Chicago Athlete December 2018

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

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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.

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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

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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

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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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DECEMBER 2018

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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

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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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Kenosha!

NO

TREADMILL

This Winter

NO PROB 14

LEM DECEMBER 2018

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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.

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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

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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.”

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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!