December 2012 IPad/Mobile Edition - Iowa Momentum Magazine

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December 2012 IPad/Mobile Edition - Iowa Momentum Magazine

Iowa

M mentum

endurance sports magazine

endurance sports magazine IowaM

mentum.com

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December 2012 | Vol. 3 No. 10

All I want

for fitness

Gift

GUIDE

pINSIDE:

�� Photos and recap of Living History Farms Run

�� Rae Heim finishes barefoot run across U.S.

�� Dowling Catholic boys cross country team qualifies for Nike

National meet

�� Stay fit this winter with nutrition and training tips

DECEMBER | 2012

INSIDE

1


www.fitnesssports.com

BE SEEN!

With shorter days and daylight savings, you may find yourself running

in the dark through the winter. It is important for you to be able to see

and be seen!

Be sure to wear bright and reflective clothing. We stock a large

selection of reflective caps, gloves, vests, jackets, tights, arm and leg

bands and accessories. Lightweight, rechargable

clip-on LED lights make it easy to be seen, even

on a dark trail or side street.

Head Gear Light (Evolution) has 5 White

LEDs with a Flood Beam and three light modes

(one blinking).

Brooks NightLife: This lightweight, water-resistant essential now

has side stretch panels for more flex and a better fit, soft mesh at the

neck, and a nice punch of contrast color on each

sleeve. We’ve paired black with NightLife, Brite

Green, and new Brite Orange to make you more

visible on your runs after dark.

The Nike Air Pegasus 29 Shield is weatherresistant

and offers a responsive, lightweight

ride. The weatherized mesh and reflectivity on

the upper offer protection from the elements

and visibility in low light.

For traction on the ice and snow, Yaktrax

traction cleats slip over your running shoes and feature ice-biting coils

that grip the ice with every step. The full-sole coverage

allows you to run naturally and claim ten-times the

gripping points of any spike-based traction device.

Holiday Wish List

Under $25

[ ] Spenco Cushion Insoles

[ ] Hat, Balaclava, Neck Warmer

[ ] Powerbar, Clif Bar

and Gu Products

[ ] Swim Goggles

[ ] Smartwool Socks

Under $60

[ ] Nike iPod Connection Kit

[ ] Yaktrax “Ice Runners”

[ ] CEP Compression Sleeves

[ ] Training Swim Fins

[ ] Adidas Running Jacket

Under $125

[ ] Saucony DryLete Top

[ ] Mizuno “Breath Thermo” Tops

[ ] Polar Heart Rate Monitor

[ ] Native Sunglasses

[ ] Wind-Front Tights

And more:

[ ] Garmin 110, 210 or

310 GPS Watch System

[ ] Brooks “All Weather” Jackets

[ ] Nike SportWatch GPS

[ ] HOKA One One Shoes

[ ] New Balance 927

ADVERTISEMENT

DECEMBER 2012

For a full race schedule and results, , visitt

DRESS FOR SUCCESS IN COLD WEATHER

Whether we have snow or not, cold temperatures are a given in

Iowa. Cold, however, does not need to chase you indoors. With the

latest technology in running gear, you can run comfortably and safely in

most any conditions, but you need to dress correctly.

Start with a base layer. If you exercise for more than 20 minutes,

your skin will become wet with perspiration. You will chill quickly if you

don’t get it away from your skin. Wearing a base layer of a wicking

fabric will keep you dry, drawing the moisture away from your skin and

allowing it to evaporate, which will keep you warm and dry. Look for

fabrics like DryLete, Vapor Dry, Technifine, ClimaLite and Dri-Fit from

our many vendors at Fitness Sports.

Outer layer. Often, just one or two layers of the above-mentioned

clothing will be enough to keep you warm and dry, but when the wind

blows or precipitation falls from the sky, you will need to protect yourself

even further with an outer layer. Though it is easy to make a garment

wind and waterproof, you will still need to allow your perspiration to

evaporate, or you will get wet and cold. A tightly woven nylon will keep

some wind out, but most companies offer a fabric that has been

treated with a breathable, wind-proof laminate. Look for outer layers

with names like Windstopper, Gore-Tex and MicroFibre.

Don’t neglect your head and hands. As with the rest of your body,

start with a wicking base layer to keep you dry. On windy and wet

days, add a wind-stopping breathable outer shell that will keep your

extremities warm and dry. You can lose 40 percent of your body heat

through your head, so keep it covered!

Dressing right will allow you to enjoy the solitude of a quiet run in

the snow, comfortably and safely. Ask our knowledgeable sales staff to

guide you in the right direction.

Fitness Sports would like to thank all the participants,

sponsors and volunteers who helped make the

Living History Farms Race a success!

www. .com

7230 University Avenue | Des Moines | 515.277.4785 or 800.529.7684

2 DECEMBER | 2012

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Steve Robinson of Des Moines has become known as “Lamb Chops”

at cyclocross races around the Midwest. “They are going to become

part of every ‘cross season,” he said after racing up Mt. Krumpit to

people yelling his moniker during the Jingle Cross Rock cyclocross

races in Iowa City Nov. 16-18. According to race director John

Meehan, Jingle Cross Rock has become the largest, most prestigious

cyclocross race in the world that is not a part of the UCI World Cup.

Photo by Dave Mable

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DECEMBER | 2012

3


notes from the editor

Let your voice be heard!

If you’re anything like me, there are a few events that you

change your life for in order to compete. Perhaps, like me,

you’ll make your sister change the date of her wedding to

accommodate that particular race.

Or what about those events you enjoy just because of the delicious

stew, cool T-shirts or unique finishers’ medals?

Do you have that shop that doesn’t just know your name but

does know your shoe size and favorite color?

How about that trail where you just HAVE to take your outof-town

friends when they visit for the holidays. You know the

one. It’s the same one that you will drive to when you don’t feel

like working out, but because you love running there so much,

you’ll actually get out and run.

It’s about time that we give you the opportunity to vote for

your favorite race, shop, trail, athlete, place to find a healthy meal

or the coach or personal trainer who made all the difference in

your life.

Voting for the First Annual Iowa Momentum Readers’ Choice

Awards is now open at www.iowamomentum.com. There are

more than 50 categories for which to cast your vote. Voting is

open through January.

Results will be published in the March 2013 issue, the first

issue of our fourth year.

In the meantime, we hope you enjoy shopping with the help of

our Annual Holiday Gift Guide, and we’ll see you on the trails. �

Dave Mable

Editor

dave@dmcityview.com

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Running Video Analysis

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6

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table of contents

December 2012 | Vol. 3 No. 10

Feature story

Let us help you with your shopping in our annual

Holiday Gift Guide.

News bits

Dowling Catholic boys go to national meet;

Rae Heim runs across the U.S;, Iowa collegiate

runners take the top step at NCAA Cross Country

Championships.

Nutrition

Sara B. shares the next 10 of her 20 tips to stay

fit and healthy through the holidays. By Sara B.

Schwertferger, RD, LD, CLT

Training

Maintain your cycling fitness throughout the

winter, regardless of the weather. By David Ertl

Smile!

Stam Hot Chocolate Run.

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Race recap

Living History Farms Run and Survivor Cross

combine to name the Iron Farmer.

Smile!

Living History Farms Run.

Our picks

Four unique events to keep you moving this

month.

The months ahead

This is a honey-do list you’ll look forward to.

Smile!

Des Moines Dirty Duathlon.

Get to know

Curtis Pote, one of the world’s toughest

mudders.

Smile!

Nike Heartland Regional Cross Crountry Meet

Submit items to dave@dmcityview.com

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Iowa

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Betsy Saina wins the NCAA Cross Country national

championships in Louisville, Ky., for Iowa State.

Photo by Jim Kirby

endurance sports magazine

PUBLISHER Shane Goodman

EDITOR Dave Mable

SALES MGR Ashley Roberts

ACCOUNT EXECUTIVE Lisa Meline

515-205-8871

DESIGN MGR Celeste Jones

DESIGNERS Karen Ericson

Lindy Vorrie

DISTRIBUTION MGR Brent Antisdel

BUSINESS OFFICE MGR Brent Antisdel

ADDRESS 414 61st Street

Des Moines, Iowa 50312

PHONE 515-953-4822

ADVERTISING 515-205-8871

FAX 515-953-1394

WEB www.iowamomentum.com

Advertising and calendar deadline: Third Wednesday

of the month at noon. Email dave@dmcityview.com.

Momentum® is delivered throughout central Iowa to

more than 100 locations 12 times a year. To request

delivery of Momentum to your business, or to inquire

about our distribution services, call Brent Antisdel at

515-953-4822, ext. 301. Annual subscriptions are

available by mail at a rate of 12 issues for $31.

DECEMBER | 2012

5


Iowa

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All I want for fitness. . .

GIFT GUIDE More

Z3 Youth & Junior Triathlon Team

T1 Pro Race Belt

Check out Z3 Youth and Junior Triathlon Team at

www.z3triathlon.org. Tryouts and information

meetings on Dec.15 and Jan. 5 in Des Moines. You

don’t have to live in Des Moines to join! Email

questions to info@z3triathlon.org.

The world's fastest race belt with a

revolutionary magnetic buckle that will make

your transitions lightning fast. Adjustable,

one-size-fits-all sizing. Ten elastic loops

allow for easy placement of your gels. Lace

locks on fully-adjustable sliders to hold your

bib number. A perfect fit every time. $28.95

each. Action Accents, 5601 Douglas Ave.

(800) 338-0231. www.actionaccents.com

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than 35 great gift ideas for

those with an active lifestyle!

Little ZiPRZ Triathlon Team

Little ZiPRZ Triathlon Team (ages 6-9).

Join today at www.z3triathlon.org.

Play It Again Sports®

Gift Card Play It Again Sports® Gift Card lets the

recipient choose from a vast inventory of new

and quality used sports and fitness equipment.

Play It Again Sports® is the sporting goods

store for your entire family. We buy, sell and

trade new and used sports equipment and

fitness gear and pass along the savings to

you! $50 - $250 available. Play It Again

Sports, 9980 Swanson Blvd., Clive. (515) 402-7427.

Join the Capital Striders

Running Club

Save with great discounts on races

and gear. Connect with other runners

through group training runs, social

events and social media. Stay current

with weekly email updates. Annual

membership is a bargain: $20 for

individuals; $25 for a family. Join today!

www.capitalstriders.org

6 DECEMBER | 2012

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Iowa

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Relive the RAGBRAI experience!

A Million Spokes: The Official Documentary about

RAGBRAI. “A Million Spokes give you plenty of

RAGBRAI fun without any of its aches, pains or

strains!” – Bruce Miller, Sioux City Journal. State

tax applicable. Shipping and handling charges

may apply. To order call 1-800-433-3262 or go to

www.heartbeatrecordslabel.com.

Kuat Bike Racks New KUAT Bike Racks are the

carrier of choice for the individual

who expects quality, simplicity of

use, and with today’s light weight

frames, avoids any contact with

the bikes frame. Fits in 1 1/4’’ and

2’’ receiver hitches. Schuling Hitch

Company is prepared for all your

gear hauling needs. 5067 N.W. 2nd

Ave., Des Moines, (515) 883-2500,

www.schulinghitch.com

WE NOW

CARRY

BIKE

RACKS!

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Medal display stand

Submit items to dave@dmcityview.com

Display your medals with a custommade

wooden display stand. Use

discount code "Iowa." Displays made

for one up to 70 medals. Any sport or

academic award. Contact Lifespeed

Sports at www.lifespeedsports.com or

email lifespeedsports@yahoo.com. Call

(918) 706-2655, (918) 706-2696 or

(918) 254-0800.

Iowa Momentum subscription

Iowa

December 2012 | Vol. 3 No. 10

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endurance sports magazine

All I want

for fitness

Gift

GUIDE

INSIDE:

�� Photos and recap of Living History Farms Run

�� Rae Heim finishes barefoot run across U.S.

�� Dowling Catholic boys cross country team qualifies for Nike p National meet

�� Stay fit this winter with nutrition and training tips

INSIDE INSIDE

Give a gift of fitness all year long (12 issues)

with a subscription to Iowa Momentum. For

less than the price of a latte each month, Iowa

Momentum will be delivered to the endurance

athlete in your life. Or, be a little selfish and

stick that gift in your stocking! Send $31 to

Iowa Momentum subscriptions, 414 61st St.,

Des Moines, Iowa 50312.

stop foot pain before it stops you

Specializing in running and sports

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endurance sports magazine

DECEMBER | 2012

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Rasmussen Bike Shop

$10 off

any purchase of $50 or more.

With this coupon. Expires Dec. 31, 2012.

301 Grand Avenue

�������� � ���� ��� ������

www.rasmussenbikeshop.com

Custom ear buds

The acoustic design of custom fit MP3 Earbud Molds

optimizes the sound quality of standard in-ear

headphones. The secure fit keeps the buds in

place while running or at the gym. Custommade

waterproof swim plugs offer superior

protection and comfort so you can swim

worry-free. The Hearing Clinic (515) 440-3323

or www.thehearingclinic-dsm.com.

Knowledge: the greatest gift of all

The perfect gift for middle school students

through senior citizens! Sign up friends or

family to learn about medical and health

issues at Des Moines University’s Mini

Medical School. Get five sessions for only

$25! www.dmu.edu/minimed.

Central Iowa Bike Calendar

Give the gift that keeps on giving yearround

with the 13-month calendar

including Des Moines metro bike

events — everything from Thursday

Taco Truck Tours to BRAMCO to road

and criterium races to the Hy-Vee

Triathlon. Each month features a

winning "Coolest Bike in Town” entry.

Available at the Des Moines Bicycle

Collective, BikeIowa.com, and local

bike shops. $10. Sale proceeds benefit

the Collective and BikeIowa.com.

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Give the gift of membership

in the Des Moines Triathlon lon Club for as little

as $40! Gear and service

discounts, , free weekly y workouts wo and free tri clinics are

just jus a few of the benefits! Visit

www.dsmtri.com w

to learn more.

Give the #1 gift of . . .

Alaskan King Crab Legs, Whole Maine

Lobster, Coldwater Vancouver Oysters and

Sparkling fresh Hawaiian Fish! Give the

gift of Splash! A Splash Gift Card...#1

www.splash-seafood.com. 303 Locust,

Des Moines, (515) 244-5686.

Give the gift of counseling

Is your endurance training taking

a toll on your relationships? Let’s

talk! We have highly trained

professional counselors willing to

go the distance with you as you

tackle life’s challenges. Contact

Des Moines Pastoral

Counseling Center,

(515) 274-4006,

www.dmpcc.org.

Limited edition ornament

Give a limited edition ornament by renowned artist

Betsy Peterson. The “Live - Run - Eat” ornament can

grace any runner’s tree for $34. Betsy Peterson Designs

(515) 465-4278 or betsypetersondesigns@gmail.com.

Visit her gallery in Perry, open daily Nov. 17-Dec. 24, or

by appointment, at 21770 141st St., Perry, Iowa 50220.

8 DECEMBER | 2012

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CycleOps Fluid Trainer

CycleOps PowerCal

If it’s important to you to make

every workout count, the Fluid2

trainer is the most valuable

weapon you can add to your

indoor training arsenal. It’s an

ultra quiet ride, and just like

riding outside, simply shift

gears to increase or decrease

resistance. $339.99

Available at all three Bike World

locations. (515) 255-7047.

www.bikeworldiowa.com

Introducing CycleOps PowerCal, the world’s

first-ever power meter calculated from

heart rate. ANT+ compatible, simple to

set up and easy to use. So if you’re ready

to take your performance to the next

level, PowerCal can help get you there.

$99.99 Available at all three Bike World

locations. (515) 255-7047.

www.bikeworldiowa.com

endurance sports magazine IowaM

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Serfas Thunderbolt Taillight (UTL-6)

Submit items to dave@dmcityview.com

Being seen on your bike at night never looked

so good with Serfas’ brand new Thunderbolt

(UTL-6) Taillight. This USB rechargeable gem

comes with 35 lumens of firepower while

giving riders several different rear-facing

mounting options. $44.99 Available at all

three Bike World locations. (515) 255-7047.

www.bikeworldiowa.com

Imt Des Moines Marathon

Remember marathon day by gifting your

runner with IMT Des Moines

Marathon apparel ranging from

shirts, sweatshirts, jackets, hats,

and socks to coffee mugs,

water bottles, umbrellas and more.

$5-$60. Shop online at the

IMT Des Moines Marathon store,

www.desmoinesmarathon.compet.com

DECEMBER | 2012

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Outdoor Research Accessories

Back Country in Des Moines carries

a full selection of accessories from

Outdoor Research. From gloves

and gaiters to hats and headbands,

Outdoor Research makes products

for adventures in any weather and

features materials from legendary

manufacturers like Gore-Tex and

Polartec. Outdoor Research gear is

renown for its functionality and durability, and all OR product is backed by

their Infinite Guarantee. Visit Back Country in person at 2702 Beaver Ave.,

Des Moines, online at theoriginalbackcountry.com, or call 515-255-0031.

Strider Balance Bike

Bicycle Gift Hub

Ironman Sculpture

If your toddler can walk, the officially

licensed Strider Balance Bike will

get him or her cruising over dirt,

grass and pavement. The Strider

No-Pedal Balance Bike is lightweight,

easy to control and features an

adjustable seat and handlebars

to accommodate a growing child.

Strider teaches your child balance,

coordination and confidence. $99.99.

Available at Scheels. (515) 727-4065

The Ironman Sculpture ($55) is just

one of many quality gift items we

carry for cyclists and triathletes. Treat

those on your Christmas list with just

the right gift for them. Browse our

unique selection of home decor, jewelry,

stationery, T-shirts, holiday ornaments

and more at www.BicycleGiftHub.com

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Kris’ Hot Yoga with Hot Barre

We are Des Moines Hottest Workout! Kris’

Hot Yoga has been the premiere hot yoga

studio in the Des Moines and surrounding

areas for more than five years. We have a

team of 10 certified instructors – where we

offer all types of hot yoga and hot fusion

classes such as yoga sculpt, p.l.a.y, and

more. We are now premiering central Iowa’s

only Hot Barre studio – a combination

of yoga, pilates, sculpt and ballet for an

unbelievable one-of-a-kind workout that

again you can only get at Kris’ Hot Barre.

Get 10 percent off your online purchase for

classes by using code IOWAMOMENTUM

from now until Jan. 15.

GoPro Camera

The Wi-Fi enabled HERO3: Black Edition is the

most advanced GoPro, ever. No expense was

spared during its development, resulting in a

GoPro that is 30 percent smaller, 25 percent

lighter and 2x more powerful than previous

models. Wearable and gear mountable,

waterproof to 197' (60m), capable of capturing

ultra-wide 1440p 48fps, 1080p 60 fps and 720p

120 fps video and 12MP photos at a rate of 30

photos per second, the HERO3: Black Edition is the world's most versatile

camera. Built-in Wi-Fi, GoPro App compatibility and the included Wi-Fi

Remote (normally a separate $79.99 accessory) make the HERO3: Black

Edition all the more versatile, still retail $399.99. Available at Scheels.

(515) 727-4065

Bar Mitts

Curing the common

cold. Neoprene (5.5 mm)

hand covers that attach to

your handlebars for winter

riding. Allows a thinner

glove. Increasing dexterity,

better feel for shifting,

braking, eating, drinking.

Available for mountain

flat bars and road bike

drop bars. Free Shipping

$64.95. www.BarMitts.com

— Custom work available.

(775) 622-8048.

10 DECEMBER | 2012

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endurance sports magazine


news bits duffy’s view

Iowa high school runners earn trip to

Nike Cross National meet

Iowa State High School Cross Country champion Stephanie

Jenks, of Linn-Mar High school, finished third in the Nike Cross

Heartland Regional Cross Country meet in Sioux Falls, S.D., on a

cold Sunday, on Nov. 11. Jenks, a sophomore, ran a 17:58.59 on

the 5K course. Maria Hauger of Minnesota ran a 17:33.55 winning

the regional, seven-state race. The Dowling Catholic boys Cross

Country Team finished second at the same meet, earning an

automatic berth in the Nike National Championship Race in

Portland. Iowa State High School Cross Country champion Jason

Thomas, of Dowling, finished in 12th, leading all Iowa boys in

the 300-strong field. Thomas, who ran a 15:54.93 in the 5K, was

followed by Urbandale runner Alex Ntagawa, who finished 16th

in 16:02. The Dowling girls team finished in third but will have

to wait until after all the Nike Cross regional races are complete

later in November to see if they earn an at-large bid to the

National Championship race on Dec. 1 in Portland, Ore.

Iowa college runners shine at NCAA

National Cross Country Championships

Betsy Saina of Iowa State earned her second NCAA championship

title at the D-1 Cross Country Championships in Louisville, Ky.,

on Nov. 17. Saina won a three-way sprint to the line against

Dartmouth’s Abbey D’Agostino and Oregon’s Jordan Hasay,

finishing the 6K course in 19:28. Corey Ihmels, coach of the ISU

women, was named NCAA Women’s Coach of the Year after team

victories in the Big 12 and Midwest Regional meets.

In NCAA Division III action, the Wartburg College women

finished second at the national meet in Terre Haute, Ind., on Nov.

17. Having finished third three times — in 1991, 1992 and 2002

— this is the team’s best finish at the national meet. Sammie

Bruett, a Wartburg junior from Urbandale, earned All American

honors by taking 13th place in the 6K race in 21:31.7.

I’ll go the extra miles for you!

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Rae Heim finishes her solo run across

the U.S.

Rae Heim left Boston, Mass., in April this year, embarking on a

solo, barefoot and mostly self-supported run across the United

States. On Wednesday, Nov. 14, that run came to an end as she

ran into the Pacific Ocean in California.

“Part of me is ridiculously happy,” she wrote in the final days of

her run. “But then at the same time, I’m a little sad. This journey,

this wonderful run across the United States, was amazing. The

journey has been hard, but it’s been worth it. Everything about

these last seven months has molded my life. The good, the bad,

the ugly, the beautiful, the sour, the sweet… it’s all created a

journey, that was worth doing. I found myself in the soles of my

feet.” �

2 for 1 BBQ sandwich!

Jethro 'n Jake's

Smokehouse Steaks

Now in Waukee, Still in Altoona & Drake

Submit items to dave@dmcityview.com

Enjoy one FREE sandwich

when a second

sandwich

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other offer.

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2601 ADVENTURELAND DRIVE � ALTOONA � 957-9727

DECEMBER | 2012

11


Iowa

nutrition M MMMMMMMMMMMMMMMMMMMMMMMMMMM mentum m

Part 2: Holiday tips to avoid the ‘naughty’ list

By Sara Schwertferger, RD, LD, CLT

December is typically the hardest time for us to keep up with

our health goals. Here is the second part of our two-part series

on 20 tips to help you stay on track this holiday season.

11. Have a healthy, balanced breakfast before being tempted with

the less healthy options presented at most holiday meals. This should

include a protein, whole grain source of carbs and healthy fat.

12. Survey party buffets before filling your plate. Choose your favorite

foods and skip your least favorite. Include vegetables and fruits

to keep your plate balanced.

13. Eat until you are satisfied, not stuffed. Savor your favorite holiday

treats while eating small portions.

14. Bring your own health dish to the party.

15. Watch portion sizes. It is hard to count calories on food that

you haven’t prepared, so keep samples small.

16. Salad and raw vegetables are always good options as long as

they are not loaded with candied nuts, cheese and dressing. Raw vegetables

are high in volume and fill you up before indulging in too

much.

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17. If you overeat at one meal, go light on the next. It takes 500

calories per day (or 3,500 calories per week) above your normal/

maintenance consumption to gain one pound. It is impossible to gain

weight from one piece of pie!

18. Avoid processed dips. Choose wholesome dip choices such as

hummus, guacamole or salsa.

19. Have fresh berries for dessert instead of pie.

20. Tomorrow is a new day, so if you slip up, jump back on the

“good” list the next day! �

Sara Schwertfeger, RD, LD, CLT, Nutrition and Lifestyle

Coach, Certified Leap Therapist (nutrition therapy

for those suffering from fibromyalgia, migraines, and

IBS-D), USATF level 1 coach, Crossfit Endurance

Coach. Sara is the Iowa Momentum Nutrition Consultant

and owner of Sara B. Consulting. She can be

reached at sara@sarabconsulting.com.

12 DECEMBER | 2012

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Iowa

nutrition M MMMMMMMMMMMMMMMMMMMMM mentum mmmm

Holiday Salsa

This delicious salsa is a mix of sweet and heat and goes

great on whole wheat crackers or baked chips.

INGREDIENTS

�� 1 package (12 ounces) fresh or frozen cranberries

�� 1 cup granulated sugar

�� 6 green onions, chopped

�� 1/2 cup fresh cilantro leaves, chopped

�� 1 jalapeno pepper, seeded and finely chopped

�� 1 package (8 ounces) cream cheese, softened

�� Assorted crackers or tortilla chips

DIRECTIONS

�� Place cranberries and sugar in a food processor; cover

and pulse until coarsely chopped.

�� Transfer to a small bowl.

�� Stir in the onions, cilantro and pepper.

�� Cover and refrigerate for several hours or overnight.

�� To serve, place cream cheese on a serving plate.

�� Drain salsa and spoon over cream cheese.

�� Serve with crackers or chips.

Yield: 12 servings.

Here to help

you meet your

endurance sports magazine IowaM

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YOUR INDIVIDUALIZED

EXERCISE PRESCRIPTION

Our Certified personal trainers will help you

meet your fitness goals with an individualized

exercise prescription. The first session of all

personal training services involves a fitness

assessment, consultation and program design.

Contact Meg Kayko at 645-3353 for more

information on personal training.

fitness goals! TRAINING SESSION(S) TOTAL COST HOURLY COST

Three (hour long sessions) $ 141.00 $ 47.00

Six (hour long sessions) $ 270.00 $ 45.00

Ten (hour long sessions) $ 430.00 $ 43.00

Twenty (hour long sessions) $ 800.00 $ 40.00

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DECEMBER | 2012

13


Iowa

training MMMMMMMMMMMMMMMMMMMMMMMMMMM m

Maintaining cycling fitness throughout the winter

By David Ertl

Now that the competitive cycling season is over, we need to

turn our attention to maintaining our hard-earned fitness

from the past season and perhaps even building certain aspects

of it. This article will review your various options for maintaining

your fitness through the off-season. There are two main categories

of exercises: cycling-specific and cross-training. The cross-training options

are complementary to cycling.

CYCLING SPECIFIC OPTIONS

� Road cycling – can be tough or impossible in our typical winters

but is always a great option if the weather allows.

� Gravel road riding – can be done on a cyclocross or mountain

bike. This is a good, cold-weather option because you ride slower

on gravel and there are more hills, so you stay warmer than road

cycling.

� Mountain biking – this is an excellent option especially when

the roads are icy or snowy. Hit the trails in the woods. You will

come home drenched in sweat even on the coldest of days.

� Indoor training – on an indoor trainer, rollers or exercise bike.

These aren’t as desirable or fun but can lead to great aerobic fitness

training because you are more focused on indoor workouts

and can easily do timed intervals. Keep the sessions short but

intense.

� Spin classes – can be great workouts in the off-season when it

is cold outside. Find a class led by a cyclist for a more cyclingspecific

workout.

� Leg strength workouts – can help maintain or build leg strength.

I don’t recommend leg strength workouts during the cycling season

because of the fatigue, but these can be a nice change of pace

and give you one less indoor trainer session per week when forced

indoors. These can include lunges, jump squats, squats with bar-

4 Mile Snowshoe and Trail Run

Trek the Trails - Saturday, February 16

McFarland Park, Ames

Registration information at:

storycountyconservation.org���������������

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bell or dumbbells, dead lifts, leg presses and leg curls. Be careful,

the first objective of strength training is to not get injured!

CROSS-TRAINING OPTIONS

� Cross-country skiing – if there is too much snow to mountain

bike, don’t despair. Grab the skis and go for a one-or two-hour

ski, and you will get an excellent workout.

� Ice skating – uses similar muscles to cycling plus works on balance.

� Snow shoeing – You can get a very hard workout on snow shoes

(try running in them) or an easier workout by simply walking.

This is a great option for getting in a long two-to three- ahour

training session in the dead of winter without getting cold.

� Running – while not exactly cycling-specific, it does offer a great

aerobic workout. You might consider running on trails in the

woods for a more interesting session.

� Stair climbing – if forced indoors or traveling and no gym is

available, find a staircase and run flights of stairs. Recover by

walking back down.

� Elliptical or stair climbing machines – if forced into a gym, these

two pieces of equipment are often available and are good options

for working cycling muscles.

So as you can see, there are a lot of options to keep us exercising during

the winter, both indoors and outside. It’s also a good time to try some

different activities that are good for your body and your mind. �

David Ertl is a Level 1 USA Cycling certified coach. He coaches individual

cyclists, is the official training coach for RAGBRAI®, a National

Coach for the JDRF Ride To Cure Diabetes program and author of “101

Cycling Workouts.” Learn more at www.cyclesportcoaching.com.

14 DECEMBER | 2012

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smile

Elana Hicks of Des Moines finished the five-mile Stam Hot Chocolate race in 31:16 to win the

women’s division of the Des Moines race on Nov. 4.

Eric Faires of Des Moines ran 5:09 per mile to win the Stam Hot Chocolate 5K race in Des Moines

on Nov. 4.

endurance sports magazine IowaM

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Learn More About

�����������

����������������������

���������������

�������������������

For new and seasoned triathletes alike - best of all, it’s FREE to attend!

Visit www.dsmtri.com or follow us on Facebook

(Des Moines Triathlon Club)

for a detailed schedule and information

�������� �� ���� � ���� � ������

YMCA Healthy Living Center, Clive IA

Join the Club!

�����������������������������������������������

Triple D Race

Dubuque Dyersville Durango

Winter Marathon 2013

Sunday, January 20 10am

Snow Bike : Ultra Marathon – 62 mi / 100 km

Run or Ski : Ultra Marathon – 50 km

Run or Ski : Marathon – 26 mi

Run or Ski : Half Marathon – 12 mi

Poker Run Event : for the Bikers

Participants must be pre-registered!

News, bookings and registration :

tripledrace.blogspot.com

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DECEMBER | 2012

15


ace recap

Survivor Cross “Iron Farmer” Challenge

Urbandale, Nov. 17

Though Scott Gall of Cedar Falls is a regular front-runner at the Living History Farms Race

in Urbandale, he missed the run this year, leaving room for someone else to claim the top

prize in two-race “Iron Farmer” award. The Iron Farmer is an honor bestowed upon those

who complete both the seven-mile Living History Farms Race and Survivor Cross, the

mountain bike race held on the same course later in the afternoon.

Joel Frye of Des Moines finished 19th overall in the morning “Farms” run, completing

the cross-country course in 42:52. His Scheels teammate Matt Migonis finished just behind

him in 44:17. The two of them rode together for much of the first lap of the 14-mile,

two-lap Survivor Cross in the afternoon, Frye pulling ahead to beat Migonis by two places

at the finish. As Migonis was the closest to Frye in the morning run, Fryes eighth-place

finish in the bike race put him on the top of the Iron Farmer podium, Migonis second.

Gall, a professional off-road triathlete, won the bike race in 1:02:44 ahead of Des

Moines cyclist Bill Durkee, who finished two minutes and one second behind. Daniel

Luoma finished third in the bike race, but his 1:05:09 was not enough to make up for his

52:44 time in the morning run, Frye finishing 10 minutes ahead of him.

Cheryl Dralle was the only female to complete both the “Farms” run as well as the twolap

Survivor Cross, earning her top honors in the Iron Farmer competition.

In all, nearly 180 cyclists participated in the second Survivor Cross races, completing

either one or two laps of the challenging Living History Farms course. The cyclists had to

contend with seven creek crossings, still swollen from recent rains, muddy hills and steep

ravines, often carrying their bikes to the top of slippery slopes and tossing them out of

deep creek-beds. Complete results are listed at www.fitnesssports.com.

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Iowa

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Kim Sprenger of Iowa City struggles to the top of a steep hill on her way to

winning the one-lap, seven-mile Survivor Cross.

16 DECEMBER | 2012

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ace recap

Joel Frey of Des Moines finished in the top 20 at the Living History Farms Race and eighth at

Survivor Cross to take the Iron Farmer award.

endurance sports magazine IowaM

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Living History Farms Race

Urbandale, Nov. 17

Under sunny skies and unseasonably warm temperatures, nearly 7,000

finishers made the 33rd Annual Living History Farms Race a record-setting

one. The 6,906 finishers was the most ever, attributed, perhaps, to

the beautiful day.

Matthew Pohren of Ashland, Neb., capitalized on the warm day, pulling

away from all chasers to win for the second year in a row. His time

of 38:09 was nearly one minute faster than his 2011 time and the fastest

since 2007 when Henry Dennis of Fond Du Lac, Wis., ran a 37:54 on

a slightly shorter course. With slight course changes each year, course

records are not kept.

Ben Engelhardt of Westerville, Ohio, pulled away from Ames runner

Mason Frank to take second place, the two finishing in 39:16 and 39:44

respectively.

Amy Laskowski of Minneapolis, Minn., topped all women by running

a 44:45, beating Connie Teague of Blue Springs, Mo., by nearly two minutes.

Teague ran a 46:31, taking second. Laskowski’s time was also the

fastest by any woman since 2007 when Robyn Friedman of Lambs Grove

ran a 44:25. Kaci Lickteig of Dannebrog, Neb., finished third, running a

47:45 while Danna Herrick (Kelly) of Urbandale was the first Iowa woman

finisher, finishing fourth in 48:39.

Complete results, with links to comments, photos and videos, can be

found at www.fitnesssports.com. �

Submit items to dave@dmcityview.com

Iowa

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DECEMBER | 2012

17


Living History Farms Race

Iowa

smile Urbandale, Nov. 17

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Start of the race.

Gina Moline (2465) of Webster City got a bit of mud on her white dress on her way to a 1:29:27 finish.

A daunting hill greets runners as they entered the final mile.

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Ashley Tripp of Fairway, Kan., finds herself on the ground after slipping in the mud.

A helping hand is often needed to extract oneself from the muddy creek beds made

extra slippery by the thousands of runners before.

18 DECEMBER | 2012

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Iowa

our picks MMMMMMMMMMMMMMMMMMMMMM mmmmmmmmmmmmmmmmmm

p

Jingle Bell Rock N’ Run

5K

Dec. 9, Des Moines

We’ll hope for snow on Dec. 9 for this downtown Des Moines 5K. Wear your most festive

holiday attire as you race your way to the finish line in front of the modern Science

Center of Iowa building. Following the run, enjoy live music from Brother Trucker and a

warm breakfast in SCI’s Food Chain Café catered by Hy-Vee. The scenic and fast course

loops the entire Papajohn Sculpture Garden before heading back to the finish. Unique

age group prizes will be awarded to the top finisher in each of the 10-year age groups.

Register early to save $10 at www.sciowa.org/rocknrun.

p

Sycamore 8 hIowa Cyclocross r

Trail Run

100 100s on 100

Championships

Johnston, Dec. 1

In its 10 years, the Sycamore 8 has seen

every type of weather, from rain to snow

to warmth and cold. Only Mother Nature

knows what she’ll bring to this Dec. 1 event,

which follows a dirt path south along the

Des Moines River. Running from the north

trailhead to the finish at Euclid Avenue,

this point-to-point race is a scenic surprise,

for its urban location. Bald eagles regularly

soar above as runners wind their way

south. Hot chocolate awaits the tired runners

at the end of their eight-mile journey,

as do the mugs from which to drink it. A

bus will bring you to the starting line before

the race. Information can be found at

www.capitalstriders.com.

endurance sports magazine IowaM

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Dec. 1-2, Altoona

With the National Cyclocross Championships

in Madson, Wis., in January and the

World Cyclocross Championships in Louisville,

Ky., in February, the State Championships

in December serve as the perfect

warm up for an exciting winter. In addition,

the day-long series of races in the grass,

sand, mud and snow wrap up a busy cyclocross

season in Iowa. The Zealous Team,

which hosts the event, likes a fast and flowing

course, light on technical difficulty, and

heavy on spectator friendliness. Information

can be found at www.cyclingupdate.

com.

Submit items to dave@dmcityview.com

Dec. 31, Windsor Heights

Though an odd name, swimmers will know

immediately what this event entails. They

will know that they will be called upon to

swim 100 100-yard intervals, each within

100 seconds. What that translates to is

this: every 100 seconds, each swimmer

will leave for another 100-yard swim. Nonstop.

One-hundred times in a row. While

that may seem daunting, swimmers can

adjust the distance to meet the times. Any

distance covered is a plus for the Y, as this

serves as an annual fundraiser for the YMCA

Youth Partners campaign. To register, log

onto www.dmymca.org. �

DECEMBER | 2012

19


the months ahead

DECEMBER JANUARY

1 Jingle Jam 5K, 1M, Des Moines, www.

dmymca.org

1 Capital Striders Sycamore 8 Trail Run,

Johnston, www.capitalstriders.org

1-2 Iowa State Cyclocross Championships,

Altoona, www.iowabicycleracing.org

1 Jingle Bell 5K, Iowa City, www.kintera.org

1 Frosty Frenzy 5K, West Branch, www.

fitnesssports.com

2 Jingle Bell Run/Walk for Arthritis, Ames,

www.amesJBR.org

8 Great Santa 5K Run, West Des Moines,

www.fitnesssports.com

8 Santa’s Snowshuffle 5K, Cedar Falls, www.

trekmanracing.com

8 Big Wheel Rally, Des Moines, www.

bikeiowa.com

9 SCI Jingle Bell Rock-n-Run 5K, Des

Moines, www.sciowa.org

15 AIB Jingle Jog, Des Moines, www.aibeagles.com

16 University of Iowa Masters Swim Meet,

Iowa City, www.iowamasters.org

31 Last Race of the Year 3M, Cedar Rapids,

www.rockwellcollinsreccenter.com

31 100 100’s on 100 Swim, Windsor Heights,

www.dmymca.org

1 Capital Strider Mitten Run, Urbandale,

www.capitalstriders.org

1 Nth Degree Ride, Urbandale, www.

bikeiowa.com

1 Resolution Run 5K, West Des Moines,

www.runningroom.com

5 Valley West Wipeout Roller Race, West

Des Moines, www.iowabicycleracing.org

5-6 Twin Cities XC Ski Championships, Minneapolis,

Minn., www.tcchamps.com

9-13 U.S. National Cyclocross Championships,

Madison, Wis., www.usacycling.org

12 Harpers Roller Race, Muscatine, www.

iowabicycleracing.org

12 U.S. National 100K Trail Championships,

Bandera, Tex., www.usatf.org

19 Frostbite Footrace 5K, Scott County, www.

runningwall.com

19 Cedar Rapids Roller Race, Cedar Rapids,

www.iowabicycleracing.org

19 Winterrific Snowshoe Race, Savage, MN,

www.thefullsked.com

19-20 Tour de Twin Cities XC Ski Races, Minneapolis,

Minn, www.tourdetwincities.com

20 Boulder Lake XC Ski Race & Snowshoe

Stomp, Duluth, Minn., www.boulderlakeskirace.

com

20 Winterfest 5K, Amana, www.amanacolonies.com

20 Triple D Winter Race, Dubuque, www.

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Iowa

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tripledrace.blogspot.com

25-27 Tour de Twin Cities XC Ski Races, Minneapolis,

Minn., www.tourdetwincities.com

25-26 Iowa Bicycle Summit, Des Moines, www.

iowabicyclecoalition.org

26 Iowa Bicycle Summit Expo, Des Moines,

www.iowabicyclecoalition.org

26 Iowa Bicycle Summit Roller Race, Des

Moines, www.iowabicycleracing.org

26 RAGBRAI Route Announcement Party,

Des Moines, www.iowabicyclecoalition.org

25-27 University of Okoboji Winter Games,

Okoboji, www.uofowintergames.com

25-27 Cabin Fever Weekend, Charles City, www.

charlescitychamber.com

25 Snowshoe night hike, Cedar Falls, www.

iowagames.org

26 Chamburrrrr Scurry 5K, Marshalltown,

www.marshalltown.org/5K

26 Iowa Snowshoe State Championships,

Cedar Falls, www.iowagames.org

26 Iowa Games Cross Country Ski Race,

Dubuque, www.iowagames.org

27 Iowa Winter Games 5K, Dubuque, www.

iowagames.org

26-27 Iowa Games Swim Meet, Dubuque, www.

iowagames.org

27 Icebreaker Indoor Triathlon, Windsor

Heights, www.dmymca.org

27 Tri Mellon Tri Indoor Triathlon, Muscatine,

www.muscatiney.org

28-30 Arrowhead 135, International Falls,

Minn., www.arrowheadultra.com

20 DECEMBER | 2012

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Iowa

smile Des Moines Dirty Duathlon, Nov. 3 M MMMMMMMMMMMMMMMMMMMMM mentum mmmm

Steve Faulk of Des Moines finished the solo race in 2:31 to take 20th overall.

Christian Baughman teamed with Julie Kirkpatrick in the Dirty Du relay race. The pair finished just under two

hours to place 13th in the relay race.

Jeff Burnett of Newton finished just under two hours to take sixth in the solo race.

endurance sports magazine IowaM

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Sara Broek of Des Moines raced on to a sixth-place finish in the women’s solo division.

Erica Lensink ran on a relay team with Katherine Roccasecca,, finishing in 21st

place.

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DECEMBER | 2012

21


get to know...

Curtis Pote

By Dave Mable

Listed on the World’s Toughest Mudder FAQ:

“Do I need to sign a Death Waiver?”

“Yes, you will need to sign the Death Waiver.”

“Will there be medics on site?”

“Yes, there will be dozens of qualified medical personnel throughout the course.”

Such is the introduction to the 24-hour challenge of the World’s Toughest Mudder.

Curtis Pote, an instructor at the Iowa Law Enforcement Academy, qualified to take

on a full day of endless obstacles and unrelenting challenges at the World’s Toughest

Mudder in Englishtown, N.J., on Nov. 17 and 18.

“I qualified at the Tough Mudder in the Twin Cities in May,” said Pote. “To qualify,

you have to finish in the top 5 percent of your race. I finished in the top 500 out

of 11,000 participants in Minnesota.”

The World’s Toughest Mudder course will consist of approximately 40 obstacles in

an approximately 10-mile course, though the exact length and number of challenges

won’t be known until race day. The winner will be determined by the one who completes

the most laps in 24 hours.

“We may have to crawl under barbed wire, through a one-mile mud pit, or run

through dangling live electric wires,” said Pote. “My least favorite is the ice bath, a

50-foot-long pool of ice water with boards that you have to swim under. It is the worst

one for me. It just hurts.”

To train for the 24-hour challenge, Pote participated in the Sleepy Hollow Warrior

race series this summer — every heat of every race.

“I did them all, sometimes four races in a day,” he said. “They were great. It really

helped that I was able to do those races multiple times.”

Pote can receive no outside support during his event, though he can set up a tent

and stock it with food and clothing.

“I don’t know what I’m going to wear to start off with,” he said. “I may start in a

wet suit. It’s supposed to be cold at the 10 a.m. start.”

“I feel like I’m prepared. Everything you need, you have to have in your tent, which

you can set up in the pit,” said Pote. “I have all my food packaged and labeled ‘lap one’, ‘lap two,’ and so on.

“I am nervous, but so excited,” he continued. “The obstacles for the World’s are said to be above and beyond anything else we’ve seen at the

other events.”

Pote expects each lap to take approximately two hours to complete and will be cheered on by his wife, Melissa, though she will be restricted

to the spectator areas and will have no direct contact with him during the race. Any outside support will result in disqualification.

“I did warn Melissa that she should be ready to take me to the airport in a wheelchair,” said Pote. �

1st Annual

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IIIIIIIIIIIIIIIIIIIIIIoooooooowwwwwaaaa IIIIIIIIIIIIIoooooooooooowwwwwwwwwaaaaaa IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIoooooooooooooooooooooooooooooooooowwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa IIIIIIIIIIIIIIIIIIoooooooooooooooooooooooooooowwwwwwwwwwwwwwwwwwwwwwwwwwwaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

Iowa

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Iowa

February 2011 | Vol. 1 No. 12

M M M M MMMMMM MMM MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM MMMMM mentum mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

Iowa

April 2011 | Vol. 2 No. 2

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Iowa

March 2011 | Vol. 2 No. Iowa

1

September 2011 | Vol. 2 No. 7

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endurance sports magazine

22 DECEMBER | 2012

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p

endurance sports magazine

Thriving

in an

Iowa winter

Drake

Relays

Week

A rite of spring

By Keely Shannon

p

endurance sports magazine

endurance sports magazine

Learn about

the rich history of ...

iowa

climbing

TO SUBSCRIBE

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contact Dave at 515.867.7392

or dave@dmcityview.com

INSIDE: Records broken at Triple D Epic Winter Race; Is a gluten-free

INSIDE: Barefoot running, fad or revolution? Cha-cha-chia! Not just

INSIDE: More than 80 events; The caveman diet; Strength training

INSIDE: TJ Tollakson wins Lake Placid Ironman; Matt Scotton becomes a

diet right for you?; Amanda Miller joins world’s best cycling team;

a pet; Grand Blue Mile and 80 other events; Z3 Athletes qualify for

through the season; Red Flannel photos and results; Snowshoe State

Leadman; Zoom Performance helps you be race ready; Race recaps Bix 7,

The most comprehensive event schedule in Iowa.INSIDE

championships; Race recaps from Alaska to Iowa to Spain.INSIDE

Championships results.

Pigman and Cycling State Championships; complete cyclocross race schedule.

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FEBRUARY | 2011 endurance sports magazine 1

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APRIL | 2011 endurance sports magazine 1

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SEPTEMBER | 2011

1

h

INSIDE

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DO

ALL

THREE!

Hy-Vee Triathlon back for its fifth year, Sept. 2-4

By Dave Mable

INSIDE


Nike Heartland Regional

Iowa

smile Cross Crountry Meet

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The Dowling Catholic boys cross country team qualified for the Nike Cross National Cross Country

meet by finishing second at the Nike Cross Heartland meet in Sioux Falls, S.D., on Nov. 11. Nike

Cross Nationals is in Portland, Ore., on Dec. 1.

From left to right: Lukas Steffensmeier, Charlie Jones, Jeff DeRocher, Spencer Clark, Ian McKenzie,

Jason Thomas and Brian Wahlig.

Photo by Laurie Wahlig

www.gosportslube.blogspot.com

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Stephanie Jenks of Linn-Mar finished third

in the Nike Heartland Regional Cross Country

Meet in Sioux Falls, S.D., on Nov. 11.

Submit items to dave@dmcityview.com

Alex Ntagawa of Urbandale finished 16th at

the Nike Heartland Regional Cross Country

Meet in Sioux Falls, S.D., on Nov. 11.

Call Lisa Meline at

515.205.8871 to advertise!

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DECEMBER | 2012

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24 DECEMBER | 2012

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Submit items to dave@dmcityview.com

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