Mwe septoct 2014 by Midwest Events

SEPT/OCT 2014

SHOE BUYERS GUIDE 11 NEW LIGHTER THAN EVER KICKS! WWW.MIDWESTEVENTS.COM

RACE & EVENT CALENDAR -TRENDS IN RUNNING GEAR -THINK SWIM -DO SOMETHING EPIC!

contents 04 Race Calendar 10 Scene in Motion photos from recent events

12 Shoe Buyers Guide 11 new lighter than ever kicks

15 Thinking about the Swim 16 Do Something Epic! 17 Yoga for Triathletes 18 Protein, Fat and Fiber 19 Trends in Running Gear 20 Race Spotlight

Check out www.midwestevents.com for our monthly race entry contests and your chance to win an entry to Run for the Apples! This page - National Duathlon Championships; Jenn Barnett Photos On the cover - St Paul Urban Trail Marathon; Jenn Barnett Photos

RACE CALENDAR

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

RUNNING AND WALKING

8/30

Women Rock 10K, 1/2 Marathon

St. Paul, MN

Run

9/13

Treat Yourself to Wellness 5K

River Falls, WI

Run

9/1

Its only a hill, run.

Cloquet, MN

Run

9/14

Sharing Life Walk/Run Event

St. Paul, MN

Run

9/1

MDRA Victory Labor Day Races

Minneapolis, MN

Run

9/14

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

White Bear Lake, MN

Run

9/4

CCRI 5K Run & Walk ‘n’ RollaThon

Moorhead, MN

Run

9/14

Esprit de She 5K/10K

Maple Grove, MN

Run

9/5

Chloe’s Fight 5K Toga Run

Minneapolis, MN

Run

9/18

Best Buy United Way 5K

Richfield, MN

Run

9/6

Graniteman Half Marathon, 5K/10K

Sauk Rapids, MN

Run

9/18

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

Wisconsin Dells, MN

Run

9/6

Boots & Boas 5K

Eden Prairie, MN

Run

9/20

MN Hope & Hearts Run

Coon Rapids, MN

Run

9/6

Running of the Bays

Mound, MN

Run

9/20

Catch the Spirit 5K

Burnsville, MN

Run

9/6

Run for Their Lives

Milaca, MN

Run

9/20

Park Point Beach Run for Pancreatic Cancer

Duluth, MN

Run

9/6

HOM Teal Strides for Ovarian Cancer

Edina, MN

Run

9/20

Circle the Lake 1/2 Marathon & 5K

Faribault, MN

Run

9/6

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

Detroit Lakes, MN

Run

9/20

Treat Yourself to Wellness 5K

River Falls, WI

Run

9/6

Heart of the City 10K/5K

Burnsville, MN

Run

9/20

Minnesota Wild Breakaway Run 10K/5K/ 1Mile

St. Paul, MN

Run

9/6

Kinni River Trout Trot

River Falls, WI

Run

9/20

Kroll’s Diner Bismarck Marathon

Bismarck, ND

Run

9/6

Run the Bug 10K, 5K, 1K

Minneota, MN

Run

9/20

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

Stillwater, MN

Run

9/6

Illuminight 5K

Fargo, ND

Run

9/20

Catch the Spirit 5K

Burnsville, MN

Run

9/6

Connexus Energy 5K Ramsey Happy Days

Ramsey, MN

Run

9/20

Walker North Country Marathon

Walker, MN

Run

9/6

CountryFest 5K Fun Run/Walk

Oak Grove, MN

Run

9/20

Heart & Sole Fun Run

St. Paul, MN

Run

9/6

Dream Mile 5K & 10K

Minneapolis, MN

Run

9/20

Radisson’s Childhood 5K & Kids Run

Minnetonka, MN

Run

9/6

Hope in Action 5K

Cambridge, MN

Run

9/20

St. Francis Super Hero Dash

Shakopee, MN

Run

9/6

Grandma’s Minnesota Mile

Duluth, MN

Run

9/20

Peace Trail 5K Run/Walk

Cold Spring, MN

Run

9/7

Defeat of Jesse James 5K/15K

Northfield, Mn

Run

9/20

Apple of the Lake 5K

Excelsior, MN

Run

9/7

MDRA City of Lakes Half Marathon

Minneapolis, MN

Run

9/20

Lyndon Ellefson Memorial Run

Barron, WI

Run

9/7

Say Thanks Day

Fort Snelling, MN

Run

9/20

West Fest 2 Mile, 5K/10K

West Fargo, MN

Run

9/7

Jabby 5K Run,Walk,Roll

St. Louis Park, MN

Run

9/20

Alma Mater Trotter 5K

Eden Prairie, MN

Run

9/11

St. Paul Foundation Run to Remember

St. Paul, MN

Run

9/20

Fox Cities Marathon 5K

Appleton, WI

Run

9/12

Mill City Suds Run

Minneapolis, MN

Run

9/21

Fox Cities Marathon & 1/2 Marathon

Appleton, WI

Run

9/12

Minser Chiropractic 1K/5K Walk Run

St. Cloud, MN

Run

9/21

Applefest Run to the Edge Scenic 5K

LaCrescent, MN

Run

9/13

St. Bonaventure Pro Life 5K

Bloomington, Mn

Run

9/21

Shirt off My Back 5K

St. Paul, MN

Run

9/13

Blaze Thru Bertram

Monticello, MN

Run

9/21

The Biggest Loser RunWalk Half/5K/Kids

Racine, WI

Run

9/13

Bear Water Run

White Bear Lake, MN

Run

9/21

Smiles for Miles 5K

Fridley, MN

Run

9/13

Rays Run 5K

Maple Grove, MN

Run

9/21

Challenge Aging 5K

St. Paul, MN

Run

9/13

61 for 61 Home Run/Walk 10K, 5K

Fargo, ND

Run

9/21

St. Patrick Parish Fall Fest 5K

Hudson, WI

Run

9/13

Wheels Off Half Marathon, 10K

Duluth, MN

Run

9/21

Richfield STEM School Back to School 5K

Richfield, MN

Run

9/13

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

9/26

Grand Forks Wild Hog Family Fun Run & 5K

Grand Forks, ND

Run

9/13

Robbers on the Run

Madelia, MN

Run

9/27

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/13

Turkey Day 10K

Worthington, MN

Run

9/27

CHS Diamond in the Rough 5k/10k

Centerville, MN

Run

9/13

Maranatha’s Road Race

Forest Lake, MN

Run

9/27

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/13

Husky Spirit 5K

St. Cloud, MN

Run

9/27

Plymouth Fire Fighters 5K

Plymouth, MN

Run

9/13

Riverfront Run 5K/10K

Hudson, WI

Run

9/27

ZERO Run for Prostate Cancer

St. Cloud, MN

Run

9/13

Purple Ride-Stride

Maple Grove, MN

Run

9/27

Scarescrow Stampede 5K

North Branch, MN

Run

9/13

MMAF Say Thanks Day 5K/10K

Fort Snelling, MN

Run

9/27

Stillwater Log Run 10M/5K

Stillwater, MN

Run

9/13

Warrior 196 Memorial 5K

Apple Valley, MN

Run

9/27

Big Brothers Big Sisters Twin Cities 5K

St. Paul, MN

Run

9/13

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

Waconia, MN

Run

9/27

Heritage Days Fall 5Mile & 5K

New Richmond, WI

Run

www.midwestevents.com

RUNNING AND WALKING 9/27

YMCA Oktoberfest Maple Leaf Walk/Run

LaCrosse, WI

Run

9/27

S360 Race for ECHO

St. Paul, MN

Run

9/27

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

9/27

The Nightbeat 5K

Rochester, MN

Run

9/27

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/27

Arbor Dash 5K Run/Walk, Kids 1K

Maple Grove, MN

Run

9/27

Langskip 5K

Sioux Falls SD

Run

9/27

Dave Ryan 5K/10K for Special Olympics

Minneapolis, MN

Run

9/27

Go Girl Run Kansas City Half Marathon & 5K

Kansas City, MO

Run

9/27

Monument Marathon Full & Half Marathon

Scottsbluff/Gering, NE Run

9/28

Hanger 5K

Andover, MN

Run

9/28

Woman Run the Cities 5K/10K & 10 Mile

Minneapolis, MN

Run

10/4

Lupus Walk for Hope & 5K Run

Duluth, MN

Run

10/4

Move for Micah 5K, Kids Run

Minneapolis, MN

Run

10/4

Red Heel 5K

Osage, IA

Run

10/4

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

10/5

Medtronic TC 10 Mile

Minneapolis, MN

Run

10/5

Medtronic Twin Cities Marathon

Minneapolis, MN

Run

10/5

Run Crazy Horse

Hill City, SD

Run

10/5

Bemidji Blue Ox Run 1K and 5K

Bemidji, MN

Run

10/10

Bemidji Blue Ox Marathon

Bemidji, MN

Run

10/10

CenturyLink WhistleStop Marathon/Half

Ashland, WI

Run

10/10

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

10/11

Firefly 5K and 1/4 Mile Kids Run

Center City, MN

Run

10/11

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

10/11

UW Stout Blue Devil 5K & 10K Run

Menomonie, WI

Run

10/11

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

Nerstrand, MN

Run

10/11

ACS Strides Against Breast Cancers

Minneapolis, MN

Run

10/11

ALS Super Hero 5K-10K Dash/Walk

St. Paul, MN

Run

10/11

GearWestern Country 1/2 & BortonVolvo Country 5K

Long Lake, Mn

Run

10/11

Inver Hills 5K Run/Walk

Inver Grove Hts., MN

Run

10/11

Zombie 6.66K

Minneapolis, MN

Run

10/11

Harvest Moon 5K

Walker, MN

Run

10/11

Fargo Mini Marathon

Fargo, ND

Run

10/12

Athleta Unleash the SHE 5K, 10K

Blaine, MN

Run

10/12

IMT Des Moines Marathon

Des Moines, IA

Run

10/18

CNHS Boo Fun Run 5K & Kids Run

St. Paul, MN

Run

10/18

Pumpkin Run & Walk

Cloquet, MN

Run

10/18

Twin Cities Challenge 10K

Minneapolis, MN

Run

10/18

Good Turn 5 & 10K

Minneapolis, MN

Run

10/18

Pumpkin Run & Walk

Cloquet, MN

Run

10/18

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

10/19

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

10/19

The Nightbear 5K & 2 Mile Walk

Rochester, MN

Run

10/19

Biggest Loser RunWalk 1/2 Marathon/5K

Eau Claire, WI

Run

10/19

Rock n Roll Marathon and 1/2

St. Louis, MO

Run

10/19

Stillwater Lift Bridge Road Race

Stillwater, MN

Run

10/24

Scare in White Bear 5K & Kids Run

White Bear Lake, Mn

Run

5K/10K - Nov. 2nd Union Depot - St. Paul

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ULTRAS and TRAIL RUNS

RUNNING AND WALKING 10/24

Anoka Halloween Gray Ghost 5K & 1 Mile Walk

Anoka, MN

Run

10/11

Night Owl 5K/10K 6 Hour Shuffle

Lake Elmo, MN

Trail Run

10/25

Legend of Sleepy Hollow 5Mile Prediction Run

Deephaven, MN

Run

10/11

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

10/25

Halloween Fearless 5K

St. Paul, MN

Run

10/11

Autumn Trail Series

Bloomington, MN

Trail Run

10/25

Monster Dash

St. Paul, MN

Run

10/11

Big Woods Run

Faribault, MN

Trail Run

10/25

Crosslake Monster Dash 5K Fun Run/Walk

Crosslake, MN

Run

10/15

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

10/25

Spooky Sprint 5K Run/Walk, Kids Dash

Hutchinson, MN

Run

10/18

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

10/25

Warrior Waddle

Winona, MN

Run

10/18

Terror in the Glen 1/2 Marathon, 10/5K

Glen Wood, WI

Trail Run

10/30

Full Moon 5K

Fargo, ND

Run

10/18

Harder than He!! Half Marathon

Duluth, MN

Trail Run

9/6

Walk MS North Dakota

4 sites in ND

Walk

10/25

The Great Pumpkin Chase 5K & 10K Trail Run

Lake Elmo, MN

Trail Run

9/6

Walk To End Alzheimer’s

Rochester, MN

Walk

10/25

END-TRAILS 12 Hour Run

Arvillo, ND

Trail Run

9/6

Walk To End Alzheimer’s

Grand Forks, ND

Walk

10/26

Surf the Murph

Savage, MN

Trail Run

9/13

Walk To End Alzheimer’s

Mankato, MN

Walk

10/18

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

Duluth, MN

Ultra

9/13

Walk To End Alzheimer’s

Fargo, ND

Walk

10/18

END - Trails

Arvilla, ND

Ultra

9/20

Arthritis Walk

Edina, MN

Walk

10/26

Tuscobia Winter Ultra

Park Falls, WI

Ultra

9/20 to 21 Challenge Walk MS 50K

St.Louis Park, MN

Walk

9/27

Twin Cities Walk To End Alzheimer’s

Minneapolis, MN

Walk

9/27

Walk To End Alzheimer’s

Brainerd, MN

Walk

9/27

Challenge Walk MS

Twin Cities, MN

Walk

10/4

Walk To End Alzheimer’s

Duluth, MN

Walk

10/4

Walk To End Alzheimer’s

Owatonna, MN

Walk

10/4

Arthritis Walk

Grand Forks, ND

Walk

ULTRAS and TRAIL RUNS

MULTI SPORT 9/6

Burrito Union 5 & 10 Hr Triathlon

Superior, WI

Triathlon

9/6

Square Lake Triathlon- Short Course

Stillwater, MN

Triathlon

9/6

Square Lake Triathlon - Long Course

Stillwater, MN

Triathlon

9/7

Ironman Wisconsin

Madison, WI

Triathlon

9/13

Tri Your Luck Triathlon

Luck, WI

Triathlon

9/13

TriRock Lake Geneva

Lake Geneva, WI

Triathlon

9/13

One Last Tri

Marine St. Croix, MN

Triathlon

9/14

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

9/14

Chad Erickson Memorial DuRunRun Kids Du

LaCrosse, WI

Duathlon

9/20

Treadman Duathlon

Pine Island, MN

Duathlon

9/20

Aurora BayCare “Green Bay” Duathlon

Green Bay, WI

Duathlon

9/20

Cascade Falls Duathlon

Osceola, WI

Duathlon

9/27

Dousman Duathlon

Dousman, WI

Duathlon

10/12

Croixathlon Duathlon

Hudson, WI

Duathlon

9/5

Superior Trail Fall Races - 100 Mile

Gooseberry Falls, MN Trail Run

9/6

Supertior Trail Fall Races - Marathon & 50M

Lutsen, MN

Trail Run

9/6

Pat Boros Trail Run 10K

New London, MN

Trail Run

9/12

Twisted Maze Run Afterhours

West Salem, WI

Trail Run

9/13

Twisted Maze Run Rise & Run

West Salem, WI

Trail Run

9/13

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Trail Run

9/13

Bunker Stampede

Coon Rapids, Mn

Trail Run

9/13

Blazin Thru Bertram

Monticello, MN

Trail Run

9/14

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

9/12

Chequamegon Fat Tire Festival

Cable WI

Mtn. Bike

9/14

Autumn Trail Series

Bloomington, MN

Trail Run

9/13

Northern Kettles Fall Epic

New Fane, WI

Mtn. Bike

9/20

Trees and Trails 5K

Mahtomedi, MN

Trail Run

9/13

Bear Paw Challenge

White Lake, WI

Mtn. Bike

9/20

Trail Loppet 1/2 Marathon 5K

Minneapolis, MN

Trail Run

9/20

Revolutions Singletrack Escape

St. Cloud, MN

Mtn. Bike

9/20

Birkie Trail Run & Trek Marathon to 5K

Hayward, WI

Trail Run

9/20

The Mullet Fall Classic

Indianola, IA

Mtn. Bike

9/20

Norseman Trail

Kensington, MN

Trail Run

10/5

WEMS Championship

Gleason, WI

Mtn. Bike

9/20

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

10/25

END-TOMBED 12 hour Mountain Bike Ride

Turtle River St Pk, ND Mtn. Bike

9/21

William O’Brien 10 Miler

Marine St. Croix, MN

Trail Run

10/25

The Iceman Cometh

Traverse City, MI

Mtn. Bike

9/27

Grand Traverse

Duluth, MN

Trail Run

9/27

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

Sandstone, MN

Trail Run

9/27

Sherburn Cty 4H Trail 5K

Becker, MN

Trail Run

9/28

Falls Colors Trail Run

Rush City, MN

Trail Run

10/1

Autumn Trail Series

Bloomington, MN

Trail Run

10/4

Willow River Trail Run

Hudson, WI

Trail Run

10/4

Peel Out 5K Trail Run

Bayfield, WI

Trail Run

10/4

Night Light Trail Run

St. Paul, MN

Trail Run

10/10

Autumn Woods Classic

Elm Creek Park, MN

Trail Run

www.midwestevents.com

MOUNTAIN BIKE

CYCLING 9/6

Jesse James Bike Tour

Northfield, MN

Cycle

9/6

St. Paul Classic Bike Tour

St. Paul, MN

Cycle

9/13

Rochester Tour de Cure

Rochester, MN

Cycle

9/13

Minneapolis Bike Tour

Minneapolis, MN

Cycle

9/13

Purple Ride-Stride

Maple Grove, MN

Cycle

9/20

Mora Bike Tour

Mora, MN

Cycle

10/4

Apple Affair Bike Tour

Galesville, WI

Cycle

10/4

Mankato River Ramble

Mankato, MN

Cycle

CYCLOCROSS 9/2

Tuesday Night Cross #2

St. Louis Park, MN

Cyclocross

9/4

Thursday Night Lights

Blaine, MN

Cyclocross

9/9

Tuesday Night Cross #3

St. Louis Park, MN

Cyclocross

9/10

Franconia Sculpture Cross

Franconia, MN

Cyclocross

9/11

Thursday Night Lights

Blaine, MN

Cyclocross

9/16

Tuesday Night Cross #4 A

St. Louis Park, MN

Cyclocross

9/17

EC3 Rivers CX

Maple Grove, Mn

Cyclocross

9/23

Tuesday Night Cross #5

St. Louis Park, MN

Cyclocross

9/27

Metal CX Warner Lake Park

Clearwater, MN

Cyclocross

9/28

Metal CX Warner Lake Park

Clearwater, MN

Cyclocross

10/4

Baker Orchard XC

Centuria, WI

Cyclocross

10/5

Jackson Meadow CX

Marine on St. Croix

Cyclocross

10/6

Tuesday Night Cross #7

St. Louis Park, MN

Cyclocross

10/12

Theodore Wirth Cyclocross Classic

Minneapolis, MN

Cyclocross

10/18

Green Acres Cyclocross

Lake Elmo, MN

Cyclocross

10/25

Red Barn CX Classic

Ham Lake, MN

Cyclocross

10/26

STA Tommy Cross

Mendota Heights, MN Cyclocross

11/8

VeloCX

Blaine, MN

Cyclocross

11/2

Bayport Cross

Bayport, MN

Cyclocross

11/9

Rattail CX - Lake Rebecca Park Preserve

Rockford, MN

Cyclocross

11/16

Fridley Cross

Fridley, MN

Cyclocross

11/29

Cross for Tots

Bloomington, MN

Cyclocross

11/30

Mill City Cyclocross

Bayport, MN

Cyclocross

ADVENTURE RACES AND EVENTS 9/6

Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN

Adv Race

9/6

The Victory Challenge Osceola

Osceola, WI

Adv Race

9/6

Raid International Gaspésie 2014

Quebec

Adv Race

9/10

Haunted Hay Run

Columbus, MN

Adv Race

9/12

Twisted Maze Run

West Salem, WI

Adv Race

9/12

One Tough Cookie

East Troy, WI

Adv Race

9/13

MUDMAN 5k Obstacle Mud Run

Fargo, ND

Adv Race

9/13

The Viking Challenge

Fergus Falls, MN

Adv Race

9/20

Dirty Back 40

Algona, IA

Adv Race

9/20

Dirty Farmhand Mud Run

Rush City, MN

Adv Race

9/27

Papillion Extreme 5K

Papillion, NE

Adv Race

9/27

Mudder X Games

Breezy Point, MN

Adv Race

9/27

Caveman Adventure Run at Maribel Caves

Maribel, WI

Adv Race

10/5

END-FAR 2 Family Adventure Race

Grand Forks, ND

Adv Race

10/18

END-Adventure Race

Badlands, ND

Adv Race

10/18

Warrior Waddle

Winona, MN

Adv Race

10/25

Hoot ‘n Holler Adventure Run

Rush City, MN

Adv Race

10/25

Des Moines 9 to 5 Adventure Race

Des Moines, IA

Adv Race

11/1

END-WAR Winter Adventure Rogaine

Maplewood St Pk, MN Adv Race

www.midwestevents.com

BEGIN RACE AT HIGHEST LOOKOUT POINT IN LA CROSSE & FINISH ALONG THE MIGHTY MISSISSIPPI!

La Crosse WI

FestivalFoodsGrandadHalf.com

scene in motion Red White and Boom; Wayne Kryduba Photography

HITS Triathlon; Clix MN Photography

Whipper Snapper; courtesy of Grandma’s

Park Point Youth Races; courtesy of Grandma’s

Grandma’s Marathon; courtesy of Grandma’s

Red White and Boom; Wayne Kryduba Photography

Birchwood Annual Swim Across White Bear Lake Crew

Twin Cities Lung Run/Walk; Wayne Kryduba Photography

www.midwestevents.com

Park Point 5 Miler; courtesy of Grandma’s

YWCA Women’s Triathlon; Minnefota Moments

TimbermanTriathlon; Minnefota Moments

My First Tri; Terry Thompson

Grandma’s Marathon; courtesy of Grandma’s

Natl Duathon Chmps; Jenn Barnett Photos Paul Bunyan Triathlon; Minnefota Moments

Graniteman Tri: Micah Snead/Phreelance Photography

St Paul Urban Trail Marathon; Jenn Barnett Photos

2014

Fall Shoe Guide RUGGERO LODA The fall season is, for many runners, personal best season. Whether you are looking to start running, increasing your mileage for a fall race, or in it for fun and fitness, running shoes coming out this season have one thing in common: they are lighter than ever. We have run in, and tested, most of the newest editions hitting the market this season. Here is a list of the models we strongly recommend to runners of all shapes, sizes and abilities. As always, if you have questions about the make and model that’s right for you, be sure and visit your local specialty running store for guidance.

FALL 2014

Hoka One One CLIFTON

CATEGORY: NEUTRAL CUSHIONING WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.6 OZ. PRICE: $130 WWW.HOKAONEONE.COM

Skechers

GEL NIMBUS 16

CATEGORY: CUSHIONING WEIGHT: MEN’S 11.4 OZ. | WOMEN’S 9.4 OZ. PRICE: $150 WWW.ASICS.COM

GORUN ULTRA EXTREME

VALUE FALL 2014

CATEGORY: CUSHIONING WEIGHT: MEN’S 9.3 OZ | WOMEN’S 7.3 OZ. PRICE: $85 WWW.SKECHERS.COM

The Hoka One One Clifton is an all purpose running shoe that can be used for a variety of different runs. It combines an ultra-lightweight frame with maximum cushioning, delivering a shoe that is useful for both racing and training. The shoes feels very lightweight, and its rockered profile seemingly propels the runner forward. The Clifton is a good choice for (neutral) runners of all abilities and those looking for a shoe that has the comfort of a daily trainer but is also light enough for racing.

Asics’ popular high-end cushioned neutral trainer, the GEL-Nimbus, returns in a 16th version. The FluidRide midsole continues to provide exceptional cushioning while the updated Guidance Trusstic System provides a smooth transition. Increased gel has also been added to rearfoot to help further enhance the already smooth ride while providing a springy resiliency. The FluidFit upper has been altered to help better the overall fit from that of the preceding model. Wear testers enjoyed the ride that allowed them to comfortably log many miles right out of the box. Many were also pleasantly surprised at the shoe’s flexibility and reasonably quick transition.

Mizuno

Nike

CATEGORY: NEUTRAL WEIGHT: MEN’S 8 OZ. | WOMEN’S 6.6 OZ. PRICE: $120 WWW.MIZUNOUSA.COM/RUNNING

CATEGORY: NEUTRAL WEIGHT: MEN’S 11 OZ. | WOMEN’S 9 OZ. PRICE: $100 WWW.NIKE.COM

CATEGORY: RACING WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.5 OZ. PRICE: $140 WWW.ADIDAS.COM

The Mizuno Wave Sayonara 2 is a lightweight neutral offering for competitive runners racing the half marathon to marathon distance, or for recreational runners who enjoy a shoe that simply feels fast. The Wave Sayonara 2 provides adequate cushioning for long runs, but the firmness of the out-sole may be too rigid for runners used to a softer platform. Except for a few minor changes to the upper, Mizuno maintained the same package as the original Sayonara.

Lighter and faster than ever before, the Nike FALL 2014 Pegasus 31 celebrates one of the longest-standing shoe traditions in the industry. The soft upper will accommodate a wide variety of foot shapes, and the plush, neutral ride feels great on the road. Backed by the likes of Olympic Gold Medalist Mo Farah, this new installment to the Pegasus legacy is sure to please, whether this is your first pair or your thirty-first pair. FALL 2014

Adidas combines two of its most popular running shoe offerings into one great package with the Adios Boost 2. The Boost foam provides a protective ride for longer races and workouts, while the Adios platform maintains the speed and responsiveness of this original classic. Competitive runners will be pleased with the no-frills upper on top of the brand’s latest cushioning technology. The toe-box is a bit narrow, so runners with wider feet may need to size-up for maximum comfort.

WAVE SAYONARA 2

Asics

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PEGASUS 31

FALL 2014

VALUE

While the Skechers GOrun Ultra - Extreme may FALL 2014 look bulky at first glance, this shoe, despite the high-volume cushioning underfoot, is actually quite light. Trending towards “maximalism” in the protection department, the shoe feels much lower to the ground than it seems and the ride is very pleasant. At home on the road or trail, the GOrun Ultra - Extreme features an all-weather upper that repels water and keeps the foot dry in wet conditions. While perhaps not optimal in warm weather, runners will appreciate this offering when the weather turns in the months ahead.

Adidas

ADIZERO ADIOS BOOST 2

New Balance

Brooks GHOST 7

CATEGORY: NEUTRAL WEIGHT: MEN’S 10.4 OZ. | WOMEN’S 8.6 OZ. PRICE: $120 WWW.BROOKSRUNNING.COM

1600V2

CATEGORY: RACING WEIGHT: MEN’S 5.5 OZ. | WOMEN’S 4.6 OZ. PRICE: $110 WWW.NEWBALANCE.COM

The New Balance 1600v2 is a light, fast racing option for the 5K-10K distance all the way up to the marathon. The upper hugs the foot like a glove, and the ride is very responsive with enough heel cushioning to go the distance as one’s stride mechanics tend to deteriorate. Efficient runners may enjoy this shoe for road workouts and tempo runs, but the NB 1600v2 shines brightest for speed FALL 2014 training and race day.

The Brooks Ghost 7 continues to be an ideal shoe for the runner looking for a quality everyday neutral trainer with plenty of cushioning. The new version comes in slightly lighter than the previous model, however it still retains the overall cushioning that runners have come to expect from heel-to-toe. Brooks keeps things simple year after year, with the main enhancement for the Ghost 7 being the addition of the newly integrated Brooks BioMoGo DNA into the midsole. This allows for ample cushioning and a smooth ride without sacrificing responsiveness, stability or overall performance. The Ghost 7 is a perfect shoe for those runners looking for a shoe capable of handling the demands of higher mileage, yet is adaptable for smooth and fast training runs.

For The

.com

Run

Lakes

NISSWA, MN

VALUE FALL 2014

Saucony KINVARA 5

FALL 2014

CATEGORY: NEUTRAL WEIGHT: MEN’S 7.7 OZ. | WOMEN’S 6.7 OZ. PRICE: $100 WWW.SAUCONY.COM

The Kinvara 5 continues the legacy of perhaps the most prolific lightweight neutral running shoe on the market. Designed with minimalist principals, the Kinvara 5 features a great deal of flexibility combined with more than adequate cushioning in both the forefoot and heel. The Kinvara 5 is a shoe that can handle high mileage; and, it can also be worn as an all around trainer capable of faster paced workouts and marathon distance racing. If you’re looking for a lightweight running shoe, the Kinvara 5 is a must-try.

Under Armour

SPEEDFORM APOLLO

CATEGORY: LIGHTWEIGHT WEIGHT: MEN’S 7 OZ. | WOMEN’S 6.5 OZ. PRICE: $100 WWW.UNDERARMOUR.COM

The Under Armour SpeedForm Apollo is a lightweight shoe looking to inspire runners with a fresh take on fast running shoes. Featuring an upper with manufacturing techniques borrowed from bra design, the shoe holds close to your feet and even has a completely seamless heel cup. The sole, with rubber in the pattern of a foot x-ray, lacks a bit of grip. Although it has such a streamlined and lightweight build, the SpeedForm Apollo holds up well for distance running.

Karhu STEADY3

CATEGORY: STABILITY WEIGHT: MEN’S 10 OZ. | WOMEN’S 8.3 OZ. PRICE: $125 WWW.KARHU.COM

Karhu brings to bear their latest stability offering with the Steady3. Using their signature Fulcrum technology on the sole, this shoe boasts a smooth ride and greater efficiency. This is a great entry level shoe for someone looking to start adding on serious miles. Testers enjoyed the roomy fit of the shoe and the innovative design that it brought to the table.

FRIDAY, APR. 24 5K AND HEALTH EXPO SATURDAY, APR. 25 MARATHON HALF MARATHON RELAY MARATHON 10K RACES

ABOUT THE AUTHOR Ruggero Loda and the team of runners at runningshoesguru.com tested the shoes in this buyer’s guide.

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8/25/2014 10:32:53 AM

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S Think SWIM! by Kris Swarthout

As the official “season” winds down, now is a good time to start to think about improving for next year.

For most people this means hanging up the wetsuit and hitting the pool during the long cold winter, but before the snow falls, let’s talk about a couple things you should focus on during the “off season”. First thing you should do is to plan on swimming on a regular basis each week. Consistent practice is one of the basic elements of improvement. We all know swimming is a very technical sport and just like any other technical sport, the key to improvement and performance is thoughtful focus on proper execution during every stroke. The second thing is being prepared for each swim session. Do not leave your home without a swim workout. Simply swimming laps for 30 to 60 minutes with no focus is essentially wasted time. Grab a swim workout either from a coach or from the web. A good workout should consist of a warm up set, drill set, main set and cool down set. The third part is always focusing on particular aspect of your stroke. Everyone has flaws, even Michael Phelps, so the key is simply figuring out what your big one or ones are. After training and teaching triathletes for over ten years, I have come to see some basic flaws most people have in their swim stroke. One of the most common is a failure to maximize the potential trust in the first half of the pull after the catch phase of the stroke. What most people do is push water

straight down towards the bottom of the pool fully extending their arms and rounding the stroke until the hand passes the shoulders and enters into the second half of the pull. I call this “the missed opportunity”. In order to correct this you must change the direction your arm drives the water. You must envision your forearm as a canoe paddle, as it enters the water. The pulling surface must push water straight back as long as it can, anything else is wasted energy. One way to correct this on your own is to always have your fingers point to the bottom of the pool after you have engaged the catch. As you begin the pull phase, keep the elbow high so the forearm can be as vertical as possible. Feel the water against the inside of your forearm as you pull it straight back. Keep the hand 12-18 inches from the body as it passes through the pull. If you get too close to body you begin to grab moving water, if your hand is beyond 18 inches you begin to lose the advantage of leverage. Mentally visualize this repeated pattern every stroke. Assess internally if you did it correctly or not. If you missed it, acknowledge it and try again on your next stroke. Recognition of mistakes in your stroke is the first step in improving your technique.

to improve your swim times and set yourself up for a break through year.

Coach Kris

Coach Kris has been a competitive presence in triathlons since 2001 completing six Ironman races. From 2004 to 2007 he was selected as a USAT All-American Honorable Mention athlete. Kris is currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. In 2010, 2012 and 2013 Kris was selected as the Official Team Coach for Team USA by USA Triathlon and accompanied Team USA to the ITU World Championships in Budapest, Hungary, Auckland, New Zealand and London, England. In 2013 he was also coach and manager for the Team USA short Course Duathlon team in Ottawa, Canada. 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.

Remember to always hit the pool with a plan and keep your head in the game. If you incorporate these simple changes over the winter you are sure www.midwestevents.com

Do Something

EPIC! by Kevin Johnson

Set yourself up to find Epic day.

that

Back when I was in college my buddy Josh and I would make an annual pilgrimage to Bend, Oregon as soon as our last final-exams of spring semester were complete. The US ski team would hold their first on-snow training camps of the new season on the trails around mt bachelor, and we wanted to be there to take advantage of the well-groomed trails and kick-start our own training seasons with some real skiing before the doldrums of hot, summer roller skiing commenced. Many of my most vivid memories of ski training have happened during these late-spring trips including stories of workouts that I’ll never forget. One of my favorites was a day when the nordic center trails were closed and we decided to go back-country cruising up a snowed-in mountain road leading up to a vast snow field above the treeline. We had seemingly endless kilometers of crusty snow in every direction. We were having and absolute blast and then small flakes of snow began to fall. And the the snow got heavier. Before long we were in a full-on blizzard and decided we should probably start heading back. Immediately we realized we were in trouble when visibility was less than 20 feet and our tracks began to disappear. Here we were in the middle of a vast snowfield, above treeline, with little sense of the direction we needed to go, getting hungry and cold. We decided to head downhill thinking that logically the treeline had to be at a lower elevation. We made it to the treeline relatively quickly, but skied for what seemed like hours along it until we found the road leading back to the car only 3 hours later than planned. While we drove back down the mountain to our hotel one of us said to the other, “that was Epic!”

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Having Epic days is incredibly motivating. They are the moments you can come back to when racing gets tough. “I made it through “that day” so I can make it through today as well.” They are days you can come back to when you lack the motivation to get out training. They can be the days that keep you pursuing your goals year after year. I challenge you to get out the door this fall and do something Epic. What qualifies as Epic? You can come up with your own standards, but these are good starting point. 1) it was long, and likely significantly longer than originally planned, maybe even the longest day you’ve ever had. 2) there was a tangible element of risk. 3) you were lost, or had an inhibited sense of direction. 4) it was something new, different or unfamiliar. Setting up yourself to find that Epic day. The easiest way to increase the likelihood of having an epic day is to go somewhere new. Do a minimal amount of research to be safe, but try using fewer maps, trail information, and smartphone apps than normal. Plan a workout that is longer than you think you can handle: just a bit longer though incase you get lost☺ Lastly, be safe and smart. We all want stories to tell our grandkids, but make sure this one isn’t your last and you can keep having more epic days in the future. Kevin Johnson - Ski and run coach with Finn Sisu. Kevin has worked with skiers from beginners to national champions as a coach and ski tech. In his spare time, you will often find him running in the woods.

Yoga- A great addition to triathlon training by Ashley Elmer, DC Our bodies get â&#x20AC;&#x153;stuckâ&#x20AC;? in patterns from physical, chemical or emotional stressors that are placed on them over time. Chiropractors align the body and educate patients on how to stay healthy in a modern world that is inherently stressful. One of the tools that helps maintain balance and build strength is yoga and it has many benefits for the triathlete. It is helpful in rehabilitating an area of the body that has been injured or in maintaining optimum alignment that allows for proper ergonomics and power biomechanically. Additional benefits from yoga include the cultivation of present moment consciousness and flexibility of the mind. When a pose is difficult, it is possible to breathe evenly with a relaxed, open mind. This can be translated off the mat and into sport when stressful circumstances arise and provide an edge over competition and assists in achieving personal bests. Keep in mind that the breath is an important component of yoga, the inhales elongate the muscles and the exhalations move you deeper into the pose. The repetitive motions of swimming, biking and running create predictable areas of wear on the body especially if the athlete has imbalance in the neuromusculoskeletal system. The following yoga poses can provide balance for the triathlete and can be a great addition in preparation for the next race:

Downward-Facing Dog Benefits: Strengthens the arms and legs and stretches the hamstrings, shoulders, gastrocnemius, arches and hands Begin in a table top position on your mat with your hands slightly in front of your shoulders and your knees under your hips. Tuck the toes under and push your hips back while straightening your arms and legs. You can pedal out your feet in this pose. Stay in this pose for one minute or longer. Exhale while coming out of the pose.

Crescent Lunge Benefits: Stretches legs, hip flexors and opens the chest and shoulders From downward dog step your right foot forward between your hands and bend the knee to 90 degrees, the knee should be aligned over the ankle. The Left leg should be straight and strong while youâ&#x20AC;&#x2122;re on the ball of your foot, toes pointing forward. Bring your hands into the air and relax your shoulders down your back. Tuck your tailbone under to feel the hip flexor stretch and extend through the crown of your head to lengthen your torso. Repeat on the other side. Stay in this pose for 5 deep breathes in and out.

Boat pose Benefits: Core strengthener To begin start by sitting in dandasana (sitting erect with your legs stretched out in front of you) and then raise the legs 60 degrees while lowering the trunk 30 degrees. Then raise the arms to shoulder level and reach them toward the legs, stay in this pose for 30 seconds while breathing evenly. Drop the shoulder blades away from the ears and your elongated neck in line with your shoulders. Lean your body back with knees bent and bring your legs off the floor. For beginners, half boat pose is a great modifier, bend the knees and bring the calves parallel to the floor.

Bow Pose Benefits: Stretches and opens the front of the body and quads and strengthens the back Start by lying prone on your belly with your palms up and your knees bent, grab your ankles with your hands and kick into your hands while arching your back with your knees hip width distance apart, lift your feet away from buttocks and then the thighs away from the floor. Hold for 4 deep breathes in and out. Ashley Elmer, DC received her Doctorate of Chiropractic from Northwestern Health Sciences University. She is passionate about helping families become proactive with their health. Dr Elmer is board certified in acupuncture and has advanced training in physical rehabilitation. She lives in Minnetonka with her husband Lane and son Ray. They enjoy yoga, skiing, traveling, camping and volunteering in the community in their free time.

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! F F P Protein, Fat, and Fiber! by Jill Tiffany, CN, CPT

Bleu Cheese Sweet Potatoes

This recipe covers my PFF™ Rule all in one dish (every meal or snack you need fuel for your body: Protein, Fat, and Fiber)! Nuts are a great choice for sustainable protein and healthy fat. Sweet potatoes are an excellent carb choice for slow-release of glucose into your blood stream. This is one my favorite dishes to use as a main dish as well a side dish. Enjoy!

2 to 3 large sweet potatoes, peeled & cut into thin wedges 1 small sweet onion, chopped 2T coconut oil, melted 1/2 t salt 1/4 t pepper Toss to combine & place in a single layer on a cookie sheet. Bake at 350 degrees for 30-35 minutes or until tender.

Dressing

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. Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health education for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™.

1 T balsamic vinegar 1 t honey 1 t minced garlic 2 T olive oil 1 T fresh bleu cheese Mix together, pour over potatoes; garnish with extra bleu cheese on top.

Caramelized Pecans 1 T butter 1 T coconut sugar 1/4 t salt 1/2 C pecan pieces

Melt butter in small skillet, add the remaining ingredients and cook 2-3 minutes until the pecans are coated. Remove from heat & spread on foil to cool; break apart when cooled.

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Endurance Sports Media Group

Trends in Running Gear by Dr. Marie-Christine Leisz

Do Compression Socks, Kinesiotape And Light Weight Running Shoes Really Work?! I am seeing more and more runners out on the road wearing compression socks or kinesio tape. And, with the introduction of the superbulky shoes like the Hoka, the decision about what running shoes to choose has become even more confusing. To help decide which manufacture’s claims are fact and which are fiction, I reviewed the current Sports Medicine literature. Gradient Compression Socks: The ads state these colorful stockings improve performance and speed recovery by increasing oxygen delivery and decreasing lactic acid accumulation in the leg muscles, but do they really? To understand how compression socks work, here’s a quick description of vascular physiology. If blood pools in the legs for too long, it clots. If pressure of the blood against the walls of veins increases to the point it overwhelms the vein’s ability to contain it, fluid leaks into the tissues causing swelling. These socks were originally developed to prevent leg blood clots and swelling in hospitalized patients and those with vascular disease. Compression socks provide external pressure. The gradient or degree of compression is highest at the foot and ankle and lessens over the calf. As the muscle contracts against the pressure of the socks, venous blood flow out of the legs increases and swelling and risk of clot formation decreases. How do these socks help runners? There are a number of articles in the literature studying the objective and subjective effect runners experience wearing compressive socks. Although wearing them enhanced oxygen levels in the tissues and endurance in cyclists, most studies did not find measurable improvement in muscle function or performance in runners. But, many studies found that runners felt more comfortable running with the socks. More frequently, runners reported much less muscle soreness, fatigue after their runs and perceived they had quicker recovery. It could be that these socks reduce mild swelling by increasing venous return postexercise, This reduction in swelling probably makes the legs feel less tired. No negative side effects or tissue injuries were reported, so,

I think these socks are worth a try. Pressure around 20mmHg at the ankle was recommended. Kinesio Tape: This tape was developed in 1979 by Kenzo Kase, a Japanese chiropractor. It gained popularity after so many 2012 summer Olympians were seen wearing it during competition. It is touted to prevent injury and improve muscle performance but well- designed research studies supporting these claims are lacking. A systematic review of the effectiveness of kinesiotape was published in The European Journal of Rehab Medicine in 2013. The conclusion; moderate evidence was found supporting an immediate reduction in pain while wearing the tape, but no data was found proving application of the tape led to elevated muscle strength or long-term improved range of movement. I have a lot of experience using this tape in my Sports Rehab practice. I have found the same effect. Patients with injuries such as Achilles tendinitis or muscle strains feel an immediate reduction in pain after I apply the tape. Most Physical Therapists I work with also find it is an excellent complement to the manual medicine and therapeutic exercise they use treating patients. I definitely recommend it but how it works, remains a mystery. Light-weight Running Shoes: Lastly, the great running shoe debate continues. Some compelling data has been published recently finding that the weight of a running shoe may affect performance. This is especially interesting given the introduction of shoes like the Hoka, which are bulky and highly cushioned but still light-weight. Barefoot running was extensively studied as it became popular. One of the positive findings supporting it was that experienced barefoot runners consumed less oxygen than their shod peers. But was this due to the weight of the shoes or change in running biomechanics? Review of the literature seems to support both. But, if you don’t want to lose the shoes, it appears that choosing lighter shoes may improve running economy.

Several studies find that oxygen consumption increases between 0.7-1% per 100 grams of shoe weight! This means you may be able to run faster just by selecting a lighter shoe. If you convert from conventional shoes to a lighter shoe, you must make that change very slowly to avoid injury. Walk around the house in the new shoes for 2 days. Add short jogs in 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.

Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Courage Kenny Rehab Institute and collaborates with the Courage Kenny RunSmart PT Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and www.allina/com/ahs/ski.nsf/page/Run_smart

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Race Spotlight RUN FOR THE APPLES OCTOBER 18, 2014

Master Swim Teams Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee 952-884-3703 MNFEDCUDAS@aol.com Fastjet Masters Foss Swim School 12440 Aberdeen St. NE Blaine, MN 55449 763-398-3399 www.fossswimschool.com I Swim Masters Team 6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612-226-8720 www.iswimllc.com

Join us for the 23rd Annual Run for the Apples at Pine Tree Apple Orchard in White Bear Lake, just northeast of the Twin Cities. What started in 1991 with a group of 60 runners has turned into one of the favorite fall runs/walks in the Twin Cities. This beautiful course is on the trails through the apple orchard, strawberry fields, and pumpkin patch. The footing varies from gravel to pavement. Apple treats to all participants after the run, then stay for hayrides, trips to the corn maze and pumpkin patch, and everyday Pine Tree fun. Donâ&#x20AC;&#x2122;t forget to bring an apple pie and donuts home. The Jacobson family and Pine Tree Apple Orchard are always outstanding hosts! http://www.frontrunnerusa.com/event/run-for-the-apples-5-mile

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NIGHT LIGHT HALF MARATHON OCTOBER 10, 2014

13.1M, 10K, 5k & 3x5k Relay Presented by Endurance United

Our signature Friday night party of the year, the Night Light Half Marathon events! Bring a headlamp and be ready to run 13.1miles, 10k, 5k or a 3x5k relay in the dark, all while welcoming in the changing season. Join the party afterwards for food, beer and a live band! The first 400 runners are guaranteed to receive a classic Night Light Half Marathon pint glass they can immediately fill with a local micro beer or cider. http://www.enduranceunited.org/events/night-light-half-marathon/ 20

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In The Moment Swim & Tri Year round masters practices, all levels welcome and encouraged 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 ///////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

SCARE IN WHITE BEAR OCTOBER 24, 2014

Running + Costumes = Fun! Seriously, this is a great time, as much for the people-watching as for the exercise. Give yourself a little wiggle room for the candy you know youâ&#x20AC;&#x2122;re going to eat by working off a few calories during the race. The race is getting something of a reputation among local homeowners, who come out to cheer the best costumes. We have some competitive runners who join, but this is a really fun event for families.

http://www.trifitnesswbl.com/as_scare-in-white-bear

Seventh Annual •

Cloquet River Run • Cloquet, Minnesota

Enjoy beautiful fall colors as you race across the river.

5K Run/Walk & 1 Mile Run/Walk

Saturday, September 27, 2014 •Pasta & Salad Feed, Friday, Sept 26, 5 - 7 pm • After-race party with music & refreshments

• Scenic 5K course • Chip-timed, USATF certified

New! Fees just for youth!

www • CloquetRiverRun • com www.midwestevents.com

START thanksgiving off on the right drumstick. DOWNTOWN MINNEAPOLIS | NOV 27 5K & KIDS CARNIVAL | 8:00 AM Prepare for Thanksgiving dinner with a family-friendly 5K through downtown Minneapolis. Also, don’t miss Caribou Coffee, lawn games before and after the event and a Kid’s Carnival with Sesame Street Live!