Monday, October 15, 2012

ThunderDome is hiring a Marketing/Promotions Intern

Are you a runner preparing for a career in sports &/or marketing? If you are we'd love to have you as our Marketing/Promotions Intern! Read below and if interested please email your resume to

JOB DESCRIPTION:  Assist ThunderDome Running with marketing & promotional projects.  Duties will include, but are not limited to:

- Marketing the business through direct mail, email, social media, participating in events, etc.
- Write blog entries
- Blog content ideas
- Update Facebook & Twitter
- Research advertising opportunities
- Promotion ideas
- E-newsletters – create & write content
- Seek out marketing opportunities & cross promotion opportunities

- Distribute promotional materials at events such as road races, fitness expos, etc.
- Represent ThunderDome Running in a professional manner
- Research potential promotional events

- Candidate should have completed at least 1 year of college; preferably working towards a sports and/or marketing related degree
- Self motivated
- Timely follow up & follow through
- Excellent oral & written communication skills
- Outstanding customer service skills
- Experience with Facebook & Twitter
- Computer/PC skills
- Friendly, upbeat & outgoing personality
- Able to work with little supervision; will be working from home the majority of the time
- Knowledge of running/track
- Experience in cross country and/or track & field at the high school or college level is ideal

COMPENSATION:  This internship is unpaid and on a voluntary basis. Intern will receive ThunderDome apparel & entry fees to participate in select road races.

COMMITMENT:  16 weeks with an average of 8 or more hours/week.

(1) Understand the responsibilities involved in marketing/promoting a small business.
(2) Represent the business and feel confident in promoting our services
(3) Understand the branding of ThunderDome Running
(4) Improve communication skills – networking, conversing, advertising, social media, writing, etc.
(5) Network with other businesses and athletes to further expand ThunderDome Running
(6) Be responsible for daily marketing activities for the business.
(7) Expand your knowledge of the sport of running.

Wednesday, July 18, 2012

ThunderDome Running featured on Tips 4 Running

ThunderDome Running was recently interviewed on a great running website Tips4Running. Check it out. We were honored to be interviewed, it is a great resource for runners.

Thursday, April 5, 2012

Team up with Saucony & ThunderDome Running to FIND YOUR STRONG

The Saucony Find Your Strong Project

Last year Saucony kicked off our FIND YOUR STRONG campaign by asking the running community "What is Strong?". This year, Saucony is helping runners answer this question with the #FindYourStrong project on Each week for 12 weeks, we'll be issuing challenges to the community, and along the way showing them inspirational stories of Strong.  ThunderDome Running has teamed up with Saucony to help get runners out the door each day and to the starting line.  Check out this inspiring and challenging program each week, and get yourselves motivated & fit!!

Get out and run. 

Good luck to all ThunderDome Runners & running community racing the Boston Marathon.


Wednesday, April 4, 2012

Ditch the GPS/watch

Runners have to know pace by feeling eventually if you want to be successful. Knowing if the pace is too fast or slow without the aid of a watch or GPS is as important as getting into the habit of negative splitting races.  This runner trait is feeling pace is needed early on in a race--say that first 1/2 mile....when possibly your GPS is messing up or you are not quite yet to a race mile marker or where a race course has mile markers that are off and not accurate.  There comes a point where you can be a better runner without the outside aid of some kind of watch, and a good way to practice this habit is to run at least one easy day run a week without a watch/GPS and every other week one road tempo/pace type workout without a watch. Just go by feeling.

For your no watch/GPS days you will most likely be running one of your own courses that you have already measured so even if it is a workout just get your finish time back at the start with a watch you started as you began your run.  I have done this several times on say a 10 mile negative split workout day run. Go by feel the entire way, dropping pace, controlling effort, and just listening to the legs on how hard to push.  Try this no watch test you will be a better runner for it.  Plus on the easy days you will not be tempted to run too fast if your legs feel like garbage because you are used to sticking to a certain pace.

Tuesday, March 27, 2012

Running 101

Every runner should keep a daily training log!  A training journal from 5 or 10 years ago is not only fun to look back at but the past training X's & O's can be a training tool to help with your current training. Just keep in mind that there is no single "exact same training block" compared to a past training block or race build up. This comparison is true when everything is going right or not so hot.  No single training block/period leading up to a race can be compared exactly to a previous block of training, because there are so many other variables that come into play like age, current fitness, or just outside of running stresses. Learn from the training log of the past but do not let it rule you.

Monday, March 26, 2012

ThunderDome Athletes Roll at the Chicago Shamrock 8k

Over the weekend ThunderDome runners raced in the Bank of America Shamrock Shuffle in Chicago the world's largest 8k.  The 2012 edition of the Shamrock Shuffle was a deep year in terms of competition & fast race times so it was a great March test of fitness for everyone.  In the 34,000+ race field ThunderDome runner's Keith Mullholon (Lake Geneva, WI) & Marek Kotrly (Brookfield, WI) placed 2nd & 3rd respectively in the master's race field with times of 25:31 & 26:43.  Those times were good for 64th and 98th overall. Marek's time was a massive PR and both took advantage of the competition and awesome race weather. 

This was the fourth year the Shamrock Shuffle 8k had an Elite club team competition. The Elite club competition features teams from all over the United States made up of 4-5 runners with the top 4 runners finish times added up for overall placing.  For the first time ThunderDome Running sent a team to the competition and placed 11th overall.  It was a deep race field with the Hanson's Olympic Development team winning the overall team competition.  Thunderdome was led by Matt Thull racing to a time of 24:17 & placing 22nd overall.

Continue to follow what ThunderDome Runners are up to this spring as ThunderDome has runnners racing in Michigan, Missouri, Nevada, Alabama, & in the Boston marathon over the next 2 months.

Tuesday, March 6, 2012

ThunderDome Running- Don't Call it a Comeback-Uphill Battles

The running world is full of beginners, veterans, and Olympians and they all want to and do make it to the starting line in different ways facing varying challenges and obstacles.  That training & self awareness journey is the awesome part about running and somehow we all end up not only on the starting line--but rolling through the finish tape.

Just wanted to share a story of a ThunderDome runner I worked with this past summer and fall from Connecticut. Frank was one of the hardest workers I have had the opportunity to work with and this is a summary by Frank of his journey as his season wrapped up with his key 5k race.

What a great Sunday and what a great way to end my season.  After not racing consistently since 2006 I vowed that 2011 was going to be a comeback year and I'm glad to say with the completion of today's Saybrook Point 5K the mission was successfully accomplished.  Since my hamstring injury on July 4th my goal was to run a 5K race schedule for the remainder of the year with every race being faster than the last and to ultimately run one or more of those races under 20 minutes.  I'm glad to say all of the above took place capped off with today's 5K in a time of 19:39.  In my last two races I finished in the top 10 (9th two weeks ago and 6th today) and today I won my age group.  I couldn't think of a better way to end things.

A quick race report today before I get into my thank you's.  Cold and windy down by the shore this morning, low 50's but by race time things warmed up.  Off right at 8:30 am on a real flat course.  Started off about 10th and before the first mile settled in to the 6th position which was my final finishing spot. 6:13 for the first mile about 12 seconds faster than I had hoped for so I backed off a bit in order to have plenty left at the end.  Mile 2 was done in 6:24 which told me right there I would have enough left to finish strong.  As usual I forgot to hit the lap button on my watch at mile 3 but the last 1.1 was done at a 6:19 pace.  I had just enough left at the end for one last 1/2 mile kick to bring me in at 19:38.  I don't have all my race records from years past but I'm pretty sure this is one of my top three 5K performances.

I sent a text to Matt (my coach/trainer) right after the race with my results and the text he sent back was just what I needed.  Here it is:

"Frank that is awesome. You had to have been rolling out there--no let up ever for 19:39. You put in all the work--enjoy it.  In a way this is just the beginning.  U freakin started this with a run/walk!"

What Matt is referring to is how I started back running on March 29th, 2011.  My first workouts were 15 minutes of just a run/walk combo.  From then until now I've lost 30 pounds and logged over 535 miles.  A lot of work but well worth it in the end with today's result.  "Only the beginning" refers to the long range plan of running the Boston Marathon in 2013.  A plan that originally scheduled for 2012 but my hamstring injury delayed that.

Now to the thank you's.

To my trainer Matt.  I cannot begin to tell you how thankful I am I found your services on the internet way back in March.  I have had a number of online trainers during my time as a runner but none of them has been more attentive to my needs and written better training programs than you.  I know you always say I'm the one putting in the work but honestly without you there planning it for me and helping me through some really tough times this year there is no way this season would have been as successful as it was.  What I've written here just doesn't seem to be enough to truly thank you but please know I have appreciated everything you have done for me.  I'm taking a little time off but can't wait for us to start all over again next month.  

Monday, March 5, 2012

Let's Play A Game

Do you ever get to the point where you feel that you cannot work any harder in your runs, workouts or races?  A lot of times outside of improving your actual training plan-nutrition is the hardest and many times the worst habit runners have working to improve.   I am not going to get into any hardcore nutrition habits changes for example not eating processed foods, eating only whole grains, or staying away from high fructose corn syrup; we can all tackle the nutrition game beginning slowly so start with an individual mini-challenge.

I started a little game with my running & nutrition two weeks ago. I stepped onto the scale and was motivated to be faster by being way more healthy with my diet. I took out 3 things that I was eating/drinking that I knew I was not supposed to be doing....but really enjoyed eating/drinking. Deep into mile repeat workouts I felt I could not push any harder, and there was something holding me back at that point to hit my goal times so I came up with a big 3 list.  I put soda, ice cream, and those addicting Reese's peanut butter eggs on a do not eat list.  The Reese's eggs are the most tricky because they change with the seasons. Those things are Christmas trees, Valentine's hearts, and Easter eggs so that junk food vices does not go away from the stores ever.  By giving up those 3 big food vices for me, I finally made a positive baby step with some nutrition stuff.

As I mentioned earlier there is a ton more we all can do by just cutting out the garbage foods from our diets but you have to begin somewhere small.  In my case I have been losing 1 pound per week since starting this little game...the duration of the game for me is 35 days which wraps up with the Bank of America Shamrock Shuffle 8k in Chicago on March 25. From that point the hope is to just be smart about things after I get some of these better eating habits in place leading up to a big race.

Wednesday, February 29, 2012

Outside of running little "thing"

There are so many little outside of running "things" runners all can be doing to help stay healthy and become better runners.  The outside of running exercises, injury prevention work, and mental focus activities should all be on the runners' checklist at the beginning of the day, it is just a matter of if you end up getting any of them checked off with your busy daily schedule.

I wanted to share with everyone this little youtube video to help keep the knee area healthy, loose, and happy.  I can do without the music in the demo but, the video makes sense and it just one of those things that takes 2-3 minutes out of a day and can be done anytime & anywhere. The benefits are 10x the actual effort put in. 


Thursday, February 23, 2012

Race for the Bacon 5k/10k--awesome new Wisconsin race. Check it out


Contact:  Chris Ponteri, Race Director at 262-758-9226 or

Race for the Bacon Coming to Milwaukee

In what promises to be one of the most unique and entertaining fitness events of the summer, organizers have announced the inaugural Race for the Bacon 5k and 10k race to be held at Wisconsin State Fair Park on Thursday, June 14 at 7 p.m.

The race is just the appetizer for a night of bacon-themed fun. Event organizers are lining up an all-star roster of local food and drink companies and chefs to produce bacon-inspired dishes.  And the winners of the race will receive bacon, giving new meaning to the phrase “bringing home the bacon”.
“Contrary to what many people think, runners aren’t all about eating healthy,” said event organizer Chris Ponteri.  “We like to indulge in guilty pleasures, and I can’t think of any food that fits that description more than bacon.”

Ponteri, who also organizes the Icebreaker Indoor Marathon at the Pettit Center, came up with the idea for the Race for the Bacon early last year and approached Wisconsin State Fair Park officials with his idea over the summer.  “They were immediately sold,” he said.  “It goes well with the fair and some of the other events they do there.”

The race will start and finish right outside the Cousin’s Amphitheater in the center of the park grounds. The course will go through the grounds and also feature a lap on the famed Milwaukee Mile race track for the 5k runners and two laps for 10k runners.  The Mile is the oldest auto racing track in the United States.
The post-race party and awards ceremony will be held at the Cousin’s Amphitheater immediately following the race.  Organizers are in the process of lining up food vendors and will be working with a well-known local caterer to coordinate the party.  Live music will also be featured on the amphitheater stage.

The Race for Bacon has selected MS Run the US to be its charity partner.  A portion of the proceeds from the event will be donated to MS Run the US, which is a non-profit founded by Ashley Kumlien of Brookfield.  For more information on MS Run the US, visit its website at
Sponsors on board so far include Performance Running Outfitters, Fit Milwaukee, ThunderDome Running, and Running in the USA.  Additional sponsors will be announced when they become available.

Registration for the Race for the Bacon will open on Friday, February 24 at  The race website is  More information can be found on the Race for Bacon Facebook page.

Friday, February 17, 2012

ThunderDome Running Race Team Action (Records & Medal Performances)

2012 has gotten off to a blazing start for the ThunderDome Running race team. Through mid-February the race team already has one race record in the books and two top 5 individual race performances in USATF National meets.

The ThunderDome Running team of Eamon McKenna (Milwaukee), Cal Kromm (Oshkosh), Aaron Nodolf (Menomonee Falls), and Matt Thull (Milwaukee) set the Ice Breaker Indoor Marathon relay record placing first in the 110 team relay field in a time of 2:12:44.The race took place on Jan 21 at the Pettit National Ice Center in West Allis, WI.

Over this past weekend Keith Mulhollon, fresh off his 5th place finish at the USATF National Master's 1/2 marathon champs in Florida the previous weekend, raced to a 3rd place finish at the Master's 8k Cross Country National champs in St Louis. A crazy double for Keith a week apart coming from the 70 degree race temps & high humidity of Florida to St Louis where on race day it was 18 degrees and 25 MPH winds.  Keith took control of the 8k cc race early on and pushed the pace working to take the kick out the the field but just came up a bit short finishing 3rd in a time of 26:15. A national USATF medal stand performance and an awesome way to wrap the week.

Next up for the ThunderDome team is the Bank of America Shamrock Shuffle 8k (the worlds largest 8k) in Chicago on Sunday March 25 and the Martian Invasion of races in Dearborn, MI. If you ever wanted to see first hand one of the most organized and well run races in the entire Midwest check out the Martian Invasion of races on April 14 this year.

Wednesday, February 8, 2012

The 2012 ThunderDome Running Race team is out of the gates

This past Sunday the United States Master's road race 1/2 marathon championships took place in Melbourne, Florida.  ThunderDome Running's Keith Mulhollon (Lake Geneva, WI) raced to a 5th place finish in 71:29 in some pretty tough race temps and humidity.  Big congrats to Keith especially going from the 30 degree temps here to the hotbox that was Florida over the weekend. The overall master's 1/2 marathon champ was Mbarak Hussein of Albuquerque, New Mexico finishing in 69:39.  Keith's next race has him hitting the United States Master's 8k cross country championships this upcoming weekend in Saint Louis.

New for 2012 the ThunderDome Running Race team is a USATF registered club. We are accepting individual runner team applications for the 2012 race season---so please inquire about our new racing team & individualized coaching opportunities through ThunderDome Running.

Thursday, January 26, 2012

Another ThunderDome Running PR

Over the weekend the 2012 edition of the Icebreaker indoor marathon and half marathon took place at the Pettit National Ice Center in West Allis, WI. The event sold out again this year with five total races that include a 5k, marathon relay, two heats of the half marathon, and the marathon to wrap up the racing on Sunday.  Race director Chris Ponteri and his race team do an amazing job with the event and the fourth year event is now on everyone's race calendar each January.

*photo is courtesy of Bill Flaws of Running in the USA.

Marek Kotrly, Brookfield, WI, raced to a 3rd place finish in the fast section of the half marathon Saturday morning. Marek's time of 75:39 was a PR and kept him on track for his key race of 2012. Marek is racing in the 2012 USA National Marathon Master's Championships held in conjunction with the Twin Cities Marathon this fall.

We are going to feature Marek next week in our ThunderDome Running blog section with an interview finding out how he balances his busy life schedule with his running goals. Marek is an amazing example of how it can be done with the right dedication and planning.  Hopefully everyone can take something away from Marek's secret to solid running as he continues to PR after turning 40!!

Tuesday, January 17, 2012 Article on Barefoot/Minimalistic Running - Making Strides

Check it out great piece/story from entitled Get Your Feet Naked on how everyone can improve their running and most importantly stay healthy while doing it.  Another example of how doing some of the little things outside of running workouts that can help without having to run 120 miles a week!

Wednesday, January 11, 2012

Light Weight Training Shoes--Go Get Some

With winter here it is harder and harder to get to a track to do your harder intervals so many times harder workouts fall out of the training schedule with the change in seasons.  Those hard tempo or steady progression runs do not need to be forgotten, those workout days just need to stay flexible in your training schedule.  Normally the winter weather is not a challenge for an entire week (cold temps or unsure footing) so stay flexible on the day you can do your outside tempo or progression run. That way you can actually get in the workout with manageable outside temps and sure footing conditions.  When you get out there for the faster work make sure you have the right shoes on.

Make sure once you are able to finally get out for that solid strength type/faster workout you have the right kind of shoes for these workouts?  Are you still wearing the same heavy trainers you wear for every single one of your other training miles?  It would be great to have a pair of lighter weight trainers you can put on for these type of faster outside workouts. We have all read and heard the varying research on wearing a more minimalistic shoe which is one good reason to have a pair of lighter, less-cushioned trainers, but another reason would be to just be able to run faster without slogging around heavy training shoes all the time. You do not have to go as far as getting a pair of Vibram 5-finger shoes but a pair of trainers that is maybe 2-3 ounces lighter compared to your regular shoes work great. It also can be a mental thing too knowing when you lace up the light weight trainers you know and are prepping in your mind that it is going to be a hard workout day. 

Just one of those simple change ups in your training routine, but that light weight trainer will go a long way in helping you become faster.  A good change of pace as well is lacing up the light weight trainers for your long run every other week.  An example of this type of shoe on the men's side would be the New Balance 690 that is pictured.  After work today get to your local running store and try some light weight trainers on immedietely!