The Difference A Year Makes...

As we are approaching Mill City Running’s first birthday, I’m feeling compelled to write about the incredible growth I’ve witnessed at this store from conception until now.  Yes, I’m using words like ‘birthday’ and ‘conception’ in reference to a store, because it’s more than just a store. Mill City Running is owners Jeff and Bekah Metzdorff’s baby, their firstborn, and I’m just lucky enough to have been invited along to help raise this incredible kid.

On July 6th, 2013, Mill City Running opened its doors to customers for the first time. I honestly can’t tell you a lot about that day first-hand because I was off running around in Europe, but the vibe I got in my social media stalking was that it was primarily a celebration for friends and family, the people who were invested with Jeff and Bekah from the beginning to make the store a reality.

In the days that followed, we had a modest stream of walk-in traffic. Neighbors of the store would stop in just to say they were happy to see a store like this in Northeast, and wished us well. A lot of people initially made token purchases, a pair of socks or a Mill City Running T-shirt, just their way of saying they support small business, and wish the store well.

We got some shoe shoppers too, and believe me, we gave them the most enthusiastic, thorough, and thoughtful fitting process anyone could ever ask for. This was of course a priority of ours from the very beginning, but we also were just hungry to help customers, and had plenty of time to spend on each individual shopper. We hoped the stellar service would be memorable enough for people to walk out and tell their friends about it.  No matter the purpose, we made it a priority to talk to everyone who stopped in, genuinely making an attempt to get to know them, and remember their names in case they stopped back again later. This strategy was awesome because I think we did impress a lot of people by greeting them by name when they returned to the store.

So time went on, and when asked how the store was doing, the company line moved from “We’re cautiously optimistic”, to “Things are going pretty well!” There are so, so many things that fed into this transformation, and this blog is already getting longer than most people like to sit through, so I’d just like to share a few random ‘then and now’ examples that paint a holistic picture of where we've come from and where we’re headed.

A picture says a thousand words: Check out the store when we first opened, and then look at the store today. ‘Nuf said.

July 2013

July 2014

OUR brand: Whether it’s the numerous, free, all-abilities-welcome group runs that meet no matter what (come hell or high water...or in our case, come ice or Polar Vortexes, we will still be there for Flapjack Friday!), or the ‘Cheers-esque’ feel of the store where everybody (tries) to know your name, it seems as if newbies quickly become regulars at Mill City Running. There’s just something intangible about the personality of this store that gives people a sense of belonging and a desire to take ownership too. Given this awesome community feel, our Mill City Running gear sales seem to continually grow (it also helps that every article of MCR gear is the comfiest piece of clothing you’ll ever own!) In the beginning, we started with a couple basic tees, and two hooded sweatshirts. Then we branched into new colors, crew-neck sweatshirts, zip-ups, pom hats, etc. It’s amazing to see how quickly people burst through the door when we reveal the latest article of MCR swag.

On the subject of group runs: Not only has attendance increased exponentially from day one, but it is so exciting to see the transformation of individual runners who consistently attend group runs. Most of you know about our Mill City Miles Boards in the store (where we keep track of everyone’s mileage ran from the store in 2014), but what you may not know, is many of the people with the biggest numbers on the 50- and 100-Mile Clubs are originally attendees of our Tuesday night Beginning Running group!

From group runs to a race team: Sometime last winter, we decided we should try to form a Mill City Running Race Team to compete in the USATF Minnesota Team Circuit. With little more than a promise of a jersey, camaraderie, and support for runners of all abilities, we quickly had over 100 members on board! The race team has grown to be more than just a store-affiliated affair. We love to see the postings that team members are meeting up for their own trail runs over the weekend, BBQ’s, and brewery outings on a regular basis- friendships that might not exist had Jeff and Bekah not followed their dream of opening this store.

I could go on and on about the continuous evolution of this store, but I think the two primary contributors to its growth and success are the things that remain constant.

First- Its very DNA is a perfect synthesis of all of Jeff and Bekah’s best qualities- a balance of organization and quirk, business savvy and philanthropy, disarming friendliness mixed with classiness. They have a knack for doing things differently, and a commitment to doing different right. Their love for this store-child spills over to the way we as employees aim to represent it, and thus reflects upon the experience you get when you visit us.

Secondly- YOU. While Jeff and Bekah may be the ‘nature’ contribution, what makes the store so special is the ‘nurturing’ that comes from the incredible community that surrounds it. It is thanks to your promotion, participation, and purchases that this store is already earning prestigious awards, and surpassing our wildest expectations for success. Thank you, Thank You, THANK YOU for the very important role you take in raising MCR from infancy. We couldn’t have done it without you.

Written by Heather Kampf

Blaze a Trail

Earlier this spring, MCR Boss Lady Bekah managed to strong-arm* me into running my first real trail run (and first ultra), Three Rivers Park District's Trail Mix 50K. Now, my prior attempts at becoming a “trail runner” had been less-than-successful -  there was the time I got chased by the dog, the time my shoe was lost forever in a muddy pool of doom, and the time I bit it so hard on some jaggedy rocks that I tore my fishnet stockings. Nevertheless, I was determined to complete a race that would make me a legit trail runner - not one forever qualified by quotation marks - and a 50k seemed to qualify.

I use the word determined a bit loosely, however, as agreeing to run a race proved far easier than preparing for one (duh). We had only three weeks to train and I was exerting so much energy talking about our upcoming race that I had little left in me when it came to actually logging miles.  I wasn't doing nothing, of course! I had invested several hours trying on trail running shoes (went with the pink Newtons), managed to sucker my equally untrained boyfriend into registering (I would not die alone!), and made sure to pick up the tribal-print headband that I'd seen all over that Western States documentary.  I’d even made a few attempts at real-live trail running: The first effort lasted around three miles, when I bailed on that snow-packed ridiculousness for the nice, dry highway.  The second proved more successful, however, and after surviving around 10 miles at the Battle Creek Park trails, I felt a bit more confident – how much harder could it be to go 21 more?

I’ll spare everyone the race day play-by-play (I finished, smiling - and that's the important part!) and sum up briefly what I learned:  Trail running feels more like fun than work, and it can be tempting to take off at your road running pace. Don't. It is possible to run a trail ultra without much training, but I wouldn’t advise it.  And it is also possible to run a trail race without a tribal-print headband, but I wouldn’t advise that, either.  I would advise anyone who hasn’t run a trail race before to do it already, because it’s an exhilarating change from road running.  Don’t trust advice from a newbie? I figured you wouldn't.  So I asked four local trail running pros to give us their scoop on trail lovin’.  Read on for their advice. 

*To the casual observer Bekah's method of "strong-arming" can look more like "gleefully suggesting". Either way, I remain resolute that I was a victim of her benevolent trickery.

Tim Lupfer - The Serial Trailist 

Tim can often be found near the trail shoe section at Mill City Running, trying on the latest models and obsessing over which ones will be his next "lucky pair."  His trail gear fetish aside, Tim is actually a more minimalist type of guy, and the simplicity of trail running suits him well.  An avid runner on both roads and trails, Tim writes (eloquently, hilariously) about his race exploits on his blog, which you can follow to find out how he prepares for his longest trail race yet - The Superior 100MI in September.  

What is the best part about trail running?

Condensing trail running to its single best attribute presents a unique challenge. For instance, testing the raw physical capacity of the human body interests me just as much as shuffling along at a walking pace, unraveling my latest existential crisis. Likewise, the jubilation of floating effortlessly to the finish line is seized as eagerly as the dark moments when I imagine I cannot take another step. Hours of contented, tunnel-like nothingness can transform in an instant to sincere appreciation of a single flower, a view of a lake, the trail at my feet, birds, sounds, smells, the oddity of language, or...whatever. So, I suppose the unifying characteristic is exploration and intimacy, digging deeper to learn things about myself, my environment, and what it means to be human.

What is your favorite trail-running spot? 

While there are a number of excellent local trails, my favorite (destination) spot is the Superior Hiking trail. Its ruggedness is rivaled only by its unexpected and unrelenting beauty. I've hiked nearly its entire length, run multiple races on it, and even coaxed several guests at my wedding into a morning hike of the Split Rock River loop. Still, I'm delighted each time I return.

Favorite trail race?

My favorite trail also hosts my favorite races. The fall Superior races are point-to-point events ranging in distance from 26 miles to 103.3 miles. John Storkamp, Rocksteady Running, and an army of volunteers put on an amazing event that captures the best of the trail during my favorite season. The recent spring 50k was also a blast, but the out and back course offers a distinctly different experience that diminishes somewhat from the compelling travel component of the race.

One (or two!) trail-runner “must-have” items?

Despite being prone to outlandish trail running gear accumulation, there are very few things that I consider universal necessities. Shoes, access to a trail, and a sense of adventure will usually suffice. That said, most people will benefit from a method of carrying water. During races, distances between aid stations typically range from four to ten miles and can feel much longer if your point of comparison is running on the road. Training runs? You might be going fifteen to twenty miles without water. I prefer flatter, non-cylindrical handheld bottles such as the ones made by Amphipod, but a pack, canteen, or well secured ziplock bag would also do the trick. For longer or hotter races, carrying electrolyte tablets (I love Nuun) also verges on necessity. Some other items that I really like but would not consider necessary: running hat, body glide, trail shoes, and GPS watch.

What is one piece of advice you would give to a trail-running newbie?

From one newbie to another: pace yourself. It can feel awkward and silly to get on the trail and begin shuffling along at a pace much slower than your pace on the road. If you're out for a longer run or race, learn to embrace it. You'll have more fun and probably finish faster if you can avoid staggering back to the finish line or trailhead. For races, I like to set a distance where I allow myself to "run hard". In a 50k, that distance is 20 miles. You can make up a lot of ground in the final 10 or 11 miles if you are able to maintain or even accelerate. I've only done one 50 mile race, but running harder after mile 35 allowed me to finish much higher in the field than my ability warranted. 

Sara Welle - The Newbie

Sara Welle has been a trail runner since January 2012, when her friend Steve Smillie took her trail running in Afton State Park, where the descents "scared the crap" out of her, but she loved it anyway. She started doing shorter trail races around the metro later that summer and was hooked.

What is the best part about trail running?

 I appreciate how freeing it is, how much it feels like playing. After spending so many years focusing on improving my marathon PR, it was nice to let go and just hop around and skip over roots and walk up hills and drink Coke at aid stations.

What is your favorite trail-running spot? 

Lebanon Hills in Eagan. I just discovered it last fall, and it is amazing. A short enough drive, but feels worlds away.

Favorite trail race?

There are SO MANY great races. It is a toss-up between anything by John Storkamp/Rocksteady Running and the Salomon Autumn Trail Series, put on by Sam Rush at Hyland Park. I've only done 2 of John's races (Afton and Zumbro), but he always puts on top-notch events. From the food to the volunteers to the course, everything is fantastic. Sam's trail series is just loads of mid-week fun in September and October. There are 4 races in the series, and you accumulate points based on how you place among your age and gender and you can win fabulous prizes. The course is usually about a 5K distance, the atmosphere is fun and friendly, and there are usually treats afterwards.

One (or two!) trail-runner “must-have” items?

SHOES! TRAIL SHOES. They are a necessity. I used to wear road shoes on trails, but came to appreciate the grip and sure-footedness that trail-specific shoes gave me. They also work great as winter running shoes for the icy, snowy paths.

What is one piece of advice you would give to a trail-running newbie?

Find people to show you the trails. In my experience, trail runners are fun, happy people and want to share their love of the trails with everyone. Second piece of advice (if I may!) - forget about time. You'll be slower on the trails. Accept it. It's ok. It's part of the fun.

Monika Hegley - The Skeptic

Monika has been running for about 12 years, since - at the age of 30 - she began running to deal with the stress of having lived through 9/11 in New York. She found running to be very therapeutic and got hooked. She's been running trails for about ten years, though she admits she hated her first trail run, when her husband introduced her to trails running with a rocky and narrow trail!  That day she turned around and headed back to the roads, but these days she can conquer the most difficult of trail races - including Zumbro, where this spring she won the women's division for the 17-mile race!

What is the best part about trail running? 

 It’s hard to describe, it’s just the feeling I get. I love being outside, in nature, and being surrounded by the woods and the birds singing. My husband and I often run trails together – call it a “date run” – and we talk, and laugh – and the couple that sweats together, stays together!

What is your favorite place to run?

I like any place with a good trail. I run trails most-frequently at Lebanon Hills Regional Park, which has a nice mix of easy and more-difficult, single-track trails. I also like Afton State Park, which has great views - and some nice steep hills!

Favorite trail race?

 I just ran the Zumbro 17 miler in April, on a cold and rainy day. I will have to say it’s my favorite right now because I won the race! It was long and grueling, but the views (between rain drops) were nice, the volunteers at the aid stations were just awesome, and it was a very tough trail – definitely not for beginners. This season, I am running several of the races in the Upper Midwest Trail Runners Grand Prix, so maybe I’ll have a new favorite soon.

One (or two!) trail-runner “must-have” items?

Trail running shoes are a must, for traction and protection. Always shop at a specialty running store to try on several different models until you find on that fits just right. I also use a Fuel Belt to carry my own liquids and gels for longer trail runs. And in the summer, don’t forget the bug spray!

What is one piece of advice you would give to a trail-running newbie?

Don’t stress too much about your pace. Trail running is naturally slower, and you should run based on effort, not by your watch. It’s best to run with others – safety in numbers – but if you run trails alone, be sure to let someone know where you are going and when you’ll return. Stay on marked trails, of course. And when you just getting started, don’t let my husband take you on rocky, technical courses! Just kidding, but do begin with smoother terrain and work your way up gradually to harder stuff. In this area, Hyland Park is a wonderful place to get started, the trails are wide and soft (especially around the lake) and there are often many runners out there. Trail runners are a friendly, welcoming bunch, so say hi and smile when we see each other out on the trails.

John Storkamp - The Renaissance Man 

Talk about well-rounded - in the 15 years John Storkamp has been running trails he has raced distances from 4 miles to 350, covering all sorts of terrain.  He is also the director of Rocksteady Running, the racing company behind our other trail gurus favorite races including the Zumbro Endurance Run 100, 50 and 17MI, the Superior 'Spring' trail 25/50K, the Afton Trail 25/50K and the Endless Summer trail series (May thru August, 5K to 7MI).  

What is the best part about trail running? 

Quiet, natural, beautiful, peaceful, no cars, less people, easy on the body.  Don't get me wrong I love running roads too, its just a different vibe!

What is your favorite place to run?

Locally, I would have to say Afton State Park and Lebanon Hills County Park.  Beyond, The Superior Hiking Trail on the North Shore of Lake Superior in Northern Minnesota.

Favorite trail race?
Minnesota Voyageur 50 Mile Trail Race - Carlton to Duluth Minnesota and back.

One (or two!) trail-runner “must-have” items?

Patience and a hat or Buff to swat mosquitoes and black files during our Minnesota Summers! 

What is one piece of advice you would give to a trail-running newbie?

Adjust your pace expectations, city streets and roads have maximum allowable gradients - when you get in the woods those rules are out the window and you can get into some steep climbs - along with hills, softer running surfaces (while easier on your body) do not return your kinetic energy like a road does, so between the softer ground, technical trail and hills you will be running slower and working harder!  Finally, don't get frustrated if you are not the best technical trail runner right away - it takes awhile getting used to running on varied terrain; roots, rocks, obstacles etc.

So there you have it folks - an excuse to run slower and justify another pair of running shoes! Check out this Minneapolis Running post on Twin Cities trail routes to blaze a solo trail, or just show up at one of Mill City Running's weekly group runs and you're sure to find some folks to trail along with. 

Trying to look the part.

-Mishka Vertin  

Fit to be Tied: Lacing tricks that can save your shoes

Despite the painstaking effort that was (hopefully!) put into your shoe-fitting process, there may come a time when the harmonious future you had envisioned for your sneaks and your feet is suddenly, terrifyingly, in jeopardy. Maybe a seam in the shoe’s upper - nonexistent at mile two - likes to show up unannounced at mile four to literally rub you the wrong way.  Perhaps a long-overdue pedicure resulted in a considerable downsizing of your shoe-length requirements.  Or it could even be conceivable that you managed - like so many shoe-buyers who have come before you - to convince yourself (after much internal debate and several trips to the store treadmill) that the shoes that looked the best were also the ones that felt the best.  Whatever the case, before you haul your kicks to Goodwill or turn them into stylish planters, check out these common shoe issues and the lacing tricks that can solve them.  A simple twist of lace can customize your fit and have your shoes and your feet running happily ever after … or at least for 300-500 miles.  

Heel slipping?

So the nice people at Mill City Running insisted you go up a half-size in running shoes, but now your heel slips a bit with each step? Before layering on that third pair of socks, try a loop lace-lock.  With your shoes untied, insert the end of each lace into the shoe’s final eyelet (closest to your ankle) on the same side, leaving space to form a loop.  Then, insert each lace through the loop on the opposite side, and gently tug the laces until the loop has locked and the fit is snug. 

Hourglass foot?

When you’re “little in the middle” but you’ve got much, err, forefoot, some run shoe types may be too spacious and leave your foot feeling insecure.  “Just cinch it” may be a solution for a sweater from the Gap, but not so much for your running shoes.  In order to secure a narrow foot in a wider-width shoe, create a loop-lace lock at the midfoot, and then continue lacing as normal. 

Big toe blues (or blacks)?

A gross black toenail will impress your friends the first time, but make it a regular thing and watch your BBQ invites dwindle come sandal season.  Either move those freaky feet into some longer shoes or try this trick with your current runners:   Starting with them unlaced, insert one end of the lace into the first eyelet on the inner-side.  Pull through about one-third of the lace, then cross it to the opposite side and lace it through the eyelet closest to your ankle, leaving enough lace for tying.  Then on the opposite side, lace the shoe diagonally all the way down the length of the shoe, then tie as normal.

Here comes the high-stepper?

A high instep can be a real pain for even the most lyrical of gangstas.  So start by lacing the shoe normally, but after completing the second eyelet simply feed the laces up the next two eyelets – once over, once under - without criss-crossing.  Then tie them up and go, uh-oh!   

Little piggies need to wiggle?

While distance running may make your figure svelte, it can have the opposite effect on your feet.  Bunions, calluses and hammer-toe are just a few of the lovely side-effects of high-mileage training, and they often require a roomier toe-box to alleviate pain and give your toes some room to breathe.  If you’ve still got plenty of miles left in a narrow shoe, follow these steps:  Unlace the shoe completely.  Pull the laces through the first eyelet on each side, then pull the laces through the next two eyelets – first under, then over - without criss-crossing.  When you reach the midfoot, resume lacing as normal. 

Busting out the seams?

Before you put your feet on a low-carb diet (they’re just big boned!), try out this technique for giving your shoes an all-over roomier feel.  Remove your laces completely.  With one end, insert the lace through the first eyelet on the left, then cross it over and lace through the first eyelet on the right side.  Pull the lace through about halfway.  Next, taking the same end, skip the second eyelet on the right, and pull the lace up through the third eyelet.  Cross it directly over to the left, pull it down through the third eyelet. Continue this method of lacing directly across, then skipping down an eyelet, until you get to the end on both sides.   Have I got you in knots?  Check out this video for more help.  Then hit the road already!

Winter Woes... And how to cope

I often ponder why in the world my relatives decided to settle in Minnesota…Why didn’t they continue to venture further west or at least make it a little further south? This winter has already gotten pretty long and it is easy to get discouraged trying to brave the icy sidewalks day in and day out. Here are a few of my coping mechanisms:

This picture explains the love-hate relationship with Minnesota

1.       There is hope! The days are already getting longer; we are gaining over a minute of sunlight every day! Halleluiah! And by the end of the month we will be gaining over 5 minutes a day (Thank you Casey Graham for the information).

2.       Come to run with us at Mill City Running- Check out our calendar of events-http://www.millcityrunning.com/events.html, it makes a world of a difference getting out the door with old and new friends!

3.       When there is a slight film of packed snow or ice, I love using YakTrax. This year I bought a pair of Yak Tracks from Mill City Running. They are called YakTrax Run. They are very elaborate- they have 4 very small “spikes” on the front and coils on the back. In the past, the Yaktrax I have used have the coil on both the front and the back, and I am aware of them on my feet and I don’t feel like they are very responsive. With the new model, however, I barely notice wearing them, I get good grip, and I don’t feel like I am sinking into the coils. Strapping the YakTrax onto my feet make running on the hard packed and semi-slippery roads and paths much less frustrating and help me ensure I still get to run in the fresh air.

4.       Some days it is impossible to get out on the roads due to too much snow and ice…On those days, rather than getting bitter, I get better and celebrate that I can just go Cross Country ski! I can’t say enough about what a great cardiovascular workout it is. Not only that, but it is good strength training- engaging your core to maintain balance and both the arms and legs. Finally it is low impact and a great way to cross train. It is such a gift to be semi-excited when it snows because I know I can still get a workout outside that even has the potential to actually enhance my running performance!

             Unfortunately you cannot just throw on a pair of skis and go out your back door like you can with running. Not only that, but you need equipment. Fortunately there are tons of groomed trails throughout the city and surrounding areas. Also, there are a variety of locations that rent cross country skis to give you a chance to test it out. Below is a link for locations that rent cross country skis. There are some stores such as REI and Hoigaards that allow you to take equipment to any trail for a day, weekend, or week. Other locations will rent skis at the trailhead. I would strongly encourage you to rent for a few times before investing in equipment- but make sure to try it a few times because it can be initially frustrating! http://www.skinnyski.com/trails/display.asp?Id=17851.

Just remember we are Minnesota tough...and Old Man Winter will eventually go into hibernation! We should be proud to be thriving in Minnesota winters and we can do it together!

~Elizabeth Yetzer

Resolve

Resolve: Make your Resolution to Run Last

Let's face it: simply making a resolution to board the 'Running Train' for the new year can be a bit lofty without having the right tools. Everyone can be gung-ho in their ambitions for a week or two, but here's some ideas to help make your running resolutions feel more like the routine you're hoping to adopt:

First, take a solid look at your goal. Is it realistic? It's important to strive for something you can truly visualize yourself doing. You're much more likely to stick to a goal that is attainable than an impossible one, especially in running where overly-zealous training can put you at risk for injury. Example: If you've never run before, and you'd like to start, best not resolve to run every single day in 2014.

Next question you should be asking yourself: Is it specific enough that I will be able to recognize my own compliance to my resolution? Quantify your goal in mileage, or attendance at group runs, or days per week, rather than making 'soft' resolutions like, "I want to run more." Run more than what?

Excellent. Now that you've got your goal, write it down. Somewhere you can see it all the time.

Next, talk about it. Tell strangers, neighbors, and especially the people who care about you who will supportively follow your progress. A lot of people keep their dreams to themselves because they're afraid of how people will see them if they don't succeed. Take the "What If's" out by making it real, putting it out there, and bask in the social circle of support that you've created for yourself on the way to victory.

Here's where we come in: Good Gear and Good People. Not only is proper gear practical for injury prevention and weather protection in cold winter months, it's motivating! Ask even the best of runners, they'll tell you a new pair of shoes, running jacket, heck, even some new socks can help get you pumped to head out the door!
 

If new socks aren't enough to tear you out of your warm comfy bed for a run, try adding the extra element of a social commitment. When you've got awesome people waiting on you, it's much tougher to hit snooze and roll over. Check out our Calendar of FREE Group Runs HERE if you're seeking said awesome people, and bring your friends to join the fun!

Granted, everyone may have a day where life happens, and the run you intended to do just doesn't happen. No need to beat yourself up over it or call it quits- just be intentional about blocking time for running into your life in the future, rather than trying to fit running in around life.

How to Avoid the Treadmill this Winter

Winter doesn't have to ruin running. Here are 5 tips to for a fun and frost-bite free season of training outdoors!

1. If it touches your skin, it should wick. Half the battle of winter running isn't staying warm, it's staying dry. Wearing a moisture-wicking base layer on every surface or your body is the first line of defense against Father Winter.

2. Invest in at least one serious 'element-proof' jacket. A good wind-proof and water-repellent jacket is worth its weight in gold when it comes to those blustery days with chances of 'wintery precipitation'.

3. Accessorize. Your head, hands, and feet may account for a very small percentage of your overall body surface, but you'll still be turning back early from a run if any of these get too cold. A proper hat that covers the ears, a mask or balaclava for your face, wind-blocking gloves or mittens, and thick moisture-wicking socks are all musts. A bit of Dermatone on the cheeks and nose can help prevent frostbite and windburn. And for men, add wind-briefs to that list of essential accessories.

4. Take action- choose traction. Slippery conditions are not only frustrating, they can be dangerous too. Fight back with traction aids, such as Yaktrax, or check out a good pair of trail shoes to get some extra grip out there. Plus trail shoes provide a little extra warmth.

5. Respect your environment. A healthy attitude towards winter running can take you a long way. Be smart about where and when you run, light your path and wear proper visibility gear in low-light conditions. Also remember that uneven footing and all those extra layers of clothing will decrease your pace, but not your effort. Don't force it, think of it as strength-building!

Thoughts on the Trots...Turkey Trots that is!

~ Written by Elizabeth Yetzer

Crossing the Ford Bridge this morning on my run I noticed the beautiful fall leaves have mostly fallen off the trees, the air was crisp, and I realized we are quickly approaching the season of Thanksgiving. Thanksgiving is one of my favorite days of the year; I love the opportunity to spend time with the people I love and of course eat some delicious food! Thanks to the addition of Jeff (Bekah’s husband and co-owner of Mill City) to our family, running a Turkey Trot has become a family tradition. Although I tend to think of Thanksgiving as a day of relaxing and eating, I have found starting the day with a Turkey Trot is incredibly energizing, rewarding, and an amazing chance to reflect on all that God has blessed me with.

The alarm clock goes off at 6:30 AM. I could dismiss it and decide to sleep in- after all, it is a day off.  Instead, I remind myself that I am waking to an “Opportunity Clock” and that I am healthy enough to race a 5K with my family and friends. Until I arrive, I am not completely convinced that I made the right decision, especially when I realize it is below freezing. Once I arrive I am engulfed with an indescribable energy from the crowds of people that have decided to start their Thanksgiving in a similar manner. There is a story for each athlete that steps to the line- some come to the line with an intensity and drive to reach a Personal Best, some come to share an opportunity with family and friends that starts their day in a healthy manner, and some come with the goal of completing their first race.

I have had a variety of Turkey Trot experiences. I hate to admit it, but one of my fastest 5K’s has been in a Turkey Trot- I tend to thrive in low key race environments. On the opposite spectrum, I have also walk/run a 5K with a family friend striving to complete her first 5K. She had recently recovered from Breast Cancer and was determined to start exercising and try to take better care of her body. The last 100 meters of that race are steps that I will never forget. There was such a sense of pride and celebration of life that effused from her, that you couldn’t help but be nearly paralyzed with gratitude. It is a memory I will never forget!

Upon completing any Turkey Trot race the community celebrates each individual’s achievement and leaves with a sense of gratitude that may not be felt if one had stayed in bed. I cannot encourage you more to sign up with family or a friend. There are Turkey Trots throughout the Twin Cities. Below I have a few links to Turkey Trots in Minneapolis and St. Paul. Additionally, there are many throughout the metro and you can search the last link for a race near you. Whether you are looking to improve your fitness, find a healthy way to start your Thanksgiving, or help raise money for a charity, I am sure running a Turkey trot will deepen your sense of gratitude on this day devoted to giving thanks!

·         Life Time Fitness Turkey Trot 5K- Downtown Minneapolis- http://www.turkeyday-5k.com/page/show/370479-minneapolis

·         St. Paul Turkey Trot- 8 AM- 5k and 10K- Upper Landing Park (by Science museum) http://www.zapevent.com/listactivities.aspx?eventid=3929

·         Beast to Feast 5K run and walk- 9AM –Lake Calhoun - http://www.beast2feast.com/

·         Drumstick Dash- 10k or 1 mile- Lake Harriet - http://www.drumstickdash10k.com/

·         Turkey Day Trail Trot- Battle Creek Trail, St. Paul - http://www.runbattlecreek.org/turkey-day/

·         Thanksgiving Day Giving Thanks 5K- Como Lake- http://charitieschallenge.org/html/thanksgiving_day_5k.html

·         Other races in the Metro- http://www.runningintheusa.com/Race/List.aspx?Rank=Month&Month=11&State=MN&Page=2