Midwest Events July/August 2013 by Midwest Events

SMALL TOWN TRIATHLON BIG TIME EXPERIENCE

Whether you’re new to triathlon or a seasoned pro, Life Time Tri Maple Grove is the very best choice for you! Now in our 4th year, we are gearing up for our

at any distance. Grab your family and friends and join us for a fun day of runs, walks and activities everyone will enjoy. Medtronic Twin Cities Marathon Weekend’s Saturday Events include a 10K, 5K, mile, half mile and races just for the little ones. It’s all the excitement of marathon day, but with distances for all ages and abilities.

best event ever, held at a picture-perfect venue and filled with wonderful people. Race the full event, or compete on a relay team in either the shorter Sprint, or the full International distance. No matter what the finish clock says, you’ll have the time of your life. Hurry, this race will sell out early! Register today at LifeTimeTri.com

Friends. Family. Fun.

08.24.13 Diaper Dash • Toddler Trot • Half Mile Diana Pierce Family Mile

Part of Medtronic Twin Cities Marathon Weekend Saturday, OctOber 5 On the State capitOl grOundS

contents 04 Race Calendar 08 Scene in Motion photos from recent events

13 David Thompson Interview

On the Cover: 2013 LifeTime Tri Trinona Male Champion David Thompson, 4 time winner. Photo by John Linn, Adventure Studios. This Page: Overall winner Kevin Oâ&#x20AC;&#x2122;Conner in the Manitou Tri; Photo by Jenn Barnett

14 Sports Drinks 15 Hot Weather Running 18 Punching and Kicking - triathlon swim tips 20 Preventing Lyme Disease

Congratulations to Timothy Pratt - April contest winner of the Medtronic Twin Cities Marathon race entry and Pamela Heinzen, Kim Coffield, Kara Grones, Leah Hanson and Angela Alaspa- May contest winners of the Explore Minnesota Challenge entries. Check out www.midwestevents.com for our monthly race entry contest! Julyâ&#x20AC;&#x2122;s contest is for 2 entries to Athleta IronGirl!

RACE CALENDAR

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DATE EVENTS

LOCATION

TYPE

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

DATE EVENTS

LOCATION

TYPE

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/25

Esprit de She 5K & 10K

Edina, MN

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/25

Richard A. Hoska Rice Street Mile

St. Paul, MN

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/25

The Naked Foot 5K

St. Paul, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/27

Fisherman’s Point 5K Run & 5K Walk

Aurora, MN

Run

7/4

Morton Firecracker Run

Morton, MN

Run

7/27

Run for Blood 1/4 Marathon & 5K

Minneapolis, MN

Run

7/4

City on the Bay 10K

Walker, MN

Run

7/27

River Lake Days 5K

Richmond, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, MN

Run

7/27

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

7/4

Independence 5K

Duluth, MN

Run

7/27

Red River Run

Cold Spring, MN

Run

7/4

Independence Races

Minneapolis, MN

Run

7/27

Wabasha Riverboat Days 5K & 10K

Wabasha, MN

Run

7/6

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/27

Challenge Cancer 5K

St. Paul, MN

Run

7/6

Pan O Prog Run

Lakeville, MN

Run

7/27

Festival of the Lakes 8K Run/Walk

Centerville, MN

Run

7/6

St. Urho Run 10K, 5K

Menahga, MN

Run

7/27

Hagen Financial Run for Blood

Minneapolis, MN

Run

7/6

Nisswa Firecracker

Nisswa, MN

Run

7/27

Skirtchasers 5K

St. Paul, MN

Run

7/7

Bowlus 5K

Bowlus, MN

Run

7/31

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

7/10

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

8/3

Minnesota Half Marathon & 5K

St. Paul, MN

Run

7/13

Willow River Run

New Richmond, WI

Run

8/3

Hearts Healing Hearts 5K

Sartell, MN

Run

7/13

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

8/3

Dump Run

Aitkin, MN

Run

7/13

Scholarship 5K

Apple Valley, MN

Run

8/3

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, MN

Run

7/13

Andover Family Fun Fest 5K

Andover, MN

Run

8/3

Crosslake Dam Run 5K 10K

Crosslake, MN

Run

7/13

River Falls Days Run

River Falls, WI

Run

8/3

Tall Timber Days 5K

Grand Rapids, MN

Run

7/13

Bay to Bay 10K Run and Walk

Silver Bay, MN

Run

8/3

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/13

Eastview’s Scholarship 5K

Apple Valley, MN

Run

8/3

Granite City 5K

St. Cloud, MN

Run

7/13

Monticello River Fest 5K

Monticello, MN

Run

8/3

Hanover Harvest Festival 5K

Hanover, MN

Run

7/13

April Sorensen Memorial Half Marathon

Hayward, WI

Run

8/3

Strive Scholarship Taco Johns Run Baby Run White Bear Lake, MN

Run

7/13

Henning Festival Polzine Run/Walk

Henning, MN

Run

8/4

Pine Tree Classic 5K, 10K

White Bear Lake, MN

Run

7/13

North Memorial Whiz Bang 10K, 5K, Kids

Robbinsdale, MN

Run

8/4

Northland Teal Run 5K Run/Walk

Brainerd, MN

Run

7/13

NHCASA Spearfish Canyon Half & 5K

Spearfish, SD

Run

8/7

Tartan Terrible

Lake Elmo, MN

Run

7/13

Burnsville Retro 5K

Burnsville, MN

Run

8/10

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

7/13

Make a Wish 5k

Bloomington, MN

Run

8/10

Yellow Rose 5K Walk/Run

Warroad, MN

Run

7/14

Hopkins Raspberry Run

Hopkins, Mn

Run

8/10

Dream Mile 5K & 10K

Minneapolis, MN

Run

7/14

The Color Run

St. Paul, MN

Run

8/10

Irish Fair Run with the Celts

St. Paul, MN

Run

7/17

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

8/10

Stockyard Days 5K & 10K

New Brighton, MN

Run

7/17

Lifetime Torchlight 5K

Minneapolis, MN

Run

8/10

Miles for Melanoma

St. Paul, MN

Run

7/19

Park Point 5-Miler, 2m walk, kids run

Duluth, MN

Run

8/10

Head 4 Awareness

Chaska, MN

Run

7/20

Scheels Summer 5K

Waite Park, MN

Run

8/10

Scenic Sinkhole Scramble

Northome, MN

Run

7/20

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

Hastings, MN

Run

8/10

Dru Sjodin Purple Elephant

Pequot Lakes, MN

Run

7/20

Rails to Trails 5K & Kids Run

Watertown, MN

Run

8/10

Emotions Inmotion 5K Run/Walk for Mental Health

Minneapolis, MN

Run

7/20

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

8/10

Challenge Addiction 5K

St. Paul, MN

Run

7/20

Run for the Gold

Rosemount, MN

Run

8/10

Faster Than the Pastor

Brooklyn Park, MN

Run

7/20

Stillwater Log Run

Stillwater, MN

Run

8/11

Great Prairie 5K Pig Run

Farmington, Mn

Run

7/21

Highland Fest 5K

St. Paul, MN

Run

8/11

MDRA 15K, 5K

Edina, MN

Run

7/21

Hopkins Raspberry Run

Hopkins, MN

Run

8/13

Festival 5.1K

Duluth, MN

Run

7/21

Xsport Fitness Rock ‘n’ Roll Half Marathon

Chicago, IL

Run

8/15

TRIA Runnin’ With the Law 5K

Minneapolis, MN

Run

7/24

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

8/16

Young Life 5K

Detroit Lakes, MN

Run

www.midwestevents.com

DATE EVENTS

LOCATION

8/16

Ragnar Relay

8/17

Ki Chi Saga Days 5K and 15K

8/17

TYPE

DATE EVENTS

LOCATION

TYPE

Winona to Minneapolis Run

9/21

Sharing Life Walk/Run Event

St. Paul, MN

Run

Chisago City, MN

Run

9/21

Maranatha’s Road Race

Forest Lake, MN

Run

Snail Run 1K, 5K, 10K

Vadnais Hts, MN

Run

9/21

Alma Mater Trotter 5K

Eden Prairie, MN

Run

8/17

TCO Joint Jaunt

Edina, MN

Run

9/21

Columbus Fall Fest 5k, Mile, Kids 1/4 Mile

Forest Lake, MN

Run

8/17

Minnesota Lynx Run

Vadnais Hts, MN

Run

9/21

Dash for Dads 5K for Prostate Cancer

Minneapolis, MN

Run

8/17

Strive Wellness 4 Mile Run

Owatonna, MN

Run

9/21

Purple Stride Rochester

Rochester, MN

Run

8/17

TC Lung Run and Walk

Minneapolis, MN

Run

9/21

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

8/17

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

9/21

Walker North Country Marathon

Walker, MN

Run

8/18

Fishhook Challenge 1/2 Marathon& 5K

Park Rapids, MN

Run

9/21

A Knights Trail 5K, Kids 1/2 Mile

Mounds View, MN

Run

8/18

Fifteen’s 5K for Cystic Fibrosis

Minneapolis, MN

Run

9/21

Fox Cities 5K Run Walk

Appleton, WI

Run

8/18

Healthy Strides

Paynesville, MN

Run

9/21

SeptemberFest Run With the Flock 5K

Eagan, MN

Run

8/18

Leading Ladies Marathon

Spearfish, SD

Run

9/22

Fox Cities Marathon Half Marathon

Appleton, WI

Run

8/24

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

9/22

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

8/24

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

8/24

Officer Shawn Silvera Memorial Run

New Brighton, MN

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

8/24

Challenge Arthritis 5K

St. Paul, MN

Run

9/28

Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI

Run

8/25

Minnesota State Fair Milk Run

St. Paul, MN

Run

9/28

Plymouth Fire Fighters 5K

Plymouth, MN

Run

8/25

Stiftungsfest 5K

Norwood,, MN

Run

9/28

Challenge Aging 5K

St. Paul, MN

Run

8/29

Geezer Chase

St. Louis Park, MN

Run

9/28

Monument Marathon Full & Half Marathon

Scottsbluff/Gering, NE

Run

8/31

The Glo Run

Bloomington, MN

Run

9/28

Heritage Days Fall 5Mile & 5K

New Richmond, WI

Run

8/31

Women Rock 10K, 1/2 Marathon, Marathon

St. Paul, MN

Run

9/28

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/2

MDRA Victory Labor Day Races

Minneapolis, MN

Run

9/28

Radisson Childhood Fun Run

Minnetonka, MN

Run

9/6

Taste of Greece 5K

Minneapolis, MN

Run

9/28

Scarecrow Stampede

North Branch, Mn

Run

9/7

Say Thanks Day

Fort Snelling, MN

Run

9/28

Wild Hog Half Marathon, 10K & 5K

Grand Forks, ND

Run

9/7

Suds Run

Minneapolis, MN

Run

9/28

Radisson’s Childhood 5K & Kids Run

Minneapolis, MN

Run

9/7

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

9/28

Harvest Hustle

Eau Claire, WI

Run

9/7

Boots & Boas 5K

Eden Prairie, MN

Run

9/28

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/7

Bolder Dash 5K, 10K

Minneapolis, MN

Run

9/28

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/7

Run for Their Lives

Milaca, MN

Run

9/14

Arthritis Walk

Edina, MN

Walk

9/7

Dick Beardsley 1/2 Marathon, 5K run/Walk

Detroit Lakes, MN

Run

9/28

Challenge Walk MS

Twin Cities, MN

Walk

9/7

Lupus Walk for Hope & 5K Run

Plymouth, MN

Run

10/12 Arthritis Walk

Grand Forks, ND

Walk

9/8

America the Beautiful 5K

Andover, MN

Run

7/6

Lakewood Hills Trail 5K

White Bear Lake, MN

Trail Run

9/8

Grandma’s Minnesota Mile

Duluth, MN

Run

7/6

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

9/8

Burnsville Heart of the City 10K & 5K

Burnsville, MN

Run

7/13

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

9/8

Defeat of Jesse James 5K/15K

Northfield, Mn

Run

7/13

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

9/8

MDRA City of Lakes 25K

Minneapolis, MN

Run

7/17

Endless Summer Trail Run Murphy 10K

Savage, MN

Trail Run

9/13

Minser Chiropractic 1K/5K Walk Run

St. Cloud, MN

Run

7/27

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

9/14

Get Ready to Rock 5K, 10K, 20 Mile

White Bear Lake, MN

Run

8/3

Efisherman’s Picnic Trail Run 5K

Grand Marais, MN

Trail Run

9/14

Wo-Zha-Wa Run 2013 1/2 marathon, 4 mile

Wisconsin Dells, MN

Run

8/7

Tartan Terrible

Lake Elmo, MN

Trail Run

9/14

St. Bonaventure Pro Life 5K

Bloomington, Mn

Run

8/7

MDRA 8x1K Cross Country Relay

St. Paul, MN

Trail Run

9/14

Bunker Stampede 5k

Coon Rapids, MN

Run

8/10

Veggie Run

Rush City, MN

Trail Run

9/14

Bear Water Run

White Bear Lake, MN

Run

8/11

Great Prairie 5K Pig Run

Farmington, MN

Trail Run

9/14

Catch the Spirit 5K

Burnsville, MN

Run

8/14

Endless Summer Trail Run Lebanon 7MI

Eagan, MN

Trail Run

9/14

Dash for Dads 5K & 1K

St. Cloud, MN

Run

8/14

MDRA 6x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

9/14

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

8/21

MDRA 10 x1K Cross Country Relay

St. Paul, MN

Trail Run

9/14

Turkey Day 10K

Worthington, MN

Run

8/24

St. Paul Urban Trail Marathon

St. Paul, MN

Trail Run

9/14

Riverfront Run 5 & 10K

Hudson, WI

Run

8/24

Battle Creek 5k&1/2 Trail Race/Run/Pole-HikeSt. Paul, MN

Trail Run

9/15

Q. Cumbers Fall Harvest 5K

Edina, MN

Run

8/28

MDRA 8x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

9/15

Richfield STEM School Back to School 5K

Richfield, MN

Run

9/4

Autumn Trail Series

Bloomington, MN

Trail Run

9/15

US Constitution Day 5K

Andover, MN

Run

9/5

North Shore Trail Run

Lutsen, MN

Trail Run

9/19

Esprit de She

Maple Grove, MN

Run

9/6

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN

Trail Run

9/19

Best Buy United Way 5K

Richfield, MN

Run

9/7

Supertior Trail Fall Races - Marathon & 50M Lutsen, MN

Trail Run

9/19

Runnin’ With the Law Tria 5K

Minneapolis, MN

Run

9/7

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

9/20

Fox Cities Marathon - Kids Fun Run

Appleton, WI

Run

9/7

Pat Boros Trail Run 10K

New London, MN

Trail Run

9/20

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

9/14

Muscle Milk Woodsy

Savage, MN

Trail Run

9/21

Jon Francis 1/2 Marathon, 8K & 1 Mile

Stillwater, MN

Run

9/14

Bunker Stampede

Coon Rapids, Mn

Trail Run

DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

9/15

Fort Snelling Relays

Minneapolis, MN

Trail Run

8/10

Northwoods Triathlon

Nevis, MN

Triathlon

8/17

Habitat for Humanity Tour de Prairie Lakes

Glenwood, MN

Cycle

9/24

Seeley Lions Club Pre-Fat Mntn Bike Race

Seeley, WI

Mntn Bike

9/15

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

8/10

Wingkids Triathlon

Red Wing, MN

Triathlon

8/17

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/3

Minnesota Half Marathon Inline Skate

St. Paul, MN

Inline

9/18

Autumn Trail Series

Bloomington, MN

Trail Run

8/11

Wingman Triathlon

Red Wing, MN

Triathlon

8/25

Woodbury Days Bike Ride

Woodbury, MN

Cycle

8/24

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/20

Twisted Maze Run Afterhours

West Salem, WI

Trail Run

8/11

Eco Friendly Tri

Rochester, MN

Triathlon

8/25

Lifetime Grand Fondo

Minneapolis, MN

Cycle

9/14

North Shore Rollerski Marathon

Duluth, MN

Inline

9/21

Twisted Maze Run Rise & Shine

West Salem, WI

Trail Run

8/11

Green Lake Triathlon

Spicer, MN

Triathlon

8/25

Minneapolis Bike Time Trial

Minneapolis, MN

Cycle

7/13

END-WET Downriver Marathon

Grand Forks, ND

Adventure Race

9/21

Trees and Trails 5K

Mahtomedi, MN

Trail Run

8/17

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/30

Labor Day Weekend Bicycle Festival

LaCrosse, WI

Cycle

7/13

Go Commando

St. Paul, MN

Adventure Race

9/21

Surly Trail Loppet

Minneapolis, MN

Trail Run

8/18

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

9/7

Tour of Cuyuna

Crosby, MN

Cycle

7/13

Paul Bunyan Extreme 5K

Nisswa, MN

Adventure Race

9/21

Birkie Trail Run & Trek Marathon to 5K

Hayward, WI

Trail Run

8/18

Pigman Triathlon Long and Olympic Course

Palo, IA

Triathlon

9/8

St. Paul Classic Bike Tour

St. Paul, Mn

Cycle

7/13

Great Urban Race

Minneapolis, MN

Adventure Race

9/21

A Knights Trail

Mounds View, Mn

Trail Run

8/18

St. Paul Triathlon

St. Paul, MN

Triathlon

9/14

PurpleRide Twin Cities 2012

Maple Grove, MN

Cycle

7/20

Dirty Girl Mud Run

Des Moines, IA

Adventure Race

9/21

Renewable Trail Run/Walk 10K, 5K run/walk Sandstone, MN

Trail Run

8/24

My First Tri

Hudson, WI

Triathlon

2/16

The Abominable Fat-Bike Race

Tomahawk, WI

Mntn Bike

7/20

The Most Amazing Race

Minneapolis, MN

Adventure Race

9/22

Falls Colors Trail Run

Rush City, MN

Trail Run

8/24

LifeTime Tri - Maple Grove

Maple Grove, MN

Triathlon

7/6

Levis/Trow 100

Hatfield, WI

Mntn Bike

7/20

MUDMAN 5K

Duluth, MN

Adventure Race

9/27

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

8/25

Michigan Titanium

Grand Rapids, MI

Triathlon

7/7

Cuyana Lakes Mountain Bike Fest

Crosby, MN

Mntn Bike

8/2

Savage Days 5K Mud Run

Savage, MN

Adventure Race

7/11

Duluth Running Co. Aquathon Series

Duluth, MN

Aquathon 8/25

Superior Man Triathlon

Duluth, MN

Triathlon

7/20

South Kettle Classic

LaGrance, Wi

Mntn Bike

8/3

Camp TITAN

Buck Hill, MN

Adventure Race

7/18

Duluth Running Co. Aquathon Series

Duluth, MN

Aquathon 8/25

Lakes Country Triathlon

Baxter, MN

Triathlon

7/14

The Great Hawk Chase

Duluth, MN

Mntn Bike

8/10

Muck Ruckus MS Twin Cities

Dresser, WI

Adventure Race

7/25

Duluth Running Co. Aquathon Series

Duluth, MN

Aquathon 8/31

St. Croix Valley Tri Olympic, Sprint & Kids Tri Hudson, WI

Triathlon

7/28

Afton Avalanche

Hastings, MN

Mntn Bike

8/10

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adventure Race

8/1

Duluth Running Co. Aquathon Series

Duluth, MN

Aquathon 8/31

Cloverleaf Lakes Triathlon

Clintonville, WI

Triathlon

8/3

Wisc Single Speed State Chamapionship

Mequon, WI

Mntn Bike

8/17

MUDMAN 5K

Kimball, MN

Adventure Race

7/4

The ZTri

Grand Rapids, MN

Triathlon

9/1

Hyvee Triathlon

Des Moines, IA

Triathlon

8/4

Border Crossing

River Falls, WI

Mntn Bike

8/17

Mankato Mud Run

Mankato, MN

Adventure Race

7/6

Hill City Quadna Triathlon

Hill City, MN

Triathlon

9/1

MSU Fall Triathlon

Mankato, MN

Triathlon

8/10

RASTA Rock’n Root

Rhinelander, WI

Mntn Bike

8/24

Ngede Challenge 50k Adventure Race

Amery, WI

Adventure Race

7/6

Balaton Fun Fest

Balaton, MN

Triathlon

9/7

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

8/18

Dirt Spanker Classic

Superior, WI

Mntn Bike

8/24

END-AR24 24 Hour Adventure Race

Walhalla, ND

Adventure Race

7/13

Elysian Rookie’s Triathlon

Elysian, MN

Triathlon

9/8

Square Lake Triathlon - Long Course

Stillwater, MN

Triathlon

8/24

Seeley Lions Club Pre-Fat Mntn Bike Race

Seeley, WI

Mntn Bike

9/7

Warrier Dash

Hugo, MN

Adventure Race

7/13

Timberman Triathlon

Cohasset, MN

Triathlon

9/8

Burrito Union 5 & 10 Hr Triathlon

Superior, WI

Triathlon

8/24

Pitch Black Singletrack

Rockdale, WI

Mntn Bike

9/7

Uff-Da Mud Run

Grand Forks, ND

Adventure Race

7/13

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

9/8

Ironman Wisconsin

Madison, WI

Triathlon

9/1

Laddie’s Loppet

Callaway, MN

Mntn Bike

9/12

Haunted Hay Run

Columbus, MN

Adventure Race

7/13

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

9/15

One Last Tri

Marine on St. Croix, MN Triathlon

9/13

Camba Fat Tire Tour

Seeley, MN

Mntn Bike

9/14

MUDMAN 5K

Fargo, ND

Adventure Race

7/13

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

8/4

Esprit de She

Lakeville, MN

Duathlon

9/13

Chequamegon Fat Tire Festival

Cab le WI

Mntn Bike

9/28

Sajai Foundation’s Amazing Walk

Minneapolis, MN

Adventure Race

7/13

Y Kids Tri

Northfield, MN

Triathlon

8/25

Minneapolis Duathlon

Minneapolis, MN

Duathlon

9/14

Northern Kettles Fall Epic

Kewauskum, WI

Mntn Bike

7/13

Water’s Edge Triathlon

Algona, IA

Triathlon

8/30

Harvest Kids Duathlon

Alexandria, MN

Duathlon

9/22

Single Track Escape

St. Cloud, MN

Mntn Bike

7/13

Peewaukee Kids Triathlon

Peewaukee, WI

Triathlon

8/31

Harvest Duathlon

Alexandria, MN

Duathlon

7/14

Peewaukee Triathlon

Peewaukee, WI

Triathlon

9/14

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

7/14

Life Time Kids Triathlon

Plymouth, MN

Triathlon

9/15

Dousman Duathlon

Dousman WI

Duathlon

7/14

Rice Lake Triathlon

Rice Lake, WI

Triathlon

9/21

Treadman Duathlon

Pine Island, MN

Duathlon

7/14

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

9/22

Athleta Iron Girl Duathlon

Bloomington, MN

Duathlon

7/20

Tri for a Cause

Crosby, MN

Triathlon

9/28

Cascade Falls Duathlon

Osceola, WI

Duathlon

7/20

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

7/13

END-WET 27Mile Red River Marathon swim Grand Forks, ND

Swim

7/20

Duluth Triathlon

Island Lake, Duluth, MN Triathlon

7/14

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

7/20

Buzz Ryan Sprint Tri

Island Lake, Duluth, MN Triathlon

7/27

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

7/21

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

8/10

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

7/21

Racine 70.3

Racine, WI

Triathlon

8/18

Great Prairie Open Water Swim

Minneapolis, MN

Swim

7/27

Castle Rock Triathlon

Friendship, WI

Triathlon

8/24

Lake Rebecca 5K

Lake Rebecca, MN

Swim

7/27

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

9/7

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

7/27

Chase the Police Triathlon

Walker, MN

Triathlon

7/4

Fourth of July Bike Criterium

Northfield, MN

Cycle

7/27

Just Tri It! Youth Triathlon

Trempeleau,WI

Triathlon

7/7

Tour de Saints

St. Joseph, MN

Cycle

7/27

Waseca Kids Triathlon

Waseca, MN

Triathlon

7/14

Flat City Bike Race

Hopkins, MN

Cycle

7/27

Chisago Lakes Youth Triathlon

Chisago City, MN

Triathlon

7/14

Bike MS Tram Ride 2013

Intl Falls to Duluth, MN Cycle

7/28

Chisago Lakes Triathlon

Chisago City, MN

Triathlon

7/14

Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

7/28

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

Waseca, MN

Triathlon

7/20

36th Annual Split Rock Tour

Duluth, MN

Cycle

7/28

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

7/21

RAGBRAI XLI

Iowa

Cycle

8/3

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

7/27

Bike MS:

Cycle

8/3

Rootbeer Kids Triathlon

Duluth, MN

Triathlon

7/27

Tour de Bun Bicycle Classic

Montgomery, MN

Cycle

8/3

Lakefront Days Triathlon

Prior Lake, MN

Triathlon

7/28

MN Major River to River Ride

Hastings, MN

Cycle

8/3

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

8/3

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/3

Brewhouse Triathlon

Duluth, MN

Triathlon

8/3

Tour de Tonka

Minnetonka, MN

Cycle

8/4

Oshkosh Triahtlon

Winneconne, WI

Triathlon

8/3

Bike MS: Pedal the Plains

Sioux Falls area, SD

Cycle

8/4

Steelhead 70.3

Benton Harbor, Mi

Triathlon

8/3

The Hartford Breast Cancer Ride

Eagan, MN

Cycle

8/10

Splash Swim & Dash Kids Triathlon

Lino Lakes, MN

Triathlon

8/15

Esprit de She

Mendota, MN

Cycle

8/10

Green Lake Triathlon

Spicer, MN

Triathlon

8/15

Ride to Cure Diabetes

LaCrosse, WI

Cycle

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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

10K, 5K & KidsK PRESENTED BY

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

www.mankatomarathon.com

scene in motion

Med City Marathon; SPX Photos

Nature Valley Stillwater; Jenn Barnett

Cinco De Mayo Duathlon; Neil Craigan Photography

Gorilla Run; SPX Sports

Trinona Triathlon; John Linn, Adventure Studios Trinona Triathlon; John Linn, Adventure Studios

Trinona Triathlon; John Linn, Adventure Studios

Cell Com Green bay Marathon; Mike Roemer Photography

Cinco De Mayo Duathlon; Neil Craigan Photography

TC 1 Mile; Paul Phillips at Competitive Image

Trinona Triathlon; John Linn, Adventure Studios

Devin Nevada Hank Run; Ron Engh 08

Cinco De Mayo Duathlon; Neil Craigan Photography

www.midwestevents.com Devin Nevada Hank Run; Terry Thompson

Cell Com Green bay Marathon; Mike Roemer Photography

LaCrosse Grandad half Marathon; La Crosse Camera Club

Med City Marathon; SPX Photos

Manitou Sprint; Jenn Barnett

Cinco De Mayo Duathlon; Neil Craigan Photography

TC 1 Mile; Paul Phillips at Competitive Image

Manitou Sprint; Jenn Barnett

LaCrosse Grandad half Marathon; La Crosse Camera Club

10 10

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Med City Marathon; SPX Photos

Nature Valley - Stillwater; Jenn Barnett

Shake Your Shamrock, Jenn Barnett

Med City Marathon; SPX Photos

Shake Your Shamrock, Jenn Barnett

An Interview with 2013 Trinona Male Champion David Thompson

TC 1 Mile; Paul Phillips at Competitive Image

By Life Time Tri Trinona Photo by John Linn, Adventure Studios

TC 1 Mile; Paul Phillips at Competitive Image

LaCrosse Grandad half Marathon; La Crosse Camera Club

Pro David Thompson returned to Trinona to take his fourth win on Sunday. We caught up with him to chat about Minnesota racing, babies, and fresh produce. You’re a four-time Trinona alum. What’s your favorite thing about the race?

10kato; SPX Photos

My favorite thing about the race is all the little things Dave Schutz and his staff have put into the race: race poster, unique race T-shirts, local support, Battle for the Bluff, kids’ race, time trial, local stone trophies, podium girls, Amanda singing the National Anthem and so on. What do you like about racing in Minnesota, on your home turf? The obvious reason is that I don’t have to fly. But, there is also plenty of competition in Minnesota these days. Dan Hedgecock, Devon Palmer and others always make it a race.

Cell Com Green bay Marathon; Mike Roemer Photography

You and your wife had a baby last year. Has that change affected your training and racing at all? LaCrosse Grandad half Marathon; La Crosse Camera Club

Twin CiTies: sepT. 28–29, 2013

The first summer there weren’t many changes to my day-to-day operations. My wife took care of most of the feedings for obvious reasons. Now that our son is more of a toddler and is bottle-feeding, I’m doing more daddy daycare and less training. My training volume has probably been cut in half compared to last season. I’m still racing about 20 races this season, which is normal. What’s more difficult: getting proper rest while traveling, or with a baby in the house? Any tips for getting sleep despite a hectic or unpredictable schedule?

2 dAys. 50k.

COnneCT TO end MULTipLe sCLeROsis

It’s far less stressful for me to travel than be at home. I actually feel somewhat recovered now coming home from a race. However, I actually get a decent amount of sleep at home because my wife does most of the night feedings. The difference is in adjusting to a baby’s needs. The only tip is I have is don’t give tips. Everyone’s situation is different, so I don’t try tell anyone else what to do. Almost every piece of advice someone gave us and said worked magic with their kid never actually worked for us. Tell us about your plans for the 2013 season: How many races are you targeting, and what are your goals for the season? I’m racing about 20 times this year. Right now, my goal for the season is to get back into shape. With the cold, snowy, and now rainy spring, training was a little set back. I’ve been using the races so far as hard workouts. I’ll make my decision in July which race to target – probably the Hy-Vee 5150 U.S. Championship. I’ve had good races there the last two years. You can find my full schedule on thompsontri.com. Your love of McDonald’s has been pretty well documented. But what about produce: are there any fruits or vegetables you couldn’t live without? I love almost all fruit. Fruit salad is one of my favorite summertime dishes. Avocados made into guacamole with salt, lime, and cilantro is also a favorite. It seems you’ve battled injuries fairly consistently (like all endurance athletes do at one time or another). Is there a secret to walking the line between pushing the limits of performance and pushing that edge of an injury? Knowing when to give up is a key to success. If you have a chronic injury, it’s usually better to stop training right away than to slog along down a painful and frustrating season. Do what you can. If biking and swimming don’t aggravate your injury, go wild. If you have an acute injury, then sometimes you can just tough it out. For example, I’ve raced with road rash, a broken wrist, dislocated shoulder, and broken finger.

ACCepT THe CHALLenGe! 2dayChallenge.org 12

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cw13_AdsBathroom5x7.75.indd 1

www.midwestevents.com 6/19/13 3:43 PM

Sports Drinks: Healthy or Hype?

Hot Weather Running by Marie-Christine Leisz, DO

by Jill Tiffany, CN, CPT

Sports drinks are meant to be used as a replace ment for loss of water and electrolytes in athletes. However, it is estimated that less than 1 percent of the people who use sports drinks are actually benefitting from them. Why? Most people are not exercising hard enough to warrant their use. If you are exercising for 30-45 minutes a day, at a moderate intensity, then water is the best thing to help you stay hydrated. If you are exercising for more than 45 minutes (or at a very high intensity, or in extreme conditions such as high heat), then you may need more than just water. However, I still caution the use of store-bought sports drinks because most contain high amounts of sugar (nearly as much as many sodas), HFCS (highfructose corn syrup), artificial flavors and food coloring, and high levels of acidity to extend shelf life. (Researchers cut calves’ teeth in half and

immersed them in either a sports drink or water. After 90 minutes, the ones placed in sports drinks had developed dozens of tiny holes! Incidentally, there was no damage to the ones immersed in water.) If you exercise for more than more than 45 minutes there are healthy (and less-expensive) alternatives to store-bought sports drinks. Bio: 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™.

Home-Made Sports Drink (makes about 1 quart)

• • • •

Although it hasn’t seemed like it, summer is finally here! Several years ago, I explained how to stay safe and train well running in the winter. Today’s topic is safe summer running. First, the physiology! The human body has an amazing ability to maintain a relatively stable internal temperature. This is accomplished by auto-regulation, balancing heat production with dissipation. Most of the heat in the body is produced by contraction of the muscles. So, during exercise like running, heat generation rises. If the body cannot step up heat elimination and internal temperature rises too high, heat- related illness can occur. Symptoms of these illnesses range from mild heat exhaustion with fatigue and muscle cramps, to severe heat stroke with loss of consciousness and multi-system organ failure. Other factors contributing to heat related illnesses are inadequate conditioning and dehydration. Lack of acclimatization can also contribute. This may affect all of us if we transition rapidly from our long cool spring to heat and humidity this summer without about 2 weeks of moderate temperatures in between. The body cools itself by several mechanisms. Radiation is loss of heat from the warm skin to the cooler environment. The body can also be

Hydration: You can lose between 6-12 ounces of fluid each hour during a long run on a hot day. Adequate hydration is probably the most important factor preventing heat-related illness. You should drink adequately throughout the day and at least 16-32 ounces of water about 2 hours before a run in the heat. Weigh yourself before you run so you know how much fluid you need to replace after the run. Drink 5-10 ounces of water every 15 – 20 minutes during exercise. If you run for longer than an hour, you may want to switch to a sport drink with 4-8% carbohydrates. Weigh yourself after the run and replace 16 ounces of fluid for every pound lost. If you are a newer runner, be sure to practice drinking on the run before trying it in a race. Clothing: Don’t over-dress. Wear loose-fitting running clothes made of tech fibers that wick sweat to aid evaporation. Light colors reflect the sun’s rays, dark colors absorb them. Don’t wear

3 ½ cups water 4 Tblsp. raw honey ¼ tsp. Himalayan sea salt juice of 2 lemons or limes (or one of each)

Be Sensible! The hotter it is the easier you should take it. If it is extremely hot, forget it! Be aware of the symptoms of heat-related illness. If you develop a headache, lightheadedness, weakness or muscles cramps, stop immediately! Get in a cooler environment and drink fluids. I recommend avoiding NSAIDs like ibuprofen before you run, especially on a hot day. These meds make the renal arteries constrict and if you are not adequately hydrated, your kidneys can suffer. Last but not least, don’t forget the sunscreen! Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: www.allina.com/ahs/ski.nsf/page/running_endurance www.allina.com/ahs/ski.nsf/page/Run_smart

T e am I nT raining: f o r2 5y e ars ,t h epe o pl e w h orun,w al k ,s w im and c y c l et orais ef undsf o rl if e s av ing t re at me nt s . J o in t h ene x tge ne rat io no f T e am I nT raining.

C E L E B R AT I N G

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Time & Place: Run early in the day or later in the evening when it is cooler. Stay off the asphalt and run on the trails. Run in the shade or better yet, in the woods.

Here are some simple strategies recommended by the American College of Sports Medicine to prevent heat-related illness while running:

This is a tasty and healthy alternative to store-bought sports drinks for those days when you are exercising for long periods or in extreme heat conditions! (Another great option for a sports drink is coconut water. It contains more potassium per serving than a banana and is one of the highest known sources of electrolytes!)

cotton. It wicks inefficiently soaking up sweat. Avoid hats. If you must wear one, make sure it’s well ventilated and light in color.

cooled by convection - air is blowing over the skin. Evaporation occurs when we sweat and the water in the sweat converts to water vapor. All of these cooling mechanisms are hampered if the weather is very hot and humid.

YEARS

N o wt raining f o rT o ughM udde r,D o o rC o unt yC e nt ury ,P ineT re eC l as s ic1 0 K , M o ns t e rD as h ,M e dt ro nicT w in C it ie sM arat h o n,C h ic agoM arat h o n,and t h e 1 0 t hA nnualN ik eW o me nM arat h o nf o rL L S .

J o in us ! w w w . t e amint raining. o rg/ mn

Scenery. Food. Fun. And A Triathon?

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 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 July 20, 2013

Bay Days Fun Run 5K/10K November 9, 2013

Chick-uamegon

Women’s 5K & 10K Walk/Run Railyard Park in Ashland. www.visitashland.com D ASHLAN ural M l Historica l of Capita ! in Wiscons 16

Pine Tree Runs 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.

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.

For more information on these and other Ashland Chamber Events:

www.visitashland.com 800-284-9484

www.midwestevents.com

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

Punching & Kicking by Kris Swarthout photo by Brigid Thompson

We last saw our heroes tentatively toeing the shoreline of their first triathlon of the season. Since then, they have spent numerous hours staring at an endless black line on the bottom of their local pool. Occasionally, they brave the weeds of their local swimming hole (with a wetsuit on, of course). The missing item to their training has been the preparation for the inevitable contact that traditionally comes from a triathlon swim. Often times referred to as “the washing machine”, contact in a triathlon swim is not to be taken lightly. Over the past 5 years more focus has been given towards increasing the safety of the swim. This is due to the rise in popularity of the sport and thus also the rise in fatalities, normally associated with the swim portion of the event. In years past it was seen as a badge of honor for athletes to line up as many as 2500 deep for the cannon blast of a mass start. Today common sense and focused research has race directors looking for a new way to get the party started. With all that said, it is still up to the individual athlete to prepare themselves for the inevitability of swimmer on swimmer contact in the water. It is my personal belief that if a swimmer/triathlete is better prepared or acclimated to the unknowns of what the water can bring, he/she can better control the anxiety that will inevitably come with contact. There are stories that surface from the pro field that talk about how triathletes will pull, push and climb over each other on purpose in order to gain an advantage or neutralize other athletes in the swim. That is another training lesson for another day. Today we will discuss how Joe/Joanne Triathlete can best prepare for full contact swimming. There are two places that swim preparation can take place, the pool or the lake. For pool swimming, I suggest putting as many people as you can find in a single lane. Have everyone bunched 18

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up against the wall and then say go! For any of these training sessions, I highly suggest a lifeguard, or safety personnel, close by just in case. By putting all these swimmers together you will begin to experience the chaos of the mass start. You are guaranteed to get kicked, slapped, climbed on and splashed at. If you don’t experience any of these things, you either don’t have enough swimmers or you are not trying hard enough. You can also line the pool lane on both sides with people holding kick boards. As the swimmer comes down the lane, the others splash, whack and create waves, which will hopefully disrupt the normal breathing and stroke patterns of the swimmer. For the lake, there are a few different options to recreate a triathlon swim. First, you can do the same as we did in the first pool drill. In this instance, athletes need to group together as much as possible in the water. In the lake try to stay close to the shore or in a depth that allows people to simply stand up if they need to. The theory is, the more you experience the contact the less it will jar you. The trick is to not think about it, not stress out about it and focus on getting the next stroke correct. If a leg kick messes up your stroke, forget about it and focus on making the next one correct. Controlling your breathing is vital as well. If you are truly in the thick of it, you can increase your sighting strokes and that can help get the air you need inside you. Whatever you do, do not hold your breath, this can be a fatal error on your part, and we don’t particularly like fatal errors in my business. The other thing to think about is preparing your equipment. I strongly suggest putting on your goggles with the strap under your swim cap. If you have long hair, you can put on a swim cap first, put on your goggles second and put on another cap on over your goggle straps third. This method will best prepare you for the possibility that your goggles become dislodged from your

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

eyes. Without the strap being under your cap, you can kiss them goodbye, thus ending your PR swim attempt. A few years ago a friend of mine created a commercial for a popular energy bar spoofing what we just talked about in this article. Take a minute out of your busy work day and kill some time watching this, you are guaranteed to laugh or we will refund the price you paid to read this article. http://www.youtube.com/watch?v=r3S0wu4Zbfk 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.

minnehaha park minneapolis, mn

Preventing Lyme Disease by Dr. Elizabeth Maloney Summer is here and the urge to be outdoors can’t be ignored. Before your next camping trip, hike, bike, or picnic, add bug protection to your gear. Bites, stings and mouthfuls of gnats are hard to ignore and can cut into your fun but it’s the bite you’ll never feel that can ruin entire days and possibly the summer or even longer. Deer ticks carrying Lyme and other diseases are out in force from early spring to late fall. These guys are essentially weightless, you won’t notice them crawling around looking for a place to bite. And, because they inject an anesthetic as they bite, you won’t feel that either. The unfed tick nymph is the size of a period, which means you probably won’t see them. So clearly the best way to avoid getting Lyme disease is to avoid ticks. Ticks dry out easily so they’re mostly in moist or shady areas. You’ll find them near fallen logs and in long grasses, waiting to latch on to whatever passes by. Sticking to the center of the trail when you’re hiking or biking and staying out of the brush will keep you out of their reach. Set up camp in sunny spots where the grass is short or worn away. If you can’t avoid them, insecticides and repellants will provide some protection. Treat clothing and gear with permethrin, an insecticide. It kills on contact and lasts for several weeks and through multiple washings. It comes in sprays and liquids and is sold at outdoor stores and online. Picaridin and DEET are repellants you apply to skin; ticks won’t bite treated areas. DEET is easier to find, use 30% or higher, but be careful because it damages many fabrics and materials, especially rubber. Picaridin, at 20%, is just as effective but without the hassles. Bring extra repellant with you because both need to be reapplied after several hours. Body-wide tick checks are the ultimate form of protection. Do them daily while in tick habitat and shortly after leaving it. Look everywhere; use a mirror or buddy to check out your back and head. Showering within 2 hours of

leaving reduces your bite risk. Remove attached ticks with a fine pointed tweezers and save them in a moist container so your doctor can examine them ASAP. Because so many ticks in MN and WI are infected, you should discuss taking antibiotics to prevent Lyme disease if your tick fed at all. Two doxycycline pills aren’t good enough; a 2011 Wisconsin Medical Journal article discusses a better approach.

Tri Club

My First Tri August 24th

Most Lyme patients don’t recall being bitten. Early disease often has a telltale rash that expands over days –weeks. Most rashes are solid, reddish-colored ovals. Bull’s-eye rashes are uncommon and 30% won’t have any rash. Other symptoms – fever, chills, headache, muscle and joint pain, and neck stiffness – feel like a “summertime flu”. See your doctor if you think you have Lyme disease. Tests aren’t useful in early disease so the diagnosis depends on tick exposure and symptoms. Initial treatment should last 3-4 weeks, longer if any symptoms linger. Summer is meant for being outdoors, just take time to prevent Lyme. Dr. Elizabeth Maloney is a Minnesota family physician and President of Partnership for Healing and Health, a medical education company providing accredited courses on tick-borne illnesses for healthcare professionals and the general public.

Whatever your goals may be, wherever your dreams may take you, enjoy your life well beyond limits.

Circuit Class

Starting July 8th Splash, Spin & Dash August 10th

Save Extra $5

On the American Birkebeiner Ski Trail!

CHOOSE FROM 5 EVENTS Marathon • Half Marathon • Marathon Relay Nordic Trek, 13.1 miles • 5K Fun Run/Walk

www.birkie.com • 715-634-5025 20

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

E R ’ U YO ED T I V IN 5k/10k RUNs CYCLE tours DUATHLONs

introducing

America’s premiere women’s athletic event series Introducing Athleta Esprit de She — The Spirit of Her Race Series that mixes camaraderie with competition. Each event features fashionable freebies, signature post race experiences and more! Everyone is invited to join us in our debut season. Registration is now open.

50 & France » july 25

duathlon

lakeville » aug 4

CYcle Tour

mendota » aug 15

5k/10K Run

maple grove » sept 19

TRIATHLONs

5k/10K Run