This Page: Photos by Jenn Barnett

On the Cover: Kevin Bender 04 Race & Event Calendar Manitou Triathlon, White Upcoming races and events for July Bear Lake through November. Get moving! Photo by Jenn Barnett

08 Training for the Racing Season

09 Walk Smarter, Not Harder!

10 Scene in Motion Photos from recent events and races

13 Early Summer Training for Cross Country Skiers

15 Take Your Swim to the Next Level

20 Athlete Profile - Patrick Parish

02 www.midwestevents.com RACE CALENDAR sponsored by DATE EVENTS LOCATION TYPE DATE EVENTS LOCATION TYPE 7/1/12 Bowlus 5K Bowlus, MN Run DATE EVENTS LOCATION TYPE 8/17/12 Young Life 5K Detroit Lakes, MN Run 7/2/12 Sarah’s Daisy Dash 5K & Ladybug Kids Run Hugo, Mn Run 8/17/12 Ragnar Relay Winona to Minneapolis Run 9/22/12 Fox Cities 5K Run Walk Appleton, WI Run 7/3/12 Hot Dam 5K Fun Run Minneapolis, MN Run 8/18/12 Snail Run 1K, 5K, 10K Vadnais Hts, MN Run 9/23/12 Fox Cities Marathon Half Marathon Appleton, WI Run 7/4/12 Ely 4 on the 4th Ely, MN Run 8/18/12 Run for the Melon 5K and 10K Walk Run Vining, MN Run 9/23/12 Woman Run the Cities Minneapolis, MN Run 7/4/12 Free to Run 4 St. Paul, MN Run 8/18/12 TCO Joint Jaunt Edina, MN Run 9/29/12 Challenge Aging 5K St. Paul, MN Run 7/4/12 Freedom Fun Run St. Peter, MN Run 8/18/12 Strive Wellness 4 Mile Run Owatonna, MN Run 9/29/12 Heritage Days Fall 5Mile & 5K New Richmond, WI Run 7/4/12 Red, White & Boom! TC 1/2 Marathon Minneapolis, MN Run 8/18/12 Dru Sjodin Purple Elephant Pequot Lakes, MN Run 9/29/12 TC 13.1 REX Shakopee, MN Run 7/4/12 Red Wing 4th of July 10K /5K Red Wing, MN Run 8/18/12 Tour de Maple Plain 5K Maple Plain, MN Run 9/30/12 Run Crazy Horse Hill City, SD Run 7/4/12 Firecracker Runs Excelsior, MN Run 8/19/12 Leading Ladies Marathon & 1/2 Marathon Spearfish, SD Run 10/6/12 Lupus Walk for Hope & 5K Run Duluth, MN Run 7/4/12 Morton Firecracker Run Morton, MN Run 8/19/12 Ki Chi Saga 15K & 5K Chisago City, MN Run 10/6/12 TC 10K and TC 5K Run/Walk St. Paul, MN Run 7/4/12 Independence 5K Duluth, MN Run 8/19/12 Fishhook Challenge 1/2 Marathon& 5K Park Rapids, MN Run 10/6/12 Homecoming 5K Bemidji, MN Run 7/7/12 Challenge Diabetes 5K St. Paul, MN Run 8/25/12 Challenge Arthritis 5K St. Paul, MN Run 10/7/12 Medtronic TC 10 Mile Minneapolis, MN Run 7/7/12 Nisswa Firecracker Nisswa, MN Run 8/25/12 MN Zoo Tiger Tracks Run Apple Valley, MN Run 10/7/12 Medtronic Twin Cities Marathon Minneapolis, MN Run 7/11/12 MDRA Minnehaha Fun Runs Minneapolis, MN Run 8/25/12 Officer Shawn Silvera Memorial Run New Brighton, MN Run 10/13/12 WhistleStop Marathon/Half Marathon Ashland, WI Run 7/14/12 Stillwater River Run 10M & 5K Stillwater, MN Run 8/26/12 The Women’s Half Marathon Bloomington, MN Run 10/13/12 Scenic Byway 1/2 Marathon & 5K Belle Plaine, MN Run 7/14/12 Andover Family Fun Fest 5K Andover, MN Run 8/26/12 Minnesota State Fair Milk Run St. Paul, MN Run 10/13/12 Autumn Woods Classic Maple Grove, MN Run 7/14/12 Dent Daze 5K Dent, MN Run 8/26/12 Stiftungsfest 5K Norwood, Y. America, MN Run 10/13/12 Runnin’ with the Law Tria 5K Minneapolis, MN Run 7/14/12 Eastview’s Scholarship 5K Apple Valley, MN Run 8/26/12 Woodbury Country Mile Woodbury, MN Run 10/13/12 Big Woods Run 1K, 5K, 10K, Half Marathon Faribault, MN Run 7/14/12 Monticello River Fest 5K Monticello, MN Run 8/30/12 9th Annual Geezer Chase St. Louis Park, MN Run 10/14/12 Scarecrow 5K Savage, MN Run 7/14/12 River Falls Days Run River Falls, WI Run 9/2/12 Dream Mile Minneapolis, MN Run 10/14/12 World’s Largest Corn Maze Run Shakopee, MN Run 7/14/12 Willow River Run New Richmond, WI Run 9/3/12 MDRA Victory Labor Day Races Minneapolis, MN Run 10/20/12 Run for the Apples 5 Mile and Kids Run White Bear Lake, MN Run 7/14/12 April Sorensen Memorial Half Marathon Hayward, WI Run 9/7/12 Taste of Greece 5K Minneapolis, MN Run 10/20/12 CNHS Boo Fun Run St. Paul, MN Run 7/14/2012 Henning Festival Polzine Run/Walk Henning, MN Run 9/7/12 Granite Kids Fun Runs Sauk Rapids, MN Run 10/20/12 Oktoberfest 5K St. Paul, MN Run 7/15/12 MN Freeze Fun St. Paul, MN Run 9/8/12 Graniteman Half Marathon, 5K/10K Sauk Rapids, MN Run 10/20/12 Mankato Marathon 5K and KidsK Mankato, MN Run 7/15/12 The Color Run St. Paul, MN Run 9/8/12 Boots & Boas 5K Eden Prairie, MN Run 10/21/12 Mankato Marathon Full, Relay, Half, 10K Mankato, MN Run 7/18/12 Lifetime Torchlight 5K Minneapolis, MN Run 9/8/12 Kaila & Graces Hope and Hearts Run Coon Rapids, MN Run 10/21/12 Wisconsin Dells Marathon, 1/2 Marathon, 5K Wisconsin Dells, MN Run 7/20/12 Park Point 5-Miler Duluth, MN Run 9/8/12 Bunker Stampede 5K Coon Rapids, MN Run 10/21/12 IMT Des Moines Marathon Des Moines, IA Run 7/21/12 Boston Scientific Heart of Summer Minneapolis, MN Run 9/8/12 Silent No More/Walk Run for Ovarian Cancer 5K/2K Edina, Mn Run 10/26/12 Scare in White Bear 5K & Kids Run White Bear Lake, Mn Run 7/26/12 The Naked Foot 5K St. Paul, MN Run 9/8/12 Kinni River Trout Trot River Falls, WI Run 10/27/12 The Great Pumpkin Chase 5K, 10K, Kids Run Lake Elmo, Mn Run 7/28/12 Firefly 5K Center City, MN Run 9/8/12 Bolder Dash 5K, 10K Minneapolis, MN Run 10/27/12 Anoka Halloween Gray Ghost 5K Run Anoka, MN Run 7/28/12 Challenge Cancer 5K St. Paul, MN Run 9/8/12 Mill City Suds Run Minneapolis, MN Run 10/27/12 Halloween Fearless 5K St. Paul, MN Run 7/28/12 Festival of the Lakes 8K Run/Walk Centerville, MN Run 9/8/12 Get Ready to Rock 5K, 10K, 20 Mile White Bear Lake, MN Run 10/27/12 Haalloween Hustle Minnetrista, MN Run 7/28/12 Hagen Financial Run for Blood Minneapolis, MN Run 9/8/12 Radisson Childhood Fun Run Minnetonka, MN Run 10/27/12 Monster Dash Mipls & St. Paul, MN Run 7/28/12 Nancy English Memorial Run Duluth, MN Run 9/8/12 Run for Their Lives Milaca, MN Run 10/27/12 Pinewood Halloween Run Eagan, MN Run 7/28/12 Wabasha Riverboat Days 5K & 10K River Run Wabasha, MN Run 9/8/12 TC Lung Run and Walk Minneapolis, MN Run 11/3/12 Bear Tracks 5K, 10K, Kids Run White Bear Lake, MN Run 7/28/12 Center City Days 5K Center City, MN Run 9/8/12 Countryfest 5K Fun Run/Walk Oakdale, Mn Run 11/4/12 Kowalski’s Strive 10 Miler White Bear Lake, MN Run 7/28/12 River City Ramble Red Wing, MN Run 9/8/12 Dick Beardsley 1/2 Marathon, 5K run/Walk Detroit Lakes, MN Run 11/6/12 Election Day 5K St. Paul, MN Run 8/4/12 Strive Scholarship Run Baby Run 5 & 10K White Bear Lake, MN Run 9/9/12 America the Beautiful 5K Andover, MN Run 11/10/12 Diva Dash 5K, 10K Circle Pines, MN Run 8/4/12 Minnesota Half Marathon & 5K St. Paul, MN Run 9/9/12 Grandma’s Minnesota Mile Duluth, MN Run 11/10/12 Chaska Turkey Trot 5K, Kids Run Chaska, Mn Run 8/4/12 Crosslake Dam Run Crosslake, MN Run 9/9/12 MDRA City of Lakes 25K Minneapolis, MN Run 11/11/12 Flippin Fun 5K Run Minnetonka, MN Run 8/4/12 Tall Timber Days 5K Grand Rapids, MN Run 9/15/12 Applefest Run to the Edge Scenic 5K LaCrescent, MN Run 11/11/12 SW Minnesota Jingle Bell Run/Walk Marshall, MN Run 8/4/12 Urban Wildland Half Marathon & 5K Richfield, MN Run 9/15/12 Bear Water Run White Bear Lake, MN Run 11/11/12 Veteran’s Day 5K St. Paul, MN Run 8/4/12 Granite City 5K St. Cloud, MN Run 9/15/12 Catch the Spirit 5K Burnsville, MN Run 11/17/12 Dakotah Fitness Turkey Trot 5K Prior Lake, MN Run 8/5/12 Como Classic St. Paul, MN Run 9/15/12 Dash for Dads St. Cloud, MN Run 11/18/12 Turkey Run St. Paul, MN Run 8/5/12 Pine Tree Classic 5K, 10K White Bear Lake, MN Run 9/15/12 Lupus Walk for Hope & 5K Run Rochester, MN Run 11/22/12 Dash & Dine 5K, 5 Mile and Kids Fun RUn Chisago City, MN Run 8/5/12 Northland Teal Run 5K Run/Walk Kids 1 Run Brainerd, MN Run 9/15/12 Maranatha’s Road Race Forest Lake, MN Run 11/22/12 Drumstick Dash Minneapolis, MN Run 8/8/12 Tartan Terrible Lake Elmo, MN Run 9/15/12 Turkey Day 10K Worthington, MN Run 11/22/12 Fast Before You Feast White Bear Lake, MN Run 8/11/12 Gopher to Badger 5K, Half Marathon Hudson, WI Run 9/15/12 Dave Ryan 5K 10K for Special Olympics Minneapolis, MN Run 11/22/12 Lifetime Turkey Day 5K Minneapolis, MN Run 8/11/12 Charge for Champions Maple Grove, MN Run 9/16/12 Minnesota Race Against the Odds Prior Lake, MN Run 11/22/12 Gobble Gait Hastings, MN Run 8/11/12 Clearwater Heritage Days 5K Clearwater, MN Run 9/16/12 US Constitution Day 5K Andover, MN Run 11/22/12 Giving Thanks 5K St. Paul, MN Run 8/11/12 Irish Fair Run with the Celts St. Paul, MN Run 9/22/12 Cloquet River Run 5K and 1Mile Cloquet, MN Run 7/20/12 Taste of Nordic Walking YMCA Eagan & Edina, MN Walk 8/11/12 Loon’s Running Vergas, MN Run 9/22/12 Alma Mater Trotter 5K Eden Prairie, MN Run 9/22/12 Arthritis Walk Edina, MN Walk 8/11/12 Scenic Sinkhole Scramble Northome, MN Run 9/22/12 Columbus Fall Fest 5k, Mile, Kids 1/4 Mile Forest Lake, MN Run 10/20/12 Arthritis Walk Fargo, ND Walk 8/11/12 Stockyard Days 5K & 10K New Brighton, MN Run 9/22/12 Dash for Dads 5K for Prostate Cancer Minneapolis, MN Run 7/1/12 North Mankato Triathlon North Mankato, MN Triathlon 8/12/12 Fifteen’s 5K for Cystic Fibrosis Minneapolis, MN Run 9/22/12 Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI Run 7/4/12 The ZTri Grand Rapids, MN Triathlon 8/12/12 Challenge Addiction 5K St. Paul, MN Run 9/22/12 Plymouth Fire Fighters 5K Plymouth, MN Run 7/7/12 Elysian Rookie’s Triathlon Elysian, MN Triathlon 04 www.midwestevents.com RACE CALENDAR continued DATE EVENTS LOCATION TYPE 9/30/12 St. Croix Valley Wooly St. Croix Falls, WI Mountain Bike DATE EVENTS LOCATION TYPE 10/6/12 WEMS Championship Hatfield, WI Mountain Bike

7/14/12 Phillips Chain of Lakes Triathlon Phillips WI Triathlon 7/28/12 Festival of the Lakes Centerville, MN Inline

7/14/12 Graniteman Triathlon - Clearwater Clearwater, MN Triathlon 8/4/12 Minnesota Half Marathon Inline Skate St. Paul, MN Inline

7/14/12 Lifetime Triathlon Minneapolis, MN Triathlon 8/25/12 Rollin’ on the River Inline Marathon Grand Forks, MN Inline

7/14/12 Timberman Triathlon Cohasset, MN Triathlon 8/26/12 North of the 49th Inline Marathon Winnipeg, Manitoba Inline

7/15/12 The Kids Tri Minneapolis, MN Triathlon 9/15/12 North Shore Inline Marathon Duluth, MN Inline

7/15/12 Chequamegon Bay Sprint Triathlon Ashland, WI Triathlon 6/30 Warrier Dash Afton Alps, MN Adventure Race

7/15/12 Heart of the Lakes Triathlon Annandale, MN Triathlon 7/21/12 The Most Amazing Race Minneapolis, MN Adventure Race

7/21/12 Paul Bunyon Triathlon Bemidji, MN Triathlon 7/29/12 The Amazing Walk Minneapolis, MN Adventure Race

7/21/12 Chisago Lakes Youth Triathlon Chisago City, MN Triathlon 8/4/12 Camp TITAN Buck Hill, MN Adventure Race

7/22/12 Chisago Lakes Half Ironman/SprintTriathlon Chisago City, MN Triathlon 8/4/12 Tree Town Adventure Race Forest City, IA Adventure Race

7/22/12 Twin Cities Triathlon St. Paul, MN Triathlon 8/11/12 Muck Ruckus MS Twin Cities Dresser, WI Adventure Race

7/22/12 Buzz Ryan Sprint Tri Island Lake, Duluth, MN Triathlon 8/18/12 MUDMAN 5K Obstacle Mud Run Kimball, MN Adventure Race

7/28/12 Chase the Police Triathlon Walker, MN Triathlon 8/25/12 Ngede Challenge 50k Adventure Race Amery, WI Adventure Race

7/29/12 Waseca Triathlon, Kids, Sprint & 1/3 Ironman Waseca, MN Triathlon 9/2/12 3rd Annual Mud Fun Run Pillager, MN Adventure Race

7/29/12 Hoot Lake Triathlon Fergus Falls, MN Triathlon 9/8/12 Warrier Dash Hugo, MN Adventure Race

8/4/12 Graniteman Triathlon - Big Lake Big Lake, MN Triathlon 9/15/12 Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN Adventure Race

8/4/12 Lakefront Days Triathlon Prior Lake, MN Triathlon 9/22/12 Great Urban Race Minneapolis, MN Adventure Race

8/4/12 Lake Minnewaska Triathlon Glenwood, MN Triathlon 10/20/12 Warrior Waddle Winona, MN Adventure Race

8/4/12 Splash Swim & Dash Kids Triathlon Lino Lakes, MN Triathlon 7/7/12 Lakewood Hills Trail 5K White Bear Lake, MN Trail Run

8/5/12 Brewhouse Triathlon Duluth, MN Triathlon 7/7/12 Afton Trail Run 50K, 25K Afton, MN Trail Run

8/11/12 Northwoods Triathlon Nevis, MN Triathlon 7/11/12 Endless Summer Trail Run Series Savage, MN Trail Run

8/11/2012 Wingkids Triathlon Red Wing, MN Triathlon 7/14/12 Bay to Bay 10K Road and Trail Run Silver Bay, MN Trail Run

8/12/12 Wingman Triathlon Red Wing, MN Triathlon 7/28/12 Minnesota Voyageur Trail Ultra 50 Mile Run Carlton, MN Trail Run

8/12/12 Eco Friendly Tri Rochester, MN Triathlon 7/28/12 SMU Trail Scamper 5K Winona, MN Trail Run

8/12/12 Green Lake Triathlon Spicer, MN Triathlon 8/1/12 Endless Summer Trail Run Series Bloomington, MN Trail Run

8/12/12 YWCA of Minneapolis Women’s Triathlon Minneapolis, MN Triathlon 8/1/12 MDRA 8x1K Cross Country Relay St. Paul, MN Trail Run

8/18/12 Young Life Triathlon Detroit Lakes, MN Triathlon 8/8/12 MDRA 10x1K Cross Country Relay St. Paul, MN Trail Run 8/4/12 Great River Energy Mesabi Trail Tour Chisholm, MN Cycle 8/18/12 Duluth Triathlon Duluth, MN Triathlon 8/11/12 Battle Creek 5k,1/2 Marathon Trail Run/Pole-Hike St. Paul, MN Trail Run 8/4/12 Tour de Tonka Minnetonka, MN Cycle 8/18/12 Peregrine Charities Triathlon Kids Waterloo, IA Triathlon 8/15/12 MDRA 6x1 Mile Cross Country Relay St. Paul, MN Trail Run 8/4-5/12 Bike MS: Pedal the Plains Sioux Falls area, SD Cycle 8/19/12 Peregrine Charities Triathlon Sprint & Olympic Waterloo, IA Triathlon 8/22/12 MDRA 12 x1K Cross Country Relay St. Paul, MN Trail Run 8/11/12 Tour de Prairie Lakes Bike Ride Glenwood, MN Cycle 8/19/12 St. Paul Triathlon St. Paul, MN Triathlon 8/22/12 Endless Summer Trail Run Series Plymouth, MN Trail Run 8/12/12 Minnesota State Road Race Championship Richmond, MN Cycle 8/19/12 Pigman Triathlon Long and Olympic Course Palo, IA Triathlon 8/29/12 MDRA 8x1 Mile Cross Country Relay St. Paul, MN Trail Run 8/18/12 Tour de Pines Bike Tour Itasca State Park, MN Cycle 8/19/12 Peregrine Charities Triathlon Waterloo, IA Triathlon 9/5/12 Salomon Autumn Trail Series Bloomington, MN Trail Run 8/25/12 Woodbury Days Bike Ride Woodbury, MN Cycle 8/25/12 My First Tri Hudson, WI Triathlon 9/7/12 Superior Trail Fall Races - Super Sawtooth 100 Lutsen, MN Trail Run 8/31/12 La Crosse Bicycle Festival LaCrosse, WI Cycle 8/25/12 Maple Grove Triathlon Maple Grove, MN Triathlon 9/8/12 Supertior Trail Falls Races - Marathon & 50M Lutsen, MN Trail Run 9/8/12 Tour of Cuyuna Crosby, MN Cycle 8/26/12 Superior Man Triathlon Duluth, MN Triathlon 9/8/12 Lupus Walk for Hope & 5K Trail Run Plymouth, MN Trail Run 9/15/12 Taste of the Trail Preston, MN Cycle 8/26/12 Lakes Country Triathlon Baxter, MN Triathlon 9/15/12 Muscle Milk Woodsy Savage, MN Trail Run 10/7/12 Mankato River Ramble Mankato, MN Cycle 9/1/12 St. Croix Valley Triathlon Olympic, Sprint & Kids Hudson, WI Triathlon 9/16/12 Fort Snelling Relays Minneapolis, MN Trail Run 6/8/12 Bike MS Duluth to the Twin Cities Duluth, MN Cycle 9/1/12 Cloverleaf Lakes Triathlon Clintonville, WI Triathlon 9/16/12 Harmon Farms 5 & 10 Miler Inver Grove Hts., MN Trail Run 6/9/12 1st Annual Mountain Bike Festival Crosby, MN Cycle 9/8/12 Square Lake Triathlon- Short Course Stillwater, MN Triathlon 9/19/12 Salomon Autumn Trail Series Bloomington, MN Trail Run 7/15/12 Habitat 500 Bike Ride St.Louis Park, MN Cycle 9/9/12 Square Lake Triathlon - Long Course Stillwater, MN Triathlon 9/22/12 Trees and Trails 5K Mahtomedi, MN Trail Run 8/16/12 Ride to Cure Diabetes LaCrosse, WI Cycle 9/16/12 One Last Tri Marine on St. Croix, MN Triathlon 9/22/12 Surly Trail Loppet Minneapolis, MN Trail Run 8/4/12 The Hartford Breast Cancer Ride Eagan, MN Cycle 4/28/12 Falls Duathlon Cannon Falls, MN Duathlon 10/3/12 Salomon Autumn Trail Series Bloomington, MN Trail Run 8/26/12 Lifetime Grand Fondo Minneapolis, MN Cycle 7/21/12 Twin Cities Kids Duathlon St. Paul, MN Duathlon 10/13/12 A Late Night Stomp 5K Night Run Lake Elmo, MN Trail Run 7/7/12 Stump Farm 12 Hour Suamico, WI Mountain Bike 8/26/12 Minneapolis Duathlon Minneapolis, MN Duathlon 10/13/12 Great Prairie Trail Run Championship Hastings, MN Trail Run 7/8/12 Dirt Spanker, Mt. Du Lac Superior, WI Mountain Bike 9/15/12 Park Tool Fall Classic Duathlon Lake Elmo, MN Duathlon 10/13/12 Renewable Trail Run/Walk 10K, 5K run/walk Sandstone, MN Trail Run 7/22/12 Metric Auto Works Birch Bump Burnsville,MN Mountain Bike 9/22/12 Treadman Duathlon Pine Island, MN Duathlon 10/17/12 Salomon Autumn Trail Series Bloomington, MN Trail Run 7/29/12 Single Track Attack Elk River, MN Mountain Bike 9/23/12 Athleta Iron Girl Duathlon Bloomington, MN Duathlon 10/20/12 Wild Duluth Races, 100K, 50K 1/2 marathon Duluth, MN Trail Run 8/4/12 RASTA Rock’n Root Rhinelander, WI Mountain Bike 9/30/12 Duable Du Osceola, WI Duathlon 10/27/12 Pumpkin Chase 5K & 10K Trail Run Lake Elmo, MN Trail Run 8/19/12 The Great Hawk Chase Duluth, MN Mountain Bike 7/4/12 Fourth of July Bike Criterium Northfield, MN Cycle 11/6/12 Rocky’s Run-Cross Country St. Paul, MN Trail Run 8/25/12 Pitch Black Singletrack Rockdale, WI Mountain Bike 7/8/12 Hopkins Raspberry Fest Criterium Hopkins, MN Cycle 8/4-5/12 Round Robin Canoe Race Grand Rapids, MN Paddle 8/25/12 Seeley Lions Club Pre-Fat Bike Race Seeley, MN Mountain Bike 7/21/12 36th Annual Split Rock Tour Duluth, MN Cycle 7/22/12 Great Prairie Open Water Swim Minneapolis, MN Swim 9/2/12 Laddie’s Loppet Stage Race Maplelag Resort, MN Mountain Bike 7/22/12 Bike MS Tram Ride Central Lakes Region NW Minnesota Cycle 7/28/12 Minnetonka Challenge - 5 & 10 Mile Excelsior, MN Swim 9/14/12 Camba Fat Tire Tour Seeley, MN Mountain Bike 7/28/12 Bike MS: Ride the Wind Fargo, ND Cycle 8/4/12 Point to LaPointe Swim to Madeline Island Bayfield, WI Swim 9/14/12 Chequamegon Fat Tire Festival Cable, WI Mountain Bike 7/28/12 Tour de Bun Bicycle Classic Montgomery, MN Cycle 8/25/12 White Bear Lake 5K White Bear Lake Swim 9/23/12 Revolution’s Single Track Escape St. Cloud, MN Mountain Bike 7/28/12 All Woman Time Trail Watertown, MN Cycle 9/8/12 JJ Hill 2 Mile & 1 Mile Wayzata, MN Swim 06 www.midwestevents.com Experience for yourself all the fitness benefits Training Nordic Pole Walking – of Nordic Walking poles. Free ongoing introductory walks with poles IN THE NEWS... Walk Smarter, led by Great Lakes Nordic Walkers Instructors.

for the Taste of Nordic Walking, July 20, 9-11am Not Harder! Edina and Eagan YMCA (members & non-members welcome) Racing Season by Marie-Christine Leisz, DO More information www.greatlakesnordicwalkers.com By Dan Cohen, OptumHealth Performance Director and Coach Have you seen people walking with poles and wondered…WHY?! This is called walkers but, rate of perceived exertion great instructional videos on the internet Racing season is in full swing. No matter if you’re a beginner or Nordic Walking. These athletes have did not. That means that the pole walkers that explain the way to grip the poles and experienced athlete, now is the time to review your training routine Kris Swarthout who has been chosen to lead U.S. age discovered a fun new way to increase the were working harder but did not feel like incorporate them into the walking stride the and make sure you are ready to go, physically and mentally. Here are group athletes at the 2012 ITU World Championships in health benefits of walking without making they were. The authors felt that Nordic proper way. a few tips to help you have a successful and enjoyable racing season. Auckland, New Zealand in late October. Swarthout will it harder. Walking allowed an increase in exercise lead approximately 500 of the nation’s top age-groupers in intensity without increasing the perception Give Nordic Walking a try! It is an incredibly · Proper equipment is essential. · Nutrition is a key component sprint and Olympic distance triathlon and aquathlon world Fitness walking with specially-designed of effort, leading to enhanced aerobic easy, effective way to get more benefit from fitness. Other studies estimate that the Nature’s simplest exercise! You need the right tools to in any fitness regimen. championship races. He is a USA Triathlon Level II coach and poles has been popular in Scandinavia and increased exercise intensity burns between race and train effectively. This We all have different a Level III Staff Coach at OptumHealth Performance. Germany for years. Nordic Walking poles will allow you to move more nutritional requirements and were adapted from poles used for hiking. 40-60% more calories than walking without Marie-Christine Leisz, DO is board-certified Special removable rubber tips have been poles. Walking with poles may be easier on in Physical Medicine and Rehabilitation efficiently, help stave off injury, understanding your unique of Bloomington, MN, Winner of the 2012 US Patrick Parrish added to cover carbide tips. This makes it arthritic joints as well. and Sports Medicine, with advanced and be more comfortable. needs can be challenging. Duathlon National Championship. And get professional advice When it comes to training possible to use them on concrete and other training in the diagnosis and management to ensure your equipment fits and racing nutrition, try to hard surfaces and well as trails. All you need to get started is a pair of of running and endurance sports injuries. Matthew Payne of Columbia Heights, MN was second walking poles. These poles are available She is medical director of the Running and properly. keep it simple. Focus on overall and an age group winner. a daily balanced diet that Walking in and of itself is the perfect at virtually every department and sporting Endurance Sports Injury Clinic at Sister exercise. Walking is universal; almost goods store. Prices range from $20 to $50 Kenny Institute and collaborates with the · If you are just getting started includes carbohydrates, fats, Benjamin Ewers of North Oaks - age group winner. and are training for a specific and proteins. A nutritionist anyone can do it. It is accessible; you can for inexpensive metal poles to more than Sister Kenny RunSmart Physical Therapy walk anywhere. It is convenient; you can $100 for light-weight carbon-aluminum Program. Learn more at event, seek advice from will be able to develop a Bob Powers of White Bear Lake - age group winner. a professional coach or plan that is unique to your walk any time, day or night. It is economical; poles. individual needs. Trial the only requirements are appropriate www.allina.com/ahs/ski.nsf/page/running_ someone who has experience Kara Goucher, a Duluth native, one of 3 women from the US in the sport. You don’t have and error is also a great shoes, clothing and in this case, poles. Learning to use the poles is simple. Most endurance who will be running the marathon at the London Olympics. poles are adjustable and should be set so to break the bank, but getting approach to learn what Kara just won the USA Half Marathon Championship on the Walking has great health benefits. Walking there is a 90 degree angle at the elbow www.allina.com/ahs/ski.nsf/page/Run_smart started the correct way can works for you. Once you Garry Bjorklund Half Marathon course with the fastest ever regularly can reduce high blood pressure. when holding the poles at rest. There are help you avoid frustration, figure out what works, stick women’s time, 1 hour, 9 minutes & 45 seconds. burnout and even injury in the with it. It can decrease “bad” and elevate “good” long run. cholesterol thus decreasing risk of stroke · Understand how your body and heart attack. Walking helps prevent · Make sure you are physically responds to exercise and obesity, lowers blood sugar to control and mentally prepared. We some of the factors that diabetes and slows loss or improves bone all have different goals and are involved. The more density. Including poles when walking, adds objectives. Maybe you are you understand what’s the arms, the abdominal, pelvic, upper and just getting started on your happening on the inside, lower back muscles into the exercise mix. fitness journey and want the better equipped you All major muscle groups of the body are to participate in a local 5k will be to make necessary engaged and activated. walking event? Or maybe, changes before, during and you’re looking to qualify for after exercise. Read up on To see how adding poles affects the the Boston Marathon? No the importance of hydration metabolic demands of walking, a study matter what your goal is, write and electrolytes, understand published in the International Journal it down and train accordingly. variables that can contribute of Sports Medicine in 2011, compared Structure your training to to cramping, and do some 2 groups of obese middle-aged women ensure you’re applying the research on the importance walking with and without poles. Both adequate amount of stress of carbohydrates. Knowledge groups were trained 3 times a week for 12 and rest to reach your goal. is power! weeks. Body fat, heart rate, blood pressure and peak oxygen consumption (which · Incorporate training sessions · VO2max or resting metabolic is the measure of cardiovascular fitness that simulate race scenarios. rate (RMR) tests are great and aerobic endurance) were some of the If you know the event course ways to better understand physiologic factors measured before and has several hills, train on your body. These specialized after the training period. Rate of perceived a hilly course for a few tests will provide information exertion – that is how hard the participants sessions. If you have a goal so you can structure training, perceived they were exercising - and to run a 10k in 60 minutes, define heart rate zones, and compliance to the training program, were mix in intervals that are above fine tune nutrition specifically also recorded. your goal pace. If you can to your needs. do it in practice, you can After the training period, body mass, do it during a race! Training · Most importantly, have fun body fat and blood pressure decreased in can help build confidence and enjoy your journey. both groups. Heart rate and peak oxygen and verify that your race/ consumption during exercise was noted event goals are realistic and to be consistently increased in the Nordic obtainable. Walking group compared to the non-pole 08 www.midwestevents.com Tough Mudder Tough photo Brianna Conway TC 1 Mile photo Jenn Barnett Grandma’s Marathon Grandma’s Associates Frey & photo Jeff Marathon courtesy Grandma’s TC 1 Mile TC Jenn Barnett photo Manitou Triathlon photo Jenn Barnett

in motion Manitou Triathlon photo Jenn Barnett MS 150 Volunteers photo MS 150

Madison Marathon courtesy Madison Marathon Apple Blossom Johnson photo Tammy

TC 1 Mile photo Jenn Barnett scene Minneapolis Marathon photo Jenn Barnett training throughout the year so that your be riding trails that are too technical. It can be Early Summer muscles will “remember” how to ski. This difficult to keep your heart rate high enough is referred to as neuromuscular memory. while winding around through the woods on Especially as we get older, muscles seem to really technical trails. Training for Cross forget how to do complex movements, like cross country skiing, relatively quickly. While Running and cycling are the most popular “off- Country Skiers roller skiing doesn’t need to make up the season” activities for cross country skiers, but it majority of your training hours at this time of is important to remember that up to 2/3 of the by Kevin Johnson the year, it is advisable to make an effort to get speed generated while skiing comes from the out at least twice a week on roller skis. If you upper body; and neither running nor cycling During the heat of summer, winter seems oh have both skate and classic roller skis, training require very much upper body strength. Just so far away, but autumn will be here all too once per week using each technique will help look at the winners of your local 10k or Lance quickly. Everyone knows that skiers are “made you immensely to retain your ski-specific Armstrong in his prime for proof of this. There in the summer” so now is the time to get going muscle memory. are two great aerobic activities that are very if you want to be ready for old-man winter once accessible to most people living in the Midwest; he makes his reappearance. And he promised There are many activities that train your paddling and swimming. he would be back this year… aerobic system, but not all are created equal. Running can be a great aerobic activity, but Don’t have boat? There are several For the non-elite skier, summer is a great time road-running in particular requires virtually organizations that provide instruction and to participate in a wide variety of activities. none of the “other” qualities that a skier needs either will let you borrow a seat in a boat with Coaches often refer to “specificity” in training, in their training. If you truly love running, a more experienced paddler, or will rent you meaning to try to mimic the motions of your consider a couple of modifications that will help a boat for a reasonable price. Call your local specific sport as closely as possible. For skiers you improve your ski fitness. Trail running, as ski shop and they would be willing to put you this often means roller skiing, pole hiking, and opposed to road running, requires more agility, in contact with a local paddling organization. bounding just to name a few examples. While balance and power. Plus, trail running often If you already have either a kayak or a canoe it is undoubtedly important to retain some provides better shade, better cushioning for make an effort to get out onto the water several specificity in your training, summer is a great your joints, and more scenery. times a week. Paddling is excellent training for opportunity to participate in other activities both your upper body, and your core. Being on as well. The key to improving your fitness is Cycling is another popular aerobic activity; both the water can also be a great option for those to remember that skiing is first and foremost road and off-road. Road cycling can be a great really hot days. an aerobic sport. Skiing also requires power, way to develop aerobic fitness because it allows agility, and strength; particularly upper body you to keep a consistent heart rate relatively And even better for those really hot days is to strength. easily. Mountain biking on the other hand adds get right into the water. Like skiing, swimming an element of power that is often missing from uses both upper and lower body with a If you have ambitious goals in skiing, it is road riding. One place to be cautious while greater emphasis on the upper body. Many important to keep up with your ski specific mountain biking, aside from avoiding trees, can local outdoor pools offer safe environments FINNSISU.COM

St. Paul, MN 651-645-2443 [email protected] ski sauna run ski sauna run ski sauna run

12 www.midwestevents.com www.midwestevents.com 13 XC SKI Continued... Master Swim and lanes devoted to lap Take Your swimming. And if you’re not a technically proficient Teams swimmer, there are many local resources that can help Swim to the you work on your stroke. For Aquatic Club of Dakota County those folks that are more South St Paul, MN adventurous, we obviously Jon Fisher have 1000s of lakes that 651/442-3882 Next Level make great training venues. While the water is likely to Barracuda Aquatic Club be rougher than at the local Bloomington, MN by Terry Thompson Jeff Lee pool, you can do laps at the Ok, so I am not a great swimmer and I know when I need help. edge of the beach area, or 952/884/3703 venture across the lake for About eight years ago, I decided to enter my first triathlon. I was a middle- more of a destination swim. Fastjet Masters Foss Swim School of-the-pack runner and had just bought my first road bike. The only missing Obviously, be safe when 12440 Aberdeen St. NE part was I could not swim more than 25 yards without grabbing the edge venturing out into open- Blaine, MN 55449 of the pool. Most of the time, I held my breath for the length of the pool. water. The buddy system, a Danny Truong life jacket (even if can swim), 763/398-3399 Our daughter on the other hand was a competitive swimmer. She taught a brightly colored swim cap www.fossswimschool.com me the basics of swimming, how to breathe and wrote workout drills for all make lake swimming safer. me. I was able to get my endurance up enough to complete my first sprint- North Suburban Aquatic Club/NSAC distance triathlon. If the competition bug Year round programs for all ages, including Masters, bites you, there are literally Since then, I have competed in several triathlons ranging from sprint mornings & evenings. hundreds of running, cycling, distances to Ironman distances and I have managed to “muscle” my way swimming and triathlon Mounds View School District Pools www.nsmakos.org through the swim. As with any endurance event, you want to become races going on over the better and more efficient. course of the summer. This can be a great way to test Optum Health Performance 6545 Flying Cloud Drive So as I started my usual training program, preparing for another Ironman, your fitness and see what I realized my swim workouts were becoming literally a “drag.” My times areas need work. Eden Prairie, MN 55344 Tim Walton were not improving and I felt like I was swimming in oil. My training partner suggested I look into taking a swim lesson or two or three. The most important thing to 952-769-2060 [email protected] remember, is that anything is www.optumhealthperformance.com As most of you already know, training for any goal race takes a lot of your better than nothing. Get out time and I did not know how I could find the time to find the right instructor the door and do something; Tri Fitness to give me a lesson – much less find the time to take the lesson. and have fun! 1340 Hwy 96 E White Bear Lake, MN 55110 As luck would have it, my wife was talking to Jon Foss of Foss Swim Kevin Johnson has worked Vahid Sadrzadeh Schools about writing an article in the upcoming issue of Midwest Events with skiers from beginners 651-426-3619 and during the course of the conversation she managed to slip in I was to national champions as a [email protected] struggling with my swim. Foss offered to review my swim stroke the next coach and ski tech. www.trifitnesswbl.com Monday. I jumped at the opportunity although it was my only day off during the week from training.

After meeting, I immediately observed his passion for swimming. He had been a competitive swimmer since age nine through college at St. Olaf’s as an All-American. As a coach, he has produced numerous state championships and national records.

Needless to say, I was somewhat intimidated by his credentials, I mean, here I am a “wanna be better than the middle of the pack swimmer,” and I have a championship coach critiquing my swim.

Jon took the time to teach me at my level and guaranteed he could improve my swim times if I just practiced what he taught me. He gave me the “fourth grade” version of what I needed to improve on and with some basic revisions to my kicking, pull and feel for the water, I was swimming faster and much more efficiently. My training partner is even finding me a little closer to her at the end of the workout. Thanks, Jon, your techniques and “secret” tips have really helped.

While I know I will never be a Michael Phelps, I never knew how much I could improve by taking one swimming lesson. Even if you are a middle- of-the-pack group member like me, I strongly recommend having a swim coach review your swim.

One thing Foss stresses is everyone can learn to swim. So do not write off triathlons just because you cannot swim. You are never too old to jump in the water for a swim lesson. 14 www.midwestevents.com www.midwestevents.com 15 www.midwestevents.com 17 18 www.midwestevents.com Athlete Profile :: Patrick Parish

Contributing Writer: Kelly Jo McDonnell

Patrick Parish was 5 years old when he realized he wanted to participate in some sort of sport. One might assume that the successful triathlon athlete was running since the day he was born, but not so. Parish said tennis was actually his first sport. “Growing up, I was a tennis player,” said Parish, “That’s what I was set out to do. And then, after I did well in the mile runin gym class, I decided in middle school to go out for the track team. I realized I was better at running then I was at tennis....so I kept going.” And Parish did keep going, ending up at the hallowed halls of Duke University, and running for the college’s Varsity Cross Country and Varsity Track & Field team in 2003. explained Parish, “a little here, a little there...it in second in the Male Overall behind Devon keeps everything balanced.” Palmer. Parish had a swim time of 12:49; bike The Wheaton, Illinois native said his running 31:44; run 15:39 with a total time of 1:02:21. experience at Duke helped pave the way. “I Since Parish is a full time Engineer at Starkey Labs Now every weekend this summer will be ran track all four years, and cross country all in Eden Prairie, keeping everything balanced filled with a race, explained Parish. “Now until four years,” said Parish, “It was an amazing can be a challenge. But he’s tallied around 30 October,” he said, “until I find something better experience. It was intense in a lot of ways - I triathlons so far, and says he enters more and to do. I try not to take myself too seriously.” was studying medical engineering, so running more races every year. “I did around 16 last Parish said he keeps his strategies very simple was my release from the stress of classes.” year,” recalled Parish, and then I also compete in – “I try to catch the guy in front of me”, he said, running races and swimming races.” “swimming is my weakest link, so I’m always After graduating from Duke in 2007, Parish trying to improve in the swim. And then when I knew he couldn’t maintain the intensity of It’s tough for Parish to choose a favorite triathlon come out of the water behind, I bike and run to the collegiate training he had come to know race, as the athlete says he really does enjoy catch up.... not terribly strategic.” so well, so he figured he might pick up tennis them all, and they’re all unique in their own way. again after graduation. “But, I think in the back “One of my favorite races is the track meet at Even though the summer is jam packed, Parish of my mind, I really wanted to try a triathlon,” Duke, where alumni go back every year and try said his future goals include getting his swim said Parish. to jump in a 5K with a lot of alumni, and see if to the level that he can start racing in the you can hold yourself against the college kids! International triathlon union. “It’s a different Parish didn’t waste time. The summer after he That’s always fun.” So how has Parish stacked format, so it makes the swim more important, graduated, he tried his first triathlon. “I got up against Duke’s youngest and finest track more tactical,” he explained. He also added that hooked after that,” laughed Parish, “There’s stars? “The top ones always put me in my place,” the best advice for other triathlon athletes is to so many different things to work on, and it’s laughed Parish, “but there’s been times I’ve been remember the fun aspect. “Remember to have really easy to find areas to improve. It gets able to mix it up.” fun!” he said, “I think a lot of people take it too fun...the techniques and nutrition and the seriously and get caught up in the details. For whole thing. There’s always something I can It’s not hard to recognize that Parish is a first class me, I always get the best results when I don’t work on, and that’s encouraging.” competitor, and has been for his entire career. think about the results and go out there and “I really like the competition, especially around enjoy myself. That’s the main thing.” Nutrition was an aspect of training that had a the Twin Cities, there’s a vibrant multisport learning curve for Parish. “It’s one of the main community here,” he said, “I’ve improved over things I learned,” he remembered, “I had been the years, and there’s always been people in training high intensity, but really never thought front of me and behind me that are pushing me, about nutrition much until I did a triathlon. and that makes it a lot of fun. We push each I couldn’t function throughout the day if I other and support each other. And we hang out didn’t change what I was eating. Now I make afterwards as friends.” sure I get the right amount at the right times.” Parish said he started simple, with everyday Parish just racked up a victory at the 2012 US nutrition and focusing on his energy level. He Triathlon/Duathlon Championship in late April then started the race-specialized nutrition as in Tucson, Arizona. Parish said he went into well. “For me, it’s all been experimentation,” that one figuring that it wasn’t that much more explained Parish, “I try something and see competitive that some of the local Minnesota how I feel, and what the results are. Then I races. Parish was up against 600 other racers. “I tweak it a little bit.” think it says a lot about the Twin Cities scene,” he said, “it’s very competitive. And it saves me a lot Parish does not train with a coach, but says of time on money and travel!” he trains mainly “by feel”. “I ride my bike to work, and try to swim in the mornings, and On June 10th, 2012, Parish competed in the then run on my lunch break or after work,” Manitou Triathlon in White Bear Lake, coming 20 www.midwestevents.com