36TH ANNUAL Get in Gear 10K • 5K • 2K • Half Marathon Don’t miss Minnesota’s Annual Rite of Spring • A run for all ages!—In all weather! Saturday, April 27, 2013 • Minnehaha Park, Minneapolis • www.getingear10k.com contents Get Ready 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 5K Run/Walk Fargo, ND Run 6/1 Athletic Republic Half Marathon, 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 Med City Marathon & 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.