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MIDWEST EVENTS Event Calendar for Women and Active Kids

Gear for the

Active Women

Keeping up with

Melissa Gacek

Balancing Parenthood with Training

WOMEN’S ANNUAL 2015


CONTENTS MIDWEST EVENTS

WOMEN’S ANNUAL 2015

12

Going the Distance

06Catching Up with

Melissa Gacek

16

Gear for Women

20

Tips on Balancing Parenthood with Training

10

Active Females Through the Ages


MIDWEST EVENTS www.midwestevents.com

22

Women’s Race Calendar

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

24

Active Kid’s Calendar

Subscriptions and Customer Service info@midwestevents.com Contributing Writers Dr Marie-Christine Leisz Val Schonberg, MS, RD, CSSD, LD Nicole Cueno Kortney Haag

28 Making Peace

with Food

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 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 cover photo by NinaMarie Studios


04 www.midwestevents.com


We caught up with elite runner

Melissa Gacek who is training to qualify for her 3rd Olympic Trials Marathon in 2016.

Melissa tells us how she balances training with the other facets of her busy life. She is a member of Oiselle’s Elite Racing Team, a graphic and web designer, jewelry designer, singer, and mother of two. What you notice about Melissa right away is her enthusiasm, energy and dedication.

MWE:

Many of our readers struggle with balancing their family life and careers and find it difficult fitting in a workout. How does a woman with 2 kids, with all the activities you are involved in, find enough time in the day to fit in the training that you do and are there any tips you can give to our readers?

MG: Well, I love the saying, “if you

want to get something done, give it to a busy person…” I feel having a balanced personal, work and athletic life, I am able to create better structure and discipline. I also believe that if something is important to you, you find a way to make it happen. Sometimes that means stopping work at 11 and doing my run, getting up at 5am, or waiting until 8pm, but I do what it takes. I like to set goals and accomplish them, and I also want to get the most out of my life.

06 www.midwestevents.com

MWE: How has being a member of

Oiselle’s Professional Elite Racing Team since 2012 and a creative artist for Oiselle’s “Show Your Wings” necklace affected your life?

MG: I have a united family of sister runners who I can socialize, race and interact with. I love the clothing, the story behind the brand and the evolution. The jewelry for me is a way to honor a memory of my talented sister in law, Alyn’s jewelry, who passed away from breast cancer, and gave me my own “PR wing necklace” before the 2008 Olympic Marathon Trial. MWE:

What does a typical training week involve for you?

MG: I work with Mile to Marathon Ron Byland for designing my weekly schedules, but essentially it’s Wed/Sunday Long, med-long, Sat/Tues hard sessions, MTHF easy days, and I try to lift twice a week at Discover Strength. Since the marathon (Lakefront 2014) we’ve been doing base work, hills and speed so my mileage isn’t that high. I’ve also been doing PT/core work for my big toe that has hallux rigidus, meaning it doesn’t bend.


Personal Bests

Half-Marathon 1:18:58 Full Marathon 2:44:10 10k 36:06 5k 17:25

Racing Highlights

Winner Lakefront Marathon 2014 Winner Red, White and Boom ½ Marathon 2014 2nd place, Tallahassee Marathon 2014 US Track and Field Athlete of the Year - Minnesota 2013 4th place USATF 5k Championship Minnesota 2013 1st place & Course Record Midsummer Mile 2013 49th place USA Half Marathon Championship 2013 Olympic Trials Marathon Qualifier 2008 8th place, Grandma’s Marathon 2007 1st place Wisconsin Marathon 2007 5th place, Houston Marathon 2004 Olympic Trials Marathon Qualifier 2004 2nd place, 10,000 Conference Champion 1998 2nd place, Regional Championship and Conference Championship 1996 All American for XC 1996 photo by NinaMarie Studios www.midwestevents.com 07


MWE:

A lot of parents find it difficult to get their kids to eat healthy and stay active. How do you manage this with your kids?

MG: We eat out at relatively healthy places frequently. I do my best to make good choices. Ivy’s pretty fussy at 3, but at least my kids love smoothies and basics like rice and beans and chicken. We don’t do much exotic cooking when the kids are involved. MWE: follow?

What kind of nutrition plan do you

MG: I prefer “clean” foods (meaning unprocessed fresh fruits, veg, meat) when I can. I love egg whites/cheese, bananas, protein smoothies, rice, potatoes, Thai, Mexican which are great staples. I love the Skratch Labs cookbooks for athlete meal ideas. MWE: Your husband’s support is obviously essential to your success. Describe your husband and how does he support you with your training?

MG: Jon ran one marathon the year I was pregnant with Vivian. Other than that he’s more of a golfer/fisherman. He’s pretty flexible with letting me run, but I try to make it as easy on the family as possible, so I’ll run while kids are napping, at school, early am or late pm…my greatest tool is my home gym, the treadmill is right there so I can attend to kids if needed. MWE:

Like many runners there are days when we just don’t have it and we convince ourselves not to go for that run or workout at the gym. What do you do to keep yourself motivated?

MG: It can be hard. But if I don’t feel it during the run I’ll cut it short and cross train or take a day off if work/family is busy. I see the big picture, and try and get quality runs in at the very least, and drop the easy runs in their place. I also know if I don’t train, I won’t hit my goals…so it’s up to me. MWE:

Many of us have had a bad race day or suffered an injury that kept us from doing what we enjoy. How have you coped in the past with a similar situation and how did you move past it?

photo by NinaMarie Studios

08 www.midwestevents.com


MWE:

Who has been your most positive role model in your life?

MG: I really admire Meb Keflezighi, especially after Boston. Seeing someone keep pursuing their dreams into their late 30’s, he inspires me to keep going. Plus he’s genuinely so nice and has a family too.

MWE: Is there an athletic background in your family?

MG: I had an aunt who was a runner, and my grandfather would always swim laps. I liked to swim laps when he did… my cousins on that side of the family are bike racers….so there must be something in our blood. photo by NinaMarie Studios

MG: You either win or you learn…right? Sometimes you win but you still might have learned something too. Like after Lakefront I finally decided it was time to deal with my big toe that wasn’t bending, figuring out a therapy plan for getting back mobility. MWE:

Is there a favorite local race of yours and why?

MG: I love the Manitou 15K, low key

and in my back yard. Gary Bjorklund ½ is always fun and half the pain.

MWE: meal?

What is your favorite pre- race

MG: Oatmeal, banana, coffee, and water

and sports drink. If it’s a longer run, I use CarboPro products and Skratch labs sports drink.

MWE:

When you are not running, what one activity do you enjoy the most and why? (I know you probably can’t limit it to one)

MG: I have taken back up watercolor or acrylic painting. MWE:

I saw on Twitter that you signed up for Lifetime’s Indoor Tri. How did you do and are you considering doing more triathlons in the future?

MG: I took 3rd! I was so surprised, I well exceeded my goals for swim and biking and met my goal for the run, that was pretty cool. I’ll keep up the cross training a little, but I’ve got to stick with running if I want to run well. MWE:

As a two time Olympic Trials Marathon Qualifier is Rio 2016 in your future and if so what will be your biggest challenge in getting there? I am training to make the Trials. That’s my Olympics. It’s going to take a big day, a strong, focused, determined mind, and very fit body to make it, but it’s in there.

www.midwestevents.com 09


The Active Female Through the Ages by Dr. Marie-Christine Leisz

Photo by Steve Niewald

Young Females: It is hard to imagine that in the not-so-distant past, women and girls were discouraged from participating in sports. It was believed that rigorous exercise, particularly participating in the endurance sports I am interested in, could harm females physically. Women also worried that being athletic made them seem less feminine and might give them unsightly muscle bulk! Thanks to Title IX and lots of remarkable running, cycling and Nordic skiing trailblazers like Joan Benoit, Connie Carpenter and Norway’s, Marit Bjørgen, the numbers of women and girls in endurance sports is increasing each year. Participation in sports is beneficial for females of all ages. In addition to higher fitness levels than less active peers, girls in sports have better social skills, selfesteem and higher graduation rates. They have lower rates of teen pregnancy and are less likely to use drugs and alcohol. Obviously, women who exercise strenuously are more fit, have lower blood glucose, cholesterol and body fat levels, but did you know they have less risk of colon and breast cancer too? I attended a wonderful conference entitled “The Active Female Through The Ages”, at Rehab Institute of Chicago last summer. Here are some of the interesting things I learned: 10 www.midwestevents.com

Young female athletes have 4-6 times greater risk of knee injury involving the anterior cruciate ligament (ACL) than boys the same age. It is speculated that the notch in the knee where the ACL attaches is wider and the ACL volume may be smaller and weaker than in boys. The fluctuation of estrogen, progesterone, relaxin and other hormones during the menstrual cycle also may influence the laxity and durability of the ACL. To prevent knee injury, it is important that female athletes learn how to jump and land correctly and overtrain the muscles that help stabilize the knee – the gluteal and other core muscles! Another issue facing young female athletes is development of the Female Athletic Triad; low calorie consumption, amenorrhea and osteoporosis. This complex of symptoms is caused by either intentionally or inadvertently eating too few calories to meet the high metabolic demand of athletic training and performance. This creates loss of weight to the point a hormonal imbalance occurs. The hormonal imbalance causes amenorrhea or cessation of the menstrual periods. Prolonged amenorrhea affects the ability to incorporate calcium into bone. This is an issue because peak bone mineral content is achieved between the ages of 10-20 years of age and peak bone mineral density is achieved between 20-30 years of age. This is also the age group at risk for the Triad. Strong bones in young adult-


hood means strong bones in later years. A young menstruating athlete will add about 4% of bone density during the ages of 1020 but one with amenorrhea will lose up to 2% of bone density per year. Bone strength of athletes with the Triad can be compromised to the point that stress fractures develop. Other symptoms include anemia, chronic fatigue, depressed immune system, lifethreatening cardiac arrhythmia and other organ dysfunction. This is a serious issue and coaches and parents are urged to monitor their athletes for signs of rapid weight loss and intervene promptly. These girls should be evaluated by their pediatricians or a primary care sports medicine physician to assess for nutritional and menstrual abnormality. They should be restricted from play until calorie intake and menses normalize.

Women of Child-bearing Years:

I am frequently asked if women who are runners, cyclists, Nordic Skiers should continue to train through pregnancy. The answer is yes, if their pregnancies are uncomplicated. According to the American College of OB GYN, exercise during a lowrisk pregnancy is associated with optimal maternal weight gain, lower risk of gestational diabetes, a term delivery and shorter labor. Exercise may also improve low back pain and incontinence. Regular exercise does not seem to increase in fetal distress or preterm birth rate. It is recommended that the intensity of exercise be mild to moderate for previous sedentary women. Women who exercised strenuously before pregnancy can continue. It is recommended that women hydrate adequately, especially in hot weather. Many pregnant runners note a change in center of gravity and feeling of imbalance in the last trimester. Soreness in the pelvis exacerbated by running late in pregnancy is common too and many athlete switch from running to walking at this stage. Running post-partum is generally not a problem and many OB’s allow their patients to resume running when they feel ready.

photo courtesy of Life Time Fitness

Post-menopausal Women:

Post-menopausal females are urged to preserve their level of fitness with regular aerobic and resistance exercise. After the age of 30, we begin to lose muscle mass and strength, a condition known as age-related sarcopenia. This loss of muscle mass is inevitable but those who exercise regularly lose muscle at a slower rate. Weight training with light weights is strongly encouraged to keep the muscle strong. Weight-bearing aerobic exercise like walking or running is also important as it preserves cardiovascular fitness and bone strength. Together, better strength, endurance and bone mass are related to less risk of falls and traumatic fracture. It was recommended that post-menopausal females discuss Vitamin D and calcium supplementation with their physicians. Regular bone mineral density studies or DEXA scans were also encouraged and your physician can recommend how often to obtain them. Dr. Marie-Christine Leisz is a Physical Medicine and Rehabilitation and Sports Medicine Physician at Courage Kenny Running and Endurance Sports Injury Clinic. She collaborates with the Courage Kenny RunSmart Physical Therapy program. Learn more at our websites: http://www.allinahealth.org/ahs/ski.nsf/page/running_endurance http://www.allinahealth.org/ahs/ski.nsf/page/ Run_smart

www.midwestevents.com 11


Going the Distance

Nicole Cueno, YWCA of Minneapolis Women’s Tri Race Director& Endurance Sports Coordinator. ncueno@ywcampls.org

Endurance and multi-sport events are popping up and grabbing our attention across the region, and so are the women who are choosing to participate in them. Tackling these sports in larger numbers every year, women from diverse backgrounds and with varying experience, share what brings them to these increasing popular events and why they choose to keep on racing. Here are a few women who have inspired us with their journeys. As part of their journeys, Becky, AnnLiv and Carol have each participated in the YWCA Women’s Triathlon, which is Minnesota’s only all-women’s triathlon and focuses on celebrating the strength in all women. The event provides extra support for beginners, a free training plan and tons of classes to get participants ready to tackle multi-sport events. Last year alone, more than 200 women over the age of 50 participated in the triathlon. The determination and resolve of these and so many more women truly inspires us as they line up to participate in endurance and multi-sport events across the region. 12 www.midwestevents.com

Becky Roloff

“set your own goal... finish with dignity” Becky Roloff, YWCA of Minneapolis President and CEO, has competed in all seven YWCA Women’s Triathlons and plans to compete in the 2015 event. Although Becky did not grow up playing organized sports, being active has been an important part of her life. “Athletics are new for me. I always worked out, and I loved to swim. Graduating from high school in 1972, the year Title IX was passed, I never participated in girls’ sports because that opportunity was not available. If there had been girls’ sports in high school, I might have joined the swimming team. I was blessed with a lot of stamina but not very good coordination.” When asked what motivated her to sign up for her first-ever triathlon, Becky noted that she wanted to set an example. “I thought if the YWCA was going to ask other women to consider this, then what was my excuse for not trying it.” As most first-time triathletes experience during training, Becky encountered setbacks. However, instead of being deterred, she used them


as motivation. Preparing for her first race, Becky drove the bike course two weeks before the event and realized she had not trained enough on the hills. “That weekend I went to bed and pulled the sheets over my head and cried. When my husband asked what was wrong, I told him I was a fake athlete and in two weeks everyone would know. I felt I wasn’t ready and I would embarrass the organization.” However, Becky convinced herself to get out for a run the next day, and the following week, joined a group of women to bike the course. “I finished it thinking—this is going to be ugly and hard, but I am not going to die out there.” Becky sets a strong leadership example and provides motivation to other aspiring and seasoned athletes. She encourages other women to “set your own goal” and shared that hers was to “finish with dignity. For me that meant completing on my own two feet and not throwing up in front of everyone as I crossed the finish line.” For Becky the YWCA Women’s Triathlon advances the YWCA mission as “a physical manifestation of empowerment. Someone said to me that “our triathlon was a love fest of strong women with a little sweat involved.”

AnnLiv Bacon “Start where you are, do something and keep it up... keep moving and do whatever it takes to do it without pain and with joy.” AnnLiv Bacon, 72 years old has always been active in sports of one kind or another. “Up until high school I swam, played football, baseball and tennis. In high school I lettered in swimming, tennis and badminton. I swam competitively from age 9 to age 16 and then did synchronized swimming. At 18 I had one summer with the Aqua Follies.”

In 2014 AnnLiv was healthy and ready to challenge herself and registered for her first triathlon. She thought it would be inspiring to her grandchildren if she participated in the YWCA Women’s Triathlon. She also knew it would be great rehab as she continued to build strength following surgeries for hip, shoulder and knee replacements in recent years. AnnLiv regularly swims, bikes, walks, hikes, and cross-country skis for enjoyment. Running, however, was a new sport for her. “Of course I had setbacks - needing four joints replaced because I couldn’t walk or swim without pain. Now I’m pain-free.” Knowing that she wanted to challenge herself and inspire her family was motivation for AnnLiv to add running to her regime. AnnLiv definitely provides inspiration to other triathletes. “What surprised me were the women who thought I was a role model for their later years. They were already active and doing the triathlon and much faster than I could. There were women there who had lost huge amounts of weight and kept it off and I admire them greatly.” www.midwestevents.com 13


AnnLiv’s advice for other women thinking of tackling endurance or multi-sport events: “Start where you are, do something and keep it up. I have been swimming all my life but still take swim instruction to make my stroke more efficient. I don’t pretend to know the answers for others, but for me, the answer is to keep moving and do whatever it takes to do it without pain and with joy.”

Carol Weissenborn “It was exhilarating to finish that first tri and liberating in my mid-50s to do something I’d never been able to do before.” Carol Weissenborn 54 years old, smoked her last cigarette on March 1, 2013 and a week later signed up for her first triathlon. Registering for her first ever multi-sport event was the motivation she needed to get serious about this new commitment to her own health. “I’d been a smoker since my teens, which pretty much precluded any real athleticism. I’d been trying to quit for years. ” Carol was not able to complete any of the individual distances for the swim, bike or run when she started training. She downloaded the YWCA beginner’s training plan and used it to guide her training. “It was exhilarating to finish that first tri and liberating in my mid-50s to do something I’d never been able to do before. I loved the atmosphere of the YWCA Women’s Triathlon.” After successfully quitting smoking and completing her first triathlon, Carol intended to devote herself to becoming faster and more fit. Life, however, took her in a 14 www.midwestevents.com

different direction. Carol’s mom was diagnosed with metastatic colon cancer, and 2014 turned into a journey of caring for her dying mother. “I discovered that it helped me to continue my training, however sporadic. It felt like a way of keeping faith, with my mom and with myself. The physical exertion made it easier to keep things open – to let my grief out, but also to keep it from sinking me. My mom died shortly before the 2014 YWCA Women’s Tri, and I wasn’t sure I was going to participate in the race until that morning. I wasn’t fitter and I wasn’t faster, but I was there, darn it!” Carol has since participated in the Medtronic Twin Cities 10 Mile in October 2014, and in the December YWCA of Minneapolis Indoor Triathlon. This year Carol and her 16-year-old son are tackling their first race together, the TC Valentine’s Day 5k. He is a three sport high school athlete (football, wrestling, baseball). “It has been awfully sweet, since sports have developed into a thing we now have in common.”


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r a e G for Active Women

Fivesse Women’s Gym Bags two size options priced at $124 or $99 www.fivesse.com Looking for a well-organized but not boring gym bag? Fivesse has designed a bag with a place for everything and everything in its place with separate pouches and compartments to keep you organized, clothes clean, gadgets handy and a shoe pocket. The stylish color palette and patterns show your sense of style.

Viewsport Sweat Activated Fitness Apparel $26.99

THE WIN LONG SLEEVE RUNNING TOP BY OISELLE $64 http://www.oiselle.com/shop/running-tops/ the-win-long-sleeve-top Extra effort goes into the brushing of this simple, ready to run layer. Mesh adds style plus function - giving your wings plenty of air to breathe. Plus it’s a great look when you’re not running. 16 www.midwestevents.com

http://www.viewsport.us/collections/women Women’s ViewSPORT® “Drowned In Their Own Sweat” Racerback Tank has a slim fit with sheer mini rib knit to make this a great workout apparel. Made of 98% cotton and 2% spandex this workout tank top is the perfect combination of comfort and cute workout apparel. With Sweat-Activated technology


–ROAD  PERFORMANCE    Aero Race

SPEED. AERODYNAMICS. A PERFECT FIT. THIS NEW TRI MACHINE, DESIGNED SPECIFICALLY FOR WOMEN, GIVES YOU ALL THREE.

ENVIE ADVANCED TRI

GIANT’S ENVIE ADVANCED TRI

$4,250 SPECIFICATIONS

FRAME DESIGN

FRAME

Whether you’re racing your first triathlon or training for Ironman, the Envie 

Advanced Tri is your No. 1 ally in the battle against the clock. The superlight  http://www.giant-bicycles.com/en-us/bikes/model/envie.advanced.tri/18773/76114/ Advanced­grade composite frame blends unbeatable aero performance with a  White/Black

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superior ride quality that makes it a joy to ride. Liv’s 3F design philosophy ensures  a perfect fit and feel, designed for women by women. Equipped with clip­on aero 

Speed, Aerodynamics, Perfect Fit. handlebars, Envie Advanced Tri is all the motivation you need to set a new PR. This new tri machine, designed specifically for womsteerer SHOCK N/A en, gives you all three. Whether you’re racing your first triathlon or training for Ironman, HANDLEBAR Giant Contact SLR Aero 31.8mm, Composite clip­ the Envie Advanced Tri is your No. 1 ally in the battle against the clock. The superlight ons Advanced-grade STEM Giant Contact composite frame blends unbeatable aero performance with a superior SEATPOST ride qualityGiant Vector, Composite that makes it a joy to ride. Liv’s 3F design philosophy ensures a perfect fit SADDLE Fi'zi:k Donna, MG rails and feel, designed for women by women. Equipped with clip-on aero handlebars, Envie PEDALS N/A FEATURES Advanced Tri is all the motivation you need to set a new PR. SHIFTERS Shimano Ultegra FORK

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Shimano Ultegra 11x28, 11­speed

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KMC X11L

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Shimano Ultegra, 34/50

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Shimano, Press Fit

WHEELS

RIMS

Giant P­SLR1 Aero WheelSystem; 55mm deep,  23mm wide, aluminum­composite

HUBS

Giant P­SLR1 Aero WheelSystem; [F] 16h, [R] 20h

SPOKES

Giant P­SLR1 Aero WheelSystem; Aerolite bladed  stainless

TIRES

Giant P­R3, Flat Guard Deflect 3, Front and rear  specific, 700x23

OTHER

EXTRAS

Water Bottle Cage, RideSense

Betty Designs Jacquard 2 Tri Top $79.99

High­performance Advanced­grade composite frame with Vector telescoping  seatpost and AeroSystem Shaping Technology  Advanced­grade composite fork with alloy/composite hybrid OverDrive steerer  Giant Contact SLR Aero handlebar with composite clip­ons  Giant P­SLR1 Aero WheelSystem; lightweight 55mm­deep aluminum­ composite clincher rims, Aerolite bladed stainless spokes, Swiss hub internals  with Giant P­R3 tires  l Shimano Ultegra 11­speed mechanical componentry with Giant SpeedControl  SL brakes  l Sizes: XS, S, M  l Color: White/Black  l l l l

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http://www.oiselle.com/shop/the-collective/ melissa-gacek-for-oiselle/silver-fly-necklace A gift of fast wings, wearing this necklace has been known to cause new PRs. A fine, handmade silver wing and “fly” pendant on a stainless steel 26 in chain necklace with adjustable length. Proceeds from jewelry sales will benefit healinghaiti.org.

http://www.bettydesigns.com/ collections/triathlon-1/products/ boogie-nights-tri-top

www.midwestevents.com 17


Minnesota Events may 17 » Lakeville - Duathlon July 30 » Edina, 50th & France - 5K Sep 17 » Maple Grove - 5K/10K

Ladies, you’re invited! Join us for fitness + fun. Esprit de She, the nation’s premier athletic event series for women, returns for our thrid season with social fitness events for every pace and passion. From fashionable freebies to our signature Bubbly Bar, enjoy a designer event experience like no other. Register at espritdeshe.com Enter the promo code WOMENSANNUAL15 during registration and be entered to win an exclusive Esprit de She gift pack.

©2015 LIFE TIME FITNESS, INC. All rights reserved. EVMG50146


Tips on Balancing Parenthood with Triathlons By Kortney Haag

Believe it or not, life as an athlete does not end after having children. I myself have become a better athlete after having my two boys and actually raced just eight weeks after having my second child. In this article I wanted to provide Moms (and Dads) with easy realistic ways to stay in shape and hit those personal records while not forgetting about your children, spouse, friends and yourself! I thought it would be helpful to have different advice from moms with young children to moms with older children and asked my friends and competitors who are moms on top of their game in the triathlon scene! Tip #1-Honey Help: Both my husband and I are competitive triathletes and we both raced an Ironman last year. He raced Ironman Wisconsin and I competed at the Ironman World Championships in Kona, HI. We do a great job of communicating to each other our training and who gets priority on certain days. Work with your partner to create a routine where you both support each other’s activity and once in a while go out and train with each other. It is OK to get that babysitter for a couple of hours so you’re able to get your long workouts in without taking the entire day, so you can all spend time together as a family. If you are a single parent, try a kid swap with other parents so you can hit the road running. 20 20 www.midwestevents.com www.midwestevents.com

Tip #2-Have a different challenge: Diane Hankee provided some guidance for parents to make your challenge not about the competition, but about feeling good and healthy during this point in your life. A favorite memory of hers is sharing Kona with her children. Her son is the one telling her she should do another Ironman again. She makes sure she includes her children in her training and thrives on the challenge of managing her priorities of family, competition and work, and shuffles those priorities at different times of the year. Tip #3–Be flexible: Brooke Darst Rice is a great example of this. She is a part time working mom of two, in addition to being spin instructor. She adds that it is equally important in her house to recognize the need for fitness for everyone and making room for all interested parties to have their time and activities. She adds for new moms instead of napping for energy, try doing 30 minutes of cardio to wake you. Another great tip is on long workouts listen to parent podcasts like Hand in Hand Parenting Connection, it makes her feel like she is getting stronger all around. “On long runs, I listen to parenting podcasts (especially those by Hand in Hand Parenting Connection); it makes me feel like I’m getting stronger all around.” Tip #4-Be Creative: Lisa Lendway has a full time job and is the single parent of two little girls, ages 5 and 2. She gets creative in her workouts and finds ways to sneak them in. She bikes to work as often as possible, pulls the girls in the Burley (this is definitely a strength workout) and gets lots of motivation from them as they tell her to go faster! On her solo bike rides to work she races against herself, trying to beat her time. Her long runs happen on the weekends and then she does her short runs during the week right after or before picking the girls up from daycare. Swimming is the hardest of the three sports to fit in and she usually gets in one swim a week. Lisa added that her children don’t know any other lifestyle and are her biggest fans. They love going to the races and cheering for her and others and it chokes her up to see her kids on the side-


line when she is out there competing. She looks forward to the day they can all race together and is sure the day they beat her is right around the corner. Tip #5-Make it a Team Effort: Michelle Andres, mother to five boys, accomplished Ironman athlete and teacher. She resonates team effort as part of her blog -teamandres.blogspot.com and confirms that her success as an athlete is because of her “team.� Michelle and her husband have taught her boys at a very young age how to laundry, dishes, cook, etc. Each have jobs and they rotate themselves through them. When Michelle was training for the Ironman World Championships in Kona, HI, she made sure the boys knew it was her dream just like her boys have big hockey dreams. As a mom, I know what it is like to be up all night with a crying baby and there were times when I just wanted to crawl back into my bed. The last thing I thought I had enough energy for was a workout. But once you get on a plan and keep the consistency going, it becomes a normal part of your day just like changing a diaper. Kortney Haag USAT Level 1 Triathlon Coach NSCA CSCS USAC Level 3 Cycling Coach Elite Amateur Athlete Mom of 2

Photo courtesy of Life Time Fitness

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Women’s Calendar ***Dates subject to change. Please consult race websites for updates.

Running Hot Chocolate 15K/5K 4/18/15 Minneapolis, MN 15K finisher medal, post-race party, goodie bag. www.hotchocolate15K.com/minneapolis

Go Far Women 1/2 Marathon/5K, 10K 8/22/15 South Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU. www.gofarwoman.com

Athleta Unleash the She 5K/10K 4/26/15 Rochester, MN $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com

Women Rock 5K, 10K, 1/2 Marathon 8/29/15 St. Paul, MN Post race party at the finish line. Team Ortho Foundation www.womenrockmn.org

Run & Ride Valleyfair 5/16 to17 Shakopee, MN Half Marathon, 10K on 5/17, 5K & 1 Mile on 5/16. Run under and around Valleyfair attractions before it opens, then enjoy the park. Single day admission fee to park is included with half marathon and 5K entry. www.runandriderace.com Divas Half Marathon/5K 5/17/15 Branson, MO Enjoy this glam running series. All participants receive pink tutus. http://www.runlikeadiva.com Run with the Housewives 5/10/15 Maple Grove, MN Family friendly event that benefits Wishes and More, granting wishes to kids with terminal illness & life-threatening conditions. http://charitablehousewives.com/ Komen Race for the Cure 5/10/15 Bloomington, MN, Sioux City, IA 6/13/15 Moline, IL 6/27/15 Brainerd, MN www.raceforthecure.org Esprit de She 5K/10K 7/30/15 Edina, MN Enjoy Ladies Night with Happy Hour run, then salute your success with hosted activities and shopping discounts from the 50th & France Business Assn. Great race bag swag. www.espritdeshe.com Leading Ladies Marathon 8/16/15 Spearfish, SD www.leadingladiesmarathon.com 22 www.midwestevents.com

Esprit de She 5K/10K 9/17/15 Maple Grove, MN Happy hour begins with a fun run and ends with a post-race night party. Great race bag swag. www.espritdeshe.com Women Run the Cities 5K/10K/10M/1M 9/27/15 Minneapolis, MN One of ESPN’s top 5 races for women in the country! Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and the CREW Network Foundation. www.womenrunthecities.com Go Girl Run 1/2 Marathon/5K 9/27/15 Kansas City, MO ultramaxsports.com/gogirlrun/gogirlrun_ landing/gogirlrun_landing.html Athleta Unleash the SHE 5K,10K 10/12/15 Blaine, MN $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance www.unleashtheshe.com Chocoholic Frolic 5K/10K 11/8/15 St. Paul, MN http://www.chocoholicfrolicrun.com Chick-uamegon Women’s 5K/10K November 2015 Ashland, WI Everyone receives a Tiara and a finisher medal. Prizes for the most bling, so come dressed to win! www.chick-uamegon.com


Triathlon/Duathlon

Trail Run

Esprit de She Duathlon 5/17/15 Lakeville, MN Post race party Great race bag swag! www.espritdeshe.com

Down & Dirty Women’s 8K/2Mile 510/15 Lake Elmo, MN http://www.frontrunnerusa.com/event/ down-dirty-womens-8k-and-2-mile-fun-run

IronGirl 8/9/15 Pleasant Prairie, WI Women’s Only Triathlon, 1/2 mile swim/12 m bike/3.1 mile run. www.irongirl.com

Groups

YWCA of Minneapolis Women’s Triathlon 8/16/15 Minneapolis, MN Only all woman tri in Minnesota. 500 yd. swim, 15.5-M bike & 5K run. Celebrate your strength! www.ywcampls.org/events/womens_triathlon

Adventure Races Lozilu Women’s Mud Run 5/16/15 Des Moines, IA 6/20/15 Twin Cities, MN 9/12/15 Fargo, ND http://lozilu.com Dirty Girl Mud Run 8/1/15 Minneapolis, MN www.godirtygirl.com

Moms on the Run Running/Walking Club for women, with Group coaching focused on interval and strength training. www.momsontherun.com Moms Run this Town Free running club for women. Go to the website to find a local chapter or start your own. www.momsrunthistown.com Moms in Training Get in shape, meet other moms and help fight cancer with the 8 week training program culminating in a 5 or 10K race, Time to Fly, on July 20 in St. Paul, MN, for the Children’s Cancer Research Fund. 612.259.4512 http://www.teamintraining.org/mn/ minnesotateamintraining/moms/

Mudderella 8/29/15, Hudson, WI 5.7 mile obstacle course Minnesota Women’s Sailing Team If you always wanted to sail or race, this designed by women for women. Supports group will help you develop your skills, Futures Without Violence. novice to expert. Lake Minnetonka. http://www.mwst.org/About_MWST.html

Adventures

Pedal and Paddle June 11 -13, 2015 North Shore Adventure Hiking, kayaking and biking. All equipment provided www.mywahooadventures.com Women Exploring Wilderness 7/11 to 17 Boundary Waters Guided Group Canoe trip. Paddle, portage & camp. Trip starts and ends in Ely, MN www.piragis.com/outfitting/ womensguidedcanoetrip.html

Bike Club Listings www.pedalmn.com/minnesota-bike-clubs Iowa: http://iowabicyclecoalition.org Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com Minnesota Cycling Federation www.mcf.net USA Cycling - Club/Event Listings www.usacycling.org

Climbing Midwest Mountaineering, Minneapolis, MN Free Bouldering Cave, $5 Divas Climbing Lessons. 612.339.3433 www.midwestmtn.com www.midwestevents.com 23


Active Kids

Many running events also have a Kids Run included. Here are some specifically for kids.

Groups Girls on the Run Program is for girls 3rd to 8th grade, using running to inspire and motive, instill lifelong health fitness and build confidence. Program culminates in a 5K run. www.girlsontherun.org Kids on the Run Program through Moms on the Run to motivate kids to love physical fitness. www.momsontherun.com Medtronic TC Kids Marathon A FREE unique online training program that is designed to get families and classrooms exercising. It offers 12, 8 and 4-week training sessions, culminating in 3 running events for kids. www.tcmevents.org/youth Wednesday Night at the Races Duluth, MN This series of FREE races is held on six consecutive Wednesday evenings July 22 to August 26 for ages 14 & under. Locations vary. www.grandmasmarathon.com

Running TC Kids Fieldhouse Fun Run 2/7/15 Minneapolis, MN Exciting event designed just for kids at the University of Minnesota Fieldhouse. www.tcmevents.org/youth If The Shoe Fits, Run! March 13, 2015 Eau Claire, WI Family healthy event supporting Girls on the Run. Fitness fun and ideas for a healthy family. Eau Claire Sports Warehouse 6-8PM. 715.271.7703 YWCA Girls on the Run 5K, 4/25/15 Mankato, MN http://www.mankatoywca.org/girls-run-spring-5k-0 24 www.midwestevents.com

Photo courtesy of Grandma’s Marathon Girls on the Run 5/2/15 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/9/15 Eau Claire, WI, Events start at 9:30 AM 715.271.7703 www.gotreauclaire.org TC Kids Cross Country Fun Run 5/16/15 St. Paul, MN Kids’ half-mile, one-mile and two-mile races! For information on how to get started with a training program, check the website below. www.tcmevents.org/youth Girls on the Run 5/16/15 Red Wing, MN www.girlsontherunbc.org/event.html Med City Kids Marathon 5/23/15 Rochester, MN Open to students grade K-8. http://medcitymarathon.com/kids-events.php Girls on the Run 5K 5/30/15 Minneapolis, MN www.gotrtwincities.org Whipper Snapper Races for Kids 6/19/15 Duluth, MN Free races for kids, ages 14 and under on Grandmas Marathon weekend at Bayfront Festival Park. www.grandmasmarathon.com


ages 5-13 www.trinona.com/winona/kidstri Sanford Kids Tri for Health 6/26/15 Jackson, MN Ages 5-14. www.triforhealth.com Mankato Kids Triathlon 8/9/15 North Mankato, MN Ages 4-13 www.finalstretch.com/triathlons/ north-mankato-triathlon.html Splash, Spin & Dash Kids Triathlon 6/27/15 Lino Lakes, MN 50 yd swim, 1 mile bike, ¼ mile run or 100 yd swim, 2 mile bike, ½ mile run www.trifitnesswbl.com/as_our-events Y Kids Tri July Northfield, MN www.northfieldymca.org/programs/ kids-triathlon Park Point Youth Races 7/17/15 Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Grandma’s Minnesota Mile 9/13/15 Duluth, MN ages 14 & under. www.grandmasmarathon.com Women Run the Cities Girls 1Mile 9/27/15 Minneapolis, MN Supports the Ann Bancroft Foundation Dare to Dream Program for Girls, Dream Maker Awards and CREW Network Foundation. www.womenrunthecities.com Medtronic TC Family Events 10/3/15 State Capital, St. Paul, MN www.tcmevents.org/youth

Triathlon/Duathlon Minnetonka Youth Triathlon 5/2/15 Minnetonka, MN Grades 2-8. 952.401.6800 https://minnetonka.ce.feepay.com/course/ winter-spring-2015/youth-triathlon-1 Apple Kids Duathlon 5/22/15 Sartell, MN Ages 3-16. w ww.appleduathlon.com Life Time Kids Triathlon 6/6/15 Winona, MN Variety of distances for

Pewaukee Kids Triathlon 7/11/15 Pewaukee, WI Ages 3-12 www.pewaukeelaketri.com J.A.M.S. Youth Duathlon 7/18/15 White Bear Lake, MN ¼ mile run, 1 mile bike, ¼ mile run or ½ mile run, 2 mile bike, ½ mile run www.trifitnesswbl.com/as_our-events Little Minnow Kids Triathlon 7/19/15 Ashland, WI Ages 5-11 www.cheqbaysprint.com Toughman Kids Triathlon 7/25/15 Chisago City, MN Ages 4-12 http://www.dutrirun.com/page/ show/845808-toughman-minnesotajuly-26-2015 Just Tri It 7/25/15 Trempeleau, WI http://offnfunning.com/index.php/events Pinky Swear Kids Triahtlon 8/1/15 Lake Nokomis, Minneapolis, MN 100 yd swim, 3 mile bike, .5 mile run or 200 yd swim, 6 mile bike, 1 mile run Before 9 year old Mitch Chepokos died from cancer, his dad made a pinky swear promise with him to continue to help children with cancer and their families by providing immediate needs support and unique family programs. www.midwestevents.com 25


www.pinkyswear.org/

www.harvestduathlon.com/kids-duathlon

Root Beer Kids Triathlon 8/1/15 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com Wingkids Triathlon 8/8/15 Red Wing, MN www.wingmantri.com/kids-triathlon.php

St. Croix Valley Kids Triathlon 9/5/15 Hudson, WI ages 5-12. www.finalstretch.com/triathlons/ st-croix-valley-triathlon.html

Green Lake Kids Tri 8/8/15 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com Breakaway Kids Tri 8/22/15 Lake Elmo, MN www.cyclehealth.org Kiwanis Kids Triathlon 8/29/15 Baxter, MN www.lakescountrytriathlon.com/ Harvest Kids Duathlon 9/4/15 Alexandria, MN Variety of distances ages 4-11.

Waseca Kids Triathlon 9/23/15 Waseca, MN Age 4-13 www.finalstretch.com/triathlons/ waseca-triathlon.html

Adventure Races Kidarod 2/28/15 Lake Elmo, MN Winter adventure foot race for kids with winter hurdles, ages 7-17. www.cyclehealth.org You Crazy Monkey Youth Obstacle Course 8/8/15 Arcadia, WI A 1 mile obstacle course designed just for the crazy monkeys in your life. www.offnfunning.com/index.php/events

RUNANDRIDERACE.COM

A WEEKEND OF RACING THE WHOLE FAMILY CAN ENJOY

HALF, 10K, 5K, & 1-MILE DISTANCES 26 www.midwestevents.com


Life is better with Chocolate and Good Friends...Run For it!

Sunday Nov. 8th

St. Paul, MN

Register early and save at: chocoholicfrolicrun.com

Sun. April 26th Rochester, MN

Sun. Oct. 12th Bloomington, MN Register early and save at:

unleashtheshe.com www.midwestevents.com 27


Making Peace with Food weight, create a 200-300 calorie deficit per day. This may decrease the rate of weight Exercise & Weight by Val Schonberg MS, RD, CSSD, LD Val is a Registered Dietitian with a Master’s Degree in Nutrition Science specializing in nutrition for performance, wellness, weight management and disordered eating. For more information, visit www.enlightenUnutrition.com

For many recreational or competitive female athletes, food seems to be the “fattening enemy.”

Women often express their frustration that they “do all this exercise and are not losing weight” and wonder “what is the best diet?” The problem is that diets don’t work (or everyone who diets would be thin). They are certainly appealing, giving an illusion of control. But sadly, the dieting cycle actually contributes to more distress. The good news is that making peace with food, exercise and weight is possible! Rediscover the joy and nourishment of eating by focusing on strategies that will help you optimize body composition and improve athletic performance. Create a Small Calorie Deficit. Weight loss happens when there is a caloric deficit. Unfortunately, the body responds to a caloric deficit with a number of metabolic adaptations. In the Journal of the International Society of Sports Nutrition, Trexler, et al. summarize results from a number of studies indicating that the body’s response to hypocaloric diets is to increase hunger, conserve energy, and promote loss of lean body mass (LBM). Consequently, repeated cycles of weight loss and regain ultimately result in long-term weight gain. To minimize these effects, it is recommended to utilize the smallest possible deficit, such as 1015% of calories, to yield an average weight loss of 0.5 pound per week. For example, if you need 2000 calories to maintain your 28 www.midwestevents.com

loss, but will also reduce unfavorable adaptations. Manage Your Hunger. There are many factors that affect hunger and appetite. Hunger is simply your body’s physical request for fuel, while appetite is a psychological urge for “what sounds good.” The biggest mistake made by weight conscious athletes is getting overly hungry and relying entirely on willpower to avoid eating too much. Unfortunately, many dieters skip breakfast, skimp on lunch, and blow it by “giving in” and overeating later in the day. Giving yourself permission to eat enough at breakfast and lunch will help you control the amount of food your body needs. Plan ahead by dividing your energy needs into about 3-5 meals/snacks and mindfully fuel up during the most active part of your day. Increase Protein Intake. Loss of LBM while trying to reduce body weight is obviously undesired. Research has indicated that resistance training along with sufficient protein intake will help preserve LBM during energy restriction. Increasing your intake of proteincontaining foods (such as meat, poultry, fish, beans, legumes, and dairy products) will also promote satiety which delays the onset of hunger for the next meal. Protein needs vary individually, but in general, aim for about 20 grams of protein per meal or snack (20 grams of protein is the equivalent of a palmsized serving of meat, pork or poultry; one cup of tofu; or 6 oz Greek yogurt with a couple tablespoons of almonds). Improve Diet Quality. While I don’t recommend defining foods as “good” vs “bad”, changing your personal food environment will increase the likelihood that you will eat more nutrient dense foods regularly. Stocking up on fruits, vegetables, lean meats, wholesome carbohydrates, dairy, nuts, and seeds at home or at work will help fuel your workouts, decrease cravings and manage emotional eating. Each meal, try to balance your plate with a serving of lean protein, wholesome carbohydrates, and colorful veggies that will help you feel full and satisfied while providing important nutrients to help you exercise, train and perform at your best.


DIVAS half marathon & 5K Midwest at Branson ®

New for 2015…TUTUS

Sunday, May 17, 2015 10% OFF with code MWEWDIVA15 Valid through 5/13/15 for either the Half OR 5K

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C E L E B R AT I N G T H E S T R E N G T H I N A L L W O M E N Sunday, August 16, 2015 • Lake Nokomis, Minneapolis, MN Sprint: 500 yd. swim/15.5 mi. bike/5k (3.1 mi.) run • SuperSprint: 200 yd. swim/7 mi. bike/1 mi. walk/run

Registration options: individual, buddies, relay, family team, and SuperSprint.

ywcampls.org/womenstri

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