Saturday, December 31, 2016

Happy New Year


Benefits of Exercise for Aging Athletes

Podiatrist writes on the benefits of exercise for aging athletes. HERE

Thursday, December 29, 2016

Tuesday, December 27, 2016

Research Concludes that Masters Athletes Are Extending the Limits of Human Endurance

Research Concludes that Masters Athletes Are Extending the Limits of Human Endurance  HERE

Monday, December 26, 2016

Is International XC "Dying?"

Is International Cross Country "Dying?"  HERE

Garrett Heath, Leer, and Kampf to Run for US at Edinburgh

Garrett Heath, Will Leer, and Heather Kampf to Run for US at Edinburgh HERE

Sunday, December 25, 2016

XMas Gift

http://www.spring.org.uk/2016/12/running-effects-brain.php

Merry XMas



Wednesday, December 21, 2016

Tuesday, December 20, 2016

Monday, December 19, 2016

Friday, December 16, 2016

Call for Action on Anti-Doping from Athletes

Thursday, December 15, 2016

Gabe Grunewald One of Spikes' Personalities of the Year

Carrie Tollefson to be Inducted into Villanova HOF

Carrie Tollefson to be Inducted into Villanova Hall of Fame HERE

USOC Will Increase Payments for US Athletes who Win World Championship and Olympic Medals

USOC "Operation Gold" will increase the amount of prize money for athletes who win medals in Olympic and World Championships HERE.

Wednesday, December 14, 2016

Pending US Tax Legislation Could Cause a Jump in Sporting Goods Prices

US Tax Legislation Could Cause a Jump in Sporting Goods Prices HERE

Gophers' Luca Wieland is First Big 10 Field AOW

Iowa's "State of the Art" Indoor Track



Yesterday marked the opening of Winter Running at US Bank Stadium. To the South of us the University of Iowa has purchased one of the few banked indoor tracks in the US. It provides a venue for collegiate and open athletes to run fast indoors. Could also help incoming USATF President Vin Lananna resurrect indoor competition in the US at the elite level.

Tuesday, December 13, 2016

Gopher Feature on Bethany and Megan Hasz

Do You Have a Vintage Pair of Old Running Shoes?

Vintage Running Shoes Sell for $11,200 HERE.

Stadium Indoor Running Starts Tonight


Monday, December 12, 2016

BBC Podcast: Winner or Cheat? Doping in Sport

BBC Podcast: Winner or Cheat? Doping in Sport
http://www.bbc.co.uk/programmes/p04k5kr0
(download podcast)

Sarah Barker on Another Group Trying for a Sub two Hour marathon

Sarah Barker on Another Group Trying for a Sub two Hour marathon HERE

USTFCCCA Top 10 List for December 5-11

USTFCCCA Top 10 List for December 5-11 HERE
(NOTE: Meets are not plentiful at this time of the indoor season)

Sunday, December 11, 2016

USATF JO XC Championship Results

USATF JO XC Championship Results  HERE.  USATF summary HERE

Grace Ping 1st girl's 13-14 4K

USATF XC Club Championship Results

USATF XC Club Championship Results HERE USATF summary HERE

Joe Moore 11th in men's open 10K
Biya Simbassa 12th
Trent Lusignan 44th
Dan Docherty 59th
Ben Sathre 138th

Emma Bates 9th in women's 6K

Women are Missing from Leadership Roles in Sports Commentary

Women are Missing from Leadership Roles in Sports HERE

Courtney Dauwalter Wins Desert Solstice 24 Hour Run


 24 Hour race results HERE

Saturday, December 10, 2016

Friday, December 09, 2016

NSIC Men's Indoor Track AOW

NSIC Men's Indoor Track AOW HERE

NSIC Women's Indoor Track AOW

NSIC Women's Indoor Track Athletes of the Week HERE

UMAC Indoor Track AOW

MEN'S INDOOR TRACK ATHLETE OF THE WEEK
6447Spencer Sutton, Fy., Wisconsin-Superior
Minocqua, Wis./Lakeland Union
http://umacathletics.com/awards.aspx?aow=1212&path=mtrack
- Won the 200-meter dash at St. Scholastica Opener Saturday 
- Clocked 23.18 to rank in the top 30 in Division III in the event
- Broke a 10-year-old Wisconsin-Superior record in his first collegiate meet


MEN'S INDOOR FIELD ATHLETE OF THE WEEK
6885C.J. Pillath, So., Wisconsin-Superior
Coleman, Wis./Coleman
http://umacathletics.com/awards.aspx?aow=1213&path=mtrack
- Placed second in the weight throw and third in shot put at St. Scholastica Opener 
- Threw 15.76 meters (51-8.5) to rank seventh in Division III for the weight throw
- Tossed 14.12 meters (46-4) to rank 26th in Division III for the shot put


WOMEN'S INDOOR TRACK ATHLETE OF THE WEEK
6883Hannah Russert, Sr., St. Scholastica
Caledonia, Minn./Caledonia
http://umacathletics.com/awards.aspx?aow=1214&path=wtrack
- Placed second in the pentathlon at St. Scholastica Opener with score of 2908 
- Won the 60-meter hurdles in the pentathlon with a career-best time of 9.24
- Placed first in the shot put to rank second in Division III in pentathlon this season


WOMEN'S INDOOR FIELD ATHLETE OF THE WEEK
6884Taylor Phillips, So., Wisconsin-Superior
Superior, Wis./Superior
http://umacathletics.com/awards.aspx?aow=1215&path=wtrack
- Placed third in the shot put and sixth in the weight throw at St. Scholastica Opener
- Threw 12.70 meters (41-8) to rank eighth in Division III for the shot put
- Tossed 13.45 meters (44-1.5) to rank 40th in Division III for the weight throw

Wednesday, December 07, 2016

Garrett Heath Goes for a Third Win in Edinburgh

Garrett Heath Goes for a third win in Edinburgh  HERE

USA Track & Field Foundation now accepting Youth Club Grant applications

USA Track & Field Foundation now accepting Youth Club Grant applications HERE

The Hidden Value of Shoes

Some additional anecdotes to Richard's shoe story.  Bruce is also an NCAA steeplechase champion and his roommate at the University of Oregon was Kenny Moore, the 1972 Olympic 4th place finisher in the marathon and considered by many to be the most elegant writer covering track and field.

As for the shoes, many years ago  "vintage" Nike shoes were a gold mine for individuals who had wearable Nikes that they could sell for a nice price to individuals in Japan.  For a time Japanese buyers were willing to pay a premium price for Nike running shoes.  Those who had barely worn or unused old shoes that were sitting in their closets  could sell them at a hefty mark up.  Not in the thousands, like Bruce's collector's waffles, but for several times what the owners had paid for them.

Second story on the "Moon shoes" HERE.

Tuesday, December 06, 2016

MSU Mankato Grad Chris Reed is "Living the Dream."

Many college athletes have grand plans for their future HERE.  Chris Reed is living his HERE.

Michigan State Runner Talks About Her struggle with Body Image

Collegiate Top 10 List for the First Weekend in December

Collegiate Top 10 List for the First Weekend in December HERE
Luca Wieland(Gopher)1st in Heptathlon; 7th in Long jump
Kimberly Golding(Gophers) 3rd in 60M hurdles
Mac Riedy(Gophers) 7th in Weight throw
Emma Spagnolla(Gophers) 9th in 60M hurdles
Emerald Ewin(Gophers) 9th in 200M
Erin Hawkins(Gophers) 9th in 200M
Mac Riedy (Gophers)
Kaitlyn Long (Winona State)1st in weight throw
Emi Trost (UMD) 3rd in 3K
Breanna Colbenson (UMD) 6th in 3K
Courtney Pasiowicz (NDSU) 1st in Weight throw
Rose Jackson (NDSU) 1st in pentathlon
Amy Andrusko (NDSU)1st in 600M
Morgan Milbrath (NDSU) 3rd in 400M
Jenny Guibert (NDSU) 8th in 800M
Alexis Woods (NDSU) 8th in 400M
Tara Smart (NDSU) 10th in 400M

Kaitlyn Long and Luca Wieland USTFCCCA/NCAA AOW

Kaitlyn Long and Luca Wieland USTCCCA/NCAA Athletes of the Week HERE

Saturday, December 03, 2016

Chuck Petersen Open Results

Chuck Petersen Open Results HERE

MSU Mankato Women's summary HERE. Men HERE
Winona State summary HERE.
St. Cloud State summary HERE.
Bethany Lutheran summary HERE.
Concordia St. Paul summary not available

The Opener Results

The Opener Results HERE

UMD Women's summary HERE.  Men HERE.
St. Scholastica Men's summary HERE. Women HERE
Bemidji State summary HERE.
UNW(Northwestern) summary HERE.
St. Cloud State summary HERE.

SDSU Holiday Open Results: Luca Wieland Sets Gopher Record in Heptathlon

SDSU Holiday Open Results HERE

Gopher men's summary HERE


NXN Boy's Race Results

NXN Boy's Race Results HERE Splits HERE

Alex Miley 15th
Seth Eliason 37th
Wayzata 10th
Edina 18th

NXN Girl's Race Results

NXN Girl's Race Results HERE.  Splits HERE.
Grace Ping 6th
Anna Fenske 22nd
Lauren Peterson 30th
Willmar 5th
Edina 12th

USATF Committee Election Results

USATF Committee Election Results HERE

TC 10 Mile is USATF Running Circuit 10 Mile Championship Again in 2017


Lance Elliott's Pre-NXN Photo Gallery

Lance Elliott's Pre-NXN Photo Gallery HERE.

"Everyone" Says They Want to Avoid a Repeat of the 2016 Olympic Marathon Trials

"Everyone" Says They Want to Avoid a Repeat of the 2016 Olympic Marathon Trials HERE

Friday, December 02, 2016

2016 Dakota Classic Day One Results

2016 Dakota Classic Day One Results HERE

NDSU Women's summary HERE. Men HERE
MSU Moorhead summary HERE.
U-Mary  summary HERE.

SDSU Holiday Invitational Results

SDSU Holiday Invitational Results HERE

Gopher Women's summary HERE
Gopher Men's summary HERE
SMSU summary HERE
SCSU's summary HERE.

The Opener (at St. Scholastica) Results

The Opener (at St. Scholastica) Day One Results HERE

The Runner Dad 2014 interview with Runner Mom Kara Goucher

The Runner Dad 2014 interview with Runner Mom Kara Goucher HERE

Minnesota Athletes Have Leadership roles at USATF Convention

— FloTrack (@FloTrack) December 2, 2016

How They Trained: Glenn Cunningham

How They Trained: Glenn Cunningham and his quest for the Sub-4 Minute Mile HERE

Thursday, December 01, 2016

Vin Lananna is the new USATF president

Vin Lananna is the new USATF president HERE

Kaitlyn Long Selected as NSIC Preseason Indoor Track AOY

Kaitlyn Long Selected as  Preseason Indoor Track NSIC Field AOY HERE
Kaitlyn Long

Miles Hunter and Michael Sandle NSIC Men's Inddor T&F Preseason AOY



Minnesota State senior Myles Hunter (Conyers, Ga), who won the NCAA Division II indoor 60m hurdles national championship and the NCAA DII outdoor 110m hurdles national championship last year, is the 2016-17 NSIC Indoor Track & Field Preseason Male Indoor TF Track Athlete of the Year.

Minnesota State junior Michael Sandle (Eden Prairie, Minn.), who won the NCAA DII outdoor triple jump championship last year, is the 2016-17 NSIC Indoor Track & Field Preseason Men's Indoor TF Field of the Year.

NSIC Coaches' Preseason Women's Indoor Track Rankings

NSIC Coaches' Preseason Women's Indoor Track Rankings HERE

NSIC Coaches' Preseason Men's Indoor Track Rankings

 NSIC Coaches' Preseason Men's Indoor Track Rankings  HERE

Emi Trost Named Preseason NSIC Indoor Track AOY

The Illusion of Restitution for Clean Athletes Deprived of Prize money and Medals by Convicted Dopers

The Illusion of Restitution for Clean Athletes Deprived of Prize money and Medals by Convicted Dopers  HERE and HERE

USATF signs 8-Year Agreement with NBC to Broadcast T&F Meets

USATF signs 8-Year Agreement with NBC to Broadcast T&F Meets

Sunday, November 27, 2016

NXN List of Qualifiers

NXN List of Qualifiers HERE

Bribes, Extortion, and Cover ups of Positive Drug Tests: “This crisis is far from over.”

Bribes, Extortion, and Cover ups of Positive Drug Tests: “This crisis is far from over.”


Athletes Committee Wants Changes, Reform from IAAF

Saturday, November 26, 2016

Captains Chosen for Gopher Women's Track Team

Footlocker Midwest Regional Results

  Footlocker Midwest Regional Boy's Results HERE  Girl's HERE(Top ten qualify for Footlocker Nationals)
BOY'S
Patrick Roos 11th in 15:15.4
Seth Eliason 25th in 15:39.6
Owen Smalley 69th in 16:06.9
Miles Fleming 104th in 16:22.4
Tyler Moore in 112th in 16:28.4
Thomas Schauerman 130th in 16:38.4
John Schwinghamer 185th in 17:35.6

Girl's
Lauren Peterson 4th in 17:38.1
Natalle Sample 46th in 18:59.4
Jasmine Harper 52nd in 19:13.7
Ellyssa Peterson 100th in 20:13.1


Why Do Writers appear to be Attracted to Running?

Why Are Writers Attracted to Running? HERE

Q and A with USATF Presidential Candidates Jackie JoynerKersee and Vin Lananna

Q and A with USATF Presidential candidates Jackie Joyner Kersee and Vin Lananna HERE

Friday, November 25, 2016

Keeghan Hurley Turns Pro as a Triathlete

Maddie Van Beek 7th and Emma Bates 9th in Manchester Road Race

Maddie Van Beek 7th and Emma Bates 9th in women's race at the Manchester Road Race  Full results HERE

Sarah Barker talks to Jos Hermans about the quest for a sub two hour marathon

Sarah Barker talks to Jos Hermans about the quest for a sub two hour marathon HERE

Restoration of thermoregulation after exercise

Restoration of thermoregulation after exercise  HERE

Wednesday, November 23, 2016

Augustana 2016 XC Photo Gallery

Grace Ping Not Allowed to Run in NXN Championships

Grace Ping Not Allowed to Run in NXN Championships HERE and HERE

Saturday, November 19, 2016

NCAA DI Men's XC Results

NCAA DI Men's XC Results HERE

Joel Reichow 20th
Joe Klecker 28th
Reed Fischer 50th
Jaret Carpenter 209th



NCAA DI Women's XC Results

NCAA DI Women's XC Results HERE

Madeline Strandemo 51st
Emma Benner 104th
Brenley Goertzen 108th

NCAA DIII Men's XC Results

NCAA DIII Men's XC Results HERE

Loras 10th
St. Olaf 15th
Wartburg 21st

Isaac Jensen 10th
Mason Tobe 33rd
Jovan Newsom 66th



NCAA DIII Women's XC Results

NCAA DIII Women's XC Results HERE.

St. Thomas 20th
Carleton 28th
St. Olaf 32nd

Audry Miller 2nd
Casey Hoveland 33rd
Kimber Meyer 49th



NCAA Women's DII XC Results

NCAA Women's DII XC Results HERE

U-Mary 7th
UMD 10th

Lexi Zeis 2nd
Emi Trost 4th
Breanna Colbenson 7th
Molly Montonye 18th

NCAA DII XC Men's Results

NCAA DII XC Men's Results HERE

Augustana 12th
MSU Moorhead 21st

Logan Ramlet 20th
Josh Thorson 40th

Friday, November 18, 2016

Thursday, November 17, 2016

NCAA DIII XC Championships Preview

NCAA DIII XC Championships Preview HERE

Caution: Deer Crossing

In case you haven't seen this clip yet.  Here it is.  Who says running isn't a contact sport :-) Deer/runner collisions are rare but can be more damaging than this one.  Decades ago in a road race in Wisconsin, a policeman running the race was "assaulted" by a deer streaking across the road.  The policeman suffered cuts and bruises.  No reports of injuries to the deer.

Kara Goucher Writes About Winning the NCAA Championship Women's Race in 2000

Kara Goucher Writes About Winning the NCAA Championship Women's Race 16 years ago. HERE

No Proof for Supplement Claims to Boost Immunity from Flu

No Proof for Supplement Claims to Boost Immunity from Flu HERE

Wednesday, November 16, 2016

Monday, November 14, 2016

Region Meet Interview with Emma Benner

Post Region Meet Interview with Jaret Carpenter

Post Region Meet Interview with Jaret Carpenter HERE

USTFCCCA/NCAA DIII Men's XC Rankings

 USTFCCCA/NCAA DIII Men's XC Rankings HERE

USTFCCCA/NCAA DIII Women's XC Rankings

USTFCCCA/NCAA DIII Women's XC Rankings HERE

USTFCCCA/NCAA DI Women's XC Rankings

  USTFCCCA/NCAA DI Women's XC Rankings  HERE

USTFCCCA/NCAA DI Men's XC Rankings

USTFCCCA/NCAA DI Men's XC Rankings HERE

Woodbury Grad Brenley Goertzen NCAA DI Champs Qualifier

TCU press release on Woodbury grad Brenley Goertzen HERE

Sunday, November 13, 2016

Kraig Lungstrom's NXR Heartland Photo Gallery

Kraig Lungstrom's NXR Heartland Photo Gallery HERE

NXR Heartland Regional Results

NXR Heartland Regional Results HERE


NIRCA Nationals Team Results

NIRCA Nationals Team Results HERE.

USATF Minnesota Open and Masters Championship Results

USATF Minnesota Open and Masters Championship results HERE.

NCAA DIII Teams and Individual Qualifers for Nationals

NCAA teams and individual qualifiers for DIII Nationals HERE.

Saturday, November 12, 2016

The DIII Central Region Championships Was a Border Battle

The Iowa Intercollegiate Conference(IIAC) and the MIAC battled for the Team and Individual titles on the Carleton College course in Northfield on Saturday.  Loras, the 2016 IIAC men's champions added the Regional men's crown to their team accomplishments, and swept the individual titles.

St.Olaf's women took the women's team trophy, while the Ole men finished third in the team competition. Their team placings flipped from the MIAC championships where the men won and the women were third.  The keys to the Loras' success came in preparation and execution.  Their coach Bob Schultz took a full team approach telling the team's non-scoring sixth and seventh men to try and finish in front of as many of the other teams that they could.

Schultz preached patience as well with the team members placed within the lead pack, but not up front.  Early in the race the top 50 men were only seconds apart, and all seven team members were in that lead pack. The Loras team had shown in winning their "reconnaissance" meet on the Carleton course on October 1 and in a tight battle for the IIAC championships two weeks before Regions that they did not wilt in highly competitive races.

Only 5 points separated the top four men's teams at the IIAC meet with Loras winning the championship with 67 points to 70 for runners' up Nebraska Wesleyan and Wartburg,  Central College was fourth with 72 points.  Prevailing in that intense competition probably boosted the Loras team's confidence, said St. Thomas coach Pete Wareham.

Both Mason Tope, the Region men's race winner, and Audrey Miller, the Regionals women's champion,said that their experience in the Carleton College Running with the Cows meet got them comfortable with the course which helped them plan and execute their race strategy in the Regional championships.

Schultz noted that the Loras team was young, with only two seniors in their top seven. During the season nine different guys contributed vital points when they were needed.  They ran as a team, he said, not as individuals.

Mason Tope Kicks for the Win

Mason Tope says he got interested in running by watching his mother run marathons. On Saturday he out kicked Luther's Isaac Jensen in the long final straight and helped Loras win the team title.

"I grew up in Davenport (Iowa).  The Bix Run is there.  So, I got to see that and my parents would take me to the track.  He played soccer a little bit in Middle and High School, but running was always his first choice.  On Saturday he went into the race looking to win.  He and Jensen have something of a rivalry.  Tope hoped to triumph by being patient, not making a move too soon, and by "running smart and running tough."

Part of that, he said, was that he couldn't let Jensen get too far ahead.  He was confident in his kick and was plotting to start that kick with 300 to go.  That's the way it worked out as the duo came roaring down the finish straight side-by-side, each ratcheting it up to get in high gear.  With less than a hundred meters to go Jensen broke and Tope continued on to victory.

A junior majoring in computer science,  Tope was asked if he was thinking about continuing running after college.  He said he hadn't thought about that yet aside from maybe trying a marathon. He got that idea from five Loras alums who decided to train for and complete a marathon. Asked if he improved enough to be in contention for something more, such as an Olympic team, Tope said: "Guess I haven't really thought about it that much." If that opportunity did present itself, he added, he'd be eager to give it a try.

Audrey Miller Just Wants to Help the Team

Winning wasn't the goal going into the NCAA DIII Regional Championships, said women's champion Audrey Miller.  "I just wanted to do my best for the team," she said.  Because it was windy, Miller tucked behind the other runners, not wanting to waste energy breaking the wind.

"I felt kind of guilty," she said as if drafting was not what one was supposed to do in this situation.  Miller was content to wait before making her move.  Having run and won on this course on October 1, Miller took away valuable information  about how to navigate the hills,  the patch of sand and gravel, and when to make a break.

That time came a bit past halfway.  She opened a gap, had a six second lead by 5K that increased to a 17 second advantage by the finish.  A sophomore, Miller was introduced to running in the sixth grade. At the time she was also playing basketball.  She wasn't "aggressive" enough for that sport, she said, and decided to drop basketball and concentrate on running. "I liked running the best," she said.

With a double major of biochemistry and Spanish, Miller has not thought of running professionally or trying for the Olympics when her collegiate career is over.  She said she'd like to do a marathon, "maybe an Ironman."  For now she's satisfied with helping the team and seeing where her athletic talent will take her.

NCAA DIII Men's Regionals Photo Gallery

 NCAA DIII Men's Regionals Photo Gallery HERE

NCAA DIII Women's Regionals Photo Gallery

NCAA DIII Women's Regionals Photo Gallery HERE.

Gopher Women's Updated 2016 XC Performance List

NCAA DI XC Qualifiers

NCAA DI  XC Qualifiers HERE
Gopher women's summary HERE.
TCU press release on Woodbury's Brenley Goertzen HERE.

Bulletin: NCAA DIII Men's Regional Results

NCAA DIII Men's Regional Results  HERE

St. Olaf 3rd in team competition

St. John's Ryan Buglar 3rd in individual race

Bulletin: NCAA DIII Women's Results

Women's results HERE.

St. Olaf 1st, St. Thomas 3rd in Team race.

St. Scholastica's  Casey Hovland 3rd, Kimber Meyer 5th in individual race.

NCAA DIII Men's Regionals Photo Gallery

NCAA DIII Men's Regionals Photo Gallery  HERE

Friday, November 11, 2016

NCAA DI All Region Selections

All Region Men HERE.

Jaret Carpenter 7th in Great Lakes Region

Jaret Carpenter 7th in Great Lakes Region. Full results HERE.

Joe Klecker 3rd in Mountain Region, Team Second

Joe Klecker 3rd in Mountain Region, Team Second. Results HERE.

Gopher Men 7th in Midwest Region

Gopher Men 7th in Midwest Region Results

Joel Reichow 3rd
Reed Fischer 7th
Trevor Capra 39th
Chase Cayo 52nd.
Brendan Sage 61st.
Ian Eklin 62nd.
Bailey Hesse-Withbroe 97th
Micah Mather 98th
Kevin Docherty 115th
.
Full Results HERE



Emma Benner 7th in NCAA Great Lakes Regionals


Great Lakes Regional results HERE.


Gopher Women 4th in Midwest Region


Full Results HERE.

Emily Donnay 23rd
Rachel King 26th
Hannah Truniger 40th
Kayla Huhnterkoch 116th

Thursday, November 10, 2016

Outside asks the question; Can the Clean Sport Collective have an impact on deterring doping in sports

Outside: Can the Clean Sport Collective have an impact on deterring doping in sports? HERE.

NCAA DI Preview of Midwest Regional

NCAA DI  Preview of Midwest Regional HERE

Talking With T-Shirts

Each year more athletes come to the State Meet with T-Shirts with a variety of sayings.  Below are some of them:

 You must be willing to sacrifice who you are for what you may become

 If you can read this, We're just warming up

Why is everybody chasing me?


Pass them don't pace them

We're behind our runners all the way.  Way behind.

Run like you you stole something.

Fight to the finish

No time limit
No speed limit
No dream limit

Eat pasta
Run fasta

Run   Rest  Repeat

These shoes have more miles than your car

Cross Country: Found a good use for golf courses

Lengthen your stride and enjoy the ride

Fairmont Teamwork Wins Class A Girl's Title

Fairmont team and coaches with the Class A trophy.
Coaches will often tell their teams that every person counts in cross country. Last Saturday the Fairmont girl's team found out that wasn't just a pep talk.  Fairmont won the Class A team title by two points over runner-up Perham to win the school's first girl's team title.  Coach Bob Bonk credited the win to not only the top five finishers for the team--Sara Krumholz, Jenna Pavich, Iliana Ramon, Laura Thompson, and Molly Hawkins--but rather a "full team effort."

Not only on the day but going back to dedication and diligence in summer training, strong performances throughout the season with all the team members contributing and executing the race plans.  About halfway through the State meet 5K Perham had the upper hand, but during the "middle mile," said Hawkins,  Fairmont began the push toward the finish.  They started making up ground on the Yellowjackets.  Hawkins and the team's other senior Jenna Pavich kept the team's tight pack together.

 Pavich was in the middle of the team's top finisher Sarah Krumholz, a sophmore whose mother had been the first Fairmont girl to earn All State honors, and Iliana Ramon, a junior whose family had moved to Texas for her sophmore year but moved back during the summer.  That trio finished within seven second of one another. The top five finished within 38.1 seconds with Hawkins in 30th to seal the win.

Since this was their last year, Bonk said, the two seniors seemed extra motivated to finish their cross country careers at the school on a high note.  They led by example and pushed and pulled the others throughout the season. The objective in each race they ran this season was "how many people with different uniforms you could pass," said  Bonk.  "It was all about the team."

It was "a fairly young squad" which was helped by the senior leadership.  Another element that contributed to their success this season was that "we just didn't have anybody sick or injured," said Bonk.  "It was an ideal year of effort and fun," that finished with the State title.  There won't be post season meets because eight or nine of the girls go straight from cross country to a Musical competition on Thursday through Saturday.

The kids at Fairmont have a wide selection of other sports and extra curricular activities, Bonk said.  The cross country team gets a lot of support from the school and the people in the town, he added.  Now they have a team championship trophy to add to their collection.


NCAA DIII Region Championships Previews

NCAA DIII Region Championships Previews HERE

Wednesday, November 09, 2016

UPDATED: NCAA DIII Central Region XC Championship Info

NCAA DIII Central Region XC Championship Info HERE.

Interview With Ian Torchia

Interview With Ian Torchia HERE

Biology of VO2 Max

Biology of VO2 Max HERE

Be Careful Out There

Runner hit by SUV on Lake Calhoun trail HERE.

USTFCCCA/NCAA DII XC Men's Rankings

USTFCCCA/NCAA DII XC Men's Rankings HERE

USTFCCCA/NCAA DII XC Women's Rankings

USTFCCCA/NCAA DII XC Women's Rankings HERE

Gopher Men's Midwest Regional Preview

Tuesday, November 08, 2016

Gopher coaches Steve Plasencia and Sarah Hopkins Preview Midwest Regions

Heather Kampf Reveals How She Has Earned the Title: Queen of the Road Mile

Heather Kampf Reveals  How She Has Earned the Title: Queen of the Road Mile HERE

Monday, November 07, 2016

Gopher Women's Updated XC Performance list for 2016

Gopher Women's Updated XC Performance list for 2016 HERE

Gopher Men Announce 2017 Track Schedule

Gopher Men Announce 2017 Track Schedule HERE

Gwen Jorgensen Post NYCM Interview

Gwen Jorgensen Post NYCM Interview HERE

USTFCCCA/NCAA DII All Region XC Team

All Region Team Selections HERE
NCAA DII Qualifiers HERE


Gene Niemi's MSHSL XC Champs Finish Videos

Gene Niemi's MSHSL XC Championship Finish Videos HERE

Lance Elliott's MSHSL XC Championships Photo Galleries

Lance Elliott's MSHSL XC Championships Photo Galleries HERE
Videos HERE.

Sunday, November 06, 2016

EQT Pittsburg 10-Mile Results

EQT Pittsburg 10-Mile Results HERE

Josh Dedering 13th
Maddie Van Beek 4th Woman
Bria Weitch 7th woman
Meghan Peyton 8th woman

Rocky's Run Results

Rocky's Run Results HERE

Gwen Jorgensen Runs 2:41:01 in the Big Apple

Gwen Jorgensen Runs 2:41:01 in 14th place in the Big Apple HERE

"I Ran My Own Race"

All four of the individual champions at the MSHSL State Cross Country Championships  had the same mantra: "I ran my own race." The declarations began with Class A boy's champion Declan Dahlberg of Mounds Park Academy who won in a photo finish as he used his kick to nip runner up Matt Steiger of LaCrescent and Lake City's Carl Kozlowski, as well as defending champion Zack Emery of La Crescent.
Declan Dahlberg holds off Matt Steiger(95) on
the homestretch.  Photo by Gene Niemi

As the lead pack of seven runners emerged from the woods, sprinting downhill with about a half mile left in the 5K race, Dahlberg's inner voice was reflecting different emotions.  He came into the race without the goal of winning.  He wasn't a favorite, he said.  He just wanted to run his own race and see where he ended up.

The race unfolded as a cautious early pace that allowed Dahlberg to stick to his usual tactics of imbeding himself  within striking  distance of the leaders.  "I'm nervous if I get into the lead," he said. Instead Dahlberg wanted to shadow the leaders and trust in his kick to bring him home.  The on and off illiotibial band issues in his left leg, for which he had red and blue kinesio tape applied from just below the knee to just below his hip, did not flare up during the race.

Dahlberg knew he had "put the work in" during the summer and was confident his fitness would get him through as he increased his speed attempting to leave the rest of the lead pack in his wake.  He didn't take the lead until he was going up the short hill that was rerouted this year from a steep incline with a sharp turn at its base to a wider curve and less elevation as the runners crest the the hill and attack the last quarter mile of the race, which is slightly downhill to the finish.

Dahlberg had a gap on everyone else in the race but La Crescent's Matt Steiger, who was sticking to him like glue.  As the pair raced to the finish Lake City's Carl Kozlowski was closing the small gap the duo had on him.  Having finished third last year, Kozlowski put everything he had left into trying to improve on that placement.

As they crossed the finish, Dahlberg dipped like a sprinter while Steiger lunged forward airborne, landing and sliding across the finish line.  Officials had to use the finish line camera to separate Dahlberg and Steiger as the pair was timed only two tenths of a second apart.  Each was satisfied he had given it his all.  Dahlberg said he couldn't feel his legs.  Steiger was surprised he had beaten Emery.  The only time he had finished in front of his teammate before was when Emery was sick or had other deficits to deal with.

Math and Science Academy's Tierney Wolfgram was pretty confident of her front running tactics as she only lost one race during the cross country season and that was at the Griak Invitational against a mix of Class A and AA runners.  An eight grader, Wolfgram had given up soccer to concentrate on running last year.

Wolfgram on her way to the finish. Photo by Gene Niemi
She wasn't helping the soccer team, she said, and she decided that her athletic future was with running.  It wasn't just a sport anymore, but rather a "passion," Wolfgram said, adding that the ultimate goal was to be an Olympian.  From her results this year, few would be surprised if she fulfilled that goal.  Of the four races on Saturday, Wolfgram's 45 second margin over the second-place runner was the most dominant winning performance.

If you don't count her Farmington teammate Lauren Peterson, who was the runner up to Anna Fenske in the Class AA girl's race Fenske, also an eighth grader, beat Peterson by 36 seconds, and Fenske's winning margin over third place finisher Anastasia Korzeno of Chanhassen was also 45 seconds.  "I ran my own race," said Fenske.  "I was expecting a lot of myself...I just kept thinking in my head: 'I wanna State title.  I want that State title."
Anna Fenske(915) and Lauren Peterson(916) push each other
early in the race. Photo by Gene Niemi
Edina's Pat Roos said that the slow early pace of the Class AA boy's race fit his plan.  Frustrated by a season where he won "only one race," but was edged at the line in several others, Roos decided going into the State Championships that he would "go my own pace" during the early part of the race.  "I like going slower and progressing(getting faster as he goes)," said Roos.  

The slow pace "suited me.  I don't like to go out (hard)," he said.  Bouyed by the fact that during his senior year he had been injury free.  No stress fracture like last year.  "I ate healthier.  Got to bed early."  Initially a long jumper, Roos ran a 4:28 mile as a ninth grader in the annual pre-season mile that the Edina distance runners use as a method of seeing if they get faster from the early season mile time trial to one they do near the end of the season.  His Edina coaches and teammates encouraged him to give up the long jump for the distance events.
The pac early in the race. Photo by Gene Niemi

"I probably wouldn't have come this far if it wasn't for them." Roos said.  In the early part of the race, Roos stayed near the front runners, but made no move toward the front of the pack.  When St. Paul Como Park's Innocent Murwanash and Maple Grove's Alex Miley made a move on the Prairie loop  hill about two miles into the race, they broke up the lead pack and seemed to be increasing that gap as they came out of the woods.

Roos was out of contact with them and was worried that he'd let the duo get too far away.  Not wanting another almost win, Roos took off after Miley and Murwanash, as well as Wayzata's Khalid Hussein.  As he started his charge, Roos was all in.  "I didn't look back." It was full speed ahead.  Roos caught and passed Miley and Murwanash and went after and passed Hussein.

"I knew that Roos was coming," said Hussein.  "I tried to fight him off. It was an honor to race all of them." Roos celebrated with up stretched arms as he crossed the finish line.  Mission accomplished.  Frustration forgotten.
Roos streaks toward the finish. Photo by Gene Niemi
Race Results HERE.