Get in Gear10K - Midwest Events

th
36
annual
Get in Gear 10K • 5K • 2K • Half Marathon
Don’t miss Minnesota’s Annual Rite of Spring • A run for all ages!—In all weather!
Saturday, April 27, 2013 • Minnehaha Park, Minneapolis • www.getingear10k.com
contents
Get Ready
for a running event that
celebrates...
Counterclockwise from top:
Iceman; Arrowhead Ultra, Greg
Ames; Disney Marathon, Jenn
Barnett, City of Lakes Loppet,
Jenn Barnett; Disney Marathon,
Jenn Barnett
YOU!
new new
ate! date!
June 16, 2013
womenshalfmarathon.com
new new
date! date!
Fun Cheer Teams along the Course • Post-Race Celebration with Live Music • Blingin’ Finishers Medal
04 Race & Event Calendar
Upcoming races and events.
Get moving!
10 Scene in Motion
Photos from recent events and races
12 Strength Training for
Endurance Athletes
14 Spring Shoe Guide
20 Tour de Cure
23 Healty Eating
24 How to Plan Your
Race Season
RACE
CALENDAR
DATE
EVENTS
You can find a full year
calendar in our
extended online
version of this issue at
www.midwestevents.com
sponsored by
LOCATION
TYPE
DATE
EVENTS
LOCATION
TYPE
3/2
11th Rainbow Rendezvous XC Ski Race
Waubun, MN
XC Skiing
4/20
Cemstone Run for Others 10K/5K
Mahtomedi, MN
Run
3/9
Pepsi Challenge
Biwabik, MN
XC Skiing
4/20
Challenge Obesity 5K
St. Paul, MN
Run
3/3
Moose Tracks
Minocqua, WI
Snowshoe
4/20
The Big Climb
Minneapolis, MN
Run
3/3
Klondike Days Snowshoe Challenge
Eagle River, WI
Snowshoe
4/20
Walk on Waconia 10 Miles, 10K
Waconia, MN
Run
3/3
New Berlin Snowshoe Race
New Berlin, Wi
Snowshoe
4/21
Rock Bottom Brewery 5K
Minneapolis, MN
Run
3/9
Hot Air for Hearts Snowshoe Races
Cable, WI
Snowshoe
4/21
Get Your Rear in Gear
Edina, Mn
Run
3/1
Special Olympics Splash & Dash 5K
Minneapolis, MN
Run
4/21
Minneapolis Recycle Run
Minneapolis, MN
Run
3/2
White Bear Winter Frolic
White Bear Lake, MN
Run
4/21
Oshkosh 1/2 Marathon & 5K
Oshkosh, WI
Run
3/2
Plunge 5K
Minneapolis, MN
Run
4/27
Get In Gear 2K, 5K, 10K, Half Marathon
Minneapolis, MN
Run
4/26
Run for the Lakes, 5K, 1K Kids Fun Run
4/27
Run for the Lakes, Marathon, 1/2 Marathon,
and 10K
Brainerd, MN
4/27
New Balance Girls on the Run 5K
4/27
DATE
EVENTS
LOCATION
5/17
Blue Cross Blue Shield of ND 5K Run/Walk
Fargo, ND
5/17
HCC Rock N Run
Little Falls, MN
5/18
TC Kids Cross Country Fun
St.Paul, MN
TYPE
DATE
EVENTS
Run
6/1
Athletic Republic Half Marathon, 5K, 1K
Fergus Falls, MN
Run
Run
6/1
Manitou 15K
White Bear Lake, MN
Run
Run
6/1
Mendota Heights 5K
Mendota Hts, MN
Run
5/18
Marion Arts Festival Races
Marion, IA
Run
6/1
Rhubarb Run
Lanesboro, MN
Run
Northern Lakes Run
White Bear Lake, MN
Run
6/1
Fargo 5k
Fargo, ND
Run
5/18
Scheels Fargo Marathon, 1/2 Marathon, 10K
Fargo, ND
Run
6/1
Run by the Bay
Excelsior, MN
Run
5/18
Autism 5K
Minneapolis, MN
Run
6/2
Grand Old Day on the Go
St. Paul, MN
Run
5/18
Northside Street Race - Folwell
Minneapolis, MN
Run
6/2
Deadwood Mickelson Trail Marathon
Deadwood, SD
Run
5/18
Standing Strong 5K Run/Walk
Cottage Grove, MN
Run
6/2
Minneapolis Marathon
Minneapolis, MN
Run
5/18
The Old Glory Run
Cold Spring, MN
Run
6/7
Ragnar Relay Chicago
Madison to Chicago
Run
5/18
Be the One Run
Minneapolis, MN
Run
6/8
Malone’s 5K Family Fun Run/Walk
Maple Grove, MN
Run
5/18
Book It! 5K
Roseville, MN
Run
6/8
Walker Methodist Roll & Stroll
Minneapolis, MN
Run
5/18
Northside Street Run - Folwell 5K
Minneapolis, MN
Run
6/8
Race the Rum 5K/1Mile Fun Run Walk
Cambridge, MN
Run
5/18
Make Tracks for Celiacs 5K Run/Walk
Victoria, MN
Run
6/8
The Carlyle Sherstad 5K/10K
Grantsburg, WI
Run
6/8
Legends Run
Deephaven, MN
Run
6/8
Lola’s Lake Waconia Half Marathon, 10 Mile,5K,
Dog Day 5K
Waconia, MN
Run
6/8
Sour Grapes Half & Half Trail Run
Brainerd, MN
Run
6/8
Suburban Adventure 10K/5K Run Walk
Lakeville, MN
Run
6/8
Lederhosenlauf 5K
St. Paul, MN
Run
6/8
Suburban Adventures 5K/10K
Lakeville, MN
Run
6/8
Marathon to Marathon
Storm Lake, IA
Run
6/8
Running to a Sweet Beet
Renville, MN
Run
6/8
Walk Like MADD
St. Paul, MN
Run
6/8
Cody’s Dash
Hopkins, MN
Run
5/18
Chaska 10K/5k
Chaska, MN
Run
5/19
Land Between the Lakes
Albert Lea, Mn
Run
5/19
Apple Blossom Races
Hastings, MN
Run
Run
5/19
Cellcom Green Bay Marathon
Green Bay, WI
Run
Mankato, MN
Run
5/19
Papillion 1/2 Marathon, 10K and Fun Walk
Papillion, NE
Run
Anoka County 4H Clover Dash
Andover, MN
Run
5/19
Get Your rear in Gear for Colon Cancer
Edina, Mn
Run
4/28
Spring Fling 5K, 10K, Kids Run
Rochester, MN
Run
5/22
Eagan Women’s Running Club 5K
Eagan, MN
Run
4/28
Tribute to the Troops, 5K Run 3K Walk
Eagan, MN
Run
5/25
Fast and the Furry 8K and 5K9
St. Paul, MN
Run
4/28
Challenge Happiness 5K
St. Paul, MN
Run
5/25
Veterans Memorial Run
New Richmond, WI
Run
5/4
Jump to It 5K/10K/Kids Run
White Bear Lake, MN
Run
5/25
Memorial Day/Law Day 5K Run
Willmar, MN
Run
5/4
7at 7 7Mile, 5K, Kids K
Mankato, MN
Run
5/4
FM United Way 5K
Fargo, ND
Run
5/25
Med City Kids Marathon, 5K, Diaper Dash,
Toddler Trot
Rochester, MN
Run
6/8
Say Thanks Day
Fort Snelling, MN
Run
5/4
Dash-it for Baskets
Eagan, MN
Run
5/25
Madison Twilight 10K and Kids Race
Madison, WI
Run
6/14
Manitou Days 5K
White Bear Lake, MN
Run
5/26
Madison Half Marathon
Madison, WI
Run
6/14
Twilight 5K
Nn
Run
5/26
Med City Marathon & Half Marathon, Relay, 20
Mile
Rochester, MN
Run
6/15
Notes for Cliff 5K
St. Paul, MN
Run
5/26
Awake the Grapes 10K, 5K, 1 Mile
Alexandria, Mn
Run
6/15
MN State DAR Flag Day 5K Run/Walk
Ramsey, MN
Run
5/26
MDRA Mississippi 10 Mile
St. Paul, MN
Run
6/15
Spud Run
Brooklyn Park, MN
Run
6/15
A Race Worth Winning 5K Run/Walk for ALS
Prior Lake, Mn
Run
6/15
Kids Against Hunger - Fill Their Plate Run
Minneapolis, MN
Run
6/15
WeGotta Run/Walk
Bird Island, MN
Run
6/15
Farmington Dew Run
Farmington, MN
Run
6/16
Father’s Day 5K
St. Paul, MN
Run
6/16
Greenway’s Viking Grid Iron Gallop
Minneapolis, MN
Run
6/16
The Women’s Half Marathon
Bloomington, MN
Run
6/16
Whipper Snapper Races for Kids
Duluth, MN
Run
3/2
Mustache March Run 2.65 Mile Fun Run
Duluth, MN
Run
100% Irish for a Day TC 5K and TC 10 Mile
Minneapolis, MN
Run
3/16
Shake Your Shamrock 8K & 5K Run/Walk
Centerville, MN
Run
3/16
Lucky Green 5K
Rochester, MN
Run
3/16
St. Patrick’s Day Red Beard Run
Willmar, Mn
Run
3/16
Shamrock Shuffle
Bemidji, MN
Run
3/16
Get Lucky 13.1Miles, 7K
Minneapolis, St Paul, MN Run
3/16
Irish Scamper 5K
Maple Lake, Mn
Run
3/17
St. Patrick’s Irish Traditions 5K
St. Paul, MN
Run
3/24
St. Patrick’s Day Human Race 8K
St. Paul, MN
Run
3/23
Return of the Robin Run
Rochester, MN
Run
3/23
March Madness 5K
Monticello, MN
Run
3/23
MDRA Lake Johanna 4 Mile
Arden Hills, MN
Run
5/4
From the Heart 1/2 Marathon Relay/ 5K Run
Walk
Owatonna, MN
Run
3/24
Irish Run St. Paul
St. Paul, MN
Run
5/4
Nick Clare Memorial Run 2K, 5K, 10 Mile
Hastings, MN
Run
3/30
MDRA 7 Mile
Hopkins, MN
Run
5/4
Run for Hope 5K
Burnsville, MN
Run
3/30
Table Run 5K
Fargo, ND
Run
3/31
Easter Sunday Rise N Shine 5K
St. Paul, MN
Run
5/4
Wright County Law Enforcement Torch Run 1/2
Marathon & 5K
Buffalo, Mn
Run
5/27
Brian Kraft Memorial 5K
Minneapolis, MN
Run
4/6
Bunker Hills Run
Andover, MN
Run
5/4
Wisconsin Marathon & 1/2 Marathon
Kenosha, WI
Run
5/27
Challenge Hearts & Minds 5K
St. Paul, MN
Run
4/6
Chocoholic Frolic 5& 10K
Lake Phalen, St. Paul, Mn Run
5/4
Cinco de Mayo 8K
Minneapolis, MN
Run
5/27
Randy’s Run 5K Run/Walk
Eden Prairie, MN
Run
4/6
Running with the Wolves 5K & Kid’s Run Walk
Minneapolis, MN
Run
5/4
Three Rivers 5K Run and 5K Walk
LaCrosse, WI
Run
5/27
10 Kato & 2 Mile Kato Race
Mankato, MN
Run
4/6
Spirit of White Bear Lake 5 & 5 Mile
White Bear Lake, MN
Run
5/4
Grandad Half Marathon/Relay
LaCrosse, WI
Run
6/1
FANS 12 & 24 Hour Races
Minneapolis, MN
Run
4/6
Running Opener 1K, 5K, 10K
St. Paul, MN
Run
5/4
Run Around Woman 30K Run, 5K Run/Walk
Longville, MN
Run
6/1
Lymphomathon 5K Walk
Minneapolis, MN
Walk
5/5
Eau Claire Marathon, 1/2 Marathon,Relay
Eau Claire, WI
Run
6/1
Livestock 5K Run/Walk
St. Peter, MN
Run
4/6
Camp Wanna Run A Mile or More 1/2
Marathon,10K,5K
5/5
Ham Run 1/2 Marathon & 5K
Grand Marais, MN
Run
Run
4/6
iRock Run
Cold Spring, MN
Run
5/5
Wells Fargo Lake Minnetonka Half Marathon
Wayzata, MN
Run
4/6
MDRA Ron Daws 25K
Minnetonka, MN
Run
5/5
Friends of the Orphans Cinco de Mayo 5K
St. Paul, MN
Run
4/7
Fools Five Road Races:8K and 1 Mile
Lewiston, MN
Run
5/4
Friends of the Orphans Cinco de Mayo 5K
Wayzata, MN
Run
4/13
Run the Valley 5K/10K
Golden Valley, MN
Run
5/9
Medtronic TC 1 Mile
Minneapolis, MN
Run
4/13
Fred Kruz Memorial 10 Mile
Wayzata, MN
Run
5/10
The Rave Run
Shakopee, Mn
Run
4/13
Cardinal Cruise 5K, 10K, Kids K
Faribault, MN
Run
5/11
Lake Wobegon Trail Marathon
St. Joseph, MN
Run
5/11
Journeys Marathon, Half Marathon, 13.1 Power
Walk, 5K
Eagle River, WI
Run
5/11
Run New Prague 1/2 marathon, 10K, 5K, Kids
Run
New Prague
Run
4/13
Goldy’s Run 5K & 10 Miler
TCF Stadium, Minneapolis,
MN
Run
4/13
MN Timberwolves Run with the Wolves
Minneapolis, MN
Run
4/13
Race for Your Rights
St. Paul, MN
Run
4/14
MIA Family Runs
Minneapolis, MN
Run
4/14
4/19
Race for Justice 5K
Earth Day 5K Run Walk, 1K Youth Run
Minneapolis, MN
St. Cloud, MN
Run
Run
4/20
Earth Day Scheels Half Marathon & Relay
St. Cloud, MN
Run
4/20
YMCA 5K and 10K
Minneapolis, MN
Run
4/20
The Glow Run 5K
Des Moines, IA
Run
4/20
St. Paul Saints Running of the Pigs 2013
St.Paul, Mn
Run
4/20
Fitger’s 5K
Duluth, MN
Run
04
www.midwestevents.com
TYPE
5/18
3/9
White Bear Lake, MN
LOCATION
5/11
MDRA Mom’s Day 5K
Minneapolis, MN
Run
5/11
Maple Grove 1/2 Marathon, 5K
Maple Grove, MN
Run
5/11
Brookings Marathon
Brookings SD
Run
5/11
Timber Wolf Trample 1K & 5K
Madison WI
Run
5/12
Run with the Housewives
Maple Grove, MN
Run
5/12
Komen Twin Cities Run for the Cure
Bloomington, MN
Run
5/12
Mother’s Day 5K
St. Paul, MN
Run
5/16
Fargo 1/2 Mile and 1 Mile Youth Run
Fargo, ND
Run
DATE
EVENTS
LOCATION
TYPE
6/21
William A. Irvin 5K
Duluth, MN
Run
6/22
BK 5K Road Race
Winona, MN
Run
6/22
USA Men’s and Women’s Half Marathon
Championships
Duluth, MN
Run
6/22
Garry Bjorklund Half Marathon
Duluth, MN
Run
6/22
Grandma’s Marathon
Duluth, MN
Run
6/22
Run for the Roses
Roseville, MN
Run
6/22
Minnetonka Summer festival 8K
Minnetonka, MN
Run
6/22
Heart Beat 5000 5K Run/Walk
Minneapolis, MN
Run
6/22
Get Your Rear in Gear - Rochester
Rochester, Mn
Run
6/22
Heart Beat 5000 5K Run/Walk
Minneapolis, MN
Run
6/22
Foot Lake 4 mile
Willmar, MN
Run
6/22
Eden Prairie Optimist Club OK 5K
Eden Prairie, MN
Run
6/22
Delta Scholarship Fund 5K Run
Minneapolis, MN
Run
6/22
Peace Trail Run/Walk
Cold Spring, Mn
Run
6/23
Heights Hustle 5K Run Walk
Columbia Heights, MN
Run
6/23
TC Pride Rainbow Run
Minneapolis, MN
Run
6/26
Moonlight 5K
St. Paul, MN
Run
6/29
Time to Fly 1K, 5K, 10K
St. Paul, MN
Run
Run
6/29
Challenge Diabetes 5K
St. Paul, MN
6/29
Circle of Life 5K-10K
Lake City, MN
Run
6/29
Komen Brainerd Lakes Race for the Cure
Brainerd, MN
Run
6/29
Burnsville Retro 5K
Burnsville, MN
Run
6/29
Yellowstone Trail Race 8 Mile/ 5K
Hammond, WI
Run
7/3
Hot Dam 5K Fun Run
Minneapolis, MN
Run
Every
Girl
Has
An
Iron
core
Iron Girl empowers you to discover a personal best, embrace your strength and
celebrate your accomplishment in a supportive community of women that will cheer
you on. The race is what you make it - whether your first or 100th, there is a place for
you at Iron Girl. Make the Iron Girl race your chance to connect with your iron core.
Visit www.IronGirl.com to find an event near you.
CELEBRATING
Athleta Iron Girl Bloomington
Duathlon
2 Mile Run/22 Mile Bike/2 Mile Run
Sunday, September 22, 2013
06
www.midwestevents.com
YEARS
7/4
Ely 4 on the 4th
Ely, MN
Run
7/27
Wabasha Riverboat Days 5K & 10K River Run
Wabasha, MN
Run
9/7
Bolder Dash 5K, 10K
Minneapolis, MN
Run
9/28
Dave Ryan 5K 10K for Special Olympics
Minneapolis, MN
Run
7/4
Freedom Fun Run
St. Peter, MN
Run
7/31
MDRA Minnehaha Fun Runs
Minneapolis, MN
Run
9/7
Run for Their Lives
Milaca, MN
Run
10/5
Lupus Walk for Hope & 5K Run
Duluth, MN
Run
7/4
Red, White & Boom! TC 1/2 Marathon
Minneapolis, MN
Run
8/3
Northland Teal Run 5K Run/Walk Kids 1 Run
Brainerd, MN
Run
9/7
Dick Beardsley 1/2 Marathon, 5K run/Walk
Detroit Lakes, MN
Run
10/5
Move for Micah 5K, Kids Run
Minneapolis, MN
Run
7/4
Cloquet Sawdust 5K
Cloquet, MN
Run
8/3
Minnesota Half Marathon & 5K
St. Paul, MN
Run
9/7
Lupus Walk for Hope & 5K Run
Plymouth, MN
Run
10/5
UW Stout Blue Devil 5K & 10K Run
Menomonie, WI
Run
7/4
Red Wing 4th of July 10K /5K
Red Wing, MN
Run
8/3
Hearts Healing Hearts 5K
Sartell, MN
Run
9/8
America the Beautiful 5K
Andover, MN
Run
10/5
Red Heel 5K
Osage, IA
Run
7/4
Excelsior Firecracker Runs
Excelsior, MN
Run
8/3
Fisherman’s Picnic Trail Run 5 Mile
Grand Marais, Mn
Run
9/8
Grandma’s Minnesota Mile
Duluth, MN
Run
10/5
TC 10K and TC 5K Run/Walk
St. Paul, MN
Run
7/4
Morton Firecracker Run
Morton, MN
Run
8/3
Crosslake Dam Run
Crosslake, MN
Run
9/8
Burnsville Heart of the City 10K & 5K
Burnsville, MN
Run
10/6
Medtronic TC 10 Mile
Minneapolis, MN
Run
7/4
City on the Bay 10K
Walker, MN
Run
8/3
Tall Timber Days 5K
Grand Rapids, MN
Run
9/8
Defeat of Jesse James 5K/15K
Northfield, Mn
Run
10/6
Medtronic Twin Cities Marathon
Minneapolis, MN
Run
7/4
Stewartville Summerfest Runs
Stewartville, Mn
Run
8/3
Urban Wildland Half Marathon & 5K
Richfield, MN
Run
9/8
MDRA City of Lakes 25K
Minneapolis, MN
Run
10/6
Run Crazy Horse
Hill City, SD
Run
7/4
Independence 5K
Duluth, MN
Run
8/3
Granite City 5K
St. Cloud, MN
Run
9/13
Minser Chiropractic 1K/5K Walk Run
St. Cloud, MN
Run
10/11
CenturyLink WhistleStop Marathon/Half MarathonAshland, WI
Run
7/4
Independence Races
Minneapolis, MN
Run
8/3
Hanover Harvest Festival 5K
Hanover, MN
Run
9/14
Get Ready to Rock 5K, 10K, 20 Mile
White Bear Lake, MN
Run
10/11
Bemidji Blue Ox Run 1K and 5K
Bemidji, MN
Run
7/6
Grandpa’s Run for the Walleye
Crosslake, MN
Run
8/3
Strive Scholarship Run Baby Run 5 & 10K
White Bear Lake, MN
Run
9/14
Wo-Zha-Wa Run 2013 1/2 marathon, 4 mile
Wisconsin Dells, MN
Run
10/12
Historic Riverfront 5K Run/Walkd
Minneapolis, MN
RUn
Run
8/4
Pine Tree Classic 5K, 10K
White Bear Lake, MN
Run
9/14
St. Bonaventure Pro Life 5K
Bloomington, Mn
Run
10/12
Bemidji Blue Ox Marathon
Bemidji, MN
Run
Run
8/7
Tartan Terrible
Lake Elmo, MN
Run
9/14
Bunker Stampede 5k
Coon Rapids, MN
Run
10/12
Scenic Byway 1/2 Marathon & 5K
Belle Plaine, MN
Run
7/6
7/6
Pan O Prog Run
St. Urho Run 10K, 5K
Lakeville, MN
Menahga, MN
7/7
Bowlus 5K
Bowlus, MN
Run
8/10
Gopher to Badger 5K, Half Marathon
Hudson, WI
Run
9/14
Bear Water Run
White Bear Lake, MN
Run
10/12
Autumn Woods Classic
Maple Grove, MN
Run
7/10
MDRA Minnehaha Fun Runs
Minneapolis, MN
Run
8/10
Yellow Rose 5K Walk/Run
Warroad, MN
Run
9/14
Catch the Spirit 5K
Burnsville, MN
Run
10/12
Big Woods Run 1K, 5K, 10K, Half Marathon
Faribault, MN
Run
7/13
Willow River Run
New Richmond, WI
Run
8/10
Dream Mile 5K & 10K
Minneapolis, MN
Run
9/14
Dash for Dads 5K & 1K
St. Cloud, MN
Run
10/12
ACS Strides Against Breast Cancers
Minneapolis, MN
Run
7/13
Madelia River Run 5K & Kid’s Run
Madelia, MN
Run
8/10
Stockyard Days 5K & 10K
New Brighton, MN
Run
9/14
Lupus Walk for Hope & 5K Run
Rochester, MN
Run
10/12
ALS Super Hero 5K-10K Dash/Walk
St. Paul, MN
Run
Run
8/10
Miles for Melanoma
St. Paul, MN
Run
9/21
Maranatha’s Road Race
Forest Lake, MN
Run
10/12
Firefly 5K
Center City, MN
Run
Head 4 Awareness
Chaska, MN
Run
9/14
Turkey Day 10K
Worthington, MN
Run
Northome, MN
Run
9/15
Q. Cumbers Fall Harvest 5K
Edina, MN
Run
10/12
Gear Western Country Half Marathon & Red
Rooster 5K
Long Lake, Mn
Run
9/15
Richfield STEM School Back to School 5K
Richfield, MN
Run
10/12
Inver Hills 5K Run/Walk
Inver Grove Hts., Mn
Run
9/15
US Constitution Day 5K
Andover, MN
Run
10/13
World’s Largest Corn Maze Run
Shakopee, MN
Run
9/19
Best Buy United Way 5K
Richfield, MN
Run
10/13
Q.Cumbers Fall Harvest 5K
Edina, Mn
Run
9/19
Runnin’ With the Law Tria 5K
Minneapolis, MN
Run
10/13
IMT Des Moines Marathon
Des Moines, IA
Run
9/20
Fox Cities Marathon - Kids Fun Run
Appleton, WI
Run
10/13
The Nightbear 5K & 2 Mile Walk
Rochester, MN
Run
9/20
Kroll’s Diner Bismarck Marathon
Bismarck, ND
Run
10/19
CNHS Boo Fun Run 5K & Kids Run
St. Paul, MN
Run
9/21
Jon Francis 1/2 Marathon, 8K & 1 Mile
Stillwater, MN
Run
10/19
Spooky Tails 5K
Burnsville, MN
Run
9/21
Sharing Life Walk/Run Event
St. Paul, MN
Run
10/19
Pumpkin Run & Walk
Cloquet, MN
Run
9/21
Alma Mater Trotter 5K
Eden Prairie, MN
Run
10/19
Mankato Marathon 5K and KidsK
Mankato, MN
Run
9/21
Columbus Fall Fest 5k, Mile, Kids 1/4 Mile
Forest Lake, MN
Run
10/20
Mankato Marathon Full, Relay, Half, 10K
Mankato, MN
Run
9/21
Dash for Dads 5K for Prostate Cancer
Minneapolis, MN
Run
10/20
Dream Mile 5K & 10K
Minneapolis, MN
Run
9/21
Purple Stride Rochester
Rochester, MN
Run
10/25
Scare in White Bear 5K & Kids Run
White Bear Lake, Mn
Run
9/21
Applefest Run to the Edge Scenic 5K
LaCrescent, MN
Run
10/26
Anoka Halloween Gray Ghost 5K Run/1 Mile
Walk
Anoka, MN
Run
9/21
Walker North Country Marathon
Walker, MN
Run
10/26
Legend of Sleepy Hollow 5Mile Prediction Run
Deephaven, MN
Run
9/21
A Knights Trail 5K, Kids 1/2 Mile
Mounds View, MN
Run
10/26
Halloween Fearless 5K
St. Paul, MN
Run
9/21
Fox Cities 5K Run Walk
Appleton, WI
Run
10/26
Terror in the Glen 1/2 Marathon, 10K, 5K
Glen Wood, Wi
RUn
9/21
SeptemberFest Run With the Flock 5K
Eagan, MN
Run
9/22
Fox Cities Marathon Half Marathon
Appleton, WI
Run
10/26
Monster Dash
Minneapolis, & St. Paul,
MN
Run
9/22
Woman Run the Cities 5K & 10 Mile
Minneapolis, MN
Run
11/2
Bear Tracks 5K, 10K, Kids Run
White Bear Lake, MN
Run
9/28
Cloquet River Run 5K and 1Mile
Cloquet, MN
Run
11/2
Tiger Trail 5K
Minneapolis, MN
Run
9/28
Cloquet River Run 5K and 1Mile
Cloquet, MN
Run
11/9
Diva Dash Women’s Only 5K, 10K
Circle Pines, MN
Run
9/28
Lyndon Ellefson Memorial 1/2 Marathon & 5K
Barron, WI
Run
11/9
Chaska Turkey Trot 5K, Kids Run
Chaska, MN
Run
9/28
Plymouth Fire Fighters 5K
Plymouth, MN
Run
11/9
623 Foundation 5K Walk/Run/Kids Run
Roseville, MN
Run
9/28
Challenge Aging 5K
St. Paul, MN
Run
11/10
Veteran’s Day 5K
St. Paul, MN
Run
9/28
Heritage Days Fall 5Mile & 5K
New Richmond, WI
Run
9/28
Grand Forks Wild Hog Half Marathon & 10K
Grand Forks, ND
Run
9/28
Radisson Childhood Fun Run
Minnetonka, MN
Run
9/28
Scarecrow Stampede
North Branch, Mn
Run
9/28
Wild Hog Half Marathon, 10K & 5K
Grand Forks, ND
Run
9/28
Radisson’s Childhood 5K & Kids Run
Minneapolis, MN
Run
9/28
Harvest Hustle
Eau Claire, WI
Run
9/28
Glacier Hills Husky Hustle 5K
Eagan, MN
Run
7/13
Scholarship 5K
Apple Valley, MN
7/13
Andover Family Fun Fest 5K
Andover, MN
Run
8/10
7/13
River Falls Days Run
River Falls, WI
Run
8/10
Scenic Sinkhole Scramble
7/13
Bay to Bay 10K Run and Walk
Silver Bay, MN
Run
7/13
Eastview’s Scholarship 5K
Apple Valley, MN
Run
8/10
Emotions Inmotion 5K Run/Walk for Mental
Health
Minneapolis, MN
Run
7/13
Monticello River Fest 5K
Monticello, MN
Run
8/10
Challenge Addiction 5K
St. Paul, MN
Run
7/13
April Sorensen Memorial Half Marathon
Hayward, WI
Run
8/10
Faster Than the Pastor
Brooklyn Park, MN
Run
7/13
Henning Festival Polzine Run/Walk
Henning, MN
Run
8/11
Great Prairie 5K Pig Run
Farmington, Mn
Run
7/13
North Memorial Whiz Bang Race 10K, 5K, Kids
Robbinsdale, MN
Run
8/11
MDRA 15K, 5K
Edina, MN
Run
7/13
NHCASA Spearfish Canyon Half Marathon & 5K Spearfish, SD
Run
8/13
Festival 5.1K
Duluth, MN
Run
7/13
Burnsville Retro 5K
Burnsville, MN
Run
8/15
TRIA Runnin’ With the Law 5K
Minneapolis, MN
Run
7/13
Make a Wish 5k
Bloomington, MN
Run
8/16
Young Life 5K
Detroit Lakes, MN
Run
7/14
Hopkins Raspberry Run
Hopkins, Mn
Run
8/16 to 17
Ragnar Relay
Winona to Minneapolis
Run
7/14
The Color Run
St. Paul, MN
Run
8/17
Snail Run 1K, 5K, 10K
Vadnais Hts, MN
Run
7/17
MDRA Minnehaha Run Runs
Minneapolis, MN
Run
8/17
TCO Joint Jaunt
Edina, MN
Run
7/17
Lifetime Torchlight 5K
Minneapolis, MN
Run
8/17
Habitat for Humanity of Prairie Lakes
8/17
Strive Wellness 4 Mile Run
Owatonna, MN
Run
7/19
Park Point 5-Miler (includes 2-mile walk and
youth races)
Duluth, MN
Run
8/17
TC Lung Run and Walk
Minneapolis, MN
Run
7/20
Scheels Summer 5K
Waite Park, MN
Run
8/17
Run for the Melon 5K and 10K Walk Run
Vining, MN
Run
7/20
Hastings River Run, 8K Run, 2K Walk/Run
Hastings, MN
Run
8/18
Fishhook Challenge 1/2 Marathon& 5K
Park Rapids, MN
Run
7/20
Rails to Trails 5K & Kids Run
Watertown, MN
Run
8/18
Healthy Strides
Paynesville, MN
Run
7/20
Bay Days 5K, 10K Walk/Run
Ashland, WI
Run
8/18
Leading Ladies Marathon
Spearfish, SD
Run
7/20
Run for the Gold
Rosemount, MN
Run
8/24
Go Far Women Half Marathon & 5K
South Fargo, ND
Run
Run
8/24
MN Zoo Tiger Tracks Run
Apple Valley, MN
Run
Officer Shawn Silvera Memorial Run
New Brighton, MN
Run
7/21
Highland Fest 5K
St. Paul, MN
7/21
Hopkins Raspberry Run
Hopkins, MN
Run
8/24
7/21
Xsport Fitness Rock ‘n’ Roll Half Marathon
Chicago, IL
Run
8/24
Challenge Arthritis 5K
St. Paul, MN
Run
7/24
MDRA Minnehaha Run Runs
Minneapolis, MN
Run
8/25
Minnesota State Fair Milk Run
St. Paul, MN
Run
7/25
Richard A. Hoska Rice Street Mile
St. Paul, MN
Run
8/25
Stiftungsfest 5K
Norwood, Y. America, MN Run
Run
8/29
Geezer Chase
St. Louis Park, MN
Run
Run
8/31
The Glo Run
Bloomington, MN
Run
Women Rock 10K, 1/2 Marathon, Marathon
St. Paul, MN
Run
7/25
7/27
The Naked Foot 5K
Run for Blood 1/4 Marathon & 5K
St. Paul, MN
Minneapolis, MN
7/27
River Lake Days 5K
Richmond, MN
Run
8/31
7/27
Pillsbury Push 10K, 5K
Kerkhoven, MN
Run
9/2
MDRA Victory Labor Day Races
Minneapolis, MN
Run
7/27
Red River Run
Cold Spring, MN
Run
9/6
Taste of Greece 5K
Minneapolis, MN
Run
7/27
Challenge Cancer 5K
St. Paul, MN
Run
9/7
Suds Run
Minneapolis, MN
Run
Run
9/7
Graniteman Half Marathon, 5K/10K
Sauk Rapids, MN
Run
Run
9/7
Boots & Boas 5K
Eden Prairie, MN
Run
7/27
7/27
Festival of the Lakes 8K Run/Walk
Hagen Financial Run for Blood
Centerville, MN
Minneapolis, MN
11/10
Madison Full and Half Marathon
Madison, WI
Run
11/17
Challenge Depression Indoor Track Races
Arden Hills, MN
Run
11/23
Dakotah Fitness Turkey Trot 5K
Prior Lake, MN
Run
11/24
Turkey Run
St. Paul, MN
Run
11/28
Dash & Dine 5K, 5 Mile and Kids Fun Run
Chisago City, MN
Run
11/28
Drumstick Dash
Minneapolis, MN
Run
11/28
Fast Before the Feast 10K/5K, & Fun Run
White Bear Lake, MN
Run
11/28
Lifetime Turkey Day 5K
Minneapolis, MN
Run
11/28
Gobble Gallop
Duluth, MN
Run
11/28
IRIS Turkey Trot 5 & 10K
Faribault, MN
Run
11/28
Gobble Gait
Hastings, MN
Run
11/28
Giving Thanks 5K
St. Paul, MN
Run
12/1
Challenge Courage Indoor Track Races
Arden Hills, MN
Run
12/7
Jingle Bell Run/Walk
Duluth, MN
Run
12/7
Jingle Bell Run/Walk for Arthritis
Fargo, ND
Run
12/7
Reindeer Run
Minneapolis, MN
Run
12/14
Snowflake Shuffle 5K
St. Joseph, MN
Run
12/15
Challenge Isolation Indoor Track Races
Arden Hills, MN
Run
12/8
Dreidel Dash 5K
St. Paul, MN
Run
12/21
Jumping Jack Frost 5K
St. Paul, MN
Run
12/25
Joyful 5K
St. Paul, MN
Run
12/31
Hopeful 5K
St. Paul, MN
Run
3/2
Juvenile Arthritis March
Bloomington, MN
Walk
4/26
Stout Books for Africa
Menomonie WI to St.
Paul, MN
4/27
Walk MS North Dakota
4 sites in North Dakota
8/14
MDRA 6x1 Mile Cross Country Relay
St. Paul, MN
Trail Run
8/21
MDRA 10 x1K Cross Country Relay
St. Paul, MN
Trail Run
8/24
St. Paul Urban Trail Marathon
Battle Creek, St. Paul, MN Trail Run
8/28
MDRA 8x1 Mile Cross Country Relay
\
Trail Run
9/4
Autumn Trail Series
Bloomington, MN
Trail Run
9/5
North Shore Trail Run
Lutsen, MN
Trail Run
9/6
Superior Trail Fall Races - 100 Mile
Gooseberry Falls, MN
Trail Run
9/7
Supertior Trail Fall Races - Marathon & 50M
Lutsen, MN
Trail Run
9/7
Lupus Walk for Hope & 5K Trail Run
Plymouth, MN
Trail Run
9/7
Pat Boros Trail Run 10K
New London, MN
Trail Run
9/14
Muscle Milk Woodsy
Savage, MN
Trail Run
9/14
Bunker Stampede
Coon Rapids, Mn
Trail Run
9/15
Fort Snelling Relays
Minneapolis, MN
Trail Run
9/15
Harmon Farms 5 & 10 Miler
Inver Grove Hts., MN
Trail Run
9/18
Autumn Trail Series
Bloomington, MN
Trail Run
Walk
9/21
Trees and Trails 5K
Mahtomedi, MN
Trail Run
Walk
9/21
Surly Trail Loppet
Minneapolis, MN
Trail Run
9/21
Birkie Trail Run & Trek Marathon to 5K
Hayward, WI
Trail Run
5/4
Bladder Cancer Walk 5K
Minneapolis, MN
Walk
9/27
In Yan Teopa 10 Mile
Lake City, MN
Trail Run
5/4
Walk MS South Dakota
4 sites in South Dakota
Walk
10/2
Autumn Trail Series
Bloomington, MN
Trail Run
5/4
Arthritis Walk
Bismarck, ND
Walk
10/11
Night Light Trail Run
Battle Creek, St. Paul, MN Trail Run
5/5
Walk MS
Hudson, WI
Walk
5/5
Walk MS Minnesotta
17 sites in Minnesota
Walk
5/18
Dog Walk
White Bear Lake,MN
Walk
5/18
Walk MS Iowa
6 sites in Iowa
Walk
5/18
Arthritis Walk
Baxter, MN
Walk
6/1
The Fight for Air Walk
St. Paul, MN
Walk
9/14
Arthritis Walk
Edina, MN
Walk
9/28to29
Challenge Walk MS
Twin Cities, MN
Walk
10/12
Arthritis Walk
Grand Forks, ND
Walk
4/12
4/20
4/21
Zumbro Endurance Run
Trail Mix
MDRA Mudball Classic
Theilmann, MN
Bloomington, MN
Minneapolis, MN
Trail Run
Trail Run
Trail Run
4/27
Chippewa 50K & 10K Trail Run
New Auburn, WI
Trail Run
5/4
Down & Dirty Women’s 8K
Lake Elmo, MN
Trail Run
5/4
5/4
5/4
5/18
GO GREEN 5 & 10km Race/Run/Hike
Running in the Ruff
7 at 7 Trail Race
Uff-Da Trail Run
Battle Creek, St. Paul, MN Trail Run
Milaca, MN
Mankato, MN
Woodville, WI
Trail Run
Trail Run
Trail Run
5/18
TC Kids Cross Country Fun Run
St. Paul, MN
Trail Run
5/18
Superior Trail Spring Races 25K & 50 K
Lutsen, MN
Trail Run
6/1
6/1
6/2
Chester Woods Trail Races
Rhubarb Run
Rock N River 10K Trail Run
Rochester, MN
Lanesboro, MN
St. Croix Falls, WI
6/8
Sour Grapes Half & Half
6/15
Running Wild Trail Run 7K Run/1 Mile Run/Hike Pelican Rapids, MN
6/22
William O’Brien 10 Miler
Brainerd, MN
Marine on St. Croix, MN
Trail Run
Trail Run
Trail Run
Trail Run
Trail Run
Trail Run
6/30
Firecracker Trail Run
Eau Claire, WI
Trail Run
7/6
Lakewood Hills Trail 5K
White Bear Lake, MN
Trail Run
7/6
Afton Trail Run 50K, 25K
Afton, MN
Trail Run
7/13
Bay to Bay 10K Road and Trail Run
Silver Bay, MN
Trail Run
7/27
Minnesota Voyageur Trail Ultra 50 Mile Run
Carlton, MN
Trail Run
8/3
Efisherman’s Picnic Trail Run 5K
Grand Marais, MN
Trail Run
8/7
8/7
8/11
Tartan Terrible
MDRA 8x1K Cross Country Relay
Great Prairie 5K Pig Run
Lake Elmo, MN
St. Paul, MN
Farmington, MN
Trail Run
Trail Run
Trail Run
6/22
My First Tri
Hudson, WI
Triathlon
8/18
Pigman Triathlon Long and Olympic Course
Palo, IA
Triathlon
6/23
Rochesterfest Triathlon
Rochester, MN
Triathlon
8/18
St. Paul Triathlon
St. Paul, MN
Triathlon
6/23
Copper Creek Triathlon
Pleasant Hill, IA
Triathlon
8/24
My First Tri
Hudson, WI
Triathlon
6/23
Graniteman Triathlon - St. Cloud
St. Cloud, MN
Triathlon
8/24
Life Time Tri - Maple Grove
Maple Grove, MN
Triathlon
6/28
Sanford Kids Tri for Health
Jackson, MN
Triathlon
8/25
Michigan Titanium
Grand Rapids, MI
Triathlon
6/29
City of Lakes Tri-Loppet
Minneapolis, MN
Triathlon
8/25
Superior Man Triathlon
Duluth, MN
Triathlon
6/29
Sanford Tri for Health
Jackson, MN
Triathlon
8/25
Lakes Country Triathlon
Baxter, MN
Triathlon
6/29
Croixathlon
Hudson, WI
Triathlon
6/29
Average Joe Triathlon
Perham, MN
Triathlon
8/31
St. Croix Valley Triathlon Olympic, Sprint & Kids
Triathlon
Hudson, WI
Triathlon
6/29
MinneMan Triathlon
Oak Grove, MN
Triathlon
8/31
Cloverleaf Lakes Triathlon
Clintonville, WI
Triathlon
6/29
North Mankato Kids Triathlon
North Mankato, MN
Triathlon
9/1
Hyvee Triathlon
Des Moines, IA
Triathlon
6/30
North Mankato Sprint Triathlon
North Mankato, MN
Triathlon
9/1
MSU Fall Triathlon
Mankato, MN
Triathlon
6/30
Lake Waconia Triathlon
Waconia, MN
Triathlon
9/7
Square Lake Triathlon- Short Course
Stillwater, MN
Triathlon
7/4
The ZTri
Grand Rapids, MN
Triathlon
9/8
Square Lake Triathlon - Long Course
Stillwater, MN
Triathlon
7/6
Hill City Quadna Triathlon
Hill City, MN
Triathlon
9/8
Burrito Union 5 & 10 Hr Triathlon
Superior, WI
Triathlon
7/6
Balaton Fun Fest
Balaton, MN
Triathlon
9/8
Ironman Wisconsin
Madison, WI
Triathlon
7/13
Timberman Triathlon
Cohasset, MN
Triathlon
4/27
Falls Duathlon
Cannon Falls, MN
Duathlon
7/13
Phillips Chain of Lakes Triathlon
Phillips WI
Triathlon
5/4
Cinco du Mayo Duathlon
Stillwater, MN
Duathlon
7/13
Graniteman Triathlon - Clearwater
Clearwater, MN
Triathlon
5/5
Paper Discovery Duathlon
Neenah, WI
Duathlon
7/13
Life Time Tri Minneapolis
Minneapolis, MN
Triathlon
5/11
Oakdale Spring Classic Duathlon
Lake Elmo, MN
Duathlon
7/13
Water’s Edge Triathlon
Algona, IA
Triathlon
5/11
Central Lakes Duathlon
Fergus Falls, Mn
Duathlon
7/13
Peewaukee Kids Triathlon
Peewaukee, WI
Triathlon
5/19
Gear West Duathlon
Orono, MN
Duathlon
5/24
Apple Kids Duathlon
Sartell, MN
Duathlon
5/25
Apple Duathlon
Sartell, MN
Duathlon
6/16
Papillion Days Duathlon
Papillion, NE
Duathlon
10/12
Autumn Woods Classic
Elm Creek Park Preserve,
Mn
Trail Run
10/12
Renewable Trail Run/Walk 10K, 5K run/walk
Sandstone, MN
Trail Run
7/14
Peewaukee Triathlon
Peewaukee, WI
Triathlon
10/16
Autumn Trail Series
Bloomington, MN
Trail Run
7/14
Life Time Kids Triathlon
Plymouth, MN
Triathlon
10/19
Run for the Apples 5 Mile & Kids Run
White Bear Lake, MN
Trail Run
7/14
Rice Lake Triathlon
Rice Lake, WI
Triathlon
10/19
Wild Duluth Races, 100K, 50K 1/2 marathon
Duluth, MN
Trail Run
7/14
Heart of the Lakes Triathlon
Annandale, MN
Triathlon
10/26
Terror in Glen Trail Run
Glenwood City, WI
Trail Run
7/16
St. James Triathlon
St. James, MN
Triathlon
10/26
The Great Pumpkin Chase 5K & 10K Trail Run
Lake Elmo, MN
Trail Run
7/20
Tri for a Cause
Crosby, MN
Triathlon
10/26
Surf the Murph
Savage, MN
Trail Run
7/20
Paul Bunyon Triathlon
Bemidji, MN
Triathlon
9/14
Park Tool Fall Classic Duathlon
Lake Elmo, MN
Duathlon
10/27
END-TRAILS 12 hour trail run
Turtle River State Park ND Trail Run
7/20
Duluth Triathlon
Duluth, MN
Triathlon
9/15
Dousman Duathlon
Dousman WI
Duathlon
11/3
Rocky’s Run-Cross Country
St. Paul, MN
Trail Run
7/20
Chisago Lakes Youth Triathlon
Chisago City, MN
Triathlon
9/21
Treadman Duathlon
Pine Island, MN
Duathlon
11/21
Turkey Day Trail Trot
Battle Creek, St. Paul, MN Trail Run
7/21
Chequamegon Bay Sprint Triathlon
Ashland, WI
Triathlon
9/22
Athleta Iron Girl Duathlon
Bloomington, MN
Duathlon
4/7
YWCA of Minneapolis Spring Indoor Tri
Minneapolis, MN
Triathlon
7/21
Racine 70.3
Racine, WI
Triathlon
9/28
Cascade Falls Duathlon
Osceola, WI
Duathlon
4/27
I’m Ready for Summer Triathlon
Brookings SD
Triathlon
7/21
Buzz Ryan Sprint Tri
Island Lake, Duluth, MN
Triathlon
4/27
Tour de Red Wing
Red Wing, Mn
Cycle
4/27
UMM Tinman Triathlon
Morris, MN
Triathlon
7/27
Shell Lake Triathlon
Shell Lake, Mn
Triathlon
4/27
Ken Woods Memorial Road Race
Sogn Valley, MN
Cycle
5/4
Chain of Lakes Triathlon
Alexandria, MN
Triathlon
7/27
Chase the Police Triathlon
Walker, MN
Triathlon
4/28
Minnesota Ironman Bicycle Ride
Afton, MN
Cycle
5/18
Blaine Triathlon
Blaine, MN
Triathlon
7/27
Waseca Kids Triathlon
Waseca, MN
Triathlon
5/3 to 5
LaCrosse Omniun
LaCrosse, WI
Cycle
5/19
Land Between the Lakes
Albert Lea, Mn
Triathlon
Bike Ride Around Woman
Longville, MN
Cycle
New Bri Tri
New Brighton, MN
Triathlon
7/28
5/4
6/1
Waseca Triathlon, Kids Triathlon, Sprint & 1/3
Ironman
5/5
Quadrupedal Spring Century Challenge
Dodgeville, Wi
Cycle
6/2
Pigman Triathlon Sprint
Palo, IA
Triathlon
6/2
Buffalo Triathlon
Buffalo, MN
Triathlon
6/2
Green Bay Triathlon
Green Bay, WI
Triathlon
6/8
Liberty Triathlon Long and Olympic Course
Rockford, MN
Triathlon
6/8
Chippewa Triathlon
Cass Lake, MN
Triathlon
6/8
Little Loon Triathlon (Ages 5-13)
Lake Crystal, MN
Triathlon
6/8
Life Time Kids Triathlon
Winona, MN
Triathlon
6/9
Life Time Triathlon
Winona, MN
Triathlon
6/9
Grand Rapids Triathlon
Ada, MI
Triathlon
6/9
Loon Lake Triathlon
Lake Crystal, MN
Triathlon
6/9
Manitou Sprint Triathlon
White Bear Lake, Mn
Triathlon
6/9
Eau Claire Triathlon
Eau Claire, WI
Triathlon
6/14
Papillion Mayor’s Triathlon
Papillion, NE
Triathlon
6/15
High Cliff Triathlon
Sherwood, WI
Triathlon
6/15
Fairmont Triathlon
Fairmont, Mn
Triathlon
6/15
Lake Minnetonka Triathlon
Excelsior, MN
Triathlon
6/15
Lakes to Pines Triathlon
Park Rapids, MN
Triathlon
Waseca, MN
Triathlon
7/28
Hoot Lake Triathlon
Fergus Falls, MN
Triathlon
8/3
Graniteman Triathlon - Big Lake
Big Lake, MN
Triathlon
8/3
8/3
8/3
Rootbeer Kids Triathlon
Lakefront Days Triathlon
Lake Minnewaska Triathlon
Duluth, MN
Prior Lake, MN
Glenwood, MN
Triathlon
Triathlon
Triathlon
8/3
Brewhouse Triathlon
Duluth, MN
Triathlon
8/4
Oshkosh Triahtlon
Winneconne, WI
Triathlon
8/4
Steelhead 70.3
Benton Harbor, Mi
Triathlon
8/10
Splash Swim & Dash Kids Triathlon
Lino Lakes, MN
Triathlon
8/10
Green Lake Triathlon
Spicer, MN
Triathlon
8/10
Northwoods Triathlon
Nevis, MN
Triathlon
8/10
Wingkids Triathlon
Red Wing, MN
Triathlon
8/11
Wingman Triathlon
Red Wing, MN
Triathlon
8/11
Eco Friendly Tri
Rochester, MN
Triathlon
8/11
Green Lake Triathlon
Spicer, MN
Triathlon
8/17
Young Life Triathlon
Detroit Lakes, MN
Triathlon
8/18
YWCA of Minneapolis Women’s Triathlon
Minneapolis, MN
Triathlon
5/13
Bike MS Sams Club Twin Cities Ride
White Bear Lake, MN
Cycle
5/18
Rochester Tour de Cure
Rochester, MN
Cycle
5/26
Memorial Classic Road Race
Lester Prairie, MN
Cycle
5/26
Chippewa Valley Century Ride
Chippewa Falls, WI
Cycle
5/27
Memorial Classic Criterium
Brooklyn Park MN
Cycle
Cycle
6/1
Minnesota State Time Trial Championshipo
St. Peter, MN
6/1
Tour de Pepin
Lake City, MN
Cycle
6/1
Twin Cities Tour de Cure
Minneapolis, MN
Cycle
6/6 to 16
Nature Valley Grand Prix Bicycle Festival
St. Paul Area, MN
Cycle
6/7
Bike MS 150 Ride
Duluth to Twin Cities
Cycle
6/15
Hillfest
Prescott, WI
Cycle
6/16
AttaBoy Ride
Rosemount, MN
Cycle
6/22
Superior Vistas Bike Tour
Washburn, WI
Cycle
6/22
Bike MS Cruise the Cornfields
Central Iowa
Cycle
7/4
Fourth of July Bike Criterium
Northfield, MN
Cycle
Bike MS Tram Ride 2013
International Falls to
Duluth, MN
Cycle
7/14
7/14 to 20
Habitat 500 Bike Ride
St.Louis Park, MN
Cycle
7/21
RAGBRAI XLI
Iowa
Cycle
7/27
Bike MS:
8/3
Great River Energy Mesabi Trail Tour
Chisholm, MN
Cycle
8/3
Tour de Tonka
Minnetonka, MN
Cycle
8/3
Bike MS: Pedal the Plains
Sioux Falls area, SD
Cycle
Cycle
8/3 to 4
The Hartford Breast Cancer Ride
Eagan, MN
Cycle
8/15 to 18
Ride to Cure Diabetes
LaCrosse, WI
Cycle
8/17
Habitat for Humanity Tour de Prairie Lakes
Glenwood, MN
Cycle
8/25
Woodbury Days Bike Ride
Woodbury, MN
Cycle
8/25
8/25
8/30
Lifetime Grand Fondo
Minneapolis Bike Time Trial
La Crosse Bicycle Festival
Minneapolis, MN
Minneapolis, MN
LaCrosse, WI
Cycle
Cycle
St. Paul Classic Bike Tour
St. Paul, Mn
Cycle
9/14
PurpleRide Twin Cities 2012
Maple Grove, Mn
Cycle
3/2
Cuyuna Lakes Whiteout
Crosby, MN
Mountain
Bike
3/9
Fat Bike Birkie
Hayward, WI
Mountain
Bike
5/5
5/11
5/18
5/19
5/25
Bonecrusher II
Buck Hill Birch Bump
Northern Kettles Endurance Challence
Cable Area Off Road Classic
St. Croix Woolly
Levis/Trow 100; Levis Mound
5/31 to 6/2 Camba Festival of the Trails
6/2
6/8
6/22
6/23
6/29
6/30
7/6
7/7 to 8
7/20
7/21
8/3
8/4
8/10
8/18
824 to 25
9/1
Bluff Riders Charge
Stump Farm 100
Bear Paw 10 Hour
Red Wing Classic
Lutsen 99’er
Red Fling Firecracker
Levis/Trow 100
Cuyana Lakes Mountain Bike Fest
South Kettle Classic
The Great Hawk Chase
Wisconsin Single Speed State Chamapionship
Border Crossing
RASTA Rock’n Root
Dirt Spanker Classic
Pitch Black Singletrack
Laddie’s Loppet
Northern Kettles Fall Epic
Kewauskum, WI
Mountain
Bike
9/22
Single Track Escape
St. Cloud, MN
Mountain
Bike
10/12
WEMS Championship
Gleason, WI
Mountain
Bike
Excelsior, MN
Swim
Point to LaPointe Swim to Madeline Island
Bayfield, WI
Swim
3/9
Metrodome Inline Marathon, Half Marathon, Team
Time Trial
Minneapolis, MN
Inline
La Pointe, WI
Inline
Fargo, ND
6/15
Apostle Island Inline Marathon & Half Marathon
7/27
Festival of the Lakes 10 Mile Skate
Centerville, MN
Inline
8/3
Minnesota Half Marathon Inline Skate
St. Paul, MN
Inline
8/24
Rollin’ on the River Inline Marathon
Grand Forks, ND
Inline
9/14
North Shore Rollerski Marathon
Duluth, MN
Inline
4/16 to 28
Midwest Mountaineering Outdoor Adventure ExpoMinneapolis, MN
3/16
END-SURE Sandhills Ultra Run Experience
4/13
Olmitz Miner Adventure Race
Chariton, IA
Adventure
Race
4/27
Mankato Zombie Run
Mankato, MN
Adventure
Race
4/27
END-SPAR Spring Primer Adventure Race
Adventure
TurtleRiver State Park, ND Race
5/4
END-FAR 1 Family Adventure Race
Adventure
TurtleRiver State Park, ND Race
6/15
END-BOB Canoe, Bike, Orienteer
Grand Forks, ND
Adventure
Race
Burnsville,MN
Mountain
Bike
6/20 to 21
Tough Mudder
Somerset, WI
Adventure
Race
Greenbush, WI
Mountain
Bike
6/29
Warrier Dash
Afton Alps, MN
Adventure
Race
Cable, WI
Mountain
Bike
7/13
END-WET Downriver Marathon
Grand Forks, ND
Adventure
Race
St Croix Falls, WI
Mountain
Bike
7/13
Go Commando
St. Paul, MN
Adventure
Race
Hatfield, WI
Mountain
Bike
7/13
Paul Bunyan Extreme 5K
Nisswa, MN
Adventure
Race
Camba Trails in WI
Mountain
Bike
7/20
Dirty Girl Mud Run
Des Moines, IA
Adventure
Race
Mankato, MN
Mountain
Bike
7/20
The Most Amazing Race
Minneapolis, MN
Adventure
Race
Suamico, WI
Mountain
Bike
7/20
MUDMAN 5K
Duluth, MN
Adventure
Race
White Lake, WI
Mountain
Bike
8/2
Savage Days 5K Mud Run
Savage, MN
Adventure
Race
Red Wing, MN
Mountain
Bike
8/10
Muck Ruckus MS Twin Cities
Dresser, WI
Adventure
Race
Lutsen, MN
Mountain
Bike
8/17
MUDMAN 5K
Kimball, MN
Adventure
Race
Eau Claire, WI
Mountain
Bike
8/24
Ngede Challenge 50k Adventure Race
Amery, WI
Adventure
Race
Hatfield, WI
Mountain
Bike
8/24
END-AR24 24 Hour Adventure Race
Walhalla, ND
Adventure
Race
Crosby, MN
Mountain
Bike
9/7
Warrier Dash
Hugo, MN
Adventure
Race
LaGrance, Wi
Mountain
Bike
9/7
Uff-Da Mud Run
Grand Forks, ND
Adventure
Race
Duluth, MN
Mountain
Bike
9/12
Haunted Hay Run
Columbus, MN
Adventure
Race
Mequon, WI
Mountain
Bike
9/14
MUDMAN 5K
Fargo, ND
Adventure
Race
River Falls, WI
Mountain
Bike
9/28
Sajai Foundation’s Amazing Walk
Minneapolis, MN
Adventure
Race
Rhinelander, WI
Mountain
Bike
10/5
END-FAR 2 Family Adventure Race
Grand Forks, ND
Adventure
Race
Superior, WI
Mountain
Bike
10/19
Warrior Waddle
Winona, MN
Adventure
Race
Rockdale, WI
Mountain
Bike
10/19
Papillion Extreme 5K
Papillion, NE
Adventure
Race
Callaway, MN
Mountain
Bike
12/21
END-WAR Winter Adventure Rogain
Maplewood State Park,
MN
Adventure
Race
6/22
Lake Harriet 1 & 2 Mile Swims
Minneapolis, MN
Swim
Mountain
Bike
Minnetonka Challenge - 5 Mile
8/10
Adventure
Race
Boone, IA
Seeley, MN
Great Prairie Open Water Swim
7/27
Mountain
Bike
Adventure
Race
Camba Fat Tire Tour
7/21
Kalkaska to Traverse
City, MI
Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN
9/13
Swim
Lake Harriet, Minneapolis,
MN
Swim
The Iceman Cometh
6/8
Cable, WI
Swim
White Bear Lake, MN
11/2
Mountain
Bike
Chequamegon Fat Tire Festival
Grand Forks, ND
Manitou Monster
Mountain
Turtle River State Park, ND Bike
Gladiator Assault Challenger
9/13 to 15
END-WET 27Mile Red River Marathon
7/14
END-TOMBED 12 hour Mountain Bike Ride
5/18 or
19/13
Mountain
Bike
7/13
10/26
Cycle
9/8
4/27
9/14
Boone, IA
Adventure
Race
Expo
©2013 Twin Cities In Motion. 039-2298a-7
scene in
motion
Clockwise from above: Freeze Yer Gizzard; Lifetime Commitment Day, Lifetime Fitness, Scott
Haraldson; City of Lakes Loppet, Steve Kotvis,
f/go; Valentines Day 5k, Wayne Kryduba courtesy
of Twin Cities In Motion; Freeze Yer Gizzard Valentines Day 5k ( lower center), Wayne Kryduba
courtesy of Twin Cities In Motion; Securian Winter
Run (above center), Laurie Prentice; City of Lakes
Loppet, Steve Kotvis, f/go; Beat the Freeze, Brigid
Thompson; Securian Winter Run, Laurie Prentice.
Run youR favoRite
fall maRathon!
Sunday, OctOber 6
This is the perfect year to run Twin Cities! It’s The Most Beautiful Urban
Marathon in America® for 26.2 good reasons, including mile after mile
of scenic lakes, rivers and tree-lined boulevards.
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One of the top ten marathons in the U.S.
300,000 spectators, 5,000 volunteers and 25 entertainers
Health & Fitness Expo and Pasta Party
Register now at tcmevents.org
08
www.midwestevents.com
April 26-28, 2013
Clockwise from top left: Arrowhead
Ultra, Chris Finch; Securian Winter
Run, Laurie Prentice; Securian
Winter Run, Laurie Prentice.
OutdoorAdventureExpo.com
309 Cedar Ave. So. Mpls.
612-339-3433 MidwestMtn.com
As us. We’ve been there.
100 FREE Presentations / 85 Exhibitors
Everything on Sale! Canoe and Kayak Auction.
Canoe and Kayak Demo. Radical Reels Film Festival
at the store, big-top tents and U of M Campus.
May 11 th, 2013
USATF CERTIFIED
Register online at
www.journeysmarathon.org
or call 800-359-6315
10
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An Eagle River Area Chamber of Commerce Event
Strength Training
for Endurance
Athletes
by Marie-Christine Leisz, DO
If you are a runner or cyclist, you probably spend most of your training time
on the road or trail. You may have heard there is evidence that combining
resistance or strength training with an endurance program may enhance performance. But, what kind of strength training should you do and often should
you do it?
The physiological response to endurance and strength training is very complicated. To simplify, endurance training improves the ability of the heart
and lungs to take up oxygen and pump the oxygenated blood to the rest of
the body efficiently. Endurance activity also trains the Type I muscle fibers
which enable us to perform aerobic – that is oxygen utilizing – exercises like
running and cycling for a long time without fatigue. The Type I muscle fibers
recover relatively quickly, making it possible to train daily.
Strength-training affects the Type II muscle fibers. These fibers make up our
“power” muscles and get bigger and stronger when we strength-train. Type II
muscle fibers utilize anaerobic metabolism to generate energy. This includes
the limited glycogen stores in the muscle among other substrates. Type II fibers can generate a lot of force but fatigue quickly as the metabolic substrates
are depleted. The Type II fibers break down on an elemental level in response
to strength training. That is why we get sore 24-48 hours after strength training sessions. As the fibers heal, they get bigger or hypertrophy and the bigger
equals stronger. We recommend allowing at least 48 hours between strength
training sessions to allow Type II fibers to recover.
To investigate if training the Type II muscle fibers improves performance
of endurance athletes, Linda Yamamoto, PhD, a professor of Kinesiology
at University of Connecticut, searched all articles in the medical literature.
She published systematic reviews of the data entitled “The Effects of Resistance Training on Endurance Distance Running Performance Among Highly
Trained Runners” in the Journal of Strength and Conditioning in 2008. She
published “The Effects of Resistance Training on Road Cycling Performance
Among Highly Trained Cyclists” in the same journal in 2010. There were
not many good articles available but there were enough for her to conclude
that adding traditional heavy weight lifting and sports specific explosive resistance training – AKA plyometrics - to a running program helped improve
running economy, the measure of how efficiently oxygen is utilized during
running.
In the cycling studies, adding strength training to cycling did not improve
performance. But, replacing part of the cycling program with strength training consisting of high-intensity, explosive-type resistance exercises appeared
to result in improved time trial performance and maximal power generated
by the leg muscles.
In addition to the improvement in muscle strength, sports scientists speculate
that strength training improves endurance performance, helping the neuromuscular system function better by making the brain, spinal cord and nerves
stimulating the muscle work faster. It may also “pre-activate” the muscles to
create the right amount of stiffness in the tissues to help absorb shock, store
and return energy. Stiffness is the new “it” concept – more on this later.
Most athletes know how to lift weights. Doing Plyometrics properly may
be less familiar. The type of plyometric, explosive exercises recommended
are jumping, skipping, hopping, bounding and sprinting. These exercises are
higher impact than running and considerably higher impact than cycling. The
downside of plyometrics is that if advanced incorrectly, too fast, too soon,
too intensively, the risk of injury is very high. I strongly recommend a couple
sessions with an experienced trainer for instruction. The exercises should be
incorporated slowly and with any strength training program, allow at least 48
hours of recovery time between sessions.
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
www.midwestevents.com
12
www.midwestevents.com
13
Spring 2013
SHOE GUIDE
Spring time.
The days grow longer and warmer;
the rain, snow and naked trees give way to early
sunrises, blue skies and green leaves. And after a long
winter spent primarily indoors, runners are itching
to head back outside. New runners join the ranks
following New Year’s resolutions, and experienced
runners refresh the worn out footwear that gloriously
accompanied them through miles of training and
racing in the previous year (or the winter).
2013 starts with many interesting new running shoes.
In the past couple of years, we’ve seen new players in
the shoe arena coming up with innovative concepts.
And established brands apply technologies developed
for the past Olympics to the everyday trainers of 2013.
Overall, running shoes are getting better. We took
the most anticipated models out for some thorough
testing. Here are the shoes you don’t want to miss.
By Ruggero Loda
SPRING 2013
NEUTRAL
VALUE
The World Follows.
Skechers
K-Swiss
GOrun 2
Blade Light Run II
Weight:
Men’s
SPRING
20136.6 oz. | Women’s 5.2 oz.
Category: Minimalist
Price: $80
Weight: Men’s 10.0 oz. | Women’s 8.1 oz.
Category: Neutral
Price: $95
www.skechers.com
www.kswiss.com
The second iteration of Skechers GOrun 2 provides a comfortable, well-fitting
minimalist experience that builds upon the strengths of the first version. Designed
for lightweight adaptability, the GOrun 2 is a great go-to shoe for minimalist
veterans and a great “first shoe” for newcomers to the category. With a lightweight,
comfortable and flexible upper, as well as a contoured and adaptive outsole, the
GOrun 2 provides tactile feedback that doesn’t get in the way for a comfortable
and performance-minded run. Weighing a scant 6.6 ounces, the GOrun 2 provides
a responsive ride that feels like it’s barely there. And at a tempting price point, this
shoe is well-positioned to fit into any minimalist runner’s rotation.
This updated version of the Blade Light Run has an overhauled upper that’s seam
free and boasts welded overlays that make it a comfortable and lightweight
neutral running shoe after a slight break-in period. The one-piece midsole/
outsole (constructed from superfoam technology) and Aosta inserts (to improve
durability) keep the shoe fairly flexible and responsive. Wear testers liked the
forefoot flexibility, but found the midfoot area slightly stiffer.
NEUTRAL
MINIMALIST
SPRING 2013
SHOES
DISAPPEAR
Mizuno
adidas
Energy Boost
Weight: Men’s 9.8 oz. | Womens 8.2 oz.
Category: Neutral
Price: $150
www.adidas.com
The adidas Energy Boost is a great choice for neutral runners looking for a fast,
light and soft shoe that fits snugly. The overall feel is extremely soft and cushioned,
with a snug, almost sock-like upper. The sole unit of the Energy Boost is designed
to provide exceptional energy return, which makes for a fast feel. Rounding it out
is a sock-like upper that hugs the foot comfortably, providing a touch of extra
support. During testing, the Energy Boost performed best during faster workouts
on the track or tempo runs.
14
www.midwestevents.com
Wave Rider 16
Weight: Men’s 9.9 oz. | Women’s 8.2 oz.
Category: Neutral
Price: $115
www.mizunousa.com
The latest update to this perennial favorite features the same great cushioning
you would expect from Mizuno, and a flexible Dynamotion upper that places
stretchy material in all the right places. Nothing changes in the undercarriage
from the last version — except that Mizuno found ways to effectively decrease
the overall weight by improving the upper. As a neutral shoe, the Wave Rider
16 provides a bit more support than many of its counterparts. This is due to
an Extended Wave Plate, which decreases twisting of the foot and provides
some support for overpronators. Testers praised the durability of this shoe, and
heavier runners appreciated that the Wave Plate technology maintains some
resilience in the midsole.
INTRODUCING THE LIGHTEST WAVE RIDER EVER.
We’ve designed the Wave Rider 16 to have the best of both worlds: incredible lightness and
the support of Wave Technology. All perfectly balanced so you feel the run, not the shoe.
Experience more euphoric, mezamashii running. Join us at mizunorunning.com.
New Balance
VALUE
890v3
SPRING 2013
Weight: Men’s 9.55 oz. | Women’s 7.65 oz.
Category: Neutral
Price: $110
www.newbalance.com
With the 890 V3, New Balance has made some small tweaks in all the right
places — improving upon the V2 without changing what so many runners have
SPRING
2013Fit is improved by deepening the toe box, troublesome overlays
come
to love.
were moved, and the same Revlite midsole and 8mm heel drop was maintained.
Many runners will find the 890 V3 to be somewhere between a racing flat and
a traditional trainer, and capable of handling tempo work as well as long runs.
Our testers loved the fact that the Revlite cushioning holds up far beyond other
lightweight trainers they’d worn, and that the shoe maintains a perfect blend of
soft but responsive protection.
Kissaki 2.0
Weight: Men’s 9.7 oz. | Women’s 8.7oz.
Category: Neutral
Price: $130
Brooks
T2C Evo
Adrenaline GTS 13
Weight: Men’s 8.5 oz. | Women’s 7.8 oz.
Category: Neutral Performance
Price: $115
Weight: Men’s 11.3 oz. | Women’s 9.4 oz.
Category: Stability
Price: $110
www.scott-sports.com
www.brooksrunning.com
The Scott T2C Evo is a lightweight, well-balanced everyday training shoe for the
performance-minded runner. The new colorway is a striking blue and yellow, and
looks very fast on one’s feet. The shoe’s outsole is made of the brand’s AeroFoam
technology, which provides good cushioning in a lightweight package. Wear
testers found the ride to be responsive yet forgiving, with more than enough
cushioning for heavier runners to use as a marathon racing flat if so desired. All
around, an excellent package for a variety of runners looking for a versatile daily
training shoe or long-distance road racer.
NEUTRAL | RACING
Pearl Izumi
Scott
shop.pearlizumi.com
This award-winning stability shoe offers the same cushion and support that it’s
known for, while adding Omega Grooves and Flextra technologies. These new
technologies give extra flexibility in the underfoot, while still maintaining the
shoe’s durability and breathability. Keeping other technologies of last year’s
model like Brooks’ DNA and Full Length BioMoGo, the updates correct what small
imperfections the Adrenalines GTS 12 had. Testers familiar with previous versions
of the shoe agree this is the best update yet.
Nike
Flyknit Racer
Weight: 5.6 oz. (unisex)
Category: Neutral Racing
Price: $150
As seen on some of the fastest feet in the 2012 Olympics, the Flyknit Racer is
SPRING 2013
Nike’s latest offering in the ultra-performance neutral racer category. Sporting an
intricately woven one-piece upper, the Flyknit Racer promises a supportive yet
adaptable fit by integrating Dynamic Flywire into the lacing tabs for a customized
fit. Underfoot tech includes a Phylon midsole and forefoot Zoom Air unit for
responsive cushioning and quick transition. Nike’s classic waffle-patterned outsole
provides the grip on the road. The Flyknit Racer is only available in men’s sizing, so
women should subtract 1.5 sizes to find a comfortable fit.
Newton
Motion
Weight: Men’s 9.3 oz. | Women’s 7.7 oz.
Category: Performance Stability
Price: $175
www.newtonrunning.com
The Motion is Newton’s stability performance trainer designed for everyday
use and faster-paced training. Characterized by four actuator lugs placed in the
forefoot and a 3mm heel drop, the Motion encourages mid-foot and forefoot
striking. Testers found these lugs noticeable at first, but quickly realized that they
no longer felt them within half a mile of running. However, sore calves often
resulted with an overly quick transition into these shoes. Testers appreciated the
wide toe box and good fit, and a short break-in period was only required due to
some stiffness around the heel collar that went quickly away.
ABOUT THE AUTHOR
Saucony
www.nikerunning.com
For the runner looking for the best of both worlds in a minimum race/train shoe,
check out Pearl Izumi’s Kissaki 2.0 (released in 2012). With a newly designed
seamless upper that gives it a competitive look and feel, the Kissaki 2.0 is light,
springy and sleek enough to race in, but it still has enough padding for daily
training. The 1:1 energy return foam and crash pad keep the shoe resilient and fast,
while encouraging a natural efficient stride.
PERFORMANCE | STABILITY
SPRING 2013
STABILITY
SHOE GUIDE
NEUTRAL | PERFORMANCE
NEUTRAL
Spring 2013
Ruggero Loda is a passionate runner and triathlete with many
years of experience in the running footwear industry. As
founder of runningshoesguru.com (a leading running shoe
review website), he coordinated the testing and reviewing of
hundreds of running shoes in the past several years.
Progrid Guide 6
Weight: Men’s 10.0 oz. | Women’s 8.9 oz.
Category: Stability
Price: $110
www.saucony.com
The Saucony Guide 6 continues to use the same resilient Progrid foam cushioning.
This, teamed up with newly aligned deeper flex grooves and segmented crash pad
in the heel, offers up excellent flexibility while maintaining a smooth, comfortable
ride. A return of the 8mm drop helps promote a more natural and efficient stride,
and a new midfoot saddle brings it all together in a snug package.
NEUTRAL | PERFORMANCE
VALUE
Karhu
Flow3 Trainer Fulcrum
Weight: Men’s 8.5 oz. | Women’s 8.0 oz.
Category: Neutral Performance
Price: $115
www.karhu.com
The Flow Trainer is an excellent shoe for those looking for a lightweight,
responsive ride. Karhu’s trademark is the Fulcrum (a wedge of dense foam in
the middle of the shoe), which acts like a lever designed to propel you forward.
The Fulcrum may require an adjustment for heel-strikers, but mid- and fore-foot
strikers will enjoy the fast, natural-feeling ride.
16
www.midwestevents.com
STRUCTURED | CUSHIONING
SPRING 2013
SPRING 2013
Asics
GT 2000
Introducing the Wave EVO Cursoris.
Weight: Men’s 11.4 oz. | Women’s 9.3 oz.
Category: Structured Cushioning
Price: $120
www.asics.com
Asics debuts a completely revamped edition of its core GT line of shoes. As
the replacement for the GT 2170, the GT 2000 comes in lighter on the foot but
heavier on the wallet. The GT 2000 includes a 10 mm heel-to-toe offset and a less
intrusive Dynamic Duomax support system. Preliminary testing revealed that the
GT 2000 performs quite similarly to its predecessor, with the exception of a more
responsive toe off. The upper fit remains very accommodating for the averagewidth foot that requires pronation control.
THE ONLY MIDFOOT SHOE WITH WAVE TECHNOLOGY.
Experience a transfer of energy with every step for a smoother, more effortless ride.
Start transforming your daily run into a mezamashii run with EVO.™
Join
us at mizunorunning.com. 17
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MINNESOTA
Mankato . . . . . . . May 4
Baxter . . . . . . . . May 18
Edina . . . . . . . . . Sep . 14
NORTH DAKOTA
Bismarck/Mandan . . May 4
Grand Forks . . . . . Oct . 12
WISCONSIN
Madison . . . . . . . May 18
Hartland . . . . . . . May 18
Bellevue . . . . . . . Jun . 1
Cinco Du Mayo
Sprint and Super-Sprint
Duathlon
05.04.13
More than Just a Ride
Tour de Cure
Cycling Event
Jump Starts
a Healthy
Lifestyle
Harvey and her family completed their First Tour de
Cure ride last June. “We had the time of our lives. I
felt so energized and proud to be a part of my company seeing the great turnout we had. The event was
well organized and more fun than I could have ever
imagined. There were riders of all ages, shapes, sizes,
and abilities; I felt comfortable and I realized I can
do this! Even the more avid cyclists in spandex were
so friendly and positive, cheering me on. I also felt
like we were doing right by our son, exposing him
early to fitness and fundraising for such an important
cause. It was seriously one of the most amazing days
of my life.”
But Harvey’s active lifestyle didn’t end once she
crossed the Tour de Cure finish line, it was actually
just beginning. “I left feeling so energized, I was finally ready to tackle my issue with obesity. I knew I
was at risk for diabetes, heart disease and who knows
what else due to my weight and lack of physical activity. Thanks to the Tour de Cure, I knew I could ride
a bike again and enjoy myself while doing so.” The
event had such a great impact on Harvey, the very next
day she signed up to do the Iron Girl Duathlon (run 2,
bike 22, run 2 miles) event later that fall. “I trained
hard and completed it,” said Harvey. “My family was
so proud of me and I couldn’t believe the difference
this physical activity made in my life. I’m no longer
Harvey has a story like many other Tour de Cure rid- obese and I have so much more energy. As a result,
ers: “I had been looking for a way to get involved in I’m forever grateful to the Tour de Cure for jump startstopping diabetes and losing weight; this event just ing my journey to health!”
seemed to be calling my name. So, I bought a new
bike – a kind of fun, funky one I named Betty – and I Whether you would be riding your first mile or your
started riding. My first 4 mile practice ride had me so thousandth, the Tour de Cure has a route for you.
sore the next day! But I kept riding.” Harvey says her Join Harvey and her family on June 1, 2013 at MinTour de Cure training rides led her to fall in love with nehaha Falls. Choose from 7, 18, 27, 45, 62, or 100
the sport of cycling again. She says it was so much mile routes, all fully supported, and enjoy a fabulous
fun, she wondered if she could even call riding her after party at the finish with lunch, music, massages,
bike, Betty, a sport! “When the ride came, I was so Schell’s beer garden, kid’s activities, and more. Register today at www.diabetes.org/twincitiestourdecure.
ready,” says Harvey.
“Riding in the ADA Tour de Cure was quite literally a
life changing experience for me. I’m not exaggerating
in the least; it changed my life,” says Shelly Harvey of
Eden Prairie. “I signed up after feeling a tad coerced
by the extremely effective team captain at my company. I felt it was my duty as an employee who leads
volunteerism for our organization to participate. But
I was afraid. Could I ride a bike? Even 7 miles?” At
the time, Harvey was obese and hadn’t ridden a bike
in 20 years. She didn’t even own a decent bike. “But
I signed up, signed my husband up, and we said with
the addition of our two year old son in a bike carrier,
we were doing this as a family.”
Master Swim
Team
Barracuda Aquatic Club
Bloomington, Shakopee, MN
Jeff Lee
952/884-3703
[email protected]
Fastjet Masters Foss Swim School
12440 Aberdeen St. NE
Blaine, MN 55449
763/398-3399
www.fossswimschool.com
Race DJ for under $300
@FultonPro
www.fultonproductions.com
I Swim Masters Team
6545 Flying Cloud Drive
Eden Prairie, MN
Teresa Briest
612-226-8720
www.iswimllc.com
North Suburban Aquatic Club/NSAC
Year round programs for all ages, including
Masters, mornings & evenings.
Mounds View School District Pools
www.nsmakos.org
Tri Fitness
White Bear Lake, MN 55110
651-426-1919
Vahid Sadrzadeh
651-426-3619
[email protected]
www.midwestevents.com
21
“PFF Rule”™ Fueling Your Body
by Jill Tiffany, CN, CPT
May 11, 2013
www.maxmedals.com
1-800-331-1383
North America’s LARGEST
race number provider
Age
First
Male
City/State
Female
No. 2013
Do Not Pin Stub To T-Shirt
Electric City Printing prints over
2000 miles of Tyvek per year.
YOUR AD HERE
For national
marketplace
Endurance
Sports
Media Group
advertising
information
2.25” W x 2”H
2013
Name
Last
Memorial Park • New Prague, MN
Your Complete Supplier of Custom Medals,
Trophies, and Awards Since 1978.
www.ecprint.com
800.277.1920
28th Annual New Prague Half Marathon
New 10K* • 5K • Kids Fun Run
call Brook Gardner at 541-617-0885.
DuPont™ and Tyvek® are trademarks or registered trademarks of E.I. DuPont De Nemours and Company
Registration is now open!
www.runnewprague.com
Jill Tiffany runs a private practice in western WI
as a Clinical Nutritionist and Certified Personal
Trainer. She has been involved in health education for over 20 years in areas such as coaching
high school athletics, teaching Physical
Education, serving as a consultant for various
athletic teams, and teaching her wellness plan
to corporations. Jill is also a contributing writer
for MinnesotaHockeyMagazine.com and serves
on the Health Advisory board for Supplement
Spot™. More info: JillTiffany.com
Whatever your sport, whether in-training or off-season, every athlete requires three things at every meal/snack: Protein, Fat, & Fiber. Protein
and fat are fuels that the body requires to function properly, while fiber is
important to help maintain proper blood-glucose levels.
Obviously, the amount of fuel needed will vary during training compared
to off-season, but the type of fuel remains the same. If your meal does not
contain these needed fuels, your body will not feel satiated (or ‘satisfied’)
and thus you will still have feelings of hunger.
Protein examples: meat, poultry, fish, eggs, nuts and seeds, beans, legumes,
lentils.
Fat examples: meat, poultry, fish, eggs, nuts and seeds, olive oil, coconut oil,
butter, avocados.
Fiber examples: vegetables, fruit, oatmeal, beans, legumes, lentils
PFF Breakfast Example: oatmeal with almonds and ½ cup blueberries
PFF Lunch/Supper Example: Baked fish with a salad and steamed broccoli
--------------------------------------------------Breakfast Energy Muffins
(makes 6 muffins)
Ingredients
Half Marathon — USATF MN Team Circuit
6 Tbsp oats
6 Tbsp blueberries
6 tsp chopped nuts
4 eggs
1 tsp cinnamon
½ tsp sea salt
1 Tblsp pure maple syrup (or honey)
Directions
Half Marathon — MDRA Grand Prix Race
Preheat oven to 350°; grease muffin tins.
Add 1 Tbsp oats, 1 Tbsp blueberries, and 1 tsp nuts to each muffin cup.
Beat eggs; add cinnamon, salt, and syrup.
Pour egg mixture evenly over muffin cups.
Bake for about 22 minutes till egg is set.
Make ahead and freeze…great for on-the-go moments!
For more information call
952-758-4360.
*A portion of the 10K race is run on a gravel road.
www.midwestevents.com
23
24
www.midwestevents.com
06.15.13
Calling all roadies! If winding, wind-in-your-face
descents and steep climbs make you smile,
this Wisconsin bluff country classic is for you.
lthillfest.com
06.29.13
Head to the North Shore of Lake Superior for
a full weekend of friends, fresh air and MTB.
Choose either the 39- or 99-mile course.
lutsen99er.com
08.25.13
Send off the summer cycling season in style
with this gorgeous, multi-distance fun ride
past lakeshore towns and country roads.
ltgranfondo.com
Life Time Cycle is your source for the Midwest’s best cycling events. Whether you are
a fan of riding fat tires, racing sleek roadies or tooling around on your city cruiser, we
promise a premier experience for riders of every speed and ability, plus a rockin’ post-race
party at every event. Learn more about our full event calendar at EventsbyLifeTime.com
©2013 LIFE TIME FITNESS, INC. All rights reserved. EVMG3135