Midwest Events September/October 2017 by Midwest Events

SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS SEPT/OCT 2017

Going the Distance Benefits of Trail Running Dirty Races Forest Bathing Off-Road Triathlons

www.midwestevents.com

Race & Event Calendar

Your familyâ&#x20AC;&#x2122;s first course

NOVEMBER 23, 2017 Warm up your Thanksgiving appetite with the 29th Annual Century Link Turkey Day 5K Minneapolis presented by Life Time! Since 1989, the Turkey Day 5K has brought family and friends together to start the day in a healthy way. Join runners, joggers and walkers for Minneapolisâ&#x20AC;&#x2122; Thanksgiving day tradition.

T U R K EY DAY- 5 K .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 Chris Sanville 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.

04 Race and Event Calendar 08 Birkie Half Marathon 10 Scene in Motion 14 Benefits of Trail Running 17 Dirty Races 19 Forest Bathing: the benefits of running in the woods 20 Going the Distance: nutrition for long haul04 Race and Event Calendar On the Cover: 2016 Birkie Trail Run Ultra Marathon Start; ©Paul Ostrum Photography This Page 2016 Birkie Trail Run; photo ©Paul Ostrum Photography

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

/////////////////////////////////////////////////////////////////////////////////

Retailers: To carry Midwest Events magazine publications in your store, call 651-251-5494 To Subscribe: Visit www.midwestevents.com One-year subscription rate is $18

Congratulations to Ivy Skrade - winner of the Torchlight 5K race entry! Check out www.midwestevents.com for our monthly race entry contests.

RACE sponsored by CALENDAR

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

STAIR CLIMB Date 9/9

Events Heroes for History 5K Stair Challenge

Location Galena, IL

Type Stair Climb

RUN

9/16

NickleDickle 5K Run/Walk,10K,1/2 Mile Tickle Waconia, MN

Run

9/16

Purple Ride-Stride Twin Cities

Maple Grove, MN

Run

9/16

Park Nicollet Apple of the Lake

Excelsior, MN

Run

9/16

West Fest 2 Mile & 10K

West Fargo, ND

Run

9/16

Minn Wild Breakaway Run 10K,5K,1Mile

St. Paul, MN

Run

9/2

Buckshot Run for Special Olympics

Eau Claire, WI

Run

9/16

Minnesota Hope & Hearts Run

Coon Rapids, MN

Run

9/4

Dubuque Benefit Classic, 13.1 M, 5K

Dubuque, IA

Run

9/16

ZERO Run for Prostate Cancer

Des Moines, IA, Mpls., MN

Run

9/4

Pine Valley - Blue House Run: Its only a hill

Cloquet, MN

Run

9/16

Minser Chiropractic 5K & 1K Kids Run

St. Cloud, MN

Run

9/4

Victory Labor Day Races

Minneapolis, MN

Run

9/16

Circle the Lake 1/2 Marathon, 10K 5K

Faribault, MN

Run

9/7

61 for 61 Home Run/Walk, 1 Mile Color Run

Fargo, ND

Run

9/16-17

Scheels Med City Fall Half Marathon,10K,5K

Rochester, MN

Run

9/7

Minnesota Mile - Grandmas

Duluth, MN

Run

9/17

Fox Trot 5K Run/Walk for Parkinson’s

Andover, MN

Run

9/8

Chloe’s Fight 5K Toga Run/Walk

Minneapolis, MN

Run

9/17

Go Girl Run Half Marathon/5K

Kansas City, MO

Run

9/9

Bear Water Run

White Bear Lake, MN

Run

9/17

Med City Half Marathon,10K, 5K

Rochester, MN

Run

9/9

Powwow Run 10K, 5K, Kids Fund Run

Bismarck, ND

Run

9/17

Go Girl Run Half Marathon/5K

Kansas City, MO

Run

9/9

Dick Beardsley Marathon, 1/2, 5K, 10K

Detroit Lakes, MN

Run

9/17

Constitution Day USA We the People 5K

St. Paul, MN

Run

9/9

Heart of the City 10K/5K

Burnsville, MN

Run

9/17

Get Your Rear in Gear 5K

Muscatine, IA

Run

9/9

Elroy Apple Dumpling Days Races

Elroy, WI

Run

9/22

Frassati 5K

White Bear Lake, MN

Run

9/9

Holysoles 5K

Oakdale, MN

Run

9/22

Grand Forks Wild Hog Family Fun Run & 5K

Grand Forks, ND

Run

9/9

Suds Run

Minneapolis, MN

Run

9/23

Grand Forks Wild Hog Half Marathon & 10K

Grand Forks, ND

Run

9/9

Running of the Bays 1/2 Marathon, 5K

Mound, MN

Run

9/23

The Darkest Night of Your Life 4K

Coon Rapids, MN

Run

9/9

Mississippi River Run

Sauk Rapids, MN

Run

9/23

Ely Marathon & 1/2 Marathon

Ely,MN

Run

9/9

Kinni River Trout Trot

River Falls, WI

Run

9/23

Black Hills Veteran March & Marathon

Deadwood, SD

Run

9/9

Run the Bug 10K, 5K, 1K

Minneota, MN

Run

9/23

Heritage Days Fall 5Mile, 5K, Kids Run

New Richmond, WI

Run

9/9

Minocqua No Frills Marathon

Tomahawk, WI

Run

9/23

Lupus Walk for Hope & 5K Run

Rochester, MN

Run

9/9

Run for the Fallen 2016

Kronenwetter, WI

Run

9/23

Dave Ryan 5K 10K for Special Olympics

Minneapolis, MN

Run

9/9

The Nightbeat 5K & 2 Mile Walk

Rochester, MN

Run

9/23

Cloquet River Run 5K and 1Mile

Cloquet, MN

Run

9/9

Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI

Run

9/23

Freedom 5K Run/Walk

St. Paul, MN

Run

9/10

Bunker Stampede 5k

Coon Rapids, MN

Run

9/23

Plymouth Firefighters 5K & Kids Run

Plymouth, MN

Run

9/10

Defeat of Jesse James 5K/15K

Northfield, MN

Run

9/23

The Long Underwear Run

Centerville, MN

Run

9/10

City of Lakes Half Marathon

Minneapolis, MN

Run

9/23

MN Adult & Teen Challenge Freedom 5K

St. Paul, MN

Run

9/10

Minnesota Lynx Run Walk Roar 5K

Richfield, MN

Run

9/23

Heart & Sole Fun Run

St. Paul, MN

Run

9/10

People for Parks 5K Kids Fun Run

Minneapolis, MN

Run

9/23

Plymouth Fire Fighters 5K

Plymouth, MN

Run

9/10

Get Your Rear in Gear - Twin Cities

Richfield, MN

Run

9/23

QuadCities 1 Mile walk & Kid’s MicroMarathon Moline, IL

Run

9/14

Best Buy Fall 5K Fun Run

Richfield, MN

Run

9/24

Quad Cities Marathon

Moline, IL

Run

9/14

Dave Ryan 5K for Special Olympics

Minneapolis, MN

Run

9/24

Fox Cities Marathon

Menasha, WI

Run

9/16

TCO Vikings 5K Event

Minneapolis, MN

Run

9/24

Woman Run the Cities 5K & 10 Mile

Minneapolis, MN

Run

9/16

Apple Splash 1/2 Marathon & 5K

Somerset, WI

Run

9/28

3M Corporate Run

Lake Elmo, MN

Run

9/16

HOM Teal Strides for Ovarian Cancer 5k/2k

Edina, MN

Run

9/29

Darkest Night of Your Life 4K

Coon Rapids, MN

Run

9/16

Turkey Day 10K

Worthington, MN

Run

9/29

The Glo Run

Cedar Rapids, IA

Run

9/16

Stillwater Log Run 10 Miles, 12LK/5K

Stillwater, MN

Run

9/30

The Color Dash

Faribault, MN

Run

9/16

Bounce & Not Break 5K

Maplewood, MN

Run

9/30

Challenge Aging 5K

Andover, MN

Run

9/16

LastingImprint Community Has Heart 5K/10K No. Mankato, MN

Run

9/30

Warrior 196 Memorial 5K & 1 M Kids Fun Run Apple Valley, MN

Run

9/16

Bismarck Marathon

Bismarck, ND

Run

9/30

Shepherd’s Shuffle 5K

Brookings, SD

Run

9/16

ZERO Run/Walk for Prostate Cancer

Minneapolis, MN

Run

9/30

Arbor Dash 5K Run/Walk, Kids 1K

Maple Grove, MN

Run

9/16

Circle the Lake Half Marathon, 10K,5K

Faribault, MN

Run

9/30

Glacier Hills Husky Hustle 5K

Eagan, MN

Run

9/16

Walker North Country Marathon

Walker, MN

Run

9/30

MN Beer Run

Minneapolis, MN

Run

9/16

Wheels Off Half Marathon

Duluth, MN

Run

9/30

Maple Leaf 13.1, 5 Mile Run, 5K Walk

LaCrosse, WI

Run

9/16

Apple of the Lake 5K

Excelsior, MN

Run

9/30

TC 10K and TC 5K Run/Walk

St. Paul, MN

Run

9/16

Applefest Run to the Edge 5K

La Crescent, MN

Run

10/1

Medtronic Twin Cities Marathon and 10 Mile

Minneapolis, MN

Run

9/16

Book It 5K Walk/Run

Roseville, MN

Run

10/7

Historic Riverfront 5K Run/Walk

Minneapolis, MN

Run

9/16

Luce Line Lace-Up

Hutchinson, MN

Run

10/7

Timber Dash 5K & Kids Run - Crisis Nursery

Monticello, MN

Run

9/16

Minnesota Power Tunnel 10K

Duluth, MN

Run

10/7

Duluth Harvest Run

Duluth, MN

Run

www.midwestevents.com

10/7

Fargo Defender Dash 8K

Fargo, ND

Run

10/8

Run Crazy Horse

Hill City, SD

Run

10/9

Night Nation Run - Running Music Festival

Shakopee, MN

Run

10/13

Bemidji Blue Ox Run 5, 10K, Kids Fun Run

Bemidji, MN

Run

10/14

Bemidji Blue Ox Marathon, Half, 26K

Bemidji, MN

Run

10/14

BT 5K

St. Paul, MN

Run Run

10/14

The Great Candy Run

Eden Prairie, MN

10/14

Breakthrough for Cancer 5K Run/Walk

St. Paul, MN

Run

10/14

Scenic Byway 1/2 Marathon & 5K

Belle Plaine, MN

Run

10/14

CenturyLink WhistleStop Marathon/Half

Ashland, WI

Run

10/14

Country Gear Western 1/2 & BortonVolvo 5K

Long Lake, MN

Run Run

10/14

Riebe Run 19 & Kids Run

St. Louis Park, MN

10/14

Princeton Miler

Princeton, MN

Run

10/14

Fargo Mini Marathon

Fargo, ND

Run

Des Moines, IA

Run

10/14

IMT Des Moines Marathon 5 Mile Run

10/15

IMT Des Moines Marathon, Half Marathon, 5K Des Moines, IA

Run

10/15

Unleash the SHE 5K, 10K

Run

St. Paul, MN

10/21

Howl O’Ween 5K & Kids 1/4 Mile

Chaska, MN

Run

10/21

Zombie Run

Cottage Grove, MN

Run

10/21

Running Home for Jacob 5K

St. Paul, MN

Run

10/21

Hot Cider Hustle Half Marathon/5k

Eden Prairie, MN

Run

10/21

Pumpkin Run & Walk

Cloquet, MN

Run Run

10/21

Warrier Waddle

Winona, MN

10/21

Mankato Marathon 5K and Kids 1K

Mankato, MN

Run

10/22

Mankato Marathon Full, Relay, Half, 10K

Mankato, MN

Run

10/27

Scare in White Bear 5K & Kids Run

White Bear Lake, MN

Run

10/28

Terror Trot 5K/10K

Minneapolis, MN

Run Run

10/28

Anoka Gray Ghost 5K run, 1 Mile Walk

Anoka, MN

10/28

Fast & Freaky 5K

Orono, MN

Run

10/28

Freaky 5K

Sartell, MN

Run

10/28

Lupine Costume 5K & Kids Run

Delano, MN

Run

10/28

Spooky Sprint 5K Run/Walk, Kids Dash

Hutchinson, MN

Run

10/28

Monster Dash

Minneapolis, & St. Paul, MN

Run

10/28

Pumpkins & Clovers 5K -Ramsey County 4H

St.Paul, MN

Run

10/29

Halloween Fearless 5K

Osseo, MN

Run

11/4

Chick-uamegon Women’s 5K 10K

Ashland, WI

Run

11/4

Sandy’s Donut Run

W. Fargo, ND

Run

11/5

Kowalski’s Strive 10 Miler & 5K

White Bear Lake, MN

Run

11/5

Chocoholic Frolic

St. Paul, MN

Run

WALK

9/23

Challenge Walk MS

St. Louis Park to Minneapolis

Walk

9/29

Walk To End Alzheimer’s

Aberdeen, SD

Walk

9/30

Making Strides Against Breast Cancers

Duluth, MN

Walk

9/30

Walk To End Alzheimer’s

Willmar, MN

Walk

9/30

Walk To End Alzheimer’s

Eau Claire, WI

Walk

9/30

Walk To End Alzheimer’s

Cedar Rapids & Waterloo, IA

Walk

10/7

Walk To End Alzheimer’s

Ames, IA

Walk

10/7

Lupus Walk for Hope & 5K Run

Duluth, MN

Walk

10/7

Making Strides Against Breast Cancers

Minneapolis, St. Cloud, MN

Walk

10/8

Kidney Walk

Ottuma, IA

Walk

10/14

The Great (Point) 8K - .8K Walk for Lupus

Maple Grove, MN

Walk

9/9

Walk To End Alzheimer’s

Fargo, ND

Walk

10/14

Kidney Walk

St. Paul, MN

Walk

9/9

Walk To End Alzheimer’s

Dubuque, IA

Walk

10/14

LLS Light the Night Walk

Iowa City, IA

Walk

9/9

Walk To End Alzheimer’s

Duluth, Mankato, Mpls, MN

Walk

10/15

LLS Light the Night Walk

Minneapolis, MN

Walk

9/16

Twin Cities Walk for Water

St. Paul, MN

Walk

10/21

LLS Light the Night Walk

Des Moines, IA

Walk

9/16

Walk Like MADD

St. Paul, MN

Walk

9/16

Lupus Walk for Hope & 5K Trail Run

Plymouth, MN

Walk

9/16

Walk To End Alzheimer’s

New Richmond & LaCrosse, WI Walk

9/16

Walk To End Alzheimer’s

Grand Forks, ND

Walk

9/16

Walk To End Alzheimer’s

Des Moines & Davenport, IA

Walk

9/16

Walk To End Alzheimer’s

Red Wing, MN

Walk

9/16

Walk To End Alzheimer’s

Sioux Falls, SD

Walk

9/17

Walk To End Alzheimer’s

Iowa City & Sioux City, IA

Walk

9/17

Walk To End Alzheimer’s

Owatonna, MN

Walk

9/17

Walk To End Alzheimer’s

Grand Forks, ND

Walk

9/17

Fargo Kidney Walk

Fargo, ND

Walk

9/23

Walk To End Alzheimer’s

St. Cloud & Winona, MN

Walk

9/23

Walk To End Alzheimer’s

Brainerd & Bemidji, MN

Walk

9/23

Walk To End Alzheimer’s

Bismarck, ND

Walk

TRAIL RUN 9/2

Two Harbors Trail Run

Two Harbors, MN

Trail Run

9/2

Run Wild 5K & Wild Child Dash

Rochester, MN

Trail Run

9/9

Oktoberfest 5K

Paddock Lake, WI

Trail Run

9/9

Wabash Trace Marathon 26.2M, 13.1 M

Shenandoah, IA

Trail Run

9/10

R U Chicken Trail Run & Relay

Arcadia, WI

Trail Run

9/13

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/16

Blazin Thru Bertram 4.9 M run, 2.3 M walk

Monticello, MN

Trail Run

9/16

Bangin in the Brush 10K, & Kids Run

Duluth, MN

Trail Run

9/16

Willow River Trail Run

Hudson, WI

Trail Run

9/17

Harmon Farms 5 & 10 Miler

Inver Grove Hts., MN

Trail Run

9/17

William O’Brien 10 Mile Trail Run

Marine on the St. Croix, MN

Trail Run

9/23

In Yan Teopa 10 Mile

Lake City, MN

Trail Run

www.midwestevents.com

9/23

Surly Trail Loppet 13 M, 13K, 5K

Minneapolis, MN

Trail Run

9/9

The Flatlander FM Rotary Ride

Fargo, ND

9/23

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

Sandstone, MN

Trail Run

9/9

Caramel Apple Ride Lake Woebegon Trail

Sauk Centre, MN

Cycle Cycle

9/24

Fall Colors Trail Run 5M

Rush City, MN

Trail Run

9/9-9/15 Ride MN 1

Oslo to Illgen City, MN

Cycle

9/27

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/10

Tour De Tush

Richfield, MN

Cycle

9/29-30

Driftless Trail Races

Hillsboro, WI

Trail Run

9/10

St. Paul Classic Bike Tour

St. Paul, MN

Cycle

9/29-30

Birkie Trail Run Festival 5K to 100K

Cable, WI

Trail Run

9/16

Tour de Prairie Lakes for Habitat for Humanity Glenwood, MN

9/30

Grand Traverse 27.4, 21.5, 16.7, 10.2 M

Duluth, MN

Trail Run

9/16

Embrace the Hills

Mondamin, IA

Cycle

9/30-10/1 Run ND Trail Run 26.2M, 13.1M, 15K, 8M, 5K Mandan, ND

Trail Run

9/16

Mora Bike Tour 25 or 50 Miles

Mora, MN

Cycle

10/7

Trail Run

9/16

PurpleRideStride 5K

Maple Grove, MN

Cycle

Autumn Woods Classic

Maple Grove, MN

Cycle

10/7

Bluff Color Fest Trail Run, 15, 10, 5M

Red Wing, MN

Trail Run

9/17

Minneapolis Bike Tour

Minneapolis, MN

Cycle

10/7

Snowflake Fun Run 5K, Kids Run

Afton Alps, Hastings, MN

Trail Run

9/17

The Ride

Sun Prairie, WI

Cycle

10/7

Gandy Dancer Trail Marathon

Luck, WI

Trail Run

9/23

Tour de Hugo

Hugo, MN

Cycle

10/11

Salomon Autumn Trail Series

Bloomington, MN

Trail Run

9/23

Headwaters 100

Park Rapids, MN

Cycle

10/14

Night Light Half Marathon

Battle Creek, St. Paul, MN

Trail Run

9/24

Lifetime Gran Fondo

Waconia, MN

Cycle

10/14

Gear Western County Half Marathon/5K

Long Lake, MN

Trail Run

10/1

granGable

Iowa City, IA

Cycle

10/14

Big Woods Run

Faribault, MN

Trail Run

10/7

Apple Affair Bike Tour

Galesville, WI

Cycle

10/15

CedarValley EnduranceFest 50k, 25k, 8k, Kids Cedar Falls, IA

Trail Run

10/8

Mankato River Ramble

Mankato, MN

Cycle

10/15

Roughrider 9K

Duluth, MN

Trail Run

10/14

Quad Cities Tweed Ride

East Davenport, IA

Cycle

10/21

Tour de Essex 7K

Rochester, MN

Trail Run

11/11

AW SH*T Ride

Ankeny, IA

Cycle

10/21

Run for the Apples 5 Mile & Kids Run

White Bear Lake, MN

Trail Run

10/21

Surf the Murph

Savage, MN

Trail Run

9/3

Dakota Five-0

Spearfish, SD

Mtn. Bike

10/28

Mackinac Island Great Turtle Trail Run

Mackinac Island, MI

Trail Run

9/2-9/3

Laddies Loppet - Mapletag

Callaway, MN

Mtn. Bike

MOUNTAIN BIKING

10/28

The Great Pumpkin Chase 5K & 10K Trail Run Lake Elmo, MN

Trail Run

9/7

Camba Singletrack Sunday -10-15 Mile Tour

Seeley, MN

Mtn. Bike

10/28

Harvest Hoot ‘n Holler Adventure Run

Rush City, MN

Trail Run

9/9

Northern Kettles Fall Epic

New Fane, WI

Mtn. Bike Mtn. Bike

ULTRA RUN

9/16

Chequamegon Fat Tire Festival

Cable WI

9/8-9/9

Superior100 /50 Mile & 26.2 Trail Race

Finland, MN

Ultra

10/7

Wild Ride Mountain Bike Festival

Eagan, MN

Mtn. Bike

9/16

Pleasant Creek TrailRun 45K

Palo, IA

Ultra

10/7

WEMS Championship

Glenbeulah, WI

Mtn. Bike

10/21

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

Duluth, MN

Ultra

10/15

Cedar Valley Endurance Fest Mtn. Bike Race Cedar Falls, IA

Mtn. Bike

10/28

Doggone Tired Ultra 50K

Vinton, IA

Ultra

10/21

Sawtooth Mountain Challenge

Grand Marais, MN

Mtn. Bike

10/29

END - Trails 12 Hour Trail Run

Arvilla, ND

Ultra

10/28

END-TOMBED 12 hour Mountain Bike Ride

Arvilla, ND

Mtn. Bike

11/4

Icebox 480

River Falls, WI

Ultra

11/4

Fall Back Blast

Eau Claire, WI

Mtn. Bike

GRAVEL BIKE

TRIATHLON & DUATHLON 9/17

Devil’s Challenge Off-Road Triathlon

Baraboo, WI

Offroad Tri

9/2

Skull ‘N Bones Gravel Challenge

Bruce, WI

Gravel

10/7

Tri City Challenge - Run, Bike, Hike

Rushford, MN

Offroad Tri

9/3

Iowa State Gravel Time Trial Championships

Amana, IA

Gravel

10/7-10/8 Above and Beyond Adventure Tri

Des Moines, IA

Offroad Tri

9/4

The Juicy

Mitchellville, IA

Gravel

9/2

Hopkins Royal Triathlon

Hopkins, MN

Triathlon

9/4

Colesburg Gravelpocalypse 20/40/100

Colesburg, IA

Gravel

9/3

Des Moines Escape Tri Olympic/Sprint/Jr

Des Moines, IA

Triathlon

9/8-9/10 Gravel Conspiracy

Grand Marais, MN

Gravel

9/9

Square Lake Triathlon

Stillwater, MN

Triathlon

9/9

Stillwater, MN

Gravel

Hero Gravel Classic

9/9

Wildlife Loop Triathlon

Custer, SD

Triathlon

9/16

Hun-Dirt Century & 1/2 Century Gravel Grinder Alexandria, MN

Gravel

9/9

Blaine Triathlon

Blaine, MN

Triathlon

9/17

Jingle Gravel Dirt, Grinder & Road Fondo

Iowa City, IA

Gravel

9/10

Ironman Wisconsin

Madison, WI

Triathlon

9/24

Lifetime Gravel Fondo

Waconia, MN

Gravel

9/16

Devil’s Challenge On Road Triathlon

Devils Lake, WI

Triathlon

9/24

Autumn Gravel Grovel

Miesville, MN

Gravel

9/17

One Last Tri

White Bear Lake,MN

Triathlon

9/30

Heck of the North

Two Harbors, MN

Gravel

9/23

Lake Geneva Escape Triathlon

Lake Geneva, WI

Triathlon

10/1

Gable Gravel Grinder

Iowa City, IA

Gravel

9/1

Harvest Kids Duathlon

Alexandria, MN

Duathlon

10/7

Hibernator 100

Laona, WI

Gravel

9/2

Harvest Duathlon

Alexandria, MN

Duathlon

10/7

Spotted Horse Gravel Ultra

St. Charles, IA

Gravel

9/9

Flying Pigs Duathlon

Washington, IA

Duathlon

10/7

Fred’s Paper Route Gravel Fondo & Dirt Du

Griswold, IA

Gravel

9/16

Frontrunner Fall Classic Duathlon

Lake Elmo, MN

Duathlon

10/8

Filthy 50

Stewartville, MN

Gravel

9/17

Woodstock Duathlon

Woodstock, IL

Duathlon

10/15

Dirt Bag

Clearwater, MN

Gravel

9/23

Central Lakes Duathlon

Fergus Falls MN

Duathlon

10/21

Buffalo 105 Gravel race

Newton, IA

Gravel

9/23

Dousman Duathlon

Dousman, WI

Duathlon

10/22

ICGravel Race

Iowa City, IA

Gravel

10/21

Aurora BayCare “Green Bay” Duathlon

Green Bay, WI

Duathlon

CYCLE

CYCLOCROSS 9/15-9/17 Jingle Cross

Iowa City, IA

Cyclocross

Maple Grove Cycle

Brooklyn Park, MN

Cyclocross

9/1-9/4

La Crosse Labor Day Weekend Bicycle Fest

La Crosse, WI

Cycle

9/20

9/2

Two Harbors Bike Tour

Two Harbors, MN

Cycle

9/23

All-City Intercontinental Cyclocross Chmps

Burnsville, MN

Cyclocross

RevoX

9/2

Flambeau 40 Road Race

Park Falls, WI

Cycle

9/30

Clear Water, MN

Cyclocross

9/3

Flambeau 40 Time Trial

Park Falls WI

Cycle

9/30-10/1 BikeIowa CX Weekend

Des Moines, IA

Cyclocross

9/9

Jesse James Bike Tour

Northfield, MN

Cycle

10/4

Brooklyn Park, MN

Cyclocross

www.midwestevents.com

WNCX Angry Catfish

10/7

Donkey Cross

Centuria, WI

Cyclocross

10/8

MadTown Cross

Madison, SD

Cyclocross

10/8

Freewheel Bike CX

10/14-15 Green Acres Premium Cyclecross

Rockford, MN

Cyclocross

Lake Elmo, MN

Cyclocross

10/21

LGR p/b Tonka Cycle & Ski

Marine on St. Croix, MN

Cyclocross

10/28

KarmaCross

TBD

Cyclocross

Duluth, MN

Inline

INLINE 9/16

Northshore Inline Marathon/Half Marathon

ADVENTURE RACE 9/9

Uff-Da Mud Run

Grand Forks, ND

Adv Race

9/10

Apple Dash

Bismarck, ND

Adv Race Adv Race

9/15

Twisted Maze Run

West Salem, WI

9/16

Rugged Maniac

Taylor Falls, MN

Adv Race

9/16

Bounce and Not Break 5K

Maplewood, MN

Adv Race

9/30

Insane Inflatable 5K

Superior, Wi

Adv Race

10/14

Goliath Challenge

Hudson, WI

Adv Race

10/28

Hoot â&#x20AC;&#x2DC;n Holler Adventure Run

Rush City, MN

Adv Race

Minneapolis, MN

Expo

Wayzata, MN

Swim

11/17-19 Midwest Mountaineering Fall Adv Expo

SWIM 9/9

JJ Hill 2 Mile & 1 Mile

www.midwestevents.com

Eight events. And, now a USATF National Championship Race! September 30 marks the 16th running of the Birkie Trail Run Festival (BTRF) of events on the legendary hills of the famous Birkie Trail, home of the American Birkebeiner Nordic ski race. From the challenge and intensity of a 100K ultra marathon (for those doing the quick math…that’s over 62 miles in one day!), to the competition of a National Championship race, and the camaraderie of a 5k run/walk, an estimated 1200+ runners and trekkers will take to the Birkie Trail for a day of fun, adrenaline, and adventure. With eight trail events on the roster - including a marathon, marathon relay (3 or 6 person teams), half marathon, Nordic Trek, 5K run/walk, youth 5K (12 and under), 1K Kid’s dash, and a Dive for the Dirt obstacle course (free for kids), along with the 100K Ultra Marathon - there is an up north, blue sky, north woods trail experience available for every ability level. For anyone looking to break free from road-running, the Birkie Trail Run Festival is also a great crossover venue to take on the next adventure-filled challenge. The Birkie Trail Run Festival events, sponsored by Salomon, start and finish at Birkie Ridge Trailhead near Seeley, WI, and place runners and trekkers on some of the most scenic stretches of the award-winning Birkie Trail and single-track sections of the CAMBA (Chequamegon Area Mountain Bike Association) trail system, both nestled in the forests of northern Wisconsin. This year, the Birkie Trail Run Festival’s half marathon race is the designated 2017 USA Track and Field (USATF) Half Marathon Trail Run Championship Race which will draw the best of the best trail runners and elite athletes from across the nation. “We are honored to host a USATF National Championship and welcome America’s best runners to the beautiful trails of the north woods,” said Ben Popp, ABSF Executive Director. “Last year, Corrine Malcolm, USATF 50-Mile National Champion and Hayward, WI, native, won the Birkie Trail Run Marathon. We are excited to welcome America’s best long distance runners, like Corrine, to compete in this year’s half marathon championship. It’ll be an awesome day on the Birkie Trail!” Making the Birkie Trail Run Festival a weekend destination doesn’t end by simply adding more events or races. The weekend begins with a Vendor Festival at Birkie Ridge on Friday, and Saturday brings a full slate of races and entertainment for all. The BTRF post-race experience embodies a chill north woods vibe with hot & tasty food provided for event participants, ice-cold craft Birkie Brew-Ski amber ale, root beer on tap, live music, onsite camping, Mother Nature’s autumn splendor, bonfires, along with camaraderie and enjoyment to spare. The weekend is certainly bucket list worthy for any adventurous spirit looking for a weekend getaway. The Birkie marathon relay race continues to be a favorite with teams of 3 or 6 runners. By sharing the race, the course is broken up into shorter sections, one for each participant. Fun

Fact: the shortest leg on the 6-person relay team course is only 2.6 kilometers! From kitschy team t-shirts to post-race celebrations, it is an experience that relay teams come back for year after year. Perhaps best known for its signature American Birkebeiner Ski Marathon held each February, the American Birkebeiner Ski Foundation (ABSF), located in Hayward, Wisconsin, orchestrates the BTRF along with a full roster of year-round, events to promote a healthy, active skiing, biking, and running lifestyle for outdoor fitness enthusiasts. If youâ&#x20AC;&#x2122;re a runner, hiker, or trekker, the Birkie Trail Run Festival is calling you home. Itâ&#x20AC;&#x2122;s not too late to register! The American Birkebeiner Ski Foundation hopes to see you in the north woods soon! Visit www.Birkie.com/run to learn more.

www.midwestevents.com

scene in motion Park Point 5 Miler; Grandmas Marathon

Red, White & Boom; Twin Cities in Motion

YWCA Women’s Triathlon; YWCA Minneapolis

Red, White & Boom; Twin Cities in Motion

www.midwestevents.com

YWCA Women’s Triathlon; YWCA Minneapolis

Esprit de She; Life Time Fitness

Torchlight 5K; Life Time Fitness

Red, White & Boom; Twin Cities in Motion

Strive Taco John’s Run Baby Run; Dale Grambusch

Park Point 5 Miler; Grandmas Marathon

www.midwestevents.com

Torchlight 5K; Life Time Fitness New Brighton Stockyard Days; Leslie Ortiz

Gopher to Badger; Fred Sobottka

New Brighton Stockyard Days; Leslie Ortiz

Liberty Triathlon; Fred Sobottka

Torchlight 5K; Life Time Fitness

Park Point 5 Miler; Grandmas Marathon

Liberty Triathlon; Fred Sobottka

Torchlight 5K; Life Time Fitness

www.midwestevents.com

Benefits of Trail Running By Chris Sanville

If you’re like me, you live in a world of paved surfaces. You drive on asphalt to work. You walk the dog on concrete. You run on a slightly slanted shoulder of your local roads, or if you’re lucky, the gravel and dirt just off to the side. Maybe you have a few city parks to provide relief from the relentless pounding. Or maybe you’re one those people helping to pave that tiny runner’s trail right next to the sidewalk, a half step above the black top to your left and the cement to your right. A growing body of research over the last few years points to some the differences you can experience if you have the chance to leave your paved world and hit the trail. One of the biggest differences that runners experience when on the trail is what kind of system their body uses. Trail running gives us the opportunity to build a different kind of strength. Recent research* found that the energy used trail running uphill was less important to overall performance than muscle strength. This might be because of some of the differences between pavement and trails. As other work** shows, when running on woodchips compared to concrete or track surface, you need to change up how you place and load your foot, using different muscles than you might normally on the pavement. Another 2016 study*** found that while running downhill, placing your foot in different ways changed the type of impact felt by your legs. We already know to incorporate cross training into our exercise routines; biking, swimming, rollerskiing instead of just running all the time. Consider using your muscles differently by mixing in some trail running too. So if you’re looking to switch up your training a little bit, maybe beef up your legs or change up the muscles you use, hit the trail. See if you can get out to the country a little bit where you can enjoy the number one benefit of trail running: the trail itself. *Balducci P, Clémençon M, Trama R, Blache Y, Hautier C. Performance Factors in a Mountain Ultramarathon. Int J Sports Med. 2017 Aug 10. doi: 10.1055/s-0043112342 ** Schütte KH, Aeles J, De Beéck TO, van der Zwaard BC, Venter R, Vanwanseele B. Surface effects on dynamic stability and loading during outdoor running using wireless trunk accelerometry. Gait Posture. 2016 Jul;48:220-225. doi: 10.1016/j.gaitpost.2016.05.017. Epub 2016 Jun 17. *** Giandolini M, Horvais N, Rossi J, Millet GY, Samozino P, Morin JB. Foot strike pattern differently affects the axial and transverse components of shock acceleration and attenuation in downhill trail running. J Biomech. 2016 Jun 14;49(9):1765-71. doi: 10.1016/j. jbiomech.2016.04.001. Epub 2016 Apr 8. .

www.midwestevents.com

Chris Sanville is a Nordic skier who compromises during the summer, fall and spring by biking along the St. Croix River as much as possible and running in Minnesota’s beautiful State Parks. Chris has coached Nordic Skiing in Alaska, New Zealand and Minnesota.

TRY ONE OF OUR FOUR NEW EVENTS!Â REGISTER AT WWWW.ANDERSONRACES.COM MIDWEST EVENTS SPECIAL USE CODE: MWESAVE5

5k ꟾ Fun Run Grab your best costume and join us! Kids Coat Drive: Bring your gently used Fall/Winter kids coats to donate to those in need • Friday, October 27th, 2017 in White Bear Lake, MN • www.trifitnesswbl.com/scareinwhitebear ꟾ #ScareInWhiteBear

10k ꟾ 5k ꟾ Fun Run Join us in an outpouring of love for our community! Bring food or cash donations. All donations go to help local food shelves. Raffle: We’re raffling off a HUGE list of prizes for donators! • Thursday, November 23rd, 2017 in White Bear Lake, MN • www.trifitnesswbl.com/fastbeforethefeast ꟾ #FastBeforeTheFeast

1/6 Resolution Solutions 5k*

7/7 Brews Cruise

2/3 Beat The Freeze

7/28 Turtleman Triathlon**

2/17 Half Fast Half*

8/11 St. Paul Tri

4/21 Campwannarunamileoremore*

8/25 My First Tri August

5/5 Cinco Du Mayo

9/8 Square Lake Sprint

5/19 Oakdale Spring Classic Du

9/9 Square Lake Half**

5/26 Cocker Crawl

9/16 One Last Tri

6/3 New Bri Tri**

10/6 Fall Classic Du

6/15 Manitou Days

10/26 Scare in White Bear

6/23 My First Tri June

11/22 Fast Before the Feast

*Series 1, **Series 2, Red are new in 2018, dates are subject to change

Thanks for the memories, Randy!

However, you haven’t seen the last of him yet! Randy will be timing all of our races in 2018!

www.trifitnesswbl.com ꟾ 1338 Hwy 96 E, White Bear Lake, MN 55110 ꟾ 651-426-1919 ꟾ FB/Twitter: @TrifitnessWBL

Dirty Races By Kris Swarthout photo courtesy Fat Tire Triathlon

How many of you loved to get dirty without any thought when you were a kid? I know I was one of those boys who could care less how clean my hands were or how messy my hair was. My 2 year old daughter London is a big fan on a show called “Peppa Pig”, in the show Peppa loves to play in “muddy puddles”. As a father I cringe at the thought of yet another scrub down before dinner or bed time, but hey, she loves it so we let it go. As grown ups we have taken that love of getting out there in the dirt and shelved it. Think about how you felt when you say it was raining before your last bike ride or training run. Now take that feeling to an extreme and ask how you would feel about racing in the dirt. Many people are getting into “dirty races” like tough mudder etc. but what is holding you back from doing an off road triathlon? X-Terra has supported an series of events for the past and they are a blast. How do they benefit you as a dry pavement, straight line triathlete? Great question. You know I have talked about the linear tendencies of triathlon and how by not diverting off the beaten path you open yourself up to injury by not training fine stabilizer muscles in the legs and feet, well here is your chance to go off the path. Your swim will be probable the same since water is water, but after you exit, this is where things get fun. Fat bikes, mountain bikes, cyclocross bikes, or gravel bikes are all good choices here. Think about maybe wearing gloves and a good set of eye protection. Expect to see lots of twist, turns and off camber hills. These may be scary at first, but every time you navigate an obstacle you are increasing your bike handling skills. This means that the next time someone crashes in front of you or you have to make a quick move to avoid a water bottle, you are not going to hit the deck. It will be just another thing out there for you.

Your run will be nowhere near any clean paved paths. You’re gonna see dirt, roots, hills, maybe even a swamp. Why is this good, because while you are bouncing around and stepping up and over stuff you are working on those stabilizer muscles which help prevent you from injury the next time you step off that curb you did not see. Again, this is making you better by pushing you into another level of concentration and technique execution. As a result you will surely get dirty, muddy, smelly and you may even eat a bug or two. So put an off-road race on your calendar. If you can’t find a triathlon, step into the single sport venue and take each of our three disciplines on one at a time. 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 Barracuda Aquatic Club Bloomington, Shakopee, MN Jeff Lee MNFEDCUDAS@aol.com 952/884-3703

Fastjet Masters, Fastjet Competitive Swim Team and Foss Swim School Mon/Wed/Fri 6:00 – 7:00 am 12440 Aberdeen St. NE Blaine, MN 55449 763/398-3399 www.fossswimschool.com

Hudson Area Masters

North Suburban Aquatic Club/NSAC

I Swim Masters Team

Tri Fitness

Hudson, WI Bob Young 630/885-8442 www.hudsonswimteam.org ryoung1064@yahoo.com

6545 Flying Cloud Drive Eden Prairie, MN Teresa Briest, 612/226-8720 www.iswimllc.com

Year round programs for all ages, including Masters, mornings & evenings. Mounds View School District Pools www.nsmakos.org

White Bear Lake, MN Vicki Ostendorf 651/426-3619 vicki@trifitnesswbl.com

Minneapolis YWCA Otters

Minneapolis YWCA Locations- Downtown, Midtown, Uptown. Ages 18-80, All Levels Dave Cameron, 612/215-4224 www.ywcampls.org/fitness/ swimming_and_aquatics/masters_swim_team www.midwestevents.com

WHITE BEAR LAKE, MN

- High-quality printing - Low prices - Fast turn-around - Family-owned - Great service

WWW.FRONTRUNNERSCREENPRINTING.COM INFO@FRONTRUNNERSCREENPRINTING.COM / (763)200-7987

800-255-4120 · CUSTOM & STOCK · DIGITAL PRINTING · PRINTED ON TYVEK ® · QUICK TURN-AROUND · MANY MANY OPTIONS!

www.midwestevents.com

DOWNLOAD CATALOG

What Is Forest Bathing?: Or, Can Running In The Woods Improve Your Health?! By Dr. Marie-Christine Leisz photo courtesy Jenn Barnett

Over the years I have written several articles about the benefit of trail running. I have explained that running on trails, as opposed to roads or sidewalks, is great for many reasons. In my clinical experience, trail runners complain of fewer overuse injuries compared to their roadrunning peers. This may be due to the nature of the surface. When you run on hard sidewalks or roads, the surface is usually regular and consistent. Even if there are hills on the road, each step taken is pretty much the same and there is little variability in the muscle groups used. The hamstrings and quads are active, but the gluteal muscles – the important stabilizers of the pelvis, hips and knees – are not recruited as much. This imbalance in muscle function is likely related to overuse injury. Trails are usually softer and easier on the legs. Trails are also more irregular and every step is different. More muscle groups in the body are recruited running trails and no one group is overused. The muscles of the legs, including the gluteals, work in better balance to keep you upright. Getting all these muscles actively recruited, may lessen risk of overuse injury. If you have a heavy heel strike running on the road, increased force is generated each time your foot hits the ground. These forces, combined with the lack of variability, also contribute to overuse injury. Adopting a mid-foot strike decreases the force generated and also leads to better recruitment of the all-important gluteal muscles. Less force generated equals lower risk of injury. When you run on uneven trails, you naturally adopt a shorter stride leading to a mid-foot strike and your cadence will increase to maintain speed. But, there may be more compelling evidence to recommend trail running especially in a wooded setting. It appears that exposure to a forest can positively affect your physical and mental health in other ways too. Scientists in Japanese have done extensive research on what they call, shinrin-yoku or forest bathing. They have found such positive effects from time spent in the woods that forest bathing is actually part of the Japanese National Health System.

Forest bathing involves spending short amounts of time sitting or exercising in a forest. Participants are encouraged to clear their minds, notice the colors of the sky and the foliage, listen to the birds and wind in the trees. They call this, taking in the “atmosphere”. Regular forest bathers reported improved mood and their doctors noticed they were getting healthier too! Researchers became intrigued and have studied forest bathers for the last 30 years. They found that subjects exercising in a forest setting have lower blood pressure and heart rate than their urban counterparts doing the same kind of exercise. To explain these findings, they looked further, studying physiological response to time spent in the woods. They found that forest bathers had lower blood glucose levels and had modification in the 2 parts of the autonomic nervous system, which is associated with heart rate and blood pressure regulation. The hormones associated with the sympathetic - or stress fight or flight system - were down-regulated while the parasympathetic, or relaxation nervous system hormones, were increased. Scientists also found that these subjects had increased natural killer cell activity, which is an indicator of a healthy immune system. Subjects in other studies were found to score lower on stress indicators and report a greater feeling of well-being after forest exercise. What causes these positive effects? It is speculated phytoncides, a chemical secreted by trees, may be the cause. These chemicals have been found clinically to boast the immune system in animal studies. Other researchers feel

that time spent in nature is just conducive to true relaxation, thus lowering stress. Whatever the cause, please consider your own version of forest bathing; trail running in a forested setting. It will benefit your mind as much as your body!

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 www.allina.com/ahs/ski.nsf/page/running_endurance

www.midwestevents.com

It’s Race Day! Nutrition Tips for Going the Distance by Val Schonberg photo courtesy Jenn Barnett

Whether your goal is a 5K or a 100K Ultra Marathon, proper nutrition and hydration can make or break your race experience. There isn’t one perfect pre-race meal, and nutrition plans vary widely, even among the most elite athletes. However, there are some consistent nutrition recommendations and strategies that may prevent you from jumping from one idea to another “hoping” to find something that will improve performance.

Good Nutrition = Training Nutrition!

Whatever your goal, good nutrition starts long before race day. Just as your training plan needs to prepare you by building strength, power and distance, a solid nutrition plan also needs to be practiced daily. In the few days leading up to your event, continue to follow your plan, consuming familiar foods and a carbohydrate-rich diet. Focus on hydration, consuming fluids throughout the day and avoiding alcohol. The day before your race, enjoy a moderately sized dinner that is “normal” food for you and avoid overeating the night before the race, especially fried, high fat or spicy foods. Distance athletes may want to limit high fiber foods in the day prior to their event, i.e. beans, barley, high fiber bread and vegetables, to reduce the risk of gastrointestinal issues during the race. Race Day Nutrition Initial energy for your race comes from the foods eaten prior to your race and glycogen stores that are readily available in the muscle. Carbohydrate from foods, such as bread, potatoes, fruit, cereal, and rice, is broken down into glucose in the digestive tract and then stored in muscle in the form of glycogen. The amount of carbohydrate an athlete needs to consume in the pre-race meal and during the event depends on many factors, such as body weight, race duration and intensity of exercise. Pre-Race Meal/Snack The purpose of the pre-race meal and snack is to top off carbohydrate stores in the body and ensure you are well-hydrated going into your event. The recommendation is for athletes to consume about ½ to 1.5 grams of carbohydrate per pound of body weight (or 1-4 g/kg) one to four 20 www.midwestevents.com

hours before your race. Therefore, for a 150-lb runner, a breakfast (2-3 hours before) with 2 slices toast with peanut butter and jelly, piece of fruit, and a couple eggs, would provide about 150 grams of carbohydrate. A pre-race snack, 30 mins to 1 hour before, with 30 grams carbohydrate (i.e. well-tolerated electrolyte beverage and a banana or energy gel/chew) provides additional energy and helps to spare glycogen. For athletes who may be prone to gastrointestinal distress or prerace jitters, there are a variety of liquid meal supplements that individuals could experiment with during training. During the Race There is significant evidence that adequate intake of carbohydrate is associated with better performance and depletion of these stores is associated with fatigue and other performanceinfluencing factors, such as pacing and concentration. For events greater than one hour, an intake of 30 to 60 grams (or 100 to 200 calories) of carbohydrate per hour is recommended by the American College of Sports Medicine (ACSM). This translates to 20 fluid ounces of a sports drink or juice, an energy bar, or a whole banana. For ultra-endurance exercise lasting greater than 2 ½ hours, higher intakes of carbohydrate (up to 90 grams per hour) are necessary for better performance. Keeping snacks accessible is important. Distance athletes may choose to have foods placed at various spots and mile markers on the course to prevent crashes.

Fluids and Hydration

Dehydration is the leading cause of fatigue for the endurance athlete. Minor dehydration impairs concentration, coordination, reaction time, and stamina. Loss of only 2% of body weight from sweat and respiration during activity negatively affects performance, tolerance of activity, and cognitive function. Most helpful is for endurance athletes to learn their sweat rate – long before race day – and know their specific hydration requirements. Pre-exercise: Drink approximately 16 oz (2 cups) of fluid about 2 to 4 hours before exercise to promote adequate hydration and allow time for excretion of excess

water. Immediately before event: drink another 6-8 oz of water or sports drink. During Event: Drink early and at regular intervals to replace water lost through sweat. Most athletes benefit from an intake of about 12 to 24 ounces per hour, but varies based on an individual’s sweat rate, climate, and other race conditions. For athletes with high sweat rates, salty sweat or participating in races longer than 2 hours or in very hot or humid weather, additional sodium and potassiumcontaining foods, such as bananas, pretzels, and/or sports drinks/electrolyte beverages need to be ingested to avoid hyponatremia or low blood sodium. Recover: Restore, Replace and Repair Rehydration is vital to recovery following any distance event. Ideally, you have replenished water (sweat) lost during your race. However, when you reach the finish, continue to drink water or a sports drink to quench your thirst or until urine is pale. Within 30 to 60 minutes, have a snack that includes carbohydrates (to replace glycogen) and protein (to repair muscle tissue). Examples of recovery snacks include low-fat chocolate milk; fruit and yogurt smoothie; trail mix with cereal, dried fruit and nuts; or peanut butter and banana sandwich. Finally, follow-up with a healthy meal that includes a balance of proteinrich meats, vegetables and whole grains that will continue to restore and repair essential nutrients lost during activity while helping your body repair and recover quickly to keep you healthy for longterm success in your sport and wellness goals. Reference: Thomas, D. Travis, et al. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics, 2016.

Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) 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.