Midwest Events March/April 2014 by Midwest Events

Zumbro 100; Jenn Barnett

contents 06 Race Calendar

10 Scene in Motion 12 Training - The need for base training 14 Spring Shoe Guide 16 “Adapt” to an Injury Free Running Season 17 Cycling- Time for a Tune-Up 18 Inactive Athletes 24 Hitting the Trails Congratulations to Jackie Anderson- contest winner of the Fargo Marathon race entry and Mark Nelsoncontest winner of the Grandma’s Marathon race entry! We hope you both have a great race! Check out www.midwestevents.com for our monthly race entry contest! Our March contest is for an entry to the Twin Cities Marathon!

06.14.14 Prescott, WI LThillfest.com

06.27 - 06.29 Lutsen, MN Lutsen99er.com

08.17.14 Minnetrista, MN LTgranfondo.com

Register today for the upper Midwestâ&#x20AC;&#x2122;s premier mountain bike events. The season starts with the country roads of Hillfest, continues up to the mighty Lutsen 99er and finishes in Minnetrista at the family-friendly Gran Fondo. Visit eventsbylifetime.com to learn more and to register.

RACE CALENDAR

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RUNNING AND WALKING

4/19

Earth Day Scheels Half Marathon & Relay

St. Cloud, MN

Run

4/5

LLS The Big Climb

Minneapolis, MN

Stair Climb

4/19

The Dragon Chase 5K

Moundsview, MN

Run

3/1

White Bear Winter Frolic

White Bear Lake, MN

Run

4/19

Minneapolis Recycle Run

Minneapolis, MN

Run

3/1

Special Olympics Splash & Dash 5K

Minneapolis, MN

Run

4/19

Go Girl Run Springfield Half Marathon & 10K

Springfield, MO

Run

3/1

Plunge 5K

Minneapolis, MN

Run

4/19

YMCA 5K, 10K, Mile

Minneapolis, MN

Run

3/1

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

4/19

Table Run 5K

Fargo, ND

Run

3/1

AdventureMax St. Louis Half Marathon & 10K

Innsbrook, MO

Run

4/19

Fitger’s 5K

Duluth, MN

Run

3/2

Run on Water

Bayfield, WI

Run

4/19

5K Bunny Run

No. Mankato, MN

Run

3/8

100% Irish for a Day TC 5K and TC 10 Mile

Minneapolis, MN

Run

4/19

Hair to There 5K

Wayzata, MN

Run

3/8

Celtic Run Before Your Crawl 5K

Monroe, WI

Run

4/19

Hot Chocolate 15/5K

Minneapolis, MN

Run

3/8

Hockey Hair Run 5K

St. Paul, MN

Run

4/20

Easter Sunday Rise N Shine 5K

St. Paul,MN

Run

3/9

Pi Mile Run/Walk

Janesville, MN

Run

4/20

Get your Rear in Gear

Edina, MN

Run

3/15

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

4/26

Healthy Heart 5K

Osceola, WI

Run

3/15

Jake O’Connor’s Luck ‘o’ the Lake 5K

Excelsior, MN

Run

4/26

Get In Gear 2K, 5K, 10K, Half Marathon

Minneapolis, MN

Run

3/15

Saint Fennessy 4K

Hermantown, MN

Run

4/25

Run for the Lakes, 5K, 1K Kids Fun Run

Brainerd, MN

Run

3/15

St. Patrick’s Day Red Beard Run

Willmar, Mn

Run

4/26

Run for the Lakes, Marathon, 1/2 Marathon, 10K

Brainerd, MN

Run

3/15

Shamrock Shuffle 5K, 10K

Bemidji, MN

Run

4/26

St. Paul Saints Running of the Pigs

St.Paul, MN

Run

3/15

Get Lucky 13.1Miles, 7K

Minneapolis, St Paul, MN

Run

4/26

New Balance Girls on the Run 5K

Mankato, MN

Run

3/15

Irish Scamper 5K

Maple Lake, MN

Run

4/26

Anoka County 4H Clover Dash

Andover, MN

Run

3/15

Dublin’s Pass ShamRox 15K & 5K

Springfield, MO

Run

4/26

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

3/15

Shamrock Shuffle

Sauk Rapids, MN

Run

4/26

Cemstone Run for Others 10K/5K

Mahtomedi, MN

Run

3/15

The Clover Dash

Crosslake, MN

Run

4/26

Color Dash 5K

Rochester, MN

Run

3/15

Everybody’s Irish 5K

Minneapolis, MN

Run

4/26

Run or Dye St. Paul

St. Paul, MN

Run

3/16

St. Patrick’s Irish Traditions 5K

St. Paul, MN

Run

4/27

Athleta Unleash the SHE 5K/10K

Rochester, MN

Run

3/22

March Madness 5K

Monticello, MN

Run

4/27

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

3/22

MDRA Lake Johanna 4 Mile

Arden Hills, MN

Run

4/27

Challenge Happiness 5K

St. Paul, MN

Run

3/23

Irish Run St. Paul

St. Paul, MN

Run

5/2

Granddad Running Time Trial

LaCrosse, WI

Run

3/29

MDRA 7 Mile

Hopkins, MN

Run

5/2

Sleepless in Saint Paul

Saint Paul, MN

Run

3/29

Breaking the Ice 5K/10K

Sleepy Eye, MN

Run

5/3

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

3/29

Return of the Robin Run

Rochester, MN

Run

5/3

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

Run

3/29

Race for Research 5K/10K

Rochester, MN

Run

5/3

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

4/5

Bunker Hills Run

Andover, MN

Run

5/3

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run

4/5

Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN

Run

5/3

Next Steps 5K

St. Paul, MN

Run

4/5

Camp Wanna Run A Mile or More 1/2 Marathon,10K,5K White Bear Lake, MN

Run

5/3

Run the Ridge

Chaska, MN

Run

4/5

iRock Run

Cold Spring, MN

Run

5/3

Trinity Trot 5K

Monticello, MN

Run

4/5

MDRA Ron Daws 25K

Minnetonka, MN

Run

5/3

From the Heart 1/2 Marathon Relay/5K Run Walk Owatonna, MN

Run

4/6

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

5/3

Nick Clare Memorial Run 2K, 5K, 10 Mile

Hastings, MN

Run

4/7

Design of Medical Devices 5K

Minneapolis, MN

Run

5/3

Run for Hope 5K

Burnsville, MN

Run

4/12

Run the Valley 5K/10K

Golden Valley, MN

Run

5/3

Law Enforcement Torch Run 1/2 Marathon/5K

Buffalo, MN

Run

4/12

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

5/3

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

4/12

Cardinal Cruise 5K, 10K, Kids K

Faribault, MN

Run

5/3

Brookings Marathon

Brookings SD

Run

4/12

Challenge Obesity 5K

St. Paul, MN

Run

5/3

Eastwood Bank Spring Classic, 5/15K, Kids Mile

Rochester, MN

Run

4/12

Goldy’s Run 5K & 10 Miler

Minneapolis, MN

Run

5/3

Girls on the Run

Cedar Rapids, IA

Run

4/12

Heroes for Hope 1k, 5k, 10k

Faribault, MN

Run

5/3

Run Around Woman 30K Run, 5K Run/Walk

Longville, MN

Run

4/12

Fetzer 20K and 2 Mile Run to End Hunger

Rochester, MN

Run

5/4

Eau Claire Marathon, Relay, 1/2 Marathon,5K

Eau Claire, WI

Run

4/12

Spring into Fitness 10K, 5K

Grand Rapids, MN

Run

5/4

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

4/12

The Color Dash

Owatonna, MN

Run

5/4

Divas Half Marathon & 5K

Branson, MO

Run

4/13

Oshkosh Half Marathon

Oshkosh, WI

Run

5/8

Medtronic TC 1 Mile

Minneapolis, MN

Run

4/13

Race for Justice 5K

Minneapolis, MN

Run

5/9

The Rave Run

Shakopee, Mn

Run

4/13

Oshkosh 1/2 Marathon & 5K

Oshkosh, WI

Run

5/9

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

4/18

River City Mile

LaCrosse, WI

Run

5/9

Blue Cross Blue Shield of ND 5K Run/Walk

Fargo, ND

Run

4/18

Earth Day 5K Run Walk, 1K Youth Run

St. Cloud, MN

Run

5/10

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

www.midwestevents.com

5/10

Northside Street Race - Folwell

Minneapolis, MN

Run

5/10

Open Baskets 5K

Eagan, MN

Run

5/10

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/10

Journeys Marathon, Half, 13.1 Power Walk, 5K

Eagle River, WI

Run

5/10

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

New Prague

Run

5/10

Lumberjacks Laps Fun Run

Cloquet, MN

Run

5/10

MDRA Mom’s Day 5K

Minneapolis, MN

Run

5/10

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/10

Breast Cancer 5K Fun Run/Walk

St. Paul, MN

Run

5/10

Hearts 4 Charity 5K

Mahtomedi, MN

Run

5/10

ROC Classic 5k Run/Walk

Rochester, MN

Run

5/10

Simply Pink Truly Team Run 5K, 10K

Detroit Lakes, MN

Run

5/11

Run with the Housewives

Maple Grove, MN

Run

5/11

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

5/11

Mother’s Day 5K

St. Paul, MN

Run

5/11

YMCA Duluth Mother’s Day Walk/Run

Duluth, MN

Run

5/17

Birdtown Half Marathon

Robbinsdale, MN

Run

5/17

HCC Rock N Run

Little Falls, MN

Run

5/17

TC Kids Cross Country Fun Run

St.Paul, MN

Run

5/17

Marion Arts Festival Half Marathon & 5K

Marion, IA

Run

5/17

Making Tracks for Celiacs

Victoria, MN

Run

5/17

The Nova Classic 2k, 5k, 10k

St. Paul, MN

Run

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Run

5/17

Northern Lakes 5K, 10 Mile and 30K

White Bear Lake, MN

Run

5/17

Autism 5K

Minneapolis, MN

Run

5/17

Chaska 10K/5K

Chaska, MN

Run

5/17

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

5/17

The Old Glory Run

Cold Spring, MN

Run

5/17

Be the Match Walk/Run

Minneapolis, MN

Run

5/17

Girls on the Run

Red Wing, MN

Run

5/17

Book It! 5K

Roseville, MN

Run

5/17

Make Tracks for Celiacs 5K Run/Walk

Victoria, MN

Run

5/17

Run2Walk

Lakeville, MN

Run

5/17

Cellcom 5K & WPS Kids’ Power Run

Green Bay, WI

Run

5/18

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/18

Get Your Rear in Gear

Edina, Mn

Run

5/18

Papillion 1/2 Marathon, 10K and Fun Walk

Papillion, NE

Run

5/18

Wag Walk and Run

Eden Prairie, MN

Run

5/18

Becky’s Run

Northfield, Mn

Run

5/18

Wolf Run 5K

Eagan, MN

Run

5/24

Madison Twilight 10K and Kids Race

Madison, WI

Run

5/25

Madison Half Marathon

Madison, WI

Run

3/1

Juvenile Arthritis March

Bloomington, MN

Walk

4/26

Walk MS

Eau Claire, WI

Walk

5/3

Arthritis Walk

North Mankato, MN

Walk

5/3

Bladder Cancer Walk 5K

Minneapolis, MN

Walk

5/3

Walk MS South Dakota

4 sites in South Dakota

Walk

5/3

Arthritis Walk

Bismarck, ND

Walk

5/4

Walk MS

Hudson, WI

Walk

5/4

Walk MS Minnesota

17 sites in Minnesota

Walk

5/17

Walk MS Iowa

6 sites in Iowa

Walk

5/17

Arthritis Walk

Baxter, MN

Walk

th 37 ANNUAL

Get in Gear 10K • 5K • 2K • Half Marathon

Don’t miss Minnesota’s Annual Rite of Spring A run for all ages!—In all weather! Saturday, April 26, 2014 • Minnehaha Park, Minneapolis www.getingearevents.com

ADVENTURE RACES AND EVENTS 4/26

Boonecrusher

Boone, IA

Adv Race

5/3

END-FAR Family Adventure Race

Winnepeg, CA

Adv Race

5/17

Gladiator Assault Challenge

Boone, IA

Adv Race

5/17

END-SPAR Spring Primer Adventure Race

TurtleRiver State Park, ND

Adv Race

5/17

Hard Charge

Wyoming, MN

Adv Race

Minneapolis, MN

Event/Demo

4/25 to 27 Midwest Mountaineering Outdoor Adv Expo

www.midwestevents.com

ULTRAS and TRAIL RUNS

3/29

Duluth Kidney 5K, 1Mile Trial Run

Duluth, MN

Trail Run

4/11

Zumbro 100 Mile Endurance Run

Theilmann, MN

Trail Run

4/12

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Trail Run

4/12

Trail Mix Races

Rockford, MN

Trail Run

4/26

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

4/27

Maple Syrup Fun Run 10K, 5K, 1M

Faribault, MN

Trail Run

5/3

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

5/3

7 at 7 Trail Race

Mankato, MN

Trail Run

5/3

GO GREEN 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

5/3

Running in the Ruff

Milaca, MN

Trail Run

5/3

Driftless Discovery Trail Run

Decorah, IA

Trail Run

5/4

MDRA Mudball Classic

Minneapolis, MN

Trail Run

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Trail Run

5/17 to 18 Savage 100

Savage, MN

Trail Run

5/17

Uff-Da Trail Run

Woodville, WI

Trail Run

5/17

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

5/17

Superior Trail Spring Races 25/50 K

Lutsen, MN

Trail Run

5/17 to 18 Growing Green Trail Run

Rush City, MN

Trail Run

5/18

Apple Blossom Races

Hastings, MN

Trail Run

3/29

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

4/11

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/12

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

3/16

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

CYCLING

4/26

Cannon Falls, MN

Cycle

4/26 to 27 Chris Lillig Memorial Cup,Old Capital Criterium

Ken Woods Memorial Road Race

Iowa City, IA

Cycle

4/27

Minnesota Ironman Bicycle Ride

Afton, MN

Cycle

5/3to 5

LaCrosse Omniun

LaCrosse, WI

Cycle

5/3

Ride around Woman Lake

Longville, MN

Cycle

5/10

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Cycle

3/8

Fat Bike Birkie

Hayward, WI

Mtn. Bike

4/26

Canopy Challenge

Lake Geneva, WI

Mtn. Bike

5/4

Iola Bump & Jump

Iola, WI

Mtn. Bike

5/10

Northern Kettles Endurance Challenge

Greenbush, WI

Mtn. Bike

5/17

Cable Area Off Road Classic

Cable, WI

Mtn. Bike

5/18

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

5/24

South Kettle Classic

LaGrance, Wi

Mtn. Bike

5/31

Mt. Borah Epic

Cable, WI

Mtn. Bike

3/9

Melting Man

Marcellus, MI

Gravel Cycling

3/22

Barry Roubaix

Hastings, MI

Gravel Cycling

4/5

Renegade Gent’s Race

Ankeny, IA

Gravel Cycling

4/12

Ragnorok 105

Red Wing, MN

Gravel Cycling

4/20

Dickie Scramble

Elgin, MN

Gravel Cycling

4/26

Trans Iowa V10

Grinnell, IA

Gravel Cycling

5/17

Almanzo 100/Royal 162/Alexander

Spring Valley, MN

Gravel Cycling

3/2

Mt. Ashwabay Winter Dash

Bayfield, WI

Adv Race

SNOW SPORTS

3/1

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

3/1

Lake Wissota Loppet

Lake Wissota, WI

Snowshoe

3/1

Timm’s Hill Trudge

High Point Village, WI

Snowshoe

3/2

Porcupine Mountains

Silver City, MI

Snowshoe

3/2

Squirrel Hill

Minocqua, WI

Snowshoe

3/8

Braveheart Midwest Snowshoe Racing Chmps

Cable, WI

Snowshoe

3/1

Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

3/8

Pepsi Challenge

Biwabik, MN

XC Skiing

www.midwestevents.com

MULTI SPORT 4/26

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

4/26

Row, Ride, Run Triathlon

Winona, MN

Triathlon

4/26

UMM Tinman Triathlon

Morris, MN

Triathlon

4/27

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

5/3

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/3

Take the Hill Triathlon

St. Peter, MN

Triathlon

5/3

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/4

MU Orthopaedic Institute TriZou & DuZou

Columbia, MO

Triathlon

5/10

8th Annual BACC Icebreaker Triathlon

Barron, WI

Triathlon

5/17

Blaine Triathlon

Blaine, MN

Triathlon

4/5

Ultramax Sports MaxTrax Duathlon

Columbia, MO

Duathlon

4/26

Cannon Falls Duathlon

Cannon Falls, MN

Duathlon

5/3

Neenah Duathlon

Neenah, WI

Duathlon

5/3

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/4

MU Orthopaedic Institute TriZou & DuZou

Columbia, MO

Duathlon

5/10

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/10

Central Lakes Duathlon

Fergus Falls, MN

Duathlon

5/17

Mama Marla’s Hike it or Bike It

Long Prairie, MN

Duathlon

5/18

Esprit de She Duathlon

Lakeville, MN

Duathlon

5/18

Gear West Duathlon

Orono, MN

Duathlon

5/23

Apple Kids Duathlon

Sartell, MN

Duathlon

5/24

Apple Duathlon

Sartell, MN

Duathlon

5/31

Dewey Kvidt Memorial Duathlon 5K & 10K

Grand Forks, ND

Duathlon

4/26

Tour de Red Wing

Red Wing, MN

Cycle

www.midwestevents.com

scene in motion

Boulder Lake Ski Race; Clayton Keim

Arrowhead 135; Burgess Eberdardt

Commitment Day; Lifetime Fitness

TC Kids Fieldhouse Fun Run; Cory Ryan, Twin Cities in Motion Half Fast Marathon; Brigid Thompson Freeze yer Gizzard; Jackie Briggs, Capture Your Moment Photography

City of Lakes Loppet; Steve Kotvis, f/go Resolution Solution; Brigid Thompson

10 08

www.midwestevents.com www.midwestevents.com

Valentines Day TC 5K; Wayne Kryduba, Twin Cities in Motion

Sweetheart Runs; Terry Thompson City of Lakes Loppet; Steve Kotvis, f/go

Yukon Days; Jenn Barnett

Freeze yer Gizzard; Jackie Briggs, Capture Your Moment Photography

Arrowhead 135; Burgess Eberdardt

Valentines Day TC 5K; Wayne Kryduba, Twin Cities in Motion Boulder Lake Snowshoe Race; Clayton Keim

www.midwestevents.com

The Need for Base Training

For The

.com

Run

training

Lakes

NISSWA, MN

by kris Swarhout It is February and I, along with most triathletes are nearing the end of our “off season”. We start to think about how we have been attending parties, eating bad food, indulging in the occasional cocktail and doing no real focused training. The average knee jerk reaction is to hop off the couch, go swim 5000 yards, bike for four hours and then hit the track for a speed workout to get back into shape. Sounds like a good idea, right? Wrong! It doesn’t matter if you are preparing for an Ironman or a sprint distance triathlon, the steps toward a strong healthy race are the same and they all begin with a good base. The base phase is one of the most overlooked aspects of triathlon training. It is the foundation that needs to exist before speed and distance can be added. Start with a plan. This plan should incorporate different phases; base, speed, strength, rest, distance and endurance. You can make this plan on your own or you can turn to a coach to give you guidance. Either way, do your homework. If you are going to do it yourself; read some books, buy some magazines and watch some videos. The more information you can ingest, the better. The same goes with a coach. Take the time to find a coach that is certified through USATriathlon. Spend some time asking them questions about how they coach and what their training philosophy is. See if you can meet face to face. If you are putting your goals, your hopes and your dreams in their hands, you should at least get to know them first. Now that you have an idea of how you are going to start, let’s look at some basics for base training. Concentrate on building an aerobic base. You can do this by keeping most of your workouts in the low intensity range (approximately 60-70% of maximum heart rate). You have to build a good foundation of fitness and skill before you can pour on the speed and distance. Incorporate some strength training into your program as well, utilizing a periodized 12-16 week progression. Two to three days a week is optimal, depending on the time you have available. 12 www.midwestevents.com

Give yourself some rest too. Your body needs to recover from all this ramped up training you will be doing. Do not be afraid to take a day off completely every once and awhile too. Let your weakest sport take up the majority of your training time right now. For most triathletes this is swimming. If you have the means, join a “Masters” swim group. Don’t let the name fool you, masters simply means adult swim. Look for a group with a solid and consistent coach who will give you feedback every workout. If you can’t make it to masters, swim 3 to 4 times a week, but be sure to always have a workout. Swimming for 30 to 60 minutes with no structure simply enforces bad habits and gets you nowhere. Download workouts off the internet or write your own, but be sure they all have a 200 to 500 yard warm up, 500-750 yard drill set, 1000-2000 yard main set and a 100-400 yard cool down. Without this style of structure, you will never achieve the improvements you are seeking. If you take some of these simple steps and precautions in your base training phase this season, you will be setting yourself up for a truly great season. Take care of yourself and I will see you out there.

FRIDAY, APR. 25 5K AND HEALTH EXPO

TTFN, Coach Kris Coach Kris has been a competitive presence in triathlons since 2001 completing six Ironman races. From 2004 to 2007 he was selected as a USAT All-American Honorable Mention athlete. Kris is currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. In 2010, 2012 and 2013 Kris was selected as the Official Team Coach for Team USA by USA Triathlon and accompanied Team USA to the ITU World Championships in Budapest, Hungary, Auckland, New Zealand and London, England. In 2013 he was also coach and manager for the Team USA short Course Duathlon team in Ottawa, Canada. 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.

SATURDAY, APR. 26 MARATHON HALF MARATHON RELAY MARATHON 10K RACES

www.midwestevents.com

2014

Spring Shoe Guide With spring running finally arriving, lacing up to take advantage of thawing temperatures opens up opportunities for longer distances, big races, and an end to winter’s treadmill routine. With these perks of the season in mind, shoe companies have put forth new-look designs and revisions of their best models. Our rundown of the best Spring 2014 shoes features newcomers and new versions of cornerstone models. Below are our picks for the crop of the season — a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this spring.

Nike

Zoom Structure 17

Category: Stability Weight: Men’S 11 oz. | WoMen’S 9 oz. PriCe: $115 WWW.nikerunning.CoM

The latest Zoom Structure 17 provides subtle improvements over last year’s model, boasting Flywire technology in the arch which adapts to foot movement and provides a snug, supportive fit. A moderate stability shoe, the Structure 17 offers a smooth ride with a wedged midsole, adaptive crash pad for smooth foot transition, and a bright, reflective upper—a new aesthetic in many Nike models aimed at promoting low-light visibility. The Zoom Structure 17 provides slight alterations to its previous model throughout, casting an overall likable and familiar running experience.

Hoka One One conqueSt

Category: Stability Weight: Men’S 11.8 oz. | WoMen’S 9.6 oz. PriCe: $170 WWW.hokaoneone.CoM

The Conquest is a hyper-cushioned shoe, eschewing the minimalist trend completely through a 29 millimeter heel stack height and ample cushioning throughout the midsole and forefoot. Boasting a rockered design, the Conquest is designed to keep feet secure and comfortable on uneven and technical surfaces. The Conquest’s upper is lightweight and breathable, keeping the shoe’s weight down despite the ample underfoot cushioning. This shoe is set to make waves this Spring, boosting Hoka One One’s profile in a market not accustomed to mega-cushioned running shoes.

brian o’Connor

Mizuno wave paradox

Category: SuPPort Weight: Men’S 10.6 oz. | WoMen’S 9.6 oz. PriCe: $135 WWW.MizunouSa.CoM

The Mizuno Wave Paradox is an overpronator’s dream, featuring heavy-duty stability in a slim, lightweight frame. The Wave Paradox is 30% lighter than its predecessor, the AP+. As an “extra support” model, the Wave Paradox provides all the creature comforts stability runners expect from the brand, but does so within a lightweight frame with a comfortable upper. SPRING 2014

VALUE SPRING 2014

Brooks Asics

Saucony

Category: Stability Weight: Men’S 11.8 oz. | WoMen’S 8.9 oz. PriCe: $160 WWW.aSiCS.CoM

Category: Stability Weight: Men’S 10 oz. | WoMen’S 8.6 oz. PriCe: $120 WWW.SauCony.CoM

The Asics GEL-Kayano 20 maintains the support and cushioning that has made it a favorite trainer as it reaches its 20th anniversary. The most notable update is a new strategically positioned thin overlay on the upper from the midsole to forefront which enhances stability, feel and overall fit. The women’s version now includes a gender-specific higher midsole height and greater cushioning. The GEL-Kayano 20 continues to offer the stability and cushioning in a high mileage trainer while still delivering a comfortable ride.

The Guide 7 marks the latest iteration of Saucony’s award-winning guidance shoe. Boasting slight modifications from its previous incarnation, the Guide 7 now features PowerGrid upper—a first for the model—which boasts stronger and more resilient foam. Additionally, the latest Guide includes a redesigned midfoot shank, a broader forefoot platform, and more flexibility via deeper forefoot grooves. The Guide 7 weighs the same as its forbearer, leading to a shoe which is all about small improvements over radical redesigns.

Gel-Kayano 20

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Guide 7

pureflow 3

SPRING 2014

Category: CuShioning Weight: Men’S 8.7 oz. | WoMen’S 7.3 oz. PriCe: $100 WWW.brookSrunning.CoM

The PureFlow 3 sports a fresh new look and the first full update of both the upper and sole unit since its first launch. The shoe is still the softest model in the collection, and remains true to the philosophies that make it a PureProject Shoe. This newest itineration has increased the IDEAL heel bevel providing a 360 degree point of contact. Repositioning of the Toeflex to include the first two toes, not just the big one, promises increased power through toe-off along with greater independence. Finally the Nav Band has changed materials from fabric to silicon, and has been integrated into the midsole on the medial side. These changes hope to bring about a more consistent conformable fit to the mid foot of the shoe.

SPRING 2014

New Balance

VALUE SPRING 2014

890v4

Under Armour Speedform

Category: neutral Weight: Men’S 8.5 oz. | WoMen’S 6.8 oz. PriCe: $110 SPRING 2014 WWW.neWbalanCe.CoM

Category: lightWeight Weight: Men’S 6 oz. | WoMen’S 5.2 oz. PriCe: $99 WWW.underarMour.CoM

The 890v4 is the heralded new version of the standard New Balance staple, providing a seamless upper, redesigned EVA and blown-rubber outsole, and an overall foot feel that mirrors the comfort and performance of its predecessors—all in a model which is an ounce lighter than ever. The REVlite midsole and no-sew upper create a performance-minded shoe with a slim profile and cushioning in all the right places.

The Speedform is a new shoe from Under Armour, a resurgent brand in the running shoe world. The shoe boasts a snug and contoured fit throughout the heel cup and midfoot while still providing ample toe room. With a 6mm drop and a moderately-cushioned platform throughout the midsole, this lightweight shoe is sure to make a splash this Spring for a brand looking to re-enter the market in a big way.

adidas

Pearl Izumi

Supernova Glide BooSt

Category: neutral Weight: Men’S 10.4 oz. | WoMen’S 8.8 oz. PriCe: $130 WWW.adidaS.CoM

Branching off the success of the Energy Boost, the Supernova Glide Boost is set to be the next shoe to make use of adidas’ new-look sole foam. This marks the first use of the innovative EVA compound foam within a midrange, neutral-profile shoe for the company. The result is a shoe with just enough spring in a lightweight package that is sure to entertain the neutral-shoe enthusiast.

Newton diStance elite

Category: lightWeight Weight: Men’S 7.2 oz. | WoMen’S 6.2 oz. PriCe: $155 WWW.neWtonrunning.CoM

The Newton Distance Elite is the company’s first lightweight shoe, pairing Newton’s characteristic forefoot lugs with a lighter, slimmer shoe. The lugs, along with the shoes’ midsole and upper, are slimmer than in other models. This provides a more gradual entry into the company’s unique design for runners looking to dip a toe in the water, or a lighter frame for those already familiar with Newton’s designs. Testers loved the lighter shoe and the smaller lugs, finding them to provide just the right amount of spring without getting in the way.

Skechers SPRING 2014

Gorun Speed 2

Category: lightWeight Weight: Men’S 6.8 oz | WoMen’S 5.8 oz. PriCe: $110 WWW.SkeCherSPerforManCe.CoM

em road n1

Category: lightWeight Weight: Men’S 8 oz. | WoMen’S 7 oz. PriCe: $120 SPRING 2014 WWW.PearlizuMi.CoM

VALUE

The Pearl Izumi E:Motion Road N1 continues to please wear-testers with its low-profile design, responsive ride, and fluidity at footstrike. The E:Motion technology allows this model to be used by a variety of runners. Everyone from the elite athlete looking for a daily trainer to the Clydesdale SPRING 2014 runner needing marathon cushioning, this model can fit the bill across the board. While not as light as many shoes in today’s performance category, the PI Road N1 makes up for its more substantial weight by providing a simplistic outsole, extremely comfortable upper, and an inherent suppleness not found in many competitors.

The Skechers GOrun Speed 2 is an update to last year’s breakout racing shoe, packing many of the same features and foot-feel of the original. This year’s model, however, is lighter and feels slightly less cushioned in the forefoot with a more pronounced rockered heel. Sporting a lightweight upper and unique pod-based outsole, the GOrun Speed 2 is a solid reboot of a dependable racing shoe.

fluid 3 fulcrum

Category: neutral Weight: Men’S 9.6 oz. | WoMen’S 8.4 oz. PriCe: $125 WWW.karhu.CoM

The Karhu Fluid 3 Fulcrum is an efficient everyday shoe for neutral runners looking for a lightweight, responsive shoe with a touch of cushion. The sole unit features a slight lever in the midsole, encouraging a faster heel-to-toe transition for more efficient running. During testing, the Fluid 3 performed well in a variety of conditions and workouts, everything from long trail runs to track sessions and tempo runs on the road.

ABOUT

Karhu

THE AUTHOR Brian O’Connor is the managing editor of runningshoesguru.com (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.

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training

“Adapt” To an Injury Free Running Season by Marie-Christine Leisz, DO photo by Jenn Barnett I recently attended a conference entitled, “New Trends in Prevention of Running Injuries”, conducted by Blaise Dubois, a Physical Therapist and University-based researcher working with the Canadian National track and field team. He has developed a unique perspective and the courage to challenge the status quo when it comes to determining what causes running injury and how runners should train to prevent injury. Most importantly, his opinions are carefully validated by thorough review and support of the scientific literature.

run at normal distance the fourth week. If you are converting from conventional running shoes to light-weight trainers, allow 3 months. Converting from conventional shoes to minimalist shoes, take 4 months. Want to run in Vibram 5 Fingers or barefoot? Plan on converting over 6 months and 12 months respectively!

There were 2 major take-away messages from this conference. First, runners who make training changes faster than their bodies can adapt, get hurt! Second, increasing cadence - the number of steps taken per minute - will improve running economy and lessen impact forces, ultimately lessening likelihood of injury.

He endorses training on what he calls the Kenyan surface; trails with lots of variability in terrain instead of running only on flat, hard roads and sidewalks, and, never run the same distance or course on consecutive days. This variability allows the body to speed up, slow down, use a variety of muscle groups and challenges balance.

As I have discussed in past articles, running is a high impact activity. With each step you take, forces 2 ½ -times body weight are translated up through the legs to the rest of the body. If training changes are made too rapidly – faster than the body can adapt – injury will occur. I hear this sad story daily, evaluating injured runners in my clinic. If your mileage or other training changes are advanced slowly, the body will adapt and get stronger. Your bones, tendons and ligaments will become more resilient and you will be less prone to injury. But, good validated information about how slowly I should recommend a runner advance training, has never been well described.

Now, about cadence. A long stride is associated with a prominent heel strike. Gait lab analysis associates a prominent heel strike with longer contact with the ground and a “braking” phase actually slowing forward momentum, all causing increased loading forces to travel up the legs. Dubois and other running gait experts, feel the heel strike style predisposes runners to injury. Converting a heel strike to a mid-foot strike, is believed to lessen risk of injury by reducing ground contact, eliminating braking phase and decreasing loading forces transmitted up the legs.

Dubois recommends making agonizingly SLOW changes in training or footwear that would challenge the patience of the most disciplined athlete! He feels this is the way the tissues of the body can accommodate the impact of running and adapt to the stress without injury. He advocates 1 minute walk, 1 minute run intervals with 5-10 minute walks to start and end each session, in all of his 10K through marathon training programs. Increase weekly mileage by no more than 3-10% per week and increase the weekly long run by no more than 5-15 minutes per week. If you are changing to new shoes, wean out of your old shoes slowly as your body adapts to the new shoes. Walk around the house in the new shoes for 2 days. Add short jogs in them the first week, Walk-run in one minute intervals the second week. Add longer jogs the third week and

The easiest way to convert from a heel strike to a mid-foot strike is to increase cadence or the number of steps taken per minute. Ideal cadence appears to be as close to 180 steps per minute as possible. Running with cadence near 180 improves running economy or VO2 max. The better the VO2 max, the better the runner! Another way to adopt a mid-foot strike is to change from a conventional to a light weight or minimalist running shoe. These shoes have less heel cushion and the body will naturally change to mid-foot strike position for comfort. But remember, as I explained above, you have to make any changes like cadence manipulation and especially shoe type, very slowly as well to allow the body to adapt. Do you want to know more? I encourage you to visit Blaise Dubois’s website, “The Running Clinic”, http://therunningclinic.com/en/home/.

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: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance http://www.allinahealth.org/ahs/ski.nsf/page/Run_smart

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arathons

OF WISCONSIN SERIES CHALLENGE: MILWAUKEE

KENOSHA

MADISON

APPLETON

cycling

Clean Up Your Ride! by Andy Tetmeyer photo by Jenn Barnett

Eventually it will be time for those of you who don’t have fat bikes to start riding outside again. Unless things have changed in the 20 years since I last put in time in a bike shop, there are a lot of bikes out there that were ridden hard and put up wet. Here’s what to do before you pull your trusty whip out of the garage or basement and get out on the road again. Even if you’re not mechanically inclined, it is a good idea to know what needs attention when you bring your bike to the shop (and bringing it to the shop in the next 2 weeks will almost certainly result in faster turn-around by a mechanic who is less stressed than he or she will be in early April). First, clean everything as needed. Household spray cleaner (like 409) and rags are adequate. A hose, a bucket of soapy water and brush are generally faster. Wheels and tires: Look at the brake track; it should be flat and fairly smooth. If it is concave and/or gouged, then your brake surface is wearing out and the rim needs evaluation and possible replacement. Are the wheels straight? Spin them in the bike and gauge trueness by using a brake pad as a reference. The rim should run straight both side to side and up and down. If not, the wheel needs to be trued. With the tires inflated, check the crown of the tire, the part that touches the road. If it is flat, the tire is worn. A worn tire will eventually get so thin that flats become commonplace. If you’re not comfortable changing tubes, then replace your tires if the crown is worn flat. Cogs and spokes should be clean. Your cogs do not require lubrication, just your chain. Chain: it should be clean and lightly lubed. Chains wear by elongating. They should be replaced every 2000 or 3000 miles, sooner if you ride in poor conditions. If you do not replace the chain in a timely manner, your cassette (cogs) will wear down along with the chain, making it necessary to replace them along with a worn chain. Shops have tools to measure chain wear - they can tell you whether you need a new one or not. Better to replace it sooner than later. Frame: Now that it is clean, I hope you don’t see any dents or cracks. Brakes and shifters: They should work fine, brakes should engage and release easily. Corroded housing or cables will increase braking effort and degrade brake release, slowing you down. It will certainly make shifting worse. Cables and housing should be changed every couple years. They’re cheap. A broken brake cable is a SERIOUS safety concern. A broken shifter cable is a major headache. Gummy housing is just not worth living with. Bolts: Bolts should be tight on everything, but please do not get in the habit of just tightening every bolt without measuring. If you are a bolt tightener, get a torque wrench and allen sockets. If not, rely on your shop to check bolt torque. Overtorqued bolts will break unpredictably. Speaking as someone who once broke a bar in half sprinting (defective bar, not overtight bolts) you do not want to have your bars fall off. It is BAD. Bar tape: Is yours ratty and ripped? New tape is so choice. If you have the means I highly recommend it. Saddle: you’re on your own. Seat bag: if your spare tube is more than 2 years old, you are very lucky. Replace it now before it dry rots. Make sure your pump works or you have full CO2 cartridges. You should have a folding tool kit. Bottle: check for mold. Apply the same advice as for bar tape. Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.

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nutrition The Inactive Athlete by Jill Tiffany, CN, CPT

Chocolate Almond Bark

This is one of my favorite dark chocolate snacks:

Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™. More info: JillTiffany.com

Is it possible to be an athlete and yet be too inactive overall? Yes! I have had many clients who are athletes but find that their overall lifestyle has become sedentary. Our society has, in general, been heading toward a more sedentary lifestyle. For many people their jobs are often spent at a desk and computer for at least eight hours a day. Research shows that vigorous exercise does not make up for an overall sedentary day. Our bodies are designed to move! Here are some quick tips to stay more active: -stand up at your desk every 15 minutes -walk around the office for one minute each hour (carry a clipboard, walk around and count the light bulbs…you will even look like you are working) -take the stairs at work -park farther away at work or the grocery store -incorporate strength training (such as bodyweight exercises) in your fitness routine. Do squats to reach down and empty the dishwasher. Skip a step when going up stairs – turns your steps into lunges. Staying more active overall will help you to stay more flexible and stable (which help us avoid muscle tightness and soreness). Move more; “live more!”

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• ½ cup unsweetened dark chocolate (look for 80% cacao) • 1 cup virgin coconut oil • ¼ t. Himalayan salt • 2 T shredded coconut • ¼ cup chopped almonds Line 8x8 pan with aluminum foil, grease w/ coconut oil. Melt chocolate then stir in coconut oil till melted. Pour into pan. Sprinkle salt, coconut, and almonds over the top (they will sink in). Freeze, and then cut apart. (Store in freezer; they’ll melt at room temp.)

ready to run We have races for all paces. Join us for one (or 3.1, or 10, or 13.1, or 26.2) in 2014! TC Kids Fieldhouse Fun Run Saturday, February 1

Fifteen’s 5K Sunday, August 17

Valentine’s Day TC 5K Saturday, February 8

TC 10K Saturday, October 4

100% Irish for a Day TC 5K & TC 10 Mile Saturday, March 8

TC 5K Run/Walk Saturday, October 4

Medtronic TC 1 Mile Thursday, May 8

Medtronic TC Family Events Saturday, October 4

TC Kids Cross Country Fun Run Saturday, May 17

Medtronic TC 10 Mile Sunday, October 5

Red, White & Boom! TC Half Marathon Friday, July 4

Medtronic Twin Cities Marathon Sunday, October 5

TC Urban Dash Sunday, August 10

TC Kids Marathon Year-round running events and programs for kids

2014

Visit tcmevents.org for details and registration.

May 10 th, 2014 Register online at www.journeysmarathon.org or call 800-359-6315

An Eagle River Area Chamber of Commerce Event 20

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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 I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged 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

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Hitting the Trails Interest and opportunities for trail-running and its eccentric cousin ‘ultrarunning’ are at an all time high. Since some of the national magazines like Trail Runner and Ultrarunning Magazine are plastered almost exclusively with pictures of runners on single-track in the high-mountains of the West, it is easy for outsiders to not realize that the Midwest has some of the very best trails, most beautiful vistas, richest forests and most well organized trail events anywhere in the world that we wouldn’t trade for anything. As the snow starts to melt this Spring, the trails will call us back and so will some of the great Midwest trail-races. Whether you want to spend a short morning on the trail participating in a low key trail 5K or the entire day battling a grueling trail 50KM (or longer distance race), there is a wide range of options to pursue. Beware, unlike many local road races, many of these races have small field limits in order to preserve an intimate feel and create the lowest impact on the natural surroundings. As a result many fill early, so pick a few you want to run and sign up early!

Upcoming Events: Zumbro Endurance Run 100MI, 50MI and 17MI, Chippewa Moraine 25KM and 50K The Superior “Spring” Trail Races 25KM and 50KM Duluth Kidney Trail Run City of Trails, Apple Blossom Trail Run Afton Trail Run, The Endless Summer Trail Run Series Superior “Fall” Trail Races / Superior 100 Mile Check out Midwest Events Magazine monthly event calendar for details Other great Minnesota trail running / ultra running resources: Upper Midwest Trail Runners - http://www.umtr.net UltraMN - http://ultramn.com/ Rocksteady Running - http://www.rocksteadyrunning.com Minnesota Runner - http://www.minnesotarunner.com/run

Zumbro Endurance Run 100 and Midnight 50 The Zumbro Endurance Run hosts three race distances over two days in one of the most unique and least explored areas in Minnesota - the Zumbro River Bottoms, approximately 2 hours South of Minneapolis. Runners can tackle the 100 mile distance which starts on Friday morning, the 50 mile which starts at Midnight Friday or the 17 mile race which starts on Saturday morning. The race takes place in the Zumbro River Bottoms Management area in Southern Minnesota’s bluff country - just outside of the tiny village of Theilman. Generally speaking, the Zumbro River Bottoms Management area lies within a portion of the Richard J. Dorer Memorial Hardwood Forest – an expansive 2 million acre tract of Minnesota hardwood forest. Mississippi river valley bluff country is wild, rugged and beautiful - it is the perfect venue for trail running! The course consists of a rugged / hilly 16.7 mile loop which is completed once for the 17 mile race or multiple times to equal 50 or 100 miles. The course consists of primarily single and double-track trail with some minimum maintenance gravel road sections.

Scenic Trail Running in the “City of Trails” St. Croix Falls is the “City of Trails” for good reason. City limit trails wind through this ancient, glaciated valley on the Ice Age National Scenic Trail and alongside the St. Croix National Scenic Riverway. In fact, the small border cities of St. Croix Falls and Taylors Falls have over 30 miles of meandering, connected trails, all developed and maintained by volunteer groups. Run the rugged and scenic trails of Wisconsin’s first state park, Interstate, established in 1903. Just across the river is Minnesota’s state park equivalent, also named Interstate and also trail running worthy. The Wooly Bike Club laid the newest trail system in 2012: 12 miles of circuitous mountain bike trail, suitable for a fast and furious trek on foot. Run the outline of Wisconsin’s primitive roots on the Ice Age National Scenic Trail. St. Croix Falls is home to the western terminus of this 1,200 trail, segments of which bridge babbling spring-fed brooks, Jurassic-like fern forests and craggy basalt boulders. Trail running nirvana may be achieved at the just opened Big Rock Creek Resort, 20 miles of beautiful and challenging, incline trail.

6th Annual, Friday April 11th through Saturday April 12th, Theilman Minnesota. More information at http://www.zumbro100.com

All trails are well-kept, mapped and clearly marked. A new season in the City of Trails is just a new adventure; cross country here means skiing and trail running, biking both mountain and winter fat tire.

Naturally, National Trails Day will be celebrated on June 14 with the 10th annual City of Trails 5K & 10K Trail Run. See www.cityoftrails5K.com for registration and detailed information.

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The Stationary Trainer With Direct Drive Technology. Time spent on the bike is valuable. Quality ma ers. Now you can get the same quality from stationary rides as you do on your road rides. No other trainer delivers feel this real. Riding a trainer is an investment in yourself. That’s why we made the Revolution an investment grade piece of equipment.

“The LeMond Revolution is the only trainer I’ve ridden that feels exactly like the road. It’s by far the best trainer available.”

Portable power. When used with the NEW LeMond Wa Box a achment, Revolution sends accurate wa measurement to compatible Ant+ devices. Measuring power output while training is the key to understanding performance. Revolution with Wa Box helps unlock your true potential.

- Andrew Talansky Team Garmin/Sharp 10th Overall 2013 Tour de France Stationary Trainer Of Choice Team Garmin/Sharp

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