University of Minnesota
University of Minnesota
http://www.umn.edu/
612-625-5000
University of Minnesota
http://www.umn.edu/
612-625-5000

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Registration Open for Tri-U-Mah Indoor Triathlon

Saturday, February 28, 2015 | University Recreation and Wellness Center The Tri-U-Mah! Indoor Triathlon consists of 30 minute swimming, biking, and running sections. Participants will have 30 minutes to complete each individual section. Team Heats Available Back by popular demand, Tri-U-Mah teams can consist of 2-3 members, and gender combination or age. Tri-U-Mah teams are designed for recreational and training purposes. Awards are only given out for participants competing as individuals in a specific age group. Fees Fees are $55 for individuals and $75 for teams. More information and registration For more information about the event and to register, click on the link below. We hope to see you in February! Register Now!

RecWell's Sammi Nachtigal: Marathon Champ

Last Sunday, Sammi Nachtigal did more than just complete the Twin Cities’ premier running event, she won her division. At 3:12:19, Sammi set her personal record and won the Women’s 21-and-under division. “I didn’t even know that I won my division until my sister, who is in Belgium, texted me!” explained Sammi. Sammi started marathon-ing during her senior year of high school, three years ago. Since then marathons have become a national affair. She has raced in Los Angeles, California; Deadwood, South Dakota; Norwalk, Wisconsin; Seattle, Washington; and Minneapolis, Minnesota. The win on Sunday was not Sammi’s first. She has also won the women’s group in two other marathons. Running has developed into a passion and “thrill” for Sammi as she describes it as her, “relaxation time when I do my most thinking.” Most people would not describe her training as ‘relaxing.’ Sammi runs between 70-80 miles a week, which she points out is less than usual, as school and RecWell commitments have claimed more of her time. Even with her busy schedule, Sammi always makes time for running: “Any mileage is good mileage. If I only have time for six miles, I take that time for six. If I have time for ten or more miles, I take that time to do ten or more.” Cross Training Gives Sammi Extra Strength The training does not stop there; Sammi is involved with Group Fitness at RecWell, saying that it compliments her cross-training. Her current schedule includes teaching a High-Intensity Interval Training (HIIT) class. HIIT blends short, high-intensity anaerobic exercises with low-intensity recovery periods. Strength is built which helps in marathons, like in the case of a hilly race she ran in South Dakota. “I think having that base of strength that I got through the group fitness classes was very effective [in South Dakota] because I was able to power up the hills a little more” Sammi describes, “Same for going against a strong wind, it is more than endurance, strength is needed too.” Self-control and diet also play a large part in preparing Sammi for a marathon. “I kind of figure that I am always in training; I try to live as healthy as I can” said Sammi. With this mentality, she has forgone drinking and smoking, as they only have a negative effect on her. Sammi’s eating schedule is also very strict, as she plans around her runs; she explained that, “you never want to eat right before you run, you also don’t want to find yourself hungry when you’re out on a fourteen mile run and have seven more to go.” Her pre-race meal is typical, with a carb-load of pasta around 5:00 PM the day before. Pre-race bedtime is at 9:30 to give her enough energy for the day ahead. Through all of her experience, Sammi had developed a good plan of action for attacking the 26.2 miles of Twin Cities’ terrain. Despite her past victories and races, she still gets nervous right before any race. For the Twin Cities Marathon, she had done her homework on the course through readings. Her strategy was not to attack any of the hills, as there were a lot of them. She needed to preserve energy for the last six miles. Game Plan Key for Race As the race began she explains, “I didn’t want to push the first half too hard, but I am a very consistent runner, I don’t negatively split my mile times. I had to start at a comfortable pace where I could find my groove.” She was able to do just that, passing the 3:15:00 pacer group only six miles into the race: “From then on, I kept imagining that the 3:15:00 group was right behind me. I wanted to stay in front of them, because once I fell behind, I knew it would be tough to get my wheels going again.” Sammi maintained a 7:10 mile pace for most of the race. However, she does not monitor her time too closely because, as she clarifies, it “makes a person go crazy.” Instead, Sammi listens to her body, and responds accordingly. For the last six miles, her body must have been yelling at her as she was, “just trying to hang on.” Luckily, Sammi found some solace at the right time, she was entering home turf. “When we got back onto West River Parkway after Minnehaha [Parkway], I all of sudden had a home-field advantage. I had run this plenty of times before. So that was big emotional, mental boost.” Sammi finished the race 60th overall in the women’s division, first in the 21-and-under division; a major accomplishment a couple months before her 22nd birthday. “It is always fun to know that you are the first in your division or sex class.” Future Running Aspirations Sammi’s passion is evident in the work she puts into her marathon training. She hopes to keep the ball rolling as she is still relatively good at running marathons. However, she believes she might become ‘burnt-out,’ but in a much different way: “If I find myself burnt out on that distance, I will probably move up to do some ultra-marathons, which are 50-100 mile races.” More miles and longer races is her cure for becoming burnt out… Ultimately, she hopes to race in the nationally-renowned Boston Marathon. Winning her division at the Twin Cities Marathon on Sunday was another running accomplishment for Sammi, but she knows she can do better. “I have yet to break 3:12:00, hopefully I can do that next time” said Sammi. Always looking to improve, it’s fair to say that she will meet that goal.    Kenny Devine is the Marketing and Communications Intern with University of Minnesota Recreation and Wellness

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About Fitness

The Fitness program prides itself in providing resources for members to maintain healthy, active lifestyles. Both the Minneapolis University Recreation and Wellness Center and St. Paul Gymnasium contain state-of-the-art fitness equipment and have several services available to meet member's needs.

Fitness Equipment Orientation
Provides education and tools necessary to customize current exercise programs

Group Fitness Classes
A wide variety of class formats to help establish and maintain healthy exercise habits

Fitness Assessment Services
Offers an overview of current fitness levels by executing a collection of fitness tests

Personal Training Services
Design a customized exercise program combining personal health and fitness goals with fitness assessment results

Small Group Training
Offers structured exercise in an intimate environment, meeting the needs of the beginner to the highly skilled athlete

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