Join in the Fun at Milwaukee Running Day!

Join your fellow running enthusiasts and come celebrate our city’s newest holiday: Milwaukee Running Day! Hosted by the Milwaukee Running Festival, this is a must-attend event for all runners in the MKE area.

Today we have Chris Ponteri, Executive Director of Milwaukee Marathon Inc., here to tell us all about the upcoming celebration. But before we get started, here are the specifics you’ll need to mark on your calendar:

What: Milwaukee Running Day

When: Thursday, June 2 @6:30pm

Where: Veteran’s Park

What is Milwaukee Running Day?

It’s a day to celebrate running and Milwaukee. We are planning a celebration event at Veteran’s Park that evening which will include a 4.14-mile fun run and a party with vendors and refreshments. We will also read a proclamation from Mayor Barrett declaring it Milwaukee Running Day, and who knows, maybe he will attend and read it in person.

Why did you decide to create a Milwaukee Running Day and how did you pick June 2 to celebrate the holiday?

National Running Day is June 1, and we thought the day might be best. That way, it could be a two-day celebration of the activity we all love so much.

Why should MKE runners join the event?

It will be a great way to meet like-minded people in a beautiful lakefront setting, get in some miles and talk running.

Can you tell us a bit about the course? What is the distance and where does the course travel?

The course is 4.14 miles (Milwaukee is the 414 area code, so why not?!?!?). It will start/finish near the lagoon in Veterans Park and stay on the Oak Leaf Trail. It is not a timed run and will be only for fun.

What’s happening after the run/walk portion of the event?

We plan to have plenty of food and beverages for purchase, will be playing music and should have most of the local running stores in attendance. We will have more details on this as the date gets closer. We are going to try to create a fun, running-themed atmosphere.

Who can participate and do people need to register? If so, is there a registration fee?

There is no need to register and it’s free. Just show up and enjoy. We have created a Facebook page and the link is here https://www.facebook.com/events/180282155694040/. This will have all of the details and current information.

Are walkers welcome? What about strollers and/or pets?

Walkers, strollers, pets are all welcome!

Who are the event sponsors?

This event was made possible by a generous donation from Running in the USA. Since it’s a free event and does not generate any revenue, it was important that we raise enough funds to cover the insurance and permit fees, and Running in the USA’s contribution did just that. We can’t thank Bill and Mary Flaws enough for making this happen.

Thanks so much for chatting with us, Chris!

Will we see you at the upcoming Milwaukee Running Day celebration?

Keep Running MKE – you’re doing great!

Let’s Get to Know … Jennifer Hubbartt!

Many marathoners train to tackle the distance one or two times per year. MKE runner Jen Hubbartt loves the distance so much she once ran three marathons over the course of six weeks. It’s no wonder she was accepted into the Marathon Maniacs – a club for runners who can’t get enough of racing 26.2!

Read on to learn more about how she got started in the sport, what a typical week of training includes and her goals for this year.

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Age: 38

Years running: 14, although more seriously for the last 8 years

Favorite workout: The long run of the weekend

Favorite distance to race: Marathon

Pre-race routine: I get everything ready the night before: on-course nutrition, gear check bag, outfit and race bib/timing chip, and set my coffee pot for the next morning. On race morning, it’s an early breakfast of either peanut butter, banana and honey on toast or eggs, sweet potatoes and avocado, then coffee drinking and weather stalking.

Favorite post-race treat: This is a decision that I will agonize over from days before a big long-distance event throughout a marathon. I am partial to a margarita and chips and guacamole at my favorite Mexican restaurant, or Kopp’s frozen custard. Or both.

Favorite shoes to race in: These days I race in Brooks Ghost, although I will do shorter runs in Saucony Kinvaras, and I am trying to find the perfect trail shoe.

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How did you get started with running and what’s kept you running over the years?

In 1997, I finished my first year of college at least 40 pounds overweight and with a newly diagnosed thyroid disorder. I came home that first year unhappy with how I looked and felt. I lost some weight initially through diet and exercise, but not in the most healthy of ways. A few years later, my boyfriend (now my husband) and I had joined a gym to get in better shape, and working out became a bit of a habit. After a while I saw an ad in the newspaper for a local women’s triathlon and decided to try it out – without having a bike, any swimming abilities, or much running endurance. Upon completing that sprint distance race I was a little hooked, and suddenly signing up for 5K and 10K races and other sprint distance triathlons nearly every weekend. A couple of long-distance moves and a having a baby put fitness on the back burner for a while, but once I settled into a routine upon moving to Milwaukee almost ten years ago, I began getting into more of a workout routine again, and decided to run the Chicago Marathon the year I turned 30. After finishing my first 26.2, I wanted to run one marathon per year during my 30s. I’ve recently completed marathon #16 at the Trailbreaker Marathon on April 2, which, of course, averages to more than one marathon per year to date. Needless to say, I became more hooked on the marathon distance.

What has kept me running all these years is the fantastic running and multisport community I have found in Milwaukee. Through the Badgerland Striders, Milwaukee Running Group – OMG, and my newest crew of trail-running friends (woot!), I am encouraged to try harder and keep up with my running buddies. There is also no shortage of outstanding races right in our area, anywhere from the 5K distance to ultramarathons. If only I had unlimited funds to run all the races!

Do you have a quote or philosophy that inspires your running?

It’s not so much a quote or philosophy that inspires my running, but it’s my two young daughters. I want to set a good example, both in the importance of starting healthy habits early, and that hard work and discipline are important for achieving your dreams – and the journey toward those dreams is very rewarding.

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What are your running goals for the upcoming year?

This year I’m excited about tackling the 50K distance for the second time at the Ice Age Trail Race. My biggest focus this year is Ironman Wisconsin, my first full-distance triathlon. After that, I’m pacing the Lakefront Marathon – my first time as a pacer for a full marathon! – and I have some unfinished business with those hills on the Milwaukee Running Festival’s marathon course. After that, I have my eye on working toward the coveted BQ.

What does a typical training week look like for you?

These days I run three days a week (a “run whatever feels right” pace, speed work and a long run), bike three times a week, swim three times a week, and strength train twice a week. The hours on the weekends will get longer as I get further in my Ironman training.

Tell us a bit about Marathon Maniacs. How did you get involved with the group?

Joining Marathon Maniacs was a bit on accident. I had heard of the group from a friend, and briefly looked up their requirements online. A few weeks later, when it was time to consider which fall race to run the following year and I’m was flooded with all of the promotional emails, I found I couldn’t decide between Lakefront Marathon and Chicago Marathon (one week apart) and the Madison Marathon, which was then four weeks later. A friend somehow convinced me that it wouldn’t feel as hard as I thought it would be – so, figuring I’d also qualify to be a Marathon Maniac, I ran all three marathons that year (decent finish times for me, too!), signed up to be a Maniac, and bought my pink singlet that advertises how certifiably insane I am! I don’t run marathons every weekend across the country to achieve higher Maniac statuses…yet.

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Why did you decide to take on the Ironman challenge? Have you had to change your running to accommodate training for a triathlon? Do you think triathlon training has benefitted your running?

I always thought the 140.6 mile triathlon challenge was crazy and impossible for me. But then I ran three marathons in five weeks – in the same year my husband Andy completed Ironman Wisconsin himself – and then thought it was definitely possible. Seeing the incredible crowd support on race day – especially at the end of the day when I saw one of the triathletes turn the corner just after the Capital building and see the finish line and wipe a tear from his eye – I knew this was something I needed to experience. That was almost three years ago, and this year happened to be the year it worked out best with our family’s schedules and finances.

Ironman training will actually require less running than I would normally put in for a typical marathon training cycle. Much of that race day will be spent on the bike (also my weakest sport) so I will need to spend more hours in the saddle, but I will still put in three days a week of running, and occasionally brick workout, where I practice running right off the bike and experience a new set of fatigued muscles. I think the triathlon training will benefit my running from continuing to build up my overall endurance even more and engaging new sets of muscles through the other disciplines, as well as not getting burned out mentally on any one sport.

Where are your favorite places to run in Milwaukee?

Definitely the lakefront and Lapham Peak for trails. I appreciate that the Oak Leaf Trail is accessible from so many places, including a short 2.5 mile run from my house.

What are your favorite Milwaukee races and what do you like about them?

It’s so hard to choose…Lakefront Marathon will always have a special place in my heart as it’s a race I had a huge PR and my first sub-4:00 marathon my first year running. The Milwaukee Running Festival marathon gave me a great tour of my adopted city, opening my eyes to so much of what MIlwaukee has to offer. Having two great marathons so close to home is perfect for an endurance junkie like me.

What makes Milwaukee a great place for runners?

With access to so many trails, paths, the scenic lakefront, races big and small, and an inviting running community, Milwaukee makes for an endless playground for endurance athletes. The local brews and custard for which MIlwaukee is famous make for great post-race treats, too!

Thanks so much for chatting with us, Jen!

If you’re a runner in MKE, we’d love to chat with you. Send us an email at keeprunningmke@gmail.com if you’d like to be featured or know someone who should be featured in an upcoming Let’s Get to Know . . . post.

Keep Running MKE – you’re doing great!

Try It: AlterG Treadmill Training

If you follow the training of professional runners, you may notice that many of them utilize an AlterG® at some point or another to either add volume without additional stress on the body or to maintain fitness while recovering from an injury.

Even though the great majority of us are not training to compete at the highest level, we can still take advantage of this technology. Locally, you can run on an AlterG® at Froedtert & the Medical College of Wisconsin Sports Medicine Runners’ Clinic.

Below, Sara Ziegele, DPT with Froedtert & the Medical College of Wisconsin Sports Medicine Runners’ Clinic tells us more about how runners can benefit from this training tool.

Can you start off by telling us a bit about how an AlterG® treadmill works?

The AlterG® is a specialized treadmill that allows an individual to run or walk at partial body weight. For example, an individual weighing 150 pounds can set the treadmill to 50 percent and have only 75 pounds impact the treadmill. The runner wears a specifically designed pair of shorts that zip into a waist-height “tent” around the treadmill. The “tent” inflates with air to place an upward force on the lower body and reduce the weight.

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What are the benefits of using an AlterG® treadmill?

Runners can maintain cardiovascular conditioning while minimizing stress on the lower body, reduce compensations and habits that develop from running with pain and return to running sooner than on the ground.

Can you tell us more about the degree of lift? How is the degree of lift determined for each participant?

The AlterG® can be set between 20 percent and 100 percent of body weight. That translates to more than 80 percent of your weight being held up by the air. The degree of lift will be individually determined by the Runners’ Clinic staff. Usually, runners recovering from impact injuries are set between 50-75 percent. Uninjured runners are set between 75- 95 percent.

Can you tell us more about how an AlterG® treadmill benefits each of the following groups?

  • Injured or recovering runners: Allows the runner to return to training sooner while unloading the injured region
  • Runners looking for a performance boost: Allows the runner to maximize cardiovascular training while reducing lower extremity stress
  • Runners just getting into running/exercise: Allows the runner to gradually increase the training load

How do you recommend runners incorporate AlterG® treadmill running into their training?

Training strategies on the AlterG® are very similar to any other surface. A runner should build up gradually to avoid overtraining. The higher percentage of body weight, the more natural the mechanics.

What’s the procedure for using the AlterG® treadmill at the Runners’ Clinic? Can people use the treadmill even if they are not a current Runners’ Clinic patient?

The AlterG® is available at the Froedtert & the Medical College of Wisconsin Sports Medicine Runners’ Clinic for patients and uninjured runners. Runners currently completing physical therapy (PT) can incorporate the treadmill into their rehabilitation program. To use the AlterG outside of PT, fees range from $15 (single, 30-minute sessions) to $175 (12-60 minute sessions across the course of a month), with additional options available.

Thanks for chatting with us, Dr. Ziegele! To learn more about Froedtert & the Medical College of Wisconsin Sports Medicine Runners’ Clinic, visit their website or call 414.805.7114.

Keep Running MKE – you’re doing great!

Let’s Get To Know … Steve Pavlik!

With 37 years of miles logged, 57 marathons to his name and an RRCA Running Coach Certification, Steve Pavlik knows running.

Read on to learn more about his training (there is no typical week!), most memorable race moment and  favorite local races!

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Age: 53

Years Running: 37 years

Favorite Workout: Mile repeats @ Sanders Park (Racine) – it’s a 1.2 mile loop

Favorite Race Distance: Half Marathon

Pre-Race Routine: A good night of sleep, shower in morning, simple breakfast, drive to race, a few strides, 10-min warmup run, stretching and a quiet alone moment for prayer and reflection.

Favorite Post Race Meal: Pepsi & a cheeseburger (or wings)

Must-Have Gear: Timex Ironman 100 lap Chronograph watch (but just recently got a Garmin)

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How did you start running and what’s kept you going over the years?

I started running in high school. I tried but wasn’t really good at other sports. Running was a great way to stay active, and I loved competing and challenging myself. Over the years it’s become more about challenging myself instead of being competitive. Running is something many can do for a lifetime.

Do you have a quote or philosophy that inspires your running?

The one that keeps popping up is “HARD WORK PAYS OFF”. I’ve seen a hundreds of quotes on social media, but this is simple and true. It applies to running and life in general.

If you could run with anyone, who would it be and why?

There are so many options but first choice is my father, Emil Pavlik. He was always interested in my race results and enjoyed coming to races whenever possible. He never ran and wasn’t athletic and passed away in 2011 at 92 years old. I love seeing people running races with their parent(s).

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What was your most memorable race moment and what made it stand out?

In so many years, I’ve had many great memories. My first marathon (Lakefront Marathon in 1981) is something that stands out from the rest. I had no idea of marathon training, but enjoyed racing 5M, 10K and 10-mile races. I saw the Lakefront Marathon flyer at Merritt’s Running Center in Racine and told my parents I’m going to run this race. They came along and dropped off a nervous 19 year old in Grafton. I was so unprepared, but quickly hooked up with a group and tagged along. I would see my parents at points along the course cheering. I lost the group about 17 miles in but managed to struggle through and finish the race in 3:36. I said something like – “I’m glad I didn’t qualify for Boston. I never want to run another marathon – EVER!” Well, that didn’t last long – I’ve now completed 57 marathons.

What does your typical training week look like?

There is no typical week for me. I have three key workouts I try to get in – a Long Run, Intervals and a Tempo Run. I usually run after work and some days are more exhausting than others, so I shift on the fly. I also enjoy cycling and triathlons – so sometimes my running will lag, but I might try catch up on cycling miles.

What are your running goals for upcoming year?

This year I am traveling to Canada for Ironman 70.3 Mont-Tremblant in late June. That is my “A” race, but I have also given much thought to the I-35 Challenge October 14-15 (Kansas City Marathon & Des Moines Marathon).

Can you tell us about the Pavement Gods running club? And how has running with the group benefited you and how might it benefit others?

It is a running club organized in October 2012. We started the group to race and workout together as a team. We did some races and sparked some interest in the local community. We have a long running weekly group run and interval workout night (May-Sept). It is like “open mic night” and you can never be sure who will show up, but something good always comes of it. It has been a huge benefit to me (and I hope others as well). Group running is good motivation. It holds you accountable and if there are faster runners, you may improve your running. We have no dues. We have a Facebook page where we try to keep others up-to-date with area events and club member results and we also host some type of social event during the year.

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You’re an RRCA certified running coach -why did you decide to get the certification? What do you enjoy about coaching and has it helped your own running?

I decided to get certification when I suffered a torn Achilles tendon and had surgery to repair it. I wasn’t sure if I would run again (or if I even wanted to) but I loved the sport and had gained a lot of knowledge over the years. Eventually, I will retire from my career at the US Postal Service and I would be interested in coaching at the high school level. I haven’t set up a business plan, so my coaching is mainly working with the Pavement Gods running club and some individual consulting. It has helped my own running, because I need to stay active in the sport, keep up with latest topics and continue to grow in the sport.

Where are your favorite places to run in Milwaukee?

I love the Oak Leaf Trail going north from Grant Park. I also enjoy the Pettit Center in winter – it is great place to run interval workouts, and I’ve learned to pace myself and “tolerate” longer runs inside on the weekends.

What are your favorite Milwaukee races and what do you like about them?

Race for the Bacon 5K is my favorite – it’s a nice event in a park setting. The post-race atmosphere with bacon “treats” is fun and the band and wide open park on a warm summer evening is perfect. The other Milwaukee favorite is Lakefront Marathon. I’ve run it about nine times over the years. It’s always nice to see friends running/working/watching the race. The course is roughly the same as it was in 1981, the crowd size is very manageable as opposed to some Mega Events and there is no travel involved. Over the years my family has enjoyed seeing me at different spots on the course – unlike many of the other races I’ve run.

Thanks so much for chatting with us, Steve!

If you’re a runner in MKE, we’d love to chat with you. Send us an email at keeprunningmke@gmail.com if you’d like to be featured or know someone who should be featured in an upcoming Let’s Get to Know . . . post.

Keep Running MKE – you’re doing great!

Run Like A Mother 5k Race Entry Giveaway Winner!

Good morning, MKE runners! Today we’re announcing the winner of the Run Like A Mother 5k race entry.

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The winner is … halfmarathoner30! Please email us within the next 48 hours at keeprunningmke@gmail.com to claim your prize.

Thank you to everyone who participated! Remember, there’s still time to sign up for the Run Like A Mother 5k. The price goes up on April 1 so take advantage of the discounted registration during the next few days!

Keep Running MKE – you’re doing great!

Race It: Run Like A Mother 5k + A Race Entry Giveaway!

In honor of moms everywhere, Run Like A Mother is a 5k that’s all about making moms feel special. Below, Race Director Chris Ponteri tells us a bit about this year’s race and why you should consider joining in the fun, whether you are a mom yourself, are running with your mom or are racing in honor of your mom!

For race specifics, see our Featured Races page.

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Can you start off by telling us a bit about Run Like A Mother? How many years has the race been run in Milwaukee?

It is a 5k run/walk with mothers in mind. Since it’s held on Mother’s Day, we like to pamper mothers (and all finishers) and make them feel special. This is the 5th year. The first two years were held at Hoyt Park in Wauwatosa, then it moved to Veterans Park at the lakefront, and now the race will be back at Hoyt Park. I feel like the Tosa location is much better for an event like this. It just seems like the right home for us.

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What makes this race different/unique? Is it true only women can run the race?

It’s open to everyone, but we usually see about 99% of the participants being females. All finishers get a flower and a medal, which is something you typically don’t see in a 5k race. And the shirts are very high quality.

Tell us a bit about the race location and course – and do you have any course tips for runners hoping to run a fast time at the race?

The race starts in Hoyt Park and heads to the Oak Leaf Trail where there is an out-and-back, and then it finishes where it started. I would consider it a fast course since there aren’t too many turns and it’s fairly flat.

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What about the training plans offered on the race website – what types of plans are offered and who might they benefit?

Our running store partner – Performance Running Outfitters – is offering a training program to get beginners ready for their first 5k. You can find more information about this on our website or by contacting the Brookfield location.

Are there overall and/or age group prizes?

We will give awards to the top three overall finishers and have plenty of age group prizes.

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What do participants get with their race entry?

Everyone gets a nice bag and a very high quality shirt. Finishers get a medal and a flower.

Can you tell us a bit about this year’s nonprofit partner?

Our partner is the Crohn’s and Colitis Foundation again this year. They do great work and are very supportive of local running events. We are happy to have them back.

Thanks for chatting with us, Chris!

Run Like A Mother is generously providing a race entry for one Keep Running MKE reader. To enter to win, answer the following question in the comments section:

What’s one thing you learned from Mom?

Best of luck to all who enter! We’ll announce the winner on Wednesday, March 30.

Keep Running MKE – you’re doing great!

 

*Winner will have 48 hours to claim their prize by emailing keeprunningmke@gmail.com. If the prize is not claimed within that time frame, we will select a new winner.

Let’s Get to Know … Carrie Hayne Fohr!

Last year, Carrie Hayne Fohr ran 27 races. That’s 5 half marathons, 4 10ks and 18 5ks. And that’s not even including the dozens of fun runs she participated in over the year!

Read on to get to know more about this MKE runner including what motivates her to run and a few of her favorite local races!

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Age: 33
Years running: 4 years
Favorite workout: A long, slow, steady run with great company
Favorite distance to race: 5k
Pre-race routine: Outfit laid out and Instagramed the night before, wake up 2 hours prior to race, drink a Nuun and eat a bagel with peanut butter
Favorite post-race treat: Avocado, Bacon and Tomato Hash (minus the tomato) at First Watch
Favorite gear: Adidas Supernova Sequence 7 shoes, North Face tights or Nike shorts, and Minerva tank/tee

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How did you get started with running?
I started running with Performance Running Outfitters’ run club as part of the 5k class. I then graduated to the 10k class and was a 10k mentor last year.

Do you have a quote or philosophy that inspires your running?
I run for fun!

What does a typical training week look like for you?
I’m currently attempting a 1-year Run Streak (start date: 08/01/15) and run at least 1 mile every single day. I also do the PRO Flapjack Fun Run on Saturdays and a long run with the Minerva Muses on Sunday.

What motivates you to run?
I love being outside and out of the house and listening to an audiobook (currently the Harry Potter series) or chatting with a running partner. I also love the pride of a new race PR, and I love having a training schedule to work toward the next big race.

Tell us a bit about Minerva Muses – what is the purpose of the group and how has running with these ladies helped your running/racing?
Minerva Muses was started by our fearless leader Micaela Ellevold and is about camaraderie, friendship and keeping each other accountable. The Muses are all about having fun while running and encouraging other women to join the sport of running!

Look for us in our coral shirts at your next Milwaukee race!

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How else are you involved in the running community?
This year I’m a Nuun Ambassador and I’m also a Irun4 runner. This year, I’m running for Kassia, a 3-year-old girl from New York. She has a beautiful smile, a great spirit and an amazing mom, Kathy. She also has tuberous sclerosis complex (TSC), a genetic disorder that causes non-malignant tumors to form in many different organs, primarily in the brain, eyes, heart, kidney, skin and lungs. Kassia cheers me on for all my runs and races and I run 4 her! She motivates me to do more and make her proud! I am thankful to have been matched with such a great family and an inspirational little Super Hero like Kassia!

What are your running goals for the upcoming year?
My running goals for 2016 are to continue my Run Streak, sign up for fewer races, enjoy training with friends, and accomplish a new half marathon PR!

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Where are your favorite places to run in Milwaukee?
Some of my favorites include the Milwaukee Lakefront, Wauwatosa Hoyt Park and Brookfield Fox Brook Park.

What are your favorite Milwaukee races and what do you like about them?
My all-time favorite Milwaukee races are:
• Brewers 5k Famous Racing Sausages – It’s a summer race and you get a free Brewers ticket and a beer & a hotdog at the finish.
• Summerfest Rock ‘n Sole – This is a great running tour of Milwaukee and it has THE BEST AFTER PARTY!
• Lighthouse Winter Series races – I love that there is a 5k or 10k option, immediate results and medals after the race, photographs on course, and seeing so many local runners at each race!

Thanks so much for chatting with us, Carrie!

If you’re a runner in MKE, we’d love to chat with you. Send us an email at keeprunningmke@gmail.com if you’d like to be featured or know someone who should be featured in an upcoming Let’s Get to Know . . . post.

Keep Running MKE – you’re doing great!

North Face Endurance Challenge WI Race Entry Winner!

Let’s brighten up a gloomy Hump Day, shall we? Today we’re announcing the winner of The North Face Endurance Challenge Wisconsin race entry!

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The winner is … Michelle Natrop! Please email us within the next 48 hours at keeprunningmke@gmail.com to claim your prize.

Thank you to everyone who participated! Remember, there’s still time to sign up for The North Face Endurance Challenge Wisconsin. Save 15% on registration by using the code MKE15.

Keep Running MKE – you’re doing great!

Race It: The North Face Endurance Challenge WI + A Race Entry Giveaway!

If you’re up for an adventure, you need to race this fall’s North Face Endurance Challenge Wisconsin. With distances ranging from 5k to 50 miles, all on the trails of the beautiful Kettle Moraine State Park, there’s something for everyone from trail running newbies to experienced ultrarunners.

Below, race representative Jeff Ball tells us more about this year’s event. For race specifics, visit our Featured Races page.

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Can you give us an overview of The North Face Endurance Challenge Wisconsin weekend?
The weekend kicks off with our GORE-TEX 50 Mile race on Saturday morning at 5am. It’s our longest race distance offered and is an excellent way to start the event. We also have a 50K, Marathon and Marathon Relay that day, along with a free Kid’s 1K Fun Run. On Sunday, we offer a Half Marathon, 10K, 5K and, again, a Kid’s 1K Fun Run. The weekend is a lot of fun as the trail community comes together – there are partner and sponsor booths with an excellent vibe to the event.

What makes this event different or unique?
These races are different in the sense that we have 7 different race distances to choose from, so there is something for everyone. We also try to make the event a place that you want to hang around at both before and after your race and meet new friends.

Is there anything new being offered or are there any changes from last year’s Challenge weekend?
The event will be the same in terms of the courses and routes each distance will run. We always try to improve upon the previous year’s event, so expect to see some improvements!

Can you tell us more the races?
All of the race distances will find most of the same trail conditions. There are short, but tough hills on a mix of horse trail and single/double track trails. The aid stations for the 5K, 10K and Half Marathon will have electrolyte drink and water available. The Marathon Relay, Marathon, 50K and 50 Mile aid stations will have electrolyte drink, water, soda, pretzels, chips, M&M’s, skittles, boiled potatoes and more to keep runners going.

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All events have overall and age group prizes. The overall awards are given to the top 3 male and female per race distance. Age group prizes are awarded to the first finisher in each category. All runners will receive a race-specific tech t-shirt from The North Face. Depending on their race distance, runners will receive free beer and food.

Being a trail race, what should runners expect compared to a road race? Any trail racing training tips?
Runners should expect to find more hills and rugged terrain then they typically run on the roads. We suggest doing hill training and getting on the trails in their local area before coming out for the race so they are well prepared.

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Are there any known elite ultrarunners or trail racers expected at this year’s event?
We haven’t heard who will be coming this year, but Tyler Sigl has won the event three years in a row so if he comes back again he will be the one to watch. Last year we had The North Face runner Dylan Bowman join us, and we may have another sponsored runner join us again in 2016 for the 50 Mile race.

Any other comments?
This event is a great chance to get more into trail running. We encourage everyone to join us for The North Face Endurance Challenge Wisconsin in 2016!

Thanks so much for chatting with us, Jeff! Now for the part you’ve been waiting for – who wants to win a race entry? The North Face Endurance Challenge Wisconsin is generously providing a race entry for one Keep Running MKE reader. To enter to win, answer the following Q in the comments section:

Which distance would you race at The North Face Endurance Challenge WI?

Best of luck to all who enter! We’ll announce the winner on Wednesday, March 16.

Keep Running MKE – you’re doing great!

 

*Winner will have 48 hours to claim their prize by emailing keeprunningmke@gmail.com. If the prize is not claimed within that time frame, we will select a new winner.

Try It: Froedtert Runners’ Clinic Running Evaluation

Last fall, we announced a new partnership with the Froedtert Runners’ Clinic – a fantastic resource for MKE runners. The clinic offers everything from physical therapy to recovery tools to performance enhancement programs.

FSMC

Today, we’re focusing on the Clinic’s Running Evaluations. You might be thinking, ‘I don’t need one of those – I’m not injured!’ The truth is, all runners can benefit from a Running Evaluation. Getting one just might prevent an injury down the road. At the very least, you’ll gain insight into your running form and things you can do to become more efficient.

Below, Dr. Andrea McCarthy with the Froedtert & the Medical College of Wisconsin Sports Medicine Center tells us more about the value of getting a Running Evaluation – whether you’re a beginner or have been running for years.

Why is the start of a training cycle a great time to get a Running Evaluation?
By getting a Running Evaluation early, a runner will gain insight into his or her gait mechanics and techniques to improve his or her running form. It is helpful to put these tips to use when you are starting out and your mileage is low. Often times, adjusting your running form requires increased use of different muscles than those you currently rely on. It is best to make this transition with lower mileage to give your body time to adapt and avoid causing overuse injuries.

The start of a training cycle is the time where a runner creates a routine. The Running Evaluation can provide insight into your areas of weakness and allow you to incorporate new exercises into your routine to optimize performance and minimize the likelihood of injuries.

Why is a Running Evaluation beneficial for all runners – whether they are beginners or have been running for years?
Unless you are running in front of a mirror or have a way to record yourself, how we think we run and how we actually run can be two very different things. While I know all the little nuances of my husband’s running gait, I am always surprised how I look when someone captures a picture of me mid race (I pictured myself looking so much more graceful). By recording a runner, we have the ability to slow down images of his or her gait and analyze the fine details that may otherwise go unnoticed. Experienced runners can gain as much insight as novice runners because everyone has at least one or two things that can be improved upon. It’s important to realize that running form can change over the years as a result of things such as injuries, training partners and running terrain.

Even if a runner isn’t currently injured, why a Running Evaluation be a good idea?
The Runners’ Clinic Running Evaluation is actually best suited for non-injured runners. A Running Evaluation is a great way to learn about weaknesses and imbalances that leave a runner prone to certain injuries. By understanding the runner’s strengths and weaknesses, we can establish a program that helps prevent injuries from occurring.

What happens during a typical Runners’ Clinic Running Evaluation?
First, the physical therapist will take the runner’s subjective history including past or present injuries, training regimen and goals. Next, the therapist conducts a brief assessment of the runner’s strength, range of motion and balance. Lastly, the runners gait is recorded on a treadmill for about five to 10 minutes. The therapist will review the recording and analyze the findings with the runner. The therapist relies on information from all three portions of the evaluation to prepare an individualized plan and exercise program for the runner. Each runner should expect several tips to improve his or her running form as well as a few exercises to improve or prevent injuries.

How long does a typical Running Evaluation take? Does the runner need to do anything to prepare?
The evaluation lasts approximately one hour. We ask that you arrive a few minutes early to fill out an intake form. Please wear running clothes and your normal running shoes. We encourage runners to dress based on their comfort levels, but prefer a running outfit that lets us see the most of a runner’s gait. Ideally, we like to see runners in shorts that give a full view of the knee and a tank top or T-shirt that is a different color from the bottoms to allow for us to see hip motion.

What information do runners gain from doing a Running Evaluation?
By reviewing the video with the therapist, the runner will receive information on all aspects of his or her running form. The information will include cadence (how many steps taken per minute), foot strike position, trunk position and knee mechanics, just to name a few. The runner will gain an understanding of weak areas that he or she can strengthen or stretch to avoid injuries or altered mechanics.

Are there follow-up steps after a Running Evaluation?
We provide each runner with several exercises and running tips that can be implemented right away in his or her routine. We offer a 30-minute follow-up session that is included in the cost of the Running Evaluation. The follow-up session can be scheduled several weeks after the initial evaluation. This session allows the runner to check that he or she is performing the exercises correctly and ask the therapist any additional questions or exercise progressions.

Any other comments or info about the Runners’ Clinic Running Evaluations?
The Runners’ Clinic Running Evaluation is best suited for non-injured runners. If a runner has an injury, we recommend going through the steps to obtain a prescription for physical therapy. This can be done by contacting your primary care provider or a sports medicine physician.

At Froedtert & the Medical College of Wisconsin health network, Craig Young, MD, is available to assess your running injuries. Upon receiving a physical therapy script, the runner can call our clinic and schedule a physical therapy evaluation. Please mention that you are a runner and would like to be placed with one of the Runners’ Clinic physical therapists. This will allow us to treat your injury fully over the course of several sessions or weeks. We will complete a Running Evaluation as part of your physical therapy. Unlike the Runners’ Clinic Running Evaluation, the physical therapy can be billed to your insurance.

Thanks so much for chatting with us, Dr. McCarthy! To learn more about the Froedtert Runners’ Clinic, visit http://www.froedtert.com/sports-medicine/runners.

Keep Running MKE – you’re doing great!