2011 One Mile Road Race Championship

RunMinnesota Writer Patrick O'Regan filed this report from the One Mile Championship race on Thursday, May 12, 2011

The USA 1 Mile Road Championship races were again run this year on Nicollet Mall in downtown Minneapolis. For a fan of running, it was a thrilling evening of entertainment. Wave after wave of runners – friends and family, corporate, team circuit, masters – thundered down the Mall past cheering hordes from starting line to finish. The last races were the highlights – the women’s and men’s USA 1 Mile Road Championships.

With $4,000 going to the men’s and women’s winners and the chance of a $10,000 bonus to the first male breaking 4:00 and the first female breaking 4:32, the championship races, in money, as well as prestige, attracted some of the best milers in the country. David Torrence had won the race the past two years, setting the course record (3:59.3) in 2009. He ran 4:04 last year.

As an added attraction, Ryan Hall, one of the best marathoners in the world, stepped way down to the mile for the first time in five years for this race.

* * * * * *

I attended the pre-race press conference in the Millennium Hotel on the Mall. (I might note that I happened to sit next to Ryan and Sara Hall during the preliminary lunch. Sara Hall is one of the best women milers in the country. Ryan Hall is coming off the fastest marathon ever run by an American – 2:04:58 at Boston. He also holds the American record in the half marathon. He is taller than I would have thought and very thin. He agreed with my assessment that Americans are coming close to winning major marathons. Desiree Devila was 2^nd at Boston by two seconds. As Ryan Hall had said in the paper, “We are knocking at the door.” I asked him if he had changed his training for this race. He said he had – more track work. But, he added, he does a lot of interval training for marathons. “Do you run repeat 200’s in training for a marathon?” I asked. “Yes,” he said, “more volume, though.”)

Virginia Brophy Achman graciously hosted the press conference, ably handling the introductions of the panels of men and women runners. The women’s panel included:

Sara Hall

4:31.50 mile

4:08.99 1500

Amy Mortimer

4:32.90 mile

4:06.55 1500

Gabriele Anderson

4:31.05 mile

4:12.06 1500

Gabriele Anderson, a member of Team USA Minnesota, is a University of Minnesota alumnus and a graduate of Perham High School in Perham, Minnesota, some 60 miles east of Fargo-Moorhead.

The men’s panel included:

David Torrence

3:54.47 mile

3:34.25 1500

Aaron Braun

1:52 800 m

7:50.11 3000 m

Ryan Hall

4:05.50 mile

3:42.70 1500

All the speakers are wonderfully friendly and engaging. These people love to run.

* * * * * *

After the press conference, I interviewed one of the women runners – Lindsey Allen. Lindsey is a 24-year-old graduate of Stanford (Biology degree). She has been a professional runner for three years, having turned pro right after graduation. She runs for Team USA Arizona, under Coach Greg McMillan. Lindsey’s 5000 m time is an outstanding 15:48.97, but her specialty is the 3000 m steeplechase. Her PR of 9:40.83 in that race ranks her as the 10^th fastest American steeplechaser ever.

When did you start running?

I started running in 5th grade, but I only began running seriously when I got to high school.

Did you run the mile in high school?

Yes. I ran 4:48. That’s still my PR. My specialty is the steeplechase. I’ve run 9:40.

(This is by far the best steeplechase PR among the women in the field.)

Did you run the mile at Stanford?

Sometimes, indoors. But the high school PR is still my PR.

Did you make the NCAA finals in the steeplechase?

Yes. I ran in the finals twice. As a senior, I was 4^th in the steeplechase.

Describe a typical day of hard training.

We (Team USA Arizona) show up at the track at 8:30 in the morning. We’ll do a lot of fast tempo runs and repeats. If we do repeat 400’s, we’ll run 8 to 20 of them at 65 to 80 seconds. Once a week we do a long run of 12 to 18 miles.

Do you have a favorite track workout?

I like the repeat 400’s.

How do you see the mile as a race? Is more about speed? Or stamina? Or conserving energy?

The mile is a speed race, not so much stamina. On the road it changes, though, and stamina is more of a factor. Then you can go out hard and hold on.

In the Olympic 1500 finals in Barcelona (’92), the men basically jogged the first two laps…

They were all thinking they had great speed, so they were not going to push the pace.

Yes. How would you handle that kind of race?

If the pace was real slow, I might push the pace… If it was my race (the steeplechase)… I’d go to the front and try to stay there. I wouldn’t be afraid to set a fast tempo… In the US, though – not at Worlds…

What are your running plans?

Well, this summer is the World Championships. The (Olympic) Trials are in 2012.

* * * * * *

David Torrence won the men’s race for the third consecutive time. Finishing in 3:58.4, he picked up the $10,000 bonus for going under 4:00. Craig Miller was second in 4:01.1 and Aaron Braun third in 4:01.9.

In the women’s race, Sara Hall won in 4:31.5, also taking home the $10,000 bonus. Heather Kampf was second in 4:35.9 and Gabriele Anderson third in 4:37.5.

Goals

You must have long-range goals to keep you from being frustrated by short-range failures. ~Charles C. Noble

Year of the 27s: 2011 Ron Daws 25 Km

With another new layout from the wily mind of founder and race director, Jeff Winter — this time not from Shady Oak Road construction, but rather plowed snow covering its sidewalks — the 32^nd version of this unique spring distance tune-up produced history with two 27-year-old athletes leading the way. of the 27s: 2011 Ron Daws 25 Km

With another new layout from the wily mind of founder and race director, Jeff Winter — this time not from Shady Oak Road construction, but rather plowed snow covering its sidewalks — the 32nd version of this unique spring distance tune-up produced history with two 27-year-old athletes leading the way.

For the first time in records and the mental recall of all, Jennifer Houck with her elite feet stepped high for the first female finisher ever to nail a top overall spot in the Ron Daws 25 Km. She commanded second with a 1:32:57, and also placed with the one percent of finishers since 1984 to complete the distance in less than six-minute miles, too. Her abilities on hills came in handy as this new layout, one that Winter may just continue to use, is full of them.

Aaron Beaber snuck to the front — leading some to ask, “Who’s that?” — leading the entire distance with a commanding overall win in 1:30:14. Determination showed in his face as he steadfastly focused on each step, out by himself while pushing to the tape, this year on the Shady Oak Road sidewalk in front of the race’s headquarters, Cross of Glory church. A member of the Collegeville USATF Team, Beaber was joined by teammates Caleb Buecksler, Mike Mack and Steve Christopher in the event.

Beaber has a long history of racing in the region, and is a perennial competitor in fall’s City of Lakes 25 Km, finishing in the top ten three of the last four years, winning his group and capturing two seconds in those years. When not on the roads, Beaber co-authors U of M engineering papers with subjects like A new multiscale computational method that is capable of predicting solute strengthening of alloys without adjustable parameters . . . under NASA grants.

Plenty of rolling flat lands and only the first leg of the legendary “Puke’s Peak” comprised this year’s version, but as Winter said post-event, “It may be the variety of hills and climbs may make this the better test.”

The course follows its traditional Pioneer Rd route from the church start, cutting through the quiet Carleton residential twists to land on Baker and, further, the traditional left onto Rowland. Passing the Old Apostolic Lutheran Church, Rowland cuts off to the right at Bren (formerly part of the course, the last two humps of the towering toss-ups of the Bren climb now deleted). Running over the Crosstown (“That highway wasn’t here when we ran back here in the ‘60s,” Winter said talking about the group including Daws who trained here) and snakes to the circle back with a new twist: a sharp left up the steep residential Cherokee Trail W, right on Old Shady Oak, connecting with aid station No. 1 right at the corner on Rowland.

Backtracking all of those downhills, now up, one does have the fun of two big runs down Rowland, exactly the half-marathon distance at its bottom on the second loop. A bit further, runners zip right on Jorissen, the quietest and most secluded section of the layout, then connects with its traditional route on Dominick. A left leads in one mile to the big split: to the left, start the second loop; to the right, one half-mile to the finish line. Both are covered by aid station No. 2 manned by Heidi Keller Miler, her children crew offering plenty of encouragement especially as Houck zoomed by.

A St. Scholastica grad, Houck gave all a peek of her 2011 Boston form (third American woman, 2010) and plans for the 2012 Houston Olympic Marathon Trials while racing the hills and roads of Hopkins — Minnesota, that is, not Boston. Perhaps it is only fitting she competed this day as a Houston prelude, working to earn one of those top slots out of more than 100 qualified, leading to the Olympics just as Ron Daws did in the qualifying requirement’s first year, 1968.

With her smiling, pleasant demeanor, high stepping with perfect form to this day’s history, she has an opportunity to use her skill and some Dawsion strategy to capture a berth in that tiny three-person field.

Buecksler, 28, racing out of Columbia Heights, captured third overall with his 1:35 double-0 clock, followed by Brian Davenport, 36, at 1:36:12. Nick Engster, 36, finished 1:36:12. First master was tenth overall, Paul Brown, 53 in 1:42 on the dot. Second woman, Iron Man finisher, Thea Fleming, 27, crossed the line at 1:47:01.

A record number of entrants pushed the stated maximum of the field; Winter said, “The roads can only accommodate no more than 200.” Yet the beautiful day pushed some to miss the race much like rain might, but they missed much, much more: A throwback, this event celebrates running without theatrics except for those on the roads, today starring Aaron Beaber and Jennifer Houck.

Courtesy of Snowshoe Magazine. Senior Editor, Phillip Gary Smith also writes for Midwest Events and a different kind of racing: Radioactive DragRacing News. He recently released his second book, HARMONIZING: Keys to Living in the Song of Life, at www.ultrasuperior.com

For the first time in records and the mental recall of all, Jennifer Houck with her elite feet stepped high for the first female finisher ever to nail a top overall spot in the Ron Daws 25 Km. She commanded second with a 1:32:57, and also placed with the one percent of finishers since 1984 to complete the distance in less than six-minute miles, too. Her abilities on hills came in handy as this new layout, one that Winter may just continue to use, is full of them.

Thanksaron Beaber snuck to the front — leading some to ask, “Who’s that?” —leading the entire distance with a commanding overall win in 1:30:14. Determination showed in his face as he steadfastly focused on each step, out by himself while pushing to the tape, this year on the Shady Oak Road sidewalk in front of the race’s headquarters, Cross of Glory church. A member of the Collegeville USATF Team, Beaber was joined by teammates Caleb Buecksler, Mike Mack and Steve Christopher in the event.

Thanks to Phillip Gary Smith for reporting on and running this race! racing in the region, and is a perennial competitor in fall’s City of Lakes 25 Km, finishing in the top ten three of the last four years, winning his group and capturing two seconds in those years. When not on the roads, Beaber co-authors U of M engineering papers with subjects like A new multiscale computational method that is capable of predicting solute strengthening of alloys without adjustable parameters . . . under NASA grants.ling flat lands and only the first leg of the legendary “Puke’s Peak” comprised this year’s version, but as Winter said post-event, “It may be the variety of hills and climbs may make this the better test.”h start, cutting through the quiet Carleton residential twists to land on Baker and, further, the traditional left onto Rowland. Passing the Old Apostolic Lutheran Church, Rowland cuts off to the right at Bren (formerly part of the course, the last two humps of the towering toss-ups of the Bren climb now deleted). Running over the Crosstown (“That highway wasn’t here when we ran back here in the ‘60s,” Winter said talking about the group including Daws who trained here) and snakes to the circle back with a new twist: a sharp left up the steep residential Cherokee Trail W, right on Old Shady Oak, connecting with aid station No. 1 right at the corner on Rowland.all of those downhills, now up, one does have the fun of two big runs down Rowland, exactly the half-marathon distance at its bottom on the second loop. A bit further, runners zip right on Jorissen, the quietest and most secluded section of the layout, then connects with its traditional route on Dominick. A left leads in one mile to the big split: to the left, start the second loop; to the right, one half-mile to the finish line. Both are covered by aid station No. 2 manned by Heidi Keller Miler, her children crew offering plenty of encouragement especially as Houck zoomed by.er 2011 Boston form (third American woman, 2010) and plans for the 2012 Houston Olympic Marathon Trials while racing the hills and roads of Hopkins — Minnesota, that is, not Boston. Perhaps it is only fitting she competed this day as a Houston prelude, working to earn one of those top slots out of more than 100 qualified, leading to the Olympics just as Ron Daws did in the qualifying requirement’s first year, 1968.With her smiling, pleasant demeanor, high stepping with perfect form to this day’s history, she has an opportunity to use her skill and some Dawsion strategy to capture a berth in that tiny three-person field. out of Columbia Heights, captured third overall with his 1:35 double-0 clock, followed by Brian Davenport, 36, at 1:36:12. Nick Engster, 36, finished 1:36:12. First master was tenth overall, Paul Brown, 53 in 1:42 on the dot. Second woman, Iron Man finisher, Thea Fleming, 27, crossed the line at 1:47:01.ushed the stated maximum of the field; Winter said, “The roads can only accommodate no more than 200.” Yet the beautiful day pushed some to miss the race much like rain might, but they missed much, much more: A throwback, this event celebrates running without theatrics except for those on the roads, today starring Aaron Beaber and Jennifer Houck.y of Snowshoe Magazine. Senior Editor, Phillip Gary Smith also writes for Midwest Events and a different kind of racing: Radioactive DragRacing News. He recently released his second book, HARMONIZING: Keys to Living in the Song of Life, at http://www.ultrasuperior.com/ MDRA Thanks Phillip Gary Smith for posting this race story!

"MY RUN" is coming to Theaters for a ONE-NIGHT-ONLY showing tonight!

Hey Friends, Tonight is the big day - “MY RUN” is coming to Movie Theaters Nationwide for a ONE-NIGHT-ONLY showing. See what’s possible when physical endurance and the will of the human spirit unite in this inspiring film! I’ll be there and hope you will be too. Tickets info is available at www.FathomEvents.com/MyRun.

Buy tickets for Fathom's showing of the award winning documentary MY RUN
www.FathomEvents.com
This powerful and uplifting documentary exemplifies a commitment to something greater than yourself and achieving something deemed impossible.

Calling All Humans

Just a reminder that first USATF Circuit Race is coming up (the Human Race, this weekend) and MDRA has a race team (in case you forgot).  What you need to know:

1. There are no dues (other than being a USATF member.  Click here to join.

2. The first race, The Human Race, is this Sunday.  Click here to register.  

3. The 2^nd race is the Get In Gear 10K on Saturday, April 30.

4. The ground rules for team membership are pretty simple.  If you can run one or more of the races that is great.  You cannot get kicked off of the team for non-participation.  

5. Questions?  Want to join the team?  Contact me at michael.d.nawrockiATgmailDOTcom

 I look forward to seeing all of you out at the races soon.

MDRA - Win Running Prizes

Runners and Marathoners… check this out. If you get your tickets this week for the “MY RUN” March 31st One Night Only showing that’s coming to Movie Theaters Nationwide, YOU will be entered to WIN lots of cool RUNNING prizes like a FREE pair of New RunTex RUNNING Shoes, race entries to any Spartan Race, 13.1 Marathon Series and other cool prizes. Go the MY RUN FB wall www.facebook.com/myrunmovie for more info.
MDRA - Win Running Prizes
www.facebook.com
Welcome to a Facebook Page about MY RUN. Join Facebook to start connecting with MY RUN...

MDRA Women's Camp

MDRA Women's Running Camp is starting soon!

Wednesdays 6:00-7:30 pm

3 coaches/3 levels
Open to runners of all levels beginner to advanced


http://communityed.registration.edina.k12.mn.us/ (for more information or to register)

We hope to see you there!

*27 days* until the *MY RUN Premiere Event*!!!

*27 days* until the *MY RUN Premiere Event*!!! Seats are limited, so get
your tickets today and ensure that your group will be able to sit together
on the event night. Groups are encouraged to wear their group/club/team
attire and represent! Tickets are available now at
www.FathomEvents.com/MYRUN

Nike Women's Marathon Preview Party

It's a Girl Thing! A Nike Women's Marathon Preview Party for Women. Come with friends and family to learn more about the Nike Women's Marathon and Half Marathon. Enjoy an evening of relaxation and pampering as you are treated to mini spa services while you graze on light fare. Everyone will receive a goodie bag and if you register for an event you will be eligible for prize drawings including a Tiffany & Co. necklace. The event will take place Saturday April 9, 2011 from 6:30 to 9 p.m. at the reVamp! Salonspa, 2910 Hennepin Ave S., Menneapolis, MN 55408. Join the Leukemia and Lymphoma Society's - Team in Training for this free event. Space is limited. RSVP by March 31, 2011 to Courtney at Courtney.klosner@lls.org

Wanna Race?

The USATF Team Circuit is fast approaching, and MDRA is getting the band back together!!

A few years ago Kirk Walztoni put together the Bad News Bears Racing Team MDRA Racing team.  We did an admirable job of getting participation ribbons and we want to just that again this year.  The mission of the team is for people who of all levels of speed and seriousness to feel welcome to particpate.  If you think about the MDRA marathon training classes, we have marathoners running of all abilities, be it the first time marathoner who just wants to beat the sweeper bus to runners in the 2:40s.  And all are welcome and equally important to our classes.  Okay, fine, so the sub 2:40s runners tend to move on, but you know, Run N Fun and Collegeville are allowed to have some runners too.

But if you are not in the sub 15 minute 5k bracket or a sub 2:30 marathoner, than does MDRA have a race team for you.  Our team!  The team is open to anyone, but we really really would like you to be an MDRA member.  That's pretty much all it takes.

We will have a men's open team, women's open team, men's masters team, and a women's masters team. The men's open team will be headed by Mike Nawrocki (hey that's me!), the open women's team by Lauren Shoup, the men's masters by Paul "The Professor" LaMere, and the women's masters have been running strong for years and will be headed by Kathryn Welo Benhardus.

Click here for a list of the USATF Team Circuit Races.

Requirements to be part of Team MDRA:
1. You need to buy your own USATF Membership.  Begin the process by clicking here.
2. When you sign up for a USATF Team Circuit Race, there will be a box where you indicate which team you are on.  You will indicate you are on Team MDRA.
3. E-mail the head of your team to let him or her know you have signed up will be there.
4. There is no age or speed requirement to be on the team.  You are not obligated to run a specfic number of races, just show up when you can.

Benefits:
1. Friends and peers to run with and to encourage each other.
2. Post-race socializing at some establishment or another.  Your team organizers will put that together.
3. All abilities are welcome.  Anyone who has taken an MDRA training class knows that everyone is welcome and equally part of the group.  We will have some runners who are fast and serious but also make those of us, including me, who not as fast and serious, feel welcome and part of the group.

What else do you need? Contact me at Michael.D.NawrockiATgmailDOTcom with any questions or to let me know you want to be part of the team.

And keep reading this blog to get to more about the team and I'll also introduce Paul, Kathryn, and Lauren.

First race will be the Human Race, but it's never going to be too late to join.  See you at the races.

My Run

MY RUN

03/31/2011

The award-winning and critically acclaimed documentary MY RUN is coming to movie theaters nationwide for an exclusive one night premiere event on Thursday, March 31st at 7:00pm (Local Time). Narrated by Academy Award winner Billy Bob Thornton, MY RUN is the inspirational story of real life superhero Terry Hitchcock, the 57 year old man who ran 75 consecutive marathons in 75 consecutive days. This powerful and uplifting documentary exemplifies a commitment to something greater than yourself and achieving something deemed impossible. Following the feature, audiences will take a deeper look into the story through Q&A and interviews with the star Terry Hitchcock and his son, support team member Chris Hitchcock. A portion of proceeds from the MY RUN Premiere event will benefit the Livestrong Foundation. Tickets are on sale now! Purchase tickets at www.FathomEvents.com/MyRun

MDRA Spring Marathon and Half Marathon Training Program Kicks Off This Weekend

Whether you’re new to running or an experienced old louse, feel free to join the MDRA SMTP if you’re training for a half or full marathon this Spring, of if you’re just looking for an excuse to get out of the house. While we’re targeting Grandma’s weekend in June, the course is great for everyone, especially if you detest the loneliness of long distance running. Three coaches compliment many more team leaders to help you reach your goals! For more information, check out the following link: http://www.runmdra.org/index.php/programs/9-mdra-spring-marathon-training-program You can register online and everything.

While you may have missed the informational meeting held last night you can still sign up and join us for the first run this Saturday, Feb. 19^th. Registration begins at 8:00am and the run starts promptly at 8:30. We’ll be meeting at the gymnasium end of the Edina Community Center. Come run with us!

For questions on the class please contact Heidi at 952 927-0983 or email heidi@runmdra.org

Upcoming Free Clinics at Bloomington REI

2/23/11 Snowshoeing Basics
6:30-7:30 PM

3/2/11 Your First Tri: Triathalon Basics (Women Specific)
7:00-8:00 PM

Check for more information at www.rei.com

Four Keys to Cross-Training for Runners

Must Know tips to keep you in your best running shape

By Ed Eyestone (Runners World 11/9/2006)

1. Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed. Good options include elliptical trainers, cross-country ski machines, stationary bikes and water running.

2. When cross-training, keep your heart rate at or above 70 percent of your maximum heart rate (220-minus your age) most of the time. In other words, you should be working hard and sweating a lot.

3. Check your morning heart rate regularly. An elevated morning heart rate is a sign over over training, which can occur if you add too much cross-training too soon.

4. Combine cross-training with running to maximize running fitness with actual lower mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.