Women & Kids Event Calendar
Bone Health for Female Athletes
Gear for Active Women Hot Yoga
Get Women Moving in 2017 The Cabin Triathlon
YWCA Women’s Triathlon 10th Anniversary
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MIDWEST EVENTS WOMEN’S ANNUAL 2017
Get Women Moving in 2017
YWCA- Women’s Triathlon 10th Anniversary
Bone Health for Female Athletes
Gear for Active Women
www.midwestevents.com PUBLISHERS | OWNERS Terry and Brigid Thompson firstname.lastname@example.org email@example.com EDITOR Jenn Barnett firstname.lastname@example.org
Women’s Only Calendar
Advertising email@example.com Editorial and Photography Submissions firstname.lastname@example.org Subscriptions and Customer Service email@example.com Contributing Writers Dr. Marie-Christine Leisz Crystal Neal D.C. Val Schonberg Marissa Schroder YWCA Minneapolis
Active Kid’s Calendar
It’s Cold OutsideStay Hot in the Yoga Studio!
On the cover: Gaby Bunten at the Turtleman Triathlon; photo by Midwest Events
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.
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Host Your Own Family-Friendly Cabin Triathlon by Marissa Schroder, Publisher, Get Out There
Cabin Owners have been waiting all winter to finally open up and air out musty cabins in anticipation of long summer days spent relaxing on the dock. But relaxing isn’t all it’s cracked up to be - particularly for Type A triathletes in need of a good training day. So, in an effort to keep family peace at the cottage this summer, here’s our guide to hosting your own cabin triathlon – the perfect opportunity to combine a little family time with a solid training day!
The Set-up Start by inviting family, friends and other area cabin owners over for the festivities. Supply each participant with a list of what they’ll need (think hats, sunscreen, bike, water wings…) and a schedule of the day’s activities. Designate one of the more couch-potato-at-the-cabin folks to the job of race photographer. Remember this is all about the fun – so add in your own creative touches.
The Swim Rather than setting and measuring out a specific swim distance, pick a nearby outand-back destination such as a floating dock, protruding rock, nearby island or neighbour’s dock. Set a short course with a single out-and-back loop, and double it for the “advanced” tri. Involve the kids by having them paddle the course in a rubber 04 www.midwestevents.com
dingy or canoe, or handicap your strongest participant by towing the dingy behind him/ her for the swim. Add to the fun by requiring participants to swim with an inflatable tube or a set of water wings. Recruit kids and non-tri types to act as support crew in “transition”. Have fluffy towels and plastic cups filled with lemonade on hand for racers. A dry set of clothes including socks and shoes will make for a memorable, chafe-free experience for your cottage guests.
Set your bike course along a lengthy driveway or cabin road. If you live on a busy stretch, plan your triathlon during non-peak hours and be sure to let the neighbours know your plans. You might consider posting “Race in Progress” or “Watch for Cyclists” signs (the kids can help here too) along the course, or setting out pylons or other markers to warn drivers.
Again, set the run course to the level of participants. Combining a clearly marked trail running section is a great way to challenge racers and showcase the area’s scenery. Be sure to have ample bug spray on hand. Instead of a water station, set up coolers along the route with cold beer for the adults and freezies for the kids. Be sure not to mix these two up!
Let guests “pick-a-bike” from whatever smorgasbord collection you have. A tricycle, your old Raleigh from when you were ten, your Cervelo and a couple of the kids’ mountain bikes are a great start. Encourage your guests to bring their own as well. Set the course for the level of participants - have a short course for “regular folk”, a long course for those of you trying to get in Ironman training and a course for kids and the unfortunate dude riding the trike. Multi-loops courses are a great way to encourage spectator participation!
Post-Race Post-race kick back with a beer, a burger and friends. Follow up your recovery with an awards ceremony. Remember, this is all about fun - award participants in categories such as who looks best in a Speedo, best wipeout and slowest transition. For added fun, why not showcase the event photos on an outdoor movie screen later that night (with campfire and S’mores, of course)!
Reprinted with permission from “Get Out There” magazine, a Canadian regional endurance sports, outdoor recreation and adventure publication. Be sure to look for a current copy, if you visit Canada.
All Ages Celebrate the YWCA Women’s Triathlon 10th Anniversary by YWCA Minneapolis
Over the last nine years, the YWCA Women’s Tri has established itself as the largest all-women triathlon in the region proudly attracting over a third first-time triathletes every year. Ranging in age from 11 - 79, triathletes are beginners, seasoned veteran triathletes and elites who all share the same Lake Nokomis course set against the beautiful backdrop of Minneapolis. In addition to the YWCA Women’s Tri celebrating its 10th anniversary this year, YWCA Minneapolis is celebrating its 125th anniversary of strengthening communities with social justice programs that work towards the health and empowerment of women and girls.
annual event, in the 75-79 age group. In 2016, for the first time, Judy accepted her first place finish as a great-grandmother. “I am so grateful to be a great-grandmother. My granddaughter, Allie, raced again in 2016 for her third Women’s Tri. I would like to encourage older women that still swim, bike, and run to join me in the fun!” Having been very active over the years as an athlete and coach, and completing about 160 total triathlons, Judy is an inspiration to all. When asked about that number, she
The YWCA Women’s Triathlon exists to celebrate the strength in all women. To commemorate this milestone year for the YWCA Women’s Tri, YWCA Minneapolis is pleased to highlight some of the triathletes that make this event unique. Judy Ryken at the YWCA Women’s Triathlon; photo credit YWCA Minneapolis
A Race Legend Continues Judy Rykken, age 78, has competed in all nine YWCA Women’s Triathlons. At the 2017 YWCA Minneapolis Women’s Triathlon, the race will be celebrating its 10th birthday and Judy will likely be celebrating her 10th age group win at the 06 www.midwestevents.com
responded, “Over the last 60 years or so, I’ve had the opportunity to ski, bike, and run races, triathlons and golf tournaments… but I don’t think the number is important. It’s just so much fun to be outside with the excitement and camaraderie of other racers. It’s the lifestyle that is of value.” Judy notes that there are so many health issues a person can’t control, but you can do your
photo credit YWCA Minneapolis
best to stay active and enjoy life as long as possible. “I still love to swim, bike, run, ski, golf, and do lots of activities that make each day brighter. Slower is OK. Getting older isn’t always easy.”
New Women’s Tri Legends in the Making In 2015, YWCA Minneapolis added a shorter distance SuperSprint, and lowered the age minimum from 14 to 11. The shorter SuperSprint distance and minimum age of 11 has attracted more young girls to triathlon. Last summer, participation in the SuperSprint increased by 40% and attracted more girls at that younger age minimum of 11.
The YWCA Minneapolis’ Health and Wellness goal is to optimize the health and wellbeing of our members and participants by providing an inclusive sense of community with a common goal of living a healthy lifestyle. Breanna’s mother, Kim, who also competes in the Women’s Tri, stated that participating in this event helps show Breanna the importance of leading a healthy lifestyle. “Having an event like the YWCA Women’s Triathlon to look forward to each year keeps me focused on wanting to be healthy and active so that I can continue to participate each year. My daughter has heard me talk about how supportive everyone at the race
One of these SuperSprinters is Breanna, who at age 11 completed her first triathlon. Breanna admits that she was a bit nervous about navigating the course and logistics. “I was nervous about finding my way through the bike course, but it was easier than I thought. I met some other girls my age while I was waiting for the race to start and had fun talking with them. Everyone was really nice and helpful.” The Women’s Tri is always receiving positive feedback about the post-race food provided, and Breanna happily agrees. When asked about what was her favorite part of the Women’s Tri, she quickly responded, “the feeling that I accomplished something when I crossed the finish line…..and the build your own trail mix bar!!”
Breanna and Kim Price; photo credit Minnefota Moments
is and how inspiring it is to see women of all ages and fitness levels coming together to participate and support each other to reach the finish line. It was great to get to see her experience it for herself and see how proud she was at the end of the race.” As the Women’s Tri turns 10 this year, we hope this new generation of Women’s Tri participants will be inspired by race legend Judy Rykken. Her advice for the SuperSprinters? “You will have such a good time that you will want to be back next year! You will probably set new goals – to be faster than this year, to try the longer distance, and to do other events. Encourage your moms and grandmas to join you. It can be a family party!” The consensus among Women’s Tri participants is how the event provides such a supportive and inclusive environment. Judy says it best, “The race has a special atmosphere with all women who participate experiencing strong support and enjoyment. “I thought it would be a fun challenge and something exciting to do with my friends. I learned a few things that will help me prepare better for next year.” Abby Seguin, age 11, participated in the Women’s Tri with her mother, Lisa, in 2016 and both are registered again for the 2017 event. Abby Seguin; photo credit Minnefota Moments
It’s like being invited to a party where you know everyone will have a great time!” Nicole Cueno, YWCA Women’s Triathlon Race Director, shares “We are so thrilled to yet again bring women of all ages, abilities, and backgrounds to our race. We want to be breaking down barriers to healthy lifestyles. We believe that women’s health is strongly tied to the health of larger communities, which is something we care deeply about at YWCA Minneapolis.” Register for the 2017 Race! The 10th Annual YWCA Women’s Triathlon will be held on Sunday, August 13 - registration now open. www.YWCAWomensTri2017.zapevent.com For questions or further information please contact Nicole Cueno, YWCA of Minneapolis Women’s Tri Race Director & Endurance sports Coordinator. firstname.lastname@example.org
“I wanted to compete in the Women’s Tri because it seemed like a fun event that would also challenge my body.” Shelby, age 11, completed the Women’s Tri SuperSprint in 2016 with her 14-year-old sister, Megan. Both Shelby and Megan are registered for the 2017 event. Shelby Benker; photo credit Minnefota Moments
Resolve to Get More Women Moving in 2017! by Dr. Marie-Christine Leisz
help your sedentary female friends and family get started living a healthy and active lifestyle If you are reading this article you are probably pretty active. You have realized the positive benefits of exercise, both physical and emotional, and the make the time and effort to keep fit. Working out at moderate intensity, a minimum of 2 hours and 30 minutes per week is recommended by the Federal Office of Disease Prevention and Health Promotion. This minimal amount of exercise lowers your stresslevel, blood pressure, cholesterol and enhances blood glucose control. Modifying these metabolic factors, reduces the risk of heart disease, stroke, type II diabetes, as well as many forms of cancer. Regular exercise also increases lean muscle mass and bone density. But did you know, only 46% of females over the age of 18, meet these standards of exercise? That means 54% of your peers are not exercising regularly enough to reap these benefits. What is preventing these women from exercising? Past research has blamed lack of time as the primary reason women are less active. Recent studies show lack of confidence participating in sports and fitness activities, may also play an important role.
Time restrictions v/s Lack of Confidence The lack of time is an obvious reason women cite for not exercising. Between 10 www.midwestevents.com
Photo: Esprit de She; Lifetime Events
family, work and home responsibilities, many women do not see how to find that 2 hours and 30 minutes per week recommended to gain benefit. The lack of confidence and experience initiating a sports activity is not as apparent, but equally intimidating holding women back from becoming more active.
Comradery In last year’s Midwest Events Women’s Edition, I told you why girls need their own teams. I explained that there appear to be neurocognitive differences between boys and girls influencing the way they behave during sports and competition. In a team situation, boys are individually competitive and want to be the star of the team. Girls generally encourage each other and want to be part of a team that gets along. They tend to celebrate victory as a group. These gender traits seem to persist in adulthood. Women continue to enjoy participation in group activities more than men. One of the keys to athletically-naïve women becoming more active is participation in a group that makes them feel comfortable. The organization, Moms on the Run, is a great example. Their motto is “Fitness, Fun and Friendship” and their training groups strive to help each new member feel they fit in.
Experience Another factor contributing to a women’s lack of confidence taking up a new activity or sport, is simply lack of experience. In my opinion, every woman is an athlete and
many of us discovered physical aptitude and enjoyed success in sports when we were girls. This is especially true if your family was active or if you played sports in recreational leagues or at school. It is easier then, for this appreciation of movement to carry over into adulthood. But, many women did not have the opportunity or the interest in athletics during childhood to realize their potential. When they want to begin a new activity, they simply don’t know where to start and it is easier to not try than to risk failure or look foolish.
Help Those Hidden Athletes Get Started Right! So, where do you come in helping your sedentary female friends and family members join acquire your healthy lifestyle? Almost every active woman knows another female who has expressed admiration and envy after hearing about the fun her friend had participating in the sports she loves. That inactive woman often says, “I wish I could do that!” Well, next time you hear that, extend the invitation to help your friend get started. Something as simple as meeting for a 30 minute walk, a couple times a week, is an activity almost everyone can do and a safe way to get a workout program going. It costs nothing and you don’t need any special equipment.
Photo: Gopher to Badger; Fred Sobottka
Once these new athletes get started and begin to feel that great training effect after a couple of weeks, they will be more likely to take training to the next level. They will feel more confident joining beginner’s group to learn to participate successfully in the sport they are interested in. You will feel great too knowing you have changed your friend’s life for the better!
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
Great for everyone from beginner to veteran! Fun Fact: 70% of our participants are female!
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BONE Health for Female Athletes by Val Schonberg
Better Bones for a Stronger Body Good bone health affects your ability to stay active and healthy throughout life. However, when female athletes, especially those training for recreational or elite athletic competition, knowingly or unknowingly exercise too much and eat too little, they may be at risk for low bone mass and fractures. Low bone density (or bone strength) and stress fractures, whose incidence is increasing among competitive and recreational female athletes of all ages, leads to pain and lost time from training and competition. Osteoporosis, a bone disease caused by weakened, porous bone, occurs silently and progressively over time, often with no symptoms until a fracture occurs. Itâ€™s currently estimated that one in three women over the age of 50 will suffer from an osteoporotic fracture www. iofbonehealth.org. Bone is a living tissue that is constantly changing. Nutrition, physical activity, and certain hormones all play a role in the development and maintenance of healthy bones. With adequate nutrients, in particular calcium, Vitamin D, and protein, as well as weight-bearing exercise, most people achieve a peak bone mineral density by their late 20â€™s. During the normal aging process, both bone mass and bone strength decrease, with increased declines related to the lack of estrogen, such as with menopause or in female athletes with amenorrhea. Therefore, bone disease 14 www.midwestevents.com
prevention begins during childhood and adolescence, as well as lessening the extent of bone loss that occurs during the aging process. To optimize bone health, female athletes need to consume foods that provide adequate calcium and vitamin D; eat enough calories to support their training; and, recognize that menstrual irregularity is a warning sign for low bone mass. The Role of Calcium and Vitamin D Calcium is an important mineral in the body for maintaining bone strength, regulating muscle contractions, maintaining blood pressure, and transmitting nerve impulses. Most of the bodyâ€™s calcium is stored in our bones (and teeth); and, without enough calcium each day from the diet, the body will use what it needs from the bone to keep blood calcium levels normal. If more calcium is removed from the bones than is consumed in the diet, the bones may become fragile or weak. The calcium recommendation for women ages 25 to 50 is 1,000 to 1,200 milligrams per day and 1,200 mg/day for women after age 50. Good sources of calcium include dairy products (milk, yogurt, kefir,
Including a source of protein (lean meat, fish, dairy products, soy foods, beans, legumes and nuts) at each of your meals and snacks will provide the building blocks necessary for building a strong matrix of protein fibers in bone. Achieving peak bone mass during childhood and adolescence, as well as preserving bone mass with aging, is dependent on the body having enough protein available for bone development. Many other nutrients are needed for healthy bones. Although research is still evolving on their role and benefits, Vitamin K, magnesium, phosphorus, and zinc also have a role in bone health.
and cheese), calcium-fortified juices or plant milks, some types of tofu, certain vegetables (collard greens, kale, broccoli, bok choy), oranges and almonds.
For advice on customizing a fueling plan, consult a Registered Dietitian who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.
Vitamin D is also vital to bone health as it is needed for the absorption of calcium from the intestines and plays a key role in bone mineralization. The recommended daily allowance is 600 international units (IU) for those women under 70 years of age and 800 IU for those over 71 years of age. Vitamin D is present in only a few foods including fatty fish, egg yolks and fortified foods, like milk and cereal. It is also made in the skin when exposed to sunlight. For those unable to get sunlight or consume sufficient Vitamin D from foods, 2,000 units of Vitamin D daily may be recommended, but you should consult with your doctor before taking any supplement. Other Key Nutrients for Bone Health Consuming enough calories to fuel activity and other body functions is critical. Eating a variety of foods at three meals and two to three snacks throughout the day according to your hunger and fullness will generally meet the energy demands of your support.
Val is a Registered, Licensed Dietitian who is Board Certified as a Specialist in Sports Dietetics and the only dietitian in Minnesota certified as a North American Menopause Society (NAMS) practitioner. She is the founder of EnlightenU Nutrition Consulting and enjoys enlightening recreational and competitive athletes about food, eating and overall wellness. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813.
a e G for Active Women
Women’s Triathlon Top in 2017 Courage Design Our women’s tri tops are designed to work with our tri shorts as a complete system. Just like our tri shorts, the tops have incredibly soft fabric. They also feature a longer torso, flared hem and a supportive shelf bra that keeps the girls in place & comfortable. A flattering mesh racerback ensures core cooling while two rear pockets allow you to stash items. Uncompromising in performance and comfort while offering a fashion-forward look. “Courage is being afraid but going on anyhow…” www.coeursports.com 16 www.midwestevents.com
W HH Warm Freeze ½ Zip One of our most successful base layers for the cold months, with updated seasonal graphics. HH Warm base layers combine Lifa® Stay Dry technology in the layer closest to your skin, with a premium Merino wool exterior with superior insulating and wicking properties. This base layer is sure to keep you dry. Features: HH®Warm; Lifa® Stay Dry technology; Pure Merino wool, Non-itch; Flatlock stitching; 1/2 zip opening. www.hellyhansen.com/
PackTowl Luxe Towel Introducing the new Luxe towel, the most luxurious outdoor towel available, with the same quick-drying packable performance you expect from PackTowl. Soft, superabsorbent terry knit looped fabric, inspiring colors and a beautiful striped pattern on one side offer outdoor enthusiasts and travelers a feeling of home wherever adventure leads. Hang loop and zippered storage/organizer pouch included. www.packtowl.com
Lux Origami Sweatshirt Texture is the new print. It’s the tonal sophistication to a garment to give it that extra something. As are the hip-to-be-square thumb holes. And an easy fit that isn’t slouchy. The origami knit, has a subtle raised pattern. And our Solid Lux is the sought after softness we seek in almost all designs. www.oiselle.com/shop/lux-origami-sweatshirt
Under Armour Athlete Recovery Sleepwear Far Infrared is a type of energy on the infrared spectrum that has several benefits for the human body. TB12 technology was developed to harness it even when you’re resting. The soft bioceramic print on the inside of the garment absorbs the body’s natural heat and reflects Far Infrared back to the skin. This helps your body recover faster, promotes better sleep, reduces inflammation, and regulates cell metabolism. www.underarmour.com/en-us/ 18 www.midwestevents.com
Women’s Enduro No Show Sock Providing harmony in the fit and feel, Balega socks are founded upon research, design, technical excellence and durability. Runners will feel the difference right away with the high level of cushioning the Women’s Enduro offers. The breathable mesh ventilation panel help keep feet dry and comfortable while also fighting blisters with its no-slip heel tab and seamless toe box. Balega is introducing new stylish, fun colors for Spring 2017. Available in local running stores. https://balega.com/
Seven Sundays Soft Baked Muesli Squares Seven Sundays®, the fastest growing U.S. muesli brand, now makes soft-baked Squares. These snack bars are nutrient-dense, naturally gluten free and non-GMO Product Verified. They are made from a healthful mix of unprocessed whole grains, coconut oil, nut and seed butter, fruit and organic honey. The outcome is a delicious, nutritionally balanced hand-held bar that did not contain the usual low-cost and unhealthy binding agents found in most bars like sugar and brown rice syrup. Crafted in Minnesota. Available at Kowaski’s Markets and on the website. www.sevensundays.com
Mosquito Repellent Natural Essential Oils The world is a wonderful place full of exciting adventures. At PARA’KITO™, we want you to embrace this world, to travel, to explore, to enjoy its beauty, all naturally free from the nuisance of mosquitoes. PARA’KITO is your caring, natural, effective protection. DEET FREE. A single refill pellet fits safe and snug in the mesh pocket on the outside of the band. As the natural oils’ active ingredients are released into the air around you, they help to mask the scents of your breath and body, making it harder for mosquitoes to find you. Super simple, super effective. https://us.parakito.com/
Petal Power Joy Ride Creme Nothing takes the joy out of your ride faster than sore nether regions. Petal Power Joy Ride Creme chamois cream protects your delicate petals and surrounding areas from painful chafing. Rich plant-based and natural emollients help condition skin and keep it supple, preventing micro-tears, chafing, and saddle sores. Unlike many other chamois creams on the market, this mild, plant-based anti-chafe cream contains no tea tree oil, peppermint, or menthol so there isn’t any burning or tingling. No petrolatum (petroleum jelly), mineral oil, paraffin wax, or other petroleum-based ingredients, so it allows your skin to breathe and won’t damage your clothing. No parabens, no animalderived ingredients, no animal testing. Gluten-free and vegan. Light, naturally-derived pomegranate scent . Also excellent for any activity where chafing occurs like horseback riding, running, triathlon, paddling, hiking, etc. Convenient 4 fluid ounce tub allows you to get the most applications possible. www.petal-power.com/ 20 www.midwestevents.com
Run. Bounce. Slide. Experience the insanity at an event near you! Cedar Rapids, IA Bismarck, ND June 17
St. Cloud, MN
Rochester, MN Rocheste
Superior, WI Superio
June 17 Register at
InsaneInﬂatable5k.com Special offer for readers — $5 off registration fee with MIDWESTMAG promo code.
***Dates subject to change. Please consult race websites for updates.
Go Girl Run Half Marathon/5K 4/15/17 Springfield, MO http://ultramaxsports.com/races/gogirlrun
Leading Ladies Marathon 8/20/17 Spearfish, SD www.leadingladiesmarathon.com
Unleash the She 5K/10K 4/30/17 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
Women Rock 5K, 10K, 1/2 Marathon 8/26/17 St. Paul, MN Post race party at the finish line. Team Ortho Foundation www.womenrockmn.org
Divas Half Marathon/5K 4/30/17 Chicago, IL Enjoy this glam running series. All participants receive pink tutus. www.runlikeadiva.com Run & Ride Valleyfair 5/20 & 21 Shakopee, MN Half Marathon, 10K, 5K & 1 Mile Run under and around Valleyfair attractions before it opens, then enjoy the park. Admission fee included with 1/2 marathon & 5K. www.runandriderace.com Komen Race for the Cure 5/13/17 Ottumwa, IA 5/14/17 Edina, MN 6/10/17 Moline, IL 7/8/17 Brainerd, MN www.raceforthecure.org Women’s 4 mile Run 7/22/17 Rochester, MN 4 miles around Silver Lake, Women only. www.rochestertrackclub.com Gildan Esprit de She 5K & Fitness Jam 8/3/17 Maple Grove, MN Happy hour begins with a fun run and ends with a post-race lifestyle market. Gift Bag www.espritdeshe.com/events/run/ maple-grove Go Far Women 1/2 Marathon/5K/10K/Girls Youth Run 8/19/17 South Fargo, ND Portion of proceeds goes to the Essential Health Newborn ICU in honor of Dr. Renee Schwandt. www.gofarwoman.com 22 www.midwestevents.com
Moms on the Run 5K/10K 8/27/17 Lake Elmo, MN Women’s 5K/10K, kids races and fun activities. www.momsontherun.com Go Girl Run 1/2 Marathon/5K 9/17/17 Kansas City, MO http://ultramaxsports.com/races/gogirlrun/ Women Run the Cities 5K/10K/10M/1M 9/24/17 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 Susan G. Komen 3 Day 8/18 to 20 Twin Cities, MN 3 day, 60 mile supported route dedicated to ending breast cancer. http://www.the3day.org Unleash the She 5K/10K 10/15/17 St. Paul, MN 5K/10K All Women’s Run, 5K Coed Walk, $5 from each registration goes to MOCA, MN Ovarian Cancer Alliance. www.unleashtheshe.com/bloomington.html Chocoholic Frolic 5K/10K 11/4/17 St. Paul, MN http://www.chocoholicfrolicrun.com Chick-uamegon Women’s 5K/10K 11/4/17 Ashland, WI Everyone receives a Tiara and a finisher medal. Prizes for the most bling, so come dressed to win! www.chick-uamegon.com
Gildan Esprit de She Duathlon& Triathlon 5/21/17 Lakeville, MN Signature Post race party, gift bag & community market. New: Limited Triathlon spots available. www.espritdeshe.com
Start Bike Racing Ready to take your cycling to the next level? www.startbikeracing.com
IronGirl August 2017 Pleasant Prairie, WI Women’s Only Triathlon, 1/2 mile swim, 12 mile bike, 3.1 mile run. www.irongirl.com
Bike Club Listings Minnesota: www.pedalmn.com/minnesotabike-clubs Iowa: http://iowabicyclecoalition.org
Minnesota Cycling Federation www.mcf.net
USA Cycling - Club/Event Listings YWCA of Minneapolis Women’s Triathlon www.usacycling.org 8/13/17 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 MDRA Women’s Running Camp 8 week of training for every level of fitness, beginner to experience. Edina Community Center, Wednesdays, April 5 –May 24, One Tough Cookie 6:00-7:30pm 6/3/17 New Liberty, IA www.runmdra.org/programs/ Mud & Obstacle Course. 100% of funds womens-running-camp benefit girls’ leadership programs.
Fit4Mom Fitness for all stages of motherhood. Insane Inflatable 5K Bring your family and friends to conquer this Chapters in Minnesota, Iowa http://fit4mom.com huge inflatable obstacle course. Relax and enjoy the Insane Midway afterwards. Moms on the Run Spectators get in FREE. #CrazyFun Running/Walking Club for women, with Group coaching focused on interval and 5/6/17 – Madison, WI strength training. Clubs in Minnesota, North 6/3/17 – Bismarck, ND Dakota and Western Wisconsin. 6/10/17 – St. Cloud, MN www.momsontherun.com 6/14/17 – Minneapolis, MN 6/17/17 – Rochester, MN 6/17/17 – Cedar Rapids, IA 7/8/17 – Milwaukee, WI 7/29/17 – Omaha, NE 9/30/17 – Superior, WI https://insaneinflatable5k.com/ 5% off registration with the code: MIDWESTMAG Dirty Girl Mud Run 7/29/17 Minneapolis, MN www.godirtygirl.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 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. http://www.mwst.org/About_MWST.html www.midwestevents.com 23
Many running events also have a Kids Run included. Here are some specifically for kids.
Girls on the Run May 20, 2017 Red Wing, MN www.girlsontherunbc.org/event.html Essential Fit-n-Run May 2017 Duluth, MN ¼ mile run for Duluth 3rd to 5th graders www.grandmasmarathon.com Med City Kids Marathon 5/27/17 Rochester, MN Open to students grade K-8. medcitymarathon.com/kids-events.php
Running TC Kids Fieldhouse Fun Run 2/4/17 Minneapolis, MN Exciting event designed just for kids at the University of Minnesota Fieldhouse. www.tcmevents.org/youth If The Shoe Fits, Run! 3/10/17 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 4/22/17 Mankato, MN www.mankatoywca.org/girls-run-5k Girls on the Run 5/6/17 Cedar Rapids, IA www.girlsontheruniowa.org Girls on the Run 5K 5/13/17 Eau Claire, WI Events start at 9:30 AM 715.271.7703 www.gotreauclaire.org TC Kids Cross Country Fun Run 5/20/17 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. www.tcmevents.org/youth 24 www.midwestevents.com
Girls on the Run 5K 6/3/17 Bloomington, MN www.gotrtwincities.org Whipper Snapper Races for Kids 6/16/17 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 7/13/17 Duluth, MN Free races for kids, ages 14 & under in conjunction with the Park Point 5 Miler. www.grandmasmarathon.com Grandma’s Minnesota Mile Kids Mile Sept 2017 Duluth, MN Ages 8 to 14. www.grandmasmarathon.com Women Run the Cities Girls 1 Mile 9/24/17 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 9/30/17 State Capital, St. Paul, MN www.tcmevents.org/youth
Triathlon/Duathlon Minnetonka Youth Triathlon 5/6/17 Minnetonka, MN Grades 2-8. 952-401-6800 minnetonka.ce.feepay.com/course/ winter-spring-2017/youth-triathlon--1
Apple Kids Duathlon 5/26/17 Sartell, MN Ages 3-16. www.appleduathlon.com Eau Claire Kids Triathlon 6/3/17 Eau Claire, WI Ages 7-14 eauclairetriathlon.com/kids_triathlon Trinona Kids Triathlon 6/10/17 Winona, MN Variety of distances for ages 5-13 www.trinona.com/winona/kidstri Sanford Kids Tri for Health 6/23/17 Jackson, MN Ages 5-14. www.triforhealth.com Mankato Kids Triathlon 8/13/17 North Mankato, MN Ages 4-13 www.finalstretch.com/triathlons/northmankato-triathlon.html Y Kids Tri June 2017 Northfield, MN 507-645-0088 www.northfieldymca.org/programs/ kids-triathlon Pewaukee Kids Triathlon 7/8/17 Pewaukee, WI Ages 3-12 www.pewaukeelaketri.com
Breakaway Kids Tri 8/19/17 Lake Elmo, MN Adventured Based triathlon. Swim, Bike, Run, Obstacles. Fundraising campaign for sending kids with cancer or blood disorders and their siblings to camp. www.cyclehealth.org Kiwanis Kids Triathlon 8/26/17 Baxter, MN www.lakescountrytriathlon.com/ Harvest Kids Duathlon Sept. 2017 Alexandria, MN Variety of distances ages 4-11. www.harvestduathlon.com/kids-duathlon
Adventure Races Kidarod 2/25/17 Maple Grove, MN Winter adventure foot race for kids with winter hurdles, ages 7-17. www.cyclehealth.org The Resilinator 5/21/17 Bryant Lake Park, Eden Prairie, MN Buddy Race barriers & obstacles to conquer. www.cyclehealth.org
Little Minnow Kids Triathlon 7/16/17 Ashland, WI Ages 5-11 www.cheqbaysprint.com
One Tough Cookie Jr. Run/Muddy Buddy Run 6/3/17 New Liberty, IA Mud & Obstacle Courses for ages 8-13 & 7 & under www.onetoughcookierace.com
Root Beer Kids Triathlon 8/6/17 Duluth, MN A variety of distances for age 6 and up. www.rootbeerkidstri.com
Chase Trempealeau 6/11/17 Trempealeau,WI Cycle, Hike and Seek www.offnfunning.com
Wingkids Triathlon 8/12/17 Red Wing, MN www.wingmantri.com/kids-triathlon.php
You Crazy Monkey Youth Obstacle Course 8/12/17 Arcadia, WI A 1 mile obstacle course designed just for the crazy monkeys in your life. www. offnfunning.com
Green Lake Kids Tri 8/12/17 Spicer, MN Variety of distances for ages 4-13 www.greenlakekidstri.com
Mudman Jr. 8/19/17, Kimball, MN Ages 8-12 One mile obstacle mud challenge. www.mudmanrace.com www.midwestevents.com 25
Groups Birkie Trail Kids Summer program designed to get kids out on trail running, biking, orienteering, canoeing and more. 715-634-5025 ext 5, or email@example.com www.birkie.com Birkie Kids Mountain Bike Camp Youth ages 6-18 at the OO Trailhead June 2017 www.birkie.com/live/training-programs/ 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
JOIN US FOR THE 11TH ANNUAL
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 and August for ages 14 & under. Locations vary. www.grandmasmarathon.com Minnesota Junior Cycling Supports young people, up to age 23, who love to race and train on bicycles. Members come from throughout Minnesota and have a wide range of cycling skills and abilities. http://www.mnjrc.com/
MARK YOUR CALENDAR
SEPT 24 â€˜17
Contact Midwest Events to have your group or event listed. Brigid@midwestevents.com
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It’s COLD outside!
by Crystal Neal, D.C.
The weather is outside is Frightful, but inside the yoga studio…. so delightful! The 103 degree room that raises in temperature as movement begins, may sound a little warm during the summer months, but it is heaven during the winter months! There are some who are resistant and think that yoga is a hippie, stretching, bore… but it is quite the contrary. During the class you will find yourself in positions that you didn’t know were possible, feel muscles you didn’t think you had, and create a mindset as strong as steel. I like to consider myself a fairly robust athlete who is ready to take on most athletic events, but yoga…… I prep myself for a solid day before I place my mat. Research suggests that a good athlete is an athlete who moves well and is diversified in their activities. Most athletes could benefit from the strength, mobility, and mental stamina that Yoga builds. Now you’re wondering… “which studio do I go to, and how the heck do I know which class to take?” If you are a beginner I suggest taking a Vinyasa Flow, or Hatha Yoga. If you are looking for a heated class with a lot of sweating and detoxification, try Bikram or CorePower Yoga. If your goal is to build strength, increase cardiovascular stamina while increasing flexibility graduate to a Power Yoga or Yoga Sculpt. Yin Yoga and Restorative Yoga are practices that hold poses for 3-5 minutes and focus on meditation and deep flexibility. There is even an opportunity to get your co-workers involved, Studio 925 is a great way to get your “yoga on” at work! 28 www.midwestevents.com
There are yoga studios scattered all over the Twin Cities. Pick one that is convenient for you and check it out! If you are intimidated, don’t be. These yogis truly have the yoga mentality, and everyone deserves a little zen. 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!
I Run Like A
Diva Like It’s
*The Divas® Half Marathon & 5K Series is not associated or afﬁliated with Running Divas®
UPCOMING TOUR DATES TEMECULA, CA
FEBRUARY 18, 2017
a Bad Thing.
APRIL 23, 2017
CHICAGOLAND, IL APRIL 30, 2017
NORTH MYRTLE BEACH , SC MAY 7, 2017
SAN FRANCISCO BAY, CA JUNE 4, 2017
TORONTO ISLAND, CANADA JUNE 11, 2017
DC’S WINE COUNTRY, VA SEPTEMBER 16, 2017
Save 15% With code
WOMENS2017 Valid through 4/30/17
LONG ISLAND, NY OCTOBER 1, 2017
SAN JUAN, PR
NOVEMBER 5, 2017
Celebrating the Strength in All Women. SUNDAY, AUGUST 13, 2017 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 team