MDRA Beginning Runners Graduates

We held the final session of our MDRA Beginning Women's Running Class in Maple Grove on Wednesday. Not only did the women make phenomenal progress but they had fun while doing it! That's what it is about for me, having fun.

We completed the course with a timed mile first and a pot luck afterward. Nobby brought sushi and it was fabulous.

For the first timed mile, we had 25 people complete it, average time for these 25 people was 702.7 seconds (=10 min. 12.7 sec.); the fastest being 9:29 and the slowest being 14:30 (3 people sub-10 minutes).

For those who completed the course, we had a record of "100% improvement". We had average 10.9% improvement; the least improvement being 4.6% improvement (from 11:09 to 10:38); most improvement being 18.2% (from 12:48 to 10:28). Average improvement being 72.6 seconds!! (over a minute+!!!) We had 3 people sub-9 minutes with the fastest being 8:11, the slowest being 11:14 which would have placed her the 12th fastest person in the first timed-mile 8 weeks earlier.

Isn't that incredible? All finished the final mile test with smiles on their faces!

Last Saturday many of the women completed the Maple Grove 5K with 1 gal even running the Maple Grove half marathon! Amazing.

I've certainly enjoyed the past three years that I have been coaching with MDRA. I am looking forward to a 4th year. I may be coaching the 5K/10K class which will begin in August. We'll see!

MDRA Run Classes!

This spring I will be coaching MDRA beginning women’s running classes in Maple Grove instead of Edina. I loved to coach the Edina classes, but alas, the commute just became too much of a hassle. Our class began at 6 PM and I would have to leave home by 415 to arrive on time. Two hours is too much for a 54 mile drive.

I am so glad to be able to coach the Maple Grove class. Maple Grove is only 30 minutes from home so the commute is a non-issue. I was introduced to the coaches over coffee last month and can’t wait to begin!

If you are interested please go to MDRA and register. We are meeting in the Maple Grove Senior High School, Room 255 April 7-May 26 from 6-8 PM.

We will have a blast!!

Coaching Updates

When I began to schedule my snowshoe classes for this winter I remember wondering if there would be any snow in February as the early winter months were pretty lean on snow.

The snow base is perfect right now. We just received another 8” of beautiful fluffy snow yesterday so the trails will be perfect.

Fortunately snowshoe classes begin this Sunday at Lake Maria State Park and will run from 1-3 PM for four weeks. I have 8 signed up and can take two more. If you are interested let me know.

I will again be coaching with MDRA this spring but instead of coaching in Edina I will be coaching in Maple Grove. I will really miss my Edina group but the commute from Big Lake to Edina became unbearable! The commute was taking me at the least 90 minutes, sometimes longer. Blech. I feel very fortunate that I am able to coach in Maple Grove, a mere 30 miles away from home.

Last week I met with the Maple Grove coaches and Heidi Miler (yeah, MILER) of MDRA to hammer out the schedule of events. I’m so excited! It will be lots of fun and is such a great opportunity to give back to the sport. Beginning runners are such a fun group to coach. If you are interested in joining our group or the Edina group see the MDRA website for further information at runmdra.org

Oh, and Heidi is a professional in the sport of triathlon and ran the Frigid 5 in about half of my time. Sweet! I didn’t try to catch her..or Kelly Keeler for that matter. But hey, coming in after these two girls as fourth age group is pretty good company to keep.

As long as I am on the subject of coaching I must congratulate my online clients who were running Rocky Raccoon last week: Mike ran a PR at the 100 mile distance! He shaved HOURS off of his prior RR time. Woohoo and Melissa and John, both of which finished their FIRST 50’s in perfect form. Way to go! You know how excited I am for each of you. Rest up, recover and then we are off to tackle the next one!

Teamwork.

Last week I wrapped up my latest beginning running class. For the 'graduation' we ran the Princeton 5K as the girls first race. It was fabulous! I wasn't sure that I would be able to run it well having run 60 miles at FANS last Saturday. I really wanted to share in the girls first race so decided to run it no matter how my legs felt.

Carol and Heidi from my very first group joined us; Carol has run half a dozen races now and Heidi has even run a half marathon! Awesome.

Mary told us last Tuesday, on our final class, that she didn't feel ready for the 5K. We were all pretty bummed at that, I knew she was ready but wasn't going to force the issue. I told her that I would be leaving home at 700 and that she should call me should she change her mind and I would pick her up on the way.

Saturday morning at 630 the phone rang. Mary had changed her mind and was in! Of course, her hubby telling her that if she didn't run the race she could sand a wood project with him, helped to make her decision!

I picked up Mary, she said "...this is crazy, I can't believe I'm running a race.." "Welcome to the Dark Side" I told her!

The girls were very happy to see Mary. It helps to have a few people in your camp that are in the same state of progress as yourself. Most were running first race ever. Two spouses entered to run and support their wives! Fabulous. This was Kevin's first race since Superior 50K '08. Kevin has had some medical (heart, appedectomy) set backs and is now back at it, building his base.

The morning was beautiful. Bright, warm and sunny. Woohoo. We met up with one another, picked up our packets, I decided to register, and we waited for the start. GO! The course was an out and back, along the golf course, onto a gravel road. It was a great first race for the girls. Only one hill, water at the turn around, spectators cheering. Loads o' fun.

I came into the finish at 24:20 - 2nd girl - and ran to the car to collect my camera. I was able to take pictures of the finishes and cheer loudly! What a great experience.

Mary and Michelle had teamed up and encouraged one another. Michelle doesn't care for the heat, she was really becoming warm. They ran a strong finish, sprinting to the end. Amazing!

It was so rewarding to be part of this first race for these girls. I love it. Showing them that they CAN do it! They all did it. Heidi ran a 30:12 and was aiming for a 30! Good going Heidi.

After the race I came home to make breakfast for the boys, changed and headed to Hastings..aka the other side of the world.

John Storkamp, RD for the Afton Races, was having a Heavy Medal party. 20 of us volunteered to create the finishing awards for his race. It was a great time. It feels good to help out in any small way. Check out the ATR Blog for the pictures of the awards. The art work he did for this year's Tshirt is incredible. The shirt isn't only for running; you can wear art work anywhere.

Back home to attend grad parties with the family.

A great day. A full day. A rewarding day.

Inspired.

This past Wednesday it was 97F with 40 mile per hour winds! It was crazy. A number of the county roads in Sherburne County were closed due to the low visibility. Dust, dirt and debris was blowing off of farm fields leaving a coating of dirt and dust in its wake. Our house is surrounded by trees. I had my windows open and came home to a layer of green pollen upon everything!

I had my women's group in Edina to coach Wednesday night. Our head coach had sent out an email to all participants that they should carry water and take it easy for our run.

We have three different levels in this group: newbees, wannabees and gottabees. The wannabees, whom I coach, were to run 45 minutes without stopping. We decided to take a new route, tiring of the laps around the usual lake. We decided to run out to Lake Cornelius; about a mile to Highway 100, via shaded neighborhoods, over the highway and then to Lake Cornelius. I was a great route. The park around Lake Cornelius was full of families picnicking, many people biking and running, a game of baseball..many Minnesotans out enjoying spring. Thank goodness!

I ran along with my group, enjoying the hot sun and nice stiff breeze. I love to run in the heat, but not many of my group felt the same way. Every once in a while I'd duck under a sprinkler that was watering a thirsty lawn. As I came up to Highway 100 I looked back and checked on the final runners of my group. They were doing well, running along, enjoying the evening run. I stepped in with the final runner, making sure she was OK. She was, she was just not sure that she would be finished in 45 minutes, in time for our speaker. I told her it didn't matter how long it took us to go around the lake and get back to the school. Just enjoy the run, enjoy your surroundings, enjoy the beautiful lilacs in bloom, the tulips, the rhododendrons, the birds singing. Take pride in the fact that you will be running 45-60 minutes tonight without stopping. Your longest run ever! When I looked into her eyes I could see doubt. Take your mind off your watch, off being last, off of any negatives. Just think positively. Enjoy yourself. She ran along the lake, taking in beautiful nature. I told her some people don't like to talk while they are running; I was OK with that. If she felt like talking just let me know. We ran in silence.

45 minutes in and we had about 15 minutes to the end of the run. We meandered through the neighborhoods of Edina, making our way to the school. She said she could probably walk faster than her run. I told her that her run was just fine. She can run for an hour at 97F without stopping, she can run in any form of heat now! We reached our destination. I patted her on the back and told her to give herself a pat on the back. You did it! You ran an hour! When she looked into my eyes, I saw it there, I saw her pride-in herself! This inspires me.

Women's Boot Camp

MDRA (Minnesota Distance Running Association). Last year I co-coached the Beginning Woman’s Run Group for the first time and absolutely loved it. I felt honored when Kathy called me this winter to ask me if I’d be interested in co-coaching a Woman’s Boot camp this spring.

We begin our class in Edina tomorrow night; 6-730. It is a boot camp for women-we’ll have a group for newbees: never run a step; wannabees: run occasionally, but have never gotten past a slow jog and gottabees: have run and raced but want to improve speed. We’ll meet for 8 weeks. Each session consists of a 30-45 minute workout and a speaker giving a brief talk. We are even taking a field trip to TC Running Co. I'll be bringing some cash along for that trip.

If you are interested you may show up at the Edina Community Center at 6 PM tomorrow. You can register on the spot! We have 29 registered so far and would love to have you :)

I can't wait!

Winter Carnival 1/2 Shortened

Up until Friday night I still wasn't sure if I was going to run the Winter Carnival 1/2 Marathon. I wasn't sure if I wanted to drive for two hours in total to run 13 miles. I knew that I probably would though.

Friday night I received an email that because of the wind chill and cold temperature the 1/2 Marathon would be shortened to a 10K. The officials made my decision for me: no thanks.

Instead Topaz and I went for a lovely crisp 20 mile snowshoe run. I must say, I am certainly looking forward to the day when I no longer need to strap on the snowshoes. It will be heaven to run the trail with only shoes. Something to look forward to!

I was again offered to help coach the MDRA women's group this spring. I accepted, with honor. We're going to offer a women's boot camp this year, running 8 weeks. The draft of the schedule looks great; Diana Pierce will speak at one session, maybe even offering us some Saturday KARE 11 airtime, we'll take a 'field trip' to TC Running along with other speakers and highlights. I can't wait.

January is just about wrapped up, spring will be here before I know it!

Wonder Women!

Kimm

Celebrate!

Laurie and Jen at the Finish

Anoka Gray Ghost 5K

Yesterday 4 of my runners and myself ran the Anoka Gray Ghost 5K. It would be Jen and Laurie's first race! They were both very nervous about running a 5K so at our Monday class we switched up the schedule and bumped up to a 10 minute run/2 minute walk x 3. They finished the workout beautifully, giving each of them a bit more confidence.

Carol and Kimm were running the race as well; Carol was in my first class this summer and is still running strong, losing weight and becoming faster. Kimm was in my first class and is now my Beginners II class, completing tough workouts and knocking off time as she races.

I told the girls I would pick them up and drive us all to the race. Kimm was going to go with her hubby. Carol, Jen, Laurie and I were a bundle of energy, talking about the race, the fears, the expectations. It was so much fun! I thrive on this stuff.

It was a beautiful, sunny, breezy day; about 50 degrees. We left in plenty of time to find a place to park and pick up our numbers.

The race is the beginning of the Anoka Halloween Parade. My gosh, the people really come out for this one. I looked at the results last year and there were 1400 that ran the race! There were that many (or more) watching the parade. It was crazy. Many of the registrants dressed in Halloween garb. It was quite interesting to people watch as we waited for the start of the race.

We all walked to the back of the crowd to begin. We were with some big orange dice, some people that had actual pumpkins carved for their heads (smashing pumpkins) and other unique costumes.

We heard the blare of a horn and we were off! Off and walking..it was very congested and we were way in the back. Eventually we came out into the open and could run. There were many many spectators cheering us on, it was quite an affair. I was running down the Main Street of Anoka, then turning into the surrounding neighborhoods.

I ran this race as my second race ever, 8 years ago, or so. It has certainly grown since then. I was shocked to look at my watch at mile 1 and see 737; mile 2 at 1530. A bit after 2 miles we turned back the way we had started and were able to see the other runners. I saw Kimm, Jen and Laurie and Carol. It was great to see them all on their way!

I came in at 2414; stood in the chute to give my tag and turned back to get pictures of the girls coming in. Pretty soon Kimm came along, looking strong and happy, then Laurie and Jen, running the whole race together! I looked for Carol and missed her finish, darnet!

We collected our long sleeved Halloween finisher shirts, had apples and water and walked back to the car.

What a great day! Jen and Laurie were both talking about the next race and Carol wants to take 36 seconds off during her next one; all good indications that they will keep on running!

I just love this. To be able to show others that they CAN run, that it can be a life changing experience, that running can be fun and something they can do alone or with others. This is what I love to do. For Jen and Laurie, their doubts floated away, they finished their race when they really weren't sure that they would be able to. I'm so glad that I had a part to play in their first race.

We were a car full of smiles and laughs driving back to Big Lake.

Way to go, girls!

Girl Power

3:00 PM. Turn off my computer. Clean up my desk. Change out of work clothes into running clothes. Gloves for the first time.

Pouring rain. Wind. Cold. 38F. Co-worker "I don't think they'll show up for a run today, do you? It's cold out. They aren't rain runners. They are fair weather runners" I think to myself "well, I think they'd at least let me know if they weren't going to show up today"

3:15. Driving cold rain. Wind. Cold. Here they come! Laura and Kimm. Are we running? Yes! Brrr. There's Heidi! Hills today. We'll run 2.5 miles to the big hill, 10 hill repeats and return to the school. It'll be OK. Heidi "OK, but I brought my gym bag. If I ditch you guys, I'm going to the gym" "OK".

Run run run. Warm up, run run run. Talk about past races. Kimm and Heidi have run 3 of them now, Laura 2. The first one was the Granite City 5K in St Cloud this August. They weren't runners before . They are now! They can run 5 miles without stopping.

Up the hill..little steps, pump your arms, relax your shoulders, turn around and go down, down to the sign. Back on up. 10 times.

Feel it in the butt, in the hamstrings, getting tired.

Half way there! Brrrr..driving cold wind and rain.

We continue .. and laugh .. and finish 10 repeats! Run back to the school. Walk to the parking lot to cool down..stretch.

They did it! 6+ miles, hills, 85 minutes. They wouldn't have completed the workout alone..in the rain....but when there is group waiting, a date set, you can bet they will be there!

Girl Power. Cheers to Heidi, Kimm and Laura. They make me proud :)

Ready for the Granite City 5K

3-2-1 Women 40-49 (Me in Pink!) 3-2-1 Men 40-49

Some of the Women of my AM Beginning Woman's Run Group

First Coaching Stint

Tonight was my first stint at coaching. As I previously posted, I am coaching a Woman's Beginner Running Group. This group meets at the Edina Community Center, is part of the Edina Community Education Program. Once a woman enters the group, she is part of the Minnesota Distance Running Association group, which puts on the program. It's a great tool to encourage new membership into MDRA. There were 38 women in the group tonight; 28 signed up as new members. That's amazing!

I was nervous, but excited. When I first began to run I had always wished I would join group such as this. I always felt I was too fat, too slow, too embarrassed, to uncoordinated..oh, and I couldn't run and didn't think I could be a runner. I was too afraid to step out of my comfort zone and ask for help.

Many of the women in this group felt just as I did a few years back. Over half of the women had NEVER run. I love it! Brand new exited and scared women ready to embark on something that could really change their lives..for the better. Many of the women could not believe that I was, in fact, them; that they were in fact, me. I told them they had one up on me, they stepped out of their comfort zone to run with a group of women, I was afraid to do that.

We began with me leading a warm-up and stretching session. Then we broke the group into three groups. One group (that had 1 woman) was an 'all run' group. She ran with another coach the whole workout. The second group was the 'never have run' group. They ran with another coach, walking 8 minutes and running 2 minutes 3x. I took the 'in between' group. These woman had run a bit in the past but not much. We walked 6 minutes and ran 4 minutes x3. We ended ended the session with another stretch and called it a night.

I loved it.

From here on out, for the next weeks, we have a speaker coming each week. We'll have a warm up, a workout, stretching and then the speaker. We'll discuss clothing to wear, shoes, races, injury, nutrition, etc.

I love it.

As for McNaughton, I'm set. Looks like a cool rainy weekend, which is fine. McNaughton is usually pretty wet and muddy. No biggie. It'll be a blast. Looks like a snow storm will be hitting here tomorrow. We could get a foot of snow. Hopefully as I head south, I'll be hitting rain and not snow! I'll drive back home on Sunday, following my finish. Hopefully before noon :)

Over and out...