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SWEAT magazine

August 09

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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

august 2009 >> Vol. 18 >> No. 8 www.sweatmagazine.com

Columns Features

14 Healing Foods

Patricia Bathurst provides a recipe for healing faster

16 Loco for Local

Sue Berliner provides a primer on buying local

Strength Training on the Cheap Jenna Grover finds some inexpensive ways to build muscle

Publisher’s Note. . . 6

Gotta Have It . . . . . 12

A Mountain Biker I Will Be by Sue Berliner

Green Creatine, Foggle, Yoga Guide, SweetLeaf Stevia

Fast Breaks. . . . . . . . 8

Sweat Shorts. . . . . . 26

PF Chang’s Get Fit, Fit Kids, The Dailey Method, Climb Phoenix, Camp Grasky

Barn Burner, Gheral Brownlow 10k, Run for the Creeks

On Schedule. . . . . . 10 Tour de PV, Tour de Scottsdale, PBR Tri, Red Rock & Unified Tri

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

On this page Jason Lohman of team J Lo (left) and cowboy solo rider Michael Cronin are out of their saddles at the Inaugural Barn Burner in Flagstaff

August 09

SWEAT magazine

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. 18 >> No.8 >> august 2009

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A Mountain Biker I Will Be

am not a mountain biker (check out my ride). My real goal for the summer is Pikes Peak, Barn Burner just happened to fit in my schedule. A-list events for the year included: an annual rim-to-rim-to-rim of the Grand Canyon in May and the Pikes Peak Double (don’t ask) in August. After the Canyon double crossing, cycling was part of the Peak training schedule. Riding would complement the trail running and multiple repeats hiking Camelback Mountain preparing for 14,115 feet elevation required. Barn Burner would be a long day on the bike in cool climate and away from cars. Red Rock Company race promoters, Kimo Seymour and Mike Melly, promised the 26-mile loop course was “roadie friendly” with only a few short gnarly spots. I believed them, how silly of me and forgetful too. In 1992 I swore off mountain bike racing after my first and only fearful and tearful experience in 1992 on Thumb Butte in Prescott. In my naivety, I signed up for the Cowboy division and planned to ride 104 miles solo. Long-time friends and experienced mountain bikers, Will Snyder and Michelle Dehaan convinced me four loops would be insane. It would be brutal, especially since my last 100mile day on any bike was the 2005 RAGBRAI. And in case I forgot to mention…I am not a mountain biker. Will offered a bike with suspension. Instead, I opted to modify my fully rigid 1992 Bridgestone MB1, with wider tires and left the farmer’s market produce-carrying panniers at home. The rack remained. The goal became three loops. I skipped the course pre-ride, fearing I would bail on the event as some did. Rain drenched the course race morning. Isn’t that special? Not, but isn’t muddy supposed to be part of the fun and challenge of the sport? The rain subsided by race start but mud remained. I had plenty of time to complete my ride, so waited till the course cleared and had the mud bog all to myself. That provided a chance to get a handle on the terrain without fear of dealing with other riders. The short initial loop around camp worried me as tires filled with mud and slipped on the trail. Once on the hard packed forest service road, most mud flew off and bike handling became manageable. I settled in and road the technical stuff far better than expected. Don’t interpret this to mean the course was easy, far from it. Rugged roads and Flagstaff altitude are always a tough challenge. It was increased upper body strength that led to better bike handling. I even caught a few people. Sans suspension, the steep rocky downhill section on the back-third badly beat me up. After completing the first lap, I needed a break, snacks and a wardrobe change plus my hands and bum were numb. Once back on the course riding my second loop, I was in the thick of it with other riders. The MB1 (not my stellar riding style) drew lots of attention. Fellow riders passed by shouting out “Great classic ride,” “Way to go retro,” and “Old school, hard core.” I rode stronger through the first half of the second loop, enjoying the experience. I was proud of pushing my limits and attacking the first set of hard climbs. After that set and before the rocky descent, I felt a twinge in my legs. The cool bike kudos now caused me to curse and dream about suspension. I knew to dial down. Once tired and sore; risk of injury and accidents (in all sports) soars. I meandered slowly down the gnarly descent, walking the bike at times. Aside from the three loop goal, other goals included having fun and staying upright. Head plants were not part of the E-ticket fun ride plans. After finishing the second loop and checking in at the Barn, I was happy to skip the third loop and call it day. A great adventure! I look forward to Barn Burner 2010, on a team and fully suspended (then a mountain biker I will be). As far as the MB1, it has a place in my heart and life. It is best suited for regular transportation to Camelback Mountain and the Farmers Market.

SWEAT magazine

August 09

Publisher

Sue Berliner

Magazine Magazine

sue@sweatmagazine.com twitter.com/sweatprincess

Editor at Large Joan Westlake

editor@sweatmagazine.com

Calendar

calendar@sweatmagazine.com

Contributing Writers

Nancy Clark Shelli Read Sharon Salomon Stephanie Spence Rhona Melsky

Photographers Randy Berryman Heather Hill

Accounting

Hiroko Tsugawa

Intern

Jenna Grover Dani Goff

Distribution Metro Phoenix Pogo Distribution www.pogoonline.biz Southern Arizona Presidio Distribution kenkeppler@presidio distribution.com SWEAT Magazine 5743 E. Thomas #2 Scottsdale, AZ 85251 tel 480-947-3900 fax 480-947-1215 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 2008 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.

Art Direction & Production Switch Studio sweat@switchstudio.com

Creative Director Jim Nissen

Art Director Erin Loukili

Designers

Kris Olmon Chaidi Lobato

Copy Editor

Lynn Mushorn

Advertising Arizona Michelle McBay

michelle@sweatmagazine.com

National

Advertising Director Doug Kaplan doug@gen-a.com northwest Mary Jansen mary@competitor.com southwest Justin Sands jsands@competitorgroup.com southcentral Brian Hasenbauer bhasembauer@competitorgroup.com mountain states Katie O’Connell katie@rockymountainsports.com footwear John Smith jsmith@competitorgroup.com midwest/east Amy Kaplan amy@gen-a.com west coast events/non-profit Kelly Trimble ktrimble@competitorgroup.com

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Patricia Bathurst Since moving to Arizona from Philadelphia nearly a decade ago, prolific freelancer Patricia Bathurst has written about everything from psychics and karaoke bars to genetic research in cancer. An admitted foodie, she loves to cook almost as much as she loves to eat. In this issue, she writes about healing herbs and foods that might give you a competitive edge.

Shelli Read Shelli is our Northern Ariz. go-to-gal. She resides in Prescott Valley and is a fourth grade teacher and a freelance writer. She loves to read, travel, practice yoga, and play in-line hockey. Hockey is one of her passions. She named the Arizona Sundogs, the reigning 2008 Central Hockey League champions. She started running 10 years ago and fell in love with the sport. She completed her first marathon, the San Diego Rock -n- Roll Marathon, in 2003, and has since competed in numerous half marathons and 10Ks. She co-directs the September Tour de Pee Vee foot race in Prescott Valley. When she needs a break from home, she and her head to their second home in San Felipe, Baja Calif. This month, Shelli reports on Gheral Brownlow Memorial 4th of July 10k and 2 mile.

Jenna Grover Jenna Grover recently finished her first year at the University of Arizona, where she is a member of the Tricats triathlon team. She is working toward degrees in Visual Communications, Spanish and Portuguese. Jenna says her ultimate goal is to combine her passions for multi-sports, art and her faith into a fun and energetic career. Her hope is to be designing advertisements and magazine page layouts as well as cd and book covers. This month she took a stab at her first feature Strength Training on the Cheap and handled On Schedule and contributed to several SWEAT columns.

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One cannot think well, love well, sleep well, if one has not dined well. –Virginia Woolf, author

Crohn’s & Colitis Team Challenge A Healthy High Is 7,200 feet high enough? If so, you might consider attending Grasky Endurance’s High Altitude Camp in Flagstaff. The triathlon camp goes from August 28 until September 3 and is loaded with great features. Besides featuring prime coaches Brian Grasky and Bill Daniell, the camp highlights are gorgeous trail runs, rides to the Grand Canyon with brick runs along the rim, open water swims and swim video analysis! As if that isn’t enough, Hammer Nutrition is kind enough to provide nutrition supplies for the whole week. The camp is geared for those training for a half or full IM, but don’t be shy- all abilities are welcome. Go get your healthy high on. For more information go to www.graskyendurance.com or shoot an email to Coach Grasky at brian@graskyendurance.com.

Valley Forward Today the Valley is recognized for its roller coaster real estate market. With the large population growth over the past several decades, few ‘Zonies know the Valley of the sun largely exists due to it’s agricultural legacy. For years, the economy was built on the five C’s – cattle, cotton, citrus, climate and copper, but such is not the case in today’s commercial marketplace. On June 30, Valley Forward Association hosted a luncheon focused on Arizona and “Food –How It Gets To The Table.” The good news is we are seeing a resurgence in the “local-first” mentality of agriculture in Arizona. Keynote speakers included Robert McClendon, owner of McClendon Farms; Leslie Curry, metro educator for Whole Foods Market and Michael Stebner, executive chef at True Food Kitchen. Valley Forward Association brings business and civic leaders together to promote cooperative efforts to improve the environment and livability of Valley communities.

SWEAT magazine

Cooking is like love. It should be entered into with abandon or not at all. –Harriet Van Horne, columnist and critic

Fit Kids Fit Kids Running Program is popping up all over the state as a program to end childhood obesity. Chances for Children organizes the program and holds it for kids ages six to twelve. The program motivates children to be physically active, educates them about fitness and nutrition and provides team shirts and race entries. Paid races include Ford Arizona Ironman Kids one mile run, P.F. Chang’s Rock and Roll Marathon Kids one mile, Skirt Chaser Mini Chase and Arizona Spring Fling one mile. The program focuses not only on fitness but also goal-setting and self-esteem. By focusing on the physical and mental aspects of health, children are likely to feel good about themselves and to want to be active. Fit Kids Running Program can be implemented in the community, before and after school and even in schools. Check www.chancesforchildrenaz.com to find a Fit Kids near you and learn more about ending childhood obesity.

August 09

Crohn’s & Colitis Team Challenge is more than a half marathon-training program; it is a way to fight Crohn’s disease and ulcerative colitis. Together both diseases affect around 1.4 million American adults and children. Proceeds go to Crohn’s & Colitis Foundation, who gives 83 cents of every dollar to mission-critical programs like finding cures or helping those affected by these diseases. The foundation is currently ranked third among health nonprofits in percentage of expense given to research and consistently meets the standards of organizations that monitor charities. This half marathontraining program prepares participants in 16 weeks for the December 6th Rock N’ Roll Las Vegas Half Marathon. Participants have a local team to train with and professional coaching. The Phoenix chapter’s first of five informational meetings is Wednesday August 5 at 6:30 p.m. in the Eldorado Community Center. Additional meetings will be held on August 6, 11, 13 and 20. The official kick off meeting also takes place on August 20. To get specific times, locations and more information call 480-2463676 x-303or visit www. ccteamchallenge.org. www.sweatmagazine.com

It is Time to Rock N’ Roll January 17, 2010 is not that far off, especially if you are training for a marathon. Luckily, training programs for the annual P.F. Chang’s Rock ‘n’ Roll Arizona Marathon are officially beginning this month. Want company and coaching? Walkers and runners can join official charity training programs. Team in Training, Team Tempe, Chances for Children, DetermiNation (American Cancer Society) and Team D (American Diabetes Association) are just a handful of the official charity programs. Official charity training gives expert coaching and supports good causes at the same time. Or create your own Get Fit Challenge team. Get Fit programs motivate businesses to be healthy and encourage fun outside of the office. The Get Fit Challenge also offers a free monthly seminar series with topics about training, nutrition, motivation and tips on how to build successful teams. Athletes’ Performance will be running free clinics as well. The seminar schedule can be viewed online at www.rnraz.com. So no excuses, there are lots of options to keep you motivated, find camaraderie and reach your fitness goals while impacting the community. More information is available at www.runrocknroll.com.

Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and energy of the earth in a Twinkie. –Astrid Alauda, author Fight for Air Need a change from your garden variety 5k? How about stair climbing in a fight for air? The Arizona chapter of the American Lung Association presents their annual Climb Phoenix on October 25th in the Towers at Renaissance Square. 53 floors, 2 buildings and 1,272 steps. Not sure if you can handle it? Climb coach Julie-Rae Steinmeyer designed plans for a variety of abilities. An intermediate plane follows. For more details on the event call 602-258-7505 or visit www.climbphoenix.com.

EXAMPLE of Intermediate CLIMB PLAN Calendar

Monday

HIKE/STAIR

20 flights

JOG/WALK

Tuesday

Wednesday

Thursday

REST

30 flights

30-40 mins

REST

20 min interval

Friday

Saturday 45-60 mins

30 min hills

BIKE

20 min speed

REST

30 min interval

BOOT/ CAMP

30 mins

30 min Core Stability/ Flexibility

30 mins

STAIRS climbed to date

30 min Core Stability/ Flexibility

Training Tips

Training Goals

• Stay within your training, physical limitations, and abilities • x- train with your cardio • Train w/ Water and Electrolytes • Pace yourself • Fuel yourself- This is not a time to diet! • Make a Plan- not a warrior time!

• Increase your flights only 4-5 a week for beginners. 5-10 for intermediate. • By September 27th you should be able to reach 35 flights. • By October 16th you should be able to reach 40 flights for beginner & 45 flights for intermediate.

The Dailey Method

On June 25th the San Francisco Bay area’s original barre class, The Dailey Method, landed in Scottsdale. The Dailey Method is a unique combination of ballet barre work core conditioning, stretching and strength exercises. Publisher Sue Berliner found the class to be a good total body workout. She found the stretching very beneficial. The one-hour class effectively strengthens, tones and lengthens the entire body. Light weights are utilized to define the upper body while mat and ballet barre work target thighs, seat and abdominals. Each muscle group is worked through high repetition using a small range of motion. Then the muscle group is alternately stretched to lengthen the muscle. The Dailey Method Scottsdale is located at 7001 N. Scottsdale Road. To find out more call 480.248-6440 or stretch into www.thedaileymethod.com.

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Spice is life. It depends on what you like… have fun with it. Yes, food is serious, but you should have fun with it. –Emeril Lagasse, chef

August 09

Nutrition Coaching

A nutritionist can be an extremely useful guide to optimal health and peak performance. One nutrition private practice, Nourishing Results, recently expanded its base from Tucson to include cities all over the state. Founded in December 2008, Nourishing Result’s mission is to provide education and tools that inspire each individual to achieve health and performance goals. The company uses whole foods, not supplements, and makes menus according to each person’s needs. Owner Hana Feeney is a Registered Dietitian and Board Certified Specialist in Sports Dietetics. Her personal nutrition coaching is for the clinical, sports and weight managementminded. She also holds a nutritionist position at a health resort, regularly lectures and has a weekly radio segment. To reach Nourishing Results call 520429-3418. Recipes, nutrition tips and more information is available at www. nourishingresults.com

As for butter versus margarine, I trust cows more than chemists. –Joan Gussow, Columbia Univ. nutrition professor

Letter: Sweat Magazine over the years has had a great range of articles and features that I have really enjoyed. The June 2009 MAN issue is one of the best. As a 43 year old guy with a nasty gym habit, it is great to see guys like Joel Gerber & Roger Fowler that demonstrate what a strong dedication to the fitness lifestyle can do. My wife and I start our day at the gym at 5 am and at 7000ft (in Flagstaff) so we can see what can be done with some perseverance and what the body is capable of. Keep up the great work Sweat Magazine. John Hammond Flagstaff

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August 22 Absolute Bikes Mountain Bike Race Absolute Bikes & St. Mary’s Food Bank Alliance team up to put on a race that will benefit Feed the Hungry in the Flagstaff community. The course consists of one 10-mile loop. Beginners and teens complete one lap while the sports class and experts complete two or three laps respectively. The course has about 825 feet of elevation gain and is roughly 65 percent single track and 35 percent dirt roads. The trail will be marked race day- not before- so be sure to know the course beforehand. The race has a cap of 300 riders, and the rules are “first paid first entered.” The race begins at 9 a.m. and ends at 1 p.m. All participants that finish after the cut-off time are not considered to be racing. The race starts and finishes at FS164 B and the 180. For more information, go to www.absolutebikes.net.

September 12 Red Rock and Unified Triathlon Do you think you can hang with Special Olympics athletes? Here’s your chance to find out. The Second Annual Red Rock Sprint and Unified Triathlon takes place at DC Ranch Health Club and Spa. The sprint tri consists of a 300 yard swim, 20k bike and a 5k run. In the Red Rock sprint athletes can compete individually or on a relay team. In the Unified triathlon, athletes are teamed with Special Olympics athletes for a super-sprint. Cost to participate in the sprint is $75, fundraising beyond that amount is an option. For the Unified race there is no cost to participate but donations and fundraising for the beneficiary Special Olympics Arizona would be appreciated. Top fundraisers have already raised over $300, and the more you raise, the more you can win. Space is limited. For more info and to register visit www.soaz. org/events/triathlon.asp.

September 19 Tour de Pee Vee The Town of Prescott Valley and the Boys and Girls Clubs of Central Arizona are offering a great event to really kick off the fall season. Tour De Pee Vee provides runners with a half marathon, 10k, 5k and a two-mile walk course- a distance for everyone! All races start and finish

under the east arch at the Prescott Valley Town Center, which is at an elevation of 5,145 feet and is the highest point of all of the courses. While most races go through Prescott Valley’s most popular areas like Town Hall, Mountain Valley Park and Glassford Hill, the half marathon also includes a portion of the Peavine Trail. The entry fees range from $25 to $50 depending on the distance, and all proceeds go to the Boys and Girls Clubs of Central Arizona. There is an option to fundraise or pledge $150 to the club and get the race fees waived. Races start between 7 and 8:30 a.m., so come to have a great time and benefit a good cause. Contact race director Chris Woods for more information or go to www.tourdepeevee.com.

September 27 Las Vegas Triathlon Not only does this event have Sprint and Olympic distances, but also a Half or relay! The race takes places at Lake Mead National Recreation Area with the start at LMNRA Boulder Beach. Wetsuits are fine for this event. The course then goes on to flat loops with some small hills only to end with a scenic run along the beach, finishing at the water’s edge. The races start at 6:40 a.m., 7:10 a.m. and 7:30 a.m. and vary in cost. The prices are discounted this year since it is the 25th anniversary of the first race so don’t miss out! More info provided at www.mountainmanevents.com.

October 4 Seville Sports Club Mini & Maxi Sprint Tri Ready for a beginner-friendly triathlon? In Gilbert, Seville Golf and Country Club and TriFamily Racing are hosting four races- a mini sprint, maxi sprint, duathlon and youth triathlon. The mini race is for those who want to try their hand at a triathlon without committing to a full sprint, while the maxi is for those seeking a greater challenge than the mini. All triathlons begin in the non-threatening, heated pool of Seville Country Club, continue out onto a police-barricaded bike course and finish with a sidewalk run. Although the course is described as “pancake flat,” the bike course winds through the gorgeous golf course for some scenery. The youth triathlon is the first to begin around 6:45 a.m. and after that race is done the other events begin. It’s estimated the adult swim

will start at 7:45 a.m., so bikes need to be in the transition area by 6:45 a.m. at the latest! The costs range from $45 to $89, or $140 if a group of adults want to do the maxi relay. Costs rise after September 10. For all the details go to www.trifamilyracing.com.

October 4 Tour de Scottsdale This year Tour de Scottsdale switches it up and offers a $3,500 competitive prize purse for the CAT 1 and 2 cyclists. Nothing changes for the recreational cyclists, they still get to enjoy the scenery at a pace above 10 miles per hour. All participants will begin at 7 a.m. and ride around the gorgeous McDowell Mountains in North Scottsdale, through Phoenix, Cave Creek, Carefree and end up at DC Ranch. Competitors begin on Thompson Peak Parkway at the Arch and recreational riders start at Market Street Bridge at DC Ranch. The post ride expo and celebration goes from 9 a.m. to 2 p.m. at Market Street in DC Ranch. The party is complete with music, food and merchandise. Proceeds of the race benefit the McDowell Sonoran Conservancy and the DC Ranch Community Foundation. For more info and to register, ride into www. DCBadventures.com.

October 11 PBR Urban Dirt Off-Road Triathlon Red Rock Co. is taking triathlon off the road with this sprint triathlon. Athletes begin on the north side of Tempe Town Lake, by the boat ramp west of the Marina, near the volleyball courts. Wetsuits may or may not be allowed, so stay updated on the lake’s temperature. After the swim, athletes will transition into the bike course, which is two loops in Papago Park. The bike course has some flat and fast riding, but hills are to be expected on the run. The run is on trails in Papago Park, which is littered with hills, single tracks, rocks and sand. All hard work is paid off with a Slip-N-Slide finish. The triathlon starts at 7:30 a.m., and Red Rock Co. encourages spectators to be parked by 7:45 a.m. under the 202 along Lake View Drive and Mill Avenue. Then spectators can walk to the site. For anyone that is interested, Red Rock Co. will also be hosting two pre-rides and runs before the event. Consider it a pre-party. The cost is $85 until August 30, $100 after. Visit www.redrockco.com for more information. S

August 22

September 12

September 19

September 27

October 4

October 11

Absolute Bikes Mountain Bike Race

Red Rock and Unified Triathlon

Tour de Pee Vee

Las Vegas Triathlon

Seville Sports Club Mini & Maxi Sprint Tri

Tour de Scottsdale

PBR Urban Dirt Off-Road Triathlon

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Green Creatine

TriSWIM and Foggle Is the smell of lingering chlorine and green hair getting old? TriSWIM offers a solution. Their shampoo, conditioner and body wash are specifically designed to gently remove chlorine and residue from skin and hair. The products smell awesome, work like a charm and come in two and eight ounce bottles. Does it drive you crazy when the minute you dive in the pool your goggles fog? TriSWIM developed Foggle to prevent fogging before or during a swim. Simply dry off the goggles and wipe with a Foggle towelette. The packets are small and portable, ideal for athletes to carry out to the pool. Besides being left with a silky mane and undisturbed workout, SBR Sports Inc. supports the Challenged Athletes Foundation and their tubes and canisters are all recyclable. SWEAT staffers are definite fans of these products, so go to www.tri-swim.com to order. Costs range from $.60 to $13.

SweetLeaf®

Concerns over chemical sweeteners are not new. Looking for alternatives, SWEAT brought stevia, a natural sweetener, to the attention of our readers more than ten years ago. Stevia is a zero-calorie, zero-carbohydrate and zero-glycemic index sweetener. It is derived directly from the leaves of the stevia plant, a naturally sweet plant native to Paraguay, and is 30 times sweeter than sugar. Right in our own backyard is Gilbert-based Wisdom Natural Brands, the leading US manufacturer of stevia products and SweetLeaf® Sweetener™. The product comes in convenient single-serving packets and liquid forms. James May, the founder of Wisdom Natural Brands, was involved in bringing Stevia to the United States more than 25 years ago. Publisher Sue Berliner taste-tested the SweetLeaf Hazelnut Flavored Liquid Stevia in her post workout smoothie. The smooth sweetness and slightly nutty flavor enhanced her favorite young coconut and raw chocolate smoothie. At only a penny per drop, it can easily dress up the taste of water, coffee, tea, yogurt, cocktails, whip cream, smoothies and ice cubes. The uses are endless. To add sweetness to your life and see the complete line of SweetLeaf® products, visit www.sweetleaf.com

Getting nutrients to the muscles before and after a workout is vital to performance and recovery. There are a plethora of products to help but many are loaded with fillers or low-quality ingredients. Windhawk® Balanced Naturals® Green Creatine™ does it without the fluff. They developed their product with high quality ingredients, using creatine in the form of creatine magnesium chelate and minerals in the form of amino acid chelates. In addition to the creatine, the supplement includes glutamine, iron, zinc, copper, manganese, chromium and potassium. It is also formulated with a blend of brown rice and spirulina to provide a food source of essential amino acids needed for building muscle. It is 100 percent free of dairy, soy, inorganic mineral salts and magnesium stearate (an industry standard flowing agent used in manufacturing most supplements). Easily mixed with water or a favorite juice, SWEAT staffers found the powder beneficial to their recovery- especially after amping up the intensity and duration of workouts. For all the details visit www.windhawk.com.

The Athlete’s Pocket Guide to Yoga

Now there really is no excuse for endurance athletes to skip stretching. Thanks (or maybe not) to Sage Rountree’s pocket guide, all athletes have a user-friendly manual to deepen their yoga practice, prevent possible injury from tight muscles and find their breath during tough workouts. The book has a short but thorough intro about breathing, poses and equipment and then gets to the good stuff. Organized by specific body parts and pre-made workout routines, the guide is genius for athletes looking for a quick and effective stretch or for those seeking to balance training with yoga. Better still, Rountree encourages athletes to make their yoga practice their own. This includes wearing grungy clothes, tuning out to music favorites and ultimately enjoying their experience. As an endurance athlete and coach, Rountree definitely knows what athletes are looking for, and her book has all the right ingredients. Sweat staffers highly recommend you pick this one up- $15.95 at bookstores and online at www.sagerountree.com.

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August 09

SWEAT magazine

Good For What Ails You A recipe for faster healing by Patricia Bathurst

he secret to going faster, longer and stronger may be in your pantry. From ancient times, mankind knew some foods enhanced health and fitness. Hippocrates, way back in the fifth century B.C., said, “Let food be thy medicine and medicine be thy food.” Today, research show us there are indeed “super healing foods” actively working to boost immune systems; assisting in building and healing muscles and nerves; and helping fight or even prevent many diseases. No big surprise that chicken soup is a worldwide remedy for colds and almost anything else that ails you. University of California – Los Angeles School for Medicine pulmonary specialist Irwin Ziment, M.D. and Stephen Rennard, M.D., chief of pulmonary medicine at the University of Nebraska Medical Center, closely studied the soup and discovered that an amino acid released from chicken during cooking chemically resembles acetylcysteine, often prescribed for bronchitis and other respiratory problems. Along with the inflammation-checking chicken, the typical ingredients of carrots, parsnips, turnips and celery are loaded with vitamins (especially vitamin C) and minerals. That’s good, because phytonutrients act as antioxidants, stimulate the immune system, positively affect hormones and act as antibacterial or antiviral agents. Knowing which foods are high in vitamins, minerals and phytonutrients can help you develop a performance-enhancing diet.

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Chris Spooner, N.M.D., of Vernon, British Columbia says, “The challenge of melding performance with nutrition is that we’re all different. Ultimately, for optimal athletic performance, it’s what your diet is over the course of time.” “You need to think through what you’re eating,” recommends Brandie Gowey, N.M.D., of Naturopaths International, Flagstaff. “There is no perfectly right answer. Everyone’s

It’s critical to know what you can and cannot eat – how your body reacts to different foods. —Brandie Gowey, N.M.D.

different. It’s critical to know what you can and cannot eat – how your body reacts to different foods.” Establishing a basis for a healing approach to diet, Dr. Gowey suggests, lies in finding a balance. Generally, a daily diet should contain 60 percent fruits and vegetables, 20 percent fats and 20 percent protein. “It’s really an approach very close to the Mediterranean diet,” points out Jennifer Ricketts, Ph.D., R.D, a professor of nutrition at the University of Arizona in Tucson. “There is more and more evidence showing a highly processed diet, with lots of refined carbo-

August 09

hydrates, contributes to heart disease and diabetes.” “When you’re working out (regularly),” says Alex de Soler, N.M.D., Tempe, “you need proteins, carbohydrates and fats. Proteins help stimulate muscle building, carbohydrates increase protein synthesis, and fats – especially those with omega acids – help to increase metabolic processes and heighten the fluidity of cell membranes.” Vitamins A, C and E, as well as the B vitamins, flavonoids and other antioxidants, minerals such as selenium, calcium, iron, zinc, copper and manganese are also critical components in creating a diet designed for optimum health. “Food is a better way to convey minerals and vitamins,” Dr. De Soler says, “as long as you prepare it properly and don’t cook away all the nutrients.” De Soler suggests eating fruits and vegetables raw, steamed or roasted. “Eat organic, if at all possible,” urges Dr. Gowey, “especially organic or free range meats.” Research is showing that the claims are true for many fruits and vegetables that organic food is richer in nutrients than chemical fertilizer and pesticide-grown produce. “The bottom line is, there are healing foods,” concludes Ricketts, “but there’s no magic wand. These are foods you’re supposed to be eating anyway! It takes a well-rounded diet to keep your body in optimum shape to keep working for you.” S

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Healing

Herbs and Spices Herbalist Kris Hill studied at the Southwest School of Botanical Medicine in Bisbee before opening an herb shop in Montana. “Scientists are just beginning to research specific attributes of various herbs,” she says, “but what we’re finding is that it’s usually the whole plant that offers benefits, not simply an extract. We also know that some herbs and spices, called adaptogens, can adapt to working on your body’s specific stressors.” Hill suggests the following key herbs and spices to promote healing and boost the body’s restorative power.

Ginger.

A good source of potassium, magnesium, copper and manganese, plus vitamin B6. Long recognized for its success in reducing or preventing nausea, ginger is a powerful anti-inflammatory that significantly helps to reduce joint pain and boost the body’s overall immune system.

Parsley.

Exceptionally high in vitamin K, parsley also contains vitamins C and A, along with folate and iron. “It’s a great food to help restore and build connective tissues,” Hill said. Parsley promotes proper cell division, joint and cardiovascular health.

Turmeric.

With lots of manganese, iron and B6, turmeric is a very powerful antioxidant. An adaptogen, turmeric not only helps repair muscle tissues, but also hones in on specific muscles that need help.

Nettles.

Very high in vitamins C, D, K, A, and E, iron, calcium, boron, manganese, and potassium. Fresh nettles can be used to stop bleeding. Taken as tea, it helps reduce lactic acid in muscles, soothing and easing muscle stress.

Rosemary.

A powerful aromatic with good iron and calcium levels. Rosemary stimulates the immune system, increases circulation and aids digestion.

Foods That

Heal

Berries.

Bright colored berries such as blueberries and cranberries are packed with vitamins C and E, phytonutrients, manganese and fiber. Excellent for vascular support and stabilizing the collagen matrix (key to maintaining muscle and skin tone).

Cruciferous vegetables.

Asparagus, broccoli, cabbage, cauliflower contain a wealth of vitamins (A, C. K and nearly all the B’s), minerals, phytonutrients and more. They’re especially high in a compound called diindolylmethane, or DIM. DIM helps to remove aggressive estrogen and helps to bring your hormones into better balance.

Nuts.

Nuts are full of proteins, fiber, phytonutrients and omega 3 fats. Cashews, almonds and peanuts can help to lower cholesterol, promote heart health, boost energy, improve wound healing and aid in greater flexibility in bones and joints.

Salmon.

High in protein and essential omega 3 fatty acids, salmon is also an excellent source of selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6. Salmon helps with cardiovascular health, can help prevent high blood pressure, strokes, heart attacks and pulmonary embolisms. Cod, mackerel, herring and sardines are also high in omega 3 fatty acids and help increase cell membrane fluidity.

Olive oil.

High in vitamin E, olive oils anti-inflammatory properties help improve recovery time from minor injuries and strains.

Garlic.

With lots of manganese, selenium, phosphorous, copper and vitamins B and C, garlic benefits your entire cardiovascular system, offers strong antioxidants to promote healing, and may even help control weight.

Tomatoes.

Literally crammed with vitamin C, tomatoes also contain high amounts of vitamins A and K, along with B1, 2, 3, 5 and 6. Large amounts of the antioxidant lycopene mean tomatoes help prevent heart disease, protect against cancer, promote bone health and reduce stress.

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August 09

SWEAT magazine

loco local for

By Sue Berliner

Reading List • End of Food by Paul Roberts • Fast Food Nation by Eric Schlosser • In Defense of Food: An Eaters Manifesto by Michael Pollan • Omnivore’s Dilema by Michael Pollan

Must See Movie

icture this: Lance Armstrong places a perfect peach in his jersey pocket at the beginning of the 96th Tour de France. During the next 23 days, Lance and the peach will travel through a few countries; traversing mountains and valleys. He occasionally passes the peach among his teammates (Team Radio Shack in 2010). After riding 2,175 miles and upon reaching the final finish line in Paris, he pulls the once perfect peach from his pocket. Would you eat that peach? Scary but odds are yes; as most Americans regularly eat food that has traveled the distance Tour de France cyclists cover. “In the United States, food typically travels between 1,500 and 2,500 miles from farm to plate, as much as 25 percent farther than in 1980.” Reported by Bryan Halwell in “Home Grown: The Case for Local Food in a Global Market.” (Worldwatch Paper, www. worldwatch.org). It is not rocket science material to see that if food consumption shifted towards locally grown products, fuel consumption for food transport would decline. Locally grown is fresher than anything in the supermarket. Fresher equals tastier and more nutritious. It is also good for the local economy, Buying directly from family farmers helps them stay in business and keeps more money in the local community. “To shop at a farmers market or sign up with a CSA (Community Supported Agriculture) is to join a short food chain and that has several implications for your health.

Local produce is typically picked ripe and fresher than supermarket produce, and for those reasons it should be tastier and more nutritious. As for supermarket organic produce, it too is likely to have come from far away – from the industrial organic farms of California or increasingly China.* And while it’s true that the organic label guarantees that no synthetic pesticides or fertilizers have been used to produce the food, many if not most of the small farms that supply farmers markets are organic in everything but name. To survive in the farmers market or CSA economy, a farm will need to be highly diversified and a diversified farm usually has little need for pesticides. It is the big monocultures that can’t survive without them. Michael Pollan, In Defense of Food

*One recent study found that the average item of organic produce in the supermarket had actually traveled farther from the farm than the average item of conventional produce.

A combination of reasons sent Gerilyn Trulove-Mellor, married and mother of two boys, shopping on the local path. Degreed in physiology and a certified athletic trainer, Trulove-Mellor, 33, works in the field of sports medicine for Mesa Public schools. Reading articles and books, she educated herself on the topic. “I am very conscious of what I consume,” said Trulove-Mellor. “Knowing how everybody is struggling, I thought I should be supporting local businesses. I read an article that said the price of milk is lower than the

• Food, Inc. www.foodincmovie.com

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August 09

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Digestif @ McClendon’s Farm

Town and Country Farmers Market

Fresh on the vine tomatoes

cost to produce it. I drive past the local dairies and thought lets see if I can buy from them.” She found the Downtown Phoenix Farmers Markets and found other local vendors to support. Growing up in Los Angeles, she remembered her mom taking her to the farmers market. In college she hung out with a bunch of the agriculture students so she got to know the farmers on a different level. She gained respect for the Arizona farmers and ranchers. “I think the product is better and I can go to the farms and ranches,” said TruloveMellor. “So I buy all of my milk, ice cream, cheeses and butter from Superstition Farm. I am part of the dairy club. I have two pick ups a month. It is not an exclusive club and you can go to the dairy and buy anytime.” Part of her motivation came from rumblings in the medical community about the effects of hormones ingested by dairy cows and what relationship that has to earlier onset of puberty. Regardless of what current research says, and she felt not enough had been done to be conclusive, Trulove-Mellor made changes. She also buys from the Power Road Farmers Market, orders meat from Double Creek Ranch and other local ranchers. She thinks it tastes better. When the farmers market does not have it, she buys it at locally owned Bashas. In the restaurant business, it is all about taste. Digestif’s executive chef Payton Curry focuses on their farm to table reputation. In their former Scottsdale location, Curry sourced sixty percent of his food from within 22 miles. They recently moved to a more intimate location.

“In the new location I’ll be able to local source even more and reduce our carbon footprint,” said Curry. “It should be about the food. With great produce you don’t have to do much. We allow great produce to speak for itself.” He is so local orientated; it even comes down to honey. The passionate chef uses a lot of local honey. He explained pollens change as the seasons change. Bees are important to the plant growth cycle. Curry says consuming local honey helps us keep allergies at bay. It is the local pollen we need to fight the local allergens. Digestif’s farm to table attitude includes accommodating food issues. “I like to cook for children; make the kids happy the parents will be happy. We are so willing to adapt—always have gluten free pasta, cook the tepary beans in vegetable broth. I always want to make a vegetarian dish that a meat eater loves; to allow a vegan to go out and have something other than steamed broccoli.” Curry utilizes the farmers markets and local farmers as much as possible. He regularly gets produce from Maya’s, Singh Farms and McClendon Select Organics. He raised his pigs at Maya’s. Remember the peach Lance carried in his jersey pocket? It is not so far fetched. Curry tells the tale of a garlic clove. “A customer noticed staff peeling garlic,” said Curry. “She asked, ‘Why don’t you get the big jars I have seen it at other restaurants?’ My reply: I tracked Gilroy [Calif.] garlic. It went to Mexico to be peeled then to China to be packaged and then back to the U.S. The package still says ‘Product of the U.S.” S

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August 09

ORGANIC

Tuscan kale

Most people rarely get to enjoy the taste of kale, especially in the raw. Don’t let the dark green, hardy looking leaves of Tuscan Kale scare you. Kale is one of the most nutrient-dense veggies around. Nothing beats this powerhouse, especially when it comes fresh from the garden or your local farmer. I first sampled this recipe made by Rancho Pino Grill at the Downtown Scottsdale Farmers Market. I modified the recipe to suit my love of garlic. I also offer up a vegan option.

Sue Berliner’s Krazy Kale Slaw 1 egg yolk 1 teaspoon Dijon mustard 3-4 cloves garlic, minced Dash Worcestershire sauce Juice from half lemon (2 tablespoons) 1/2 cup grated Parmesan cheese 1/2 cup extra virgin olive oil Sea salt & fresh ground pepper 1 head Tuscan or Lacinato kale 1 medium sized cucumber ½ medium red onion or 3 green onions Whisk first five ingredients together, slowly whisk in oil, add cheese, season well with salt and pepper to make the dressing. Remove and discard the tough center rib from the kale. Stack the leaves and slice in very thin strips, then cut crosswise into bite size piece. Slice the cucumber into thin rounds then cut in half or quarter. Thinly slice the onions. Toss the kale, cucumber and onions in a bowl. Add the dressing sparingly as all heads of kale are not created equal. Place leftover dressing in the fridge, it will keep a few days. Vegan Option: Substitute ½ half an avocado for the egg and ground pine nuts or walnuts for the cheese

SWEAT magazine

A starter list of Arizona produced products, farms and farmers markets. For more refer to our list of web sites below. A bar H Farm 1540 West Holloway Road San Simon, AZ 85632 520-904-4389 www.abarhfarm.com Grass fed beef and lamb, pastured chicken and eggs

Adams Family Farms/ Produce/Poultry 17455 S Round Mountain Rd., Dewey, AZ 86327 928-632-5617 www.adamsfamilyfarms.com Produce, herbs, eggs, heritage breeds, farm tours, petting zoo, and festivals.

Bisbee Farmers Market Vista Park, Bisbee, AZ 85603 520-234-3306 www.bisbeefarmersmarket.org 40 to 50 vendors each Saturday morning from 8 a.m. to 12 p.m.

Crooked Carrot Farm 40792 N Rattlesnake Rd.,  Queen Creek, AZ 85240 480-987-1383 www.crookedcarrot.com  Organic veggies, herbs and handmade soaps.

Crooked Sky Farms P.O. Box 157, Glendale, AZ 85311 www.crookedskyfarms.com Grows and supplies fresh produce for several Farmer’s Markets and CSAs through throughout Arizona.

Date Creek Ranch Box 1484, Wickenburg, AZ 85358 • 928-231-0704 www.datecreekranch.com

Cattle ranch and pick organic peaches and apples.

Double Check Ranch 4965 N. Camino Rio Winkelman, Arizona 85292 520-357-6515 www.doublecheckranch.com All natural grassfed beef, chicken, eggs and beef jerky, free-range, hormone and antibiotic free, onranch slaughter/processing

Downtown Phoenix Public Market 721 N. Central,  Phoenix, AZ 85004 Cindy Gentry 602-493-5231 www.phoenixpublicmarket.com  Food, arts and crafts. Saturdays 8 a.m. to 1 p.m.

Flagstaff Community Markets 1414 N Rim Drive,  Flagstaff, AZ 86001 Art Babbott 928-774-7781 www.flagstaffmarket.com  Wednesdays at St. Pious Church Parking lot and Sundays at City Hall Parking lot.

Gourmet citrus, honeys and other Shamrock Farms Herbs 2 U produce. Oct. - June, Town and Dairy Division Post Office Box 30413, Mesa, AZ 85275 • Catherine The Herb Country Farmers’ Market, Nov.2228 N. Black Canyon Hwy. May, Downtown Scottsdale Market Phoenix, AZ 85009 Lady www.herbs2u.net Edible herbs, flowers and plants. 602-272-6721 Mesa Community www.shamrockfarms.net Farmer’s Market Hickman’s Family Farms Founded in 1922, Shamrock Farms 260 N. Center St., Mesa, AZ 85201 is the largest family-owned and 6515 South Jackrabbit Trail Dee Logan 602-290-5093 Buckeye, AZ 85326 -operated dairy in the Southwest. Fridays year round. 623-872-1120 No rBST. Available statewide www.hickmanseggs.com at a variety of retailers from Moonrise Farms Family owned and operated convenience to grocery stores. since 1944. Available valley wide HC 65 Box 527026, Concho, AZ 85924 • Jimmy Videle 928-337-2466 Sonoran Date Palms Over 175 varieties of vegetables Lewis’ Hen House & HC-1 Box 35W, Dateland, AZ and herbs. Available at the Veggie Farm 85333 • 928-454-2771 Concho Farmers’ Market every www. sonorandatepalms.com Saturdays at Road Runner Park, Thursdays at Chandler AJ Park, and Saturday beginning in June and The home of organically grown Sundays in Downtown Scottsdale. periodically the Flagstaff Farmers dates. Doug Henderson 520-836-4777 Market. Not certitifed Organic we are Certified Naturally Grown. Southwest Bee Supply www.lewishenhouse.com 844 S. 6th Avenue, Tucson AZ Organic vegetables, fruits and eggs. O X Ranch 85701 Local Harvest Marketplace Phoenix, AZ • Lisa Mailliard Roy Wilson 520-882-7522 http://home.dmv.com/~tbastian/ 3954 E. Speedway Blvd., Tucson, www.azgrasssfed.com O X grass fed Angus cattle. beekeeping/ AZ 85712 • 520-323-5009 Natural Arizona Mesquite www.localharvestmarketplace.com Own 2 Hands honey, Desert Wildflower honey, Won’t need to choose between Tempe, AZ beeswax candles, soaps and local or organic. Nicole Cadow 480-593-5819 various other bee products. www.own2hands.org Lundr Farm An urban homestead with Superstition Farm 3732 Whitewater School various produce available. 3440 South Hawes Rd., Mesa, Rd., Elfrida, AZ 85610 AZ 85212 • 602-432-6865 Robert Miller 520-642-1628 Prescott Farmers’ Market www.supestitionfarm.com lundr.com  Yavapai College main parking Dairy food club, home-made ice Nigerian Dwarf goats, milk/ lot 1100 E. Sheldon St., Prescott, cream, butter, farmer’s Cheese, meat goats, Barbary ducks, AZ • Shanti Rade 928-713-1227 fresh milk, tours and more. heritage chickens, Black and Naragansette turkeys, Cortunix www.prescottfarmersmarket.org Saturday mornings 7:30 a.m. The Farm at Agritopia quail and Tepary beans. to noon. 3000 East Ray Road, Bldg. 5 M Triangle Ranch (1/4 mi. west of Higley Road) Queen Creek Olive Mill Gilbert, AZ 85296 19099 S. Wells Rd., Bonita, AZ 25062 S. Meridian Rd., Queen 480-988-1238 agritopia.com 85643 • 928-828-3366 Creek, AZ 85242 An urban farm in the center of www.mtriangleranch.com Robert Holmes 480 888 9290 the Agritopia Community. They Raise Brangus cattle. Goal is Sustainable farming practices grow a broad range of crops, to produce grassfed-all natural to grow and press olives into from Medjool dates to lettuce, animal meat that is grain, their protocol exceeds that of hormone and antibiotic free. Eggs quality extra virgin olive oil. USDA Organic. and pecans also. Available at Friday Farmers Market in Tucson. Rincon Valley Farmers

Maya’s Farm

& Artisans Market

12500 E. Old Spanish Trail, Foote’s Hold Dairy 6106 South 32nd Street Phoenix, Tucson, AZ 85747 8823 S. Glenrio Rd., 520-591-2276 www.rvfm.org AZ 85042 • 480-236-7097 Dudleyville, AZ 85292 Featuring fresh local produce, www.mayasfarm.org John Foote 520-878-6945 Produces fresh seasonal heirloom organic beef, emu products, Small goat dairy. Sell Farmstead gourds, baked goods, Arizona tomatoes, vegetables, herbs Goat cheese only—no milk. Honey and hand crafted items. and more using natural growing Available at Oracle’s Farmers Market methods – no pesticides ever - for Open year round every Saturday. markets, restaurants and CSA.

Freggs

Highway 191 Elfrida, AZ 85610 Liz Michael 520-678-1618 www.freggs.com  Free range eggs. Sells chickens, ducks, geese, guineas and heritage breed turkeys.

Town and Country Farmers Market

2021 East Camelback, Phoenix, AZ 85018 • 602-848-1234 Every Wednesday 10-2. McClendon’s Select is on hand Oct – June.

Tucson Farmers Market

4380 N. Campbell Ave.,  Scottsdale Old Town Tucson, AZ 85716 Farmers’ Market McClendon’s Select Roxanne Garcia 520-918-9811 15888 N. 77th Avenue, Peoria, AZ 3854 N. Brown Ave., Scottsdale, farmersmarkettucson.com  AZ 85251 • 623-848-1234 85382 • Robert R. McClendon  Summer hours: 8 a.m.- 12 p.m. www.sotfm.com 623-979-5279 Winter hours: 9 a.m. to 1 p.m. Every Saturday from 8 a.m. to 2 p.m. www.selectorganics.com

www.100milediet.org local eating for global change • www.azda.gov find news, Arizona farmers markets and Arizona-grown products • www.azfb.org, Arizona Farm Bureau neighborhood and across the country • www.eatwild.com grass fed food and facts, directory of pasture based farms • www.fillyourplate.org part of the AFB’s site designed to assist consumers in finding the best local foods available. • www.localfirstaz.com supporting, maintaining, and celebrating locally owned businesses throughout Arizona • www.localharvest.org Finds farms, farmers markets and CSA’s in your area • www.slowfoodusa.org official site of the slow food movement, find a local chapter

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Strength Training

heap ¢

on the

By Jenna Grover with Sue Berliner

s a University of Arizona student, there are two things I am short on - time and money. Craving a way to save on both and inspired by SWEAT Publisher Sue Berliner’s publisher’s note on Frugal Fitness (April 09), I picked her brain for workouts that are efficient in hours and dollars. Not only are these exercises available in any setting, they are also affordable for any budget. For a kick-start in ideas, Berliner recommends daily doses of 100 push-ups that will take five minutes. She says beginners should break them up into smaller sets. Her favorite combo: five sets of 20 push-ups each paired with a burnout set of pull-ups or chinups. She reminds balance is key. Work the chest and the back; balance the quadriceps with hamstrings, always push and pull. We

have put together a list of simple strength training exercises to get you started, boost your overall fitness and help with injury prevention for your sport of choice.

Upper Body Push-up Works chest, deltoids, triceps and core. Lie face down with hands on the floor slightly wider than shoulder-width. With abs tight and back flat, lower until chest touches the floor, then raise to full arm extension. To work harder, put feet or hands on a ball or chair and do the same movement. Jackknife Push-up AKA inverted push-up or handstand push-up. Works deltoids and triceps. Put hands in a wide-grip pushup position. Walk feet toward hands until hips are at highest point and torso is almost vertical. Lower body until head touches floor, then raise to starting position. To increase intensity, put feet up on a bench (chair) or a ball. Also try some side-to-side movement by lowering over each shoulder separately. Chin-up/Pull-up Both work shoulders, back, triceps and biceps but each focuses on different areas of those muscles. For chin-up, face palms towards body with hands narrower than shoulder width and hang from bar. Keep elbows down as you raise your chin above the bar. Lower to complete extension. For pull-ups, face palms away from the body with a grip that is slightly wider than shoulders. Keep elbows down as you raise your chin over the bar and lower to full extension. Dip Focuses on triceps and biceps. On a bench or chair, palms forward, grip the chair slightly wider than body width, lower body until upper arms are paral-

20 SWEAT magazine

August 09

lel to the ground, legs should be extended in front of you. Keep torso tight with only a small lean forward. Push up until arms are fully extended. To make harder add more repetitions or weight. Bent-Over Dumbbell Alternating Row Works back, biceps and triceps. Place feet shoulder-width apart, bend torso at 45-degree angle and keep the lower back flat. Holding equally heavy objects in each hand, rotate thumbs in and elbows out, then pull one dumbbell to rib cage and lower it to starting position. As one dumbbell is lowered the other should be raised simultaneously. To make it more intense, stagger feet, and whatever foot is back, lift that side’s dumbbell. Switch sides after a full set.

Lower Body Single Leg Squat Targets quadriceps, hamstrings and glutes. Sitting on a bench with one foot on the ground and the other in the air, reach arms forward and rock forward as you slowly stand on one foot. Repeat with other leg. Change it by removing the bench and lowering one knee to the ground with arms in front for balance. This workout will quickly tell you which is your dominant leg and give you a tool to even them out. Supine Hip Extension Works hamstrings, glutes and spinal erectors. Lie flat on the ground and place heels on bench. Reach arms out to the sides for stability and raise hips until they are fully extended. Pause and then lower down again. To make harder, move arms closer to body or cross over chest. Also, try it with one leg on the bench and the other in the air. Romanian Deadlift Works hamstrings, glutes and spinal erectors. On a bar or dumbbell,

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face palms towards body and hold arms straight out. Keep feet shoulder width, head up, shoulders back and back arched as you lower object to floor. Maintain slight knee bend and straight back as you move from bent over to standing. Calf Raises Works calves. Find a ledge, place toes securely on the ledge and let heels hang off. Lower slowly until calves are fully extended, then raise up until you are standing on your toes. Then slowly lower again. To make harder, add extra weight.

Core Windshield Wiper Targets abdominals and back. Lie down with back on the floor, lift feet off of the ground and hold hips and knees at 90-degrees angles. Put arms out to the sides for stabilization and rotate thighs until outer thigh touches the floor. Keeping knees together, rotate them to other side. Increase intensity by putting legs straight up in the air. Four-Point Supine Bridge Opposite of a plank, face up and prop elbows under body. Place feet shoulder-width apart and while keeping legs straight, raise hips off of the floor and hold. Change it up by lifting one foot six inches off of the ground without dropping the hips and hold. Alternate raising legs. Plank Lie face down and prop up elbows under shoulders. With legs straight and toes curled under, raise hips off floor so body weight is distributed between elbows and toes. Maintain a flat back and hold position. Change it up by holding up arms or legs, then alternating. Also, you can use the standard plank position as you alternate bringing opposite elbows to knees. S

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Everyday weights: • A backpack of books • Cast iron pans (makes a great weapon) • Plastic jugs of water • Soup cans • Sport balls

Free machines: • Chairs • Diving boards • Monkey bars • Park benches • Play grounds • Stairs

Smart buys: • Ankle weights • Dumbbells • Swiss ball • Workout bands

Cheap tunes: • Free music to raise your BPM at www. motiontraxx.com and www.fitmusic.com. • Pay a little for tunes from www.technosweat.com.

Gratis workouts: • For form and visual aid, go to www.youtube.com. • Free workout downloads to your MP3 player, go to www.womenshealthmag.com and www.menshealth.com. • Free, printable workout plans are available at www.bodyforlife.com and http://weight-training.realsolutionsmag.com.

SWEAT magazine

by Bob Babbitt

the dirty dozen:

12 tips for a successful Muddy Buddy

Sure, there are a ton of events here in Phoenix....

ou can find triathlons, marathons, and 10K and 5K runs pretty much every weekend during the spring. But on December 13, at the McDowell Mountain Park in Scottsdale, there is a very unique event called the Muddy Buddy Ride and Run that is totally geared towards the first-timer and the family. Two runners, one mountain bike, six miles of trails, five obstacles and one very sloppy mud pit. Sound like fun? It is! The best part is that each partner only runs three miles and rides three miles, one mile at a time. Last year Muddy Buddy sold out early, so enter today! If you decide to give Muddy Buddy a try, here are some helpful tips:

For each team of two, both running and biking is required. Partners begin in the same wave with the biker beginning the race first and the runner starting shortly after. The course is approximately 6 miles long and is separated into 5 legs by obstacles along the way. The first obstacle is near the one mile mark. Assuming that the biker is traveling faster than the runner, the biker will first approach the obstacle transition area. The biker will drop the bike and conquer the obstacle and start running to the 2nd transition/obstacle. The runner will then approach the first transition area, conquer the obstacle, find the bike and start riding to the 2nd transition/obstacle area. The team will continue to leap frog throughout the course switching between biking and running.

Because the course has five legs, the person who is the stronger biker should begin the race biking, and the stronger runner, should start out running so they are doing three legs of their stronger discipline, and two of the other. Since you and your buddy are sharing a bike, make sure you both make a plan as to how to identify it at the transition areas. Remember, there might be as many as 100 bikes at each obstacle when you get there. Tell your buddy that you will always leave the bike on the right side… it’s also cool to decorate your bike to distinguish it from all the others (streamers, seat cover, colorful spokes)…anything to make it easy to pick it out!

Try to use a bike and a seat height that works for both you and your buddy. If you are 6’2”

and your Muddy Buddy is 5’6”, put the seat at a height that sort of works for both of you. Remember, you’re only going to be on the bike for a total of three miles, one mile at a time. The other option is to remember to change the seat height with a quick release before each time you mount up.

to leave the bike on the right side of the corral” as you go by.

8 9

Always wear really fun costumes. The best ones win great stuff.

It’s not a bad idea to actually try out the bike a time or two before Muddy Buddy Day. Brushing off the cobwebs, squirting a little oil on the chain and putting a little air in the tires is definitely a good thing.

Make sure that you and your buddy really should be in The Beast Division (400 pounds together) if you’re signing up in that category. Know that if you place in the top five Beasts, you will be weighed on stage and folks who don’t measure up get booed off stage. Lots of pressure! Last year, one of the Beast teams that wasn’t quite sure of their combined weight was seen eating two blueberry pies right before the start. Hey, whatever works!

You’ll want to have either cages or flat pedals on the bike. Clip-in pedals won’t do you much good when wearing running shoes.

You both need to wear your own helmet throughout the entire event. You’ll find that you won’t even notice it after a while. You might like the look so much that you’ll find yourself wearing your helmet to work and to your local coffee shop. It is definitely a good look and a conversation starter.

When you go by your buddy on the bike, always make sure he or she knows you went by. People don’t necessarily think that well while they are running. There’s a chance they might zone out, do the obstacle and figure you haven’t ridden by them yet. So they stand there waiting, not knowing that you are actually in front of them and the bike is sitting there doing absolutely nothing. The best thing to do? Yell “Great job, buddy, I’m going

The Muddy Buddy is not on the Olympic Program. There is no prize money. There will be a guy there wearing a frog outfit. The idea is to have fun with your buddy and to leave the competitive juices at home.

It is okay to try different swim strokes in the mud pit. Goggles are cool and arm floaties and life jackets are are definitely encouraged. The elementary backstroke or sidestroke both look pretty sweet in the slop.

Don’t miss the Paul Mitchell Mini Muddy Buddy for kids under twelve. It starts after most of the adult teams have finished. If you have kids, they will definitely dig getting muddy. But even if you don’t, it’s pretty darn entertaining to watch.

You can find all the dirt for the event on December 13 in Phoenix at www.muddybuddy.com. 22 SWEAT magazine

August 09

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DECEMBER 13TH

New to Phoenix!

Teams of two take on a six-mile course, alternating between running and mountain biking. Along the way you will encounter obstacles, the infamous MUD PIT and loads of fun! Hurry and register today before it sells out at www.muddybuddy.com! Come & Check us out at www.myspace.com/muddybuddyrideandrun

CompetitorSE.com 53

Red Rock Barn Burner By Jenna Grover As Kim Springborn, a third-year triathlete, can attest, Flagstaff Barn Burner race was quite a challenge. On June 20, Springborn was the only female to complete the 104-mile mountain bike race in the Cowboy division. Each individual or team had to complete four 26-mile loops through the Coconino and Kaibab Forest. Coach Tim Bolen with Excel and Beyond encouraged Springborn and her husband to sign up for the race as preparation for Ironman Arizona. “One of the mentally toughest loops was the third loop,” Springborn said. “I stopped biking six or seven times just to stretch. I was debating on whether or not I even wanted to do a fourth loop. I had to remember that I came to race four loops- not three.” Another standout was KHS Bikes-sponsored athlete Taylor Lideen, who led the Cowboy Males division. Lideen competes in 24-hour mountain bike races and is going to compete in World Solo 24-hour Mountain Bike Championships in Alberta, Canada this month. “The hardest part for me was not having a support crew. My parents were out of town so I only ate two bananas for support,” Lideen said. Overall, Springborn summed up the Barn Burner camp and race experience by saying, “It was so much fun. I would definitely recommend it. I think it is a race that everyone could enjoy.” Lideen seconded Springborn’s recommendation by saying it was well-run and that he plans on racing it again next year.

photos by Randy Berryman

Zach Thomas, 23, Bagdad, Ariz.

Chris Bray, 40, Prescott, Ariz.

Sandy Scrimgeour, 45, Prescott, Ariz.

Run for the Creeks By Shelli A. Read

red rock barn burner results

It is fitting that the first-ever Run for the Creeks took place on National Trails Day, Saturday, June 6. The run’s 7- and 3-mile courses were entirely on trails. The out-and-back hilly treks are on the wellmaintained dirt that skirts Willow Lake in Prescott. The scenery was idyllic and, with 129 participants, there was plenty of space to enjoy the natural setting. The proceeds for this event went to Prescott Creeks, a local, nonprofit organization, dedicated to bringing awareness to the public about the importance of preserving riparian ecosystems. Race Director Jeff Low—a runner himself—says he wanted to create a race on trails that would benefit a worthy cause. Of the course, he says, “There’s just great views everywhere you look. You can see Thumb Butte, Granite Mountain and Granite Dells. Plus, you can see the lake almost the whole way around.” Cool temps in the 60’s and overcast skies made for fast times. Zach Thomas, 23, finished well ahead of second place. The Bagdad, Ariz.-resident says this was a “tune up” for the upcoming Gaspin’ in the Aspen in Flagstaff. Thomas ran in high school and college and came in seventh last year at the Las Vegas Marathon. Shaun Russon, an 18-year-old from St. George, Utah says, “On some of the downhills, I was getting a little out of control.” He adds that he found the race on-line and he highly recommends it.

Cowboy Female Kim Springborn (10:40:35) Cowboy Male Taylor Lideen (7:08:47) Daniel Nelson (7:16:28) Mark Johansen (7:27:06) Loner Male Brad Johnson (7:36:34) Simon Zmyslinski (8:50:13) Greg Miranda (8:59:17)

Pardner Coed Pura Adrenalina (7:47:50) Marks Race Lab (7:51:01) Tom & Kimmy (7:51:51)

Posse CoEd Team Jlo (7:35:31) Squealing Pigs (8:34:08) BFC Racing (8:42:48)

Pardner Female Lez Girls (9:04:48) One Gear Babes (10:09:27) Team Astigmatism (10:46:56)

Posse Female Dirty Girls (9:09:42) Nick’s Chicks (9:48:18) Metro PHX Bank/Lifelock/Tribe (10:18:04)

Pardner Male Carmichael Training Systems A (6:25:51) Fireflies (6:45:10) Dolman/Salskov Bicycle Haus (6:49:46)

Posse Male No Name (8:03:24) Belt Bickle Bandits (8:07:43) Folly Your Folly (8:18:34)

Mountain bikers running for their rides at the Inaugural Barn Burner

7 MILE

3 MILE

OVERALL MEN Zach Thomas (33:30) Chris Bray (38:05) Rob Turpin (39:28)

OVERALL MEN Shaun Russon (18:16) Joe Weightman (18:46) Kerry Herbine (20:58)

OVERALL WOMEN Hollie Tice (48:11) Nickisha Butler (48:27) Jane Newman (53:31)

24 SWEAT magazine

photo courtesy Red Rock Company

run for the creeks results OVERALL WOMEN Theresa Heredia (23:53) Maggie Lucas (23:53) Catherine Fillebrown (25:38)

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Gheral Brownlow Memorial 10k and 2-Mile Fun Run By Shelli A. Read On Saturday, July 4th, at 6:30 a.m., runners and walkers assembled on the Brownlow Trail in Pioneer Park located in Prescott to run the Gheral Brownlow Memorial 10k and 2-mile Fun Run. Brownlow was a Prescott running icon and he passed away in March 2008. This is the second year this race has been held at the Brownlow Trail thanks to his group of running friends. Both courses are loops that are packed dirt trails with views of Thumb Butte and Granite Mountain. The great weather with clear skies and cool temps in the 60’s drew competitive runners as well as many families. The winner of the 10k, 22 year-old Chino Valley resident, John Killian, has been running and winning this 4th of July tradition for several years. He said, “It’s not a tedious 10k. There are lots of twists and turns and ups and downs, so it makes it interesting.” Macy Olson, 18, won the 2-Mile Fun Run with a time of 17:13. Olson, a resident of Ellsworth, Wisconsin, was in town visiting her grandparents. Her strategy coming in to the race was “to enjoy it and have a good time in Arizona.”

Gheral brownlow memorial 10K results

112 N. Central Avenue A2 Phoenix, AZ 85004

bewelladjusted.com 602.712.9444

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OVERALL WOMEN Brigette Schiess (48:11) Mary Franklin (51:01) Beth Fierros (53:08) OVERALL MEN John Killian (34:18) Josh Benson (40:40) Ben Schild (40:51)

WOMEN’S AGE GROUP WINNERS Under 14: Kaetana Skornik (1:16:53) 15-19: Siena Quinn-Kane (54:00) 20-24: Mary Franklin (51:01) 25-29: Kara Primack (57:42) 30-34: Jessica Owen (54:31) 35-39: Beth Fierros (53:08) 40-44: Brigette Schiess (48:11) 45-49: Sandy Scrimgeour (56:12) 50-54: Jane Newman (55:30) 55-59: Lucy McMillan (1:01:56) 60-64: Ann Thompson (1:36:28)

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BICYCLING AUGUST 11, SEPTEMBER 10

Mountain Regional Park, Waddell. www.dcbadventures.com.

CLUBS

Marketplace Bike Clinic. 7-9 pm. 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 the 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. 480966-6896, www.tempebicycle.com.

Fit Fare AUGUST 18, SEPTEMBER 17

Tempe Bike Clinic. 7-9 pm. 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, www.tempebicycle.com

AUGUST 22 Absolute Bikes & St. Mary’s Food Bank Alliance Mountain Bike Race. 10M, 20M, 30M. 9 am. Fort Valley Road, Flagstaff. Absolute Bikes, 928-7795969, www.absolutebikes.net.

AUGUST 23 Skull Valley Citizens Bike Ride. 25M or 55M. 8:30 am. Held in conjunction with USCF races. Starts at Skull Valley post office. www.wmrc.org/skull.

SEPTEMBER 26OCTOBER 3 Ride For the Old Pueblo. 8 days, 6 riding. 8 am. Tucson. 520-349-5932.

OCTOBER 3

Show Low Bluff of the White Mountains. 65M, 35M, 15M, 10M. 7:30 am. Show Low Bluff Development. Todd Sadow, 520-745-2033, www.epicrides.com.

OCTOBER 4

Tour de Scottsdale. 70M. 7 am. Market Street, DC Ranch, Scottsdale. DCB Extreme Adventures 480-460-5052, www.pbaa.com.

OCTOBER 10 Dust Devil Mountain Bike Series >> #1. 3M, 6M, 9M, 15.8M, 22M,

22.6M, 25M, 41M. 8 am. McDowell Mountain Regional Park, Scottsdale. www.dcbadventures.com. RTC Viva Bike Vegas. 118M, 62M, 35M. 6:30 am. RTC Administration Building, 600 S. Grand Central Pkwy., Las Vegas. 702-676-1542, www.rtcsnv. com/vivabikevegas/. TREK Breast Cancer Awareness Ride. 10M, 25M. Peoria. Southwest Bicycles www.southwestbicycles.com.

October 31

Dust Devil Mountain Bike Series #2. 3.2M, 11.61M, 20.02M, 20.53M, 30.54, 40.04M. 8 am. Estrella Mountain Regional Park, Goodyear. www.dcbadventures.com.

NOVEMBER 21 Dust Devil Mountain Bike Series >> #3. 3M, 6M, 9M, 14M, 21M,

28M, 35M. 8 am. White Tank

28 SWEAT magazine

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. Claire Sutter, 602-942-3682, www.azbikeclub.com. Bicycle Ranch. Saturdays 6 am. North Scottsdale ABC Road Ride. SE corner of Frank Lloyd Wright & the 101. 480-614-8300. Bullshifters Club Rides. 6 am. Road rides Sat. and Sun. from the SW corner of I-17 & Thunderbird (behind Best Buy). 602862-6262. www.bullshifters.org. Curbside Cyclery No Drop Group Ride. Saturdays. 4855 E. Warner Rd., Suite 10, Phoenix, 480-598-6778, www. curbsidecyclery.com. Desert Breeze Spin-Cycle. 6:30 am. Sunday morning road rides (moderate/ advanced) from Desert Breeze Park, Chandler. Glen Fletcher www.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. Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520-4615170, www.bikeGABA.org. www. sportsfun.com/gaba/rideschedule.html. Team LUNA Chix. Monthly free women’s mountain and road bike rides. www.teamlunachix.com Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills. Himmel Park, Tucson. Momentum Endurance, 520-829-0096, twoodruff@momentumendurance.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. www.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. www.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 am, Las Sendas Ride, 23-26M. Sterling Baer, www.azbrumbys.com. Scottsdale ABC Group Rides. Saturdays 6:30 am. Cycle Ranch, SE corner Via Linda & Mountain View. Sundays 6:30 am, Smith’s Shopping Center, Shea & Pima. John 480-391-2629. Southern Arizona Mountain Bike Assn. Weekly mountain bike rides/adventures. Various terrain/levels. All welcome. Tucson. 520-358-3338, Pollock@arizona.edu, www.sambabike.org. 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. 480421-9442, www.tribemultisport.com,

Kevin@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 623-546-8112. WestValley Cycle. Saturdays 6am. 25-60M. A & B Groups. Life Time Parking Lot, Goodyear. Estrella/ Verrado. Vicki 623-546-5767 http:// members.cox.net/westvalleycycle/

MULTISPORT/ ADVENTURE RACE AUGUST 23 Life Time Fitness Indoor Triathlon. Timebased- 60 minutes. 7 am. Scoring is based on distance covered in allotted time. 10 min. swim, 30 min. bike, 20 min. treadmill run. 1616 W. Ruby Dr., Tempe. www.lifetimefitness.com.

AUGUST 28SEPTEMBER 3

1.5M run. 8 am. Market Street Park at DC Ranch, Scottsdale. www. pinnaclepeaksevents.com.

OCTOBER 25 Holualoa Tinfoilman Triathlon. 825yd swim, 12M bike, 3M run. 6:30 am. Hillenbrand Aquatic Center, University of Arizona, Tucson. www.TriTucson.com. SOMA Half Iron Distance Triathlon and Relay. 6:30 am. Tempe Town Lake, Tempe. www. redrockco.com.

NOVEMBER 1 The Amica Championship. Sprint. >> Lake Pleasant Park, Phoenix.

401-437-8881, www.amicachampionship.com.

NOVEMBER 7 Ride & Stride Series. 7M bike, >> 1.5M run. 8 am. Market Street

Park at DC Ranch, Scottsdale. www. pinnaclepeaksevents.com.

NOVEMBER 8

Grasky Endurance Flagstaff High Blue Water Resort and Casino >> Altitude Training Camp. Focus on >> Triathlon. Sprint, Long and Relay. full or half IM late in 2009. Coaches are Brian Grasky and Bill Daniell. Flagstaff. brian@graskyendurance. com, bill@graskyendurance.com, www.graskyendurance.com.

SEPTEMBER 5 Anthem Sprint Triathlon. Reverse order Tri. 5k run, 22k bike, 400m swim. 7:30 am. Anthem. www.4peaksracing.com.

SEPTEMBER 12

Red Rock and Unified Triathlon. Sprint or modified (50yd swim, 2.5M bike, .5M run). 6:30 am. DC Ranch Village Health Club & Spa, Scottsdale. 602-230-1200, www.soaz.com.

SEPTEMBER 27 Nathan Tempe Triathlon. >> Olympic/Sprint Triathlon and

Relay. 6:30 am. Tempe Town Lake, Tempe. www.redrockco.com. Ride & Stride Series. 7M bike, 1.5M run. 8 am. Market Street Park at DC Ranch, Scottsdale. www. pinnaclepeaksevents.com. The Las Vegas Triathlon. Sprint, Olympic or Relay, Half Ironman. 6:30 am. Lake Mead National Recreation Area, NV. www. mountainmanevents.com.

>> >>

OCTOBER 4 Seville Sports Club Mini & Maxi >> Sprint Triathlon & Duathlon &

Youth Tri. Adult Mini Tri: 150yd swim, 10.4M bike, 1/2M run -Adult Maxi Tri: 300yd swim, 15.4M bike, 2M run -Adult Duathlon: 1/2M run, 10.4M bike, 1/2M run - Youth Tri: 100yd swim, 5.4M bike; 1/2M run. Gilbert. trifamilyracing@ msn.com, www.trifamilyracing.com.

OCTOBER 11 PBR Off Road Triathlon and 5k >> Scramble. Sprint tri, 5k run.

7:30 am. Tempe. www.redrockco.com.

OCTOBER 18 The 2 Annual JCC Scottsdale >> Fall Festival Adult & Youth & nd

Relay Sprint Triathlon & Duathlon. TRI: Adults: 250yd Swim, 9.5M Bike, 2M Run; Youth: 100yd Swim, 3.1M Bike; 1/2M Run; DU: Adults: 1/2M Run, 9.5M bike, 2M Run. Scottsdale. www. trifamilyracing.com. Ride & Stride Series. 7M bike,

August 09

7:45 am. Blue Water Resort and Casino, Parker. www.mountainmanevents.com.

NOVEMBER 15 Ride & Stride Series. 7M bike, >> 1.5M run. 8 am. Market Street

Park at DC Ranch, Scottsdale. www. pinnaclepeaksevents.com.

NOVEMBER 26 Southwest Valley Regional >> YMCA Youth, Adult & Relay

Sprint Triathlon/Duathlon. 7 am. 2919 N. Litchfield Rd., The Southwest Valley Regional YMCA. www.trifamilyracing.com.

DECEMBER 13

Muddy Buddy. 6-7M. am. Teams of two take on a six-mile course, alternating between running and mountain biking. Five obstacles, the infamous MUD PIT and loads of fun. McDowell Mountain Park, Scottsdale. www.muddybuddy.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, www.AzTriClub.com. First Wave Tri. Weekly Master’s swimming and running at Arrowhead Country Club, biking from Starbucks on 67th Ave & Arrowhead. www.firstwavetri.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. www.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. www.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, www.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 www.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. www.arizonatricats.com. TriScottsdale. Group training, East Valley, no membership fees. www. 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 www.tucsondesertheat.org or kirk_strang@hotmail.com. Whole Body Coaching. Comprehensive, custom triathlon coaching. All abilities welcome. Ironman experienced. Tod Miller 602-275-9177, www.wholebodycoaching.com.

HIKING/ CLIMBING CLUBS 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. www.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, www.AZontheRocks.com. Canine Hiking Club of Arizona. 3-5 hikes per month. All ages, skill levels & dogs welcome. 623-516-9422, www. mydog8az.com. Flagstaff Hiking Club. Local club that hikes most Saturdays. No meetings but communication through email and monthly newsletter. www.flagstaffhikingclub.com, adelpha@npgcable.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, www. glendalehikingclub.org. Orienteering Club. Phoenix. Clinics, meetings & competitions on finding the way with a map & compass. 480-706-4824. Phoenix Rock Gym. Rock climbing classes. 480-921-8322, www.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. Solid Rock Climbing. Kids classes, Boy and Girl Scout programs and climb-

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ing competitions offered on a regular basis. I-17 and Pinnacle Peak. 623587-7625, www.solidrockgym.com. Southern Arizona Hiking Club. Tucson. 50-60 hikes per month for all ages & abilities. 520-751-4513, www.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. Tucson Orienteering Club. For beginners to experienced. Peg 520-628-8985. www.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. www.wanderingsoles.org.

RUNNING/ WALKING

Marketplace >>

Fit Fare

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, www.predatorspeed.org. Phoenix Fun Skate. Monthly skate organized by Phoenix AZ Inline Skate School 480-570-3306, www. PhoenixAZinline.com. Tucson Inline SK8 Club. Sundays. Afternoon social skate. Fast Eddie 520-722-7434, fstedysk8@skatetucson.org, www.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. www.azdba.com. Arizona Dragon Diva’s. Women’s dragon boat team now forming, all abilities welcome. Practices Tempe Town Lake. info@azdragonriders.com, www.azdragonriders.com/azdivadragons.html. City of Peoria Outdoor Adventure Kayaking Classes. ACA certified classes for adults and children. Ongoing at Lake Pleasant. Call 623-773-7725. Na Leo ‘O Ke Kai Outrigger Canoe Club. Weekend practices open to novice and experienced paddlers. Tempe Town Lake. 623-875-2682, Andrew.harbottle@gmail.com, www.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. www. 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. www.soazpaddlers.org.

30 SWEAT magazine

AUGUST 1

Machine Solutions Soldier’s Trail Run for the CHC. 2k, 5k, 10k and kids dash. Fort Tuthill county Fairgrounds, 2 miles south of Flagstaff. FMC Children’s Health Center. Randi Rolle, 928-773-2135, www. flagstaffmedicalcenter.com. Third Annual Vail 5k XC Run/Walk. 6:30 am. Cienega High School, Vail. Steve Taggart, 520-820-6447, www. taggrun.com.

AUGUST 8 32 Annual Big Brothers Big >> Sisters Run for the Magic Half nd

Marathon, Walk & 5k Fun Run. 7:30 am. Wheeler Park, Flagstaff. www.natra.org.

AUGUST 9 Arizona Road Racers Summer Series #5. 5k. 6:30 am. South Mountain Park, Phoenix. Steven Finkelstein 602954-8341. www.azroadracers.com. Oraivi 8k Footrace and 2M Fun Run and Walk. 6:30 am. Hopi Reservation, AZ HWY 264-Mile Post 370, Oraivi. Juwan Nuvayokva 928-738-0163, Oraivifootrace@yahoo.com, www. oraivifootrace.com. Tombstone Vigilante Day 10k Run. 6:30 am. Tombstone City Park. Steve Reeder 520-457-3291. www.tombstonevigilantes.com/10krun.html.

AUGUST 16

America’s Finest City Half Marathon & 5k. 7 am. San Diego, CA. www.afchalf.com.

AUGUST 21 3rd Annual Beat the Heat Knight 5k Run/ Walk. 5k. 7 pm. Higley High School, Gilbert. www.arizonaroadracers.com.

AUGUST 22 1 Mile Race. 6 pm. Catalina High School, Tucson. Laszlo Otvos, 520270-0763, www.bluepantsracing.com.

SEPTEMBER 6 Arizona Road Racer’s Jerome Hill Climb. 4.6M. 8 am. Arizona Road Racers 602954-8341, info@arizonaroadracer.com, www.azroadrunners.org.

SEPTEMBER 7 Saguaro National Park Labor Day Run. 8M, 2M. 6:30 am. Saguaro National Park East, Tucson. Randy Accetta, 520991-0733, www.azroadrunners.org.

SEPTEMBER 12 5th Annual Remember 9/11 5k Run. 5k run/walk. 6:45 am. Kiwanis Park, Sister Cities Gardens, Tempe. Peggy, 623-362-8438.

SEPTEMBER 13 1 Annual Run/Walk to Break the Silence on Ovarian Cancer. 5k, 1M. 8 am. Kiwanis Park, Tempe. Vicki, valleyofthesun@ovarian.org. Arizona Road Racers I-Did-A-GreenRun. 10k, 5k, 1M. Reach 11 Horse Lovers Park, Phoenix. Steven Finkelstein 602-954-8341, www. azroadracers.com. Paul Lenio 5k Run/Walk. 6:45 am. Pueblo del Sol Country Club, Sierra Vista. st

SEPTEMBER 19 2nd Annual Life Without Pain 5k Run/ Walk. 8 am. Thunderbird Paseo Park,

Glendale. www.elfpromotions.com.

CLUBS

SEPTEMBER 20

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, 602-861-4731 x7095. 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: 480326-1495, www.marathoncoachaz.com. 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, www.natra.org. Performance Footwear. Group runs Wed. nights at 7 pm and Sat. mornings at 6 am. All ability levels welcome! Groups’ leaders are all experienced runners. NE corner of Rural and University, 725 S. Rural Rd. #C105. 480-8297473, www.performancefootwear.net. Phoenix Fit. Marathon training program for runners designed with the goal of completing the RNR AZ marathon or 1/2. We offer day-by-day training schedules, Saturday morning group runs, trained coaches and informational seminars. Sessions starting in July. Arcadia Park on 56th St. just south of Indian School. 480-4520286, www.phoenixfit.net. 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. 480592-0900. www.runaz.net. RunFar Arizona. West Valley half and full marathon training, and general running program. www.runfaraz.com, runfaraz@cox.net. Rx Running. Comprehensive, individualized programs. Flexible meeting times. Nationally certified running coaches. 480-491-3506, www.RxRunning.com, coach@RxRunning.com Scottsdale Running Company. Tue. & Thurs. runs 6:30 pm, 6:30 am Sat. 6941 N. Hayden #B-4. 480-948-4436, www.scottsdalerunningco.com. Sole Sports Running Club. Group Runs and Marathon Training. Long Runs Sat. & Wed. Mornings, Mon. & Thur. evenings. Track Workout Wednesday Evenings. www.solesportsrunning.com. Team Challenge. Training for Rock ‘n Roll Vegas Half Marathon. Walkers and runners train to help find a cure for Crohn’s disease and ulcerative colitis. Michael Simoni, 480-246-3676, www.ccteamchallenge.org. 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 Running Shop. Weekly Wednesday evening group runs. 6:00 pm. Open to everyone. 3055 N Campbell suite 153, 520-325-5097, www.runningshopaz.com.

2nd Annual Miracle Mile for Mylee Grace. 7 am. Kiwanis Park, Tempe. Sara Eaton, 623-587-4598, www. myleegrace.com.

SEPTEMBER 26 5th Annual Groom Creek. 5k, 10k, 1/2 Marathon. Groom Creek. Antonella, antonella@shermanpack.com. Catalina State Park “Reverse the Course.” 4.25M, 8.5M. 6:30 am. Catalina State Park trailhead to Canyon Loop and Nature Trail. www.everyoneruns.net. Fiesta Sahuarita 5k and 1M Family Fun Run. 8 am. Anamax Park, Sahuarita. Steve Taggart, 520-820-6447, www. taggrun.com. Moon Valley Grasshopper Bridge 5k. 7 am. Moon Valley Park, Phoenix. Paul Ruckel 602-866-2560, pruckel@cox. net, www.phoenixchildrens.com.

SEPTEMBER 27 5th Annual Race Judicata. 5k, 1M. 7 am. Kiwanis Park, Sister City Gardens, Tempe. Diana, 480-242-4816.

OCTOBER 3 Scavenger Dash. 12 pm. Urban >> adventure, teams of two, solve

clues, run and have fun. The Hut, 305 N 4th Ave., Tucson. www. scavengerdash.com Man Against Horse Race. 12M, 25M, 50M. 6:30 am. Mingus Mountain, Prescott. Ron Barrett, 928-636-2028, www.managainsthorse.com. Pumpkin Run. 10k. 9:30 am. Buffalo Park, Flagstaff. www.flagpumpkinrun.com. Kari Plank Kari@ FlagPumpkinRun.com.

OCTOBER 4 Jim Click’s Run ‘N’ Roll. 8k run/walk, 8k-wheelchair race, 3k run/walk. 7:30 am. University of Arizona Mall, Tucson. runnroll@azroadrunners.org, www. runnroll.org.

OCTOBER 10 Cactus ChaCha Trail Runs. 3M, 7M. 7:15 am. White Tank Mountain Regional Park, Waddell. www.cactuschacha.com

OCTOBER 11 PBR Off Road Triathlon and 5k >> Scramble. Sprint tri, 5k run.

7:30 am. Tempe. www.redrockco.com Get Moving Tucson 10-Miler. 10M, 5k. 7:30 am. Tucson Convention Center, Tucson. Randy Accetta, 520-9910733, president@azroadrunners.org.

OCTOBER 17 18th Annual Frank Kush Family Fun Run & Walk. 5k, 1M. Tempe Town Lake, Tempe. Andy Dzurinko, 480-921-9341, dzurinko@juno.com.

OCTOBER 25 Climb Phoenix. 53 floors. >> Renaissance Square, downtown

Phoenix. 602-418-5771, www. climbphoenix.com.

OCTOBER 31 Amica Championship. 5k, Kids >> fun run. Carefree. www.

amicachampionship.com

NOVEMBER 21 Mad Mud Run. 9 am. 4 miles plus >> obstacles, mud and more.

MacDonald’s Ranch, 26540 N Scottsdale Rd., Scottsdale. www.madmudrun.com

August 09

Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/Tempe area. 480–821-0471, www.zoniehhh.org.

SEMINARS/ WORKSHOPS/ CLASSES ONGOING Core Classes. Dynamic and challenging 60 minutes, designed to strengthen the core of the individual while incorporating the entire body and increasing endurance, flexibility, strength and power. Phoenix /4440 N. 36th St. Suite 240 / 602-956-4040/ Kraemer@ endurancerehab.com Scottsdale/ 9376 E. Bahia Dr. / 480-556-8406 / Brandon@endurancerehab.com or Andi@endurancerehab.com www. endurancerehab.com.

SWIMMING MAY 1-SEPTEMBER 30 2000M Half Iron Postal Swim. Swim 2000 Meters in a long course pool for time. Compete against other swimmers and triathletes from across the country via this online event. USMSsanctioned event. Entries accepted starting May 1. www.2kpostal.com.

SEPTEMBER 19 Arizona Open Water Swim >> Series #3. 2000 or 4000

meters. 10 am. Saguaro Lake. www. dcbadventures.com

SEPTEMBER 27 Hexathlon I. Short Course Yards. Dottie Boreyko/Brophy Sports Complex. Phoenix. www.azlmsc.org.

OCTOBER 17 Arizona Open Water Swim Series >> #4. 2000 or 4000 meters. 10

am. Lake Pleasant Regional Park, Peoria, www.dcbadventures.com

CLUBS 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, www.azlmsc.org Camelback Coaching. Swim workouts at noon M, W, F. 12-1pm. Scottsdale JCC. Drop ins welcome. 480-3633867, www.camelbackcoaching.com Sun Devil Masters. Variety of programs. 25+ workouts a week. Scottsdale and Tempe pools. 602-8184790, www.sundevilmasters.com. 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 publishers approval. If you would like to see your event listed, send your notice before the 5th of the preceding month to: SWEAT MAGAZINE Email your listings to calendar@sweatmagazine.com Include the name of your event in the subject line.

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