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Content

A r i z o n aâ&#x20AC;&#x2122; s S p o r t s & F i t n e s s R e s o u r c e

november/December 2009 Vol. 18 >> No. 11 www.sweatmagazine.com

Features

12 When Less is Better Joan Westlake talks to an expert about more productive workouts.

14

A Look Back: The Infancy of Endurance in Arizona Sue Berliner turns back the history pages on endurance sports in Arizona.

20 Gift Guide

Cover

On this page

Photo by Chuck Ellis.

photo By Ron French

Columns

Jim Young (2nd place 40-44) Ron Pina during the last navigates a descent during the run section of the Nathan PBR Triathlon in Papago Park. Tempe Tri

Publisherâ&#x20AC;&#x2122;s Note. . . 6

Fit Fare. . . . . . . . . . 22

A Look Back

by Sue Berliner

Nancy Clark provides some holiday gift ideas and yummy recipes.

Fast Breaks. . . . . . . . 8

Sweat Shorts. . . . . 24

Running Xavier Alum, Diabetes Month, Phoenix Recycles, Healing Pomegranate

Nathan Tempe Tri, Scavenger Dash, Tour of the White Mountains, Everyone Runs, PBR Mtb. Tri

On Schedule. . . . . 10

Que Pasa. . . . . . . . 28

Mad Mud Run, Dawn to Dusk, Muddy Buddy, Pasadena Marathon

November/December 09

The SWEAT Marketplace. . . . . 29 SWEAT magazine

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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.11 >> nov/dec 2009

www.sweatmagazine.com Magazine

A Look Back

Publisher

I

n the late 80’s I logged more miles on my bike in a week than driving my car for a month. Only a mile separated home and work, so walking to and from made good sense. My rose pink colored Vitus racing bike traveled 300 miles a week, and not to reduce my carbon footprint but for pure pleasure. Well, sort of. Tuesday nights meant hill repeats on South Mountain. Wednesday mornings, my Proformance teammates and I rode a moderate pace from North Tempe to Mummy Mountain with several climbs thrown in to keep us honest.

Thursdays were a special treat, if you like tasting blood or don’t mind your stomach in your throat. The team gathered around 4 p.m. and carpooled to Pima and Pinnacle Peak roads. We warmed up our legs with the steady climb up Happy Valley then descended into Rio Verde on the desolate 10-mile hill. At the bottom, those who had heart monitors turned them on. I don’t remember the specifics but I remember the painful pattern. Pedal all-out for two minutes then back off and repeat until you reached the top of the hill, tasted blood or lost your stomach, whichever came first.

On Fridays we took the day off or went for an easy spin. Saturdays we met with other groups at Scottsdale and Shea for the gut wrenching “Bikes of Scottsdale” ride on Pima Road to the microwave towers in Carefree.

At the time, only a handful of women braved the testosterone filled pack of balls-towall men. My memory of the morning went this way. Duathlete Brent Steiner, a rogue, showed up wearing royal blue cycling shorts and a white tank top, as opposed to the standard issue black shorts and sleeved jerseys bike racers donned. During the warm up phase, Brent would hang toward the back with me. When we reached Bell Road the pace picked up and Brent headed to the front and put the hammer down. I clung to the pack, hoping to stay stuck until the lone light at Pinnacle Peak Road before being spewed off the back.

Sundays took us through Fountain Hills and up the Rio Verde Hill. The racing season opened mid to late February. Races across the state filled our weekends through May with a lull in the summer until fall racing started up. Most road races included crazy climbing, small towns and cheesy motels. We joked about misery loving company but we did not complain much about the training. Coaching and training science was limited back then.

Our formal education came from team rides, pack riding and racing. The lore from cycling legends added to our knowledge base. When temperatures dropped in the late fall, we took a break, backed off and cross trained. Regardless of whether our training methodology was right or wrong, we had a blast and loved it. Years later and most important, after stowing the racing wheels, the camaraderie, friendships, lifelong bonds and great memories remain. One cycling friend, now in his late sixties, said this: In 40 plus years of being a business man, there was nobody from his business relationships he cared to have a friendship with today. But his cycling and triathlon relationships he has developed over the years, those are the friendships he values and cherishes most.

Perhaps you remember the early days of running, cycling and multisport. Maybe you are new to the scene. Learn what some of the national and world class endurance pioneers from Arizona had to say about that period in our Looking Back feature. I had a great time writing and compiling the piece. It gave me a great opportunity to reconnect with old friends. They offer up some great insight and advice for training and living well for the long haul.

Thank you to my readers, writers, advertisers, vendors, friends and family. I wish you all the very best for this coming holiday season, a happy New Year and a great 2010. Love what you do, and do what you love.

Magazine

Sue Berliner

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Editor at Large Joan Westlake

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Calendar

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Contributing Writers

Nancy Clark Shelli Read Sharon Salomon Stephanie Spence Rhona Melsky

Photographers Randy Berryman Heather Hill

Accounting

Hiroko Tsugawa

Publisher’s Assistant

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

Alex Glassman

Distribution Pogo Distribution www.pogoonline.biz 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 2009 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.

Advertising Arizona Michelle McBay

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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

Early 90's Zoot top, Polar heart monitor at FHP Duathlon series.

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A Grand Essay Contest

Tour de Cure

Over 17 million Americans have Type 1 diabetes. Yet despite being born with the disease many of these Americans lead active lives.

Recently, the American Diabetes Association and Tour de Cure had some of their top ultimate Red Riders (riders diagnosed with diabetes) validate that point.

Team Type 1 had a record setting victory in the Race Across America (RAAM). The Team Type 1 athletes, all of whom have Type 1 diabetes, won the non-stop, 3,021-mile transcontinental race in five days, nine hours and five minutes; beating their previous time. To cure and fight this disease join the American Diabetes Association on November 14 for a kick off event leading up to the Tour de Cure Ride on March 13, 2010. The Tour de Cure, a ride – not race – is an annual event which started in 1991. The goal of the event is to help raise awareness of diabetes, raise funds for diabetes research, and show that fitness can combat the disease. The kick off event on Nov. 14th is being held at the Trailhead Bike Café: 6825 N 16th Street (SE corner of Glendale and 16th St, just west of the canal and the 51). From 8-9 a.m. is the Meet ‘n’ Greet. At 9 a.m. the 25 mile ride begins, followed by the family ride at 10 a.m.

Attending will be Team Type 1 triathlete, Tom Kingery. Kingery, diagnosed with Type 1 at age 28, has been a marathoner and triathlete since 2000. Many participants over the years have had their reasons for participating in the Tour de Cure such as losing a loved one, to support a friend with diabetes or because it’s simply for a good cause. Whatever your motivation, don’t miss out on this life changing experience. Your first step to helping others should be by visiting tour.diabetes.org.

How you start is important, but it is how you finish that counts. In the race for success, speed is less important than stamina. The sticker outlasts the sprinter.

—B.C. Forbes, founder of Forbes Magazine 8

SWEAT magazine

Here is an opportunity to share your enthusiasm for sports and fitness using your intellect and mind. The Grand Canyon State Games Essay Contest sponsored

by Southwestern College promotes creativity through writing as an effective means for authors of all ages (grades K-12, adults ages 18-49, and 50+) to express their dreams and ideas for a successful life and a better community. Entries will be accepted starting in November through January 23, 2010.

To get your creative juices flowing, a sampling of themes follow: 1) Get Up! Get Active! Get Involved! Get Healthy! Show why your lifestyle should include exercising, eating right and getting plenty of sleep in order to build a healthy body and mind and a strong heart. 2) We have a new President of the United States.

What would the White House look like if you were the President? 3) The power of education! Show how and why education matters.

4) This is our country. Practice peace and strong citizenship. Tell us why you are proud to be an American. 5) Sit on the sidelines or get in the game? Explain why it is important to “get in the game” and be active in the fight against obesity. 6) “Draw the Line” by saying NO to alcohol and drugs.

Describe how avoiding alcohol, drugs and tobacco can enhance your life, your family’s life and your community. 7) “Character Counts.” Illustrate how practicing one or more of the six pillars of character (Trustworthiness, Respect, Responsibility, Fairness, Caring, Citizenship) makes you a better person.

The GCSG, the largest amateur sports festival in the nation, serves a diverse population, providing fitness, health and sports opportunities to an average of 30,000 participants annually for all ages, abilities and year-round.

Since its inception 17 years ago, participation totals 356,568.

To learn more about the Essay Contest and the Games jump into www.gcsg.org

November/December 09

Endurance is not just the ability to bear a hard thing, but to turn it into glory.

– William Barclay, Theologan

Get the Pomegranate Glow Many people are familiar with the Pomegranate’s value as a food and its benefits for the body. The fruit obtains 16 percent of an adult’s daily Vitamin C requirement, potassium and antioxidants.

And it is a great source of Vitamin B5. It also contains polyphenols, highly efficient free radical scavengers. The juices are effective in reducing the risk of heart disease, cardiovascular disease, and atherosclerosis. But what many are not familiar with are the topical benefits of the fruit. The ingredients can lessen the appearance of skin aging and protect against sun damage. When rubbed on topically or taken as a supplement, pomegranate helps increase the SPF power of sunscreen. Pomegranate’s potent antioxidants and polyphenol ellagic acid are the lead components. They help promote rapid cell regeneration by retaining the skins moisture and maintain proper hydration and circulation. Using pomegranates in facials and topical treatments are refreshing and regenerating. Pamper yourself and make your skin glow with a pomegranate treatment for $75 at The Spa at Gainey Village Health Club at 480-6096980 or visit www. villageclubs.com.

www.sweatmagazine.com

Learn Your Stats Most of us are not fond of tests and supplying the answers. The Cardiopulmonary Exercise Test at the University of Arizona is the opposite. When you take the test it gives you answers.

It helps you learn your bodies performance strengths and weaknesses. What does the test provide? It provides a measure of cardiovascular (heart) and pulmonary (lung) function at rest and during exercise using $100,000 worth of state-of-theart equipment. The test uncovers your maximal oxygen uptake, known as VO2max (fitness). It determines your lactate threshold and your maximal heart rate.

The results provides guidance for proper training heart rates.

The test is designed for both recreational and professional athletes. It’s perfect for individuals beginning an exercise program, athletes who want to personally tailor their training regimen, firefighters, police officers, forest service members, etc. Cost is an affordable $100.

To find out more contact the Clinical Research Laboratory, University of Arizona, Skaggs Hall, Rm. 303. 1703 E Mabel St., Tucson or call 520-626-4127 exercisetesting@pharmacy. arizona.edu.

A Tribe on the Move The popular Scottsdale triathlon and bike retailer is on the move. Currently located at 1800 N. Scottsdale Road, the store will be heading a few miles north to 7624 E Indian Scholl Road #101 on the North East corner of Indian School and Miller Roads. They will be expanding their running shoe offering. Current brands include Avia, Mizuno, Newton, Pearl Izumi and Saucony. On November 14, plan to attend Tribes annual Fashion Show.

Fun, food and industry reps will be part of the festivities. For more details on the move and the party visit www.tribemultisport.com where you can sign up for their newsletter.

Learning What to Eat

The holidays come and go, but the weight gains seem to stick around.

Learn how to rid your body of the excess fat and even better learn how to avoid putting on the pounds. Hana Feeney shows you how. Feeney is a personal nutritionist offering special weight loss classes at ProActive Physical Therapy in Tucson. Her work teaches people how to treat the body by fueling it with the right foods that optimize its health. On November 10 from 6:30-7:15 p.m. Feeney presents the “Top Five Strategies to Lose Weight and Keep it Off.” November 17 from 5:30-6:30 she offers a class showing you what you are consuming at that “4500 Calorie Thanksgiving Dinner and How to Portion Yourself from Overeating.” December 8 Feeny leads another seminar on how to “Minimize Holiday Weight Gain.” For more information about these classes, reserve your space and learn how Feeney can personally get you fit and keep you healthy, visit www.nourishingresults.com or call 520-429-3418.

Zonies Toe the Line In Kona

On October 9, 1800 triathletes took to the warm waters in Kona, Hawaii.

Just qualifying for and getting to the World Championships is journey and life dream for many. For the lucky few who make Kona, their arms, legs, heart and soul would carry them 140.6 miles in one day. They swam 2.4 miles, pedaled 112 miles and finished the day by running 26.2 miles. Alexander Craig was crowned the men’s World Champion winning in 8:20:21, Chrissie Wellington won the womens’s crown in 8:54:02. Fifteen Zonies were among the finishers, they were: Name

City

Time

Lorie Armstrong

Phoenix

(14:52:56)

Paul Bakerman

Phoenix

(11:38:12)

Jeff Bassett

Scottsdale

(10:15:16)

Dan Beaver

Gilbert

(12:33: 22)

Karin Bivens

Tucson

(15:46:25)

Leanda Cave

Tucson

(10:02:24)

Tim Connors

Anthem

(12:12:06)

Bryan Crosland

Glendale

(13:24:13)

Dwight Lundell

Paradise Valley

(13:46:32)

Samantha McGlone

Tucson

(9:30:28)

Carlos Mendoza

Anthem

(10:22:35)

Sue Meno

Anthem

(11:13:47)

Mark Mumford

Scottsdale

(10:18:31)

John Poisson

Goodyear

(10:43:44)

Marc Rubin

Scottsdale

(11:55:24)

Endurance is one of the most difficult disciplines, but it is the one who endures that the final victory comes.

—Hindu Prince Gautama Siddharta (Buddha)

Know Your Recyclables

On October 14, the Phoenix Chamber of Commerce and the City of Phoenix hosted a green roundtable session at the Gateway Transfer Station and Materials Facility (MRF), 30305 N. Black Canyon Highway, Phoenix. Participants learned first hand about the cities recycling process.

The new facility anticipates accepting approximately 1,600 tons of solid waste per day, seven days a week in addition to housing a section for recyclable materials. The complex also provides a self-haul drop-off, mulching of vegetation and public education programs. While Phoenix’s recycling program started 20 years ago, it is relatively young. The City’s program “Phoenix Recycles” comingles recyclables has become one of the top recycling programs in the country and is being copied by larger cities like Los Angeles.

Observing how the process works enlightened participants as to what items are recyclable and what are not. Phoenix recently expanded their program to include wet strength boxes (i.e. cardboard soda boxes, powdered detergent boxes, cardboard juice boxes), all plastic containers and shredded paper placed in a clear plastic bag. Terrence Gallenback, Solid Waste Administrative Analyst, led the session and reminded the group to always remove all foods, clean and dry recyclables. Art with various themes of trash lined the halls of the observation deck, adding an interesting perspective and element to the building. To learn more about Phoenix Recycles or to schedule a tour for your organization, contact Gallenback at 602-256-5607.

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November/December 09

Tempe Town Lake

Celebrates its Birthday

Hard to believe Tempe Town Lake turns 10 years old. The city has a year long list of events to celebrate the special birthday. November events include Free Boating Day Nov. 7, Go Jump in the Lake - Take a dive into Town Lake for charity on Nov. 8, Town Lake Turns 10 celebration and APS Fantasy of Lights Boat Parade on the 12th. The big party takes place on December 12, inviting everyone to come and sample lake activities, enjoy cake and more. For all the details visit www. tempe.gov/lake/ birthday.htm

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November 21 Mad Mud Run Get dirty and have some fun competing in the 4-plus miles Mad Mud Run or road and trails at MacDonald’s Ranch, 26540 N. Scottsdale Road.

From the starting line to the hose-down at the finish you will endure an array of “boot camp” style obstacles. That includes a 6 foot wall, low crawl, balance beams, hay bale hurdles, cargo net wall, and crawl tubes before the infamous mud pit. Don’t be surprised when you see many people sporting costumes. Overall best spirited participants earn the highly desired Mad Mud Run Spirit Award. Top finishers in each category will earn awards too. You can fly solo, contend as a pair, or slap together a team of five. If you have a kid between the ages of 4 to 12 they can compete in the 100-meter Mad Puppy Splash. You will score a commemorative t-shirt, goody bags, dog tags, and post race food. A portion of the proceeds help support the Foundation for Burns and Trauma.

Registration closes November 17, so if you can handle getting a little filthy one day out of the year, check out www.madmudrun.com.

November 26 Tri Family Racing Before consuming a gourmet meal, why not pre-burn those calories at the Thanksgiving Triathlon/Duathlon presented by Tri-Family Racing? The event will be held at the Southwest Valley Regional YMCA, 2919 N. Litchfield Rd. There will be categories for all youth and adult age groups to compete in. Adult triathletes will run 2 miles, bike 12 miles then swim 400 yards. The adult duathlon subs a 1-mile run for the swim. Youth will complete a 1 mile run, 4 mile bike and 100 yard swim. Registration closes November 24 at 10:59 p.m. so head over to www.trifamilyracing.com to sign up.

December 5 Dawn to Dusk Prepare to undergo a stamina bout between you and Mother Nature and other riders. DCB Adventures presents the Dawn to Dusk, counter clockwise loop, endurance mountain bike event on the Pemberton Trail in the McDowell Mountain Regional Park. The race begins at sunrise at exactly 7:13 a.m. It ends by sunset at 5:20 p.m. This event is open to the individual, teams of two, a quad, or a corporate team

of seven. Each lap of the race is 15 miles. At the end of each lap racers’ are allowed to rest and refuel and review their navigation cards. The goal for the race is to complete as many laps as possible within the given time frame. The course will begin on a mile paved road. After which you will tackle steep uphills and fast downhills throughout the dirt trail. For more info cycle through www.dcbadventures.com.

December 13 Muddy Buddy If you don’t mind being covered from head to toe in wet earth for 6 miles and then coming home caked with mud, the Muddy Buddy is the event to involve yourself in. You and a buddy will have some fun taking part in a grimy race against other pairs while one partner rides and the other runs. It is easy. The way the circuit works is at the start of the race one team member will run and the other will ride the bike.

Upon hitting the first obstacle the rider will drop the bike, complete the obstacle, and begin running. When the runner then arrives and completes the obstacle they will take the bike and begin riding. Each exchange point is about a mile apart, making the event doable for novices to experienced mud runners. Teams will continue alternating their sport through each obstacle of the course until the mud pit finale.

For all the dirt visit www.muddybuddy.com.

January 16-17

with special needs. Sponsored by Excel and Beyond Triathlon Coaching, the 12-Hours of Pain and Purpose Mountain Bike Challenge is a charity event to help raise funds for the Sydney Hudson Foundation. Anyone, from beginners to professionals, has the capability to complete this event. The route is intended to be fast with no technical hills. If you’re going solo be prepared to finish as many laps as you can from 7 a.m. to 7 p.m., beginning from the Tempe Marina Boat ramp and finishing each lap through Papago Park in Tempe. To distribute the work you can have a team of two or four, switching riders each lap. If you got some guts, visit www.excelandbeyondcoaching.com.

February 21 Pasadena Marathon Taking a touristy lap around town by bus is yesterday’s trend. City of Pasadena, California sets a new style with their annual Pasadena Marathon. The route will take runners past CalTech, the Rose Bowl, Old Town, and other historic sites. Registration is open until February 17. Expo registration is available on February 20. If you are not a marathoner, don’t let that dash your hopes. The Pasadena Marathon has five different event categories for you to partake in: marathon, half marathon, bike tour, 5K, or fun run/walk. For more information or to register, visit www.pasadenamarathon.org.

February 26-27

Rock N Roll Arizona Marathon & Half Marathon Arizona’s largest marathon is back and about to flood the streets of Phoenix, Tempe, and Scottsdale. Marathon entrants begin their race from Washington Street (west of 14th Ave.), and half marathoners will start their race at Jefferson Street (east of 12th Ave.), and everyone will finish at ASU’s Sun Devil Stadium. The perks of participating are a post-race concert, commemorative finisher’s medal, chip timing and a lot more including a P.F. Chang’s Restaurant gift card. Get the inside details at www.arizona.competitor.com.

January 23 12-Hours of Pain and Purpose Mountain Bike Challenge The pain is pushing your legs and lungs past their threshold. The purpose is helping kids

MyoMed Ragnar Relay What was an idea by a man in the mid 80’s and turned reality in 2003 by his son’s eagerness to see the nation’s many spectacles on foot, the Ragnar Relay has come back to Arizona. Although known as the Ragnar Relay Del Sol in Arizona, this national relay race series arrives in the Southwest February 26. The relay route covers 202 miles from Prescott to Mesa. Put together a team of 12 runners (six for the ultra version) to run 36 legs. Team members will run 3 to 8 mile legs and then hand off a team baton to the next person. Each team member is pre-designated three legs of the race. Medals are awarded to all course finishers, top teams, the team with the best name, and the team with the best decorated vehicle. For more information, run the mouse over to www. ragnarrelay.com. S

Nov. 21

Nov. 26

Dec. 5

Dec. 13

Jan. 16-17

Jan. 23

Feb. 21

Feb. 26-27

Mad Mud Run

Tri Family Racing

Dawn to Dusk

Muddy Buddy

Rock N Roll Arizona Marathon & Half Marathon

12-Hours of Pain and Purpose Mountain Bike Challenge

Pasadena Marathon

MyoMed Ragnar Relay

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11

When Less Might Be Best

By Joan Westlake

There’s no avoiding the reality that you will find more rabbits in rehab than tortoises.

12 SWEAT magazine

I

n the more-longer-faster-harder world of sports training, sometimes you need to slow down and consider that less might be best. SWEAT sat down with Dale Heuser, Paradise Valley Community College Health and Exercise Science professor, to discuss where less might achieve better or equal results. Low-intensity resistance training, cardiac rehab and walking vs. running were three areas of recent research.

A study published in the Journal of Strength & Conditioning Research shows that low-intensity resistance training can produce the same muscle strength, size and tone gains as traditional high intensity [Tanimoto, M. et al 2008].

So who cares if athletes want to train at high intensity for bragging rights or to feel really challenged? One word – injury.

There’s no avoiding the reality that you will find more rabbits in rehab than tortoises. And, because the load that we place on our joints over our life spans affects their long-term health, heavy weights aren’t the best idea.

The risks associated with resistance training (RT) have made many trainers wary of RT with clients that have risks factors such as previous injuries, high blood pressure and aortic dissection, which is as bad as it sounds.

Pump Low

RT intensity is determined by a percentage of the max you can lift one time (1RM). Highintensity RT is when you are lifting 80 to 100 percent of that one-rep max; low-intensity is 65 percent or less.

Research shows that low-intensity RT causes the same changes in the working muscle as high intensity. In fact, RT intensities as low as 40 percent have been shown to be equally as effective as pumping the big

November/December 09

iron [Tanimoto and Ishii, 2006, Journal of Applied Physiology].

For low-intensity programs to be effective substitutes for high intensity RT, certain conditions must be met. Below are some guidelines published in the October/ November 2009 Ace Certified News.

Frequency: two training sessions per week for at least 13 weeks Intensity: 40 to 65 percent of 1RM Repetitions per set: eight Sets per exercise: one for beginners, three for more experienced Rest: 60 seconds between each set Speed: three seconds for the muscle shortening and three seconds for the lengthening with a one-second pause in between Extension: don’t fully extend arms or legs, keep a slight bend To get the maximum benefits, your best bet is to choose a trainer with an exercise science education and, of course, a personal training certification. A custom program is always the most effective.

Rehab Light

Interval training with a high intensity component vs. continuous moderate intensity aerobics for cardiac rehab is another area where there was no difference in results for key factors such as blood pressure and heart rate between the moderate and high intensity programs. However, improvements in cardiovascular endurance and overall fitness were noted for the more intense training.

[Warburton, D.E.R., McKenzie D.C, Haykowsky, M.J., Taylor, A., Shoemaker, P., Ignaszewski, A.P., and Chan, S.Y. 2005, American Journal of Cardiology].

Burn Fat

There exists a misunderstanding that has reached mythical proportions based on the

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wrong

right

Whether you are working out at high intensity or low intensity, posture is everything. Adam Dalen, PVCC personal training certified and degree student, illustrates the wrong way (back arched) and right way to lift.

fact that during lower intensity exercises, a higher percentage of calories are coming from fat, and during higher intensity exercises a higher percentage of calories are coming from carbohydrates. The misinterpretation of this is: if you walk for 20 minutes, you’ll burn more fat than if you run for 20 minutes.

Wrong. What’s missing from this concept is the total number of calories burned during those 20 minutes.

Here’s an illustration: Male, 200 pounds, runs at 6 mph for 20 minutes and burns 324 calories. Or, he walks on a treadmill at 3 mph for 62 minutes and burns 325 calories. Even more important than the percent of the calories you burn from fat, is the total calories burned.

Heuser says, “To maximize fat burning, beginners need to start at lower intensities but as their bodies begins to function at higher levels, they gradually work toward higher intensity exercises. Rule of thumb, increase frequency or duration before intensity. Only increase one variable [frequency,

duration or intensity] per week.”

Note: “slow” is a relative term. The slow heart rate of someone young and in good condition is rip roaring compared to someone who is neither. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate or mhr.

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November/December 09

Novice Training

Here’s an exercise program to get you started on the correct “less is more” foot (athletic shoe clad, of course).

For strength training, start at 50 percent of 1 RM for one set, 12 to 15 reps. Increase the reps before intensity. Once you can lift 20 reps, increase the weight and decrease reps to 12.

Cardio Week 1 3 times per week, 15 – 20 mins, 65% of mhr Week 2 3 to 4 x per week, 20 – 25 mins, 65% of mhr

Week 3 3 to 4 x per week, 20 – 25 mins, 70% of mhr Week 4 3 to 4 x per week, 25 – 30 mins, 70% of mhr

Heuser adds, “There are many benefits of high intensity training but it isn’t for everyone. It depends on your workout history, pre-existing conditions, health status and time you are able to devote to training. And, it is very individual. What works for one athlete may not work for another.” S Dale Heuser is director of programs and a member of the Exercise Science faculty at Paradise Valley Community College, Union Hills and SR 51. The college offers a Strength and Conditioning Personal Trainer Certificate as well as Strength, Nutrition, and Personal Training Associate in Applied Science degree.

For more information, contact Dale.Heuser@ pvmail.maricopa.edu or go to www.paradisevalley.edu/fitness.

SWEAT magazine

13

By Sue Berliner

na

Arizo in e c n a r u d n E f o The Infancy

W

courtesy Ru

nner’s Den

archives

ho would have thought the streets of Phoenix could set and shatter records other than those related to traffic violations and accidents?

Before Paradise Valley Mall opened for business as usual on January 27, 1985, something amazing transpired on the streets around the mall. Sixty-six men ran 30:30 or better and 51 went 30:00 or below at a 10K road race. Those numbers are unlikely to be reached again.

In the late 70’s to early 90’s, Arizona became a training and racing oasis in the desert for running, multisport and cycling. World class athletes and events set up camp.

Bruce Bickford led that fast front field with a 28:17 at the Runner’s Den 10K. Launched in 1979, the race was developed around running legend Bill Rogers who wintered in the Valley. While Rogers wore Number 1, University of Arizona All American Tom Hunt won the first five years and set American 10K records. Five weeks after Bickford led the amazing field on March 2, Mark Menow set the current American 10K Road record (27:48) in Phoenix at the now defunct Continental Homes 10K. The North Bank/Phoenix 10K drew top fields as well. In 1978 the 8th edition of The Fiesta Bowl Marathon ranked 9th in the nation among marathons with its downhill course from Carefree to Scottsdale Community College. Fountain Mountain Triathlon (the state’s first half IM distance) debuted in 1981 with 150 athletes. One year later, entrants filled the 800 field limit. The USTS Bud Light Triathlon Series and Coors Light Duathlon Series staged races at Lake Pleasant and Estrella.

Cycling training camps, pro and elite teams wintered in Arizona. In 1992, Motorola introduced their professional team (including a young Lance Armstrong) to the world in Phoenix.

The state also attracted and grew world class talent, a few notables include Steve Scott, Trina Painter, and Lisa Martin. Ed Mendoza was one of Arizona’s first Olympians. Multisport talents included Angela French, Barb Locke, Brent Steiner, Jimmy Riccitello, Jonathon Grinder and George Esahak-Gage.

“It was friendly, respectful rivalry,” said Grinder when summing up the endurance scene at the time. “The emphasis was on competition not winning and losing. We were pioneers defining the sport. It was all about the adventure, training hard, friendships and fun, not on coaching and expensive equipment. We travelled every weekend: Prescott Triathlon, Yuma Tin Man, Flagstaff Mountain Man.” What follows are profiles of just a fraction of Arizona’s finest from the late 70’s to early 90’s. They all have great insight, though not enough room here to share it all (look for a longer version online soon). Their common thread: hard training, lifek.

Runner ’s Den 10 e th at rs long friends and fun ruled. So read, learn and have some fun. ge Ro ll Bi

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November/December 09

Angela French 51, Lacey, WA

Occupation then, now: “Tri-bum” and sports magazine publishing. Web developer Racing Highlights: Collegiate T & F and CC, Pro tri circuit 1981 – 86, USCF bike racing, National Championships, Orieda Women’s Challenge, MBAA racing -won state championships, 6 Olympic Marathon Trials, Master winner Baker Lake 50k Trail Run. Favorite early days event: Runner’s Den 10k, Fiesta Bowl 10k, Run for the Arts. Crown King 50k.

Greatest early days memory: The excitement of the new “sport” of triathlon, the great people to train with, the effort of the race directors.

Training then: Ran 60-70M or biked 150M a week. Now: Run year round, less mileage. Sea kayak, snowshoe, bike and strength train.

What you loved most about your sport then: It gave me a feeling of shaping my own outcome. Proudest life moments: 6 Olympic Marathon Trials.

(One other woman has done that) Starting SWEAT with Sue, and returning to grad school to study information technology.

What you have learned: Still learning.

Now I’m learning to accept where I am.

The best training tip: Listen to your body and give it a break. We never do, but that’s my tip! Save it for when you are 70.

Reading: Abigail and John: Portrait of a Marriage by Edith Gelles, and The Lost Symbol by Dan Brown

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sy Jonat

George E sa at the sta hak-Gage and J on rt of San Diego US athon Grinder TS 1988

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Look Back

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Photo by Craig Scheibel from SWEAT archives.

Janet Stamper Holland 50, Tucson Brent Steiner at the 1992 Coors Light Duathlon Series Championship Race at Tatum Ranch

Brent Steiner 48, Phoenix

Occupation then, now: Professional Duathlete (Coors Light Duathlon Series).

Territory Manager for Pearl Izumi Racing Highlights: Winning National Coors Light Duathlon Series 1990, NCAA All-American distance runner University Kansas (1984), National High School Cross Country Champion (1979).

Favorite early days event: Coors Light Duathlon Series.

Greatest early days memory: Beating Lance Armstrong at Coors Light Duathlon San Diego in 1990, (Lance was reigning Jr. Nat. Tri. Champion.

Training then: I have always been a low volume, high quality type of athlete.

Now: Cycling road and Mtn. running, light weight lifting, kayaking.

What you loved most about your sport then: Traveling around the country, meeting variety of people, developing lifelong friendships.

Proudest life moments: Winning National Titles in running and duathlons. Marrying my wife Kati in the Kilauea crater at volcanoes National Park in Hawaii.

Best advice you ever got: Be humble, count your blessings.

Occupation then, now: Elementary Phys. Ed. Specialist, Middle School Phys. Ed. & Health teacher & coach Racing Highlights: 15th female Hawaii Ironman Triathlon 10:07, 2nd Escape from Alcatraz Triathlon, 2nd USTS San Clemente, CA., 2nd Kawaii Loves You Triathlon. Competitive in Master’s running.

Favorite early days event: Valentine’s Day Biathlon swim/run Scottsdale.

Greatest early days memory: Going home to Coos Bay, OR and winning the Prefontaine Memorial 10K, 1992.

My dad was in the war with Steve Prefontaine’s dad. Later I found out I was pregnant with my first child, Brooke, while running that race.

Training then: 3 morning runs, 3 evening swims, and bicycle 3-4 days a week. Now: Two weekday runs (one speed work), Sat. run and long trail run Sun., masters swimming.

What you loved most about your sport then: My social life revolved around the people I trained and raced with. I met wonderful people from all over the US. We had so much fun.

Proudest life moments: Becoming a mother.

Best advice you ever got: To keep things in perspective.

What you have learned: To keep training fun and to know when it is time to back off or take a break completely.

The best training tip: Listen to your body.

Reading: I love to read books but don’t anymore because I’ll fall right to sleep.

Susan Shafer 58, Phoenix

Brent Steiner out kicks Lance Armstrong.

Photo by Lois Schwar tz

nder

What you have learned: What I perceived as setbacks usually ended up being blessings in disguise.

The best training tip: Be smart, listen to your body, don’t be afraid to take rest days.

Reading: Be the Pack Leader by Cesar Millan

Occupation then, now: Financial Services Racing Highlights: 10K PR 37:37, Half Marathon PR 1:26 ; 1st woman master 1992 Crown King 50K. Favorite early days event: Prescott Triathlon.

Greatest early days memory: 1st Overall Woman Fountain Mountain Triathlon 1988.

Training then: Was pretty structured back then as it is now. Now: swim, minimal run, cycle, & strength train & Yoga.

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What you loved most about your sport then: Not as much commercialization.

We just worked out with no coaches or heart rate monitors. Just good old hard work.

Proudest life moments: Finally, after 18 Ironmans, I won my age group at Arizona Ironman.

Best advice you ever got: Take your bike off the roof rack before you drive into the garage. Hang a note from your rear view mirror saying “Bikes on Roof.”

What you have learned: Listen to your body and give it the rest it needs & stretch.

The best training tip: For marathon training do not run more than 10 miles 10 days before the marathon.

Reading: Firefly Lane

Chris Bray 40

Occupation then, now: Seminar coordinator at NAU. Dad, Credit Analyst at National Bank of Arizona Racing Highlights: ‘93 Du World Championships (1st US Pro/16th overall).

Favorite early days event: Dave Berman’s Valley Events duathlons. Atmosphere was friendly, the racing tough.

Greatest early days memory: Beating Brent Steiner a grand total of ONE time....ever.

Training then: High intensity, low mileage. Everything had a purpose.

Now: Running and Mtn. biking. I train around family time.

Jonathon Grinder swims. bikes and runs

51, Phoenix

Occupation then, now: 80’s - Real Estate Attorney. Triathlon Coach and Real Estate Attorney Racing Highlights: 1st Lake Havasu Olympic Distance-1985 ( 1:54). 8 Hawaii Ironman finishes (’96-’03), Age Group World Championships: Bronze ITU Olympic (’03), Gold ITU Aquathlon (’03), National Champion USAT Age Group Half IM (’04). 41st tri win (Lake Powell Sprint Tri-2009 1:08).

Training then: Swim 8000-12000 yds. ride 125M. run 25-30M a week Now: Swim, bike, run with my wife Jane, strength, stretching and mobility exercises (most of 2007- 2008 spent in PT after a near fatal car-bike accident).

Favorite early days event: Fountain Mountain Half-IM Tri—the year-end focal point for everyone.

Greatest early days memory: Winning Firebird Lake Triathlon 1988 by 1 second in a sprint against Les Woods (Amateur Triathlete of the Year 1987).

In 1986 I lost that same race to Greg Herrera by 1 second.

What you loved most about your sport then: Everything was new about triathlons in the 80’s—no one knew what worked or what didn’t. We were pioneers. Lots of mutual respect and camaraderie.

Proudest life moments: I can’t answer that; I don’t think I’ve lived it yet…..

at the 1991 USTS Las Vegas

What you loved most about your sport then: I loved putting in the hard work and testing yourself on race day. You were friends with your competitors, but it was “go” time when you stepped to the line.

Proudest life moments: Becoming a dad.

Little else compares.

Best advice you ever got: Just do your best. Always.

What you have learned: Working hard is the easy part. The hard part is getting the right nutrition and rest.

The best training tip: Learn to enjoy suffering. Look forward to it. Get excited about your workouts.

Reading: The Bible. A little bit every night

November/December 09

George Esahak-Gage

Best advice you ever got: To thine own self be true.

What you have learned over the years: People who like you will give you more credit than you deserve, people who don’t, will blame you for things you’ve never done. If you are honest with yourself, you will know if you have acted honorably.

The best training tip: 90% of your workouts should be stuff you can do daily for your lifetime. The other 10% should be challenging. Follow that, you’ll be able to workout for the rest of your life and keep progressing.

Reading: Freakonomics

SWEAT magazine

15

numerous years and top 10 in the U. S. Watching wife Ann enter politics.

Best advice you ever got: Be serious but don’t take yourself too seriously.

What you have learned: Watch for opportunities, anyone willing to work 120+ hours a week can be successful.

Write it down before you forget it.

The best training tip: Don’t get injured.

Reading: Goddess of the Market (Ayn Rand biography)

Occupation then, now: Owner, Runner’s Den, Raceplace Events, GetSetUSA. com. Production & DP more than 1300 races 1978 – 2008, including DP for the Bud Light Tri and Coors Light Du Series.

Racing Highlights: 35:12 10K, 2:59:59 Marathon, 27 Marathons.

Favorite early days event: as a race director, two series of races: Runner’s Den 10K started in 1979 & Fountain Mtn. Tri, the first half Ironman event staged in AZ. Greatest early days memory: as a race producer, camaraderie of the always traveling Race Place Crew. Being involved in the development of the industries top scoring software with systems’ wizard Mike Copeland.

Training then: 70-90 miles a week while commuting to/from my job. After moving to Phoenix, 40-60M. Now: 20-30M a week, occasional golf and hopefully a lot of skiing this winter.

What you loved most about your sport then: Seeing new people have such athletic success in terms they never thought possible.

Proudest life moments: Aside from the birth and graduation of sons Nate and Sam, after opening, realizing Runner’s Den might have some longevity.

Runner’ Den voted “Best of Phoenix”

16 SWEAT magazine

Greg Wenneborg 42, Tucson

Occupation then, now: Jr. High Teacher/Coach. Now High School Teacher/College Coach Racing Highlights: Qualifying for and racing 3 Olympic Marathon Trials (‘96, ‘00, ‘04).

Favorite early days event: Scottsdale Night Run for the Arts.

Greatest early days memory: Running the Austin Marathon at 34 years old and qualifying for the 2004 U.S. Olympic Trials. I PR’d (2:18:46) and qualified.

Training then: 100M+ weeks and 20M runs. Now: Running 4 times per week, dabbling in racing and promising a comeback.

What you loved most about your sport then: Showing up fit and knowing that I had a shot at winning a race.

Proudest life moments: Marrying Stephanie, we met at a race, having two beautiful children, and creating my life’s course through running.

Best advice you ever got: If the fire is hot enough, anything will burn... even cheeseburgers. From John L. Parker, who wrote Once a Runner.

Barb Schmuki (Locke) 50, Phoenix

Occupation then, now: Hair Dresser, swim coach, mom Racing Highlights: Hawaii Ironman, watching my kids race now.

Favorite early days event: Equilateral Triathlon.

Greatest early days memory: First time winning Firebird Lake and sharing it with my friends.

Training then: Swam 3 evenings, rode 4 days/ around 200M (more prior to IM), ran 5-6 days (50M) (unless training for IM. Now: 4 days a week running 30 to 35 miles (slower), bike 3 days a week 80 miles.

What you loved most about your sport then: I loved training with my friends, especially sharing my experience in swim through coaching.

Proudest life moments: Sharing my enthusiasm for sports with others.

Best advice you ever got: The race is not over until you cross the finish line.

Susan Shafer sp orts a pair of Oakly Factory Pilots wh Barb Schmuki (L ile ocke) looks on.

November/December 09

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estein Steve Finkl

Greg Wenneborg winning the 1998 Shlotsk y's Bun Run 8k in 24 :36.

Schmuki

57, Phoenix

Occupation then, now: Lawyer then, now owner Tucson Racing.

Racing Highlights: 6x Team USA, top 5 in age group at USAT Age Group Nationals ‘91, ‘93, ‘94, top 5 in age group at World Championships ‘89 and 94, winner Firebird Tri, Lake Havasu Tri, Bud Light Tri. Favorite early days event: Havasu Triathlon.

Greatest early days memory: Road trips to triathlons in California and Utah.

Training back then: Lots Now: Same but scaled back.

What you loved most about your sport then: Training and racing with friends.

Best advice you ever got: It’s not the wand, its the wizard. Paul Brinkmann.

The best training tip: Rest when needed.

Occupation then, now: Then: Everything. Now: Coach Racing Highlights: 1989 ITU Amateur World Champion, one of the fastest 40+ Masters Triathletes.

Favorite early days event: Mtn. Man Tri, Flagsatff. Mchood Park Tri, Winslow.

Santa Fe Tri. Prescott Tri. Greatest early days memory: My first regional win against Greg Herrera, at Arizona Tri Firebird Lake 1986. My first Pro win, including pro Jimmy Riccitello at U.S. Swim and Fitness Tri Estrella Park, 1989.

Training then: All out, everyday, every thing I had to give, all the time, no rest days, physical brutality. Now: More focused and intelligent training, X-C high school coaching.

What you loved most about your sport then: Challenging, tough, involved, varietal, new, grass roots...

Proudest life moments: Everyday, to get another day of life while knowing that I live honestly and true and living sincerely to my friends and family.

Best advice you ever got: To appreciate all things.

What you have learned: That the more I learn, the less I know.

The best training tip: Patience.

Reading: How to Make Your Own Solar Electricity and The Seven Laws of Intimacy

courtesy Barb

51, Loveland, OH

Rob Wallack

Luis (Gonzales) De La Torre 41, Kailua Kona, HI

Jonathan Grinder

Tom Hunt smashing the American 10k record at the Runner’s Den 10k.

What you have learned: It’s not the one who works hardest who breaks the tape. It’s the one who works smarter and is consistent over many years.

The best training tip: Make sure that your workouts make you confident.

Reading: Outliers by Malcolm Gladwell

just wants to be listened to.

The best training tip: Long slow runs in the mountains, back to back days.

Reading: Deadline by Randy Alcorn

courtesy Jonathon Grinder

Mike Scannell 47, Grand Blanc, Michigan

,

s and Jonathon Grinder compare notes Firebird finish, 1989: Bob Stuckey, Les Wood Doug Roether with his back to the camera.

What you have learned: Keep things in balance, you can only control yourself, but most of all I do it for fun.

The best training tip: Listen to your body and routine.

Scott Modzelewski 47, Fountain Hills

Occupation then, now: Model Racing Highlights: Western States 100, 17th place and 1st Sedona 50 mile in 6:36.

Favorite early days event: Crown King.

Greatest early days memory: 1st 100 mile finish.

Training back then: 70M on trail per week. Now: 40M a week on trails, 2x a week in the weight room.

What you loved most about your sport then: Getting into the mountains and the camaraderie of other ultra runners.

Your training Proudest life moments: Being married to my wife for 22 years.

Best advice you ever got: Act like you’ve been there before.

What you have learned: That my wife

RUNNER’S DEN/KOY 10K Race Results 1985 Men:

Bruce Bickford (28:17) Simeon Kigen (28:26) Tom Wysocki (28:26) Brad Erickstad (28:27) Ivan Huff (28:27) Don Janicki (28:29) Ronnie Carroll (28:35) Markus Ryffel (28:41) Dave Barney (28:43) Dave Gordon (28:49) Steve Ortiz (28:54) Thom Hunt (28:57) Steve Anders (28:58) Ken Martin (28:59) Sam Sitonik (29:05) Terry Cotton (29:05) Frank Assumma (29:07) Bill Rodgers (29:08) Danny Grimes (29:13) Joe Kipsang (29:14) Keith Morrison (29:18) John Butler (29:25) Steve McCormick (29:26) Dave Long (29:29) Mark Junkermann (29:31)

Sean Evans (29:31) Roy Kisin (29:33) Mark Conover (29:33) Dan Shamiyeh (29:33) Gerald Donakowski (29:34) Lawrence Weber (29:34) Frank Plasso (29:37) Patrick Aris (29:39) Joey Gomez (29:39) Robert Hipwood (29:40) James Howard (29:41) Art Menchaca (29:43) Harrison Koroso (29:44) Jeff Adkins (29:45) Tom Lux (29:46) Tony Sandoval (29:50) Vince Sheehan (29:53) Ron Cornell (29:53) Matt Guisto (29:54) Rich Brownsberger (29:54) Allen Scharsu (29:56) Joe Sheeran (29:57) D. Cuadrado (29:57) Jeff Hess (29:59) John Fielding (29:59) W. Graham (30:00)

18 SWEAT magazine

Kevin Ruland (30:01) J. Helmick (30:02) Mark Anderson (30:05) Keith Woodard (30:06) Mike Hairston (30:14) Carmello Rios (30:14) T. Borschel (30:15) Bill Donakowski (30:18) M. Blately (20:20) John Hunsaker (30:21) N. DeLeon (30:22) Scott Mayfield (30:25) Robert Yara (30:27) Simon Guttierez (30:29) J. Whitnah (30:30)

Occupation then, now: Athlete/Student.

Now: Operations Manager for The Engineered Products Company Racing Highlights: 1st Phoenix Marathon 1987. As a Masters team won the Nat XC Champs in SF 2006; I placed 2nd in 2005. 1st Army 10 Mile twice.

Favorite early days event: 8K. Greatest early days memory: Watching AZ State set the Collegiate and US Record in the 4X800 (7:08) that still stands today. Winning the Phoenix Marathon. Training with Brent Steiner and racing Coors Duathlon Series.

Training then: Ran 120-130M per week.

Duathlon training, ride 300M and run 100M per week. Now: Train 7 days a week. Run 3 days, swim 3 days, cycle a few days week. I still exercise twice a day except Sat. and Sun. What you loved most about your sport then: The people involved. My ASU XC Teammates still meet up for a weekend 25 years later.

Proudest life moments: Watching my daughter Eryn get 2nd overall in the State gymnastics competition. And my son Ryan score a goal in his first Varsity Water Polo match as a Freshman. Being awarded the Children’s Hero Award for volunteer work with the local community (2008).

Best advice you ever got: Discipline is the key to success.

What you have learned: Don’t let

your mind limit what your body can accomplish.

The best training tip: Have a training plan; never decide what you’ll do on the day of the training. Pre-plan.

Failing to plan is like planning to fail.

Reading: The History of American Democracy

Doug Loveday 42, Flagstaff

Occupation then, now: Student.

Exercise Physiologist Racing Highlights: 1st,Tour de Gila stage 5 Gila Monster, U.S. Collegiate National Champion, 1st 1991 El Tour de Tucson, 1992 U.S. Olympic Trials Road Race 5th. 2009: AZ State Champs TTT 1st and 40K 1st (40+).

Favorite early days event: La Vuelta de Bisbee.

Greatest early days memory: Helping teammate David Anthes win the KOM jersey at Redlands beating out Coors Light. Collegiate racing for ASU. Training then: 15+ hrs / wk. with 2 X 5 hrs per week, lots of paceline. Now: Cycling.

What you love most about your sport then: The feeling of freedom under your own power (price of gas doesn’t matter on a bike).

Proudest life moments: Marriage (15+ yrs. Now), Fatherhood (12+ yrs). The victories listed above.

Best advice you ever got: Let your legs do the talking, not your mouth.

What you have learned over the years: Quality is more important than quantity.

The best training tip: You only get stronger through rest and recovery.

Book you are currently reading: Younger Next Year and Pre S

Women:

Lisa Martin (32:15) Jane Shields (32:56) Regina Joyce (33:07) Lynn Nelson (33:58) Karla Ely (34:20) Liz Barker (34:29) Patricia English (34:39) Julie Benzel (34:52) Kathy Pfeifer (35:02) Trina Leopold (35:11)

Barb Schmuki an

November/December 09

d friends hanging

out post race.

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Gift Guide 2009

Whether for family, friends or yourself, you will find some great ideas for your holiday shopping. There is something for everyone in your family and fitness network.

Fashionaby Fit

Slick Time and Pace

Perfect for the runners and walkers in your like, the Nike+ kit is an inexpensive ($29) way to get accurate pace and distance information while running with an iPod Nano. For those who run with an iPhone or iTouch, just the sensor is necessary, a bargain at $19. Not only do you hear your stats over your music but your workouts are automatically sync’d and journaled through iTunes.

For those friends and family who prefer to run sans music, get them the same functionality by using a Nike+ SportBand ($59) that is worn like a watch. Available at Sole Sports Running, 1006 E. Warner, Tempe, 480-522-2475, www. solesportsrunning.com.

Make going to the gym a fashion statement with functionality for all the active women on your gift list. The GymGirl Ultra Skirt is designed to flatter a woman’s body. A hidden pocket in the “no creep” compression under the skirt shortie carries gels, cell phones and more.

The sonic music port allows headphone cords to sneak up through the Skirt so style is not compromised. Originally made for the gym enthusiast, the built-in Shorties, will keep privates, well private. The GymGirl Ultra may be purchased locally at Sole Sports Running, 1006 E. Warner, Tempe or TriSports.com.

And you may want to include an entry into the February 13, 2009 SkirtChaser5k to complete your gift package. For company info go to www. skirtsports.com. Go to www.redrockco. com for race details.

Socks with More

Finally, socks which actually help improve the foot’s blood flow.

CEP Compression Socks are the world’s first scientifically proven athletic compression socks, with studies showing a 5% boost in performance, along with reduced fatigue, increased lactic acid metabolization and quickened recovery.

Prices vary by style. See the selection at www. trisports.com.

More Efficient Running

Better running form means better performance. The Sir and Lady Issac Guidance Trainer will be loved by the runners in your family. The newest addition to the Newton family footwear offers intelligent control for all foot types. At $149.99 it is a great investment in moving to a more efficient midfoot/forefoot running style. Look for a trail version over the next few months too. You can find the complete line of Newton’s at Tribe Multisport in Scottsdale or visit them online at www.tribemultisport.com

20 SWEAT magazine

November/December 09

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Mutisport GPS Dream

Trizophrenia

This may not help you or the trigeeks on your gift list win a race.

But everyone who finds this book in their stocking may laugh more at their three sport activities and the obsessive-compulsive, ritualistic world of triathletes.

Award-winning and nationally syndicated illustrator Jef Mallett’s Trizophrenia: Inside the Minds of a Triathlete, is a humorous book that takes readers through the life of the terrified nobody to a triathlete in love with the sport.

Trizophrenia will be available in bookstores, bike and tri shops, and online now for the holidays in the U.S., Canada, U.K., and Australia. Cost is $21.95. Visit jefmallett.com or www.velopress. com for more info.

The Garmin Forerunner 310XT with R Strap was the most anticipated GPS watch in 2009. Designed specifically for multisport athletes, it is water-resistant with a battery life of up to 20 hours. A more rugged design, your favorite athlete can track his or her moves from sea to land and beyond in the most extreme conditions. It tracks and analyzes time, distance, pace, elevation change, heart rate, and calorie count. You can find the Forerunner 310XT for $399.00.

Save an additional $50 with Garmins’s limited time offer. Visit www.trisports .com for more Garmin and tri products.

Great Water and Cargo Carrier Deal

Buy one for yourself or a friend.

Everyone loves a great product at a special price. Tempe Bicycle will save you nearly $30 on the 2008 Camelback H.A.W.G. The pack holds 100 ounces of liquid (3L) and lots of stuff with 1120 cubic inches of storage space. The list price is $99.95 but score one for $69.99 while supplies last at Tempe Bike, 715 S. Rural Rd. or 405 W. University. For more great buys and info roll into www.tempebicycle.com.

Give Adventure

Climbing is for everyone – from kids to seniors. No experience is necessary.

After 17 years, the Phoenix Rock Gym is bigger and better than ever with 30 foot high walls and more than 15,000 sq. ft. of climbing surface. Readers of SWEAT Magazine consistently voted the Phoenix Rock Gym, Tempe, as the best indoor place to climb in the state. Day passes are $11 and monthly memberships are $45. Equipment (harness & shoes) rental is $5 per visit plus a free first lesson.

Call 480-921-8322 or checkout PhoenixRockGym.com, 1353 E. University, Tempe. Climb Now. Work Later! 10% off all Gift Certificates with this ad. S

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November/December 09

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21

Holiday Gift Ideas: Yummy Sports Foods!

By Nancy Clark MS RD CSSD

G

ifts that money can’t buy are often the nicest gifts: breakfast in bed, a special dessert, a nice dinner, a sweet treat. If you are looking for a simple, yet special, gift for your running buddy, teammate, or active friend, enjoy making one of these recipes for a sports food that will be sure to please any hungry athlete! The recipes are from my Sports Nutrition Guidebook, 4th Edition (www.nancyclarkrd.com).

OATMEAL PANCAKES The pancakes are light and fluffy prizewinners, perfect for brunch after a hard workout, or breakfast in bed on a recovery day. For best results, let the batter stand for 5 minutes before cooking.

1/2 cup uncooked oats (quick or old fashioned) 1/2 cup plain yogurt, buttermilk (or milk mixed with 1/2 tsp vinegar) 1/2 to 3/4 cup milk 1 egg or 2 egg whites, beaten 1 tablespoon oil, preferably canola 2 tablespoons packed brown sugar 1/2 teaspoon salt, as desired 1 teaspoon baking powder 1 cup flour, preferably half whole-wheat and half white Optional: dash cinnamon 1. In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20 minutes to let the oatmeal soften.

2. When the oatmeal is through soaking, beat in the egg and oil and mix well. Add the sugar, salt (and cinnamon). Stir the baking powder into the flour; then add and stir until just moistened.

3. Heat a lightly oiled or nonstick griddle over medium-high heat.

4. For each pancake, pour about 1/4 cup batter onto the griddle. Turn when the tops are covered with bubbles and the edges look cooked. Turn only once.

5. Serve with syrup, honey, applesauce, yogurt, or other topping of your choice.

Yield: six 6-inch pancakes; Total calories: 1,000 Calories/serving (2 pancakes): 330; 57 g Carb; 10 g Pro; 7 g Fat

MOCK PASTA ALFREDO Who doesn’t enjoy a ready-made dinner that won’t expand the waistline?! Here’s a pleasing pasta meal that is low in fat yet rich in

22 SWEAT magazine

flavor. For added color and nutrition, top the pasta with diced tomatoes, peppers, steamed broccoli, or other colorful vegetables.

8 oz. pasta, such as corkscrew, penne or shells 1 1/2 cups cottage cheese, preferably lowfat 1 cup milk, preferably skim or lowfat 1 to 2 garlic cloves, cut in pieces (or 1/4 teaspoon garlic powder) 2 tablespoons flour 1 tablespoon lemon juice 1 teaspoon dried basil or oregano 1/2 teaspoon dry mustard salt and pepper, as desired Optional: 1/4 cup parmesan cheese, dash of chili pepper 1. Cook the pasta according to the directions on the box.

2. In a blender or food processor, process cottage cheese, milk and garlic until smooth.

3. Add flour, lemon juice, basil, mustard, salt, pepper (and chili pepper if desired); process until well blended.

4. Pour into a saucepan; (add the parmesan cheese); cook over medium heat until thickened. Do not boil.

5. Mix into the noodles; serve with colorful veggies; enjoy!

Yield: 3 servings; Total calories: 1200 Calories per serving: 400; 70 g Carb; 25 g Pro; 2 g Fat

PEANUTTY ENERGY BARS This prizewinning recipe, courtesy of the Peanut Institute, offers a yummy alternative to commercial energy bars. They are perfect for hikers and bikers, as well as for a satisfying afternoon snack. They are relatively high in fat—but it’s healthful fat from peanuts and sunflower seeds.

For variety, you can make this recipe with cashews and cashew butter, and/or add a variety of dried fruits (cranberries, cherries).

1/2 cup salted dry-roasted peanuts 1/2 cup roasted sunflower seed kernels (or more peanuts/other nuts) 1/2 cup raisins or other dried fruit 2 cups uncooked oatmeal, old-fashioned or instant 2 cups toasted rice cereal, such as Rice Krispies 1/2 cup peanut butter, crunchy or creamy 1/2 cup packed brown sugar 1/2 cup light corn syrup 1 teaspoon vanilla Optional: 1/4 cup toasted wheat germ 1. In a large bowl, mix the peanuts,

November/December 09

sunflower seeds, raisins, oatmeal, and toasted rice cereal (and wheat germ). Set aside.

2. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.

3. Pour the peanut butter mixture over the dry ingredients; mix well.

4. For squares, spoon the mixture into an 8”x 8” pan coated with cooking spray; for bars spoon it into a 9” x 13” pan. Press down firmly. (It helps to coat your fingers with oil or cooking spray.)

5. Let stand for about an hour, then cut into squares or bars.

Yield: 16 squares or bars; Total calories: 3,600 Calories per serving: 225; 30 g Carb; 6 g Pro; 9 g Fat

CHOCOLATE LUSH This brownie pudding is a low-fat yet tasty treat for those who want a chocolate-fix. It forms its own sauce during baking. If you need to rationalize eating chocolate, remember it does contain some health-protective phytochemicals.

1 cup flour, preferably half white, half whole-wheat 3/4 cup sugar 2 tablespoons unsweetened dry cocoa 2 teaspoons baking powder 1 teaspoon salt 1/2 cup milk 2 tablespoons oil, preferably canola 2 teaspoons vanilla 3/4 cup brown sugar 1/4 cup unsweetened dry cocoa 1-3/4 cups hot water Optional: 1/2 cup chopped nuts 1. Preheat the oven to 350º F. 2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla (and nuts). Mix until smooth.

3. Pour into an 8” x 8” square pan that is lightly oiled.

4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.

5. Bake for 40 minutes, or until lightly browned and bubbly.

Yield: 9 servings; Total calories: 2,100 Calories per serving: 230; 46 g Carb; 3 g Pro; 4 g Fat Nancy Clark MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and serious exercisers/athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100).

Her Sports Nutrition Guidebook, and food guides for new runners, marathoners, or cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

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SWEAT magazine 23

Tour of the White Mountains Nathan Tempe Triathlon

By Alex Glassman (14th annual)

By Alex Glassman At an elevation of 7000 feet, mostly sunny and a cool 68°F in the Northeastern Arizona communities of Show Low and PinetopLakeside, 630 mountain bikers challenged themselves in the 14th annual Tour of the White Mountains on October 3.

During pre-registration, riders were given the opportunity to choose one of the four different races the event has to offer: the 60 miles challenge, the 35 miles, the 15 miles, or the 10 miles fun ride.

Whichever race a competitor decided to take on, every mountain biker had an exhilarating time cruising the area’s trails from jeep trails to single track with climbs, descents and harrowing obstacles.

Each event utilized some of the best trails the White Mountain Trail System has to offer like Los Burros, Country Club, Springs, Blue Ridge Panorama, Timber Mesa, the Ice Caves, and Osprey Trails.

The 60 miles challenge became another victory for pro bicyclist and athletic coach, TJ Woodruff. He won the men’s overall with a time of 4:26:49.00, breaking away from the event’s second place finisher, Lance Runyan, by a little over a minute. With Tour of the White Mountains out of the way, TJ Woodruff will continue his training for this winter’s Cyclo-cross where he hopes to take his sponsoring team, Adventure 212, to a placing finish. Representing the women’s side, Spring Clegg from Tucson pushed for her 5:18:10.72 winning overall. A huge accomplishment for Clegg. It proved her dominance over the women’s field in the Tour of White Mountains; finishing second in 2008 and first in 2007. Even better for Spring Clegg was she got to celebrate her win with husband, Kevin Clegg, who placed third in the men’s overall.

The Tour of the White Mountains helped raise funds for the Summit Healthcare Regional Medical Center, a regional hospital serving the communities around Arizona’s White Mountain. After the winners in each subcategory were crowned for their achievements, friends, family, and riders got to finally enjoy the Jam Session. After three years of bad weather, this year’s Jam Session went on into the sunset with some reggae tunes while the people mingled and barbecued.

Rising early, snacking on a Powerbar and blocking out the pre-race jitters, nearly 1300 triathletes made their way to Tempe Town Lake to compete in the fourth edition of the Nathan Tempe Triathlon.

Olympic distance participants swam 1800 meters, biked 24.6 miles and ran a 10k. All contenders were promised an 80°F lake temperature prior to registering and come race day, September 27, they got exactly that thanks to the sunny 90°F day. Tri sprinters went half the distance of Olympic athletes, swimming 900 meters, riding 12.3 miles and finished with a 5k run.

Professional triathlete and regular at the front, Lewis Elliott led the Men’s Olympic distance once on his bike through the finish. In the women’s race, professional triathlete Angela Axmann, came out of the water in seventh and moved into first before jumping off her bike. She kept Katie Ellis at bay with the fastest bike and run splits of the day. Axmann, from Flagstaff, races for Avia and Tribe Multisport.

Ellis, also a professional, races for Landis Cyclery.

Rising star, 17-year old Michael Bull led from start to finish. Earlier this year at the April 30 Tempe Town Lake Splash ‘n Dash, Bull came in second behind winner Lewis Elliott by a mere one second. Diana Medina won the women’s Sprint. Over the past four years, a portion of the race proceeds has benefited Chances for Children Arizona, a local non-profit aimed at helping decrease childhood obesity.

tour of the white mountains results 10 Mile

Women’s Open Linda Crook (01:45:19.54) Elizabeth Schmitt (02:01:24.73) Karen Thompson (02:42:37.62) Men’s Open Brent Bostrom (01:30:13.53) Jed Larson (01:34:24.45) Chris Smith (01:43:01.02) Jason Harrison (01:54:48.67) Yancey Mccauley (02:42:39.22) Junior Female Brooke Larson (01:34:23.54) Junior Male Westin Smith (01:42:57.17) Men’s Masters Paul Roberts (01:08:30.05)

15 Miles

Women’s Open Kim Legreco (01:42:50.09) Ginger Logan (01:45:10.91) Rena Brady (01:46:51.10) Men’s Open Luke Infanti (01:19:34.95) Eli Owenby (01:23:50.53)

Brandon Buck (01:25:20.89) Junior Male Joshua Ferguson (01:30:38.40) Women’s Masters Cindy Muir (01:46:28.56)

Single Speed Female Jesse Isbell (04:36:48.58)

nathan tempe triathlon results

Single Speed Male Paul Sweinhagen (02:51:52.30)

65 Miles

OLYMPIC

Women’s Open Spring Clegg (05:18:10.72) Katharina Beeler (05:21:09.90) Linden Lane (05:31:39.32)

FEMALE OVERALL Angela Axmann (2:13:48.8) Katie Ellis (2:14:45.5) Karleen Dirmantas (2:22:23.2)

Women’s Open Edy Light (03:59:28.62) Laura Ball (04:19:48.36) Eileen Wittman (04:21:22.60)

Men’s Open Tj Woodruff (04:26:49.00) Lance Runyan (04:27:18.79) Kevin Clegg (04:30:27)

MEN OVERALL Lewis Elliot (2:05:27.2) Paulo Cesar Chavez (2:08:17.3) Kevin Taddonio (2:10:04.1)

Men’s Open Seth Crozier (02:56:14.31) Ryan Mazura (03:03:44.81) Matt Sopeland (03:09:33.67)

Junior Male Sam Gross (05:34:52.20)

WOMEN’S AGE GROUP WINNERS 1-19: Allison Martin (4:37:16.0) 20-24: Rachel Harrison (2:46:47.7) 25-29: Bre Millard (2:22:24.0) 30-34: Rebecca Tschider (2:31:05.2) 35-39: Janell Bolen (2:28:52.0) 40-44: Kathy Kallner (2:26:35.3) 45-49: Jane Esahak-Gage (2:28:11.7) 50-54: Peggy Ellis (2:51:12.8) 55-59: Diane Dedeh (2:51:16.6) 60+: Darrel Ryan (3:38:13.5)

Men’s Masters Larry Klempner (01:43:54.87)

35 Miles

Junior Male Ryan Geiger (02:55:16.29) Women’s Masters Sherry Leckrone (03:43:03.89) Men’s MasterS Mike Sadowsky (03:16:07.95)

24 SWEAT magazine

Women’s Masters Laurel Arndt (07:03:04.34) Men’s Masters Jeff Stanton (05:07:48.33) Single Speed Female Marie Olson (07:36:34.79) Single Speed Male Tom Ament (04:57:17.01)

November/December 09

MEN’S AGE GROUP WINNERS 1-19: Daniel Eaton (2:28:47.5) 20-24: Matt Kipper (2:25:34.5) 25-29: Joshua Monda (2:12:09.4) 30-34: Chris Chesher (2:15:38.2) 35-39: Yaniv Atzmon (2:10:47.1) 40-44: Bryan Dunn (2:11:25.8) 45-49: Cory Hove (2:27:03.5) 50-54: Thomas Rozint (2:19:27.9) 55-59: Bill Horn (2:37:26.1) 60+: Rick Kalinowski (2:39:49.6)

SPRINT

WOMEN OVERALL Diana Medina Felix (1:16:20.7) Lisa Raykowski (1:17:06.5) Estefania Careaga (1:17:34.8) MEN OVERALL Michael Bull (1:05:58.3) Eric Yatko (1:06:36.9) Bobby Gonnzales (1:07:04.0)

WOMEN’S AGE GROUP WINNERS 1-19: Liliana Patric Fellez (1:24:01.8) 20-24: Ashley Long (1:29:00.8) 25-29: Jaclyn Brown (1:23:39.6) 30-34: Mary Knott (1:18:23.8) 35-39: Colleen Venti (1:20:25.3) 40-44: Anne Wilson (1:19:01.5) 45-49: Carolyn Corriture (1:27:36.7) 50-54: Liz Collett (1:31:17.7) 55-59: Susan Shafer (1:29:15.4) 60+: Katie Strohman (3:07:37.3) MEN’S AGE GROUP WINNERS 1-19: Dylan Barr (1:12:13.3) 20-24: Gerrit Mack (1:14:09.7) 25-29: Korey Bachelder (1:10:30.1) 30-34: Klas Kuntze (1:14:17.9) 35-39: Darren Hancock (1:08:35.5) 40-44: Mark Mattern (1:16:10.5) 45-49: Todd Witten (1:09:11.0) 50-54: Scott Moomaw 1(:14:05.4) 55-59: Mike Hicks (1:27:15.4) 60+: Robert Underwood (1:32:28.1)

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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

Everyone Runs Catalina State Park Trail Run

duration of the swim, finishing third in the mountain bike, and first again in the run. Windy Marks, David’s wife finished 2nd with Janell Bolen of Chances for Children Arizona rounded out the top three.

By Alex Glassman It was an average 69°F for runners and walkers partaking in the Catalina State Park “Reverse the Course” trail run. Held on September 26, in Tucson, 605 participants started the race off at the main trailhead of Catalina State Park, running up a steep grade onto the Canyon Loop trail. Upon reaching the top, they then had to run down the infamous 92 Stairs, (which is run up in the spring version of this race) and cross several dry creeks until reaching the final uphill to the Natural trail that features views of the Catalinas, Pusch Ridge and Oro Valley.

A tight race, top contenders finished 30 to 60 seconds within one another’s final times. In the men’s 8.35 mile race, first place went to Brandon Dugan from Mira Loma. Emily McGregor won the women’s event. McGregor, a former University of Arizona Wildcat runner, was the team’s top runner in 2005 and finished sixth place at the 2004 ASU Invitational. In the 4.25 miles race, Keith Lombardo took top honors among the men. Michele Bauer came out in front among the women.

First through third place overall finishers received massage gift cards from Massage Envy. All finishers received a custom Everyone Runs running hat, a free Mexican breakfast and Robek’s Smoothies, and free post race photos. A portion of the entrant fees benefited the Tucson Medical Center’s Women’s Health Services, St. Elizabeth’s Health Center, and the Sabino High School Student Center.

pbr offroad triathlon results OVERALL WOMEN Katie Ellis (1:38:50.2) Windy Marks (1:42:59.1) Janell Bolen (1:50:04.2) OVERALL MEN Dave Marks (1:32:14.0) Trapper Steinle (1:33:26.4) Bryce Phinney (1:36:09.9)

MEN’S AGE GROUP WINNERS 1-19: Benjamin Hall (1:45:47.4) 20-24: Matt Kipper (1:37:20.5) 25-29: Darren Young (1:42:50.3) 30-34: Jerrad Cooper (1:40:02.4) 35-39: Lance Muzslay (1:39:37.9) 40-44: Craig Keaty (1:50:03.2) 45-49: Stuart Gibson (1:51:44.7) 50-54: Thomas Rozint (1:43:36.7) 55-59: Mike Hicks (1:54:30.3) 60+: Dwain Schmitt (2:30:00.4)

WOMEN’S AGE GROUP WINNERS 20-24: Noelle Baca (2:18:09.3) 25-29: Lauren Dethomas (2:02:02.2) 30-34: Heather Anderson (1:56:47.0) 35-39: Lajuan Kelley (1:57:39.2) 40-44: Micaela Leighton (2:04:53.0) 45-49: Karla Averill (2:35:31.6) 50-54: Deborah Fink (2:00:41.2)

everyone runs results 4.25 MILE EVENT OVERALL WOMEN Michele Bauer (35:06) Melody Mustafa (35:43) Jessica Smith (36:25) OVERALL MEN Keith Lombardo (31:28) Steven Kaplan (32:15) Brandon Dorr (32:16) WOMEN’S AGE GROUP WINNERS 14-19: Janet Hermalik (52.08) 19-24: Laura Hendrickson (40:34) 25-29: Jessica Graf (37:01) 30-34: Michele Bauer (35:06) 35-39: Teresa Biache (38:03) 40-44: Tricia Polsky (40:31) 45-49: Jennifer Glynn (36:39) 50-54: Melody Mustafa (35:43) 55-59: Deb Fieber (1:12:05) 60-69: Linda White (49:56) 70+: Kathy Wong (59:10)

MEN’S AGE GROUP WINNERS Under 12: Ben Campbell (1:09:11) 12-18: Brandon Dorr (32:16) 19-24: Chad Dailey (34:56) 25-29: Stephen Kaplan (32:15) 30-34: Jeff May-Stahl (33:30) 35-39: Keith Lombardo (31:28) 40-44: Greg Andelora (32:41) 45-49: Kenny Johnson (36:43) 50-54: Dennis Bonilla(34:15) 55-59: Joseph Ciaramitaro (35:34) 60-69: David Cellitti (38:23) 70+: Don Branaman (50:25)

OVERALL MEN Brandon Dugan (52:47) Ian Johnson (53:33) Douglas McGraw (54:33)

8.35 MILE EVENT

MEN’S AGE GROUP WINNERS 19-24: Brandon Dugan (52:47) 25-29: Ian Johnson (53:33) 30-34: Joost Kloosterman (58:02) 35-39: Jesse Lim (1:03:04) 40-44: Michael Duer (1:01:21) 45-49: Jose Valverde (1:05:58) 50-54: John Mclean(1:03:55) 55-59: Glen Alan (1:05:52)

OVERALL WOMEN Emily McGregor (58:27) Tia Accetta (1:00:23) Marjanne Schnarr (1:08:10)

WOMEN’S AGE GROUP WINNERS 19-24: Emily McGregor (58:27) 25-29: Luisa Winget (1:18:41) 30-34: Tia Accetta (1:00:23) 35-39: Laurie Jackson (1:15:18) 40-44: Patricia Castell (1:18:48) 45-49: Michelle Spohn (1:24:26) 50-54: Margaret Dehesse (1:16:16) 55-59: Beth Scott (1:20:20)

PBR Off Road Triathlon

By Alex Glassman On October 11 a large turnout of triathletes took to their starting waves in the early morning in anticipation for the start of Pabst Blue Ribbon Urban-Dirt Triathlon. The event began with a 750 meter swim through Tempe Town Lake, followed by a 12.4 mile mountain bike through Papago Park, and finished with a 5k run through Papago and a Slip-n-Slide finish. The weather was cool and sunny, and every participant gave it their all during this 3rd annual event.

The overall men’s was awarded to Dave Marks who paced himself during the opening swim and eventually took the lead throughout the mountain bike portion of the race, and finished third in the run. In the women’s overall, Phoenix native pro triathlete Katie Ellis grabbed the win; quickly taking and holding onto the lead position for the

26 SWEAT magazine

Scavenger Dash

By Rick Eastman The Scavenger Dash made its Arizona debut in Tucson on September 19 on historic 4th Ave. Sixty-two athletes lined up at The Hut for the start of the race that had teams of two immediately scattering to find the first clue. Upon arrival at Twelve Tribes Reggae shop, runners received and opened an envelope containing their next twelve clues.

Teams then had to choose the most efficient route to reach all twelve checkpoints, which stretched from as far west as the I-10 highway on Congress to the east side of the U of A Campus. One stop had each team member taking photos of themselves in a fire engine now serving as a lawn ornament in one neighbors yard, while another stop at the Cereal Boxx restaurant had teams trying to figure out how to cut a piece of paper in such a way that each member could pass through it.

Team Schmoo’s Marisa Allen and Tyson Swetnam were first to the YMCA where they had to dance and sing their way through the first verse of the Village People’s famous song, and were first to the finish in one hour and 49 minutes. Best possible distance was just over 5 miles, though with all the obstacles the runners had to slow their pace. The Hermanators, Kristin and Erik Herman, crossed the line second overall 14 minutes later, and Phoenix runners Julie Calderwood and Merridi Haskell were thrilled to finish in 2:13. All starters completed the event, with the final team crossing the finish line at 4:07.

scavenger dash results TOP TEAMS OVERALL Team Shmoo: Marisa Allen, Tyson Swetnam (1:49:01) The Hermanators: Kristin Herman, Erik Herman (2:03:01) MJ Limited: Julie Calderwood, Merridi Haskell (2:13:01)

November/December 09

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November/December 09

SWEAT magazine 27

AEROBICS FEBRUARY APEX 2009. The Premier >> Annual Fitness Event of the

Aerobics and Fitness Association.

Personal Fitness Trainer Certification, Group Exercise Certifications and more. 800-446-2322, www.afaa.com

BICYCLYING NOVEMBER 7-8 Cyclocross Series Race #3. Crossroads Park, Gilbert. www.azcross.com.

24 Hours of Fury. 12 pm. The most loops wins. Competitive Track at McDowell Mountain Regional Park. www.4peaksracing.com.

Arizona In Autumn Bike Tour. 3pm.

Tucson. www.womentours.com.

Tour de New River. 7 am. 30M, 70M. Scottsdale. www.tourdenewriver.com.

Noo Funteers Tucson Laid-Back Bike Trip. 261M. Saguaro National Park, Tucson. www.noofunteers.com.

NOVEMBER 10, DECEMBER 1 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.

NOVEMBER 17, DECEMBER 8 Cyclocross Series Race #4. Cave Creek Cactus Park, Phoenix. www. azcross.com.

NOVEMBER 17 22nd Cochise County Cycling Classic.

45M, 92M, 157M, 252M. 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. 480-9666896, www.tempebicycle.com

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

21M, 28M, 35M. 8 am. White Tank Mountain Regional Park, Waddell. www.dcbadventures.com.

University Medical Center 27th El Tour de Tucson. 7 am. Tucson.

Dorothy Barth 520-745-2033.

NOVEMBER 28 Cyclocross Series Race #5. Palo Verde Park, Mesa. www.azcross.com.

DECEMBER 5 Dawn to Dusk. 7:13 am. >> McDowell Mountain Regional

Park, Pemberton Trail, Fountain Hills.

DCB Extreme Adventures 480-4605052, www.dcbadventures.com.

DECEMBER 19 Cyclocross Series State Championships. Freestone Park, Gilbert. www.azcross.com.

28 SWEAT magazine

JANUARY 10 The Casa Grande Century - options of 62 miles (metric century), 62 miles or 103 miles (century plus). 8 am. Safeway, 4970 S. Alma School Road, Chandler. 480-239-8226 or www.sportsfun.com/gaba.

JANUARY 13 12 Hours of Pain and Purpose. Finish as many laps of the 8M loop as you can from 7 am to 7 pm. You can fly solo or put together a team of two or four to share the agony. Papago Park, Tempe. www.excelandbeyondcoaching.com.

MARCH 7 Tour de Cure. Ranch Sahaurito, >> Tucson.

1-888-diabetes. www.

tour.diabetes.org

MARCH 13 Tour de Cure. 62M, 35M, 10M, >> Family Fun Ride. 7:30 am.

Reach 11 Sports Complex, 2425 E Deer Valley Road, Phoenix. 1-888-diabetes. www.tour.diabetes.org

CLUBS Arizona Bike Club. Multiple rides all over the valley. Saturdays and Sundays, Moon Valley Rides. 40-50M. 6:00 am. Moon Valley Park on Coral Gables Drive, Phoenix. 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, 480-5986778, www.curbsidecyclery.com.

Cyclocross Racers. Rides every other Saturday starting Nov 2nd. Flagstaff.

Cross bike friendly courses with plenty of technical & fast flats. All abilities welcome. 928-774-4235, john@azcyclocross.com, www.azcyclocross.com.

Desert Breeze Spin-Cycle. 6:30 am.

Sunday morning road rides (moderate/ advanced) from Desert Breeze Park, Chandler. Glen Fletcher wgfletcher@ cox.net , www.sportsfun.com/gaba.

Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520-461-5170, www. bikeGABA.org. www.sportsfun.com/ gaba/rideschedule.html.

No Women Left Behind (NWLB) Women’s ride. All women welcome, but encourage you to find out your average speed and be able to maintain at least 15 MPH. The goal is to reach 30 miles or more every ride. christinac1@ cox.net, www.nowomenleftbehind.me.

Pathfinders. Entry level cycling group. Sundays 9 am. 10m and 20-25m. Paradise Bakery Parking lot, Double Tree and Scottsdale Rd, Scottsdale. Contact Betty Denson betty@progserve.com, www.thepathfinderscycling.com Phoenix Metro Bicycle Club. Saturday and Sunday rides, some weekdays and holidays, 20-60 miles with regroup stops, less-experienced to advanced level rides. Extensive club web site. 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.

Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills.

Himmel Park, Tucson. Momentum Tribe Multisport Bike Rides.

Thursdays: 7:10 pm. Road bike ride, 10 M loop from Tribe. Saturdays: 7 am.

Road bike ride, 46M. Meet at Tribe, 1800 N. Scottsdale. Call for times.

480-421-9442, www.tribemultisport. com, Kevin@tribemultisport.com West Valley. Every M, W, F & Sat. 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 6 am. 5-60M. A & B Groups. Life Time Parking Lot, Goodyear.

Estrella/Verrado. Intermediate to Advanced riders. http://members. cox.net/westvalleycycle/

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

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

Desert Grande Duathlon/ Triathlon. Tri: 400m swim, 10.3M bike, 3M; Du 1.5M run, 10.3M bike, 3M. 7:30 am. Central Arizona College.

Call Nick Russon 520-421-8677 x 4540, www.casagrandeaz.gov

>>

NOVEMBER 8 Blue Water Resort and Casino >> Triathlon.

Sprint, Long and

Relay. 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 22 FORD Ironman. 2.4M swim, 112M bike, 26.2M run. Tempe Town Lake. www.ironmanarizona.com.

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

Sprint Triathlon/Duathlon. 7 am.

November/December 09

2919 N. Litchfield Rd., The Southwest Valley Regional YMCA. www.trifamilyracing.com.

DECEMBER 5 Anthem Holiday Classic Triathlon.

Sprint, Kids Triathlon. 9 am.

Anthem Community Center. www.4peaksracing.com.

DECEMBER 13 Muddy Buddy. Teams of two >> take on a 6M course,

alternating between running and mountain biking plus five different obstacles and lots of mud. 8 am. www.muddybuddy.com.

Holualoa Tucson Marathon. Downhill marathon in the Catalina Mountains.

26.2M. www.tucsonmarathon.com.

sponsor races and sponsor athletes.

Coaching is available from Gage Total Training and Lewis Elliot Racing.

Women’s cycling with No Woman Left Behind. Group workouts schedule online. 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/ Prescott Valley Polar Bear >> Sprint CLIMBING Triathlon/Duathlon. Adult

JANUARY 9

TRI: 3 mi Run, 13.5 mile bike, Optional 25 yard cold water swim, Adult DU: 3 mi Run, 13.5 mi bike, 1/2 mi run, relays, Youth Du half mile run, 3.4 mi Bike, half mile run . Mountain Valley Splash, Prescott. 602-564-0717 www.trifamilyracing.com.

FEBRUARY 28 The 2nd JCC Scottsdale Spring >> Adult & Youth & Relay Sprint

Triathlon & Duathlon. Mini TRI: Adults: 250 yd. Swim, 9.5 mi Bike, 2 mi Run; Maxi TRI: 500 yd. swim, 12.6 mi Bike, 4 mi Run, Youth: 100 yd. Swim, 3.1 mi Bike; 1/2 mi Run, DU: Adults: 1/2 mi.

Run, 9.5 mi. bike, 2 mi. Run This race is the first in the 2010 Arizona State Age group Championships. www. trifamilyracing.com.

CLUBS Durapulse. Training valley-wide for all levels. 480-862-3076. info@ durapulseperformance.com, www. durapulseperformance.com.

First Wave Tri. Weekly Master’s swimming and running at Arrowhead Country Club, biking from Starbucks on 67th Ave & Arrowhead. www.firstwavetri.com.

Gage Total Training. Triathlon and multisport training. All levels welcome. Train in the Ahwatukee/ Phoenix area. Jane & George 480704-1295, info@gagetotaltraining. com, www.gagetotaltraining.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.

Tri-Scottsdale Foundation. Goal is to increase awareness of the sport,

CLUBS Arizona Mountaineering Club. AMC promotes rock climbing, mountaineering, and other outdoor activities.

Meetings are the 4th Monday of every month at 7 pm at Phoenix Country Day School, 3901 E. Stanford. www.amcaz.org.

Arizona Trailblazers Hiking Group.

Open to all hikers and campers. Meets the 3rd Tuesday of odd months (Jan/March/etc.). The club has 3-4 hikes a month from easy to moderate. Yellowallpapaer@hotmail. com, 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, jdeben@hotmail.com, 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.

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 climbing competitions offered on a regular basis. I-17 and Pinnacle Peak. 623-587-7625, 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.

>> Indicates SWEAT Advertiser

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Southern, Tempe. Ed, 480-921-3821.

Take-a-Hike Club. Take a Hike is an outdoor club for active adults in Arizona.

Variety of activities including hiking, backpacking, rock-climbing. Meet at 6:30-7:00 pm Wed. Old Chicago, SW corner Alma School & US-60, Mesa.

480-694-1195 http://groups.yahoo. com/group/takeahikeaz/.

Tucson Orienteering Club. For beginners to experienced orienteerers.

Peg 520-628-8985. www.tucsonorienteeringclub.org.

INLINE/SKATING CLUBS Predator Speed Skate & Cycle Club.

Predator Speed Skate Club is the largest speed-skating club in the southwest, and is one of the largest outdoor clubs in the nation. Mark Gaylor 602274-5840, 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, 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. Svasquez2@ cox.net, 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.

Polynesian Outrigger Canoe Club Na Leo ‘O Ke Kai. Experience island style fun and exercise. Tempe Town Lake, North side of Lake at white umbrellas on East side of boat launch. Tue & Thu 5:30 pm Sat 8:00 am. Look for Andrew, Janet, Peggy, or Auntie Diane. No equipment needed. 602-821-0641 or 626-200-9440. www.outriggeraz.com Southern Arizona Paddlers Club.

Second Monday of every other month starting in January, AZ Game and Fish Building, 555 N. Greasewood Rd., Tucson, 7 pm. vicepresident@soazpaddlers.org, www.soazpaddlers.org.

RUNNING/ WALKING NOVEMBER 1 4th Annual Step “N” Out 5k. 5k, 1M. 9 am. Kiwanis Park, Tempe. Erin Massey, 602-343-8470, emassey@tgen.org.

NOVEMBER 7 Peoria Veterans Day 5K Run. 7:30 am. Rio Vista Community Park, West Rio Vista Blvd. 602-954-4605.

NOVEMBER 8 A Race For Maggie’s Place. 9k, 3k.

8:23 am. Tempe Town Lake. 602-2625555, www.race4maggiesplace.com.

Autumn Run 3 Miler and Kids Fun Run. 8 am. Purple Heart Park, Tucson. Steve Taggart, 520-8206447, www.taggrun.com.

30 SWEAT magazine

Lymphoma Research Foundation Arizona Chapter’s 5th Annual Lymphomathon. 5k walk. 8am. 480-305-2025, www.lymphomathon.org/Arizona2009.

34th Annual Phoenix 10K. 10K Run, 5K Run/Walk, 1/4M Kids Dash. Wesley Bolin Plaza, State Capitol, 1700 W. Washington Street, Phoenix. 480220-2019, www.runningmasters.com.

NOVEMBER 14 Deseret A & L’s Run From the Sun. Half Marathon, 5K, family fun run, health expo. 4 pm. Sunset. Hohokam Park, Mesa. Tiffany Watkins, 480-5674123, www.runfromthesunaz.com.

JDRF Walk to Cure Diabetes. 5k. 9 am. TBA. Stacy Taormina, 520-3279900, www.walk.jdrf.org.

Just Another Mad Dog 50k and 25k.

5 am, 7 am. Reach 11 Horse Lovers Park, Phoenix. Frank Cuda 602954-8341, www.azroadracers.com.

Lord of the Wings Challenge. 5k.

10:30 am. Arizona State University, Tempe. Anton Timms, 602-2580583, www.bestbuddiesarizona.org.

Power of Potential 5K and 1M Fun Run. Eldorado Park (southeast of Miller Rd. & Oak St.) Scottsdale. 480-344-5684 AZ Dirt Hog XC Series Championship Race. 7 am. Tucson.

Steve Taggart 520-820-6447.

NOVEMBER 15 CATwalk 10k run and 5k walk. 10 am.

University of Arizona, Tucson. www. azroadrunners.org.

Fireside at Norterra Adventure Run. 5.5M run at Fireside Norterra, Phoenix. www.triphx.com/events.

Aflac Iron Girl Tempe. Women’s 10-Mile, 5k Run/Walk. 8 am. Tempe Town Lake. www.irongirl.com/ events/tempe.htm.

Scottsdale Weight Loss Center *310 Calorie Burn* 5KRun/Walk. 7:30 am.

Scottsdale. Scottsdale Weight Loss Center 480-366-4424.

Fireside at Norterra Adventure Run Series. 8 am. Fireside at Norterra Community Center. Kristen Stewart 623-580-6796, www.triphx.com.

NOVEMBER 21 Mad Mud Run. A run with >> obstacles, mud. Sign up as

solo, two or five person teams.

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

Chances for Children Ford Ironman 5K. 7 am. Tempe Arts Center, Tempe.

Tim Bolen 602-451-7839, www.excelandbeyondcoaching.com New Balance Girls on the Run 5K - Coconino County. Buffalo Park, Flagstaff. 928-606-7798.

Undy 5000. 5k, 1M. 9 am. Downtown Phoenix. www.support.ccalliance.org.

Nike Cross Nationals Southwest Region Citizens 5K Race. 8 am. Kiwanis Park, Tempe. Jeff Guy 48-225-3920.

Dauntless Drumstix Dash. 5k run, 1.5M/.75M fun run/walk, 2M walk. 8 am. ASU Polytechnic campus, Mesa. www.poly.asu.edu/dash.

NOVEMBER 26 Mesa mi amigo’s Turkey Trot. 10k, 2M, 1M. 8:15 am. Red Mountain Park, Mesa. Race Place Events 602-2774372, www.raceplaceevents.com.

Thanksgiving Cross-Country Classic 5k. 5k, 1.5M fun run/walk. 8 am.

Reid Park, Ramada 10, Tucson. www. azroadrunners.org.

Turkey Trot- Six Tunnels to Hoover Dam. 3.1M, 7M. 8 am.

Lake Mead National Recreation Area, Boulder City, NV. www. mountainmanevents.com.

4th Annual Turkey Pima Turkey Trot.

Vard Lines Roping Arena, Pima, AZ. Melinda Nelson 928-485-8981 22nd Annual ARR Thanksgiving Day Classic 10 Miler, 5k and 1-Mile Fun Run. 8 am. Peoria Sports Complex, Peoria. www.arizonaroadracers.com Anthem Turkey Trot. 9 am. 10K Run, 5K Run. Anthem Community Center, Anthem. Jeremy Graham 623-3300913 www.4peaksracing.com.

>>

DECEMBER 5 Urban Dare Tucson. 12 pm. O’Malley’s on Fourth, Tucson,Kevin Keefe 202285-4510 www.urbandare.com.

DECEMBER 6 Runner’s Den/Fiesta Bowl Half Marathon and 5k. 7:30 am. Scottsdale Civic Center Plaza, Scottsdale. Race Place Events 602-277-4372, www. raceplaceevetns.com.

DECEMBER 12 The 12Ks of Christmas. 12k, 1.2k.

10:12 am. Mesa HohoKam Stadium, Mesa. Fieldworks Events & Marketing, Inc. 480-609-3978, www.12ksofchristmas.com.

Vail Jingle Trail 5k and Santa’s Little Helper 1k. 9 am. Cienega High School, Vail. Steve Taggart, 520820-6447, www.taggrun.com.

Be the Change 5k. 9 am. Kiwanis park ,Tempe. Karthik Karuppaiya 480-678 3579.

DECEMBER 13 Holualoa Tucson Marathon. Half and full.

7 am. 10000 N. Oracle Rd., Oracle to Oro Valley. www.tucsonmarathon.com.

Alana’s Champs 5k. 8 am.Wesley Bolin Plaza, Phoenix. Brett Bernacchi 623330-0913, www.arizonaroadracers.com

DECEMBER 19 Marines Toys for Tot Foundation Jingle Bell Run. 5k run. 9 am. Adobe Dam Park, 22602 N. 43rd Ave., Phoenix. www.4peaksracing.com.

DECEMBER 20 15th Annual Arizona Road Racers Desert Classic 30k, 5k, and 30k relay. 8 am. Riverboat Village, Surprise. Hal Gensler 602-9548341, www.azroadracers.com.

DECEMBER 31 Midnight Madness Run. 3M. 10:30 pm. Rose Mofford Park, Phoenix. www.runningmasters.net ARR 24 Hour Run to the Future.

Victory Lane Sports Complex, Glendale. Phil Davis, 602-954-8341, www.arizonaroadracers.com.

JANUARY 1 4th Annual New Years Day 5K. 9 am.

Run. Papago Park Ramadas 9 & 10 Phoenix. Peggy 623-362-8438

JANUARY 9 26th Annual Resolution Run. 9 am. Papago Park Ramada 9 & 10, Phoenix. www.runningmasters.net.

Kyrene de la Paloma Family Fitness

November/December 09

5K & 1 Mile Dove Dash. 8 am. Kyrene de la Paloma Elementary-Chandler, 85226. Chandler. www.palomapta.org.

JANUARY 10 5th Annual Run to Remember. 8:30 am.

Run. Wesley Bolin Memorial Park.

Phoenix. Laura Fisher 602-399-2740.

JANUARY 16 Great Expectations Academy Feeling Fit 5K Run/Walk & 1M Famiy Run/Walk.

9 am. Great Expectation Academy, Sahuarita. Steve Taggart 520-820-6447.

JANUARY 17 P.F. Changs Rock ‘N’ Roll. >> 26.2M, 13.1M, Kids Rock.

Staged in the Valley of the Sun around the cities of Phoenix, Scottsdale, and Tempe. www.rnraz.com.

FEBRUARY 13 SkirtChaser 5k. 5 pm. Women >> get a head start, men chase

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

FEBRUARY 21 Marathon. 26.2M, 13.1M, >> 5k,Pasadena bike tour. 6 am. Pasadena City

College. 1570 East Colorado Bd. www. pasadenamarathon.org

CLUBS American Diabetes Association. TEAM DIABETES. Walk. Run. Cure. Join us and help children and adults with Type 1 and Type 2 diabetes. Training programs designed for all levels with a supportive TEAM environment!

Michelle, 602-861-4731 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.

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. 480452-0286, 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.

480-592-0900. www.runaz.net.

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, 480-2463676, 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.

Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/Tempe area.

480–821-0471, www.zoniehhh.org.

SEMINARS/ WORKSHOPS/ CLASSES 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 NOVEMBER 8 Arizona Open Water Swim >> Series #5. 2000 or 4000

meters. 10 am. Tempe Town Lake. www.dcbadventures.com.

Hexathlon II. Short Course Yards.

Dottie Boreyko/Brophy Sports Complex. Phoenix. www.azlmsc.org.

NOVEMBER 21-22 Ron Johnson Invitational. Short Course Meters. Arizona State University, Mona Plummer Aquatics Center, Tempe. www.azlmsc.org.

DECEMBER 12 Chris-Town End of Year Swim. Youth’s Only. Chris-Town YMCA, 5517 N. 17th Ave, Phoenix. 602-433-6334.

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. 602818-4790, 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: calendar@sweatmagazine.com Include the name of your event in the subject line.

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