B:8.75” T:8.5”

THREE ICONIC TRIATHLONS ONE STEAL OF A DEAL B:11.25” T:11” ©2012 LIFE TIME FITNESS,©2012 INC.All rights reserved. EVMG3044

06.09 Trinona 07.13 Minneapolis 08.24 Maple Grove Winona, MN Minneapolis, MN Maple Grove, MN Compete for fun or race for points in our all-new Minnesota Triathlon Series. Save $50 when you register for the Life Time Tri Minnesota Series. Experience three of the Upper Midwest’s premier triathlon events, receive exclusive extras and earn points toward age-group awards. Three action-packed weekends you won’t want to miss. Individual entry for International or Sprint series just $227. Hurry – limited availability. For more information or to register, visit LifeTimeTri.com or MplsTri.com today.

Trim: 51p0 x 66p0 Document Name: EVMG3044_MN_Tri_Series_Midwest_ Inks: Date: 12-17-2012 4:28 PM Bleed: 52p6 x 67p6 Events_Ad_1.indd Cyan User Name: David Herwig Magenta Live: 45p0 x 60p0 Document Path: Mktg-Active:Volumes:Mktg- Previous User: David Herwig Yellow Fold Type: None Active:Active_Projects:2013_Projects_...3 MN Tri Series Black InDesign Version: CS5.5 7.5.3 JOB #: EVMG Folded Size: None Ad:EVMG3044_MN_Tri_Series_Midwest_Events_Ad_1.indd Notes: LT Tri MN Series Midwest Print Scale: None Events Ad Team: CD:MC; ACD:BL; AD:DS CW:BL; PP:None; PM:ER contents

04 Race & Event Calendar Upcoming races and events. Get moving!

08 The American Berkebeiner

10 Scene in Motion Photos from recent events and races

12 Train for the Climb

13 New Year...No Injuries

14 XC Ski Training

17 Swim Technique Cover Photo and this Page: The American Birkebeiner; 20 The Loppet photos by Kelly Randolph RACE

sponsored by CALENDAR DATE EVENTS LOCATION TYPE

DATE EVENTS LOCATION TYPE 1/1 Resolution Solution 5K White Bear Lake, MN Run 1/1 Commitment Day Bloomington, MN Run

1/26 Beat the Freeze Biathlon White Bear Lake, MN Biathlon 1/1 Polar Dash 1/2 Marathon, 10 and 5K Minneapolis, MN Run

2/9 Winter Trek 5K - Ski, Snowshoe, Bike, Skijor Battle Creek, St. Paul, Mn Multi 1/5 Frosty Frolic 5K Run/Walk, 1/2 Mile Kids’ Fun Run Circle Pines, MN Run

1/5 Twin Cities Championships Battle Creek Park St.Paul, MN XC Skiing 1/12 Kick Your Resolution 5K St. Louis Park, MN Run

1/5 Finding Rainbow XC Ski Races Waubun, MN XC Skiing 1/19 Yukon Days on White Bear Lake White Bear Lake, MN Run

1/5 Telemarker Challenge Cable, WI XC Skiing 1/19 Freeze Yer Gizzard Blizzard Run International Falls, MN Run

1/6 Twin Cities Championships Theodore Wirth Park Minneapolis, MN XC Skiing 1/19 Winterfest Frozen 5K Spicer, MN Run

1/12 City of Lakes Pre-Loppet Minneapolis, MN XC Skiing 1/26 Securian Winter Run 1/2 Marathon, 10K, 5K St. Paul, MN Run

1/12 Seeley Hills Classic Seeley, WI XC Skiing 1/26 Celebration of the Lakes 5K/10K /Kids Run Center City, MN Run

1/12 Edgewood Winter Blask Fargo, ND XC Skiing 1/26 Amana Freezer 5K Amana, IA Run

1/13 King Boreas Ski Race & Family Event St. Paul, MN XC Skiing 2/2 CFF Stair Climb Minneapolis, MN Run

1/19 Birkie Tour Hayward, WI XC Skiing 2/2 TC Kids Fieldhouse Fun Run Minneapolis, MN Run

1/19-23 Tour De Twin Cities Minneapolis/St. Paul, MN XC Skiing 2/3 Freeze Your Buns Run Hamel, MN Run

1/20 Boulder Lake Race 10.3 & 31 K Boulder Lake, MN XC Skiing 2/9 Sweetheart Runs 5K, 10K, 10M, Kids Run Mahtomedi, MN Run

1/26 MGHS Noquemanon Ski Marathon Marquette, MN XC Skiing 2/9 Valentines Day TC 5K Minneapolis, MN Run

1/27 Saint Mary’s University 10K Winona, Mn XC Skiing 2/9 Hearts & Running 5K St. Paul, MN Run

2/2 Moraloppet Ski for the Cure Mora, MN XC Skiing 2/10 Lace up Against Breast Cancer Rochester, MN Run

2/2-13 City of the Lakes Loppet Minneapolis, MN XC Skiing 2/16 Half Fast Half Marathon & 5K Vadnais Hts, MN Run

2/9-10 Vasaloppet USA Mora, MN XC Skiing 2/23 Spring Fever Charity 5K St. Cloud, Mn Run

2/16 Book Across the Bay Ashland, WI XC Skiing 2/23 American Lung Association Fight for Air Climb Minneapolis, MN Run

2/21-23 American Birkiebeiner Cable, Hayward WI XC Skiing 3/1 Special Olympics Splash & Dash 5K Minneapolis, MN Run

3/2 11th Rainbow Rendezvous XC Ski Race Waubun, MN XC Skiing 3/2 White Bear Winter Frolic White Bear Lake, MN Run

3/9 Pepsi Challenge Biwabik, MN XC Skiing 3/2 Plunge 5K Minneapolis, MN Run

1/5 Rib Lake Snowshoe Adventure Run/Walk Rib Lake, WI Snowshoe 3/2 Mustache March Run 2.65 Mile Fun Run Duluth, MN Run

1/12 RASTA Snowshoe Hare Rhinelander, WI Snowshoe 3/9 100% Irish for a Day TC 5K and TC 10 Mile Minneapolis, MN Run

Jack’s Snowshoe Jaunt & Little Jack’s Snowshoe 3/16 Shake Your Shamrock 8K & 5K Run/Walk Centerville, MN Run 1/12 Fun Run Spooner, WI Snowshoe 3/16 Lucky Green 5K Rochester, MN Run 1/13 Sasquatch Suffle Snowshoe Race Afton, MN Snowshoe 3/16 St. Patrick’s Day Red Beard Run Willmar, Mn Run 1/13 King Boreas Snowshoe Race St. Paul, MN Snowshoe 3/16 Shamrock Shuffle Bemidji, MN Run 1/19 Winterrific Snowshoe Race Savage, MN Snowshoe 3/16 Get Lucky 7K St. St. Paul, MN Run 1/19 Perkinstown Snowshoe Race Medford, WI Snowshoe 3/17 St. Patrick’s Irish Traditions 5K St Paul, MN Run 1/19 Yukon Days White Bear Lake Snowshoe 3/23 Return of the Robin Run Rochester, MN Run 1/20 Boulder Lake Snowshoe Stomp 4 & 8 K Boulder Lake, MN Snowshoe 3/23 March Madness 5K Monticello, MN Run Chippewa Valley Powder Keg Snowshoe & 1/26 Snowbike Eau Claire, WI Snowshoe 3/23 MDRA Lake Johanna 4 Mile Arden Hills, MN Run

1/26 Phillips Flurry Snowshoe Race 5K /10K Phillips, WI Snowshoe 3/24 St. Patrick’s Day Human Race 8K St. Paul, MN Run

1/26 Mosquito Hill Snowshoe Races New London, WI Snowshoe 3/24 Irish Run St. Paul St. Paul, MN Run

1/26 Snowshoe Scamper LaCrosse, Wi Snowshoe 3/30 Table Run 5K Fargo, ND Run

1/26 Iowa State Championships Cedar Falls, IA Snowshoe 3/30 MDRA 7 Mile Hopkins, MN Run

1/26 Bigfood Snowshoe Boogie Traverse City MI Snowshoe 3/31 Easter Sunday Rise N Shine 5K St. Paul, MN Run

2/2 The Udder Snowshoe Race Athens, WI Snowshoe 4/6 Chocoholic Frolic 5& 10K Lake Phalen, St. Paul, Mn Run

2/2 Twin Cities Snowshoe Shuffle Minneapolis, MN Snowshoe 4/6 Running with the Wolves 5K & Kid’s Run Walk Minneapolis, MN Run

2/2 Iola Twilight Iola WI Snowshoe 4/6 MDRA Ron Daws 25K Minnetonka, MN Run

2/9 Treehaven Tromp Treehaven, WI Snowshoe 4/6 Spirit of White Bear Lake 5 & 5 Mile White Bear Lake, MN Run

2/9 Tubbs Romp to Stomp Chaska, MN Snowshoe 4/6 Running Opener 1K, 5K, 10K St. Paul, MN Run

2/16 Book Across the Bay Ashland, WI Snowshoe Camp Wanna Run A Mile or More 1/2 4/6 Marathon,10K,5K White Bear Lake, MN Run 2/17 Scotch Creek Woodland Waddle Edgar, WI Snowshoe 4/6 iRock Run Cold Spring, MN Run 2/24 Stomp the Swamp Wausau, WI Snowshoe 4/7 Fools Five Road Races: 8K & 1 Mile Lewiston, MN Run 3/3 Moose Tracks Minocqua, WI Snowshoe 4/12 Run the Valley 5K/10K Golden Valley, MN Run 3/3 Klondike Days Snowshoe Challenge Eagle River, WI Snowshoe 4/12 Fred Kruz Memorial 10 Mile Wayzata, MN Run 3/3 New Berlin Snowshoe Race New Berlin, Wi Snowshoe 4/13 Cardinal Cruise 5K, 10K, Kids K Faribault, MN Run 3/9 Hot Air for Hearts Snowshoe Races Cable, WI Snowshoe TCF Stadium, Minneapolis, 4/13 Goldy’s Run 5K & 10 Miler MN Run 04 www.midwestevents.com DATE EVENTS LOCATION TYPE DATE EVENTS LOCATION TYPE

4/13 MN Timberwolves Run with the Wolves Minneapolis, MN Run 5/22 Eagan Women’s Running Club 5K Eagan, MN Run

4/13 Race for Your Rights St. Paul, MN Run 5/25 Veterans Memorial Run New Richmond, WI Run

4/14 Race for Justice 5K Minneapolis, MN Run Med City Kids Marathon, 5K, Diaper Dash, 5/25 Toddler Trot Rochester, MN Run 4/19 Earth Day 5K Run Walk, 1K Youth Run St. Cloud, MN Run 5/25 Memorial Day/Law Day 5K Run Willmar, MN Run 4/20 Earth Day Scheels Half Marathon & Relay St. Cloud, MN Run 5/25 Madison Twilight 10K and Kids Race Madison, WI Run 4/20 The Glow Run 5K Des Moines, IA Run 5/26 Madison Half Marathon Madison, WI Run 4/20 St. Paul Saints Running of the Pigs 2013 St.Paul, Mn Run Med City Marathon & Half Marathon, Relay, 20 4/20 Fitger’s 5K Duluth, MN Run 5/26 Mile Rochester, MN Run

4/20 Cemstone Run for Others 10K/5K Mahtomedi, MN Run 5/26 Awake the Grapes 10K, 5K, 1 Mile Alexandria, Mn Run

4/20 Challenge Obesity 5K St. Paul, MN Run 5/26 MDRA Mississippi 10 Mile St. Paul, MN Run

4/21 Rock Bottom 5K for Hunger Minneapolis, MN Run 5/27 Randy’s Run 5K Run/Walk Eden Prairie, MN Run

4/21 Get Your Rear in Gear Edina, Mn Run 2/10 YMCA of Minneapolis Winder Indoor Tri Minneapolis, MN Triathlon

4/21 Minneapolis Recycle Run Minneapolis, MN Run 4/7 YWCA of Minneapolis Spring Indoor Tri Minneapolis, MN Triathlon

4/21 Oshkosh 1/2 Marathon & 5K Oshkosh, WI Run 4/27 I’m Ready for Summer Triathlon Brookings SD Triathlon

4/26 Run for the Lakes, 5K, 1K Kids Fun Run Brainerd, MN Run 4/27 UMM Tinman Triathlon Morris, MN Triathlon

4/27 Get In Gear 2K, 5K, 10K, Half Marathon Minneapolis, MN Run 5/4 Chain of Lakes Triathlon Alexandria, MN Triathlon

Run for the Lakes, Marathon, 1/2 Marathon, and 5/18 Blaine Triathlon Blaine, MN Triathlon 4/27 10K Brainerd, MN Run 5/19 Land Between the Lakes Albert Lea, Mn Triathlon 4/27 New Balance Girls on the Run 5K Mankato, MN Run 4/27 Falls Duathlon Cannon Falls, MN Duathlon 4/27 Anoka County 4H Clover Dash Andover, MN Run 5/4 Cinco du Mayo Duathlon Stillwater, MN Duathlon 4/28 Spring Fling 5K, 10K, Kids Run Rochester, MN Run 5/5 Paper Discovery Duathlon Neenah, WI Duathlon 4/28 Tribute to the Troops, 5K Run 3K Walk Eagan, MN Run 5/11 Oakdale Spring Classic Duathlon Lake Elmo, MN Duathlon 5/4 Jump to It 5K/10K/Kids Run White Bear Lake, MN Run 5/11 Central Lakes Duathlon Fergus Falls, Mn Duathlon 5/4 7at 7 7Mile, 5K, Kids K Mankato, MN Run 5/19 Gear West Duathlon Orono, MN Duathlon 5/4 FM United Way 5K Fargo, ND Run 5/24 Apple Kids Duathlon Sartell, MN Duathlon 5/4 Run Around Woman 30K Run, 5K Run/Walk Longville, MN Run 5/25 Apple Duathlon Sartell, MN Duathlon 5/4 From the Heart 1/2 Marathon Owatonna, MN Run 4/28 Minnesota Ironman Bicycle Ride Afton, MN Cycle 5/4 Nick Clare Memoria Run 2K, 5K, 10 Mile Hastings, MN Run 5/3 LaCrosse Omniun LaCrosse, WI Cycle 5/4 Run for Hope 5K Burnsville, MN Run 5/4 Bike Ride Around Woman Longville, MN Cycle Wright County Law Enforcement Torch Run 1/2 5/4 Marathon & 5K Buffalo, Mn Run 6/1 Twin Cities Tour de Cure Minneapolis, MN Cycle

5/4 Wisconsin Marathon & 1/2 Marathon Kenosha, WI Run 6/15 Nature Valley Grand Prix Bicycle Festival Stillwater, MN Cycle

5/4 Cinco de Mayo 8K Minneapolis, MN Run 6/22 Superior Vistas Bike Tour Washburn, WI Cycle

5/5 Ham Run 1/2 Marathon & 5K Grand Marais, MN Run 2/2 Penn Ice-Cycle Loppet Minneapolis, MN Ice Cycling

5/4 Three Rivers 5K Run and 5K Walk LaCrosse, WI Run 2/16 The Abominable Fat-Bike Race Tomahawk, WI Mountain Bike

5/4 Grandad Half Marathon/Relay LaCrosse, WI Run 3/9 Fat Bike Birkie Hayward, WI Mountain Bike

5/5 Minnetonka Half Marathon, Kids Run 1K Wayzata, MN Run 4/26 Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN Expo

5/5 Eau Claire Marathon, 1/2 Marathon,Relay Eau Claire, WI Run Metrodome Inline Marathon, Half Marathon, Team 3/9 Time Trial Minneapolis, MN Inline 5/9 Medtronic TC 1 Mile Minneapolis, MN Run 1/12 Iceman 5K Dayton, MN Adventure Race 5/11 Lake Wobegon Trail Marathon St. Joseph, MN Run 1/20 Triple D Endurance Race Dubuque, IA Adventure Race Journeys Marathon, Half Marathon, 13.1 Power 5/11 Walk, 5K Eagle River, WI Run 5/18 Gladiator Assault Challenger Boone, IA Adventure Race

5/11 Maple Grove 1/2 Marathon, 5K Maple Grove, MN Run 4/12 Zumbro 100M Endurance Run & Midnight 50 Wabasha, MN Trail Run

5/11 Brookings Marathon Brookings SD Run 4/20 Trail Mix Bloomington, MN Trail Run

5/12 Komen Twin Cities Run for the Cure Bloomington, MN Run 4/21 MDRA Mudball Classic Minneapolis, MN Trail Run

5/18 TC Kids Cross Country Fun St.Paul, MN Run 4/27 Chippewa 50K & 10K Trail Run New Auburn, WI Trail Run

5/18 Marion Arts Festival Races Marion, IA Run 5/4 Down & Dirty Women’s 8K Lake Elmo, MN Trail Run

5/18 Northern Lakes Run White Bear Lake, MN Run 5/4 GO GREEN 5 & 10km Race/Run/Hike Battle Creek, St. Paul, MN Trail Run

5/18 Scheels Fargo Marathon, 1/2 Marathon, 10K Fargo, ND Run 5/4 Running in the Ruff Milaca, MN Trail Run

5/18 Autism 5K Minneapolis, MN Run 5/4 7 at 7 Trail Race Mankato, MN Trail Run

5/18 The Old Glory Run Cold Spring, MN Run 5/18 Uff-Da Trail Run Woodville, WI Trail Run

5/18 Be the One Run Minneapolis, MN Run

5/18 Northside Street Run - Folwell 5K Minneapolis, MN Run

5/18 Chaska 10K/5k Chaska, MN Run

5/19 Apple Blossom Races Hastings, MN Run

5/19 Cellcom Green Bay Marathon Green Bay, WI Run

5/19 Papillion 1/2 Marathon, 10K and Fun Walk Papillion, NE Run www.midwestevents.com 07 James Netz

Darlene Prois

Darlene Prois

The Birkie Is a Year-Round Lifestyle!

Kelly Randolph January 19 – BirkieTour / 25K – 50K

February 21-23 – American Birkebeiner Events

March 9 – NEW! Fat Bike Birkie Mark Milford From Ski to September 21 – Birkie Trail Run & Trek Marathon to 5K Darlene Prois www.Birkie.com “When you look back over 40 years, it is pretty incred- The Birkie Trail is an 88K system that is maintained and open to ible. It’s not something that could be planned. It really the public 365 days a year—for skiing, biking, running, and hiking. felt like an accomplishment; there was nothing like it. Shining Ski When we found out the race was going to be held again, we instantly signed up. Now it is a given that I will be at the Birkie every year. Things don’t get easier, but it is Darlene Prois such a tradition. I will keep coming as long as the body will let me.” The 40th Annual John Kotar, Birkie Founder, and one of just three people (Founders) who have skied American Birkebeiner every Birkie, including the first one in 1973. Has Something for Everyone

Susan Kendrick with photos by Darlene Prois, Kelly Randolph, James Netz, and Mark Milford

It’s called “Birkie Fever.” And, it’s the reason gen- But, it’s not all about distance. The action starts erations of families and friends plus so many new on Thursday, February 21. Whether you get on Darlene Prois Friday, the fun continues, starting with the Junior Birkie at Telemark in Cable, WI. Back on skiers continually head for the starting line of the skis or come as a spectator, this is winter fun Main Street, Hayward, the day starts with the Barkie Birkie Skijor (“Barkie Fever” anyone?). legendary American Birkebeiner cross country at its best! Most of the Birkie week events take Next is the Giant Ski where teams of six people each buckle into a pair of 25-foot long wood- ski marathon. This year they are again coming place on Main Street in Hayward, WI. Festivi- en skis and “race” up Main Street. The costumes get better every year. The day concludes from as far away as North Carolina and Southern ties get underway with the Barnebirkie children’s with the Birkie Adaptive Events--500 meters or 3K. California. In all, more than 12,000 skiers from 48 event—the country’s largest youth ski race. Next states and 21 countries will gather in Hayward / is the Elite Sprints where you see the same top Saturday is race day for all Birkebeiner, Kortelopet, and Prince Haakon skiers. The excite- Cable, WI, February 21-13, 2013 to for the 40th national and international skiers who will be com- ment and camaraderie of being with this many of your fellow skiers is something everyone annual Birkie. peting for the Birkie champion’s podium on Sat- should experience. Saturday night is time to celebrate at the all-new Birkie Bash & Awards at urday. Telemark Lodge in Cable. There will be a live band and big door prizes, including complete Even though the Birkie has long been the larg- ski packages. Anyone is welcome. est ski race in North America and the fourth larg- Evening starts with new “Nikkerbeiner,” celebrat- est in the world, it continues to grow by record ing the Birkie’s beginnings, when wooden skis, Sunday is its own special day, featuring the Birkie On-Snow Ski Demo where you can try out numbers. The first Birkie was held in 1973 and bamboo poles, and knickers were the high-tech the latest and next-season skis, boots, poles, and more from all the top ski manufacturers. included only 35 wary skiers at the starting line. gear of the day. This untimed event is your chance The Demo takes place on the freshly groomed Birkie Trail at the Birkie “OO” Trailhead from Now, more than 15,000 spectators alone will ring to go completely retro. There will be prizes for the 8:00 a.m. to 3:00 p.m. cow bells and cheer on skiers at the Saturday best outfits and gear. At dusk, don’t miss the of- events alone. In fact, this year’s race registration ficial Birkie Torch Lighting, Welcome Ceremony, for the main Birkie 50/54K and Korte 23K events Parade of Nations, and “Lure of Lights.” You can closed on October 15, the earliest on record, af- also make reservations to attend the “Blast With For more information, visit www.Birkie.com, call 715-634-5025, or email [email protected]. ter reaching the highest cap ever of 10,000 par- the Past” tent party or enjoy the 5/10K Family Lu- ticipants. minary Fun Ski. 08 www.midwestevents.com scene in

motion Turkey Day 5k, photo courtesy of Lifetime Fitness Jingle Bear 5k, photo by Jenn Barnett

Diva Dash, photo by Walker Turkey Day 5k, photo courtesy of Lifetime Reindeer Run; photo courtesy of Marilyn Athletic Photo Fitness Franzyn

Jingle Bear 5k, photo by Jenn Barnett Turkey Day 5k, photo courtesy of Lifetime Fitness Jingle Bear 5k

05.19.13 GREEN BAY, WISCONSIN TOUCH THE TUNDRA JOIN THE MOVEMENT Jingle Bear 5k Don’t just sit there! Run around titletown, have fun, make tracks through Lambeau Stadium, impress friends, & possibly qualify for Boston — yes, you still get free beer & bratwurst.

Fast Before the Feast

Reindeer Run; photo courtesy of Marilyn Franzyn

REGISTER NOW! WWW.CELLCOMGREENBAYMARATHON.COM

10 www.midwestevents.com Train for the New Year... CLIMB NOXNG INJURIES with the Fast Before the Feast Jingle Bear 5k, photo by Jenn Barnett NO American Lung Association 5 New Year’s Resolutions to Prevent Running Injuries! by Marie-Christine Leisz, DO

The Fight for Air CLIMB is a unique event where Running is great but causes physiological stress. If training is advanced rationally, at a rate the body individuals, firefighters in full gear and teams can accommodate, “good” stress results. This stress makes our bones, tendons, ligaments, heart and race, run or walk up the 660 stairs to reach the lungs stronger and more resilient. Bad stress due to training errors causes many of the running injuries top of the Accenture Tower. This event is a great I treat. Here are my 5 recommendations to control the bad stress associated with running and reduce way to challenge yourself—whether your goal is injury: just to reach the top or to be the first to cross the finish line—you will walk away with a newfound 1. Avoid Overuse respect for your lungs! Overuse injuries are tendinitis, stress fractures and muscle strains. These injuries are rarely traumatic but due to terrible too’s! That is advancing training too much, too fast, too soon, changing shoe type Tip 1: Work on increasing your aerobic capacity. Afton Village Holiday Run, Diva Dash, photo by Walker Diva Dash, photo by Walker too drastically or transitioning from flats to hills, or treadmill to outdoor running to aggressively. Running photo courtesy of Becky Lewis Athletic Photo Athletic Photo generates forces 2 ½ times body weight with each step taken. Your body can only adapt to this stress The key to dominating all 30 floors is making sure so fast. I recommend following a sound training program and not advancing mileage more than 5-10% your body is up for the task. Think of getting to per week. the top being the same as running a mile and a half without stopping. If you’re currently able to 2. Periodize Training: last through a mile and a half of running, your Many athletes quit running after the last race in the fall and start up again several months before the body is capable of rocking it all the way to the top. first race in the spring. Injuries often occur during that springtime ramp-up. I especially see this happen to older runners. To prevent injury you need to run year-round. But, your body cannot perform at the Tip 2: Strengthen your legs same intensity so I recommend periodized training. Periodization organizes your training into large, Tip 3: Climb stairs Don’t miss your chance to get involved in this one medium and small training blocks throughout year. It is physiologically sound. You choose one or two Your legs are the primary movers for climbing of a kind event. Your support helps the American events in the spring or fall to peak for. When done correctly, you will achieve high state of competition Every building has stairs, so take advantage of the stairs? Glutes (yes, your butt), quads, and Lung Association in the Fight for Air. With lung readiness, improve performance and avoid overtraining. it! Try going up and down a set of stairs (mul- hamstrings. The stronger these three muscle disease on the rise, we are fighting for research tiple floors or a single flight of stars) for 5 minutes groups are, the easier it will seem to fly up the that will find a cure for tomorrow and for lungs 3. Ensure Good Nutrition And Energy Balance: straight. Rest 2-3 minutes, and go for it again. stairs. How do you strengthen these? Squats, that burn from exercise rather than from ozone. You’ve heard the phrase “garbage in, garbage out”? In order to optimize performance and recovery you This will help your body adapt to the stair climb- lunges, and leg extensions. This will strengthen And we won’t breathe easy until we win the fight. must optimize nutrition! You need to eat to attain an ENERGY BALANCE! You need an adequate num- ing movement and increase your aerobic capac- these muscles, and help increase your aerobic Register today at www.FightforAirClimb.org or ber of calories in the right ratio of protein, carbohydrates and yes, FAT! The goal of good nutrition is ity. capacity. call 651-223-9562. to give you power when you need it, build lean muscle mass and, repair damaged tissues to enhance recovery. Visit a dietitian or use internet sources to figure out how many calories you need based on how many calories you are burning up

4. Use Good Gear

13 Find out what running shoe is appropriate for your foot type. Buy shoes from stores that have experi- enced runners working there. If you are converting to barefoot running or minimalist footwear, add this

20 gear or technique slowly to your training regimen. Replace running shoes every 6 months or 500 miles a ccenture tower • minneapolis, minnesota 5. Correct Biomechanical Imbalances And Treat Pain And Injury Soon After It Starts! I have seen many running related injuries go from acute and easily treated to chronic and slow to heal because runners hope they will just “go away”! Many runners have injuries that are all on one side of their bodies. When I examine them, I find muscle weakness or joint tightness on that side too. If you BREATHING SHOULD NOT BE AN UPHILL CLIMB have recurrent injuries or have pain that does not go away after 1 week, seek attention from experi- enced Sports Medicine physician or a sports Physical Therapist. Get those imbalances resolved once and for all! SATURDAY, FebRUARY 23 These tips will keep you on the road and out of my office! Here’s to an injury-free 2013! Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medi- cine, with advanced training in the diagnosis and management of running and endurance sports inju- enter ries. She is medical director of the Running and Endurance Sports Injury Clinic at Sister Kenny Institute exclusive and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at www. Discount Code: allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ahs/ski.nsf/page/Run_smart O2Runners.org FightForAirClimb.org AIR www.midwestevents.com 13 XC Ski -

As I write this, it is raining. In December. I’m often a bit of a pessimist, but I’m concerned that Prioritizing Your Workouts we may be drifting towards a similar winter to by Kevin Johnson last year. I hope not, but it is always important to Kevin Johnson has worked with skiers from beginners to national champions have back-up plans in place so you’re prepared as a coach and ski tech. He is currently training to compete in many of the to deal with the challenges that come with a low- midwest ski marathons this winter. snow winter.

Sure, it’s only December, and there is plenty of The following are some examples: With life’s busyness, it’s unlikely you’ll be able time for more snow to fall, but taking a few steps to get on snow every day. Find ways to enjoy now will put you in a stronger position for the big Technique Focus: training on the dry-land days. If possible, do ac- races later in the season even if Mother Nature tivities that focus on improving weaknesses. If doesn’t bless us with “real” winter. -“Crunching” powerfully with your abs when upper body strength is a weakness for you, like poling. it is for most skiers, take advantage of the lack- First, make an effort to get on snow often. If -Pushing to the side, not backwards, when of-snow and get some good strength training ac- you’ve read any of my other articles, you know skating. complished at the gym. If balance and flexibility how much I preach about specificity. Nothing are in issue, like they also are for most skiers, prepares you for skiing better than actually -Gliding on a flat ski before pushing off when yoga can be a great way to improve your skiing skiing. Seems simple enough! Many people in skating. ability. Running outside in the winter can often the Midwest are fortunate to live near a ski venue be treacherous, but there are many great winter- with artificial snow. If you’re not so lucky, con- Fitness Focus: running shoes and shoe accessories that make sider planning a weekend vacation to one of the the experience much safer. Winter running can places with real snow. Mini training camps can -Short speed bursts (10-15 seconds) through a be a wonderful experience with the smell of wood kick-start your season in a way that makes you longer ski session. fireplaces and the crispness of the air; bundle up, more motivated to keep training even when the gear up, and get out there. snow situation at home isn’t ideal. -Race-pace intervals. Lastly, it is easy to neglect your ski equipment if Have a plan for those days when you are on -Time-trials to test fitness. you’re only using it occasionally. Remember that snow; especially if you’re skiing on a small loop artificial snow and old snow are more abrasive of artificial snow. This will help you maximize Skiing Skills Focus: and dirtier than new snow so you’ll need to wax your time on the snow. Before you head out the your skis more often. It can be easy to forget door create some specific goals and focuses for -No pole skating. that the big races are just around the corner and the workout. Often the most valuable workouts spending a few extra minutes now taking care of have a technique focus, a fitness focus and a -Figure-eight drills. your gear will give your more time to relax in the skiing skills focus. I’d recommend writing down days leading up to your event. several ideas for each of these elements of skiing -Practice transitioning from downhill to flat to up- performance. hill and vice-versa. marathon half marathon relay | 5k | 20 mile ROCHESTER, MINNESOTA

Minnesota Pacers Pace Team, Jumbotron, Fitness Expo, Post Race Party, Medals, Technical Shirts, and much more! 05:26:13 Visit the website for specific event details and registration!

www.medcitymarathon.com

14 www.midwestevents.com www.midwestevents.com 15 Master Swim Breathe Easy Breathing technique for maximum swim Teams performance.

by John Foss Barracuda Aquatic Club Bloomington, MN Jeff Lee 952/884-3703 Imagine running a marathon under this restriction: hold your breath North Suburban Aquatic Club/NSAC every 25 feet, breathe out and in very quickly between each 25 foot Mounds View School District Pools segment. Just imagine the fatigue this awkward breathing cycle www.nsmakos.org would create. Oxygen deficit would become the key factor in your performance. The marathon would be impossible to complete. Well, Tri Fitness 90% of all swimmers do this to some extent while swimming the White Bear Lake, MN freestyle stroke. Vahid Sadrzadeh 651-426-3619 The explosive breath is the greatest error that masters swimmers, [email protected] triathletes and youth swimmers make during distance competition. www.trifitnesswbl.com To simulate the effect of this inadequate breathing cycle, one can hold their breath while biking and running. The feelings brought on by oxygen deprivation on land can teach you how much oxygen one needs during swimming and the effects of not breathing enough.

It is generally accepted amongst top level coaches that in any race over 100 yards, the athlete must breath every stroke cycle otherwise you will go into oxygen debt. That means never breathe less than every two strokes. (example: left arm, right arm, breathe, repeat)

How to fix the explosive breath:

1. If you have fear of choking or aspirating on water: Practice slow vertical bobs with constant breathing until you remove any anxiety over water on the mouth or nose.

2. Focus on putting the word “breathe” into one of your arm strokes: Examples of this are saying “scoop, push, breathe” or “reach push breathe” on the breathing side arm.

3. Breathe in your mouth then begin exhaling out of your nose im- mediately after inhaling. Practice this constant inhale/exhale cycle while kicking or swimming.

Jon Foss is CEO of the Foss Swim Schools and has coached three championship teams the Foxjets, Aquajets and Fastjets. His swim- mers have gone on to set scores of national age group records and two American records.

Start Making Plans to Join Us!

26.2 Miles of Black Hills Beauty

Marathon Half Marathon

5 Person Marathon Relay

Commemorative Finisher Medals

Walker Friendly!

Sunday, June 2nd

Deadwood, South Dakota

www.DeadwoodMickelsonTrailMarathon.com

16 www.midwestevents.com www.midwestevents.com 17 th May 11 , 2013 USATF CERTIFIED Register online at www.journeysmarathon.org or call 800-359-6315

An Eagle River Area Chamber of Commerce Event Conquer the Bluff! Register now at www.FestivalFoodsGrandadHalf.com

Start from atop Grandad Bluff and descend 600 feet to the banks of the Mississippi! La Crosse, WI | May 3-4, 2013

18 www.midwestevents.com www.midwestevents.com 19 The City of Lakes Loppet

Ingrid Remak photos by Steve Kotvis of f/go photography

The City of Lakes Loppet is returning to the streets of Uptown! This year’s event features many Loppet favorites, as well as some new events that are scooping fresh snow into the weekend’s lineup of activities.

Activity kicks off Saturday morning near Tin Fish with the Southwest Journal Snow Sculp- ture Competition. Artists arrive early to exca- vate fanciful creatures from the blocks of snow. From there one can walk to Lake Calhoun with the Kubb Tournament taking place on the frozen shore. Kubb - a Swedish lawn game, is living up to its’ Viking origins making the Loppet Kubb Sunday’s tri-fecta of citizen races include the REI Tournament the largest winter Kubb Tournament Tour (10k), the Hoigaard’s Classic (25k) and Lop- in the world. The Ski-O Loppet begins at noon pet Freestyle (20k) that leave Theodore Wirth and brings orienteering to the Loppet for the first Park respectively and finish in Uptown among time. Uniting a love for skiing with an adventur- thousands of cheering fans. Later in the after- ous Shackleton spirit - the Minnesota Orienteer- noon, canines will rule Wirth during the Subaru ing Club (MNOC.org) will offer two courses for Skijor National Championships where two dog novices and advanced athletes to try. teams will tackle the challenging terrain in pursuit of a national title. New for 2013 is the Penn Cy- In the early afternoon, dogs and cyclists hit the cle Fat Tire Loppet. This grueling point-to-point lakes for the Chuck and Don’s Skijor Loppet bike race gives riders their only chance of the and Penn Cycle Ice Bike races. The afternoon year to ride the demanding ski trails that begin in continues with youth races: the Rossignol Junior Wirth and end in Uptown. Participants that can’t Loppet and the Cook County Minne-Loppet that choose between biking and skiing can do both! start on the Lagoon and finish in Uptown. The Awards will be given to those who race both a ski MYSL Super Carnival will run throughout the marathon and the bike race - crowning athletes afternoon with fun ski games designed for the that are both the “fastest” and “fattest” athletes community together in celebration of winter in whole family. As dusk approaches, the Finn Sisu around. Minnesota. Proceeds from the event go directly Sprints (featuring Junior, Citizen and Paralympic to support the Foundation’s inner-city youth cross categories) will send racers flying through the Since its inception eleven years ago, the City of country ski programs that expose youth to year- streets until nightfall. Finally - in the darkness Lakes Loppet has had a dramatic life of its own. round outdoor activity and offer in-depth oppor- of Saturday evening, thousands of skiers emerge Dodging frigid temps, withstanding unseasonal tunities to experience silent sports. The Loppet from the woodwork to participate in the Park melts, and persevering through barren winters, Foundation has four main areas of focus: Events, Nicollet Luminary Loppet - a candle lit ski around the Loppet has weathered storm and sun to be- Loppet Adventures, Loppet Nordic Racing and the perimeter of Lake of the Isles deemed by the come the race it is today. The Loppet Founda- Stewardship. To learn more about the Founda- Mayor himself to be his “favorite part of winter in tion, the non-profit organization that puts on the tion’s efforts in each area, or to become a mem- Minnesota”. Loppet every year, uses this race to draw the ber, visit www.loppet.org. ©2013 Twin Cities In Motion. 039-2274h

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