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The Gear West blog has a new home.  For future posts, check out http://www.gearwest.com/community/blog.  Thanks for following us here the last few years.

shoes for africa

Dear Customer,

Did you know that your old athletic shoes (running & soccer) can be turned into irrigation pumps, agricultural training, food-bearing plants, tree nurseries, and much more?  Those dusty shoes in your closet have more power than you know!

The MORE Foundation Used Athletic Shoe Recycle Program: We want to help you harness that power by supporting the MORE Foundation Group (formerly PPPF) - a Delaware Not-for-Profit foundation that recycles used athletic shoes in West Africa.  The vast majority of Africans cannot afford new shoes.  The MORE Foundation provides used athletic shoes to street vendors in West Africa. The proceeds then provide tools, training, and technology to the poorest rural farm families in Ghana, West Africa.  Instead of spending 100 years decomposing in landfills, your used athletic shoes can help regenerate farm land in African villages while creating prosperity with a bottom-up approach — one village at a time.  Get all the facts at MOREFoundationGroup.org

How You Can Help: 
Bring in your used - but not abused - athletic shoes. The MORE Foundation needs running shoes (sizes 7 and up) and soccer cleats all sizes. Please tie the laces together.  It's time to change your shoes and change lives.

Where to Put Your Shoes? Look for the collection box near the door. Local Action with a Global Reach!

Help Adopt a Family: With 600 pairs of donated shoes, the MORE Foundation will adopt an African family on our behalf. The family will receive organic farming training as well as the tools and other essential resources to increase their productivity 1000% or more!  We will receive a banner of gratitude from West Africa bearing the name of our adopted family and the name of our store. We will also receive a photograph of our adopted family holding the same banner

DESIGNED FOR WOMEN OF ALL LEVELS OF FITNESS
(especially those who are new to training programs)

Physical and Fitness Evaluation - 10 sessions - FREE
Workout Strategies and Motivation - 10 sessions - $100 total

YOUR CHOICE
Together - These two programs make a integrated, sensible fitness program.
Separately - Choose the one that fits your budget and interest.

Ladies! Are you interested in improving your health? Would you like more information on nutrition and suggestions on the type of physical activity that will best fit my schedule and interests?  Do you need the motivation to stick to a health and fitness plan?

Well this is what Gear West Ski and Run has to offer: A Free medical consult with a registered nurse coupled with information on how to begin, continue with or discover new types of fitness activities to improve your health and happiness…..

Join us! Offered for a limited time only, below is our background and …’The Plan’!

Ingrid Melander  is a Registered Nurse completing a Bachelor's Degree from Bethel University. She's been a nurse for seven years and a triathlete for 16. Her focus is on holistic nursing and wellness coaching. Her personal philosophy is that most human beings can maintain a healthy life free of medication and illness if given the knowledge and encouragement to do so.

Jan Guenther is the owner of Gear West Ski and Run and Gear West Adrenaline & Casual (all in Long Lake) and at the ripening older age of 54 has years of experience in juggling the sports of running, xc skiing, paddling, swimming, biking, triathlons and a variety of strength exercises with running retail and raising children. Her philosophy is finding creative ways to fit fitness into your busy lifestyle and how to maintain the motivation over the years.

Meet at Gear West  Ski and Run 2x/ month for a five month period.

Physical and Fitness Evaluation - Ingrid

Initial visit is for a private consultation to have: blood pressure, pulse, body fat, BMI, perceived stress level, and body measurements taken. Goals regarding nutrition and fitness will be discussed specifically for the client. Tasks set up to reach those goals determined and then one on one encouragement through text and phone as the client desires. Twice monthly it will be important to collect vitals and measurements to determine health status while working toward health goals.

These services are offered FREE through Gear West with a commitment to meet twice a month with the nurse/consultant. Information and goals will be evaluated and offered for five months.

Workout Strategies and Motivation - Jan
Additionally, after the physical measurements with Ingrid you may sign up for a approximately ½ to ¾ hr (2x/month) to discuss different types of workout options available to you; discussions of fitness goals; what equipment you may need; and the motivation on how to stick to your physical and nutrition goals. Basically at the end of the five months, our goal is to assist YOU with improving your health, understanding a fitness and nutrition plan and helping you stick to the plan so you feel GREAT!  Cost for this program (ten scheduled meetings following the health measurements) is $100  ($10/session)

How do I sign up? Please contact Ingrid  Registered Nurse and Triathlon Coach   
Phone (612) 747-3887 to register a date for the FREE health consult

Or, have questions? Contact Jan at gearwest@gearwest.com

Questions or ready to begin? Ingrid and Jan will be at Gear West Sunday July 21st from 12-4

Trail Running Trends and Footwear

Many longtime road runners are doing more running on trails. Possible explanations are: Their body is sore and they would like a more forgiving surface; they find running on hilly trails and a variety of surfaces uses different muscle groups and allows the runner to become more balanced in strength;  Or, some runners just want more variety and adventure and hitting the trails provides branches to jump over and duck under, rocks to dodge, roots to trip over and the occasional deer hiding in the forest to admire. Regardless of your reasons for running trails you want it to be a good experience and that starts with the proper footwear.

At Gear West, the two questions I hear most from people wanting to trail run are:

1. Do you need trail shoes?
If you are only running on crushed limestone or smooth hard-packed dirt regular running shoes work fine. If you are running on rocks, roots, mud, and twisty single track you may appreciate a trail shoe. Trail shoes provide extra traction, weather resistance, a more stable platform under your foot, toe protection up front and most offer a forefoot rock plate for extra protection when  landing and pushing-off on rocks or roots. Trail shoe ‘uppers’ are more durable than run shoe materials and take more wear and tear than run shoe materials which are built for breathability and low weight.  Trail shoes are not a great idea for road running  because most are firmer and less flexible on the foot, and combined with hard pavement, a trail shoe will provides a hard, unforgiving ride.

2. What is a good trail shoe for you?
You can  start figuring that out  by looking at your road running shoes and see what is working. If you feel better in a more flexible road shoe, you might want to look at trail shoes that bend more easily when you take them in your hands and flex the toe toward the heel.

Every trail shoe brand offer both flexible and stiff models. If you like a shoe that has a firmer raised heel,  try the Salomon trail shoes such as the Mission, Crossmax or Speedcross. If you like a shoe lower and more flexible in the heel, you might try Asics or some of the Montrail models. Many serious trail runners  look for lighter weight with flexibility, such as the Inov8 trail shoe or the Salomon S-Lab Sense.  If you lean towards more flexibility and minimalist shoes with a tiny bit of protection, New Balance offers the  Minimus trail or Vibram Five Fingers offer toe shoes with rock plates in the forefoot – Spyridon, TrekSport, and Lontra. On the flip-side there is a trail shoe designed for cushion – lots of it- to protect your  foot from hard landings on rocky ground –the Hoka Stinson.

Trail shoes to consider
Salomon trail shoes (men's)(women's)
Asics trail shoes (men's)(women's)
Montrail trail shoes (men's)(women's)
Inov8 (men's)(women's)
New Balance (men's)(women's)
Vibram Five Fingers  (men's)(women's) look for Spyridon, TrekSport and Lontra
Hoka Stinson (men's)(women's)

Is Gortex necessary in a trail shoe?
Not unless you are only planning to use the shoe for winter running. Gortex in the summer will be HOT and will also trap the moisture/water from streams or puddles inside your shoe. Tread type could also be important for a trail shoe choice if you plan to run in very muddy locations.
Try several styles of shoes to see what works for you

A wide variety of trail shoes
If you like running trails, you will enjoy the variety of trail shoes offered to runners. Personally you may like a couple of different trail shoes, for different types of trail running. For me, Jan, an avid athlete (who is aging) I prefer a more protective trail shoe when running the Superior Hiking Trail and a lighter more minimal shoe when running the trails around Gear West. Wendi Morin, our Gait Lady, chooses the Vibram 5 Fingers for most everything. The point is, its fun trying different types of shoes and exploring the freedom of movement and/or the protection each provides.
Trail running hints and gear

Other trail gear
Lastly, a few tips on trail gear. If you come from a triathlete background, don’t bring your elastic laces to your trail running experience.  The elastic stretch in the laces could easily contribute to a twisted ankle. Keep them in your road race shoes. Do use however, body glide to prevent chafing, and a durable sock that covers your ankle to prevent cuts from brush and debris from dropping into a lower sock.  For socks we suggest Smartwool or Darntough.

Hydration
Drinking systems are crucial on long trail runs and trail runners are very personal as to what works best for them. The waist pack drink belts from Nathan (Elite 1 Plus carries water and gel) and the Salomon (Hydro 45) both carry the basic larger water bottle. Little bottles spread evenly around the waist, such as the Nathan Speed 4 or 6 bottle or Fuel Belt, work well for women and those who like water weight distributed evenly. Waist belts made with stretchy webbing fabric fit better than the less expensive designs which use cheaper non-stretchable fabric to hold the bottles.

Hydration packs  – the extreme light weight water packs that Salomon offers such as the Advanced Skin S-Lab set  are  the best set- up for carrying a lot of water comfortably- and the bag is designed to carry gels and other foods or discarded clothing. Hand held sets like the Nathon Quickshot or larger Vaperdraw allow you to easily carry water bottles in your hand. The new market entry is Salomon’s new collapsible flasks for their new  S-Lab Hydro Set– a hand held hydration system.

We hope this gives you a good place to start when it comes to what you need or want for your trail runs. Come on out to Gear West!  Bring your road shoes, tell us what you like about them and we’ll help you find your new trail shoes and what cool accessories work best for your trail adventures!

~Wendi  (AKA The shoe Whisperer)
~Jan Guenther the store owner.

Please call the store with any questions on these products
952-473-0377

My Favorite Trail

Some great entries for our favorite trail contest.

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CHESTER BOWL TRAILS

My favorite trail is Chester Bowl in Duluth, MN.  I used to run it every day in the Spring and Fall when I went to UMD.

Chad

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CCCP TRAILS

There are a lot of "destination" trails upon which anyone would love to ski, hike, etc. However, the CCCP trail has to be my favorite, because it is on my property and I can be on it every day of the week! I call it CCCP for Cannon Cross Country Program - I live half-way between Cannon Falls and Red Wing. From here I don't use the Twin Cities trails very often - I especially avoid the long trip to the 2K loop at Elm Creek. So its nice to have CCCP so handy! There is ~100 feet of topographic relief and I have a half-dozen tricky downhills that remind me, and prepare me, for Bobblehead Hill on the Birkie trail. I own 40 acres so there is a fair amount of looping around, but its a good place to fit in an hour of skiing on a busy day. Belle Creek runs through the property, so if the temperature cooperates (below zero for a couple of days) the creek is ski-able too. Deer, turkeys, eagles, and many other birds and wildlife keep me company on the CCCP trail. Right now the wildflowers are keeping my honeybees happy.

Bill

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JUD WIEDBE TRAIL - TELLURIDE, CO

The most amazing views!

Anne

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APPALACHIAN TRAIL


My favorite trail is the Appalachian Trail. I hiked this end-to-end in 2006, taking 5 months and 4 days to complete its then 2,176-mile length. I hiked it solo and turned 54 on the trail. About 3000 people attempt to "thru-hike" the trail every year. Only about a third finish. It was a huge accomplishment for me, as many can imagine.

The AT is the nation's first designated National Scenic Trail. Because of its location up the spine of the Appalachian Range in the eastern US, millions of people step on the trail every year to day hike, or backpack for a weekend or, like me, several months. For that reason, it is sometimes referred to as "The People's Path."

The AT is a unit of the National Park Service, but it crosses many land managed by the Forest Service, as well as crosses state and local park units, as well as some private lands. It starts at Springer Mountain about an hour north of Atlanta, GA and winds its way through 14 states to Mt. Kathadin in Baxter State Park in central Maine. It's highest point is at Clingmans Dome in the Great Smoky Mountain National Park (6643') with its lowest point at the Trailside Museum and Zoo at Bear Mountain, NY (124'). The AT is maintained along its length through a volunteer network of 31 trail clubs.

I live in Asheville, NC now and volunteer for the Appalachian Trail Conservancy and my local AT trail club. The AT is nearby and people travel from all over the world to especially hike up to the southern balds - denuded areas on mountain tops that afford one a 360 view of the Appalachian Range. There is no firm reason why these anomalous balds exist.

Thanks for letting me share my brief story and a picture. Gear up some folks and send them east so they can enjoy the AT!

Tip

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BLUE LAKE TRAIL IN COLORADO

My favorite trail ... is the Blue Lake Trail in the Rawah Wilderness of north-central Colorado!

Starting out around 9,500ft and winding up to over 11,000ft, it's an exhausting run but definitely worth the view once you make it to Blue Lake (photographed last fall)! Don't forget to ice your legs in the glacial waters before heading back down! We help maintain the trail through our graduate school program to make sure it stays accessible to all.

Robert

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MOUNT WHITNEY  

This trail has it all! From the quiet beauty of it's trickling streams and rare mountain flowers that grow only at 14,000 feet, to the ruggedness of the rocks and the unforgiving boulders on mountaineer's route, to the physical challenge of the endless scree scramble to the base of the notch and lastly to the technical climb on the final push to the summit of the highest peak in the lower 48.  This trail will test your will and leave you breathless but forever changed!

Kris










 

SUMMER XC FITNESS FOR 'MATURE' ADULTS
It’s finally summer, and us ‘adults’ are balancing our desire for outdoor fitness activities along with good ol’ work, kid's needs and housekeeping/yard work demands and achy knees and hip joints. What to do? What is the best way to improve ourselves in the winter sport we love, with limited time and individual body limitations?

Speaking from one month into my 54th year of living, these are my suggestions and I would love to hear yours. Everyone’s schedules, time demands and mental determination are unique but there are things we all have in common and hopefully some of these suggestions will help.

Commit
You must commit to a consistent workout plan. Just like eating well, you have to want to workout and be willing to accept things you cannot do to fit workouts into a busy life.  Whether you commit to a 5 day/week, 4 day/week or 6 days of working out, stick with it as best as you can. Make the sacrifices necessary to exercise a minimum of 30 minutes per day. Commitment to a plan becomes habit forming and will allow you to reap enough benefits from it, to continue with it.

Crosstrain
All rollerskiing, all running, all biking, all gym work, etc., will leave you burnt out before ski season begins, or the repetition will create injuries or boredom. In the very least, you  will not be as fit as you had hoped. Crosstraining is the key to reducing repetitive injuries as we mature.

I have been wrapped up in the sports world thru retail since I was 25. (Oh dear, that dates me). To begin with there were limited fitness choices, especially for women.  Workout options available to us now? Lots! For both men and women, they are only limited to time and money. When I first opened a bike store in ’85,  products available were only road bikes and black lycra shorts. There were no Powerbars, mtn bikes, aero bars, minimal shoes, stretchy hip fabrics, left and right socks, skate skis, coffee shops, … (computers!)! Today we can spend more time selecting workout outfits to best match our aerobic activity than we actually workout!

My suggested crosstraining workouts for skiing are: 
1) Core strength training (gym weights, outdoor playground strength) or, of course, classes offered thru LifeTime, or CrossFit, Kettlebell / Barre classes or Discover Strength or any of the myriad of independent gyms and associated fitness classes. 

2) Running / jogging / Nordic walking (vigorous). Weight bearing, aerobic workouts that tie directly into fitness.

3) Swimming. Great overall recovery and fitness training. Helps prevent injuries, stretches out the body and strengthens the arms and core.

4) Biking. Obviously. Mtn biking is even more ski specific as it taxes more body parts and raises the heart rate in short anaerobic bursts. 

5) Paddling sports with canoes, kayaks, surf skis, Stand-Up paddle boards, rowing shells. All require upper body strength and aerobic power in a fun way that introduces you to the beautiful lakes outside of power boats. 

Last and most important….

6) ROLLERSKIING! it’s a must if you want to improve your technique before the ski season. Rollerskiing is a fantastic workout since it is weight bearing but not knee jarring. It strengthens both the upper and lower body including the torso and is is perfect for specific ski strength workouts.  Because rollerskiing  best simulates ski movements (unlike roller blading) and you can focus on technique without freezing your toes and fingers The fact is, anyone who rollerskis with some consistency will improve their ski technique tremendously. BUT, you must rollerski with good technique, or at least understand the movements of good technique and set goals towards achieving it.

Checkout  Gear West Summer Nordic Camp
What a great way to renew your enthusiasm to workout! Join others to learn, relearn or tweak your basics in ski technique. These types of mini camps, just like joining a strength class or spin session, will sharpen your focus on training.  You will brush up on how to train effectively, using good technique and increase your desire to train when there are goals to achieve.

VARY WORKOUTS!
If you do the same thing, at the same speed for the same duration your fitness improvements will be limited.  Who wants SAMENESS?! Examine your week or a 10 day period as a puzzle where you attempt to fit in the different works below into your allotted free time.

Simply, this is how it’s done:

Over Distance Workout.
Do a longer than average workout. For some it will be 1½ hrs, for others 2-3 hours. Choose an activity that will tax your aerobic system. This can be done rollerskiing, biking, Nordic bounding….

Short Intensity Workout.
Usually 15 min to 45min with a warm up and cool down sessions. This workout raises your heart rate, period. It’s tough to do but fun and exhausting and leaves you with a satisfied feeling. And you complete it quickly! Workouts like this are best found thru indoor classes like Zumba, or Crossfit, or any group activity that pushes you to your limits. Yes, you can do intensity on your rollerskis but often times joining a group makes it easier to achieve your goal. 

Hills and Fartliks.
By incorporating both anaerobic and aerobic workouts into one hour or so, you can simulate a race environment. Sometimes you push hard, then you recover and then push hard again. Many times this is best done running or rollerskiing. Incorporate the outside terrain into the workout, using hills to stress the body and then flats and downhills to recover. It’s fun and builds strength and speed.

Strength Workout.
Yes, this can be pure lifting or a hill workout can overlap into the intensity workout as in Crossfit WOD. Build arm strength, core-body strength and leg strength by pushing your body in a controlled and focused way.

SUMMARIZE
Introduce a plan for each workout. Understand what you want to achieve from the above. If 75% of your workouts have a fitness goal, then relax.  Allow the other 25% to be your ‘fun’ workouts with friends. Sometimes after work it’s all you can do to get out of the door and if that is achieved, great!

GADGETS and USEFUL CLOTHING and FIT! 
Stuff can help make the workouts informative, challenging, more fun, more comfortable… it all depends what stuff and who you are.  Learning about what works for your sport allows you can enjoy it better. Who wants to train and run/walk a 10k with ill-fitting shoes such as a hi-stability shoe when you are a neutral forefoot runner? Don’t choose a trail shoe when you desire flexibility and cushion when you are running on roads. Who wants to ride HillFest, a hilly 100m bike ride in Wisconsin on a Huffy? Don’t enter your first paddle race in a carbon fiber pro-boat on a windy day. Don’t attempt a double pole rollerski workout without rollerskis gloves to prevent blisters. Women, consider training with a water bottle waist belt before you carry it on a trail marathon and rub a raw spot on your back because the bottle was too high and you are short-waisted.


LEARN FROM MISTAKES
Experience has provided me with many helpful suggestions about sports, mostly because I have worn the incorrect clothing, or shoes at one time or another. I have paid the price with blisters, chafing, and struggling. Back in 1985, I completed the Hawaii Ironman on equipment that now, I would not suggest to my worst enemy! I used a bike that was loaned to me from a pro-triathlete who was 4” taller than me; strap down pedals that created numbness on the upper and lower foot parts (clippless pedals were not invented); an ill-fitting round, non-vented helmet. I knew nothing about nutrition and only ate on the bike, Quava-jelly sandwiches premade weeks ahead of time by the volunteers. I used drop bars; a hard bike seat; no wet suit, heavy Brook ‘Beast’ shoes… oh my.

REGARDING GADGETS
Heartrate Montitors and GPS devices give you super useful information on workout levels, and mileage and speed goals. All are ways of increasing one’s interest in exercise. Again, gadgets do not make the athlete and don’t use the lack of gadgets as a reason for not joining a class or completing a workout. 

KEEP IT SIMPLE
Carry your stuff in the car to eliminate excuses about why you cannot fit in an impromptu stop at the woods or gym. Build in friends or events to commit you to a consistent reason to get moving. Reward yourself with improved training equipment or cool clothing as you stick to a plan or sport(s).

Then enjoy the intangibles of feeling healthy! Your energy levels will be higher, your speed will improve.  As you are working out your mind will be occupied by learning how to do things better (like your skiing technique) and wow! Life is way more fun and rich when your body and your mind remain flexible and youthful.

Gear West Twilight 5K Results

  

Gear West Twilight 5K 2013 - Final Results
Place	Name	Age	Sex	Time		Place	Name	Age	Sex	Time
1	Paul Brauchle	18	M	16:39		43	Rob Kill	49	M	:27:03
2	Alec Schultz	21	M	16:49		44	Stephen Keating	37	M	:27:17
3	John Van Benschoten	18	M	17:01		45	Deb Ukura	60	F	:27:22
4	Brandon Heebink	28	M	18:05		46	Chelsea Kover	26	F	:27:24
5	Brent Schultz	22	M	18:20		47	Anna Healy	13	F	:27:31
6	Josh Surver	18	M	18:41		48	Monica Healy	42	F	:27:32
7	Eric Bakken	17	M	18:48		49	Scott Healy	43	M	:27:33
8	Logan Wikstrom	14	M	19:31		50	Mara McCollor	12	F	:27:39
9	Matt Moris	25	M	19:42		51	Erin Church	21	F	:27:44
10	Deb Gormley	46	F	20:47		52	Derek Arens	26	M	:27:49
11	Lauren McCollor	9	F	20:54		53	Lance First	48	M	:27:52
12	Michael McLachlan	25	M	21:10		54	Mariatta Cady	50	F	:28:09
13	Mario Williams	20	M	21:15		55	Lidia Cornelius	45	F	:28:11
14	Paul Kohls	39	M	21:29		56	Jen Heebink	26	F	:28:22
15	Drew Retterath	26	M	22:23		57	Charles Canodento	64	M	:28:32
16	Kyle Cadwalder	14	M	22:25		58	Anita Trapp	35	F	:28:36
17	Betsy Surver	13	F	22:35		59	Rachel Stepka	26	F	:28:54
18	Rick Cornelius	51	M	22:50		60	Kaylee Strom	22	F	:28:55
19	Meghan Pressing	25	F	23:27		61	Tammy Lambas	47	F	:29:14
20	Bree Simon	37	F	23:33		62	John Hensley	33	M	:29:17
21	Tony Boe	61	M	23:41		63	Ellie Obrien		F	:29:46
22	Jill Steinmetz	45	F	23:42		64	John Obrien		M	:29:46
23	Vern Quast	47	M	:24:06		65	Tessa Cady	22	F	:29:53
24	Rachel Hurley	24	F	:24:20		66	Ben Kill	12	M	:29:54
25	Troy Koltes	43	M	:24:25		67	#148			:30:30
26	Dale Kover	55	M	:24:26		68	Mike Schwartz	32	M	:30:31
27	Sara Schwartz	34	F	:24:35		69	Jill Sunders	45	F	;30:48
28	Holly Bicket	42	F	:24:37		70	Shannan Lindquist	37	F	:30:51
29	Greta Van Benschoten	57	F	:24:45		71	Amy Guerre	30	F	:30:52
30	Danielle Landa	41	F	:24:47		72	Suzette Johnson	51	F	:30:55
31	Noah Steinmetz	13	M	:25:18		73	Amanda Kuchenbecker	27	F	:30:58
32	Joshua Smith	34	M	:25:19		74	Gretchen Erpelding	45	F	:30:59
33	John Toftland	26	M	:25:31		75	Sheila Adams	51	F	:31:05
34	Andrew Carpenter	32	M	:25:40		76	Laura Kivisto	16	F	:31:15
35	Megan Roller	15	F	:25:43		77	Isabella Bakkala	11	F	:31:16
36	Caitlin LaClair	32	F	:25:51		78	Lauren Loegering	8	F	:31:20
37	Danielle Johnson	38	F	:26:19		79	Tina Deitmeyer	36	F	:31:26
38	Lynn Sosnowski	44	F	:26:31		80	Eli Hamer	8	M	:31:31
39	Jeffery Ek	54	M	:26:32		81	Naomi Hamer	38	F	:31:33
40	Tara Cady	13	F	:26:36		82	Chrin Sterhagen	34	M	:31:38
41	Dean Enright	25	M	:26:47		83	Chad Sponsler	35	M	:31:39
42	Laura Lee	27	F	:26:51		84	Geri Scherer	50	F	:31:40
Gear West Twilight 5K 2013 - Final Results
	Name	Age	Sex	Time			Name	Age	Sex	Time
85	#139			:31:41		127	Marilyn Hurley	51	F	:37:24
86	Katie Gjerstad	51	F	:31:50		128	Bethany Anderson	6	F	:37:39
87	Kathryn Zenk	47	F	:31:50		129	Travis Anderson	34	M	:37:40
88	Jeff Thompson	33	M	:31:51		130	Jerrett Loegering	11	M	:37:42
89	Martha Tofteland	33	F	:31:51		131	Sheri Loegering	43	F	:37:42
90	Cole Shipman	14	M	:32:02		132	Anne Keating	37	F	:38:07
91	Darrin Hargreaves	47	M	:32:14		133	Laurie Johnson	49	F	:38:55
92	Carsyn Hargreaves	11	F	:32:14		134	Karen Preston	41	F	:39:40
93	Cori Jensen	29	F	:32:18		135	Toni Cecil	46	F	:39:41
94	Sutton Smith	32	F	:32:22		136	Erin Anderson	33	F	:39:48
95	Katie Williams	55	F	:32:29		137	Olivia Bekkala	9	F	:39:48
96	Christina Korger	23	F	:32:30		138	Teresa Kivisto	44	F	:40:03
97	Rachel Tobias	24	F	:32:31		139	Samantha Olson	11	F	:40:04
98	Krista Vande Vegte	31	F	:32:44		140	Courtney Taylor	38	F	:40:11
99	Zach Berbig	31	M	:32:45		141	Ronda Hague	47	F	:40:57
100	Mary Bonde	32	F	:32:47		142	Mary Sanko	61	F	:41:36
101	Eva Pinske	8	F	:32:48		143	Matt Smith	40	M	:42:54
102	Ned Pinske	51	M	:32:49		144	Jantipa Smith	33	F	:42:56
103	Mary Beth Kivisto	10	F	:32:57		145	Angela Becker	34	F	:45:06
104	Mckenzie Kramer	25	F	:33:20		146	Jeffrey Pickert	11	M	:47:59
105	John Vogt	61	M	:33:23		147	Melissa Pickert	33	F	:47:59
106	Emily Nordstrom	33	F	:33:24		148	Samantha Pickert	9	F	:48:07
107	Kathryn Kozub	48	F	:33:24		149	Patrice Greger	51	F	:48:13
108	Klerissa Church	37	F	:33:26		150	Lisa Bobyak	46	F	:48:35
109	Koke Sponsler	32	F	:33:42		151	Alex Beck	18	M	:48:44
110	#140			:33:43		152	Alexa Bobyak	18	F	:48:45
111	#67			:33:59		153	Vincent Monico	5	M	:52:56
112	#81			:34:11		154	Elizabeth Monico	43	F	:52:57
113	Rory Smith	31	M	:34:14		155	Scott Monico	41	M	:52:59
114	Matt Koltes	11	M	:34:49		156	Cynthia Nelson	46	F	:54:35
115	Morgan Swenson	15	F	:35:28		157	Julia Burke	17	F	:54:37
116	Courtney Pray	28	F	:35:29		158	Lori Shipman	43	F	:59:04
117	Diane Hemstad	61	F	:35:35		159	Sarah Shipman	13	F	:59:04
118	Eleta Donaldson	57	F	:35:36
119	Alice First	15	F	:35:40
120	Amy Miller	15	F	:35:40
121	Tom Corneliessum	53	M	:35:46
122	Steve Harris	41	M	:35:47
123	Paul Johnson	52	M	:35:50
124	Samuel Shipman	11	M	:36:40
125	Carroll Shipman	41	M	:36:40
126	Leah Sternhagen	32	F	:37:09