Midwest Events Magazine by Midwest Events

fast! furious! fun! muddy!

contents

04 Race & Event Calendar Upcoming races and events. Get moving!

07 Invest in your Ski 10 Scene in Motion

Photos from recent events and races

14 Racing Cyclocross

16 Yoga

Legs Up the Wall

19 Train for the Long Run 20 Holiday Gift Ideas

Cover Photo- Pine Tree Run for Apples, Jenn Barnett. This PageCyclocross, Jenn Barnett

RACE CALENDAR

Sponsored by

DATE

EVENTS

LOCATION

TYPE

11/3/12

Bear Tracks 5K, 10K, Kids Run

White Bear Lake, MN

Run

11/4/12

Kowalski’s Strive 10 Miler

White Bear Lake, MN

Run

11/6/12

Election Day 5K

St. Paul, MN

Run

11/10/12

Diva Dash Women’s Only 5K, 10K

Circle Pines, MN

Run

11/10/12

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/10/12

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/11/12

Flippin Fun 5K Run

Minnetonka, MN

Run

11/11/12

SW Minnesota Jingle Bell Run/Walk

Marshall, MN

Run

11/11/12

Veteran’s Day 5K

St. Paul, MN

Run

11/17/12

Dakotah Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/17/2012

Startline Running Store Group Run 3, 6, 8 Mile Minnetonka, MN

Run

11/18/12

Turkey Run

St. Paul, MN

Run

11/22/12

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

Run

11/22/12

Drumstick Dash

Minneapolis, MN

Run

11/22/12

Fast Before You Feast 10K/5K, & Fun Run

White Bear Lake, MN

Run

11/22/12

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/22/12

Gobble Gait

Hastings, MN

Run

11/22/12

Giving Thanks 5K

St. Paul, MN

Run

11/22/12

IRIS Turkey Trot 5K and 10K

Faribault, MN

Run

12/1/12

Jingle Bear Run

White Bear Lake, MN

Run

12/1/12

Reindeer Run

Minneapolis, MN

Run

12/1/12

Jingle Bell Run/Walk

Duluth, MN

Run

12/8/12

Snowflake Shuffle 5K

St. Joseph, MN

Run

12/8/12

Jingle Bell Run/Walk

Eau Claire, WI

Run

12/9/12

Dreidel Dash 5K

St. Paul, MN

Run

12/22/12

Jumping Jack Frost 5K

St. Paul, MN

Run

12/25/12

Joyful 5K

St. Paul, MN

Run

12/31/12

Hopeful 5K

St Paul, MN

Run

1/1/13

Resolution Solution 5K

White Bear Lake, MN

Run

1/1/13

Commitment Day

Minneapolis, MN

Run

1/1/13

Polar Dash 10K and 5K

Minneapolis, MN

Run

1/12/13

Kick Your Resolution 5K

St Louis Park, MN

Run

FEbRUARY 23, 2013 AccENTURE TOWER miNNEAPOliS, miNNESOTA

1/19/13

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

FightForAirclimb.org

1/26/13

Securain Winter Run 1/2 Marathon, 10K, 5K

St Paul, MN

Run

1/26/13

Celebration of the Lakes 5K, 10K, Kids Run

Center City, MN

Run

11/6/12

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/3-4/12

VeloCX

Blaine, MN

Cyclocross

11/10/12

Mill City Cyclocross

Bayport, MN

Cyclocross

11/17/12

Rattail Cyclocross

Rockford, MN

Cyclocross

12/1/12

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/16/2012

Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN

Expo

1/26/2013

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

1/5/2013

Twin Cities Champ Battle Creek Park

St Paul, MN

XC Skiing

1/6/2013

Twin Cities Champ Theo Wirth Park

Minneapolis, MN

XC Skiing

1/5/2013

Finding Rainbow XC Ski Races

Waubon, MN

XC Skiing

1/5/2013

Telemarker Challenge

Cable, Wi

XC Skiing

1/12/2013

City of the Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/12/2013

Seeley Hills Classic

Seeley, Wi

XC Skiing

1/12/2013

Edgewood Winter Blast

Fargo, ND

XC Skiing

www.midwestevents.com

experience the climb of your life

WE climb FOR

}

•

651-227-8014

healthy lungs and healthy air.

DATE

EVENTS

LOCATION

TYPE

1/13/2013

King Boreas Ski Race & Family Event

St Paul, MN

XC Skiing

1/19/2013

Birkie Tour

Hayward, Wi

XC Skiing

1/19/2013

Tour de Twin Cities

Mpls/St Paul, MN

XC Skiing

1/20/2013

Boulder Lake Race 3,10, & 31K

Boulder Lake, MN

XC Skiing

1/26/2013

MGHS Noquemanon Ski Marathon

Marquette, MN

XC Skiing

1/27/2013

Saint Mary’s University 10K

Winona, MN

XC Skiing

2/2/2013

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

2/2/2013

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/9/2013

Vasaloppet USA

Mora, MN

XC Skiing

2/13/2013

Book Acrosss the Bay

Ashland, Wi

XC Skiing

2/21/2013

American Birkiebeiner

Cable, Hayward, Wi

XC Skiing

3/2/2013

11th Rainbow Rendezvous XC Ski Race

Waubon, MN

XC Skiing

3/9/2013

Pepsi Challenge

Biwabik, MN

XC Skiing

1/5/2013

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/12/2013

Jack’s Snowshoe Jaunt & Fun Run

Spooner, WI

Snowshoe

1/19/2013

Winteriffic Snowshoe Race

Savage, MN

Snowshoe

1/19/2013

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/20/2013

Boulder Lake Snowshoe Stomp 4 & 8K

Boulder Lake, MN

Snowshoe

1/26/2013

Powder Keg Snowshoe & Snowbike Race

Eau Claire, WI

Snowshoe

1/26/2013

Philips Flurry Snowshoe Race 5K & 10K

Phillips, WI

Snowshoe

2/2/2013

Twin Cities Snowshoe Shuffle

Minneapolis, MN

Snowshoe

2/2/2013

Yukon Days

White Bear Lake, MN

Snowshoe

OVER 85

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The Banff Mountain Film Festival World Tour 309 Cedar Ave. So. Mpls. 612-339-3433 MidwestMtn.com Ask us. We’ve been there.

Find the best gear and clothing for

kayaking, canoeing, backpacking, hiking, climbing, adventure travel and Nordic skiing.

April 26-27, 2013 Nisswa, MN MARATHON HALF MARATHON RELAY MARATHON 10K | 5K Boston Qualifier Charitable Race Scenic Course www.

runforthelakes.com

MORE THAN

13%

USA

OF THE MARATHON FIELD

QUALIFIES FOR

BOSTON

CHAMPIONSHIP

HOST

SPECTATORS

Choose your distance. Choose your race.

Choose Twin Cities.

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February

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October

INVESTING IN YOUR SKIING

by Kevin Johnson

The northland has gotten the first flakes of the season and I promise this season will be better than last. Even if your enthusiasm for our beloved sport began to wane last year, a new year full of wonderful skiing will soon be upon us. Well, at least it can’t be any worse than last year, right?! With that in mind, let’s plan for great winter ahead. After all, if it does turn out to be a great season, you don’t want to get beat by your friends at the big race! We are in the midst of another season as well; Election Season. One of the catchphrases all of the candidates keep talking about is “investing in our future.” Regardless of where you land on the political spectrum I challenge you to invest in your future now; your skiing future. And by investment, I’m not simply talking about spending money. I’m talking about investing time and mental focus, and maybe a little cash as well. Commodities that will pay dividends down the road. Like always, I think finding a coach and/or joining a training group is one of the best investments you can make in your skiing. Proper technique is a larger factor in skiing

than almost any other endurance sport and having a knowledgeable person guiding your technique refinements is one of the best ways to have long-term success in the sport. Think of it as a “retirement account” that also pays an annual dividend. If it just isn’t in the budget to pay for coaching, reach out to a friend that is more experienced than you and invite them to come training with you. Ask them to help you with your technique by demonstrating how they ski and have them take a look at your technique and make suggestions for improvement. Often we feel like we are doing something that looks completely different in reality. Another strategy is the “get rich quick” pathway. For most beginner to intermediate level skiers (and even some fairly high-level skiers) getting new, properly fitting equipment will improve your performance and enjoyment immediately. The technology in skis, boots, poles and wax have improved significantly in the last 5-10 years. Equipment has gotten lighter and stiffer meaning you will use less energy to “lift” your gear and more power will be transferred directly to the snow with each push. The improvement in gear is especially true for skis where the quality control and engineering are building vastly improved skis from even 4-5 years ago. The newest skate skis are much more stable meaning they are easier to balance on while retaining an in-

credible amount of speed. The latest classic technique skis kick extremely easily but have the speed of skate skis when you are gliding along. Take a look at all of your old gear and decide if it’s time for an upgrade. If you’re not sure, bring it in to a local ski shop and they will undoubtedly give you an honest opinion on which items are fine and which ones you should upgrade. Lastly, protect your investment. Whether it is the shiny new skis just off the rack or your old skis, please, please take care of them properly. If you don’t have a pair of ski ties (or straps) to hold them together, you need to go buy some, immediately. They cost about $7 and will help protect your skis more than any other item. If they are new, or haven’t had a layer of wax on them over the summer, take the time to properly prep the bases. I could go into further detail, but this usually involves waxing them several times with warm/soft wax followed by a colder/harder wax. If you don’t know how, or don’t have the equipment, your local ski store can help you out. Remember this season to take a few steps towards investing in your (skiing) future. Vote SNOW! Kevin Johnson has worked with skiers from beginners to national champions as a coach and ski tech. He is currently training to compete in many of the midwest ski marathons this winter.

www.midwestevents.com

Thursday, November 22nd

Help us raise 12,000 pounds for local food shelves!

In 2011, your participation allowed us to donate over 10,000 pounds to local food shelves. Our goal is to get to 12,000 this year!      

A flat course in White Bear Lake Chip-timed Complimentary long-sleeved T-Shirt Awards and lots of door prizes Kids and families are welcome! Complimentary beverages from Caribou Coffee

For any questions, please contact us at races@trifitnesswbl.com or 651-426-1919.

www.midwestevents.com

www.startlinerunning.com 12979 Ridgedale Drive Minnetonka, MN 55305 (952)593-1116

Smartwool Buy Three Get One Free! (equal or lesser value) â&#x20AC;&#x153;it feels goodâ&#x20AC;?

Upcoming Store Runs

Sat. Nov.17th, 8am 3,6 or 10 mile group run. Bagels and coffee on your return Fri. Dec. 7th, 6 pm 5 mile walk/run, really fun! Brooks nightlife and Christmas light run

scene in motion Run for Apples; Jenn Barnett

IronMan Wisconsin; Sue Gergen

Women Run the Cities: Wayne Kryduba

Cloquet River Run; Cloquet River Ru

IronMan Wisconsin; Sue Gergen 10 www.midwestevents.com

Run for Apples; Jenn Barnett

Women Run the Cities: Wayne Kryduba

Run for Apples; Jenn Barnett

Metalcross; Jenn Barnett

TC Marathon; Jenn Barnett

Run for Apples; Jenn Barnett

Theo Wirth Cyclocross; Jenn Barnett

IronMan Wisconsin; Sue Gergen One Last Tri; Jason Goepfert

Jon Francis 1/2 Marathon; Julie A. MacSwain

TC Marathon; Competitive Image IronMan Wisconsin; Sue Gergen

One Last Tri; Jason Goepfert

Jon Francis 1/2 Marathon; Julie A. MacSwain Cloquet River Run; Cloquet River Run

Women Run the Cities: Wayne Kryduba

IronMan Wisconsin; Andrew Duncanson

TC Marathon; Jenn Barnett

A HEAPING HELPING OF HEALTHY.

arathon; Competitive Image

THANKSGIVING DAY | NOVEMBER 22, 2012 Join in the tradition at Turkey Day 5K, a fun and easy 3.1-mile course through the heart of downtown. Bring the family and run, walk, roll or jog your way to a healthy start to the holiday.

ALS Superhero Dash; Kristin Skaar

fast, fun, and muddy! Contributing Writer: Kelly Jo McDonnell Photographer: Jenn Barnett For more info: www.mnjrc.com Minnesota Junior cycling

When we were kids, there was nothing like the freedom of hopping on your bike and heading down the road to discover a new adventure. When one looks back on the thrills of childhood bike riding, certain things come to mind – if there was a mud puddle in the middle of the road, you weren’t riding around it. Finding those secret short cuts through alleyways, creeks, steep hills, or even through a neighbor’s fence were gold. Being a kid on your bike was one of the simplest pleasures of childhood. So it’s really not a big surprise that a sport that so resembles childhood bike riding is becoming so popular.

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Cyclocross, sometimes cyclo-cross or CS or “cross”, is a form of bicycle racing that takes place in the fall and winter. The race itself consists of many laps of a short course – a course that resembles some of childhood riding highlights – wooded trails, pavement, hills and other obstacles. The rider has to dismount the bike and carry it while navigating around the obstacles. It keeps riders on their toes, literally. Just ask Dag Selander, Coach and board member of MN Junior Cycling. He was an Olympic cyclist for Norway, and is involved in youth bicycle competitions, including cyclocross. He was hooked as a child after his first cyclocross race. “The first year I did cyclocross, I was a boy in Norway, probably around 1970. It was muddy and the trails went into the woods and through muddy waters. It was fun, and I like it when it gets really tough – I just enjoy that – that’s the way I’m built. The tougher it gets, the tougher I get. I just think Cyclocross is a really fun sport.” While Selander had his first brush with the sport in 1970, the origins of cyclocross seem to date back to the early 1900’s. Daniel Gousseau of France is credited with organiz-

ing the first French National Championship in 1902. As the sport continued its gradual spread, the first world championship was held in Paris in 1950. The sport’s popularity hit the US around 1970. Cyclocross has obvious similarities with mountain bike racing, and cross-country cycling. And the bike itself is an interesting mixture of different disciplines. They are similar to racing bicycles in that their lightweight and have narrow tires and drop handlebars. Yet they have knobby tread tires for traction like a mountain bike. They have to be lightweight, as competitors need to carry their bicycles over barriers. Selander explained that there’s so much opportunity out there if a youth wants to get involved in cyclocross. “Even if you don’t take classes, you can find movies on YouTube, and learn techniques from that. There are plenty of youth groups out there, and when you watch races, you learn so much. The sport of cyclocross is growing so fast; it’s not like it’s a few guys in the race anymore. There are a lot of guys, and it’s so competitive-even in the master class. Friends are getting their friends involved. It’s something they can all do together.”

Getting youth involved in the sport is key, according to Selander. “We have to concentrate on the youth,” explained Selander, “that’s where our future is going to be. And that is very close to my heart.” The Minnesota Junior Cycling supports young people up to age 23, who love to ride bicycles. The riders are split by age: 12 to 18 and 19 to 23. Selander walked the walk with his own son, Bjorn, who focused on cycling at a young age, eventually joining USA Cycling, Trek Livestrong’s Under 23 team, and now rides for Team Radio Shack. Selander said he’d like to see the schools get more involved, besides just mountain biking leagues. “Not all kids want to play football, baseball or hockey,” he said, “they want to do something else, something different. It’s a great way to keep fit, and an excellent way of fitness for any age. You can ride a bike until you’re 90 or older. You can do it from very young to very old. The main thing, we need to get kids involved, and keep them busy. Keep them away from trouble.” So how does the past Olympian hold his own against the Cyclocross kids he trains? “They laugh at my double-step when I’m getting back on the bike,” he chuckles, “the kids learn so much faster then we older people do!”

UPCOMING RACES November 10, 2012 Mill City Cyclocross Bayport, MN November 17, 2012 Rattail Cyclocross Rockford, MN December 1-2, 2012 MN State Cyclocross Championships Crystal MN More information and detailed event schedules can be found on the Minnesota Cycling Federation’s websitewww.mcf.net

www.midwestevents.com

Legs-Up-the-Wall Viparita Karina Yoga Active graceful aging through strength, balance and flexibility. by Kim Tregilgas

Master Swim Teams Barracuda Aquatic Club Bloomington, MN Jeff Lee 952/884-3703 Fastjet Masters Foss Swim School Blaine, MN Danny Truong 763/398-3399 www.fossswimschool.com Minnetonka Masters Minnetonka, MN Barb Scouler barb.scouler@gmail.com www.mtkaswimclub.org North Suburban Aquatic Club/NSAC Mounds View School District Pools www.nsmakos.org

Right now we Midwesterners are moving through a seasonal transition, our bodies are adapting to the change from warm weather to cooler/cold weather. Our outdoor activities are changing, our wardrobes are changing! Legs-up-the-wall is a wonderful transitional, calming pose. Legs-up-the-wall is a relaxing, gentle way to lengthen hamstrings and calf muscles, release tension in the back of the neck and loosen tight hips. This posture helps with tired legs and sore feet. Since the legs are above the heart, gravity helps to return blood from the legs to the heart, helping circulation and helping the lymph system in eliminating toxins. This pose is an antidote for miles put on biking or running and busy lifestyles. Start by putting a mat or folded blanket on the floor with one end touching the wall. Sit on the mat/blanket with one hip and shoulder next to the wall, and as you roll on your back, you swing your legs up the wall. This always feels awkward, just move through it until you can get comfortable. Allow your spine and back muscles to relax into this new position; once you feel that, check to see how your legs feel. Your hamstrings and calves should feel a bit of a stretch, but NOT discomfort. If your legs are uncomfortable, move your hips away from the wall until you can comfortably keep your legs straight and up the wall and your hips on the mat. Hold this for three to ten minutes, breathing comfortably. Relax into this restorative pose and allow your body to enjoy resting. You can also bend the knees out to the sides, or place an additional blanket under the hips or under your head to make yourself more comfortable. Once you’ve tried this, there are several ways to expand on this pose: 16 www.midwestevents.com

1.Soles of the feet together, knees out and bend the knees, allowing the outer edge of the feet to slide down the wall. Hold this pose and relax. 2.With legs straight, slide one leg in an arc dropping the heel down the wall until you feel a stretch in the inner thigh. Hold that for a few minutes until you can relax the muscles and bring it back up. Switch legs. 3.Bend the right leg and place the ankle above the straight left knee. If you do not feel any stretch through the right hip, bend the left knee, sliding the foot down the wall and hold it once you feel the stretch (Cautionary note: if you’ve had a hip replaced this move should be avoided.) Allow yourself to relax and rest in this pose, let your body enjoy the benefits of this restorative series. Attachment tissue will lengthen easier when relaxed and the breath is easy. One caution: anyone with glaucoma or pulmonary distress should avoid this pose. As always, get your physician’s approval if you have any concerns. Kim Tregilgas is a certified, registered yoga instructor who lives and teaches in White Bear Lake. Kim teaches adaptive yoga and focuses on people new to yoga, and people 45+ years old.

Tri Fitness White Bear Lake, MN Vahid Sadrzadeh 651-426-3619 Triclub@trifitnesswbl.com www.trifitnesswbl.com

www.midwestevents.com

Looking for a race, fun run or walk? Visit www.andersonraces.com/events 651.688.9143 | info@andersonraces.com | www.andersonraces.com Become an Anderson Race Management Fan on Facebook

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S I S T E R K E N N Y ® S P O RT S & P H Y S I C A L THERAPY CENTER

Athletes:

TRAIN

FOR THE

NUMZWERUN OXNG

LONG

Is an injury keeping you from enjoying your sport? The AlterG AntiGravity Treadmill can help you return to your sport quickly and without pain while maintaining your fitness level during recovery. Keeping you healthy for the long run – one step at a time.

by Marie-Christine Leisz, DO

I had one of the greatest thrills of my life this summer! In August, I met one of my sports heroes, Jens Voigt, of the Radio Shack Pro Cycling team. Jens is widely popular and at the age of 40, had just won Stage 3 of the USA Pro Challenge, beating riders nearly half his age. He is admired for his training and competition ethic but also for his durability. He’s cycled since childhood emerging from the East German adolescent development team. He’s raced professionally for 15 years and has won 3 stages of the Tour de France. When I met him, his competition season was ending and he was heading back to Germany where he would decrease the intensity of his training to recover over the fall. He said he would begin ramping up training again in the winter for the 2013 season. Meeting Jens made me think about the topic of this article; how to train for endurance sports like cycling or running to enjoy life-long participation. One way to do this is periodization. I will discuss periodization for runners, but it works for any endurance sport. Athletes who train year-round build a solid foundation of fitness and have less overuse injuries associated with stopping running in the fall and starting again in the spring. Periodization breaks a year’s training schedule (macrocycle) into blocks of time, (mesocycle), balancing the volume of training with the intensity of training. The beginning of the macrocycle is the end of competitive season. You pick 1-2 events in the following year, like a summer and fall race that you want to “peak” for and count backwards, planning the transition into each mesocycle accordingly. Here is an explanation of the basics principles: Recovery The first mesocycle is the rest/recovery phase. It usually starts in the late fall, lasting 3-4 weeks. During this cycle take a few weeks off not running at all or, cross-train. Running is resumed at low intensity, enhancing mindbody recovery, preventing staleness and overuse injury. Rebuilding In the next cycle, running resumes again, re-establishing an aerobic foundation. This cycle lasts 8-12 weeks with long runs, occasional tempo runs or longer, slow intervals. Here, the volume of miles is emphasized over speed and intensity.

Sister Kenny Sports & Physical Therapy Center • Apple Valley – 14655 Galaxie Avenue, Suite 160, Apple Valley, MN 55124 • WestHealth – 2855 Campus Drive, Suite 450, Plymouth, MN 55441 allina.com/sisterkenny

Call 612-262-7900, or toll free 888-691-0045, to schedule an appointment.

Strength For the next 6-8 weeks, aerobic training continues adding more tempo, hill runs, or longer intervals done at a faster pace once or twice a week. Intensity increases but overall mileage stays constant. Speed The next 4-6 week cycle is usually in the early spring. Overall mileage is decreased while the intensity of training is increased. This improves anaerobic fitness level thus improving speed. Run shorter intervals at a race-pace and continue tempo runs. Competition Now the fun begins! Intense intervals and tempo runs continue as the target events near. Mileage stays lowere. Most coaches recommend the most intense training early in the week with taper for an event at the end of the week. There are lots variations on the themes above. Look online or consult with a coach for a detailed training schedule appropriate for your level of fitness and that will help meet your goals. Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Sister Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ahs/ski.nsf/page/ Run_smart www.midwestevents.com

H oliday Gift Ideas

Garmin Forerunner GSP-enabled watch Garmin offers various models of sport watches depending on your needs and budget. What sets these apart from other basic watches is their ability to track distance, pace, and heart rate (for the models that come with or offer op tional heart rate monitor chest straps), which are important features for serious or competitive runners. Available at Startline Running Store, Minnetonka, MN www.startlinerunning.com

Smartwool Men’s PHD Lightweight Wind Boxer Brief The ultimate stocking stuffer for your runner from Fitsok!

A favorite of our local male athletes, this wind brief features a nylon face and still keeps 100% Merino wool next to your skin. Wear this Nordic skiing, or cold weather running. Flatlock seam construction eliminates chafing.

A 3 pack from Fitsok.com. Shop with a 15% coupon code today: HOLIDAY12 www.Fitsok.com

Available at Finnsisu www.finnsisu.com

K-Swiss Blade Max

Hit the trails this season with this performance trail runner from K-Swiss. The molded rubber sole delivers grip and traction on multiple surfaces, so you can keep your mind on the trail ahead in confidence. Available at Tri Fitness, White Bear Lake, MN www.trifitnesswbl.com

CHICKED T-Shirt

For the tough or tough-minded female athlete. We’ve got the gift for her: a shirt that says it all on her back “You Just Got CHICKED”, emphasizing that she just passed her competition. CHICKED focuses on empowering women athletes to compete with a spirit of female camaraderie and a bit of competitiveness. CHICKED is a female-owned Minneapolis company, which gives 25% of proceeds to women’s charities and businesses promoting women and girls’ confidence through their own strengths. www.chicked.com 20

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Celebrate Her Race Accomplishments Unique artisan made charms from There She Goes, a Minnesota company. Styles include, 5K, 10K, 10M, 13.1K, 26.2K www.tsgrun.com