Chicago Athlete 2016 May Issue

++TO LOCAL EARLY

SEASON TRIATHLONS

YOUR

WWW.MYCHICAGOATHLETE.COM MAY 2016

GUIDE

chicago athletechicago athletechicago athletemagazine

ENDURANCE SPORTS AND FITNESS

PRO IN CHICAGO ONE OF TRIATHLON’S BRIGHTEST, BEN COLLINS

GET READY! SET YOURSELF UP FOR FALL

MARATHON SUCCESS

SECRETHOW TO HAVE YOUR

BEST MARATHON EVER

WANNA KNOW A

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#RAMRACING RAMRACING.ORGBTNBIG10K.COM

*Discount is for 5k categories only but you may upgrade to a longer distance option, if available, for $15 per event.

The 2016 Ram Racing Season Pass gives you the opportunity to run any 5 RAM Racing events* for a one-time discounted price (a $284 value**). Spend an unforgettable season with the RAM Racing family. *Select races apply.**Discount is for 5k categories only but you may upgrade to a longer distance option, if available, for $15 per event.CHOOSE YOUR RAM RACING EVENTS

COMPLETE RAM RACING SEASON

finisher medalPick up a school specific

ribbon at the post-race party!

BIG TEN NETWORKBIG 10kChicago, ILAugust 6

show your school prideEach school gets a specific shirt to sport on race day!

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#RAMRACING RAMRACING.ORGBTNBIG10K.COM

*Discount is for 5k categories only but you may upgrade to a longer distance option, if available, for $15 per event.

The 2016 Ram Racing Season Pass gives you the opportunity to run any 5 RAM Racing events* for a one-time discounted price (a $284 value**). Spend an unforgettable season with the RAM Racing family. *Select races apply.**Discount is for 5k categories only but you may upgrade to a longer distance option, if available, for $15 per event.CHOOSE YOUR RAM RACING EVENTS

COMPLETE RAM RACING SEASON

finisher medalPick up a school specific

ribbon at the post-race party!

BIG TEN NETWORKBIG 10kChicago, ILAugust 6

show your school prideEach school gets a specific shirt to sport on race day!

Untitled-2 3 4/17/16 1:14 PM

There’s noother ride

like this.You can do this.Since 1983, the Chicago Triathlon has welcomed more than 100,000 first-time

triathletes across the finish line. This may be the world’s largest multisport event, but

it’s also the most versatile. Race weekend offers five separate event distances and

more than 12 special competitions to athletes of all ages, abilities and experience

levels. It’s more attainable than you think. Don’t miss out. Learn more. Commit today.

August 28, 2016ChicagoTriathlon.com

#ChiTri

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Client: Bank of AmericaAd ID #: BAAM1888000Description: Chi Marathon | FurtherPublication: Chicago AthletesScale: 1:1Print Scale: None

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15_CM_LOGOBAR_AD_NEW_K.eps (...n.gaydou:Desktop:R0707_MARATHON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:15_CM_LOGOBAR_AD_NEW_K.eps), R0698_2014ChicagoMarathon-FinishLineRaceDay-912_Mg_resample.tif (...er_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:R0698_2014ChicagoMarathon-FinishLineRaceDay-912_Mg_resample.tif), BofA_pattern Flagscape-REGAL-BRIGHT_RED_4c_Mg_Sf.eps (...ATHON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:BofA_pattern Flagscape-REGAL-BRIGHT_RED_4c_Mg_Sf.eps), BofA_pattern Flagscape-DARK-ROYAL_BLUE_4c_Mg_Sf.eps (...RATHON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:BofA_pattern Flagscape-DARK-ROYAL_BLUE_4c_Mg_Sf.eps), BofA_pattern Flagscape-ROYAL-BRIGHT_BLUE_4c_Mg_Sf.eps (...THON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:BofA_pattern Flagscape-ROYAL-BRIGHT_BLUE_4c_Mg_Sf.eps), BofA_pattern Flagscape-NIGHT-DARK_BLUE_4c_Mg_Sf.eps (...RATHON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:BofA_pattern Flagscape-NIGHT-DARK_BLUE_4c_Mg_Sf.eps), BoA_ChiMar_h_w.eps (...ers:kerin.gaydou:Desktop:R0707_MARATHON_further_Chicago_Athletes_9_10_875_mg_BAAM1888000 Folder:Links:BoA_ChiMar_h_w.eps)

SPECIAL INSTRUCTIONS:Mats due: 10/5

© 2015 Bank of America Corporation. Member FDIC. ARXYW4M7

Life’s better when we’re connected®

Let’s go further than we ever thought possible.Congratulations to all Bank of America Chicago Marathon athletes. We celebrate your courage, determination and perseverance.

Visit bankofamerica.com/chimarathon to learn more.

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5.22.2016

Chicago’s hottest race is back! Just steps away from Lake Michigan; runners enjoy the intimate urban venue, gorgeous lakefront course and gourmet hot breakfast with the energy of the Michelob ULTRA 13.1 post-race experience.

CH ICAGOSPR INGHAL F.COMRegister soon. Last year’s race SOLD OUT in March

Don’t miss the 2016 Chicago Half Marathon on Sunday, September 25 and earn the 26.2 mile commemorative medal when you complete the Chicagoland Half Marathon Series.

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A Farwell To My Endurance ReadersIn January of 2011, I started an internship at Chicago Athlete, having exactly two seasons of middle school cross country (where I held the proud title of Slowest Team Member in both seventh and eighth grades, thank you very much) to my name in terms of endurance sports experience. What began as a four-month internship turned into an over three-and-a-half-year long career spanning 35 issues of Chicago Athlete, ending with the magazine you have in your hands now.

While my time as editor-in-chief of Chicago Athlete has come to an end, the impact the magazine has had on me will last, I’m quite sure, for the rest of my life. Interviewing local athletes during my internship convinced me to pick up long distance running, a sport I had in no uncertain terms sworn off at 13 years old, one more time. I thought running only welcomed the naturally talented, only catered to those who spent their lives training and racing. Talking to everyday people doing extraordinary things convinced me that I could give a 5K a shot—and I did, for the first time, in August of 2011. I quickly learned the “danger” of being friends with runners after that race, and soon found myself committed to a 10K, and, 13 months after my first 5K, my first half marathon. When I crossed the finish line of that race feeling strong, I knew I wanted to tackle a full marathon, and in making that decision fell into a lifestyle that introduced me to new friends, new areas of Chicago and a new concept of what counted as an early time to get up on Saturday morning.

Working at Chicago Athlete has absolutely changed my life, and I sincerely hope that reading this magazine has in some way changed yours as well. The active sports community helped me find my place in Chicago and showed me how even one of the largest cities in the country can in fact be quite small when you surround yourself with the right people. Everyone, from the race-winning speedsters blowing past my 10:30 Awesomes on the Lakefront Trail during marathon season, to the run/walkers just finding their footing in the endurance sports world, motivates me to get out and train, even when the weather is questionable, even when I’m tired, even when I don’t want to. I have learned during my time here that with the right training and desire, you can accomplish things beyond your wildest dreams, and that hundreds upon hundreds of people in Chicago will support you while you chase after those goals.

EDITOR’S NOTE

MAY 2016 MYCHICAGOATHLETE.COM8

Bethany Str ipp

Thank you for inspiring me, and I’ ll see you on the road.

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5/31

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Chicago Endurance Sports Training Group

Photo by: Ali Engin

ON THE COVER

4010 Early Season Triathlons to Try

14. Scoop

22. Cycling

24. Athlete of the Month

26. Everyday Athlete

28. Active Kids

30. Photo Gallery

46. Race Results

50. Calendar

64. Second Glance

DEPARTMENTS


CONTENTS

chicago athletemagazine

PUBLISHEREliot Wineberg | [email protected]

EDITORIALEDITOR-IN-CHIEFBethany Stripp | [email protected]

DEPARTMENT WRITERSActive KidsChristine [email protected]

Cycling HighlightsBryan McVey

Where Are They NowMark [email protected]

ART/PRODUCTIONART DIRECTORKelli Lambertsen | [email protected]

PHOTOGRAPHERAli Engin

ADVERTISINGASSOCIATE PUBLISHER/NATIONAL AND LOCAL SALES Tracy Collings | [email protected]

LOCAL SALESJonathan Cain | [email protected]

NATIONAL SALESJeremy Solomon | [email protected]

CHICAGO SPORTS MEDIA, INC. 7842 N. LINCOLN AVENUE, SKOKIE, IL 60077PHONE: 847.675.0200 | FAX: 847.675.2903 WEB: www.mychicagoathlete.com

The entire contents of Chicago Athlete magazine are copyright 2016 by Chicago Sports Media, Inc. All rights reserved. Material in this publication may not be reproduced in any form without the written permission of the publisher.

Chicago Athlete magazine is published eight times per year and is available through paid subscription and newsstands at more than 500 locations. Visit www.mychicagoathlete.com for our distribution list.

EDITORIAL SUBMISSION: Unsolicited materials are welcome and will be considered for Chicago Athlete magazine. The publisher assumes no responsibility for errors or omissions. Chicago Athlete magazine is not responsible for returning unsolicited materials. Please send all materials to: [email protected]. For any other additional submission guidelines, please contact our editor, Bethany Stripp.

ANNUAL SUBSCRIPTIONS: $20 (1 year). We will mail the next 8 issues, including our annual event guide, directly to your door for only $20.00. Send check payable to: Chicago Sports Media, Inc. 7842 N. Lincoln, Skokie, IL, 60077.

Chicago Athlete is an Offi cial Media Sponsor of the 2016 Bank of America Chicago Marathon

MEDIA PARTNERS MEMBER OF

FEATURES

05.01.16MARATHON TRAINING & TRIATHLONS

44ELITE TRIATHLETE BEN COLLINS

32Secrets to a Successful Marathon Season

38Go to Guide for Your Fall Marahon

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12 MAY 2016 MYCHICAGOATHLETE.COM

START LINE

2015 Michelob ULTRA Chicago Spring 13.1Runners head down the Lakefront Trail during the Chicago Spring 13.1. The popular event draws thousands of participants each year for anearly spring half marathon and 10K.Photo by: Ali Engin

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13MyChiCagoathlete.CoM may 2016

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eopleForBikes’ Green Lane Project announced in early April that it has selected May 9-13 as the inaugural National Protected Bike Lane Week. PeopleForBikes hopes local gov-

ernments and advocacy groups will use the week to highlight protected bike lanes through ribbon-cut-ting ceremonies, pop-up bike lanes or other activities groups think of to promote protected bike lanes.

“Protected bike lanes are going mainstream, thanks to hard work by U.S. cities, political leaders and advocacy

groups,” Martha Roskowski, vice president of local innovation for PeopleForBikes, said in a press release. “� e lanes are becoming the gold standard for turning busy streets into safe and comfortable places to ride.”

To encourage participation, PeopleForBikes will offer up to 10, $500 grants to local groups that hold celebrations during the week. To learn more about National Protected Bike Lane Week, visit www.peopleforbikes.org.

National Protected BIKE LANE WEEK

SCHEDULED FOR MAY 9TH-13TH, 2016

Stay up to date on the Chicago endurance sports scene between issues at mychicagoathlete.com.

Haven’t been to the site lately? Here’s a quick look at what you might have missed:

on the WEB

EXCLUSIVE WEB CONTENT

Father-Son Team Raises Funds, Awareness for AutismDan Padilla began running the Bank of America Chicago Marathon on behalf of the Organization for Autism Research several years ago in honor of his son, Josh, who has autism. Last year, Dan and Josh ran the Bank of America Shamrock Shuffl e 8K together for the fi rst time, and continued that tradition this year. Josh recruited 25 runners for his Bank of America Shamrock Shuffl e 8K team, and Dan will run this year’s Bank of America Chicago Marathon for OAR once again, on team Jogging for Josh, which you can fi nd online at www.crowdrise.com/jogging-4-josh-2016

Engineering Firm Helps Local Organization Donate BikesChristopher B. Burke Engineering, Ltd. partnered with Bikes for Lesotho, a locally-organized nonprofi t that donates bikes to orphans in the Kingdom of Lesotho, last summer, to helps Bikes for Lesotho fi nance its mission. It costs about $13,000 to ship, repair and distribute a full container of bikes, and last year CBBEL raised $3,500 during June, which enabled Bikes for Lesotho to send 140 bikes across the Atlantic.


P

GET CONNECTED!

www.facebook.com/ChicagoAthlete

@ChicagoAthlete

@chicagoathlete

Are you following Chicago Athlete on social media? Join the conversation today to stay up to date on everything in the Chicago endurance scene.

Photo by: Chicago Department of Transportation

Scoop.indd 1 4/16/16 3:16 PM

®

NOVEMBER 12-13

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leet Feet Sports Chicago and Running Away Enterprises announced in late March that the two stores will swap divisions, changing Fleet Feet Sports into an exclusively retail

company, while Running Away will move away from retail and focus entirely on event production. The event trade took place immediately, while Fleet Feet Sports planned to finish transitioning Running Away Multisport to Fleet Feet Sports-Deerfield within a month of the announcement.

“We’ve loved bringing the races to the community but we want to continue to get our customers the right shoes, clothing, equipment and advice at our six retail location (seven when you add the new Deerfield location) and not worry about race logistics which have become a real strength for RAM Racing,” Fleet Feet Sports Chicago president and CEO Dave Zimmer said in a press release.

The change put the Ravenswood 5K, the Soldier Field 10 Mile, the BTN Big 10K, the Magnificent Mile Chicago Women’s Half Marathon, the Pump-kins in the Park 5K and the Rudolph Ramble 8K under RAM Racing’s production. Fleet Feet Sports race director Mark Colpoys moved to RAM Racing as part of the change.

“It became apparent to Dave and me that we had arrived at a point where we were both better positioned to deliver even higher quality service to the running community by trading our smaller divisions to each other,” Steve Ginsburg, CEO of Running Away Enterprises, said in a press release.

To stay up to date on the Running Away Multisport store transition, visit www.fleetfeetchicago.com, and to learn more about RAM Racing events, visit www.ramracing.org.

Add comfort and color to your spring running wardrobe with

Pearl Izumi’s Pursuit line of products, which caters to

endurance athletes across the spectrum with items for cycling,

triathlons and running.

New items include the Pursuit running short in various

lengths, which features an envelope-style pocket for storage and a wide, flattering waistband

on the women’s version.

The Pursuit short sleeve shirt boasts a main body UPF 50+ to keep you

protected from the sun’s rays.

All products feature Transfer Dry fabric to help keep you comfortable on hot days.

Visit: www.pearlizumi.com

Pearl Izumi Pursuit Line

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Scoop

MAy 2016 MyChiCagoathlete.CoM 16

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Athletes looking to tackle their fi rst Ironman or Ironman 70.3 or hoping to improve their performance in those races can now gain access to profes-sionals through Ironman itself. The company announced in late March that it has created Ironman CoachMatch ™, a free services that connects athletes to coaches across 65 countries.

After creating a profi le on ironman.com with information on goals and expe-rience, CoachMatch generates a list of available coaches relevant to the user’s needs, with information on the coach’s background, availability and more. Through June 21, athletes who use CoachMatch will be entered to win free Ironman race entries for the duration of 2017.

To learn more about visit, www.ironman.com/coachmatch.

IRONMAN LAUNCHES COACH MATCHING SERVICE

Ben Kanute, a native of Geneva, was the second American male across the fi nish line at the New Plymouth ITU Triathlon World Cup race on April 3. Kanute fi nished the sprint distance event in 53:44, just one second behind fellow American Greg

Billington of Spokane, Washington. Kanute’s shining moment came during the bike, when he broke away from the

lead pack to establish a 30-second lead heading into the transition from the bike to the swim.

Earlier this year, Kanute took fourth at the 2016 Sarasota CAMTRI Sprint Triathlon and Mixed Relay American Championships and won the 2016 Clermont CAMTRI Sprint Triathlon American Cup. His 11th place fi nish at New Plymouth was his highest fi nish at an ITU Triathlon World Cup event since October of 2014,when he took second in the Tongyeong

ITU Triathlon World Cup.

SA Triathlon announced in April the addition of its first Family National Championships to its lineup. The race, scheduled for June 25 in Loveland, Colorado, will award titles to family pairs with a combined age of 80 or younger and to family pairs with a combined age of 81 or older, similar to how races generally award titles to males and females. Instead of age groups, the race features categories including spouses, father-daughter, father-son, mother-daughter, mother-son, brother-brother, sister-sister, brother-sister and family of four combination, with

awards going three deep in each category.

� e Family National Championships will take place at the Loveland Sprint Triathlon, which will also host the 2016 Club National Championships. Athletes can take place in both championships races concurrently. � e race features an 800-yard swim, 15-mile bike and 4-mile run. You can learn more and register at www.lovelandlaketolake.com.

USA Triathlon UNVEILS FAMILY NATIONAL CHAMPIONSHIPS

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use CoachMatch will be entered to win free Ironman race entries for the duration of 2017.

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place fi nish at New Plymouth was his highest fi nish at an ITU Triathlon World Cup event since October of 2014,when he took second in the Tongyeong

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tephen Sambu of Tucson, Arizona and Alexi Pappas of Eugene, Oregon success-fully repeated as Bank of America Sham-rock Shuffle 8K champions on April 3,

leading the way for more than 23,000 runners on a chilly but clear race day.

Ideal racing conditions produced fast times on the course. Sambu, who last year logged the fastest race at the Bank of America Shamrock Shuffle since 2002, bettered his 2015 time and won the event in 22:45. His time stands as the fourth fastest in event history and gave him a commanding lead over second place finisher Jason Witt of Rochester Hills, Michigan, who came in second in 23:51. Jackson Neff of Chicago had the fastest finish of Illinois men, coming in eighth with a 24:01. Neff’s fellow Naperville Running Company runner Nick Holmes of Elmhurst also logged a 24:01 at the event, good for ninth place overall.

Sambu PaPPaS

DefenDs theBank of america

shamrock shuffle 8k titles

maY 2016 MyChiCagoathlete.CoM 20

S Photo by Bank of America Shamrock Shuffle 8

Pappas bested her 2015 time by 15 seconds, winning in 26:17. Pappas narrowly defeated Kristen Heckert of Bolingbrook, who logged a 26:35. U.S. Olympic Team member in the marathon Desiree Linden came in third in 27:07, and local standout Tera Moody finished fourth with a 27:30.

The Bank of America Shamrock Shuff le 8K once again hosted the Deloitte Elite Team Competi-tion in conjunction with the race, drawing some of the top clubs across the nation to the event. The Hansons-Brooks Distance Project, hailing from Michigan, once again took the men’s and

women’s titles, with the men scoring four run-ners for a combined time of 1:36:30 and the women scoring three runners for a combined time of 1:23:15. Playmakers Elite/New Balance and Team Ohio finished second and third in the men’s competition, respectively, while New Bal-ance Chicago and Runablaze Iowa took second and third for the women.

Complete results from the Bank of America Shamrock Shuffle 8K

are available online at www.shamrockshuffle.com.

crossTown Fitness and chicago Sport & Social club, one of the largest organizers of adult sports leagues, revealed a new partnership in early April that will give chicago Sport & Social club members unique access to crossTown Fitness’s West Loop and Northside locations.

crosstown fitness will serve as chicago sport & social club’s official rainout location during its summer leagues, and all members will receive a complimentary day pass to crosstown fitness. league captains will receive a 14-day trial membership to crosstown fitnes, and teams that win their league for the season will receive crosstown fitness gear and prizes.

You can learn more about the partnership at www.chicagosocial.com.

Photo by Bank of America Shamrock Shuffle 8

New PartnershiP crosstown fitness with chicago sport & social cluB

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cycling enthusiasts

22 MaY 2016 Mychicagoathlete.coM

The long-melted snow reveals dirt and de-bris hidden all winter on now-dry roads. This also stands true for that bike you might have neglected and stored outside

over the cold months. While we could still get hit with one more freak snowstorm, it’s time to dust off the ride and take an assessment of what you need to do to get it back up to proper shape for those spring miles and commuting once again. This guided pathway will help you get your bike back up and pedaling for the best seasons Chicago has to offer.

First, examine the drivetrain (chain, rear sprockets, front chainrings, bottom bracket and cranks). This as-sessment will help you determine what is good, what is bad and what just needs some scrubbing. Of all these moving parts, your chain takes the biggest beating and will show the most signs of wear. It has hundreds of moving pieces and connection points, which means more areas of vulnerability for dirt to creep in and wreak havoc. Fortunately, it’s also the cheapest com-ponent of your drivetrain and fairly easy to clean and change. Visually inspect it, and give it a good wipe down with a rag and degreaser such as Simple Green if needed. A chain cleaning tool is handy for this. After cleaning, use a chain wear indicator tool to determine if your chain has “stretched” beyond its usable life. This tool shows the percentage wear your chain has experienced and indicates if your chain has too much wear between links. This wear appears as though the

chain has stretched, but in reality, the metal on the link connections has worn off. This means the distance between links has effectively grown, causing the links to slip off the cog teeth because they no longer match up properly. If the chain is good, clean it and keep rid-ing it! If it is bad, use a chain removal tool to remove it and install a new one. Take note to size your chain at the same length as the previous one. Changing a comparatively cheaper chain before the end of its life lets you get more use out of the more expensive mating components like your cassette and chainrings.

Next, check your rear cassette cluster using a cassette wear indicator tool. This tool determines if the teeth have worn too much, usually into a hooked appear-ance, which prevents your chain from gliding smooth-ly over them while shifting, which you may feel as a popping or slipping sensation. If you need to replace the cassette, replace the chain as well, as an old chain will cause the cassette to wear much faster than a new chain. If your cassette is good and just needs cleaning, remove it with a cassette removal tool and chain whip. This way, you can clean each sprocket individually, making it look and feel like new.

Finally, check the front chain rings. These will likely be fine, since they wear the slowest and usually last a long time if you change you chain and cassette properly. Perform a visual check for damaged or shark fin shaped teeth. If good, wipe it clean and you are all set!

Spring Cleaning a Bicycle Maintenance Routine

To check the crank and bottom bracket, listen for any grinding, cracking or a loose feeling left to right in the crank arms as you rotate them. If any of those things exist, you may need to disassemble, grease and re-tighten them to the proper torque values listed on the crank arms.

Drip good chain lubrication onto the chain as you rotate the drivetrain and shift through all the gears, ensuring proper coating of lubrication on all sur-faces of the chain and teeth. Picking the proper wax for your riding environment is also key and can help extend the life of all your drivetrain components.

Maintenance on the rest of the bike is much quicker and mostly consists of visual checks. If the handlebar tape is dirty or peeling off, change it to a fresh set. Han-dlebar tape plays a hugely important role in dampening the vibrations into your arms and back when riding.

Tighten or replace rusty bolts. Your own sweat can be quite caustic on the metal components of your bike after a winter of sweating on an indoor trainer. On steel and aluminum frames, steel wool can do wonders for areas of rust.

Next, take out the slack from the cables for shifting and braking if they feel squishy. If they still feel soft after tightening them, consider replacing the cables and housing combination. Shift cables will go faster because you generally actuate them more than the brakes. As with chains, cables also need to be lubed, especially at the point of entry to the housing. This is not the same type of lube though, and consists of a thinner weight oil-like substance you can drip down the cable and into the housing to help with shifting and braking performance.

Slowly visually check your tires for cracks or small pieces of debris in them, such glass or metal. If you can remove the debris and the tear does not go through to the inside of the tire’s wall, you can keep riding that tire. If your tire has a puncture that breaks through the inside wall, though, you need to change it immediately to prevent a flat while riding.

On the commuter side, a simple cleaning wipe down, steel wool and new chain will get you most of the way there. Check for cracks in the tires, and use steel wool to polish away rusty spots that might have appeared from exposure to the elements.

While cleaning, take an inventory of your spare parts. This includes at least two tires, four tubes, bar tape, chain and lubrication. If you plan on doing the above activities yourself, this is also a good time to build up your toolbox with the correct tools for the various jobs. Your local bike shop will always be happy to do everything listed for you, which might be the quicker route to riding a cleaned up and tuned up bike during the warmer spring months.

TBy Bryan McVey

Photo by Bryan McVey

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Chirine njeim Chirine Njeim will head to Rio this summer to compete in the Summer Olympics, but it won’t be her first Olympic experience. The former alpine skier has competed in the Winter Olympics three times on behalf of Lebanon, where she was born and raised. After moving to Chicago with her husband, she picked up running as a way to stay active, and raced for the first time at the Bank of America Sham-rock Shuffle in 2010. She and her husband ran the Bank of America Chicago Marathon in 2012, and after that, she says, she was hooked. Njeim, a Fleet Feet Sports Racing Team member, qualified for the Olympic Marathon with a 2:44:14 in Houston this January, and hopes to improve her time at the Games this summer.

matt marolMatt Marol grew up watching his cousins compete at Illinois state meets and college track meets, which helped foster his love of the sport. By high school, he had begun his competitive career, and continues to run to this day. After running for Miami University in Ohio for four years on its cross country and track teams, Marol picked up road races. He had a 2:23:51 finish at the Bank of America Chicago Marathon in 2014 and logged a 2:25:27 at the Houston Marathon this year, good for 29th place overall. Marol, who runs for the New Balance Chicago Racing Team, hasn’t settled on which major races he’ll compete in later this year, but

says he may focus on running a fast half marathon between now and a few years from now, when he’ll turn his attention to achieving a marathon Olympic Trials qualifying time.

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MaY 2016 MyChiCagoathlete.CoM 24

Photo by Matt Kolb, OrangeCat Pictures

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hile Imerman Angels celebrates 10 years of providing one-on-one support to those whose lives have been touched by cancer this year, one of its staff members

will celebrate her own unique anniversary.

For Vanessa Villagomez, the operations manager at Imerman Angels, this year represents her five-year “cancerversary,” as she calls it, and to recognize the occasion, she plans to run the Bank of America Chicago Marathon on behalf of Imerman Angels in October, despite not having a background in the sport.

In May of 2010, Villagomez, a student at the University of Iowa at the time, had lived through months of pain, fevers and unexplained fainting.

Her emails to her mother increasingly strayed from school-related topics into her health, and after Villagomez called her one night, her mother came from Chicago to Iowa to take her to the doctor the next day.

“They did a scan, and came back the same day and said, ‘Vanessa, you lit up like a Christmas tree,’” Villagomez says. “That was when I found out I had lymphoma and later that week I found out it was late stage.”

Villagomez returned to Chicago and underwent four months of chemotherapy, but because of the stage of her cancer, had to then begin more intense treatment, with chemotherapy that required a two-day hospitalization every time she had a session,

Vanessa Villagomez charity: imerman angels

EvEryday athlete

26 may 2016 MyChiCagoathlEtE.CoM

two weeks of twice daily radiation and a month-long stem cell transplant. The treatment took a toll on her body, and she ultimately required two hip replacement surgeries as well.

“When I was helping out with Imerman Angels last year, I was inspired by all these people running, so I asked my orthopedic [doctor]: ‘It’s my five year an-niversary and Imerman Angels’ 10 year anniversary. I really want to run a marathon,’” Villagomez says. “My orthopedic was on the fence, and said, ‘You could run the marathon, but I would prefer you don’t.’ I held him to that: ‘But you’re saying I could?’ It was a reluctant conversation between both of us, but at the end he said yes.”

While running is an “entirely new thing for me,” by Villagomez’s own description, she has had support from her coworkers, friends and other runners. She’s worked with a personal trainer on strength training for over a year, particularly strengthening the muscles around her hips, and started running around Christmas to prepare for this year’s marathon. She plans to follow a run/walk method and wants to emphasize completion and fundraising rather than her time for the race.

Villagomez feels particularly connected to Imerman Angels’ cause not only because of her work with the organization, but because of her experience with it while she went through cancer.

“When I first started treatments, I was pretty opti-mistic,” Villagomez says. “There was a 90 percent chance things would be okay, but also a 10 percent chance of everything going wrong. I decided to reach out to someone, and Imerman Angels was the organization recommended at Northwestern. I reached out, and within a week they matched me with a girl only a year older than me who went through the same thing I went through.”

While Villagomez and her mentor angel could talk about experiences related to their cancers, Villagomez particularly appreciated the way she and her angel could talk like friends, making jokes and talking about day-to-day things beyond cancer.

“At a time in my life when it was nothing but white noise, she definitely made things better,” Villagomez says. “The way she made me open up helped my relationship with my family.”

Villagomez also volunteers as a mentor angel now, and recently has talked with her current mentee about the new normal of a cancer fighter or survivor’s life.

“There’s always going to be more doctor’s appoint-ments than the average person, and unfortunately more scares, but you just kind of roll with the punches and continue on,” Villagomez says.

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28 May 2016 MyChiCagoathlete.CoM

By: Chris Palmquist

You love running. You want to share the joy of running with your own kids and their friends. Maybe you are suddenly in the position to coach young runners. Lucky you! You have the ability to inspire a lifetime of running and all the benefits that come from tying on shoes and getting outside.

The Road Runners Club of America suggests that youth running programs should focus on fun above all else, while accommodating different skill levels and teach-ing good technique early to set young runners up for future success. The best youth running coaches will postpone the long, slow runs and the threshold intervals until kids reach middle school or later. Coaching young runners means leading practices into unfamiliar terri-tory – one of games, drills and instruction to guide the development of pure speed, proper technique, skills and joy. Young runners have loads of energy. How will you channel that energy into a productive group session? You are going to want some good “lesson plans” and a whole season’s worth of fun, productive ideas to share.

The New York Road Runners “Running Start” web-site provides ideas to help guide running instruction for kids. At this website, www.nyrr.org/youth-and-schools/running-start, coaches and P.E. teachers can easily access free resources including an award-winning library of coaching videos, P.E. lesson plans, event

guides and nutrition activities. As a youth coach, I have used many of these excellent activities for years and they make practices fun for both kids and coaches.

Running Start sorts its videos and lesson plan de-scriptions by age (elementary, middle school, high school) and topic (warm up, cool down, coaching good form, pacing, running games, stretching and strength). You can also access nutrition activities, P.E. lessons, training plans and advice on how to host fun and safe athletic events for kids on the site.

The Big Sur International Marathon also has a program, JUST RUN (www.justrun.org), designed to help pro-mote fitness for children and introduce them to running. While the program is intended for after-school use, the website includes many resources related to youth run-ning, including ideas for warmups, drills, workouts and nutritional information.

Young kids love to run and play. Recess at the ele-mentary school behind my house is a daily reminder of just how much this is true. But sadly, many of these kids will lose that joy, often because they don’t have a kid-friendly running program nearby. You can keep kids running into older ages and really make a difference by focusing on skill development, speed, coordination and fun.

Ideas for Coaching Young Runners

*

*

1

kid athleteof the month

*

1*

*

*

Lizeth Montes Lizeth Montes is an 8-year-old young athlete

from Chicago. She attends St. Mary of the Lake

School as a third grader. Lizbeth has grown up

watching her mother, Columba, become one of

the area’s best runners. Now she wants to be like

her mother. Lizeth loves to be active especially

with swimming (Welles Big Blue Frogs) and run-

ning. Last year in her first 5K, she ran a 25:56

and then ran even faster in her second race a

few weeks later. As a swimmer, she recently

earned a second and two third place awards

at the Chicago Park District “A” Swimming Al-

phabet Championships. Now, Lizeth is learning

to play water polo. Her coach says, “I love her

because she is a fast and strong girl.” In addition

to all of her active hobbies, Lizeth loves to write.

To nominate a Kid of the Month, email [email protected]

*Active kids

CyCLing Tours06/05/16uPAF ride for the Arts, sponsored by Miller LiteMilwaukee WIwww.upafride.org

06/12/16Chicago Honor ride. Helping our Healing Veterans through cyclingSkokie ILride2recovery.com

06/12/16Honor ride ChicagoSkokie ILevanstonsubaru.com

06/12/16Chicagoland Tour de CureAurora ILwww.diabetes.org/chicagotour

07/16/16Z Tour Bike ridePrinceton ILwww.z-tour.org

running05/01/16We go runWest Chicago ILwww.wegorun.org

05/01/16southwest Half Marathon and 10KPalos Heights ILsouthwesthalfmarathon.com

05/01/16Devil DashGurnee ILwww.gurneerotary.com

05/01/16Bob Blazier run For The ArtsCrystal Lake ILwww.rauecenter.org

05/01/16Village of Willowbrook’s spring Fling 5K/run Walk & Children’s Fun runWillowbrook ILwillobrookspringfling.eventbrite.com

Photo by Bill Smith

Active Kids.indd 4 4/16/16 3:49 PM

29MyChiCagoathlete.CoM MAy 2016

1

kidsCalendar

CyCling Tours06/05/16uPAF ride for the Arts, sponsored by Miller liteMilwaukee WIwww.upafride.org

06/12/16Chicago Honor ride Helping our Healing Veterans through cyclingSkokie ILride2recovery.com


07/16/16Z Tour Bike ridePrinceton ILwww.z-tour.org

running05/01/16We go runWest Chicago ILwww.wegorun.org

05/01/16southwest Half Marathon and 10KPalos Heights ILsouthwesthalfmarathon.com


05/01/16Bob Blazier run For The ArtsCrystal Lake ILwww.rauecenter.org

05/01/16Village of Willowbrook’s spring Fling 5K/run Walk & Children’s Fun runWillowbrook ILwillobrookspringfling.eventbrite.com

05/01/16Manny’s Mission 5K & superKids Miler “Heroes and Villains unite”Romeoville ILraceroster.com

05/01/16Whistle While you run/Walk 5KVilla Park ILwww.emilioperezfoundation.com

05/07/16 Aux sable Athletics for Autism 5K/1-MileJoliet IL

05/07/16The rainbow run 5kKankakee ILwww.kankakeerainbowrun.com

05/07/16A safe Place Empowerun 5K run/WalkLibertyville ILasafeplaceforhelp.org

05/07/16groovin in the grove 5K race & Fun Walk - w/ little groovers 1K,1/2K & 100 ydDowners Grove IL

05/07/16Pigeon river ClassicClintonville WIwww.greatlakesendurance.com

05/07/16greater Chicago Epilepsy 5KWheaton ILwww.EpilepsyChicago.org

05/07/162016 shelter, inc. 5K run/Walk 4 KidzElk Grove Village ILwww.shelter-inc.org

05/08/16The Kalamazoo Marathon at the Borgess runKalamazoo MIwww.borgessrun.com

05/08/16AshleyCan 6th Annual Mother’s Day 5K run/2 Mile Walk/Kids runBourbonnais IL

05/08/16sock Hop Hustle 5KOlympia Fields ILwww.sockhophustle.org

05/14/16Fellowship Housing 5k Team runElk Grove Village ILwww.fhcmoms.org/5k

05/14/16Bobcat Blitz 5K and 1 Mile run/WalkPalatine ILwww.immanuelpalatine.org/5k

05/14/16stemstep5KChicago ILwww.StemStep5K.org

05/15/16Darien Dash 10k, 5K and 1 Mile runDarien ILwww.darienchamber.com

05/15/16rosary High school 16th Annual road scholars 5KAurora ILwww.rosaryhs.com/5Krun

05/15/16race For HumanitySkokie ILwww.ilholocaustmuseum.org/5k

05/21/16surviving the ColorTerre Haute IN

05/21/16greater Chicago Epilepsy 5KChicago ILwww.EpilepsyChicago.org

05/21/16Kane County Cougars ozzie’s Home run & Walk 5KGeneva ILwww.kccougars.com

05/21/16nssED 5kHighland Park ILnssed5k.itsyourrace.com/register

05/21/16The y run 5KGlen Ellyn ILbrryallymca.org

05/22/16Michelob ulTrA Chicago spring 13.1 & 10KChicago ILwww.chicagospringhalf.com

05/22/16Cupcake Classic 5K & Kids one-Mile run (formerly run for Hope 5K)Downers Grove ILwww.SignMeUp.com/60516

05/28/16Madison Twilight 10K & 5KMadison WImadisonmarathon.org

05/29/16Madison Half MarathonMadison WImadisonmarathon.org

05/30/16Jubilee Jog 2016 on Memorial DayWilmette ILwww.jubileejog5k.com

TriATHlon05/14/16leaning Tower yMCA youth TriathlonNiles ILwww.ymcachicago.org/leaningtower/pages/tower-triathlon-youth

05/21/16Thunder in The Valley Triathlon - olympic DistanceTerre Haute INcross-roads-events.com/thtri

05/21/16TougHMAn in Half iron Distance TriathlonIndianapolis INwww.toughmantri.com

05/21/16Thunder in The Valley Triathlon - sprint DistanceTerre Haute INcross-roads-events.com/thtri

05/29/16Aurora BayCare green Bay Triathlon and Kids’ TriathlonGreen Bay WIwww.dutrirun.com

05/29/16MMTT youth TriathlonGeneva ILwww.mmtt3.org

06/05/16Pleasant Prairie Cup youth and Junior TriathlonPleasant Prairie WIrecplexonline.com

06/11/16Elkhart lake TriathlonElkhart Lake WIwww.elkhartlakemultisports.com

06/18/16stovepipe sprintlincoln’s new salem State Historic Site ILwww.triharderpromotions.com

06/18/16TougHMAn Wi Half iron Distance TriathlonAppleton WIwww.toughmantri.com

06/25/1623rd Annual optimist sprint TriathlonWinona Lake INwww.triathlon.warsawoptimist.org

Active Kids.indd 5 4/16/16 3:53 PM

30 maY 2016 MyChiCagoathlete.CoM

Photo gallery

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1

PhotoGallery.indd 2 4/13/16 10:06 AM

31MyChiCagoathlete.CoM maY 2016

54

1 2

1. John Atchison, Brittany Atchison and RJ Puoci, better known as The Green Guys, smile at the start line of the Bank of America Shamrock Shuffle 8K on April 3.Photo by: Bank of america Shamrock Shuffle 8K

2. Ryan Giuliano breaks the tape at the Live Grit Lakefront 10 Miler on March 19. Giuliano won in 51:53.Photo by: Bryan McVey

3. Alexi Pappas, Kristen Heckert and Desiree Linden form the elite women’s pack at the Bank of America Shamrock Shuffle 8K.Photo by: Bank of america Shamrock Shuffle 8K

4. Stephen Sambu runs through the streets of Chicago on his way to his second consecutive Bank of America Shamrock Shuffle 8K victory.Photo by: Bank of america Shamrock Shuffle 8K

5. Hundreds of women take off at the start of the women’s race at the Good Life Race in Oak Park on April 10.

PhotoGallery.indd 3 4/16/16 3:23 PM

Pounding out the miles might be the key part of a marathon training regimen, but it’s not the only one. The marathon training equation includes many pieces, although convincing runners of that can be a challenge.

“I fi nd that a lot of athletes get really nervous when they’re doing cross training because they think they should be running all the time,” Lori McGee Koch, the head running coach for Chicago Endurance Sports, says. “Usually I have a really hard time with that. They think all the running they can possibly do is what will make their marathon performance better.”

In reality, a well-rounded program yields the greatest results. That means approaching cross training, nutrition and warmup/cooldown with the same dedication and committment you bring to running.

BY WILLIAM WAGNER | PHOTOS BY ALI ENGIN

MARATHON SEASON Secrets to a Succ ess ful

32 MAY 2016 MYCHICAGOATHLETE.COM 32 MAY 2016 MYCHICAGOATHLETE.COM

MarathonTraining.indd 2 3/28/16 3:39 PM

Cross training builds up muscle groups that running doesn’t. It helps you become a complete athlete, which will pay dividends once marathon day arrives.

“Cross training is pretty essential, especially the strength training you need to do to complement the other muscles that get tired as you’re running long distances,” McGee Koch says. “As you build up your distances, other muscles have to pick up the slack.

“A lot of times people sign up for a marathon, and they’re like, ‘Okay, I have to run every day.’ But what they have to do is fi gure out the grad-ual increase in mileage. Cross training can be a complement as they increase the volume of their training.”

For novices, McGee Koch recommends two days of cross training per week. She advises one day for advanced athletes, plus 10 minutes of strength training tacked on to the end of each run. In addition to strength training, runners can try biking, swimming, yoga, Pilates and the ballet barre as cross training activities.

“A lot of times, I’ll tell people to do things they enjoy,” McGee Koch says. “That goes back to people thinking they have to be running all the time.”

You can also blend cross training into your everyday life.

“Riding your bike to work can count depending on the duration of your commute,” McGee Koch says. “If you have a 10-minute ride, you can’t necessarily count that. But if you have a good 35-minute ride along the lakefront where you’re not stopping with a bunch of traffi c, it certainly can count as a cross-training activity.”

CROSS TRAININGGaining Muscle

“A lot of times people sign up for a marathon, and they’re like, ‘Okay, I have to run every day.’ But what they have to do is fi gure out the gradual increase in mileage. Cross training can be a complement as they increase the volume of their training.” — McGee Koch


SECRETS TO A SUCCESSFUL MARATHON SEASON

33MYCHICAGOATHLETE.COM MAY 2016

Cross training builds up muscle groups that running doesn’t. It helps you become a complete athlete, which will pay dividends once marathon day arrives.

“Cross training is pretty essential, especially the strength training you need to do to complement the other muscles that get tired as you’re running long distances,” McGee Koch says. “As you build up your distances, other muscles have to pick up the slack.

“A lot of times people sign up for a marathon, and they’re like, ‘Okay, I have to run every day.’ But what they have to do is fi gure out the grad-ual increase in mileage. Cross training can be a complement as they increase the volume of their training.”

For novices, McGee Koch recommends two days of cross training per week. She advises one day for advanced athletes, plus 10 minutes of strength training tacked on to the end of each run. In addition to strength training, runners can try biking, swimming, yoga, Pilates and the ballet barre as cross training activities.

“A lot of times, I’ll tell people to do things they enjoy,” McGee Koch says. “That goes back to people thinking they have to be running all the time.”

You can also blend cross training into your everyday life.

“Riding your bike to work can count depending on the duration of your commute,” McGee Koch says. “If you have a 10-minute ride, you can’t necessarily count that. But if you have a good 35-minute ride along the lakefront where you’re not stopping with a bunch of traffi c, it certainly can count as a cross-training activity.”

CROSS TRAININGGaining MuscleCROSS TRAININGGaining MuscleCROSS TRAINING

“A lot of times people sign up for a marathon, and they’re like, ‘Okay, I have to run every day.’ But what they have to do is fi gure out the gradual increase in mileage. Cross training can be a complement as they increase the volume of their training.”

MAY 2016 MYCHICAGOATHLETE.COM

SECRETS TO A



While one of the least understood aspects of training, nutrition is one of the most important facets of a successful marathon season.

“The clients who come to me are really look-ing for information that’s credible and will help them to build a solid foundation of good nutrition,” Chicago-based performance nutri-tion coach Linda Samuels, MS, RD, CSSD, LDN, who serves as the nutrition coach for Northwestern University’s triathlon team, says. “It can be very confusing. The informa-tion out there—like online and from friends—always seems to be supplement-based, and they don’t know what is credible and true.

“What I’m fi nding is that the pendulum is swinging back to an increased awareness of the value of whole foods for building good nutrition for runners. A diet rich in whole foods provides a variety of compounds that work synergistically. You would never get that in a supplement. So a diet of whole foods is so much more valuable, and that’s what runners come to me for.”

In a general sense, Samuels’ nutrition program utilizes a simple “three-three-

three” formula: three servings of fruit, three servings of vegetables and three servings of dairy per day, with adjustments for those who are lactose intolerant. This underpin-ning of vitamins and minerals strengthens the runner’s immune system.

“As the volume of running increases, we’re putting a lot of stress on our body,” Samuels says. “By providing that solid foundation of nutrition, runners get sick less often.”

During actual runs, hydration becomes the most important factor, though many runners fall short in this area.

“At 1 percent dehydration, the onset of fatigue starts to happen,” Samuels says. “If we can correct their individual hydration needs, we can check their symptoms to fi gure out whether that fatigue is actually caused by dehydration or by the need for additional carbohydrates. This is a problem that typically happens with most runners. They may think they need more carbohydrates, but what they actually need is better hydration.”

Samuels takes sweat samples from her runners and sends them to a company that determines the exact amount of sodium released into the perspiration.

“What I can do with that information is cal-culate a hydration solution that might

be higher in sodium. That helps runners retain fl uids, and they’ll

have to drink less,” she says. “It can completely trans-

form the body’s need for hydration because we’re providing the exact formula the athlete needs.”

NUTRITIONBuilding on a Solid Foundation

“What I’m fi nding is that the pendulum is swinging back to an increased awareness of the value of whole foods for building good nutrition for runners. A diet rich in whole foods provides a variety of compounds that work synergistically. You would never get that in a supplement. So a diet of whole foods is so much more valuable, and that’s what runners come to me for.”

In a general sense, Samuels’ nutrition program utilizes a simple “three-three-

culate a hydration solution that might be higher in sodium. That helps

runners retain fl uids, and they’ll have to drink less,” she says.

“It can completely trans-form the body’s need

for hydration because we’re providing the exact formula the athlete needs.”

“A diet rich in whole foods provides a variety of compounds

that work synergistically.”34 MAY 2016 MYCHICAGOATHLETE.COM

— Linda Samuels


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ADs.indd 14 4/16/16 3:25 PM

Why warming up before a run and cooling down after serves a vital purpose:

Before a run, you should do dynamic stretching, or stretching using momentum. These exercises

include butt kicks, skipping, walking lunges, leg swings and ankle bounces.

“The whole workup doesn’t need to last more than 15 minutes,” Lindsay Cullen, a physical therapist at Athletico Gold Coast, says. “You want to increase your blood fl ow and make sure your muscles are loose to increase your

range of motion. You want to do this right before you run. If you wait too long, your muscles will tighten up again.”

Upon completing your run, walk for fi ve or 10 minutes to decelerate your heart rate. Follow that walk with static stretching, or holding a stretch for a period of time, in order to ensure that you don’t stiffen up. Here, you’ll want to focus on foam roll-ing and groin, quad, hamstring, calf and Achilles stretches.

Stretching, however, shouldn’t be limited to your runs. The most successful marathoners make an effort to incorporate it into their everyday routine.

WARMUP AND COOLDOWN


Guarding Against Injury

“You want to increase your blood flow and make sure your muscles are loose to increase your range of motion.” — Lindsay Cullen



runmfg.com

ADs.indd 13 4/13/16 2:17 PM

he countdown is on. You’ve signed up for the race and circled the date on your calendar. Now you need to actually do the training for your upcoming fall marathon.

October or November may still seem far away, but experienced runners know that the weeks fly by, and before you know it you’ll lace up your running shoes at the starting line surrounded by thousands of other people.

your fall MarathonEvErYthiNg YOu NEEd tO kNOw tO gEt rEadY fOr

B y : M e l i s s a s i lv e r B e r g | p h o t o s B y : a l i e n g i n

T

38 May 2016 MYChiCagOathlEtE.COM

FALLMarathon.indd 2 3/28/16 6:37 PM

YOUR FALL MARATHON

“� e day of the marathon is going to be a 26.2 mile party and celebration,” Dave Zimmer, owner of Fleet Feet Sports - Chicago, says. “But the hard work starts now with marathon training.”

In fact, most marathon training programs last between 16 and 22 weeks, which means train-ing could start as early as Memorial Day, but you should keep up with your general � tness goals be-fore starting any formal plan.

“You wouldn’t want to get to June having no base level of � tness and just expect to jump into things right away,” running coach Seth Kopf says.

� e crown jewel of the fall marathon season in the city is the Bank of America Chicago Marathon on Oct. 9, but it’s a tough ticket to get.

Last year 54,800 runners applied for the Chica-go Marathon lottery, but only a little over half of those runners got in. As running continues to grow in popularity, the numbers may be just as di� cult this year.

If you don’t get into the marathon through the lottery, you don’t necessarily have to wait until 2017 to run it. Last year, more than 10,000 run-ners ran for 170 di� erent charities, raising money for causes on a local and global level through the race’s only domestic guaranteed entry program open to � rst-time marathoners or those without a qualifying time.

Often charity runners can get their entry fees cov-ered in exchange for a fundraising commitment, says Kopf, who partners with more than a dozen charities each year.

“It’s a great option if you have your heart set on the Chicago Marathon,” he said.

If you want a break from one of the most popular marathons in the nation, head out to the suburbs for the Prairie State Marathon in Libertyville on Oct. 8 or the Naperville Marathon on Oct. 23.

If you want to get away from Chicago and make your marathon weekend a mini-vacation, head to central Illinois for the Spring� eld Marathon on Oct. 16, the Medtronic Twin Cities Marathon in Minneapolis-St. Paul on Oct. 9, or the Lakefront Marathon in Milwaukee on Oct. 2.

Once you decide which race to run, you need to decide on a training program. A quick search online can bring up endless “best” training programs, but working with a running coach also has bene� ts, including a level of individualization you can’t � nd online.

“Sometimes when people try to train by them-selves, they neglect some things they may not think are as important as running, such as stretching, cross training, � exibility, staying hydrated, eating the right foods, getting enough sleep,” Kopf says. “All of those things matter too.”

When building a personal training plan, coaches like Dan Walters take more into account than just your running strengths and weaknesses.

“We talk about the climate where they will be training, what their family is like, what their goals are,” he says. “No matter how knowledgeable you are, you need to have someone step back and look at the big picture.”

A coach can also keep you from making a mistake that sets you back, like training too much.

“More is not always better, fast is not always better,” Walters says, adding that it is important to increase your mileage slowly to give your body time to adapt.

Your body will also need to get used to the weather similar to what you can expect on race day, which in Chicago could range from perfect to a heat wave to freezing rain.

With a fall marathon, you’ll do most of your training during the hottest months in Chicago. � at means getting up early on weekend morn-ings to get in a long run before the heat of the day reaches the city.

If you need a break from hitting the pavement, go-ing shopping for gear can be a practical, and fun way to make sure you’re ready for race day.

Make running shoes your top priority when it comes to gear. Go to a running store, have an expert look at your feet, try on several pairs and practice walking and running in them before you buy, Zimmer says.

For women, a properly � tting sports bra can be just as important, he adds. Zimmer says research shows that 80 percent of women wear the wrong size sports bra.

Invest in sweat wicking, synthetic clothes from your socks up to your hat. With the possibility for di� cult weather in the fall, you don’t want your body retain-ing moisture that can keep you chilled. Overdress rather than underdress, because you can always shed a few layers on the route if it gets too warm.

While shoes need to be selected for � t and function, runner can have a little more fun when it comes to the rest of their apparel.

“I believe people can make real, de� nite statements about their personality by the socks they wear,” Zimmer says. “When it comes to apparel, have as much fun as possible.”

Get your gear early, Zimmer says, so you can try something different if you don’t like your original purchase.

“Being able to train with what you’re going to use on race day is very, very valuable,” Zimmer says. “� e last thing you want is to be in the middle of a long run with something you’ve never tried before.”

Finally, work on mental preparation, which experts say will help carry you to the � nish line.

Whether it’s your � rst marathon or your 15th, a 26.2-mile race can be overwhelming, so Kopf says to just embrace the fear a little bit at a time.

“You go in knowing that it’s going to be challeng-ing, knowing that there are going to be peaks and valleys,” Kopf says. “Take it one day at a time, one workout at a time, one mile at a time.”

Walters says that method comes in handy during the actual race when you still have 12 miles to go and self-doubt starts creeping in.

“Focus on the mile in front of you; let future you deal with the 25th mile. Stay in the moment and don’t get ahead of yourself,” he says. “People have to take a big leap of faith in the back half of the race. Trust that your plan has prepared you and that you are ready.”

“SOMETIMES WHEN PEOPLE TRY TO TRAIN

BY THEMSELVES, THEY NEGLECT SOME

THINGS THEY MAY NOT THINK ARE AS IMPORTANT AS

RUNNING, SUCH AS STRETCHING,

CROSS TRAINING, FLEXIBILITY, STAYING

HYDRATED, EATING THE RIGHT FOODS, GETTING

ENOUGH SLEEP.”

TRAINING PROGRAMS LAST 16-22 WEEKS


FALLMarathon.indd 3 3/24/16 1:06 PM

TRIATHLONS BY MATT BEARDMORE AND BETHANY STRIPP


EARLY SEASON

EarlyTriathlons.indd 2 3/28/16 3:41 PM

J-Hawk Earlybird Adult & Child Triathlonbit.ly/J-HawkEarlybird

MAy 1 | WHiTEWATEr, WisConsinDistance: Olympic (1000-yard swim, 26.5-mile bike, six-mile run); Sprint (500-yard swim, 13-mile bike, three-mile run); Child (200-yard swim, four-mile bike, one-mile run); Relay also available

From the race Director, cheri ZimDars: “We have newbies to elite-level triathletes. Our newbies like the pool swim—only two to a lane, so no crowding—and the run course is through a nature preserve, which makes it challenging and fun.”

claim to Fame: The race takes place at the Williams Center on the campus of the University of Wisconsin-Whitewater

TriByKnight 2016experience.scheels.com/event/tribyknight

MAy 7 | WAvErly, ioWADistance: Sprint (300-yard swim, 15-mile bike, 5K run); Relay also available

From the race oFFicial, carrie tysDahl: “The race has consistently drawn a competitive field of athletes and has great prizes from our title sponsor, Scheels. It is also a good opportunity for early qualification for the USAT Age-Group Nationals to be held in Omaha, Nebraska this year.”

claim to Fame: TriByKnight takes place at Wartburg College, with its swim in the Wartburg-Waverly Sport & Wellness Center and its run through the college’s campus.

leaning Tower yMCA Tower Triathlonymcachicago.org/leaningtower/pages/tower-triathlon

MAy 15 | nilEsDistance: Sprint (450-yard swim, 18K bike, 5K run); Relay also available

claim to Fame: If open water swimming scares you away from triathlons, the Tower Triathlon holds its swim in the YMCA’s pool, giving you the chance to complete your swim in clear, clean water.

Tri-shark: Triathlon Classic & Duathlontri-shark.org/web/TriSharkOrg2

JunE 4 | HuDsonDistance: Sprint (600-yard swim, 13-mile bike, 5K run); Duathlon (two-mile run, 13-mile bike, 5K run); Relay also available

From the race Director, colleen Klein: “With two large triathlon clubs in our area (Tri-Shark Triathlon Club and Grim Reaper Fitness), the Tri-Shark race is like a big family reunion. Both clubs pitch in to help with race setup and tear down and dozens of members participate in either our triathlon or duathlon.”

claim to Fame: The race includes a plethora of awards for overall winners, age group winners, Clydesdales, Clydesdales Masters, Athenas, Athena Masters and relay teams. The race also presents fastest event awards to the fastest male and female swimmer, cyclist and runner in the triathlon and two fastest run-ners and cyclists in the duathlon.


Triathlon season reaches its fever pitch in the Midwest in July and August, but that doesn’t mean you have to wait until mid-summer to swim, bike and run. These regional races provide local athletes with the opportunity to test their fitness early in the year with everything from sprint to half Ironman-distance races. Read up on these events, or visit myracepal.com to find even more area triathlons.

EArly sEAson


Leon’s Triathlonleonstriathlon.com

june 5 | Hammond, IndIanaDistance: Olympic (1,500-meter swim, 40K bike, 10K run); Sprint (750-meter swim, 20K bike, 5K run); Relay also available

claim to Fame: In addition to its reputation as a fast race, Leon’s Triathlon boasts a strong commitment to honoring military members, with thousands of United States flags along the course, a clinic for injured military members organized by Dare2tri and more.

Indianapolis Sprint Triathlon #1tuxbro.com/entry-info/SprintTri/SprintTri-Home.php

june 11 | IndIanapoLIS, IndIanaDistance: Sprint (500-meter run, 10-mile bike, three-mile swim); Duathlon (two-mile run, 10-mile bike, three-mile run); Relay also available

From the race ProDucer, Don carr: “The Indianapolis Sprint Triathlon is a favorite of many as it allows triathletes of all abilities a fun, safe, scenic course inside of beautiful Eagle Creek Park. Athletes again will receive five-split timing along with a quality shirt and more than 100 age-division awards.”

claim to Fame: If you enjoy the race or can’t make the June date, the Indianapolis Sprint Triathlon series continues with races on July 16 and August 20.

esprit de Sheespritdeshe.com/events/triathlon/naperville

june 12 | napervILLeDistance: Sprint (.75K swim, 21.4K bike, 5K run); Relay also available

claim to Fame: This women’s-only event welcomes triathletes of all abilities, but particularly caters to beginners with a swim course in the Centennial Beach Reservoir, which features lane markers in addition to buoys and has “Swim Angels” available to provide extra encouragement.

earLy SeaSon TriaTHlonS


leon’s Triathlon

Esprit de ShePhoto by: Life Time Fitness



Toughman Wisconsin Sprint & Half Ironman Triathlondutrirun.com/toughmanwi

june 18 | SHerWood, WISconSInDistance: Sprint (.25-mile swim, 22-mile bike, 5K run); Half (1.2-mile swim, 56-mile bike, 13.1-mile run); Aqua Bike (1.2-mile swim, 56-mile bike); Relay also available

From the race Director Ben West: “Toughman Wisconsin is the only race where you can swim in the largest lake in Wisconsin, bike along the shoreline with great views and run the trails of a Wisconsin state park.”

claim to Fame: Toughman Wisconsin takes place at High Cliff State Park, 45 minutes southwest of Green Bay, and triathletes will quickly understand the state park’s name on the bike course, which features nearly 200 feet of elevation gain in the first two miles.

railsplitter olympic Triathlontriharderpromotions.com

june 19 | PeTerSburgDistance: Olympic (.9-mile swim, 24.8-mile bike, 6.2-mile run); Relay also available

From the race Promoter, steve o’connor: “The run takes you through an 1800s pioneer village where Abe Lincoln lived for six years. The finish is under centuries-old oaks where Abe used to frequent.”

claim to Fame: After a swim in Lake Petersburg and a bike through country roads, triathletes run through Lincoln’s New Salem Historic Site, a reconstruction of New Salem, and will pass recreated locations including a blacksmith shop, a carding mill, stores and homes.

Lake in the Hills Triathlonlith.org/parksrec

june 19 | Lake In THe HILLSDistance: Sprint (.5-mile swim, 15.5-mile bike, four-mile run); Relay also available

claim to Fame: The race kicks off with an elite wave, and features a point-to-point course that takes you from Woods Creek Lake, through Lake in the Hills and ends at Ken Carpenter Park.



Lake in the Hills Triathlon


A Pro Among UsBy: Matt BeardMore and Bethany Stripp


e l i t e t r i at h l e t e p r o f i l e

“i ended up finding that i was actually a lot more talented at triathlon than i ever was at swimming, and got this bug where i wanted to go for the olympic team, which was one of my childhood dreams.”

BenCollins.indd 2 3/28/16 6:35 PM

By: Matt BeardMore and Bethany Stripp

In a garage in Hyde Park, Ben Collins has transformed himself from a formidable competitor in Olympic distance triathlons into the top-ranked Ironman 70.3 American athlete through mid-March.

Collins had a standout career as a collegiate swimmer at Columbia University, setting school records in the 200 and 400 IM and winning the 400 IM Ivy League conference championship in 2004, and after gradua-tion, moved to Honolulu to take an engineering posi-tion. While looking to meet people and make friends in his new city, Collins started participating in triath-lons and and discovered his athletic calling.

“I ended up finding that I was actually a lot more tal-ented at triathlon than I ever was at swimming, and got this bug where I wanted to go for the Olympic team, which was one of my childhood dreams,” Collins says. “I got a coach, got more and more into triathlon, had a couple of sponsor offers, decided to quit my job as an engineer and started racing full time.”

After winning several major events as an amateur, in-cluding the 2007 USA Triathlon Age Group National Championships and the 2007 ITU Age Group World Championships with a course-record time, Collins turned pro and moved home to Seattle. In 2009, he made the U.S. National Team and relocated to the Olympic Training Center in Colorado Springs. He consistently logged top three finishes during that time, but began to experience particular success, most notably in 2014 when he won half the races he entered, after leaving the altitude and amenities of the Olympic Training Center, moving to Chicago’s south side and enrolling in the University of Chicago’s Booth School of Business.

“At the end of 2012 I moved to Chicago with my now-fiancée who started medical school at the Uni-versity of Chicago,” Collins says. “I followed her here, got into the University of Chicago Booth School of Business and started working towards my MBA while still racing.”

Though fellow pro triathlete and Collins’ occasional training partner Andrew Starykowicz also lives in the Chicago area, Illinois rarely tops the list of ideal places to train professionally for triathlon, particularly due to the winter. Because of that, Collins mostly trains solo, riding in his garage or basement or south to Gary on nice days, swimming at the University of Chicago’s pool or in Lake Michigan and running around Hyde Park, particularly in and around the Jackson Park Golf Course and Washington Park for low-impact surfaces.

In the past two years, Collins has won back-to-back New York City Triathlons, setting the course re-cord in 2014, was the first American finisher at the Ironman 70.3 World Championships in 2014 and the second American finisher at the same event in 2015 and through mid-March of this year already has two half Iron-distance titles to his name.

“It’s definitely not Colorado, but I’ve gotten better every year I’ve been here,” Collins says. “I don’t know if it’s made me tougher—I wish I still had the national team and training partners to go through this with—but Chicago has a lot to offer and is a beautiful city.”

After years of focusing on Olympic-distance races, Collins moved primarily into half Irons last year and completed his first full Ironman in Chattanoo-ga, where he took 13th.

“It surprised me that I really enjoyed the Ironman,” Collins says. “It’s a completely different experience, and I do think it’s in a lot of ways easier than short races, or at least less painful, but it’s a whole different challenge with nutrition and the mental aspect and the patience it takes to get through it. I enjoyed it, so this year I’m going to do two full Ironmans.”

In addition to transitioning to longer events, last year Collins also started racing with Aaron Schei-dies, a visually impaired paratriathlete who aims to compete in the Paralympics later this year. Because the Paralympics will not include Scheidies’s category, PT5, in this year’s games, he hopes to qualify in pa-racycling, with Collins servings as his guide.

“We spend so much time doing all these individual sports, and it’s rewarding, but there’s something about having someone else depend on you that brings out the extra little bit in my performance,” Collins, who met Scheidies in Seattle while Scheidies was studying physical therapy at the University of Washington, says. “I find when I race with him, I’m doing it for him and at the end of the race I end up just so exhausted and in much worse condition than I can put myself into on my own.” Collins will do all this while continuing to balance his MBA studies. His business, Ben’s Muffins, which sells a microwavable muffin mix made from gluten-free grains and nuts on bensmuffins.com, was recently accepted in to the Accelerator Program at Booth. While working towards his MBA has decreased the amount of time he can dedicate to training, Collins says having balance in his life between school, training and family has led to a more rewarding life.

“I’m a self-proclaimed time management expert,” Collins says. “I’m really strict with myself on sched-ule. I plan my days to the minute and I stick to it, so I know I have a block of time to study, a block of time to train. I try to be very focused on what I’m doing while I’m doing it.”


“We spend so much time doing all these individual sports, and it’s rewarding, but there’s something about having someone else depend on you that brings out the extra little bit in my performance,”

photoS By: elizaBeth leitzell, WWW.edlphotography.coM

BenCollins.indd 3 4/16/16 4:17 PM

Deer Park St. Paddy’s 5K & 10KMARCH 12, 2016 | DEER PARK, ILWith Irish music, green soda, chocolate gold coins, a green race shirt and a pint glass, the Deer Park St. Paddy’s 5K & 10K helped runners get into the St. Pat-rick’s Day spirit a few days before the holiday. Over 1,100 participants came to the event, which sup-ported WINGS, a local organization that provides housing, services and education and advocacy to end domestic violence.

Men’s 5K Results1. Nicholas Webber 19 Vernon Hills 16:352. Zachary Hermann 32 Bannockburn 18:023. John Zientko 17 Mundelein 18:104. Martin Heinrich 26 18:205. Maciej Konczewski 24 Palatine 18:24

Women’s 5K Results1. Molly Kiefer 42 20:302. Mary Sirois 42 21:303. Karen Karmazin 36 Palatine 22:194. Jennifer Zapler 38 Mt. Prospect 22:245. Allison Traynor 23 Algonquin 23:086. Hannah Volny 23 Palatine 23:27

Men’s 10K Results1. Martin Wennblom 36 34:252. Tark Brahmi 39 Palatine 39:003. Casey Beckley 40 Sycamore 39:084. Justin Conway 34 Grayslake 39:205. Matthew Tobin 30 Deerfi eld 39:32

Women’s 10K Results1. Kelli Palm 33 Chicago 43:562. Alyssa Salette 27 Chicago 44:143. Sheri Lubniewski 35 Geneva 44:274. Christina Paulsberg 38 Wauconda 47:045. Deanna McGill 40 Barrington 47:19

Leprechaun LeapMARCH 12, 2016 | CHICAGO, IL

By Ashley Nolan

Beginning at Fullerton Parkway and Cannon Drive, the Leprechaun Leap, previously known as the St. Paddy’s Day 5K/8K, stepped off at 9:30 a.m. with approximate-ly 700 race participants ready to take on the cloudy and breezy course. The start line was a sea of emerald runners, joined by all the eclectic green costumes, sun-glasses and wigs you can imagine. Each run headed northbound by Diversey Harbor and continued under

the viaduct at Barry Avenue. From there, the 5K runners turned south, while the 8K runners went north on the Lakefront Trail. Plenty of volunteers helped, handing out water at mile markers. As the runners came in to the fi nish line, spectators cheered and almost every runner received a shout out.

Men’s 5K Results1. Jeff Hojnacki 17:372. Henry Terhaar 17:543. Nico Farr 18:234. Walter Martinez 18:395. Ade Wise 20:47

Women’s 5K Results1. Erica Shin 21:242. Kendall Coombes 22:543. Amy Rice 23:274. Asenath Pack 23:285. Carissa Coons 23:29

Men’s 8K Results1. Michael Martineau 24:302. Jack Siragusa 27:063. Lars Wasvick 27:13

Name Age City Time Name Age City Time Name Age City Time


TO SEE MORE RESULTS VISIT: WWW.MYCHICAGATHLETE.COM

RACE RESULTS

Live Grit Lakefront 10 Miler & 5K

Photo by: Bryan McVey

RaceResults.indd 2 4/16/16 4:20 PM


4. Joseph Piko 29:295. Morgan Gallagher 29:43

Women’s 8K Results1. Karrie Hamstra-Wright 27:122. Emily Shulik 29:343. Rose Stoloff 29:504. Kristen Salkas 30:585. Erin Peck 31:27

St. Paddy’s Day 5KMARCH 12, 2016 | NAPERVILLE, ILRunners fi lled the streets of downtown Naperville prior to the suburb’s annual St. Patrick’s Day parade for the St. Paddy’s Day 5K. In addition to the competition, which saw fast times in both the men’s and women’s events, the race had a signifi cant charitable aspect: it raised money for Rotary projects, encouraged runners to donate used or new shoes to the Winged Foot Foun-dation, which then distributes the shoes to local student athletes, or bikes to Working Bikes Chicago for its Bikes for Lesotho collecting efforts.

Men’s Results1. Nick Holmes 25 Elmhurst 14:522. Kevin McMahon 23 Naperville 15:403. Nicholas Bowerman 33 Arlington Heights 15:514. David McCollam 36 Sycamore 16:125. Daniel Lindbloom 29 Evergreen Park 16:396. Scott Majewski 40 Wheaton 16:597. Dan Walters 30 Chicago 17:018. John Collet 48 Verona 17:059. Eric Sopp 45 Downers Grove 17:5010. Radovan Sotak 44 Batavia 17:52

Women’s Results1. Laura Batterink 31 Evanston 17:102. Marisa Hird 29 Naperville 17:423. Colleen Baker 25 Evanston 18:414. Allison Parker 34 Chicago 18:455. Alyssa Getta 27 Romeoville 18:546. Diana Davis 30 Evanston 19:027. Katherine Martinson 34 Naperville 20:298. Ashley Pearson 27 Bolingbrook 20:419. Janet Franco 25 Hanover Park 20:4310. Mary Keough 27 Glen Ellyn 21:02

Live Grit Lakefront 10 Miler & 5KMARCH 19, 2016 | CHICAGO, IL

By Nicole Kesten

In March, CARA hosted the Live Grit Lakefront 10 Miler + 5K at Montrose Harbor. An amazing aca-pella group sang the national anthem to kick off both distances at 9 a.m. The race is popular with those ex-cited for spring racing season and longer distances. Spring fever proved to be contagious as the race sold out before packet pickup even began. Racers com-pleting the 10 mile faced the infamous Cricket Hill two times this year. Along with increased elevation gain, the race introduced a new competition to see who

could reach the top the fastest. Top male and female were awarded the title of fastest “Jack and Jill” to get up the hill! Many runners mingled in the post race area with lots of tents and rewarded themselves with complimentary pizza and/or beer.

Men’s 10 Mile Results1. Ryan Giuliano 31 Oakwood Hills 51:532. Kyle Larson 26 Chicago 52:153. Jordan Horwitz 29 Chicago 52:304. Matt Marol 24 Chicago 52:315. Nathan Troester 25 Chicago 52:366. Chris Robertson 23 Chicago 52:447. Gedion Yitref 26 Evanston 53:148. Zach Bruns 29 Milwaukee 53:479. James Akita 35 Elmhurst 53:5210. Joel Bendtsen 30 Chicago 54:06

Women’s 10 Mile Results1. Kristen Heckert 29 Bolingbrook 56:132. Tera Moody 35 Chicago 56:523. Columba Montes 36 Chicago 1:01:484. Nora Ferguson 24 Batavia 1:01:525. Alyssa Poremba 24 Chicago 1:02:036. Meshelle Rich 42 Chicago 1:02:347. Kristine Burgess 31 Lake Bluff 1:02:428. Beth Panke 25 Chicago 1:02:479. Wendy Jaehn 41 Chicago 1:03:1210. Krista Moylan 25 Palos Park 1:03:30

Men’s 5K Results1. Damon King 26 Chicago 15:302. Patrick Edwards 32 Lafayette, Ind. 17:083. Nick Fagan 25 Oak Park 17:41

4. Daniel Nowak 33 Chicago 18:155. Luis Gonzalez 45 Chicago 19:186. Grant Epstein 41 Gurnee 19:507. Jesus Garcia 13 Chicago 20:268. Diego Chavez 11 Chicago 20:309. Dylan Debiasi 27 Chicago 20:4110. Anthony Delira 14 Chicago 20:44

Women’s 5K Results1. Julia Montag 27 Chicago 19:012. Caitlyn Brunner 20 Hopatcong, N.J. 19:313. Nadine Scodro 52 Palos Heights 20:524. Corinne Merriman 24 Chicago 21:305. Jessica O’Connor 44 Frankfort 21:526. Gloria Romero 20 Chicago 22:047. Cynthia Perkins 48 Oak Brook 22:048. Zenaida Garcia 11 Chicago 22:289. Joann Hutto 42 Chicago 22:4410. Tatjana Spaic 19 Palmer, Alaska 23:00

March Madness Half MarathonMARCH 20, 2016 | CARY, IL

By Jonathan Cain

If the March Madness Half Marathon were a person, I think its favorite movie would be “Forrest Gump.” You never know what you are gonna get. You can check the weather report all week, but not know what it will be like on race day. This year, it happened to be per-fect conditions for a distance race. You can prepare yourself for the distance and the hills, but once you get up 10 Mile Hill, your legs will be the ones giving the orders. Since it sells out in a matter of minutes on New Year’s Eve morning, you never know what the competition will be like. There are some things you can count on at this race in Cary, though.

You can count on a tough course that challenges you but leaves you smiling at the fi nish. You can count on great organization and volunteers. You can count on great crowd support, not only from friends of other runners, but from the residents of Cary. They make a mentally tough morning make the race feel like even more of an ac-complishment. You can count on the post-race soft pret-zels being delicious. Finally, you can count on a sense of pride at the fi nish. This race is not like other races. It is challenging, but fun. Competitive, but lighthearted. It is a race that gives you confi dence for the year ahead, no matter what the outcome.

Men’s Results1. Eleocadio Jimenez 35 1:17:102. Evan Sather 30 1:17:193. M.J. Moore 27 1:17:444. William Roth 25 1:17:575. John Collet 48 1:18:166. Rich Calvario 33 1:19:217. Scott Majewski 40 1:19:308. Matthew Mohrman 32 1:19:359. Scott Laumann 45 1:19:5510. Damian Bednorz 26 1:20:12


March Madness Half Marathon


Women’s Results1. Brooke Williams 40 1:24:312. Katherine Wichmann 30 1:29:553. Sarah Lundine 27 1:29:574. Samantha Miller 31 1:30:005. Kati Petry 31 1:30:306. Becca Menke 27 1:30:497. Hillary Young 26 1:30:558. Annabelle Winters 34 1:31:009. Alejandra Garcia 33 1:31:4410. Jennifer Harrison 45 1:32:15

Chicago Quarter MarathonMARCH 26, 2016 | CHICAGO, I LWhile you can fi nd a race nearly any weekend in Chicago, you only have one chance each year to run a quarter marathon. The annual Chicago Quarter Marathon took runners on a 6.55-mile tour of the lakefront, and, due to falling on the day before Easter, also included a special Easter Kids’ Hop for those 10 and under.

Men’s Results1. Logan Means 36:502. Phil McNeal 37:113. Patrick Deighan 40:364. Kibet Rono 42:565. Richard Newcomb 44:116. Michael Gordon 44:167. Todd Suszynski 44:218. Joseph Shields 44:369. Ryan Melson 45:2910. Craig Carlson 46:05

Women’s Results1. Fiona Carlon 42:072. Lexi Deighan, 43:293. Clare Jones 47:024. Lynne White 49:075. Amy Rice 49:446. Jennifer Rojek 50:307. Jenny Welsh 50:468. Emmanuelle Aitelmahjoub 51:259. Christine Hauser 51:2610. Katharina Hauser 51:26

Bank of America Shamrock Shuffl e 8KAPRIL 3, 2016 | CHICAGO, I LAfter a mild March, April got off to a chilly start in Chicago, but the cold temperatures didn’t keep more than 23,000 runners from fi lling the streets of Chicago for the 37th annual Bank of America Shamrock Shuf-fl e 8K. Stephen Sambu and Alexi Pappas defended their 2015 titles in the race, and the Hansons-Brooks Distance Project’s men’s and women’s teams won the Deloitte Elite Club Competition.

Men’s Results1. Stephen Sambu Tucson, Ariz. 22:452. Jason Witt Rochester Hills, Mich. 23:51

3. Alex Russeau Dundee, Mich. 23:534. Grant Wintheiser Omaha, Neb. 23:555. Tony Jordanek Cleveland 23:596. Craig Miller Madison, Wis. 23:597. Brendan Gregg Rochester Hills, Mich. 24:018. Jackson Neff Chicago 24:019. Nick Holmes Elmhurst 24:0110. Zach Baker Iowa City, Iowa 24:03

Women’s Results1. Alexi Pappas Eugene, Ore. 26:172. Kristen Heckert Bolingbrook 26:353. Desiree Linden Rochester Hills, Mich. 27:074. Tera Moody Chicago 27:305. Dot McMahan Rochester Hills, Mich. 27:506. Danna Herrick Urbandale, Iowa 27:597. Obsie Birru Des Moines, Iowa 28:148. Casey McDermott Des Moines, Iowa 28:179. Katie Kellner Rochester Hills, Mich. 28:1810. Jillian Tholen Minneapolis 28:19

Good Life RaceAPRIL 10, 2016 | OAK PARK, I LThe Good Life Race celebrated its 35th anniversary in April, and though gloomy skies, low temperatures and occasional precipitation made it feel more like winter than spring, hundreds of runners still took to the residential streets of Oak Park for a speedy 5K.

Fleet Feet/Nike Racing Team members broke the tape in both the men’s and women’s races, with Will Cross fi nishing in 15:13 and Bess Ritter fi nishing in 17:54.

Men’s Results1. Will Cross 23 Elmhurst 15:132. Matthew Blume 34 Chicago 15:153. Joel Bendtsen 30 Chicago 15:414. Nick Bowerman 33 Arlington Heights 15:495. Brian Wakefi eld 40 Vernon Hills 15:536. Jeremy Ruston 35 East Dundee 16:107. Lars Juhl 39 Oak Park 16:138. Jeff Hojnacki 42 Chicago 16:389. Robert Wiegand 38 Chicago 16:3810. Scott Mangum 40 Chicago 16:47

Women’s Results1. Bess Ritter 28 Chicago 17:542. Columba Montes 36 Chicago 18:093. Meshelle Rich 42 Chicago 18:194. Maria Lindberg 33 Elmhurst 18:425. Kate Deprosperis 37 Clarendon Hills 18:486. Annabelle Winters 34 Chicago 19:077. Kaylee Rasmussen 29 Chicago 19:228. Veronica Laureano 31 Chicago 19:309. Angelica Guerrero 54 Chicago 19:4410. Stacia Klasen 36 Rolling Meadows 19:48



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Bank of America Shamrock Shuffl e 8K

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YOUR PERSONAL RACE CALENDAR


CyCling05/14/16MiSSiOn Adventure Race & MiSSiOn lite Beginner ARCloverdale INwww.dinoseries.com/adventure-racing

05/21/16Michigan Adventure Race: Epic EditionLudington MIwww.miadventurerace.com

06/26/16Edge the ledgeFond Du Lac WIdutrirun.com

07/09/16 RUndezvous RaceCrystal Lake ILRUNdezvousrace.com

CyCling05/20/16live grit Weekend getaway powered by Bicycle illinois “The Champaign of Rides” Champaign ILwww.bicycleillinois.com

06/05/16UPAF Ride for the Arts, sponsored by Miller liteMilwaukee WIwww.upafride.org

06/05/16Udder CenturyUnion ILwww.mchenrybicycleclub.org

06/10/16Fight for Air RideFontana on geneva Lake WIfightforairride.org

06/11/16TOMRV (Tour the Mississippi River Valley)Bettendorf IAwww.qcbc.org/tomrv

06/12/16Chicago Honor Ride. Helping our Healing Veterans through cyclingSkokie ILride2recovery.com

06/12/16grand illinois Trail and Parks (giTAP) 6-day bike tourCoal City ILrideillinois.org/events/gitap

06/12/16The 35th Annual BClC RambleWilmot WI


06/18/162016 Ride Across illinois RAil north powered by Bicycle illinoisMoline To Chicago ILwww.bicycleillinois.com

06/25/162016 Ride Across illinois RAil South powered by Bicycle illinoisSt. Louis, MO To Vincennes, IN ILwww.bicycleillinois.com

06/26/16Swedish Days RideBurlington ILwww.fvbsc.org

DUATHlOn05/01/16neenah DuathlonNeenah WIdutrirun.com

05/07/16Du The BricksFlint MIgoo.gl/HFJy9N

06/12/16ET Batavia DuathlonBatavia ILwww.bataviatriathlon.org

06/18/16Powerman West VirginiaMorgantown MI

RUnning05/01/16We go RunWest Chicago ILwww.wegorun.org

05/01/16Southwest Half Marathon and 10KPalos Heights ILsouthwesthalfmarathon.com


05/01/16Bob Blazier Run For The ArtsCrystal Lake ILwww.rauecenter.org

05/01/16Village of Willowbrook’s Spring Fling 5K/Run Walk & Children’s Fun RunWillowbrook ILwillobrookspringfling.eventbrite.com

05/01/16Manny’s Mission 5K & SuperKids Miler “Heroes and Villains Unite”Romeoville ILraceroster.com/events/2016/

05/01/16 Whistle While you Run/Walk 5KVilla Park ILwww.emilioperezfoundation.com

05/02/16Polish Constitution Day HashChicago ILwww.chicagohash.com

05/07/16Wisconsin Marathon & Half MarathonKenosha WIwww.wisconsinmarathon.com

05/07/16Aux Sable Athletics for Autism 5K/1-MileJoliet IL

05/07/16Door County Half Marathon and nicolet Bay 5kFish Creek WIdoorcountyhalfmarathon.com

05/07/16RC2 Community Half Marathon and fun runRipon WI

05/07/16The Rainbow Run 5kKankakee ILwww.kankakeerainbowrun.com

05/07/16A Safe Place EmpoweRun 5K Run/WalkLibertyville ILasafeplaceforhelp.org

05/07/1613th Annual Run for the Kids: Superhero HustleVilla Park ILastersealsdfvr.org/runforthekids

05/07/16Quarryman Challenge 10 Mile & 5KLemont ILquarrymanchallenge.com

05/07/16Spring Chicken 5KFreeport ILwww.freeportymca.org

05/07/16groovin in the grove 5K Race & Fun Walk - w/ little groovers 1K,1/2K & 100 ydDowners Grove IL

05/07/16Pigeon River ClassicClintonville WIwww.greatlakesendurance.com

05/07/16greater Chicago Epilepsy 5KWheaton ILwww.EpilepsyChicago.org

05/07/16Cinco de MilerChicago ILwww.cincodemiler.com/chicago

05/07/162016 Shelter, inc. 5K Run/Walk 4 KidzElk Grove Village ILwww.shelter-inc.org

05/07/1637th Annual Run for the BudsSaint Joseph MIwww.raceplanner.com

05/07/16i Heart Momma Trail RunsChicago IL

05/07/16Downtown Dash: 5K run/walkBeloit WIgreaterbeloitchamber.org

05/08/16Embrace the Race...Breast & Ovarian Cancer 5kHighland Park ILwww.carpediemraces.com

05/08/16Mother’s Day 5K Run/WalkBarrington ILallcommunityevents.com

05/08/16The Kalamazoo Marathon at the Borgess RunKalamazoo MIwww.borgessrun.com

Quarryman Challenge 10 Mile & 5KSATURDAy, MAy 7 | lEMOnT, iltired of racing on flat courses? head to lemont for the annual Quarryman Challenge, known throughout the running community as one of the toughest, hilliest races in the area. the 10 mile race is part of the Cara runners’ Choice Circuit, and award winners will walk away with a unique handmade quarry stone award.

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05/08/16AshleyCan 6th Annual Mother’s Day 5K Run/2 Mile Walk/Kids RunBourbonnais ILwww.raceentry.com

05/08/16Sock Hop Hustle 5KOlympia Fields ILwww.sockhophustle.org

05/08/16Milwaukee Mother’s Day 5k & 10kMilwaukee WImilwaukeemothersday5k.com

05/08/16Des Moines Mother’s Day 5k & 10kDes Moines IAdesmoinesmothersday5k.com

05/08/16Marion Mother’s Day 5kMarion IAmarionmothersday5k.com

05/08/16Madison Mother’s Day 5kMadison WImadisonmothersday5k.com

05/14/16Chicago Marathon: Kick Off Training RunChicago IL

05/14/16Devil Dash 5kPeotone ILdevildash.peotonemusic.org

05/14/16Journeys MarathonEagle River WIwww.journeysmarathon.org

05/14/16Dances with Dirt Gnaw BoneNashville INwww.danceswithdirt.com

05/14/16Ice Age Trail 50La Grange WIwww.iceagetrail50.com

05/14/16Two Rivers MeetElkhart IN

05/14/16 Fellowship Housing 5k Team RunElk Grove Village ILwww.fhcmoms.org/5k

05/14/16Bobcat Blitz 5K & 1 Mile Run/WalkPalatine ILwww.immanuelpalatine.org/5k

05/14/16StemStep5KChicago ILwww.StemStep5K.org

05/15/16Darien Dash 10k, 5K and 1 Mile RunDarien ILwww.darienchamber.com

05/15/16Move for the Kids 5K Walk/RunChicago ILwww.luriechildrens.org

05/15/16Rosary High School 16th Annual Road Scholars 5KAurora ILwww.rosaryhs.com/5Krun

05/15/16Lurie Children’s Move for the Kids 5K Walk/Run presented by C.H. RobinsonChicago ILwww.luriechildrens.org

05/15/16Chicagoland Spring Marathon & Half MarathonSchaumburg ILallcommunityevents.com

05/15/16Frankford Retro Run 5KFrankfort ILfrankfortlibrary.org

05/15/16Race For HumanitySkokie ILwww.ilholocaustmuseum.org/5k

05/19/16RUN(317) Series - The CircleIndianapolis INwww.RUN317.com

05/19/16Universal Sole Four Mile ClassicChicago ILwww.universalsole.com

05/20/16Fierce Fiesta 5kChannahon IL

05/21/16Surviving the ColorTerre Haute INwww.itsyourrace.com

05/21/16Marion Arts Festival Half Marathon & 5K RunMarion IApigmantri.com/races/marion-arts

05/21/16Ozzie’s Home Run and Walk 5KGeneva ILkccougars.com

05/21/169th Annual KishHealth, Northwestern Medicine Physical Therapy Center 5K Run/walkSycamore ILwww.kishhealth.org

05/21/16Got2Run For Education, 2.62 Micro-Marathon Run/Walk & 8K Arlington Hts. ILwww.Got2Run.org

05/21/16Greater Chicago Epilepsy 5KChicago ILwww.EpilepsyChicago.org

05/21/16Kane County Cougars Ozzie’s Home Run and Walk 5KGeneva ILwww.kccougars.com

05/21/16AJ Arnett 5K Honor RunFort Wayne INVeepRaces.com

05/21/16Chicago Undy Run/WalkChicago IL

05/21/16NSSED 5kHighland Park ILnssed5k.itsyourrace.com/register

05/21/16Wolf Lake 5K RunChicago ILwww.facebook.com/wolflake5k

05/21/16Pause to Patriotism 4 mile run and 2 mile walkKankakee ILpauseforpatriotism.com

05/21/16A Breath of Hope Chicago Lung Run/WalkChicago ILabreathofhope.org

05/21/16The Y Run 5KGlen Ellyn ILbrryallymca.org

05/22/16Oral Cancer Foundation 5K Walk/Run for AwarenessBensenville ILdonate.oralcancer.org

05/22/16Michelob ULTRA Chicago Spring 13.1 & 10KChicago ILwww.chicagospringhalf.com

05/22/16Running With The Lions 5K Run/WalkCalumet City ILe-clubhouse.org/sites/calumet_city

05/22/16Cupcake Classic 5K & Kids One-Mile Run (formerly Run for Hope 5K)Downers Grove ILwww.SignMeUp.com/60516

05/26/16Run to the Pub... Runnin in the USA Series! 5K training programOak Forest ILwww.kellydevinenutrition.com

05/28/16Kent’s RunValparaiso INwww.KentsRun.com

05/28/16Madison Twilight 10K & 5KMadison WImadisonmarathon.org

05/28/165th Annual Wounded Warrior 5K Run/WalkPlainfield ILwelcomeyouhome.org

05/28/16Soldier Field 10 MileChicago IL

AshleyCan 6th Annual Mother’s Day 5K Run/2 Mile Walk/Kids RunSUNDAY, MAY 8 | BOURBONNAIS, ILsupport the ashleyCan Pediatric Cancer Foundation and celebrate mothers everywhere at this family-friendly 5K. the race offers free childcare during the event and concludes with baked goodies and an award ceremony for overall, Masters and age group winners.

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05/29/16SALUTE INC. 5K/10K Run, 5K Walk & Tactical ChallengeArlington Heights ILwww.saluteinc.org

05/29/16Madison Half MarathonMadison WImadisonmarathon.org

05/29/16Race to the Flag 5KWestmont ILwww.racetotheflag.org

05/30/16 Wild West 50K and RelayLowell MIwww.wildwest100k.4t.com

05/30/16Jubilee Jog 2016 on Memorial DayWilmette ILwww.jubileejog5k.com

06/02/16Monumental MileIndianapolis INmonumentalmarathon.com/mile

06/03/16Light Your Way to Better Health 5kTerre Haute IN

06/04/16Jeanine Nicarico Memorial Funds Glow 5K Run For ReadingNaperville ILnaperglow5k.com

06/04/16Sterling Park District Brad Onken Memorial SMART Summer Sizzler 5KSterling ILwww.sterlingparks.org

06/04/16DINO Trail Run - Brown CountyNashville INdinoseries.com/trail-running

06/04/164th Annual Spirit Sprint 5KWorthington IN

06/04/16Summer Night Trail MarathonIndianapolis INsummernighttrailmarathon.com

06/04/16Summertime Stride 5K Run & WalkMokena ILwww.mokenapark.com

06/04/165k Run of Every-day Champions by Northwest Compass, IncMount Prospect ILwww.cedanorthwest.org

06/04/16Mazon United Methodist 5KMazon ILwww.mazonmethodist.com

06/04/16Volition America Half Marathon and 5K- Elk GroveElk Grove ILwww.volitionamerica.com

06/04/16Lilac Festival 10K Run & WalkMackinac Island MIwww.runmackinac.com

06/04/16Run the Ridge 5K/1KBurr Ridge IL

06/04/16GCS Super Sunny 5kBurbank ILsupersunny5k.com

06/04/16Running with the Knights 5KBolingbrook IL

06/04/16ZERO Prostate Cancer Run/Walk - ChicagoJoliet ILzeroprostatecancerrun.org/chicago

06/04/16Maryville 5K Family Fun Run/WalkDes Plaines ILwww.maryvilleacademy.org

06/05/16Run with the Nuns 5K and Youth DashLemont ILwww.runwiththenuns.org

06/05/16Annie Ryan Run - 17th AnnualElmhurst ILcatholiccharities.net/annierun

06/05/16Hinsdale Humane Society Pet Walk and 5K RaceHinsdale ILhinsdalehumanesociety.org

06/05/16North Shore Classic Half Marathon & 5KHighland Park IL

06/05/16United Run for the ZooChicago ILraceroster.com

06/05/163rd Annual Noonan Syndrome 5K Run/Walk-Kids RunWauconda IL

06/10/16LaGrange Rocks 5KLa Grange ILwww.theleadershop.org

06/11/16Munster Rotary Club 28th Annual Run-A-RoundMunster INwww.munsterrotary.com

06/11/16Summerfest Rock ‘n Sole RunMilwaukee WIrocknsolerun.com

06/11/16Coureurs De Bois Trail Run & RelayKenosha WIwww.xcthrillogy.com

06/11/16St Norbert Block Party 5K RunNorthbrook ILstnorbertblockparty.org

06/11/16Waffle 5K Shuffle - 5K Amita Health Breakfast SeriesWood Dale ILwww.wooddaleparkdistrict.org

06/11/16Conserve School Trail RunLand O Lakes WIwww.greatlakesendurance.com

06/11/16MFS Summer Dash 5KChicago ILmetrofamily.org/summerdash.aspx

06/11/16Ben’s Memorial MileDowners Grove ILwww.bensmemorialmile.com

06/11/16Turtle Trot 5K Walk/RunGeneva ILwww3.thedatabank.com

06/11/16Run, Walk and Play for PTSDMorton Grove IL

06/11/164th Annual Grim MileChicago ILluthernorthcollegeprep.org/events

06/12/16Donuts for Dads 5K Run and Kids Fun RunsEast Dundee ILwww.dtpd.org

06/12/164th Annual River Grove Police FOP 5KRiver Grove IL

06/12/16HFM Maritime MarathonManitowoc WI

Chicagoland Spring Marathon & Half MarathonSUNDAY, MAY 15 | SCHAUMBURG, ILPut your winter training to the test at the Chicagoland spring Marathon & half Marathon. Participants receive a spring weight zip hoodie and will have the chance to see the Busse Woods Forest Preserve during the race, with a course that takes half marathoners through the southern portion of the preserve and marathoners through the northern portion as well.

Running events


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06/15/16Short Run on a Long Day 5KFrankfort ILwww.frankfortparks.org

06/16/16ABC 7 Gibbons 5K Run and 3K WalkChicago ILwww.gibbons5k.com

06/16/16RUN(317) Series - Broad RippleBroad Ripple INwww.run317.com

06/18/1617th Annual Courthouse ClassicLaGrange INwww.courthouseclassic.com

06/18/16The Micro Brew Mile & 6K Road RaceMoline ILwww.microbrewmile.com

06/18/16Beat the Grandma 5KGrand Rapids MIwww.beatthegrandma.mysite.com

06/18/16Superhero Dash n’ Splash 5KMt Prospect IL

06/18/16One Last RaceWheaton ILwww.onelastrace.org

06/18/16Firecracker 5kChesterton INFranciscanAlliance.org/Omni

06/18/16The ChaseDes Plaines ILwww.dpparks.org

06/18/16The PR MileDarien ILwww.theprmile.com

06/18/16Superhero 5KPalatine ILjourneystheroadhome.myevent.com

06/18/16NOCC-IL Run/Walk to Break the Silence on Ovarian CancerArlington Heights ILrunwalk.ovarian.org/illinois

06/19/16Father’s Day 5K - Kickin’ GrassPark Ridge ILbit.ly/fathersday5K

06/19/16PrairieFest 5KOswego ILwww.oswegolandparkdistrict.org

06/19/16Father’s Day 5K Run/WalkElk Grove Village ILwww.itsyourrace.com

06/19/16Ricky Byrdsong Memorial Race Against HateEvanston ILwww.ywca.org/rah2016

06/19/16Father’s Day 10K5KCary ILttcca.org/fathers-day-10k5k.html

06/23/16Trinity Triumph 5KNew Lenox ILwww.trinitytriumph.com

06/24/16The Glo Run - Fort WayneFort Wayne INtheglorun.com/fortwayne

06/25/16Raider Challenge 5K/10KQuincy ILqndcrosscountry.homestead.com

06/25/16Clothing Optional 5KUnion City MIturtle-lake.net

06/25/167th Annual Joshua Kurby Charge for CHARGE 5KWarrenville IL

06/25/16Child Advocates Superhero RunIndianapolis IN

06/25/16Proud to Run 10k run & 5k run/walkChicago ILwww.proudtorun.org

06/25/16Two Hearted Trail RunParadise MIwww.greatlakesendurance.com

06/25/16Charlevoix MarathonCharlevoix MIwww.charlevoixmarathon.com

06/25/16Half Moon Half - Summer RaceTerre Haute INhalfmoonhalf.itsyourrace.com

06/26/16McHenry County Patriot RunCrystal Lake ILwww.mchenrycountypatriotrun.org

06/26/16WaucondaFest 5K/10K ChallengeWauconda ILwww.waucondaparks.com

06/26/16SHE Power Half and Quarter MaratonIndianapolis INshepowerhalf.com

06/26/16Waterfall 5K Trail Runs 5K/10KLagro INVeepRaces.com

06/26/16DG 5 MilerDowners Grove ILwww.dgparks.org

TRIATHLON05/14/16 Leaning Tower YMCA Youth TriathlonNiles ILwww.ymcachicago.org/leaningtower

05/15/16 Leaning Tower YMCA Tower TriathlonNiles ILwww.ymcachicago.org/leaningtower

05/15/16 Gateway TriathlonsCarlyle IL3disciplines.com

05/19/16 Triathlon Transition ClinicOrland Park ILwww.trirightcoaching.com

05/21/16 Thunder In The Valley Triathlon - Olympic DistanceTerre Haute IN

05/21/16 TOUGHMAN IN Half Iron Distance TriathlonIndianapolis INwww.toughmantri.com

05/21/16 May Madness Sprint TriathlonEffingham ILwww.cuttingedgeevents.net

05/21/16Pokagon Olympic & Sprint TriathlonAngola INwww.pokagontriathlon.com

05/21/16 Thunder In The Valley Triathlon - Sprint DistanceTerre Haute INcross-roads-events.com/thtri

05/29/16 Aurora BayCare Green Bay Triathlon and Kids’ TriathlonGreen Bay WIwww.dutrirun.com

05/29/163 Disciplines - Big Fish TriathlonHadley Township MI3disciplines.com

05/29/16MMTT Youth TriathlonGeneva ILwww.mmtt3.org

06/05/16Pigman Sprint TriathlonPalo IApigmantri.com/races/pigman-sprint

06/05/16Pleasant Prairie Cup Youth and Junior TriathlonPleasant Prairie WIrecplexonline.com

06/05/16Leon’s, World’s Fastest TriathlonHammond INwww.leonstriathlon.com

Michelob ULTRA Chicago Spring 13.1 & 10KSUNDAY, MAY 22 | CHICAGO, ILQuickly becoming one of the most popular spring races in Chicago, the Michelob Ultra Chicago spring 13.1 & 10K features a lakefront course and one of the best post-race parties in the area, with a hot catered breakfast for all participants. those 21 and older will also receive a free post-race Michelob Ultra to celebrate their accomplishments.

Running events

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06/11/16Elkhart Lake TriathlonElkhart Lake WIwww.elkhartlakemultisports.com

06/11/16The Prairie Triathlon at North PointeRoscoe ILwww.NorthPointewellness.org

06/12/16Grand Rapids TriathlonAda MIwww.grandrapidstri.com

06/12/16ET Batavia TriathlonBatavia ILwww.bataviatriathlon.org

06/12/163 Disciplines - Motor City TriathlonDetroit MI3disciplines.com

06/12/16Gildan Esprit de She Naperville TriathlonNaperville ILwww.espritdeshe.com

06/18/16Rail Splitter Intermediate TriathlonLincoln’s New Salem State Historic Site ILwww.triharderpromotions.com

06/18/16Stovepipe SprintLincoln’s New Salem State Historic Site ILwww.triharderpromotions.com

06/18/16TOUGHMAN WI Half Iron Distance TriathlonAppleton WIwww.toughmantri.com

06/18/16Railsplitter Olympic and Stovepipe SprintPetersburg ILtriharderpromotions.com

06/19/16Lake in the Hills TriathlonLake In The Hills ILwww.raceentry.com

06/25/1623rd Annual Optimist Sprint TriathlonWinona Lake INtriathlon.warsawoptimist.org

06/26/16Tri Goddess (Women’s) TriathlonGrass Lake MIepicraces.com

06/26/163 Disciplines - Lumberman Triathlon Festival of RacesCadillac MI3disciplines.com

06/26/16Big Foot TriathlonLake Geneva WIwww.ramtri.com/bigfoot

06/26/16Twin Lakes TriathlonPalatine ILwww.saltcreekpd.com

07/02/16Diamond Lake TriathlonCassopolis MIwww.stonesouppromotions.com

07/09/16Ironman 70.3 MuncieMuncie INwww.ironman.com

07/09/16Freeport Classic Triathlon/DuathlonFreeport ILwww.freeportymca.org

07/10/16Winnebago County TriathlonWinneconne WIdutrirun.com

07/10/163 Disciplines - Inter-Rockin TriathlonInterlochen MI3disciplines.com

07/10/16Lake Zurich TriathlonLake Zurich ILwww.lakezurichtri.com

07/10/16YMCA McGaw 2016 Youth TriathlonEvanston ILmcgawymca.org

07/16/16XTERRA DINO Southern Indiana TriathlonVersailles INwww.dinoseries.com/triathlons

07/16/16KPC Sprint Triathlon for Newspaper In EducationKendallville INwww.kpctriathlon.com

07/16/16Sister Lakes TriathlonsSister Lakes MI3disciplines.com

07/16/16Valpo TriValparaiso INwww.valpotri.net

07/20/16MMTT Splash and DashGeneva ILwww.mmtt3.org

07/21/16Gildan Esprit de She Chicago 5K/10KChicago ILwww.espritdeshe.com

07/23/16Wauconda Kids TriathlonWauconda ILwww.waucondaparks.com

07/24/16Ripon Medical Center TriathlonGreen Lake WIwww.rmctriathlon.com

07/24/16Wauconda TriathlonsWauconda ILwww.waucondaparks.com

07/30/16Stone Man Sprint TriathlonSpringfield ILtriharderpromotions.com

07/30/16Iron Abe TriathlonSpringfield ILwww.triharderpromotions.com

07/30/16Route 66 Half IronSpringfield ILwww.triharderpromotions.com

07/30/16The Experience @ FrankenmuthFrankenmuth MI3disciplines.com

CLASSES/CLINICS05/10/16Chicago Marathon: Tips to Get StartedChicago ILwww.theroadtoboston.info

06/07/16Summer Running Tips for the Chicago MarathonChicago ILwww.theroadtoboston.info

07/14/16Seminar: The Best Places To Run In ChicagolandChicago ILtheroadtoboston.info

Soldier Field 10 Mile SATURDAY, MAY 28 | CHICAGO, ILTake advantage of your last chance to run a 10 mile race on this year’s CARA Runners’ Choice Circuit at the Solider Field 10 Mile. This year, the race partnered with Under Armour, which means participants will receive Under Armour shirts and elevated training opportunities, including runs on the The 606.

57MyChiCAgoAThleTe.CoM MAy 2016


ChiCago ChiropraCtiC & SportS injury CenterSHolistic HealtHcare for everyone from Professional atHletes to soccer moms

Dr. alden clendenin | Dr. Josh Hover | Dr. chris Bocci | Dr. nico fotieoDr. ray manasia | Dr. Jeff louis | Dr. nate Halverson

Board Certified Chiropractic Sports Physicians / Acupuncture / Physical Therapy & RehabSpinal Decompression / Active Release Technique / Rolf Method / Custom Orthotics

Loop Clinic: 312.236.WELLLincoln Park: 773.529.WELLSkokie Clinic: 847.677.WELLWest Loop Clinic: 312.346.WELL

Our Certified Sports Physicians (CCSP) are also Certified Power-Taping Practioners (CPTP), Our clinics provide care for patients ranging from professional athletes to soccer moms. As avid hockey players/athletes themselves our doctors know first hand the need for chiropractic specialty techniques and physical therapy for any athlete. Our practices specialize in the correction of biomechanical disorders rather than treating just the pain symptoms. We provide comprehensive treatment programs for, but not limited to:

Ligament/Muscle Injury & Tendonitis | Spinal Decompression | PodiatryAcupuncture | Therapeutic Sports Massage | Rolf Method Kinesio-Taping | Sciatica/Disc Problems | Physical Therapy

Carpal Tunnel Syndrome | Rehabilitation | Back/Neck Pain | Headaches Custom Foot Orthotics | Rotator Cuff Syndrome | Knee/Hip Pain

Foot/Ankle Pain | Extremity Conditions

Sports Chiropractors for several professional teamsMENTION THIS AD FOR A $50 INITIAL ExAM, CONSULTATION, x-RAY IF NEEDED & FIRST TREATMENT.

www.SportsinjuryCenters.com

Dr. MiChael p. Davenport [email protected]

Daniel S. Cavanaghnasm cPt

3350 Salt Creek Lane Suite 109Arlington Heights, IL 60005847-368-3200

DC Wellness Center offers both structural and functional care with gentle corrective spinal and whole body care, physiotherapy, func-tional nutrition, postural care, exercise rehab and ART. We also offer comprehensive functional assessments, gait analysis, custom foot orthotics designed specifically for athletes, lab studies, body compositions, personal coaching, performance care and radiology onsite. We also offer Boot Camps and personal training.

Dr. Michael Davenport has been a Sports Chiropractic Physician for over 20 years and has been involved in the Chicago running and triathlon community for almost 30 years. He is about to run the Chicago Marathon for the 25th time this fall. He continues to compete in ultramarathons and Ironman races. He is training for the Ironman Wisconsin Triathlon this fall for the 6th time and is hoping to qualify for the World Championship in Hawaii for 2017. He has been involved in several local organizations that promote healthy lifestyles, community involvement through training and competition.

Dan Cavanagh is a NASM certified personal trainer and is an active competitor in races ranging from 5ks to marathons and half Ironman Triathlons. He is also currently training for his first full Ironman at this fall’s Ironman Wisconsin Triathlon. Dan is proud to say that he has transformed his lifestyle from being inactive and overweight to training and developing as an endurance athlete. He enjoys teaching our patients from all levels of fitness the proper technique and alignment when exercising to prevent injuries and reach peak performance.

Together Mike and Dan have worked with many local athletes and believe the right combination of proper nutrition and hydration, muscle balance, adequate rest, correct structural biomechanics and functional movement is essential in preventing injuries and reaching your potential as an athlete!

Experience a safe and natural approach to whole body health without the use of medication or surgery!

tiMothy t. jantz, DpM, faCfo, poDiatriSt388 W. Terra Cotta Ave., Crystal Lake, IL 60014815.459.FOOT (3668)

Board certified in Podiatric Orthopedics and a member of the American College of Sports Medicine, Dr. Jantz is also a mara-thoner, ultramarathoner and duathlete. Providing comprehensive treatment for sports-related foot and ankle problems. Biomechani-cal examination, gait and stance evaluation and custom, sport specific, prescription orthotics. Conservative care of heel pain, tendonitis, pinched nerves, stress fractures, sprains, bunions, hammertoes. Surgical treatment as a last resort. Treadmill gait analysis, x-ray on site. On staff at Northern Illinois Medical Center and Memorial Medical Center. Evening hours are available.

May 2016 MyChiCagoathlete.CoM 58

HealtH/Fitness listings

river north: 600 W. chicago ave., chicago, il 60654 linColn parK: 2105 n. southport ave., chicago, il 60614hinSDale: 230 e. ogden avenue (Inside Shred415), Hinsdale, il 60521312-600-7716 | [email protected]

the proBleMRepetitive motions of day-to-day life cause muscles to contract and relax. Over time, these contractions become shorter. As they become shorter, muscles and fascia become chronically contracted, forming knots, congested tissue, and muscle tightness leading to dysfunction, disability and pain.

The health of muscles is directly affected by tightness in the muscles. Blood and lymph volume is drastically reduced in hyper-contracted muscle tissue. Tremendous congestion and inflammation accumulates in the tissue from cellular metabolic wastes, all due to ineffective circulation. As this stagnation progresses, the tissue suffers increasingly destructive pathological changes.

DeloS therapyDelos Therapy involves applied systematic pressure to the entire length of the muscle to stretch muscular fibrils, leading to elevated vascular and lymphatic circulation, improving the vital health of the affected tissue, eliminating pain and restoring function.

hoW We Differ froM...Physical therapyConventional techniques of stretching and strengthening are ineffective for hyper-contracted muscle tissue. Delos Therapy addresses the root cause of the pain by micro-stretching muscles and fascia.

chiropracticRather than manipulating bones that may be out of alignment, Delos therapy addresses the muscle tissue, which is the force that is causing the skeletal misalignment in the first place.

massageCompared to Delos, regular massage is a superficial technique that doesn’t optimally address muscular tightness. Even deep tissue and sports massage don’t hold tissue in a stretched position long enough to be fully effective.

conventional stretchingTight tissue doesn’t stretch, so during conventional stretching, only healthy fibers are stretched. As a result, flexibility often increases, but pain and stiffness don’t diminish.

ConDitionS treateD By DeloS• Headaches/migraines • Back/neck pain• Shoulder pain • Arthritis• Sciatica • IT band syndrome• Carpal tunnel syndrome • Tennis/golfer’s elbow• Hip pain • Plantar fasciitis • Tendonitis • TMJ • Bursitis • Fibromyalgia • Knee pain • Shin splints

BenefitS of DeloS• Prevention of surgeries • Elimination of pain symptoms• Reduced rehabilitation time • Reduced treatment costs• Restored function • Reduced stiffness• Increased range of motion

first time clients are entitled to a complimentary 25-minute treatment using code ChiMag.

Health&FitnessListings.indd 2 4/13/16 2:45 PM


Massage Envy - Streeterville 345 E. Ohio Street (between McClurg Court & Fairbanks)Chicago, IL 60611 • 312-222-0808Validated discounted parking up to 3 hours

Massage Envy - Lincoln Park Clybourn 1845 N. Clybourn (across from Buffalo Wild Wings)Chicago, IL 60614 • 773-904-1100Free 90 minute parking available with validation

Massage Envy - Old Town / Gold Coast1222 N. Wells Street (Across from Plum Market)312-642-ENVY • Now Open

WE HELP PEOPLE FEEL THEIR BEST. ADD MASSAGE THERAPY TO YOUR MARATHON OR TRIATHLON TRAINING PROGRAM AND ENHANCE YOUR PERFORMANCE.

ABOUT MASSAGE ENVY Massage Envy offers convenience, affordability, and professionalism. With convenient locations in the Streeterville and Lincoln Park neighborhoods, Massage Envy is the perfect place to go for your therapeutic massage therapy & Murad Facial services. Our licensed massage therapists & estheticians are trained to provide each of our guests with a customized experience. With our focus on wellness, we offer the following services: • Deep tissue massage • Relaxation / Swedish massage • Pre-natal massage • Reflexology • Sports massage • Hot Stone Therapy • Enhancements include AromaTherapy & Deep Muscle Therapy & Sugar Foot Scrubs • Murad Healthy Skin Facials • On-site chair massage at your office or event For first time guests, book your 1-hour (50 minute hands on) massage today at the member rate of $59.99 or book a 1 ½-hour massage session (80 minutes hands on) at the $84.99 member rate. That’s a 50% savings off the regular rates. We also offer first time guests a $69.99 Murad Healthy Skin Facial.

ABOUT OUR MEMBERSHIPJoin over 1,800,000 members nationwide! If you seek the benefi ts of thera-peutic massage & Murad Healthy Skin facials on a regular basis, our member-ship program is a great value! Chicago Area Runner’s Association members receive a discount when they enroll in our 12-month program (see clinic for details): Here’s how the membership works: • $69.99 monthly dues includes a 1-hour customized massage each month • All additional services at the discounted member rates ($59.99 one hour/$69.99 Murad facial) • Monthly member massages can be rolled over to the next month, gifted to others, or used in 30 minute increments • Ask about our Corporate Wellness discounts for companies who enroll 5 or more employees • Valid at over 1,100 locations in 49 states.

*See clinic for full details, restrictions and member rules apply.

CHICAGO CHIROPRACTIC & SPORTS MEDICINEDr. Joshua Akin, Dr. Jon Sebby, Dr. Frank Bucki,

Shawn Mays, LMT, Sam Gao, LMT

847-881-2861 | Chicagochirosports.com

Locations:1847 Oak St, Northfi eld (located in Chicago Sports Institute)1325 W. Randolph St, Chicago

Chicago Chiropractic & Sports Medicine specializes in helping athletes and active individuals achieve optimal performance in sports, as well as body balance for every day activities. Our board certifi ed doctors work with you to design an individualized and comprehensive treatment program – combining body-work, education and exercise – that accelerates your performance and recovery.

Services Offered:• Chiropractic Care • Active Release Technique (ART)• Massage Therapy • Functional Rehabilitation• Trigger Point Needling • Kinesio Taping• Cupping Therapy• Graston Technique• Instrument Adhesion Release • Nutritional IV Therapy• Orthotics • Oxygen Therapy

Dr. Akin is the Chiropractic Physician for the Chicago Bears and the Chicago Cubs.

Contact us to fi nd out how Chicago Chiropractic & Sports Medicine can help you with your recovery from an injury, treatments to manage your acute or chronic pain or a program to improve your performance and prevent injuries.

Chicago Sports Institute, www.chicagosportsinstitute.com, is Chicagoland’s premier sports training facility, dedicated to providing the ultimate in performance training, sports medicine and integrative health. With a passion for helping clients achieve their health and wellness goals, the experts at Chicago Sports Institute have an ongoing commitment to assist athletes at any level in achieving optimal performance in their sports and activities.

SERVICES OFFERED:- Performance Training • One-On-One • Athlete Development • Youth • Program Design • Strongwoman & Strongman- Sports Medicine (Chicago Chiropractic & Sports Medicine)- Integrative Health [email protected]

CHICAGO SPORTS INSTITUTE847-881-2861 | chicagosportsinstitute.com1847 Oak St. Northfi eld, IL

SAUGANASH WELLNESS CENTER6160 N. Cicero Avenue, Suite 214

Chicago, IL 60646

773.283.4470 | FAX: [email protected]

Sauganash Wellness Center provides quality chiropractic care and massage therapy — treatments that reduce pain and enhance your health. Whether you are an athlete in training or looking to maintain optimum performance, our non-invasive treatments will fit you and your family’s active lifestyle and individual needs. Conditions we treat at Sauganash Wellness Center include arthri-tis, back or neck pain, carpal tunnel syndrome, disc herniations, headaches, muscular pain or injury, sciatica, sports-related inju-ries, whiplash and more.

The Sauganash Wellness Center has been recognized as a Corpo-rate Citizen of the Year by the Lincolnwood Chamber of Commerce because they exemplify what the chamber represents – business, service and community. Founded in 2006 by Dr. Deanna Minkler and Rachel Shaffer, the center has become an important part of the community. Minkler and Shaffer have participated in and do-nated their services to Lincolnwood’s Chamber of Commerce Golf Outing, Turkey Trot and annual summer Fest, as well as many other events in Greater Chicago including the WTTW Family Walk and Fun Run, the Edison Park Turkey Trot and the Chicago Police Memorial Fund Run to Remember 5K Walk/Run.

A licensed Chiropractic for more than 10 years, Dr. Deanna Minkler, D.C., CHt, specializes in sports rehabilitation and pediatric chiropractic. To assist athletes recover from injuries at a quicker pace, Minkler has become certifi ed in Kinesiotaping, the treatment of muscular disorders and lymphedema reduction, and the Graston Technique, which treats acute and chronic soft tissue injuries.

“Becoming a successful chiropractor has been my ambition since I was nine years old,” Dr. Minkler shares. “Being a part of a person’s transi-tion from discomfort and impaired movement to pain free mobility is my greatest reward. My profession is challenging and stimulating and it inspires me every day!”

Rachel Shaffer is a licensed and certified massage therapist who has been in practice for more than 9 years. Specializing in as-sisting professional athletes, Shaffer has become an expert in deep tissue and sports massage. She also excels at prenatal and geriatric therapy.

Enhance your current health... and your future health with care from our certifi ed and licensed doctors and practitioners. Sauganash Wellness Center is conveniently located at 6160 N. Cicero Avenue, just one block east of the Eden’s Expressway (I-94) and one block north of Peterson Avenue on Chicago’s North Side. Many insurance plans accepted. Now accepting new patients.

For more information, visit the center’s web site at www.sauganashwellness.com.



HEALTH/FITNESS LISTINGS

MYCHICAGOATHLETE.COM NOVEMBER/DECEMBER 2015

215 S. Northwest Hwy., Ste. 102A, Barrington, IL 60010847-842-8070 | [email protected] | vannesschiro.com

Do You Keep Running Into Problems?Runners often experience a number of seemingly unrelated problems that come and go creating pain, stiffness, and limited range of motion. Those problems could be:• Plantar Fasciitis, Patellar Tendonitis• Shin Splints, IT-Band Syndrome• Piriformis Syndrome, Hip Tightness• Low Back pain, Neck/Shoulder Pain• Chronic Hamstring Tightness

Are these different names for the same problem? The overlooked fact is that these problems often have the same underlying cause—a foot-knee-hip imbalance.

Running involves a repeated weight transfer from one leg to the other that requires the foot, knee and hip to maintain consistent alignment.

During the single leg stance, if the arch or knee collapses or if the hips tilt to one side, there will be repetitive stress transmitted throughout the body that can cause any of the symptoms listed above.

Readiness to Run AssessmentThe Step-Down Assessment determines if the problem is at the feet, knees or hips and predicts the likelihood that a running injury or symptom will occur. When performing this assessment, concentrate on one area at a time (foot, knee, hip). It is useful to have someone take a picture or video of you performing this assessment.

Stand on a slightly elevated surface with your feet under your hips. The knee of the stance leg will bend slightly as you reach the foot of the non-weight bearing leg down towards the ground. The foot of the reaching leg will point down, hovering above the ground. It is best to perform this assessment barefoot to observe the position of the foot. Here is what you should look for:

#1 FOOT: The foot of the stance leg should be pointing straight forward. Note if the arch collapses in or rolls out during the assessment.

#2 KNEE: Note your ability to keep the knee of the stance leg directly over the foot as you step down. Note if the knee collapses in or out.

#3 HIP: Note your ability to keep your hips level, torso upright, and shoulders level as you reach the foot forward.

If you were unable to maintain a neutral arch, keep the knee in line with the foot and maintain level hips throughout the full movement—your foot-knee-hip alignment is off and running is likely to produce symptoms.

Injury Free RunningFoot-knee-hip weakness or misalignment is responsible for many condi-tions that can be chronic and diffi cult to manage clinically without a full understanding of the factors involved. This explains why just treating plantar fasciitis or IT- band syndrome doesn’t fully address the causative factors.

Free Running AssessmentDr. Van Ness, a Certifi ed Chiropractic Sports Physician, and his team have been helping Barrington area runners stay active for more than 18 years with chiropractic care, corrective exercise, sports massage,

assisted stretching, digital gait analysis and custom sport orthotics. Dr. Van Ness employs a certifi ed running specialist who offers fl exibility assessments and move-ment screens as part of the integrative services at Van Ness Chiropractic. For a free introductory running assessment, call 847-842-8070 to schedule today.

FITNESS DIRECTORY

Sun and Moon Yoga 2026 Oakton St. Park Ridge, IL 60068www.sunandmoonpr.com [email protected]

2026 Oakton St. Park Ridge, IL 60068

Classes for all levelsOne Week of Unlimited Yoga for $20 (new students only)

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www.myracepal.com

A new event calendar you can share with your racing pals

www.myracepal.com



PLAN YOUR

RACE SEASON

SET YOUR GOALS.Do you want to run a marathon this year? Set a new 5K PR? Tackle your first triathlon?

PICK TARGET RACES.Check out the events listed in this issue and the calendarat www.mychicagoathlete.com for local ideas.

ESTABLISH A TRAINING PLAN.Be sure to allow yourself enough time to properly prepare so you hit your goals.

FILL IN YOUR CALENDAR.Find a training race or fun race during your training cycle to keep you motivated.

RACE

GO TO:mychicagoathlete.comfor the complete 2016 race schedule.

chicago athletemagazine

7

InfographAD.indd 1 4/19/16 6:24 PM

Hometown: Olds, Iowa

Current Home: Oak Brook, IL

Family: Wife Mary Ann, daughters Fotini, Margaret and Christina

School: University of Iowa, University of Arizona, Northwestern University

Degrees: MS, PT, ATC

Favorite sports: General fitness and golf

Interests other than sports: Photography, fitness and reading

Q How and why did you get involved in physical therapy? A Two head athletic trainers at Iowa and Arizona (athletic directors) were physical therapists.

Q Who influenced your career the most?A Staff at Iowa and Arizona, parents, wife, former patients who became friends and mentors.

Q You founded Athletico in 1991. Please give us some background on how you started?A Athletic training outreach program was seen as an

opportunity and I had developed enough relationships to sustain business.

Q Where were the first locations and what did they consist of?A The first facility was on Clark St. in downtown Chicago/Gold Coast.

Q How has the treatment of everyday athletes changed over the last 25 years?A Outpatient procedures trend, more aggressive surgical techniques, rehab protocols and evidence-based care.

Q How does this compare with the treatment of professional athletes?A In some ways, care of professional athletes establishes standards. Legal ramifications have changed philosophy, too.

Q What Chicago professional sports teams does Athletico provide treatment and services for? A We assist with coverage for the Chicago Blackhawks, Chicago Bears, Chicago White Sox and Chicago Bulls.

Q What were the key factors in the growth of Athletico?A Customer service, values and consistency.

Where are they noW

62 may 2016 MyChiCagoathlete.CoM

Q How many locations and employees does Athletico have today?A 340 locations in nine states and ,4000+ employees.

Q What has made Athletico so successful?A Employees, service and environment.

Q Athletico has achieved numerous awards since 1991. Which one(s) are you most proud of?A The Chicago Tribune Top Workplace for 2013, ranking #1 in the large company category and Advance PT Magazine, PT practice of the year award, 2012.

Q What is your most valued accomplishment?A My three daughters and watching Athletico grow.

Q How has the physical therapy business changed since you started in 1991?A Focus on outpatient care in the healthcare industry, expansion and consolidation.

Q What changes do you see coming in this business in the next five years?A Continued consolidation, decreased reimbursement and outcomes-based model

Q What are the future plans for Athletico?A To be the best operating physical therapy company in the country, continued growth through new facility openings and acquisitions.

Q What are the future areas of focus for Athletico?A As we continue to grow we will focus on outcome and patient care, training and development of our future leaders and IT systems.

Q What advice do you do have for weekend athletes to stay injury free?• Prevention,training/safe/sensible• Warmup• Flexibility• Variety• SeeaPT

Q What brings you most joy in your job?A Receiving feedback from patients, coaches, athletic directors and parents of students- athletes concerning their positive experience with our staff.

Q Anything else you would like to add?A Our goal is to have a small company feel. From a local 5K to the Bank of America Chicago Marathon, from high school teams to professional teams, our focus is on the patient/therapist relationship. It is so important to have passion in your work and it is especially important when you work in the health care industry.

By CoaCh Mark BuCiak, QCC

Mark Kaufman FounDer AnD PreSIDent/Ceo oF AtHletICo PHYSICAl tHerAPY

Mark Kaufman and Joseph nelson, Iowa City east Athletico Facility Manager

WhereRtheyNow.indd 2 4/14/16 6:13 PM

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Chicago Athlete 2016 May Issue