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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2020

n o i t a n i t s e D Races Do a Race, See the World The Male Athlete Triad Resolve to Get Stronger and Faster in 2020

Race & Event Calendar www.midwestevents.com


MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Terry Thompson terry@midwestevents.com Advertising brigid@midwestevents.com Editorial Submissions terry@midwestevents.com Photography Submissions jackkloft@gmail.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.

content

03 RACE CALENDAR

06 DESTINATION RACES

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

Midwest Events, LLC 1890 Whitaker Street White Bear Lake, MN 55110 651-251-5494

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08 SCENE IN MOTION 14 DO A RACE, SEE THE WORLD

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494

16 THE MALE ATHLETE TRIAD

To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

17 RESOLVE TO GET STRONGER AND FASTER IN 2020

Congratulations to Lisa Mathewson - winner of the Jingle Bear 5K race entry and Nicole Finstad - winner of the Birkie Tour entry!

Cover photo credit: Willem Mulder This Page: Chocoholic Frolic - Smile for the Camera Mario Resendez

Check out www.midwestevents.com for our monthly race entry contests.


RACE sponsored by CALENDAR

***Dates subject to change. Please consult race websites for updates.

STAIR CLIMB Date

Events

Location

Type

2/8

Fight for Air Climb

Minneapolis, MN

Stair Climb

2/15

LLS The Big Climb

Minneapolis, MN

Stair Climb

2/29

CFF Stair Climb

Minneapolis, MN

Stair Climb

3/29

Fight for Air Climb

Des Moines, IA

Stair Climb

SNOWSHOE

1/25

Nordic Spirit

Duluth, MN

XC Skiing

1/26

Langlauf at St. Johns

Collegeville, MN

XC Skiing

1/26

Marine/O’Brien Ski Race

Marine St. Croix, MN

XC Skiing

1/30-2/2 City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/1

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

2/1

Wolf Tracks Rendezvous Ski

Minocqua, WI

XC Skiing

2/1

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

1/4

Northwoods Winter Marathon/1/2 Marathon

Duluth, MN

Snowshoe

2/1

Greenway Ski Day

Grand Forks, ND

XC Skiing

1/4

North End Classic 6K/12K

Cable, WI

Snowshow

2/2

Lumberjack Jaunt

Brainerd, MN

XC Skiing

1/11

Sisu Ski Fest

Ironwood, MI

Snowshoe

2/8

Big Island and Back

Excelsior, MN

XC Skiing

1/11

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

2/8

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

1/11

Grass River Shiver 5K/10K

Bellaire, MI

Snowshoe

2/8

Vasaloppet USA

Mora, MN

XC Skiing

1/18

Snowshoe Scurry Race 2, 10K,

Mt. Horeb, WI

Snowshoe

2/9

North End Classic

Cable, WI

XC Skiing

2/15

Book Across the Bay

Ashland, WI

XC Skiing

2/15

Finlandia Ski Marathon

Bemidji, MN

XC Skiing

2/16

Pincushion Mountain Winter Festival

Grand Marais, MN

XC Skiing

2/22 & 23 American Birkiebeiner

Cable, Hayward WI

XC Skiing

2/29

Pepsi Challenge

Biwabik, MN

XC Skiing

2/29

Squirrel Hill Loopy Loppet

Minocqua, WI

XC Skiing

3/1

Erik Judeen Classic

Duluth, MN

XC Skiing

3/14

Parallel 45 Cup

Minneapolis, MN

XC Skiing

1/18

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/25

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/25

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

1/25

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/25

Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

1/25

Bison Boogie 5K

Armstrong Creek, WI

Snowshoe

2/1

Iola Twilight

Iola, WI

Snowshoe

2/1

Aspirus YooperBeiner Snowshoe Race

Ironwood, MI

Snowshoe

2/1

Freezin’ for a Reason

Wisconsin Rapids, WI

Snowshoe

2/2

Snowshoe Scurry Race 3, 5K

Madison, WI

Snowshoe

2/2

City of Lakes Snowshoe Loppet

Minneapolis, MN

Snowshoe

2/2

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Snowshoe

2/8

Hartley Park 10K

Duluth, MN

Snowshoe

2/8

Winter Warrior Duathlon

Janesville, IA

Snowshoe

2/8

Big Island & Back

Excelsior, MN

Snowshoe

2/15

Book Across the Bay

Ashland, WI

Snowshoe

2/15

Badger State Winter Games

Marshfield, WI

Snowshoe

2/15

Chocolate City Snowshoe Shuffle

Burlington, WI

Snowshoe

2/16

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/23

Stomp the Swamp

Wausau, WI

Snowshoe

3/1

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/14

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

1/4

XC SKI

Riverview Loppet

Brule, WI

XC Skiing

1/5

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/11

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

1/11

Buena Vista Snowjourn

Bemidji, MN

XC Skiing

1/11

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/17

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

1/18

Seeley Hills Classic

Seeley, WI

XC Skiing

1/18

Lapham Loppet

Delafield, WI

XC Skiing

1/19

Birkie Tour

Hayward, WI

XC Skiing

1/24

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/25

Tour de Kamview

Thunder Bay, ON

XC Skiing

1/25

Cable CCSA/JNQ

Cable, WI

XC Skiing

1/25

Iowa Winter Games (IA & IL residents)

Cresco, IA

XC Skiing

RUN 1/1

Resolution Run

Woodbury, MN

Run

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/4

Run S’More 5K

White Bear Lake, MN

Run

1/4

Polar Bear Prediction 5K

Rochester, MN

Run

1/4

Polar Dash

St. Paul, MN

Run

1/5

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/18

Frozen 5K

Spicer, MN

Run

1/18

Freeze Yer Gizzard Blizzard Run

Int’l Falls, MN

Run

1/25

Amana Freezer 5K

Amana, IA

Run

1/25

Securian Winter Run

St. Paul, MN

Run

2/1

Rosy Cheeks 5K

Story City, IA

Run

2/1

B-rrry Scurry

Clinton, IA

Run

2/2

Freeze Your Buns Run

Hamel, MN

Run

2/2

Freeze Your Buns Run

Hamel, MN

Run

2/8

YMCA Red Flannel Run 5M, 3M

Des Moines, IA

Run

2/8

Up, Up & Away 5K Run Walk

Hudson, WI

Run

2/8

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

2/8

Valentines Day TC 5K

Minneapolis, MN

Run

2/8

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

2/9

Hearts “r” Running 5K

Maple Grove, MN

Run

2/15

Half Fast Half Marathon, 6.55 M/5K

White Bear Lake, MN

Run

2/15

Cupid’s Undie Run

Minneapolis, MN

Run

2/15

Frozen Feet 10K/5K

Grand Forks, ND

Run

2/15

Book Across the Bay

Ashland, WI

Run

2/15

Frozen 5K

Duluth, MN

Run

2/16

Hypothermic Half Marathon

Eden Prairie, MN

Run

2/23

CRBC Chili Chase 4 Mile

Davenport, IA

Run

www.midwestevents.com 03


2/29

Frozen 5K

Minneapolis, MN

Run

2/8

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/29

Special Olympics Plunge 5K

Minneapolis, MN

Run

2/8

Ham Lake SnowBowl Fat Tire Race

Ham Lake, MN

Fat Tire

3/1

Hypothermic Half Marathon

Rochester, MN

Run

2/8

Snow Bomb Fat Bike Race

Winona, MN

Fat Tire

3/7

The Sticky Stride

Cedar Falls, IA

Run

2/9

Fat Bike Vasaloppet

Mora, MN

Fat Tire

3/7

Leprechaun Chase 10K

Des Moines, IA

Run

2/15

Fat Forest Fourteen

Grand Rapids, MN

Fat Tire

3/14

Shake Your Shamrock 7K

Centerville, MN

Run

2/15

Ely Skinny Fat

Ely, MN

Fat Tire

4/25

Get in Gear 5K, 10K, Ten Mi, Half Marathon

Minneapolis, MN

Run

2/15

Lake Macbride Fat Tire Classic

Solon, IA

Fat Tire

4/25

Run for the Lakes Marathon

Brainerd, MN

Run

2/16

Scout’s Guide to the Snowpocalypse

Rochester, MN

Fat Tire

5/2

Run New Prague 1/2 Marathon, 10K, 5K

New Prague, MN

Run

2/21

Sweaty Yeti

Neillsville, WI

Fat Tire

Deadwood Mickelson Trail Marathon

Deadwood, SD

Run

2/22

Fat Bike Blitz

Becker, MN

Fat Tire

2/22

Fat Bike Invasion Series

Minneapolis, MN

Fat Tire

6/7

TRAIL & ULTRA RUN 1/4

Northwoods Winter Trail Marathon/1/2 Marathon

Duluth, MN

Trail Run

2/22

FATBIKEBLITZ

Becker, MN

Fat Tire

1/18

Wild Winter Wipeout 5K

Duluth, MN

Trail Run

2/28

24 Hour of Wirth

Minneapolis, MN

Fat Tire

1/25

Berzerker 5K

Montevideo, MN

Trail Run

3/6

Fat Bike Birkie

Cable, WI

Fat Tire

1/26

im Schnee festsitzen Trail Adventure

Bristol, WI

Trail Run

3/14

Fastenal Parallel 45

Minneapolis, MN

Fat Tire

2/8

Harrley Park 10K

Duluth, MN

Trail Run

3/14

Balsam Basher

Duluth, MN

Fat Tire

2/22

Frozen 4 Hour

Duluth, MN

Trail Run

3/14

Big M Firetower Fat Bike

Manistee, MI

Fat Tire

2/23

Boreas Trail Run

Bristol, WI

Trail Run

2/29

Cirrem

Cumming, IA

Gravel

3/7

Freezin’ For A Reason

Garrison, IA

Trail Run

1/11

St. Croix 40 Winter Ultra

Hinckley, MN

Ultra

Dubuque, IA

Adv Race

1/25

Arrowhead 135 Mile Ultra

International Falls, MN

Ultra

3/21

END Sure Trail Ultra Marathon

McLeod, ND

Ultra

Sandstone, MN

Event

ADVENTURE RACE 1/18

Triple D Endurance Race

EVENTS 1/3-5

Sandstone Ice Festival

WINTER TRI’s and DU 1/15

Forest Frenzy Winter Tri

Boulder Junction, WI

Winter Tri

1/25

Washburn Winter Tri

Washburn, WI

Winter Tri

3/1

Stride, Ride, Glide Tri

Superior, WI

Winter Tri

3/1

Loppet Winter Triathlon

Minneapolis, MN

Winter Tri

2/15

Winter Warrior Duathlon

Janesville, IA

Winter Du

TRIATHLON 1/19

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/16

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/9

Tri-U-Mah Indoor Triathlon

UM Minneapolis, MN

Triathlon

2/22

Blizzard Blast indoor Triathlon

Eau Claire, WI

Triathlon

3/15

Eden Prairie Indoor Tri

Eden Prairie, MN

Triathlon

3/15

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/19

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/5

IAMFAT 2020

Iowa City, IA

Fat Tire

1/5

Framed Bikes Pre-Loppet

Minneapolis, MN

Fat Tire

1/11

Fat Bike Rennet

Bloomington, MN

Fat Tire

1/11

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

1/18

Frozen Gnome Fatbike Challenge

New Richmond, WI

Fat Tire

1/18

Arctic Fat Fever

Excelsior, MN

Fat Tire

1/18

Snow Crush Fat Tire Race

Faribault, MN

Fat Tire

1/18

Triple D Winter Race

Dubuque, IA

Fat Tire

1/18

Frosted Fatty

Duluth, MN

Fat Tire

1/19

Fat Chance

Crystal Mtn., MI

Fat Tire

1/25

Solstice Chase

St. Croix Falls, WI

Fat Tire

1/25

Fatbike Frozen Forty

Champlin, MN

Fat Tire

1/25

Frozen Fat Fondo

Davenport, IA

Fat Tire

1/26

B-B-BRRR

Fargo, ND

Fat Tire

1/30

Fat Tire Sprint Relays

Minneapolis, MN

Fat Tire

2/1

Fired Up Fat Bike Tour

Lake City, MN

Fat Tire

2/1

UHCCF Frosty Fat Tire Festival

Minnetonka Beach, MN

Fat Tire

2/1

BRR Ride

Perry, IA

Fat Tire

Minneapolis, MN

Fat Tire

Fat Tire Loppet

2/8

Fat Bike Invasion Series

Minneapolis, MN

Fat Tire

2/8

45NRTH Whiteout

Ironton, MN

Fat Tire

04

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Jason C. Brown REALTOR

612-834-9229

2140 Hoffman Rd. White Bear Lake, MN 55110

We repair sailboats, motorboats, jet-skis

CYCLING- Road, Fat Tire, Gravel

2/2

Buying or Selling Call Me First!

-you name it!

-Rotted Floor & Transom Replacement -Fiberglass Repair - Awlgrip Painting -Bottom Painting - Mast Rigging -Sailboat Retrofitting -Storage & Shrink Wrapping -Sail Repair - Bottom Cleaning & Buffing -Sailboat Parts & Accessories

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4120 Hoffman Rd White Bear Lake Monday-Friday / 9am-5pm Saturday / 10am-2pm

*Sunday & Evenings by Appointment


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05


DESTINATION RACES ELY MARATHON

September 26, 2020 Ely, Minnesota http://www.elymarathon.com/ 26.2 miles/13.1 miles/ 5K/ Kids’ Run/ Portage & Relay Experience nature at its finest! Run through whispering trees, along the banks of the splashing lakes and along the bubbling brooks. Soar with the eagles and run with the bears! The Ely Marathon brings you the race of a lifetime! This top notch race features the professionalism of a Boston qualifier yet the personal care and charm of a small town. The crisp, clear fall air will revitalize you like no other! This race includes a full marathon, half marathon, and a canoe portage and portage relay division. That’s right – you can choose to portage a canoe on your shoulders for the duration of the race, or share the experience with your friends in the relay division! Bring the kiddos along to race in the Dorothy Molter Root Beer Marathon. Kids run 25 miles prior to race day and finish the last 1.2 miles of the marathon route to finish on the marathon finish line and receive all the marathon swag! Warm up with our 5k Glow Run the night before! Make it a weekend adventure! Ely is the entry to the Boundary Waters Canoe Area – enjoy a paddle or a hike. We are also home to the International Wolf Center and Bear Center, as well as loads of shopping, exploring and eating!

MED CITY MARATHON

May 23-24, 2020 Rochester, MN www.medcitymarathon.com Marathon, Relay, 20 Mile, Half Marathon, 5K & Kids events This is the 25th Anniversary of the Med City Marathon! To celebrate everyone this year will get a JACKET AND A DRAWSTRING BAG saying 25th Year of Med City Marathon. Same course as 2019, the first 8 miles are mostly downhill , then the last 5 miles or so are flat along the Zumbro River on the Mayowood Trail to the Mayo Civic Center. The marathon continues from downtown to run a large loop around Rochester and finishing up on the Mayowood Trail to the finish line. Since 1996, Med City Marathon has been providing a high quality, fun and energetic marathon in Rochester. The event starts in Byron and runs through many of the trails system that Rochester has to offer. Come see all the great parts of Rochester, MN via the Med City Marathon course! Celebrate with Med City Marathon for the 25th anniversary! Special events and great items for the athletes! The Founder Wally Arnold says “We have always tried to provide a race that I would have loved to run”. In 2016, Med City Half Marathon was voted one of the top 2 half marathons in Minnesota by the 100 Half Marathons Club members.

RUN NEW PRAGUE

May 2nd, 2020 New Prague, MN www.runnewprague.com 13.1 / 10K / 5K / Kids Fun Run Enjoy a pleasant run through the beautiful countryside for Run New Prague’s 35th annual event. With plenty of distance options, you’ll be sure to find the perfect fit. Once you cross that finish line, grab your well-deserved complimentary beverage and enjoy our post-race party in Memorial Park. Czech us out!

GET IN GEAR

April 25, 2020 Minnehaha Park, Minneapolis, MN http://www.getingearevents.com

Join Get in Gear events for our 43rd Annual Rite of Spring on Saturday, April 25 with our Kid’s fun run event on Friday, April 24. New in 2020 is the addition of a 10 mile which now gives options for either a 5K, 10K, 10M or Half Marathon. Medals, shirts and shuttle included in registration fee. Aid stations, post-race food, awards and prize money. Get in Gear matches donations to Girls on the Run Twin Cities and to ROTC Troops for Tomorrow. The last Saturday of April at historic Minnehaha Falls in Minnehaha Park on a beautiful course on the Mississippi River is a must do on your list of runs. 06

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www.getingearevents.com


DEADWOOD MICHELSON TRAIL MARATHON June 7, 2020 Deadwood, SD www.deadwoodmickelsontrailmarathon.com Marathon, Half Marathon, Relay Marathon, 5K, Kids 1K 26.2 Miles of Black Hills Beauty. Kick off 2020 by registering for a DMTM event! The Deadwood Mickelson Trail Half and Full Marathon is a point to point course, beginning in the historic mining town of Rochford, South Dakota, and finishes at the historic Engine House in Deadwood. The Half Marathon is also a point to point course, starting at the 13.1 mile mark of the full marathon. Walker Friendly. Race caps at 3000 participants, don’t wait to register!

SQUARE LAKE TRIATHLON WEEKEND September 5-6, 2020 Stillwater, MN www.mmraces.com 70.3 Triathlon, Aqua Bike on Sept. 5 Sprint Triathlon, Aqua Bike on Sept. 6

A weekend-long series of racing events located at Square Lake Park in Stillwater, MN. This race route is quite popular with the local athletes due to the pristine, crystal -clear waters of the lake and the rolling hills of the scenic horse country setting.

BRAINERD JAYCEES RUN FOR THE LAKES MARATHON April 24-25, 2020 Nisswa, MN http://runforthelakes.com 26.2 miles/13.1 miles/10k/5k/1K/ZeroK/Marathon Relay

Enjoy the weekend in the Brainerd Lakes area. Wind your way through beautiful Northwoods and lakes in the Brainerd Lakes area. This Boston qualifier has a run for everyone. Friday night races include the 1K Kids Fun Run and 5K run. Saturday includes a full marathon, half marathon, relay, and 10K. Bring your Run for the Lakes experience to the next level and try the Uffda Challenge. Run the 5K Friday night and the Full Marathon, Half Marathon or 10K on Saturday and receive bonus swag and a medallion clip. All proceeds from the race are donated to various non-profits.

RUN STILLWATER RACE SERIES Stillwater, MN www.runstillwater.com

Join us in 2020 for the Run Stillwater race series. Runners have called it the “best kept secret in the Twin Cities.” Five spectacular races in the St. Croix Valley just east of the metro area: The Stillwater Half Marathon Memorial Day weekend, May 23; the Lift Bridge Road Race 10-mile June 27; the fabulous St. Croix Crossing Half Marathon July 25, Gopher to Badger Half August 8; and the Stillwater Boom Site Log Run 10-mile September 19. Find more info at www.runstillwater. com.

www.midwestevents.com

07


scene in motion Jingle Bear 5K; Midwest Events

Chocoholic Frolic; Smile for the CameraMario Resendez

Jingle Bear 5K; M

Fast Before the Feast; Minnefota Moments

Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

08

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Chocoholic Frolic; Smile for the CameraMario Resendez

Fast Before the Feast; Minnefota Moments


Jingle Bear 5K; Midwest Events

Midwest Events

Jingle Bear 5K; Midwest Events

Chocoholic Frolic; Smile for the CameraMario Resendez

Fast Before the Feast; Minnefota Moments

www.midwestevents.com

09


Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

Jingle Bear 5K; Midwest Events

10

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Jingle Bear 5K; Midwest Events


unleash

Presented by

Celebrating Strength, Health, & Empowerment

Race benefits the Minnesota Ovarian Cancer Alliance (MOCA) Long Sleeve Tech T-shirt Amazing medal Dance Warm-up Great Cause Save $5 using Promo Code: UTS2020

May 3, 2020 Mayo High School Rochester, MN Women’s 5K & 10K Run 5K Co-ed Walk, Kids K

www.unleashtheshe.com

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MMRaces

LEARN MORE at Midwestevents.com

MIDWEST MULTISPORT RACES

SMORES 5K

HALF FAST HALF

CAMPWANNARUN

NEW BRI TRI

MANITOU TRI

01/04

02/15

04/18

06/14

06/21

OAKDALE SPRING CLASSIC DU

MY FIRST TRI JULY

TURTLEMAN

ST PAUL TRI

MY FIRST TRI

06/27

07/11

08/08

08/15

08/22

SQUARE LAKE KIDS TRI

SQUARE LAKE 70.3

SQUARE LAKE SPRINT

ONE LAST TRI

09/04

09/05

09/06

SCARE IN WHITE BEAR

GREAT PUMPKIN CHASE

FAST BEFORE THE FEAST

5 K

5K, 10K, & TRAIL RUN

5K, 10K, & FUN RUN

10/30

10/10

11/26

5K

SHORT, LONG, & REVERSE

K I D S T R I A T H L O N

! NEW

5K, 6.55, & 13.1

SUPER SPRINT

70.3

5K, 11K, & 13.1

SPRINT/OLYMPIC

SPRINT

SPRINT/OLYMPIC

SPRINT

SPRINT/OLYMPIC

! NEW

SUPER SPRINT

FALL CLASSIC DU

SPRINT/OLYMPIC

SHORT, LONG, & REVERSE

09/13

09/26

Get Ready For 2020...

FEB. 8, 2020 U.S. BANK PLAZA | MINNEAPOLIS, MN

31 FLOORS | 680 STAIRS REGISTER TODAY! FightForAirClimb.org QUESTIONS? EventsMN@Lung.org 651-227-8014

DO YOU HAVE WHAT IT TAKES TO MAKE IT TO THE TOP? www.midwestevents.com

13


Do a Race, See the World

by Kris Swarthout

R

acing or participating in endurance events can be one of the best ways to see the world. Not only do you get to travel to a fun new place, but you also get a unique opportunity to interact with people from the local culture. Traveling to a race should not be a stressful event. Take some basic precautions and plan extensively on the front end and you can ensure the result will be smooth and enjoyable.

The first step is choosing an event. The world is your oyster here. Two of my favorites have been the Aruba Half Marathon and Ironman Switzerland. Larger format events will historically provide you with more resources and if you are traveling to an area where you do not speak the language, larger races will traditionally have someone who can speak to you in English. After choosing your event, you now have to decide if you are going to use a travel company or plan the trip yourself. I have done both and can say that the investment into a reputable race travel company is worth the investment. For multisport athletes, we have many working parts and using a company that can take care lodging, ground transport, mechanical issues and whatever else should come up, can allow you to focus on what you traveled to the location to do, race. I would recommend Endurance Sports Travel and Ken Glah from personal experience. While in Switzerland, EST took great care of us and I have seen them continue to do the same at many other races. If you should choose to plan for yourself, you are going to want to be vigilant with your choices. Airlines vary on bike fees, but the good news is there are some out there who do not charge oversized fees. Ground transportation can be problematic in the sheer size of what you are traveling with. Bike boxes, suitcases and extra people require a big vehicle; make sure you ask if your provider can 14

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handle it all. There is nothing worse than sitting curbside in a foreign country trying to flag down a big taxi. Be sure your hotel allows bikes. Some hotels get picky about bikes in rooms. Small elevators and tight quarters are the norm outside the US, be ready. Find a local bike shop that can help with any of your needs. Inevitably things will happen and it is comforting when you know there is a professional mechanic nearby. Also a good shop will carry most of what you may have forgotten or what you were not able to pack, like CO2 cartridges. The local store will also most likely be cheaper than the expo and helps support the local economy. For running races, you won’t have any of these worries since the only things you are packing are your shoes and some light weight running gear. Ground transport will still be a basic need, but you won’t have the bulky bags triathletes carry. Outside of logistics, take time to plan how you are going to travel. No matter what kind of event you are doing, you will need to take care of your body during your travels. Investing in a high quality pair of compression socks is a good start. Swelling of the feet, ankles and calves can be a frustrating side effect of long haul flying. Compression socks will help keep your lower legs and feet fresh as a daisy; they also help to stave off deep vein thrombosis which can occur in some endurance athletes. If you are a serious athlete, plan to bring some of your own food and a water bottle. Airline food has come a long way, but it is still fairly rich, fairly heavy and most times higher in sodium than you may care for. Packing your own food allows you to keep with your personal nutrition plan while you are flying. A water bottle seems to be the newest and most trendy accessory for athletes. I rarely see athletes without some high end water carrier covered in stickers. This fashion statement un-

like most others is actually quite useful. Staying hydrated and having a way to carry water with you at all times is not only vital for keeping your body chemistry in balance, but it can also save you money. Whatever you should choose to do and wherever you should choose to do it, plan ahead. As the old adage goes, prior planning prevents poor performance. Good luck and happy training. Coach Kris

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com


Master Swim Teams

FastjetMasters, Competitive Swim Team, Foss Swim School Mon/Wed/Fri 6-7am 763.398-3399 12440 Aberdeen St NE, Blaine, MN www.fossswimschool.com

Barracuda Aquatic Club

Bloomington, Shakopee Jeff Lee 952.884.3703 www.baccudas.org

Minneapolis YWCA Otters

Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_membership/swimming/masters_swim_team/

North Suburban Aquatic Club/NSAC Year round programs for all ages, Iincluding Masters, morning/evening Mounds View School District Pools www.nsmakos.org

I Swim Masters Team

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612.226.8720 www.iswimllc.com

Minneapolis YWCA Total Immersion Weekend

Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement.  Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 01.18.2020 01.19.2020 or 02.22.2020 - 02.23.2020 Speed clinic 01.25.2020 www. totalimmersion.net/get-coached/workshops/venueevents/34-minneapolis-ywca-downtown www.midwestevents.com

15


The Male Athlete Triad: Advancing the Health of Male Athlete by Val Schonberg

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articipation in sports and regular physical activity offers many important health benefits for both male and female athletes of all ages. However, some athletes are at an increased risk for illness and injuries and it’s important to be able to identify who these athletes might be. The Female Athlete Triad (Triad) is well-known and has been researched extensively to help identify female athletes at risk for a triad of interrelated conditions that include low energy availability, menstrual dysfunction and low bone mineral density. Menstrual irregularities are often the first sign of females at risk; but, what about male athletes? How can health providers, trainers, coaches, etc. identify males at risk for similar conditions and improve prevention and treatment?

In recent years, the sports science community has suggested that conditions associated with the Triad and energy deficiency are not merely female issues, and therefore in 2019 the Male Athlete Triad was formally recognized by the newly re-named Female and Male Athlete Triad Coalition (DeSouza, et al, 2019). Although male exercisers do not experience menstrual irregularities, the coalition described scientific evidence for the interrelationship of low energy availability (LEA), bone loss and low production of reproductive hormones, i.e. testosterone, among male athletes. Research shows that an association exists between compromised nutrition and/or high training volume with low libido, low testosterone and low bone mineral density – with a relatively high incidence of bone stress injuries occurring in the presence of low bone mineral density. Thus, bone injury has been recognized as the first presenting feature of associated Triad conditions in males. Energy deficiency or LEA is emerging as one of the most significant factors associated with illness and bone injuries among male and female athletes. Moreover, prolonged or untreated LEA can cause unfavorable physiological and psychological outcomes that may impair an athlete’s long-term health and sports performance. LEA can occur for a variety of reasons including athletes simply not eating enough food to cover 16

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the cost of exercise plus the energy (calories) required for optimal metabolic function, health, and growth (in the case of young athletes) to disordered eating and eating disorders. In 2014, the International Olympic Committee addressed this issue by introducing the concept of Relative Energy Deficiency in Sport or RED-S as a more comprehensive, broader term to describe a syndrome of symptoms that affect both male and female exercisers with LEA. However, the sports medicine and scientific communities have argued that RED-S research has not been rigorous enough to effectively address the impact of sex-specific differences on energy availability, reproduction and bone in male versus female exercisers. As the scientific community continues to explore and understand the parallels, as well as sexspecific differences, among energy availability, metabolism, reproduction and bone; athletes, coaches, and sports medicine providers can begin to highlight the importance of risk identification by recognizing that the Triad is not just a female issue. For example, low body weight, average weekly running mileage >30 km, and a previous stress fracture are risk factors identified for low bone density in exercising men. Furthermore, studies presented by the Female and Male Athlete Triad coalition suggest that high volumes of exercise training and the failure to fuel adequately to meet energy needs results in LEA. Even short-term energy restriction (50% over three days) can result in a decrease in bone formation in trained male runners (DeSouza, et al, 2019). Recommendations for Prevention and Treatment 1) Increase awareness that the prevalence of disordered eating behaviors among male athletes is common. 2) Avoid restrictive diets, such as those that eliminate entire food groups or that recommend fasting. 3) When increasing training volume, plan to

increase caloric intake to fuel the additional activity. 4) Recognize male athletes that may be at high risk, such as those participating in sports emphasizing leanness, including endurance, aesthetic and weight class and screen for triadlike conditions. 5) Consult with a qualified sports medicine professional about unexplained and repeated stress fractures or injuries in male athletes. Tests for endocrine hormones, thyroid function, testosterone levels and vitamin D deficiency may be needed. 6) To reverse energy deficiency or assess nutrition status, consult with a Registered Dietitian Nutritionist (RDN) who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a qualified RDN at www. scandpg.org or www.sportsRD.org. Whether you are an elite, competitive athlete in high performance sports or a casual exerciser, under fueling activity may result in adverse health consequences that can be difficult to recover from. Preventing injury with proper training, rest, recovery, footwear, and adequate nutrition is the best way to avoid getting sidelined, staying healthy, and achieving your top performance. Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www. enlightenUnutrition.com or contact Val directly at 612-865-6813.


Resolve to Get Stronger and Faster in 2020 The Benefits of Weight Training for Runners

by Dr. Marie-Christine Leisz

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f you are a runner, you probably spend most of your training time on the road or trail. You may have heard there is evidence that combining weight or strength training with a running program may enhance performance. But, what kind of weight training should you do and often should you do it? First, it is important to understand what happens physiologically when we run or engage in weight training. Simply put, endurance training like running, improves the ability of the heart and lungs to take up oxygen and pump the oxygenated blood and other nutrients to the rest of the body efficiently. Endurance activity also trains the Type I muscle fiber which enable us to perform aerobic, that is oxygen utilizing exercises like running for a long time without fatigue. The Type I muscle fibers recover relatively quickly, making it possible to train daily. Weight training affects the Type II muscle fibers. These fibers make up our “power” muscles and get bigger and stronger when we weighttrain. Type II muscle fibers utilize anaerobic metabolism to generate energy. This includes the limited glycogen stores in the muscle among other substrates. Type II fibers can generate a lot of force but fatigue quickly as the metabolic substrates are depleted. The Type II fibers break down on an elemental level in response to weight training. That is why we get sore 2448 hours after weight training sessions. As the fibers heal, they get bigger or hypertrophy and bigger equals stronger. This is also why it is not recommended to weight-train the same muscle groups daily. Athletes should allow at least 48 hours between weight training sessions to permit Type II fibers to recover. So, how does strengthening the Type II fibers help a runner? To answer that question, Richard Blagrove, a British sports scientist, reviewed all available literature and published his findings in Sports Medicine in 2018. He concluded that for a runner with at least 6 months experience, participating in a 6-20 week weight training program, improved running economy between

2-8%. Running economy is defined as how efficiently oxygen is utilized while running at a sub-maximum speed. In other words, if running economy improves, it takes less oxygen or energy to run. In running groups studied, performance in time trials and sprint speed improved. Some runners cut several minutes off personal best times just by consistently participating in a weight training program. This performance improvement is thought to be due to stronger muscle fiber contraction and the increased amount of force the muscles generates In addition to the improvement in muscle strength, sports scientists speculate that weight training improves performance by helping the neuromuscular system - the brain, spinal cord and nerves stimulating the muscle - work faster. It may also “pre-activate” the muscles to create the right amount of stiffness in the tissues to help absorb shock, store and return energy. But, the type of weight lifting required to reap these benefits is not the low weights- high repetition training most of us are familiar with. Rather, we need to lift heavy weights with low repetitions, to get more efficient. Many runners have avoided weight-lifting for fear increased muscle bulk would make them heavier and thus slower. However, no studies found a change in body composition during the weight-training period.

3. 4.

you can lift with one repetition, for 3-6 sets of 5-15 repetitions, is required for performance benefit. Activities recommended: Exercises recommended include barbell squats, deadlifts, step-ups, lunges and calf raises Training and recovery time: Athletes should strength-train 2-3 times per week. It is important to allow at least 3 hours of recovery time between running and weight lifting sessions. Remember, Type II fibers need 48 hours to recover and get stronger.

The authors stress that doing a weight training program consistently is the key to success. It will take about 6 weeks to notice improvement but once the weight training is stopped, benefit will be quickly lost. Since the ramp-up to spring running is about 12 weeks away, I hope I have convinced you to begin a weight training program to make 2020 your most successful running season ever!

James Alexander, an Australian Sports Scientist, just published an infograph in the British Journal of Sports, to succinctly summarize how to integrate this type of weight training into a running training program. He suggests: 1.

2.

Hire a trainer: As there is risk of injury starting this kind of weight training program, it is suggested you hire a trainer or seek the advice of an experience resistance coach. This will ensure you understand proper weight lifting technique and how to advance your program safely Lifting loads: It is suggested that lifting loads of 60-80% of the maximum weight

Dr. Marie-Christine Leisz, is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Institute. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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