SPORTS | FITNESS | OUTDOORS
MIDWEST EVENTS JAN/FEB 2020
n o i t a n i t s e D Races Do a Race, See the World The Male Athlete Triad Resolve to Get Stronger and Faster in 2020
Race & Event Calendar www.midwestevents.com
MIDWEST EVENTS www.midwestevents.com
PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Terry Thompson terry@midwestevents.com Advertising brigid@midwestevents.com Editorial Submissions terry@midwestevents.com Photography Submissions jackkloft@gmail.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.
content
03 RACE CALENDAR
06 DESTINATION RACES
The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.
Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494
/////////////////////////////////////////////////////////////////////////////////
08 SCENE IN MOTION 14 DO A RACE, SEE THE WORLD
Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494
16 THE MALE ATHLETE TRIAD
To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18
17 RESOLVE TO GET STRONGER AND FASTER IN 2020
Congratulations to Lisa Mathewson - winner of the Jingle Bear 5K race entry and Nicole Finstad - winner of the Birkie Tour entry!
Cover photo credit: Willem Mulder This Page: Chocoholic Frolic - Smile for the Camera Mario Resendez
Check out www.midwestevents.com for our monthly race entry contests.
RACE sponsored by CALENDAR
***Dates subject to change. Please consult race websites for updates.
STAIR CLIMB Date
Events
Location
Type
2/8
Fight for Air Climb
Minneapolis, MN
Stair Climb
2/15
LLS The Big Climb
Minneapolis, MN
Stair Climb
2/29
CFF Stair Climb
Minneapolis, MN
Stair Climb
3/29
Fight for Air Climb
Des Moines, IA
Stair Climb
SNOWSHOE
1/25
Nordic Spirit
Duluth, MN
XC Skiing
1/26
Langlauf at St. Johns
Collegeville, MN
XC Skiing
1/26
Marine/O’Brien Ski Race
Marine St. Croix, MN
XC Skiing
1/30-2/2 City of the Lakes Loppet
Minneapolis, MN
XC Skiing
2/1
Mt. Ashabay Summit Ski Race
Bayfield, WI
XC Skiing
2/1
Wolf Tracks Rendezvous Ski
Minocqua, WI
XC Skiing
2/1
Moraloppet Ski for the Cure
Mora, MN
XC Skiing
1/4
Northwoods Winter Marathon/1/2 Marathon
Duluth, MN
Snowshoe
2/1
Greenway Ski Day
Grand Forks, ND
XC Skiing
1/4
North End Classic 6K/12K
Cable, WI
Snowshow
2/2
Lumberjack Jaunt
Brainerd, MN
XC Skiing
1/11
Sisu Ski Fest
Ironwood, MI
Snowshoe
2/8
Big Island and Back
Excelsior, MN
XC Skiing
1/11
RASTA Snowshoe Hare
Rhinelander, WI
Snowshoe
2/8
Hayward Lions Pre Birkie
Hayward, WI
XC Skiing
1/11
Grass River Shiver 5K/10K
Bellaire, MI
Snowshoe
2/8
Vasaloppet USA
Mora, MN
XC Skiing
1/18
Snowshoe Scurry Race 2, 10K,
Mt. Horeb, WI
Snowshoe
2/9
North End Classic
Cable, WI
XC Skiing
2/15
Book Across the Bay
Ashland, WI
XC Skiing
2/15
Finlandia Ski Marathon
Bemidji, MN
XC Skiing
2/16
Pincushion Mountain Winter Festival
Grand Marais, MN
XC Skiing
2/22 & 23 American Birkiebeiner
Cable, Hayward WI
XC Skiing
2/29
Pepsi Challenge
Biwabik, MN
XC Skiing
2/29
Squirrel Hill Loopy Loppet
Minocqua, WI
XC Skiing
3/1
Erik Judeen Classic
Duluth, MN
XC Skiing
3/14
Parallel 45 Cup
Minneapolis, MN
XC Skiing
1/18
Perkinstown Snowshoe Race
Medford, WI
Snowshoe
1/25
Mosquito Hill Snowshoe Races
New London, WI
Snowshoe
1/25
Bigfoot Snowshoe Boogie
Traverse City MI
Snowshoe
1/25
Phillips Flurry Snowshoe Race 5K /10K
Phillips, WI
Snowshoe
1/25
Noquemanon Snowshoe Race
Marquette, MI
Snowshoe
1/25
Bison Boogie 5K
Armstrong Creek, WI
Snowshoe
2/1
Iola Twilight
Iola, WI
Snowshoe
2/1
Aspirus YooperBeiner Snowshoe Race
Ironwood, MI
Snowshoe
2/1
Freezin’ for a Reason
Wisconsin Rapids, WI
Snowshoe
2/2
Snowshoe Scurry Race 3, 5K
Madison, WI
Snowshoe
2/2
City of Lakes Snowshoe Loppet
Minneapolis, MN
Snowshoe
2/2
Powder Keg Snowshoe & Fat Bike Races
Eau Claire, WI
Snowshoe
2/8
Hartley Park 10K
Duluth, MN
Snowshoe
2/8
Winter Warrior Duathlon
Janesville, IA
Snowshoe
2/8
Big Island & Back
Excelsior, MN
Snowshoe
2/15
Book Across the Bay
Ashland, WI
Snowshoe
2/15
Badger State Winter Games
Marshfield, WI
Snowshoe
2/15
Chocolate City Snowshoe Shuffle
Burlington, WI
Snowshoe
2/16
Scotch Creek Woodland Waddle
Edgar, WI
Snowshoe
2/23
Stomp the Swamp
Wausau, WI
Snowshoe
3/1
Timm’s Hill Trudge
Ogema, WI
Snowshoe
3/14
Lakewoods Hot Air for Hearts
Cable, WI
Snowshoe
1/4
XC SKI
Riverview Loppet
Brule, WI
XC Skiing
1/5
City of Lakes Pre-Loppet
Minneapolis, MN
XC Skiing
1/11
Sisu Ski Fest 5K, 15K, 31K
Ironwood, MI
XC Skiing
1/11
Buena Vista Snowjourn
Bemidji, MN
XC Skiing
1/11
Three Rivers Ski Rennet
Bloomington, MN
XC Skiing
1/17
Three Rivers Ski Rennet
Bloomington, MN
XC Skiing
1/18
Seeley Hills Classic
Seeley, WI
XC Skiing
1/18
Lapham Loppet
Delafield, WI
XC Skiing
1/19
Birkie Tour
Hayward, WI
XC Skiing
1/24
Noquemanon Ski Marathon
Ishpeming,MI
XC Skiing
1/25
Tour de Kamview
Thunder Bay, ON
XC Skiing
1/25
Cable CCSA/JNQ
Cable, WI
XC Skiing
1/25
Iowa Winter Games (IA & IL residents)
Cresco, IA
XC Skiing
RUN 1/1
Resolution Run
Woodbury, MN
Run
1/1
New Year’s Day Hopeful 5K
Maple Grove, MN
Run
1/1
Life Time Commitment Day
Various Cities
Run
1/4
Run S’More 5K
White Bear Lake, MN
Run
1/4
Polar Bear Prediction 5K
Rochester, MN
Run
1/4
Polar Dash
St. Paul, MN
Run
1/5
Zoom! Yah! Yah! Indoor Marathon
Northfield, MN
Run
1/18
Frozen 5K
Spicer, MN
Run
1/18
Freeze Yer Gizzard Blizzard Run
Int’l Falls, MN
Run
1/25
Amana Freezer 5K
Amana, IA
Run
1/25
Securian Winter Run
St. Paul, MN
Run
2/1
Rosy Cheeks 5K
Story City, IA
Run
2/1
B-rrry Scurry
Clinton, IA
Run
2/2
Freeze Your Buns Run
Hamel, MN
Run
2/2
Freeze Your Buns Run
Hamel, MN
Run
2/8
YMCA Red Flannel Run 5M, 3M
Des Moines, IA
Run
2/8
Up, Up & Away 5K Run Walk
Hudson, WI
Run
2/8
TC Kids Fieldhouse Fun Run
Minneapolis, MN
Run
2/8
Valentines Day TC 5K
Minneapolis, MN
Run
2/8
Cabin Fever Scholaraship Dash 5K
Winona, MN
Run
2/9
Hearts “r” Running 5K
Maple Grove, MN
Run
2/15
Half Fast Half Marathon, 6.55 M/5K
White Bear Lake, MN
Run
2/15
Cupid’s Undie Run
Minneapolis, MN
Run
2/15
Frozen Feet 10K/5K
Grand Forks, ND
Run
2/15
Book Across the Bay
Ashland, WI
Run
2/15
Frozen 5K
Duluth, MN
Run
2/16
Hypothermic Half Marathon
Eden Prairie, MN
Run
2/23
CRBC Chili Chase 4 Mile
Davenport, IA
Run
www.midwestevents.com 03
2/29
Frozen 5K
Minneapolis, MN
Run
2/8
Fatbike Frozen 40
Champlin, MN
Fat Tire
2/29
Special Olympics Plunge 5K
Minneapolis, MN
Run
2/8
Ham Lake SnowBowl Fat Tire Race
Ham Lake, MN
Fat Tire
3/1
Hypothermic Half Marathon
Rochester, MN
Run
2/8
Snow Bomb Fat Bike Race
Winona, MN
Fat Tire
3/7
The Sticky Stride
Cedar Falls, IA
Run
2/9
Fat Bike Vasaloppet
Mora, MN
Fat Tire
3/7
Leprechaun Chase 10K
Des Moines, IA
Run
2/15
Fat Forest Fourteen
Grand Rapids, MN
Fat Tire
3/14
Shake Your Shamrock 7K
Centerville, MN
Run
2/15
Ely Skinny Fat
Ely, MN
Fat Tire
4/25
Get in Gear 5K, 10K, Ten Mi, Half Marathon
Minneapolis, MN
Run
2/15
Lake Macbride Fat Tire Classic
Solon, IA
Fat Tire
4/25
Run for the Lakes Marathon
Brainerd, MN
Run
2/16
Scout’s Guide to the Snowpocalypse
Rochester, MN
Fat Tire
5/2
Run New Prague 1/2 Marathon, 10K, 5K
New Prague, MN
Run
2/21
Sweaty Yeti
Neillsville, WI
Fat Tire
Deadwood Mickelson Trail Marathon
Deadwood, SD
Run
2/22
Fat Bike Blitz
Becker, MN
Fat Tire
2/22
Fat Bike Invasion Series
Minneapolis, MN
Fat Tire
6/7
TRAIL & ULTRA RUN 1/4
Northwoods Winter Trail Marathon/1/2 Marathon
Duluth, MN
Trail Run
2/22
FATBIKEBLITZ
Becker, MN
Fat Tire
1/18
Wild Winter Wipeout 5K
Duluth, MN
Trail Run
2/28
24 Hour of Wirth
Minneapolis, MN
Fat Tire
1/25
Berzerker 5K
Montevideo, MN
Trail Run
3/6
Fat Bike Birkie
Cable, WI
Fat Tire
1/26
im Schnee festsitzen Trail Adventure
Bristol, WI
Trail Run
3/14
Fastenal Parallel 45
Minneapolis, MN
Fat Tire
2/8
Harrley Park 10K
Duluth, MN
Trail Run
3/14
Balsam Basher
Duluth, MN
Fat Tire
2/22
Frozen 4 Hour
Duluth, MN
Trail Run
3/14
Big M Firetower Fat Bike
Manistee, MI
Fat Tire
2/23
Boreas Trail Run
Bristol, WI
Trail Run
2/29
Cirrem
Cumming, IA
Gravel
3/7
Freezin’ For A Reason
Garrison, IA
Trail Run
1/11
St. Croix 40 Winter Ultra
Hinckley, MN
Ultra
Dubuque, IA
Adv Race
1/25
Arrowhead 135 Mile Ultra
International Falls, MN
Ultra
3/21
END Sure Trail Ultra Marathon
McLeod, ND
Ultra
Sandstone, MN
Event
ADVENTURE RACE 1/18
Triple D Endurance Race
EVENTS 1/3-5
Sandstone Ice Festival
WINTER TRI’s and DU 1/15
Forest Frenzy Winter Tri
Boulder Junction, WI
Winter Tri
1/25
Washburn Winter Tri
Washburn, WI
Winter Tri
3/1
Stride, Ride, Glide Tri
Superior, WI
Winter Tri
3/1
Loppet Winter Triathlon
Minneapolis, MN
Winter Tri
2/15
Winter Warrior Duathlon
Janesville, IA
Winter Du
TRIATHLON 1/19
YWCA of Minneapolis Indoor Tri
Minneapolis, MN
Triathlon
2/16
YWCA of Minneapolis Indoor Tri
Minneapolis, MN
Triathlon
2/9
Tri-U-Mah Indoor Triathlon
UM Minneapolis, MN
Triathlon
2/22
Blizzard Blast indoor Triathlon
Eau Claire, WI
Triathlon
3/15
Eden Prairie Indoor Tri
Eden Prairie, MN
Triathlon
3/15
YWCA of Minneapolis Indoor Tri
Minneapolis, MN
Triathlon
4/19
YWCA of Minneapolis Indoor Tri
Minneapolis, MN
Triathlon
1/5
IAMFAT 2020
Iowa City, IA
Fat Tire
1/5
Framed Bikes Pre-Loppet
Minneapolis, MN
Fat Tire
1/11
Fat Bike Rennet
Bloomington, MN
Fat Tire
1/11
Norpine Fat Bike Classic
Lutsen, MN
Fat Tire
1/18
Frozen Gnome Fatbike Challenge
New Richmond, WI
Fat Tire
1/18
Arctic Fat Fever
Excelsior, MN
Fat Tire
1/18
Snow Crush Fat Tire Race
Faribault, MN
Fat Tire
1/18
Triple D Winter Race
Dubuque, IA
Fat Tire
1/18
Frosted Fatty
Duluth, MN
Fat Tire
1/19
Fat Chance
Crystal Mtn., MI
Fat Tire
1/25
Solstice Chase
St. Croix Falls, WI
Fat Tire
1/25
Fatbike Frozen Forty
Champlin, MN
Fat Tire
1/25
Frozen Fat Fondo
Davenport, IA
Fat Tire
1/26
B-B-BRRR
Fargo, ND
Fat Tire
1/30
Fat Tire Sprint Relays
Minneapolis, MN
Fat Tire
2/1
Fired Up Fat Bike Tour
Lake City, MN
Fat Tire
2/1
UHCCF Frosty Fat Tire Festival
Minnetonka Beach, MN
Fat Tire
2/1
BRR Ride
Perry, IA
Fat Tire
Minneapolis, MN
Fat Tire
Fat Tire Loppet
2/8
Fat Bike Invasion Series
Minneapolis, MN
Fat Tire
2/8
45NRTH Whiteout
Ironton, MN
Fat Tire
04
www.midwestevents.com
Jason C. Brown REALTOR
612-834-9229
2140 Hoffman Rd. White Bear Lake, MN 55110
We repair sailboats, motorboats, jet-skis
CYCLING- Road, Fat Tire, Gravel
2/2
Buying or Selling Call Me First!
-you name it!
-Rotted Floor & Transom Replacement -Fiberglass Repair - Awlgrip Painting -Bottom Painting - Mast Rigging -Sailboat Retrofitting -Storage & Shrink Wrapping -Sail Repair - Bottom Cleaning & Buffing -Sailboat Parts & Accessories
REE
F Estimates!160 Slip651.429.7221 Marina on White Bear Lake
4120 Hoffman Rd White Bear Lake Monday-Friday / 9am-5pm Saturday / 10am-2pm
*Sunday & Evenings by Appointment
www.midwestevents.com
05
DESTINATION RACES ELY MARATHON
September 26, 2020 Ely, Minnesota http://www.elymarathon.com/ 26.2 miles/13.1 miles/ 5K/ Kids’ Run/ Portage & Relay Experience nature at its finest! Run through whispering trees, along the banks of the splashing lakes and along the bubbling brooks. Soar with the eagles and run with the bears! The Ely Marathon brings you the race of a lifetime! This top notch race features the professionalism of a Boston qualifier yet the personal care and charm of a small town. The crisp, clear fall air will revitalize you like no other! This race includes a full marathon, half marathon, and a canoe portage and portage relay division. That’s right – you can choose to portage a canoe on your shoulders for the duration of the race, or share the experience with your friends in the relay division! Bring the kiddos along to race in the Dorothy Molter Root Beer Marathon. Kids run 25 miles prior to race day and finish the last 1.2 miles of the marathon route to finish on the marathon finish line and receive all the marathon swag! Warm up with our 5k Glow Run the night before! Make it a weekend adventure! Ely is the entry to the Boundary Waters Canoe Area – enjoy a paddle or a hike. We are also home to the International Wolf Center and Bear Center, as well as loads of shopping, exploring and eating!
MED CITY MARATHON
May 23-24, 2020 Rochester, MN www.medcitymarathon.com Marathon, Relay, 20 Mile, Half Marathon, 5K & Kids events This is the 25th Anniversary of the Med City Marathon! To celebrate everyone this year will get a JACKET AND A DRAWSTRING BAG saying 25th Year of Med City Marathon. Same course as 2019, the first 8 miles are mostly downhill , then the last 5 miles or so are flat along the Zumbro River on the Mayowood Trail to the Mayo Civic Center. The marathon continues from downtown to run a large loop around Rochester and finishing up on the Mayowood Trail to the finish line. Since 1996, Med City Marathon has been providing a high quality, fun and energetic marathon in Rochester. The event starts in Byron and runs through many of the trails system that Rochester has to offer. Come see all the great parts of Rochester, MN via the Med City Marathon course! Celebrate with Med City Marathon for the 25th anniversary! Special events and great items for the athletes! The Founder Wally Arnold says “We have always tried to provide a race that I would have loved to run”. In 2016, Med City Half Marathon was voted one of the top 2 half marathons in Minnesota by the 100 Half Marathons Club members.
RUN NEW PRAGUE
May 2nd, 2020 New Prague, MN www.runnewprague.com 13.1 / 10K / 5K / Kids Fun Run Enjoy a pleasant run through the beautiful countryside for Run New Prague’s 35th annual event. With plenty of distance options, you’ll be sure to find the perfect fit. Once you cross that finish line, grab your well-deserved complimentary beverage and enjoy our post-race party in Memorial Park. Czech us out!
GET IN GEAR
April 25, 2020 Minnehaha Park, Minneapolis, MN http://www.getingearevents.com
Join Get in Gear events for our 43rd Annual Rite of Spring on Saturday, April 25 with our Kid’s fun run event on Friday, April 24. New in 2020 is the addition of a 10 mile which now gives options for either a 5K, 10K, 10M or Half Marathon. Medals, shirts and shuttle included in registration fee. Aid stations, post-race food, awards and prize money. Get in Gear matches donations to Girls on the Run Twin Cities and to ROTC Troops for Tomorrow. The last Saturday of April at historic Minnehaha Falls in Minnehaha Park on a beautiful course on the Mississippi River is a must do on your list of runs. 06
www.midwestevents.com
www.getingearevents.com
DEADWOOD MICHELSON TRAIL MARATHON June 7, 2020 Deadwood, SD www.deadwoodmickelsontrailmarathon.com Marathon, Half Marathon, Relay Marathon, 5K, Kids 1K 26.2 Miles of Black Hills Beauty. Kick off 2020 by registering for a DMTM event! The Deadwood Mickelson Trail Half and Full Marathon is a point to point course, beginning in the historic mining town of Rochford, South Dakota, and finishes at the historic Engine House in Deadwood. The Half Marathon is also a point to point course, starting at the 13.1 mile mark of the full marathon. Walker Friendly. Race caps at 3000 participants, don’t wait to register!
SQUARE LAKE TRIATHLON WEEKEND September 5-6, 2020 Stillwater, MN www.mmraces.com 70.3 Triathlon, Aqua Bike on Sept. 5 Sprint Triathlon, Aqua Bike on Sept. 6
A weekend-long series of racing events located at Square Lake Park in Stillwater, MN. This race route is quite popular with the local athletes due to the pristine, crystal -clear waters of the lake and the rolling hills of the scenic horse country setting.
BRAINERD JAYCEES RUN FOR THE LAKES MARATHON April 24-25, 2020 Nisswa, MN http://runforthelakes.com 26.2 miles/13.1 miles/10k/5k/1K/ZeroK/Marathon Relay
Enjoy the weekend in the Brainerd Lakes area. Wind your way through beautiful Northwoods and lakes in the Brainerd Lakes area. This Boston qualifier has a run for everyone. Friday night races include the 1K Kids Fun Run and 5K run. Saturday includes a full marathon, half marathon, relay, and 10K. Bring your Run for the Lakes experience to the next level and try the Uffda Challenge. Run the 5K Friday night and the Full Marathon, Half Marathon or 10K on Saturday and receive bonus swag and a medallion clip. All proceeds from the race are donated to various non-profits.
RUN STILLWATER RACE SERIES Stillwater, MN www.runstillwater.com
Join us in 2020 for the Run Stillwater race series. Runners have called it the “best kept secret in the Twin Cities.” Five spectacular races in the St. Croix Valley just east of the metro area: The Stillwater Half Marathon Memorial Day weekend, May 23; the Lift Bridge Road Race 10-mile June 27; the fabulous St. Croix Crossing Half Marathon July 25, Gopher to Badger Half August 8; and the Stillwater Boom Site Log Run 10-mile September 19. Find more info at www.runstillwater. com.
www.midwestevents.com
07
scene in motion Jingle Bear 5K; Midwest Events
Chocoholic Frolic; Smile for the CameraMario Resendez
Jingle Bear 5K; M
Fast Before the Feast; Minnefota Moments
Jingle Bear 5K; Midwest Events
Jingle Bear 5K; Midwest Events
08
www.midwestevents.com
Chocoholic Frolic; Smile for the CameraMario Resendez
Fast Before the Feast; Minnefota Moments
Jingle Bear 5K; Midwest Events
Midwest Events
Jingle Bear 5K; Midwest Events
Chocoholic Frolic; Smile for the CameraMario Resendez
Fast Before the Feast; Minnefota Moments
www.midwestevents.com
09
Jingle Bear 5K; Midwest Events
Jingle Bear 5K; Midwest Events
Jingle Bear 5K; Midwest Events
10
www.midwestevents.com
Jingle Bear 5K; Midwest Events
unleash
Presented by
Celebrating Strength, Health, & Empowerment
Race benefits the Minnesota Ovarian Cancer Alliance (MOCA) Long Sleeve Tech T-shirt Amazing medal Dance Warm-up Great Cause Save $5 using Promo Code: UTS2020
May 3, 2020 Mayo High School Rochester, MN Women’s 5K & 10K Run 5K Co-ed Walk, Kids K
www.unleashtheshe.com
www.midwestevents.com
11
12
www.midwestevents.com
MMRaces
LEARN MORE at Midwestevents.com
MIDWEST MULTISPORT RACES
SMORES 5K
HALF FAST HALF
CAMPWANNARUN
NEW BRI TRI
MANITOU TRI
01/04
02/15
04/18
06/14
06/21
OAKDALE SPRING CLASSIC DU
MY FIRST TRI JULY
TURTLEMAN
ST PAUL TRI
MY FIRST TRI
06/27
07/11
08/08
08/15
08/22
SQUARE LAKE KIDS TRI
SQUARE LAKE 70.3
SQUARE LAKE SPRINT
ONE LAST TRI
09/04
09/05
09/06
SCARE IN WHITE BEAR
GREAT PUMPKIN CHASE
FAST BEFORE THE FEAST
5 K
5K, 10K, & TRAIL RUN
5K, 10K, & FUN RUN
10/30
10/10
11/26
5K
SHORT, LONG, & REVERSE
K I D S T R I A T H L O N
! NEW
5K, 6.55, & 13.1
SUPER SPRINT
70.3
5K, 11K, & 13.1
SPRINT/OLYMPIC
SPRINT
SPRINT/OLYMPIC
SPRINT
SPRINT/OLYMPIC
! NEW
SUPER SPRINT
FALL CLASSIC DU
SPRINT/OLYMPIC
SHORT, LONG, & REVERSE
09/13
09/26
Get Ready For 2020...
FEB. 8, 2020 U.S. BANK PLAZA | MINNEAPOLIS, MN
31 FLOORS | 680 STAIRS REGISTER TODAY! FightForAirClimb.org QUESTIONS? EventsMN@Lung.org 651-227-8014
DO YOU HAVE WHAT IT TAKES TO MAKE IT TO THE TOP? www.midwestevents.com
13
Do a Race, See the World
by Kris Swarthout
R
acing or participating in endurance events can be one of the best ways to see the world. Not only do you get to travel to a fun new place, but you also get a unique opportunity to interact with people from the local culture. Traveling to a race should not be a stressful event. Take some basic precautions and plan extensively on the front end and you can ensure the result will be smooth and enjoyable.
The first step is choosing an event. The world is your oyster here. Two of my favorites have been the Aruba Half Marathon and Ironman Switzerland. Larger format events will historically provide you with more resources and if you are traveling to an area where you do not speak the language, larger races will traditionally have someone who can speak to you in English. After choosing your event, you now have to decide if you are going to use a travel company or plan the trip yourself. I have done both and can say that the investment into a reputable race travel company is worth the investment. For multisport athletes, we have many working parts and using a company that can take care lodging, ground transport, mechanical issues and whatever else should come up, can allow you to focus on what you traveled to the location to do, race. I would recommend Endurance Sports Travel and Ken Glah from personal experience. While in Switzerland, EST took great care of us and I have seen them continue to do the same at many other races. If you should choose to plan for yourself, you are going to want to be vigilant with your choices. Airlines vary on bike fees, but the good news is there are some out there who do not charge oversized fees. Ground transportation can be problematic in the sheer size of what you are traveling with. Bike boxes, suitcases and extra people require a big vehicle; make sure you ask if your provider can 14
www.midwestevents.com
handle it all. There is nothing worse than sitting curbside in a foreign country trying to flag down a big taxi. Be sure your hotel allows bikes. Some hotels get picky about bikes in rooms. Small elevators and tight quarters are the norm outside the US, be ready. Find a local bike shop that can help with any of your needs. Inevitably things will happen and it is comforting when you know there is a professional mechanic nearby. Also a good shop will carry most of what you may have forgotten or what you were not able to pack, like CO2 cartridges. The local store will also most likely be cheaper than the expo and helps support the local economy. For running races, you won’t have any of these worries since the only things you are packing are your shoes and some light weight running gear. Ground transport will still be a basic need, but you won’t have the bulky bags triathletes carry. Outside of logistics, take time to plan how you are going to travel. No matter what kind of event you are doing, you will need to take care of your body during your travels. Investing in a high quality pair of compression socks is a good start. Swelling of the feet, ankles and calves can be a frustrating side effect of long haul flying. Compression socks will help keep your lower legs and feet fresh as a daisy; they also help to stave off deep vein thrombosis which can occur in some endurance athletes. If you are a serious athlete, plan to bring some of your own food and a water bottle. Airline food has come a long way, but it is still fairly rich, fairly heavy and most times higher in sodium than you may care for. Packing your own food allows you to keep with your personal nutrition plan while you are flying. A water bottle seems to be the newest and most trendy accessory for athletes. I rarely see athletes without some high end water carrier covered in stickers. This fashion statement un-
like most others is actually quite useful. Staying hydrated and having a way to carry water with you at all times is not only vital for keeping your body chemistry in balance, but it can also save you money. Whatever you should choose to do and wherever you should choose to do it, plan ahead. As the old adage goes, prior planning prevents poor performance. Good luck and happy training. Coach Kris
Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. 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. www.finalk.com
Master Swim Teams
FastjetMasters, Competitive Swim Team, Foss Swim School Mon/Wed/Fri 6-7am 763.398-3399 12440 Aberdeen St NE, Blaine, MN www.fossswimschool.com
Barracuda Aquatic Club
Bloomington, Shakopee Jeff Lee 952.884.3703 www.baccudas.org
Minneapolis YWCA Otters
Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_membership/swimming/masters_swim_team/
North Suburban Aquatic Club/NSAC Year round programs for all ages, Iincluding Masters, morning/evening Mounds View School District Pools www.nsmakos.org
I Swim Masters Team
6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612.226.8720 www.iswimllc.com
Minneapolis YWCA Total Immersion Weekend
Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement. Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 01.18.2020 01.19.2020 or 02.22.2020 - 02.23.2020 Speed clinic 01.25.2020 www. totalimmersion.net/get-coached/workshops/venueevents/34-minneapolis-ywca-downtown www.midwestevents.com
15
The Male Athlete Triad: Advancing the Health of Male Athlete by Val Schonberg
P
articipation in sports and regular physical activity offers many important health benefits for both male and female athletes of all ages. However, some athletes are at an increased risk for illness and injuries and it’s important to be able to identify who these athletes might be. The Female Athlete Triad (Triad) is well-known and has been researched extensively to help identify female athletes at risk for a triad of interrelated conditions that include low energy availability, menstrual dysfunction and low bone mineral density. Menstrual irregularities are often the first sign of females at risk; but, what about male athletes? How can health providers, trainers, coaches, etc. identify males at risk for similar conditions and improve prevention and treatment?
In recent years, the sports science community has suggested that conditions associated with the Triad and energy deficiency are not merely female issues, and therefore in 2019 the Male Athlete Triad was formally recognized by the newly re-named Female and Male Athlete Triad Coalition (DeSouza, et al, 2019). Although male exercisers do not experience menstrual irregularities, the coalition described scientific evidence for the interrelationship of low energy availability (LEA), bone loss and low production of reproductive hormones, i.e. testosterone, among male athletes. Research shows that an association exists between compromised nutrition and/or high training volume with low libido, low testosterone and low bone mineral density – with a relatively high incidence of bone stress injuries occurring in the presence of low bone mineral density. Thus, bone injury has been recognized as the first presenting feature of associated Triad conditions in males. Energy deficiency or LEA is emerging as one of the most significant factors associated with illness and bone injuries among male and female athletes. Moreover, prolonged or untreated LEA can cause unfavorable physiological and psychological outcomes that may impair an athlete’s long-term health and sports performance. LEA can occur for a variety of reasons including athletes simply not eating enough food to cover 16
www.midwestevents.com
the cost of exercise plus the energy (calories) required for optimal metabolic function, health, and growth (in the case of young athletes) to disordered eating and eating disorders. In 2014, the International Olympic Committee addressed this issue by introducing the concept of Relative Energy Deficiency in Sport or RED-S as a more comprehensive, broader term to describe a syndrome of symptoms that affect both male and female exercisers with LEA. However, the sports medicine and scientific communities have argued that RED-S research has not been rigorous enough to effectively address the impact of sex-specific differences on energy availability, reproduction and bone in male versus female exercisers. As the scientific community continues to explore and understand the parallels, as well as sexspecific differences, among energy availability, metabolism, reproduction and bone; athletes, coaches, and sports medicine providers can begin to highlight the importance of risk identification by recognizing that the Triad is not just a female issue. For example, low body weight, average weekly running mileage >30 km, and a previous stress fracture are risk factors identified for low bone density in exercising men. Furthermore, studies presented by the Female and Male Athlete Triad coalition suggest that high volumes of exercise training and the failure to fuel adequately to meet energy needs results in LEA. Even short-term energy restriction (50% over three days) can result in a decrease in bone formation in trained male runners (DeSouza, et al, 2019). Recommendations for Prevention and Treatment 1) Increase awareness that the prevalence of disordered eating behaviors among male athletes is common. 2) Avoid restrictive diets, such as those that eliminate entire food groups or that recommend fasting. 3) When increasing training volume, plan to
increase caloric intake to fuel the additional activity. 4) Recognize male athletes that may be at high risk, such as those participating in sports emphasizing leanness, including endurance, aesthetic and weight class and screen for triadlike conditions. 5) Consult with a qualified sports medicine professional about unexplained and repeated stress fractures or injuries in male athletes. Tests for endocrine hormones, thyroid function, testosterone levels and vitamin D deficiency may be needed. 6) To reverse energy deficiency or assess nutrition status, consult with a Registered Dietitian Nutritionist (RDN) who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a qualified RDN at www. scandpg.org or www.sportsRD.org. Whether you are an elite, competitive athlete in high performance sports or a casual exerciser, under fueling activity may result in adverse health consequences that can be difficult to recover from. Preventing injury with proper training, rest, recovery, footwear, and adequate nutrition is the best way to avoid getting sidelined, staying healthy, and achieving your top performance. Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.
Resolve to Get Stronger and Faster in 2020 The Benefits of Weight Training for Runners
by Dr. Marie-Christine Leisz
I
f you are a runner, you probably spend most of your training time on the road or trail. You may have heard there is evidence that combining weight or strength training with a running program may enhance performance. But, what kind of weight training should you do and often should you do it? First, it is important to understand what happens physiologically when we run or engage in weight training. Simply put, endurance training like running, improves the ability of the heart and lungs to take up oxygen and pump the oxygenated blood and other nutrients to the rest of the body efficiently. Endurance activity also trains the Type I muscle fiber which enable us to perform aerobic, that is oxygen utilizing exercises like running for a long time without fatigue. The Type I muscle fibers recover relatively quickly, making it possible to train daily. Weight training affects the Type II muscle fibers. These fibers make up our “power” muscles and get bigger and stronger when we weighttrain. Type II muscle fibers utilize anaerobic metabolism to generate energy. This includes the limited glycogen stores in the muscle among other substrates. Type II fibers can generate a lot of force but fatigue quickly as the metabolic substrates are depleted. The Type II fibers break down on an elemental level in response to weight training. That is why we get sore 2448 hours after weight training sessions. As the fibers heal, they get bigger or hypertrophy and bigger equals stronger. This is also why it is not recommended to weight-train the same muscle groups daily. Athletes should allow at least 48 hours between weight training sessions to permit Type II fibers to recover. So, how does strengthening the Type II fibers help a runner? To answer that question, Richard Blagrove, a British sports scientist, reviewed all available literature and published his findings in Sports Medicine in 2018. He concluded that for a runner with at least 6 months experience, participating in a 6-20 week weight training program, improved running economy between
2-8%. Running economy is defined as how efficiently oxygen is utilized while running at a sub-maximum speed. In other words, if running economy improves, it takes less oxygen or energy to run. In running groups studied, performance in time trials and sprint speed improved. Some runners cut several minutes off personal best times just by consistently participating in a weight training program. This performance improvement is thought to be due to stronger muscle fiber contraction and the increased amount of force the muscles generates In addition to the improvement in muscle strength, sports scientists speculate that weight training improves performance by helping the neuromuscular system - the brain, spinal cord and nerves stimulating the muscle - work faster. It may also “pre-activate” the muscles to create the right amount of stiffness in the tissues to help absorb shock, store and return energy. But, the type of weight lifting required to reap these benefits is not the low weights- high repetition training most of us are familiar with. Rather, we need to lift heavy weights with low repetitions, to get more efficient. Many runners have avoided weight-lifting for fear increased muscle bulk would make them heavier and thus slower. However, no studies found a change in body composition during the weight-training period.
3. 4.
you can lift with one repetition, for 3-6 sets of 5-15 repetitions, is required for performance benefit. Activities recommended: Exercises recommended include barbell squats, deadlifts, step-ups, lunges and calf raises Training and recovery time: Athletes should strength-train 2-3 times per week. It is important to allow at least 3 hours of recovery time between running and weight lifting sessions. Remember, Type II fibers need 48 hours to recover and get stronger.
The authors stress that doing a weight training program consistently is the key to success. It will take about 6 weeks to notice improvement but once the weight training is stopped, benefit will be quickly lost. Since the ramp-up to spring running is about 12 weeks away, I hope I have convinced you to begin a weight training program to make 2020 your most successful running season ever!
James Alexander, an Australian Sports Scientist, just published an infograph in the British Journal of Sports, to succinctly summarize how to integrate this type of weight training into a running training program. He suggests: 1.
2.
Hire a trainer: As there is risk of injury starting this kind of weight training program, it is suggested you hire a trainer or seek the advice of an experience resistance coach. This will ensure you understand proper weight lifting technique and how to advance your program safely Lifting loads: It is suggested that lifting loads of 60-80% of the maximum weight
Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/
www.midwestevents.com 17
5K & 7K
2020 JOIN US
on March 14th for the 8th Annual Shake Your Shamrock 5K and 7K.
Get a FREE souvenir pint glass!
REGISTER NOW at Midwestevents.com