Midwest Events September/October 2015

SEPT/OCT 2015

HIT THE DIRT!

Alpe d’huez triathlon Cycling in France

www.midwestevents.com

FALL 2015 SHOE GUIDE

THERE’S ONE WAY TO GET A DULUTH

MINNESOTA

40th Anniversary Lift Bridge Medal...

Cross the finish line on June 18, 2016!

REGISTRATION OPENS OCTOBER 1ST GrandmasMarathon.com

YEARS

RUNNING

You can always nap later.

Warm up your Thanksgiving appetite by burning some calories to kick off the holiday. This family-oriented fitness celebration brings family and friends together to start the day in a healthy way. The Turkey Day 5k Run is a distance for all ages and fitness levels, followed by a carnival with a variety of games for kids and adults. Gather your whole flock and come dressed for the part. Join thousands of runners, joggers and walkers for some lighthearted fun and make the Turkey Day Run part of your family’s holiday tradition.

NEW FOR 2015: SET YOUR PERSONAL BEST WITH THE TIMED 5K OPTION!

REGISTER TODAY AT TURKEYDAY-5K.COM REGISTER BEFORE OCTOBER 1ST AND RECEIVE A SPECIAL HAT WITH REGISTRATION ALONG WITH YOUR RACE PACKET MAILED TO YOU. ©2015 LIFE TIME FITNESS, INC. All rights reserved. EV50672

#PERKYTURKEY ©2015 LIFE TIME FITNESS, INC. All rights reserved. EVMG51049

Birkie Trail Run & Trek PRESENTED BY

Get

10%: MOE20f1f5 Enter

Exp. 9.23.15

REGISTER NOW • 9.26.15 • 100K Ultra • Marathon

• Marathon Relay • Half Marathon

• 5K Run/Walk • Nordic Trek

Hayward, WI • www.Birkie.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

This page- Tour de France On the Cover: Joe Llewellyn in the St. Paul Trail Half Marathon. Photography by Midwest Events.

13

contents 04

Race and Event Calendar

08

Take Your Running off Pavement

10

Scene in Motion

13

Alpe d’Huez Triathlon and the Tour

16

Fall Shoe Guide

18

Tips for Choosing a Nutrition Bar

19

USAT Nationals Results

20

How to Heal Your Heel

Subscriptions and Customer Service info@midwestevents.com Contributing Writers Kris Swarthout Dr. Marie-Christine Leisz Andy Tetmeyer Val Schonberg Ron Byland Kevin Johnson 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.

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

/////////////////////////////////////////////////////////////////////////////////

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 Lisa Rebeck, the winner of the HITS Waconia Sprint Tri entry and Ruth Peterman, the winner of the Gopher to Badger race entry!

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

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

RUN and WALK

9/19

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

9/19

ZERO Run for Prostate Cancer

Minneapolis, MN

Run

Date

Events

Location

Type

9/19

ZERO Run for Prostate Cancer

Des Moines, IA

Run

9/5

Blazin Thru Bertram

Monticello, MN

Run

9/19

Lupus Walk for Hope & 5K Run

Plymouth, MN

Run

9/6

Jabby 5K Run,Walk,Roll

St. Louis Park, MN

Run

9/19

Minnesota Hope & Hearts Run

Coon Rapids, MN

Run

9/7

Pine Valley - Blue House Orphanage: Its only a hill, run. Cloquet, MN

Run

9/19

Walker North Country Marathon

Walker, MN

Run

9/7

MDRA Victory Labor Day Races

Minneapolis, MN

Run

9/19

St. Patrick Parish Fall Fest 5K

Hudson, WI

Run

9/10

CCRI 5K Run & Walk ‘n’ RollaThon

Moorhead, MN

Run

9/19

Apple of the Lake 5K

Excelsior, MN

Run

9/10

CCRI Superhero 5K Run/Walk, Kids Run

Moorhead, MN

Run

9/19

West Fest 2 Mile & 10K

West Fargo, Mn

Run

9/11

Chloe’s Fight 5K Toga Run/Walk Taste of Greece

Minneapolis, MN

Run

9/19

Fox Cities Marathon 5K

Appleton, WI

Run

9/11

61 for 61 Home Run/Walk 10K, 5K

Fargo, ND

Run

9/19

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

9/12

Bear Water Run

White Bear Lake, MN Run

9/19

Treat Yourself to Wellness 5K

River Falls, WI

Run

9/12

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

9/19

Heart & Sole Fun Run

St. Paul, MN

Run

9/12

Run for Their Lives

Milaca, MN

Run

9/19

Peace Trail 5K Run/Walk

Cold Spring, MN

Run

9/12

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

Detroit Lakes, MN

Run

9/19

Lyndon Ellefson Memorial 1/2 Marathon & 5K

Barron, WI

Run

9/12

Heart of the City 10K/5K

Burnsville, MN

Run

9/20

Fox Cities Marathon & 1/2 Marathon

Appleton, WI

Run

9/12

Miles for Melanoma

St. Paul, MN

Run

9/20

Med City Half Marathon,10K, 5K

Rochester, MN

Run

9/12

Kinni River Trout Trot

River Falls, WI

Run

9/20

Graniteman Half Marathon

St. Cloud, MN

Run

9/12

Run the Bug 10K, 5K, 1K

Minneota, MN

Run

9/20

Challenge Aging 5K

St. Paul, MN

Run

9/12

Suds Run

Minneapolis, MN

Run

9/25

Grand Forks Wild Hog Family Fun Run & 5K

Grand Forks, ND

Run

9/12

Maranatha’s Road Race

Forest Lake, MN

Run

9/26

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/12

Riverfront Run 5K/10K

Hudson, Wi

Run

9/26

TuTU 2 Miles Fun Run

No. St. Paul, MN

Run

9/12

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/26

CHS Diamond in the Rough 5k/10k

Centerville, MN

Run

9/12

SeptemberFest Run With the Flock 5K

Eagan, MN

Run

9/26

Go Girl Run 1/2 Marathon/5K

Overland Park, KS

Run

9/12

Mississippi River Run

Sauk Rapids, MN

Run

9/26

Illuminight 5K

Fargo, ND

Run

9/12

HOM Teal Strides for Ovarian Cancer

Edina, MN

Run

9/26

Warrior 196 Memorial 5K

Eagan, MN

Run

9/12

Victory Challenge

Osceola, WI

Run

9/26

Warrior Waddle

Winona, MN

Run

9/13

MDRA City of Lakes Half Marathon

Minneapolis, MN

Run

9/26

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/13

Grandma’s Minnesota Mile

Duluth, MN

Run

9/26

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/13

Fight for Aire Corporate Cup 10K,2Mile

Omaha, NE

Run

9/26

Plymouth Fire Fighters 5K

Plymouth, MN

Run

9/13

Run for the Parks 5K

Minneapolis, MN

Run

9/26

Scarescrow 5K

North Branch, MN

Run

9/16

Minocqua No Frills Marathon

Tomahawk, Wi

Run

9/26

Arbor Dash 5K Run/Walk, Kids 1K

Maple Grove, MN

Run

9/17

Esprit de She 5K/10K

Maple Grove, MN

Run

9/26

Heritage Days Fall 5Mile, 5K, Kids Run

New Richmond, WI

Run

9/19

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

Waconia, MN

Run

9/26

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/19

Wheels Off Half Marathon

Duluth, MN

Run

9/26

The Nightbear 5K & 2 Mile Walk

Rochester, MN

Run

9/19

Turkey Day 10K

Worthington, MN

Run

9/26

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

9/19

Freight House Stillwater Log Run

Stillwater, MN

Run

9/27

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

9/19

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

St. Paul, MN

Run

10/2

Red Heel 5K

Osage, IA

Run

9/19

Purple Ride-Stride Twin Cities

Maple Grove, MN

Run

10/3

Maple Leaf 13.1, 5 Mile Run, 5K Walk

LaCrosse, WI

Run

9/19

Purple Stride Rochester

Rochester, MN

Run

10/3

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

9/19

Slay Cancer 5K

Burnsville, MN

Run

10/3

Lupus Walk for Hope & 5K Run

Duluth, MN

Run

9/19

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

Faribault, MN

Run

10/4

See Spot Run 5K

Fargo, ND

Run

9/19

Rays Run Color Dash

Maple Grove, MN

Run

10/4

Medtronic TC 10 Mile

Minneapolis, MN

Run

9/19

Urban Oasis Food Fest & 5K

St. Paul, MN

Run

10/4

Medtronic Twin Cities Marathon

Minneapolis, MN

Run

Harvest Run for Hunger 7K run, 4K Walk

Ellendale, MN

Run

10/4

Run Crazy Horse

Hill City, SD

Run

9/19

04

www.midwestevents.com

10/9

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

10/10

Bemidji Blue Ox Marathon

Bemidji, MN

Run

10/10

CenturyLink WhistleStop Marathon/Half Marathon

Ashland, WI

Run

10/10

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

10/10

MN Beer Run

Minneapolis, MN

Run

10/10

ALS Super Hero 5K-10K Dash/Walk

St. Paul, MN

Run

10/10

Gear Western Country Half Marathon & Borton Volvo Country 5K

Long Lake, MN

Run

10/10

Big Woods Run 13.1, 10K, 5K, Kids K

Faribault, MN

Run

10/11

Get Your Rear in Gear

Bloomington, MN

Run

10/11

Athleta Unleash the SHE 5K, 10K

Blaine, MN

Run

10/17

Fargo Mini Marathon

Fargo, ND

Run

10/17

Langskip 5K

Sioux Falls SD

Run

10/17

Good Turn 5 & 10K

Minneapolis, MN

Run

10/17

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

10/18

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

10/18

IMT Des Moines Marathon

Des Moines, IA

Run

10/23

Moonlight Hoot Scoot

Houston, MN

Run

10/24

Pumpkin Run & Walk

Cloquet, MN

Run

10/24

Boo Fun Run 5K & Kids Run

St. Paul, MN

Run

10/24

Crosslake Monster Dash 5K Fun Run/Walk

Crosslake, MN

Run

10/24

Ding Dong Dash

St. Louis Park, Mn

Run

10/29

Full Moon 5K

Fargo, ND

Run

10/30

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn Run

10/31

Anoka Halloween Gray Ghost 5K Run/1 Mile Walk

Anoka, MN

Run

10/31

Monster Dash

Twin Cities, MN

Run

10/31

Spooky Sprint 5K Run/Walk, Kids Dash

Hutchinson, MN

Run

10/31

LAP Trick or Trot 5K

Fargo, ND

Run

10/31

Halloween Fearless 5K

St. Paul, MN

Run

10/31

Terror Trot 5K/10K

Minneapoilis, MN

Run

10/31

Halloween Hustle

Duluth, mN

Run

11/1

Kowalski’s Strive 10 Miler

White Bear Lake, MN Run

11/7

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/8

Chocoholic Frolic

St. Paul, MN

Run

WALK 9/12

Walk To End Alzheimer’s

Creston, IA

Walk

9/12

Walk To End Alzheimer’s

Dubuque, IA

Walk

9/12

Walk To End Alzheimer’s

Dickinson, ND

Walk

9/12

Walk To End Alzheimer’s

Ottumwa, IA

Walk

9/12

Walk To End Alzheimer’s

Mankato, MN

Walk

9/12

Walk To End Alzheimer’s

Duluth, MN

Walk

9/19

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Walk

9/19

Walk To End Alzheimer’s

Winona, MN

Walk

9/19

Walk To End Alzheimer’s

Grand Forks, ND

Walk

9/19

Walk To End Alzheimer’s

Des Moines, IA

Walk

9/19

Walk To End Alzheimer’s

Davenport, IA

Walk

9/20

Walk To End Alzheimer’s

Owatonna, MN

Walk

9/20

Walk To End Alzheimer’s

Sioux City, IA

Walk

9/26

Walk MS North Dakota

4 sites in N Dakota

Walk

Zero Prostate Cancer Race Spotlight The Eleventh Annual ZERO Prostate Cancer Run/Walk – Twin Cities features a 5K run/walk, 1 mile fun run/walk and Kids Superhero Dash for Dad. The race will also feature a survivor celebration, Kids Zone, and tie contests. This is also the Inaugural year for the ZERO Prostate Cancer Run/Walk – Des Moines, which features a 5K run/walk and Kids Superhero Dash for Dad. The funds raised from both events are invested around the country to provide research for new treatments, free prostate cancer testing, and educate men and families about prostate cancer.

You can view more information at zeroprostatecancerrun.org.

In addition to the run/walks, ZERO - The End of Prostate Cancer is also the Official Charity Partner of the 2016 IRONMAN 70.3 Boulder. You can make your miles count and help save lives by registering at zeroprostatecancerendurance.org/703boulder2016. The top fundraiser on Team ZERO will receive entry into IRONMAN World Championship at Kona.

9/26

Challenge Walk MS

Minneapolis, MN

Walk

9/26

Lupus Walk for Hope & 5K Run

Rochester, MN

Walk

9/26

Walk To End Alzheimer’s

Bismarck, ND

Walk

9/26

Twin Cities Walk To End Alzheimer’s

Minneapolis, MN

Walk

9/26

Walk To End Alzheimer’s

Brainerd, MN

Walk

9/26

Walk To End Alzheimer’s

Red Wing, MN

Walk

9/27

Walk To End Alzheimer’s

Fargo, ND

Walk

10/3

Lupus Walk for Hope & 5K Run

Duluth, MN

Walk

10/10

Twin Cities Kidney Walk

St. Paul, MN

Walk

10/10

Walk To End Alzheimer’s

Willmar, MN

Walk

10/10

ACS Strides Against Breast Cancer

Minneapolis, MN

Walk

TRAIL and ULTRA RUN 9/2

Bloomington, MN

Trail Run

9/11-12 Superior100 /50 Mile & 26.2 MarathonTrail Race

Autumn Trail Series

Finland, MN

Trail Run

9/12

Pat Boros Trail Run 10K

New London, MN

Trail Run

9/12

Muscle Milk Woodsey

Savage, MN

Trail Run

9/16

Autumn Trail Series

Bloomington, MN

Trail Run

9/19

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

www.midwestevents.com

05

9/19

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

9/12

Wolfman Triathlon

White Lake, WI

9/19

Color me Crazy Trail Run Walk

Lindstrom, MN

Trail Run

9/20

One Last Tri

Marine St. Croix, MN Triathlon

9/19

Lupus Walk for Hope & 5K Run

Plymouth, MN

Trail Run

9/19

Bleeding Kansas 50K & 1/2 Marathon

Lawrence, KS

Trail Run

9/19

Lakes Trail Run

Detroit Lakes, MN

Trail Run

9/20

William O’Brien 10 Mile Trail Run

Marine St. Croix, MN Trail Run

9/20

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN Trail Run

9/23

Muscle Milk Woodsy

Savage, MN

Trail Run

9/26

Trail Loppet 1/2 Marathon 5K

Minneapolis, MN

Trail Run

9/26

Birkie Trail Run & Trek Marathon to 5K

Hayward, WI

Trail Run

9/26

Grand Traverse

Duluth, Mn

Trail Run

9/26

Renewable Trail Run/Walk 10K, 5K run/walk

Sandstone, MN

Trail Run

9/26

Drifts Trail Races

Hillsboro, WI

Trail Run

9/27

Falls Colors Trail Run

Rush City, MN

Trail Run

9/30

Autumn Trail Series

Bloomington, MN

Trail Run

10/3

Willow River Trail Run

Hudson, WI

Trail Run

10/3

Peel Out 5K Trail Run

Bayfield, WI

Trail Run

10/9

Night Light Half Marathon

St. Paul, MN

Trail Run

10/10

Autumn Woods Classic

Maple Grove, MN

Trail Run

10/10

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

10/10

Festival of Colors 5K/10K

West Bend, WI

Trail Run

10/11

Big Woods Run

Faribault, MN

Trail Run

10/14

Autumn Trail Series

Bloomington, MN

Trail Run

10/17

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN Trail Run

10/17

Terror in the Glen 1/2 Marathon, 10/5K

Glen Wood, WI

Trail Run

10/24

Surf the Murph

Savage, MN

Trail Run

10/24

Mackinac Island Great Turtle Trail Run

Mackinac Island, MI

Trail Run

10/25

END-TRAILS 12 Hour Run

Arvillo, ND

Trail Run

10/31

The Great Pumpkin Chase 5K & 10K Trail Run

Lake Elmo, MN

Trail Run

9/11

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN Ultra

10/17

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

Duluth, MN

Ultra

10/25

END - Trails

Arvilla, ND

Ultra

DUATHLON 9/4

Harvest Kids Duathlon

Alexandria, MN

Duathlon

9/5

Harvest Duathlon

Alexandria, MN

Duathlon

9/19

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

9/26

Cascade Falls Duathlon

Osceola, WI

Duathlon

9/26

Central Lakes Duathlon

Fergus Falls MN

Duathlon

10/4

Dousman Duathlon

Dousman, WI

Duathlon

10/25

Aurora BayCare “Green Bay” Duathlon

Green Bay, WI

Duathlon

TRIATHLON 9/5

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

9/5

St. Croix Valley Triathlon , Kids Triathlon

Hudson, WI

Triathlon

9/12

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

9/13

Square Lake Triathlon - Long Course

Stillwater, MN

Triathlon

9/13

Ironman Wisconsin

Madison, WI

Triathlon

9/12

TriRock Lake Geneva

Lake Geneva, WI

Triathlon

9/12

Blaine Triathlon

Blaine, MN

Triathlon

06

www.midwestevents.com

Offroad Tri

CYCLING 9/4 to 7 La Crosse Area Labor Day Weekend Bicycle Festival

LaCrosse, WI

Cycle

9/5

Flambeau 40 Road Race

Park Falls, WI

Cycle

9/6

Flambeau 40 Time Trial

Park Falls WI

Cycle

9/6

granGable

Iowa City, IA

Cycle

9/12

Jesse James Bike Tour

Northfield, MN

Cycle

9/12

FM Rotary Ride

Fargo, ND

Cycle

9/12

Lake Woebegon Regional Trail Ride

Albany, MN

Cycle

9/13

St. Paul Classic Bike Tour

St. Paul, MN

Cycle

9/13

Cleghorn Harvest Festival Bicycle Race

Cleghorn, WI

Cycle

9/19

PurpleRideStride 5K

Maple Grove, MN

Cycle

9/19

Rochester Tour de Cure

Rochester, MN

Cycle

9/19

Mora Bike Tour 25 or 50 Miles

Mora, MN

Cycle

9/19

Tast of the Trail

Harmony, MN

Cycle

9/26

Headwaters 100

Park Rapids, MN

Cycle

9/27

Lifetime Gran Fondo

Waconia, MN

Cycle

10/3

Apple Affair Bike Tour

Galesville, WI

Cycle

10/11

Mankato River Ramble

Mankato, MN

Cycle

CYCLOCROSS 9/2

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

9/9

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

9/12-13 Dirty Wooden Shoe

Pella, IA

Cyclocross

9/16

Chamois Time

Iowa City, IA

Cyclocross

9/16

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

9/19

Twisted Cross

Cedar Falls, IA

Cyclocross

9/20

Lake Genevea Cross

Lake Geneva, WI

Cyclocross

9/23

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

9/26

Oakley Night Xap

Des Moines, IA

Cyclocross

9/26-27 Metal CX Warner Lake Park

Clearwater, MN

Cyclocross

9/30

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

10/3

Donkey Cross @Baker Orchard

Centuria, WI

Cyclocross

10/3

Badger Prairie Cross

Verona, WI

Cyclocross

10/7

Wednesday Night Cross Aquila Park

St. Louis Park, MN

Cyclocross

10/10

Jackson Meadow CX

Marine St. Croix, MN Cyclocross

10/10

Trek CXC Cup

Waterloo, WI

Cyclocross

10/17

Green Acres Cyclecross

Lake Elmo, MN

Cyclocross

10/17

Grafton Pumpkin Cross

Grafton, WI

Cyclocross

10/24

Velo CX

Blaine, MN

Cyclocross

10/25

Celtic Cross

Fitchburg, WI

Cyclocross

GRAVEL CYCLING 9/19

Skull N Bones 100/50 MI

Bruce, WI

Gravel Cycling

10/10

The 101

Perry, IA

Gravel Cycling

10/11

Filthy 50

Stewartville, MN

Gravel Cycling

MOUNTAIN BIKE 9/12

RASTA Rock’n Root

Rhinelander, WI

Mtn. Bike

9/18

Chequamegon Fat Tire Festival

Cable WI

Mtn. Bike

9/19

Northern Kettles Fall Epic

New Fane, WI

Mtn. Bike

9/12

Revolutions Singletrack Escape

St. Cloud, MN

Mtn. Bike

9/12

Summerset Shootout

Carlisle, IA

Mtn. Bike

9/20

Ewing Park

Des Moines, IA

Mtn. Bike

9/20

Camba Fat Tire Tour

Seeley, MN

Mtn. Bike

9/27

Hixon Forest Epic

La Crosse, WI

Mtn. Bike

9/27

Afton Avalanche

Hastings, MN

Mtn. Bike

10/3

WEMS Championship

Wausau, WI

Mtn. Bike

10/3

Wild Ride Mountain Bike Festival

Eagan, MN

Mtn. Bike

10/4

The Mullet Fall Classic

Indianola, IA

Mtn. Bike

10/11

FORC Sie Thrill Ride

Davenport, IA

Mtn. Bike

10/24

END-TOMBED 12 hour Mountain Bike Ride

Arvilla, ND

Mtn. Bike

ADVENTURE 9/5

Uff-Da Mud Run

Grand Forks, ND

Adv Race

9/11

Twisted Maze Run

West Salem, WI

Adv Race

9/12

Rugged Maniac

Taylor Falls, MN

Adv Race

9/12

Atlas Race

Hastings, MN

Adv Race

9/19

Muck Fest MS Twin Cities

Dresser, WI

Adv Race

9/19

The Viking Challenge

Fergus Falls, MN

Adv Race

9/26

Walking Deadwood Zombie Run

Deadwood, SD

Adv Race

9/27

Fall Five Miler & K

Rush City, MN

Adv Race

10/17

Haunted Hay Run

Columbus, MN

Adv Race

10/31

Hoot ‘n Holler Adventure Run

Rush City, MN

Adv Race

9/19

North Shore Rollerski Marathon

Duluth, MN

Inline

URBAN TRAIL SERIES

NIGHT LIGHT HALF MARATHON

St. Paul, MN | October 9, 2015 | 13.1M | 10km | 5km | 3 x 5km Relay www.midwestevents.com

07

take your running off pavement Over the last decade I have had the chance to experience the boom of trail running from an insider’s perspective; and I can honestly say, I have no idea why trail running didn’t take off sooner! Whether you’ve never ventured off of the pavement or you’ve just begun to dabble on the dirt, I’d like to offer a handful of suggestions that may increase your enjoyment and comfort as you make your transition to the trails.

Start by going to a location you feel comfortable. Many county parks in our region have hiking trails or cross country ski trails. I suggest choosing a series of loops that each come back to a central location so you are never very far away from the start if you need to stop early or run into any problems.

Go with a friend for the first few times. One of the biggest concerns new trail runners express is the fear of being alone in the woods. Having a friend along should quell any anxiety you may feel and they will be an asset in helping you to find your way around. Which leads me to the next point.

Bring a map, look at a map, and plan your route ahead of time. Yes, in our modern tech-driven society, map reading is becoming less relevant, but many trails aren’t going to be shown on googlemaps, so the ability to navigate on-paper is important. Again, by going to a place you feel comfortable and planning your route it’s pretty easy to avoid getting really lost. And, a little lost can be fun. Think of it as exploring.

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Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com

Slow it down even further. Yes, trail running is going to be inherently slower than road running, but I suggest slowing it down even further. The prudent reason is that uneven terrain and footing can be a slight risk for twisting your ankles and that is never fun! Emotionally, I recommend slowing things down so you can appreciate the nature around you. When you go fast it is so easy to focus on speed with your head down that you forget to take in the beauty around you in the woods.

Remember that running on trails is slower than on the roads. The softer ground, hilly terrain, uneven footing and winding-nature of trails all combine to make running on trails slower for a similar effort on the road. How much slower depends on how technical, hilly, uneven, etc. the trails are but it’s a safe bet that most runners will be 10-20% slower on the trails than on the roads. Keep this in mind when planning your routes.

Lastly, road runners and trail runners aren’t mutually exclusive. For road-runners, training on the trails can build strength and decrease pounding and for trail-runners, training on the road can help increase leg-speed. Training on both surfaces can make you a better runner even if your primary goals are only on one surface or the other.

Kevin Johnson - Ski and run coach with Finn Sisu. Kevin has worked with skiers from beginners to national champions as a coach and ski tech. In his spare time, you will often find him running in the woods.

Hudson Area Masters Hudson, Wi Bob Young 630-885-8442 ryoung1064@yahoo.com www.hudsonswimteam.org I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com Are You In The Moment Swim & Tri Year round masters practices, all levels Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings.

Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com

rgettable. fo un . d le va ri un . d le le al unpar

November 12-15

MARATHON | 1/2 MARATHON | 10K | 5K register today at RunRocknRoll.com www.midwestevents.com

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scene in motion

Pine Tree Runs; photo by Jonathan Matters

St. Paul Trail Marathon; photo by Midwest Events

Pine Tree Runs; photo by Jonathan Matters

YWCA Women’s Triathlon; photo by Minnefota Moments

Pine Tree Runs; photo by Jonathan Matters Timberman Triathlon: photo by Minnefota Moments

HITS Triathlon Waconia; photo by Midwest Events

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Timberman Triathlon: photo by Minnefota Moments

Lifetime Triathlon Mpls; photo courtesy Lifetime YWCA Women’s Triathlon; photo by Minnefota Moments

St. Paul Trail Marathon; photo

by Midwest Events

St. Paul Trail Marathon; photo by Midwest Events

Snail Run; photo courtesy Sole Motion Events Timberman Triathlon: photo by Minnefota Moments

Lifetime Triathlon Mpls; photo courtesy Lifetime Ragnar Relay Great River; photo by Cathie Jennisen

Lifetime Triathlon Mpls; photo courtesy Lifetime

Timberman Triathlon: photo by Minnefota Moments

Cycle St. Croix; photo courtesy Cycle St Croix

YWCA Women’s Triathlon; photo by Minnefota Moments

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Turtleman Tri; photo by Midwest Events

Turtleman Tri; photo by Midwest Events

Park Point 5 Miler; photo courtesy Grandma’s Marathon

Turtleman Tri; photo by Midwest Events Turtleman Tri; photo by Midwest Events

Turtleman Tri; photo by Midwest Events

Park Point 5 Miler; photo courtesy Grandma’s Marathon

Park Point 5 Miler; photo courtesy Grandma’s Marathon Park Point 5 Miler; photo courtesy Grandma’s Marathon

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Park Point Youth Races; photo courtesy Grandma’s Marathon HITS Triathlon Waconia; photo by Midwest Events

Park Point Youth Races; photo courtesy Grandma’s Marathon

Cycle France

Mt Ventoux

by Terry Thompson

2 years of dreaming countless hours of training and the successful completion of a bucket list race It started two years ago as one of my bucket list items to cycle in France with the goal of climbing Alpe d’Huez. As usual, time went too fast and I thought this goal was not meant to be, until my kids gave me an entry form into the Alpe d’Huez triathlon for my birthday. Another year passed and I still hadn’t signed up and once again thought this tri wouldn’t happen. Finally after 2 years of dreaming about it, I seriously looked at doing the triathlon. I spent countless hours surfing the internet to find training advice for climbing the mountain and preparing for a cold water swim. Lake Verney is a glacier fed lake.

After my research I decided that with proper training I could survive the tri so I signed up this past June for the August 1, 2015 race.

claimed by campers and tents staking out a spot for the famous stage of the Tour. At the top every cyclist was cheered by the café patrons as they made their way through the street to the top of the climb. The atmosphere was electric and crazy.

Cycle Huez proprietors Kat and Oliver, from England, had our bikes ready, fitted them to us, added my pedals and had plenty of tips for both viewing the Tour and the triathlon. Their friendliness and quality of the bikes made the shop a definite recommendation. www.cyclehuez.com For Stage 18 we rode partway up Col de Glandon to watch the climb. It was then that I discovered how steep the roads were and how the altitude affected my climbing ability. I seriously doubted I could handle Alpe d’Huez without walking the bike up the mountain. The next few days I spent at least 2 hours each day climbing and getting the right cadence that didn’t leave me gasping for oxygen.

Gorges de la Nesque tunnel

Tour de France Stage 20 If you are a cycling enthusiast, the Tour de France is definitely something to experience.

The route is closed to cars, but is full of cyclists and walkers looking for the right viewing spot. All of this occurs four hours prior to the estimated arrival of the peloton.

What you don’t see on TV is the 12 km long publicity caravan parade that goes through about two hours before the race and last about 45 minutes. The elaborately decorated floats from the sponsors add to the spectacle and fire up the crowds grabbing for the swag that is thrown out.

Your first hint the riders are coming is the barrage of motorcycles roaring up the hill, then the sound of the helicoptors. When you see the red car with the race director standing up through the sunroof, the riders are there. As this was a steep climb, the lead group of cyclists were riding at a steady, but slow enough pace that you could see them all. It was over in about 20

Once my wife and I realized that Stage 20 of the Tour de France was the climb up Alpe d’Huez on July 25, we decided it was a great opportunity to experience the Tour in person. We decided to join the craziness of the Tour fanatics and cycle to experience both Stage 18, the climb up the Col de Glandon, and Stage 20 up Alpe d’Huez.

Then we also included more relaxing cycling in the vineyards of Provence. Since we were in a cycling enthusiastic area, renting bikes seemed to be a better option than bringing my bike over.

I found Cycle Huez in the town of Alpe d’Huez and set the rental up over e-mail.

Peloton Stage 18 Col de Glandon

We drove up the mountain three days before Stage 20 to pick up the bikes. The road was a continuous stream of cyclists climbing the mountain. Each of the 21 hairpin turns was already www.midwestevents.com

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while to get past all the back, breast and side strokers. Part of me thought that if I quit now because of my poor start placement, I wouldn’t have to climb the mountain. However, I have never had a DNF and I would never forgive myself if I didn’t try.

The minute I got out of the water it started raining and continued throughout the day with heavy fog and clouds. The ride into Bourg d’Oisans, was flat and I was able to refuel and thaw out my hands and feet before tackling the climb.

The early part of the climb is very steep with gradients between 10 -14 per cent. I immediately went to my lowest gear and started grinding away. About one –fourth of the way up the grades even out to 8% (to give some perspective of the steepness, Nason Hill by Marine on St. Croix averages 6.7%) and then towards the top they kick back up so you really have to manage your effort in order to save something for the top and then the run. There are 21 switchbacks to the top of Alpe D’Huez and the entire road is covered with names of Tour de France riders, each switchback is names for a previous stage winner on this mountain, and you finish where the Tour de France finishes.

Tour de France Stage 20 Bourg d’Oisans minutes and then we all rode back down the Col to watch the finish of the stage at a café in town.

As a contrast, we saw Stage 20 from the streets of Bourg d’Oisans, the town at the base of the climb up Alpe d’Huez. We were situated on a curve just after the intermediate sprint point where the riders can build up speed before the climb. Before the lead cyclist came in view official cars and motorcycles came tearing around the curve at 50mph to stay ahead of the peloton.

The speed of the riders, and noise from the crowd, helicopters, and wheels of the peloton all contributed to an amazing experience.

With a week between the Tour and the Triathlon, we drove to the Vaucluse region of Provence.

Our bed and breakfast was Chateau Juvenal which is also a working winery. The owners, Ann-Marie and Bernard Forestier, were so friendly and greeted us with a glass (okay, 2) of their excellent wine and conversation although we arrived late. Bernard, an avid cyclist, asked if I wanted to ride with him to the Gorges de la Nesque and I jumped at the chance to ride with such a guide. I needed to rent a bike in nearby Malaucene, Sault or Bedoin but to my dismay, discovered I needed to reserve a bike a day in advance so I wouldn’t be able to make the ride. At breakfast the next morning, I regretfully mentioned I didn’t have a bike. J.J., a Frenchman from London, who looked and rode like he was a member of Team Sky, was also going to ride with Bernard, and said I could ride his wife’s pink bike, if I didn’t mind the color. As I said no problem, Bernard came out with one of his bikes from the stable (I think every serious cyclist in Europe has at least 2 bikes). I quickly finished breakfast and ran to get my helmet and pedals from our room and soon we were cycling down country roads lined with vineyards and olive groves on our way to the Gorges.

Although the roads in the countryside are very narrow, motorists yield to cyclists. They must maintain a clearance of 1.5 meters when they have room to pass you. As an American it took a little time for me to get used to having cars be14

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hind me waiting to pass and not honking at me or worse. Our climb to the Gorges was beautiful and we made it to the top without any problems.

Our descent was worth the effort expended to climb up. Exhilarating.

When we got back to the chateau we enjoyed a beer and talked about Mt. Ventoux for the next day. I decided with the right bike I could make the climb. I rented a bike and the next morning started my climb at 8 a.m. I hour and 50 minutes later I reached the summit for a spectacular view and a fly over by a French fighter jet.

Too quickly it was time to leave our friends in the South and head back to the Alpes for the triathlon.

The Short Course of Alpe d’Huez Triathlon consists of a 1.2K swim, 30K bike and 7.3K run and was held on August 1, 2015 at 2 p.m. You drop off your run transition bag in the morning at the bike/run transition on top of Alpe d’Huez and ride down the mountain to the race start at Lake Verney approximately 16 kilometers away from the base of Alpe D’Huez in a town called Allemond. It is a man-made reservoir and hydroelectric plant fed from the mountain snow melt. The water temperature is 59 degrees.

The start was a mass start at exactly 2 p.m. with everyone in the water. I joined the large numbers that were perched on the rocks on the side. We looked like a pod of seals with our full body wetsuits. Not being fluent in French I didn’t realize the race started until all the seals jumped into the frigid water. Like that all 1500 of us were off on .75 mile mile swim.

As much as I have swum in early summer Minnesota lakes, I was not prepared for the oxygen sucking experience of swimming with your face in this cold water. If you have ever done or watched a mass start, you know that unless you are in the elite wave, it is like swimming in a washing machine. In an Ironman swim you have 2.4 miles to spread out 2000+ swimmers.

In the Alpe d’Huez short course it never thinned out. As an average swimmer it took me quite a

The run starts out on a paved road but quickly changes to a mixture of trails paths and roads.

The route takes you up even higher so now the altitude starts taking its toll on you and you need to be part mountain goat on some of the trail.

The last 1.5 K is pretty much downhill but you have to watch your speed as gravity makes your upper body faster than your legs can handle.

When you reach the finish chute, you run down 40 yards of blue carpet to the finish line, which makes you feel like one of the elite athletes.

I would strongly recommend this race, but it is not for the faint hearted. All of the support staff were very friendly and helpful. There also is a long distance triathlon, a duathlon, a kids triathlon and an expo the week of the race. I achieved my goal of not letting my feet touch the ground on the climb up the mountain or walking on the run. I hope to return again to climb more of the French Alps. For more information go to www.alpetriathlon.com.

Climbing Mt. Ventoux

J.J., Bernard & Terry

Alpe d’Huez Triathlon

Alpe d’Huez Triathlon

LOGISTICS

Planning a trip like this without knowing the area is a little daunting. We knew we would be in the Alpe d’Huez area because of the tour and the triathlon, but there are many choices. We stayed at three different bed and breakfasts and each one was outstanding.

We stayed in the Oisans region of the French Alpes for both the Tour and the Triathlon. For the Tour we stayed at the Hotel Adret, located at the ski resort, Les Deux Alpes. This bed and breakfast was a good venue for cycling. The owners were always available and very friendly with area recommendations. The included breakfast was outstanding, with meat, cheese, eggs, yogurt, fresh bread, croissants and fresh fruit. A great start to the day.

The balcony view of the mountains from our room was beautiful. www.adret-hotel.com Les Deux Alpes is at the top of a climb up from Bourg d’Oisans. The resort also has many opportunities for mountain biking. You can take a gondola down to the town of Venasc with your bike and then climb back up to Les Deux Alpes from a different direction. Deciding where to ride each day is challenging. Prior to finalizing our trip we had met with Mike Koepke of Shifting Gear Adventures, a cycling vacation tour company based in Minnesota.

Unfortunately, our itinerary didn’t match his, but I definitely saw the advantages of riding with a group, having a knowledgeable guide to show the different routes to bike, and the camaraderie of cycling companions. www.shifting-gear.com For the triathlon we stayed at Chateau d’Oz, near the swim start and approximately halfway down the mountain from Alpe d’Huez via a shortcut. Andy, Gill and Gemma are gracious hosts with a wealth of information about the area. Our suite was spacious with a full kitchen and private terrace. They also offer a hearty breakfast buffet and dinner option. The food is delicious. The location is perfect for conquering the iconic Tour de France HC Category climbs up the Col du Glandon, Col de la Croix de Fer, Galibier and Alpe d’Huez. www.lechateaudoz.com In Provence we stayed at Chateau Juvenal, in Saint-Hippolyte-le-Graveyron, near Mount Ventoux, northeast of Avignon. Ann-Marie and Bernard Forestier are the gracious hosts of this 19th century chateau and winery. The warm welcome with wine and conversation on arrival, the beautiful park grounds, the large stylish vintage rooms, daily breakfast on the terrace all combined for a memorable stay. Bernard is an avid cyclist and quick to offer suggestions and take guest for a guided ride to the Gorges de la Nesque or Mt. Ventoux. You also don’t want to miss the opportunity for a delicious dinner with Ann-Marie and Bernard and the other guests. It was a delightful way to socialize, and enjoy the Chateau Juvenal wines, as well as Kir Champagne made with Bernard’s mother’s cherry liqueur secret recipe. www.chateau-juvenal-provence.com www.midwestevents.com

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Adidas ADIZERO BOSTON BOOST 6

Fall 2015

WEIGHT: MEN’S 8.8 OZ. | WOMEN’S 7.3 OZ. CATEGORY: NEUTRAL / LIGHTWEIGHT PRICE: $120 WWW.ADIDAS.COM

Shoe Guide MWANGI GITAHI, ENDURANCE SPORTS MEDIA GROUP

A few times a year, running shoe companies release their newest products and make updates to our favorite trainers, racers and trail shoes. This fall, runners can expect a continued emphasis on neutral trainers as well as trail offerings, where the overarching design principles emphasize lighter and more flexible materials for improved performance.

Here are a few of our favorites from the newest batch of road and trail shoes, sure to add a spark to your training.

The Adidas Adizero Boston Boost 6 is a lightweight trainer designed for runners with a neutral foot strike. This version incorporates Adidas’ Boost foam technology and Continental rubber sole to create a smooth, fluid ride. It’s also designed with material adaptable to a wide range of temperatures which allows it to provide a comfortable ride in different climates. The shoe features a knit mesh upper, an updated feature from the previous versions, which is flexible and breathable and creates a snug, comfortable fit. The upper conforms to your foot and flexes as you step to prevent blisters. This shoe also runs true to size. It is an excellent option for runners looking for a lightweight, responsive trainer.

Asics GEL-NIMBUS 17

2015

WEIGHT: MEN’S 10.8 OZ. | WOMEN’S 8.8 OZ. CATEGORY: NEUTRAL / CUSHIONED PRICE: $150 WWW.ASICS.COM

The ASICS GEL-Nimbus 17 is designed for runners seeking a premium, neutral daily trainer that offers ample cushioning and reliability. With a newly-designed upper and updates to the midsole, the shoe is lighter and retains the cushioning runners have come to enjoy in the Nimbus. The GEL-Nimbus 17 also offers a secure fit along with a smooth, comfortable heel-to-toe transition. It is meant to handle the demands of higher mileage training.

Brooks GLYCERIN 13 WEIGHT: MEN’S 11.3 OZ. | WOMEN’S 9.3 OZ. CATEGORY: NEUTRAL / CUSHIONED PRICE: $150 WWW.BROOKSRUNNING.COM

The Brooks Glycerin 13 continues its tradition of offering premium cushioning to runners. It is targeted for runners with a neutral gait, seeking a shoe which provides plush feel and delivers a smooth, responsive ride. The Super DNA midsole provides a plush ride while the Ideal Pressure Zones create a premium running experience by allowing uniform distribution of weight during ground contact. The improved seamless upper design, along with an updated midsole saddle, allows for a personalized, secure fit around the entire foot. The Glycerin 13 is Brooks’ top-of-the-line cushioned shoe, and for good reason. The updates to this latest version can be felt from the very first run. The Glycerin 13 maintains its plush ride and smooth transition while handling the rigors of high mileage training.

Hoka One One CLIFTON 2 ABOUT THE AUTHOR Mwangi Gitahi is a competitive runner, running coach and a self-proclaimed shoe geek who coordinates the team of reviewers at runningshoesguru.com and compiled the reviews for this guide. He aspires to be a lifelong runner and enjoys training in the many bike paths and trails of Rhode Island.

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WEIGHT: MEN’S 8.3 OZ. | WOMEN’S 7.2 OZ. CATEGORY: NEUTRAL / LIGHTWEIGHT PRICE: $130 WWW.HOKAONEONE.COM

2015

The Hoka One One Clifton 2 is an ultra lightweight shoe that provides an incredible amount of cushioning. The shoe features a no-sew speed frame upper and early stage meta rocker technology that makes the ride comfortable and smooth. The upper also features a padded tongue for greater comfort over the instep. Overall, the design of the Clifton 2 provides a newer, more refined version of the original and very popular Clifton 1. It is an incredible road running shoe for all distances.

Mizuno WAVE ENIGMA 5

New Balance VAZEE PACE

WEIGHT: MEN’S 10.9 OZ. | WOMEN’S 8.8 OZ. CATEGORY: NEUTRAL / CUSHIONED PRICE: $150 WWW.MIZUNOUSA.COM

WEIGHT: MEN’S 7.5 OZ. | WOMEN’S 6.5 OZ. CATEGORY: NEUTRAL / LIGHTWEIGHT PRICE: $110 WWW.NEWBALANCE.COM

The Mizuno Wave Enigma 5 features a more cushioned midsole utilizing two new foam types, the u4icX and u4ic, to go along with a new u-shape full-length parallel wave that helps evenly disperse the forces at foot strike and provide a responsive feel. Also updated is the sock liner, which provides a comfortable, chafe-free fit, protecting the foot without causing any blistering. The toe box provides a somewhat narrow fit and the sizing also runs small, at least a half or even a full size smaller than the previous version. The Wave Enigma 5 is designed for high mileage runners or runners who simply desire extra cushioning.

The New Balance Vazee Pace replaces the 890 series in the New Balance performance line. This neutral performance trainer uses New Balance’s REVlite foam technology on an 890 base, combined with the new Zante upper. The upper is seamless and extremely breathable, keeping your feet cool even during long runs in heat.

Itt has overlays throughout to keep your foot locked in, and the redesigned Zante upper hugs the midfoot before opening up into a wide and roomy toe box. A slightly wider heel may lead to slipping for some, however. Weighing in at 7.5 oz with a 6mm heel drop, this shoe is meant for speed; but, it can take the beating of a traditional trainer. Under testing, the Vazee Pace handled 15-mile long runs just as well as it handled track repeats. Overall, it’s a good new addition to the performance neutral market.

Newton AHA II WEIGHT: MEN’S 7.4 OZ | WOMEN’S 6.3 OZ. CATEGORY: NEUTRAL / LIGHTWEIGHT PRICE: $110 WWW.NEWTONRUNNING.COM

The Newton Aha 2 features a lower-profile design than many of the brand’s previous models, and hits a happy medium between lightness and cushioning.

Newton lowers its traditional forefoot lugs with the Aha as part of its newer ‘Gateway’ models, allowing newcomers an opportunity to ease into the added metatarsal support. The shoe encourages a quick transition through the gait cycle, provides a responsive ride, and can be used for daily training and distance racing equally well.

Nike LUNARGLIDE 7 WEIGHT: MEN’S 9.8 OZ. | WOMEN’S 7.9 OZ. CATEGORY: STABILITY PRICE: $125 WWW.NIKE.COM

The Nike LunarGlide 7 offers a reliable combination of stability and cushioning for mild to moderate overpronation. An upper that features both re-engineered mesh and Flyknit material combined with a dual-density midsole featuring reengineered Lunarlon foam offers a secure, personalized fit while delivering a smooth and supportive transition throughout a runner’s gait. The shoe remains lightweight and versatile for those runners who require mild to moderate stability in a lightweight, daily trainer without compromising performance.

Pearl Izumi E:MOTION ROAD N3 WEIGHT: MEN’S 11.7 OZ. | WOMEN’S 10.2 OZ. CATEGORY: NEUTRAL PRICE: $130 WWW.PEARLIZUMI.COM

The Pearl Izumi E: Motion Road N3 draws from the success of previous models in the E:Motion line, offering a road trainer with maximum cushioning.

The shoe boasts a seamless upper, wide toe-box, and luxurious cushioning sufficient for the long haul. Neutral runners will appreciate the accommodating ride.

Skechers GORUN ULTRA ROAD

Saucony RIDE 8 WEIGHT: MEN’S 9.4 OZ. | WOMEN’S 8.5 OZ. CATEGORY: NEUTRAL / LIGHTWEIGHT PRICE: $120 WWW.SAUCONY.COM

The Saucony Ride 8 offers runners a good balance between cushioning and responsiveness. This shoe uses SSL (Saucony Super Light) EVA foam in the midsole which reduces the overall weight of the shoe while providing a decent amount of energy return with every stride. The upper features a finer mesh than that used in the Ride 7 and also features Saucony’s FlexFilm seamless overlay which gives the shoe some added strength and support. The RUNDRY moisturewicking lining does a decent job of wicking away moisture and is relatively plush in the heel cup. The Ride 8 is a durable trainer designed for both speed and for higher mileage.

WEIGHT: MEN’S 10.4 OZ. | WOMEN’S 8.3 OZ. CATEGORY: NEUTRAL PRICE: $110 WWW.SKECHERS.COM

2015

The Skechers GORun Ultra Road is the newest, maximumcushion shoe released by the Skechers Performance Division. This shoe features Skechers Performance Resalyte material and is built in two pieces, which allows the shoe to have superior cushioning and also adds a layer of resiliency that gives the GORun Ultra Road a snappy response off the ground. A tight knit upper also provides a supportive fit without the use of unnecessary overlays. This upper is also roomy and easily accommodates a larger volume foot. The GoRun Ultra Road is good choice for a daily trainer or long distance mileage. www.midwestevents.com 17

Tips for Choosing a Nutrition Bar

Most individuals are able to meet their nutrition needs with a balanced diet. However, the focus on athleticism and wellness along with the necessity of convenience has propelled nutrition or energy bars to be one of the fastest growing food categories in America. With hundreds of nutrition bars to choose from promising everything from performance gains to optimal health, it’s no wonder that consumers are more confused than ever about which bar is right for them.

Nutrition bar basics. A nutrition or energy bar is a blend of simple and complex carbohydrates, protein, fat, fiber, vitamins and minerals. The size of each bar varies with brand and may contain anywhere from 100 to 300 calories. The primary source of protein usually comes from dairy, soy, or nuts. Fats may come from nuts, seeds, or coconut, but also less healthy sources such as hydrogenated fats and oils. Quality sources of carbohydrate in bars include fruit, oatmeal, rice, and other natural sugars (more on this later).

What type of bar do you need? To figure out which bar is best for you, it’s important to clarify what it is you’re hoping a nutrition bar will do for you.

Are you looking for an in-between meal snack?

Choose a bar that provides around 150 to 200 calories and a balance of both protein (around 7 to 15 grams) and carbohydrate (15 to 30 grams). If your favorite bar is low in protein, consider adding a handful of almonds or glass of milk to promote satiety between meals.

For a post-workout recovery snack, look for a bar that provides around 20 grams of protein for repair and recovery of muscle tissue. Carbohydrate is also recommended for refueling glycogen stores with about 2 to 3 times as many grams of carbohydrates to protein, but will also depend on an individual’s overall energy and macronutrient needs.

When choosing a bar for fueling during exercise, easily digestible carbohydrates are needed to maintain energy and prevent fatigue. The Ameri18

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can College of Sports Medicine recommends 30 to 60 grams of carbohydrate per hour of activity.

However, the percentage of carbohydrate energy in the bar is also important depending on the duration of activity. For example, results from an Ohio State University study measuring the effect of two popular energy bars on blood glucose levels suggested that an energy bar with 70% of energy from carbohydrate would be more beneficial for athletes involved in shortduration events who want a quick rise in blood glucose. Comparatively, a moderate amount of carbohydrate (40% of energy) was found more appropriate for athletes involved in longer duration events or for those individuals with diabetes.

What aspects of a bar are important to you? For example, do the ingredients need to be organic or free of certain allergens? Perhaps you are trying to avoid fructose or wheat-containing foods.

For some individuals, such as a golfer or longdistance cyclist, it may be important that the bar is able to hold up in the heat.

“Food integrity” vs marketing claims. Marketers are well aware of trends and consumer demand for nutrition products that have attributes such as “no or reduced allergens”, “gluten free”, “low or no sugar”, “non-GMO”, and “all natural”. It is easy to make a nutrition label “look” a certain way, but what are you really consuming?

Check out the list of ingredients. Look for a short list of minimally processed ingredients. Some bars contain only a few items such as dried fruit, nuts, seeds, oatmeal, or rice, while other products can have over 30 ingredients. If you have trouble pronouncing an ingredient or don’t recognize what it is, then it may be worth finding another or making your own.

What is the source of sweetener? A little bit of added sugar isn’t the end of the world, but some bars are so loaded with refined sugars and syrups that you might as well be eating a candy bar. On the other hand, many believe that a high protein, low-carbohydrate product is healthier.

Nutrition products that claim “low or no sugar” will likely have artificial sweeteners and/or sugar

alcohols added that can have a laxative affect and contribute to gastrointestinal problems. A few examples of sugar alcohols include sorbitol, erythritol, mannitol, and glycerine. Glycerine or glycerol, for example, is a common ingredient added to protein bars that provides bulk and sweetness. Since it is not metabolized as sugar in the body, it is often not counted as part of the total carbohydrate calorie count (even though it contains slightly more calories than sugar) thus rendering the nutrition facts misleading.

Final point: There are many high quality nutrition bars to choose from, but as with any food, it’s always a good idea to consume in moderation.

To achieve optimal nutrition, plan to include a variety of wholesome fruits, vegetables, nuts, dairy and healthy fats in your snack and meal

Val is a Registered Dietitian with a Master’s Degree in Nutrition Science specializing in nutrition for performance, wellness, weight management and disordered eating. Val is Board Certified as a Specialist in Sports Dietetics and offers personal counseling to casual exercisers and competitive athletes in her private practice at EnlightenU Nutrition Consulting in Lakeville, MN. For more information, visit www.enlightenUnutrition.com

I have to admit this recipe is inspired by one of my favorite treats around the holidays, known as “Christmas Crack.” I’m also quite fond of Kind brand energy bars, so combined the two ideas into a healthy pre-exercise snack. Enjoy! But, be warned, these might be a little addicting too!!

Ingredients: 1 ½ cup roasted mixed nuts (I used lightly salted) 1 cup old fashioned rolled oats ¼ cup ground or whole flax seed (or you could substitute sesame, sunflower or chia seeds) 2/3 cup light brown sugar ½ cup honey 4 tbsp. butter ½ tsp salt 2 tsp vanilla extract 2 cups rice krispie cereal or puffed brown rice cereal ½ cup dark chocolate chips (or dried raisins, cranberries or cherries)

Directions: 1. Lightly chop mixed nuts. Combine nuts, oats and flax seed in large bowl.

2. Line 9-inch square baking pan with parchment paper, extending the paper over the sides.

3. In a saucepan, bring the sugar, honey, butter and salt to a boil over medium heat. Simmer until the sugar dissolves and a light brown caramel forms, about 5 minutes or until the “soft ball” stage, if you have a candy thermom eter. Remove from heat and stir in the vanilla.

4. Pour the caramel over the nut and oat mixture. Stir in the rice cereal and chocolate chips or dried fruit until evenly coated.

5. Pour the cereal mixture into the prepared baking dish and spread out into an even layer. Press down evenly and let the mixture stand until cool.

6. Use the “handles” of the parchment paper to remove the cereal square from the pan and cut into about 12 equal size bars.

Storage tip: Once bars are cooled and cut, wrap individually in plastic and keep in refrigerator. Bring to room temperature before serving.

USA TRIATHLON

Nationals

Nuts and Oats Energy Bars

Congratulations to our Midwest athletes who earned medals last month at the USAT Nationals in Milwaukee, the most competitive amateur triathlons in the world Bob Powers became the first ever 90-94 National Champion as the USAT created a new age division for this well-known and loved champion. He raced 4 races in 4 weeks, all one year after breaking his femur. Bob, you are an inspiration for triathletes and athletes everywhere.

OLYMPIC NATIONALS Tony Schiller - 1st M 55-59 Eden Prairie, MN (12th National title) Neil King - 2nd M 65-69 Nevis, MN Kevin O’Connor - 2nd M 40-44 Medina, MN Matthew Payne - 2nd M 35-39 Columbia Hts., MN Lisa Lendway - 2nd F 30-34 St.Paul, MN Gaby Bunten - 2nd F 20-24 Forest Lake, MN Cheryl Zitur - 3rd F 50-54 Corcoron, WI Daniela Williams – 3rd F 35-39 North Liberty, Iowa Chris Wichert – 3rd M 30-34 Menomonee Falls, WI Melanie Rabino – 3rd F 20-24 Woodbury, MN SPRINT NATIONALS Robert Powers - 1st M 90-94 White Bear Lake, MN Tony Schiller - 1st M 55-59 Eden Prairie, MN (13th National title) Matthew Payne - 1st M 35-39 Columbia Hts., MN (3rd National title) Duane Millslagle - 2nd M 65-69 Savage, MN Kevin O’Connor - 2nd M 40-44 Medina, MN Suzie Fox - 2nd F 30-34 Chaska, MN Kathy Grady – 3rd W 50-54 Sioux Falls, SD Melanie Rabino - 3rd F 20-24 Woodbury, MN www.midwestevents.com

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How to Heal your Heel!

Treating Plantar Fasciitis

by Marie-Christine Leisz, DO

The foot and ankle are remarkable! Elegantly constructed of bones, muscles, tendons and ligaments, the foot and ankle convert from a rigid lever transferring power at heel strike and toe-off, to a flexible device 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, stress through the ankle to the rest of the lower extremity is considerable. Walking generates impact about 1 1/2 times body weight through the foot and ankle with each step taken. Running is a higher stress activity. Each step generates impact 2/12 times the body weight.

It takes time to condition the foot and ankle tissues to withstand stress of this magnitude.

blood flow to the area to speed healing. I often prescribe 1-2 Physical Therapy visits to address any deficits in ankle strength or range of motion I find. Toe Yoga, or strengthening the small muscles of the foot and ankle, can help too.

The good news is, it does improve with time. The bad news is, it can take a long time. The key to making it better and never having it again is immediate recognition of symptoms, modification of activity and early treatment.

Then, advance training wisely to prevent recurrence.

Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: www.allinahealth.org/ahs/ski.nsf/page/running_endurance www.allinahealth.org/ahs/ski.nsf/page/Run_smart

The plantar fascia is a strong ligament, originating at the calcaneus, or heel bone, flaring and attaching at the base of the toes. It helps maintain the long arch of the foot and dissipates stress like the spring of a car.

Plantar fasciitis occurs when the repetitive impact of running or other activity, causes micro-tearing and inflammation at the origin.

Plantar fasciitis is usually an overuse injury occurring when an athlete has trained too long, too fast, too hard or had a radical change in terrain or footwear. Risk factors include high-arched, rigid feet with tight Achilles tendons, low-arched, flexible feet, obesity and older age. It is the most common cause of heel pain in both the non-running and running population and can be hard to resolve if not treated immediately.

Mall of America

The classic symptom is heel pain that is worse with the first step in the morning. This happens because the ankles are plantar-flexed - the toes are pointed down - all night in bed. The fascia begins to heal in a shortened position. The first step causes ankle dorsiflexion – toes pointed up - and sudden lengthening of the irritated fascia at its origin. This also happens when runners sit for a while. The first step taken is also painful.

In examination, athletes have pinpoint pain over the middle of the bottom surface of the heel. There may swelling in the area of the pain that is different than the normal side. X-rays are not needed. If obtained, a heel spur may be seen. This is thought to develop in reaction to traction of the fascia at the heel bone but is not the cause of the pain.

Treatment includes reducing high impact activity to the point where they do not have pain. I will ask athletes to cross-train, cycling, deep-water running or using an elliptical trainer, while the pain is acute to lessen stress but maintain cardiovascular fitness. Advance training slowly to avoid a flare in pain.

I recommend wearing a garment called the Strasburg Sock. Athletes wear this at night if tolerated 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 also recommend an off-the-shelf shoe insert like a Superfoot insole to redistribute pressure over the bottom surface of the foot. I recommend deep friction massage. Rolling the heel on a golf ball often helps increase 20 www.midwestevents.com

October 11th

Mt. Normandale Park - Bloomington 5k/10k Women’s Run & 5k Coed Walk

unleashtheshe.com

November 8th St. Paul

Presented by 50th & France

chocoholicfrolicrun.com

www.midwestevents.com

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