Midwest Events September/October 2019

sports | fitness | outdoors

MIDWEST EVENTS SEPT/OCT 2019

Nutrition for Young Athletes Foot and Ankle Injuries and How to Fix Them!

+ Head

Games 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 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.

04 Race and Event Calendar 08 Scene in Motion 12 Head Games

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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15 Foot and Ankle Injuries and How to Fix Them

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

16 Nutrition for Young Athletes

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

Congratulations to Steven Wurtz - winner of the Gopher to Badger race entry and Mary Nelson - winner of the Go Far Women entry!

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

On the Cover: Elm Creek Autumn Woods Classic- Photo credit Three Rivers Park District/Laura Jarriel This Page: Strive Scholarship Taco John’s Run Baby Run - Photo credit Midwest Events

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

STAIR CLIMB 9/7

Break the Bank-Climb 4 Kidney Cancer

Minneapolis, MN

Stair Climb

9/21

Stillwater Boom Site Log Run

Stillwater, MN

10/12

Stairs of Stillwater

Stillwater, MN

Stair Climb

9/21

Veteran’s Suicide Awareness 5K Run/Walk

Brooklyn Park, MN

Run

9/21

Challenge Aging 5K

Andover, MN

Run

RUN

Run

9/1

New Bo Half Marathon/10K

Cedar Rapids, IA

Run

9/21

Quad Cities Marathon 1 Mile walk /Kids Run

Moline, IL

Run

9/2

Victory Labor Day Races

Minneapolis, MN

Run

9/21

Twin Cities Oktoberfest 5K

St. Paul, MN

Run

9/6

Minnesota Mile - Grandma’s

Duluth, MN

Run

9/22

Quad Cities Marathon

Moline, IL

Run

9/6

The Fat Greek 5K

Minneapolis, MN

Run

9/22

Get Your Rear in Gear Twin Cities

Richfield, MN

Run

9/7

Run for the Falen

Kronenwetter, WI

Run

9/27

Grand Forks Wild Hog Family Run & 5K

Grand Forks, ND

Run

9/7

61 for 61 Homerun 5K/1Mile

Fargo, ND

Run

9/28

Our Community Has Heart 5K/10K

No. Mankato, MN

Run

9/7

Cowtown River Run

So. St. Paul, MN

Run

9/28

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/7

Powwow Run 10K, 5K, Kids Run

Bismarck, ND

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/7

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

Detroit Lakes, MN

Run

9/28

Jack 15 Road Race

Brookings, SD

Run

9/7

Heart of the City 10K/5K

Burnsville, MN

Run

9/28

Plymouth Firefighters 5K & Kids Run

Plymouth, MN

Run

9/7

Holysoles 5K

Oakdale, MN

Run

9/28

St. Cloud State Univ. Homecoming Run

St. Cloud, MN

Run Run

9/7

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/28

Warrior 196 Memorial 5K & 1 M Kids Run

Apple Valley, MN

9/7

Happy Days 5K

Ramsey, MN

Run

9/28

Heritage Days Road Race

New Richmond, WI

Run

9/8

Defeat of Jesse James 5K/15K

Northfield, MN

Run

9/28

Run Down Hunger 5K/10K

Siren, WI

Run

9/8

City of Lakes Half Marathon

Minneapolis, MN

Run

9/28

Fargo Defender Dash 5K/8K

Fargo, ND

Run

9/8

Clinton Half Marathon

Clinton, IA

Run

9/28

Uncorked 5K

Barneveld, WI

Run

9/14

Lyndon Ellefson Memorial 1/2 Marathon/5K

Barron, WI

Run

9/28

Time to Fly 5K/10k/Kids

St. Paul, MN

Run

9/14

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

9/28

Husky Hustle 5K

Eagan, MN

Run

9/14

Red River Run 15K/5K

Fargo, ND

Run

9/28

Maple Leaf 13.1, 5 Mile Run, 5K Walk

LaCrosse, WI

Run

9/14

MN Run Relay

Minneapolis, MN

Run

9/28

Time to Fly

St. Paul, MN

Run

9/14

MN Zoo Tiger Tracks Run

Apple Valley, N

Run

9/29

Run Like A Girl

St. Paul, MN

Run

9/14

Dale F Kilwein Memorial Run

Dickinson, ND

Run

9/29

TCO Vikings 5K

Eagan, MN

Run Run

9/14

Dubuque Benefit Classic, 13.1 M, 5K

Dubuque, IA

Run

9/29

Running Home for Jacob

Minneapolis, MN

9/14

HOM Teal Strides for Ovarian Cancer 5k/2k

Edina, MN

Run

10/5

Timber Dash 5K & Kids Run

Monticello, MN

Run

9/14

Benefit Classic Half Marathon/5K

Dubuque, IA

Run

10/5

Valor 5K

Minneapolis, MN

Run

9/14

Turkey Day 10K

Worthington, MN

Run

10/5

Wicked Wine Run

Des Moines, IA

Run

9/14

Bear Water Run

White Bear Lake, MN

Run

10/5

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run Run

9/14

North Shore Run

Duluth, MN

Run

10/6

Twin Cities Marathon /10 Mile

Minneapolis, MN

9/14

Luce Line Lace-Up

Hutchinson, MN

Run

10/6

Run Crazy Horse

Rapid City, SD

Run

9/14

Nickle Dickle 5K/10K/1/2 Mile

Waconia, MN

Run

10/11

Bemidji Blue Ox Run 5, 10K, Kids Fun Run

Bemidji, MN

Run

9/14

Purple Ride-Stride Twin Cities

Maple Grove, MN

Run

10/12

Bemidji Blue Ox Marathon, Half , 26K

Bemidji, MN

Run

9/14

Minnesota Hope & Hearts Run

Coon Rapids, MN

Run

10/12

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

9/14

ZERO Run for Prostate Cancer

Des Moines, IA, Mpls., MN

Run

10/12

Wild River Run Otter Trotter 5K

Center City, MN

Run Run

9/14

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

Faribault, MN

Run

10/12

BT5K 5K

St. Paul, MN

9/14

For a Day 5K

Owatonna, MN

Run

10/12

WhistleStop Marathon/Half Marathon

Ashland, WI

Run

9/15

Miles for Melanoma

St. Paul, MN

Run

10/12

Scenic Byways 1/2 Marathon & 5K

Belle Plaine, MN

Run

9/20

Frassati 5K

White Bear Lake, MN

Run

10/12

Gandy Dancer Trail Marathon, Half / 5K

Luck, WI

Run

9/21

Run for Hope 5K/10K

Nisswa, MN

Run

10/12

Gear Western Country Half Marathon & 5K

Long Lake, MN

Run

9/21

TuTu 2Mile Fun Run

Oakdale, MN

Run

10/12

Riebe Run 19 & Kids Run

St. Louis Park, MN

Run

9/21

Stillwater Log Run 10 Miles, 12LK/5K

Stillwater, MN

Run

10/12

Tonka Trot for Heroes

Minnetonka, MN

Run

9/21

Black Hills Veteran March & Marathon

Deadwood, SD

Run

10/12

Warrier Waddle

Winona, MN

Run

9/21

Applefest Run to the Edge 5K

La Crescent, MN

Run

10/12

Zombie Run

Grand Forks, ND

Run

9/21

Park Nicollet Apple of the Lake

Excelsior, MN

Run

10/18

Fargo Mini Marathon

Fargo, ND

Run

9/21

Challenge Aging 5K

Andover, MN

Run

10/18

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

9/21

Bismarck Marathon

Bismarck, ND

Run

10/19

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

9/21

West Fest 2 Mile & 10K

West Fargo, ND

Run

10/19

Chocoholic Frolic

Sioux Falls, SD

Run

9/21

Freedom 5K Run/Walk

St. Paul, MN

Run

10/19

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

Bloomington, MN

Run

9/21

Ely Marathon & 1/2 Marathon

Ely,MN

Run

10/19

Pumpkin Run & Walk

Cloquet, MN

Run

9/21

St. Jude’s Walk and Run

Minneapolis, MN

Run

10/19

Des Moines Marathon 5 Mile Run

Des Moines, IA

Run

9/21

5K Relay for Life

Bemidji, MN

Run

10/20

Des Moines Marathon, Half Marathon, 5K

Des Moines, IA

Run

04

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10/25

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

9/14

Bangin in the Brush 10K, & Kids Run

Duluth, MN

10/26

Anoka Halloween Gray Ghost 5K /1 Mile

Anoka, MN

Run

9/14

Blazin Thru Bertram 4.9 M run, 2.3 M walk

Monticello, MN

Trail Run

10/26

Boo Bash Dash

Wayzata, MN

Run

9/15

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

10/26

Haunted Harriet 5K/10K/KidsK

Minneapolis, MN

Run

9/15

O’Brien Trail Races

Marine St. Croix, MN

Trail Run

10/26

Minneapolis Halloween Half

Minneapolis, MN

Run

9/18

Autumn Trail Series

Bloomington, MN

Trail Run

10/26

Cuzzy’s Costume 5K

Chaska, MN

Run

9/18

Autumn Trail Series Race 2

Bloomington, MN

Trail Run

10/26

Monster Dash

Mpls/St. Paul, MN

Run

9/21

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

10/26

Frightening 5K

Northfield, MN

Run

9/21

Surly Trail Loppet 1/2 Marathon, 13.1K, 5K

Minneapolis, MN

Trail Run

10/26

Nearly Naked Ruck & Run

Coon Rapids, MN

Run

9/22

Vasaloppet Swedish Mile 5K/10K

10/26

Pumpkins in the Park 5K

Rochester, MN

Run

9/27 to 28 Birkie Trail Run Festival 5K to 100K

10/27

Chocoholic Frolic

Appleton, WI

Run

9/28

10/27

Halloween Fearless 5K

Maple Grove, MN

Run

9/28

11/2

Chocoholic Frolic

St. Paul, MN

Run

10/2

Autumn Trail Series Race 3

11/3

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

10/5

Night Owl 5K

Lake Elmo, MN

Trail Run

10/11

Night Light 20/10K, Kids 3K

St. Paul, MN

Trail Run

WALK

Trail Run

Mora, MN

Trail Run

Cable, WI

Trail Run

Driftless Trail Races

Hillsboro, WI

Trail Run

Grand Traverse 27.4, 21.5, 16.7, 10.2 Mile

Duluth, MN

Trail Run

Bloomington, MN

Trail Run

9/7

Walk To End Alzheimer’s

Alexandria, MN

Walk

10/12

Autumn Woods Classic

Maple Grove, MN

Trail Run

9/7

Walk To End Alzheimer’s

Mankato, Duluth, MN

Walk

10/12

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

Red Wing, MN

Trail Run

9/7

Walk To End Alzheimer’s

Dubuque, IA

Walk

10/12

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

9/7

Walk To End Alzheimer’s

Bismarck, ND

Walk

10/12

Gear Western County Half Marathon/5K

Long Lake, MN

Trail Run

9/12

LLS Light the Night Walk

Sioux Falls, SD

Walk

10/12

Big Woods Run

Faribault, MN

Trail Run

9/14

Walk To End Alzheimer’s

Albert Lea, MN

Walk

10/12

Willow River Trail Challenge

Hudson, WI

Trail Run

9/14

Twin Cities Walk to Defeat ALS

St. Paul, MN

Walk

10/13

Roughrider 9K

Duluth, MN

Trail Run

9/14

Walk To End Alzheimer’s

St. Cloud, MN

Walk

10/16

Autumn Trail Series Race 4

Bloomington, MN

Trail Run

9/14

Walk To End Alzheimer’s

Sioux Falls, SD

Walk

10/19

Run for the Apples 5 Mile/Kids Run

White Bear Lake, MN

Trail Run

9/14

Walk To End Alzheimer’s

Bemidji, MN

Walk

10/19

Surf the Murph

Savage, MN

Trail Run

9/14

Walk Like MADD

St. Paul, MN

Walk

10/20

Harder ‘n Heck Half Marathon

Duluth, MN

Trail Run

9/15

Walk To End Alzheimer’s

Owatonna, MN

Walk

10/26

Harvest Hoot ‘n Holler Adventure Run

Rush City, MN

Trail Run

9/15

Walk To End Alzheimer’s

Sioux City, IA

Walk

10/26

Great Pumpkin Chase

Lake Elmo, MN

Trail Run

9/21

LLS Light the Night Walk

No. Liberty, IA

Walk

10/26

Mackinac Island Great Turtle Trail Run

Mackinac Island, MI

Trail Run

9/21

We Walk Marathon

St. Bonifacius, MN

Walk

10/27

Hixon 50 - 50, 25, 10 & 5K

LaCrosse, WI

Trail Run

9/21

Walk To End Alzheimer’s

Cedar Falls, IA

Walk

11/2

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

9/21

Walk To End Alzheimer’s

Sioux City, IA

Walk

9/14

Pleasant Creek TrailRun 45K

Palo, IA

Ultra

9/21

Walk To End Alzheimer’s

Iowa City, IA

Walk

10/5

Doggone Tired Ultra 50K

Vinton, IA

Ultra

9/21

Walk To End Alzheimer’s

New Richmond, WI

Walk

10/12

The Runner’s Flat 50K

Cedar Falls, IA

Ultra

9/21

Walk To End Alzheimer’s

Chisholm, MN

Walk

10/13

Loopet Loppet

Minneapolis, MN

Ultra

9/21

Walk To End Alzheimer’s

Red Wing, MN

Walk

10/19

The Savage 100

Savage, MN

Ultra

9/21

Walk To End Alzheimer’s

Fargo, ND

Walk

10/19

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

Duluth, MN

Ultra

9/28

Walk To End Alzheimer’s

Twin Cities, MN

Walk

10/27

END - Trails 12 Hour Trail Run

Arvilla, ND

Ultra

9/28

Walk To End Alzheimer’s

Baxter, MN

Walk

11/2

Icebox 480

River Falls, WI

Ultra

9/28

Walk To End Alzheimer’s

Willmar, MN

Walk

9/28

Walk To End Alzheimer’s

Winona, MN

Walk

Custer, SD

Triathlon

9/28

Walk To End Alzheimer’s

Eau Claire, WI

Walk

9/7

Square Lake 70.3 Triathlon

Stillwater, MN

Triathlon

9/28

Walk To End Alzheimer’s

Cedar Rapids, IA

Walk

9/8

Square Lake Sprint Triathlon

Stillwater, MN

Triathlon

9/28

LLS Light the Night Walk

Des Moines, IA

Walk

9/9

Legend Ad Astra Triathlon

Lawrence, KS

Triathlon

9/28

Twin Cities Walk for Water

St. Paul, MN

Walk

9/15

Devil’s Challenge On Road Triathlon

Devils Lake, WI

Triathlon

9/29

Walk To End Alzheimer’s

Grand Forks, ND

Walk

9/15

One Last Tri

White Bear Lake,MN

Triathlon

TRIATHLON & DUATHLON 9/7

Wildlife Loop Triathlon

10/6

Kidney Walk

Ottuma, IA

Walk

9/21

Fontana Triathlon

Lake Geneva, WI

Triathlon

10/12

Walk To End Alzheimer’s

Ames, IA

Walk

9/7

Flying Pigs Duathlon

Washington, IA

Duathlon

10/12

Kidney Walk

Eagan, MN

Walk

9/21

Dousman Duathlon

Dousman, WI

Duathlon

10/13

LLS Light the Night Walk

St. Paul, MN

Walk

9/28

Fall Classic Duathlon

Lake Elmo, MN

Duathlon

10/26

Making Strides Against Breast Cancers

Bloomington/ St. Cloud, MN

Walk

10/19

Aurora BayCare “Green Bay” Duathlon

Green Bay, WI

Duathlon

TRAIL / ULTRA RUN

CYCLE

9/2

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

Cloquet, MN

Trail Run

9/4

Autumn Trail Series

Bloomington, MN

Trail Run

9/7

Moose Mountain Marathon

Lutsen, MN

Trail Run

9/7

Cherokee Trail Run 10K/5K/Kids Run

Cherokee, IA

Trail Run

9/7

LeeWok Adventure Race 10K/5K

Minot, ND

Trail Run

9/14

Wabash Trace Marathon 26.2M, 13.1 M

Shenandoah, IA

Trail Run

La Crosse Area Labor Day Weekend Bicycle 8/30to9/2 Festival

La Crosse, WI

Cycle

9/7

Jesse James Bike Tour

Northfield, MN

Cycle

9/7

The Flatlander FM Rotary Ride

Fargo, ND

Cycle

9/8 to14 Ride MN 1

Browns Valley, MN

Cycle

9/8

St. Paul, MN

Cycle

St. Paul Classic Bike Tour

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05

9/14

Oktoberfest Fondo Ride

Minneapolis, MN

Cycle

9/14

PurpleRideStride 5K

Maple Grove, MN

Cycle

9/14

MN CF Cycle for Life

Minnetonka, MN

Cycle

9/15

Minneapolis Bike Tour

Minneapolis, MN

Cycle

9/21

Tour de Hugo

Hugo, MN

Cycle

9/21

Ride the Ridges 105, 67, 44, 23 miles

Winona, MN

Cycle

9/21

Embrace the Hills

Mondamin, IA

Cycle

9/21

Mora Bike Tour 25 or 50 Miles

Mora, MN

Cycle

9/22

Tour De Tush

Richfield, MN

Cycle

9/28

Headwaters 100

Park Rapids, MN

Cycle

10/5

Apple Affair Bike Tour

Galesville, WI

Cycle

10/6

Mankato River Ramble

Mankato, MN

Cycle

10/19

Quad Cities Tweed Ride

East Davenport, IA

Cycle

9/14

Chequamegon Fat Tire Festival

Cable, WI

Fat Tire

9/1

Dakota Five-0

Spearfish, SD

Mtn. Bike

9/7

Northern Kettles Epic

New Fane, WI

Mtn. Bike

9/14

Chequamegon MTB Festival

Chequamegon, WI

Mtn. Bike

9/21

Wild Ride Mountain Bike Festival

Eagan, MN

Mtn. Bike

10/12

Teravail Oremageddon 12/25/50 Mile

Ironton, MN

Mtn. Bike

10/12

Sawtooth Mountain Challenge

Grand Marais, MN

Mtn. Bike Mtn. Bike

10/26

END-TOMBED 12 hour Mountain Bike Ride

Arvilla, ND

9/1-9/2

Gravel Enduro Series

La Crosse, Wi

Gravel

9/2

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel Gravel

9/7

Chasing the Wind Steeplechase

Jackson, MN

9/14

Utepils Oktoberfest Fall Fondo

Minneapolis, MN

Gravel

9/14

Woodtick 100

Cuyuna, MN

Gravel

9/21

Turds of Misery 200K

Charolotte, IA

Gravel

9/21

Zumbro Gravel Challenge

Zumbrota, MN

Gravel Gravel

9/22

Hero Gravel Classic

Stillwater, MN

9/28

Heck of the North

Two Harbors, MN

Gravel

9/29

Gravel Grovel

Miesville, MN

Gravel Gravel

10/5

Snaggy Ridge 105

Tipton, IA

10/5

END-CHIP Gravel Grinder

Lake Park, MN

Gravel

10/5

Hibernator 100

Laona, WI

Gravel

10/5

Spotted Horse 200 & 150

St. Charles, IA

Gravel

10/5

Dirt Bag

Clearwater, MN

Gravel

10/12

Filthy 50

Stewartville, MN

Gravel

10/12

Buffalo 105 Gravel race

Newton, IA

Gravel

10/20

Gravel West Adventure Ride

Long Lake, MN

Gravel Gravel

10/26

Iowa City Gravel

River Junction, IA

9/3

Renegade Cyclocross

Des Moines, IA

Cyclocross

9/4

Angry Catfish

Minneapolis, MN

Cyclocross

9/7

All City Cyclocross Championships

Golden Valley, MN

Cyclocross

9/7

MadTown Cross

Madison, SD

Cyclocross

9/13-15

Jingle Cross

Iowa City, IA

Cyclocross

9/28

Capital City Cross

Des Moines, IA

Cyclocross

9/28

Gopher Cross

Zimmerman, MN

Cyclocross Cyclocross

10/5

Donkey Cross

Centuria, WI

10/26

RevoX

Clearwater, MN

Cyclocross

11/2

Fulton Star Cross

Crystal, MN

Cyclocross

9/14

Northshore Inline Marathon/Half

Duluth, MN

Inline

9/14

Rugged Maniac

Taylor Falls, MN

Adv Race Adv Race

ADVENTURE RACE

9/14

Insane Inflatable

Sioux Falls, SD

9/29

Walking Deadwood Zombie Run

Deadwood, SD

Adv Race

10/5

MN Terrain Race Mud Run

Burnsville, MN

Adv Race

10/26

Hoot ‘n Holler Adventure Run

Rush City, MN

Adv Race

10/27

The Resilinator - Kids Buddy Race

Bloomington, MN

Adv Race

06

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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: September 21 & 22; October 26 & 27, 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

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

10.12.19

ELM CREEK PARK RESERVE MAPLE GROVE Each runner gets a yummy, gooey s’more after their race.

10K Graham Cracker Run 5K Chocolate Run/Walk 1K Mini Marshmallow Fun Run

FUN FOR THE FAMILY!

SEND A KID TO CAMP

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

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.

TRAIL MIX RACE 50K • 25K • 12.5K • TEAMS

APRIL 18, 2020

LAKE REBECCA PARK RESERVE, ROCKFORD

REGISTER: ThreeRiversParks.org

VOLUNTEERS NEEDED ThreeRiversParks.org/volunteer

scene in motion YWCA Women’s Triathlon; Sarah Moon

Tough Mudder - Midwest Events

YWCA Women’s Triathlon; Sarah Moon

YWCA Women’s Triathlon; Sarah Moon

Tough Mudder - Midwest Events

Go Far Women - Lou Lou’s Photography by Samantha Gibson

YWCA Women’s Triathlon; Sarah Moon

St.Croix Crossing - Run Stillwater, Inc.

08

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Deadwood Mickelson Trail Marathon Historic Black Hills Studio

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Maple Grove Tri - Midwest Events

Maple Grove Tri - Midwest Events

LumberJack Days - American Birkebeiner Ski Foundation Š Kelly Randolph

Maple Grove Tri - Midwest Events

Strive Scholarship Taco John’s Run Baby Run; Midwest Events

Andover Fun Fest - Mike Mielke

Maple Grove Tri - Midwest Events

Maple Grove Tri - Midwest Events

Join us for the 4th Annual Twin Cities Walk For Water!

Inspired by the burden that millions of women and children bear every day walking an average of 3.5 miles to collect water that is not safe, we Walk for Water to raise awareness of the global water crisis and funds that save lives.

By joining us, you provide more people around the world safe access to water. Funds raised will provide clean water systems to communities with unsanitary water sources and communities recovering from natural disasters.

Maple Grove Tri - Midwest Events

An initiative of:

Maple Grove Tri - Midwest Events orwater.org .1105

019 ark, St.Paul

orwater.org .1105

019 ark, St.Paul

orwater.org .1105

019 ark, St.Paul

orwater.org .1105

019 ark, St.Paul

orwater.org .1105

019 ark, St.Paul

019 ark, St.Paul

orwater.org .1105

019 ark, St.Paul

www.midwestevents.com orwater.org .1105

019 ark, St.Paul

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orwater.org .1105

Saturday, September 28th at Upper Landing Park in St.Paul To Register or Donate visit: TwinCitiesWalkforWater.org

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11

Head Games

By Kris Swarthout USAT level 2

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s a coach I learned a long time ago never to take credit for an athletes accomplishments because then you must take responsibility for their failures. Training someone to be at his or her peak physical fitness on race for the most part is not that difficult. You watch the numbers, periodize the program, prescribe a balance of rest and recovery and the pieces will normally fall into place. Making sure that athlete is mentally primed for race day is the big X factor.

Blocking out pain and negative thoughts has long been seen as a key to breaking through personal barriers and achieving goals.

Recently I have watched as two of my athletes have played this game with positive results.

One used the belief in his abilities to overcome two opponents and have a breakthrough result; the other ignored what was normally a negative indicator on race morning and won her event.

Both believed whole-heartedly in their strengths and abilities and knew the only thing that could beat them that day was themselves. You may have seen the same thing and not realized you were witnessing it. In September of 2018 at the Berlin Marathon Eliud Kipchoge set the world record for the marathon with a 2:01:39 result.

If you saw photos of him in the final miles, he was smiling and looked like he was running a local 10k. When asked later if he was suffering at the point, he stated he was, but he refused to acknowledge it. Kipchoge has accredited may of his accomplishments to the practice of positive self imaging. He doesn’t allow himself

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to think negatively about the pain or effort and as a result he believes it has allowed him to come closer than any human being to the 2 hour barrier.

So how does this type of mind set work? The idea is to think positively and believe in your own abilities. It is one thing for your coach to know an athlete can run a sub 3 marathon, it’s another thing to empower you to do it. So how does one make themselves mentally strong and motivated? This is going to be a personal journey and what works for one, may not work for others, so be prepared for some trial and error. Here are some of the basic tactics to begin; 1. Self visualization-Before your race, close your eyes and envision yourself moving through the course at your goal speeds and executing the perfect race. By seeing yourself achieve your goals in your mind, you are more likely to reach them on the course.

2. Self motivation-Write down a motivating note on your hand or arm that reminds you of what or why you want to go this hard. Look at it throughout your race to keep you going.

3. Eliminate negativity-Do not allow anyone or anything to bring you down. Isolate yourself before that big race and stay focused on your strengths. Listen to music or find a quiet tree to sit under.

4. Positive reinforcement-Create a saying or mantra to repeat over and over in your head or have people stationed around the course that can give you positive, preplanned feedback.

This will help you push through the pain.

Remember, the body can take ten times more than the mind thinks it can.

Implementing these mental strategies into your next race is by no means a guaranteed PR, but it is one more thing you should add to your training toolbox. You have a plan for your equipment, nutrition, why not your head?

Good luck, good training and remember to keep it in positive town, Coach Kris

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com

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Foot and Ankle Injuries and How to Fix Them!

By Dr. Marie-Christine Leisz photo courtesy mrdjrlawrence

Running generates impact 2 1/2 times body weight.

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he foot and ankle are remarkable! Elegantly constructed of bones, muscles, tendons and ligaments, it converts from a rigid lever transferring power at heel strike and toe-off, to a flexible structure accommodating uneven surfaces and dissipating stress when the foot is flat on the ground. As the foot is the only part of the body contacting the ground during upright activity, forces translated through the ankle to the rest of the lower extremity are considerable.

Walking generates impact 1 1/2 times body weight through the foot and ankle with each step taken. Running generates impact 2 1/2 times body weight. If running mileage or intensity of training is advanced slowly, the bones and soft tissues of the foot and ankle adapt to stress of this magnitude and strengthen. If training is advanced too quickly, the system breaks down leading to an overuse injury. Injuries can also result from transitioning too quickly from conventional running shoes to minimalist footwear, or to a shoe with less heel-height. The most common running-related foot and ankle injuries are plantar fasciitis, Achilles tendinitis and metatarsal stress fractures.

Plantar Fasciitis: This is the most common cause of heel pain in runners and non-runners and can be hard to resolve if not treated immediately. The plantar fascia is a strong ligament, originating at the heel bone, flaring to attach to the base of the toes. This structure helps create the arch of the foot and acts like a “shock absorber”. The repetitive impact of running causes micro-tearing and inflammation at the heel bone where the plantar fascia originates. Runners with high-arched, rigid feet, tight Achilles tendons or low-arched, flexible feet are at greater risk of developing plantar fasciitis.

The classic symptom is heel pain that is worse with the first step in the morning. This happens because the toes point downward at night in bed. The fascia begins to heal in a shortened position. The first step puts traction on the irritated fascia at its origin, pulling it away from the bone.

The key to fixing this problem is to begin treatment as soon as symptoms start. If not treated promptly, it can take up to a year to resolve! Instead of running, I recommend lower impact activity like walking (if it doesn’t hurt), cycling, deep-water running or elliptical training.

I recommend wearing a garment called the Strassburg Sock at night or anytime when sitting for a prolonged period of time. The device passively stretches the Achilles tendon and plantar fascia, allowing it to heal “long”.

I recommend an off-the-shelf shoe insert like “Superfeet” to redistribute pressure over the plantar surface of the foot. Rolling the heel

on a golf ball helps to increase blood flow and speed healing. Runners should also actively stretch the Achilles and plantar fascia. Doing “toe Yoga” to strengthen the foot muscles can also help. You can learn this via the Internet.

If symptoms are not better within 2 weeks, I prescribe Physical Therapy to address any deficits in ankle strength or range of motion. It is important for athletes to understand even with prompt treatment, it may take weeks to months to resolve. There should be no pain with walking or the first step in the morning before return to training. Training should be advanced slowly when running is resumed.

I recommend that runners with plantar fasciitis should slowly wean out of the shoe inserts and not avoid going barefoot once symptoms resolve. Continue stretching and exercises like toe Yoga to keep feet in good condition. I want the foot muscles to be as strong as possible to prevent recurrence of this issue.

Achilles Tendinitis: The Achilles tendon attaches the gastrocs-soleus or calf muscle complex to the back of the heel bone. This structure can also fall victim to overuse from training errors. I have seen in more often since zero heel drop shoes where introduced. Risk factors for the development of this injury are older age, tight calves and decreased ankle range of motion. Symptoms are pain and swelling over the back of the ankle. painful and swollen. This is another condition to resolve quickly because the most serious complication of this injury is rupture of the Achilles tendon.

If rupture occurs, surgical repair and a long rehabilitation course is usually necessary so, running should stop! Low impact activity is ok long as it causes NO pain. Icing, a short course of NSAIDs and the Strassburg sock can also help. I always recommend Physical Therapy for a carefully monitored stretching program and correction of any other strength/range of motion issues. This will also take weeks to months to resolve and running should be avoided until the pain and swelling completely resolve. Again, training should be advanced slowly to avoid re-injury.

Metatarsal Stress Fractures: Bone remodels in reaction to stress. Cells called osteoclasts are constantly breaking down bone while their partners called osteoblasts, build up stronger bone. Normally, break-down equals build-up.

The high impact of running accelerates bone break-down. If there is sufficient recovery

time between running bouts, bone builds up stronger. If not, the bone fails and a stress fracture occurs. Most common site of stress fracture are the metatarsals or long bones of the mid-foot. The first symptom is mid-foot pain, worse with running and better with rest.

There may also be mild swelling and pain with pressure over the top of the foot. X-rays may not reveal the fracture until at least 3 weeks after the injury. MRI is sensitive much earlier.

This is an injury a runner should have evaluated immediately because treatment depends on which metatarsal is fractured. If imaging reveals a fracture of the proximal 2nd or anywhere along the 5th metatarsal, runners need to be non-weight-bear for 6-8 weeks. Distal metatarsal stress fractures are treated with a stiff-soled shoe and cessation of running. Athletes may engage in low impact activities like cycling or swimming if non-painful. These fractures take 4-6 weeks to heal.

I recommend PT to resolve any stiffness in the foot and ankle that could have contributed to the injury prior to these athletes slowly resuming training. If stress fractures are recurrent, athletes should have bone health and Vitamin D levels evaluated.

Marie-Christine Leisz, DO is Sports- Physical Medicine and Rehabilitation physician with advanced training in the diagnosis and management of running and endurance sports injuries. She practices at the Courage Kenny Running and Endurance Sports Injury Clinic, Saint Paul, MN. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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A “C.L.E.A.N” Approach to Nutritional and Sports Pereformance for Young Athletes

by Val Schonberg

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any parents already know the importance of a balanced and nourishing diet for their kids, but still wonder “what’s best for fueling my active child or teenager for optimal health and performance?”

Smart nutrition makes a difference, but there is not a “one-size-fits-all” approach to fueling your young athlete. Nutrition needs vary by sport, age, body size, individual goals, training volume and intensity. However, consistent and healthy eating patterns can help young athletes meet the demands of their intense training and busy school schedule while helping them improve performance and promote overall wellbeing. For some tips, check out this C.L.E.A.N. approach to nourishing your young athlete.

1. Create a healthy eating environment at home. Parents can encourage healthy eating in their children by role modeling these behaviors in a calm and non-threatening atmosphere at home. Encourage eating meals without distractions, e.g. at the table vs. in the car or in front of the television or computer, and help kids enjoy a variety of flavors and a balance of nutrient-dense carbohydrates (i.e. whole grains, fruit, and vegetables), lean protein (i.e. poultry, fish, beans, nuts, eggs, and dairy foods), healthy fats (nuts, seeds, avocado, olive oil), and lowsugar beverages. Strive to keep healthy options on hand for snacks, such as: Yogurt and berries Apple slices and peanut butter Whole grain crackers and string cheese Hardboiled eggs and raw veggies Turkey and avocado roll-up Almonds and fruit 2. Load up on fresh produce. Fruit and vegetables (either fresh, frozen or canned) are an indispensable part of any athlete’s diet. Along with being a rich source of various vitamins and minerals, the vibrant colors we see in plants (yellow, orange, red, green, purple) are the source of many important chemicals called antioxidants that help with recovery and healing.

Try cutting up extra vegetables and storing them in the refrigerator (in a glass container on the shelf) along with homemade yogurt dip or hummus. Keep plenty of fresh fruit on hand 16

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for grab-and-go snacks, i.e. bananas, apples, mandarin oranges, or frozen fruit for a simple and nutritious smoothie.

3. Eat more home-cooked meals. Despite all the conflicting nutrition information, most nutrition professionals (and enthusiasts) agree that overall nutrition improves when families eat more home-cooked meals. However, “lack of time” is a common barrier. Try to incorporate the “3 P’s” (below) while prioritizing family meals and strategizing ways to compromise schedules.

Plan. Take time at the beginning of your week to review the schedule and note when you will have time to cook. Try batch cooking; packing meals/snacks ahead of time; preparing slow cooker meals; and, having leftovers available for lunches or another weeknight meal. Ask your child what some of his or her favorite meals are, or what fruit, vegetables, or nutritious snacks they’d like to have on hand to toss in their backpack or athletic bag. Several online, familyfriendly meal-planning services such as Yummly.

Cozi, Plate Joy, and Budget Bytes, are a great resource.

Purchase. Ideally, go shopping when your child can join you. If schedules are tight, consider an online grocery shopping and/or delivery service.

After making your list and getting your shopping done . . .

Prepare. Enlist the help of your child to help cut up veggies or get meals and snacks prepared ahead of time. Consider posting the weekly menu on a blackboard or somewhere where the entire family can see the plan and look forward to what’s coming up – while avoiding last minute fast food outings.

4. Avoid relying on overly processed snacks.

Although keeping grab-and-go snacks or energy bars on hand can be convenient, many processed bars have added ingredients, such as sugar alcohols that may contribute to stomach upset and GI distress. Additionally, some foods/ snacks/supplement bars trigger a dependence on packaged or labeled foods and prevent developing the habit of needing to prepare a meal or snack from wholesome foods. While

there are many good products on the market and consuming in moderation isn’t a problem, learning to choose whole foods first, is an important strategy for lifelong success.

5. Never tell a young athlete to lose weight.

Avoid judgmental statements, such as “good” or “bad” food, as well as comments about size/ shape or making body comparisons. Instead, promote the goal of “be the best that your body can be.” Remind your athlete that adequate and proper nutrition supports the body’s basic physical needs; prevents illness and injury (so they aren’t sidelined before a big competition); and, ultimately will improve performance. Help your child to learn healthy non-food coping skills for managing stress, anxiety or even perfectionism when it comes to their sport. If appropriate, consider reaching out to a licensed professional, such as a psychologist or sports dietitian, who may be able to help your child manage distress and develop healthy coping strategies and eating habits.

Nourishing a young, growing athlete doesn’t need to be so confusing or complicated. Too often, nutrition advice comes from social media, celebrities, friends, or well-meaning coaches that is not based on credible, scientific information and contributes to confusion along with impaired performance, increased risk of injury, and/or mood disorders. Instead, try to make simple changes that are practical and sustainable and keep your young athlete having fun with their sport and performing their best.

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