Team Cross Runs

Race Plan: Brian Kraft 5k

The next race in the USATF-MN series is the Brian Kraft 5k around Lake Nokomis. It should be a very fast race.  Last year it was won in 14:47 by Jeremy Polson and 16:52 by Rasa Troup.

My post-collegiate 5k PR is 18:19 at the 2003 Jersey Shore 5k.  During which I cramped with a half-mile to go placing 2nd.  I’m not in the type of speed shape.  My most recent 5k was the Giving Thanks 5k from Thanksgiving where I ran a 20:01.  Based on my TC 1 Mile time, McMillan says I should be able to run a 18:49 (6:03).

That seems a little un-realistic.  I think I’ll shoot for a 19:30 which is a 6:15 pace.  I’ve not done much speed work lately so we’ll see how that goes!

About the Race

This is the 12th edition of the race hosted by the USATF-MN chapter. All proceeds from the race benefit the Arnold S Leonard Cancer Research Fund which supports cancer research at the University of Minnesota.  Dr. Arnold Leonard has

devoted himself entirely to cancer research in genetic engineering, boosting the immune system with human interleukin-2 gene, boosted by the use of very high antioxidant oils. An Endowed Scholar Chair has been placed in Dr. Leonard’s name in the Surgery Department at the University of Minnesota, and he has also received the Wangensteen Award for Academic Excellence. Dr. Leonard belongs to all the major surgical societies, and continues to lecture throughout the world on the importance of the immune system and its relationship to cancer plus the importance of nutraceuticals as synergistic to the genetic engineering experiments in reducing cancer. He has written over 250 articles and books.

Who is Brian Kraft?

From the race website:

Brian Kraft was an enthusiastic and talented runner from Bemidji, Minnesota. His running career was cut short at the age of 19 with the discovery of Ewing’s sarcoma, a rare form of bone cancer, in his back. Brian lived with cancer for 15 years, undergoing chemotherapy, a bone marrow transplant, and countless surgical procedures.

Throughout the years, Brian continued to run. He ran the lakes and parkways and raced with the local running crowd. In spite of all that life threw his way, he kept a positive attitude. Brian attributed his strength in his fight against cancer to his love of running and to the work of his long-time friend, Dr. Arny Leonard.

Two more detailed stories are available.  The first is a 2007 article originally published in the Minnesota Running and Track magazine, now available a doc file here.  The second is a blog post by the same author at Down the Backstretch, a local blog.

Technorati Tags: Brian Kraft Memorial 5k, 5k, Brian Kraft, Cancer

Race Plan: Lake Minnetonka Half-Marathon

The time has come.  Twelve weeks of training is about to pay off on what should be a beautiful morning to race around beautiful Lake Minnetonka.

Yesterday I published a course preview and I must say that I think it is a pretty ideal course.  Point to point, a few hills, and nice scenery.

My goal is to break 1:30:00 in the half-marathon.  This equals a 6:52 pace for 13.1 miles.  I always say this – but my plan is to go out slow and finish faster.  I’d like to go through the first mile in about 7:15 and then slowly pick up the pace throughout.  I don’t often do this part successfully (although I did it too successfully at the Mid-South Half Marathon, going out 8:05 which was a little too slow!).

I’ve been able to nudge my times down.  My official PR is 1:33:22 set at the Rochester Half Marathon last year.  However, during the City of Lakes 25k I came through the half-marathon in 1:31 something.

I just need to relax, go out slow, and not get over-psyched about the race and I’ll let my training speak for itself.  A Sunday morning race, will make for a pretty low-key Saturday (hopefully) and I should be able to get and stay hydrated and eat good pre-race foods.

About the Race

The 2009 Lake Minnetonka Half Marathon in its 29th year of running filled and closed again this year.  As suspected this is NOT a closed course (if you look at the map you’ll see that some of these roads are the only way in and out of the area) but you are allowed to wear headphones!  They are offering awards in 10 year age groups.  There isn’t much race history to be found on the website.  Wells Fargo is the “title” sponsor for the event starting in downtown Wayzata and finishing in downtown Excelsior.

About Lake Minnetonka

From the Lake Minnetonka website:

Lake Minnetonka (meaning “Big Waters” in the native Dakota language), is located twenty miles due West of Minneapolis/Saint Paul, Minnesota. Formed by glacial melting following the last Ice Age, Lake Minnetonka is one of the largest lakes in the state, boasting 110 miles of shoreline (officially). Other estimates have placed the figure closer to 350 miles, but any way you slice it, it’s a BIG lake.

Various Native American tribes inhabited the area for centuries before the lake was discovered by portagers in 1822. Ancient Indian burial mounds are visible in many locations along the shoreline, and one village on the western end of the lake was originally christened “Mound City” for this reason (known today simply as Mound).

In 1852, a dam was built on Minnehaha Creek and a logger’s settlement grew into the village of Minnetonka Mills. That same year, a fellow from New York City by the name of George Bertram, after a brief visit to the lake, returned to the east coast and recruited a number of his friends, establishing the “Excelsior Pioneer Association”. They returned to Lake Minnetonka in 1853 and founded the town of Excelsior on the southern side of the lower lake.

Wayzata (Dakota for “North Shore”), was founded in 1854, followed by Deephaven, Orono, and nearly a dozen other townships and municipalities.

Technorati Tags: Lake Minnetonka, Half Marathon, Lake Minnetonka Half Marathon

Race Plan: Fred Kurz 10 Miler

My training plan calls for a 15k race this week.  The closest I can find is the Fred Kurz Memorial 10 mile race hosted by my running club – the MDRA.

The race is only $5 for members and $8 for everyone else.  Membership does have its rewards! When I sent in my registration I didn’t realize this was a handicapped race.  Slow runners will start first and then we will all finish about the same time.

Here are the times I submitted (late):

Human Race 8k  2009 – 33:03  (6:38)
Giving Thanks 5k – 20:01  (6:26)
USATF-MN 10k XC – 43:09  (6:56)

The official entry says they will use the “”world-renowned” Lanin Guessimetric Method (implemented by Rick Recker)”. My research showed no handicap method with that name – so I’m guess it is a super special formula of guessing. We shall see.

My last and only 10 mile run was a DINO Trail race in Indianapolis.  My time for that was 1:19:11 (7:55) so hopefully I can beat that!  My current 15K PR is 1:03:24 (6:48) which would be right where I want to run on Saturday.   Based on that my goal will be to run 1:08 for 10 miles.  Based on the 2008 results this would place me pretty high overall (8th) and win my 10 year age group.

The Fred Kurz race will be an out and back along the Luce Line Trail (DNR) starting in Wayzata, MN.  The site says it is hard packed clay. However, there is currently construction on this segment of the Luce Line and all the site say is a “modified course” so that should be interesting.

Who is Fred Kurz?

From the race website:

Fred Kurz was a charter member of the Minnesota Distance Running Association. A resident of St. Paul, he attended Murray High School and the University of Chicago. He was killed in a bicycle-automobile accident in 1963. This race in his memory is the oldest continuously held running event in Minnesota.

Technorati Tags: Fred Kurz, 10 Mile, Wayzata