36th annual

Get in Gear 10K • 5K • 2K • Half Don’t miss ’s Annual Rite of Spring • A run for all ages!—In all weather! Saturday, April 27, 2013 • Minnehaha Park, • www.getingear10k.com contents

Get Ready Counterclockwise from top: for a running event that Iceman; Arrowhead Ultra, Greg Ames; Disney Marathon, Jenn Barnett, City of Lakes Loppet, celebrates... Jenn Barnett; Disney Marathon, YOU! Jenn Barnett new new date! date! June 16, 2013

04 Race & Event Calendar womenshalfmarathon.com Upcoming races and events. newnew newnew Get moving! Fun Cheer Teams along the Course • Post-Race Celebration with Live Music • Blingin’ Finishers Medal 10 Scene in Motion date!date! date!date! Photos from recent events and races

12 Strength Training for Endurance Athletes

14 Spring Shoe Guide

20 Tour de Cure

23 Healty Eating

24 How to Plan Your Race Season RACE You can find a full year DATE EVENTS LOCATION TYPE DATE EVENTS LOCATION TYPE calendar in our 5/17 Blue Cross Blue Shield of ND /Walk Fargo, ND Run 6/1 Athletic Republic , 5K, 1K Fergus Falls, MN Run extended online 5/17 HCC Rock N Run Little Falls, MN Run 6/1 Manitou 15K White Bear Lake, MN Run sponsored by version of this issue at 5/18 TC Kids Cross Country Fun St.Paul, MN Run 6/1 Mendota Heights 5K Mendota Hts, MN Run CALENDAR www.midwestevents.com 5/18 Marion Arts Festival Races Marion, IA Run 6/1 Rhubarb Run Lanesboro, MN Run 5/18 Northern Lakes Run White Bear Lake, MN Run 6/1 Fargo 5k Fargo, ND Run DATE EVENTS LOCATION TYPE DATE EVENTS LOCATION TYPE 5/18 Scheels Fargo Marathon, 1/2 Marathon, 10K Fargo, ND Run 6/1 Run by the Bay Excelsior, MN Run 5/18 Autism 5K Minneapolis, MN Run 6/2 Grand Old Day on the Go St. Paul, MN Run 3/2 11th Rainbow Rendezvous XC Ski Race Waubun, MN XC Skiing 4/20 Cemstone Run for Others 10K/5K Mahtomedi, MN Run 5/18 Northside Street Race - Folwell Minneapolis, MN Run 6/2 Deadwood Mickelson Trail Marathon Deadwood, SD Run 3/9 Pepsi Challenge Biwabik, MN XC Skiing 4/20 Challenge Obesity 5K St. Paul, MN Run 5/18 Standing Strong 5K Run/Walk Cottage Grove, MN Run 6/2 Minneapolis Marathon Minneapolis, MN Run 3/3 Moose Tracks Minocqua, WI Snowshoe 4/20 The Big Climb Minneapolis, MN Run 5/18 The Old Glory Run Cold Spring, MN Run 6/7 Ragnar Relay Chicago Madison to Chicago Run 3/3 Klondike Days Snowshoe Challenge Eagle River, WI Snowshoe 4/20 Walk on Waconia 10 Miles, 10K Waconia, MN Run 5/18 Be the One Run Minneapolis, MN Run 6/8 Malone’s 5K Family Fun Run/Walk Maple Grove, MN Run 3/3 New Berlin Snowshoe Race New Berlin, Wi Snowshoe 4/21 Rock Bottom Brewery 5K Minneapolis, MN Run 5/18 Book It! 5K Roseville, MN Run 6/8 Walker Methodist Roll & Stroll Minneapolis, MN Run 3/9 Hot Air for Hearts Snowshoe Races Cable, WI Snowshoe 4/21 Get Your Rear in Gear Edina, Mn Run 5/18 Northside Street Run - Folwell 5K Minneapolis, MN Run 6/8 Race the Rum 5K/1Mile Fun Run Walk Cambridge, MN Run 3/1 Special Olympics Splash & Dash 5K Minneapolis, MN Run 4/21 Minneapolis Recycle Run Minneapolis, MN Run 5/18 Make Tracks for Celiacs 5K Run/Walk Victoria, MN Run 6/8 The Carlyle Sherstad 5K/10K Grantsburg, WI Run 3/2 White Bear Winter Frolic White Bear Lake, MN Run 4/21 Oshkosh 1/2 Marathon & 5K Oshkosh, WI Run 5/18 Chaska 10K/5k Chaska, MN Run 6/8 Legends Run Deephaven, MN Run 3/2 Plunge 5K Minneapolis, MN Run 4/27 Get In Gear 2K, 5K, 10K, Half Marathon Minneapolis, MN Run 5/19 Land Between the Lakes Albert Lea, Mn Run Lola’s Lake Waconia Half Marathon, 10 Mile,5K, 3/2 Mustache March Run 2.65 Mile Fun Run Duluth, MN Run 4/26 Run for the Lakes, 5K, 1K Kids Fun Run 6/8 Dog Day 5K Waconia, MN Run 5/19 Apple Blossom Races Hastings, MN Run 3/9 100% Irish for a Day TC 5K and TC 10 Mile Minneapolis, MN Run Run for the Lakes, Marathon, 1/2 Marathon, 6/8 Sour Grapes Half & Half Trail Run Brainerd, MN Run 4/27 and 10K Brainerd, MN Run 5/19 Cellcom Green Bay Marathon Green Bay, WI Run 3/16 Shake Your Shamrock 8K & 5K Run/Walk Centerville, MN Run 6/8 Suburban Adventure 10K/5K Run Walk Lakeville, MN Run 4/27 New Balance Girls on the Run 5K Mankato, MN Run 5/19 Papillion 1/2 Marathon, 10K and Fun Walk Papillion, NE Run 3/16 Lucky Green 5K Rochester, MN Run 6/8 Lederhosenlauf 5K St. Paul, MN Run 4/27 Anoka County 4H Clover Dash Andover, MN Run 5/19 Get Your rear in Gear for Colon Cancer Edina, Mn Run 3/16 St. Patrick’s Day Red Beard Run Willmar, Mn Run 6/8 Suburban Adventures 5K/10K Lakeville, MN Run 4/28 Spring Fling 5K, 10K, Kids Run Rochester, MN Run 5/22 Eagan Women’s Running Club 5K Eagan, MN Run 3/16 Shamrock Shuffle Bemidji, MN Run 6/8 Marathon to Marathon Storm Lake, IA Run 4/28 Tribute to the Troops, 5K Run 3K Walk Eagan, MN Run 5/25 Fast and the Furry 8K and 5K9 St. Paul, MN Run 3/16 Get Lucky 13.1Miles, 7K Minneapolis, St Paul, MN Run 6/8 Running to a Sweet Beet Renville, MN Run 4/28 Challenge Happiness 5K St. Paul, MN Run 5/25 Veterans Memorial Run New Richmond, WI Run 3/16 Irish Scamper 5K Maple Lake, Mn Run 6/8 Walk Like MADD St. Paul, MN Run 5/4 Jump to It 5K/10K/Kids Run White Bear Lake, MN Run 5/25 Memorial Day/Law Day 5K Run Willmar, MN Run 3/17 St. Patrick’s Irish Traditions 5K St. Paul, MN Run 6/8 Cody’s Dash Hopkins, MN Run 5/4 7at 7 7Mile, 5K, Kids K Mankato, MN Run Med City Kids Marathon, 5K, Diaper Dash, 3/24 St. Patrick’s Day Human Race 8K St. Paul, MN Run 5/25 Toddler Trot Rochester, MN Run 6/8 Say Thanks Day Fort Snelling, MN Run 5/4 FM United Way 5K Fargo, ND Run 3/23 Return of the Robin Run Rochester, MN Run 5/25 Madison Twilight 10K and Kids Race Madison, WI Run 6/14 Manitou Days 5K White Bear Lake, MN Run 5/4 Dash-it for Baskets Eagan, MN Run 3/23 March Madness 5K Monticello, MN Run 5/26 Madison Half Marathon Madison, WI Run 6/14 Twilight 5K Nn Run From the Heart 1/2 Marathon Relay/ 5K Run 3/23 MDRA Lake Johanna 4 Mile Arden Hills, MN Run 5/4 Walk Owatonna, MN Run & Half Marathon, Relay, 20 6/15 Notes for Cliff 5K St. Paul, MN Run 5/26 Mile Rochester, MN Run 3/24 Irish Run St. Paul St. Paul, MN Run 5/4 Nick Clare Memorial Run 2K, 5K, 10 Mile Hastings, MN Run 6/15 MN State DAR Flag Day 5K Run/Walk Ramsey, MN Run 5/26 Awake the Grapes 10K, 5K, 1 Mile Alexandria, Mn Run 3/30 MDRA 7 Mile Hopkins, MN Run 5/4 Run for Hope 5K Burnsville, MN Run 6/15 Spud Run Brooklyn Park, MN Run 5/26 MDRA Mississippi 10 Mile St. Paul, MN Run 3/30 Table Run 5K Fargo, ND Run Wright County Law Enforcement Torch Run 1/2 6/15 A Race Worth Winning 5K Run/Walk for ALS Prior Lake, Mn Run 5/4 Marathon & 5K Buffalo, Mn Run 5/27 Brian Kraft Memorial 5K Minneapolis, MN Run 3/31 Easter Sunday Rise N Shine 5K St. Paul, MN Run 6/15 Kids Against Hunger - Fill Their Plate Run Minneapolis, MN Run 5/4 Wisconsin Marathon & 1/2 Marathon Kenosha, WI Run 5/27 Challenge Hearts & Minds 5K St. Paul, MN Run 4/6 Bunker Hills Run Andover, MN Run 6/15 WeGotta Run/Walk Bird Island, MN Run 5/4 Cinco de Mayo 8K Minneapolis, MN Run 5/27 Randy’s Run 5K Run/Walk Eden Prairie, MN Run 4/6 Chocoholic Frolic 5& 10K Lake Phalen, St. Paul, Mn Run 6/15 Farmington Dew Run Farmington, MN Run 5/4 Three Rivers 5K Run and 5K Walk LaCrosse, WI Run 5/27 10 Kato & 2 Mile Kato Race Mankato, MN Run 4/6 Running with the Wolves 5K & Kid’s Run Walk Minneapolis, MN Run 6/16 Father’s Day 5K St. Paul, MN Run 5/4 Grandad Half Marathon/Relay LaCrosse, WI Run 6/1 FANS 12 & 24 Hour Races Minneapolis, MN Run 4/6 Spirit of White Bear Lake 5 & 5 Mile White Bear Lake, MN Run 6/16 Greenway’s Viking Grid Iron Gallop Minneapolis, MN Run 5/4 Run Around Woman 30K Run, 5K Run/Walk Longville, MN Run 6/1 Lymphomathon 5K Walk Minneapolis, MN Walk 4/6 Running Opener 1K, 5K, 10K St. Paul, MN Run 6/16 The Women’s Half Marathon Bloomington, MN Run 5/5 Eau Claire Marathon, 1/2 Marathon,Relay Eau Claire, WI Run 6/1 Livestock 5K Run/Walk St. Peter, MN Run Camp Wanna Run A Mile or More 1/2 6/16 Whipper Snapper Races for Kids Duluth, MN Run 4/6 Marathon,10K,5K White Bear Lake, MN Run 5/5 Ham Run 1/2 Marathon & 5K Grand Marais, MN Run

4/6 iRock Run Cold Spring, MN Run 5/5 Wells Fargo Lake Minnetonka Half Marathon Wayzata, MN Run

4/6 MDRA Ron Daws 25K Minnetonka, MN Run 5/5 Friends of the Orphans Cinco de Mayo 5K St. Paul, MN Run

4/7 Fools Five Road Races:8K and 1 Mile Lewiston, MN Run 5/4 Friends of the Orphans Cinco de Mayo 5K Wayzata, MN Run

4/13 Run the Valley 5K/10K Golden Valley, MN Run 5/9 Medtronic TC 1 Mile Minneapolis, MN Run

4/13 Fred Kruz Memorial 10 Mile Wayzata, MN Run 5/10 The Rave Run Shakopee, Mn Run

4/13 Cardinal Cruise 5K, 10K, Kids K Faribault, MN Run 5/11 Lake Wobegon Trail Marathon St. Joseph, MN Run

TCF Stadium, Minneapolis, Journeys Marathon, Half Marathon, 13.1 Power 4/13 Goldy’s Run 5K & 10 Miler MN Run 5/11 Walk, 5K Eagle River, WI Run

4/13 MN Timberwolves Run with the Wolves Minneapolis, MN Run Run New Prague 1/2 marathon, 10K, 5K, Kids 5/11 Run New Prague Run 4/13 Race for Your Rights St. Paul, MN Run 5/11 MDRA Mom’s Day 5K Minneapolis, MN Run 4/14 MIA Family Runs Minneapolis, MN Run 5/11 Maple Grove 1/2 Marathon, 5K Maple Grove, MN Run 4/14 Race for Justice 5K Minneapolis, MN Run 5/11 Brookings Marathon Brookings SD Run 4/19 Earth Day 5K Run Walk, 1K Youth Run St. Cloud, MN Run 5/11 Timber Wolf Trample 1K & 5K Madison WI Run 4/20 Earth Day Scheels Half Marathon & Relay St. Cloud, MN Run 5/12 Run with the Housewives Maple Grove, MN Run 4/20 YMCA 5K and 10K Minneapolis, MN Run 5/12 Komen Run for the Cure Bloomington, MN Run 4/20 The Glow Run 5K Des Moines, IA Run 5/12 Mother’s Day 5K St. Paul, MN Run 4/20 St. Paul Saints Running of the Pigs 2013 St.Paul, Mn Run 5/16 Fargo 1/2 Mile and 1 Mile Youth Run Fargo, ND Run 4/20 Fitger’s 5K Duluth, MN Run 04 www.midwestevents.com DATE EVENTS LOCATION TYPE

6/21 William A. Irvin 5K Duluth, MN Run

6/22 BK 5K Road Race Winona, MN Run

USA Men’s and Women’s Half Marathon 6/22 Championships Duluth, MN Run

6/22 Garry Bjorklund Half Marathon Duluth, MN Run

6/22 Grandma’s Marathon Duluth, MN Run

6/22 Run for the Roses Roseville, MN Run

6/22 Minnetonka Summer festival 8K Minnetonka, MN Run

6/22 Heart Beat 5000 5K Run/Walk Minneapolis, MN Run 6/22 Get Your Rear in Gear - Rochester Rochester, Mn Run Every 6/22 Heart Beat 5000 5K Run/Walk Minneapolis, MN Run

6/22 Foot Lake 4 mile Willmar, MN Run

6/22 Eden Prairie Optimist Club OK 5K Eden Prairie, MN Run

6/22 Delta Scholarship Fund 5K Run Minneapolis, MN Run

6/22 Peace Trail Run/Walk Cold Spring, Mn Run

6/23 Heights Hustle 5K Run Walk Columbia Heights, MN Run

6/23 TC Pride Rainbow Run Minneapolis, MN Run 6/26 Moonlight 5K St. Paul, MN Run Girl 6/29 Time to Fly 1K, 5K, 10K St. Paul, MN Run

6/29 Challenge Diabetes 5K St. Paul, MN Run

6/29 Circle of Life 5K-10K Lake City, MN Run

6/29 Komen Brainerd Lakes Race for the Cure Brainerd, MN Run

6/29 Burnsville Retro 5K Burnsville, MN Run

6/29 Yellowstone Trail Race 8 Mile/ 5K Hammond, WI Run 7/3 Hot Dam 5K Fun Run Minneapolis, MN Run Has An Iron

Iron Girlcore empowers you to discover a personal best, embrace your strength and celebrate your accomplishment in a supportive community of women that will cheer you on. The race is what you make it - whether your first or 100th, there is a place for you at Iron Girl. Make the Iron Girl race your chance to connect with your iron core. Visit www.IronGirl.com to find an event near you.

CELEBRATING Athleta Iron Girl Bloomington Duathlon YEARS 2 Mile Run/22 Mile Bike/2 Mile Run Sunday, September 22, 2013 06 www.midwestevents.com

IGR-12024_MidwestEvents_Bloomington.ai Trim: 8.5 x 11 Live: 7.625 x 10.125 7/4 Ely 4 on the 4th Ely, MN Run 7/27 Wabasha Riverboat Days 5K & 10K River Run Wabasha, MN Run 9/7 Bolder Dash 5K, 10K Minneapolis, MN Run 9/28 Dave Ryan 5K 10K for Special Olympics Minneapolis, MN Run

7/4 Freedom Fun Run St. Peter, MN Run 7/31 MDRA Minnehaha Fun Runs Minneapolis, MN Run 9/7 Run for Their Lives Milaca, MN Run 10/5 Lupus Walk for Hope & 5K Run Duluth, MN Run

7/4 Red, White & Boom! TC 1/2 Marathon Minneapolis, MN Run 8/3 Northland Teal Run 5K Run/Walk Kids 1 Run Brainerd, MN Run 9/7 Dick Beardsley 1/2 Marathon, 5K run/Walk Detroit Lakes, MN Run 10/5 Move for Micah 5K, Kids Run Minneapolis, MN Run

7/4 Cloquet Sawdust 5K Cloquet, MN Run 8/3 Minnesota Half Marathon & 5K St. Paul, MN Run 9/7 Lupus Walk for Hope & 5K Run Plymouth, MN Run 10/5 UW Stout Blue Devil 5K & Menomonie, WI Run

7/4 Red Wing 4th of July 10K /5K Red Wing, MN Run 8/3 Hearts Healing Hearts 5K Sartell, MN Run 9/8 America the Beautiful 5K Andover, MN Run 10/5 Red Heel 5K Osage, IA Run

7/4 Excelsior Firecracker Runs Excelsior, MN Run 8/3 Fisherman’s Picnic Trail Run 5 Mile Grand Marais, Mn Run 9/8 Grandma’s Minnesota Mile Duluth, MN Run 10/5 TC 10K and TC 5K Run/Walk St. Paul, MN Run

7/4 Morton Firecracker Run Morton, MN Run 8/3 Crosslake Dam Run Crosslake, MN Run 9/8 Burnsville Heart of the City 10K & 5K Burnsville, MN Run 10/6 Medtronic TC 10 Mile Minneapolis, MN Run

7/4 City on the Bay 10K Walker, MN Run 8/3 Tall Timber Days 5K Grand Rapids, MN Run 9/8 Defeat of Jesse James 5K/15K Northfield, Mn Run 10/6 Medtronic Minneapolis, MN Run

7/4 Stewartville Summerfest Runs Stewartville, Mn Run 8/3 Urban Wildland Half Marathon & 5K Richfield, MN Run 9/8 MDRA City of Lakes 25K Minneapolis, MN Run 10/6 Run Crazy Horse Hill City, SD Run

7/4 Independence 5K Duluth, MN Run 8/3 Granite City 5K St. Cloud, MN Run 9/13 Minser Chiropractic 1K/5K Walk Run St. Cloud, MN Run 10/11 CenturyLink WhistleStop Marathon/Half MarathonAshland, WI Run

7/4 Independence Races Minneapolis, MN Run 8/3 Hanover Harvest Festival 5K Hanover, MN Run 9/14 Get Ready to Rock 5K, 10K, 20 Mile White Bear Lake, MN Run 10/11 Bemidji Blue Ox Run 1K and 5K Bemidji, MN Run

7/6 Grandpa’s Run for the Walleye Crosslake, MN Run 8/3 Strive Scholarship Run Baby Run 5 & 10K White Bear Lake, MN Run 9/14 Wo-Zha-Wa Run 2013 1/2 marathon, 4 mile Wisconsin Dells, MN Run 10/12 Historic Riverfront 5K Run/Walkd Minneapolis, MN RUn

7/6 Pan O Prog Run Lakeville, MN Run 8/4 Pine Tree Classic 5K, 10K White Bear Lake, MN Run 9/14 St. Bonaventure Pro Life 5K Bloomington, Mn Run 10/12 Bemidji Blue Ox Marathon Bemidji, MN Run

7/6 St. Urho Run 10K, 5K Menahga, MN Run 8/7 Tartan Terrible Lake Elmo, MN Run 9/14 Bunker Stampede 5k Coon Rapids, MN Run 10/12 Scenic Byway 1/2 Marathon & 5K Belle Plaine, MN Run

7/7 Bowlus 5K Bowlus, MN Run 8/10 Gopher to Badger 5K, Half Marathon Hudson, WI Run 9/14 Bear Water Run White Bear Lake, MN Run 10/12 Autumn Woods Classic Maple Grove, MN Run

7/10 MDRA Minnehaha Fun Runs Minneapolis, MN Run 8/10 Yellow Rose 5K Walk/Run Warroad, MN Run 9/14 Catch the Spirit 5K Burnsville, MN Run 10/12 Big Woods Run 1K, 5K, 10K, Half Marathon Faribault, MN Run

7/13 Willow River Run New Richmond, WI Run 8/10 Dream Mile 5K & 10K Minneapolis, MN Run 9/14 Dash for Dads 5K & 1K St. Cloud, MN Run 10/12 ACS Strides Against Breast Cancers Minneapolis, MN Run

7/13 Madelia River Run 5K & Kid’s Run Madelia, MN Run 8/10 Stockyard Days 5K & 10K New Brighton, MN Run 9/14 Lupus Walk for Hope & 5K Run Rochester, MN Run 10/12 ALS Super Hero 5K-10K Dash/Walk St. Paul, MN Run

7/13 Scholarship 5K Apple Valley, MN Run 8/10 Miles for Melanoma St. Paul, MN Run 9/21 Maranatha’s Road Race Forest Lake, MN Run 10/12 Firefly 5K Center City, MN Run

7/13 Andover Family Fun Fest 5K Andover, MN Run 8/10 Head 4 Awareness Chaska, MN Run 9/14 Turkey Day 10K Worthington, MN Run Gear Western Country Half Marathon & Red 10/12 Rooster 5K Long Lake, Mn Run 7/13 River Falls Days Run River Falls, WI Run 8/10 Scenic Sinkhole Scramble Northome, MN Run 9/15 Q. Cumbers Fall Harvest 5K Edina, MN Run 10/12 Inver Hills 5K Run/Walk Inver Grove Hts., Mn Run 7/13 Bay to Bay 10K Run and Walk Silver Bay, MN Run Emotions Inmotion 5K Run/Walk for Mental 9/15 Richfield STEM School Back to School 5K Richfield, MN Run 8/10 Health Minneapolis, MN Run 10/13 World’s Largest Corn Maze Run Shakopee, MN Run 7/13 Eastview’s Scholarship 5K Apple Valley, MN Run 9/15 US Constitution Day 5K Andover, MN Run 8/10 Challenge Addiction 5K St. Paul, MN Run 10/13 Q.Cumbers Fall Harvest 5K Edina, Mn Run 7/13 Monticello River Fest 5K Monticello, MN Run 9/19 Best Buy United Way 5K Richfield, MN Run 8/10 Faster Than the Pastor Brooklyn Park, MN Run 10/13 IMT Des Moines Marathon Des Moines, IA Run 7/13 April Sorensen Memorial Half Marathon Hayward, WI Run 9/19 Runnin’ With the Law Tria 5K Minneapolis, MN Run 8/11 Great Prairie 5K Pig Run Farmington, Mn Run 10/13 The Nightbear 5K & 2 Mile Walk Rochester, MN Run 7/13 Henning Festival Polzine Run/Walk Henning, MN Run 9/20 Fox Cities Marathon - Kids Fun Run Appleton, WI Run 8/11 MDRA 15K, 5K Edina, MN Run 10/19 CNHS Boo Fun Run 5K & Kids Run St. Paul, MN Run 7/13 North Memorial Whiz Bang Race 10K, 5K, Kids Robbinsdale, MN Run 9/20 Kroll’s Diner Bismarck Marathon Bismarck, ND Run 8/13 Festival 5.1K Duluth, MN Run 10/19 Spooky Tails 5K Burnsville, MN Run 7/13 NHCASA Spearfish Canyon Half Marathon & 5K Spearfish, SD Run 9/21 Jon Francis 1/2 Marathon, 8K & 1 Mile Stillwater, MN Run 8/15 TRIA Runnin’ With the Law 5K Minneapolis, MN Run 10/19 Pumpkin Run & Walk Cloquet, MN Run 7/13 Burnsville Retro 5K Burnsville, MN Run 9/21 Sharing Life Walk/Run Event St. Paul, MN Run 8/16 Young Life 5K Detroit Lakes, MN Run 10/19 Mankato Marathon 5K and KidsK Mankato, MN Run 7/13 Make a Wish 5k Bloomington, MN Run 9/21 Alma Mater Trotter 5K Eden Prairie, MN Run 8/16 to 17 Ragnar Relay Winona to Minneapolis Run 10/20 Mankato Marathon Full, Relay, Half, 10K Mankato, MN Run 7/14 Hopkins Raspberry Run Hopkins, Mn Run 9/21 Columbus Fall Fest 5k, Mile, Kids 1/4 Mile Forest Lake, MN Run 8/17 Snail Run 1K, 5K, 10K Vadnais Hts, MN Run 10/20 Dream Mile 5K & 10K Minneapolis, MN Run 7/14 The Color Run St. Paul, MN Run 9/21 Dash for Dads 5K for Prostate Cancer Minneapolis, MN Run 8/17 TCO Joint Jaunt Edina, MN Run 10/25 Scare in White Bear 5K & Kids Run White Bear Lake, Mn Run 7/17 MDRA Minnehaha Run Runs Minneapolis, MN Run 9/21 Purple Stride Rochester Rochester, MN Run 8/17 Habitat for Humanity of Prairie Lakes Anoka Halloween Gray Ghost 5K Run/1 Mile 7/17 Lifetime Torchlight 5K Minneapolis, MN Run 9/21 Applefest Run to the Edge Scenic 5K LaCrescent, MN Run 10/26 Walk Anoka, MN Run 8/17 Strive Wellness 4 Mile Run Owatonna, MN Run Park Point 5-Miler (includes 2-mile walk and 9/21 Walker North Country Marathon Walker, MN Run 10/26 Legend of Sleepy Hollow 5Mile Prediction Run Deephaven, MN Run 7/19 youth races) Duluth, MN Run 8/17 TC Lung Run and Walk Minneapolis, MN Run 9/21 A Knights Trail 5K, Kids 1/2 Mile Mounds View, MN Run 10/26 Halloween Fearless 5K St. Paul, MN Run 7/20 Scheels Summer 5K Waite Park, MN Run 8/17 Run for the Melon 5K and 10K Walk Run Vining, MN Run 9/21 Fox Cities 5K Run Walk Appleton, WI Run 10/26 Terror in the Glen 1/2 Marathon, 10K, 5K Glen Wood, Wi RUn 7/20 Hastings River Run, 8K Run, 2K Walk/Run Hastings, MN Run 8/18 Fishhook Challenge 1/2 Marathon& 5K Park Rapids, MN Run 9/21 SeptemberFest Run With the Flock 5K Eagan, MN Run Minneapolis, & St. Paul, 7/20 Rails to Trails 5K & Kids Run Watertown, MN Run 8/18 Healthy Strides Paynesville, MN Run 10/26 Monster Dash MN Run 9/22 Fox Cities Marathon Half Marathon Appleton, WI Run 7/20 Bay Days 5K, 10K Walk/Run Ashland, WI Run 8/18 Leading Ladies Marathon Spearfish, SD Run 11/2 Bear Tracks 5K, 10K, Kids Run White Bear Lake, MN Run 9/22 Woman Run the Cities 5K & 10 Mile Minneapolis, MN Run 7/20 Run for the Gold Rosemount, MN Run 8/24 Go Far Women Half Marathon & 5K South Fargo, ND Run 11/2 Tiger Trail 5K Minneapolis, MN Run 9/28 Cloquet River Run 5K and 1Mile Cloquet, MN Run 7/21 Highland Fest 5K St. Paul, MN Run 8/24 MN Zoo Tiger Tracks Run Apple Valley, MN Run 11/9 Diva Dash Women’s Only 5K, 10K Circle Pines, MN Run 9/28 Cloquet River Run 5K and 1Mile Cloquet, MN Run 7/21 Hopkins Raspberry Run Hopkins, MN Run 8/24 Officer Shawn Silvera Memorial Run New Brighton, MN Run 11/9 Chaska Turkey Trot 5K, Kids Run Chaska, MN Run 9/28 Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI Run 7/21 Xsport Fitness Rock ‘n’ Roll Half Marathon Chicago, IL Run 8/24 Challenge Arthritis 5K St. Paul, MN Run 11/9 623 Foundation 5K Walk/Run/Kids Run Roseville, MN Run 9/28 Plymouth Fire Fighters 5K Plymouth, MN Run 7/24 MDRA Minnehaha Run Runs Minneapolis, MN Run 8/25 Minnesota State Fair Milk Run St. Paul, MN Run 11/10 Veteran’s Day 5K St. Paul, MN Run 9/28 Challenge Aging 5K St. Paul, MN Run 7/25 Richard A. Hoska Rice Street Mile St. Paul, MN Run 8/25 Stiftungsfest 5K Norwood, Y. America, MN Run 11/10 Madison Full and Half Marathon Madison, WI Run 9/28 Heritage Days Fall 5Mile & 5K New Richmond, WI Run 7/25 The Naked Foot 5K St. Paul, MN Run 8/29 Geezer Chase St. Louis Park, MN Run 11/17 Challenge Depression Indoor Track Races Arden Hills, MN Run 9/28 Grand Forks Wild Hog Half Marathon & 10K Grand Forks, ND Run 7/27 Run for Blood 1/4 Marathon & 5K Minneapolis, MN Run 8/31 The Glo Run Bloomington, MN Run 11/23 Dakotah Fitness Turkey Trot 5K Prior Lake, MN Run 9/28 Radisson Childhood Fun Run Minnetonka, MN Run 7/27 River Lake Days 5K Richmond, MN Run 8/31 Women Rock 10K, 1/2 Marathon, Marathon St. Paul, MN Run 11/24 Turkey Run St. Paul, MN Run 9/28 Scarecrow Stampede North Branch, Mn Run 7/27 Pillsbury Push 10K, 5K Kerkhoven, MN Run 9/2 MDRA Victory Labor Day Races Minneapolis, MN Run 11/28 Dash & Dine 5K, 5 Mile and Kids Fun Run Chisago City, MN Run 9/28 Wild Hog Half Marathon, 10K & 5K Grand Forks, ND Run 7/27 Red River Run Cold Spring, MN Run 9/6 Taste of Greece 5K Minneapolis, MN Run 11/28 Drumstick Dash Minneapolis, MN Run 9/28 Radisson’s Childhood 5K & Kids Run Minneapolis, MN Run 7/27 Challenge Cancer 5K St. Paul, MN Run 9/7 Suds Run Minneapolis, MN Run 11/28 Fast Before the Feast 10K/5K, & Fun Run White Bear Lake, MN Run 9/28 Harvest Hustle Eau Claire, WI Run 7/27 Festival of the Lakes 8K Run/Walk Centerville, MN Run 9/7 Graniteman Half Marathon, 5K/10K Sauk Rapids, MN Run 11/28 Lifetime Turkey Day 5K Minneapolis, MN Run 9/28 Glacier Hills Husky Hustle 5K Eagan, MN Run 7/27 Hagen Financial Run for Blood Minneapolis, MN Run 9/7 Boots & Boas 5K Eden Prairie, MN Run 11/28 Gobble Gallop Duluth, MN Run 8/14 MDRA 6x1 Mile Cross Country Relay St. Paul, MN Trail Run 11/28 IRIS Turkey Trot 5 & 10K Faribault, MN Run 6/22 My First Tri Hudson, WI Triathlon 8/18 Pigman Triathlon Long and Olympic Course Palo, IA Triathlon 8/21 MDRA 10 x1K Cross Country Relay St. Paul, MN Trail Run 11/28 Gobble Gait Hastings, MN Run 6/23 Rochesterfest Triathlon Rochester, MN Triathlon 8/18 St. Paul Triathlon St. Paul, MN Triathlon 8/24 St. Paul Urban Trail Marathon Battle Creek, St. Paul, MN Trail Run 11/28 Giving Thanks 5K St. Paul, MN Run 6/23 Copper Creek Triathlon Pleasant Hill, IA Triathlon 8/24 My First Tri Hudson, WI Triathlon 8/28 MDRA 8x1 Mile Cross Country Relay \ Trail Run 12/1 Challenge Courage Indoor Track Races Arden Hills, MN Run 6/23 Graniteman Triathlon - St. Cloud St. Cloud, MN Triathlon 8/24 Life Time Tri - Maple Grove Maple Grove, MN Triathlon 9/4 Autumn Trail Series Bloomington, MN Trail Run 12/7 Jingle Bell Run/Walk Duluth, MN Run 6/28 Sanford Kids Tri for Health Jackson, MN Triathlon 8/25 Michigan Titanium Grand Rapids, MI Triathlon 9/5 North Shore Trail Run Lutsen, MN Trail Run 12/7 Jingle Bell Run/Walk for Arthritis Fargo, ND Run 6/29 City of Lakes Tri-Loppet Minneapolis, MN Triathlon 8/25 Superior Man Triathlon Duluth, MN Triathlon 9/6 Superior Trail Fall Races - 100 Mile Gooseberry Falls, MN Trail Run 12/7 Reindeer Run Minneapolis, MN Run 6/29 Sanford Tri for Health Jackson, MN Triathlon 8/25 Lakes Country Triathlon Baxter, MN Triathlon 9/7 Supertior Trail Fall Races - Marathon & 50M Lutsen, MN Trail Run 12/14 Snowflake Shuffle 5K St. Joseph, MN Run 6/29 Croixathlon Hudson, WI Triathlon St. Croix Valley Triathlon Olympic, Sprint & Kids 9/7 Lupus Walk for Hope & 5K Trail Run Plymouth, MN Trail Run 8/31 Triathlon Hudson, WI Triathlon 12/15 Challenge Isolation Indoor Track Races Arden Hills, MN Run 6/29 Average Joe Triathlon Perham, MN Triathlon 9/7 Pat Boros Trail Run 10K New London, MN Trail Run 8/31 Cloverleaf Lakes Triathlon Clintonville, WI Triathlon 12/8 Dreidel Dash 5K St. Paul, MN Run 6/29 MinneMan Triathlon Oak Grove, MN Triathlon 9/14 Muscle Milk Woodsy Savage, MN Trail Run 9/1 Hyvee Triathlon Des Moines, IA Triathlon 12/21 Jumping Jack Frost 5K St. Paul, MN Run 6/29 North Mankato Kids Triathlon North Mankato, MN Triathlon 9/14 Bunker Stampede Coon Rapids, Mn Trail Run 9/1 MSU Fall Triathlon Mankato, MN Triathlon 12/25 Joyful 5K St. Paul, MN Run 6/30 North Mankato Sprint Triathlon North Mankato, MN Triathlon 9/15 Fort Snelling Relays Minneapolis, MN Trail Run 9/7 Square Lake Triathlon- Short Course Stillwater, MN Triathlon 12/31 Hopeful 5K St. Paul, MN Run 6/30 Lake Waconia Triathlon Waconia, MN Triathlon 9/15 Harmon Farms 5 & 10 Miler Inver Grove Hts., MN Trail Run 9/8 Square Lake Triathlon - Long Course Stillwater, MN Triathlon 3/2 Juvenile Arthritis March Bloomington, MN Walk 7/4 The ZTri Grand Rapids, MN Triathlon 9/18 Autumn Trail Series Bloomington, MN Trail Run 9/8 Burrito Union 5 & 10 Hr Triathlon Superior, WI Triathlon Menomonie WI to St. 7/6 Hill City Quadna Triathlon Hill City, MN Triathlon 4/26 Stout Books for Africa Paul, MN Walk 9/21 Trees and Trails 5K Mahtomedi, MN Trail Run 9/8 Ironman Wisconsin Madison, WI Triathlon 7/6 Balaton Fun Fest Balaton, MN Triathlon 4/27 Walk MS 4 sites in North Dakota Walk 9/21 Surly Trail Loppet Minneapolis, MN Trail Run 7/13 Timberman Triathlon Cohasset, MN Triathlon 9/21 Birkie Trail Run & Trek Marathon to 5K Hayward, WI Trail Run 4/27 Falls Duathlon Cannon Falls, MN Duathlon 7/13 Phillips Chain of Lakes Triathlon Phillips WI Triathlon 5/4 Bladder Cancer Walk 5K Minneapolis, MN Walk 9/27 In Yan Teopa 10 Mile Lake City, MN Trail Run 5/4 Cinco du Mayo Duathlon Stillwater, MN Duathlon 7/13 Graniteman Triathlon - Clearwater Clearwater, MN Triathlon 5/4 Walk MS South Dakota 4 sites in South Dakota Walk 10/2 Autumn Trail Series Bloomington, MN Trail Run 5/5 Paper Discovery Duathlon Neenah, WI Duathlon 7/13 Life Time Tri Minneapolis Minneapolis, MN Triathlon 5/4 Arthritis Walk Bismarck, ND Walk 10/11 Night Light Trail Run Battle Creek, St. Paul, MN Trail Run 5/11 Oakdale Spring Classic Duathlon Lake Elmo, MN Duathlon 7/13 Water’s Edge Triathlon Algona, IA Triathlon 5/5 Walk MS Hudson, WI Walk Elm Creek Park Preserve, 5/11 Central Lakes Duathlon Fergus Falls, Mn Duathlon 10/12 Autumn Woods Classic Mn Trail Run 7/13 Peewaukee Kids Triathlon Peewaukee, WI Triathlon 5/5 Walk MS Minnesotta 17 sites in Minnesota Walk 5/19 Gear West Duathlon Orono, MN Duathlon 10/12 Renewable Trail Run/Walk 10K, 5K run/walk Sandstone, MN Trail Run 7/14 Peewaukee Triathlon Peewaukee, WI Triathlon 5/18 Dog Walk White Bear Lake,MN Walk 5/24 Apple Kids Duathlon Sartell, MN Duathlon 10/16 Autumn Trail Series Bloomington, MN Trail Run 7/14 Life Time Kids Triathlon Plymouth, MN Triathlon 5/18 Walk MS Iowa 6 sites in Iowa Walk 5/25 Apple Duathlon Sartell, MN Duathlon 10/19 Run for the Apples 5 Mile & Kids Run White Bear Lake, MN Trail Run 7/14 Rice Lake Triathlon Rice Lake, WI Triathlon 5/18 Arthritis Walk Baxter, MN Walk 6/16 Papillion Days Duathlon Papillion, NE Duathlon 10/19 Wild Duluth Races, 100K, 50K 1/2 marathon Duluth, MN Trail Run 7/14 Heart of the Lakes Triathlon Annandale, MN Triathlon 6/1 The Fight for Air Walk St. Paul, MN Walk 10/26 Terror in Glen Trail Run Glenwood City, WI Trail Run 7/16 St. James Triathlon St. James, MN Triathlon 9/14 Arthritis Walk Edina, MN Walk 10/26 The Great Pumpkin Chase 5K & 10K Trail Run Lake Elmo, MN Trail Run 7/20 Tri for a Cause Crosby, MN Triathlon 9/28to29 Challenge Walk MS Twin Cities, MN Walk 10/26 Surf the Murph Savage, MN Trail Run 7/20 Paul Bunyon Triathlon Bemidji, MN Triathlon 9/14 Park Tool Fall Classic Duathlon Lake Elmo, MN Duathlon 10/12 Arthritis Walk Grand Forks, ND Walk 10/27 END-TRAILS 12 hour trail run Turtle River State Park ND Trail Run 7/20 Duluth Triathlon Duluth, MN Triathlon 9/15 Dousman Duathlon Dousman WI Duathlon 4/12 Zumbro Endurance Run Theilmann, MN Trail Run 11/3 Rocky’s Run-Cross Country St. Paul, MN Trail Run 7/20 Chisago Lakes Youth Triathlon Chisago City, MN Triathlon 9/21 Treadman Duathlon Pine Island, MN Duathlon 4/20 Trail Mix Bloomington, MN Trail Run 11/21 Turkey Day Trail Trot Battle Creek, St. Paul, MN Trail Run 7/21 Chequamegon Bay Sprint Triathlon Ashland, WI Triathlon 9/22 Athleta Iron Girl Duathlon Bloomington, MN Duathlon 4/21 MDRA Mudball Classic Minneapolis, MN Trail Run 4/7 YWCA of Minneapolis Spring Indoor Tri Minneapolis, MN Triathlon 7/21 Racine 70.3 Racine, WI Triathlon 9/28 Cascade Falls Duathlon Osceola, WI Duathlon 4/27 Chippewa 50K & 10K Trail Run New Auburn, WI Trail Run 4/27 I’m Ready for Summer Triathlon Brookings SD Triathlon 7/21 Buzz Ryan Sprint Tri Island Lake, Duluth, MN Triathlon 4/27 Tour de Red Wing Red Wing, Mn Cycle 5/4 Down & Dirty Women’s 8K Lake Elmo, MN Trail Run 4/27 UMM Tinman Triathlon Morris, MN Triathlon 7/27 Shell Lake Triathlon Shell Lake, Mn Triathlon 4/27 Ken Woods Memorial Road Race Sogn Valley, MN Cycle 5/4 GO GREEN 5 & 10km Race/Run/Hike Battle Creek, St. Paul, MN Trail Run 5/4 Chain of Lakes Triathlon Alexandria, MN Triathlon 7/27 Chase the Police Triathlon Walker, MN Triathlon 4/28 Minnesota Ironman Bicycle Ride Afton, MN Cycle 5/4 Running in the Ruff Milaca, MN Trail Run 5/18 Blaine Triathlon Blaine, MN Triathlon 7/27 Waseca Kids Triathlon Waseca, MN Triathlon 5/3 to 5 LaCrosse Omniun LaCrosse, WI Cycle 5/4 7 at 7 Trail Race Mankato, MN Trail Run 5/19 Land Between the Lakes Albert Lea, Mn Triathlon Waseca Triathlon, Kids Triathlon, Sprint & 1/3 5/4 Bike Ride Around Woman Longville, MN Cycle 5/18 Uff-Da Trail Run Woodville, WI Trail Run 7/28 Ironman Waseca, MN Triathlon 6/1 New Bri Tri New Brighton, MN Triathlon 5/5 Quadrupedal Spring Century Challenge Dodgeville, Wi Cycle 5/18 TC Kids Cross Country Fun Run St. Paul, MN Trail Run 7/28 Hoot Lake Triathlon Fergus Falls, MN Triathlon 6/2 Pigman Triathlon Sprint Palo, IA Triathlon 5/13 Bike MS Sams Club Twin Cities Ride White Bear Lake, MN Cycle 5/18 Superior Trail Spring Races 25K & 50 K Lutsen, MN Trail Run 8/3 Graniteman Triathlon - Big Lake Big Lake, MN Triathlon 6/2 Buffalo Triathlon Buffalo, MN Triathlon 5/18 Rochester Tour de Cure Rochester, MN Cycle 6/1 Chester Woods Trail Races Rochester, MN Trail Run 8/3 Rootbeer Kids Triathlon Duluth, MN Triathlon 6/2 Green Bay Triathlon Green Bay, WI Triathlon 5/26 Memorial Classic Road Race Lester Prairie, MN Cycle 6/1 Rhubarb Run Lanesboro, MN Trail Run 8/3 Lakefront Days Triathlon Prior Lake, MN Triathlon 6/8 Liberty Triathlon Long and Olympic Course Rockford, MN Triathlon 5/26 Chippewa Valley Century Ride Chippewa Falls, WI Cycle 6/2 Rock N River 10K Trail Run St. Croix Falls, WI Trail Run 8/3 Lake Minnewaska Triathlon Glenwood, MN Triathlon 6/8 Chippewa Triathlon Cass Lake, MN Triathlon 5/27 Memorial Classic Criterium Brooklyn Park MN Cycle 6/8 Sour Grapes Half & Half Brainerd, MN Trail Run 8/3 Brewhouse Triathlon Duluth, MN Triathlon 6/8 Little Loon Triathlon (Ages 5-13) Lake Crystal, MN Triathlon 6/1 Minnesota State Time Trial Championshipo St. Peter, MN Cycle 6/15 Running Wild Trail Run 7K Run/1 Mile Run/Hike Pelican Rapids, MN Trail Run 8/4 Oshkosh Triahtlon Winneconne, WI Triathlon 6/8 Life Time Kids Triathlon Winona, MN Triathlon 6/1 Tour de Pepin Lake City, MN Cycle 6/22 William O’Brien 10 Miler Marine on St. Croix, MN Trail Run 8/4 Steelhead 70.3 Benton Harbor, Mi Triathlon 6/9 Life Time Triathlon Winona, MN Triathlon 6/1 Twin Cities Tour de Cure Minneapolis, MN Cycle 6/30 Firecracker Trail Run Eau Claire, WI Trail Run 8/10 Splash Swim & Dash Kids Triathlon Lino Lakes, MN Triathlon 6/9 Grand Rapids Triathlon Ada, MI Triathlon 6/6 to 16 Nature Valley Grand Prix Bicycle Festival St. Paul Area, MN Cycle 7/6 Lakewood Hills Trail 5K White Bear Lake, MN Trail Run 8/10 Green Lake Triathlon Spicer, MN Triathlon 6/9 Loon Lake Triathlon Lake Crystal, MN Triathlon 6/7 Bike MS 150 Ride Duluth to Twin Cities Cycle 7/6 Afton Trail Run 50K, 25K Afton, MN Trail Run 8/10 Northwoods Triathlon Nevis, MN Triathlon 6/9 Manitou Sprint Triathlon White Bear Lake, Mn Triathlon 6/15 Hillfest Prescott, WI Cycle 7/13 Bay to Bay 10K Road and Trail Run Silver Bay, MN Trail Run 8/10 Wingkids Triathlon Red Wing, MN Triathlon 6/9 Eau Claire Triathlon Eau Claire, WI Triathlon 6/16 AttaBoy Ride Rosemount, MN Cycle 7/27 Minnesota Voyageur Trail Ultra 50 Mile Run Carlton, MN Trail Run 8/11 Wingman Triathlon Red Wing, MN Triathlon 6/14 Papillion Mayor’s Triathlon Papillion, NE Triathlon 6/22 Superior Vistas Bike Tour Washburn, WI Cycle 8/3 Efisherman’s Picnic Trail Run 5K Grand Marais, MN Trail Run 8/11 Eco Friendly Tri Rochester, MN Triathlon 6/15 High Cliff Triathlon Sherwood, WI Triathlon 6/22 Bike MS Cruise the Cornfields Central Iowa Cycle 8/7 Tartan Terrible Lake Elmo, MN Trail Run 8/11 Green Lake Triathlon Spicer, MN Triathlon 6/15 Fairmont Triathlon Fairmont, Mn Triathlon 7/4 Fourth of July Bike Criterium Northfield, MN Cycle 8/7 MDRA 8x1K Cross Country Relay St. Paul, MN Trail Run 8/17 Young Life Triathlon Detroit Lakes, MN Triathlon 6/15 Lake Minnetonka Triathlon Excelsior, MN Triathlon International Falls to 8/11 Great Prairie 5K Pig Run Farmington, MN Trail Run 8/18 YWCA of Minneapolis Women’s Triathlon Minneapolis, MN Triathlon 6/15 Lakes to Pines Triathlon Park Rapids, MN Triathlon 7/14 Bike MS Tram Ride 2013 Duluth, MN Cycle 7/14 to 20 Habitat 500 Bike Ride St.Louis Park, MN Cycle Mountain 7/13 END-WET 27Mile Red River Marathon Grand Forks, ND Swim 9/14 Northern Kettles Fall Epic Kewauskum, WI Bike 7/21 RAGBRAI XLI Iowa Cycle 7/14 Manitou Monster White Bear Lake, MN Swim Mountain 7/27 Bike MS: Cycle 9/22 Single Track Escape St. Cloud, MN Bike Lake Harriet, Minneapolis, 7/21 Great Prairie Open Water Swim MN Swim 8/3 Great River Energy Mesabi Trail Tour Chisholm, MN Cycle Mountain 10/12 WEMS Championship Gleason, WI Bike 7/27 Minnetonka Challenge - 5 Mile Excelsior, MN Swim 8/3 Tour de Tonka Minnetonka, MN Cycle Mountain 8/10 Point to LaPointe Swim to Madeline Island Bayfield, WI Swim 8/3 Bike MS: Pedal the Plains Sioux Falls area, SD Cycle 10/26 END-TOMBED 12 hour Mountain Bike Ride Turtle River State Park, NDBike 8/3 to 4 The Hartford Breast Cancer Ride Eagan, MN Cycle Kalkaska to Traverse Mountain Metrodome Inline Marathon, Half Marathon, Team 8/15 to 18 Ride to Cure Diabetes LaCrosse, WI Cycle 11/2 The Iceman Cometh City, MI Bike 3/9 Time Trial Minneapolis, MN Inline 8/17 Habitat for Humanity Tour de Prairie Lakes Glenwood, MN Cycle Adventure 3/16 END-SURE Sandhills Ultra Run Experience Fargo, ND Race 6/15 Apostle Island Inline Marathon & Half Marathon La Pointe, WI Inline 8/25 Woodbury Days Bike Ride Woodbury, MN Cycle Adventure 7/27 Festival of the Lakes 10 Mile Skate Centerville, MN Inline 8/25 Lifetime Grand Fondo Minneapolis, MN Cycle 4/13 Olmitz Miner Adventure Race Chariton, IA Race 8/3 Minnesota Half Marathon Inline Skate St. Paul, MN Inline 8/25 Minneapolis Bike Time Trial Minneapolis, MN Cycle Adventure 4/27 Mankato Zombie Run Mankato, MN Race 8/24 Rollin’ on the River Inline Marathon Grand Forks, ND Inline 8/30 La Crosse Bicycle Festival LaCrosse, WI Cycle Adventure 9/14 North Shore Rollerski Marathon Duluth, MN Inline 9/8 St. Paul Classic Bike Tour St. Paul, Mn Cycle 4/27 END-SPAR Spring Primer Adventure Race TurtleRiver State Park, ND Race 9/14 PurpleRide Twin Cities 2012 Maple Grove, Mn Cycle Adventure Mountain 5/4 END-FAR 1 Family Adventure Race TurtleRiver State Park, ND Race 4/16 to 28 Midwest Mountaineering Outdoor Adventure ExpoMinneapolis, MN Expo 3/2 Cuyuna Lakes Whiteout Crosby, MN Bike 5/18 or Adventure Mountain 19/13 Gladiator Assault Challenger Boone, IA Race 3/9 Fat Bike Birkie Hayward, WI Bike Adventure Mountain 6/8 Rugged Maniac Adventure Race & Music FestivalTaylor Falls, MN Race 4/27 Bonecrusher II Boone, IA Bike Adventure Mountain 6/15 END-BOB Canoe, Bike, Orienteer Grand Forks, ND Race 5/5 Buck Hill Birch Bump Burnsville,MN Bike Adventure Mountain 6/20 to 21 Tough Mudder Somerset, WI Race 5/11 Northern Kettles Endurance Challence Greenbush, WI Bike Adventure Mountain 6/29 Warrier Dash Afton Alps, MN Race 5/18 Cable Area Off Road Classic Cable, WI Bike Adventure Mountain 7/13 END-WET Downriver Marathon Grand Forks, ND Race 5/19 St. Croix Woolly St Croix Falls, WI Bike Adventure Mountain 7/13 Go Commando St. Paul, MN Race 5/25 Levis/Trow 100; Levis Mound Hatfield, WI Bike Adventure Mountain 7/13 Paul Bunyan Extreme 5K Nisswa, MN Race 5/31 to 6/2 Camba Festival of the Trails Camba Trails in WI Bike Adventure Mountain 7/20 Dirty Girl Mud Run Des Moines, IA Race 6/2 Bluff Riders Charge Mankato, MN Bike Adventure Mountain 7/20 The Most Amazing Race Minneapolis, MN Race 6/8 Stump Farm 100 Suamico, WI Bike Adventure Mountain 7/20 MUDMAN 5K Duluth, MN Race 6/22 Bear Paw 10 Hour White Lake, WI Bike Adventure Mountain 8/2 Savage Days 5K Mud Run Savage, MN Race 6/23 Red Wing Classic Red Wing, MN Bike Adventure Mountain 8/10 Muck Ruckus MS Twin Cities Dresser, WI Race 6/29 Lutsen 99’er Lutsen, MN Bike Adventure Mountain 8/17 MUDMAN 5K Kimball, MN Race 6/30 Red Fling Firecracker Eau Claire, WI Bike Adventure Mountain 8/24 Ngede Challenge 50k Adventure Race Amery, WI Race 7/6 Levis/Trow 100 Hatfield, WI Bike Adventure Mountain 8/24 END-AR24 24 Hour Adventure Race Walhalla, ND Race 7/7 to 8 Cuyana Lakes Mountain Bike Fest Crosby, MN Bike Adventure Mountain 9/7 Warrier Dash Hugo, MN Race 7/20 South Kettle Classic LaGrance, Wi Bike Adventure Mountain 9/7 Uff-Da Mud Run Grand Forks, ND Race 7/21 The Great Hawk Chase Duluth, MN Bike Adventure Mountain 9/12 Haunted Hay Run Columbus, MN Race 8/3 Wisconsin Single Speed State Chamapionship Mequon, WI Bike Adventure Mountain 9/14 MUDMAN 5K Fargo, ND Race 8/4 Border Crossing River Falls, WI Bike Adventure Mountain 9/28 Sajai Foundation’s Amazing Walk Minneapolis, MN Race 8/10 RASTA Rock’n Root Rhinelander, WI Bike Adventure Mountain 10/5 END-FAR 2 Family Adventure Race Grand Forks, ND Race 8/18 Dirt Spanker Classic Superior, WI Bike Adventure Mountain 10/19 Warrior Waddle Winona, MN Race 824 to 25 Pitch Black Singletrack Rockdale, WI Bike Adventure Mountain 10/19 Papillion Extreme 5K Papillion, NE Race 9/1 Laddie’s Loppet Callaway, MN Bike Maplewood State Park, Adventure Mountain 12/21 END-WAR Winter Adventure Rogain MN Race 9/13 to 15 Chequamegon Fat Tire Festival Cable, WI Bike

Mountain 6/22 Lake Harriet 1 & 2 Mile Swims Minneapolis, MN Swim 9/13 Camba Fat Tire Tour Seeley, MN Bike ©2013 Twin Cities In Motion. 039-2298a-7 scene in motion

Clockwise from above: Freeze Yer Gizzard; Life- time Commitment Day, Lifetime Fitness, Scott Haraldson; City of Lakes Loppet, Steve Kotvis, f/go; Valentines Day 5k, Wayne Kryduba courtesy of Twin Cities In Motion; Freeze Yer Gizzard Val- entines Day 5k ( lower center), Wayne Kryduba courtesy of Twin Cities In Motion; Securian Winter Run (above center), Laurie Prentice; City of Lakes Loppet, Steve Kotvis, f/go; Beat the Freeze, Brigid Thompson; Securian Winter Run, Laurie Prentice.

Run youR favoRite fall maRathon! Sunday, OctOber 6

This is the perfect year to run Twin Cities! It’s The Most Beautiful Urban Marathon in America® for 26.2 good reasons, including mile after mile of scenic lakes, rivers and tree-lined boulevards.

• 4th largest number of Boston Marathon qualifiers in the U.S. • One of the top ten in the U.S. • 300,000 spectators, 5,000 volunteers and 25 entertainers • Health & Fitness Expo and Pasta Party

Register now at tcmevents.org

08 www.midwestevents.com April 26-28, 2013

Clockwise from top left: Arrowhead Ultra, Chris Finch; Securian Winter Run, Laurie Prentice; Securian Winter Run, Laurie Prentice. OutdoorAdventureExpo.com

309 Cedar Ave. So. Mpls. 612-339-3433 MidwestMtn.com As us. We’ve been there. 100 FREE Presentations / 85 Exhibitors Everything on Sale! Canoe and Kayak Auction. Canoe and Kayak Demo. Radical Reels Film Festival at the store, big-top tents and U of M Campus.

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

10 www.midwestevents.com An Eagle River Area Chamber of Commerce Event Strength Training for Endurance Athletes by Marie-Christine Leisz, DO If you are a runner or cyclist, you probably spend most of your training time on the road or trail. You may have heard there is evidence that combining resistance or strength training with an endurance program may enhance per- formance. But, what kind of strength training should you do and often should you do it? The physiological response to endurance and strength training is very com- plicated. To simplify, endurance training improves the ability of the heart and lungs to take up oxygen and pump the oxygenated blood to the rest of the body efficiently. Endurance activity also trains the Type I muscle fibers which enable us to perform aerobic – that is oxygen utilizing – exercises like running and cycling for a long time without fatigue. The Type I muscle fibers recover relatively quickly, making it possible to train daily.

Strength-training affects the Type II muscle fibers. These fibers make up our “power” muscles and get bigger and stronger when we strength-train. Type II muscle fibers utilize anaerobic metabolism to generate energy. This includes the limited glycogen stores in the muscle among other substrates. Type II fi- bers can generate a lot of force but fatigue quickly as the metabolic substrates are depleted. The Type II fibers break down on an elemental level in response to strength training. That is why we get sore 24-48 hours after strength train- ing sessions. As the fibers heal, they get bigger or hypertrophy and the bigger equals stronger. We recommend allowing at least 48 hours between strength training sessions to allow Type II fibers to recover.

To investigate if training the Type II muscle fibers improves performance of endurance athletes, Linda Yamamoto, PhD, a professor of Kinesiology at University of Connecticut, searched all articles in the medical literature. She published systematic reviews of the data entitled “The Effects of Resis- tance Training on Endurance Distance Running Performance Among Highly Trained Runners” in the Journal of Strength and Conditioning in 2008. She published “The Effects of Resistance Training on Road Cycling Performance Among Highly Trained Cyclists” in the same journal in 2010. There were not many good articles available but there were enough for her to conclude that adding traditional heavy weight lifting and sports specific explosive re- sistance training – AKA plyometrics - to a running program helped improve running economy, the measure of how efficiently oxygen is utilized during running.

In the cycling studies, adding strength training to cycling did not improve performance. But, replacing part of the cycling program with strength train- ing consisting of high-intensity, explosive-type resistance exercises appeared to result in improved time trial performance and maximal power generated by the leg muscles.

In addition to the improvement in muscle strength, sports scientists speculate that strength training improves endurance performance, helping the neuro- muscular system function better by making the brain, spinal cord and nerves stimulating the muscle work faster. It may also “pre-activate” the muscles to create the right amount of stiffness in the tissues to help absorb shock, store and return energy. Stiffness is the new “it” concept – more on this later.

Most athletes know how to lift weights. Doing Plyometrics properly may be less familiar. The type of plyometric, explosive exercises recommended are jumping, skipping, hopping, bounding and sprinting. These exercises are higher impact than running and considerably higher impact than cycling. The downside of plyometrics is that if advanced incorrectly, too fast, too soon, too intensively, the risk of injury is very high. I strongly recommend a couple sessions with an experienced trainer for instruction. The exercises should be incorporated slowly and with any strength training program, allow at least 48 hours of recovery time between sessions.

Marie-Christine Leisz, DO is board-certified in Physical Medicine and Rehabilitation and Sports Medicine, with advanced training in the diagnosis and management of running and endurance sports injuries. She is medical director of the Running and Endurance Sports Injury Clinic at Sis- ter Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at www.allina.com/ahs/ski.nsf/page/running_endurance and http://www.allina.com/ ahs/ski.nsf/page/Run_smart www.midwestevents.com 13

12 www.midwestevents.com Spring 2013 SHOE GUIDE

Spring time. The days grow longer and warmer; the rain, snow and naked trees give way to early sunrises, blue skies and green leaves. And after a long winter spent primarily indoors, runners are itching to head back outside. New runners join the ranks following New Year’s resolutions, and experienced runners refresh the worn out footwear that gloriously accompanied them through miles of training and racing in the previous year (or the winter). 2013 starts with many interesting new running shoes. In the past couple of years, we’ve seen new players in the shoe arena coming up with innovative concepts. And established brands apply technologies developed for the past Olympics to the everyday trainers of 2013. Overall, running shoes are getting better. We took SHOES the most anticipated models out for some thorough By Ruggero Loda testing. Here are the shoes you don’t want to miss. SPRING 2013 DISAPPEAR VALUE NEUTRAL SPRING 2013 NEUTRAL

MINIMALIST The World Follows. Skechers K-Swiss GOrun 2 Blade Light Run II

Weight:SPRING Men’s 2013 6.6 oz. | Women’s 5.2 oz. Weight: Men’s 10.0 oz. | Women’s 8.1 oz. Category: Minimalist Category: Neutral Price: $80 Price: $95 www.skechers.com www.kswiss.com The second iteration of Skechers GOrun 2 provides a comfortable, well-fitting This updated version of the Blade Light Run has an overhauled upper that’s seam minimalist experience that builds upon the strengths of the first version. Designed free and boasts welded overlays that make it a comfortable and lightweight for lightweight adaptability, the GOrun 2 is a great go-to shoe for minimalist neutral running shoe after a slight break-in period. The one-piece midsole/ veterans and a great “first shoe” for newcomers to the category. With a lightweight, outsole (constructed from superfoam technology) and Aosta inserts (to improve comfortable and flexible upper, as well as a contoured and adaptive outsole, the durability) keep the shoe fairly flexible and responsive. Wear testers liked the GOrun 2 provides tactile feedback that doesn’t get in the way for a comfortable forefoot flexibility, but found the midfoot area slightly stiffer. and performance-minded run. Weighing a scant 6.6 ounces, the GOrun 2 provides a responsive ride that feels like it’s barely there. And at a tempting price point, this shoe is well-positioned to fit into any minimalist runner’s rotation. NEUTRAL NEUTRAL

Mizuno Wave Rider 16 adidas Weight: Men’s 9.9 oz. | Women’s 8.2 oz. Energy Boost Category: Neutral Price: $115 Weight: Men’s 9.8 oz. | Womens 8.2 oz. www.mizunousa.com Category: Neutral Price: $150 The latest update to this perennial favorite features the same great cushioning www.adidas.com you would expect from Mizuno, and a flexible Dynamotion upper that places stretchy material in all the right places. Nothing changes in the undercarriage The adidas Energy Boost is a great choice for neutral runners looking for a fast, from the last version — except that Mizuno found ways to effectively decrease light and soft shoe that fits snugly. The overall feel is extremely soft and cushioned, the overall weight by improving the upper. As a neutral shoe, the Wave Rider with a snug, almost sock-like upper. The sole unit of the Energy Boost is designed 16 provides a bit more support than many of its counterparts. This is due to INTRODUCING THE LIGHTEST WAVE RIDER EVER. to provide exceptional energy return, which makes for a fast feel. Rounding it out an Extended Wave Plate, which decreases twisting of the foot and provides is a sock-like upper that hugs the foot comfortably, providing a touch of extra some support for overpronators. Testers praised the durability of this shoe, and We’ve designed the Wave Rider 16 to have the best of both worlds: incredible lightness and support. During testing, the Energy Boost performed best during faster workouts heavier runners appreciated that the Wave Plate technology maintains some on the track or tempo runs. resilience in the midsole. the support of Wave Technology. All perfectly balanced so you feel the run, not the shoe. Experience more euphoric, mezamashii running. Join us at mizunorunning.com. 14 www.midwestevents.com

EMG_Spring13ShoeGuide_8.5x11.indd 2-3 2/9/13 1:09 PM Spring 2013 SHOE GUIDE

SPRING 2013 NEUTRAL STABILITY STABILITY

|

PERFORMANCE

|

New Balance Scott Brooks Newton VALUE 890v3SPRING 2013 T2C Evo Adrenaline GTS 13 Motion Weight: Men’s 9.55 oz. | Women’s 7.65 oz. Weight: Men’s 8.5 oz. | Women’s 7.8 oz. Weight: Men’s 11.3 oz. | Women’s 9.4 oz. Weight: Men’s 9.3 oz. | Women’s 7.7 oz. Category: Neutral Category: Neutral Performance Category: Stability Category: Performance Stability NEUTRAL Price: $110 NEUTRAL Price: $115 Price: $110 Price: $175 www.newbalance.com www.scott-sports.com www.brooksrunning.com PERFORMANCE www.newtonrunning.com With the 890 V3, New Balance has made some small tweaks in all the right This award-winning stability shoe offers the same cushion and support that it’s The Motion is Newton’s stability performance trainer designed for everyday places — improving upon the V2 without changing what so many runners have known for, while adding Omega Grooves and Flextra technologies. These new use and faster-paced training. Characterized by four actuator lugs placed in the comeSPRING to love. 2013 Fit is improved by deepening the toe box, troublesome overlays The Scott T2C Evo is a lightweight, well-balanced everyday training shoe for the technologies give extra flexibility in the underfoot, while still maintaining the forefoot and a 3mm heel drop, the Motion encourages mid-foot and forefoot were moved, and the same Revlite midsole and 8mm heel drop was maintained. performance-minded runner. The new colorway is a striking blue and yellow, and shoe’s durability and breathability. Keeping other technologies of last year’s striking. Testers found these lugs noticeable at first, but quickly realized that they Many runners will find the 890 V3 to be somewhere between a racing flat and looks very fast on one’s feet. The shoe’s outsole is made of the brand’s AeroFoam model like Brooks’ DNA and Full Length BioMoGo, the updates correct what small no longer felt them within half a mile of running. However, sore calves often a traditional trainer, and capable of handling tempo work as well as long runs. technology, which provides good cushioning in a lightweight package. Wear imperfections the Adrenalines GTS 12 had. Testers familiar with previous versions resulted with an overly quick transition into these shoes. Testers appreciated the Our testers loved the fact that the Revlite cushioning holds up far beyond other testers found the ride to be responsive yet forgiving, with more than enough of the shoe agree this is the best update yet. wide toe box and good fit, and a short break-in period was only required due to lightweight trainers they’d worn, and that the shoe maintains a perfect blend of cushioning for heavier runners to use as a marathon racing flat if so desired. All some stiffness around the heel collar that went quickly away. soft but responsive protection. around, an excellent package for a variety of runners looking for a versatile daily training shoe or long-distance road racer.

RACING ABOUT THE AUTHOR

|

Saucony Ruggero Loda is a passionate runner and triathlete with many Pearl Izumi Progrid Guide 6 Nike years of experience in the running footwear industry. As Kissaki 2.0 Weight: Men’s 10.0 oz. | Women’s 8.9 oz. Flyknit Racer Category: Stability founder of runningshoesguru.com (a leading running shoe NEUTRAL Weight: Men’s 9.7 oz. | Women’s 8.7oz. NEUTRAL Price: $110 review website), he coordinated the testing and reviewing of Category: Neutral Weight: 5.6 oz. (unisex) www.saucony.com Price: $130 Category: Neutral Racing hundreds of running shoes in the past several years. shop.pearlizumi.com Price: $150 The Saucony Guide 6 continues to use the same resilient Progrid foam cushioning. www.nikerunning.com This, teamed up with newly aligned deeper flex grooves and segmented crash pad For the runner looking for the best of both worlds in a minimum race/train shoe, in the heel, offers up excellent flexibility while maintaining a smooth, comfortable As seen on some of the fastest feet in the 2012 Olympics, the Flyknit Racer is check out Pearl Izumi’s Kissaki 2.0 (released in 2012). With a newly designed SPRING 2013 ride. A return of the 8mm drop helps promote a more natural and efficient stride, seamless upper that gives it a competitive look and feel, the Kissaki 2.0 is light, Nike’s latest offering in the ultra-performance neutral racer category. Sporting an and a new midfoot saddle brings it all together in a snug package. springy and sleek enough to race in, but it still has enough padding for daily intricately woven one-piece upper, the Flyknit Racer promises a supportive yet training. The 1:1 energy return foam and crash pad keep the shoe resilient and fast, adaptable fit by integrating Dynamic Flywire into the lacing tabs for a customized while encouraging a natural efficient stride. fit. Underfoot tech includes a Phylon midsole and forefoot Zoom Air unit for responsive cushioning and quick transition. Nike’s classic waffle-patterned outsole providesVALU the gripE on the road. The Flyknit Racer is only available in men’s sizing, so women should subtract 1.5 sizes to find a comfortable fit. SPRING 2013

PERFORMANCE SPRING 2013

|

Karhu Flow3 Trainer Fulcrum CUSHIONING

| Asics

Weight: Men’s 8.5 oz. | Women’s 8.0 oz. Category: Neutral Performance GT 2000 Introducing the Wave EVO Cursoris. NEUTRAL NEUTRAL Price: $115 www.karhu.com Weight: Men’s 11.4 oz. | Women’s 9.3 oz. Category: Structured Cushioning The Flow Trainer is an excellent shoe for those looking for a lightweight, Price: $120 responsive ride. Karhu’s trademark is the Fulcrum (a wedge of dense foam in www.asics.com the middle of the shoe), which acts like a lever designed to propel you forward. STRUCTURED STRUCTURED The Fulcrum may require an adjustment for heel-strikers, but mid- and fore-foot STRUCTURED Asics debuts a completely revamped edition of its core GT line of shoes. As strikers will enjoy the fast, natural-feeling ride. the replacement for the GT 2170, the GT 2000 comes in lighter on the foot but heavier on the wallet. The GT 2000 includes a 10 mm heel-to-toe offset and a less intrusive Dynamic Duomax support system. Preliminary testing revealed that the GT 2000 performs quite similarly to its predecessor, with the exception of a more responsive toe off. The upper fit remains very accommodating for the average- width foot that requires pronation control. THE ONLY MIDFOOT SHOE WITH WAVE TECHNOLOGY. Experience a transfer of energy with every step for a smoother, more eff ortless ride. Start transforming your daily run into a mezamashii run with EVO.™ 16 www.midwestevents.com Joinwww.midwestevents.com us at mizunorunning.com. 17

EMG_Spring13ShoeGuide_8.5x11.indd 4-5 2/9/13 1:09 PM Camp Wannarunamileormore

1/2 Marathon, 10K and 5K

04.06.13

arthritiswalk.org Register today! TriFitnessWBL.com

Nationally Sponsored by Raise awareness and funds during National Arthritis Month by joining an Arthritis Walk ® near you! It is a tremendous opportunity to help improve the lives of the 1 in 5 adults and 300,000 children living with arthritis.

MINNESOTA WISCONSIN Mankato ...... May 4 Madison . . . . May 18 Cinco Du Mayo Baxter . . . . . May 18 Hartland ...... May 18 Edina ...... Sep . 14 Bellevue ...... Jun . 1 NORTH DAKOTA Bismarck/Mandan . . May 4 Sprint and Super-Sprint Grand Forks . . . . . Oct . 12 Duathlon

05.04.13

More than Just a Ride Harvey and her family completed their First Tour de Cure ride last June. “We had the time of our lives. I Master Swim felt so energized and proud to be a part of my com- Tour de Cure pany seeing the great turnout we had. The event was Cycling Event well organized and more fun than I could have ever Team imagined. There were riders of all ages, shapes, sizes, Jump Starts and abilities; I felt comfortable and I realized I can Barracuda Aquatic Club Race DJ for under $300 do this! Even the more avid cyclists in spandex were Bloomington, Shakopee, MN a Healthy so friendly and positive, cheering me on. I also felt Jeff Lee Lifestyle like we were doing right by our son, exposing him 952/884-3703 early to fitness and fundraising for such an important [email protected] cause. It was seriously one of the most amazing days @FultonPro of my life.” Fastjet Masters Foss Swim School www.fultonproductions.com 12440 Aberdeen St. NE “Riding in the ADA Tour de Cure was quite literally a But Harvey’s active lifestyle didn’t end once she Blaine, MN 55449 life changing experience for me. I’m not exaggerating crossed the Tour de Cure finish line, it was actually 763/398-3399 in the least; it changed my life,” says Shelly Harvey of just beginning. “I left feeling so energized, I was fi- www.fossswimschool.com Eden Prairie. “I signed up after feeling a tad coerced nally ready to tackle my issue with obesity. I knew I by the extremely effective team captain at my com- was at risk for diabetes, heart disease and who knows I Swim Masters Team pany. I felt it was my duty as an employee who leads what else due to my weight and lack of physical activ- 6545 Flying Cloud Drive volunteerism for our organization to participate. But ity. Thanks to the Tour de Cure, I knew I could ride Eden Prairie, MN I was afraid. Could I ride a bike? Even 7 miles?” At a bike again and enjoy myself while doing so.” The Teresa Briest the time, Harvey was obese and hadn’t ridden a bike event had such a great impact on Harvey, the very next 612-226-8720 in 20 years. She didn’t even own a decent bike. “But day she signed up to do the Iron Girl Duathlon (run 2, www.iswimllc.com I signed up, signed my husband up, and we said with bike 22, run 2 miles) event later that fall. “I trained the addition of our two year old son in a bike carrier, hard and completed it,” said Harvey. “My family was North Suburban Aquatic Club/NSAC we were doing this as a family.” so proud of me and I couldn’t believe the difference Year round programs for all ages, including this physical activity made in my life. I’m no longer Masters, mornings & evenings. Harvey has a story like many other Tour de Cure rid- obese and I have so much more energy. As a result, Mounds View School District Pools ers: “I had been looking for a way to get involved in I’m forever grateful to the Tour de Cure for jump start- www.nsmakos.org stopping diabetes and losing weight; this event just ing my journey to health!” seemed to be calling my name. So, I bought a new Tri Fitness bike – a kind of fun, funky one I named Betty – and I Whether you would be riding your first mile or your White Bear Lake, MN 55110 started riding. My first 4 mile practice ride had me so thousandth, the Tour de Cure has a route for you. 651-426-1919 sore the next day! But I kept riding.” Harvey says her Join Harvey and her family on June 1, 2013 at Min- Vahid Sadrzadeh Tour de Cure training rides led her to fall in love with nehaha Falls. Choose from 7, 18, 27, 45, 62, or 100 651-426-3619 the sport of cycling again. She says it was so much mile routes, all fully supported, and enjoy a fabulous [email protected] fun, she wondered if she could even call riding her after party at the finish with lunch, music, massages, bike, Betty, a sport! “When the ride came, I was so Schell’s beer garden, kid’s activities, and more. Reg- ready,” says Harvey. ister today at www.diabetes.org/twincitiestourdecure.

www.midwestevents.com 21 “PFF Rule”™ - Fueling Your Body by Jill Tiffany, CN, CPT

Jill Tiffany runs a private practice in western WI as a Clinical Nutritionist and Certified Personal Trainer. She has been involved in health educa- tion for over 20 years in areas such as coaching high school athletics, teaching Physical Education, serving as a consultant for various athletic teams, and teaching her wellness plan to corporations. Jill is also a contributing writer for MinnesotaHockeyMagazine.com and serves on the Health Advisory board for Supplement Spot™. More info: JillTiffany.com

May 11, 2013 Whatever your sport, whether in-training or off-season, every athlete re- quires three things at every meal/snack: Protein, Fat, & Fiber. Protein Memorial Park • New Prague, MN and fat are fuels that the body requires to function properly, while fiber is Your Complete Supplier of Custom Medals, important to help maintain proper blood-glucose levels. Trophies, and Awards Since 1978. www.maxmedals.com 1-800-331-1383 Obviously, the amount of fuel needed will vary during training compared to off-season, but the type of fuel remains the same. If your meal does not North America’s LARGEST 28th Annual New Prague Half Marathon contain these needed fuels, your body will not feel satiated (or ‘satisfied’) race number provider and thus you will still have feelings of hunger. YOUR AD HERE EnduranceFor national Sports marketplace Media Group Protein examples: meat, poultry, fish, eggs, nuts and seeds, beans, legumes, New 10K* • 5K • Kids Fun Run lentils.

2013Name Last First advertising information Age Male Female City/State No. 2013 Do Not Pin Stub To T-Shirt 2.25” W x 2”H Electric City Printing prints over www.ecprint.com call Brook Gardner at 541-617-0885. Fat examples: meat, poultry, fish, eggs, nuts and seeds, olive oil, coconut oil, 2000 miles of Tyvek per year. 800.277.1920 DuPont™ and Tyvek® are trademarks or registered trademarks of E.I. DuPont De Nemours and Company butter, avocados.

Registration is now open! Fiber examples: vegetables, fruit, oatmeal, beans, legumes, lentils

PFF Breakfast Example: oatmeal with almonds and ½ cup blueberries PFF Lunch/Supper Example: Baked fish with a salad and steamed broccoli www.runnewprague.com ------Breakfast Energy Muffins (makes 6 muffins)

Ingredients

6 Tbsp oats 6 Tbsp blueberries 6 tsp chopped nuts 4 eggs Half Marathon — USATF MN Team Circuit 1 tsp cinnamon ½ tsp sea salt 1 Tblsp pure maple syrup (or honey) Directions Preheat oven to 350°; grease muffin tins. Add 1 Tbsp oats, 1 Tbsp blueberries, and 1 tsp nuts to each muffin cup. Half Marathon — MDRA Grand Prix Race Beat eggs; add cinnamon, salt, and syrup. Pour egg mixture evenly over muffin cups. Bake for about 22 minutes till egg is set. Make ahead and freeze…great for on-the-go moments! For more information call 952-758-4360.

*A portion of the 10K race is run on a gravel road.

www.midwestevents.com 23 24 www.midwestevents.com B:8.75” T:8.5”

0 6.15 .13 Calling all roadies! If winding, wind-in-your-face descents and steep climbs make you smile, this Wisconsin bluff country classic is for you. lthillfest.com B:11.25” 06.29.13 T:11” Head to the North Shore of Lake Superior for a full weekend of friends, fresh air and MTB. Choose either the 39- or 99-mile course. lutsen99er.com

08.25.13 Send off the summer cycling season in style with this gorgeous, multi-distance fun ride past lakeshore towns and country roads. ltgranfondo.com

Life Time Cycle is your source for the Midwest’s best cycling events. Whether you are a fan of riding fat tires, racing sleek roadies or tooling around on your city cruiser, we promise a premier experience for riders of every speed and ability, plus a rockin’ post-race party at every event. Learn more about our full event calendar at EventsbyLifeTime.com

©2013 LIFE TIME FITNESS, INC. All rights reserved. EVMG3135

Trim: 8.5” x 11” Document Name: EVMG3135_MN_Cycle_Events_Mid- Inks: Date: 2-8-2013 5:07 PM Bleed: 8.75” x 11.25” west_Events_Full_Ad_1.indd Cyan User Name: David Herwig Magenta Live: 7.5” x 10” Document Path: Mktg-Active:Volumes:Mktg- Previous User: David Herwig Yellow Fold Type: None Active:Active_Projects:2013_Projects_...e Events Black InDesign Version: CS5.5 7.5.3 JOB #: EVMG3135 Folded Size: None Ad:EVMG3135_MN_Cycle_Events_Midwest_Events_Full_ Notes: MN Cycle Events Midwest Print Scale: None Ad_1.indd Events Full Pg Ad Team: CD:MC; ACD:BL; AD:DS CW:BL; PP:None; PM:ER