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th 36 annual

Get in Gear 10K • 5K • 2K • Half Marathon Don’t miss Minnesota’s Annual Rite of Spring • A run for all ages!—In all weather! Saturday, April 27, 2013 • Minnehaha Park, Minneapolis • www.getingear10k.com

Get Ready for a running event that celebrates...

YOU!

new new ate! date!

June 16, 2013

womenshalfmarathon.com

new new date! date!

Fun Cheer Teams along the Course • Post-Race Celebration with Live Music • Blingin’ Finishers Medal

contents

Counterclockwise from top: Iceman; Arrowhead Ultra, Greg Ames; Disney Marathon, Jenn Barnett, City of Lakes Loppet, Jenn Barnett; Disney Marathon, Jenn Barnett

04 Race & Event Calendar Upcoming races and events. Get moving!

10 Scene in Motion Photos from recent events and races

12 Strength Training for Endurance Athletes 14 Spring Shoe Guide 20 Tour de Cure 23 Healty Eating 24 How to Plan Your Race Season

RACE CALENDAR

You can find a full year calendar in our extended online version of this issue at www.midwestevents.com

sponsored by

DATE

EVENTS

LOCATION

TYPE

DATE

EVENTS

3/2

11th Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

4/20

Cemstone Run for Others 10K/5K

Mahtomedi, MN

Run

3/9

Pepsi Challenge

Biwabik, MN

XC Skiing

4/20

Challenge Obesity 5K

St. Paul, MN

Run Run

LOCATION

TYPE

3/3

Moose Tracks

Minocqua, WI

Snowshoe

4/20

The Big Climb

Minneapolis, MN

3/3

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

4/20

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

3/3

New Berlin Snowshoe Race

New Berlin, Wi

Snowshoe

4/21

Rock Bottom Brewery 5K

Minneapolis, MN

Run

3/9

Hot Air for Hearts Snowshoe Races

Cable, WI

Snowshoe

4/21

Get Your Rear in Gear

Edina, Mn

Run

3/1

Special Olympics Splash & Dash 5K

Minneapolis, MN

Run

4/21

Minneapolis Recycle Run

Minneapolis, MN

Run

3/2

White Bear Winter Frolic

White Bear Lake, MN

Run

4/21

Oshkosh 1/2 Marathon & 5K

Oshkosh, WI

Run

3/2

Plunge 5K

Minneapolis, MN

Run

4/27

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

Minneapolis, MN

Run

3/2

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

4/26

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

4/27

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

Brainerd, MN

Run

4/27

New Balance Girls on the Run 5K

Mankato, MN

Run

4/27

Anoka County 4H Clover Dash

Andover, MN

Run

4/28

Spring Fling 5K, 10K, Kids Run

Rochester, MN

Run

4/28

Tribute to the Troops, 5K Run 3K Walk

Eagan, MN

Run

4/28

Challenge Happiness 5K

St. Paul, MN

Run

5/4

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/4

7at 7 7Mile, 5K, Kids K

Mankato, MN

Run

5/4

FM United Way 5K

Fargo, ND

Run

5/4

Dash-it for Baskets

Eagan, MN

Run

3/9

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

Minneapolis, MN

Run

3/16

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

3/16

Lucky Green 5K

Rochester, MN

Run

3/16

St. Patrick’s Day Red Beard Run

Willmar, Mn

Run

3/16

Shamrock Shuffle

Bemidji, MN

3/16

Get Lucky 13.1Miles, 7K

Minneapolis, St Paul, MN Run

Run

3/16

Irish Scamper 5K

Maple Lake, Mn

Run

3/17

St. Patrick’s Irish Traditions 5K

St. Paul, MN

Run

3/24

St. Patrick’s Day Human Race 8K

St. Paul, MN

Run

3/23

Return of the Robin Run

Rochester, MN

Run

3/23

March Madness 5K

Monticello, MN

Run

3/23

MDRA Lake Johanna 4 Mile

Arden Hills, MN

Run

5/4

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

Owatonna, MN

Run

3/24

Irish Run St. Paul

St. Paul, MN

Run

5/4

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

Hastings, MN

Run

5/4

Run for Hope 5K

Burnsville, MN

Run

5/4

Wright County Law Enforcement Torch Run 1/2 Marathon & 5K

Buffalo, Mn

Run

5/4

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/4

Cinco de Mayo 8K

Minneapolis, MN

Run

5/4

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/4

Grandad Half Marathon/Relay

LaCrosse, WI

Run

5/4

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

Longville, MN

Run

5/5

Eau Claire Marathon, 1/2 Marathon,Relay

Eau Claire, WI

Run

Grand Marais, MN

Run

3/30

MDRA 7 Mile

Hopkins, MN

Run

3/30

Table Run 5K

Fargo, ND

Run

3/31

Easter Sunday Rise N Shine 5K

St. Paul, MN

Run

4/6

Bunker Hills Run

Andover, MN

Run

4/6

Chocoholic Frolic 5& 10K

Lake Phalen, St. Paul, Mn Run

4/6

Running with the Wolves 5K & Kid’s Run Walk

Minneapolis, MN

Run

4/6

Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN

Run

4/6

Running Opener 1K, 5K, 10K

St. Paul, MN

Run

4/6

Camp Wanna Run A Mile or More 1/2 Marathon,10K,5K

White Bear Lake, MN

Run

5/5

Ham Run 1/2 Marathon & 5K

4/6

iRock Run

Cold Spring, MN

Run

5/5

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

4/6

MDRA Ron Daws 25K

Minnetonka, MN

Run

5/5

Friends of the Orphans Cinco de Mayo 5K

St. Paul, MN

Run

4/7

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

5/4

Friends of the Orphans Cinco de Mayo 5K

Wayzata, MN

Run

4/13

Run the Valley 5K/10K

Golden Valley, MN

Run

5/9

Medtronic TC 1 Mile

Minneapolis, MN

Run

4/13

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

5/10

The Rave Run

Shakopee, Mn

Run

4/13

Cardinal Cruise 5K, 10K, Kids K

Faribault, MN

Run

5/11

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

5/11

Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K

Eagle River, WI

Run

5/11

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

New Prague

Run

4/13

Goldy’s Run 5K & 10 Miler

TCF Stadium, Minneapolis, MN Run

4/13

MN Timberwolves Run with the Wolves

Minneapolis, MN

Run

4/13

Race for Your Rights

St. Paul, MN

Run

4/14

MIA Family Runs

Minneapolis, MN

Run

4/14 4/19

Race for Justice 5K Earth Day 5K Run Walk, 1K Youth Run

Minneapolis, MN St. Cloud, MN

Run Run

4/20

Earth Day Scheels Half Marathon & Relay

St. Cloud, MN

Run

4/20

YMCA 5K and 10K

Minneapolis, MN

Run

4/20

The Glow Run 5K

Des Moines, IA

Run

4/20

St. Paul Saints Running of the Pigs 2013

St.Paul, Mn

Run

4/20

Fitger’s 5K

Duluth, MN

Run

04

www.midwestevents.com

5/11

MDRA Mom’s Day 5K

Minneapolis, MN

Run

5/11

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/11

Brookings Marathon

Brookings SD

Run

5/11

Timber Wolf Trample 1K & 5K

Madison WI

Run

5/12

Run with the Housewives

Maple Grove, MN

Run

5/12

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

5/12

Mother’s Day 5K

St. Paul, MN

Run

5/16

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

DATE

EVENTS

LOCATION

TYPE

DATE

EVENTS

LOCATION

TYPE

5/17

Blue Cross Blue Shield of ND 5K Run/Walk

Fargo, ND

Run

6/1

Athletic Republic Half Marathon, 5K, 1K

Fergus Falls, MN

Run

5/17

HCC Rock N Run

Little Falls, MN

Run

6/1

Manitou 15K

White Bear Lake, MN

Run

5/18

TC Kids Cross Country Fun

St.Paul, MN

Run

6/1

Mendota Heights 5K

Mendota Hts, MN

Run

5/18

Marion Arts Festival Races

Marion, IA

Run

6/1

Rhubarb Run

Lanesboro, MN

Run

5/18

Northern Lakes Run

White Bear Lake, MN

Run

6/1

Fargo 5k

Fargo, ND

Run

5/18

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

6/1

Run by the Bay

Excelsior, MN

Run

5/18

Autism 5K

Minneapolis, MN

Run

6/2

Grand Old Day on the Go

St. Paul, MN

Run

5/18

Northside Street Race - Folwell

Minneapolis, MN

Run

6/2

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

5/18

Standing Strong 5K Run/Walk

Cottage Grove, MN

Run

6/2

Minneapolis Marathon

Minneapolis, MN

Run

5/18

The Old Glory Run

Cold Spring, MN

Run

6/7

Ragnar Relay Chicago

Madison to Chicago

Run

5/18

Be the One Run

Minneapolis, MN

Run

6/8

Malone’s 5K Family Fun Run/Walk

Maple Grove, MN

Run

5/18

Book It! 5K

Roseville, MN

Run

6/8

Walker Methodist Roll & Stroll

Minneapolis, MN

Run

5/18

Northside Street Run - Folwell 5K

Minneapolis, MN

Run

6/8

Race the Rum 5K/1Mile Fun Run Walk

Cambridge, MN

Run

5/18

Make Tracks for Celiacs 5K Run/Walk

Victoria, MN

Run

6/8

The Carlyle Sherstad 5K/10K

Grantsburg, WI

Run

6/8

Legends Run

Deephaven, MN

Run

6/8

Lola’s Lake Waconia Half Marathon, 10 Mile,5K, Dog Day 5K Waconia, MN

Run

6/8

Sour Grapes Half & Half Trail Run

Brainerd, MN

Run

6/8

Suburban Adventure 10K/5K Run Walk

Lakeville, MN

Run

6/8

Lederhosenlauf 5K

St. Paul, MN

Run

6/8

Suburban Adventures 5K/10K

Lakeville, MN

Run

6/8

Marathon to Marathon

Storm Lake, IA

Run

6/8

Running to a Sweet Beet

Renville, MN

Run

6/8

Walk Like MADD

St. Paul, MN

Run

6/8

Cody’s Dash

Hopkins, MN

Run

5/18

Chaska 10K/5k

Chaska, MN

Run

5/19

Land Between the Lakes

Albert Lea, Mn

Run

5/19

Apple Blossom Races

Hastings, MN

Run

5/19

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/19

Papillion 1/2 Marathon, 10K and Fun Walk

Papillion, NE

Run

5/19

Get Your rear in Gear for Colon Cancer

Edina, Mn

Run

5/22

Eagan Women’s Running Club 5K

Eagan, MN

Run

5/25

Fast and the Furry 8K and 5K9

St. Paul, MN

Run

5/25

Veterans Memorial Run

New Richmond, WI

Run

5/25

Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/25

Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot

Rochester, MN

Run

6/8

Say Thanks Day

Fort Snelling, MN

Run

5/25

Madison Twilight 10K and Kids Race

Madison, WI

Run

6/14

Manitou Days 5K

White Bear Lake, MN

Run

5/26

Madison Half Marathon

Madison, WI

Run

6/14

Twilight 5K

Nn

Run

5/26

Med City Marathon & Half Marathon, Relay, 20 Mile

Rochester, MN

Run

6/15

Notes for Cliff 5K

St. Paul, MN

Run

5/26

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, Mn

Run

6/15

MN State DAR Flag Day 5K Run/Walk

Ramsey, MN

Run

5/26

MDRA Mississippi 10 Mile

St. Paul, MN

Run

6/15

Spud Run

Brooklyn Park, MN

Run

5/27

Brian Kraft Memorial 5K

Minneapolis, MN

Run

6/15

A Race Worth Winning 5K Run/Walk for ALS

Prior Lake, Mn

Run

5/27

Challenge Hearts & Minds 5K

St. Paul, MN

Run

6/15

Kids Against Hunger - Fill Their Plate Run

Minneapolis, MN

Run

5/27

Randy’s Run 5K Run/Walk

Eden Prairie, MN

Run

6/15

WeGotta Run/Walk

Bird Island, MN

Run

5/27

10 Kato & 2 Mile Kato Race

Mankato, MN

Run

6/15

Farmington Dew Run

Farmington, MN

Run

6/1

FANS 12 & 24 Hour Races

Minneapolis, MN

Run

6/16

Father’s Day 5K

St. Paul, MN

Run

6/1

Lymphomathon 5K Walk

Minneapolis, MN

Walk

6/16

Greenway’s Viking Grid Iron Gallop

Minneapolis, MN

Run

6/1

Livestock 5K Run/Walk

St. Peter, MN

Run

6/16

The Women’s Half Marathon

Bloomington, MN

Run

6/16

Whipper Snapper Races for Kids

Duluth, MN

Run

DATE

EVENTS

LOCATION

TYPE

6/21

William A. Irvin 5K

Duluth, MN

Run

6/22

BK 5K Road Race

Winona, MN

Run

6/22

USA Men’s and Women’s Half Marathon Championships

Duluth, MN

Run

6/22

Garry Bjorklund Half Marathon

Duluth, MN

Run

6/22

Grandma’s Marathon

Duluth, MN

Run

6/22

Run for the Roses

Roseville, MN

Run

6/22

Minnetonka Summer festival 8K

Minnetonka, MN

Run

6/22

Heart Beat 5000 5K Run/Walk

Minneapolis, MN

Run

6/22

Get Your Rear in Gear - Rochester

Rochester, Mn

Run

6/22

Heart Beat 5000 5K Run/Walk

Minneapolis, MN

Run

6/22

Foot Lake 4 mile

Willmar, MN

Run

6/22

Eden Prairie Optimist Club OK 5K

Eden Prairie, MN

Run

6/22

Delta Scholarship Fund 5K Run

Minneapolis, MN

Run

6/22

Peace Trail Run/Walk

Cold Spring, Mn

Run

6/23

Heights Hustle 5K Run Walk

Columbia Heights, MN

Run

6/23

TC Pride Rainbow Run

Minneapolis, MN

Run

6/26

Moonlight 5K

St. Paul, MN

Run

6/29

Time to Fly 1K, 5K, 10K

St. Paul, MN

Run Run

6/29

Challenge Diabetes 5K

St. Paul, MN

6/29

Circle of Life 5K-10K

Lake City, MN

Run

6/29

Komen Brainerd Lakes Race for the Cure

Brainerd, MN

Run

6/29

Burnsville Retro 5K

Burnsville, MN

Run

6/29

Yellowstone Trail Race 8 Mile/ 5K

Hammond, WI

Run

7/3

Hot Dam 5K Fun Run

Minneapolis, MN

Run

06

www.midwestevents.com

Every Girl Has An Iron core Iron Girl empowers you to discover a personal best, embrace your strength and celebrate your accomplishment in a supportive community of women that will cheer you on. The race is what you make it - whether your first or 100th, there is a place for you at Iron Girl. Make the Iron Girl race your chance to connect with your iron core. Visit www.IronGirl.com to find an event near you.

CELEBRATING

Athleta Iron Girl Bloomington Duathlon 2 Mile Run/22 Mile Bike/2 Mile Run Sunday, September 22, 2013

YEARS

7/4

Ely 4 on the 4th

Ely, MN

Run

7/27

Wabasha Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/31

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

8/3

Northland Teal Run 5K Run/Walk Kids 1 Run

Brainerd, MN

Run

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

8/3

Minnesota Half Marathon & 5K

St. Paul, MN

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

8/3

Hearts Healing Hearts 5K

Sartell, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

8/3

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, Mn

Run

7/4

Morton Firecracker Run

Morton, MN

Run

8/3

Crosslake Dam Run

Crosslake, MN

Run

7/4

City on the Bay 10K

Walker, MN

Run

8/3

Tall Timber Days 5K

Grand Rapids, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

8/3

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

7/4

Independence 5K

Duluth, MN

Run

8/3

Granite City 5K

St. Cloud, MN

Run

7/4

Independence Races

Minneapolis, MN

Run

8/3

Hanover Harvest Festival 5K

Hanover, MN

Run

7/6

Grandpa’s Run for the Walleye

Crosslake, MN

Run

8/3

Strive Scholarship Run Baby Run 5 & 10K

White Bear Lake, MN

Run

Run

8/4

Pine Tree Classic 5K, 10K

White Bear Lake, MN

Run

Run

8/7

Tartan Terrible

Lake Elmo, MN

Run

7/6 7/6

Pan O Prog Run St. Urho Run 10K, 5K

Lakeville, MN Menahga, MN

7/7

Bowlus 5K

Bowlus, MN

Run

8/10

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

7/10

MDRA Minnehaha Fun Runs

Minneapolis, MN

Run

8/10

Yellow Rose 5K Walk/Run

Warroad, MN

Run

7/13

Willow River Run

New Richmond, WI

Run

8/10

Dream Mile 5K & 10K

Minneapolis, MN

Run

7/13

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

8/10

Stockyard Days 5K & 10K

New Brighton, MN

Run

Run

8/10

Miles for Melanoma

St. Paul, MN

Run

Run

8/10

Head 4 Awareness

Chaska, MN

Run

8/10

Scenic Sinkhole Scramble

Northome, MN

Run

8/10

Emotions Inmotion 5K Run/Walk for Mental Health

Minneapolis, MN

Run

8/10

Challenge Addiction 5K

St. Paul, MN

Run

8/10

Faster Than the Pastor

Brooklyn Park, MN

Run

8/11

Great Prairie 5K Pig Run

Farmington, Mn

Run

8/11

MDRA 15K, 5K

Edina, MN

Run

8/13

Festival 5.1K

Duluth, MN

Run

8/15

TRIA Runnin’ With the Law 5K

Minneapolis, MN

Run

8/16

Young Life 5K

Detroit Lakes, MN

Run

8/16 to 17

Ragnar Relay

Winona to Minneapolis

Run

8/17

Snail Run 1K, 5K, 10K

Vadnais Hts, MN

Run

8/17

TCO Joint Jaunt

Edina, MN

Run

8/17

Habitat for Humanity of Prairie Lakes

8/17

7/13 7/13

Scholarship 5K Andover Family Fun Fest 5K

Apple Valley, MN Andover, MN

7/13

River Falls Days Run

River Falls, WI

Run

7/13

Bay to Bay 10K Run and Walk

Silver Bay, MN

Run

7/13

Eastview’s Scholarship 5K

Apple Valley, MN

Run

7/13

Monticello River Fest 5K

Monticello, MN

Run

7/13

April Sorensen Memorial Half Marathon

Hayward, WI

Run

7/13

Henning Festival Polzine Run/Walk

Henning, MN

Run

7/13

North Memorial Whiz Bang Race 10K, 5K, Kids

Robbinsdale, MN

Run

7/13

NHCASA Spearfish Canyon Half Marathon & 5K Spearfish, SD

Run

7/13

Burnsville Retro 5K

Burnsville, MN

Run

7/13

Make a Wish 5k

Bloomington, MN

Run

7/14

Hopkins Raspberry Run

Hopkins, Mn

Run

7/14

The Color Run

St. Paul, MN

Run

7/17

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

7/17

Lifetime Torchlight 5K

Minneapolis, MN

Run

Park Point 5-Miler (includes 2-mile walk and youth races)

Strive Wellness 4 Mile Run

Owatonna, MN

Run

7/19

Duluth, MN

Run

8/17

TC Lung Run and Walk

Minneapolis, MN

Run

Run

8/17

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

Hastings, MN

Run

8/18

Fishhook Challenge 1/2 Marathon& 5K

Park Rapids, MN

Run

7/20 7/20

Scheels Summer 5K Hastings River Run, 8K Run, 2K Walk/Run

Waite Park, MN

7/20

Rails to Trails 5K & Kids Run

Watertown, MN

Run

8/18

Healthy Strides

Paynesville, MN

Run

7/20

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

8/18

Leading Ladies Marathon

Spearfish, SD

Run

7/20

Run for the Gold

Rosemount, MN

Run

8/24

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

Run

8/24

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

Run

8/24

Officer Shawn Silvera Memorial Run

New Brighton, MN

Run

Run

8/24

Challenge Arthritis 5K

St. Paul, MN

Run Run

7/21 7/21 7/21

Highland Fest 5K Hopkins Raspberry Run Xsport Fitness Rock ‘n’ Roll Half Marathon

St. Paul, MN Hopkins, MN Chicago, IL

7/24

MDRA Minnehaha Run Runs

Minneapolis, MN

Run

8/25

Minnesota State Fair Milk Run

St. Paul, MN

7/25

Richard A. Hoska Rice Street Mile

St. Paul, MN

Run

8/25

Stiftungsfest 5K

Norwood, Y. America, MN Run

7/25

The Naked Foot 5K

St. Paul, MN

Run

8/29

Geezer Chase

St. Louis Park, MN

Run

Run

8/31

The Glo Run

Bloomington, MN

Run

Run

8/31

Women Rock 10K, 1/2 Marathon, Marathon

St. Paul, MN

Run Run

7/27 7/27

Run for Blood 1/4 Marathon & 5K River Lake Days 5K

Minneapolis, MN Richmond, MN

7/27

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

9/2

MDRA Victory Labor Day Races

Minneapolis, MN

7/27

Red River Run

Cold Spring, MN

Run

9/6

Taste of Greece 5K

Minneapolis, MN

Run

7/27

Challenge Cancer 5K

St. Paul, MN

Run

9/7

Suds Run

Minneapolis, MN

Run

7/27

Festival of the Lakes 8K Run/Walk

Centerville, MN

Run

9/7

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

Run

9/7

Boots & Boas 5K

Eden Prairie, MN

Run

7/27

Hagen Financial Run for Blood

Minneapolis, MN

9/7

Bolder Dash 5K, 10K

Minneapolis, MN

Run

9/28

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/7

Run for Their Lives

Milaca, MN

Run

10/5

Lupus Walk for Hope & 5K Run

Duluth, MN

Run

9/7

Dick Beardsley 1/2 Marathon, 5K run/Walk

Detroit Lakes, MN

Run

10/5

Move for Micah 5K, Kids Run

Minneapolis, MN

Run

9/7

Lupus Walk for Hope & 5K Run

Plymouth, MN

Run

10/5

UW Stout Blue Devil 5K & 10K Run

Menomonie, WI

Run

9/8

America the Beautiful 5K

Andover, MN

Run

10/5

Red Heel 5K

Osage, IA

Run

9/8

Grandma’s Minnesota Mile

Duluth, MN

Run

10/5

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

9/8

Burnsville Heart of the City 10K & 5K

Burnsville, MN

Run

10/6

Medtronic TC 10 Mile

Minneapolis, MN

Run

9/8

Defeat of Jesse James 5K/15K

Northfield, Mn

Run

10/6

Medtronic Twin Cities Marathon

Minneapolis, MN

Run

9/8

MDRA City of Lakes 25K

Minneapolis, MN

Run

10/6

Run Crazy Horse

Hill City, SD

Run

9/13

Minser Chiropractic 1K/5K Walk Run

St. Cloud, MN

Run

10/11

CenturyLink WhistleStop Marathon/Half MarathonAshland, WI

Run

9/14

Get Ready to Rock 5K, 10K, 20 Mile

White Bear Lake, MN

Run

10/11

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

9/14

Wo-Zha-Wa Run 2013 1/2 marathon, 4 mile

Wisconsin Dells, MN

Run

10/12

Historic Riverfront 5K Run/Walkd

Minneapolis, MN

RUn

9/14

St. Bonaventure Pro Life 5K

Bloomington, Mn

Run

10/12

Bemidji Blue Ox Marathon

Bemidji, MN

Run

9/14

Bunker Stampede 5k

Coon Rapids, MN

Run

10/12

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

9/14

Bear Water Run

White Bear Lake, MN

Run

10/12

Autumn Woods Classic

Maple Grove, MN

Run

9/14

Catch the Spirit 5K

Burnsville, MN

Run

10/12

Big Woods Run 1K, 5K, 10K, Half Marathon

Faribault, MN

Run

9/14

Dash for Dads 5K & 1K

St. Cloud, MN

Run

10/12

ACS Strides Against Breast Cancers

Minneapolis, MN

Run

9/14

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

10/12

ALS Super Hero 5K-10K Dash/Walk

St. Paul, MN

Run

9/21

Maranatha’s Road Race

Forest Lake, MN

Run

10/12

Firefly 5K

Center City, MN

Run

9/14

Turkey Day 10K

Worthington, MN

Run

9/15

Q. Cumbers Fall Harvest 5K

Edina, MN

Run

10/12

Gear Western Country Half Marathon & Red Rooster 5K

Long Lake, Mn

Run

9/15

Richfield STEM School Back to School 5K

Richfield, MN

Run

10/12

Inver Hills 5K Run/Walk

Inver Grove Hts., Mn

Run

9/15

US Constitution Day 5K

Andover, MN

Run

10/13

World’s Largest Corn Maze Run

Shakopee, MN

Run

9/19

Best Buy United Way 5K

Richfield, MN

Run

10/13

Q.Cumbers Fall Harvest 5K

Edina, Mn

Run

9/19

Runnin’ With the Law Tria 5K

Minneapolis, MN

Run

10/13

IMT Des Moines Marathon

Des Moines, IA

Run

9/20

Fox Cities Marathon - Kids Fun Run

Appleton, WI

Run

10/13

The Nightbear 5K & 2 Mile Walk

Rochester, MN

Run

9/20

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

10/19

CNHS Boo Fun Run 5K & Kids Run

St. Paul, MN

Run

9/21

Jon Francis 1/2 Marathon, 8K & 1 Mile

Stillwater, MN

Run

10/19

Spooky Tails 5K

Burnsville, MN

Run

9/21

Sharing Life Walk/Run Event

St. Paul, MN

Run

10/19

Pumpkin Run & Walk

Cloquet, MN

Run

9/21

Alma Mater Trotter 5K

Eden Prairie, MN

Run

10/19

Mankato Marathon 5K and KidsK

Mankato, MN

Run

9/21

Columbus Fall Fest 5k, Mile, Kids 1/4 Mile

Forest Lake, MN

Run

10/20

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

9/21

Dash for Dads 5K for Prostate Cancer

Minneapolis, MN

Run

10/20

Dream Mile 5K & 10K

Minneapolis, MN

Run

9/21

Purple Stride Rochester

Rochester, MN

Run

10/25

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

9/21

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

10/26

Anoka Halloween Gray Ghost 5K Run/1 Mile Walk

Anoka, MN

Run

9/21

Walker North Country Marathon

Walker, MN

Run

10/26

Legend of Sleepy Hollow 5Mile Prediction Run

Deephaven, MN

Run

9/21

A Knights Trail 5K, Kids 1/2 Mile

Mounds View, MN

Run

10/26

Halloween Fearless 5K

St. Paul, MN

Run

9/21

Fox Cities 5K Run Walk

Appleton, WI

Run

10/26

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

Glen Wood, Wi

RUn

9/21

SeptemberFest Run With the Flock 5K

Eagan, MN

Run

9/22

Fox Cities Marathon Half Marathon

Appleton, WI

Run

10/26

Monster Dash

Minneapolis, & St. Paul, MN

Run

9/22

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

11/2

Bear Tracks 5K, 10K, Kids Run

White Bear Lake, MN

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

11/2

Tiger Trail 5K

Minneapolis, MN

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

11/9

Diva Dash Women’s Only 5K, 10K

Circle Pines, MN

Run

9/28

Lyndon Ellefson Memorial 1/2 Marathon & 5K

Barron, WI

Run

11/9

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

9/28

Plymouth Fire Fighters 5K

Plymouth, MN

Run

11/9

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

9/28

Challenge Aging 5K

St. Paul, MN

Run

11/10

Veteran’s Day 5K

St. Paul, MN

Run

9/28

Heritage Days Fall 5Mile & 5K

New Richmond, WI

Run

11/10

Madison Full and Half Marathon

Madison, WI

Run

9/28

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

11/17

Challenge Depression Indoor Track Races

Arden Hills, MN

Run

9/28

Radisson Childhood Fun Run

Minnetonka, MN

Run

11/23

Dakotah Fitness Turkey Trot 5K

Prior Lake, MN

Run

9/28

Scarecrow Stampede

North Branch, Mn

Run

9/28

Wild Hog Half Marathon, 10K & 5K

Grand Forks, ND

Run

9/28

Radisson’s Childhood 5K & Kids Run

Minneapolis, MN

Run

9/28

Harvest Hustle

Eau Claire, WI

Run

9/28

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

11/24

Turkey Run

St. Paul, MN

Run

11/28

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

Run

11/28

Drumstick Dash

Minneapolis, MN

Run

11/28

Fast Before the Feast 10K/5K, & Fun Run

White Bear Lake, MN

Run

11/28

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/28

Gobble Gallop

Duluth, MN

Run

11/28

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

11/28

Gobble Gait

Hastings, MN

Run

8/14

MDRA 6x1 Mile Cross Country Relay

St. Paul, MN

Trail Run

8/21

MDRA 10 x1K Cross Country Relay

St. Paul, MN

Trail Run

8/24

St. Paul Urban Trail Marathon

Battle Creek, St. Paul, MN Trail Run

8/28

MDRA 8x1 Mile Cross Country Relay

\

Trail Run

9/4

Autumn Trail Series

Bloomington, MN

Trail Run

9/5

North Shore Trail Run

Lutsen, MN

Trail Run

9/6

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN

Trail Run

9/7

Supertior Trail Fall Races - Marathon & 50M

Lutsen, MN

Trail Run

9/7

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

9/7

Pat Boros Trail Run 10K

New London, MN

Trail Run

9/14

Muscle Milk Woodsy

Savage, MN

Trail Run

9/14

Bunker Stampede

Coon Rapids, Mn

Trail Run

9/15

Fort Snelling Relays

Minneapolis, MN

Trail Run

9/15

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

9/18

Autumn Trail Series

Bloomington, MN

Trail Run

11/28

Giving Thanks 5K

St. Paul, MN

Run

12/1

Challenge Courage Indoor Track Races

Arden Hills, MN

Run

12/7

Jingle Bell Run/Walk

Duluth, MN

Run

12/7

Jingle Bell Run/Walk for Arthritis

Fargo, ND

Run

12/7

Reindeer Run

Minneapolis, MN

Run

12/14

Snowflake Shuffle 5K

St. Joseph, MN

Run

12/15

Challenge Isolation Indoor Track Races

Arden Hills, MN

Run

12/8

Dreidel Dash 5K

St. Paul, MN

Run

12/21

Jumping Jack Frost 5K

St. Paul, MN

Run

12/25

Joyful 5K

St. Paul, MN

Run

12/31

Hopeful 5K

St. Paul, MN

Run

3/2

Juvenile Arthritis March

Bloomington, MN

Walk

4/26

Stout Books for Africa

Menomonie WI to St. Paul, MN

Walk

9/21

Trees and Trails 5K

Mahtomedi, MN

Trail Run

4/27

Walk MS North Dakota

4 sites in North Dakota

Walk

9/21

Surly Trail Loppet

Minneapolis, MN

Trail Run

9/21

Birkie Trail Run & Trek Marathon to 5K

Hayward, WI

Trail Run

5/4

Bladder Cancer Walk 5K

Minneapolis, MN

Walk

9/27

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

5/4

Walk MS South Dakota

4 sites in South Dakota

Walk

10/2

Autumn Trail Series

Bloomington, MN

Trail Run

5/4

Arthritis Walk

Bismarck, ND

Walk

10/11

Night Light Trail Run

Battle Creek, St. Paul, MN Trail Run

10/12

Autumn Woods Classic

Elm Creek Park Preserve, Mn Trail Run

10/12

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

Sandstone, MN

Trail Run

10/16

Autumn Trail Series

Bloomington, MN

Trail Run

10/19

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

10/19

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

Duluth, MN

Trail Run

10/26

Terror in Glen Trail Run

Glenwood City, WI

Trail Run

10/26

The Great Pumpkin Chase 5K & 10K Trail Run

Lake Elmo, MN

Trail Run

10/26

Surf the Murph

Savage, MN

Trail Run

10/27

END-TRAILS 12 hour trail run

Turtle River State Park ND Trail Run

11/3

Rocky’s Run-Cross Country

St. Paul, MN

11/21

Turkey Day Trail Trot

Battle Creek, St. Paul, MN Trail Run

4/7

YWCA of Minneapolis Spring Indoor Tri

Minneapolis, MN

Triathlon

4/27

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

4/27

UMM Tinman Triathlon

Morris, MN

Triathlon

5/4

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/18

Blaine Triathlon

Blaine, MN

Triathlon

5/19

Land Between the Lakes

Albert Lea, Mn

Triathlon

6/1

New Bri Tri

New Brighton, MN

Triathlon

6/2

Pigman Triathlon Sprint

Palo, IA

Triathlon

6/2

Buffalo Triathlon

Buffalo, MN

Triathlon

6/2

Green Bay Triathlon

Green Bay, WI

Triathlon

6/8

Liberty Triathlon Long and Olympic Course

Rockford, MN

Triathlon

6/8

Chippewa Triathlon

Cass Lake, MN

Triathlon

6/8

Little Loon Triathlon (Ages 5-13)

Lake Crystal, MN

Triathlon

6/8

Life Time Kids Triathlon

Winona, MN

Triathlon

6/9

Life Time Triathlon

Winona, MN

Triathlon

6/9

Grand Rapids Triathlon

Ada, MI

Triathlon

6/9

Loon Lake Triathlon

Lake Crystal, MN

Triathlon

6/9

Manitou Sprint Triathlon

White Bear Lake, Mn

Triathlon

6/9

Eau Claire Triathlon

Eau Claire, WI

Triathlon

6/14

Papillion Mayor’s Triathlon

Papillion, NE

Triathlon

6/15

High Cliff Triathlon

Sherwood, WI

Triathlon

6/15

Fairmont Triathlon

Fairmont, Mn

Triathlon

6/15

Lake Minnetonka Triathlon

Excelsior, MN

Triathlon

6/15

Lakes to Pines Triathlon

Park Rapids, MN

Triathlon

5/5

Walk MS

Hudson, WI

Walk

5/5

Walk MS Minnesotta

17 sites in Minnesota

Walk

5/18

Dog Walk

White Bear Lake,MN

Walk

5/18

Walk MS Iowa

6 sites in Iowa

Walk

5/18

Arthritis Walk

Baxter, MN

Walk

6/1

The Fight for Air Walk

St. Paul, MN

Walk

9/14

Arthritis Walk

Edina, MN

Walk

9/28to29

Challenge Walk MS

Twin Cities, MN

Walk

10/12

Arthritis Walk

Grand Forks, ND

Walk

4/12

Zumbro Endurance Run

Theilmann, MN

Trail Run

4/20

Trail Mix

Bloomington, MN

Trail Run

4/21

MDRA Mudball Classic

Minneapolis, MN

Trail Run

4/27

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

5/4

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

5/4

GO GREEN 5 & 10km Race/Run/Hike

Battle Creek, St. Paul, MN Trail Run

5/4

Running in the Ruff

Milaca, MN

Trail Run

5/4

7 at 7 Trail Race

Mankato, MN

Trail Run

5/18

Uff-Da Trail Run

Woodville, WI

Trail Run

5/18

TC Kids Cross Country Fun Run

St. Paul, MN

Trail Run

5/18

Superior Trail Spring Races 25K & 50 K

Lutsen, MN

Trail Run

6/1

Chester Woods Trail Races

Rochester, MN

Trail Run

6/1

Rhubarb Run

Lanesboro, MN

Trail Run

6/2

Rock N River 10K Trail Run

St. Croix Falls, WI

Trail Run

6/8

Sour Grapes Half & Half

Brainerd, MN

Trail Run

6/15

Running Wild Trail Run 7K Run/1 Mile Run/Hike Pelican Rapids, MN

Trail Run

6/22

William O’Brien 10 Miler

Marine on St. Croix, MN

Trail Run

6/30

Firecracker Trail Run

Eau Claire, WI

Trail Run

7/6

Lakewood Hills Trail 5K

White Bear Lake, MN

Trail Run

7/6

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/13

Bay to Bay 10K Road and Trail Run

Silver Bay, MN

Trail Run

7/27

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

8/3

Efisherman’s Picnic Trail Run 5K

Grand Marais, MN

Trail Run

8/7

Tartan Terrible

Lake Elmo, MN

Trail Run

8/7

MDRA 8x1K Cross Country Relay

St. Paul, MN

Trail Run

8/11

Great Prairie 5K Pig Run

Farmington, MN

Trail Run

Trail Run

6/22

My First Tri

Hudson, WI

Triathlon

8/18

Pigman Triathlon Long and Olympic Course

Palo, IA

Triathlon

6/23

Rochesterfest Triathlon

Rochester, MN

Triathlon

8/18

St. Paul Triathlon

St. Paul, MN

Triathlon

6/23

Copper Creek Triathlon

Pleasant Hill, IA

Triathlon

8/24

My First Tri

Hudson, WI

Triathlon

6/23

Graniteman Triathlon - St. Cloud

St. Cloud, MN

Triathlon

8/24

Life Time Tri - Maple Grove

Maple Grove, MN

Triathlon

6/28

Sanford Kids Tri for Health

Jackson, MN

Triathlon

8/25

Michigan Titanium

Grand Rapids, MI

Triathlon

6/29

City of Lakes Tri-Loppet

Minneapolis, MN

Triathlon

8/25

Superior Man Triathlon

Duluth, MN

Triathlon

8/25

Lakes Country Triathlon

Baxter, MN

Triathlon

8/31

St. Croix Valley Triathlon Olympic, Sprint & Kids Triathlon Hudson, WI

Triathlon

8/31

Cloverleaf Lakes Triathlon

Clintonville, WI

Triathlon

9/1

Hyvee Triathlon

Des Moines, IA

Triathlon

9/1

MSU Fall Triathlon

Mankato, MN

Triathlon

9/7

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

9/8

Square Lake Triathlon - Long Course

Stillwater, MN

Triathlon

9/8

Burrito Union 5 & 10 Hr Triathlon

Superior, WI

Triathlon

9/8

Ironman Wisconsin

Madison, WI

Triathlon

4/27

Falls Duathlon

Cannon Falls, MN

Duathlon

5/4

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/5

Paper Discovery Duathlon

Neenah, WI

Duathlon

5/11

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/11

Central Lakes Duathlon

Fergus Falls, Mn

Duathlon

5/19

Gear West Duathlon

Orono, MN

Duathlon

5/24

Apple Kids Duathlon

Sartell, MN

Duathlon

5/25

Apple Duathlon

Sartell, MN

Duathlon

6/16

Papillion Days Duathlon

Papillion, NE

Duathlon

6/29

Sanford Tri for Health

Jackson, MN

Triathlon

6/29

Croixathlon

Hudson, WI

Triathlon

6/29

Average Joe Triathlon

Perham, MN

Triathlon

6/29

MinneMan Triathlon

Oak Grove, MN

Triathlon

6/29

North Mankato Kids Triathlon

North Mankato, MN

Triathlon

6/30

North Mankato Sprint Triathlon

North Mankato, MN

Triathlon

6/30

Lake Waconia Triathlon

Waconia, MN

Triathlon

7/4

The ZTri

Grand Rapids, MN

Triathlon

7/6

Hill City Quadna Triathlon

Hill City, MN

Triathlon

7/6

Balaton Fun Fest

Balaton, MN

Triathlon

7/13

Timberman Triathlon

Cohasset, MN

Triathlon

7/13

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/13

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/13

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/13

Water’s Edge Triathlon

Algona, IA

Triathlon

7/13

Peewaukee Kids Triathlon

Peewaukee, WI

Triathlon

7/14

Peewaukee Triathlon

Peewaukee, WI

Triathlon

7/14

Life Time Kids Triathlon

Plymouth, MN

Triathlon

7/14

Rice Lake Triathlon

Rice Lake, WI

Triathlon

7/14

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/16

St. James Triathlon

St. James, MN

Triathlon

7/20

Tri for a Cause

Crosby, MN

Triathlon

7/20

Paul Bunyon Triathlon

Bemidji, MN

Triathlon

9/14

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

7/20

Duluth Triathlon

Duluth, MN

Triathlon

9/15

Dousman Duathlon

Dousman WI

Duathlon

7/20

Chisago Lakes Youth Triathlon

Chisago City, MN

Triathlon

9/21

Treadman Duathlon

Pine Island, MN

Duathlon

7/21

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

9/22

Athleta Iron Girl Duathlon

Bloomington, MN

Duathlon

7/21

Racine 70.3

Racine, WI

Triathlon

9/28

Cascade Falls Duathlon

Osceola, WI

Duathlon

7/21

Buzz Ryan Sprint Tri

Island Lake, Duluth, MN

Triathlon

4/27

Tour de Red Wing

Red Wing, Mn

Cycle

7/27

Shell Lake Triathlon

Shell Lake, Mn

Triathlon

4/27

Ken Woods Memorial Road Race

Sogn Valley, MN

Cycle

7/27

Chase the Police Triathlon

Walker, MN

Triathlon

4/28

Minnesota Ironman Bicycle Ride

Afton, MN

Cycle

7/27

Waseca Kids Triathlon

Waseca, MN

Triathlon

5/3 to 5

LaCrosse Omniun

LaCrosse, WI

Cycle

7/28

Waseca Triathlon, Kids Triathlon, Sprint & 1/3 Ironman

5/4

Bike Ride Around Woman

Longville, MN

Cycle

5/5

Quadrupedal Spring Century Challenge

Dodgeville, Wi

Cycle

5/13

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

5/18

Rochester Tour de Cure

Rochester, MN

Cycle

5/26

Memorial Classic Road Race

Lester Prairie, MN

Cycle

5/26

Chippewa Valley Century Ride

Chippewa Falls, WI

Cycle

5/27

Memorial Classic Criterium

Brooklyn Park MN

Cycle

6/1

Minnesota State Time Trial Championshipo

St. Peter, MN

Cycle

6/1

Tour de Pepin

Lake City, MN

Cycle

6/1

Twin Cities Tour de Cure

Minneapolis, MN

Cycle

6/6 to 16

Nature Valley Grand Prix Bicycle Festival

St. Paul Area, MN

Cycle

6/7

Bike MS 150 Ride

Duluth to Twin Cities

Cycle

6/15

Hillfest

Prescott, WI

Cycle

6/16

AttaBoy Ride

Rosemount, MN

Cycle Cycle

Waseca, MN

Triathlon

7/28

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

8/3

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

8/3 8/3 8/3

Rootbeer Kids Triathlon Lakefront Days Triathlon Lake Minnewaska Triathlon

Duluth, MN Prior Lake, MN Glenwood, MN

Triathlon Triathlon Triathlon

8/3

Brewhouse Triathlon

Duluth, MN

Triathlon

8/4

Oshkosh Triahtlon

Winneconne, WI

Triathlon

8/4 8/10 8/10

Steelhead 70.3 Splash Swim & Dash Kids Triathlon Green Lake Triathlon

Benton Harbor, Mi Lino Lakes, MN Spicer, MN

Triathlon Triathlon Triathlon

8/10

Northwoods Triathlon

Nevis, MN

Triathlon

8/10

Wingkids Triathlon

Red Wing, MN

Triathlon

8/11

Wingman Triathlon

Red Wing, MN

Triathlon

8/11

Eco Friendly Tri

Rochester, MN

Triathlon

8/11

Green Lake Triathlon

Spicer, MN

Triathlon

8/17

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/18

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

6/22

Superior Vistas Bike Tour

Washburn, WI

6/22

Bike MS Cruise the Cornfields

Central Iowa

Cycle

7/4

Fourth of July Bike Criterium

Northfield, MN

Cycle

7/14

Bike MS Tram Ride 2013

International Falls to Duluth, MN

Cycle

7/14 to 20

Habitat 500 Bike Ride

St.Louis Park, MN

Cycle

7/21

RAGBRAI XLI

Iowa

Cycle

7/27

Bike MS:

Cycle

8/3

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/3

Tour de Tonka

Minnetonka, MN

Cycle

8/3

Bike MS: Pedal the Plains

Sioux Falls area, SD

Cycle

8/3 to 4

The Hartford Breast Cancer Ride

Eagan, MN

Cycle

8/15 to 18

Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/17

Habitat for Humanity Tour de Prairie Lakes

Glenwood, MN

Cycle

8/25

Woodbury Days Bike Ride

Woodbury, MN

Cycle

8/25

Lifetime Grand Fondo

Minneapolis, MN

Cycle

9/14

Northern Kettles Fall Epic

Kewauskum, WI

Mountain Bike

9/22

Single Track Escape

St. Cloud, MN

Mountain Bike

10/12

WEMS Championship

Gleason, WI

Mountain Bike

10/26

END-TOMBED 12 hour Mountain Bike Ride

Mountain Turtle River State Park, ND Bike

11/2

The Iceman Cometh

Kalkaska to Traverse City, MI

Mountain Bike

3/16

END-SURE Sandhills Ultra Run Experience

Fargo, ND

Adventure Race

4/13

Olmitz Miner Adventure Race

Chariton, IA

Adventure Race

4/27

Mankato Zombie Run

Mankato, MN

Adventure Race

4/27

END-SPAR Spring Primer Adventure Race

Adventure TurtleRiver State Park, ND Race

5/4

END-FAR 1 Family Adventure Race

Adventure TurtleRiver State Park, ND Race

5/18 or 19/13

Gladiator Assault Challenger

Boone, IA

8/25

Minneapolis Bike Time Trial

Minneapolis, MN

Cycle

8/30

La Crosse Bicycle Festival

LaCrosse, WI

Cycle

9/8

St. Paul Classic Bike Tour

St. Paul, Mn

Cycle

9/14

PurpleRide Twin Cities 2012

Maple Grove, Mn

Cycle

Crosby, MN

Mountain Bike

Hayward, WI

Mountain Bike

6/8

Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN

Adventure Race

Boone, IA

Mountain Bike

6/15

END-BOB Canoe, Bike, Orienteer

Grand Forks, ND

Adventure Race

Burnsville,MN

Mountain Bike

6/20 to 21

Tough Mudder

Somerset, WI

Adventure Race

Greenbush, WI

Mountain Bike

6/29

Warrier Dash

Afton Alps, MN

Adventure Race

Cable, WI

Mountain Bike

7/13

END-WET Downriver Marathon

Grand Forks, ND

Adventure Race

St Croix Falls, WI

Mountain Bike

7/13

Go Commando

St. Paul, MN

Adventure Race

Hatfield, WI

Mountain Bike

7/13

Paul Bunyan Extreme 5K

Nisswa, MN

Adventure Race

Camba Trails in WI

Mountain Bike

7/20

Dirty Girl Mud Run

Des Moines, IA

Adventure Race

Mankato, MN

Mountain Bike

7/20

The Most Amazing Race

Minneapolis, MN

Adventure Race

Suamico, WI

Mountain Bike

7/20

MUDMAN 5K

Duluth, MN

Adventure Race

White Lake, WI

Mountain Bike

8/2

Savage Days 5K Mud Run

Savage, MN

Adventure Race

Red Wing, MN

Mountain Bike

8/10

Muck Ruckus MS Twin Cities

Dresser, WI

Adventure Race

Lutsen, MN

Mountain Bike

8/17

MUDMAN 5K

Kimball, MN

Adventure Race

Eau Claire, WI

Mountain Bike

8/24

Ngede Challenge 50k Adventure Race

Amery, WI

Adventure Race

Hatfield, WI

Mountain Bike

8/24

END-AR24 24 Hour Adventure Race

Walhalla, ND

Adventure Race

Crosby, MN

Mountain Bike

9/7

Warrier Dash

Hugo, MN

Adventure Race

LaGrance, Wi

Mountain Bike

9/7

Uff-Da Mud Run

Grand Forks, ND

Adventure Race

Duluth, MN

Mountain Bike

9/12

Haunted Hay Run

Columbus, MN

Adventure Race

Mequon, WI

Mountain Bike

9/14

MUDMAN 5K

Fargo, ND

Adventure Race

River Falls, WI

Mountain Bike

9/28

Sajai Foundation’s Amazing Walk

Minneapolis, MN

Adventure Race

Rhinelander, WI

Mountain Bike

10/5

END-FAR 2 Family Adventure Race

Grand Forks, ND

Adventure Race

Superior, WI

Mountain Bike

10/19

Warrior Waddle

Winona, MN

Adventure Race

Rockdale, WI

Mountain Bike

10/19

Papillion Extreme 5K

Papillion, NE

Adventure Race

Callaway, MN

Mountain Bike

12/21

END-WAR Winter Adventure Rogain

Maplewood State Park, MN

Adventure Race

6/22

Lake Harriet 1 & 2 Mile Swims

Minneapolis, MN

Swim

3/2 3/9 4/27 5/5 5/11 5/18 5/19 5/25

Cuyuna Lakes Whiteout Fat Bike Birkie Bonecrusher II Buck Hill Birch Bump Northern Kettles Endurance Challence Cable Area Off Road Classic St. Croix Woolly Levis/Trow 100; Levis Mound

5/31 to 6/2 Camba Festival of the Trails 6/2 6/8 6/22 6/23 6/29 6/30 7/6 7/7 to 8 7/20 7/21 8/3 8/4 8/10 8/18 824 to 25 9/1

Bluff Riders Charge Stump Farm 100 Bear Paw 10 Hour Red Wing Classic Lutsen 99’er Red Fling Firecracker Levis/Trow 100 Cuyana Lakes Mountain Bike Fest South Kettle Classic The Great Hawk Chase Wisconsin Single Speed State Chamapionship Border Crossing RASTA Rock’n Root Dirt Spanker Classic Pitch Black Singletrack Laddie’s Loppet

9/13 to 15

Chequamegon Fat Tire Festival

Cable, WI

Mountain Bike

9/13

Camba Fat Tire Tour

Seeley, MN

Mountain Bike

Adventure Race

7/13

END-WET 27Mile Red River Marathon

Grand Forks, ND

Swim

7/14

Manitou Monster

White Bear Lake, MN

Swim

7/21

Great Prairie Open Water Swim

Lake Harriet, Minneapolis, MN Swim

7/27

Minnetonka Challenge - 5 Mile

Excelsior, MN

Swim

8/10

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

3/9

Metrodome Inline Marathon, Half Marathon, Team Time Trial Minneapolis, MN

Inline

6/15

Apostle Island Inline Marathon & Half Marathon

Inline

La Pointe, WI

7/27

Festival of the Lakes 10 Mile Skate

Centerville, MN

Inline

8/3

Minnesota Half Marathon Inline Skate

St. Paul, MN

Inline

8/24

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

9/14

North Shore Rollerski Marathon

Duluth, MN

Inline

4/16 to 28

Midwest Mountaineering Outdoor Adventure ExpoMinneapolis, MN

Expo

scene in motion Clockwise from above: Freeze Yer Gizzard; Lifetime Commitment Day, Lifetime Fitness, Scott Haraldson; City of Lakes Loppet, Steve Kotvis, f/go; Valentines Day 5k, Wayne Kryduba courtesy of Twin Cities In Motion; Freeze Yer Gizzard Valentines Day 5k ( lower center), Wayne Kryduba courtesy of Twin Cities In Motion; Securian Winter Run (above center), Laurie Prentice; City of Lakes Loppet, Steve Kotvis, f/go; Beat the Freeze, Brigid Thompson; Securian Winter Run, Laurie Prentice.

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©2013 Twin Cities In Motion. 039-2298a-7

Run youR favoRite fall maRathon! Sunday, OctOber 6 This is the perfect year to run Twin Cities! It’s The Most Beautiful Urban Marathon in America® for 26.2 good reasons, including mile after mile of scenic lakes, rivers and tree-lined boulevards. • • • •

4th largest number of Boston Marathon qualifiers in the U.S. One of the top ten marathons in the U.S. 300,000 spectators, 5,000 volunteers and 25 entertainers Health & Fitness Expo and Pasta Party

Register now at tcmevents.org

Clockwise from top left: Arrowhead Ultra, Chris Finch; Securian Winter Run, Laurie Prentice; Securian Winter Run, Laurie Prentice.

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April 26-28, 2013

OutdoorAdventureExpo.com 309 Cedar Ave. So. Mpls. 612-339-3433 MidwestMtn.com As us. We’ve been there.

100 FREE Presentations / 85 Exhibitors Everything on Sale! Canoe and Kayak Auction. Canoe and Kayak Demo. Radical Reels Film Festival at the store, big-top tents and U of M Campus.

May 11 th, 2013

USATF CERTIFIED

Register online at www.journeysmarathon.org or call 800-359-6315

An Eagle River Area Chamber of Commerce Event

Strength Training for Endurance Athletes by Marie-Christine Leisz, DO

If you are a runner or cyclist, you probably spend most of your training time on the road or trail. You may have heard there is evidence that combining resistance or strength training with an endurance program may enhance performance. But, what kind of strength training should you do and often should you do it? The physiological response to endurance and strength training is very complicated. To simplify, endurance training improves the ability of the heart and lungs to take up oxygen and pump the oxygenated blood to the rest of the body efficiently. Endurance activity also trains the Type I muscle fibers which enable us to perform aerobic – that is oxygen utilizing – exercises like running and cycling for a long time without fatigue. The Type I muscle fibers recover relatively quickly, making it possible to train daily. Strength-training affects the Type II muscle fibers. These fibers make up our “power” muscles and get bigger and stronger when we strength-train. Type II muscle fibers utilize anaerobic metabolism to generate energy. This includes the limited glycogen stores in the muscle among other substrates. Type II fibers can generate a lot of force but fatigue quickly as the metabolic substrates are depleted. The Type II fibers break down on an elemental level in response to strength training. That is why we get sore 24-48 hours after strength training sessions. As the fibers heal, they get bigger or hypertrophy and the bigger equals stronger. We recommend allowing at least 48 hours between strength training sessions to allow Type II fibers to recover. To investigate if training the Type II muscle fibers improves performance of endurance athletes, Linda Yamamoto, PhD, a professor of Kinesiology at University of Connecticut, searched all articles in the medical literature. She published systematic reviews of the data entitled “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners” in the Journal of Strength and Conditioning in 2008. She published “The Effects of Resistance Training on Road Cycling Performance Among Highly Trained Cyclists” in the same journal in 2010. There were not many good articles available but there were enough for her to conclude that adding traditional heavy weight lifting and sports specific explosive resistance training – AKA plyometrics - to a running program helped improve running economy, the measure of how efficiently oxygen is utilized during running. In the cycling studies, adding strength training to cycling did not improve performance. But, replacing part of the cycling program with strength training consisting of high-intensity, explosive-type resistance exercises appeared to result in improved time trial performance and maximal power generated by the leg muscles. In addition to the improvement in muscle strength, sports scientists speculate that strength training improves endurance performance, helping the neuromuscular system function better by making the brain, spinal cord and nerves stimulating the muscle work faster. It may also “pre-activate” the muscles to create the right amount of stiffness in the tissues to help absorb shock, store and return energy. Stiffness is the new “it” concept – more on this later. Most athletes know how to lift weights. Doing Plyometrics properly may be less familiar. The type of plyometric, explosive exercises recommended are jumping, skipping, hopping, bounding and sprinting. These exercises are higher impact than running and considerably higher impact than cycling. The downside of plyometrics is that if advanced incorrectly, too fast, too soon, too intensively, the risk of injury is very high. I strongly recommend a couple sessions with an experienced trainer for instruction. The exercises should be incorporated slowly and with any strength training program, allow at least 48 hours of recovery time between sessions. Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Sister Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ ahs/ski.nsf/page/Run_smart

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Spring 2013

SHOE GUIDE Spring time.

The days grow longer and warmer; the rain, snow and naked trees give way to early sunrises, blue skies and green leaves. And after a long winter spent primarily indoors, runners are itching to head back outside. New runners join the ranks following New Year’s resolutions, and experienced runners refresh the worn out footwear that gloriously accompanied them through miles of training and racing in the previous year (or the winter). 2013 starts with many interesting new running shoes. In the past couple of years, we’ve seen new players in the shoe arena coming up with innovative concepts. And established brands apply technologies developed for the past Olympics to the everyday trainers of 2013. Overall, running shoes are getting better. We took the most anticipated models out for some thorough testing. Here are the shoes you don’t want to miss.

By Ruggero Loda

SPRING 2013

NEUTRAL

VALUE

Skechers

K-Swiss

GOrun 2

Blade Light Run II

Weight: Men’s SPRING 20136.6 oz. | Women’s 5.2 oz. Category: Minimalist Price: $80

Weight: Men’s 10.0 oz. | Women’s 8.1 oz. Category: Neutral Price: $95

www.skechers.com

www.kswiss.com

The second iteration of Skechers GOrun 2 provides a comfortable, well-fitting minimalist experience that builds upon the strengths of the first version. Designed for lightweight adaptability, the GOrun 2 is a great go-to shoe for minimalist veterans and a great “first shoe” for newcomers to the category. With a lightweight, comfortable and flexible upper, as well as a contoured and adaptive outsole, the GOrun 2 provides tactile feedback that doesn’t get in the way for a comfortable and performance-minded run. Weighing a scant 6.6 ounces, the GOrun 2 provides a responsive ride that feels like it’s barely there. And at a tempting price point, this shoe is well-positioned to fit into any minimalist runner’s rotation.

This updated version of the Blade Light Run has an overhauled upper that’s seam free and boasts welded overlays that make it a comfortable and lightweight neutral running shoe after a slight break-in period. The one-piece midsole/ outsole (constructed from superfoam technology) and Aosta inserts (to improve durability) keep the shoe fairly flexible and responsive. Wear testers liked the forefoot flexibility, but found the midfoot area slightly stiffer.

NEUTRAL

MINIMALIST

SPRING 2013

Mizuno adidas

Energy Boost Weight: Men’s 9.8 oz. | Womens 8.2 oz. Category: Neutral Price: $150

www.adidas.com The adidas Energy Boost is a great choice for neutral runners looking for a fast, light and soft shoe that fits snugly. The overall feel is extremely soft and cushioned, with a snug, almost sock-like upper. The sole unit of the Energy Boost is designed to provide exceptional energy return, which makes for a fast feel. Rounding it out is a sock-like upper that hugs the foot comfortably, providing a touch of extra support. During testing, the Energy Boost performed best during faster workouts on the track or tempo runs.

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Wave Rider 16 Weight: Men’s 9.9 oz. | Women’s 8.2 oz. Category: Neutral Price: $115

www.mizunousa.com The latest update to this perennial favorite features the same great cushioning you would expect from Mizuno, and a flexible Dynamotion upper that places stretchy material in all the right places. Nothing changes in the undercarriage from the last version — except that Mizuno found ways to effectively decrease the overall weight by improving the upper. As a neutral shoe, the Wave Rider 16 provides a bit more support than many of its counterparts. This is due to an Extended Wave Plate, which decreases twisting of the foot and provides some support for overpronators. Testers praised the durability of this shoe, and heavier runners appreciated that the Wave Plate technology maintains some resilience in the midsole.

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INTRODUCING THE LIGHTEST WAVE RIDER EVER. We’ve designed the Wave Rider 16 to have the best of both worlds: incredible lightness and the support of Wave Technology. All perfectly balanced so you feel the run, not the shoe. Experience more euphoric, mezamashii running. Join us at mizunorunning.com.

SHOE GUIDE

SPRING 2013

New Balance

VALUE

890v3 SPRING 2013

Weight: Men’s 9.55 oz. | Women’s 7.65 oz. Category: Neutral Price: $110

NEUTRAL | PERFORMANCE

NEUTRAL

Spring 2013

www.newbalance.com

Weight: Men’s 9.7 oz. | Women’s 8.7oz. Category: Neutral Price: $130

Weight: Men’s 8.5 oz. | Women’s 7.8 oz. Category: Neutral Performance Price: $115

The Scott T2C Evo is a lightweight, well-balanced everyday training shoe for the performance-minded runner. The new colorway is a striking blue and yellow, and looks very fast on one’s feet. The shoe’s outsole is made of the brand’s AeroFoam technology, which provides good cushioning in a lightweight package. Wear testers found the ride to be responsive yet forgiving, with more than enough cushioning for heavier runners to use as a marathon racing flat if so desired. All around, an excellent package for a variety of runners looking for a versatile daily training shoe or long-distance road racer.

NEUTRAL | RACING

Kissaki 2.0

T2C Evo

www.scott-sports.com

With the 890 V3, New Balance has made some small tweaks in all the right places — improving upon the V2 without changing what so many runners have SPRING 2013Fit is improved by deepening the toe box, troublesome overlays come to love. were moved, and the same Revlite midsole and 8mm heel drop was maintained. Many runners will find the 890 V3 to be somewhere between a racing flat and a traditional trainer, and capable of handling tempo work as well as long runs. Our testers loved the fact that the Revlite cushioning holds up far beyond other lightweight trainers they’d worn, and that the shoe maintains a perfect blend of soft but responsive protection.

Pearl Izumi

Scott

shop.pearlizumi.com

Nike

Flyknit Racer Weight: 5.6 oz. (unisex) Category: Neutral Racing Price: $150

www.nikerunning.com

For the runner looking for the best of both worlds in a minimum race/train shoe, check out Pearl Izumi’s Kissaki 2.0 (released in 2012). With a newly designed seamless upper that gives it a competitive look and feel, the Kissaki 2.0 is light, springy and sleek enough to race in, but it still has enough padding for daily training. The 1:1 energy return foam and crash pad keep the shoe resilient and fast, while encouraging a natural efficient stride.

As seen on some of the fastest feet in the 2012 Olympics, the Flyknit Racer is SPRING 2013 Nike’s latest offering in the ultra-performance neutral racer category. Sporting an intricately woven one-piece upper, the Flyknit Racer promises a supportive yet adaptable fit by integrating Dynamic Flywire into the lacing tabs for a customized fit. Underfoot tech includes a Phylon midsole and forefoot Zoom Air unit for responsive cushioning and quick transition. Nike’s classic waffle-patterned outsole provides the grip on the road. The Flyknit Racer is only available in men’s sizing, so women should subtract 1.5 sizes to find a comfortable fit.

NEUTRAL | PERFORMANCE

VALUE

Karhu

Flow3 Trainer Fulcrum Weight: Men’s 8.5 oz. | Women’s 8.0 oz. Category: Neutral Performance Price: $115

www.karhu.com The Flow Trainer is an excellent shoe for those looking for a lightweight, responsive ride. Karhu’s trademark is the Fulcrum (a wedge of dense foam in the middle of the shoe), which acts like a lever designed to propel you forward. The Fulcrum may require an adjustment for heel-strikers, but mid- and fore-foot strikers will enjoy the fast, natural-feeling ride.

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STRUCTURED | CUSHIONING

SPRING 2013

SPRING 2013

Asics

GT 2000 Weight: Men’s 11.4 oz. | Women’s 9.3 oz. Category: Structured Cushioning Price: $120

www.asics.com Asics debuts a completely revamped edition of its core GT line of shoes. As the replacement for the GT 2170, the GT 2000 comes in lighter on the foot but heavier on the wallet. The GT 2000 includes a 10 mm heel-to-toe offset and a less intrusive Dynamic Duomax support system. Preliminary testing revealed that the GT 2000 performs quite similarly to its predecessor, with the exception of a more responsive toe off. The upper fit remains very accommodating for the averagewidth foot that requires pronation control.

PERFORMANCE | STABILITY

STABILITY Brooks

Adrenaline GTS 13 Weight: Men’s 11.3 oz. | Women’s 9.4 oz. Category: Stability Price: $110

www.brooksrunning.com This award-winning stability shoe offers the same cushion and support that it’s known for, while adding Omega Grooves and Flextra technologies. These new technologies give extra flexibility in the underfoot, while still maintaining the shoe’s durability and breathability. Keeping other technologies of last year’s model like Brooks’ DNA and Full Length BioMoGo, the updates correct what small imperfections the Adrenalines GTS 12 had. Testers familiar with previous versions of the shoe agree this is the best update yet.

Newton

Motion Weight: Men’s 9.3 oz. | Women’s 7.7 oz. Category: Performance Stability Price: $175

www.newtonrunning.com The Motion is Newton’s stability performance trainer designed for everyday use and faster-paced training. Characterized by four actuator lugs placed in the forefoot and a 3mm heel drop, the Motion encourages mid-foot and forefoot striking. Testers found these lugs noticeable at first, but quickly realized that they no longer felt them within half a mile of running. However, sore calves often resulted with an overly quick transition into these shoes. Testers appreciated the wide toe box and good fit, and a short break-in period was only required due to some stiffness around the heel collar that went quickly away.

ABOUT THE AUTHOR

Saucony

Ruggero Loda is a passionate runner and triathlete with many years of experience in the running footwear industry. As founder of runningshoesguru.com (a leading running shoe review website), he coordinated the testing and reviewing of hundreds of running shoes in the past several years.

Progrid Guide 6 Weight: Men’s 10.0 oz. | Women’s 8.9 oz. Category: Stability Price: $110

www.saucony.com The Saucony Guide 6 continues to use the same resilient Progrid foam cushioning. This, teamed up with newly aligned deeper flex grooves and segmented crash pad in the heel, offers up excellent flexibility while maintaining a smooth, comfortable ride. A return of the 8mm drop helps promote a more natural and efficient stride, and a new midfoot saddle brings it all together in a snug package.

Introducing the Wave EVO Cursoris.

THE ONLY MIDFOOT SHOE WITH WAVE TECHNOLOGY. Experience a transfer of energy with every step for a smoother, more effortless ride. Start transforming your daily run into a mezamashii run with EVO.™ Join us at mizunorunning.com. 17 www.midwestevents.com

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Cinco Du Mayo Sprint and Super-Sprint Duathlon 05.04.13

More than Just a Ride Tour de Cure Cycling Event Jump Starts a Healthy Lifestyle

Harvey and her family completed their First Tour de Cure ride last June. “We had the time of our lives. I felt so energized and proud to be a part of my company seeing the great turnout we had. The event was well organized and more fun than I could have ever imagined. There were riders of all ages, shapes, sizes, and abilities; I felt comfortable and I realized I can do this! Even the more avid cyclists in spandex were so friendly and positive, cheering me on. I also felt like we were doing right by our son, exposing him early to fitness and fundraising for such an important cause. It was seriously one of the most amazing days of my life.”

But Harvey’s active lifestyle didn’t end once she crossed the Tour de Cure finish line, it was actually just beginning. “I left feeling so energized, I was finally ready to tackle my issue with obesity. I knew I was at risk for diabetes, heart disease and who knows what else due to my weight and lack of physical activity. Thanks to the Tour de Cure, I knew I could ride a bike again and enjoy myself while doing so.” The event had such a great impact on Harvey, the very next day she signed up to do the Iron Girl Duathlon (run 2, bike 22, run 2 miles) event later that fall. “I trained hard and completed it,” said Harvey. “My family was so proud of me and I couldn’t believe the difference this physical activity made in my life. I’m no longer Harvey has a story like many other Tour de Cure rid- obese and I have so much more energy. As a result, ers: “I had been looking for a way to get involved in I’m forever grateful to the Tour de Cure for jump startstopping diabetes and losing weight; this event just ing my journey to health!” seemed to be calling my name. So, I bought a new bike – a kind of fun, funky one I named Betty – and I Whether you would be riding your first mile or your started riding. My first 4 mile practice ride had me so thousandth, the Tour de Cure has a route for you. sore the next day! But I kept riding.” Harvey says her Join Harvey and her family on June 1, 2013 at MinTour de Cure training rides led her to fall in love with nehaha Falls. Choose from 7, 18, 27, 45, 62, or 100 the sport of cycling again. She says it was so much mile routes, all fully supported, and enjoy a fabulous fun, she wondered if she could even call riding her after party at the finish with lunch, music, massages, bike, Betty, a sport! “When the ride came, I was so Schell’s beer garden, kid’s activities, and more. Register today at www.diabetes.org/twincitiestourdecure. ready,” says Harvey. “Riding in the ADA Tour de Cure was quite literally a life changing experience for me. I’m not exaggerating in the least; it changed my life,” says Shelly Harvey of Eden Prairie. “I signed up after feeling a tad coerced by the extremely effective team captain at my company. I felt it was my duty as an employee who leads volunteerism for our organization to participate. But I was afraid. Could I ride a bike? Even 7 miles?” At the time, Harvey was obese and hadn’t ridden a bike in 20 years. She didn’t even own a decent bike. “But I signed up, signed my husband up, and we said with the addition of our two year old son in a bike carrier, we were doing this as a family.”

Master Swim Team Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952/884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Vahid Sadrzadeh 651-426-3619 Triclub@trifitnesswbl.com

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“PFF Rule”™ Fueling Your Body by Jill Tiffany, CN, CPT

May 11, 2013 Memorial Park • New Prague, MN

28th Annual New Prague Half Marathon New 10K* • 5K • Kids Fun Run

Registration is now open! www.runnewprague.com

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

Whatever your sport, whether in-training or off-season, every athlete requires three things at every meal/snack: Protein, Fat, & Fiber. Protein and fat are fuels that the body requires to function properly, while fiber is important to help maintain proper blood-glucose levels. Obviously, the amount of fuel needed will vary during training compared to off-season, but the type of fuel remains the same. If your meal does not contain these needed fuels, your body will not feel satiated (or ‘satisfied’) and thus you will still have feelings of hunger. Protein examples: meat, poultry, fish, eggs, nuts and seeds, beans, legumes, lentils. Fat examples: meat, poultry, fish, eggs, nuts and seeds, olive oil, coconut oil, butter, avocados. Fiber examples: vegetables, fruit, oatmeal, beans, legumes, lentils PFF Breakfast Example: oatmeal with almonds and ½ cup blueberries PFF Lunch/Supper Example: Baked fish with a salad and steamed broccoli --------------------------------------------------Breakfast Energy Muffins (makes 6 muffins) Ingredients

Half Marathon — USATF MN Team Circuit

6 Tbsp oats 6 Tbsp blueberries 6 tsp chopped nuts 4 eggs 1 tsp cinnamon ½ tsp sea salt 1 Tblsp pure maple syrup (or honey) Directions

Half Marathon — MDRA Grand Prix Race

Preheat oven to 350°; grease muffin tins. Add 1 Tbsp oats, 1 Tbsp blueberries, and 1 tsp nuts to each muffin cup. Beat eggs; add cinnamon, salt, and syrup. Pour egg mixture evenly over muffin cups. Bake for about 22 minutes till egg is set. Make ahead and freeze…great for on-the-go moments!

For more information call 952-758-4360. *A portion of the 10K race is run on a gravel road.

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06.15.13 Calling all roadies! If winding, wind-in-your-face descents and steep climbs make you smile, this Wisconsin bluff country classic is for you. lthillfest.com

06.29.13 Head to the North Shore of Lake Superior for a full weekend of friends, fresh air and MTB. Choose either the 39- or 99-mile course. lutsen99er.com

08.25.13 Send off the summer cycling season in style with this gorgeous, multi-distance fun ride past lakeshore towns and country roads. ltgranfondo.com

Life Time Cycle is your source for the Midwest’s best cycling events. Whether you are a fan of riding fat tires, racing sleek roadies or tooling around on your city cruiser, we promise a premier experience for riders of every speed and ability, plus a rockin’ post-race party at every event. Learn more about our full event calendar at EventsbyLifeTime.com ©2013 LIFE TIME FITNESS, INC. All rights reserved. EVMG3135


Midwest Events