Midwest Events September/October 2018 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS SEPT/OCT 2018

Ways to Spot FAKE NUTRITION NEWS!

Why Choose a Coach?

FALL GEAR

Hit the Trail

Race & Event Calendar www.midwestevents.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 authorâ&#x20AC;&#x2122;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.

04 Race and Event Calendar 08 Scene in Motion 12 Why Choose a Coach?

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

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13 Fresh Fall Gear 15 Hit the Trail 16 Spot Fake Nutrition

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494 To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Tristan Blancarte - winner of the Lumber Jack Day 5K race entry and Sharon Robinson - winner of the Birkie Trail Fest entry! Check out www.midwestevents.com for our monthly race entry contests.

On the Cover: Stephanie Hoff crossing the Split Rock river during the 2017 Superior 100 Mile Trail Race - Photo credit Cole Payton / Superior Trail Race This Page: Climbing up the backside of Carton Peak during the 2017 Superior 100 Mile Trail Race - Photo credit Zach Pierce / Superior Trail Race

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

STAIR CLIMB Date

Events

9/24

Cystic Fibrosis Stadium Climb

Location Minneapolis, MN

Type Stair Climb

RUN 9/2

New Bo Half Marathon/10K

Cedar Rapids, IA

Run

9/3

Victory Labor Day Races

Minneapolis, MN

Run

9/6

61 for 61 Home Run/Walk, 1 Mile Color Run

Fargo, ND

Run

9/15

Dubuque Benefit Classic, 13.1 M, 5K

Dubuque, IA

Run

9/7

Minnesota Mile - Grandma’s

Duluth, MN

Run

9/7

Chloe’s Fight 5K Toga Run/Walk

Minneapolis, MN

Run

9/8

Heart of the City 15K/10K/5K

Burnsville, MN

Run

9/8

Dick Beardsley Marathon, 1/2 Marathon, 5K, 10K

Detroit Lakes, MN

Run

9/8

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/8

Wicked Wine Run

Des Moines, IA

Run

9/8

MN Run Relay

Minneapolis, MN

Run

9/8

Happy Days 5K

Ramsey, MN

Run

9/8

Mississippi River Run

Sauk Rapids, MN

Run

9/8

Time to Fly 5K/10k/Kids

St. Paul, MN

Run

9/8

Lyndon Ellefson Memorial 1/2 Marathon & 5K

Barron, WI

Run

9/8

Holysoles 5K

Oakdale, MN

Run

9/9

Defeat of Jesse James 5K/15K

Northfield, MN

Run

9/9

City of Lakes Half Marathon

Minneapolis, MN

Run

9/9

Clinton Half Marathon

Clinton, IA

Run

9/9

Get Your Rear in Gear Twin Cities

Richfield, MN

Run

9/9

Minnesota Lynx Run Walk Roar 5K

Richfield, MN

Run

9/15

Bear Water Run

White Bear Lake, MN

Run

9/15

HOM Teal Strides for Ovarian Cancer 5k/2k

Edina, MN

Run

9/15

Run for Hope 5K/10K

Nisswa, MN

Run

9/15

Benefit Classic Half Marathon/5K

Dubuque, IA

Run

9/15

Faster than the Pastor

St. Cloud, MN

Run

9/15

TuTu 2Mile Fun Run

Oakdale, MN

Run

9/15

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

9/15

Scenic Byway River Run

Belle Plaine, MN

Run

9/15

Turkey Day 10K

Worthington, MN

Run

9/15

Wheels Off Half Marathon

Two Harbors to Duluth

Run

9/15

Lasting Imprint Our Community Has Heart 5K/10K

No. Mankato, MN

Run

9/15

Bismarck Marathon

Bismarck, ND

Run

9/15

ZERO Run/Walk for Prostate Cancer

Minneapolis, MN

Run

9/15

Circle the Lake Half Marathon, 10K,5K

Faribault, MN

Run

9/15

Heart & Sole Fun Run

St. Paul, MN

Run

9/15

Walker North Country Marathon

Walker, MN

Run

9/15

Northshore Run 10K/Half Marathon

Duluth, MN

Run

9/15

Stride to SAVE Lives

Oswego, MN

Run/Walk

9/15

Black Hills Veteran March & Marathon

Deadwood, SD

Run

9/15

Luce Line Lace-Up

Hutchinson, MN

Run

9/15

Minnesota Power Tunnel 10K

Duluth, MN

Run

9/15

Nickle Dickle 5K Run/Walk, 10K /1/2 Mile Tickle

Waconia, MN

Run

9/15

Purple Ride-Stride Twin Cities

Maple Grove, MN

Run

9/15

West Fest 2 Mile & 10K

West Fargo, ND

Run

9/15

Minn Wild Breakaway Run 10K,5K,1Mile

St. Paul, MN

Run

9/15

Minnesota Hope & Hearts Run

Coon Rapids, MN

Run

9/15

ZERO Run for Prostate Cancer

Des Moines, IA, Mpls., MN

Run

9/15

Circle the Lake 1/2 Marathon, 10K 5K

Faribault, MN

Run

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9/15 & 16 Scheels Med City Fall Half Marathon,10K,5K

Rochester, MN

Run

9/16

Fox Trot 5K Run/Walk for Parkinson’s Research

Andover, MN

Run

9/16

Med City Half Marathon,10K, 5K

Rochester, MN

Run

9/16

Applefest Run to the Edge 5K

La Crescent, MN

Run

9/16

Constitution Day USA We the People 5K

St. Paul, MN

Run

9/16

Apple Splash 1/2 Marathon & 5K

Somerset, WI

Run

9/20

Best Buy Employee Run

Richfield, MN

Run

9/21

Frassati 5K

White Bear Lake, MN

Run

9/22

Stillwater Log Run 10 Miles, 12LK/5K

Stillwater, MN

Run

9/22

Park Nicollet Apple of the Lake

Excelsior, MN

Run

9/22

Run Like A Girl

St. Paul, MN

Run

9/22

Faster than the Pastor

Brooklyn Park, MN

Run

9/22

Ely Marathon & 1/2 Marathon

Ely,MN

Run

9/22

St. Jude’s Walk and Run

Minneapolis, MN

Run

9/22

Jack 15 Road Race

White to Brookings, SD

Run

9/22

We Walk! Marathon

St. Bonifacius, MN

Run

9/22

5K Relay for Life

Bemidji, MN

Run

9/22

Stillwater Boom Site Log Run 10M/12K/5K

Stillwater, MN

Run

9/22

Tonka Trot 5K/10K/Kids

Minnetonka, MN

Run

9/22

Veteran’s Suicide Awareness 5K Run/Walk

Brooklyn Park, MN

Run

9/22

Freedom 5K Run/Walk

St. Paul, MN

Run

9/22

MN Adult & Teen Challenge Freedom 5K

St. Paul, MN

Run

9/22

Challenge Aging 5K

Andover, MN

Run

9/22

Quad Cities Marathon 1 Mile walk & Kid’s Micro

Moline, IL

Run

9/23

Quad Cities Marathon

Moline, IL

Run

9/28

Grand Forks Wild Hog Family Fun Run & 5K

Grand Forks, ND

Run

9/29

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/29

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/29

Plymouth Firefighters 5K & Kids Run

Plymouth, MN

Run

9/29

Heritage Days Fall 5Mile, 5K, Kids Run

New Richmond, WI

Run

9/29

Warrior 196 Memorial 5K & 1 M Kids Fun Run

Apple Valley, MN

Run

9/29

Arbor Dash 5K Run/Walk, Kids 1K

Maple Grove, MN

Run

9/29

Heritage Days Road Race

New Richmond, MN

Run

9/29

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/29

Maple Leaf 13.1, 5 Mile Run, 5K Walk

LaCrosse, WI

Run

9/29

Time to Fly

St. Paul, MN

Run

9/29

Plymouth Firefighters 5K/ Kids

Plymouth, MN

Run

9/30

Twin Cities Oktoberfest 5K

St. Paul, MN

Run

10/6

Timber Dash 5K & Kids Run - Crisis Nursery

Monticello, MN

Run

10/6

Fargo Defender Dash 8K

Fargo, ND

Run

10/6

2018 Zombie Run

Grand Forks, ND

Run

10/6

Chocoholic Frolic

Sioux Falls, SD

Run

10/6

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

10/7

Medtronic Twin Cities Marathon and 10 Mile

Minneapolis, MN

Run

10/7

Run Crazy Horse

Hill City, SD

Run

10/12-13 Bemidji Blue Ox Marathon, Half Marathon, 26K

Bemidji, MN

Run

10/13

Brain Tumor Alliance 5K

St. Paul, MN

Run

10/13

Running Home for Jacob 5K/11K/Kids Run

Minneapolis, MN

Run

10/13

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

10/13

Wild River Run Otter Trotter 5K

Center City, MN

Run

10/13

BT5K 5K

St. Paul, MN

Run

10/13

WhistleStop Marathon/Half Marathon

Ashland, WI

Run

10/13

MN Zoo Tiger Tracks Run

Apple Valley, N

Run

10/13

Scenic Byways 1/2 Marathon & 5K

Belle Plaine, MN

Run

10/13

Running Home for Jacob 5K/11K/Kids Run

Minneapolis, MN

Run

10/13

Gandy Dancer Trail Marathon, Half Marathon, 5K

Luck, WI

Run

10/13

Gear Western Country Half Marathon & 5K

Long Lake, MN

Run

10/13

Making Strides Against Breast Cancers

Eau Claire, WI

Walk

10/13

Riebe Run 19 & Kids Run

St. Louis Park, mN

Run

10/13

Making Strides Against Breast Cancers

St. Cloud, MN

Walk

10/14

The Great Candy Run

Richfield, MN

Run

10/13

LLS Light the Night Walk

Cedar Rapids, IA

Walk

10/14

Unleash the SHE 5K, 10K

St. Paul, MN

Run

10/14

LLS Light the Night Walk

Minneapolis, MN

Walk

10/20

TCO Vikings 5K Event

Minneapolis, MN

Run

10/27

Making Strides Against Breast Cancers

Minneapolis, MN

Walk

10/20

Fargo Mini Marathon

Fargo, ND

Run

10/20

Twin Cities Hot Cider Hustle 1/2 Marathon & 5K

Bloomington, MN

Run

9/3

Lost Forester Adventure Runs 8 Miler, 11K, 5.5K

Cloquet, MN

Trail Run

10/20

Pumpkin Run & Walk

Cloquet, MN

Run

9/5

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

Wabash Trace Marathon 26.2M, 13.1 M

Shenandoah, IA

Trail Run

TRAIL / ULTRA RUN

10/20

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

9/8

10/20

IMT Des Moines Marathon 5 Mile Run

Des Moines, IA

Run

9/8

Moose Mountain Marathon

Lutsen, MN

Trail Run

10/21

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

9/8

Cherokee Trail Run 10K/5K/Kids Run

Cherokee, IA

Trail Run

10/21

IMT Des Moines Marathon, Half Marathon, 5K

Des Moines, IA

Run

9/8

LeeWok Adventure Race 10K/5K

Minot, ND

Trail Run

10/21

Chocoholic Frolic

Appleton, WI

Run

9/15

Bangin in the Brush 10K, & Kids Run

Duluth, MN

Trail Run

10/26

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

9/15

Blazin Thru Bertram 4.9 M run, 2.3 M walk

Monticello, MN

Trail Run

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

10/27

Terror Trot 5K/10K

Minneapoilis, MN

Run

9/16

10/27

Anoka Halloween Gray Ghost 5K Run/1 Mile Walk

Anoka, MN

Run

9/16

William O’Brien 10 Mile Trail Run

Marine on the St. Croix, MN

Trail Run

10/27

Boo Bash Dash

Wayzata, MN

Run

9/19

Autumn Trail Series Race 2

Bloomington, MN

Trail Run

10/27

Chocoholic Frolic

Appleton, WI

Run

9/22

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

10/27

Minneapolis Halloween Half

Minneapolis, MN

Run

9/22

Surly Trail Loppet Half Marathon, 13.1K, 5K

Minneapolis, MN

Trail Run

Cable, WI

Trail Run

10/27

Lupine Costume 5K & Kids Run

Delano, MN

Run

9/28 - 29 Birkie Trail Run Festival 5K to 100K

10/27

Monster Dash

Minneapolis, & St. Paul, MN

Run

9/29

Vasaloppet Swedish Mile 5K/10K

Mora, MN

Trail Run

10/28

Halloween Fearless 5K

Maple Grove, MN

Run

9/29

Grand Traverse 27.4, 21.5, 16.7, 10.2 Mile

Duluth, MN

Trail Run

10/29

Halloween Hustle

Duluth, MN

Run

9/29

Driftless Trail Races

Hillsboro, WI

Trail Run

11/3

Chocoholic Frolic

St. Paul, MN

Run

10/3

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

Night Owl Shuffle

Lake Elmo, MN

Trail Run

11/4

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

10/6

12/8

Jingle Bear Run 5K & Kids Run

White Bear Lake, MN

Run

10/13

Bluff Color Fest Trail Run, 15, 10, 5M

Red Wing, MN

Trail Run

10/13

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

WALK 9/8

Walk To End Alzheimer’s

Fargo, ND

Walk

10/13

Willow River Trail Challenge

Hudson, WI

Trail Run

9/8

Walk To End Alzheimer’s

Dubuque, IA

Walk

10/13

Gear Western County Half Marathon/5K

Long Lake, MN

Trail Run

9/8

Walk To End Alzheimer’s

Mankato & Duluth, MN

Walk

10/13

Big Woods Run

Faribault, MN

Trail Run

Adventure Max Half Marahton

Springfield, MO

Trail Run

9/8

Water Missions Walk

St. Paul, MN

Walk

10/13

9/15

Walk To End Alzheimer’s

Minneapolis & Red Wing, MN Walk

10/13

Autumn Woods Classic

Maple Grove, MN

Trail Run

9/15

Twin Cities Walk for Water

St. Paul, MN

Walk

10/13

Reach the Peak 5K/15K

Mt. Morris, WI

Trail Run

9/15

Walk To End Alzheimer’s

New Richmond /LaCrosse, WI Walk

10/13

Cedar Valley Endurance Festival 50k/25k/8k/ Kids

Cedar Falls, IA

Trail Run

9/15

Walk To End Alzheimer’s

Grand Forks, ND

Walk

10/14

Roughrider 9K

Duluth, MN

Trail Run

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/15

Walk To End Alzheimer’s

Moline, IL

Walk

10/17

9/15

Walk To End Alzheimer’s

Sioux Falls, SD

Walk

10/20

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

9/15

Twin Cities Walk to Defeat ALS

St. Paul, MN

Walk

10/20

Surf the Murph

Savage, MN

Trail Run

9/16

Walk To End Alzheimer’s

Iowa City & Sioux City, IA

Walk

10/20

Harder than He!! Half Marathon

Duluth, MN

Trail Run

9/16

Walk To End Alzheimer’s

Owatonna, MN

Walk

10/20

Harvest Hoot ‘n Holler Adventure Run

Rush City, MN

Trail Run

Night Light One Lap/Two Laps/Trail Kids

Battle Creek, St. Paul, MN

Trail Run

Mackinac Island Great Turtle Trail Run

9/22

Walk To End Alzheimer’s

Waterloo, IA

Walk

10/26

9/22

Walk To End Alzheimer’s

St. Cloud,Winona,Bemidgi

Walk

10/27

Mackinac Island, MI

Trail Run

9/22

Walk To End Alzheimer’s

Baxter, MN

Walk

10/27-28 Hixon 50 - 50, 25, 10 & 5K

LaCrosse, WI

Trail Run

9/22

We Walk Marathon/1/2 Marathon/ 50KM/5K/10K

St. Bonifacius, MN

Walk

9/7-8

Superior100 /50 Mile & 26.2 MarathonTrail Race

Finland, MN

Ultra

Walk

9/15

Pleasant Creek TrailRun 45K

Palo, IA

Ultra

Walk

9/29

The Heck of the North, 100, 55, 20 Miler

Two Harbors, MN

Ultra

Wild Duluth Races, 100K, 50K 1/2 marathon

Duluth, MN

Ultra

9/22 9/28

Walk To End Alzheimer’s Walk To End Alzheimer’s

Bismarck, ND Aberdeen, SD

9/29

Walk To End Alzheimer’s

Willmar, MN

Walk

10/20

9/29

Walk To End Alzheimer’s

Eau Claire, WI

Walk

10/27

Doggone Tired Ultra 50K

Vinton, IA

Ultra

9/29

Walk To End Alzheimer’s

Cedar Rapids, IA

Walk

10/28

END - Trails 12 Hour Trail Run

Arvilla, ND

Ultra

Walk

11/3

Icebox 480

River Falls, WI

Ultra

12/8

Hitchcock Experience 50M/100M

Honey Creek, IA

Ultra

9/30

LLS Light the Night Walk

Des Moines, IA

10/6

Walk To End Alzheimer’s

Alexandria, MN

Walk

10/6

Walk Like MADD

St. Paul, MN

Walk

10/7

Lupus Walk for Hope & 5K Run

Duluth, MN

Walk

10/14

Above and Beyond Adventure Tri

Des Moines, IA

Offroad Tri

10/7

Making Strides Against Breast Cancers

Minneapolis, St. Cloud, MN

Walk

9/8

Square Lake 70.3 Triathlon

Stillwater, MN

Triathlon

Walk

9/9

Square Lake Sprint Triathlon

Stillwater, MN

Triathlon

Walk

9/16

One Last Tri

White Bear Lake,MN

Triathlon

Walk

9/8

Flying Pigs Duathlon

Washington, IA

Duathlon

10/14 10/14 10/13

Kidney Walk The Great (Point) 8K .8K Walk for Lupus Kidney Walk

Ottuma, IA Maple Grove, MN St. Paul, MN

TRIATHLON & DUATHLON

www.midwestevents.com

9/22

Central Lakes Duathlon

Fergus Falls MN

Duathlon

9/22

Dousman Duathlon

Dousman, WI

Duathlon

9/29

Fall Classic Duathlon

Lake Elmo, MN

Duathlon

CYCLE

Allina He alth autumn woods CLASSIC 10K 5K 1K

OCTOBER 13, 2018 ELM CREEK PARK RESERVE, MAPLE GROVE

10K Graham Cracker Run 5K Chocolate Run/Walk 1K Mini Marshmallow Fun Run Each runner gets a yummy, gooey s’more after their race.

REGISTRATION:

ThreeRiversParks.org | 763.559.6700

FUN FOR THE FAMILY

Games, crafts, and music from 8–noon. Register the family as a Multi-generation Group to qualify for fun, non-timed awards. Costumes encouraged!

VOLUNTEERS NEEDED

Call 763.559.6706 | volunteer@threeriversparks.org

SEND A KID TO CAMP

Make every mile count! A portion of race proceeds goes to Three Rivers Park District Foundation to help send kids to camp. Sign up to collect pledges when you register to make a larger impact. 06

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9/8

Jesse James Bike Tour

Northfield, MN

Cycle

9/8

The Flatlander FM Rotary Ride

Fargo, ND

Cycle

9/9 to 14 Ride MN 1

Browns Valley /Taylor Falls

Cycle

9/9

Tour De Tush

Richfield, MN

Cycle

9/9

St. Paul Classic Bike Tour

St. Paul, MN

Cycle

9/15

Ride the Ridges 105, 67, 44, 23 miles

Winona, MN

Cycle

9/15

Embrace the Hills

Mondamin, IA

Cycle

9/15

Mora Bike Tour 25 or 50 Miles

Mora, MN

Cycle

9/15

PurpleRideStride 5K

Maple Grove, MN

Cycle

9/16

Minneapolis Bike Tour

Minneapolis, MN

Cycle

9/22

Tour de Hugo

Hugo, MN

Cycle

9/22

Headwaters 100

Park Rapids, MN

Cycle

10/7

Mankato River Ramble

Mankato, MN

Cycle

10/20

Quad Cities Tweed Ride

East Davenport, IA

Cycle

9/15

Chequamegon Fat Tire Festival

Cable, WI

Fat Tire

9/2

Dakota Five-0

Spearfish, SD

Mtn. Bike

9/22

Wild Ride Mountain Bike Festival

Eagan, MN

Mtn. Bike

10/6

GEARS Greenbush Grinder & WEMS Champion

Glenbeulah, WI

Mtn. Bike

10/6

Teravail Oremageddon 12/25/50 Mile

Ironton, MN

Mtn. Bike

10/13

Cedar Valley Endurance Festival Mtn. Bike Race

Cedar Falls, IA

Mtn. Bike

10/20

Sawtooth Mountain Challenge

Grand Marais, MN

Mtn. Bike

9/3

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel

9/15

Woodtick 100

Deerwood, MN

Gravel

9/15

Root River Rampage

Houston, MN

Gravel

9/16

Solidarity Cycling Gravel Series

Vermillion, MN

Gravel

9/22

Hun-Dirt Century & 1/2 Century Gravel Grinder

Alexandria, MN

Gravel

9/23

Hero Gravel Classic

Stillwater, MN

Gravel

9/29

Heck of the North

Two Harbors, MN

Gravel

9/30

Gravel Grovel 5

Miesville, MN

Gravel

10/6

Snaggy Ridge 105

Tipton, IA

Gravel

10/6

Hibernator 100

Laona, WI

Gravel

10/6

Spotted Horse 200 & 150

St. Charles, IA

Gravel

10/7

Dirt Bag

Clearwater, MN

Gravel

10/13

END-CHIP 50/100/160K

Lake Park, MN

Gravel

10/14

Filthy 50

Stewartville, MN

Gravel

10/20

Buffalo 105 Gravel race

Newton, IA

Gravel

10/27-28 Iowa City Gravel

River Junction, IA

Gravel

9/1 to 2

Cannonball Cross

Mason City, IA

Cyclocross

9/4

Renegade Cyclocross - Tuesdays in Sept & Oct

Des Moines, IA

Cyclocross

9/5

Chamois Time Cyclocross `

Iowa City, IA

Cyclocross

9/9

All City Cyclocross Championships

Golden Valley, MN

Cyclocross

9/15

Capital City Cross

Des Moines, IA

Cyclocross

9/15

Gopher Cross

Zimmerman, MN

Cyclocross

9/28-30

Jingle Cross

Iowa City, IA

Cyclocross

9/29-30

Karma CX

New Brighton, MN

Cyclocross

10/13-14 Green Acres Premium Cyclecross

Lake Elmo, MN

Cyclocross

10/21

Sioux Falls, SD

Cyclocross

Elmwood Forest CX

ADVENTURE RACE 9/15

Rugged Maniac

Taylor Falls, MN

Adv Race

10/20

Hoot ‘n Holler Adventure Run

Rush City, MN

Adv Race

10/29

The Resilinator - Kids Buddy Race

Bloomington, MN

Adv Race

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scene in motion YWCA Women’s Triathlon; Minnefota Moments

Torchlight 5K - Life Time Fitness

YWCA Women’s Triathlon; Minnefota Moments

Torchlight 5K - Life Time Fitness

Life Time Tri - Minneapolis - Life Time Fitness

YWCA Women’s Triathlon; Minnefota Moments

Park Point 5 Miler; Grandmas Marathon

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Park Point 5 Miler; Grandmas Marathon

YWCA Women’s Triathlon; Minnefota Moments

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Strive Run Baby Run; Midwest Events

YWCA Womenâ&#x20AC;&#x2122;s Triathlon; Minnefota Moments

Strive Run Baby Run; Midwest Events

Gopher to Badger; Fred Sobottka

Enjoy a small town feel for miles! Registration opens September 1st with a free sweatshirt for runners registered by December 31st! Reg Visit us for registration at: www.lakewobegontrailmarathon.org 10

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YWCA Womenâ&#x20AC;&#x2122;s Triathlon; Minnefota Moments

We Run for Chocolate and Turkey! Special Midwest Events Rate of $25 Use Code:MWE25Â Expires: 10/15

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Why Choose a Coach? By Kris Swarthout USAT level 2

o many times people ask me, “Kris, should I use a coach?”, and after I give them my philosophy on the matter they follow up with, “how do I choose the right coach for me?” I will address the first question today and the second in part two of this article. After the question of whether someone should use a coach leaves their lips, I usually fire back with my standard answer, “even Michael Phelps has a coach.” Most people understand that a new person to our sport, a “newbi”, will benefit from the knowledge and guidance of a coach, but it’s those of us who have been in the game for a couple years who can truly benefit from coaching. A newbi is like a sponge, reading magazines, books and blogs. They watch videos, Tevo races and talk tri anytime they can. A newbi benefits by being steered away from the fads and gimmicks of triathlon. A coach also becomes a safe place to ask questions that might be thought of as “stupid”, but as we all learned a long time ago, there are no stupid questions. It is easy for a newbi to buy into the idea that all you need is a sweet $10,000 bike and you will shave 15 minutes off your 40k bike split. A newbi doesn’t usually know how to balance three sports, strength train and still make it to the dinner table on time. A coach will take this gentle little newbi and watch over them, guide them and help make sure they don’t run themselves into the ground. With a solid game plan geared around the newbie’s race schedule, a coach will build a balanced program consisting of easy days, hard days and rest days. As for the grizzled veteran who claims to know everything already, I say “are you sure?” It is true the learning curve in triathlon is steep and in only a few years of training and racing an athlete can learn quite a bit just by being involved in the sport, but sometimes it’s how people apply that new knowledge that hurts

them. A coach will research new techniques and equipment as part of their job. They weed out the gimmicks and incorporate the things that really work into your training program. I once had a client who read that track workouts were the only way to get fast running. I told them, this is true, track workouts help to build speed. They insisted on doing only track workouts during their training and nothing else. I advised them that a good running program has a balance of easy recovery runs, longer endurance runs and speed workouts (track workouts). I worked hard to convince them that research and practical experience has shown this is the way to truly get faster without getting injured. It took a while, but they came around. I would hate to think what would have happened if they had just gone out and run fast track workouts three to four times a week. Planter fasciitis, bone spurs, stress fractures and just plain old burn out would have been the outcome. I have also been asked if those “cookie cutter” workout programs you see in magazines or can buy online really work. These programs are beneficial in the sense that they offer a structured and balanced workout program that will most likely prevent you from getting injured and help you gain more fitness, but they fail to help YOU reach YOUR personal season goals. They are not built around your race schedule. They don’t account for that week you are going out of town for business or the days you work a double shift to pay for your new carbon race wheels. They are not built with YOU in mind. This is where a coach truly shines. A good coach will ask you how much time each week you can train, when your races are and what other responsibilities you have in your life. They take this information and build a program specifically fit for you.

Another benefit to having a coach is you free up a huge chunk of time you would have spent pouring over workout plans and structuring your season. You simply tell your coach what you have going on as far as racing, training, family and work. They spend the time building your program; it takes a lot off your plate and allows you more time to train or just play with your kids. It also puts an outside perspective on your training. You will have someone watching over you, making sure you are not over or under doing it. You also now have someone to be accountable to. You will now have to answer to someone else besides yourself if you skip a workout or a week’s worth of workouts. So back to Michael Phelps, no matter how good you are, everyone can benefit from a coach. Just think, if Phelps didn’t have Bob Bowman, would he have won 28 Olympic medals? Next time we will discuss how to choose a coach. TTFN, Kris Swarthout Final K Sporting Services 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 Barracuda Aquatic Club

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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: 09.15.2018 - 09.16.2018 or 10.20.2018 10.21.2018 www.totalimmersion.net/get-coached/workshops/venueevents/34-minneapolis-ywca-downtown

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Hit the Trail for More Fun and Less Running Injury By Dr. Marie-Christine Leisz photo courtesy Jenn Barnett

all is approaching rapidly. Wooded running venues like Wirth Park, Hyland Hills and Battle Creek Park will soon be aglow with fall color. If you are a road runner who is tired of pounding the pavement, wouldn’t it be fun to get out in all that natural glory and give trail running a try? Trail running has surged in popularity over the past few years. One of the reasons is that overuse injuries running on trails seem to occur less commonly than on harder surfaces. Although the data is scant, most trail runners I know started running trails because they noticed they got injured less often on a softer, more irregular surface. Blaise Dubois, PT, who is a consultant for the Canadian national and Olympic Track and Field teams, agrees with this impression. He has extensively studied running injury in the context of the way the body adapts to different running training techniques and equipment. He explains, “First, different surfaces allow for various running techniques based on hardness, degree of unevenness and differences in surface heights. Flat surfaces such as roads, running tracks or treadmills force us into repetitive movements, which in turn cause the repetition of biomechanical imperfections. Running on a soft surface (as compared to a hard surface) does not lead to

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more injuries, provided the body is used to it. Additionally, the variation of biomechanical components used when running on natural irregular surfaces brings about a variety of tissue stresses which reduces the risk of overuse injuries. The best running surface is the cross-country-type surface, that is, a firm and irregular surface that allows for a wide variety of lower-body movements and efforts. Since more body parts are being engaged, their adaptation is therefore more significant”. In other words, the more irregular the trail, the more muscle groups of the body are used, including the all-important gluteal muscles which provide a stable foundation for running activity. The more muscle groups that are used, the less likely it is that any one group will be overused and injured. Another reason trail running is easier on the body is that running on an irregular surface requires a shorter stride, more shuffling gait pattern and quicker cadence - or number of steps you take per minute. These adaptations lead to lower impact and less stress on the body, when the foot hits the ground. I asked Maria Barton, who is not only a PT but one of the outstanding trail runners in our region how to best start a trail running program. Maria

says because of the variable terrain and the changes in running style, a road runner should expect to run slower on trails than they would on roads, even though the effort level will be is the same. Maria also cautions to advance training carefully as a runner may be tempted initially to run too many miles or advance training too quickly on trails due to the forgiving nature of the surface. The only special gear she recommends is a good hydration pack/belt or handheld bottle and a good pair of trail shoes. The extra traction the lugged sole provides can be a big plus. Bug spray in the summer and a head lamp in the early morning or at dusk are helpful too. If you find you love trail running, join the Upper Midwest Trail Runners. This is a member-supported organization for anyone of any ability who likes to run off road. This organization sponsors a number of trail races throughout the year of varying distances around the states of Minnesota and Wisconsin. This group also “gives back” by participating in trail maintenance and promotion of trail resources, races and running throughout the upper Midwest.

Dr. 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 Institute. Learn more at www.allina.com/ahs/ski.nsf/page/running_ endurance

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How to Spot Fake Nutrition News and Find Credible Sources You Can Trust by Val Schonberg

eople love to share nutrition information, and everyone seems to be a nutrition expert these days! Unfortunately, a lot of what we see in the media or hear people talking about is inaccurate and/or misleading. Some of this is relatively harmless. However, for some people, this contributes to unnecessary anxiety or stress about what’s the “right” or “best” product or food to consume, while often eliminating perfectly healthy foods from their diet, or investing in costly supplements. The confusion makes both casual exercisers and elite, competitive athletes’ easy prey for marketers who want to sell products or services to enhance performance, gain or lose weight, and gain a competitive edge – often with unsubstantiated claims. To help you sort through the chatter and find credible, evidence-based nutrition information, here are 6 tips to help you spot misinformation. 1. Recommendations that promise a quick fix. When a person or product makes claims that sound too good to be true, it probably is. Recognize that break-throughs in science do not happen overnight. 2. Learn to distinguish hype from evidencebased science. Does the advertisement or nutrition information include fear-based words or dramatic statements (i.e. “break-through”, “miracle”, “toxic”, “bad”, “cure-all”) to influence you one way or another about a food or product? 3. Are claims supporting the product based on personal stories rather than on facts? Be critical of anecdotal information from friends, coaches, and celebrities who have no formal training in nutrition. Ask questions about recommendations to understand if the reported benefits are backed by rigorous scientific research. 4. When a claim is based on research, consider the following questions. Has the study been replicated with same or similar results (among different researchers)? How many humans were used in the study (or were animals used)? Is 16

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there a direct cause and effect for the population the claim is targeting? For example, a study that demonstrates prunes has a positive effect on bone health in postmenopausal women does not necessarily mean that a 20-year old male or premenopausal female athlete would experience the same benefit. Nothing wrong with eating prunes, but we can’t assume prunes are going to have the same effect with these other populations.

explicitly define that the practice of nutrition and dietetics must be done by a licensed professional. Look for the initials “RDN or LDN” to identify a Registered Dietitian Nutritionist and Licensed Dietitian Nutritionist. For athletes, look for the initials “CSSD” that designates a Registered Dietitian who has specialized training in sports nutrition. To find a sports dietitian in your area, access “Find a SCAN RD” at www. scandpg.org.

5. When considering products, such as special foods or supplements, are you aware of the products’ safety, purity or effectiveness? Manufacturers of dietary supplements must list all ingredients on the product label; however, a dietary supplement may contain a banned substance not listed due to poor manufacturing practices or intentional adulteration. Furthermore, some supplement ingredients may interact with prescription and over-the-counter medications resulting in adverse effects that can be life threatening. Consumers also need to be cautious of supplements that contain very high amounts of performing-enhancing ingredients, i.e. caffeine, citrulline or beta-alanine, that are not illegal, but in high doses may cause unwanted side effects such as increased blood pressure, jitteriness, or itchy tingling skin (in the case of beta-alanine). Many consumers believe that “even if a supplement or herbal remedy may not help me, it, it at least won’t hurt me.” However some ingredients, including vitamins and minerals, consumed in high doses for a long enough period of time, can be a concern.

In addition, to an individual’s credentials, following are tips to help you navigate information found on various media sources. While the internet can be a minefield for misinformation, it can also be a valuable source of accurate and reliable information. Websites ending in .edu (an educational institution), .gov (government agency), or .org (non-profit) are considered good sources for credible information or to verify nutrition information read elsewhere.

The best way to protect yourself against questionable health and nutrition products is to be an informed consumer. Third party companies, such as NSF, Informed Choice or Consumer Lab, conduct testing to verify product ingredients. You may also contact the manufacturer directly to ask questions about how it tests for safety or if there are ingredients that aren’t listed on the label. 6. What are the person’s qualifications? Just because someone “went through something” does not make them an expert. Dig a little deeper and ask for credentials. Many states

When reading nutrition material in books, magazines or other publications, look at who wrote the article you are reading. The author should be educated in the field of nutrition/ dietetics and preferably hold a degree in nutrition from an accredited university. With any nutrition recommendations, beware of personal bias and when reading an article or blog, look for current and up-to-date citations with research that meets the criteria for point #4. For a comprehensive and excellent list of nutrition sources you can trust (and those that should be avoided) check out Michael Hull’s website: NAIKI, www.NutritionAsIKnowIt.com.

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

Celebrating

15 YEARS

of Fun, Fast, & Friendly

MAY 13-18 Register for the 2019 race online FargoMarathon.com The Fargo Marathon courses are what makes our races unique! Each course visits great neighborhoods, running paths with the marathon and half marathon courses going through downtown Fargo, MSUM and Concordia campuses in Moorhead, and historic 8th and 9th streets! Of course, all of the races are fast, flat and friendly! Over 58 locations of bands and DJâ&#x20AC;&#x2122;s throughout the courses will make for an action packed, fun-filled, outstanding experience!

MONDAY - MAY 13

THURSDAY - MAY 16

SATURDAY- MAY 18

15 Mile Cyclothon

Health & Fitness Expo

Full Marathon

26.2 Mile Cyclothon

Youth Run

Half Marathon

TUESDAY - MAY 14

FRIDAY- MAY 17

Furgo Dog Run

Health & Fitness Expo

WEDNESDAY - MAY 15

10K Live Concert at Old Broadway