 schools.

The fastest run of the day was from the winner of the varsity boys Class AAA meet, a freshman from Chaska, who ran the 5K in 15:42.2 (a 5:03 min/mile pace).  Sam Wasberg and Conor Danielson finished 23rd and 24th among Class AAA varsity boys.  Haylie Zenner finished 12th overall for the varsity girls Class AAA.

See the article from the Fergus Falls Daily Journal for more information.  Go Otters!

Running Quote

I'm afraid the reason so many new runners quit is because they never get past the point of feeling like they have to run.

-John Bingham, "Who Needs A Reason?" Runners World

Central Lakes Trail Run

Dan Traiser and Jason Pribbernow are too fast for the photographer

Area Lakes Fall Classic on Otter Tail Lake

The 25th Annual Area Lakes Fall Classic was held at Lake Country Gardens last Saturday, September 24th.  The event consisted of a 10K and 2 mile race.  Runners were able to run both events if they chose.  The race is sponsored by Area Lakes Real Estate, and organized by race director, David Wieser.

It was a beautiful day for running.  The race began at 1:30 pm.  Skies were sunny and temperatures were in the low 60s.

Lynn Wolters finished first in her age group.  (Lynn is seen above with race director, David Wieser, and below with Scot Rownd.)

Other Fergus Falls runners who medaled in their age group include: Ed Neuman, Kevin Rogness and Scot Rownd.

Top 5 finishers in the 2 mile:
Joel Rovang  10:47
Naota Nitta 11:05
Ken Hammer  11:33
Lindsey Wild  12:57
Otis Walvatne  13:20

Results:
Men 10K
19 & under
Charlton Wake 1:06.37

30-39
Ed Neuman  43:35
Kevin Rogness  43:57

40-49
Joel Rovang  37:50
Scot Rownd  45:06
Steve Bonties 1:00:58

50-59
Ken Hammer  40:42
Arlan Herbranson  41:24
Mark Pavicic  43:23

60-69
Micheal Schmidt 49:22
Jerome Haebsch 50:20
Larry Gast 57:55

70+
Chuck Wally 56:26
George Bassingthwaite 1:01:08

Women 10K
20-29
Lindsay Wild  45:29
Kristen Smith  46:32
Taylor Lundquist  1:01:00

30-39
Kathy Johnson  44:51
Sara Vierkant 53:50
Janelle Locks 1:02:22

40-49
Lynn Wolters  47:10
Monica Kedora 51:50
Elizabeth Klintworth 55:47

50-59
Carol Smith  51:53
Suzie Nakagake  55:56
Gwen Wild  56:55 

As stated, this was the 25th anniversary of the Fall Classic.  This race is possibly the longest running consecutive race in the region.  If anyone knows of a race with a longer history in the area, please let me know.  For a bit of historical perspective (sorry to use that term, buddy), Wes Borowski ran the Fall Classic in 1985.  At the time it was called the Lake Country Garden 10K.  He ran his 10K PR and finished in 17th place.  On Saturday, his PR time would have earned him a 2nd place finish.

Thanks Lynn, Zelda, Amy and David for the pictures and results.

Running Cadence

One of Wes' experiences at the Dick Beardsley Marathon Training Camp was using a running metronome.  The metronome can be helpful in maintaining a proper cadence.  The recommended cadence was 180 steps per minute.  Most runners run with a cadence much slower than this.  A running metronome can be purchased on Amazon for $20.

On Tuesday's run, I will bring my newly purchased metronome set at a cadence of 180.  We can give it a try.

C Wes on CTolleRun

In case you missed it, check out Wes Borowski on Carrie Tollefson's running blog.
Try this link, or this one.

Olympian Carrie Tollefson interviewed Wes at the Dick Beardsley Marathon Running Camp earlier this month.  Wes had a great time at camp, and has shared many things about his experience with his fellow runners in Fergus.

Good Luck Otters in Milaca!

Running Films

Do you need inspiration before your next marathon?  Try watching a movie about running.

There are a surprising number of resources describing running movies on the internet.  Running Movies provides a database of movies focused on running (including a list of running movies available at Netflix.)  Amazon has a short of list of Inspirational Running Movies.  Lets Run has a list of the best running movie of all time.

Brian Sabin, from Runners World, stated that "the best movies about our sport are documentaries."  I agree.  Two of my favorites are Spirit of the Marathon (a documentary about six runners as they prepare for the Chicago Marathon) and Run for Your Life (a documentary about NYC marathon director Fred Lebow).

Most lists of running movies include one of the three feature films about running legend, Steve Prefontaine: Prefontaine (1997) and Without Limits (1998), Fire on the Track (1995).

So grab some popcorn and watch some running!

Good Samaritan

From an article in the Star Tribune on September 21st:

During a cross-country event on September 16th, Josh Ripley, a junior varsity high school cross-country runner from Andover, stopped mid-race to assist an injured runner.  While other runners ran by, Josh stopped to help an injuried, bleeding runner from rival school Anoka.  The runner was "spiked" (stepped on by another runner wearing sharp metal spikes, used on cross-country shoes.)  Josh carried the fellow runner for a half mile to his coach and parents, and then returned to the race.  The injured runner was evaluated at a nearby hospital, and required twenty stitches to close his wounds.  Josh will be honored by the Anoka-Hennepin School Board for his actions on September 26th.

Thanks, Sheri Fylling and Jill Iverson for the link.

Runner Profile: Lynn Wolters

Lynn Wolters has been a runner most of her life. 

Lynn in high school track

She grew up in Frederick, South Dakota (26 miles from Aberdeen).  In high school, she ran track and cross country.  She competed in the 100 and 300 meter hurdles, 1600 and 800 meter relays and placed at State in all events, including cross country.

In college, Lynn ran recreationally, including a few 10K races.  In 1989, she and her husband, Jim, moved to Fergus Falls.  She continued to run, but in the last two years she began to increase her mileage.

Lynn is the Financial Director at Lakeland Mental Health.  She says that running provides an opportunity to think and problem solve.

2011 has been a very good year for Lynn. 

In May, at the Fargo Half Marathon, she finished 4th of 260 women in her age group.  In June, she placed 4th among all females in the Athletic Republic Half Marathon (second in her age group).  In September, she placed 3rd in her age group at the Dick Beardsley Half Marathon in Detroit Lakes.

Lynn says she has really enjoyed running with a running group.  She has been running with the Fergus Falls Area Runners since the early summer. 

One of the advantages of the running has been strengthening her legs for water skiing, which is one of her passions. 

One more passion...bacon...and anything she can get her hands on at the State Fair.  She her photo diary of fair food, below:

Running in the Dark

The days are getting shorter; the nights are getting longer.

It's hard to see the runners in some of the recent group run photos.  We find ourselves running in the dark on most morning group runs.

An article on Active.com, by Jenny Hadfield, describes 3 tips to stay safe while running in the dark.

Be seen.  Jenny recommends light colors and high visibility clothing with 360 degrees of retroreflective properties.  She also recommends a brimmed hat to shield the runners eyes from headlights.

Be smart.  Jenny writes that runners should create a few "dark loop" courses and run them by day so the terrain is familiar.

Be aware.  Jenny recommended running in groups in the dark for a variety of safety reasons. 

The website Night Gear specializes in "Products and apparel for people who work and play at night."  I recently purchased a reflective vest, gloves, and LED band to be worn on the ankle.  It hasn't arrived yet, but you will see me when they arrive.

Six years ago, when I was running regularly with Jim Andrews, we ran on a dark path beginning at the YMCA along Highway 1.  The path was not well lit.  When cars drove by, the headlights would blind us and we couldn't see our footing.  When the sidewalk ended, we ran on the uneven grass/gravel terrain.  When the two of us starting running with Wes Borowski, we began running in town, on sidewalks and roads with good lighting.  Jim and I are slow learners.  Don't be like us.  Be seen.  Be smart.  Be aware.

Dick Beardsley Running Camp

I had the privilege of attending Dick Beardsley Marathon Camp about 2 weeks ago. It lasted about 5 days and was very worthwhile. Topics included: Good Form Running, Footwear Matters, Fueling for Performance, Training for a Marathon, Favorite Races, People, etc. and other inspirational topics. We ran once a day and our last run was at the Dick Beardsley Half Marathon. Coaches included: Joe Henderson (author of over 30 running books), Dick Beardsley, Rich Benyo (editor of Marathon and Beyond), and Mary Coordt (who will be running in the Women's Olympic Marathon Trial in Houston in January). My favorite part of camp were the other campers, who are all very incredible people, and the coaches. To get a flavor of what camp was like, you can log on to Carrie Tollefson's podcast from September 21. You can find it @ CTolleRun.com. You may see an (very brief) appearance by a FFAR runner! I am anxious to share some of the things we did with all of you fellow runners.

Bruce Money to Run Medtronic TC Marathon

Bruce Money, who has competed in half marathons and triathlons in the area for several years, will be running his first full marathon on October 2nd at the Medtronic Twin Cities Marathon.  Good luck Bruce!

Bruce is in the photo above with his son Erik at the Fargo Half Marathon in May 2011.

Spartan 5K: October 1st

The Spartan 5K will be held on October 1, 2011.  Print off the registration form here.

Windy Tuesday Morning Run

Construction around Lake Alice altered our route.  It was a good morning for running.

Team Juice Plus in Pursuit of State Championship

While most area runners spend their weekends in search of the best marathons, half-marathons, 5K’s, and triathlons, a small group of local runners decided to seek out a different kind of challenge this Summer – extreme mountain bike racing.

This underground activity that started as a fun alternative to running has evolved into an experimental race team known as Team Juice Plus.  Comprised of runners and triathletes from the Fergus Falls area, Team Juice Plus was founded by local endurance athlete, Dave Jensen.  Despite being predominantly rookies, the team has achieved tremendous success consistently finishing among the top three teams at each of the races that make up the Minnesota Mountain Bike Series.

This series, that plays host to the best riders across the state, tracks the performance of each individual rider and team.  The highest ranking individuals and teams will be honored at a series awards banquet held in Minneapolis at the end of the season.  With one race to go in the series, Team Juice Plus is in contention for first place, but will need a strong showing at the final race in St. Cloud on Saturday, September 24th. 


Good Luck Team Juice Plus!

Congratulations Dr Jill Iverson!

Today, Fergus Falls Chiropractic opens its doors.  Congratulations Dr Jill Iverson!

Fergus Falls Chiropractic is located at 1304 West Lincoln Avenue.