Happy New Year

What a year of sport 2016 was!

And here's a reminder from @clarebalding amid the #fireworks on #NYE. Hello 2017! pic.twitter.com/Jy1VBz0ofH

— BBC Sport (@BBCSport) January 1, 2017

Happy New Year, #Gophers! Hope everyone has a safe and happy NYE. #2016bestnine pic.twitter.com/rzmylaKIok

— Minnesota W TrackCC (@GopherWCCTF) January 1, 2017

Benefits of Exercise for Aging Athletes

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

RW Feature on Gwen Jorgensen

 RW Feature on Gwen Jorgensen  HERE

Research on What Happens to Muscle Glycogen during Maximal Efforts

Research on What Happens to Muscle Glycogen during Maximal Efforts HERE

Gabe Grunewald, FloTrack's 2016 Human of the Year

2016 Human Of The Year: Gabe Grunewald -> https://t.co/dE1mcgmAiD pic.twitter.com/kYg2iFXjkN

— FloTrack (@FloTrack) December 28, 2016

Lots of Money Flowing into Indoor Tracks

Lots of Money Flowing into Indoor Tracks HERE

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

Stories about Ed Whitlock, like the man himself, never get old. https://t.co/ZvOcfTlWR5

— Alex Hutchinson (@sweatscience) December 29, 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

Gun fires for another good old fashioned mud fight in Edinburgh on January 7th. Can't wait to join #teamUSA for the occasion! #GEXC2017 pic.twitter.com/ZFSZtP9eEZ

— Garrett Heath (@_garrettheath) December 28, 2016

XMas Gift

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

Merry XMas

Wishing everyone in Cobber Nation a safe, joyous and merry holiday season that allows everyone to spend lots of time with family & friends! pic.twitter.com/1lqnSPGtm1

— Cobber Athletics (@CobberSID) December 24, 2016

"I started doing this right after my mom died, I just needed something to keep me busy" https://t.co/xEkM2cq7tV pic.twitter.com/HFejD7PsLP

— MPR News (@MPRnews) December 24, 2016

Hope you and your family have nothing but a happy holiday season! Safe travels. pic.twitter.com/4BhKrmlmiH

— Bob Gustafson (@BG2020) December 24, 2016

Impact of Running on the Brain

Impact of Running on the Brain HERE

Drug Testing and Road Races

 Drug Testing and Road Races  HERE

Research on the Role of Gait Mechanics on Running Speed

Research on the Role of Gait Mechanics on Running Speed HERE

2016 US Ultrarunner Rankings

2016 US Ultrarunner Rankings HERE.

"Replacement Marathon Runners"

"Replacement Marathon Runners" HERE

Nail the Basics

Nail the Basics HERE

Ultrarunner Podcast Review of 2016, Predictions for 2017

Ultrarunner Podcast Review of 2016, Predictions for 2017 HERE

Runners' Connect Interview with Sports Scientist Dr. Jordan Santos-Concejero

Runners' Connect Interview with Sports Scientist Dr. Jordan Santos-Concejero HERE

Skepticism about cryotherapy and benefits of "cold showers." Believe the hype or Not?

Skepticism about cryotherapy and benefits of "cold showers."  Believe the hype or Not? HERE

DyeStat Final Girl's High School XC Team Rankings

DyeStat Final Girl's' High School  XC Team Rankings HERE

DyeStat Final Boy's HS XC Team Rankings

DyeStat Final Boy's High School XC Team Rankings HERE

USATF Minnesota Indoor Meet #1 Results

USATF Minnesota Indoor Meet #1 Results HERE

Hassan Mead Is not the Only Olympian Who Has Had a Collapsed Lung

Hassan Mead Is not the Only Olympian Who Has Had a Collapsed Lung HERE

Call for Action on Anti-Doping from Athletes

"I encourage ...athlete advisory councils worldwide to SPEAK UP....The time is now…" https://t.co/I6LzrwaceZ AthletesVoice

— T&F Athletes Assn (@TrackFieldAA) December 16, 2016

Gabe Grunewald One of Spikes' Personalities of the Year

Look beyond the medal podium and you'll find people whose roles as ambassadors for athletics are just as important.https://t.co/QrAxU08l3v pic.twitter.com/k3RZ0RtFVl

— SPIKES (@spikesmag) December 16, 2016

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.

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

Release: Wieland Tabbed @bigten Field Athlete of the Week | #Gophers https://t.co/I9Cx8CH35v pic.twitter.com/rtmS5HR3Nb

— Minnesota M CC/TF (@GopherMCCTF) December 14, 2016

Iowa's "State of the Art" Indoor Track

"HOUSE OF TRACK" finds a permanent home @IowaXC_TF! #gohawkeyes #itsthatfast https://t.co/tZszsrvWeX pic.twitter.com/VPjCZB3lRf

— Beynon Sports (@BeynonSports) December 13, 2016

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.

Gopher Feature on Bethany and Megan Hasz

The bond between Megan & Bethany Hasz enabled their seamless transition to college running this fall.

〽️🏃‍♀️: https://t.co/CUBDY1H58T pic.twitter.com/0nYq9QjPu7

— Minnesota W TrackCC (@GopherWCCTF) December 14, 2016

Do You Have a Vintage Pair of Old Running Shoes?

Vintage Running Shoes Sell for $11,200 HERE.

Stadium Indoor Running Starts Tonight

Who is running with the MDRA in the climate controlled US Bank Stadium tonight?!! $3 gets you out of the cold! Doors at 5 PM.

— RunMDRA (@RunMDRA) December 13, 2016

The women of @TwinCitiesTC take advantage of @RunMDRA's @usbankstadium running. pic.twitter.com/FNLXcaoygR

— Lisa Baumert (@lisasuebaumert) December 14, 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)

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

Courtney Dauwalter completed her 100 mile split in her 24 hour race, with a new PR by 1 hour 9 mins in a time of 15:08:42 #desertsolstice pic.twitter.com/SEDywZ4rz7

— Aravaipa Running (@AravaipaRunning) December 11, 2016

HopkinsCC Celebrates '03 Alumni Courtney Dauwalter runs 147.39 miles to WIN the overall ultra title at the 24-hour Desert Solstice. pic.twitter.com/I23EH62ThE

— HOPKINS CC (@hopkinscc) December 11, 2016

 24 Hour race results HERE

Mason Ferlic 6th, Will Leer 8th, Alisha Praught Leer 9th in The Inaugural Kalakaua Merrie Mile

The Kalakaua Merrie Mile results HERE. 

(handicap race format at elite women started 27 seconds before the men.)

Edwin Kiptoo wins #merriemile in 3:57.4 #waikiki #honolulumarathon pic.twitter.com/SlG1SSUzLm

— Honolulu Marathon (@HNLmarathon) December 10, 2016

Hopkins Grad, Courtney Dauwalter, Making Her Mark in Ultra's

Courtney Dauwalter. Photo by Israel the Runner

Hopkins Grad, Courtney Dauwalter,  Making Her Mark in Ultra's HERE

Footlocker XC Championship Results

Footlocker XC Championship Girl's results HERE. Boy's HERE

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
Spencer 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
C.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
Hannah 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
Taylor 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

13 Gopher Women XC Runners Earn Big 10 All Academic Honors

1️⃣3️⃣ #Gophers earned Academic All-#B1G honors this fall.

📚👉 https://t.co/IqsO6SPYd7 pic.twitter.com/2r3BI4eO5o

— Minnesota W TrackCC (@GopherWCCTF) December 9, 2016

Q&A with Emily Betz HERE

You Can improve Muscle size and strength, even if you are past age 60

You can improve muscle size and strength, even if you are past age 60  HERE

Talent Gets You Noticed. Character Gets You Recruited

Talent Gets You Noticed.  Character Gets You Recruited HERE

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

Why are these old sneakers being sold by a MN runner worth more than $6K on eBay? Hint: waffles. https://t.co/ODMCGkSaXl @DowntheBackstre pic.twitter.com/5Jjl0GFpDL

— Richard Chin (@rrchin) December 7, 2016

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.

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.

MSU Mavs reunion today. Jags LG Chris Reed, @athielen19 played together at MSU. #Kfanvikes pic.twitter.com/mcxvykF242

— Paul Allen (@PAOnTheMic) December 11, 2016

Michigan State Runner Talks About Her struggle with Body Image

Q&A with Rachele Schulist https://t.co/Wi88i75GzE pic.twitter.com/CEwlrUncNs

— Chris Chavez (@ChrisChavez) December 7, 2016

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

2016 Track & Field News High School Girls' All-America Team

2016 Track & Field News High School Girls' All-America Team  HERE
Ruby Stauber 800 Meters All American.

Athletes Want Action on Doping Issues

Athletes Want Action on Doping Issues HERE

Indoor Stadium Running Begins on December 13

Indoor Stadium Running Info HERE

Kraig Lungstrom's NXN Photo Galleries

Kraig Lungstrom's NXN Photo Galleries.  Boy's race HERE.  Girl's race HERE. Pre Race HERE.

Lance Elliott's NXN Photo Galleries

Lance Elliott's NXN Photo Galleries HERE

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

Great race!! Great team! pic.twitter.com/tTYyKcdzc8

— Wayzata XC (@wayzataxc) December 3, 2016

Way to represent @EdinaXC @EdinaXCGirls There were only a couple other schools in the entire nation with boys & girls at Nike XC Nationals! pic.twitter.com/dJVSRWACTb

— Lance Elliott (@LanceRunsALot) December 3, 2016

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

S/O to Willmar - our HopkinsCC BHMR camp partners! the pic.twitter.com/hwY2onpYQH

— HOPKINS CC (@hopkinscc) December 3, 2016

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

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

Garrett Heath will take over as the new athlete rep for men's roads and cross country on the @usatf_AAC #USATF16

And Phoebe Wright and Will Leer will represent the men's and women's 800m-1500m on the AAC #USATF16

How They Trained: Glenn Cunningham

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

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

.@UMDTFCC's Trost Voted NSIC Preseason Indoor Track Athlete of the Year; Bulldogs Picked Third in Coaches Poll. https://t.co/3jyhz0WZd3 pic.twitter.com/OrLBMY7QE5

— UMD Athletics (@UMDBulldogs) December 1, 2016

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

DyeStat Preview/Prediction for NXN Girl's Race

DyeStat Preview/Prediction for NXN Girl's Race  HERE

DyeStat Preview/Prediction for NXN Boy's Race

DyeStat Preview/Prediction for NXN Boy's Race  HERE

IAAF Qualifying Standards for the 2017 World Championships

IAAF Qualifying Standards for the 2017 World Championships HERE

KARE 11 on Sportsmanship in HS XC

KARE 11 on Sportsmanship HERE

Research on Sports Specific CV Benefits of Participation in Various Sports

   Research on Sports Specific CV Benefits of Participation in Various Sports HERE

Dispute between USATF Youth Executive Committee and USATF CEO and Board of Directors Results in Convention Resolution

Dispute between USATF Youth Executive Committee and USATF CEO and Board of Directors Results in Convention Resolution HERE

NCAA DII Indoor Track Rankings

Preseason NCAA DII Indoor Track Rankings HERE

Doping and Masters Athletes

Doping and Masters Athletes  HERE

Teenage Runner caught Cheating

Teenage Runner caught cheating HERE and HERE

Don Wright Fights Cancer, Finishes 100th Marathon

 Don Wright Fights Cancer, Finishes 100th Marathon  HERE

Edina Girl's XC coach Matt Gabrielson Interviewed Prior to NXN

Next week @EdinaXC is headed to #nxn. we caught up with their coach on this podcast https://t.co/MRrG6HUg26

— Coach Dean (@CoachDeanRun) November 28, 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.”

English version of @hajoseppelt Doping documentary showing Russian and IAAF Bribery: https://t.co/0ltBzm6gMq

— Steve Magness (@stevemagness) November 27, 2016

Athletes Committee Wants Changes, Reform from IAAF

Ath com statement re IAAF reforms: We need accountable, effective governance to serve & protect athletes' wellbeing, reputation & integrity. pic.twitter.com/IeGta1lNDx

— Paula Radcliffe (@paulajradcliffe) November 27, 2016

Captains Chosen for Gopher Women's Track Team

ICYMI: These 7⃣ #Gophers have been chosen to serve as captains this season.

〽️: https://t.co/e97pJMeJZq pic.twitter.com/vHXWsuIaGf

— Minnesota W TrackCC (@GopherWCCTF) November 27, 2016

Footlocker Midwest Regional Results

  Footlocker Midwest Regional Boy's Results HERE  Girl's HERE(Top ten qualify for Footlocker Nationals)

Dylan Jacobs from Sandburg High School, IL is your unofficial winner in 14:58!!! #FLCCC #MW pic.twitter.com/tJB7bosRm8

— Foot Locker CCC (@FLCCC) November 26, 2016

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

Keeghan Hurley Turns Pro as a Triathlete

I am excited to say I have officially decided to forgo the rest of my college eligibility and… https://t.co/OyD1fnrxOe

— keeghanhurley (@keeghan_3_6) November 26, 2016

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

<Thankful for that last cup of coffee before heading to the start line at Manchester Road Race> https://t.co/VW4prRwlRE pic.twitter.com/3a6cKheDhA

— Maddie Van Beek (@MaddieMcBeek) November 25, 2016

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

Lance Elliott's Turkey Day 5K Photo Gallery; Race Results

Lance Elliott's Turkey Day 5K Photo Gallery  HERE
Results HERE

Turkey Time

Happy Thanksgiving all! 🦃 pic.twitter.com/RrD560cjom

— UMARY XC/ T&F (@UMaryXCTF) November 24, 2016

Beware of the Bird

Have A Happy Thanksgiving

Beware of the Bird HERE 

Augustana 2016 XC Photo Gallery

Want an inside look at our practices? Here are 145 photos taken throughout this past fall: https://t.co/W6vbkDSKZQ pic.twitter.com/fasWVp4PwG

— Augustana Track/XC (@AugustanaTrack) November 23, 2016

Grace Ping Not Allowed to Run in NXN Championships

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

Echo Press feature on the Hasz Sisters

Echo Press feature on the Hasz sisters HERE

USATF Foundation Donates to USA Training Centers through Plus 3

USATF Foundation Donates to USA Training Centers through Plus 3 HERE

Running Shoes with Less Cushioning in the Forefoot May Reduce Injuries

Study results conclude that running shoes with less cushioning in the forefoot may reduce injuries in forefoot strikers HERE

NCAA DI XC All Americans

NCAA DI XC All Americans  HERE

NCAA DIII XC All Americans

NCAA DIII XC All Americans HERE

Navigating the Task of Getting a College Sports Scholarship

Navigating the task of getting a College Sports Scholarship HERE

NCAA DII XC All Americans

NCAA DII XC All Americans HERE

MIAC Summary of NCAA DIII XC Championships

MIAC Summary of NCAA DIII XC Championships HERE

Sean Hartnett's NCAA Women's DI Photo Gallery

Sean Hartnett's NCAA Women's DI Photo Gallery HERE

Sean Hartnett's NCAA Men's DI Photo Gallery

Sean Hartnett's NCAA Men's DI Photo Gallery HERE

Discussion About Equal Distances for Men and Women

Discussion About Equal Distances for Men and Women HERE

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

Colorado's Joe Klecker and John Dressel on what went wrong for the Buffs -> https://t.co/8QTPdluhqb pic.twitter.com/c1ixCHBOM9

— FloTrack (@FloTrack) November 19, 2016

It was great seeing @PurdueTrackXC representing at #ncaaXC today. #boilerup pic.twitter.com/Iti4qmYoNS

— Dave Wegiel Photo (@pinolaphoto) November 19, 2016

NCAA DI Women's XC Results

NCAA DI Women's XC Results HERE

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

Congrats to #Gophers co-captain @mstrandemo on improving by nearly 100 places from her #NCAAXC finish a year ago. pic.twitter.com/mrVxoVeqc1

— Minnesota W TrackCC (@GopherWCCTF) November 19, 2016

It was great seeing @PurdueTrackXC representing at #ncaaXC today. #boilerup pic.twitter.com/Iti4qmYoNS

— Dave Wegiel Photo (@pinolaphoto) November 19, 2016

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

Pictures of @emitrost and @brecolby receiving their All-American awards! pic.twitter.com/AdolEnEdDx

— UMD T&F/CC (@UMDTFCC) November 19, 2016

NCAA DII XC Men's Results

NCAA DII XC Men's Results HERE

Augustana 12th
MSU Moorhead 21st

Logan Ramlet 20th
Josh Thorson 40th

Two MN Girl's Team's in the Top 5 Team Rankings

Pretty cool to see TWO MN girls teams ranked in the XC top 5 in the nation. #MNProud pic.twitter.com/eTA1kuYkv0

— Dan Sweeney (@sweenmn) November 18, 2016

Jaret Carpenter Previews NCAA Championships

Jaret Carpenter is ready for his second career 10k in just over a week. He previewed the meet. Check it out! https://t.co/0nt3aHN0j1

— PurdueTrack&Field (@PurdueTrackXC) November 18, 2016

NCAA DII Individual Race Previews

NCAA DII Individual Race Previews HERE

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.

"I got a nice little glimpse of his head…and then he got me"
Justin DeLuzio reacts to getting hit by a deer.
WATCH: https://t.co/FPnlX2kIYv pic.twitter.com/YMzIp2orZ3

— MileSplit US (@milesplit) November 18, 2016

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

U of Wisconsin Study Concludes that Single Sports Athletes are Injured More Often Than Multi-Sport Athletes

U of Wisconsin School of Medicine and Public Health Study Concludes that Single Sports Athletes have more loer body injuries are Injured More Often Than Multi-Sport Athletes

Josh Thorson Named PAC West ROY

Josh Thorson Named PAC West Runner of the Year

Gopher Women's 2017 Track Schedule

Gopher Women's 2017 Track Schedule HERE

Gopher Grad Barbora Špotáková named Czech Athlete of the Year

Gopher Grad Barbora Špotáková Named Czech Athlete of the Year for a record eighth time HERE

Ester Atkins Blogs About the Necessity of Proper Recovery

Ester Atkins Blogs About the Necessity of Proper Recovery

Lance Elliott's NXR Heartland Region Photo Gallery

Lance Elliott's NXR Heartland Region Photo Gallery HERE

St. Olaf's Chris Daymont Midwest Region DIII Womans' Coach of the Year

Award Winners HERE.

Gopher Men's XC 2016 Performance List

Gopher Men's XC 2016 Performance List HERE

Region Meet Interview with Emma Benner

ICYMI: Emma Benner ran a great race yesterday in Madison. She wasn't sure if she'd advance, but she's in! #BoilerUp https://t.co/idDlFjJkhZ

— PurdueTrack&Field (@PurdueTrackXC) November 13, 2016

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

Kraig Lungstrom's NXR Heartland Photo Gallery

Kraig Lungstrom's NXR Heartland Photo Gallery HERE

NXR Heartland Regional Results

NXR Heartland Regional Results HERE

Wayzata boys claim NXN heartland team title, punch tickets to national XC champs #running pic.twitter.com/Via9Q1Cqdo

— Wayzata Track&Field (@WayzataTrack) November 13, 2016

@milesplit @MNTrackXC @MSHSLjohn
Meet your 2016 Nike Heartland Champions!!! Undefeated and going to Nike Nationals!!! pic.twitter.com/MXdgRIRIS3

— Steven Mosborg (@mosborg) November 13, 2016

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.

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

AUDREY MILLER WINS THE NCAA CENTRAL REGIONAL // #GoDuhawks pic.twitter.com/rWlxHJRCLH

— Loras Cross Country (@LorasDuhawksXC) November 12, 2016

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

Our 2016 #Gophers performance list is updated including #ncaaXC regional action + 5️⃣ new PRs. 💪💪

〽️👟: https://t.co/jR2wcrgckl pic.twitter.com/B9y5ED7UjC

— Minnesota W TrackCC (@GopherWCCTF) November 12, 2016

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

NCAA DI All Region Selections

Congrats to those 225 women that earned All-Region honors today at their respective regional meets! #ncaaXC

MORE - https://t.co/7tUwNVXGRZ pic.twitter.com/K4qt9gYKDt

— USTFCCCA (@USTFCCCA) November 11, 2016

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

Recap: @obsali17, @lawrence_char Repeat as NCAA All-Region Honorees | https://t.co/K3X500Oj7U | #Gophers pic.twitter.com/nm2pTx4SR1

— Minnesota M CC/TF (@GopherMCCTF) November 11, 2016

Add NCAA Qualifier to Reed Fischer's incredible list of accomplishments this season! He took 7th at the Midwest Regional to advance pic.twitter.com/N2o93uGL9A

— Drake TF & XC (@Drake_TFXC) November 11, 2016

Emma Benner 7th in NCAA Great Lakes Regionals

Great Lakes Regional results HERE.

Gopher Women 4th in Midwest Region

With three in the top 12, the #Gophers take fourth in the team race at the #NCAAXC Midwest Regional. 〽️ pic.twitter.com/Dm3ZOjzP0U

— Minnesota W TrackCC (@GopherWCCTF) November 11, 2016

It's 3️⃣ all-region awards for the #Gophers. Congrats to Bethany Hasz, @mstrandemo & Megan Hasz! 〽️🏅👏 #ncaaXC pic.twitter.com/sSepdXemSy

— Minnesota W TrackCC (@GopherWCCTF) November 11, 2016

Full Results HERE.

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

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

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

The NCAA Midwest Regional is on deck for the #Gophers. https://t.co/Y7f1KuGMKX pic.twitter.com/3o0epGvO43

— Minnesota M CC/TF (@GopherMCCTF) November 9, 2016

Gopher coaches Steve Plasencia and Sarah Hopkins Preview Midwest Regions

Coach Plaz and Coach Hop preview Friday's NCAA Midwest Regional in Iowa City. #Gophershttps://t.co/VgTUL5EZaN

— Minnesota M CC/TF (@GopherMCCTF) November 8, 2016

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

Heather Kampf, Queen of the Road Mile, reveals her racing tips for 24 road Mile event wins since 2011! https://t.co/RhLP8PnnjE pic.twitter.com/7mmvmDS1QR

— Bring Back the Mile (@themile) November 8, 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

Congrats to this year's All-Region honorees in #NCAAD2 XC!
See the full list here: https://t.co/BxWr645Iep pic.twitter.com/cn2wUQ82kC

— USTFCCCA (@USTFCCCA) November 7, 2016

All Region Team Selections HERE
NCAA DII Qualifiers HERE

Of the 64 teams (M&W) that qualified for the #NCAAD2 XC, TEN(!) are going for the 1st time in program history!

MORE https://t.co/om3WMmLWg3 pic.twitter.com/FNvMltsxfG

— USTFCCCA (@USTFCCCA) November 7, 2016

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.

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

#Gophers Carlin Schulz, @tesswaz16 & @danielleander27 led the way at Rocky's Run this morning. 🏃‍♀️💨

Results 👉 https://t.co/evXCa9wg7X pic.twitter.com/IeF6puh7qK

— Minnesota W TrackCC (@GopherWCCTF) November 6, 2016

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.