Sept/Oct 2012 - Midwest Events

OCTOBER 20 & 21, 2012
REGISTER TODAY
26.2mi
FULL MARATHON
13.1mi
HALF-MARATHON
10K, 5K & KidsK
Find Greatness in Mankato
The Mankato Marathon is the Midwest’s boldest race with its dynamic
course, spirited racers and enthusiastic fans. From the start line at
Minnesota State Mankato, the course travels through the countryside and
beautiful river valley to fi nish on the City Center’s Riverfront Drive.
With a race for every runner, the full marathon, half marathon, 10K, 5K and
KidsK, there will be weekend activities for the whole family on and off the
race course. The Mankato Marathon is an USATF certifi ed course, thus a
Boston Qualifi er. Find greatness in Mankato.
FOR A FULL LIST OF EVENTS, RACE DETAILS, AND TO REGISTER GO TO:
www.mankatomarathon.com
Presented by

contents
04 Race & Event Calendar
Upcoming races and events. Get moving!
07 XC Ski Training
08 Mental Prep for Race Day
09 Runner’s Health
10 Scene in Motion
Photos from recent events and races
13 Marathon Checklist
14 SwimMasters
14 Yoga for Runners
16 The Need for Speed -
Training
19 Nutrition Planning for
Race Day
Congratulations to Ben Ursel! Winner of the free registration for
the St Paul Triathlon!
On the Cover: Runners in the Gopher to Badger 5k and Half Marathon, photo,
Jenn Barnett.
This page: Swimmers getting set to go in the Point to LaPointe Open Water
Swim, photo Jenn Barnett

RACE CALENDAR
DATE EVENTS LOCATION TYPE
9/1/12 The Glo Run Bloomington, MN Run
9/2/12 Dream Mile 5 & 10K Minneapolis, MN Run
9/3/12 MDRA Victory Labor Day Races Minneapolis, MN Run
9/7/12 Taste of Greece 5K Minneapolis, MN Run
9/7/12 Granite Kids Fun Runs Sauk Rapids, MN Run
9/8/12 Graniteman Half Marathon, 5K/10K Sauk Rapids, MN Run
9/8/12 Boots & Boas 5K Eden Prairie, MN Run
9/8/12 Kaila & Graces Hope and Hearts Run Coon Rapids, MN Run
9/8/12 Bunker Stampede 5K Coon Rapids, MN Run
9/8/12 Silent No More/Walk Run for Ovarian Cancer 5K/2K Edina, Mn Run
9/8/12 Kinni River Trout Trot River Falls, WI Run
9/8/12 Bolder Dash 5K, 10K Minneapolis, MN Run
9/8/12 Mill City Suds Run Minneapolis, MN Run
9/8/12 Get Ready to Rock 5K, 10K, 20 Mile White Bear Lake, MN Run
9/8/12 Radisson Childhood Fun Run Minnetonka, MN Run
9/8/12 Run for Their Lives Milaca, MN Run
9/8/12 TC Lung Run and Walk Minneapolis, MN Run
9/8/12 Countryfest 5K Fun Run/Walk Oakdale, Mn Run
9/8/12 Dick Beardsley 1/2 Marathon, 5K run/Walk Detroit Lakes, MN Run
9/8/12 Minnesota Hope & Hearts Run Coon Rapids, MN Run
9/9/12 America the Beautiful 5K Andover, MN Run
9/9/12 Grandma’s Minnesota Mile Duluth, MN Run
9/9/12 Burnsville Heart of the City 10K & 5K Burnsville, MN Run
9/9/12 People for Parks 5K Run/Walk for the Bandshell Minneapolis, MN Run
9/9/12 MDRA City of Lakes 25K Minneapolis, MN Run
9/15/12 Applefest Run to the Edge Scenic 5K LaCrescent, MN Run
9/15/12 Bear Water Run White Bear Lake, MN Run
9/15/12 Catch the Spirit 5K Burnsville, MN Run
9/15/12 Dash for Dads 5K & 1K St. Cloud, MN Run
9/15/12 Lupus Walk for Hope & 5K Run Rochester, MN Run
9/15/12 Nickle Dickle 5K Run/Walk, 10K Run & 1/2 Mile Tickle Waconia, MN Run
9/15/12 Maranatha’s Road Race Forest Lake, MN Run
9/15/12 Turkey Day 10K Worthington, MN Run
9/15/12 Wheels Off Half Marathon Duluth, MN Run
9/16/12 Minnesota Race Against the Odds Prior Lake, MN Run
9/16/12 Q. Cumbers Fall Harvest 5K Edina, MN Run
9/16/12 Richfield STEM School Back to School 5K Richfield, MN Run
9/16/12 US Constitution Day 5K Andover, MN Run
9/20/12 Best Buy United Way 5K Richfield, MN Run
9/20/12 Runnin’ With the Law Tria 5K Minneapolis, MN Run
9/21/12 Fox Cities Marathon - Kids Fun Run Appleton, WI Run
9/22/12 Jon Francis 1/2 Marathon, 8K & 1 Mile Stillwater, MN Run
9/22/12 Sharing Life Walk/Run Event St. Paul, MN Run
9/22/12 Cloquet River Run 5K and 1Mile Cloquet, MN Run
9/22/12 Alma Mater Trotter 5K Eden Prairie, MN Run
9/22/12 Columbus Fall Fest 5k, Mile, Kids 1/4 Mile Forest Lake, MN Run
9/22/12 Dash for Dads 5K for Prostate Cancer Minneapolis, MN Run
9/22/12 Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI Run
9/22/12 Plymouth Fire Fighters 5K Plymouth, MN Run
9/22/12 SeptemberFest Run With the Flock 5K Eagan, MN Run
04 www.midwestevents.com
DATE EVENTS LOCATION TYPE
9/22/12 5K My Way Run, Walk, Wheel &1K Kids Run Sartell, MN Run
9/22/12 Twisted Maze Run West Salem, WI Run
9/22/12 Fox Cities 5K Run Walk Appleton, WI Run
9/23/12 Fox Cities Marathon Half Marathon Appleton, WI Run
9/23/12 Woman Run the Cities 5K & 10 Mile Minneapolis, MN Run
9/29/12 Challenge Aging 5K St. Paul, MN Run
9/29/12 Heritage Days Fall 5Mile & 5K New Richmond, WI Run
9/29/12 Wild Hog Half Marathon, 10K & 5K Grand Forks, ND Run
9/29/12 Radisson’s Childhood 5K & Kids Run Minneapolis, MN Run
9/29/12 Harvest Hustle Eau Claire, WI Run
9/29/12 Husky Hustle 5K Eagan, MN Run
9/29/12 Dave Ryan 5K 10K for Special Olympics Minneapolis, MN Run
9/30/12 Run Crazy Horse Hill City, SD Run
10/6/12 Lupus Walk for Hope & 5K Run Duluth, MN Run
10/6/12 TC 10K and TC 5K Run/Walk St. Paul, MN Run
10/6/12 Homecoming 5K Bemidji, MN Run
10/7/12 Medtronic TC 10 Mile Minneapolis, MN Run
10/7/12 Medtronic Twin Cities Marathon Minneapolis, MN Run
10/13/12 SCU Haunted Hustle Marathon 1/2 Marathon & 10K Middleton, Wi Run
10/13/12 WhistleStop Marathon/Half Marathon Ashland, WI Run
10/13/12 Scenic Byway 1/2 Marathon & 5K Belle Plaine, MN Run
10/13/12 Autumn Woods Classic Maple Grove, MN Run
10/13/12 Runnin’ with the Law Tria 5K Minneapolis, MN Run
10/13/12 Big Woods Run 1K, 5K, 10K, Half Marathon Faribault, MN Run
10/13/12 ACS Strides Against Breast Cancers Minneapolis, MN Run
10/13/12 Spooky Family Fun Run 2.5 K & 5K White Bear Lake, MN Run
10/13/12 Fall Fest 5K/8K Lake Crystal, MN Run
10/14/12 Scarecrow 5K Savage, MN Run
10/14/12 World’s Largest Corn Maze Run Shakopee, MN Run
10/14/12 ALS Super Hero 5K-10K Dash/Walk St. Paul, MN Run
10/20/12 Run for the Apples 5 Mile and Kids Run White Bear Lake, MN Run
10/20/12 CNHS Boo Fun Run 5K & Kids Run St. Paul, MN Run
10/20/12 Oktoberfest 5K St. Paul, MN Run
10/20/12 Mankato Marathon 5K and KidsK Mankato, MN Run
10/21/12 Mankato Marathon Full, Relay, Half, 10K Mankato, MN Run
10/21/2012 Wisconsin Dells Marathon, 1/2 Marathon, 5K Wisconsin Dells, MN Run
10/21/12 IMT Des Moines Marathon Des Moines, IA Run
10/21/12 Dream Mile 5K & 10K Minneapolis, MN Run
10/26/12 Scare in White Bear 5K & Kids Run White Bear Lake, Mn Run
10/27/12 Anoka Halloween Gray Ghost 5K Run/1 Mile Walk Anoka, MN Run
10/27/12 Halloween Fearless 5K St. Paul, MN Run
10/27/12 Halloween Hustle Minnetrista, MN Run
10/27/12 Monster Dash Minneapolis, & St. Paul, MN Run
10/27/12 Pinewood Halloween Run Eagan, MN Run
10/27/12 Spooky Spirit 5K Run/Walk, Kids Dash,Breakfast Hutchinson, MN Run
11/3/12 Bear Tracks 5K, 10K, Kids Run White Bear Lake, MN Run
11/4/12 Kowalski’s Strive 10 Miler White Bear Lake, MN Run
11/6/12 Election Day 5K St. Paul, MN Run
11/10/12 Diva Dash Women’s Only 5K, 10K Circle Pines, MN Run
11/10/12 Chaska Turkey Trot 5K, Kids Run Chaska, MN Run
DATE EVENT LOCATION TYPE
11/10/12 623 Foundation 5K Walk/Run/Kids Run Roseville, MN Run
11/11/12 Flippin Fun 5K Run Minnetonka, MN Run
11/11/12 SW Minnesota Jingle Bell Run/Walk Marshall, MN Run
11/11/12 Veteran’s Day 5K St. Paul, MN Run
11/17/12 Dakotah Fitness Turkey Trot 5K Prior Lake, MN Run
11/18/12 Turkey Run St. Paul, MN Run
11/22/12 Dash & Dine 5K, 5 Mile and Kids Fun Run Chisago City, MN Run
11/22/12 Drumstick Dash Minneapolis, MN Run
11/22/12 Fast Before You Feast 10K/5K, & Fun Run White Bear Lake, MN Run
11/22/12 Lifetime Turkey Day 5K Minneapolis, MN Run
11/22/12 Gobble Gait Hastings, MN Run
11/22/12 Giving Thanks 5K St. Paul, MN Run
12/1/12 Jingle Bear Run White Bear Lake, MN Run
12/1/12 Reindeer Run Minneapolis, MN Run
12/1/12 Jingle Bell Run/Walk Duluth, MN Run
12/8/12 Snowflake Shuffle 5K St. Joseph, MN Run
12/9/12 Dreidel Dash 5K St. Paul, MN Run
12/22/12 Jumping Jack Frost 5K St. Paul, MN Run
12/25/12 Joyful 5K St. Paul, MN Run
9/22/12 Arthritis Walk Edina, MN Walk
10/20/12 Arthritis Walk Fargo, ND Walk
9/5/12 Salomon Autumn Trail Series Bloomington, MN Trail Run
9/7/12 Superior Trail Fall Races - Super Sawtooth 100 Mile Lutsen, MN Trail Run
9/8/12 Supertior Trail Falls Races - Marathon & 50M Lutsen, MN Trail Run
9/8/12 Lupus Walk for Hope & 5K Trail Run Plymouth, MN Trail Run
9/15/12 Muscle Milk Woodsy Savage, MN Trail Run
9/16/12 Fort Snelling Relays Minneapolis, MN Trail Run
9/16/12 Harmon Farms 5 & 10 Miler Inver Grove Hts., MN Trail Run
9/19/12 Salomon Autumn Trail Series Bloomington, MN Trail Run
9/22/12 Trees and Trails 5K Mahtomedi, MN Trail Run
9/22/12 Surly Trail Loppet Minneapolis, MN Trail Run
10/3/12 Salomon Autumn Trail Series Bloomington, MN Trail Run
10/13/12 A Late Night Stomp 5K Night Run
Green Acres, Lake Elmo,
MN
Trail Run
10/13/12 Great Prairie Trail Run Championship Hastings, MN Trail Run
10/13/12 Renewable Trail Run/Walk 10K, 5K run/walk Sandstone, MN Trail Run
10/17/12 Salomon Autumn Trail Series Bloomington, MN Trail Run
10/20/12 Wild Duluth Races, 100K, 50K 1/2 marathon Duluth, MN Trail Run
10/27/12 The Great Pumpkin Chase 5K & 10K Trail Run Lake Elmo, MN Trail Run
10/27/12 Surf the Murph Savage, MN Trail Run
11/6/12 Rocky’s Run-Cross Country St. Paul, MN Trail Run
9/8/12 JJ Hill 2 Mile & 1 Mile Wayzata, MN Swim
9/1/12
St. Croix Valley Triathlon Olympic, Sprint & Kids
Triathlon
Hudson, WI Triathlon
9/1/12 Cloverleaf Lakes Triathlon Clintonville, WI Triathlon
9/8/12 Square Lake Triathlon- Short Course Stillwater, MN Triathlon
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RACE CALENDAR continued
DATE EVENTS LOCATION TYPE
9/9/12 Square Lake Triathlon - Long Course Stillwater, MN Triathlon
9/16/12 One Last Tri Marine on the St. Croix, MN Triathlon
9/15/12 Park Tool Fall Classic Duathlon Lake Elmo, MN Duathlon
9/22/12 Treadman Duathlon Pine Island, MN Duathlon
9/23/12 Athleta Iron Girl Duathlon Bloomington, MN Duathlon
9/30/12 Osceola Du-Able Du Osceola, WI Duathlon
8/31/12 La Crosse Area Labor Day Weekend Bicycle Festival LaCrosse, WI Cycle
9/8/12 Tour of Cuyuna Crosby, MN Cycle
9/9/12 St. Paul Classic Bike Tour St. Paul, MN Cycle
9/15/12 Taste of the Trail Preston, MN Cycle
9/15/12 PurpleRide Twin Cities 2012 Maple Grove, Mn Cycle
10/7/12 Mankato River Ramble Mankato, MN Cycle
9/1-2/12
Laddies Loppet, Maplelag Resort, September 1 & 2,
2012
Callaway, MN
Mountain
Bike
9/14/12 Chequamegon Fat Tire Festival Cab le WI
Mountain
Bike
9/23/12 Revolutions Singletrack Escape St. Cloud, MN
Mountain
Bike
9/30/12 St Croix Valley Woolly St. Croix Falls, WI
Mountain
Bike
9/30/12 Bear Paw Rock and Roll White Lake, WI
Mountain
Bike
10/6/12 WEMS Championship Levis Mound, Hatfield, WI Mountain
11/3-4/12 VeloCX Blaine, MN Cyclocross
11/10-
11/2012
Mill City Cyclocross Bayport, MN Cyclocross
12/1-2/12 MN State Cyclocross Championships Crystal, MN Cyclocross
9/15/12 North Shore Rollerski Marathon Duluth, MN Inline
9/2/12 3rd Annual Mud Fun Run Pillager, MN
Adventure
Race
9/8/12 Warrier Dash Hugo, MN
Adventure
Race
9/15/12 Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN
Adventure
Race
9/15/12 Dirty Back 40 Algona, IA
Adventure
Race
Bike
9/20/12 Sajai Foundation’s Amazing Walk Minneapolis, MN
Adventure
Race
10/7/12 The Mullet Fall Classic Indianola, IA
Mountain
Bike
9/22/12 Great Urban Race Minneapolis, MN
Adventure
Race
9/1-2/12 Bikery Cross Bayport, MN Cyclocross 10/20/12 Warrior Waddle Winona, MN
Adventure
Race
9/16/12 Franconia Sculpture Cross Franconia, MN Cyclocross 11/16-18/12 Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN Expo
9/29/12 St. Cloud CX St. Cloud, MN Cyclocross
Mark your calendars:
Outdoor Adventure Expo
November 16-18
from the heart of the city
309 Cedar Ave. So. Mpls.
612-339-3433 MidwestMtn.com
As us. We’ve been there.
Find the best gear and clothing for
kayaking, canoeing, backpacking, hiking, climbing, adventure travel and Nordic skiing.
DATE EVENTS LOCATION TYPE
9/30/12 EC3 CX Maple Grove, MN Cyclocross
10/6/12 Baker Orchard CX Centuria, WI Cyclocross
10/7/12 Twilight Cross Rosemount, MN Cyclocross
10/13/12 Cross @the Y Hudson, WI Cyclocross
10/14/12 Theo Wirth CX Classic Minneapolis, MN Cyclocross
10/20/12 Green Acres Cyclecross Lake Elmo, MN Cyclocross
10/21/12 Jackson Meadow Cyclocross Marine on St. Croix, MN Cyclocross
10/27/12 Red Barn CX Classic Taylor Falls, MN Cyclocross
10/28/12 Fridley Cross Fridley, MN Cyclocross
Located 30 miles south of Minneapolis/St.
Paul, this is a suburban course in the beautiful
Murphy-Hanrehan park. Prizes awarded for
best Halloween costumes.
Fees increase Sept. 16. Registration deadline: Oct. 5.
Info & Registration: www.surfthemurph.org
Walking is Good
Nordic Walking is Better!
Improved posture, more caloric
burn, reduced knee / hip stress
GreatLakesNordicWalkers.com
& overall toning all while
enjoying the great outdoors.
Fall Classes now posted.
GreatLakesNordicWalkers.com
XC SKI TRAINING
by Kevin Johnson
The kids are back in school and the Corn Maze
billboards are up. If you flip the calendar one
month you’ll notice Halloween and soon after that
comes winter. With the first snowflakes practically
just around the corner, fall is the time to get
serious about your cross country ski training.
First and most importantly, if you’re planning to
do one or more of the big ski races this season,
register now! The registration fees are cheaper
now rather than waiting until winter, and races
like the Birkie are filling up fast. The City of Lakes
Loppet is also on pace to fill-up early and several
other major races have had record numbers
of early registrants. But the biggest reason to
register now is motivation. Even though winter
is practically just around the corner (cross your
fingers!) these races are still 5 months away. If
you are registered to race, it gets much easier to
drag yourself out of bed on those chilly fall mornings
to get out training.
The summer is a great time to be a “well-rounded”
endurance athlete, but the fall is all about specificity.
If you have cross country skiing goals, you
need cross country skiing training. Sure, all training
will help your fitness, but if you want the best
payoff for your efforts, mimicking cross country
skiing movements in your training is essential.
An example of a progression from non-specific
training moving toward very specific would like
something like this.
Cycling-Paddling-Running-Trail Running-Pole
Hiking-Roller Skiing-Snow Skiing
The keys to remember are that in cross country
skiing a) you are standing up and moving from
one foot to the other (balancing), b) using the upper
legs, butt-muscles, front, side and back coremuscles,
upper back and arms to propel yourself
forward. If you try to find activities that utilize all
of these muscle groups you will be well on your
way to training specifically for skiing. To take the
final step in specificity, the movement pattern of
your activity needs to be very similar to skiing,
meaning that roller skiing and snow skiing are
really the best training methods to get maximal
ski-focused results.
If you want to be serious about your ski training
but roller skis are not an option for you, incorporating
poles into your running, walking and hiking
can provide many of the all-body benefits of
roller skiing. The optimal length for nordic walking
poles is roughly 10 centimeters shorter than
classical snow skiing poles; but approximately
this length is just fine. The poles should be able to
fit under your armpits with 2 inches of space when
you are standing.
To begin using poles during your training, the best
strategy is to start with easy hiking and using the
poles in flat terrain and uphills, and carry them on
the downhills. Begin by taking slightly longer strides
than you would normally when hiking, but also slow
the stride frequency down slightly. This will allow
you to focus on timing when incorporating poles
and will also make it easier to really push on the
poles. The key when using poles for hiking is to
use motion similar to skiing and really engage the
muscles of the core, shoulders and arms. I really
like to find a gradual uphill section and close my
eyes periodically to imagine myself skiing on snow.
Lastly, there are many great training groups available
throughout the Midwest which offer small
group coaching as well as a motivational training
environment. Spending time training with other motivated
skiers is a wonderful way to push yourself
harder and improve your technique. The fall is the
optimal time to refine your technique and training to
have your best ski season yet.
Get specific this fall with your training and it will
pay huge dividends when the race season comes
around.

Mental Preparation
for Marathon Day
By Chris Lundstrom
Some runners mistakenly see mental preparation as a bag of hocus
pocus tricks to be paraded out on race day. To these runners, mental
training is a distraction from “real training” – the hard physical workouts
that shape the body for race day.
The point these runners are missing is that the mental side of the sport
cannot just be pulled out on race day to magically make running easy.
Rather, the mind can – and must – be used to enhance training. The
mind must be trained, just like the body. Working on mental skills during
training allows the mind and body to work in synergy to produce
better training. Train better, and generally you will race better as well.
These ideas apply to running and endurance sports in general, but
a strong mental approach is particularly important for the marathon.
There are a few reasons for this. For one thing, the human body stores
enough glycogen to run about 20 miles, so that last 10k of the marathon,
when the body begins to run out of gas, requires a mental will
beyond what other races demand. Another key difference between the
marathon and, say a 10k, is that it never goes 100% according to plan.
It requires adaptability and flexibility. With that in mind, here’s a three
pronged approach for mental strength in marathon training and racing.
1) Prepare to be your best
This aspect of mental preparation may be the most familiar to readers.
The idea is to see yourself performing to the best of your ability,
running the race according to plan, and crossing the line successfully.
Using mental imagery and repeating positive phrases to yourself are
ways of preparing to be your best. They are powerful not only in setting
a high expectation and positive self-image for yourself, but also in
getting you to change your behavior on a daily basis. You become the
runner you want to be through daily choices.
Example: You repeat this phrase to yourself throughout your training:
“I give my best effort every day.” On the day of a particularly long, hard
workout, it’s a hot day and your energy level seems low. Rather than
despairing and stopping the workout when you don’t hit your splits, you
focus instead on putting in the best effort you can. That allows you to
complete this important workout without obsessing about the times.
You know that the effort will be rewarded.
2) Have a plan to deal with the worst
No one ever finishes a marathon and says, “well that went exactly
how I planned it!” If they do say that, they’re lying. Over the course of
26.2 miles, something will go wrong. There will be challenges and difficulties.
What separates strong marathoners from those who struggle
is how they deal with problems and challenges along the course. So
it pays to use your imagination to anticipate a wide variety of things
that could happen, and envision yourself responding in a productive,
positive way.
Example: Say your legs tend to cramp in the final miles of the marathon.
The first thing is to identify all the things you can do to prevent
this from happening and act to prevent the problem. Beyond that, recognize
that the cramping could still occur and have a plan for how you
will respond. Perhaps a shift in your stride or gait seems to ameliorate
the problem. When you feel a cramp coming on, take the positive step
of altering your stride. If indeed the cramp proceeds to the point where
running is no longer possible, be prepared to focus on power-walking
for a short time, and focus on keeping the ratio of running to walking
as high as possible.
08 www.midwestevents.com
allina.com/sisterkenny
SISTER KENNY ® SPORTS & PHYSICAL
THERAPY CENTER
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• Apple Valley – 14655 Galaxie Avenue,
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to schedule an appointment.
12-13261 ©2012 ALLINA HEALTH SYSTEM. ®A REGISTERED TRADEMARK OF ALLINA HEALTH SYSTEM.
SISTER KENNY IS A REGISTERED TRADEMARK OF ALLINA HEALTH SYSTEM.
3) Be rigid in your commitment, flexible in your expectations
There’s a fine line between being a committed runner and being just plain
inflexible. On the other end of the spectrum, there’s being flexible and, well,
just plain lazy or apathetic. The marathon requires both commitment and
flexibility. The immense physical challenge requires steely resolve and
toughness. Yet it is a bit of a double-edged sword: because it’s so hard, you
cannot batter your way through it on sheer toughness. It requires finesse in
training and racing, a type of adaptability and flexibility that is hard to find.
Example: You have trained and trained in hopes of attaining a particular time.
Maybe it’s a personal best, maybe it’s a Boston qualifier. Race day dawns and the
black warning flags are out on the course, signifying dangerously high temperatures
and humidity levels. If you have the ability and inclination to do so, you may
choose to remain focused on your time goal by not running and selecting an alternative
marathon in the near future. If you’re like most people, you don’t have that
option: you’ve arranged your life to be able to race on this particular day, and you’re
going to give it your best shot. Rigidity in commitment requires that you go ahead
and race to the best of your ability on that day. Flexibility in expectations demands
that you shift your focus. Time goals should be modified, and race strategy should
be altered to fit the realities of the day. New goals can be identified with the aim of
getting you to produce the best effort possible on the given day.
Final word – remember to practice your mental game every day, just like you
perform your physical training. Your mind, like your body, changes gradually over
time and requires lots of repetition and practice to get stronger and more adept.
While it doesn’t happen overnight, a well-trained mind is well worth the work.
Do Runners
Live Longer and Stay Healthier?
by Marie-Christine Leisz, DO
Vigorous, aerobic activity like running has been
recognized as essential to promoting good
health. We know that regular exercise reduces
obesity, thus helping prevent and control diabetes.
Exercise can also help improve high blood
pressure, reducing risk of heart disease and
stroke.
Life expectancy is getting longer and has reached
record highs. A male born in 1970, is expected to
live to 74.7 years of age - his female counterpart
may live to 80.4 years of age. It is great to live a
long time but many elderly have disabling conditions
affecting quality of life. Can the benefits of
exercise help ensure that a longer life will be of
good quality? In particular, do runners live longer
and healthier?
To answer this question, Eliza Chakravarty,
MD, a Rheumatologist from Stanford University,
launched a fascinating and important research
study. She has followed a group of 538 runners
and a group of 423 non-running peers aged 50-
70, from 1984 through 2005, for a total of 21
years. At the onset of the study, demographic
data such as age, sex, smoking history, body
weight and history of disability were recorded.
She also asked both groups their medical history
and exercise habits. Each year, the groups were
polled with a health, exercise and disability survey.
She asked what medical conditions such as
cancer, arthritis or pain had developed and how
independent each group was in mobility and in
the ability to care for themselves. The date and
cause of their deaths were also recorded.
Dr Chakravarty published the results of her study
in the Archives of Internal Medicine, 2008. She
noted at baseline and at 8 and 13 years into the
study, the runners had fewer disabilities than the
less active control group.
At the 21 year mark, 284 runners and 156 controls
remained in the study. Compared to the
controls, the runners were leaner, smoked less
and exercised more. Average disability levels did
increase in both groups as they aged. But, compared
to controls, runners had lower disability
levels at all points during the study. The runners
also noted disabilities much later in their lives
than the inactive controls. Few differences in
disability between male and female runners existed.
15% of the runners and 34% of the control
population had died. It is notable that amongst
the runners, lower incidence and death from cardiovascular
disease, neurological disorders and
certain cancers occurred.
So, lace up the running shoes and get out the
door! It does appear that long-term participation
in running and vigorous exercise IS associated
with less disability, better quality of life and lower
mortality rates! As I have explained in these articles,
running is a high impact activity and training
properly is of ultimate importance to make sure
you can participate life-long.
This unprecedented research study continues on
and
is now in its 28th year! Has Dr Chakravarty found
that long-term running causes arthritis? Stay
tuned, I will tell you about that next time!
Marie-Christine Leisz, DO 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
Sister Kenny Institute and collaborates with the
Sister Kenny RunSmart Physical Therapy Program.
Learn more at www.allina.com/ahs/ski.nsf/
page/running_endurance and http://www.allina.
com/ahs/ski.nsf/page/Run_smart

This page clockwise from top left- Red White and Boom, Competitive
Image; Lifetime Triathlon, Jenn Barnett; Pine Tree Classic, Jenn Barnett;
Amazing Race, Dan Oksnevad; Red White and Boom, Competitive
Image; Color Run, Color Run; Pine Tree Classic, Jenn Barnett; (center)
Lifetime Triathlon, Jenn Barnett.
Facing Page, clockwise from top left- Lifetime Torchlight
Run, Lifetime Fitness; Park Point 5 Miler, Grandma’s; Park
Point 5 Miler, Grandma’s; Chisago Tri, Brianna Conway;
Wingman Triathlon, Bernice Nelson; Stockyard Days, Randy
Fulton; Wingman Triathlon, Bernice Nelson; Red White and
Boom, Competitive Image; Lifetime Torchlight, Lifetime
Fitness.
scene in motion

clockwise from top left corner: Pine Tree Classic, Ed Holt; Endless Summer Trail Run, Zach Pierce;
Stockyard Days, Randy Fulton; Gopher to Badger 5k, Jenn Barnett; Gopher to Badger Half Marathon;
Jenn Barnett; Pointe to LaPointe Swim, Jenn Barnett; Pine Tree Classic, Ed Holt.
www.midwestevents.com 13

Why You Should
Strongly Consider
Joining a
Masters Swim Team.
I hope to answer two questions in this article. 1. Why
is joining a Master’s team so much more effective at
improving one’s swimming than practicing on your
own? 2. What kind of questions should you ask when
looking for a good master’s program and coach.
If you were or never were on a youth swim team, a
Masters team is a good place to practice. Like a youth
team it will push you to swim faster and longer than
you could ever do individually. I have visited & swam
with teams with 400+ members in Dallas and San Diego,
and swum on teams with a half dozen, and believe
the more swimmers the better. Even as a coach
and teacher for 25 years, I have always trained under
a coach and followed his/her training plan for the
team. I know I could never complete a training set of
8 x 200 on 2:30 on my own, but somehow as part of a
team I can make it. Sometimes you like to lead and
sometimes follow. That is the beauty of the team; no
matter your ability, beginner to advanced.
When talking to a coach, there are more than a few
ways to describe the freestyle stroke. A coach will be
able to convey to you their method of teaching in just
a few minutes. So ask them what they believe. Their
basic training plan should be evident by the practice
workouts, but it too should be easily described. For
example: “We use five lanes of the pool and have five
grades of practice available from 1,600 yards/hour to
a max of 3,500 yd/hour.” “We typically have one sprint
practice a week and each practice we typically warmup,
then focus on one skill (sculling, kicking, turns,
breathing), before getting into our main training set.”
You should expect your coach to monitor your improvement
of stroke and speed on a monthly basis.
This should entail a 5 minute verbal assessment of
what you should be working on. Most coaches do
this casually during meet and greet before practices
and conversation during the practice sets.
What you should pay?
Typically a good master’s team costs between $35
and $60/month with 3 to 5 one-hour practice sessions
and there are scores of programs within the reach of
Midwest Events readership.
What you should look for in a coach?
A good personality, who has experience as a swimmer
and a strong desire to get to the pool each morning to
interact, not nurse their coffee cup. Coaches who are
late to practice at 6 am typically are not in love with the
idea of coaching and it will affect you.
All swim teams are about friendships. If you are new
to town and want a way to meet people a good swim
team is about your best bet. The team you are looking
for will be friendly and accepting of all athletes of any
age, speed and ability.
Jon Foss
Coach, Teacher, Swimmer
14 www.midwestevents.com
Master Swim
Teams
Aquatic Club of Dakota County
South St Paul, MN
Jon Fisher
651/442-3882
Barracuda Aquatic Club
Bloomington, MN
Jeff Lee
952/884-3703
Fastjet Masters Foss Swim School
Blaine, MN
Danny Truong
763/398-3399
www.fossswimschool.com
Med City Aquatics
Rochester Recreation Center
Rochester, MN
507/254-2109
www.medcityaquatics.org
Minnetonka Masters
Minnetonka, MN
Barb Scouler
barb.scouler@gmail.com
www.mtkaswimclub.org
North Suburban Aquatic Club/NSAC
Mounds View School District Pools
www.nsmakos.org
STARS Masters Swim Team
St Paul, MN
www.starsswimteam.net
Tri Fitness
White Bear Lake, MN
Vahid Sadrzadeh
651-426-3619
Triclub@trifitnesswbl.com
www.trifitnesswbl.com
West Express Swim Team
Chaska, MN
www.westexpressswim.com
YOGA
for Runners
by Kim Tregilgas
Yoga articles seem to be written about
every ten minutes, proclaiming that it can
help cure or heal anything that goes wrong.
As a yoga instructor, I have personally witnessed
extraordinary transformations in
students over time…I’m not saying that it
will cure or heal anything…but it will improve
how your body feels and moves.
For people who physically train for long periods
of time, yoga can offer definite benefits.
Flexibility, strength and balance are
the most obvious.
How many times do your feet strike the
ground during your run? It’s been estimated
an average of 1,000 times per mile.
That impact can cause trouble from feet
and ankles up to the back…it isn’t the act
of running that is causing the trouble, it’s
the cumulative effect of that repetitious
impact will highlight any imbalances in the
muscular-skeletal framework and the end
result is pain or tightness.
Many runners continue to train through the
discomfort and the tightness spreads. A
bad ankle or knee can move to hip or lower
back issues.
Yoga can help rebalance and strengthen
those areas and help you stay aligned and
strong through lengthening and restorative
asanas (poses.) Yoga is a great way to
balance out repetitive training.
By lengthening connective tissue, joints will
feel the release. It’s a simple concept, but
one that is still often overlooked. Lengthening
and loosening takes time, the further
along the aging process you are, the longer
it may take. Another part of the aging
process is that each body is very different
depending on genetic factors, how your
body has been treated and any illnesses or
injuries over the years.
If the resistance to yoga is that you aren’t
limber enough, or it isn’t challenging, or
seems weird, maybe you haven’t been
exposed to the right class or environment.
Try a few different kinds, pick up a yoga
journal magazine or check it out on television.
There are all different kinds of yoga; the
key is to find the one you enjoy and that
works for you. Maybe after a few months
just incorporating a few asanas at the end
of your training session will bring terrific
changes.
Look for a certified instructor and ask questions!
Define specifically what your issues/
goals are and discuss how the instructor
can help you.
Kim Tregilgas is a certified, registered yoga
instructor who lives and teaches in White
Bear Lake. Kim teaches adaptive yoga
and focuses on people new to yoga, and
people 45+ years old.
Ad details:
Midwest Events Magazine
Deadline Aug 8
1/4 page (3.6658x4.9054)
color ad
to: jenn@midwestevents.com
Columbus Fall Fest
Saturday, September 22, 2012
City of Columbus • 16319 Kettle River Blvd • 651-464-3120
Schedule of Events:
8am-5pm Columbus Lions Garage Sale– 21st Year!
8am-3pm Classic Car & Tractor Show (across road in Columbus Park)
9am CPTO 5K Run/Walk– Visit www.midwestevents.com
8:00am Check-In & Starts at Columbus Elementary
9am-3pm Welcome Wagon & Business Vendor Booths
9am-4pm Senior Center: Craft Sale, Clothing/Linen Sale, Silent Auction
10am-2pm Connexus Energy Electrical Safety Demonstration
10am– 2pm Bean Bag Toss– Hosted by Columbus Park Board
10am-3pm Kids’ Games and Activities by CPTO
10:15am Family One-Mile & Kids’ 1/4 Mile at Columbus Elementary
11am Senior Center Chili Feed (Served until gone)
11am & 1pm Sheriff’s Office K9 Demo
11am-2pm Wellness Van– Free Health Screenings
11am-2pm Wildlife Science Center Display
11am-3pm Fire Department Open House
1pm-3pm Free Face Painting
1pm Peddle Tractor Races for Kids (can ride all day in the park)
2:30pm Trophy Presentation for Vehicle Show
3pm FREE Pie & Ice Cream Social (Served until gone)
4pm Columbus Lions Raffle ($1 per ticket or 6 for $5)
Benefit the Columbus Lions: Bring old eye glasses, hearing
aids, cell phones, and ink cartridges
Food:
Columbus Lions: Famous Roast Beef Sandwiches, polish sausages, hot dogs
Seniors: Chili
Vendors: Mini Donuts, Cotton Candy, Snow Cones
Cub Scouts: Popcorn
Funds used to print this flyer were provided by RUNNING ACES.
This is NOT a school district sponsored activity.
www.midwestevents.com 15

NEED FOR SPEED?
by Crystal Neal
It’s not the want, nor a dream; it is the NEED for
speed that all of us crazy endurance athletes
drag ourselves to the track for repeats or hill
sprints. But what if I told you that you could run
your old 400meter time from high school?
Don’t believe me? It’s called an Anti Gravity
Treadmill, Alter G for short, and it is the newest
most innovative piece of training equipment
on the market. The Anti Gravity treadmill was
developed by NASA, to allow for precise partial
weight bearing training.
The Alter G looks like a complicated piece of
equipment but it is the coolest most ego boosting
experience an athlete can have. The treadmill
has so many benefits it would be too long to list,
but the two most common are for injury rehabilitation
and speed training.
An athlete can run at 20% of their body weight,
making a 200lb athlete feel like they are running
with only 40 pounds of impact. This twinkle toes
effect allows a great way for running through or
rehabbing an injury and picking up the speed.
Speed is all about muscle
memory. If you train your
legs to turn over faster, or
your muscles to fire at the
speed of light, you will simply
run faster. By bringing
your body weight to manageable
poundage you
can increase the speed to
an unfathomable mile per
hour, this concept is called
“overspeed training”.
For those who are ramping
down for Ironman Wisconsin
or ramping up to peak
at Twin Cities Marathon,
check out the Alter G to get
an edge on your training.
There are only two Alter G
treadmills in Minneapolis.
One is used specifically for
the Timberwolves and the
other is open to the public
at Spine and Sports
Institute in Eden Prairie.
Our sports medicine chiropractic physicians have
pioneered innovative treatment methods that have
gained the attention of some of the foremost experts
from around the world. We are committed to treating the
cause of your condition, rather than your symptoms. We
provide our athletes cutting edge therapies individually
designed to rapidly resolve injuries, restore function, and
improve athletic performance.
Spine and Sports Institute is home
to the official Team USA doctor for
the 2010 Winter Olympics. We treat
countless professional and Olympic
athletes from around the world as well
as the weekend warrior.
10
MINUTES
10
MINUTES
Redeem this G-Buck for a free ten minute
trial on the AlterG Anti-Gravity Treadmill.
Run without pain and minimize the impact on your joints.
Maple Grove Office
9325 Upland Lane N. Ste. 230
Maple Grove, MN 55369
(763) 315-0466
6545 Flying Cloud Dr. Suite 200
Eden Prairie, MN 55344
Phone: 952-769-2066
www.spineandsportsinstitute.com
Eden Prairie Office
6545 Flying Cloud Dr.
Eden Prairie, MN 55344
(952) 769-2066
www.spineandsportsinstitute.com
10
MINUTES
10
MINUTES
g-bucksM200_2.indd 1 5/20/10 10:54:17 AM
JUST BECAUSE ONE SEASON
is winding down doesn’t
MEAN YOU HAVE TO.
There’s always a reason - and a season -
to stay motivated.
We have a whole new slate of fall and winter programs to keep you
smiling, in shape and ready for whatever comes your way.
* Strength * Endurance
* Wellness * Spinning
* Circuit * Masters Swim
*And many more!
We’ll also be settling into our renovated, expanded
space this fall. Check out all the exciting developments
at www.TriFitnessWBL.com.
www.midwestevents.com 17

18 www.midwestevents.com
Nutrition Planning for Your
Endurance Event
preparation, competition and recovery
Preparation Phase
For maintenance purposes at this stage of your training, consume about 3
grams of carbohydrates per 1 lb (5-7 gram/kg) of body weight. Make the majority
of your carb intake come from complex carb sources such as rice, pasta,
potatoes, yams, oats, and beans. These are high in both fiber and vitamins.
During preparation phase, consume one carbohydrate source with every other
meal. The types of carbohydrates you consume will have a great impact on both
your energy levels and your performance. The majority of your carbohydrate intake
should come from complex, high fiber carbs. Whole wheat pasta, oatmeal,
potatoes and yams are all examples of good, highly nutritious, fibrous sources
of carbs.
Eat five to six servings of fruit and vegetables every day, with an even distribution
between both sources.
Choose greens and veggies that have nutritional value. Iceberg lettuce, cucumber
and tomatoes are made up of over 95 % water, and have very little or no
nutritional value. Therefore, they should not make up for 95 % of your veggie
intake. Just choosing Romaine lettuce or leafy salads in place of iceberg lettuce
makes a difference!
Competition Phase
As your training becomes more intense and you progress into competition
phase, gradually increase carb intake to eventually have carbs with every meal.
The focus pre-event is on tapering training while loading up on carbohydrates.
If you’ve found a method to carb-load that works for you, stick with it. This is
not the time to start experimenting. If not, try to keep your loading as similar to
your carb regimen during training as possible, at least in terms of carbohydrates
sources.
Protein is essential for adequate muscle reparation and protein synthesis. Consume
one lean source of protein with every meal. Low-fat dairy products, lean
cuts of meat, vegetarian substitutions, fish and poultry contain all of the essential
amino acids our body needs.
Drink enough fluids to hydrate yourself adequately. Half gallon minimum, preferably
1 gallon per day. Stay away from pop and soda. Remember that coffee,
tea and other caffeinated drinks dehydrate your body, and need to be “made
up for” if consumed in larger quantities. Your fluid levels also need adjust to
temperature and humidity conditions. This is especially important the closer to
race day you come.
Start to experiment with sports drinks, bars, energy gels and other supplements
early in training. This is both in order to find out what flavors and products you
prefer but also to find out how your body responds to different brands and products.
Come race day, your nutritional needs should have been tested out in
advance for both fueling and hydration purposes. If you have the possibility,
do a “mini-race” a couple of weeks before your actual race, where you get a
chance to try out you carb-loading, fueling and hydration strategies in advance,
so you’ll avoid unpleasant surprises come race day. “Graze” the day before the
event on high-carb, low fiber snacks and consume sodium sources for electrolyte
balance.
Recovery
Many athletes can testify to a large appetite long after your race season is over.
A high fiber intake and more protein will keep you full and satisfied while keeping
calories in check. Protein intake can account for up to 30 % of your daily energy
intake, and an extra serving of starchy veggies like green beans, broccoli, asparagus
and cabbage will fill you up fast.
FEbRUARY 23, 2013
AccENTURE TOWER
miNNEAPOliS, miNNESOTA
FightForAirclimb.org • 651-227-8014
WE climb FOR
} healthy
lungs and clean air.
Enter
Discount
code
RUN

Good Luck to
Christine Worms and terry thompson
as they compete in the
2012 Ironman in Madison Wisconsin!
Turn over a new leaf.
Get your family together and start a healthy tradition—and have fun at the
same time with a day of runs, walks, and activities everyone will enjoy. It’s all the
excitement of marathon weekend, but with distances for all ages and abilities.
TC 5K, TC 10K and Medtronic TC Family Events
SaTurday, OCTObEr 6 On ThE STaTE CapiTOl grOundS
7:30 a.m. TC 10K
Participate in the 10K or 5K as an
individual, with friends and family,
or form a corporate team.
9:00 a.m. TC 5K Run/Walk
presented by Fredrikson & Byron
10:00 a.m. Diana Pierce Family Mile
presented by Medica
10:30 a.m. Half Mile
11:00 a.m. Harry & Shelly’s Mascot
Invitational
11:15 a.m. Diaper Dash
presented by Pioneer Press
11:30 a.m. Toddler Trot
RegistRation now open at tcmevents.org
©2012 Twin Cities In Motion. 039-2112b-11