Chicago Athlete 2019 May/June Issue

AVOID INJURIES

THIS MARATHON TRAINING SEASON

chicago athlete ENDURANCE SPORTS AND FITNESS

magazine

PACERS

HELPING OTHERS

ACHIEVE GOALS

NAVIGATING THE NEWLY SEPARATED LAKEFRONT TRAIL

Photo by: Clark Brooks,

DO THE

DU

UNDERRATED MULTISPORT IN 2019

WWW.MYCHICAGOATHLETE.COM

+ CAREY

+

TRY THE OFTEN

PhotoNews Media

PINKOWSKI BANK OF AMERICA CHICAGO MARATHON

MAY/JUNE 2019

RACE DIRECTOR ANSWERS YOUR QUESTIONS

Our newest hospital is designed to do one thing.

Provide advanced orthopaedic and spine care for every patient’s needs.

At the new Orthopaedic and Spine Institute, our team of more than 100 specialty-trained physicians is dedicated to delivering expert, coordinated care. Using the latest technologies and innovations, we work with you every step of the way, from diagnosis to treatment and recovery. All to get you back to one thing: pain-free living.

northshore.org/ortho

EDITOR’S NOTE

chicago athlete magazine

PUBLISHER Eliot Wineberg | x201 gorun@mychicagoathlete.com

EDITORIAL EDITOR-IN-CHIEF Holly Petrovich | x208 editor@mychicagoathlete.com Active Kids Christine Palmquist chrisorjeff@sbcglobal.net Cycling Highlights Lindsay Knight lindsay.knight@gmail.com Ever yday Athlete Mark Buciak theroadtoboston@rcn.com

ART/PRODUCTION ART DIRECTOR

Kelli Lambertsen | x206 kelli@mychicagoathlete.com PHOTOGRAPHER Ali Engin

ADVERTISING SALES

Jonathan Cain | x210 jcain@mychicagoathlete.com NATIONAL SALES Jeremy Solomon | x202 jeremy@mychicagoathlete.com

I had a running-revelation a few weeks ago. I was running the CARA Wintrust Lakefront 10 Miler, and wasn’t feeling my greatest. Although I’ve been pretty consistently training so far this year, my body felt tired. I was out at a track meet the night before standing in the cold for six hours, and didn’t get the best sleep; but still, I was frustrated that I was letting these excuses win. I took a quick break to stretch out my calves, and felt defeated.

Then, right when I needed it most, two runners passed me and said “you can do this!” We were right after the halfway-turnaround, and I realized they were right. The reasons I didn’t feel great weren’t excuses, they were factors, and I could overcome them.

Almost immediately I felt better. As soon as I let my mindset shift from “I suck” to “it’s okay,” I transitioned into almost a runner’s high, and the next five miles flew by. While those two runners didn’t realize that they took me out of my negativity and helped me have a decent race overall, I wanted to pay it forward, and made sure to share positive encouragement to others I passed.

My 2018 season was full of highs; not only did I run my first marathon (25 minutes faster than I had hoped), but I constantly PR-d in every other race I ran. While this was definitely great for my ego, and I learned a lot about my body and how I train best, having this minor setback was honestly the best thing for me. Not every race can better than the last, and I won’t always be getting faster. But as long as I put in my best effort and listen to my body, I am still successful and should be proud.

While this may sound like common sense, I now have a tangible example of how strong my mindset can impact me, and I can look back on that on my future inevitable challenging runs. As we go into the 2019 marathon training season, I just want to remind everyone that whatever you’re doing, and however you’re feeling is okay. While it may be frustrating, your body knows better than you do, and more good days are coming soon.

Train safe and smart this summer!

CHICAGO SPORTS MEDIA, INC. 7842 N. LINCOLN AVENUE, SKOKIE, IL 60077 PHONE: 847.675.0200 | FAX: 847.675.2903 WEB: www.mychicagoathlete.com The entire contents of Chicago Athlete magazine are copyright 2019 by Chicago Sports Media, Inc. All rights reserved. Material in this publication may not be reproduced in any form without the written permission of the publisher.

Holly Petrovich

Chicago Athlete magazine is published five times per year and is available through paid subscription and newsstands at more than 500 locations. Visit www.mychicagoathlete.com for our distribution list.

EDITORIAL SUBMISSION: Unsolicited materials are welcome and will be considered for Chicago Athlete magazine. The publisher assumes no responsibility for errors or omissions. Chicago Athlete magazine is not responsible for returning unsolicited materials. Please send all materials to: editor@mychicagoathlete.com.

For any other additional submission guidelines, please contactour editor, Holly Petrovich.

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Send check payable to: Chicago Sports Media, Inc. 7842 N. Lincoln, Skokie, IL, 60077.

Media Partners

CONTENTS FEATURES

22

Carey Pinkowski

Answers All Your Questions

24

Setting the Pace

How to Become a Race Pacer

Member of

28

Do the Du

Add a Different Multi-Sport Event to Your 2019 Schedule

DEPARTMENTS 6.

Scoop

12.

Nutrition

13.

Athlete of the Month

14.

Everyday Athlete

16.

CARA

18.

Cycling

20.

Active Kids

32.

Race Results

34.

Calendar

38.

Second Glance

MYCHICAGOATHLETE.COM

MAY/JUNE 2019

3

START LINE

CARA Wintrust Lakefront 10 Miler Runners head to towards the finish line of the CARA Wintrust Lakefront 10 Miler after running a lap around Wilson Track, coming straight from Cricket Hill.

The race was held on Saturday, April 13, and participants embraced the sunny, clear skies while fighting the lakefront wind.

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5

SCOOP

CARA

INTRODUCES MOBILE APP

653 Illinoisans

“A major 2019 goal for CARA is to better engage and communicate with our members. We have a wide menu of programming and events, and we work in countless ways to serve the running community,” says CARA Executive Director Greg Hipp. “However, time and time again I hear from runners ‘I didn’t know you did that’, so the new CARA Runs app is our new tool to better connect with our runners to share information about what we’re doing, and all that is happening in local running.”

CROSS THE 2019 BOSTON MARATHON FINISH LINE

April 15 marked the 123rd Boston Marathon, and of the 26,632 total finishers, 653 travelled from Illinois.

Runners Association sent over 150 athletes, and provided two climate-controlled charter buses to take athletes to the start line on race morning.

One of the day’s biggest highlights was University of Illinois athlete Daniel Romanchuk winning the wheelchair division as the first American to win since 1993, with a time of 1:21:36. Coming off of back-to-back wins at the Bank of America Chicago Marathon and TCS New York Marathon, and being the youngest winner, Romanchuk feels thankful.

“There is something uniquely special about the Boston Marathon. The history, the course, the atmosphere, and camaraderie of runners coming together from around the world. But what makes the marathon so special is the BQ chase. That accomplishment of getting there is as much of an accomplishment as the marathon run itself,” says CARA executive director Greg Hipp.

“Coming down Boylston Street I had such a mix of emotions. Mostly, I was so honored to be able to bring the Boston Marathon Men’s Wheelchair title back to the U.S. It has been so special to me to have won all three of the Abbott World Marathon Majors on American soil in this series,” Romanchuk says.

“I’m looking forward to finishing the current series up in London and Berlin, then I’m really excited to be starting the next one in Chicago this October!”

“Having over 150 CARA members qualified and running is something that makes me incredibly proud to be part of a club like CARA that can bring so many people together, and give them the support to do something so special.”

Kent Smith was the first male finisher from Illinois, coming in 38th overall with a time of 2:24:32.

Closely behind him was Lindsay Flanagan at 2:30:07, placing ninth in the women’s division.

“It was tough to qualify to make it to the start line in Boston, and the conditions made it tougher to make it to the finish line,” Hetterich said. “But Boston spectators are truly first class!”

It was her tenth marathon overall.

“Heard I was 11th with a mile to go, and knew I had to dig deep-@kaf lana screaming in the stands did the trick,” Flanagan tweeted Monday afternoon after the race, attributing that final push to her sister Kaylee Flanagan.

Many runners traveled with a club to toe the line in Hopkinton together. The Chicago Area

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Suzuka Hetterich and Mandi Florip represented Chicago Athlete in Boston, both ambassadors embarked on their first world-class event.

Florip also noted on how the weather impacted her event; “I absolutely loved going through the Wellsely College tunnel,” she recalls.

“Watching runners move to the sides to plant kisses on the college students was great comic relief and off ered a nice distraction from the rising temps.”

FEATURES:

Digital Membership Card, Member Discounts, Earn Points for Prizes!, Discussion Forums, Calendars for CARA Events, Local Races, Group Runs, Training Programs, Hydration Station Info, Social Media Feeds, News & Resources, NovaCare Rehabilitation Injury Hotline, And More!

Search “CARA Runs” in the app store to download on iOS or Android. The app is free and most features are accessible to all users.

CARA members will have special members only access within the app for member offers and race discounts.

y p a r e Th

Running is. ..

P A E H C

s

u n i Jo

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!

SCOOP

NEW

REI CO-OP STORE OPENS ALONG CHICAGO RIVER

On April 5, REI opened its doors along the Chicago River to a new Co-op store; REI Lincoln Park was previously located at 1446 North Halsted Street, but has moved to a new 40,000 square-foot space on West Eastman Street.

Now, REI Lincoln Park will offer kayak and paddleboard rentals with direct access to the Chicago River and expanded assortments of quality outdoor gear. In addition, REI Lincoln Park will continue to offer a full-service bike, ski and snowboard shop and outdoor programs and events in its new location.

Local Team Wins!

40TH ANNUAL BANK OF AMERICA SHAMROCK SHUFFLE

March 24 marked the 40th anniversary of Chicago’s Bank of America Shamrock Shuffle 8k. An event known for both celebrating St. Patrick’s Day and kicking off the Chicago running season, thousands of local runners of all abilities always come out to put their winter training to the test.

While most of the competition is individuals chasing new PRs, the event also hosts the Deloitte Elite Club Competition, where more than 50 elite USATF-member club teams from around the country compete for a $20,000 prize. Th is year, local elite club Second City Track Club [SCTC] won fi rst on the men’s side; Kevin Havel, Jack Keelan, Dan Kremske and Oscar Medina earned the combined score 1:35:07, beating Playmakers Elite Men by 19 seconds.

GET CONNECTED! Are you following Chicago Athlete on social media? Join the conversation today to stay up to date on everything in the Chicago endurance scene.

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Additionally, local runners Hope Hoffman, Kelly McShea and Kristen Heckert led SCTC to the podium in second place for women’s teams with a combined score of 1:21:31, just behind Nomad Track Club from Boulder with the score of 1:21:19.

“We are so incredibly proud of our athletes, not only for the results but mostly for the huge amount of work it takes to make days like Sunday possible,” says Michael Lucchesi, SCTC coach. “This is a huge day for Chicago; the team will continue to do all we can to be our best and help inspire Chicago running to do the same.”

SCTC was not the only local club to place in the elite competition; Fleet Feet/Nike Racing and DWRunning took fourth and fi fth in the female competition, respectively.

“Our new store on the banks of the Chicago River is one of REI’s most exciting locations.

While our new store is larger and offers a wider selection of gear for hiking, biking and camping, it is so much more than a place to shop,” said Mike Daurio, REI Lincoln Park store manager. “With access to the Chicago River, it’s a place where people can gather and enjoy the outdoors, directly from the store.”

www.facebook.com/ChicagoAthlete @ChicagoAthlete @chicagoathlete ChicagoAthlete

OUT THE DIGITAL ISSUES

SCOOP

LEON’S TRIATHLON INTRODUCES

BLUELINE WAVE FOR ACTIVE AND RETIRED L AW ENFORCEMENT

New 26.2 Brew

FOR MARATHONERS AROUND THE COUNTRY

While a fi nishers medal is always a rewarding gift at the end of a race, many runners also look forward to sipping a refreshing, complimentary beer at a race’s post-race party in celebration of their accomplishment. For the past seven years, the Boston Marathon has offered Boston 26.2 Brew, a beer made especially for runners, and now the beer is available nationwide.

Brewed with Himayalayn sea salt and coriander, 26.2 Brew is a golden ale with a crist body and refreshing finish, according to a press release.

Each can has only 120 calories, 9g carbs and 4.0 percent ABV. 26.2 Brew is available nationwide in stores in six-pack bottles (SRP $9.99), 12pack slim cans (SRP $16.99–$18.99), 24-oz can (SRP $2.99) and on draft. Prices vary by market.

The beer remains the official beer of the Boston Marathon; other races that have announced they will feature 26.2 Brew are the Wisconsin

OUT

Marathon, Los Angeles Marathon, the OC Marathon and the Myrtle Beach Marathon.

“As someone who loves beer and running, having the opportunity to brew a beer that helps runners celebrate their hard work was a passion project for me,” says Shelley Smith, Advanced Cicerone and Manager of Research & Product Innovation at The Boston Beer Company.

“Understanding what is important to runners is what made brewing this beer different from what is currently available. While most brewers are stripping flavor to hit a certain calorie mark, we focused on brewing a beer that not only fit what runners were looking for, but also delivered a great taste.”

When developing the beer, Smith worked with elite runners Meb Keflezighi and Desiree Linden to find the best combination of taste and ingredients.

TAKING YOUR TRAINING

TO THE NEXT LEVEL Take your training to the next level with our digital-only April issue.

Read about local elite clubs and their regimens, how a personal coach may help you, and find pace charts and mobile app suggestions to help your individual training. We provided the resources to help you be the best athlete you can be in 2019.

Read it online now at: www.mychicagoathlete.com/special-digital-issues/

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For the first time this year, Leon’s Triathlon will have its own starting wave for particiapnts who are active or retired law enforcement.

The BlueLine wave will have its own start for those who choose to race in this group.

The wave will have awards for top three Male and Female competitors as well as the top three Clyds and Athena for both sprint and Olympic distance races.

There will also be a team competition for Law Enforcement race teams. To be part of the Team Cup Challenge (Olympic distance only for 2019) you must have a minimum of five (max of 10) sworn members active or retired to be eligible for the BlueLine Cup challenge.

Top four times per team will be used. Team BlueLine will sponsor the BlueLine wave and Cup challenge.

Leon’s Triathlon is dedicated to supporting US military and veterans. The 2019 event will be held in Wolf Lake Park in Hammond, Indiana on June 2.

RICKY BYRDSONG MEMORIAL

15TH ANNUAL! 2019

YWCA EVANSTON/NORTH SHORE PRESENTED BY

SUNDAY JUNE 16 Evanston/North Shore

5K / 10K RUNS l WALK l YOUTH MILE l LONG FIELD, EVANSTON EVANSTON

Ariel Investments

Federal-Mogul

Beacon Academy

Hagerty Consulting

Dream Town Realty Evanston Athletic Club

Heart Certified Auto Care Mayer Brown

NorthShore University HealthSystem MB Real Estate

St. Matthews Episcopal Church Romano Wealth Management

Paul Janicki Architects

REGISTER AT events/ywcae-ns.org/RAH2019

THURSDAY

JULY 4

ELMHURST COLLEGE, 190 PROSPECT AVE. ELMHURST, IL 60126

7:15 AM

CARA RUNNERS’ CHOICE CIRCUIT

Fast, Scenic USATF Certified Course (19004NM)

LOW ENTRY FEE

WWW.4ON4TH.COM Contact us, or for more information:

4on4th@elmhurstrunningclub.com 630.269.4872

NUTRITION

4 Healthy, Packable Lunches that Aren’t Salad

The lunch struggle is real. Whether you’re a meal prepper or last-minute packer, coming up with different options that last several hours in a lunchbox or fridge and taste good is difficult. When you’re sick of salads from Whole Foods, try these easy, healthy options that can be made ahead of time, meet your nutritional needs, and will keep you satisfied until dinner.

Gingered Shrimp, Green Bean and Broccoli Stir-Fry

Greek Chicken Wraps Prepped and cooked in under 30 minutes and makes four delicious, healthy lunch options.

This easy recipe requires just eight ingredients and will be ready on the table in less than 20 minutes, and is under 300 calories with 22 grams of protein.

INGREDIENTS 1 lb green beans 1 head broccoli, florets only 2 tbsp gluten-free miso 3-inch piece ginger root, peeled and minced 1/4 cup rice wine vinegar 1 bunch chives, minced Sesame oil, for cooking 1 1/2 lb wild-caught shrimp, peeled and deveined

Source: popsugar.com

Instructions 1. Fill a large pot halfway with water and bring to a boil. Add the green beans and broccoli, and simmer for 5 minutes. Drain well.

2. Toss the chicken, zucchinis, bell peppers, onion, olive oil, oregano, basil, garlic powder, onion powder and salt.

Spread out 1-2 baking sheets and arrange the lemon slices underneath.

3. Bake in the oven for 15 minutes, until veggies are soft and chicken is cooked through.

3. Stir in the drained beans and broccoli, and serve immediately. Leftover shrimp can be refrigerated for two days.

4. Divide the chicken/bell pepper/zucchini/onions into two 2 cup storage containers (remove the lemon slices).

Sprinkle with feta cheese

Turkey Taco Lunch Bowls

Cold Chicken Spinach Pasta Salad

These bowls are simple to make yet have tons of flavor and last for up to four days.

The chicken can be swapped out with chickpeas to make this pasta salad vegetarian and other vegetables such as cucumbers, peppers, and more can be added to the pasta salad to change it up.

Rice

INGREDIENTS 3 cups pasta 2 chicken breasts shredded 5 oz spinach 3-4 tbsp creamy roasted garlic dressing or dressing of your choice optional: chili flakes to top

Turkey Salsa

Source: sweetpeasandsaffron.com

Other

Instructions 1. Cook brown rice according to package directions, adding the lime zest and salt to the cooking water.

Instructions 1. Following the direction on your box of pasta, cook pasta until al dente.

Source: carmyy.com

2. Cook your chicken breasts in your method of choice and shred it before setting it aside.

3. Once your pasta is almost done, prep a bowl of ice water to shock your pasta.

2. Cook turkey over medium heat, tossing in the taco seasoning and breaking it up as you cook.

Cook for 10 or so minutes, until cooked through.

4. In a large bowl, toss together your spinach, shredded chicken, pasta, with creamy roasted garlic dressing (or a dressing of your choice).

3. Combine all salsa ingredients and toss together.

5. Let chill before serving.

4. To assemble lunch bowls: a. 1/4 portion of cooked rice (roughly ½ cup) c. 1/2 cup cooked taco meat 12

Source: pinterest.com

Instructions 1. Pre-heat oven to 425°F.

2. In a large skillet, cook the miso, ginger root, vinegar, and chives in a generous drizzle of sesame oil over medium-low heat for 10 minutes. Stir in the shrimp and cook for 10 minutes, flipping over the shrimp halfway through, or until they are curled and opaque when cut in half.

INGREDIENTS 3/4 cup uncooked brown rice 1/8 tsp salt zest of 1 lime 3/4 lb lean ground turkey 2 tbsp taco seasoning of choice 1 pint cherry tomatoes quartered 1 jalapeno minced 1/4 cup red onion minced juice from 1/2 a lime 1/8 tsp salt 1 12 oz can corn kernels drained & rinsed 1/4 cup shredded cheese cheddar or mozzarella

INGREDIENTS 2 chicken breasts 14 oz, chopped into 1 inch pieces 2 small zucchinis cut into 1 inch pieces 2 bell peppers cut into 1 inch pieces 1 red onion cut into 1 inch pieces 2 tbsp olive oil 2 tsp oregano 2 tsp basil 1/2 tsp arlic powder 1/2 tsp onion powder 1/2 tsp salt 2 lemons sliced 1/4 cup feta cheese crumbled 4 large flour tortillas or wraps

MAY/JUNE 2019

b. 1/2 cup corn kernels d. 1/4 portion of salsa (just over ½ cup)

MYCHICAGOATHLETE.COM

Celebrating the hard work, passion, and dedication of Chicagoland’s top amateur athletes

Favorite race distance?

26.2 Hands down

KATIE ZAWACKI TOSH ACCOMPLISHMENTS Female winner at 2019 BQ.2 marathon with time of 3:21:49 Two BQs one year after breaking her ankle

Best place to run?

I like to do my long runs on the lakefront path, and I will do my speed workouts on the 606. However, my favorite place was a long training run in San Francisco and got to run across the Golden Gate Bridge!

Average weekly mileage?

Lately,

In 2018,

160 80 STEPHEN CLEVENGER ACCOMPLISHMENTS Second Illinois finisher at the 2019 Boston Marathon, 63 overall, with time of 2:27:15 Finished in top 50 in debut marathon at 2017 Bank of America Chicago Marathon

Biggest motivator?

The sense of accomplishment after completing a run. Whether it’s a marathon, or just a morning run.

Also, seeing my wife and family members cheer me on during a race.

Their support means so much to me.

EVERY ATHL ETE O F T H E MO NT H W I NS AN E XCLUS IVE PR IZE PAC K F RO M C L I F ® BA R WWW.C L I F BA R.COM

Why did you start training for a BQ?

I ran my first marathon six years ago.

My only goal was to finish. Three years ago, I got the itch to be faster. I added more speed workouts, and chopped 12 minutes off, and then realized that a BQ was in my wheelhouse.

PR you’re most proud of?

3:30:53 2018 Bank of America Chicago Marathon

Why did you start running?

I started running to get in shape for soccer. Over time I realized the soccer ball was just getting in the way!

PR you’re most proud of?

24:35 2019 Shamrock Shuffle

Send nominations to editor@mychicagoathlete.com (Winners are selected by Chicago Athlete Magazine)

EVERYDAY ATHLETE

Caylei Vogelzang

CHARITY: MESOTHELIOMA APPLIED RESEARCH FOUNDATION

Growing up in Ashland, Oregon, Caylei Vogelzang has always been focused on physical fitness, health and wellness. She ran cross country and track in middle school. In high school, she competed in volleyball, swimming and rowing and continued rowing at Columbia University in New York. Although rowing was her main sport, Vogelzang often used running and swimming as cross training.

Now living in Lincoln Park with husband, Nicholas, and son, Chase, Vogelzang has continued her running career. She has competed in four marathons and numerous triathlons all over the world. Her current focus is a local 5K, called the Mesothelioma Race For Justice on Saturday, Sept. 21 in the Lake County Forest Preserve.

Vogelzang and her husband own Vogelzang Law, a firm specialized in serving those affected by mesothelioma. Last year, the couple hosted the 14

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event to benefit Mesothelioma Applied Research Foundation (MARF) funding for research and treatment support for mesothelioma patients.

Mesothelioma is a tumor of the tissue that lines the lungs, stomach, heart and other organs and is currently incurable.

“Mesothelioma is a disease that I come into contact with daily, on a multitude of fronts. I have both friends and family members affected by cancer. These days I find it very rare to meet individuals who have not been impacted by cancer in some way,” Vogelzang says.

with so many friends and families that MARF have helped served is deeply gratifying,” she says.

“The smell of the woods is enchanting; it is the kind of race that you are secretly sad to finish,” Vogelzang says, reflecting on the 2018 event.

For further information on Mesothelioma Applied Research Foundation and upcoming 5K race please see: https://mesotheliomaraceforjustice.com/

In addition to raising funds and awareness for MARF, the 5k aims to bring friends and family members of those afflicted by the disease together.

“The money that is raised through participation certainly helps the overall cause, but more importantly, running both in the event and otherwise offers a good reminder to myself and anyone who happens to see me of the value of exercise and lung health in general,” Vogelzang adds.

“Mesothelioma is a disease that is absolutely devastating, so running alongside and connecting

By: Mark Buciak

tri athlon & du athlon Schaumburg Park District

400-Meter Swim | 12.8-Mile Bike | 5K Run

5K Run | 12.8-Mile Bike | 5K Run

S u n day, J u ly 2 8 , 2 0 1 9

5 : 1 5 a . m . C h e c k- i n | 6 : 3 0 a . m . Sta rt Meineke Recreation Center, 220 E. Weathersfield Way, Schaumburg

Call 847-490-7020 or visit parkfun.com.

Register at Active.com | Now–June 30: $55 • July 1–25: $65 Triathlon_Duathlon Ad-19 CHICAGO ATHLETE (1-6th page).indd 1

Schaumburg Park District

Sponsored by AMITA Health & Dick Pond Athletics 4/15/19 1:20 PM

Race kicks off @ Park District Recreation Center 3S260 Warren Ave, Warrenville, IL 60555 Entry Fees: 5K ~ $30.00

[$40.00 after 6/15/19, including Race Day]

Sparkler 1 Miler ~ $15

Kids 50 or 100 Yard Dash ~ $5

Register online at www.raceentry.com or call 630.393.7279 Certified (Scenic) Course IL15014WR

This time iotn’sal

pers

racepal

your personal race calendar

A new event calendar you can share with your racing pals

www.myracepal.com www.myracepal.com

Correct Pacing TO PREVENT INJURY

May and June marks the beginning of summer marathon training for thousands of Chicago area runners. Every year, numerous runners take to the Lakefront to crank out the miles and get ready for fall races throughout the midwest and across the nation.

One of the biggest issues for marathon runners, whether they are experienced or fi rst timers, continues to be the prevalence of running-related injuries. Injury rates vary from study to study, but tend to fall between 40 and 55 percent. Several factors can cause injuries, however, at the heart of it all is simply running too fast for too long.

Before embarking on marathon training it is important to understand and identify at least two distinct paces that will help you stay healthy. It is also recommended to do “multiple pace training,” essentially mixing up your pace and workouts in order to avoid using the same muscles over and over.

18 Weeks to 26.2!

Choosing Your Goal Time and Long Run Training Pace: The two specific paces to keep in mind before deciding on a training plan to follow are goal marathon pace and long run training pace.

Goal Marathon Pace: Pace at which you plan to actually race at. Will typically start around an 80 percent effort and increase to 100 percent as the marathon distance plays out. Is typically around 30-60 seconds slower per mile than your half marathon PR pace.

Effort on race day will steadily increase, weather conditions and hydration levels also have a dramatic impact on goal times.

ChicagoMarathonTraining.org

ChicagoMarathonTraining.org

Chicago (Lincoln Park) (Lakeshore East) (Montrose Beach) Darien Libertyville Niles Oak Forest Schaumburg Wheaton

Long Run Training Pace: Training pace should be easier than race pace, starting much closer to 60 percent eff ort and trying to not go above an 80 percent eff ort. Pace should feel like you can easily hold a conversation. Eff ort will increase the longer you run and depend on weather conditions and hydration levels.

While you may have a specific marathon goal time in mind before you start your training, you will not always be running at that pace. Instead you will be running at a 16

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self-selected training pace that is typically between 60-90 seconds slower than your goal race pace. Th is is done for many reasons, mainly for the sustainability of your training and to avoid injury or burnout. You also want to avoid having each long run feel like a race eff ort versus a training eff ort.

When calculating what the best training pace is for you, think about a speed at which you are mostly training aerobically in order to build your heart as a muscle, along with developing the rest of your cardiovascular system. Developing your body’s ability to pump oxygenated blood to working muscles is the goal. Running the correct pace fi rst, then worrying about the distance second is a better approach. Simply running hard every long run and increasing mileage each week is a common path to injury.

Additionally, adjusting your pace as the miles start to increase and having some flexibility in your pace range can really help off set running too hard. There are also some telltale signs that you might be running too hard on your long run and need to adjust to a more sustainable speed: • You are having trouble keeping up with your group • You feel the pace is fast and have a hard time finding a good breathing rhythm • You feel extremely tired and spent after each long run • It is taking you up to four to five days to recover from each long run With an understanding of diff erent paces and how each one can impact your training, you can greatly reduce the injury rate and set yourself up for a more sustainable and enjoyable training experience. Closely monitoring your pace for each run can give you a better chance at improving your fitness and crossing the fi nish line happy and healthy!

By Tim Bradley

WE’RE

CHICAGO ATHLETE

BACK!

Your Marathon Training Run

S AT U R D AY

09.21.19 BUSSE WOODS, ELK GROVE VILLAGE

Fully Supported Training Run Water and Gatorade Aid Stations Pacers from 7:00 to 13:00 Free Parking Shaded course Fleece Headband Post Run Picnic

Register Today!

www.20MILER.com

CYCLING ENTHUSIASTS

mix are solid lines and unmarked shoulders in very high-traffic areas. Most of the LFT sections where the cycling and pedestrian paths come together are marked by solid lines that separate the conjoined lanes (See: the sectors around Theater on the Lake or Kwanusila, the totem pole, by Addison). These sections on their own are straightforward: there’s a curve and lots of people of different modalities. Stay in your lane until the section ends. However, the transitions connecting these sectors and the separate trails are mostly unmarked and the result is straight-up confusing.

Stay In Your Lane

NAVIGATING THE NEWLY SEPARATED LAKEFRONT TRAIL

The Lakefront Trail separation was officially completed this past December—meaning we’re entering our first full season where path users will have the opportunity to navigate 18.5 miles of newly defined space. By and large, the trail separation has been a success with both cyclists and runners getting their own devoted paths.

However, with the length of the city to traverse, beachfronts, and new trail geography—not to mention as many as 100,000 users per day during the summer—there are a few things to bear in mind when heading out to enjoy the new and improved LFT.

The Highlights

Let’s start with the wonderful improvements: trail separation and bridges. The vast majority of the new LFT offers near-complete separation of pedestrian and cycling paths. Among the best of these new separate sectors are along the North Avenue Beach Volleyball courts. Cyclists are now able to completely bypass foot traffic by sticking to the reroute that removes them from the beachside. From both a speed, safety, and people-flow perspective, this development is top-of-the-list.

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A very close second is the new Navy Pier Flyover bypass bridge that allows you to skip the foot and vehicle traffic under Lake Shore Drive, turning that downtown section of trail from a nightmare into a joy with a great view. And speaking of bridges, check out the new pedestrian overpasses at 35th and 41st Streets in Bronzeville. Not only are these additions architecturally beautiful, but they provide long overdue access points on the southern end of the LFT.

Potential Problem Areas

However, as with all brand new ventures, there are some kinks that still need to be worked out—particularly as it relates to signage and trail transition areas. The old LFT might have been congested, but at least in theory you knew where on the path you were supposed to be. Just like driving a car, you stayed in the right lane (unless passing) and a dashed line delineated the center of the trail. Unfortunately, there are a number of new LFT sectors that leave much of these common sense rules in a state of limbo.

There still remains the dashed lines in the completely separated spots, but now added to the

Take for example the transition between the separate paths by the Belmont entrance and the combined sector by the harbor. Four lanes suddenly become...two? There are solid lines delineating two center paths, and very large (unmarked) shoulders, but it’s deceptively unclear as to whether they are officially part of the path or not. As result, you often see cyclists and runners confused: do they continue to stay to the right? Or maybe the two marked lanes in the center are for everyone? Or maybe those are for the ‘fast’ traffic and walkers should be to the outside? Or maybe this section hasn’t been completed? Regardless of the real-time internal conversations taking place as to which lane may or may not be the appropriate place to be, the result is a dangerous and discombobulated collection of people at these poorly marked sectors.

Similarly, the stretch between 57th and 63rd Streets on the South Side suffers from the same unmarked path vs. shoulder problem. Unfortunately, the issue there is exacerbated because it’s a straightaway with cyclists coming at you at full speed, in unmarked (and potentially) opposite lanes and shoulders. The lesson at all of these areas is keep your eyes and ears open.

Finally, cyclists and runners ought to remain wary when using the paths that are situated in between parking lots and beaches or parks. The reroute design around North Avenue beach is great, but the separate paths by 31st Street Beach now mean that pedestrians have two paths to traverse to get to the beach, and the tennis courts by Lincoln Park continue to pose cross-traffic issues. Similarly, the cycling trail north of Montrose now redirects users through streets, underpasses, and park areas not traditionally associated with LFT traffic.

Be sure to be on the lookout for cars, pedestrians, and park users in those areas. Just as LFT users are getting used to the new rules of the road, as are those who operate around it.

By Lindsay Knight

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ACTIVE

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kid Parenting as an Endurance Athlete

THIS ARTICLE IS FOR YOU, PARENTS. YOU, WHO DARE TO RETAIN YOUR ENDURANCE ATHLETE PERSONA WHILE RAISING HEALTHY, HAPPY KIDS. IT IS NOT EASY, BUT IT IS WORTH IT. HERE ARE SOME STRATEGIES FOR MAKING IT EASIER.

Healthy Happy Parents are Better Parents

You will set a powerful and positive example to your kids if they see you supplementing a balanced life with regular training and some racing. If you teach your kids to love your sport by gently introducing them at an age-appropriate level, you will have things to do together for years to come. If you tend to feel guilty about leaving the family for a long run or ride, talk it over with your family and find a plan where everyone feels supported. When you are done training, show them your attention and love knowing that you got in what makes you healthy and happy.

Side note: If your training and racing approach an unhealthy, addictive level that regularly leaves you too exhausted and time-crunched to spend adequate time with your family, it may be time to recalibrate or get help.

Less Training, Not Much Less Speed

Before kids, you had far more time to train and race. Now you will need to be more efficient with your training and racing time. Here is a comforting, anecdotal fact witnessed by me as a coach and athlete over several decades: you can probably reduce your training time in half and still be 90 percent as fast/strong as you used to be. Not a bad trade off when it allows you to be a fully participating parent in your family’s life.

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Training is a Gift

Pre-parent might have procrastinated getting out for that long run. Now with kids, every workout is a gift that you and your partner give to yourself. After a full afternoon of playing with the kids, the opportunity to run a few miles around the neighborhood feels like freedom! Your new sense of workout-gratitude will help make each training session more productive.

Split Workouts

Need to get in a two-hour run but don’t have the time before Saturday soccer games? No problem.

You can split that long workout into two or three sessions – scattered throughout the day. Same idea with rides and swims. Endurance training time accumulates with each workout whether you do it in one shot or in two or three.

More Intensity, Less Volume

When time is short, you can build fitness with interval workouts; substitute some shorter sessions for longer endurance workouts. For example, instead of an easy hour of running, do a 20-30-minute run with some 20-120 second harder efforts.

Research has shown these high intensity workouts to be very beneficial to endurance athletes.

Go forth and stay in the endurance sports that you loved before becoming a parent, but use these tips to help your partner and family to all enjoy a happy, healthy, active life.

By Christine Palmquist

**

athlete o f the m ont h

*

*

Hayden Marie Calcagno Hayden Marie Calcagno is a

third grader at Visitation Catholic

School in Elmhurst. This energetic 10-year-old enjoys math and

spending time with friends. As an athlete, Hayden competes as a swimmer for Lyons Aquatics, as a runner for Accelerators Running

1

Club, as a triathlete for MMTT and as a cyclocross racer for Sammy’s Fox Valley.

Hayden is an extremely hard

*

worker and always lends a helping hand to her classmates and

1

*

teammates. She is most proud

of how she came back from a

broken collar bone injury in 2017 to finish 2nd on the podium at the 2018 USA Triathlon Youth and

Junior National Championships.

She followed that achievement

by winning the 2018 10-and-under Cyclocross State Champion award. Hayden would like to win nationals for triathlon and one day be in the Olympics.

To nominate a Kid of the Month, email editor@mychicagoathlete.com

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CAREY PINKOWSKI TELLS ALL

YOUR QUESTIONS ANSWERED As marathon training season starts, many are thinking about what race day will actually be like, especially first-timers. We thought, who better to answer questions related to the area’s largest marathon than the race director himself?

Carey Pinkowski has been the race director for the Bank of America Chicago Marathon since 1990, (and the Bank of America Shamrock Shuffle since 1997) and has seen it all. Rather than doing our own Q&A with Pinkowski, we let you ask the questions for what you REALLY want to know.

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Q How much manpower/time goes into making sure everything goes as planned on event day?

A It really is a year-round process. We are responsible for transforming 26.2 miles of Chicago roadway, which is traditionally used for high volume traffic. It is a city-wide partnership; we work with the police, the park district, states and federal agencies, local businesses, residents, and even churches.

There’s probably as many people part of the process as there is in people who run the event. Right now, we’re talking about 2019, but also 2020 and 2021. Between all of the sports teams and universities too, there’s so many different entities that are effected and the key is communication.

Q What is your favorite part of the job?

A While the activity of running has grown and the popularity and demand is amazing … people put a lot of training and sacrifice into the event and it’s an expression of their dedication and commitment. When I started, we had 2,500 finishers, and I had entries in my back pocket that were filled out the morning of. As much as things have changed, the event itself at the core and its genuineness hasn’t.

Q Can we get a wider variety of event swag from Nike? Who designs what will be available each year?

A We have a great relationship with Nike, and they create unique and stylish merchandise.

Obviously it is at our expo and key retail locations leading up to and after the event, and we’re now looking at designs and items for this year. They have some things in mind and are going to bring new stuff this year, but I will bring this up to them!

Q What is your favorite running event that you don’t direct?

A I’ve been very fortunate; I’ve been to the Olympics, World Championships, and all the Abbott World Marathon Majors races.

They’re inherently unique. Obviously, I love New York and Boston, those are our partners in North America. My friend is a race director for the Big 7 in Davenport, Iowa, and it’s always fun to see the city come alive for that event. The Olympic Trials are always fun too. It would be hard to pick one.

Q What is the strangest unforeseen race day obstacle you encountered in the early years as Chicago Marathon race director?

A The one that was most challenging was in 1993 with the snow storm we had. That’s when we used to do the marathon at the end of October, and we got four to five inches of snow that night and it was 17 degrees. We didn’t really see it coming or have the tools for forecasts we have today. I remember the snow came around 2 a.m., and I woke up and saw the roads covered on Clark and Division. I ran outside, and saw four Chicago plows out. We had a cool aerial picture where the whole city was covered in snow besides the marathon route. We got through it though, which shows the resiliency of our participants. A Brazilian athlete won that year, and I don’t think he ever saw snow. He just wore a singlet and some gloves and ran 2:13.

“ONE PIECE OF ADVICE I’VE GIVEN IS THERE’S SUCH AN ENERGY BETWEEN THE CROWDS AND ENTERTAINMENT, YOU HAVE TO BE CONSERVATIVE IN THE BEGINNING, ESPECIALLY THE FIRST YEAR.” Q You have run the Shamrock Shuffle the past two years, but have you always been a runner?

A I ran cross country and track as a high school kid, and ran in college and after college. I ran the Shamrock Shuffle in 1988, and I hadn’t run it in almost 30 years. The Shuffle, what I like about it is it’s that right of spring; nobody knows what the weather will be, and it’s a little more relaxed than the marathon.

Q Have you ever considered

flipping the course so runners go through areas with smaller crowds in the beginning when they’re feeling good, and go through the areas with the bigger crowds at the end when they may need a boost?

A Yes. We have had some different variations and think about a lot of things. Although

you may think the world stops on Marathon Sunday, its taking in effect, especially with the crowds, how it all works if there is an emergency and access to the hospitals. It’s a balancing act and it all works now. The west loop and south side of the course have really transformed, and we want to showcase the neighborhoods that are on the rise. One of our initiatives this year is to engage more residents and crowds on the course on the west side.

Q Do you get a chance to really get to know the elite athletes?

A Some I become very close to, especially the former champions. I try to spend some time with them, but I also like to give them a bit of distance. I make myself accessible, but it’s about a competition and they’re very competitive. If I run into Galen Rupp in Boston and we can hangout, that’s great, but around competition time it’s different. I can say out of all of the athletes, as magnificent as they are as athletes, they are equally magnificent as individuals.

Q Chicago seems to be prestigious; what is your advice for middle-ofthe-pack/average runners?

A One piece of advice I’ve given is there’s such an energy between the crowds and entertainment, you have to be conservative in the beginning, especially the first year. You can keep up with the adrenaline and enthusiasm, but you want to enjoy the last three miles too by passing people and not being passed.

Q What is your biggest fear or stressor going into race day?

A I’m ironically very calm the last couple of days.

It’s back to all of that planning; we work really hard leading up to the event, making sure our teams have the logistics in place. Weather is always the first thing you’re aware of. Security too, and that’s where our partnerships are so valuable. It’s very a well-planned and implemented event.

Q In your opinion why do you think Chicago such an amazing marathon destination?

A I think it’s the spirit of the city – we’re in the heart of the Midwest. It’s a wonderful place to work and live, but also a great place to visit. It’s a great sporting town, and people are intrigued by the marathon. The course is great, the accessibility and convenience is all great, but the city is so unique and diverse and I think that’s what brings people back.

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SETTING THE PACE HOW TO BECOME A RACE PACER At races around the area, you can often find pacers spread throughout the corrals, holding signs with a finish time or pace-per-mile time on it. If you can stick with these people throughout the race, you have a good chance of finishing within a minute of the time they advertise.

BY BETHANY STRIPP

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After having run a few races, and utilizing pacers to help achieve your goals, you may feel like you want to help others in the same way. Becoming a pacer is a big job, but with some practice and passion, you might be the reason someone hits their biggest PR yet.

Becoming a Pacer

Runners can turn into pacers in various ways. For smaller events, it might be as simple as becoming aware of a need and wanting to fill it. Christina Chapan, who has paced various races around the area including those put on by All Community Events, the Allstate Hot Chocolate Chicago 15k, and the Chicago Half Marathon, realized that a local event needed a 2:40 pacer and offered to help.

“I had no experience, and other than coaching and keeping on pace, I did not know what to do,” Chapan says. “The first race, I was only 15 seconds off, so I knew I would enjoy pacing.”

Others, like Dan Lucente, get into pacing from a desire to further their involvement in the sport.

“I started pacing races in 2012,” Lucente, whose pacing experience includes the Chicago Spring Half Marathon, the Rock ‘n’ Roll Chicago Half Marathon and the Fox Valley Half Marathon, among several others, says. “I was becoming more and more active and into endurance sports and wanted to share my growing passion as well as help others. So I started doing more within the local running community.”

Runners interested in pacing larger events, such as the Bank of America Chicago Marathon, will generally need to prove that they can handle the challenge.

“We take it pretty seriously,” Paul Miller, the Nike+ Run Club Pace Team coordinator for the Bank of America Chicago Marathon, says. “We want our pacers to have fun and enjoy the experience since they’re sacrificing their race and goal time, but we treat it as a serious job.

[Pacers] are ambassadors for us. When we look for new pacers, we ask for running resumes and treat it as a job interview.”

Knowing You’re Ready

To successfully pace a race, runners should know that they can maintain a steady pace over long periods of time. Tim Bradley, director of training programs with the Chicago Area Runners Association, suggests doing mile repeats on a track and checking your splits after the fact. If you’re able to turn in the same time mile after mile on a track, you can try doing the same thing on the road.

“The way [pacers] like to go out and race is that they enjoy finding and locking into their pace and clicking off splits,” Bradley says. “It’s as much of a mindset as it is the actual execution of it. No one’s going to be perfect, but if somebody runs three miles on a track and there’s a variance of 20 to 30 seconds [per mile], they’re probably not ready.”

(PACERS) SHOULD UNDERSTAND THAT IF A RUNNER CAN’T STAY WITH YOU, YOU MIGHT HAVE TO LEAVE THEM BEHIND. — CHRISTINA CHAPAN

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WE ENCOURAGE PEOPLE TO START OFF PACING A HALF MARATHON OR SHORTER TO UNDERSTAND WHAT THE DYNAMIC IS LIKE AND THE CONSISTENCY NEEDED. — PAUL MILLER

Having the right mentality is important when it comes to pacing.

Denise Liss, a local runner who is part of the Beast Pacing team, says that pacing is a selfless thing.

“I can tell who can do it and who’s good at it because you can see that they care about other people instead of themselves,” she says. “Some people are still interested in their PR and what they’re going to do. They’re not worried if their friends are behind them. The ones who finish and go back to find their friends, they might [be ready to pace].”

Pacers also need to be able to mentally strong, Chapan says. “[Pacers] should understand that if a runner can’t stay with you, you might have to leave them behind,” she says. “If you are pacing, when people get upset that you leave them behind, you need to have a thick skin and realize that you are doing a good job and want to do well.”

Where to Start

If you’re interested in pacing, you don’t have to immediately jump into a race setting and hope you can handle the responsibility.

Bradley suggests pacing someone one-on-one prior to moving into pacing a group during a race to get an understanding for what it’s like. You could also start by pacing a training group rather than a race group, Lucente says.

“I would suggest becoming more involved within your local running community and even volunteer at a local running shop to be a long run pace leader to practice and really find out if it’s something you enjoy and would like to pursue,” he says.

“That will also kick start your networking within the running community. Most specialty running shops either sponsor events or put on events that might utilize a pace team.”

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Pacing as a group leader can also help you build your confidence.

While runners count on group leading pacers to set and maintain the pace for a long run, not having a clock running at the finish line takes some of the pressure off, allowing you to figure out your pacing style.

“I think there can be a lot of imposter syndrome of thinking, ‘I don’t really belong here, so I can’t really pace,’ but it’s a lot easier once you get going,” David Rovani, a training site coordinator for the Chicago Area Runners Association, says. “It’s repeating the same thing every week with a slightly different distance and weather. It’s okay to come out even if you don’t feel like you’re ready yet. We don’t want any new pacer to feel like they have the weight of the group all on their own without anyone there to support them.”

If you have your sights set on pacing an event on the scale of the Bank of America Chicago Marathon, consider starting small to test the waters, both in terms of distance and event size.

“We encourage people to start off pacing a half marathon or shorter distance, and if you can, to pace a smaller marathon to understand what the dynamic is like and the consistency needed,” Miller says. “It’s one thing to keep it up for five, seven, 10 miles. It’s another thing at mile 22 when people still expect you to hit your 9:05.”

Whether your pacing journey leads you to a training group or a world class race, you’ll likely make new connections along the way.

“I know people all over the country now and see people you saw at a previous races,” Liss says. “I end up being friends with these people on Facebook afterwards. It’s part of the fun. There are millions of people running, but it’s a small community.”

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JULIE LOGAN

B Y: CH RIS LE WIS

Whether you’re looking for some cross-training for your single-sport season, or want to try multi-sports but aren’t a strong swimmer, duathlons provide endless benefits and challenges for endurance athletes 28

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GUY PETRUZZELLI

DON’T DISCOUNT DUATHLON ATHLETES. DUATHLONS ARE TOUGH,” RIDING HARD AFTER COMPLETING A 5K OR 10K BEFORE THE BIKE MAKES FOR A VERY HARD RACE. — JENNIFER HARRISON

For decades, duathlons have introduced the world to some of the most talented endurance athletes, including the highly successful Natascha Badmann.

The sport’s reputation is held in high regard throughout most of the globe; however, for whatever reason, in the United States, it’s mainly only viewed as a sport for triathletes or athletes who don’t like to swim.

BRICK WORKOUTS ARE YOUR NEW BEST FRIEND

Now is the time to change that outlook and experience a sport—once considered more popular than triathlons—for yourself. It won’t be easy. Despite its lack of a swimming component, the duathlon is an extremely challenging sport, one that requires regular training.

Duathlons, which are conducted in a run-bike-run format, typically begin with mass starts and immediately transition between each discipline. Typically non-drafting events (which require racers to maintain a certain distance between one another: three bike lengths), duathlons’ distances range considerably, from Sprint—a 5K run, 20K bike and 5K run—to Olympic—a 5K run, 40K bike and 10K run, or a 10K run, 40K bike and 5K run—to the Powerman series—a 10K run, 60K bike and 10K run, according to the USA Triathlon’s standard formats.

But, regardless of whichever challenges you may encounter, duathlons are well worth your time and effort. Not only will you have an opportunity to participate in a new sport, but you’ll also likely become a stronger and more versatile athlete than you were in the past.

“Don’t discount duathlon athletes. Duathlons are tough,” says Jennifer Harrison, a USAT triathlon coach, owner of JHC Triathlon Coaching and head triathlon coach for the University of Illinois. “Riding hard after completing a 5K or 10K before the bike makes for a very hard race.”

To prepare for such a grueling race, athletes must prepare their bodies well ahead of time, particularly by participating in open run races like 5Ks, followed by long bike rides to simulate how their legs will feel afterwards.

“Athletes can also complete repetitive exercises. For example, they can ride on their bikes for five minutes three times in a row,” she adds. “After every five-minute segment (building to race effort), they would then run 800 meters on a track, building to their race pace goal. This repetition is a great simulation for the intensity of duathlons.”

This workout is a form of a brick workout, which involves working on both of the disciplines in the same session.

Guy Petruzzelli, a professional duathlete and personal trainer, recommends doing brick interval workouts, which consist of multiple sets of short runs and bike rides at a time, with rest in between each set.

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“The objective is to really get a sense as to how that second run will feel under a lot more lower body fatigue,” Petruzzelli explains.

To conduct these workouts in the easiest way possible, Kenny Krell, the national events director for 3Disciplines, believes athletes should find a track or loop course and repeat the run-bike-run format for as long as they can.

BETH BAUMGARTEN

ELIZABETH WATERSTRAAT

“The lactic acid buildup in legs is significant, so you want to learn that feeling, how best to cope with it and how you will personally flush that out the most efficient way,” he says. “The only way to do that is to practice it, preferably through brick workouts.”

Chris Mosier, a USAT Level I coach at EDGE Athlete Lounge, as well as a Team USA and All-American duathlete, thinks that access to brick workouts will, above all else, prepare athletes for the second runs of their duathlons.

Petruzzelli agrees with Mosier, advising athletes to “really get used to the second run.”

“It catches people off guard,” Petruzzelli continues. “And, without practice, it will be difficult to run the pace you want.”

Dr. Julie Logan, a well-versed duathlete with seven years of experience, highly recommends that athletes, regardless of their experience levels, work with coaches as they conduct their brick workouts, preferably at least a few weeks prior to race day.

“Coaches will give you a routine and a structure to your training,” she says.

“They’ll monitor your adaption to the training load and make sure you’ll achieve your goals at the pace that’s best for you.”

RACE DAY CONSIDERATIONS Aside from brick workouts, Petruzzelli believes athletes should participate in strength and conditioning training to help prepare their bodies for the rigors of duathlons.

“I’d focus on squats, deadlifts and kettlebell swings, as well as upper body exercises like strict press and bench press,” he states. “Movements that encourage core or midline engagement, particularly to help with proper position on the bike and run, should also be considered. With two runs, it’s important to be able to run strong from start to finish.”

A DUATHLON NEAR YOU

HAVE WE CONVINCED YOU? CHECK OUT THESE LOCAL DUATHLONS COMING UP THIS SEASON

MAY

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DUATHLONS

DUATHLONS

DUATHLONS

DUATHLONS

AUGUST

SEPTEMBER

MAY 4 Fitness Formula Clubs Indoor Duathlon Chicago, IL

JUNE 1 2019 Tri-Shark Classic Hudson, IL

JULY 27 2019 Manteno Duathlon Manteno, IL

AUGUST 4 2019 Naperville Sprint Duathlon Naperville, IL

SEPTEMBER 26 Try The Du Duathlon Bourbonnais, IL

MAY 5 Screw City Duathlon Loves Park, IL

JUNE 9 ET Batavia Sprint Duathlon Batavia, IL

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JUNE

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JULY

JULY 28 Splash, Pedal, Dash Duathlon Schaumburg, IL

DUATHLONS

DUATHLONS Of equal importance, athletes should also practice their race day nutrition well in advance, especially what they’ll eat and drink before and during race day.

Even triathletes trying duathlon should re-experiment with their foods and drinks before they race, as their bodies will react differently when they run than if they had swum instead, according to Mosier.

“Also, remember that transitions will involve removing running shoes for the cycling portion (if you have clip-in bike shoes) and then putting your running shoes back on for the second run,” Mosier says. “Ensuring your lacing strategy and gear placement are well rehearsed will help greatly on race day.”

JUST DU IT

The bottom line, according to Krell? Everyone—of all ages and abilities—can participate in duathlons. All they need is a bike, a helmet and running shoes.

“If you’re a specific runner or biker, the multi-sport benefit is second to none in terms of making you a stronger athlete and much, much less prone to injury, as you’ll be using the supporting muscles, ligaments and tendons you normally wouldn’t,” he states.

ARE A GREAT WAY FOR RUNNERS TO MAKE THE LEAP INTO

MULTISPORT. — CHRIS MOSIER

Krell continues, “Don’t like to swim or are intimidated by water? Duathlons are for you. Looking for a challenge that doesn’t require a gym bag or jumping in the pool? Duathlons are for you. And, best of all, everyone in the family can do the du.”

Furthermore, according to Mosier, duathlons are ideal for cross training or warming up for triathlon seasons. They’re also a terrific option for triathletes who aren’t strong swimmers, but talented runners.

or even cyclists who want to take on a new challenge through triathlons,” he adds. “Not to mention, duathlons are unique events that will challenge any single-sport athletes in new ways.”

At the same time, according to Beth Baumgarten, a USAT Level II coach and the director of coaching for Sportfit Lab, multisport racing builds balance and improves overall fitness more than single-sport racing, all while providing participants a fun, exciting and supportive atmosphere.

“Duathlons can be very competitive within age groups and genders,” she says. “But, for most races, athletes will come together and support one another.”

“Duathlons really are for everyone—triathletes, runners and cyclists,” Petruzzelli concludes. “It’s a great sport that, in my opinion, is definitely on par with the triathlon.”

“Duathlons are a great way for runners to make the leap into multisport, as swimming is often the barrier for runners

JENNIFER HARRISON

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RACE RESULTS

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CARA Wintrust Lakefront 10 Miler

Lakefront 50K

SATUDAY, MARCH 30 | CHICAGO, IL

By Mandi Florip

The Lakefront 50K was extremely well organized and runners arrived knowing exactly what to expect of parking, course markings, weather conditions, and aid station support. Runners began and ended at Jackson Park, just off of Lake Shore Drive. Parking was super convenient and affordable.

The course consisted of three out-and-back segments for a total loop of just over 10 miles.

The route was entirely on the pedestrian path of the Chicago lakefront path with the beautiful scenery of our fine city and lakefront. One of the greatest things about the Lakefront 50K is the support and positive energy you feel by the RD’s, volunteers, and runners.

Male 50k Results 1. Matthew Diamond 2. Matthew DeBruin 3. Mark Eisenman 4. Adam Ohnesorge 5. Min Yang 6. Peter Krzywosz 7. Braden Lenz 8. Jacob Peterson 9. Michael Temple 10. Solomon Geht

33 34 34 42 39 25 26 29 26 34

Female 50k Results 1. Rachel Ingle 39 2. Diana Angel 36 3. Greta Kauffman 37 4. Katie Rutkowski 38 Name

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Age

Chicago, IL Chicago, IL Chicago, IL Dubuque, IA Chicago, IL Lisle, IL Chicago, IL Chicago, IL Chicago, IL Chicago, IL

3:22:24 3:48:13 3:50:09 3:55:21 3:59:59 4:00:48 4:05:57 4:11:40 4:12:47 4:24:33

Chicago, IL Gurnee, IL Chicago, IL Chicago, IL

4:49:43 4:52:38 4:58:05 4:58:05

City

MYCHICAGOATHLETE.COM

Time

5. Cait Griffin 6. Tess Sullivan 7. Susanna Beien 8. Jodi Haefner 9. Maria Radonova 10. Danuta Piatek

24 37 30 45 40 43

Chicago, IL Chicago, IL Evanston, IL Frankfort, IL Chicago, IL Palatine, IL

5:01:48 5:12:39 5:13:28 5:24:59 5:27:13 5:29:41

Chi Town Half Marathon and 10k

SATURDAY, APRIL 6 | CHICAGO, IL

By Brandy Freeland Kuhl

Saturday, April 6 was a great morning for the Chi Town Half Marathon and 10k. The weather was near perfect for running at 45 degrees at the start with calm winds and overcast skies. The course started at Montrose and headed north to the end of the newly separated lakefront trail.

The runners then head south down the path, with the 10k-ers turning off around mile 4.5 to head back to the finish. The half marathon runners kept heading south and then through the park before turning around at mile 8.5 right before North Avenue and heading back on the path to the finish.

Male Half Marathon Results 1. Chris Hoffman 29 Schaumburg, IL 2. Alexander Tyner 25 Evanston, IL 3. Kyle Vanderplaats 21 Palos Heights, IL 4. Michael Tomchaney 29 South Bend, IN 5. Michael Gramajo 35 Chicago, IL 6. Tim Mccullagh 28 New York, NY 7. Justin Matuszewski 20 Brighton, MI 8. Hal Brown 30 Chicago, IL 9. John Leininger 18 Arlington Heights, IL Name

Age

City

1:12:20.2 1:14:23.8 1:16:56.9 1:17:50.2 1:17:53.6 1:18:50.0 1:19:09.5 1:21:48.1 1:22:13.4 Time

10. Lubos Matejka

37 Chicago, IL

1:22:35.0

Female Half Marathon Results 1. Dale Findlay 30 Toronto 2. Anna Stone 24 Chicago, IL 3. Hilary Halford 26 Chicago, IL 4. Sylvanna Toledo 37 Guatemala City 5. Krista Lederer 39 Chicago, IL 6. Vanda Berman 42 Chicago, IL 7. Sarah Barlow 28 Chicago, IL 8. Hailey Griffin 30 Chicago, IL 9. Abby Hoffman 17 Glen Ellyn, IL 10. Amanda Zubricki 26 Chicago, IL

1:24:43 1:27:06.2 1:28:23.9 1:28:53.3 1:28:58.3 1:31:01.0 1:32:33.9 1:33:28.1 1:33:29.2 1:33:51.4

Male 10k Results 1. Jim Levesque 2. Frederic Bacro 3. Colin Morlock 4. David Yonamine 5. Antonio Mastroberardino 6. Daniel Thompson 7. Ryan Gant 8. Evan Barnett 9. Jacob Olshansky 10. Fei Shi

35 42 27 21 44 25 25 41 28 37

Chicago, IL Chicago, IL Chicago, IL Algonquin, IL Chicago, IL Algonquin, IL Chicago, IL Maywood, IL Chicago, IL Chicago, IL

35:38.7 36:42.5 36:44.4 38:43.4 38:51.7 38:56.1 39:05.8 40:05.3 40:09.6 40:58.5

Female 10k Results 1. Angie Epifano 2. Ilyce Shugall 3. Caitlin Meyer 4. Mary Fay 5. Courtney Hatcher 6. Alyssa Seidl 7. Kerry Lester 8. Lauren Sheehan 9. Amanda Barciszewski 10. Allison Carroll

26 Chicago, IL 44 San Rafael, CA 30 Chicago, IL 29 Chicago, IL 38 Chicago, IL 25 Chicago, IL 36 Chicago, IL 39 Wilmette, IL 27 Chicago, IL 24 Chicago, IL

38:41.3 41:30.6 42:25.3 44:48.2 45:02.1 45:59.7 46:14.3 46:32.9 46:46.6 46:46.9

Name

Age

City

Time

CARA Wintrust Lakefront 10 Miler & 5k

SATURDAY, APRIL 13 | CHICAGO, IL

By Holly Petrovich

The Chicago Area Runners Association Wintrust Lakefront 10 Miler was the perfect early spring race to kickstart motivation for the season. The course itself was a nice out-and-back along the lakefront, with the infamous trek up Cricket Hill and Wilson track finish in the last mile.

Because of the accessibility of the race, I would definitely do the Wintrust Lakefront 10 Miler again. Not only do I love Saturday races, but downtown events that don’t take up your entire day are even better. I often say half marathons are my favorite racing distance, but the 10-miler is just as good, and this event provided that option in a simple, authentic manner.

Male 10 Mile Results 1. Chris Robertson 26 2. Andrew Rylaarsdam 24 3. Taylor Eaton 31 4. Steve Brwone 22 5. Arturs Bareikis 32 6. Sean Choate 27 7. Alexander Itkin 30 8. David Pinsonneault 26 9. Marc Lemmons 35 10. Mark Dolgin 36 Female 10 Mile Results 1. Jane Bareikis 24 2. Julia Buford 27 3. Meshelle Rich 45 4. Erika Edmonson 38 5. Vanessa Reigheimer 27 6. Veronica Laureano 34

Chicago, IL Chicago, IL Chicago, IL Chicago, IL Midlothian, IL Villa Park, IL Chicago, IL Chicago, IL Chicago, IL Chicago, IL

52:24 52:27 53:38 54:20 54:40 56:17 57:54 57:57 57:59 58:01

32 36 44 26

Chicago, IL Chicago, IL Wilmette, IL Plainfield, IL

1:06:39 1:06:52 1:08:35 1:09:31

7. Mark Fleckenstein 8. Andres Calvo 9. Brandon Dukes 10. Rob Sweeney

Male 5k Results 1. Roger Pinon 2. Matthew Olech 3. Chartt Miller 4. Greg Chaganos 5. Lee Jarvis 6. Joe Catalano 7. Kevin Sun 8. Kenvar Pujoe 9. Brian McGurk 10. Rafael Alba

30 16 23 37 36 29 20 39 44 34

Chicago, IL Chicago, IL Chicago, IL Evanston, IL Chicago, IL Chicago, IL Chicago, IL Chicago, IL Dublin, IRL San Francisco, CA

16:43 16:50 17:32 18:08 18:20 18:53 19:09 20:07 20:08 20:19

Female Marathon Results 1. Katie Tosh 34 Chicago, IL 2. Allison Smith 35 Chicago, IL 3. Megan Miller 25 Tiffin, IA 4. Melissa Vinton 27 Chicago, IL 5. Rebecca Smith 37 Chicago, IL 6. Margaret Johnson 30 Chicago, IL 7. Jessica Ribaudo 30 Chicago, IL 8. Michelle Ostien 31 Mora, MN 9. Emily Wikle 26 Fishers, IN 10. Sarah Kuo 31 Houston, TX

Female 5k Results 1. Daniela Munoz 2. Emily Blim 3. Mia Guild 4. Darci Chidichimo 5. Cara Anderson 6. Kelly Nook 7. Courtney Beatty 8. Nikita Mehta 9. Angelia Wang 10. Brianna Santucci

41 23 25 39 29 30 11 22 23 11

Chicago, IL 20:50 Chicago, IL 21:17 Chicago, IL 21:33 Crown Point, IN 21:55 New Lenox, IL 23:04 Chicago, IL 25:00 Chicago, IL 25:22 Chicago, IL 25:33 Chicago, IL 25:42 Chicago, IL 26:00

The Spring Chance BQ.2 Marathon

SATURDAY, APRIL 13 | GENEVA, IL Crestwood, IL 57:51

Chicago, IL Winnetka, IL Riverside, IL Chicago, IL Chicago, IL

1:00:53 1:01:56 1:03:40 1:04:38 1:04:55

By Megan Hode

The Spring Chance BQ.2 Marathon in Geneva, IL is truly a runner’s paradise. The ultimate goal is simple: help as many runners qualify for the Boston Marathon. The field is kept very small, maxed out at 300 participants. The entry requirements are also helpful for those looking to BQ; you must have run a marathon within the last three years, and within 10 minutes of your 2020 BQ standard.

The race takes place along the Fox River in the Fabyan Forest Preserve. Running along the Fox River on the path had some gorgeous views and was definitely favorable for a BQ. After you run the first loop, you know exactly what you have coming your way for the next seven loops and can easily prepare for it. Aid stations are set up kiddy corner from each other on the course, so you are offered aid 16 times throughout the entire 26.2 miles.

CARA Wintrust Lakefront 10 Miler

Name

Age

City

Time

22 Indianapolis, IN 2:57:15 19 West Lafayette, IN 2:57:45 35 Owensboro, KY 2:58:05 39 Carol Stream, IL 2:58:15

7. Pamela Staton 8. Ashley Turner 9. Nancy Werner 10. Kerri McGrail

Male Marathon Results 1. Scott Hacker 29 Chicago, IL 2. Tony Leigl 37 Elburn, IL 3. Russell Stokes 43 Stevensville, MI 4. Jose Escoriza 32 Dubuque, IA 5. Stephane Albert 30 Brooklyn, NY 6. Tomohiro Nakajima 41 Saint Louis, MO Name

Age

City

2:50:30 2:53:06 2:56:29 2:56:42 2:56:49 2:57:12 Time

3:21:49 3:22:16 3:22:42 3:23:12 3:23:27 3:23:32 3:23:53 3:24:44 3:24:49 3:25:19

Champion of Trees 10k SUNDAY, APRIL 14 | LISLE, IL

By Andrea Clark

The Morton Arboretum ninth annual Champion of Trees 10K was truly a springtime winter wonderland! Light snow began falling before the race, followed by an all-out snowfall creating a wintery, beautiful scene throughout the course.

The race organizers really put on an excellent race, and the course is fun moving through 6.2 hilly miles of the Arboretum. A giant loop was made through the course winding up and down the hills of the path which kept the race exciting and different throughout. The pavement on the course was wet but the snow stayed off of it during the race enabling runners to run at their own pace and enjoy the course.

Male 10k Results 1. Ben Bocher 2. Rob Duncan 3. Eric Hofmann 4. Thomas Zero 5. Varun Praveen 6. Cam Culpepper 7. Jonathan Laman 8. Michael Baxa 9. Kyle Sullivan 10. James Suchy

38 36 32 33 34 31 36 39 14 19

Female 10k Results 1. Marisa Zahn 27 2. Anna Dailey 27 3. Mandy Kompanowski 27 4. Dana Rotz 26 5. Kate Lueders 29 6. Molly Seifert 24 7. Jennifer Pfaff 42 8. Amanda Knab 33 9. Emily Willson 24 10. Diane Cota 38 Name

Age

Naperville, IL IL Homewood, IL Oak Lawn, IL Chicago, IL Elgin, IL Naperville, IL Flossmoor, IL Naperville, IL Montgomery, IL

34:42 35:35 36:18 40:18 40:42 40:44 40:46 40:48 41:04 41:06

Bremerton, WI 41:26 Chicago, IL 41:38 Arlington Heights, IL 42:12 Chicago, IL 43:31 Naperville, IL 44:12 Lisle, IL 45:10 Chicago, IL 45:11 Hinsdale, IL 46:32 Chicago, IL 46:36 Naperville, IL 46:37 City

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MAY/JUNE 2019

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CALENDAR EVENTS

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CYCLING

05/18/19 ForeShore Adventure Run Muskegon MI foreshore.org 06/01/19 Michigan Adventure Race: Silver Lake Silver Lake MI miadventurerace.com 07/13/19 Kids Obstacle Challenge Lisle IL kidsobstaclechallenge.com/chicago 07/14/19 Kids Obstacle Challenge Lisle IL kidsobstaclechallenge.com/chicago

CYCLING

05/25/19 Blackhawk County Roads Ride Rockton IL blackhawkbicycleclub.org 07/27/19 Lake Ripley Ride Cambridge WI

CYCLING TOURS

05/15/19 Arlington Heights Ride of Silence Arlington Heights IL cyclearlington.com 05/19/19 Arlington 500 Barrington IL cyclearlington.com 06/02/19 2019 Tour de Cure: Chicagoland Aurora IL diabetes.org/chicagotour 06/07/19 Moonlight Over the Tippy Winamac IN panhandlepathway.org

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06/07/19 2019 Fight For Air Ride - Cycle For Air Crystal Lake, IL - Lake Geneva, WI IL 06/09/19 2019 Grand Illinois Bike Tour Tuscola IL rideillinois.org/events 06/09/19 2019 Tour de Cure: Chicagoland Aurora IL main.diabetes.org/site/TR/TourdeCure 06/15/19 Peninsula Century Spring Classic Bicycle Ride Baileys Harbor, Wisconsin WI peninsulacenturyspringclassic.com 06/22/19 Bike MS: Tour de Farms St. Charles IL bikemsillinois.org 06/22/19 NITE RIDE Indianapolis IN niteride.org 06/23/19 Swedish Days Ride Maple Park IL fvbsc.org 06/29/19 Tour deWitt Clinton IL tourdewitt.weebly.com 07/13/19 Fitchburg Festival of Speed Fitchburg WI fitchburgfestivalofspeed.com 07/20/19 2019 Scenic Shore 150 Bike Tour Mequon WI scenicshore150.org

DUATHLON

06/09/19 ET Batavia Duathlon 2019 Batavia IL bataviatriathlon.org

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MOUNTAIN BIKING 06/22/19 Coast to Coast Gravel Grinder Middleville MI micoasttocoast.com

OTHER

05/19/19 Des Plaines River Canoe & Kayak Marathon & Minithon Libertyville IL canoemarathon.com 07/21/19 Fitness for America Inline Hoffman Estates IL allcommunityevents.com

RUNNING

05/04/19 Door County Half Marathon and Nicolet Bay 5k Fish Creek WI doorcountyhalfmarathon.com 05/04/19 EmpoweRun 5K Run/Walk Libertyville IL asafeplace.dojiggy.com/ng 05/04/19 Wisconsin Marathon, Half Marathon, & 5k Kenosha WI wisconsinmarathon.com 05/04/19 Lake Monona 20K/5K Monona WI lakemonona20k.com 05/04/19 Blackberry Bolt Elburn IL kbcpto.org 05/04/19 Huskies Pride 5K/10K Run/Walk Arlington Heights IL HuskiesPrideRunWalk.Itsyourrace.com

Chicagoland Spring Marathon & Half Marathon SUNDAY, MAY 19 | SCHAUMBURG, IL The course will start in the business district of Schaumburg before touring into scenic Busse Woods featuring serene lakes, forests and prairie.

The marathon is a Boston qualifier race.

05/04/19 ‘Go Run Warren Park Chicago IL gorunchicago.org

05/05/19 Rosary High School 5K Run/Walk Aurora IL rosaryhs.com/5krun

05/04/19 Beecher HOF 5K Run / Walk Beecher IL signmeup.com/BHOF5k

05/10/19 Fierce Fiesta 5K Channahon IL raceentry.com/fierce-fiesta-5k

05/05/19 Bob Blazier Run For The Arts Crystal Lake IL 05/05/19 The Kalamazoo Marathon at the Borgess Run Kalamazoo MI borgessrun.com 05/05/19 Village of Willowbrook’s 5th Annual Spring Fling 5K/Run Walk & Children’s 1m Run Willowbrook IL

05/11/19 Journeys Marathon Eagle River WI journeysmarathon.org 05/11/19 Groovin in the Grove 5K & 10K Race & Fun Walk w/ Little Groovers 1K,1/2K & 100 Downers Grove IL 05/11/19 The Pink 5K Oak Brook IL obparks.org/pink5k

05/11/19 Fifth Third River Bank Run Grand Rapids MI 53riverbankrun.com 05/11/19 Kids Run This City!

Chicago IL kidsrunthiscity.com 05/11/19 ‘Go Run Humboldt Park Chicago IL gorunchicago.org 05/11/19 Suicide Prevention Services Run for LIFE! 5K Run/Walk Batavia IL

05/18/19 Got2Run For Education, 2.62 Micro-Marathon Run/Walk & 8K Run Arlington Hts. IL Got2Run.org 05/18/19 22nd Annual Run/Walk to Break the Silence on Ovarian Cancer Chicago IL 05/18/19 Cougars 5K Run and Walk Geneva IL kccougars.com

05/12/19 Barrington Mother’s Day 5K Barrington IL allcommunityevents.com

05/18/19 Girls on the Run Southwest 5K Joliet IL gotrchicago.org/Southwest5K

05/12/19 Milwaukee Mother’s Day 5K/10K Milwaukee WI wisconsinruns.com

05/18/19 ‘Go Run 63rd Street Beach Chicago IL gorunchicago.org

05/12/19 Cancer Kiss My Cooley Run Huntley IL ckmc.org 05/16/19 The Universal Sole Four Mile Classic Chicago IL universalsole.com/four-mile-classic.html 05/18/19 Surviving the Color Terre Haute IN itsyourrace.com/event.aspx?id=4925 05/18/19 Hops for Hope 5K St Charles IL hopsforhope5k.com 05/18/19 Dyslexia 5K Run/Walk Bloomingdale IL

05/18/19 7th Annual Super Hero Shuffle 5k/10k Run/Walk Lake Geneva WI superheroshuffle.5k.run 05/18/19 Italian Beef 5K Chicago IL chicagobeef5k.com 05/19/19 Chicagoland Spring Marathon and Half Marathon Schaumburg IL allcommunityevents.com 05/19/19 Dash for the Dogs Barrington IL

05/19/19 9th Annual Dash for the Dogs Barrington IL animalhouseshelter.com

06/01/19 Mazon United Methodist 5K Mazon IL facebook.com/groups/MazonUMC5K

05/19/19 Golf Course 5K: Odyssey Golf Foundation Run Fore The Greater Good Run/Walk Tinley Park IL odysseygolffoundation.org/5K

06/01/19 Girls on the Run North 5K Grayslake IL gotrchicago.com/North5K

05/19/19 Darien Dash 5k/10k Darien IL 05/19/19 Granger Paths 5k Granger IN 05/25/19 Run Madtown Madison WI runmadtown.com 05/25/19 Western Springs Tower Trot Western Springs IL wsprings.com/recreation 05/25/19 Salute, Inc. Run/Walk Arlington Heights IL saluteinc.org/events/salute-inc-5k-10k 05/25/19 ‘Go Run 606 / Bloomingdale Trail Chicago IL gorunchicago.org 05/25/19 Run for the Brave 5k Run/Walk/Ruck Plainfield IL welcomeyouhome.org 05/27/19 Run for Sam 5k Elk Grove IL 06/01/19 Greater Midland Dow RunWalk Midland MI greatermidland.org/races 06/01/19 Gospel Run 5K/10K Chicago IL gospelrun.com/site

06/08/19 Milwaukee Country Sole Half Marathon & 5K Milwaukee WI wisconsinruns.com/milwaukeecountrysole 06/08/19 5K Rainbow Run Aurora IL aurorapride.org

06/01/19 ‘Go Run Warren Park Chicago IL gorunchicago.org

06/08/19 ‘Go Run Humboldt Park Chicago IL gorunchicago.org

06/01/19 Rolfe Pancreatic Cancer Foundation DASH for Detection Chicago IL dashfordetection.enmotive.com

06/08/19 National 5k SCADaddle for Research Wheaton IL

06/01/19 Dim Sum & Then Sum: The Uptown 5K Chicago IL chinesemutualaid.org/dim-sum-5k-2019 06/01/19 2019 Chicago Undy RunWalk Chicago IL ccalliance.org 06/02/19 Pure Pikermi Half Marathon & Relay Aurora IL runandachieve.com/pure-pikermi 06/02/19 25th Annual Run for the Roses 5k Roselle IL run4roses5k.com 06/06/19 Race Against Gun Violence Chicago IL stridesforpeace.org 06/08/19 Coureurs De Bois Trail Run and Relay Kenosha WI xcthrillogy.com 06/08/19 Beer 5k Chicago IL beer5k.com/chicago

06/08/19 Breaking the PTSD Stigma 5k Run/Walk St. Charles IL notallwoundsbleed.com 06/08/19 St. Norbert Block Party 5K Fun Run/ Walk and Kids Dash Northbrook IL 06/08/19 5K Rainbow Run Aurora IL aurorapride.org 06/08/19 Streamwood 5K/10K STRIDE 2019 Streamwood IL spdcares.com 06/08/19 Run for the STARS 5K Wheaton IL runforthestars.com 06/09/19 Tunnel To Towers Lake Zurich 5K Lake Zurich IL 06/09/19 DC Wonder Woman Chicago\Gurnee Gurnee IL dcwonderwomanrun.com

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CALENDAR EVENTS

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06/09/19 Girls on the Run Central 5K Chicago IL gotrchicago.com/Central5K 06/09/19 River Grove FOP 5K River Grove IL 06/09/19 Loyola Medicine 5K Run/Walk Brookfield IL LoyolaMedicine5K.itsyourrace.com 06/09/19 SGT - Northwest 5K run & 3K walk Elk Grove Village IL LoyolaMedicine5K.itsyourrace.com 06/13/19 25th Annual ABC 7 Gibbons 5K Run and 3K Walk Chicago IL Gibbons5K.com 06/14/19 Christmas in July Races: 5K, 6 Hr, 6 Relay, 12 Hr, 12 Relay 24 Hr, 24 Relay Lisle IL runners4wellness.com 06/15/19 Heart Of The Fox St. Charles, IL HeartoftheFox.itsyourrace.com 06/15/19 ‘Go Run 63rd Street Beach Chicago IL gorunchicago.org 06/15/19 Necktie 5K Walk & Run Beverly Shores IN necktierun.com 06/16/19 Father’s Day 5K Kickin’ Grass Park Ridge IL 06/16/19 Prairiefest 5K & One Mile Prairie Dog Jog Oswego IL oswegolandparkdistrict.org

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MAY/JUNE 2019

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06/16/19 Fathers Day 5k Wheaton IL 06/16/19 Ricky Byrdsong Memorial Race Against Hate 5k/10k/Youth Mile Evanston IL events.ywcae-ns.org/RAH2019 06/20/19 Ginos East 5k Chicago IL ginoseast5k.com 06/22/19 Forest Park Firefighters’ 5K Forest Park IL local2753.com 06/22/19 Two Hearted Trail Run Paradise MI greatlakesendurance.com 06/22/19 Wine Run 5k^3 Elizabeth IL 06/22/19 Beat the Grandma 5K Grand Rapids MI beatthegrandma.mysite.com 06/22/19 ‘Go Run Washington Park Chicago IL gorunchicago.org 06/22/19 Fun & Fit Family Day Libertyville IL lambsfarm.org 06/22/1 C.A.R. Foundation 5K Run/Walk Chicago IL chicagorealtor.com 06/22/19 Champions for Children 5K Hoffman Estates IL ChampionsForChildren5K.itsyourrace.com 06/29/19 PurpleStride Chicago 2019 Chicago IL

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06/29/19 Garfield Ridge Stars and Stripes 5K Run Chicago IL tri-builders.org 06/29/19 Run the Runway at CEA (pwk) Wheeling IL 06/29/19 Guns N’ Hoses Memorial 5K Run/Walk Chicago IL gunsnhoses5k.itsyourrace.com 06/29/19 Clothing Optional 5K Union City MI turtle-lake.net 06/29/19 Furry Friends 5K 2019 Paw Power Run Libertyville IL

SWIMMING

06/02/19 A Long Swim Lake Zurich IL alongswim.org

06/02/19 Fox Lake Triathlon Fox Lake IL foxlaketriathlon.com 06/02/19 Tri County Tri Series Fox Lake IL raceroster.com/15745 06/08/19 Fit Foodie Triathlon Marshall IL fitfoodietri.itsyourrace.com 06/09/19 Grand Rapids Triathlon Ada MI grandrapidstri.com 06/09/19 ET Batavia Triathlon 2019 Batavia IL bataviatriathlon.org 06/15/19 Ideal Beach Triathlon Elkhart IN idealbeachtri.com

06/16/19 Lake in the Hills Triathlon- Finisher Medal, Race Day Packet Pickup Lake In The Hills IL lithtriathlon.com 06/23/19 Eiffel Tower Triathlon Olympic and Sprint Distances Paris IL eiffeltowertriathlon.itsyourrace.com

TRIATHLON/ MULTI-SPORT 06/01/19 Tri-Shark Classic Hudson IL tri-shark.org 06/23/19 Pleasant Prairie Triathlon Pleasant Prairie WI pleasantprairietri.com

TRIATHLON

05/11/19 Thunder In The Valley Triathlon Olympic and Sprint Distances Terre Haute IN crossroadseventsandtiming.com 05/18/19 White Deer Triathlon Boulder Junction WI whitedeertriathlon.com 05/26/19 MMTT Youth Triathlon Geneva IL mmtt3.org 05/26/19 High School Triathlon Championship Geneva IL mmtt3.org 06/02/19 Pigman Sprint Triathlon Palo IA pigmantri.com

DC Wonder Woman Chicago/Gurnee SUNDAY, JUNE 9, 2019 | GURNEE, IL Run the inaugural DC Wonder Woman half marathon, 10K or 5K run/walk events. Start and finish at Gurnee Mills, run through Six Flags Great America, one of kind finisher medals, tech shirts, and family friendly post-race party!

HEALTH/FITNESS LISTINGS

SAVE MONEY ON RACE ENTRY FEES

RIVER NORTH: 600 W. Chicago Ave., Chicago, IL 60654 LINCOLN PARK: 2105 N. Southport Ave., Chicago, IL 60614 HINSDALE: 230 E. Ogden Ave., Hinsdale, IL 60521 OAK BROOK: 3011 Butterfield Rd., Oak Brook, IL 60523 312-600-7716 | info@delostherapy.com www.delostherapy.com First time clients, contact us for a complimentary treatment when you mention Chicago Athlete Magazine.

THE PROBLEM Repetitive motions of day-to-day life cause muscles to contract and tighten.

Over time, these contractions become shorter and more dense. As this density increases, muscles and fascia become chronically contracted, forming knots and congested tissue, leading to dysfunction, disability and pain.

Muscle health is directly affected by the tightness in the muscles.

Tremendous congestion and inflammation accumulate in the tissue from cellular metabolic waste, all due to ineffective circulation. As this stagnation progresses, the tissue suffers increasingly destructive pathological changes, in large part due to deposition and mineralization of collagen and neurological holding patterns.

DELOS THERAPY There is something missing in the conventional approach. We believe the missing link in understanding muscular health is pliability. Our exclusive, innovative therapy addresses this void.

Delos Therapy is a precise, innovative therapy for chronic pain, muscle stiffness and athletic injuries where pressure is applied to the entire length of the muscle at multiple angles. It is based on the science of three-dimensional micro stretching of the muscular fiber that are causing symptoms of pain and stiffness.

HOW WE’RE DIFFERENT FROM… Physical Therapy: Conventional techniques of stretching and strengthening are most effective when muscles are pliable. Delos Therapy achieves pliability by micro-stretching muscles and fascia with systematic and precise pressure.

Chiropractic: Manipulating bones becomes more productive when surrounding muscles are pliable. Delos Therapy restores pliability, allowing skeletal alignment to hold.

Deep Tissue Massage & Foam Rolling: Deep tissue massage is a superficial technique that glides over muscle tightness in a single plane. It doesn’t address three-dimensional tightness or hold tissue in a stretched position long enough to be fully effective.

Conventional Stretching: Tight tissue does not stretch efficiently, so during conventional stretching, only healthy and pliable fibers are pulled apart. As a result, pain and stiffness remain.

CONDITIONS ADDRESSED BY DELOS • Plantar fasciitis • Knee pain • Shin splints • Headaches/migraines • Back/neck pain • Shoulder pain • Sciatica • IT band syndrome • Carpal tunnel syndrome • Tennis/golfer’s elbow • Hip pain • Tendonitis

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BENEFITS OF DELOS • Elimination of pain • Increased range of motion • Increased athletic performance • Faster recovery after surgery • Reduced rehabilitation time

• • • • •

Reduced stiffness Restored function Prevention of surgery Reduced treatment costs Prevention of surgeries

Massage Envy - Streeterville 345 E. Ohio Street (Between Fairbanks & McClurg Ct) 3-hours of validated parking for $10 312-222-0808 Massage Envy - Lincoln Park Clybourn 1845 N. Clybourn Ave (Across from Buffalo Wild Wings) Free 2-hours of validated parking 773-904-1100 Massage Envy - Old Town / Gold Coast 1222 N. Wells (Across from Plum Market) 312-642-3689 All locations open 7 days a week from 9am-9pm. Schedule appointments 24/7 online or with our mobile phone app.

We keep your body working.

It’s easy to forget everything your body does every day. Your body deserves – and needs – constant fine-tuning and maintenance.

Flexible Membership A Massage Envy membership is a great way to build a successful wellness routine through the ongoing benefits of Therapeutic massage, Total Body Stretch, and advanced skincare services.

Clinical Massage Therapy Services Add massage therapy to your marathon or triathlon training program and enhance your performance and improve your recovery. Try your first 60-minute customized massage for just $60 or a 90-minute session for just $90.

With our focus on Total Body Care, we offer the following services in 30, 60, 90, and 120 minute sessions: • Deep Tissue • Swedish / relaxation • Reflexology • Pre-natal • Hot Stone Therapy • Enhanced Muscle Therapy • Sports massage • Hand and foot exfoliation treatments Total Body Stretch Service Introducing 30 and 60-minute assisted stretch at our introductory rate of $36 or $60 The ME Total Body Stretch is a new customizable therapeutic assisted stretch session that can help our guests do more with their body by working to aid in restoring range of motion, mobility, and assisting in performance and recovery. These services are assisted by one of Massage Envy’s trained and licensed massage therapist or personal trainers.

Skin Care Services Massage Envy is all about health and well-being. These include our Obaji and Jan Marini clinical facials and our advanced skincare services. Benefit from our skincare services at affordable rates.

We offer the following skin care services: • Men’s and Women’s Facials and back facials • PCA Chemical Exfoliation • Microderm Infusion • Acne services

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SECOND GLANCE

first starting out, I didn’t know what kind of impact I had, but I was at the cross country state meet in Peoria and two kids came up to me thanking me for the preview article because that’s the reason they were there.

At the meets, I do videos and interviews both on and off camera. For the track state meet, I can’t do video, but I do a lot of interviews. I usually pick about 10 people I have to talk to, and every other interview is just gravy. I can video at the state cross country meet so I run around the course six times, and I’m exhausted after, but the footage is awesome.

Q Do you fly solo at every meet, or do you ever have help?

A With the videos, I do it basically by myself.

I have a good friend, Laura Duffy, who has a daughter that runs at Downers Grove South, and she takes great pictures for DyeStat. She gets unbelievable shots; she’s my rock and we’re a team. The most help I get though is from the coaches in the state. We’re a big team.

Michael Newman

FOUNDER AND EDITOR OF ILLINOIS CROSS COUNTRY TRACK AND FIELD (ILXCTF.COM), NATIONAL DIRECTOR OF DYESTAT TFX Q Did you participate in high school cross country and track?

A Yes, my passion came for the sport in high school. I ran at York under Mr. Newton, and I learned so much from him. Then I ran at North Central College where I learned more about the sport there and fell in love.

Q When did you decide to start ILXCTF? A I was in management for 25 years, then got divorced and knew I needed to make a change. So I started at Illinois Top Times while living in Ohio in 2008, and Bob Geiger asked me to write a few articles and keep track of stats. DyeStat became part of ESPN but then ESPN dropped it and I was out of a job. DyeStat then went into Runner Space where I work now and I’m the National Director for high school results. Then I made my own website to cover the Illinois sports, and have had ILXCTF.com for three years.

I get paid to go to track and cross country meets; it’s truly my dream job.

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Q How do you decide which meets to cover?

A I have meets that I love the hosts and we have a good relationship so I go to those. I try to get all over the state as much as I can, but it’s a matter of getting to the big meets. I learned a few years ago with jumper Ja’Mari Ward; he was jumping in small county meets and people thought I was crazy driving far to see him, but I had a hunch he was going to do something special. He set the national record in triple jump and I got it on video.

Now, Katelynne Hart is a once in a lifetime runner, so I want to see her as much as possible.

I obviously go to the big sectionals and state meets. It may change in a couple years based on who’s where, but it’s about getting a good story.

There was a guy who ran under 21 seconds in the 200 at Downers Grove South, and it was freezing out, but worth it.

Q What does coverage entail?

A I do preview articles for the big meets so

people know who will be there. When I was

Q What’s your favorite part about working in high school sports?

A The passion that you see in these kids, it’s wonderful to watch. You see the good moments and the bad moments, but seeing kids race when they’re a freshman and see how they develop through four years. Or interviewing someone for the first time as a sophomore and it’s awkward, but as a senior they’ve grown mentally and physiologically.

It’s fun to go to a meet and be in the atmosphere, especially during cross country. Illinois is the craziest cross country state in the nation; people say California or Texas is big, but at Detweiller Park, it’s a six-hour meet but with 15,000 people running all over. It’s crazy.

Q What do you hope to accomplish with ILXCTF? A The site isn’t about me it’s about the kids that are running. Every time I interview it’s about them. I learned so much when I was running in high school and college and a little professionally, but I’m just giving back. When I was running in high school the newspaper coverage of the events were great. It was so fun to look for your name in the articles after meets. They don’t have the newspaper coverage anymore, so I’m providing a service that way.

Kids love seeing their name and I think that’s great. It’s a blessing.

Read Newman’s coverage on https://ilxctf.runnerspace.com

By Holly Petrovich

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