Sunday, February 27, 2011

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.

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.

Monday, February 21, 2011

My Run



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

Wednesday, February 16, 2011

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: 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. 19th. 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

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

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.