Midwest Events

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Events Ad

THREE ICONIC TRIATHLONSONE STEAL OF A DEAL

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.

06.09 TrinonaWinona, MN

07.13 MinneapolisMinneapolis, MN

08.24 Maple GroveMaple Grove, MN

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04 Race & Event CalendarUpcoming 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

20 The Loppet

contents

Cover Photo and this Page:The American Birkebeiner;photos by Kelly Randolph

RACE CALENDAR

04 www.midwestevents.com

DATE EVENTS LOCATION TYPE

1/26 Beat the Freeze Biathlon White Bear Lake, MN Biathlon

2/9 Winter Trek 5K - Ski, Snowshoe, Bike, Skijor Battle Creek, St. Paul, Mn Multi

1/5 Twin Cities Championships Battle Creek Park St.Paul, MN XC Skiing

1/5 Finding Rainbow XC Ski Races Waubun, MN XC Skiing

1/5 Telemarker Challenge Cable, WI XC Skiing

1/6 Twin Cities Championships Theodore Wirth Park Minneapolis, MN XC Skiing

1/12 City of Lakes Pre-Loppet Minneapolis, MN XC Skiing

1/12 Seeley Hills Classic Seeley, WI XC Skiing

1/12 Edgewood Winter Blask Fargo, ND XC Skiing

1/13 King Boreas Ski Race & Family Event St. Paul, MN XC Skiing

1/19 Birkie Tour Hayward, WI XC Skiing

1/19-23 Tour De Twin Cities Minneapolis/St. Paul, MN XC Skiing

1/20 Boulder Lake Race 10.3 & 31 K Boulder Lake, MN XC Skiing

1/26 MGHS Noquemanon Ski Marathon Marquette, MN XC Skiing

1/27 Saint Mary’s University 10K Winona, Mn XC Skiing

2/2 Moraloppet Ski for the Cure Mora, MN XC Skiing

2/2-13 City of the Lakes Loppet Minneapolis, MN XC Skiing

2/9-10 Vasaloppet USA Mora, MN XC Skiing

2/16 Book Across the Bay Ashland, WI XC Skiing

2/21-23 American Birkiebeiner Cable, Hayward WI XC Skiing

3/2 11th Rainbow Rendezvous XC Ski Race Waubun, MN XC Skiing

3/9 Pepsi Challenge Biwabik, MN XC Skiing

1/5 Rib Lake Snowshoe Adventure Run/Walk Rib Lake, WI Snowshoe

1/12 RASTA Snowshoe Hare Rhinelander, WI Snowshoe

1/12Jack’s Snowshoe Jaunt & Little Jack’s Snowshoe Fun Run Spooner, WI Snowshoe

1/13 Sasquatch Suffle Snowshoe Race Afton, MN Snowshoe

1/13 King Boreas Snowshoe Race St. Paul, MN Snowshoe

1/19 Winterrific Snowshoe Race Savage, MN Snowshoe

1/19 Perkinstown Snowshoe Race Medford, WI Snowshoe

1/19 Yukon Days White Bear Lake Snowshoe

1/20 Boulder Lake Snowshoe Stomp 4 & 8 K Boulder Lake, MN Snowshoe

1/26Chippewa Valley Powder Keg Snowshoe & Snowbike Eau Claire, WI Snowshoe

1/26 Phillips Flurry Snowshoe Race 5K /10K Phillips, WI Snowshoe

1/26 Mosquito Hill Snowshoe Races New London, WI Snowshoe

1/26 Snowshoe Scamper LaCrosse, Wi Snowshoe

1/26 Iowa State Championships Cedar Falls, IA Snowshoe

1/26 Bigfood Snowshoe Boogie Traverse City MI Snowshoe

2/2 The Udder Snowshoe Race Athens, WI Snowshoe

2/2 Twin Cities Snowshoe Shuffle Minneapolis, MN Snowshoe

2/2 Iola Twilight Iola WI Snowshoe

2/9 Treehaven Tromp Treehaven, WI Snowshoe

2/9 Tubbs Romp to Stomp Chaska, MN Snowshoe

2/16 Book Across the Bay Ashland, WI Snowshoe

2/17 Scotch Creek Woodland Waddle Edgar, WI Snowshoe

2/24 Stomp the Swamp Wausau, WI Snowshoe

3/3 Moose Tracks Minocqua, WI Snowshoe

3/3 Klondike Days Snowshoe Challenge Eagle River, WI Snowshoe

3/3 New Berlin Snowshoe Race New Berlin, Wi Snowshoe

3/9 Hot Air for Hearts Snowshoe Races Cable, WI Snowshoe

sponsored by

DATE EVENTS LOCATION TYPE

1/1 Resolution Solution 5K White Bear Lake, MN Run

1/1 Commitment Day Bloomington, MN Run

1/1 Polar Dash 1/2 Marathon, 10 and 5K Minneapolis, MN Run

1/5 Frosty Frolic 5K Run/Walk, 1/2 Mile Kids’ Fun Run Circle Pines, MN Run

1/12 Kick Your Resolution 5K St. Louis Park, MN Run

1/19 Yukon Days on White Bear Lake White Bear Lake, MN Run

1/19 Freeze Yer Gizzard Blizzard Run International Falls, MN Run

1/19 Winterfest Frozen 5K Spicer, MN Run

1/26 Securian Winter Run 1/2 Marathon, 10K, 5K St. Paul, MN Run

1/26 Celebration of the Lakes 5K/10K /Kids Run Center City, MN Run

1/26 Amana Freezer 5K Amana, IA Run

2/2 CFF Stair Climb Minneapolis, MN Run

2/2 TC Kids Fieldhouse Fun Run Minneapolis, MN Run

2/3 Freeze Your Buns Run Hamel, MN Run

2/9 Sweetheart Runs 5K, 10K, 10M, Kids Run Mahtomedi, MN Run

2/9 Valentines Day TC 5K Minneapolis, MN Run

2/9 Hearts & Running 5K St. Paul, MN Run

2/10 Lace up Against Breast Cancer Rochester, MN Run

2/16 Half Fast Half Marathon & 5K Vadnais Hts, MN Run

2/23 Spring Fever Charity 5K St. Cloud, Mn Run

2/23 American Lung Association Fight for Air Climb Minneapolis, MN Run

3/1 Special Olympics Splash & Dash 5K Minneapolis, MN Run

3/2 White Bear Winter Frolic White Bear Lake, MN Run

3/2 Plunge 5K Minneapolis, MN Run

3/2 Mustache March Run 2.65 Mile Fun Run Duluth, MN Run

3/9 100% Irish for a Day TC 5K and TC 10 Mile Minneapolis, MN Run

3/16 Shake Your Shamrock 8K & 5K Run/Walk Centerville, MN Run

3/16 Lucky Green 5K Rochester, MN Run

3/16 St. Patrick’s Day Red Beard Run Willmar, Mn Run

3/16 Shamrock Shuffle Bemidji, MN Run

3/16 Get Lucky 7K St. St. Paul, MN Run

3/17 St. Patrick’s Irish Traditions 5K St Paul, MN Run

3/23 Return of the Robin Run Rochester, MN Run

3/23 March Madness 5K Monticello, MN Run

3/23 MDRA Lake Johanna 4 Mile Arden Hills, MN Run

3/24 St. Patrick’s Day Human Race 8K St. Paul, MN Run

3/24 Irish Run St. Paul St. Paul, MN Run

3/30 Table Run 5K Fargo, ND Run

3/30 MDRA 7 Mile Hopkins, MN Run

3/31 Easter Sunday Rise N Shine 5K St. Paul, MN Run

4/6 Chocoholic Frolic 5& 10K Lake Phalen, St. Paul, Mn Run

4/6 Running with the Wolves 5K & Kid’s Run Walk Minneapolis, MN Run

4/6 MDRA Ron Daws 25K Minnetonka, MN Run

4/6 Spirit of White Bear Lake 5 & 5 Mile White Bear Lake, MN Run

4/6 Running Opener 1K, 5K, 10K St. Paul, MN Run

4/6Camp Wanna Run A Mile or More 1/2 Marathon,10K,5K White Bear Lake, MN Run

4/6 iRock Run Cold Spring, MN Run

4/7 Fools Five Road Races: 8K & 1 Mile Lewiston, MN Run

4/12 Run the Valley 5K/10K Golden Valley, MN Run

4/12 Fred Kruz Memorial 10 Mile Wayzata, MN Run

4/13 Cardinal Cruise 5K, 10K, Kids K Faribault, MN Run

4/13 Goldy’s Run 5K & 10 MilerTCF Stadium, Minneapolis, MN Run

DATE EVENTS LOCATION TYPE DATE EVENTS LOCATION TYPE

4/13 MN Timberwolves Run with the Wolves Minneapolis, MN Run

4/13 Race for Your Rights St. Paul, MN Run

4/14 Race for Justice 5K Minneapolis, MN Run

4/19 Earth Day 5K Run Walk, 1K Youth Run St. Cloud, MN Run

4/20 Earth Day Scheels Half Marathon & Relay St. Cloud, MN Run

4/20 The Glow Run 5K Des Moines, IA Run

4/20 St. Paul Saints Running of the Pigs 2013 St.Paul, Mn Run

4/20 Fitger’s 5K Duluth, MN Run

4/20 Cemstone Run for Others 10K/5K Mahtomedi, MN Run

4/20 Challenge Obesity 5K St. Paul, MN Run

4/21 Rock Bottom 5K for Hunger Minneapolis, MN Run

4/21 Get Your Rear in Gear Edina, Mn Run

4/21 Minneapolis Recycle Run Minneapolis, MN Run

4/21 Oshkosh 1/2 Marathon & 5K Oshkosh, WI Run

4/26 Run for the Lakes, 5K, 1K Kids Fun Run Brainerd, MN Run

4/27 Get In Gear 2K, 5K, 10K, Half Marathon Minneapolis, MN Run

4/27Run for the Lakes, Marathon, 1/2 Marathon, and 10K Brainerd, MN Run

4/27 New Balance Girls on the Run 5K Mankato, MN Run

4/27 Anoka County 4H Clover Dash Andover, MN Run

4/28 Spring Fling 5K, 10K, Kids Run Rochester, MN Run

4/28 Tribute to the Troops, 5K Run 3K Walk Eagan, MN Run

5/4 Jump to It 5K/10K/Kids Run White Bear Lake, MN Run

5/4 7at 7 7Mile, 5K, Kids K Mankato, MN Run

5/4 FM United Way 5K Fargo, ND Run

5/4 Run Around Woman 30K Run, 5K Run/Walk Longville, MN Run

5/4 From the Heart 1/2 Marathon Owatonna, MN Run

5/4 Nick Clare Memoria Run 2K, 5K, 10 Mile Hastings, MN Run

5/4 Run for Hope 5K Burnsville, MN Run

5/4Wright County Law Enforcement Torch Run 1/2 Marathon & 5K Buffalo, Mn Run

5/4 Wisconsin Marathon & 1/2 Marathon Kenosha, WI Run

5/4 Cinco de Mayo 8K Minneapolis, MN Run

5/5 Ham Run 1/2 Marathon & 5K Grand Marais, MN Run

5/4 Three Rivers 5K Run and 5K Walk LaCrosse, WI Run

5/4 Grandad Half Marathon/Relay LaCrosse, WI Run

5/5 Minnetonka Half Marathon, Kids Run 1K Wayzata, MN Run

5/5 Eau Claire Marathon, 1/2 Marathon,Relay Eau Claire, WI Run

5/9 Medtronic TC 1 Mile Minneapolis, MN Run

5/11 Lake Wobegon Trail Marathon St. Joseph, MN Run

5/11Journeys Marathon, Half Marathon, 13.1 Power Walk, 5K Eagle River, WI Run

5/11 Maple Grove 1/2 Marathon, 5K Maple Grove, MN Run

5/11 Brookings Marathon Brookings SD Run

5/12 Komen Twin Cities Run for the Cure Bloomington, MN Run

5/18 TC Kids Cross Country Fun St.Paul, MN Run

5/18 Marion Arts Festival Races Marion, IA Run

5/18 Northern Lakes Run White Bear Lake, MN Run

5/18 Scheels Fargo Marathon, 1/2 Marathon, 10K Fargo, ND Run

5/18 Autism 5K Minneapolis, MN Run

5/18 The Old Glory Run Cold Spring, MN 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

5/22 Eagan Women’s Running Club 5K Eagan, MN Run

5/25 Veterans Memorial Run New Richmond, WI Run

5/25Med City Kids Marathon, 5K, Diaper Dash, Toddler Trot Rochester, MN Run

5/25 Memorial Day/Law Day 5K Run Willmar, MN Run

5/25 Madison Twilight 10K and Kids Race Madison, WI Run

5/26 Madison Half Marathon Madison, WI Run

5/26Med City Marathon & Half Marathon, Relay, 20 Mile Rochester, MN Run

5/26 Awake the Grapes 10K, 5K, 1 Mile Alexandria, Mn Run

5/26 MDRA Mississippi 10 Mile St. Paul, MN Run

5/27 Randy’s Run 5K Run/Walk Eden Prairie, MN Run

2/10 YMCA of Minneapolis Winder Indoor Tri Minneapolis, MN Triathlon

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

4/27 I’m Ready for Summer Triathlon Brookings SD Triathlon

4/27 UMM Tinman Triathlon Morris, MN Triathlon

5/4 Chain of Lakes Triathlon Alexandria, MN Triathlon

5/18 Blaine Triathlon Blaine, MN Triathlon

5/19 Land Between the Lakes Albert Lea, Mn Triathlon

4/27 Falls Duathlon Cannon Falls, MN Duathlon

5/4 Cinco du Mayo Duathlon Stillwater, MN Duathlon

5/5 Paper Discovery Duathlon Neenah, WI Duathlon

5/11 Oakdale Spring Classic Duathlon Lake Elmo, MN Duathlon

5/11 Central Lakes Duathlon Fergus Falls, Mn Duathlon

5/19 Gear West Duathlon Orono, MN Duathlon

5/24 Apple Kids Duathlon Sartell, MN Duathlon

5/25 Apple Duathlon Sartell, MN Duathlon

4/28 Minnesota Ironman Bicycle Ride Afton, MN Cycle

5/3 LaCrosse Omniun LaCrosse, WI Cycle

5/4 Bike Ride Around Woman Longville, MN Cycle

6/1 Twin Cities Tour de Cure Minneapolis, MN Cycle

6/15 Nature Valley Grand Prix Bicycle Festival Stillwater, MN Cycle

6/22 Superior Vistas Bike Tour Washburn, WI Cycle

2/2 Penn Ice-Cycle Loppet Minneapolis, MN Ice Cycling

2/16 The Abominable Fat-Bike Race Tomahawk, WI Mountain Bike

3/9 Fat Bike Birkie Hayward, WI Mountain Bike

4/26 Midwest Mountaineering Outdoor Adventure Expo Minneapolis, MN Expo

3/9Metrodome Inline Marathon, Half Marathon, Team Time Trial Minneapolis, MN Inline

1/12 Iceman 5K Dayton, MN Adventure Race

1/20 Triple D Endurance Race Dubuque, IA Adventure Race

5/18 Gladiator Assault Challenger Boone, IA Adventure Race

4/12 Zumbro 100M Endurance Run & Midnight 50 Wabasha, MN Trail Run

4/20 Trail Mix Bloomington, MN Trail Run

4/21 MDRA Mudball Classic Minneapolis, MN Trail Run

4/27 Chippewa 50K & 10K Trail Run New Auburn, WI Trail Run

5/4 Down & Dirty Women’s 8K Lake Elmo, MN Trail Run

5/4 GO GREEN 5 & 10km Race/Run/Hike Battle Creek, St. Paul, MN Trail Run

5/4 Running in the Ruff Milaca, MN Trail Run

5/4 7 at 7 Trail Race Mankato, MN Trail Run

5/18 Uff-Da Trail Run Woodville, WI Trail Run

www.midwestevents.com 07


It’s called “Birkie Fever.” And, it’s the reason gen-erations of families and friends plus so many new skiers continually head for the starting line of the legendary American Birkebeiner cross country ski marathon. This year they are again coming from as far away as North Carolina and Southern California. In all, more than 12,000 skiers from 48 states and 21 countries will gather in Hayward / Cable, WI, February 21-13, 2013 to for the 40th annual Birkie.

Even though the Birkie has long been the larg-est ski race in North America and the fourth larg-est in the world, it continues to grow by record numbers. The first Birkie was held in 1973 and included only 35 wary skiers at the starting line. Now, more than 15,000 spectators alone will ring cow bells and cheer on skiers at the Saturday events alone. In fact, this year’s race registration for the main Birkie 50/54K and Korte 23K events closed on October 15, the earliest on record, af-ter reaching the highest cap ever of 10,000 par-ticipants.

But, it’s not all about distance. The action starts on Thursday, February 21. Whether you get on skis or come as a spectator, this is winter fun at its best! Most of the Birkie week events take place on Main Street in Hayward, WI. Festivi-ties get underway with the Barnebirkie children’s event—the country’s largest youth ski race. Next is the Elite Sprints where you see the same top national and international skiers who will be com-peting for the Birkie champion’s podium on Sat-urday.

Evening starts with new “Nikkerbeiner,” celebrat-ing the Birkie’s beginnings, when wooden skis, bamboo poles, and knickers were the high-tech gear of the day. This untimed event is your chance to go completely retro. There will be prizes for the best outfits and gear. At dusk, don’t miss the of-ficial Birkie Torch Lighting, Welcome Ceremony, Parade of Nations, and “Lure of Lights.” You can also make reservations to attend the “Blast With the Past” tent party or enjoy the 5/10K Family Lu-minary Fun Ski.

The 40th Annual American Birkebeiner Has Something for Everyone

From Ski to Shining Ski

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

Darlene Prois

Mark Milford

Kelly Randolph

“When you look back over 40 years, it is pretty incred-ible. It’s not something that could be planned. It really felt like an accomplishment; there was nothing like it. 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 such a tradition. I will keep coming as long as the body will let me.”

John Kotar, Birkie Founder, and one of just three people (Founders) who have skied every Birkie, including the first one in 1973.

The Birkie Is a Year-Round Lifestyle!January 19 – BirkieTour / 25K – 50K

February 21-23 – American Birkebeiner Events

March 9 – NEW! Fat Bike Birkie

September 21 – Birkie Trail Run & Trek Marathon to 5K

www.Birkie.com

The Birkie Trail is an 88K system that is maintained and open to the public 365 days a year—for skiing, biking, running, and hiking.

Friday, the fun continues, starting with the Junior Birkie at Telemark in Cable, WI. Back on Main Street, Hayward, the day starts with the Barkie Birkie Skijor (“Barkie Fever” anyone?). Next is the Giant Ski where teams of six people each buckle into a pair of 25-foot long wood-en skis and “race” up Main Street. The costumes get better every year. The day concludes with the Birkie Adaptive Events--500 meters or 3K.

Saturday is race day for all Birkebeiner, Kortelopet, and Prince Haakon skiers. The excite-ment and camaraderie of being with this many of your fellow skiers is something everyone should experience. Saturday night is time to celebrate at the all-new Birkie Bash & Awards at Telemark Lodge in Cable. There will be a live band and big door prizes, including complete ski packages. Anyone is welcome.

Sunday is its own special day, featuring the Birkie On-Snow Ski Demo where you can try out the latest and next-season skis, boots, poles, and more from all the top ski manufacturers. The Demo takes place on the freshly groomed Birkie Trail at the Birkie “OO” Trailhead from 8:00 a.m. to 3:00 p.m.

For more information, visit www.Birkie.com, call 715-634-5025, or email [email protected].

Darlene Prois

Darlene Prois

Darlene Prois

Darlene Prois

James Netz

scene in motion


Turkey Day 5k, photo courtesy of Lifetime Fitness



Jingle Bear 5k, photo by Jenn Barnett

Diva Dash, photo by Walker Athletic Photo

Reindeer Run; photo courtesy of Marilyn Franzyn

Reindeer Run; photo courtesy of Marilyn Franzyn

Fast Before the Feast

Jingle Bear 5k

REGISTER NOW! WWW.CELLCOMGREENBAYMARATHON.COM

05.19.13 GREEN BAY, WISCONSIN TOUCH THE TUNDRA

JOIN THE MOVEMENTDon’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.

Jingle Bear 5k, photo by Jenn Barnett

Jingle Bear 5k

SATURDAY, FebRUARY 23

2013

a c c e n t u r e t o w e r • m i n n e a p o l i s , m i n n e s o t a

BREATHING SHOULD NOT BE AN UPHILL CLIMB

O2Runners.org FightForAirClimb.org

enterexclusive

Discount Code:AIR

The Fight for Air CLIMB is a unique event where individuals, firefighters in full gear and teams race, run or walk up the 660 stairs to reach the top of the Accenture Tower. This event is a great way to challenge yourself—whether your goal is just to reach the top or to be the first to cross the finish line—you will walk away with a newfound respect for your lungs!

Tip 1: Work on increasing your aerobic capacity.

The key to dominating all 30 floors is making sure your body is up for the task. Think of getting to the top being the same as running a mile and a half without stopping. If you’re currently able to last through a mile and a half of running, your body is capable of rocking it all the way to the top.

Tip 2: Strengthen your legs

Your legs are the primary movers for climbing the stairs? Glutes (yes, your butt), quads, and hamstrings. The stronger these three muscle groups are, the easier it will seem to fly up the stairs. How do you strengthen these? Squats, lunges, and leg extensions. This will strengthen these muscles, and help increase your aerobic capacity.

Train for the CLIMBwith the American Lung Association

Tip 3: Climb stairs

Every building has stairs, so take advantage of it! Try going up and down a set of stairs (mul-tiple floors or a single flight of stars) for 5 minutes straight. Rest 2-3 minutes, and go for it again. This will help your body adapt to the stair climb-ing movement and increase your aerobic capac-ity.

Don’t miss your chance to get involved in this one of a kind event. Your support helps the American Lung Association in the Fight for Air. With lung disease on the rise, we are fighting for research that will find a cure for tomorrow and for lungs that burn from exercise rather than from ozone. And we won’t breathe easy until we win the fight. Register today at www.FightforAirClimb.org or call 651-223-9562.



Afton Village Holiday Run, photo courtesy of Becky Lewis

Fast Before the Feast Jingle Bear 5k, photo by Jenn Barnett


New Year...

N O INJURIESNOXNG

by Marie-Christine Leisz, DO

Running is great but causes physiological stress. If training is advanced rationally, at a rate the body can accommodate, “good” stress results. This stress makes our bones, tendons, ligaments, heart and lungs stronger and more resilient. Bad stress due to training errors causes many of the running injuries I treat. Here are my 5 recommendations to control the bad stress associated with running and reduce injury:

1. Avoid OveruseOveruse 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 too drastically or transitioning from flats to hills, or treadmill to outdoor running to aggressively. Running generates forces 2 ½ times body weight with each step taken. Your body can only adapt to this stress so fast. I recommend following a sound training program and not advancing mileage more than 5-10% per week.

2. Periodize Training:Many athletes quit running after the last race in the fall and start up again several months before the 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 same intensity so I recommend periodized training. Periodization organizes your training into large, medium and small training blocks throughout year. It is physiologically sound. You choose one or two events in the spring or fall to peak for. When done correctly, you will achieve high state of competition readiness, improve performance and avoid overtraining.

3. Ensure Good Nutrition And Energy Balance: You’ve heard the phrase “garbage in, garbage out”? In order to optimize performance and recovery you must optimize nutrition! You need to eat to attain an ENERGY BALANCE! You need an adequate num-ber of calories in the right ratio of protein, carbohydrates and yes, FAT! The goal of good nutrition is 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 GearFind 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 gear or technique slowly to your training regimen. Replace running shoes every 6 months or 500 miles

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 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!

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-ries. She is medical director of the Running and Endurance Sports Injury Clinic at Sister 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

5 New Year’s Resolutions to Prevent Running Injuries!


XC Ski - Prioritizing Your Workoutsby Kevin Johnson

As I write this, it is raining. In December. I’m often a bit of a pessimist, but I’m concerned that we may be drifting towards a similar winter to last year. I hope not, but it is always important to have back-up plans in place so you’re prepared to deal with the challenges that come with a low-snow winter.

Sure, it’s only December, and there is plenty of time for more snow to fall, but taking a few steps now will put you in a stronger position for the big races later in the season even if Mother Nature doesn’t bless us with “real” winter.

First, make an effort to get on snow often. If you’ve read any of my other articles, you know how much I preach about specificity. Nothing prepares you for skiing better than actually skiing. Seems simple enough! Many people in the Midwest are fortunate to live near a ski venue with artificial snow. If you’re not so lucky, con-sider planning a weekend vacation to one of the places with real snow. Mini training camps can kick-start your season in a way that makes you more motivated to keep training even when the snow situation at home isn’t ideal.

Have a plan for those days when you are on snow; especially if you’re skiing on a small loop of artificial snow. This will help you maximize your time on the snow. Before you head out the door create some specific goals and focuses for the workout. Often the most valuable workouts have a technique focus, a fitness focus and a skiing skills focus. I’d recommend writing down several ideas for each of these elements of skiing performance.

The following are some examples:

Technique Focus:

-“Crunching” powerfully with your abs when poling.-Pushing to the side, not backwards, whenskating. -Gliding on a flat ski before pushing off when skating.

Fitness Focus:

-Short speed bursts (10-15 seconds) through a longer ski session.

-Race-pace intervals.

-Time-trials to test fitness.

Skiing Skills Focus:

-No pole skating.

-Figure-eight drills.

-Practice transitioning from downhill to flat to up-hill and vice-versa.

With life’s busyness, it’s unlikely you’ll be able to get on snow every day. Find ways to enjoy training on the dry-land days. If possible, do ac-tivities that focus on improving weaknesses. If upper body strength is a weakness for you, like it is for most skiers, take advantage of the lack-of-snow and get some good strength training ac-complished at the gym. If balance and flexibility are in issue, like they also are for most skiers, yoga can be a great way to improve your skiing ability. Running outside in the winter can often be treacherous, but there are many great winter-running shoes and shoe accessories that make the experience much safer. Winter running can be a wonderful experience with the smell of wood fireplaces and the crispness of the air; bundle up, gear up, and get out there.

Lastly, it is easy to neglect your ski equipment if you’re only using it occasionally. Remember that artificial snow and old snow are more abrasive and dirtier than new snow so you’ll need to wax your skis more often. It can be easy to forget that the big races are just around the corner and spending a few extra minutes now taking care of your gear will give your more time to relax in the days leading up to your event.

Kevin Johnson has worked with skiers from beginners to national champions as a coach and ski tech. He is currently training to compete in many of the midwest ski marathons this winter.


www.medcitymarathon.com

05:26:13 Visit the website for specific event details and registration!

Minnesota Pacers Pace Team, Jumbotron, Fitness Expo, Post Race Party, Medals, Technical Shirts, and much more!

marathon

half marathon relay | 5k | 20 mile

ROCHESTER, MINNESOTA

Master Swim TeamsBarracuda Aquatic ClubBloomington, MNJeff Lee952/884-3703

North Suburban Aquatic Club/NSACMounds View School District Poolswww.nsmakos.org

Tri FitnessWhite Bear Lake, MNVahid Sadrzadeh651-426-3619Triclub@trifitnesswbl.comwww.trifitnesswbl.com


Start Making Plans to Join Us!

26.2 Miles of Black Hills Beauty

www.DeadwoodMickelsonTrailMarathon.com

Marathon Half Marathon

5 Person Marathon Relay

Commemorative Finisher Medals

Walker Friendly!

Sunday, June 2nd

Deadwood, South Dakota

Breathe Easy Breathing technique for maximum swim performance.by John Foss


Imagine running a marathon under this restriction: hold your breath every 25 feet, breathe out and in very quickly between each 25 foot segment. Just imagine the fatigue this awkward breathing cycle would create. Oxygen deficit would become the key factor in your performance. The marathon would be impossible to complete. Well, 90% of all swimmers do this to some extent while swimming the freestyle stroke.

The explosive breath is the greatest error that masters swimmers, triathletes and youth swimmers make during distance competition. 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:

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.

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.


May 11 , 2013thUSATF CERTIF IED

Register online atwww.journeysmarathon.org

or call 800-359-6315

An Eagle River Area Chamber of Commerce Event

Conquer the Bluff!Register now at www.FestivalFoodsGrandadHalf.com

La Crosse, WI | May 3-4, 2013

Start from atop Grandad Bluff and descend 600 feet to the banks of the Mississippi!

The City of Lakes LoppetIngrid Remakphotos 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 Tournament the largest winter Kubb Tournament in the world. The Ski-O Loppet begins at noon and brings orienteering to the Loppet for the first time. Uniting a love for skiing with an adventur-ous Shackleton spirit - the Minnesota Orienteer-ing Club (MNOC.org) will offer two courses for novices and advanced athletes to try.

In the early afternoon, dogs and cyclists hit the lakes for the Chuck and Don’s Skijor Loppet and Penn Cycle Ice Bike races. The afternoon continues with youth races: the Rossignol Junior Loppet and the Cook County Minne-Loppet that start on the Lagoon and finish in Uptown. The MYSL Super Carnival will run throughout the afternoon with fun ski games designed for the whole family. As dusk approaches, the Finn Sisu Sprints (featuring Junior, Citizen and Paralympic categories) will send racers flying through the streets until nightfall. Finally - in the darkness of Saturday evening, thousands of skiers emerge from the woodwork to participate in the Park Nicollet Luminary Loppet - a candle lit ski around the perimeter of Lake of the Isles deemed by the Mayor himself to be his “favorite part of winter in Minnesota”.

Sunday’s tri-fecta of citizen races include the REI Tour (10k), the Hoigaard’s Classic (25k) and Lop-pet Freestyle (20k) that leave Theodore Wirth Park respectively and finish in Uptown among thousands of cheering fans. Later in the after-noon, canines will rule Wirth during the Subaru Skijor National Championships where two dog teams will tackle the challenging terrain in pursuit of a national title. New for 2013 is the Penn Cy-cle Fat Tire Loppet. This grueling point-to-point bike race gives riders their only chance of the year to ride the demanding ski trails that begin in Wirth and end in Uptown. Participants that can’t choose between biking and skiing can do both! Awards will be given to those who race both a ski marathon and the bike race - crowning athletes that are both the “fastest” and “fattest” athletes around.

Since its inception eleven years ago, the City of Lakes Loppet has had a dramatic life of its own. Dodging frigid temps, withstanding unseasonal melts, and persevering through barren winters, the Loppet has weathered storm and sun to be-come the race it is today. The Loppet Founda-tion, the non-profit organization that puts on the Loppet every year, uses this race to draw the

community together in celebration of winter in Minnesota. Proceeds from the event go directly to support the Foundation’s inner-city youth cross country ski programs that expose youth to year-round outdoor activity and offer in-depth oppor-tunities to experience silent sports. The Loppet Foundation has four main areas of focus: Events, Loppet Adventures, Loppet Nordic Racing and Stewardship. To learn more about the Founda-tion’s efforts in each area, or to become a mem-ber, visit www.loppet.org.

Midwest Events

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Transcript of Midwest Events