Midwest Events March/April 2019

MIDWEST EVENTS SPORTS | FITNESS | OUTDOORS

MAR/APR 2019

How to Fix Swimmer’s Shoulder Pain Food for Healthier Skin Race & Event Calendar www.midwestevents.com

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Gear Guide

EARTH DAY 2019

5K Bee Run/Walk/River Cleanup Saturday, April 20, 2019 Boom Island Park, 724 Sibley St. NE, Minneapolis REGISTRATION opens at 7:30 am KIDS RUN (6 & under free) at 8:30 am FUN RUN/WALK starts at 9:00 am RIVER CLEANUP 9:30 am-12:00 pm YOUR CHANCE TO W IN!

HELP SAVE OUR BEES!

Grand Prize: 4 tickets to Game at the US a Minnesota Vikings Bank Stadium 12th row, game TBD, non-transf , erable ($500 value) 2nd Grand Prize : Flat Screen Sm art TV Many more prize s!

Must be present to win.

Join a fun, family friendly event hosted by the Great River Coalition in partnership with the Minneapolis Park and Recreation Board and the National Park Service.

Race-day registration opens at 7:30 am, or pre-register online at: https://register.chronotrack.com/r/46137 All paid participants receive a long-sleeved tech shirt. Cost is $35, or $40 on race day.

Kids 6 & under free. Kids; strollers and pets are welcome! Prizes for best costumes!

Pick up race packet at Mill City Running on Friday, April 19, 3:00-6:00 pm.

411 E Hennepin Ave., Minneapolis, MN 55413. Check website for course map & details.

River Cleanup starts at 9:30 am. Bags & gloves will be provided.

For more information: Visit the Great River Coalition Facebook page or contact diane@greatrivercoalition.com or at greatrivercoalition.com/2019-bee-runwalkcleanup “Our bees (all of them, honey and wild bees), need good clean food (flowers)!

Lots of flowers that grow over the growing season will help bees have good nutrition, immunity, and health.�

Dr. Marla Spivak, Entomologist, Distinguished McKnight University Professor Apiculture/Social Insects.

University of Minnesota, 2010 MacArthur Fellowship. Visit the UMN Bee Lab at http://www.beelab.umn.edu

MMRACES.COM

JUDI@MMRACES.COM

YOUR ONE STOP SHOP FOR MIDWEST RACES

CAMPWANNARUNAMILEORMORE - 4/20 SPRING CLASSIC DU - 5/18 NEW BRI TRI - 6/2 MANITOU DAYS 5K - 6/14 MY FIRST TRI - 6/22 TURTLEMAN TRI - 7/20 ST. PAUL TRI - 8/17 MY FIRST TRI - 8/24 SQUARE LAKE 70.3 - 9/7 SQUARE LAKE SPRINT - 9/8 ONE LAST TRI - 9/15 FALL CLASSIC DU - 9/28 SCARE IN WHITE BEAR - 10/25 GREAT PUMPKIN CHASE - 10/26 FAST BEFORE THE FEAST - 11/22

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MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising brigid@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.

Photo courtesy of Twin Cities in Motion

contents

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct.

Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494

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04 RACE CALENDAR 08 SCENE IN MOTION

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494

11 FREESTYLE BASICS

To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

12 SPRING GEAR 14 EAT YOUR WAY TO HEALTHY SKIN 16 ELIMINATE SWIMMER’S SHOULDER PAIN

Congratulations to Jill Craig - winner of the Shake Your Shamrock race entry Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

***Dates subject to change. Please consult race websites for updates.

SNOWSHOE

3/30

Chocoholic Frolic

Iowa City, IA

Run

Date

Events

Location

Type

4/5

4.01K Race for Financial Fitness

Minneapolis MN

Run

3/2

Timm’s Hill Trudge

Ogema, WI

Snowshoe

4/6

Strive Spirit of White Bear Lake

White Bear Lake, MN

Run

3/10

Dion National Showshoes Championships

Cable, WI

Snowshoe

4/6

Chase Away the Snowman 5K

No. St. Paul, MN

Run

3/10

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

4/6

MDRA Ron Daws 25K

Minnetonka, MN

Run

4/6

Chilly Cheeks 10M, 5M, 5K

Sioux Falls, SD

Run

XC SKI 3/2

Pepsi Challenge

Biwabik, MN

XC Skiing

4/6

Race to Zeo 10/5K

Bismarck, ND

Run

3/2

Squirrel Hill Loopy Loppet

Minocqua, WI

XC Skiing

4/7

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

3/3

Erik Judeen Classic

Duluth, MN

XC Skiing

4/7

Goldy’s Run 5K & 10 Miler

Minneapolis, MN

Run

4/13

Alpha Lambda Delta Pi Run

Crookston, MN

Run

STAIR CLIMB 3/2

CFF Stair Climb

Minneapolis, MN

Stair Climb

4/13

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

4/7

Fight for Air Climb

Des Moines, IA

Stair Climb

4/13

Hot Chocolate 15/5K

Minneapolis, MN

Run

4/13

Run the Valley 5K/10K

Golden Valley, MN

Run

RUN

3/2

Hypothermic Half Marathon

Rochester, MN

Run

4/13

SWMS Tiger Trot 5K

Albert Lea, MN

Run

3/2

Special Olympics Plunge 5K

Minneapolis, MN

Run

4/13

Don’t Worry Be Hoppy 5K

Waconia, MN

Run

3/2

Freezin’ for a Reason 5K & Plunge

La Crosse, WI

Run

4/13

Beefin’ It Up Fuel for the Finish

Fargo, ND

Run

3/2

Plunge 5K

Minneapolis, MN

Run

4/14

Sweat for STF 5K

Minneapolis, MN

Run

3/2

SOTA Lumberjack 5K

Golden Valley, MN

Run

4/14

Springfield, MO

Run

3/9

Leprechaun Chase 10K

Des Moines, IA

Run

Go Girl Run Springfield Half Marathon & 10K

3/9

O’Garas Irish Run

St. Paul, MN

Run

4/15

Design of Medical Devices 5K

Minneapolis, MN

Run

4/18

Madeline Island Marathon/Half Marathon

Madeline Island, WI

Run

4/19

CentraCare Earth Day Runs 5K /1K

St. Cloud, MN

Run

4/20

Centracare Earth Day 1/2 Marathon

St. Cloud, MN

Run

4/20

Earth Day Bee Run

Minneapolis, MN

Run

4/20

CampWannaRun

White Bear Lake, MN

Run

4/20

Run 4 Change 10K/5K

Bismarck, ND

Run

4/20

Easter Bunny Run

Alexandria, MN

Run

4/20

ALS SuperHero Dash

St. Paul, MN

Run

4/20

Herd ‘Em Up 5K

La Crosse, WI

Run

4/20

Drake Road Roaces

Des Moines, IA

Run

4/21

Second Chance 5K

St. Paul, MN

Run

4/21

Easter Sunday Rise ‘n’ Shine 5K

Maple Grove, MN

Run

4/21

Easter Sunday Rise & Shine 5K

Andover, MN

Run

4/23

Grand Blue Mile

Des Moines, IA

Run

4/26

New Hope Women of Today 5K

Crystal, MN

Run

4/26

Run for the Lakes, 5K, 1K Kids Fun Run

Brainerd, MN

Run

4/27

Run for the Lakes, Marathon

Brainerd, MN

Run

4/27

Anoka County 4H Clover Dash

Andover, MN

Run

4/27

Fitgers 5K

Duluth, MN

Run

4/27

Get In Gear 5K, 10K, Half Marathon

Minneapolis, MN

Run

4/27

YWCA Girls on the Run

Mankato, MN

Run

4/27

Timmay 5K

Rochester, MN

Run

4/27

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

4/27

Race for Parkinsons

Bismarck, ND

Run

4/27

Thunderbird Spring Run, 13.1M/10K/5K

Bismarck, ND

Run

4/27

Let The Sun Shine Run

Cold Spring, MN

Run

4/28

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

4/28

Race to Zero, 10K/5k

Fargo, ND

Run

4/28

Oshkosh Marathon

Oshkosh, WI

Run

4/28

Run CRANDIC

Cedar Rapids, IA

Run

3/9 3/9 3/9 3/10

Celtic 5K Shamwalk/Run 5K McCoy’s 5K for CAER Shamrock Pub Shuffle

Monroe, WI Siren, WI Elk River, MN Duluth, MN

Run Run Run Run

3/10

FNB St. Pat’s Benefit Run

Kimberly, WI

Run

3/10

St. Patrick’s Day Irish Traditions

Maple Grove, MN

Run

3/15 3/16 3/16 3/16 3/16 3/16 3/16 3/16 3/16

Glow for Goods Shake Your Shamrock 7K & 5K Shamrock Shuffle 5K, 10K Irish Scamper 5K Shamrock Shuffle 5K, 10K Luck ‘o’ the Lake 5K/1M St. Patrick’s Day 5K/10K St. Patrick’s Day Red Beard Run Everybody’s Irish 5K

Chisholm, MN Centerville, MN Bemidji, MN Maple Lake, MN Sauk Rapids, MN Excelsior, MN Fargo, ND Willmar, MN Minneapolis, MN

Run Run Run Run Run Run Run Run Run

3/16

St. Patricks Day Stumble

Long Lake, MN

Run

3/16

The Clover Dash

Cross Lake, MN

Run

3/16 3/16 3/16 3/16 3/23 3/23 3/23 3/23 3/23

Saint Fennessy 4K Lake Johanna Four Mile CASI St. Patrick’s Day Race St. Patty’s Day Mile Rockin’ Robin Run March Madness 5K Hot Dash 5K & 10 Mile Luck Of the Irish Mustache March Run

Hermantown, MN Arden Hills, MN Davenport, IA Sioux Falls, SD Rochester, MN Monticello, MN Minneapolis, MN St. Peter, MN Duluth, MN

Run Run Run Run Run Run Run Run Run

3/30

WDTF 5K

Epworth, IA

Run

3/30

Shamrockin’ Run

Austin, MN

Run

3/30 3/30

04

MDRA 7 Mile Cold Run for Warm Meals 2.5 M

www.midwestevents.com

Hopkins, MN Des Moines, IA

Run Run

5/1

Healthy Knight 5K

Rosemount, MN

Run

4/20

Des Moines Mayor’s Annual Ride & Run

Des Moines, IA

Cycle

5/3

The Darkest Night of Your Life 4K

Coon Rapids, MN

Run

4/27

The Great American Bike Race

Bismarck, ND

Cycle

5/4

Jump to It 5K/10K/Kids run

White Bear Lake, MN

Run

5/3 to 5

LaCrosse Omniun

LaCrosse, WI

Cycle

5/4

Run New Prague 1/2 marathon, 10K,/5K

New Prague, MN

Run

5/4

Fulton Gran Fondo

Minneapolis, MN

Cycle

5/25

Stillwater Half Marathon10K/5K

Stillwater, MN

Run

5/5

Urbandale Mayor’s Annual Ride

Urbandale, IA

Cycle

5/13

Fargo Marathon Cyclothon

Fargo, ND

Cycle

WALK 3/2

Juvenile Arthritis March

Bloomington, MN

Walk

3/2

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/23

Walk to Cure Arthritis

Bismarck, ND

Walk

3/9

Fat Bike Birkie

Cable, WI

Fat Tire

4/27

Walk MS

Cedar Falls, Dubuque,IA

Walk

3/16

Balsam Basher

Duluth, MN

Fat Tire

4/27

Walk MS

Sioux City, IA

Walk

4/14

High Trestle Trail

Slater, IA

Fat Tire

4/27

Walk MS

Fargo, ND

Walk

4/27

Lewis & Clark Crusher

Council Bluffs, IA

Mtn. Bike

5/4

Walk MS

Bemidji, MN

Walk

5/5

St. Croix Woolly

St. Croix Falls, WI

Mtn. Bike

5/4

Walk MS

Cedar Rapids, IA

Walk

3/17

Iowa Spring Classic #1

Colfax, IA

Gravel

5/4

Walk MS

Duluth, MN

Walk

3/23

Melting Mann

Marcellus, MI

Gravel

5/4

Walk MS

Faribault, MN

Walk

3/24

Iowa Spring Classic #2

Cumming, IA

Gravel

5/4

Walk MS

Hudson, WI

Walk

3/31

The Tank Gravel Metric

Rhodes, IA

Gravel

5/4

Walk MS

Rochester, MN

Walk

4/6

Gents Race 9.0

Slater, IA

Gravel

5/4

Walk MS

Park Rapids, MN

Walk

4/6

Ragnorok 105

Red Wing, MN

Gravel

5/4

Walk MS

Quad Cities, MN

Walk

4/13

Barry Roubaix

Hastings, MI

Gravel

5/5

Walk MS

Twin Cities, MN

Walk

4/13

Pebbles & Pints

Bettendorf, IA

Gravel

5/5

Walk MS

Alexandria, MN

Walk

4/20

Dairy Roubaix

Bagley, WI

Gravel

5/5

Walk MS

Fergus Falls, MN

Walk

4/27

Dickie Scramble

Elgin, MN

Gravel

5/5

Walk MS

Grand Rapids, MN

Walk

4/20

Iowa Wind and Rock

Winterset, IA

Gravel

5/5

Walk MS

Hutchinson, MN

Walk

4/27

Earth Day Gravel Grinder

Northfield, MN

Gravel

5/5

Walk MS

St. Cloud, MN

Walk

4/27

Dirty Gravel Grinder

Bottineau, ND

Gravel

4/13

Hammer Race

Zumbro Falls, MN

Adv Race

4/27

END-SPAR Spring Primer

TurtleRiver State Park, ND

Adv Race

TRAIL RUN 3/2

Freezin’ For A Reason

Garrison, IA

Trail Run

4/13

Iola Trail Run 15K/5K

Iola, WI

Trail Run

4/13

Trail Mix Races

Rockford, MN

Trail Run

4/27

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

4/27

George’s Goats for Grammas 5 M/5K

Cable, WI

Trail Run

4/27

Stompin’ Thru The Woods

Akeley, MN

Trail Run

4/28

MDRA Mudball Classic

Minneapolis, MN

Trail Run

5/4

The Willow 20, 10 Miler

Hudson, WI

Trail Run

5/4

Maple Syrup Fun Run 50, 25, 10, 5K

Faribault, MN

Trail Run

5/4

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

5/4

Go Spring 7.5km Race/3km Kids

St. Paul, MN

Trail Run

3/23

END Sure Trail Ultra Marathon

Leonard, ND

Ultra

4/12

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/13

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

4/13

Hawkeye 50K & 25K

Solon, IA

Ultra

5/4

Cornbelt Running Club 24 Hour Race

Eldridge, IA

Ultra

TRIATHLON, DUATHLON 3/3

Stride, Ride, Glide Tri

Superior, WI

Winter Tri

3/17

Loppet Winter Triathlon

Minneapolis, MN

Winter Tri

3/2

Blizzard Blast indoor Triathlon

Eau Claire, WI

Triathlon

3/10

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/14

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/27

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

4/27

BACC Icebreaker

Barron, WI

Triathlon

5/4

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/4

TriByKnight

Waverly IA

Triathlon

5/18

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

CYCLING- Road, Fat Tire, Gravel 3/23

Icicle Bicycle

Clinton, IA

Cycle

4/11

Elkhart Time Trial Series

Elkhart, IA

Cycle

4/13

Gopher Omnium

Minneapolis, MN

Cycle

Enjoy a small town feel for miles!

Registration opens September 1st with a free sweatshirt for runners registered by December 31st!

Reg Visit us for registration at: www.lakewobegontrailmarathon.org

www.midwestevents.com

05

REVEAL YOUR

INNER STRENGTH

CLASSES FOR ALL SKILL LEVELS COMBINING OBSTACLES, SHORT WORKOUTS AND INDIVIDUAL FREE PLAY CLASSES | KIDS CAMPS | MEMBERSHIPS | PARTIES AGES 7 TO ADULT 8752 MONTICELLO LANE N, MAPLE GROVE, MN 55369 www.NinjasUnited.com

06

www.midwestevents.com

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN www.baccudas.org Jeff Lee 952/884-3703 I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN www.iswimllc.com Teresa Briest 612/226-8720 Minneapolis YWCA Total Immersion Weekend Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement.

Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 03.23.2019 - 03.24.2019 or 04.27.2019 - 04.28.2019 https://www.ywcampls.org/fitness_membership/swimming/total_immersion_swimming/

Minneapolis YWCA Otters

Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_ membership/swimming/masters_swim_ team/ North Suburban Aquatic Club Year round programs for all ages, including Masters, mornings & evenings.

Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN www.trifitnesswbl.com Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

RACES March 16

Lake Johanna 4 Mile  free for members

March 30

MDRA 7 Mile

 free for members

April 6

Ron Daws 25K April 13

Fred Kurz Handicapped

10 Mile

April 28

MDRA Mudball Classic 4 Mile  free for members

May 26

Mississippi 10 Mile Wednesdays in August

Como Park Relays August 4

MDRA 15K September 2

Victory Labor Day Races

5K, 10K, Double Header & Kids Victory

September 8 Jeff Winter

City of Lakes Half Marathon www.midwestevents.com

07

scene in motion

Half Fast Half; Minnefota Moments

Freeze yer Gizzard; Erika Shermoen

Freeze yer Gizzard; Erika Shermoen

08

www.midwestevents.com

Half Fast Half; Minnefota Moments

TC Kids Fieldhouse Events; Courtesy of Twin Cities in Motion

TC Kids Fieldhouse Events; Courtesy of Twin Cities in Motion

TC Kids Fieldhouse Events; Courtesy of Twin Cities in Motion

LLS Big Climb; Stefan Presslein

LLS Big Climb; Stefan Presslein

Up Up & Away 5K; Hudson Hot Air Affair

Up Up & Away 5K; Hudson Hot Air Affair

www.midwestevents.com

09

Half Fast Half; Minnefota Moments

Valentine’s Day TC 5K; Courtesy of Twin Cities in Motion

Freeeze yer Gizzard; Erika Shermoen

Half Fast Half; Minnefota Moments

Valentine’s Day TC 5K; Courtesy of Twin Cities in Motion Valentine’s Day TC 5K; Courtesy of Twin Cities in Motion

Half Fast Half; Minnefota Moments

Half Fast Half; Minnefota Moments Half Fast Half; Minnefota Moments LLS Big Climb; Stefan Presslein

10

www.midwestevents.com

LLS Big Climb; Stefan Presslein

LLS Big Climb; Stefan Presslein

Half Fast Half; Minnefota Moments

FREESTYLE BASICS

By Gaby Bunten

Breathing

style comes from each arm stroke. When learning the freestyle, you’ll need to think about three things when it comes to your upper body. First, achieving correct arm to fingertip alignment.

Second, maintaining a high elbow position.

Third, accelerating through the arm stroke.

Body Position

Kick

When beginning the stroke, gently place your hand into the water, entering with your fingertips first. Your palm should face the bottom of the pool, with your wrists slightly higher than your fingertips, and your elbow higher than your wrist.

Stroke

W

hen you first learn how to swim, what is the one stroke you’re always taught? Other than side stroke or elementary backstroke, you’ve likely learned or heard of freestyle. There are four main components of the stroke. First and foremost is breathing. Second, is body position which will either help you sink or swim.

Third, a consistent kick. Fourth and finally, is the turnover. You’ll need to put all four components together in order to build a strong and efficient stroke, so listen up!

Breathing

involves floating! Once you learn how to float on the surface of the water, you’ve learned one of the major components of swimming, period. You can try laying on your back and on your front for variations. Try to notice how your body behaves.

More often than not, your legs will sink first. Try kicking lightly to retrieve the legs from below the surface. You can also play with pressing the chest down and hips up to stay on the surface.

Once you feel comfortable with finding a neutral position while floating, you can move into a few yards of the free style immediately after doing a front float. If you keep finding yourself struggling with sinking, look for two key things. If your hips are sinking, pay attention to your neck position.

If you crane your neck forward, this directs your hips and legs toward the bottom of the pool.

Also, look to keep your arms continually moving forward as your kick. Once these motions slow, your body will position will drop.

This component sounds very elementary, right?

Wrong. Breathing is the component I see more people struggle with than any other component.

But, if you breathe properly, more often than not, everything else will fall into place.

First off, never hold your breath.This common mistake will prevent you from finding rhythm in your stroke as you’ll always be gasping for air.

My tip to you is to breath out slowly while your face is under water. The emphasis is placed on breathing out slowly! If you breathe out too quickly, you’ll run into the same problem of holding your breath and find yourself gasping for air.

Once, you turn your head for air, take a short and quick inhale. However, be sure to turn your head so your mouth is above the water surface, so your breath will be clear as opposed to water logged.

When I coach my athletes, I like to preach a breathe every 3 strokes pattern as it helps with a bilateral breathing pattern. A bilateral breathing pattern helps to create a more even and fluid freestyle. However, when first getting started, you need to find a rhythm that works for your comfort level. When you first get started, you could try a breathing every other pattern for more frequent short inhalations. The frequency sometimes helps those who feel panicky underneath the surface of the water.

My favorite part of any stroke is the kick! It’s used for forward momentum and helps to create a neutral body position as we discussed in the previous section. The first thing you need to know about the freestyle kick is that it has two parts; an “upkick” and a “downkick”. The freestyle “upkick”, you’ll maintain a fairly straight legged position, bend your knees slightly as your foot moves toward the surface. Then, with the freestyle “downkick”, straighten your leg as it moves toward the bottom of the pool while kicking from your hip.

You’ll want to maintain a steady tempo with your kick to maintain that neutral body position we are looking for. Similar to finding a rhythm for your breathing, you’ll need to find a rhythm for your kick. A rhythm that works for many is the six-beat freestyle kick. In other words, six kicks per cycle or also explained as two kicks on both sides in the middle of each stroke.

Body Position

Stroke

You’ll enjoy learning proper body position as it

Another motor or power generator of your free-

While pulling, keep your elbow high as your arm enters the water, and start to pull down through the stroke. Press down with your forearm. This is known as the “catch” position. As you grip the water with one hand, your other hand will recovery out of the water. When pulling, point your fingers directly towards the bottom of the pool, and keep your elbow positioned high.

Finally, when exiting, extend the arm at the back of the stroke, pushing backwards as your hand exits the water. Continue to bend your arm through the stroke, straightening it slightly as it exits the water. As your arm exits the water, bend your elbow, keeping it high towards the ceiling. In recovery you’ll extend your forearm to enter the water at the front of the stroke.

Freestyle is one of the most commonly used strokes. So, if you’re interested in learning or improving you’ll need to address the four main components of the stroke; breathing, neutral body position, steady kick and a strong stroke.

Once, you’ve mastered these, you’ll be well on your way to having a strong and efficient freestyle. Watch out Katie Ledecky!

Kick

Gaby holds a Bachelors of Science in Kinesiology from Iowa State University. She grew up in the pool, competitive swimming for over 9 years. But, during college she transitioned to triathlon and has been competing for six years. As an athlete she has accumulated USAT All-American rankings, podium finishes at USAT Group Nationals and Age Group ITU World Championships, as well as competing at the70.3 World Championships.

Three years ago, Gaby began her coaching career to help spread the love and her knowledge for the sport to others. She works for Final K Sporting Services. Contact her at gabunten@ gmail.com for comments, questions or coaching inquiry.

www.midwestevents.com

11

s k c i P r a e G ring

Sp

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PRO Mesh Jersey combines aerodynamic design with PRO Transfer InR-Cool® mesh main body for maximum breathability and quick drying, making it the ultimate high-performance summer jersey. Patented anatomic Speed Sleeve construction optimizes fit in the cycling position and longer to-the-elbow sleeves reduce drag around upper arms. www.pearlizumi.com/

ROKA Advanced Performance Eyewear - SL Series Designed and optimized for the athlete seeking an unobstructed field of view and maximum ventilation, the SL Series offers every athlete the perfect fit courtesy of adjustable titanium core wires. Featuring patented GEKO™ technology for unparalleled retention on the roughest of courses, worldclass C3 lenses and lens coatings, and simple lens interchangeability, the SL Series delivers an uncompromising sport frame for racing, time-trialing, training, and everything in between. Weighing in at only 23gm, the SL-1x provides a 7.5% enhanced FOV at only a 1g penalty over the SL-1. The SL-1 is ideal for smaller faces and youth. www.roka.com

OOFOS WOMEN’S OOMG FIBRE LOW SHOE BLACK & GRAY Slip on the latest addition to the OOFOS collection, the new OOmg Fibre. We combined our proprietary OOfoam technology with OOtex Fibreflex fabric to enhance your post work-out recovery. A uniquely comfortable shoe you won’t want to take off.

Did you know? Every purchase on OOFOS.com contributes to our goal of finding a cure for breast cancer. https://www.oofos.com/

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Nutrition and Skin Health: Can you eat your way to healthier skin?

by Val Schonberg MS, RD, CSSD, LD

T

he effect of diet on human health has become a source of debate, and perhaps even an obsession in the US. Many beg to know “what foods or diet is best” … to improve overall health, prevent disease, achieve a certain aesthetic look, or optimize athletic performance?

But, how does your diet affect the body’s largest organ – your skin?

Numerous factors affect skin health, including genetics, hormones, aging, stress, sleep, and exposure to alcohol, smoking or the sun. Some of these you cannot influence, however, what you eat (or don’t eat) may be one of the most important factors you can influence in modulating the health of your skin.

Most well-known is the impact of malnutrition and nutrient deficiencies on disorders of the skin. For example, malnutrition due to an eating 14

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disorder, such as anorexia nervosa, is often observed by significant changes to the skin, i.e. dry, red, itchy and/or inflamed skin, lanugo-like body hair, acne, petechiae (tiny purple, red, or brown spots on the skin), and in some cases, a yellowish discoloration of palms and soles of feet referred to as carotenoderma. It’s well documented that certain vitamin and mineral deficiencies, due to under-eating or malabsorption, are also associated with various dermatological changes, such as the clinical manifestation of pellagra with niacin deficiency, or hyperpigmentation of the skin due to vitamin B12 deficiency.

A more frequent, and perhaps controversial, question is whether there is a relationship between diet and relatively common skin conditions, such as acne. The link between frequent dairy or milk consumption and acne is often referenced, but to date there is insufficient evidence with no high-quality randomized controlled studies to recommend milk restriction as a treatment for patients with acne (Burris, et al. 2013). The evidence seems to be more convincing for a possible connection between the quality and quantity of carbohydrate consumption and acne. Still, by today’s standards, nutritional studies that isolate a food-triggered influence on acne are reportedly costly and difficult to control, thus making it challenging to develop well-defined, evidence based nutritional recommendations (Fiedler et al, 2017).

Best Foods for Healthy Skin Foods rich in antioxidants. Antioxidants are chemicals found in foods that fight unstable molecules, called free radicals, that can cause damage to cells in the body. A diet rich in antioxidants is important for the whole body, but an-

tioxidants have an important role in skin health by protecting cells against UV-induced damage which may prevent or reduce dry, wrinkled skin.

Beta-carotene, lycopene and vitamins A, C and E are specific nutrients that have antioxidant properties, while vitamin C also helps to make a protein, called collagen that keeps skin strong.

Good food sources include: A variety of colorful fruits and vegetables are rich in antioxidants.

Specific foods sources of beta-carotene and vitamin A include carrots, sweet potatoes, red and yellow bell peppers. Foods rich in vitamin C include bell peppers, oranges, strawberries, and tomatoes (also a good source of lycopene); and, foods providing vitamin E include avocados, nuts, seeds, and spinach.

Foods high in Omega-3 Fatty Acids.

Omega-3’s provide important building blocks for each cell membrane in the body. Our body is not able to make these essential fatty acids, so they need to be supplied to the body from the foods we eat. Flexible, healthy cells rich in omega-3 fatty acids enable nutrients to move easily into, and waste easily out of cells while helping to reduce inflammation in the body, reducing red-

ness, maintaining skin moisture, and may also help improve the clinical symptoms of psoriasis.

Good food sources include: Fatty fish, such as salmon, mackerel, tuna, herring and sardines; nuts and seeds, such as flaxseed, chia seeds and walnuts; and, plant oils, such as flaxseed oil, soybean oil and canola oil.

Fluids and Hydration. Staying well-hydrated by drinking plenty of unsweetened beverages throughout the day is good for the entire body.

So, will excessive water intake have an even better effect on hydration and skin health? The “more is better” philosophy, as it relates to skin and hydration, was explored by Wolf, at al. who concluded that in otherwise healthy individuals, there doesn’t appear to be an improved benefit.

However, as often recommended, further research is needed to provide definitive evidence (Wolf et al, 2010).

Although nutrition may be one of the most important factors involved in promoting healthy skin, the link between diet and disease is not always as simple as a single food or nutrient triggering a particular sign that disease is present. An individual’s overall dietary pattern (i.e. adequate calories with plenty of fruits and vegetables, whole grains, lean protein and healthy fats) together with lifestyle (i.e., regular physical activity, stress management, not smoking, quality sleep, and low alcohol consumption) take advantage of the additive and synergistic nature of these behaviors to promote healthy outcomes, including healthier skin.

Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.

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All About Swimmer’s Shoulder Pain and How to Get Rid of It!

by Dr. Marie-Christine Leisz

The most common site of injury is the shoulder and will keep up to 90 % of swimmers at all levels of ability out of the lake or pool at some point.

W

hether you only take a dip in a lake or pool in the summer or train year-round for the triathlon, one of life’s purest pleasures is swimming. There is nothing like rhythmically and effortlessly gliding through the water. Swimming is wonderful lifetime sport because it lacks the high impact liability of running or the risk of traumatic injury like cycling. But, swimming-related overuse injuries are surprisingly common. The most frequent site of injury is the shoulder and will keep up to 90 % of swimmers at all levels of ability out of the lake or pool at some point.

Why is a swimmer’s shoulder at such high risk of injury? It is because the way the bones of the shoulder joint fit together, making it most unstable joint in the body. The shoulder joint is made up of the head of the humerus or the upper bone of the arm, the scapula or shoulder blade and the clavicle or collarbone. It is a ball and socket joint and the ball or head of the humerus, articulating on the socket or glenoid process of the scapula, are like a golf ball on a very shallow tee. This anatomy makes the shoulder capable of moving in all planes of motion.

The shoulder ball is seated in the socket by a rim of cartilage called the labrum. The joint is held together by a ligamentous capsule and the tendons of the 4 small muscles – supraspinatus, infraspinatus, teres minor, subscapularis - called the rotator cuff. The rotator cuff is called that because they initiate the rotational movement of the shoulder. Bigger muscles, including the pectoralis, biceps, trapezius, rhomboids, serratus and deltoids, surround and attach to the shoulder bones, providing power.

Wanivenhaus, et al, in Sports Health, 2012, described the epidemiology of swimmingrelated shoulder injuries. He explained that one reason for injury is overuse due to the number

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of rotations the shoulder joint must go through to propel a swimmer down the length of a pool.

In fact, elite swimmers may take up to 4000 strokes, and thus shoulder rotations, in a single workout session. Also, the arms do most of the work while swimming.

The most common site of shoulder pain from swimming is located on the top and front of the shoulder joint. It was previously thought that this pain was an overuse injury caused by the repeated pinching of the tendon of the supraspinatus, one of the rotator cuff muscles, against the acromion or underside of part of the scapula during the swimming stroke. Wanivenhaus felt that swimming related shoulder pain was not due to impingement alone, but thought the issue was from more than one cause.

then provide a therapeutic exercise program to resolve these issues. As poor technique is a frequent cause of swimming-related shoulder pain, once musculoskeletal deficits are addressed, swimmers should seek stroke analysis by a good coach. Do not skip this step! An efficient, biomechanically correct swimming stroke is very technique-driven. It consists of combining arm and leg movement, body position and breathing to glide through the water without stressing the shoulders or other joints. Unless you swam competitively at a high level without injury, you could probably use stroke improvement.

So, start the summer off right, follow my advice and fix that shoulder pain once and for all! The time and effort is well worth it to keep you in the water for the rest of your life!

DeMartino, in a more recent review article published in Current Reviews of Musculoskeletal Medicine, 2018, expanded on this contention stating that the cause of swimming-related shoulder pain was much more complicated. He acknowledged that shoulder pain can be due to impingement, but can also be caused by altered biomechanics from poor stroke technique. Poor technique can stress the small muscles of the rotator cuff by using them for strength instead of stability. This can lead to muscle and tendon strain, fatigue and weakness. He also found that the repetitive nature of the swimming stroke can lead to increased laxity of the already inherently unstable ball and socket of the shoulder joint in some swimmers, thus causing pain.

How to fix this? Both authors recommend that swimmers with shoulder pain be evaluated by an experienced Sports Medicine provider to correctly identify excessive shoulder laxity, muscle strength imbalance and rule out potential rotator cuff tendon injury and recommend an appropriate rehabilitation. A sports physical therapist can

Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute.

Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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