Wednesday, December 30, 2009

Contest Details!

Do you know of a really fun, entertaining and useful exercise related blog or website? If so, you could be the Lucky Winner of $15 in Gift Cards to the Bears Den! All you need to do is submit a link to the site or sites you wish to nominate to before noon on Jan. 10th. I'll post links to all the submissions on this blog the afternoon of Jan 10th, and set up a poll for you to vote for your favorite!

A few contest notes:

  • The submitted blog or website does not have to be running centric, but must be exercise/fitness related.
  • The site can be local.. or from a land far far away.
  • You may submit multiple entries.
  • In the event multiple people submit the same blog or website, the first one received is considered in the running. Subsequent submitters will be notified they were too late.
  • The criteria as to what wins is really up to you. Do you like it because it's fun/entertaining? Because it's a usesful resource? Do you find it highly motivating? Do you just like the name of the blog? Whatever your logic, YOU, the voter will decide what's important to you and vote accordingly.
  • Judging will be conducted via poll by visitors to
  • The poll will accept 1 vote per IP address.
  • Judging will end at noon on Jan 17th and results will be posted shortly thereafter.
  • In the event of a tie, the tied sites will be re posted for a 3 day poll. If still tied, rock, paper, scissors may be the answer.
  • You must be an Official Team RED member to submit an entry (but that is not required to place your vote). Not a member? Why not?! Membership is just $15 and with your membership you receive a moisture wicking short sleeve t-shirt (pictured below). Zip me a note with your intent to join and and I'll include your submission in the contest.

One final note: I just made up these contest rules on the fly. I reserve the right to add/change rules as I see fit.

Have fun!
What a great night at the RCTC track Tuesday. The field house was essentially empty, just our merry band of 9 runners, and a handful of other people walking... and a bit later we were joined by another very speedy band of runners. Our group consisted of Team RED members, Tom W, Casey, Renee K and myself. Other local runners (but not yet Team RED members) joining us included Marilee, Trevor, Renee S, Andy & Dave. They are a fun group!

People arrived in slightly staggered times, but essentially, we started with about 1.5 miles warmup at an easy pace. Then we decided on the ladder workout, which means, you run the following distances at a sustained fast pace, with 200M recovery in between each one. 400/800/1200/1600/1200/800/400... follow that with a cool down and a bottle of Red Stripe on Marilee.. all is good!

<< This was the reward! Thanks Marilee!

Reminder I: Thursdays Team RED is a joint venture with the Off Season Strider's. We'll meet at Beetles on 2nd St SW in Rochester as 4pm for 2-5 miles, followed by social time in the comfy confines of Beetles.

Reminder II: The annual RTC Polar Bear 5K Run will be held January 2nd and hosted by Renee Saxman. There will be lots of hot food and of treats available starting at 11:00 AM--you don't even have to run to participate! Family members and friends are invited to join in on the fun. You do not need to be a member of the Rochester Track Club to attend. Come out and enjoy! Renee doesn't want any leftovers!

A blast from the past 'cause I can't help but think of Prince's 1999 every time New Year's comes along! Enjoy and have a safe and Happy New Year!

Monday, December 28, 2009

A couple of things going on this week. Track workout is Tuesday at 5:30pm at the RCTC Field House (indoor track). Some members are arriving about 5:15 for some additional warmup time.

Given this Thursday falls on New Years Eve, I thought it would be nice to start a bit earlier (day light hours in fact!). With that said, Team RED is invited to join the Off Season Striders at Beetles on 2nd Street SW at 4pm. Distances will range between 2-5 miles. Then we head inside for a social. Should be fun!

With the New Year approaching, this little clip might add motivation for getting in shape... enjoy!

Wednesday, December 23, 2009


No Team RED this Thursday 12/24... Have a great Christmas and Holiday Season! Be sure to check out the upcoming opporutnities as well.

  • Saturday 12/26 at 7:30 am -- Off Season Strider's at Dunn Bros. North. Typically 7-10 miles.
  • Thursday 12/31 TBD - Team RED may run early. Update will follow in the coming days. The Off Season Strider's are considering a Happy Hour Run on New Years Eve as well.
  • Friday 1/1 at 11 am - Resolution Run /Walk at the Running Room. This is a 5K and registration is open at
  • Saturday 1/2 at 11 am -- Polar Bear 5K - Running not required, friends and family are invited as well! This is a free event sponsored by the Rochester Track Club. Hot food and treats will be available at Renee Saxmans home, 2026 Kal Lane SW

Below is a link to an inspiring story... it's an oldie, but a goodie!

Sunday, December 20, 2009

Team RED heading to the track.. again!

Several Team R.E.D. members and Off Season Strider's are planning to hit the RCTC Field House for an indoor track workout again this week. Tuesday at 5:30 is the start! If available, consider joining... it's a lot of fun to do speed work with others, not so much alone (my opinion of course). This is something we hope to continue throughout the winter... and as weather turns this spring/summer... we can hit some outdoor tracks!

Off Season Strider's was rockin' and rollin' yesterday! There must have been about 20 runners sharing laughs and coffee afterwards! Several runners sported festive gear.

One brief story I can share. As we were winding down our morning, a woman (maybe in her 70's) approached me. She seemed to really like my antlers with bells. She wished me a Merry Christmas, then proceeded to slap my head 3 times... hard! Oh my... I was in shock! My car pool buddies and I laughed about that 'assault" almost all the way home.

Friday, December 18, 2009

Off Season Striders

Off Season Strider's roll out for approx. 9 miles from Panera Bread South at 7:30am Saturday morning. They're a great group and they finish each run with a social coffee.. it's a lot of fun, I'm joining! They'll be heading past the Salvation Army's Red Kettle, so bring a donation if you're so inclined, what a great idea!

I came across this interesting quote, spotted on a sign a spectator was holding at a marathon. Wonder if Melby heeded the warning.

"Mortuary ahead....look alive!"

What Fun!

Thanks to all who were able to take part in tonight's goofy event... you are all awesome! We somehow found a way to get some miles out of this, and yet enjoy a treat or two!

Welcome to Abby, Karl-Peter and Rachel.. all officially became Team RED members this evening! Membership has it's privileges, we just haven't defined those yet.

Happy Birthday to Annette! She took part in our 3-legged run, only to find out that when we got to her house (2nd Leg)... there was a group of friends waiting to surprise her! We let her off the running hook, and she was able to stay and have dinner with her friends.. Fun!

We'll certainly have to cue up one of these runs again in the future.

Thursday, December 17, 2009

We're On!

Wow.. the weather outside is fantastic! Should make for a great progressive run tonight from O'Leary's to Melby's to Chmielewski's and back to O'Leary's.

Come join us! We'll kick off the road trip at 6pm from 805 1st Ave NW in Byron. Easy peasy.. let's have some fun!


On another note, if you haven't seen Spirit of the Marathon, it's now available on Check it out. Thanks Tom Woo for sending the link! It's so awesome to see.. no matter how fast, how slow, how elite, how new to running, this race will impact you.

Tuesday, December 15, 2009

News & Notes

We had a solid crew of people getting after it at the RCTC indoor track tonight. The workout was ladder style... meaning we started at 400M of hard effort.. followed by a recovery run.. then the hard effort was increased to 800M.. then 1200M.. then 1600M... and back down, 1200/800/400. Wrap the evening up with an easy paced cool down run.

Joining the fun was Randy, Roger, Casey, Marilee, Trevor, Mason and myself. Trevor was late, but he was dedicated to making up the workout.. and he made sure he put down the full quantity of fast laps. There was also another group of area runners who hit the track for 400M repeats while we were there. It's quite motivating to see people flying around the track.

I took a camera along, and of course, forgot to take pictures until things were complete and only a few of us remained. None the less, here's Trevor, Casey & Marilee post ladder work.

Caroling on the Run takes place Wednesday in Rochester. This is such a fun looking event! They start at 6pm from the Running Room.. and finish back at the Running Room for some treats! The total miles are about 6 miles.. if you can't commit to the full route, it's tightly scheduled, feel free to join any portion that works for you! It's scheduled as follows:
6:00 Running Room to Charter House
6:15 Charter House
6:30 Charter House to Samaritan Bethany on 8th St
6:45 Samaritan Bethany
7:00 Samaritan Bethany up to 14th, to 11th and down to Ronald McDonald
7:45 Ronald McDonald
8:00 Ronald McDonald to Running Room
Thursday of course is Team RED! See the post below for details for yet another great night of fitness and fun! We'll bounce around... and enjoy!
OSS (Off Season Strider's) will meet Saturday, the following is from Mr. OSS John Shonyo:
Ho, ho, ho. As someone once said "to run is to do good", so we are giving you an opportunity to do both this Saturday. We will be meeting at Panera south at 7:30 AM and then walking a few feet west to Hy Vee where we will contribute to the Salvation Army's red kettle (for you bah humbuggers, this is strictly optional). This will be a staged event and there may be media folks there covering it, so hopefully we will get a lot of participation. And while we are at it...let's don our finest holiday running apparel. Thanks to Lin Gentling for bringing up the idea to do this!
As always this winter season, make sure you dress properly, shorten your stride on slick roads and continue to have fun!

Progressive Snack Run! - Thursday 12/17 - 6pm

We have our hosts for this weeks Team RED progressive snack run! Please RSVP to so we know about how many to prepare for. Routes are posted on the right hand side of the blog, reference by which Leg and distance. Each leg is approx. 2 miles for runners and 1 mile for walkers.

We'll start at 805 1st Ave NW in Byron at 6pm -- Feel free to come a little early if you want a pre-run snack or beverage.

We'll roll from the O'Leary's to the Melby residence at 245 10th St NE in Byron. (Thanks for hosting!)

Following some holiday fellowship, we'll hit the road to the Chmielewski's at 507 9th St NW (thanks for hosting!).

Again a bit of holiday cheer.. then it's back to the O'Leary's for some warm Chilli, treats and a little more cheer! It should be a lot of fun! Come join us!

Sunday, December 13, 2009

Hit The Track!

Team RED is getting faster at the RCTC Indoor Track Tuesday at 5:30pm for a speed work session. The Poll for best 'day of the week' was tight, with Monday winning slightly (and my favorite in fact).. however.. due to several notes I've received saying to the effect, "I like Monday but can't come this Monday"... I say let's got with Tuesday!

Who's on First? What? No... well.. you get the idea..

Come join us.. Tuesday at 5:30pm.. RCTC indoor track!

House to House (need 1 more host!)

Hey all! To put a twist in our Team RED nights... we'd like to do a house to house run. I'd get creative with the routes, so we'd meet at one house... run approx 2 miles to another ... or walk about 1 mile.... (so we all get there close to the same time)... have a treat (maybe even a cocktail)... . then run to the next. I think it could be a lot of fun!

So far we have 2 volunteers to host a portion of this event... If anyone is interested in hosting us as guests, please email me at 3 houses would be fantastic, as that would add up to approx 6 miles of running or 3 miles of walking!

Mainly.. it would add up to a unique, fun experience! Let's get it done!

Friday, December 11, 2009

Off Season Striders (OSS)

There's an opportunity for a group run tomorrow with the OSS group in Rochester. They will meet at Dunn Brother's north at 7:30 AM for a warm 7 to 10 mile run with a very nice hill climb. A link to the route is below. It shows the route as 8.29 miles, but you can cut the route to about 7 miles by not circling Silver Lake.. or extend it by taking a 2nd lap around it!

Have fun and dress properly!

Wednesday, December 9, 2009

No Team RED Thursday 12/10

Just a note to mention that we have cancelled Team RED for Thursday 12/10. -- this is not a regularly scheduled night, however, I know we've been meeting even on non-scheduled nights (which is great!)-- hence the cancellation posting. If you choose to run, please consider wind chill!

Below are a couple of great quotes to keep you motivated?

"The only reason I would take up jogging is so that I could hear heavy breathing again." - Erma Bombeck

"You have to forget your last marathon before you try another. Your mind can't know what's coming. " - Frank Shorter

Let it snow!

Tuesday, December 8, 2009


Hi all.. given the weather, and a lot of weather related feedback, I believe it's best to postpone tonights track workout to next week. A handful of us are planning to run the blizzardy streets of Byron this evening however.

If you'd like to join, please call me at 775-7054 as we haven't nailed down the start time just yet. Have a great night! Enjoy!

Monday, December 7, 2009


There's a group of Team RED'ers planning to gather at the RCTC Indoor Track Tuesday at 5:30pm for a speed work session. We'd like to make this a weekly schedule for the winter. If interested, please come join us! Also, if you have interest, please participate in the poll on the right, as we have not fully locked into a specific day for each week yet.

We'll meet at 5:30.. and run a warm up.. then get into the speed! Should be fun! Right? After the workout, there is a runners social taking place at Beetles (starts at 6pm). If you're interested in joining that you may consider of change of clothing... Or not!

Friday, December 4, 2009

A couple notes

Off Season Striders are meeting at Dunn Brothers South (near TJMaxx) at 7:30 am Saturday morning for a run of approximately 7 miles. With this group you can always add or shorten the route to your liking. A couple of Team RED members are going in a 7am to add a few... come join us if you're available!

If you're considering the Med City Marathon or Half Marathon, consider signing up this month! If you register by 01/01/2010 it's a fantastic price! Just $30! There's also a 5K and a relay you can take part in. Check it out at

Not everyone is a racer... but for me, I find it helpful to put something on my calendar as a goal to work toward. Especially in the winter! There are some fun winter races ahead.

As you can see by the polls on the right hand side of the blog. We're getting ready to add some indoor track work to the winter regiment. There is nothing quite like the track to teach us how to go fast! With most track workouts, you'll do some type of repeats. For example, we might run 400 Meters fast, then run 200 Meters at a recovery pace.. then repeat. There are quite a few ways to dice it up... but essentially, it's hard effort followed by recovery time followed by hard effort. You do not have to be a speedster to try this, but it surely will help make you faster! We haven't yet nailed down the details... but if you're interested, be sure to let us know.

I can be reached at

Nice Night!

We had a nice turnout for an early winter run last night at the Bears Den. Unfortunately, due to a scheduling conflict, I needed to split my time between Team R.E.D. and Dance Team parents... all good, just a bit of a juggling act!

We had a new runner join us last night, Welcome Bri ! Hope to see you back soon! I failed to get her email address... With that said, if anyone is interested in being on the Team RED email distribution list, please drop me a note at and we'll get you added!

While I was off having my fill of burgers, Paul Chm ran into a couple guys who inquired what we were up to. When he explained the concept of Team RED, they seemed interested saying "those are 3 things we like to do!" We'll watch for them in the coming weeks.

I also forgot my camera... can you believe it? Well, here's is what it looked like last night, only darker. haha.. actually the snow seemed to brighten things up quite a bit! Was pretty easy to see, I thought.

Thursday, December 3, 2009

Tonight! 6pm!

Wow.. I almost forgot to post the update that we are indeed on for tonight! Routes are posted on the right hand side of the blog!

Wear a headlamp if you have one, and step carefully!

Wednesday, December 2, 2009


As the lovely ladies of Hee Haw once said "I'm not one to go 'round repeatin' rumors... so you better be sure and listen close the first time."

Team RED blog got a hit from United States, Hattiesburg, Mississippi As far as I can tell, that means Brett Favre is considering joining Team RED as part of his cross training! To further support this widespread speculation, he's already got a red jersey!