Chicago Athlete January/February 2019 Issue

CARA SAYS

SPEED WORK MAKES THE DREAM WORK

chicago athlete ENDURANCE SPORTS AND FITNESS

magazine

LOCAL

ATHLETES

MASTER

YOUR SPORT

OFF-SEASON SWIMMING FOR IN-SEASON SUCCESS

JANUARY/FEBRUARY 2019

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TAKE ON

BOSTON 2019

READ THEIR GOALS AND FOLLOW THEIR JOURNEYS

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EDITOR’S NOTE

As much as I love the holiday season and all that comes with the end of the year, I must say, a new year always feels like taking a deep breath; it’s time to reflect, refocus, and start getting organized. While I try not to put too much pressure on the “New Year’s resolution” hype, I do try to use the first few weeks of January to put myself first, and decide what I want to make of the next 12 months.

HOLLY PETROVICH

When I look back at 2018, and realize how much I accomplished as a runner, I feel motivated to go into the new year with the same outlook. I have my first marathon under my belt, and knowing what it takes, I’m hungry for more. By incorporating more strength training and speedwork this summer (direct advice from CARA on page 12), my main goal for 2019 is to break four hours at the Bank of America Chicago Marathon in October – I was only four minutes off last year, so I’m optimistic!

Other goals on my list are to train consistently throughout the winter, which I tend to do with a local running group; see a new city through racing; and just become more involved in the running community as whole. In fact, I talked to several area race directors on why volunteering is so important in the race community, and they’ve inspired me to spend more time helping out too, and not just thinking about my own races I’ve registered for. Read about why they rely heavily on volunteers on page 30.

As you may have noticed from our cover, we also spoke with local coaches about the benefits of a Masters swimming program. Whether you’re a triathlete or not, swimming is a wonderful way to cross-train the muscles endurance athletes need, especially during the off-season. Learn more about what a Masters swimming program even is on page 20, and consider joining one yourself.

April 15th marks the 123rd Boston Marathon, and last year, 896 runners from Illinois traveled to experience the world-class event. On page 26, we spoke to five area runners who will take that trip in 2019! Learn about their qualifying journey, and what goals they have for race day.

Endurance athletes are notorious for seeking challenges. Whatever your goals are this year, try something out of your comfort zone.

contents FEATURES

20

COVER Martini Academy Bullets

Photo by: Kian Krashesky

DEPARTMENTS 6.

Scoop

Master Swimming Programs

9.

Athlete of the Month

26

12. CARA

Local Boston Runner’s Bios

30

9 Reasons to Volunteer 4

ON THE

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10. Nutrition

14. Everyday Athlete 16. Cycling 18. Active Kids 32. Race Results 34. Calendar

chicago athlete magazine

PUBLISHER Eliot Wineberg | x201 gorun@mychicagoathlete.com

EDITORIAL EDITOR-IN-CHIEF Holly Petrovich | x208 editor@mychicagoathlete.com Active Kids Christine Palmquist chrisorjeff@sbcglobal.net Cycling Highlights Lindsay Knight lindsay.knight@gmail.com Ever yday Athlete Mark Buciak theroadtoboston@rcn.com

ART/PRODUCTION ART DIRECTOR

Kelli Lambertsen | x206 kelli@mychicagoathlete.com PHOTOGRAPHER Ali Engin

ADVERTISING SALES

Jonathan Cain | x210 jcain@mychicagoathlete.com NATIONAL SALES Jeremy Solomon | x202 jeremy@mychicagoathlete.com

CHICAGO SPORTS MEDIA, INC. 7842 N. LINCOLN AVENUE, SKOKIE, IL 60077 PHONE: 847.675.0200 | FAX: 847.675.2903 WEB: www.mychicagoathlete.com The entire contents of Chicago Athlete magazine are copyright 2019 by Chicago Sports Media, Inc. All rights reserved. Material in this publication may not be reproduced in any form without the written permission of the publisher.

Chicago Athlete magazine is published five times per year and is available through paid subscription and newsstands at more than 500 locations. Visit www.mychicagoathlete.com for our distribution list.

EDITORIAL SUBMISSION: Unsolicited materials are welcome and will be considered for Chicago Athlete magazine. The publisher assumes no responsibility for errors or omissions. Chicago Athlete magazine is not responsible for returning unsolicited materials.

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MAY 19, 2O19

The Byline Bank Chicago Spring Half Marathon & 10K, kicks off distance running season in the Chicago running community.

Celebrating the city’s emergence from winter hibernation, the Chicago Spring Half Marathon & 10K delivers an intimate urban setting with lakefront course, charming finish line complete with a hot gourmet breakfast buffet, Athletico recovery zone, a Spring Market featuring local vendors, Spring flowers, Lagunitas beer garden, Live Music and more.

chicagospringhalf.com

SCOOP

BANK OF AMERICA CHICAGO MARATHON

ACCEPTS 2019 FIELD Just two months after the 2018 Bank of America Chicago Marathon finished, runners are already preparing for the 2019 rendition of the event.

“The 2018 event welcomed a record 44,610 marathoners across the finish line, and a similar size field is predicted for the 42nd annual event on October 13, 2019,” an event press release stated.

For those who did not get receive an entry through the drawing can still register through the marathon’s

Cyclists and Pedestrians OFFICIALLY HAVE THEIR OWN LAKEFRONT TRAIL In mid-December, the Chicago Park District hosted the Lakefront Chill 5k, a free race to celebrate the official opening of the Lakefront Trail upon completion of the separation. In the 18 miles between Ardmore Avenue and 71st Street, cyclists and pedestrians can now enjoy their own, separate lakefront trails.

Superintendent of the Chicago Mayor’s Office Michael Kelly and Ken Griffin, who donated $12 million to fund the project, cut the ribbon on the Dec. 15 event.

“This is the busiest trail in the United States with over 100,000 people a day on it, biking and running,” Kelly said. “And now, finally, pedestrians and cyclists have their own trail.”

Mayor Rahm Emanuel, along with the Chicago Area Runners Association, the Active Transportation Alliance, Chicago Event Management, and other local organizations helped celebrate the accomplishment with hundreds of runners.

“CARA is excited to see the effect a safer and more accessible trail will have on opportunities to get involved in the Chicago running community,” says Greg Hipp, Executive Director of CARA. “CARA and the Active Transportation Alliance have been meeting with the Chicago Park District planning

team on a nearly bi-weekly basis for almost two years.

It’s been a complicated and challenging project, and while there is still more we look forward to seeing done along the Lakefront, this is a big win for the running community.”

official Charity Program. Since 2002, the Charity Program has generated more than $185 million for local, national and global causes. Go to chicagomarathon.com/charity for a list of official charities and information on how to register by joining a charity team.

The project began two years ago, when Griffin announced his donation to the Chicago Park District. Griffin and Emanuel, who are both avid runners and bikers, realized how much of a difference the separation would make to the city of Chicago. “[We can] do something we’ve been talking about for 20 years,” Emanuel said upon Griffin’s donation in December 2016.

Kelly presented Emanuel and Griffin with special Lakefront Chill 5k bike jerseys to commemorate the completion.

“When the mayor took office, he had a vision with parks and it was called Building on Burnham. He invested in our lakefront, our riverfront and neighborhoods, and our natural areas,” Kelly said at the event. “Under Rahm Emanuel since 2011, we have added 985 acres of parks, we have acquired 5.5 miles of water access, and we are well on our way to 2,020 acres by 2020 of natural area.”

Runners who received an entry through the drawing will join those who guaranteed their entry into the race during the five-week application window.

Guaranteed entries include Chicago Marathon and Bank of America Shamrock Shuffle legacy finishers, time qualifiers, international tour group participants, charity runners and those who cancelled their 2018 entries.

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TOP FITNESS TRENDS PREDICTED FOR 2019 With a new year often comes the need for a new routine. If your current fitness regimen isn’t cutting it anymore, get ahead of the curve and try one of the trends that experts predict will be the most popular in 2019.

The American College of Sports Medicine surveyed thousands of fitness professionals to determine what will keep people motivated this year, and the results are in.

StretchLab

UNIQUE ASSISTED STRETCHING STUDIO DEBUTS IN CHICAGO

StretchLab, the premier assisted stretching franchise, opened its first Midwest location in Chicago in December. Located at 3601 N. Southport Avenue, in Chicago’s Lakeview neighborhood, the studio introduces people of all ages and abilities to the various health and wellness benefits of working with highly trained Flexologists™ in a welcoming, modern and fun environment.

StretchLab Lakeview marks the first wellness boutique of its kind in Chicago, and the first of three locations that are planned for the North Side of the city. Deep stretching is not only scientifically proven to effectually decrease pain, lower risk of injury and reduce stress, but it also provides the ability to perform better at work, in the gym and in everyday life.

StretchLab Lakeview is owned and operated by Joia Kopelow, a former dancer and currently a recreational figure skater, and her husband Dan, an avid marathoner. Kopelow was drawn to StretchLab because most fitness concepts and athletic practices deprioritize stretching and do not allow much time for it. StretchLab will provide Chicago a place to

work on stretching and flexibility and help to encourage a more holistic wellness routine.

“Stretching is truly for everyone, not just fitness buffs,” said Kopelow. “Whether you are an athlete, a musician, or sit at a desk all day, it’s essential to block off time for stretching because it prevents injuries, helps your posture and improves your overall health. I’m excited to open a wellness studio that complements the enormous fitness scene in Chicago as well as all of the other busy lifestyles that come with a big city.”

StretchLab offers a variety of one-on-one personalized stretching services including a 25-minute stretch that concentrates on the client’s current stretching needs, as well as a 50-minute head-to-toe deep stretch that addresses all major muscle groups.

Monthly memberships are available for four, eight or unlimited visits per month, as well as drop-in packages. StretchLab Lakeview offers memberships as low as $119 leading up to its official grand opening on Saturday, January 5, 2019.

1

Wearable technology

2

Group training

3

HIIT (High-Intensity Interval Training)

4

Fitness Programs for Older Adults

5

Bodyweight Training

6

Employing Certified Fitness Professionals

7

Yoga

8

Personal Training

9

Functional Fitness Training

10

Regimen Prescribed

by Healthcare Providers

MYCHICAGOATHLETE.COM

JANUARY/FEBRUARY 2019

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SCOOP

FINDING IT HARD TO GET OUTSIDE THIS WINTER?

READ OUR DIGITAL

DECEMBER ISSUE.

Sometimes, saying “new year, new me,” isn’t enough to actually get you out the door.

Esepecially with Chicago’s brutal winters, motivation this time of year can be hard to find. However, we talked to coaches and other experts on tips to make sure you don’t fall too far behind in our December issue, which is online!

Largest Indoor Triathlon Series LIFE TIME TRI IS EXPANDING Capitalizing on an incredible 2018 season, Life Time Tri is proud to expand to 100 Indoor Triathlon locations in late January 2019, from 60 in 2018. The series is the largest in the country, and offers an inspirationally-charged, safe and simulated environment for athletes of all fitness levels. In fact, 60 percent of 2018 participants had no triathlon experience at all.

The indoor triathlon is based on time rather than distance — meaning you receive points for going further in a specific period of time, not going faster over a fi xed distance. The total event lasts for 75 minutes, consisting of: • Swim: 10 minutes in the pool • Transition 1: 10-minutes (move from the pool to cycle studio) • Bike: 30 minutes on an indoor bike • Transition 2: 5-minutes (move from the cycle studio to treadmills) • Run: 20 minutes on a treadmill

GET CONNECTED! Are you following Chicago Athlete on social media? Join the conversation today to stay up to date on everything in the Chicago endurance scene.

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Participants are graded on a curve. The furthest distance in each category gets the most points (actual number is based on total participants) and the shortest receives one point. Your “score” for the discipline is based on the points you achieve. All three disciplines count equally toward your fi nal score. Therefore, your rank and score will not be determined until all participants have completed the event.

There is also a relay team option available. All 2019 participants will receive a 16 oz double wall stainless-steel thermal tumbler, a swim cap, and a $10 off coupon for the 2019 Life Time Tri outdoor events.

Illinois events begin on January 20, and take place at nine Life Time Fitness locations in the area. For more information, visit https://www.lifetimetri.com/ events/indoortri/.

Also in that issue you will find healthy recipes that will satisfy those comfort food cravings, and some interesting statistics from the 2018 Chicago race season. Find it at mychicagoathlete.com/ issues now.

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OUT THE DIGITAL ISSUE

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RILEY MCINERNEY

“I started running like most kids: in middle school track.

However, my dad was a college coach and a former NCAA All-American distance runner, so running was in my blood. I quickly found success and carried it over to high school where I joined cross country and that’s when I fell in love with the sport. I was a four-time state qualifier in both cross country and track, and All-State athlete in both sports. After high school, I stayed in town and went to Eastern Illinois University. I was a multiple time All-OVC in cross country, indoor, and outdoor track. I was also a part of three OVC Championship track teams in 2015, 2016, and 2017. In my final race, I broke the school record in the 3000m Steeplechase at the NCAA West Regional. Although I’m done competing collegiately, I’m still training and trying to work my way towards the USATF Championships and the Olympic Trials. I’m currently a volunteer assistant coach at EIU and I’m training with the team there, and I teach PE at an elementary school in town.” McInerney recently took second at the Allstate Hot Chocolate Chicago 15k, with a time of 48:32.

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Riley’s PRs 5k: 14:10 | 10k: 29:04 | Half Marathon: 1:04:23 | Marathon: 2:17:15

GRACE WASIELEWSKI

“I grew up before Title IX. My school did not have any track & field or cross country running for girls, so I didn’t do any sports in school.

I started running in my 30s, jogged on and off for the next 10 years until a co-worker got me interested in races when he signed up and ran the Chicago Marathon; he inspired me to start running (very slow) in smaller 5k and 10k races. I am thankful to this day that I ran into Dave and Ann (the Fast Track Racing Team before it was even that team) and was invited to train with the dozen or so people at the time, more than 10 years ago. My most recent accomplishment was winning my age group at the New York Marathon in 2018. I have won my age group at the 2013 Chicago Marathon, took 2nd AG at the Tokyo Marathon in 2014, and 4th AG at Boston in 2014. I have been part of the CARA running circuit for years and was inducted into the CARA Hall of Fame in 2013. My times aren’t super fast, but I hope to keep going to let others know that age is not an excuse.”

For national marketplace advertising information call Brook Gardner at 541-617-0885.

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Grace’s PRs 5k: 20:50 | 10k: 43:53 | Half Marathon: 1:34:44 | Marathon: 3:29:51

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For national marketplace advertising information For national marketplace call Brook Gardner information at 541-617-0885. advertising call Brook Gardner at 541-617-0885.

editor@mychicagoathlete.com

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NUTRITION

9 HOTTEST NUTRITION TRENDS FOR 2019

Natural Grocers, America’s Nutrition Education Expert, surveyed more than 70 of the company’s nutrition experts and pored over the latest research to identify the expected top 10 breakout trends in nutrition and health in 2019.

Shelby Miller, Natural Grocers’ Manager of Nutrition, Research and Education, pinpoints the most anticipated health, nutrition and food trends in the New Year.

1. Mitochondrial optimization will keep healthy fats in focus Mitochondria are our cells’ “power plants,” converting oxygen and food into the energy our body needs to stay alive and thrive. Mitochondria function at their best when fueled by fat, not carbs. In 2019, expect to hear more about mitochondrial health and look to see brands embracing more highfat focused and ketogenic products to support optimal mitochondrial function.

2. Collagen and bone broth are easier than ever Supplement companies will continue to offer an array of collagen products, including collagen powders, gummies and drinks; marine collagen powders; and even vegan-friendly collagen precursors. Companies are looking for unique and simple ways for consumers to try out bone broth, including bone broth protein bars, pre-made soups and even bone-broth infused coffee!

3. Sorry sugar, we’re breaking up with you In 2019, consumers will continue to become aware of how much sugar is insidiously added to almost everything we eat. Look in your pantry and refrigerator and you’re likely to find the major culprits— ketchup, barbecue sauce, flavored yogurts, coffee creamers, chips, breads, cereals, spaghetti sauce, fruit juice, sports drinks and even bacon!

4. The shroom boom Mushrooms hold the power to support the immune system, blood sugar balance, brain health, liver health, respiratory health, hormone balance and can even boost energy levels. The stunning benefits of mushrooms are influencing new grocery products. We’ll continue to see the category grow, with more mushroom teas, tonics, broths and coffees making an appearance in 2019.

5. Nootropics + neuroplasticity The discovery of neuroplasticity has led to 10

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the explosion of natural nootropics. Nootropics are substances that can be taken to improve mental performance in healthy people (one of the most well-known nootropics is the caffeine found in the beloved cup of morning coffee) and they are most often used to boost memory, focus, creativity, intelligence and motivation.

6. Promoting the body’s ability to heal itself We will see companies meet the demands of consumers who want to swap their use of over-the-counter (OTC) meds and prescription drugs for natural remedies that support the body in healing. Instead of opening the medicine cabinet, people will use a combination of lifestyle choices, herbal remedies and vitamin supplementation to support the body in times of discomfort.

7. Green beauty boom A recent study revealed that your deodorant and lotion are potentially as toxic as your vehicle’s tailpipe!

Consumers are becoming more aware about the slew of chemicals that come from body care products, including ubiquitous endocrine disruptors, and are looking for products with ingredient lists that don’t require a chemistry degree to understand.

8. Ingredient lists over nutrition facts Nutrition labels will be demoted and instead, consumers will read and make food choices based on ingredient labels. The days of counting every single calorie are nearing an end.

The year will foster a friendlier relationship with food that focuses on simple, clean ingredients in products made with whole, real foods.

9. Love your liver In 2018 we were shocked to learn that millennials are getting fatty liver disease faster than any other age group. Consumers will clean up their diets, ditching culprits like high fructose corn syrup and vegetable oils and will embrace “mocktails” to reduce alcohol consumption. We also predict an increase in sales of herbal supplements that support liver health, like milk thistle and berberine.

Recipes

BEFORE THE START LINE MENU OPTION

Recipe source: abeautifulplate.com

Loaded Winter Salad with radicchio, pear, gorgonzola and pomegranate Heading into a new year means starting a new diet for many.

While salads don’t seem like the most comforting or desirable meal during the winter months, this vegetarian, gluten free option will change your mind on that.

INGREDIENTS Dressing: 2 tbsp fig balsamic vinegar (or high-quality balsamic vinegar) 2 tsp fresh lemon juice 3/4 tsp Dijon mustard 2 tbsp toasted walnut oil 2 tbsp extra virgin olive oil 1 garlic clove 3 pinches of salt freshly ground black pepper Salad: 1 head of radicchio 2.5 oz mixed baby greens 2 Bosc pears, cored, quartered and sliced into 1/2-inch chunks 3/4 cup toasted walnuts, roughly chopped 1/2 cup fresh pomegranate arils 3 oz gorgonzola cheese, crumbled Instructions 1. In a small bowl, whisk together the balsamic vinegar, lemon juice, and Dijon mustard. Slowly pour in the walnut oil, followed by the olive oil, whisking continuously with your other hand, until the mixture is emulsified. Smash the garlic clove with a side of a knife and add it to the vinaigrette. Season with salt and pepper to taste. Set aside.

2. Slice the radicchio in half, remove the core, and slice the radicchio perpendicularly into 3/4-inch-thick ribbons. Combine the radicchio and mixed greens in a large salad bowl. Add the pear chunks, walnuts, and pomegranate arils. Slowly add the vinaigrette to lightly coat the greens, and gently toss the salad. Top the salad with the crumbled gorgonzola cheese and serve immediately.

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Speed Work

STEPPING OUTSIDE YOUR COMFORT ZONE

Most runners have heard it before: they should incorporate speedwork into their training.

However, one of the biggest barriers to stepping on the track is a fear of something unfamiliar.

With speed work, you literally are getting into a new heart rate zone outside of your normal routine, thus the physical discomfort.

Speed work can be intimidating, challenging and sometimes even confusing. Runners have concerns about how to implement it safely into their routine. Speedwork is also an area where a bit more precision and calculation are needed. The first step to getting outside your comfort zone can be a big one.

What is Considered Speed Work?

To put it simply, speed work is essentially any running done in intervals faster than your typical easy or long run pace. Most speed work is run anywhere between your 10k and one-mile race pace. If you are not familiar with your paces, then the goal of speed work for you is to push yourself into a new heart rate zone and run at speeds you haven’t run at before.

Getting Started Adding speed work to your training can drastically improve your times at any distance.

One of the main reasons you do longer continuous running is to have the aerobic base to do more speed workouts and recover faster between intervals. Ultimately, you are trying to combine your endurance with speed and hold a desired pace for longer periods of time.

APRIL 13 C H I CA G O C A RA C IRC U IT RR CA C HAMP IO NS HIP CU STO M F I NIS HE R MEDAL PR EMIUM LONG S L EE VE TEC H SH IRT U NIQ UE T RA C K FIN SH FRE E B E E R!

Speaking Speed Speed workouts have a different format than your typical easy run and it can be a bit confusing or intimidating to first timers. The workout itself is run in an interval style, meaning you will have work and rest periods built in.

Each workout typically includes the following: Warm-up: 5-10min easy jog warm-up (don’t worry about pace, just warm up the body)

L A KE F RO NT 1 0 . C O M

Workout: This is the actual “hard” part of the workout. All workouts will be listed in either distance or time. For beginners, it is better to start with time-based workouts rather than distance. Each workout will also have a number of sets listed along with a pace and a rest interval. To start you will want to keep the workouts short and sweet.

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• Example: 4 (sets) of 30 seconds (time interval) at 5k (pace to run at) with 2-minute recovery jog • Short hand it will look like: 4 x 30 sec @ 5k pace w/2min recovery jog Cool-down: 5-15min cool-down to improve the recovery process Workouts can also be written for distance. The longer the speed interval, the more you will have to pace yourself. Any faster work will be beneficial, so don’t be in a rush.

Pace This is important and necessary to calculate in order to prevent injury and excessive muscle soreness. Whether you run a 5K in 30 minutes or in 15 minutes, there is a general pace that you can sustain for a given distance or time. To figure out your pace for various distances, there are dozens of online charts and mobile apps to plug in your goal times to get training times. Once you have those paces, stick to them during your workouts.

A bit of trial an error will occur, but you will quickly find what works for you. You want to feel tired, but not exhausted after the workout.

Where and When?

Incorporating any type of speed work can be difficult, but not impossible during the long Chicago winters. The good news is speedwork can be done almost anywhere—treadmill, track, roads, trails etc. Traditionally, however, speed work is done on a track. The principles will be the same regardless of where you train. The best time during the week to do speed work is early-to mid-week to allow for proper recovery.

Think ‘fast but relaxed’ As much as you are trying to push into a new training zone you still want to hold back just a little. It seems counterintuitive because most think that speed work is all about straining and running as hard as you can; speed work should be challenging but not break your body down.

Focus on leg turnover, increasing your heart rate and smooth running mechanics. You don’t need to be vomiting on the track after you are done.

CARA runs weekly speed workouts as a part of the winter-spring half and full marathon programs. For more information you can contact tim@cararuns.org.

By Tim Bradley

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 2018 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 2019 March/April issue. Send in your votes today.

JANUARY

Douglas Beattie

Missy Bacik

MARCH/APRIL

Daniel Kittaka

AUGUST/SEPTEMBER

Tyler Woodward

Jane Bareikis

Jamie Hershfang

OCTOBER

Emisael Favela

Erika Edmonson

MAY/JUNE

Ryan Jaskiewicz

Susan Niswander

NOVEMBER/DECEMBER

Alan Peterson

Ruth Garippo

VOTE

MAIL THIS FORM TO: Chicago Athlete 7842 N. Lincoln Ave. Skokie, IL 60077

VISIT: www.mychicagoathlete.com YOUR NAME: ________________________________ One vote per person

Distributed by Clif Bar & Compan y, Emer yville, CA 94608 U.S.A. • 1-800-CLIFBAR M–F 8–5 PST ©2012 Clif Bar & Company • CLIF, BUILDER’S and LUNA are registered trademarks of Clif Bar & Company CB12.998

EVERYDAY ATHLETE

same disease,” Fletcher says. “My mom always wanted me to be involved in sports, but I had no interest in any of them. I started running after she passed away, so sadly she never got to be there to see me cross a finish line or have me show her my new medal. I like to believe she can see me on the course from heaven. “

“WHAT I ENJOY MOST ABOUT RUNNING IS KNOWING THAT I HAVE COME FROM BEING THE GUY THAT WAS PICKED LAST IN GYM CLASS TO RUNNING FULL MARATHONS, AND NOW AM LOOKING TO QUALIFY FOR BOSTON.” — TIM FLETCHER Fletcher’s goals for the 2019 Chicago Marathon are to beat 4:25 – his current personal best is 4:46:15. He pictures himself making the last turn of the course, and seeing the finish line and clock with plenty of time to reach his target.

He also has a long-term goal too: to be a Boston Qualifier in the next five years. To accomplish this, he sets goals for each marathon to advance to the next age group’s qualifying time with each race. The first time he was able to do that was the 2018 Chicagoland Spring Marathon when he beat 4:55:00 for the first time. Future goals are 4:40, then 4:25 and so on until he can beat 3:25(BQ).

Tim Fletcher CHARITY: PURPLE POWER

Five years ago, when Tim Fletcher’s friend invited him to run a 5k, he realized his best excuse not to was a coffee and movie date on his couch. Realizing this was not a good excuse, he laced up his shoes and went out.

Upon completing his first half, Fletcher entered the lottery for the 2017 Bank of America Chicago Marathon, to which he was accepted for. Since that, he’s run two to three marathons each year.

In October, Fletcher will run his seventh marathon.

However, running marathons is more than just a personal accomplishment to Fletcher; he is a member of Project Purple Charity which specializes in pancreatic cancer awareness and research.

After finishing that 5k, Fletcher realized he needed to make a change. “I was disappointed that I wasn’t even able to run one mile,” he explains. “So I trained myself to run better and eventually moved on to 8ks, 10ks, then eventually a half marathon, then finally a full marathon.”

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“I had lost my mom to pancreatic cancer in 2013 and I wanted to choose a charity whose mission it was to help people that have the

“What I enjoy most about running is knowing that I have come from being the guy that was picked last in gym class to running full marathons, and now am looking to qualify for Boston,” he ref lects.

While he has a great support system tracking him in his journey, he knows his mom is his number one fan, and continues to run for her.

If you would like to support Purple Power in Tim’s name please see his fundraising page:

www.crowdrise.com/o/en/campaign/project-purple-chicago-marathon-2019/tim-fletcher By: Mark Buciak

The scenic course highlights Chicago’s historic south shore and features a traffic-free Lake Shore Drive–the only Chicago race to completely shut down this main transportation artery. Runners traverse the streets of Hyde Park and the Museum of Science and Industry Campus before taking on the north and south Lake Shore Drive lanes and

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chicagohalfmarathon.com

finishing at the Statue of the Republic or “Golden Lady” as she’s known to locals.

CYCLING ENTHUSIASTS

Learn from the Pros HOW TO CREATE AN EFFECTIVE AND BALANCED SEASON PLAN TO HELP ACHIEVE YOUR GOALS The dead of Midwest winter is the perfect time to start planning out the upcoming season, but how do you set those goals that keep you motivated?

Two Chicago-area athletes with heaps of winter training and goal-setting experience weigh in: Meet Marissa Castner and Maria Larkin. Castner runs competitively both locally (Team Sugar Runs) and nationally (she’s a member of Oiselle’s national running club, the Oiselle Volée). Larkin is the reigning state cyclocross champion, a threetime medalist at the Irish National Cyclocross Championships, and the first woman to represent Ireland in the Elite World Championships.

Before you plan your season, ask yourself: Why are you doing this? Are you targeting a result at a specific event? Do you want to set a new PR? Do you simply want to get healthier and stronger?

These motivations determine your goals and approach to season planning.

If you’re brand new to a sport, you’ll want to aim to do a broad spectrum of events in your discipline—and under a variety of settings and weather conditions. It takes a season or two to figure out your niche. Once you figure out what you really want to do well in and enjoy, you build out a schedule.

For Castner, the marathon takes center stage in goal setting and planning.

“I usually choose one or two goal marathons a year and add in a couple races of shorter distances ranging from 5k to half-marathon as fitness check-ins and to keep training interesting,” Castner says. These key events dictate everything else in the season. All other races are treated as “workouts that won’t interfere with the rest of my training…[and] sticking to one or two marathons 16

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a year also ensures I can get adequate recovery time and prevent the mental burn-out that often comes with racing too often.”

Larkin breaks her goals down even further; some rooted in experience, others in results.

“An experience goal is something like ‘do X race’, ‘ride a world famous climb’,” whereas results goals are more associated with metrics, like “I will upgrade to Cat 1, achieve a top 20 at a UCI race, etc.” As the year progresses, “you have a variety of goals that you can meet.” It keeps your mind fresh, and your outlook positive.

Always keep in mind that sometimes the stressors of a results-based goal (particularly if you miss the mark), need to be balanced with accomplishing an experienced-oriented goal. Recognizing Annie Byrne, owner of BFF Bikes and mastermind behind Feel the Byrne, on this score, Larkin says she always tries to set S.M.A.R.T. goals for the season.

“That means specific, measurable, attainable, realistic and timely,” Larkin adds. “It sounds cliché but it does really help to evaluate.”

Though both are committed athletes, they also have careers they balance their training and racing alongside—Castner is a chemical and biomolecular engineer, while Larkin is an architect. Work-life and training-life have to hit some sort of balance in order for goals in either to be achievable.

Castner stressed the need to trust your intuition and self-knowledge, and often reminds herself that a training plan that is executed with 100 percent perfection is the exception, not the rule.

“My work schedule can be unpredictable, but I’ve done my best to break down the barriers that prevent me from getting my workouts in,” Castner says. “Someone once told me there was no way I’d ever hit my marathon goals working a job where I regularly get 10,000 steps a day.

Not enough recovery, they said. [But I know] I am a better human mentally and physically when I am not stuck in a cube all day....You have to find what works for you, and it doesn’t have to be what works for anyone else.”

While it’s important to set goals that push you to your limit, you also need to remind yourself to practice a bit of grace and forgiveness during the process. Training is 80 percent of the battle, but sometimes life gets in the way. You can get sick. You can mentally pop on race day. In any season, you will never meet 100 percent of your goals, 100 percent of the time.

“Sometimes there’s just someone else who’s better,” says Larkin. “Each year I have to deal with the disappointment of putting in the work and not coming away with the final prize. It has been important for me to remember that no matter what goal I’ve set, I’m never ‘entitled’ to achieve that goal simply because I’ve put in the work.”

Throughout the goal-setting and training-plan process, always know that there’s a community out there who will happily provide guidance and support. Books are great, but your fellow athletes are a real resource.

“Seek out more experienced athletes and pick their brains,” Castner advises. “We all love to ramble on about this stuff!”

By Lindsay Knight

Celebrating 40 years!

Get ready to go green and get your Irish on at the 40th annual Bank of America Shamrock Shuffle on Sunday, March 24, 2019.

Sign up today at shamrockshuffle.com.

ACTIVE

kids

kid

**

athlete o f the m ont h

*

Riley Dunnett

*

Riley Dunnett, age 8, is a second

grader at Western Avenue School in Geneva. Riley enjoys running,

Winter is Swim Season

biking, swimming, hiking, camping,

TEACH THEM LIFE SAVING SKILLS TO KEEP THEM SAFE

Keeping our kids healthy and safe is the top mission for parents. We make sure that our kids eat well, experience a good education, become good citizens and stay active. Aside from consuming plenty of brightly colored vegetables, the ability to swim is one of the most important components of a growing up healthily.

A recent study by the University of Memphis and the University of Nevada-Las Vegas shows that although there has been a 5-10 percent improvement in the percentage of American kids who can swim since 2010, there is still much work to be done. According to the study, “Nearly 64 percent of African-American children, 45 percent of Hispanic children and 40 percent of Caucasian children have no/low swimming ability, putting them at risk for drowning. A concerning finding was that 87 percent of swimmers with no or low ability plan to go to a swimming facility this summer at least once.”

The USA Swimming Foundation sponsors the “Make a Splash” program, a national child-focused water safety program. Make a Splash Local Partners are swim lesson providers who agree to offer free or reduced-cost swim lessons and/or water safety education to children and families in their community.

Local Partner programs are vetted by the USA Swimming Foundation to ensure strict adherence of industry best practices. The website offers a location-based swim lesson finder. If you plug in your zip code, the finder lists nearby locations and contact information for swim lessons.

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Many swim programs offer classes for kids as young as 6 months old with their parent. These “Parent and Tot” swim classes make the pool a familiar and pleasant place. The feeling of “fun” rather than “fear” allows the process of learning how to swim go more smoothly for both kids and parents. Although toddlers may enjoy water classes with their parents, they will still need constant, vigilant supervision around any amount of water until they are much older. Once kids are in pre-school, they are developmentally ready to learn basic stroke mechanics.

If your swimmer, (6 or older), shows a strong interest in swimming, they may be ready to try a swim team. Swim teams range from year-round, competitive teams to seven-week summer club teams. The Make a Splash swim lesson finder is also a great source for swim team information.

Talk to other families to understand the character of each team. Some teams focus on producing top level swimmers, others are more inclusive to all abilities. No matter what the swim team’s mission, make sure that the team puts energy into making swimming a fun experience with peers.

Winter is a great time to help your child live a safe and healthy life by taking swim lessons or participating on a youth swim team. Swimming is a life-long activity and a crucial life-skill. Eat those vegetables and make a splash this winter.

exploring new places and jumping on the trampoline. Her hobbies

include drawing, writing stories and conducting science experiments.

Riley swims for the Riptides and Geneva River Rats swim teams.

She was 2018 summer conference champion (medley relay, 25

1

backstroke) and 2017 summer

conference champion (25 free, 25

backstroke). As a triathlete (MMTT),

*

Riley has won her age group at numerous youth triathlons and tri

*

series including RipRoar, USAT

1

Splash and Dash, Chicago Kids Tri and MMTT Kids Tri. She has finished in the top ten at the USAT Youth National Championships twice.

Riley loves to compete and always does so with a huge smile on her face. She displays great sportsmanship by always treating her competition and teammates with kindness and respect.

To nominate a Kid of the Month,

By Christine Palmquist

email editor@mychicagoathlete.com

Every October runners from around the world discover Chicago at the Bank of America Chicago Marathon. Join us on Sunday, October 13, 2019 for the 42nd annual event. Apply today at chicagomarathon.com.

MASTER

your sport

BY: CHRIS LEWIS

LOCAL MASTERS SWIMMING PROGRAMS OFFER E N D L E S S B E N E F I T S F O R E N D U R A N C E AT H L E T E S

BECOME THE ATHLETE YOU WANT TO BE IN 2019 BY TRAINING IN THE POOL THIS WINTER. As MJ Gasik reflects on her experiences as a USAT, Ironman U and U.S. Masters Swimming (USMS) Level 4 Certified Coach at Tri Right Coaching, she believes she’s asked one question more than any other: “Am I good enough to join a Masters swimming program?”

The question isn’t overly surprising; most people feel intimidated when they first consider joining a Masters swimming program, but there are options to help ease this anxiety. Not only can participants receive individual swim instruction before continuing the program (especially if they believe they’re not quite ready for its requirements), but they can also partake in free trials at most Masters swimming facilities across Chicagoland.

Getting Your Feet Wet

“Kick the tires on a few different programs. If you’re looking for coaching and feedback, see which Masters Swimming program offers that,” says John Fitzpatrick, founder and head coach at Chicago Blue Dolphins. “Also, see if there are lanes (at about your speed) that will push you.”

Once you participate in some free trials and find the program that’s the most ideal for you, it’s important to then focus on increasing your endurance and fitness, which will ultimately improve your confidence and overall experiences in Masters swimming, leading to a potentially long association with your chosen

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program. Ask yourself why you’re getting in the pool in the first place, and determine how you hope to achieve your short- and long-term goals.

“It can be as simple as fitness or it can be a specific race-oriented goal,” states Laurel Liberty, the head coach at Libertyville Masters. “Both the athlete and the coach should know why they are there.”

She adds, “Goals help you get the most out of your practice and avoid just following the black line. In addition, goals help coaches direct the workouts and keep athletes on track.”

These goals should also be revised frequently, which is not always easy, considering your many daily responsibilities. But if you don’t stick to a plan, you won’t succeed in a Masters Swimming program. Not to mention, you should not focus on your times or speed until you’ve consistently practiced in the pool for two to three weeks, regardless of how fit you may be.

Once you’ve practiced regularly and are determined to improve your speed and efficiency, you must focus on your technique, receive feedback from a coach, use your whole body to swim and learn how to swim all four strokes.

“Variety is the spice of life and will prevent over-use injuries. Swim at least 25 percent of your workout time with non-freestyle strokes,” says Sue Welker, head coach and founder, Naperville Waves Swim Club.

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37 21

“This will help balance your body, increase your awareness of the water and prevent injury.”

Tackling the Waves Year-Round

Although Masters swimming programs are especially ideal during the wintertime, when many triathletes prefer to only train inside, you should consider participating in a program year-round, according to Liberty. After all, the fall and winter is the best time for endurance athletes to build an aerobic base, work on their stroke mechanics and make any technical changes they’d like to implement before the spring and summer.

In addition, endurance athletes must be prepared to complete quite a few sets off the pace clock.

Fixed intervals are expected, and athletes must also learn how to circle swim, pace themselves and have an appropriate amount of space between themselves and whoever is swimming in front of them. The sets are also likely to have a higher intensity than what many swimmers are used to, according to Fitzpatrick.

On the other hand, spring is the most ideal season to focus on sprinting, as the USMS Spring Nationals typically occurs in late April or early May. Once athletes build their speed during the spring, they will then train for open water swimming in the summertime, from lake swims to simulated open water swims in pools.

“Some groups will also do more non-freestyle strokes,” he adds. “The butterfly is always a hard sell for triathletes, but, by becoming a better backstroker and breaststroker, you’ll have two more strokes to add to your swimming arsenal.

And, as a result, you’ll work different muscles and have a fall back on race day if freestyle is more challenging because of water conditions.”

“A typical practice for us is about 3,500 yards, half of which is a warm up. The main set is usually anywhere from 1,500 to 2,500 yards of variations in speeds,” Liberty states. “It’s designed around our goals and whatever time of year it is.”

With regards to this variation, all Masters swimming workouts are provided in a structured environment, one that primarily involves interval training—with intervals ranging from 25 to 500 yards—according to David Polkow, head coach of the West Suburban Multi Sport Masters Team and president of West Suburban Multi Sport Club.

“Training incorporates all aspects of the sport, as we have days that focus on technique, distance, sprints and stroke,” Polkow says.

“Distance swimmers sprint, sprinters do distance and our fitness group

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has a great workout. It’s all done at their level— and it all comes together to make athletes more well-rounded.”

MYCHICAGOATHLETE.COM

Welker recommends endurance athletes to swim two to three times a week to improve their endurance and fitness. Each workout should include a proper balance between a warm up and a main set, while also spending five to ten minutes to “cool down” a bit after the main set.

“Many athletes also participate in dryland or other training to supplement their swimming.

Our particular program holds practices for 45 to 90 minutes per session from four to eight times a week, depending on the site and time of year,” states Chris Colburn, head Masters coach at Academy Bullets Swim Club. “We swim anywhere from 1,300 to 5,000 yards per practice, depending on our focus.”

Corinne Grotenhuis, owner and coach of the Elgin Blue Wave Masters Swim Team, slowly adds yardage to her practices every week. Athletes are provided plenty of rest after each set, and all four strokes are used during each workout.

“As the swimmers start to feel more comfortable in the water, more yardage will be added,” she says. “Usually by the end of November, pending the lane, swimmers may get up to 4,000 yards.”

Conditioning, Competition and Camaraderie

While most endurance events are pretty taxing on the athlete’s body, swimming is the one discipline that protects muscles and joints from frequent pounding and other repetitive motions.

“Swimming also really develops core strength, as it’s a total body workout,” Welker says. “Just ask any ultra-runner how difficult swimming is.”

“Swimming is a great cross-training exercise, especially for runners, as the emphasis is on the upper body and core musculature,” says Mary Pohlmann, M.D., Ph.D., USMS Certified Level 2 Coach, Saluki Masters Swim Club. “Thus, there is the opportunity to give the lower extremities some reprieve from the repetitive high impact of running.”

In addition to conditioning different muscle groups and injury prevention, doing some off-season swimming can help improve form and technique.

“By fixing all aspects of athletes’ strokes, they will be more efficient, relaxed and comfortable

in the water, which helps when race day nerves come into play,” explains Jayne Artwick, Masters coach at Swift Aquatics.

Triathletes’ improvement in pacing must not be overlooked either, as Masters Swimming workouts incorporate interval training so that triathletes don’t just swim whichever distances they believe they can finish during a given time period.

“For example, by keeping track of one’s time on a pace clock during a set of four 50-yard swims, with each 50 being swum faster than the previous 50, an athlete can develop knowledge of the muscle exertion needed to achieve a slow, medium and fast pace,” adds Pohlmann.

With regards to pacing, Fitzpatrick advises triathletes to conduct some of their training at a higher intensity level so that they can broaden their fitness and learn how to coordinate their movements at slower and faster paces.

“Speedier muscles” will be necessary when you start and finish your race, as well as when you pass other swimmers. If you can develop them as much as possible while you train, you’ll be well prepared for race day.

“SOMETIMES IT’S HARD FOR THE SWIMMER TO PERCEIVE IF THEY ARE USING PROPER TECHNIQUES ON THEIR OWN, SO A COACH IS CRITICAL.”

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The motivation of swimming with a variety of swimmers in one lane—who are all trying to complete the same workout as you—is also significant. Not only will you meet new friends, but you’ll also be motivated to improve, especially when you compare your times with other swimmers, as some will be more experienced and faster than you. And you’ll be held accountable by your fellow peers to continue to improve.

“When you swim with other people who are faster than you, there is a visible physical gap that shows you just how much you need to improve,” states Craig Strong, a swimming, cycling and triathlon coach at Chicago Endurance Sports.

“This gives you a real-time and objective goal that is more helpful than simply chasing after a number.”

You’re Not Diving in Alone

One of the largest benefits of seeking a Masters swimming program, and one that’s often unique to endurance athletes, is having a coach. As swimming is such a technical sport, the more trained eyes that observe your stroke, the better, as coaches will notice bad habits and offer insights on how you can improve your stroke and overall performance on a long-term basis.

“Focus on one aspect of correcting your stroke and get that part stronger by readjusting until it feels smoother.

One small technique change can really make or break getting stronger,” says Kate Schnatterbeck, a certified USAT and ASCA coach, who is also the president, owner and founder of Tri-umph, Inc. “Sometimes it’s hard for the swimmer to perceive if they are using proper techniques on their own, so a coach is critical.”

“I usually use an app on my iPad to tape swimmers and then share videos with them right away so that they can see what I see,” says Susan Scanlan, Masters Swimming coach at Sage YMCA. “I point out what is hindering them and give a suggestion for fixing the problem. I will then tape them again later on in the practice, show them any changes (using a split screen) and provide additional suggestions for improvements.”

And as you search for a Masters Swimming program in your area, remember that each one is different; a program that’s ideal for your friend may not be the best fit for you.

“Find a program that has a qualified coaching staff— coaches that are actively engaged throughout your workouts,” Gasik says. “And make sure all swimmers can have their own unique goals.”

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Kenosha!

DANREY

TOTH

Q How did your running career begin?

A I never had to exercise to lose weight or had any health

issue, but due to personal life changes, I decided to start take care of myself, mentally and physically. In January 2013, I started running two 0.1 mile loops running at the YMCA indoor track; once I hit the 60 loops, I couldn’t keep track, and I started running outside. The more I ran, the more I liked it. In 2014 I signed up for the Chicago Marathon through Alzheimer Stars, but I never finished my training due to a stress fracture. I was determined to finish the marathon for those people donated money for me, so my doctor told me to take eight weeks off from running so I could finish the marathon, and I ran/walked through the course.

Q Tell us about your journey qualifying for Boston.

A I had never heard of the Boston Marathon until I

LOCAL

BOSTON

RUNNER PROFILES Last year, 896 Illinoisan runners represented at the 2018 Boston Marathon, so this year, we wanted to talk to a few of them heading out there in 2019. From first timers to veterans, learn about their goals and training plans, and cheer for them on April 15!

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finished my first 20-mile training run in 3:05, working towards that year’s Chicago Marathon. My friend told me that was a BQ, but I didn’t know what that was.

So, on marathon day, I stood in the corral by myself; I didn’t even know that there were pacers in the race, and I had no gels or anything special. I just ran like what I did for my first 20 mile training run, and at the 20-mile marker, I was under just three hours. I was tired, but I kept going to keep the pace under 10 minutes. My official time was 3:55, and I got a BQ on accident. Since that 2015 Chicago Marathon, I have run many marathons, and have achieved a BQ time in each one.

Q What does your training plan look like?

A Honestly, I don’t follow a training plan closely.

My friend suggested I pick a plan from Hal Higdon’s website, and I picked marathon three, because I only have to run three times a week. I don’t really do speed work or tempo runs, just one 20 miler.

Q How did your running career begin?

A I started running in eighth grade cross country.

The first day of practice we ran through the school halls, which I thought was amazing since we were breaking the rules in school to walk. I ran all four years of cross country and track in high school, and at Wisconsin-Whitewater. Then, I ran a half marathon where I placed in the top 50. Eventually, I did a full marathon.

Q Tell us about your journey qualifying for Boston.

A Running Boston is everything that everybody says;

GR

everybody should run it once. I’ve been fortunate to run it five times since 2010. This year qualifying for Boston has been the most challenging and rewarding.

I qualified in 2016, 2017 and 2018, but was denied because of the cutoffs. It is very heartbreaking to do all the work and to come up a bit short. So for 2019, I knew I had to get faster, and qualify under three hours. I joined a running group in the Milwaukee area, and started doing speed workouts to get faster.

At the Oshkosh Marathon in April, on my birthday, I qualified with a 2:59.

TO GIVE BACK TO THE RUNNING

OTHER PEOPLE

OE DE

my joy for running. I want continue to give back to the running community and inspire other people to enjoy running by pacing and volunteering for races, and helping others to train for their marathons.

Q What are your goals for the 2019 race?

I’ve spent most of 2018 being so invested to get into Boston and running so many marathons (six), this year I would like to focus on having fun, especially in Boston. Sometimes we get so set on a goal that we forget to look at the big picture which is to do the best you can, enjoy the scenery, and have fun. I would like to try and do a triathlon or two just to change it up. And I’d also like to try and get into another major marathon.

HR

Q What are your goals for the 2019 race?

A In 2019, I don’t want to keep chasing a PR; it will ruin

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E N J OY R U N N I N G .”

TO

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CO M M U N I T Y AND I N S PI R E

FI

CONTINUE

IF

“I WANT TO

Q What does your training plan look like?

My training plan is simple: Build an endurance base, then add some speed to it. Usually I’d like to run about 90-100 Miles a week, 15 a day. It’s hard to do that all at once so I break it apart by day and how much time I have. The older I’m getting though, the more I know I need to listen to my body.

R JANUARY/FEBRUARY 2019

27

JASON

MODERI

Q How did your running career begin?

A In high school, I couldn’t understand why anyone

could run for fun, but as soon as I raced a 5k in my 30s, the thrill of competing was an instant rush and I was hooked. I did my first full in 2011, where I bonked at 16 miles but came back determined to finish in 2012. I’ve now completed over 200 races for my career.

Q Tell us about your journey qualifying for Boston.

A I ran Boston in 2014. It was the year after

the bombing, and you never saw a more secure city in your life than on that day. I finished in 3:06:50 and was disappointed I couldn’t break 3 hours. After running a PR at Milwaukee 2015 in 2:54:35, I thought I could do a similar result in Boston 2016, but instead I went back and had my worst marathon ever. I’ve now completed nine marathons, with my latest qualification coming this past April in Las Vegas at Mt. Charleston for round three.

Q What does your training plan look like?

A My training plan is very different than most mar-

athoners as I am a low mileage trainer; my body breaks down and is more injury prone. The most I’ve ever run in a week training for a marathon is 52 miles. My base starts at just 25 miles a week. I run almost all of my miles at marathon pace – I find it difficult to ask my body to go 30 seconds faster or more per mile on race day when I’ve trained at a much slower pace. I’ve only done one 20 miler before each race but for Boston 2019, I plan on adding another one about four weeks out instead of the 16. I tend to be a lone wolf while running, no headphones or other distractions. I’m in sales so I welcome the peace.

Q What are your goals for the 2019 race?

A Boston is a special race and I’m doing it a third

time as I’ve yet to figure out the right way to run it.

I’d like to go sub 2:55 as my last three marathons are all in that range, but mostly, I want to avenge my disaster from 2016. Weather is the biggest factor in how a marathoner fares, so here’s hoping 2019 won’t be like 2016 or 2018.

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SHELLY

FUERTE

Q How did your running career begin?

A I started running after I lost a lot of weight and

needed a new goal. My friend, Deb, suggested that I go out on a run with her. My first race was as a part of a relay team for the 2009 Pittsburgh Marathon. The community and camaraderie were what got me hooked. Moving to Chicago rekindled my running after a few years off and joining Team PAWS Chicago solidified my running family.

Q Tell us about your journey qualifying for Boston.

A Well, I did not qualify for Boston since I am a

slower runner. I applied to run the race for charity.

I was accepted by 261 Fearless and have a goal to raise $8,000 to support global running programs for women. The charity was started by Kathrine Switzer who was the first woman to officially complete the Boston marathon, quite famously, with bib #261.

I am chasing the Abbott World Marathon Majors 6-star medal and am running Tokyo and Boston this spring for stars 4&5. I will just have London left!

after completing the Berlin marathon. I am running three to four days a week and am a bit ahead of the Boston schedule because of training for the Tokyo Marathon on March 3. I have the traditional long runs on weekends and speed work midweek. My coach, Denise Sauriol, and I are in touch a lot because I am on the road for 2 months and trying to get the training in while in a new city every day.

Q What are your goals for the 2019 race?

A Well, my goal for Tokyo is to finish under

6 hours. For Boston, I just want to take it all in and relish the experience of running on such a historic course. I want to make a difference by raising money for such a great charity.

E N I R E H D L T E F A N E T

Q What does your training plan look like?

A I dealt with a hamstring/adductor muscle

injury in October so for a while I was taking

Q What are your goals for the 2019 race?

A My number one goal is to give 100 percent

on race day no matter what the conditions are. Additionally, my goals for Boston include running a sub-3:20 marathon, negative splitting the race, and to smile even when it hurts because it is a dream come true to be running Boston for the first time after the journey that it took to get there.

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when I started training for my first marathon in college at 19. The qualifying time for my age

DE

Q Describe your journey qualifying for Boston.

A My journey to qualifying for Boston began

things easy and doing a lot of strengthening exercises to avoid the injury from returning. I expect to add in more speedwork in January and training will really begin. Because I’ve heard Boston is a hilly course, I’ll be making a conscious effort to run my long runs on hilly routes to condition my legs.

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when I realized I liked the running part of soccer more than soccer itself. I joined the track team in the spring of my sophomore year and then cross country in the fall and that’s when things really clicked; I loved that my success was largely dependent on my own work and how much effort I was willing to put in, but that there was a community of people supporting each other’s goals. I transitioned to road racing after high school.

group was 3:35, and I remember thinking, “8:13 per mile pace? I can do that on repeat no problem.” I followed a training plan consistently but I was humbled during the first marathon when I finished in 4:10. I realized it was going to take a lot more dedication. It wasn’t until 2018 that I really found my stride when I started working with a running coach training for the Berlin Marathon, where I completed the race in 3:28 to qualify for my first Boston Marathon. It took me 6 years and 6 attempts to finally run my Boston qualifier, including a DNF in the mix, but I wouldn’t trade my journey for the world.

HR

Q How did your running career begin?

A My running career started in high school

WUES SC

K

Q What does your training plan look like?

A My training started in October, just a month

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9 REASONS TO VOLUNTEER

AT A RACE IN 2019

As you’re planning your 2019 race schedule, consider setting aside a weekend or two to give back to the community that gives so much to you, and volunteer at a local running race or triathlon. While it may be hard to justify giving up weekend hours to not work towards that PR or goal, you actually will be making a bigger difference than you may realize.

Local race directors need all the help they can get at their races to ensure it runs smoothly and they have given us 9 reasons why volunteers are an essential part of the day.

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RUNNING IS A TEAM SPORT

Whether you have been in the local endurance community for a few weeks or several years, chances are you’ve participated in a race that relied on its volunteers. It’s only fair to do your part, and help your fellow athletes out.

“Great volunteers make for great races. You can’t have one without the other,” Bob Richards, Elmhurst Running Club 4 on the 4th.

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GET INVOLVED IN A NEW WAY

From working an aid station to handing out medals at the finish line to helping with set-up and take-down, volunteering is a great way to see the sport from a new perspective.

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A race requires more than just athletes to show up on the day of; it takes months of planning and logistics, often times hundreds of workers and volunteers, and a lot of things to go right in order for race day to be what everyone signed up for.

“Volunteering provides runners with a behindthe-scenes look into some of their favorite races, which then provides a greater appreciation for the work that goes into producing a running event,” Greg Hipp, Chicago Area Runners Association.

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… AND TAKE A LOAD OFF THE BIG GUY.

For volunteers, race day is their one day of work, but for the race director, it’s their last. Help ease their weeks of stress by taking care of little jobs so they can focus on the big ones.

“Our volunteers do everything from serving water along the marathon route, to monitoring the race and everything in between. We also rely on assistance from our local village, Melrose Park’s assistance is very important. Without our volunteers this event would not be such a success,” Joe Ciconte, Spartan 5K.

After doing race after race, you end up recognizing people who are in your similar corral or pace group.

By volunteering, you can see everyone’s journey unfold, and talk to others you may have never interacted with.

“When you volunteer you become part of the athlete’s journey in achieving their goal of finishing the race,” Matt Kidd, Lake in the Hills Triathlon.

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GET INSPIRED …

Races are always inspiring environments because people are overcoming fears and reaching goals.

As a volunteer, you can take it all in more broadly, rather than focusing on your own performance.

“Even if you’re not a runner, seeing the participants reach their goal will inspire you to tackle a goal of your own,” Zach Edmonson, F^3 Lake Half Marathon & 5K.

“Often, volunteers are runners who are injured and decide to give back and still be a part of their favorite events,” Beth Salinger, Fort2Base.

APPRECIATE WHAT GOES INTO IT …

MEET MORE ATHLETES

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… AND BE AN INSPIRATION

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YOU WILL MAKE A DIFFERENCE.

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IT ACTUALLY IS FUN!

You never know how far a smile or cheer can go when someone may be struggling.

“Remember that time someone told you that you were almost there...and actually meant it? Come be that person! Other athletes know exactly what race participants need to hear.” Zach Edmonson, F^3 Lake Half Marathon & 5K.

A few hours goes a long way, and you’ll feel good about yourself after.

“Even though money is needed and a great way to contribute ... giving of one’s time is invaluable!”

Julie Pearson, Race Time Inc.

By simply showing up and helping out, you can enjoy the atmosphere you’ve grown to love, but without the stresses of your own race day, and be more relaxed.

“It’s an experience every runner should have. Try it, you’ll like it,” Bob Richards, Elmhurst Running Club 4 on the 4th.

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JANUARY/FEBRUARY 2019

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RACE RESULTS

TO SEE MORE RESULTS VISIT: WWW.MYCHICAGATHLETE.COM

Lincolnwood Turkey Trot NOVEMBER 18, 2018 LINCOLNWOOD, IL

By Mandi Florip

The Sunday before Thanksgiving, the Village of Lincolnwood held its annual Turkey Trot featuring a 5K and 10K race, as well as a 5K walk. The morning was brisk but the Village had several warming tents and fire pits set up around the start line to keep runners comfortable prior to the start.

The crowd was large but lined up by pace time so it was fairly organized as we began the race.

Just past the first mile, the 5K-ers were routed away from the 10-K racers leaving lots of space for runners to enjoy the scenic streets of Lincolnwood.

The entire race was on the asphalted streets as we wove through the residential neighborhoods.

Male 5k Results 1. Mathew Olech 2. Peter Wenzel 3. Nicolás Delgado 4. Pascal Innocenti 5. Avi Janssen 6. Silvestre Montes 7. Michael Szczepanek 8. Jack Brooks 9. Oso Paisajista Morale 10. Michael Tulsky

15 31 43 38 47 47 39 29 46 17

17:01 18:20 18:35 19:30 19:31 19:31 19:50 19:54 19:58 20:05

Female 5k Results 1. Columba Montes 2. Xochilt Lopez 3. Gloria Romeroa 4. Annika Swan 5. Lizeth Montes 6. Laurel Shapiro 7. Violet Rucci 8. Amy Adkins 9. Yanelise Santiaguillo 10. Nicole Szczepanek

39 11 23 10 11 46 41 25 11 38

18:51 19:31 20:19 20:35 20:50 21:10 21:23 21:30 21:48 21:54

20 29 26 35 19 16 32 17 23

33:26 34:09 35:22 35:22 35:54 36:58 36:58 37:32 37:49 37:53

This is the 21st year for this race, which started in 1998 with just 300 runners, and this year it had over 7,200 participants, one of the largest in the area.

39:32 39:40 39:41 40:58

Male 5k Results 1. Colin Mickow 2. Dan O’Keefe 3. Kallin Khan

Male 10k Results 1. Jaime Marcos JR. 2. Jonny Fernandez 3. Bobby Thompson 4. Marc Lemons 5. Moshe Golber 6. Max Barrios 7. Jordan Reifer 8. James Preucil 9. Adrian Romero 10. Kenneth Borre

Female 10k Results 1. Anneliese Schulz 21 2. Lauren Hintz 26 3. Megan McGreal 26 4. Caileigh Glenn Hinche 25 Name

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Schaumburg Turkey Trot Half Marathon & 5K 5. Melic Bookstein 6. Maureen Musker 7. Faith Zehfuss 8. Elisa Hernandez 9. Elizabeth McGreal 10. Audrey Yasukawa

47 56 17 13 26 68

42:01 42:43 42:54 44:30 44:40 44:44

Naperville Noon Lions Turkey Trot

THURSDAY, NOVEMBER 22, 2018 NAPERVILLE, IL

By Erika Ostrander

Turkey Trots have become an American family tradition on Thanksgiving Day. In the Chicagoland area alone, there are dozens of Thanksgiving-themed races in the weeks leading up to the holiday. This year I ventured out to Naperville for the 21st Naperville Noon Lions Turkey Trot.

All proceeds from this race go to the Naperville Noon Lions, an organization that helps people with vision and hearing impairments. It provides funding for glaucoma testing and visual correction for low income individuals in need or who can’t afford their glasses or hearing aids.

Name

28 23 22 Age

00:14:52 00:15:02 00:15:09 City

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4. Philip Spitzer 5. Will Persin 6. Dan Nehnevaj 7. Daniel Winek 8. Jake Waterman 9. Mitchell Gilbert 10. Eliason Kabasenche

26 18 21 19 27 26 16

00:15:16 00:15:27 00:15:37 00:15:39 00:15:39 00:15:43 00:15:50

Female 5k Results 1. Kaytlin Gilbert 2. Emily Hamilton 3. Madelyn Scopp 4. Audrey Ernst 5. Xochitl Lopez 6. Allie Walters 7. Emily White 8. Lee Bruebach 9. Jillian Neal 10. Megan Baganz

25 21 21 19 11 30 22 49 31 42

00:18:15 00:18:23 00:18:46 00:18:51 00:19:01 00:19:06 00:19:09 00:19:27 00:19:31 00:19:40

Schaumburg Turkey Trot Half Marathon & 5k SATURDAY, NOVEMBER 24, 2018 SCHAUMBURG, IL

By Holly Petrovich

Living in Elk Grove Village, I realized the All Community Events Schaumburg Turkey Trot Half Marathon was the perfect race to work for; it was close and convenient, and would help burn off all of those extra calories I consumed on Thanksgiving.

Plus, Saturday races are way better than Sunday races, in my opinion. I actually did the 5k of this event two years ago, and remembered really liking how it was casual and family-oriented, but also somewhat competitive.

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Overall, the race went by pretty fast. The wind was brutal, there weren’t many crowds cheering (understandably so as the point-to-point course makes it hard for spectators to get around), and the few out-and-backs in the parking lots dragged on.

But still, the race somehow seemed to fly by. Plus, having run at Busse dozens of times, it was nice that All Community Events strayed from the typical seven-mile loop whenever possible in order to keep in interesting.

Male Half Marathon Results 1. Tyler Jermann 26 Burnsville, Minn. 1:05:16.1 2. Arturs Bareikis 32 Crestwood, IL 1:14:58.2 3. Eric Hofmann 31 Homewood, IL 1:17:07.2 4. Tom Robertson 30 S. Elgin, IL 1:17:48.2 5. Israel Alberto 37 Mt. Prospect, IL 1:19:13.9 6. Damian Bednorz 39 Bensenville, IL 1:19:54.3 7. Jonathan Kang 17 Des Plaines, IL 1:20:29.6 8. Mark Vear 25 Glenview, IL 1:20:48.8 9. Alex Hardy 36 Chicago, IL 1:20:57.4 10. Jim Kuch 49 Wheaton, IL 1:21:29.6 Female Half Marathon Results 1. Jane Bareikis 24 Crestwood, IL 2. Shannon Ring 36 Rockford, IL 3. Meg Kobza 30 Chicago, IL 4. Samantha Greenwood 32 Chicago, IL 5. Ashleigh Kleinjan 23 Barrington, L 6. Alexandra Lichtor 29 Wilmette, IL 7. Grace Gudwien 18 Champaign, IL 8. Hilary Halford 26 Chicago, IL 9. Michelle Lanouette 52 Milwaukee, WI 10. Maggie Graham 27 Evanston, IL

1:20:20.9 1:24:06.7 1:28:51.7 1:29:58.2 1:30:18.6 1:30:35.3 1:30:46.1 1:31:44.7 1:31:49.4 1:31:58.1

Schaumburg Turkey Trot Half Marathon & 5K

Name

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Male 5k Results 1. Matthew Jeromin 2. Ted Tharp 3. Tim Piergalski 4. Austin Wright 5. Christian Madridejos 6. Adrian Sitnikq 7. Vadim Racu 8. Chris Wrightson 9. Robbie Gorman 10. Jacob Gladstone

38 43 34 23 25 39 30 33 29 12

Female 5k Results 1. Ashley Espinosa 21 2. Nicole Szczepanek 38 3. Sarah Cordle 32 4. Lauren Sander 25 5. Habana Ng 43 6. Traci Pickerell 46, 7. Kelsey Maton 24 8. Rachel Castellanos 33, 9. Elizabeth Kalafut 17 10. Chloe Eizenga 10

Rolling Meadows, IL 17:37.8

Libertyville, IL 18:39.4 Arlington Heights, IL 18:46.1 Madison, WI 18:47.9 Chicago, IL 18:49.4 Harwood Heights, IL 18:49.5 Highland Park IL 19:07.8 Wheeling, IL 19:47.7 Palatine, IL 20:02.0 Peoria, IL 20:08.5

Lake Villa, IL Chicago, IL

21:28.5 22:15.5 Charleston, SC 22:39.2 Elk Grove Village, IL 22:40.3 Niles, IL 23:09.9 Elgin, IL 23:20.3 Roselle, IL 23:49.1 Wheeling, IL 24:01.2 Lake Zurich, IL 24:09.7 Elk Grove Village, IL 24:12.7

Arctic Frog Endurance Races

DECEMBER 1, 2018 – LIBERTYVILLE, IL

9. Abby Esquivel 36 Zion, IL 5:47:53 10. Katherine Ormson 52 Libertyville, IL 5:48:28 Male 25k Results 1. Jim Cassioppi 2. Michael Thiel 3. Carlos Lares 4. Tom Doyle 5. Timothy Mitchell 6. Henry Gomez 7. Steve Inman 8. Peter Biasotti 9. Matt Field 10. John Shotwell

54 57 41 49 22 34 49 68 43 41

Female 25k Results 1. Vanda Berman 42 2. Mandi Florip 38 3. Stephanie Zuehls 49 4. Krista Dorner 42 5. Lisa Keller 45 6. Mari Jo Hecker 54 7. Nancy Sivertsen 62 8. Janet McWane 44 9. Kathryn Dunn, 53 10. Ruth Hong Brininger 36

1:57:12 Burr Ridge, IL 2:07:56 Schaumburg, IL 2:09:58 Oak Forest, IL 2:11:19 Downers Grove, IL 2:19:39 Chicago, IL 2:20:27 Oak Park, IL 2:22:00 Sleepy Hollow, IL 2:22:09 Deerfield, IL 2:22:59 Gurnee, IL 2:26:24 Willow Springs, IL

Chicago, IL Waukegan, IL Salem, WI West Allis, WI Chicago, IL Elmhurst, IL Champaign, IL

1:58:42 2:07:33 2:26:03 2:32:35 2:37:28 2:38:11 2:39:47 Round Lake Beach, IL 2:39:56 Greendale, WI 2:51:11 Romeoville, IL 2:54:25

By: Mandi Florip

This race series offered a 15K, 25K, and 50K distance option. The races started together at 8 a.m. and all racers followed the same five-mile loop. The course began near the forest preserve pavilion so racers could enjoy heated bathrooms with indoor plumbing at the start/finish line.

Male 15k Results 1. Seth Lavin 2. Eduardo Ocampo 3. Terry Gross 4. Daniel O’Shea 5. Thomas Kowols 6. Joe Madrid 7. Daniel Anderson 8. Erik Debat 9. Peter Hang 10. Arthur Harms

32 29 61 54 58 60 70 47 43 56

1:27:13 Chicago, IL 1:28:30 Libertyville, IL 1:39:28 Kenosha, WI 1:43:27 Buffalo Grove, IL 1:46:14 Green Oaks, IL 1:51:00 Elmhurst, IL 1:53:46 Chicago, IL 1:55:42 Glenview, IL 1:57:07 Waukegan, IL 1:58:13

Male 50k Results 1. Christian Jensen 2. Keith Koopmans 3. Tyler Owens 4. Peter Wikman 5. Braden Lenz 6. Kevin Kernahan 7. Michael Lesniak 8. Konstantin Kozhemyakov 9. Alec Kempster 10. Andrae Marak

Female 15k Results 1. Nicole Pieart 36 2. Sarah Weiler 46 3. Monica Blackwood 43 4. Joy King 43 5. Ana Romero 44 6. Carol Kindleberger 35 7. Gabriela Bondoc 39 8. Jacqueline Tillman 37 9. Letty Delgado 49 10. Igsa Guerrero 47

1:32:55 Libertyville, IL 1:38:23 Libertyville, IL 1:38:24 1:41:34 1:41:35 1:44:43 Wheeling, IL 1:47:43 1:51:02 Lombard, IL 1:53:48 1:55:40

Just shy of an hour drive from the city, this race is nestled in one of the trendier suburbs, which showcases a downtown filled with restaurants, shops, and parks.

41 31 23 24 25 42 35 40 33 50

Crystal Lake, IL 4:24:33 Saint John, IN 4:29:09 Kimberly, WI 4:38:51 Saint Louis Park, MN 4:40:36 Chicago, IL 5:02:36 Chicago, IL 5:03:35 Brookfield, IL 5:13:18 Mundelein, IL 5:13:54 Chicago, IL 5:20:19 Tinley Park, IL 5:22:00

Female 50k Results 1. Angie Darbyson 36 2. Rebecca Corrente 42 3.Diana Angel 36 4. Chiemi Muroi 49 5.Michele Marx 44 6. Kim Orosz 43 7. Lindsay Anderson 39 8. Lori Jo Thomas 40

Madison, WI 4:00:47 Edwardsburg, MI 5:05:32 Gurnee, IL 5:15:57 Madison, WI 5:28:55 Huntley, IL 5:39:57 Hobart, IN 5:42:45 Valparaiso, IN 5:42:45 Lake Villa, IL 5:47:13

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CALENDAR EVENTS

MORE CALENDAR EVENTS AT: YOUR PERSONAL RACE CALENDAR

OTHER

02/24/19 “Hug an Athlete 5k” Run/Walk/Roll Belvidere IL www.huganathlete5k.org

02/24/19 Hustle Chicago Stair Climb Chicago IL bit.ly/2SHN5mi

03/02/19 10th Annual Oak Forest Fleadh Oak Forest IL www.oc-chamber.org

RUNNING

01/01/19 Cheers to New Year’s 5k Itasca IL

03/09/19 Shamrock Beer Run Arlington Heights IL

01/13/19 Winter Challenge Cross Country II Chicago IL RunRace.net/wc3

03/14/19 Pi Day 3.14-mile fun run on 3.14 (w/ pie party) benefits science & math outreach Chicago IL PiDayRun.org

01/19/19 im Schnee festsitzen Bristol WI www.xcthrillogy.com 01/19/19 Fox Valley Winter Challenge Trail Series #1 St. Charles IL www.runandachieve.com/fvwcts

03/16/19 Fox Valley Winter Challenge Trail Series #3 Geneva IL www.runandachieve.com/fvwcts

01/19/19 Burbank Park District Frosty 5K Run/ 1 Mile Walk Burbank IL www.burbankparkdistrict.org 01/26/19 10th Annual F^3 Lake Half Marathon & 5k presented by PIC Chicago IL f3running.com 02/03/19 Super Shuffle 5K Geneva IL www.genevaparks.org 02/16/19 Fox Valley Winter Challenge Trail Series #2 Aurora IL www.runandachieve.com/fvwcts 02/17/19 Boreas Trail Adventure Bristol WI www.xcthrillogy.com

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JANUARY/FEBRUARY 2019

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03/16/19 Shamrock Beer Run Rockford IL shamrockbeerrun.com/rockford 03/16/19 Hills Are Alive Trail Run & Walk Lake Geneva WI www.xcthrillogy.com 03/17/19 March Madness Half Marathon Cary IL www.hillstriders.com 03/17/19 Bolingbook St. Paddy’s Day Half Marathon & 5k Bolingbrook IL allcommunityevents.com 03/23/19 Shamrock Beer Run Milwaukee WI

03/23/19 Paleozoic Trail Runs Permian Spring 50-Km, 25-Km Willow Springs IL runrace.net/paleozoic

RUNNING

01/20/19 ET Indoor Triathlon Series - January 20 Race Lisle IL experiencetriathlon.com 01/20/19 Indoor Tri Skokie IL www.lifetimetri.com/events/indoortri 01/27/19 Indoor Tri Northbrook IL www.lifetimetri.com/events/indoortri 01/27/19 Indoor Tri Schaumburg IL www.lifetimetri.com/events/indoortri 02/16/19 Forest Frenzy Winter Triathlon Boulder Junction WI boulderjct.org/forest-frenzy 02/24/19 ET Indoor Triathlon Series - February 24 Race Lisle IL experiencetriathlon.com 03/24/19 ET Indoor Triathlon Series - March 24 Race Lisle IL experiencetriathlon.com

10th Annual F^3 Lake Half Marathon & 5k presented by PIC SATURDAY, JANUARY 26, 2019 CHICAGO, IL Join thousands of your friends and start the year off right with Chicago’s Original Winter Half Marathon! Multiple splits on course and an expanded 5k field are some of the features of the 10th Annual F^3 Lake Half Marathon & 5k presented by Physician’s Immediate Care.

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TRAINING PROGRAMS

Ironman legend ChrIs hInshaw recommends crossFitting 2x/week Call us now to fInd out why

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Chicago, IL

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GOING THE DISTANCE FOR MILITARY FAMILIES

We have Guaranteed Entries for 2019 Bank of America Chicago Marathon!

CHARITY PROGRAMS

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your personal race calendar

a new event calendar you can share with your racing pals

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inspire hElp ChiCago athlEtE CElEbratE inspiration with

EvEry athlEtE has a story. EvEry story inspirEs anothEr.

What’s your story? #ChiathletesInspire facebook.com/ChicagoAthlete

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HEALTH/FITNESS LISTINGS

DR. MICHAEL P. DAVENPORT Clinic Director/Sports Chiropractic Physician dr.michael@runningiron.org www.runningiron.org Dean DiMaso | Lead Trainer | NASM Dylan Edwards | Master Trainer | ACE 3350 Salt Creek Lane Suite 109 Arlington Heights, IL 60005 847-368-3200 Running Iron Performance offers both structural and functional care with gentle corrective spinal and whole-body care, physiotherapy, functional nutrition, posture care, exercise rehab and ART. We also offer comprehensive functional assessments, gait analysis, custom foot orthotics designed specifically for athletes, lab studies, body compositions, personal coaching, and radiology onsite. We also offer personal training, small group training, group classes, and athletic performance training.

Dr. Michael Davenport has been a Sports Chiropractic Physician for over 20 years and has been involved in the Chicago running and triathlon community for 30 years. He continues to compete in ultramarathons and Ironman races. He just finished competing in the Ironman Wisconsin and Louisville triathlons. He will be competing in the Kona World Championships in 2019. He has been involved in several local organizations that promote healthy lifestyles, community involvement through training and competition.

Dean attended Illinois State University with a Bachelor’s of Science in Recreation Management with a focus in Exercise Science. Throughout his time at college, Dean was heavily involved in fitness and prepared himself to compete as an NPC (National Physique Committee) physique competitor. Dean placed first in his height division and second overall at his first competition, and then went on to compete on the National level stage. He spent about two years after competing taking on aspiring physique competitor clients who would benefit from his knowledge and experiences competing. Dean has been in the fitness industry since 2013. Most of his time has been spent in a Fitness Manager role.

Dean prides himself on properly assessing an individual, developing and educating them of their needs, and continuing to achieve their goals while always striving to create new ones. Dean is a certified functional strength coach and holds notable certifications in DNS (Dynamic Neuromuscular Stabilization), IASTM, and FMS. Dylan’s passion for fitness started the summer going into high school. His older brothers trained him for the football season and he was hooked. Before long he began exploring the depths of fitness, martial arts, and nutrition to optimize his mind and body. Dylan took advantage of an academic scholarship to pursue fitness and wellness full time. He has competed in multiple powerlifting events and looks to actively compete in Spartan and OCR races. Dylan focuses on utilizing his experience to find out exactly what a client needs and creates programs to fill those needs efficiently and effectively while maintaining a high energy, laid back, and positive training experience. Dylan is an ACE certified trainer, certified strength and conditioning coach, as well as a Precision Nutrition Level 1 coach.

He also holds a black belt in Bushido Kickboxing underneath his grandfather, Grandmaster Bob Beal.

RIVER NORTH: 600 W. Chicago Ave., Chicago, IL 60654 LINCOLN PARK: 2105 N. Southport Ave., Chicago, IL 60614 HINSDALE: 230 E. Ogden Ave., Hinsdale, IL 60521 OAK BROOK: 3011 Butterfield Rd., Oak Brook, IL 60523 312-600-7716 | info@delostherapy.com www.delostherapy.com First time clients, contact us for a complimentary treatment when you mention Chicago Athlete Magazine.

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.

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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.

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 accumulate in the tissue from cellular metabolic waste, 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 pain and dysfunction in a unique way by micro-stretching muscles and fascia with systematic and precise pressure.

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.

Deep Tissue Massage and Foam Rolling: Deep tissue massage is a superficial technique that glides over tightness. We believe it doesn’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 sometimes increases, but pain and stiffness don’t diminish.

Trigger Point Therapy: Rather than target predetermined points on the body, Delos Therapy targets specific patterns of muscle tightness that may or may not fall outside the trigger point.

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 • Elimination of pain symptoms • Reduced treatment costs • Reduced stiffness • Elevated athletic performance

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TIMOTHY T. JANTZ, DPM, FACFO, PODIATRIST 388 W. Terra Cotta Ave., Crystal Lake, IL 60014 815.459.FOOT (3668)

• Reduced rehabilitation time • Restored function • Increased range of motion • Prevention of surgeries

To Advertise in our Health/ Fitness section

CONTACT

JONATHAN

847.675.0200 x210

Massage Envy - Streeterville 345 E. Ohio Street (Between Fairbanks & McClurg Ct) 3-hours of validated parking for $10 312-222-0808

SAVE MONEY ON RACE ENTRY FEES

Massage Envy - Lincoln Park Clybourn 1845 N. Clybourn Ave (Across from Buffalo Wild Wings) Free 2-hours of validated parking 773-904-1100 Massage Envy - Old Town / Gold Coast 1222 N. Wells (Across from Plum Market) 312-642-3689 All locations open 7 days a week.

We help people feel their best. Total Body Care at Massage Envy is an integral part of everyone’s well-being journey.

Massage Therapy Services Add massage therapy to your marathon or triathlon training program and enhance your performance and improve your recovery. Try your first 60-minute customized massage for just $60 or a 90-minute session for just $90.

With our focus on Total Body Care, we offer the following services in 30, 60, 90, and 120 minute sessions: • Deep Tissue • Swedish / relaxation • Reflexology • Pre-natal • Hot Stone Therapy • Enhanced Muscle Therapy • Sports massage • Hand and foot exfoliation treatments Total Body Stretch Service Introducing 30 and 60-minute assisted stretch at our introductory rate of $36 or $60 The ME Total Body Stretch is a new customizable therapeutic assisted stretch session that can help our guests do more with their own body by working to aid in restoring range of motion, mobility, and assisting in performance and recovery. These services are assisted by one of Massage Envy’s trained and licensed massage therapist or personal trainers.

Skin Care Services Massage Envy is all about health and well-being. These include our Murad Healthy Skin Facials and our advanced skincare services.

Benefit from our skincare services at affordable rates. We offer the following skin care services: • Murad Healthy Skin Facials • PCA Chemical Exfoliation • Microderm Infusion Membership Join over 1,900,000 members nationwide! We have over 1,300 locations in 49 states. Members enjoy our lowest rates on massage therapy and skincare services.

Sign-up for our weekly eNewsletter and receive discounts on local events www.mychicagoathlete.com/news/e-newsletter

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SECOND GLANCE

Tom Spadafora

CHIEF TRAIL RUNNER OF THE FOX VALLEY WINTER CHALLENGE TRAIL SERIES

Q When did the Fox Valley Winter Challenge Trail Series begin?

A I started the event in 2012 as a 5K run at Hickory Knolls Natural Area in St. Charles, IL. A few of my trail running friends thought it would be exciting to share our love for trail running with others and created the event. It proved to be successful with good turnout and we received several positive comments from participants wanting to do more races. So in 2013, we established the current series format. We run a 5k in January, 8k in February and 10k in March usually the third Saturday of the month.

Q What makes this series unique to the Chicagoland area?

A Each race is run on a different course. Runners will encounter single and double track paths with roots, rock, and switchbacks. Each course is not too technical like courses you would find in the western U.S. but still a challenge especially if there is snow and ice on race day. Also our race “schwag” is a little more higher quality. This year we are giving race series participants a unisex hoodie

by Sport Science or a fleece foldable blanket with carry handle.

Q How would you suggest runners train for these events?

A Practice some easy running on trails that

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have uneven surfaces. Trail running is different than road running in that you have to pay more attention to the terrain in order to keep your footing. The good thing about trail running is it’s great recovery mechanism from regular road running because it slows you down. Plus, your lower kinetic chain areas get stronger which helps reduce injuries.

Q Tell us about how you got involved in running.

A I started running 1976 while in the sixth grade. Our school had an Olympic day and I ran the “marathon” which really was only 800 meters around the school property. My teammate and I were first and second in the run and I was hooked. My running career continued through high school and college participating in cross country and track. I continued to keep active in the sport through the years and became really dedicated in 2005 as I trained for the Chicago Marathon. To date I have completed 26 marathons and more races that I can remember from 5K to half marathons.

Q What does your title of “Chief Trail Runner” entail?

A The race director oversees, coordinates and implements all facets of the race. I’m sort of a jack of all trades because I have to pay attention

to budget management, race site logistics, sponsorship development, volunteer recruitment/ coordination and marketing. My nickname in college was “chief” so I guess it transferred over to my running.

Q What is the best piece of advice you have for winter running?

A Dress in layers that wick moisture away from the skin. Also, dress like it’s 10-15 degrees warmer than actual temperatures. Some runners over dress not factoring in how warm the body will get after 30 minutes of running. Also, be smart and don’t run in wind chill temperatures below 0 degrees; there is always an indoor treadmill of running track option available.

Q Is there anything else you’d like to discuss?

A Running is year round sport where anyone can participate regardless of age or ability. You don’t need a great deal of equipment (although some runners sure do!) The key is to start slow with intensity and duration, allow for rest days so the body can repair and, most important in my mind, keep your running muscles strong by doing dynamic stretching and strengthening.

More on this at https://www.runandachieve. com/running-programs.

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Wisconsin Marathon HALF MARATHON AND 5K MAY 4, 2019

| REGISTER AT: WISCONSINMARATHON.COM

Run along Lake Michigan this Spring at the cheesiest marathon around! Convenient, flat, friendly and delicious! Only 1 hour from Chicago and 50 minutes from Milwaukee.

Kenosha!

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JUNE 2

GREAT

8:00 aM | HaMMonD, In

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INJURED MILITARY CAMP

TEAM CUP CHALLENGE

BLUE LINE WAVE

This camp is the only Dare2tri event specifically for veterans only. It’s open to any injured military or veteran with a physical disability, visual impairment, traumatic brain injury or PTSD. Clinics will be given in swimming, cycling, running/wheelchair pushing and transition. A paratriathlon 101 session will also be offered.

Teams must consist of 5-10 registered members, male, female or co-ed.

Come honor our service men and women by joining our Blue Line Wave!

Teams with more than 10 members may create additional teams.

Team BlueLine raises money to help the families of law enforcement officers who have given their lives in the line of duty.

FRIDAY MAY 31 - SATURDAY JUNE 1, 2019

For more information go to: www.dare2tri.org/injured-military-camp

NATIONALLY BROADCASTED!

SUNDAY JUNE 2. 2019

Top 5 times of the male & female teams will be used to determine the winners.

Co-ed teams must have at least 2 male and 2 female members. The top 2 male/female times along with the next best time will be used to calculate the co-ed team time.

SUNDAY JUNE 2, 2019

For more information go to: www.teamblueline.org/

REGISTER TODAY AT: WWW.LEONSTRIATHLON.COM

VISIT: ALONGTHESOUTHSHORE.COM FOR MORE WEEKEND ATTRACTIONS