WOD MASTERS CrossFit athletes ‘do awesome things’ in 40s, 50s, and 60s
Practitioner returns to traditional healing
Bedford couple takes ultra challenge
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05 13 FEATURES
L E A R N
H E A L
L I V E
03 Editor’s Letter
06 Member Route
07 Achieve Update More than the ‘Blues’
CrossFit athletes ‘do awesome things’ in 40s, 50s, and 60s
Go Gadget The Step
Season for Sneezin’
You asked and Dr. Watkins answered
Bedford couple takes ultra challenge
Practitioner returns to traditional healing
Images of fitness in action
For spring, we’ve freshened up our site! n Submit your questions for our monthly Q&A with a local health professional n Plan your active life with help from our calendar of events n Share your favorite walking/running/hiking/biking routes in south-central
Indiana—and see them in the pages of magazine n Post your wellness photos and healthful recipes to share with fellow readers
stride Editorial director: Bob Zaltsberg Production & copy editor: Kathryn S. Gardiner Photo director: David Snodgress Senior writers: Jim Gordillo, Carol Johnson Contributing staff: Hannah Alani, Molly Packard, Andrea Murray, Kathryn S. Gardiner, Mike Lewis, Brian Culp, Ron Hawkins, Garet Cobb, Rich Janzaruk, Jeremy Hogan and Chris Howell Graphic designer: Stewart Moon Publisher: E. Mayer Maloney Jr. CONTENT: 812-331-4289, firstname.lastname@example.org Advertising sales manager: Laurie Ragle Marketing manager: Shaylan Owen ADVERTISING/DISTRIBUTION: 812-331-4310 INstride is a monthly fitness, wellness and nutrition magazine serving south-central Indiana with offices in Bedford, Mooresville, Martinsville and Bloomington. It is distributed to more than 90,000 readers and can be found at various locations throughout south-central Indiana. The free publication is also inserted in the Bedford Times-Mail, Martinsville Reporter-Times and Bloomington Herald-Times the second Monday of every month; and the Mooresville/Decatur Times, the second Thursday of every month. ©2013 Schurz Communications, Inc. All Rights Reserved
Coming up in May n You can learn more about the Creative Aging
Initiative that’s underway in Lawrence County. n We’ll feature at least one local tennis player and
celebrate the virtues of that sport. n We’ll highlight your questions and answers from this
month’s online Q&A with a primary care physician.
ON THE COVER Carmen McGhee does burpees while competing in the 40-49 women’s bracket of the Masters Invitational Competition at Hoosier CrossFit. Photograph by Jeremy Hogan for INstride
2 INstride • May 2013
Fresh and (Cross)Fit The national fitness franchise CrossFit follows the principles of workouts designed for the military and elite athletes. But the workouts can be adapted to work well for all levels of people who want to improve their conditioning. Nearly 75 people in their 40s, 50s and 60s who fit the bill showed up for a day of competitive exercises one Saturday in April, and INstride was really there with staffer Andrea Murray, one of the 60-somethings who competed. Her story is one of the features this month. Today we welcome Bloomingfoods, the Bloomington cooperative grocery story, as a sponsor of Fresh Picks. We’ll be more seasonal in our approach to picking the healthy foods we highlight to make sure they are available at Bloomingfoods and at other places in south-central Indiana the month they are featured. Apologies to those expecting a story on a Bloomington company that recently hired a wellness coordinator to help other companies implement wellness programs in the workplace. Bill C. Brown Associates is indeed doing that good work, but the story, which was promoted last month for this edition, will be featured at a later date. I can’t let the month go by without congratulating those from our area who competed in this year’s Boston Marathon last month. The event was marred by terror and tragedy, but marathoners from the area only strengthened their commitment to running in its aftermath. We hope to introduce you to some of those local folks in upcoming months. Bob Zaltsberg, editor
Season for Sneezin’ You asked and Dr. Joanna Watkins answered Our monthly chat in April focused on ear, nose and throat issues with otolaryngologist Dr. Joanna Watkins with IU Health Southern Indiana Physicians.
Could you review in brief the general criteria for use of antibiotics in what most people refer to as “sinus infections?” (Specifically, what helps you diagnose an actual bacterial infection vs. the allergies that we are all subject to in Bloomington?) There is a place for them, of course, but I am concerned about antibiotic resistance due to overuse, as well as the increasing data that suggests using antibiotics in very young children may precipitate longer-term problems.— krankenschwester, Bloomington JOANNA WATKINS: Most sinus infections are caused by virus, and if you are otherwise healthy, individuals without any underlying medical conditions that could affect your body’s ability to fight infections, the sinus infections tend to improve without needing antibiotics. However, if your symptoms get worse after about a week or if you are having severe symptoms such as high fever, antibiotics are often recommended. Typical sinus-related symptoms I ask my patients about will be facial pain; sense of pressure in the face, which often gets worse on bending over; headache; difficulty breathing through the nose; nasal congestion; colored drainage from the nose; drainage in the back of the nose; cough; sense of ear pressure; decreased ability to smell; fever; and sense of fatigue. If these symptoms get worse or do not get better after about a week, antibiotics are often recommended.
I’ve heard that our bodies can become dependent upon decongestant nasal sprays, that after too many days of use, the nose will feel stuffed up because it expects/needs a nasal spray. Is this true? If so, would you recommend a specific consecutive-days use limit?— KG, Bloomington JOANNA WATKINS: There is a term that specifically refers to this. It is called medicamentosa rhinitis. After using a nasal decongestant spray for a few days, our nasal mucosa becomes more resistant to the medication’s effects and it can respond by having rebound congestion which can create worse nasal symptoms than the initial symptoms. Also, many of the nasal decongestant sprays can affect your blood pressure. Therefore, if you already have high blood pressure or prior history of cardiac conditions, a conservative use of these sprays is recommended. I have my patients use those sprays in a limited fashion, usually no more than three to five days.
Can we develop seasonal allergies as we age? I never had problems with allergies when I was a kid, but since I’ve entered my 30s, I seem to have more and more trouble each spring.—KG, Bloomington JOANNA WATKINS: It is possible to develop seasonal allergies as we age. Also, other things to consider are any recent changes in environmental conditions such as having a new pet or moving to a different location. Typically, allergies start in young age and then peak in young adulthood. However, it is possible to develop new allergies and “outgrow” others at any age.
Go to myINstride.com for more questions and answers about otolaryngology with Dr. Joanna Watkins
May 2013 • INstride 3
“Diet is so important when training for an ultra. We eat lots of complex carbs. Fueling during runs is crucial.” WENDY MILLER
Monster Mileage Bedford couple takes ultra challenge
Have you always trained this intensely? Wendy: “I started running in 2008. My dad and
brother were runners, so I was always around it, but I didn’t run. But when I started, I was immediately addicted. I feel natural, like I should be doing it. I’m incomplete without it.” Any reason why you chose the races you did? Wendy: “These are both trail runs, which if you’re
going to run an ultra, it’s a lot less pounding to be on a trail than on the road. We are running different races so we can crew for each other that day.” As you have increased your training, has it been difficult to avoid injuries from all the miles you’ve logged? Wendy: “We’re always batting training injuries. I’m
much less injury prone if I do a lot of miles slowly. We both are fast runners, but high miles and low intensity keeps me healthy. I go to a chiropractor once a week in Bloomington and that has helped. But something always hurts and you hope you can run through it.” How many miles a week have you been running? Wendy: “I’m peaking at 90 miles in a week. We’ve
By Carol Johnson
averaged 75 to 90 miles a week since January.”
Training at that level is a huge commitment. How difficult is it to find the time for those long runs? Wendy: “We do a 30 and a 20 back to back on
un 50 miles in one day. In runner’s lingo, that’s a lot of goo. Tim and Wendy Miller of Bedford recently took on an ultra endurance challenge. Tim, 48, ran the Chain O’ Lakes State Park trail run 50-miler near Fort Wayne April 20. Wendy, 30, ran the Ice Age, a 50-miler in LaGrange, Wis., on May 11. The couple began training for their ultra runs in January. An ultra is any run over 26.2 miles. Both veterans of several marathons, they discussed with INstride the challenges of training to run 50 miles while also juggling family responsibilities and careers. They are parents to Rowan, 2½, and Amelia Unger, 10. Wendy is an assistant professor at the Indiana University School of Nursing. Tim is a software developer. Why do an ultra marathon? Wendy: “I love to run. I live and breathe it. After
running marathons, it was a logical next step. We love long runs, runs of four or five hours. I needed an excuse to train at a high level, so an ultra made sense. My ultimate goal is to run a 100-miler. I have to do a few 50s first. This is a stepping stone.” Tim: “It’s a different challenge for me. I’ve done 12 or 13 marathons. Two years ago I started doing triathlons. I like the mixture of sports, it breaks up the monotony of running.” 4 INstride • May 2013
weekends. My mom watches Rowan for us on those long runs.” You must take in a huge amount of calories during training. Wendy: “Diet is so important when training for an
ultra. We eat lots of complex carbs. Fueling during runs is crucial and we eat lots of goo (a super-concentrated carbohydrate and electrolyte replacement in a gel that endurance athletes use). On a 30-mile run, I’ll burn 1,000 calories, Tim will burn 1,500. I actually take in more calories during a race than I do during training.” Any other challenges? Wendy: “Laundry and groceries” (laughing). Since this is your first 50-miler, do you have a specific time goal? Wendy: “When we did the Land Between the
Lakes 60K (37.2 miles), my time was 6 hours and 5 minutes. This will take me 8½ hours, Tim probably 8 hours. I may set a goal closer to the race, but right now, I just want to finish and finish strong.”
Dr. Jim Sowders, middle, talks with Tim and Wendy Miller as they begin a 5-mile run in Bedford. Tim is pushing his son Rowan in a stroller.
GARET COBB | INSTRIDE
May 2013 â€˘ INstride 5
Batchelor 10K HARTUNG
This 6.2-mile walking route was submitted by myINstride member cparkins95alt. The course starts at Batchelor Middle School in Bloomington and travels through the Highlands, Clear Creek Trail, and the Bloomington Rail Trail.
Have health questions? myINstride. com is hosting a free online chat with Dr. Sarah Hartung, a primary care physician with IU Health Southern Indiana Physicians, at 11 a.m. Tuesday, May 14 at myinstride.com/chat. Send in your questions now or on the day of the chat.
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Go to myINstride.com to create and share your own maps. They are easy to make and a fast way to compute the length of your favorite fitness routes.
6 INstride â€˘ May 2013
By Molly Packard
More than the Workshop addresses depression risk in senior population
This column was submitted by Molly Packard on behalf of ACHIEVE, which stands for Action Communities for Health, Innovation and EnVironmental ChangE.
There’s a common myth that depression is a normal part of aging. While experiencing sadness or grief in response to a loss or temporary “blues” are normal, suffering continuing feelings of depression is not a normal part of the aging process. The risk of developing depression does increase as we age, however. “For those 65 and older, the chance of suffering from depression is about 15 percent,” said Dayna Thompson, Alzheimer’s educator at IU Health Bloomington. “The population most at risk, however, are seniors living in extended-care or nursing facilities. For these folks, the risk of developing depression goes up to about 50 percent.” With this increased risk of depression also comes an increased risk of suicide. Many times, the emotional needs of seniors are misunderstood or unrecognized. In fact, the National Institute of Mental Health found that up to 75 percent of seniors who commit suicide saw a physician in the month before their death. Statistics like these show the urgent need for a more proactive and thorough approach to recognizing, treating and preventing depression and suicide risk in our local aging population. To help those most at risk, IU Health Bloomington and Elder Care Connections are teaming up to offer a free series of workshops and training to area extendedcare and nursing facilities. “Because we know seniors in these facilities face a higher risk of depression, this is where our greatest opportunity for affecting change lies. The staff at nursing facilities have the ability to greatly influence the health and wellbeing of the residents. We want to show them how to be that difference maker in their residents’ lives and help the residents live meaningful, healthy lives,” said Lizbeth Kalina, Elder Care Connections. The workshop series and trainings are free and open to all staff at any area nursing or extended-care facility. The training focuses on four goals: 1. How to recognize symptoms and risk for suicide, including how to have difficult conversations with residents with known symptoms.
2. What to do if you recognize signs of depression or suicide risk in a resident. 3. How to respond to a suicide attempt or death. 4. How you can help reduce rates of depression and risk for suicide with a proactive approach. Proactive is the key word, Thompson said. “The earlier signs of depression are recognized, the more able we are to treat them and help the person manage the condition. This proactive approach will allow the caregivers to intervene at an earlier point in time to better help their residents,” she said. Kalina agreed and believes the tools and education provided through the workshops will benefit both caregivers and residents alike. “Those of us who choose to work with older adults do so because of our passion and love of working with this population. What we teach through these workshops will provide caregivers with the tools they need to better address the emotional needs of seniors,” she said. Thompson and Kalina hope to provide this training to all extended-care and nursing facilities in the area and raise awareness about the increased risk of depression for this population. They’ll work with each individual facility on specific goals and then check in on their progress and offer more guidance at three months and six months after the training. “Senior adults, whether just entering the ‘golden years’ or nearing the century mark, should all have the opportunity to overcome depression and live meaningful, healthy lives. We want to help them achieve this,” Thompson said.
May 2013 • INstride 7
8 INstride â€˘ May 2013
May 2013 â€˘ INstride 9
10 INstride • May 2013
Practitioner returns to traditional healing By Hannah Alani
ris Heeter has suffered allergic reactions from over 60 different types of allergens. She suffered severe sneezing, redness and a worsening of her asthma. Her work environment, a biology lab with copious amounts of mold, made her condition worse. Heeter tried everything. She visited her doctor and was tested for allergens, prescribed medicines, given allergy shots and offered an inhaler. Her symptoms only worsened. There was one medical avenue left on her list that she had yet to try. Naturopathy. Heeter met with Scarlett Winters, a licensed traditional naturopath to discuss a natural approach to alleviating her allergy symptoms. “Nothing was working,” Heeter said. “I was willing to see what she had to say.” After a couple of visits, Winters recommended that Heeter try essential oils. Heeter tried the mix of eight oils, including extracts from cinnamon and eucalyptus plants. To her pleasant surprise, they worked. She was able to go to work free of the severe sneezing and redness. The oils even helped with her asthma. Heeter now uses the oils as a mouthwash on a daily basis. “Many people think that (naturopathy is) a new age, newfangled thing. It’s not,” Winters said. “Forty years ago, this is what medicine was.” Winters began her career in naturopathy after experiencing a near-death experience in her teens. “I had a very serious kidney issue and had been driving out of state to go to a specialist and pretty much lost my whole life savings going to doctors,” Winters said. “Eventually I got to a point where my body was rejecting any kinds of medicines.” In her late teens, Winters went on a retreat to a southern Indiana monastery. “I just wanted to go on a retreat,” Winters said. “I had no idea what I was getting myself into.” The monastery practiced naturopathy, including Reiki, a form of energy healing. Winters’ health problems were addressed through Reiki at the retreat. “All of my symptoms disappeared. For me, it was a miraculous healing. It changed my life,” Winters said. “I am very grateful for homeopathic medicine. ... I decided I wanted to learn more about it.”
“Our personalities have a lot to do with how disease manifests in our bodies.”
mind play a large role in our physical Winters started her doctoral studies conditions. In fact, she has observed in naturopathy. that people with similar personalities “The further along my education tend to suffer similar physical issues. went, the more passionate I became,” SCARLETT winters, licensed “Our personalities have a lot to do Winters said. She started working at traditional naturopath with how disease manifests in our the Thrive naturopathy practice in bodies,” Winters said. Winters always 2005 as a traditional naturopath, asks people to ask themselves two questions when specializing in Reiki. suffering from an illness, the first being “Why me?” “Some people have the misconception that I dislike medicine. That is not true at all,” Winters said. “There and the second “Why this?” “Our brain is affected dramatically by our emotions,” is a place for both. ... If I have an auto accident, said Winters. “In our culture, we don’t give a lot of naturopathy is not going to put me back together.” credit to our emotional lives. We push ourselves past Heeter, while at first skeptical of naturopathy, our limits. ... It’s kind of human nature that we want to stands firmly behind it. feel like we’re in control.” The connection between “It’s been used for centuries,” Heeter said. “In human emotions and physical conditions is something history, it’s been shown to be successful and works for that Winters plans to research in the future. many people.” Heeter said “it’s kind of cool” to see natural Winters’ hope is that naturopaths and doctors of approaches used alongside conventional medicines. conventional medicine will be able to work together She said she would encourage anyone to consider regarding patients’ health. naturopathy. “The ideal situation is for naturopaths and conven“They might see somebody like Scarlett to find tional medical doctors to work together to meet the non-traditional approaches to medicine that might needs of people,” Winters said. help them,” she said. Winters believes that human emotion and state of
May 2013 • INstride 11
WOD Masters CrossFit athletes ‘do awesome things’ in 40s, 50s, and 60s By Andrea Murray
early 75 athletes in their 40s, 50s and 60s turned out to sweat through a daylong series of competitive exercises in April hosted by Hoosier CrossFit, a local affiliate of the national fitness franchise. “We wanted to create a competition that was different than the others around our region and met the needs of people who don’t usually get a ‘fair shot’ at normal competitions,” said Jenna Innis Tieman, co-owner of Hoosier CrossFit. “We also wanted it to inspire the members in our gym, people who don’t think they are capable to ‘compete’ in general will have watched 40- to 60-year-olds do awesome things.”
The workouts Workouts, in CrossFit lingo, are called WODs (short for workout of the day.) Usually one WOD is a day’s exercise. The games called for the athletes to complete three WODs, with a fourth for finalists. CrossFit Masters rules break athletes into three age groups: 40-49, 50-59 and 60 and up. There are some differences in the weights or movements required at the upper age groups, and there are similar differences prescribed between male and female competitors. Any athlete was allowed to modify, or “scale,” the workout to his or her abilities, but in the official scoring, scaled workouts did not count toward the championship in the division, so scaling took an athlete “out of the running” for prizes, so to speak. Running and lifting The competition opened with a combined run and barbell lift. With a time limit of 12 minutes, competitors were to run a mile, then perform deadlifts in sets of three to their maximum weight. As an example score, in the men’s 40-49 division Frank Wray of CrossFit Cornerstone in Ohio, ran the mile in 5:52 12 INstride • May 2013
and then performed three deadlifts at 411 pounds. As a contrast, your reporter ran the mile in 9:12 and lifted 135. Jumping and lifting WOD No. 2 was a quickie, but that doesn’t mean it was easy. It consisted of a ladder (a sequence of increasing repetitions) starting with two box jumps and two barbell thrusters. A thruster is a barbell lift that requires the athlete to lift the bar from a squat to overhead in one movement. The workout proceeded to four jumps, four thrusters; six jumps and thrusters, and so on. The top score was the number of combined jumps and lifts performed in five minutes. Most of the competitors took advantage of the option to step up on the boxes (24 inches for men, 20 inches for women). Stepping is slower, but easier on the knees!
Jeremy Hogan | INSTRIDE
In the women’s 40-49 division, Carmen McGee of CrossFit Fort Wayne had a score of 99, which means she had completed more than half of the round of 14 repetitions when time ran out. By contrast, I got a score of 71, which means I made it to the 12-repetition round but only got 11 of the step-ups and none of the lifts. The ‘chipper’ A chipper is a gym term for a workout that includes a variety of moves and has a longer time limit. The last WOD of the Masters had a 15-minute time limit and required the athletes to start with four short sprints, then move to eight pull-ups, 12 pushups, 16 sit-ups and finally 20 double-under rope jumps. Scoring was by time completed if the competitor did four rounds. If an athlete did not complete four full rounds in 15 minutes,
the score was the total number of elements completed. Henry Hernandez of CrossFit Indy North finished the whole thing in 6 minutes and 13 seconds, the fastest time for any of the men. The top women’s time was turned in by Katie Kool of CrossFit Cornerstone at 7:27. I was unable to complete the full four rounds, getting tangled up on the double-unders. I was about 10 jumps short when the time ran out.
Carmen McGhee competes in the 40-49 women’s bracket of the Masters Invitational Competition at Hoosier CrossFit
Championship round As a finisher, the top six scorers in each division were allowed to compete in a fourth WOD, consisting of 1,000-meter row, 30 barbell cleans and 30 burpees. When all the points were added up, the top scorers in each age division got a round of applause and T-shirts from HooserCrossFit.
May 2013 • INstride 13
Jeremy Hogan | INSTRIDE
Henry Hernandez rests after competing in the 40-49 men’s bracket of the Masters Invitational Competition at Hoosier CrossFit
Tieman, who runs Hoosier CrossFit with her husband Shaun Tieman, explained that the competition was a fundraiser for the IU Department of Physical Therapy “Without Borders” mission trip to Ecuador to provide professional services to local children. So all the money went to the charity instead of trophies. Tieman said about $1,500 was raised after expenses were covered. Hoosier CrossFit’s upcoming charity competitions include the Annual Mighty Murph challenge on Memorial Day weekend that raises money for the American Red Cross of Monroe County and “Saving Grace” in October that raises money for the local Olcott Center for Breast Cancer.
Men’s division 40-49 Points 1. Frank Wray, CF Cornerstone . . . . . . . . . . . . . 15 2. Henry Hernandez, CF Indy North . . . . . . . . 19 3. Rick Szakal, CF Infinity-Tipp City . . . . . . . 24 Men’s division 50-59 1. David Tompkins . . . . . . . . . . . . . . . . . . . . . . . 14 2. Mike Lewis, CF Naptown . . . . . . . . . . . . . . . . 16 3. Charles Butler, Indy Shield . . . . . . . . . . . . . 17
WOMen’s division 40-49 1. Carmen McGee, CF Fort Wayne . . . . . . . . . . 9 2. Janey Schrock, CF Carmel . . . . . . . . . . . . . . 18 3. Kelly Pratt, CF The Ville . . . . . . . . . . . . . . . 20
WOMen’s division 50-59 1. Missi Ledbetter, CF West Lafayette . . . . . . . 5 2. Vicki Brubaker, Practice CF . . . . . . . . . . . . . . 7
WOMen’s division 60+ 1. Andrea Murray, B-Town Barbell . . . . . . . . . . 4 14 INstride • May 2013
By Hannah Alani
No ’gus, no glory Green veggie spears nutrition
Spring is the season for green. Green vegetables, that is. A member of the Lily family, the asparagus is one of the most nutritionally balanced vegetables in existence. It is nutrient-dense, high in folic acid and a good source of potassium, fiber, vitamin B6, vitamins A and C and thiamin. Asparagus contains no fat or cholesterol and is low in sodium. And it’s tasty.
Asparagus has a very distinct flavor, but its taste is sometimes compared to that of broccoli and artichokes. The asparagus can be prepared in a variety of ways, from frying to baking to steaming to stir-frying. Fresh asparagus should be kept clean, cold and covered. One should trim the stem end about one-fourth inch and refrigerated for two-three days. Frozen asparagus should be washed thoroughly before having its ends trimmed slightly. Spears should be left whole or cut into two-inch lengths. The asparagus should then be blanched in boiling water. SOURCE: THE MICHIGAN ASPARAGUS ADVISORY BOARD
Asparagus Antipasto Platter Antipasto 1 pound (1 bunch) fresh asparagus, trimmed 1 cup canned artichoke hearts, drained and halved or quartered 1⁄4 pound prosciutto, thinly sliced 1⁄4 pound salami, sliced into bite-sized pieces 1 cup Kalamata olives (or other olives) 1 cup cherry tomatoes, halved 1⁄3 pound sliced Provolone cheese Dressing 2 cloves garlic, minced 2 teaspoons Dijon mustard 1⁄2 teaspoon dried rosemary 1⁄4 teaspoon Italian seasoning 1⁄2 teaspoon crushed red pepper flakes 2 tablespoons red wine vinegar 3 tablespoons olive oil 1 lemon, zest and juice 1 orange Pinch each of salt and ground black pepper Blanch the asparagus in boiling, salted water for 3-4 minutes, then rinse with cold water or cool in an ice bath. Drain well. Zest the orange, and juice half for the dressing. In a small bowl, whisk all of the dressing ingredients together. Toss the blanched asparagus and artichokes in 2 tablespoons of the dressing and marinate for 60 minutes. Once asparagus and artichokes have finished marinating, arrange the antipasto on a large platter, and drizzle with the remaining dressing. SOURCE: StrongerTogether.coop
May 2013 • INstride 15
go gadgets: Equipment to get you moving
Step It Up In this monthly feature, INstride and local fitness experts introduce you to different accessories for an active lifestyle. This month, Dylan George of Anytime Fitness in Martinsville highlights the step. Mark Imel demonstrates.
16 INstride â€˘ May 2013
By Kathryn S. Gardiner
Step Just as it sounds, the step brings a bit of adjustable level-change intensity to traditional floor exercises and can easily be stored under your bed.
Movement Push-Ups One repetition: n Perform a push-up with left hand on the step and right hand on the floor. [A] n Move your hands so that they are both on the step. Perform a push-up. [B] n Move left hand off the step. Perform a push-up. [C] n To increase difficulty, add weight to torso. 2-3 sets of 8-10 reps
Single-Leg Squat n Place one leg on the step and one on the floor, about shoulder-width apart. [A] n With back straight, squat down like you’re sitting in a chair—use legs and rear to perform this exercise. [B] n Lower until thighs are parallel to the floor, then drive through your heels back to the standing position. n To increase difficulty, hold weights or raise the height of the step. 2-3 sets (switching legs each set) of 10-12 repetitions
May 2013 • INstride 17
May Half Marathon 18 Geist and 5K WHERE: Geist Reservoir, Indianapolis, Ind. WHEN: 7 a.m. half marathon; 7:30 a.m. 5K DESCRIPTION: 13.1-mile race starts near the intersection of Olio Road and 113th Street. The course goes around the reservoir and ends at the Geist Lake Marina off Fall Creek Parkway. The 5K utilizes the same start and finish line as the half marathon. There is no parking at the start or finish areas. Parking and packet pickup are located approximately 1 mile from the start line. MORE INFO: http://geisthalf.com
Mustang Miles 2013 18 5K Run/Walk WHERE: Edgewood Intermediate School, 7600 W Reeves Rd., Ellettsville, Ind. WHEN: The race will begin at 8:30 a.m. MORE INFO: Contact Kenny Williams at 812 876-3132 or email kenny.williams@ edwardjones.com
Run with the Foxes Mini 18 WHERE: Morgan-Monroe State Forest, Main Forest Road, Martinsville, Ind. WHEN: 9 a.m. DESCRIPTION: Race starts at the Cherry Lake Shelter on Main Forest Road. 5K, 10K, 10-mile,
18 INstride â€˘ May 2013
Geist Half Marathon
and 13-mile courses on a natural foot trail that meanders through the mature hardwood forests of Morgan-Monroe State Forest. All proceeds benefit the work of the Hoosier Hikers Council to continue building and maintaining hiking and running trails in Indiana. MORE INFO: www.hoosierhikers council.org/run-with-the-foxes
June 2013 Dewey Dash 5K Run/Walk WHERE: 110 S. Jefferson St., Martinsville, Ind.
WHEN: 9 a.m. DESCRIPTION: Join us for our
inaugural event to officially kick off summer! This race is open to all ages and ability levels, so bring the whole family! The race will begin and end at the main Morgan County Library branch, which is located at 110 S. Jefferson St. All proceeds benefit the Morgan County Public Library. MORE INFO: www.mag7 raceseries.com Race for Literacy 5K Run & Walk WHERE: Bloomington Hardware, 2700 East Covenanter Dr., Bloomington, Ind. WHEN: 9 a.m.
DESCRIPTION: A benefit for the Teachers Warehouse. The race is part of the Mag 7 Race Series MORE INFO: www.mag7race series.com
Rock & Run WHERE: Stable Studios,
2034 Dubois Rd., Spencer, Ind. WHEN: 9 a.m. DESCRIPTION: Located on the gorgeous grounds of Stable Studios in Spencer, Ind., this event features a 5K walk/run. This is a trail run and features live musicians all along the route. Upon completion of your run/walk, feel free to indulge with two live bands, food, vendors and more. MORE INFO: www.rockandrun.net
Doughboy 5K & 10K Run WHERE: Spencer Court-
house Square, 60 South Main Street, Spencer, Ind. WHEN: 8 a.m. 5K; 8:30 a.m. 10K DESCRIPTION: Start and finish at Courthouse Square MORE INFO: www.mag7race series.com Touring Ride in Rural Indiana Bicycle Rally WHERE: Clifty Falls State Park and Brown County State Park DESCRIPTION: Join us at Clifty Falls and Brown County State Parks for our third annual bicycle rally, Sunday, June 9 through Friday, June 14. Partial week (three-day) registration will be available. Routes will feature wineries, the 19th-century architecture of Madison’s historic district, and the modern architecture of Columbus, Ind.—in addition to the beauty of rural Indiana. Stay in the Indiana State Park inns or camp. MORE INFO: www.triri.org
Springville Heritage 22 The Festival 5K WHERE: Springville Community
Park, Ind. 54 & Ind. 58, Springville, Ind. WHEN: 8 a.m. DESCRIPTION: Race starts and ends in front of the Springville Community Park. The course is an out-and-back with a slight incline at the start and decline to the finish. A good course for a 5K PR. There will be mile markers with one water station at the turn-around. MORE INFO: www.mag7race series.com Jog 5K 29 Judah WHERE: Judah Community Center, 385 Hillcrest Way, Judah, Ind. WHEN: 8 a.m. DESCRIPTION: Start/finish will be at Hillcrest Mall (Near Johnny Junxions BP). Held in conjunction with the Judah Heritage Festival. The festival has a parade, food booths, flea market, live singing acts, pie/cake
contest/auction, classic car show, fireworks and more. Please join us for a full weekend of fun, food, and family-oriented events! MORE INFO: www.mag7race series.com
July Sarah Jones Memorial Run WHERE: St. Paul United Methodist Church, 4201 W. Third St., Bloomington, Ind. WHEN: 8 a.m. DESCRIPTION: The Deputy Sarah Jones Memorial 5K Run/Walk is dedicated to all the law enforcement officers in Monroe County and in memory of those that made the ultimate sacrifice in the line of duty. MORE INFO: www.mag7race series.com
Ride Across INdiana: Same Thing, Only Ride More (RAINSTORM) WHERE: Starts and ends in Richmond, Ind., using Earlham College as a staging area. DESCRIPTION: RAINSTORM offers an intensive week of cycling for riders preferring longer distances; several of our alumni have gone on to complete coastto-coast cycling tours. Each day’s route is approximately 100 miles, and there are no layover days. RAINSTORM travels over hardsurfaced back roads in southern Indiana. Terrain ranges from rolling to hilly; expect to be challenged. Lodging in Indiana State Park inns (three nights) and nice hotels (two nights) is included in the tour fee. All accommodations offer comfortable beds, air conditioning, and free WiFi. Four breakfasts and three dinners are included; menus are carefully planned for sound nutrition and variety, and include options for vegetarian and diabetic participants. At the Indiana State Park inns, buffets are served in the inn dining rooms. MORE INFO: www.triri.org
Fest 5K 13 Artie WHERE: 59 E. Washington St., Martinsville, Ind. WHEN: 8 a.m. DESCRIPTION: 5K run and 1-mile family walk in historic downtown Martinsville MORE INFO: www.mag7race series.com Brown County Cross 13 Country 5K WHERE: Eagle Park, Ind. 46 and
Magnolia Lane, Nashville, Ind. WHEN: 8 a.m. DESCRIPTION: This 5K run/walk will be run at the Brown County High School cross-country course. The course is all grass with some hills. Half of all money raised from this event will go towards the Brown County cross-
country teams and half will go to the American Cancer Society. MORE INFO: www.mag7race series.com Limestone 5K 20 WHERE: Parkview Primary School, 1900 19th St., Bedford, Ind. WHEN: 8 a.m. DESCRIPTION: One of the oldest races in the southern half of the state, the Limestone 5K has a long history of producing challenging competition and fast times. The course begins and ends at Parkview Track, touring a flat residential neighborhood. Spectators are treated to the final quarter mile on the track. MORE INFO: www.mag7 raceseries.com
Register Now for the 17th Annual Chicago Half Marathon WHERE: Jackson Park, 5700 S. Lake Shore Dr., Chicago, Ill. WHEN: 7 a.m., Sunday, September 8, 2013 WHAT: The 17th Annual Chicago Half Marathon will host thousands of runners on Sunday, Sept. 8, 2013. Runners will enjoy a beautiful 13.1-mile course along scenic Lake Shore Drive with great views of the Chicago skyline, starting and finishing in Jackson Park. Participants will receive a custom finisher’s medal and technical t-shirt, along with access to a post-race party in Jackson Park. Register now at: chicagohalfmarathon.com
May 2013 • INstride 19
spotted Paricipants begin the Monroe County YMCA 10K Run
Jeremy Hogan | INSTRIDE
Create your own photo galleries at myINstride.com
Jeremy Hogan | INSTRIDE
ABOVE: William Quigley, left, and Terry Quigley complete the Monroe County YMCA Spring Run 5K LEFT: Pam Walters locks out 70 pounds overhead at the B-Town Barbell Weightlifting Throwdown held April 27 at B-Town Barbell in Bloomington
20 INstride â€˘ May 2013
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May 2013 issue of INstride magazine in south-central Indiana