Stride April 2014

April 2014

0 1 n o h t a r a M Celebrating o g r years Fa of the

+

nd with Mark a

Sue Knutson

26 Tips for 26 Miles

Get your vascular health in shape

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Call (701) 234-4800 for more information.

1200-13790-0135 3/14

Pictured left to right: Warren Albrecht, DO Andrew Bakken, MD Peter Biegler, MD Jon Machayya, MD Eric Promersberger, MD Todd Reil, MD David Stover, MD Corey Teigen, MD

EDITORS

meet the W

ith spring (finally) melting the mounds of snow left behind by winter, it’s time for Fargo natives to find their way outside again. The first 40-degree days were a welcome reprieve from the bitter winds and subzero temperatures that seemed to last forever this winter, and there was an obvious lift in spirits throughout the city. I work at an elementary school and, as any parents out there know, the warmer temps are a godsend; children who have been cooped up all winter long are finally able to play outside again. (And, let me tell you - a room full of 6-year olds that haven’t gotten to be outside in months makes winter last even longer!)

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Stride • April 2014

So, it’s time to put away your snow boots and grab a light jacket, readers. Spring is finally starting to settle in the Valley (hopefully for good, this time).

Do some puddle jumping and soak up some much-needed sunshine.

Meagan Pittelko

S

pring brings a time for new beginnings and a time to hear that cliché come out of the woodwork once again. We turn our clocks ahead and we welcome these upcoming months as a season to restart our New Year’s resolutions that January and February blanketed in snow and March covered with procrastination.

What if we kept our houses clutter-free all year long, eliminating the need for spring cleaning? Or we exercised for twenty minutes every other day during the dark and dreary winter?

Spring wouldn’t have to seem like a beginning, it could

Madalyn Laske

This month, I got to meet the people behind our local Make-A-Wish chapter; I got to hear their story - the story of an incredible journey that began with just four people and has become something

much bigger than they ever imagined. If you’re looking for a new volunteer opportunity, try working towards becoming an official Wish-Granter. Is there any position out there with a better title and more rewarding experiences? I think not.

Meagan Pittelko

With the Fargo Marathon coming up, we’ve provided you with tons of marathon tips that will help you get out and be active in the sunshiny weather. I won’t be running in it (because, let’s be honest, running is really hard), but I’ll stand safely at the finish line, cheering you on! Not a distance runner either? Hit up one of the many outdoor patios in town and soak up some Vitamin D that way.

EDITORS

instead seem like a time of reenergizing and renewal.

I’m perhaps guiltiest when it comes to all of the above, uttering the phrase, “You can’t start in the middle of the week. I guess I have to wait for Monday again,” probably more times than I’m willing to admit. But if there is one thing I’ve learned while working on this marathon issue of Stride, it is that nothing is impossible if you set your heart to it.

Your mind can say what it wants, but if your heart is involved, game over. Over 24,000 people participated in the Fargo Marathon races last year. That number includes you, working mother of five who woke up at 5 a.m. to run every day. And you, non-athlete in high school no one said could run a mile, let alone 26.2. (Hello!

26.2 miles?! You could start in Fargo and run two miles PAST Casselton!) Excuses mean nothing to these people and all 24,000 of you are an inspiration to me. 26.2 miles (or 13.1, or 6.2 AKA a 10K) takes dedication of the heart, not just the mind.

I hope you enjoy reading this month’s magazine as much as I enjoyed working on it. It really got me thinking about goal setting and motivated me to stop restarting my resolutions and instead to reenergize and to have fun making goals, heart first.

Madalyn Laske

Stride is published 12 times a year and is free. Copies are available at over 1,000 Fargo-Moorhead locations and digitally at fmspotlight.com.

APRIL 2014 Publisher

Spotlight Media LLC. www.spotlightmediafargo.com President/Founder

Mike Dragosavich Editorial Director

Andrew Jason

Associate Editors

Meagan Pittelko, Madalyn Laske Art Director

Andy Neidt Graphic Design

Sarah Geiger, George Stack, Paige Mauch Research/Contributors

Meagan Pittelko, Madalyn Laske, Gwendolyn Hoberg, Julie Garden-Robinson, Alexis Klemetson, Ashley Sornsin Copy Editors

Andrew Jason, Lisa Marchand, Meagan Pittelko, Madalyn Laske, Josie Eyers, Alexis Klemetson Web Design

Nathan Anderson

Spotlight Media General Manager

Brent Tehven

Sales Manager

Paul Hoefer

Marketing/Sales

Tracy Nicholson, Dennis Britton, Paul Bougie, Nick Bruns, Christy Brink, Scott Eickscen Circulation Manager

Codey Bernier Administration

Erika Olson

Web Developer

Nick Schommer Photography

J. Alan Paul Photography, Ben Gumeringer, Heidi Jaeger, Paul Flessland Delivery

Chris Larson, George Stack, Matt Johnson

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Spotlightmedia

CONTACT 502 1st Ave N Ste 100 Fargo,ND 58102 701-478-7768 info@spotlightmediafargo.com

Stride Magazine is published by Spotlight Media LLC. Copyright 2014 Stride Magazine & fmspotlight.com. All Rights Reserved. No parts of this periodical may be reproduced without written permission of Stride Magazine & fmspotlight.com. Stride Magazine & fmspotlight.com will not be held responsible for any errors or omissions found in the magazine or on fmspotlight.com. Spotlight Media LLC., accepts no liability for the accuracy of statements made by the advertisers.

TEAM

e h t t e e m

CREW

Every month, Spotlight Media brings you Stride, Fargo Monthly, Bison Illustrated and Design & Living Magazine. Here are the people who make these wonderful mags.

MIKE

Nick

JESSE

TRACY

PAIGE

ANDY

CODEY

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PAUL

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PAUL

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MADALYN

SCOTT

MICHAEL

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Stride • April 2014

MEAGAN

JOE

BRENT

HEIDI

NICK

To learn more about the team at Spotlight Media and our four magazines, go to spotlightmedia fargo.com

One of America’s 10 Best* Keeps Good Company.

In 1985, our stores were elected to membership in the Wine and Spirits Guild of America, an organization of America’s and Canada’s leading 37 merchants of wine, beer and spirits. As a member of the guild, we bring home new products, services, and tremendous savings for our customers. *Twice Named “One of America’s 10 Best” Beverage Dynamics Magazine “One of America’s 12 Leaders” Market Watch Magazine Named People’s Choice for “Best Liquor Store” & “Best Beer Selection”

by Readers of the Grand Forks Herald Named “Best Liquor Store in the Red River Valley”

by Readers of the Fargo Forum 5 Years Running

Fargo: 1125 19th Avenue North 1621 45th Street SW

Grand Forks: 2051 32nd Avenue South 2702 Gateway Drive

www.happy-harrys.com

CONTENTS 10

Brains and Brawn Gwen Hoberg contrasts important fitness excesses and deficiencies. Find out how to stay well rounded while avoiding these 10 fitness vices.

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Eat Smart Professor and nutrition specialist Julie GardenRobinson discusses how to lose weight in a healthy and successful way.

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26 Tips for 26 Miles The Fargo Marathon is turning 10 this year and we laid out everything you need to know about the weekend. Make sure you don’t miss out!

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26 Tips for 26 Miles

Heart of a Survivor Katie Sandberg is a three-time open-heart surgery survivor. To top it off, she’s a single mom running the Fargo Half-Marathon this year. We got to talk with her about the obstacles she has overcome.

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Make-A-Wish® We were able to chat with Billi Jo Zielinski, President and CEO of the North Dakota chapter of the MakeA-Wish® foundation. This great foundation has granted over 290,000 wishes worldwide.

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Events Calendar Tired of being cooped up inside all winter? No fear, we have you covered. We’ve compiled a list of activities around the community during April that you can do with your family.

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Find out about the TNT Kid’s Fitness and Gymnastics’ programs for children of all ages and abilities to learn and grow. The TNT staff works with families to design specific programs for children.

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Heart of a Survivor

Charity of the Month

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Ashley’s April No-Fool Workout Exercise into spring with local group fitness instructor, Ashley Sornsin’s workout. No gym needed, but bring your game face and be ready to sweat.

Get Involved Email info@spotlightmediafargo.com with your story ideas.

Check out fargomonthly.com for additional stories.

Find us on Facebook by going to facebook.com/fmstride.

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Stride • April 2014

Make-A-Wish

BRAINS & BRAWN

The speaker at a Philosophy for All meeting last year at the Plains Art Museum mentioned an idea from Greek philosopher Aristotle, who said that any virtue matches up with two vices. As the “Stanford Encyclopedia of Philosophy” puts it, “...every virtue is a state that lies between two vices, one of excess and the other of deficiency.”

A

ccording to this concept, the virtue of friendliness, for example, lies between the vices of overfamiliarity and hostility. It’s a Goldilocks spin on how to behave: not too warm, not too cold, but just right.

There is great potential for virtue in the realm of fitness, but by Aristotle’s way of thinking, this means there is also great potential for vice. Extremes can be problematic, so here are five pairs of fitness excesses and deficiencies that seem especially important to consider.

Sloth & Mania It’s dangerous to be a couch potato, but it’s also dangerous to exercise compulsively and excessively. Which is more dangerous? Who cares — let’s all try to avoid both extremes.

These vices relate to the “all or nothing” problem many health articles warn against: the mindset that if you aren’t exercising an hour a day every day, you shouldn’t bother.

But, of course, you should.

Here in Fargo-Moorhead, it’s tempting to use cold weather as an excuse to cram all our exercise into the summer months, but that’s a pretty flimsy pretext to be slothful for months at a time. Even when you don’t feel like going to one of the many indoor exercise facilities around town (the Concordia pool is my favorite winter oasis), you can easily do indoor exercise at home.

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Stride • April 2014

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Fitness Vices to Avoid

Gwen has been a weightlifter for almost 10 years and lives in Moorhead. She is also an editor, writer and classical musician.

Flighty & Monomaniacal Some people love to flit from exercise to exercise, never sticking with anything long enough to gauge progress. Others only ever do one thing, like a daily run that never varies.

Being flighty may be the more common problem today. On the Netflix show “House of Cards,” which half the nation seems to be obsessed with (including me), a young gogetter boss asks her young go-getter employee Zoe Barnes, “Do you ever want to have any job for more than two years?” The boss’s tone and expression suggest that no young go-getter would. On to the next, on to the new. Monomania can affect the young and the old, in this century as it has in times past, but I’ll personally be focusing on avoiding the opposite extreme, flightiness.

Timidity & Recklessness These vices often contribute to the previous two: timidity can lead to sticking to a single, safe exercise routine, while a reckless personality can cause people to try every intriguing exercise they come across. I tend to be timid, at least with extreme sports like climbing and snowboarding. The fact that I consider climbing and snowboarding to be extreme sports, when some would only apply the term to something like volcano surfing, may be proof enough of that. But I do work on this weakness.

I tried water-skiing two summers ago, pulling my hamstring on my first (and only) attempt up. No regrets.

Timidity & Arrogance I refer to a different meaning of “timidity” here: the lack of pride. I have written before about the idea of being proud of your body when you exercise, like in a 2012 blog post: “If it is acceptable to be proud of your intelligence, your hard work, [etc.], why not the accomplishments of the [body]? Moreover, when I admire my body while exercising, it is not so much that it’s my body — it’s a body, doing what it has evolved to do: lift, push, pull, stretch, move.” Just as a moderate amount of pride in your body is appropriate, so is a moderate amount of pride as an exerciser in general. There’s no need for any of us to be arrogant—there’s always someone who works out harder, better or more often — but I believe this sort of pride can be a positive force.

Indulgent & Punishing Whether you exercise alone or use a trainer or partner, there is a fine line to walk between being indulgent and being punishing. You have to push yourself or you won’t get the results you could.

It hurts and it’s hard — sometimes it’s really hard — but it’s essential. On the other hand, pushing yourself too hard can cause physical injury, and being constantly down on yourself can hurt you psychologically. Practice compassion and practice grit, balancing the two the best you can.

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Weigh Your Weight Loss Options

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s I perused some vintage advertisements, I paused and chuckled at how times have changed. An ad for an 1890 tonic promised to make, “children and adults as fat as pigs.” According to a yellowed scan of a 1950s ad, 1,000 people were needed to gain, “solid pounds of flesh on back, arms, legs and body – or money back.” “Don’t let them call you skinny” said another advertisement,

Secrets of “Successful Weight Losers” We can learn a lot from people who have successfully lost weight and kept it off. In 1994, the National Weight Control Registry was launched to determine the characteristics of people who succeed in keeping off weight. Currently, researchers at Brown Medical School and the University of Colorado are tracking more than 10,000 people who have lost a significant amount of weight.

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Stride • April 2014

Julie

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which promised to, “fill out skinny figures without pads, exercise or overeating.”

Of course, not all of the products promised weight gain. Weight loss products throughout the decades have been quite novel, ranging from fat-dissolving soaps to sanitized tape worms and electric devices. I was intrigued by ads for an “electric spot reducer” and a

The people in the registry have lost an average of 66 pounds and have kept it off for more than 5.5 years. About 45 percent of the people lost weight on their own and the others used some type of program.

These “successful weight losers” have several things in common. Nearly all of them (98 percent) modified their food intake, and 94 percent increased their physical activity. In fact, most of them put on some walking shoes and walked their way to weight loss.

What are their secrets? According to the researchers, 78 percent of

Ph.D., R.D., L.R.D. Julie is a professor and Food and Nutrition Specialist with the NDSU Extension Service.

slimming “sauna belt.” They certainly made trimming down sound easy.

Flash forward to the present, and we regularly hear about the obesity epidemic among children and adults in the U.S. As a result, we have an avalanche of weight loss products and programs.

In fact, more than 100 million people are on diets in the U.S. and weight loss is a multibillion dollar industry.

those who successfully maintain their weight loss start the day with breakfast and 75 percent weigh themselves weekly. They aren’t spending their time lounging in front of a TV; about 62 percent limit their TV viewing to 10 hours per week.

Nine out of 10 are exercising at least an hour a day.

Any individual age 18 or older who has lost at least 30 pounds and kept it off for one year might be eligible to participate in this ongoing registry.

Although there is no compensation, sharing your information may help others. See nwcr.ws for details.

nutrition Choosing a Safe and Successful Weight-loss Program With spring in the air and a long winter of comfort food behind us, we might want a quick fix if we have managed to add a few pounds. However, successful weight loss and maintenance takes patience. Experts recommend a weight loss rate of 0.5 to 2 pounds per week.

The National Institutes of Health Weight Information Network recommends talking with your health care professional as a first step. Think about your questions ahead of time, and ask your provider if you really need to lose weight and/or whether your weight is affecting your health. You might

want to request a referral to a weight loss professional, such as a registered dietitian.

Find out the treatment options, including benefits and/or risks of weight loss medications, surgery or weight-loss programs.

If you decide to go with a weight-loss program, find out the answers to these questions so you can make an informed decision: How does the program work? Will you have individual appointments or group classes? Will you buy food or supplements? Will you be following a physical activity plan? Is there exercise instruction from a qualified fitness professional? Will you learn how to make lifestyle changes?

What are the qualifications of the staff? What experience, education and

credentials do they have? Are there any risks associated with the program? Do the participants talk with a doctor? Will the supervising physician speak with your personal physician about medical conditions you have, such as high blood pressure?

What is the total cost to participate in the program now and in the future? Find out about all the associated fees, whether they are for food, follow-up or medical testing.

What are the usual results? Do the program leaders follow up with participants?

For free, reliable information about losing or maintaining your weight, check out the Weight Information Network at win.niddk.nih.gov. Visit the NDSU Extension Service food and nutrition website at ag.ndsu.edu/food for information about eating healthy.

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Lentil Granola

1½ c. dry red lentils 5 Tbsp. honey 1 tbsp. vanilla extract 1 c. rolled oats 5 oz. sliced almonds 1 c. shaved coconut 1 c. dried cranberries or desired dried fruit 2 tbsp. olive oil Bring a medium pot of water to a boil. Add lentils and simmer for five minutes or until just tender. Drain lentils and spread out on a tray. Allow to steam dry and cool. Preheat your oven to 300° F. Combine honey, vanilla and 2 tablespoons olive oil in a bowl. Toss the cooled lentils in the honey mixture. Spread the coated lentils on a baking sheet lined with parchment. Bake for 15 minutes. Stir in oats and almonds and continue baking for 45 minutes, stirring every 15 minutes or so. Next, add coconut and dried fruit and bake for another 10 to 15 minutes or until everything is browned.

Cool completely and store in an airtight container.

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Stride • April 2014

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Makes 24 servings (about ¼ cup per serving). Each serving has 150 calories, 6 grams (g) fat, 5 g protein, 19 g carbohydrate, 3 g fiber, 10 milligrams (mg) sodium, 0.5 micrograms folate and 1 mg iron.

S W Severson, Wogsland & L & Liebl PC

ATTORNEYS AND COUNSELORS AT LAW

www.swlattorneys.com

701.297.2890 4840 Amber Valley Pkwy Ste B Fargo, ND 58104

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Stride • April 2014

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By Madalyn Laske Photo Illustration by J. Alan Paul Photography and Sarah Geiger

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marathon tips

1 2

May 5

Start ‘em young Thursday, May 8 Do your kids have so much energy you have said the phrase, “Run around the block three times and I’ll time you”?

Or maybe they’ve seen you training and want to be a part of that too. The youth race is perfect for your kids. The youth half-mile begins at 7 p.m. and the youth full-mile begins at 7:30 p.m. on Thursday, May 8. The Fargo Marathon’s youth race is one of the top five largest in the country and the kids love it. (Not to mention the parents!) Pick up the youth run packet and register May 6 and 7 at the Civic Center between 4 - 8 p.m.

Mark’s Marathon Tips 18

Give back on Marathon Monday

This 24 hour online give-a-thon encourages everyone — runner, walker or non-runner — in the community to give $5 (or more) to one of the 31 charities of their choice on this day. The Fargo Marathon also looks to register 10,000 people for the 5K through this event.

Stride • April 2014

Stop at each water/Powerade Station and take your time to get a drink. Walk for 20 to 30 seconds, if need be.

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Attend the expo Friday, May 9

The Swanson Products Health and Fitness Expo begins at 10 a.m. at the Civic Center. Be sure to pick up your race packet sometime between 10 a.m. and 9 p.m. (You can have another person pick up your packet as long as they provide their ID.)

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Challenge yourself

The 5K begins at 7 p.m. the Friday before race day. If you plan to run the 10K, half-marathon or full-marathon on Saturday AND run the 5K on Friday, you will be one of few to have completed the Go Far challenge. Bragging rights included. (That’s 29.3 miles in under 24 hours for those of you scoring at home.)

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marathon tips

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Get motivated Friday, May 9

Beginning at 1 p.m., there will be three motivational speakers at the Radisson before the pasta feed. Let their stories and tips fuel your motivation.

Dick Beardsley Marathon icon, Beardsley, has notched his name in the Guinness Book of World Records for being the only man to run 13 consecutive personal bests in the marathon. He also spoke ten years ago at the first Fargo Marathon.

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The cliché “carbo-load” is cliché for a reason.

But, to be clear, it’s “carbo-load” not “a license to eat however much pasta I want and still be able to run well-load.” Nevertheless, head to the Radisson in downtown Fargo for a Pasta & Lefse feed beginning at 4 p.m. Tickets are available to purchase for all runners.

Carb up!

Stride • April 2014

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Mike Reilly Reilly is the legendary announcer and motivational speaker for Ironman competitions and will be announcing this year’s marathon at the finish line.

Consistency, consistency, consistency

Sarah Reinertsen Reinertsen became the first amputee to complete an Ironman. An inspiration to all, she competes in marathons and has been featured on the cover of ESPN magazine.

If you want to buy new shoes for the race, make sure they are the ones you are training in. If you want to know what to have for breakfast on race day, eat what you normally have been eating for breakfast throughout training. Don’t do anything new that you haven’t tried before as far as preparation goes.

Make sure you don’t cheat on your “long runs” while training.

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Eat Pasta

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marathon tips

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don’t be late

Don’t be late for your wedding. Don’t be late for the birth of you child. Don’t be late for a big race. Here’s what you need to know so you can at least go 1-for-3. Carpooling for marathon-goers is encouraged and there will also be complimentary shuttles coming from West Acres mall.

Saturday

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Visualize the route It’s nearly impossible to get lost during the marathon, but it’s nice to visualize where you are. Here’s the race map for your convenience.

5:30 a.m. Civic Center Athlete Village opens for 10K and full-marathon runners can gather at the Moorhead Center mall; Island Park Athlete Village opens for half-marathon runners 6:30 a.m. 10K and full-marathon runners lineup on the north half of the Main Ave bridge; Half-marathon runners lineup on the south half of Main Ave bridge.

8 a.m. All races begin.

For the complete marathon map, check out: fargomarathon.com

Do not go out too fast in the first two miles.

Pull way back to conserve energy.

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Stride • April 2014

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This year’s race is the tenth anniversary of the Fargo Marathon. The Fargo Marathon couldn’t have done it without you. The race begins where it originally started in 2005, Veterans Memorial Bridge, and ends in front of the historic Fargo Theatre.

they made it to double-digits!

11 ‘‘

Don’t sweat the small stuff

Running a marathon can do weird things to your body. I was running the Chicago Marathon and I made the mistake of not going to the bathroom beforehand. At mile eight it hit me that I REALLY had to go. I kept running for a couple miles all the while frantically looking for a port-a-potty. I eventually had to stop in a park, run behind a tree and do what needed to be done. Of course, there were several hundred people along the route cheering the runners on. It’s a good thing I’m not bladder shy.”

-Andrew Jason

...but be prepared.

‘‘

My very first marathon, I didn’t really understand the importance of the hydration piece so I didn’t take my first drink of water until after mile 12. I remember hitting the wall hard at like mile 20 and just struggling to get through the last six miles. I was watching this guy who had to be about 90 years old come trucking along and he was maybe 80 pounds. And he had this shirt and on the back of the shirt it said, ‘I’m built like a Mack truck.’ It’s always been burned into my mind ever since that race. I was just like, ‘This guy is kicking my ass and he’s like 80 years old”.

‘‘

I almost passed out and ended up in the EMT after the race. I finished the marathon though, with a good time too. I just don’t remember anything past mile twenty, but I did get my medal.”

-Molly Kaeding

-Mark Knutson

Keep your posture solid: Shoulders back, head up straight, legs solidly beneath you.

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marathon tips

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Gear up!

We found some helpful gadgets to make your run the best it can be at Beyond Running.

The SpeedDraw Plus is a flask with high-flow pace, allowing for the most natural grip possible with a smart storage compartment.

Instead of a pesky strap, this strapless continuous heart rate monitor made by Alpha is Bluetooth compatible and incredibly handy.

Gain feedback instantaneously with The Forerunner 220. This GPS sport watch tracks distance, pace and has other nifty features.

The Phantom Pak is a weather resistant storage belt you can strap on to carry the essentials with you on those long runs.

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Be weather vigilant We are in Fargo, after all.

Make sure you dress in layers.

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This women’s jacket made

by Asics has LED light technology for night runs. It also contains a handy-dandy media port for your iPod.

Start from the bottom

A runner’s relationship to their shoes may be the greatest love affair never told. Here are some great prospects we found at Scheels. Remember though, break them in before the race.

No cotton socks, shirts, shorts, etc.

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Stride • April 2014

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For men, this jacket from Saucony fuses a windproof softshell front panel with thermo-regulating fabric on the back and arms. Ideal for cool weather conditions.

Women, this Asics zip-up is perfect for you. It has 50+ UPF and anti odor technology. It also has reflectivity so you can run at night with of mind.

These shoes are both Asics Gel-Kayano 20 for men and women. They create an unsurpassed fit and ride that keep you fresh and comfortable.

The Asics Gel-Numbus 15s lead the running industry with their plush, cushioned, stable platform and are sure to please all runners no matter what distance they are set out to travel that day.

Dress appropriately for what is forecasted.

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Maybe you like to run the marathon without headphones, but if you need some fun upbeat hits, here are our favorites...

Use our Stride staff to fuel your strides

Madalyn

Andrew

“’Till I Collapse” - Eminem

“That Was A Crazy Game of Poker”- OAR

Meagan

Heidi

“Timber” - Kesha

“All Day” - Girl Talk

Andy

Sarah

Mark

Sue

“Still Running” - Chevelle

“Going The Distance” - Cake

“Where the Streets Have No Name” -U2

“Photograph” - Def Leppard

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Lisa “Here It Goes Again” - OK Go

Dance it out The Johnny Holm Band will put on a concert at Island Park at 7:30 p.m. on Friday to get everyone excited for the big day. Grab your dancing shoes, but remember you have to put on your running shoes in the morning.

Photo by Heidi Jaeger

Wear a relatively new pair of shoes; maybe a month old.

Don’t overeat the night before.

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marathon tips

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Dedicate to a person

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Thank a volunteer

Knowing you are running for a cause or for a loved one can help push you through that mile that seems longer than any of the others, train on a day you don’t want to get off the couch or even make it through the whole race on Saturday. Lonna Whiting is running for her mother.

“I’m running my first half-marathon in honor of my mother, who was diagnosed in Fall 2013 with early onset dementia at age 61. I am her primary caregiver,” said Whiting. “Choosing to run for her is one way I represent the profound mental, emotional and physical adversity families face when dementia enters the picture.”

Power in numbers

Running the marathon, especially for the first time, can be exciting, yet daunting. There are several (free) groups around town you can run with.

Fargo Running Company, Scheels, Beyond Running and Lake Agassiz Pacers are all groups you can look into.

It takes more than 2,500 volunteers, each broken into seven different categories, to put on the Fargo Marathon.

Their help and presence are the backbone to creating this special event.

Train with partners if you can for motivation.

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Stride • April 2014

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marathon tips

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Stay pumped up

The fine folks at Beyond Running helped us find some edible energy to keep your body going when it wants to stop at mile 17.

GU Energy Gel gives runners a dose of 100 calories to deliver longlasting energy. It provides the body with the essential nutrition you need to finish each mile.

60 plus bands will be scattered along the race route. Whether you are a runner or a fan, it’s almost impossible not to have fun. Keep your ears out for some Fargo favorites like the Front Fenders, Hometown Zero, Heavy is the Head and Feedback.

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Maintain energy

Clif Bars are organic energy bars that come in many different flavors to fuel your body when it needs that extra push.

Chewable, 33 calorie cubes, Clif Shot Bloks are easily customizable to your race.

Win the day

Last year, Chris Erichsen (left) ran the full marathon in 2:20:42. Nichole Porath (right) ran it in 2:50:55. Erichsen and Porath, both Minnesota natives, had unbelievable times and were the winners for the men and women division respectively. The Fargo Marathon has been dubbed “Fargo Flat” with the slogan, “Always Fast and Flat!” Win the day with your best time.

Keep the headphones at home and enjoy the sounds of the people and bands on the course.

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Stride • April 2014

Practice with GU Gels well before the race, don’t use them for the first time during the marathon.

2006

23 2007

Check out the posters

Each year the Fargo Marathon has a poster designed. Check out the past nine!

2008

2010

2012

2009

2011

2013

2014

Run with a pace group for additional support.

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26

marathon tips

24

Recovery

Celebrate!

You just ran 26.2 miles. First of all, pat yourself on the back. Immediately after, walk around to let your muscles cool down, replenish your fluids and eat something. For the upcoming weeks, your body will be still in recovery mode. Don’t run. Get a massage, and don’t begin training too soon because you might risk injury.

26

Have fun!

Finally, and maybe most importantly, enjoy the day. High five a kid once every mile, make a shirt with your name on it, run with friends, get people to start cheering. Whether it’s your first marathon or your 100th marathon, your first half marathon or fifth 10K, this is truly an accomplishment. Run for yourself and feel proud while you’re doing it.

In your mind, break down the race into 13 separate little 2-mile runs by hitting each aid station.

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Stride • April 2014

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You trained through horrible weather, injuries and early mornings. Time to celebrate, and celebrate hard.

Broadway will be shutdown all day after the race is over for food, drinks, games and fun for all ages. At 4 p.m., the real party starts with a post race concert and street dance featuring Pop Rocks and Hairball. Runners get in free with their wrist band and tickets can be bought by the public.

survivor

Heart Survivor of a

Two years and three open-heart surgeries ago, it was hard for Katie Sandberg to imagine walking up the stairs without getting winded.

Now a single mom and cardio rockstar, she’s training for her first half-marathon.

By Madalyn Laske Photos by J. Alan Paul Photography

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Stride • April 2014

I

n the fall of 2002, then 19-year-old Minnesota State University Moorhead college freshman, Sandberg, had no idea she didn’t need to be living as hard as she was.

“I didn’t know how sick I was until I got better,” Sandberg said. “…Going to the library upstairs, I would get so winded that I would hide behind a bookshelf until I caught my breath because I was so embarrassed.”

Not knowing it would change her life, she decided to go to the doctor. Sandberg was told she had blood clots in her left lung because of a large mass in the right ventricle of her heart.

She had surgery to remove it only to have it come back three years later. After her second open-heart surgery, the doctors told her that she may need a third.

When Sandberg was 16 she was in a car accident that bruised her heart. Since then, it keeps overly-repairing itself, causing the masses. She and her doctors decided to hold off on surgery, but they told her to come back in if she felt sick.

“What was happening to me was so gradual, that as the years went by, I just got used to living like that and used to being out of shape… I was having a lot of pain in my fingers and toes because of lack of circulation,” Sandberg said. “Then it was summer of 2012 and I was out just picking tomatoes in my garden and I fainted. And I was like, ‘Okay, I don’t care how out of shape I am, I was 28. I shouldn’t be passing out.’”

She had surgery again, this time though, Sandberg needed heart and lung surgery, where they removed parts of her lung.

My motto for anyone out there struggling is, always be the hero in your life, not the victim.

“I still don’t have all of my lungs but I’ve never felt better,” Sandberg said.

Last summer, Sandberg began walking a three-mile path in Detroit Lakes, Minn.

“I never used to be able to do the whole thing, and when I’d get to the top of the hill I’d have to stop,” Sandberg said. “Looking at last year to this year, I’ve lost about 45 pounds and if someone said, ‘Hey, you want to run a half marathon tomorrow?’ I would have said, ‘Are you nuts? I can’t make it around Walmart.’”

Sure enough, she got addicted to walking.

One ambitious day, Sandberg decided she wanted to run, fueled by a particular song that came on her iPod. “It was ‘Walk’ by the Foo Fighters, ironically,” Sandberg said.

She felt great after that run, and she hasn’t looked back since. Just two years after her third open-heart surgery, Sandberg is signed up to run the Fargo Half-Marathon in May; it will be her first race.

“I want to, number one, be a good example for my son. When life gets tough for you, you just got to become stronger. I’ve had a lot of people say, ‘Oh, I feel so sorry for you.’

It’s like, don’t pity me, because I wouldn’t change any part of it,” Sandberg said.

“It made me stronger and want to chase things. My motto for anyone out there struggling is always be the hero in your life, not the victim.”

For each open heart surgery Sandberg had, she got a heart pillow.

“They are the most expensive thing I own.

Hopefully I never have to get a fourth,” Sandberg said.

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community

Make A

{

Make-A-Wish® has granted over 290,000 wishes worldwide, and there are no plans to stop anytime soon. The organization has tirelessly impacted hundreds of thousands of lives, from wish-granters and employees behind the scenes to children who get to meet Cinderella.

T

he Make-A-Wish mission is to “grant the wishes of children with life-threatening medical conditions to enrich the human experience with hope, strength and joy.”

Through referrals made by medical professionals, parents/guardians, grandparents or the wish children themselves, the organization has made dreams come true across the country - and across the world.

According to Billi Jo Zielinski, President and CEO of the North Dakota chapter, the organization’s vision is to grant every eligible wish that comes their way.

“The organization as a whole stands by three main principles: we are child focused, the whole family needs to be involved and everything is donated,” she said. “It’s been 30 years and those still hold true today. We’re building upon a legacy.”

The legacy that Zielinski is referring to is one that was set in motion by Arlene Nelson, Kevin Reitz, Jerry Novacek and Diane Weickert. The group came together after hearing about the Make-A-Wish movement at different meetings, where they were told that the organization was aiming to start chapters in all fifty states. The four of them then created the foundation on which the North Dakota chapter is built.

“We met in their insurance office, in my kitchen. We kept thank you notes in my coat closet,” Nelson said.

“But it was worth it if you went to bed at night and thought that you put a smile on a child’s face.”

And the chapter has done exactly that for over 680 children in North Dakota, including now four-yearold Brea Gates.

By Meagan Pittelko Photos from the Gates family

Brea Gates and her family were flown to Disneyland by the MakeA-Wish® North Dakota Chapter.

Brea, whose cognitive level is approximately that of a two-year-old according to her mother Tricia, was diagnosed with a rare disease called Sanfilippo Syndrome at age three. It causes progressive damage throughout the body and occurs in approximately one in every 70,000 births; the average life span of those living with Sanfilippo Syndrome is between 10 and 20 years.

Although Make-A-Wish grants wishes to children with life-threatening diseases that are not terminal as well, there is currently no cure for Sanfilippo Syndrome. Therefore, according to Tricia Gates, it was important to have Brea’s wish granted sooner rather than later.

“We wanted to do it as soon as possible, so she could still walk and run and enjoy herself,” she said. “She couldn’t communicate her wish to us, but we know what she loves.”

The family - made up of Tricia, husband Andy and Brea’s four siblings - was flown to Disneyland, where Brea got to spend time with her family, meet all of

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Stride • April 2014

{

{

“We try to get to the heart of what the [child] wants, what would get them to have hope and bring them the most joy.”

- Billi Jo Zielinski, President and CEO of the North Dakota chapter

her favorite characters and even feed dolphins.

“She was feeding those dolphins and she was just smiles from ear to ear,” Gates said. “I think it impacted the whole family, watching her face right then. It brought the whole family together and we got to see Brea enjoying everything. We were just really all there for each other.”

Stats 89%

According to Zielinski, this is exactly what the organization hopes to do for wish children.

“We try to get to the heart of what the [child] wants, what would get them to have hope and bring them the most joy,” she said. “And it’s been shown to give the child renewed life and strength.”

Not all wishes involve travel, according to Director of Community Relations Dana Altendorf. “There are four types of wishes,” she said. “There’s the wish to go, the wish to meet, the wish to be and the wish to have.”

“There are plenty of big little wishes,” Reitz added.

From grade school Christmas parties to catching a crab on a beach to international travel, though, Make-A-Wish can do nearly anything for a wish child. The important thing to remember, according to Jerry Novacek, is that a child does not need to be terminal to qualify for a wish. Make-A-Wish grants the wish of any child who has a progressive, degenerative or malignant medical condition that has placed the child’s life in jeopardy.

“Sometimes, families seem to think, ‘Oh, if I accept this wish, it means admitting that my child is dying,’” he said. “It’s important to get people to realize that their child does not need to be terminal to receive a wish.”

In the nearly 30 years since the small foursome began the North Dakota chapter, hundreds of local families have felt the impact of Make-A-Wish. And, according to Gates, the organization offers lifechanging experiences to families when they need them most.

“You need to have these memories to cherish with your child while they’re still here, because you never know what’s going to happen tomorrow,” she said. “If you have that opportunity, you should take it. You deserve those memories.”

96% 81% 99% 74% 97%

according to a national MakeA-Wish survey.

of health care professionals surveyed say they believe that the wish experience can influence wish kids’ physical health. of parents said that the wish strengthened their families. of parents observe an increased willingness by their wish kids to comply with treatment protocols. of parents reported that the wish experience gave their children increased feelings of happiness. of wish parents observed that the wish marked a turning point in their children’s response to treatment. of wish families observe increases in their wish kids’ emotional health.

For more information on North Dakota’s Make-A-Wish® chapter, please visit northdakota.wish.org.

{

Wish Breakdown

67%

7%

I wish to go

I wish to meet

27%

1%

I wish to have

I wish to be

{ 35

calendar

April

family Community Events Calendar

Game of Thrones Gathering Come celebrate the upcoming release of the fourth season of HBO’s “Game of Thrones” with a combat demonstration from the Society for Creative Anachronism, a photo booth and snacks.

Prizes will be awarded for costumes. Contact Jenilee at 701-476-4026 for more details.

Fargo Public Library - Main Library 102 3rd St. N, Fargo

Come out to the YMCA for rock climbing, games, XerZone and other activities. A meal and a snack will be provided. To register visit ymcacassclay. org/upcoming-events.

April 5 4:30 p.m. - 9:30 p.m.

Film and Conversation Series: Under-appreciated Film Gems Tony McRae, historian and film critic, will be leading a discussion about the movies “Sullivan’s Travels” (6th) and “A Letter to Three Wives” (13th).

Free popcorn will be served. Call Lori at 701-4765977 for more details.

Fargo Public Library - Main Library 102 3rd St. N, Fargo

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Stride • April 2014

This event will be a screening of films made by teens ages 14 -18. The theme is “Fargo in 60 Seconds.” Audience members will vote for their favorites and cash prizes will be awarded for first, second, and third place. Pizza and refreshments will be provided. This event is free and open to the public.

Plains Art Museum 704 1st Ave. N, Fargo

April 10 7 p.m. - 9 p.m.

April 5 2:30 p.m. - 4:30 p.m.

Saturday Night Fun

Schlossman YMCA 4243 19th Ave. S, Fargo

Teen Filmmakers Awards Night

April 6 & 13 2 p.m. - 4 p.m.

Butterfly Ball Bring your daughters, granddaughters and nieces to this semi-formal father/daughter dance. The dance includes music, dancing, photo opportunities and a grand march. Admission is $16 per person.

Hilton Garden Inn 4351 17th Ave. S, Fargo

April 11 & 12 7 p.m.

Paws for Reading: Reading Therapy Pets Reading therapy pets will be available to listen to developing readers grades 1 - 6 as they read out loud. Prior registration is required. Call 701-2411495 to reserve a session with a pet who wants to listen to a story.

Fargo Public Library - Main Library 102 3rd St. N, Fargo

April 12 1 p.m. - 3 p.m.

calendar Easter Eggstravaganza Bring the whole family for an egg hunt, petting zoo, crafts, photo booth, games, fitness activities and pool party. To register visit ymcacassclay.org/ upcoming-events Fercho YMCA 400 1st Ave. S, Fargo

April 12 2 p.m. - 4 p.m.

24th Annual Easter Eggstravaganza Come see the Easter Bunny, participate in egg hunts, make some crafts, dye some eggs and see the baby chicks. There will be three egg hunts at 11 a.m., 1 p.m. and 3 p.m. There is a $5 per person fee for non-members, and members get in free.

Yunker Farm 1201 28th Ave. N, Fargo

April 18 & 19 9 a.m. - 5 p.m.

20th Annual Gigantic Rummage Sale With over 250 vendors, this sale really is gigantic.

The exhibitors will have everything from garage sale items to home-based business products to antiques and collectables. The event is $1 per person and those age 17 and under get in free.

Veterans Memorial Arena 1204 7th Ave. E, West Fargo

April 12 7 a.m. - 2 p.m.

Fitter Faster Clinic The Y’s FM Gator Swim Team will be hosting a clinic for swimmers of all levels ages seven and up.

The clinic will be taught by Olympic Gold Medalist and current swim coach at the University of Missouri, Mark Gangloff. Register at ymcacassclay. org/upcoming-events.

Fargo North High School 801 17th Ave. N, Fargo

April 12 & 13 1 p.m. - 4 p.m.

Pint-Size Explorers: Training to Be Tremendous

Spring into Spring in the XerZone Come and get geared up for spring with these spring activities: flower planting, kite-building, hop scotch, hula hoops, games and snacks. This event is free and no registration is required.

Fercho YMCA 400 1st Ave. S, Fargo

April 26 1 p.m. - 4 p.m.

Indoor Triathlon Swim, bike and run in this event on your own or with a team. There will be multiple waves that begin in the morning. For more details visit ymcacassclay.org/upcoming-events.

Fercho YMCA 400 1st Ave. S, Fargo

April 27

Bring your young explorer to this event to meet the zoo’s veterinarian, learn about why zoo animals need training and how trainers do it.

Education Barn - Red River Zoo 4255 23rd Ave. S, Fargo

April 16 3:15 p.m. - 4:45 p.m.

Party for the Planet Come celebrate Earth Day with activities and information booths throughout the day.

Red River Zoo 4255 23rd Ave. S, Fargo

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Stride • April 2014

April 16 11 a.m. - 4 p.m..

Walk this Way Sponsored by the West Fargo Park District, the goal is to showcase the various trails and places to walk in the Fargo-Moorhead area. This event will have an outdoor route and the opportunity to walk on the track indoors. Participants will need to meet at the Veterans Memorial Arena Lobby. For more information visit fmwalkthisway.com.

Shadow Wood Park 3545 4th St. E, West Fargo

April 29 7 p.m. - 8 p.m.

community

of the

Charity Month TNT Kid’s Fitness Physical activity, for most children, is easy to come by. Just run around outside and that’s all there is to it. For children with special needs, however, coming by physical activity isn’t always so easy.

TNT Kid’s Fitness and Gymnastics is the exception.

By Alexis Klemetson Photos by Paul Flessland

T

NT Kid’s Fitness and Gymnastics offers a large multitude of programs for boys and girls of all ages and abilities to learn and grow in the sport of gymnastics. It sounds simple and, for the most part, it is: all ages and all abilities, no limitations.

Kim Pladson, Executive Director of the program, designed the program in 2005. “It became my passion. It’s a sport I’ve loved my whole life and all are being served,” Pladson said. The gym offers specialized one-on-one programs for special needs children. Pladson said that this program is ideal for families whose insurance has run out or for families who simply want to get their child moving again. “This is where TNT comes in, for a fraction of the price,” Pladson said. The staff at TNT works with families and providers to design specific programs to meet the needs of each child enrolled in the program.

“They have the same wants and needs, it’s just, they’re in a wheelchair. They still want to run, jump and play,” Pladson said.

The programs at TNT Fitness not only provide the one-on-one care that may be needed for these children, but the gym also modifies the other gymnastic classes so that everyone really is included.

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Stride • April 2014

“It’s all in the mix,” Pladson said. “If a kid is struggling, they look around and see another and think, ‘Yup, you have bad days too.’ Then they keep trying.”

The gym also offers an open gym, various summer camps and it can be rented for birthday parties. “That’s our focal point, the kids.” Pladson said, “We never, ever put limits on kids. All children, all abilities.”

Information Name TNT Kid’s Fitness and Gymnastics Academy

Established 2006

Location 2800 Main Ave, Fargo

Website tntkidsfitness.com

Phone Number 701-365-8868

Bart Conner Stops by “Cadillac of a Gym” In addition to being an Olympic Champion in Gymnastics, Conner serves on the Executive Board of Special Olympics International and has given TNT a seal of approval. He invited Pladoon to Oklahoma to talk last year about the success of the program, telling her that he sees it as a “model for the nation.”

Childcare Alive The TNT staff targets childhood obesity by starting kids early with fitness. "The most obese kids are ages zero to five. We aren't moving kids enough. We need to get in their homes," Pladoon said. The program is designed for pre-kindergarten age children to facilitate fitness in limited spaces.

TNT Kid’s Fitness offers plenty of programs for children. Go to tntkidsfitness.com to learn how you can get your child involved.

fitness

1

Warm-Up 10 Burpees Start standing with your knees bent, bring your hands to the floor in front of your feet. Jump back to your toes with arms straight in a plank position.

Sornsin is a health and fitness enthusiast, as well as a group fitness spin instructor at the YMCA. She has a passion to encourage, motivate and inspire others to live a healthy, active, and fit life.

Ashley’s April Workout NO- s ’ FOOL

S Jump your feet back to your hands. Jump up in the air and return to standing.

2

pring has sprung! We are going to jump right into spring (literally) with this high-intensity, do-anywhere workout. Whether you’re looking for a fresh start or you’re just in need of shaking up your current fitness routine, this workout is sure to give you the kick you’ve been waiting for.

This short but mighty workout will get your heart pumping, your metabolism revved, and, yes, it will even give your attitude a boost! No equipment is needed and you can do this anywhere. Grab your shoes and get your sweat on!

(Prior to starting this, like any new workout program, check with your doctor.)

20 High Knees

By Ashley Sornsin Photos by J. Alan Paul Photography

Stand with feet shoulder-width apart. Without changing your posture, raise right leg as high as you can. Then lower back to the floor.

Repeat with your left leg, alternate back and forth in a quick/running in-place motion.

Complete the designated number of repetitions of each move (10, 20, 30); rest 30-60 seconds, and then move on to the next set.

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Stride • April 2014

3

30 Butt Kicks Stand with feet shoulder-width apart. In a running-motion, kick your right leg back, trying to kick your heel to your glute.

Repeat with left leg, alternate back and forth in a quick/running in-place motion. Be careful not to arch your back.

One kick on each side = one rep

You decide the level of difficulty. Do the workout as is, or challenge yourself.

The Challenge: Repeat the warm-up moves after each set, before your 3060 seconds of rest.

Challenge

workout 10x (10 reps of each move)

1

Level: No Problem

Jumping Jacks

10 Burpees

Stand with feet shoulder-width apart, arms at your sides. Jump up with your legs out wide, while raising your arms up over your head until your hands almost touch. Jump back to starting position and return arms back down to your sides.

Jump Squats

Put yourself to the test with these three drills.

20 High Knees 30 Butt Kicks Rest 30-60 seconds

Level: Stick it Out

2

10 Burpees 20 High Knees 30 Butt Kicks Rest 30-60 seconds 20x (20 reps of each move)

Stand with your feet shoulder width apart.

Squat down until your knees are bent about 90 degrees, keeping your chest lifted.

Jumping Jacks Jump Squats Jump Lunges As you jump upward as high as you can, swing your arms up and back, using them to propel you upward.

Level: Easier Said Than Done 10 Burpees 20 High Knees 30 Butt Kicks Rest 30-60 seconds

3

30x (30 reps of each move)

Jump Lunges Stand with feet shoulderwidth apart, step right leg forward (legs will be staggered, as if you were on railroad tracks), bend and lower left knee to just above the ground, right leg will be 90 degrees. Jump up and switch legs, repeat on the opposite side. This completes one rep.

Jumping Jacks Jump Squats Jump Lunges

Do this workout 3 – 4 days a week (or as often as you like.)

This workout fits the bill for being convenient, quick and effective, but try to add an additional 2 - 3 days of an activity you enjoy for 30 - 45 minutes — anything that keeps your body active and moving is great.

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DOWNTOWN FARGO | (701) 232-2491

www.royaljewelersfargo.com