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THREE ICONIC TRIATHLONS ONE STEAL OF A DEAL

06.09 Trinona Winona, MN

07.13 Minneapolis Minneapolis, MN

08.24 Maple Grove Maple Grove, MN

Compete for fun or race for points in our all-new Minnesota Triathlon Series. Save $50 when you register for the Life Time Tri Minnesota Series. Experience three of the Upper Midwest’s premier triathlon events, receive exclusive extras and earn points toward age-group awards. Three action-packed weekends you won’t want to miss. Individual entry for International or Sprint series just $227. Hurry – limited availability. For more information or to register, visit LifeTimeTri.com or MplsTri.com today.


contents

04 Race & Event Calendar Upcoming races and events. Get moving!

08 The American Berkebeiner 10 Scene in Motion Photos from recent events and races

12 Train for the Climb 13 New Year...No Injuries 14 XC Ski Training 17 Swim Technique 20 The Loppet

Cover Photo and this Page: The American Birkebeiner; photos by Kelly Randolph


RACE CALENDAR

sponsored by

DATE

EVENTS

LOCATION

TYPE

1/26

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

2/9

Winter Trek 5K - Ski, Snowshoe, Bike, Skijor

Battle Creek, St. Paul, Mn Multi

1/5

Twin Cities Championships Battle Creek Park

St.Paul, MN

XC Skiing

1/5

Finding Rainbow XC Ski Races

Waubun, MN

XC Skiing

1/5

Telemarker Challenge

Cable, WI

XC Skiing

1/6

Twin Cities Championships Theodore Wirth Park Minneapolis, MN

XC Skiing

1/12

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/12

Seeley Hills Classic

Seeley, WI

XC Skiing

1/12

Edgewood Winter Blask

Fargo, ND

XC Skiing

1/13

King Boreas Ski Race & Family Event

St. Paul, MN

XC Skiing

1/19

Birkie Tour

Hayward, WI

XC Skiing

1/19-23

Tour De Twin Cities

Minneapolis/St. Paul, MN

XC Skiing

1/20

Boulder Lake Race 10.3 & 31 K

Boulder Lake, MN

XC Skiing

1/26

MGHS Noquemanon Ski Marathon

Marquette, MN

XC Skiing

1/27

Saint Mary’s University 10K

Winona, Mn

XC Skiing

2/2

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

2/2-13

City of the Lakes Loppet

Minneapolis, MN

XC Skiing

2/9-10

Vasaloppet USA

Mora, MN

XC Skiing

2/16

Book Across the Bay

Ashland, WI

XC Skiing

2/21-23

American Birkiebeiner

Cable, Hayward WI

XC Skiing

3/2

11th Rainbow Rendezvous XC Ski Race

Waubun, MN

XC Skiing

3/9

Pepsi Challenge

Biwabik, MN

XC Skiing

1/5

Rib Lake Snowshoe Adventure Run/Walk

Rib Lake, WI

Snowshoe

1/12

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

1/12

Jack’s Snowshoe Jaunt & Little Jack’s Snowshoe Fun Run Spooner, WI

Snowshoe

1/13

Sasquatch Suffle Snowshoe Race

Afton, MN

Snowshoe

1/13

King Boreas Snowshoe Race

St. Paul, MN

Snowshoe

1/19

Winterrific Snowshoe Race 

Savage, MN

Snowshoe

1/19

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

1/19

Yukon Days

White Bear Lake

Snowshoe

1/20

Boulder Lake Snowshoe Stomp 4 & 8 K

Boulder Lake, MN

Snowshoe

1/26

Chippewa Valley Powder Keg Snowshoe & Snowbike

Eau Claire, WI

Snowshoe

1/26

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

1/26

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

1/26

Snowshoe Scamper

LaCrosse, Wi

Snowshoe

1/26

Iowa State Championships

Cedar Falls, IA

Snowshoe

1/26

Bigfood Snowshoe Boogie

Traverse City MI

Snowshoe

2/2

The Udder Snowshoe Race

Athens, WI

Snowshoe

2/2

Twin Cities Snowshoe Shuffle

Minneapolis, MN

Snowshoe

2/2

Iola Twilight

Iola WI

Snowshoe

2/9

Treehaven Tromp

Treehaven, WI

Snowshoe

2/9

Tubbs Romp to Stomp

Chaska, MN

Snowshoe

2/16

Book Across the Bay

Ashland, WI

Snowshoe

2/17

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/24

Stomp the Swamp

Wausau, WI

Snowshoe

3/3

Moose Tracks

Minocqua, WI

Snowshoe

3/3

Klondike Days Snowshoe Challenge

Eagle River, WI

Snowshoe

3/3

New Berlin Snowshoe Race

New Berlin, Wi

Snowshoe

3/9

Hot Air for Hearts Snowshoe Races

Cable, WI

Snowshoe

04

www.midwestevents.com


DATE

EVENTS

LOCATION

TYPE

1/1

Resolution Solution 5K

White Bear Lake, MN

Run

1/1

Commitment Day

Bloomington, MN

Run

1/1

Polar Dash 1/2 Marathon, 10 and 5K

Minneapolis, MN

Run

1/5

Frosty Frolic 5K Run/Walk, 1/2 Mile Kids’ Fun Run Circle Pines, MN

Run

1/12

Kick Your Resolution 5K

St. Louis Park, MN

Run

1/19

Yukon Days on White Bear Lake

White Bear Lake, MN

Run

1/19

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/19

Winterfest Frozen 5K

Spicer, MN

Run

1/26

Securian Winter Run 1/2 Marathon, 10K, 5K

St. Paul, MN

Run

1/26

Celebration of the Lakes 5K/10K /Kids Run

Center City, MN

Run

1/26

Amana Freezer 5K

Amana, IA

Run

2/2

CFF Stair Climb

Minneapolis, MN

Run

2/2

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

2/3

Freeze Your Buns Run

Hamel, MN

Run

2/9

Sweetheart Runs 5K, 10K, 10M, Kids Run

Mahtomedi, MN

Run

2/9

Valentines Day TC 5K

Minneapolis, MN

Run

2/9

Hearts & Running 5K

St. Paul, MN

Run

2/10

Lace up Against Breast Cancer

Rochester, MN

Run

2/16

Half Fast Half Marathon & 5K

Vadnais Hts, MN

Run

2/23

Spring Fever Charity 5K

St. Cloud, Mn

Run

2/23

American Lung Association Fight for Air Climb

Minneapolis, MN

Run

3/1

Special Olympics Splash & Dash 5K

Minneapolis, MN

Run

3/2

White Bear Winter Frolic

White Bear Lake, MN

Run

3/2

Plunge 5K

Minneapolis, MN

Run

3/2

Mustache March Run 2.65 Mile Fun Run

Duluth, MN

Run

3/9

100% Irish for a Day TC 5K and TC 10 Mile

Minneapolis, MN

Run

3/16

Shake Your Shamrock 8K & 5K Run/Walk

Centerville, MN

Run

3/16

Lucky Green 5K

Rochester, MN

Run

3/16

St. Patrick’s Day Red Beard Run

Willmar, Mn

Run

3/16

Shamrock Shuffle

Bemidji, MN

Run

3/16

Get Lucky 7K St.

St. Paul, MN

Run

3/17

St. Patrick’s Irish Traditions 5K

St Paul, MN

Run

3/23

Return of the Robin Run

Rochester, MN

Run

3/23

March Madness 5K

Monticello, MN

Run

3/23

MDRA Lake Johanna 4 Mile

Arden Hills, MN

Run

3/24

St. Patrick’s Day Human Race 8K

St. Paul, MN

Run

3/24

Irish Run St. Paul

St. Paul, MN

Run

3/30

Table Run 5K

Fargo, ND

Run

3/30

MDRA 7 Mile

Hopkins, MN

Run

3/31

Easter Sunday Rise N Shine 5K

St. Paul, MN

Run

4/6

Chocoholic Frolic 5& 10K

Lake Phalen, St. Paul, Mn Run

4/6

Running with the Wolves 5K & Kid’s Run Walk

Minneapolis, MN

Run

4/6

MDRA Ron Daws 25K

Minnetonka, MN

Run

4/6

Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN

Run

4/6

Running Opener 1K, 5K, 10K

St. Paul, MN

Run

4/6

Camp Wanna Run A Mile or More 1/2 Marathon,10K,5K

White Bear Lake, MN

Run

4/6

iRock Run

Cold Spring, MN

Run

4/7

Fools Five Road Races: 8K & 1 Mile

Lewiston, MN

Run

4/12

Run the Valley 5K/10K

Golden Valley, MN

Run

4/12

Fred Kruz Memorial 10 Mile

Wayzata, MN

Run

4/13

Cardinal Cruise 5K, 10K, Kids K

Faribault, MN

Run

Goldy’s Run 5K & 10 Miler

TCF Stadium, Minneapolis, MN Run

4/13


DATE

EVENTS

LOCATION

TYPE

4/13

MN Timberwolves Run with the Wolves

Minneapolis, MN

Run

4/13

Race for Your Rights

St. Paul, MN

Run

4/14

Race for Justice 5K

Minneapolis, MN

Run

4/19

Earth Day 5K Run Walk, 1K Youth Run

St. Cloud, MN

Run

4/20

Earth Day Scheels Half Marathon & Relay

St. Cloud, MN

Run

4/20

The Glow Run 5K

Des Moines, IA

Run

4/20

St. Paul Saints Running of the Pigs 2013

St.Paul, Mn

Run

4/20

Fitger’s 5K

Duluth, MN

4/20

Cemstone Run for Others 10K/5K

Mahtomedi, MN

4/20

Challenge Obesity 5K

4/21

DATE

EVENTS

LOCATION

TYPE

5/22

Eagan Women’s Running Club 5K

Eagan, MN

Run

5/25

Veterans Memorial Run

New Richmond, WI

Run

5/25

Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot

Rochester, MN

Run

5/25

Memorial Day/Law Day 5K Run

Willmar, MN

Run

5/25

Madison Twilight 10K and Kids Race

Madison, WI

Run

5/26

Madison Half Marathon

Madison, WI

Run

Run

5/26

Med City Marathon & Half Marathon, Relay, 20 Mile

Rochester, MN

Run

Run

5/26

Awake the Grapes 10K, 5K, 1 Mile

Alexandria, Mn

Run

St. Paul, MN

Run

5/26

MDRA Mississippi 10 Mile

St. Paul, MN

Run

Rock Bottom 5K for Hunger

Minneapolis, MN

Run

5/27

Randy’s Run 5K Run/Walk

Eden Prairie, MN

Run

4/21

Get Your Rear in Gear

Edina, Mn

Run

2/10

YMCA of Minneapolis Winder Indoor Tri

Minneapolis, MN

Triathlon

4/21

Minneapolis Recycle Run

Minneapolis, MN

Run

4/7

YWCA of Minneapolis Spring Indoor Tri

Minneapolis, MN

Triathlon

4/21

Oshkosh 1/2 Marathon & 5K

Oshkosh, WI

Run

4/27

I’m Ready for Summer Triathlon

Brookings SD

Triathlon

4/26

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

Brainerd, MN

Run

4/27

UMM Tinman Triathlon

Morris, MN

Triathlon

4/27

Get In Gear 2K, 5K, 10K, Half Marathon

Minneapolis, MN

Run

5/4

Chain of Lakes Triathlon

Alexandria, MN

Triathlon

4/27

Run for the Lakes, Marathon, 1/2 Marathon, and 10K Brainerd, MN

Run

5/18

Blaine Triathlon

Blaine, MN

Triathlon

4/27

New Balance Girls on the Run 5K

Mankato, MN

Run

5/19

Land Between the Lakes

Albert Lea, Mn

Triathlon

4/27

Anoka County 4H Clover Dash

Andover, MN

Run

4/27

Falls Duathlon

Cannon Falls, MN

Duathlon

4/28

Spring Fling 5K, 10K, Kids Run

Rochester, MN

Run

5/4

Cinco du Mayo Duathlon

Stillwater, MN

Duathlon

4/28

Tribute to the Troops, 5K Run 3K Walk

Eagan, MN

Run

5/5

Paper Discovery Duathlon

Neenah, WI

Duathlon

5/4

Jump to It 5K/10K/Kids Run

White Bear Lake, MN

Run

5/11

Oakdale Spring Classic Duathlon

Lake Elmo, MN

Duathlon

5/4

7at 7 7Mile, 5K, Kids K

Mankato, MN

Run

5/11

Central Lakes Duathlon

Fergus Falls, Mn

Duathlon

5/4

FM United Way 5K

Fargo, ND

Run

5/19

Gear West Duathlon

Orono, MN

Duathlon

5/4

Run Around Woman 30K Run, 5K Run/Walk

Longville, MN

Run

5/24

Apple Kids Duathlon

Sartell, MN

Duathlon

5/4

From the Heart 1/2 Marathon

Owatonna, MN

Run

5/25

Apple Duathlon

Sartell, MN

Duathlon

5/4

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

Hastings, MN

Run

4/28

Minnesota Ironman Bicycle Ride

Afton, MN

Cycle

5/4

Run for Hope 5K

Burnsville, MN

Run

5/3

LaCrosse Omniun

LaCrosse, WI

Cycle

Bike Ride Around Woman

Longville, MN

Cycle

5/4

Wright County Law Enforcement Torch Run 1/2 Marathon & 5K

5/4

Buffalo, Mn

Run

6/1

Twin Cities Tour de Cure

Minneapolis, MN

Cycle

5/4

Wisconsin Marathon & 1/2 Marathon

Kenosha, WI

Run

6/15

Nature Valley Grand Prix Bicycle Festival

Stillwater, MN

Cycle

5/4

Cinco de Mayo 8K

Minneapolis, MN

Run

6/22

Superior Vistas Bike Tour

Washburn, WI

Cycle

5/5

Ham Run 1/2 Marathon & 5K

Grand Marais, MN

Run

2/2

Penn Ice-Cycle Loppet

Minneapolis, MN

Ice Cycling

5/4

Three Rivers 5K Run and 5K Walk

LaCrosse, WI

Run

2/16

The Abominable Fat-Bike Race

Tomahawk, WI

Mountain Bike

5/4

Grandad Half Marathon/Relay

LaCrosse, WI

Run

3/9

Fat Bike Birkie

Hayward, WI

Mountain Bike

5/5

Minnetonka Half Marathon, Kids Run 1K

Wayzata, MN

Run

4/26

Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN

Expo

5/5

Eau Claire Marathon, 1/2 Marathon,Relay

Eau Claire, WI

Run

5/9

Medtronic TC 1 Mile

Minneapolis, MN

Run

3/9

Metrodome Inline Marathon, Half Marathon, Team Time Trial Minneapolis, MN

Inline

5/11

Lake Wobegon Trail Marathon

St. Joseph, MN

Run

1/12

Iceman 5K

Dayton, MN

Adventure Race

Triple D Endurance Race

Dubuque, IA

Adventure Race

5/11

Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K

1/20

Eagle River, WI

Run

5/18

Gladiator Assault Challenger

Boone, IA

Adventure Race

5/11

Maple Grove 1/2 Marathon, 5K

Maple Grove, MN

Run

4/12

Zumbro 100M Endurance Run & Midnight 50

Wabasha, MN

Trail Run

5/11

Brookings Marathon

Brookings SD

Run

4/20

Trail Mix

Bloomington, MN

Trail Run

5/12

Komen Twin Cities Run for the Cure

Bloomington, MN

Run

4/21

MDRA Mudball Classic

Minneapolis, MN

Trail Run

5/18

TC Kids Cross Country Fun

St.Paul, MN

Run

4/27

Chippewa 50K & 10K Trail Run

New Auburn, WI

Trail Run

5/18

Marion Arts Festival Races

Marion, IA

Run

5/4

Down & Dirty Women’s 8K

Lake Elmo, MN

Trail Run

5/18

Northern Lakes Run

White Bear Lake, MN

Run

5/4

GO GREEN 5 & 10km Race/Run/Hike

Battle Creek, St. Paul, MN Trail Run

5/18

Scheels Fargo Marathon, 1/2 Marathon, 10K

Fargo, ND

Run

5/4

Running in the Ruff

Milaca, MN

Trail Run

5/18

Autism 5K

Minneapolis, MN

Run

5/4

7 at 7 Trail Race

Mankato, MN

Trail Run

5/18

The Old Glory Run

Cold Spring, MN

Run

5/18

Uff-Da Trail Run

Woodville, WI

Trail Run

5/18

Be the One Run

Minneapolis, MN

Run

5/18

Northside Street Run - Folwell 5K

Minneapolis, MN

Run

5/18

Chaska 10K/5k

Chaska, MN

Run

5/19

Apple Blossom Races

Hastings, MN

Run

5/19

Cellcom Green Bay Marathon

Green Bay, WI

Run

5/19

Papillion 1/2 Marathon, 10K and Fun Walk

Papillion, NE

Run


www.midwestevents.com

07


Kelly Randolph

From Ski to Shining Ski The 40th Annual American Birkebeiner Has Something for Everyone

Mark Milford

“When you look back over 40 years, it is pretty incredible. It’s not something that could be planned. It really felt like an accomplishment; there was nothing like it. When we found out the race was going to be held again, we instantly signed up. Now it is a given that I will be at the Birkie every year. Things don’t get easier, but it is such a tradition. I will keep coming as long as the body will let me.” John Kotar, Birkie Founder, and one of just three people (Founders) who have skied every Birkie, including the first one in 1973.

Susan Kendrick with photos by Darlene Prois, Kelly Randolph, James Netz, and Mark Milford

It’s called “Birkie Fever.” And, it’s the reason generations of families and friends plus so many new skiers continually head for the starting line of the legendary American Birkebeiner cross country ski marathon. This year they are again coming from as far away as North Carolina and Southern California. In all, more than 12,000 skiers from 48 states and 21 countries will gather in Hayward / Cable, WI, February 21-13, 2013 to for the 40th annual Birkie. Even though the Birkie has long been the largest ski race in North America and the fourth largest in the world, it continues to grow by record numbers. The first Birkie was held in 1973 and included only 35 wary skiers at the starting line. Now, more than 15,000 spectators alone will ring cow bells and cheer on skiers at the Saturday events alone. In fact, this year’s race registration for the main Birkie 50/54K and Korte 23K events closed on October 15, the earliest on record, after reaching the highest cap ever of 10,000 participants. 08 www.midwestevents.com

But, it’s not all about distance. The action starts on Thursday, February 21. Whether you get on skis or come as a spectator, this is winter fun at its best! Most of the Birkie week events take place on Main Street in Hayward, WI. Festivities get underway with the Barnebirkie children’s event—the country’s largest youth ski race. Next is the Elite Sprints where you see the same top national and international skiers who will be competing for the Birkie champion’s podium on Saturday. Evening starts with new “Nikkerbeiner,” celebrating the Birkie’s beginnings, when wooden skis, bamboo poles, and knickers were the high-tech gear of the day. This untimed event is your chance to go completely retro. There will be prizes for the best outfits and gear. At dusk, don’t miss the official Birkie Torch Lighting, Welcome Ceremony, Parade of Nations, and “Lure of Lights.” You can also make reservations to attend the “Blast With the Past” tent party or enjoy the 5/10K Family Luminary Fun Ski.

Darlene Prois


James Netz Darlene Prois

Darlene Prois

The Birkie Is a Year-Round Lifestyle! January 19 – BirkieTour / 25K – 50K February 21-23 – American Birkebeiner Events March 9 – NEW! Fat Bike Birkie September 21 – Birkie Trail Run & Trek Marathon to 5K Darlene Prois

www.Birkie.com The Birkie Trail is an 88K system that is maintained and open to the public 365 days a year—for skiing, biking, running, and hiking.

Darlene Prois

Friday, the fun continues, starting with the Junior Birkie at Telemark in Cable, WI. Back on Main Street, Hayward, the day starts with the Barkie Birkie Skijor (“Barkie Fever” anyone?). Next is the Giant Ski where teams of six people each buckle into a pair of 25-foot long wooden skis and “race” up Main Street. The costumes get better every year. The day concludes with the Birkie Adaptive Events--500 meters or 3K. Saturday is race day for all Birkebeiner, Kortelopet, and Prince Haakon skiers. The excitement and camaraderie of being with this many of your fellow skiers is something everyone should experience. Saturday night is time to celebrate at the all-new Birkie Bash & Awards at Telemark Lodge in Cable. There will be a live band and big door prizes, including complete ski packages. Anyone is welcome. Sunday is its own special day, featuring the Birkie On-Snow Ski Demo where you can try out the latest and next-season skis, boots, poles, and more from all the top ski manufacturers. The Demo takes place on the freshly groomed Birkie Trail at the Birkie “OO” Trailhead from 8:00 a.m. to 3:00 p.m.

For more information, visit www.Birkie.com, call 715-634-5025, or email birkie@birkie.com.


scene in motion

Reindeer Run; photo courtesy of Marilyn Franzyn

Turkey Day 5k, photo courtesy of Lifetime Fitness

Diva Dash, photo by Walker Athletic Photo

Jingle Bear 5k, photo by Jenn Barnett

Jingle Bear 5k

Fast Before the Feast

Reindeer Run; photo courtesy of Marilyn Franzyn

10

www.midwestevents.com

Turkey Day 5k, photo courtesy of Lifetime Fitness

Turkey Day 5k, photo courtesy of Lifetime Fitness


Jingle Bear 5k, photo by Jenn Barnett

Jingle Bear 5k

05.19.13 GREEN BAY, WISCONSIN TOUCH THE TUNDRA

JOIN THE MOVEMENT Don’t just sit there! Run around titletown, have fun, make tracks through Lambeau Stadium, impress friends, & possibly qualify for Boston — yes, you still get free beer & bratwurst.

REGISTER NOW! WWW.CELLCOMGREENBAYMARATHON.COM


Train for the CLIMB with the American Lung Association

Jingle Bear 5k, photo by Jenn Barnett

Fast Before the Feast

The Fight for Air CLIMB is a unique event where individuals, firefighters in full gear and teams race, run or walk up the 660 stairs to reach the top of the Accenture Tower. This event is a great way to challenge yourself—whether your goal is just to reach the top or to be the first to cross the finish line—you will walk away with a newfound respect for your lungs! Tip 1: Work on increasing your aerobic capacity. The key to dominating all 30 floors is making sure your body is up for the task. Think of getting to the top being the same as running a mile and a half without stopping. If you’re currently able to last through a mile and a half of running, your body is capable of rocking it all the way to the top. Tip 2: Strengthen your legs

Diva Dash, photo by Walker Athletic Photo

Tip 3: Climb stairs Every building has stairs, so take advantage of it! Try going up and down a set of stairs (multiple floors or a single flight of stars) for 5 minutes straight. Rest 2-3 minutes, and go for it again. This will help your body adapt to the stair climbing movement and increase your aerobic capacity.

Diva Dash, photo by Walker Athletic Photo

Don’t miss your chance to get involved in this one of a kind event. Your support helps the American Lung Association in the Fight for Air. With lung disease on the rise, we are fighting for research that will find a cure for tomorrow and for lungs that burn from exercise rather than from ozone. And we won’t breathe easy until we win the fight. Register today at www.FightforAirClimb.org or call 651-223-9562.

2013

Your legs are the primary movers for climbing the stairs? Glutes (yes, your butt), quads, and hamstrings. The stronger these three muscle groups are, the easier it will seem to fly up the stairs. How do you strengthen these? Squats, lunges, and leg extensions. This will strengthen these muscles, and help increase your aerobic capacity.

Afton Village Holiday Run, photo courtesy of Becky Lewis

accenture tower • minneapolis, minnesota

BREATHING SHOULD NOT BE AN UPHILL CLIMB

SATURDAY, FebRUARY 23

O2Runners.org

enter exclusive Discount Code: AIR

FightForAirClimb.org


New Year... NOXNG

NO

INJURIES

5 New Year’s Resolutions to Prevent Running Injuries! by Marie-Christine Leisz, DO

Running is great but causes physiological stress. If training is advanced rationally, at a rate the body can accommodate, “good” stress results. This stress makes our bones, tendons, ligaments, heart and lungs stronger and more resilient. Bad stress due to training errors causes many of the running injuries I treat. Here are my 5 recommendations to control the bad stress associated with running and reduce injury: 1. Avoid Overuse Overuse injuries are tendinitis, stress fractures and muscle strains. These injuries are rarely traumatic but due to terrible too’s! That is advancing training too much, too fast, too soon, changing shoe type too drastically or transitioning from flats to hills, or treadmill to outdoor running to aggressively. Running generates forces 2 ½ times body weight with each step taken. Your body can only adapt to this stress so fast. I recommend following a sound training program and not advancing mileage more than 5-10% per week. 2. Periodize Training: Many athletes quit running after the last race in the fall and start up again several months before the first race in the spring. Injuries often occur during that springtime ramp-up. I especially see this happen to older runners. To prevent injury you need to run year-round. But, your body cannot perform at the same intensity so I recommend periodized training. Periodization organizes your training into large, medium and small training blocks throughout year. It is physiologically sound. You choose one or two events in the spring or fall to peak for. When done correctly, you will achieve high state of competition readiness, improve performance and avoid overtraining. 3. Ensure Good Nutrition And Energy Balance: You’ve heard the phrase “garbage in, garbage out”? In order to optimize performance and recovery you must optimize nutrition! You need to eat to attain an ENERGY BALANCE! You need an adequate number of calories in the right ratio of protein, carbohydrates and yes, FAT! The goal of good nutrition is to give you power when you need it, build lean muscle mass and, repair damaged tissues to enhance recovery. Visit a dietitian or use internet sources to figure out how many calories you need based on how many calories you are burning up 4. Use Good Gear Find out what running shoe is appropriate for your foot type. Buy shoes from stores that have experienced runners working there. If you are converting to barefoot running or minimalist footwear, add this gear or technique slowly to your training regimen. Replace running shoes every 6 months or 500 miles 5. Correct Biomechanical Imbalances And Treat Pain And Injury Soon After It Starts! I have seen many running related injuries go from acute and easily treated to chronic and slow to heal because runners hope they will just “go away”! Many runners have injuries that are all on one side of their bodies. When I examine them, I find muscle weakness or joint tightness on that side too. If you have recurrent injuries or have pain that does not go away after 1 week, seek attention from experienced Sports Medicine physician or a sports Physical Therapist. Get those imbalances resolved once and for all! These tips will keep you on the road and out of my office! Here’s to an injury-free 2013! 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 Sister Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at www. allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ahs/ski.nsf/page/Run_smart www.midwestevents.com

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As I write this, it is raining.

In December. I’m often a bit of a pessimist, but I’m concerned that we may be drifting towards a similar winter to last year. I hope not, but it is always important to have back-up plans in place so you’re prepared to deal with the challenges that come with a lowsnow winter. Sure, it’s only December, and there is plenty of time for more snow to fall, but taking a few steps now will put you in a stronger position for the big races later in the season even if Mother Nature doesn’t bless us with “real” winter. First, make an effort to get on snow often. If you’ve read any of my other articles, you know how much I preach about specificity. Nothing prepares you for skiing better than actually skiing. Seems simple enough! Many people in the Midwest are fortunate to live near a ski venue with artificial snow. If you’re not so lucky, consider planning a weekend vacation to one of the places with real snow. Mini training camps can kick-start your season in a way that makes you more motivated to keep training even when the snow situation at home isn’t ideal. Have a plan for those days when you are on snow; especially if you’re skiing on a small loop of artificial snow. This will help you maximize your time on the snow. Before you head out the door create some specific goals and focuses for the workout. Often the most valuable workouts have a technique focus, a fitness focus and a skiing skills focus. I’d recommend writing down several ideas for each of these elements of skiing performance.

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XC Ski Prioritizing Your Workouts

by Kevin Johnson Kevin Johnson has worked with skiers from beginners to national champions as a coach and ski tech. He is currently training to compete in many of the midwest ski marathons this winter.

The following are some examples: Technique Focus: -“Crunching” powerfully with your abs when poling. -Pushing to the side, not backwards, when skating. -Gliding on a flat ski before pushing off when skating.

Fitness Focus: -Short speed bursts (10-15 seconds) through a longer ski session. -Race-pace intervals. -Time-trials to test fitness.

Skiing Skills Focus: -No pole skating. -Figure-eight drills. -Practice transitioning from downhill to flat to uphill and vice-versa.

With life’s busyness, it’s unlikely you’ll be able to get on snow every day. Find ways to enjoy training on the dry-land days. If possible, do activities that focus on improving weaknesses. If upper body strength is a weakness for you, like it is for most skiers, take advantage of the lackof-snow and get some good strength training accomplished at the gym. If balance and flexibility are in issue, like they also are for most skiers, yoga can be a great way to improve your skiing ability. Running outside in the winter can often be treacherous, but there are many great winterrunning shoes and shoe accessories that make the experience much safer. Winter running can be a wonderful experience with the smell of wood fireplaces and the crispness of the air; bundle up, gear up, and get out there. Lastly, it is easy to neglect your ski equipment if you’re only using it occasionally. Remember that artificial snow and old snow are more abrasive and dirtier than new snow so you’ll need to wax your skis more often. It can be easy to forget that the big races are just around the corner and spending a few extra minutes now taking care of your gear will give your more time to relax in the days leading up to your event.


marathon

half marathon

ROCHESTER, MINNESOTA

05:26:13

relay | 5k | 20 mile Minnesota Pacers Pace Team, Jumbotron, Fitness Expo, Post Race Party, Medals, Technical Shirts, and much more! Visit the website for specific event details and registration!

www.medcitymarathon.com www.midwestevents.com

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Master Swim Teams Barracuda Aquatic Club Bloomington, MN Jeff Lee 952/884-3703 North Suburban Aquatic Club/NSAC Mounds View School District Pools www.nsmakos.org Tri Fitness White Bear Lake, MN Vahid Sadrzadeh 651-426-3619 Triclub@trifitnesswbl.com www.trifitnesswbl.com

Start Making Plans to Join Us!

26.2 Miles of Black Hills Beauty Marathon

Half Marathon

5 Person Marathon Relay Commemorative Finisher Medals Walker Friendly!

Sunday, June 2nd Deadwood, South Dakota

www.DeadwoodMickelsonTrailMarathon.com 16

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Breathe Easy Breathing technique for maximum swim performance. by John Foss

Imagine running a marathon under this restriction: hold your breath every 25 feet, breathe out and in very quickly between each 25 foot segment. Just imagine the fatigue this awkward breathing cycle would create. Oxygen deficit would become the key factor in your performance. The marathon would be impossible to complete. Well, 90% of all swimmers do this to some extent while swimming the freestyle stroke. The explosive breath is the greatest error that masters swimmers, triathletes and youth swimmers make during distance competition. To simulate the effect of this inadequate breathing cycle, one can hold their breath while biking and running. The feelings brought on by oxygen deprivation on land can teach you how much oxygen one needs during swimming and the effects of not breathing enough. It is generally accepted amongst top level coaches that in any race over 100 yards, the athlete must breath every stroke cycle otherwise you will go into oxygen debt. That means never breathe less than every two strokes. (example: left arm, right arm, breathe, repeat) How to fix the explosive breath: 1. If you have fear of choking or aspirating on water: Practice slow vertical bobs with constant breathing until you remove any anxiety over water on the mouth or nose. 2. Focus on putting the word “breathe” into one of your arm strokes: Examples of this are saying “scoop, push, breathe” or “reach push breathe” on the breathing side arm. 3. Breathe in your mouth then begin exhaling out of your nose immediately after inhaling. Practice this constant inhale/exhale cycle while kicking or swimming. Jon Foss is CEO of the Foss Swim Schools and has coached three championship teams the Foxjets, Aquajets and Fastjets. His swimmers have gone on to set scores of national age group records and two American records.

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May 11 th, 2013

USATF CERTIFIED

Register online at www.journeysmarathon.org or call 800-359-6315

An Eagle River Area Chamber of Commerce Event

Conquer the Bluff!

Register now at www.FestivalFoodsGrandadHalf.com

Start from atop Grandad Blu and descend 600 feet to the banks of the Mississippi!

La Crosse, WI | May 3-4, 2013 www.midwestevents.com

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The City of Lakes Loppet Ingrid Remak photos by Steve Kotvis of f/go photography The City of Lakes Loppet is returning to the streets of Uptown! This year’s event features many Loppet favorites, as well as some new events that are scooping fresh snow into the weekend’s lineup of activities. Activity kicks off Saturday morning near Tin Fish with the Southwest Journal Snow Sculpture Competition. Artists arrive early to excavate fanciful creatures from the blocks of snow. From there one can walk to Lake Calhoun with the Kubb Tournament taking place on the frozen shore. Kubb - a Swedish lawn game, is living up to its’ Viking origins making the Loppet Kubb Tournament the largest winter Kubb Tournament in the world. The Ski-O Loppet begins at noon and brings orienteering to the Loppet for the first time. Uniting a love for skiing with an adventurous Shackleton spirit - the Minnesota Orienteering Club (MNOC.org) will offer two courses for novices and advanced athletes to try. In the early afternoon, dogs and cyclists hit the lakes for the Chuck and Don’s Skijor Loppet and Penn Cycle Ice Bike races. The afternoon continues with youth races: the Rossignol Junior Loppet and the Cook County Minne-Loppet that start on the Lagoon and finish in Uptown. The MYSL Super Carnival will run throughout the afternoon with fun ski games designed for the whole family. As dusk approaches, the Finn Sisu Sprints (featuring Junior, Citizen and Paralympic categories) will send racers flying through the streets until nightfall. Finally - in the darkness of Saturday evening, thousands of skiers emerge from the woodwork to participate in the Park Nicollet Luminary Loppet - a candle lit ski around the perimeter of Lake of the Isles deemed by the Mayor himself to be his “favorite part of winter in Minnesota”.

Sunday’s tri-fecta of citizen races include the REI Tour (10k), the Hoigaard’s Classic (25k) and Loppet Freestyle (20k) that leave Theodore Wirth Park respectively and finish in Uptown among thousands of cheering fans. Later in the afternoon, canines will rule Wirth during the Subaru Skijor National Championships where two dog teams will tackle the challenging terrain in pursuit of a national title. New for 2013 is the Penn Cycle Fat Tire Loppet. This grueling point-to-point bike race gives riders their only chance of the year to ride the demanding ski trails that begin in Wirth and end in Uptown. Participants that can’t choose between biking and skiing can do both! Awards will be given to those who race both a ski marathon and the bike race - crowning athletes that are both the “fastest” and “fattest” athletes around. Since its inception eleven years ago, the City of Lakes Loppet has had a dramatic life of its own. Dodging frigid temps, withstanding unseasonal melts, and persevering through barren winters, the Loppet has weathered storm and sun to become the race it is today. The Loppet Foundation, the non-profit organization that puts on the Loppet every year, uses this race to draw the

community together in celebration of winter in Minnesota. Proceeds from the event go directly to support the Foundation’s inner-city youth cross country ski programs that expose youth to yearround outdoor activity and offer in-depth opportunities to experience silent sports. The Loppet Foundation has four main areas of focus: Events, Loppet Adventures, Loppet Nordic Racing and Stewardship. To learn more about the Foundation’s efforts in each area, or to become a member, visit www.loppet.org.


Š2013 Twin Cities In Motion. 039-2274h

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Plan. Organize. Manage. Run.


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