RacePlayMichiana

R pm
Vol. 4/No. 6
december-january 2014/2015
News for
Sports & Fitness
enthusiasts
RacePlayMichiana
TM
FREE
to YOU from
RPM
ADVERTISERS
Polar Plunge comes to Warsaw
Indiana Special Olympics
chooses W arsaw ’ s C enter L ake
as a 2015 P olar P lunge site .
See Page 7 for Event Preview.
RPM fit for a
gift guide
Ann Moran kicks off the annual gift
guide with her most
recent discoveries.
Shop on for great
gift-list ideas.
OSMC
injury
Q&A
Dr. Ryan
Foreman gives readers an education
on the care and recovery of painful
Plantar Fasciitis.
Lessons from
an ironman
Michiana Ironman
Tim Legge shares his
Just park it!
Local parks have packed their
calendars with affordable family and
couples winter activities.
journey of triathlon
upon return from
October’s Kona .
raceplaymichiana. com
RacePlayMichiana
Hang Time
Page 2
Make Your Season Warm & Bright
Sheri Colan
at Spin Zone said
it best: “Some
people think we
are done for the
season. Oh No!
Dress right and
get out there.”
Truly, with
the technology of cozy,
wet-wicking
cold-weather
athletic wear
Happy, healthy holidays
and luminous
all! Thanks for taking
options of
time to read on...
high-visibility
Run Happy tech shirt from Fleet Feet.
clothing (HVC,)
there is no reason to move your workouts
to the basement.
If I learned anything after talking with
sports retailers throughout Michiana, it
is that visibility is requisite. I like the way
author Greg Kopecky of slowtwitch.com
makes the point:
When my first-grade teacher asked me what my
favorite color was, I didn’t understand when she scoffed at
my answer. “No, Greg, I asked for a color, not what happens
in a rain storm.” Huh? Lightning is a color, right?
We all know Greg was ahead of his
time. He goes on to say, that ‘color’ is how I’d best
describe most of the new cycling and running apparel that
is hanging in my closet.
In addition to HVC, the 2014 RPM Fit
for a Gift Guide is full of holiday ideas for
your own list and the athletes you shop
for. A special thanks to Ann Moran who
once again put on her cushioned
shopping shoes and as shared her
discoveries for RPM readers.
Even warm and reflective
you may still need a distraction from the chill. Got TED?
Non-profit TED is devoted to “Ideas Worth
Spreading.” I start out each of my lone
runs with one of the 10-or-so-minute
talks from the TED app—from technology
breakthroughs to “What Makes a Word
Real?” Here I found a gem I feel all
athletes—and more importantly those
of us living with athletes—should know:
Hangry: cranky and angry due to hunger.
I am very excited to introduce our
first Q&A from OSMC sports medicine
physician Dr. Ryan Foreman who answers
a Mishawaka subscriber’s question about
plantar fasciitis. See page 9, then send us
your question!
Race & Play on Michiana!
Jan Spalding, Publisher
Shop Locally First!
Please stop in, say “hi,” browse, patron and take advantage of the
knowledge Michiana’s local businesses have to share with you about your
sport, fitness regimen and life in general. The businesses listed below not
only support RPM year-round, but continually devote their time, talent
and finances to make possible the incredible sport and fitness events we
all train for and look forward to in Michiana.
Fleet Feet Sports Graphie-Tees
Kruggel Lawton CPAs
Outpost Sports Sunburst Races Fiddler’s Hearth
Indulgence Cafe & Pastry Shop
Memorial Health & Lifestyle Center Spin Zone Cycling
Tour de LaPorte
RPM also thanks our repeating 2014 supporters:
Bar Bici, Beyond Zen, Chet Zawalich attorney at law, Just Add H2O,
Kosciusko Runner’s Association, St. Joseph County Parks, Stone Soup
Promotions and Triumph Fitness & Massage, along with the many events
and businesses that placed ads throughout the year to keep the RPM
wheels turning.
Happy, Healthy Holidays to All!
A bimonthly resource for
sports and fitness news
publisher/editor Jan Spalding
[email protected] 574.220.7771
Copy Editor Jim Meyer
Visit RacePlayMichiana.com
Next issue date FEb.-March 2015
“RPM,” RacePlayMichiana,”“News for Sports & Fitness Enthusiasts”
and the RPM logo are trademarks of Jan Spalding. All rights reserved.
December 2014 - January 2015
editor’s choice
Attention Earth Travelers!
Hat’s—and mittens—off to JV Peacock, celebrating
The Outpost Trading Company’s 40 years in business.
Outpost Sports (as we now call it) has been treating its
e-mail subscribers to a photo montage of memories, from
good times on the slopes at Swiss Valley to three-time
Olympic gold medalist and volleyball great Karsh Kiraly’s
visit to the Grape Road store. Above is JV’s first mail flyer
introducing his new store in the 100 Center, Mishawaka. At
right, my husband Andy with the The Ski skis he purchased
(and from which he will never part) from Outpost in 1975.
sunburst
registration opens!
Black Friday 33% Special
for
Runners/walkers
Registration for the 2015 Sunburst Races opens Black Friday,
Nov. 28. Participants who register on Black Friday can receive up
to 33 percent off regular registration prices for the June 6, 2015
races.
Many new and fun ideas were discussed at the first steering
committee meeting for the 32nd annual running, so stay tuned
to the Sunburst Facebook page and Sunburst website for updates to next year’s
marathon, half marathon, 10K and 5K runs, 5K Fitness Walk and Family Fun Walk
extravaganza.
In addition to its annual $750,000 economic impact to our community,
proceeds will again benefit Memorial Children’s Hospital in South Bend.
sunburstraces.org FB sunburstraces
Mall Food Never Tasted so Good—and Healthy!
Mmmm….have you been to Sassy’s
Soups, Salads, Sandwiches & More at
University Park Mall? Owner Sean
Wojtkowski opened Sassy’s this summer,
featuring a menu that mimics his unique
and healthy offerings at Indulgence Café,
also in Mishawaka. So now—with some
good solid whole-grain & all-natural protein offerings—you don’t literally have to
shop until you drop.
“People have been happy to see a
healthy option at the mall,” Sean said. Like
Indulgence, Sassy’s made-to-order menu
items are created with organic vegetables
and all-natural meats.
The only real difference might be the
name. Why? “Because,” said Sean, “I heard
from many that people are not able to associate the offering of such healthy food
with the reputation Indulgence has built
on the pastry side of the business.”
So Sassy’s it is—only after Sean and
wife
Stephanie
were trying
to think
of a name
that used
their two “s”
initials. In the conversation he offhandedly mentioned she was sassy—
“. . . and the next thing I knew she was
handing me a napkin with a logo on it.”
Editor’s Note: Sean has contributed several Indulgence
recipes to RPM over the years. Visit the new Recipes tab on
raceplaymichiana.com for the Indulgence Chicken Chipotle
Wrap recipe—a favorite at our house!
Page 3
Fit for A Gift
Multisport GPS is here! For
those who want to track their
times, distances, heart rate
and much more, give the gift
that keeps you on track, a
Garmin! The new 920XT can
be used for running, cycling
and swimming. It provides
estimated VO2 max as well. If
you need to narrow it down
to one piece of gear, this is it!
Apple will have a
tough time
topping
this!
Fun new ors of
l flav
seasona found for
be
GU can et Feet. Try
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$10 at F Carmel
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Ro
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tto, Salt
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elo
Waterm mel. I
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all
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Root Be
Protect your eyes! This gear gift is for
that really special someone, since the
price can be upwards of $500. Rudy
Project sunglasses are available with or
without a prescription at Eye Site
Optical in Mishawaka. I love my Rudys!
These tried-and-true glasses have
withheld daily runs for six years (yes
that’s right six years and some 14,000
miles. If you want stylish, durable and
sporty glasses that can be worn for a
variety of sports from running and
cycling to golf and tennis, stop by Eye
Site on Main Street.
‘Tis the
season to be jolly
and start shopping
for that special fitness
enthusiast on your list. Here are
some new gadgets and gear to
dismiss the old tried-and-true
fitness-focused gifts—I don’t
know any athlete who has too
many pairs of running tights
or packets of GU!
December 2014-January 2015
Cozy reversible Lulu
tights—handy for
college students who
have trouble getting to
the washing machine.
By Ann Amico Moran
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up aw
ards.
Everyone
likes a foam roller—truly,
everyone needs a foam roller . . . or two. Keep
one at home and one at the office to help roll out tight
muscles. Stop by any Michiana running store to give it
a roll and try out different varieties—knobby, smooth,
short or long. Then go to the raceplaymichiana.com
website and read Dan Vukmirovich’s foam rolling
article demonstrating key
deep-tissue stretches.
Lululemon is here! This trendy, wonderfully
comfortable fitness workout line goes from running
errands to just running—or whatever your workout of
choice may be. And now it is available at Beyond Zen
in Heritage Plaza, Granger. This line is more expensive than others but offers unique pieces made with
high-quality construction. Perfect for that female
special someone on your list! The line also offers men’s
fashions and cozy technical gear.
Infinit Performance Nutrition,
this is a product designed by
athletes for athletes. As a
consumer you can customize
the formula right for you.
Either use a pre-made formula
or dial in the amount of
calories, protein, amino acids
or caffeine you like. Visit
infinitnutrition.us for more
information.
If you want to be jolly without the
jiggle this holiday season, visit
Elizabeth Cycling Center in St. Joseph
MI. Passes can be purchased and
make great gifts for beginner to avid
cyclists looking for a fitness alternative to winter cycling. Elsewhere, the
CompuTrainer Center @ Outpost in
Mishawaka and Innovative
Endurance in South Bend offer the
same bring-your-bike and ride
training programs.
Page 4
December 2014-January 2015
Fit for A Gift
Shine On! Nothing is hotter this year than the cool look of ride, run and walk safety gear.
The technology and resulting effect
behind this year’s literally eye-catching
reflective gear is just plain cool, agree
Michiana bike and run shop owners.
With the application of any light, “Bam!
There you are. They are not going to
miss you,” said Sheri Colan at Spin Zone
in Granger.
“The majority of motorists who
hit a cyclist or runner say it is because
they just didn’t see them,” said Steve
Peterson, owner of Two Rivers Running
Company in Elkhart and the Elkhart
Bicycle Shop. Steve rides in reflective
gear and bright colors day and night—
and keeps his young children clad in
the same.
The new look is brighter and more
covering than ever, from helmet to
heel. Affordable USB rechargeable LED
light gadgets brighten the outlook for
finding the perfect gift.
Admit it—new technology is just
plain fun, agree Michiana shop owners.
The USB rechargeable
Zephyr Fire flashlight is
handy for walkers and
runners. The heel has a
red flash for dual visibility
and there is also a built-in
emergency alarm. ($45)
At $25 each, these
bright lights clip
anywhere on the
bike and are USB
rechargeable.
The lightweight Nathan
Light Spur attaches to
the heel with a strobe or
flash completing head
to toe visibility. Powered
by a watch battery with
100-plus hours.
Shedding Light on Visibility
Inspired for,Engineered by Women
Engineered, designed and manufactured by
women, the LIV/Giant Inspire collection at
Spin Zone is all about giving women
everything they need to start enjoying the
cycling lifestyle.
Michiana’s running and bike shops have a great variety of new reflective and safety gear items in store.
Stop in to check out and try on what fits your style best.
Store it on a Stand
Look Mom, No Flop!
Don’t hang it up! Inspired by the stands
originally crafted for high-wheel bicycles, the
Raptor bike stand uses the weight of a modern
bicycle to press downward and cause the two
wings to come up and grasp two sections of
the rear tire. The three points of contact firmly
hold the bike upright.
The Raptor, made in Michiana by Amish
craftsmen, comes in a variety of colors and
widths to accommodate the tires on road
bikes, mountain bikes and hybrids. Go to
bicycledisplays.com.
B E R R I E N
Before and After the light:
Left, the Sugoi Zap bike jacket
shows the revolution of
reflective gear. At
a close look, the
coat is covered
in fully reflective
pixels for high
visibility in lowlight conditions. Spin
Zone carries both
men’s and women’s of
this fully waterproof
coat with drop tail in the back for
splash coverage and rear zipper
pocket. Right, more of the Sugoi
Zap line in cycling shoe covers.
Bottom right, walkers especially may
take to the Nathan reflective water
bottle, said Steve. Bottom left, top
off your gift with a pair of
reflective bungee laces.
OK, a little creepy, but this fleece hat from
Lowe’s for $20 has the lights built in—no
heavy, floppy light case! The LED beam
shows every pothole along the way. Buy
now. They can’t stock them fast enough.
C O U N T Y
Get outdoors this winter for
fitness and fun!
Berrien County Parks offer cross-country
skiing on groomed trails at Madeline
Bertrand and Love Creek County Parks.
Equipment rentals and night skiing
available. For more information:
www.berriencounty.org/parks
For the Boy Scout in You
For those who like to have it first, check out
the Rescue Me Balloon, a super-compact
emergency distress signal that launches 150
feet in the form of an LED balloon. Emitting
a beacon of light visible for a two-mile
radius and lasting up to one week, Rescue Me
Balloon acts as a distress signal when lost,
stranded or injured. This product is just being
introduced to the market so keep an eye on
rescuemeballoon.org.
P A R K S
Page 5
December 2014-January 2015
Fit for A Gift
Don’t Stop Running
Athletically
The Timex Move x20
is really a fun new gadget
for runners and walkers
especially, said Brett Albers
of Feel Feet in Mishawaka.
At $130, this activitytracker- plus-smart watch
lets you log workouts, track
all-day activity and monitor
sleep time and quality. It
even pairs with your smart
phone to get texts on your
wrist, set goals and discover
activity patterns.
Tech
Gifts that pair with your smart phone continue
to make texting, counting and collecting data
on the run or ride just another part of the
training day.
Keep Your High-Tech Simple
A Swim Coach In Your Ear
Called the
world’s
first virtual
swim coach,
Xmetric is a
wearable/
waterproof
device that
attaches to
the back of
the goggles
to give a
swimmer
real-time audio feedback on the
number of laps, lap time, quality of
kick turn and more. Learn more at
xmetrics.it.
heart rate, calories burned, steps,
distance, active time
and sleep stats to
your phone so you
can track overall
The New Balance VIA Slim
Pedometer counts calories
burned, calculates total
distance and reports your
average and maximum
speeds. There is also a workout memory feature and
exercise timer, says Granger
New Balance manager Mike
Norton. You can wear it anywhere or
even keep it in your pocket. And if you
are ready for the next step up...the
New Balance Bluetooth-ready LifeTRNr
Sync Fitness Monitor Watch transmits
health. And while
you are at it, toss in a
pair of touch-screen
capable gloves, just in
case you simply want
to answer the phone
while on a walk or run.
Age Appropriate Hot Wheels
Ken started out making high-performance bike wheels for his friends
and that eventually grew into needing
a storefront, said Ken’s wife Shelley
Glick. There was a point where
manufactured wheels from the big
companies took over the industry and
Ken cut back on his craft. But today’s
cyclists are looking for something
different and unique, said Shelley.
“And the hand-built wheels last longer.
We stand behind them with a lifetime
warranty.”
The wheels feature top
components and are built to exacting
tolerances including spoke tension.
“Just pluck the spokes as you
would a guitar string and listen to the
exact same pitch from each and every
spoke in the wheel.”
Ken Glick is bringing back the art of highperformance hand-built wheels at Proform.
Ken Glick, owner of Proform Bike
shop in South Bend, is bringing back
the art of hand-built wheels—the
product that spurred him to open the
store in 1985.
Jewelry Artist
Adds A Touch of
Cycling to Shop
574 Cycling
member Ali
Oesch’s shop, Ali’s
On the Boulevard,
is dedicated to
showcasing her
unique jewelry
creations and
women’s fashion
Fun cycling-decor gift accessories. Still,
she couldn’t help
ideas like these
but spin in a few
ceramic pieces and
doormats are available stylish cycling
merchandise for
at Ali’s on the
her new store’s
Boulevard in downholiday offerings.
town South Bend.
Black Friday Savings
Your Local
Watersports Authority
20% Off
gift certificates
Just mention this ad!
Visit our Website
for Details
M i c h i a n a ’ s G o -T o
for
Triathlon l SCUBA l Swimming
3522 Grape Rd. Mishawaka, IN
(574) 252-5929
TriumphFitnessandMassage.com
1-HOUR MASSAGE
NEW!
Barre & Group Fitness Classes
Isagenix Nutritional cleansing
n
n
Massage Therapy
and
Fitness Training Needs
Gift Certificates l SCUBA certification
justaddh2o.us.com l 574.217.7724
17911 SR 23 l South Bend, IN
Just north of the Ironwood Martin’s Plaza
Page 6
n Runs/Walks
Race & Event Calendar
n Cycling n Triathlon/Swimming n Adventure n Trail Run n Mountain n Kids Event
november
february
may
11/27 Turkey Stampede 10K run, 5K run/walk,
1.3-mile walk
North Side Gym, Elkhart, IN
stonesouppromotions.com
2/7 Hokum Karem Prediction Run
Oxbow Park, Elkhart, IN
2rrc.org
5/9 Silver Mile Run for Education 5K, 10K
Penn High School, Mishawaka, IN
phmef.org
11/27 Thanksgiving Day Run 10K, 5K run/walk
1-mile fun run
Niles, MI
nb-ymca.org (See ad page 9)
december
12/6 St. Nick 6, 6K Run, 3K, Run Run Rudolf .06K
South Bend, IN
stjoeparish.com
2015
3/7 Sarah Strong 5K
Downtown Elkhart, IN
sarahstrong.org
3/14 2RRC 6th Anniversary Prediction Run
Oxbow Park, Elkhart, IN
2rrc.org
3/8 Melting Mann Dirt Road Challenge
Jones, MI
meltingmann.com (See ad page 7)
june
6/6 Sunburst Races, Full & Half Marathon, 10K, 5K
runs, 5K Walk, Family Fun Walk
South Bend, IN
sunburstraces.org
6/13 Randy Miner Memorial Country Run
4- and 1-mile runs
Heritage Park, Etna Green, IN
FB Randy Miner Memorial Country Run
july
7/25 Urban Adventure Games
South Bend, IN
urbanadventuregames.com
august
1/10 Poker Run
Oxbow Park, Elkhart, IN
2rrc.org
4/18 Colors for Kids 5K CC trail course
Brandywine HS, Niles, MI
nilesserviceleague.yolasite.com
8/21-23 Tour de LaPorte Runs, Walks, Rides
LaPorte, IN
tourdelaporte.org (See ad page 8)
1/17 Frigid 5K
Downtown Niles, MI
nilesf5K.com
4/25-26 Indiana Trail 100
Chain O’Lakes State Park, Albion, IN
indianatrail100.com
save the date
JUNE 6 2015
september
9/13 Bike Michiana for Hospice
St. Patrick’s County Park, South Bend, IN
bikemichianaforhospice.org
Wanted
april
8/15 Running Wild 5K, Wacky Scavenger Hunt
St. Patrick’s County Park, South Bend, IN
sjcparks.org
All are welcome to join Fleet Feet Sport’s
two new running groups:
n 5K group runs the Notre Dame campus on
Wednesdays at 6:30pm from Mulligan’s. All
abilities are welcome to run then recover
with food and drinks after.
n Trail Runs every Sunday morning on local
trails. Watch the Fleet Feet Facebook page
for more information.
Dates
New Year’s Day Frigid 5K
Kosciusko County YMCA, Warsaw, IN
kcymca.org
2/21-22 Maple Leaf Indoor Marathon
Goshen College, Goshen, IN
mapleleafmarathon.com
Group Campus & Trail Runs
Race
january
2/14 Frosty 5K & Mitten Mile
Downtown Elkhart, IN
stonesouppromotions.com
march
12/6 Spruce Scoot, Half Marathon, 10K, 5K
Eby’s Evergreen Plantation, Bristol, IN
stonesouppromotions.com
December 2014-January 2105
RACE
DIRECTORS!
Contact us for your free
listing in the
2015
RPM
Race & Event Calendar
Debuting Feb.-March issue
raceplaymichiana
@sbcglobal.net.
“Do something great for your
mind, body and spirit...
REGISTRATION OPENS
BLACK FRIDAY, NOV. 28
marathon* • half marathon • 10k run
5k run • 5k fitness walk • family walk
sunburstraces.org
benefiting:
Media sponsors:
* Boston Qualifier • Marathon & Half Marathon USATF Certified.
...go outside and get some
fresh air.”
JV Peacock
Page 7
Winter Race Previews
December 2014-January 2015
Bold for the Cold Area Events Take on Whatever the Day Brings—and Embrace It
Freezin’ for a Reason
ZLOOVWDUWDQG½QLVKDWWKH
w Warsaw YMCA at
ariners Drive Warsaw, IN 46582.
ll be a new course!
Starting December 1
we will be here
START YOUR
NEW YEAR
RIGHT
Left: Last January’s Niles Frigid 5K runners kept a steady pace alongFrigid
the St. Joseph
5k River while about a
month later 2014 Frosty 5K runners toughed out snowy 6-degree temps in Elkhart.
January 1
1.1.15 Frigid 5K
Warsaw, IN l kcymca.org
WARSAW— What a way to start the new year! This is a
timed race for all ages, with the start/finish at the brand
new Parkview Warsaw YMCA on Mariners Drive. With
the new facility comes a new route, so stay tuned to the
website for more information.
Age-group awards will be given and post-race chili will
be served.
1.15.15 Frigid 5K
Downtown Niles,
MI l nilesf5k.
com
NILES— Take a run along the St. Joseph river in
January. Starting in downtown Niles, this outand-back picturesque river run is followed with warm chili, cookies and an age-group
awards presentation. Information will be updated soon on the nilesf5k.com website,
says race director Chris Pawielski of Inertia Cycleworks. In the meantime visit the nilesf5K.com website map page for course information.
2.14.15 Frosty 5K and Mitten Mile
Studebaker Park Pavilion, Elkhart, IN
stonesouppromotions.com
ELKHART—Plan a special Valentine’s date with a walk or run
in the park. Enjoy the log cabin base and post-race fire to
help you thaw out after the run.
McAllen Strike will be out to MC and spin the tunest.
“It’s a gorgeous path in the woods—quite the hidden gem,”
said race promoter Paula Turk of Stone Soup Promotions.
“It can’t get any colder than it was last year, and honestly, it
was a blast.” There will be finisher mementos for all who brave the cold and age-group
awards will warm the heart and hands.
Downtown Warsaw’s Center Lake will host a 2015 Polar Plunge, one of 14 exhilarating statewide
plunges held by Indiana Special Olympics. Upper right, 1st- and 2nd-place costume award winners
at a 2014 Polar Plunge. Let’s show them what we’ve got Michiana!
2.21.15 Warsaw Polar Plunge
Center Lake, Warsaw, IN
soindiana.org
WARSAW—Sure, there will be ice on the
lake that Special Olympics organizers
will have to cut through, but that’s just
another chilling detail of the event, said
Buzz Lail, organizer for the first Warsaw
Polar Plunge.
The event is coming to downtown
Warsaw’s Center Lake on Saturday, Feb.
21, with the plunge beginning at 12:30
pm. Indiana Special Olympics athletes
are not the only beneficiaries from the
statewide event, participants dress up,
get pumped up and enjoy the
challenge.
“We do 14 of these in Indiana every
year,” said Buzz, who is excited to
introduce the event to Michiana. “We
do them safely and have the experience
to do them right.” Law enforcement
Torch Run workers work with each
community’s public safety personnel to
provide everything from dive teams to
traffic control.
Those who want to jump into the
icy waters agree to raise at least $75,
with many raising more for the cool
privilege. It is a unique opportunity for
individuals
and organizations to
support their
local Special
REGISTRATION OPENS AT 10:30AM.
Olympics
athletes and have a story to tell.
“All proceeds from this event
benefit Special Olympics athletes in
your community, giving them the
means to train locally and to compete at
the state level in a number of
Olympic-type sports,” Buzz said.
And what fun it is. Many
participants wear elaborate costumes
for their plunge, competing for the best
costume award at the After-Splash Bash.
Awards will also celebrate most money
raised along with group, team, sponsor
and volunteer recognition.
Special Olympics Athletes participate in the sports programs without
charge. However, Buzz said, if they
plunge they too are required to raise the
minimum of $75.
Visit the Indiana Special Olympics website:
soindiana.org and follow the Polar Plunge link.
Questions? Contact Buzz Lail,
[email protected].
3/8/15
REGISTER NOW
for the 2nd Annual
Melting Mann
gravel and dirt road bike race
through Cass County
in Southwest Michigan
M E LT I N G M A N N . CO M
Page 8
Race & Train
December 2014-January 2015
Keeping Warm Those in the Know Tell You How to Go—It’s All About Layers
Winter Running/Walking
Fleet Feet manager, Brett Albers, gives RPM readers a go-to guide for comfortable
winter running/walking
APPAREL Staying warm in cold weather calls for layers!
For your core: start with a base of a breathable tech
fabric and then add layers as needed depending on the
temperature. Some days you will need a waterproof
or wind-proof outer layer as well. For your lower half,
thermal tights are a great way to keep your legs warm
and are still flexible enough to run in!
ACCESSORIES
Winter is no time
to slack on accessories!
Compression
socks/sleeves will
also offer warmth. An ideal outer layer for runners or
Arm warmers, hats walkers is a reflective, windproof/
and gloves are es- waterproof lightweight jacket
sential to keeping like this Asics Storm Shelter coat,
you warm during says Brett Albers of Fleet Feet,
cold weather
Mishawaka.
months. Colder
months also bring
shorter daylight. This calls for reflective gear to
Compression sleeves serve a dual
help you be seen and stay safe!
purpose of promoting circulation and
Staying safe on ice and snow can be tricky.
protecting against cold. Once you warm Traction aids such as YakTrax and Ice Trekker can
up, just roll ‘em down.
help you stay grounded.
SHOES Love running and walking in the snow but hate wet feet? Gore-Tex™ lined shoes
are the answer. These will keep your feet dry, warm and still offer high breathability.
Ready for Anything
By GARY ANDERT
Outpost Sports, Mishawaka
I truly understand that there are two
types of winter people—those who just
tolerate the challenges of cold, snow
and slippery driving and those who
embrace winter for the joys of sports.
To dress your body to stay warm and
dry, start at the bottom with a pair of
Merino wool socks. Your choice of winter
footwear should have considerations for
insulation, waterproofness and sole grip.
Ugg sheepskin boots, Sorel and The
North Face all offer insulated boots that
will get you from car to office or snow
blowing your drive to walking the dog.
Cover your legs and torso with
Merino wool or quality synthetic long
underwear as your base layer. Forget
cotton. Cotton does not insulate or wick
moisture.
Your outer layer of protection
depends on what you are going to
be doing. For
activities such as
skiing, snowshoeing, shoveling and dog
walking, dress
in layers. For a
more lethargic
out-of-doors
situation such as
sitting on a cold
seat watching a
People rediscovered mittens football game
in the midst of last year’s
or waiting
Polar Vortex. If that doesn’t for the fish to
do the job, add a battery for bite while ice
extra volts of warmth!
fishing, you’ll
need to bundle up with a much more
insulated coat.
Mid-layer choices may be of
synthetic, wool or down insulation. It’s
not always true that thicker is warmer.
Today’s micro-fiber insulations such as
Coreloft and Primaloft offer superior
warmth to thickness ratio.
When it comes to to down insulation, the numbers refer to the quality of
down.
Fiddler'sAd_BenefitWalk.indd 1
For the mountains and here at home, John
Lehman, a 40-year patron of Outpost Sports,
took the layered approach this year by
adding the thinner down garment for warmth.
Then a Gore-Tex waterproof/breathable
membrane is still the gold standard for final
protection, said Gary Andert.
An 800-weight down parka is warmer
than a 550-fill weight parka. Although
there are new choices of down parkas
with a waterproofing treatment, today
most down garments are for layering
purposes vs. outerwear since most
will not insulate when they are wet.
Gore-Tex remains the gold standard
for protection when it comes to that
important waterproof/breathable
top shell.
n With the harshness of last winter,
people happily rediscovered mittens.
nEven with a parka hood there are times
when a stocking hat is still recommended because it fits closer to your
head and keeps in the warmth.
n Still shivering? Battery-operated
gloves, mittens and boot insoles may be
what it takes. Recall the three Polar Vortex’ of 2014? Don’t forget the facemask!
Your task is to stay warm, dry and
protected from the wind. Dress appropriately and you will have no reason to
hibernate—and you may find how to
play in the snow!
5/10/12 9:10 PM
Page 9
December 2014-January 2015
Q&A
with OSMC
My 23-year-old son recently started
running but was a bit too aggressive
and has begun to develop plantar
fasciitis. He wants to get a boot but I
am wondering if that is the best way to
proceed. Also, can he continue to run?
Katy, Mishawaka
By RYAN FOREMAN, MD
OSMC sports medicine specialist in
non-surgical treatment
Katy, I normally don’t use a boot
for plantar fasciitis, especially when
it is acute onset such as his. Plantar
fasciitis is caused by repetitive microtrauma, common in people who have
just started a workout routine or who
have upped their frequency and/or
increased their distance.
In a classic case, the area around
the heel and arch of the foot stiffens
overnight and thus tends to be most
painful in the morning. As the day
goes on the fascia stretches out and
feels better.
With these patients I first suggest
morning stretches and massage by:
n rolling a golf ball under the
affected foot or better yet,
n provide massage and ice by rolling
the foot on a frozen water bottle.
It is also important those struggling
RacePlayMichiana thanks the sports medicine physicians and surgeons at OSMC for offering to answer readers’ injury-related questions.
Dr. Ryan Foreman, a specialist in non-surgical sports medicine treatment, provides a multi-level answer to acute-onset and chronic plantar
fasciitis pain. Send your questions to [email protected].
with plantar
fasciitis to
wear comfortable tennis
shoes (with
or without
an overthe-counter
orthotic or
heel cup)
for comfort
throughout the day. (No bare feet.)
Generally, in someone who has
recently begun an exercise routine,
I tell them to try relative rest—they
can run, but not through sharp or
worsening pain. For example, someone training for a marathon doesn’t
have to stop running, rather reduce
runs to a pain-free level. For those
who cannot tolerate running at all,
it is a good time to supplement with
swimming or cycling for a little while
to maintain cardiovascular fitness.
With stretching and relative rest,
most acute flare-ups will resolve.
Beyond the Acute
Now, if it is a case where someone has had the condition for a while,
it usually indicates degeneration in
the fascia and may not resolve with
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“In a classic case, the area around the heel and
arch of the foot stiffens overnight and thus tends
to be most painful in the morning.
First defense for acute-onset plantar faciitis is morning stretches,
wearing comfortable tennis shoes (with or without orthotic or heel
cup) throughout the day and relative rest from running.
the above suggestions. A next-step
for this situation may be a cortisone
shot and more time off the foot.
Further, they might be a
candidate for a minimally invasive
office procedure called FAST (Focused
Aspiration of Scar Tissue). Here, we
numb the area and use ultrasound
to visualize scaring and degenerative tissue while guiding a special
needle tip to the affected area which
then breaks up this abnomal tissue,
allowing it to be removed through
the needle.
This is a fascinating procedure
that was developed at Mayo Clinic in
collaboration with a company called
In chronic cases, a
minimally invasive
office procedure
called FAST can be
used to remove
degenerative tissue
from the faciitis.
Tenex. For years, this technology has
been used by eye doctors to remove
cataracts. They then discovered the
exact frequency of sound waves that
would safely break down damaged
tendons and fascia while leaving
normal tissue unharmed. While this procedure is helpful
for those who have struggled with
plantar fasciitis for a long time, most
people don’t need to go that far—
ice, stretch, comfortable, supportive
shoes and dial down the activity,
then increase more slowly to avoid a
re-occurrence.
Your
Running
Resource
Race Timing
(Ultra High Density RFID)
Race Directing
Assistance
with
Fund-raising
Coaching
Train to Compete in a 5K or even a marathon!
Certified techniques n Walk or Run events n Nutritional Help
KRA is a 501(c)(3)
We welcome
volunteers & donations
574.268.1007
Page 10
December 2014-January 2015
The Feast of Seven Fishes
“The feast is a lot of work and takes considerable planning, but it’s
great fun for anyone who loves to cook.”
Appetizer
Buffet
lGin Oyster
Shooters
(gin-soaked oyster,
lemon wedge, &
cocktail sauce)
lSmoked
Trout with Egg,
Capers, Onion,
Lobster consommé
& Pumpernickel
with skewered lobster Bread
nugget.
lAssorted
Cheeses, Fresh Vegetables, & Crackers (fish
crackers for the grandchildren!)
lCaviar (I count this as a fish)
At the Table
1st Course Sea Scallop Tower with Pesto,
Sautéed Spinach & Sunny Side Up Quail
Egg
2nd Course Ginger Shrimp with Water
Chestnuts, Sweet Red Bell Pepper, & Crispy
Lettuce
3rd Course Lobster Consommé with Skewered Lobster Nugget
4th Course Baccala Balls over Gnocchi with
Mushrooms, Fresh Tomato & White Wine
Sauce
Pallet Cleanser Lavender Sorbet
Main Course Poached Halibut with Dill, and
Sautéed Radishes & Peas
Dessert Crab Cake with Lemon Chiffon,
Fresh Persimmon Slice & Pistachio Gelato
By CAROL MEEHAN
Owner Fiddler’s Hearth and soon-to-be-open
Tapastrie, South Bend
While it can be difficult to keep
to a healthy diet during the holidays
with so many luscious temptations, the
Feast of Seven Fishes is an over-the-top
experience that can be relatively
guilt-free with a little effort. Being a
seafood lover, I was thrilled when I
discovered this wonderful Italian
Christmas tradition.
It is generally believed that the
Christmas Eve tradition of the seven
fishes represents the seven sacraments
of the Catholic Church. The “rules” are
simple: There must be seven different
kinds of fish represented with no other
forms of meat on the menu.
I usually try and knock out three
fishes in the appetizer spread before
we sit down at the table. That leaves
me with four fishes to work into the
dinner courses. Because this is a feast
that typically results in a marathon of
dishes, it is important to plate each
course and keep the portions small
or your guests won’t make it to the
seventh fish.
It also helps to reduce or eliminate
OSMC
A 40-year track record
of keeping Michiana athletes
in the race.
OSMC’s team of physicians and
athletic trainers treat sports injuries
every day. So when an athlete is injured
we’re ready.
Our participation in Michiana athletics
started more than forty years ago and
that tradition continues today, driven by
a commitment to delivering the most
advanced sports medicine services
available in the region.
&MLIBSUt.JEEMFCVSZt/BQQBOFFt(PTIFO
www.osmc.com
the starch sides, cream sauces and
cheese (an unacceptable pairing with
fish according to traditional Italian
cooking.) Two other traditions to try
and include are baccala (salt cod) and
some form of pasta. Following is my
menu for last year:
It was great fun to include the
grandchildren in the fish counting
as the meal went on. Portions were
kept very small. For example: The sea
scallop tower was one large sea scallop
sliced through the middle and filled
with sun-dried tomato pesto. A smear
of the pesto on top “glued” down the
quail egg. And the bed of sautéed
spinach kept the scallop from sliding
around the plate. In the end, this dish
kicked off the dinner with the colors of
the Italian flag just for fun.
The feast is a lot of work and takes
considerable planning, but it’s great
fun for anyone who loves to cook. We
are opening—a wine and tapas bar—
with a partner in early 2015 and will
feature a menu primarily made up of
Mediterranean cuisine.
If you don’t want to take on this
menu in your home, look for a Feast
of the Seven Fishes event around the
holidays in 2015 at Tapastrie.
JOIN
RPM’s
mailing list
for weekly event
and fitness
news updates.
E-mail Us
to join in
the fun.
raceplay
michiana@
sbcglobal.net
Visit
the
newly designed
raceplaymichiana.com
website for news,
fitness resources and
the updated
RPM Race & Event
Calendar
Page 11
December 2014-January 2015
Lessons From Beyond the Ironman Finish Line
So what’s it like to race in Kona? It’s hot, windy and daunting really—but it is a place
like no other on a Saturday in October. This year there were athletes from 68
countries represented. From Challenged Athletes to the Pros and all of us Age Groupers
in between, simply sharing the same course is a privilege . There is an unspoken bond
scripted in the countless hours of training and numerous sacrifices made to have the
honor of being on this stage. Is it all worth it? You better believe it.
By TIM LEGGE
When I entered my first triathlon I
didn’t know what I was getting into.
I just knew I wanted to experience
something big. The allure of the sport
was compelling. I was in my 30’s looking to regain my collegiate fitness, find
a balance between work and play and
define new goals for a healthy lifestyle.
Some years ago a friend shared
this quote from an anonymous author:
“Without dreams, there is no reason
to work hard, without hard work there
“The atmosphere permeates your
soul with an energy unsurpassed.”
Faster Means New Boundaries—I took
a new approach and hired a coach.
In this sport learning never ends. I
learned the body is capable of
extraordinary strength and
endurance—you have to be willing to
push yourself to new levels. Having a
coach taught me what hard training
actually was. The work paid off. In
my 2004 return trip to Lake Placid, I
dropped 40 minutes from the previous
year and was rewarded with my first
trip to Hawaii. A new best time of 10:09
had me feeling on top of the world.
Enjoy the Moment— From July to
is no reason to dream.” I have often
reflected on these words, especially as
they relate to my journey as a triathlete. My dream has been the Ironman
(as in Hawaii) which has been a journey
and a destination.
As I think about the 12 Ironman
events I’ve done, each one has
provided insightful lessons that have
had a significant impact on my life as
an athlete and person. Here’s my
commentary on each:
Fear Nothing—Don’t be afraid to sign
up (for anything). It may lead you into
the journey of a lifetime. As a result of
diving into this sport, I have traveled
to some beautiful places and more
importantly, have met some of the
most amazing people. At age 35 my
first iron-distance race was the Great
Floridian in Clermont, Florida, in 2000.
My time of 11:24 was pretty good for a
first attempt.
Success is Not Easy—In July of 2003 I
went to Ironman Lake Placid to qualify
for Kona, my first official attempt. Although I believed I had prepared well,
qualifying did not happen. While I finished in a respectable 10:50, it was not
nearly enough to earn a coveted slot to
Hawaii. I had many more dues to pay.
Having a Plan B is a Good Idea—
Chasing a dream means putting in
the miles and understanding what it
means to compete well. My desire to
make it to Hawaii met with the reality
that I was still a rookie. Then in the
fall of 2003 I went to the Panama City
Ironman in Florida, as a back-up plan to
keep motivated and learn more about
competing at a higher level. A finish
time of 10:39 had me feeling on track
and even more inspired.
October 2004 the smile on my face was
ever-present. There’s no place like Kona
for a triathlete. Being able to compete
on this stage is an honor not to be taken for granted. This is where the best
in the world come to give all they have
for the glory of the most magnificent
finish line in sport. It is both humbling
and powerful, only fully understood in
the sweat earned under the Hawaiian
sun. At 39, my finish time of 11:35 was
my slowest of all, but sweeter than any.
The Unexpected Will Happen— In Sep-
tember 2005 at IM Wisconsin, no one
prepared for temperatures to climb
into the 90s. Emotionally, I went from
the thrill of Kona in my previous IM to
the rejection of not qualifying again.
Only years later can I reflect with pride
on my 11:23 finish—just getting to the
line was all that mattered. A return to
Kona would have to wait.
If You Want Something Badly Enough,
It will Happen—Mentally I needed a full
year to get over
Wisconsin, but I missed the pursuit and
routine of preparing for an IM. I went
back to Lake Placid, my favorite venue.
In a year that was time-constrained
as a new parent and tethered to work
commitments, I knew I’d have a tough
time matching my 2004 performance.
I was solid through the swim and bike,
but on the run I was on a mission. I
pounded out the miles with everything
I had and in the end finished with a
3:37 marathon, enough for an overall
time of 10:22—and the final qualifying
slot to Kona. Aloha! (Or so I thought).
Overcome Setbacks with a
Vengeance— As an athlete, injuries
are not the most welcome event but
chances are likely a setback is going to
happen. A bike crash five weeks before
Hawaii resulted in a fractured fibula.
There’s nothing
like an injury
to motivate an
athlete. By 2009
the fire in my
belly was an
inferno. This year
proved to be my
most successful
season to date,
with new PRs at
both the 70.3
distance (4:21)
and at Ironman
Louisville in
10:00:28.
Never Give Up— In 2010 I decided to go
back to Lake Placid for a fourth time.
My confidence was at an all-time high
to go after another slot to Kona. All was
going according to plan until mile 65 of
the bike, when I flatted. Panic flooded my mind, but I calmed down and
changed the tube. The remainder of
the race meant chasing back those lost
minutes while not overreaching. My attitude of “never ever give up, no matter
what” paid off with a 10:21 finish and
a Kona slot. This made three consecutive qualifying times. Then, only a few
weeks before Hawaii, I suffered a severe
injury that again kept me from making
it to the Kona start line.
Tim Legge savored his 11 hours, 24-minute finish
of the 140.6-mile Ironman Kona in October—his
second crossing of the “most magnificent finish
line in sport.”
Be Careful What You Wish For—By 2012
I was looking for a new adventure. I
certainly found that in the one-anddone IM New York City race. (This event
was so tough that it was pulled from
the circuit after only one year. )
One of the unique features of
the marathon section was at mile 16,
See LESSONS Page 12
Page 12
December 2014-January 2015
Inner Tube @ St. Patrick’s, Ferrettie/Baugo
Creek & TK Lawless county parks.
Park It!
Area county parks offer a mound
of affordable family winter activities.
Groomed trails, rentals and cozy
warming cabins await, day and night.
Parks are open daily and weekends
for individual recreation and also have
planned the following special events.
Rangers of all the parks encourage
always checking the website, calling or
staying up-to-date on their Facebook
pages to be sure conditions are right
and events are open.
n TK Lawless County Park, Jones, MI
casscountymi.org
Saturdays, Jan. 17, 24, 31 and Feb. 7,
14—The Park is kept open until 9pm
for lighted tubing, cross-country skiing
and wagon rides. $2 per person.
Hike @ Love Creek, Madeline Bertrand,
St. Patrick’s, Ferrettie/Baugo Creek, TK
Lawless and parks throughout Michiana.
Snow Shoe @ Ferrettie/Baugo Creek County
Park.
n Berrien County Parks
(Madeline Bertrand, Love Creek)
berriencounty.org
Friday & Saturday nights,
9:30pm—Lighted Night Skiing at
Madeline Bertrand, conditions
permitting. Rentals available. Trail
Permit required for night skiing.
Jan. 10, Cross Country Ski Clinic @
the Red Barn, St. Patrick’s County Park.
For ages 12 and older.
n St. Joseph County Parks
(St. Patrick’s, Ferrettie/Baugo Creek)
sjcparks.org
To register for the following events call
574-654-3155.
Skiing Under the Stars
@ St. Patrick’s County Park, 6-9pm
Jan. 17 (Sat.) Rainbow Glow Ski
Jan. 23 (Fri.) Wine & Cheese
Feb. 7 (Sat.) Cocoa & Campfire Ski
Do not go where the path may lead, go instead
where there is no path and leave a trail.
—Ralph Waldo Emerson
Feb. 14, (Sat.) Soup & Ski @ St.
Patrick’s Red Barn and Manion Cabin.
10am check-in with soup lunch
provided by Victorian Pantry between
11-1pm.
LESSONS Continued from Page 11
where participants climb
stairs (a lot of stairs) and
cross over the George
Washington Bridge before
heading into Manhattan
for the final 10 miles.
For the first time in 10
Ironmans I was physically
rocked to the core. I went
on to finish this one in
10:34, 13 out of 383 in the
45-49 age group—but
two minutes too long to
get the final Kona slot.
I was a bit disappointed, but not deflated. I was alive and still hungry.
Don’t Wait to Do the Things You Want
to Do— This year, at the high end
More than sweets! Serving Fresh Soups Salads and Sandwiches made
with Organic Produce and All Natural Meats when available.
of my age group, I opted to take on
Ironman Mont Tremblant in Quebec.
While waiting another year would
have allowed me to be the “young”
guy and in theory, increase my odds
to place higher, I have learned in IM
as in life, there are no guarantees in
Cross Country Ski @ TK Lawless, Love Creek,
Madeline Bertrand and St. Patrick’s county
parks.
Ski T wo Parks For One
St. Patrick’s and adjacent Madeline
Bertrand county parks offer a
uni-trail pass. Trail passes purchased
at either park will be honored at both,
where ski trails are groomed throughout
the week. Rental includes skis, boots and
poles. Parental is signature required for
renters age 16 and under.
anything, so you may as well live in
the now.
With all the knowledge gained
from 10 previous Ironmans, I put
everything I had into my preparation.
Strength, speed, mileage, nutrition,
recovery—finding the right mix of
all these components is crucial to
success. This year I put it all together
for a finish time of 10:00:13. A new PR
and a slot back to Kona to make this
journey complete.
No Guts No Glory—As an athlete,
there is nothing better than achieving goals. For nearly a decade my
life in triathlon revolved around one
objective—a return trip to Hawaii.
Perhaps it was fitting that on the
10th anniversary of my first Kona finish I crossed the famed Alii Drive finish line as a two-time Ironman Hawaii
finisher. My time was coincidentally
an 11:24, exactly the same as my very
first 140.6 race. Seems I’ve come full
circle with this journey.
Readers—this is an edited version of Tim’s Ironman journey.
Visit the raceplaymichiana.com website for his full commentary.