Vol. 7/No. 6February.-March 2017

A community that runs together...

Fleet Feet events

will help kick oFF

the run season this

spring with a running Festival,

national 5k, group runs and more.

got HIIT?

solace Yoga studio

owner liz nierzwicki

educates on the value

oF hiit training For speed, improved

Fitness level and weight loss.

simply pressed—raw and delicious

granger’s new raw juice

bar is locallY owned bY

Former ohio state track

athletes with a taste

For entrepreneurialism.

STANDING UP TO THE PAIN OF SITTING DOWN

kruggel lawton cpas

have been using stand-

up desks to counter

the negative eFFects oF

prolonged sitting.

mpRTM

FREE to YOU from RPM ADVERTISERSRacePlayMichiana

RacePlayMichiana.comRace & Event CalendarFeaturing the

A cross-country Adventure At Love creek county PArk neAr Berrien sPrings, Mi.

publisher/editor Jan Spalding raceplaymichiana@sbcglobal.net 574.220.7771

Copy Editors Jim Meyer/Sharlee Oedekerk

Visit RacePlayMichiana.com for Print and electronic distribution information Advertising rates n Current and back issues

Next issue date APRIL-MAY, 2017“RPM,” RacePlayMichiana,” “News for Sports & Fitness Enthusiasts”

and the RPM logo are trademarks of Jan Spalding. All rights reserved.

Page 2 February-March 2017

Hang Timeall mY liFe’s an interval editor’s choice

come chill or high water PoLAr PLunge coMes to south Bend

I workout in high-intensity intervals to maximize my excess post-oxygen consumption. My daily consumption requires eating in four-hour intervals to achieve optimum metabolic fitness. My fitness tracker zaps me when my movement intervals are not up to snuff and my dog snuffles me when I let the go-for-a-walk interval stretch too long. Year intervals are nothing new, but I smile to think I get to celebrate six of them with this issue (happy birthday RPM!) Seasonal intervals must be managed with valor by all who race and play in Michiana if we are to keep our fitness levels up—strapping on skis, bellying up to the treadmill, loading up videos and climbing on the bike trainer. (Enter Bruce Gordon with indoor interval bike training

workouts on the Page 3.) I input upcoming events into the calendar in intervals—because there were so many! Yahoo! It was a premonition of good times, entering a slew of runs, rides, tris, walks and ad-venturous events into the 2017 Allied Physicians Race & Event Calendar now back to two pages! Check the RacePlayMicihana.com website calendar on regular intervals because from here on

out the events just keep coming. Also, stay tuned to the website for weekly group training opportunities offered by Michiana’s businesses, sport-specific clubs and organizations. You will be surprised at the offerings! Stay warm, stay active and enjoy this brief interval of healthy reading. Play on! Jan Spalding, publisher

Is it walk-time yet?

SOUTH BEND, IN—Four Winds Field will host the South Bend Polar Plunge to benefit Special Olympics Indiana on Saturday, Feb. 25. To participate, individuals or groups must raise a “bear” minimum of $75 in pledges. All funds raised will bene-fit Special Olympics Indiana. “The South Bend Plunge will be an adventure for sure,” said Buzz Lail, North-west Regional Manager, Special Olympics Indiana. This year we are hosting 18 Polar Plunge events in Indiana to help our athletes train and compete locally and at sectional and state levels. These funds put people on the starting line and in the game year round.” Participants can register as individ-uals or gather friends, family members, co-workers, civic groups or school groups

and register as a team. Need a little more motivation? The person who raises the most money for the South Bend Polar Plunge will receive four tickets to a South Bend Cubs home game and the opportu-nity to throw out the first pitch of that game. Registration begins at 10am with the plunge beginning at noon followed immediately by the After Splash Bash in the Pepsi Stadium Club.VISIT: soindiana.org for more informa-tion and to register.

Downtown Warsaw will host its annual Special Olympics Polar Plunge at Canter Lake. This year’s Warsaw plunge is planned for Saturday, Feb. 18.

WARSAWFeb. 18

SOUTH BENDFeb. 25

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By BRUCE GORDON Every winter a ma-jority of us humanoids living in the Midwest struggle to keep the fitness we had in Octo-ber. If you plan to use a bike trainer to get you there here are a few tips and workouts.

Distraction Location is key, not two feet away from a basement wall looking at a concrete surface. Park with a view— near a window, television, computer, mirrors (if you like the way you look) or any place in your home that provides distraction. More distraction. Music is always good, cycling videos or other active shows. (I like watching summer windsurfing videos with crystal blue water and great ocean pictures.) Stay Cool. You will want one or two fans, water bottle and towel on hand to keep you cooled.Decide and commit to your workout duration. I suggest 45 minutes to 1.5 hours. Try to always ride the first 15 min-utes and last 10 minutes spinning easy. This is part of a total base build and should be practiced outdoors as well as indoors.

n Short, fast speed workout’s. Work in intervals—four minutes on (hard), four minutes off at half of the hard effort. Do four 20-minute intervals for these work-outs keeping in mind the rest sequence is as important as the hard riding. A very good tool to use for this is a heart rate monitor. Ride four minutes at 160 beats per minute, then rest at 110 BPM for four minutes.

n High intensity, short workout. High intensity workouts are to be done after you have a base fitness built up. My favorite is repeating 30 seconds all out, 30-second rest for about six to eight sets. Rest for six to10 minutes between sets. Two to four sets of these is about the maximum you will want to do. If you do not have a heart rate monitor use this theory—If you can talk easily you are in rest mode; if talking is so labored you are gasping for air, you are in need of backing off a bit because you are at your max or very close.

n Long, slower speed workout (from one hour up to tow or three hours.) LSD, not from the 70s but Long Slow Distance, is important for building a base condition. Here, consider leg speed: Do not simply put your bike in the largest gear and mash away. Focus on high speed spinning to promote a good cadence and fluid cycling style. Continued on Page 9

Page 3 February-March 2017

Hang Time

MISHAWAKA, IN—Fleet Feet Mishawaka is putting its best shoe forward as we ap-proach the running season. From a running festival to group training, owner Brett Albers is ready to bring together the running and almost-running community. “A big theme for Fleet Feet Sports in 2017 is our focus on building a commu-nity around health and fitness,” Brett said. “We are kicking off the running season with the Michiana Running Festival and offering our No Boundaries Couch to 5K training program and weekly social runs through the rest of the year. We really want to give people in this area many reasons to get stay active and healthy.”

Michiana Running Festival Kicking off the season will be the

first-ever Mi-chiana Running Festival staged in the Outpost Center parking

lot in front of the Fleet Feet store. “We are planning a race expo with-out the race,” Brett said. Vendors and area partners will have booths set up. Instead of a race, however, there will be ongoing demo runs to test out shoes. Visitors will be able to put a few miles on a pair of shoes to see how they really feel. Raffle prizes, including gift cards to the store and other local businesses, will be given throughout the day. This open-to-the-community, all-day festival, will kick start the training season.

No Boundaries 5K training No Boundaries 5K training partici-pants range from those who want to leave behind an inactive lifestyle or have never run or walked a 5K to those who are ready to take their running a bit more seriously. The eight- to 10-week training program provides a weekly workout schedule where participants train as a group twice a week and run from various locations around Mishawaka and South Bend like the Riverwalk and Notre Dame. The program cost is $100. n April 1 will kick off training for the goal race for the Sunburst 5K on Saturday, June 3 in South Bend. n June 10 is the start date for LOGAN’s Run training on Aug. 5 on the Notre Dame campus.

n A third No Boundaries training will begin later in the summer to train for the Frightening 5K in Bristol, IN.

Celebrate Global Running Day The first Wednesday of June each year celebrates Global Running Day. For 2017,

Fleet Feet Sports is hosting a nationwide 5K run/walk from each of their 160-plus stores on June 7. The cool thing is that Fleet Feet will

be combining and sharing results of all the 5Ks run that day. Stay tuned to the Fleet Feet Mishawaka website—fleetfeetmishawaka.com— for upcoming details.

Wednesday Night Social Runs You might see 20, you might see 50 or more at the weekly Wednesday Night Social Runs sponsored by Fleet Feet and led by Christopher Schenkel. The runs begin at 6:30, rain or shine, and go year-round—so jump on in! The 5K route starts at O’Rourke’s and runs through the Notre Dame campus. Make it a demo run in a pair of shoes you have been questioning and post-run, enjoy discounts on food from O’Rourke’s and a little social time. “You’ll feel welcome no matter what kind of runner you are,” said Chris. “We see a wide range coming out, anywhere from a seven-minute to 13-minute mile.” It is a social outing, so plan to introduce and be introduced!

Fit Club In January, Fleet Feet introduced Fit Club, a chance to work out free to the popular Beachbody programs including P90X, INSANITY, TurboFire, and the latest release, COR DE FORCE. Bring some water, a mat and a friend.

For more information on all these Fleet Feet activities go to fleetfeetmishawaka.com and the Fleet Feet Mishawaka Facebook page.

taking it to the streets (and parking lot)

Fleet Feet Mishawaka is helping fill in the blanks on the running calendar with social, training, demo and even a nationwide run. Above, runners of all levels meet year-round with the Wednesday Running Club that welcomes all running levels.

2016 5K No boundaries team. Success!

summer training starts indoors

Set goals for your body, capability and your available time and stick with it so you have a

jump on spring rides.

THE WORKOUTS

Page 4 February-March 2017

Fiddler'sAd_BenefitWalk.indd 1 5/10/12 9:10 PMFiddler'sAd_BenefitWalk.indd 1 5/10/12 9:10 PM

taking a hiit For Your Figuren The science of high intensity interval training convinced Liz Nierzwicki to create a better way to workout and challenge the aging process.

MISHAWAKA, IN—Anne McConville’s lower back always ached. Her Ironman brother-in-law was persistent in reminding her to work on her core, considering all the miles she logged as a marathon runner. If you love to run—really love to run—then that is how you want to spend all your precious workout minutes. But the catch, especially as we age, is that in order to protect your body, you must dedicate time off-road cross training the body’s systems. Anne discovered figureFIT™, a high intensity interval training (HIIT) class offered at Solace Yoga Studio in Mishawaka. After a year and a half, her back no longer hurts—whether at her desk or on the run. Coin-cidently, she dropped 10 minutes off her marathon time without adding any more running miles to her regimen. Steve Whetstone had back surgery not much more than a year ago. After physical therapy his prescription was to “stay active.” Last May he began going to a figureFIT™ class because it was easy to accommodate the moves as his strength increased. The online class component was also signifi-cant, as he could keep consistent with the workouts at different gyms or in a hotel when he traveled. He calls it simply, “A killer transformation.” Solace owner Liz Nierzwicki saw the advantages to HIIT training even before she opened her yoga studio six years ago. The science behind it just made sense. “I realized when I turned 35 my body started to change. My metabolism slowed down and I gained weight more easily,” Liz said. HIIT was emerging then in the in-dustry with the science to back the claims of metabolic enhancement and perfor-mance improvements. Liz had always lifted weights, but now she dug in to formulate what became figureFIT™, a week of work-outs focusing on all the major muscles. She also included the critical bursts of cardio to challenge heart rate —the perfect blend to boost metabolism and burn fat. “Once I started working out this way, my body started changing,” Liz said. She began to feel more powerful, even surprising herself when she won a female division at a competition for which she hadn’t specif-

ically trained. “That showed me my new workouts were really effective for my overall fitness level.”

science does MAtter HIIT affects the body’s three energy systems that produce Adenosine Triphosphate (ATP,) the body’s main fuel. n Phosphagen system—high power/short duration: In the fitness world, think burpee. This system runs out within 10 seconds.n Glycolytic system—moderate power/short duration. Once initial stores of ATP are depleted, the body shifts to the glycogen stored in its muscles and converts it to ATP. This system lasts about 60 seconds before it runs out. n Oxidative system—low power/long duration. This is the body’s ongoing energy that propels the heart, circulatory and digestive systems, ever tapping into the glucose system for fuel because it must always keep going. The body can turn on any of the three systems with the start of an activity. What dictates which one (or two) is used the most is the effort required from that activity. Liz considers marathon runners like Anne (before HIIT) as chronic oxidative users who never train their phosphagen or glycolytic systems. “If you never change it up and do HIIT or lift weights, then you never train the first two energy systems,” she said. Once Anne began to train the systems that serve fast movement bursts of cardio and muscle work, her phosphagen system sparked a faster use of ATP and

glycogen converted to ATP more efficiently as well. It was no surprise to Liz that Anne’s running speed increased and endurance improved, because all three energy systems were better trained. The other scientific aspect of HIIT is EPOC—excess post exercise oxygen consumption and VO2 max. “In real ATP training, we want you gasping for air by the time you are finished with a set,” Liz said. “Then you stop, recover and go at it just as hard again.” The more you challenge the body’s oxygen intake during exercise, the more it will need to replace that oxygen post exercise. This is where the continued caloric burning comes into play, as your body works to return its systems to normal. The body has a certain amount of oxygen it can hold and use during intense exercise. This type of training increases our VO2 max, and theoretically, the more oxygen you can use during exercise, the more ATP you can produce.” Understanding the baseline of the science and how it works with the body gave Liz the knowledge to put together the figureFIT™ concept for building strength, power and speed. The class covers six to eight moves in one workout, then three circuits. ”First we’ll do an ATP move (say

burpees) followed by a resistance move that builds muscle (say bicep curls) and then another ATP move and then repeat before a one three-minute recovery break.” Liz says it is a 500-600-plus calorie burn per class, plus the additional 36-hour EPOC effect. figureFIT™ classes are offered at Solace Yoga Studio, but Liz developed the program to also serve participants off-site. At figureFitLife.com, participants can sign up to get the monthly workouts. The program also covers other fitness and lifestyle needs such as nutrition and stress management techniques such as yoga and meditation.

Steve Whetstone used the HIIT-based figureFIT™ class at Solace Yoga Studio to stage his comeback from back surgery. The online option helped him keep consistent when traveling.

“If you never change it up and do HIIT or lift weights, then you never train the first two energy systems . . . In real ATP training, we want you gasping for air by the time you are finished with a set.” Liz Nierzwicki, Solace Yoga Studio

figureFIT™ is a high intensity interval workout developed by Liz Nierzwicki. The workouts are based on the science of the body’s three energy systems and Excess Post-Oxygen Consumption (EPOC) for training and weight loss. Visit figureFIT.com.

Page 5 February-March 2017

GRANGER, IN—It’s here, it’s tasty and oh-so nutritious! Three pounds of organic fruits and veggies are packed into one bottle of Simply Pressed Juice. If you are a juicing newbie or have a bit of a sweet tooth, you may want to opt for a slightly sweeter blend with orange, pineapple or lemon. The lower-glycemic

blends offer up more of a raw salad flavor appreciated by true aficionados. Simply Pressed Juice opened its doors in Granger’s Centennial Place shopping center in November, offering new choices for Michiana athletes and those with a health-focused pallet. In addition to the pressed juice selection there are: n Vegan smoothies with a homemade cashew juice base and no refined sugar n Acai bowl berry meal replacements eaten with a spoon that includes granola, fruit and options to make it your own; n Keto coffee—organic coffee blended with organic coconut oil and grass-fed butter. “Each bottle of our juice has a major influx of nutrients to help your body run efficiently and perform at optimum levels,” said Ryan Blake, who owns Simply Pressed Juice with his wife Rachel. “This is raw. If you buy juice from the store, it has to be pasteurized to extend the shelf life. That process sacrifices enzymes and other micro nutrients that make the juice special.” Yes, you can keep it special if you juice at home, but we all know (or can imagine) the multiple steps involved in that process—a different kind of sacrifice! Simply Pressed Juice is made in-house by cold-pressing, a process with no heat ex-change so heat-sensitive nutrients are not diluted. “Plus, we are able to sneak in a few ‘forgotten’ nutrients you likely don’t buy for home-juicing,” Ryan said. Developing their own up-to-scale juice bar has been a dream of Ryan and Rachel’s for years. Both Ohio State track student-athletes, they fell in love with juicing when they lived in California four years ago. “I always had an entrepreneurial bug and we wanted a product that tied in with our lifestyle,” Ryan said. “Raw juice is an

accessory for those who want to improve athletic performance and an aid for those who want to improve their health.” It did take time, four years in fact, to plan, create the products, find a city and location. Rachel is a Wawasee High School graduate, so the couple was happy to re-turn to family and find a community where the juicing business was not saturated. While the benefits of juicing are not new to many in Michiana, the convenience of Simply Pressed Juice is. Those who juice probably spend about a half-hour, not including store time. Add that to the purchase of three pounds of fruit and veggies per glass and $9 per bottle seems reasonable. And really, how often do you include nutrient-rich organic rainbow chard or spirulina to your juicing venture? “To eat healthy is labor-intensive,” Ryan said. “As a one-stop option, we hope to eliminate the labor of juicing for athletes and people who want to improve their health by diet but who may not always have time to juice on their own.” So far, the venture has been fun for Ryan and Rachel, “because it’s new to many people here.” Simply Pressed is in the former Upper Crust space in the Centennial Place shopping center on Cleveland Road. Check out their Facebook Page for upcoming events like Juice Runs and other community activities. FMI visit the Simply Pressed Juice Facebook page.

developed bY athletes, nutritious For allgrAnger’s siMPLy Pressed Juice Puts the “Ahh” in rAw

Keto coffee is all organic, coffee blended with coconut oil and grass-fed butter.

“To eat healthy is labor-intensive. As a one-stop option, we hope to elimi-nate the labor of juicing for athletes and people who want to improve their health by diet, but who may not have the time to juice on their own.”

Ryan Blake, co-owner

Fajita superFood soup

By ALLEE GUSHWA, Fresh Thyme Farmer’s Market, Mishawaka What better way to warm up on one of these chilly days than with a hearty and healthy bowl of soup? If you’re anything like I am, you barely have time to take a breath let alone add a complicated recipe into the mix. This is the part where your crock pot becomes your best friend! This flavor-packed soup offers a kick of spice and a blast of benefits from super foods such as black beans, kale, and avocado. Black beans are a great source of pro-tein and fiber, in addition to offering anthocyanins which some nutrition experts be-lieve help ward off Parkinson’s disease. Avocado brings on those wonderful healthy omega-3 fat. Fat is a scary word, but every cell in the human body has an outer membrane containing fats—replenishing and supporting the fats for cellular health helps with everything from glowing skin to digestive health. Pair your avocado with the kale in this soup and your skin will get a double-whammy of support. Packed with Vitamins A, B and C, kale has been touted as a nutritional fountain of youth. Fulfilling your daily needs of those vitamins can reduce skin dryness, adult acne, and even help with ocular strength. I prefer to steer clear of as much sodium as possible, so I’ve chosen to specifi-cally list low-sodium products in my recipe. You can always substitute the standard version of the ingredient if you wish.You will need:

1 lb boneless skinless chicken breast1 can reduced sodium black beans (drained)1 can no-salt added sweet corn (drained)1 medium yellow onion, sliced2 cups kale, thinly chopped1 red bell pepper, sliced1 ripe avocado, sliced4 cups Progresso unsalted chicken stock2 cups water½ Tbsp. black pepper½ Tbsp. red pepper flakes1 packet (1.25oz) Mrs. Dash fajita seasoning (Mrs. Dash is a dream come true for low-sodium lifestyles. )1 bundle green onions, chopped

Step 1: In your crockpot, add one cup of chicken stock, one cup of water, chicken breast, bell pepper, onion, kale, red pepper flakes, and black pepper. Cook on low for 6 hours OR high for 3 hours. Step 2: After this initial cook time, take the lid off—enjoy the smell! – and shred your chicken breast with forks.Step 3: Add your drained cans of corn and black beans, 3 cups of chicken stock, one cup of water, and your seasoning packet. Mix thoroughly, until your seasoning packet is evenly distributed. Allow to cook for an additional 30 minutes on high, or 1 hour on low. Step 4: Serve in bowls, garnished with a thick wedge of avocado and chopped green onions, to taste. Sprinkle with low fat cheddar cheese if you wish.Serves 4-6

Prep Tips:*If you prefer your soup less brothy, reduce stock and water in equal half-cup increments. *If your crock pot is not large enough for Step 3, move the contents of your crock pot to a large pot on the stove, add ingredients from Step 3 to the crock pot and simmer together covered for about 20 minutes, stirring occasionally.

Fajita Suiperfood Soup is packed with nutrients, warmth and a little zip.

february2/11/17 Frosty 5K & Mitten MileStudebaker Park Pavilion, Elkhart, INstonesouppromotions.com

2/18 Warsaw Polar PlungeCenter Lake Pavilion, Warsaw, INsoindiana.org

2/25 South Bend Polar PlungeFour Winds Field, downtown South Bend, INsoindiana.org

2/26 Outpost Cup Ski and snowboard races Swiss Valley Ski & Snowboard Area, Jones, MIskiswissvalley.com

MARCH3/4-5 Maple Leaf Indoor Marathon/Half MarathonGingerich Rec/Fitness Center, Goshen College, Goshen, INmapleleafmarathon.com

3/11 Sarah Strong Run 10K run, 5K run/walk, 1-Mile Kids Fun RunDowntown Elkhart, INrunsignup.com

3/11 Run for Robots 5K Penn High School, Mishawaka, INrunforphil.com

3/18 ND Pi Day 5K 10K, 5K races, 1-mile campus tour University of Notre Dame Campus, Notre Dame, INawis.nd.edu

3/19 Melting Mann Dirt Road Bike Challenge32 or 22 miles on rolling dirt roadsVandalia, MImeltingmann.com (See ad on page 3.)

3/26 MBA Bike Swap MeetSt. Patrick’s County Park, South Bend, INmbabike.com

APRIL4/1 Holy Half (REGISTRATION FULL)University of Notre Dame campus, Notre Dame, INholyhalf.nd.edu

4/1 SB Venue Parks & Arts 5K/10K RunRum Village Park, South Bend, IN runforphil.org

4/8 Sarett Spring Stampede 5K Trail Run/WalkSarett Nature Center, Benton Harbor, MIrunsignup.com

4/8 Hero Run 10K, 5K and 5K WalkDowtown Niles, MIrunsignup.com

4/15 Max Move A walking event for all ages and abilitiesCulver Academy Navel Builiding, Culver, INE-mail dana.neer@culver.org for free registration(See ad this page.)

4/22 Run Forrest Run 10K, 5KUniversity of Notre Dame campus, Notre Dame, INrunforrestnd.com

4/22 NSL Color RunBrandywine Jr./Sr. High School, Niles, MInilesserviceleague.org (See ad this page.)

4/22 Community Peace 5K Run/WalkSouth Bend and Notre Dame neighborhoods, INolivetamechurch.com

4/22 Carmel MarathonMarathon, Half Marathon, 8K, 5KDowntown Carmel, INcarmelmarathon.com (See ad page 2.)

4/29 Wakarusa Maple Syrup 5K Run/WalkMemorial Park, Wakarusa, INrunsignup.com

4/29 SuperHero 5K for CAPSCivic Plaza, Downtown Elkhart, INstonesouppromotions.com

may5/6/17 Silver Mile Run for Education5K run/walk, Timed Mile Run, Family Fun WalkPenn High School, Mishawaka, INphmef.org (See ad page 8.)

5/6 Cinco de Miles 5KCentral Park, Mishawaka, INcincodemiles5k.com

5/6 Daly Dash 5KDaly Elementary, Elkhart, INfacebook.com/runthedash

5/6 Run for the Buds 10K, 5K run/walkDowntown St. Joseph, MIblossomtimefestival.org

Bariatric Surgery l Ear, Nose, Throat l Facial Plastic Surgery General & Vascular Surgery l Obstetrics & Gynecology

Orthopedics l Pediatrics l Physical & Hand Therapy Podiatry l Sleep Medicine Spine l Urology

YourAlliesForLife.com

n Runs/Walks n Cycling n Triathlon/Duathlon n Adventure n Trail Run n Mountain Bike n Kids Events

Race & Event Calendar

Page 6 February-March 2017

WHERENaval Building

Culver Academies

WHENApril 15, 2017

9:00 am - Noon

FREE Event for all Ages

This is not a race. Run, jog, or walk 10 milesaround Lake Maxinkukee, Culver IN

• 3 Refreshment stops • 3 Bathroom stops

Email Event Director, Dana NearDana.Neer@Culver.org

REGISTER Today

Held at Brandywine High School Cross Country Trail1700 Bell Road Niles, MI 49120 Pre- Register Before March 31, 2017 $20 Per Person After March 31, 2017 $30 Per Person REGISTER at nilesserviceleague.org

April 22, 2017 9 AM

FOR ALL AGES!!

NSL Color Fun Run

n Runs/Walks n Cycling n Triathlon/Duathlon n Adventure n Trail Run n Mountain Bike n Kids Events

Race & Event CalendarPage 7 February-March 2017

New Name, Expanded Services, Same Great Care Offering the latest in minimally-invasive, in-office procedures and

same day diagnostic technology to perform a wide variety of services at a lower cost. In-office services include balloon

sinuplasty, esophagoscopy, low radiation CAT scans of the head and neck, thyroid ultrasounds, biopsies and home sleep testing.

Learn more about our services at

AlliedENTSpecialtyCenter.com

6301 University Commons, Suite 360 and 380, South Bend Phone: 574-232-4800

Fax: 574-288-7143

New Name, Expanded Services, Same Great Care Offering the latest in minimally-invasive, in-office procedures and

same day diagnostic technology to perform a wide variety of services at a lower cost. In-office services include balloon

sinuplasty, esophagoscopy, low radiation CAT scans of the head and neck, thyroid ultrasounds, biopsies and home sleep testing.

Learn more about our services at

AlliedENTSpecialtyCenter.com

6301 University Commons, Suite 360 and 380, South Bend Phone: 574-232-4800

Fax: 574-288-7143

Offering the latest minimally invasive, in-office procedures and same-day diagnostic technology to

perform a wide variety of services at lower cost. In-office services include:

Learn more about our services at AlliedENTSpecialityCenter.com

A Division of Allied Physicians of Michiana

New Name, Expanded Services, Same Great Care

Balloon sinuplastyEspophagoscopy

Low Radiation CAT scans of the head and neckThyroid ultrsounds

Biopsies Home Sleep testing

5/13 Fifth Third River Bank Run25K, 25K wheelchair/hand cycle, 10K, 5K, relays for all races, 5K community walkDowntown Grand Rapids, MI53riverbankrun.com

5/13 Girls on the Run Michiana Spring 5KPotawatomi Park, South Bend, IN girlsontherunmichiana.org

5/14-20 Bike to Work WeekDowntown South Bend and beyondmichianabiketowork.org

5/14-20 Fat & Skinny Tire FestRoad and mountain bike races, kids activities, Ortho CupWarsaw & Winona Lake areas, INfatandskinnytirefest.com

5/18 Paint the Town Yellow Evening WalkSeitz Park, South Bend, INuhs-in.org

5/20 Fort 4 Fitness Spring CycleFort Wayne, INfort4fitness.org

5/21 Silver Lake DuathlonRolling Prairie, INsilverlakeduathlon.com

5/20 Granger Paths 10K, 5K, Family WalkGranger, INgrangerpaths.org

june6/3/17 Sunburst RacesMarathon, Half Marathon, 10K run, 5K run, 5K walk, (Family Walk on 6/2)Downtown to Notre Dame campus, South Bend, INsunburstraces.org (See ad page 11.)

6/10 Randy Miner MemorialDowntown Etna Green, INrunsignup.com

6/10 Ideal Beach TriathlonLong and short sprint triathlons, run/walk and kids triIdeal Beach, Elkhart, INidealbeachtri.com

6/11 Four Winds Invitational 5KBlackthorn Golf Course, South Bend, INrunsignup.com

6/17 Courthouse Classic 5K run/walkDowntown LaGrange, INcourthouseclass.com

6/24 Warsaw Optimist TriathlonAdult and youth triathlons, Adult Kayak/Bike Runwarsawoptimisttriathlon.com

JULY7/8 Tour des Lakes25K, 50K and 100K ridesSyracuse Community Center, Syracuse, INtourdeslakes.com

7/29 bStrong 5K & 1 Mile walk/runBremen High School, Bremen, INbstrong316.org

7/29 Amishland & Lakes RideLakeland High School, LaGrange, INamishlandandlakes.com

AUGUST8/5 Eagle Lake TriathlonLong and short sprints, kids triathlonEagle Lake Marina, Edwardsburg, MIeaglelaketri.com

8/12 Lake Max TriathlonSprint and kids triathlon distancesCulver, INrunsignup.com

8/19 Running Wild, Wacky Scavenger HuntSt. Patrick’s County Park, South Bend, INsjcparks.org

8/19 Quilt Garden Bike TourDowntown Elkhart, INfacebook.com/bloomnzoom2

8/25-27Tour de LaPorteRide, road and trail runs, family eventsSoldiers Memorial Park, LaPorte, INtourdelaporte.org (See ad page 11)

8/26 Barron Lake TriathlonSprint triathlon distanceNiles, MIbarronlaketri.com

SEPTEMBER9/9 Game Day Chase10K, 5K run/walkEddy Street Commons, South Bend, INgamedaychase.org

9/17 Bike Michiana for HospiceMultiples ride distancesSt. Patrick’s County Park, South Bend, INbikemichianaforhospice.org

9/23 Paws for a Cause5K, 1-Mile Strut Your Mutt pet-friendly walkOx Bow County Park, Elkhart, INrunsignup.com

9/24 3 for 3 TriathlonSprint distance, kayak or pool swim optionMichiana YMCA, South Bend, INrunsignup.com

9/30 Mishawaka Promise 5K, Mini WalkCentral Park, Mishawka, INfoundation@mishawaka.k12.in.us

october9/30 Fit4Fall5K run/walkRiverview Park,St. Joseph, MIfit4fall5K.com

NOVEMBER11/11 Race to Save LivesSt. Jospeh Medical Center, Mishawaka, INuhs-in.org

DECEMBER12/9 Santa Stroll5K run/walkDowntown Elkhart, INsantarunelkhart.org (See ad page 10.)

Page 8 February-March 2017

By THOMAS MANGO, MDAllied Bone and Joint

Back pain? You are not alone:n Visits to the doctor regarding back pain account for 15 million visits annually. n It is second only to the common cold for office visits. n Back pain is the fifth ranked cause of hospital admission on an annual basis. n Direct and indirect costs related to back pain exceeded $86 million. The spine includes 24 vertebra from the base of the skull to the pelvis. There are discs between each vertebra which act as cushions between the bones. The spine protects the spinal cord and allows nerves to exit at each level. While issue do arise from the spine

area itself, back pain can also be the result of irritation of other sites in the body rather than the spinal column. One of the most common is the sacroiliac joint. It is an irregular joint surface connecting the pelvis to the spine that relies on both ligamentous and muscular support. It is estimated that 22 percent of back pain is related to the SI joint and in post-spine surgical patients that percentage could be as high as 43 percent. Common causes of SI joint dysfunc-tion include lumbar fusion, motor vehicle accidents, pregnancy, falls, lifting injuries, and even repetitive injuries. Pain can present over the SI joint sulcus which is the dimple in one’s back. It may present as lower back pain or even sciatic-like symptoms. It can even present as pain radiating into the pelvis and groin area. SI joint dysfunction often presents as

an inability to stand for long periods of time, trouble walking or running, leg stiff-ness in the hamstrings, disturbed sleep patterns, disturbed sitting patterns, and pain in changing positions from sitting to standing. Finally, it can present simply as pain in ascending stairs. Often the SI joint is missed as the cause of back pain as most practitioners focus on the spine itself. Proper diagnosis can help limit unnecessary surgery. Diagnosis is made by a careful history and a directed physical examination. Patient’s identifying pain with one finger pressed to their SI joint below the level of L5 are definitely candidates for a further examination. There are five distinct provocative tests that can be performed by the physician to help identify SI joint prob-lems. Each of these five tests can be easily performed in your doctor’s office. If these tests combined with an appropriate history lead your physician to diagnose an SI joint dysfunction problem, non-surgical treatments include: n Anti-inflammatories, n Pain medications, n Chiropractic care, n Physical therapy care and n SI belt. n More invasive treatments can include an SI joint injection and/or a radiofrequency ablation. (This is a procedure where the small nerves that give pain sensation to the SI joint are neutralized by the use of a

catheter.) Physical therapy and or chiropractic care include proper body mechanics, gait and balance training, posture and body mechanics training, as well as soft tissue mobilization, manual manipulation, and strengthening. The most accurate and effective test is a bit more invasive and involves a diagnostic/therapeutic injection. This procedure may provide long-term relief as well as provide your doctor with diagnostic information that could be used for surgical intervention.

when surgery is needed Surgical treatment for SI joint dys-function includes fusion of the SI joint. This can be performed through a percutaneous procedure where metal rods are inserted across the SI joint to al-low it to fuse together and to prevent any more abnormal motion. This can be done as an outpatient basis and affords return to function in six to either weeks. In the proper individuals this procedure has been found to be 94 percent effective. In summary, all back pain is not caused by the spine. If your history is

suggestive of an SI joint problem, a detailed physical exam with regard to the SI joint should be performed. Conserva-tive care should always be commenced first. However, if these treatments are not effective, diagnostic/therapeutic injec-tions can be performed. And finally, if all attempts at treating the dysfunction fail, there is a surgical alternative.

Stepping Into Better Healthis the sacroiliac joint the culprit For Your back pain?

not ALL BAck PAin stArts with the sPine

Dr. Thomas Mango is a board-certified orthopedic spine surgeon specializing in minimally invasive surgery. He provides a full line of spine care services for the cervical, lumbar and thoracic spine ranging from

conservative care to injections and surgery. Contact Allied Bone and Joint at (574) 247-4667 or request an appointment for more information.

Patient’s identifying pain with one finger to their SI joint below the level of L5 are definitely candidates for a further examination.

Often the SI joint is missed as the cause of back pain as most practitioners focus on the spine itself. Proper diagnosis can help limit unnecessary surgery.

“X” marks show possible locations of pain caused by the sacroiliac joint.

Page 9 February-March 2017

Some athletes use breath-rite strips

For over 50 years, Kruggel Lawton has been providing clients with sound advice and individualized planning strategies for personal and business goals.

Get to know us at klcpas.com/aboutSouth Bend - 574.289.4011

Elkhart/Goshen - 574.264.2247

Focus. Passion.

Determination to hit a home run for every client.

Your business. Your family. Your future. Accounting for your every need.

Tax Consulting l Estate Planning l Retirement l Succession Planning l AssuranceBusiness Valuation l Litigation Support l Business Accounting Services l Management Search

By MAHER ABU-HAMDANAllied ENT

What is Nasal Airway Obstruction? The nose is the first passageway through which we deliver air to our lungs. In fact, nasal breathing normally delivers 70 percent of airflow to the lungs. More than 20 million Americans suffer from nasal air-way obstruction (NAO), which limits airflow through the nose with significant quality of life consequences. Symptoms may include: Difficulty breathing at rest and/or while ex-ercising, reduced sleep time/sleep quality and reduced daytime productivity.

What causes Nasal Airway Obstruction? Even slight narrowing of the nasal passage can lead to significant reduction in airflow. There are four main causes of nasal congestion: infection, allergic, non-allergic rhinitis, and structural abnormalities. n Infections, which include colds and sinusitis, are by far the most common. The vast majority are viral and do not need antibiotics. Colds usually last up to 10 days and patients typically can get relief with over-the-counter cold and sinus medications, fluids and rest. Bacterial infections persist longer and usually are more severe with discolored nasal drainage and fevers. These infections usually require an antibiotic and steroid. n Allergies are very common, affecting 10 to 20 percent of Americans. Other symp-toms include sneezing and itchy watery eyes. Allergies can be seasonal, usually

from pollen in the air, or they can be non-seasonal, such as dust or pets. Aller-gies are best treated with allergy avoid-ance, saline rinses, nasal steroid sprays and antihistamines.

n Non allergic causes for nasal congestion exist. Exercise itself can cause nasal conges-tion and drainage, though the mechanism for how this works is still not fully under-stood. Fortunately, if this is impacting your workout, then a prescription nasal spray can help.

n Structural blockages are physical barri-ers in the nose preventing normal airflow. This can be caused by trauma to the nose

or just something you were born with. The three areas that can cause narrow-ing are the lateral wall of the nose, septum and turbinates. The lateral wall is made of cartilage in the side of your nose and can flex or collapse inward when you breathe. ***Some athletes use Breathe Right strips to overcome this collapse. The septum is a wall, made of cartilage and bone, between the nostrils which can bend and block the nasal passage. Turbinates are ridges of bone and tissue inside your nose which can limit airflow when enlarged. Congestion medications do not work as well because the problem is structural, usually requiring surgical repair to alieviate the condition. Structural surgeries can be done in an outpatient setting with most patients returning to work after three to four days. Nasal packing is usually not required which helps with discomfort. Surgeries can be tai-lored to certain problem areas listed above. If you have questions about whether or not surgery is needed a simple questionnaire and a good physical exam can determine whether or not surgery is right for you.

is airwaY obstruction hampering Your workout?“Exercise itself can cause nasal congestion and drainage...if this is impacting your workout, then

a prescription nasal spray can help.” Dr. Maher Abu-Hamdan

Athletes whose nasal wall flexes or collapses when breathing—causing airway obstruction—can often get relief from Breathe Right strips.

Dr. Maher Abu-Hamdan is a general ENT and has special interest in sinus and endocrine surgeries. Dr. Abu-Hamdan practices at Allied ENT Specialty Center, a Division of Allied Physi-cians of Michiana, which is located at 6301 University Commons Ste 360. To schedule an appointment please call 574-232-4800.

spring bike swap

The 2017 Michiana Bicycle Association’s Bicycle Swap Meet will be Sunday, March 26 at the Red Barn at St. Patrick’s County

Park. Seller setup will begin at 10:45 am and be open for buyers from 11:30 am to 2:30 pm.

March 26St. Patrick’s County Park

GORDON Continued from Page 3Goals are Key Set goals for your body, capability and your available time and stick with it so that you have a jump on spring rides. Once you have committed to becoming a better cyclist this winter, checkout indoor group riding with Computrainers, and Wahoo Kickers that interface with the cyber cycling world, and roller riding at local shops.Your Summer conditioning starts now.

Page 10 February-March 2017

n LECO Corp. keeps corporate well-ness team-oriented and motivated

ST. JOSEPH, MI—With its roots in corporate wellness, the 600-participant Fit 4 Fall 5K is dual-purposed. It began simply as a way to inspire LECO employees to get up and go—actually, to keep going, since they had already walked all the way to Mackinaw Island . . . sort of. LECO is a worldwide manufacturer based in St. Joseph, MI with about 500 em-ployees locally. In the summer of 2012, the company started a wellness program that put employees on teams and challenged each team to collectively walk as far as it would be to Mackinac Island. “It really took off!” said Veronica Jackson, LECO technical communications manager and now Fit 4 Fall co-race director. “People were excited and staying active. Over that summer, they learned a good way to get in the miles was to do 5Ks, so a group of employees began going to a different one every weekend.”

Somewhere along the line, upper man-agement said, “Let’s do our own 5K for our employees.” The Fit 4 Fall event developed, encouraging employees to keep moving after the summer months. Held at River-view Park in St. Joe, employees, family and friends paid $5 to participate—and nearly 200 did so. The company paid for shirts and awards. The following year Veronica and customer communications manager Maria Hutchins were asked to open it up to the public. “We can do that,” they said. They dug into their new roles and hosted a 400-par-ticipant event in 2013 and have watched the growth ever since. “The race has become a corporate mission, still generated by employee enthusiasm,” Veronica said. Along with the co-race directors, many LECO employees take on roles, including getting sponsors, coordinating a silent auction and working with the charities, as well as handling all the administrative tasks of putting on a race.

“LECO provides all the back-end work and our sponsors graciously donate the fund-ing, so when you register, your $25 all goes toward the charities we support.” Last year, Hospice at Home, Autism Learning Center in Southwest Michigan and the Alzheimer’s Association were beneficiaries. “All our charities have some connection to our employees and represent a need to the families in our company,” Veronica said.Fit 4 Fall is now “its own animal,” yet LECO continues to grow its corporate wellness focus with new health or fitness challenges several times a year. “We still work in teams and try to have something going on all the time. Employees can now earn points by being involved in the race.” In addition to fitness and activity, the LECO wellness committee likes to go a bit outside the box when it comes to creating new challenges for their employees. “We look for things we all need to work on—eating more fruits and vegetables, increas-ing water intake, participating in a blood drive, even a challenge to go a day without caffeine—so employees remember well-ness doesn’t always have to focus on activity.” Each challenge has a theme and points to be earned for competition sake, yet folks compete on the honor system, inspired with awards, prizes and team fun. Lunch-and-Learn mini seminars on various health topics are offered to continue education. Don’t miss the 2017 Fit4Fall 5K, planned for Oct. 14.

corporate wellness goes communitYstanding up to the pain oF sitting downn Partners and employees of Krug-gel Lawton CPAs, a regional tax and accounting firm, are experiementing with various way s to reduce seden-tary stitting—and loving it!

It started with one— a purchased stand-up desk. Intrigued, a Kruggel Lawton team member made one for him-self and a few others in the office. That caught people’s attention. “Then, it sort of became an individual effort for those who wanted to increase their activity and productivity, and not be sitting at their desks all day,” said Erin Bonin, marketing director at Krug-gel Lawton CPAs in South Bend. Some people even found it alleviated pain from chronic injury issues. The more people looked into the benefits of not sitting for prolonged periods, the more unique work styles emerged in Kruggel Lawton’s workspaces and offices.

For Erin, it was a newer item on the market—a HOVR. “I tried to stand up and write, but found it tough to focus while standing.” Erin researched and found the HOVR—a unique

way to “sit down and walk.” “I was having trouble with my IT band tightening up on me and was in pain at the end of every day. Since I started using the HOVR and swinging my feet while I sit, it hasn’t bothered me at all.” She also doesn’t mind that it is a somewhat unconscious way to burn more calories at work. Kruggel Lawton partner, Dan Smogor, got a motorized stand-up desk following back surgery a few years ago. His desk allows him to toggle back and forth from sitting to standing with ease and he now can work throughout the day with decreased pain. One of his more recent adaptations: to leave the desk up for meetings. “If there’s something a group of us needs to discuss, I like calling people in to my office for a stand-up meeting around my desk. It’s not so formal, the energy is up and we often accomplish things a little quicker, too. People really seem to enjoy it and like changing things up.”

It’s no more than $50 for the wood and materials to build your own desktop unit that will lift your computer to a standing view, according to designer Brad Meier. This is an affordable way to see if the investment of a manufactured desktop unit or actual motorized desk suits your work style and focus. “There are a lot of long days at the desk during tax season, so we are always trying to find ways to be more active,” Erin said. “Our partners are great advocates of being active in general, enjoying sports and promoting family activities.”

SAVE THE 2017 DATEDecember

92017

n Chip timing

n Elkhart’s Riverwalk n Benefitting Santa’s

Pantry—Pay It Forwardn Santa suit with

registrationSantaRunElkhart.org

Above Kruggel Lawton Partner Dan Smoger purchased his stand-up desk after back surgery. He quickly learned additional value of focused, efficient stand-up meetings. Below Erin Bonin, KL marketing director, works at a DIY stand-up desk created for several staff members by Brad Meier.

LECO employee Roxanne Shaw and daughter, Sierra, volunteered at the 2016 Fit4Fall. The event has grown from an employee/family/friends-only event in 2012 to a community event that now attracts more than 600 participants.

With the HOVR, Erin is able to swing her feet (and burn calories) while sitting at her desk. Since using, she has not felt the pain of her chronic IT band discomfort.

is it time to take a stand? Whether you call it a height-adjustable, sit-stand or stand-up desk, the idea is the same: improve your overall health by decreasing the time you spend sitting during the day. Research is still in its early stages, but all signs indicate that standing at your desk for at least part of the day can have impressive health benefits and may also increase productivity. At the very least, research indicates standing at your desk can partly negate the harmful effect of sitting too much. *n Standing lowers risk of weight gain and obesity. n Using a standing desk may lower blood sugar. n Standing may lower your risk of heart disease.

n Standing desks appear to reduce back pain. n Stand-up desks help improve mood and energy. n Standing desks may boost productivity.

n Standing more may help you live longer.

*For details, refer to “7 Science-Based Benefits of a Standing Desk” by Dietitian Joe Leech, on authoritynutrition.com.

“There are a lot of long days at the desk during tax season, so we are always trying to find ways to be more active.”

Erin Bonin, Marketing Director, Kruggel Lawton CPAs

“All our charities have some connection to our employees and represent a need to the families in our company.”

Veronica Jackson, Fit 4 Fall Co-Race Director

VANDALIA, MI—Crank-Up your race season by challenging yourself to an open class dirt road grinder of 32 or 22 miles on a roller coaster race course. These are some of south-west Michigan’s most challenging dirt roads during the spring thaw. Honestly, the race is just a small part of a great day. The Melting Mann experience begins in the morning enjoying homemade chocolate chip cookies and specially brewed coffee from Roast by Ron’s Beans. “The welcoming atmosphere of our celebration area invites racers, families and spectators to enjoy warm fires, a view of the finish line and great music by DJ DMC,” said co-race director Jaime Stafne. The tout-ed “awesome” food, its own Muddy Derailleur crafted beer, brewed for Melting Mann by Goshen Brewing Company, caps the day. As always, great awards and prizes abound at Melting Mann, including training rollers by SportCrafters and a Kona Rove Al Gravel Road Bike. Registration is limited to the first 1,000 riders.

Page 11 February-March 2017

Presented By: Brought To You By: Benefiting:

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Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

Friday, August 25Early Packet Pick-Up Trail Run

Saturday, August 26Half Marathon Run, 10K Run, 5K Run/Walk,Mini TDL Fun Run(4-8 yr. olds)

Sunday, August 27Cycling Routes (5, 15, 25, 40, 60 and 100 miles)

Tour de La Porte proceeds benefit local patients with cancer and funds free screenings for community members.

For more information: 219.326.2471

2017 august 25 - 27

melting mann rides again—Year Four FeAturing its own Muddy derAiLLeur Brew And yeti

Sometimes slushy, sometimes sunny, that’s the mystery of the Melting Mann. Either way, it’s a great day.

SUNDAY, MARCH 1932 or 22 miles on Cass County roads

10am Start, Vandalia, MI

MeltingMann.com

a run oF manY colors

NILES, MI—The Niles Service League will host its 4th Annual Color Fun Run at the Brandywine Junior-Senior High School cross country track. At 8:15am, a spirited Zumba warm-up will get participants in the mood and ready to go for the 9am start. Registration by March 31 guarantees a $20 entry fee and event T-shirt. The route—on the cross country course—is not paved and includes hills, gravel, marsh, mud, branches, brush and colored powder—everything you need for an exhillarating morning! All proceeds will go directly to The Niles Service League. Funds from this event will be awarded to the kids of the Brandywine, Buchanan and Niles area in the form of college scholarships.

NSL Color Fun Run l April 22 l NilesServiceLeague.org

Page 11 February-March 2017

Be sure to visitRacePlayMichiana.com

for up-to-date event and race listings from St. Joseph/Benton Harbor, MI

to Warsaw, IN.

Attention RACE DIRECTORSRacePlayMichiana is ready to add your

dates to the 2017

Allied Physicians Race & Event Calendar.

n All events in Michiana are listed free.n Event/race advertisers outside Michiana will also be included in the calendar listing.

Page 12 DeceMber 2016-January 2017

hero run chip-timed and FamilY Focused

April 8, NILES, MI—The Niles Pregnan-cy Care Center will host the chip-timed Hero Run, 5K, 10K, 5K walk from Riverfront Park Ampitheatre. This is an all-welcome event, encouraging participants to dress up as heroes, or come as they are. The 10K will travel around Plym Park, through downtown and along the St. Joseph River. Both courses have a hill after the first mile— a reminder that it’s never easy being a hero, but it’s worth the challenge. Finisher and costume awards will be given. The Hero Run raises funds for the Niles Pregnancy Care Center.

10K, 5K Run, 5K Walkpccniles.com/runsignup.com

OSMC A 40-year track record of keeping Michiana athletes in the race.

OSMC’s team of physicians and

athletic trainers treat sports injuries

every day. So when an athlete is injured

we’re ready.

Our participation in Michiana athletics

started more than forty years ago and

that tradition continues today, driven by

a commitment to delivering the most

advanced sports medicine services

available in the region.

www.osmc.com

coming on strong in its 4th Year running

March 11, ELKHART, IN—The 4th annual Sarah Strong Run will start and finish at the clock tower at the Civic Plaza in downtown Elkhart. The 10K runs along the St. Joseph River and returns through parks along bike paths. 5k course is simliar. If you are passionate to have one of the annualy popular purple shirts, be sure to register by Feb. 19. All proceeds from the Sarah Strong Run will go towards the “Passionately Purple, the Sarah Crane Foundation” which assists other local families whose children have cancer

10K, 5K, 5K walk PassionatelyPurple.org / RunSignUp.

com

For more information or to sign up, call 574.647.2563 or email jkorpal@beaconhealthsystem.org

3221 Beacon Pkwy., Granger, IN 46530BeaconHealthAndFitness.org

Take your fitness to a whole new level when you sign up for our Adult High Performance program.

Our coaches lead you through a 60-minute, movement-based program that prepares for peak performance and injury prevention.

OTHER PROGRAMS AVAILABLE• High School Performance • Youth Performance • Team Training

• Corporate Performance • Personal Performance

CARMEL, IN—For Michiana Runners, the mid-April Carmel Marathon is a handy destination run, with just enough warmer temps and change-of-scenery to put your season into festive gear. No need to be marathon-ready, there is a Half, 8K and 5K (also with awesome custom medals) for the choosing. For those who are 26.2 ready, consid-er that in 2016, 16.5 percent of Carmel Marathon finishers ran Boston quali-fying times, making CM one of the best marathons (top 50 of 1,000) in the US to qualify. Pacer groups are available for both marathon and half marathon. 2016 was a record-setting year with more than 4,000 rolling through the start towers, where tutu-clad runners make way for elite athletes from around the world. In short, it’s a race for everyone, highlighted by a DJ-hosted finish line that keeps the area hopping all the way to the

VIP area and Oskar Blues Brewing Beer Garden complete with finish line view . . . or to the grassy Center Green for a stretch and breather. The free fitness expo at packet pickup is also a draw, with unique vendors exhibiting sports, fitness and nutrition prod-ucts. Post pickup, enjoy a swim and even indoor water slides with the kids at the Monon Community Center.

carmel marathon a great destination run

Marathon, Half Marathon,

8K, 5Kcarmelmarathon.

com