Women's Annual 2019

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MIDWEST EVENTS

Women’s Event Calendar Gear for the Active Woman Heart Healthy Nutrition Running Shoes to High Heels

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Fitness Fun & Friendship

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CONTENTS MIDWEST EVENTS WOMEN’S ANNUAL 2019

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Beat the Winter Blues

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YWCA- Women’s Triathlon: Accomplish Your Goals

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Running Shoes to High Heels

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Heart Healthy Eating for Women

MIDWEST EVENTS

www.midwestevents.com PUBLISHERS | OWNERS Terry and Brigid Thompson terry@midwestevents.com brigid@midwestevents.com EDITOR Jenn Barnett jenn@midwestevents.com Advertising brigid@midwestevents.com

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Gear for Active Women

Editorial and Photography Submissions jenn@midwestevents.com Subscriptions and Customer Service info@midwestevents.com Contributing Writers Gaby Bunten Dr. Marie-Christine Leisz Val Schonberg MS, RD, CSSD, LD Rachael Weiker

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Active Women’s and Kid’s Calendars

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.

On the cover: Molly Lethert; photo courtesy of YWCA - MPLS

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

Beat the Winter Blues!

by Gaby Bunten

Midwesterners are tough. We deal with deluges of snow, temperatures below zero and ice on the ground for up to 6 months a year! If you’re like me, you question why you live here at times. But with winter, it often brings taking your workouts indoors. And, if you’re also like me, you dread heading inside. However, over the years I’ve learned training inside doesn’t have to be so terrible. In fact, it can be fun and even benefit you for the spring and summer months ahead! Here are a few tips to beat the winter blues and actually enjoy kicking it indoors.

Binge watch your favorite shows or podcasts!

The outdoors provides all the distractions that help keep you moving.

Wildlife, scenery and the twists and turns of the road can make it seem like time 04 www.midwestevents.com

is flying by. Training inside is a different story. You’re without the stimulus of the ever-changing roads, the houses whizzing by and the sound of birds chirping in the distance. However, more often than not, there is a TV near by. So, why not utilize your time at the gym to do more than sweat? Maybe you want to catch up on the evening news or even catch up on the latest Real Housewives episode, you can do so while on a stationary bike or a treadmill! For me, I enjoy binge watching old episodes of Friends while I’m on my stationary bike trainer.

Another avenue you can take is listening to a podcast while elevating that heart rate. Podcasts these days range from a favorite DJ putting together weekly hour long arrangements, news podcasts highlighting headlines to athletic driven podcasts. All equally great! Personally, I enjoy my weekly Tiesto podcast or Above and Beyond, both great artists in the EDM

world. One of my other weekly listens is the Iron Women podcast put together by two female professional triathletes, Haley Chura and Alyssa Godesky. Each week they bring in a guest from the endurance world and pick their brain. Another great podcast that discusses balancing sport, life and career is Work, Play, Love by professional triathlete Jesse Thomas and his wife, former American Track and Field athlete, Lauren Fleshman. Of course, last but not least, my company, Final K, puts out a bi-montly podcast called, Be Better.

Whichever podcast trips your trigger can help you crank out miles making the time fly by!

Indoor workouts are efficient!

It’s the dead of winter and you’re either stuck on the stationary bike or indoor bike trainer and potentially a treadmill as well. How do you make the time go by, other than rely on your favorite show? You can create and structure your workouts to have intervals. Intervals for instance can be as simple as 5 x 1 minutes at your 5K pace, 2 minutes easy or 10 x :30 seconds fast with :30 seconds easy. You can even mix in technique work with these intervals if you have experience with that as well.

For example, if you’re a cyclist, you could spin up to 100-110 rpm for 60 seconds and take 60 seconds of recovery for five to ten receptions after a warm-up. Have fun with these! I’d recommend implementing intervals one to two days per week on whichever discipline or disciplines you are training for.

a great while! But what are my options?

Personally, this season I rejuvenated my love for strength training. I began working with a strength coach twice a week where we focus on mobility work, strength imbalances and simple progression. For other athletes, it may be cross country skiing instead of their weekly long run or hoping on a fat bike for your Saturday morning ride instead of the bike trainer. Whatever you choose, have fun! I can promise you a change in stimulus and muscle engagement will only help you for the spring and summer months ahead.

Winter isn’t so bad! Well, training indoors doesn’t have to be anyways.

Hitting the gym or setting up your bike on an indoor bike trainer can not only be time efficient, but it can be enjoyable if you use new stimulus, like a favorite show, or intervals that keep your mind and body busy. But, it can also be a time where you simply try something outside of your sport and even enjoy the outdoors with skiing or fat biking. Whatever you decide to do to spice up your exercise or training regime this winter, bottom line is to enjoy it, after all that’s why we do what we do!

Try something new!

Winter is off-season for many people. This can mean many different things for many different people. It can be a time for rest and rejuvenation or it can be a time to work on any weaknesses you may have through technique and consistency. Both are equally great and important. I encourage my athletes and myself to try something new in the off-season, however. Trying something new can create a new found excitement in sport or just get you out of your comfort zone is important for everyone once in

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 the70.3 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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YWCA Women’s Triathlon: Most Welcoming, Supportive Race to Accomplish Your Goals

by Rachael Weiker, YWCA Minneapolis Women’s Tri Race Director

race” because of its warm, encouraging atmosphere and the many supportive features that make the race unique. This unparalleled support includes a free training plan, open water swim clinics and training classes that help triathletes prepare to race.

Racers New and Experienced with Triathlons

Photo courtesy of Jenny Thompson

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very year, there is a day in August when Lake Nokomis is abuzz with energy, excitement and anticipation. It’s the YWCA Women’s Triathlon, where girls and women, ages 11 to over 80, swim, bike and run through the beautiful Minneapolis course and achieve athletic goals they might not have thought possible.

A Record-Breaking, WomenOnly Triathlon

Last year’s race was record-breaking – it was our largest race yet with 1,411 racers, 500 volunteers and over 6,000 spectators.

It was the first time we had to initiate a cap on participation and close registration early. Gaining over 40 percent more registrants in just the last two years, we can proudly say YWCA Women’s Triathlon is now the largest women-only triathlon in the contiguous United States.

A Warm, Encouraging Atmosphere

Our goal is to make YWCA Women’s Triathlon more accessible and achievable for women of all backgrounds, ages and body types. Many call it “the most welcoming 06 www.midwestevents.com

Because of this goal, there is always a great mix of racers out there – from first-time racers, to family relay teams spanning three generations, to best friend fundraising teams, to elite athletes. Every year, one in three racers are new to triathlon and more than 350 participants are over the age of 50.

We love to see all of our racers push their limits, achieve their goals and make memorable moments. Here are a few of those stories.

Racing to Get Her Life Back

The YWCA Women’s Triathlon in 2018 was the first for athlete Molly Lethert.

Molly says her sister watched the event for years and always thought it would be great race for her. In 2017, Molly surgically amputated her left foot. It was a decision that came after 40 years of pain – years before, her foot was injured in a snowmobile accident, “essentially severing” it and the dozens of surgeries she had didn’t help. “I finally realized that I was missing out on life,” says Molly.

Afterward, Molly decided to grab ahold of her life again – part of that was signing up for YWCA Women’s Triathlon. “I felt comfortable in such a diverse group of women — young and old, fast and slow.

I was amazed at all of the high-fives and

Molly Lethert - “I finally realized that I was missing out on life�

Photo courtesy of YWCA - MPLS

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Photo courtesy of YWCA - MPLS

kind words I received from women I didn’t even know while I was in transition and out on the course,” says Molly. Molly’s advice to others is to “start slowly, set small goals and surround yourself with supportive people.”

Cheered On, All the Way to the Finish Line Akudo Omeogo - “Do not let anything or anyone talk you out of what you can do!”

nor” hurdle to cross – she had to learn how to swim. Starting in June, Akudo practiced swimming, learning stroke by stroke.

Akudo says the day of the race, watching the sun sparkle on the water calmed her nerves; but immediately as she hit the lake, she started to panic. “Luckily, my friend who had raced before did not leave my side,” says Akudo. “I swam from buoy to buoy, with all the volunteers cheering me on and giving me words of encouragement. This is my favorite memory of the triathlon.” Akudo said she made an active decision to finish the race, despite the challenge of being a beginner swimmer.

And she did finish. Akudo’s advice? “Do not let anything or anyone talk you out of what you can do!”

A Team of Friends Encouraging Each Other to Tri Brooke - “I’ll do it, if YOU do it!”

Photo courtesy Minnefota Moments

Akudo Omeogo started working out regularly to get stronger after experiencing some back pain. The new workout routine improved her life and Akudo was encouraged by a friend who had done it to give YWCA Women’s Triathlon a try. Akudo agreed at once, but there was still one “mi08 www.midwestevents.com

Photo courtesy of Jenny Thompson

On a cold, January day in 2014, friends Jenny and Brooke went out for coffee in Minneapolis. Halfway through the conversation, Jenny said, “Do you want to do YWCA Women’s Triathlon with me?”

Brooke responded, “I’ll do it, if YOU do it!”

The triathlon seed was first planted for Jenny because a friend of hers had been saying for years, “You should do the YWCA Women’s Triathlon. It’s really fun!

It’s for all levels.” But her friend was an athlete, and Jenny didn’t see herself as that. It took a while, but that January day, Jenny decided to commit, and get her friend Brooke to do it, too.

And to prepare for it, here’s what they did: Jenny took a swim class at YWCA, and in session six of seven, she finally figured out how to swim a lap without feeling like she was going to drown. Brooke bought a bike. Jenny got the “Couch-to-5k” app and started using it: run a minute, walk a minute, run a minute. Plus, they took a couple “Learn to Tri” classes at YWCA Minneapolis and learned how to swim in a lake.

Last year, Brooke and Jenny completed their fifth YWCA Women’s Triathlon together. Along the way, they’ve inspired other

friends to join them. At the 2018 triathlon, their group had 13 women – seven were first-time triathletes, six of them had completed four or more triathlons, two were teenagers and 11 were in their 30s, 40s, 50s and 60s.

What has kept them going? Each other – motivating one another to continue running, swimming and biking through the years!

Registration Now Open

Join us Sunday, August 11, 2019 Please join us as a racer or a volunteer in 2019. Register early to confirm your spot!

You will have a fun and rewarding time!

Date: Sunday, August 11, 2019 Location: Lake Nokomis, Minneapolis Register at ywcampls.org/womenstri

Photo courtesy of YWCA - MPLS

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Running shoes to high-heels How to fit your foot properly and avoid injury!!

by Dr. Marie-Christine Leisz

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he design and fit of women’s footwear has been controversial since the dawn of time.

Remember the extreme practice of binding the feet of upper-class Chinese women which persisted for centuries? A shortened, higharched foot was considered attractive in that culture despite the pain and disability it caused. Fortunately, that custom died out but, the popularity of high-heeled shoes, which frequently cause foot pain and injury, persists in modern culture.

Although many women think high-heels make their feet and legs look better and like feeling taller, they don’t like the foot pain and deformity they can cause. This is made more frustrating by the need many women have to wear a dressy, fashionable shoe in a business setting.

So, why is something as cute as the highheel bad for feet? Kong, et al, answered that question by studying the forces the high-heeled shoe places on the foot while walking and standing. In an article published in the Journal of Biomechanics, 2011, he found elevating the heel above the ball of the foot, dramatically shifted pressure and shearing forces from the outside to the inside of the foot, excessively stressing the big toe joint and ball of the foot or metatarsal heads. The higher the heel, the greater the magnitude of the stress. It is this level of stress over time that is thought to cause pain in the forefoot and the development of bunions and other toe deformities.

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In addition to the negative effects of heel height, there is recent evidence that wearing shoes that are too narrow and too short contribute significantly to the incidence of foot pan and deformity. In my experience, this includes sport and running shoes. Running also creates stress over the feet, so good fit is very important especially if runners have foot pain, a bunion deformity or other foot problems.

For more information on this issue, how shoes (particularly running shoes), should fit and how women can wear high heels more safely, I asked my friend and colleague, Paul Langer, DPM, from Twin Cities Orthopedics. Dr. Langer and I are the in-store physicians at Fleet Feet Marathon Sports running shoe store in Minneapolis.

He is a widely-recognized authority on running-related foot injuries and an expert in how shoes should be fitted.

Dr. Langer agreed that ill-fitting shoes can cause serious foot issues. He discussed a comprehensive review article by Buldt and Menz, Foot and Ankle Research, 2018, which found that up to 72% of the population, more commonly women than men, wear shoes too short and too narrow.

These authors confirmed the association between poorly-fitting shoes, foot pain and disorders like bunions, corns and calluses.

So, why is something as cute as the highheel bad for feet?

They also found that women suffer foot pain more frequently than men.

This is important for the athlete as Dr. Langer explained that ill-fitting shoes may impede our balance and decrease metabolic efficiency, potentially affecting optimal sports performance. There is even some fascinating new findings that wearing comfortable footwear may enhance cognition!

Dr. Langer says that foot size does not stay the same in adulthood and changes as we age. Our feet become wider and our toes contract and stiffen. Our skin thins, loses elasticity and the fat pads protecting bony prominences atrophy. It is not unexpected to continue to require shoes that are longer and wider and it is important to have both the length and width of feet measured when buying shoes.

I asked him how to properly fit a run-

ning shoe. He recommends when buying running shoes, check fit in a standing position. If you run less than the marathon distance, make sure there is at least a half a thumb’s width between the front of the toes and the front end of the shoe. When buying running shoes for a marathon, you need a full thumb’s width at the front of the shoe. Make sure the shoe is wider than the foot and that the shoe is deep and roomy enough in the toe box to wiggle your toes. Only the area around the arch of the foot and heel should be snug.

How about high-heels? If a women has to wear high-heels, he recommends wearing flats to and from work, a restaurant or event and then changing shoes once you arrive. He feels if women wear comfortable, well-fitting shoes 80-90% of the time, they should be able to wear more fashionable shoes when they need to. A wedge sole or wider heel creates less stress over the foot as well.

I also recommend if you are a runner who wears high-heels, stretch your Achilles tendons and plantar fascia after you run.

There few things worse than foot pain when you are an active person and hopefully these tips will save your feet and keep you on the road for years to come! Â 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

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Heart Healthy Eating for Women

by Val Schonberg MS, RD, CSSD, LD

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ebruary is American Heart Month! A time for many groups around the country to educate and raise awareness about heart disease. Despite these efforts, many women are unaware that heart disease is not just a “man’s disease” but is the leading cause of death for women in the United States. In fact, 1 in 4 women in the United States dies of heart disease, while 1 in 30 dies of breast cancer.

Fortunately, heart disease is largely preventable with many things women can do, including physical activity. Even a modest 150 minutes each week of physical activity has been shown to be cardioprotective, which may be encouraging for the active female. However, factors like cholesterol, eating habits, smoking, and aging (menopause) can increase a woman’s risk of strokes, heart attacks and peripheral vascular disease – what together are called cardiovascular disease (CVD).

To reduce your risk of heart disease, The American Heart Association recommends the following: • • • • • •

Know your blood pressure.

Quit smoking.

Talk to your doctor about whether you should be tested for diabetes.

Have your cholesterol and triglycerides checked regularly.

Lower your stress level and find healthy ways to cope with stress.

Make healthy food choices and maintain a healthy weight for your body.

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What is a heart healthy diet?

A heart-healthy diet stresses a dietary pattern that consists of vegetables, fruits, whole grains and healthy fats, rather than the negative consequences of a single food or food group. For many years the emphasis has been on eliminating single nutrients (such as cholesterol, saturated fat, and sugar) that promote the development of atherosclerosis, which is the hardening and narrowing of the arteries that is often the underlying cause of heart attacks, strokes and CVD. Scientists have recognized that this singlenutrient-based strategy is not enough and are now emphasizing a different approach based on whole foods and dietary patterns, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan and Mediterranean diet. These dietary patterns take advantage of the beneficial effects of the additive and synergistic nature of nutrients and foods in the body.

What foods are in a heart healthy diet?

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Fruits and vegetables. Aim for 5 or more servings a day. One serving is equivalent to one cup fresh or raw fruits or vegetables (about the size of your fist), and ½ cup cooked (about ¼ of your plate).

Whole grains. Aim for half of your intake to be whole grains, such as whole wheat breads and cereals, oatmeal, corn, brown and wild rice, rye, barley, buckwheat, and quinoa.

Low-fat dairy products. These include milk, soy milk, cheese, yogurt, kefir and other milk products.

Fish, poultry, beans, soy foods and eggs. Moderate portions (3 to 4 ounces or the size of the palm of your hand) of lean animal protein, seafood and plant-based proteins, such as soy.

Nuts, seeds, olive oil, avocado.

The type of fat you eat is important, including more unsaturated fats, such as those listed here, as well as omega-3 fatty acids found in foods like walnuts, flax seed and salmon.

driver of excess weight gain and health problems. However, generalizations that certain nutrients (i.e. saturated fat and carbohydrates) increase one’s risk of CVD have been challenged and disputed in recent scientific literature. For example, consumption of saturated fat from dairy foods is associated with decreased risk of CVD, while the consumption of the same amount of saturated fat from other foods (such as red meat) does not have the same positive result.

As the scientific literature continues to unfold regarding heart-healthy eating, a few general principles about foods to limit or consume mindfully in moderation include the following: • •

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Are there any foods I should limit?

Despite popular belief driven by our diet-focused culture, calories in food are not equal. There is no doubt that excessive caloric consumption combined with inadequate physical activity is the primary

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Saturated fats found in red meat, processed meats, bacon, fried foods and baked goods.

Trans fats (partially hydrogenated oil) found in commercially prepared baked goods, snack foods, and fried foods.

Sodium, found in salt and added to many baked and convenience foods, can increase blood pressure.

The American Heart Association recommends no more than 2,300 milligrams (mg) a day and ideally no more than 1,500 mg for those with high blood pressure.

Added sugars, such as those found in sodas, cake, candy, etc.

Alcohol. Some research shows a link between moderate alcohol intake and a lower risk of heart disease and stroke. For women, moderate intake is up to 1 drink per day. For men, it is up to 2 drinks a day. One drink is defined as a 5-ounce glass of wine, 12-ounce beer, or 1.5 ounce shot of hard liquor.

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

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a e G for Active Women

SKECHERS GORUN 7 HYPER Well cushioned neutral running shoe with Skechers’ new highly responsive ultra-lightweight Hyper Burst™ foam midsoles. Breathable compression knit upper and molded heel counter provide a snug, sock-like fit. Knitted collar provides a more natural and supportive fit. Lockdown lacing system provides midfoot support with midfoot strike technology promoting efficiency in each stride. Weight: 6.1oz/173g (Woman’s 7) Launch is early May 2019. https://www.skechers.com/en-us/

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Injinji Women’s Ultra Run No-Show Constructed to provide comfort and support even after miles of wear, the Women’s Ultra Run No-Show features cushioned terry throughout the foot and toes, to help soften the impact of tough runs and workouts on feet.

The narrower profile is designed specifically for the contours of a women’s foot—the five-toe design prevents blisters, splays toes naturally and wicks away moisture. The No-Show length rests below the ankle and features a heel tab to protect against chafing. https://www.injinji.com/women-s-ultra-run-noshow.html

ULTIMATE DIRECTION Fastpackher 20 The women’s specific FastpackHER 20 carries all the gear you need with a large main compartment and phone and hydration pockets up front. The zip-down main compartment gives total access to your gear quickly and easily. https://ultimatedirection.com/fastpackher-20/

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OOFOS WOMEN’S OOMG FIBRE LOW SHOE - BLACK & GRAY Slip on the latest addition to the OOFOS collection, the new OOmg Fibre. We combined our proprietary OOfoam technology with OOtex Fibreflex fabric to enhance your post work-out recovery. A uniquely comfortable shoe you won’t want to take off.

Did you know? Every purchase on OOFOS.com contributes to our goal of finding a cure for breast cancer. https://www.oofos.com/

SWIMRUN CALF SLEEVES The blueseventy SwimRun Calf Sleeves are a super buoyant calf sleeve with 7mm neoprene at the front and 5mm neoprene at the back which help lift heavy legs in the water.

These are a perfect addition to your Alliance SwimRun Wetsuit to gain buoyancy for your legs during the swim portions of your SwimRun race without sacrificing freedom of movement during the run portions.

In addition these are a perfect training aid to improve body position in the pool. https://www.blueseventy.com/ 18 www.midwestevents.com

Gu Hoppy Trails Energy Gel To brew up excitement over our new Hoppy Trails Energy Gel flavor and to help bring some extra fun to your store’s weekly run or ride events, we created a limited edition Hoppy Trails Activation Kit to SWAG out in-store events in March. www.guenergy.com

Louis Garneau Women’s Neo Power Motion Cycling Shorts The women’s Neo Power Motion Cycling Shorts are made of premium fabrics, strategically placed to provide the right amount of compression, comfort and support for all day riding.

They have a 9.5” inseam that provides plenty of coverage and feature a textured fabric that gives depth to the shorts in addition to providing amazing moisture management for when things heat up. The HugFit waistband provides just enough coverage while keeping the shorts in place, and laser-finished leg grippers keep the shorts from riding up. The shorts come with our patented Motion AirGel women’s specific chamois that provides all-day comfort in the saddle and include two extra storage pockets to store essentials during indoor spinning or any outdoor activity https://garneau.com/us_en/women-s-neo-power-motion-cycling-shorts-1050564 www.midwestevents.com 19

Give your kids a challenge this summer!

Ninja Warrior Summer Camps

Locations; June Outdoor Camp St. Michael, MN July Indoor Camp Maple Grove, MN August Outdoor Camp Plymouth, MN

www.NinjasUnited.com

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Women’s Calendar

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

Photo courtesy of Grandma’s Marathon

Running Chocoholic Frolic 5K/10K 3/30/19 Iowa City, IA http://www.chocoholicfrolicrun.com Hot Chocolate 15k/5k 4/13/19 Minneapolis, MN Sweet Stations along the course, postrace party, DJ, Kid Zone. USATF certified course http://www.hotchocolate15k.com Go Girl Run Half Marathon/5K 4/14/19 Springfield, MO 8/25/19 Kansas City, MO http://gogirlrun.com/ Unleash the She 5K/10K 5/5/19 Rochester, MN 5K/10K All Women’s Run, 5K Coed Walk, KidsK, $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com/rochester.html

Des Moines Women’s Half Marathon, 5K May 5 & 6, 2019 Jasper Winery, Des Moines, IA A celebration of strength! https://www.desmoineswomenshalf.com/ Komen Race for the Cure 5/12/19 Ottumwa, IA 5/12/19 Edina, MN 6/9/19 Moline, IL 6/29/19 Pequot Lake, MN www.komen.org/ Women Run the Cities 5K/10K/10M/1M 5/19/19 Minneapolis, MN 5k, 10K, 10 Mile The event supports The Link, a nonprofit supporting at risk youth in the Twin Cities, and CREW Network Foundation. www.tcmevents.org

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DC Wonder Woman Run Series 6/29/19 Fargo, ND 6/9/19 Chicago, IL 5K,10K,1/2 marathon DC Wonder Woman race kit, live music on course, post race concert https://dcwonderwomanrun.com Go Far Woman 1/2 Marathon/5K/10K/ Girls Youth Run 8/9-10/19 Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU in honor of Dr. Renee Schwandt. www.gofarwoman.com Peanuts Run & Ride Valleyfair 8/11/19 Shakopee, MN Half Marathon & Quarter Marathon, 5K & 1 Mile. Run under and around Valleyfair attractions before it opens, then enjoy the park. Single day admission fee to park is included with entry. www.runandriderace.com Susan G. Komen 3 Day 8/16 to 18 Twin Cities, MN 3 day, 60 mile supported route dedicated to ending breast cancer. www.the3day.org/site/PageServer Leading Ladies Marathon 8/18/19 Spearfish, SD Marathon/Half Marathon www.leadingladiesmarathon.com Women Rock 5K, 10K, 1/2 Marathon 8/24/19 St. Paul, MN Post race party at the finish line. Team Ortho Foundation https://monsterraceseries.com Moms on the Run 5K/10K 8/25/19 Lake Elmo, MN Women’s 5K/10K, kids races and fun activities. www.momsontherun.com Go Girl Run 1/2 Marathon/5K 8/25/19 Kansas City, MO http://gogirlrun.com/ Zooma Woman’s Running Series 9/14/19 Lake Geneva, WI Half Marathon/5K Pre & post party, Swag Bag, Sunrise Yoga zoomarun.com/race/zooma-great-lakes/ 22 www.midwestevents.com

Chocoholic Frolic 5K/10K 11/2/19 St. Paul, MN www.chocoholicfrolicrun.com Chick-uamegon Women’s 5K/10K 11/2/19 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 My First Tri 6/22/19 8/24/19 Rice Creek Chain of the Lakes Reserve, Lino Lakes, MN Supersprint Triathlon www.trifitnesswbl.com IronGirl 8/11/19 Pleasant Prairie, WI Women’s Only Sprint Triathlon/Duathlon www.irongirl.com YWCA of Minneapolis Women’s Triathlon 8/11/19 Minneapolis, MN The only all woman tri in Minnesota.

500 yd. swim, 15.5-M bike & 5K run.

Celebrate your strength! www.ywcampls.org/events/womens_ triathlon

Adventures

Groups

Women Exploring Wilderness 7/6 - 12 Boundary Waters Guided Group Canoe trip. Paddle, portage & camp. Trip starts and ends in Ely, MN www.piragis.com/guided-canoe-trips/women-exploring-the-boundary-waters-wilderness-canoe-trip.html

Bike Club Listings Minnesota: www.pedalmn.com/minnesotabike-clubs Iowa: http://iowabicyclecoalition.org

Women’s Wilderness Discovery Ely, MN Fully outfitted/professionally guided Boundary Waters Canoe adventure.

Scheduled trips or create your own. Summer and winter options. https://womenswildernessdiscovery.com Wintermoon Summersun Bringing women and nature together in the magical Northwoods. Environmentally friendly adventure retreat lodge for women featuring dog sledding and sea kayaking in Superior National Forest 218.848.2442 www.facebook.com/WintermoonSummersunAdventures/ Climbing Midwest Mountaineering, Minneapolis, MN Free Bouldering Cave, $5 Divas Climbing Lessons. 612.339.3433 www.midwestmtn.com

Adventure Races One Tough Cookie 6/1/19 New Liberty, IA Mud & Obstacle Course 100% of funds benefit girls’ leadership programs. www.onetoughcookierace.com

Cycling

Fat Bike Woman’s Getaway Dec 13-14, 2019 Seeley/Cable, WI Polish your skills riding the legendary Birkie Trail. https://www.birkie.com/bike/events/ladiesfat-bike-getaway

Fit4Mom Fitness for all stages of motherhood.

Chapters in Minnesota, Iowa http://fit4mom.com MDRA Women’s Running Camp 8 week of training for every level of fitness, beginner to experience. Hiawatha School Recreation Center, Minneapolis Wednesdays, March 27 – May 15 Goal race is Women Run the Cities on May 19th www.runmdra.org/programs/womensrunning-camp Minnesota Cycling Federation www.mcf.net Minnesota Women’s Sailing Team If you always wanted to sail or race, this group will help you develop your skills, novice to expert. Lake Minnetonka. www.mwst.org/About_MWST.html Moms on the Run Running/Walking Club for women, with Group coaching focused on interval and strength training. Clubs in Minnesota, North Dakota and Western Wisconsin. 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. Chapters in Minnesota & Iowa. www.momsrunthistown.com Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com USA Cycling - Club/Event Listings www.usacycling.org

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Active Kids

Many running events also have a Kids Run included. Here are some specifically for kids. ***Dates subject to change. Please consult race websites for updates

Photo courtesy of Grandma’s Marathon

Running YWCA Girls on the Run 5K 4/27/19 Mankato, MN https://www.mankatoywca.org/girls-run-5k Girls on the Run 4/27/19 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/11/19 Eau Claire, WI, Events start at 10:00 AM 715.271.7703 www.gotchippewavalley.org/5k TC Kids Cross Country Fun Run 5/18/19 St. Paul, MN Kids’ half-mile to 5K races! For information on how to get started with a training program, check the website below. www.tcmevents.org/youth 24 www.midwestevents.com

Essential Fit-n-Run May 2019 Duluth, MN ¼ mile run for Duluth 3rd to 5th graders www.grandmasmarathon.com Med City Kids Marathon 5/25/19 Rochester, MN Open to students grade K-8. www.medcitymarathon.com/kids/info Girls on the Run 5K 6/1/19 Bloomington, MN www.gotrtwincities.org/ Whipper Snapper Races for Kids 6/21/19 Duluth, MN Free races for kids, ages 14 and under on Grandmas Marathon weekend at Bayfront Festival Park. www.grandmasmarathon.com

Park Point Youth Races 7/18/19 Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Medtronic TC Family Events 10/5/19 State Capital, St. Paul, MN www.tcmevents.org/events

Triathlon/Duathlon Minnetonka Youth Triathlon 5/4/19 Minnetonka, MN Grades 2-8. https://www.minnetonkaschools.org/district/ mcec/events/tonka-youth-triathlon

Wingkids Triathlon 8/10/19 Red Wing, MN www.wingmantri.com/kids-triathlon.php Green Lake Kids Tri 8/11/19 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com Breakaway Kids Tri 8/17/19 Maple Grove, MN Adventured Based triathlon. Swim, Bike, Run, Obstacles. www.cyclehealth.org Maple Grove Youth Splash & Dash 8/23/19 Maple Grove, MN Ages 7-15

Eau Claire Kids Triathlon 6/1/19 Eau Claire, WI Ages 7-14 eauclairetriathlon.com/kids_triathlon

Kiwanis Kids Triathlon 8/24/19 Baxter, MN www.lakescountrytriathlon.com/

Trinona Kids Triathlon 6/8/19 Winona, MN Variety of distances for ages 5-13 www.trinona.com/winona/kidstri

Adventure Races

Fairmont Triathlon Youth Event 6/15/19 Fairmont, MN Ages 7-14 Short Course http://www.fairmonttriathlon.org Sanford Kids Tri for Health 6/21/19 Jackson, MN Ages 5-14. www.triforhealth.com Y Kids Tri June 2019 Northfield, MN 507-645-0088 http://northfieldymca.org/healthy/events/ykids-tri/ RipRoar Kids Triathlon June 22, 2019 – Cedar Rapids, IA August 17, 2019 – Johnston, IA http://www.riproarevents.com/ Little Minnow Kids Triathlon 7/21/19 Ashland, WI Ages 5-11 www.cheqbaysprint.com Root Beer Kids Triathlon 8/4/19 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com

One Tough Cookie Jr. Run/Muddy Buddy Run 6/1/19 New Liberty, IA Mud & Obstacle Courses for ages 14+, 8-13 & 7 & under www.onetoughcookierace.com Chase Trempealeau 6/9/19 Trempealeau,WI Cycle, Hike and Seek www.offnfunning.com The Resilinator 10/27/19 Hyland Lake Park Reserve, Bloomington, MN Buddy Race barriers & obstacles to conquer. www.cyclehealth.org

Cycle Birkie Kids Mountain Bike Camp Youth ages 6-18 at the OO Trailhead June 9, 2019 https://www.birkie.com/live/training-programs/train-to-bike/ Little Bellas Birkie Mountain Bike Mentoring Camp 7/20/19 Hayward, MN Girls Age 7-13 Give it a Whirl Day. One day all girls intro to mountain biking. https://littlebellas.com/camp/birie-camp www.midwestevents.com 25

Groups Loppet Trail Kids Outdoor Adventures for kids age 7-14 Mountain Bike Camps, Spring, Summer, Fall https://www.loppet.org/programming/ youth/ Flying Colors Flying Trapeze Summer Camp Marine on St. Croix, MN 3 and 5 day camps, ages 8-18. Empowering Summer Camp to experience a variety of circus arts and develop confidence. http://www.flyingcolorstrapeze.com/life-atcamp.html 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

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Kids on the Run Program through Moms on the Run to motivate kids to love physical fitness. www.momsontherun.com Wednesday Night at the Races Duluth, MN This series of FREE races is held on six consecutive Wednesday evenings July and August for ages 14 & under. Locations vary. www.grandmasmarathon.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 Ninja Warrior Camps 2 and 3 day outdoor summer camps, Plymouth, St. Michael, MN. Indoor camp Maple Grove, MN. Ages 7-16, obstacles for all skill levels. https://www.ninjasunited.com/

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ywcampls.org/womenstri

SUNDAY, AUGUST 11, 2019 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 and family teams