isia/UserFiles/File/Feb March RPM.pdf - IRISHSWIMMING.oRG

pm 

R 

Vol. 

News for 

enthusiasts 

RacePlayMichiana 

Sports & Fitness 

TM 

2/No. 1 

FEbruary - March 2012 

A FREE publication 

Huff 50K 

Andy McGrail, Granger 

Paths race director and RPM 

contributor and Paula Turk, 

race director for Ideal Beach 

and Eagle Lake triathlons and 

owner of Stone Soup 

Promotions, are just two 

Michiana endurance 

athletes who battled this 

brutal course on an equally 

brutal December day in 

Albion , IN. See “Field Trip “ 

feature on Page 16. 

RACEPLAYMICHIANA.COM 

Photo courtesy Veep Races, 

LLC and photographer 

Aaron Suozzi/InmediSource. 

Are you ready 

to race? 

RPM introduces the 2012 Race & 

Event Calendar with listings for 

running, cycling, triathlon and 

adventure sports. 

greg bennett 

Memorial Health & Lifestyle 

Center’s Greg Bennett 

focuses on “puzzle 

solving” to help clients 

get back to their lives. 

campus 

runs 

Notre Dame Holy Half 

Marathon & 10K and 

Fr. Ted’s 10K kick off the spring 

race season in michiana 

ALSO 

• sodium intake 

• hypothermia 

• biggest loser 

• 5-star challenge 

• huff 50K

RPM 

Page 2 February - March 2012 

C 

M 

Y 

CM 

MY 

CY 

CMY 

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echo_logo_with_club_01312011.pdf 1 1/31/11 5:42 PM 



Eating Elephants 

It was a family 

yard-work day back in 

the summer of 2010. I 

heard the grunt from 

around the corner with 

the intoned “how-wegonna-do-that, 

Dad?” 

from our teenage son. They were trying 

to extract a mammoth-sized yew from 

the ground. 

All ears, I heard my husband say: 

“How do you eat an elephant David?” 

Silence. 

“One bite at a time.” 

Whether or not David figured out 

the lesson over the next hour as they 

took that behemoth down, branch by 

branch, root by root, the value sure hit 

me. I had just begun my own mammoth 

dig, creating a sports and fitness 

newspaper I hoped to launch by 2011. 

RacePlayMichiana 

a bimonthly publication 

Interested in ADVERTISING? RPM now prints 5,000 issues and reaches 

more than 7,000 readers combined with electronic distribution. Our audience is 

highly targeted to Michiana’s sports and fitness community. 

To ADVERTISE or SUBSCRIBE: CONTACT Jan Spalding, publisher/editor 

raceplaymichiana@sbcglobal.net or call: 574.220.7771 

Next issue date April-may, 2012 

(Advertising space deadline March 5) 

Visit raceplaymichiana.com for 

• distribution locations 

• advertising rates 

• current edition and back issues 

RacePlayMichiana promotes sports and fitness news by helping spread the word 

about events and programs in our community. Our distribution partners 

help RPM share the news by sending an electronic version of the paper to their 

membership or by hosting the most current issue on their websites. Have an interest in 

becoming a distribution partner? Please call! 

Thanks to our current 

RPM Distribution Partners 

for their support and enthusiasm! 

“RPM”, “RacePlayMichiana”, “News for Sports & Fitness 

Enthusiasts”, and the RPM logo are trademarks 

of Jan Spalding. All rights reserved. 

It’s really a fine analogy, and one I 

called on often in the middle of the night 

until the first publication a year ago was 

finally in readers’ hands. 

Directions on How to Eat an 

Elephant can apply to many things 

beyond a bush or a business. How about 

a fitness goal? To lose 50 pounds; to 

complete an Ironman; to run your first 

5K, to ride a century; to walk a mile 

without stopping. 

By now, many spring and summer 

goals have been set. That’s the easy part. 

Next you plug forward — one swim, one 

hill routine, one mile, one block, and for 

dieters, one less bite at a time. 

Thanks for a terrific first year of 

publishing! And best wishes eating your 

own elephant in 2012! 

Play On! 

Jan Spalding, Editor 

Electronic RacePlayMichiana is INTERACTIVE! 

Click direct to advertisers, resources and distribution partner websites. 

To SUBSCRIBE electronically to RPM, 

e-mail raceplaymichiana@sbcglobal.net 

To view all RPM publications, rate card and distribution partners, 

go to raceplaymichiana.com 

learn more at: tritriplethreat.com 

MICHIANA ECHO 

E C H O 

E C H O 

SOCCER CLUB 

Penn 

Fitness 

Center 

Editor’s choice 

Best of Both Worlds 

• Indulgence developing menu for 

athletes in training 

Chef Shawn Wojtkowski is the first 

to admit Indulgence Pastry & Café in 

South Bend may seem like a confused 

restaurant. 

The rich and artistic pastries that 

welcome your entrance play a sharp 

contrast to the selection of healthy 

fresh breakfast items, soups, salads and 

sandwiches listed on the menu boards 

right behind. And although you walk to 

the counter and order, you will be served 

your meal at the table, “But then,” Shawn 

says, “we leave you alone. 

On a deeper look, there’s no 

confusion at all. It’s just the way this avid 

cycler and sports enthusiast likes it and 

his unique concept is what makes a visit 

to Indulgence an decadent treat and a 

comfy daily haunt all in one. 

The lunch menu developed to “fill the 

midday” after Shawn opened the pastry 

shop five years ago. Yet it has become 

a major part of the business. There are 

plenty of gluten-free options and plenty 

more meals that can be ordered without 

meat. Both pastries and meal items are 

made from scratch, with natural and 

organic ingredients — real butter, real 

flavorings, nothing artificial. 

This winter Shawn’s focus is to take 

healthy a bit farther by creating a menu 

that caters to his many athlete patrons, 

active kids and even calorie counters who 

are looking for specific combinations of 

protein and carbs and other nutrients to 

meet their dietary regimens. 

“I am working with a nutritionist to 

build nutritional values into the menu,” 

“Probably the best race I have 

ever run. Never been prouder!” 

John Anella, South Bend 

South Bend resident John Anella 

proudly sports Sunburst gear in the 

2012 Krispy Kreme Challenge, 

Feb. 6 in Raleigh, NC. 

Finishing 227 out of 3,058 doughnutcrazed 

participants, John ate his 

required dozen Krispy Kreme 

doughnuts in five minutes and 

completed the entire event — 2.5 mile 

run, 12 donuts, 2.5 mile run — in 44:47. 

It took him 40 years, but John says he 

has found the sporting event that was 

absolutely made for him. 

Apres Sport 

Indulging Like A Champion 

he said. He wants to cater to specific 

dietary needs by understanding what 

someone training for an Ironman needs, 

or what combination of protein and carbs 

a teenager preparing for “the big game” 

needs to eat. 

“I want to put together a meal that 

will get them what they need.” That will 

mean some twisting — maybe replacing 

fats with dates in some cases, substituting 

nuts for higher-carb carrots in others. It is 

a science no doubt, but Shawn refuses to 

forego the art of taste. 

As cycling season approaches Shawn 

himself will begin some diet monitoring. 

He’s not confused, just practical. “I’ll do a 

certain diet to train. But will I eliminate 

eating a chocolate chip cookie at the end 

of the day? No way.” 

This spring, Shawn Wojtkowski, owner of 

Indugence Pastry Shop & Cafe, will introduce a 

nutrient-specific menu — arriving just in time 

for peak training season. 

Notre Dame Campus Runs Some of First Up on Spring Race Docket 

• Father Ted’s Run Funding 

Dreams 

By Melissa Lindley 

Senior Advisor, Notre Dame TRiO Upward Bound 

Race Director, Father Ted’s 10K 

Manjai Zelee is an outgoing optimist 

who relies on faith to help her through 

adversity. You would never guess by her big 

smiles and energetic demeanor that when 

she was 6 years old she spent two weeks 

escaping political conflict in Liberia, walking 

the Ivory Coast with nothing to eat and no 

place to sleep. After selling their belongings 

to survive, she and her parents were able to 

come to the United States. 

“…The place where any dream is 

possible,” Manjai writes in a college admissions 

essay. 

Manjai, now a 

thriving senior at 

John Adams High 

School, started 

school at the age 

of 10 with no 

understanding of 

the English language. 

Now she is 

a first-generation, 

college-bound 

student who plans to go to medical school 

after graduation. 

She is just one of the 29 seniors this 

year in TRiO Upward Bound, a college preparatory 

program on the University of Notre 

Dame campus. Manjai’s story is one of many 

I’ve heard in the five years of working with 

these young students, all uniquely touching 

and concurrently frightening. There is 

not enough room to describe the college 

admissions essays that have brought me to 

tears while working for this program. How 

comfortable we become when raised with 

freedom, food, shelter and safety. How 

trivial our daily trials become when confronted 

with students who have traversed 

such rocky 

terrain. 

It’s the type 

of example that 

Rev. Theodore 

Hesburgh, CSC, 

President of 

Notre Dame for 

35 years, fought 

for during 

the battle on 

poverty in the 1960s, when he helped bring 

TRiO Programs to Notre Dame. Through 

tutoring, mentoring, academic counseling, 

career exploration, cultural enrichment and 

community service, today’s TRiO scholars 

continue to reach higher, dream bigger and 

expect more of themselves as a result of 

their experiences. 

Manjai is a likely 

recipient of a 

scholarship 

awarded to 10 of 

our seniors 

annually, made 

possible by the 

proceeds of Father 

Ted’s 10K, an annual 

race for TRiO (5K, 

10K and walk) that 

will take place on 

Sunday April 29 at Notre Dame. The scholarships 

are awarded to seniors who successfully 

complete an internship and academic 

summer program between high school 

graduation and their freshman year of 

college. The funds help with gaps in 

financial aid for tuition, as well as books 

and dorm costs. 

This is my plea to athletes, runners, 

walkers and other concerned community 

members: As you plan your year of 

training and weekend events, please mark 

April 29th on the calendar and come out to 

support this event. You will truly be making 

a difference in the lives of young people in 

our community. 

Sunday April 29, 2012 

10K/5K/Family Walk 

through Notre Dame Campus 

Register: upwardbound.nd.edu or 

Race Day beginning at 9am 

Start time: 10am 

Jordan Hall of Science; University of 

Notre Dame campus 

Benefitting: college scholarships for 

South Bend high school students 

John Adams senior 

Manjai Zelee 

4.14.12 

• Holy Half & 10K show off campus with 

entertainment and new course 

Start at the Irish Green and run to the sounds of the Notre 

Dame band and the ND victory march. Let your race pace fall to 

the beat of a serenade from ND choir members. In the meantime, 

keep yourself amused by the fun and competition of the 

student dorm participation along this year’s new course of the 

Notre Dame Holy Half and 10K, coming March 24. 

“This is a really fun race, all on the ND campus,” said Carolyn 

Green, student race director. 

The Holy Half is one of largest student-run events on 

campus and it is open to the community. But register soon as 

this year’s sponsoring class of 2014 has capped registration at 

1,000 participants. 

Each year the student race committee chooses the 

beneficiaries, Carolyn said. Proceeds from this year’s fully 

non-profit event benefit Hope Ministries and the St. Joseph 

County Public Library. With a new, USATF-certified course, 

medical reinforcements and the regis- trant cap to ensure the 

quality of the race, student planners are hoping to again raise 

$40,000 through entry fees and corporate sponsorships. 

Join in on the pre-race fun by following the Holy Half on 

Twitter for motivation, inspiration and training tips. To 

register, donate or volunteer and for more race information, go 

to holyhalf.nd.ed. 

save the date 

benefiting 

june 2 2012 

Www.sunburstraces.org 

* Boston Qualifier • Marathon & Half Marathon USATF Certified. 

3.24.12 

• The Notre Dame 

Holy Half & 10K 

• New Course 

• Register early, 

1,000 participant cap 

• Register: 

holyhalf.nd.edu 

• Twitter.com/#!/ 

HolyHalf 

• Facebook 

• 2012 race 

benefitting 

Hope Rescue 

Mission & the St. 

Joseph County 

Library





It’s Sunburst Season! 

• 2012 stadium construction is significant enough to move Sunburst finish 

line, though campus finish still planned 

6.2.12 

sunburstraces.org 

Follow 

Sunburst Races 

on 

Twitter & Facebook 

13 th Annual 

June 16, 2012 

Bike Ride 

Chins up! The “Hall of Fame to Notre Dame” tagline 

still speaks the truth. While Sunburst planners have 

announced this year’s finish won’t be in the stadium, the 

5K, 10K, ½ and marathon runs and 5K walk will conclude 

in the shadow of the Golden Dome. 

“Sunburst has been so privileged to work with Notre 

Dame over the years,” said Sunburst Race Director Molly 

Sullivan. “But race season is the stadium’s off-season and 

the only time when renovations can be made.” 

Much used – and loved -- 80-year-old buildings 

require expensive, time-consuming maintenance. In the 

past, Notre Dame officials have helped Sunburst planners 

find ways to work around stadium construction. “But this 

year, with the field itself completely under repair, it just 

can’t be done,” Molly said. 

Sunburst 2012 will finish on the Notre Dame 

campus, she says, but plans are not yet finalized as to 

where. Runners and walkers are encouraged to check the Sunburst Facebook Page for 

updates on the finish and new course entertainment. Also follow the Sunburst Races blog 

and videos beginning Feb. 15. The Sunburstraces.org website will also be updated with 

news for final race day plans. 

For Michiana Sunburst participants any disappointment in not finishing in the stadium 

may be dissipated knowing that all proceeds from the Sunburst Races directly benefit 

Memorial Children’s Hospital in South Bend. Specifically, says Jeff Dougherty, director of 

special gifts for the Memorial Hospital Foundation, “The funds will go toward purchasing a 

new ambulance for the Children’s Hospital.“ 

The Foundation has already seen an overwhelming response from the business 

community in terms of sponsorship, Jeff said, with Key Bank leading the way as the first 

“presenting sponsor” the 29-year-old race has ever had. 

Goshen Middlebury 

Shipshewana 

See the newly built Pumpkinvine Nature Trail. 

10, 13, 21, 30, 51, 60, 100-mile routes. 

Bicycle to an Amish home for dinner on June 15. 

Visit www.pumpkinvine.org for more information. 

Contact us at rjcarrico1@frontier.com for a brochure. 

Early Spring 

Race Preview 

The Notre Dame Holy Half 

1/2 Marathon & 10K 

•Saturday March 24, Notre Dame campus 

Timing chip timing 2011 turnout 1,200(?) 

Registration/information holyhalf.nd.edu 

Course Half marathon and 10K around Notre Dame campus 

Race director’s note Register early, 1,000-participant cap. 

Entertainment provided by dorms and campus musical 

groups. Food from Jimmy Johns, raffle prizes and more. The 

2012 event benefits Hope Rescue Mission and the St. Joseph 

Public County Library. 

Run, Panther, Run 5K run/walk 

1-mile Family Fun Run 

•Sat. April 14, Potawatomi Park, South Bend, IN 

Timing chip timing 2011 turnout 480 

Registration/information stanthonysb.org/new/run.htm 

Course Out-and-back 5K begins at Potawatomi Park and 

proceeds through IUSB campus. 

Race director’s note This year the 5K race divisions for ages 

over 12 is aligned with Michiana Runners Association 

structure. Early registration discount ends March 20. Run, 

Panther, Run is on the 2012 MRA race circuit schedule. 

Dart for the Arts, 5K run Fitness Walk 

•Sat. April 14, Lerner Theatre, Elkhart, IN 

Timing chip timing 2011 turnout 300 

Registration/information dartforthearts.org 

Course Run or walk this flat, fast and fun course from the 

new Lerner Theater, down Main Street, once around 

Wellfield Gardens and back. 

Race director’s note Register before April 1 for early 

discount. Short-sleeve tech shirt and awards for top three 

female/male 5K winners. Proceeds benefit Premier Arts, the 

theater company behind the performances at the Lerner. 

Sunburst Gives Five Star its Spring 

• It’s a nine-week 

corporate wellness 

program that leads 

up to the Sunburst 

5K run or walk 

on June 2. • It’s a 

fund-raiser for Five 

Star Life programs 

throughout 

Michiana. • It’s a 

chance to be a hero. 

“We call it a 

win-win-win,” says 

Seth Maust of Five 

Star Life, a program 

helping to transform 

Michiana middle 

school students’ attitudes, 

grades and 

behavior. 

This past fall, 

motivated by obesity and poor health 

among middle school students, the Five 

Star Fitness program was launched in five 

schools and will culminate for all with a 

2012 Sunburst run. 

“We love to create big events to celebrate,” 

Seth said. “We saw Sunburst as a 

perfect fit to give these kids the opportunity 

to run the first 5K of their lives.” They also 

saw a perfect fit for companies that want to 

be a part of transforming lives, but whose 

employees don’t have the time. “They can, 

however, run one race with our kids – side 

by side -- and know they are helping a child 

achieve a huge goal,” Seth said. (And just 

maybe vice versa!) 

The Five Star Challenge is looking for 

30 different corporate sponsors and limitless 

employees who will run together with 

the students. It’s a win for the company 

because Five Star provides a nine-week 

wellness program designed to improve 

culture and build camaraderie. It’s a win for 

employees because they are given the tools 

and incentive to improve their health while 

being part of Team Five Star. Finally, it’s a 

win for Five Star students who will succeed 

in achieving a significant goal while learning 

about physical fitness and enjoying it in 

The Five Star Challenge is looking for 30 different sponsors and limitless 

employees who will run together with students training for their 

first 5K at this year’s Sunburst. 

a community celebration. 

Five Star Life programs serve 1,900 students 

in Michiana. Demand for the Five Star 

model has boomed in Northern Indiana 

with eight school corporation partnerships, 

including 13 middle schools, four colleges, 

15 churches, four foundations, 10 corporations 

and 300 volunteers. As part of the Five 

Star Fitness Challenge, each employee’s 

participation will fund one student in Five 

Star for one year, Seth said. 

“The reason there are kids in our society 

who are losing is because they don’t care 

about life. Five Star inspires students to care 

about their future, grades, attitudes, and 

relationships by teaching them they have 

power to choose their destiny one step and 

day at a time.” The 24 week after-school 

program has been so popular with students 

(and encouraging parents) that this 

past school year more than 650 interested 

students had to be turned away. 

Five Star volunteers and coaches are 

driven by the fact that while you can’t 

change a life over night, you can change it. 

For more information on the Five Star Sunburst 

Challenge and on Five Star Life, call 574.266.4038 or 

e-mail kstrukel@fivestarlife.org or visit 

fivestarlife.org. 

Running w/ the Rev 

Is it cold, dark and 

gloomy enough yet? 

As another dreaded 

Michiana winter 

tightens its icy grip on 

us, I am reminded of 

how much I need to 

see the light. 

Several years ago, when I was 

pastor of Sacred Heart Parish in the 

crypt church at Notre Dame, a 

parishioner visited the presbytery 

office to deliver a special gift. I was 

delighted to see a full spectrum light 

box along with a timing box attachment. 

I thanked him, saying “This is not 

only a gift to me, but a gift to the entire 

parish!” He replied, “Yes, I know Father. 

We’ve seen you in February before.” 

Although my aging runner’s body 

and mind have not adopted photosynthesis 

as a method of energy 

production. From November to April 

my usual response to a dose of Michiana 

perma-cloud is to feel like I have 

fallen into a deep, dark place where I 

have lost my way and simply don’t 

have the energy to move on. 

It is then when SAD (seasonal affective 

disorder)ness is at its worst and I 

most need to race and play in 

Michiana. From the St. Nick Six to the 

Rum Village Winter Fun Runs (with a 

Maui Oceanfront Half Marathon thrown 

in for maximum relief!), I continue to 

live to run and run to live. Seasonal 

running misery loves company and 

sharing the light with other runners 

really helps me through. 

On the coldest, wettest or iciest 

days, I am grateful for access to the 

Rev. John Patrick Riley, CSC 

Thy Word is a Lamp Unto my Feet and a Light Unto My Path 

indoor track at Notre Dame’s Loftus 

Center, but otherwise I still prefer to run 

and walk outdoors, especially in the rare 

times that the sun is shining. When I 

absolutely have to run early, in the dark, 

a headlamp and small hand-held flashlight 

are welcome accessories. I dress 

in layers, wear a variety of pullover hats 

and gloves or mittens, heavier socks 

and, when necessary, carbide studded 

attachments to my running shoes. At 

my age I don’t bounce back up when I 

fall, I break! 

But even more than the light of 

the sun, indoor lamps, headlamp and 

flashlight, I rely every winter on an 

inner light of faith and hope. So far, no 

winter, no matter how long or nasty, has 

held on permanently. My reading and 

meditation on the word of God is indispensable 

cross training for the spirit at 

this time. Once the season has moved 

through its cycle, the sun rises earlier 

and higher in the sky and the welcome 

relief of another spring renews my 

energy and everyday love of moving 

forward outdoors. Adding some 

swimming, stationary cycling, 

rowing and a variety of strengthtraining 

routines has kept me from 

completely regressing in a dark time of 

reduced mileage and intensity. Now I’m 

ready to slowly build up to the prime 

time of summer and autumn. 

My prayer for all of you this winter 

is that you are able to spend sufficient 

time and attention with the light outside 

and inside of you so that every season 

of the year may be a more blessed 

time of racing and playing in Michiana. 

Or, as an old Yogi Tea bag tag put it: 

“See the light. Be the light!” 

Also visit: www.amishcountry.org and www.backroads.org 

Fuel Your Sole 

5K run/2K kids run 

Ox Bow County Park 

May 21, 2012 

Now taking donations 

to buy helmets for 

Bike Safety lessons 

for elementary 

students this spring. 

Contact Judy Lee at 

JudyALee@ 

embarkmail.com 

learn more at: tritriplethreat.com 

B I K E M I C H I A N A . C O M





Pass the Salt . . . maybe 

By Amy Kuiste 

Level 1 USAT Coach, triathlete 

Sodium is a necessary element for 

normal body functioning. 

We know it as one of the 

electrolytes for day-to-day 

activities, not just exercise. 

The question about sodium 

comes into play when we 

try to figure out how much 

sodium we actually need and how this 

changes when exercise is involved. 

First, let’s look at the difference 

between sodium and salt. Salt contains 

sodium. The daily recommendation of 

sodium intake for adults is 2,400 

milligrams. One teaspoon of salt is equal 

to 2,400 milligrams of sodium. FDA 

labels list grams/milligrams of sodium 

contained in foods. Sodium is actually a 

chemical element and is essential for 

human nutrition. Salt contains sodium 

and chlorine and when it is ingested a 

reaction occurs. This reaction makes 

the sodium available to be used by your 

body. Sodium helps regulate fluids in 

our body. It enables the body to hold 

onto water for hydration purposes. It 

helps transmit nerve impulses; it maintains 

necessary hydration levels in/outside 

of cells; and it has an effect on blood 

pressure. 

What does this mean for active 

adults? Sodium intake should be 

individually determined and likely to be 

more necessary for workouts greater than 

three hours. Sweat rate and sodium content 

of sweat is different for each person 

thus demonstrating the need for individual 

consideration. We also know intake 

needs will vary on hot and humid days vs. 

cooler days and even with the intensity 

of the workout/exercise. You will find lots 

of research out there discussing the need 

for sodium in our daily diets, but not 

likely anything that will tell you precisely 

what should be taken in. Most literature 

discusses sodium needs for adults. There 

are articles discussing the use of sodium 

tablets as well as using sports drinks that 

contain sodium to help with fluid/sodium 

replacement, but again, the amounts 

needed are individually determined 

based on sweat loss. 

The average person sweats 0.8-1.4 

liters (27.4-47.30z) per hour and sweat 

may contain 2.25-3.4 grams of salt per 

liter. Heavy training in heat and humidity 

To help determine your need for fluid 

and sodium replacement needs, 

try a sweat calculator 

triharder.com/THM_SwRate.aspx 

could see a sweat loss of 2 to 4 liters of 

fluid. This information helps ready us for 

the next step of determining what our 

needs may be. 

Determining sodium intake needs 

One of the ways we can determine 

our sweat loss and help determine our 

sodium needs is through a sweat test. 

This is done by weighing in before and 

after exercise. From this we can determine 

a baseline of how much fluid and 

sodium we may need to replace during 

our training and for recovery. Try using 

a sweat calculator (triharder.com/THM_ 

SwRate) to help you determine your need 

for fluid and sodium replacement. 

What stands out in most is the 

importance in recognizing each person 

has different needs for fluid and sodium 

intake during exercise. 

Persons who may need sodium supplementation 

fall into three categories: 

• endurance athletes training for 

three-plus hours per workout; 

• slower or first-time endurance 

athletes who maybe out on the 

race courses in hot/humid weather 

for longer periods of time; and 

• heavy sweaters. 

There is an enormous amount of 

literature available offering guidelines 

and suggested recommendations of what 

we should take in on a daily basis and 

possible needs for the endurance athlete. 

Determining what our individual needs 

are should be accomplished through trial 

in training and not through guessing. 

Don’t let guessing ruin your training 

or racing! 

Helmets Wanted! 

Spring Bike Safety Classes 

Bike Michiana Coalition 

and Michiana Bike 

Association will once 

again offer Bike Safety classes to 

South Bend elementary children in 

the spring. The number of classes and 

children reached will be based on 

donations made for the purchase of 

helmets given free to each participant. 

To donate or volunteer contact Judy Lee: 

JudyALee@embarqmail.com 

GENUINE NEIGHBORHOOD SHOPPE 

7225 Heritage Square Drive #242 

S.R 23 & Gumwood 

Granger, IN 46530 

574.217.8650 

www.jakesonthesquare.com 

• Triathlon Symposium 

Feb. 25 / 9am – Noon 

Fitness Forum, Plymouth, IN 

Considering a triathlon? Wanting 

to improve your disciplines and 

transitions? SpinZone Cycling is 

sponsoring a triathlon symposium at 

Fitness Forum, Plymouth, IN on Feb. 25. 

Speakers include USAT coaches, Ironman 

athletes and experts in the field who will 

present on: The Run; The Bike; the Swim; 

Transition/Common Mistakes; Metabolism/ 

Nutrition; Specifics of Training for Women; 

Racing “Heavy Duty” – Athena and Clydesdale; 

Training Plans and Coaching for 

Sprints and Beyond. 

• Fitness Forum, 2855 Miller Drive, 

Plymouth IN or call 574.936.2333; 

• SpinZone Cycling in Granger, 

spinzonecycling.com. 

Participants receive a registration 

discount for the May 19 TriAncilla sprint 

triathlon. Food, drinks and door prizes. 

• Early Spring Bike Swap Meet 

March 18 / Noon - 3pm 

Pinhook Park Pavilion, South Bend 

The annual Bicycle Swap Meet 

sponsored by the Michiana Bicycle 

Association (MBA) and Northern Indiana 

Mountain Bike Association (NIMBA) will 

• ENDURANCE ATHLETES 

Wanted! 

MBA students working with Memorial 

BrainWorks on Innovation Design want to 

pick your brain! We want you if: 

• you are between the ages of 45 – 65 

• consider yourself a regular daily 

athlete, competitive athlete up to and 

including an extreme athlete. 

be Sunday, March 18 this year at 

Pinhook Park Pavilion, 2801 Riverside 

Drive, South Bend. 

There is no charge for buyers or 

sellers. Bring bicycles and bicycle 

accessories to sell or trade. Tables will 

be provided. Some of the area bike 

shops will also be there with excellent 

pre-season bargains. The pavilion will be 

unlocked at 11 AM for vendors to setup. 

The swap meet will run from 12 noon 

until 2:30 PM. More info at: 

mbabike.com/swap 

• Morningstar Fun Runs a Hit 

Riley High School cross country team 

members (from left) Matt Waweru, Alex 

Wieczorek, Rachel Titus and Steven Siade 

called out times and welcomed finishers at 

the Jan. 28 Morningstar Fun Run, Rum Village. 

Ryan Greutman won the snowy, hilly 

five-mile South Bend Parks & Rec. event 

with a finishing time of 27:53. 

Email your age, contact information and a little about your 

Time2Train 

10-week Running Class for Beginners 

Sunburst Races are Saturday, June 2. That’s only 3 months away. 

Are you ready? The Time2Train class prepares you for your first 

Sunburst 5K or can help you improve your previous time. 

What will you get out of the program? 

• Training for running your first 5K race 

• Proper running technique and attire 

• Proper nutrition for training and race day 

• Knowledge of race day preparations 

• Group support and encouragement 

• Guidance from a certified running coach 

The class meets every Tuesday and Thursday at 5:30 p.m. 

at Memorial Health & Lifestyle Center starting March 27. 

Cost is $59 for members and $79 for non-members. Register 

at the Health & Lifestyle Center Fitness Desk or contact 

Sarah at SBenjamin@memorialsb.org. 

athletics to brainworks@memorialsb.org. MBA 

students will contact volunteers. Time commitment is about 

sweet treats… & good eats... 

Serving fresh made 

Soups, Salads and Sandwiches. 

www.IndulgencePastryShop.com 

follow us on ... 

two hours and students can often come to the volunteer for 

the interview. 

www.HealthandLifestyleCenter.org 

574-647-2653 

111 W. Jefferson • Third Floor • South Bend, IN 46601

Page 8 February-March 2012 

Page 9 February-March 2012 

rUNNING/ 

walking 

February 

2/12 –Winter Fun Run 7.4 mi. 2-person 

team “Hokum Karem Prediction Run” 

Ox Bow County Park, Goshen, IN 

e-mail: information@2rrc.org 

March 

3/11 –2RRC 3rd Anniversary 

Mystery Run 


2rrc.org 

3/24 –Holy Half Marathon and 10K 

University of Notre Dame campus 

holyhalf.nd.edu 

April 

“Win as if you were used to it, lose as if you enjoy it for a change.” 

Ralph Waldo Emerson 

4/14 –Run Panther Run 5K run/walk 

Potawatomi Park, South Bend, IN 

stanthonysb.org/new/run.htm 

4/14 –Dart for the Arts, 5K run 

Fitness walk 

Lerner Theatre, Elkhart, IN 

dartforthearts.org 

4/21–Fuel Your Sole 

5K run, 2K kids run 


2rrc.org 

4/28 –Susan G. Komen Race for the Cure 

Coveleski Stadium, South Bend, IN 

komennorthernindiana.org 

4/28 –Potato Creek Trail Runs 

Potato Creek State Park, Lakeville, IN 

pctrailruns.blogspot.com 

4/29 –Fr. Ted’s 10K, 5K run, 1-mile walk 

University of Notre Dame Campus 

upwardbound.nd.edu 

May 

5/13 –Penn Run for Education 

5K run/1-mile walk 

Penn High School, Mishawaka, IN 

phmef.org 

5/19 –Ribbon of Hope 5K run/walk 

Island Park, Elkhart, IN 

ribbonofhope.org 

5/20 –Granger Paths 5K run/walk 

Harris Township Library, Granger, IN 

grangerpaths.org 

5/26 –Two Rivers Meet, 5K, 10K, 15K 

Downtown, Elkhart, IN 

stonesouppromotions.com 

June 

6/2 –Sunburst Race, marathon, 1/2 

marathon, 10K/5K runs, 5K walk 

Football Hall of Fame to Notre Dame 

South Bend, IN 

sunburstraces.org 

6/10 –Northern Lakes Festival 5K run 

Winona Lake, Winona Lake 

lakesfestival.org 

6/16 –Spud Run 5K, 1-mile fun run 

North Liberty, IN 

tri3sports.com 

6/16 –Courthouse Classic 5K, 

1-mile fun run 

LaGrange, IN 

courthouseclassic.com 

6/16 –Embrace the Pace 5K 

Goshen, IN 

ecdssg.org 

6/23 –Mishawaka Summerfest 5K 

Mishawaka High School, Mishawaka, IN 

mishawaka.in.gov 

6/30 –Ta Ta Trot 5K, 10K 

Plymouth, IN 

plymouthounceofprevention.org 

6/26 –Morningstar Fun Run, 

4-mile, 1.4-mile run (6:30pm start) 

Rum Village Park, South Bend, IN 

sbpark.org 

July 

7/7 – Firecracker 5K 

Winona Lake, Warsaw, IN 

winonalake.net 

7/17 – Morningstar Fun Run 

3-mile, 1.2-mile runs (6:30pm start) 

Rum Village, South Bend, IN 

sbpark.org 

7/28 – Steve’s Run, 5K, 10K runs 

Downtown Dowagiac, MI 

swmich.edu/fireup/stevesrun 

7/21 – Rob Melton Legacy Invitational 

5K, 10K runs; 3K Stud Run; 1-mile walk 

George Wilson Park, Mishawaka, IN 

racemyplanet.com/ 

7/31 – Morningstar Fun Run Relay, 

Two-person 4-mile relay (6:30pm start) 

Rum Village Park, South Bend, IN 

sbpark.org 

August 

8/4 – Logan’s Run, 5K, 10K runs 

University of Notre Dame Campus 

runwithlogan.org 

8/11 – Middlebury 10K, 

Middlebury, IN 

middleburyfestivals.com 

September 

9/3 – Blueberry Stomp, 15K, 5K, 1-mile 

Plymouth, IN 

blueberryfestival.org 

9/15 – Mash the Creek Trail Races 

10K, 5K runs 

Potato Creek State Park, North Liberty, IN 

mashthecreek.com 

9/15 – Nappanee Apple Festival, half 

marathon, 5k 

Nappanee, IN 

nappaneeapplefestival.org 

9/22 – Key Bank Salmon Chase 

10K, 5K, family walk 

Downtown South Bend, IN 

salmonchase.org 

9/22 – Run for Relief 5K 

Elkhart County Fairgrounds, Goshen, IN 

mennonitesale.org 

9/22 – Kilometers for Cam 5K run/walk, 

3K fun walk 

Silver Beach, St. Joseph, MI 

iamcam.org 

9/29 – Fall Frolic, 10K, 5K, 2K 

The Montessori Academy-Edison Lakes 

Mishawaka, IN 

tma-el.org 

October 

10/20 – St. Pat’s 24-Hour Race 

6-, 12-, 24-hour runs 

St. Patrick’s County Park, South Bend, IN 

stpats24hour.com 

10/27 – Frightening 5K & 

Haunted Hilly Half 

Loveway Stables, Middlebury, IN 


November 

11/4 – 3rd Annual Ox Bow Tower Run 

5K run, 1-mile fun run 


2rrc.org 

11/10 – Race to Save Lives 

10K, 5K, 1-mile walk/run 

Seitz Park, South Bend, IN 

uhs-in.org 

11/22 – Thanksgiving Day Run 10K, 5K 

Niles YMCA, Niles, MI 

nb-ymca.org 

11/22 – Turkey Stampede 

10K, 5K run/walk 

McNaughton Park, Niles, MI 


December 

12/1 – St. Nick 6, 6K run 

St. Joseph School, South Bend, IN 

stjoeparish.com 

Biking 

May 

5/20 –Bike the Bend 

South Bend, IN 

bikethebend.com 

5/21 - 25 –Bike to Work Week 

South Bend, Mishawaka, Granger, IN; 

Niles, MI 

michianabiketowork.org 

June 

6/2 –Wheels of Compassion Bike Ride, 

12-, 29, 43-, or 64-mile rides 

Goshen, IN 

chhclinics.org 

6/10 –NIMBA Franke Park Cross Country 

Fort Wayne, IN 

nimbaseries.org 

6/10 –Mountain Bike Time Trials 

Winona Lake Trails, Winona Lake 


6/ 16-17 –ProForm/Spin Zone Criterium, 

2-day competition 

Howard Park/Downtown, South Bend, IN 

truesport.com 

6/ 16 –Pumpkinvine Bike Ride 

Goshen, Shipshewana, IN 

pumpkinvine.org 

July 

7/1 –NIMBA Potato Creek Time Trial 



7/22 –NIMBA Imagination Glen, 

Cross Country 

Portage, IN 


7/16 –South Bend Lion’s Club Ride for 

Sight, distance and kids ride 


southbendlionsclub.org 

August 

8/3-5 –Amishland & Lakes Ride 

3-day tour, multiple distances 

Howe, IN 

amishlandlakes.com 

8/19 –NIMBA Winona Lake Trail, Cross 

Country 

Warsaw, IN 


8/25 –Tour de LaPorte 

LaPorte, IN 

tourdelaporte.org 

September 

9/2 –NIMBA Bluhm County Park, 

Time Trial 

Westville, IN 


9/3-5 –Bike Michiana for Hospice 


bikemichianaforhospice.org 

9/9 –NIMBA Bendix Woods County Park, 

Time Trial 

New Carlisle, IN 


9/30 –Applecider Century Ride 

Three Oaks, MI 

applecidercentury.com 

10/7 –NIMBA Potato Creek State Park, 

Cross Country and Series Finale 



triathlon/ 

duathlon/ 

Swim 

May 

5/19 –TriAncilla sprint triathlon 

500-yd. swim; 11-mile bike; 3.1-mile run 

Plymouth, IN 

ancilla.edu 

June 

6/2 –Ideal Beach Triathlon 

400-yd swim; 17.1-mil bike; 3.1-mi. run 

Elkhart, IN 


6/9 –Warsaw Aqua Mile (swim) 

Center Lake Park, Warsaw, IN 


TBD –Three Rivers Triahtlon/Duathlon 

Three Rivers, MI, aquamantriusa@yahoo.com 

6/23 –Mideast Sprint Championship 

Triathlon; 

Winona Lake Park, Warsaw, IN 

warsawoptimist.org 

TBD –Princess City Youth Triathlon 

Merrifield Park, Mishawaka, IN 

mishawaka.in.gov 

July 

7/28 –Kid’s Triathlon 

25/50- yard swim; 1.3-mile bike; .5-mi. run 

Potawatomi Park, South Bend, IN 

sbpark.org 

August 

8/4 –Eagle Lake Triathlon 

Short Course 200-yd swim; 6.9-mi. bike; 

1.4-mi. run 

Long Course 800-yd swim;17.1-mi. bike; 

5.1-mi. run 

Edwardsburg, MI 

eaglelaketri.com 

August 

9/30 –Niles Tri and Duathlon 

Olympic 1.5K swim, 40K bike; 10K run 

Sprint 200-yd swim, 13.2K bike, 2.5K run 

Duathlon 5K run, 40K bike, 10K run 

Niles, MI 

triniles.com 

adventure 

June 

6/9 –Adventure Race 

Center Lake Park, Warsaw, IN 


TBD –Paddlefest 2012 

St. Patrick’s County Park 

paddlefest.org 

July 

7/22 –Du-Like-A-Dog- Duathlon 

Multiple Races 

Potato Creek State Park, North Liberty, IN 

spinzonecycling.com 

7/28 –Urban Adventure Games 


urbanadventuregames.com 

August 

9/3-4 –On the River Fest 


ontheriverfest.com 

thank you! 

In an effort to make the RPM race/ 

event calendar as comprehensive and 

accurate as possible, RPM uses the 

following groups’ online calendars 

that serve as a great resource to us 

all. Please refer to these calendars for 

sport-specific listings as well as for 

events outside Michiana borders. 

Michiana Runners Association 

michianarunners.org 

Two Rivers Running Club 

2rrc.org 

Metro Run & Walk 

michianarunning.com 

Kosciousko Runners’ Association 

runkra.com 

Bike Michiana Coalition 

bikemichiana.org 

Triple Threat 

tritriplethreat.com 

Spin Zone Cycling 

spinzonecycling.com 

michiana 

race directors 

Have a race / event / 

correction to include in 

this listing? 

Contact 

Jan Spalding 

raceplaymichiana@sbcglobal.net 

574.220.7771





Staying Safe While Playing and Training in the Cold 

Friends of Granger Paths Moves with Bricks, 5k Run/Walk and Family Run 

By LINDA MANSFIELD, MD 

Memorial Sports Medicine Institute 

As winter hits, many take their exercise 

regimens inside to avoid the cold. 

However, there are those who choose 

to brave the elements to continue their 

training. Also, there are some sports that 

only occur in the cold of winter such as 

skiing and snowboarding. This presents a 

risk for cold-weather environmental injuries 

like frostbite and hypothermia. 

Frostbite occurs due to freezing of 

tissues when exposed to temperature 

below the freezing point of skin. 

Hypothermia is an abnormally low core 

temperature and is the more life-threatening 

condition. 

Early signs and symptoms of frostbite 

are burning, numbness, tingling or itching 

in the affected area. The areas also appear 

frozen and white. As the injury progresses 

to deeper tissues, sensation eventually 

becomes completely lost. Swelling and 

blistering of the skin appear on white or 

yellowish skin. If rewarmed, the areas 

often appear bluish. If not rewarmed in 

a timely manner the skin may eventually 

appear blackened and dead. If you find 

yourself or someone else experiencing 

these symptoms, here are some important 

principles in initial treatment of frostbite: 

• move to a warm area as quickly as possible 

to prevent further heat loss 

-evaluate for hypothermia because, as 

mentioned earlier, this can be life-threatening 

• elevate the affected areas to prevent 

further swelling and restriction of blood 

flow 

• remove wet or restrictive clothing 

• avoid rubbing the areas (this causes 

greater tissue damage) 

• avoid walking on frostbitten feet 

• never rewarm an area if there is a 

chance that it will refreeze as this causes 

more harm 

• If frostbite is suspected medical treatment 

should be sought. 

Hypothermia symptoms usually begin 

to occur when core temperature drops 

below 95 degrees Fahrenheit. People 

at greater risk for hypothermia include 

the very young, the elderly and people 

who are dehydrated or have low blood 

sugars. Symptom progression is as follows: 

shivering; confusion; loss of fine 

motor control; difficulty speaking and 

sleepiness; coma; heart arrhythmias; and 

death. General field treatment principles 

for hypothermia include: 

• core re-warming is the objective of 

treatment 

• this should occur slowly to prevent “rewarming” 

shock 

• move the victim out of the cold, remove 

wet clothing and wrap in dry blankets 

• if the victim is able to drink give warm 

fluids, but avoid caffeinated or alcoholic 

beverages 

• radiant heat (in the form of water 

bottles, heat lamps, etc.) may be helpful, 

but the skin should never be rubbed as 

this may incur more tissue damage. 

The Best Approach is Prevention 

When participating in outdoor cold 

weather activities it is best to dress in 

thin layers with the innermost layer being 

made of a material able to wick perspiration 

away from the body. Head and 

Matt Lucas and son Owen follow winter rules on a 

chilly day at Swiss Valley – dressed in layers with 

the innermost layer made of a moisture wicking 

material; head and hands covered to retain heat. 

hand coverage helps the body to retain 

most heat. An extra set of dry clothing 

is always a good idea. In addition it is 

helpful to have someone with you when 

participating in outdoor training or other 

activities. Lastly, in order to maintain core 

temperatures better, remember to stay 

well hydrated with an adequate glucose 

supply (warm sports drinks are a good 

way to accomplish this.) 

So bundle up, or rather layer up, and 

get out and enjoy the beautiful winter 

weather of Michiana! 

Get out of the Basement! 

Spend this Winter Training at 

Get on the CompuTrainer 

Outpost CompuTrainer Center 

Road this Winter 

By Jennifer Swisher-Carroll 

Friends of Granger Paths volunteer 

The dream for a healthier, more united 

Granger began in 2004 when a group 

of concerned citizens met with County 

Councilman Dale Devon to 

discuss community improvements. 

Many in the group believed that multiuse 

paths would be a huge asset to the 

Granger community. The paths would 

connect Granger neighborhoods, 

shopping centers, churches and schools 

and would provide safe spaces for 

community members to walk, run and 

bicycle away from the dangers of busy 

roadways. Out of this desire for a safer, 

healthier community, Friends of Granger 

Paths was formed. FGP has been 

working tirelessly to make the construction 

of multi-use paths a reality. Phase 

1A is scheduled to begin in the fall this 

year and will connect Mary Frank and 

Northpoint Elementary Schools with the 

Harris Township Library, a church and the 

Granger Station Shopping Center. 

On Dec. 14, 2011, Friends of Granger 

Paths 

hosted an 

informational 

meeting 

at Northpoint 

Elementary 

School. 

The purpose 

of 

the meeting was to clear up misconceptions 

and concerns that some residents 

had about multi-use. More than 250 

Granger residents attended. FGP stressed 

the many ways that multi-use paths 

would benefit the community, 

including safety, increased property 

values and connection to the community. 

Since the multi-use paths will be set apart 

from busy roadways, those who use the 

paths will be safely away from the flow 

of traffic. 

Some 

residents 

were 

concerned 

that multiuse 

paths 

would 

negatively 

impact 

property 

values in the area. However, studies have 

shown that creating community-wide 

multi-use paths and greenways often 

raises property values. 

In a 2000 survey, the National 

Association of Realtors and the National 

Association of Homebuilders ranked 

multi-use trails second among 18 

factors influencing the marketability 

of a property. 

To increase awareness, Friends of 

Granger Paths will host its seventh annual 

5K Run/Walk and 1-Mile Family Fun Run/ 

Walk at 9am on May 20. Each participant 

will be eligible to win one of many great 

• Community members can help support multi-use paths in Granger 

by buying a brick that will fund the first phase of construction. The 

bricks will be embedded in the walking path through a landscaped 

area at the corner of Cherry and Adams Road. Bricks can be purchased 

at several different sponsor levels. 

• Visit grangerpaths.org for more information on the project or 

to purchase a brick. Contact Diana Snyder, 574-298-5448, for more 

information. 

Granger Paths 

5K Run/Walk 

1-Mile Family Run 

Sunday, May 20 

9am start 

Harris Township Library 

For more information e-mail: 

Macruns26@sbcglobal.net 

or Visit FitStop in Granger 

Raising funds for 

multi-use paths 

in Granger 

giveaways provided by local businesses. 

Race Director Andy McGrail hopes that 

the proceeds from this event will complete 

the funding of Adams Road Phase 

1A and give FGP a good start for the 

funding of future phases of multi-use 

paths. For more information or to sign up 

for the event, contact Andy at: 

macruns26@sbcglobal.net or visit Fit Stop 

in Granger, 13160 State Road 23. 

Join us on our 

MRA Group Runs 

michianarunners.org 

T e c h n i c a l Cl o t h i n g, Shoes a n d Ac c e s s o r i e s 

3522 N. Grape Road, Mishawaka 

574.257.7867 

michianarunning.com 

8 Station CompuTrainer Center 

Power, Stamina and Endurance 

Then hit the road like never before with incredible increased 

Tuesdays 6pm 

The Outpost CompuTrainer 

Center represents the absolute 

Classes “State of every the Art” Tuesday, in cycling Thursday Thursdays and Saturday 6 & 8pm 

training. The bottom 574.259.1000 

line is 

Saturdays 9am 

CompuTrainer outpostsports.com increases your for details 

cycling power 36025-15% N. Grape and Road, your Mishawaka speed by 1 to 2 MPG 

over a 40k Time Trial! Whatever your starting point is, 

you will improve significantly, Guaranteed! 

ck Website 

sses 

$15 per Session 

OR 

The Fastest Growing Nutrition Store in the Country! 

Save 22% of your next purchase! 

Offer valid only on Complete Nutrition Products. 

Find us in the University Park Mall next to Men’s Warehouse. Or call 574.271.6020 

Riverwalk Associates welcomes 

Donna Germain Voor, lcsw 

Outpatient Psychotherapy 

Currently taking new referrals. 

Call 574.258.6300 for an appointment 

53700 Generations Drive, Suite 200 

South Bend, IN 46635 

Riverwalk Associates is a group of independent mental health practitioners.



Compton Family Ice Arena Inviting to All 

The fact that 351 skaters showed up 

at the Compton Family Ice Arena the day 

after Christmas is important to programming 

director Mike McNeill and his staff. 

What was really important that day, and 

every day, was that their guests felt welcome. 

“It’s a wonderful facility and we want 

to be sure students, local hockey programs 

and the public have a good experience 

when they come,” Mike said. From 

elite youth hockey competitions right 

down to providing staff to help people 

on and off the ice, the goal is to provide 

the gamut of skating opportunities to all 

levels. 

“As a campus building, we have the 

benefit of our doors being open to the 

public. So when people do come, we want 

them to feel welcome.” 

While the building and personal service 

are state-of-the-art, reasonable prices 

make it just plain fun: students, $5, adults, 

$7, with a $3 skate rental fee if needed. 

The public skating schedule works around 

the Notre Dame hockey team’s game 

schedule, but typically offers public skating 

four times on the weekend and once 

daily during the week: 

J U LY 302011 

get out! 

Notre Dame cheerleaders join kids on the ice during a special program at the Compton Family Ice 

Arena on the University of Notre Dame’s campus. 

“As a campus building, we have the benefit of our doors being 

open to the public. So when people do come, we want them to 

feel welcome.” 

Mike McNeill, Programming Director Compton Family Ice Arena 

Friday nights 7:00 to 8:50pm 

Saturday 2 to 3:50pm; 7pm to 8:50 

Sunday 2pm – 3:50 

Monday through Friday from noon to 

1:20pm 

During the week students and faculty are 

free and the cost is $4 for public skating. 

Also during the week both sheets are 

open, one dedicated to public skate and 

another for senior/adult drop-in hockey. 

Do remember public skate times may 

need to be changed due to tournaments 

and the Notre Dame hockey team schedule. 

Always check the comptonice.nd.edu 

website for daily updates. 

Learn to Skate programs for both 

figure skating and hockey are offered for 

any age child. 

A boon for the community is that with the 

additional ice, there is potential to host 

larger tournaments in conjunction with 

the Ice Box. 

“We have more indoor ice, and that 

7.28.12 

CFIA Public skate 

Friday nights 7 - 8:50pm 

Saturday 2 - 3:50pm; 7pm - 8:50 

Sunday 2pm – 3:50 

Monday - Friday from noon - 1:20pm 

Check the comptonice.nd.edu website to 

confirm public skating times due to ND games. 

$5 Students 

$7 Adults 

$3 skate rental 

means more teams from more areas, and 

ultimately more revenue for the area restaurants, 

hotels and shops these visitors 

will use,” said Mike. He also has his eye on 

bringing a national tournament here. 

“With four sheets (of ice) we can host a 

48-team tournament which would run 

from a Wednesday to Sunday—all good 

news for area businesses.” 

On April 15, the Indiana Ice, the 

Indianapolis-based U.S. Hockey League 

Junior team (USHL) will host its “home” 

game here. This will be a fun event for 

spectators as well as youth hockey players 

who set their sights on making this 

league which feeds Division I recruiting, 

Mike said. 

So GET OUT! And use this great 

new facility. And go ahead, get hooked, 

because public skating will be available 

through the spring and summer. 

Two-week FREE trial. Anytime. 

IRISHSWIMMING.ORG 

Take Me Out to the 

Batting Cages 

• Get the bat out now if you 

want to hit lights out later. 

“You become a better baseball 

player through your off-season work,” 

says Joel Reinbold, co-owner of The 

School of Hard Knocks, an indoor 

baseball and softball hitting facility in 

Mishawaka. “It is a game of repetition. 

You just can’t pick up a bat in late 

March and expect to have your swing 

where it needs to be.” 

Joel, a former Mississippi College 

player, a Penn High School baseball 

coach and head groundskeeper for 

Coveleski Stadium, sees no exceptions: 

“It’s all about getting in those 

reps in order to develop the muscle 

memory you need to take into the 

games.” Use these winter months to 

polish up and learn how to execute, 

he says. 

At younger ages, the reps are 

important just for seeing the ball, Joel 

says, though you can’t count on too 

much correlation to actual hitting of 

the ball. Middle schoolers and early 

teens should really begin swinging 

a minimum of two times a week and 

begin to focus on hand placement 

and body position. 

At the higher levels of the game 

seeing the ball well and body/hand 

positioning all begin to work toward 

establishing power and placement. 

And really, he says, the older you are 

the more important it is to put that 

time in year-round. 

“It is hard to build if you are just 

See HITTING Page 16 



TV’s “The Biggest Loser” Contestant Inspires Local Challengers 

It is a bit amazing to think that of the 

250,000 people who apply to be on NBC’s 

The Biggest Loser each season, Valparaiso 

native Courtney Crozier made the final 50, 

the show, and ultimately stayed on to week 

14 before being eliminated. 

“I actually started as the biggest girl 

on the show. But I let that fuel my fire,” said 

Courtney to a gym-full of Memorial Health 

& Lifestyle Biggest Loser participants. “I was 

going to outdo those girls who were 70 

pounds less than me.” And outdo she did. 

As Courtney revealed her story she fueled 

the motivation for the record number of 

Biggest Loser participants in H&LC’s annual 

team weight-loss challenge. 

What the vibrant 23-year-old most 

wanted her audience to know was not what 

Jillian Michaels said to her or how incredibly 

difficult the workouts were, rather, her 

story before the show—the mental journey 

which, in TV terms, began in Season 7. 

“I was pretty happy for a 435-pound girl. 

Yes, I had let food control my life, but it felt 

normal.” She was happy, but without hope 

or caring anymore. Friends started telling 

her she should watch the show. 

“I hated it. I was the girl who never 

wanted to admit I was fat.” But she watched 

it and got hooked, “eating my foot-long 

sub and watching the show every Tuesday 

night.” It didn’t take long for Courtney to 

become a self-proclaimed “chubby chaser”, 

There’s nothing like a group of firefighters 

to spark the motivation of getting 

fit. For the Osceola volunteer fire department 

it took encouragement from one of 

their youngest members, a flexible but 

educational approach, and yes, a little 

money on the table. 

“We needed the change,” said Joe 

Fitzhugh, a 22-year-old volunteer fireman 

for the Osceola department. It was time, 

he decided, to devise the best way to 

motivate himself and fellow volunteers to 

get back in shape – “like a fire department 

should be.” 

“We had heard of the Get Fit 

challenges offered by Complete Nutrition 

and liked the way the 12-week program 

could be customized to our group and 

varying schedules,” Joe said. Adding their 

own twist, each participant threw in $20 

“Live your life one choice at a time because 

even one day at a time can be overwhelming.” 

identifying with the people, following every 

aspect of the show and constantly conversing 

with the contestants via e-mail. One 

contestant sent her a ticket to the season 

finale where Courtney met host Bob Harper. 

He told me: “You are going to be on the 

show some day.” 

She had VIP passes to casting calls but 

was not called back for Seasons 8 or 9. 

“I got sad and really depressed. How 

could I let this show affect me?” On her 21st 

birthday she says she made a split-second 

decision and told her mom it was time to 

make a change. With a goal to lose 250 

pounds, she started by weaning herself off 

the four 44-ounce pops she drank every 

day. She also began to work on her addiction 

to fast food, which she ate three to four 

times a day. Within 45 days she had lost 15 

pounds, “And I felt “great!” she laughed. 

Next, she incorporated The Biggest 

Loser jumpstart book and daily began to 

drink half her weight in water—20 then 50 

more pounds slipped away 

“We love you Courtney,” the Season 

10 casting crew told her, but evidently not 

enough to make the show. 

“I don’t need your show. Don’t call me 

Many of the practices Courtney Crozier used to be successful on The Biggest Loser were 

lessons she had learned on her own. Here are some of her favorites: 

and agreed to add an additional dollar for 

every pound gained during the competition. 

At the end of the challenge, winner 

takes all – out to dinner, that is. 

The group lost 70 pounds in the first 

week, reports Kyle Brownfield, a sales 

representative from the Mishawaka Complete 

Nutrition store. With a weekly weigh 

in, the real emphasis for these men is loss 

in body fat percentage, he said. 

Complete Nutrition, a California-based 

company which sells an extensive line of 

nutritional strength, weight-loss and 

maintenance products, customizes its Get 

Fit Challenge to each group. Representatives 

introduce and write out diet plans, 

suggest exercise schedules and offer 

advice, returning weekly for weigh-ins 

and continued education and motivation. 

“With our high-protein-low-carb diet 

again,” she told them. In the following nine 

months she hit the 100-pound weight-loss 

mark. “I still weighted 330 pounds but I felt 

fabulous. Then, sure enough, they called me 

for Season 11 casting. I hung up on them.” 

But they stayed on Courtney, finally convincing 

her and her partner-to-be mother 

to join the show. 

Courtney ended up a stronghold on 

Season 11. She loved her experience on the 

show but also knew well enough by then 

that “life on the ranch was not normal—that 

weight loss is not all or nothing, that there 

must be balance.” 

But most importantly: “Live your life 

one choice at a time because even one day 

at a time can be overwhelming.” 

Having lost more than 200 pounds 

since 2009 Courtney beams with pride at 

herself. “You have to find out what works for 

you.” She doesn’t weigh herself anymore, 

but continues with a six times per week 

exercise regimen and constantly works to 

control her food addiction. 

Courtney has started a non-profit 

organization called SMYLE which offers preteens 

and teenagers a 12-week program for 

mind, body and spirit. She also has started 

Firefighters use “Get Fit” Challenge to Spark Motivation 

plans, we usually steer away from counting 

calories, stressing that it is more about 

what you put in your body.” Kyle said. 

Some who are taking part in the 

12-week challenge are also using the 

Complete Nutrition products, which they 

receive for 25 percent off. While some 

are sticking to their own cooking, Joe 

has found the change to smoothies and 

supplements makes food choices easier 

and help his motivation. 

“These have been good guys to work 

with because they talk to us on a downto-earth 

level. They have me eating better, 

and once I started eating better I felt better 

throughout the day,” Joe said. 

“Some will meet their goals, others will 

keep going. The 12 weeks offers a good 

chance for all to be successful,” Kyle said. 

Courtney Crozier takes questions after 

her presentation in South Bend at 

Memorial Health & Lifestyle Center. 

her own business, a frozen yogurt shop in 

Valparaiso called “Yo Amazing.” If you stop 

by, take note of the strong emphasis on 

the color aqua—her Biggest Loser team 

color—accented with the other team colors 

of green, orange and purple to honor her 

friends on the show. 

“It is OK to struggle. Every single part of 

the journey is mental. I will be battling this 

for rest of my life but I know it is so much 

more than a number on the scale.” 

• Keep a positive attitude. • Believe in yourself. • Put yourself first. “When you are 

healthy you can help more people.” • Ask for help. “This is huge,” she told her audience 

and encouraged them to start with the trainers in their program. • Don’t compare yourself 

to anyone else. “At 5-foot 7-inches, doctors have told me my ideal body weight is 197 

pounds. You’re not going to find that on a chart!” she laughs. 

• Keep a food journal. • Walk. Walk. Walk. As Jillian told her, “You have to walk to China 

and back to stay in this game.” (And so, building up to 40,000 steps per day, she just may 

have.) • Drink plenty of water—half your weight in ounces, she prescribes. 

• Get an app for your phone to track your progress. 

Joe Fitzhugh (left), a volunteer firefighter in 

Osceola, steps up to the scale to be weighed 

in by Kyle Brownfield , a representative from 

Complete Nutrition in Mishawaka.



C 

M 

Y 

CM 

MY 

CY 

CMY 

K 

echo_logo_with_club_01312011.pdf 1 1/31/11 5:42 PM 



H&LC’s Greg Bennett Takes on the Puzzles 

• After 30 years in the industry, Greg 

Bennett still loves to see new 

technology, learn science-based 

programs and solve his clients’ 

physiological “puzzles” 

“Some things stick, some are a flash 

in the pan.” 

And some,” says registered clinical 

exercise therapist Greg Bennett, “just 

keep circling around.” Take kettlebells. 

They are “hot.” They are “new.” Yet, he 

says, they have been around since the 

18th century. 

For 30 years Greg has analyzed the 

fitness world’s “sticks” and “flashes” as a 

constant pillar at Memorial’s Health & 

Lifestyle Center. Now in his position as 

exercise physiologist and clinical coordinator 

for the club, he continually 

educates himself to stay ahead of the 

curve. And while he has garnered more 

physiology and fitness credentials than 

one business card can hold, he keeps 

adding to his collection, seeing it as his 

job to be ready when Memorial Hospital 

moves in a new direction. 

The education—from nutrition to 

TRX training—is a passion, yes, but in 

this burgeoning industry, it is also job 

security. “Opportunity will knock, but you 

have to be able to open the door,” says 

the aficionado of motivational quotes. 

Wellness coaching and an intense 

year-long credentialing process is Greg’s 

current undertaking. “It’s not just about 

NIMBA-bike.org 

jumping on a bike or doing aerobics 

anymore. It’s about lifestyle and 

behavioral change,” he says, tossing out 

“positive health behavior psychology” as 

the latest wellness lingo. 

“What you appreciate, appreciates,” 

he says. “A wellness coach helps people 

believe in their ability to change—that is 

the crux to lifestyle, weight and behavior 

management.” 

As a personal trainer, Greg wants his 

clients to be successful. So his approach 

is a gradual one because he knows the 

harder you make it the more apt his 

clients are to drop out. “The highest 

correlated thing about success is selfefficacy—you 

must believe in your ability 

MICHIANA ECHO 

E C H O 

E C H O 

SOCCER CLUB 

michianaecho.com 

“It’s very 

rewarding to 

develop a program 

so those people 

can continue 

making progress 

toward their end 

goal, like simply 

lifting a leg on 

their own again, 

or getting back 

to work full time.” 

Greg Bennett 

Clinical Exercise Therapist 

Memorial Health & 

Lifestyle Center 

to do it.” 

Being part of a medically based 

fitness center is integral to Greg’s 

scientific approach to kinisiology. One 

look at the 63-year-old’s powerful 

physique and you know he can 

challenge the most intense, young, 

healthy strength-builder. But these days, 

Greg has a special bent toward helping 

members with issues, or “puzzle solving” 

as he calls it. 

H&LC’s clinical therapeutic members 

come to the club for rehab, often after a 

stroke, heart attack, surgery or accident. 

Most are no longer monitored by a 

doctor so Greg will learn about their 

medications and health histories before 

he puts together their rehab program. 

“It’s very rewarding to develop a 

program so those people can continue 

making progress toward their end goal, 

like simply lifting a leg on their own again 

or getting back to work full time.” 

Memorial Hospital helps by keeping 

H&LC progressive with the industry’s 

most innovative technology. The club’s 

Power Plates, for example, are ideal for 

working with stroke victims because the 

intense yet gentle vibrations of the plate 

wake up the joints and muscles. 

“With stroke victims, the engine is 

running but the spark plug is not getting 

out the message. The Power Plate is 

good because it re-establishes those 

connections.” After 30 years in the gym— 

from a time when “core” still referred to 

the center of an apple—Greg has a keen 

eye for tenacity. 

So what of the now-popular 

programs have “stick” and not just “flash?” 

Many, says Greg. Among them he notes 

TRX suspension training and other 

programs that use a person’s body 

weight for the resistance. “Parents often 

ask how old a child must be before he/ 

she can start weight-lifting. With TRX you 

can start at any age because you 

are pulling and pushing your own 

body weight.” 

Group exercise, including boot 

camps and yes, kettle bells, will always 

be popular, Greg suspects, because there 

are many exercises to maintain variety 

and thus interest. Likewise, group classes 

will remain a staple in the fitness world 

because they are social and good instructors 

will motivate and lead people to 

reach their goals. 

In the fitness industry, there is always 

something fascinating coming down the 

pipeline. Today’s conjoining of the 

psychological, technological and 

physiological aspects of fitness gives this 

veteran that many more doors to open. 

We’ve Moved! 

Come visit us at our 

new location. 

17911State Road 23 

South Bend 

Near the intersection of 

Ironwood & SR 23 

574-217-7724 

justaddh2o.us.com 

Your Watersports Authority 

SCUBA • Competitive swimming/water exercise • Triathlon 

Should I Be Cross Training this Winter? 

By Angie Reitz 

Owner Triumph Fitness & Massage 

Mishawaka, IN 

Would I like to… 

• Reduce my risk of injury? 

• Exceed my goals and set a new PR? 

• Be stronger in my sport? 

• Increase my overall level of fitness? 

If you answered “yes” to any of these 

questions then you should be crosstraining. 

Cross training is simply exercising 

the same muscles used in your sport in a 

different activity. Overdosing on one type 

of exercise sometimes results in overtraining 

injuries, mental fatigue and muscle 

imbalances. Cross training can give the 

athlete a new approach to a workout 

routine, increase flexibility, power and 

stability while allowing needed recovery 

time by exposing body and mind to a 

different form of exercise. 

Being sidelined by an injury is one of 

the most frustrating times for an athlete. 

Overuse injuries can be prevented by 

varying the workouts and thus altering the 

stress to the joints and connective tissues 

A strong core allows for better trunk stabilization 

which helps maintain balance and posture and 

thus better energy expenditure and more 

effective forward motion. 

of the muscles while providing recovery at 

the same time. Muscle imbalance injuries 

can be avoided by strengthening opposing 

Sport-specific moves on the Bosu and stability ball 

can help an athlete gain power and joint stability. 

muscles in complimentary activities and 

again, helping the primary muscles recover. 

“By using different sport-specific 

movements off of the Bosu and stability 

balls, using cable push/pull motions and 

bench step-ups, squats and lunges, has 

helped me gain power, muscular balance 

and joint stability that I was missing,” says 

DJ Hanback of Dj Multisport, a Level 1 USAT 

triathlon coach. “I have also been able to 

work through some piriformis pain.” One 

of the best motivators for an athlete is 

improved performance. 

“After incorporating core and strength 

conditioning, I feel so much stronger and 

more confident when I run. I am getting 

faster and hitting new PRs” says Laura 

Carlson who is training now for her seventh 

Boston Marathon and looking to hit a new 

PR. 

You strive for a personal record, 

improved run, bike or swim time. How do 

you feel at the end of your race? Do you 

have the same form at the end of your run 

as you did in the first mile or two? How 

is your neck and shoulder posture? What 

about your hips? And are your legs barely 

lifting off the ground? Having a strong core 

allows for better trunk stabilization, helping 

to maintain better balance and posture 

resulting in better energy expenditure 

and more effective forward motion. This 

translates into a stronger finish. And who 

doesn’t want that? 

The Penn Fitness Center has recently added 14 new aerobic machines, including arch 

machines, steppers, incumbent bikes, rowers, bikes, and a treadmill. Community welcome! 

Reaching a New Bar 

From left, Kevin Marcer, Chet Nunan, Cathy Anderson, Carole Turnbo, 

Nikole Leclair and Claire Delano perfect their technique a week before the 

NAME in Indianapolis. The six trained together at Cross Fit Michiana in Elkhart 

since early October in preparation for the competition which challenges 

contestants on feats of strength, agility and speed. 

The group often trains together, sometimes as many as five days a week with 

a few “doubles” thrown in for fun. Nunan was the instigator this past fall in getting 

his gym mates to join him in training for the Indianapolis competition. 

“Misery loves company,” he says. “Every workout we do is competitive, but in 

the competition, people will be watching, judging. Every move has a standard you 

have to meet and form is everything. If you have a rep that isn’t perfect, it doesn’t 

count.” 

It is difficult for people to understand, agrees Carole. CrossFit competitions are 

similar to strongman competitions, and participants are judged on 10 or 12 different 

exercises. What makes training particularly challenging is that contestants do 

not know what exercises they will be asked to perform. 

“The Indianapolis competition is a chance to see who’s out there. We’ll 

compete against the same competitors regionally as we will in the CrossFit 

online games that begin Feb. 2,” said Carole. 

Four and a half years ago Carole was encouraged to begin CrossFit training 

by her husband, Jim, who owns the facility. “I never played sports and I am not 

athletic,” Carole admits, but like many others she is hooked. Maybe it is the 

community that forms, the confidence that is gained, the strength that is earned, 

or the fact that now she will simply try anything – “even a triathlon when you 

don’t know how to swim,” she laughs. 

There’s something about CrossFit that just makes you want to do more and 

more of it, the group agrees. In this group of six there are a variety of careers and 

people at different stages of life, but the community aspect of it puts them all on 

a common mat. For many, it is something spouses end up doing together, along 

with entire families. 

Welcome Penn Fitness Center — RPM Distribution Partner 

There’s plenty of new things going on at the 

Penn Fitness Center and the good news is it 

is plenty affordable. New aerobic machines, 

kettlebell and Zumba classes are open to 

all who live in the Penn-Harris-Madison 

district. 

• Daily visits — $3 

• Monthly memberships — $10 

• Six-month membership — $60 

• Yearly membership cost — $120 

“The Penn High School Fitness Center 

is a great place to get in shape and stay in 

shape,” says director Debbie Garrett. “We 

have a great collection of updated cardio 

machines and a large selection of weight 

machines.” 

The Center is open to the community 

in the mornings before school and also has 

daily evening and weekend hours. Check 

the sports.phmschools.org/node/9 website 

or contact Debbie Garrett at 254-2870.



Grueling Race Well Worth the Muddy Shoes 

By ANDY McGRAIL 

From The Huff 50K, Chain O’ Lakes State Park 

Albion, IN, (12/17/11) 

The Huff 50K is known for mud, snow, 

mud, ice and more mud. Having run a 

couple of these already I looked forward to 

the new course at Chain O’ Lakes State Park. 

Whereas the old course consisted of three 

10.5-mile laps, Huff 2011 was two 15.6- 

mile laps. Much better I thought, sounded 

easier. You know, “one down and one to go”. 

In the weeks leading up to Huff there was 

significant snow melt and then rain which 

simply made the Chain O’ Lakes larger 

Chains of Lakes. In fact, at times, there was 

no distinction between trail and lake. They 

were one and the same. And the mud -- the 

mud was everywhere. 

The first lap, I (like many others) 

decided to bush-whack around some of 

the flooded trails. What seemed like a 

good idea was actually a great deal slower, 

almost as muddy and filled with thorns and 

other obstacles. Still I just couldn’t fathom 

running through the 28-degree water and 

then doing it again for another 15.6-mile 

lap. And there were eight or nine of these 

lengthy traverses with Moses no where in 

"In the weeks leading up to Huff 

there was significant snow melt 

and then rain which simply made 

the Chain O’ Lakes larger Chains 

of Lakes. In fact, at times, 

there was no distinction between 

trail and lake.” 

sight to part the waters. Where trails actually 

existed, you could try running on the 

edges (less mud, made sense) but you were 

just pushed back into the middle if you 

didn’t slip and fall first. It took a while, but 

I finally just realized it best to go straight, 

slopping through ankle-deep mud and 

hoping my shoes were tied tight enough. 

Reaching the half-way point I felt threequarters 

of the way finished and didn’t stop 

at the food station there. However, I did 

stop at all of the others and will say the Huff 

volunteers will not let you go hungry. Well 

staffed and with a wide variety of nourishment; 

everything from cookies, pretzels, 

potatoes, doughnuts, pickles and even 

grilled hamburgers. It’s difficult to describe 

the conditions of the Huff and the water but 

the second lap was my “water” lap. Wading 

through water up to mid-thigh (I though it 

silly to run) I was surprised at how solid the 

trail was below. I’ve read where wool socks 

will keep you warm even when wet. Now 

I know it’s true, even though it might take 

a half- mile or so for your feet do warm up 

again. 

I guess I could make some profound 

statement about how completing the Huff 

has strengthened my inner soul, made me a 

better person, stronger, able to take on new 

challenges. And, for some I have no doubt 

that is the case. But I just thought it was a 

really good, muddy, wet trail run that kicks 

your butt (and makes you want to come 

back). Driving home with the Ramones 

blaring I couldn’t wait to tell The Blond. 

Perhaps I was a bit wound up and perhaps 

that is why my muddy Huff shoes are still 

sitting in the garage just where I left them 

on December 17th. 

RacePlayMichiana/now printing 5,000! 

Electronically reaching more than 2,000 targeted readers. 

HITTING from page 12 

going once a week,” says Joel, but that doesn’t mean you have to live 

at the batting cages “There is great value in hitting off a tee set up 

in the backyard or even in the garage. The kids don’t like it, but it is 

what the big leaguers do and is a great training device.” 

Speed and agility training also become more important as the 

player gets older. Hard Knocks trainers use a variety plyometric exercises 

– where the muscle is loaded then contracted in rapid sequence 

– to improve a player’s explosive movement and rotation. Coordination 

exercises are key as is form running to develop the 60-yard dash 

speed, also a critical piece of a successful ball player’s training. Simply 

jumping rope (another training tactic easy to do at home) is a good 

training mechanism for swing timing. 

“If your goal is to play in a good quality youth, high school or college 

program, you have to put the time.” 

hitting & pitching 

lessons 

team & individual 

hitting 

indoor baseball and 

softball facility 

• Team Rentals 

• Hitting Memberships 

• Team & Individual 

Workouts 

• Qualified Staff 

574.252.5662 

5667 Currant Road 

MISHAWAKA 

The Long Toss— Strengthening Shoulders 

Shoulders take plenty of abuse with all the 

throwing and swinging that baseball demands. 

One of the best ways to strengthen the arm is 

with the long toss. Start with a 20- to 60-foot 

distance between you and your partner and 

gradually increase that distance as you throw 

back and forth. A good eight to 15 minutes will 

make a big difference in your strength and also 

in your velocity. 

From RacePlayMichiana Feb.-March, 2011. Originally 

provided by Marla Peak, owner PeakFast in Granger.

isia/UserFiles/File/Feb March RPM.pdf - IRISHSWIMMING.oRG

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