YEAR-END ROUND UP
RACE STATS FOR THE CHICAGOLAND AREA
chicago athlete ENDURANCE SPORTS AND FITNESS
magazine
NO
EXCUSES KEEP TRAINING OUTSIDE THIS WINTER
SATISFY WINTER
CRAVINGS
HEALTHY COMFORT FOOD RECIPES WITHOUT COUNTING CALORIES
FAVORITE RACE
MOMENTS
FROM THE CHICAGO ATHLETE AMBASSADORS TEAM
WWW.MYCHICAGOATHLETE.COM
DECEMBER 2018
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HEALTHY
COMFORT
FOOD NOT A CONTRADICTION
This time of year, as the temperatures start dropping, it seems the calories in food start rising; overcoming the desires for warm and cheesy food in the winter is difficult, especially when your training is still going strong and you need to fuel your body properly. We found some recipes that give you the best of both worlds! Satisfy those cravings without using a cheat day, making both your mouth and body happy.
MYCHICAGOATHLETE.COM
DECEMBER 2018
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HEALTHY COMFORT FOOD
BREAKFAST Option CHEESY BACON EGG MUFFINS
Bacon and Cheese Egg Muffins are a fast, easy breakfast recipe perfect for meals on the go and freezer friendly too! With only four ingredients, this savory breakfast is also a healthy one. INGREDIENTS 6 1/4 Cup 1 Cup 6
Eggs Milk Shredded Mexican cheese Pieces of bacon, cooked & crumbled
INSTRUCTIONS
1. Preheat oven to 350 degrees F. Spray a muffin pan liberally with nonstick spray. 2. In a medium bowl combine eggs and milk and whisk until blended. Stir in bacon and cheese. 3. Use a ladle to fill each muffin cup. Bake 25 minutes or until centers are set. Eat immediately or allow to cook then store in refrigerator up to 4 days or freeze.
Recipe source: www.thehappierhomemaker.com
4
DECEMBER 2018
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RUN TO
GUARANTEED RACE
PROTECT KIDS WITH EPILEPSY
ENTRIES
CONTACT MDUFFY@DANNYDID.ORG TO LEARN MORE ABOUT OUR TEAM
This time itn’sal
perso
racepal
your personal race calendar
A new event calendar you can share with your racing pals
www.myracepal.com www.myracepal.com
LUNCH HEALTHY COMFORT FOOD
CHICKEN FETA PANINI
This sandwich offers a great source of protein for either before or after your workout, along with carbohydrates and the delicious combo of mushrooms and caramelized onions. Plus, paninis are extremely easy to customize with your favorite ingredients! INGREDIENTS 4 4 tbsp 2 1 tbsp 10 oz 2 3/4 cup 2 6 oz
Ciabatta sandwich rolls Olive oil, plus more for brushing Small yellow onions, thinly sliced Honey Baby bella mushrooms, sliced Cloves garlic, minced Crumbled feta cheese Juice from 1/2 lemon Chicken breasts, cooked & shredded Fresh mozzarella cheese, sliced Salt and pepper, to taste
INSTRUCTIONS
1. Heat 1 tbsp oil in a large pan over medium heat. Add onion slices and cook until slightly transparent. Add honey and a sprinkle of salt and cook until a dark caramel color, stirring often. 2. Remove onions from pan and heat another 1 tbsp of oil. Add mushrooms and garlic and cook until mushrooms have a golden sear. 3. In a food processor, combine feta, 2 tbsp olive oil, lemon juice, and salt and pepper. Pulse until smooth. 4. Slice ciabatta rolls lengthwise and brush the outside of each side with oil. Spread the feta spread on one slice of each roll then top with 1/4 of the chicken, onions, mushrooms, and mozzarella. Repeat with remaining three sandwiches. 5. Cook sandwiches on panini press on in a skillet until cheese is melted. Cut each sandwich in half and serve warm.
Recipe source: www.theflexitarianrunner.com 6
DECEMBER 2018
MYCHICAGOATHLETE.COM
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10% OF0F
M a y 4 s t u h n i o J
Wisconsin Marathon HALF MARATHON AND 5K MAY 4, 2019
9
201
| REGISTER AT: WISCONSINMARATHON.COM
Run along Lake Michigan this Spring at the cheesiest marathon around! Convenient, flat, friendly and delicious! Only 1 hour from Chicago and 50 minutes from Milwaukee.
Kenosha!
SNACK HEALTHY COMFORT FOOD
MATCHA TEA
This super powerful green tea offers an energy boost, provides tons of antioxidants, and will help boost your metabolism. If you’re looking for a little more of a snack than a drink, add some almond milk. INGREDIENTS 1-2 tsp 20 oz.
Matcha Hot Water
INSTRUCTIONS
1. Sift 1-2 tsp of matcha into a mug using a small sifter 2. Add 20 oz. of hot water. For best results, use water just under a boil. 3. Wisk until tea is frothy.
Recipe source: www.womenshealthmag.com
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Option
INSPIRE #ChiAthletesInspire EVERY ATHLETE HAS A STORY. EVERY STORY INSPIRES ANOTHER.
WHAT’S YOUR STORY?
chicago athlete magazine
facebook.com/ChicagoAthlete @ChicagoAthlete @chicagoathlete ChicagoAthlete
DINNER HEALTHY COMFORT FOOD
BACON & BUTTERNUT SQUASH RISOTTO
Warm up your insides with a delicious creamy risotto without having to fall off the health wagon. Butternut squash is also jam-packed with potassium, vitamin E and B-rich, providing plenty of goodness. If you don’t fancy meat, leave out the bacon and add extra squash INGREDIENTS 1 tbsp 350 g 4 1 2 350 g 1.1 litre Splash
Olive oil Butternut squash - peeled and chopped into small cubes Rashers of lean bacon rind removed and diced Onion - diced Large garlic cloves - crushed Risotto rice Hot vegetable stock White wine - optional
INSTRUCTIONS
1. Peel the butternut squash, remove the seeds and cut into small cubes, settting to one side 2. Heat the oil in a large saucepan and add the bacon, cooking for 2-minutes 3. Add the onion and cook for 2-minutes 4. Add the butternut squash, thyme and garlic to the pan and cook for another minute or so until everything is coated and glossy 5. Add the rice to the pan, stir and then add a splash of wine, if you so choose and a ladle of stock each time until the liquid has been absorbed 6. Keep adding a ladle at a time until all of the stock has been absorbed and the rice is cooked, this will take about 15-minutes 7. Season to taste and allow to simmer for a few minutes before serving in bowls with a sprinkling of parmesan cheese
Recipe source: www.therunningbug.com
Option
This Time It’s Personal
racepal
your personal race calendar
The event calendar you can share with your pals
www.myracepal.com www.myracepal.com
HEALTHY COMFORT FOOD
DESSERT Option PUMPKIN PIE CHOCOLATE CHIP OATMEAL COOKIES
Feel free to enjoy one or two (or three) of these cookies: The flour is whole-wheat, the butter is replaced with applesauce, and the chocolate chips are dark. Hello, healthy cookies for breakfast. INGREDIENTS 1 cup
¾ cup 2 tsp ¼ tsp ¼ tsp 1 ½ tsp ¼ tsp 2 tbsp ¾ cup 1 tsp ½ cup 2 tbsp 1 tbsp
(100g) Instant oats (measured correctly and gluten-free if necessary) (90g) Whole wheat or gluten-free* flour (measured correctly) Ground cinnamon Ground nutmeg Ground ginger Baking powder Salt (28g) Coconut oil or unsalted butter, melted and cooled slightly (183g) Pumpkin purée Vanilla extract (120mL) Pure maple syrup (28g) Dark or semisweet chocolate chips (14g) Miniature chocolate chips
INSTRUCTIONS
1. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat. 2. Whisk together the oats, flour, cinnamon, nutmeg, ginger, baking powder, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil, pumpkin purée, and vanilla. Stir in the maple syrup. Add in the flour mixture, stirring just until incorporated. Fold in the dark chocolate chips and ½ tablespoon of miniature chocolate chips. 3. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width using a spatula. Gently press the remaining miniature chocolate chips into the tops. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.
Recipe source: www.amyshealthybaking.com 12
DECEMBER 2018
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P A E H C
s
u n Joi
for a
9 1 0 2 a y 4 M n u r
Wisconsin Marathon HALF MARATHON AND 5K MAY 4, 2019
| REGISTER AT: WISCONSINMARATHON.COM
Run along Lake Michigan this spring at the cheesiest marathon around! Convenient, flat, friendly and delicious! Only 1 hour from Chicago and 50 minutes from Milwaukee.
Kenosha!
NO
TREADMILL
This Winter
NO PROB 14
LEM DECEMBER 2018
MYCHICAGOATHLETE.COM
As the holiday season nears, here are some ways you can leave the treadmill behind this winter, as you train outside instead.
“By having others to train with, you will go farther and faster than you may have on your own.” — LAUREN KERSJES
We’ve all been there before: it only takes one glance outside the window—to see snow falling yet again or notice temperatures approaching zero degrees on the thermometer—to be tempted into staying inside and training on a treadmill or indoor bike instead. Even if you love the snow, you have to admit the long winters in Chicago can be brutal, from the bone-chilling winds, to the near daily snowstorms. But what if you haven’t thought about the positives of training outside during the winter? What if there were more ways for you to become involved in (and interested in) outdoor training sessions than you realized? To help motivate you this winter, Chicago Athlete Magazine spoke to six local trainers, running coaches and marathoners who advise you to consider the following methods as you prepare to train outside.
JOIN GROUP SESSIONS.
There are a variety of training groups, whether free (like those offered by lululemon and Fleet Feet) or paid (such as those provided by the Chicago Area Runners Association [CARA] and Chicago Endurance Sports [CES]), available in Chicagoland. Groups are especially important during the winter, as they offer much needed support and accountability. “A runner is more likely to go out for an outdoor run if he or she knows someone else is counting on them to show up,” says Brendan Cournane, owner and head coach at Coach Brendan Running. “By having others to train with, you will go farther and faster than you may have on your own,” adds Lauren Kersjes, a 2:44 marathoner and Olympic trial qualifier. Lori McGee Koch, the head running coach at Chicago Endurance Sports, agrees, stressing that a large support system is crucial during colder months with lower
visibility. She believes runners should seek the following when they’re looking for training groups: • Personality. Do members of the group have similar social goals as you? • Longevity. How long have the groups been meeting for— and what has led to their long-term success? • Creativity. Do the groups find ways to keep training fun, fresh and exciting? As runners seek new group training sessions, they should consider CARA’s half marathon and full marathon programs. The first group run for half marathon winter training was held on Nov. 7, while the first group run for full marathon winter training will occur on Dec. 29. According to Tim Bradley, director of training for CARA, pace groups can range from eight to 12 minutes, as run/walk groups are also available. Similarly, CES offers a winter training program, called Winter Warriors. Throughout a 12-week period, runners can train for upcoming 10ks or half marathons. Meanwhile, Universal Sole Running Events offers Fun Runs year-round in Chicago and the suburbs. The Fun Runs, which are always free, range from Burgers and Beer Runs to Tap Room Runs held at local restaurants and breweries.
PARTNER UP.
If athletes prefer to train with just one person, rather than a group of people, they should seek a training partner instead. Just like a group, this partner will provide support and accountability as well.
MYCHICAGOATHLETE.COM
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“Much like training with a group, setting a time and place with someone holds me accountable,” Kersjes states. “When it’s dark and cold outside, nothing motivates me more than meeting up with someone.” To find a new partner, runners should consider reaching out to people they’ve met during previous runs, athletes they’ve spoken to during past running seasons or friends and acquaintances they’ve met at their gyms, as they may be interested in an alternative to monotonous indoor training. As athletes seek new partners, they should also think about training alongside people that either have the same ability level as them or are slightly better, so that they can maintain the same pace and even be motivated to improve their speed and endurance. Of equal importance, runners should also find partners that are training for the same distance as they are.
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The social aspect of partnering with friends or acquaintances should not be overlooked either. Like training groups, a partner may offer social activities in which the two runners can meet and discuss their fitness ambitions, according to McGee Koch. “Furthermore, running with a friend helps with the ‘talk test’—when running, athletes should be able to talk in complete sentences,” Cournane adds. “And, when they’ve finished the run, they should feel as though they could run another mile or two at the same pace.”
IMPLEMENT ROUTINES AND GROW AS AN ATHLETE
Sometimes athletes simply need to train in areas they’re the most accustomed to, as familiarity not only increases their confidence, but also provides them the motivation they need to run during the winter. Cournane advises runners to run at about the same time of day they’d run during the summer (unless it is later in the evening, of course). As they implement their usual summertime routines, they can start with shorter runs— typically 15 to 30 minutes—and then extend them whenever they’re ready. At the same time, Cournane also believes runners will grow the most, particularly as athletes, if they’re able to leave their comfort zones, especially during the winter. “Whether you’re running outside once a week in the winter or you’re exclusively training outdoors all winter long, get to know a different part of you as an athlete, a runner and a person,” he says. “Use all your senses to determine what a joy it is to be alive and running outdoors in the winter. It’s exhilarating!”
BUY NEW GEAR.
Very few aspects of life inspire people more than a new outfit — if they believe they look good, they’ll feel good, have more confidence and, in turn, perform to the best of their abilities. For winter training, proper running gear is a necessity, and the purchase of new gear may motivate athletes to leave their treadmills behind for the winter. “Most folks start with a wind blocking undergarment or a pair of running shorts for the mid-section,” explains Joel Feinberg, owner of Universal Sole Running Events. “The top for women will include a sports bra—one that’s firm and also allows for wicking sweat—while men will have a wicking short sleeve run top to start with. Afterwards, the next layer will be a long sleeve top.” In addition to tops, runners must ensure they have the following items as they prepare to train outside this winter, according to Feinberg. • Gloves and Hats. Feinberg believes mittens will provide runners more warmth, as they keep fingers closer together; if more heat isn’t necessary, then gloves are also a good option. Additionally, athletes’ heads must remain warm (or else the rest of their bodies will cool down quickly), whether they prefer wicking winter hats, headbands or even hats with an opening for ponytails.
• Pants and Tights. Above all else, athletes must ensure their legs remain warm and loose throughout their runs; their pants or tights will have a considerable influence on this key aspect of comfort and performance. • Reflective Materials and Vests. Oftentimes, runners have no choice but to run early in the morning or at night. To protect themselves, they must remember to wear reflective materials or vests. • Shoes. Although most shoes will perform just fine in most weather conditions, the more traction, the better—whether runners add clip-on cleats to the bottom of their shoes, purchase water resistant options, buy trail shoes or have shoes that feature lugs on their bottoms. • Socks. Thick socks must cover athletes’ ankles. Feinberg offers this analogy: “think of having that cuff over your ankle like the scarf around your neck.” Aside from clothing, some athletes may also need to wear sunglasses that protect their eyes from ultraviolet rays in the wintertime. Wider sunglasses (than the ones runners usually wear in the summer) may also be helpful to shield their eyes from the snow and wind.
“To fully enjoy your time outdoors, you must have the right clothing and gear. And, if runners are running in the early morning or at night, clear glasses are very helpful.”
— MIKE NORMAN
“If it’s snowy out, the glare from the snow can also cause mental fatigue from squinting,” says Mike Norman, co-owner and co-founder of Chicago Endurance Sports. “And, if runners are running in the early morning or at night, clear glasses are very helpful.” He adds, “To fully enjoy your time outdoors, you must have the right clothing and gear. If you don’t, it’s worth the investment to get those key items that will make your time outside as enjoyable as possible.”
MYCHICAGOATHLETE.COM
DECEMBER 2018
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CHICAGO ATHLETE
WE ASKED, YOU ANSWERED
@chicagoathlete
18
DECEMBER 2018
MYCHICAGOATHLETE.COM
Local Goodwill drop-off, or other donation centers! – Matt
– Michael
“
I keep them in my car and give them to the homeless. – Joy
donated to the Tri-Masters “ ISportshave Initiative Programs. – Connie
“
I know several runners who have stitched their shirts into a blanket. It looks very cool! – Maura
“
@ChicagoAthlete
“
I give most of them to my neighborhood high school cross country and track teams. I see them practicing in cotton t-shirts.
“
www.facebook.com/ChicagoAthlete
“
“
Follow us on Facebook, Twitter and Instagram to participate in the next discussion!
– Abra
“
“Drowning in race shirts? The end of a season is a perfect time to organize and consolidate the dozens of tech shirts you’ve acquired. What’s your go to end-of-season organization strategy?”
Love the community of racing, but don’t need the ‘stuff.’ I’d love to see more race organizers offer the option to not get a shirt, donate it, or make a donation straight to charity in lieu of the cost of the shirt in the first place.
“
“
“
SOCIAL MEDIA Q&A
2018 RACE STATISTICS 1,243
57
Illinois Road Races Ultras 1/2 Marathon 10K
Illinois Triathlons Half Ironman
Marathon
12
16
50
73
Super Sprint
Olympic
2
8
8
134
Illinois Cycling Events
5K
Cyclocross
26
Mountain
Track
Sprint
1,014
Road
27
11
9
37
LARGEST RACES PER DISTANCE MARATHON: 44,571 Bank of America Chicago Marathon HALF MARATHON: 8,913 Rock ‘n’ Roll Chicago Half Marathon 10 MILE: 6,014 Fleet Feet Soldier Field 10 Miler 15K: 10,995 Hot Chocolate Chicago 15k
MOST
10K: 4,595 BTN Big 10 10k
1352
POPULAR RACE RECAP
8K: 20,899 Bank of America Shamrock Shuffle 8k
BY CHICAGO ATHLETE
5K: 18,705 Hot Chocolate Chicago 5k 1,000
10,000
20,000
30,000
40,000
PARTICIPANTS NUMBERS
50,000
Naperville Women’s Half Marathon & 5k
MOST
VIEWED
EVENT RESULTS BY CHICAGO ATHLETE
Lakefront 50k
SEPTEMBER
JANUARY
246 RACES
RACES
Most Popular Month for a Race in Illinois
11
Least Popular Month for a Race in Illinois
Total Illinois Races
785 Total Chicago Races
SOURCES WWW.RUNNINGINTHEUSA.COM | WWW.RUNNINGUSA.ORG | WWW.MYCHICAGOATHLETE.COM | WWW.USACYCLING.ORG
OUR 2018
AMBASSADORS
favorite moment from the 2018 race season.
chicago athlete magazine
20
DECEMBER 2018
JACQUI GIULIANO
JEFFREY JAMESON
“Crossing the finish
“Being able to not
line at Ironman
only finish this year’s
MANDI FLORIP
JUDITH WARREN
Wisconsin,
Chicago Marathon
immediately giving
but to finish with a
my husband (who
BQ time -- just 15
“My favorite running
“CARA’s ‘Go Run
won the whole race!)
weeks after having
moment of 2018 was
program is designed
a hug, all while
surgery for a femoral
crossing the U.S.
to bring the joy of
being surrounded by
neck stress fracture
border to race in
running to a diverse
friends and family at
-- was definitely
Canada during the
community, and they
this “local Ironman”
the highlight of my
Detroit Free Press
delivered! When the
was my favorite
running year! It was
Marathon. Logging
free 5k run came
moment in 2018.
my husband’s first
miles in two coun-
to Columbus Park
Training for this race,
marathon, and I was
tries during a single
in June, I joined
I had BIG goals and
so happy to be able
marathon was a first
the fun. Meeting
accomplished them
to run it with him.
for me. As a bonus,
great people
through not only
We were fortunate
I earned a BQT and
plus discovering a
my physical training,
to have our families
got hugs from my
beautiful, local park
but through focusing
cheering us on at
little ones at the
gave me my favorite
on mental training
several spots along
finish line.”
moments of 2018.”
as well.”
the course.”
MYCHICAGOATHLETE.COM
ERIKA OSTRANDER “This year has been
JIM GUBBINS
a roller coaster for
“Racing requires one
running. My favorite
ALEX STERCZEK
ANDI CLARK
to be prepared for
moment was crossing
“The most rewarding
the unexpected and
the finish line at
moments have been
have a willingness
Ironman Wisconsin
talking to talk to
“My favorite
to take chances.
on Sep. 9. It was so
runners, volunteers,
“My favorite 2018
ambassador
The Crystal Lake
incredibly emotional
bystanders and race
running moment was
moment is one
Aquathon was a last
for me because I set
officials, at almost
running the Hops for
I did not report on:
minute addition to
a huge and unex-
every event I’ve
Hope 5K in Batavia,
pacing my friend
my schedule and
pected PR. Seeing
attended this year as
IL on May 19. It was
Lindsey Banning in
perhaps one of my
my family and friends
an ambassador.
a lot of fun to run
the Abe’s Amble
favorite moments
on the course in
It took me out of my
with my friends,
race in Springfield,
of the year! Not
Madison filled my
comfort zone and
drink beer at six
as it was her first
knowing what to
heart with gratitude
gave me a deeper
separate stops and
race after having
expect provided a
and happiness.
appreciation for
win an age group
her last child. This
touch of nervous
I was so proud of
people and the
award. Plus, on top
was an amazing
anticipation. Of
myself for showing
sport. I didn’t break
of all that, the race
race and first time
course, finding
up and just raced,
any PR’s or complete any big goals in 2018. And that’s okay.”
KRISTIN SHULMAN
me; it was my fastest year in triathlon and
was for a good cause
I ran as an actual
the podium didn’t
the PR was the icing
- Project Mobility!”
pacer for someone.”
hurt either!”
on the cake.”
MYCHICAGOATHLETE.COM
DECEMBER 2018
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MARATHON AN
N
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F MA
REGIS
10% OF0F D HA
Running is. ..
A L G O A Join u
a r o sf
run May 4 2 0 1 9
Wisconsin Marathon HALF MARATHON AND 5K MAY 4, 2019
| REGISTER AT: WISCONSINMARATHON.COM
Run along Lake Michigan this spring at the cheesiest marathon around! Convenient, flat, friendly and delicious! Only 1 hour from Chicago and 50 minutes from Milwaukee.
Kenosha!