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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS JAN/FEB 2019

n o i t a n Desti Races Nutrition for the Traveling Athlete Do You have a Vitamin D Deficiency? How to Swim Faster Freestyle

Race & Event Calendar www.midwestevents.com


MIDWEST EVENTS www.midwestevents.com

PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising terry@midwestevents.com Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr. Marie-Christine Leisz Val Schonberg Kris Swarthout

Midwest Events magazine is published 6 times a year by Midwest Events, LLC. Reproduction in whole or in part without written approval is prohibited. Submission of manuscripts, including drawings, sketches, photography or other artwork to Midwest Events magazine is the author’s warranty that the material is in no way an infringement on the rights of others and that the material may be published without additional approval. Opinions expressed in this magazine are those of the authors and do not necessarily represent those of the publishers, sponsors, advertisers, or anyone else.

content

03 RACE CALENDAR

06 DESTINATION RACES

The publisher is not responsible for mistakes in listings, howsoever caused (including due to printing errors on our part), and readers are advised to contact the sponsors identified in listings to ensure the information is correct. Sports can be strenuous and readers are advised to seek the guidance of a qualified medical professional before beginning any sporting activity.

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

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08 SCENE IN MOTION 11 EUROPEAN RACE-CATION

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494

13 BEYOND CARE - MOVE BETTER

To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

14 FISH OUT OF WATER? - FASTER FREESTYLE 16 NUTRITION FOR THE TRAVELING ATHLETE 17 VITAMIN D DEFICIENCY On the Cover: Last 10K of the Venice Marathon race course. This Page: Turkey Day Trot; Carlos Sabillon


RACE sponsored by CALENDAR

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

STAIR CLIMB 2/16

LLS The Big Climb

Minneapolis, MN

Stair Climb

1/19

Cable CCSA/JNQ

Cable, WI

XC Skiing

2/23

Fight for Air Climb

Minneapolis, MN

Stair Climb

1/20

Langlauf at St. Johns

Collegeville, MN

XC Skiing

3/2

CFF Stair Climb

Minneapolis, MN

Stair Climb

1/25

Noquemanon Ski Marathon

Ishpeming,MI

XC Skiing

1/26

Badger State Winter Games

Wausau, WI

XC Skiing

SNOWSHOE Date

Events

Location

Type

1/26

Iowa Winter Games (IA & IL residents)

Cresco, IA

XC Skiing

1/5

North End Classic 5K/12K

Cable, WI

Snowshoe

1/26

Nordic Spirit

Duluth, MN

XC Skiing

1/5

Snowshoe Scurry Race 2, 10K

Middleton, WI

Snowshoe

1/5

Northwoods Winter Championships 1/2 Mara/Marathon Duluth, MN

Snowshoe

1/27

Marine/O’Brien Ski Race

Marine on St. Croix, MN

XC Skiing

1/6

Moose Tracks

Minocqua, WI

Snowshoe

1/31 - 2/3 City of the Lakes Loppet

Minneapolis, MN

XC Skiing

1/12

Iowa State Winter Games

Cedar Falls, IA

Snowshoe

2/2

Mt. Ashabay Summit Ski Race

Bayfield, WI

XC Skiing

1/12

Sisu Ski Fest

Ironwood, MI

Snowshoe

2/2

Wolf Tracks Rendezvous Ski Marathon & 1/2 Marathon Minocqua, WI

XC Skiing

1/12

RASTA Snowshoe Hare

Rhinelander, WI

Snowshoe

2/2

Moraloppet Ski for the Cure

Mora, MN

XC Skiing

1/12

Grass River Shiver 5K/10K

Bellaire, MI

Snowshoe

2/2

Greenway Ski Day

Grand Forks, ND

XC Skiing

1/12

Snowshoe Scurry Race3 10K, duathlon

Mazomanie, WI

Snowshoe

2/3

Lumberjack Jaunt

Brainerd, MN

XC Skiing

1/19

Perkinstown Snowshoe Race

Medford, WI

Snowshoe

2/9

Big Island and Back

Excelsior, MN

XC Skiing

1/26

Mosquito Hill Snowshoe Races

New London, WI

Snowshoe

2/9

Hayward Lions Pre Birkie

Hayward, WI

XC Skiing

1/26

Bigfoot Snowshoe Boogie

Traverse City MI

Snowshoe

2/9

Vasaloppet USA

Mora, MN

XC Skiing

1/26

Phillips Flurry Snowshoe Race 5K /10K

Phillips, WI

Snowshoe

2/9

Lotvola Cup

Callaway, MN

XC Skiing

1/26

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Snowshoe

2/10

North End Classic

Cable, WI

XC Skiing

1/26

Noquemanon Snowshoe Race

Marquette, MI

Snowshoe

2/16

Book Across the Bay

Ashland, WI

XC Skiing

2/2

Bison Boogie 5K

Armstrong Creek, WI Snowshoe

2/16

Finlandia Ski Marathon

Bemidji, MN

XC Skiing

2/2

Iola Twilight

Iola, WI

Snowshoe

2/17

Pincushion Mountain Winter Festival

Grand Marais, MN

XC Skiing

2/2

Aspirus YooperBeiner Snowshoe Race/Walk

Ironwood, MI

Snowshoe

2/22

American Birkiebeiner

Cable, Hayward WI

XC Skiing

2/3

Snowshoe Scurry Race 4, 5K

Madison, WI

Snowshoe

3/2

Pepsi Challenge

Biwabik, MN

XC Skiing

2/3

City of Lakes Snowshoe Loppet

Minneapolis, MN

Snowshoe

3/3

Erik Judeen Classic

Duluth, MN

XC Skiing

2/9

Snowshoe Scurry Race 5 - 10K

Blue Mounds, WI

Snowshoe

2/9

Hartley Park 10K

Duluth, MN

Snowshoe

2/9

Northeast Flannel Fest

New Brighton, MN

Snowshoe

2/9

Big Island & Back

Excelsior, MN

Snowshoe

2/16

Book Across the Bay

Ashland, WI

Snowshoe

2/16

Tahquamenon Falls

Paradise, MI

Snowshoe

2/16

Badger State Winter Games

Marshfield, WI

Snowshoe

2/16

Chocolate City Snowshoe Shuffle

Burlington, WI

Snowshoe

2/17

Scotch Creek Woodland Waddle

Edgar, WI

Snowshoe

2/22

Snowshoe by Candlelight

Brainerd. MN

Snowshoe

2/24

Stomp the Swamp

Wausau, WI

Snowshoe

3/2

Timm’s Hill Trudge

Ogema, WI

Snowshoe

3/10

Dion National Showshoes Championships

Cable, WI

Snowshoe

3/10

Lakewoods Hot Air for Hearts

Cable, WI

Snowshoe

XC SKI

RUN 1/1

Resolution Run

Woodbury, MN

Run

1/1

Hopeful 5K

St. Paul, MN

Run

1/1

Fresh Start 5K

Eden Prairie, MN

Run

1/1

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1

Life Time Commitment Day

Various Cities

Run

1/5

Run S’More 5K

White Bear Lake, MN Run

1/5

Polar Bear Prediction 5K

Rochester, MN

Run

1/5

Polar Dash

St. Paul, MN

Run

1/6

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/19

Frozen 5K

Spicer, MN

Run

1/19

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/20

Lake Minnetonka Flurry Scurry

Excelsior, MN

Run

1/21

Amana Freezer 5K

Amana, IA

Run

1/26

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

St. Paul, MN

Run

1/5

Riverview Loppet

Brule, WI

XC Skiing

1/26

Winterfest 5K

Center City, MN

Run

1/6

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

1/27

B-B-BRRR

Fargo, ND

Run

1/12

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

2/2

YMCA Red Flannel Run 5M, 3M

Des Moines, IA

Run

1/12

Seeley Hills Classic

Seeley, WI

XC Skiing

2/2

Up, Up & Away 5K Run Walk

Hudson, WI

Run

1/12

Buena Vista Snowjourn

Bemidji, MN

XC Skiing

2/2

TC Kids Fieldhouse Fun Run

Minneapolis, MN

Run

1/13

Birkie Tour

Hayward, WI

XC Skiing

2/2

Frozen Goose Race 5&10K

Rochester, MN

Run

1/18

Three Rivers Ski Rennet

Bloomington, MN

XC Skiing

2/2

Rosy Cheeks 5K

Story City, IA

Run

1/19

Lapham Loppet

Delafield, WI

XC Skiing

2/2

B-rrry Scurry

Clinton, IA

Run

1/19

Tour de Kamview

Thunder Bay, ON

XC Skiing

2/3

Freeze Your Buns Run

Hamel, MN

Run

2/4

5K/10K Polar Challenge

Bemidji, MN

Run

www.midwestevents.com 03


2/9

Valentines Day TC 5K

Minneapolis, MN

Run

1/20

Cold Catfish Cup

Woodbury, MN

Fat Tire

2/9

Cabin Fever Scholaraship Dash 5K

Winona, MN

Run

1/20

Fat Chance

Crystal Mtn., MI

Fat Tire

2/9

Shiver Dash 5K

Elk River, MN

Run

1/20

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/9

Frozen Feet 10K/5K

Grand Forks, ND

Run

1/23

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/9

Cupid’s Undie Run

Minneapolis, MN

Run

1/26

Freeze Your Fanny

Okoboji, IA

Fat Tire

2/10

Hearts “r” Running 5K

Maple Grove, MN

Run

1/26

Get Pfat with Pat #2

Bloomington, MN

Fat Tire

2/10

Hearts “r” Running 5K

Maple Grove, MN

Run

1/26

Big M Firetower Fat Bike

Manistee, MI

Fat Tire

2/16

Half Fast Half Marathon, 6.55 Mile & 5K

White Bear Lake, MN Run

1/26

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Fat Tire

2/16

Freeze Your Buns run

Detroit Lakes, MN

Run

1/27

Greenbelt Fat Bike Frenzy

Iowa Falls, IA

Fat Tire

2/17

Hypothermic Half Marathon

Eden Prairie, MN

Run

1/27

B-B-BRRR

Fargo, ND

Fat Tire

2/24

CRBC Chili Chase 4 Mile

Davenport, IA

Run

2/2

45NRTH Whiteout

Crosby, MN

Fat Tire

3/2

Hypothermic Half Marathon

Rochester, MN

Run

2/2

Fired Up Fat Bike Tour

Lake City, MN

Fat Tire

3/2

Chase a Leprechaun 5K

Becker, MN

Run

3/2

Special Olympics Plunge 5K

Minneapolis, MN

Run

2/2

UHCCF Frosty Fat Tire Festival

Minnetonka Beach, MN

Fat Tire

3/2

Freezin’ for a Reason 5K & Plunge

La Crosse, WI

Run

2/2

Frozen Fat Fondo

Davenport, IA

Fat Tire

3/2

Plunge 5K

Minneapolis, MN

Run

2/2

BRR Ride

Perry, IA

Fat Tire

3/16

Shake Your Shamrock 7K & 5K Run/Walk

Centerville, MN

Run

2/3

Penn Cycle Fat Tire Loppet

Minneapolis, MN

Fat Tire

4/6

Strive Spirit of White Bear Lake 5 & 5 Mile

White Bear Lake, MN Run

2/4

Frozen Frolic Fat Bike Race

Savage, MN

Fat Tire

2/8

Fat Frozen Fun Team Fatbike Race

Champlin, MN

Fat Tire

2/6

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/9

Iowa Games Fat Bike Race

Waterloo, IA

Fat Tire

2/9

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/9

Ham Lake SnowBowl Fat Tire Race

Ham Lake, MN

Fat Tire

2/9

Snow Bomb Fat Bike Race

Winona, MN

Fat Tire

2/10

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/10

Lax -Fat Fight the Fat Man

LaCrosse, WI

Fat Tire

2/13

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/16

45NRTH Polar Roll

Marquette, MI

Fat Tire

2/16

Fat Bike Fun Race

Prior Lake, MN

Fat Tire

2/16

Fat Forest Fourteen

Grand Rapids, MN

Fat Tire

2/16

Ely SkinnypFat

Ely, MN

Fat Tire

2/16

Lake Macbride Fat Tire Classic

Solon, IA

Fat Tire

2/17

Scout’s Guide to the Snowpocalypse

Rochester, MN

Fat Tire

2/19

Strider Snow Cup

Burnsville, MN

Fat Tire

2/20

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/23

Iron Challenge

Stewartville, MN

Fat Tire

2/23

Sweaty Yeti

Neillsville, WI

Fat Tire

2/23

FATBIKEBLITZ

Becker, MN

Fat Tire

2/27

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

3/2

Northland Fat Bike Rally

Bemidji, MN

Fat Tire

3/9

Fat Bike Birkie

Hayward, WI

Fat Tire

3/16

Balsam Basher

Duluth, MN

Fat Tire

2/23

Cirrem

Cumming, IA

Gravel

2/23

Rocheport Robaix

Rocheport, MO

Gravel

3/23

Melting Mann

Marcellus, MI

Gravel

Iowa Spring Classic

Cumming, IA

Gravel

Sandstone, MN

Event

TRAIL & ULTRA RUN 1/19

im Schnee festsitzen Trail Adventure

Bristol, WI

Trail Run

2/9

Frozen Feet Night 5K/10K/Half Marathon

Champlin, MN

Trail Run

3/2

Freezin’ For A Reason

Garrison, IA

Trail Run

1/12

St. Croix 40 Winter Ultra

Hinckley, MN

Ultra

3/23

END Sure Trail Ultra Marathon

Leonard, ND

Ultra

4/12

Zumbro 100 Mile Endurance Run

Theilmann, MN

Ultra

4/13

Zumbro 50 Mile/17 Mile Trail Race

Theilmann, MN

Ultra

WINTER TRI’s and DU 2/16

Forest Frenzy Winter Tri

3/3

Stride, Ride, Glide Tri

3/17

Loppet Winter Triathlon

2/2

Winter Warrior Duathlon

Winter Boulder Junction, WI Triathlon Superior, WI

Winter Triathlon

Minneapolis, MN

Winter Triathlon

Janesville, IA

Winter Du

TRIATHLON 1/13

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

1/19

Iowa Winter Games Triathlon

Ames, IA

Triathlon

1/20

Life Time Indoor Tri

Life Time Clubs

Triathlon

2/9 &10

Tri-U-Mah Indoor Triathlon

UM Minneapolis, MN Triathlon

2/10

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/24

Univ. of Iowa Indoor Triathlon

Iowa City, IA

Triathlon

3/2

Blizzard Blast indoor Triathlon

Eau Claire, WI

Triathlon

3/10

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

CYCLING- Road, Fat Tire, Gravel 1/1

Frozen Nose & Toes Fat Bike Ride

Bowlus, MN

Fat Tire

1/5

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

1/6

Framed Bikes Pre-Loppet

Minneapolis, MN

Fat Tire

1/7

Frozen Frolic Fat Bike Race

Rockford, MN

Fat Tire

1/9

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/12

Freezer Burn Fat Bike Race

Cambridge, MN

Fat Tire

1/12

Snow Crush Fat Tire Race

Faribault, MN

Fat Tire

1/12

Frozen Gnome Fatbike Challenge

New Richmond, WI

Fat Tire

1/16

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/19

Get Pfat with Pat #1

Bloomington, MN

Fat Tire

1/19

Arctic Fat Fever

Excelsior, MN

Fat Tire

1/19

Fat Bike Rennet

Bloomington, MN

Fat Tire

1/19

Triple D Winter Race

Dubuque, IA

Fat Tire

1/20

Frosted Fatty

Duluth, MN

Fat Tire

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www.midwestevents.com

3/31

EVENTS 1/5& 6

Sandstone Ice Festival


FightForAirClimb.org EventsMN@Lung.org

FEBRUARY 23, 2019 U.S. BANK PLAZA MINNEAPOLIS, MN 31 FLOORS | 680 STEPS

Use code “SKOL2019” for $5 off registration! www.midwestevents.com

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DESTINATION RACES CELLCOM GREEN BAY MARATHON May 18-19, 2019 Green Bay, WI http://www.cellcomgreenbaymarathon.com/ 26.2 miles/13.1 miles/ 5K/.62 Kids’ Run

Take part in a sports lover’s dream - running through historic Lambeau Field. Join us May 18-19, 2019 and run in one of our premier races: Half Marathon, Half Marathon Relay, Marathon and Marathon Relay. These flat and fast courses are not to be missed. All events do a lap inside of Lambeau Field and we end the day with a postrace tailgate!

MED CITY MARATHON

May 27, 2019 Rochester, MN https://www.medcitymarathon.com Marathon, Relay, 20 Mile, Half Marathon

Since 1996, Med City Marathon has been providing a high quality, fun and energetic marathon in the wonderful city of Rochester, MN. The event starts in Byron and runs through many of the great trails system that Rochester has to offer. Come take a tour of beautiful Rochester, MN via the Med City Marathon course! The Founder Wally Arnold says “We have always tried to provide a race that I would have loved to run”. In 2016, Med City Half Marathon was voted one of the top 2 half marathons in Minnesota by the 100 Half Marathons Club members.

RUN NEW PRAGUE

May 4th, 2019 New Prague, MN www.runnewprague.com 13.1 / 10K / 5K / Kids Fun Run Enjoy a pleasant run through the beautiful countryside for Run New Prague’s 34th annual event. With plenty of distance options, you’ll be sure to find the perfect fit. Once you cross that finish line, grab your well-deserved complimentary beverage and enjoy our post-race party in Memorial Park. Czech us out!

GET IN GEAR

April 26 -27, 2019 Minnehaha Park, Minneapolis, MN http://www.getingearevents.com April 26, 6PM - 2K/3K/4K April 27 9AM - 10K/5K/Half Marathon

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Join us for the 42nd “Annual Rite of Spring” at Minnehaha Park with start/finish near historic Minnehaha Falls. Scenic river road course with two bridges crossing Mississippi River. Shirts and medals for all finishers. Free park and ride shuttle one mile away. Accurate mile markers, certified courses, same day results, 10K prize money and all event age group awards. www.midwestevents.com


RUN CRAZY HORSE

October 6, 2019 Custer, SD www.runcrazyhorse.com 26.2 miles / 13.1 miles / 5K / Kids The sound of native drums will send runners on their way for a run through the sacred land of the Lakota People. The adventure will begin in the shadow of the world’s largest mountain carving at the Crazy Horse Memorial, and end in The Heart of the Hills in Hill City, South Dakota.

ST. ANTHONY’S TRIATHLON April 27-28, 2019 St. Petersburg, FL https://satriathlon.com Olympic / Sprint / Meek& Mighty

The St. Anthony’s Triathlon, named one of the Top 10 Great Destination Triathlons in the United States by Compete Tri for its scenic route by beautiful Tampa Bay waters, will mark its 36th year as one of the premier multisport races. Ranked as fourth largest in the country, the Triathlon will be held April 27-28, 2019. Athletes of all abilities ranging from professionals and amateurs who are Ironman champions and Olympic gold medalists to weekend warriors and celebrity athletes join in on the action. Register at https://satriathlon.com/.

MANKATO MARATHON

October 18-19, 2019 Mankato, MN www.mankatomarathon.com 26.2 miles/13.1 miles/10k/5k/KidsK/Marathon Relay The Mankato Marathon is celebrating 10 years! Our Half Marathon was named a 2018 Top 20 half marathon and top 10 beautiful on course scenery in the country by The BibRave 100. This year the full marathon will be on a new course with an urban feel, highlighting the beautiful Minnesota River Valley. Don’t miss out on the PorkPower Bacon 5k and the perfect 10k, flat and downhill. Our cheer teams are sure to keep you motivated. After your run enjoy the post-race music and party designed just for you.

LIBERTY HOSPITAL HALF MARATHON/JEWELL 5K PRESENTED BY HY-VEE Saturday, March 2, 2019 Historic Downtown Liberty, MO www.libertyhospitalhalf.org 13.1 miles / 5K / Kids Dash

You’re invited to William Jewell College in historic downtown Liberty, Missouri, in Kansas City’s Northland to run the USATF-Certified half marathon course or the Jewell 5K! Race includes Smart Pacers, 5-year age group awards, course entertainment and finish line activities including craft beer and a variety of food options. Participants receive large finisher medals, shirts and a bag full of swag. Plus, the first 150 kids to register for the $5 kids dash receive 2” finisher medals! Register the kids when signing up for the race.

www.midwestevents.com

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scene in motion Jingle Bear 5K; Midwest Events

Chocoholic Frolic; Lisa and Tyson Fahey

Turkey Day Trail Trot; Carlos Sabillon

Jingle Bear 5K; M

Fast Before the Feast; Midwest Events

Turkey Day Trail Trot; Carlos Sabillon

Chocoholic Frolic; Lisa and Tyson Fahey

Fast Before the Feast; Midwest Events Fast Before the Feast; Midwest Ev

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www.midwestevents.com


Midwest Events

Burn the Bird; Anna Sather

Turkey Day Trail Trot; Carlos Sabillon

Turkey Day Trail Trot; Carlos Sabillon

vents

www.midwestevents.com

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HISTORIC DOWNTOWN LIBERTY NEW ROUTE !

MARCH 2, 2019

LIBERTYHOSPITALHALF.ORG

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European “Race-Cation”

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f you’re like me, a destination race is a great excuse for taking a vacation especially if it’s in another country. Finding a race that coincides with your training and work schedule can be a bit of a challenge. One must consider the logistics of registering online, renting equipment vs bringing your own gear if it’s a du or tri, getting there in time for acclimation, packet pick up, understanding the language, currency, etc. Two years ago I did the Alpe de Huez Triathlon in France and had such a great time that I wanted to do another European race only this time a running race so I didn’t have to pack as much gear or train as hard. So in mid-September I started my search for a short distance running race (half marathon or less), sometime in October (fits with my work schedule and the weather is still mild) and the race had to be unique. Thanks to Google I landed on the Venice Marathon http://www.huaweivenicemarathon.it/en/venicemarathon/ held on October 28th which also offered a 10K non competitive race open to everyone on the last 10 kms of the Venice marathon race course. The 10K race course is advertised as “one of the nicest and most picturesque in the world, thanks to the unique bridge on the Grand Canal built for the race, the marvelous detour in St Mark’s Sq. and the finish line between people cheering in Riva Sette Martiri.” The average low and high temperatures are 44 and 59 degrees. This sounded perfect so I signed up. As with any outdoor event the weather is always big factor when trying to decide what to pack. Like many of us we’ve encountered a myriad of race day weather from hot humid Minnesota summers to bitter cold snowy days but it never

crossed my mind to be concerned about the Acqua Alta High Tides of Venice, Italy I must say the race course was indeed as described, beautiful and unique. You start at the Venice marathon Village in San Giuliano Park on the mainland and then cross over to the island of Venice, Europe’s largest urban carfree area via a 4.1 kilometer bridge. Once you get to the island you have 14 bridges to cross before getting to the finish line and many of these marathon bridges are built on top of the canal bridges to avoid climbing the steps of the bridges and to keep the canal bridges open for the general public. In order to get across the Grand Canal, a floating bridge is built just for the race. Once you cross floating bridge you are treated to views of Saint Mark’s Square, the Doge Palace and picturesque views of the 14th century Venetian gothic architecture and across the lagoon the Church of San Giorgio Maggiore. The weather forecast for race day called for rain and strong winds which was exactly what we encountered along with Acqua Alta which occurs when certain events coincide; high tide with low pressure and high winds. I don’t think anyone

but possibly the Venetians knew what to expect that day. Venice’s marathon nearly turned into a triathlon as flood waters rose 58 inches above sea level – leaving runners splashing through water amid fears of the worst flood in 50 years. For those of us running the 10K the 25 mph wind, rain and 87% humidity was tolerable and the flooding was isolated to only a few areas along the route of water only 2’-3” deep. But for those running the marathon they had to deal with water 12”- 15” deep right about the time when you hit the wall. I can only imagine how hard it must have been to try to lift your tired legs and feet that high while trying to run the last few miles of your marathon. If you decide to run the Venice Marathon my advice would be to stay the night before the race on the mainland. This would make packet pickup and getting to the start line much easier. If you decide to stay on the island, plan on getting up extra early to catch a vaperato (water bus) to the train station where they had shuttles to the start line. Finally check the tide charts and bring an extra pair of shoes or thigh-high wellies.

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Learn more at

�uidhealthanddtness.com

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Beyond Care - Move Better, Feel Better, and Perform At Your Best T

here you are, eight weeks into your training plan and things are going great. Your strength, your stamina, your energy are all increasing and you’re well on your way to meeting your goals. Then, in an instant, you feel a flash of pain. UGH, NOT AGAIN!!  Why does this keep happening!!  Now what?  How do you recover?  Should you stop moving until the pain goes away?  Can you still achieve your goals? And once you recover, how should you train to prevent future injuries? Physical Therapy Let’s start with the immediate issue, your flash of pain.  According to Jody Hahn, CEO of OSI Physical Therapy, “The wrong answer is to ‘work through the pain’.  If you want to participate in physical activities, you must understand how your body is designed to move.  Without this understanding, future injury is a matter of ‘when’, not ‘if’.” The value of working with a physical therapist extends beyond injury rehabilitation. Their expertise makes them best suited for identifying and correcting dysfunctional movement. Physical therapists work on injury prevention as well as rehabilitation. They can help individuals reduce muscle imbalances, correct improper gait or posture, and obtain optimal function.   Jody continues, “You should view physical therapists as movement consultants. “We are here to help keep you active by fixing the root cause of your pain in order to keep you functional.” Athletic Training Now that you’ve addressed your immediate pain, what’s next?  Like any other skill-building, perfect movement takes ‘perfect’ practice.  According to Ryan Maxwell, founder and CEO of Fluid Health & Fitness, “Our role as trainers is to guide you through the appropriate movements for your specific needs.  If you’re referred to us through our partnership with OSI, we’ll help you practice the proper movement skills you learned from your physical therapist. Ryan explains, “If you begin your training at Fluid, we’ll first assess your movement quality.  If our assessment confirms you’re ready for training, you’ll begin our movement-based fitness program. If you’re dealing with an issue which cannot be remedied by our trainers, we’ll refer you to a qualified care provider (e.g., OSI). Ryan continues, “We’re very excited.  With this partnership, you’ll be able to get the proper guidance regardless of where you are in the spectrum of fitness and movement health.” The Strength of a Multi-Disciplinary Approach Sports medicine is evolving into a multi-disciplinary model which includes clinical (addressing a specific injury) and post-clinical care. This new model consists of physicians, physical therapists, movement specialists, massage therapists, and athletic trainers, all of whom share a vision and approach to fitness.  As leaders in this new model, OSI and Fluid work in collaboration to provide the best possible standard of care specific to a client’s needs. Contact OSI Physical Therapy or Fluid Health & Fitness to learn more.

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Fish Out of Water?

by Kris Swarthout

W

hen you think about toeing the line at your next or first triathlon do you have something go through your mind like this, “man, I can’t wait until the swim is over!”? If so, join the group. The swim, for most dry landers, causes the greatest anxiety in a triathlon. The hype and anticipation of race morning along with the thoughts of hitting the cold murky water with all those other people, punching and kicking away, can really be enough to make you want to just pack it up and cheer from the sidelines. So now you may be asking, “Coach Kris, how do I get better at this swimming thing?” Well, let me tell ya. Like most things in triathlon, it’s all in the preparation. You need to increase your time in the pool now, get some feedback and practice your game day strategy. One of the cruelest facts about swimming is that you cannot get faster without putting in time in the water. You can watch all the videos you want and read every book on the market, but without actually getting wet and doing those laps, you will not see the results you are looking for. I recommend starting out swimming twice a week for at least 30 minutes to an hour at a time. Start building your base and then add a third day in the mix until you are swimming three times a week for 60 minutes a time. “But Coach Kris, my race is only an Olympic distance race, not an Ironman. Why do I need to swim that much and for that long?” Excellent question and thank you for raising your hand. Your time in the pool should be a mix of warm ups, cool downs, drills, sprints and distance practice. By swimming more than just straight freestyle at the same pace for the entire time, you learn how your body reacts to swimming at different exertion levels and also how you can rest while still moving forward. Once you have committed yourself to swimming more, it’s time to find some instruction and structure. Here are two great options; join a master’s swim group or locate a coach and get some quality one on one assistance. Do not be

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intimidated by the term “masters”, it is just another way of saying adult. Masters swim groups can be found at almost every public or private pool that is 25 yards or meters long. You can also Google “masters swimming Minnesota” and get more information than you ever dreamed. A good masters program will allow you to swim with others who swim at your speed. It will also offer a well-structured workout with some feedback from a coach who is supervising the workout. It is also a good idea to spend at least an hour with a coach on a one on one basis. Working directly with a coach, you will get personal and specific feedback about your swim stroke. A good coach should offer videotaping of your stroke from both above and below the water so you can visualize your form while you are swimming. You can take this information and apply it to your masters swimming. If you can’t afford time with a coach or you just don’t want to go down that road you can always incorporate some basic drills that address the inadequacies we see in the vast majority of age group swimmers. Those inadequacies tend to be a lack of catch and early vertical forearm (EVF) in the front quadrant. The front quadrant is the area in front of your shoulders and is where most athletes can make huge off season gains. The average athlete will have no catch and swing their arm almost straight down from the point of full extension in the front. This is usually filled by their elbow leading the pull and little to no engagement of EVF. A good catch plants the pull and sets up EVF. EVF engages the forearm as a paddle surface and creates 3 times the area of hand surface. Look at your wetsuit and see what the inside of the forearms have on them and ask yourself why is wetsuit slippery everywhere except there? It is to grab the water. Three good drills to engage the catch and EVF are Fist Drills, Faddle Drill, Pac man Drill and Sculling. A fist drill is where you swim with your hand in a fist forcing the forearm to act as a paddle. You know you’re doing it right when you can feel the water resistance on your forearm during the pull. Faddle is wrapping

your hand over the end of your hand paddle and using the paddle to help feel the early catch. Pac man is holding your paddle in the webbing between your thumb and index finger. It should look like your hand is eating your paddle. This will again enable you to feel the catch and EVF. For sculling, there are numerous ways to do this; I suggest searching YouTube for a way that suits you best. I personally like to go feet first on my back. Add these drills to your next swim set and you will see some startling results. You will also feel some fatigue in your forearms if you’re doing it right. Now about that punching and kicking……. we will cover that later. Good luck and happy training. Coach Kris

Kris has been a competitive presence in triathlons since 2001, first as an athlete, now as a coach. Kris is owner and founder of Final K Sporting Services and currently the Midwest Regional Chairperson for USA Triathlon and is the head coach of the Minnesota Junior Elite Team. Since 2010 he has served as the Official Age Group Coach for Team USA by USA Triathlon and has accompanied Team USA to the ITU World Championships around the globe. Kris has coached athletes ranging from professional to first time amateurs. He strives to help people achieve the ultimate balance of family and sport in their lives. www.finalk.com


Master Swim Teams

FastjetMasters, Competitive Swim Team, Foss Swim School Mon/Wed/Fri 6-7am 763.398-3399 12440 Aberdeen St NE, Blaine, MN www.fossswimschool.com

Tri Fitness

White Bear Lake, MN Vicki Ostendorf 651.426.3619 vicki@trifitnesswbl.com

Barracuda Aquatic Club

Bloomington, Shakopee Jeff Lee 952.884.3703 www.baccudas.org

Minneapolis YWCA Otters

Mpls. YWCA Locations: Downtown, Midtown, Uptown Ages 18-80, All levels Dave Cameron 612.215.4224 https://www.ywcampls.org/fitness_membership/swimming/masters_swim_team/

North Suburban Aquatic Club/NSAC Year round programs for all ages, Iincluding Masters, morning/evening Mounds View School District Pools www.nsmakos.org

I Swim Masters Team

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest 612.226.8720 www.iswimllc.com

MAY 18-19, 2019

Minneapolis YWCA Total Immersion Weekend

Make your swimming faster and easier, while improving your endurance and comfort! Includes all ability levels, aimed at stroke improvement.  Strokes will be filmed and analyzed above and underwater throughout the weekend, and experienced coaches send swimmers away with a targeted plan for their own continued swimming development. Total Immersion Freestyle Workshop: 01.19.2019 01.20.2019 or 02.23.2019 - 02.24.2019 www.totalimmersion.net/getcoached/workshops/venueevents/34-minneapolis-ywca-downtown

Marathon

Half Marathon

Marathon Relay

Half Marathon Relay

All races include a signature lap around Lambeau Field.

REGISTER ONLINE TODAY!

CELLCOMGREENBAYMARATHON.COM www.midwestevents.com

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How can I meet my nutrition needs when traveling and eating on the road? by Val Schonberg

Nutrition for the Traveling Athlete Most elite and recreational athletes know that a winning nutrition plan is based on implementing daily fueling strategies. Travel is a way of life for many athletes these days with opportunities to compete all over the world. However, being on the go presents many challenges that make it difficult for athletes to meet their nutrition needs and consequently may compromise health and performance. Following are some strategies to help you develop a solid travel nutrition plan. Planning for Travel The amount of planning and preparation needed depends on many factors including the competition environment as well as where and how far you are traveling. Prior to departure, familiarize yourself with the destination (i.e. food availability, cuisine, climate and elevation) and consider these questions: •

• •

What is the weather or climate (i.e. temperature, humidity) forecasted for race day and will you need to have electrolytes or familiar supplements on hand to address any hydration concerns? When traveling to a higher altitude, prepare appropriately by arriving well hydrated and planning to bring extra fluids and carbohydrates for your event as hydration and energy needs may increase. What options will you have for food at the destination: will you be able to prepare your own meals, have food provided for you (i.e. breakfast at hotel) or required to eat out regularly? Will you have access to a refrigerator or microwave to keep your own food on hand? What options do you have for shopping (grocery stores vs convenience marts) or restaurants (fast food vs sit-down) and does this accommodate your “normal” nutrition and/or food preferences? Will you be able to purchase race-day foods, or will you need to pack these?

Fueling at the Event

If possible, pack your own food and healthy snacks and consider investing in a cooler and ice pack that you can travel with. For airplane travel, research what food can be brought through security. Some simple travel snack ideas include: Shelf-stable foods: fresh fruit and crackers, dried fruit and nuts, peanut butter sandwiches, fruit and nut bars, pretzels or vegetables and hummus Pack well in a cooler: yogurt, string cheese, hard-boiled eggs, deli meat or grilled chicken sandwiches or wraps, chocolate milk or smoothies Finally, don’t forget to pack a re-fillable bottle with water for the trip. To minimize constipation during long hours of travel, drink small amounts of fluid regularly and eat fiber-rich foods, such as fresh fruit, vegetables and whole grains (oatmeal, quinoa, brown rice, beans, etc.). It may also be useful to bring non-food activities (movie, coloring books, games, reading material) to prevent eating out of boredom.

Once you arrive at your destination, try to maintain your usual eating pattern while eating on the new time zone. Considerations for preevent fueling include: competition start time, duration of the event and when you will arrive at the destination. If you are arriving on race day, will there be enough time to have a meal prior to your event, or will you need to ensure adequate intake while traveling? Will food and fluids be available on-site at the event? You may want to research what the options will be and if these are familiar and well-tolerated – or if you need to plan to bring your own food or fluids. To keep you healthy after long hours of traveling and competition, don’t forget about refueling. Will food and beverages be provided for you or will there be adequate restaurant options and time after your event that meet your nutrition needs? Following are a few suggestions for portable, travel-friendly sources of protein and carbohydrate to help you with your travel planning.

Protein Sources

Carbohydrate Sources

Jerky

Instant oatmeal packets

Hard-boiled eggs

Crackers, pretzels

String cheese

Fig newtons

Yogurt

Applesauce or canned fruit

Dry-roasted edamame

Fresh fruit (oranges, grapes, bananas)

Nuts, beans, seeds

Dried fruit

Tuna/chicken pouches

Cereal or granola in baggies

Single-serve peanut butter packets

Mini bagels, bread, pita, tortillas

Chocolate milk

Trail mix (cereal, dried fruit)

Deli meat (turkey, chicken)

Pre-cooked or instant rice, couscous, quinoa

Sports foods: Protein powder, shakes, bars

Sports foods: Sports drinks, gels, gummies

Eating on the Road: Planes, Trains and Automobiles While traveling to your event, mode of transportation, duration, distance of travel and even time change can disrupt food, eating, sleep schedules and circadian rhythms that may affect performance. Plan ahead for your meals and snacks, aiming to stay on your usual eating schedule and being mindful of what restaurants or nutrition options you will have access to. 16

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Val is a Registered Dietitian Nutritionist, Licensed Dietitian, Board Certified as a Specialist in Sports Dietetics and a North American Menopause Society (NAMS) certified menopause practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813


Resolve In 2019: Identify and Treat Vitamin D Deficiency! by Dr. Marie-Christine Leisz

When I decide on a topic for the January issue of Midwest Events each year, I try to recommend a simple New Year’s resolution that endurance athletes can make to improve their health and reduce risk of sports-related injury. In this edition, I want to discuss the importance of adequate vitamin D levels and how deficiency can impact heath and sports performance. First, it’s important to understand what vitamins are. According to the USDA, vitamins are organic substances which are essential to normal human metabolism, but are not synthesized in the body in sufficient quantities. There are 13 vitamins. They include A, a group of eight B vitamins, C, D, E and K. We can obtain most of these vitamins by eating a balanced diet, however, getting the amount of vitamin D we require is more complicated. Most people cannot eat enough vitamin D-rich food to take in what they need. In fact, up to 50% of the world’s population may be vitamin D deficient, according to an excellent review article by Nair, et al, published in the Journal of Pharmacology and Pharmacotherapy, 2012. Nair explains that vitamin D is primarily produced in the human body by exposure to sunlight, but this pathway is inhibited by the common and prudent practice of avoiding prolonged sun exposure or using sunscreen to reduce the risk of skin cancer. Nair goes on to describe how deficiency in vitamin D, first linked to bone disease like osteoporosis, has now been implicated in the development of seasonal affective disorder, amyloid plaques in the brain leading to dementia, certain cancers, heart and lung disease, diabetes and autoimmune diseases like Multiple Sclerosis. He recommends screening and oral vitamin D supplementation to reverse vitamin D deficiency. Other compelling data has recently emerged outlining how vitamin D deficiency can affect athletes. A review article by Sikora-Klak, et al, published in The Permanente Journal, 2018,

notes that athletes in a wide-ranging number of sports – from football to track and field - have been found to be vitamin D deficient. These authors explain how vitamin D deficiency was first found to have a deleterious effect on athletic performance. In the 1930’s and 1940’s, ultraviolet radiation was discovered to improve running speed and muscle power. In the 1950’s, sports scientists surmised that the increased production of vitamin D was responsible after finding the performance of vitamin D-supplemented athletes was comparable to irradiated athletes. Research since that time has shown how vitamin D deficiency not only impacts athletic performance but has been found to affect bone and muscle health and the athlete’s immune system. Bone Health: Normal bone tissue breaks down and rebuilds along the lines of stress through a steady-state process called remodeling. This process can be accelerated by participation in high impact sports that involve running or jumping. If there is inadequate time between exercise sessions to allow bone to recover, stress fractures can occur. Vitamin D works with calcium to build a strong bone mineral matrix. Low vitamin D levels can affect this process and further contribute to risk of fracture. Muscle: Vitamin D deficiency has been found to cause abnormality in the structure of muscle fiber. This particularly affects the Type II or power muscles. Biopsies of Type II muscles of vitamin D deficient athletes revealed atrophy before vitamin D supplementation and marked improvement after treatment. NFL players with history of chronic core and lower extremity muscle strains had low vitamin D levels. Vitamin D also plays a role in decreasing inflammation which can contribute to muscle soreness. Athletes with diffuse muscle soreness who were found to be vitamin D deficient, improved with supplementation. Immunity: Vitamin D has been found to be integral in the function of the immune system. Participation in endurance exercise acutely

suppresses the immune system. That means that for a while after exercise, athletes are more susceptible to illness. Vitamin D deficient athletes were found to have an increased incidence of upper respiratory infections that were more severe and lasted longer than their peers with normal vitamin D levels. This translated to more missed playing time. Both Nair and Sikora-Klak suggest that all individuals, but particularly athletes, have vitamin D levels checked yearly. If deficiency is found, supplementation should be recommended. Vitamin D levels should be monitored by a medical provider to ensure that they normalize. Monitoring levels is important as too much vitamin D can be harmful as well. So, in this New Year, resolve to ask your medical provider to check your vitamin D levels and treat deficiency. This will be a very easy way to potentially improve sports performance and decrease risk of injury and help ensure good health for years to come!

Dr. Marie-Christine Leisz, 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 Institute. Learn more at: https://www.allinahealth.org/Courage-KennyRehabilitation-Institute/Programs-and-services/Running-andEndurance-Sports-Injury-Clinic/

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Profile for Midwest Events

Midwest Events January/February 2019  

Midwest Events January/February 2019  

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