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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS MAR/APR 2017

Shuffle the Deck on Your Season

A Healthy Pantry for a Healthy Preseason How to Break Through a Plateau Mix Up Your Run

www.midwestevents.com

Race & Event Calendar

Spring Shoe Guide


content 04 Race and Event Calendar 08 Spring Shoe Guide 10 Scene in Motion 14 Mix-Up Your Run 16 How to Break-through a Plateau 19 Shuffle the Deck on Your Season 20 A Healthy Pantry for a Healthy Preseason


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 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.

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

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Congratulations to Susan Mouw - winner of the USAT King Boreas Winter Triathlon race entry, and Melissa Zajec- winner of the Shake Your Shamrock race entry! Check out www.midwestevents.com for our monthly race entry contests. Photo this page: Ski Bike Rennet; Laura Jarriel – Three Rivers Parks


RACE CALENDAR sponsored by

Anoka 4H Clover Dash April 29 Andover, MN 5K Run/2 Mile walk

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

CROSS COUNTRY SKI

Date

Events

Location

Type

Date

Events

Location

Type

3/25

O’Gara’s Irish Run

St. Paul, MN

Run

3/4

Stump Farm Race

Green Bay, WI

XC Skiing

3/25

MDRA 7 Mile

Hopkins, MN

Run

3/4

Pepsi Challenge

Biwabik, MN

XC Skiing

3/25

Cold Run for Warm Meals 2.5 M

Des Moines, IA

Run

3/4

Squirrel Hill Skiathlon

Minocqua, WI

XC Skiing

3/25

WDTF 5K

Epworth, IA

Run

Luck Of the Irish

St. Peter, MN

Run

3/4

Riverview Loppet

Brule, WI

XC Skiing

3/25

3/5

Winter Park Bark Skijor Race

Minocqua, WI

XC Skiing

3/25

Chanhassen St. Paddy’s Half Marathon/5K

Chanhassen, MN

Run

3/5

Minn. State Pursuit Championships

Minneapolis, MN

XC Skiing

3/26

The Color Dash 5K

Iowa City, IA

Run

3/11

Hoigaards Slush Rush Race

Bloomington, MN

XC Skiing

4/1

Strive Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN Run

4/1

MDRA Ron Daws 25K

Minnetonka, MN

Run

4/2

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

Run

4/2

Color Dash 5K

Mankato, MN

Run

4/4

4.01K Race for Financial Fitness

Minneapolis MN

Run

4/8

Chilly Cheeks 10M, 5M, 5K

Sioux Falls, SD

Run

4/8

Don’t Worry Be Hoppy 5K

Waconia, MN

Run

4/8

Scheels Spring Half Marathon/5K

Mankato, MN

Run

SNOWSHOE Date

Events

Location

Type

3/4

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/11

Lakewoods Hot Air for Hearts

3/25 to 26 Dion National Showshoes Championships

Cable, WI Bend, OR

Snowshoe Snowshoe

STAIR CLIMB Date

Events

Location

Type

4/8

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

4/19

Fight for Air Climb

Des Moines, IA

Stair Climb

4/8

Firehouse 5K Run/Walk

Onalaska, WI

Run

4/9

Goldy’s Run 5K & 10 Miler

TCF Stadium, MN

Run

4/10

Design of Medical Devices 5K

Minneapolis, MN

Run

4/15

Go Girl Run Springfield Half Marathon & 10K

Springfield, MO

Run

4/15

Hot Chocolate 15/5K

Minneapolis, MN

Run

4/15

Y Run 10K/5K

Minneapolis, MN

Run

4/15

iRock Run

Cold Spring, MN

Run

4/15

Table Run 5K

Fargo, ND

Run

4/17

Easter Sunday Rise & Shine 5K

Andover, MN

Run

4/21

CentraCare Earth Day Runs 5K /1K Youth Run

St. Cloud, MN

Run

4/22

Centracare Earth Day 1/2 Marathon

St. Cloud, MN

Run

4/22

Earth Day 5K Bee Run

Minneapolis, MN

Run

4/22

CampWannaRunAMileorMore 1/2,10K,5K

White Bear Lake, MN Run

4/22

New Hope Women of Today 5K

Crystal, MN

Run

4/22

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

4/22

Challenge Happiness 5K

St. Paul, MN

Run

4/22

Fitgers 5K

Duluth, MN

Run

4/22

SWMS Tiger Trot 5K

Albert Lea, MN

Run

4/22

HOPE Springs Run/Walk

Hibbing, MN

Run

4/22

YWCA Girls on the Run 5K

Mankato, MN

Run

4/22

Fountain Lake 5

Albert Lea, MN

Run

4/22

Run, Rock & Glow 5K

River Falls, WI

Run

4/22

Healthy Heart 5K

Osceola, WI

Run

4/22

Alpha Lambda Delta Pi Run

Crookston, MN

Run

4/23

Color Dash 5K

Rochester, MN

Run

4/23

Second Chances 5K

St. Paul, MN

Run

4/28

Get in Gear 2K Fun Run

Minneapolis, MN

Run

4/28

Run for the Lakes, 5K, 1K Kids Fun Run

Brainerd, MN

Run

4/29

Run for the Lakes, Marathon, 1/2 Marathon, 10K

Brainerd, MN

Run

4/29

Anoka County 4H Clover Dash

Andover, MN

Run

4/29

Run the Valley 5K/10K

Golden Valley, MN

Run

4/29

Get In Gear 5K, 10K, Half Marathon

Minneapolis, MN

Run

4/29

Breeze by the Bishop

Eagan, MN

Run

4/29

Sweat for STF 5K

Minneapolis, MN

Run

RUN Date

Events

Location

Type

3/4

Run for the Roses 5K

Rochester, MN

Run

3/4 3/4 3/4 3/4 3/4 3/4

Hypothermic Half Marathon Chase a Leprechaun 5K Special Olympics Plunge 5K Chilly Chippewa 5k, 1 Mile Run/Walk Freezin’ for a Reason 5K & Plunge Plunge 5K

Rochester, MN Becker, MN Minneapolis, MN Chippewa Falls, WI La Crosse, WI Minneapolis, MN

Run Run Run Run Run Run

3/5

Run on Water

Bayfield, WI

Run

3/11

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

3/11

Celtic 5K

Monroe, WI

Run

3/11

Luck ‘o’ the Lake 5K

Excelsior, MN

Run

3/11 3/11 3/11 3/11 3/11 3/11 3/11

Shamwalk/Run 5K McCoy’s 5K for CAER Shamrock Shuffle 5K, 10K Irish Scamper 5K Shamrock Shuffle Leprechaun Chase 10K Luck o’ the Lake

Siren, WI Elk River, MN Bemidji, MN Maple Lake, MN Sauk Rapids, MN Des Moines, IA Excelsior, MN

Run Run Run Run Run Run Run

3/11

St. Patrick’s Day 5K/10K

Fargo, ND

Run

3/17

Glow for Goods

Chisholm, MN

Run

3/17 3/18 3/18 3/18 3/18 3/18 3/18 3/18 3/18

St. Patricks Day Stumble Hot Dash 5K & 10 Mile Saint Fennessy 4K Lake Johanna Four Mile March Madness 5K St. Patrick’s Day Red Beard Run CASI St. Patrick’s Day Race The Clover Dash Everybody’s Irish 5K

Long Lake, MN Minneapolis, MN Hermantown, MN Arden Hills, MN Monticello, MN Willmar, MN Davenport, IA Cross Lake, MN Minneapolis, MN

Run Run Run Run Run Run Run Run Run

3/19

St. Patrick’s Day Irish Traditions

Maple Grove, MN

Run

3/25

Shamrock Run 5K, 2K, Kids Run

Sioux Falls, SD

Run

04

www.midwestevents.com


Date

Events

Location

Type

Date

Events

Location

Type

4/30

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

4/22

Spring Into Shape 5K

Duluth,MN

Trail Run

4/30

Oshkosh Marathon

Oshkosh, WI

Run

4/23

MDRA Mudball Classic

Minneapolis, MN

Trail Run

4/30

Unleash the SHE 5K/10K

Rochester, MN

Run

4/29

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

4/30

Divas Half Marathon & 5K

Chicago, IL

Run

4/29

George’s Goats for Grammas 5 M/5K

Cable, WI

Trail Run

4/30

Second Chances 5K

St. Paul, MN

Run

5/6

Running in the Ruff 10K/2K

Milaca, MN

Trail Run

5/4

Healthy Knight 5K

Rosemount, MN

Run

5/6

Ham Run Half Marathon, 5K

Grand Marais, MN

Trail Run

5/5

Granddad Running Time Trial

LaCrosse, WI

Run

5/6

Maple Syrup Fun Run 10K, 5K, 1M

Faribault, MN

Trail Run

5/6

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

5/7

Break the Stigma Trail Races

Farmington, MN

Trail Run

5/6

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

Run

5/6

Jump to It 5K/10K/Kids Run

White Bear Lake, MN Run

5/6

Run New Prague 1/2 marathon, 10K, 5K, Kids Run New Prague, MN

Run

5/6

Run the Ridge

Chaska, MN

Run

5/6

Door County 1/2 Marathon & Nicolet Bay 5K

Fish Creek, WI

Run

5/6

Prairie du Chien Half Marathon

Prairie du Chien, WI

Run

5/6

Run Like A Mother

St. Paul, MN

Run

5/6

Lake Minnewaska 5K, 10K, 13.1 mile

Glenwood, MN

Run

5/6

Girls on the Run

Cedar Rapids, IA

Run

5/6

Moose Run 10K/5K

Moose Lake, MN

Run

5/6 5/7

Run for the Roses Bud Break 5K & Kids Daffodil Dash

Hastings, MN Chaska, MN

Run Run

5/6

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

5/6

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

5/6 5/7 5/7 5/28

Run Around Woman Lake 30K Run, 5K Run/Walk Longville, MN Eau Claire Marathon, Relay, 1/2 Marathon,5K Lake Minnetonka Half Marathon Med City Marathon & 1/2, Relay, 20 Mile

Eau Claire, WI Wayzata, MN Rochester, MN

Run Run Run Run

WALK Date

Events

Location

Type

3/4

Juvenile Arthritis March

Bloomington, MN

Walk

4/22

Walk MS Iowa

Cedar Falls, IA

Walk

4/29

Kidney Walk

Des Moines, IA

Walk

4/29

Walk MS

Eau Claire, WI

Walk

4/29

Walk MS

LaCrosse, WI

Walk

4/30

Walk MS

Twin Cities, MN

Walk

5/6

Walk to Cure Arthritis

Bismarck, ND

Walk

5/6

Walk MS

Bemidji, MN

Walk

5/6

Walk MS

Brainerd, MN

Walk

5/6

Walk MS

Marshall, MN

Walk

5/6

Walk MS

Faribault, MN

Walk

5/6

Walk MS

Rochester, MN

Walk

5/6

Walk MS

Duluth, MN

Walk

5/6

Walk MS

Hudson, WI

Walk

5/7

Walk MS

Mankato, MN

Walk

5/7

Walk MS

Alexandria, MN

Walk

5/7

Walk MS

Fergus Falls, MN

Walk

5/7

Walk MS

Grand Rapids, MN

Walk

5/7

Walk MS

Hutchinson, MN

Walk

5/7

Walk MS

Park Rapids, MN

Walk

5/7

Walk MS

St. Cloud, MN

Walk

ULTRA RUN Date

Events

Location

Type

3/18

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

4/7

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/8

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

4/8

Hawkeye 50K & 25K

Solon, IA

Ultra

5/6

Cornbelt Running Club 24 Hour Race

Eldridge, IA

Ultra

TRIATHLON & DUATHLON Date

Events

Location

Type

3/5

Eden Prairie Indoor Tri

Eden Prairie, MN

Triathlon

3/5

Univ. of Iowa Indoor Triathlon

Iowa City, IA

Triathlon

3/12

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/9

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/29

UMM Tinman Triathlon

Morris, MN

Triathlon

4/29

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

5/6

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

5/6

TriByKnight

Waverly IA

Triathlon

4/29

Falls Duathlon

Cannon Falls, MN

Duathlon

5/6

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

5/13

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

TRAIL RUN Date

Events

Location

Type

3/4

March 10K Trail Run

Garrison, IA

Trail Run

3/5

Run on Water

Bayfield, WI

Trail Run

3/5

Seamus Scramble 5K & 5Mile

West Bend, WI

Trail Run

4/15

Iola Trail Run 15K/5K

Iola, WI

Trail Run

4/22

Trail Mix Races

Rockford, MN

Trail Run

www.midwestevents.com

05


Date

Events

Location

Type

3/18

Icicle Bicycle

Clinton, IA

Cycle

4/8

Full Moon High Trestle Bridge Ride

Slater/Madrid IA

Cycle

4/16

Gopher Criterium

St. Paul, MN

Cycle

4/22

Ken Woods Memorial Road Race

Cannon Falls, MN

Cycle

4/29 to 30 Chris Lillig Memorial Cup,Old Capital Criterium

Iowa City, IA

Cycle

4/30

County Cycle Iron Crotch

Houlton, WI

Cycle

4/30

Minnesota Ironman Bicycle Ride

Waconia, MN

Cycle

5/5 to 7

LaCrosse Omniun

LaCrosse, WI

Cycle

5/6

Ride Around Woman Lake

Longville, MN

Cycle

FAT TIRE

Run. Bounce. Slide. Experience the insanity at an event near you!

Madison, WI May 6

Bismarck, ND June 3

Rochester, MN June 17

Milwaukee, WI July 8

St. Cloud, MN Minneapolis, MN June 10

July 15

Cedar Rapids, IA June 17

Omaha, NE July 29

Superior, WI September 30

Register at

InsaneInflatable5k.com Special offer for readers — $5 off registration fee with MIDWESTMAG promo code.

Date

Events

Location

Type

3/4

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/5

Bike on Water

Bayfield, WI

Fat Tire

3/11

Fat Bike Birkie

Hayward, WI

Fat Tire

3/12

Bikecicle Fat 15

Grand Forks, ND

Fat Tire

3/18

Balsam Basher

Duluth, MN

Fat Tire

3/19

Melting Mann

Vandalia, MI

Fat Tire

MOUNTAIN BIKING Date

Events

Location

Type

4/29

The Wild Ride Buzzard Buster

Hatfield, WI

Mtn. Bike

5/6

Southern Kettles Classic

Eagle, WI

Mtn. Bike

5/7

St. Croix Woolly

St Croix Falls, WI

Mtn. Bike

GRAVEL BIKE Date

Events

Location

Type

3/4

Cirrem

Cumming, IA

Gravel Cycling

3/12

Iowa Spring Classic #1

Colfax, IA

Gravel Cycling

3/18

The “Trumpit”

Two Harbors, MN

Gravel Cycling

3/19

Iowa Spring Classic #2

Cumming, IA

Gravel Cycling

3/19

Melting Mann

Vandalia, MI

Gravel Cycling

3/25

Barry Roubaix

Hastings, MI

Gravel Cycling

3/25

Martin Marietta Crushed Rock Classic

Ames, IA

Gravel Cycling

3/25

Lakeville-Milltown-Lakeville

Lakeville, MN

Gravel Cycling

4/1

Renegade Gentleman’s Race 7.0

Slater, IA

Gravel Cycling

4/9

Iowa Spring Classic #3

Hills/Iowa City, IA

Gravel Cycling

4/12

Chamois Time Gravel Race

Iowa City, IA

Gravel Cycling

4/15

Mammoth Gravel Classic

St. Croix Falls, WI

Gravel Cycling

4/22

Dairy Roubaix

Bagley, WI

Gravel Cycling

4/22

Dickie Scramble

Elgin, MN

Gravel Cycling

4/29

Trans Iowa V13

Grinnell, IA

Gravel Cycling

4/29

Chequamegon Dead Horse

Seeley, WI

Gravel Cycling

4/30

Cheesehead Robaix

Newburg, WI

Gravel Cycling

4/30

Miesville FiftySix

Miesville, MN

Gravel Cycling

5/6

The Hungry Bear 100

Cable, WI

Gravel Cycling

ADVENTURE RACE

FITNESS CAN BE FUN!

Date

Events

Location

Type

3/4

Mt. Ashwabay Winter Dash Obstacle Course

Bayfield, WI

Adv Race

3/26

UIVA Warrior Challenge

Iowa City, IA

Adv Race

5/6

Insane Inflatable 5K

Madison, WI

Adv Race

6/10

Insane Inflatable 5K

St. Cloud, MN

Adv Race

6/17

Insane Inflatable 5K

Rochester, MN

Adv Race

6/17

Insane Inflatable 5K

Cedar Rapids, IA

Adv Race

7/15

Insane Inflatable 5K

Stillwater, MN

Adv Race

4/28 to 30 Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN

06

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Expo


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Save $5!

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07


Skechers Performance GORUN 5

WEIGHT: MEN’S 7.5 OZ. | WOMEN’S 6.3 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER PRICE: $100 WWW.GOSKECHERS.COM

Spring 2017

The Skechers Performance GOrun 5 has been TOP redesigned delivering a comfortable sock-like fit with PICK a smooth ride in a lightweight shoe. The GOrun 5 SPRING 2017 has a new GOknit™ breathable mesh upper which provides support and comfort around the entire midfoot that’s enhanced with a new lacing system for added support. The new 5GEN™ midsole combined with an updated tread pattern and UPDATE webbed, rubber outsole delivers reliable grip and a responsive ride. SPRING 2017 The updates from top to bottom on the GOrun 5 make this new model a lightweight training and performance shoe designed to handle high mileage and speed in comfort. TOP

Shoe Guide

Saucony

WEIGHT: MEN’S 9.0 OZ. | WOMEN’S 8.1 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT PRICE: $160 WWW.SAUCONY.COM

ABOUT THE AUTHOR

Asics

TOP

PICK

SUPERNOVA WEIGHT: MEN’S 10.8 OZ. | WOMEN’S 9.0 OZ. CATEGORY: NEUTRAL | CUSHIONING PRICE: $130 WWW.ADIDAS.COM

The adidas Supernova is the latest update to the very popular Glide series. Going forward, this model will be known as the adidas Supernova which continues the long tradition of combining a superb blend of cushioning and support while delivering a comfortable ride. The cushioning is enhanced by an increase in the popular boost™ midsole while the updated design of the mesh upper, which includes a new FITCOUNTER molded heel counter, securely wraps the foot. The new STRECHWEB outsole offers both comfort and traction while performing well on various surfaces. The shoe provided a smooth, responsive ride versatile enough for quick, speed workouts or long, demanding runs. The Supernova is perfect for those runners looking for a well cushioned, neutral shoe to add to their rotation.

SPRING 2017

The GEL-DS Trainer® 22 is a trainer with a dash of support that offers a smooth yet fast ride. New to this UPDATE line is the addition of the new FlyteFoam™ technology SPRING 2017 cushioning system, making it incredibly lightweight and not sacrificing support in the process. Combined with exceptional traction in the forefoot, this brings superior control in any element that might get thrown at you. The upper improves on last year’s redesign offering a snug, durable fit. While there is ample room in the toe box, testers found the shoeINTRO to be on the SPRING 2017 narrow side so it is recommended you buy half a size up. It is a trainer as much as it is a racing shoe, boasting long life and giving just the right amount of support.

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SPRING 2017

adidas

Every shoe release season is always highly anticipated by all runners who are searching for the right blend of comfort, support and durability. The Spring 2017 shoe season is packed full of new models along with major updates to some of the most popular shoes. The major trends continue to be the use of new materials, from top to bottom, combined with innovative technologies which continues to push functionally and style. The latest Spring models are no exception as each brand introduces new and updated models to appeal to all levels of runners.

08

UPDATE

The Saucony Freedom ISO is a nimble shoe ready to make changes in the running world. It features a fullINTRO length EVERUN midsole, which is a first for Saucony. SPRING 2017 This gives runners a lightweight and efficient platform for track or road running. The upper has a sleek application of Saucony’s ISOFIT system to provide a snug and comfortable fit. Test runs in this shoe found it may fit slightly smaller than expected. Finishing up the shoe is a continuous section of rubber in a peppy color on the outsole that gives runners full-length traction. Packed with new features, the Saucony Freedom ISO is an exciting new shoe for both casual and experienced runners.

Travis Trampe is an avid runner passionate about the outdoors who coordinates the team of reviewers at RunningShoesGuru.com. He enjoys the adventure of traveling and exploring the nearest mountain trail or road with friends. For in-depth reviews of other shoes coming out this season, please visit www.RunningShoesGuru.com/reviews.

WEIGHT: MEN’S 8.0 OZ. | WOMEN’S 6.6 OZ. CATEGORY: LIGHTWEIGHT | TRAINER | STABILITY PRICE: $120 WWW.ASICSAMERICA.COM

SPRING 2017

FREEDOM ISO

TRAVIS TRAMPE

GEL-DS TRAINER® 22

PICK SPRING 2017 INTRO

Brooks

RAVENNA 8 WEIGHT: MEN’S 10.5 OZ. | WOMEN’S 8.9 OZ. CATEGORY: LIGHTWEIGHT | STABILITY PRICE: $120 WWW.BROOKSRUNNING.COM

The Brooks Ravenna 8 is a lightweight, cushioned shoe that provides a smooth ride with mild stability and encourages a quick turnover. This is a shoe that melds cushioning with a responsive ride, a touch of stability along with a smooth transition, and offers a toe box that is not overly roomy or snug.


Hoka One One

Mizuno

ARAHI

WAVE HORIZON

WEIGHT: MEN’S 9.3 OZ. | WOMEN’S 7.6 OZ. CATEGORY: LIGHTWEIGHT | STABILITY PRICE: $130 WWW.HOKAONEONE.COM

WEIGHT: MEN’S 11.5 OZ. | WOMEN’S 9.7 OZ. CATEGORY: CUSHIONING | STABILITY PRICE: $160 WWW.MIZUNOUSA.COM

HOKA ONE ONE has expanded its well-cushioned line by introducing its first stability shoe. In addition to HOKA’s standard wide base, the ARAHI features J-Frame technology in a key area, along the medial aspect and lateral heel, together with an upper that molds to your foot to allow a secure fit. This trainer offers exceptional stability for those seeking support but also want a lightweight, highly cushioned ride.

The Wave Horizon is a new shoe introduction for Mizuno: a shoe that offers a high degree of support against overpronation together with cushioning thanks to cloudwave® technology. This shoe has a durable feel. It’s stable but not overly bulky, and maintains its support throughout a long run.

New Balance

Nike

FRESH FOAM 1080 V7

LUNAREPIC FLYKNIT SHIELD

WEIGHT: MEN’S 10.8 OZ. | WOMEN’S 9.1 OZ. CATEGORY: CUSHIONING PRICE: $150 WWW.NEWBALANCE.COM

WEIGHT: MEN’S 8.5 OZ. | WOMEN’S 6.7 OZ. CATEGORY: LIGHTWEIGHT | RUN EASY PRICE: $200 WWW.NIKE.COM

The new all-weather Nike LunarEpic Flyknit Shield features a 10mm drop Lunarlon midsole with laser cuts on the sides to provide soft and smooth transitions during your running stride. The upper has Nike’s signature Flyknit fabric with an ankle ‘turtleneck’ for an even snugger fit. Because of the additional water-resistant membrane that lines the inside of the upper for additional protection from wet conditions, the shoes fit more tight. Runners should consider going up a full size to avoid chaffing in the heel and compression around the toes. This additional membrane protects your feet from minor splashes which makes the shoe a good choice for cold and wet road running.

Newton

WEIGHT: MEN’S 9.85 OZ. | WOMEN’S 8.25 OZ. CATEGORY: NEUTRAL | CUSHIONING PRICE: $130 WWW.UNDERARMOUR.COM

WEIGHT: MEN’S 8.1 OZ. | WOMEN’S 6.7 OZ. CATEGORY: NEUTRAL | LIGHTWEIGHT | TRAINER PRICE: $175 WWW.NEWTONRUNNING.COM

The Gravity 6 employs “lug technology,” a staple of Newton’s running shoes which create an active, responsive cushioning system. New this year, the Gravity 6 also features Newtonium, a more responsive foam package. With great durability and a true-to-size fit, runners can expect a quality trainer that will prevail through even the most rigorous of runs. Our testers took them on snowy roads and trails, and the Newton Gravity 6’s offered a smooth ride that seem to provide the perfect balance between comfort and stability.

ENDURUS TR

Under Armour

SPEEDFORM® GEMINI 3

GRAVITY 6

The North Face

The Fresh Foam 1080 v7 is a minor update to New Balance’s most cushioned model. Updates include a new engineered mesh used on the upper, and re-positioned flex grooves that increase flexibility. The shoe features bootie construction for a comfortable upper, although there was a seam that caused some rubbing. The engineered mesh and Fresh Foam cushioning make this a durable shoe. Our testers enjoyed the smooth and stable ride, but found the cushioning on the firmer side compared to other shoes in the category.

The Under Armour SpeedForm Gemini® 3 is the newest update of the company’s most popular neutral trainer. This shoe features a Treadborne midfoot panel to lock in your foot, and the UA SpeedForm construction to mold to your foot for maximum comfort. The sole unit uses Charged Cushioning, designed to be responsive and stable, and Micro G heel cushioning for added stability and heel-strike protection. The shoe fits true to size and features an aggressive, fast feel. Made primarily for road running with its Charged Cushioning and aggressive upturn in the toe box, the shoe helps propel you to a quicker turnover and pace.

TRAIL SHOES Salomon SENSE PRO 2

WEIGHT: MEN’S 11.2 OZ. | WOMEN’S 9.6 OZ. CATEGORY: TRAIL PRICE: $130 WWW.THENORTHFACE.COM

WEIGHT: MEN’S 9.35 OZ. | WOMEN’S 8.64 OZ. CATEGORY: TRAIL PRICE: $130 WWW.SALOMON.COM

The North Face Endurus TR is a new model intended to deliver maximum cushioning for trail runners. Ultra marathoners or those on long training runs will find the shoe’s comfort and durability a welcome combination. The 11.2-ounce, 6-mm drop shoe provides support and confidence to trail runners by easily handling dirt, mud and even slick terrain. The North Face’s new XtraFoam™ midsole material and breathable upper sole envelope the foot in a comfortable cushion. A Vibram Megagrip rubber outsole and 3.5-mm lugs provide stability on the trails. A snake plate serves as ample protection against trail debris like loose rocks. Our testers appreciated the shoe as a trainer that produces a firm fit, soft ride and dynamic protection.

Updated for 2016, the Sense Pro 2 has a slightly wider toe box with the same incredibly foot-hugging fit one expects from Salomon, providing incredible confidence on steep terrain. If you’re looking for a race ready trail shoe that can handle just about any terrain up to 50 miles, the Sense Pro 2 is a must try. This neutral shoe, with a 6mm heel drop, feels light and nimble on the trails, and the ProFeel Film rock plate provides possibly the best lightweight protection on the market.

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scene in motion

King Boreas Winter Triathlon; Midwest

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events

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King Boreas Winter Triathlon; Midwest Events

King Boreas Winter Triathlon; Midwest Events


Half Fast Fast; Midwest Events

LLS Big Climb; Allison Million

LLS Big Climb; Allison Million

LLS Big Climb; Stefan Presslein

LLS Big Climb; Allison Million

Half Fast Fast; Midwest Events

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TC Kids Fieldhouse Events; Photo Courtesy of Twin Cities

Ski Bike Rennet; Laura Jarriel – Three Rivers Parks

Ski Bike Rennet; Laura Jarriel – Three Rivers Parks Securian Winter Run; Wayne Kryduba Photography

TC Kids Fieldhouse Events; Photo Courtesy of Twin Cities in Motion Securian Winter Run; Wayne Kryduba Photography

Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph

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Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph


Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph

Ski Bike Rennet; Laura Jarriel – Three Rivers Parks

Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph

Securian Winter Run; Wayne Kryduba Photography

Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph

Birkie Tour; Photo Courtesy of American Birkebeiner Ski Foundation ©Kelly Randolph

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Add Variability to Prevent a Running Injury This Year! by Marie-Christine Leisz, DO

Stay on the Road and Have an Injury Free Summer Spring is coming and it will soon be time to put away the Merino wool and don the shorts and singlets! To help prevent overuse injuries while ramping up your spring and summer running season, consider adding as much variability as possible, to your running regimen.

Repetition – the enemy of the runner! The most common cause of running injury is overuse. This seems to be because the running stride is very repetitive and the same muscle groups are used over and over again. Running is also a high-impact activity; generating forces 2 1/2 times body weight through the bones and soft tissues of the legs with each step taken. This is especially true if you run on concrete or asphalt each day. All this repetition and impact contribute to injuries like tendinitis, muscle strains and stress fractures, if training is advanced at an intensity the body cannot accommodate.

Variability – the runner’s best friend! One of the ways to prevent overuse injury is to add variety or variability to training. This means 14

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switching up distance, speed, terrain and even shoes each time you run, to challenge the body as much as possible. I recommend trying to run on different terrain a few times a week. One day flats, the next day hills, the next day trails, etc. Running on trails is especially important. Not only is the surface softer but, it is usually much more irregular and uneven than a paved path. When you run on trails, your steps will be shorter and your cadence – the number of steps you take each minute – will be faster. Cruising over these varied surfaces will allow more muscles, especially the all-important gluteals, to get an equal workout. You can even add a little barefoot or minimalist shoe running; slow speed, short distances, over a soft, grassy surface, once or twice a week. This will help strengthen the muscles of your feet. It is also important not to run the same distance or speed each day. And, don’t run every day! You need to incorporate therapeutic rest days into your training week to make sure your bones, muscles, tendons and ligaments are recovering adequately without breaking down.

Try a Tri! Some athletes hate to do nothing on off- days so, if you want to add the ultimate in variability, but still lower the risk of overuse injury, how about adding triathlon training this summer? Triathlon training is great because it combines running with two lower impact activities, swimming and cycling. All muscle groups, including the upper trunk, shoulder and arm muscles are engaged. This lessens the likelihood of lower body injury. The addition of swimming and cycling are also like cross-training and break up the mental “staleness” often felt when you participate in running alone. How to you get started and how far and how

often do you ride and swim? If you just want add swimming and cycling to your regimen and not compete, check out the simple online Triathlon training programs like Hal Higdon’s. You certainly don’t need a triathlon bike. Any decent bike you are comfortable riding will do. When it comes to swimming, we in the Twin Cities are truly blessed with a number of beaches perfect for open water swimming. All you need is a swim suit and goggles If find you like these new activities and decide to compete in Triathlon, take it to the next level. Look at USA Triathlon’s Beginner’s Guide. There is great information on all elements of Triathlon training, equipment and how to learn the in’s and out’s of competition. You may want to consider joining a local training group or even hiring a Triathlon coach for a few lessons.This a great way to quickly build confidence and proficiency and will be especially helpful if you are not the greatest swimmer or cyclist. I hope all of these tips help have fun, keep you on the road and injury-free this summer!

Marie-Christine Leisz, DO is board-certified in Sports Medicine & Physical Medicine and Rehabilitation, 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 www.allina.com/ahs/ski.nsf/page/running_endurance


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2/17/17 11:24 AM

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How to Breakthrough a Plateau with your Run in 2017 By Gaby Bunten

Living in Minnesota, the off-season is still upon us. Realistically, we all have at least three solid months of training ahead of us before race season arrives. But what do we do with all of that time? Well, it’s a great time to start making positive strides on your run by utilizing these three training tips!

1)Work on your Running Economy One of the easiest ways to pick up free speed on your run is to hone in on your technique. Running economy can be defined as the amount of oxygen consumed by an athlete at a submaximal speed. If you’re able to run more efficiently, the less amount of oxygen and energy you’ll expend. Think of this as free speed! A couple of crucial pieces I like to assess when looking at form are; cadence, vertical oscillation and posture. If you find yourself over-striding or exhibit a low cadence, you may be loosing a great deal of energy due to the braking force of your foot ahead of your center of gravity. Ideally, I look for a cadence of 85 to 95 or 170-190 strides per minutes for a taller athlete when running at tempo pace. However, for smaller athletes I look for slightly higher cadence of 90100 or 180-200 strides per minute. Another piece I like to look at when assessing running economy is an athlete’s vertical oscillation. In other words, how much are they bouncing up and down. The more time you spend springing into the air, the harder you have to work. Many times vertical oscillation can be correlated with posture. Running posture should be tall with an open chest, but also feel as if your falling forward with a slight forward tilt from your ankle joint to the chest. This helps keep your momentum moving forward as opposed to up and down. 16

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2) Add Intervals back into the Mix Early season interval sessions can boost your lactate threshold as well as your endurance. As little as a few weeks of interval training improves your body’s ability to process lactate, warding off fatigue longer and increases your tempo pace. These workouts are typically shorter or include more rest time because of the the added intensity. The workload can be absorbed without leading to injury with the increased rest time or shortened duration.

Hill work can be your secret weapon to creating a strong and powerful aerobic machine. So, embrace the hills you see in your next workout. Use them as an opportunity to focus on your mechanics and build strength! Whether, your racing a 5 K or a marathon in the spring, these three tips can be useful to breaking through an off-season plateau. Talking with a coach may be helpful to plan a meaningful monthly and week to week progression of your training. By simply adding focus into your regime, you’ll see big rewards come race day!

At this point in the season, mixing in intervals of 3 to 5 minutes in duration will help boost your LT. However, shorter intervals, such as workouts you may do on the track with 200’s, 400’s and 800’s, are also effective, but to be added in slowly if done at maximal speed. Start with an equal work to rest ratio for your interval training. As you progress, begin to decrease the rest time to a 2:1 ratio and so forth. Take this workout for example; 10 minute warm-up, 5 x’s 3 minutes at your goal 5 K pace with 3 minutes recovery, 10 minute cool-down.

3)Embrace Hill Work Think of heading to the hills as heading to the gym for a strength session. The forceful contractions generated by the propulsion of the quads, glutes and hips when you’re running up the hill, use similar mechanics as many plyometric and strength exercises. You can use grade, length and intensity to produce outcomes that mimic the physiological effects of interval training as well. For example, short and steep hills that are above 10% grade, around 10 seconds and max effort or long hills that are 5-8%, around 60 seconds and 5-10 K tempo. Benefits you reap from hill work that you can’t gain from weight training are from the run specific mechanics. As you’re ascending a hill, it’s very difficult to run with improper form. You’ll see a forward lean to compensate for the increase in grade, more of a forefoot to midfoot strike and likely a higher cadence to propel you forward.

Gaby holds a Bachelors of Science in Kinesiology from Iowa State University. She grew up in the pool, competitive swimming for over 9 years. But, during college she transitioned to triathlon and has been competing for six years. As an athlete she has accumulated USAT All-American rankings, podium finishes at USAT Group Nationals and Age Group ITU World Championships, as well as competing at the 70.3 World Championships. Three years ago, Gaby began her coaching career to help spread the love and her knowledge for the sport to others. She works for Final K Sporting Services. Contact her at gabunten@ gmail.com for comments, questions or coaching inquiry.


Sports and Active Lifestyle Photography

endurance sports, adventure sports, and environmental portraits 612/308-6775 www.jennbarnett.com jenn@jennbarnett.com

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MARKETPLACE

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Q1 MARKETPLACE 2017 - 4 COLOR


Shuffle the Deck on Your Season As triathletes we are creatures of habit by design. The same things that keep our training regular can work against us in our quest for speed and the almighty PR. Doing the same workouts, biking and running the same routes and racing the same races year after year can and will lead you towards a plateau of fitness and motivation. One of the main principles of training adaptation is variance in intensity and volume. For that same reason it goes without saying that we should find variances in the training routine and race selections we make each year. Training on multiple routes gives your body a wide range training intensities while at the same time introduces you to new sights and sounds. Training on the same paths and roads can also lead to a decline in training motivation. When your motivation is already low before a workout, the thought of running the same old five mile loop can be a bit depressing. It may be easier to simply say, “I’ll just skip this one”. While it is important to have a quiver of well-known routes for planning purposes, I challenge you to try something new next time. Go down a road you have never taken, dare to get lost. Not only will your workout be revitalized, but you may also

find a new favorite route or sweet hill. A change in scenery will also challenge you by offering unpredictable terrain, which can help with your ability to pace, surge and recover more accurately and consistently. For similar reasons, racing the same races each and every year can lead to a lack of motivation and can rob you of the opportunity to experience cool new events. Ten years ago it was commonplace to hit the same races each year, you knew the course, knew who you would be competing against and what to expect all around. Today, there are more options than ever for you to choose from and in those choices are an almost unlimited number of challenging opportunities. For instance, have you ever tried an Aquathlon? It is a swim/run event that can be just as challenging as a triathlon. It is fine to race a few of your favorite races each year, but as a way of keeping the spice in your Tri life, I strongly suggest you try something new, something that challenges your comfort level. This does not have to be an increase in race distance. It can actually be a reduction in distance and an increase in speed. If you follow my column you know I am an advocate of racing short distances fast. Does this scare you? Cool, get scared, it is partly why you started in this sport in the first place, right?

You have plenty of time to switch up your training and routes, heck you can do that as you walk out the door today, but if you have already signed up for your races, you may feel stuck. If that is the case, reach out to a race organizer and ask if you can switch distances, most will say yes. Bottom line, shuffle the deck on your season and you will see the benefits sooner than later, I promise.

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 Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703

Fastjet Masters, Fastjet 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

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

Hudson, WI Bob Young 630/885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest, 612/226-8720 www.iswimllc.com

Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

White Bear Lake, MN Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

Minneapolis YWCA Otters

Minneapolis YWCA Locations- Downtown, Midtown, Uptown. Ages 18-80, All Levels Dave Cameron, 612/215-4224 www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_team www.midwestevents.com

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Spring Cleaning: A Healthy Pantry for Healthy Preseason Nutrition by Val Schonberg

The days are getting longer, the snow is beginning to melt and the first race of the season is just around the corner. Spring is a great time to get to work on dusting off those forgotten places in your home – including your pantry, refrigerator, and freezer. Cleaning out the cupboards and stocking up on wholesome food will go a long way in getting you prepared for the upcoming race season and creating a winning food plan.

What’s in your pantry? Perhaps you’ve perused the internet looking to stock up on the “perfect”, food, supplement, or nutrition product. Although many of these products may have a place in the athlete’s kitchen, it’s important to remember that “you can’t out-supplement a bad diet” and there isn’t one food or nutrition product that will improve your performance. A winning food plan is based on the fundamentals of eating 1) meals and snacks evenly spaced throughout the day and 2) a variety of nutrient dense foods from each food group – that provide adequate carbohydrates, protein, anti-inflammatory foods, and plenty of fluids. Carbohydrates are the primary energy source for the endurance athlete, and they are necessary for performing intense, high quality exercise. Stocking your pantry with wholesome, unprocessed carbohydrate-containing foods, (such as oatmeal, 100% whole-wheat bread, quinoa, potatoes, beans, brown rice, fruit, vegetables, milk, and yogurt) will provide important fuel for your workouts, along with many other important nutrients vital to your health and fitness. Protein is essential to insure muscle growth and repair for faster recovery. Stock your pantry, freezer or refrigerator with a variety of lean protein-containing foods (chicken, fish, pork, turkey, lean beef, beans, legumes eggs, cheese, milk, yogurt, nuts, and, tofu). Plan for a serving of protein at each of your meals throughout the day (such as a palm-sized portion of fish, beef or poultry or a two-egg omelet with ¼ cup shredded cheese). Have convenient protein foods on hand so you can include about 10 to 20 grams of protein (along with carbohydrate) within 30 to 60 minutes following a workout. Simple snack ideas include Greek yogurt with granola and berries; peanut butter and banana sandwich; or tuna salad and whole grain crackers. 20 www.midwestevents.com

Anti-inflammatory foods to keep on hand include colorful fruits and vegetables, and healthy fats, such as nuts, seeds, avocado, olive oil, salmon and tuna. These foods and food groups provide the athlete rich sources of vitamins, minerals and antioxidants that have anti-inflammatory properties making them an indispensable part of the athlete’s diet. Consider stocking up on frozen fruit and vegetables, as well as canned tuna and salmon, for individuals looking for shelfstable, nutritious and cost-effective solutions. Fluids or hydration-promoting beverages include water, herbal tea, low-fat milk (cow, almond, soy, etc) and 100% fruit juice. Try to limit fluids containing added ingredients, like caffeine, artificial sugars and sugar alcohols, as these may contribute to unwanted GI distress and are not effective forms of fuel or hydration.

Put your pantry into practice Once you have your pantry well-stocked and your nutrition and hydration plan set, test that plan to make sure it will work for you. Plan to cook and eat more meals at home. Pack your lunch and bring it to work with you. Experiment with home-made nutrition bars or snacks, like “energy balls”. In addition to exploring different foods and fluids with the intent of expanding your food selection, practice the timing of prep work and consumption of meals and snacks before or after activity. Often overlooked, don’t forget to test out your nutrition and hydration plan in various conditions, such as environment, distance or intensity. Is your tolerance for your favorite foods affected

by heat and humidity? Do you need more fluids and electrolytes in these conditions? Or, if training volume or intensity changes, do you need to adjust your carbohydrate intake up or down, or experiment with the amount or type of carbohydrate or sports drink consumed during training. To help you know what adjustments you may need to make, consider keeping a food journal to track your workouts and food intake. Make note of how you feel before, during and after your workouts and if there are any habits or foods that are helpful or not so helpful for you to achieve your peak performance. Finally, when it’s time for that first race of the season, or maybe even your goal race, be confident, keep your pantry organized and wellstocked, and stick to your plan! Just as you have practiced and prepared yourself with the best pace, recovery schedule and proper gear that works for you, the same is true with trusting your nutrition and hydration plan before, during and after the big event.

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.


May 27th and 28th Fitness Expo & Kids Zone Full /Half/Relay/20 Mile 5K Run/Walk Mascot Races Ronald McDonald Family Walk Kids Marathon/Diaper Dash/Toddler Trot

Friends of Midwest Events ~Save $5 Enter Code: ME2017

medcitymarathon.com

Saturday, April 22 Post-race celebration with awards, music, food and craft beer. Lake Rebecca Park Reserve, Rockford, MN ThreeRiversParks.org/trailmix

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minneapolis • april 15, 2017 hotchocolate15k.com I #HC15k ALL EVENTS SUPPORT

MIDWEST EVENTS MARCH/APRIL 2017  
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