Sunday, March 6, 2016


Sonja & Gwen took their running skills to Chattanooga Marathon and rocked it!  Congrats to both!   Gwen not only won her age group, but she also set yet another P.R.!   She just keeps getting faster!

Sonja & Gwen ... getting ready to get ready!

Also, it was great to see Marisa on Saturday morning at the RAC run.  She was suppose to receive her Team R.E.D. sunglasses, but someone was negligent in bringing them!    Additionally, she is helping to promote us to compete in the O'Gara's Irish Run 8K!   - This is a fast, fun course, which kicks off the USATF Minnesota Championship Series.  Team R.E.D. can compete in this but we need to field complete teams! - both men and women!

We are forming a carpool / caravan from Rochester leaving from the Gander Mountain parking lot (near Walmart North and Kwik Trip) at 715am.    Team R.E.D. Metro teammates can certainly join us too!

Sarah, Marisa & Jess were among the long run crew from the RAC

If you're interested in the Irish Run 8K but don't yet understand the USATF piece of it, feel free to email me at  The entire team circuit is fun... it gives us a chance to compete against other clubs across the state of Minnesota. (also gives you a great discount into an annual super fun event for Team R.E.D. at the Torchlight 5K).

Register for the O'Gara's Irish Run at   --- USATF members not only race for Team R.E.D. and receive a $5 discount.

  • Monday @ 6pm - the Monday Maniacs are heading to Wild Bills near the Miracle Mile Mall along Hwy 52.  This is a great location with several options of routes!  Of course, we'll come back for the post walk/run fun!
  • Tuesday 6:15pm - the Tuesday Trail Crew heads to Quarry Hill in Rochester. Plans are for enough snow to be gone to tie on the running shoes and RUN the Q.H. trails! Meet at the west lot near the end of 9th St. NE. (near the tennis courts and ball diamonds)
  • Wednesday 5:45pm - The speed work season is upon us!  Weather permitting, we'll gather at the track in Byron, located behind the Middle School at 601 4th St NW, Byron 55920.  The speed portion of the evening starts at 6pm... so you can arrive as early as you need to warm up... but at 6pm we roll. 
    • This week's workout is a ladder.. we will explain the workout just prior to executing it (and of course we can chat about it during the warmup too).   
      • 400M w/200M recovery
      • 600M w/400M recovery
      • 800M w/400M recovery
      • 1200M w/600M recovery
      • 800M w/400M recovery
      • 600M w/400M recovery
      • 400M w/200M recovery
      • Cool-down
    • If you don't understand the workout, it's ok... let me know and I will help you set target paces.  If you would like to email questions about this ahead of time, feel free to send questions to
  • Thursday 6pm:  Team R.E.D. is heading back to Billotti's on Civic Center Dr in Rochester.  Some will loop around Cascade or Silver lakes.  While others will go out and back depending on the distance they want to go.   

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