JOHN STORKAMP

Of all the interviews that I haven’t done yet, this one is probably the most overdue. I first met John Storkamp in Arizona nearly 2 years ago as we prepared to run the Grand Canyon. For me, it was a unique adventure. For John, it was one of many unique adventures that have defined his running career. When I asked him his PRs he told me I could edit them down. However, I kept them all listed just to show the wide range of unique races he’s done. In addition to his own racing, the 34-year-old Hasting resident is busy directing many of the best ultras in the state. Just a warning, this interview is long, but I think we’ll worth it. (Photo by Adventure Minnesota Films)

Congratulations on finishing another Arrowhead 135 recently. For those that aren’t familiar with this event, can you give us a brief description of what it involves?
Thank you Chad. I was fortunate enough to complete the race this year, making this my 5th finish in eight attempts. The Arrowhead 135 is a self-supported winter ultramarathon where runners can compete on foot (running and walking), on fat-tire bikes or on cross-country skis. You must carry mandatory survival gear with you at all times (sleeping-bag, bivy sack, stove and fuel, extra clothing, food, water etc.) in a "pulk" sled, which on average weighs about 45 pounds when fully loaded. The race takes place annually the last week of January or the first week of February, starting in International Falls and finishes on the southwest shore of Lake Vermillion near Tower, MN. The race is held on the Arrowhead State Trail, a hilly, multi-use trail which is primarily used by and groomed for snowmobiles in the winter. There are three checkpoints over the 135 mile course where you must check-in and can refill water - you can also pickup your drop-bag with additional food for the second half of the race at the 75 mile checkpoint. Aside from the last couple of abnormally warm years, it has routinely gotten down to -20F during the race and I have experienced temperatures as cold as -38F. It is the most challenging footrace in Minnesota and one of the toughest ultra-distance events in the world.

I’ve read that this was the most difficult Arrowhead yet, as only 7 of the 42 runners finished. What made this year’s race particularly tough?
Some people have said this was the toughest year yet, I am not sure about that statement, but I guess this is a very individual thing. That being said, the finishers’ percentage was lower than the past few years. The way I see it, every time you compete in the Arrowhead 135 it feels like the toughest year - it chews you up and spits you out every time, that is just part of its charm. The additional challenge this year came as a result of warm temperatures coupled with a considerable amount of snow the first night. These conditions made it very difficult to stay dry and the 8 to 10 inches of new, heavy, wet snow provided very difficult footing for running or walking. I used this year’s race as a training run for the ITI350 and was holding back from the beginning, starting in last place. This paid off later in the race when things got tough. As a result of this conservative approach, I eventually moved up and finished in second place.

While impressive, this year’s Arrowhead was really just a “training run” for the Iditarod Trail Invitational 350, which you completed in early March. During the event you and your friend, Matt Long, covered 50 miles a day for 7 straight days. You guys agreed to stay together and walk the entire event, rather than racing it. Is it possible to briefly describe a week-long race?
This event in Alaska is something that I had been aiming to do for nearly a decade - besides its big brother, the full 1000 mile version (the entire Iditarod Trail), the 350 is considered by many to be the toughest ultra-race in the world. I had won a complimentary entry into the 2012 race by winning the 2011 Arrowhead 135, but by the time the race rolled around, life-stuff had gotten in the way and I was in no position to compete in the event. This year, things were different, preparation went really well and I was ready. I did the Tuscobia 150 and Arrowhead 135 as training leading up to ITI350 and toed the line feeling really good about it.

As you mentioned, Matt and I decided to stay together with the primary objectives being; 1) to not get lost and 2) to finish the race. So yes, we put racing out of our minds and just enjoyed the experience. The first days proved to be the toughest for me, then after about 100 miles, I was fully settled into the routine of traveling an average of 50 miles a day.

Doing this race is an incredible experience, if you look on a map, there are no roads, no cities (aside from a couple of remote lodges and a few native-villages) once you leave the start and head northwest into the interior of Alaska. You are self-sufficient over some of the most remote terrain anywhere in the world. Traveling safely through the wilderness with the skills you have developed over many years of training (winter camping, ultrarunning and racing) is a feeling that is hard to describe, it is both empowering and very humbling at the same time. There were moments of great hardship and moments of great joy - an event like this is like a can-opener, it cracks you open and you get to see what you are made of. The sights seen, feelings felt and experiences had are nearly impossible to articulate.

On Facebook you mentioned that you don’t throw the term “epic” around too much, but that you thought this event might earn that title from you. What was it that put this event over the top?
Yes, I did say that. I hear people use the word all the time... like, "That was the most epic 50K ever!". I am sure what is deemed "epic" is purely in the eye of the beholder and is informed by your personal limitations and life experiences and maybe I am just too damn desensitized, but after two decades of running, I had never called anything epic. But this one has earned that distinction. The vast distance, the remoteness, the difficulty of the terrain, the beauty, the camaraderie with the other competitors and the anchor that you must pull the entire way all conspire to create and unbelievably tough mental and physical challenge and an unforgettable experience.

What are some of your other favorite ultra/trail events?
This list has gotten very long over the years. I have run the oldest and biggest ultra in the USA (JFK), I have run the most hyped ultra that just about nobody will ever run (Copper Canyon), I have competed the double crossing of the Grand Canyon, a.k.a. R2R2R, and generally have been fortunate enough to get around and run some pretty awesome events. But I always come back home and prefer the events here in Minnesota. I think my two favorite trail races are the Half-Voyageur Trail Marathon (recently renamed the Eugene Curnow Trail Marathon) and the Voyageur 50 Mile Trail Race - these are two classic northern Minnesota trail races with tons of history. They are old-school, no-frills events and the courses are super challenging – running over really varied terrain, including single-track, double-track, service roads, gravel roads, bike paths and paved roads.

While you’re probably best known for your involvement in ultras, you’re not afraid to mix it up on the roads a little either. What are some of you favorite road events?
People are always shocked to hear this from me, but I have always loved road running and racing. They just don't always love me back! Hands down my favorite road races is the Paavo Nurmi Marathon in Hurley, Wisconsin. It’s an old-school, low-key, grind-it-out road marathon and is one of the oldest marathons in the country. The Ron Daws 25K and Twin Cities Marathon are a couple of my local favorites.

John on the trails. (Photo by Todd Rowe)

Backing up, it sounds like you’ve been active your whole life, but is there a time that you can pinpoint as to when you “became” a runner?
I have been active my whole life. Part of that I think comes by default. Growing up in the ‘80s and early ‘90s, kids were just more active. When I was little, I traveled around my hometown far and wide; on big-wheels, bikes, skateboards and on foot. My sister was athletic and in cross-country - I can remember being 11 or so and borrowing some shiny, blue Nike running tights (they were so long I had to roll the legs up and the waist down) and went for my first few runs. In 6th grade I joined the Hastings Cross Country team but got kicked off a few weeks after joining for selling weed in school. I started running again around the age of 15, but never again on a school team. However, I ran my first race ever, the Twin Cities Marathon, about a year later, just after my 16th birthday.

Tough question, but it seems like a lot of people that are really good at extreme ultras, I’m thinking of Dean Karnazes, Pam Reed and Timothy Olson, have all battled drug problems in their past. And in the video you submitted for Adventure Minnesota Films, which you can see HERE, you mention dealing with drugs in your early teens. Do you think somehow the two are related, perhaps in terms of their ability to become addictive?
Yes I certainly do, but needless to say, the two are certainly not mutually exclusive. I have a lot of friends that I run with who have battled the same demons I have and by no means think it is a coincidence that they have gravitated towards running and ultras. Without getting too philosophical here, I believe running is natural. I also believe the life we are living in the 21st century is quite unnatural; whether it be our food, how we spend our days, our lack of physical activity, the amount of screen time we are exposed to, etc. Some people don't adjust well to modern life (they belong to a different time and place) then turn to drugs and alcohol to cope. As an addict, if you are fortunate enough to come out on the other side from your addiction, turning to running (and ultrarunning) is the next great escape (and is quite a bit healthier). But maybe its not an escape at all, maybe it is just returning us to what is natural, to what is at the core of our being and to what we should be doing as a species... being physical and moving forward.

You ran your first marathon at age 16. Did distance running “replace” the drugs problems you had?
I spent a lot of time in AA and NA meetings and seeking out help from other people that had experiences similar to mine. That was the key to getting clean and sober. That being said, running, weight-lifting and an active lifestyle were all an integral part of my recovery and continues to be to this day. I protect my recovery and running as if my life depends on it. That is why my focus, when it comes to running, has always been on longevity and consistency, over performance. To this day I still consciously hold back a little in training and racing because I don't want to get burnt-out or injured. If you are a obsessive-compulsive runner (like me), the hard part is not seeing how far or hard you can push yourself (that comes pretty natural). The key is in holding yourself back and making good decisions (just as a good coach is meant to do).

Now you talk about living the “straight edge”. What does that mean for you?
I throw the term around and ultimately I believe in the message, but really, the important piece of the message is that I am clean and sober - it is just a sexier term that does not seem to scare people off as much as other "recovery" lingo. I don't try to wear it on my sleeve, but I am not afraid of letting people know where I have come from. A big part of what I strive to do in life (and frequently fall short) is to help and be an example for others who are struggling with their own addictions, particularly young people (I got clean at a very young age). It is important to let younger people see that you can lead a good life, have fun, be different and kick some ass, sober. The Straight Edge counter-culture has been around since the early ‘80s and seems like it is something kids can relate to. I identify with it.

What other races do you have planned in 2013 and what are your goals?
Goal one is to recover from all the winter racing, having raced 635 miles in just over two months. Second, is to get back to a consistent training schedule and start with some sub-marathon distance road races early this summer. From there I have been putting some thoughts into when I might reach my 100th marathon or ultra. For some reason this goal has become more important to me the last few years. I think it is to pay homage to the hard-earned longevity I have had. I don't race just to race, but nevertheless it has become a goal. I just hit my 77th (marathon or ultra) at ITI and have been wondering if I can hit 100 by the end of 2014. After that I think I will be due for a year off from ultras so I can focus on some shorter road racing and maybe a fall marathon in 2015 to try to significantly improve my Marathon PR. We'll see though, I usually just go by feel and try to keep it low stress. I am ultimately just one of a million average recreational runners out there, so it has to be fun, otherwise there is little point.

What are your PRs?

This list seems kind of silly, since I do so many types of races, but here goes! Note: I’ve still never run a 5K or 1M race.

350M Self-Supported Winter Ultra = 7 Days 5 Hours 15 Minutes
150M Self-Supported Winter Ultra = 49:19:00
135M Self-Supported Winter Ultra = 40:32:00
100M Trail = 18:16:26
12 Hour Road = 85.5 Miles
70M Self-Supported Winter Ultra = 20:25:00
100K Trail = 12:45:07
100K Road = 8:08:47
50M Trail = 7:46:00
50M Road = 6:04:00
50K Trail = 3:58:00
Marathon Trail = 3:29:00
Marathon Road = 2:53:59
30K = 1:55:51
25K Road = 1:31:19
Half Marathon Trail = 1:34:47
Half Marathon Road = 1:17:30
10M Trail = 1:05:00
10M Road = 59:00
10K Road = 34:30
8K Road = 28:45

What are some of your favorite accomplishments?
Winning the final edition of the storied Edmund Fitzgerald 100K road race. My time (8:08:00) was not super-fast by historical Ed Fitz standards, but to have my name on that list of winners is awesome, an absolute honor and something that I am really proud of. The one thing that sticks out for me is that I actually started this race a few minutes late. It was super foggy that morning and my wife Cheri and I got turned around on our way to the start. We actually passed the runners in the car as we headed to the start-line! By the time I caught the lead pack I was out of breath and Dan from Thunder Bay took off pretty hard out of the lead pack. We ran about 1:05 or so for the first 10 miles, which was absolute suicide pace for me considering we had 52 miles to go. Apparently it was for Dan too as he eventually fell off the pace. I spent the last 10 miles of this race looking over my shoulder wondering who was coming, but ended up finishing about an hour in the lead.

Being the first person ever to finish the Arrowhead 135 on foot. I was in unchartered territory and it was a real battle to finish and get the win. I died a million deaths during that race. During the second half of the race, I encountered -20 to -25F and I only saw one other competitor and one volunteer the entire time.

Completing the Iditarod Trail Invitational 350.

My 25K PR, which I ran at Ron Daws. I was nowhere near the win, but felt great the entire time and was thrilled with my finish time of 1:31:19, averaging 5:53 pace. I should have been running a marathon that day.

Winning the Door County Fall 50M in 6:04. It was nearly the perfect race for me. Myself and two other guys went out really hard at this race covering the first 10 miles in 1:04 or so, we settled down after that but still hit the marathon mark in 2:58, I believe. The only negative during that race was at about 50K I hit a bad patch, which cost me the sub-6:00 finish. But I rallied, moved up from third place to first against very stout competition and got the win.

Putting up 85 miles at FANS 12 hour in 2010. I am still a couple of miles short of the course record, but hope to keep going back and trying until I get it some day.

What do you consider your strengths? Weaknesses?
My strength is my strength (both physically and mentally). Physically: I am barely 5'8" and weigh 165 lbs. For top-end-speed this is a liability and is probably why I have gravitated towards the longer distances. Having some mass has helped to keep me relatively injury free, has allowed me to train fairly high mileage and can be of real benefit in an ultra when you need a strong core and upper-body to push through the late, painful miles. Mentally: The challenges I face during a race are usually dwarfed by some of the challenges I have faced in life. This helps me to deal with the hardships that creep up late in races and I don't get rattled too often.

My greatest weakness is probably also a strength at times; stubbornness and single-minded focus. I often times get too wrapped up in work to train properly and vice-versa, I can get too wrapped up in training and loose focus on other things. Like all things in life, proper balance is required.

In addition to your own running, you’re heavily involved with the local ultra scene. What races do you currently direct and why do you think it’s so important to give back to the sport?
I am the race director for the Zumbro Endurance Run 100M, 50M & 17M, Superior "Spring" Trail Race 25K & 50K, Afton Trail Run 25K & 50K, Superior "Fall" Trail Race 100MI 50M & 26.2M and the Endless Summer Trail Run Series (various distance trail races from 5K to 7M). I originally got involved as a volunteer because I wanted to give back to the sport that had given so much to me. Since then I have taken over as Race Director for the above-mentioned races and I volunteer at several others throughout the year. As anyone who has been involved with putting on races knows, they do not happen without volunteer support. The economics of all but a handful of real high-profile events just simply don't work out and events rely on dedicated volunteers and sponsors to help make the events happen. Simply put, it takes a village, and without the village, we don't have the great events in our state that we do now. I have been very fortunate to work with really great people in making these races happen and have formed many lifelong friendships through this type of work.

John from a familiar perch while he directs one of his many races. (Photo by Zach Pierce)

One of the unique things about your races is that you design all of the awards and t-shirts. What inspired you to start doing that and what kind of feedback have you received?
I have been doing artwork, producing music, messing with photography and been involved with graphic design forever. I sometimes joke that I took over these races just so I can push my artwork on people! I get a lot of positive feedback and a lot of questions about the meaning of the artwork portrayed on the race shirts. The way I see it is this; How many shirts with the silhouette of a runner on it can you have? I like doing something way off the charts to get people thinking and guessing a bit - I think I have yet to put the image of a runner or even a date on any of my shirts. People usually think they are concert t-shirts or are club shirts from some kind of cult or something!

If people want to run one of your events or volunteer, what are the best ways to stay informed? Do you have a website or facebook page that people can follow?
Yep, each race that I direct has its own website and Facebook page easily found via a quick Google search. Links to all of the races can also be found at Rock Steady Running. Please support the local racing scene, whether it is one of the races I direct or one of the 100s of other great races in our state. We are lucky to have such a vibrant racing scene.

If you could run with any Minnesotan, past or present, who would it be?

I don't know how everyone else you interview seems to have such and easy time with this one... I am sorry but I am going to have to circle around this one a bit. I am fortunate that many of my running mentors and heroes are fiends of mine and I get to run with them all the time. While I have great respect and admiration for the fast / elite runners, I have equal respect for those local champs or even middle and back-of-the-packers that have great consistency, strong character and a long history in the sport. Eugene Curnow, who passed away this year, Ed Rousseau and Burt Carlson are some of the local names that come to mind. If we are talking about the famous and elite, the obvious ones for me are – Ron Daws, Dick Beardsley, and Buddy Edelen would all be contenders. All of that being said, I would have to say Barney Klecker. For years, my number one passion / favorite distance was 50M to 100K on the road and Barney ruled these distances and still holds the American Record for 50M. Some day I would like to take another shot at running good times at these distances and when the time comes, I would like to reach out to Barney and learn from the best.

Finally, what advice would you give to someone that’s considering doing an ultra marathon?

If you want to run an ultra, just do it. It’s okay, its natural, it’s not as far or as hard as you think. You just need to modify your marathon training a little bit and be sensible. I used to tell young people and faster runners to stay away for awhile, so they could continue developing their speed before killing it with ultras. However, over time my thinking has been changing on this and I now believe that this really only applies to the very top, most elite runners competing at the shorter distances. For everyone else, it is probably not going to hurt your road or sub-ultra running and quite conversely may improve it as long as you don't over-race. Needless to say, once you cross over to doing ultras, continue to do shorter runs and shorter races so you don't loose your speed, good running form, flexibility, etc. Find some older guys (or gals) that have been at it awhile, even if you’re faster then them, and get in on some long runs. Be a fly on the wall and learn the tricks of the trade. Most importantly, have fun and at the same time, do the necessary work to safeguard yourself from injury so you can stay consistent. Consistency being the defining factor in most runners’ success.

LANCE ELLIOTT

After college it seems like, one by one, my cross country and track teammates stopped running.  As the years passed, I keep looking over my shoulder waiting for them to start racing again, especially as they neared 40 years old and have established their family and career.  While that hasn’t happened with any of my teammates (yet), it is the case with Lance Elliott.  If you’re a competitive local Masters runner, you’re probably wondering where the hell he came from.  Well, he’s been around – just not running.  The 42 year old Edina resident is actually a former Big 8 standout while at Iowa State University.  After a 15 year layoff, he’s back to running – and racing – and racing fast.  This weekend he’ll be participating in the USA Masters Indoor Championships, where his 4:26 mile makes him the top seed in the 40-44 age group.

First off, I believe every Master runner in Minnesota wants to know where you came from? There aren’t any race results for you prior to turning 40 in 2011. What were you up to before that?

It may seem like I came out of nowhere, but I have been in the Twin Cities for over 17 years. There are no prior race results because I didn’t run at all, let alone race. I was preoccupied with starting and running an engineering, real estate, and construction company, raising a family, fixing up our older house in Minneapolis, or designing and building our new house in Edina.

How and at what age did you get involved with running? Where did you run in high school and college and what were some of your accolades?
I grew up in Iowa near Montezuma, between Des Moines and Iowa City. I played all the typical sports until my sophomore year in high school, when I began to focus on running. I had my breakthrough race at the Drake Relays 1600 that year placing second or third (too long ago to remember) in 4:19. I came back to win the Drake Relays 1600 my junior and senior years as well as the 3200 my senior year. In 1989, I broke the class 2A 1600 State Meet record with a time of 4:16.99, which still stands today. I also won the 800 meters at the state meet in 1:55 my senior year.

I ran track and cross country for Iowa State University from 1989-94. I placed at almost every Big 8 meet I ran (typically mile/1500), and was on the winning 4×800 relay one year. I never qualified for nationals, missing by less than .3 second one year. My best 1500 was 3:45. I ran a number of races between 3:45 and 3:47, but never had the breakthrough race of 3:42 which I was in shape to run. My best indoor mile was 4:04.

I received a number of different awards both in high school and college. I would have to dig through my boxes in storage to remember what they were.

As far as your 15 year hiatus goes, was it a conscious decision to stop running or did it just gradually fade away?
After completing my eligibility at Iowa Sate, I continued to train with the team, but my heart wasn’t in it. I was tired and frustrated with my nagging knee injury, which continued to hold me back. In December 1996, I graduated, got married, move to the Twin Cities, started a new job, and even squeezed in a 10 day honeymoon during that two week period! From that point on, my focus was on establishing myself in the Twin Cities, working, and raising a family. Running was the last thing on my mind. I felt washed up and never thought I would be able to run again.

What about when you decided to start running again, what spurred that decision?
I always had it in the back of my mind that I would love to return to the Drake Relays and run the Master’s 800 when I turned 40. But after I turned 39, I had a somber moment while playing football with my boys. I was out of shape, fat, stiff, sore, and didn’t think I would be able to run again. A few months later, my old teammate, Sean Mulheron, and I went down to Ames to watch the Big 12 Indoor Track Meet. On the way back, it dawned on me that if I am going to run at Drake Relays the following year; I had better start getting ready. So after that trip, I went out and purchased a new pair of running shoes; and on March 1st of 2010, I got off the couch and started running.

What similarities and differences have you noticed between your two running lives?
There are a lot of similarities. Looking ahead to future races, planning out the training schedule, and “fitting” the runs and workouts into each day’s other activities are very much the same. The only difference is now I am working and supporting a family compared to going to class, studying, and other student related activities.

On the other side, one of the main differences relates to today’s technology. In my previous running life, we had no cell phones, internet, facebook, downthebackstretch.com, etc. We only had Runner’s World and Track and Field News. Our circle of communication was just our teammates, coaches, and a few friends. Now, the amount of information is incredible. After emerging on the Masters scene in 2011, I quickly began to have communications with other runners and media all over the country. Everyone knows what everyone else is up to.

The biggest difference personally, of being almost 20 years older, is the perspective of time. As the saying goes, “if you only knew then what you know now”. This especially goes for understanding training programs, looking at things long term, and avoiding injury. I often wonder what I could have accomplished in my previous running life if I had been able to accomplish the level of (smart) training that I have completed over the past two years.

You definitely excel at the shorter distances, having run 4:26.29 for the Masters 1 Mile at the New Balance Boston Indoor Games just last month, which was good enough for third place. What were your goals for that meet and were you happy with the results?
I was second in the same race in 2011, with a time of 4:23. I hoped to win it this year, but I knew it would be tough since a number of new guys have entered the scene. I got boxed in early and was slow through 800. I then ran a big negative split and almost caught the leaders at the end. I was disappointed after the race, but later content, as they are two of the best Masters milers in the world. In fact, the winner went on to break the world record for the 45-49 age group a couple weeks later.

Last year you stuck to the track and 1 mile road races. Do you plan on running any longer races in 2013 and what are your goals for the year?
My main goal is to repeat winning the Drake Relays Master’s 800. The other bonus this year is that there is a Master’s 800 at the USA Championships held on the same track in June.

I still plan on running the TC 1 Mile, Rice Street Mile, Minnesota Mile in Duluth, 5th Ave Mile in NYC, as well as other track races. But I do plan on running some longer road races this year. First on my list is to run a decent 5k, and then move up from there. Who knows, I may even sneak in a fall marathon.

What are your pre- and post-Masters PRs?

High School
800 1:55
1600 4:16
3200 9:18

College
1500 3:45
Mile 4:04
3000 8:24
5k 15:21
10k 32:18

Masters
800 2:01
1500 4:02
Mile 4:22
3,000 8:57
5,000 16:13
10,000 33:48

What are your strengths? Weaknesses?
Us guys never like to admit to weaknesses, so let’s start with strengths. My training partners will vouch for me that my strengths are focus and ability to complete incredible interval workouts and races. Whether it is 20 x hill, 6 x 1000, or negative split race, I can typically push way beyond what I really should be able to do. As for weaknesses, I struggle with longer threshold or tempo runs and longer races. I am inherently lazy and would rather work super hard for a shorter period of time rather than half as hard for a longer period of time. I have been working on this and hope to improve my longer races in the near future.

What is your fondest running memory?
Getting 2nd place in the Drake Relays 1600m as a sophomore in high school. I was the last runner to qualify for the event after running 4:32 a few weeks earlier. There was no room for me in the lanes, so I had to line up behind everyone behind the starting line. I ran a 13 second PR and finished with a time of 4:19.99. That is when I became a miler.

As a Master runner, I have two that stand out. The first was getting second place in the 1500 which was held on the final day of the 2011 US Championships at Hayward Field in Eugene, Oregon. My time was a new all-time Minnesota state record and was ranked 8th in the world for 40 and over in 2011.

The second, one of my fondest ever, was winning the Drake Relays Master 800 last year. Crossing the finish line in first place and jogging a victory lap in front of my “home crowd” 23 years after last doing it as a senior in high school was an incredible experience.

Do you have a favorite local or national race?
Drake Relays will always be my favorite running event. Below is a list of other races I enjoy. I hope to run more local road races in the future so I can add to my list.

Local: TC 1 mile, Minnesota Mile in Duluth, Rice Street Mile, Brian Kraft 5k, Victory 10k

National: New Balance Indoor Grand Prix in Boston, 5th Ave. Mile in NYC, and all USATF national meets

If you could run with any Minnesotan, past or present, who would it be?
As for present, over the past couple years, I have already had the privilege to run with many outstanding runners. One of my biggest highlights was helping Heather Kampf by running with her during her workouts last year leading up to the Olympic Trials. She ran very well, making it to the finals in the 800, only to come up a bit short qualifying for the Olympics. She then went on to win a record number of road mile championships. More recently, I have helped with other Team USA Minnesota members with workouts, races, and accepted an invitation to be on the Board of Directors.

As for past, I would have to say Steve Plasencia. Most people don’t realize what Steve accomplished as a Master’s runner. He broke the American Records for 40-44 in the half marathon, 25k, 15k, 5k and indoor 3,000. Steve has also done a great job coaching the U of M team.

Finally, what advice do you have for other runners who may be starting to run as a Master?
My advice to Masters runners is the same advice I give for almost anything that anyone does, and that is to have fun. If it is not fun, it is not worth doing. The next thing is to find out what motivates you. Pick a race that you would really like to do well. Don't be afraid to train harder than you think you can on the hard days, and be sure to go easier than you feel you should on the easy days. Set your sights on that race and you may surprise yourself. I see too many Masters runners that just run the same pace every day and run the same times at every race and never improve. Unless you happen to be at the top of your game at the current time, you can always improve regardless of your age.

SUZIE FOX

Last year, Suzie Fox started her season of at the Meet of Miles and finished with Ironman Wisconsin. Along the way the 29 year old Chaska resident qualified for the Ironman World Championships in Kona Hawaii this October by winning the 24-29 age group with a time of 10:38:43, including a 3:30 marathon after swimming 2.4 miles and biking 112 miles. You can read the recap of her race HERE on her blog. You can also follow her on Twitter @SuzieFoxTri.

First off, congratulations on qualifying for Kona on your first Ironman attempt. Was that the goal going in and were you surprised to qualify?

Thanks! Qualifying for Kona was never on my mind. I decided to do an Ironman to enhance my coaching career so I could coach Ironman athletes and then I obnoxiously begged and pleaded my two best triathlon girlfriends to register so we could all do our first one together. I got hit by a cyclist at a half Ironman in Iowa three weeks before the race and was really banged up so I felt lucky to even be at the start line and never dreamed I would be in contention for a Kona slot.

You were able to do a lot of your training last year with those two girlfriends, Heidi Keller Miler and Ann Snuggerud. All three of you had terrific Ironman debuts as Heidi finished in 11:03 and Ann in 11:12. Are you going to be able to convince them to train with you this summer as you prepare for Kona?
Ann loves long runs and swimming so I can always count on her. Heidi gets very busy coaching swimming in the summer but can regularly swim very early in the morning with me. Very early means before 5am but she is worth the wake up call. Last summer Heidi even agreed to do a 29 x 200 birthday swim with me on my 29th birthday which actually meant 29 x 225 for her since she is so much faster than me in the water. That is a true friend! I was crushed that both of them just missed a Kona slot, it won’t be the same without them in Hawaii. Luckily I am weird and I thoroughly enjoy a 5 hour bike ride or a 3 hour run all alone just as much as I enjoy training partners.

Team Chaska; Ann Snuggerud, Heidi Keller-Miler and Suzie Fox (left to right)

That race isn’t until October. What are your other plans for the year leading up to that?

The TC 1 Mile and Get In Gear 10K are my can’t miss spring Minnesota running races, I love both of those. All my favorite local triathlons and duathlons are in May and June so I am racing an Olympic distance or shorter event almost every weekend those two months. Then I am taking all of July, August, and September off to train for Hawaii but will do one half Ironman in both July and August at venues notorious for being hot (Racine, WI & Palo, IA). September will be strictly a very disciplined high volume Ironman training month.



Your bio on the OptumHealth Performance site says you played fast pitch softball for 17 years. How/why did you switch from softball to endurance sports? Was there a particular endurance sport that came first between swimming, biking and running or did you just start with triathlons?

After collegiate fast pitch softball ended I still had a burning desire to compete and push my body mentally and physically. In 2008, I started running and instantly loved it. My sister and I signed up for a half marathon the week before the race, without training. It was very stupid and I was very sore, but hooked. Biking followed and was the easiest for me to pick up, which led to duathlons that fall. Swimming came last and I started doing triathlons in the summer of 2009. The swimming motion still feels very awkward after throwing a softball overhand for so many years. I could throw both right and left handed so my arms still want to throw a ball on the swim recovery from muscle memory. But I loved triathlon so I much I wanted to make a career out of it. I am addicted to the intense physical challenge of triathlon and the people I have met through the sport are fabulous.

In addition to your own races, you are also a coach. What types of coaching do you do and how can people find out more about your services?

I have been a personal trainer since 2005 but my love of triathlon inspired me to become a triathlon coach in 2010. In addition to personal training I do triathlon coaching for corporate employees of United Health Care and Optumhealth and also for anyone else in the public (kids and adults) who want a personalize triathlon, duathlon, running or general fitness plan. You can find out more about all our services at OptumHealth Performance. We do coaching, testing, form analysis, and much more for athletes of all levels and abilities.

What one piece of advice do you give to your athletes the most?

Do not compare yourself or your race results to others, only compare yourself to your past times. Triathlon is your own personal journey, other people have been doing this sport longer, have more free time to train and have faster/fancier equipment. Doing your best, having fun, enjoying a healthy active lifestyle, sportsmanship, friendships and challenging yourself to improve your own personal records are what racing is all about.

Can you tell us a little about your nutrition, which on your blog you describe as a juicer, raw food, Kombucha tea and green smoothie enthusiast?
My nutrition is centered around fruits, veggies, and raw nuts. My brother-in-law got me started juicing daily in 2004, I bought a Vitamix in 2007 to make green smoothies, and my aunt who lives in Boulder got me started fermenting my own Kombucha tea in 2009. I think nutrition is very personal and I feel the best when I eat mostly plants. This is not for everyone. I have completed grad level nutrition coursework but I am not an expert or a registered dietitian. Food is fuel to me, I eat to recover from the workout I have just completed and to have energy to complete my next workout. Very sparingly when I am away from my own kitchen I eat meat and/or diary and I always feel sick after. I have the most energy and recover faster eating plant based foods but never push my beliefs, make suggestions to or judge my friends, family, or clients on their eating habits. People are quick to pick on vegans but that is how I eat the majority of the time and I feel great and eat a delicious variety of foods daily.

What do you consider your strengths? Weaknesses?

Swimming and bike handling are my weaknesses. My work ethic, bike power, and mental toughness are my strengths. I will never be the best athlete out on the course but there is not a sole that I would trade my drive, heart and love of the sport with. A quote I love is, “Hard work beats talent when talent doesn’t work hard.”

What is your fondest memory from tris?

Ironman Wisconsin was the most fun I have ever had racing. People ran up the hills on the bike course with me like the Tour de France. We got to run a lap around the Badger’s football field which was interesting. Seeing my dad’s smile all day behind a big camera lens, having my mom there cheering too, and hugging them both at the finish line. The energy and crowd support on State Street during the marathon was electric. I smiled the entire bike and run, chatted with volunteers in transition, gave high fives to little kids throughout the run, and really enjoyed the day to the fullest. I didn’t want the race to end. Everything just made sense when I crossed the finish line and watched my training partners cross the finish line, things just clicked like all the sacrifices I made to train were worth it, I had picked the right career, how supportive my parents are, how much I love this sport, and that I have pretty amazing training partners. I couldn’t stop smiling for days after!

Proof that Suzie couldn't stop smiling during Ironman Wisconsin.

Do you have a favorite local and/or national race?

We are really spoiled in Minnesota and Iowa because there are so many well run triathlons and duathlons with great competition. The Gear West Duathlon has to be my favorite duathlon because I love trail running, so the combo of two 5K trail runs with an all out 17ish mile bike on roads in the middle is a blast. I could probably change my favorite triathlon every weekend as there are so many, but right now I would have to say Ironman Wisconsin is my favorite triathlon and national race because it was my first IM. I will be back in 2014.

If you could swim, bike or run with any Minnesotan, past or present, who would it be?
Can I count Kara Goucher and Scott Jurek as Minnesotans? Scott’s book Eat and Run makes me proud to be an endurance athlete eating the way I do. I would love to pick his brain during a run about eating and running. Kara Goucher has it all in my eyes, she is a mom while living her athletic dreams. I want to be a mom someday while still working and seeing how far triathlon will take me. I would love to ask her questions over a run about her running career, running during and after pregnancy and much more. I think she is a great role model for women.

Finally, what do you know now that you wish you’d known when you first started doing triathlons?
Swimming is actually fun! I think an open water swim keeps some people away from trying the sport. It almost kept me from attempting triathlon but it can really grow on you if you work hard, stick with it, and find a group to push you or a coach to give you a variety of structured and helpful swim workouts. Don’t give up, just keep swimming! You will get better! As Heidi reminds me all the time, Rome wasn’t built in a day, just keep swimming!

STEVE THOMAS

I mentioned in the intro to my last interview that the top runners in the area are usually the same year after year and that we typically don't see people come out of "no where" and win Minnesota's Runner of the Year award for their age-group. Well, similar to Kathi Madden, the women’s 55-59 winner, Steve Thomas came out of no where to win the men’s 55-59 age group in 2012. Not only did the 55 year old Delano resident put together a perfect, undefeated season for his age group, including the fastest times from 5K to 25K, but he also set state age records at ever single distance that he ran.

First off, congrats on a terrific season. While you’ve had fast races in the past, this year you were able to race a lot more. What do you attribute your successful season to?
Thank you, I never expected such an enjoyable and rewarding year. The season began with a solid Get in Gear 10k. After the race; I spoke with Bobby Paxton and Michael Bjornberg who invited me to join the Run n Fun team. That was the catalyst for the season. The support and encouragement they provided pushed me forward in 2012. I also feel fortunate to be able to race with some of the most competitive and speedy runners around.

In the process you won your first Runner of the Year award and “destroyed” some state records by large margins. Were you aware of all these things during the year?
I’ll tell you what…When I look at the list of names; all age groups, women and men…I feel very, very lucky to be a part of this group. I knew I was training diligently this summer; and I felt ready for most races. The USATF Minnesota team circuit races were my focus in 2012, as they allowed me to better focus and plan on progressing from shorter to longer racing distances.

What changes did you make to your training and how did your performances improve from previous years?
The major change was to recall my workouts from the 1980’s and adopt them into my current training program and capabilities. In past years, I simply ran distance; with the occasional track workout. This year, I re-acquainted myself with hills, fartlek, intervals and tempo runs. Additionally, a change in diet and some core training helped to improve and sustain my training and racing throughout the season. I also had the opportunity to run with my son quite a bit over the summer. He’s very quick, and willing to pull me through the miles.

With a new year right around the corner, how do you top this year’s results?
I don’t look back. New year, clean slate, just another lap…

What are your goals for 2013?
Most importantly, my wife Marie and I will celebrate our 30th wedding anniversary. She has been so supportive and understanding for the time it takes to properly train and race. In 2011, she was diagnosed with breast cancer; and has since made a 100% successful recovery. My goals for 2013 are simple: Cherish my family and….run fast.

Backing up, how and at what age did you get involved with running and did success come quickly for you?
I started running in High School for Eau Claire Memorial (WI) when I was 15. My Father ran cross country and track for Minneapolis Southwest back in the 40’s…and he was a great inspiration. I had some modest success in my mid-20’s, but nothing earth shattering. Success has never come quickly or easily…simply because I never consistently dedicated myself for any period of time. Sometimes 4 or 5 years would go by without running a step. Life happens fast; raising a family, establishing a career, and occupational relocations all took priority for many years. As I toppled over age 50; I realized that one needs to simply make the time for as much as you can. Running as always been a loyal companion…it was just out there waiting for me to return.

What are your PRs?

2012
5k - 16:56
8k - 28:40
10k - 35:22
15k - 54:39
25k - 1:33+
10 Mile - 58:15
Half Marathon - 1:17+

All other prior years are foggy, sketchy, and probably not true!

What are your strengths? Weaknesses?
Mental toughness in workouts and races, plus a reliable internal clock. I’m typically able to find a pace which is conducive to the type of workout of race, and maintain it throughout the run.

My weakness is most certainly a juicy lucy and a cold beer; it’s a powerful combination.

What is your fondest running memory?
There have been many memorable events over the years; but it’s the emotional and personal moments that most often come to mind:

- Leading a race, and instantly feeling that universal sensation of exhilaration and fear combined.

- Running a 24-hour relay with my father in 1976.

- Watching both my sons run and compete will always touch my heart.


Do you have a favorite local race?
In Minnesota, I would say it’s the Jon Francis 8k in Stillwater. Fantastic race organization and support, a challenging course, and all the amenities even large races sometimes miss. Plus, it benefits a wonderful organization.

In Wisconsin, the Buckshot 5 mile in Eau Claire is a favorite. Many old friends, great competition, and a challenging course…all held in an excellent running community.

If you could run with any Minnesotan, past or present, who would it be?
Over the years, I’ve been fortunate to run with (well, maybe “start the race with”) some of the best and most passionate runners I could ever imagine. If however, I had to pick just one person; it would be with Dr. Alex Ratelle. His passing last year allowed me to reflect on just how phenomenal his running career was. Now that I’m in my 50’s myself; I am in awe of what he accomplished.

Finally, what do you know now that you wish you’d known when you first started running?
Always take some time to have some fun while running. That’s why we run as kids…its exuberance; and we simply want to chase to the sun. To paraphrase Oscar Wilde, “Life (and running) is too important to be taken seriously”.

KATHI MADDEN

If you think about it, the top runners in the area are usually the same, year after year.  Typically, we don't see people come out of "no where" and win Minnesota's Runner of the Year award for their age-group. However, Kathi Madden did just that this year in the 55-59 age group.  Not only did the 55 year old Duluth resident win her first title, she took down perennial champ, Janet Rosen, in the process.  In this interview, Madden explains what some motivation and an actual training program can do for your running.  Of course, a little extra free time doesn't hurt either. 

How and at what age did you get involved with running?

I started running in the 10th grade at Duluth Central. To be honest, I had not given much thought to running until I saw this handsome boy in my homeroom that ran on the track team. I decided the best way to meet him would be to try out for track. Little did I know that it would become a lifelong passion.

Did success come quickly for you?

I have always been an ok runner…not great. During all those years running I never really pushed myself. I ran for my enjoyment.

You mentioned that a few years ago you decided to try and qualify for Boston. What was your best marathon before trying to qualify? Was there any particular reason you decided to try to qualify for Boston?

My favorite distances up until around 2008 were the half marathon or less. Around that time I decided to try a marathon. Initially I hated the long runs but they soon became a new challenge and I began to appreciate them for what they are, which is a test of mind and body endurance. I decided to try to qualify for Boston, using it solely as motivation. Surprisingly, I was successful the first time I tried at Grandma’s 2010. I then qualified again at the TC marathon, 2010. My best marathon was 3:47 Grandma’s 2011.

What changes did you make to your training and how did your performances perform?
Even though I have been running since high school, there certainly have been some periods of my life that left little time for running. But I never gave it up completely. I finished my Doctorate degree in 2009 and since then I have had much more time for training and I started to become more serious about improving my running times. The last two years I added speed work to my training and started following training programs to prepare for races, especially marathons. Those two additions have done a lot to improve my times. I also have a friend that loves to mathematically predict what times I could run. These predictions give me times to shoot for.

Not only did you win the Runner of the Year award for 55-59 year olds this year, but in the process you defeated Janet Rosen who has won 8 of the last 9 years. Were you even aware of the Runner of the Year rankings and the elite company you were competing against?
Early in the year a couple teammates told me about the Runner of the Year. I did not know anything like that existed. I have always tried to improve my running times, but not against anybody else. My birthday is July 31, and I turned 55 this summer so the running season was broken in half by my birthday. Some suggested I try to win both 50-54 and 55-59, but I moved in July and missed a few critical races before my birthday.

I met Janet Rosen in the spring of 2012. I had no idea how good she was or what her past records were. Once I saw I was running close to her times I was shocked. The first time I passed her I was stunned. We finished very close in many races this year. I know the competition between us will continue to push us even more.

You compete with the Northwoods team, what has that done for your running?
In the spring of this year, a friend hooked me up with Austin Jarrow’s Northwoods race team out of Duluth. Not only did the team events force me to run distances I never would have, I found people on the team were paying attention to my times. This instantly motivated me. Once I found I could improve my times and be competitive with others my age, I trained harder and pushed myself more.

What are your PRs from this year?

1M - 6:06 (55-59)
8K - 37:09 (50-54)
10K - 45:06 (55-59)
10M - 1:13:38 (55-59)
Half - 1:37:08 (55-59)
Marathon - 3:47:11 (50-54)

Given that PR’d at nearly every race this year, how do you improve upon that in 2013? What are your goals for next year?
I will train harder and focus on improving my weakness, which is SPEED TRAINING!  My main running goal in 2013 is to run sub-3:30 at Boston.

What are your strengths? Weaknesses?

My strengths are my love of running and my stubbornness. My weakness is my dislike of speed training.

What is your fondest running memory?

My fondest memories of running are the days when I feel good…really good. Some runs are great because of the location or weather, but the best days are when I am physically and mentally connected to the run. There is a great joy that comes with running those days.

Do you have a favorite local race?

My favorite local races are Grandma’s Marathon and TC-10 mile.

If you could run with any Minnesotan, past or present, who would it be?
I also have fond memories of running with the guys and girls in high school. They are the people that introduced me to the competition and fun of running. These are the same people I would choose to run with now if I could.

Finally, what do you know now that you wish you’d known when you first started running?

I wish I had known earlier in life to surround myself and run with people that have similar goals. Up to last spring I have always run alone. Hooking up with other runners has been so much fun. They motivate and push me.

TOM TISELL

It's hard for me to believe any runner, ever, would be voted 'most athletic' in high school over a future NFL Hall of Famer.  So when I heard rumors that Tom Tisell had beat out Deion Sanders for this high school award, while growing up in Florida, I had to get to the bottom of it.  Obviously, the 45-year-old St. Paul resident is a talented athlete, having won the first three Minneapolis marathons.  In addition to racing for Run 'n Fun and Fitsok, Tisell also recently began pacing marathoners for Clif Bar.

When and how did you get involved with running?
I started in 8th grade in North Fort Myers, FL. My first coach, Jeff Sommer, is an amazing guy who is still coaching and who I still remain in contact with.

I heard a rumor years ago that you went to high school with Deion Sanders and that you once beat him out for athlete of the year. Is that all true?
Yes it’s actually true. In our senior year I was chosen ‘Most Athletic’ over Deion for our yearbook. He was a great athlete in high school of course but the teams that he competed on weren’t tops in the state. Since I was in sports where you also competed as an individual I was able to win several state titles in cross-country and track.

Did you run in college and can you briefly recap some of your other accolades?
I competed at the University of South Florida in Tampa. For cross country I was a Sun-Belt Conference runner-up individually and I was a member of the 1989 team that qualified for Division I nationals.

In high school I was a 4-time state champ in track and cross country and qualified for Kinney (now Foot Locker) Nationals my senior year.

I also competed in the 1996 Olympic Trials Marathon.

You’re also the winner of the first three Minneapolis Marathons. You won those events by a large margin, but this year you found yourself battling it out with 2 other runners. Eventually, you finished in second place, running 2:40:29, just 9 seconds behind the winner. Were you expecting this year’s race to be so competitive and how did it play out?
Obviously you never know who is going to show up but I knew pretty quickly that it would be competitive when the pack of four of us hit the first mile in 5:58. At the 10 mile mark we were still all together but I had to take a bathroom break. I lost time there and slowly caught everyone but the leader. I did make up almost all of the gap but when he noticed that I was catching him with a half mile to go he found another gear and I couldn’t match it.

A couple of weeks later you ran Grandma’s Marathon in 2:37:45. What were your expectations heading into that race and were you pleased with the outcome?
I was just hoping for nice weather and to run smart. I figured on a good day I should get under 2:40 so I was definitely pleased with my time. Plus my pace was even between the first and second half which tells me I ran smart. I have to say though it was humbling finishing 4th master nearly 10 minutes behind 3rd place!

While we can always find your name in the marathon results, it seems your rarely race any shorter distances. Why is that?
I enjoy the marathon distance and have had some good results. Also, with us having four kids, I find it tough to justify the time away and the added expense of running shorter races.

What goals do you have for the rest of the year?
I’ve been banged up a bit this summer so I haven’t been running a ton. Right now I’m gearing up to pace three marathons in October. This is my first year as a pacer for Clif Bar and I really enjoy that role. The pace I run is slower than my normal training pace so the effort really isn’t too difficult.

What is your training philosophy?
I don’t subscribe to any particular philosophy. I’ve learned that my best races have come after long periods of consistent training. Just getting out the door and running nearly every day is what is most important. It doesn’t necessarily have to be at a fast pace.

I read that you commute to work by running. How does that all fit into your training program? I mean, are you able to do workouts while commuting or do you save those for other days?
I’ve been somewhat surprised by my running success these past 5 years because my training has become very basic. Because the majority of my running is done as my commute the only fast stuff I ever do are tempo runs from time to time. I have not done a track workout in well over 5 years. Again what I’ve found to be most important for race success is simply consistently putting in the miles week in/week out.

What are your PRs?

5K: 14:45
10K: 30:21
Marathon: 2:21:16
Masters Marathon: 2:34:19

What do you consider your strengths? Weaknesses?
My biggest strength is my ability to get myself out the door almost every day for a run. My biggest weakness is probably diet. I like my sweets!

What is your fondest running memory?
I’ve had so many wonderful experiences. Qualifying for Division I cross-country nationals as a team at USF is one. Having my mom & dad come up from Florida and see me qualify for the Olympic Trials at the Twin Cities Marathon in 1994 is another. Now seeing our oldest daughter run cross country and track and seeing our other kids take to the sport is amazing.

If you could run with any Minnesotan, past or present, who would it be?
Our kids. I love sharing the joy of running with them. I hope it becomes a lifelong activity for them as well.

Finally, what do you know now that you wish you’d known when you first started running?
Nothing. I’ve enjoyed so much of it I hate to think of the experiences I would have missed out on had I known certain things early on.

DEVON PALMER

                                                             For this installment of Running Minnesota we “switch gears” a little and catch up with local pro triathlete, Devon Palmer. After pursuing the sport of rowing, the “illustrious uninterested” 25-year-old Minneapolis resident found the sport of triathlon and eventually turned pro three years ago. According to his blog, Devon is “consistently ranked among the top 3 funniest pro triathlete Tweeters.” You can see if this is true for yourself by following him @dpalmertri. Following him also means staying up to date with his mustache, which is “ranked in the top 20 of all male professional athletes worldwide.” (Photos courtesy of Yndecam).

Which sport came first for you, swimming, biking or running and how did you transition (pun intended) into triathlons? And did you play any other sports growing up?

My brother and I were not particularly athletic kids growing up. Our parents tried to get us to do a number of sports and nothing took. One day my mom proposed we join a swim club and we went along with it. I don’t think either of us liked it, but for some reason my brother got to quit and I had to keep swimming. I was an illustriously uninterested swimmer until I got to high school where I was finally of some use to my team so I began to appreciate competition. I got more serious and on a whim tried track as a sophomore. By the time I graduated I was a really ambitious athlete but not particularly accomplished. I went to a Big 10 school and had no shot to swim or run. After a two week stint as the shortest Division I rower ever, I began thinking about triathlons. The summer after my freshman year I did four races and knew I had found the right sport.

A few years ago the big question in the local triathlon scene was whether or not you’d turn pro. For those of us out there that don’t really know what it means to be a professional triathlete, can you give us some insight? I’m guessing it doesn’t mean million dollar contracts, entourages, agents, etc.
Being a pro triathlete is very different than being in the NFL, NBA or even being a pro cyclist. In established sports there is a system you work your way through and there is a clear process to reach ‘pro’ status. Since we are such a young sport it is really the Wild West for professionalism.

It is incredibly easy to get a ‘pro card’ from USA Triathlon, our governing body. Race to a top 3 finish at certain competitive amateur races and you are qualified. It’s that easy. Anyone who has any reason to think they should be racing as a pro can get a pro card. There are several fast men and women in the state who could be racing as pros if they chose to. Racing with a pro card just means at events where there is a pro field, you race in that wave and have a shot at the prize money. For me I also race many local events where there is no real distinction for being a pro.

Racing as a pro means nothing for income. Every dime you make you either earn as prize money or by hunting down and doing an excellent job representing sponsors. Earning sponsorship is tricky as it requires results, knowing the right people, working hard to be a good ambassador and cultivating yourself as a brand. Many people race as a pro for a few years for fun or for the experience. It is much harder to find a way to make a living and many pros hold part time jobs or even work full time. I am glad I went pro in 2010. I have experience racing with the big boys and am learning what it takes to be successful at this level.

NASCAR winners like to rattle off a bunch of their sponsors during post-race interviews. Assume you just won the biggest race of you career, can you give me you best imitation if you were asked to describe that race afterwards?

“I am so grateful for the support of Gear West Bike and Triathlon, OptumHealth Performance, TYR, Harvey Skees. I also have to thank my parents for their genes and for raising me to be a winner, my girlfriend for being cool about me sitting on the couch all the time, and Kris Swarthout my manager. I could not have won this race without them!”

How have your first three years gone as a pro and where do you see your career going? Will you focus on shorter races, half and full Ironman events, draft-legal racing, off-road Xterra stuff, or a little bit of everything?

The first three seasons have been pretty good. Certainly not remarkable but I am happy with how things started and the progress I am currently making. My litmus test for being a pro is actually earning a paycheck in a pro race, which I’ve done every year. My best results have been in the half iron distance where I can usually swim close to the front and ride with the leaders.

Since I do not have the uber-talent to just go pro and start winning, I look for little victories, like making the front pack in a swim or leading on the bike or cranking the best bike split. One of my most exciting races was Racine 70.3 in 2010 where I was swapping the lead with multiple world champ Craig Alexander. Going forward I will always do some of the local short races but will focus on the half and ironman distance professionally.

Now it’s October and the local tri scene is over for the year. Is that the same for your season too or do you still have some races left in warmer climes?
Lots of people are losing motivation rapidly. I’m reaching new levels of training and excited to race again in South Carolina and Florida this month.

In addition to your own races, you are also a coach. How is that going and how can people find out more about your services?
I love coaching triathletes. As a population, they are almost too motivated. The only downside is they tend to be very successful people overall, so we are trying to fit their training in with a career and a family. It is very easy to create hard training programs. It is more challenging to fit all the training tools a triathlete needs into a very limited timeframe, knowing some sessions will be missed or moved due to scheduling issues. It has been exciting to see the improvement that is possible once you get people doing appropriate, organized training. I do my tri coaching through OptumHealth Performance. Anyone needing coaching, swim lessons, or just some good advice is more than welcome to contact me dpalmertri@gmail.com. Another way to get in touch is by following me on twitter, @dpalmertri

What one piece of advice do you give to your athletes the most?
Settle down. Some get too hyped up if a workout goes really well or really poorly. Some get too frazzled if a race is not perfect. Some get too excited and want to hammer a race or workout as hard as possible right away. When in doubt, settle down.

What do you consider your strengths? Weaknesses?
Strategically my greatest strength is biking fast. My greatest weakness is not running fast enough.

What is your fondest memory from tris?

Hard to say. Training and racing, you have some pretty amazing experiences. Turtleman 2009 the swim was cancelled due to a storm but we raced the bike and run anyway. I was really strong that day and rode about as fast as I ever have and got off to have one of my best runs.

I also will always remember a Wednesday long ride with David Thompson (the week of Racine 70.3 in 2010) where we rode through thunderstorms, sun and heat, and then more storms – later found out the sirens I heard in Rosemount were for actual tornados. We went 117 miles and it was not slow.

Another favorite memory is the Firehouse 50 four-man team trial back in 2009. The Gear West all-star team consisted of David, Kevin O’Connor, Curt Wood and I. We covered the fifty mile course in 1:46 and averaged something like 28.8mph. Riding like that is just a blast.

Do you have a favorite local and/or national race?
Locally I am a big fan of the Manitou Sprint. You can really fly on the bike and the run is flat and fast and short. My favorite national race was the Lake Stevens 70.3 in Washington, great swim venue and a hilly bike with good roads.

If you could swim, bike or run with any Minnesotan, past or present, who would it be?
Greg LeMond has got to have some interesting stories, so I’d love to ride with him.

I would be pretty excited to run with trail blazing legend (course record holder at Trail Mix and Afton 25Ks) Ben Kampf. Heard he is just an incredible guy.

What do you know now that you wish you’d known when you first started doing triathlons?
Bodyglide is to be applied before all runs and races and chamois cream before all rides.

Finally, I’m more of a beard or goatee guy, but you definitely rock the mustache. Are there any secrets you can share for how to rock a great ‘stache? And what’s the best/funniest comment you’ve ever heard someone make about it?
Sadly having excellent facial hair is a genetic gift. You’ve got it or you don’t. If you are going to have a look as bold as mine you have to be ready for some positive feedback and some negative feedback. I have gotten two comments while running, once a lady told me ‘nice mustache’ out her car window. Another time I got approval from a group of hipsters riding their fixies. That was very encouraging. If anyone cares to comment on my facial hair they should follow me on twitter @dpalmertri.

HEATHER KAMPF

Heather winning the TC 1-mile.

With the Olympic Trials less than two weeks away, I thought it’d be a great time to catch up with Team USA Minnesota’s Heather Kampf. The 25-year-old middle distance star began her career as Heather Dorniden at Rosemount High School where she won state titles at 400m and 800m. At the University of Minnesota she was a 9-time all-American, including National Champion at 800m. Earlier this spring she won her first National title as a professional when she won the TC 1-mile. Tonight she takes one last crack at achieving the Olympic Games A-standard in the 800m at the Harry Jerome Track Classic in Vancouver. To hear how she does in her own words, you can follow Heather on her blog. (photo by Competitive Image).

Wow, the Olympic track trials now less than a two weeks away. Many of your competitors have been racing at meets like Payton Jordan, Oxy High Performance, and the Prefontaine Classic. Meanwhile, you’ve run a couple of road miles, raced twice in Brazil, and were a rabbit in the 800m at Prefontaine. How are you feeling about your training and racing as the meet approaches?

It is true that my season has looked a little bit different than other professionals. I can't say that I have avoided those highly competitive fields at Oxy and Peyton Jordan, I would have loved to be in those races, but I decided to manage my season similarly to how I want my performances to go throughout the season. I do not want to be at my peak shape in April or May, I need to perform my best in June and July. This weekend I am heading to the Harry Jerome Classic in Canada, and expect to compete against the best field of 800m runners that I have seen all year. Hopefully all my early season racing and great training will help me to rise to the level of competition I face.

Obviously, one of your goals is to make the Olympic team, but you are also chasing the Olympic A-standard of 1:59.89, which is about half a second faster than your PR of 2:00.41. Is achieving the standard just a matter of getting into the right race?
Yes, I think I am knocking on the door of a sub-2:00 performance. My workouts have been the best they ever have been, but I have been racing in some lower-key races in some pretty rough weather so far. I truly believe given the right competition, and a little bit of luck to have at least decent weather conditions, that time should come for me. Obviously running sub-1:59.9 in a half mile is no easy feat, or plenty more of us would do it on a regular basis. To get to that level of performance requires the right conditions race-wise, but also the right physical and mental preparations of the athlete. That is what is in my control, so I that is what I am working on every day to get there.

You were able to add your first National Title to your resume – a resume that now includes, State Champ, NCAA Champ and National Champ - when you won the TC-1 mile. How special was it to be able to do that in your home state?
Oh my goodness, to win the USA 1-Mile Title at home in Minneapolis was such a blast. Running that race, there wasn't a second that went by where I didn't hear someone cheering for me specifically. It felt like a home college meet, the way the fans were supporting me the entire length of the course. I especially love any opportunity to race in front of my family, my friends, and even the kids I coach (Apple Valley girls distance team). I felt such an outpouring of love from our incredible Minnesota running community, and wish I could equally pour out my gratitude to them. Last year I placed second at this race, which was already an incredible accomplishment for me, so to take that one step up on the podium, is bliss.

Your husband, Ben, was only a few seconds in front of you. Is he starting to get worried that you’re going to catch him?
I don't think Ben worries about me catching him. We've already established that everything 800m and shorter, I could probably take him, but anything longer than that is his game. Hopefully soon we will be able to change that to 1-mile and shorter. :)

How important is it to have a fellow runner in your corner supporting you along the way?
In all seriousness though, Ben is an incredible longer-distance athlete, and thus a great training partner for me on my long runs, longer workout days, and even just a buddy for my recovery runs. Ben has no coach and no extreme expectations riding on his running career, and yet he attacks it with equal determination and dedication as I do. This translates to healthy meals and early bed-times at the Kampf household, which is so essential to good training and racing for me. Having my husband, friends, and teammates with similar goals and aspirations as me makes this journey much more enjoyable, and it seems like much less of a sacrifice to live the life of a competitive athlete.

You’re only 25 years old. How long can you see yourself competing?
I just signed my contract with Asics through this year and next (2013), but I could see myself looking for a renewal after that if things are still going well. Running will always come with ups and downs, but if I still feel like I have more potential to discover, and I am still moving forward, middle distance runners can still be competitive at the national and international level into their low 30s. The priority for me is to continue to love this sport and stay healthy. So short answer to a long question, I plan on running until A) an injury stops me, B) I'm not having fun anymore, or C) I'm not getting any better.

Fellow Minnesotan, Olympian Carrie Tollefson, was mainly a 1500m runner, but eventually moved up to the 5000m. Is that something you could ever see yourself running?
For me, this would be like missing the team in the 800m, and taking a shot in the 1500m. I am qualified, and entered in both events for the Trials this year, and would totally take an outside shot at the team in the 1500m if the 800m doesn't pan out. In the future, I could see myself turning into primarily a 1500m runner, or perhaps even dabble in the 3000m Steeplechase, but for now I love the middle distance events!

You seem to enjoy giving back to the sport as you’re currently helping to coach at Apple Valley High School and you give speeches to kids. What is your message to the kids? And how can coaches and parents contact you if they’re interesting in having you speak to their group?

I absolutely love giving back to the running community. Coaching and volunteering at kids’ events makes me so happy. How fortunate am I to have been blessed with a gift that allows me to promote something I love to do that can perhaps positively influence the lives of young people as it has for me?! I've just begun speaking at camps, team dinners, and all-sport meetings for high schools in the area, and even will be heading to speak at a big sales conference in NYC this summer to talk about moving forward and momentum. My message to kids is oftentimes about what I have learned in sport over the years: good sportsmanship and being a good citizen, always giving your best so you have no regrets, paying attention to the details of sleep, nutrition, injury prevention, and academics, and believing that all things are possible, even when you get knocked down a bit. If anyone wants to contact me about speaking opportunities, I've opened up an email account specifically for my running connections: goheatherkampf@gmail.com.

How did you get first get involved with running?

My first running memories come from the mile run in Physical Education class. My goal was always to beat the boys. As I grew up, I got involved with gymnastics as my first sports-love, but my gymnastics coach, Jason Passeri, was the one who suggested I sign up for track in the spring. He would race us in the basement hallways of Rosemount High School as part of our conditioning. Generally speaking, he would give the girl a head start, and then chase her down, but I was one of the few athletes on the team that had to give him a head start. :)

What is your fondest running memory?

Oh gosh? Just one? I have so many great running memories: my first big breakout race in college where I went from being a 2:10 half-miler to a 2:03 half-miler stands out, the 2008 Big Ten Championships 600m race certainly ranks up there when I fell down with 200m to go, and had a miraculous come-back to win my heat. Honestly, most of my favorite running memories have more to do with practices with teammates, and the amazing people I have had the joy to meet and get to know along the way. Those are the things I get to carry with me beyond medals and accolades.

Running Minnesota: if you haven't seen "The Fall" be sure to check out this video;

What do you wish you’d know when you first started running?

I am perfectly happy with the fact that I knew nothing when I first got into running. I was running blind, essentially, and that youthful ignorance combined with my competitive spirit and a drive to develop is what really jump-started my career. When I first started, I just ran to race. There were no thoughts of pacing, or my ability level to limit what I could do in a competition. I ran to beat whoever stepped to the line next to me, and I try (though sometimes having knowledge clouds my ability to do so...) to take this attitude into my current professional races. I think if I knew then what I know now, it wouldn't have been as fun for me. I suppose the one thing I would tell newbie-runner-me if I could go back, is just to enjoy every second of it, and never take anything for granted. Running (as is life) is all about the journey, right?