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We can look forward to a new year filled with new experiences, challenges and goals. What do you hope to accomplish in 2016? With the holidays behind us, we can look forward to a year filled with new experiences, challenges and goals. What do you hope to accomplish in 2016? In this issue, we hope to provide you with some inspiration. Swimming often comes up as a common fear among would-be triathletes. Training through the winter can set you up for success in the summer. You can work with a group or coach to build a foundation of skills or improve upon what you already know to help make 2016 your best year in swimming yet. We have tips, including workouts, from local coaches on page 26. If you feel confident in the water, does something else intimidate you? Maybe the thought of rock climbing makes your palms sweat, or the idea of taking a yoga class makes your hamstrings tighten. While new sports or activities may seem scary at first, with the right training and patience, you can excel at something new this year. Read up on page 28 on ways to conquer your athletic fears this year. Physical training is critical for athletic success, but training your mind can have a big payoff as well. Mindfulness, long practiced by professional athletes, can help reduce your stress and set you up mentally for success in training and races. On page 24, you can learn how to integrate mindfulness into you endeavors. As always, weâ€™ll be here all year long, keeping you up to date on everything you need to know to make 2016 your best athletic year yet.
Sharon Wentz at Lakeview Athletic Club
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CHICAGO HALF MARATHON SERIES Participate in at least 3 of the 6. Get the medal!
& HALF MARATHON
Naperville Trails Half Marathon
turkey Day run 5K/8K
runners head east on Fullerton during the annual turkey Day 5K/8K on Nov. 26. 8
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on the WEB
Stay up to date on the Chicago endurance sports scene between issues at mychicagoathlete.com. Haven’t been to the site lately? Here’s a quick look at what you might have missed:
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Chicago Fitness Professional DEVELOPS CHICKEN-BASED SUPPLEMENTS
avid Crooch knew there had to be a better way to incorporate protein into an athlete’s diet than eating chicken out of a Tupperware container at the gym. After seeing a trainer do just that, Crooch began wondering what kind of other options could exist.
soup flavored powder. Crave Protein also comes in a more unexpected flavor: fruit punch.
“Whey is the golden child of the industry, and soy is second, but both whey and soy are some of the big eight food allergens,” Crooch, who has been involved in the fitness world in a variety of capacities for many years, says. “People either avoid taking protein shakes, suffer through them even though they know they’re going to [experience] negative effects, or take alternatives that just aren’t quite good enough.”
Osteobroth builds on bone broth’s recent rise to popularity. Bone broth, which Crooch describes as broth made the way your grandparents made it, comes from a carcass simmered for hours to create a stock. Because it uses a carcass, Crooch says, bone broth pulls protein from cartilage, tendons, bones and collagen to create an ideal protein profile. Osteobroth comes in a shelf-stable, dehydrated powder that can be turned into bone broth with eight ounces of hot water.
The end results: Osteobroth and Crave Protein, two products designed to provide chicken protein in a convenient way. Crave Protein fills the chicken void in the protein supplement world. The supplement features spray-dried chicken crushed into a powder that users can mix with cold water to create a shake or warm water to create a chicken soup-flavored protein drink using the chicken
“It’s done the same way you make soy taste like chocolate,” Crooch says of the fruit punch flavored powder. “We made it as bland as we could and added flavoring.”
“It has a lot of great benefits: healing benefits, antiinfl ammatory benefits—it’s a nutrient we kind of stopped eating because very few of us make soup that way,” Crooch says. To learn more or to purchase Crave Protein, visit www.craveprotein.com and Osteobroth, visit www.osteobroth.com.
RRCA AWARDS GRANT TO ILLINOIS PROGRAMS The Road Runners Club of America announced the winners of its annual Kids Run the Nation grants in late November, and a new Illinois program was among the 2015 recipients. Trek Around Tazewell will extend the afterschool offerings provided by the Tazewell County Health Department. The after-school programs in the county, located southeast of Peoria, serve more than 450 elementary-aged students, all of which will participate in Trek Around Tazewell. Using pedometers to track 10
their distance, students will attempt to cover 132 miles in 24 weeks, which represents the circumference of Tazewell County. The program will end with a one-mile fun run. Kids Run for Fun, located in Bloomington, also received a grant from the RRCA. This 10-week summer program hosts age-appropriate runs for children from preschool through 12 years old on Friday evenings at Illinois Wesleyan University. The program includes an annual charity night to benefit the Bloomington community and culminates in a
trophy night, where all participants receive a trophy to recognize the importance of staying active. The program has existed for 20 years. In total, the RRCA provided 28 programs serving more than 11,000 children with $22,670 in grants through Kids Run the Nation, along with 13,000 copies of Kids Run the Nation: A Running Guide for Kids to 26 different programs. The RRCA has provided over $137,000 to youth running programs since 2007.
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EXCLUSIVE WEB CONTENT HARNESSING HEART RATE FOR TRAINING
Monitoring your heart rate provides unique insight into how hard you’re actually working during training. Optical heart rate monitoring, which monitors blood flow in your arm rather than electrical impulses in your chest, has become popular in the watch market recently and, like standard heart rate monitoring, helps you stay within an ideal training zone for your current goals.
INCORPORATING PROTEIN INTO YOUR DIET
Athletes and non-athletes alike need to consume protein for health and wellness, and though the nutrient has moved to the forefront of discussion in recent years, many people could still use to reevaluate how and when they eat protein. Andrew Zimmerman, executive chef at Sepia, provides ideas on how to reach optimal protein targets using a variety of sources.
SUBSCRIPTION BOX BRINGS ENDURANCE SPORTS PRODUCTS TO DOORSTEP
RunnerBox, a subscription box company, delivers hand-selected items to subscribers every other month. Boxes come filled with nutrition products and other samples chosen by the endurance athletes who own the company. RunnerBox also produces one-time boxes, along with CycleBoxes and TriBoxes.
colorado University-boulder Student
When Annaka Price, a runner and doctoral student in Colorado University-Boulder’s College of Music, found herself sidelined by bilateral tibial stress fractures, she set out to make sure she wouldn’t end up in that situation again. After taking a class on running form and learning about cadence, Price started running with a metronome, but couldn’t find music she liked that would help her maintain a 180 steps-per-minute cadence. To fill that void, Price created Operation Cadence: a classical music project with original pieces composed to keep runners on pace. Jessica Wilson (Wilson Fitness) in blue and Sarah Weidman (West Town PT) in black.
Staying Fit and Injury-Free
WeSt toWn phySical therapy and WilSon FitneSS combine locationS
est Town residents looking for a way to stay fit and injury-free can now accomplish both of those goals in one location. West Town Physical Therapy, owned by Sarah Weidman, MPT, and Wilson Fitness, owned by Jessica Wilson, CSCS, ACS, PFS, have combined their offerings in one place at 1135 W. Chicago, allowing clients and patients to access a range of resources under one roof. “It is a neighborhood that embraces small businesses,” Weidman said of the location on Chicago Ave. in a press release. “We have become fast friends with our neighbors, and everyone is invested in each other’s success. It is a busy community that hasn’t had many convenient fitness options. We are excited to change that.”
Wilson Fitness, which offers one-on-one and small group training, specializes in the FitMethod created by Wilson, which works to build lean muscle and reduce body fat. West Town Physical Therapy works to alleviate pain and educate patients on the best way to build strength to reduce the risk of future injury.
“I wanted to increase awareness and appreciation of classical music,” Price says. The pieces come from composers with diverse backgrounds from jazz to video game scoring. With this lineup of composers, the music aims to reach a variety of people with a range of musical tastes. “There’s a lot of really accessible, not post-modern crazy [contemporary classical music],” Price says. “People have a conception of music being like that, and that’s one of the things I want to dispel. It can be really motivational in its
“We have a natural synergy that provides a seamless transition for clients,” Wilson said. “Someone finishing rehab can transition to workouts that progress naturally from their recovery. Clients enrolled in fitness training have access to a physical therapist’s support for any concerns along the way. The best part is having experts you trust from both sides of training field accessible.”
own way to share that with others.”
To learn more, visit WestTownPT.com and WilsonFitnessStudios.com.
plans to find musicians to perform the music and will
Operation Cadence features all instrumental music created with a variety of instruments, including clarinet, viola, percussion, cello and electronics. After composers finish their pieces by the summer, Price release it in both digital and physical forms. The CDs, which Price envisions being sold in places like run-
check It out Four IllInoIs stores Among Best In the unIted stAtes competitor and running insight trade magazine released their annual list of the 50 best running stores in america in november, highlighting four illinois running stores. dick pond athletics, Fleet Feet chicago, naperville running company, which has twice won running Store of the year honors, and running central in peoria all made the list, which comes from reader nominations and undercover shopper evaluations. only Florida had more stores make the list of top 50 stores with seven, while new york also had four stores among the top 50. 12
ning stores as a tool to help athletes, would include information to help listeners understand the music. “[The CD] would come with linear notes explaining the story behind the pieces, information about running form and why the project exists so people can not just jump on the bandwagon blindly,” Price says. To learn more about Operation Cadence, including its composers and how to financially support the project, visit www.operationcadence.com.
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CARA AWARDS BANQUET
SCHEDULED FOR FEB. 6
The annual CARA Awards Banquet will take place on Feb. 6 at the Holiday Inn Chicago Mart-Plaza River North at 12 p.m. The banquet will recognize the winners of the 2015 CARA Runners’ Choice Circuit, including Runners of the Year and various other categories, along with Participation Award, Long Distance Award and Lifetime Achievement Award winners. Tickets cost $60 for CARA members and $70 for non-members.
More information is available on www.cararuns.org.
NEW CHICAGO-BASED YOGA APPAREL BENEFITS COMMUNITIES
oriki, a new, Chicago-based yoga apparel line created by James Langer, launched nationally in October. The clothes, which feature traditional patterns from around the world, draws inspiration from local artisans and supports charitable organizations designed to reduce poverty in the communities from which these patterns hail. “I’ve always been interested in developmental economics: what the causes and effects of poverty are, different methodologies for alleviating poverty in certain areas of the world, what works and what doesn’t,” Langer says. “At the same time, I became interested in socially conscious businesses and what they were doing to try to produce change in certain areas around the world.” Inspired by his decade-long involvement in yoga, Langer saw an opportunity to combine his interests by starting a company that both recognizes artisans in impoverished areas around the world and gives back to those in the community. The first line, released this fall, features patterns from Uzbekistan, Indonesia and Bhutan. “All three of those areas have pockets of very deep poverty and have women in those countries that are very artistic and produce very beautiful fabrics,” Langer says. “We looked for charities within each of those areas that specifically help women in different ways, tying into more developmental-type education programs, doing fair trade exchange with the textiles, promoting health and doing things that the recipient can become active in as opposed to a straight aid giveaway.” 14
CHECK IT OUT
Each pattern supports a particular, local charity. In the inaugural line, proceeds from the Bukhara pattern from Uzbekistan benefits SPINNA Circle, which brings traditional skills into mainstream business. The Cirebon pattern supports BaliWISE, an educational organization that provides literacy, English, personal development, health and vocational education to Balinese women. Proceeds from the Kushutara pattern will assist the AMICUS Foundation, which helps orphaned children, underprivileged families, disenfranchised women and imperiled cultures in Bhutan and Thailand. While the current line features international patterns, Langer says Joriki has used Chicago inspiration in its products as well. “After the earthquake in Nepal, we did a Tibetan flag pant that has been very popular. We had a couple people say, ‘Can you do this with a Chicago flag pattern?’” Langer says. “We came up with a couple different mockups, and those pants are in production right now. It’s a little outside the box from our traditional model of drawing inspiration from different places in the world, but we’ll give back in a similar way to women in need in the city of Chicago.” Joriki products, which include tops, bottoms and accessories, range in price from $28 to $118, and are currently available online at www.joriki.com. Langer says the brand plans to do pop-up stores and trunk shows and hopes to retail in large, national fitness-type centers as well.
Adidas SMART RUN If you resolved to run more in 2016, the adidas SMART RUN can help you accomplish that goal. This GPS watch features wrist-based heart rate monitoring, eliminating the need for an additional strap and monitoring device and allowing you to train using feedback from your body. The touchscreen watch has built-in coaching that can guide you through a program and includes multiple sport modes for a variety of training options. In addition, the watch has 4 GB of storage for data and music, which you can load onto your watch and listen to using Bluetooth-enabled headphones. To learn more, visit www.adidas.com.
After running competitively in high school and college, Beth Chenoweth stepped away from the sport in favor of intramural soccer and floor hockey. By 2004, she missed it, and, after mentioning this to one of her soccer teammates, joined his racing team. She raced the CARA Circuit that year, winning the overall female title. Chenoweth credits her husband Rob and the Dick Pond Fast Track Racing Team for helping her have a standout 2015, which included finishing as the first overall Masters female at the Grand Rapids Half Marathon and Naperville Half Marathon along with winning the Halloween Hustle 5K, all in the space of three weeks. She plans to run the Boston Marathon this spring in under 2:55, which would earn her a new marathon PR, along with racing the 2016 CARA Runnersâ€™ Choice Circuit.
Dave Walters dominated the 60-64 age group in two Abbott World Marathon Majors in 2015, winning his age group by 21 minutes at the Bank of America Chicago Marathon in 2:45:26 and going on to claim age group victory, this time by 17 minutes, at the TCS New York City Marathon three weeks later with a 2:47:27. Walters, who began running as a child in Tanzania while his parents taught at a teachers training college, trains throughout the year and around the world, as his career as a 777 captain for United Airlines keeps him frequently traveling. Walters emphasizes hill work and a healthy diet to stay in top form, spends a lot of time on the elliptical to cross train and only races six times per year. When heâ€™s in the Chicago area, he trains with area groups including DWRunning, coached by his son, Dan Walters. Walters plans to run the United Airlines NYC Half in March, the Boston Marathon in April, the Bank of America Chicago Marathon in October and the New York City Marathon in November.
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Terri Rivera, the executive director of Back on My Feet Chicago, and Meredith Weber, the senior development and marketing director of Back on My Feet Chicago, suggested the race to him. “I said, ‘I’ve already done it. I don’t want to do it again,’ but the more I thought about it this year, the more I thought, ‘I’m not as young as I used to be, but it’s for a good cause,’” Schuch says. “It might be fun.” Schuch recruited five other Bimbo Bakeries USA employees to run the marathon as well, something he’s done in the past with the Mardi Gras 5K/10K. “One of the vice presidents of our company, I saw him one day and he would say, ‘Let me know the next time you do a Back on My Feet Event. I want to participate,’” Schuch says. “I said, ‘There’s one coming up, but I don’t think you want to do it. It’s the marathon.’ He says, ‘I’ve done a marathon before. Maybe I’ll do it.’ I said, ‘If you do the marathon, I’ll do the marathon,’ because I didn’t think he was going to do it. He said he was going to do it, so I said I’m going to do it.”
charity: Back on My Feet
hen Joe Schuch ran his first marathon in 1979, he swore he’d never tackle the distance again. That changed this past October, when Schuch took on another 26.2-mile race, this time in support of Back on My Feet. Schuch’s return to running and involvement with Back on My Feet both came about as a result of his employment with Bimbo Bakeries USA, which produces several popular baked goods brands including Brownberry and Sara Lee. In 2010, the company organized a teambased weight loss contest, which prompted Schuch to begin running consistently for the first time since he competed at the collegiate level for DePaul University. “I was running 30 to 40 miles per week at that time, and ever since 2010, I’ve been running anywhere between three to six times per week,” Schuch says. 16
Bimbo Bakeries USA also helped introduce Schuch to Back on My Feet, which works to empower those experiencing homelessness by using running to instill a sense of self-sufficiency to bring about change, in 2012. Bimbo Bakeries, which aims to be “highly productive and deeply humane,” partners with Back on My Feet as part of its commitment to create better conditions for its employees, the community and the planet. “Back on My Feet was a charity I had heard about, and since I was starting to get back into running, it seemed to be a good fit,” Schuch says. “My boss at the time was involved with Back on My Feet and on their board of directors, telling me about races and events. I contacted Back on My Feet and helped them plan and organize their events.” Though Schuch had participated in the organization’s Mardi Gras 5K/10K, he hadn’t considered the running on the group’s Bank of America Chicago Marathon team until earlier this year when
Wife Margaret, Joe, daughters taylor and kerryann.
Even though he avoided marathons for 36 years, Schuch enjoyed his experience in 2015 so much that he already plans to run it again in 2016. In the mean time, Schuch has stayed involved with other Back on My Feet events, such as the Thanksgiving Feaster 5K on Nov. 21, which brings together residential members (those experiencing homelessness) and non-residential members (community volunteers such as Schuch) of Back on my Feet for a fun 5K followed by a meal. “Nothing feels better than spending some time and sharing a meal [with residential members],” Schuch says. “Talking to them about their lives: there are a lot of good stories from people who were struggling, got jobs and are feeling confident.”
WHO WILL BE THE CLIF BAR
ATHLETE OF THE YEAR
Over the past year, we’ve introduced you to a diverse set of outstanding athletes who have been named Clif Bar Athlete of the Month. They’re all worthy in their own way, but only one man and one woman will be named 2015 Clif Bar Athlete of the Year. The Clif Bar Athlete of the Year winners will receive a fantastic Clif Bar prize package. The announcement will be made in our March 2016 issue. Send in your votes today.
Damon King Running
Marisa Hird Running
Jared Reynolds Running
Braulio Benitez Running
Kimberly Gialdini Duathlon
Julia Montag Running
Marron Burke Running
Sean Choate Running
Ian La Belle Running
Austin Hendrix Running
Jill Weinberg Running
Jeffrey Whiteman Cycling
Eileen Skisak Running
Kevin Havel Running
Lauren Kersjes Running
Francine Haas Cycling
Bob LaRue Triathlon
Columba Montes Running
TO VOTE: MAIL THIS FORM TO: Chicago Athlete 7842 N. Lincoln Ave. Skokie, IL 60077
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Photos by Bryan Mcvey
The Bike Lane
one-sTop shop for ALL Things CyCLing in A ConvenienT LoCATion WiTh friendLy sTAff. By Bryan McVey
inding a good bike shop can mean the difference between keeping your bike up and running all year and having another clothing drying rack in your apartment. Strategically located at 2130 N. Milwaukee Avenue between Bucktown, Logan and Palmer Squares, The Bike Lane is a one-stop shop for all things cycling in a convenient location. You’ll find quick, friendly and affordable service at the store, which has been a resident of the neighborhood for the past five years. No bike shop is complete without a shop dog, and The Bike Lane is no exception to that rule. Sugar the Great Pyrenees greets customers with her calm and sincere demeanor, making a stop in even more enticing. I caught up with co-owner Max Hertz, who filled me in on some of The Bike Lane’s details and his take on cycling in Chicago: What kind of customers shop at The Bike Lane? We cater to all customers, from first time riders to the very experienced. We have a good mix of everything in the shop, from your entry-level recreational bike, to full carbon road bikes. The majority of our customers, though, are commuters: people who use their bikes almost every day to get to work, school or just around town. 18
What’s the most popular type of bike this year? Cyclocross bikes are getting very popular, and sales have been increasing in that category every year. Cross bikes are very versatile, give access to a lot of the trails in the Chicagoland area that can’t be ridden with road bikes and can also double as a durable commuter that can handle Chicago weather. What major shifts in bike culture and gear has The Bike Lane seen over its lifespan? When we first started out, we were seeing a huge increase in the popularity of fixed gear bikes, but that has started to dwindle off now. Single speeds and fixed gears will always have a spot in Chicago because it’s so flat, but our customer base has started to move away from the flashy bike trend. As the city has become more bike friendly, people are turning towards a more utilitarian bike, one that does its job and does it well, can withstand Chicago streets and weather and [comes] at a good price. What sets The Bike Lane apart from other shops in the neighborhood or Chicago? Accessibility. We’re open all year round from 8 a.m.-8 p.m. Monday through Saturday, and
10-6 on Sunday. We don’t change our hours for the winter, so if you need us, we’re here. We specialize in custom builds as well, so for someone looking for something more unique than an off-the-rack bike, we help facilitate that process. We sit down with the customer and go over their wants and needs, explain options and work up a detailed quote. We build from the frame up and can get custom paint and powder coating, and custom wheels as well. I also like to think that we have one of the best parts and accessory selections in the city. We have a wide range of components, so chances are you can walk in and walk out with what you’re looking for. Any sales or events this winter? We have our year-end sale going on right now, with all complete bikes starting at 20 percent off. Some bikes are up to 50 percent off. Frame sets are starting at 15 percent off, and all other sales over $50 will get 10 percent off the total. Gift card purchases of $100 will get an additional $15 for free. The sale is until the end of the year, but closeouts will continue past then.
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Success Favors the Prepared.
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20Miler C H i C A G o AT H l e T e
Get ready for your fall marathon september 17, 2016 | busse woods | elk Grove villaGe www.20miler.com Fully Supported Training Run with Gatorade & Water Free Parking Medical Support Wave Starts with pace leaders Additional turnaround points for 14, 16, and 18 mile runs Post Run Picnic (Featuring Vienna Beef Hot Dogs) Free one-year subscription to Chicago Athlete Magazine to all runners. Running Socks for the first 800 registrants
20 C H i C A G o AT H l e T e
athlete of t he mont h
* Developing Young Athletes My furnace man told me that his first baby, a girl, was due in two weeks. “As soon as she stands up, I’ll put skates on her,” said this enthusiastic Blackhawks fan. “She’s going to be a great hockey player.” Kidding aside, besides wearing hockey skates as a toddler, what are the “best” methods to develop young, talented athletes? I recently listened to Dr. Kristen Dieffenbach of West Virginia University teach a room full of elite USA Cycling coaches about proper athletic development. According to Dr. Dieffenbach, “We are too busy ‘winning’ our kids rather than ‘developing’ them.” Fortunately, new training models to guide junior coaches, parents and sports programs so that all kids can learn and grow to love their sports and reach their potential. Youth Sport Programs - Common Mistakes Dr. Dieffenbach outlined common mistakes in youth sport development. First, too many programs cherrypick talent rather than truly developing talent. They hold tryouts to find talented kids while still in elementary school, then focus on winning early with those players rather than developing all players for the future. Secondly, many programs train to win now rather than holding a long-term vision of developing each athlete to reach his or her highest potential over years of work. What’s the Harm? When youth programs sacrifice long-term development for short term “wins,” many athletes will never reach their full potential. Many youngsters will drop out when they don’t make the cut. Programs that emphasize winning too early create negative attitudes and burnout. This leads to many kids losing their desire to be lifetime athletes and fewer kids developing into successful elite athletes.
By: Chris Palmquist
A Solution: The Long-Term Athlete Development Model Canadian Sport for Life has created the “Long Term Athlete Development Model” (LTAD) to outline an appropriate seven-stage developmental pathway for kids in sports. The first three developmental stages of LTAD encourage playful introduction to many sports and teach basic skills to kids younger than 12. Called “Active Start, FUNdamentals, and Learn to Train,” pre-adolescent training aims to make it fun to develop skills, quickness and coordination. Athletes with this foundation are prepared to enter an elite track after age 12 if they desire. Whether they choose to be elite or not, these kids are likely to remain “Active for Life,” the ultimate goal for all people. Stages four through six of LTAD are the optional elite pathway for those who want to specialize in a sport and compete at their highest potential. First, 12-16 year olds “Train to Train” – build race/game endurance, speed and skills. Then, high school aged athletes can “Train to Compete” at the top of their sport. Finally, the best college aged or older athletes can “Train to Win,” ultimately learning to win at the elite level. Fortunately for my furnace man and his daughter’s future coaches, more sports associations are formalizing good long-term development models for youths including the USOC and USA Hockey. If these organizations anchor their programs with strong developmentally based philosophies, more kids will reach their potential in sport and more will remain “Active for Life” whether competitively or recreationally.
Seth Mendoza Seth Mendoza is a promising young athlete. At 9 years old, Seth is a third grader at Cardinal
Joseph Bernadin School in Orland Park. Seth competes as a runner and has won his age
group in the Tinley Park Stars and Stripes 5K, the Jane Caliendo Warriors 5K and the Mokena Summertime Stride 5K. He ran the Marine Corps
Marathon 10K race in October in 49:23 and won the 14 and under age group at the Oak Brook Half Marathon in 1:51. Seth also completed the 2015 Chicago Kids Triathlon where he finished seventh in his age group. Besides running, Seth enjoys wrestling and won his age group at the Tulsa National Championship Wrestling Tournament in January 2015. His mom, Kelly says, “He is a dedicated athlete!”
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1. Runners take part in the annual Turkey Day 5K/8K, held in Lincoln Park on Thanksgiving Day. Photo by: ali engin
2. Peter Robinson and his festive
hat compete in the Turkey Day 8K on Nov. 26. Photo by: ali engin
3. Liz Schulz and Lorri Newman trek through the woods in in the Universal Sole Trail Challenge in Schiller Park on Dec. 5.
4. Robert Anderson runs in the Universal Sole Trail Challenge on Dec. 5.
5. Fawn Acup and Steve DeNeut race during the final Red Eye 8K in Joliet on Nov. 15.
MINDFULNESS RUNNERS GAINING AN EDGE B Y: N ATA L I E G R AV E S , A M , L C S W, C A D C
What is mindfulness? The practice of mindfulness comes from Buddhist mediation. Years of research shows mindfulness therapy has numerous uses, including reducing symptoms of depression and anxiety. Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical School, defines mindfulness as, â€œpaying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.â€? The literature on mindfulness has focused on the development of mindfulness meditation, practices that help a person focus his or her attention to gain control over his or her mind, promoting mental well-being in the process.
P H O T O S B Y: A L I E N G I N
Applying Mindfulness to sports
The mind could easily create major fear and anxiety about how this would affect performance. Many would advise attempting to block the pain out or pretending not to feel it. In contrast, mindfulness taught Miphan to pay attention to the pain while not allowing it to take over his mind. This can be very powerful in the midst of pain and stress.
Mental Health and sports
People engaged in physical activity and sports can expect to experience highs and lows. Mindfulness can aid in managing the disappointments of past shortcomings by allowing you to free your mind and commit to what is in the present moment. I have listed my top mindfulness skills that you can begin to try right away.
How many times have you heard that sports are mental as well as physical? Athletes need more than physical training to compete. Incorporating mindfulness to your training can provide focus and increase attention to give you a winning edge. Athletes have turned to mental health professional to assist with performance for decades. In the early ’90s, Chicago Bulls coach Phil Jackson asked sports psychologist George Mumford to teach the players the skill of mindfulness. Coach Jackson’s success with the Bulls was undeniable. Two-time U.S. Olympian in long-distance track events Elva Dryer, who took second to Deena Kastor in the 10,000 meter run at the 2004 U.S. Olympic Team Trials, uses mindfulness a half hour before every run. Applying mindfulness techniques to sports has benefits in and out of competition. Mindfulness training allows an athlete to focus on an object and maintain that focus over time. Further, mindfulness provides the skill to have an awareness of self and environment. It takes into account the athlete’s setting, more in line with social work principles, allowing it to reach beyond traditional sports psychology. I teach athletes to embrace and accept uncomfortable or unpleasant thoughts and feelings rather than training athletes to deny or attempt to control them, as well as becoming more aware of the feelings and thoughts in that very moment. Athletes of all sports, including runners, find ways to use mindfulness as a part of their daily training.
Benefits of mindfulness
A variety of studies have supported the benefits of mindfulness. • Stress reduction. Thirty-nine studies indicated mindfulness was effective in reducing stress. • Focus. Another study found that experienced mindfulness meditators had better performance on all attentional functioning. • More cognitive flexibility. One study found people who practice mindfulness meditation appear to develop the skill of self-observation. • Reduced rumination. There are several studies that suggest that mindfulness reduces rumination, or repetively thinking about upsetting aspects of a situation. Meditators reported fewer depressive symptoms, improved memory as well as maintaining attention during a performance task.
Enhancing Your Running Performance
Incorporating mindfulness into your training has multiple benefits. Learning the skill of being present in the moment can allow you to embrace the task, whether it is running a 5K or longer, without internal or external distractions negatively affecting you. Mindfulness can benefit your running by reducing stress on and off the track. As academic research and athletes have recorded consistently, mindfulness contributed to the reduction of perceived stress. We know how stress can adversely affect performance; having a method to counteract that would be ideal for your run. Mindfulness can help you cope and deal with pain while running. Sakyong Miphan, author of Running with the Mind of Meditation: Lessons for Training Body and Mind, provides an excellent example in his book. He discusses how during his very first marathon, he got a blister on his foot. For many, this could have been a source of great physical and emotional pain.
3 WayS to Start USing Mindfulness: 1
Start with breathing. Begin with just two to five minutes at time. Find a quiet place. Keep your back straight yet relaxed. Focus on the air moving in and out of your body. When the mind allows thoughts to shift your focus, gently move your mind back to the breathing. As you master five minutes, increase your time. A good goal is 20 minutes. You can do this in the morning, evening or before competing. Be patient with yourself as this skill takes time.
Visualization. Write down short words or phrases. When Olympian Michael Johnson was going for his record-setting 200-meter race he wrote, “Keep head down, pump my arms, explode, react like a bullet.” This is a go-to for my patients. I recommend reading what you wrote the week of your race or competition.
Pay more attention. This seems obvious, but with smartphones it is very difficult to be present in our daily living. I recommend unplugging and finding 30 minutes with no phones, laptops, etc. each day. Focus on nature, people watching or examining your current setting.
When practicing mindfulness breathing, commit to six months to maximize results. Visualizing and paying attention could yield results in a shorter length of time. Adopt mindfulness as part of your training to give you the edge you need.
“Winter is definitely a good time to work on technique, to try to become a better, faster swimmer.” — Craig Strong
winter swim BY WILLIAM WAGNER | PHOTO BY JAMIE BERG
Don’t let Chicago’s bitter winter weather keep you out of the water. Whether you’re refining your triathlon skills or simply trying to stay in shape, the city has plenty of swimming options, from pools at local gyms and Chicago Park District facilities to expert guidance from area instructors. “Winter is definitely a good time to work on technique, to try to become a better, faster swimmer,” Craig Strong, co-owner of Precision Multisport, which specializes in training triathletes, says. “This time of year certainly involves more endurance and technique work.” Chicago Blue Dolphins trains between 150 and 200 adults of all ability levels. Like Precision Multisport, Chicago Blue Dolphins uses the winter months to button down the form and stamina of swimmers. “The biggest challenge people have is that their bodies are out of balance,” John Fitzpatrick, owner of Chicago Blue Dolphins, says. “Their legs are sunk too far down, so they have to kick down to get back up to the surface. They’re exerting way too much energy. There are also people who just kind of spin their arms around so that they’re taking way too many strokes to get down the pool. And then there are people with breathing problems, be it the bubble exhalation or they simply don’t know how to turn their body properly to get air.” Bishop Racing also addresses such ills. A former swimmer at the University of Minnesota and the University of Arizona, owner Bill Bishop brings big-time experience to his 80-odd students. “Our approach has a couple different tiers,” Bishop, who works with many triathletes and road runners, says. “One is to make sure that the workout is structured to the particular athlete. For example, if you and I were to work together, I’d ask you how much time you have to swim, where you plan to swim, what kind of equipment you use and how much you have been swimming so far. That way we can understand where you’ve been and where you need to go. In my experience, it really does require a little bit more of a personalized approach [to properly teach swimmers].” Bishop’s second tier involves utilizing computer software and video to analyze a swimmer’s technique. Based on their findings, Bishop and his coaches “implement drills into workouts so that each swimmer is actually practicing the specific techniques they need to improve.
Slowly but surely, swimmers’ strokes get better and stronger. As both those things happen, we revaluate and then implement new ideas.” Across the coaching spectrum, technology has become an integral part of indoor training, including for Fitzpatrick, who says his organization uses “underwater and above-water video to really give people a visual representation of what they should be doing and what they’re not doing.” Additionally, the Chicago Blue Dolphins location in Bucktown (2222 N. Elston) has an “endless pool” that brings yet another dimension to the learning process. In the 15 feet by 15 feet endless pool, a student swims in place against a current. “We have mirrors in the floor [of the pool] so that you can watch what you’re doing,” Fitzpatrick says. “The coach is sitting next to you and is able to make adjustments to your stroke in real time. And we have the capabilities video-wise to make a static video of you. The other part about the endless pool is that by swimming against a current, a lot of the problems you might have with balance show up.” All this indoor work aim to prepare swimmers for rugged, choppy open-water conditions on, say, Lake Michigan once summer arrives. “The actual swimming technique is easier to work on in a pool than in a lake,” Strong says. “We work on buoyancy, propulsion and distance per stroke.” Adds Bishop, “The biggest challenge that swimmers have in the open water is being able to execute the type of fitness they see in the pool, because there are so many other distractions and forces of nature that weigh on you when you’re outside. The biggest thing we try to do in the winter months is get people strong enough and in touch enough with proper techniques for when it turns warm outside and we change our focus to executing as effectively in open water as we saw in the pool.” So regardless of your ability level or your goals, don’t make the mistake of putting away your swimsuit during the big freeze. “We’ve got some people who are just learning to get to the other side of the pool and others who are swimming at the very front of the pack in some of the largest triathlons in the world,” Bishop says. “We also have a couple professional athletes. We’re really catering to the entire spectrum.”
Workout Tips for the Experts If you lack the time to join a class or take private lessons, fear not. We picked the brains of local coaches for a few tried-andtrue workouts you can do on your own. From Craig Strong of Precision Multisport, for beginning swimmers and advanced swimmers: • “Beginner swimmers should complete a 10-minute swim without stopping. From there, they should get their average 100 pace (four lengths of the pool). Then they should try to increase their swimming up to 1,000 yards broken into intervals such as 10 x 100 or 5 x 200 and attempt to ﬁnish their swims coming in at their average pace with minimal rest (10 to 20 seconds).” • “More advanced swimmers should complete a swim of 3 x 300 with 30 seconds rest between. This will give them their average pace per 100 as well. They should try to increase their swimming up to 1,500 to 2,000 yards broken into intervals and work to come in at that average pace, giving themselves minimal rest. An example: a 6 x 200 coming in at an average pace of 1:45 per 100 yards and giving themselves 20 seconds rest.” From Bill Bishop of Bishop Racing, for intermediate swimmers: • “We try to introduce longer-distance swims that are backed up by some shorter-rest 100s. That gives swimmers the ability to get in a larger endurance effort. It breaks them down and makes them tired. An example is to swim a 600 freestyle in a negative-split, meaning you go the ﬁrst half easy and the second half hard. Afterward you take a one-minute rest and put on paddles and a buoy. You then pull 12 100s with 10 seconds rest in between each 100. The goal is to hold the fastest time possible on each 100.” MYCHICAGOATHLETE.COM
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D O W H A T Y O U ’ R E A F R A I D O F I N 2016
FACE YOUR FEAR B Y: M Y L E S D A N N H A U S E N
P H O T O S B Y: A L I E N G I N
hen my brother-in-law called me out and signed me up for my first marathon five years ago, I immediately grabbed a hefty stout out of the fridge. “I guess this will be the last of these I have for a while,” I told my roommate, assuming my beer-drinking days were on hold until I crossed the finish line. JANUARY 2016
“it’s a veRy social spoRt, and the climbing community is Really welcoming.” — bRian caRveR
“Oh no, you’ll need those more than ever,” he told me. “Carbs!” My roommate was an experienced marathoner who paced the Bank of America Chicago Marathon and qualified for Boston. When he told me I could still enjoy my IPAs and indulge in pancakes and eggs on a regular basis, I heartily accepted his wisdom. The training still intimidated me—I’d never run more than five miles in my life—but his assurance that I wouldn’t need to eat like a bird for six months made diving into marathon training more enjoyable and less scary than I’d imagined. We all have our fears when it comes to physical challenges, but with the season for resolutions upon us, Chicago Athlete set out to get advice from experts on some simple steps to move you past them and on to new accomplishments in the year ahead.
Rock climbing might be one of the most intimidating physical challenges out there. Take all the strength,
patience and endurance needed to run a race, top it off with a healthy dose of fear and it’s easy to see why you’d be afraid to knock this off your bucket list. But rock climbing isn’t as scary as it seems when you’re watching an Alex Honnold video on YouTube. Brian Carver, a trainer at Equinox Gym in the Loop, says it’s easy and safe to get started. He suggests you start by hitting a basic class at a climbing gym. “For one, you’re going to learn with other people at your level,” he says. “There are no elements to worry about, no weather, the angles aren’t as sharp and your anchors are going to be great.” You’ll also be strapped into a harness and use a belay device, a clamp that slows down and stops the rope when a climber falls, mitigating your greatest fear. Carver says it’s not hard to make friends once you’re in the gym. “It’s a very social sport, and the climbing community is really welcoming,” he says. “You can learn
Face your Fear a lot just by going once a week. Start with a basic class, and you can usually rent shoes for $5, borrow a harness and try it out without investing a lot of time and money.” Carver started climbing four years ago by going to a gym and taking a basic class. In the time since he has traveled around the country to climb, and figures he’s five years from his goal of climbing El Capitan. While that may not be on your horizon, once you hone your skills in the gym you can head three and a half hours northwest to Devil’s Lake State Park, a great first outdoor foray for beginning climbers.
You’ve finished a marathon, maybe even a triathlon, yet you’re awed by a skinny-jean-clad, single-speed-riding, no-helmeted beard flying down Milwaukee Avenue with traffic at rush hour? You’re not alone. Many dedicated athletes fear biking in the city: a fear that costs them easy exercise and hundreds of dollars in extra parking fees and fuel-ups. While that hesitation is understandable, Emily Leidenfrost, program manager at West Town Bikes, says a confident rider is a safe rider. “If you’re an aware and assertive cyclist, biking in the city can be very safe,” Leidenfrost says. “There’s a myth that everyone who bikes in the city gets into an accident or gets doored, but if you pay attention to traffic and know the rules, you can ride safely.” Leidenfrost says those new to the city should start with side streets, which have lighter, slower traffic. “You’ll often have the road to yourself and not feel pushed against parked cars,” she says. “Streets with protected bike lanes or well-marked lanes are another great starting point. Drivers should be expecting cyclists on those streets.” Start by getting a printed copy of the Chicago Bike Map. Lay it out and study it to get a lay of the city’s bike routes. You can find it at many bike shops and public libraries throughout the city. “It’s also a good idea to get to know the people at your local bike shop,” Leidenfrost says. “Ask them questions, and get fitted. You may find that your riding position is limiting how much you see when you’re on the road.”
running your First race
The fear of finishing last in a race can be enough to keep some people who run for exercise from ever registering for a race. If only they saw the range of bodies
in the starting corral at a race, they’d realize the odds of even being near the back of the pack are pretty slim.
that perfection is not possible and if you focus on that you’re going to stress yourself out.”
“One of the amazing things I’ve seen at [the Chicago Area Runner’s Association] is that so many of our members are average people,” Greg Hipp, CARA road race services and event planning manager, says. “If you looked at them, you’d never know they could finish a 5K, let alone a marathon.”
Find a running friend to talk to through your struggles, or join a weekly running group where others can help you gauge progress.
So you’re not going to finish last, but how do you get started? Hipp suggests finding a running group or a friend to run with once a week. They’ll hold you accountable and give you a brain to pick as you encounter the inevitable hurdles that come with training. Visit cararuns.org for an array of resources for beginning runners, including upcoming races, running terminology so you can understand your first conversation with fellow runners at the bar and tools to help in your training. Local running stores offer group runs multiple times per month, as do local clubs and groups.
running a Marathon
Have you wanted to run a marathon for years, but the thought of 18 weeks of training, not to mention the 26.2 miles at the end, sends shudders through your knees, calves and ankles? Hipp says the first step is to make a plan. “A lot of confidence comes from having a plan on paper and seeing the steps to getting there,” he says. “That takes it from this impossible idea to something where you can see the steps that take you from here to there.” You can choose among hundreds of training plans for runners of every level, but no right or wrong plan to choose, Hipp says. People get to the finish line in different ways. “Whatever you choose, follow the script, do the work and you can do the race,” he says. And as I learned, training for a marathon does not mean sacrificing everything fun, delicious and hoppy for half a year. Sure, you’ll set yourself up for greater success if you ditch the late-night benders and stick to a smart diet, but you can still enjoy your brew of choice, still eat real food and still have fun. It’s also important to know at the start that you’ll have bad days when your body just says no. If that happens, cut your run short, or skip one. “Listen to your body,” Hipp says. “It’s important to recognize
cross country skiing
With unfamiliar equipment and the chance of skiing near those with more experience, cross country skiing can seem intimidating. Don Ami of Palatine picked up the sport 14 years ago and says it’s actually an easy sport to learn. “You can rent the equipment really cheap, so you don’t need to buy anything to get started,” he says. “There’s some technique to it, but you can learn a lot without lessons just by getting out there.” You can start by hitting some of the easy trails at area country clubs that let you ski when the snow gets deep, such as Sportsman’s Country Club in Northbrook, Sagawau Environmental Learning Center in Lemont, Heller Nature Center in Highland Park and at Arrowhead Golf Club in Wheaton. You can also ski with a view of the city skyline at Northerly Island. “The most important thing to learn is how to fall,” Ami says. “Learn to roll into your fall and you’ll be fine.” If you do want to go all in from the start, a full kit of skis, poles, boots and bindings will run you only $300, less if you wait until March when stores clear out inventory. For the best groomed trails, drive one and a half hours north to Kettle Moraine State Park in southeast Wisconsin, where the trail fee is just $15.
Does the fact that you can’t touch your toes make you reluctant to hit the yoga studio? Sharon Steffensen, editor of Yoga Chicago magazine, says you don’t need the flexibility of a gymnast to feel comfortable in the studio. “Anyone of any size, shape or flexibility can do yoga,” says Steffensen, who has been doing yoga for 47 years. Steffensen says those new to the practice should be willing to ask questions and start slow. Find a beginners class that won’t tug at your competitive instincts and will allow you to learn technique and get comfortable with the movements. “Leave your ego behind,” Steffensen advises men. “Women are usually going to be better at the poses when you start, but if you stick to it you’re going to get really strong, fit and your flexibility will improve.”
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Naperville Marathon and Half Marathon
Hot Chocolate 15k/5K
N O V. 8 , 2 0 1 5 | CHI CAGO , I L
NOV. 8 , 2 0 1 5 | NA P E R V I LLE , I L
Over 3,600 runners took to the streets of Naperville for the third annual Naperville Marathon and Half Marathon in November. Joe McAvoy ran the fastest winning half marathon time in the race’s history, turning out a 1:11:59 to put him well ahead of second place Jeremy Ruston. Amber White defended her half marathon title, bettering her 2014 time by nine seconds with the fastest women’s half marathon time to date at the race. Men’s Half Marathon Results 1. Joe McAvoy 25 Hillsdale, Mich. 2. Jeremy Ruston 35 East Dundee 3. Robert Wiegand 38 Chicago 4. Kyle Julian 26 Elgin 5. Jeff Bailey 30 Villa Park 6. Sean Clark 36 Berwyn 7. Stephen Ellenbecker 44 Itasca 8. Jared Righter 29 Aurora 9. Andy Enright 32 Wheaton 10. Matt Gill 42 Downers Grove
1:11:59 1:13:01 1:14:07 1:14:19 1:15:44 1:18:04 1:18:06 1:18:54 1:18:58 1:19:07
Women’s Half Marathon Results 1. Amber White 30 Naperville 1:18:15 2. Colleen Baker 25 Evanston 1:23:57 3. Marne Smiley 33 Chicago 1:26:26 4. Aneta Ziemianska 35 Streamwood 1:27:50 5. Elizabeth Chenoweth 41 Chicago 1:28:08 6. Marisa Tompkins 38 Downers Grove 1:28:47 7. Rachel Irion 24 Chicago 1:29:05 8. Madeline Schork 27 Chicago 1:29:52 9. Katherine Prevost 30 Nashville, Tenn. 1:30:31 10. Jennifer Garrison 37 Naperville 1:31:07 Men’s Marathon Results 1. Scot Ursum 47 2. Daniel Sotiroff 32 3. Mieczyslaw Swiatkowsk 31 4. Kevin Hughes 45 5. David Pawlowski 38 6. Stephen Pyle 29 7. Radovan Sotak 43 8. Paul Harris 49 9. Gary Krugger 30 10. Zach Carr 38 Women’s Marathon Results 1. Amanda Mirochna 28 2. Elizabeth Woodward 31 3. Andrea Kruszka 28 4. Jessica Rangel 25 5. Christina Trapani 32 6. Lauren Sykora 26 7. Heather Stevens 24 8. Jen Wise 45 9. Mary Ellen Hird 29 10. Shannon Schroeder 34 Name
Grandville, Mich. 2:47:25
Naperville Orland Park Chicago
2:49:41 2:49:55 2:50:05 Western Springs 2:53:33 Chicago 2:53:58 Batavia 2:54:27 McHenry 2:56:10 Flagstaff, Ariz. 2:56:42 Milton, Wis. 2:57:44
Naperville 3:01:48 Wheaton 3:03:10 Naperville 3:04:07 Aurora 3:06:31 Arlington Heights 3:14:55 Woodridge 3:18:33 Hinsdale 3:24:52 Minneapolis 3:26:18 Naperville 3:28:26 Crystal Lake 3:29:41 City
The Hot Chocolate 15k/5k came home once again in early November, bringing over 35,000 chocolate loving athletes to the city for a sunny morning of running. The fun, lighthearted atmosphere of the race didn’t keep runners from turning in fast times, however, with Peoria’s Chase Coffey winning with a 47:23 at the 15K for a 5:05 pace and Chicago’s Chris Robertson winning the 5K in 15:08. Men’s 15K Results 1. Chase Coffey 2. Kyle Larson 3. Damon King 4. Dan Regalado 5. Michael Lifson 6. Benjamin Wallin 7. Aaron Silver 8. Evan White 9. Bob LaRue 10. Jeramey Jordan
23 35 26 28 25 25 25 23 31 28
Peoria 47:23 Chicago 49:48 Chicago 50:31 Oak Lawn 52:09 Downers Grove 52:09 Chicago 52:25 Chicago 53:39 Chicago 53:45 Chicago 53:57 Kansas City, Mo. 53:58
Women’s 15K Results 1. Meshelle Rich 2. Pamela Staton 3. Veronica Laureano 4. Meg Sullivan 5. Sarah Lundine 6. Adrienne Eynon 7. Nina Derron 8. Denyse Skipper 9. Natalie Schramer 10. Sarah David
41 28 31 36 27 35 22 28 28 27
Chicago Ingleside Chicago Oak Park Villa Park Chicago Chicago Chicago Ottawa Chicago
57:01 57:45 58:13 58:38 59:22 1:00:20 1:01:04 1:01:52 1:02:01 1:02:01
Men’s 5K Results 1. Chris Robertson 2. Gedion Yitref 3. Emil Bojanov 4. Mircea Bogdan 5. Adam Palumbo 6. Jeff Hojnacki 7. Daniel Kittaka 8. Jonathan Weatherly 9. Nikolas Merten 10. Benjamin Carr
23 25 31 33 33 41 27 47 17 26
Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago
15:08 15:31 15:47 16:02 16:09 16:12 16:15 16:30 16:33 16:41
Women’s 5K Results 1. Kaylee Rasmussen 29 2. Teresa Saucedo 23 3. Ava Parekh 11 4. Laura Katunas 15 5. Paige Hosbein 14 6. Hailey Bowes 16 7. Annie O’Donnell 29 8. Amanda O’Donnell 11 9. Caitlin Murphy 20 10. Kasey Krum 23
Chicago, 19:08 Addison 19:34 Chicago 19:47 Chicago 19:50 Chicago 20:17 Arlington Heights 20:19 Santa Barbara, Calif., 20:23 Chicago 20:23 Mettawa 20:31 Chicago 20:37
Roselle Exploding Turkey 5K
Red Eye 8K
N O V. 1 5 , 2 0 1 5 | JOLIET, IL
The Red Eye 8K ran for the eighth and last time in mid-November under clear skies and comfortable conditions. The Joliet Park District plans to replace the race next year with a different event. Men’s Results 1. Soren Knudsen 2. Marc O’Neal 3. Manuel Sanchez 4. Jonathan Cain 5. Andre Martinez 6. Brad Stancampiano 7. Lorenzo Capista 8. Clark Anderson 9. Richard Demick 10. Sean Miller
16 37 18 33 17 39 16 46 50 23
Joliet Lockport Rockdale Des Plaines Joliet Shorewood Shorewood Romeoville Joliet Joliet
26:25 28:37 28:42 28:44 29:02 31:00 31:01 31:37 31:51 31:56
Women’s Results 1. Sharon Dillon 2. Makenna Hamilton 3. Cara Champlin 4. Diana Robinson 5. Alea Olson 6. Kate Sartori 7. Tamera Munch 8. Christina Eagan 9. Susan Lucas 10. Emily Brumirski
31 14 21 25 23 30 39 32 36 36
Joliett Frankfort Manhattan Chicago La Grange Lockport Joliet Joliet Aurora Lockport
34:36 34:53 35:10 35:13 35:21 35:53 35:54 36:11 36:54 36:59
Roselle Exploding Turkey 5K NOV. 2 6 , 2 0 1 5 | R O S E LLE , I L
Runners in Roselle kicked off Thanksgiving with a speedy 5K. The race takes runners through the area around the Lake Park High School’s west campus and raises funds for the suburb’s annual July 4 fireworks display. Men’s Results 1. Jonathan Harper 2. Jared Fry 3. Matthew Jeromin 4. Jeremy Bethke 5. James Roberston 6. Nathan Probst 7. Christopher Schiel 8. Brad Keating 9. Michael Styzek 10. Frank Niziolek
21 29 35 25 41 21 33 26 25 44
16:47 17:04 17:41 17:56 18:09 18:47 18:48 19:08 19:18 19:19
Women’s Results 1. Jasmine Harpe 2. Amy Polhemus 3. Julie Kupiec 4. Mariam Slimane 5. Lindsey Barry 6. Katie Lorenz 7. Kathryn Schaefers 8. Lily Jeromin 9. Erin Bergman 10. Andrea Caravello
16 23 17 12 29 17 33 34 37 21
19:52 20:37 21:53 22:00 22:15 23:08 23:09 24:03 24:24 24:35
7. Mary Petersen 8. Maya Epstein 9. Erin Roth 10. Julie Sapper
19 32 18 19 41 37 42 44 45 31
Skokie 15:52 Chicago 16:12 Skokie 16:23 Elk Grove Village 16:33 Evanston 16:49 Mount Vernon, Iowa 17:10 Chicago 17:44 Evanston 18:00 Evanston 18:20 Chicago 18:23
Women’s Results 1. Wendy Jaehn 2. Erin Chenoweth 3. Natalie Kelly 4. Rose Stoloff 5. Margot Dooley 6. Lydia McCaleb
40 35 32 22 16 21
Chicago Chicago Ithaca, N.Y. Chicago Evanston Evanston
18:40 19:40 20:00 20:24 20:34 20:43 Time
20:58 21:00 21:07 21:08
N O V. 2 8 , 2 0 1 5 | SCHAUM B URG, I L
Runners came out to Busse Woods on the Saturday after Thanksgiving for the annual Schaumburg Half Marathon & 5K Turkey Trot. The point-to-point course allows half marathon runners to see a fair amount of the nature preserve as they burn through their Thanksgiving calories.
Men’s 5K Results 1. Jeremy Ruston 2. Eric Czarnota 3. Tim Piergalski 4. Jeff Horler 5. Louis Litrenta 6. Dave Reppen 7. Joey Iaquinta 8. Max Svienty 9. Ethan Marunde 10. Brent Hendon
35 17 31 37 35 51 16 14 13 42
16:13 18:34 19:35 19:50 19:57 20:13 20:39 20:41 21:03 21:11
Women’s 5K Results 1. Amanda Carpo 2. Katarzyna Gasienica 3. Elizabeth Honig 4. Donna Finnegan 5. Emily Dowden 6. Jessica Fagan 7. Maggie Eastham 8. Amber Ritter 9. Emily Kelly 10. Kayla Kokotovich
40 32 28 50 18 15 20 40 23 14
22:09 22:52 22:58 23:19 23:38 23:39 23:42 24:06 24:29 24:39
Santa Hustle 5K
DE C. 5 , 2 0 1 5 | CH IC AGO, IL
Thousands of Santas filled the Lakefront Trail on the first Saturday in December for the annual Santa Hustle 5K. This race encourages participants to dress up like Santa with the race shirt and provided hat and beard and rewards runners with on-course and post-race cookies, candy and holiday music. Schaumburg Half Marathon & 5K Turkey Trot
NOV. 2 6 , 2 0 1 5 | EVA N S TO N , I L
Men’s Results 1. Dhruvil Patel 2. Mynor Lopez 3. Nebil Mohamed 4. Michael Frintner 5. Christopher Schmidt 6. Dan Schofer 7. Chris Wolf 8. Christopher Travis 9. Scott Ebeling 10. Derek Dreier
Zionsville, Ind. Northbrook Evanston Rockville, Md.
Schaumburg Half Marathon & 5K Turkey Trot
Evanston Flying Turkey 5K
Nearly 2,000 runners took a tour of Evanston’s lakefront on Thanksgiving morning at the annual Evanston Flying Turkey 5K. Participants were challenged to “beat the turkey,” and those who passed the race director, wearing a turkey costume, were rewarded with a special button.
17 13 22 43
Men’s Half Marathon Results 1. Anthony Witt 26 2. Ryan Degroot 21 3. Ryan Moncrieff 22 4. Matthew Hoffman 16 6. Rick Rizzo 28 7. Eiichiro Kamikawa 32 8. Hamzah Firozi 17 9. Christopher Honig 30 10. Bucky Shafer 33
1:12:59 1:13:50 1:15:53 1:15:59 1:17:36 1:18:39 1:18:40 1:20:13 1:20:16
Women’s Half Marathon Results 1. Pamela Staton 29 2. Meg Sullivan 36 3. Elise Sigg 25 4. Julie Wankowski 45 5. Tatiana Arturo 21 6. Kimberly Christensen 23 7. Lindsey Jasper 32 8. Coral McFarland 17 9. Hailey Krzyston 23 10. Natalie Lezama 17
1:22:25 1:24:39 1:25:06 1:29:31 1:30:08 1:31:50 1:32:35 1:32:48 1:32:51 1:33:22
Men’s Results 1. Aaron King 2. Mark Myers 3. Marc Lemmons 4. Kevin Hughes 5. Kenneth Borre 6. Brett Miller 7. Mark Szymanski 8. Alex Agafonov 9. James Andrews 10. Troy Harness
16:42 16:45 17:06 17:20 17:43 18:00 18:18 18:32 18:32 18:38
Women’s Results 1. Rose Stoloff 2. Alena Pacheco 3. Madison Heideman 4. Allisa Carter 5. Heather Weirath 6. Susan Fanning 7. Lindsay Hunter 8. Gina Narcisi 9. Stacy Nigrelli 10. Emily Stoklosa
19:38 20:28 20:31 20:52 20:57 21:04 21:08 21:14 21:16 21:17
TO SEE MORE RESULTS VISIT: WWW.MYCHICAGATHLETE.COM
Rodolph Ramble 8K
Jingle Bell Run Chicago
DEC. 12 , 2 0 1 5 | C H I CA G O , I L
Temperatures in the low 50s and heavy fog didn’t dampen the holiday spirit at the annual Jingle Bell Run, which featured both 5K and 10K distances. Race participants raised over $140,000 by race time to support the work of the Arthritis Foundation, the beneficiary of the race. Men’s 5K Results 1. Matthew Schmanski 2. Dillon Murphy 3. Patrick Cowlin 4. Evan Goldberg 5. Ben Ryan 6. Mark Marquez 7. John O’Brien 8. Leo Kular 9. Bernabe Rogel 10. Austin Lockwood
37 19 28 13 13 22 53 53 56 20
Highland Park Downers Grove Chicago Chicago Oak Park Chicago Oak Park Lombard Chicago Buffalo Grove
17:34 18:09 18:47 19:26 19:26 19:47 21:04 21:14 21:19 21:22
Women’s 5K Results 1. Julie Bruns 2. Hailey Hansen 3. Kerry Davis 4. Diana Robinson 5. Tamara Burns 6. T. Houlden 7. Bridget O’Bryan 8. Caitlin Donahue 9. Kate Bongiovanni 10. Dallas Fischer
46 15 34 25 42 51 14 27 35 33
Elmhurst Oak Park Chicago Chicago Libertyville Chicago Riverside Chicago Chicago Chicago
21:13 21:22 21:40 22:00 22:12 22:28 22:51 23:12 23:15 23:16
Men’s 10K Results 1. Steve Brese 2. Daniel Bailey 3. Zac Zarling 4. Patrick Eckerle 5. Arunas Dudauskas 6. Chris Bielat 7. Michael Nash 8. Greg Adams 9. Dion Heintz 10. Michael Bond
25 27 38 28 46 37 45 65 46 47
Palatine Chicago Chicago Chicago Palos Heights Chicago Chicago Seattle Chicago Evanston
38:45 39:15 41:35 42:10 42:36 42:58 43:03 43:52 44:47 45:19
Men’s Results 1. Niko Jeftich 2. Derek Johnsrud 3. Joel Bendtsen 4. Nicholas Bowerman 5. Ryan Hopper 6. Jeff Hojnacki 7. Sam Welch 8. Andrew Kaehr 9. Logan Means 10. Javier Mere
23 24 30 33 33 41 25 25 20 31
Chicago Fall River, Wis. Chicago Arlington Heights Chicago Chicago Chicago Chicago Chicago Chicago
25:54 26:08 26:20 26:27 27:12 27:19 27:26 27:32 27:43 27:51
Women’s 10K Results 1. Kerry Devitt 2. Ashley Turner 3. Megan DeLonge 4. Candace Warner 5. Xochitl Mayorga 6. Leah Hammer 7. Martha Conlin 8. Sara Woldhuis 9. Erin Ding 10. Heather Lara
27 33 33 45 41 43 44 45 34 30
Chicago Chicago Chicago Wilmette Chicago Chicago Chicago Grant Park Barrington Chicago
42:01 42:59 43:41 45:29 45:38 46:57 47:04 47:37 49:08 49:10
Women’s Results 1. Tera Moody 2. Lauren Zumbach 3. Allie Walters 4. Katelyn Draths 5. Becca Menke 6. Alison Parker 7. Wendy Curry 8. Angelica Guerrero 9. Jennifer Pfaff 10. Kerry Butters
34 25 27 27 27 34 38 53 39 30
Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago Chicago
28:11 32:04 32:25 32:44 32:45 32:53 3:04 33:12 33:15 33:31
Rudolph Ramble 8K
D E C. 1 3 , 2 0 1 5 | CHI CAGO , I L
Overnight rain made for a muddy Rudolph Ramble this year, but unseasonably warm temperatures kept spirits bright at the race. After the event, all participants received a Do-Rite donut and cider to reward their efforts. Local standout Tera Moody took the women’s crown, while Niko Jeftich won the men’s race. Name
More Calendar events at:
01/01/16 new Year’s Day 5K Run/Walk Chicago IL www.chicagoevents.com 01/01/16 Life Time Fitness Commitment Day 5K Bloomingdale IL www.commitmentday.com/illinois/ bloomingdale 01/01/16 AshleyCan 3rd Annual new Year new Cure 8K Run Bourbonnais IL www.raceentry.com 01/16/16 Winter night Trail Marathon Indianapolis IN wintertrailmarathon.com 01/16/16 Burbank Park District Frosty 5K Run/1 Mile Walk Burbank IL www.burbankparkdistrict.org 01/23/16 F^3 Half Marathon and 5k Chicago IL www.f3running.com 02/06/16 Valentine 15K/5K Run/Walk De Pere WI dutrirun.com 02/07/16 Big game Blizzard Buster 25K 5-Person Team Relay Sterling IL www.sterlingparks.org 02/13/16 Run4Love and.... Chocolate Fishers IN www.run4love5k.com
02/14/16 37th Annual Frosty 5 Mile Sponsored by the Private Bank Channahon IL www.channahonpark.org
YOUR PERSONAL RACE CALENDAR
F^3 Lake Half Marathon and 5K
02/14/16 north Shore Cupid’s Love Dash Highland Park IL www.carpediemraces.com 02/14/16 The Warm Your Heart 5K Chicago IL www.warmyourheart5k.com 02/20/16 Circle City Donut Dash 5k Indianapolis IN circlecitydonutdash5k.itsyourrace.com 02/20/16 Back on My Feet Mardi gras Chaser 5K/10K Chicago IL chicago.backonmyfeet.org/event/ chi-mardi-gras-chaser-5k10k 02/28/16 Winter Blast Half Marathon, 10k & 5k Portage MI portagewinterblast.wordpress.com 03/05/16 CnB Oak Forest Fleadh 5K Oak Forest IL www.oak-forest.org 03/12/16 St. Paddy’s Day 5K & 8K Run/Walk benefitting the greater Chicago Food Depository Chicago IL www.stpaddysdayrunchicago.com 03/12/16 Lucky Clover 4 Miler and 1 Mile Leprechaun Lope Carmel IN luckycloverrun.com
SATuRDAY, JAnuARY 23 | CHiCAgO, iL
Build your character and earn bragging points for life at the seventh annual F^3 lake half Marathon. the lakefront course starts and ends at soldier Field and features access to the United Club inside the stadium so you can check your gear and warm-up away from the elements. 03/12/16 Hills Are Alive Trail Run/Walk Burlington WI www.xcthrillogy.com
03/20/16 March Madness Half Marathon Cary IL www.hillstriders.com
03/13/16 St. Pat’s Run Kimberly WI dutrirun.com
03/26/16 Chicago Quarter Marathon Chicago IL www.chicagoquarter.com
03/19/16 Lucky Leprechaun Run Wauwatosa WI luckyleprechaun7k.com 03/19/16 Live grit Lakefront 10 Miler and 5K (CARA Runners Choice Circuit Race) Chicago IL www.lakefront10.com
01/16/16 Sterling Park District indoor Triathlon Sterling IL www.sterlingparks.org
01/09/16 northern illinois nordic XC Ski Race Wheaton IL
01/23/16 Bigfoot Snowshoe Traverse City MI www.runsnow.com
CHICAGO CHIROPRACTIC & SPORTS INJURY CENTERS
HOLISTIC HEALTHCARE FOR EVERYONE FROM PROFESSIONAL ATHLETES TO SOCCER MOMS
Dr. Alden Clendenin | Dr. Josh Hover | Dr. Chris Bocci | Dr. Drew Danielson Board Certified Chiropractic Sports Physicians / Acupuncture / Physical Therapy & Rehab Spinal Decompression / Active Release Technique / Graston / Rolfing / Custom Orthotics
Loop Clinic: Lincoln Park: Skokie Clinic: West Loop Clinic:
312.236.WELL 773.529.WELL 847.677.WELL 312.346.WELL
Our Certified Sports Physicians (CCSP) are also Certified Power-Taping Practioners (CPTP), Our clinics provide care for patients ranging from professional athletes to soccer moms. As avid hockey players/athletes themselves, Dr. Clendenin, Dr. Bocci, Dr. Hover, Dr. Danielson all know first hand the need for chiropractic specialty techniques and physical therapy for any athlete. Our practices specialize in the correction of biomechanical disorders rather than treating just the pain symptoms. We provide comprehensive treatment programs for, but not limited to: Ligament/Muscle Injury & Tendonitis | Spinal Decompression | Podiatry Acupuncture | Therapeutic Sports Massage | Rolfing | Kinesio-Taping Naturopathy | Sciatica/Disc Problems | Physical Therapy Carpal Tunnel Syndrome | Rehabilitation | Back/Neck Pain | Headaches Custom Foot Orthotics | Rotator Cuff Syndrome | Knee/Hip Pain Foot/Ankle Pain | Extremity Conditions Sports Chiropractors for several professional teams
MENTION THIS AD FOR A $25 INITIAL EXAM, CONSULTATION, X-RAY IF NEEDED & FIRST TREATMENT.
TIMOTHY T. JANTZ, DPM, FACFO, PODIATRIST
388 W. Terra Cotta Ave., Crystal Lake, IL 60014 815.459.FOOT (3668) Board certified in Podiatric Orthopedics and a member of the American College of Sports Medicine, Dr. Jantz is also a marathoner, ultramarathoner and duathlete. Providing comprehensive treatment for sports-related foot and ankle problems. Biomechanical examination, gait and stance evaluation and custom, sport specific, prescription orthotics. Conservative care of heel pain, tendonitis, pinched nerves, stress fractures, sprains, bunions, hammertoes. Surgical treatment as a last resort. Treadmill gait analysis, X-ray on site. On staff at Northern Illinois Medical Center and Memorial Medical Center. Evening hours are available.
RIVER NORTH: 600 W. Chicago Ave., Chicago, IL 60654 LINCOLN PARK: 2105 N. Southport Ave., Chicago, IL 60614 HINSDALE: 230 E. Ogden Avenue (Inside Shred415), Hinsdale, IL 60521 312-600-7716 | email@example.com www.delostherapy.com
CHICAGO CHIROPRACTIC & SPORTS MEDICINE
THE PROBLEM Repetitive motions of day-to-day life cause muscles to contract and relax. Over time, these contractions become shorter. As they become shorter, muscles and fascia become chronically contracted, forming knots, congested tissue, and muscle tightness leading to dysfunction, disability and pain.
Locations: 1847 Oak St, Northfield (located in Chicago Sports Institute) 1325 W. Randolph St, Chicago
The health of muscles is directly affected by tightness in the muscles. Blood and lymph volume is drastically reduced in hyper-contracted muscle tissue. Tremendous congestion and inflammation accumulates in the tissue from cellular metabolic wastes, all due to ineffective circulation. As this stagnation progresses, the tissue suffers increasingly destructive pathological changes. DELOS THERAPY Delos Therapy involves applied systematic pressure to the entire length of the muscle to stretch muscular fibrils, leading to elevated vascular and lymphatic circulation, improving the vital health of the affected tissue, eliminating pain and restoring function. HOW WE DIFFER FROM... Physical Therapy Conventional techniques of stretching and strengthening are ineffective for hyper-contracted muscle tissue. Delos Therapy addresses the root cause of the pain by micro-stretching muscles and fascia. Chiropractic Rather than manipulating bones that may be out of alignment, Delos therapy addresses the muscle tissue, which is the force that is causing the skeletal misalignment in the first place. Massage Compared to Delos, regular massage is a superficial technique that doesn’t optimally address muscular tightness. Even deep tissue and sports massage don’t hold tissue in a stretched position long enough to be fully effective. Conventional Stretching Tight tissue doesn’t stretch, so during conventional stretching, only healthy fibers are stretched. As a result, flexibility often increases, but pain and stiffness don’t diminish. CONDITIONS TREATED BY DELOS • Headaches/migraines • Back/neck pain • Shoulder pain • Arthritis • Sciatica • IT band syndrome • Carpal tunnel syndrome • Tennis/golfer’s elbow • Hip pain • Plantar fasciitis • Tendonitis • TMJ • Bursitis • Fibromyalgia • Knee pain • Shin splints BENEFITS OF DELOS • Prevention of surgeries • Reduced rehabilitation time • Restored function • Increased range of motion
• Elimination of pain symptoms • Reduced treatment costs • Reduced stiffness
First time clients are entitled to a complimentary 25-minute treatment using code ChiMag. 36
Dr. Joshua Akin, Dr. Jon Sebby, Dr. Frank Bucki, Shawn Mays, LMT, Sam Gao, LMT
847-881-2861 | Chicagochirosports.com
Chicago Chiropractic & Sports Medicine specializes in helping athletes and active individuals achieve optimal performance in sports, as well as body balance for every day activities. Our board certified doctors work with you to design an individualized and comprehensive treatment program – combining body-work, education and exercise – that accelerates your performance and recovery. Services Offered: • Chiropractic Care • Active Release Technique (ART) • Massage Therapy • Functional Rehabilitation • Trigger Point Needling • Kinesio Taping • Cupping Therapy • Graston Technique • Instrument Adhesion Release • Nutritional IV Therapy • Orthotics • Oxygen Therapy
Dr. Akin is the Chiropractic Physician for the Chicago Bears and the Chicago Cubs. Contact us to find out how Chicago Chiropractic & Sports Medicine can help you with your recovery from an injury, treatments to manage your acute or chronic pain or a program to improve your performance and prevent injuries. CHICAGO SPORTS INSTITUTE 847-881-2861 | chicagosportsinstitute.com 1847 Oak St. Northfield, IL Chicago Sports Institute, www.chicagosportsinstitute.com, is Chicagoland’s premier sports training facility, dedicated to providing the ultimate in performance training, sports medicine and integrative health. With a passion for helping clients achieve their health and wellness goals, the experts at Chicago Sports Institute have an ongoing commitment to assist athletes at any level in achieving optimal performance in their sports and activities. SERVICES OFFERED: - Performance Training • One-On-One • Athlete Development • Youth • Program Design • Strongwoman & Strongman - Sports Medicine (Chicago Chiropractic & Sports Medicine) - Integrative Health chicagosportsinstitute.com firstname.lastname@example.org
Massage Envy - Streeterville 345 E. Ohio Street (between McClurg Court & Fairbanks) Chicago, IL 60611 • 312-222-0808 Validated discounted parking up to 3 hours Massage Envy - Lincoln Park Clybourn 1845 N. Clybourn (across from Buffalo Wild Wings) Chicago, IL 60614 • 773-904-1100 Free 90 minute parking available with validation Massage Envy - Old Town / Gold Coast 1222 N. Wells Street (Across from Plum Market) 312-642-ENVY • Now Open WE HELP PEOPLE FEEL THEIR BEST. ADD MASSAGE THERAPY TO YOUR MARATHON OR TRIATHLON TRAINING PROGRAM AND ENHANCE YOUR PERFORMANCE. ABOUT MASSAGE ENVY Massage Envy offers convenience, affordability, and professionalism. With convenient locations in the Streeterville and Lincoln Park neighborhoods, Massage Envy is the perfect place to go for your therapeutic massage therapy & Murad Facial services. Our licensed massage therapists & estheticians are trained to provide each of our guests with a customized experience. With our focus on wellness, we offer the following services: • Deep tissue massage • Relaxation / Swedish massage • Pre-natal massage • Reflexology • Sports massage • Hot Stone Therapy • Enhancements include AromaTherapy & Deep Muscle Therapy & Sugar Foot Scrubs • Murad Healthy Skin Facials • On-site chair massage at your office or event For first time guests, book your 1-hour (50 minute hands on) massage today at the member rate of $59.99 or book a 1 ½-hour massage session (80 minutes hands on) at the $84.99 member rate. That’s a 50% savings off the regular rates. We also offer first time guests a $69.99 Murad Healthy Skin Facial. ABOUT OUR MEMBERSHIP Join over 1,800,000 members nationwide! If you seek the beneﬁts of therapeutic massage & Murad Healthy Skin facials on a regular basis, our membership program is a great value! Chicago Area Runner’s Association members receive a discount when they enroll in our 12-month program (see clinic for details): Here’s how the membership works: • $69.99 monthly dues includes a 1-hour customized massage each month • All additional services at the discounted member rates ($59.99 one hour/$69.99 Murad facial) • Monthly member massages can be rolled over to the next month, gifted to others, or used in 30 minute increments • Ask about our Corporate Wellness discounts for companies who enroll 5 or more employees • Valid at over 1,100 locations in 49 states. *See clinic for full details, restrictions and member rules apply.
SAUGANASH WELLNESS CENTER 6160 N. Cicero Avenue, Suite 214 Chicago, IL 60646
773.283.4470 | FAX: 773.283.4473 email@example.com www.sauganashwellness.com Sauganash Wellness Center provides quality chiropractic care and massage therapy — treatments that reduce pain and enhance your health. Whether you are an athlete in training or looking to maintain optimum performance, our non-invasive treatments will fit you and your family’s active lifestyle and individual needs. Conditions we treat at Sauganash Wellness Center include arthritis, back or neck pain, carpal tunnel syndrome, disc herniations, headaches, muscular pain or injury, sciatica, sports-related injuries, whiplash and more. The Sauganash Wellness Center has been recognized as a Corporate Citizen of the Year by the Lincolnwood Chamber of Commerce because they exemplify what the chamber represents – business, service and community. Founded in 2006 by Dr. Deanna Minkler and Rachel Shaffer, the center has become an important part of the community. Minkler and Shaffer have participated in and donated their services to Lincolnwood’s Chamber of Commerce Golf Outing, Turkey Trot and annual summer Fest, as well as many other events in Greater Chicago including the WTTW Family Walk and Fun Run, the Edison Park Turkey Trot and the Chicago Police Memorial Fund Run to Remember 5K Walk/Run. A licensed Chiropractic for more than 10 years, Dr. Deanna Minkler, D.C., CHt, specializes in sports rehabilitation and pediatric chiropractic. To assist athletes recover from injuries at a quicker pace, Minkler has become certiﬁed in Kinesiotaping, the treatment of muscular disorders and lymphedema reduction, and the Graston Technique, which treats acute and chronic soft tissue injuries. “Becoming a successful chiropractor has been my ambition since I was nine years old,” Dr. Minkler shares. “Being a part of a person’s transition from discomfort and impaired movement to pain free mobility is my greatest reward. My profession is challenging and stimulating and it inspires me every day!” Rachel Shaffer is a licensed and certified massage therapist who has been in practice for more than 9 years. Specializing in assisting professional athletes, Shaffer has become an expert in deep tissue and sports massage. She also excels at prenatal and geriatric therapy. Enhance your current health... and your future health with care from our certified and licensed doctors and practitioners. Sauganash Wellness Center is conveniently located at 6160 N. Cicero Avenue, just one block east of the Eden’s Expressway (I-94) and one block north of Peterson Avenue on Chicago’s North Side. Many insurance plans accepted. Now accepting new patients. For more information, visit the center’s web site at www.sauganashwellness.com.
215 S. Northwest Hwy., Ste. 102A, Barrington, IL 60010 847-842-8070 | firstname.lastname@example.org | vannesschiro.com Do You Keep Running Into Problems? Runners often experience a number of seemingly unrelated problems that come and go creating pain, stiffness, and limited range of motion. Those problems could be: • Plantar Fasciitis, Patellar Tendonitis • Shin Splints, IT-Band Syndrome • Piriformis Syndrome, Hip Tightness • Low Back pain, Neck/Shoulder Pain • Chronic Hamstring Tightness Are these different names for the same problem? The overlooked fact is that these problems often have the same underlying cause—a foot-knee-hip imbalance. Running involves a repeated weight transfer from one leg to the other that requires the foot, knee and hip to maintain consistent alignment. During the single leg stance, if the arch or knee collapses or if the hips tilt to one side, there will be repetitive stress transmitted throughout the body that can cause any of the symptoms listed above. Readiness to Run Assessment The Step-Down Assessment determines if the problem is at the feet, knees or hips and predicts the likelihood that a running injury or symptom will occur. When performing this assessment, concentrate on one area at a time (foot, knee, hip). It is useful to have someone take a picture or video of you performing this assessment. Stand on a slightly elevated surface with your feet under your hips. The knee of the stance leg will bend slightly as you reach the foot of the non-weight bearing leg down towards the ground. The foot of the reaching leg will point down, hovering above the ground. It is best to perform this assessment barefoot to observe the position of the foot. Here is what you should look for: 1 FOOT: The foot of the stance leg should be pointing straight forward. Note if the arch collapses in or rolls out during the assessment.
# 2 KNEE: Note your ability to keep the knee of the stance leg directly over the foot as you step down. Note if the knee collapses in or out. # 3 HIP: Note your ability to keep your hips level, torso upright, and shoulders level as you reach the foot forward.
If you were unable to maintain a neutral arch, keep the knee in line with the foot and maintain level hips throughout the full movement—your foot-knee-hip alignment is off and running is likely to produce symptoms. Injury Free Running Foot-knee-hip weakness or misalignment is responsible for many conditions that can be chronic and difficult to manage clinically without a full understanding of the factors involved. This explains why just treating plantar fasciitis or IT- band syndrome doesn’t fully address the causative factors. Free Running Assessment Dr. Van Ness, a Certified Chiropractic Sports Physician, and his team have been helping Barrington area runners stay active for more than 18 years with chiropractic care, corrective exercise, sports massage, assisted stretching, digital gait analysis and custom sport orthotics. Dr. Van Ness employs a certiﬁed running specialist who offers ﬂexibility assessments and movement screens as part of the integrative services at Van Ness Chiropractic. For a free introductory running assessment, call 847-842-8070 to schedule today.
Where are they NoW
I started running longer distance races with the Riis Park Striders. Who influenced your running the most: I was influenced by my teammates and coaches at my schools, but specifically training with Kurt Shallenberger, a top Chicago runner who ran a 2:21 marathon. Your most memorable race: It was my first marathon, Pavvo Nurmi in hilly Hurley, Wisconsin. I ran before my senior year in high school in 3:19. Your most memorable run: Jan. 20, 1985 in Chicago: The wind chill was -80 F. I ran laps around the Jefferson Park CTA bus terminal for a total of three miles because it was plowed and had people around if something happened to me. Your most valued accomplishment: Winning the CARA Circuit twice in the early 1980s. The Riis Park Striders won several CARA track meets that I participated in. Also being on the 1978 and 1979 JUCO state champs teams. What did you enjoy most about running: I enjoyed practices with my teammate and competing in races. What do you miss most about running: I miss the socialization and camaraderie that goes with training and races with friends and teammates.
Mike Bastain A CHiCAgo ClASSiC
By CoaCh Mark BuCiak, QCC
Name: Michael Bastian | Nickname: Clutch Hometown: Chicago Family: Wife Erin, daughter Nora and son Andy. School: Holy Cross High School, Wilbur Wright Junior College (two-time state JUCO champs, 13th in the country in 1978) and Lewis University. Professional career: I started working at Misericordia Home in 1982 and was a special Education teacher, workshop coordinator and archive room coordinator until I went on disability for multiple sclerosis in 2009. I had 27 years of enjoyable work. I took my students to races on the weekends. They enjoyed the treats at the finish line and applause when they finished. Special Olympics days were the best. I presently do work for the race website runrace.net, run by my former teammate and friend Bill Thom. 38
Number of years running: I was able to run for about 20 years before MS stopped me. My last 5K was around 29 minutes in 1995 where I won the mobility impaired division. Personal Bests: 3 mile: 14:57 | 5K: 15:35 10K: 30:01 | 10 mile: 52:46 Half marathon: 1:13:39 Marathon: 2:38 at Dowagiac, Michigan and Chicago. Why and how did you start running: I didn’t know what cross country was, but after running a 6:00 mile in gym class, my gym coach suggested I try out for cross country my sophomore year. I went out late in September and my first practice I got back late. The coach suggested I try out next year. Truth was, the upperclassmen and I got lost. Our five-mile run was actual eight miles. I felt fine. We got that straightened out with the coach and my high school career started. I enjoyed it and after the cross country season
Your coaching experience: When I couldn’t run anymore, I began coaching at my kids’ grade school, St. Robert Bellarmine. I coached cross country and track for 12 years. We had up to 50 kids, fourth to eighth grade. The last couple of years I had to coach from my scooter. We won conference three times, but most importantly to me is that some years we had up to 11 alumni competing on their high school’s team and now several are still running road races of 5K to half marathons. What was it like to be a running in Chicago back in the 1980s: Races were much simpler and cheaper. We bought our shoes from Dick Pond’s garage in Glen Ellyn. We ran high mileage and only had cotton sweats. Anything else you would like to add: I currently am battling stomach and liver cancer in addition to having MS for 25 years. I believe my running has benefited me in these battles. My friend Bill and I have a race in Norwood Park called the Chicago Full Moon Run. It raises funds and awareness for the MS Society. It’s on Wednesday, July 20th at 7:30 p.m. under a full moon. It will be listed in the Chicago Athlete next summer.
register online Expiration date: March 1st
AFFORDABLE MARATHON PRICES!
nual n a h t the 8
5K RUN & WALK TOO!
and 5k n o h t a r a M f hal IT’LL BE
6 1 0 2 y Ma Kenosha, WI
THE DETAILS: 1 HOUR FROM CHICAGO 50 MINUTES FROM MILWAUKEE
GENDER TECH T-SHIRTS BIG CHEESE FINISHER MEDAL BEER & BRAT POST-RACE PARTY
Shuffle on, Chicago!
Set your resolutions Thinking about New Yearâ€™s resolutions? Get a head start on the New Year by signing up for one of Chicagoâ€™s best running celebrations. Sunday, April 3, 2016 Register now at shamrockshuffle.com