Coming to Chicago w/ hit Nashville Talent See pg. 22
chicago athlete ENDURANCE SPORTS AND FITNESS
RETURNING TO TRAINING
2014 CLIF BAR
READ ON PG 32
8K RUNNING WORKOUTS
FROM NOVICE TO ADVANCED
+ RITE OF
SPRING W W W. M Y C H I C A G O AT H L E T E . C O M
M A R C H 2 015
BANK OF AMERICA SHAMROCK SHUFFLE 8K RACE INFORMATION
all proceeds will benefit the cara program
SUNDAY, APRIL 12th 2015 Experience Chicago like never before. Enjoy a scenic run through the cityâ€™s trendy Fulton Market neighborbood. Then, celebrate your victory with fellow runners at the post-race party on the 1K Fulton plaza. The course highlights what makes Fulton Market so sought after: award-winning restaurants, historic loft-style buildings, and creative offices that companies like Google and Uber call home.
for more details
2/18/15 11:24 AM
HALF MILE KIDS RUN
JULY 4TH, 2015 | EVANSTON, IL | START/FINISH AT ACKERMAN PARK
TITLE SPONSOR BY:
Marathon • Half Marathon • Marathon Relay • 10K • 5K Youth Run • Full I-Challenge • Half I-Challenge • Mini i-Challenge
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April 23–25, 2015 • Champaign-Urbana www.illinoismarathon.com Flat, fast Boston qualifier! Six races and three I-Challenge categories Tech shirt for full, half, relay, 10K, and 5K! Commemorative fleece blanket to marathon finishers! Memorial Stadium finish line!
Photo courtesy of MarathonFoto.com
Official Host: TOWING SERVICE INC.
Spring has arrived in Chicago, and with it comes a flood of endurance sports events. You should have no trouble finding a race every single weekend. Longer days, chirping birds, emerging greenery: spring has arrived in Chicago, and with it comes a flood of endurance sports events. From now through about October, you should have no trouble finding a race (or several) every single weekend. While dozens of races fill the calendar, none can match the Bank of America Shamrock Shuffle 8K for its size and significance. The race marks the beginning of the area’s major racing season and will once again feature elite athletes along with thousands of casual runners emerging from winter hibernation. Read up on all the race weekend happenings on page 36. Speaking of winter hibernation, how did your training go over the last few months? If you took some time off, a careful return to your sport could benefit you. No one wants to kick off 2015 with a new injury—or a flared up old injury, for that matter—and proper base building can make sure you don’t begin your season on the disabled list. For tips on how to get back into training, check out Chris Lewis’s article on page 40. We’ve also included a week’s worth of workouts for athletes of any skill level looking to prepare for the Bank of America Shamrock Shuffle 8K to help get you started. If you need a little more motivation to get out there and put in the work needed to have a successful race season, turn to page 32 for Kerry Devine’s profiles on our 2014 Clif Bar Athletes of the Year. Ryan Giuliano and Allie Walters both had incredible years in racing last year, and reading their stories will certainly inspire you to lace up your shoes or dust off your bike and hit the road.
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03.01.15 2015 ENDURANCE SPORTS | SHAMROCK SHUFFLE
Allie Walters & Ryan Giuliano
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Photo by: Elaine Villaflores
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CLIF BAR ATHLETES OF THE YEAR FEATURES
2015 BANK OF AMERICA SHAMROCK SHUFFLE 8K Participant Information
SHAKE OFF WINTER Get Back into Your Training Routine 10
PHONE: 847.675.0200 | FAX: 847.675.2903 WEB: www.mychicagoathlete.com The entire contents of Chicago Athlete magazine are copyright 2015 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.
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Chicago Athlete magazine is published ten 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. Please send all materials to: email@example.com. For any other additional submission guidelines, please contact our editor, Bethany Stripp. ANNUAL SUBSCRIPTIONS: $20 (1 year). We will mail the next 10 issues, including our annual event guide, directly to your door for only $20.00. Send check payable to: Chicago Sports Media, Inc. 7842 N. Lincoln, Skokie, IL, 60077. Chicago Athlete is an OfďŹ cial Media Sponsor of the 2015 Bank of America Chicago Marathon
SATURDAY MAY 23, 2015
THE PERFECT WAY TO START YOUR SUMMER. *offer expires 3/31
F^3 Lake Half Marathon
Runners head out of the gate at the start line of the F^3 Lake Half Marathon on Jan. 24, rounding around Solider Field at the raceâ€™s new location for 2015. photo by: Elaine Villaflores
on the WEB
Stay up to date on the Chicago endurance sports scene between issues at mychicagoathlete.com. Haven’t been to the site lately? Here’s a quick look at what you might have missed:
YOU SAID IT We wanted to know how our Facebook followers stay active during the winter. Want to be featured in this section? Like and interact with us on Facebook, and you could see your response in a future issue of Chicago Athlete Magazine! “Love to shovel the snow. Yes really I do!” Jerri Lynn Baker “Running with DPFT all winter long, including a workout each day of the week, offered from 4 Dick Pond locations. Keeps you active and motivated.” Mark Przybyla Major Dan Rooney, USAF Founder, Volition America Photo by Jeremy Charles Photography
Are you following Chicago Athlete on social media? Join the conversation today to stay up to date on everything in the Chicago endurance scene.
TO MAKE NEW STOPS IN CHICAGO IN 2015
Two national event series, the Volition America Half Marathon and 5K Series and Force of Nature, will both host races in the Chicago area this coming summer. Registration for the events opened earlier this year.
Volition America is a newly launched race series established by Folds of Honor, a nonprofit that provides educational scholarships and assistance to the spouses and children of those killed or disabled in service to America. Volition America aims to have 1 million Americans pledge $13 per month to help raise money to provide additional scholarships moving forward and will use the races as a platform to accomplish that goal. The Chicago races, scheduled for June 6, begin and end in Arvey Field in Grant Park and will take runners up and down the Lakefront Trail. Force of Nature markets itself as a mind body challenge, featuring
CHECK IT OUT
over 20 obstacles on the eight to 10 mile course. Along the way, participants will find obstacles that require climbing, wading through mud and water, traveling over a gravel pit barefoot and much more. The Chicago installment of the series will take place on July 19 at the Chicagoland Speedway in Joliet. Registration is $135 through mid-April, and prices will increase incrementally until race weekend. To learn more about the Volition America races, visit www.volitionamerica.com/events/9. To learn more about Force of Nature, visit forceofnature.com/chicago.
INJINJI SOCKS Designed to fit the anatomical structure of your foot and prevent blisters at the same time, Injinji socks separate each of your toes into an individual sleeve. The brand offers a variety of running sock options of varying weights and heights, along with a recently launched women’s-specific style meant to accommodate the narrower structure typical of a woman’s foot. You can find Injinji socks at the Runner’s Soul, Running Excels, Road Runner Sports in Chicago, REI in Lincoln Park, Moosejaw, Dick’s Sporting Goods in Orland Park and online at www.injinji.com.
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EXCLUSIVE WEB CONTENT
Simple Options for Healthy Eating
Sometimes, the biggest challenge with healthy eating can be figuring out where to start. A variety of new products, including a cookbook from CoachUp and new products from Clif Bar and Munk Pack, give you a good starting point for improving your diet.
CARA Announces Circuit Winners, 2015 Races
The Chicago Area Runners Association named Pamela Staton and James Akita Runners of the Year based on 2014 CARA Runners’ Choice Circuit Results. The organization also announced the 18 races on this year’s race circuit, which kicks off on March 29 with the Bank of America Shamrock Shuffle 8K.
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WoMen for tri Board inclUdeS cHicaGoan
Brooke Mallick of Chicago, a marketing manager for Gatorade, was one of 12 women named to the first Women for Tri Board of Directors earlier this year. The board, comprised of a variety of influential women from around the country, will work to develop a five-year strategy and action plan for Women for Tri. Women for Tri is a new initiative created by IRONMAN and Life Time Fitness that aims to break down barriers to entry to the sport of triathlon through education, training resources and a community of female athletes. The program will launch globally next year. “The Iron Girl series (owned and operated by IRONMAN) and the Esprit de She series (owned and operated by Life Time) both continue to see enormous growth among new triathletes,” Kimo Seymour, senior vice president of Life Time Media and events, said in a press release. “The goal of Women for Tri is to mobilize greater interest in the sport and provide an approachable, accessible and meaningful platform for women to achieve their fitness ambitions through triathlon.”
photo by Toughman Enterprises
WiSconSin added to toUGHMan SerieS
he organizing team behind the TOUGHMAN half Iron distance races announced that its Wisconsin event will be a part of this year’s TOUGHMAN Half Iron Series and will thus serve as a qualifier for the TOUGHMAN Half Iron Series Championship in Crotonon-Hudson, New York on September 13. TOUGHMAN Wisconsin will take place on June 20 in Sherwood, located on Lake Winnebago southwest of Green Bay, Wisconsin. A half Iron distance event, the race features a 1.2-mile swim, 56-mile bike and 13.1-mile run that takes participants through High Cliff State Park in Sherwood.
CHeCk IT out
TOUGHMAN Indiana is also a part of the TOUGHMAN Half Iron series. This race, scheduled for May 30, takes place in Richmond, Indiana on the state’s east side. The TOUGHMAN Half Iron Series features events in 10 locations, including Bradenton, Florida; Tupper Lake, New York; Ocean Shores, Washington; Chisago, Minnesota; Provo, Utah; Pell City, Alabama and Santa Fe, New Mexico in addition to the races in Croton-onHudson, Sherwood and Richmond. The championship event features over $30,000 worth of age group awards in addition to a $4,500 cash purse. To learn more about the series, visit www.toughmantri.com.
Promax Protein Bars Looking for a convenient and portable way to refuel after a run? Promax recently added Greek Yogurt Honey Nut bars to its lineup, featuring a 2:1 carb to protein ratio ideal for recovering after exercise. Promax bars contain no artificial sweeteners, colors or flavors and are free from maltitol and gelatin. Bars contain 20 grams of protein and, in addition to Greek Yogurt Honey Nut, come in flavors such as Cookies ‘n Cream, Chocolate Chip Cookie Dough, Double Fudge Brownie, Nutty Butter Crisp, Chocolate Peanut Crunch and Lemon Bar. Promax also offers bars sweetened with stevia, a plant known for its sweet leaves, for a lower sugar option. Locally, Promax bars are sold at GNC, Jewel Osco, Trader Joe’s, LA Fitness and Vitamin Shoppe and are also available online at promaxnutrition.com.
One of the board’s first tasks will be to create a Women for Tri Ambassador Team to help cultivate a network and social community for women in triathlon. More information on the team will be announced later this year.
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la Roma Films, the production company granted exclusive rights by the Boston athletic association to produce a feature length film on the organization’s iconic race, has announced that it will work with olympic Bronze Medalist and american Record holder Deena Kastor on its newest project, BoStoN. the film, directed by Jon Dunham and produced by Megan William, will be the first feature film produced about the Boston Marathon. “i am proud and exhilarated to join Jon and Megan in the production of BoStoN,” Kastor said in a press release. “this movie is a great opportunity to showcase the historical significance of this race as well as the extraordinary impact it has on the lives of runners.” BoStoN aims to chronicle the history of the Boston Marathon, from its early years to the present day. Kastor and Dunham previously worked together on 2008’s Spirit of the Marathon.
to stay up to date on the film, visit bostonmarathonfilm.com.
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SIX LOCAL STORES CHOSEN AS TOP 50 MULTISPORT RETAILERS
Triathlon Business International and Slowtwitch.com once again released a list of its top 50 multisport retailers in January as chosen by supplier and consumer votes. The list, which heavily favors suppliers’ opinions with 80 percent of the overall total resting on supplier votes, recognizes brick and mortar stores around the country. The local stores selected, in alphabetical order, were: • Element Multisport, Chicago • Endure It!, Naperville • Get a Grip Cycles, Chicago • Running Away Multisport, Chicago • Running Away Multisport, Deerfield • Urban Tri Gear, Chicago
Hillstriders Running Club
A COMMUNITY RUNNING CLUB WITH MEMBERS OF ALL ABILITIES
It’s 5:58 a.m. on Dec. 31: do you know where your area runners are? If they’re the type to seek out a challenge, you can likely find them by their computer, waiting for the 6 a.m. opening of March Madness Half Marathon registration. You can thank the Hillstriders Running Club for this. The club, founded in 1976, will host its 37th annual March Madness Half Marathon in Cary on March 15. The race draws approximately 1,000 people to the hills of McHenry County each spring and has become the Hillstriders’ main event.
The Hillstriders put a major emphasis on philanthropy. March Madness, for example, raises funds for the Hillstriders Distance Running Scholarship, which offers $2,000 to local graduating high school seniors that ran cross country or distance events on the track team and intend to continue their education in college. “Through the race we’ve raised $87,000 that we’ve given out in our scholarship program,” Aubert says. “Currently we give out about $12,000 per year.”
“In the last five years [the race] has become very, very popular,” Jeff Aubert, Hillstriders Running Club president, says. “It sells out in about half an hour.”
The Hillstriders also organize a free Thanksgiving day 5K at Lippold Park in Crystal Lake that accepts food and monetary donations to support the Crystal Lake Food Pantry. Beyond their own events, many Hillstriders runners volunteer at area races as well.
While March Madness may be the Hillstriders’ most popular offering, the club, which boasts about 100 members, is much more than an event organizer. Hillstriders meet regularly at the Crystal Lake Main Beach between Memorial Day and Labor Day for 4.3-mile runs around the lake. The club also meets year round at The Running Depot on Saturday mornings.
“We receive notice from various running events that ask if we have anybody interested in assisting with the races,” Aubert says. “We have several members that probably volunteer at more local events than they run races in a year. We’ve always had the attitude that the more we can help in our area, the shorter distance we have to drive to an event, so we want to keep those races going.”
TO LEARN MORE ABOUT THE HILLSTRIDERS, VISIT: WWW.HILLSTRIDERS.COM
Running Away Multisport
Urban Tri Gear
Seventy-five suppliers received ballots with about 300 retailers divided among nine geographic regions. Suppliers could select three to six retailers per region as a top retailer based on technical and brand knowledge; significant triathlonrelated in-store inventory; service to the local community; knowledge of the sport of triathlon; ability to work with and satisfy their customers when it comes to product match, size, fit and equipment set-up; sponsorship of races; training rides; workshops and guest speakers.
FROM LEFT: Danielle Arman, Cathy Frampton, Ellen Ryan, Daphne Karagianis, Kelli Richter, Sarah Szefi, Jannette Rho, Leah Sanda, Francine Haas photo by: Alex Wallbaum
Local Women’s Elite Cycling
MAJOR PLAYERS COME TOGETHER TO CREATE ULTIMATE TEAM
ajor players in the local cycling scene recently came together to create a new composite team designed to aid area Category 1/2 women cyclists in Pro races. The Chicago Women’s Elite Cycling team brings together Sarah Szefi (PSIMET Racing), Daphne Karagianis (Chicago Cuttin Crew), Jannette Rho (Les Petites Victoires), Ellen Ryan (xXx Racing) and Kelli Richter (PSIMET Racing) on one team in order to help all five women achieve more in races. Danielle Arman (Tenspeed Hero) will be a guest rider for the 2015 season. “When you go into these big, big races, even though you’re a great racer it’s hard to push into the top spots because they’re dominated by whole teams of riders,” Francine Haas, head of development for CWEC, says. “The one person that goes out there and tries to compete: it’s really challenging. If you go out there as a solid team with everyone having assigned duties, you can bridge that gap to the next level.” The idea for a team came about late last fall when Cathy Frampton, co-founder and president of CWEC, heard that Karagianis wanted to create a composite Chicago team to compete in 2015. 20
Throughout the remainder of 2014, Frampton and her team worked to identify area Category 1 and 2 racers that would make a good fit for the team while simultaneously developing a system that would allow the cyclists to concentrate on their sport while others, including Frampton, Haas and Leah Sanda, concentrate on logistics.
Category 3 or 4 riders will think, ‘How do I get to be on that team in a few years?’ so we always continue to attract new riders and continue to grow this.”
“We wanted to make sure the racers were able to focus on their training,” Frampton says. “We said we would take the burden of helping to put infrastructure in place so racers could focus on racing.”
“We’ve talked with folks nationally—the Women’s Cycling Association, Network for Advancing Athletes, some officials from USA Cycling—‘Have you seen this anywhere else?’ and they have not,” Frampton says.
While CWEC will compete at races with reputations for providing strong professional competition, such as the Glencoe Grand Prix, the Tour of Montana, the Intelligentsia Prairie State Cycling Series and the Gateway Cup, the women that make up the team will still compete on a local level with their current teams.
The concept of a composite team like CWEC is, as far as leadership has found, a totally new idea in the world of cycling.
In addition to the racing team. CWEC also intends to partner with local races to put on development clinics to help riders build their skills.
CWEC leadership also hopes that having a local composite elite team in place will provide cyclists currently competing in Category 3 or 4 with motivation to continue working hard.
“We’ll coordinate with the promoters of various spring races and put on clinics to kind of cut through some of the fears that racers have and educate them as to what they should be expecting, how do you corner, different handling skills and all kinds of different things so that racers are ready and it’s a little less scary,” Haas says.
“Why don’t we work on building something that people have a goal to shoot for?” Haas says. “Maybe
To learn more about the team, its members and competitive calendar, visit www.chicagowomenselite.com.
08.30.15 Urban Triathlon, Redefined.
In 2014, everything changed. The Transamerica Chicago Triathlon introduced a new bike course, a new start sequence, flexible Transition entry, optional Saturday bike racking and a reduced field. For 33 years, this is where the world comes to race.
Jared Reynolds picked up running in high school when he joined track after not making his school’s baseball team. In track, Reynolds discovered a love for running. He joined cross country the following year and continued running through college. After a hiatus following graduation and surgery on both feet, Reynolds watched the Bank of America Chicago Marathon and felt inspired to transition to longer distance races. He ran his first half marathon in 2013 and has run the past two Bank of America Chicago Marathons as well. In January, Reynolds came in second at the F^3 Lake Half Marathon. Though he turned in a time less than a minute off his PR, the race wasn’t meant to be a goal race for him. Instead, he used it as a way to test his fitness before he heads to the Boston Marathon later this year. Reynolds, who runs for the Fleet Feet Racing Team, has had his eye on Boston for quite some time and says it is his main focus for 2015 at this point.
Fitness enthusiast Marron Burke took fourth place at the F^3 Lake Half Marathon in January, continuing a string of top five finishes she’s racked up since winning the Calumet City Mini Marathon last September. Burke, a yoga instructor and personal trainer, also won the Grand Rapids Half Marathon in Michigan last October and took second in the Naperville Half Marathon in November. Though Burke began running as a kid, competing for New Trier and later the University of Montana in cross country, she took time away from the sport until 2010, when she began working at Universal Sole and joined the store’s racing team. Currently, she has her eyes set on the Fifth Third River Bank Run 25K in Grand Rapids, Michigan in May, and will decide after that event what she would like to target in the fall.
Two of Chicago’s prominent half marathons are joining forces to create a unique, early season endurance event, debuting May 17. The new Michelob ULTRA Chicago Spring 13.1 & 10K will combine the Chicago Spring Half Marathon’s intimate urban venue, gorgeous lakefront course and gourmet hot breakfast with the energy of the Michelob ULTRA 13.1 finish line and post-race experience.
Don’t miss the 2015 Chicago Half Marathon on Sunday, September 27 -and earn the 26.2 mile commemorative medal when you complete the Chicagoland Half Marathon Series.
5.17.2015 Register soon. Last year’s race SOLD OUT in March
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Learn to sail this summer at Columbia Yacht Club. Skipjacks is a 9-week program that combines both classroom and on-the-water sessions for adults who want to gain a basic understanding of sailing. Advanced classes including US Sailing Keelboat Certification are also available.
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111 North Lake Shore Drive Chicago, IL 60601 312-938-3625
some cause with it,” Horst says. “I grew up being taught to honor and respect those who served and preserve our freedoms, so that’s how I originally got involved.” Team RWB aims to engage veterans in their communities through social and physical activity and partners with a variety of events around the country throughout the year to accomplish that purpose. Horst currently serves as the coordinator of obstacle course races for events in the Chicago area by trying to bring as many people into races and activities that will help them train, such as CrossFit, trail runs or hot yoga. Last year, Horst learned that Ben Donovan of the U.S. Army Special Forces wanted to participate in a Spartan Race. Donovan was injured on a training mission with the Army Special Forces that left him with a broken back and neck along with reflex sympathetic dystrophy syndrome, a condition that results in chronic, severe pain. Donovan’s medical history prevented him from participating in a standard Spartan Race because he couldn’t be in the water, so he targeted a stadium Spartan Race instead and trained with Horst to prepare for the event. “Every Wednesday night, I go up to CrossFit UXO/Vigilant Elite Training [in Gurnee],” Horst says. “There’s anywhere from four to 10 of us every Wednesday night working out together.” After consistent training, Donovan completed the Spartan Race in Milwaukee on Nov. 1.
cHariTy: TeaM reD, WHiTe anD Blue
hen Mike Horst signed up for the 2013 Frozen Zucchini 5K in Barrington, he didn’t expect much out of the experience beyond establishing a good habit for the rest of the year. Horst and a friend from a softball team had gotten into obstacle course races in 2012 with the Warrior Dash in Wisconsin, and both wanted to stay active throughout the year but needed motivation. To that end, they planned to run one race per month for the entire year, starting with the Frozen Zucchini.
was going to be really no different than running on pavement, so we were trying to pull eight-minute miles. I get to the first mile and I’m completely gassed. I had to slow way back down.”
“[My friend] and I had never done any sort of race in the snow before,” Horst says. “We thought it
“I’m thinking if I want to continue this plan of all these races I want to do, I should probably have
At that race, Horst tried to keep up with two women he saw holding American flags at the beginning of the event. They finished far ahead of him and after the race he approached them to find out why they had run with flags. The women told him they ran for Team Red, White and Blue, and in so doing gave Horst a purpose for his upcoming races.
“He did all four miles and every obstacle by himself, and it was amazing to see and amazing to be a part of it,” Horst says. “That was the biggest thing I’ve worked with with RWB so far and I really can’t imagine a bigger opportunity than what that was to work with him.” In the coming year, Horst hopes to complete the Spartan Triple Trifecta, Ironman 70.3 Racine and qualify for the Obstacle Course Race World Championships. He also plans to organize a Team RWB presence at several obstacle course races around the region. “When I talk to people or we get someone new out to join up with us and they tell me some goal that they had and I see how they’re working at it, it makes me want to work that much harder,” Horst says. “Seeing how far [Donovan’s] come in eight months is absolutely incredible. His focus and mentality makes you want to do more.” To learn more about Team RWB, visit www.teamrwb.org.
TeamDiabetesChicagoAthlete2015_2.pdf 1 1/13/2015 11:10:5
Arbor Day 10K RUN
Team Diabetes in the
Bank of America
SUNDAY, APRIL 19, 2015 THE MORTON ARBORETUM
Rock N Roll Half Marathon!
Why will you run? For the challenging, USATF-certified course? The beauty of The Morton Arboretum in spring bloom? Or to satisfy your inner champion? Whatever your reason, you’ll make a difference when you race for the trees at the Arbor Day 10K. Your participation supports the Arboretum’s work to protect and plant trees—because every tree needs a champion, and you look like a champion to us!
Arbor Day 10K highlights:
• • • •
B-tag™ timing strip Technical T-shirt Post-race party including a complimentary beer and live music FREE admission to explore our 1,700 acres, including the award-winning Children’s Garden
REGISTER NOW at
mortonarb.org/arborday10k. Thank you to our 2015 Arbor Day 10K sponsors:
THE MORTON ARBORETUM 4100 Illinois Route 53, Lisle, Illinois • 630-968-0074 • mortonarb.org
photos by Bryan McVey
Indoor vs. Out
The dilemma of riding in The warmTh of indoor or Braving The ouTdoor elemenTs By Bryan MCVey
raving the elements of a Chicago winter when training on two wheels can be humbling, exciting and adventurous, but also impossible at times. Inches of snow, limited sunshine and available time can sap your motivation to go outside and ride. Often, the time it takes to get the bike ready, suit up in layers and clean of all the winter grime afterwards could equal the time it would take to do a short specific interval workout on an indoor device. Two main indoor training devices are compatible with most bikes, and each has its own unique benefits and drawbacks. A stationary trainer—which works well for those new to indoor riding—locks your rear wheel into its base with the use of a special trainer skewer. A steel roller will then contact your rear wheel, providing pressure and the necessary resistance needed on the drivetrain to pedal and get a proper workout. Rollers are a second option for indoor training and work in a similar manner of overcoming resistance. 26
With rollers, your bike is not locked into position: you balance through pedaling while atop three rollers (two contacting the rear wheel, and one contacting the front). The faster you pedal, the more resistance you feel and an integrated magnetic strip can add additional resistance to the rearmost roller. Rollers involve a bit more practice then a stationary trainer but engage the muscles needed for balance, stability and good pedal technique required for smooth riding on the road. You can’t cheat on rollers since if you stop pedaling or slow down too much, you will fall over! A stationary trainer works great for harder interval style workouts since you don’t have to worry about balancing and can truly focus on pushing the pedals hard. A trainer also allows you to easily stand up and pedal, which simulates climbing up an incline. Rollers on the other hand work well for easier or steadier effort rides. While you can complete intervals on rollers, it is more difficult and without extra care might result in slipping off of them. You can stand and pedal like on a trainer, but this requires more advanced finesse and balance. With rollers, how-
ever, you will not lose the feeling of balance when eventually riding outdoors again that can happen if you spend all winter on a trainer. While this is not a permanent feeling, it makes the first couple of rides back on the road a bit more awkward. Of course, eventually having both training devices at your disposal would allow you to utilize their specific benefits and create variety in training options. It would keep things fresh and help to provide the extra bit of motivation to use one versus the other as you integrate both into your routine. The indoor training market now has even more advanced devices such as rollers that glide fore and aft slightly to allow for easier standing riding. Some stationary direct drive trainers now feel even closer to outside riding with a slight rocking motion. Indoor training in the Midwest is a necessity, so be sure to use each device’s positive benefits to work on your riding weakness and better your form come spring racing.
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How to Nurture a Love for Running By: Chris Palmquist Young kids love to run. They run down hallways as we parents chide, “Walk, please.” Elementary school children will actively run for all of recess. By high school, these same kids will be largely sedentary. How can we best preserve this natural affection for the sport that offers us so much in fitness, friends and opportunities? How can we support the kids that truly have running talent and potential? Keep the Variety Your child will run without realizing it if they play soccer, basketball, kickball, Frisbee or just frolic around with the kids on the block. These other activities provide the short sprints and agility moves that develop fast runners. Youth is the time to develop speed and coordination. Children can accomplish these both with play or indirectly through participation in team sports. Join a Group Running will be much more fun if kids can do it with friends. After school running clubs, community running teams, Girls on the Run and school cross country and track teams are all the way to go for young runners. Serious Parents Ruin Runners Keep the fun in running. Don’t force them to run. Don’t sign them up for races unless they truly wish to race. Don’t pay attention to race results or best times. Deemphasize performance. Getting too wrapped up 28
in your child’s performance does more harm than good, especially when they are in middle school or younger. Your job as a parent is to say, “I’m proud of you” and, “I love to watch you run.” Not much else. Kids get fast, fast Once middle school or older runners have developed a running base, they can achieve peak fitness in a couple of months. This means that they have time to do other sports during the non-running season. Don’t reduce them to runner-only status unless they truly want that. Age appropriate distances If your young runner wants to try a race, start small. Toddler trots are best for preschoolers. One mile youth races work for most elementary aged kids. Middle schoolers can try two mile or shorter races. High school athletes can take on the 5K distance. You don’t need to push your child to run a 10K or half marathon. Remember that this is the time for speed development. Waste this precious developmental window by training long and slow for a distance race and they will never develop their top speed potential. Make the races short and the speed fast for the best running development. Keep the process fun, focus on speed and coordination, don’t race too much or too long and tell them that you are proud of them. The result will likely be a young runner who reaches their potential in a wonderful sport.
Ryan Kredell Ryan Kredell, 13, has run with the Accelerators since he was 9 and has run for Geneva Middle School South for the last three years
in cross country and track. Cross country is his favorite, but he loves track too, especially the
mile. Ryan was conference champion in cross country as a 7th grader and runner-up as an 8th grader. He has raced his way to three
top 10 finishes at Coaches Cross Country Nationals. He raced a half marathon at age 10 and won first place in the 14 and under category with a 1:43. Ryan loves everything about running: the training, the strategizing, overcoming adversity, getting PRs and being a part of a team. He especially enjoys the camaraderie with fellow runners and coaches. Ryan also races triathlons with MMTT, plays violin, is learning Spanish and likes to travel. His next goal is to run a sub-5 minute mile this spring in track.
kids Calendar Adventure
04/25/15 Oswego Big Mouth Adventure race - Over under Big Mouth division Oswego IL www.oswegolandparkdistrict.org
03/08/15 Chicago time trial Cup - race#3 -20k individual indoor time trial Chicago IL
03/14/15 dinO trail run Mounds Anderson IN
04/11/15 5th Annual iron Horse 5k Elgin IL
03/14/15 deer Park st. Paddy’s day 5K Deer Park IL
04/11/15 Fox trot 5k and 10k Batavia IL
03/21/15 Holliday Park trail run Indianapolis IN
03/14/15 ABd Outdoor cycling time trial series 4 Winfield IL
03/21/15 Cusacks’ leprechaun dash Oak Forest IL
04/11/15 Foodie 5K duPage County Wheaton IL www.solvehungertoday.org/Foodie5K
04/11/15 great lakes loons Pennant race Midland MI http:/www.mymcc.org/myraces
04/11/15 spring super Criterium South Beloit IL
03/28/15 Mushing for Meals Beloit WI
04/11/15 young life Access 5K/10K Fun run Naperville IL
04/04/15 April Fools 5k run Bloomingdale IL
04/12/15 good life race Oak Park IL
04/04/15 sarett spring stampede Benton Harbor MI
04/18/15 spring run in the Park Palos Park IL
04/12/15 John Fraiser Memorial time trial Maple Park IL www.abdcycling.com
05/15/15 Fat & skinny tire Fest 12 Winona Lake IN www.fatandskinnytirefest.com
05/16/15 tour de Cure-Madison Madison WI diabetes.org/tourmadison
03/07/15 Queen Of Martyrs Celtic Ceili K’s 5K run/2 K walk Evergreen Park IL register.itsracetime.com
04/04/15 dinO trail run eagle Creek Indianapolis IN www.dinoseries.com/trail-running
04/04/15 ringing in spring 5K/10K Valparaiso IN www.ringinginspring.com
04/04/15 Bunny Wabbit run 5k/10k/Half Marathon/200m Kids dash Libertyville IL
04/18/15 the germazing race Oak Lawn IL 04/19/15 the yellow Jacket Challenge! Greenville MI www.yellowjacketchallenge.com
04/19/15 2015 Bengal eastside shuffle Plainfield IL bengaleastsideshuffle.weebly.com
04/25/15 talk Walk run Indianapolis IN
04/25/15 iola trail run Iola WI
04/26/15 Heritage run Rockford IL
04/25/15 Calvin College 5k spring Classic and youth Fun run Grand Rapids MI
04/25/15 Abe’s Mini triathlon Petersburg IL
04/25/15 Pioneer sprint triathlon Petersburg IL
04/25/15 dinO trail run town run Indianapolis IN
04/25/15 Christie Clinic illinois Marathon Champaign IL
05/23/15 30th Anniversary of thunder in the valley with dave scott Terre Haute IN
04/25/15 longwood PtA run with the lions 5k run / Walk Warrenville IL
05/24/15 MMtt youth triathlon Geneva IL www.mmtt3.org
04/25/15 greater Chicago epilepsy 5K Wheaton IL www.EpilepsyChicago.org
04/25/15 3rd Annual rACers superhero 5K Benton Harbor MI www.racerssuperhero5K.com
04/26/15 steps toward A Brighter Future Oswego IL 04/26/15 McHenry County Human race Crystal Lake IL www.mchumanrace.org
04/26/15 ravenswood run 5K Chicago IL www.RavenswoodRun.com
1. Runners, including Nicole Barker, Seamus Donoghue, Wilma Montilla, Olivia Castellini and Andrew Roscoe, pass by Solider Field at the start of the F^3 Lake Half Marathon on Jan. 24. photo by: Elaine Villaflores
2. The top three male finishers of the F^3 Lake Half Marathon,
Jared Reynolds, Ian Blackwell and Ian La Belle, after the race. All three crossed the finish line within 30 seconds of each other. photo by: Elaine Villaflores
3. Kate Vergara smiles as she completes the F^3 Lake Half Marathon on Jan. 24. photo by: Elaine Villaflores
4. Runners take to the streets of Channahon at the Frosty 5 Mile on Feb. 8. photo by: channahon Park District
5. Cyclists ride while their teammates look on at the Endure It! Indoor 2-Person Team Time Trial.
RYAN GIULIANO C L I F
B A R
M A L E
A T H L E T E
T H E
Y E A R
BY KERRY DEVINE
RYAN GIULIANO’S rise to become one of the area’s top amateur athletes is extraordinary. During his time as a student at Conant High School in Hoffman Estates, it wasn’t cross country or track that had colleges calling with scholarship offers, but wrestling. “I got more offers for wresting, but my heart wasn’t into it at that point,” Giuliano says. When he arrived at the University of Illinois, he ran on his own, thinking he didn’t stand a chance on the college team. Daring to try out anyway, he made the team after the first practice. “I was getting faster,” Giuliano says. “I was with guys that were pretty much my idols, then catching up to them, then beating them in a short time frame.” Recently, Giuliano has shown his prowess as a triathlete as well, having garnered first overall in six triathlons in 2014, including the Memphis in May Olympic Triathlon and the Lifetime Fitness Chicago Championship Indoor Tri. His personal favorite was Ironman Cozumel in November, in which Giuliano brought home first in his age group and second amateur overall in a field of 2,700 competitors. Giuliano credits his improved results in the half marathon—his favorite event, particularly at the end of the triathlon—to a counterintuitive approach in training: increasing speed by running less. “Most would think, ‘I’m not running that fast so I need to run more,’ but it’s the other way around. I need to get off the bike feeling good,” Giuliano says. More bike training and less running was key. “That’s what was holding me back in triathlon in the last six years,” he says. “Before this year I’d go with Jacqui. She’d have better runs than me. I was running a 1:30 half marathon, and now I run 1:15 off the bike.” Giuliano’s wife Jacqui is an impressive athlete in her own right, and he credits his success to her support along with that of his parents. “My parents have been supportive from the start,” Giuliano says. “Triathlon especially, it’s not a cheap sport! They paid for coaching, travel: I wouldn’t have a chance to do this without them.” Giuliano has done some heroic deeds of his own as well. When attending Ironman Wisconsin as a spectator to support his best friend last year, he noticed thousands of tacks on the bike course. “We saw black shining things, a whole bunch of tacks,” Giuliano says. “Luckily no riders had come through yet. We pushed them out before riders came through. It was pretty dangerous.” Giuliano is contemplating racing professionally, having qualified for his professional triathlete license. His immediate goal in 2015 is to take the podium at Ironman Austria and the Ironman Championships in Hawaii as an amateur, and he will make a decision about going pro depending on how well he does in 2015. Even as his talent is sure to take him around the world, he’s still glad to be an athlete from the Chicago area.
“So many other good athletes makes it really competitive,” Giuliano says of racing in the Chicago area. “You know race day there will be competition for you. That’s what I thrive on: a pretty competitive outing. It helps me keep pushing.”
ALLIE WALTERS C L I F
B A R
F E M A L E
A T H L E T E
T H E
Y E A R
BY KERRY DEVINE
ALLIE WALTERS started running in junior high at her mother’s encouragement to continue on with some form of exercise after becoming dissatisfied with soccer and dance. “’You you have to do something,” Walters recounts her mother saying. “A friend ran cross country,” so Walters joined up and “in retrospect it worked out.” Indeed it did work out for Walters, who claimed her first half marathon victory in 2014 at Fox Valley and turned in a PR performance at Grandma’s Half Marathon in Duluth. “I really like the half marathon distance,” Walters says. “Marathons are tough, but I was a grinder. Shorter distances are about speed and natural talent; longer distances are more about dealing with the pain for a long time and if you’re willing to put in the training.” Grandma’s and Fox Valley, as well as running at the Morton Arboretum for the hilly conditions, helped prepare Walters for the New York City Marathon. Despite the wind and course conditions, Walters improved her PR by three minutes with a 3:05:44. “I was hurting early in that race,” Walters says. “You want to be feeling easy early, no pain until 18 or 20 [miles]. I felt in over my head with the hills and wind.” Though the course and weather proved to be a challenge, the difficulties of that race make Walters particularly proud of her achievement. “It’s the first time I felt like I belonged with the girls, competing above my level,” she says. It doesn’t hurt to have a husband that’s a running coach. “I’m lucky to have a lot of influences, such as my husband [Dan Walters] coaching me,” Walters says. “When someone holds you accountable, that’s a big thing. Also my father-in-law, a successful runner: he was state champion in high school and now in his late 50s he is still competitive.” Like Giuliano—who she has known since she was 14, as they both attended the same high school and college—Walters has found less running can yield positive returns. “I run less mileage than most women,” Walters says. “You want to be in tune with what makes sense physiologically, be more than a runner. It’s being an athlete: do core work, weight training and being consistent year after year.” Walters also practices yoga and does Pilates to help her stay agile. Winning is great, but the desire for personal improvement pushes Walters. “There’s a huge internal piece to it. You push yourself to the limits,” she says. “What you get out of it depends on how much work you want to put into it. Fortunately I’ve never had any injuries.” Although she’s proud of her race results thus far, she’s most proud of her consistency and commitment to the sport. “I tried to run in college,” Walters says. “It didn’t go well. It would have been easy to stop altogether. Coming out and gradually building back into it, that’s what’s been cool to me.” This year, Walters plans to continue her pursuit of personal gains. “For me, it’s pushing my limits,” she says. “I have no big goals to qualify for the [Olympic Marathon] Trials, but would like to break three [hours] in a marathon for the first time.”
She plans to run shorter events in the spring to train in order to shorten her marathon PR in the fall of 2015. She also intends to participate in several Fleet Feet competitions, one of the things she enjoys most, as part of the Fleet Feet Sports Racing Team.
Voted “50 best running stores in America” 9 years RUNNING For locations and hours visit FleetFeetChicago.com
Elmhurst • Oak Park • South Loop • Old Town • Lakeview • Lincoln Square
photo by Ali Engin
Shamrock Shuffle8K 2015 BANK OF AMERICA
PARTICIPANT INFORMATION The 36th annual Bank of America Shamrock Shuffle is right around the corner, and with it comes the start of Chicago’s outdoor running season. Whether this is the first race of your life or your year, read on for all the information you need to know to make the most of this race.
The 8K (4.97-mile) race begins and ends in Grant Park on Sunday, March 29. As in years past, this year’s Bank of America Shamrock Shuffle will feature a waved start with three separate waves based on competitors’ estimated finish times. Corrals open at 6:30 a.m. and Wave 1 will kick things off with an 8:30 a.m. start.
with live music from the Chancey Brothers starting at 9:30. Participants of age can redeem the drink ticket on their bib for one Michelob ULTRA. The Post-Race Party ends at 1:30 p.m., but runners can keep celebrating at The Scout (1301 S. Wabash) from 2 p.m. to 1 a.m., where showing their bib will earn them another free Michelob ULTRA for those 21 and over.
(NEW EXPO VENUE)
This year’s racecourse will follow the same route as last year, including the iconic mile on State Street. Aid stations at mile 1.8 and mile 3.5 will offer lemon-lime Gatorade, water, medical support and toilet facilities.
All runners will need to pick up their participant packet and bag at the Bank of America Shamrock Shuffle 8K Health & Fitness Expo. This year, the Health & Fitness Expo will take place at McCormick Place at the Lakeside Center in Hall D1 on Friday, March 27 from 10 a.m. to 8 p.m. and Saturday, March 28 from 9 a.m. to 6 p.m. Parking is available at the McCormick Place Parking Lot A for $10. Participant packets and bags include your bib number, participant shirt and timing device.
After finishing on Columbus Drive, runners can collect their one-of-a-kind finisher medal and bottle opener to show off their success at the race. The PostRace Party at Buckingham Fountain opens at 9 a.m.
Packet pick-up is not available on race day, but if you can’t make it to the Health & Fitness Expo, another person can pick up your packet as long as he or she has a copy of your Participant Confirmation Ticket.
Grant Park is easy to reach through public transportation, but if you do drive, the East Monroe/ Millennium Park, Grant Park North and Grant Park South parking lots are nearby. Whether you drive or take public transportation, be sure to arrive to Grant Park in time to check your gear and enter your start corral. This year’s course has runners starting by heading north on Columbus to Grand Avenue before turning west to State Street. After completing a mile on this famous Chicago thoroughfare, runners will go west again on Jackson Boulevard to LaSalle Street. The course then heads north to Randolph Street before turning south on Franklin Street. Participants will follow Franklin to Harrison Street, where they will run east to Michigan Avenue and take Michigan south to Roosevelt Road to tackle the infamous end-of-the-course incline before heading to the finish line.
March 29, 2015 shamrockshuďŹ„e.com
Spring Shoe Guide DEAN ARMSTRONG
Like clockwork, spring is again upon us with its milder temperatures and extended hours of sunlight. Our testers logged mile over mile in the most interesting running shoes for this season to help you with your selection.
Hoka One One CONSTANT
CATEGORY: MAXIMAL WEIGHT: 10.7 OZ. | 9.3 OZ. PRICE: $160 WWW.HOKAONEONE.COM
New for 2015, the Constant is the most supportive shoe in the HOKA ONE ONE line. It features a wide toe box, comfortable upper and a thick, oversized midsole. Testers say that it provides a firm ride and maximum support where needed most.
WAVE RIDER 18
CATEGORY: NEUTRAL WEIGHT: 9.2 OZ. | 7.8 OZ. PRICE: $120 WWW.MIZUNORUNNING.COM
CATEGORY: NEUTRAL WEIGHT: 9.2 OZ. | 7.5 OZ. PRICE: $110 WWW.ASICS.COM
The Mizuno Wave Rider has long been a popular neutral trainer for runners looking for an everyday shoe with some support. This newest version is slightly heavier and has a standard 12mm drop, but the overall firm ride and transition remain the same. Mizuno really focused on improving the upper, creating a two-piece flexible mesh that creates a custom-like fit.
The ASICS 33-FA is one of the newest 4mm drop running shoes from ASICS “Natural series” designed to promote a more natural gait. The shoe features new forefoot flex groove geometry, FluidAxis outsole and new AmpliFoam in the midsole. This provides a lightweight, highly ada ptable, and natural ride. Wear testers noticed a narrow toebox, but enjoyed the fluid and cushioned ride the 33 FA offered.
PICK SPRING 2015
Pearl Izumi Brooks EM ROAD N2
ADRENALINE GTS 15
CATEGORY: NEUTRAL WEIGHT: 9.6 OZ. | 8.4 OZ. PRICE: $120 WWW.PEARLIZUMI.COM
CATEGORY: SUPPORT WEIGHT: 11 OZ. | 9.2 OZ. PRICE: $120 WWW.BROOKSRUNNING.COM
Pearl Izumi EM Road N2 returns with a second version of this high mileage neutral trainer. Boasting improvements to the upper and geometry changes to the outsole, it provides a smoother and more comfortable-fitting ride. Wear testers noted that shoe is still firm, but loved the remarkably smooth transition.
The Brooks Adrenaline GTS returns for its 15th version with updates including a full-length segmented crash pad and the new BioMoGo DNA in the midsole. This version of the Adrenaline GTS provides a great blend of stability and cushioning, providing a smooth, comfortable ride. The Adrenaline GTS 15 is a quality, everyday shoe for those runners looking for stability.
CATEGORY: NEUTRAL WEIGHT: 10.4 OZ. | 8.6 OZ. PRICE: $140 WWW.KARHU.COM
The Karhu Fast5 Fulcrum is a neutral daily trainer providing a stable, simple and comfortable fit. The Fulcrum technology that runs from heel-to-toe along with the seamless mesh upper delivers a comfortable and quick transition throughout the foot strike. The Fast5 Fulcrum feels light-weight and fits securely while providing reliable stability and sufficient padding throughout the sole. This allows it to handle the rigors of daily training.
LocaL Running StoReS Barrington Running Co. Barrington, 847-702-7867, barringtonrunco.com
Dick Pond Athletics
ADIZERO TEMPO BOOST 7
Carol Stream, 630-665-3316, www.dickpondathletics.com Hoffman Estates, 847-796-7108, www.dickpondathletics.com Lisle, 630-357-6884, www.dickpondathletics.com Park Ridge, 847-720-4083, www.dickpondathletics.com St. Charles, 630-587-0745, www.dickpondathletics.com
Saucony TRIUMPH ISO
CATEGORY: STABILITY WEIGHT: 9.4 OZ. | 7.8 OZ. PRICE: $120 WWW.ADIDAS.COM
CATEGORY: NEUTRAL WEIGHT: 10.3 OZ. | 9 OZ. PRICE: $150 WWW.SAUCONY.COM
The Adizero Boost Tempo 7, a lightweight stability trainer, is the first Tempo to feature the popular Boost technology, which is softer and much more responsive than past versions. Our testers praised the simple upper and the added traction from the Continental Rubber outsole.
The Saucony Triumph ISO is the latest addition to Saucony’s Triumph line. With a cushioned neutral shoe coming in at 9oz, it features Saucony’s Powergrid+ sole and ISOFIT upper. Our reviewers SPRING 2015 noted the Triumph ISO to be both comfortable and highly cushioned.
DNA Athletics Crest Hill, 815-588-0908, www.dna-athletics.com
Fleet Feet Sports Chicago Lakeview, 773-281-3338, www.fleetfeetchicago.com Lincoln Square, 773-271-3338, www.fleetfeetchicago.com Old Town, 312-587-3338, www.fleetfeetchicago.com South Loop, 312-788-3338, www.fleetfeetchicago.com Elmhurst, 630-559-3338, www.fleetfeetelmhurst.com
Geneva Running Outfitters Geneva, 331-248-0221, genevarunningoutfitters.com
Golden Legs Mundelein, 847-393-7422, www.goldenlegsrunning.com
Kiddles SPRING 2015
Lake Forest, 847-234-0025, www.kiddlessports.com
Lively Running Oak Park, 708-358-0605, www.livelyrunning.com
CATEGORY: NEUTRAL WEIGHT: 7 OZ. | 6 OZ. PRICE: $110 WWW.NIKE.COM
CATEGORY: SPEED TRAINER WEIGHT: 7.2 OZ. | 6.2 OZ. PRICE: $155 WWW.NEWTONRUNNING.COM
The Nike LunarTempo brings extreme cushioning to a lightweight trainer. With extra flywire and less rubber on the sole than the predecessor, the shoe hugs your feet while providing just enough traction to keep you connected with the road. Testers found the toe box to be tighter than similar Nike shoes in the same size.
The Distance S IV is the latest model among Newton’s Distance line. Although extremely lightweight, the Distance S IV provides good support to over-pronators. Our testers noted the shoe fits like a glove from the first run, without needing any break-in period.
Naperville Running Company North, 630-357-1900, www.runningcompany.com South, 630-445-8285, www.runningcompany.com
DISTANCE S IV
Road Runner Sports Chicago, 312-448-2966, www.roadrunnersports.com Kildeer, 847-719-8949, www.roadrunnersports.com Naperville, 630-579-3209, www.roadrunnersports.com Wilmette, 847-251-1900, www.roadrunnersports.com
Run Chicago Forest Park, 708-771-7866
Runner’s High ’n Tri Arlington Heights, 847-670-9255, www.runnershigh-n-tri.com
Running Away Multisport Chicago, 773-248-3274, www.runningawaymultisport.com Deerfield, 847-945-2929, www.runningawaymultisport.com
Running Excels Chicago, 773-629-8587, www.runningexcels.com Frankfort, 779-324-5308, www.runningexcels.com
Running for Kicks TOP
New Balance 860V5
CATEGORY: MODERATE STABILITY WEIGHT: 10.23 OZ. | 8.75 OZ. PRICE: $120 WWW.NEWBALANCE.COM
The New Balance 860v5 is a stability shoe that can go the distance, yet is sleek and offers good support. Our testers enjoyed the improved lacing, the stable platform and the resulting smooth and stable ride.
Skechers GO RUN 4
CATEGORY: NEUTRAL WEIGHT: 7.8 OZ. | 6 OZ. PRICE: $100 WWW.SKECHERS.COM
PICK SPRING 2015
Palos Heights, 708-448-9200, www.runningforkicks.com
Running Right Highland Park, 847-432-2884, runningright-albertos.com
Run Today Glen Ellyn, 630-547-0080, www.run-today.com
VALUE SPRING 2015
The Skechers Go Run 4 is an ultra-lightweight trainer. It features a low profile frame and upper that fits your foot like a glove. Testers found this shoe to be a great option for both midfoot and forefoot strikers. SPRING 2015
ABOUT THE AUTHOR Dean Armstrong is a professional gear tester and freelance writer. For in-depth reviews of some of the other shoes coming out this season, please visit www.RunningShoesGuru.com/reviews.
The Human Race Sports Orland Park, 708-349-4724, www.humanracesports.com
The Running Depot Crystal Lake, 815-788-9755, www.therunningdepot.com
The Runner’s Edge Chicago, 773-649-0853, www.the-runnersedge.com Libertyville, 847-549-1108, www.the-runnersedge.com Wilmette, 847-853-8531, www.the-runnersedge.com
The Runner’s Soul Elmhurst, 630-832-7685, www.therunnerssoul.com La Grange, 708-354-7685, therunnerssoul.com
Universal Sole Lakeview, 773-868-0893, universalsole.com
Shake Off Those Winter Blues and Get Back into Your Training Routines By Chris Lewis
As endurance athletes, the anticipation of returning to our favorite sports after long layoffs can make us want to hastily jump back into training, pushing ourselves to achieve our maximum potentials even if we are physically unable to do so. The result? Often, we either cause old injuries to flare up or new injuries to appear, leading to even longer layoffs. To help prevent this altogether, Chicago Endurance Sports training program coordinator Ryan Caturan advises you to build a base as you prepare to return to your endurance sport. “The old analogy is that training is a lot like a building, as it is only as magnificent as its base,” Caturan says. “By creating a strong base, you can return to training safely and effectively. Ease your way back into it and take a conservative approach at first by working out for 20 to 30 minutes at a time to build a routine again.” For USTAF-certified coach Brendan Cournane, owner of Coach Brendan Running, returning to training depends on two primary factors: the length of your off-season and whether or not injuries were a principal cause. If you have taken a significant amount of time off, you should only train at 30 percent or less of the pace at which you typically train, especially during your first two weeks back.
“The old analogy is that training is a lot like a building, as it is only as magnificent as its base.” — Caturan
“There really is no substitute for practicing your craft.”
— SeTH KoPF
“After two weeks, you can increase your pace by 10 to 15 percent for another two successive weeks and so forth,” Cournane says. “By retaining these limits for a six-week period, you can gradually readjust to your former training methods.” Megan Sullivan, a USTAF-certified coach and training program manager for the Chicago Area Runners Association, recommends that you avoid adding mileage too fast. Run slower than you normally do to provide your body an opportunity to adjust. In addition, Caturan suggests that you leave your stopwatch at home early on. “Don’t base your runs on your minutes per mile, as you’ll worry you’re not on pace with your times before your break,” Caturan says. “Rather, base your runs and workouts on how you feel. Also, take a break from running a couple times a week and participate in low-impact, cross-training workouts like yoga, Pilates, and core strengthening.”
Key influences to your return
Sullivan and Tom McGlynn, founder of online coaching service runcoach, agree with Caturan’s outlook on cross-training, recommending that you not only incorporate cross-training into your training sessions but also participate in cross-training during your off-seasons to aid your transition into sport-specific workouts. 42
Although cross-training will help maintain your fitness, it should complement rather than replace your primary sport workouts. In fact, if you can continue your principal workouts during the off-season, even on a limited basis in frequency, duration and distance, you’ll have a more successful return, Seth Kopf, a USATF-certified running coach based in Lake in the Hills and owner of Kopf Running, says. “There really is no substitute for practicing your craft,” Kopf says. “Cross-training should only supplement your workouts, especially when you return, as the physiological benefits of practicing primary sports are far greater than cross-training alone.” Whether you choose to cross-train or reduce the quantity of primary sport workouts, your approach to the off-season will have a direct impact on the safety and effectiveness of your return to endurance sports. “A key concept to understand is that ‘off-season’ does not necessarily mean you’re not performing or training in your sport,” Brian Kura, PT, DPT at Athletico Physical Therapy in Park Ridge, says. “Instead, have a renewed focus to perform other activities and decrease the workload for your specialty sport. Allow a mental break from rigorous training, but also continue to work on your fitness.”
Doing so will allow you to adjust to your typical training routine faster. As you increase your workout intensity in your sport, remember to also consider other factors aside from off-season workouts. Cournane recommends regularly measuring your heart rate, mood swings and sleep and eating patterns to determine whether you should increase or decrease your training initiatives. Don’t forget to consider factors like age and genetics as well as the length of time you have trained in the past and the dates of your upcoming races. If you need to, wait to participate in later event. By remaining fit during the off-season, you should be able to adjust to your return in a timely fashion and still compete in whichever events you previously participated in, prior to your time away from your primary sport. “Just because you decreased your training specificity does not mean you cannot continue to work on your fitness,” Kura says. “As an endurance athlete, aerobic capacity and threshold is what fitness is all about anyways.”
Ensure a safe and healthy return
Regardless of your off-season cross-training, you shouldn’t expect to have the same level of fitness you had prior to your break. Practice moderation and provide your body and mind enough time to adjust to your return.
BANK OF AMERICA SHAMROCK SHUFFLE 8K WORKOUT OPTIONS
WEDNESDAY 40 minute-long run, easy pace; 30 minutes of strength training (post-run)
On March 29, thousands of Chicagoans will arrive at Grant Park for the annual Bank of America Shamrock Shuffle 8K, the kickoff race to Chicago’s running season.
FRIDAY Rest or 30 minute-long run, easy pace
BY: CHRIS LEWIS
To help novice, intermediate and advanced participants prepare for the race in advance and ultimately perform to the best of their abilities, Seth Kopf, a USATF-certified running coach and owner of Kopf Running, offers the following weeklong, sample workout options. “It might take you two to four weeks before you become comfortable,” Caturan says. “Once you do, only adjust one variable of your workout at a time so you are not at risk for new injuries.” McGlynn also advises adding recovery strategies to your routines, such as ice baths, massages and foam rolling. If at all possible, try to sleep eight hours every night and maintain a healthy diet. You should also schedule an appointment with a dietician or nutritionist to determine your needed caloric intake, particularly if you want to start a healthy eating regimen. Sullivan says you should join social group runs so you can focus on the overall experience of endurance sports, including camaraderie and the beauty of the outdoors, rather than just your pace. You could also consider hiring a coach or trainer to facilitate your return and guide you towards a training program ideal for your present fitness levels. Moreover, a doctor’s visit to check for imbalances and weaknesses may be helpful if past injuries have occurred. “All athletes must be honest with themselves about how they feel, especially during the early workouts of their returns,” Cournane says. “Relax. There will be time to increase the intensity and duration of your workouts over the summer. Provide your body enough time to adapt to training and to using muscles that have been healing throughout the wintertime.”
Novice Runner Workout Schedule: MONDAY 30 minute-long run, easy pace TUESDAY 30 to 45 minutes of cross-training WEDNESDAY 35 minute-long run, easy pace THURDSAY 30 to 45 minutes of cross-training FRIDAY Rest SATURDAY 45 to 60 minute-long run, easy pace SUNDAY Rest Intermediate Runner Workout Schedule: MONDAY 30 minute-long run, fartlek (two minutes of hard running, followed by three minutes of easy running for duration); four to five strides; optional: 30 minutes of strength training (post-run) TUESDAY 30 to 45 minutes of cross-training
THURSDAY 30 to 45 minutes of cross-training
SATURDAY 45 to 60 minute-long run, easy pace; four to five strides; optional: 30 minutes of strength training (post-run) SUNDAY Rest Advanced Runner Workout Schedule: MONDAY 30 minute-long run, fartlek (two minutes of hard running, followed by three minutes of easy running for duration); four to five strides; 30 minutes of strength training (post-run) TUESDAY 30 to 45 minutes of cross-training WEDNESDAY 40 minute-long run at projected race pace; four to five strides; 30 minutes of strength training (post-run) THURSDAY 30 to 45 minutes of cross-training FRIDAY 30 minute-long run, easy pace; four to five strides SATURDAY 45 to 60 minute-long run, easy pace; four to five strides; 30 minutes of strength training (post-run) SUNDAY Rest Please note: A dynamic warm up and cool down routine should be performed before and after every workout.
TO SEE MORE RESULTS VISIT: WWW.MYCHICAGATHLETE.COM
F^3 Lake Half Marathon & 5K
Frozen Gnome 10K/50K
Men’s 50K Results Mike Dietz
1/ 10/2 0 1 5 | C RYS TA L LA K E
The Frozen Gnome 10K/50K lived up to its name this year with the coldest conditions in race history. Despite the weather, the race had its biggest turnout of all time for this single-track trail event that takes runners through Veteran Acres and Sterne’s Woods. Men’s 10K Results Keith Browning Joshua Mock Mike Brunette Michael Stehling Matthew Zastrow Benjamin Rigby Joe Szatmary Patrick Losch Nick Penev Jeffrey Lung
43 33 35 34 27 36 42 38 24 35
Bolingbrook Woodstock Libertyville Grayslake Crystal Lake Fox Lake Libertyville Schaumburg Lakemoor Chicago
52:04 53:39 54:22 55:26 56:24 56:34 56:48 56:58 57:18 57:38
Women’s 10K Results Shawna Carter Bridget Carlson Kala Penev Karen Early Nicole Correnti Allyson Zoller Jessica Maveus Sarah Parker-Scanlon Laura Gallagher Erin Randall
34 53 24 43 33 40 24 37 49 33
Chicago Aurora Lakemoor Lake in the Hills Rockford Crystal Lake Rockford Rockfrod Rockford Crystal Lake
1:00:19 1:03:08 1:03:12 1:03:42 1:14:08 1:16:42 1:17:37 1:21:12 1:23:33 1:26:04
41 Jean-Bernard Flanagan 48 Todd Siebert 32 Matthew Condron 48 Chris Ragni 28 James Harrington 38 Scott Gold 27, Emerson Rodriguez 33 Elliot Smith 32 David Ulbert 57 Women’s 50K Results Christine Murphy Jeanne Perian Elizabeth Amundsen Joyce Kortze Stacey Shaver-Matson Julie Yonek Kristi Battalini Kathy Errthum Wendy Lilly Jen Freilino
28 48 29 54 42 45 40 38 41 30
Wauconda Libertyville Lombard Libertyville Chicago Chicago Wilmette South Elgin Chicago Palatine
4:42:26 4:56:37 5:16:32 5:28:31 5:43:36 5:48:49 5:54:46 6:01:36 6:04:29 6:15:43
Dubuque, Iowa Loves Park Des Plaines Rockford
6:26:43 7:13:45 7:17:46 7:30:13 Little Rock, Ark. 7:32:45 Chicago 7:32:48 Chicago 7:33:58 Lacrosse, Wis. 7:34:38 Lyndon 7:34:57 Little Rock, Ark. 7:59:02
S-NO-W Fun Run
1 / 1 0 / 2 0 1 5 | L AKE GENEVA, WIS .
Known as much for its after party as the run itself, brought plenty of fast runners to Lake Geneva for the five-mile event. Clif Bar Athlete of the Year Ryan Giuliano took first place in the men’s race while former Clif Bar Athlete of the Year Jacqui Giuliano took second in the women’s race. Men’s Results Ryan Giuliano Dustin Macuiba James Akita Jake Austin Nate McPherson Jeremy Ruston Ryan Miller John Knudson Matt Dettloff Rob Chenoweth
30 17 34 24 30 34 25 34 26 46
27:29 27:36 27:42 27:53 27:54 28:21 29:06 29:28 29:31 30:15
27 28 Lana Macnider-Lazaridis 32 Aneta Ziemianska 34 Nora Ferguson 23 Alyssa Getta 26 Lauren Delfeld 25 Amanda Macuiba 20 Elizabeth Chenoweth 40 Claire Johnson 22
30:02 31:16 31:55 33:25 33:27 34:00 34:16 34:56 35:06 35:31
Women’s Results Jessica Monson Jacqui Giuliano
1/ 17/2 0 1 5 | B U R B A N K
The Burbank Park District hosted its annual Frosty 5K and One Mile Walk on Jan. 17. Over 200 participants came out for the event that produced plenty of fast times: the top 13 runners all finished in less than 20 minutes. Men’s Results Mitchell Gilbert Caleb Washington Joe Lerner Nate Whitfield Mark Luttrell Dimitri Dimizas Dawid Palac Marc Woodcook Juan Munoz Jacek Walasik Women’s Results Karrie Hamstra-Wright Kristen Hosey Lisa Edison Eileen Skisak Adreana Mauer Laura Eskilson Dena Reilly Maritze Martinez Kristin Rein Norika Valenta
22 16 27 17 42 21 20 51 47 33
37 41 39 55 45 46 44 31 25 54
Naperville Robbins Oak Lawn Northbrook Orland Hills Orland Park Burbank Glen Ellyn Chicago Chicago Ridge
Chicago Western Spring Frankfort La Grange Park Chicago Glen Ellyn Oak Lawn Burbank Chicago Ridge Burr Ridge
16:37 17:10 17:58 18:19 18:24 18:42 18:58 18:59 19:06 19:10
19:33 21:17 22:38 23:21 24:15 24:18 24:22 24:40 25:31 26:07
F^3 Lake Half Marathon & 5K 1/ 24/2 0 1 5 | C HI CA G O
The F^3 Lake Half Marathon enjoyed a new location and the best weather it had ever had at this year’s event, which saw the return of the F^3 Lake 5K after a few years without the shorter race. “My new ops manager, Mike Kozlowski, did a stellar job of coordinating the ‘outside logistics,’ and the staff at Solider Field went above and beyond to ensure the runners had the best possible experience,” race director Kimberley Stedman says. Men’s Half Marathon Results Ian Blackwell 27 Arlington, Va. Jared Reynolds 24 Chicago Ian La Belle 26 Chicago Dan Regalado 28 Oak Lawn Braulio Benitez 33 Chicago Jonathan Cain 33 Des Plaines Andy Norton 30 Chicago Steven Bugarin 29 Chicago John Collet 47 Verona Tim Perkin 35 Chicago
1:14:40 1:14:51 1:15:04 1:16:09 1:16:43 1:20:53 1:20:58 1:21:04 1:21:14 1:21:56
Women’s Half Marathon Results Pamela Staton 28 Chicago Cassidy Wall 37 Palos Heights Wendy Jaehn 40 Chicago Marron Brookes 34 Chicago
1:21:58 1:22:51 1:24:56 1:28:10
Allison Parker Fiona Carlon Amanda Muntz Paula O’Connor Prativa Pandey Julia Montag
33 29 26 46 28 26
Men’s 5K Results Thomas Gouard Anton Samrai Eric Ginsburg Roberto Ortega Dylan Kropp
32 30 50 32 16 Alejandro Gomez Pimienta 41 Jonathan Wolf 24 Dylan Debiasi 26 Scott Trackman 39 Derek Nathan 29 Women’s 5K Results Jamie Davenport Stefanie Herrmann
26 31 Jessica Brierly-Snowden 26 Elaine Trinh 18 Natallie Santana 30 Samantha Acosta 23 Heather Karlson 35 Sarah Shaw 32 Sophie Elizabeth 13 Claire Murphy 25
Chicago Chicago Chicago Oak Park Chicago
Honolulu Chicago Chicago Chicago Ridge Wheaton San Luis Potosí, Mexico
Chicago Chicago Evanston Forest Park
1:28:39 1:29:28 1:30:04 1:32:03 1:32:17 1:32:49
18:50 20:10 20:23 21:58 22:08 22:17 22:22 22:37 22:41 22:52
Kiran Johnson Amy Kens Ann Quinn
11 32 56
Men’s Half Climb Results Lucas Gulson 13 Max Algas 11 Stephen Thomas 46 Adam Pfeffer 46 Will Pfeffer 14 Joshua Nagle 23 Steve Rodriguez 38 Brian Bartak Shea Koerner 7 Esteban Angomas 12
Chicago Tinley Park Chicago
18:30 18:48 18:57
Lake Bluff Chicago Chicago Highland Park Highland Park Chicago Chicago Tinley Park Chicago Romeoville
11:49 12:01 12:17 13:07 13:19 13:47 17:04 18:56 21:24 21:53
St. Louis Chicago
22:00 22:14 Kalamazoo, Mich. 23:22 Frankfort 24:38 Chicago 25:34 Des Plaines 26:08 West Chicago 26:16 Chicago 26:22 Chicago 26:58 Evergreen Park 27:51
Aon Step Up for Kids benefiting Lurie Children’s Hospital CH I C AGO | 1 / 2 5 / 2 0 1 5
Participants tested their leg strength at the Aon Center on Jan. 25 at the Aon Step Up for Kids stair climb. The event, which drew 2,400 climbers, featured both a full and half climb and raised over $600,000 for Lurie Children’s Hospital. Men’s Full Climb Results Michael Fitch 18 Harris Lerner 15 Dylan Miles 16 John Schmidt 18 Craig Wolf 30 Daryl Periman 45 Ben McCormick 15 Ryan Fitch 18 Daniel Linger 18 Matthew Paluszak 19
River Forest Glencoe Chicago Hickory Hills Deerfield Evanston Wilmette River Forest Winnetka New Lenox
Women’s Full Climb Results Melissa Winterhalter 30 Erica Periman 47 Lisa Lubben 17 Courtney Butzen 27 Melissa Wright 32 Amadea Christian 10 Krista Lewis 28
Prospect Heights 16:26 Evanston 16:54 Carol Stream 17:11 Chicago 17:21 Morris 17:28 Buffalo Grove 17:55 WIllowbrook 18:02
12:49 13:52 13:56 13:58 14:03 14:06 14:16 14:25 14:28 14:51
F^3 Lake Half Marathon & 5K
Women’s Half Climb Results Deborah Gulson 49 Lake Bluff Molly Pfeffer 10 Highland Park Jennifer Oppenheimer 41 Chicago Julie Pfeffer 46 Highland Park Mary Bickers 26 Chicago Kati Murphy 39 Lake Forest Araceli Tellez Chicago Karen Riley 32 Chicago Samantha Rice 27 Chicago Kimberly James 38 Chicago Name
11:43 12:26 13:35 13:42 14:16 14:58 15:33 16:42 17:06 17:13 Time
TO SEE MORE RESULTS VISIT: WWW.MYCHICAGATHLETE.COM
Frozen Zucchini Run
BAR R IN G T ON | 1 /25/ 2015
A mid-January thaw forced racers to trade in their snowshoes for trail shoes and Yaxtraxs at the annual Frozen Zucchini 5K. Though the event was originally planned as a showshoe race, competitors still had the chance to test their off-road skills on an icy course. Men’s Results Dermot Fitzpatrick Ted Dobbels Rob Herzog Donald Malin Pat Peppler Criss Chang Jim Jones Steven Gelsomino Eric Barnes Dave May
45 41 30 46 63 39 50 60 33 51
Arlington Heights 21:40 Village of Lakewood 21:54 Chicago 22:37 Lake Zurich 24:28 Barrington 25:22 Palatine 25:30 Barrington 27:06 Oak Lawn 28:07 Shabbona 28:08 Cary 28:14
Women’s Results Janet Franco Brooke Bean Molly Fitzpatrick Eileen Skisak Valerie Chang Debra Marzano Jane Busbia Jennifer Saddoris Ruth Cogswell Anne Ordway
24 35 12 55 31 49 49 34 40 45
Hanover Park 21:50 Geneva 22:57 Arlington Heights 24:21 La Grange Park 24:25 Palatine 25:10 Schaumburg 25:43 Deer Park 28:01 Chicago 28:11 Arlington Heights 28:23 Barrington 29:13
7. Trish Kredell 8. Lindsey Brems 9. Danielle Mason 10. Breda Murphy
24:54 25:22 25:29 25:55
Frosty 5 Mile
CH A NN AHO N | 2 / 8 / 2 0 1 5
Athletes took to the streets of Channahon on Feb. 8 for 36th annual Frosty 5 Mile. Nate McPherson continued his winning streak from the week before, taking first in the men’s race, while Jessica Iasparro of Rockford won the crown in the women’s division. Men’s Results Nate McPherson Roger Pinon Robert Duncan Steven Bugarin
30 26 32 29
Elmhurst Chicago Chicago
27:10 28:10 28:36 28:42
Evan Sather Josh Swenson Clark Anderson Tom Smith Jess Conboy Eric Wedow
29 37 45 39 34 56
Willowbrook Sandwich Romeoville Peru Channahon Batavia
28:47 29:39 30:34 30:40 32:06 32:57
Women’s Results Jessica Iasparro Stephanie McCollom Lauren Lemke Katherine Atwood Nicole Fritz Eileen Skisak Betsy Cole Renee Severa Amy Delgado Tracy Decourcy
43 34 39 37 31 55 24 51 33 54
Rockford Channahon Channahon Channahon Manhattan La Grange Park Crest Hill Burr Ridge
31:31 34:49 35:21 37:42 37:54 38:19 38:56 39:14 39:16 39:25
Super Shuffle 5K
G EN EVA | 2 /2 /2 0 15
Even a blizzard couldn’t keep runners away from the fifth annual Super Shuffle 5K in Geneva. Amidst snowy conditions, nearly 400 runners made it to Geneva Middle School South for the race and post-race Game Day Party that featured food and activities to help get participants in the mood for the Super Bowl. Men’s Results 1. Nate McPherson 2. Alexander Thomas 3. Rich Calvario 4. Ryan Kredell 5. Christopher Sheehan 6. Valdis Slokenbergs 7. Nathan Kennedy 8. Eric Wedow 9. Carlos Viramontes 10. Ed Golden
16:48 17:38 18:04 20:01 20:01 20:27 20:53 21:13 21:13 21:32
Women’s Results 1. Morgan Lain 2. Jennifer Roser 3. Ceci Crown 4. Erin Golden 5. Dani Armstrong 6. Kayla Lotz
22:03 22:58 23:58 24:03 24:21 24:38
Frosty 5 Mile
1/ 10/1 5 | C HI C AG O , I L
Runners braved single-digit temperatures this year at the Polar Dash, which featured a variety of race distances. In addition to the usual 5K and 10K events, this year’s Polar Dash took inspiration from the calendar year and added a 15 mile and 1500 meter race as well. Those feeling particularly ambitious had the opportunity to take on the Yeti or Super Yeti Challenges, which involved running the 10K, 5K and 1500 or the 15 mile, 5K and 1500, respectively. Men’s 15 Mile Results Mick Brown Eiichiro Kamikawa Robert Wiley Steven Clark Eric Schrock Larry Jones Todd Fergus Michael McCahey David Tovalin Eric Byun
42 31 39 44 26 45 39 60 32 36
Women’s 15 Mile Results Laura Hamman 29 Julie Schoeneck 27 Liz Coffey 29 Lisa Altman 40 Diana Richerson 26 Kiersten Wallden 25 Sarah Jones 45 Yvonne Delongchamp 43 Carolyn Schneider 20 Liliana Gaytan 34 Men’s 10K Results Matthew Schmanski Tim Perkin Michael Knudson Ric Larsen Max Rankel Jeremy Hogeveen Ken Metz Vince Zager Anthony Hanson De’andre Warren
36 35 25 32 25 28 23 27 32 20
Women’s 10K Results Katie Tillery-Merk Kelli Grubbs Sasha Christensen Caroline Williams Dahei Kim Julia Murphy Mary Wagoner Odeta Steponavicius Sara Grammes Alana Hart
27 50 23 24 28 28 26 35 28 22
Chicago Tokyo Gurnee Northbrook Chicago Chicago Oneida, Wis. Downers Grove Chicago Chicago
1:36:48 1:38:24 1:45:12 1:45:12 1:46:12 1:46:32 1:49:00 1:50:47 1:52:48 1:52:56
Madison, Wis. 1:50:53 Madison, Wis. 1:52:27 Chicago 1:52:50 Saint Joseph, Mich. 1:55:11 Chicago 1:58:58 Wheaton 1:59:18 Chicago 2:02:26 Grayslake 2:02:42 Algonquin 2:07:18 Waukegan 2:08:37
Chicago Chicago Evanston Naperville Chicago Chicago Elgin Chicago
Chicago Davenport, Iowa Villa Park Chicago Chicago Chicago Naperville Chicago
Frosty 5 Mile
37:21 37:23 37:43 38:05 38:11 40:35 40:40 40:51 44:49 44:55
Men’s 5K Results Dawid Palac Jesus Rojas Alejandro Montes Mark Palchak Sean Chapman David Ioder Todd Fergus Miles Betley Aaron Koronkowski Peter Wilson
20 20 19 33 32 57 39 27 28 26
44:43 46:10 47:07 48:32 49:45 49:52 50:24 50:24 50:58 51:37
Women’s 5K Results Kelli Grubbs Angie Dudman Lisa Altman Olivia Chan Maria Rosselson Cheryl Crozier Sascha Steinberg Kelsey Casey Katie Kubont Jennifer Roser
50 52 40 24 36 39 23 25 30 30
Davenport, Iowa 23:51 Geneva 24:37 Saint Joseph, Mich. 25:57 Skokie 26:13 Chicago 26:17 Hammond, Ind. 26:25 Chicago 26:31 Chicago 27:00 Marquette, Mich. 27:02 Elgin 27:18
Burbank Blue Island Blue Island Chicago Chicago Chicago Oneida, Wis.
20:02 20:20 20:43 21:31 21:40 21:41 21:50 21:54 23:14 23:15
Men’s 1500 Meter Results Douglas Baker 29 Josh Cohen 17 Will Gane 39 Michael McCahey 60 Andrew Hoffman 26 David Tovalin 32 Aaron Koronkowski 28 Todd Fergus 39 Nahum Prado 30 Mark Heling 33
Chicago Northbrook Chicago Downers Grove Chicago Chicago Chicago Oneida, Wis. Cicero Chicago
Women’s 1500 Meter Results Lisa Altman 40 Saint Joseph, Mich. Kelli Grubbs 50 Davenport, Iowa Sara Grammes 28 Chicago Christina Fergus 41 Oneida, Wis. Nicole Fritz 31 Manhattan Ellen Murphy 25 New Lenox Dee Dekeyser 47 Gurnee Lindsey Purl 26 Sparta, Wis. Kristina Pecora 36 Chicago Millennium Wheeler 27 Wheaton Name
5:28 5:40 5:41 5:42 5:44 5:47 5:49 5:56 6:02 6:07
6:41 6:46 6:59 7:17 7:17 7:18 7:19 7:22 7:23 7:26 Time
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More Calendar events at: YOUR PERSONAL RACE CALENDAR
03/07/15 Sportsplex Duathlon Orland Park IL www.orlandpark.org
03/08/15 Chicago time trial Cup - Race#3 -20k individual indoor time trial Chicago IL ffc.com/indoor-cycling-series
03/14/15 aBD outdoor cycling time trial series 4 Winfield IL www.abdcycling.com 03/20/15 24 hour Cycling Relay Challenge Libertyville IL www.thebookbridge.org 04/11/15 Spring Super Criterium South Beloit IL www.bikereg.com 04/12/15 John Fraiser Memorial time trial Maple Park IL www.abdcycling.com
03/22/15 Wheeling Wheelmen St. Patrick’s Day Ride Wauconda IL wheelmen.com/st_pats.asp 04/18/15 Spin to Break the Cycle Chicago IL www.worldsportchicago.org/spin 04/26/15 Folks on Spokes easter Ride Park Forest IL www.folksonspokes.com
03/01/15 Winter Blast half Marathon and 5k Portage MI www.portagewinterblast.wordpress.com
Wheeling Wheelmen St. Patrick’s Day SunDay, MaRCh 22 WauConDa, il
Celebrate the start of spring with the Wheeling Wheelmen st. Patrick’s day ride. the ride has 16- 20- and 36mile route options on quiet roads with sag support. routes open at 8 a.m. and riders can continue until 1 p.m.
03/07/15 CnB oak Forest Fleadh 5K Oak Forest IL www.oak-forest.org 03/07/15 Queen of Martyrs Celtic Ceili K’s 5K run/2 K walk Evergreen Park IL 03/07/15 Punk the Monk 5k trail Run Wauconda IL www.muddymonk.com/punk 03/07/15 Manhattan irish Fest Parade 5k Manhattan IL www.runrace.net 03/08/15 Run Fur Fun St. Charles IL www.stcparks.org 03/08/15 Running o’ the green 8k Tinley Park IL www.tinleyparkdistrict.org 03/14/15 Shamrock Run/Walk Indianapolis IN indystpats.com 03/14/15 St Paddys Day 5K Naperville IL stpaddysday5K.org 03/14/15 great north Run Indianapolis IN www.tuxbro.com
03/14/15 Cass County Family yMCa Shamrock Shuffle 5K Run/Walk Logansport IN www.casscountyymca.org 03/14/15 hills are alive trail Run & Walk Burlington WI www.xcthrillogy.com 03/14/15 Dino trail Run Mounds Anderson IN www.dinoseries.com/run 03/14/15 St. Paddy’s Day 5K & 8K Run/Walk benefitting the greater Chicago Food Depository Chicago IL www.stpaddysdayrunchicago.com 03/14/15 Deer Park St. Paddy’s Day 5K Deer Park IL allcommunityevents.com 03/14/15 lucky Clover 4 Miler and 1 Mile leprechaun lope Carmel IN luckycloverrun.com
03/15/15 March Madness 1/2 Marathon Cary IL www.hillstriders.com 03/21/15 Fox Valley Winter Challenge trail Series Race #3 Geneva IL www.foxvalleywinterchallengetrailseries.com 03/21/15 holliday Park trail Run Indianapolis IN www.tuxbro.com 03/21/15 lucky leprechaun 7K Milwaukee WI www.LuckyLeprechaunRun.com 03/21/15 Chicago lakefront 50K Chicago IL www.chicagoultra.org 03/21/15 Fox Valley Winter Challenge trail Series #3 Geneva IL www.runtoachieve.com
03/21/15 Cusacks’ leprechaun Dash Oak Forest IL 03/22/15 lisle Chamber Spring Sprint Lisle IL www.lislechamber.com 03/28/15 Kent City Ridge Run 15K/5K Kent City MI www.kentcityschools.org 03/28/15 Coach Mark’s Boston 20 training Run Barrington IL www.theroadtoboston.info 03/28/15 Circular logic Marathon West Lafayette IN www.circularlogicmarathon.com 03/28/15 March 4 Meg 5k Run/Walk Evergreen Park IL www.march4meg.com 03/28/15 Blackberry Farm Spring gallop 5k Aurora IL www.foxvalleyparkdistrict.org
SWIM TO FIGHT CANCER IN CHICAGO Join the Swim Across America Family for the 22nd Annual Chicago Open Water Swim. At Swim Across America, the money you raise stays in our community, supporting early-stage cancer research at Rush University Cancer Center. Swim with us and make a tangible impact in Chicago.
CHICAGO OPEN WATER SWIM | SATURDAY, JULY 25TH Ohio St. Beach | 1/2 mile, 1 mile, 1.5 mile, 3 mile Swim
To sign up or learn more, visit: WWW.SWIMACROSSAMERICA.ORG/CHICAGO2015
More Calendar events at: YOUR PERSONAL RACE CALENDAR
03/28/15 Mushing for Meals Beloit WI 03/29/15 Bank of America Shamrock Shuffle 8K Chicago IL shamrockshuffle.com 04/04/15 Lincoln Presidential Half Marathon Springfield IL www.runabe.net 04/04/15 Chicago Quarter Marathon Chicago IL chicagoevents.com 04/04/15 Egg Shell Shuffle 1/2 marathon and 5K run/walk and EGG HUNT! Elk Grove Village IL www.eggshellshuffle.com
04/04/15 April Fools 5k Run Bloomingdale IL www.aprilfools5k.com
04/04/15 Arny Johnson Classic Loves Park IL hfh-il-rock.huterra.com
04/04/15 Sarett Spring Stampede Benton Harbor MI www.sarett.com
04/04/15 Bunny Rock 5K & Egg Hunt Chicago IL
04/04/15 DINO Trail Run Eagle Creek Indianapolis IN www.dinoseries.com/trail-running 04/04/15 Ringing in Spring 5K/10K Valparaiso IN www.ringinginspring.com 04/04/15 Chi Town Half Marathon & 10K Chicago IL allcommunityevents.com
04/11/15 5th Annual Iron Horse 5k Elgin IL lesturnerals.org 04/11/15 Fox Trot 5k and 10k Batavia IL 04/11/15 Foodie 5K DuPage County Wheaton IL www.solvehungertoday.org
Fight for Air Climb â€“ Presidential Towers
04/11/15 REI Run Series Chicago 5k Busse Woods Forest Preserve Elk Grove Village IL rei.com/learn 04/11/15 Great Lakes Loons Pennant Race Midland MI www.mymcc.org/myraces 04/12/15 Good Life Race Oak Park IL goodliferace.com 04/18/15 Carmel Marathon Weekend Carmel IN www.carmelmarathon.com 04/18/15 Spring Run in the Park Palos Park IL 04/18/15 The Germazing Race Oak Lawn IL 04/18/15 Live Grit Lakefront 10 Miler Chicago IL 04/19/15 The Yellow Jacket Challenge! Greenville MI www.yellowjacketchallenge.com 04/19/15 Arbor Day 10K Lisle IL www.mortonarb.org 04/19/15 2015 Bengal Eastside Shuffle Plainfield IL bengaleastsideshuffle.weebly.com
SUNDAY, MARCH 8 | CHICAGO, IL
test your leg strength at the Fight for air Climb. the event supports the american lung association and challenges participants to climb one, two, three or all four of the Presidential towers for a total of 2,340 steps. 52
04/23/15 FDIC Courage and Valor Run Indianapolis IN www.tuxbro.com
04/25/15 Talk Walk Run Indianapolis IN talkwalkrun.kintera.org 04/25/15 Iola Trail Run Iola WI www.greatlakesendurance.com 04/25/15 Race to Wrigley 5K & 10K Run Chicago IL www.chicagoevents.com 04/25/15 Calvin College 5k Spring Classic and Youth Fun Run Grand Rapids MI www.calvin.edu/classic 04/25/15 Frankfort Half Marathon Frankfort IL www.signmeup.com/103796 04/25/15 DINO Trail Run Town Run Indianapolis IN www.dinoseries.com/trail-running 04/25/15 Christie Clinic Illinois Marathon Champaign IL www.illinoismarathon.com 04/25/15 Longwood PTA Run with the Lions 5k Run/Walk Warrenville IL www.runwiththelions.com 04/25/15 Greater Chicago Epilepsy 5K Wheaton IL www.EpilepsyChicago.org 04/25/15 The Soldier Dash Peoria IL raceroster.com/events/2015/
Life’s better when we’re connected ®
to personal bests
Congratulations to the 45,000 champions who collectively created one unforgettable day at last year’s Chicago Marathon. Join us for the 2015 Bank of America Chicago Marathon on Sunday, October 11. Visit chicagomarathon.com to learn more about the race.
© 2014 Bank of America Corporation. Member FDIC. ARWQFP4G
More CalenDar eventS at: YOUR PERSONAL RACE CALENDAR
St. Paddy’s Day 5K & 8K
photo by: Ali Engin photo by My EP Events
SATURDAy, MARCH 14 | CHICAgo, Il
Kick off your St. Patrick’s Day celebration with a run through lincoln Park. the race, now in its 15th year, offers 5K and 8K options and supports the greater Chicago Food Depository.
04/25/15 3rd Annual RACERS Superhero 5K Benton Harbor MI www.racerssuperhero5K.com 04/25/15 Marlas 5k Truffula Shuffula Lombard IL www.marlas5k.com 04/26/15 Best Buddies Indianapolis IN www.bestbuddiesindiana.org/walk 04/26/15 Crossroads of Northwest Indiana Marathon and Half Marathon Lowell IN www.nwicrossroads.com 04/26/15 McHenry County Human Race Crystal Lake IL www.mchumanrace.org 54
04/26/15 Ravenswood Run 5K Chicago IL www.RavenswoodRun.com 04/26/15 Heritage Run Rockford IL www.rockriverymca.org
03/06/15 Pinnacle Indoor Triathlon #5 Fitchburg WI www.racedayeventsllc.com/content/ pinnacle-indoor-triathlon 03/29/15 Experience Triathlon Indoor Triathlon Series - March 29 Race Lisle IL experiencetriathlon.com/2014/11/ et-indoor-triathlon-series-2015 04/25/15 Abe’s Mini Triathlon Petersburg IL www.triharderpromotions.com
04/25/15 Pioneer Sprint Triathlon Petersburg IL www.triharderpromotions.com
03/01/15 15th Annual Chicago Polar Plunge Chicago IL www.sochicago.org 03/08/15 Fight for Air Climb Presidential Towers Chicago IL www.fightforairclimb.org 03/13/15 Race Director University level I & II Certification Lisle IL
03/31/15 Boston Marathon Final Tips Clinic Chicago IL www.theroadtoboston.info
04/07/15 Tri-umph Multisport Triathlon training 1/2 Ironman Lake Forest IL www.tri-umph.us
04/01/15 Infinity Multisport - Momentum Track workout Chicago IL www.infinityeffect.com
04/07/15 Tri-umph In-Season ladies Triathlon training Lake Forest IL www.tri-umph.us
04/04/15 Triathlon Training Course Chicago IL galterlifecenter.org/health-wellness/specialty-courses 04/05/15 Infinity Multisport Weekly Swim Training Chicago IL www.infinityeffect.com
Podiatrists Treat Foot & Ankle Sports Injuries Find A Podiatrist Near You At
RacE • NEW 5K TiTioN m compE • NEW TEa se ont cour r ul lakef • Beautif cago from chi • 1 hour e m i lw a u k e tes from • 50 minu Pa n t s s t Pa r t i c i 1 0 / 1 0 B y Pa • ranked RTs E c h T- s h i sPecific T • gender l a d er me ese finish • Big che rty s t- r a c e Pa o P d B r at • Beer an ab • affoRd
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n or half the maratho e. the price of en you register onlin wh n ho rat ma : CA M AR 15
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SEPTEMBER 7, 2015
C HIC AG OL AN D’S L A B OR DAY T RA DI T ION
WWW.OAKBROOKHALFMARATHON.COM chicago athlete magazine
Train Like a Pro. recover Like a Pro.
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Sept. 18-20 | Appleton, WI
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14 Gildan Esprit de She, the nationâ€™s premier athletic event series for women, returns for itâ€™s third season of social fitness events that fit every pace and passion. From fashionable freebies to our signature Bubbly Bar, enjoy a designer event experience like no other.
participants will receive: - MPG performance tank ($25 value) (Chicago 5K/10K Run) - Moxie Cycling jersey ($58 value) (Naperville Triathlon) - Customized race bib (limited time) - Two complimentary drinks at the signature Bubbly Bar, your own GoVino wine glass (21 and over only) - Healthy post-race tapas and treats
- Access to the Panasonic Beauty Bar powered by LifeSpa with complimentary massage, minimanicures, blowouts and hair braiding - Inviation to join Finish Line Training from Life Time Run - And more!
Life Time Run helps you cross the Finish Line with supportive group training led by certified coaches. Finish Line Training begins June 4th. with Training locations in Downtown Chicago and Life Time Fitness; Algonquin, Vernon HIlls and Warrenville.
Naperville triathlon June chicago 5k|10K july 23
CHICaGo CHIropraCTIC & SporTS InjUry CEnTErS
HolIStIc HeAltHcARe foR eveRyoNe fRoM PRofeSSIoNAl AtHleteS to SocceR MoMS
Dr. Alden clendenin | Dr. Josh Hover | Dr. chris Bocci | Dr. Drew Danielson Board Certified Chiropractic Sports Physicians / Acupuncture / Physical Therapy & Rehab Spinal Decompression / Active Release Technique / Graston / Rolfing / Custom Orthotics
Loop Clinic: Lincoln Park: Skokie Clinic: West Loop Clinic:
312.236.WELL 773.529.WELL 847.677.WELL 312.346.WELL
Our Certified Sports Physicians (CCSP) are also Certified Power-Taping Practioners (CPTP), Our clinics provide care for patients ranging from professional athletes to soccer moms. As avid hockey players/athletes themselves, Dr. Clendenin, Dr. Bocci, Dr. Hover, Dr. Danielson all know first hand the need for chiropractic specialty techniques and physical therapy for any athlete. Our practices specialize in the correction of biomechanical disorders rather than treating just the pain symptoms. We provide comprehensive treatment programs for, but not limited to: Ligament/Muscle Injury & Tendonitis | Spinal Decompression | Podiatry Acupuncture | Therapeutic Sports Massage | Rolfing | Kinesio-Taping Naturopathy | Sciatica/Disc Problems | Physical Therapy Carpal Tunnel Syndrome | Rehabilitation | Back/Neck Pain | Headaches Custom Foot Orthotics | Rotator Cuff Syndrome | Knee/Hip Pain Foot/Ankle Pain | Extremity Conditions
CHICaGo arEa rEHabIlITaTIon ExpErTS, InC. C.a.r.E pHySICal THErapy Theresa Eiden, MPT • Sally O’Hare, MPT Pamela Johnson, MSPT • Lindsay Lindquist, PT, DPT Alicia Bien, LMT 2533 N. Southport, Chicago, IL 60614 773.472.2731 C.A.R.E. Physical Therapy’s mission is to provide the highest quality physical therapy services. We are individually owned and operated, and feature one on one treatment sessions lasting 45 minutes to one hour exclusively with a physical therapist. Having personal experience participating in marathons and triathlons, we specialize in running injuries, but treat all orthopedic, neck, back and sports related injuries. Our services include a comprehensive biomechanical analysis of gait and running form as well as posture, strength and flexibility assessments. We emphasize manual therapy (soft tissue mobilization/myofascial release and joint mobilization techniques) and individualized exercise instruction, but also utilize therapeutic modalities (electrical stimulation, ultrasound, etc.) Call us today for a free consultation or gait video analysis. Now offering Massage Therapy.
Sports Chiropractors for several professional teams www.SportsInjuryCenters.com
CHICaGo HErnIa InSTITUTE Phone: 773-227-5914 | Fax: 773-227-8247 www.ChicagoHerniaInstitute.com 2222 W. Division (Suite 110) Chicago, Il 60622 2800 N. Sheridan (Suite 108) Chicago, Il 60657
388 W. Terra Cotta Ave., Crystal Lake, IL 60014 815.459.FOOT (3668) Board certified in Podiatric Orthopedics and a member of the American College of Sports Medicine, Dr. Jantz is also a marathoner, ultramarathoner and duathlete. Providing comprehensive treatment for sports-related foot and ankle problems. Biomechanical examination, gait and stance evaluation and custom, sport specific, prescription orthotics. Conservative care of heel pain, tendonitis, pinched nerves, stress fractures, sprains, bunions, hammertoes. Surgical treatment as a last resort. Treadmill gait analysis, x-ray on site. On staff at Northern Illinois Medical Center and Memorial Medical Center. Evening hours are available.
3350 Salt Creek Lane Suite 109 Arlington Heights, IL 60005 847-368-3200 DC Wellness Center is a comprehensive family health facility that offers gentle chiropractic adjustments, adjunctive physiotherapy, functional nutrition with lab studies, structural postural care, exercise reabilitation, performance care with Active Release Technique (ART). Dr. Michael Davenport has been involved in the Chicago area running community for over 20 years. He presently still competes in endurance events such as Ironman Triathlons, marathons and ultramarathons. He has been a member of several local organizations which promote healthy lifestyles through training and competition. Dr. Davenport has run over 20 100 mile races including the Western States 100 mile endurance race 8 times and the Leadville Trail 100 4 times. He has also completed 6 Ironman Triathlons and hopes to complete his 7th this year in Lake Tahoe. Additionally, he has run 85 marathons. He hopes to break 3 hours again at this years Chicago Marathon, his 23rd Chicago Marathon. Dr. Davenport has treated many local athletes. He stresses living healthy with the synergy of quality nutrition, proper core muscle balance, adequate rest, and correct structual biomechanics. He incorporates specific stretching, strengthening and stabilty exercises for successful and injury free sport performances.
MENTION THIS AD FOR A $25 INITIAL ExAM, CONSULTATION, x-RAY IF NEEDED & FIRST TREATMENT.
TIMoTHy T. janTz, DpM, faCfo, poDIaTrIST
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He also offers gait analysis, postural care as a Certified Posture Exercise Professional (CPEP), coaching, radiology, lab studies, body compositioning and acupuncture. Experience a safe and natural approach to whole body health without the use of medication or surgery!
GroIn paIn? Minimally Invasive Hernia Repair: Groin/inguinal and belly button hernias. Get back to sports sooner and with less pain. Athletic Pubaglia (Sport’s Hernia): Groin and rectus muscle tears, chronic pain despite resting. Non-surgical treatments: Physical therapy/trigger point injections. Surgical Repair: Laparoscopic Surgical Repair
To Advertise in this section ConTaCT
847.675.0200 x203 58
Dr. Lisa M. Schoene GURNEE PODIATRY & SPORTS MEDICINE ASSOCIATES: 351 S. GREENLEAF ST. #C PARK CITY, IL 60085 847-263-6073 401 W. ONTARIO ST. #240 CHICAGO IL 60654 312-642-6020 Dr. Lisa Schoene is a sports medicine specialist who is triple board certified in Surgery, Orthopedics, and Primary Podiatric medicine, is a Fellow of the American Academy of Podiatric Sports Medicine, the American College of Foot & Ankle Surgery and the American College of Foot & Ankle Orthopedics & Medicine. She is also a licensed certified Athletic Trainer as well. She has been practicing Podiatric Sports medicine for over 22 years. She has treated and worked with numerous Olympic, Professional, Semi-professional, and Elite athletes of many sports, including runners, triathletes, and dancers. Dr. Schoene has supervised and covered numerous sporting events and races, and lectures nationally and internationally on many sports medicine topics. Dr. Schoene trains Medical and Podiatry students, residents and fellows. She was one of 17 Podiatrist’s to work at the Olympic Games in 1996 and has worked at the Olympic Training Center in Colorado and with the World Cup Games. She has been a Podiatric consultant for the DePaul University athletic department for over 20 years, and has worked with many professional dance companies in the Chicagoland area, including the Joffrey Ballet, Hubbard Street Dance, Ballet Chicago, Inaside Chicago Dance as well as many others. Dr. Schoene will thoroughly evaluate overall posture, and functional abilities, she will examine the complete lower extremity, for strength, flexibility, biomechanical alignment, functional capacity and shoe gear. Emphasis will be placed on quick recovery from the current injury, and proactive preventative treatments for the future. This may include physical therapy treatments, strength, and flexibility work, orthotics for biomechanical control, massage therapy, nutritional counseling, and alternative therapies including acupuncture, homeopathic, or magnetic therapy.
Physicians Plus -Chiropractic and Sports Rehabilitation 1700 W. Diversey Pkwy. Chicago, IL. 60614 www.TheSportDocs.com • 773-FIT-0033 Dr. Paul A. Marando D.C., C.C.S.P. (Certified Chiropractic Sports Physician) Dr. Tim P. Marando D.C., N.D. Physicians Plus is a progressive physical medicine and sports rehabilitation center that treats musculoskeletal injuries from the feet to the head. Dr. Paul Marando and Dr. Tim Marando emphasize thorough, comprehensive evaluations to provide individualized rapid treatment programs that keep our patients doing what they love. When combining detailed patient education, our patients learn to take care of themselves and see us less often. No therapist referrals will be necessary as we are your doctors and rehabilitative therapists in one. Our goal in working with you is to quickly eliminate pain and provide you with quick, easy access to care. For years, Physicians Plus has enjoyed treating professional and Olympic athletes, as well as providing the same standard of care to all our patients. Physicians Plus provides performance care to athletes looking to get an edge on the competition. We are part of the ART Ironman Performance Care Team and can be found on the Ironman Provider Network. Performance care is a system of treatment which helps lengthen and strengthen muscles before they become injured which results in improved athletic performance. Therapies: • Active Release Techniques® (ART®) • McKenzie Method® • Functional Rehabilitation • Naturopathic Medicine
• Graston Technique® • Kinesio Taping® • Custom Foot Orthotics • Massage
Commonly Treated Conditions: Back/Neck Pain • Headaches • Disc herniations • Shoulder pain • Lateral epicondylitis • Carpal tunnel syndrome • Bursitis • Hip/knee pain • Tendon injuries • Ankle Sprains • Plantar fasciitis • Foot/ankle pain
136 W Vallette Street, Ste #2, Elmhurst, IL Phone: 630-834-3668 | ElmhurstFootDoc.com RUNNERS TREATING RUNNERS Our docs run, bike, and swim. Marathoners. Triathletes. Weekend Warriors. Foot hurt? Can’t Run? That’s an emergency to us! Use the secret code “Walking on Air” to get preferred scheduling.
Request Dr. McNeill’s FREE running book at www.elmhurstfootdoc.com
Massage Envy Spa - Streeterville 345 E. Ohio Street (between McClurg Court & Fairbanks) Chicago, IL 60611 • 312-222-0808 Validated discounted parking up to 3 hours Massage Envy Spa - Lincoln Park South 1845 N. Clybourn (across from Buffalo Wild Wings) Chicago, IL 60614 • 773-904-1100 Free 90 minute parking available with validation Massage Envy Spa - Old Town / Gold Coast 1222 N. Wells Street (Across from Plum Market) 312-642-ENVY • Opening 1st Quarter 2015 ADD MASSAGE THERAPY TO YOUR MARATHON OR TRIATHLON TRAINING PROGRAM AND ENHANCE YOUR PERFORMANCE. ABOUT MASSAGE ENVY SPA Massage Envy Spa offers convenience, affordability, and professionalism. With convenient locations in the Streeterville and Lincoln Park neighborhoods, Massage Envy is the perfect place to go for your therapeutic massage therapy & Murad Facial services. Our licensed massage therapists & estheticians are trained to provide each of our guests with a customized experience. With our focus on wellness, we offer the following services: • Deep tissue massage • Relaxation / Swedish massage • Pre-natal massage • Reflexology • Sports massage • Hot Stone Therapy • Enhancements include AromaTherapy & Deep Muscle Therapy & Sugar Foot Scrubs • Murad Healthy Skin Facials • On-site chair massage at your office or event For first time guests, book your 1-hour (50 minute hands on) massage today at the member rate of $49.99 or book a 1 ½-hour massage session (80 minutes hands on) at the $74.99 member rate. That’s a 50% savings off the regular rates. We also offer first time guests a $59.99 Murad Healthy Skin Facial. ABOUT OUR MEMBERSHIP Join over 1,500,000 members nationwide! If you seek the benefits of therapeutic massage & Murad Healthy Skin facials on a regular basis, our membership program is a great value! Chicago Area Runner’s Association members receive a discount when they enroll in our 12-month program (see clinic for details): Here’s how the membership works: • $59.99 monthly dues includes a 1-hour customized massage each month • All additional services at the discounted member rates ($49.99 one hour/$59.99 Murad facial) • Monthly member massages can be rolled over to the next month, gifted to others, or used in 30 minute increments • Ask about our Corporate Wellness discounts for companies who enroll 5 or more employees • Valid at over 1,000 locations in 49 states. WE ARE PARTNERS IN THE CHICAGO COMMUNITY We are actively involved with the following organizations: • TEAM PAWS and the Run For Their Lives 8K • Sponsor of CARA Summer Marathon Training Program • Arthritis Foundation • Bright Pink’s Fab Fest Massage Envy Spa is the official sponsor of: *See clinic for full details, restrictions and member rules apply. MYCHICAGOATHLETE.COM
CHICAGO CHIROPRACTIC & SPORTS MEDICINE Dr. Joshua Akin, Dr. Jon Sebby, Dr. Frank Bucki, Shawn Mays, LMT, Sam Gao, LMT
847-881-2861 | Chicagochirosports.com Locations: 1847 Oak St, Northﬁeld (located in Chicago Sports Institute) 1325 W. Randolph St, Chicago Chicago Chiropractic & Sports Medicine specializes in helping athletes and active individuals achieve optimal performance in sports, as well as body balance for every day activities. Our board certified doctors work with you to design an individualized and comprehensive treatment program – combining body-work, education and exercise – that accelerates your performance and recovery. Services Offered: • Chiropractic Care • Active Release Technique (ART) • Massage Therapy • Functional Rehabilitation • Trigger Point Needling • Kinesio Taping • Cupping Therapy • Graston Technique • Instrument Adhesion Release • Nutritional IV Therapy • Orthotics • Oxygen Therapy
Dr. Akin is the Chiropractic Physician for the Chicago Bears and the Chicago Cubs. Contact us to ﬁnd out how Chicago Chiropractic & Sports Medicine can help you with your recovery from an injury, treatments to manage your acute or chronic pain or a program to improve your performance and prevent injuries. CHICAGO SPORTS INSTITUTE 847-881-2861 | chicagosportsinstitute.com 1847 Oak St. Northfield, IL Chicago Sports Institute, www.chicagosportsinstitute.com, is Chicagoland’s premier sports training facility, dedicated to providing the ultimate in performance training, sports medicine and integrative health. With a passion for helping clients achieve their health and wellness goals, the experts at Chicago Sports Institute have an ongoing commitment to assist athletes at any level in achieving optimal performance in their sports and activities. SERVICES OFFERED: - Performance Training • One-On-One • Athlete Development • Youth • Program Design • Strongwoman & Strongman - Sports Medicine (Chicago Chiropractic & Sports Medicine) - Integrative Health chicagosportsinstitute.com firstname.lastname@example.org
RIVER NORTH: 600 W. Chicago Ave., Chicago, IL 60654 LINCOLN PARK: 2105 N. Southport Ave., Chicago, IL 60614 (312) 330-6464 | email@example.com www.delostherapy.com
SAUGANASH WELLNESS CENTER
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.
773.283.4470 773.283.4473, fax firstname.lastname@example.org www.sauganashwellness.com
The health of muscles is directly affected by tightness in the muscles. Blood and lymph volume is drastically reduced in hyper-contracted muscle tissue. Tremendous congestion and inflammation accumulates in the tissue from cellular metabolic wastes, all due to ineffective circulation. As this stagnation progresses, the tissue suffers increasingly destructive pathological changes. DELOS THERAPY Delos Therapy involves applied systematic pressure to the entire length of the muscle to stretch muscular fibrils, leading to elevated vascular and lymphatic circulation, improving the vital health of the affected tissue, eliminating pain and restoring function. HOW WE DIFFER FROM... Physical Therapy Conventional techniques of stretching and strengthening are ineffective for hyper-contracted muscle tissue. Delos Therapy addresses the root cause of the pain by micro-stretching muscles and fascia. Chiropractic Rather than manipulating bones that may be out of alignment, Delos therapy addresses the muscle tissue, which is the force that is causing the skeletal misalignment in the first place. Massage Compared to Delos, regular massage is a superficial technique that doesn’t optimally address muscular tightness. Even deep tissue and sports massage don’t hold tissue in a stretched position long enough to be fully effective. Conventional Stretching Tight tissue doesn’t stretch, so during conventional stretching, only healthy fibers are stretched. As a result, flexibility often increases, but pain and stiffness don’t diminish. CONDITIONS TREATED BY DELOS • Headaches/migraines • Back/neck pain • Shoulder pain • Arthritis • Sciatica • IT band syndrome • Carpal tunnel syndrome • Tennis/golfer’s elbow • Heel spurs • Hip pain • Plantar fasciitis • Tendonitis • TMJ • Bursitis • Fibromyalgia • Knee pain • Shin splints BENEFITS OF DELOS • Prevention of surgeries • Reduced rehabilitation time • Restored function • Increased range of motion
• Elimination of pain symptoms • Reduced treatment costs • Reduced stiffness
First time clients are entitled to a complimentary 25-minute treatment using code ChiMag. 60
6160 N. Cicero Avenue Suite 214 Chicago, IL 60646
Sauganash Wellness Center provides quality chiropractic care and massage therapy — treatments that reduce pain and enhance your health. Whether you are an athlete in training or looking to maintain optimum performance, our non-invasive treatments will fit you and your family’s active lifestyle and individual needs. Conditions we treat at Sauganash Wellness Center include arthritis, back or neck pain, carpal tunnel syndrome, disc herniations, headaches, muscular pain or injury, sciatica, sports-related injuries, whiplash and more. The Sauganash Wellness Center has been recognized as a Corporate Citizen of the Year by the Lincolnwood Chamber of Commerce because they exemplify what the chamber represents – business, service and community. Founded in 2006 by Dr. Deanna Minkler and Rachel Shaffer, the center has become an important part of the community. Minkler and Shaffer have participated in and donated their services to Lincolnwood’s Chamber of Commerce Golf Outing, Turkey Trot and annual summer Fest, as well as many other events in Greater Chicago including the WTTW Family Walk and Fun Run, the Edison Park Turkey Trot and the Chicago Police Memorial Fund Run to Remember 5K Walk/Run. A licensed Chiropractic for more than 10 years, Dr. Deanna Minkler, D.C., CHt, specializes in sports rehabilitation and pediatric chiropractic. To assist athletes recover from injuries at a quicker pace, Minkler has become certiﬁed in Kinesiotaping, the treatment of muscular disorders and lymphedema reduction, and the Graston Technique, which treats acute and chronic soft tissue injuries. “Becoming a successful chiropractor has been my ambition since I was nine years old,” Dr. Minkler shares. “Being a part of a person’s transition from discomfort and impaired movement to pain free mobility is my greatest reward. My profession is challenging and stimulating and it inspires me every day!” Rachel Shaffer is a licensed and certified massage therapist who has been in practice for more than 9 years. Specializing in assisting professional athletes, Shaffer has become an expert in deep tissue and sports massage. She also excels at prenatal and geriatric therapy. Enhance your current health... and your future health with care from our certiﬁed and licensed doctors and practitioners. Sauganash Wellness Center is conveniently located at 6160 N. Cicero Avenue, just one block east of the Eden’s Expressway (I-94) and one block north of Peterson Avenue on Chicago’s North Side. Many insurance plans accepted. Now accepting new patients. For more information, visit the center’s web site at www.sauganashwellness.com.
"Take it to the Bridge" and reserve your spot today!
Have you run the Rock 'n Sole Run before? If so, you are a member of the Hall of Fame Club or Platinum Club! Visit ROCKNSOLERUN.com for more info. In celebration of our 5th Anniversary, the 5K event will incorporate more music and fun than ever before along with a new name! The Big Gig® 5K will not only happen along a new and improved route, participants will also have a chance to win great prizes when they dress up like their favorite performers.
Registration Includes One FREE Summerfest General Admission Ticket
Valid any day during Summerfest 2015
Entertainment Along the Course Finisher’s Medal for All Participants Great Post-Race Party Featuring Live Music
One FREE Beer for Registered Participants Over 21
When the race is over, everyone qualiﬁes for a weekend ﬁlled with live music, theater, dining and nightlife. Whatever it is you’re looking for, Kenosha oﬀers all the excitement you need to keep the adrenaline ﬂowing.
CHANGE LIVES + SKIP THE LOTTERY TEAM WORLD VISION CE
L E B R AT I N G
BRINGING WATER HOPE LIFE
B ANK OF AMERIC A
CHIC AGO MARATHON
with Chicagoâ€™s Biggest Charity Team
We have guaranteed entries to the race and the support you need to cross the finish line. Join the team at teamworldvision.org/chicago
Then register for the Bank of America Chicago Marathon with one of our guaranteed entries!
RUN FOR HOPE. RUN FOR HELP. RUN FOR ALS. 2015 Bank of America Chicago Marathon
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MAKE YOUR MARATHON MORE MEANINGFUL! Secure Your 2015 Bank of America Chicago Marathon Spot!
www.lupusil.org ǀ @lupusil
Any Race Any Place Any Distance - - -
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For more information about the Chicago Marathon or other Lupus Charity Runner events: Contact: Brianna K. Svec
Lupus Charity Runners are a group of both new and seasoned athletes who raise funds and awareness for the Lupus Society of Illinois.
Phone: 312.542.0006 Email: firstname.lastname@example.org
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Get updates on all the latest news and events in the Chicagoland area. Running
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Q Tell me a little bit about your running background. How did you get started in the sport, and outside of your work with CARA, how do you stay involved now? A I’m a city kid from Buffalo and growing up in my neighborhood if we weren’t on bikes we ran, not walked, to get from here to there, always in motion. I attended a small public high school and we only had varsity sports team levels. As a freshman I made the track team and ended up training with both under and upperclassmen which was a great experience. Socially I run with the Lake Forest-Lake Bluff Running Club. Like many of us, I started out as a “lone wolf” runner. Through my club experience, I learned that group motivation is very powerful when it comes to improving training and racing performance helping to make me a better and faster runner. I’m gradually making my way around to run with area clubs. This outreach helps CARA stay in-tune with the area running communities, keeps us connected to the club scene and brings us back to our roots. Q What are your responsibilities as CARA’s executive director? A My job is pretty straight forward: it’s to make sure we serve all runners across Chicagoland whether you are a CARA member or not. My playbook is based on what’s referred to within CARA as the ‘four pillars’ or our guiding principles: membership, advocacy, training, racing. I’m now focusing on understanding the needs of city and suburban members – they tend 70
to differ so we’re working on programs and events unique to each. Next, how can we use technology to improve membership experiences? I run CARA Circuit Races, and as a member it would be great to have a CARA smartphone app to check my Circuit Race results and age group standing. This is something “CARA Labs” is working on. Actually we don’t have a lab! But we do have some smart tech savvy volunteers working with us on special projects. Q In what ways do you hope to grow CARA’s presence and influence under your leadership? A When Chicago Area Runners Association started in 1978, running was grassroots, shirts were made of cotton, runners came from a narrow socio-economic slice of the community and you had two colors of running shoes from which to choose. The sport had grown and the running community has become really diverse. In the past, runners pretty much spoke English. Now when you run the Lakefront Trail or suburban forest preserves you hear languages that are common around Chicagoland: Korean, Spanish, Hindi, Polish and Japanese. My goal is for CARA to adapt and engage in this new cultural phenomenon that has become running. Q What’s your favorite memories from your involvement in Chicago’s running community? A During my first week as CARA Executive Director I met with Coach Pat Savage over coffee. Pat is a former CARA board president and DePaul coach and some-
one really plugged into Chicago area running. I asked Pat to let me know if there’s anything in my role that I could to do for him and the local running community. Pat responded by telling me that CARA should honor Warren Utes. I said sure - but I had no idea who this Warren guy was. I Googled him, texted my club running friends and what I found out about Warren was incredible. He started as a mid-life runner and set some mind-boggling records. At age 64 ran a 5:22.4 mile, a 17:56 5K at age 69, a 1:23:27 half marathon at age 70, and a 3:01:14 marathon at age 70! I told this story to Carey Pinkowski over lunch. Carey confirmed that Warren is one of our all-time running greats. This discussion led to having the Bank of America Shamrock Shuffle 8K present the CARA Lifetime Achievement Award to Warren Utes, now 94, at the CARA Awards Banquet on Jan. 31. Pretty amazing. Q How do you like to spend your time when you’re not running? A On weekends you will find me reading and cooking. I like to unwind with a good book and my tastes in authors vary. My favorites include the Japanese novelist Haruki Murakami, David Mitchell, TC Boyle and when I need something a little less serious I kick back and read Jack Reacher novels. My cooking specialty is charcoal fired homemade Neapolitan pizza. I once experimented with perfecting my pizza baking skills over a 52 week period: one pie per week for a year. My family and friends did enjoy the results of the experiment.
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Chicago Athlete March 2015 Issue: Running, Cycling, Swimming, Triathlon, Clif Bar Athletes of the Year.