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Digital Running Club » Catching Up » Catching Up with the IronGoof

Catching Up with the IronGoof

The basics: Brad Minus is an IT Project Manager who resides in Tampa, Florida. At least, that’s his day job. He also does some singing, acting, running coaching and racing around.

Why do you run?
I have to say I run because I enjoy it.  It is actually mediation for me. When I realized I could run long distances, I was able to let go and just enjoy the mobility I create. There are two places I get my best thinking done, in the shower and on a run. The run is a lot cheaper and it doesn’t have to end.

When do you prefer to run?
I love morning runs. I love it when I can watch the sunrise come over the horizon or over Bayshore and the city of Tampa.  It makes for a start to a great day.

When/Where was your best run ever?
Hmm, this is a good question – I would have to say the Goofy this year in 2012.  I went out to have a lot of fun and I did. I stopped 5 times for pictures with the characters during the half Marathon and still finished under 2 hours, and I stopped 8 times for pics during the marathon and I finished just a little over 4 hours. I really didn’t care about the time, but I had a lot of fun and really just enjoyed myself.

What is your proudest moment in running?
My proudest moment had to be the Chicago Marathon 2011. I was competing in the Ironman Florida in the next 3 weeks, so I decided to coach a teammate of mine, Karen, who had completed the Paris Marathon 5 months earlier in 5:19.  As I was training with her. I noticed she had a little more than she thought, so I paced her to a 4:32 finish. It ended up a 47 minute drop in time and a new PR!  I was so proud of her – and the smile she had on her face was just priceless.

What is your biggest running disaster/embarrassing moment?
This actually just happened a few weeks ago. I was running my normal Tuesday run with a group that meets in SoHo, Tampa, and I face planted right as we were finishing up a loop on Davis Island.  It was so embarrassing.  I popped right up and started running again, because I needed the endorphins to not only dull the pain of the cuts and scrapes, but the bruises on my ego as well.

What are your running goals?
This will be an interesting answer.  As I have been growing older, I have really started to enjoy running to just run.  Yes, I enjoy racing, but if I finish even 1 second faster than I did in that distance prior I feel like I am a winner, but even if I was slower, but I was able to smile through the entire race, then in my mind I am a gold medalist. I would really love to run a 7:30 mile at a conversational pace. It will take some work, but I hope to be able to accomplish it by next year at this time.

We hear you’re helping out with a new race that is coming up – what are the details?
It is called The Best Damn Race, and will take place on February 2, 2013, in Safety Harbor, FL, which is unbelievably beautiful. The courses are closed and are combinations of residential roads and paved trails. I ran the course a couple of weeks ago and loved it – and I think most runners will feel the same.

Registration details and more info available at

How did this come about?
The Best Damn Race
was the brainchild of Nick Zivolich, CEO of Best Damn Race. We discussed the possibility of putting on a race that was not overpriced and didn’t nickel and dime you. Nick wanted a race for runners by runners and he recruited myself and Pete Amedure.

The three of us combined had well over 100 races between us of all different distances and events, so we felt like we knew what worked, what was liked and disliked. The idea was then developed in more detail and brought to life by Nick who designed the “ticket-master style” registration to give a chance for anyone regardless of income level an opportunity to race for only $1. The price structure ranges from $1 -$35 for the 5K, $1-$40 for the 10K and $1-$80 for the Half Marathon.

What are your 3 best tips for beginning runners?
The best advice I can give for new runners is taking it slow, and start with little volume. The worst thing in the world is that radiating soreness that occurs when the nervous system has not been developed. Do not be too impulsive with running, because what happens is the brain ends up associating that pain with running, so it makes it hard to commit to it. Start with twice a week with a walk/run at a slow pace for a mile or two, after 2 weeks add a day, then after another 2 weeks add another day. Then slowly increase the running and decrease the walking. This will allow the muscles, the nervous system and the respiratory system to develop naturally. There may be some stiffness, but most likely there will not be any pain. That is when the brain will start to associate pleasure and accomplishment with running instead of pain. It allows for a higher success rate.

I also would say seek out a form coach when you first start, so the habits that are being formed will be good habits and they will not have to be broken in order to run more efficiently with less injury. The human body was meant to run, it was not meant to be in a sitting position for hours on end, therefore most of us need to learn to run naturally as the body was meant to.

What do you bring to every race?
I always bring my passion for running and a cup of coffee. That’s probably because most of the races I run are in the wee hours of the morning.

Your blog is called IronGoof because you participated in the Florida Ironman, and the following week ran a Disney Goofy. The Goofy entails running a half marathon on Saturday morning, and a full marathon the next day on Sunday morning. Do you think you’ll ever run the Goofy again?
I love that race (or races)

Have you ever met Goofy?
Yes, he is one cool cat. Uh… I mean dog.

What is something most people don’t know about you?
In a prior life I was a semi-professional dancer.  (Ballet, Tap, Jazz and Modern – not pole or exotic.)

Read more about how Brad goofs around on his blog, IronGoof.

Filed under: Catching Up

2 Responses to "Catching Up with the IronGoof"

  1. It was great to see you this morning Brad! I had a blast doing the Best Damn Race 10K. The weather was perfect…couldn’t have asked for a better day. I loved seeing so many friends out there and the course support was great. Great after-party spread!

  2. Run DMT says:

    Really great advice to newbie runners! I admire your running accomplishments. I would love to participate in a half IronMan and Chicago Marathon someday.

    I had the pleasure of running in the Best Damn Race 10K this past weekend. A all-star inaugural affair that seemed to operate flawlessly! Beautiful course! Fabulous food and I loved the post-race party, which lasted as long as the beer kept flowing. Really superb job!

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