Friday, February 27, 2009

wipeout - with graphs!

No, not the good kind of wipeout.

I started a lunch run last Thursday (around Cedar Lake) before the snow storm started. In the last mile and change, I fell three times in rapid succession on the snow covered ice. It was really easy to see the ice on the way out - not so much on the way back. The first fall was the worst, the others not as bad.

Unbeknownst to me at the time, my fancy Garmin 305 GPS doodad (yes, that's the technical term for it) captured all sorts of spiffy data while I was making sure gravity still worked. Here are a couple of screen shots from the last portion of my run. See if you can tell when I hit the ground.


Elevation. Seriously, elevation:

Hooray for technology.

Sunday, February 22, 2009

Dueling Runners

I have never been, but I hear tell of a bar in the Warehouse District where pianists duel each other. Colin has invited me join in and help out with the blog, not that he needs any help. Sometimes expanding and building doesn't always make things better, but I am really excited to get the chance to share this blog with Colin. Consider this a virtual Shout House

My name is Mike Nawrocki and I am a new board member and if anything strikes my fancy, running related, you'll find me posting here.

So with that being said, I should probably have something more to say than "I've never been to the Shout House." You know, something running related.

Ummm, let's see.... thinking, thinking. Oh yeah, I went running this morning in running gloves that were still a little wet from last night. So my running gloves were actually wet rags and my hands were super cold. Thankfully I was running with my MDRA Racing Team teammate, Nathan and we ran to his house so he could lend some of his warmer (and more importanly drier) gloves. Those gloves saved the run and possibly my fingertips.

So a big thanks to Nathan. I was really careful throughout the run not to wipe my nose on the gloves, using my sleeve instead. When we were done I told Nathan I think I would wash the gloves for him, but I had done a pretty good job of not contaminating the glvoes. But then I pointed to one spot, and said, "Well except for there."

To which he replied, "Who knows? It's been awhile since I washed those gloves."

Ugh. Gross. Like really gross.

Winter running cannot end soon enough.

Friday, February 20, 2009

we get press releases

Here's some new from the Minneapolis Park Board. Dig it.

Minneapolis residents will get a chance to share their ideas on biking, skating, walking and running in Minneapolis parks at a series of meetings in February. The Minneapolis Park and Recreation Board (MPRB) will host public meetings on the Bike, Walk and Roll Plan, one of the first activity plans to be initiated to develop a new Capital Improvement Program (CIP) for the MPRB. Meetings will be held at 6:30 p.m. on:

* Monday, Feb. 23, Lynnhurst Park, 1345 Minnehaha Pkwy. W.
* Thursday, Feb. 26, Wirth Chalet (Fireplace Room), 1339 Theodore Wirth Pkwy.

The Bike, Walk and Roll Activity Plan will set the programming and infrastructure guidelines for biking, in-line skating, walking, mountain biking, hiking, running and BMX riding in Minneapolis parks.

The 2007-2010 MPRB Comprehensive Plan approved in 2007 calls for the development of activity plans that outline the delivery goals, benefits, facilities, operations and maintenance required to provide each major recreation activity (or group of similar activities) in the park system. The plans will be used to guide capital improvement and facility maintenance programs.

For language accommodations call 612-230-6472 at least 48 hours in advance. For more information about the meetings or the call 612-230-6400 or visit - Capital Improvements.

Jennifer B. Ringold
Citywide Planner
(612) 230-6464

Wednesday, February 18, 2009

MDRA in the news

MDRA office manger Heidi has a nice writeup on the Gear West website. She is interviewed by Curt Wood about the role MDRA plays in the running community.

Read it. Off you go!

Tuesday, February 17, 2009

Would it kill you to call your Grandma once in a while?

Hot off the press (or internet...whatever) is a press release from Grandma's Marathon. Marathon registration is now open & Bjorklund Half registration opens tomorrow.
Garry Bjorklund Half Marathon Registration Opening Soon

(Duluth, Minn.) Registration for June’s Garry Bjorklund Half Marathon begins Wednesday, Feb. 18. The race entry process is conducted through a lottery in which 4,500 participants will be randomly selected.

Beginning Feb. 18 at 12:01 a.m. (CST), and continuing through 8 a.m. March 2, registration will be available at for all half-marathon hopefuls. Lottery participants can submit their registration any time during the 12-day online registration period. Participants will be randomly selected and their acceptance into the race will be confirmed via e-mail no later than March 5. Those runners not selected will receive an e-mail notifying them that their entry was not among those chosen.

The entry fee for the 2009 race is $75, plus a processing charge. Only those 4,500 runners selected through the lottery will have their credit cards charged.

The 19th annual Garry Bjorklund Half Marathon is Saturday, June 20, at 6:30 a.m., and is run on the second half of the Grandma’s Marathon course.

Grandma’s Marathon Update

Grandma’s Marathon has been selected as a 2009 USATF Minnesota Championship race. USATF Minnesota members receive a discount on their marathon entry fee and are eligible for awards. Being designated as a USATF Minnesota Championship event also automatically places Grandma’s Marathon in the nine-race USATF Minnesota Team Circuit competition.

The field for the 33rd annual running is more than two-thirds full as 6,400 marathoners have signed up for the June 20 race. The registration period began on Jan. 15 and will remain open until the field reaches 9,500.

For more information on any of Grandma's Marathon’s races or events, visit or call (218) 727-0947.

2009 Grandma’s Marathon Online Registration Schedule

* Grandma's Marathon (Limited to first 9,500 entrants)

* Garry Bjorklund Half Marathon (4,500 entrants selected via lottery)
Lottery registration open Feb. 18 through 8 a.m. March 2

* William A. Irvin 5K (Limited to first 1,500 entrants)
Registration opens Wednesday, March 18

Thursday, February 12, 2009

Marathon training class starts soon!

Believe it or not the MDRA Spring marathon class is starting next Tuesday! (orientation only) first run is Saturday, Feb 21 from the ECC at 8:30.
More info on our website and online registration at:

New wrinkle this year is the addition of Fargo training along with Grandma's.

Next Tuesday orientation info:
There will be a registration/informational session from 7:00-8:00 p.m. Tuesday, February 17, 2009 in room 350 at the Edina Community Center.

Monday, February 9, 2009

TCM Scholarshpis

The Twin Cities Marathon is giving out a couple of college scholarships this year. Will these be the most beautiful urban scholarships in the country? All signs point to 'yes'. Press release below.

Twin Cities Marathon, Inc. partners with RBC foundation-USA to offer $5,000 college scholarships

Annual scholarship to be awarded to one female and one male Minnesota high school student athlete

(Minneapolis, MN) –RBC Foundation-USA has joined Twin Cities Marathon, Inc. to offer two $5,000 college scholarships to area high school seniors with a passion for running, a dedication to academics and a commitment to their community.

The scholarships are available for one male and one female college-bound high school senior living in the eleven county metro-area. The application process is open through March 1 and applications are online at Recipients will be selected on academic achievements, community service, running accomplishments (in either cross-country or track) as well as a personal essay. The funds can be used to attend a public or private institution.

"This year, RBC Foundation, USA has partnered with Twin Cities Marathon, Inc. in an effort to help promote kids helping kids in the community," said RBC – USA Foundation President Martha Baumbach. "Local elementary schools kids are busy running throughout the school year, with an overall goal to run 5,000 miles. RBC Foundation will match a dollar per mile, with $2,500 dedicated to the scholarship program, and $2,500 to the school that runs and logs the most miles throughout the school year."

This year’s scholarship recipients will be notified in May. McKenzie Melander from Eastview High School, in Apple Valley, and Pieter Gagnon from Washburn High School, in Minneapolis, were the 2008 winners. Melander, who attends University of Iowa, and Gagnon, who attends University of Minnesota, Twin Cities, were selected from more than 100 top track and cross-country runners who also excelled academically and within their communities.

"We are very fortunate to have the chance to partner with organizations who share our passion for promoting healthy lifestyles for young people in Minnesota," said Twin Cities Marathon, Inc. executive director Virginia Brophy Achman. "We hope that this scholarship offers student athletes further opportunities to continue to pursue their passion for the sport of running throughout their collegiate years."

For more information, and an application, visit

Thursday, February 5, 2009

things and stuff

Good news from Duluth:
"Participants in Grandma’s Marathon’s races this June will once again be allowed to use headphones, race officials have announced.

USA Track & Field (USATF) recently amended rule 144.3(f) effectively lifting its previously imposed ban on headphones and other music devices. USATF is the governing body for long distance running events in the United States."

Start working on those marathon playlists, people.

In other marathon-ish news, B.J. Van Beusekom from Brooklyn Center celebrated his 30th birthday by running on a treadmill for 24 straight hours, covering 80 miles. I celebrated my 30th birthday by going to Buster's on 28th Ave for a bison burger and 3 pints of Surly Furious.

B.J. wins.

And in totally crazy news, there were 8 running finishers in the Arrowhead Ultra Marathon this year. 135 miles. In Northern Minnesota. On foot.