02 www.midwestevents.com

04 Race & Event CalendarUpcoming races and events for July

through November. Get moving!

08 Training for the Racing Season

09 Walk Smarter, Not Harder!

10 Scene in Motion Photos from recent events and races

13 Early Summer Training for Cross Country Skiers

15 Take Your Swim to the Next Level

20 Athlete Profile - Patrick Parish

On the Cover:Kevin BenderManitou Triathlon, White Bear Lake

Photo by Jenn Barnett

This Page: Photos by Jenn Barnett

RACE CALENDAR

04 www.midwestevents.com

sponsored byDATE EVENTS LOCATION TYPE

DATE EVENTS LOCATION TYPEDATE EVENTS LOCATION TYPE7/1/12 Bowlus 5K Bowlus, MN Run

7/2/12 Sarah’s Daisy Dash 5K & Ladybug Kids Run Hugo, Mn Run

7/3/12 Hot Dam 5K Fun Run Minneapolis, MN Run

7/4/12 Ely 4 on the 4th Ely, MN Run

7/4/12 Free to Run 4 St. Paul, MN Run

7/4/12 Freedom Fun Run St. Peter, MN Run

7/4/12 Red, White & Boom! TC 1/2 Marathon Minneapolis, MN Run

7/4/12 Red Wing 4th of July 10K /5K Red Wing, MN Run

7/4/12 Firecracker Runs Excelsior, MN Run

7/4/12 Morton Firecracker Run Morton, MN Run

7/4/12 Independence 5K Duluth, MN Run

7/7/12 Challenge Diabetes 5K St. Paul, MN Run

7/7/12 Nisswa Firecracker Nisswa, MN Run

7/11/12 MDRA Minnehaha Fun Runs Minneapolis, MN Run

7/14/12 Stillwater River Run 10M & 5K Stillwater, MN Run

7/14/12 Andover Family Fun Fest 5K Andover, MN Run

7/14/12 Dent Daze 5K Dent, MN Run

7/14/12 Eastview’s Scholarship 5K Apple Valley, MN Run

7/14/12 Monticello River Fest 5K Monticello, MN Run

7/14/12 River Falls Days Run River Falls, WI Run

7/14/12 Willow River Run New Richmond, WI Run

7/14/12 April Sorensen Memorial Half Marathon Hayward, WI Run

7/14/2012 Henning Festival Polzine Run/Walk Henning, MN Run

7/15/12 MN Freeze Fun St. Paul, MN Run

7/15/12 The Color Run St. Paul, MN Run

7/18/12 Lifetime Torchlight 5K Minneapolis, MN Run

7/20/12 Park Point 5-Miler Duluth, MN Run

7/21/12 Boston Scientific Heart of Summer Minneapolis, MN Run

7/26/12 The Naked Foot 5K St. Paul, MN Run

7/28/12 Firefly 5K Center City, MN Run

7/28/12 Challenge Cancer 5K St. Paul, MN Run

7/28/12 Festival of the Lakes 8K Run/Walk Centerville, MN Run

7/28/12 Hagen Financial Run for Blood Minneapolis, MN Run

7/28/12 Nancy English Memorial Run Duluth, MN Run

7/28/12 Wabasha Riverboat Days 5K & 10K River Run Wabasha, MN Run

7/28/12 Center City Days 5K Center City, MN Run

7/28/12 River City Ramble Red Wing, MN Run

8/4/12 Strive Scholarship Run Baby Run 5 & 10K White Bear Lake, MN Run

8/4/12 Minnesota Half Marathon & 5K St. Paul, MN Run

8/4/12 Crosslake Dam Run Crosslake, MN Run

8/4/12 Tall Timber Days 5K Grand Rapids, MN Run

8/4/12 Urban Wildland Half Marathon & 5K Richfield, MN Run

8/4/12 Granite City 5K St. Cloud, MN Run

8/5/12 Como Classic St. Paul, MN Run

8/5/12 Pine Tree Classic 5K, 10K White Bear Lake, MN Run

8/5/12 Northland Teal Run 5K Run/Walk Kids 1 Run Brainerd, MN Run

8/8/12 Tartan Terrible Lake Elmo, MN Run

8/11/12 Gopher to Badger 5K, Half Marathon Hudson, WI Run

8/11/12 Charge for Champions Maple Grove, MN Run

8/11/12 Clearwater Heritage Days 5K Clearwater, MN Run

8/11/12 Irish Fair Run with the Celts St. Paul, MN Run

8/11/12 Loon’s Running Vergas, MN Run

8/11/12 Scenic Sinkhole Scramble Northome, MN Run

8/11/12 Stockyard Days 5K & 10K New Brighton, MN Run

8/12/12 Fifteen’s 5K for Cystic Fibrosis Minneapolis, MN Run

8/12/12 Challenge Addiction 5K St. Paul, MN Run

8/17/12 Young Life 5K Detroit Lakes, MN Run

8/17/12 Ragnar Relay Winona to Minneapolis Run

8/18/12 Snail Run 1K, 5K, 10K Vadnais Hts, MN Run

8/18/12 Run for the Melon 5K and 10K Walk Run Vining, MN Run

8/18/12 TCO Joint Jaunt Edina, MN Run

8/18/12 Strive Wellness 4 Mile Run Owatonna, MN Run

8/18/12 Dru Sjodin Purple Elephant Pequot Lakes, MN Run

8/18/12 Tour de Maple Plain 5K Maple Plain, MN Run

8/19/12 Leading Ladies Marathon & 1/2 Marathon Spearfish, SD Run

8/19/12 Ki Chi Saga 15K & 5K Chisago City, MN Run

8/19/12 Fishhook Challenge 1/2 Marathon& 5K Park Rapids, MN Run

8/25/12 Challenge Arthritis 5K St. Paul, MN Run

8/25/12 MN Zoo Tiger Tracks Run Apple Valley, MN Run

8/25/12 Officer Shawn Silvera Memorial Run New Brighton, MN Run

8/26/12 The Women’s Half Marathon Bloomington, MN Run

8/26/12 Minnesota State Fair Milk Run St. Paul, MN Run

8/26/12 Stiftungsfest 5K Norwood, Y. America, MN Run

8/26/12 Woodbury Country Mile Woodbury, MN Run

8/30/12 9th Annual Geezer Chase St. Louis Park, MN Run

9/2/12 Dream Mile Minneapolis, MN Run

9/3/12 MDRA Victory Labor Day Races Minneapolis, MN Run

9/7/12 Taste of Greece 5K Minneapolis, MN Run

9/7/12 Granite Kids Fun Runs Sauk Rapids, MN Run

9/8/12 Graniteman Half Marathon, 5K/10K Sauk Rapids, MN Run

9/8/12 Boots & Boas 5K Eden Prairie, MN Run

9/8/12 Kaila & Graces Hope and Hearts Run Coon Rapids, MN Run

9/8/12 Bunker Stampede 5K Coon Rapids, MN Run

9/8/12 Silent No More/Walk Run for Ovarian Cancer 5K/2K Edina, Mn Run

9/8/12 Kinni River Trout Trot River Falls, WI Run

9/8/12 Bolder Dash 5K, 10K Minneapolis, MN Run

9/8/12 Mill City Suds Run Minneapolis, MN Run

9/8/12 Get Ready to Rock 5K, 10K, 20 Mile White Bear Lake, MN Run

9/8/12 Radisson Childhood Fun Run Minnetonka, MN Run

9/8/12 Run for Their Lives Milaca, MN Run

9/8/12 TC Lung Run and Walk Minneapolis, MN Run

9/8/12 Countryfest 5K Fun Run/Walk Oakdale, Mn Run

9/8/12 Dick Beardsley 1/2 Marathon, 5K run/Walk Detroit Lakes, MN Run

9/9/12 America the Beautiful 5K Andover, MN Run

9/9/12 Grandma’s Minnesota Mile Duluth, MN Run

9/9/12 MDRA City of Lakes 25K Minneapolis, MN Run

9/15/12 Applefest Run to the Edge Scenic 5K LaCrescent, MN Run

9/15/12 Bear Water Run White Bear Lake, MN Run

9/15/12 Catch the Spirit 5K Burnsville, MN Run

9/15/12 Dash for Dads St. Cloud, MN Run

9/15/12 Lupus Walk for Hope & 5K Run Rochester, MN Run

9/15/12 Maranatha’s Road Race Forest Lake, MN Run

9/15/12 Turkey Day 10K Worthington, MN Run

9/15/12 Dave Ryan 5K 10K for Special Olympics Minneapolis, MN Run

9/16/12 Minnesota Race Against the Odds Prior Lake, MN Run

9/16/12 US Constitution Day 5K Andover, MN Run

9/22/12 Cloquet River Run 5K and 1Mile Cloquet, MN Run

9/22/12 Alma Mater Trotter 5K Eden Prairie, MN Run

9/22/12 Columbus Fall Fest 5k, Mile, Kids 1/4 Mile Forest Lake, MN Run

9/22/12 Dash for Dads 5K for Prostate Cancer Minneapolis, MN Run

9/22/12 Lyndon Ellefson Memorial 1/2 Marathon & 5K Barron, WI Run

9/22/12 Plymouth Fire Fighters 5K Plymouth, MN Run

9/22/12 Fox Cities 5K Run Walk Appleton, WI Run

9/23/12 Fox Cities Marathon Half Marathon Appleton, WI Run

9/23/12 Woman Run the Cities Minneapolis, MN Run

9/29/12 Challenge Aging 5K St. Paul, MN Run

9/29/12 Heritage Days Fall 5Mile & 5K New Richmond, WI Run

9/29/12 TC 13.1 REX Shakopee, MN Run

9/30/12 Run Crazy Horse Hill City, SD Run

10/6/12 Lupus Walk for Hope & 5K Run Duluth, MN Run

10/6/12 TC 10K and TC 5K Run/Walk St. Paul, MN Run

10/6/12 Homecoming 5K Bemidji, MN Run

10/7/12 Medtronic TC 10 Mile Minneapolis, MN Run

10/7/12 Medtronic Twin Cities Marathon Minneapolis, MN Run

10/13/12 WhistleStop Marathon/Half Marathon Ashland, WI Run

10/13/12 Scenic Byway 1/2 Marathon & 5K Belle Plaine, MN Run

10/13/12 Autumn Woods Classic Maple Grove, MN Run

10/13/12 Runnin’ with the Law Tria 5K Minneapolis, MN Run

10/13/12 Big Woods Run 1K, 5K, 10K, Half Marathon Faribault, MN Run

10/14/12 Scarecrow 5K Savage, MN Run

10/14/12 World’s Largest Corn Maze Run Shakopee, MN Run

10/20/12 Run for the Apples 5 Mile and Kids Run White Bear Lake, MN Run

10/20/12 CNHS Boo Fun Run St. Paul, MN Run

10/20/12 Oktoberfest 5K St. Paul, MN Run

10/20/12 Mankato Marathon 5K and KidsK Mankato, MN Run

10/21/12 Mankato Marathon Full, Relay, Half, 10K Mankato, MN Run

10/21/12 Wisconsin Dells Marathon, 1/2 Marathon, 5K Wisconsin Dells, MN Run

10/21/12 IMT Des Moines Marathon Des Moines, IA Run

10/26/12 Scare in White Bear 5K & Kids Run White Bear Lake, Mn Run

10/27/12 The Great Pumpkin Chase 5K, 10K, Kids Run Lake Elmo, Mn Run

10/27/12 Anoka Halloween Gray Ghost 5K Run Anoka, MN Run

10/27/12 Halloween Fearless 5K St. Paul, MN Run

10/27/12 Haalloween Hustle Minnetrista, MN Run

10/27/12 Monster Dash Mipls & St. Paul, MN Run

10/27/12 Pinewood Halloween Run Eagan, MN Run

11/3/12 Bear Tracks 5K, 10K, Kids Run White Bear Lake, MN Run

11/4/12 Kowalski’s Strive 10 Miler White Bear Lake, MN Run

11/6/12 Election Day 5K St. Paul, MN Run

11/10/12 Diva Dash 5K, 10K Circle Pines, MN Run

11/10/12 Chaska Turkey Trot 5K, Kids Run Chaska, Mn Run

11/11/12 Flippin Fun 5K Run Minnetonka, MN Run

11/11/12 SW Minnesota Jingle Bell Run/Walk Marshall, MN Run

11/11/12 Veteran’s Day 5K St. Paul, MN Run

11/17/12 Dakotah Fitness Turkey Trot 5K Prior Lake, MN Run

11/18/12 Turkey Run St. Paul, MN Run

11/22/12 Dash & Dine 5K, 5 Mile and Kids Fun RUn Chisago City, MN Run

11/22/12 Drumstick Dash Minneapolis, MN Run

11/22/12 Fast Before You Feast White Bear Lake, MN Run

11/22/12 Lifetime Turkey Day 5K Minneapolis, MN Run

11/22/12 Gobble Gait Hastings, MN Run

11/22/12 Giving Thanks 5K St. Paul, MN Run

7/20/12 Taste of Nordic Walking YMCA Eagan & Edina, MN Walk

9/22/12 Arthritis Walk Edina, MN Walk

10/20/12 Arthritis Walk Fargo, ND Walk

7/1/12 North Mankato Triathlon North Mankato, MN Triathlon

7/4/12 The ZTri Grand Rapids, MN Triathlon

7/7/12 Elysian Rookie’s Triathlon Elysian, MN Triathlon

DATE EVENTS LOCATION TYPE RACE CALENDAR continuedDATE EVENTS LOCATION TYPE

06 www.midwestevents.com

7/14/12 Phillips Chain of Lakes Triathlon Phillips WI Triathlon

7/14/12 Graniteman Triathlon - Clearwater Clearwater, MN Triathlon

7/14/12 Lifetime Triathlon Minneapolis, MN Triathlon

7/14/12 Timberman Triathlon Cohasset, MN Triathlon

7/15/12 The Kids Tri Minneapolis, MN Triathlon

7/15/12 Chequamegon Bay Sprint Triathlon Ashland, WI Triathlon

7/15/12 Heart of the Lakes Triathlon Annandale, MN Triathlon

7/21/12 Paul Bunyon Triathlon Bemidji, MN Triathlon

7/21/12 Chisago Lakes Youth Triathlon Chisago City, MN Triathlon

7/22/12 Chisago Lakes Half Ironman/SprintTriathlon Chisago City, MN Triathlon

7/22/12 Twin Cities Triathlon St. Paul, MN Triathlon

7/22/12 Buzz Ryan Sprint Tri Island Lake, Duluth, MN Triathlon

7/28/12 Chase the Police Triathlon Walker, MN Triathlon

7/29/12 Waseca Triathlon, Kids, Sprint & 1/3 Ironman Waseca, MN Triathlon

7/29/12 Hoot Lake Triathlon Fergus Falls, MN Triathlon

8/4/12 Graniteman Triathlon - Big Lake Big Lake, MN Triathlon

8/4/12 Lakefront Days Triathlon Prior Lake, MN Triathlon

8/4/12 Lake Minnewaska Triathlon Glenwood, MN Triathlon

8/4/12 Splash Swim & Dash Kids Triathlon Lino Lakes, MN Triathlon

8/5/12 Brewhouse Triathlon Duluth, MN Triathlon

8/11/12 Northwoods Triathlon Nevis, MN Triathlon

8/11/2012 Wingkids Triathlon Red Wing, MN Triathlon

8/12/12 Wingman Triathlon Red Wing, MN Triathlon

8/12/12 Eco Friendly Tri Rochester, MN Triathlon

8/12/12 Green Lake Triathlon Spicer, MN Triathlon

8/12/12 YWCA of Minneapolis Women’s Triathlon Minneapolis, MN Triathlon

8/18/12 Young Life Triathlon Detroit Lakes, MN Triathlon

8/18/12 Duluth Triathlon Duluth, MN Triathlon

8/18/12 Peregrine Charities Triathlon Kids Waterloo, IA Triathlon

8/19/12 Peregrine Charities Triathlon Sprint & Olympic Waterloo, IA Triathlon

8/19/12 St. Paul Triathlon St. Paul, MN Triathlon

8/19/12 Pigman Triathlon Long and Olympic Course Palo, IA Triathlon

8/19/12 Peregrine Charities Triathlon Waterloo, IA Triathlon

8/25/12 My First Tri Hudson, WI Triathlon

8/25/12 Maple Grove Triathlon Maple Grove, MN Triathlon

8/26/12 Superior Man Triathlon Duluth, MN Triathlon

8/26/12 Lakes Country Triathlon Baxter, MN Triathlon

9/1/12 St. Croix Valley Triathlon Olympic, Sprint & Kids Hudson, WI Triathlon

9/1/12 Cloverleaf Lakes Triathlon Clintonville, WI Triathlon

9/8/12 Square Lake Triathlon- Short Course Stillwater, MN Triathlon

9/9/12 Square Lake Triathlon - Long Course Stillwater, MN Triathlon

9/16/12 One Last Tri Marine on St. Croix, MN Triathlon

4/28/12 Falls Duathlon Cannon Falls, MN Duathlon

7/21/12 Twin Cities Kids Duathlon St. Paul, MN Duathlon

8/26/12 Minneapolis Duathlon Minneapolis, MN Duathlon

9/15/12 Park Tool Fall Classic Duathlon Lake Elmo, MN Duathlon

9/22/12 Treadman Duathlon Pine Island, MN Duathlon

9/23/12 Athleta Iron Girl Duathlon Bloomington, MN Duathlon

9/30/12 Duable Du Osceola, WI Duathlon

7/4/12 Fourth of July Bike Criterium Northfield, MN Cycle

7/8/12 Hopkins Raspberry Fest Criterium Hopkins, MN Cycle

7/21/12 36th Annual Split Rock Tour Duluth, MN Cycle

7/22/12 Bike MS Tram Ride Central Lakes Region NW Minnesota Cycle

7/28/12 Bike MS: Ride the Wind Fargo, ND Cycle

7/28/12 Tour de Bun Bicycle Classic Montgomery, MN Cycle

7/28/12 All Woman Time Trail Watertown, MN Cycle

8/4/12 Great River Energy Mesabi Trail Tour Chisholm, MN Cycle

8/4/12 Tour de Tonka Minnetonka, MN Cycle

8/4-5/12 Bike MS: Pedal the Plains Sioux Falls area, SD Cycle

8/11/12 Tour de Prairie Lakes Bike Ride Glenwood, MN Cycle

8/12/12 Minnesota State Road Race Championship Richmond, MN Cycle

8/18/12 Tour de Pines Bike Tour Itasca State Park, MN Cycle

8/25/12 Woodbury Days Bike Ride Woodbury, MN Cycle

8/31/12 La Crosse Bicycle Festival LaCrosse, WI Cycle

9/8/12 Tour of Cuyuna Crosby, MN Cycle

9/15/12 Taste of the Trail Preston, MN Cycle

10/7/12 Mankato River Ramble Mankato, MN Cycle

6/8/12 Bike MS Duluth to the Twin Cities Duluth, MN Cycle

6/9/12 1st Annual Mountain Bike Festival Crosby, MN Cycle

7/15/12 Habitat 500 Bike Ride St.Louis Park, MN Cycle

8/16/12 Ride to Cure Diabetes LaCrosse, WI Cycle

8/4/12 The Hartford Breast Cancer Ride Eagan, MN Cycle

8/26/12 Lifetime Grand Fondo Minneapolis, MN Cycle

7/7/12 Stump Farm 12 Hour Suamico, WI Mountain Bike

7/8/12 Dirt Spanker, Mt. Du Lac Superior, WI Mountain Bike

7/22/12 Metric Auto Works Birch Bump Burnsville,MN Mountain Bike

7/29/12 Single Track Attack Elk River, MN Mountain Bike

8/4/12 RASTA Rock’n Root Rhinelander, WI Mountain Bike

8/19/12 The Great Hawk Chase Duluth, MN Mountain Bike

8/25/12 Pitch Black Singletrack Rockdale, WI Mountain Bike

8/25/12 Seeley Lions Club Pre-Fat Bike Race Seeley, MN Mountain Bike

9/2/12 Laddie’s Loppet Stage Race Maplelag Resort, MN Mountain Bike

9/14/12 Camba Fat Tire Tour Seeley, MN Mountain Bike

9/14/12 Chequamegon Fat Tire Festival Cable, WI Mountain Bike

9/23/12 Revolution’s Single Track Escape St. Cloud, MN Mountain Bike

9/30/12 St. Croix Valley Wooly St. Croix Falls, WI Mountain Bike

10/6/12 WEMS Championship Hatfield, WI Mountain Bike

7/28/12 Festival of the Lakes Centerville, MN Inline

8/4/12 Minnesota Half Marathon Inline Skate St. Paul, MN Inline

8/25/12 Rollin’ on the River Inline Marathon Grand Forks, MN Inline

8/26/12 North of the 49th Inline Marathon Winnipeg, Manitoba Inline

9/15/12 North Shore Inline Marathon Duluth, MN Inline

6/30 Warrier Dash Afton Alps, MN Adventure Race

7/21/12 The Most Amazing Race Minneapolis, MN Adventure Race

7/29/12 The Amazing Walk Minneapolis, MN Adventure Race

8/4/12 Camp TITAN Buck Hill, MN Adventure Race

8/4/12 Tree Town Adventure Race Forest City, IA Adventure Race

8/11/12 Muck Ruckus MS Twin Cities Dresser, WI Adventure Race

8/18/12 MUDMAN 5K Obstacle Mud Run Kimball, MN Adventure Race

8/25/12 Ngede Challenge 50k Adventure Race Amery, WI Adventure Race

9/2/12 3rd Annual Mud Fun Run Pillager, MN Adventure Race

9/8/12 Warrier Dash Hugo, MN Adventure Race

9/15/12 Rugged Maniac Adventure Race & Music Festival Taylor Falls, MN Adventure Race

9/22/12 Great Urban Race Minneapolis, MN Adventure Race

10/20/12 Warrior Waddle Winona, MN Adventure Race

7/7/12 Lakewood Hills Trail 5K White Bear Lake, MN Trail Run

7/7/12 Afton Trail Run 50K, 25K Afton, MN Trail Run

7/11/12 Endless Summer Trail Run Series Savage, MN Trail Run

7/14/12 Bay to Bay 10K Road and Trail Run Silver Bay, MN Trail Run

7/28/12 Minnesota Voyageur Trail Ultra 50 Mile Run Carlton, MN Trail Run

7/28/12 SMU Trail Scamper 5K Winona, MN Trail Run

8/1/12 Endless Summer Trail Run Series Bloomington, MN Trail Run

8/1/12 MDRA 8x1K Cross Country Relay St. Paul, MN Trail Run

8/8/12 MDRA 10x1K Cross Country Relay St. Paul, MN Trail Run

8/11/12 Battle Creek 5k,1/2 Marathon Trail Run/Pole-Hike St. Paul, MN Trail Run

8/15/12 MDRA 6x1 Mile Cross Country Relay St. Paul, MN Trail Run

8/22/12 MDRA 12 x1K Cross Country Relay St. Paul, MN Trail Run

8/22/12 Endless Summer Trail Run Series Plymouth, MN Trail Run

8/29/12 MDRA 8x1 Mile Cross Country Relay St. Paul, MN Trail Run

9/5/12 Salomon Autumn Trail Series Bloomington, MN Trail Run

9/7/12 Superior Trail Fall Races - Super Sawtooth 100 Lutsen, MN Trail Run

9/8/12 Supertior Trail Falls Races - Marathon & 50M Lutsen, MN Trail Run

9/8/12 Lupus Walk for Hope & 5K Trail Run Plymouth, MN Trail Run

9/15/12 Muscle Milk Woodsy Savage, MN Trail Run

9/16/12 Fort Snelling Relays Minneapolis, MN Trail Run

9/16/12 Harmon Farms 5 & 10 Miler Inver Grove Hts., MN Trail Run

9/19/12 Salomon Autumn Trail Series Bloomington, MN Trail Run

9/22/12 Trees and Trails 5K Mahtomedi, MN Trail Run

9/22/12 Surly Trail Loppet Minneapolis, MN Trail Run

10/3/12 Salomon Autumn Trail Series Bloomington, MN Trail Run

10/13/12 A Late Night Stomp 5K Night Run Lake Elmo, MN Trail Run

10/13/12 Great Prairie Trail Run Championship Hastings, MN Trail Run

10/13/12 Renewable Trail Run/Walk 10K, 5K run/walk Sandstone, MN Trail Run

10/17/12 Salomon Autumn Trail Series Bloomington, MN Trail Run

10/20/12 Wild Duluth Races, 100K, 50K 1/2 marathon Duluth, MN Trail Run

10/27/12 Pumpkin Chase 5K & 10K Trail Run Lake Elmo, MN Trail Run

11/6/12 Rocky’s Run-Cross Country St. Paul, MN Trail Run

8/4-5/12 Round Robin Canoe Race Grand Rapids, MN Paddle

7/22/12 Great Prairie Open Water Swim Minneapolis, MN Swim

7/28/12 Minnetonka Challenge - 5 & 10 Mile Excelsior, MN Swim

8/4/12 Point to LaPointe Swim to Madeline Island Bayfield, WI Swim

8/25/12 White Bear Lake 5K White Bear Lake Swim

9/8/12 JJ Hill 2 Mile & 1 Mile Wayzata, MN Swim

08 www.midwestevents.com

Have you seen people walking with poles and wondered…WHY?! This is called Nordic Walking. These athletes have discovered a fun new way to increase the health benefits of walking without making it harder.

Fitness walking with specially-designed poles has been popular in Scandinavia and Germany for years. Nordic Walking poles were adapted from poles used for hiking. Special removable rubber tips have been added to cover carbide tips. This makes it possible to use them on concrete and other hard surfaces and well as trails.

Walking in and of itself is the perfect exercise. Walking is universal; almost anyone can do it. It is accessible; you can walk anywhere. It is convenient; you can walk any time, day or night. It is economical; the only requirements are appropriate shoes, clothing and in this case, poles.

Walking has great health benefits. Walking regularly can reduce high blood pressure. It can decrease “bad” and elevate “good” cholesterol thus decreasing risk of stroke and heart attack. Walking helps prevent obesity, lowers blood sugar to control diabetes and slows loss or improves bone density. Including poles when walking, adds the arms, the abdominal, pelvic, upper and lower back muscles into the exercise mix. All major muscle groups of the body are engaged and activated.

To see how adding poles affects the metabolic demands of walking, a study published in the International Journal of Sports Medicine in 2011, compared 2 groups of obese middle-aged women walking with and without poles. Both groups were trained 3 times a week for 12 weeks. Body fat, heart rate, blood pressure and peak oxygen consumption (which is the measure of cardiovascular fitness and aerobic endurance) were some of the physiologic factors measured before and after the training period. Rate of perceived exertion – that is how hard the participants perceived they were exercising - and compliance to the training program, were also recorded.

After the training period, body mass, body fat and blood pressure decreased in both groups. Heart rate and peak oxygen consumption during exercise was noted to be consistently increased in the Nordic Walking group compared to the non-pole

walkers but, rate of perceived exertion did not. That means that the pole walkers were working harder but did not feel like they were. The authors felt that Nordic Walking allowed an increase in exercise intensity without increasing the perception of effort, leading to enhanced aerobic fitness. Other studies estimate that the increased exercise intensity burns between 40-60% more calories than walking without poles. Walking with poles may be easier on arthritic joints as well.

All you need to get started is a pair of walking poles. These poles are available at virtually every department and sporting goods store. Prices range from $20 to $50 for inexpensive metal poles to more than $100 for light-weight carbon-aluminum poles.

Learning to use the poles is simple. Most poles are adjustable and should be set so there is a 90 degree angle at the elbow when holding the poles at rest. There are

Kris Swarthout who has been chosen to lead U.S. age group athletes at the 2012 ITU World Championships in Auckland, New Zealand in late October. Swarthout will lead approximately 500 of the nation’s top age-groupers in sprint and Olympic distance triathlon and aquathlon world championship races. He is a USA Triathlon Level II coach and a Level III Staff Coach at OptumHealth Performance.

Patrick Parrish of Bloomington, MN, Winner of the 2012 US Duathlon National Championship.

Matthew Payne of Columbia Heights, MN was second overall and an age group winner.

Benjamin Ewers of North Oaks - age group winner.

Bob Powers of White Bear Lake - age group winner.

Kara Goucher, a Duluth native, one of 3 women from the US who will be running the marathon at the London Olympics. Kara just won the USA Half Marathon Championship on the Garry Bjorklund Half Marathon course with the fastest ever women’s time, 1 hour, 9 minutes & 45 seconds.

IN THE NEWS...Training for the Racing Season By Dan Cohen, OptumHealth Performance Director and Coach

· Proper equipment is essential. You need the right tools to race and train effectively. This will allow you to move more efficiently, help stave off injury, and be more comfortable. And get professional advice to ensure your equipment fits properly.

· If you are just getting started and are training for a specific event, seek advice from a professional coach or someone who has experience in the sport. You don’t have to break the bank, but getting started the correct way can help you avoid frustration, burnout and even injury in the long run.

· Make sure you are physically and mentally prepared. We all have different goals and objectives. Maybe you are just getting started on your fitness journey and want to participate in a local 5k walking event? Or maybe, you’re looking to qualify for the Boston Marathon? No matter what your goal is, write it down and train accordingly. Structure your training to ensure you’re applying the adequate amount of stress and rest to reach your goal.

· Incorporate training sessions that simulate race scenarios. If you know the event course has several hills, train on a hilly course for a few sessions. If you have a goal to run a 10k in 60 minutes, mix in intervals that are above your goal pace. If you can do it in practice, you can do it during a race! Training can help build confidence and verify that your race/event goals are realistic and obtainable.

· Nutrition is a key component in any fitness regimen. We all have different nutritional requirements and understanding your unique needs can be challenging. When it comes to training and racing nutrition, try to keep it simple. Focus on a daily balanced diet that includes carbohydrates, fats, and proteins. A nutritionist will be able to develop a plan that is unique to your individual needs. Trial and error is also a great approach to learn what works for you. Once you figure out what works, stick with it.

· Understand how your body responds to exercise and some of the factors that are involved. The more you understand what’s happening on the inside, the better equipped you will be to make necessary changes before, during and after exercise. Read up on the importance of hydration and electrolytes, understand variables that can contribute to cramping, and do some research on the importance of carbohydrates. Knowledge is power!

· VO2max or resting metabolic rate (RMR) tests are great ways to better understand your body. These specialized tests will provide information so you can structure training, define heart rate zones, and fine tune nutrition specifically to your needs.

· Most importantly, have fun and enjoy your journey.

Racing season is in full swing. No matter if you’re a beginner or experienced athlete, now is the time to review your training routine and make sure you are ready to go, physically and mentally. Here are a few tips to help you have a successful and enjoyable racing season.

great instructional videos on the internet that explain the way to grip the poles and incorporate them into the walking stride the proper way.

Give Nordic Walking a try! It is an incredibly easy, effective way to get more benefit from Nature’s simplest exercise!

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 Sister Kenny Institute and collaborates with the Sister Kenny RunSmart Physical Therapy Program. Learn more at

www.all ina.com/ahs/ski.nsf/page/running_endurance

www.allina.com/ahs/ski.nsf/page/Run_smart

Nordic Pole Walking –Walk Smarter, Not Harder!by Marie-Christine Leisz, DO

Experience for yourself all the fitness benefits of Nordic Walking poles.Free ongoing introductory walks with polesled by Great Lakes Nordic Walkers Instructors.

Taste of Nordic Walking, July 20, 9-11amEdina and Eagan YMCA (members & non-members welcome)More information www.greatlakesnordicwalkers.com

in motion

scene

TC 1 Milephoto Jenn Barnett

TC 1 Milephoto Jenn Barnett

TC 1 Milephoto Jenn Barnett

Minneapolis Marathonphoto Jenn Barnett

Manitou Triathlonphoto Jenn Barnett

Grandma’s Marathonphoto Jeff Frey & Associatescourtesy Grandma’s Marathon

Tough Mudderphoto Brianna Conway

MS 150photo MS 150 Volunteers

Apple Blossomphoto Tammy Johnson

Madison Marathoncourtesy Madison Marathon

Manitou Triathlonphoto Jenn Barnett

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Early Summer Training for Cross Country Skiersby Kevin Johnson

During the heat of summer, winter seems oh so far away, but autumn will be here all too quickly. Everyone knows that skiers are “made in the summer” so now is the time to get going if you want to be ready for old-man winter once he makes his reappearance. And he promised he would be back this year…

For the non-elite skier, summer is a great time to participate in a wide variety of activities. Coaches often refer to “specificity” in training, meaning to try to mimic the motions of your specific sport as closely as possible. For skiers this often means roller skiing, pole hiking, and bounding just to name a few examples. While it is undoubtedly important to retain some specificity in your training, summer is a great opportunity to participate in other activities as well. The key to improving your fitness is to remember that skiing is first and foremost an aerobic sport. Skiing also requires power, agility, and strength; particularly upper body strength.

If you have ambitious goals in skiing, it is important to keep up with your ski specific

training throughout the year so that your muscles will “remember” how to ski. This is referred to as neuromuscular memory. Especially as we get older, muscles seem to forget how to do complex movements, like cross country skiing, relatively quickly. While roller skiing doesn’t need to make up the majority of your training hours at this time of the year, it is advisable to make an effort to get out at least twice a week on roller skis. If you have both skate and classic roller skis, training once per week using each technique will help you immensely to retain your ski-specific muscle memory.

There are many activities that train your aerobic system, but not all are created equal. Running can be a great aerobic activity, but road-running in particular requires virtually none of the “other” qualities that a skier needs in their training. If you truly love running, consider a couple of modifications that will help you improve your ski fitness. Trail running, as opposed to road running, requires more agility, balance and power. Plus, trail running often provides better shade, better cushioning for your joints, and more scenery.

Cycling is another popular aerobic activity; both road and off-road. Road cycling can be a great way to develop aerobic fitness because it allows you to keep a consistent heart rate relatively easily. Mountain biking on the other hand adds an element of power that is often missing from road riding. One place to be cautious while mountain biking, aside from avoiding trees, can

be riding trails that are too technical. It can be difficult to keep your heart rate high enough while winding around through the woods on really technical trails.

Running and cycling are the most popular “off-season” activities for cross country skiers, but it is important to remember that up to 2/3 of the speed generated while skiing comes from the upper body; and neither running nor cycling require very much upper body strength. Just look at the winners of your local 10k or Lance Armstrong in his prime for proof of this. There are two great aerobic activities that are very accessible to most people living in the Midwest; paddling and swimming.

Don’t have boat? There are several organizations that provide instruction and either will let you borrow a seat in a boat with a more experienced paddler, or will rent you a boat for a reasonable price. Call your local ski shop and they would be willing to put you in contact with a local paddling organization. If you already have either a kayak or a canoe make an effort to get out onto the water several times a week. Paddling is excellent training for both your upper body, and your core. Being on the water can also be a great option for those really hot days.

And even better for those really hot days is to get right into the water. Like skiing, swimming uses both upper and lower body with a greater emphasis on the upper body. Many local outdoor pools offer safe environments

ski sauna run

FINNSISU.COM

St. Paul, MN 651-645-2443 info@finnsisu.com

ski sauna run ski sauna run

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Master Swim TeamsAquatic Club of Dakota CountySouth St Paul, MNJon Fisher651/442-3882

Barracuda Aquatic ClubBloomington, MNJeff Lee

952/884/3703

Fastjet Masters Foss Swim School12440 Aberdeen St. NEBlaine, MN 55449Danny Truong763/398-3399www.fossswimschool.com

North Suburban Aquatic Club/NSACYear round programs for all ages, including Masters, mornings & evenings.Mounds View School District Poolswww.nsmakos.org

Optum Health Performance 6545 Flying Cloud DriveEden Prairie, MN 55344Tim Walton952-769-2060tim.walton@optum.comwww.optumhealthperformance.com

Tri Fitness1340 Hwy 96 EWhite Bear Lake, MN 55110Vahid Sadrzadeh651-426-3619Triclub@trifitnesswbl.comwww.trifitnesswbl.com

Ok, so I am not a great swimmer and I know when I need help.

About eight years ago, I decided to enter my first triathlon. I was a middle-of-the-pack runner and had just bought my first road bike. The only missing part was I could not swim more than 25 yards without grabbing the edge of the pool. Most of the time, I held my breath for the length of the pool.

Our daughter on the other hand was a competitive swimmer. She taught me the basics of swimming, how to breathe and wrote workout drills for me. I was able to get my endurance up enough to complete my first sprint-distance triathlon.

Since then, I have competed in several triathlons ranging from sprint distances to Ironman distances and I have managed to “muscle” my way through the swim. As with any endurance event, you want to become better and more efficient.

So as I started my usual training program, preparing for another Ironman, I realized my swim workouts were becoming literally a “drag.” My times were not improving and I felt like I was swimming in oil. My training partner suggested I look into taking a swim lesson or two or three.

As most of you already know, training for any goal race takes a lot of your time and I did not know how I could find the time to find the right instructor to give me a lesson – much less find the time to take the lesson.

As luck would have it, my wife was talking to Jon Foss of Foss Swim Schools about writing an article in the upcoming issue of Midwest Events and during the course of the conversation she managed to slip in I was struggling with my swim. Foss offered to review my swim stroke the next Monday. I jumped at the opportunity although it was my only day off during the week from training.

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

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

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

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

One thing Foss stresses is everyone can learn to swim. So do not write off triathlons just because you cannot swim. You are never too old to jump in the water for a swim lesson.

Take Your Swim to the Next Levelby Terry Thompson

and lanes devoted to lap swimming. And if you’re not a technically proficient swimmer, there are many local resources that can help you work on your stroke. For those folks that are more adventurous, we obviously have 1000s of lakes that make great training venues. While the water is likely to be rougher than at the local pool, you can do laps at the edge of the beach area, or venture across the lake for more of a destination swim. Obviously, be safe when venturing out into open-water. The buddy system, a life jacket (even if can swim), a brightly colored swim cap all make lake swimming safer.

If the competition bug bites you, there are literally hundreds of running, cycling, swimming and triathlon races going on over the course of the summer. This can be a great way to test your fitness and see what areas need work.

The most important thing to remember, is that anything is better than nothing. Get out the door and do something; and have fun!

Kevin Johnson has worked with skiers from beginners to national champions as a coach and ski tech.

XC SKI Continued...

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Contributing Writer: Kelly Jo McDonnell

Patrick Parish was 5 years old when he realized he wanted to participate in some sort of sport. One might assume that the successful triathlon athlete was running since the day he was born, but not so. Parish said tennis was actually his first sport. “Growing up, I was a tennis player,” said Parish, “That’s what I was set out to do. And then, after I did well in the mile run in gym class, I decided in middle school to go out for the track team. I realized I was better at running then I was at tennis....so I kept going.” And Parish did keep going, ending up at the hallowed halls of Duke University, and running for the college’s Varsity Cross Country and Varsity Track & Field team in 2003.

The Wheaton, Illinois native said his running experience at Duke helped pave the way. “I ran track all four years, and cross country all four years,” said Parish, “It was an amazing experience. It was intense in a lot of ways - I was studying medical engineering, so running was my release from the stress of classes.”

After graduating from Duke in 2007, Parish knew he couldn’t maintain the intensity of the collegiate training he had come to know so well, so he figured he might pick up tennis again after graduation. “But, I think in the back of my mind, I really wanted to try a triathlon,” said Parish.

Parish didn’t waste time. The summer after he graduated, he tried his first triathlon. “I got hooked after that,” laughed Parish, “There’s so many different things to work on, and it’s really easy to find areas to improve. It gets fun...the techniques and nutrition and the whole thing. There’s always something I can work on, and that’s encouraging.”

Nutrition was an aspect of training that had a learning curve for Parish. “It’s one of the main things I learned,” he remembered, “I had been training high intensity, but really never thought about nutrition much until I did a triathlon. I couldn’t function throughout the day if I didn’t change what I was eating. Now I make sure I get the right amount at the right times.” Parish said he started simple, with everyday nutrition and focusing on his energy level. He then started the race-specialized nutrition as well. “For me, it’s all been experimentation,” explained Parish, “I try something and see how I feel, and what the results are. Then I tweak it a little bit.”

Parish does not train with a coach, but says he trains mainly “by feel”. “I ride my bike to work, and try to swim in the mornings, and then run on my lunch break or after work,”

explained Parish, “a little here, a little there...it keeps everything balanced.”

Since Parish is a full time Engineer at Starkey Labs in Eden Prairie, keeping everything balanced can be a challenge. But he’s tallied around 30 triathlons so far, and says he enters more and more races every year. “I did around 16 last year,” recalled Parish, and then I also compete in running races and swimming races.”

It’s tough for Parish to choose a favorite triathlon race, as the athlete says he really does enjoy them all, and they’re all unique in their own way. “One of my favorite races is the track meet at Duke, where alumni go back every year and try to jump in a 5K with a lot of alumni, and see if you can hold yourself against the college kids! That’s always fun.” So how has Parish stacked up against Duke’s youngest and finest track stars? “The top ones always put me in my place,” laughed Parish, “but there’s been times I’ve been able to mix it up.”

It’s not hard to recognize that Parish is a first class competitor, and has been for his entire career. “I really like the competition, especially around the Twin Cities, there’s a vibrant multisport community here,” he said, “I’ve improved over the years, and there’s always been people in front of me and behind me that are pushing me, and that makes it a lot of fun. We push each other and support each other. And we hang out afterwards as friends.”

Parish just racked up a victory at the 2012 US Triathlon/Duathlon Championship in late April in Tucson, Arizona. Parish said he went into that one figuring that it wasn’t that much more competitive that some of the local Minnesota races. Parish was up against 600 other racers. “I think it says a lot about the Twin Cities scene,” he said, “it’s very competitive. And it saves me a lot of time on money and travel!”

On June 10th, 2012, Parish competed in the Manitou Triathlon in White Bear Lake, coming

in second in the Male Overall behind Devon Palmer. Parish had a swim time of 12:49; bike 31:44; run 15:39 with a total time of 1:02:21. Now every weekend this summer will be filled with a race, explained Parish. “Now until October,” he said, “until I find something better to do. I try not to take myself too seriously.” Parish said he keeps his strategies very simple – “I try to catch the guy in front of me”, he said, “swimming is my weakest link, so I’m always trying to improve in the swim. And then when I come out of the water behind, I bike and run to catch up.... not terribly strategic.”

Even though the summer is jam packed, Parish said his future goals include getting his swim to the level that he can start racing in the International triathlon union. “It’s a different format, so it makes the swim more important, more tactical,” he explained. He also added that the best advice for other triathlon athletes is to remember the fun aspect. “Remember to have fun!” he said, “I think a lot of people take it too seriously and get caught up in the details. For me, I always get the best results when I don’t think about the results and go out there and enjoy myself. That’s the main thing.”

Athlete Profile :: Patrick Parish