Thursday, April 30, 2015


Team R.E.D. is at the Bears Den in Byron tonight, and remember... The Den has a Tap Takeover by Boulevard Beer!  A variety of Boulevard products will be available in flights, and by the tall glass if you prefer! - takeover starts at 5pm... group run and/or walk starts at 6pm!  

The NFL draft is also tonight, the Den will likely be hopping!


  • Saturday 7:15am- The marathon and half marathon training runs continue from the RAC.  Just bring one dollar  to help support the bananas and Gatorade on the course. The long run is 22 miles along the old Med City marathon course.  
    • Post long run breakfast is at Brothers Bar & Grill. Come mix with your fellow runners!
  • Saturday 8:30am -.  The Melby Kids Mile takes place at Soldiers Field. This is a Free event in memory of our dear friend Paul Melby.  For those who never met Paul, he was a wonderful friend, incredibly fun, and super talented! 
  • Saturday 9am - The Spring Classic 15K & 5K at Soldiers Field. Race day registration is from 7-8:30am. 
    • Post Race breakfast is at Brothers Bar & Grill.  Join the fu
  • Sunday 8am - Off Season Striders are running from  Panera North.  We'll get some miles and then enjoy a social over coffee/breakfast. 

Monday, April 27, 2015

A New Week!

  • Monday 5:30pm:  The Hillbillies are meeting at Edina Realty and will head for the hills for repeats! This workout is one you can feel paying off right away, join in! 
  • Monday 6pm:  Monday Maniacs are heading to Beetles on 2nd Street. This is a great location for the group to either catch a trail, or do some downtown running.  Of course, enjoy a bowl of popcorn afterwards too! 
  • Tuesday 6pm:  TerraLoco continues the 5K sereies for Charity. Stop by the store on Tuesday evenings and make a $5 contribution to participate. 
  • Tuesday 6:15pm:  The Tuesday Trail Runners are heading to Chatfields Lost Creek Trail - Meet at Groens Park to get involved! 
  • Wednesday 6pm:  Team R.E.D. track workout. Get your speed on the Byron Track located behind the Byron Middle School.  No matter how fast you are, you'll never be more than 400M away from the team! 
  • Thuesday 6pm: Team R.E.D. is at the Bears Den and there's a Tap Takeover starting at 5pm! Boulevard Brewing will be on hand.. come early and preload if you like!  
Ever consider barefoot running?  Are you curious of the benefits?   See an opportunity below provided by Katie Button Swenson.  Many of you have met her... she's the one with no shoes! Below is an invite to a 2-day session... 

Friday July 24th will be BARE training, a group fitness certification for barefoot core and balance training. Through specific balance exercises, BARE® will enable you to improve strength, endurance and flexiblity. BARE® combines the benefits of Pilates, yoga and barefoot balance training to bring the focus on preventive medicine and the power of proper body alignment.

Saturday/Sunday July 25th/26th will be From the Ground Up providing personal and athletic trainers and rehabilitation professionals the fundamentals of foot to core sequencing, corrective exercise techniques, gait assessment tools, barefoot fitness progressions etc. It also includes a Barefoot Training Specialist certification. I am BTS certified and this information has played an integral part in training my clients and growth as a fitness professional.
This two-day series will go into concepts including:

- Foot to Core Sequencing &Reflexive Stability
- Foot Function & Fascial Lines
- Deceleration, Body Spirals & Efficiency
- Small Nerve vs. Large Nerve Proprioception and Balance Training
- Reactive vs. Pre-activation Training and Barefoot Science
- Foot Assessment / From the Ground Up Assessment
- Footwear & Surface Science
- Barefoot Training Programming & Progressions

Please feel free to connect with me if you have questions. There is an early bird registration discount of $50 if registered by July 12th!

Thanks and have a great day!
In health,

Saturday, April 25, 2015

More Congrats! Sunday Update and Spring Classic Update....

Team R.E.D. member Dan PR'd his marathon in Brainerd today!  He also enjoyed a 5th place finish overall!   Nice work Dan!

Jill, Lance & Ken conquered the Half Marathon in Brainerd!  It sounds like everyone had a great time, and great times!

Peter hammered a Marathon in Kentucky! 3:05 like the wind was at his back!

A handful of members joined the Get In Gear USATF championship race in the cities, while others challenged themselves at the Unleash the She!

Jen got after it at the Chippewa 50K (that's right, 50K!) - She only fell a few times and rocked a 6th place finish!

Bunches of runners found themselves having wine!  I actually don't know if the entire group shown here ran, or if some were support staff, but I do know with some confidence, they had a blast! -That's Tohnia with her Ramsey selfie impersonation!

Other Team R.E.D. members were at Get in Gear 10K!  I haven't seen those results, or pictures... will update when we know more!

Update regarding Sunday:  Off Season Striders are running at 8am from Panera South.  This is Amy's last OSS for a bit, as she's moving away... shucks, but good for her!

Race Update: The Spring Classic is a go for May 2nd!

May 2nd  - 29th Annual  Spring Classic 15K  5K & the Paul Melby Kids Mile!!  
RTC's Grand Prix event  is now hosted by Rochester A Better Chance!   
Online registration ends on April 30th -  but walk-up registration is available on Saturday morning at Soldiers Field Park picnic shelter. 

Melby Kids mile  is free, and starts at 8:30 am  
15K   &  5K  race starts at 9:00 am 

Registration soon!  Price goes up on May 1st:

$15 in advance for 15K or 5K

$20 to register after 4/30
** Current RTC Members receive $5 off registration
HELP IS STILL NEEDED for the race!!
Click here for more information

Friday, April 24, 2015

In the Midnight hour.... more more more!

It's been a busy week of track and field for me, so a bit behind!  I anticipate next week will bring much the same so I'll try to get as complete of post as I can now... but check back for updates in case things change along the way!

Thank You! Thank You! Thank You! 

The Pancake Breakfast at the Bears Den was once again a success raising funds for the Juvenile Diabetes Research Foundation!  I thank all of you who participated, contributed or sent well wishes!  A special thanks goes to Randy Q. as he staffs the water stop between Rochester & Byron for those making the trip to Pancakes!  This is the 6th year of the fun, and probably the best weather we've had for it... let's plan on good weather from here on out!


Congrats to all the Boston Marathon Runners!  Based on the results, and happy facebook pics, I would say it was very successful!  A few Team R.E.D. members celebrated the entire journey from Hopkinton to Boston together.. what a great way to enjoy it!

Congrats to the Hot Chocolate runners as well, that looked like a sweet time! See what I did there? Sweet... get it? Chocolate.. Sweet..


Team R.E.D. Volunteers for Med City marathon the May 22, 23 & 24.... We are seeking volunteers to staff a booth at the expo, and help check id's and pour beer at the post race!   Please let me know if you can help in any of these areas... 


Here's what I know, and what I think I know for the next week...

  • Saturday 7:15am:  The long run from the RAC is targeting approx 17.5 miles. You can check out the route each week by visiting
    • Preload A few are starting at 6:15am to get some extra miles and make it a 22-23 mile day.  Join from the RAC and plan to do a loop, coming back to the RAC to catch the rest of the group by 7:15am. 
  • Sunday 8am:  Off Season Striders will be out and about.  I have not seen the location yet, but will update when available. 
  • Sunday 10am: Members of both Team R.E.D. Metro & Mothership are heading to Afton State park for a run and/or hike. Wendy and I are hiking, many others are running! Let's connect with the group from the north! 
  • Monday 5:30pm:  The Hillbillies are meeting at Edina Realty and will head for the hills for repeats! This workout is one you can feel paying off right away, join in! 
  • Monday 6pm:  Monday Maniacs are heading to Beetles on 2nd Street. This is a great location for the group to either catch a trail, or do some downtown running.  Of course, enjoy a bowl of popcorn afterwards too! 
  • Tuesday 6pm:  TerraLoco continues the 5K sereies for Charity. Stop by the store on Tuesday evenings and make a $5 contribution to participate. 
  • Tuesday 6:15pm:  The Tuesday Trail Runners are heading to Chatfields Lost Creek Trail - Meet at Groens Park to get involved! 
  • Wednesday 6pm:  Team R.E.D. track workout. Get your speed on the Byron Track located behind the Byron Middle School.  No matter how fast you are, you'll never be more than 400M away from the team! 
  • Thuesday 6pm: Team R.E.D. is at the Bears Den and there's a Tap Takeover starting at 5pm! Boulevard Brewing will be on hand.. come early and preload if you like!  

Sunday, April 19, 2015

Another Week... More Opportunities!

Be sure to track our friends running the Boston Marathon on Monday!  You can get the tracking information at the following link... it's sure fun to watch the progress!

Below are some of the pictures showing up on Facebook... I'm looking forward to seeing all our local runners success on Monday!  - You can also search who is in the race by name, city or a variety of criteria by following this link

Tom, Dave, Andy, Gwen, Lorelei & Andy getting ready to celebrate with 26.2 Miles of goodness!
Dan & Jess enjoying that Boston feeling...
Sarah & Anna Discovered in Boston
Shaun doing it right.. staying off his feet
The Crew at Cheers!


Monday 6pm: The Monday Maniacs are trying a new location, join the fun at Carlos O'Kelly's along the frontage road on Hwy 52 North in Rochester.  This locations provides the option of finishing with with Chips, Salsa and a Margaritas is you like!
Tuesday 5:30pm; The Hillbillies are meeting at the parking lot of Edina Realty across from the TJ Maxx Plaza. This is a great workout, hill repeats! Join them and get stronger!
Tuesday 6pm:  TerraLoco hosts it's Charity 5K run.  Bring a $5 contribution to TerraLoco and join the fun!
Tuesday 6:15pm:  The Tuesday Trail crew is hitting Whitewater State Park.  Gather in the parking lot near the nature store.  This is a great place for running trails, and a great place for the post run celebration... depending on the weather, it'll either be a parking lot party, or a short trip to Mauer Bros!  Both are great options!
Wednesday 6pm:  Speedwork on the track in Byron (located behind the Middle School on 4th Street). This is another wonderful opportunity to work on getting faster.  No matter your current speed, you can benefit from a track workout, and you are never alone, as we're all within 400M of each other at all times!
Thursday 6pm:  Team R.E.D. heads to Brothers Bar & Grill on Broadway in Rochester.  Please park in the back and meet near the back entrance for the route talk.  Plan to run or walk 3-6 miles and enjoy the post workout social!

Wednesday, April 15, 2015

Boston Strong

For those going to Boston this weekend... we are proud of each and every one of you!  As a send off, Here's an Irish Blessing for you all. 

May the road rise to meet you
May the wind be always at your back
May the sun shine warm upon your face
The rains fall soft upon your fields
And until we meet again
May God hold you in the palm of his hand 

Boston Stong Runners, please see the email from Jess regarding a great chance to get together with friends at this spectacular event! If you are not on her list below, and want to be, please RSVP to Jess right away as this reservation is already for a big group! Her email is contained in the message below.  


On this second anniversary of the horrific bombing of the Boston Marathon, it seems fitting to post this message of solidarity.  For those in Boston who would like to get together, I have confirmed our reservation at Cheers on Beacon Hill in Boston (please note there are two Cheers locations - Beacon Hill is where we are meeting) this coming Sunday, April 19th at 5pm. 

 I currently have the following Team RED members, friends and family members on the list:

      Dave and Elaine Eide along with their niece and friends
      Lorelei Hanson
      Gwen Jacobson
      Andy, Erin and Boston Heminway
      Dave Morell and spouse
      Susan Forsythe
      Sarah and Anna Schettle
      Shaun Palmer
      Andy Becker
      Thom Woo
      Theresa Schumacker/family/friends

        All told, we have a little over 25 people, but Cheers has been very accommodating and it will work out just fine. You can reach me at if there are any questions. Feel free to wear your Boston anthem jacket or other Boston marathon gear if you would like. It will be fun to have Team RED represent. Looking forward to seeing some familiar people in Boston... specifically where everyone knows your name. So excited!

        "Boston Strong"



Here's a link to a story on Fox 47 with Shaun Palmer... Shaun did a nice job in this piece! So did Jim Li....
Below is a great short clip leading to last years Boston Marathon.  It's worth a look... 

  • Saturday 7:15am:  The Long Run from the RAC rolls out... and ends in Byron!  - We will have shuttles to get you to Rochester if you need to get back, otherwise just consider staying, we can always use more tax payers!  
    • The route is 19 miles and posted at
    • If you would like to bring a drop bag of your own with dry clothes for when you reach Byron, Tom O' will be at the RAC to collect those bags and transport them to Byron. 
    • You  don't have to run that entire route to end in Byron... you could run from the RAC directly to Byron! That's 7-8 miles of goodness and it ends with a breakfast for charity! 
    • Randy Quint is our hero with the Water Stop half way between the RAC and Byron! Thanks Randy! 
    • If you're not interested or available for the pancake feed, it's all good.  You can still get your miles without participating in the Pancake Feed.. just run to the aid station of Randy's and from there, head back to Rochester. 

  • Sunday 8am:  The Off Season Striders are heading out from The People's Food Coop.  This is a great location to get out and run or walk.. then come back for the social!  
    • I am planning to pre-load some miles starting at 7am. If anyone cares to join me, please do! Pace will be 9-9:30/miles for the pre-load. 

Sunday, April 12, 2015

Week Ahead

Zumbro Bottoms Celebration time! 
There was a lot of activity this weekend!  Along with the the long run training on Saturday, there were several races and the Fools Five Road Race takes place Sunday afternoon!

Congrats to all who got after it... I lifted a few pics off Facebook to try and capture the spirit of it, but I'm sure I have missed some events and people!

Steve celebrates his Goldy's 10 Mile finish with Thor
Mark is also celebrating Goldy's 10 Mile with Jon!

Andy raced in Abiline KS... a Marathon P.R. of 3:07!  Good for 6th place overall!

Bri & Jen rockin' the hoodies at Zumbro Bottoms

Mason sighting at Zumbro Bottoms! 

I see a theme.. this is why Mason likes the trails!

Renee PR'd an 8K course... overall winner and she found 26 cents!
No pictures available, yet it should be noted, Kim & Gail Hakes raced a 5K this weekend, and Kim PR'd!  Congrats!


Temps reaching the 60s all week... sounds good to me!

  • Monday 5:30pm:  Hillbillies do it again! Meet at the parking lot of Edina Realty, near the TJ Maxx Plaza and get on the hill for some 'making you better' hill repeats! 
  • Monday 6pm:  Monday Maniacs are heading to Wildwood Bar & Grill and planning to keep the route pretty flat along the trail system. Turns out some are recovering from a fun Trail Race! 
  • Tuesday 6pm: TerraLoco keeps the good work rolling with a charity 5K. Bring a $5 donation to TerraLoco and you are in!  That series is all goodness. 
  • Tuesday 6:15pm:  The Tuesday Trail Crew is heading back to Eastwood park in Rochester.  It turns out last weeks hail and lightning didn't make for a great opportunity at Eastwood, but this weeks forecast appears much more favorable! 
  • Wednesday 6pm:  Speed work on the Track in Byron.   The track is located behind the Middle School at 601 4th St NW Byron. We'll have middle school approved music on the stadium sound system... Playas gonna play play play play play, Haters gonna hate hate hate hate hate, Shake it off.. Shake it off!  -- if you're, maybe I'll teach you some dance moves!  
  • Thursday 6pm:  Team R.E.D. is in Byron at the Bears Den. I'm sure there will be some creative routes of 3, 4 or 6 miles.. and of course, a great social inside post run! 

Thursday, April 9, 2015

Weekend is arriving... as is the Sun!

The speed session on the track in Byron was rocking Wednesday night! Well, more like pop'ing with a sound track built for 10-13 year olds... but it was fun!

Keep an eye on the blog for updates... but next week, I anticipate we'll have another Wednesday Night Track Workout (again in Byron on the all-weather track).  Eventually we may offer some progressives to break up the track workouts.  Also note, the Hill work is planning to continue too!  So you have many choices to consider as you scan the options!

The weekend looks to be spring like!  Of course, rain and cold is often spring like as well.. so we take what we get and enjoy it!

Here's what coming up this weekend.... by the way, Best wishes to our friends and teammates running either the Zumbro Bottoms 100, 50 or 17 mile races this weekend, and to those running Fools Five!  Got get 'em!
  • Saturday 7:15am:  The Saturday Morning Long Run from the RAC is set for 16-18 miles with aid stations at Mayo Credit Union on 2nd St, Bamber Valley School and Soldiers Field.  You can view the route by visiting
    • I haven't seen any discussion of a pre-loading group yet, but when I do I'll post the start time here (pre-load is for people who either want/need more miles, or want/need to get done earlier). 
    • If you're interested in a post run social, several have been heading to Charlies Eatery & Pub on 2nd Street, I recommend joining the group for coffee, breakfast and possibly another beverage of your choice!  
  • Saturday 9am:  There is a 5K in Rochester. The Timmay 5K runs at Silver Lake -  more details at
  • Sunday 8am:  Off Season Striders will be out and about.  I have not yet seen the location, but check back as I'll post it when I know it! 

Tuesday, April 7, 2015

Wednesday Workout, Pancakes and Donuts!

The Wednesday workout poll is now closed.  We are doing a speed session on the track in Byron at 6pm.  The track is located behind the Byron Middle School, 601 4th St NW.

For this first workout, it will be 300M repeats with 100M recovery.  You should be running your 300M at your 5K pace or faster.  Don't know your 5K pace?  We'll help you set a goal pace.. but you really should race a 5K and find out the answer to your 5K pace!

Track workouts are much like hill workouts, in that, no matter how fast you are, you are always with the group as we're all in the same space.  Do not be intimidated about trying a track workout, we all run to our ability, recover and do it again!


The annual Pancake Breakfast for JDRF is on again!  It's April 18th at the Bears Den in Byron.  They are so good to help us with this event.  The Den donates 100% of the food and labor to make this happen!  All of your contributions go entirely to JDRF, the leading funder of Type-1 Diabetes research (aside from our federal government).   

Once again, Randy Quint has stepped up to help us incorporate the long run from the RAC to end in Byron!  If you'd like to participate in that journey from Rochester to Byron, we'll make sure to transport dry clothing for you (assuming you provide a drop bag)... to the Bears Den, so you can run to the Den, change, and enjoy!  Randy is once again providing an aid station 1/2 way between Roch and Byron... amazing work he's been doing for years!   

You've been great supporters in the past, and if you can again, we sure appreciate it! If you can't make it and would like to contribute, you can join Megan's Roll & Stroll team and make a contribution at the following site

I know many of you will be in Boston at the time of the Pancakes... we'll be cheering for you from Minnesota! 


The Donut Run online registration is now open.

The event benefits the Byron Cross Country program and we use the funds to take a 4 day / 3 night training trip to northern Wisconsin. It's a critical part of our training in the early season, and a wonderful reward for these young athletes who put so much passion into the sport!

I love Cross Country!  Please consider participating, donating or volunteering!  Thank you much!

Saturday, April 4, 2015

Easter Sunday.... and beyond!

I hope everyone is getting a chance to celebrate the season, and enjoy the weather as well!

  • Sunday 8am:  Off Season Striders have added an Easter Sunday run... if you're available, meet at Panera South and log some miles with the crew!
  • Monday 5:30pm:  The Hillbillies moved the hill workout Monday for this week. Meet at the Edina Realty parking lot near TJ Max Plaza   
  • Monday 6pm:  The Monday Maniacs are heading to Cowboy Jacks on south Broadway in Rochester. This is a fun location to get out and move from!  Plan on anywhere from 4-6 miles and come back for the social! 
  • Tuesday 6pm:  TerraLoco continues it's 5K series for charity!  Bring $5 as a contribution and crank the wheels for 3.1 miles!  
  • Tuesday 6:15pm: The Tuesday Trail crew is heading to Eastwood Park for a twisty, windy fun run through the park!  Meet in the parking lot near the baseball fields. 
  • Wednesday 6pm Two Options - Please vote on the poll to the right.  In the event you don't care which one we do, feel free to vote on both.  But please only vote if you are planning to attend one of the options.  Poll closes Tuesday and the plan will be updated. 
    • Option I:  Progressive Run on the Douglas Trail.  We would start and finish at the trail head parking lot near IBM and take our post workout to Broadway Pizza.  
    • Option II: Speed Work on the Byron Track.  We would re-introduce everyone to what speedwork is and take our post workout to the Bears Den.  
  • Thursday 6pm: Team R.E.D. is heading back to Billoti's on Civic Center Drive (this is the old Beer Bellyz location).  There is a lot of space at this location.. I will request the high tops as they seem to be much better for socializing post workout.  

Friday, April 3, 2015

Grandmas Lodging

One room has opened up in the Team R.E.D. block at St Scholastica.  Contact Gwen at if you're interested in joining the fun!  * Note: the rates at the dorms are excellent, especially compared to the hotel lodging prices!

Check out Thursday nights crew out of the Bears Den... it was a lot of fun and more joined us as the evening progressed!

Front: Jill, Stephanie, Dave, Gwen, Ann, Elaine, Jess, Dawn, Shane
Back: Shannon, Dan, Tom, Wendy, Jim, Bob, Dana, Sarah, Aaron

Congratulations are past due for Team R.E.D. member Shannon Howard as she completed her first Half Marathon at the Return of the Robin!  Nice work Shannon! 

Below she is pictured celebrating the finish... the lower left pic contains three R.E.D. members with Shannon, joined by Jill & Mark!  - Nice job all! 

Thursday, April 2, 2015

Quick Notes!

The Torchlight 5K is a Team R.E.D. Charter bus event!  Register now!  If you register by end of day Friday, they will mail you your bib, tee shirt and stuff... also give you one extra beer ticket!  Also, if you want to be on the bus please email me at -- we need to get a headcount and calculate cost (rumor has it a sponsor is chipping in again!) 

Also, this is a USATF Team Circuit event... so consider joining so you can get the preferred start with your teammates and $10 off registration of this race!  It's a super fun event! Did we mention we are chartering a bus?  - get on board! fyi...  you can ride the bus and run the race without being a USATF member.. but they will not let you line up with the rest of Team R.E.D at the start. 

You can register for the event at and select the 5K Championship option if you are a USATF member.   You will need to enter your member number to complete the registration. 


Reminder to those of you heading to celebrate the Boston Marathon... there is a Team R.E.D. reservation at Cheers and you'll want to contact Jess at to make sure there is room for you at the table!  What a great way to enjoy Boston... Together! 

Check out the post below for other details regarding this weekend... there are all sorts of pre-load options for you long runners on Saturday! 


Gotta love the sunshine of late!  I know the SE MN Trail Runners do!   --- consider joining them on Tuesday evenings, as it's always fun!

Quarry Hill! 
  • Tonight we're at the Bears Den in Byron... come out and enjoy the scenic view of the birthplace of Team R.E.D.   We have a back of the pack leader for tonight too!
  • Saturday 7:15am:  The long run starts from the RAC and I would estimate the marathon distance to be 17ish miles, while the half marathon will likely hit the 8-9 mile range.  If you are looking for 20+ miles see a couple of preload options below! 
    • Preload 5:30am:  There is a group starting to preload miles at 5:30am as they need to finish up early.  Meet at the RAC if you want to get a jump start on your long run! 
    • Prelaod 6am: There is another group starting at 6am, because they are not that crazy to start at 5:30am, but not so lazy to wait until 6:15am. 
    • Preload 6:15am:  There is yet another group starting to preload at 6:15am to get an hour head-start on the long run.   
  • Saturday Post Long Run - Meet at Charlies on 2nd for Breakfast! 
  • Easter Sunday:  I have not seen any planned group runs for Easter Sunday... enjoy the day all! 

Wednesday, April 1, 2015

Progressive or Not Progressive

For tonight's run.. gather at the back of Brothers Bar & Grill.  I'm not sure if it will be a progressive run or not... simply depends if someone wants to take the lead on that. If not, group run and enjoy!

More updates coming later today, as there are a couple of early start opportunities for Saturday!