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SPORTS | FITNESS | OUTDOORS

MIDWEST EVENTS NOV/DEC 2017

Race & Event Calendar

Holiday Gift Guide

6 Reasons to Start XC Skiing Yoga for Strength, Flexibility and Mobility Savoring the Holidays - Spice it Up www.midwestevents.com


Your family’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 Minneapolis’ Thanksgiving day tradition.

T U R K EY DAY- 5 K .COM


We're Cold Enough... Are You Bold Enough?

Freeze Yer Gizzard January 20th, 2018 Blizzard Run 5K & 10K Runs

Race held during Icebox Days Winter Festival January 17-21, 2018

International Falls, Minnesota Online Registration at Freezeyergizzardrun.com For info & registration call: 800-325-5766 or 218-283-9400 ifallschamber.com


04 Race and Event Calendar 06 Six Reasons Why You Should Start XC Skiing Now 08 What to Get the Triathlete in Your Life 10 Scene in Motion


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 Gaby Bunten Dr. Marie-Christine Leisz Dr. Crystal Neal Val Schonberg

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

14 2017 Holiday Gift Guide 16 Yoga for Strength, Flexability, and Mobility 20 Savoring the Holidays - Spice it Up!4 10 Scene in Motion

On the Cover and This Page: Green Acres Cyclocross; Jenn Barnett Photos

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

Congratulations to Lynn Weatherson- winner of the Birkie Trail Run race entry and Katie Matzke - winner of the Chocoholic Frolic 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.

RUN Date

Events

Location

Type

2/3/18

Beat the Freeze Biathlon

White Bear Lake, MN

Biathlon

11/25/17

Moustache Run

Minneapolis, MN

Run

12/17/17

Snowshoe Scurry Race 1, 5K,10K

Middleton, WI

Snowshoe

11/25/17

Cottage Grove Turkey Trot 5K, Kids Run

Cottage Grove, MN

Run

1/6/18

Sisu Ski Fest

Ironwood, MI

Snowshoe

12/2/17

Red Flannel Run

St. Paul, MN

Run

1/7/18

Snowshoe Scurry Race 2, 5K,10K

Middleton, WI

Snowshoe

12/2/17

Snowflake Shuffle 5K

St. Joseph, MN

Run

1/6/18

Sisu Ski Fest 5K, 15K, 31K

Ironwood, MI

XC Skiing

12/2/17

Jingle Bell Run for Arthritis

West Des Moines, IA

Run

1/7/18

City of Lakes Pre-Loppet

Minneapolis, MN

XC Skiing

12/2/17

Jingle Bell Run for Arthritis

Duluth, MN

Run

1/14/18

Birkie Tour

Hayward, WI

XC Skiing

12/2/17

Jingle Bell Run for Arthritis

Fargo, ND

Run

XC Skiing

12/3/17

Ugly Sweater Dash 5K

St. Louis Park, MN

Run

Run

12/9/17

Jingle Bear Run 5K & Kids Run

White Bear Lake, MN

Run

Run

12/9/17

Scheels Santas on the Run

Rochester, MN

Run

Run

12/9/17

Jingle Bell Run for Arthritis

Davenport, IA

Run

Run

12/9/17

Reindeer Run

Minneapolis, MN

Run

12/9/17

Bismarck Santa Run

Bismarck, ND

Run

12/16/17

Jingle Bell Run

Northfield, MN

Run

12/25/17

Joyful 5K

St. Paul, MN

Run

12/31/17

Resolution Run

Apple Valley, MN

Run

12/31/17

Resolution Run

Maple Grove, MN

Run

12/31/17

Resolution Run

Rochester, MN

Run

1/1/18

Hopeful 5K

St. Paul, MN

Run

1/1/18

Fresh Start 5K

Eden Prairie, MN

Run

1/1/18

New Year’s Day Hopeful 5K

Maple Grove, MN

Run

1/1/18

Life Time Commitment Day

Various Cities

Run

1/6/18

Resolution Solutions 5K

White Bear Lake, MN

Run

1/7/18

Zoom! Yah! Yah! Indoor Marathon

Northfield, MN

Run

1/20/18

Freeze Yer Gizzard Blizzard Run

International Falls, MN

Run

1/27 to 2/4/18 City of the Lakes Loppet 11/4/17 11/4/17 11/4/17 11/5/17

Chick-uamegon Women’s 5K 10K Sandy’s Donut Run KSNA Turkey Trot Kowalski’s Strive 10 Miler & 5K

Minneapolis, MN Ashland, WI W. Fargo, ND Cedar Rapids, IA White Bear Lake, MN

11/5/17

Chocoholic Frolic

St. Paul, MN

Run

11/5/17

Halloween Hot Chocolate Race 5M, 5K, Kids Run

Des Moines, IA

Run

11/6/17

Electrion Day 5K

St. Paul, MN

Run

11/8/17

Y Run 5K & 10K

Minneapolis, MN

Run

11/11/17

623 Foundation 5K Walk/Run/Kids Run

Roseville, MN

Run

11/11/17

Veterans USA 5K

St. Paul, MN

Run

11/11/17

Boundary Waters Bank Half Marathon

Ely, MN

Run

11/11/17

Chaska Turkey Trot 5K, Kids Run

Chaska, MN

Run

11/11/17

Girls on the Run 5K

St. Paul, MN

Run

11/11/17

Girls on the Run 5K

North Liberty, IA

Run

11/12/17

Madison Full and Half Marathon

Madison, WI

Run

11/12/17

Christmas Tree Skirt Dash

Sioux Falls, SD

Run

11/12/17

Gobbler Grind Marathon/Half Marathon/5K

Lenexa, KS

Run

11/18/17

Stride & Veterans 5K

Mankato, MN

Run

11/18/17

Jingle Bell Run for Arthritis

St. Paul, MN

Run

11/18/17

Dakota Fitness Turkey Trot 5K

Prior Lake, MN

Run

11/23/17

Tonka Turkey Trot

Minnetonka, MN

Run

11/23/17

Beast 2 Feast 5K

Minneapolis, Mn

Run

11/23/17

Drumstick Dash

Minneapolis, MN

Run

11/23/17

Chequamegon Bay Turkey Trot

Washburn, WI

Run

11/23/17

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

White Bear Lake, MN

Run

11/23/17

Lifetime Turkey Day 5K

Minneapolis, MN

Run

11/23/17

Gobble Gallop

Duluth, MN

Run

11/23/17

IRIS Turkey Trot 5 & 10K

Faribault, MN

Run

11/23/17

Burn the Bird 5K/10K

Fargo, ND

Run

11/4/17 12/9/17

11/23/17

Gobble Gait

Hastings, MN

Run

11/23/17

Giving Thanks 5K

Maple Grove MN

Run

11/23/17

Turkey Let 5K

Willmar, MN

Run

11/23/17

St. Paul Turkey Trot 10K, 6K

St. Paul, MN

Run

11/23/17

Cyctic Fibrosis Assn. Turkey Trot

Bismarck, ND

Run

11/23/17

Gobble Wobble Family Races

Rochester, MN

Run

11/23/17

Des Moines Turkey Trot

Des Moines, IA

Run

11/23/17

Thanksgiving Day Turkey Trot

Dubuque, IA

Run

11/23/17

Rochester Turkey Trot

Rochester, MN

Run

11/23/17

Wild Turkey Wattle

Otsego, Mn

Run

11/25/17

Jingle Bell Run for Arthritis

Sioux Falls, SD

Run

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TRAIL RUN 11/4/17

Fall Back Blast 50K, 25K, 12.5K

Eau Claire, WI

Trail Run

11/5/17

Rocky’s Run-Cross Country

St. Paul, MN

Trail Run

11/11/17

Tiger Trail 5K

Minneapolis, MN

Trail Run

11/12/17

5k Trail Rivet Run/Walk

Superior, Wi

Trail Run

11/12/17

Wolf Pack Trail Run & Relay

Kenosha, WI

Trail Run

11/23/17

Turkey Day Trail Trot

St. Paul, MN

Trail Run

12/2/17

Sycamore 8

Johnston, IA

Trail Run

12/9/17

Hateya Trail Run

Kenosha, WI

Trail Run

Icebox 480

River Falls, WI

Ultra

Hitchcock Experience 50M/100M

Honey Creek, IA

Ultra

ULTRA

TRIATHLON 1/27/18

King Boreas Winter Triathlon

St. Paul, MN

Winter Tri

1/21/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

2/18/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

3/18/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

4/8/18

YWCA of Minneapolis Indoor Tri

Minneapolis, MN

Triathlon

Ankeny, IA

Cycle

CYCLING 11/11/17

AW SH*T Ride


FAT TIRE 11/18/17

Faturday - Theodore Wirth

Minneapolis, MN

Fat Tire

11/25/17

The Pie Burner

Hastings, MN

Fat Tire

12/16/17

Solstice Chase

St. Croix Falls, WI

Fat Tire

1/3/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/5 to 7

Cuyuna Fat Bike Weekend

Crosby, MN

Fat Tire

1/6/18

Norpine Fat Bike Classic

Lutsen, MN

Fat Tire

1/10/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/17/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/20/18

Get Pfat with Pat #1

Bloomington, MN

Fat Tire

1/20/18

Fat Bike Rennet

Bloomington, MN

Fat Tire

1/20/18

Frosted Fatty

Duluth, MN

Fat Tire

1/24/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

1/27/18

Faturday - Lake Rebecca

Rockford, MN

Fat Tire

1/27/18

Get Pfat with Pat #2

Bloomington, MN

Fat Tire

1/27/18

Powder Keg Snowshoe & Fat Bike Races

Eau Claire, WI

Fat Tire

1/28/18

B-B-BRRR

Fargo, ND

Fat Tire

1/31/18

Fat Bike Wednesday

Maplewood, MN

Fat Tire

2/1/18

Frozen Frolic Series

Champlin, MN

Fat Tire

2/2/18

Freewheel Bike Fat Thursday Cyclocrit

Spring Park, MN

Fat Tire

2/2 to 3

45NRTH Whiteout

Crosby, MN

Fat Tire

2/4/18

Penn Cycle Fuoli Fat Tire Loppet

Minneapolis, MN

Fat Tire

2/7/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/10/18

Fatbike Frozen 40

Champlin, MN

Fat Tire

2/10/18

Ham Lake SnowBowl Fat Tire Race

Ham Lake, MN

Fat Tire

2/11/18

Fat Bike Vasaloppet

Mora, MN

Fat Tire

2/14/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/17/18

45NRTH Polar Roll

Marquette, MI

Fat Tire

2/21/18

Fat Wednesday Bike Races

Maplewood, MN

Fat Tire

2/24/18

Faturday - Elm Creek

Champlin, MN

Fat Tire

2/25/18

Bikecicle Fatbike Race

Grand Forks, ND

Fat Tire

Eau Claire, WI

Mtn. Bike

MOUNTAIN BIKING 11/4/17

Fall Back Blast

CYCLOCROSS 11/4 to 5

Fulton Star Cross

Crystal, MN

Cyclocross

11/11 to 12

MNJRC Croix Cross

Hudson, WI

Cyclocross

11/18 to 19

MN State Cyclocross Championships

Crystal, MN

Cyclocross

11/10 to 12

Frosty Cross

Le Mars, IA

Cyclocross

11/18to 19

Twisted Cross

Cedar Falls, IA

Cyclocross

11/25/17

Iowa State Cyclocross Championships

Altoona, IA

Cyclocross

11/26/17

Cross Fer Tots

Cambridge, MN

Cyclocross

Dubuque, IA

Adv Race

ADVENTURE RACE 1/14/18

Triple D Endurance Race

EVENT 11/17 to 19

Mdwst Mountaineering Outdoor Adventure Expo Minneapolis, MN

Event

1/5 to 6

Sandstone Ice Festival

Event

Sandstone, MN

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Six Reasons Why You MUST Start Nordic Skiing This Winter! By Dr. Marie-Christine Leisz photo courtesy Jenn Barnett

Winter in the upper Midwest can be long, especially if you don’t enjoy cold-weather outdoor activities. One of the best ways to learn to love winter is to take up a winter sport. If you are a runner, cyclist or triathlete, consider Nordic skiing. I can honestly say, learning to Nordic ski 8 years ago changed my life! I actually count the weeks during the winter I’ll be able to ski and I am so sad to see April come and the snow disappear! I am writing this article to convince my non-skiing readers that this is the winter to start! 1. Nordic skiing is a FULL body work out: Whether you classic or skate-ski, utilizing literally every muscle group of the shoulders, arms, core, upper and lower legs. Nordic skiing is a low impact activity and is easy on the joints and soft tissues. Brisk Nordic skiing can burn up to 1000 calories an hour and if you have not skied before, you will be amazed how much you sweat if you are over-dressed. This is why Nordic skiers are comfortable in a skin suit on a really cold day. This high metabolic demand accounts for the incredible health benefits noted below and is a great way to control that annoying winter weight gain. 2. Health Benefits: Nordic skiers are healthier than their peers! Dr. Paul Anderson and colleagues at Mayo Clinic, published an article in BioMed Central, July, 2017, entitled, “Health Status and Behaviors amount Citizen Nordic Skiers in the United States. They studied 23,000 skiers who had participated in the races at the American Birkebeiner in Hayward, Wisconsin. 88% of these athletes reported very good health. They had lower rates of obesity, depression, less tobacco and alcohol use and 06 www.midwestevents.com

greater fruit and vegetables consumption. They had a much higher level of fitness than their peers, most working out more than 150 minutes per week. 3. Families can do it together: Unlike downhill skiing, kids can keep up with their parents Nordic skiing. Most kids can start skiing without poles at age 3, walking on the snow with skis. They will gradually adopting skate-style skiing as they pick up speed. You can take kids younger than 3 in a pulk, or light-weight covered sled that attaches to an adult skier with aluminum bars and a waist belt. Minnesota Youth Ski League is a wonderful non-profit offering ski lessons and other events for kids ages 4-14. Check their website more information. Even the family dog can get in on the act by skijoring with you! 4. Nordic skiing is economical: New or good quality used Nordic ski equipment is not expensive and will last for years. Most families with growing kids sell or trade outgrown gear for gently used, new-to-them equipment at ski swaps. If you aren’t sure you will like Nordic skiing, there are lots of places in the Twin Cities to rent equipment. There are also lots of places in the Twin Cities area to ski and access to Nordic ski trails is usually free or very low cost. A Minnesota Ski Pass, allowing entry to the State Park Nordic trail system, is a bargain at $20 a year. 5. Easy to learn but continuously challenging: The best way to learn to love Nordic skiing is to learn to do it right from the get-go. Both skate and classic style require the ability to start, propel with weight drop and shift, climb and descend hills and stop safely. Taking a few

lessons is the most efficient way to acquire these skills correctly and can be the difference between slow shuffling and effortless kicking and gliding. Once you master these skills, you will find you get better every time you ski. 6. Ultimate stress reliever: Clean, quiet, fresh, relaxing but at the same time, thrilling. This is how I describe Nordic skiing. Like running and cycling, Nordic skiing is a silent sport, relying on self-propulsion without crowds, motors or noise. You will hear the sound on your breathing, your skis on the snow and the wind in the trees. It is a mind and body revival. So I hope I have convinced you to give Nordic Skiing a try. I guarantee it will round out your year-round fitness repertoire! Now… if we just get some snow!

Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance


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Triathlete Gift Guide by Gaby Bunten

Black Friday and Cyber Monday is right around the corner and many of us are stumped year after year, about what to get our loved ones. Well, if you have family, friends or significant others that may dabble in triathlon, this is your lucky day! Here is a crash course to gifts for your triathlete in 2017/2018.

The gift of tech! Garmin Forerunner 935 Price: $489.95 (Amazon.com)

This is the upgrade to Garmin’s previous, 735 xt. It possesses the slim and sleek qualities of its predecessor, but packs a bigger punch. This new model is ideal for both runners and triathletes alike. One of its best new features is a small pod that clips onto the owner’s waistband during runs and provides data about running economy. Users will see statistics regarding cadence, stride length, ground contact balance, vertical oscillation, vertical ratio, and ground contact time. This is particularly helpful for serious runners or triathletes who are looking to improve their form and maximize their effectiveness. Whatever you may be training for, the 935 considers the amount you train and compare’s that to your actual improvement over time, providing AWESOME feedback. Are you overtraining or undertraining? What adjustments should you make to reach your goals? My take? It’s worth the upgrade!

Halo Neuroscience Price: $599 Halo Sport System (www.haloneuro.com) What is Halo Neuroscience? Well, according to Daniel Chao, the co-founder and chief executive of Halo, “The idea behind Halo’s headset is to apply light pulses of energy to the brain’s motor cortex. That stimulates the cortex and when paired with athletic training, the process can lead to better strength, explosiveness, and skill.” In my opinion, this hot new piece of tech is truly onto something! The mind is an untapped enhancement for training purposes. Athletics are more than a physical feat; they are a mental feat as well. And, Halo is at the forefront of creating a niche market for this side of training. It’s a hefty price, but in my mind, well worth the investment for your serious athlete.

Look good, feel good! Santini’s Fall Winter Cycling https://www.santinisms.it/us/fall-winter-2018-woman-209 I’m particularly excited about this gift for your loved ones! Santini is an Italian company. Why are they awesome? They make all of their products in house! Even their materials are sourced from Italy. Their 2017/2018 Winter Cycling gear is colorful, functional, warm and most importantly, comfortable! It’s a great gift for your fat tire rider, late fall cyclist/cyclocross athlete or anyone who wants to stick it to Midwest winters and get outside!

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The best way to their heart is through their stomach… Vital Proteins Collagen Peptides Price: $48.00 for 20 oz

Collagen is an animal-based protein supplement that is derived from bones, skin and tendons from beef, pork and fish. Its benefits include skin, hair, nail, muscle, tendon, ligament, cartilage and blood cell regeneration. The rejuvenation is made possible from collagen’s amino acid profile; glycine, lysine and proline. All of which support cell growth! YAY! This is a product that I use in smoothies, make with blender coffee or make energy bites with. It’s versatile and a great source of protein! My favorite flavor is the Vanilla & Coconut water variety.

Clif Nut Butter Bars Price: $30.24 for a Variety Pack of 16 (www.shop.clifbar. com) If you have not tried one of Clif’s new Nut Butter Bars, I dare you not to fall in love with them! Personally, I have an obsession for nut butter, so these are right up my alley. These are great for before, during or after your workouts. They come in several varieties, such as; Chocolate Peanut Butter, Blueberry Vanilla Almond Butter, Chocolate Hazelnut Butter, Peanut Butter, Banana Chocolate Peanut Butter, Coconut Almond Butter and Caramel Chocolate Peanut Butter.

Picky Bars Performance Oatmeal Oatmeal is and always will be a favorite, hearty breakfast for the endurance sport lover. Jesse Thomas, Professional Triathlete and owner of Picky Bars, has just launched via Kickstarter their new Performance oatmeal. It has a whopping 10 grams of protein to help fuel or refuel your workouts, while being low in sugar, as well as having a healthy dose of fat and fiber. The three new flavors are; How ‘Bout Dem Apples (apples, cinnamon, chia and ginger), Can’t Beet Chocolate (beet, cacao, chia and almond) and Game, Set, Matcha! (Matcha, Goji Berries, Pepitas, and Cardamom). Can you say yum? https://www.kickstarter.com/projects/performanceoatmeal/picky-bars-newperformance-oatmeal

There you have it, folks, from tech, to recovery tools, new digs and new snacks, these gifts are some of the hottest things on the market at the moment. No matter the budget or the needs of your triathlete, there will be something to their liking in this buyer’s guide! Whether you win them over through their taste buds, or you gift them the gift of garb, they will be sure to thank Santa Claus.

Gaby holds a Bachelors of Science in Kinesiology from Iowa State University. She grew up in the pool, competitive swimming for over 9 years. But, during college she transitioned to triathlon and has been competing for six years. As an athlete she has accumulated USAT All-American rankings, podium finishes at USAT Group Nationals and Age Group ITU World Championships, as well as competing at the 70.3 World Championships. Three years ago, Gaby began her coaching career to help spread the love and her knowledge for the sport to others. She works for Final K Sporting Services. Contact her at gabunten@gmail.com for comments, questions or coaching inquiry.

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scene in motion Green Acres Cyclocross; Jenn Barnett

TCO Vikings 5K; Courtesy Minnesota Vikings

Minnesota Mile; Courtesy Grandma’s Marathon

Green Acres Cyclocross; Jenn Barnett

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Green Acres Cyclocross; Jenn Barnett

Ely Marathon; Root River Photography


Get Your Rear in Gear; Orfield Photography.

Tour de Hugo; Midwest Events

Twin Cities Marathon; Twin Cities in Motion

Bemidji Marathon; Midwest Events

Birkie Trail Run & Trek; American Birkebeiner Ski FoundationŠRandolph

Bemidji Marathon; Midwest Events

Running of the Bays; FLASHFRAME

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Walk to End Alzheimer’s; Mark Chamberlain

Get Your Rear in Gear; Orfield Photography. Tour de Hugo; Midwest Events

Birkie Trail Run & Trek; American Birkebeiner Ski Foundation©Randolph

TCO Vikings 5K; Courtesy Minnesota Vikings Running of the Bays; FLASHFRAME

Hopkins Triathlon; Midwest Events

Hopkins Triathlon; Midwest Events

Salomon Autumn Trail Series; Courtesy Kevin Chem

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Walk to End Alzheimer’s; Melissa Buss


Minnesota Mile; Courtesy Grandma’s Marathon

Twin Cities Marathon; Twin Cities in Motion

Green Acres Cyclocross; Jenn Barnett

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

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2017 Holiday Gift Guide for Athletes Vyper 2 Hperice The VYPER 2.0 is the next generation of the world’s most powerful vibrating fitness roller. The latest innovation by Hyperice is now stronger, sleeker, and even more durable. Superior amplitude and vibration provide deeper muscle activation and trigger point release compared to regular foam rolling. Excellent for increasing circulation, relaxing muscles, and myofascial release for optimal warm up and recovery. $199 www.hyperice.com/products

Altra Lone Peak NeoShell™ Mid The perfect trail companion for the Wasatch Jacket is a sleek, new all-black edition of the Altra Lone Peak NeoShell™ Mid, made for trail runners or hikers who don’t want the wet weather to slow them down. This new trail footwear is an ideal lightweight alternative to heavy, clunky waterproof trail shoes, weighing only 13.3 ounces for the men’s sample and 11.4 ounces for the women’s sample. Features include a mid-height cuff, 25 mm stack height, with a waterproof Polartec® NeoShell™ upper, a DuraTread™ rubber outsole, aggressive TrailClaw™ lugs and Gaiter Trap™ technology for gaiters sold separately. The waterproof features on this shoe allow trail runners or hikers to tackle streams, snow and wet climates without their shoes absorbing the water and becoming heavy and sluggish. Available at local fitness retailers and online. $160 www.altrarunning.com

Altra Wastach Jacket and Lone Peak Mid Neoshell The Wasatch Jacket is perfect for high output activities like running, hiking, snowshoeing, trekking. Made with Altra-exclusive ZeroH2O™ fabric, rated 20K mm waterproof tested, with watertight zippers on the main closure and both pockets, and taped seams for a truly waterproof fit. Altra’s innovative fabric is rated with 25K breathability and the jacket’s laser cut ventilations on the underarms provide the most breathable fit for a waterproof garment. The fabric is supple, soft, incredibly stretchy and quiet—the material glides so it doesn’t sound like you’re wearing a potato chips bag as you run, hike, trek or commute. Features: elastic thumb loops inside cuff, fitted hood with drip edge brim and adjustable cinch cord, jacket is self-packable in hand pocket. Available at local fitness retailers and online. $199 www.altrarunning.com 14

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TrailHeads Women’s Performance Running Beanie Convenience and performance come together in the TrailHeads Adrenaline Series Women’s Ponytail Beanie/Skull Cap. Designed to let you express yourself even when you’re exercising, the TrailHeads Performance Running Beanie has TWO ponytail slot openings. Wear your hair with high, low, or no ponytail. The premium fabric blend offers exceptional 4-way stretch and recovery, allowing you to create the perfect fit for your head. It also boasts a doublelayer structure with superior moisture-wicking properties and features a reflective logo and stitches that allow you to be seen easily during late afternoon runs. Available at local fitness retailers and online. $24 https://shop.trailheads.com


milKit Tubeless Booster Swiss cycling brand, milKit, introduced a revolutionary valve system that simplifies the handling and maintenance of tubeless tires, enabling the rider to measure and refill sealant without deflating the tire. For their next product innovation, milKit has created the Booster, which eliminates the need for an air compressor when seating tubeless tires. A standard aluminum drinking bottle makes the basis of the Booster system. Inflate the booster with your bike pump, remove valve core from your tubeless valves, push the booster on the valve stem. The milKit tubeless booster is now available on Kickstarter. $45 https://www.kickstarter.com/projects/1611955820/milkit-tubeless-booster www.milKit.bike

Reflective Fitness Multi- Cool HALF THE SIZE, TWICE AS BRIGHT. Our reflective fitness multi-cool was engineered for a sleek fitted look and to keep you visible at night. With multiple ways to use you can wear it your way. Wet, wring and snap to activate the Enduracool instant cooling technology to create a prolonged cooling effect keeping you cool and comfortable so you can go harder longer. Proprietary technology cools to 30 degrees below average body temperature when wet.

NATHAN LightSpur RX LED Foot Light The lightweight and powerful LightSpur RX LED shoe light securely attaches to the heel of your running shoe, providing added visibility for your run or bike ride. USB-rechargeable and weather-resistant, it provides RGB Light, allowing you to choose between red, green, or blue light in steady or blinking modes. Available now at local running stores.

$17.99 https://www.mission.com

$29.99 https://www.nathansports.com

GU Energy Stroopwafel, Campfire S’mores flavor

GU turned a favorite campfire snack into a portable Energy Stroopwafel to fuel your next ride, run or adventure. This new flavor is packed with quality ingredients: carbohydrates for energy, amino acids to protect your muscles, and electrolytes to help you hydrate. Grab one to enjoy with your morning coffee, or take it with you to eat on-the-go! Available at local fitness stores and online. $22.50 for box of 16, $1.40 for single https://guenergy.com

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Yoga

for STRENGTH - FLEXIBILITY - MOBILITY

By Dr. Crystal Neal

It’s about that time of year we start planning for our winter hibernation and rekindle our love for indoor activities. As we search for the “right form of daily activity” we should consider one that involves 3 key components that create a well-balanced system. Strength, Flexibility, and Mobility. When engaging in activities with a repetitive motion like endurance sports or sitting for long periods of time the spine, hips, and hamstrings, also known as the Posterior Chain, become over engaged and chronically agitated. This can lead to easily pulled muscles, weakness, stiffness in the low back, and overall lack of functionality. To regain strength, flexibility, and mobility in one form of activity, you should explore joining a few Hot Yoga Class. There are many moves in Yoga that will achieve our three essential goals, but these are a few of my favorites! Perform all of these poses in a pain free range of motion, keep the breath steady, and enjoy!

Downward Facing Dog: This pose will help with core and arm strength, low back and hamstring flexibility, and mobility of the spine and shoulders. 1.Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Point your middle fingers directly to the top edge of your mat. 2.Spread your fingers wide and press firmly through your palms and knuckles. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, and draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an “A.” 3.Press the floor away from you as you lengthen your spine by lifting through your pelvis and press down equally through your heels and the palms of your hands. 4. Draw your shoulder blades towards your tailbone, chest toward your thighs as you continue to press the mat away from you. 5.Relax your head, but do not let it dangle. Gaze between your legs or toward your navel. 6.Hold for 5-10 breaths.

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Low Lunge to Kneeling Splits: This pose will create strength in the core and spine, create flexibility in the hip flexors and hamstrings, and mobility in hips and spine. 1. Step your right foot forward between your hands, aligning the right knee over the heel. Lower your left knee to the floor and slide it back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor. 2. Lift your chest to an upright position. As you do, sweep your arms out to the sides and up. Draw the tailbone down toward the floor and engage your core. 3. Extend your right toes back toward you, and begin to straighten your right leg as much as you comfortably can while transitioning your left leg to a bent position and transition your hips backwards. 4. Keep your hips square and stacked over your left knee. Inhale to lengthen your spine, and as you exhale, begin to fold over your right leg. 5. Continue to draw your right heel back while reaching your chest forward, and draw your shoulder blades down your back and away from your ears. 6. Repeat on the opposite side and hold each pose for 5-10 breaths.

Triangle Pose: This pose will help with strength of the hamstrings and core, flexibility in the hamstrings and side body, and mobility in the hips, and spine. 1.Begin standing at the top of your mat with your feet hip-distance apart and your arms at your sides. Step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other. 2.Turn your right foot out 90 degrees so your toes are pointing to the top of the mat. The center of your right knee cap should be aligned with the center of your right ankle. 3.Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle. 4.Raise your arms to the side to shoulder-height, so they’re parallel to the floor. Your arms should be aligned directly over your legs and reaching through the fingertips with your palms facing down. 5.On an exhale, reach through your right hand in the same direction as your right foot is pointed. Shift your left hip back while reaching the right hand forward, then fold at your right hip, do not let your torso drop forward. 6.Rest your right hand on your outer shin or ankle. You can also place your hand on a block. Align your shoulders so your left shoulder is directly above your right shoulder. 7.Repeat on the opposite side and hold for 5 to 10 breaths.

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Warrior 3:

Standing Half Moon:

Camel Pose:

This is a great pose to help strengthen the core, spine and hips, flexibility in the posterior chain, and mobility in the hips and pelvis.

This is a great pose to create strength in the core, spine, and legs, flexibility of the posterior chain, and mobility of the pelvis and hips.

This pose will increase strength of the core and spine, increase flexibility of the hip flexors and abdominal wall, and mobility of the hips, pelvis, and spine.

1.Stand with your feet about 4-5 feet apart. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot inward at a 45-degree angle. Point your pelvis and torso in the same direction as your right toes are pointing. 2.Bend your right knee over your right ankle and raise your arms overhead with your palms facing each other. 3.Press your weight into your right foot. Lift your left leg as you lower your torso, bringing your body parallel to the ground. Your arms, still extended, reaching forward. 4.Flex your left foot and reach out through your heel, as if you’re pressing a wall behind you. 5.Keep the muscles of both legs actively engaged. Straighten your standing leg as you continue to lift the left leg, but do not lock your knees. 6.Work toward bringing your arms, torso, hips, and raised leg parallel to the floor. You may need to lower the hip of your raised leg slightly in order to bring your hips parallel to your mat. 7.Stretch from your fingertips all the way through your lifted heel. 8.Gaze at the floor a few feet in front of your body. 9.Repeat on the opposite side and hold the pose for 5-10 breaths

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1.Begin by standing at the top of your mat. Turn to the left and step your feet wide apart. Extend your arms out to the sides at shoulderheight. Rotate your right (front) foot 90 degrees, so your toes point to the top of the mat. Turn your left foot’s toes slightly in. Align your front heel with the arch of your back foot. 2.Reach through your right hand in the same direction that your right foot is pointed. Shift your left hip back, and then fold to the right at the hip. Bring your left hand to rest on your left hip. Then, bend your right knee and step your left foot 6-12 inches closer to your right foot. Place your right hand’s fingertips on the floor in front of your right foot. 3.Press firmly into your right hand and foot. Straighten your right leg while simultaneously lifting your left leg. Work towards brining your left leg parallel to the floor, or even higher than your hips. 4.Reach actively through your left heel. Do not lock your right leg’s knee. Stack your top hip directly over your bottom hip, and open your torso to the left. Extend your left arm and point your fingertips directly toward the sky. 5.Draw your shoulder blades downward towards your tailbone and lengthen through your torso. 6.Repeat on the opposite side and hold for 5-10 breaths.

1.Begin by kneeling upright with your knees hip-distance apart. Press your shins and the tops of your feet into the floor. Lightly tuck the pelvis under. 2.Rest your hands on the back of your pelvis, with your fingers pointing to the floor. Elongate your spine by lifting up through the chest and reaching tailbone towards the floor. 3.Gently lean back, with your chin slightly tucked toward your chest. Beginners can stay here, keeping their hands on their back pelvis. 4.Hold for 5-10 breaths.

Don’t expect to be an expert at these poses! You will never be an expert. Yoga will teach you that your practice is never done! There is more strength to gain, a deeper flexability to acheive, and a new level of mobility to explore. Dr. Crystal has been working with endurance athletes and rehabbing their injuries for more than 6 years. Her practice is heavily based on deep tissue massage, myofascial release, hands on strengthening, and correcting faulty movement patterns. As an endurance athlete, she recognizes the drive to getting back to the activity you love, and has made it her mission to get you there. her favorite race is the “Harder Than Hell” half marathon in Duluth. Her favorite injuries to treat are plantar fasciitis and hip tendonopathies. Rock it in 2017!


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The Secret to Savoring the HolidaysSpice it Up! by Val Schonberg

Whether you are settling into offseason training or gearing up for your winter sport, November marks the beginning of the holiday season, and all too often, the end of your winning nutrition plan. Instead of saying no to all those savory goodies, spice up your holidays while gaining a potential boost in athletic performance, recovery, and overall health. Regular physical activity offers many health benefits, however prolonged, intense exercise can result in pain, inflammation, and stress on the body. Unfortunately, when combined with the busyness of the holidays, all that well-intentioned activity can take a toll. Over-the-counter remedies, such as aspirin and Ibuprofen (i.e. Advil) may provide some relief, but consumed too frequently can result in adverse effects, including compromising your digestive health. Antioxidants from spices are a large group of bioactive compounds that demonstrate different benefits in the body, including anti-inflammatory properties that may aid in recovery from intense activity while minimizing muscle soreness. Therefore, spices offer an affordable alternative with the potential for additional protective effects. This is where a little caution needs to be exercised as the results of research investigating these benefits are mixed and remain hotly debated. Although evidence for substantiating health claims, or making any specific recommendations related to herbs and spices is still underway, a handful of noteworthy spices include: turmeric, garlic, cinnamon, and ginger. None of these is a cure-all, but certainly a sprinkle here and there is a simple and healthy way to add flavor and perk up your holiday meals and snacks.

Turmeric: Turmeric is a plant related to ginger root and is a key ingredient in curry powder and mustards. It contains the active ingredient, curcumin, that give foods its yellow color and provides the antioxidant or anti-inflammatory properties turmeric is credited for. Recent popularity has turmeric showing up everywhere, 20

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even though many well-designed studies fail to show any clinical benefit and attenuating exercise-induced muscle soreness remains in question (Delecroix, J Sports Sci Med 2017). Despite this debate, the slightly warm and peppery flavor of this spice make it a tempting treat. •Sprinkle over root vegetables before roasting or in a sauté of leafy greens such as collards. •Try a dash of dried turmeric in a pot of steamed rice. •Blend fresh turmeric in with your favorite smoothie. •Simmer dried turmeric with a cup of hot milk and add a drizzle of honey.

Garlic: A member of the allium family of vegetables that include onions and leeks, the proposed health benefits of garlic are numerous and have its origins in ancient cultures. There is evidence that garlic was given to the original Olympic athletes in Ancient Greece, as perhaps one of the earliest “performance enhancing” agents (Rivlin, J, Nutr 2001). As modern science continues to work on confirming garlic’s potential for disease prevention and treatment, it’s probably a safe bet that “a clove a day keeps the doctor away” – or at least it’s worth trying. •Sauté garlic with vegetables and drizzle with soy sauce and sesame oil for a simple stir fry. •Purée fresh garlic with canned garbanzo beans, tahini, olive oil and lemon juice for an easy hummus. •Add roasted garlic into mashed potatoes.

•Enjoy cinnamon in savory dishes like Indian chicken curry •Sprinkle on top of oatmeal •Add to pancake or waffle batter •Swirl a cinnamon stick into a cup of hot chocolate. Ginger: Often referred to as “ginger root” when purchasing in the grocery store, the use of ginger for treating a variety of conditions, including nausea and stomachaches, dates back to fourth century BC. Perhaps the most versatile, ginger can be used fresh, dried, crystallized, pickled, or crystallized. Fresh ginger is usually peeled and minced before adding to a recipe. •Add fresh ginger to an Asian stir fry •Enjoy ginger in a savory recipe, such as braised coconut, spinach, and chickpeas (from thekitchn.com). •Steep one or two small fresh pieces in a cup of hot water to soothe an upset stomach. •And…of course, spice up your pumpkin bread with dried, ground ginger. A common theme with any of these spices is that although research is still needed to confirm health benefits, intuition suggests that the value of cooking and enjoying flavorful food goes beyond science. We’d be remiss if we didn’t recognize the historical significance of the cultures that have consumed these spices, usually in tandem with a variety of fresh produce, whole grains, lean meat, and fish, rather than in isolation. So, as we embark into the holidays, consider spicing up your favorite family recipes, or trying something new, and enjoy a healthy and happy season.

Cinnamon: The most likely spice to be found

in every kitchen, cinnamon is often used as a fragrance and food flavoring. There are two main types available in the US. The most common variety is cassia cinnamon, while a more expensive, often preferred, variety is Ceylon cinnamon (referred to as “True Cinnamon”). Of course, cinnamon is associated with “everything nice” and is often a staple in many favorite holiday goodies, but this spice also has some versatility.

Val is a Registered Dietitian and Board Certified as a Specialist in Sports Dietetics specializing in nutrition for performance, wellness, weight management and disordered eating. She is the founder of EnlightenU Nutrition Consulting (www.enlightenUnutrition.com) and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness.


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Midwest Events November/December 2017  
Midwest Events November/December 2017  
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