Firecracker 5k and Sparkler Mile Race Report – Cassandra Mellon Simmons

September 3, 2023August 31, 2023

Race: Firecracker 5k and Sparkler Mile

Runner: Cassandra Mellon Simmons

Race Date: 07/01/2023

Location: Annandale, MN

Results

1st in Mile, 4th in the 5k for women, best combined time for women.

3 Bests – What aspects of the race did you like the most?

This race was so family friendly! It had cash prizes for 1st-3rd in both events, combined time, best dressed (costume), and best stroller mile time! It was a blast being able to do the mile and go on to do the 5k 45 mins later. Okay, well maybe not a blast that last mile of the 5k, but it really was an awesome challenge. Price was the best too! There was a discount for entering both races, and a referral bonus if people wanted to refer others. Great competition and made some Strava friends that day that really helped me to push myself. I hadn’t raced a mile since high school, over 20 years ago and I paced off of a woman 20 years older than me, Wanda Gau. She was so strong and I would not have been able to get the time I did without her or the other amazing women and men that day! I won $290, which justified my new shoe purchase🤣 and was able to buy my family lunch all dressed up in 4th of July gear.

Cassandra’s son on the left rocking a 9:30 mile!

They had lots of free food, drinks, and free face painting. I plan on doing this as long as I can in years to come.

Not so much – Aspects of the race that didn’t do it for you

No one told me I won, yet as a woman when I win I’m often not told and look around for other tired ladies to try to figure it out. They did say I came in 3rd for the 5k and I told them I didn’t think I did. It was corrected after so I felt bad for the woman who passed me with 1/4mi to go. I’m glad they caught it!

Weird factor – What’s the weirdest thing about this race?

It was so unbelievably fun and so many people were having fun with it too!!!! Yet it was challenging. There was a man that was over 70 in the race and everyone cheered for him at the awards. It was wonderfully weird how positive this all was.

Highlights of your race – What did you do well and enjoy about your race in particular?

I loved the challenge of doing both races and that my coach Dakotah Lindwurm encouraged me. I was going to run it slow but with the speedwork of been doing I felt I could hold a strong pace and go on to PB with my older self. I did!

Lessons for others – Share your pro-tips on the race to help the next runner

Trying new distances and revisiting old ones you may surprise yourself. I thought my sub 6 min miles were far behind me, especially being I had a baby only a year ago! I was running 10:30 min miles when I started back up at 5 weeks and had to rebuild so much all over again. I also am coming back from being anemic. Getting your iron checked is another lesson I’d definitely want to share with others if you are feeling sluggish and cold. My iron levels were normal in April and extremely low at the end of May.

Lessons you learned that will help you next time around

That I can trust my training!

Also, not to go out so fast in the 5k. I went out with a 6:15 min mile and paid for it later. Even the woman who won said she was hurting that last mile a little extra from all of us pushing. I’d definitely settle sooner!

Most important course specific knowledge to know about the race

It’s a lot of fun!

Aesthetics – Is it a pretty course?

It was a beautiful course! I found myself appreciating the beauty of the course and could see well ahead of me to know where I was at.

Difficulty – Is it a tough course?

It was not a tough course, some rolling hills and paved.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Very well organized and chip times. Lots of photos that were so fun posted within a couple days!

Competition – Is there a strong field?

Great competition but not overwhelming.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Easy! Signing up, parking was easy too!

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Water and Gatorade along the way!

Weather and typical race conditions

It was hotter with the mile then the 5k after it.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Wear light clothing and sunglasses.

Spectators – Is this a friendly course for your friends?

It is a friendly course with some parts what are along paved trail where not many spectators are.

How’s the Swag?

Really nice! Cash prizes, picture frames, lots of free photos of everyone on the Facebook website.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

5/5

Twin Cities Toughest Mudder Race Report – James Delorie

July 12, 2023

Race: Twin Cities Toughest Mudder

Runner: Jim Delorie

Race Date: 07/08/2023

Location: Hugo, Minnesota

Results: 12th place over all Male

Strava Activity Link: https://www.strava.com/activities/9418363325/overview

3 Bests – What aspects of the race did you like the most?

The over night format was unique and made for the the event to be challenging. The opening of obstacles as the night went along so you had to plan when to push to miss an opening window to save time or when you know it was coming so you slowed down to clean hands and prep for an obstacle. I also enjoyed the 10k lap format so you are not required to carry 12 hours of gear and fuel.

Not so much – Aspects of the race that didn’t do it for you

Having to get to the venue 3 hours early to claim a pit location was new for me and had I not had others to support it would have been a real challenge, but I am not sure this can be avoided.

Weird factor – What’s the weirdest thing about this race?

You are choosing to run all night, crawl in mud, jump in ice water and get shocked. Many think this is weird but it is mostly fun!

Highlights of your race – What did you do well and enjoy about your race in particular?

I was able to meet so many new people and set up my PIT with new friends who helped me achieve my goals through out the race. They got me through pitting after each lap and as veterans of this race type where happy to share and give advice. I also got to spend time running laps with each of them that was outstanding! Highlight of the race.

Lessons for others – Share your pro-tips on the race to help the next runner

If you are going for a 12 hour Obstacle Race, ask all the questions everyone wants to help and better to know and not need something than be unprepared. This is very true for when it gets cold and you are might be entering water obstacles.

The only other lesson would be to be more dialed in with fueling practice. I am not sure why but my fuel did not settle even though I use it on training runs. The last 3 laps I took not fuel or water as m stomach was not right.

Lessons you learned that will help you next time around

I need to purchase more specific gear (dry suit top and knee pads) and I did not need to change my socks or shoes but still thinking having them was the right choice.

Most important course specific knowledge to know about the race

I think knowing when obstacles opened through out the night was key. On my 4th lap we had 7 minutes to get past two hard obstacles before they opened so a friend (Hannah Carta 2nd place female) and I pushed the last half mile to avoid them an get in to pit before having to do them the next lap. We cleared the last obstacle Electric Shock Therapy by about 1 minute.

Aesthetics – Is it a pretty course?

Sunset and Sunrise where beautiful but mostly it was dark.

Difficulty – Is it a tough course?

First Tough Mudder event and longest race ever so I am not sure. I think it was hard but not more than expected.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

It was extremely well organized, staff and volunteers through out the course, easy in and out for registration. I was impressed.

Competition – Is there a strong field?

I believe it was a strong field with many Toughest Mudder Veterans and even many Worlds Toughest Mudder competitors. I completed 7 laps of the course the winner completed 10!

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

It was simple to register online, but needing a variety of gear, fuel, and water needed to over pack and check a bag at the airport so a a direct flight to not risk losing a bag was a must for me. Arriving the night before was great but waiting all day Saturday for an 8:00 pm race start was long.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Since you had your own pit every 10K these where not here.

Weather and typical race conditions

The temps dipping in to the low 50s with a full submersion obstacle Artic Enema water filled ice opening at 1:00 am until the finish time of 8:00 am was certainly cold. You had to commit and get in an out quick.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Gear list I used was, Houdini Windbreaker (ruined), Knee pads, Wet suit Top to stay warm when wet, REI Gators to keep shoes from filling with rocks, and then your fueling device of choice. I used a front loaded vest but when you crawl in the mud the tops got covered. I did not care but some might, with it being a 10k loop a think a belt might work. Also a few headlamps as they are required or you can not start another lap, also a blinking light on the back of your head lamp was required.

Spectators – Is this a friendly course for your friends?

A few of the pit crew where able to follow a marked course to see use cross different obstacles in like 5 locations, it felt like I saw them all the time. Just make sure you have a crew willing to stay up all night.

How’s the Swag?

Got a cool race bib that you where required to wear, Medal for finishing 20k, Shirt, and patch for hitting 70K! I was very happy with the swag… oh and my first ever tough Mudder headband.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

I would give them full marks, there was nothing that they could have done differently that would have improved my experience it was fun from start to finish.

Grandma’s Marathon Race Report – Eddie Grier

June 22, 2023

Race: Grandma’s Marathon 2023

Runner: Eddie Grier

Race Date: 06/17/2023

Location: Duluth, Minnesota

Results: BQ***3:02:48 (close to my marathon PR)

3 Bests – What aspects of the race did you like the most?

The crowd support is definitely off the charts in a good way
The other runners around me in the HUGE pack in the 3 hr group that I was apart of throughout the race were good to speak with at least for a couple minutes
I have to put the weather here. Very nice & cool temperatures to start

Not so much – Aspects of the race that didn’t do it for you

*The 3 hour pacer dropped out after Mile 19

Weird factor – What’s the weirdest thing about this race?

*See previous answer

The 3 hour pacer dropped out after mile 19. I was very confused by that move. I told my friends about this as well & they thought that it was very strange too. I honestly never seen that before

Highlights of your race – What did you do well and enjoy about your race in particular?

The last 3/4 mile I pass some 10 to 12 runners bring it home!

Lessons for others – Share your pro-tips on the race to help the next runner

Just go out there & have fun enjoy what Duluth has to offer

Lessons you learned that will help you next time around

Maybe if I waited another mile or so early in the 2nd half of the race I would have been solid as far as under 3 hr goes. But I continue to trend in the right direction, exciting!

Most important course specific knowledge to know about the race

Not major but you better do some hill training. Lot of rollers for sure. Mile 22 & I think 25ish you need to have some energy saved

Aesthetics – Is it a pretty course?

The people who ran this race before me they were telling me the truth! Very pretty course running along Lake Superior & into town

Difficulty – Is it a tough course?

However, don’t sleep on those rolling hills. Especially in the 1st half of the race

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

Grandma’s Marathon is definitely a well-oiled machine! This race is like ranked #12 in the US as far as marathons go. I personally think it doesn’t get talked about enough.

Competition – Is there a strong field?

This was a SOLD OUT field across the field 5k, Half, & Full Marathons. Good competition I like that

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the race happen.

Lucky for me and some of the other runners, hotels were a big issue because the event was sold out the university dorms opened up. If y’all do sign up be sure to booked in advance

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Aid stations where well managed! Something there for every runner

Weather and typical race conditions

Cooler temps early in the race…did actually get a little humid late in the race.

Gear – Did you need anything special or is there anything you’d recommend for the next runner?

Nothing special.

Spectators – Is this a friendly course for your friends?

Crowd: Brings the noise 10/10, course friends indeed!!

How’s the Swag?

Swag was awesome. Got another sweet GMA’s Marathon hoodie along with the jacket

The Overall Score – How many stars do you give this race and do you recommend that others run it?

9/10. Great Experience

Superior 100 Race Report – Ashley Nordell

October 13, 2021September 10, 2018

Coach Ashley Nordell shares her experience of the Superior Fall Trail 100 race, including what you need to know about the course while training!

Race: Superior Fall Trail 100

Runner: Ashley Nordell

Race Date: 09/07/2018

Location: Gooseberry Falls State Park to Lutsen, Minnesota

Results: 23: 46, 2nd F, 9th OA

3 Bests – What aspects of the Superior 100 did you like the most?

The scenery- beautiful lake views, forests, remote and rugged
Point to point- always a plus!
The people/event organization- a great group of people, down to earth, low key, low hype, wonderful fellow runners, volunteers, organizers! Plus, I had a great crew, so they were part of my love of the day.

Not so much – What aspects of the Superior 100 didn’t do it for you?

The rocks! This is more that it was a major challenge for me than a dislike. The terrain was much more rugged than what I am used to and I struggled with it in the later miles.

Weird factor – What’s the weirdest thing about this race?

You cross a river with big rubber duckies in it.

Highlights of your race – What did you do well and enjoy about your race in particular?

I tried to always smile, stay positive, and focus on doing my best – the things that I can control. I don’t let myself complain (out loud), and tried to at least appear happy, even when things were going downhill in the later miles. I tried to constantly remind myself to find something positive about the day or course to notice – a tree turning colors, a lake view, when the breeze was cool, etc. I also spent some times with my good friend Tommy and had amazing friends out helping me. My whole family was there, so that’s always a highlight.

Lessons for others – Share your pro-tips on the Superior Fall Trail 100 to help the next runner

The race is extremely rugged and technical. It’s also constantly up and down, not huge climbs, but gains 21,000 ft in 103.3 miles. It’s Northshore Minnesota, not gentle farm country Minnesota. Trekking poles at night were helpful for balance.

Lessons you learned that will help you next time around

I would do more race specific training – find more rocky areas to train, get better at finding a flow in that sort of surface, more strength training. Like most races, if you go back, just knowing the course would be a huge advantage.

Most important course specific knowledge to know about the Superior 100?

There are long stretches between aid – lots of almost 10 mile stretches, which in the rugged sections at night can take a while. The majority of the climbs are in the later stages of the race. It can also be hot, muddy, and slippery. Prepare for anything!

Aesthetics – Is it a pretty course?

It is beautiful – there are views of Lake Superior, smaller lakes, beautiful rivers, etc. The color changes were just starting, so some leaf colors were beginning to pop. Very woodsy, north country-esque.

Difficulty – Is it a tough course?

Yes! Not just the climbing, but the terrain. I felt like the second half was harder than the first.

Organized and well run – Did it feel like a well-oiled machine or were they flying by the seat of their pants?

So well run!! Great race director and volunteers

Competition – Is there a strong field?

My high in the sky goal had been to aim for the CR – which I ran, except the gal who had it ran again this year and broke it by more! So I guess I picked a good year for competition. It’s a large race- almost 300 runners, so it’s inevitable that you get some solid runners.

Logistics – Does it require a special handshake, registration a year in advance, hotels all booked? Give us the low down on the nuts and bolts of making the Superior 100 happen.

January (I believe!) lottery.

Aid Stations – Standard fare or anything special to know about the aid stations in terms of what’s available or when?

Standard fare, spread apart a bit. The race uses Hammer products, which don’t work for me, so mostly used my crew. There is crew access at almost every aid station, and it’s super crew friendly, so that was helpful!

Weather and typical race conditions

This year it got a bit warm during the day but cooled off at night. The most extra clothing I put on was arm bands, but it can be anything up there. Humid, storms, heat, you name it, they have probably had it.

Gear – Did you need anything special or is there anything you’d recommend for the next guy?

Ability to carry enough water to go up to 2-3 hours between aid, a solid light for night (it’s dark in the woods and technical) and trekking poles helped me at the end. Always carry a jacket at night because the weather can change fast and got colder by the rivers.

Spectators – Is this a friendly course for your friends?

Yes! And the race website gives maps, crew directions, rules on parking, etc. They probably have the best crew packet info of any race. Super spectator friendly!

How’s the Swag?

T shirt, finisher sweatshirt, buckle, and wood metal.

The Overall Score – How many stars do you give this race and do you recommend that others run it?

I give it a 10/10. Despite not having the perfect magical day one always hopes for, the race itself was top notch.

superior fall trail 100 race — Photo: Kurt Schilling

Ashley Nordell is a coach with Team RunRun. To learn more about her or to work with Coach Ashley, check out her coaching page.

Grandma’s Marathon Race Info

January 26, 2023May 8, 2018

Lessons Learned from Race Reports

Lots of porta potties at the halfway point because it’s the start of the half marathon, so if you time it just right, you’ll be relieved
Maybe the halfway point makes up for the start in terms of porta potties, because several race reports talked about long lines to use the bathroom at the start, so plan accordingly (wait times of 25-30 minutes in line)
Not tons of spectators on the course until about mile 15 or even later, lots in the last 5 miles
A few rolling hills in the first half and the largest hill is around mile 22, and while it’s a net downhill, it’s more rolling hills than it is flat
Starting corral is self-seeded, and with ~9,000 runners, be prepared for people to be lined up either too fast or too slow around you, so be ready for some jostling
Lots of warm weather years in the past, so be prepared for it to be warm and to warm up quickly
Little to no shade on the course with running along Lake Superior – hence, it warms up fast if it’s sunny, and even though it’s along the lake, not many race reports talked about cooling breezes
Heat training and hill training would benefit a lot of runners who expected a cooler, flatter race
Lots of aid stations have sponges and the race seems to prepare well for heat with lots of water stops

Course

Type: Point to Point

Start/Finish Info: Take shuttle bus or train to start; no drop offs or vehicle access. See website for more details.

Hills: Rolling throughout, most talked about hill is ~50 feet for .5 miles around mile 22, but there’s also a ~60 foot hill around mile 7 for ~1 mile

Map/Elevation: See Strava for now; not listed on website as of 5/7/18

Aid stations

Locations of water/electrolyte stations: Water and Powerade every other mile until later in the race, which is then every mile (not specified exactly when on the website)

Electrolyte offered: Powerade in the past