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SPORTS | FITNESS | OUTDOORS

MAR/APR 2015

s u l p 12

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PUTTING TOGETHER YOUR RACE PLAN


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 Kris Swarthout Dr. Marie-Christine Leisz Andy Tetmeyer Val Schonberg Ron Byland

Arrowhead Ultra 135; photo courtesy Arrowhead Ultra

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contents

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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04 Race and Event Calendar 08 Barefoot to Hoka - what to wear 09 The ABC’s of Planning Your Race Season 10 Scene in Motion: local race photos 14 2015 Spring Shoe Guide 16 3 P’s of Preseason Nutrition 20 Race Specific Workouts

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 Kara Anderson, the winner of a race entry for Grandma’s Marathon, and to Brian Borman, the winner of the entry to the Med City Marathon! 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 and WALK

RUN and WALK

3/1

Zombie Run 5K

Des Moines, IA

Run

4/12

Fools Five Road Races:8K and 1 Mile

Lewiston, MN

3/7

Chase a Leprechaun 5K

Becker, MN

Run

4/13

Design of Medical Devices 5K

Minneapolis, MN

Run Run

3/7

White Bear Winter Frolic

White Bear Lake, MN

Run

4/17

Earth Day 5K Run Walk, 1K Youth Run

St. Cloud, MN

Run Run

3/7

Special Olympics Plunge 5K

Minneapolis, MN

Run

4/18

Earth Day Scheels Half Marathon & Relay

St. Cloud, MN

3/7

Florida Keys Sombrero Beach Run

Marathon, FL

Run

4/18

Hot Chocolate 15/5K

Minneapolis, MN

Run

3/7

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

4/18

New Hope WT 5K

Plymouth, MN

Run

3/7

Hot Dash 5K & 10 Mile

Minneapolis, MN

Run

4/18

Walk on Waconia 10 Miles, 10K

Waconia, MN

Run

3/7

Freezin’ for a Reason 5K & Plunge

La Crosse, WI

Run

4/18

Go Girl Run Springfield Half Marathon & 10K

Springfield, MO

Run

3/8

Run on Water

Bayfield, WI

Run

4/18

Challenge Happiness 5K

St. Paul, MN

Run

3/8

Shamrock Pub Shuffle

Duluth, MN

Run

4/18

Cemstone Run for Others 10K/5K

Mahtomedi, MN

Run

3/14

Celtic Run Before Your Crawl 5K

Monroe, WI

Run

4/18

YMCA 5K, 10K, Mile

Minneapolis, MN

Run Run

3/14

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

4/18

Color Dash 5K

Hampton, IA

3/14

Jake O’Connor’s Luck ‘o’ the Lake 5K

Excelsior, MN

Run

4/18

Hair to There 5K

Wayzata, MN

Run

3/14

Saint Fennessy 4K

Hermantown, MN

Run

4/19

Oshkosh 1/2 Marathon & 5K

Oshkosh, WI

Run

3/14

St. Patrick’s Day Red Beard Run

Willmar, Mn

Run

4/24

Get in Gear 2K

Minneapolis, MN

Run

3/14

Shamrock Shuffle 5K, 10K

Bemidji, MN

Run

4/24

Mustang Stampede 5K

Marshall, MN

Run

3/14

Get Lucky 13.1Miles, 7K

Minneapolis, St Paul, MN Run

4/24

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

Brainerd, MN

Run

Maple Lake, MN

4/25

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

Brainerd, MN

Run

3/14

Irish Scamper 5K

Run

3/14

Shamrock Shuffle

Sauk Rapids, MN

Run

4/25

Get In Gear 5K, 10K, Half Marathon

Minneapolis, MN

Run

3/14

The Clover Dash

Cross Lake, MN

Run

4/25

St. Paul Saints Running of the Pigs

St.Paul, MN

Run

3/14

Everybody’s Irish 5K

Minneapolis, MN

Run

4/25

Anoka County 4H Clover Dash

Andover, MN

Run

3/14

Leprechaun Chase 10K

Des Moines, IA

Run

4/25

The Dragon Chase 5K

Moundsview, MN

Run

3/14

Siren Super Cell Series

Siren, WI

Run

4/25

Healthy Heart 5K

Osceola, WI

Run

3/14

Luck o’ the Lake

Excelsior, MN

Run

4/25

Girls on the Run 5K

Mankato, MN

Run Run

3/14

St. Patrick’s Day 5K

Fargo, ND

Run

4/25

Alpha Lambda Delta Pi Run

Crookston, MN

3/14

MDRA Lake Johanna 4 Mile

Arden Hills, MN

Run

4/25

Color Dash 5K

Rochester, MN

Run

3/15

St. Patrick’s Irish Traditions 5K

St. Paul, MN

Run

4/26

Athleta Unleash the SHE 5K/10K

Rochester, MN

Run

3/21

March Madness 5K

Monticello, MN

Run

5/1

Granddad Running Time Trial

LaCrosse, WI

Run

3/21

Spring Fever 5K

St. Cloud, MN

Run

5/2

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

3/21

Race for Research 5K/10K

Rochester, MN

Run

5/2

Festival Foods Grandad Half Marathon/Relay

LaCrosse, WI

Run

3/21

O’Gara’s Irish Run

St. Paul, MN

Run

5/2

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

3/22

Irish Run St. Paul

St. Paul, MN

Run

5/2

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run Run

3/28

MDRA 7 Mile

Hopkins, MN

Run

5/2

Next Steps 5K

St. Paul, MN

3/28

Return of the Robin Run

Rochester, MN

Run

5/2

Run the Ridge

Chaska, MN

Run

3/28

Don’t Worry Be Hoppy 5K

Waconia, MN

Run

5/2

Gorilla Run

No. Mankato, MN

Run Run

3/28

Stay Strong 5K

Mankato, MN

Run

5/2

Lake Minnewaska Half Marathon

Glenwood, MN

4/4

Strive Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN

Run

5/2

iRock Run

Cold Spring, MN

Run

4/4

Camp WannaRunAMileOrMore half, 10K,5K

White Bear Lake, MN

Run

5/2

From the Heart 1/2 Relay, 5K Run Walk

Owatonna, MN

Run

4/4

Litchfield Lite 5K/10K

Litchfield, MN

Run

5/2

Duluth 6K

Duluth, MN

Run

4/4

Table Run 5K

Fargo, ND

Run

5/2

Nick Clare Memorial Run 2K, 5K, 10 Mile

Hastings, MN

Run

4/4

MDRA Ron Daws 25K

Minnetonka, MN

Run

5/2

Run for Hope 5K

Burnsville, MN

Run

4/4

Crunch’s Wolves Run

Minneapolis, MN

Run

5/2

Cinco de Mayo 5K Menudo Run

St. Paul, MN

Run

4/5

Rise ‘n’ Shine 5K

St. Paul, MN

Run

5/2

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run Run

4/11

Breaking the Ice 5K/10K

Sleepy Eye, MN

Run

5/2

Brookings Marathon

Brookings SD

4/11

Run the Valley 5K/10K

Golden Valley, MN

Run

5/2

Girls on the Run

Cedar Rapids, IA

4/11

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

5/2

Run Around Woman Lake 30K, & 5K Run/Walk Longville, MN

Run Run

4/11

St. Paul Saints Running of the Pigs

St. Paul, MN

Run

5/3

Scoops for the Troops, 5K Run 3K Walk

Eagan, MN

Run

4/11

Goldy’s Run 5K & 10 Miler

Minneapolis, MN

Run

5/3

Eau Claire Marathon, Relay, 1/2 Marathon,5K

Eau Claire, WI

Run

4/11

Heroes for Hope

Faribault, MN

Run

5/3

Wells Fargo Lake Minnetonka Half Marathon

Wayzata, MN

Run

4/11

Fitgers 5K

Duluth, MN

Run

5/3

Bud Break 5K & Kids Daffodil Dash

Chaska, MN

Run

4/11

Fetzer 20K and 2 Mile Run to End Hunger

Rochester, MN

Run

5/3

NPS USA Cinco de Mayo 5K

St. Paul, MN

Run

04

www.midwestevents.com


ULTRA and TRAIL RUN

RUN and WALK 5/7

Fargo 1/2 Mile and 1 Mile Youth Run

Fargo, ND

Run

3/1

5K Rivet Run/Walk/Snowshoe

Superior, WI

Trail Run

5/8

Running Disco 10K/5K

Long Lake, MN

Run

4/10

Zumbro 100 Mile Endurance Run

Theilmann, MN

Trail Run

5/8

Blue Cross Blue Shield of ND 5K Run/Walk

Fargo, ND

Run

4/11

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Trail Run

5/9

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

New Prague, MN

Run

4/18

Trail Mix Races

Rockford, MN

Trail Run

5/9

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

4/19

MDRA Mudball Classic

Minneapolis, MN

Trail Run

5/9

Dash-it for Baskets

Eagan, MN

Run

4/25

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

5/9

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

4/26

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

Faribault, MN

Trail Run

5/9

Journeys Marathon, Half, 13.1 Power Walk, 5K Eagle River, WI

Run

5/2

7 at 7 Trail Race

Mankato, MN

Trail Run

5/9

Run Like A Mother

St. Paul, MN

Run

5/2

Go Spring 5 & 10km Race/Run/Hike

St. Paul, MN

Trail Run

5/9

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

5/2

Running in the Ruff 10K

Milaca, MN

Trail Run

5/10

Run with the Housewives

Maple Grove, MN

Run

5/10

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

5/10

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

3/28

END Sure Trail Ultra Marathon

Fargo, ND

Ultra

5/10

Komen Run for the Cure

Sioux City, IA

Run

4/10

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

5/10

Mother’s Day 5K

St. Paul, MN

Run

4/11

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

5/16

Run & Ride Valleyfair 5K & 1 Mile

Shakopee, MN

Run

4/11

Hawkeye 50K & 25K

Solon, IA

Ultra

5/17

Run & Ride Valleyfair 1/2 Marathon & 10K

Shakopee, MN

Run

5/17

Divas Half Marathon & 5K

Branson, MO

Run

3/7 4/25

Juvenile Arthritis March Walk MS

Bloomington, MN Eau Claire, WI

XC SKI

Walk

3/1

Winter Park Bark Skijor Race

Minocqua, Wi

XC Skiing

Walk

3/7

Pepsi Challenge

Biwabik, MN

XC Skiing

Minneapolis, MN

Stair Climb

5/2

Walk MS

Duluth, MN

Walk

5/2

Walk MS

Faribault, MN

Walk

5/2

Walk MS

Mankato, MN

Walk

5/2

Walk to Cure Arthritis

Bismarck, ND

Walk

5/2

Walk MS

Hudson, WI

Walk

STAIR CLIMB 4/18

LLS The Big Climb

CYCLING

5/3

Walk MS

Twin Cities, MN

Walk

3/29

Kent Park Classic

Tiffin, IA

Cycle

5/3

Walk MS

St. Cloud, MN

Walk

4/25

Ken Woods Memorial Road Race

Cannon Falls, MN

Cycle

5/3

Walk MS

Hutchinson, MN

Walk

4/25

Chris Lillig Memorial Cup,Old Capital Criterium Iowa City, IA

Cycle

5/3

Walk MS

Rochester, MN

Walk

Cycle

MULTI SPORT

4/26

Minnesota Ironman Bicycle Ride

Stillwater, MN

5/1 to 3

LaCrosse Omniun

LaCrosse, WI

Cycle

5/2

Full Moon High Trestle Bridge Ride

Slater/Madrid IA

Cycle

3/8

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

5/9

Tour de Red Wing

Red Wing, MN

Cycle

4/19

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

5/9

Bike MS Sams Club Twin Cities Ride

White Bear Lake, MN

Cycle

4/25

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

5/9

Farm Dog Time Trials

Eureka, Tshp, MN

Cycle

4/25

UMM Tinman Triathlon

Morris, MN

Triathlon

3/7

Fat Bike Birkie

Hayward, WI

Mtn. Bike

5/2

Minnetonka Youth Triathlon

Minnetonka, MN

Triathlon

5/4

Beverly Fat Tire Frenzy

Cedar Rapids, IA

Fat Tire

5/2

Take the Hill Triathlon

St. Peter, MN

Triathlon

3/8

Melting Man

Marcellus, MI

Gravel

5/2

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

3/8

Iowa Spring Classic #1

Hills, IA

Gravel

5/3

MSU Spring Triathlon

Mankato, MN

Triathlon

3/15

Iowa Spring Classic #2

Cumming, IA

Gravel

5/9

9th Annual BACC Icebreaker Triathlon

Barron, WI

Triathlon

3/22

Iowa Spring Classic #3

Colfax, IA

Gravel

5/16

Root River Triathlon

Houston, MN

Triathlon

3/28

Barry Roubaix

Hastings, MI

Gravel

4/4

Ultramax Sports MaxTrax Duathlon

Columbia, MO

Duathlon

4/4

Renegade Gent’s Race

Ankeny, IA

Gravel

4/25

Falls Duathlon

Cannon Falls, MN

Duathlon

4/11

Park Farm Winery

Bankston, IA

Gravel

5/2

Neenah Duathlon

Neenah, WI

Duathlon

4/11

Ragnorok 105

Red Wing, MN

Gravel

5/2

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

4/18

Mammoth Gravel Classic

St. Croix Falls, WI

Gravel

5/3

TriZou & DuZou

Columbia, MO

Duathlon

4/19

Miesville FiftySix

Miesville, MN

Gravel

5/9

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

4/25

Dickie Scramble

Elgin, MN

Gravel

5/17

Esprit de She Duathlon

Lakeville, MN

Duathlon

4/25

Trans Iowa V11

Grinnell, IA

Gravel

5/17

Gear West Duathlon

Orono, MN

Duathlon

5/16

Almanzo 100/Royal 162/Alexander

Spring Valley, MN

Gravel

3/7

Mt. Ashwabay Winter Dash

Bayfield, WI

Adv Race

5/16

END-SPAR Spring Primer Adventure Race

Turtle River State Pk, ND Adv Race

SNOWSHOE Date

Events

Location

Type

3/1

5K Rivet Run/Walk/Snowshoe

Superior, WI

Snowshoe

3/7

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

3/7

Timm’s Hill Trudge

High Point Village, WI

Snowshoe

3/8

Porcupine Mountains

Silver City, MI

3/14

Braveheart Midwest Snowshoe Racing Chmps Cable, WI

3/27-4/1 US Nat’l Snowshoe Championships

Eau Claire, WI

Snowshoe Snowshoe Snowshoe

www.midwestevents.com

05


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2015 Multisport Calendar

04.25.15 Falls Duathlon 05.17.15 Gear West Duathlon 06.13.15 Liberty Triathlon 06.21.15 Rochesterfest Triathlon 06.28.15 Lake Waconia Triathlon 08.09.15 North Mankato Triathlon 08.23.15 Waseca Triathlon 09.05.15 St. Croix Valley Triathlon

Register online at:FinalStretch.com


From Barefoot To Hoka – What Should You Put On Your Feet?! Dr. Marie-Christine Leisz

Running generates impact 2.5 times the body weight when the foot hits the ground. The foot and ankle are remarkable! Elegantly constructed of 26 bones, 33 joints, multiple muscles, tendons and ligaments, the foot converts from a rigid lever transferring power at heel strike and toe-off, to a flexible device accommodating uneven surfaces and dissipating stress when the foot is flat on the ground. As the foot is the only part of the body contacting the ground during running, stress translated up through the body is considerable. Running generates impact 2/12 times the body weight when the foot hits the ground. For years we thought we needed a heavily cushioned or structured shoe to protect the foot from this impact. This is not necessarily true. Running shoes have evolved full gamut. Look at the shoes from the 1950’s and 1960’s and you will see what we call minimalist running shoes today. Cushioning and stabilization construction began in the 1970’s. Classification of running shoes into neutral, stability and motion control developed over the last 20 years. The interest in barefoot running several years ago changed everything. The foot gloves like Vibram 5 Fingers, and minimalist shoes emerged. The recent introduction of super-cushioned shoes like the Hoka, has completed the broad spectrum of shoes available today. So what shoes are right for you? Simply put, the shoes that feel most comfortable and ones you can run in without recurrent injury and most efficiently, are the right shoes for you. Running efficiency is a big consideration when choosing shoes. Efficiency means using the least amount of energy/oxygen/fuel during a run and the better the efficiency, the better the 08 www.midwestevents.com

performance. Barefoot running was extensively studied as it became popular. A positive finding supporting it was that experienced barefoot runners consumed less oxygen, thus less fuel, than their shod peers. It was also found that the majority of barefoot runners struck the ground on mid foot, with the foot landing under the body, had a shorter stride and took more steps per minute (increased cadence) than their shod peers. So, was improvement in running efficiency due to the weight of the shoes or change in running biomechanics? Review of the literature seems to support both. Very few athletes can tolerate barefoot running especially in a climate like ours. Running efficiency wearing minimalist shoes and light-weight trainers was studied next and it appears that choosing lighter shoes may improve running efficiency. Several studies indicate that oxygen consumption increases between 0.7-1% per 100 grams of shoe weight! This means you may be able to run more efficiently just by selecting a lighter shoe. The lighter shoe will probably have less heel cushion and will likely induce a more mid foot strike. This will be a big change in biomechanics. As I have explained in many articles, running injuries commonly occur if big changes in training or footwear are made faster than the body can adapt. It takes time to condition the foot and ankle tissues to withstand new stresses. If mileage and intensity of training are advanced slowly as the runner adapts to the new shoe, the bones and soft tissues of the foot and ankle accommodate the stress. If training in the new shoe is advanced faster than the body can adapt, the system breaks down. This is why so many runners got hurt trying to run barefoot, in foot gloves and in minimalist shoes when they

were first introduced. They simply did not allow enough time to adapt to the new footwear. If you convert from conventional shoes to a lighter shoe, or even if you want to try barefoot running or foot gloves, you must make that change very slowly to avoid injury. Blaise Dubois, PT, from the Running Clinic, has developed a great algorithm for adapting to new shoes. He says it takes 12 months to safely adapt from conventional shoes to barefoot, 6 months to adapt to foot gloves and between 2-4 months to adapt to minimalist shoes, depending on the weight of the shoe. Converting from conventional shoes to light-weight trainers is much easier and can improve running efficiency. It should only take a month to safely convert to those. To successfully convert from conventional shoes to a light-weight trainer, Dubois recommends walking around the house in the new shoes for 2 days. Then, add short jogs wearing them the first week. Walk-run in one minute intervals the second week. Add longer jogs the third week and run at normal distance the fourth week. Slow the conversion down even more if you have any discomfort.

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. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: www.allinahealth.org/ahs/ski.nsf/page/running_endurance www.allinahealth.org/ahs/ski.nsf/page/Run_smart


The

C’s AB of planning

by Kris Swarthout

your race season

Right now is the perfect time to begin putting together the puzzle pieces that will make up your race and training calendar. One of the most widely misunderstood aspects of race planning is the process of prioritizing your events. Recreational athletes If you’re a recreational athlete and your goal is simply to complete your events, then you only need to train one aspect of fitness: endurance. This entails planning enough time to slowly build your mileage to within about 10 to 15 percent of the distance of your goal race. Note that many overuse injuries are caused by too much mileage too quickly. Don’t increase your duration more than 10 percent a week and take at least every fourth week as a rest and recovery week. During a rest and recovery week, you should cut back your mileage by at least 25 percent, reduce your overall training volume, and add in an extra rest or active recovery day. If you’re a runner, take a day of non-impact cross-training in place of a run. Competitive athletes Competitive athletes, however, must take a different approach. A competitive athlete, by definition, is any athlete who sets a specific performance goal. This may be as simple as a personal record. You don’t have to win races to be competitive. If you’d like to set a personal

record or race placement goal this season, it will require more careful planning and organization of your race events. Start by prioritizing races into A, B and C events. A events Your “A” events are those that you’ll direct your training efforts towards. For best results, all of your A events should be similar or of the same format (ex. sprint triathlon). These are your main goals for the season and your training should gradually progress towards these races or events. Put these on your calendar first. Note that A races take time to train for. Plan on spending at least 12 weeks of specific and directed training for an A race; this is called “peaking.” Schedule your A races in four-week clusters or separate them by at least 10-12 weeks. Your training should ramp up in intensity and specificity as you approach your A races. Your last workouts prior to your A race taper should closely mimic race intensity and format. What is a “taper?” Tapering means reducing training volume prior to a goal race in order to facilitate total and complete recovery. You should incorporate a taper a week or two prior to A race(s). The length of the taper will depend on the length of your event; the longer the event the longer the taper. There’s nothing you can do the week of a goal race to physiologically increase performance, but there are many opportunities to reduce it. After completing an A race, plan on taking a week of active rest and recovery. B events “B” events are training events that you’d like to do well at, but aren’t goal races. B events are excellent warm ups for A events. They’re an opportunity to test and hone your race skills without the pressure of an A event. B events don’t have to be the same format as an A event, but should help contribute to your A race performance. You still want to give 100 percent for a B event. An example would be a 10k race prior to an Olympic-distance triathlon. You should rest or reduce your training load a few days before a B event, but don’t taper as you would for an A event.

C events “C” events are fun events you enjoy doing, but aren’t goal related. These are good events to leave the heart rate monitor at home. You don’t have to push yourself physically during these events or have any performance objectives. I like my athletes to schedule C events during their base training to keep up their enthusiasm. C events can be completely different from your A events. If you’re a runner, you could do a 50mile cycling event for charity. C events keep you active and interested in training. A good place to start is with a 12-month annual training plan. Put your A races in first and then add B and C events. It’s important not to schedule C events close to your goal events. This time is reserved for more specific and directed training. Not only does prioritizing your races help with your training, it also helps identify what you’d like to accomplish as an athlete. Don’t let your races sneak up on you!

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

www.midwestevents.com

09


scene in motion

Arrowhead 135: courtesy Arrowhead 135

Up Up and Away 5K; Dianna Grigus

Sweetheart Run; Midwest Events

Birkie; Kelly Randolph Up Up and Away 5K; Deanna Grigus

Resolution Solution; Midwest Events 10

www.midwestevents.com


Book Across the Bay; Ashland Chamber of Commerce

TC Kids Fieldhouse Fun Run; Cory Ryan courtesy of TCIM

Arrowhead 135: courtesy Arrowhead 135

Freeze Yer Gizzard; Jackie Briggs Capture Your Moment Photography Birkie; American Birkebeiner Ski Foundation TC Kids Fieldhouse Fun Run; Cory Ryan courtesy of TCIM

Junior Birkie; American Birkebeiner Ski Foundation

Commitment Day; LifeTime Fitness

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11


THE HAM 5K RUN & HALF MARATHON REGISTRATION IS OPEN! The Ham Run Half Marathon is a one of a kind race that travels along the scenic Gunflint Trail that winds its way through the Superior National Forest on the edge of the Boundary Waters Canoe Area Wilderness. There are very few places this wild and beautiful and no other race course like it in the world. Run the Trail Less Traveled, register today for the Ham Run. Half Marathon Fee Y Member

Community Member

3/1-4/19

$60

4/20-5/2

$70

If you Register from...

5K Fee Y Member

Community Member

$70

$45

$55

$80

$50

$55

105 W 5th Street, Grand Marais, MN 55604 P 218 387 3386 www.cookcountyymca.org

Valentine’s Day TC 5K: Wayne Kryduba courtesy of TCIM

Valentine’s Day TC 5K: Wayne Kryduba courtesy of TCIM

Arrowhead 135: courtesy Arrowhead 135 12

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Team in Training Kick-off Event; Tracy Sainsbury

Book Across the Bay; Ashland Chamber of Commerce

Freeze Yer Gizzard; Jackie Briggs Capture Your Moment Photography

Valentine’s Day TC 5K: Wayne Kryduba courtesy of TCIM www.midwestevents.com

13


2015

Spring Shoe Guide DEAN ARMSTRONG

Like clockwork, spring is again upon us with its milder temperatures and extended hours of sunlight. Our testers logged mile over mile in the most interesting running shoes for this season to help you with your selection.

Hoka One One CONSTANT

CATEGORY: MAXIMAL WEIGHT: 10.7 OZ. | 9.3 OZ. PRICE: $160 WWW.HOKAONEONE.COM

New for 2015, the Constant is the most supportive shoe in the HOKA ONE ONE line. It features a wide toe box, comfortable upper and a thick, oversized midsole. Testers say that it provides a firm ride and maximum support where needed most.

Asics

Mizuno

33 FA

WAVE RIDER 18

CATEGORY: NEUTRAL WEIGHT: 9.2 OZ. | 7.8 OZ. PRICE: $120 WWW.MIZUNORUNNING.COM

CATEGORY: NEUTRAL WEIGHT: 9.2 OZ. | 7.5 OZ. PRICE: $110 WWW.ASICS.COM

The Mizuno Wave Rider has long been a popular neutral trainer for runners looking for an everyday shoe with some support. This newest version is slightly heavier and has a standard 12mm drop, but the overall firm ride and transition remain the same. Mizuno really focused on improving the upper, creating a two-piece flexible mesh that creates a custom-like fit.

The ASICS 33-FA is one of the newest 4mm drop running shoes from ASICS “Natural series” designed to promote a more natural gait. The shoe features new forefoot flex groove geometry, FluidAxis outsole and new AmpliFoam in the midsole. This provides a lightweight, highly ada ptable, and natural ride. Wear testers noticed a narrow toebox, but enjoyed the fluid and cushioned ride the 33 FA offered.

SPRING 2014

VALUE

Pearl Izumi Brooks EM ROAD N2

14

SPRING 2014

ADRENALINE GTS 15

FAST5 FULCRUM

CATEGORY: NEUTRAL WEIGHT: 9.6 OZ. | 8.4 OZ. PRICE: $120 WWW.PEARLIZUMI.COM

CATEGORY: SUPPORT WEIGHT: 11 OZ. | 9.2 OZ. PRICE: $120 WWW.BROOKSRUNNING.COM

Pearl Izumi EM Road N2 returns with a second version of this high mileage neutral trainer. Boasting improvements to the upper and geometry changes to the outsole, it provides a smoother and more comfortable-fitting ride. Wear testers noted that shoe is still firm, but loved the remarkably smooth transition.

The Brooks Adrenaline GTS returns for its 15th version with updates including a full-length segmented crash pad and the new BioMoGo DNA in the midsole. This version of the Adrenaline GTS provides a great blend of stability and cushioning, providing a smooth, comfortable ride. The Adrenaline GTS 15 is a quality, everyday shoe for those runners looking for stability.

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Karhu

SPRING 2014

CATEGORY: NEUTRAL WEIGHT: 10.4 OZ. | 8.6 OZ. PRICE: $140 WWW.KARHU.COM

The Karhu Fast5 Fulcrum is a neutral daily trainer providing a stable, simple and comfortable fit. The Fulcrum technology that runs from heel-to-toe along with the seamless mesh upper delivers a comfortable and quick transition throughout the foot strike. The Fast5 Fulcrum feels light-weight and fits securely while providing reliable stability and sufficient padding throughout the sole. This allows it to handle the rigors of daily training.


adidas

ADIZERO TEMPO BOOST 7

Master Swim Teams

Saucony TRIUMPH ISO

TOP

PICK

CATEGORY: STABILITY WEIGHT: 9.4 OZ. | 7.8 OZ. PRICE: $120 WWW.ADIDAS.COM

CATEGORY: NEUTRAL WEIGHT: 10.3 OZ. | 9 OZ. PRICE: $150 WWW.SAUCONY.COM

The Adizero Boost Tempo 7, a lightweight stability trainer, is the first Tempo to feature the popular Boost technology, which is softer and much more responsive than past versions. Our testers praised the simple upper and the added traction from the Continental Rubber outsole.

The Saucony Triumph ISO is the latest addition to Saucony’s Triumph line. With a cushioned neutral shoe coming in at 9oz, it features Saucony’s Powergrid+ sole and ISOFIT upper. Our reviewers SPRING 2015 noted the Triumph ISO to be both comfortable and highly cushioned.

SPRING 2015

VALUE

SPRING 2015

Newton

CATEGORY: NEUTRAL WEIGHT: 7 OZ. | 6 OZ. PRICE: $110 WWW.NIKE.COM

CATEGORY: SPEED TRAINER WEIGHT: 7.2 OZ. | 6.2 OZ. PRICE: $155 WWW.NEWTONRUNNING.COM

The Nike LunarTempo brings extreme cushioning to a lightweight trainer. With extra flywire and less rubber on the sole than the predecessor, the shoe hugs your feet while providing just enough traction to keep you connected with the road. Testers found the toe box to be tighter than similar Nike shoes in the same size.

The Distance S IV is the latest model among Newton’s Distance line. Although extremely lightweight, the Distance S IV provides good support to over-pronators. Our testers noted the shoe fits like a glove from the first run, without needing any break-in period.

DISTANCE S IV

TOP

New Balance 860V5

CATEGORY: MODERATE STABILITY WEIGHT: 10.23 OZ. | 8.75 OZ. PRICE: $120 WWW.NEWBALANCE.COM

The New Balance 860v5 is a stability shoe that can go the distance, yet is sleek and offers good support. Our testers enjoyed the improved lacing, the stable platform and the resulting smooth and stable ride.

Skechers GO RUN 4

CATEGORY: NEUTRAL WEIGHT: 7.8 OZ. | 6 OZ. PRICE: $100 WWW.SKECHERS.COM

Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com Hudson Area Masters Hudson, Wi Bob Young 630-885-8442 ryoung1064@yahoo.com www.hudsonswimteam.org I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com

Nike

LUNARTEMPO

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

PICK SPRING 2015

In The Moment Swim & Tri Year round masters practices, all levels Woodbury, MN Vahid Sadrzadeh 612-868-5158 www.areyouinthemoment.com 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 Dennis Mohagen 651-426-3619 Triclub@trifitnesswbl.com

VALUE SPRING 2015

The Skechers Go Run 4 is an ultra-lightweight trainer. It features a low profile frame and upper that fits your foot like a glove. Testers found this shoe to be a great option for both midfoot and forefoot strikers. SPRING 2015

ABOUT THE AUTHOR Dean Armstrong is a professional gear tester and freelance writer. For in-depth reviews of some of the other shoes coming out this season, please visit www.RunningShoesGuru.com/reviews.

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15


The 3 P’s of Preseason Nutrition: Plan, Practice and Perform Val Schonberg MS, RD, CSSD, LD

Preseason nutrition is the ideal time to plan and practice nutrition and hydration habits that will complement your performance during race season. Too often athletes focus only on nutrition for race day and neglect to recognize the impact of quality, weeklong fueling during training. To be successful in an endurance event, you need to have a solid nutrition plan that you have practiced and are ready to perform.

Plan Perhaps you’ve perused the internet looking for the “perfect” diet or meal plan. It’s important to understand that one plan does not fit everyone. What works for you and your body is unique, thus it is important to develop your own personalized nutrition and hydration plan. The basic elements of a healthy nutrition plan are (as illustrated in the table): 1) eat meals evenly spaced throughout the day and 2) include a variety of nutrient dense foods from each food group that provide adequate carbohydrates, protein, anti-inflammatory foods, and plenty of fluids to fuel your level of activity. Carbohydrates are the primary energy source for the endurance athlete, and they are necessary for performing intense, high quality exercise. Recommendations for the endurance athlete are to consume 6-10 grams of carbohydrate per kilogram of body weight (g/kg) which equates to a minimum of 477 grams for a 175 pound individual (Joint Position Statement from Academy of Nutrition and Dietetics and American College of Sports Medicine, 2009). Many athletes ask about consuming a low-carbohydrate diet to improve performance. Although more research is needed in this area, plenty of well-designed studies have proven the benefits of carbohydrate intake for 16

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the elite athlete. In fact, studies of the eating practices of the best endurance athletes in the world (Kenyan and Ethiopian distance runners) demonstrate an intake that includes 9-10 g/kg of carbohydrate or 64-76% of their food intake from carbohydrate, 10-12% from protein, and 13-23% from fat (Onywera, et al., 2004; Beis, et al., 2011). Including wholesome, unprocessed carbohydrate-containing foods, (such as oatmeal, 100% whole-wheat bread, potatoes, beans, brown rice, fruit, vegetables, milk and yogurt), would also be consistent with the diet of these elite distance runners. Protein is essential to insure muscle growth and repair for faster recovery. Aim for a serving of lean protein-containing foods 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). Plan to include about 10 to 20 grams of protein (along with carbohydrate) within 30 to 60 minutes following a workout. This could be at your next meal, or a recovery snack such as Greek yogurt and a banana.

Anti-inflammatory foods include colorful fruits and vegetables, along with healthy fats, such as nuts, seeds, avocado, olive oil, salmon and tuna. These foods and food groups provide the athlete rich sources of various vitamins, minerals and antioxidants that have anti-inflammatory properties making them an indispensable part of the athlete’s diet. Fluids or hydration-promoting beverages include water, herbal tea, low-fat milk (cow, almond, soy, etc) and 100% fruit juice. Plan to drink plenty of fluids throughout the day so you begin your workout in a well-hydrated state. During training, it is recommended for athletes to consume about 4 ounces of water or sports drink every 15 to 20 minutes (about 2 to 3 large gulps) and rehydrate with about 16 ounces of fluid for every pound lost.


Sample Preseason Nutrition and Hydration Plan Meal

Food

Fluids

Breakfast

Omelet with spinach, whole-wheat toast and berries

Glass of milk and water

AM snack

Cottage cheese and orange slices

Water

Lunch

Chicken Caesar wrap with romaine; Greek yogurt and carrots

Water

Pre-workout snack

Fruit (or easily digestible carbohydrate)

Workout

Herbal tea Water/Sports Drink

Salmon, sweet potato and roasted asparagus * Amounts vary based on individual needs Dinner

Glass of milk and water

Practice

Perform

Once you have your nutrition and hydration plan set, test that plan to make sure it will work for you. This is the time to experiment with different types of food and fluids, as well as, the timing of meals and snacks before or after activity.

Finally, when it’s time for that first race of the season, or maybe even your goal race, be confident 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.

You will also want to practice your nutrition and hydration plan in various conditions, such as environment, distance or intensity. For example, if it’s hot and humid, you’re going to need more fluids and electrolytes. If training volume or intensity changes, you may need to adjust your carbohydrate intake up or down, or experiment with the amount or type of sports drink consumed during training.

Val is a Registered Dietitian with a Master’s Degree in Nutrition Science specializing in nutrition for performance, wellness, weight management and disordered eating. Val is Board Certified as a Specialist in Sports Dietetics and offers personal counseling to casual exercisers and competitive athletes in her private practice at EnlightenU Nutrition Consulting in Lakeville, MN. For more information, visit www.enlightenUnutrition.com

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. www.midwestevents.com

17


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UnleashtheSHE.com

ALL WOMEN’S 5K/10K FOR MOCA

New Location!

Sun. April 26th

Rochester Community and Technical College

Finisher Medal!

New T-shirt Design! Attention Men! Join us for the 5K Support the SHE Walk

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19


Race Specific Workouts

by Ron Byland

Welcome to spring…or at least I hope it is come March 1st! And with spring brings…the start of Racing Season, eek! In our last issue we talked about the winter months being all about building your aerobic (endurance) base and getting in some strength work (HILLS!!!) But now it’s time to switch gears and really start focusing on race specific workouts and these could be any number of styles of workouts ranging from tempo run, tempo intervals, speed intervals and goal race pace (GRP) workouts, all of these types of workouts have a place in your training regardless whether you are training for the mile to the marathon.

Ron Byland is Founder and Coach of Mile to Marathon, and a USATF & RRCA certified coach with over 25 years of coaching experience and over 35 years of running and racing at a very high level. Coach Ron is also the Founder and Coach of the Twin Cities based MNRED (www.mnred.com) run club. He coaches runners to achieve their goals. Contact Coach Ron at: Coach@miletomarathon.com

Each of us have our own strengths and weaknesses, you need to recognize what each of these are in you, and as a coach that is one of my main jobs to help someone maximize your strengths and minimize your weaknesses, sounds like a cliché, but think about this for a moments, would you rather go out and run a 2-3:00 hour long run or go to the local track and run repeat ¼ miles…both have their place (personally I’ll take the ¼’s!) Training is about specifics; whether you train by paces or heartrate you need to stay within the parameter of the race that you are training for. I’ve said to everyone that I’ve ever coached, “to get faster you need to slow down!” Most people will over train and never really recover from a previous “recovery” run and then not be able to complete their “quality” workouts. People will run a Tempo or long run or even intervals thinking that this will help them achieve their goals, it normally leads to breaking down, injury or frustration. I like to use small short races as a benchmark for where my runners are at in their training. We run one every 6 weeks to track our progress, if I find that they are either moving ahead…or backwards then we have a conversation regarding their goals. 1 race does not make or break a goal race training period but we go back and review the training to find out about any issues and see if we need to adjust their goals. To me the one most important issues learned from a race is how your body reacts to the stress of standing on a starting line with 100’s of your “friends”. I’ve had people break down and cry before a race, have stomach issues, you name it I bet I’ve experienced it. What I like to have my runners do is before every quality workout or race is we go thru the same prerace routine, we do this as much as possible and for several months leading up to your goal race, so that come your main goal race and you go thru your same routine it helps reduce the stress and anxiety that so many of us experience right up to the gun. So I invite you to go find a race to find out where you are in your goals in the next few weeks and if you’d like my opinion on how you’re doing, don’t hesitate to contact me. And if you see me at many of the upcoming races in the area, please come over and introduce yourself. Have a great spring and I’ll see you on the roads! Coach Ron 20

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TRAINING FOR YOUR FIRST 5K OR READY TO IMPROVE YOUR MARATHON PERFORMANCE?

Customized Personal Training Programs for Beginner to Elite Runners • Personal One on One Training • Corporate Run Programs for 5-500 Runners • Virtual Training

COACH RON BYLAND • Professional Running Coach • USATF, RRCA & Lydiard Certified • 25+ Years Coaching Experience • 30+ Years Competitive Racing www.miletomarathon.com

“I’ve been training with Ron since 2012. My performances approved in all distances including a 7 Minute PR for my half marathon time from 1:18:10 to 1:11:33!” – Kelly Brinkman 2013 USA Championship 1/2 Marathon, 3rd Place

Mention Midwest Events for 10%Off Training Programs


DIVAS half marathon & 5K Midwest at Branson ®

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Experience events that bring friends and family together in the spirit of fitness and fun. Life Time Athletic Events provides the highest quality races for every pace and passion. 2015 Event Schedule

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Lakeville Duathlon Espritdeshe.com

June Kids Tri Winona LTKidsTri.com

6

June Life Time Tri Trinona Trinona.com

7

June Lutsen 99er Lutsen99er.com

27 July

11

Life Time Tri Minneapolis MplsTri.com

July

22 July

30

Torchlight 5K Torchlight5k.com

50th & France 5K Espritdeshe.com

August Life Time Tri Maple Grove MapleGroveTriathlon.com

22

Sept. Maple Grove 5K/10K Espritdeshe.com

17 Nov.

26

Turkey Day 5K Turkeyday-5k.com

Super Sprint Now Available!

Register early for 2015 events to get the best prices and limited gifts! EventsbyLifeTime.com

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