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pm<br />
R<br />
Vol.<br />
News for<br />
enthusiasts<br />
RacePlayMichiana<br />
Sports & Fitness<br />
TM<br />
2/No. 1<br />
FEbruary - <strong>March</strong> 2012<br />
A FREE publication<br />
Huff 50K<br />
Andy McGrail, Granger<br />
Paths race director and <strong>RPM</strong><br />
contributor and Paula Turk,<br />
race director for Ideal Beach<br />
and Eagle Lake triathlons and<br />
owner of Stone Soup<br />
Promotions, are just two<br />
Michiana endurance<br />
athletes who battled this<br />
brutal course on an equally<br />
brutal December day in<br />
Albion , IN. See “Field Trip “<br />
feature on Page 16.<br />
RACEPLAYMICHIANA.COM<br />
Photo courtesy Veep Races,<br />
LLC and photographer<br />
Aaron Suozzi/InmediSource.<br />
Are you ready<br />
to race?<br />
<strong>RPM</strong> introduces the 2012 Race &<br />
Event Calendar with listings for<br />
running, cycling, triathlon and<br />
adventure sports.<br />
greg bennett<br />
Memorial Health & Lifestyle<br />
Center’s Greg Bennett<br />
focuses on “puzzle<br />
solving” to help clients<br />
get back to their lives.<br />
campus<br />
runs<br />
Notre Dame Holy Half<br />
Marathon & 10K and<br />
Fr. Ted’s 10K kick off the spring<br />
race season in michiana<br />
ALSO<br />
• sodium intake<br />
• hypothermia<br />
• biggest loser<br />
• 5-star challenge<br />
• huff 50K
<strong>RPM</strong><br />
Page 2 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
C<br />
M<br />
Y<br />
CM<br />
MY<br />
CY<br />
CMY<br />
K<br />
echo_logo_with_club_01312011.<strong>pdf</strong> 1 1/31/11 5:42 PM<br />
<strong>RPM</strong><br />
Page 3 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
Eating Elephants<br />
It was a family<br />
yard-work day back in<br />
the summer of 2010. I<br />
heard the grunt from<br />
around the corner with<br />
the intoned “how-wegonna-do-that,<br />
Dad?”<br />
from our teenage son. They were trying<br />
to extract a mammoth-sized yew from<br />
the ground.<br />
All ears, I heard my husband say:<br />
“How do you eat an elephant David?”<br />
Silence.<br />
“One bite at a time.”<br />
Whether or not David figured out<br />
the lesson over the next hour as they<br />
took that behemoth down, branch by<br />
branch, root by root, the value sure hit<br />
me. I had just begun my own mammoth<br />
dig, creating a sports and fitness<br />
newspaper I hoped to launch by 2011.<br />
RacePlayMichiana<br />
a bimonthly publication<br />
Interested in ADVERTISING? <strong>RPM</strong> now prints 5,000 issues and reaches<br />
more than 7,000 readers combined with electronic distribution. Our audience is<br />
highly targeted to Michiana’s sports and fitness community.<br />
To ADVERTISE or SUBSCRIBE: CONTACT Jan Spalding, publisher/editor<br />
raceplaymichiana@sbcglobal.net or call: 574.220.7771<br />
Next issue date April-may, 2012<br />
(Advertising space deadline <strong>March</strong> 5)<br />
Visit raceplaymichiana.com for<br />
• distribution locations<br />
• advertising rates<br />
• current edition and back issues<br />
RacePlayMichiana promotes sports and fitness news by helping spread the word<br />
about events and programs in our community. Our distribution partners<br />
help <strong>RPM</strong> share the news by sending an electronic version of the paper to their<br />
membership or by hosting the most current issue on their websites. Have an interest in<br />
becoming a distribution partner? Please call!<br />
Thanks to our current<br />
<strong>RPM</strong> Distribution Partners<br />
for their support and enthusiasm!<br />
“<strong>RPM</strong>”, “RacePlayMichiana”, “News for Sports & Fitness<br />
Enthusiasts”, and the <strong>RPM</strong> logo are trademarks<br />
of Jan Spalding. All rights reserved.<br />
It’s really a fine analogy, and one I<br />
called on often in the middle of the night<br />
until the first publication a year ago was<br />
finally in readers’ hands.<br />
Directions on How to Eat an<br />
Elephant can apply to many things<br />
beyond a bush or a business. How about<br />
a fitness goal? To lose 50 pounds; to<br />
complete an Ironman; to run your first<br />
5K, to ride a century; to walk a mile<br />
without stopping.<br />
By now, many spring and summer<br />
goals have been set. That’s the easy part.<br />
Next you plug forward — one swim, one<br />
hill routine, one mile, one block, and for<br />
dieters, one less bite at a time.<br />
Thanks for a terrific first year of<br />
publishing! And best wishes eating your<br />
own elephant in 2012!<br />
Play On!<br />
Jan Spalding, Editor<br />
Electronic RacePlayMichiana is INTERACTIVE!<br />
Click direct to advertisers, resources and distribution partner websites.<br />
To SUBSCRIBE electronically to <strong>RPM</strong>,<br />
e-mail raceplaymichiana@sbcglobal.net<br />
To view all <strong>RPM</strong> publications, rate card and distribution partners,<br />
go to raceplaymichiana.com<br />
learn more at: tritriplethreat.com<br />
MICHIANA ECHO<br />
E C H O<br />
E C H O<br />
SOCCER CLUB<br />
Penn<br />
Fitness<br />
Center<br />
Editor’s choice<br />
Best of Both Worlds<br />
• Indulgence developing menu for<br />
athletes in training<br />
Chef Shawn Wojtkowski is the first<br />
to admit Indulgence Pastry & Café in<br />
South Bend may seem like a confused<br />
restaurant.<br />
The rich and artistic pastries that<br />
welcome your entrance play a sharp<br />
contrast to the selection of healthy<br />
fresh breakfast items, soups, salads and<br />
sandwiches listed on the menu boards<br />
right behind. And although you walk to<br />
the counter and order, you will be served<br />
your meal at the table, “But then,” Shawn<br />
says, “we leave you alone.<br />
On a deeper look, there’s no<br />
confusion at all. It’s just the way this avid<br />
cycler and sports enthusiast likes it and<br />
his unique concept is what makes a visit<br />
to Indulgence an decadent treat and a<br />
comfy daily haunt all in one.<br />
The lunch menu developed to “fill the<br />
midday” after Shawn opened the pastry<br />
shop five years ago. Yet it has become<br />
a major part of the business. There are<br />
plenty of gluten-free options and plenty<br />
more meals that can be ordered without<br />
meat. Both pastries and meal items are<br />
made from scratch, with natural and<br />
organic ingredients — real butter, real<br />
flavorings, nothing artificial.<br />
This winter Shawn’s focus is to take<br />
healthy a bit farther by creating a menu<br />
that caters to his many athlete patrons,<br />
active kids and even calorie counters who<br />
are looking for specific combinations of<br />
protein and carbs and other nutrients to<br />
meet their dietary regimens.<br />
“I am working with a nutritionist to<br />
build nutritional values into the menu,”<br />
“Probably the best race I have<br />
ever run. Never been prouder!”<br />
John Anella, South Bend<br />
South Bend resident John Anella<br />
proudly sports Sunburst gear in the<br />
2012 Krispy Kreme Challenge,<br />
<strong>Feb</strong>. 6 in Raleigh, NC.<br />
Finishing 227 out of 3,058 doughnutcrazed<br />
participants, John ate his<br />
required dozen Krispy Kreme<br />
doughnuts in five minutes and<br />
completed the entire event — 2.5 mile<br />
run, 12 donuts, 2.5 mile run — in 44:47.<br />
It took him 40 years, but John says he<br />
has found the sporting event that was<br />
absolutely made for him.<br />
Apres Sport<br />
Indulging Like A Champion<br />
he said. He wants to cater to specific<br />
dietary needs by understanding what<br />
someone training for an Ironman needs,<br />
or what combination of protein and carbs<br />
a teenager preparing for “the big game”<br />
needs to eat.<br />
“I want to put together a meal that<br />
will get them what they need.” That will<br />
mean some twisting — maybe replacing<br />
fats with dates in some cases, substituting<br />
nuts for higher-carb carrots in others. It is<br />
a science no doubt, but Shawn refuses to<br />
forego the art of taste.<br />
As cycling season approaches Shawn<br />
himself will begin some diet monitoring.<br />
He’s not confused, just practical. “I’ll do a<br />
certain diet to train. But will I eliminate<br />
eating a chocolate chip cookie at the end<br />
of the day? No way.”<br />
This spring, Shawn Wojtkowski, owner of<br />
Indugence Pastry Shop & Cafe, will introduce a<br />
nutrient-specific menu — arriving just in time<br />
for peak training season.<br />
Notre Dame Campus Runs Some of First Up on Spring Race Docket<br />
• Father Ted’s Run Funding<br />
Dreams<br />
By Melissa Lindley<br />
Senior Advisor, Notre Dame TRiO Upward Bound<br />
Race Director, Father Ted’s 10K<br />
Manjai Zelee is an outgoing optimist<br />
who relies on faith to help her through<br />
adversity. You would never guess by her big<br />
smiles and energetic demeanor that when<br />
she was 6 years old she spent two weeks<br />
escaping political conflict in Liberia, walking<br />
the Ivory Coast with nothing to eat and no<br />
place to sleep. After selling their belongings<br />
to survive, she and her parents were able to<br />
come to the United States.<br />
“…The place where any dream is<br />
possible,” Manjai writes in a college admissions<br />
essay.<br />
Manjai, now a<br />
thriving senior at<br />
John Adams High<br />
School, started<br />
school at the age<br />
of 10 with no<br />
understanding of<br />
the English language.<br />
Now she is<br />
a first-generation,<br />
college-bound<br />
student who plans to go to medical school<br />
after graduation.<br />
She is just one of the 29 seniors this<br />
year in TRiO Upward Bound, a college preparatory<br />
program on the University of Notre<br />
Dame campus. Manjai’s story is one of many<br />
I’ve heard in the five years of working with<br />
these young students, all uniquely touching<br />
and concurrently frightening. There is<br />
not enough room to describe the college<br />
admissions essays that have brought me to<br />
tears while working for this program. How<br />
comfortable we become when raised with<br />
freedom, food, shelter and safety. How<br />
trivial our daily trials become when confronted<br />
with students who have traversed<br />
such rocky<br />
terrain.<br />
It’s the type<br />
of example that<br />
Rev. Theodore<br />
Hesburgh, CSC,<br />
President of<br />
Notre Dame for<br />
35 years, fought<br />
for during<br />
the battle on<br />
poverty in the 1960s, when he helped bring<br />
TRiO Programs to Notre Dame. Through<br />
tutoring, mentoring, academic counseling,<br />
career exploration, cultural enrichment and<br />
community service, today’s TRiO scholars<br />
continue to reach higher, dream bigger and<br />
expect more of themselves as a result of<br />
their experiences.<br />
Manjai is a likely<br />
recipient of a<br />
scholarship<br />
awarded to 10 of<br />
our seniors<br />
annually, made<br />
possible by the<br />
proceeds of Father<br />
Ted’s 10K, an annual<br />
race for TRiO (5K,<br />
10K and walk) that<br />
will take place on<br />
Sunday April 29 at Notre Dame. The scholarships<br />
are awarded to seniors who successfully<br />
complete an internship and academic<br />
summer program between high school<br />
graduation and their freshman year of<br />
college. The funds help with gaps in<br />
financial aid for tuition, as well as books<br />
and dorm costs.<br />
This is my plea to athletes, runners,<br />
walkers and other concerned community<br />
members: As you plan your year of<br />
training and weekend events, please mark<br />
April 29th on the calendar and come out to<br />
support this event. You will truly be making<br />
a difference in the lives of young people in<br />
our community.<br />
Sunday April 29, 2012<br />
10K/5K/Family Walk<br />
through Notre Dame Campus<br />
Register: upwardbound.nd.edu or<br />
Race Day beginning at 9am<br />
Start time: 10am<br />
Jordan Hall of Science; University of<br />
Notre Dame campus<br />
Benefitting: college scholarships for<br />
South Bend high school students<br />
John Adams senior<br />
Manjai Zelee<br />
4.14.12<br />
• Holy Half & 10K show off campus with<br />
entertainment and new course<br />
Start at the Irish Green and run to the sounds of the Notre<br />
Dame band and the ND victory march. Let your race pace fall to<br />
the beat of a serenade from ND choir members. In the meantime,<br />
keep yourself amused by the fun and competition of the<br />
student dorm participation along this year’s new course of the<br />
Notre Dame Holy Half and 10K, coming <strong>March</strong> 24.<br />
“This is a really fun race, all on the ND campus,” said Carolyn<br />
Green, student race director.<br />
The Holy Half is one of largest student-run events on<br />
campus and it is open to the community. But register soon as<br />
this year’s sponsoring class of 2014 has capped registration at<br />
1,000 participants.<br />
Each year the student race committee chooses the<br />
beneficiaries, Carolyn said. Proceeds from this year’s fully<br />
non-profit event benefit Hope Ministries and the St. Joseph<br />
County Public Library. With a new, USATF-certified course,<br />
medical reinforcements and the regis- trant cap to ensure the<br />
quality of the race, student planners are hoping to again raise<br />
$40,000 through entry fees and corporate sponsorships.<br />
Join in on the pre-race fun by following the Holy Half on<br />
Twitter for motivation, inspiration and training tips. To<br />
register, donate or volunteer and for more race information, go<br />
to holyhalf.nd.ed.<br />
save the date<br />
benefiting<br />
june 2 2012<br />
Www.sunburstraces.org<br />
* Boston Qualifier • Marathon & Half Marathon USATF Certified.<br />
3.24.12<br />
• The Notre Dame<br />
Holy Half & 10K<br />
• New Course<br />
• Register early,<br />
1,000 participant cap<br />
• Register:<br />
holyhalf.nd.edu<br />
• Twitter.com/#!/<br />
HolyHalf<br />
• Facebook<br />
• 2012 race<br />
benefitting<br />
Hope Rescue<br />
Mission & the St.<br />
Joseph County<br />
Library
<strong>RPM</strong><br />
Page 4 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
<strong>RPM</strong><br />
Page 5 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
It’s Sunburst Season!<br />
• 2012 stadium construction is significant enough to move Sunburst finish<br />
line, though campus finish still planned<br />
6.2.12<br />
sunburstraces.org<br />
Follow<br />
Sunburst Races<br />
on<br />
Twitter & Facebook<br />
13 th Annual<br />
June 16, 2012<br />
Bike Ride<br />
Chins up! The “Hall of Fame to Notre Dame” tagline<br />
still speaks the truth. While Sunburst planners have<br />
announced this year’s finish won’t be in the stadium, the<br />
5K, 10K, ½ and marathon runs and 5K walk will conclude<br />
in the shadow of the Golden Dome.<br />
“Sunburst has been so privileged to work with Notre<br />
Dame over the years,” said Sunburst Race Director Molly<br />
Sullivan. “But race season is the stadium’s off-season and<br />
the only time when renovations can be made.”<br />
Much used – and loved -- 80-year-old buildings<br />
require expensive, time-consuming maintenance. In the<br />
past, Notre Dame officials have helped Sunburst planners<br />
find ways to work around stadium construction. “But this<br />
year, with the field itself completely under repair, it just<br />
can’t be done,” Molly said.<br />
Sunburst 2012 will finish on the Notre Dame<br />
campus, she says, but plans are not yet finalized as to<br />
where. Runners and walkers are encouraged to check the Sunburst Facebook Page for<br />
updates on the finish and new course entertainment. Also follow the Sunburst Races blog<br />
and videos beginning <strong>Feb</strong>. 15. The Sunburstraces.org website will also be updated with<br />
news for final race day plans.<br />
For Michiana Sunburst participants any disappointment in not finishing in the stadium<br />
may be dissipated knowing that all proceeds from the Sunburst Races directly benefit<br />
Memorial Children’s Hospital in South Bend. Specifically, says Jeff Dougherty, director of<br />
special gifts for the Memorial Hospital Foundation, “The funds will go toward purchasing a<br />
new ambulance for the Children’s Hospital.“<br />
The Foundation has already seen an overwhelming response from the business<br />
community in terms of sponsorship, Jeff said, with Key Bank leading the way as the first<br />
“presenting sponsor” the 29-year-old race has ever had.<br />
Goshen Middlebury<br />
Shipshewana<br />
See the newly built Pumpkinvine Nature Trail.<br />
10, 13, 21, 30, 51, 60, 100-mile routes.<br />
Bicycle to an Amish home for dinner on June 15.<br />
Visit www.pumpkinvine.org for more information.<br />
Contact us at rjcarrico1@frontier.com for a brochure.<br />
Early Spring<br />
Race Preview<br />
The Notre Dame Holy Half<br />
1/2 Marathon & 10K<br />
•Saturday <strong>March</strong> 24, Notre Dame campus<br />
Timing chip timing 2011 turnout 1,200(?)<br />
Registration/information holyhalf.nd.edu<br />
Course Half marathon and 10K around Notre Dame campus<br />
Race director’s note Register early, 1,000-participant cap.<br />
Entertainment provided by dorms and campus musical<br />
groups. Food from Jimmy Johns, raffle prizes and more. The<br />
2012 event benefits Hope Rescue Mission and the St. Joseph<br />
Public County Library.<br />
Run, Panther, Run 5K run/walk<br />
1-mile Family Fun Run<br />
•Sat. April 14, Potawatomi Park, South Bend, IN<br />
Timing chip timing 2011 turnout 480<br />
Registration/information stanthonysb.org/new/run.htm<br />
Course Out-and-back 5K begins at Potawatomi Park and<br />
proceeds through IUSB campus.<br />
Race director’s note This year the 5K race divisions for ages<br />
over 12 is aligned with Michiana Runners Association<br />
structure. Early registration discount ends <strong>March</strong> 20. Run,<br />
Panther, Run is on the 2012 MRA race circuit schedule.<br />
Dart for the Arts, 5K run Fitness Walk<br />
•Sat. April 14, Lerner Theatre, Elkhart, IN<br />
Timing chip timing 2011 turnout 300<br />
Registration/information dartforthearts.org<br />
Course Run or walk this flat, fast and fun course from the<br />
new Lerner Theater, down Main Street, once around<br />
Wellfield Gardens and back.<br />
Race director’s note Register before April 1 for early<br />
discount. Short-sleeve tech shirt and awards for top three<br />
female/male 5K winners. Proceeds benefit Premier Arts, the<br />
theater company behind the performances at the Lerner.<br />
Sunburst Gives Five Star its Spring<br />
• It’s a nine-week<br />
corporate wellness<br />
program that leads<br />
up to the Sunburst<br />
5K run or walk<br />
on June 2. • It’s a<br />
fund-raiser for Five<br />
Star Life programs<br />
throughout<br />
Michiana. • It’s a<br />
chance to be a hero.<br />
“We call it a<br />
win-win-win,” says<br />
Seth Maust of Five<br />
Star Life, a program<br />
helping to transform<br />
Michiana middle<br />
school students’ attitudes,<br />
grades and<br />
behavior.<br />
This past fall,<br />
motivated by obesity and poor health<br />
among middle school students, the Five<br />
Star Fitness program was launched in five<br />
schools and will culminate for all with a<br />
2012 Sunburst run.<br />
“We love to create big events to celebrate,”<br />
Seth said. “We saw Sunburst as a<br />
perfect fit to give these kids the opportunity<br />
to run the first 5K of their lives.” They also<br />
saw a perfect fit for companies that want to<br />
be a part of transforming lives, but whose<br />
employees don’t have the time. “They can,<br />
however, run one race with our kids – side<br />
by side -- and know they are helping a child<br />
achieve a huge goal,” Seth said. (And just<br />
maybe vice versa!)<br />
The Five Star Challenge is looking for<br />
30 different corporate sponsors and limitless<br />
employees who will run together with<br />
the students. It’s a win for the company<br />
because Five Star provides a nine-week<br />
wellness program designed to improve<br />
culture and build camaraderie. It’s a win for<br />
employees because they are given the tools<br />
and incentive to improve their health while<br />
being part of Team Five Star. Finally, it’s a<br />
win for Five Star students who will succeed<br />
in achieving a significant goal while learning<br />
about physical fitness and enjoying it in<br />
The Five Star Challenge is looking for 30 different sponsors and limitless<br />
employees who will run together with students training for their<br />
first 5K at this year’s Sunburst.<br />
a community celebration.<br />
Five Star Life programs serve 1,900 students<br />
in Michiana. Demand for the Five Star<br />
model has boomed in Northern Indiana<br />
with eight school corporation partnerships,<br />
including 13 middle schools, four colleges,<br />
15 churches, four foundations, 10 corporations<br />
and 300 volunteers. As part of the Five<br />
Star Fitness Challenge, each employee’s<br />
participation will fund one student in Five<br />
Star for one year, Seth said.<br />
“The reason there are kids in our society<br />
who are losing is because they don’t care<br />
about life. Five Star inspires students to care<br />
about their future, grades, attitudes, and<br />
relationships by teaching them they have<br />
power to choose their destiny one step and<br />
day at a time.” The 24 week after-school<br />
program has been so popular with students<br />
(and encouraging parents) that this<br />
past school year more than 650 interested<br />
students had to be turned away.<br />
Five Star volunteers and coaches are<br />
driven by the fact that while you can’t<br />
change a life over night, you can change it.<br />
For more information on the Five Star Sunburst<br />
Challenge and on Five Star Life, call 574.266.4038 or<br />
e-mail kstrukel@fivestarlife.org or visit<br />
fivestarlife.org.<br />
Running w/ the Rev<br />
Is it cold, dark and<br />
gloomy enough yet?<br />
As another dreaded<br />
Michiana winter<br />
tightens its icy grip on<br />
us, I am reminded of<br />
how much I need to<br />
see the light.<br />
Several years ago, when I was<br />
pastor of Sacred Heart Parish in the<br />
crypt church at Notre Dame, a<br />
parishioner visited the presbytery<br />
office to deliver a special gift. I was<br />
delighted to see a full spectrum light<br />
box along with a timing box attachment.<br />
I thanked him, saying “This is not<br />
only a gift to me, but a gift to the entire<br />
parish!” He replied, “Yes, I know Father.<br />
We’ve seen you in <strong>Feb</strong>ruary before.”<br />
Although my aging runner’s body<br />
and mind have not adopted photosynthesis<br />
as a method of energy<br />
production. From November to April<br />
my usual response to a dose of Michiana<br />
perma-cloud is to feel like I have<br />
fallen into a deep, dark place where I<br />
have lost my way and simply don’t<br />
have the energy to move on.<br />
It is then when SAD (seasonal affective<br />
disorder)ness is at its worst and I<br />
most need to race and play in<br />
Michiana. From the St. Nick Six to the<br />
Rum Village Winter Fun Runs (with a<br />
Maui Oceanfront Half Marathon thrown<br />
in for maximum relief!), I continue to<br />
live to run and run to live. Seasonal<br />
running misery loves company and<br />
sharing the light with other runners<br />
really helps me through.<br />
On the coldest, wettest or iciest<br />
days, I am grateful for access to the<br />
Rev. John Patrick Riley, CSC<br />
Thy Word is a Lamp Unto my Feet and a Light Unto My Path<br />
indoor track at Notre Dame’s Loftus<br />
Center, but otherwise I still prefer to run<br />
and walk outdoors, especially in the rare<br />
times that the sun is shining. When I<br />
absolutely have to run early, in the dark,<br />
a headlamp and small hand-held flashlight<br />
are welcome accessories. I dress<br />
in layers, wear a variety of pullover hats<br />
and gloves or mittens, heavier socks<br />
and, when necessary, carbide studded<br />
attachments to my running shoes. At<br />
my age I don’t bounce back up when I<br />
fall, I break!<br />
But even more than the light of<br />
the sun, indoor lamps, headlamp and<br />
flashlight, I rely every winter on an<br />
inner light of faith and hope. So far, no<br />
winter, no matter how long or nasty, has<br />
held on permanently. My reading and<br />
meditation on the word of God is indispensable<br />
cross training for the spirit at<br />
this time. Once the season has moved<br />
through its cycle, the sun rises earlier<br />
and higher in the sky and the welcome<br />
relief of another spring renews my<br />
energy and everyday love of moving<br />
forward outdoors. Adding some<br />
swimming, stationary cycling,<br />
rowing and a variety of strengthtraining<br />
routines has kept me from<br />
completely regressing in a dark time of<br />
reduced mileage and intensity. Now I’m<br />
ready to slowly build up to the prime<br />
time of summer and autumn.<br />
My prayer for all of you this winter<br />
is that you are able to spend sufficient<br />
time and attention with the light outside<br />
and inside of you so that every season<br />
of the year may be a more blessed<br />
time of racing and playing in Michiana.<br />
Or, as an old Yogi Tea bag tag put it:<br />
“See the light. Be the light!”<br />
Also visit: www.amishcountry.org and www.backroads.org<br />
Fuel Your Sole<br />
5K run/2K kids run<br />
Ox Bow County Park<br />
May 21, 2012<br />
Now taking donations<br />
to buy helmets for<br />
Bike Safety lessons<br />
for elementary<br />
students this spring.<br />
Contact Judy Lee at<br />
JudyALee@<br />
embarkmail.com<br />
learn more at: tritriplethreat.com<br />
B I K E M I C H I A N A . C O M
<strong>RPM</strong><br />
Page 6 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
<strong>RPM</strong><br />
Page 7 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
Pass the Salt . . . maybe<br />
By Amy Kuiste<br />
Level 1 USAT Coach, triathlete<br />
Sodium is a necessary element for<br />
normal body functioning.<br />
We know it as one of the<br />
electrolytes for day-to-day<br />
activities, not just exercise.<br />
The question about sodium<br />
comes into play when we<br />
try to figure out how much<br />
sodium we actually need and how this<br />
changes when exercise is involved.<br />
First, let’s look at the difference<br />
between sodium and salt. Salt contains<br />
sodium. The daily recommendation of<br />
sodium intake for adults is 2,400<br />
milligrams. One teaspoon of salt is equal<br />
to 2,400 milligrams of sodium. FDA<br />
labels list grams/milligrams of sodium<br />
contained in foods. Sodium is actually a<br />
chemical element and is essential for<br />
human nutrition. Salt contains sodium<br />
and chlorine and when it is ingested a<br />
reaction occurs. This reaction makes<br />
the sodium available to be used by your<br />
body. Sodium helps regulate fluids in<br />
our body. It enables the body to hold<br />
onto water for hydration purposes. It<br />
helps transmit nerve impulses; it maintains<br />
necessary hydration levels in/outside<br />
of cells; and it has an effect on blood<br />
pressure.<br />
What does this mean for active<br />
adults? Sodium intake should be<br />
individually determined and likely to be<br />
more necessary for workouts greater than<br />
three hours. Sweat rate and sodium content<br />
of sweat is different for each person<br />
thus demonstrating the need for individual<br />
consideration. We also know intake<br />
needs will vary on hot and humid days vs.<br />
cooler days and even with the intensity<br />
of the workout/exercise. You will find lots<br />
of research out there discussing the need<br />
for sodium in our daily diets, but not<br />
likely anything that will tell you precisely<br />
what should be taken in. Most literature<br />
discusses sodium needs for adults. There<br />
are articles discussing the use of sodium<br />
tablets as well as using sports drinks that<br />
contain sodium to help with fluid/sodium<br />
replacement, but again, the amounts<br />
needed are individually determined<br />
based on sweat loss.<br />
The average person sweats 0.8-1.4<br />
liters (27.4-47.30z) per hour and sweat<br />
may contain 2.25-3.4 grams of salt per<br />
liter. Heavy training in heat and humidity<br />
To help determine your need for fluid<br />
and sodium replacement needs,<br />
try a sweat calculator<br />
triharder.com/THM_SwRate.aspx<br />
could see a sweat loss of 2 to 4 liters of<br />
fluid. This information helps ready us for<br />
the next step of determining what our<br />
needs may be.<br />
Determining sodium intake needs<br />
One of the ways we can determine<br />
our sweat loss and help determine our<br />
sodium needs is through a sweat test.<br />
This is done by weighing in before and<br />
after exercise. From this we can determine<br />
a baseline of how much fluid and<br />
sodium we may need to replace during<br />
our training and for recovery. Try using<br />
a sweat calculator (triharder.com/THM_<br />
SwRate) to help you determine your need<br />
for fluid and sodium replacement.<br />
What stands out in most is the<br />
importance in recognizing each person<br />
has different needs for fluid and sodium<br />
intake during exercise.<br />
Persons who may need sodium supplementation<br />
fall into three categories:<br />
• endurance athletes training for<br />
three-plus hours per workout;<br />
• slower or first-time endurance<br />
athletes who maybe out on the<br />
race courses in hot/humid weather<br />
for longer periods of time; and<br />
• heavy sweaters.<br />
There is an enormous amount of<br />
literature available offering guidelines<br />
and suggested recommendations of what<br />
we should take in on a daily basis and<br />
possible needs for the endurance athlete.<br />
Determining what our individual needs<br />
are should be accomplished through trial<br />
in training and not through guessing.<br />
Don’t let guessing ruin your training<br />
or racing!<br />
Helmets Wanted!<br />
Spring Bike Safety Classes<br />
Bike Michiana Coalition<br />
and Michiana Bike<br />
Association will once<br />
again offer Bike Safety classes to<br />
South Bend elementary children in<br />
the spring. The number of classes and<br />
children reached will be based on<br />
donations made for the purchase of<br />
helmets given free to each participant.<br />
To donate or volunteer contact Judy Lee:<br />
JudyALee@embarqmail.com<br />
GENUINE NEIGHBORHOOD SHOPPE<br />
7225 Heritage Square Drive #242<br />
S.R 23 & Gumwood<br />
Granger, IN 46530<br />
574.217.8650<br />
www.jakesonthesquare.com<br />
• Triathlon Symposium<br />
<strong>Feb</strong>. 25 / 9am – Noon<br />
Fitness Forum, Plymouth, IN<br />
Considering a triathlon? Wanting<br />
to improve your disciplines and<br />
transitions? SpinZone Cycling is<br />
sponsoring a triathlon symposium at<br />
Fitness Forum, Plymouth, IN on <strong>Feb</strong>. 25.<br />
Speakers include USAT coaches, Ironman<br />
athletes and experts in the field who will<br />
present on: The Run; The Bike; the Swim;<br />
Transition/Common Mistakes; Metabolism/<br />
Nutrition; Specifics of Training for Women;<br />
Racing “Heavy Duty” – Athena and Clydesdale;<br />
Training Plans and Coaching for<br />
Sprints and Beyond.<br />
• Fitness Forum, 2855 Miller Drive,<br />
Plymouth IN or call 574.936.2333;<br />
• SpinZone Cycling in Granger,<br />
spinzonecycling.com.<br />
Participants receive a registration<br />
discount for the May 19 TriAncilla sprint<br />
triathlon. Food, drinks and door prizes.<br />
• Early Spring Bike Swap Meet<br />
<strong>March</strong> 18 / Noon - 3pm<br />
Pinhook Park Pavilion, South Bend<br />
The annual Bicycle Swap Meet<br />
sponsored by the Michiana Bicycle<br />
Association (MBA) and Northern Indiana<br />
Mountain Bike Association (NIMBA) will<br />
• ENDURANCE ATHLETES<br />
Wanted!<br />
MBA students working with Memorial<br />
BrainWorks on Innovation Design want to<br />
pick your brain! We want you if:<br />
• you are between the ages of 45 – 65<br />
• consider yourself a regular daily<br />
athlete, competitive athlete up to and<br />
including an extreme athlete.<br />
be Sunday, <strong>March</strong> 18 this year at<br />
Pinhook Park Pavilion, 2801 Riverside<br />
Drive, South Bend.<br />
There is no charge for buyers or<br />
sellers. Bring bicycles and bicycle<br />
accessories to sell or trade. Tables will<br />
be provided. Some of the area bike<br />
shops will also be there with excellent<br />
pre-season bargains. The pavilion will be<br />
unlocked at 11 AM for vendors to setup.<br />
The swap meet will run from 12 noon<br />
until 2:30 PM. More info at:<br />
mbabike.com/swap<br />
• Morningstar Fun Runs a Hit<br />
Riley High School cross country team<br />
members (from left) Matt Waweru, Alex<br />
Wieczorek, Rachel Titus and Steven Siade<br />
called out times and welcomed finishers at<br />
the Jan. 28 Morningstar Fun Run, Rum Village.<br />
Ryan Greutman won the snowy, hilly<br />
five-mile South Bend Parks & Rec. event<br />
with a finishing time of 27:53.<br />
Email your age, contact information and a little about your<br />
Time2Train<br />
10-week Running Class for Beginners<br />
Sunburst Races are Saturday, June 2. That’s only 3 months away.<br />
Are you ready? The Time2Train class prepares you for your first<br />
Sunburst 5K or can help you improve your previous time.<br />
What will you get out of the program?<br />
• Training for running your first 5K race<br />
• Proper running technique and attire<br />
• Proper nutrition for training and race day<br />
• Knowledge of race day preparations<br />
• Group support and encouragement<br />
• Guidance from a certified running coach<br />
The class meets every Tuesday and Thursday at 5:30 p.m.<br />
at Memorial Health & Lifestyle Center starting <strong>March</strong> 27.<br />
Cost is $59 for members and $79 for non-members. Register<br />
at the Health & Lifestyle Center Fitness Desk or contact<br />
Sarah at SBenjamin@memorialsb.org.<br />
athletics to brainworks@memorialsb.org. MBA<br />
students will contact volunteers. Time commitment is about<br />
sweet treats… & good eats...<br />
Serving fresh made<br />
Soups, Salads and Sandwiches.<br />
www.IndulgencePastryShop.com<br />
follow us on ...<br />
two hours and students can often come to the volunteer for<br />
the interview.<br />
www.HealthandLifestyleCenter.org<br />
574-647-2653<br />
111 W. Jefferson • Third Floor • South Bend, IN 46601
Page 8 <strong>Feb</strong>ruary-<strong>March</strong> 2012<br />
Page 9 <strong>Feb</strong>ruary-<strong>March</strong> 2012<br />
rUNNING/<br />
walking<br />
<strong>Feb</strong>ruary<br />
2/12 –Winter Fun Run 7.4 mi. 2-person<br />
team “Hokum Karem Prediction Run”<br />
Ox Bow County Park, Goshen, IN<br />
e-mail: information@2rrc.org<br />
<strong>March</strong><br />
3/11 –2RRC 3rd Anniversary<br />
Mystery Run<br />
Ox Bow County Park, Goshen, IN<br />
2rrc.org<br />
3/24 –Holy Half Marathon and 10K<br />
University of Notre Dame campus<br />
holyhalf.nd.edu<br />
April<br />
“Win as if you were used to it, lose as if you enjoy it for a change.”<br />
Ralph Waldo Emerson<br />
4/14 –Run Panther Run 5K run/walk<br />
Potawatomi Park, South Bend, IN<br />
stanthonysb.org/new/run.htm<br />
4/14 –Dart for the Arts, 5K run<br />
Fitness walk<br />
Lerner Theatre, Elkhart, IN<br />
dartforthearts.org<br />
4/21–Fuel Your Sole<br />
5K run, 2K kids run<br />
Ox Bow County Park, Goshen, IN<br />
2rrc.org<br />
4/28 –Susan G. Komen Race for the Cure<br />
Coveleski Stadium, South Bend, IN<br />
komennorthernindiana.org<br />
4/28 –Potato Creek Trail Runs<br />
Potato Creek State Park, Lakeville, IN<br />
pctrailruns.blogspot.com<br />
4/29 –Fr. Ted’s 10K, 5K run, 1-mile walk<br />
University of Notre Dame Campus<br />
upwardbound.nd.edu<br />
May<br />
5/13 –Penn Run for Education<br />
5K run/1-mile walk<br />
Penn High School, Mishawaka, IN<br />
phmef.org<br />
5/19 –Ribbon of Hope 5K run/walk<br />
Island Park, Elkhart, IN<br />
ribbonofhope.org<br />
5/20 –Granger Paths 5K run/walk<br />
Harris Township Library, Granger, IN<br />
grangerpaths.org<br />
5/26 –Two Rivers Meet, 5K, 10K, 15K<br />
Downtown, Elkhart, IN<br />
stonesouppromotions.com<br />
June<br />
6/2 –Sunburst Race, marathon, 1/2<br />
marathon, 10K/5K runs, 5K walk<br />
Football Hall of Fame to Notre Dame<br />
South Bend, IN<br />
sunburstraces.org<br />
6/10 –Northern Lakes Festival 5K run<br />
Winona Lake, Winona Lake<br />
lakesfestival.org<br />
6/16 –Spud Run 5K, 1-mile fun run<br />
North Liberty, IN<br />
tri3sports.com<br />
6/16 –Courthouse Classic 5K,<br />
1-mile fun run<br />
LaGrange, IN<br />
courthouseclassic.com<br />
6/16 –Embrace the Pace 5K<br />
Goshen, IN<br />
ecdssg.org<br />
6/23 –Mishawaka Summerfest 5K<br />
Mishawaka High School, Mishawaka, IN<br />
mishawaka.in.gov<br />
6/30 –Ta Ta Trot 5K, 10K<br />
Plymouth, IN<br />
plymouthounceofprevention.org<br />
6/26 –Morningstar Fun Run,<br />
4-mile, 1.4-mile run (6:30pm start)<br />
Rum Village Park, South Bend, IN<br />
sbpark.org<br />
July<br />
7/7 – Firecracker 5K<br />
Winona Lake, Warsaw, IN<br />
winonalake.net<br />
7/17 – Morningstar Fun Run<br />
3-mile, 1.2-mile runs (6:30pm start)<br />
Rum Village, South Bend, IN<br />
sbpark.org<br />
7/28 – Steve’s Run, 5K, 10K runs<br />
Downtown Dowagiac, MI<br />
swmich.edu/fireup/stevesrun<br />
7/21 – Rob Melton Legacy Invitational<br />
5K, 10K runs; 3K Stud Run; 1-mile walk<br />
George Wilson Park, Mishawaka, IN<br />
racemyplanet.com/<br />
7/31 – Morningstar Fun Run Relay,<br />
Two-person 4-mile relay (6:30pm start)<br />
Rum Village Park, South Bend, IN<br />
sbpark.org<br />
August<br />
8/4 – Logan’s Run, 5K, 10K runs<br />
University of Notre Dame Campus<br />
runwithlogan.org<br />
8/11 – Middlebury 10K,<br />
Middlebury, IN<br />
middleburyfestivals.com<br />
September<br />
9/3 – Blueberry Stomp, 15K, 5K, 1-mile<br />
Plymouth, IN<br />
blueberryfestival.org<br />
9/15 – Mash the Creek Trail Races<br />
10K, 5K runs<br />
Potato Creek State Park, North Liberty, IN<br />
mashthecreek.com<br />
9/15 – Nappanee Apple Festival, half<br />
marathon, 5k<br />
Nappanee, IN<br />
nappaneeapplefestival.org<br />
9/22 – Key Bank Salmon Chase<br />
10K, 5K, family walk<br />
Downtown South Bend, IN<br />
salmonchase.org<br />
9/22 – Run for Relief 5K<br />
Elkhart County Fairgrounds, Goshen, IN<br />
mennonitesale.org<br />
9/22 – Kilometers for Cam 5K run/walk,<br />
3K fun walk<br />
Silver Beach, St. Joseph, MI<br />
iamcam.org<br />
9/29 – Fall Frolic, 10K, 5K, 2K<br />
The Montessori Academy-Edison Lakes<br />
Mishawaka, IN<br />
tma-el.org<br />
October<br />
10/20 – St. Pat’s 24-Hour Race<br />
6-, 12-, 24-hour runs<br />
St. Patrick’s County Park, South Bend, IN<br />
stpats24hour.com<br />
10/27 – Frightening 5K &<br />
Haunted Hilly Half<br />
Loveway Stables, Middlebury, IN<br />
stonesouppromotions.com<br />
November<br />
11/4 – 3rd Annual Ox Bow Tower Run<br />
5K run, 1-mile fun run<br />
Ox Bow County Park, Goshen, IN<br />
2rrc.org<br />
11/10 – Race to Save Lives<br />
10K, 5K, 1-mile walk/run<br />
Seitz Park, South Bend, IN<br />
uhs-in.org<br />
11/22 – Thanksgiving Day Run 10K, 5K<br />
Niles YMCA, Niles, MI<br />
nb-ymca.org<br />
11/22 – Turkey Stampede<br />
10K, 5K run/walk<br />
McNaughton Park, Niles, MI<br />
stonesouppromotions.com<br />
December<br />
12/1 – St. Nick 6, 6K run<br />
St. Joseph School, South Bend, IN<br />
stjoeparish.com<br />
Biking<br />
May<br />
5/20 –Bike the Bend<br />
South Bend, IN<br />
bikethebend.com<br />
5/21 - 25 –Bike to Work Week<br />
South Bend, Mishawaka, Granger, IN;<br />
Niles, MI<br />
michianabiketowork.org<br />
June<br />
6/2 –Wheels of Compassion Bike Ride,<br />
12-, 29, 43-, or 64-mile rides<br />
Goshen, IN<br />
chhclinics.org<br />
6/10 –NIMBA Franke Park Cross Country<br />
Fort Wayne, IN<br />
nimbaseries.org<br />
6/10 –Mountain Bike Time Trials<br />
Winona Lake Trails, Winona Lake<br />
lakesfestival.org<br />
6/ 16-17 –ProForm/Spin Zone Criterium,<br />
2-day competition<br />
Howard Park/Downtown, South Bend, IN<br />
truesport.com<br />
6/ 16 –Pumpkinvine Bike Ride<br />
Goshen, Shipshewana, IN<br />
pumpkinvine.org<br />
July<br />
7/1 –NIMBA Potato Creek Time Trial<br />
North Liberty, IN<br />
nimbaseries.org<br />
7/22 –NIMBA Imagination Glen,<br />
Cross Country<br />
Portage, IN<br />
nimbaseries.org<br />
7/16 –South Bend Lion’s Club Ride for<br />
Sight, distance and kids ride<br />
St. Patrick’s County Park, South Bend, IN<br />
southbendlionsclub.org<br />
August<br />
8/3-5 –Amishland & Lakes Ride<br />
3-day tour, multiple distances<br />
Howe, IN<br />
amishlandlakes.com<br />
8/19 –NIMBA Winona Lake Trail, Cross<br />
Country<br />
Warsaw, IN<br />
nimbaseries.org<br />
8/25 –Tour de LaPorte<br />
LaPorte, IN<br />
tourdelaporte.org<br />
September<br />
9/2 –NIMBA Bluhm County Park,<br />
Time Trial<br />
Westville, IN<br />
nimbaseries.org<br />
9/3-5 –Bike Michiana for Hospice<br />
St. Patrick’s County Park, South Bend, IN<br />
bikemichianaforhospice.org<br />
9/9 –NIMBA Bendix Woods County Park,<br />
Time Trial<br />
New Carlisle, IN<br />
nimbaseries.org<br />
9/30 –Applecider Century Ride<br />
Three Oaks, MI<br />
applecidercentury.com<br />
10/7 –NIMBA Potato Creek State Park,<br />
Cross Country and Series Finale<br />
North Liberty, IN<br />
nimbaseries.org<br />
triathlon/<br />
duathlon/<br />
Swim<br />
May<br />
5/19 –TriAncilla sprint triathlon<br />
500-yd. swim; 11-mile bike; 3.1-mile run<br />
Plymouth, IN<br />
ancilla.edu<br />
June<br />
6/2 –Ideal Beach Triathlon<br />
400-yd swim; 17.1-mil bike; 3.1-mi. run<br />
Elkhart, IN<br />
stonesouppromotions.com<br />
6/9 –Warsaw Aqua Mile (swim)<br />
Center Lake Park, Warsaw, IN<br />
lakesfestival.org<br />
TBD –Three Rivers Triahtlon/Duathlon<br />
Three Rivers, MI, aquamantriusa@yahoo.com<br />
6/23 –Mideast Sprint Championship<br />
Triathlon;<br />
Winona Lake Park, Warsaw, IN<br />
warsawoptimist.org<br />
TBD –Princess City Youth Triathlon<br />
Merrifield Park, Mishawaka, IN<br />
mishawaka.in.gov<br />
July<br />
7/28 –Kid’s Triathlon<br />
25/50- yard swim; 1.3-mile bike; .5-mi. run<br />
Potawatomi Park, South Bend, IN<br />
sbpark.org<br />
August<br />
8/4 –Eagle Lake Triathlon<br />
Short Course 200-yd swim; 6.9-mi. bike;<br />
1.4-mi. run<br />
Long Course 800-yd swim;17.1-mi. bike;<br />
5.1-mi. run<br />
Edwardsburg, MI<br />
eaglelaketri.com<br />
August<br />
9/30 –Niles Tri and Duathlon<br />
Olympic 1.5K swim, 40K bike; 10K run<br />
Sprint 200-yd swim, 13.2K bike, 2.5K run<br />
Duathlon 5K run, 40K bike, 10K run<br />
Niles, MI<br />
triniles.com<br />
adventure<br />
June<br />
6/9 –Adventure Race<br />
Center Lake Park, Warsaw, IN<br />
lakesfestival.org<br />
TBD –Paddlefest 2012<br />
St. Patrick’s County Park<br />
paddlefest.org<br />
July<br />
7/22 –Du-Like-A-Dog- Duathlon<br />
Multiple Races<br />
Potato Creek State Park, North Liberty, IN<br />
spinzonecycling.com<br />
7/28 –Urban Adventure Games<br />
Downtown South Bend, IN<br />
urbanadventuregames.com<br />
August<br />
9/3-4 –On the River Fest<br />
Downtown South Bend, IN<br />
ontheriverfest.com<br />
thank you!<br />
In an effort to make the <strong>RPM</strong> race/<br />
event calendar as comprehensive and<br />
accurate as possible, <strong>RPM</strong> uses the<br />
following groups’ online calendars<br />
that serve as a great resource to us<br />
all. Please refer to these calendars for<br />
sport-specific listings as well as for<br />
events outside Michiana borders.<br />
Michiana Runners Association<br />
michianarunners.org<br />
Two Rivers Running Club<br />
2rrc.org<br />
Metro Run & Walk<br />
michianarunning.com<br />
Kosciousko Runners’ Association<br />
runkra.com<br />
Bike Michiana Coalition<br />
bikemichiana.org<br />
Triple Threat<br />
tritriplethreat.com<br />
Spin Zone Cycling<br />
spinzonecycling.com<br />
michiana<br />
race directors<br />
Have a race / event /<br />
correction to include in<br />
this listing?<br />
Contact<br />
Jan Spalding<br />
raceplaymichiana@sbcglobal.net<br />
574.220.7771
<strong>RPM</strong><br />
Page 10 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
<strong>RPM</strong><br />
Page 11 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
Staying Safe While Playing and Training in the Cold<br />
Friends of Granger Paths Moves with Bricks, 5k Run/Walk and Family Run<br />
By LINDA MANSFIELD, MD<br />
Memorial Sports Medicine Institute<br />
As winter hits, many take their exercise<br />
regimens inside to avoid the cold.<br />
However, there are those who choose<br />
to brave the elements to continue their<br />
training. Also, there are some sports that<br />
only occur in the cold of winter such as<br />
skiing and snowboarding. This presents a<br />
risk for cold-weather environmental injuries<br />
like frostbite and hypothermia.<br />
Frostbite occurs due to freezing of<br />
tissues when exposed to temperature<br />
below the freezing point of skin.<br />
Hypothermia is an abnormally low core<br />
temperature and is the more life-threatening<br />
condition.<br />
Early signs and symptoms of frostbite<br />
are burning, numbness, tingling or itching<br />
in the affected area. The areas also appear<br />
frozen and white. As the injury progresses<br />
to deeper tissues, sensation eventually<br />
becomes completely lost. Swelling and<br />
blistering of the skin appear on white or<br />
yellowish skin. If rewarmed, the areas<br />
often appear bluish. If not rewarmed in<br />
a timely manner the skin may eventually<br />
appear blackened and dead. If you find<br />
yourself or someone else experiencing<br />
these symptoms, here are some important<br />
principles in initial treatment of frostbite:<br />
• move to a warm area as quickly as possible<br />
to prevent further heat loss<br />
-evaluate for hypothermia because, as<br />
mentioned earlier, this can be life-threatening<br />
• elevate the affected areas to prevent<br />
further swelling and restriction of blood<br />
flow<br />
• remove wet or restrictive clothing<br />
• avoid rubbing the areas (this causes<br />
greater tissue damage)<br />
• avoid walking on frostbitten feet<br />
• never rewarm an area if there is a<br />
chance that it will refreeze as this causes<br />
more harm<br />
• If frostbite is suspected medical treatment<br />
should be sought.<br />
Hypothermia symptoms usually begin<br />
to occur when core temperature drops<br />
below 95 degrees Fahrenheit. People<br />
at greater risk for hypothermia include<br />
the very young, the elderly and people<br />
who are dehydrated or have low blood<br />
sugars. Symptom progression is as follows:<br />
shivering; confusion; loss of fine<br />
motor control; difficulty speaking and<br />
sleepiness; coma; heart arrhythmias; and<br />
death. General field treatment principles<br />
for hypothermia include:<br />
• core re-warming is the objective of<br />
treatment<br />
• this should occur slowly to prevent “rewarming”<br />
shock<br />
• move the victim out of the cold, remove<br />
wet clothing and wrap in dry blankets<br />
• if the victim is able to drink give warm<br />
fluids, but avoid caffeinated or alcoholic<br />
beverages<br />
• radiant heat (in the form of water<br />
bottles, heat lamps, etc.) may be helpful,<br />
but the skin should never be rubbed as<br />
this may incur more tissue damage.<br />
The Best Approach is Prevention<br />
When participating in outdoor cold<br />
weather activities it is best to dress in<br />
thin layers with the innermost layer being<br />
made of a material able to wick perspiration<br />
away from the body. Head and<br />
Matt Lucas and son Owen follow winter rules on a<br />
chilly day at Swiss Valley – dressed in layers with<br />
the innermost layer made of a moisture wicking<br />
material; head and hands covered to retain heat.<br />
hand coverage helps the body to retain<br />
most heat. An extra set of dry clothing<br />
is always a good idea. In addition it is<br />
helpful to have someone with you when<br />
participating in outdoor training or other<br />
activities. Lastly, in order to maintain core<br />
temperatures better, remember to stay<br />
well hydrated with an adequate glucose<br />
supply (warm sports drinks are a good<br />
way to accomplish this.)<br />
So bundle up, or rather layer up, and<br />
get out and enjoy the beautiful winter<br />
weather of Michiana!<br />
Get out of the Basement!<br />
Spend this Winter Training at<br />
Get on the CompuTrainer<br />
Outpost CompuTrainer Center<br />
Road this Winter<br />
By Jennifer Swisher-Carroll<br />
Friends of Granger Paths volunteer<br />
The dream for a healthier, more united<br />
Granger began in 2004 when a group<br />
of concerned citizens met with County<br />
Councilman Dale Devon to<br />
discuss community improvements.<br />
Many in the group believed that multiuse<br />
paths would be a huge asset to the<br />
Granger community. The paths would<br />
connect Granger neighborhoods,<br />
shopping centers, churches and schools<br />
and would provide safe spaces for<br />
community members to walk, run and<br />
bicycle away from the dangers of busy<br />
roadways. Out of this desire for a safer,<br />
healthier community, Friends of Granger<br />
Paths was formed. FGP has been<br />
working tirelessly to make the construction<br />
of multi-use paths a reality. Phase<br />
1A is scheduled to begin in the fall this<br />
year and will connect Mary Frank and<br />
Northpoint Elementary Schools with the<br />
Harris Township Library, a church and the<br />
Granger Station Shopping Center.<br />
On Dec. 14, 2011, Friends of Granger<br />
Paths<br />
hosted an<br />
informational<br />
meeting<br />
at Northpoint<br />
Elementary<br />
School.<br />
The purpose<br />
of<br />
the meeting was to clear up misconceptions<br />
and concerns that some residents<br />
had about multi-use. More than 250<br />
Granger residents attended. FGP stressed<br />
the many ways that multi-use paths<br />
would benefit the community,<br />
including safety, increased property<br />
values and connection to the community.<br />
Since the multi-use paths will be set apart<br />
from busy roadways, those who use the<br />
paths will be safely away from the flow<br />
of traffic.<br />
Some<br />
residents<br />
were<br />
concerned<br />
that multiuse<br />
paths<br />
would<br />
negatively<br />
impact<br />
property<br />
values in the area. However, studies have<br />
shown that creating community-wide<br />
multi-use paths and greenways often<br />
raises property values.<br />
In a 2000 survey, the National<br />
Association of Realtors and the National<br />
Association of Homebuilders ranked<br />
multi-use trails second among 18<br />
factors influencing the marketability<br />
of a property.<br />
To increase awareness, Friends of<br />
Granger Paths will host its seventh annual<br />
5K Run/Walk and 1-Mile Family Fun Run/<br />
Walk at 9am on May 20. Each participant<br />
will be eligible to win one of many great<br />
• Community members can help support multi-use paths in Granger<br />
by buying a brick that will fund the first phase of construction. The<br />
bricks will be embedded in the walking path through a landscaped<br />
area at the corner of Cherry and Adams Road. Bricks can be purchased<br />
at several different sponsor levels.<br />
• Visit grangerpaths.org for more information on the project or<br />
to purchase a brick. Contact Diana Snyder, 574-298-5448, for more<br />
information.<br />
Granger Paths<br />
5K Run/Walk<br />
1-Mile Family Run<br />
Sunday, May 20<br />
9am start<br />
Harris Township Library<br />
For more information e-mail:<br />
Macruns26@sbcglobal.net<br />
or Visit FitStop in Granger<br />
Raising funds for<br />
multi-use paths<br />
in Granger<br />
giveaways provided by local businesses.<br />
Race Director Andy McGrail hopes that<br />
the proceeds from this event will complete<br />
the funding of Adams Road Phase<br />
1A and give FGP a good start for the<br />
funding of future phases of multi-use<br />
paths. For more information or to sign up<br />
for the event, contact Andy at:<br />
macruns26@sbcglobal.net or visit Fit Stop<br />
in Granger, 13160 State Road 23.<br />
Join us on our<br />
MRA Group Runs<br />
michianarunners.org<br />
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Then hit the road like never before with incredible increased<br />
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Find us in the University Park Mall next to Men’s Warehouse. Or call 574.271.6020<br />
Riverwalk Associates welcomes<br />
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Outpatient Psychotherapy<br />
Currently taking new referrals.<br />
Call 574.258.6300 for an appointment<br />
53700 Generations Drive, Suite 200<br />
South Bend, IN 46635<br />
Riverwalk Associates is a group of independent mental health practitioners.
<strong>RPM</strong><br />
Page 12 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
Compton Family Ice Arena Inviting to All<br />
The fact that 351 skaters showed up<br />
at the Compton Family Ice Arena the day<br />
after Christmas is important to programming<br />
director Mike McNeill and his staff.<br />
What was really important that day, and<br />
every day, was that their guests felt welcome.<br />
“It’s a wonderful facility and we want<br />
to be sure students, local hockey programs<br />
and the public have a good experience<br />
when they come,” Mike said. From<br />
elite youth hockey competitions right<br />
down to providing staff to help people<br />
on and off the ice, the goal is to provide<br />
the gamut of skating opportunities to all<br />
levels.<br />
“As a campus building, we have the<br />
benefit of our doors being open to the<br />
public. So when people do come, we want<br />
them to feel welcome.”<br />
While the building and personal service<br />
are state-of-the-art, reasonable prices<br />
make it just plain fun: students, $5, adults,<br />
$7, with a $3 skate rental fee if needed.<br />
The public skating schedule works around<br />
the Notre Dame hockey team’s game<br />
schedule, but typically offers public skating<br />
four times on the weekend and once<br />
daily during the week:<br />
J U LY 302011<br />
get out!<br />
Notre Dame cheerleaders join kids on the ice during a special program at the Compton Family Ice<br />
Arena on the University of Notre Dame’s campus.<br />
“As a campus building, we have the benefit of our doors being<br />
open to the public. So when people do come, we want them to<br />
feel welcome.”<br />
Mike McNeill, Programming Director Compton Family Ice Arena<br />
Friday nights 7:00 to 8:50pm<br />
Saturday 2 to 3:50pm; 7pm to 8:50<br />
Sunday 2pm – 3:50<br />
Monday through Friday from noon to<br />
1:20pm<br />
During the week students and faculty are<br />
free and the cost is $4 for public skating.<br />
Also during the week both sheets are<br />
open, one dedicated to public skate and<br />
another for senior/adult drop-in hockey.<br />
Do remember public skate times may<br />
need to be changed due to tournaments<br />
and the Notre Dame hockey team schedule.<br />
Always check the comptonice.nd.edu<br />
website for daily updates.<br />
Learn to Skate programs for both<br />
figure skating and hockey are offered for<br />
any age child.<br />
A boon for the community is that with the<br />
additional ice, there is potential to host<br />
larger tournaments in conjunction with<br />
the Ice Box.<br />
“We have more indoor ice, and that<br />
7.28.12<br />
CFIA Public skate<br />
Friday nights 7 - 8:50pm<br />
Saturday 2 - 3:50pm; 7pm - 8:50<br />
Sunday 2pm – 3:50<br />
Monday - Friday from noon - 1:20pm<br />
Check the comptonice.nd.edu website to<br />
confirm public skating times due to ND games.<br />
$5 Students<br />
$7 Adults<br />
$3 skate rental<br />
means more teams from more areas, and<br />
ultimately more revenue for the area restaurants,<br />
hotels and shops these visitors<br />
will use,” said Mike. He also has his eye on<br />
bringing a national tournament here.<br />
“With four sheets (of ice) we can host a<br />
48-team tournament which would run<br />
from a Wednesday to Sunday—all good<br />
news for area businesses.”<br />
On April 15, the Indiana Ice, the<br />
Indianapolis-based U.S. Hockey League<br />
Junior team (USHL) will host its “home”<br />
game here. This will be a fun event for<br />
spectators as well as youth hockey players<br />
who set their sights on making this<br />
league which feeds Division I recruiting,<br />
Mike said.<br />
So GET OUT! And use this great<br />
new facility. And go ahead, get hooked,<br />
because public skating will be available<br />
through the spring and summer.<br />
Two-week FREE trial. Anytime.<br />
<strong>IRISHSWIMMING</strong>.ORG<br />
Take Me Out to the<br />
Batting Cages<br />
• Get the bat out now if you<br />
want to hit lights out later.<br />
“You become a better baseball<br />
player through your off-season work,”<br />
says Joel Reinbold, co-owner of The<br />
School of Hard Knocks, an indoor<br />
baseball and softball hitting facility in<br />
Mishawaka. “It is a game of repetition.<br />
You just can’t pick up a bat in late<br />
<strong>March</strong> and expect to have your swing<br />
where it needs to be.”<br />
Joel, a former Mississippi College<br />
player, a Penn High School baseball<br />
coach and head groundskeeper for<br />
Coveleski Stadium, sees no exceptions:<br />
“It’s all about getting in those<br />
reps in order to develop the muscle<br />
memory you need to take into the<br />
games.” Use these winter months to<br />
polish up and learn how to execute,<br />
he says.<br />
At younger ages, the reps are<br />
important just for seeing the ball, Joel<br />
says, though you can’t count on too<br />
much correlation to actual hitting of<br />
the ball. Middle schoolers and early<br />
teens should really begin swinging<br />
a minimum of two times a week and<br />
begin to focus on hand placement<br />
and body position.<br />
At the higher levels of the game<br />
seeing the ball well and body/hand<br />
positioning all begin to work toward<br />
establishing power and placement.<br />
And really, he says, the older you are<br />
the more important it is to put that<br />
time in year-round.<br />
“It is hard to build if you are just<br />
See HITTING Page 16<br />
<strong>RPM</strong><br />
Page 13 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
TV’s “The Biggest Loser” Contestant Inspires Local Challengers<br />
It is a bit amazing to think that of the<br />
250,000 people who apply to be on NBC’s<br />
The Biggest Loser each season, Valparaiso<br />
native Courtney Crozier made the final 50,<br />
the show, and ultimately stayed on to week<br />
14 before being eliminated.<br />
“I actually started as the biggest girl<br />
on the show. But I let that fuel my fire,” said<br />
Courtney to a gym-full of Memorial Health<br />
& Lifestyle Biggest Loser participants. “I was<br />
going to outdo those girls who were 70<br />
pounds less than me.” And outdo she did.<br />
As Courtney revealed her story she fueled<br />
the motivation for the record number of<br />
Biggest Loser participants in H&LC’s annual<br />
team weight-loss challenge.<br />
What the vibrant 23-year-old most<br />
wanted her audience to know was not what<br />
Jillian Michaels said to her or how incredibly<br />
difficult the workouts were, rather, her<br />
story before the show—the mental journey<br />
which, in TV terms, began in Season 7.<br />
“I was pretty happy for a 435-pound girl.<br />
Yes, I had let food control my life, but it felt<br />
normal.” She was happy, but without hope<br />
or caring anymore. Friends started telling<br />
her she should watch the show.<br />
“I hated it. I was the girl who never<br />
wanted to admit I was fat.” But she watched<br />
it and got hooked, “eating my foot-long<br />
sub and watching the show every Tuesday<br />
night.” It didn’t take long for Courtney to<br />
become a self-proclaimed “chubby chaser”,<br />
There’s nothing like a group of firefighters<br />
to spark the motivation of getting<br />
fit. For the Osceola volunteer fire department<br />
it took encouragement from one of<br />
their youngest members, a flexible but<br />
educational approach, and yes, a little<br />
money on the table.<br />
“We needed the change,” said Joe<br />
Fitzhugh, a 22-year-old volunteer fireman<br />
for the Osceola department. It was time,<br />
he decided, to devise the best way to<br />
motivate himself and fellow volunteers to<br />
get back in shape – “like a fire department<br />
should be.”<br />
“We had heard of the Get Fit<br />
challenges offered by Complete Nutrition<br />
and liked the way the 12-week program<br />
could be customized to our group and<br />
varying schedules,” Joe said. Adding their<br />
own twist, each participant threw in $20<br />
“Live your life one choice at a time because<br />
even one day at a time can be overwhelming.”<br />
identifying with the people, following every<br />
aspect of the show and constantly conversing<br />
with the contestants via e-mail. One<br />
contestant sent her a ticket to the season<br />
finale where Courtney met host Bob Harper.<br />
He told me: “You are going to be on the<br />
show some day.”<br />
She had VIP passes to casting calls but<br />
was not called back for Seasons 8 or 9.<br />
“I got sad and really depressed. How<br />
could I let this show affect me?” On her 21st<br />
birthday she says she made a split-second<br />
decision and told her mom it was time to<br />
make a change. With a goal to lose 250<br />
pounds, she started by weaning herself off<br />
the four 44-ounce pops she drank every<br />
day. She also began to work on her addiction<br />
to fast food, which she ate three to four<br />
times a day. Within 45 days she had lost 15<br />
pounds, “And I felt “great!” she laughed.<br />
Next, she incorporated The Biggest<br />
Loser jumpstart book and daily began to<br />
drink half her weight in water—20 then 50<br />
more pounds slipped away<br />
“We love you Courtney,” the Season<br />
10 casting crew told her, but evidently not<br />
enough to make the show.<br />
“I don’t need your show. Don’t call me<br />
Many of the practices Courtney Crozier used to be successful on The Biggest Loser were<br />
lessons she had learned on her own. Here are some of her favorites:<br />
and agreed to add an additional dollar for<br />
every pound gained during the competition.<br />
At the end of the challenge, winner<br />
takes all – out to dinner, that is.<br />
The group lost 70 pounds in the first<br />
week, reports Kyle Brownfield, a sales<br />
representative from the Mishawaka Complete<br />
Nutrition store. With a weekly weigh<br />
in, the real emphasis for these men is loss<br />
in body fat percentage, he said.<br />
Complete Nutrition, a California-based<br />
company which sells an extensive line of<br />
nutritional strength, weight-loss and<br />
maintenance products, customizes its Get<br />
Fit Challenge to each group. Representatives<br />
introduce and write out diet plans,<br />
suggest exercise schedules and offer<br />
advice, returning weekly for weigh-ins<br />
and continued education and motivation.<br />
“With our high-protein-low-carb diet<br />
again,” she told them. In the following nine<br />
months she hit the 100-pound weight-loss<br />
mark. “I still weighted 330 pounds but I felt<br />
fabulous. Then, sure enough, they called me<br />
for Season 11 casting. I hung up on them.”<br />
But they stayed on Courtney, finally convincing<br />
her and her partner-to-be mother<br />
to join the show.<br />
Courtney ended up a stronghold on<br />
Season 11. She loved her experience on the<br />
show but also knew well enough by then<br />
that “life on the ranch was not normal—that<br />
weight loss is not all or nothing, that there<br />
must be balance.”<br />
But most importantly: “Live your life<br />
one choice at a time because even one day<br />
at a time can be overwhelming.”<br />
Having lost more than 200 pounds<br />
since 2009 Courtney beams with pride at<br />
herself. “You have to find out what works for<br />
you.” She doesn’t weigh herself anymore,<br />
but continues with a six times per week<br />
exercise regimen and constantly works to<br />
control her food addiction.<br />
Courtney has started a non-profit<br />
organization called SMYLE which offers preteens<br />
and teenagers a 12-week program for<br />
mind, body and spirit. She also has started<br />
Firefighters use “Get Fit” Challenge to Spark Motivation<br />
plans, we usually steer away from counting<br />
calories, stressing that it is more about<br />
what you put in your body.” Kyle said.<br />
Some who are taking part in the<br />
12-week challenge are also using the<br />
Complete Nutrition products, which they<br />
receive for 25 percent off. While some<br />
are sticking to their own cooking, Joe<br />
has found the change to smoothies and<br />
supplements makes food choices easier<br />
and help his motivation.<br />
“These have been good guys to work<br />
with because they talk to us on a downto-earth<br />
level. They have me eating better,<br />
and once I started eating better I felt better<br />
throughout the day,” Joe said.<br />
“Some will meet their goals, others will<br />
keep going. The 12 weeks offers a good<br />
chance for all to be successful,” Kyle said.<br />
Courtney Crozier takes questions after<br />
her presentation in South Bend at<br />
Memorial Health & Lifestyle Center.<br />
her own business, a frozen yogurt shop in<br />
Valparaiso called “Yo Amazing.” If you stop<br />
by, take note of the strong emphasis on<br />
the color aqua—her Biggest Loser team<br />
color—accented with the other team colors<br />
of green, orange and purple to honor her<br />
friends on the show.<br />
“It is OK to struggle. Every single part of<br />
the journey is mental. I will be battling this<br />
for rest of my life but I know it is so much<br />
more than a number on the scale.”<br />
• Keep a positive attitude. • Believe in yourself. • Put yourself first. “When you are<br />
healthy you can help more people.” • Ask for help. “This is huge,” she told her audience<br />
and encouraged them to start with the trainers in their program. • Don’t compare yourself<br />
to anyone else. “At 5-foot 7-inches, doctors have told me my ideal body weight is 197<br />
pounds. You’re not going to find that on a chart!” she laughs.<br />
• Keep a food journal. • Walk. Walk. Walk. As Jillian told her, “You have to walk to China<br />
and back to stay in this game.” (And so, building up to 40,000 steps per day, she just may<br />
have.) • Drink plenty of water—half your weight in ounces, she prescribes.<br />
• Get an app for your phone to track your progress.<br />
Joe Fitzhugh (left), a volunteer firefighter in<br />
Osceola, steps up to the scale to be weighed<br />
in by Kyle Brownfield , a representative from<br />
Complete Nutrition in Mishawaka.
<strong>RPM</strong><br />
Page 14 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
C<br />
M<br />
Y<br />
CM<br />
MY<br />
CY<br />
CMY<br />
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echo_logo_with_club_01312011.<strong>pdf</strong> 1 1/31/11 5:42 PM<br />
<strong>RPM</strong><br />
Page 15 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
H&LC’s Greg Bennett Takes on the Puzzles<br />
• After 30 years in the industry, Greg<br />
Bennett still loves to see new<br />
technology, learn science-based<br />
programs and solve his clients’<br />
physiological “puzzles”<br />
“Some things stick, some are a flash<br />
in the pan.”<br />
And some,” says registered clinical<br />
exercise therapist Greg Bennett, “just<br />
keep circling around.” Take kettlebells.<br />
They are “hot.” They are “new.” Yet, he<br />
says, they have been around since the<br />
18th century.<br />
For 30 years Greg has analyzed the<br />
fitness world’s “sticks” and “flashes” as a<br />
constant pillar at Memorial’s Health &<br />
Lifestyle Center. Now in his position as<br />
exercise physiologist and clinical coordinator<br />
for the club, he continually<br />
educates himself to stay ahead of the<br />
curve. And while he has garnered more<br />
physiology and fitness credentials than<br />
one business card can hold, he keeps<br />
adding to his collection, seeing it as his<br />
job to be ready when Memorial Hospital<br />
moves in a new direction.<br />
The education—from nutrition to<br />
TRX training—is a passion, yes, but in<br />
this burgeoning industry, it is also job<br />
security. “Opportunity will knock, but you<br />
have to be able to open the door,” says<br />
the aficionado of motivational quotes.<br />
Wellness coaching and an intense<br />
year-long credentialing process is Greg’s<br />
current undertaking. “It’s not just about<br />
NIMBA-bike.org<br />
jumping on a bike or doing aerobics<br />
anymore. It’s about lifestyle and<br />
behavioral change,” he says, tossing out<br />
“positive health behavior psychology” as<br />
the latest wellness lingo.<br />
“What you appreciate, appreciates,”<br />
he says. “A wellness coach helps people<br />
believe in their ability to change—that is<br />
the crux to lifestyle, weight and behavior<br />
management.”<br />
As a personal trainer, Greg wants his<br />
clients to be successful. So his approach<br />
is a gradual one because he knows the<br />
harder you make it the more apt his<br />
clients are to drop out. “The highest<br />
correlated thing about success is selfefficacy—you<br />
must believe in your ability<br />
MICHIANA ECHO<br />
E C H O<br />
E C H O<br />
SOCCER CLUB<br />
michianaecho.com<br />
“It’s very<br />
rewarding to<br />
develop a program<br />
so those people<br />
can continue<br />
making progress<br />
toward their end<br />
goal, like simply<br />
lifting a leg on<br />
their own again,<br />
or getting back<br />
to work full time.”<br />
Greg Bennett<br />
Clinical Exercise Therapist<br />
Memorial Health &<br />
Lifestyle Center<br />
to do it.”<br />
Being part of a medically based<br />
fitness center is integral to Greg’s<br />
scientific approach to kinisiology. One<br />
look at the 63-year-old’s powerful<br />
physique and you know he can<br />
challenge the most intense, young,<br />
healthy strength-builder. But these days,<br />
Greg has a special bent toward helping<br />
members with issues, or “puzzle solving”<br />
as he calls it.<br />
H&LC’s clinical therapeutic members<br />
come to the club for rehab, often after a<br />
stroke, heart attack, surgery or accident.<br />
Most are no longer monitored by a<br />
doctor so Greg will learn about their<br />
medications and health histories before<br />
he puts together their rehab program.<br />
“It’s very rewarding to develop a<br />
program so those people can continue<br />
making progress toward their end goal,<br />
like simply lifting a leg on their own again<br />
or getting back to work full time.”<br />
Memorial Hospital helps by keeping<br />
H&LC progressive with the industry’s<br />
most innovative technology. The club’s<br />
Power Plates, for example, are ideal for<br />
working with stroke victims because the<br />
intense yet gentle vibrations of the plate<br />
wake up the joints and muscles.<br />
“With stroke victims, the engine is<br />
running but the spark plug is not getting<br />
out the message. The Power Plate is<br />
good because it re-establishes those<br />
connections.” After 30 years in the gym—<br />
from a time when “core” still referred to<br />
the center of an apple—Greg has a keen<br />
eye for tenacity.<br />
So what of the now-popular<br />
programs have “stick” and not just “flash?”<br />
Many, says Greg. Among them he notes<br />
TRX suspension training and other<br />
programs that use a person’s body<br />
weight for the resistance. “Parents often<br />
ask how old a child must be before he/<br />
she can start weight-lifting. With TRX you<br />
can start at any age because you<br />
are pulling and pushing your own<br />
body weight.”<br />
Group exercise, including boot<br />
camps and yes, kettle bells, will always<br />
be popular, Greg suspects, because there<br />
are many exercises to maintain variety<br />
and thus interest. Likewise, group classes<br />
will remain a staple in the fitness world<br />
because they are social and good instructors<br />
will motivate and lead people to<br />
reach their goals.<br />
In the fitness industry, there is always<br />
something fascinating coming down the<br />
pipeline. Today’s conjoining of the<br />
psychological, technological and<br />
physiological aspects of fitness gives this<br />
veteran that many more doors to open.<br />
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SCUBA • Competitive swimming/water exercise • Triathlon<br />
Should I Be Cross Training this Winter?<br />
By Angie Reitz<br />
Owner Triumph Fitness & Massage<br />
Mishawaka, IN<br />
Would I like to…<br />
• Reduce my risk of injury?<br />
• Exceed my goals and set a new PR?<br />
• Be stronger in my sport?<br />
• Increase my overall level of fitness?<br />
If you answered “yes” to any of these<br />
questions then you should be crosstraining.<br />
Cross training is simply exercising<br />
the same muscles used in your sport in a<br />
different activity. Overdosing on one type<br />
of exercise sometimes results in overtraining<br />
injuries, mental fatigue and muscle<br />
imbalances. Cross training can give the<br />
athlete a new approach to a workout<br />
routine, increase flexibility, power and<br />
stability while allowing needed recovery<br />
time by exposing body and mind to a<br />
different form of exercise.<br />
Being sidelined by an injury is one of<br />
the most frustrating times for an athlete.<br />
Overuse injuries can be prevented by<br />
varying the workouts and thus altering the<br />
stress to the joints and connective tissues<br />
A strong core allows for better trunk stabilization<br />
which helps maintain balance and posture and<br />
thus better energy expenditure and more<br />
effective forward motion.<br />
of the muscles while providing recovery at<br />
the same time. Muscle imbalance injuries<br />
can be avoided by strengthening opposing<br />
Sport-specific moves on the Bosu and stability ball<br />
can help an athlete gain power and joint stability.<br />
muscles in complimentary activities and<br />
again, helping the primary muscles recover.<br />
“By using different sport-specific<br />
movements off of the Bosu and stability<br />
balls, using cable push/pull motions and<br />
bench step-ups, squats and lunges, has<br />
helped me gain power, muscular balance<br />
and joint stability that I was missing,” says<br />
DJ Hanback of Dj Multisport, a Level 1 USAT<br />
triathlon coach. “I have also been able to<br />
work through some piriformis pain.” One<br />
of the best motivators for an athlete is<br />
improved performance.<br />
“After incorporating core and strength<br />
conditioning, I feel so much stronger and<br />
more confident when I run. I am getting<br />
faster and hitting new PRs” says Laura<br />
Carlson who is training now for her seventh<br />
Boston Marathon and looking to hit a new<br />
PR.<br />
You strive for a personal record,<br />
improved run, bike or swim time. How do<br />
you feel at the end of your race? Do you<br />
have the same form at the end of your run<br />
as you did in the first mile or two? How<br />
is your neck and shoulder posture? What<br />
about your hips? And are your legs barely<br />
lifting off the ground? Having a strong core<br />
allows for better trunk stabilization, helping<br />
to maintain better balance and posture<br />
resulting in better energy expenditure<br />
and more effective forward motion. This<br />
translates into a stronger finish. And who<br />
doesn’t want that?<br />
The Penn Fitness Center has recently added 14 new aerobic machines, including arch<br />
machines, steppers, incumbent bikes, rowers, bikes, and a treadmill. Community welcome!<br />
Reaching a New Bar<br />
From left, Kevin Marcer, Chet Nunan, Cathy Anderson, Carole Turnbo,<br />
Nikole Leclair and Claire Delano perfect their technique a week before the<br />
NAME in Indianapolis. The six trained together at Cross Fit Michiana in Elkhart<br />
since early October in preparation for the competition which challenges<br />
contestants on feats of strength, agility and speed.<br />
The group often trains together, sometimes as many as five days a week with<br />
a few “doubles” thrown in for fun. Nunan was the instigator this past fall in getting<br />
his gym mates to join him in training for the Indianapolis competition.<br />
“Misery loves company,” he says. “Every workout we do is competitive, but in<br />
the competition, people will be watching, judging. Every move has a standard you<br />
have to meet and form is everything. If you have a rep that isn’t perfect, it doesn’t<br />
count.”<br />
It is difficult for people to understand, agrees Carole. CrossFit competitions are<br />
similar to strongman competitions, and participants are judged on 10 or 12 different<br />
exercises. What makes training particularly challenging is that contestants do<br />
not know what exercises they will be asked to perform.<br />
“The Indianapolis competition is a chance to see who’s out there. We’ll<br />
compete against the same competitors regionally as we will in the CrossFit<br />
online games that begin <strong>Feb</strong>. 2,” said Carole.<br />
Four and a half years ago Carole was encouraged to begin CrossFit training<br />
by her husband, Jim, who owns the facility. “I never played sports and I am not<br />
athletic,” Carole admits, but like many others she is hooked. Maybe it is the<br />
community that forms, the confidence that is gained, the strength that is earned,<br />
or the fact that now she will simply try anything – “even a triathlon when you<br />
don’t know how to swim,” she laughs.<br />
There’s something about CrossFit that just makes you want to do more and<br />
more of it, the group agrees. In this group of six there are a variety of careers and<br />
people at different stages of life, but the community aspect of it puts them all on<br />
a common mat. For many, it is something spouses end up doing together, along<br />
with entire families.<br />
Welcome Penn Fitness Center — <strong>RPM</strong> Distribution Partner<br />
There’s plenty of new things going on at the<br />
Penn Fitness Center and the good news is it<br />
is plenty affordable. New aerobic machines,<br />
kettlebell and Zumba classes are open to<br />
all who live in the Penn-Harris-Madison<br />
district.<br />
• Daily visits — $3<br />
• Monthly memberships — $10<br />
• Six-month membership — $60<br />
• Yearly membership cost — $120<br />
“The Penn High School Fitness Center<br />
is a great place to get in shape and stay in<br />
shape,” says director Debbie Garrett. “We<br />
have a great collection of updated cardio<br />
machines and a large selection of weight<br />
machines.”<br />
The Center is open to the community<br />
in the mornings before school and also has<br />
daily evening and weekend hours. Check<br />
the sports.phmschools.org/node/9 website<br />
or contact Debbie Garrett at 254-2870.
<strong>RPM</strong><br />
Page 16 <strong>Feb</strong>ruary - <strong>March</strong> 2012<br />
Grueling Race Well Worth the Muddy Shoes<br />
By ANDY McGRAIL<br />
From The Huff 50K, Chain O’ Lakes State Park<br />
Albion, IN, (12/17/11)<br />
The Huff 50K is known for mud, snow,<br />
mud, ice and more mud. Having run a<br />
couple of these already I looked forward to<br />
the new course at Chain O’ Lakes State Park.<br />
Whereas the old course consisted of three<br />
10.5-mile laps, Huff 2011 was two 15.6-<br />
mile laps. Much better I thought, sounded<br />
easier. You know, “one down and one to go”.<br />
In the weeks leading up to Huff there was<br />
significant snow melt and then rain which<br />
simply made the Chain O’ Lakes larger<br />
Chains of Lakes. In fact, at times, there was<br />
no distinction between trail and lake. They<br />
were one and the same. And the mud -- the<br />
mud was everywhere.<br />
The first lap, I (like many others)<br />
decided to bush-whack around some of<br />
the flooded trails. What seemed like a<br />
good idea was actually a great deal slower,<br />
almost as muddy and filled with thorns and<br />
other obstacles. Still I just couldn’t fathom<br />
running through the 28-degree water and<br />
then doing it again for another 15.6-mile<br />
lap. And there were eight or nine of these<br />
lengthy traverses with Moses no where in<br />
"In the weeks leading up to Huff<br />
there was significant snow melt<br />
and then rain which simply made<br />
the Chain O’ Lakes larger Chains<br />
of Lakes. In fact, at times,<br />
there was no distinction between<br />
trail and lake.”<br />
sight to part the waters. Where trails actually<br />
existed, you could try running on the<br />
edges (less mud, made sense) but you were<br />
just pushed back into the middle if you<br />
didn’t slip and fall first. It took a while, but<br />
I finally just realized it best to go straight,<br />
slopping through ankle-deep mud and<br />
hoping my shoes were tied tight enough.<br />
Reaching the half-way point I felt threequarters<br />
of the way finished and didn’t stop<br />
at the food station there. However, I did<br />
stop at all of the others and will say the Huff<br />
volunteers will not let you go hungry. Well<br />
staffed and with a wide variety of nourishment;<br />
everything from cookies, pretzels,<br />
potatoes, doughnuts, pickles and even<br />
grilled hamburgers. It’s difficult to describe<br />
the conditions of the Huff and the water but<br />
the second lap was my “water” lap. Wading<br />
through water up to mid-thigh (I though it<br />
silly to run) I was surprised at how solid the<br />
trail was below. I’ve read where wool socks<br />
will keep you warm even when wet. Now<br />
I know it’s true, even though it might take<br />
a half- mile or so for your feet do warm up<br />
again.<br />
I guess I could make some profound<br />
statement about how completing the Huff<br />
has strengthened my inner soul, made me a<br />
better person, stronger, able to take on new<br />
challenges. And, for some I have no doubt<br />
that is the case. But I just thought it was a<br />
really good, muddy, wet trail run that kicks<br />
your butt (and makes you want to come<br />
back). Driving home with the Ramones<br />
blaring I couldn’t wait to tell The Blond.<br />
Perhaps I was a bit wound up and perhaps<br />
that is why my muddy Huff shoes are still<br />
sitting in the garage just where I left them<br />
on December 17th.<br />
RacePlayMichiana/now printing 5,000!<br />
Electronically reaching more than 2,000 targeted readers.<br />
HITTING from page 12<br />
going once a week,” says Joel, but that doesn’t mean you have to live<br />
at the batting cages “There is great value in hitting off a tee set up<br />
in the backyard or even in the garage. The kids don’t like it, but it is<br />
what the big leaguers do and is a great training device.”<br />
Speed and agility training also become more important as the<br />
player gets older. Hard Knocks trainers use a variety plyometric exercises<br />
– where the muscle is loaded then contracted in rapid sequence<br />
– to improve a player’s explosive movement and rotation. Coordination<br />
exercises are key as is form running to develop the 60-yard dash<br />
speed, also a critical piece of a successful ball player’s training. Simply<br />
jumping rope (another training tactic easy to do at home) is a good<br />
training mechanism for swing timing.<br />
“If your goal is to play in a good quality youth, high school or college<br />
program, you have to put the time.”<br />
hitting & pitching<br />
lessons<br />
team & individual<br />
hitting<br />
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softball facility<br />
• Team Rentals<br />
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MISHAWAKA<br />
The Long Toss— Strengthening Shoulders<br />
Shoulders take plenty of abuse with all the<br />
throwing and swinging that baseball demands.<br />
One of the best ways to strengthen the arm is<br />
with the long toss. Start with a 20- to 60-foot<br />
distance between you and your partner and<br />
gradually increase that distance as you throw<br />
back and forth. A good eight to 15 minutes will<br />
make a big difference in your strength and also<br />
in your velocity.<br />
From RacePlayMichiana <strong>Feb</strong>.-<strong>March</strong>, 2011. Originally<br />
provided by Marla Peak, owner PeakFast in Granger.