Midwest Events by Midwest Events

Tri Club

Whatever your goals may be, wherever your dreams may take you, enjoy your life well beyond limits. My First Tri June 22nd and August 24th

Circuit Class

Yoga

And so much more. Corporate Wellness, swim instruction, TRX training, free clinics and seminars. Visit TriFitnessWBL.com for more! Facebook.com/TriFitnessWBL

Massachusetts Governor Deval Patrick and Boston Mayor Menino announced the formation of The One Fund Boston, the purpose of which is to raise money to help those families most affected by the tragic events that unfolded during the Boston Marathon. www.onefundboston.org

contents 04 Race Calendar

07 Trail Running Shoe Guide 10 Scene in Motion photos from recent events

12 Time to Hit the Trail 14 Nature Valley Bike Festival turns 15 18 Fish Out of Water 21 Pain in the Gluteus 23 Fuel Up - Post Work-Out Smoothie Congratulations to Danielle Anderson, the winner of our Chocoholic Frolic race entry! Check out www.midwestevents.com for our next monthly race entry contest!

RACE CALENDAR DATE EVENTS

You can find a full year calendar in our extended online version of this issue at www.midwestevents.com

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LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

5/18

Make Tracks for Celiacs 5K Run/Walk

Victoria, MN

Run

5/18

Hayfield Fire Department 8K Run & 5K Fun Run/ Walk Hayfield, MN

Run

5/4

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/4

7at 7 7Mile, 5K, Kids K

Mankato, MN

Run

5/4

FM United Way 5K

Fargo, ND

Run

5/4

Dash-it for Baskets

Eagan, MN

Run

5/18

2013 Run to the Rescue

Edgerton, WI

Run

5/18

Chaska 10K/5K

Chaska, MN

Run

5/4

Hearts 4 Charity 5K

Mahtomedi, MN

Run

5/4

Run the Ridge

Chaska, MN

Run

5/4

From the Heart 1/2 Marathon Relay/ 5K Run Walk

Owatonna, MN

Run

5/19

Land Between the Lakes

Albert Lea, Mn

Run

5/4

Nick Clare Memorial Run 2K, 5K, 10 Mile

Hastings, MN

Run

5/19

Apple Blossom Races

Hastings, MN

Run

5/4

Run for Hope 5K

Burnsville, MN

Run

5/4

Wright County Law Enforcement Torch Run 1/2 Marathon & 5K

Buffalo, Mn

Run

5/4

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/4

Cinco de Mayo 8K

Minneapolis, MN

Run

5/4

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/4

Grandad Half Marathon/Relay

LaCrosse, WI

Run

5/18

Cellcom 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/19

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/19

Papillion 1/2 Marathon, 10K and Fun Walk

Papillion, NE

Run

5/19

Get Your rear in Gear for Colon Cancer

Edina, Mn

Run

5/19

Wag Walk and Run

Eden Prairie, MN

Run

5/22

Eagan Women’s Running Club 5K

Eagan, MN

Run

5/25

Fast and the Furry 8K and 5K9

St. Paul, MN

Run

5/25

Veterans Memorial Run

New Richmond, WI

Run

5/25

Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/4

Run Around Woman 30K Run, 5K Run/Walk

Longville, MN

Run

5/5

Eau Claire Marathon, 1/2 Marathon,Relay

Eau Claire, WI

Run

5/25

Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot

Rochester, MN

Run

5/5

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run

5/25

Madison Twilight 10K and Kids Race

Madison, WI

Run

5/26

Madison Half Marathon

Madison, WI

Run

5/26

Med City Marathon & Half Marathon, Relay, 20 Mile

Rochester, MN

Run

5/26

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, Mn

Run

5/5

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/5

Friends of the Orphans Cinco de Mayo 5K

St. Paul, MN

Run

5/4

Friends of the Orphans Cinco de Mayo 5K

Wayzata, MN

Run

5/9

Medtronic TC 1 Mile

Minneapolis, MN

Run

5/10

The Rave Run

Shakopee, Mn

Run

5/11

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/11

Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K

Eagle River, WI

Run

5/11

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

New Prague

Run

5/11

MDRA Mom’s Day 5K

Minneapolis, MN

Run

5/11

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/11

Brookings Marathon

Brookings SD

Run

5/11

Timber Wolf Trample 1K & 5K

Madison WI

Run

5/11

YMCA Duluth Mother’s Day Walk/Run

Duluth, MN

Run

5/11

Lumberjacks Laps Fun Run

Cloquet, MN

Run

5/11

First Choice Clinic 5k Run/Walk For Life

Red Wing, Mn

Run

5/12

Run with the Housewives

Maple Grove, MN

Run

5/12

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

5/12

Mother’s Day 5K

St. Paul, MN

Run

5/16

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/17

Blue Cross Blue Shield of ND 5K Run/Walk

Fargo, ND

Run

5/17

HCC Rock N Run

Little Falls, MN

Run

5/18

TC Kids Cross Country Fun

St.Paul, MN

Run

5/18

Marion Arts Festival Races

Marion, IA

Run

5/18

Northern Lakes Run

White Bear Lake, MN

Run

5/18

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/26

MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/27

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/27

Challenge Hearts & Minds 5K

St. Paul, MN

Run

5/27

Randy’s Run 5K Run/Walk

Eden Prairie, MN

Run

5/27

10 Kato & 2 Mile Kato Race

Mankato, MN

Run

6/1

FANS 12 & 24 Hour Races

Minneapolis, MN

Run

6/1

Lymphomathon 5K Walk

Minneapolis, MN

Walk

6/1

Livestock 5K Run/Walk

St. Peter, MN

Run

6/1

Athletic Republic Half Marathon, 5K, 1K

Fergus Falls, MN

Run

6/1

Manitou 15K

White Bear Lake, MN

Run

6/1

Mendota Heights 5K

Mendota Hts, MN

Run

6/1

Rhubarb Run

Lanesboro, MN

Run

6/1

Fargo 5k

Fargo, ND

Run

6/1

Run by the Bay

Excelsior, MN

Run

6/2

Grand Old Day on the Go

St. Paul, MN

Run

6/2

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

6/2

Minneapolis Marathon

Minneapolis, MN

Run

6/7

Ragnar Relay Chicago

Madison to Chicago

Run

6/8

Malone’s 5K Family Fun Run/Walk

Maple Grove, MN

Run

6/8

Walker Methodist Roll & Stroll

Minneapolis, MN

Run

6/8

Race the Rum 5K/1Mile Fun Run Walk

Cambridge, MN

Run

6/8

The Carlyle Sherstad 5K/10K

Grantsburg, WI

Run

6/8

Legends Run

Deephaven, MN

Run

5/18

Autism 5K

Minneapolis, MN

Run

5/18

Northside Street Race - Folwell

Minneapolis, MN

Run

6/8

Lola’s Lake Waconia Half Marathon, 10 Mile,5K, Dog Day 5K Waconia, MN

Run

5/18

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

6/8

Sour Grapes Half & Half Trail Run

Brainerd, MN

Run

5/18

The Old Glory Run

Cold Spring, MN

Run

6/8

Suburban Adventure 10K/5K Run Walk

Lakeville, MN

Run

5/18

Be the One Run

Minneapolis, MN

Run

6/8

Lederhosenlauf 5K

St. Paul, MN

Run

5/18

Book It! 5K

Roseville, MN

Run

6/8

Suburban Adventures 5K/10K

Lakeville, MN

Run

5/18

Northside Street Run - Folwell 5K

Minneapolis, MN

Run

6/8

Marathon to Marathon

Storm Lake, IA

Run

www.midwestevents.com

DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

7/6

Crosslake, MN

Run

Grandpa’s Run for the Walleye

6/8

Running to a Sweet Beet

Renville, MN

Run

6/8

MADD Dash 5K

St. Paul, MN

Run

7/6

Pan O Prog Run

Lakeville, MN

Run

St. Urho Run 10K, 5K

Menahga, MN

Run

Nisswa Firecracker

Nisswa, MN

Run

6/8

Cody’s Dash

Hopkins, MN

Run

7/6

6/8

Say Thanks Day

Fort Snelling, MN

Run

7/6

6/8

Go for the Gold 5K Run

Rochester, MN

Run

7/7

Bowlus 5K

Bowlus, MN

Run

6/14

Manitou Days 5K

White Bear Lake, MN

Run

7/10

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

6/14

Twilight 5K

Run

7/13

Willow River Run

New Richmond, WI

Run

6/15

Notes for Cliff 5K

St. Paul, MN

Run

7/13

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

6/15

MN State DAR Flag Day 5K Run/Walk

Ramsey, MN

Run

7/13

Scholarship 5K

Apple Valley, MN

Run

6/15

Spud Run

Brooklyn Park, MN

Run

7/13

Andover Family Fun Fest 5K

Andover, MN

Run

6/15

A Race Worth Winning 5K Run/Walk for ALS

Prior Lake, Mn

Run

7/13

River Falls Days Run

River Falls, WI

Run

7/13

Bay to Bay 10K Run and Walk

Silver Bay, MN

Run

6/15

Kids Against Hunger - Fill Their Plate Run

Minneapolis, MN

Run

6/15

WeGotta Run/Walk

Bird Island, MN

Run

7/13

Eastview’s Scholarship 5K

Apple Valley, MN

Run

Monticello River Fest 5K

Monticello, MN

Run

April Sorensen Memorial Half Marathon

Hayward, WI

Run

6/15

Farmington Dew Run

Farmington, MN

Run

7/13

6/15

River Rat 5K

Little Falls, MN

Run

7/13

6/16

Father’s Day 5K

St. Paul, MN

Run

7/13

Henning Festival Polzine Run/Walk

Henning, MN

Run

6/16

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

7/13

North Memorial Whiz Bang Race 10K, 5K, Kids

Robbinsdale, MN

Run

6/16

The Women’s Half Marathon

Bloomington, MN

Run

7/13

NHCASA Spearfish Canyon Half Marathon & 5K Spearfish, SD

Run

6/15

Rock ‘n Sole Half Marathon, 1/4 Marathon 5K

Milwaukee, WI

Run

7/13

Burnsville Retro 5K

Run

Burnsville, MN

6/16

Whipper Snapper Races for Kids

Duluth, MN

Run

7/13

Make a Wish 5k

Bloomington, MN

Run

6/21

William A. Irvin 5K

Duluth, MN

Run

7/14

Hopkins Raspberry Run

Hopkins, Mn

Run

6/22

BK 5K Road Race

Winona, MN

Run

7/14

The Color Run

St. Paul, MN

Run

7/17

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

7/17

Lifetime Torchlight 5K

Minneapolis, MN

Run

Duluth, MN

Run

Waite Park, MN

Run

6/22

USA Men’s and Women’s Half Marathon Championships

Duluth, MN

Run

6/22

Garry Bjorklund Half Marathon

Duluth, MN

Run

6/22

Grandma’s Marathon

Duluth, MN

Run

7/19

Park Point 5-Miler (includes 2-mile walk and youth races)

7/20

Scheels Summer 5K

6/22

Run for the Roses

Roseville, MN

Run

6/22

Minnetonka Summer festival 8K

Minnetonka, MN

Run

7/20

Hastings River Run, 8K Run, 2K Walk/Run

Hastings, MN

Run

Rails to Trails 5K & Kids Run

Watertown, MN

Run

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

6/22

Heart Beat 5000 5K Run/Walk

Minneapolis, MN

Run

7/20

6/22

Get Your Rear in Gear - Rochester

Rochester, Mn

Run

7/20

6/22

Heart Beat 5000 5K Run/Walk

Minneapolis, MN

Run

6/22

Foot Lake 4 mile

Willmar, MN

Run

6/22

Eden Prairie Optimist Club OK 5K

Eden Prairie, MN

Run

6/22

Delta Scholarship Fund 5K Run

Minneapolis, MN

Run

6/22

Peace Trail Run/Walk

Cold Spring, Mn

Run

6/23

Heights Hustle 5K Run Walk

Columbia Heights, MN

Run

6/23

TC Pride Rainbow Run

Minneapolis, MN

Run

6/26

Moonlight 5K

St. Paul, MN

Run

6/29

Time to Fly 1K, 5K, 10K

St. Paul, MN

Run

6/29

Challenge Diabetes 5K

St. Paul, MN

Run

6/29

Circle of Life 5K-10K

Lake City, MN

Run

6/29

Komen Brainerd Lakes Race for the Cure

Brainerd, MN

Run

6/29

Burnsville Retro 5K

Burnsville, MN

Run

6/29

Yellowstone Trail Race 8 Mile/ 5K

Hammond, WI

Run

7/3

Hot Dam 5K Fun Run

Minneapolis, MN

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/4

Free to Run 4

St. Paul, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/4

Morton Firecracker Run

Morton, MN

Run

7/4

City on the Bay 10K

Walker, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

7/4

Independence 5K

Duluth, MN

Run

7/4

Independence Races

Minneapolis, MN

Run

MINNEHAHA PARK MINNEAPOLIS, MN

DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

7/20

Run for the Gold

Rosemount, MN

Run

6/1

The Fight for Air Walk

St. Paul, MN

Walk

7/21

Highland Fest 5K

St. Paul, MN

Run

5/4

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

7/21

Hopkins Raspberry Run

Hopkins, MN

Run

5/18

Blaine Triathlon

Blaine, MN

Triathlon

7/21

Xsport Fitness Rock ‘n’ Roll Half Marathon

Chicago, IL

Run

5/19

Land Between the Lakes

Albert Lea, Mn

Triathlon

7/24

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

5/25

N.Y.A.T. (Not Your Average Triathlon)

Nekoosa, WI

Triathlon

7/25

Richard A. Hoska Rice Street Mile

St. Paul, MN

Run

5/26

Tri-Barnes

Barnes, WI

Triathlon

7/25

The Naked Foot 5K

St. Paul, MN

Run

6/1

New Bri Tri

New Brighton, MN

Triathlon

7/27

Fisherman’s Point 5K Run & 5K Walk

Aurora, MN

Run

6/2

Pigman Triathlon Sprint

Palo, IA

Triathlon

7/27

Run for Blood 1/4 Marathon & 5K

Minneapolis, MN

Run

6/2

Buffalo Triathlon

Buffalo, MN

Triathlon

7/27

River Lake Days 5K

Richmond, MN

Run

6/2

Aurora BayCare Triathlon

Green Bay, WI

Triathlon

7/27

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

6/8

Liberty Triathlon Long and Olympic Course

Rockford, MN

Triathlon

7/27

Red River Run

Cold Spring, MN

Run

6/8

Chippewa Triathlon

Cass Lake, MN

Triathlon

7/27

Wabasha Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

6/8

Little Loon Triathlon (Ages 5-13)

Lake Crystal, MN

Triathlon

7/27

Challenge Cancer 5K

St. Paul, MN

Run

6/8

Life Time Kids Triathlon

Winona, MN

Triathlon

7/27

Festival of the Lakes 8K Run/Walk

Centerville, MN

Run

6/9

Life Time Triathlon

Winona, MN

Triathlon

7/27

Skirtchasers 5K

St Paul, MN

Run

6/9

Grand Rapids Triathlon

Ada, MI

Triathlon

7/27

Hagen Financial Run for Blood

Minneapolis, MN

Run

6/9

Loon Lake Triathlon

Lake Crystal, MN

Triathlon

7/31

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

6/9

Manitou Sprint Triathlon

White Bear Lake, Mn

Triathlon

5/4

Arthritis Walk

North Mankato, MN

Walk

6/9

Eau Claire Triathlon

Eau Claire, WI

Triathlon

5/4

Bladder Cancer Walk 5K

Minneapolis, MN

Walk

6/14

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

5/4

Walk MS South Dakota

4 sites in South Dakota

Walk

6/15

High Cliff Triathlon

Sherwood, WI

Triathlon

5/4

Arthritis Walk

Bismarck, ND

Walk

6/15

Fairmont Triathlon

Fairmont, Mn

Triathlon

5/5

Walk MS

Hudson, WI

Walk

6/15

Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

5/5

Walk MS Minnesotta

17 sites in Minnesota

Walk

6/15

Lakes to Pines Triathlon

Park Rapids, MN

Triathlon

5/18

Dog Walk

White Bear Lake,MN

Walk

6/22

My First Tri

Hudson, WI

Triathlon

5/18

Walk MS Iowa

6 sites in Iowa

Walk

6/23

Rochesterfest Triathlon

Rochester, MN

Triathlon

5/18

Arthritis Walk

Baxter, MN

Walk

6/23

Copper Creek Triathlon

Pleasant Hill, IA

Triathlon

5/18

We Walk Marathon

Melrose,St. Joseph, MN

Walk

6/23

Graniteman Triathlon - St. Cloud

St. Cloud, MN

Triathlon

www.midwestevents.com

6/28

Sanford Kids Tri for Health

Jackson, MN

Triathlon

6/29

Sanford Tri for Health

Jackson, MN

Triathlon

6/29

City of Lakes Tri-Loppet

Minneapolis, MN

Triathlon

6/29

Croixathlon

Hudson, WI

Triathlon

6/29

Average Joe Triathlon

Perham, MN

Triathlon

6/29

MinneMan Triathlon

Oak Grove, MN

Triathlon

6/29

North Mankato Kids Triathlon

North Mankato, MN

Triathlon

6/30

North Mankato Sprint Triathlon

North Mankato, MN

Triathlon

6/30

Lake Waconia Triathlon

Waconia, MN

Triathlon

7/4

The ZTri

Grand Rapids, MN

Triathlon

7/6

Hill City Quadna Triathlon

Hill City, MN

Triathlon

7/6

Balaton Fun Fest

Balaton, MN

Triathlon

7/13

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

7/13

Timberman Triathlon

Cohasset, MN

Triathlon

7/13

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/13

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/13

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/13

Y Kids Tri

Northfield, MN

Triathlon

7/13

Water’s Edge Triathlon

Algona, IA

Triathlon

7/13

Peewaukee Kids Triathlon

Peewaukee, WI

Triathlon

7/14

Peewaukee Triathlon

Peewaukee, WI

Triathlon

7/14

Life Time Kids Triathlon

Plymouth, MN

Triathlon

7/14

Rice Lake Triathlon

Rice Lake, WI

Triathlon

7/14

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/16

St. James Triathlon

St. James, MN

Triathlon

7/20

Tri for a Cause

Crosby, MN

Triathlon

7/20

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

7/20

Duluth Triathlon

Island Lake, Duluth, MN

Triathlon

7/20

Buzz Ryan Sprint Tri

Island Lake, Duluth, MN

Triathlon

7/20

Chisago Lakes Youth Triathlon

Chisago City, MN

Triathlon

DATE EVENTS

LOCATION

TYPE

7/21

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

7/21

Racine 70.3

Racine, WI

Triathlon

7/27

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

7/27

Chase the Police Triathlon

Walker, MN

Triathlon

7/27

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon

7/27

Waseca Kids Triathlon

Waseca, MN

Triathlon

7/28

Waseca Triathlon, Kids Triathlon, Sprint & 1/3 Ironman

Waseca, MN

Triathlon

7/28

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

4/27

Falls Duathlon

Cannon Falls, MN

Duathlon

5/4

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/5

Paper Discovery Duathlon

Neenah, WI

Duathlon

5/11

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/11

Central Lakes Duathlon

Fergus Falls, Mn

Duathlon

5/19

Gear West Duathlon

Orono, MN

Duathlon

5/24

Apple Kids Duathlon

Sartell, MN

Duathlon

5/25

Apple Duathlon

Sartell, MN

Duathlon

6/16

Papillion Days Duathlon

Papillion, NE

Duathlon

6/29

JAMS Youth Duathlon

White Bear Lake, MN

Duathlon

8/25

Minneapolis Duathlon

Minneapolis, MN

Duathlon

8/30

Harvest Kids Duathlon

Alexandria, MN

Duathlon

8/31

Harvest Duathlon

Alexandria, MN

Duathlon

5/3

LaCrosse Omniun

LaCrosse, WI

Cycle

5/4

Bike Ride Around Woman

Longville, MN

Cycle

5/5

Quadrupedal Spring Century Challenge

Dodgeville, Wi

Cycle

5/13

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

5/18

Rochester Tour de Cure

Rochester, MN

Cycle

5/26

Memorial Classic Road Race

Lester Prairie, MN

Cycle

5/26

Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/27

Memorial Classic Criterium

Brooklyn Park MN

Cycle

6/1

Minnesota State Time Trial Championshipo

St. Peter, MN

Cycle

6/1

Tour de Pepin

Lake City, MN

Cycle

6/1

Twin Cities Tour de Cure

Minneapolis, MN

Cycle

6/6

Nature Valley Grand Prix Bicycle Festival

St. Paul Area, MN

Cycle

6/7

Bike MS 150 Ride

Duluth to Twin Cities

Cycle

6/8

Rushford Nanotek Trek

Rushford MN

Cycle

6/15

Hillfest

Prescott, WI

Cycle

6/16

AttaBoy Ride

Rosemount, MN

Cycle

6/22

Superior Vistas Bike Tour

Washburn, WI

Cycle

6/22

Bike MS Cruise the Cornfields

Central Iowa

Cycle

7/4

Fourth of July Bike Criterium

Northfield, MN

Cycle

7/7

Tour de Saints

St. Joseph, MN

Cycle

7/14

Flat City Bike Race

Hopkins, MN

Cycle

7/14

Bike MS Tram Ride 2013

International Falls, MN

Cycle

7/14

Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

7/20

36th Annual Split Rock Tour

Duluth, MN

Cycle

7/21

RAGBRAI XLI

Iowa

Cycle

7/27

Bike MS:

Proctor, MN

Cycle

7/27

Tour de Bun Bicycle Classic

Montgomery, MN

Cycle

8/3

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/3

Tour de Tonka

Minnetonka, MN

Cycle

8/3

Bike MS: Pedal the Plains

Sioux Falls area, SD

Cycle

8/3

The Hartford Breast Cancer Ride

Eagan, MN

Cycle

8/15

Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/17

Habitat for Humanity Tour de Prairie Lakes

Glenwood, MN

Cycle

8/17

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/25

Woodbury Days Bike Ride

Woodbury, MN

Cycle

8/25

Lifetime Grand Fondo

Minneapolis, MN

Cycle

For our complete review visit us at www.midwestevents.com

DATE EVENTS

LOCATION

TYPE

8/25

Minneapolis Bike Time Trial

Minneapolis, MN

Cycle

8/30

La Crosse Area Labor Day Weekend Bicycle Festival

LaCrosse, WI

Cycle

5/5

Buck Hill Birch Bump

Burnsville,MN

Mntn Bike

5/11

Northern Kettles Endurance Challence

Greenbush, WI

Mntn Bike

5/18

Cable Area Off Road Classic

Cable, WI

Mntn Bike

5/19

St. Croix Woolly

St Croix Falls, WI

Mntn Bike

5/31

Camba Festival of the Trails

Camba Trails in WI

Mntn Bike

6/2

Bluff Riders Charge

Mankato, MN

Mntn Bike

6/8

Stump Farm 100

Suamico, WI

Mntn Bike

6/22

Bear Paw 10 Hour

White Lake, WI

Mntn Bike

6/23

Red Wing Classic

Red Wing, MN

Mntn Bike

6/29

Lutsen 99’er

Lutsen, MN

Mntn Bike

6/30

Red Fling Firecracker

Eau Claire, WI

Mntn Bike

7/6

Levis/Trow 100

Hatfield, WI

Mntn Bike

7/7

Cuyana Lakes Mountain Bike Fest

Crosby, MN

Mntn Bike

7/20

South Kettle Classic

LaGrance, Wi

Mntn Bike

7/14

The Great Hawk Chase

Duluth, MN

Mntn Bike

7/28

Afton Avalanche

Hastings, MN

Mntn Bike

6/15

Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

6/22

Roll for the Roses 10K

Roseville, MN

Inline

7/27

Festival of the Lakes 10 Mile Skate

Centerville, MN

Inline

5/4

END-FAR 1 Family Adventure Race

TurtleRiver SP, ND

Adv Race

5/18

Gladiator Assault Challenger

Boone, IA

Adv Race

6/8

Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN

Adv Race

6/15

END-BOB Canoe, Bike, Orienteer

Adv Race

Grand Forks, ND

6/15

Tree Town Adventure Race

Forest City, IA

Adv Race

6/20

Tough Mudder

Somerset, WI

Adv Race

6/29

Warrier Dash

Afton Alps, MN

Adv Race

7/13

END-WET Downriver Marathon

Grand Forks, ND

Adv Race

DATE EVENTS

LOCATION

TYPE

5/4

GO GREEN 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

5/4

Running in the Ruff

Milaca, MN

Trail Run

5/4

7 at 7 Trail Race

Mankato, MN

Trail Run

5/18

Uff-Da Trail Run

Woodville, WI

Trail Run

5/18

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

5/18

Superior Trail Spring Races 25K & 50 K

Lutsen, MN

Trail Run

5/18

Growing Green Trail Run

Rush City, MN

Trail Run

6/1

Chester Woods Trail Races

Rochester, MN

Trail Run

6/1

Rhubarb Run

Lanesboro, MN

Trail Run

6/1

Buffalo River Trail Run, 10K, 5K

Glyndon, MN

Trail Run

6/8

Rock N River 10K Trail Run

St. Croix Falls, WI

Trail Run

6/8

City of Trails 5K

St. Croix Falls, WI

Trail Run

6/8

Sour Grapes Half & Half

Brainerd, MN

Trail Run

6/15

Running Wild Trail Run 7K Run/1 Mile Run/Hike

Pelican Rapids, MN

Trail Run

6/15

Trail Blazer 5K & 10K

Rogers, MN

Trail Run

6/22

William O’Brien 10 Miler

Marine on St. Croix, MN

Trail Run

6/22

Peace Trail 5K Run & Walk

Cold Springs, MN

Trail Run

6/30

Firecracker Trail Run

Eau Claire, WI

Trail Run

7/6

Lakewood Hills Trail 5K

White Bear Lake, MN

Trail Run

7/6

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/13

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

7/13

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

7/27

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

8/3

Efisherman’s Picnic Trail Run 5K

Grand Marais, MN

Trail Run

8/7

Tartan Terrible

Lake Elmo, MN

Trail Run

8/7

MDRA 8x1K Cross Country Relay

St. Paul, MN

Trail Run

8/10

Veggie Run

Rush City, MN

Trail Run

8/11

Great Prairie 5K Pig Run

Farmington, MN

Trail Run

8/14

MDRA 6x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

8/21

MDRA 10 x1K Cross Country Relay

St. Paul, MN

Trail Run

8/24

St. Paul Urban Trail Marathon

St. Paul, MN

Trail Run

7/13

Go Commando

St. Paul, MN

Adv Race

7/13

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

7/13

Great Urban Race

Minneapolis, MN

Adv Race

8/24

Battle Creek 5k & 1/2 Marathon Trail Race/Run/ Pole-Hike

St. Paul, MN

Trail Run

7/20

Dirty Girl Mud Run

Des Moines, IA

Adv Race

8/28

MDRA 8x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

7/20

The Most Amazing Race

Minneapolis, MN

Adv Race

6/22

Lake Harriet 1 & 2 Mile Swims

Minneapolis, MN

Swim

7/20

MUDMAN 5K

Duluth, MN

Adv Race

7/13

END-WET 27Mile Red River Marathon swim

Grand Forks, ND

Swim

6/1

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

7/14

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

5/4

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

7/27

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

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2013 Half Marathon

WEEKEND GETAWAYS Bloomington, MN June 16 Nashville, TN September 28 Scottsdale/Tempe, AZ November 3 St. Petersburg, FL November 24

womensrunning.com Register today to experience Amazing

scene in motion Congratulations to our Chocoholic Frolic race entry winner, Danielle Anderson! Check our website for a new contest every month!

100% Irish for a Day, Wayne Kruyduba courtesy of Twin Cities in Motion 100% Irish for a Day, Wayne Kruyduba courtesy of Twin Cities in Motion

Camp Wanna Run a Mile or More, Neil Craigan

Chocoholic Frolic, Jenn Barnett Mustache Run, Justin Edberg

Camp Wanna Run a Mile or More, Neil Craigan

Chocoholic Frolic, Jenn Barnett

Camp Wanna Run a Mile or More, Neil Craigan 10 10

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Shake Your Shamrock, Jenn Barnett

Chocoholic Frolic, Jenn Barnett

Your Shamrock, Jenn Barnett

Running with the Wolves, Eric Clos Shake Your Shamrock, Jenn Barnett

Chocoholic Frolic, Jenn Barnett

Shake Your Shamrock, Jenn Barnett

TC Kids Fieldhouse Run, courtesy of Twin Cities in Motion

Shake Your Shamrock, Jenn Barnett

Time to Hit the Trail! by Marie-Christine Leisz, DO photos by Jenn Barnett

Now that the worst of winter is over, are you looking forward to running outside again? Maybe you would like to try something different this year. If so, go off road and try trail running. To get the lowdown on trail running in the Twin Cities, I talked to Maria Barton, PT. She is a Physical Therapist at Sister Kenny Sports and Physical Therapy and a seasoned ultra-marathoner and trail runner. She began trail running while participating in high school and college cross country as part of her overall training. Maria says “I was getting burned out with trying to run faster and dealing with numerous injuries running on the roads, so I decided to switch to mostly trails for a change of pace. I shifted to the point where I was doing a lot more training on trails and started to do mostly trail races instead of road races”. Maria found the trails worked different lower extremity muscle groups, especially in the hips. She found she felt much less physically spent after doing a long run on trails versus roads and recovered faster afterward. She loves the extra challenges of running over hills, mud, ice, roots and rocks. She says, “It’s so much fun! There are so many great trails to explore and races to run at all distances around our area”. It’s even more fun if you don’t mind getting dirty! Maria notes that she does not advance her mileage any differently than she would on roads but cautions you may be tempted initially to run too many miles or advance too quickly on trails

100% Irish for a Day, Wayne Kruyduba courtesy of Twin Cities in Motion

due to the forgiving nature of the trail surfaces and the novelty of discovering new trails. You may find you adopt a shorter stride when running on more technical trails and a quicker cadence - or number of steps you take per minute .She says because of the variable terrain, expect to run slower on trails compared to roads. The only special gear she recommends is a good hydration pack/belt or handheld bottle and a good pair of trail shoes. The extra traction the lugged sole provides can be a big plus. Bug spray in the summer and a head lamp in the early morning or at dusk are helpful too. Maria is a member and former officer of Upper Midwest Trail Runners (UMTR). This is a member-supported organization for anyone of any ability who likes to run off road. This organization sponsors numerous trail series including the UMTR Trail Series, 15 trail races throughout the year of varying distances around the state of Minnesota. This group also “gives back” by participating in trail maintenance, volunteering at races and promotion of trail resources, races and running throughout the upper Midwest. For more information about trail running in Minnesota, go to the Upper Midwest Trail Runners website, http://www.umtr.net. Marie-Christine Leisz, DO 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 Sister Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. www.allina.com/ahs/ski.nsf/page/Run_smart www.allina.com/ahs/ski.nsf/page/running_endurance

Spirit of the Lake, Dale Grambush

Chocoholic Frolic, Jenn Barnett

100% Irish for a Day, Wayne Kruyduba courtesy of Twin Cities in Motion

100% Irish for a Day, Wayne Kruyduba courtesy of Twin Cities in Motion 12

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Chocoholic Frolic, Jenn Barnett

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Nature Valley Bicycle Festival Celebrates 15 Years in June Midwesterners will get a rare chance to see pro cyclists in action when the 15th annual Nature Valley Bicycle Festival comes to Minnesota and Wisconsin June 6-16. The festival is an 11-day celebration of Midwest bicycle culture, and also includes amateur racing, recreational rides, free kids’ fun races, stunt riders, live music, food and drink and lifestyle expos. The Nature Valley Grand Prix has become the most prestigious race on the USA Cycling National Racing Calendar, and its growth and success can be credited to a team of volunteers and their leader, Executive Director David LaPorte, an avid cyclist and biochemistry professor at the U of M. It all began in 1998 when LaPorte was approached by the Lance Armstrong Foundation and asked to put on a bike race in the Twin Cities. The first year consisted of a criterium (short circuit race) at the State Capitol and a track race at the National Sports Center Velodrome. 14

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“Almost no one came to watch,” LaPorte said. “But we figured we’d keep doing it until we got it right. If a stage drew crowds, we added more of the same. If it was a ghost town, we replaced it.”

Some 55,000 fans now line the streets to embrace the sport, cheering for the yellow jersey leader and even ringing cow bells during key sprints where riders can rack up extra points.

The organizers added more crits in more popular destinations, which drew big crowds to watch the cyclists race around tight corners on city streets. “Cyclists in a crit can reach 40 miles an hour during sprints and over 50 miles an hour on the downhills in Stillwater. You can almost reach out and touch them as speed by,” LaPorte said. “It’s a thrilling spectacle.”

The Nature Valley Grand Prix includes road races to attract top teams. But unlike the European races, where spectators see cyclists whip by for 30 seconds on a mountain pass, the Nature Valley Grand Prix races culminate with several laps on a finishing circuit in town where fans can gather and enjoy the last half hour of the race as well as other Festival activities. Cannon Falls has been a popular stage since 2005 and Menomonie was added in 2010. Last year, Menomonie introduced a Gran Fondo and Spectator rides and this year, they will host a separate Summer Festival, which will include a street dance, rib fest and contests.

The Stillwater Criterium instantly became the race’s signature event when it was added in 2002. Its 24% climb up Chilikoot Hill is the steepest in North American Cycling and has become legendary among racers. In 2003, another crit was added in Minneapolis, where 25,000 fans now gather in Uptown on a Friday evening. Then in 2006, the St. Paul downtown crit was added, completing the trio of exciting urban races. “Crits are popular because you can see the entire race from start to finish,” said LaPorte. “They are also mobile entertainment – big parties with bicycle races in the middle.” To maintain that party atmosphere, the festival has added stunt riders, kids’ races, bike expos, food, drink and live music. Volunteers also hand out Nature Valley Granola Bars and Sports Beans along with information to educate the fans on the finer points of racing. “We want to be the NASCAR of bike racing,” said LaPorte. “We encourage our fans to have fun and enjoy the sport, but to become a bit more savvy and engaged each year.”

The schedule has remained the same for the past three years, beginning with the Minnesota Fixed Gear Classic June 6-8 at the National Sports Center Velodrome in Blaine and the Nature Valley Grand Prix pro stage bike race June 12-16 in Saint Paul on Wednesday, Cannon Falls on Thursday, Minneapolis on Friday, Menomonie on Saturday and Stillwater on Sunday. Proceeds from the festival are donated to Children’s Lighthouse of Minnesota, a pediatric hospice program

For schedules, maps and more information visit www.naturevalleybicyclefestival.com.

June 2013 MInneSOTA FIXeD GeAR CLASSIC 6-8 Blaine nATuRe VALLeY GRAnD PRIX 12 St. Paul 13 Cannon FallS 14 MinneaPoliS 15 MenoMonie 16 Stillwater ReCReATIOnAL RIDeS 15 MenoMonie

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Scenery. Food. Fun. And A Marathon?

It’s all in the unique mix that makes Ashland Superior’s Hometown. 16th Annual

October 11-12, 2013

CenturyLink WhistleStop Marathon & Half Marathon A Boston Qualifier starting in Iron River and ending in Ashland, Wisconsin. The marathon is a point-to-point course held on the Tri-County Corridor, a rail-trail paved with limestone gravel. The course offers a flat and fast running surface that is firm but is much more forgiving to the knees than asphalt. WhistleStop is a smaller race with all of the amenities of a large race! www.whistlestopmarathon.com June 15, 2013

Apostle Islands Inline Marathon & (ALMT) Half Marathon Held on Madeline Island, the Marathon is 3 loops of the 8.7-mile course, the ALMT (a little more than) Half Marathon is 2 loops, the Mad Fun Skate is 1 loop - all on new blacktop! www.apostleislandsinline.com July 21, 2013

Chequamegon Bay Sprint Triathlon

& “Little Minnow” Childrens Triathlon 500-Meter Swim in Chequamegon Bay, Lake Superior, 15-Mile Bike out and back through the Ashland countryside and Historic Downtown, 3.1-Mile Run on the Lakefront Trail. www.cheqbaysprint.com For more information on these and other Ashland Chamber Events:

www.midwestevents.com

www.visitashland.com 800-284-9484

Are you going the distAnce this yeAr? Don’t miss your favorite fall marathon sunDay, october 6 • • • •

4th largest number of Boston qualifiers in the U.S. One of the top ten marathons in the U.S. 300,000 spectators, 5,000 volunteers and 25 entertainers Health & Fitness Expo and Pasta Party

Celebrate the 4th by running a half. red, White & boom! tC half marathon Short-sleeve technical shirt and finisher’s medal Scenic urban route through historic northeast Minneapolis Chip-timed, USATF certified course

Celebrate more than the finish line this July 4th!

Register as a team and get star treatment 2-person relay: Half the distance, all the fun Select tickets for Yankees vs. Twins at Target Field at a special rate for runners and fans

Fish Out Of Water?

When you think about toeing the line at your next or first triathlon, do you have something go through your mind like this, “man, I can’t wait until the swim is over!”? If so, join the group. The swim, for most dry landers, causes the greatest anxiety in a triathlon. The hype and anticipation of race morning along with the thoughts of hitting the cold murky water with all those other people, punching and kicking away, can really be enough to make you want to just pack it up and cheer from the sidelines. So now you may be asking, “Coach Kris, how do I get better at this swimming thing?” Well, let me tell ya’. Like most things in triathlon, it’s all in the preparation. You need to increase your time in the pool now, get some feedback and practice your game day strategy. One of the cruelest facts about swimming is that you cannot get faster without putting in time in the water. You can watch all the videos you want and read every book on the market, but without actually getting wet and doing those laps, you will not see the results you are looking for. I recommend starting out swimming twice a week for at least 30 minutes to an hour at a time. Start building your base and then add a third day in the mix until you are swimming three times a week for 60 minutes a time. “But Coach Kris, my race is only an Olympic distance race, not an Ironman. Why do I need to swim that much and for that long?” Excellent question and thank you for raising your hand. Your time in the pool should be a mix of warm ups, cool downs, drills, sprints and distance practice. By swimming more than just straight freestyle at the same pace for the entire time, you learn how your body reacts to swimming at different exertion levels and also how you can rest while still moving forward. Once you have committed yourself to swimming more, it’s time to find some instruction and structure. Here are two great options; join a master’s swim group or locate a coach and get some quality one on one assistance. Do not be intimidated by the term “master’s”, it is just another way of saying adult. Masters swim groups can be found at almost every public or private pool that is 25 yards or meters long. You can also Google “masters swimming Minnesota” and get more information than you ever dreamed. A good masters program will allow you to swim with others who swim at your speed. It will also offer a well structured workout with some feedback from a coach who is supervising the workout. It is also a good idea to spend at least an hour with a coach on a one on one basis. Working directly with a coach, you will get personal and specific feedback about your swim stroke. A good coach should offer video taping of your stroke from both above and below the water, so you can visualize your form while you are swimming. You can take this information and apply it to your masters swimming. Now about that punching and kicking…….we will cover that later. Good luck and happy training. TTFN, Coach Kris

Coach Kris has been a competitive presence in triathlons since 2001 completing six Ironman races. From 2004 to 2007 he was selected as a USAT All-American Honorable Mention athlete. Kris is currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. In 2010, 2012and 2013 Kris was selected as the Official Team Coach for Team USA by USA Triathlon and accompanied Team USA to the ITU World Championships in Budapest, Hungary, Auckland, New Zealand and London, England. In 2013 he will also coach and manage the Team USA short Course Duathlon team in Ottawa, Canada. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives.

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Master Swim Team Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952/884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Vahid Sadrzadeh 651-426-3619 Triclub@trifitnesswbl.com

Black Hills, South Dakota

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Pain in the Gluteus Dr. Crystal Neal Spine and Sports institute Hip pain… who hasn’t had hip pain? The real question is what is it and how do you get rid of it? There are a plethora of hip injuries, but the most common that I see clinically is the infamous Gluteus Medius Tendinopathy. Let’s call it “Glute Med Tendinopathy” for short. Tendon-what, you ask? Tendinopathy translates as “pathology of the tendon”. Once a tendon is injured, inflammation and fluid starts to accumulate around the strained tendon. This initial injury is called “tendonitis” or inflammation of the tendon. If you are lucky and your musculoskeletal system is in tiptop shape, the tendonitis will heal and you will continue with your activity paifree in one to two weeks. If the tendonitis does not heal properly, then you are left with a tendinopathy. Glute Med Tendinopathy consists of chronic nagging posterior hip pain worsened by activity. This is commonly linked to bursitis of the hip. A bursa is a fluid filled sack that helps the tendons glide smoothly over the joints. This is the type of injury that you don’t want to “wait it out.” The best time to take care of a tendinopathy is to address it right away. Now that we know what it is, how do you get rid of it? Contrary to belief, a tendinopathy is easily treatable. Seeking early treatment and a proper diagnosis is the biggest hurdle with this injury. Deep tissue sports massage, active release technique,

PRP injections, Prolo therapy injections, or, the beloved, foam roller will help heal this chronic injury by causing micro trauma to the injured tendon. The controlled (key word here) injury sustained from this type of treatment will cause swelling and inflammation to occur at the targeted damaged site. This is a key factor in the natural healing process of the body. Surprise! Inflammation is not all bad. The second, and equally important, treatment for Glute Med Tendinopathy is to strengthen it. Strengthening the gluteus medius muscle correctly and all the other hip muscles, as well as the core, will give the injured tissue a break and allow it to heal without complications. If you suspect that you are suffering from Gluteus Medius Tendinopathy and two weeks of “at home treatment” doesn’t seem to be working, it is time to seek treatment from a sports provider.

OCTOBER 19 & 20, 2013 There’s a race for every runner—a full marathon, relay, half marathon, 10K, 5K and KidsK. A host of accompanying weekend activities abounds for the whole family. This exceptional course features a vast countryside run at the beginning and culminates in the beautiful, yet challenging Mankato river valley. The Mankato Marathon is a USATF certified course, making it a Boston Marathon qualifier. Be bold. Register now for this exceptional race.

Join the community and like us on facebook!

26.2mi

FULL MARATHON

26.2mi/4 13.1mi HALF-MARATHON

MARATHON RELAY

For a full list of events, race details, and to register go to:

www.mankatomarathon.com

10K, 5K & KidsK PRESENTED BY

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skirts start first. guys chase 3 minutes later. everyone parties after!

Join us for a 10K Run, 5K Run/Walk and Kids Fun Run to benefit cancer research at Children’s Hospitals and Clinics of Minnesota.

ST. PAUL chase. catch. party.

July 27th, 2013 – 5:00 pm Wear a Singles sticker if you want to get caught!

Minnesota State Fairgrounds International Bazaar St. Paul MN

Pine Tree Runs

Get a skirt with entry!

it’s a party that happens to have a 5k in it!

Sunday, Aug. 4, 2013 Life Time Fitness in White Bear Lake Registration starts at 7:00 a.m. Runs start at 8:00 a.m. To learn more visit childrensMN.org/ptatc.

FUEL UP! by Jill Tiffany, CN, CPT

Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™. www.jilltiffany.com

After your workout, it is important to properly (as well as promptly) refuel your body. To ensure that your body will replace the fuel where you want it to go (as muscle fuel, not as stored fat), you should consume your post-workout meal within 45 minutes. My favorite post-workout meal is a smoothie, which is very easily digested and the nutrients can be absorbed quickly by your body. Of course, your post-workout meal does not have to be a smoothie, just keep my “PFF Rule™” (always include Protein, Fat, & Fiber in a meal and/or snack) so you are properly refueling your body.

Post-Workout Smoothie (Fast, simple, delicious!) Blend till smooth: 1 cup frozen berries 2 Tbsp. chia seeds 1 scoop of Dutch Greens™ (jilltiffany.com) Add kefir to desired consistency (replenishes healthy bacteria), or almond/rice milk, or 100% fruit juice

The information in this column and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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Every Girl Has An Iron core Iron Girl empowers you to discover a personal best, embrace your strength and celebrate your accomplishment in a supportive community of women that will cheer you on. The race is what you make it - whether your first or 100th, there is a place for you at Iron Girl. Make the Iron Girl race your chance to connect with your iron core. Visit www.IronGirl.com to find an event near you.

CELEBRATING

Athleta Iron Girl Bloomington Duathlon 2 Mile Run/22 Mile Bike/2 Mile Run Sunday, September 22, 2013

YEARS

HURRY! REGISTER BY

JUNE 1

RUN HOT PARTY COOL 07.17.13 MINNEAPOLIS The Life Time Torchlight Minneapolis 5K Run is an after-work party masquerading as a fun run. Starting just before sunset, the run follows the Aquatennial parade route through the heart of downtown and finishes with a postrace party filled with music, food and ice-cold beverages.

TORCHLIGHT5K.COM

FOR BEST

PRICING