Midwest Events May / June 2019

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS MAY/JUNE 2019

Keto Diet Review: Risks vs. Benefits Tips for Injury Free Summer Running Race & Event Calendar www.midwestevents.com

YOU WERE MADE FOR THIS AUGUST 16 & 17

Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K Come and Tri with the YoungLife Triathlon with 15% off your registration now through July 31, 2019. Individual Triathlon promo code - ComeTri15 and Relay promo code - ComeTri15Team. Register at younglifetriathlon.com.

MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.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.

Stairs of Stillwater 5K; photo courtesy of Youth Advantage

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.

content

04 Race and Event Calendar 09 Spring Training Tips for Injury Free Summer Running

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

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11 Scene in Motion 15 How to Sight in Open Water Swimming

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

16 Race Spotlights

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

17 Ketogenic Diet: Risks vs. Benefits

Congratulations to Sara Rogers - winner of Fat Bike Birkie race entry, and Craig McCoy - winner of the Run New Prague race entry!

Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

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

RUN Date

Events

Location

Type

5/18

The Old Glory Run

Cold Spring, MN

Run

5/2

Downtown Dash 5K

Minneapolis, MN

Run

5/18

Veterans Memorial Hall 5K

Duluth, MN

Run

5/3

The Darkest Night of Your Life 4K

Coon Rapids, MN

Run

5/18

Mama Marla’s Hike it or Bike It 10K/5K

Long Prairie, MN

Run

5/4

Jump to It 5K/10K/Kids run

White Bear Lake, MN

Run

5/18

Rock ‘N Run

Little Falls, MN

Run

5/4

Challenge Arthritis/Diabetes 5K

Andover, MN

Run

5/18

Birdtown Half Marathon

Robbinsdale, MN

Run

5/4

Greg Grooters Memorial 5K

West Fargo, ND

Run

5/18

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

Daisy Dash 5K

Edina, MN

Run

5/4

Grandad Half Marathon/5K

LaCrosse, WI

Run

5/18

5/4

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/18

Book It 5K Walk/Run

Roseville, MN

Run

5/4

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

New Prague, MN

Run

5/18

Lupulin Brewing 5K, Kids Fun Run

Big Lake, MN

Run

5/4

From the Heart 1/2 Marathon /5K

Owatonna, MN

Run

5/18

Harbor House 5K/15K

Superior, WI

Run

5/4

HOPE Springs Run/Walk

Hibbing, MN

Run

5/18

Remember the Fallen 5K

Sioux Falls, SD

Run

5/4

Lake Minnewaska 5K, 10K, 13.1 mile

Glenwood, MN

Run

5/18

Be Kind 2 People

Crystal, MN

Run

5/4

5K Sap Run

Little Canada, MN

Run

5/18

Marion Arts Festival Half Marathon /5K

Marion, IA

Run

5/4

GLOmies Run for Respect

Shakopee, MN

Run

5/19

Next Steps 5K

St. Paul, MN

Run

5/4

Moose Run 10K/5K

Moose Lake, MN

Run

5/19

See It Forward Run

Bloomington, MN

Run

5/4

Run for the Roses

Hastings, MN

Run

5/19

Fast and the Furry 8K, 5K9

St. Paul, MN

Run

5/4

Global 6K for Water

Longville, MN

Run

5/19

Women Run the Cities

Minneapolis, MN

Run

5/4

MN DI Duct Tape 5K

Eden Prairie, MN

Run

5/19

Run

Des Moines Women’s Half Marathon, 5K

Des Moines, IA

Run

Cellcom Green Bay Marathon, 1/2 Marathon

Green Bay, WI

5/4 & 5 5/5

Unleash the SHE 5K/10K

Rochester, MN

Run

5/19

Women Run the Cities

Minneapolis, MN

Run

5/5

Red Shoe Run/Walk Half Marathon

Iowa City, IA

Run

5/24

Five Fifty Fifty Run/Walk for Mental Health

Rockford, MN

Run

5/5

Bud Break 5K & Kids Daffodil Dash

Chaska, MN

Run

5/25

Stillwater 1/2 Marathon,10K,5K

Stillwater, MN

Run

5/5

Eau Claire Marathon 1/2 Marathon,5K

Eau Claire, WI

Run

5/25

Sakatah Challenge 5.6K/10.5K Run/1.6 M Bike

Waterville, MN

Run

5/5

Lake Minnetonka Half Marathon

Wayzata, MN

Run

5/25

Rescue Romp

White Bear Lake, MN

Run

5/5

Fish Lake 5K Festival

Prior Lake, MN

Run

5/25

Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/9

Medtronic TC 1 Mile

Minneapolis, MN

Run

5/25

30 for Freedom

Bloomington, MN

Run

5/10

Super Hero 5K Run

Minot, ND

Run

5/25

Run for the Lake 5K

McGregor, MN

Run

5/11

ALS Super Hero Dash

St. Paul, MN

Run

5/25

50 states/50 Days 5K Lake Rebecca

Rockford, MN

Run

5/11

Mothers Day Walk/Run

Duluth, MN

Run

5/25

Med City Kids Marathon, 5K, Kids Runs

Rochester, MN

Run

5/11

Dash It for Baskets

Eagan, MN

Run

5/26

Rochester, MN

Run

5/11

Lake Wobegon Trail Marathon

Holdingford, MN

Run

Med City Marathon & Half Marathon/ 20 Mile

5/11

Journeys Marathon, Half Marathon/5K

Eagle River, WI

Run

5/26

Madtown Half Marathon

Madison, WI

Run

5/26

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, MN

Run

5/26

MDRA Mississippi 10 Mile

St. Paul, MN

Run

5/27

Challenge Hearts & Minds 5K

Maple Grove, MN

Run

5/27

Brian Kraft Memorial 5K

Minneapolis, MN

Run

5/27

Randy’s Run

Eden Prairie, MN

Run

5/27

Challenge Hearts & Minds 5K

Maple Grove, MN

Run

6/1

Foodie 4 Mile

Minneapolis, MN

Run

6/1

Good Neighbors Days 5K/10K

Roberts, WI

Run

6/1

Dam to Dam Half Marathon

Des Moines, IA

Run

6/1

Manitou 15K

White Bear Lake, MN

Run

6/1

Walk for Animals & Furry Fun Run 5K

Duluth,MN

Run

6/1

Village Northwest Unlimited Run,Walk & Roll

Sheldon, IA

Run

6/1

Girls on the Run

Bloomington, MN

Run

6/1

Lymphoma Walk/Run

Minneapolis, MN

Run

6/1

Rhubarb Run

Lanesboro, MN

Run

6/1

Lake Region Half Marathon, 5k, 1Mile

Fergus Falls, MN

Run

6/1

Lola’s Lake Waconia Half Marathon, 10 MI,5K

Waconia, MN

Run

5/11 5/11 5/11 5/11

Maple Grove 1/2 Marathon, 5K Girls on the Run Brookings Marathon, Half Marathon Race for the Cure

Maple Grove, MN Eau Claire, WI Brookings SD Ottumwa, IA

Run Run Run Run

5/11

Abria Life is Wonderful 5K

St. Paul, MN

Run

5/11

Donut Dash 5K

Eden Prairie, MN

Run

5/12

Mother’s Day 5K

Maple Grove, MN

Run

5/12 5/12 5/12 5/14

Run Like A Mother Komen Twin Cities Run for the Cure Komen Run for the Cure Woodbury Mother’s Day 5K

St. Paul, MN Edina, MN Sioux City, IA Woodbury, MN

Run Run Run Run

5/16

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

5/17

Stay out of the Sun Run 10K/5K

Rochester, MN

Run

5/17

Fargo 5K Run/Walk

Fargo, ND

Run

5/18

Scheels Fargo Marathon, 1/2 Marathon/10K

Fargo, ND

Run

5/18

Autism 5K

Minneapolis, MN

Run

5/18

Just One More Step 10K/5K

Andover, MN

Run

5/18

Chu Vision 5K

Minneapolis, MN

Run

04

www.midwestevents.com

6/1

Walker Methodist 5 & 10K Run/Walk

Minneapolis, MN

Run

5/18

Walk to Cure Arthritis

Cedar Rapids, IA

Walk

6/2

Downtown Run Around 5K

Minneapolis, MN

Run

5/18

Walk MS

Des Moines, IA

Walk

6/2

Morgan Park 5K Run, 2.5k Walk

Duluth,MN

Run

5/18

Walk MS

Bismarck, Grand Forks,ND

Walk

6/2

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

5/18

Walk MS

Sioux Falls, SD

Walk

6/5

Global Running day

Run

6/8

Sioux Falls Kidney Walk

Sioux Falls, SD

Walk

6/8

Booster Shot 5K

Baldwin, WI

Run

6/22

Walk for Amazing for Childrens Minnesota

Minneapolis, MN

Walk

6/8

Lederhosenlauf 5K

St. Paul, MN

Run

6/8

Voyage North 5K/10K

Grand Marais, MN

Run

5/4

The Willow 20, 10 Miler

Hudson, WI

Trail Run

6/8

Run River Festival 5K

Princeton, MN

Run

5/4

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

Faribault, MN

Trail Run

6/8

Gillette Walk Run Roll

St. Paul, MN

Run

5/4

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

6/13

Fargo Brewing Company 5K

Fargo, ND

Run

5/4

Go Spring 7.5km Race/3km Kids

St. Paul, MN

Trail Run

6/13

Hillsboro 5K/10K

Hillsboro, ND

Run

5/5

Spirit Mountain Run

Duluth, MN

Trail Run

6/14

Manitou Days 5K

White Bear Lake, MN

Run

5/8

Ely’s Peak Run

Duluth, MN

Trail Run

6/15

Ky’s 3.1 Run

Chaseburg, WI

Run

5/15

Woodland Run

Duluth, MN

Trail Run

6/15

BK 5K Road Race & 1K Kids Race

Winona, MN

Run

5/18

Uff-Da Trail Run

Woodville, WI

Trail Run

6/15

Turtle Fest Half Marathon, 5K/10K

Perham, MN

Run

5/18

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

6/15

MN State DAR Flag Day 5K

Ramsey, MN

Run

5/18

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

6/15

River Rat 8K/4K/1K

Little Falls, MN

Run

5/19

City Trails Loppet 10 Mile /10K

Robbinsdale to Mpls

Trail Run

6/15

Zumbrota Covered Bridge 5K,10K, Half Mara.

Zumbrota, MN

Run

5/22

Endless Summer Trail Series Lebanon 10K

Eagan, MN

Trail Run

6/15

Run by the River, 15K, 5K, Kids Run

Hutchinson, MN

Run

5/25

Sakatah Challenge

Waterville, MN

Trail Run

6/16

Star Tribune Ugly Tie 5K

Minneapolis, MN

Run

5/25

Growing Green Trail Run 13.1M/6.5 M

Rush City, MN

Trail Run

6/16

Dirtkicker Charity Run

Bismarck, MN

Run

6/1

Driftless Discovery Trail Run

Decorah, IA

Trail Run

6/16

Run Mountain Lake

Mountain Lake, MN

Run

6/1

Chester Woods Trail Races 5K/10 M/50K

Eyota, MN

Trail Run

6/16

Fathers Day 5K

Maple Grove, MN

Run

6/7

Sweet Grapes 5K, Kids Run

Brainerd, MN

Trail Run

6/16

Dirt Kicker Charity Run

Bismarck,ND

Run

6/8

SourGrapes Half & Half, 10.55K

Brainerd, MN

Trail Run

6/21

Whipper Snapper Races for Kids

Duluth, MN

Run

6/8

Last Runner Standing

Duluth MN

Trail Run

6/21

William A. Irvin 5K

Duluth, MN

Run

6/8

Running Wild Trail Run 7K Run/1 Mile

Pelican Rapids, MN

Trail Run

6/22

Garry Bjorklund Half Marathon

Duluth, MN

Run

6/8

City of Trails 1K/5K/10K, Half Marathon

St. Croix Falls, WI

Trail Run

6/22

Grandma’s Marathon

Duluth, MN

Run

6/10

Bark Beetle Trail Race

Custer, SD

Trail Run

6/22

Dan Patch Days 5K

Savage, MN

Run

6/12

Endless Summer Trail SeriesFrench 5KM

Plymouth, MN

Trail Run

6/22

Hope in Motion Walk,Run,Ride

Eagan, MN

Run

6/22

Big Foot Tri & Trail Run 5/10K

Lake Geneva, WI

Trail Run

6/22

Get Your Rear in Gear

Rochester, MN

Run

6/23

Firecracker Trail Run

Eau Claire, WI

Trail Run

6/22

Stop the Trafficking 5K

Eden Prairie, MN

Run

Chester Park Trail Race

Duluth, MN

Trail Run

6/22

Foot Lake 4

Willmar, MN

Run

6/23

TC Pride Rainbow Run

Minneapolis, MN

Run

6/28

Midnight Sun Midnight Run

Duluth, MN

Run

6/29

Circle of Life Half Marathon

Lake City, MN

Run

6/29

Run & Roll for the Roses

Roseville, MN

Run

6/29

Lift Bridge Road race 10M/10K/5K

Bayport, MN

Run

6/29

Komen Race for the Cure

Pequot Lake, MN

Run

6/29

Lakes Area Endurance Half Marathon & 5K

Alexandria, MN

Run

6/29

Go for the Gold 5K

Rochester, MN

Run

6/30

Sturgis Falls Half Marathon

Cedar Falls, IA

Run

6/30

Granite City 5K

St. Cloud, MN

Run

6/30

Minn. Reggae Family Fun Run

St. Paul, MN

Run

Ragnar Road Minnesota

St. Paul to Duluth

Run

Bemidji, Duluth, Faribault, Rochester, Park Rapids, MN

Walk

8/16-17

WALK 5/4

Walk MS

TRAIL RUN

6/30

ULTRA RUN 5/4

Cornbelt Running Club 24 Hour Race

Eldridge, IA

Ultra

5/11

Ice Age Trail 13.1 M, 50K, 50M

La Grange, WI

Ultra

5/25

Booneville Backroads Ultra 100M/100K/50K

Booneville, IA

Ultra

6/1

FANS 12 & 24 Hour Race

Minneapolis, MN

Ultra

6/1 & 2

Kettle Moraine38M, 50K, 100K, 100M

La Grange, WI

Ultra

6/28 &29

Black Hills 100 Miler, 50 Mile, 50K, 30 K

Sturgis, SD

Ultra

OFFROAD TRIATHLON 5/11

Grantsburg Adventure Triathlon

Grantsburg, WI

Offroad Tri

6/8

Chippewa Triathlon

Cass Lake, MN

Offroad Tri

6/9

Cuyuna Offroad Triathlon

Crosby, MN

Offroad Tri

7/20

U-Care Tri-Loppet

Minneapolis, MN

Offroad Tri

TRIATHLON 5/4

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/4

Walk MS

Cedar Rapids, Quad Cities

Walk

54/19

TriByKnight

Waverly IA

Triathlon

5/4

Walk MS

Hudson, WI

Walk

5/11

Tinman Triathlon

Morris, MN

Triathlon

5/5

Walk MS

Mpls, Alexandria, Fergus Falls, Grand Rapids, Hutchinson, St. Cloud, MN

Walk

5/18

Root River Triathlon

Houston, MN

Triathlon

6/1

MadManMini Triathlon

Madison, SD

Triathlon

5/11

Walk MS

Mankato, MN

Walk

6/1

Eau Claire Kids Triathlon

Eau Claire, WI

Triathlon

5/11

Walk MS

Mason City, IA

Walk

6/2

Eau Claire Triathlon

Eau Claire, WI

Triathlon

5/11

Walk to Cure Arthritis

Des Moines, IA

Walk

6/2

New Bri Tri

New Brighton, MN

Triathlon

5/18

Walk to Cure Arthritis

Brainerd, MN

Walk

6/2

Pigman Triathlon Sprint

Palo, IA

Triathlon

www.midwestevents.com

05

6/14 to 21

Tour de Minnesota

Grand Rapids, MN

Cycle

6/15

Bike Bemidji: Loop the Lake Festival

Bemidji, MN

Cycle

6/15

Bacoon Ride

Waukee, IA

Cycle

6/15

Dam2Dam Ride

Little Falls, MN

Cycle

6/15

Horribly Hilly Hundreds

Blue Mounds, WI

Cycle

Triathlon

6/20 to 30

Tour of America’s Dairyland

Southeast Wisconsin

Cycle

Walker, MN

Triathlon

6/22

Greenwood 38 Mile

Greenwood, WI

Cycle

Davenport, IA

Triathlon

6/22

Bike MS Iowa Ride

Ankeny, IA

Cycle

Fairmont Triathlon & Duathlon

Fairmont, MN

Triathlon

6/22

Superior Vistas Bike Tour

Washburn, WI

Cycle

6/15

Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

6/22

Shooting Star Trail Ride

LeRoy, MN

Cycle

6/21

Sanford Kids Tri for Health

Jackson, MN

Triathlon

7/4

Tour D’Amico 20, 29, 44 & 62.2 M

Golden Falley, MN

Cycle

6/22

Sanford Tri for Health

Jackson, MN

Triathlon

7/4

Great Scott 50 Classic

Prior Lake, MN

Cycle

6/22

Y Kids Tri

Northfield, MN

Triathlon

7/4

Watermelon Ride

Shoreview, MN

Cycle

6/22

My First Tri June

Lino Lakes, MN

Triathlon

7/11to14

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

6/22

Rip Roar Kids Triathlon

Cedar Rapids, IA

Triathlon

6/29

Graniteman Clearwater

Clearwater, MN

Triathlon

5/5

Illiniwek Abermination

Hampton, IL

Mtn. Bike

6/29

Average Joe Triathlon

Perham, MN

Triathlon

5/5

St. Croix Woolly

St. Croix Falls, WI

Mtn. Bike

7/13

Phillips Chain of Lakes Triathlon

Phillips, WI

Triathlon

5/19

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/19

Sugar Cubed Marathon

Solon, IA

Mtn. Bike

6/2

Buffalo Triathlon

Buffalo, MN

Triathlon

6/6

Carleton Triathlon

Northfield, MN

Triathlon

6/8

Tri Clear Lake

Clear Lake, IA

Triathlon

6/8

Chippewa Triathlon

Cass Lake, MN

Triathlon

6/8

Trinona Kids Triathlon

Winona, MN

Triathlon

6/9

Trinona

Winona, MN

Triathlon

6/9

Ironman 70.3 Wisconsin

Madison, WI

6/9

Walker Sprint Triathlon

6/15

Quad Cities Triathlon

6/15

DUATHLON

5/18

MOUNTAIN BIKING

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

6/2

Battle of CamRock

Rockdale, WI

Mtn. Bike

5/25

Apple Duathlon

Sartell, MN

Duathlon

6/2

Detroit Mountain Shakedown

Detroit Lakes, MN

Mtn. Bike

6/15

Lake Crystal Duathlon

Lake Crystal, MN

Duathlon

6/8

Westside Dirty Benjamin

Chaska, MN

Mtn. Bike

6/15

Fairmont Triathlon & Duathlon

Fairmont, MN

Duathlon

6/8

Mt. Borah Epic

Cable, WI

Mtn. Bike

6/23

Gear West Duathlon

Orono, MN

Duathlon

6/9

Beverly Boondoggle

Cedar Rapids, IA

Mtn. Bike

6/15

Otter Creek 55 Mountain Bike Race/ Festival

Mandan, ND

Mtn. Bike

CYCLING 5/3to 5

LaCrosse Omniun

LaCrosse, WI

Cycle

5/4

Big Wood Gears & Bears 25/50 Mile

White Bear Lake, MN

Cycle

6/15

Chequamegon 100

Cable, WI

Mtn. Bike

5/4

Fulton Gran Fondo

Minneapolis, MN

Cycle

6/16

Mt. Morris Challenge

Mt. Morris, WI

Mtn. Bike

5/4

Manilla Madness Bike Ride

Denison, IA

Cycle

6/29

Lutsen 99er

Lutsen, MN

Mtn. Bike

5/5

Urbandale Mayor’s Annual Ride

Urbandale, IA

Cycle

6/23

MN Mountain Bike Series #3

Minneapolis, MN

Mtn. Bike

5/9

Elkhart Time Trial Series

Elkhart, IA

Cycle

6/23

Red Flint Firecracker

Eau Claire, WI

Mtn. Bike

6/24

Mount Wirth Loppet

Golden Valley, MN

Mtn. Bike

5/11

Bob Barabe Memorial Time Trial

Hudson, WI

Cycle

5/11

5th Annual Corridor MPO Bike Ride

Cedar Rapids, IA

Cycle

5/13

Fargo Marathon Cyclothon

Fargo, ND

Cycle

5/4

Alexander 380

Northfield, MN

Gravel

Cycle

5/4

Madco 100

Winterset, IA

Gravel

Cycle

5/5

Dutch Liberation Day

Superior, WI

Gravel

The Hungry Bear 100

Cable, WI

Gravel

5/16

Race Like a Squirrel

5/18

Mama Marla’s Hike it or Bike It

Des Moines, IA Long Prairie, MN

GRAVEL BIKE

5/19

Bike MS Twin Cities Ride

St. Paul, MN

Cycle

5/11

5/24&25

Burlington Road Races/Snake Alley Criterium

Burlington, IA

Cycle

5/11

The Bear 100

Laona, WI

Gravel

5/11

Burleigh County Cup

Burleigh County, ND

Gravel

5/25

Sakatah Challenge 11.6 M bike

Waterville, MN

Cycle

5/18

Almanzo 100, Royal 162

Spring Valley, MN

Gravel

5/26

Melon City Criterium

Muscatine, IA

Cycle

5/18

Riotgrravel

Hastings, MN

Gravel

5/26

Leinenkugel’s Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/18

Crushed Rock Classic

Ames, IA

Gravel

5/19

Wired Rooster-Saxon Hall

Brownsville, MN

Gravel

5/25

Le Grand du Nord

Grand Marais, MN

Gravel

5/26

Badlands Gravel Battle

Medora, ND

Gravel

6/1

END-TICK 200, 100, 50 M

Hawley, MN

Gravel

6/1

Keep Gravel Weird Vol. 1

Spring Valley, MN

Gravel

6/8

Gold Rush Gravel Grinder

Spearfish, SD

Gravel

6/8

Westside Dirty Benjamin

Chaska, MN

Gravel

6/8

Prairie Burn 100

Grinnell, IA

Gravel

6/9

Luce Line Loops

Hutchinson, MN

Gravel

6/15

Believe in Me

Rochester, MN

Gravel

6/15

Loess Hill Enduro

Malvern, IA

Gravel

6/16

Dirt Church

Now Then, MN

Gravel

6/22

Legion 100 Gravel Grind

Liberty Center, IA

Gravel

6/29

SWIGG

Villisca, IA

Gravel

5/31-6/1 6/1 6/1 6/1 6/1

Rib Falls Time Trial Tour de Cure Tour of Lakes Tour de Pepin Tour Le Brew

Edgar, WI Minneapolis, MN Brainerd, MN Lake City, MN Des Moines, IA

Cycle Cycle Cycle Cycle Cycle

6/7

Bike MS: MS 150 Ride

Duluth to Twin Cities

Cycle

6/8

Caramel Roll Ride

Albany, MN

Cycle

6/8 6/8 6/8 6/9

Tour de Coulee Grand Fondo Frederick Time Trial Tour of the Mississippi River Valley Luce Line Loops

6/12 to16

North Star Bicycle Festival

6/13

Elkhart Time Trial Series

06

www.midwestevents.com

Sparta WI Frederic, WI Bettendorf, IA Hutchinson, MN St. Paul Area, MN Elkhart, IA

Cycle Cycle Cycle Cycle Cycle Cycle

INLINE ADVENTURE RACE 6/15

Apostle Island Inline Marathon & Half Marathon

La Pointe, WI

Inline

6/29

Roll for the Roses 10K

Roseville, MN

Inline

5/11

Cyclo de Mayo XIII

Des Moines, IA

Adv Race

5/11

Lake Bronson Adventure Race

Lake Bronson, MN

Adv Race

5/18

Uff Da Challenge

Thief River Falls, MN

Adv Race

5/18&19

Gladiator Assault Challenge

Boone, IA

Adv Race

6/1

One Tough Cookie

New Liberty, IA

Adv Race

6/9

Chase Trempealeau

Trempeleau, WI

Adv Cycle

6/15

Medieval Rush

New Salem, ND

Adv Race

6/29

Warrier Dash

Le Sueur, MN

Adv Race

SWIM & PADDLE 5/4

Snake River Canoe Race

Mora, MN

Paddle

6/8

Gull Lake Challenge

Nisswa, MN

Swim

6/15

END WET Downriver Swim

Grand Forks, ND

Swim

6/22

Lake Harriet Open Water Swim

Minneapolis, MN

Swim

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN www.baccudas.org Jeff Lee 952/884-3703 I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN www.iswimllc.com Teresa Briest 612/226-8720 Minneapolis YWCA Total Immersion Weekend Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement. Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: June 1 & 2, 2019 https:// www.ywcampls.org/fitness_membership/swimming/total_immersion_swimming/

Minneapolis YWCA Otters

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

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

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GET READY TO RACE! CIT

YTRAIL

MAY 19, 2019 Point-to-Point Urban Trail Run

July 20, 2019 Paddle • Mountain Bike • Trail Run

SEpt 21, 2019 Half Marathon • 7 Mile • 5K • Relays

MORE INFOrmation at www.LOPPET.ORG

Spring Training Tips for Injury-Free Summer Running!

by Dr. Marie-Christine Leisz

D

espite the record April snowfall, the 2019 spring and summer running season is officially underway. Due to icy conditions this past winter, many runners were forced to do much of their training indoors on a treadmill. Some runners opt to Nordic ski in the winter rather than run. Or, runners may take the winter off entirely.

Transitioning from no running, treadmill running or Nordic skiing to outdoor running is an abrupt training change. It is dramatic changes like this that place runners at risk for overuse injuries like tendinitis, muscle strains and stress fractures.

The topic of this article is to discuss why this happens and what you can do to launch an injury-free running season.

As I have explained in past articles, running is a high-impact activity, generating about 2 1/2 times body weight with each foot strike. Running on a treadmill causes less impact than outdoor running because the platform is softer, there is no variability in terrain, no wind effect and basically, each step is the same. In addition, the all-important gluteal muscles which extend the hip and stabilize the pelvis and knee, are further inhibited as the leg is passively extended by the action of the belt. Nordic skiing is very metabolically demanding but low-impact. Even though runners have maintained cardiovascular fitness skiing or treadmill running, their muscles, tendons, ligaments and bones have to be reconditioned to handle the stress of outdoor running.

If you haven’t run at all during the winter, your ability to tolerate high impact is really impaired!

You need to reintroduce physiological stress at a rate your body can accommodate and not break down. You can accomplish this by manipulating the intensity, duration or frequency of your training. Here are easy ways to do it.

Cut your mileage in half: This decreases the duration of training and is a tip I have heard for years but cannot determine if it has been validated by research. If you run 30 miles per week on the treadmill, you start by running 15 miles per week outdoors. You increase mileage by no more than 10% per week (Another effective but not well-validated training tip).

Run trails: Trail running decreases the intensity of training. The surface is irregular and usually softer than pavement. This forces a slower pace but the use of more muscle groups to maintain balance. Runners also tend to adopt a shorter stride and a quicker cadence. This lessens impact as well. Nordic skiers especially transition well running trails.

Take walk breaks within your run: Another great way to decrease training intensity. This is especially important if you have not run during the winter. Taking a short walk break – 30-60 seconds - at intervals while training, allows recovery. Check out Jeff Galloway’s website for excellent advice about how to build walk-breaks into training to decrease risk of injury without compromising performance.

Take extra cross training or rest days: This is the easiest way to enhance fitness while decreasing the frequency of high-impact training. Just take extra days off during the transition period. This allow the musculoskeletal system to recover fully before the next training bout. Or better yet, you can swim, bike, pole-walk, roller ski, paddle board, kayak, or do whatever low-impact activity you enjoy. You may even want to add a triathlon to your racing schedule to allow more lowimpact training.

I am also encouraging all runners to add strength training to their fitness regimen. Sports scientists speculate that strength training “preactivates” muscles by creating the right amount of stiffness or muscle resilience. Stiffness helps the muscles absorb impact, making them less likely to strain and enhances their ability to store and return energy. Strength training is also felt to make the neuromuscular system, or the brain, spinal cord and nerves stimulating the muscle, work faster thus improving performance. Most importantly, strength training delays the loss of muscle fiber as we age, thus delaying the onset of frailty.

periodized training. Periodization organizes your training into large, medium and small training blocks throughout the year. It is physiologically sound, building in recovery time without the deconditioning that occurs when you stop running during the winter season. Periodized training is especially important for older runners.

When done correctly, periodization will help you ramp up spring training, improve performance and avoid overuse injury. There are lots of good programs online to help you plan ahead.

If you do get injured despite your best efforts to ease into spring training, please seek medical attention early. It is so much easier to resolve an acute musculoskeletal injury than one that has become chronic.

I hope these tips keep you on the road all year long!

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 Courage Kenny, United Hospital, Saint Paul. Learn more at https://www.allinahealth.org/ courage-kenny-rehabilitation-institute/programs-and-services/ running-and-endurance-sports-injury-clinic/

Lastly, to prevent injury, don’t stop running after the last race in the fall. You need to run yearround, preferably outside, as much as possible.

But, your body cannot perform at the same intensity month after month so I recommend www.midwestevents.com

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scene in motion

Shake Your Shamrock; Midwest Events

Shake Your Shamrock; Midwest Events

Campwannarunamileormore; Midwest Events

Shake Your Shamrock; Midwest Events

Shake Your Shamrock; Midwest Events

Shake Your Shamrock; Midwest Events

Spirit of the Lake; Midwest Events

Shake Your Shamrock; Midwest Events

Campwannarunamileormore; Midwest Events

Shake Your Shamrock; Midwest Events

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Goldy’s Run; Wayne Kryduba

Hot Dash; Twin Cities in Motion Goldy’s Run; Wayne Kryduba

Trail Mix Races; Three Rivers Park District

Campwannarunamileormore; Midwest Events

Hot Dash; Twin Cities in Motion

Ron Daws 25K; Wayne Kryduba Trail Mix Races; Three Rivers Park District MDRA 7 Mile; Wayne Kryduba

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www.midwestevents.com

Saint Fennessey 4K; Grandma’s Marathon

Saint Fennessey 4K; Grandma’s Marathon

Saint Fennessey 4K; Grandma’s Marathon

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How to Sight in Open Water

by Kris Swarthout

When it comes to open water swimming, one topic always seems to be the biggie, “How do you sight”?

This is a fair question and quite honestly a good one to revisit even if you’re a well-seasoned triathlete.

This time around we are going to go down the list of who, what, why, when and how.

Who should know how to sight in open water swimming? (I always like to start with a ground ball) The answer is everyone. If you are swimming in open water, you are dealing with the loss of the two main things that keep you going straight in a pool, lane lines and a big black stripe on the bottom. Because of that, everyone should be functional combatant if not proficient in how to sight while swimming in open water.

What is sighting? Sighting is the act of raising your head out of the water to confirm you are on course and heading the right direction. Sighting, when done correctly is a smoothly integrated element of a swim stroke and can be done with minimal impact on the propulsion of the normal swim stroke.

Why do we need to sight? The easiest way to improve your open water swim times is to swim straight. Most swimmers have either an imbalance or lack of symmetry in their stroke meaning they do not create an equal amount of propulsion in the same direction with both arms at all times. The result of this imbalance is swimming off course or in a direction not intended. When watching swimmers in a race you see certain folks tick tacking back and forth like a sailboat. This ticking and tacking results in the athlete swimming much farther than intended in the event. You begin to see now why simply swimming straight is beneficial. Because stroke balance can be hard to achieve, sighting helped us correct our course and stay relatively straight.

When should I sight?

Sighting at the beginning of the race should come about every 5-7 strokes. As you progress in your technique and balance, you can back that down based on how straight you find yourself swimming. I would

not go too long between sights because like I said before, you swim the fastest when you swim straight. I would strongly suggest keeping a consistent rhythm with your sighting so that you don’t forget or sight too often. Forgetting to sight puts you at risk of going off course, while sighting too often can overload your shoulders and neck. Over sighting can also compromise good body position in the water by driving your hips downward resulting increased drag.

Now for the biggie, how do I sight? Sighting starts with the entry of your non-breaking side arm. For this explanation I will use the example of breathing on your right side. As your left hand enters the water and reaches full extension, raise your head and look down your arms. Your arm should be pointed forward and this will show you the true direction of your travel. Lift your eyes only as high out of the water as needed to see the buoy. As you raise your head, begin to exhale. Look for the buoy or sighting object you are swimming towards, if you don’t see it, re-enter your head as normal and resight immediately again. We need to see what we are looking for, or the maneuver is worthless. Keep your head out of the water for only a half a second or so, then roll it to the right so that your goggles are perpendicular to the water surface. This position should look like the top of your normal breathing cycle. Inhale as you are rolling your head, then turn your head back down into the water. This motion should be smooth and natural. During this head roll, be sure to keep the left hand straight forward as the right hand recovers and sets up for its entry.

Practice this motion first on dry land, using a mirror in front of you, then move it into the pool.

Start in the pool by standing and going through the sighting motions. Once you feel comfortable, put it in motion in the pool sighting off a water bottle or starting block. Once this is comfortable, incorporate it into your next open water swim. Good luck and swim straight!

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

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Race Spotlight

Buying or Selling Call Me First!

Jason C. Brown REALTOR

612-834-9229

2140 Hoffman Rd. White Bear Lake, MN 55110

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Be a part of the Inaugural St. Croix Crossing Half Marathon. This race starts in western Wisconsin and takes runners across the spectacular new river crossing between Wisconsin and Minnesota including the beautiful Loop Trail connecting the new bridge and the historic Stillwater Lift Bridge. The majestic St. Croix Crossing bridge, which opened in 2017, is the crown of this race. Running through scenic, tree-lined roads and past picturesque farms in rural Western Wisconsin, runners take in the vistas of the river and the valley as they cross the new bridge on their way to a fitting finish at the historic Stillwater Lift Bridge in downtown Stillwater. The St. Croix Crossing Half Marathon is soon to be a classic event.

Race Spotlight

FREE

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

Stairs of Stillwater 5K Climb Saturday, October 12, 2019

Stairs of Stillwater, a fundraiser to support the mission of Youth Advantage celebrating its 6th year, is the official 5K for HarvestFest, an annual community festival held in downtown Stillwater. The fun, family-friendly, non-competitive walk/run follows a marked route through the many hills and hidden staircases of Stillwater, starting and ending at Lowell Park, where giant pumpkins, live music, and more HarvestFest activities await participants.

Proceeds will benefit Youth Advantage, a non-profit organization serving families who live within School District 834 boundaries. Youth Advantage welcomes additional community support. Sponsorship opportunities are available for companies and individuals. Contact Youth Advantage at info@youthadvantage.org for more information.

Youth Advantage helps young people participate in athletics, pursue their passion in music, fine arts, theater and dance; join a science or computer club, go to camp and so much more! Serving families residing in District 834 whose children qualify for free or reduced lunch programs or who have experienced a recent financial hardship, Youth Advantage provides access to activities in our community through scholarships and loan of needed equipment, musical instruments or other necessary items.

Contact: Suzanne Block Executive Director of Youth Advantage director@youthadvantage.org 651-485-5601

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The Ketogenic Diet: Risks vs. Benefits

by Val Schonberg MS, RD, CSSD, LD

...the body doesn’t know the difference between a famine or that you’re just trying to lose weight.

T

here never seems to be a shortage of “fad diets” that promise a quick fix to one’s health or weight problem. Whether or not you’ve been one of those who have contributed to the success of the nearly $66 billion diet industry, you’ve probably heard about the Ketogenic or “Keto” diet and wondered whether this “miraculous solution” for weight loss, better health or even improved athletic performance is worth a try?

What is a Keto diet?

The Keto or Ketogenic diet consists of foods that are high fat (70-85% of calories), moderate protein (15-20% of calories) and very low carbohydrate (< 50 grams/day of carbohydrate or about 5% of calories). It was first introduced in 1921 as a therapeutic diet for controlling epilepsy in young kids and was widely used for treating this condition until the introduction of antiepileptic medications. As a medical treatment, it was only intended to be administered under the careful supervision of a trained dietitian and physician. The resurgence of the ketogenic diet in the past decade has been primarily as a rapid weight loss formula, but it’s also been promoted in the athletic community for its performance-enhancing qualities.

drates, metabolism remains in a ketotic stated, referred to as “ketosis.” Ketosis is basically a way for the body to conserve its protein stores and essentially save you from starvation since the body doesn’t know the difference between a famine or that you’re just trying to lose weight.

Research has demonstrated accelerated weight loss when individuals go on a ketogenic diet, but when compared with other diets, such as a low-fat diet, that difference has been shown to diminish over time. The reason for this is unclear, however if the dieter consumes more protein than is needed, it can get broken down into carbohydrates (the preferred energy source for the body) and reliance on fat stores may be reduced.

Benefits: • •

•

•

•

How does a ketogenic diet work?

Carbohydrates are the primary source of energy for the body. When carbohydrate intake is reduced and carbohydrate availability from muscle and liver glycogen is low, the body enters a catabolic state whereby the body breaks down complex molecules in the body to be used as energy. Two metabolic processes come into action when there is low carbohydrate availability in the body tissues. First, in a process referred to as gluconeogenesis, the body produces glucose from non-carbohydrate sources (e.g. protein from muscle). Then, when the body is not able to keep up with it’s needs, another process called ketogenesis “boots up” per se to provide an alternate source of energy, called ketone bodies, by breaking down energy-rich fat stores.

If the body continues to be deprived of carbohy-

Decreased seizures for young people with epilepsy.

Weight loss is likely, but also varies among individuals due to factors such as a previous history of dieting, whether you have weight to lose, and a person’s ability to adhere to the diet.

Improved blood sugars. There’s some evidence to suggest a ketogenic (or even a low carbohydrate) diet may help manage blood sugars.

Athletes may be able to sustain longer periods of aerobic activity (e.g. long-distance running, swimming, cycling, cross-country skiers, etc.).

Clear rules about what to eat and what not to eat, i.e. “no carbohydrates”, helps people decrease their intake of the foods and beverages that likely contributed to their unwanted weight gain.

Concerns: •

•

High fat intake (and often excessive saturated fat). Despite popular belief that bacon and butter are the “new health foods”, excess fat intake is still strongly associated with increased risk of many cancers and cardiovascular disease.

Lack of nutrient-dense plant foods. Carbohydrate foods, such as fresh fruit, starchy vegetables (e.g. sweet potatoes), whole grains (e.g. beans, oatmeal, quinoa), and some dairy foods (milk and yogurt) are all foods that provide vitamins, minerals, fiber, and antioxidants that have a role in gut

•

•

•

•

•

health and disease prevention.

For anaerobic activity, performance may suffer. Carbohydrates are necessary to produce the energy needed for any anaerobic or high intensity activity. Due to carbohydrate metabolism being downregulated, anaerobic sports (weight lifters, gymnasts, figure skaters), or athletes who endure quick bursts of energy (e.g. hill climbing, sprints, start/stop sports) may find that fatigue sets in and exercise intensity, agility and cognitive functioning are compromised.

Social eating and holidays can be difficult to manage. Adjusting to keto meals and recipes may be do-able at home but can become challenging at restaurants, work events, holidays and other social activities.

Fatigue, headaches, irritability, nausea and sugar cravings. Often referred to as the “keto flu”, these side effects can be disabling and disruptive to daily activities.

Increased risk of disordered eating and eating disorders. In recent years, more research has documented the effect of restrictive diets on the development of pathological eating problems.

Inability to sustain the diet. Ultimately, what’s the long-term plan to prevent weight gain when you go off the diet?

Finally, we do not know much about the longterm effects of the ketogenic diet on overall physical and psychological well-being. Concerns about bone health, kidney function, blood lipids and heart health are being investigated.

Furthermore, dieting that leads to repetitive weight fluctuations has been associated many consequences including increased mortality.

Therefore, rather than giving in to the next diet trend, consider embracing behavior change that promotes overall health and is sustainable over the long term.

Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness.

For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.

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