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©2013 Twin Cities In Motion. 039-2298b-5

Friends. Family. Fun.

at any distance. Grab your family and friends and join us for a fun day of runs, walks and activities everyone will enjoy. Medtronic Twin Cities Marathon Weekend’s Saturday Events include a 10K, 5K, mile, half mile and races just for the little ones. It’s all the excitement of marathon day, but with distances for all ages and abilities.

register today at tcmevents.org

Diaper Dash • Toddler Trot • Half Mile Diana Pierce Family Mile

Part of Medtronic Twin Cities Marathon Weekend Saturday, OctOber 5 On the State capitOl grOundS

register now!


contents 04 Race Calendar

07 Women Run the Cities 08 Scene in Motion 11 Marathon Runner’s Checklist 13 Eat and Run 14 Fall Running Shoe Guide 17 TC Marathon - Families in Motion 19 Preventing Running Injuries 20 Dabbling in Cyclocross Congratulations to John Nelson, Mary Nelson, and Jennifer Sweeney - contest winners of the TC 10 Mile, and to Athleta IronGirl contest winners Erin Lindquist and Lori Golightly!

Sign up for our Newsletter at www.midwestevents.com be the first to know about our monthly race entry contests! On the Cover: 2013 Gopher to Badger 1/2 Marathon. Photo by Jenn Barnett. This Page: YWCA Women’s Tri; Photo by Jenn Barnett

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RACE CALENDAR

Finish on the Vikings 50-Yard Line

sponsored by

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

SEPTEMBER21

LOCATION

TYPE

8/29

Geezer Chase

St. Louis Park, MN

Run

8/31

The Glo Run

Bloomington, MN

Run

8/31

Women Rock 10K, 1/2 Marathon, Marathon

St. Paul, MN

Run

DATE EVENTS

LOCATION

TYPE

9/2

MDRA Victory Labor Day Races

Minneapolis, MN

Run

9/21

Maranatha’s Road Race

Forest Lake, MN

Run

9/5

CCRI 5K Run & Walk ‘n’ RollaThon

Moorhead, MN

Run

9/21

Alma Mater Trotter 5K

Eden Prairie, MN

Run

9/6

Taste of Greece 5K

Minneapolis, MN

Run

9/21

ZERO Run for Prostate Cancer

Minneapolis, MN

Run

9/7

Say Thanks Day

Fort Snelling, MN

Run

9/21

Purple Stride Rochester

Rochester, MN

Run

9/7

Suds Run

Minneapolis, MN

Run

9/21

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

9/7

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

9/21

Catch the Spirit 5K

Burnsville, MN

Run

9/7

Boots & Boas 5K

Eden Prairie, MN

Run

9/21

Walker North Country Marathon

Walker, MN

Run

9/7

Bolder Dash 5K, 10K

Minneapolis, MN

Run

9/21

Radisson’s Childhood 5K & Kids Run

Minnetonka, MN

Run

9/7

Run for Their Lives

Milaca, MN

Run

9/21

St. Francis Super Hero Dash

Shakopee, MN

Run

9/7

Dick Beardsley 1/2 Marathon, 5K run/Walk

Detroit Lakes, MN

Run

9/21

A Knights Trail 5K, Kids 1/2 Mile

Mounds View, MN

Run

9/7

Lupus Walk for Hope & 5K Run

Plymouth, MN

Run

9/21

Fox Cities 5K Run Walk

Appleton, WI

Run

9/7

Burnsville Heart of the City 10K/5K

Burnsville, MN

Run

9/21

SeptemberFest Run With the Flock 5K

Eagan, MN

Run

9/7

Kaila & Graces Hope and Hearts Run

Coon Rapids, MN

Run

9/22

Fox Cities Marathon Half Marathon

Appleton, WI

Run

9/7

Silent No More/Walk Run for Ovarian Cancer 5K/2K Edina, Mn

Run

9/22

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

9/7

Kinni River Trout Trot

River Falls, WI

Run

9/28

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/8

America the Beautiful 5K

Andover, MN

Run

9/28

Lyndon Ellefson Memorial 1/2 Marathon & 5K

Barron, WI

Run

9/8

Grandma’s Minnesota Mile

Duluth, MN

Run

9/28

Plymouth Fire Fighters 5K

Plymouth, MN

Run

9/8

Burnsville Heart of the City 10K & 5K

Burnsville, MN

Run

9/28

Challenge Aging 5K

St. Paul, MN

Run

9/8

Defeat of Jesse James 5K/15K

Northfield, Mn

Run

9/28

Monument Marathon Full & Half Marathon

Scottsbluff/Gering, NE

Run

9/8

People for Parks 5K Run/Walk for the Bandshell

Minneapolis, MN

Run

9/28

Heritage Days Fall 5Mile & 5K

New Richmond, WI

Run

9/8

MDRA City of Lakes 25K

Minneapolis, MN

Run

9/28

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/13

Minser Chiropractic 1K/5K Walk Run

St. Cloud, MN

Run

9/28

Scarecrow Stampede

North Branch, Mn

Run

9/14

Get Ready to Rock 5K, 10K, 20 Mile

White Bear Lake, MN

Run

9/28

Wild Hog Half Marathon, 10K,5K

Grand Forks, ND

Run

9/14

Wo-Zha-Wa Run 2013 1/2 marathon, 4 mile

Wisconsin Dells, MN

Run

9/28

Harvest Hustle

Eau Claire, WI

Run

9/14

St. Bonaventure Pro Life 5K

Bloomington, Mn

Run

9/28

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/14

Bunker Stampede 5k

Coon Rapids, MN

Run

9/28

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/14

Bear Water Run

White Bear Lake, MN

Run

9/28

ZERO Run for Prostate Cancer

St.Cloud, MN

Run

9/14

Catch the Spirit 5K

Burnsville, MN

Run

10/5

Lupus Walk for Hope & 5K Run

Duluth, MN

Run

9/14

Dash for Dads 5K & 1K

St. Cloud, MN

Run

10/5

Move for Micah 5K, Kids Run

Minneapolis, MN

Run

9/14

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

10/5

UW Stout Blue Devil 5K & 10K Run

Menomonie, WI

Run

9/14

Turkey Day 10K

Worthington, MN

Run

10/5

Red Heel 5K

Osage, IA

Run

9/14

Riverfront Run 5 & 10K

Hudson, WI

Run

10/5

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

9/14

Circle the Lake 1/2 Marathon & 5K

Faribault, MN

Run

10/6

Medtronic TC 10 Mile

Minneapolis, MN

Run

9/14

Nickle Dickle 5K Run/Walk, 10K Run & 1/2 Mile Tickle Waconia, MN

Run

10/6

Medtronic Twin Cities Marathon

Minneapolis, MN

Run

9/14

Wheels Off Half Marathon

Duluth, MN

Run

10/6

Run Crazy Horse

Hill City, SD

Run

9/15

Q. Cumbers Fall Harvest 5K

Edina, MN

Run

10/11

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

9/15

Richfield STEM School Back to School 5K

Richfield, MN

Run

10/12

Bemidji Blue Ox Marathon

Bemidji, MN

Run

9/15

US Constitution Day 5K

Andover, MN

Run

10/12

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

9/19

Best Buy United Way 5K

Richfield, MN

Run

10/12

CenturyLink WhistleStop Marathon/Half Marathon

Ashland, WI

Run

9/19

Runnin’ With the Law Tria 5K

Minneapolis, MN

Run

10/12

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

9/19

Esprit de She 5K/10K

Maple Grove, MN

Run

10/12

Autumn Woods Classic

Maple Grove, MN

Run

Big Woods Run 1K, 5K, 10K, Half Marathon

Nerstrand, MN

Run

2013

DATE EVENTS

NFLRunseries.com/Vikings

9/20

Fox Cities Marathon - Kids Fun Run

Appleton, WI

Run

10/12

9/20

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

10/12

ACS Strides Against Breast Cancers

Minneapolis, MN

Run

9/21

Minnesota Vikings Back to Football

Minneapolis, MN

Run

10/12

ALS Super Hero 5K-10K Dash/Walk

St. Paul, MN

Run

9/21

Bosch BeWell 5K/10K/Kids 1/2 Mile/5K Walk

New Richmond, WI

Run

10/12

Gear Western Country 1/2 Marathon & Borton Volvo Country 5K

Long Lake, Mn

Run

9/21

Jon Francis 1/2 Marathon, 8K & 1 Mile

Stillwater, MN

Run

10/12

Inver Hills 5K Run/Walk

Inver Grove Hts., Mn

Run

9/21

Sharing Life Walk/Run Event

St. Paul, MN

Run

10/13

World’s Largest Corn Maze Run

Shakopee, MN

Run

04

www.midwestevents.com


DATE EVENTS

LOCATION

TYPE

DATE EVENTS

LOCATION

TYPE

10/13

Q.Cumbers Fall Harvest 5K

Edina, Mn

Run

9/7

Pat Boros Trail Run 10K

New London, MN

Trail Run

10/13

IMT Des Moines Marathon

Des Moines, IA

Run

9/14

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

10/13

The Nightbear 5K & 2 Mile Walk

Rochester, MN

Run

9/14

Muscle Milk Woodsy

Savage, MN

Trail Run

10/19

CNHS Boo Fun Run 5K & Kids Run

St. Paul, MN

Run

9/14

Bunker Stampede

Coon Rapids, Mn

Trail Run

10/19

Twin Cities Challenge 10K

Minneapolis, MN

Run

9/15

Fort Snelling Relays

Minneapolis, MN

Trail Run

10/19

Spooky Tails 5K

Burnsville, MN

Run

9/15

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

10/19

Pumpkin Run & Walk

Cloquet, MN

Run

9/18

Autumn Trail Series

Bloomington, MN

Trail Run

10/19

Mankato Marathon 5K and KidsK

Mankato, MN

Run

9/20

Twisted Maze Run Afterhours

West Salem, WI

Trail Run

10/20

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

9/21

Twisted Maze Run Rise & Shine

West Salem, WI

Trail Run

10/20

Stillwater Lift Bridge Road Race

Stillwater, MN

Run

9/21

Trees and Trails 5K

Mahtomedi, MN

Trail Run

10/20

Wisconsin Dells Honky Tonk Marathon, 1/2, 5K

Wisconsin Dells, MN

Run

9/21

Surly Trail Loppet

Minneapolis, MN

Trail Run

10/20

Dream Mile 5K & 10K

Minneapolis, MN

Run

9/21

Birkie Trail Run & Trek Marathon to 5K

Hayward, WI

Trail Run

10/25

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

9/21

Renewable Trail Run/Walk 10K, 5K run/walk

Sandstone, MN

Trail Run

10/26

Anoka Halloween Gray Ghost 5K Run/1 Mile Walk

Anoka, MN

Run

9/22

Falls Colors Trail Run

Rush City, MN

Trail Run

10/26

Legend of Sleepy Hollow 5Mile Prediction Run

Deephaven, MN

Run

9/27

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

10/26

Halloween Fearless 5K

St. Paul, MN

Run

10/2

Autumn Trail Series

Bloomington, MN

Trail Run

10/26

Monster Dash

Minneapolis, & St. Paul, MN Run

10/11

Night Light Trail Run

Battle Creek, St. Paul, MN

Trail Run

10/26

Crosslake Monster Dash 5K Fun Run/Walk

Crosslake, MN

Run

10/12

Autumn Woods Classic

Elm Crk Park Preserve, Mn Trail Run

10/26

Spooky Sprint 5K Run/Walk, Kids Dash

Hutchinson, MN

Run

10/16

Autumn Trail Series

Bloomington, MN

Trail Run

11/2

Tiger Trail 5K

Minneapolis, MN

Run

10/19

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

11/2

SW Minnesota Jingle Bell Run/Walk

Marshall, MN

Run

10/19

Wild Duluth Races, 100K, 50K 1/2 marathon

Duluth, MN

Trail Run

11/3

Kowalski’s Strive 10 Miler

White Bear Lake, MN

Run

10/26

Terror in Glen Trail Run

Glenwood City, WI

Trail Run

11/3

Chocoholic Fall Frolic 5K/10K

St. Paul, MN

Run

10/26

The Great Pumpkin Chase 5K & 10K Trail Run

Lake Elmo, MN

Trail Run

11/9

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

10/26

Surf the Murph

Savage, MN

Trail Run

11/9

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

10/27

END-TRAILS 12 hour trail run

Turtle River State Park ND

Trail Run

11/9

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/3

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/10

Veteran’s Day 5K

St. Paul, MN

Run

11/9

R U Chicken Trail Run & Relay

Arcadia, WI

Trail Run

11/10

Madison Full and Half Marathon

Madison, WI

Run

11/28

Turkey Day Trail Trot

Battle Creek, St. Paul, MN

Trail Run

11/16

Athleta Diva Dash 5K, 10K

Blaine, MN

Run

8/31

St. Croix Valley Triathlon Olympic, Sprint & Kids Tri

Hudson, WI

Triathlon

11/17

Challenge Depression Indoor Track Races

Arden Hills, MN

Run

8/31

Cloverleaf Lakes Triathlon

Clintonville, WI

Triathlon

11/23

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

9/1

Hyvee Triathlon

Des Moines, IA

Triathlon

11/24

Turkey Run

St. Paul, MN

Run

9/1

MSU Fall Triathlon

Mankato, MN

Triathlon

11/28

Dash & Dine 5K, 5 Mile and Kids Fun Run

Chisago City, MN

Run

9/7

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

11/28

Drumstick Dash

Minneapolis, MN

Run

9/8

Square Lake Triathlon - Long Course

Stillwater, MN

Triathlon

11/28

Fast Before the Feast 10K/5K, & Fun Run

White Bear Lake, MN

Run

9/8

Burrito Union 5 & 10 Hr Triathlon

Superior, WI

Triathlon

11/28

Lifetime Turkey Day 5K

Minneapolis, MN

Run

9/8

Ironman Wisconsin

Madison, WI

Triathlon

11/28

Gobble Gallop

Duluth, MN

Run

9/15

One Last Tri

Marine on the St. Croix, MN Triathlon

11/28

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

8/30

Harvest Kids Duathlon

Alexandria, MN

Duathlon

11/28

Gobble Gait

Hastings, MN

Run

8/31

Harvest Duathlon

Alexandria, MN

Duathlon

11/28

Giving Thanks 5K

St. Paul, MN

Run

9/14

Park Tool Fall Classic Duathlon

Lake Elmo, MN

Duathlon

12/7

Jingle Bear Run

White Bear Lake, MN

Run

9/15

Dousman Duathlon

Dousman WI

Duathlon

12/1

Challenge Courage Indoor Track Races

Arden Hills, MN

Run

9/21

Treadman Duathlon

Pine Island, MN

Duathlon

12/7

Jingle Bell Run/Walk

Duluth, MN

Run

9/22

Athleta Iron Girl Duathlon

Bloomington, MN

Duathlon

12/7

Jingle Bell Run/Walk for Arthritis

Fargo, ND

Run

9/28

Cascade Falls Duathlon

Osceola, WI

Duathlon

12/7

Reindeer Run

Minneapolis, MN

Run

8/30

La Crosse Area Labor Day Weekend Bicycle Festival LaCrosse, WI

Cycle

12/8

JCC Dreidel Dash

St. Paul, MN

Run

9/7

Tour of Cuyuna

Crosby, MN

Cycle

12/14

Snowflake Shuffle 5K

St. Joseph, MN

Run

9/8

St. Paul Classic Bike Tour

St. Paul, Mn

Cycle

12/15

Challenge Isolation Indoor Track Races

Arden Hills, MN

Run

9/14

PurpleRide Twin Cities 2012

Maple Grove, MN

Cycle

12/21

Jumping Jack Frost 5K

St. Paul, MN

Run

10/5

Apple Affair Bike Tour

Galesville, WI

Cycle

12/25

Joyful 5K

St. Paul, MN

Run

10/6

Mankato River Ramble

Mankato, MN

Cycle

12/31

Hopeful 5K

St. Paul, MN

Run

9/1

Laddie’s Loppet

Callaway, MN

Mtn. Bike

9/14

Arthritis Walk

Edina, MN

Walk

9/13

Camba Fat Tire Tour

Seeley, MN

Mtn. Bike

9/28

Challenge Walk MS

Twin Cities, MN

Walk

9/13

Chequamegon Fat Tire Festival

Cab le WI

Mtn. Bike

10/12

Arthritis Walk

Grand Forks, ND

Walk

9/14

Northern Kettles Fall Epic

Kewauskum, WI

Mtn. Bike

9/4

Autumn Trail Series

Bloomington, MN

Trail Run

9/22

Revolutions Singletrack Escape

St. Cloud, MN

Mtn. Bike

9/5

North Shore Trail Run

Lutsen, MN

Trail Run

10/5

The Mullet Fall Classic

Indianola, IA

Mtn. Bike

9/6

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN

Trail Run

10/12

WEMS Championship

Gleason, WI

Mtn. Bike

9/7

Supertior Trail Fall Races - Marathon & 50M

Lutsen, MN

Trail Run

10/26

END-TOMBED 12 hour Mountain Bike Ride

Turtle River State Park, ND Mtn. Bike

www.midwestevents.com

05


DATE EVENTS

LOCATION

11/2

The Iceman Cometh

Kalkaska - Traverse City, MI Mtn. Bike

9/14

North Shore Rollerski Marathon

Duluth, MN

Inline

9/7

Warrier Dash

Hugo, MN

Adv Race

9/7

Uff-Da Mud Run

Grand Forks, ND

Adv Race

9/12

Haunted Hay Run

Columbus, MN

Adv Race

9/14

MUDMAN 5K

Fargo, ND

Adv Race

9/28

Sajai Foundation’s Amazing Walk

Minneapolis, MN

Adv Race

10/5

END-FAR 2 Family Adventure Race

Grand Forks, ND

Adv Race

10/19

Warrior Waddle

Winona, MN

Adv Race

10/19

Papillion Extreme 5K

Papillion, NE

Adv Race

12/21

END-WAR Winter Adventure Rogain

Maplewood State Park, MN Adv Race

11/22

Midwest Mountaineering Outdoor Adventure Expo

Minneapolis, MN

Event

9/7

JJ Hill 2 Mile & 1 Mile

Wayzata, MN

Swim

9/3

Tuesday Night Cross #2 Aquila Park

St. Louis Park, MN

Cyclocross

9/10

Tuesday Night Cross #3 Aquila Park

St. Louis Park, MN

Cyclocross

9/15

Franconia Sculpture Cross

Franconia, MN

Cyclocross

9/17

Tuesday Night Cross #4 Aquila Park

St. Louis Park, MN

Cyclocross

9/21

EC3 Rivers CX

Maple Grove, Mn

Cyclocross

9/24

Tuesday Night Cross #5 Aquila Park

St. Louis Park, MN

Cyclocross

9/28

Metal CX Warner Lake Park

Clear Water, MN

Cyclocross

9/29

Metal CX Warner Lake Park

Clear Water, MN

Cyclocross

10/1

Tuesday Nigtht Cross #6 Aquila Park

St. Louis Park, MN

Cyclocross

10/5

Baker Orchard XC

Centuria, WI

Cyclocross

10/6

Dakota Tech Cross

Rosemount, MN

Cyclocross

10/8

Tuesday Night Cross #7 Aquila Park

St. Louis Park, MN

Cyclocross

10/13

Theodore Wirth Cyclocross Classic

Minneapolis, MN

Cyclocross

10/19

Green Acres Cyclecross

Lake Elmo, MN

Cyclocross

10/20

Green Acres Cyclecross

Lake Elmo, MN

Cyclocross

10/26

Red Barn CX Classic

Ham Lake, MN

Cyclocross

11/2

VeloCX

Blaine, MN

Cyclocross

11/9

Jackson Meadow CX

Marine on St. Croix

Cyclocross

11/16

Rattail CX - Lake Rebecca Park Preserve

Rockford, MN

Cyclocross

11/23

Fridley Cross

Fridley, MN

Cyclocross

11/30

Crpss Fer Tpts

Bloomington, MN

Cyclocross

12/1

Mill City Cyclocross

Bayport, MN

Cyclocross

12/7

MN State Cyclocross Championships

Crystal, MN

Cyclocross

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

www.midwestevents.com 06

www.midwestevents.com

13

Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

TYPE

I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.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


]] Women Run the Cities

Expecting a sold out field of 3,000 participants!

There’s more than one reason why ESPN named Women Run the Cities one of the five best races for women in the country. It’s the signature event of Minnesota Commercial Real Estate Women (MNCREW), it focuses on every detail to make it the best possible experience, and it supports women and girls in a non-intimidating running environment.

“Women Run the Cities has sold out the past several years and 2013 looks to be no different,” said Robin Armstrong of Stewart Title, one of three race directors for the event. “We are very excited about the seventh annual event and hope that all the participants will feel empowered to challenge themselves at this year’s event.”

A sold-out field of 3,000 participants is expected on Sept. 22 at Minnehaha The course takes runners through the park and roads along both the MinneapoPark in Minneapolis, with the Women’s 10-mile Run beginning at 8:00 a.m., the lis and St. Paul sides of the Mississippi River. Fees are $60 for the 10 mile and Girls’ 1-mile Fun Run at 8:10 a.m., and the Women’s 5k Run/Walk at 8:30 a.m. $40 for the 5k. The fee for the girls’ 1-mile run is $15. The majority of the proceeds benefit the Ann Bancroft Foundation’s “Dare to Dream” and “Let Me Play” grants for girls, as well as the CREW Network Foundation, which promotes the advancement of women in commercial real estate.

For more information and to register online, go to www.womenrunthecities.com.

www.midwestevents.com

07


scene in motion Grandma’s; Jeff Frey & Associates, courtesyGrandma’s Marathon. YWCA Women’s Triathlon; Jenn Barnett

Red White & Boom; Competitive Image courtesty of Twin Cities in Motion

River to River Ride; MN Major River to River Ride

Gopher to Badger 1/2 Marathon; Jenn Barnett

Grandma’s; Jeff Frey & Associates, courtesyGrandma’s Marathon. Gopher to Badger 1/2 Marathon; Jenn Barnett

Esprit de She; Life Time Fitness

08

www.midwestevents.com


Red White & Boom; Competitive Image courtesty of Twin Cities in Motion

Red White & Boom; Competitive Image courtesty of Twin Cities in Motion

Red White & Boom; Competitive Image courtesty of Twin Cities in Motion

YWCA Women’s Triathlon; Jenn Barnett

Park Point 5 Miler; Jeff Frey & Associates, courtesyGrandma’s Marathon.

Torchlight Run; Wayne Kryduba Gopher to Badger 1/2 Marathon; Jenn Barnett

Tour de Tonka; Tour de Tonka

Esprit de She; Life Time Fitness


races at Murphy-Hanrehan Savage, MN Red White & Boom; Competitive Image courtesty of Twin Cities in Motion

Grandma’s; Jeff Frey & Associates, courtesyGrandma’s Marathon.

Surf the Murph The Savage 100 25K/50K/50Mi 100 mile Oct. 26, 2013 May 17-18, 2014 www.surfthemurph.org

Tour de Tonka; Tour de Tonka

Tour de Tonka; Tour de Tonka

YMCA Women’s Triathlon; Jenn Barnett

Danielle Jelinek 5K

River to River Ride; 10 Major www.midwestevents.com MN River to River Ride

10

www.midwestevents.com Danielle Jelinek 5K


Park Point 5 Miler; Jeff Frey & Associates, courtesyGrandma’s Marathon.

Expo

Comfortable shoes Race registration card Water bottle

Marathon Day

Something to eat and drink on the bus Race number and pins Shoes with chip attached Socks Shorts Shirts (long sleeve 33-45 degrees, short sleeve 45-55 degrees, singlet 55 and up or arm warmers) Compression tights Hat Sports bra or band-aids for men Sunglasses Carbohydrate replacements (GU, Cliff Shot, Hammer gel, etc.) Skin lubricant Sunscreen Electrolyte replacement capsules Water bottle carrier Fuel belt Rain gear or extra large trash bag Gloves Watch Camera Watch/Heart rate monitor

Drop Bag

Sandals Dry socks Warm up for before and after race Gloves Energy bar Money for real food and souvenirs post-race

FRIDAY, APR. 25 5K AND HEALTH EXPO SATURDAY, APR. 26 MARATHON HALF MARATHON RELAY MARATHON 10K RACES RUNFORTHELAKES.COM www.midwestevents.com

11


GET A HEAD START ON YOUR HOLIDAY!

REGISTER TODAY AT TURKEYDAY-5K.COM Downtown MINNEAPOLIS — 8am

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EAT and RUN Pre-Marathon Nutrition

It’s almost race time! You’ve been training hard for weeks. Now to top it all off and reach your peak performance, consume a healthy pre-race ‘meal’ an hour or two before race.

CLIMB

FIGHT FOR AIR

2014

by Jill Tiffany, CBN, CPT

Here are some yummy pre-race meal ideas: Oatmeal or granola & fruit Banana with a tablespoon of nut butter Greek yogurt & fruit (can be made into a smoothie)

FEbRUARY 22, 2014 US bANK PlAZA miNNEAPOliS, miNNESOTA

Post-Marathon Nutrition

FightForAirclimb.org •

Post-race recovery nutrition is also crucial. After the race, while your body is insulin sensitive, consuming both carbohydrates and protein will help stimulate insulin production and muscle repair, while healthy fat helps reduce inflammation. Try to consume a healthy mix of complex carbs and protein within 45 minutes of your race.

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Try one of these tasty post-race options: Crackers with string cheese Turkey sandwich Almond butter & jelly sandwich Smoothie: milk or kefir, frozen berries, whey-based protein powder Jill Tiffany runs a private practice serving western WI and the Greater Twin Cities area of MN as a Clinical Nutritionist and Certified Personal Trainer. She has been a health educator for over 20 years coaching high school athletics, teaching Physical Education, serving as a consultant for athletic teams, and implementing wellness plans for corporations. Jill is a nutrition and fitness writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™. More info: JillTiffany.com

WE climb FOR

}

healthy lungs and healthy air.

Helping you live more!™ The information in this column and on www.jilltiffany.com is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

Healthy Granola Ingredients: • • • • • • • • • •

5 cups old-fashioned oats ¾ cup coconut sugar 1 tsp. cinnamon ¾ tsp. Himalayan salt ¾ cup chopped nuts 1 cup shredded coconut, unsweetened ¼ cup chia seeds (optional) 1 cup dried cranberries (optional) ¾ cup butter or coconut oil 1 Tbsp. vanilla

Mix first 7 ingredients together. Melt butter (or coconut oil) and stir in vanilla. Add wet ingredients to the oat mixture; stir till everything is coated. Toast in 250° oven for about 20 minutes (stirring occasionally) until browned. Add dried cranberries or other dried fruit.

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2013

Fall Shoe Guide

With fall weather upon us, we’re finally able to get out for cooler runs, longer distances, and the big races we trained for all summer long. With these perks of the season in mind, shoe companies have put forth their best designs and most innovative installments of fan-favorite shoes. Our rundown of the best Fall 2013 shoes features plenty of newcomers alongside faithful models that have withstood time and miles of long running. Below are our picks for the crop of the season — a variety of minimalist, stability, and cushioned models that will help runners of all stripes make the most of their running this autumn.

Brooks

adidas

GLycerin 11

Asics

adiStar BooSt

CategOry: neutral Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $150 BrOOkSrunning.COM

GeL nimBuS 15

CategOry: StaBility Weight: Men’S 11.8 Oz. | WOMen’S 9.6 Oz. PriCe: $170 adidaS.COM

The adiStar Boost is a cushioned trainer for roads, dirt and gravel that provides a new approach to the conventional EVA-based foam. Ideal for heel strikers, this stability-minded shoe provides a lightweight experience for a shoe category often relegated to heavier models. Our testers found the Boost to be responsive on long and short runs, providing a bold new option in its category.

CategOry: CuShiOning Weight: Men’S 11.5 Oz. | WOMen’S 9.4 Oz. PriCe: $145 aSiCS.COM

This year’s update to the perennial favorite Nimbus model pairs innovation with predictability, featuring a flexible forefoot, ample cushioning, and memory foam to create a comfortable and supportive ride. The latest version of the Nimbus builds upon the strengths of the brand, providing subtle modifications while staying true to the design runners have come to know and love.

FALL 2013

ECCO

Biom eVo racer Lite

CategOry: lightWeight Weight: Men’S 8.5 Oz. | WOMen’S 6.4 Oz. PriCe: $130 eCCO.COM

The ECCO Biom Evo Racer is the second generation of the brand’s Biom line, which presents runners with a novel, anatomical design that’s shaped to the human foot. The Evo Racer employs a durable polyurethane outsole rather than typical EVA foam, providing responsiveness and cushioning upon ground-strike. The Evo Racer’s weight aligns with that of most lightweight trainers or long-distance racers, and our wearers found its neutral profile to be accommodating for a wide number of runners.

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Brian O’COnnOr

Mizuno

VALUE FALL 2013

waVe Sayonara

CategOry: lightWeight Weight: Men’S 7.9 Oz. | WOMen’S 6.7 Oz. PriCe: $120 MizunOuSa.COM FALL 2013 Mizuno revamps their performance trainer line with the Wave Sayonara. The Sayonara has a generous toebox and a snug, secure fit throughout. A flexible forefoot combined with a slightly lower heel-to-toe offset creates a smooth ride. Full ground contact provides just enough stability. Our reviewers found the Sayonara to be a capable everyday trainer or a racer, providing a responsive and lightweight running experience.

The newest incarnation of Brooks’ popular Glycerin model builds upon the strengths of its forbearers, featuring a 3D printed overlay and soft mesh fabric upper, ample cushioning throughout the heel and forefoot, and the subtle support that has brought the shoe to its eleventh iteration. Major alterations include the removal of the midfoot shank, optimizing ground contact and foot transition.

New Balance 870V3

CategOry: StaBility Weight: Men’S 9 Oz. | WOMen’S 7.8 Oz. PriCe: $110 neWBalanCe.COM

New Balance modifies the outsole design of their mild-stability trainer during this year’s reboot to the 870v2. The newest model is flexible enough to fit the neutral runner, but is reinforced in the right places to support the moderate overpronator. A very versatile shoe, the 870v3 can do everything from everyday training to racing.


Newton Running enerGynr

CategOry: lightWeight Weight: Men’S 9 Oz. | WOMen’S 7 Oz. PriCe: $119 neWtOnrunning.COM

A brand-new model from Newton, the EnergyNR is a lightweight trainer geared toward the lightweight sect. Featuring a new take on the company’s signature lug design, the EnergyNR seeks to bring the “Newton experience” to the broader running market. The EnergyNR aims to promote a seamless transition for newcomers to the brand’s design, providing just enough of its signature design elements found in other models to introduce runners to the Newton experience.

Nike

LunarGLide 5

CategOry: StaBility Weight: Men’S 10.1 Oz. | WOMen’S 8.1 Oz. PriCe: $110 nikerunning.COM

The Nike LunarGlide 5 is the fifth incarnation of the LunarGlide shoe line, providing ample cushioning, a slight amount of stability, and the feel and weight of a neutral trainer. Featuring Nike’s Lunarlon midsole material, the shoe offers a reliable and durable trainer for stability seekers. Reviewers found the new LunarGlide 5 to offer improvements in the comfort and ride departments, providing a smooth and reliable experience in all conditions.

Puma FaaS 100r

CategOry: MiniMaliSt Weight: Men’S 6 Oz. | WOMen’S 4 Oz. PriCe: $90 PuMa.COM

The Faas 100r is a racer for runners not looking for a strictly minimalist experience, but who still appreciate responsiveness in a racing shoe. The model is thin, breathable and flexible — a refreshing combination of characteristics on race day. Our testers found the sole to have enough give and cushion to absorb the explosive pressure of push-off during the heat of a race, but reported it doesn’t feel like a platform. An excellent racing flat for the 5K-10K range, the shoe also shows potential for half marathons and weekly training. FALL 2013

Skechers

VALUE

Gorun SPeed

FALL 2013

Saucony

PowerGrid ride 6

FALL 2013

CategOry: MiniMaliSt Weight: Men’S 7.5 Oz. | WOMen’S 5.8 Oz. PriCe: $110 SkeCherS.COM

Built to U.S. marathoner Meb Keflezighi’s specifications, the GOrun Speed is Skechers’ new racing flat that puts speed and weight at the forefront of its FALL design. 2013 A new staple within the brand’s performance division, the GOrun Speed provides a 4mm-drop platform with just enough cushioning to keep minimalist enthusiasts happy, while allowing newbies to make a foray into the world of minimalist running and racing. Designed as a marathon racing shoe, our reviewers say the model has more cushioning than a 5K maven might be accustomed to in FALL a flat. But that said, it performs excellently as2013 a minimal trainer and a middle- to long-distance racing shoe.

VALUE

FALL 2013

CategOry: neutral Weight: Men’S 9.9 Oz. | WOMen’S 8.8 Oz. PriCe: $110 SauCOny.COM

ABOUT

The Ride 6 provides minor alterations based off of the revolutionary changes in the Ride 5. The cushioned forefoot, flexible ride, and dependable fit are all found within the newest version of the shoe — leaving the shoe’s treads to be the key difference-maker between the two models. As highly acclaimed as the Ride 5 was in 2012, the Ride 6 was designed to keep the best part of its previous version intact with few substantive differences.

THE AUTHOR Brian O’Connor is the managing editor for runningshoesguru.com (a leading running shoe review website) and an avid runner. When not looking for new trails and uncharted paths in the New York City area, he is responsible for coordinating the website’s reviews and content along with a staff of seasoned runners and writers.

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TC Marathon Families in Motion More than 3500 runners at next month’s Medtronic Twin Cities Marathoner will be first-time marathoners, including, you might be surprised to learn, Olympian Carrie Tollefson. Despite a storybook running career that includes 13 high school state titles, five NCAA crowns and a spot on the 2004 U.S. Olympic Team, the Dawson, Minn. native has yet to run her sport’s epic distance. “The event has always been on my life bucket list,” Tollefson told Midwest Events. “I have grown up in the wonderful state of Minnesota where the Medtronic Twin Cities Marathon is such a staple and such an exciting weekend.” Tollefson’s October 6 run from Minneapolis to St. Paul will be part of a family effort. She and her husband Charlie Peterson, a marathon veteran, will run the marathon, while members of her family including the couple’s two young children (Ruby 3-years-old and Everett 3-months-old), Tollefson’s parents and sisters will participate in a variety of Medtronic Twin Cities Marathon Weekend events. Calling their effort “Tollefsons Tackle Twin Cities,” the family’s efforts will span the Diaper Dash and Toddler Trot to the weekend’s ten mile, 10K, and 5K events. “My family has always been an active family,” Tollefson said. “I am so thankful my parents led us down the healthy road and encouraged us to believe in our dreams.” Event organizer Twin Cities In Motion is encouraging others to follow the Tollefsons’ example through their “Families In Motion” campaign. A partnership with KARE 11, Families in Motion encourages families to run together on Medtronic Twin Cities Marathon Weekend. The campaign which is centered on the Medtronic TC Family Events on October 5 includes a kids training programs with incentives and kid-friendly races including the Diana Pierce Family Mile. Find details on the Twin Cities In Motion website, www.tcmevent.org.

OCTOBER 19 & 20, 2013 There’s a race for every runner—a full marathon, relay, half marathon, 10K, 5K and KidsK. A host of accompanying weekend activities abounds for the whole family. This exceptional course features a vast countryside run at the beginning and culminates in the beautiful, yet challenging Mankato river valley. The Mankato Marathon is a USATF certified course, making it a Boston Marathon qualifier. Be bold. Register now for this exceptional race.

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For national marketplace advertising information call Brook Gardner at 541-617-0885.


Blisters, Strains, and Hypothermia, oh my!! by Dr. Marie-Christine Leisz photo by Jenn Barnett

Preventing Marathon-Related Injuries As one of the medical directors of the Sisu Urban Trail Marathon, I have been doing a lot of reading about how to manage illness and injuries occurring during long distance races. Since I am really interested in preventing injury, I thought discussing how to make it through a marathon without a visit to the medical tent, would be a timely topic. Injuries that occur during a marathon usually fall into the following categories; skin and musculoskeletal injuries, those resulting from being too cold or hot or, from being too wet or dry. Cardiac collapse happens too, but this is very rare. Skin, Musculoskeletal Injuries: The most common injury sustained by marathoners is blisters. Although this sounds trivial, if you have ever had a blister develop and then rupture during a long race, you will remember how much it can hurt and affect your performance. Blisters are caused by heat and moisture causing friction against the skin. Use a lubricant like Body Glide on feet and any area that will chafe. Wear moisture-wicking, double layer socks. Avoid cotton. Tuck a tiny tube of lube and a couple band aids in your shorts pockets for emergencies during the race. Musculoskeletal injuries follow next in occurrence. I have treated athletes who sprained ankles from stepping on rocks, in holes, off the side of the road or on another runner’s foot. I have also treated a metatarsal stress fracture resulting from a runner tripping on an untied shoe lace. These injuries are especially common toward the end of the race when runners are fatigued. So, keep your eyes on the road even if all you want to see is the finish line! If you fall and have difficulty walking – see you in the medical tent! Too Cold, Too Hot: In a past issue, I discussed running-related hypothermia. Unless it is cool and rainy during marathons this summer and fall, this won’t be a concern. It is more likely to be hot and humid making heatrelated medical issues a potential problem. In the last issue, I described how to run safely in the heat. To review; hyperthermia happens when body heat is produced faster that it can be dissipated. Symptoms range from mild heat exhaustion with fatigue and muscle cramps, to severe heat stroke with loss of consciousness and multi-system organ failure. Proper

hydration is one of the best strategies to prevent over-heating and will be discussed below. You can also beat the heat by wearing loose-fitting, light -colored running clothes made of tech fibers that wick sweat to aid evaporation. Again, no cotton. The hotter it is, the easier you should take it. If you develop a headache, confusion, lightheadedness, weakness or muscles cramps, STOP RUNNING! Get to the medical tent and we will take it from there! Too Dry, Too Wet: Too dry or dehydration, goes along with being too hot. You can lose up to 12 ounces of fluid each hour during a long run on a hot day. Adequate hydration is probably the most important factor preventing heat-related illness. A simple suggestion is to drink 5-10 ounces of a sports drink every 15 – 20 minutes during the marathon. Weigh yourself before and after the run and replace 16 ounces of fluid for every pound lost. Runners can actually drink TOO much water during a marathon, diluting the sodium concentration in the blood. This condition is called hyponatremia or water intoxication. Inexperienced runners and those who sweat excessively are most at risk. Symptoms include nausea, bloating and swelling and confusion. Runners often complain their stomachs feel too full. If this occurs, come to the medical tent immediately. My last piece of advice; prefect practice makes perfect participation! You should try everything that goes in or on your body before the big race. Make sure you can tolerate sports drinks without adverse symptoms. Practice drinking on the run without spilling most of it! Don’t be tempted to wear new clothes, shoes, socks, etc. And, if you feel ill or get hurt during or after the race, don’t take chances, visit the medical tent! Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance http://www.allinahealth.org/ahs/ski.nsf/page/Run_smart

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Dabbling in Cyclocross by Andy Tetmeyer photo by Jenn Barnett Every year about September articles pop up addressing “what to do in the off season?”. Plenty of them are about Cyclocross. ‘Cross racing ranges from costumes and beer handups to vicious turn yourself inside out feats of aerobic prowess. There are many websites and even entire print magazines devoted to the subject. Read them all if you want, they’re great. However, if you want to dabble in ‘cross, here’s how: Bike: you’re going to need something vaguely suitable, but for dabbling you don’t need to go out and buy a cross bike. All you need is a bike that will fit some version of knobby tires. This could be an old steel road bike, a touring bike, or even a mountain bike. 700c (road) bikes will need to be able to fit 30mm wide tires at a minimum, 35mm wide would be better. Older steel bikes usually have adequate tire clearance. If you’re using a mountain bike, no bar ends will be allowed. Don’t worry if your bike has caliper brakes (those are the kind with arms that arc over the wheel). Real cross bikes have cantilever or disc brakes to keep the area where the wheel passes through the frame open in order to avoid mud buildup. If you intend to ease into ‘cross racing and your first race is a mudfest, then you’re doing it wrong. Keep an eye on the weather and do some dry

races first to get the hang of things. So, get your bike outfitted with knobby tires, either dedicated cross tires or use a mountain bike. A word about tire inflation – lower is generally better than higher. Serious contenders with tubular tires often run PSI in the low to mid 20s for traction. In general you’ll want 700c clincher tires to be between 30 and 45 psi depending on tire and rim width. Training: The basics are covered in other sources but bear repeating. If you’re coming off of a full season of anything, take some time off. This does not mean locate the remote and work on wearing the perfect posterior groove into the couch, but ease up. Goof around and have some fun, but remain active. If you’ve never seen a cross race, go watch one. Spend some time

www.birkie.com 715-634-5025 20 20

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near the barriers or a steep run-up and watch racers dismount and re-mount their bikes. You’ll see all kinds of “techniques”. Next, do some practice. You can dismount and remount over a board, stick, garden hose, umm… sock? Check the MCF (mcf.net) website or with your favored local shop for scheduled cyclocross practice nights. Watch, learn, practice. Once your bike has knobby tires and you can remain upright and uninjured during dismount and remount, you’re ready to go. Pick a dry race on the calendar, purchase a one day license if needed, and have fun. Andy Tetmeyer has worked over 25 years in the cycling industry. He is currently the Repository of Knowledge at Hed Cycling in Shoreview. He has built over 10,000 wheels, worked wheel support for multiple teams at the Tour De France, and worked lead car pro bike support several times at the Ironman World Championship in Kona.


Thursday, November 28th

Help us raise 8,000 pounds for local food shelves!

Over the past five years, your participation has allowed us to donate over 20,000 pounds to local food shelves. Our goal is to raise another 8,000 this year!      

A flat, fast course in White Bear Lake Chip-timed Complimentary long-sleeved T-Shirt Awards and lots of door prizes Kids and families are welcome! Complimentary beverages from Caribou Coffee

For any questions, please contact us at races@trifitnesswbl.com or 651-426-1919.

Register Today! TriFitnessWBL.com

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CHRISSIE WELLINGTON 4 TIME IRONMAN WORLD CHAMPION

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