RaceME 2016: Maine & New Hampshire’s Guide to Runs, Rides, Tri’s & Events of All Sizes

2016 race EVENT GUIDE

THE RIGHT BIKE FIT page 8

9

NUTRITION TIPS Expert advice on everything from pre-race meals to hydration page 34

MAINE & NEW HAMPSHIRE’S GUIDE TO RUNS, RIDES, TRI’S & EVENTS OF ALL SIZES

APRÈS-RACE

BREWSKI yay or nay? page 16

IMMERSIVE

GET YOUR PASSPORT

ME to NB – Bay of Fundy International Marathon, Half & 10K page 37

— Cheers to New Beers — Cooking With Craft Beer — Houlton’s Black Fly Brewfest page 12

RUNNER’S CAMP

A Week-long Summer Getaway for Adults in Breathtaking Acadia page 37

Something runners need to

KNOW.

If you’re hurt in a race, or out on practice runs, you can see a specialist without an appointment.

OA is well-known for having some of Maine’s top sports medicine specialists. And now OA has an orthopaedic clinic, where you can walk in and get help right away.

• No appointment needed during our walk-in hours • Shorter wait than the ER • Typically less expensive than the ER co-pay

NO APPOINTMENT NEEDED. Mon-Fri, 1pm-8pm Sat, 9am-2pm For info call 207.828.2180 Visit ortho-access.com Put 33 Sewall Street, Portland, into your GPS

We hope you never need to see us, but put our contact info in your mobile device. Just in case.

ortho-access.com

Ou r k n o wl e d g e a b l ea n dt r a i n e da s s o c i a t e so f f e r b o t has t a t i cg a i t a n a l y s i so n o u r d i g i t a l f o o t s c a n n e r sa n dad y n a mi cg a i t a n a l y s i swh i l ewa t c h i n gy o uwa l k a n dr u n .

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1 8 0 0 3 7 0 6 9 0 0 Au b u r nAu g u s t aBa n g o r F a l mo u t hT o p s h a mSc a r b o r o u g h www.

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Maine

B ONUS

GET YOUR RACE & ADVENTURE ON NOW! Be the first to receive RaceME at your door when you subscribe! RaceME is Maine and New Hampshire’s only publication for festive race events AND craft beer! PLUS, Activity Maine's seasonal publications packed with year round adventures, outdoor tips and gear. AND you get the Maine Brew Guide, a comprehensive source to local craft beers in ALL 3 three publications. 12 months of Maine beer goodness and brewfests!

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Welcome to SPRING 2016

CONTENTS

features

9 Susan’s Way • Windham, ME 04062 www.activitymaine.com stan@activitymaine.com 207-671-7230 raceme.us

PUBLISHER Stanley J. Rintz III FOUNDING PUBLISHERS Stanley & Barbara Rintz ART DIRECTOR Larissa Davis

8 BIKE FIT

The quest for comfort and performance

BY JARED BUZZELL

12 MAINE BREW GUIDE

— The New Kids on the Block: Maine Welcomes New Breweries with Open Arms — Cooking with Maine Craft Beer

GRAPHIC ARTIST Elizabeth Berry MacKenney

26

SELF-ASSESSMENT

32

TOUGH MUDDER

PHOTOGRAPHY Mike Leonard Joe McGurn Benjamin Moore Kevin Morris Maine Running Photos CONTRIBUTING WRITERS Benjamin Moore Tara Whiton Jared Buzzell Dr. Mitch Vance Jeff McAninch OPERATIONS ASSISTANT Marissa Gianino MEMBER Maine Tourism Association Convention & Visitors Bureau Maine Merchant’s Association Chambers of Commerce Maine Track Club

TO LIST YOUR EVENT OR BUSINESS Stanley J. Rintz 207-671-7230 Portland & Western Maine Ellie Stengel 207-756-3453 Lakes Region & Southern Maine Jim Harnedy 207-255-0170 Downeast Maine

THE RIGHT BIKE FIT

22 THIS YEAR’S GEAR TRENDS

8

It all about shoes and body maintenance tools for injury prevention COVER PHOTOS: by Kevin Morris

Biddeford native Carly Dion runs on cliffs at Fort Williams overlooking Casco Bay in Cape Elizabeth

4 spring 2016

26 SELFASSESSMENT

Checking for Chronic Injury

BY DR. MITCH VANCE

32 ONE TOUGH MUDDER

Join the Tough Mudder movement.

BY JEFF MCANINCH

Maine

12

22 GEAR

20

OLD PORT

12

racE event schedules southern maine & NH P. 6 portland area P. 19

HERE’S TO NEW BEERS

central maine P. 29 western maine P. 32 mid coast P. 35

34 FUEL FOR RUNNERS

Q & A with nutritionist and running coach Tara Whiton

37 DOWNEAST

downeast maine P. 36

— Run from the USA to Canada and Back in the Bay of Fundy International Marathon — Experience Adult Running Camp in Acadia this Summer

raceme.us 5

southern maine & NH

Courtesy of Tour De Cure 6 spring 2016

Courtesy of Seacoast Cancer 5K

19th Edition Road Race Kennebunk Maine, July 8th

caption

events

Southern maine & new hampshire

RUN 1791 TRAIL RUN 5K AT BERWICK ACADEMY

May 14: Berwick Academy Athletic Center, 31 Academy Street, South Berwick.

Saturday 9:00am start. Raced on our challenging, certified cross-country course located on the Berwick Academy campus. All race proceeds benefit the Berwick Academy Athletics Boosters. Register: WWW.LIGHTBOXREG.COM/ BERWICKTRAILRUN

10TH ANNUAL KITTERY FIRE ASSOCIATION 5K RUN & WALK

May 22: Sunday 9:00am start, Kids Run at 10am.

Running and walking along the waterfront in beautiful Coastal Kittery. Awards, raffles, food, and fun for the whole family. All proceeds to benefit the Kittery Fire Association. WWW.KITTERY5K.COM

YORK HOSPITAL 5K ROAD & CROSS COUNTRY RACE June 4: Saturday 8:30am start at York Hospital. 3.1 miles of scenic York Harbor and York Village. Chip timing. T-shirts to the first 150 registered.

Division winner awards. Age 14 and over: $20, Age 13 and Under: $10. Families $45.

207-351-2385 WWW.YORKHOSPITAL.COM/5K

9TH ANNUAL KENNEBUNK BEACH CLASSIC

June 5: Kennebunk. 5K Run & 5K Fun Walk. Sunday 9:30am. Certified, Fast, Scenic, Oceanside course. Cash prizes top 3 overall/male female for run. Free t-shirts to the first 200 pre-registered by May 1.

Discounted rates for Juniors (12 and under) and Seniors (65+). 207-967-8514 WWW.KENNEBUNKBEACHCLASSIC.COM

SOUTH BERWICK STRAWBERRY RUN

June 25: Certified 5 mile run and 2 mile fun walk the morning of the Strawberry Festival.

Race located at South Berwick Marshwood Great Works School on Academy Street, 8:00am race and GSRS chip timing. Fun raffles and awards. Benefits South Berwick Recreation Summer Day Camp. Sign up online. sbrec@sbmaine.us WWW.LIGHTBOXREG.COM/ STRAWBERRY-RUN_2016

FOUR ON THE 4TH

July 4: Monday 8:00am start at York High School. 4 miles of Scenic York and York Beach.

Professional bib chip timing.

Pre-registration mail-in $25.00, Pre-registration on line $27.00 (including fees), Race Day registration $30.00 space permitting. Race limited to 1,200 runners. Overall cash prize and Division winner awards. Free fun run for kids immediately following. York Parks and Recreation Department for registration or information.

207-363-1040 WWW.YORKPARKSANDREC.ORG

19TH EDITION ROAD RACE

July 8th: Kennebunk.

5K Run/Walk. Friday 6:00pm start. Certified race route through beautiful downtown Kennebunk. Preregister online for discounted rates. All proceeds benefit Kennebunk Free Library. T-shirt and fabulous goodie bag to first 250 registrants. Free dinner for all registered participants, small fee for others. Live music. Great raffles. Beer & wine garden.

207-985-2173 WWW.KENNEBUNKLIBRARY.ORG

AMIDON FAMILY DENTISTRY 5K

July 24: A Seacoast Road Race Series Race. Sunday 8:00am start at York High School.

Professional bib chip timing. 3.1 miles of scenic York and York Beach. Pre-registration mail in $25.00. Pre-registration on line $27.00 (includes fees), Race Day registration $30.00, space permitting. Limited to 1,200 runners. Overall cash prize and Division winner awards. Free fun run for kids immediately following. York Parks and Recreation Department 207-363-1040 WWW.YORKPARKSANDREC.ORG

SEACOAST CANCER 5K

September 25: 5K Run, 5K Walk, Kid’s Fun Run. Join more than 2,000 participants for a morning of family-friendly activities and entertainment benefitting the Seacoast Cancer Center at Wentworth-Douglass Hospital.

Race through Dover starts at 9:00am at Wentworth-Douglass Hospital. Chip timing. Division winner awards. Registration fee includes race shirt / children 12 and under are free.

WWW.WDHOSPITAL.COM/ SEACOASTCANCER5K

NEW HAMPSHIRE MARATHON: THE MOST BEAUTIFUL MARATHON IN NEW ENGLAND

October 1: Runner’s World voted Best Small-Town Race in 2013!

Experience the natural beauty of New Hampshire in this small,

friendly, community oriented marathon. Be a part of the marathon, half marathon, 10K, health walk or kids marathon. Enjoy a pre-race pasta dinner and a craft fair with the marathon exhibition.

Register: NHMARATHON.COM race@nhmarathon.com

OLD ORCHARD BEACH HALF MARATHON & 5K

October 9: 9:00am start at Jimmy The Greeks 250 runners. Includes chip timing, technical shirts, finisher medals, pint glass awards, post race festivities at Jimmy the Greeks. 20% of entries fees to local charities. Half Marathon $60, 5K $30.

WWW.OLDORCHARDBEACHHM.COM

TURKEY TROT

November 26: Saturday 11:00am start at Village Elementary School in York. 3.1 miles of scenic York and York Village. Professional bib chip timing. Pre-registration mail in $20.00, Pre-registration on line $22.00 (includes fees), Race Day Registration $25.00.

Donations to York Food Pantry accepted. T-shirt given to first 200 registrants. Overall and Division Winner awards.

York Parks and Recreation Department for registration or information 207-363-1040 WWW.YORKPARKSANDREC.ORG

BIKE AMERICAN DIABETES ASSOCIATION’S KENNEBUNKS TOUR DE CURE

June 12: A one-day cycling event along the beautiful coastline of Southern Maine. The Tour de Cure is a ride, not a race, with route lengths options for cyclists of all ages and levels – 5K, 25K, 50K, 100K, and 100 Mi. WWW.DIABETES.ORG/KENNEBUNKSTOURDECURE

raceme.us 7

the right BIKE

FIT The quest for comfort and performance Text JARED BUZZELL

Y

PHOTO: Joey Walker

jwalkerphotographer.net

Every body is unique, so even if you have purchased the correct size bike, there are many variables that can be fine tuned to make

ou’re sitting atop your new bike with the excitement of a little kid as you push off and clip in. After a few rides

you notice your low back and knees are sore and you start to regret your new purchase or wonder if this sport is for you. Or maybe you’ve been riding competitively but can’t get to that next level because you just can’t seem to improve upon your power output. In both situations a good bike fit could be the solution to the problem.

8 spring 2016

the right size into the right fit. Just as a suit will require tailoring because of various body dimensions, a bike should likewise be tailored to an individual athlete. A properly fitted bike means correct joint position and biomechanics that will maximize comfort, aerodynamics, and performance.

Both recreational and competitive cyclist will benefit from a professional bike fit by a certified fitter. The certified bike fitters at OA Performance Center are all physical therapists with a deep understanding of the body, biomechanics, and how to best bike to rider.

Assessment A professional bike fitting begins with a detailed movement, mobility and strength assessment. The information taken from this evaluation is a key component in determining how to best fit the bike to the rider. For example, a hip restriction or

2015 Clam Festival PHOTO courtesy of

Michael Leonard

impingement may result in a bowing of the leg at the top of the pedal stroke or a compensatory movement through the spine. Such information can cue us that the stance width likely will need to be wider or crank arm shorter to allow for better mechanics and pedal efficiency.

Once the physical assessment is complete, the client’s cleats are assessed for baseline measurements, and the rider then takes position and does what they love to do… ride! Unlike some fitting methods, we utilize slow motion video assessment and computer software that allows us to dynamically assess the rider’s posture as they power the bike. To ensure we are evaluating a cyclist’s true position when they ride, a dynamic fitting is critical. By using a dynamic fit, we can truly assess joint angles that might be misrepresented if measurements were taken from static positions. For example, a rider who sits at rest

Jared Buzzel reviewing riding video and comparing body position to the initial measurements. Small adjustments are made and this process is repeated until the ideal fit is in place.

with her heel dropped down, but actually pedals with more of a toe point strategy will have very different knee angles at the bottom of the pedal stroke.

From these measurements careful adjustments are made to the bike, and then reassessments are compared to the initial data. Adjustments are made until all the components are in place and the rider is dialed into their ideal position to maximize comfort, power, and aerodynamics.

An example of bringing awareness to the rider in regards to inefficiencies such as hiking the hip or rotating excessively through the pelvis and strategies to improve upon.

Not only do many cyclists report immediate improvements in comfort, there have also been numerous quantitative improvements seen in power output following a fitting. On occasions I’ve seen riders have a 5-10% improvement in their

raceme.us 9

the right angles The numbers behind the perfect fit When the physical therapists at OA perform a bike fit assessment, precise measurements are taken to help identify the areas needing adjustment.

critical power, which experienced riders will know can take several weeks and even months of hard training to achieve.

Knee pain One side effect of a poorly fitting bicycle is pain. Whether from frame size, cleat position, reach, saddle, saddle height, or a number of other variables, the pain caused by a poorly fitted bike can have long term effects both on and off the bike. Hand and foot numbness, neck, arm, low back, and ankle pain are just a few ailments from which some cyclists suffer.

One of the most common complaints we see is knee pain.

Although some athletes begin cycling to help their knees, this area is one of the most common cycling injuries. Knee position

RIGHT:

A good time trial position consists of a flat back with shoulders directly above or very slightly behind the elbows.

is dictated not only by saddle height, but by saddle fore/aft, cleat position, and the reach. Common fit related issues that involve pain in front of the knee are cranks that are too long, a saddle that is too low or too far forward, and cleats that are too far forward or rotated in a way that doesn’t match the athletes functional biomechanics (picked up in the initial screening process off the bike).

Pain on the sides of the knee is typically caused by saddle height, excessive or limited float of the pedal (again this is rider specific), and too wide or narrow of a stance position causing the knees to bow away from, or knock in toward, the bike.

Pain behind the knee can be the result of a saddle that is excessively high or too far back thus causing the cyclist to reach excessively at the bottom of the pedal stroke. Even the shape

RIGHT: Rounding

the spine is a sign the rider is likely not comfortable in the saddle. This can be for various reasons including improper height, fore/aft or simply the wrong saddle selection for his/ her anatomy.

of the saddle can contribute to this if it blocks adequate pelvic position or places the spine in a position where nerves in the spine become irritated and refer pain down the leg.

The right saddle The saddle is one of the most commonly changed parts of a bike because so rarely does a stock saddle fit the rider. A cyclist who is uncomfortable in his/her saddle can be easily identified; usually these riders will demonstrate straight elbows as they push themselves back with a rounded spine in attempts to unload the perianal region. Numb genitals, burning pain,

Knee angles can varies among riders based on physical limitations, however typically fall in the 25-35 degree range; in road geometry, this angle is closer to 20-30 degrees. When pedaling, the knee should track directly in line with the hip and over the foot throughout the entire stroke.

bruised buttocks, saddle sores, and inflamed skin are common problems. Many riders tell me they have just accepted that this is part of the sport. But these are not normal issues and need to be addressed.

A good fitting saddle should be comfortable and allow you to maintain a neutral spine position without the need for frequent position changes to unload sore areas. The past 15 years has seen dramatic changes in the saddle design, with models to fit a variety of anatomies. There are even a variety of nose-less designs that work well for many riders, especially those set up in aggressive time trial positions. Saddle choice is extremely individualized and trial and error is the key to finding the saddle

10 spring 2016

PHOTO Kevin Morris

that best suits you. At OA, we carry several popular saddles that encourage proper spine angles. During a fitting, a rider will be able to try them out to see which model is best. But before you go searching for saddles, make sure you have a pair of good quality bike shorts that fit correctly (tight with no wrinkles). Chamois lubricant is a good next step if saddle discomfort persists, and is strongly recommended to all riders.

Next time you ride, ask yourself if you truly are comfortable on your bike. Chronic nagging injuries that seem to creep up every season, limited gains in performance despite focused training, or finding it hard to sit in one place for an extended length of time are all signs that a fitting will likely benefit you.

Race 3CProductions

Old Orchard Beach Half Marathon & 5K October 9, 2016 9:00 AM Jimmy The Greeks - Old Orchard Beach, ME http://www.oldorchardbeachhm.com

New England Half Marathon Tour 2015

Race 3CProductions

http://www.nehalfmarathontour.com

The certified bike fitters and physical therapists at OA are a local resource that is nationally recognized for their expertise in this area and have helped countless athletes find their ideal biomechanical fit position to maximize comfort and performance.

Jared Buzzell is the physical therapy manager at the OA Performance Center in Saco, ME. He joined OA in 2000 and specializes in sports therapy with a special interest in the biomechanics of the endurance athlete. Jared is F.I.S.T. certified through Slowtwitch for bike fitting and combines this methodology, along with his knowledge of physical therapy and how to make biomechanically sound athletes to determine the optimal cycling position that balances comfort, aerodynamics and performance. He is an avid cyclist and triathlete himself and has competed in several races of varying distances including Ironman Lake Placid and the Ironman 70.3 World Championships.

raceme.us 11

Lone Pine Brewing Company PHOTO: by Benjamin Moore

THE NEW KIDS ON THE

block Maine Welcomes New Breweries with Open Arms Text BENJAMIN MOORE Photographer and Martial Artist who has been blogging about craft beer for 5+ years

t

his is an exciting time in Maine’s alcohol history. With demand for great quality beer growing, we are seeing new breweries opening in towns that previously had none. Here we highlight

five of the newest kids on the block: the freshman breweries you don’t want to miss. Be sure to check them out and support our local beer.

12 spring 2016

Outside Mastlanding PHOTO Benjamin Moore

Fore River Brewing Company

touch to it. The tasting room is

As South Portland’s first

about in local bars around

brewery, Fore River Brewing

the area.

Company opened it’s doors

Hansen and John Legassey

Mast Landing Brewing Company

at the helm of the brewing

Mast Landing is located off

process, Fore River currently

of the busy Main Street near

produces 3 beers: Lygonia IPA,

local restaurants like Portland

Timberhitch Irish Red Ale,

Pie Company. It’s Westbrook’s

and John Henry Oatmeal Milk

first and only brewery. As you

Stout. If you find one that

walk through the hallway to

you really like you can take it

the tasting room, you’ll notice

home in a growler.

their gigantic space that I’m

and shared their beer with the world in January. With TJ

Almost everything you

PHOTO: Benjamin Moore

located very close to Portland and open Thursday–Friday. You can find their beer scattered

sure they will easily grow into.

see when you walk into the

As a 2 barrel brewhaus they

brewery is custom made by

brew a few styles including

the owners, out of wood.

my favorite Maine Stay IPA.

From the bar top to the light

They’re known for brewing

fixtures, everything has a

pilot batches of different styles

custom look and personal

like a milk stout.

raceme.us 13

Bear Bones Beer PHOTO Bear Bones Beer

Dirigo Brewery is set to open soon in Biddeford PHOTO Benjamin Moore

to make the small trek to

Lone Pine Brewing Company

Westbrook to check these

An addition to East Bayside,

guys out.

Lone Pine Brewing Company

Bear Bones Beer

has the smallest selection

Surprising most with their

an unconventional move,

funky yet drinkable styles,

they released Portland Pale

Bear Bones Brewing is a brand

Ale to the public in bottle

new nano brewery located

and draught a month before

in Lewiston, Maine. The first

the tasting room was open.

time I tried their beer I drank

Portland Pale is a yummy pale

the best Rauchbier I’ve had to

ale with a light bitterness but

date. It was lightly smokey but

crisp finish.

At their current brewing

THE

capacity, they are only open

GREAT LOST BEAR 78 BEERS ON TAP INCLUDING 40 LOCAL FRESH MAINE BEERS

on the weekends. Make sure

balanced enough to drink and enjoy.

Bear Bones Beer brews

540 FOREST AVENUE PORTLAND, ME 207-772-0300 www.greatlostbear.com

of beer out of the breweries in production on this list. In

The tasting room is across the street from Urban Farm Fermentory on Anderson

their beer in a thriving area

Street in Portland, Maine. The

of Lewiston that is known for

brewery has plans to regularly

eating and drinking. They offer

have the tasting room open

their craft beer in reusable

in the summer with food

growlers that you can take

trucks and other fun events

home.

happening.

A little over a month after the release of Portland Pale

14 spring 2016

Black Fly Brewfest JOIN US AT NORTHERN MAINE’S PREMIER BEER FESTIVAL as we celebrate Maine's brewers who are brewing up some of the best beer on the planet and have put our state back on the map!

Sample amazing beers, talk to fellow enthusiasts and meet some of the best brewers in the state.

VIP session at noon. Delicious craft food will also be available for purchase. Come TASTE THE BITE!!!

BREWERY LINE UP (with more to come) Allagash, Banded Horn, Barreled Souls, Baxter, Bigelow, Blank Canvas, Dirigo, Fore River, Foundation, Geaghans, Gneiss, Grittys, Hidden Cove, Lone Pine, Marsh Island, Masons, Monhegan, Oxbow, Penobscot Bay, Rising Tide, Sea Dog, Sebago, Shipyard, SoMe, plus Hidden Spring Winery and Winterport Winery PHOTO: Benjamin Moore

Ale, they released their What What Wheat Ale exclusively to the Empire music venue

Dirigo Brewing Company

in downtown Portland.

Last, but certainly not least is

Recently, Lone Pine made a

Dirigo Brewing Company. This

collaborative beer with Rising

is another brewing company

Tide, Shipyard, Bunker Brewing,

slated to open very soon in

Oxbow Brewing, and Urban

Biddeford. The co-owner and

Farm Fermentory. It was an

head brewer Tom Bull has

English Pale Ale brewed to

been immersed in the brewing

celebrate Portland Trails’

industry in Maine for many

25th anniversary with all the

years. Do you remember Bull

proceeds going back to the

Jagger Brewing Company in

trails.

2011? Those delicious lagers

Saturday, May 14th

1:30pm – 5pm

John A. Millar Civic Center

The Blackfly Brewfest is brought to you by the Maine Brewers' Guild and it's partners, Greater Houlton Chamber of Commerce, The Thirsty Dawg and Maine Malt House.

were brewed by none other than Mr. Bull.

Dirigo started their build out of the brewery in the

The Thirsty Dawg Bottle Shop was established May 2010 in an effort to bring the craft beer movement to Aroostook County. Offering the largest beer and wine selection in the County or north of Bangor for that matter. As one of original organizers of Black Fly Brewfest, the Thirsty Dawg is an enthusiastic supporter of craft beer and local Maine craft beer with 30+ Maine breweries in stock. A must visit if you love great beer!

raceme.us 15

summer of 2015 in an almost

than lagers this time around.

abandoned mill building in

The plan is to be open before

Biddeford. Since then they have

the summer starts with a

completely transformed their

massive tasting room and

space into something warm

delectable beer to follow. As

and inviting with spectacular

the freshmen breweries go this

views of the waterfall and river.

year, Dirigo is the one I’m most

More Beer Be sure to check out these other great establishments for local brews The Great Lost Bear has

medal at the prestigious 2007

become a Portland institution

Great British Beer Festival. The

since opening in 1979. The

Brew Pubs also have frequently

Bear is located about two miles

won statewide polls as ‘Maine’s

from Portland’s touristy Old

Best Brew Pub,’ ‘Best Maine

Port but well worth the journey

Microbrew,’ and ‘Best Bar.’

across town to the Mysterious

Gritty McDuff’s operates three

Woodford’s Area. The Great Lost

popular brew pubs in Maine.

Bear features an enormous,

Located in Portland, Freeport

eclectic menu with something

and Auburn, the locations draw

for everyone, all served in an

crowds of all ages. Known for

entertaining atmosphere. They

their seasonal and year-round

have added more taps as new

ales, tempting pub fare, and

breweries open throughout the

welcoming atmosphere, Gritty’s

Northeast. Now, with the Craft

pubs have been named an

Beer Revolution in full throttle

Editor’s Pick by Condé Nast

GLB offers 78 beers on tap with

Traveler, highlighted as “a

over 40 from the State of Maine

legend among New England

alone. Come taste some of the

brewpubs” by The Boston Globe,

Does a beer or two after a race hurt my fitness or training?

freshest local beer around at

and cited by Playboy.com as

the GLB!

one of the best bars in America.

Not according to a recent medical study we found on PubMed that states:

Dirigo Brewing will be

excited about.

producing other types of beer

running &

BEER

QUESTION

“After exercise and subsequent water losses, a moderate beer intake (i.e. 1-2 , 12 oz. servings) has no deleterious effects on markers of hydration in average size active individuals.

”

So enjoy your post race beverage “in moderation” — you’ve earned it!

PHOTO: RaceME, 2015 Dynamic Dirt Challenge

16 spring 2016

Since its founding in 1988,

Oak Hill Beverage proves

Gritty McDuff’s, Maine’s first

you can get a great selection

brew pub since Prohibition,

of beer and wine outside of

has brewed creative, quality

Portland. Since buying the

beers that have earned awards

store in 2014, owner/proprietor

ranging from repeat First Place

Robert Denton has focused on

wins at the annual Real Ale

increasing the diversity of craft

Festival in Chicago, to a silver

beer and fine wines. In addition

to local options from Maine’s

finest malts and hops to create

best breweries, Denton fills his

25 varieties of craft beer which

shelves with rare beers from

flow directly from our in-house

outside of Maine. They focus on

breweries. Eat, Drink, Relax &

customer service and know a

Enjoy!

lot about what they sell. They

At 27 years old, Dan

will help you find something

ease started Rock Harbor

to fit all palates and budgets,

Restaurant on Main Street

and also provide party/event

in Rockland, Maine with the

planning and delivery.

idea of some day making it

The Run of the Mill and The Liberal Cup bring

a brew pub. After 2 years of

the comfortable, inviting

one of Rockland’s favorite pubs,

atmosphere of English style

a brewery in southern Maine

pubs to Maine. Housed by a

decided to close it’s doors.

sprawling mill building in

The opportunity to start a

Saco, ‘The Mill’ offers ample

brewery presented itself and

indoor and (seasonal) outdoor

Dan urchased the equipment

seating with views overlooking

and moved it two hours north

the Saco River and up-and-

and installed it at Rock Harbor

coming mill district. Smaller

in July of 2013. After licensing

and more intimate than its

Rock Harbor Brewing Co., the

southern counterpart, ‘The

brewing began and by October

Cup’ is located in the heart of

the first pints were poured

Hallowell- a vibrant, historic

Since October Dan has made

town. Both feature hand

three different IPAs, an ESB,

crafted beer and home-style

Pale Ale and two stouts. His

Open7Days

food surrounded by distinctive

only previous experience in

architecture and old world

brewing was ten years of home

5 10OFOUR OWNBEERSON T APATALLTI MES!

charm in rustic brick & mortar

brewing, but through research

structures. Our pub style

and experimenting he has been

menus feature an array of

able to create brews that people

lighter fare, hearty entrees and

at Rock Harbor Pub & Brewery

creative specials made from

are loving.

growing the restaurant into

fresh, local ingredients. To wash it all down, we use the

raceme.us 17

ooking with c maine beer Slow Cooker Beer & Beef Stew SERVES 6-8

INGREDIENTS 11/2-2 lbs. beef stew meat 1 medium onion cut into 1-inch chunks 1-2 cloves of garlic, minced 6oz. Can tomato paste 2 T Worcestershire sauce 1 lb. carrots, peeled, cut into 1-inch chunks 4-5 potatoes, cut into 1-inch chunks

1 t oregano 1 bay leaf 16 oz. brown ale 2 cups beef broth 1/4 cup flour 1/4 cup water 1 cup frozen peas (optional) 1 cup frozen corn (optional)

DIRECTIONS Combine first 11 ingredients in a slow cooker. Cook on low for 10 hours or on high for 6-7 hours. About 30 minutes before serving mix the flour and the water together in a small dish and pour into slow cooker. This will thicken the stew. Next add your froxen peas and corn. Continue cooking for 30 minutes.

Thank you to Kate McCarty of the University of Maine Cooperative Extension which gives Maine residents access to the resources and expertise of the University of Maine. Through educational programs, publications, and events, UMaine Extension delivers unbiased, research-based information to Maine citizens. Recipe by Kathy Savoie, Extension Educator.

Largest Beer Cave in Maine

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Ever wonder what it feels like to be LOST!? How about lost in craft beer and fine wine isles?

Instead of a long editorial about our extensive selections and discount pricing, we just want to ask those 2 questions and disregard traditional advertising. YOU figure out the rest.. -mic dropper18 spring 2016

F PHOTO by Kevin Morris

rom beaches to breweries, Greater Portland area races serve up some of the best competition in Maine.

Whether your event is in Portland or nearby, plan time to take in the sights, enjoy local businesses, and experience the outstanding food of this vibrant region.

greater

portland

Maine Marathon Courtesy of Maine Running Photos raceme.us 19

portland area

THE SHIPYARD OLD PORT HALF MARATHON & 5K

july 9 2016

PHOTO Courtesy of Gameface Media

T

The Shipyard Old Port Half

cruise ships, oil tankers, and

the largest running event in

overlooking the water. The

Marathon & 5K takes its

freighters. The natural pull of

the state, possibly exceeding

second is situated in another

namesake from Portland,

the Old Port at this time of year

the TDBank Beach-to-Beacon

park with a stage featuring

Maine’s famous Old Port

is so strong that it draws people

10K race by 2017. The Old Port

the band the Fogcutters, a

district and from title sponsor

from around the country

event is part of a new breed

20-piece colossus with 13 horns

Shipyard Brewing Company

and around the world. With

of professionally organized

and 5-piece rhythm section.

Portland’s largest and one of

more than 70% of participants

races with strong community

There’s also amenities like free

the oldest craft beer breweries.

coming from outside Maine,

support. While runners will

pizza, ice cream, personalized

this destination race is unlike

be constantly delighted

race photos and videos. It’s

the courses are distinguished

any other in the state. At

by spectacular views and

no surprise that people return

by sweeping views of the Casco

its current rate of growth of

enthusiastic volunteers they

each year and bring their

Bay with its many islands, sail

adding nearly 1,000 people per

also have a lot to look forward

friends.

boats, ferry boats, tug boats,

year the event could become

to after the race. The post-race

WWW.OLDPORTHALFMARATHON.COM

here are few places in the country, and only one in Maine, where a

party includes two separate

runner has the opportunity to start a race on a 600' long pier and

beer gardens where runners

then run through a historic working waterfront district.

can receive two free beers. The

Held at peak summertime,

20 spring 2016

first is situated in a grassy park

greater porTland events

RUN 11TH ANNUAL SALOMON TRAIL RUNNING FESTIVAL AT PINELAND FARMS

May 28 & 29: This is a two-day extravaganza of trail races, beer drinking, barbeque, potluck salads and desserts, old time music, and fun family events. Held annually on Memorial Day weekend, the current events include seven races; a 10km, 5km, barefoot 5km, canicross 5km, 25km, 50km ultra & 50 mile ultra all on beautiful trails. See Race Spotlight on page 27

THE HARVARD PILGRIM 5K CHALLENGE

June 16: 6pm. Team up with your co-workers for a fun 5k on Back Cove in beautiful Portland, Maine! Proceeds support the Portland Police Activities League. FMI and to register: WWW.HARVARDPILGRIM5KMAINE.COM

THE SHIPYARD OLD PORT HALF MARATHON & 5K

July 9: This is a premier summertime running event that cuts through the heart of the Old Port district and West End neighborhood and features sweeping views of the Casco Bay along the way.

WWW.OLDPORTHALFMARATHON.COM

See Race Spotlight on page 20

THE TD BEACH TO BEACON

August 6: 10K will take place along the shores of Cape Elizabeth. Founded by Olympic gold medalist Joan Benoit Samuelson, 2016 marks the 19th running of Maine’s largest road race, featuring top world-class runners and a field of 6,500+. This year the race beneficiary is My Place Teen Center (MPTC), which will receive a direct donation from the TD Charitable Foundation, the charitable giving arm of title sponsor TD Bank, N.A. For more information, visit WWW.BEACH2BEACON.ORG or follow the race on Facebook at WWW.FACEBOOK.COM/ TDBANKBEACHTOBEACON10K and Twitter at WWW.TWITTER.COM/ BEACH2BEACON10K.

THE POWER OF SHE 10K

August 21: The Power of SHE 10K, Sunday, USM Portland, 9:00am. All Women’s 10K to benefit Maine Women’s Fund.

Something magical happens when women gather torun together in the spirit of taking bigger steps toward a better you! 12 week run training program available, check out our website!

WWW.THEPOWEROFSHE10K.COM

FREEPORT HALF MARATHON & 5K

PORTLAND TRAILS: TRAIL TO ALE 10K RACE/WALK

THE FARM TO FARM ULTRA RUN

September 18: 9:00am start.

In its 17th year, this is THE quintessential “Fall in Portland” 10K Race/Walk with a beautiful coastal off-road course and a post-race party that includes beer, pizza, massage, healthy snacks and a DJ. Proceeds benefit urban greenspaces and trails.

October 9: A long-distance, road-running event in Freeport and Brunswick, Maine that consists of a 25K, 50K, 50 Mile, 50K Relay.

Farm to Farm is a nonprofit event owned by the Maine Track Club and organized in partnership with the Brunswick-Topsham Land Trust and Wolfe's Neck Farm.

WWW.TRAILS.ORG

FARMTOFARM.WEEBLY.COM

THE MAINE MARATHON, HALF MARATHON AND RELAY PORTLAND

October 2: Celebrating it's 25th Anniversary! This Maine Track Club event is an all-volunteer, non-profit race and relay that sells out annually is capped at 3,500 participants. The spectator-friendly course is a Boston Marathon qualifier, and has donated $3.4 million to charities since 1997.

See Race Spotlight on page 23

POLAR BEAR DIP & DASH December 31: 5k from Portland’s Back Cove parking lot at 11:00 AM and ending at East End Beach for dip at noon. Benefits Natural Resources Council of Maine’s work curbing climate change.

5k, polar dip, or both is $30 before November 15th, regular $35. WWW.NRCM.ORG

See Race Spotlight on page 24

BIKE GRITTY'S G3 RIDE

August 21: A 75-mile ride for experienced cyclists that challenges riders to go from Gritty’s brew pubs in Freeport to Gritty’s in Portland to Gritty’s in Auburn and back to Freeport. To join Gritty’s cycling team e-mail thomas@grittys.com. G-3 registration starts online in June. WWW.GRITTYS.COM See Race Spolight on page 25

September 11: 9:00am start at Freeport USA. 500 runners.

Includes chip timing, technical shirts, finisher medals, pint glass awards, professional announcer, greater portland post race festivities. 20% of entries fees to Freeport Community Services and Freeport Pownal Durham Educational Foundation. Half Marathon $60 5K $30.

WWW.FREEPORTHALFMARATHON

raceme.us 21

GEAR 2016

R

TRENDS

aceME spoke with John Rogers, owner of Fleet Feet Sports Maine Running in Portland Maine,

about the trends we can expect to see in

running gear this year.

The biggest trends emerging in

What new gear and technology trends do you see in the items you sell?

footwear are the evolution of

There is a greater emphasis on injury

“Geometric” Design, new midsole

prevention and recovery then ever

materials and seamless upper

before at Run Specialty. New brands

designs. Stability features are now part

such as Addaday, Moji, Pro-Tec

of the design platforms vs. traditional

and Trigger Point are scientifically

denser materials placed in the medial

designing sticks, foam rollers,

areas of midsoles. Geometric designs

bodywork balls, and flexible massage

with such products as Hoka One

devices, which incorporate varied

One Bondi, New Balance 980 and

surface textures, materials and

1080 Fresh Foam models and Adidas

shapes to release muscle and tendon

Boost. These shoes feature new

adhesions, and realign joints. Many of

foam technology designed for greater

these products are self massage tools

cushioning properties and better

and mimic the techniques used by

adaptation and guidance through the

physical therapists to speed recovery,

gait cycle, as well as variable midsole

break down muscle and tendon

stack heights and drops. Additionally,

scarring and help runners relieve

new welding techniques and fabrics are

IT band syndrome, plantar fasciitis,

allowing brands to incorporate more

hamstring strains, shin splints, low

seamless uppers that traditionally

back tightness and glute pain. These

utilize more pieces and stitching. The

advances are truly helping runners

seamless uppers create greater comfort

recover at greater speed, prevent injury,

and less irritation for runners.

and run pain free.

What new shoe trends are you seeing for 2016?

Fleet Feet Sports Maine Running is located at 309 Marginal Way in Portland & 89 Main Street in Brunswick

22 spring 2016

THE TRIGGERPOINT GRID

Foam rollers can help runners prevent injury and recover at greater speed

CLOCKWISE FROM LEFT New Balance 1080 Fresh Foam, Adidas Boost, and Hoka One One Bondi

THE STRASSBURG SOCK An easy-to-use,

inexpensive device to keep tension on the plantar fascia so it heals in a stretched position at night

THE ADDADAY Massage sticks like this mimic the techniques used by physical therapists

portland area

9

PHOTO Courtesy of Maine Running Photos

THE FARM TO FARM October ULTRA 2016 RUN The Farm To Farm Ultra Run is a long-distance, road-running event in Freeport and Brunswick, Maine and consists of a 25K, 50K, 50 Mile, and 50K Relay. Farm to Farm is a nonprofit event owned by the Maine Track Club and organized in partnership with the BrunswickTopsham Land Trust and Wolfe’s Neck Farm. Farm to Farm is a “green-minded” event with a charitable purpose to support conservation and locally-grown food in Maine. This event traces its roots to the Pennellville 50 (formerly MTC 50), which the Maine Track Club organized nearby in Brunswick for many, many years.

Races will start and finish at Wolfe’s Neck Farm in Freeport.

The out-and-back-style course starts and finishes at Wofle’s Neck Farm with a turnaround loop at Crystal Spring Community Farm in Brunswick. The two farm properties are approximately 61/2 miles apart by public road, which constitute most of the race course.

Runners will also run on the farm properties. The course is flat to rolling. Surface is primarily asphalt road with some running on gravel road. The course includes the trails at Crystal Spring Farm.

Approximately 10-15% of the course will be on these trails.

Awards will be given to the top three overall male and female finishers in the 25K, 50K, and 50 Mile.

RACE DATE & LOCATION:

PACKET PICKUP

October 9, 2016

October 9, 2016

Wolfe’s Neck Farm

Start/Finish area

184 Burnett Road

6am - 9:45am. Please note

Freeport, ME

various start times for each event.

Runners who register prior to September 1, 2016 will receive an Atayne long-sleeve made from 100% recycled materials.

FARMTOFARM.WEEBLY.COM

raceme.us 23

portland area

25 YEARS

MAINE MARATHON

oct.

2 2016

The Maine Marathon, Half Marathon and Relay celebrates it’s 25th Anniversary this year. This allvolunteer non-profit event is capped at 3,500 participants. The spectator-friendly course is a Boston Marathon qualifier.

Each year, event organizers designate a local charity as the main beneficiary of race proceeds, and entrants are invited to make additional donations to that charity. The main beneficiary for 2016 is the Dream Factory of Maine, which grants dreams to critically and chronically ill children from ages 3-18. Since 1997, the event has donated $3.4 million to charities.

The race is organized by runners, and focused on providing a memorable, high quality, runner experience. The race, starts and finishes near Portland’s scenic Back Cove. WWW.MAINEMARATHON.COM

PHOTOS: Maine Marathon photos courtesy of Maine Running Photos

24 spring 2016

RACE AMENITIES Hi-tech long-sleeve race shirt Unique and memorable goody bags to first 3,500 runners at packet pickup ChronoTrack B-Tag chip timing All entrants receive a coupon for tickets to a selected 2017 “Maine Marathon Day” Portland Sea Dogs game Showers and lockers available at USM’s Sullivan Gym Pre- and post-race massages available at start/finish line Baggage check available at start/finish area Water stops with Gatorade (lemon-lime Endurance

Formula) approximately every two miles Medical personnel along the course, and medical tent located at finish line Local entertainment on course (weather permitting) Finishers medal to all runners and certificate of completion to marathoners Plenty of easily accessible post-race snacks and refreshments for all runners Lots of free parking close to expo and start/finish area Professional photo service, PhotoChambers, will take photos of all finishers and make them available for purchase

portland area

GRITTY’S G3 RIDE

3CPRroadceuctions Freeport Half Marathon & 5K September 11, 2016 9:00 AM Freeport USA - Freeport, ME http://www.freeporthalfmarathon.com

New England Half Marathon Tour 2015

Race 3CProductions

http://www.nehalfmarathontour.com

ABOVE: courtesy of Gritty’s G3 Ride

21 august 2016

The G-3 Ride, produced by Gritty’s, is quickly becoming an annual cult favorite. This 75-mile epic ride for experienced cyclists challenges riders to go from Gritty’s brew pubs in Freeport to Gritty’s in Portland to Gritty’s in Auburn and back to Freeport. “The proceed go to a couple of charities and the beer goes to the riders…”

Gritty’s cycling team is actually

a drinking team with a cycling problem. This loosely knit band of abbout 95 bikers rides in several charity events each summer raising tens of thousands of dollars for the American Cancer Society at the Trek Across Maine and for the Dempsey Center for Cancer Hope & Healing at the annual Dempsey Challenge.

Gritty’s cycling team is a mix of riders of all skill levels bound by the love of cycling, good times and Gritty’s beer. To join Gritty’s cycling team send an e-mail to their marketing director: thomas@grittys.com. Registration for the G-3 starts online in June. WWW.GRITTYS.COM

raceme.us 25

SELF-ASSESSMENT Checking for Chronic Injury

Focusing on the following three major areas will allow for a proactive and injury free running season: POOR ANKLE MOBILITY preventing your body to get into a full depth squat.

If your heel comes off the ground to get this low during the squat, this is you. Focused ankle mobility will help prevent calf issues, shin splints, and plantar fasciitis. Stretch the calves and the tibialis (anterior) muscles of the lower leg to allow for proper “spring”

PHOTO by Kevin Morris

in your step.

E

very year patients come into the clinic seeking resolve from hip, knee, or ankle pain when they run. In a basic history intake, the question “How much do you

stretch?” is often replied with a shoulder shrug and “I don’t have time”, “a little” or “I foam roll” becomes the answer. Or I find that patients “doing the stretches and rolling” with no results. If you can relate, this article is for you.

Let’s teach you how to assess your

Put your feet shoulder width apart

POOR HIP MOBILITY also will prevent the low squat. This is common in desk workers. If you feel a pinch, often times your hip flexors are getting compressed. When these muscles are too tense your hip is not able to freely move. Compensation can result in hip impingement, iliotibial band syndrome and knee pain. Focus on hip opening stretches and hip extension stretches.

HAMSTRING TENSION, lower back

mobility/flexibility on your own so

and squat as low as possible. The

tension, and weak gluteal musculature.

you know the areas to work on. If you

requirements for a “pass” grade is this:

If your back rounds for you to get in

need help or would like a professional

Head up, chest up, back straight in

this position your hamstrings may

assessment then give our office a call.

neutral position, knees outside of the

be overactive and playing a “tug of

hips, full knee bend, and heels have

war” with the lower back resulting in

THE WHY BEHIND THE WHAT

to stay on the ground. Give this a try,

a tension in both. For those chronic

Your body is brilliantly designed to have

below is a picture. Many people cannot

hamstring injuries this can be the

mobile joints and stable joints. The

get into this low position.

cause. Also, if you can get into the deep

ankle is mobile, knee is stable, hip is

squat but are unable to keep your back

mobile, and pelvis/lower back is stable.

upright, weak glutes may be preventing

The body, when injured will switch, or

stability in that region.

compensate by altering this pattern, resulting in injury.

Here is a simple assessment that will allow you to determine any deficiencies.

26 spring 2016

Dr. Vance at HealthSource of Portland West is available for full assessments.

Call 207-780-1070 or email Dr. Vance at mvance@heatlhsourcechiro.com

THE SALOMON TRAIL

RUNNING FESTIVAL

28 T 29

here are few places as beautiful and well-maintained as the facilities at Pineland Farms in New Gloucester,

Maine. The Salomon Trail Running Festival at

may 2016

Pineland Farms is a two-day extravaganza of trail races, beer drinking, barbeque, potluck salads and desserts, old timey music, and fun family events.

While most trail running

5K to 50 miles. The festival

and 50 miler. Each race course

events take a minimalist

kicks-off on Saturday with a

is an off-road roller coaster on

approach, this one isn’t

5K canicross race where the

well-maintained XC trails that

typical. Now in its eleventh

runner is accompanied by a

twist, turn, and roll their way

year, the trail running festival

dog and the two are connected

through forests and across

is the crown jewel in Maine’s

by a long leash. Imagine the

pastoral, working farmland.

trail running community.

electricity in the air when 150

It’s not uncommon to see

With over 2,000 registrants

barking dogs line up in the

farmers haying the fields while

it’s the largest trail running

start chute while their nervous

the race is in progress. The

event in New England, and

owners try to hold them back.

trails are level, wide (12'), and

one of the largest running

The canicross is followed by

non-technical with no roots

events in Maine, even when

a traditional 5K and 10K race,

or rocks, but very hilly. If you

compared to road races. Held

as well as a Barefoot 5K where

want to run in one of the most

on Memorial Day weekend, the

runners don’t wear any shoes

beautiful country settings then

festival includes seven races

at all. The races on Sunday

this is the place for you.

with distances ranging from

include a grueling 25K, 50K,

PHOTOS: Courtesy of Gameface Media

raceme.us 27

central

maine events

RUN ST. MARY'S COMMIT TO GET FIT CHALLENGE WALK/RUN April 30: The health and well

being of our community is at the core of our mission so we will be hosting a 3K walk, 5K, and 10K runs (along with great activities for the kids!) at our Medical Building in Auburn. The first 100 to register will get a Tee shirt.

FMI: RUNSIGNUP.COM/RACE/ME/AUBURN/

COMMITTOGETFITCHALLENGE

NOT YOUR ORDINARY 5K May 15: 5k along the Kennebec River Rail Trail (trailhead next to YMCA) at 9:00 AM. Teams also complete nature-themed challenges in the categories of art, construction, athletic, or problem-solving. Benefits Natural Resources Council of Maine’s work protecting the nature of Maine. 5k is $25, includes organic t-shirt. HTTP:// NRCM.KINTERA.ORG/NOTYOURORDINARY5K

7TH ANNUAL PFBF CPA'S “RUN THE NUMBERS” 5K AND KIDS FUN RUN June 18: 9:00am, Oakland. To benefit Kennebec Behavioral Health. We welcome retired News Center weatherman, Kevin Mannix and his wife Linda Rota who just released their recent autobiography, Weather Shame, as this year’s race ambassadors! Yes, we’re an accounting firm, and when we aren’t busy doing tax returns, we like to raise money for Maine charities! The race will begin and end at the office of PFBF CPAs at 46 First Park Drive, Oakland. Race is professionally timed. 1st Place

28 spring 2016

Overall Male/Female Finisher, $500; 2nd Place Overall Male/ Female Finisher $250! Stick around for the post race party!

Register before June 1st and receive a free sport-tek shirt!

WWW.PFBF.COM

RUN FOR THE TREES September 17: Augusta. A cross country trail race through the beautiful fields and forests of the Viles Arboretum. What a terrific way to support the Arboretum while participating in what is the best autumn run in Maine. Walkers are welcome. Arboretum is a 224acre preserve in Augusta that boasts fences, bridges, trails, and a boardwalk in which they continuously add to its collection of trees and plants, its educational activities, programs, events and its trail system. Registration is open now and right up till 9:00 am on the day of the event and it’s officially timed by Bart Race Service. Registration can be done online at RunReg.com up till five o’clock on the 16.

You may register the day of the event beginning at 8:00 AM at the Arboretum. Start time 10:00 AM, $25 includes a T-Shirt.

For five or more from the same club/group/family it is discounted to $20 and only $13 if you are a current member of a school track or XC team. FMI: info@vilesarboretum.org or call 626-7989.

THE 20TH ANNUAL SUSAN G KOMEN MAINE RACE FOR THE CURE 5K AND 1K September 18: Bangor's

beautiful waterfront. The

PHOTOS Courtesy of Champion The Cure Challenge

Maine Affiliate is proud of the 20 year history of this race where survivors are celebrated and we remember those we have lost to breast cancer. 75% of net funds raised stay IN MAINE to help Maine women have access to care and treatment. 25% of net funds support research endeavors. Education, treatment and research come together to fulfill our mission to END breast cancer. T-Shirts guaranteed for the first 2,500 registrants. Register today: WWW. KOMENMAINE.ORG

TRI THE BANGOR YMCA TRI FOR THE Y SPRINT TRIATHLON & DUATHLON August 28: The Bangor YMCA

Wilderness Center at Camp Jordan in Ellsworth. This is an “old school” event, not for TriBikes. Compete as individuals or relay team. For athletes of all levels.WWW.BANGORYMCA.ORG/

TRIATHLON

RUN / BIKE SEVENTH ANNUAL EMMC CHAMPION THE CURE CHALLENGE August 20: The seventh annual

EMMC Champion the Cure Challenge will take place on Saturday, August 20,2016.

All proceeds from the event benefit cancer research at Eastern Maine Medical Center Cancer Care. EMMC Champion the Cure Challenge offers something for everyone!

Choose from: a 1K, 5K or 10K walk/run, a 25, 50, 75 or 100 mile bike ride or a 35 mile motorcycle ride. You can even chose to be a Lawn Chair or Virtual Participant! People of all ages are invited to participate.

In order to help reach our goal, participants are asked to meet minimum fundraising goals.

And remember, every penny raised stays right here in our community to support local cancer research!

WWW.CTCCHALLENGE.ORG

central maine

“YESTERDAY YOU SAID TOMORROW.”

ABOVE: Photo courtesy of Bangor Tri for the Y

Benefiting Kennebec Behavioral Health June 19, 2016 9:00am

THE BANGOR YMCA

to male & female 1st place finishers

An Event for ALL Levels.

PFBF ̏ UN NUMBERS ̋ $500 Cash Prize R the

5K

Register online...

CPAs

KIDS + FUN RUN

PFBF.com

46 First Park Drive, Oakland

$250 Cash Prize

to male & female 2nd place finishers or call for more info...

873.1603

TRI FOR THE Y SPRINT TRIATHLON & DUATHLON Sunday • August 28th REGISTER ONLINE.

BangorY.org/Triathlon

TITLE SPONSORS

raceme.us 29

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on the faster track

S

pring is here. As much as you’re looking forward to sprouting daffodils and tulips, it’s the first races of the season that really get your juices flowing. If you took

advantage of the relatively mild winter to get some extra miles in, now’s the time to kick it up a notch. And it’s all about making better time. There are tons of ways to shave off seconds, but here are a couple of tried and true practices.

PHOTO by Kevin Morris

Visit us at the Commit to Get Fit Challenge on April 30th where our athletic trainers, orthopaedists, podiatrist and strength and performance experts will be on hand to answer your questions. The 3K, 5K, 10K race takes place at the St. Mary’s Auburn Medical Building at 15

training tips Form for function

Switch up the pace

First of all, relax! Your upper body

While training, jog then sprint.

should be straight and tall, arms

Then jog, sprint, jog, sprint… you

at a 90 degree angle, and your foot

get the idea. Picking up the pace a

should hit the ground when it’s

bit will help you to build speed and

aligned under your hip.

endurance. On race day, though,

Jeffrey Davila, MD is Fellowship trained in Sports Medicine and Shoulder Surgery. He is currently the Director of White House Orthopaedic Clinic, Chairman of the Joint Surgical Optimization Council, and an Orthopaedic Surgery Consultant for the National Capitol Region. He was formally assigned to the professional sports teams of NY Knicks and NY Red Bulls.

Drink up!

keep it on an even keel. Your pace

David Enos, ATC received his Bachelor of Science in Athletic Training from the University of Southern Maine. He provides preventative health care to patients in St. Mary’s Center for Orthopaedics and is the Head Athletic Trainer for Leavitt Area High School. David is passionate about wellness including strength and conditioning, functional movement patterns, and injury management.

Gracelawn Ave. in Auburn. Registration is 7am, opening ceremony is 7:45am. The 10K starts at 8am, the 3K and 5K start at 8:15am. Cash prizes for top winners in each age/gender group.

WWW. STMARYSMAINE.COM

Drink 64-80 ounces of water per day. Spread it out so you’re consistently hydrated. Have an 8 oz. glass 30 minutes before a run.

Running a 10K or longer? Bring

at the start of the race should be the same as at the end. Good rules of thumb…if it’s a long race, slow the pace. A shorter run? Pick up the pace for fun.

a water bottle with you or plan a

Take to the Hills

water stop.

At least once a week, take a run on

Go hard core

a hilly course. An up-hill run will

Having a strong core will help with form and posture as well as overall strength. Studies have

improve your leg strength and the decent will enhance your running economy.

shown a strong core can improve performance.

raceme.us 31

western

maine events

RUN HARRISON PARKS & RECREATION - 14TH ANNUAL 5K RUN BY THE LAKE. July 6: 7:00pm rain or shine. Enjoy a beautiful evening run in

our friendly village beside Long Lake. Ribbons and prizes to winners in seven age divisions, our famous Whoopie pies at the finish line, and a raffle for everyone!! WWW.HARRISONMAINE.ORG

MOOSE POND HALF MARATHON AND 5K November 5: Scenic country loop around Moose Pond in the shadows of Shawnee Peak. The 5K is out and back on Mountain Rd. This race benefits the Shawnee Peak Adaptive Program. All half marathon finishers receive medals.

One Tough Mudder

Text JEFF MCANINCH

MOOSEPONDHALF.COM

TRI MAINE STATE TRIATHLON August 7: Starts at 8am at The Bethel Inn Lake House on Route

5/35 in Bethel. 750m swim, 24k bike, 5.8k run. Individuals $72, teams $124 if registered by July 24. Kids’ Triathlon August 6th.

FMI WWW.MAINESTATETRIATHLON.COM

GREAT ADVENTURE CHALLENGE August 20: Shawnee Peak Bridgton, Maine. A Unique Off

Road Triathlon 2.5 miles Kayak on closed course-16.5 mile mountain bike- 2.0 miles run/trek up and down Shawnee Peak 9:00am Start - Single competitors $60 Teams $150 post race: great food ,a drawing for $1000.00 kayak package, awards, lots of family fun. Benefits Adults with Developmental Challenges. Rob @ 207-647-5298 WWW.MAINEADVENTURERACING.COM

ABOVE: competing at Mt. Snow in Vermont

B

ack in 2013,

I immediately began gathering

like many

my team. Many friends were

average Joe’s

respond by saying, “are you

on New Year’s Eve I made my resolutions for the upcoming year.

In a weird chance of fate, that day I received an email invitation to attend a Tough Mudder event. I checked out the website to learned

reluctant to join and would crazy?” or “NO”. After a few weeks and some convincing, I was able to assemble a team of five guys. We had three months to train and in that time we became a family, prepared to complete the Mudder.

I completed my first Tough Mudder in 2013: an eleven-mile obstacle course that included fun challenges such as: the “arctic enema” (swimming through ice water), “electro-

about the eleven-mile

shock therapy” (running

obstacle race and read

through electric wires, some of

many inspirational

volt charge; see videos on

testimonials. I quickly began to understand why people participate and signed up for my first Tough Mudder.

which contain a ten thousand YouTube for some cool face plants!), and “walk the plank” (jumping into cold water from around twenty feet high).

While the fitness aspect of the Mudder is important, Mudders are also centered on a powerful philosophy. First, the

PHOTO: Courtesy of Harrison Run by the Lake

32 spring 2016

western maine Tough Mudder organization is

never complained, and made

about giving back to wounded

the best of a difficult situation.

veterans through the Wounded

The theme of camaraderie and

Warrior Project. Second, all

friendship spilled over into the

participants take this pledge:

way racers treated each other.

As a Tough Mudder I Pledge That…

nine events with a total of 18

— I understand that Tough

laps. I am signed up for eight

Since 2013 I have completed

Mudder is not a race but a

Mudders in 2016 including

challenge.

the extreme 24 hour Worl'ds

— I put teamwork and

Toughest Mudder Challenge in

camaraderie before my

Las Vegas. I write this article to

course time.

tell you to join the movement.

— I do not whine—kids whine.

No matter your fitness level,

— I help my fellow Mudders

you will feel a sense of

complete the course.

— I overcome all fears.

accomplishment never felt before. Take it from a guy that once was over 275lbs, anything

Throughout the race, I

is possible if you set your mind

encountered genuine people

to it. I hope to see you out on

who helped each other out,

the course this year!!

Shawnee Peak Adaptive Ski Program The Shawnee Peak Adaptive Ski Program is a non-profit 501c. It was started in 1990 as an outlet for the local school system and their special needs children. Today, it has grown to serve more than 125 children and adults weekly from Cumberland and Oxford Counties. We have 17 groups coming in during the week, 5 adult groups and 12 school groups. Participants learn to ski, snowshoe and interact with other groups, thus getting the full experience of the winter world. Volunteers are the mainstay of the program, each group has a group leader with their staff and volunteers. The number of Adaptive programs has grown to a present day average of 25 volunteers spread out during the week.

The Shawnee Peak Adaptive Program is a pre-registered, multiweek group program for children and adults with disabilities. Their groups consist of local schools and adult agencies. Many of our groups practice for the Special Olympics games, which are held annually at Sugarloaf. The program is in operation every weekday morning for 7 weeks, starting in early January.

Many of these groups have been training with us for a number of years. They include but are not limited to: Jordan Small MS, Windham HS, Windham HS Autism, Café, Landmark, Good Neighbors, Progress Center, Sacopee Valley, Momentum, Lake Region HS, Elm Street School, Poland Regional HS, Poland Community School, Molly Ockett MS, Fryeburg Academy and Oxford Hills HS. The program is run by Ross Graham and Charlie Scribner. For more information contact Charles Scribner, Adaptive Program Co-Director, 207-329-4384.

raceme.us 33

mid coast

FUEL

When and how much should I eat before a 30-minute run?

electrolytes lost in sweat

If you are running in the

from the small intestine

morning after waking you

into to the blood stream

(primarily sodium and some potassium). Electrolytes also help to move carbohydrates

don’t necessarily even

where they are needed. bring

nutrition guide for

What are some common mistakes runners make with nutrition?

need to eat. Later in the

liquids in a handheld water

day, the general rule of

bottle, hydration belt, or

thumb is to eat just a small

hydration pack.

Rewarding yourself with

1.5-2 hours before the run.

runners

you’ve completed a run

What are the best pre-run foods?

is a common mistake. It’s

Carbohydrates that are

okay to treat yourself once

easier to digest along

in a while, but remember

with a little fat and/or

what your goals are to

protein (to help stabilize

What nutritional supplements do you recommend?

keep things in check.

blood sugars and keep

At Fleet Feet of Maine,

Beginning runners tend to

you feeling satiated). Some

we carry GU, Hammer,

overestimate their calorie

examples: banana w/nut

Clif, Huma, Nuun, Bonk

expenditure. In reality

butter, 5-6 crackers with

Breaker, Picky Bars and

we only burn about 100

nut butter, 5-6 crackers and

Honey Stinger. Within those

calories/mile no matter

a couple small pieces of

brands are several different

how fast we run.

cheese. For those on the go

nutrition forms: gels, chews,

and need of a “convenience

electrolyte drinks, recovery.

W

e spoke with nutritionist and running coach

Tara Whiton of Fleet Feet Sports to get answers to some common questions

snack (200 calories) about

Eating lots of carbs is another common error.

snack,” have 1 serving of

While eating carbs is

Clif Shot Bloks, a gel, or a

definitely important for

small glass of Gatorade,

out these important tips to

running, runners still need

30 minutes before run.

make sure you are on track

to eat a balanced diet just

athletes have as they get into their training routines. Check

to meet your goals.

Tara Whiton Has her Master's (MS) in Exercise Physiology & Nutrition, is an ACSM Certified Exercise Physiologist, and a running coach.

Tara is the Director of Social Media and Communications and Run Coach At Fleet Feet Maine Running. She is fond of trail races, particularly the 50K as well as short, steep uphill running races and on the road her prefered distance is the half-marathon.

be focused on carbohydrates.

Convenient carbohydrates to

“treats” or very large meals simply because

Nutrition options should

bring with you are gels and chews.

What about hydration and electrolyte replacement?

and repair, healthy fats

How much should you eat before a 60-minute run?

(like monounsaturated

As with a 30-minute run,

can occur by drinking too

and omega-3’s), fruits &

eat a small snack of around

much water without

vegetables for vitamins,

200-300 calories, keeping

replacing electrolytes.

minerals and antioxidants.

in mind that caloric needs

Drinking only water, you

A balanced diet is

are dependent on body size

dilute your blood sodium

important for fueling

and how fit you are.

levels, and this can be

like everyone else. Lean protein for muscle building

performance and recovering for the next exercise session.

Rehydrating with water plus electrolytes is vital to prevent hyponatremia. Hyponatremia

deadly! This is only a concern

What do you need to bring on a long run? Liquids

in very hot conditions and

are the most important

can also help move

thing. Bring water plus

carbohydrates ingested

longer/more intense races.

Drinking electrolytes

electrolytes (like Nuun tablets) to replace

34 spring 2016

[SEE “FUEL,” PAGE 37]

mid coast events RUN

PHOTO: Courtesy of 3C Race Productions

Hidden Valley Nature Center

Explore 25 miles of trails at Midcoast Conservancy’s HVNC in Jefferson, ME. Open to the public year round for non-motorized recreation and events like: TRAIL RUN TRAINING SERIES Wednesdays 4/20-5/25 Great for runners of all abilities! Each run is timed, and flexible start times make it easy to schedule.

HTTP://HVNC.ORG/TRAILTRAINING/

THE FORT EDGECOMB HALF MARATHON & 5K May 22: 9:00 AM start at the Sheepscot Bay Resort in Edgecomb. 250 runners.

Includes chip timing, technical shirts, finisher medals, pint glass awards, post race festivities at Sheepscot Bay Resort. 20% of entries fees to a local non-profit. Half Marathon $60, 5K $30. WWW.FORTEDGECOMBHM.

MAINE SUMMER ADVENTURE RACE July 23, 2016

COM

Race across land and water: trail running, biking, canoeing and orienteering; three-hour or eight-hour course, individuals or teams. FMI/registration: HTTP://MAINESUMMERAR.WEEBLY.COM

35TH ANNUAL ROCKY COAST ROAD RACE

6TH ANNUAL RACE THROUGH THE WOODS Sunday 10/2/16

All races are entirely on trails. Choose from a half marathon, 5.5 mile, or 5km race. Kids races too! Food and festivities to follow the races. news@midcoastconservancy.org HTTP://HVNC.ORG/EVENTS-AND-WORKSHOPS

Hidden Valley Nature Center

Midcoast Conservancy’s recreation and nature center in Jefferson, ME www.hvnc.org · news@midcoastconservancy.org · 207.389.5150

July 2: 8am and consists of a 5K run/walk, 10K run. It is one of Maine's most enjoyable and scenic courses with its unequaled panoramic views of the rocky coast traversing a wooden footbridge across the inner harbor. This coincides with our Boothbay Harbor Region’s Annual Windjammer Days. Contact Laura Raymond at lraymond@brymca.org 207-633-2855

COASTAL PERFORMANCE RUN FOR CHARITY June 12: 14 Thomas Point Road Brunswick Maine Pre reg $20 or race day $30. Sponsored by Shaws & Byrnes Irish Pub. 5k road race starts at 8 AM, loop from Coastal Performance to/ from Thomas Point Beach.

Benefits Bath Food Bank, all

proceeds allow distribution of clothing and food to people in need.

HARBORFEST HALF MARATHON & 5K TRAIL RUN September 4: Scenic run along Mid Coast Maine’s picturesque wooded trails.

Local gift bags for the first 150 registrants, a HUGE wellness fair, photographer at finish line, new course starts & finishes from Boothbay Region YMCA. Register online at: I am Athlete. FMI contact Andy Hamblett ahamblett@brymca.org 207-633-2855

PADDLE BOOTHBAY REGION YMCA 23RD ANNUAL SOUTHPORT ROWGATTA August 13: Start and Finish at Newagen Town Landing, Southport Maine. A 12 nautical mile row or paddle around Southport Island.

Register as an individual or with a team. Start time 8:30am. Any non power- non sail craft is allowed.

Contact Abby Jones ajones@brymca.org 207-633-2855

http://www.nehalfmarathontour.com Race 3CProductions New England Half Marathon Tour 2015

Race 3CProductions

Fort Edgecomb

Half Marathon & 5K

May 22, 2016 9:00 AM Sheepscot Bay Resort - Edgecomb ME http://www.fortedgecombhm.com raceme.us 35

downeast events RUN BIKE / PADDLE EAST GRAND ADVENTUPRE RACE May 14: Danforth, Annual event, 2nd Saturday in May, 20 milescompass run, mountain bike and paddle. Extra challenges along the way may include traversing a river, tough mudder crawl, tomahawk throwing, log rolling and two person crosscut sawing.

8 Divisions, High School, Adult, Open (Open division can be a relay team, solo, teams of any size, kayak or canoe). Contact: Dave Conley 207-551-8729 email: dave@canoethewild.com Registration fee $20.00 includes t-shirt and lunch. $1,050.00 in prizes for the high school divisions and the juniors in the Jr./Sr. Division. WWW.EASTGRANDSCHOOL.ORG/

RUN BAY OF FUNDY INTERNATIONAL MARATHON, HALF MARATHON, 10K RACES June 26: Run from the USA to Canada and back, from Canada to the USA, or just run in the USA. Lobsters, whales, fishing villages and lighthouses. Medals and awards hand crafted by local artists, Boston Qualifier, certified courses, chip timing, welcoming communities, non-profit event.

BAYOFFUNDYMARATHON.COM

ADVENTURE-RACE

Border Agent welcoming runners to Canada PHOTO: by John Rule

36 spring 2016

PHOTO: by Kevin Morris

downeast

College of the Atlantic 2016 Bar Harbor Running Camps

and into the blood steam (so

What about having a beer or two after a race or running? I think

will help prevent that sloshing

having a beer or two is just fine.

feeling) AND can help prevent

Beer is only dehydrating if you

that nauseous feeling that

drink a lot of it, but everything

many people experience after

in moderation of course! You

a long run. If feeling that way,

are consuming liquid + carbs +

drink a glass of electrolytes

B vitamins. Also, if not just for

post-run.

mental enjoyment!

What are the best food and drink choices after a moderate run?

Why are training groups successful in furthering runner's abilities and goals?

Post run it’s important to eat

I think training groups

something within the first

are successful from the

30 minutes after exercise

motivational and accountability

(preferably some carbohydrates

stand point. We have friendly

and liquid). If you can't

coaches and great people who

stomach it, try to suck down

attend our groups. They are

some Gatorade (carbs, liquid +

very high energy and I think

electrolytes). Within the hour,

that runner's typically thrive

try to consume a small meal

in this type of supportive

consisting of carbohydrates,

environment! People make

protein, and some fat...a well-

friends and find running

rounded meal. Some examples

buddies through our groups

might be a piece of toast with

and we see them return year

peanut butter and banana and

after year! In a few words:

2 eggs, a fruit smoothie with

High energy, fun, supportive,

some protein powder, yogurt

motivational!

[ “FUEL” FROM PAGE 34]

out of your small intestine

with fruit and granola...etc.

About Photographer Kevin Morris Kevin moved to Maine in 2007 from the west coast with a budding marathon habit and established photo business that merged and turned into a passion for capturing on film athletes in competition, especially elite runners. He says “Maine is not exactly the epicenter of happenings in America, but we produce a lot of great athletes who are succeeding on the national and world stages. I find a lot of pleasure in following their pursuit for excellence and cheering them on as I record their effort. I love having a front-row seat to the action.” Kevin and partner, Diana Norwood, are raising two daughters and a small apple orchard a stones-throw from the ocean near Brunswick. You never know when he’ll pop up at a race near you.

Three unique camps — one incredible destination.

Women’s Running Experience: June 19–25 Trail Running Experience: July 24–30 Running Experience: August 7–13 www.coa.edu/summerprograms/ adult-workshops/bar-harbor-running-camp

College of the Atlantic is excited to host the

inaugural Summer of Bar Harbor Running Camp on beautiful Mount Desert Island. Explore Acadia National Park with expert runners familiar with all of the best trails. Enjoy daily runs, relaxation events, informational sessions with professional sports experts, and inspirational speakers on College of the Atlantic’s relaxed, seaside campus. Healthy, nutritious meals will feature foods from COA’s organic Beech Hill Farm.

Limited room and board is available for non-participating family members.

BAR HARBOR WOMEN’S RUNNING EXPERIENCE June 19–25

Running camp for women focusing on healthy training, self-challenges, and outdoor fun both on and off the special trails of Acadia.

BAR HARBOR TRAIL RUNNING EXPERIENCE July 24–30 This camp will take you off-road into the splendor of winding hiking trails. Enjoy the diverse terrain of woods which open up to extraordinary panoramic views.

BAR HARBOR RUNNING EXPERIENCE August 7–13 Take to the road with a team of locals and experience the wonder of the scenic MDI landscape. Share their intimate knowledge of Acadia and the camaraderie of hometown runners.

WWW.COA.EDU/SUMMERPROGRAMS/ADULT-WORKSHOPS/BAR-HARBOR-RUNNING-CAMP/

raceme.us 37

EXPERT MINDS. CARING HANDS. Michael T. Newman, MD

Medical Director/Total Joint Replacement

Lars Qvick, MD

Upper Extremity/Wrist/Hand Shoulder Replacement

Jeffrey Davila, MD

Shoulder Replacement/Sports Medicine

Mohamed Al Saied, MD

Total Joint Replacement/Foot and Ankle

Joseph E. Strauss, DO Trauma and Sports Medicine

Wayne Moody, MD

Total Joint Replacement-Hip/Knee

Now Accepting New Patients.

15 GRACELAWN ROAD, AUBURN, ME 04210 - 207-333-4710 A Member of Covenant Health - www.stmarysortho.com