SWEAT ND11 Book FINAL LO16 by Sue Berliner

ariZona’s sports & fitness resource

FRee

Vol. 20 / No. 10

Lance KEEPING UP WITH

26 Lance Armstrong pays a visit to the Valley for the Urban Dirt Tri.

KONA 14 THE QUESTION OF ENDURANCE

PERIODIZATION, PART TWO 20 A PAIN IN THE FOOT 22

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Features

the endurance issue >> Vol. 20 >> no. 10 www.sweatmagazine.com

14 Get Dirty

A look at the experience of several Zonie athletes at the World Chanpionships.

17 What is Endurance? Dr. Phil Maffetone covers what it means.

20 Periodization Pt 2

Ryan Riell coaches us on how to take your performance to the next level.

22 A Pain in the Foot Dr. Bruce Werber lays out what is metarsalgia and how to ﬁx it.

Columns

content

a r i Z o n a’ s s p o r t s & f i t n e s s r e s o u r c e

Publisher’s Note . . . 6 An Endurance Icon

Fast Breaks . . . . . . . . 8 Ragnar Relay, Sole Sports, Loose the Training Wheels, State Parks, Sole Sisters

On Schedule . . . . . 10 12 Hours in Papago, Rock N’ Roll Marathon, Ragnar Relay

Gotta Have It . . . . . 14 Eliptigo, Brads Raw Chips, The Vegan Slow Cooker

Sweat Shorts. . . . . . 26 Xterra Trail Run, Four Peaks, Soma, HAG, Tour de Scottsdale

Que Pasa . . . . . . . . . 28 The SWEAT Marketplace. . . . . . 29

On the Cover On this page

Lance armstrong returns to his triathlon roots at Four peaks brewing urban dirt tri pHoto by JoHn nunes, tri-ag.com

vickie nelson enjoying the ride at Four peaks brewing urban dirt tri at papagp pak/tempe town Lake pHoto by JoHn nunes, tri-ag.com

a r i Z o n a’ s s p o r t s & f i t n e s s r e s o u r c e

publisher’s note

Vol. 20 >> no. 10 >> the endurance issue

www.sweatmagazine.com Magazine

Publisher

An Endurance Icon

Magazine

sue berliner

sue@sweatmagazine.com twitter.com/sweatprincess

n 1993 at age 21, he stunned the cycling world by becoming one of the youngest riders to win the UCI Road World Championships held in Norway while pouring rain. His life reads like a Hollywood script. As his star was quickly rising, so was a cancerous tumor growing in his body. In 1996 he was diagnosed as having testicular cancer. The tumor would metastasize to his brain and lungs and he battled for his life. A leader in the fight against cancer, Lance Armstrong would survive and ride into history wearing the yellow jersey down the Champs-Élysées for a record setting seven victories in the Tour de France. Lance epitomizes the word endurance on and off his bike. His sports career began at the age of 12 as a swimmer at the City of Plano Swim Club. At age 13 he entered and won the Iron Kids Triathlon and abandoned swimming-only competitions. He turned pro triathlete at age 16 and earned the national sprint-course triathlon champion title in 1989 and 1990 at 18 and 19, respectively. Knowing that, it was no surprise Lance was first to return to the north shore of Tempe Town Lake when he was in town this fall for the Four Peaks Brewing Urban Dirt Tri. When asked what brought him to the Urban Dirt Tri, he said he needed to do another race. “I did an Xterra a couple of weeks ago,” said Lance. “It was a tough experience. It had been 22 years since I have done a triathlon and I was kicking around doing Xterra Worlds.” He was incredibly gracious, signing autographs and taking pictures with participants and fans. He looked strong, fit and at ease. The women in the crowd swooned over his scruffy, bearded look. Watching him ride and run in such an intimate and close up setting had me in awe. It is rare that I am at a loss for words but I was too intimidated to interview him. The first time I met Lance was in 1992. Team Motorola was in Phoenix to introduce that year’s members to the world. I had been invited to a small group ride with the team along with Motorola employees that cycled. I remember Lance dropping back to pull me up to the pack when I had fallen off. I have been a fan ever since. We would meet again in the fall of 1993 at the largest gathering of men with shaved legs: Interbike, a trade show for the bicycle industry. Our dinner turned into a mini event when the new World Champion was standing within a foot of our table. After much goading, I stood up and congratulated Lance on his victory and shook his hand. At 21, he was the youngest cyclist ever and the only American to win the UCI World Road title. He had transcended from mortal to God status. Intensifying the moment, Lance was dining with cycling legend Eddy Merkx and Ugo DeRosa, who built the bikes Merckx rode into cycling infamy. What a magical moment. At 40, the cycling icon, a cancer survivor and champion in the fight against cancer, Lance shows no signs of slowing down. Living strong on and off your bike or in and out of your running shoes, not just while training, is what endurance is all about. Wishing everyone all the best and extraordinary health and happiness for the coming year. Thank you for including SWEAT in your life.

Contributing Editor joan Westlake editor@sweatmagazine.com

Calendar

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Contributing Writers

mike armﬁeld dock ellis marty velasco Hames geri kilgariff dr. Philip maffetone dr. bruce Wurber

Photographers john nunes tri-ag.com

Accounting

Art Direction & Production switch studio sweat@switchstudio.com

Creative Director jim nissen

Art Director & Designer

elizabeth dam

Copy Editor lynn mushorn

Hiroko tsugawa

Web Guru

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ADVERTISING ADVERTISING DIRECTOR Sue Berliner sue@sweatmagazine.com

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SWEAT Magazine PO BOX 1686 Scottsdale, AZ 85252-1686 tel 480-947-3900 SWEAT Magazine is published monthly by S.W.E.A.T. Marketing, Inc. Annual subscription $23. Opinions printed do not necessarily reflect those of the publishers © Copyright 2011 by S.W.E.A.T. Marketing, Inc. All rights are strictly reserved and reproduction in whole or part is expressly prohibited without prior written permission from the publisher.

ﬁnd us on lance Armstrong and sue at the four Peaks brewing Urban Dirt tri.

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THE ENDURANCE ISSUE 2011

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Mesa Marathon Swimmer Conquers Catalina Channel While most Arizonans were sound asleep in their beds on September 8-9, 2011, Kent Nicholas was swimming his dream. Under a nearly full moon, the 44-year old Mesa man became the first Arizona male to swim from Catalina Island to the mainland. His feat, which took 10 hours and 46 minutes, initiated him into an elite group. The first known attempt to swim the 22-mile channel came 84 years earlier. Lured by a big prize purse offered by William Wrigley Jr., 87 men and 15 s mer Kent nichola im sw l ne women waded into those chilly Pacific waters on an ch Mesa

ryan house run

It is nice when the community can see the benefit to others as a result of their participation in fitness events. run for ryan house at DC ranch has been an eight year partnership that help to fund the opening of the house in March 2010. since then ryan house has provided more than 34,000 respite care hours to children with life-threatening conditions and provided the gift of comfort and care to 22 precious families whose child’s journey was sadly coming to an end. the run for ryan house will launch from Market street at DC ranch and the course will wind through the community that is at the base of the McDowell sonoran Preserve in north scottsdale. the event features a half Marathon, 10K and 5K runs; and 1-Mile family fun run. the event is a family-friendly race festival to benefit children and families served by ryan house, a phoenix-based nonprofit that provides respite and palliative care in a home-like setting to children with life-threatening conditions and, as needed, end-of-life care. those running, walking and even people not participating, can create a fundraising page and compete to win incentives to benefit ryan house. ryan house and the DC ranch Community Council collaborate to design, plan and execute all aspects of the run for ryan house at DC ranch. “the support we receive from DC ranch and the all the participants who run or walk to help support our mission is just truly amazing,” said ryan house executive Director Debbie simons. runners can prepare for the 2012 run for ryan house at DC ranch during group runs that originate from all three sole sports Valley locations. for more info contact tempe ligett at 480-538-3540 or tempe.ligett@dcranchinc. com or visit ryanhouse.org.

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January 15, 1927. Only one finished. A 17-year old Canadian named George Young won the Wrigley Ocean Marathon Swim in the time of 15:44.30. Having arrived in California broke, Young went home with the winner-take-all prize purse of $25,000. While there was no such cash prize at stake for Kent Nicholas, he is richer for it. Read about his surreal and unforgettable experience at sweatmagazine.com.

lusting for lance The trail running shot of a scruffy bearded Lance Armstrong was shot by John Nunes of Tr-iag, a new edition to our photo team. Mesa based Tr-iag.com is run by John Nunes and Kellie Vanda. An IT Director by day, Nunes had his first photo published at the age of 16. He’s had formal training by Eastman Kodak in Rochester, NY and at the University of Jacksonville, Fla. On weekends you can usually find him relaxing/shooting events such as the Flagstaff to Grand Canyon, Barn Burner, Nathan’s Triathlon, Four Peaks, Telluride’s Fall Tilt or, aerial photography over the Grand

Canyon (he is also a licensed pilot). Vanda is a principal design engineer. Some of her early work can be found orbiting overhead in the International Space Station and more recently in various Digital Image Capture Devices from professional cameras to biometric readers to holographic memory storage. And Tr-iag has a special 30% discount for SWEAT Readers. Visit tr-iag.com and at checkout, enter SWEAT in the Coupon Code section and 30% is immediately deducted from the total. A photo of Lance would make a great holiday gift.

$30,000 Cash Purse for Whiskey Off-Road Imagine one of the largest one-day cash purses in mountain biking history. Imangine sinuous flowing single track trails through the Prescott national forest, live music, southwestern hospitality, and the history of cowboys, miners, gamblers and brawlers who put the “wild” in Wild West. that’s the recipe for the 9th Annual Whiskey off-road Mountain bike event in Prescott, Ariz., April 27-29, 2012. tucson based epic rides raised the purse to $30,000 which will be distributed evenly between male and female competitors for a unique equal payout in the bike racing world. “After a successful first year hosting a pro category, we are excited to raise the bar once again,” said todd sadow, President of epic rides. “last year was a $20,000 purse.” Winners confirmed to return and defend titles include Chris sheppard (male) of team rocky Mountain and Pua Mata (female) of team sho-Air. “It is so inspiring to find a community like Prescott that supports sporting events with so much enthusiasm and has a genuine interest in THE ENDURANCE ISSUE 2011

promoting the growth of trail riding and active lifestyles both for their residents and visitors.” said Catharine Pendrel, team lUnA Chix, 2011 UCI female World Champion; 2nd place Whiskey Pro Women’s Category epic rides anticipates 1,750 riders (1,600 amateurs/150 professionals) participating in three solid days of racing, riding and celebrating all things mountain biking. on friday, a pro level fat tire criterium kicks off the festivities, along with an expo boasting over 65 vendors, and a beginner level “15 proof (mile)” fun ride. saturday amateur categories will ride in the 25 and 50 proof distances complemented by live music and a full schedule of family-friendly events and activities. the cash showdown takes place sunday morning. registration for professional riders opens november 1, 2011 and January 1, 2012 for amateurs. the Whiskey off-road is an example of public and private cooperation, made possible from the City of Prescott, the Prescott national forest and epic rides. for all the details pony up to epicrides.com. www.sweatmagazine.com

TaKinG chances aT The BiG aPPle Powered by helping others and 20 weeks of training, on nov. 6 a group of 20 Valley runners toed the start line of the new york City Marathon. they knew their journey together was over but that their accomplishments would stretch far beyond the finish line. because of team Chances (new york City) more than 500 children and their families in the Phoenix area will be given the training and education they need to live healthy lives for years to come. While getting into shape and changing their lives together, team Chances raised more than $120,000 for Chances for Children – Arizona. the local nonprofit provides fitness training, nutritional programs and educational services to students at schools throughout Arizona. the organization is committed to improving quality of life by supporting programs that provide access to sports, physical

education, and character education for youth. susan loken, lead coach and program manager of Chances for Children said that 15 of the members were first-time marathoners. “Most of our members started out running just three miles and ended up finishing a marathon,” said loken, a top masters marathon runner. “being able to share this journey with these 20 people was priceless.” every member raised at least $5,000. bill Andrews of Ahwatukee raised the most out of the group - $16,247. “our team understands that success alone is empty, but success that makes a difference…now that is priceless,” said loken. for more info on the team or to get involved visit chancesforchildrenaz.com.

www.bnakedchocolates.com

By-by to Training Wheels Most of us take for granted how naturally riding a bicycle came to us at an early age. For many children with disabilities, it is a seemingly impossible task they can typically master in less than a week’s time. Within days of learning to ride, many children exhibit independent behaviors for the first time ever. This achievement creates a gateway of opportunity, helping them gain assurance and self-reliance in many other aspects of their lives. Lose The Training Wheels™ will be holding camp December 19-23 in Phoenix at

the ASU Preparatory Acadamy. The program is more than just bike riding. Volunteer companion cyclists are needed to assist the children with disabilities. Learning to pedal a two wheel bicycle has many benefits including increasing self esteem and self confidence, inclusion, positive changes in family dynamics, improved quality of life through recreation and independent transportation. Lose The Training Wheels… and see where they go. To learn more, register a child or volunteer as a cyclist visit losethetrainingwheels.org/camparizona

Scottsdale Market Gets Naked Chocolates A favorite haunt of the SWEAT staff has returned to Old Town Scottsdale for the season with a new addition. The Old Town Scottsdale Farmers Market is open every Saturday morning from 8:00 a.m. -1 p.m. through May. The lively friendly market features the best in local Arizona agriculture, ranching and specialty local and regional foods. This year you will find SWEAT publisher Sue Berliner sampling her line of chocolate truffles. b Naked Chocolates

AZ Chosen for 2013 Trails Symposium Do you wonder who the people are that promote, plan, and build the vast trail systems that make communities more desirable because of those amenities? Arizona will be hosting hundreds of trails leaders during the American trails International trails symposium (Its) scheduled for April 14 to 17, 2013 at the yavapai nation’s radisson fort McDowell in fountain hills, Arizona. “trails and greenways have gone mainstream from scottsdale to toledo, from Paris to shenzhen, said bob searls, Chairman of the American trails board “In the remaking of urban America they are a new circulatory system nourishing heart and mind, entrepreneur and shopkeeper. trails and greenways are a wise community investment and a must have to thrive and compete! Arizona has been at the forefront of this movement with leading edge projects like the Arizona trail, the grand Canyon greenway and the tucson trail network. the American trails International symposium will be the world’s leading place to share vital and valuable knowledge, reenergize and support trails systems.” for more information contact symposium@ americantrails.org, call 530-547-2060, or visit Americantrails.org/2013.

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rUn WIth sole In glenDAle there is a new running hub in the northwest part of town. Popular Valley running store, sole sports, has expanded again and extended their reach to glendale. the new store is located at 18583 n 59th Ave, glendale at 59th Avenue and Union hills. the store’s mission is to fit people into their ideal shoes. they can help you find your perfect shoe with their expert shoe fitting service utilizing a video gait analysis. In addition to shoes, sole sports carries a wide selection of running and walking apparel and accessories. If you have all the gear you need, join them at any of their three locations for a group run. the runs are always free of charge and open to everyone. their other locations are the northeast corner of rural and Warner rds. In tempe and the southeast corner of hayden and Indian bend. find them online at solesportsrunningzone.com. THE ENDURANCE ISSUE 2011

are made with organic raw cacao (chocolate), cashews and maple syrup. No refined sugar is used. They contain no dairy or soy. These satisfying chocolates are vegan, gluten free, and low glycemic. How about that? You can also order online at bnakedchocolates.com. Family friendly, well behaved canine visitors and their people are welcome to shop at this happening Saturday community event. For more information please visit sotfm.com or call 623-848-1234 for info and updates.

sPrinG racinG

It is time to start planning your spring races. If you have not yet run the Arizona Distance Classic you should give it a shot. think about heading to oro Valley for a great race. runner’s World Magazine called the Arizona Distance Classic “the regions best Kept secret.” the classic half marathon and 5k takes place on March 26. register early. the act of committing keeps you motivated. for more info or to register visit arizonadistanceclassic.com.

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December 31 Midnight Madness Run into the New Year with the Midnight Madness 3-mile run/walk at Rose Mofford Sports Complex on 25th Ave. between Dunlap and Peoria in Phoenix. A Valley tradition, this is your last chance to race before the New Year rushes in. Registration opens at 9:30 p.m. and the race kicks off at 10:30 p.m., with walkers following close behind. A free Kids Dash gives the little tykes a great memory for the year. The post-race chili and cornbread feast rings in the New Year with some spice. For more info visit runningmasters.net.

January 7 Four Peaks Brewing 12-Hours in the Papago Produced by Red Rock Co. and presented by Excel and Beyond Triathlon Coaching, the popular 12-Hours in the Papago is a great way to kick off the New Year for mountain bike fans. The course is slightly revised from previous years and as always designed to test a rider’s endurance. You can go solo, single speed or geared. The object is to do as many laps as you can from 7 a.m. to 7 p.m. The race will start LeMans style on Lakeview Dr. on the north side of Tempe Town Lake with about 100 yards on pavement before getting on your bikes and heading up the hill and onto the course and the trails. If you want to distribute the work you can have a team of two or four, switching riders each lap. Also new for 2012, every participant who finished at least one lap will receive a Four Peaks Brewing 12 Hours of Papago Finisher’s beanie. If you got the guts check out more information at redrockco.com

January 8 Xterra Arizona Trail Run Series In its second year, the Xterra Arizona Trail Run Arizona Series added a fourth run to the popular series. If you have not tried this series, you are overdue. There’s something for everyone: a shorter run for beginners and sprinters, a longer course for more endurance-oriented athletes, and a kids fun run for the young ones. Race #1 took place in October. Race #2 takes place at White Tank Mountain Regional Park. The 7k short course is perfect for those new to trail running or those who just want to show off their speed. Feeling like a billy goat? The 20k course was built for you. The grueling singletrack course includes more than 1500 feet of climbing.

10 SWEAT magazine

Overall and age group awards are given three deep. Points are awarded for the top finishers in each age group for the longer distance events. At the end of the season, the top point finishers will earn a berth to the 2012 XTERRA National Trail Run Championships in Ogden, UT. Check-in starts at 6:30 a.m. with the 20k going off at 8 a.m. and the 7k 9 a.m. Race 3 takes place at McDowell Mountain Park on February 6, Race 4 at Black Canyon March 25. Don’t miss out on the Dirt visit aztrailrace.com.

January 15 Rock N Roll Arizona Marathon & ½ Marathon Arizona largest marathon is back and about to flood the streets of Phoenix, Tempe, and Scottsdale. This year the courses are new with the Marathon starting at CityScape in downtown Phoenix and the Half Marathon moves to a loop course starting in Downtown Tempe on Mill Avenue. Everyone will once again finish at ASU’s Sun Devil Stadium. This year activities get started with a concert. The Expo starts things off Friday at the Phoenix Convention Center and concert that night at CityScape. The perks of participating are a post-race concert, commemorative finisher’s medal, chip timing and a lot more including a P.F. Chang’s Restaurant gift card. Packet pick-up takes place at the bustling Health and Fitness Expo in Downtown Phoenix on January 14-15. Get the inside details at arizona.competitor.com.

January 28 Scavenger Dash The Scavenger Dash is a wildly fun urban adventure on January 28 in Old Town Scottsdale. Teams of two solve twelve clues, have a wild city adventure and complete fun challenges while discovering the city in a different way. It is an amazing race on a local level, where anyone can participate. You definitely want to invite your friends to this one, friendly competition and smack talk is encouraged. The event kicks off at Dos Gringos - Old Town, 4209 North Craftsman Court Scottsdale. For all the clues visit scavengerdash.com.

January 28 McDowell Sonoran Challenge On January 28, trail runners/hikers and mountain bikers can enjoy the McDowell Sonoran Challenge All participants will explore beautiful, seldom-seen areas that

The ENDURANCE Issue 2011

Scottsdale hopes to acquire for conservation. Those on foot will pass through historic Brown’s Ranch and weave their way past Brown’s and Cholla Mountains on their 9 mile/15K trip. Riders 20 mile route circles Cholla Mountain and passes by Tonto National Forest. The post-challenge fitness expo and celebration will be held from 10 a.m. until 12 p.m. and will include food, beverage, music and merchandise. The award ceremony and Challenge after-party starts at 12 p.m. Reata Pass Steakhouse. All proceeds from this event will go to support the McDowell Sonoran Conservancy’s stewardship efforts in the Preserve. The event is located at Brown’s Ranch Trailhead, McDowell Sonoran Preserve, Scottsdale. For more details visit mcdowellsonoran.org.

February 11 Spartan Race Do you want eight to nine miles of gnarly, rugged and extreme? What about lots of obstacles? The Spartan Race returns to Arizona on February 11 at Rawhide in Chandler. The obstacle course race series that is storming the country created by a team of adventure racers. Heats start at 9 a.m. and continue every 30 minutes throughout the day. Enter the 9 a.m. Elite heat if you want to be as competitive as possible and race against the best. All participants receive a finisher’s medal, t-shirt, free beer ticket (21 and over),  a chance to play on some really unique terrain, bragging rights, free mud, a scrape (or two) and more stories to tell. For more info on all the obstacles visit spartanrace.com.

February 26-27 Ragnar Del Sol Relay Known as the Ragnar Relay Del Sol in Arizona, this national relay race series returns to the Southwest February 24-25. The relay route covers 200 miles from Wickenburg to the Phoenix area. Put together a team of 12 runners (six for the ultra version) to run 36 legs. Team members will run 3 to 8 mile legs and then hand off a team baton the next person. Each team member is pre-assigned three legs of the race. Medals are awarded to all course finishers, top teams, the team with the best name, and the team with the best decorated vehicle. For more information, run the mouse over to www.ragnarrelay.com.

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Foot Pain? NO ONE Should Have to Suffer! Dr. Bruce Werber, a nationally recognized Board Certified foot and ankle surgeon, is pleased to announce the opening of a new, state-of-the-art facility providing the most comprehensive foot and ankle care available today. Receive a copy of Dr. Werber’s book “A Comprehensive Guide to the Foot and Ankle” by simply calling 866.938.6173, or visit InMotionFootandAnkle.com. There is no obligation. If you are experiencing any symptoms or suffer from chronic conditions or pain, please call us at 480.948.2111 to make an appointment (often same day). Evening and early morning appointments available.

18583 N 59th Ave - Suite 112 Glendale, AZ 85308 (SE corner 59th & Union Hills) 623-322-2495 Mon-Sat: 10am-8pm, Sun: 10am-6pm www.SoleSportsRunning.com

Scottsdale: 480-991-2475 | Tempe: 480-522-2475 | Glendale: 623-322-2495 Celebrating through December with free shoe raffles, free gifts with every shoe purchase...and...lots of great service and knowledge for anyone who enjoys running or walking. Stay up to date with events, sales and specials by visiting Facebook.com/SoleSports

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CHECK EACH BOX AS A GUIDE: ❑ Name correct? ❑ Ad copy correct? Address correct? Offer correct, if any? ❑ 2012 XTERRA ARIZONA❑TRAIL RUN SERIES ❑ Phone # correct? Win your series title anD race for free at nationals • 1.8.12 Look over your White projecttanks and check forrun errors; spelling, aZ address, telephone #’s, copy or conXterra trail @ Waddell, 7k & 20k tent. SWEAT is not responsible for typos or incorrect information. • 2.5.12 Sign this page and fax it back to SWEAT.trail run @ Fountain Hills, aZ 7k & 20k Xterra McDoWell Mountain

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THE ENDURANCE ISSUE 2011

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Crazy for Kale

ElliptiGO

When you take a stroll by the chip and pretzel aisle you might think you are making a healthier choice by choosing baked versions, but now there are better options. The latest trend in chips is eating them raw for the most nutritional value. Brad’s Raw Foods recently introduced their new “Vampire Killer – Brad’s Raw Leafy Kale chips. This is not your average kale that you would crisp in the oven with a little olive oil and salt. Brad’s kale is mixed with a seasoning containing garlic, red bell pepper, cashews, sunflower seeds, lemon juice and scallions, and then the pieces of kale are dehydrated creating a crispy and delicious snack. By not baking or frying the chips, all of the vegetable’s nutritional elements are left intact preserving the benefits of eating raw foods. Naturally occurring enzymes and vitamins are not destroyed by heat. Find a variety of Brad’s products in Sedona and Flagstaff at New Frontiers or visit bradsrawchips.com.

It is an intriguing sight when you see the world’s first elliptical bicycle rolling down the road. The ElliptiGO is a new fitness device that provides an exercise experience that is similar to running outdoors, but without the impact of running. It’s a perfect option for those recovering from running injuries, who pefer to prevent injuries or want to cross train. SWEAT Publisher Sue Berliner was a bit intimidated when she first stepped on one. “I have been on a stationary elliptical just a few times so initially I was nervous,” said Berliner. “After ten minutes I really started to enjoy the workout. There is something magical about standing up tall and rolling down the street.” ElliptiGO is built to deliver performance comparable with any high-end road bike. It performs like any other roadbike. ElliptiGO riders have accomplished

great feats, including the Mt. Washington and Mt. Evans climbs and has gone the distance with riders completing 200-500 mile treks across a variety of terrain. While great for any fitness levels, elite athletes are taking to it. The Second Annual ElliptiGo World Championships at Palomar Mountain, Calif drew thirty-four competitors from across the country, Canada, Spain and the UK.. Former Duathlete of the Year and Tucson resident Paul Thomas took the title and bettered the course record by 10 minutes. Some of the other notables on hand were pro cyclist Lukas Binder, 3-time Olympian Steve Cyr and former Runner of the Year Brian Pilcher. Former pro cyclist Tammy Wildgoose took the women’s title. There are three models priced from $1800 to $3400 and are available at Home Fitness stores for purchase and test rides. For details visit elliptiGO.com.

Slow Cooking Vegan Style

Nothing is better after long ride in cold weather than a hearty warm bowl of soup or stew. The Vegan Slow Cooker shows readers how to create fresh, nourishing, animal-free cuisine in two simple steps using all the healthiest produce, whole grains, and vegan-friendly ingredients found at the local market, farm stand, or home garden. Author and slow cooking expert Kathy Hester, founder of the blog HealthySlowCooking. com, shows readers how simple it is to create anything from one-dish meals that are hot and ready as soon as you walk in the door to dishes that are ready in less than 3 hours. The book includes distinctive recipes for comforting casseroles, fresh and exciting new stews, and desserts and quick breads—all veganized. Whether you are a vegan or not, there are plenty of yummy eats for the entire family. Tasty recipes include Pumpkin Pie Oatmeal, Exotic Cardamom Hot Chocolate, Chick’n and Dumplings, Chili Relleno Casserole and Turkish Delight Tapioca Pudding. Recipes include directions for cooking the night before or in the morning with full-color photos peppered throughout to lend a mouthwatering view what is in store. Find The Vegan Slow Cooker at better bookstores for $19.99 or at Hessler’s blog.

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THE ENDURANCE ISSUE 2011

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THE ENDURANCE ISSUE 2011

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aGonY ecsTasY

OF THE

ironMan World chaMPionshiPs by sUe berlIner

Photos by AAron MAtos

ust 100 yards from the finish and leading the race, 23 year-old college student Julie Moss drops to the ground and crawls to the finish line at the 1982 Ironman World Championships in Kona. Few remember Kathleen McCartney who passed Moss to win the race. Moss’ agony, so vividly captured by the Wide World of Sports became a defining moment of triathlon and put the sport on the map. In 1978 on the island of Oahu, 15 men toed the line in the first IM �2.4 mile swim, 112 mile bike and a 26.2 mile run. Twelve men finished. Gordon Haller, a US Navy Communications Specialist, became the first Ironman with a time of 11 hours, 46 minutes, 58 seconds. Runner-up John Dunbar, a US Navy SEAL, led after the second transition but ran out of water on the marathon course; his support crew resorted to giving him beer instead. The race moved to Kona in 1981. Today, there are 26 Ironman Triathlon races throughout the world that enable qualification for the 2012 Ironman World Championships. Professional athletes qualify through a point ranking system. Amateur athletes receive slots allocated to each age group’s top finishers in a qualifying event. No matter where the location, racing and completing an Ironman is tough. We connected with several Arizona athletes that swam, ran and biked around the Big Island in 2011 to learn what was different about racing in and training for Kona. Pro triathlete Leanda Cave, a Tucson resident from the UK, placed third in Hawaii. An ITU World Champion, the six weeks following Kona included a 1st at IM 70.3 Miami, Fla., 2nd at the ITU Long Distance World Championships, Las Vegas, Nev. and her first IM victory at Ironman Arizona.

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“I train bloody hard for all my races,” said Cave. “Kona is no exception. However I put in a much longer block of uninterrupted bloody hard training which leaves me feeling more often dead than alive! Not the best time to tick me off…it isn’t pretty! I find Ironman racing the toughest thing I have ever done…period. Mentally, Kona is tough like any other Ironman. They are all the same. That is why I don’t race many.” When it came to special rituals she said “I eat dinner at lunch before the race, helps with any potential gut issues. I eat chocolate for dinner. Always helps with something!” And when it came to post treats on the Big Island her favorites were French fries from McDonalds and any form of alcohol. Tucson resident and Pro triathlete Torsten Able, from Germany, was contending with some personal issues leading up to

THE ENDURANCE ISSUE 2011

Kona and did not finish the race. Six weeks later he finished third at Ironman Arizona. In regards to training for the World Championships Abel said “I may have to change my race strategy and race nutrition but the preparation, for the most part, remains the same,” said Abel. “Mental preparation does matter, too. One can get easily carried away from all the hype and lose focus. Kona is always in October, so at the end of a long year of training and racing. Most of the time it is more a mental thing, who wants it more.” Abel, also a coach, said the hype can lead to a more increased stress level and felt a good support system and coaching could make a big difference in this area.

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IN THEIR OWN WORDS

The aGonY and ecsTasY LeaNda caVe 33 Professional Triathlete

torsteN Lars eLmar abeL Pro Triathlete, Coach, Entrepreneur, Mentor

differeNce betweeN koNa aNd other im races. The history of the race. The race influenced and inspired millions of people world-wide. It enjoyed more media attention and is the strongest field of IM athletes worldwide.

aGoNy. Every Ironman, or race as such, is a challenge and it should be that way. I think it’s a matter of how well an athlete is prepared, physically and mentally. A great coach comes in handy here. Success in races, like Kona, comes with agony, therefore make it painful.

ecstasy. I experience a rush of ecstasy

differeNce betweeN koNa aNd other im races. Kona is where the creme de la creme race, so there is a lot of pressure and anxiety. It’s also the race where sponsors stand up and take notice. So to do well in Kona is a huge achievement. It’s also the most extreme in terms on hot and humid conditions. Other Ironman events are a little more low key and generally a bit more fun!

aGoNy.

Getting up so damn early after not sleeping well because of nerves. Then on a different note, I have always had problems during the run with gut issues. I am not sure if it is a case of the course itself or the conditions. I just have not figured out why my body is having such a hard time digesting gels and sports drink........it should be happy it gets fed at all!!

every time at the finish of an Ironman. It’s amazing and quite addictive. It tastes even better if you overcome obstacles of all kinds prior and during the event itself. That’s what Ironman is all about. A lesson for life.

ecstasy. Coming down the finish chute

sharoN JohNstoN m.d. 51

sue meNo 41

differeNce betweeN koNa aNd other im races: At Kona you

differeNce betweeN koNa aNd other im races. Kona is a

Anesthesiologist

know that almost everyone there has qualified by being at the top of their groups from events around the world. The level of excitement is like no other place, with the fittest athletes on the planet all swimming biking and running around this little town in preparation for the Super Bowl of triathlon.

aGoNy:

The toughest challenge racing in Kona is the environmental conditions, the heat and the wind.

ecstasy:

finishing on Al’i Drive, relived and proud that a year’s worth of training and sacrifice has paid off with a good strong finish.

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with all the crowds and the mere thought that: “any minute now I can stop!”

Endurance Coach

gathering of 2000 athletes who have earned their spot so you look around and you are amongst the best in the world! It has amazing history and energy. You are racing on the most famous highway in triathlon!

aGoNy.

You have to respect the course. The winds can be absolutely frightening on the bike. This course is not forgiving. You see many athletes walking and defeated due to not managing the conditions.

ecstasy. It is Kona. When you come back to Ali’i drive on the run, the crowd is amazing the feeling is indescribable. I still get goose bumps.

THE ENDURANCE ISSUE 2011

leanda Cave placed 3rd at the World Championships in hawaii.

karLeeN dirmaNtas 32 Personal Chef

differeNce betweeN koNa aNd other im races. The big thing about Kona is that it’s just a “big deal.” Everyone knows what Kona Ironman is. It’s the best of the best Ironman athletes from all over the world competing on this beautiful Island. There are a lot of expectations when you get there. And when you do get there, it really is what they say it is. The town of Kona has this amazing Ironman buzz for the week before and after the race. It’s very exciting!

aGoNy.

It’s hot! And you just have to concentrate on keeping your core temperature down, or you’ll overheat. So along with concentrating on your heart rate, nutrition and all of the other elements of your race, you have to worry about keeping yourself cool.

ecstasy. Ahhh, the best part is just being there, in the moment, and doing the Ironman World Championships. The whole race was amazing for me. I went in with no expectations and that’s why I believe I enjoyed it so much. Running that last portion of the run is awesome. There are so many people cheering you on down Ali’i Drive. It’s a feeling of pure accomplishment to have come this far in my racing career.

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Nick Goodman 33 Triathlon Coach

Difference between Kona and other IM races. It is the race that everyone in the sport aspires to. To the rest of the world the Ironman World Championship in Kona is all they know. Finishing an Ironman is a great accomplishment but qualifying for the World Championship and crossing the finish line on that challenging course is the ultimate accomplishment.

Agony.

For me the toughest challenge is the humidity. Living and training in the desert makes it very difficult to acclimate to humid conditions. I am a heavy sweater and racing in Kona creates a challenge for me to consume enough fluids. Another challenge is the pressure to perform. It is a psychological challenge to overcome the fears that are associated with racing the best in the word.

Ecstasy. The best part of racing in

Craig Alexander on his way to winning the 2011 Ironman World Championships.

Bill Wilson

Troy Jacobson 42

Difference between Kona and other IM races. The level

Difference between Kona and other IM races:

45 Small Business Owner (Camelback Coaching)

Kona is knowing that you are one of the best in the world. I like to call the Ironman World Championship “icing in the cake.” Knowing that you are racing where the Ironman began, on the same course that all the great triathletes of the sport have raced is an amazing feeling. To see professional athletes and top Ironman amateurs putting their bodies through the same grueling miles on the course as you because you are part of the most historic triathlon in the world is ecstasy.

of competition is the highest of any IM race. At IMAZ less than 400 ran faster than a 4-hour marathon. At Hawaii, only 400 did not run faster than 4 hours. The buzz surrounding the race is off the charts. It is the Super Bowl of our sport and everyone associated with the industry seems to be on the Big Island the week of the race. The entire town is decorated with posters and signs all welcoming Ironman. Furthermore, the organization and support of the volunteers is as good as it gets.

Dwight Lundell M.D. 67

Agony. The wind on the bike is an

Medical Director of Asantae

Difference between Kona and other IM races: Kona is different because of the international flavor, the daily swim practice at Dig me beach, the coffee boat, the parade of nations, the underpants run and the palpable excitement of the best athletes in the world preparing for the big game.

Agony:

The biggest challenge is the heat and the wind.

Ecstasy: The best part at my age is to be healthy enough to have earned a spot and fit enough to finish top ten in group.

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obstacle that has to be experienced to be believed. Unlike a hill, strong winds have no end in sight and it can really play on an athlete’s mind when they face the prospect of riding the 56 miles back to Kona against a strong headwind.

Ecstasy. Without a doubt the swim! The buzz of the morning, the anticipation, the body marking and morning rituals all lead up to treading water in the bay and waiting for the cannon to send you on your way. Seeing the thousands of people lining the sea wall and hearing the helicopter overhead was awesome. The swim seems to go by quickly and it is lovely swimming in warm water with 100’ visibility. Definitely the best part of the day!

The ENDURANCE Issue 2011

Triathlon Coach

Kona is the big show. It’s where the best go to compete against the best. The level of competition elevates everyone’s game to the highest level possible. The conditions can be brutal. The swim is the most combat intensive mass start anywhere with so many athletes capable of exiting the water in around an hour to 1:05. Add the factors of no wetsuits and the swells and currents of the ocean, and you’ve got a true open water battle royale. Not an overly hilly bike, but the false flats are deceiving as the heat and humidity suck the water out of your body. The winds (gusts over 40 mph) out on the barren lava fields make the most experienced cyclists nervous. The run is characterized by burning asphalt of over 120 degrees under the hot sun with no shade or other cover. If you stand still, you can melt.

Agony. The winds on the bike can be brutal. It’s not uncommon during some years to ride into a headwind, producing 360+ watts and go 12 mph. And the cross winds can gust so hard, riders need to lean into the wind sideways to avoid being blown over... and some aren’t so lucky.

Ecstasy.

The experience is the ultimate for any dedicated triathlete. Just being able to toe the line is an honor, much less finishing. There’s so much history there on the island. The last stretch towards the finish on Ali’i Drive is magical as you know you’re almost done. There’s nothing like it.

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The Question of Endurance

by Dr. Phil Maffetone

TO BE HUMAN IS TO POSSESS ENDURANCE It’s built into our genes. One of the primary ways we’ve survived as a species is thanks to the role endurance has played in our own evolution. With bipedal and upright posture, feet designed for walking instead of climbing and hanging from tree branches, and the ability to generously sweat, which prevents the body from overheating, early humans were able to travel long distances without fatigue, heat exhaustion, or injury. The search for food or water could lead to newer life-sustaining environments many miles away. If, over the course of several million years, natural selection has given us the gift of endurance, it is only recently that sports science has begun to fully examine what it means for an athlete to go far at a consistent intensity. But what accounts for the physical differences among us regarding endurance? Why are some of us faster? Why do others excel at shorter distances while some race better in longer ones? While genetics may dictate some of these performance differences, we actually control much of our natural athletic expression through the training and lifestyle habits we choose. Making the right decisions brings out the built-in endurance we already have in our bodies. We increase our endurance by being both fit and healthy, where fitness is related to physical ability and health associated with all the body’s systems working optimally. By looking at the whole body and fine-tuning all of its functions, one can automatically improve endurance even with relatively little training. To have great endurance is to be holistic. If you want to achieve optimum endurance—the path to achieving your athletic potential—balancing the whole body is key to bringing out the endurance power within. Many factors contribute to and create our endurance, from muscle function and burning fat, to the various nutrients we consume and the intricate workings of our brain. The optimal working of all these factors is important, and if one is deficient, endurance diminishes. Endurance helps make us more than the sum of our parts.

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But what is the definition of endurance? The popular college textbook Exercise Physiology, by Ardle, Katch, and Katch, discusses dozens of different aspects of endurance but does not define the term until page 756, and then only in more academic and less practical terms. Other sports researchers and authors define endurance as a form of survival. But you don’t want to just survive a long workout, a marathon or an Ironman; you want to embrace it, live it, and enjoy it—otherwise, why participate? One unique feature of endurance that differentiates it from true sprinting speed is effort: endurance is performed at sub-maximal exertion while sprinters perform at all-out, maximal effort. Endurance has such a wide range of physical, chemical, and mental functions that I propose several important definitions: Endurance is our personal human performance; we use it to reach our athletic potential. As individuals, each of us defines our endurance differently—to run a 10K race, swim a mile, or finish an Ironman. Driven by the urge to compete at the highest levels, many endurance athletes express themselves by racing professionally. Going strong for eight or subnine hours in the Arizona Ironman requires superb mental and physical conditioning. Endurance provides the physical, chemical, and mental tools to enable us to continually power the body over relatively long distances while maintaining higher speeds at sub-maximum effort. Endurance is an expression of the body’s aerobic system. This includes aerobic muscle fibers that burn fat for energy, the nerves and blood vessels associated with the muscles, and all the support mechanisms to put them in action, including the heart, lungs, and brain. Properly training the aerobic system can allow a runner, for example, to cover five miles in forty-five minutes at a heart rate of 150, then progress to performing the same distance a month later at forty-three minutes. Or, the cyclist who can ride a flat ten-mile course averaging a steady fifteen miles per hour at a heart rate of 140, with proper endurance training can now ride the same course averaging nineteen miles per hour at the same heart rate. This feature of endurance is what I call aerobic speed.

The ENDURANCE Issue 2011

Endurance is our ability to carry on our athleticism successfully without sacrificing our health. While much of our life, consciously or not, is dedicated to training for more endurance—and for most athletes this includes competition—there’s usually much more to do in the course of our long day. Most of us also have other daily chores—career, yard work, family, social activities, and other events that take our time and energy. Endurance sports are not separate from these other activities; balancing everything in our life is vital to building and maintaining the endurance we’ll use for training and competition. We obtain endurance by first developing our slow-moving parts, so to speak. Our aerobic system contains “slow twitch” muscles that burn fat for energy. Training these relatively slow muscles is the first step to building greater endurance. Initially, these muscles will move us at relatively slow paces. But as the body can more readily convert fat to energy, aerobic muscle function improves, and we get faster enabling our endurance to build. Another important aspect of endurance, and one that differentiates it from all-out speed, has to do with aging. Endurance can persist for many years and decades. Instead, too many athletes lose endurance with age— not always for lack of training, but for lack of proper training, and lack of health. Many endurance athletes can continually improve well into their forties and fifties. Master athletes often outrace younger athletes, despite having a lower maximum oxygen uptake (VO2max). But improvement over time also means that athletes who begin serious training relatively late, such as in their thirties or forties, can perform their best even in their fifties and sixties. And, athletes beyond age sixty and seventy can still achieve remarkable feats, and sometimes still outrace some twenty- and thirty-year-olds.

A long-time fixture in the sporting world, Dr. Philip Maffetone coached many professional athletes including Mark Allen, Mike Pigg, and Colleen Cannon. An Arizona resident, he’s the author or more than a dozen books on sports, fitness and health. His latest book is “The Big Book of Endurance Training and Racing,” with a foreword by Mark Allen and Afterword by Dr. Timothy Noakes. Learn more about Dr. Maffetone and latest book at philmaffetone.com

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WHAT’S THE SECRET SAUCE THAT POWERS SPARTAN RACERS? hint: it’s not beer BY JOE DESENA, FOUNDER, SPARTAN RACE, INC.

xtreme athletes who compete in the Spartan Race series, believe that they have the secret to returning humans to peak performance. Founded in 2005 amongst the mountains of Vermont the series was expanded to its present full schedule in 2010. The founders of the race series maintain that they have found a formula for making people happier, healthier, and more driven. Unlike fabled corporate secrets of urban legend, like the formula for Coca Cola or The Colonel’s recipe for Kentucky Fried Chicken, those who have run a Spartan Race already know what it takes to lose weight, drink less, look better, feel better and have more sex. What it takes is a goal, the sweat-inducing effort required to train for an obstacle race unlike any other – a Spartan Race. In 2012 the Spartan race is expected to attract 150,000 people to 32 events across the US, Canada and UK. After polling over 200,000 Spartan Racers about their health and lifestyle regimes and asking questions about their diet and workout habits, Spartan Race organizers have come to the conclusion that a Spartan Racer is unlike any of the athletes you will find in other more pedestrian sports. The following facts have been unearthed from this study of Spartan Racers: Marital status: 42% single, 58% married Gender: 65% male, 35% female Time spent working out: Over 25 hours/week: 5% 15-25 hours/week: 12% 10-15 hours/week: 45% 5-10 hours/week: 32% 0-5 hours/week: 6%

This Spartan group consumes less beer than participants in other obstacle racing events and other sports in general. Only 20 percent of the Spartan Racers surveyed said that they would want a beer at the finish line, versus 58 percent of competitors in other mud runs, marathons, and organized sports who crave a post-race brew. Spartan Race participants also claimed that they lost an average of 8 to 12 lbs. from the time they signed up for a Spartan Race to the time they crossed the finish line. Of that group, 48% said they did not belong to a health club or gym instead, they prefer to spend their time exercising outdoors and therefore don’t need a gym. They carry rocks or do pull-ups in a park and use their environment to train. The Spartan Racer survey revealed that 38% of those interviewed were part of a running group and that they preferred the company of others to help keep them motivated and training at their peak. Indeed, when running and training with others they found themselves driven to push harder. Factors that could have contributed to weight loss include: a healthier diet, drinking less alcohol and working out on a regular basis. These Spartan Race participants claimed that they were more healthconscious, that they work out an average of 10 hours per week and that they sleep better. Spartan Racers in a relationship enjoy more sex, almost twice the amount of sex others not in this Spartan group claimed to be having . They report having sex eight times per week, almost three times the frequency of more sedentary people in the same age bracket. To us, this seems to be the best reason imaginable to start training.

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Advanced Periodization for Triathletes (Part 2) by ryan riell

n part one of this series, we covered Kristi Johnson’s journey to becoming a professional triathlete and opted not to use the classical periodization utilized by the majority of triathlon coaches. Instead, we implemented the cutting-edge science of “block” periodization. I started working with Kristi at the end of January 2011, the same day the she finished her last treatment for cervical cancer. Over the next three months, Johnson would suffer an injured calf muscle, severe case of bronchitis, and to top it off, three cracked ribs and a bruised lung in the first 50 meters of an ITU race in Mazatlan. She was healthy enough to start training in early May. She had less than a month to prepare for 4-5 races across the country in May and June. It was clear that she was not going to be able to get any real training while driving across the country, so we used that time to simply get in as much training as we could, making the best use of what we had available. We started training on Monday, July 4th, which left us 12 weeks until the key race in Buffalo, NY with the Chicago Triathlon as a tuneup race at the end of August. In part one, I wrote the largest challenge was to design a training program for Kristi that would ensure for her the following: 1) the correct amount of energy for each workout based on the specific workload demands, 2) the ability to recover properly between workouts since different physiological systems require different recovery periods, 3) compatible workouts from a neuromuscular, energetic demand and/or technical complexity, 4) workouts were highly sportspecific in order to meet the demands of the large amounts of training stimulus she would need to earn her pro card, 5) a training program that would allow for multiple peaks throughout 2011. Classical periodization (linear, reverse and/or undulating) has a very hard time providing those benefits to a triathletes that want to make the most out of their training and reach their full potential. The methodology I have been using for the last three years, now termed “block” periodization, would meet all her requirements. The basic principles of block periodization follow and are summed up in figure 1. The three basic phases that I used with Johnson are accumulation, transmutation and the realization phase. In the accumulation phase, the goal was to establish a solid aerobic base and to maximize Johnson’s muscular endurance− the accumulation of miles was the goal. We used a combination of testing methods including the output-input ratio and calculated fatigue rates to gauge her progress. By mid-August, I was concerned that Johnson was not going to be able to increase her aerobic base or muscular endurance. We built Johnson’s aerobic endurance by training in Zone 2, and used progressively longer Z3 intervals (3-6 x 10-30 minutes) and threshold/Z4 intervals (4-8 x 6-20 minutes) to build her muscular endurance (the ability to maintain a given pace/intensity for a longer period of time).

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the specificity of kristi’s workouts was precisely what she needed to meet the demands on her races. Monday am

Hard swim, race pace sets (3000-4000 yards)

Easy run

tuesday am

Hard run session (race pace)

noon

Long swim (4000-5000 yards)

Ride (Z3 intervals)

wednesday am

CompuTrainer ride (threshold intervals)

noon

Easy swim with drills

Run (30-60’ Z2/3)

thursday am

Long run (threshold intervals)

Medium Ride (60-90’ w/ short intervals)

friday am

Hard swim (anaerobic capacity + threshold)

Easy run or ride

saturday am

Brick workout (2.5-3h ride w/ run OTB)

sunday am

Run (variable paces, race simulation)

Easy swim or ride

From there, we moved into the transmutation phase. The primary goal was to conduct as many high-quality, sport-specific workouts as we could, while allowing her to recover adequately. With that being said, there was a drastic drop in accumulation. I was far more concerned with the quality of her workouts, not the quantity. The specific goal was to create as many race-simulation workouts as possible while monitoring her recovery using such modalities as TRIMP and TSS. The basic week looked like this: This phase was the money-maker: Johnson was able to work very hard for three days, take a recovery day, then really hard for 2 days with another recovery day. She paid attention to the small things such as recovery and food choices, all of which paid off. The last phase was the realization phase or the taper/race phase. I selected a two-week taper (to include race week), which is the usual duration for an Olympic distance triathlon.

The ENDURANCE Issue 2011

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ACCUMULATION

TRANSMUTATION

NICKEL CITY TRIATHLON (09/25/11)

07/11/11

CHICAGO TRIATHLON (08/28/11)

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figure 1

TAPER/ RACE

The basic theory of a taper is to reduce the overall volume (4050% each week) while maintaining the intensity. With Johnson, I scheduled a hard or key workout every three days, with two easier days between them. The goal was to stress her (increase her fatigue) every three days with a very race-specific session and then let her recover from it. For Johnson’s taper, we did for the last two weeks leading up to Buffalo. We utilized workouts such as 1 km and 2 km running repeats and a lot of intervals at threshold on the bike. The block periodization that I utilized made all of the difference in her training during 2011. This ultimately led to PR after PR and culminated in earning a pro card with three months of organized training. I was able to deliver a high level of training stimulus to very specific targets, while ensuring she had the proper amount of time to recover between different types of workouts. The specificity of the workouts was precisely what she needed to meet the demands of her races and the taper was perfect. Overall, she trained less and performed more, which is the benefit of working with coaches who understand the science behind the training. Ryan Riell is a nationally recognized triathlon coach and expert in the fields of exercise physiology, biomechanics and nutrition. He is the head coach of the Arizona State University Triathlon program in addition to being the head coach of the Break Through Elite Racing Youth and Junior Triathlon Development Program. Both his youth and junior elite squads have the distinction of being the only USAT High Performance Team in Arizona, 1 of 3 in the Southwest and 1 of 14 in the nation. Ryan is the president of Break Through Multisport, a nationally recognized professional triathlon coaching company. Ryan has two masters degrees; one in exercise physiology and biomechanics, with the second in organic and biological chemistry in addition to being a USAT Level 2 certified coach. To contact Ryan, please email him at ryan@breakthroughmultisport.com. For more information on adult coaching, please visit breakthroughmultisport.com or for more information on the youth and junior program, please visit breakthroughracing.org.

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an oBsTacle course froM aMaTeur To Pro TriaThleTe By Sue Berliner

It happens in an instant. you are finishing up a training ride when a car makes a bad move. you end up on the concrete with a chipped tooth, bloodied face and your right arm hangs limp while a bone protrudes through the skin. not only is the elbow broken, dreams for earning pro status in triathlon are shattered. It would get worse for Kristi Johnson, a landscape architect at the time and an All American collegiate and elite runner turned triathlete. A few months later when Johnson, 30, was able to get back in the water, she was dealt a crushing hand: the diagnoses of cervical cancer. “this was by far the most devastating news,” said the Arcadia resident from Ahwatukee. “I had been in to see the doctor for a routine check-up in late november after I had been feeling sluggish and tired during my workouts. I had been having trouble getting through workouts that were normally very easy. I received the phone call from the doctor while I was vacationing in oregon the week before Christmas.” It hit her hard during a long trail run the morning after breaking the news to her mother. “I broke down and just started crying in the middle of the trail,” said Johnson. “this was a very emotional time for me. I had surgery in the first few days of the new year [2011] and then followed it up with treatments lasting until mid-January. After that point and so far, going forward, I am healthy.” to stay positive during that period she kept thinking that no matter what happened she had been given many blessings in life including an incredible family and a good support system. It also helped that she kept her running shoes ever present and bike in sight. “the most challenging part of it all was being forced to take time off of training,” said Johnson, frustrated by her inability to perform at usual training levels. “I found myself having to walk instead of run and ride shorter because I was simply running out of energy.” After the tough winter, Johnson decided to focus on her athletic dreams that had taken a backseat to other goals. for the first time in her life while finishing up treatments, she sought the help of a professional coach. she hired breatkthrough Multisport head coach ryan riell. riell said the cancer treatments wreaked havoc on her immune system, which eventually led to bronchitis and delayed her recovery. she was plagued and frustrated by a variety of injuries and illness including a calf injury, three cracked ribs, a lung contusion and a hip injury. “We had to be vigilant of how she was recovering between a.m. and p.m. workouts, and then day to day ,” said riell. “In July, we were able to get into full fledge training in which we didn’t have to be overly concerned with a.m./p.m. recovery and could get into a regular rhythm. “ “I had to make quite a few shifts both mentally and physically to get to the next level in this sport,” said Johnson. “ryan worked very hard on the physical side of changing the way I trained by making it much more succinct and logical. I worked on the mental aspect all season long dealing with several failures and learning how to be mentally tougher about those while still learning from them.” riell’s form of training was very different from her mode of training long and hard with intermittent speed work. “ryan had me doing shorter distances, more intensity and speed work,” said Johnson. “I argued with him every step of the way feeling like I was not doing enough. he always repeated ‘it’s a process, it doesn’t happen overnight’. It was a hard thing to put my training and my success in the sport in the hands of another person. for the first time in my athletic career I was counting on someone else and it was very hard to let go of some of the control… but in the end, very rewarding.” Johnson, who loves to eat Uncrustables (frozen peanut butter and jelly sandwiches for kids) while training, earned her Pro card at the nickel City triathlon on september 25 in buffalo, ny. her future goals include qualifying for the 2016 olympics and the Ironman World Championships.

THE ENDURANCE ISSUE 2011

SWEAT magazine

A PAIN IN THE

FOOT by Dr. brUCe Werber bsorbing 110 tons of shock per foot sounds painful and that is just during one mile of running. Multiply that 26.2 miles over a marathon and no wonder many runners and athletes have sore soles. Metatarsalgia is a foot condition characterized by pain and inflammation of the ball of the foot, the area of the foot just before the toes develop. Most common place for pain is in the area of the second, third and fourth metatarsal heads or metatarsal phalangeal joints of the toes. During walking, jumping, or running, a big percentage of body weight transfers to the toes and therefore to the metatarsals. The metatarsal bones of the big toes together with the second and third metatarsals take the burden of weight transfer. Excessive pressure (common during athletic activities) sometimes leads to pain and swelling. Body weight is transferred by gravity to the foot. This transfer of force is increased to the forefoot during the midstance and push-off phases of walking and running. In the forefoot region, the first and second metatarsal heads receive the greatest amount of this energy transfer. Peak vertical forces can reach 275% of body weight during running. Pressure studies have shown that runners spend most of the time weighted over the forefoot while running.

WhAt Are the syMPtoMs of MetAtArsAlgIA? Patients with metatarsalgia usually experience a sharp, often ‘burning’ pain on the sole behind the toes, or ‘balls’ of the feet. The pain usually worsens when the patient stands, walks or runs or when the affected foot is flexed. The pain usually eases up with rest. Some patients also experience toe numbness. fThe primary symptom of metatarsalgia is pain at one or more of the metatarsal heads. Diffuse forefoot pain and midfoot pain are often present in athletes with combinations of high-impact inflammatory conditions. fPain typically is aggravated during the midstance and propulsion phases of walking or running. fA history of gradual chronic onset is more common than acute presentation. Chronic symptoms may be of gradual onset over 6 months.

22 SWEAT magazine

sal squeeze test. Compression between the metatarsal heads may produce a painful click, known as a Mulder sign. Most of these symptoms manifest abruptly, but it usually takes weeks for metatarsalgia to develop.

WhAt Are the CAUses of MetAtArsAlgIA? One or a combination of many factors can cause metatarsalgia. There are several common causes for metatarsalgia, including; neuroma (pinched nerve), capsulitis ( inflammation of joint covering), synovitis (inflammation of the joint lining), stress fracture, rupture of the plantar plate ( cartilage on the bottom of the joint), tendinitis of the flexor tendons (tendons that pull toes downward), bursitis or fat pad atrophy. Some anatomical conditions may predispose individuals to forefoot problems. fA high arch with stress to the forefoot, as seen with pes cavus foot type, often causes pain in the metatarsal region. fIndividuals with a Morton toe have a short first metatarsal bone. The normal forefoot balance is disturbed, which results in abnormal subtalar joint pronation. This pronation results in the shift of an increased amount of weight to the second metatarsal. Hammertoe deformity causes metatarsalgia because the top of the shoe pushes the toe down, depressing the metatarsal heads.

METATARSAlGIA IS A fOOT CONDITION CHARACTERIZED By PAIN AND INflAMMATION Of THE BAll Of THE fOOT. fMorton neuroma (interdigital neuroma) produces symptoms of metatarsalgia due to irritation and inflammation of the digital nerve located in the web space between the metatarsal heads. Patients with Morton neuroma may complain of toe numbness, in addition to pain in the forefoot. The term Morton neuroma is a misnomer because no neuroma truly exists. Rather, the lesion results from a mechanical entrapment neuropathy.

PhysICAl fPalpable point tenderness at the distal end of the plantar metatarsal fat pad is a typical finding. fAbsence of pain in the interdigital space helps assess for the presence of a neuroma. fPain and tenderness are experienced on the plantar surface of the metatarsal head, which often is accompanied by the development of a callus formation (plantar keratosis). fPatients with interdigital neuroma have maximal tenderness between the web spaces. fLoss of sensation may be present in adjacent toes. fIn patients with interdigital neuromas, pain usually is aggravated by the metatar-

THE ENDURANCE ISSUE 2011

fToes also share some weight bearing. Hallux valgus may create abnormal foot biomechanics. fThese musculoskeletal problems may contribute to forefoot trauma in athletes. fCallus is formed as a skin reaction to prolonged pressure, with the skin becoming thickened and hyperkeratotic. Among the most common is overtraining or over-activity. Studies show that runners – who tend to put excessive pressure on their metatarsals when playing – develop metatarsalgia more than others do. Intensive, extended training puts an abnormal amount of stress on the balls of the feet, often causing irritation and eventually, inflammation. A high arch, an abnormally long second toe, and other such structural factors can also cause metatarsalgia. People with hammertoes , those who wear high heels (which prevent the toes from relaxing flat), and those who are overweight are also more prone to metatarsalgia because their conditions tend to put more pressure on the balls of the feet.

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Tests and diagnoses When initially evaluated it is important to evaluate medical, history, types of shoes and activity. Questions to ask are: do you run, bike, walk, what intensity, what other problems have you had or continue to have, when did this start, when is it the worst, how frequently does it occur. Then your shoes need to be evaluated, if you wear orthotics or have worn orthotics they need to be included. Then a physical evaluation of your foot is necessary, where it hurts but also where it does not hurt to determine how your foot functions or malfunctions. Then imaging of your foot with X-ray, possible need for diagnostic ultrasound to look at the joints, tendons, and nerves. If still not clear what is wrong an MRI or CT scan may be necessary. Once the diagnosis is made, then the treatment and return to activity can begin.

How to treat Most metatarsalgia cases only require conservative treatment which includes changing the type of shoe you are wearing daily or for your sports activity and adding an orthotic or special pad to change how your foot impacts the ground every time you take a step. The range of treatments are extensive. For example: a neuroma (pinched nerve) may require a series of absolute alcohol injections and a change in shoes. A ruptured or torn plantar plate may require splinting, foot orthotics

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and injection of platelet rich plasma or stem cells and shockwave therapy to heal the tear of the plantar plate. Bursitis may require an injection of cortisone, a stress fracture may require a special shoe or cast with a change of activity to swimming. If there is fat pad atrophy you may require injection with a soft tissue supplement such as liquid silicon. If you do not respond to these conservative methods of treatment, then in a low percentage of patients surgery may be required to change the alignment of the bones in the front part of your foot. Some causes of metatarsalgia will require physical therapy, orthotics, cortisone or other medication to resolve the problem. The prognosis is usually excellent that the problem can be resolved, but it is essential that the correct diagnosis be made, then the treatment is fairly straightforward. This is a very difficult problem to treat without professional assistance. There are a couple of early self treatment considerations. If you can take non steroidal type medications try that for a couple of days, combined with a change in shoes to a soft comfortable running shoe, eliminate flip-flops, and slip-on shoes. Alternate, ice - heat - ice 5 minutes of each to the affected area 3 times per day. If after 5-7 days you have no resolution of your pain, then see a foot specialist as soon as possible. Remember the foot is an amazing shock absorber, 110 tons worth. The sooner you get the problem diagnosed the sooner you will be back on the road.

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f A more complete list of f metatarsalgia causes High level of activity Prominent metatarsal heads Tight toe extensors Weak toe flexors hammertoe deformity Hypermobile first ray Tight Achilles tendon Excessive pronation Morton neuroma Stress fracture Arthritis Neuropathic plantar ulcer Sesamoiditis Synovitis Avascular necrosis (friebergs infraction) Lisfranc injury Gouty arthritis

Bruce Werber DPM, FACFAS is the founder of In Motion Foot and Ankle Specialists, Scottsdale, Ariz. He is an Associate Professor at Midwestern University. He is the author of numerous articles in regional and national medical journals as well as the book A Comprehensive Guide to the Foot and Ankle which you can receive free. For more info visit www.inmotionfootandankle.com

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Xterra ariZona trail run series

team strictly business at the hybrid Adventure games.

hyBrid adVenture gaMes ariZona A combination of five events in one at the inaugural Hybrid Adventure Games Arizona kept athletes busy at McDowell Mountain Park, Fountain Hills, on October 15. The event combined several activities that tested endurance, strength and skill. The morning started with a 5.5 mile technical trail run mostly on the competitive mountain bike loop at the park. After completing the run, participants could choose their next activity and had three hours to complete all activities. In addition the run, there was a keg toss, tire flip, archery and an obstacle course. Points were given based on place with the winner of each sport getting the most points (1000 points). Many participants came out to support a favorite charity. Team Strictly Business, made-up of Josh Bussey, Nathan Weamer and Alex Rivera were on hand for the Boys and Girls Clubs. Once the last keg was tossed and everyone had finished all the activities, the full kegs came out and the party got started.

HYBRiD ADVeNTuRe gAMeS AZ overall WoMen anna Westendorf 4245

randy Jackson 23 pts Tom Perez 23 pts

cally Warren 4199 total pts irene fabig 4179 total pts

OBSTACLE COURSE WoMen anna Westendorf :49 seconds allison duhigg :56 seconds Jill diamond :57 seconds

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overall Men nathan Baker 4880 total pts randy Jackson 4703 total pts Tom Perez 4671 total pts overall TeaMs here for Beer 56,701 pts Kilted heroes 46,271 pts Toot it n boot it 40,834 pts ADVENTURE RUN WoMen cally Warren 49:27 holly hovius 50:29 sarah Tolar 52:07 Men chris rutz 42:29 nathan Baker 42:46 nathaniel fillmore 46:43 ARCHERY WoMen irene fabig 20 pts Jody lee 18 pts shannon Gorman 17 pts Men Travis croft 26 pts Bib # 47 26 pts duffy conor 25 pts nasser almansoori 25 pts

Men nathan Baker :37 seconds Tyler harshman :40 seconds Bader al-Qallaf :42 seconds KEG TOSS WoMen denise ryan 34.11 feet shannon Gorman 23.4 feet doreen McPaul 23.1 feet Men andrew hobson 49.3 feet Jeremy Barroner 34.1 feet James hogan 31.11 feet Tire Flip WoMen holly Yamakawa :33.78 Jodi Peterson :36.75 Kelly hogan :37.14 Men nathanael Meckes :24.38

seconds

andrew Burger :24.52 seconds Tom Perez :25.37 seconds

24 SWEAT magazine

By Dayton Morinaga The new season brought a new winner to the first race of the XTERRA Arizona Trail Run Series. Sean Hulburt entered his first XTERRA Trail Run, and he wound up winning the XTERRA Estrella Mountain Trail Run on Sunday, Oct. 2, at Goodyear, Ariz. Hulburt, 25, completed the 20-kilometer long course in 1 hour, 24 minutes, 34 seconds. He and his wife, Jen, moved to Tempe, Ariz., earlier this year, and they found the XTERRA Arizona Series through the internet. “We’re both runners and we just moved to Arizona and we were looking for races and this sounded like a fun one to do,” he said. “It was great -- a really fun course.” Hulburt took the lead early in the course and then maintained it the rest of the way. Keith Walters made a late charge to finish in second place with a time of 1:24:57. Bryan Dunn was third in 1:27:23. “I thought I opened up the lead after the first four miles,” Hulburt said. “I looked back and couldn’t see anybody for two or three minutes. But then it started to get really hot in the last couple miles and I looked back and (Walters) was coming up fast, so I picked it up again.” Dawn Stone of Flagstaff, Ariz., placed eighth overall and was the first female with a time of 1:39:33. Stone was a standout in the XTERRA Arizona Series last year, but this was the first time she finished as the top overall female. Priscilla Schultz placed second in 1:40:24, and pro triathlete Katie Ellis was third in 1:43:31. Jen Hulburt, Sean’s wife, placed fifth among the women with a time of 1:45:48. The Hulburts were members of the cross country team at Memorial University in Newfoundland, Canada, as recently as last year. Close to 300 runners braved the desert heat to participate in the event. Temperatures were in the mid-80s at the start of the race in the morning, but rose to nearly 100 by mid-morning. In addition to the 20-kilometer long course, there was also a shorter 8-kilometer course.

sean hubert, winner of Xterra trail race at estrella. PHoto courtesy xterra

The Estrella Mountain Trail Run was the first of four races on the 2011-12 season schedule for the XTERRA Arizona Trail Run Series. Each race in the series features a long course and a shorter course, so runners of all ages and skill levels can participate. The next race in the series is the XTERRA White Tanks Trail Run at Waddell, Ariz., on January 10. To register for a race, or to learn more about the series, please visit .aztrailrace. com or xterratrailrun.com. Arizona is one of 12 regions that are hosting an XTERRA Trail Run Series during the 2011-12 season. The top age-group runners from each region will receive a free entry to participate in the XTERRA Trail Run National Championship in September 2012.

XTeRRA ARiZoNA TRAil RuN SeRieS 20K WoMen’s overall dawn stone 1:39:33 Priscilla schultz 1:40:24 Katie ellis 1:43:31

8k WoMen’s overall Jazmin Wuntke 43:22.4 shayna Wei 43:23.0 abby hoover 46:28.5

Mens overall sean hulburt 1:24:34 Keith Walters 1:24:57 Bryan dunn 1:27:23

Mens overall rosendo caballero 35:58.3 John Borrego 36:39.8 John nadeau 38:03.2

soMa half ironMan triathlon By Sue Berliner The Soma Half Ironman Triathlon continues to attract more and more professional triathletes. It is a perfect warm up for the pros just four weeks before Ironman Arizona. This year The Durapulse Pro Race presented by Iron Gear Sports offered a $15,000 prize purse. Cash prizes were offered five deep for both the men and women pro divisions. The final race in the Red Rock Co. Arizona Triathlon Series drew more than 1000 competitors to Tempe Town Lake on October 23 for the 1.2 mile swim, 56 mile bike and 13.1 mile run. With money on the line, the competition was tight. In the women’s pro division Lauren Goss would take an early lead with a 27:44.3

THE ENDURANCE ISSUE 2011

swim. Kate Bevilaqua, second out of the water would make up the 90 second deficit once on the bike. Bevilaqua had more than a 3 minute lead on Goss after her 2:25:32.6 bike. Charisa Wernick, who maintained fifth place from the swim through racking her bike, went out hard on the run, caught Goss and almost made up the more than five minute deficit from the leader with a 1:25.10 run. Beviliqua would take home the $3000 first place check. In the men’s pro division, Guy Crawford would lead out of the water with a 27:28.4 swim. He would narrowly maintain the lead continued on page 26

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THE ENDURANCE ISSUE 2011

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continued from page 24 through the bike. Arizona pro Lewis Elliot was just ten seconds behind Crawford onto the run. But Matthew Russell with the fastest bike split of the day, 2:10:33.3 and just 20 seconds behind Elliot, would catch Elliot who had passed Crawford. Kevin Taddonio sneaked in for second with the best run of the day, a 1:17:05. Russell took home the $3000 first place check. In the women’s amateur division, Tri Scottsdale’s Jeanine Cordova, 30, was third off the bike. She would out distance the competition with 1:33:18.7 run. She passed Nike Matanza and Melanie Sherman who had 6 and

4 minute leads respectively and won by more than 8 minutes. Cordova’s Tri Scottsdale team mate Janie White,52, in her debut half ironman triathlon, would finish third. In the men’s amateur division Daniel Brienza would work his way up in the field from 11th to 3rd to 1st with a strong run. The top three in the Red Rock Co. Arizona Series were Annette Adams, Shawna GlazierFolts and Ashley Robota for the women. The three men were Andy Krebs, Adam Folts and Kevin Taddonio. The top teams were One Multisport, Tri Scottsdale Foundation and Landis Tri Club.

Four Peaks Brewing Urban Dirt Tri by Sue Berliner It was a special treat for competitors and spectators when Lance Armstrong showed up for the Four Peaks Brewing Urban Dirt Tri on October 10 at Tempe Town Lake. The sprint tri consisted of a 750 meter swim, 13.2 mile bike and a 3.1 mile run. Armstrong took the lead from the start. After finishing with a dive down the slipand-slide he praised the race. “For an in town course and a new experience, it was beautiful,” said Armstrong. “I pre-rode it last night and thought it is going to be fun. Nice twisty course, plenty of climbing, lots of technical and even some flat stuff in the middle. I think it suited everybody in the field whether or not they had technical skills. It was a blast. I like courses where you come back around and see other people on the course. It reminded me of Leadville. You can cheer each other on get support. It was cool. Great time.” When asked what brought him to the Urban Dirt Tri, Armstrong said “I did an Xterra

a couple of weeks ago. It was a tough experience. It had been 22 years since I have done a triathlon and was kicking around doing Xterra Worlds. So I needed to do another race. I said to a buddy of mine I need to find us a race. He looked around and found this one and so I said let’s go.” On Armstrong’s tail was Scottsdale pro triathlete Lewis Elliot. “I had an ok swim and had an ok bike but I lost three minutes so it wasn’t that ok,” said Elliot. “I was about a minute back out of swim transition. My legs were a little tired on the run because I biked so hard to try and keep up. Lance ran pretty well. I can’t think of someone I would rather lose to.” Elliot just started dabbling in mountain bike events and recently finished second at the Barn Burner 104 Mile Endurance race in Flagstaff. “I have to work on my technical skills. People were giving me splits,” said Elliot. “Every time it was technical, I lost a lot of time. Every time it was an uphill, I lost time. I have to pedal faster and get better at the technical skills, lots of work to do.”

the 8th Annual Tour de Scottsdale The 8th Annual Tour de Scottsdale on October 2 drew a record number of participants to DC Ranch and the surrounding area. About 1700 cyclists rode 70 or 30 miles to raise awareness of the McDowell Sonoran Conservancy. Cyclists came from all parts of Arizona; and states such as California, Colorado, Illinois, Ohio, Texas. Some cyclists traveled from Canada and Scotland. The Tour de Scottsdale course circumnavigates the McDowell Sonoran Preserve, winding through Phoenix, Carefree, Cave Creek, Fountain Hills and Scottsdale. Eric Marcotte, 31, of Scottsdale and Anna Sanders, 30, of Phoenix, each won in the 70 mile men’s and women’s divisions respectively. Marcotte finished in two hours, 39 minutes and 18 seconds; Sanders won in two hours, 41 minutes and 13 seconds. This was the second year in a row that Marcotte won. Sanders, for her part, accomplished something never before seen in the women’s division at the Tour de Scottsdale: She caught up to and joined the lead pack, which is traditionally all men.

26 SWEAT magazine

Stevie Cullinan (2:39:19) and Marcus Hayward (2:40:03) took awards for second and third in the men’s division. Sabrina Forbes (2:44:57) and Kimmy Cole (2:47:13) came in second and third in the women’s division. Merchandise prizes were awarded to top three finishers in both divisions. Co-headlining brothers Todd Key, 50, and Scott Key, 53, came in at 3:09:05 and 3:59:34, respectively. Todd Key cycles with one leg and the use of one arm due to having lost his leg to cancer at age 17 and a broken arm at age 7. The top three finishers in the inaugural 30-mile race in the men’s and women’s divisions were Reis Griffin (1:23:42), Ron Duncan (1:24:21) and Lou Vergne (1:26:06); and Kim Ohlinger (1:25:04), Jennifer Siart (1:34:54) and Renee Heinemann (1:41:31). About 200 volunteers from across the Valley helped the event run smoothly by providing support at six aid stations, waving in finishing cyclists and performing event set up and break down.

The ENDURANCE Issue 2011

soma half ironman triathlon PRO WOMEN OVERALL Kate Bevilaqua :26:33.5 Charisa Wernick 4:27:11.9 Lauren Goss 4:28:24.6 Amy Kloner 4:29:57.7 Kathy Rakel 4:38:36.5

AGE GROUP DIVISION WOMEN OVERALL JEANINE CORDOVA 4:45:07.5 Melanie Sherman 4:53:34.2 Janie White 4:54:26.7 Shelley Nelson 4:55:36.72 Nike Matanza 4:56:25.87

MEN OVERALL Matthew Russell 4:01:37.2 Kevin Taddonio 4:03:21.5 Lewis Elliot 4:07:25.1 Guy Crawford 4:08:12.1 Flo Uriegl 4:08:45.9

MEN OVERALL Daniel Brienza 4:06:39.3 Matthew Payne 4:07:27.3 Jr Grabinger 4:13:44.0 Josh Terwoord 4:16:30.8 Rick Floyd 4:24:39.9

four peaks brewing urban dirt tri PROS OVERALL WOMEN Erin Densham 1:34:49.3 Katie Ellis 1:38:21.2

40-44: VICKIE NELSON 2:04:48.18

45-49: ROBIN WOOTEN 2:15:22.58

50-54: Holly Button 2:01:26.01

MEN LANCE ARMSTRONG 1:16:23.2 MEN’S AGE GROUP WINNERS 19 & under: HUNTER BABLER LEWIS ELLIOT 1:20:43.2 WOMEN OVERALL WINDY MARKS 1:41:00.05 KATA SKAGGS 1:41:49.44 KATHY KALLNER 1:42:22.40 MEN OVERALL RYAN PETRY 1:24:33.9 STEPHEN STROMBERG

1:48:09.4

20-24: MATT BONESS

1:37:34.7

25-29: NICK SKAGGS 1:41:13.1 30-34: ANTHONY HIRSCHMAN 1:31:48.3 35-39: MICHAEL MELLEY 1:29:42.4

40-44: JASON CAMPBELL

1:27:27.9

JASON SAVILL 1:27:43.3 WOMEN’S AGE GROUP WINNERS 20-24: KATELYN BENNETT 2:03:04.21

1:32:43.9

45-49: DAVID MARKS 1:31:29.3

50-54: TODD WITTEN 1:35:00.0

55-59: BILL SANDERCOCK

25-29: APRIL MARSHKE

1:54:54.0

30-34: ADRIENNE VAN LEW

2:43:23.4

1:58:20.57

60-64: JAMES CLADIAS

1:59:01.84

35-39: EMILY STREETER

1:52:30.15

tour de scottsdale 70 MILE EVENT WOMEN OVERALL Anna Sanders 2:41:13 Sabrina Forbes 2:44:57 Kimmy Cole 2:47:13

30 MILE WOMEN OVERALL Kim Ohlinger 1:25:04 Jennifer Siart 1:34:54 Renee Heinemann 1:41:31

MEN OVERALL Eric Marcotte 2:39:18 Stevie Cullinan 2:39:19 Marcus Hayward 2:40:03

MEN OVERALL Reis Griffin 1:23:42 Ron Duncan 1:24:21 Lou Vergne 1:26:06

Almost 40 vendors sold food, beverages, cyclingrelated gear and other goods at the Tour Expo and finish line near Market Street in Dc Ranch. Since its founding in 1990, the McDowell Sonoran Conservancy has championed the need for, establishment of, and safe public access to Scottsdale’s McDowell Sonoran Preserve. Home to stunning geography, lush cacti forests and diverse wildlife, the preserve features awardwinning trails and facilities. An urban oasis, the area within the recommended preserve boundary represents about one-third of all land within the city of Scottsdale.

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Hi, I'm Sue Berliner, the SWEAT Princess™ Through my lifetime of sports, fitness and healthy eating, I've developed easy to use strategies to help your company develop and maintain strong, fit and healthy employees – and everyone knows healthier employees are more happy and productive – and their healthy lifestyle will boost your bottom line! TM

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ESSAY CONTEST 2012 Join the Nation’s Largest Essay Contest The Grand Canyon State Games Essay Contest promotes creativity through writing as an effective method for authors of ALL ages (grades K-12 and adults ages 18 or older) to express their dreams and ideas for a successful life and a better community. This contest continues to invite all 47 other State Games to compete in this year’s competition. 2012 marks the 20th anniversary of the Grand Canyon State Games. Over the years, more than 429,000 participants have had the chance to enjoy the spirit of competition in sports, games, and an art / essay contest. The Essay Contest provides an opportunity to encourage writers of all ages to convey their ideas through words as well. The vision of healthy self-improvement through friendly competition continues in the Essay Contest.

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The ENDURANCE Issue 2011

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SWEAT magazine 27

BICYCLING DECEMBER 7, JANUARY 24

Tempe Bike Clinic. This clinic is >> designed for those just

starting out and for those who haven’t ridden recently. It will answer all of those questions you forgot to ask when you bought your bike and will also have tips for more experienced riders. Session will cover: Adjusting and sizing a bike for fit, flat repair, lubrication, and state and city bicycle laws you need to be aware of. Plus tips on shifting skills and advise for riding with greater safety and better efficiency. Tempe Bike, Rural & University. 480-966-6896, tempebicycle.com

DECEMBER 14, JANUARY 31

Bike Clinic. 7-9 pm. >> Tempe Learn how to adjust & repair

your bicycle. This free clinic covers adjusting breaks, gears & bearings, chain repair and safety checking. Tempe Bicycle, Rural & University, Tempe. 480-966-6896, tempebicycle.com

JANUARY 7

Peaks Brewing 12 Hours in >> Four the Papago. Finish as many

laps loop as you can from 7 am to 7 pm. Solo, 2, or 4 person teams. Papago Park, Tempe. redrockco.com.

JANUARY 8 Casa Grande Century. 100, 62, 34 miles. Safeway store, 4970 S. Alma School Road, Chandler. Pmbcaz.org.

MARCH 4

Tour de Cure Tucson. Innovation Corporate Center. Tour.diabetes.org.

MARCH 24

Tour de Cure Phoenix. 62M, 35M, 10M, 4M. 7 am. Reach 11 Sports Complex, Phoenix. Tour. diabetes.org.

CLUBS Arizona Bike Club. Multiple rides all over the valley. Saturdays and Sundays, Moon Valley Rides. 40-50M. 6:00 am. Moon Valley Park on Coral Gables Drive, Phoenix. azbikeclub.com. Arizona Bike Club (West Side): Sat., Sun. no drop and Bartlett Lake options. Bicycle Vibe, 2605 W. Carefree Hwy., Phoenix. azbikeclub. com or bicyclevibe.com. Bicycle Ranch. Saturdays 6 am. North Scottsdale ABC Road Ride. SE corner of Frank Lloyd Wright & the 101. 480-614-8300. Bicycle Vibe Maintenance Clinics. 6 pm. First Wednesday of each month.. Bicycle Vibe, 2605 W. Carefree Hwy. Phoenix Bike Barn Road Rides. 2nd and 4th Sunday of every month. 6 am. “No Drop” rides, novice to experienced riders welcome. Rides run from 1.5-2 hours in length. Leaves from Bike Barn, 36th Street and Indian School. 602-956-3870, bikebarnaz.com Bike Chalet Road & Mountain Bike Rides. Even Saturdays of the month. Various times and locations. Brian 480-497-6514, Mike 480-807-2944. Bullshifters Club Rides. 6 am. Road

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rides Sat. and Sun. from the SW corner of I-17 & Thunderbird (behind Best Buy). 602-862-6262. bullshifters.org. Curbside Cyclery No Drop Group Ride. Saturdays. 4855 E. Warner Rd., Suite 10, Phoenix, 480-5986778, curbsidecyclery.com. Cyclocross Racers. Rides every other Saturday starting Nov 2nd. Flagstaff. Cross bike friendly courses with plenty of technical & fast flats. All abilities welcome. 928-774-4235, john@azcyclocross. com, azcyclocross.com. Desert Breeze Spin-Cycle. 6:30 am. Sunday morning road rides (moderate/advanced) from Desert Breeze Park, Chandler. Glen Fletcher wgfletcher@cox.net , sportsfun. com/gaba. East Valley Road Bike Rides. Saturday & Sunday 8 am. Westwood High School, Westwood & 8th St. Rides geared for bicycle race training. Dale 480-964-8168. Focus Cyclery. Thursday mtb. Rides. Locations vary. Saturday road bike rides 6 am, 1040 S. Gilbert Rd. 480558-0104, focuscyclery.com. Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520461-5170, bikeGABA.org. sportsfun. com/gaba/rideschedule.html. No Women Left Behind (NWLB) Women’s ride. All women welcome, but encourage you to find out your average speed and be able to maintain at least 15 MPH. The goal is to reach 30 miles or more every ride. christinac1@cox.net, nowomenleftbehind.me. Pathfinders. Entry level cycling group. Sundays 9 am. 10m and 20-25m. Paradise Bakery Parking lot, Double Tree and Scottsdale Rd, Scottsdale. Contact Betty Denson betty@progserve.com, thepathfinderscycling.com Phoenix Metro Bicycle Club. Saturday and Sunday rides, some weekdays and holidays, 20-60 miles with regroup stops, less-experienced to advanced level rides. Extensive club web site. pmbcaz.org. Pinnacle Peak Peddlers. Saturday Breakfast rides, 6:30 am. 2.5 hrs, breakfast half way. Leave from Pinnacle Peak Cyclery on Pima Road to Carefree. Thursday nights, 6:30 pm, 21-29M. 23359 N. Pima Road, Scottsdale. 480-473-4601, mail@ pinnaclepeakcyclery.com. Prescott Bicycle Club. prescottcycling.org. Red Mountain Brumby’s Cycling Club. Weekly fast or moderate Saturday ride, 5 am. MWF 5 am, Usery Pass, 30M. T/Th 5 a.m. Las Sendas Ride, 23-26M. Sterling Baer, azbrumbys.com. Saturday Ladies Only Bike Ride. Locations vary from week to week. Check http://theladiespac.blogspot. com for details or email Laverne at rastainred@hotmail.com. South Mountain Rides. Road rides every Sat 6 am. Trail rides Thursday nights at 7:30 pm. Meet behind South Mountain Cycle. 3636 E. Ray Rd. 480-706-0858, smcycles.com. Southern Arizona Mountain Bike

Assn. Weekly mountain bike rides/ adventures. Various terrain/levels. All welcome. Tucson. 520-3583338, Pollock@arizona.edu, sambabike.org. Sun Lakes Bicycle Club. 30-50M. Saturdays 6 am. Meet at flagpole at Sun Lakes Cottonwood Clubhouse on Robson Blvd, S of Riggs Rd. golf course of Sun Lakes. Bob 480895-2601. Team LUNA Chix. Monthly free women’s mountain and road bike rides. teamlunachix.com, phoenixmtb@teamlunachix.com, lunachixaz@gmail.com. Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills. Himmel Park, Tucson. Momentum Tribe Multisport Bike Rides. Thursdays: 7:10 pm. Road bike ride, 10 M loop from Tribe. Saturdays: 7 am. Road bike ride, 46M. Meet at Tribe, 1800 N. Scottsdale. Call for times. 480-421-9442, tribemultisport.com. West Valley. Every Monday, Wednesday, & Saturday. Rides around the Sun Cities/ West Valley area. Start at McDonald’s, corner of Reems and Grand Ave. Gene Marchi 623546-8112. WestValley Cycle. Saturdays 6am. 25-60M. A & B Groups. Life Time Parking Lot, Goodyear. Estrella/Verrado. Intermediate to Advanced riders. David 949-212-4000 Vicki 623-5465767 http://members.cox.net/ westvalleycycle/

MULTISPORT/ ADVENTURE RACE FEBRUARY 11 TRI Catching Cupid 2012. 7 am. Reverse Sprint Triathlon. Skyline Aquatic Facility, Mesa. azdolphins.com.

FEBRUARY 26 The 2nd JCC Scottsdale Spring Adult & Youth & Relay Sprint Triathlon & Duathlon. Mini TRI: Adults: 250 yd. Swim, 9.5 mi Bike, 2 mi Run; Maxi TRI: 500 yd. swim, 12.6 mi Bike, 4 mi Run, Youth: 100 yd. Swim, 3.1 mi Bike; 1/2 mi Run, DU: Adults: 1/2 mi. Run, 9.5 mi. bike, 2 mi. Run This race is the first in the 2010 Arizona State Age group Championships. www.trifamilyracing.com.

MARCH 25 Tri for the Cure AZ. Sprint & duathlon, women only. Chandler. Triforthecureaz.com.

APRIL 9

Triathlon. Half IM, >> Marquee Olympic, Sprint. Tempe Center

for the Arts, Tempe. Redrockco.com.

CLUBS AZ Tri Club. Participation is more important than placing. Free triathlon club. East Valley training. Swims at Canyon Lake, and Pure Fitness. Weekly bike rides in Tempe, Mesa and Scottsdale. Runs at Tempe Town Lake. All ages and abilities Dr. Jeffrey Banas. 480-633-6837, drjeffbanas@aztriclub.com, AzTriClub.com. Breakthrough Multisport. Training and coaching plans and programs

The ENDURANCE ISSUE 2011

designed based on individual needs. Youth programs as well. Breakthroughmultisport.com Camelback Coaching. Coaching for all levels of athletes. Camelbackcoacing.com. Durapulse. Training valley-wide for all levels. 480-862-3076. info@ durapulseperformance.com, durapulseperformance.com. First Wave Tri. Weekly Master’s swimming and running at Arrowhead Country Club, biking from Starbucks on 67th Ave & Arrowhead. firstwavetri.com. Gage Total Training. Triathlon and multisport training. All levels welcome. Train in the Ahwatukee/ Phoenix area. Jane & George 480704-1295, info@gagetotaltraining. com, gagetotaltraining.com. Triathlon Training Glendale Community College - Beginner to Elite The class offers inter-class competition, field trips, sponsor discounts, exposure to outside events and … swim, bike, and run workouts guided by experts. The class culminates with competition in a Sprint Triathlon. Class requirements: road or mt. Bike, bicycle helmet, swim goggles running shoes and an open mind. Mark 623-547-5349, trifamilyracing@msn.com. Phone registration: Glendale Community College at 623-845-3333. trifamilyracing.com. Haus Triathlon. Based on friends, fitness, and attainment of personal goals. Beginner to Kona; Weekday and weekend group workouts with periodic social gatherings. haustriathlon.com Landis Triathlon Club. Open for all levels. Training rides, runs and swims. Informative club meetings -with speakers. Landis Cyclery, 480-730-1081, 602-430-1043, mike@mikehughes1.com, landistriclub.com. Phoenix Triathlon Club –Come Tri with us! We are a non-profit organization dedicated to the multi-sport community. Weekly rides / runs, Monthly meetings for schedule see phoenixtriathlonclub.org. TriCats U of A Triathlon Club. Come practice, race, and socialize! Open to all ability levels. U of A Student Recreation Center. 520-241-5437, tomcbrown1@home.com. arizonatricats.com. Tri-Scottsdale Foundation. Goal is to increase awareness of the sport, sponsor races and sponsor athletes. Coaching is available from Gage Total Training and Lewis Elliot Racing. Women’s cycling with No Woman Left Behind. Group workouts schedule online. triscottsdale.org. Tucson Desert Heat Triathlon Club. TDH provides its members with organized group cycling and running workouts every weekend, various training clinics throughout the year, training tucsondesertheat.org or kirk_strang@hotmail.com. Whole Body Coaching. Comprehensive, custom triathlon coaching. All abilities welcome. Ironman experienced. Tod Miller 602-275-9177, wholebodycoaching.com.

HIKING/ CLIMBING CLUBS Arizona Mountaineering Club. AMC promotes rock climbing, mountaineering, and other outdoor activities. Meetings are the 4th Monday of every month at 7 pm at Phoenix Country Day School, 3901 E. Stanford. amcaz.org. Arizona Outdoor & Travel Club. A group that likes to hike, bike, camp, and do 4x4 off-roading. Tuesdays are general meetings. Scottsdale. azoutdoortravelclub.com. Arizona Trailblazers Hiking Group. Open to all hikers and campers. Meets the 3rd Tuesday of odd months (Jan/March/etc.). The club has 3-4 hikes a month from easy to moderate. Yellowallpapaer@hotmail. com, azhikers.org. AZ on the Rocks. Arizona’s largest indoor climbing gym. Fully air-conditioned, showers, fitness equipment. Beginners welcome. Classes for all levels and ages. Near Bell Rd. off the 101 Fwy., Scottsdale. 480-502-9777, AZontheRocks.com. Canine Hiking Club of Arizona. 3-5 hikes per month. All ages, skill levels & dogs welcome. 623-516-9422, jdeben@hotmail.com, mydog8az.com. City of Phoenix Parks and Recreation. Guided outdoor programs in the city’s desert and mountain preserves, including guided hikes, unique series of outdoor yoga classes, programs for kids. phoenix.gov/parks. Flagstaff Hiking Club. Local club that hikes most Saturdays. No meetings but communication through email and monthly newsletter. flagstaffhikingclub.com, adelpha@ npgcable.com. Friends. Hiking, backpacking, and canoeing for beginners to advanced. Mail@friendshiking.com, friendshiking.com. Glendale Hiking Club. Several hikes each month. Meets 2nd Thursday of month at 7 pm. Glendale Adult Center, 5970 W. Brown. 602-230-5391, glendalehikingclub.org. Lost Dutchman State Park. Saturdays 2-3 hours. Guided hikes focus on plants, wildlife & local history. Ask about their Moonlight Hikes. 480-982-4485. Orienteering Club. Phoenix. Clinics, meetings & competitions on finding the way with a map & compass. 480-706-4824. Outdoor Encounters. A Drinking Club with a Hiking and Camping Problem. Age: Mid 20’s to early 40’s. No formal meetings, monthly happy hours. Different events every weekend. 623587-7539, OutdoorEncounters.com. Outdoor Recreation Program Day Hikes. Gilbert Parks & Recreation, 119 N. Gilbert Rd. 480-503-6200. Phoenix Rock Gym. Rock climbing classes. 480-921-8322, phoenixrockgym.com. Senior Trekkers Club. 3-4M. Thursdays 8am. Meet at Sabino Canyon Visitors Center, Tucson. Social hikes for those over 50. Emory 520-296-7795.

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Southern Arizona Hiking Club. Tucson. 50-60 hikes per month for all ages & abilities. 520-751-4513, sahcinfo.org. Southwest Outdoors Club. 2nd & 4th Wednesdays 7:30pm. Hiking, backpacking, kayaking, cross-country skiing, rock climbing, mountain biking. Pyle Adult Rec. Center, 655 E. Southern, Tempe. Ed, 480-921-3821. Sierra Club Singles. Hiking, biking, backpacking, camping, climbing, canyoneering & caving, 480-654-1234. Take-a-Hike Club. Take a Hike is an outdoor club for active adults in Arizona. Variety of activities including hiking, backpacking, rock-climbing. Meet at 6:30-7:00 pm Wed. Old Chicago, SW corner Alma School & US-60, Mesa. 480-694-1195 http://groups.yahoo.com/group/ takeahikeaz/. Tucson Orienteering Club. For beginners to experienced orienteerers. Peg 520-628-8985. tucsonorienteeringclub.org. Wandering Soles Hiking Club. 1st Tuesdays at 7 pm. Weekly hikes throughout Arizona. Members ages 25-40. Boulders, 530 W. Broadway Rd., Tempe. 602-222-2572. wanderingsoles.org.

INLINE/SKATING CLUBS Predator Speed Skate & Cycle Club. Predator Speed Skate Club is the largest speed-skating club in the southwest, and is one of the largest outdoor clubs in the nation. Mark Gaylor 602-274-5840, predatorspeed.org. Phoenix Fun Skate. Monthly skate organized by Phoenix AZ Inline Skate School 480-570-3306, PhoenixAZinline.com. Tucson Inline SK8 Club. Sundays. Afternoon social skate. Fast Eddie 520-722-7434, skatetucson.org.

ROWING/ PADDLING CLUBS Arizona Dragon Boat Association. The association invites young and old, or all abilities to participate in a 2500 year old paddling sport. Svasquez2@cox.net, azdba.com. Arizona Dragon Diva’s. Women’s dragon boat team now forming, all abilities welcome. Practices Tempe Town Lake. info@azdragonriders. com, azdragonriders.com/azdivadragons.html. City of Tempe Rowing Classes. Classes for ages 13 & up & for all abilities & skill levels. Enrollment for our Junior or Masters competitive program is ongoing. 480-350-5200, tempe.gov/pkrec. City of Peoria Outdoor Adventure Kayaking Classes. ACA certified classes for adults and children. Ongoing at Lake Pleasant. Call 623-773-7725. Polynesian Outrigger Canoe Club Na Leo ‘O Ke Kai. Experience island style fun and exercise. Tempe Town Lake, North side of Lake at white umbrel-

30 SWEAT magazine

las on East side of boat launch. Tue & Thu 5:30 pm Sat 8:00 am. Look for Andrew, Janet, Peggy, or Auntie Diane.No equipment needed. 602-821-0641 or 626-200-9440. outriggeraz.com Rio Salado Rowing Club. RSRC member open row. Twice-Daily open rows. Junior rowing for ages 13-17 yrs. old. New classes start beginning of each month. Boatyard, behind the Red River Music Hall on Mill Avenue & Curry Street, Tempe Town Lake. Riosaladorowing.org. Southern Arizona Paddlers Club. Second Monday of every other month starting in January, AZ Game and Fish Building, 555 N. Greasewood Rd., Tucson, 7 pm. vicepresident@soazpaddlers.org, soazpaddlers.org.

RUNNING

Vail Jingle Trail 5k and Santa’s Little Helper 1k. 9 am. Cienega High School, Vail. Steve Taggart, 520-820-6447, www.taggrun.com. Jingle Bell Run. Adobe Dam, Regional Park, Glendale. 623-330-0913

DECEMBER 18 16th Annual Arizona Road Racers Desert Classic 30k, 5k, and 30k relay. 8 am. Rio Vista Park. Hal Gensler 602-954-8341, www. azroadracers.com. ValleyLife 1st Annual Run, Roll or Stroll. 9 am. Rose Mofford Sports Complex, Phoenix. Valleylifeaz.org Frosty’s Run. 10M, 2M. 8 am. Reach 11- Horse Lovers Park, Phoenix. alldistancerunning.com.

DECEMBER 29-JANUARY 1 Across the Years. 72, 48, 24 hour. Camelback Ranch, Glendale. Araivaparunning.com.

DECEMBER 31

DECEMBER 3 Youth for America Run. 5k, 10k. 8 am. Peoria Sports Complex, 16101 N. 83rd Ave., Peoria. grandcanyonbsa. org/10k. 100th Anniversary Boy Scouts of America/Exploring and LFL 5K, 10K and Walk. 8 am. Peoria Sports Complex, 16101 N. 83rd Ave., Peoria. Steve Pomerantz 602-778-6982.

DECEMBER 4 2010 Jingle Bell 5k Run/Walk. 9 am. Prescott Town Square, Prescott. Judy Howell, 602-212-9902. 24rd Runner’s Den/Fiesta Bowl Half Marathon and 5k. 7:30 am. Scottsdale Civic Center Plaza, Scottsdale. Race Place Events 602-277-4372, raceplaceevetns.com

DECEMBER 10

Desert Runner Trail Series McDowell Mountain Frenzy. 5k, 10M, 25k, 50K. McDowell Mountain Regional Park, Fountain Hills. Araivaparunning.com. Sally Meyerhoff 5K. 8 am. Kiwanis Park, Tempe. run4sal.com. The 12Ks of Christmas. 12k, 1.2k. 10:12 am. Mesa HohoKam Stadium, Mesa. Fieldworks Events & Marketing, Inc. 480-609-3978, www.12ksofchristmas.com.

DECEMBER 10-11 Tucson Marathon & Fitness Fest. Sat. 10k, 10k Relay, 5k. Sun. 26.2, 13.1. 7 am. Oracle to Oro Valley, Tucson. Tucsonmarathon.com.

DECEMBER 11 Iron Girl 5k, 10k. >> Athleta Market Street at DC Ranch,

Scottsdale. Irongirl.com Tucson Cat Mountain Mud Run. 8 am. Double V Ranch at Kinney and Bopp Rd., Tucson. Mudruntucson.com. Rillito River Run or Walk 5k/10k. 5K, 10K. 9 am. Brandi Fenton Memorial Park, 3482 E. River Rd. Tucson. volunteersoaz.org. New Balance Girls on the Run 5k. 8:50 am. Kiwanis Park, Tempe. gotrmc.org. Winter Haven Run through the Lights. 5:45 pm. Winterhaven Square, Tucson. azroadrunners.org.

DECEMBER 17 DESERT Solstice. 24 hour/100 mile. 8 am. Central High School Track, Phoenix. Araivaparunning.com.

Midnight Madness Run. 3M. 10:30 pm. Rose Mofford Park, Phoenix. www.runningmasters.net ARR 24 Hour Run to the Future. Victory Lane Sports Complex, Glendale. Phil Davis, 602-954-8341, www. arizonaroadracers.com.

JANUARY 1 4th Annual New Years Day 5K. 9 am. Run. Papago Park Ramadas 9 & 10 Phoenix. Peggy 623-362-8438

JANUARY 7 **XTERRA White Tanks. 19k, 4M. 8 am. Whit eTank Regional Park, Wadell. aztrailrace.com. Kyrene de la Paloma Family Fitness 5K & 1 Mile Dove Dash. 8 am. Kyrene de la Paloma Elementary-Chandler, 85226 Chandler. www.palomapta.org. 8th Annual Run to Remember. 5k. 8:30 am. Run. Wesley Bolin Memorial Park. Phoenix. Laura Fisher 602-399-2740. Castle Hot Springs 22 Mile.

JANUARY 8 27th Annual Resolution Run. 9 am. Papago Park Ramada 9 & 10, Phoenix. www.runningmasters.net.

JANUARY 14 Great Expectations Academy Feeling Fit 5K Run/Walk & 1M Famiy Run/ Walk. 9 am. Great Expectation Academy, Sahuarita. Steve Taggart 520-820-6447. Phoenix Childrens’s Hopsital Kids Rock. 9 am. Downtown Phoenix. Competitorgroup.com. Kids Rock JANUARY 15 P.F. Changs Rock ‘N’ Roll. 26.2M, 13.1M, Kids Rock. Staged in the Valley of the Sun around the cities of Phoenix, Scottsdale, and Tempe. www.rnraz. com.

JANUARY 21

Rumble Trail Runs. >> Coldwater Estrella Mountain Regional

Park, Goodyear. aravaiparunning. com. Walk Together for Youth 5k Walk/ Run. 8 am. Riverview Elementary School, El Mirage. 623-476-9651.

JANUARY 22 Sun Run 5k & 10K for Pima College T&F. 9 am. Reid Park, Tucson. Arizonaroadrunners.org.

The ENDURANCE ISSUE 2011

Family Fitness 5k & 1.3 Mile Run. 9 am. Chandler Blvd/Rural Rd-Pueblo Middle School, Chandler. http:// familyfitness5k.blogspot.com

FEBRUARY 11

Northern Arizona Trail Runners Association. NATRA’s mission is to promote trail running in Northern Arizona to folks of all abilities. Saturday group runs on various trails. nsw1731@earthlink.net, natra.org. Phoenix Hash House Harriers. A drinking club with a running problem hosts non-competitive “Hare & Hound” runs “hashes” each Sat. at various locations. 602-230-JERX, http://phoenixhhh.org/. Run AZ. 7 pm. Tues. & Thur. runs. Run AZ, 48th & Warner, Ahwatukee. 480-592-0900. runaz.net. RunFar Arizona. West Valley half and full marathon training, and general running program. runfaraz.com, runfaraz@cox.net. Rx Running. Comprehensive, individualized programs. Flexible meeting times. Nationally certified running coaches. 480-491-3506, RxRunning. com, coach@RxRunning.com Sole Sports Running Club. Group Runs and Marathon Training. Long Runs Sat. & Wed. Mornings, Mon. & Thur. evenings. Track Workout Wednesday Evenings. solesportsrunning.com. Team in Training. Training for Rock N’ Roll AZ. Teams to walk or run a variety of marathons to help find a cure for leukemia. All fitness levels welcome. 602-788-8622, 800-568-1372. The Lightning Track Club. Phoenix. Athletic and speed training. Coach Mo. 480-217-0175, mstreety@hotmail.com, coachmospeedcamp.com. The Running Shop. Weekly Wednesday evening group runs. 6:00 pm. Open to everyone. 3055 N Campbell suite 153, 520-325-5097, runningshopaz.com. Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/ Tempe area. 480–821-0471, zoniehhh.org.

the skirts. Tempe Town Lake. www. redrockco.com.

CLUBS

JANUARY 28

Dash Phoenix/ >> Scavenger Scottsdale. Dos Gringos Old

Town, Scottsdale. 12 pm. Scavengerdash.com. Arizona Road Racers Desert Classic. 26.2M, 13.1M, Relay, 5k. 7 am. Riverboat Village, Surprise. Arizonaroadracers.org. 7th Annual Walk n Roll Dog Walk, Wheelchair Roll. 10 am-2 pm. Tempe Town Lake. walknrolldogwalk.org. London’s Run presented by Positive Impact. 7 am. 13.1M, 10k, 2M Schneph Farms, Queek Creek. Londonsrun.org. The Retro Run. 9 am. Kiwanis Park, Tempe. 4peaksracing.com McDowell Sonoran Challenge. 9 am. 136th Street & Dynamite, McDowell Sonoran Preserve. 480-998-7971. Yuma Territorial Marathon & Half Marathon. 7 a.m. Cocopah Resort, Somerton. Yumamarathon.com

JANUARY 29 Sunrise at Old Tucson Trail Run. 8 am. Old Tucson Studio, Tucson. Arizonaroadrunners.org.

FEBRUARY 4

McDowell Mountain. >> XTERRA 15M, 7k. 8 am. McDowell

Mountain Park, Fountain Hills. aztrailrace.com. San Tan Scramble Trail Runs. 7 am. 9k, 25k. Queen Creek. Araivaparunning.com. Sedona Marathon, Half, 10k, 5k. 8 am. Sedona. Sedonamarathon.com.

FEBRUARY 5 Year of the Dragon 5k. 9 am. Papago Park, Ramadas 9 & 10, Phoenix. Runningmasters.net. 5k. 2 pm. Women >> SkirtChaser get a head start, men chase

FEBRUARY 24-25

Ragnar Relay. 200.5 miles. 12 OR 6-person teams run from Wickenburg to Tempe. ragnarrelay. com/race/delsol.

CLUBS American Diabetes Association. TEAM DIABETES. Walk. Run. Cure. Join us and help children and adults with Type 1 and Type 2 diabetes. Training programs designed for all levels with a supportive TEAM environment! Michelle, 602-8614731 x7095. Feel The Heat Track Club. Tues & Thurs. 6:30 pm. Youth, Open, Submasters, & Masters Athletes. USATF Certified & Experience Coaching. Our Coaches are athletes also! Stop by and try us! Marcos de Niza HS, Hamilton HS, McClintock HS. 480235-4587, speedbyrawle.com Marathon Coaching Consultants. “Human kindness through running” Running Club and Personal Training Across the Valley. Group runs: Saturdays, Sundays and Mondays. Track workouts: Tuesday and Wednesday. Coach David Allison: 480-326-1495, marathoncoachaz.com.

SWIMMING Arizona Masters Swimming. Non-profit organization dedicated to promoting aquatics fitness and swimming events within the State of Arizona. Part of United States Masters Swimming. 480-365-0037, azlmsc.org. Camelback Coaching. Swim workouts at noon M, W, F. 12-1pm. Scottsdale JCC. Drop ins welcome. 480-3633867, camelbackcoaching.com Sun Devil Masters. Variety of programs. 25+ workouts a week. Scottsdale and Tempe pools. 602818-4790, sundevilmasters.com.

MISCELLANEOUS DATES & TIMES ARE SUBJECT TO CHANGE, PLEASE CALL THE INFORMATION NUMBER PROVIDED. Free calendar listings are available to events with specific dates & ongoing activities that are free & open to the public. Listings are limited to space available and subject to publisher’s approval. If you would like to see your event listed, send your notice before the 5th of the preceding month to: calendar@ sweatmagazine.com

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ANNUAL BIKE ISSUE

COMING MARCH 2012 Annual Bike Issue • Bike Shop Directory

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