Midwest Events July / August 2016

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JULY/AUG 2016

Nutrition for Triathletes from Triathletes Spr

int

for Suc e& ces s!

E ven Min t Ca imi len ze R dar unn ing Inju ries Rac

www.midwestevents.com

City Six: 6 miles Town & County: 20 miles Rolling Rambler: 35 miles Big Beauty: 50 miles Tri�County Trail: 70 miles

Register Today!

Thursday, August 4 Maple Grove, MN

5K/fitness jam

Update your status to athlete.

Gildan Esprit de She, the nation’s premier event series for women, returns for season four with social fitness events for every pace and passion. From fashionable freebies to the signature Bubbly Bar, treat yourself to a designer event experience celebrating the spirit of her among an inspirational group of women.

MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com

This page and On the Cover - Winning triathlete couple Gaby Bunten and Kris Spoth, who set sprint course records at Life Time Trinona this June. Congratulations to Gaby and Kris on their amazing accomplishments! Photos: Jenn Barnett Photos

Contributing Writers Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout Andy Tetmeyer

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.

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.

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

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04 Race and Event Calendar 08 Minimize Running Injuries 10 Scene in Motion 14 Sprint for Success 15 Race Spotlight 18 Nutrition for Triathletes from Triathletes 20 ABC Drills to Improve Your Stride

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494 To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Stephanie Thiede winner of the Esprit de SHE race entry, and Brian Schallhammer, winner of the Life Time Maple Grove Tri race entry!

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

RACE CALENDAR sponsored by ***Dates subject to change. Please consult race websites for updates.

RUN

Half Marathon & 5K Save $5! Code: MIDWEST16

7/9

Andover Family Fun Fest 5K

Andover, MN

Run

7/9

5K For Relay

Bemidji, MN

Run

Date

Events

Location

Type

7/9

Illuminight 5K

Jordan, MN

Run

7/2

Grandpa’s Run for the Walleye

Crosslake, MN

Run

7/9

Financial Literarcy 5K

Bloomington, MN

Run

7/2

The Color Dash 5K

Harvey, ND

Run

7/9

Bay to Bay Run 10K

Silver Bay, MNr

Run

Lakeville Pan-O-Prog Run

Lakeville, MN

Run

7/2

Firecracker 4 Mile

LaCrosse, WI

Run

7/9

7/2

Loop the Lake 9K

Zimmerman, MN

Run

7/9

NHS Scholarship 5K

Apple Valley, MN

Run

7/2

Hog Jog 5 Miler

Austin, Mn

Run

7/9

Pork Chop Trot 5K/1KRun

Marty, MN

Run

7/3

Bowlus 5K

Bowlus, MN

Run

7/9

River Falls Days Run

River Falls, WI

Run

Henning Festival Polzine Run/Walk

Henning, MN

Run

7/3

Nisswa Firecracker 10K/5K

Nisswa, MN

Run

7/9

7/3

Green Lake Road Race

Spicer, MN

Run

7/9

CASA Spearfish Canyon Half Marathon & 5K

Spearfish, SD

Run

7/4

Otter Tail Lake Chase

Battle Lake, MN

Run

7/9

Lake Ripley Run 4 M, 1 M

Litchfield, MN

Run

7/4

Delano 4th of July 5K

Delano, MN

Run

7/9

Go for the Gold 5K

Rochester, MN

Run

The Color Run

St. Paul, MN

Run

7/4

Ely 4 on the 4th

Ely, MN

Run

7/10

7/4

The Color Dash 5K

Fairmont, Mn

Run

7/14

Hastings YMCA Glow Run

Hastings, MN

Run

7/4

Free to Run 4 Miles

Maple Grove, MN

Run

7/14

Park Point 5-Miler,2-mile walk, youth races

Duluth, MN

Run

7/4

Freedom Fun Run

St. Peter, MN

Run

7/16

Monticello River Fest 5K

Monticello, MN

Run

Moonlight Run

Eagle River, WI

Run

7/4

Red, White & Boom! TC 1/2 Marathon

Minneapolis, MN

Run

7/16

7/4

Cloquet Sawdust 5K

Cloquet, MN

Run

7/16

April Sorensen Memorial Half Marathon

Hayward, WI

Run

7/4

FireCracker 5K

Park Rapids, MN

Run

7/16

Lumberjack Days 5K

Stillwater, MN

Run

7/4

Red Wing 4th of July 10K /5K

Red Wing, MN

Run

7/16

Dalkin Dash for Cancer

Owatonna, MN

Run

East Bethel Booster Days 5K, 1K Kids Run

East Bethel, MN

Run

7/4

Excelsior Firecracker Runs

Excelsior, MN

Run

7/16

7/4

Bronco 5K

International Falls, MN

Run

7/16

Karner Blue 5K,10K,1/2 Marathon

Black River Falls, WI

Run

7/4

Hill City 4th of July Run 3 Mile

Hill City, MN

Run

7/16

Bull Run

Belle Plaine, MN

Run

7/4

Freedom Five Road Race

Siren, WI

Run

7/16

In and out of Luck 5K/10 Mile

Luck, WI

Run

Bay Days 5K, 10K Walk/Run

Ashland, WI

Run

7/4

Two Town Ten Trillion Nanometer Race

Nashwauk, MN

Run

7/16

7/4

Morton Firecracker Run

Morton, MN

Run

7/16

Big 5K Race

St. Paul, MN

Run

7/4

City on the Bay 5 & 10K

Walker, MN

Run

7/16

Rails to Trails 5K & Kids Run

Watertown, MN

Run

7/4

Thrivent Financial 5K 10K

Bemidji, MN

Run

7/16

River Lake Days 10K, 5K, 1K

Richmond, MN

Run

FroYo Run 5K, 10K

Bloomington, MN

Run

7/4

Stewartville Summerfest Runs

Stewartville, Mn

Run

7/17

7/4

Vermilion 4th of July 10K

Tower, MN

Run

7/17

St. Jude MN Major Bike/Run/Walk

Hastings, MN

Run

7/4

Optimists OK 5K

Eden Prairie, MN

Run

7/17

Hopkins Raspberry Run

Hopkins, Mn

Run

7/4

Run for a Vet

Mercer, WI

Run

7/17

Rock & Roll Chicago Half Marathon

Chicago, IL

Run

Life Time Torchlight 5K

Minneapolis, MN

Run

7/4

Summerfest 5K

Pine River, MN

Run

7/20

7/6

Richard A. Hoska Midsummer Mile

St. Paul, MN

Run

7/23

Challenge Cancer 5K

St. Paul, MN

Run

7/6

YMCA Sidewalk Shuffle 5K R

Duluth, MN

Run

7/23

American Red cross Run for Blood 5K

Minneapolis, MN

Run

7/9

Willow River Run

New Richmond, WI

Run

7/23

Lift Bridge Road Race 10M/5K

Bayport, MN

Run

Wicked Wine Run

Stillwater, MN

Run

7/9

Lindstrom Loppet Karl Osker 5K

Lindstrom, MN

Run

7/23

7/9

Deer River Wild Rice Run

Deer River, MN

Run

7/23

Fisherman’s Point 5K Run & 5K Walk

Hoyts Lakes, MN

Run

7/9

Deer River Wild Rice Run

Deer River, MN

Run

7/30

Pillsbury Push 10K, 5K

Kerkhoven, MN

Run

7/9

St. Urho Run 10K, 5K

Menahga, MN

Run

7/30

Red River Run

Cold Spring, MN

Run

Riverboat Days 5K & 10K River Run

Wabasha, MN

Run

Glenwood Rotary 10K/5K

Glenwood, MN

Run

7/9

Madelia River Run 5K & Kid’s Run

Madelia, MN

Run

7/30

7/9

Challenge Diabetes 5K

St. Paul, MN

Run

7/30

04

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7/30

Aberdeen Family YMCA Bull Run

Aberdeen, SD

Run

8/20

Ki Chi Saga Days 5K and 15K

7/30

The Glo Run

Cedar Rapids, IA

Run

8/20

Scheels Healthy Human Race Half Marathon/5K Rochester, MN

Run

7/31

Stanley Lions Watermelon Fest 5k Run/Walk

Stanley, WI

Run

8/21

Woodbury Country Mile 1/2 Marathon & 5K

Woodbury, MN

Run

7/31

Chocoholic Frolic

Appleton, WI

Run

8/21

Leading Ladies Marathon

Spearfish, SD

Run

7/31

Fifteen’s 5K

Minneapolis, MN

Run

8/27

Challenge Arthritis 5K

St. Paul, MN

Run

8/4

Gildan Esprit de She 5K & Fitness Jam

Maple Grove, MN

Run

8/27

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Run

8/5

Moonlight 5K

Rochester, MN

Run

8/27

MN Zoo Tiger Tracks Run

Apple Valley, MN

Run

8/6

Fete des Lacs 8K/5K/Kids Run

Centerville, MN

Run

8/27

Run Around Raymond 5K

Raymond, MN

Run

8/6

Strive Taco John’s Run Baby Run 5K /10K

White Bear Lake, MN

Run

8/27

Scrub Run 5K

Glenwood, MN

Run

8/6

Walk for Wishes 5K Run 2 Mile Walk

Bloomington, MN

Run

8/27

Get Your Rear in Gear

Des Moines, IA

Run

8/6

Walker Bay Days 5K

Walker, MN

Run

8/27

Women Rock 10K, 1/2 Marathon

St. Paul, MN

Run

8/6

Minnesota Half Marathon & 5K

St. Paul, MN

Run

8/27

The Glo Run - Twin Cities

Bloomington, MN

Run

8/6

Tall Timber Days 5K

Grand Rapids, MN

Run

8/27

Super Hero 5K Run/Walk

Bismarck, ND

Run

8/6

Urban Wildland Half Marathon & 5K

Richfield, MN

Run

8/27

Illuminight 5K

Minot, ND

Run

8/6

River City Ramble

Red Wing, MN

Run

8/28

Dale F Kilwein Memorial Run

Dickinson, ND

Run

8/6

Hanover Harvest Festival 5K

Hanover, MN

Run

9/3

Buckshot Run for Special Olympics

Eau Claire, WI

Run

8/6

Run Like An Animal

Duluth, MN

Run

9/11

Grandma’s Minnesota Mile

Duluth, MN

Run

8/6

Shaver Shuffle 5K

Plymouth, MN

Run

9/24

Ely Marathon

Ely, MN

Run

8/6

Emotions Inmotion 5K Run/Walk

Minneapolis, MN

Run

10/1

TCO Vikings 5K Event

Minneapolis, MN

Run

8/7

Pine Tree Classic 5K, 10K

White Bear Lake, MN

Run

10/7

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

8/7

Get Your Rear in Gear Twin Cities

Minneapolis, MN

Run

10/8

Bemidji Blue Ox Marathon

Bemidji, MN

Run

8/7

MDRA 15K

St. Paul, MN

Run

10/9

Run Crazy Horse

Hill City, SD

Run

8/12 -13 Ragnar Relay

Winona to Minneapolis Run

8/13

Faster Than the Pastor

Brooklyn Park, MN

Run

8/13

Head 4 Awareness

Chaska, MN

Run

8/13

Dru Sjodin Purple Elephant 5K/10K

Pequot Lakes, MN

Run

8/13

Challenge Addiction 5K

St. Paul, MN

Run

8/13

A Breath of Hope TC Lung Run/Walk

Minneapolis, MN

Run

8/13

The Color Dash 5K

Watertown, SD

Run

8/13

New Brighton Stockyard Days 5K/10K

New Brighton, MN

Run

8/13

Gopher to Badger 5K, Half Marathon

Hudson, WI

Run

8/13

Miles for Melanoma

St. Paul, MN

Run

8/13

811 Run and Walk

Minneapolis, MN

Run

8/13

Run Baby Run 5K and 10K

Faribault, MN

Run

8/13

Paavo Nurmi Marathon, 1/2 Marathon, Relay

Hurley, WI

Run

8/14

Ganther Race the Lake

Fond du Lac, WI

Run

8/14

Vegie Run Half Marathon & Half of a Half

Rush City, MN

Run

8/14

Get Your Rear in Gear 5K/Kids Run

Eden Prairie, MN

Run

8/16

Festival 5.1K

Duluth, MN

Run

8/19

Young Life Rock the Beach 5K

Detroit Lakes, MN

Run

8/20

Strive 4 Mile Run

Owatonna, MN

Run

8/20

Rock the Pavement

Minneapolis, MN

Run

8/20

Run for the Melon 5K and 10K Walk Run

Vining, MN

Run

8/20

Mora Half Marathon

Mora, MN

Run

8/20

Go Far Women Half Marathon & 5K

South Fargo, ND

Run

8/20

8th Annual Run for the Melon

Vining, MN

Run

8/20

Rock the Pavement 5K/10K

Minneapolis, MN

Run

8/20

Officer Shawn Silvera Memorial 5K

Lino Lakes, MN

Run

8/20

Madison Mini Marathon

Madison, WI

Run

Chisago City, MN

Run

WALK 8/4

Duluth Kidney Walk

Duluth, Mn

Walk

8/6

Walk for Wishes

Minneapolis, MN

Walk

8/20

Walk To End Alzheimer’s

Dickinson, ND

Walk

8/27

Walk To End Alzheimer’s

Rochester, MN

Walk

8/27

Walk To End Alzheimer’s

Minot, ND

Walk

ULTRA and TRAIL RUN 7/2

Afton Trail Run 50K, 25K

Afton, MN

Trail Run

7/4

Run for a Vet

Mercer, WI

Trail Run

7/4

Tofte Trek 10 K Wilderness Run/Walk

Tofte, MN

Trail Run

7/9

Bay to Bay 10K Run and Walk

Silver Bay, MN

Trail Run

7/13

Endless Summer Trail Run Series Lebanon 7MI Eagan, MN

Trail Run

7/16

Eugene Curnow Trail Marathon

Duluth, MN

Trail Run

7/16

5k Trail Rivet Run/Walk

Superior, WI

Trail Run

7/17

Rivet Run 5K Trail Run or Walk

Superior, WI

Trail Run

7/23

Gandy Dancer Trail 5K Run

Siren, WI

Trail Run

7/23

Bertram Blast Trail Run

Monticello, MN

Trail Run

7/30

Minnesota Voyageur Trail Ultra 50 Mile Run

Carlton, MN

Trail Run

7/30

Rochester Eco Tri and 10K Trail Race

Zumbro Falls, MN

Trail Run

8/6

Fisherman’s Picnic Trail Run 5 Mile

Grand Marais, Mn

Trail Run

8/10

Endless Summer Trail Run Hyland 7M

Bloomington, MN

Trail Run

8/14

Veggie Run 1/2 Marathon

Rush City, MN

Trail Run

8/20

Loess Hills Trail Race

Little Sioux, IA

Trail Run

8/20

Rock Your Sole Trail Run 5K

St. Cloud, MN

Trail Run

8/20

St. Paul Trail Marathon

St. Paul, MN

Trail Run

8/20

Mendota Bottoms Trail Run

Mendota, MN

Trail Run

8/31

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

www.midwestevents.com

05

7/2

Afton Trail 50K

Hastings, MN

Ultra

8/7

Brewhouse Triathlon

Duluth, MN

Triathlon

7/30

Minnesota Voyageur 50M

Carlton, MN

Ultra

8/7

Root Beer Kids Triathlon

Duluth, MN

Triathlon

8/13

The Badlands 50K/50M

Medora, ND

Ultra

8/13

Green Lake Kid’s Tri

Spicer, MN

Triathlon

8/27

Lean Horse 50K/50M/100M

Custer, SD

Ultra

8/13

Northwoods Triathlon

Nevis, MN

Triathlon

8/13

Backus Rainy Lake Triathlon

International Falls, MN

Triathlon

8/13

Wingkids Triathlon

Red Wing, MN

Triathlon

8/13

Rainy Lake Triathlon

International Falls, MN

Triathlon

8/14

YWCA of Minneapolis Women’s Triathlon

Minneapolis, MN

Triathlon

8/14

No. Mankato Triathlon sprint/Relay & Kids Tri

No. Mankato, MN

Triathlon

8/14

Wingman Triathlon

Red Wing, MN

Triathlon

8/14

IronGirl Women’s Only Triathlon

Pleasant Prairie, WI

Triathlon

8/14

Green Lake Triathlon

Spicer, MN

Triathlon

8/20

Waupaca Triathlon

Waupaca, WI

Triathlon

8/20

Breakaway Kids Tri

Lake Elmo, MN

Triathlon

8/20

Hyvee Pinky Swear Kids Triathlon

Chanhassen, MN

Triathlon

8/20

Young Life Triathlon

Detroit Lakes, MN

Triathlon

8/20

HITS Waconia Half & Full Ironman

Waconia, MN

Triathlon

8/21

HITS Waconia Sprint, Olympic & Open

Waconia, MN

Triathlon

8/21

Lake Marion Triathlon

Lakeville, MN

Triathlon

8/21

St. Paul Triathlon

St. Paul, MN

Triathlon

8/21

Pigman Triathlon

Palo, IA

Triathlon

8/21

Michigan Titanium Full & Half Ironman

Grand Rapids, MI

Triathlon

8/27

My First Tri

Lino Lakes, MN

Triathlon

8/27

Life Time Tri - Maple Grove

Maple Grove, MN

Triathlon

8/27

Kiwanis Kids Triathlon

Baxter, MN

Triathlon

8/27

Yankton’s Best Tri

Yankton, SD

Triathlon

8/28

Lakes Country Triathlon

Baxter, MN

Triathlon

8/28

Superior Man Triathlon

Duluth, MN

Triathlon

9/10

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

9/18

One Last Tri

White Bear Lake,MN

Triathlon

TRIATHLON

7/9

St. Croix Fat Cat

Marine, MN

Offroad Tri

7/16

Wilderman

Walhalla, ND

Offroad Tri

7/23

Bertram Blast Full Offroad Triathlon

Monticello, MN

Offroad Tri

7/30

Rochester Eco Tri

Rochester, MN

Offroad Tri

8/6

Tri Eau Claire Run, Row, Ride

Eau Claire, WI

Offroad Tri

8/14

Kinni-ator Adventure Challenge

River Falls, WI

Offroad Tri

8/20

Kybiru Adventure Triathlon

Mandan, ND

Offroad Tri

8/21

Fat Tire Triathlon

Seeley, WI

Offroad Tri

8/27

Rugged Toad Adventure Tri

Waverly IA

Offroad Tri

7/4

Davis Lake Triathlon

Luverne, MN

Triathlon

7/9

Timberman Triathlon

Cohasset, MN

Triathlon

7/9

Phillips Chain of Lakes Triathlon

Phillips WI

Triathlon

7/9

Life Time Tri Minneapolis

Minneapolis, MN

Triathlon

7/9

St. Croix Fat Cat Triathlon

Marine on St. Croix, MN Triathlon

7/9

Pewaukee Kids Triathlon

Pewaukee, WI

7/10

Accel Triathlon

Waterloo-Cedar Falls IA Triathlon

7/10

Graniteman Triathlon - Clearwater

Clearwater, MN

Triathlon

7/10

Pewaukee Triathlon

Pewaukee, WI

Triathlon

7/10

Winnebago County Triathlon

Winneconne, WI

Triathlon

7/16

The Outland Challenge

Gary, SD

Triathlon

7/16

Chaska River City Days

Chaska, MN

Triathlon

7/16

Door County Sprint Triathlon

Egg Harbor, WI

Triathlon

7/17

Door County 1/2 Iron

Egg Harbor, WI

Triathlon

7/17

Chequamegon Bay Sprint Triathlon

Ashland, WI

Triathlon

7/17

Little Minnow Kids Triathlon

Ashland, WI

Triathlon

7/17

Heart of the Lakes Triathlon

Annandale, MN

Triathlon

7/17

Racine 70.3

Racine, WI

Triathlon

7/20

RavineMan Triathlon

Huron, SD

Triathlon

7/23

Moose LakeTriathlon

Moose Lake, Mn

Triathlon

7/23

Bertram Blast Triathlon

Monticello, MN

Triathlon

7/23

Toughman Kids Tri

Chisago City, MN

Triathlon

7/24

Toughman Minnesota

Chisago City, MN

Triathlon

7/24

Ripon Medical Center Triathlon

Green Lake, WI

Triathlon

7/24

Buzz Ryan& Duluth Triathlon

Island Lake, Duluth, MN Triathlon

7/29

Pebble Lake Youth Triathlon

Fergus Falls, MN

Triathlon

7/30

Turtleman Triathlon

Shoreview, MN

Triathlon

7/30

Chase the Police Triathlon

Walker, MN

Triathlon

7/30

Hoot Lake Triathlon

Fergus Falls, MN

Triathlon

8/2

Rootbeer Kids Triathlon

Duluth, MN

Triathlon

8/6

Lake Minnewaska Triathlon

Glenwood, MN

Triathlon

8/6

Hyvee Pinky Swear Kids Triathlon

Minneapolis, MN

Triathlon

8/6

Waseca Triathlon & Kids Tri

Waseca, MN

Triathlon

8/7

Graniteman Triathlon - Big Lake

Big Lake, MN

Triathlon

06

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Triathlon

DUATHLON 7/9

Pewaukee Duathlon

Pewaukee, WI

Duathlon

7/23

Bertram Blast Offroad Duathlon

Monticello, MN

Offroad Du

8/6

St. Gabriel’s Community Duathlon

Bismarck, ND

Duathlon

8/21

Minneapolis Duathlon

Minneapolis, MN

Duathlon

9/2

Harvest Kids Duathlon

Alexandria, MN

Duathlon

9/3

Harvest Duathlon

Alexandria, MN

Duathlon

9/17

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

CYCLING 7/4

Fourth of July Bike Criterium

Northfield, MN

Cycle

7/4

Tour D’Amico 29, 45 & 62.2 M

Golden Falley, MN

Cycle

7/8-10

Bicycle Blues & BBQ

Clear Lake, IA

Cycle

7/9-10

Bicycle, Blues & BBQ Festival

Clear Lake, IA

Cycle

7/9

South Dakota Tour de Cure

Sioux Falls, SD

Cycle

7/9-15

Bike Northwoods Tour

Superior, WI

Cycle

7/9

Blue Mounds Classic Road Race

Blue Mounds, WI

Cycle

7/10

Tour de Saints

St. Joseph, MN

Cycle

7/10-17

Headwaters to Hills

Itasca, MN to Iowa

Cycle

7/10-16

Habitat 500 Bike Ride

Proctor, MN

Cycle

8/7

Single Track Escape

St. Cloud, MN

Mtn. Bike

7/10

Hopkins Raspberry Fest Criterium

Hopkins, MN

Cycle

8/7

Hixon Forest Epic

LaCrosse, Wi

Mtn. Bike

7/16

Split Rock Tour

Duluth, MN

Cycle

8/13

George Wyth

Waterloo, IA

Mtn. Bike

7/17

St. Jude Ride MN Major

Hastings, MN

Cycle

8/14

The Great Hawk Chase

Duluth, MN

Mtn. Bike

7/20-24

Bike MS Tram Ride

St. Joseph, MN

Cycle

8/20

Seeley Lions Club Pre-Fat Mountain Bike Race Seeley, WI

Mtn. Bike

7/23

Tour de Bun Classic 12, 30, 50 M

Montgomery, MN

Cycle

8/21

Sugar Bottom Scramble

Solon, IA

Mtn. Bike

7/24

Southside Sprint

Minneapolis, MN

Cycle

8/21

Reforestation Ramble

Suamico, WI

Mtn. Bike

7/24-30

RAGBRAI XLIV

Iowa

Cycle

8/28

The Mullet Fall Classic

Indianola, IA

Mtn. Bike

7/30

Penokee Mountain Range Classic Race & Tour Mellen, WI

Cycle

9/4

Dakota Five-0

Spearfish, SD

Mtn. Bike

8/6

Great River Energy Mesabi Trail Tour

Chisholm, MN

Cycle

8/6

Tour de Tonka

Minnetonka, MN

Cycle

8/6

Bike MS: Sanford Health Sioux Falls

Sioux Falls, SD

Cycle

8/6

Grandview Firehouse 50 & Ride the Divide

Grandview, WI

Cycle

8/6-13

CANDISC 2015 Tour of Champions

Garrison, ND

Cycle

8/6

Mesabi Trail Tour

Grand Rapids, MN

Cycle

8/6

Minnesota RAAM Challenge

St. Paul, MN

Cycle

8/6

MN State Time Trial Championship

St. Peter, MN

Cycle

GRAVEL BIKE RACE 7/16

Gravel Grinder 50 & 120 M

Lincoln, NE

Gravel

7/30

Guitar Ted Death Ride Invitational

Waterloo, IA

Gravel

7/30

Tour de SAVE

Northfield, MN

Gravel

8/ 6 to 7

24 Hours of Cumming, IA

Cumming, IA

Gravel

8/20

Courage Ride Gravel Ride

Kalona, IA

Gravel

8/20

The Heck Epic

Two Harbors, MN

Gravel

8/20

Gravel Worlds

Lincoln, NE

Gravel

8/7

HOPBRAI

Cedar Rapids, IA

Cycle

8/11-14

JDRF Ride to Cure Diabetes

LaCrosse, WI

Cycle

8/27

Fiddlin Fifty

Chisholm, MN

Gravel

8/13

Cycling for the Corps

Bismarck, ND

Cycle

8/28

River Valley 100

Mankato, MN

Gravel

8/13

RE/MAX Results Breast Cancer Ride

Eagan, MN

Cycle

9/3

Broad Street Growler

Reinbeck, IA

Gravel

L-N-L Gravel Grinder

La Crosse, Wi

Gravel

8/13

Wade Franck Memorial Bicycle Ride

Madrid, IA

Cycle

9/4

8/13

Dairyland Dare

Dodgeville, WI

Cycle

9/4

Iowa State Gravel Time Trial Championships

Amana, IA

Gravel

8/13

Ashley for the Arts Road Race

Arcadia, WI

Cycle

9/5

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel

8/13

Kirkie Vei Time Trial

Cottage Grove, WI

Cycle

8/20

Tour de Pines Bike Tour

Itasca State Park, MN

Cycle

8/20

Gitchi-Gami Trail Assn. Bike Ride

Two Harbors, MN

Cycle

8/20

Courage Ride

Kalona, IA

Cycle

8/20

Festival in the Park, Crit & Rodeo

Mounds View, MN

Cycle

8/20

Gran Fondo Cedar Valley

Cedar Falls, IA

Cycle

8/20

Dubuque Gran Fondo

Dubuque IA

Cycle

8/20

Sadistic Century 50K, 100K, 100M

Menomonie, WI

Cycle

8/20

Bike Van Buren XXX

Keosauqua, IA

Cycle

8/26-28

Ride Across Wisconsin

Dubuque to Kenosha

Cycle

8/27

Cycle St. Croix Bike Tour & 5K Run

New Richmond, WI

Cycle

9/2-5

La Crosse Area Labor Day Bicycle Festival

La Crosse, WI

Cycle

9/24

Tour de Hugo

Hugo, MN

Cycle

FAT TIRE & MOUNTAIN BIKE RACE 7/2-3

Whiterock Conservancy Liberty Bell Cup

Coon Rapids, IA

Mtn. Bike

7/10

Red Wing Classic

Red Wing, MN

Mtn. Bike

7/10

FORC Side Thrill Ride

Davenport, IA

Mtn. Bike

7/10

Colectivo Coffee Bean Classic

Waukesha, Wi

Mtn. Bike

7/16

Otter Creek 55 Mountain Bike Race & Festival

Mandan, ND

Mtn. Bike

7/16

Stump Farm 100

Suamico, WI

Mtn. Bike

7/17

Solstice Slam

Des Moines, IA

Mtn. Bike

7/22-24

WORS Cup

Portage, WI

Mtn. Bike

7/23

CAMBA Epic Tour

Hayward, WI

Mtn. Bike

7/24

Border Crossing

River Falls, WI

Mtn. Bike

ADVENTURE RACE/EVENT/CANOE/SWIM 7/24

Chicagoland Inline Marathon, 1/2 Mara., 10K and Tour

Hoffman Estates, IL

Inline

8/6

RBC Minnesota Half Marathon

St. Paul, MN

Inline

8/27

Rollin’ on the River Inline Marathon

Grand Forks, ND

Inline

7/9

Paul Bunyan Extreme 5K

Nisswa, MN

Adv Race

7/16

Tough Mudder

Hudson, WI

Adv Race

7/16

Minnesota Tonka Mud Run

Chanhassen, MN

Adv Race

7/23

Warrier Dash

Le Sueur, MN

Adv Race

8/7

Urban Assault Ride

Minneapolis, MN

Adv Race

8/13

Terrain Mud Run

Buck Hill, Burnsville,MN Adv Race

8/13

Mankato Mud Run

Mankato, MN

Adv Race

8/13

You Crazy Monkey Youth Obstacle Course

Arcadia, WI

Adv Race

8/14

Urban Assault Ride

Des Moines, IA

Adv Race

8/14

Kinni-ator Adventure Challenge

River Falls, WI

Adv Race

8/20

MUDMAN 5k Obstacle Mud Run

Kimball, MN

Adv Race

8/20

MS Muck Fest

Minneapolis, MN

Adv Race

8/20

Dirty Girl Mud Run

Minneapolis, MN

Adv Race

8/27

Dirty Girl Mud Run

Des Moines, IA

Adv Race

7/10

Manitou Monster 2 Mile Swim

New Auburn, WI

Swim

7/16

Lake Rebecca 5K

Lake Rebecca, MN

Swim

8/6

Point to LaPointe Swim to Madeline Island

Bayfield, WI

Swim

8/13

Minnetonka Challenge - 5 & 10 Mile

Excelsior, MN

Swim

9/10

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

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07

Minimize Running Injuries

by Marie-Christine Leisz, DO

Increase Cadence and Decrease the Weight of your Shoes!

The topic this month is preventing running injury and here is some new information about the possible benefit of transitioning to minimalist shoes and how to do it safely.

Let’s review running biomechanics. As I have explained in past articles, running subjects the body to high-impact forces. These forces, combined with training errors, cause injury to the bones and soft tissues. The way we run can affect the amount of force we generate. The longer the stride, the more likely the heel will contact the ground first. When the heel contacts the ground in front of the body, a high impact braking force occurs at heel contact, slowing forward momentum of the body. A second impact force is generated as the rest of the foot contacts the ground. These are the forces we think cause running injuries.

Gait researchers have found landing mid-foot instead on the heel, reduces braking forces and impact peaks up to 30%! But, when runners land mid-foot, the stride shortens. They cover less distance and speed slows. To increase speed, they must increase cadence or the number of steps taken per unit of time or distance.

Increasing cadence has also been found to improve running efficiency. This means less oxygen is required to power the body over the same distance. Mid-foot strike promotes better pelvic core muscle recruitment, leading to improved hip and knee stability. The target cadence to gain benefit is thought to be 160-180 steps per minute.

There are a number of ways to increase cadence. Athletes can run with a metronome or use forward- leaning techniques like the Pose or Good Form Running. Another way to increase cadence is to slowly convert from a conventionally cushioned running shoe to a minimalist shoe.

One of the world’s most respected experts investigating how footwear affects running biomechanics is Dr. Irene Davis, Spaulding Running Center at Harvard University. She spent the early part of her career studying the 08

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effect of foot orthotic devices on running and walking gait. After the barefoot running craze occurred she began to study what happens to the body when running shoes are abandoned.

I heard her speak at a conference recently and she described how her opinion about orthotics changed. She came to believe keeping a runner in foot orthotic devices forever, instead of strengthening the muscles controlling the foot and ankle, was like keeping a whiplash victim in a neck brace for the rest of their life! She was one of the first gait researchers to validate that athletes could run or in minimalist footwear without increased injury, if the change was gradual enough for the body to adapt.

She also felt that running in a minimalist shoe would strengthen the muscles of the foot and ankle and lessen injury. She and her research group have just published a new study in the Clinical Journal of Biomechanics, July, 2016, proving she is probably right. She and her colleagues slowly transitioned 20 runners from their conventional shoes to minimalist shoes over 6 months using a training program. 18 additional runners were controls, following the same training program but running in conventional shoes. The size of their foot and leg muscles of both groups was measured before and after the training program using MRI. She found the runners transitioning between shoe types showed significantly larger foot and leg muscles than the control group. This is important because a

bigger the muscle is a stronger muscle. She speculates that stronger foot and leg muscles will be more resilient and tolerant of the high forces of running and injury will be less likely.

Dr. Davis cautions, making the change must be done very slowly to allow the feet and legs to adapt and not get injured. She also recommends doing a foot and leg muscle strengthening program during the transition. If you are interested in trying minimalist shoes, she has outlined both a shoe type transition protocol and a great foot and leg muscle training program in an additional article she wrote, “Re-emergence of the Minimalist Running Shoe”, e-published in the Journal of Orthopedic and Sports Physical Therapy, October, 2014. She includes a fascinating history of the evolution of running shoes as well. I have included the web address for this article below. http://www.northwestern.edu/sportsmedicine/ specialized-services/runners%20/assets/ reemergence-of-minimalist-shoe-davis-jopst.pdf

Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic and the Cycling and Nordic Ski Injury Clinic. Learn more at website: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance

NOVEMBER 12-13

RUN THE LAS VEGAS

STRIP AT NIGHT MARATHON | HALF MARATHON | 10K | 5K

BRING YOUR LIGHT RunRocknRoll.com/las-vegas

®

scene in motion

Trinona; Midwest Events

Trinona; Midwest Events

Bass Lake Triathlon; Annie Starkey Photography

Bass Lake Triathlon; Annie Starkey Photography

Grandmas Marathon; Charlie Igo

Northstar Bicycle Festival; Jenn Barnett

Liberty Triathlon; Kelly Dorholt

Liberty Triathlon; Kelly Dorholt

New Bri Tri; Minnefota Moments

Trinona; Midwest Events

Northstar Bicycle Festival; Jenn Barnett

Northstar Bicycle Festival; Jenn Barnett

Northstar Bicycle Festival; Jenn Barnett

Run the Inferno; Siren Fire Department

Run the Inferno; Siren Fire Department

Med City Marathon; SportsPhotos.com

New Bri Tri; Minnefota Moments

New Bri Tri; Minnefota Moments

Trinona; Midwest Events

Liberty Triathlon; Kelly Dorholt

Trinona; Midwest Events

Med City Marathon; SportsPhotos.com

12

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PINE TREE Trinona; Midwest Events

RUNS

Sunday, August 7, 2016

Trinona; Midwest Events

Join us for a 10K Run, 5K Run/Walk and Kids Fun Run to benefit cancer research at Children’s Hosptials and Clinics of Minnesota.

Runs will be held at Life Time Fitness in White Bear Lake Registration begins at 7:00 a.m.

Races begin at 8:00 a.m.

childrensMN.org/PTATC Run the Inferno; Siren Fire Department

Trinona; Midwest Events

Northstar Bicycle Festival; Jenn Barnett

Trinona; Midwest Events

Med City Marathon; SportsPhotos.com

www.midwestevents.com

13

sprint

for Success

by Kris Swarthout

“YES, you need to push harder”.

I can’t tell you how many times I have heard triathletes say “oh, it’s just a sprint”. The background of this statement is the assumption that the race is so short that it, A. Does not need to be trained for, B. Doesn’t really count, or C. Is somehow less of an accomplishment than another event.

I would like to start by getting one thing straight, just because you complete an event that is longer, does not mean you are a better triathlete than someone who completes a shorter event.

For example, I have completed six Ironman triathlons. In comparison, Gwen Jorgenson has never completed a race longer than a Standard distance triathlon. Would we ever say I am a better triathlete than Gwen simply because I have completed a longer event? No way. So for choosing to do a sprint, you should never imply that it is somehow less of an accomplishment or achievement than any other race. It is just as if it is not more challenging to go faster for a shorter period of time than it is to go longer and not as fast.

For triathletes who have been there and done that, I challenge you to take a season and devote it completely to sprint distance events. The benefits include; no more long training rides, no more long training runs, more time for family and friends, decreased entry fees, faster recovery times after races and a fresh new perspective on a sport that may not have challenged you for a while. In addition this can add additional training importance to all those 5k’s you do or have been wanting to do. Since the run distance in a sprint event is 5k, you can be specifically training for these.

To make the shift to short course, you are going to be doing a few things differently. You will no longer be racing with a heart rate monitor for one. Sprint races are about going all out for a short period of time and they have little to do with pacing. If you need to look at your HR monitor 14

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to see if you are going hard enough, the answer is “YES, you need to push harder”. Pushing your body to the limits of endurance intensity is different than pushing the limits of endurance volume.

Intensity barriers are more challenging to push through, since you feel like your heart is going to jump out of your chest and you are going to toss your cookies at any moment. The satisfaction comes in looking back and knowing you red lined it all the way to the end and you could give no more to the race. You also will be dialing back everything else to minimize your equipment, hydration and nutrition. No need for gels or sports drink in a sprint race. All you need is one water bottle. Getting scared yet?

Shift your focus and find that new challenge in sprint racing. With the Olympics coming up, you will get a chance to see firsthand what it looks like to race until you pass out. Until then, keep on tri’in!

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703 Fastjet Masters, Fastjets Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com Hudson Area Masters Hudson, WI Bob Young 630-885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com Minneapolis YWCA Otters Minneapolis YWCA Locations Downtown, Midtown, Uptown Ages 18-80, All Levels Dave Cameron 612-215-4224 https://www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_ team/ North Suburban Aquatic Club/NSAC Year round programs for all ages, including Masters, mornings & evenings.

Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN 55110 651-426-1919 Amy Croonquist 651-426-3619 Triclub@trifitnesswbl.com

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

Race Spotlight

Mendota Bottoms Trail Run Saturday, August 20th

Mendota Bottoms Trail Run is a 10-Mile and 5k race on the Ft. Snelling State Park trail along the Minnesota River across the river from Ft. Snelling. The courses are out and back and have only one hill.

Proceeds from the run will be donated to the Ft. Snelling State Park, so that they can continue to maintain the awesome trail. Last year’s proceeds were used to fill a hole that formed the last two years from the flooding and run off.

Registration includes a finisher t-shirt hoodie, a post-race domestic tap or non-alcoholic beverage at Lucky’s 13 and entry in to drawings for swag from our sponsors and Mountain Goat Running.

To register or for more information go to mendotabottomstrailrun.com

Autumn Trail Series

Every other Wednesday, Aug 31st - Oct 12th The Salomon Autumn Trail Series is a fun, family-friendly 4-event trail running series. The race distances for the first two are approximately 4 miles and the second two races are approximately 5.5k at Hyland Lake Park in Bloomington, MN. The Billy Goat Run distance is approximately 1 mile and is best suited for runners aged 4-13. Each course will utilize Hyland’s grassy hiking trails, dirt hiking trails and cross country ski trails. You can sign up for the Series, or for individual races.

After each race there will be beer and other drinks and awesome food!

All participants are entered in the post race drawings for some sweet items such as growlers, shoes & socks.

All Adult Full Series registrants will receive a gender specific race shirt.

To register or for more information go to autumntrailseries.com

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15

HOW FAR WOULD YOU GO TO END CROHN’S & COLITIS?

TAKE CHARGE. MAKE FRIENDS. CHANGE YOUR LIFE. Join Team Challenge, an endurance training and fundraising program that helps fund critical research, education, and patient support programs. You’ll give hope to the 1.6 million Americans with Crohn’s disease and ulcerative colitis, incurable digestive diseases.

Teammates get: • • • •

Race entry into a 5K, 10K, half marathon, marathon, triathlon, or IRONMAN® Free hotel accommodations and race day transportation 14 weeks of training from experienced coaches Special clinics on nutrition, technique, and more

LEARN MORE: WWW.CCTEAMCHALLENGE.ORG/MIDWEST 16

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YOU WERE MADE FOR THIS AUGUST 19-20, 2016

NEW STAND UP PADDLE BOARD AND KAYAK DIVISIONS Join Us For The Friday Night Events Including A Kids Race And Rock The Beach 5K

SAVE $10 ON YOUR REGISTRATION NOW THROUGH JULY 31, 2016 WITH THE PROMO CODE $AVE$10 AT WWW.YOUNGLIFETRIATHLON.COM

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17

Nutrition for Triathletes from Triathletes

by Val Schonberg

Take the guesswork out of fueling with advice straight from the experts!

I’m often asked by triathletes what they should eat to…complete a triathlon, increase distance, or improve performance. Most folks have figured out that completing a multi-sport, endurance event is not just about training. Proper nutrition truly makes the difference between fully enjoying or barely enduring a race. Dietary philosophies have evolved over the years, so how does the beginner or moderately experienced triathlete know what to eat?

I decided to ask the “real experts” – triathletes of all ages from novice to expert – if they would share their nutrition tips for race day fueling.

There were a few things in common, such as practicing their nutrition regimen during training; eating and drinking at regular intervals during the race; and, having a “go to” source of fuel they tolerated well. But, as I expected, the nutrition plan and tips shared were highly individualized.

What do they eat every day?

Diets vary along with food preferences, but these athletes enjoy a variety of foods providing plenty of wholesome carbohydrates, lean protein and healthy fat.

Gaby explained that her priority is eating healthfully and consistently on a regular basis and adjusting her intake based on training, i.e. increasing protein during off season training and increasing carbohydrate intake when working on intensity. Planning ahead by having “food-onthe-go”, like a wrap with plenty of protein, veggies and healthy fats for lunch and homemade trail mix for a snack helps Gaby, a busy personal trainer and coach, ensure she gets enough to eat during the day.

Bob starts off his morning with a banana and coffee. After training, he enjoys a hearty breakfast of an egg omelet with veggies and cheddar cheese, and toast with peanut butter and jelly. A light snack for lunch and an entrée salad for dinner (with some peaches or ice cream for a little dessert) keep Bob in top shape for his year-round training.

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Do they eat different in the weeks or days prior to a race?

Everyone agreed that modifying some of the foods in their diet in the days prior to an event was important.

Decreasing fiber intake from whole grains and vegetables two days prior to the race was helpful for Alex as she prepared for her first Ironman.

She opted to include more fruit and pasta along with lean protein.

Gaby sticks to her usual intake, but tries to limit fat in the day prior to an event. Dana chooses to avoid spicy foods while increasing carbohydrates a couple days before.

What about race day breakfast and/or their pre-race snack?

Gaby enjoys overnight oats with muesli and flax seed along with coconut or almond milk for her pre-race breakfast. A banana with fluids, such as Osmo hydration sports drink helps Gaby fuel up right before the gun.

Alex prefers liquids, such as Gatorade G1, for pre-race nutrition, especially when nerves and stomach feel a bit jittery.

Dana relies on GU Energy Gel for her pre-race snack right before the swim and Terry discovered that Ensure is a great fuel source that is easily tolerated early in the morning before training or a race.

with the plan to avoid the risk of over- or underfueling especially in unexpected race conditions, such as with extreme weather.

What’s their “secret” or “go to” food or drink during the race?

This was probably my favorite question because of the unique and individualized approach for each athlete.

Alex discovered in races previous to the Ironman that baby red or Yukon Gold potatoes soft boiled in salt water were a great alternative to goos and gels for carbohydrate and electrolytes during the bike. She easily stored the little round potatoes in the back of her jersey and grabbed one every hour.

Gaby packs bars, such as Bonk Breaker, cut up into chunks, and Clif Shots into a Bento box on her bike.

Both Dana and Terry agreed that flat coke was well tolerated during the run, especially when struggling with nausea and in hot weather conditions had some success with salt tablets and water.

What is the #1 recommendation they have for someone training for a triathlon?

Terry: “Do not try something new the day of a race and to prepare for future events, keep a diary of everything (what you ate, temperature, what you wore, etc).”

The morning of a race, Bob enjoys his coffee, two hard-boiled eggs and one or two rolls or muffins.

Alex: “Hire a coach and practice your nutrition plan in races prior to the longer distance events.”

What do they eat and how often during the race?

Dana: “Remember that nutrition is very individualized. It’s helpful to get ideas from other athletes, and then experiment with smaller portions to check for stomach upset.”

“Getting something in right after the swim is key,” Terry suggests, and relies on Accelerade sport drink to “get him going.” For endurance events, the American College of Sports Medicine recommends that athletes consume 30 to 60 grams of carbohydrate per hour. To meet these athlete’s individual needs, timing and having a plan for fueling helps prevent carbohydrate depletion. Alex eats a Honey Stinger chew right away on the bike for quick energy and then every 35 minutes relies on salted potatoes, PBJ, potato chips, pretzels or bites of a Bonk Breaker bar for fuel. Terry, for example, lines up food on his bike tube and every half hour alternates between GU Energy Gel and a couple bites of granola bars plus water.

Drinking fluids throughout the race, alternating between water and various sports drinks was highly recommended by all. During the run, Dana avoids solids and Alex was able to rely on fueling at stations. Bob relies on water plus electrolytes for his sprint distance triathlons. Gaby explained that it’s important to be flexible versus overly rigid

Gaby: “To feel better after training, make sure you hit that 30 to 60 minute window for recovery with a snack that includes protein and carbohydrate…such as a protein smoothie with fruit and toast with sunflower butter.”

Bob: “Don’t try to break the world’s record your first time out! You have to get used to the exercise, nutrition, and terrain. Little by little you can add distance and improve time.”

Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) 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.

REGISTRATION NOW OPEN! JOIN US ON SEPTEMBER 25, 2016

YEARS

SCENIC 10 MILE, 10K, 5K RUN/WALK AND GIRLS’ 1 MILE RUN

Premiere racing event bringing together women and girls of all ages and abilities to inspire strength, courage and perseverance.

JOIN US! REGISTER AT WWW.WOMENRUNTHECITIES.COM

#wrtc10year Proceeds from the event will benefit The Link and the CREW Network Foundation

Alex Larson

Athletes: Terry Thompson62 years old, has been competing in triathlons for the last 13 years. Prior to that, Terry raced in marathons, half marathons, 10K, 5K races, and triathlon relays for a total of 23 years of racing!

Dana Campbell46 years old, started racing in 2009 and has been competing in triathlons for the past 7 years.

Gaby Bunten24 years old, has been competing in triathlons for 5 years. She just won the Women’s Premier Division at Life Time’s Trinona, June 12th.

Alex Larson29 years old, did her first triathlon at Brewhouse in 2009 and has been competing for 7 years.

Bob Powers92 years old, has competed in more than 100 triathlons over the past 25 years, but his has been active running and swimming since 1946, during his days with the Marine Corps Recon training and as a competitive runner for St. Thomas University.

Black Hills, South Dakota Sunday, Oct. 9th, 2016

www.RunCrazyHorse.com The sound of native drums will send you on your way for a run through the sacred land of the Lakota people. Your adven-

ture will begin in the shadow of the world’s largest mountain carving….Crazy Horse Memorial, and end in The Heart of the Hills…..Hill City, South Dakota.

Walker Friendly www.midwestevents.com

19

ABC’s for a Stronger Stride

By Gaby Bunten

To perform well in endurance sports requires dedication to training and conditioning, but it also requires an attention to your technique and economy of movement. Running is no exception to that rule. Whether your goal is to run a faster 5 K or complete a marathon, better running economy will help you achieve that goal more efficiently.

One way to improve your running efficiency is to work on specific running drills. Many athletes will simply head out the door and go for a run or begin a speed workout immediately after a simple run warm-up. However, with the addition of drills to a warm-up, you’ll find a difference in your stride and performance after spending just a short amount of time working on your form.

A

Drills for running form are best performed on a softer surface, such as a track, a flat dirt trail or a flat grassy field and are best done after you have completed your initial warm up, at the middle or at the end of your run.

Complete each drill between 20 to 25 meters in length or 10 to 15 seconds in duration, and go through the drill sequence at least once, ideally two to three times if time allows. A good goal is to integrate at least one drill session into your training each week. As you begin to integrate these drills into your training program, focus on consistent practice and proper execution to gain the most benefit for your running.

The first group of running drills I recommend to any runner are the ABC drills. I call them the ABC drills because they are the most essential drills to a better running economy and stronger stride. They target your primary movers in the running stride, your hamstrings and glutes and help create a more powerful and smooth propulsion phase of your stride.

The A Drill

The A drill is the high knee drill. The purpose of this drill is to help runners develop a more powerful and efficient leg drive. This drill targets the hamstrings and the glutes through an accentuated knee lift and drive forward.

You’ll begin by skipping forward, raising your knees to a 90-degree angle, while the bottom of your raised leg’s foot stays parallel with the ground.

Pump your arms in sync with your legs.

B

The B Drill

The B drill is the leg extension drill. It is similar to the A drill, except it is performed in a skipping motion. The skip not only dynamically stretches the hamstring, but also accentuates the pawing motion of the foot engaging the hamstring to pull through. In other words, this movement helps to create a better pull through with your stride. Begin by skipping forward, tucking the foot of your raised leg under your butt, then extending your hamstrings before landing.

The C Drill

Finally the C drill is butt kickers. Once again this drill activates the glutes and hamstrings for a more powerful stride. Also, this drill emphasizes a faster cadence with attention towards quick movement. Begin by pulling your heels up directly beneath you, keeping the knee, heel and toe up throughout the drill. Use the same arm motion during this drill as you use while running. The butt kick drill should almost feel like a variation of running with high knees, rather than simply kicking backwards.

Better running economy equals free speed. By simply implementing drills into your workouts at least one time per week, you’ll notice a stronger and smoother stride. Before you know it your goal of running a faster 5K or a marathon will be achieved.

Happy running to you all!

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C Gaby holds a Bachelors of Science in Exercise Science from Iowa State University. She has competed for over 9 years in competitive swimming. She is an USAT AllAmerican Triathlete; 70.3 World Championship qualifier; two time Age Group World Championship qualifier and is an endurance coach and personal cheerleader for Final K Sporting Services. Gaby’s mantra is to help ANY level of athlete TRI something they never thought imaginable through trials, smiles and miles. Contact Gaby at gabunten@gmail