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Team spirit at the Seattle Marathon RE-ENERGIZE Your Running in 2016 The Secret to HEALTHY KNEES

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CONTENTS WINTER • 2016

DEPARTMENTS 6 PUBLISHER’S NOTE Starting 2016 off right. BY HEATHER ROMANO

Father and son marathoners David and Tyler Hijirida disappear into the fog on the floating I-90 bridge. heather romano photo

8 STARTING LINES

FSRC series is back, Yakima’s new half marathon, South Sound Running grows again, and local ultrarunner releases book.

9 BEST TIMES PROFILE

Kerry Jones jumped to the top of the list this month, smiling all the way. BY HEATHER ROMANO

10 BEST TIMES LIST

COMPILED BY JENNIFER BENNER

12 CLUB REPORT

The passing of a well-loved runner, a great cross-country season and preparing for the new year. BY CRAIG ROMANO

14 BLOOMSDAY ROAD RUNNERS REPORT

FEATURES 22 START 2016 ON THE RIGHT FOOT Get your running mojo back with these tips. BY HEATHER ROMANO

24 EVEN IN THE FOG, SEATTLE SHINES The conditions couldn’t dampen marathoners’ spirits at the 2015 event, plus results for the full and half marathon. BY HEATHER ROMANO

28 MYTHBUSTER: RUNNING DOES NOT RUIN YOUR KNEES The secret to healthy knees: keep running and add these exercises to your routine. BY AMANDA SCHAREN

32 SENIORS SHINE AT STATE CROSS COUNTRY Alexis Redfield makes Zillah a contender while Justin Janke helps North Central set a record. BY CRAIG HOWARD

36 MY FAVORITE MARATHON

A busy fall meant lots of races for the Spokane-area club. BY JODY R SHAPIRO

15 SEATTLE RUNNING CLUB REPORT Martin Criminale continues to challenge himself with new running adventures. BY DENNIC MCCRORY

16 WINNING NUTRITION Run your way to good health. BY HEATHER NAKAMURA

18 REAL RUNNING

Run like a kid: relax and have fun! BY GREG VAN BELLE

20 TRI COACHING

Meet your tri goals this season with help from the Wizard of Westwood. BY WADE PRAEGER

42 RACE AND EVENT SCHEDULE COMPILED BY JENNIFER BENNER

46 AD INDEX

COVER PHOTO: Seattle’s Pedro Reyes

foreshadows a good outcome in the Seahawks game against the Steelers, giving local marathoners another reason to celebrate. heather romano photo

A runner explains his love affair for Portland, plus results for the full and half. BY PAUL GENTRY

40 VIKING WOMEN MAKE CHAMPIONSHIP HISTORY WWU and UW celebrate their performances at NCAA championships. BY PAUL MERCA 4

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Northwest Runner (ISSN 0883-7945) is published monthly by Road Runners Club of America Club Northwest, 6310 NE 74th, #217, Seattle, WA 98115. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St #217, Seattle, WA 98115.

thank you running You make connecting with nature a messy good time. And with the Brooks PureGrit 4 you’ll get secure grip that’s comfortable and lightweight, making your off-road running adventure the best road. Time to hit the shower. Learn more at brooksrunning.com

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PUBLISHER’S NOTE BY H E AT H ER R O M A N O

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RUNNER Winter 2016, Volume 44, Number 1 Publisher: Heather Romano Copy Editor: Kirsten Colton Events Editor: Jennifer Benner Art Director: Jason Becker, www.JasonBeckerCreative.com

Starting 2016 off right

ver the course of the year I speak to a lot of runners—and a lot of Northwest Runner readers. Recently runners have been telling me the same thing over and over: “Bring back the race results!” And so for the first issue of 2016, Northwest Runner is starting the year off right by bringing back race results. The decision to remove the results wasn’t an easy one. There is limited space in each issue and race results take up a lot of space that could be used to give you more local news. And since almost every race posts their results online, runners could go online to search for them. But after the change, we heard loud and clear that local race results are local news and that the section is a big part of what makes Northwest Runner special. Plus, runners from old-school technophobes to young runners who can’t last a minute without their phones, like seeing their name in print. Doesn’t that just melt this publisher’s heart! I am thrilled that so many people contacted Northwest Runner to give

their feedback because it is you, dear reader, who makes this magazine possible. We value your input so much that we will be conducting an online survey in the next few weeks to hear more about what you love about Northwest Runner. Another big change for 2016 is that after many years as events editor, Jennifer Benner has decided to retire from compiling the schedule, Best Times List and race results. This job takes hours of detail-oriented research on a tight deadline and Jennifer was a whiz at it. We thank you for all the work you’ve put into Northwest Runner over the years, Jennifer; those are big shoes to fill! Though November is traditionally the month that we are all supposed to share what we are thankful for (at least on social media), I would like to start the new year by thanking all of our readers for making Northwest Runner the best regional running magazine in the United States. 2016 is going to be a great year, full of exciting running news, and we can’t wait to share it all with you. •

Editorial Contributors: Paul Gentry, Craig Howard, Dennis McCrory, Amanda Scharen, Jody R. Shapiro Photographic Contributors: Axiom Productions, Bloomsday Road Runners, Martin Criminale, Steve Duncan, Eastside Runners, Craig Howard, Kerry Jones, Marathonfoto.com, Paul Merca, Portland Marathon, Wade Praeger, Heather Romano, Amanda Scharen, Seattle Marathon Association, Greg Van Belle

Northwest Runner (ISSN 0883-7945) is published monthly, 12 times per year, by Club Northwest, 6310 NE 74th St., Ste 217, Seattle WA 98115. Contact Us: Phone: (206) 527-5301, email: Heather@nwrunner.com, website: www.nwrunner.com Subscriptions: $19.95/year USA; $37.00/2 years USA; $27.00/year Canada. Copyright 2016 by RRCA Club Northwest. No part of this publication may be reproduced without the written permission of the publisher. In the interest of providing a wide spectrum of training information, writers are given latitude to express their opinions. These opinions, and the health and medical advice in Northwest Runner, are not intended to replace the advice of your physician or coach. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St., Ste 217, Seattle WA 98115. Editorial contributions are welcome; unsolicited manuscripts and photographs will be considered. Northwest Runner cannot be held responsible for their return. Please send to office address above.

H E AT H E R @ N W RU N N E R .CO M

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Advertising: Northwest Runner welcomes advertising of interest to our readers. Contact us at (206) 527-5301 or email Heather@nwrunner.com for information. National ad sales are handled by the Endurance Sports Media Group, Inc. (541) 617-0885, email info@endurancesportsmedia.com.

S TA R T I N G L I N E S NORTHWEST RUNNER • WINTER 2016

FSRC Resolution Runs continue

Ultrarunner Moehl releases first book

A rumor was floating around the running community that the popular Fort Steilacoom Running Club’s Resolution Runs were no longer. Northwest Runner is happy to dispel that misinformation: The Reso Runs are indeed running 2016, under new race director Darrin Hatcher. The popular series builds up from a 5K or 5-mile distance to a 20K or 20-mile run to help runners train for a half or full marathon. The events also offer an indoor heated staging area, hot showers and hot food to rejuvenate runners post-run.

Ultrarunner Krissy Moehl, who was first introduced to the sport of trail running by her comrades at the former Seattle Running Company, has come full circle. Moehl ran her first ultra in the year 2000 in Bellingham’s Chuckanut Mountains. She loved the Chuckanut 50K so much that when the race directors retired, Moehl took the helm. After living in Colorado, Moehl has recently relocated to Bellingham. But more importantly for the running community, Moehl has released her first book. Running Your First Ultra is her advice to new trail runners, which Moehl says is her passion. Runners will find useful tidbits of advice ranging from running gear, race-day nutrition and mental training. But the bulk of the book is the training plans. Moehl spends over 100 pages meticulously detailing the training for a runner’s first 50K, 50 miler and 100-mile race. Each week has a basic overview to give runners an insight into the week’s focus and how runners might feel. Then Moehl further details every single run in each week of the plan so readers will understand the day’s goal and how their bodies should feel. This chapter is the book’s greatest strength, and it’s obvious from the attention to detail that Moehl is most in her element writing training plans. Running Your First Ultra is full of gorgeous full-color photos of trail running scenes to whet readers’ appetites. It is a visually attractive, almost coffee-table-style book, though one that will intimidate your friends and family members. Northwest Runner highly recommends you purchase Running Your First Ultra for your favorite aspiring trail runner. For $22.99 you will get your money’s worth in the training plans alone. Look for it at your local bookstore or specialty running store. Look for Northwest Runner’s personal interview with Krissy Moehl in the March issue. •

Yakima adds half marathon After 15 years as a stand-alone event, the Yakima River Canyon Marathon will include a USATF-certified half marathon to the classic spring marathon for 2016. The inaugural event, which will be capped at 200 runners, will be a one-way run on the second half of the marathon course. Half marathoners will be shuttled to the halfway point and run the scenic river canyon to the finish line in Selah along with the marathoners.

Tacoma gains new specialty running store South Sound Running, the oldest full-service specialty running store in South Puget Sound, is growing. With retail stores in Olympia, Tacoma and Puyallup, South Sound Running is excited to open its fourth store at the Point Ruston Complex in Tacoma in December. The store will be located at 5109 Grand Loop Drive in Point Ruston. Owner Greg Klein believes this new store will expand his retail reach to another side of the city. “We opened our first Tacoma store in 2002 and have been very happy with our downtown location,” he said, “but the vibrancy of the Tacoma running community demands another store for us to fully serve the area.” As with the other locations, the Point Ruston store will offer the latest footwear, apparel and accessories, half marathon training groups, weekly runs, pub runs and biannual High School Spike Nights. For the exact date of the grand opening, visit South Sound’s website at www.southsoundrunning.com.

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BEST TIMES PROFILE BY HEATHER ROMANO

Kerry Jones 60-64, 10K

erry Jones’ name has appeared in the Best Times List many times, but this year she has been in physical therapy for the entire year with a hamstring injury. Northwest Runner knew Kerry’s body was on the mend when her name suddenly showed up on the list, taking first place in her age division in the 10K. If you live in northwestern Washington, you might have seen this vivacious woman at races, smiling and laughing even while running down her competition.

Kerry fondly remembers running around in circles at her school’s play yard as a highly energetic child; she wasn’t able to pursue running, though. Working full time in high school, Kerry didn’t have time for athletics. By college she found herself 45 to 50 pounds overweight and realized she had to take it off. She began running locally, first one block and working up to eight miles. But Kerry only ran to lose the weight. She then found herself busy with a “bunch” of kids. Becoming a runner: In the year 2000, her son asked Kerry to go for a run with him. She wasn’t running at the time, but since she was teaching aerobics, she figured she could do it. She recalls the day was frosty and sunny—and that she ran seven miles with her son. “I was so high that I was running with him,” she said, “that I just did it.” The next day Kerry agreed to run the Portland Marathon with a friend, marking the beginning of her life as a runner. Her first race: Soon after she agreed to run Portland, local runner Jon Nevitt saw Kerry running on a treadmill and told her she should enter the Bayview Women’s 10K. Kerry didn’t know what a 10K was, but she showed up and won first place. At Portland Marathon: Kerry arrived at the start line of her first marathon overtrained and injured. She laughs when she admits she was on muscle relaxants on the drive down. But somehow she made it to the finish line—

and qualified for Boston. On training: Because she teaches so many fitness (spin and power) classes, Kerry doesn’t have a set training schedule. She teaches an average of two hours a day and finds it hard to figure out how much her classes count toward her running mileage. “After teaching a cycling class I wonder, ‘Is that a tempo run?’” Favorite distance: The half marathon. “I don’t have to taper and I don’t have to recover,” says Kerry. “It’s a blip in the day.” Eating habits: Kerry eats a high-protein diet and skips all rice, pasta and bread. She believes in eating dessert “every quadrant of the day” but swears she eats impeccably the rest of the time. Pre-race fueling: The night Kerry Jones is all smiles after her outright win at before a marathon Kerry likes the Run to Fight Blindness 10K in Mount Vernon. to fill up on ahi tuna and sweet kerry jones photo potatoes. Pre-race, she will eat creating gorgeous wedding cakes. some salmon, sardines, a few Look for Kerry’s name in the 2016 walnuts and some dried cherries. Kerry results of Boston Marathon. She admits, “I can handle quite a few calories qualified at Napa Marathon in the and quite a variety of foods.” spring of 2015, “jogging” the race while Her passion for baking: Kerry is undergoing physical therapy. We don’t known for her amazing desserts. She’s know how she does it, but we’re going been a “passionate cook” since grade with more dessert! • school, and she spent many years W I N T E R 2 016 • w w w. n w r u n n e r. c o m

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BEST TIMES LIST COMPILED BY JENNIFER BENNER

SPONSORED BY

The following results were available to check for the current BTL: Chelan Chase (5K), Sun Valley Classic (5K), Turn Back the Clock (5K, 10K & Half), Fowl Fun Run (5K & 10K), Snoqualmie Ridge Turkey Trot (5K), Green Lake Gobble (5K), Norpoint Turkey Trot (5K), Tacoma City Turkey Trot (5K), Great Columbia Crossing (10K), Fall City (10K & Half), Dog Lake (Half), and the Seattle Marathon & Half. This is the penultimate BTL for 2015 so now is the time to send missed or out-of-state times to jennifer@nwrunner.com.

5K MALES

19 & Under Cameron Stanish 15:14 Logan Orndorf 15:41 Brad Hodkinson 15:45 Ryan Abdalla 15:48 Andrew Ayers 15:58 Tyler Flannery 15:58 20-24 Riley Masters 14:33 Matt Hillenbrand 14:57 M. McClement 15:12 Andrew Wise 15:15 Erik Barkhaus 15:19 25-29 Drew Polley 14:02 Garrett Heath 14:33 Jonathan Lafler 14:58 Seth Bridges 15:12 Michael Chinchar 15:16 30-34 Mark Mandi 15:25 Patrick McAuliffe 15:40 Tahoma Doyon 15:51 Dan McLean 15:43 Spencer Walsh 15:48 35-39 Brett Winegar 15:20 Shaun Frandsen 15:28 Gabriel Kliot 16:36 M. Zuchetto 16:37 Andrew Moroney 16:50 40-44 Uli Steidl 14:55 Destry Johnson 14:58 Clay Wing 15:39 David McCulloch 16:16 Nicholas Bowde 16:29

Shore Fall Days Mill Tac Indy Mill Winer Sea St. Pat’s Sea St. Pat’s Top Pot Gobble Sea St. Pat’s Tac Indy Sea St. Pat’s Top Pot Mill Sea St. Pat’s Sea St. Pat’s Sea St. Pat’s Sea St. Pat’s Tac Turkey Love Seafair Love Mill Love Top Pot Love Tac Indy Smelt Love Mill

45-49 Michael Lynes 15:27 Matthew Ellis 15:55 Ben Sauvage 16:17 Matt Thomas 16:18 Blair Cossey 16:37 50-54 Tony Young 16:17 D. White-Espin 17:23 Kevin McCrabb 17:36 John O’Hearn 17:45 Bryan Postma 17:47 55-59 Joe Sheeran 16:45 D. Montgomery 17:08 Theodore Even 17:42 Mitch Parker 17:46 Bill Haldeman 17:49 60-64 Mark Billett 17:54 Ed Barney 19:04 Steve Reynolds 19:11 Kent Sizer 19:41 Michael Allison 19:59 65-69 Timothy Oguri 19:06 David Crawford 20:17 Terry Wong 20:27 David Longmuir 20:31 Craig Anderson 20:38 70-74 Paul Benton 22:17 Arne Halls 22:35 Jerry Gammill 22:35 Ed Heckard 23:00 Robert Shirley 23:23 75 & Above Douglas Woollen 23:51 Bill Iffrig 25:39 Mark Stockslager 26:07 Jerry Bronson 27:35 Peter Marshall 27:42

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Tac Indy Tac Indy Gobble Smelt Love RR Days Love Tac Indy Sea St. Pat’s Mill RR Days Tac Indy Tac Indy Tac Indy Mill Love Tac Indy Love IRC Father Top Pot Tac Indy Kent Corn Tac Indy Duvall Kent Corn Sea St. Pat’s Alki Tac City Top Pot Love Tac Indy Yankee Tac Indy Tac Indy Kent Corn

FEMALES

19 & Under Cayla Seligman 16:58 Kristen Garcia 17:36 Serena Tyran 17:47 Brooke Kingma 17:50 Malia Pivec 18:14 20-24 Katie Conlon 17:07 Caroline Austin 17:36 Melissa Newton 17:44 Ashley Nichols 17:48 Carey Lyons 17:56 25-29 B. Crossman 16:14 Kristen Schafer 16:38 Nicole Cochran 16:55 Jamie Cheever 17:03 Monica Folts 17:05 30-34 Andrea Eiseman 18:11 Kristi Houk 18:16 Laura Hunter 18:39 Lydia Carrick 18:39 Sayaka Yoshinaga 18:40 35-39 Kathryn Landau 16:46 Kelly McKean 18:14 Amber McCulloch 18:32 Amber Hamilton 18:56 Alma McMurtry 19:03 Kimber Hinson 19:03 40-44 Janet McDevitt 17:40 Nancy Ellis 18:20 Janelle Lancaster 19:31 Amanda Hoskins 20:09 Elizabeth Frame 20:23

Gobble Haggen Haggen Mill Columbia Sea St. Pat’s Top Pot Mill Love Tac Turkey Haggen Sea St. Pat’s Tac Indy Sea St. Pat’s Tac Indy Gobble Sea St. Pat’s Yankee Fowl Love Tac Indy Gobble Love Spo Cure Haggen Gobble Mill Tac Indy Seafair Tac Indy Big Backyard

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45-49 Gwen Lapham 17:19 Sally Bergesen 18:29 Marti Riemer 18:33 Deborah Fletcher 19:37 Wendy Weber 19:45 50-54 Alyssa Tower 18:55 Wendy Harrison 20:41 Lisa Knoblich 20:44 Molly Hurd 21:18 Miczhelle Neal 21:35 55-59 Regina Joyce 20:12 Enid Moore 20:31 Gail Hall 21:04 Marie Cole 21:12 Karen Oie 21:18 60-64 Donna Hinshaw 23:52 Donna Jackson 23:56 Sandy Madden 24:04 Marti Murphy 25:03 Barb Bumann 25:04 65-69 Linda Studley 24:17 Phyllis Nelson 26:20 Shirley Swanson 26:35 K. Lichtenstein 26:59 Peggy Hansen 27:06 70-74 Judy Fisher 23:03 Carol Grisso 25:58 Vicki Griffiths 26:14 Joanne Murphy 26:36 Louise Mihay 29:22 75 & Above Carol Kennedy 31:13 Louise Mihay 31:53 Ruth Bland 32:02 Gail Everett 38:44 Sally Krie 39:18

Gobble Love Fowl Love Pies Tac Indy Love Pies Love West Sea West Sea Tac Indy Duvall Spo Cure Tac Trot Haggen Love Tac Indy Sea St. Pat’s Clock Pies Alki Smelt Alki Seahawks Tac Indy Alki Alki Derby Foothills Love WA Sr. Seahawks Flight Sea St. Pat’s

10K MALES

19 & Under Kirby Overman 35:07 Timothy Corrie 35:18 Wyatt Mullen 35:26 Benjamin Yang 35:54 A. Christianson 36:27 20-24 Brian Masterson 31:28 Graham Shorr 33:55 Brian Comer 34:51 Kyle Norris 35:43 Jonathan Wallis 36:13 25-29 Drew Polley 31:50 Francis Reynolds 31:51 Jonathan Lafler 32:48 Keith Laverty 33:20 Michael Chinchar 33:47 30-34 Dan Mclean 31:34 Pete Hanson 33:13 Steve DeKoker 33:21 Spencer Walsh 33:25 Al Diamond 33:26 35-39 Shaun Frandsen 32:36 Gabriel Kliot 33:21 M. Hernandez 34:11 James Stack 35:19 David Simmons 35:19 40-44 Uli Steidl 32:27 Spencer Riley 34:36 Ian Fraser 34:53 Paul Mannino 35:20 Todd Maruca 36:01

Nooka Fall Days Berry Sea Mar Sea Mar RR Days Sea Mar RR Days Tac St. Pat’s Shore Sea Mar RR Days Sea Mar Columbia Sea Mar RR Days RR Days Sea Mar RR Days Fall Days Shore Fall Days Sea Mar RR Days Sea Mar Shore RR Days Fowl RR Days RR Days

45-49 Ben Sauvage 33:47 Fall Days Chris Fendrich 34:19 Art David McCullouch 34:31 RR Days Michael Lynes 35:29 Tac St. Pat’s Matthew Thomas 37:17 Nooka 50-54 Paul Abdala 35:55 Smelt D.White-Espin 35:59 Smelt Lance Logan 36:08 RR Days Acy Roff 36:17 RR Days Louis Roff 36:34 Yankee 55-59 Joe Sheeran 35:06 Fall Days Russ Otani 38:44 Fall Days Theodor Even 39:39 RR Days Bob Harrison 40:01 ChelanMan Ken Peper 40:29 Columbia 60-64 Rick Becker 35:55 RR Days Jerry Crofoot 41:48 Fowl Steve Hamilton 42:35 Smelt Roger Hahn 42:47 RR Days Ed Barney 42:54 Sea Mar 65-69 David Crawford 41:38 RR Days Scott Harvey 42:16 RR Days Dennis Zaborac 42:42 RR Days Timothy Oguri 43:20 Clock Larry D. Russell 44:04 WA Sr. 70-74 Jerry Gammill 46:03 Brews Jim Almon 46:34 Shore Robert Shirley 50:18 Heart Ed Heckard 50:42 Shore Ronald Olsen 51:22 FSRC 75 & Above Bill Iffrig 47:09 Smelt Roberty A. Shirley 50:42 WA Sr. Mark Stockslager 55:33 RR Days Peter Marshall 56:09 Columbia W. B. Jackson 1:02:23 WA Sr.

FEMALES

19 & Under A. Masterson 36:04 Alexandra Laiblin 39:44 Janie Reid 40:59 Zeytuna Aliyi 41:31 M. Templeton 42:03 20-24 Emma Kertesz 35:33 M. Newton-Mora 36:46 Elizabeth Staker 36:54 Ashley Nichols 38:12 Kea Paton 42:35 25-29 Jane Ricardi 36:08 Courtney Olsen 36:19 Lauren Breihof 37:37 Laura Mickelson 38:37 Kimber Hinson 39:03 30-34 Erica McErea 38:02 Kristi Houk 38:27 N. Vander Wiele 39:31 Lydia Carrick 39:46 Sephanie Grassia 40:07 35-39 Stacy Cail 38:09 Amber McCulloch 38:12 Sarah West 38:14 Trisha Steidl 39:43 Ann Meverden 41:26 40-44 Janet McDevitt 36:32 Iris Klfin 42:42 Flo Booth 44:24 Claudia Vargas 45:08 Jo Dee Anderson 45:21 45-49 Gwen Lapham 37:24 Deborah Fletcher 41:37 M. Bachman 42:38 Laurel Coleman 42:57 Karen Leahy 43:19 50-54 Kristen Mossman 42:27 Wendy Harrison 42:41 Marion Johnson 43:12 Molly Hurd 44:03 Anne Hobson 45:41

RR Days Tesoro Shore Sea Mar Art Sea Mar Fall Days Sea Mar RR Days Wenatchee RR Days Sea Mar RR Days Sea Mar Sea Mar Fall City Sea Mar Sea Mar Sea Mar Bellevue Columbia Scottish Sea Mar Shore Columbia RR Days Shore Mercer Columbia Columbia RR Days Yankee Tac St. Pat’s Clock Belleuve RR Days Columbia Columbia Fall Days RR Days

55-59 N. Kitner-Meyer 40:41 RR Days Nancy Hess 45:42 Tac St. Pat’s Carol Sexton 45:59 Tac St. Pat’s Enid Moore 46:28 Shore Theresa Westfall 47:22 Nooka 60-64 Kerry Jones 48:34 Fowl K. E. Schoessel 49:30 WA Sr. Donna Jornlin 51:32 Fall Days Gail Farmer 52:44 Wenatchee Catherine Davis 52:48 Smelt 65-69 Donna Jackson 49:17 WA Sr. Linda Studley 54:26 Mercer Sandy Burr 57:48 Bellevue Phyllis Nelson 58:32 Fall Days Barb Johnson 59:26 FSRC 70-74 Judy Fisher 49:51 WA Sr. Carol Grisso 54:30 Fall City Vicki Griffiths 57:41 Berry Isabelle Noiret 58:57 Nooka Betty Boudwin 1:01:04 Whidbey 75 & Above Barbara Macklow 1:15:35 Berry Molly Childs 1:27:03 WA Sr.

Half Marathon MALES

19 & Under James Breen 1:12:53 Van USA Stuart Smith 1:13:23 Nooka Andrew Foerder 1:13:24 Nooka Jeevan Philip 1:16:17 Indian Hunter Sapienza 1:16:39 RnR PDX 20-24 Alex Rockhill 1:12:49 Mercer Erik Barkhaus 1:13:41 Mercer Will Blake 1:14:16 Snake Tyler Flannery 1:15:55 RnR Sea Hunter Sapienza 1:15:55 RnR Sea 25-29 Seth Bridges 1:09:14 Labor Drew Polley 1:09:49 Labor Erik Barkhaus 1:10:37 Labor John Ricardi 1:10:40 Mercer Francis Reynolds 1:10:57 Eugene 30-34 Steve DeKoker 1:10:04 Kelowna Patrick McAuliffe 1:11:21 Mercer David Larpenteur 1:12:07 Honey Joshua Ricardi 1:13:38 Mercer Ben Rush 1:14:00 Mercer 35-39 Shaun Frandsen 1:10:44 Mercer Evan Sims 1:13:43 Snake Gabriel Kliot 1:14:37 Labor Lance Thompson 1:14:44 Labor Jeff Oswalt 1:14:58 NODM 40-44 Uli Steidl 1:09:48 Mercer Andrew Hiller 1:13:44 Cap City Destry Johnson 1:13:52 RnR Sea Nicholas Bowden 1:14:57 Labor David McCulloch 1:15:40 San Fran 45-49 David McCulloch 1:16:33 Great Scottish Chris Fendrich 1:16:40 Fall City Alain Salomon 1:17:07 Bell Bay Ben Sauvage 1:19:31 Nooka Kevin Guiberson 1:21:20 Labor 50-54 Tony Young 1:16:20 Bell Bay Paul Abdalla 1:20:46 Cinco Scott Clayton 1:22:38 Labor Mike Grimshaw 1:22:52 Cap City Charles Stoner 1:23:21 Labor 55-59 Joe Sheeran 1:17:50 RnR San Diego Bill Haldeman 1:18:35 Jack Doug Jacobson 1:23:27 Snake Scott Clayton 1:25:06 Fall City Arthur Dunn 1:26:41 Cap City

60-64 Kent Sizer 1:27:01 Nooka Claton Belmont 1:29:04 Wenatchee Jerry Crofoot 1:33:01 Fall City Brian Duncan 1:33:59 Cinco Mark Sweeney 1:34:56 Mother’s 65-69 Scott Harvey 1:32:52 PDX Larry Russell 1:36:49 Cap City Al Truscott 1:40:46 Tac City Stephen Howe 1:41:20 Victoria Bill Pech 1:42:46 Bell Bay 70-74 Jim Almon 1:42:33 Everett Ronald Olsen 1:50:58 Mercer Don Cox 1:51:12 Mercer Jerry Gammill 1:51:33 Seattle Kenneth Johnson 1:52:08 Bell Bay 75 & Above Bill Iffrig 1:49:26 Nooka Lawrence Glenn 1:57:12 RnR Sea Larry Carroll 1:59:36 Snake Lucio DiLoreto 2:04:05 Seattle Mark Stockslager 2:08:01 Fall City

FEMALES

19 & Under Brooke Kingma 1:23:15 RnR Sea Larissa Kolasinski 1:23:47 Seattle Jessica Rawlins 1:29:34 RnR Sea Casey Jacobson 1:34:05 Seattle Bridget Keaton 1:34:17 Labor 20-24 Katie Conlon 1:18:18 Mercer Emma Kertesz 1:18:31 Snake Jennifer Macias 1:19:22 Windermere Ashley Nichols 1:21:41 Eugene Caroline Austin 1:22:05 Labor 25-29 Emma Kertesz 1:16:46 Labor Lauren Breihof 1:22:21 Eugene Kimber Hinson 1:22:29 Mercer Courtney Olsen 1:22:48 Eugene Corrina Kelsey 1:23:05 Windermere 30-34 Sarah Robinson 1:19:24 Bell Bay Gina Slaby 1:20:52 Seattle Amber Morrison 1:21:07 Eugene Sarah West 1:23:51 RnR Sea Kristi Houk 1:23:58 Whidbey 35-39 Rachel Jaten 1:18:41 Maui Kate Landau 1:23:15 Tac City Alma McMurtry 1:23:38 Bell Bay Kelly McKean 1:26:25 Mercer Milah Frownfelter 1:27:37 Mercer 40-44 Holly McIlvaine 1:21:41 Labor Janet McDevitt 1:23:11 RnR Sea G. Morton 1:25:46 Eugene Jodi Suter 1:26:18 Windermere Heather Lefriec 1:26:35 Snake 45-49 Susan Empey 1:24:03 Labor Mary Hatcher 1:29:59 Cinco Lisa Steilen 1:33:31 Labor Anne Jensen 1:34:44 Mother’s Angie Song 1:35:16 Mercer 50-54 Kristen Mossman 1:30:42 Labor Wendy Harrison 1:35:56 Labor Lisa Steilen 1:36:28 Fall City Ann Armstrong 1:37:47 Seattle J. Van Allen 1:39:24 Snake 55-59 N. Kintner-Meyer 1:33:36 Indian Theresa Westfall 1:39:55 Seattle Angela Lefler 1:41:30 RnR PDX Carol Sexton 1:41:32 Mercer S. VandenBos 1:43:15 Bell Bay 60-64 Donna Hinshaw 1:50:16 Myrtle Beach (SC) Paula Sutherline 1:53:59 Snake Ann Hayes 1:54:57 Seattle Nancy Cannon 1:55:00 Labor Marti Murphy 1:55:48 Seattle 65-69 Piper Peterson 1:56:32 Windermere Linda Studley 1:56:35 RnR Sea Bobbie Bush 2:00:28 RnR PDX Catharine Daly 2:03:59 Mercer Peggy Hansen 2:05:38 Mercer

70-74 Judy Fisher 1:49:58 Lakefair Bonnie Torske 2:05:29 Windermere Isabelle Noiret 2:06:38 Run Fest Vicki Griffiths 2:11:33 Bell Bay Sharon Carroll 2:14:31 Snake 75 & Above Sylvia Quinn 1:59:36 Windermere Astrid Berg 2:25:50 Mercer Carol Kennedy 2:29:53 Mother’s Barbara Macklow 2:52:03 Nooka Joan Pribnow 3:01:41 Windermere

Marathon MALES

19 & Under Ryan Cox 2:42:05 Seattle Hunter Sapienza 2:49:10 Missoula Floyd Summers 2:52:07 Tunnel Lite Justin Rinauro 2:52:15 Bell Bay Stanley Wu 3:03:54 Seattle 20-24 Alex Rockhill 2:29:35 Bell Bay Erik Barkhaus 2:34:14 Eugene Joe Berger 2:40:45 Seattle Garrett Combs 2:44:14 Spokane John Smith 2:45:31 Spokane 25-29 Yon Yilma 2:27:23 Eugene John Ricardi 2:30:29 Boston Ari Schorr 2:35:19 Boston Evan Blanshan 2:36:36 Tunnel Lite Kurt Warwick 2:37:54 Boston 30-34 Steve DeKoker 2:27:46 Eugene Christopher Mah 2:32:13 Bell Bay Jesse Stevick 2:34:20 Cap City Steve Slaby 2:38:15 Seattle Bill Condon 2:38:20 Tac City 35-39 Ben Mangrum 2:31:58 Grandma’s Dale Hunter 2:32:33 Boston Shaun Frandsen 2:33:14 Tac City Gabriel Kliot 2:36:33 Houston Jonathan Szollar 2:42:02 Tunnel Lite 40-44 Uli Steidl 2:25:58 Boston Andrew Hillier 2:33:52 Van USA Dan Reed 2:47:13 Boston Joon Song 2:48:19 Tunnel Nate Sutherland 2:49:29 Tac City 45-49 David McVay 2:49:20 Boston John Berta 2:50:55 Bell Bay Steve Geertgens 2:51:12 Tunnel M.Magnussen 2:56:43 Tunnel Lite Sean Celli 2:56:55 Tunnel 50-54 Royce Hogue 2:57:33 Seattle Frances Cheng 2:59:01 Tunnel Lite Kevin Bennett 3:00:03 Tunnel Lite Tony Phillippi 3:00:16 Boston Chris Goodwin 3:00:46 Boston 55-59 Mark Boydston 2:58:14 Boston Kevin Martinelli 3:00:07 Boston Bill Haldeman 3:00:51 Boston Mickey Allen 3:02:40 Tunnel Lite Doug Jacobson 3:02:41 Boston 60-64 Brian Duncan 3:18:03 Tunnel Mark Sweeney 3:25:58 Bell Bay Doug Beyerlein 3:26:36 Boston Stephen Gossett 3:28:51 Seattle Karl Bylund 3:29:17 Boston 65-69 S. Hamilton 3:23:34 Tri-Cities Will LeDrew 3:27:10 Boston Doub Beyerlein 3:36:55 Tri-Cities Ken Tarleton 3:42:57 Tunnel Lite Stephen Howe 3:43:57 Tunnel 70-74 Jim Almon 3:53:16 RnR Sea Ken Neil 4:01:43 Boston R. De Cample 4:05:57 Eugene Ronald Olsen 4:14:52 Cap City Carl Klein 4:18:36 Boston

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75 & Above Bill Iffrig 4:23:13 Boston Duane Higby 4:33:06 Tunnel Lite Roger MacMillian 5:19:17 Tac City R. Leutzinger 5:29:22 Blooms Robert Atkins 5:53:58 Jack

FEMALES

19 & Under Alicia Hansen 3:11:17 Tunnel Abbey Drury 3:27:38 Bell Bay Lana Ferris 3:27:52 Van USA Caitlin McIllwain 3:31:28 RnR Sea Erika Ruppelius 3:36:39 Tri-Cities 20-24 Taia Sean Wu 3:13:58 NODM Emily Hazen 3:17:56 RnR Sea Kaitlin Wood 3:20:12 Spokane Laura Goodfellow 3:22:59 Seattle Jessica Forbes 3:29:22 PDX 25-29 Bryanna Petrie 2:54:45 PDX Kira Donnelly 2:57:33 PDX Kimber Hinson 2:57:54 Eugene Aliza Kreisman 3:02:56 Jack Callie McKenzie 3:08:15 Seattle 30-34 Amber Morrison 2:46:59 Grandma’s Meghan Lyle 2:53:58 Eugene Ashley Urick 2:54:33 Run Fest Sophia Liu 2:54:48 Bell Bay Amy Cooper 3:02:55 PDX 35-39 Trisha Steidl 3:04:06 Whidbey Milah Frownfelter 3:04:27 Boston Aleah Mickelson 3:09:07 Boston Jenny Horstmann 3:12:44 Seattle Lacey Way 3:12:58 RnR Sea 40-44 Holly McIlvaine 2:55:44 Whidbey Kristina Brendzel 3:04:43 RnR Sea Kassy Bargfrede 3:12:03 Eugene Linda Huyck 3:08:22 Dog Lake Amanda Hoskins 3:20:49 Boston 45-49 Annie Thiessen 3:02:25 Tunnel Lite Lori Moriarity 3:10:27 Tunnel T. Wollschlager 3:16:21 CDA Michelle Brown 3:17:47 Tunnel Lite Teri Balkenende 3:21:31 Seattle 50-54 Kristen Mossman 3:14:41 NYC Heidi Smythe 3:20:12 Tunnel Lite Rhonda Glass 3:20:52 Boston Deb Donovan 3:28:50 Tunnel Emer Dooley 3:28:53 Tunnel Lite 55-59 Becky Backstrom 3:15:43 NYC N. Kintner-Meyer 3:24:59 Boston Carol Sexton 3:30:01 RnR AZ Angela Lefler 3:36:18 RnR Sea Thaisa Way 3:41:08 Boston 60-64 R. Southmayd 4:00:05 Eugene Lizette Drennan 4:04:39 PDX Donna Jackson 4:05:33 Tac City Polly Fabian 4:06:38 Seattle Nancy Cannon 4:17:22 Boston 65-69 Sandee Myers 4:13:19 PDX Gunhild Swanson 4:16:36 Windermere Piper Peterson 4:21:17 Boston Jane Davey 4:26:06 Tac City Caren Adams 4:40:47 Bell Bay 70-74 Judy Fisher 3:59:22 Skagit Gunhild Swanson 4:10:09 Yakima Susan Brain 5:09:09 Van USA Susan Brooks 5:23:47 PDX Vicki Griffiths 5:30:00 NODM 75 & Above Sylvia Quinn 4:19:52 CDA Arlene Arneson 4:58:28 PDX S. Schrimshire 7:00:02 CDA Diana Anderson 7:20:30 PDX

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WASHINGTON CLUB REPORT BY CR AIG ROMANO

Celebrating the life of a runner

he Northwest running community lost a solid pillar on August 9th with the passing of Willie Sato. “He played a big role in Eastside Runners’ history dating back to its inception in 1981,” says Bob Wismer, the editor of the club’s newsletter, The Runner Mumbles. “Willie was a founding member, club

president, and newsletter editor for more than 10 years,” Wismer adds. In 2000 he took over as race director of the club’s signature event, the Mount Si Relay and Ultra and directed it for nine years. “Willie had a heart of gold and a wonderful sense of humor that endeared him to all that knew him,” says Wismer. Newer members learned much about Schultz took home the gold, followed by Sato’s life while older members fondly Jane Ricardi and Katelyn Steen, reports club recalled him during the celebration of member Lois Keller. She says that CNW’s his life on September 12th at the Lacey men did well too. Seth Bridges won the open Senior Center. More than 200 folks were title on the muddy, slippery 10K course. in attendance, including more than 40 “December running is all about strength Eastside Runners. The winter issue of The building for the women of the Bellingham Runner Mumbles is dedicated to him. And Distance Project,” says BDP member Wismer points out that nearly every issue of Courtney Olsen. “It’s a time for soaking the club newsletter dating back to 1981 has in the years’ worth of work, taking the been scanned and archived on the club’s token break, creating game plans for the website, www.eastsiderunners.com. “Take late winter and early spring, and working a walk down memory lane or learn about on the little things to cultivate rounded ESR’s past, including Willie and Sue’s strength,” she adds. Team member Alyson courtship and marriage,” says Wismer. I’m Klein is partnering with Ariana Kukors, sure too at the club’s upcoming holiday party former world record-holder in the 200-meter on January 23rd there will be some more individual medley, for a team building and reminiscing and celebrating the life of this mental preparedness workshop for BDP Eastside Runner Willie Sato runner who touched so many in the local in January. And the team is currently volunteered at the Mount Si running community. collecting shoes for the Lighthouse Relay even after he retired as Runners who participated in this year’s Mission in Bellingham. “If you’re local and race director. photo courtesy Seattle Marathon and Half Marathon will want to donate alongside us, feel free to of eastside runners no doubt be remembering this one for a long email bellinghamdistanceproject@gmail. time. Talk about cold! And freezing fog! But com for more information,” says Olsen. as always this big event went over well, and you can thank the The new year is almost here and that means it’s time for Club marathon’s legion of dedicated volunteers for that. Once again Northwest’s Resolution Run on January 1st and a little over a the Interurban Running Club was on hand setting up the finish, week later, Seattle Running Club’s Bridle Trail Winter Running handing out water and medals at the finish, and helping to take Festival. Be sure to mark January 9th on your calendar for SRC’s down the finish area. A big shout for the IRC for being there annual kickoff set of races at Bridle Trails State Park in Kirkland. year after year to help make the Seattle Marathon one of the Okay, here’s wishing you all a merry Christmas, happy region’s premiere running events. holidays and a happy, healthy new year! • With the holiday season now in full gear, the cross country season has wrapped up. Club Northwest had another great Craig Romano can be found running, hiking and sometimes season. At the USATF Pacific Northwest Open and Masters even biking the trails of Washington. Find him and his books Championships on November 1st in Seattle, the open women online at: CraigRomano.com. had a strong showing taking home the podium spots. Amber 12

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B L O O M S D AY R O A D R U N N E R S C L U B R E P O R T BY JO DY R . SHA PI RO

A busy fall for the Bloomsday Road Runners

he Spokane Marathon was held on October 11th. The event includes a 10K, half marathon, marathon relay, and of course the full marathon. It turned out to be one of the chilliest mornings up to that date, but the sun started to warm things up as the day went on. Runners were staying warm at the starting line with extra layers, which they quickly shed right before the race began. The course is truly one of the most scenic in the Northwest. It starts downtown at Riverfront Park and takes runners through historic Browne’s Addition, through the campuses of Spokane Falls Community College and Mukogawa Fort Wright Institute, and along the Spokane River until the Seven Mile Bridge. After crossing the bridge, runners make their way back on the opposite side of the river. They go up the famous Doomsday Hill (as you may know from the Lilac Bloomsday Run), through the West Central neighborhood with more historic homes, through the trendy Kendall Yards district, under the Monroe Street Bridge, and back to Riverfront Park. The course includes gorgeous views of the Spokane River and the fall foliage. Garrett Combs won the marathon in 2:44:14 and his father, Carl Combs, won the 10K in 38:50. Kaitlin Wood was the female winner in the marathon with a time of 3:20:12. In the half marathon, Andrew Jordon was the male champion with a time of 1:14:15, and Rachel Jaten was the female champion with a blazing-fast time of 1:19:16. Kari Sulenes was the 10K female winner, and the relay was won by the Turtle Running Team. Next up on the calendar was the BRRC Cross Country Series. This series is made up of four races: Audubon Park, Seven Mile (Riverside State Park), Mead High School and the challenging Qualchan run on the trails of the South Hill Bluff. The entry fees at these races are a bargain at only $4

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for members and $5 for non-members. It’s like they haven’t changed the prices since the 80s! The first three races are around 5K and Qualchan is around 12K. Longtime BRRC member Walter Mueller was the male champion at both Seven Mile and Mead. Audubon Park Men: Evan Sims, 18:00 / Women: Jamie Redman, 22:28 7 Mile Men: Walter Mueller, 21:17 / Women: Allie Price, 21:46 Mead Men: Walter Mueller, 21:17 / Women: Chelsea McKell, 20:21 Qualchan Men: Andy Lefriec 49:18 / Women: Haley Cooper-Scott, 56:31 On Thanksgiving morning, the BRRC once again put on the Turkey Trot at Manito Park. This is an untimed fun run to collect food, raise money, and raise awareness for Second Harvest. Second Harvest leads the way in fighting hunger in Spokane. They partner with over 250 neighborhood food banks and meal centers to feed 55,000 people a week. After the windstorm that ended up leaving over 200,000 without power, many wondered if the run would still be held. Although it was a particularly icy and cold day, the course was cleared of debris and the race went on. After the run, the BRRC received the following note from Second Harvest: “Thank you to Bloomsday Road Runners Club and all who participated in this year’s Turkey Trot at Manito Park. It was a chilly morning, but the turnout was great, and overall we raised enough food and funds to provide 37,253 meals for those in need in our area. Thanks for giving!” •

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The BRRC Turkey Trot saw great support from runners despite the cold, icy conditions. brrc photo

S E AT T L E R U N N I N G C L U B R E P O R T BY D E N N I S M CCR O R Y

Member highlight: Martin Criminale

ifty-one-year-old Martin Criminale is secretary of the Seattle Running Club’s board of directors and a member of their Brooks-sponsored racing team, where he concentrates on ultra trail races.

Martin’s wife Shelley inspired him to give running a try when she trained for and completed her first half marathon. “The energy and support of the runners for each other, no matter what pace they ran, was incredible,” Martin said. “I wanted to be a part of that energy. It was then that I decided I would join her, the following year in that same half marathon.” Martin has been a Seattle Running Club member for four years and a board member for two years. “I enjoy being a part of the Seattle Running Club and the local running community. I feel the more involved you are with an activity you enjoy, the more you understand and the more interesting it becomes. It’s a great self-fulfilling kind of thing. And the benefits from joining are lifelong friendships, training partners, and broadened horizons and circles of friends. Plus, I’m relatively new to running, and I naturally tend to dive into any new activity that interests me with both feet.” Martin enjoys meeting Martin Criminale enjoys runners and talking to people a day out on the trail. who may be considering their criminale photo first marathon or ultramarathon. “I tell them not to put too much stock in their first effort, especially if they are older. My experience has been that you’ll need to run several races – especially ultras – before you figure it out. Too many people live and die by comparisons, and that can crush your confidence and ruin your desire to keep trying. Enjoy the journey and compete only with yourself. Nothing wrong with that. “Road running is okay,” he says, “but once I discovered trails, I was hooked. Running ultra trail races is now my primary focus and where I get the most satisfaction. Exploring trails and mountains is both challenging and beautiful. Trail running makes me feel alive. You get to see the sun rise over peaks and go places not everyone else does. And once you gain some fitness, you can cover as much ground in one day as hikers do on a backpack!” “Running ultramarathons can be both physically humbling

and mentally exhilarating.” Martin feels great satisfaction in proving the naysayers, who like to impose limits on people, wrong. “It’s exciting to see what you can do with your body, your training, and your mind to reach the finish line. I constantly feel like a 25-year-old in an older body. I really am thankful that I still want to try things and challenge myself. For sure, everyone will slow down as they get older, but how much and how you deal with that is mostly up to you. I’m pretty certain I haven’t reached my limits yet. I hope I can continue to run for a long time. I’m not sure how long that may be, but I see people a lot older than me who are still doing it and still getting a big kick out of it, and that’s who I want to be. “I love being active. It improves your entire life! I’m certainly not done doing the things I want to do.” Learn more about Martin at http://martin.criminale.com and http://bit.ly/whoiwanttobe. •

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WINNING NUTRITION BY H E AT H ER N A K A M U R A , M P E, M S , R D

Run your way to good health

here is a crisis in America: more than 50 percent of adults have one or more chronic diseases including obesity, heart disease, hypertension, stroke, diabetes and cancer. These conditions are chronic and disabling, but often

preventable when detected early and managed with diet, lifestyle and exercise. If your New Year’s resolution is to become more active, here are some reasons to keep you motivated.

Obesity: Exercise promotes fat loss and decreases muscle breakdown when included as part of a weight-loss program. Regular exercisers lose more abdominal fat, which lowers risk for many chronic diseases. Studies show that increased fitness and higher levels of activity are required to prevent age-related weight gain, so engaging in a regular program of running or activity is especially important as we grow older. Hypertension: Studies show that 30 to 60 minutes of daily exercise can lower blood pressure by 4 to 9 mmHg. Both aerobic exercise and strength training have been shown to be effective. In addition, losing as little as 10 pounds, especially abdominal fat, can significantly affect blood pressure. Heart disease: Exercise strengthens the heart so it circulates blood more effectively, leading to less plaque accumulation in the arteries. It also helps to increase HDL (good cholesterol) and lower triglycerides, blood lipids that increase heart disease risk. Cancer: Exercise has been shown to be effective at reducing risk for certain types of cancer. Colon cancer: 30 to 60 minutes of moderate to vigorous daily activity can reduce colon cancer risk by 30 to 40 percent. Breast cancer: Exercise is effective at lowering breast cancer risk in both pre- and post-menopausal women. High levels of exercise in adolescence may be especially protective, with a lifetime of physical activity showing the greatest benefit. Lung and prostate cancer: It appears that exercise may also lower risk for lung and prostate cancers, with the most benefit seen with vigorous activity and in the most active individuals. Cancer survivors: Exercise after cancer diagnosis can improve quality of life, reduce fatigue and promote energy balance. Regular exercise may also be effective at preventing recurrence. Diabetes: Research shows that exercise can reduce risk of diabetes by 70 percent. Building muscle improves “insulin sensitivity,” allowing muscles to better absorb and utilize glucose. Interval training can effectively lower blood sugar levels, 16

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and a combination of aerobic exercise and strength training can reduce levels of hemoglobin A1c, a long-term marker of blood glucose. Osteoporosis: Risk factors for osteoporosis, or bone loss, include age, hormone changes, heredity, inadequate nutrition and certain medications. Weight-bearing exercises like running and walking can help to prevent osteoporosis by building and maintaining bone density. Strength training is also effective in helping to maintain bone strength. Alzheimer’s: Hypertension, diabetes and high cholesterol increase risk for Alzheimer’s, and 80 percent of people with Alzheimer’s have heart disease. Regular exercise has been shown to reduce risk for Alzheimer’s, which may be due to its positive effects on blood sugar, blood lipids and vascular health. Sleep: Lack of sleep has been associated with increased risk of obesity, hypertension, stroke, diabetes, heart disease and cancer. Exercise helps to promote deeper sleep that comes more quickly, especially if performed earlier in the day. A key to successful aging: Most importantly, regular exercise promotes healthy aging. It slows age-related muscle loss (sarcopenia) and strengthens muscles and joints, helping them stay more functional. It also boosts immunity, which decreases with age. So the next time you reach down to lace up those running shoes, remember you’re doing one of the best things for your health—because exercise truly is the best medicine! •

Heather Nakamura, MPE, MS, RD, is a registered dietitian with masters degrees in both exercise physiology and nutrition. She works as a personal wellness coach to help active individuals develop nutrition and training programs that focus on improving performance and health, maximizing energy, and achieving optimal body composition and health. For more information, call (206) 595-2688.

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REAL RUNNING BY GR EG VA N B EL L E

Run like a kid

revelation on the trails last month led me to a new running plan for the new year. My nephew Duncan, fresh off his first season of middle school cross country, needled me into getting off the couch and going for a run with him. I looked outside at the rain and impending darkness of the winter afternoon and groaned. Maybe tomorrow? But there was Duncan standing in the living room, practically bouncing out of his shoes, ready to go. Okay. Okay.

I dragged myself upstairs to change. Fifteen minutes later I had found all of my running gear. Duncan was outside kicking the soccer ball against the house, eating a cinnamon roll. Orange shorts and a Russell Wilson jersey. “You still want to go running?” I asked, mostly hoping he would say no. Hoping that his 12-yearold brain would have skipped on to the next phase of the day. “Oh. Sure. Okay.” My preparation time had erased the running plan from his brain. But he quickly shoved the last bite of pastry into his mouth, fired the soccer ball into the bushes, and went for the car. A few minutes later were at the trailhead. While I waited for my GPS to pick up the satellites needed to track my every step, Duncan took off up the hill, into the trees. I relaced my right shoe and debated whether or not to wear my glasses. Finally the satellites did whatever it is satellites do, my watch beeped at me, and I set off down the trail, watching my pace and fumbling with my glasses,

When you run like a kid, you are free to forget everything and just run. photo courtesy greg van belle

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regretting bringing them at all. I caught sight of the blue-and-gray #3 jersey after about a quarter mile. Duncan was standing on a fallen tree, picking pine needles off a branch and watching them fall to the forest floor. “So how long is this trail?” “Depends on which loop we do. This one is about three miles back to the car.” “Oh. Okay. Cool. We usually run two miles for cross country, I think.” He leaped off the log and took off again. I negotiated the fallen tree awkwardly, torn between crawling under it and getting muddy or climbing over it and battling the branches. Duncan led as we wound through a twisty single-track section, bounding over roots and rocks, splashing through puddles. He kept pulling away from me as I slowed to go around obstacles, trying to keep my feet dry, trying to keep from tripping and falling. Duncan had no such concerns. Headed down a steep section, Duncan caught a toe on a root and went top over bottom. He rolled a few times before bouncing up and speeding on down the trail; it was a fall that would have taken me a minute or more to gather myself from. A fall that would have dislodged the glasses I was wearing on top of my head. A fall that probably would have hurt because I would have been bracing against it. Back at the car, three and a half miles of trails under our feet, Duncan was a muddy, happy mess. I was a sweaty, overdressed mess. I turned off my GPS and put my glasses back in their case. Clearly, he had won the day.

We spend so much time reading books, making training plans, studying diets, and buying running gear... that we forget how simple and easy running is.

The running resolution So this is my plan, my resolution. I’m just going to run. We spend so much time reading books, making training plans, studying diets, and buying running gear and equipment that we forget how simple and easy running is. We were built to run. We were so good at running as kids that we didn’t know we were running. We were just playing. We ran in our good school shoes because that is what we were wearing. We ran in jeans. We made up obstacle courses and raced each other to the swing set for no reason at all. And then, somewhere along the way, we forgot how to run. Running became its own compartmentalized activity. It became punishment doled out by soccer coaches who sent us on laps for being offside. My challenge to myself and to you is to just go running. Don’t overthink it. Just step outside and run. Fast or slow. Long or short. Run to the store. Run around the block. Leave your gear and your fancy training plan behind. Jump over stuff. Put on a silly hat. Who cares? Forget for a while that you know how to run properly. Just go run like a kid. It’s way more fun than being an adult. • Follow me on Twitter to be mildly entertained by my 140 character rants. Dig out the jackets and hats. Call instead of texting once in a while, and have fun out there.

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TRI COACHING BY WADE PR AEGER

Meet your tri goals this season

ear Coach: My goal for this season is to go under three hours at an Olympic distance race in October. Are there any other goals that might complement this one?

Legendary UCLA basketball coach John Wooden said that he never talked to his teams about winning games. And yet his teams won 10 NCAA championships. His teams focused entirely on their “process goals”: teamwork, execution, ball control, technique, leadership, etc., etc. Wooden knew that if his players focused on the process, their performances would be excellent. He said another time that “the score of the game was the byproduct of these other things, not an end in and of itself.” Similarly, your time or place in a triathlon is not nearly as important as how you manage the race, how much effort you give, and your composure throughout the day. We can’t totally avoid performancebased goals like time and place, but we can modify them so they aren’t subject to bad weather, great performances by others, or other factors beyond our control. So with the basketball Wizard of Westwood in mind, here are improvements on some common goals that triathletes set for themselves. Original goal: I want to go under three hours at the Lake Meridian race in June. What if it is raining cats and dogs this year, the transition area is a muddy mess, your cleats get filled with dirt and you can’t clip into your pedals, a bridge is washed out, etc., etc.? Improved goal: I hope to race under three hours, or at least get close, at least once in 2016. (Then enter at least three 20

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Set goals based on your own race execution to maximize your performance. wade praeger photo

different Olympic-distance races). Original goal: I want to finish in the top five in my age group at Seafair this year. But what if there is a race in Canada the week before, and six fast 35- to 40-year-old athletes come down to do Seafair as a training day and skew your division’s results?

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Improved goal: I want to be in the top 30 percent overall at Seafair this year. (Of course this may not feed your ego like a top five, but it is less contingent on a few outstanding performances by others.) Original goal: I’m not going to let anyone pass me on the bike at the race this weekend.

Uh oh! Local pro cyclist Tyler Farrar enters the race on a lark, almost drowns in the swim, but rallies on the bike and passes you going 32 mph. Improved goal: I’m usually passed on the bike leg, so when it happens this time, I’ll focus on my pedal stroke, aero position and breathing to bring me back up to optimal pace. Original goal: I just want to finish! You spend 13 minutes in each transition area chatting with race volunteers about how you are just trying to finish; you walk most of the run because you didn’t train much, knowing that you were just trying to finish; and you run across the finish line after the timing mats have all been turned off. So, did you finish? Improved goal: I want to become a more proficient swimmer, train on the bike with my friend who rides all the time, and do a couple of 10K races as preparation so I’ll be prepared to do my best. In conclusion, here are the basic rules of goal setting: A goal must be concrete so you can actually tell if you have reached it or not. “I want to feel good in the run” is both unmeasurable and perhaps undoable. No one feels good running in a triathlon. You should give yourself a finite amount of time to reach a goal, otherwise you will always put things off till later. Reaching a goal should depend on your own efforts and things that you can control. It’s silly to set a goal that depends on someone else having a bad day, not showing up, or not improving. Always set multiple goals, some easy and some more difficult. That way you will always have something positive to feed on after the race. One of your goals should always be to maintain a positive, joyful attitude; measure that by how you interact with people after a race and how you react to adversity during the event. It’s called good sportsmanship. If you find yourself cursing at your bad luck during the race and not taking pleasure in the accomplishments of your friends and fellow competitors afterwards, then your race was a failure no matter what your time or place. • W I N T E R 2 016 • w w w. n w r u n n e r. c o m

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Start

on the Right Foot TIPS TO RE-ENERGIZE YOUR RUNNING BY H E AT H ER R O M A N O

Some years we are full of energy and have lots of motivation to set and work toward accomplishing running goals. And other years we find our running motivation has a little less oomph. Northwest Runner has compiled a few ideas to get you running in the right direction in 2016. Meet new running friends: Do you find it tough to stay motivated in winter weather? A running club might be just what you need! You’ll meet new people, find new running partners and maybe even learn some different running routes. Don’t know where to start to find a local club? Contact your local specialty running store; many clubs lead weekly runs from running stores. Increase your energy: Over 30 percent of Americans average les than six hours of sleep per day. Are you chronically sleep deprived? If you find yourself lagging in energy on a regular basis, try going to bed a half hour earlier for a week and see if you wake up feeling

more refreshed. Other ways you can improve your sleep are to go to bed and rise at the same time every day; turn off all electronics an hour before you go to bed; and avoid heavy meals, caffeine and alcohol in the evening. Find the perfect shoe: All of your running friends are sporting the latest fad running shoe and swear it’s helped them improve their running. Maybe this is the perfect shoe you’ve been searching for. Stop! Before you go online and purchase the wonder shoe, take a detour and visit your local specialty running store to find out what trained shoefitting experts think would work best on your feet. “Everyone’s so individual,”

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says Ty Whitten, manager of Super Jock ’n Jill. “It doesn’t matter how the shoes feel to other people; it matters how they feel to you.” The store’s shoe expert will want to examine your current shoes for wear, so be sure to bring those with you, along with any orthotics and your favorite pair of running socks. The expert will ask you to run in front of him to analyze your gait before he chooses a few pairs for you to try. Hopefully, he will help you find the perfect match! Be sure to thank the store for their time by purchasing that perfect pair from their store. Stay injury-free: Because running is a repetitive sport, the same muscles tend to get overused and tighten. These muscles don’t tighten evenly, which leads to musculoskeletal imbalances. Over time, these imbalances can cause pain and, if left untreated, injury. Areas that tend to be tight in runners are the hamstrings, hips, calves, Achilles, lower back and outer quads. To reduce the risk of overuse injuries, add yoga to your workout routine. Looking for a local class? Search for an instructor who has knowledge and experience working

with runners. Want to go at it alone? Northwest Runner publisher Heather Romano recommends Christine Felstead’s classic Yoga for Runners DVD. Dial in your nutrition: Now is the time to lose those extra five pounds you’ve been moaning about. The winter offseason is the perfect time to focus on losing body fat because it’s easier to limit caloric intake when your workouts are shorter and less intense. Consider working with a sports nutritionist—such as Northwest Runner’s Heather Nakamura—who can make a plan that will support your training and level of activity. Set a PR: Does your running feel lackluster? Or do you worry you’re slowing down and will never set a PR (personal record) again? Then it’s time to try racing a new distance. You’ve run all the standard distances? Then how about racing an odd-distance race? Your first time racing that distance will be an automatic PR! We asked Northwest on the Run columnist Craig Romano for his favorite odd-distance races in the state. The 5.17-mile Great Sedro-Woolley Footrace on July 4th and the odd-

distance (and odd location) Jog for a Jug 11.2K in Point Roberts. “You can’t get any odder than that,“ he says about the 11.2K distance. Point Roberts is the only part of Washington that you can get to only from Canada (unless you have a boat), which makes the event doubly odd. Rekindle your love of running: Volunteer at an event, or better yet, help out with a running program to rekindle your love for the sport. Surrounding yourself with people who are excited to be running may remind you of how much you enjoyed finishing your first race or finishing your first long training run, which can increase your own running motivation. Local ultrarunner Krissy Moehl’s favorite program is Girls on the Run. This program trains young girls to run their first 5K while teaching them important life skills. Find a program near you at www.girlsontherun.org. Call a new running friend, lace up those new shoes and head out the door for a great run! •

Add yoga to your workout routine to minimalize your risk of injury. heather romano photo

The 42nd Annual

Resolution Series Run the Series or individual races

Jan 1: 5K or 5 mi Jan 23: 10K* or 10 mi* Feb 20: 15K* or 15 mi* Mar 19: 20K* or 20 mi* * USATF Certified Courses

Races include indoor pre-post race facility, hot food, beverages + locker rooms with showers

Steilacoom, WA New for 2016: Timing-Chips and finish-area results Kiosk Visit us online: www.databarevents.com/rrs W I N T E R 2 016 • w w w. n w r u n n e r. c o m

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Even in the Fog,

BY H E AT H ER R O M A N O

Pablo and Lucas are all bundled up for the cold, foggy marathon morning. marathonfoto.com photo, courtesy of the seattle marathon association

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he days leading up to the Amica Insurance Seattle Marathon were spectacular, especially for the Northwest in November: sunny, cold conditions with clear views showing off the natural beauty of the Puget Sound. But come race day, runners woke up to a temperature inversion, which shrouded the city in a thick layer of fog.

Sophia Liu celebrates her second marathon win in a row at Seattle. marathonfoto.com photo, courtesy of the seattle marathon association

While the cold, damp fog might have kept some spectators from leaving their warm beds, volunteers were out early in the morning making sure everything was just right on the course. After the drinks froze over at the aid stations at the 2014 event, we’re sure the course volunteers breathed a sigh of relief that this year’s race was warmer than last year’s. From the pack The conditions didn’t seem to dampen the participants’ spirits. The runners we spoke with didn’t mind the fog. Marathoner Jeremy Anderson thought his favorite part of the Seattle Marathon course was the out-and-back on the I-90 bridge, noting that it was “kind of eerie” to run on the floating bridge when he couldn’t see anything. On the other hand, Robert Hendrickson of Bend, Oregon, enjoyed the miles he ran though Seward Park. Marathoners run around Seward Park near the halfway point of the race, which is early enough in the race for most racers to enjoy their surroundings. Jenny Horstmann of Seattle enjoyed running up Madison Hill because she knew the finish was coming soon. Horstmann, who finished seventh in the women’s division, seemed like the kind of marathoner who would enjoy the punishment of running up a hill late in a marathon; she had run Seattle twice while pregnant, and this year’s marathon was her second race after recovering from a broken foot. Matt Reisenauer was thrilled to see the finish after a tough day on the course. As a Seattle native, he wanted to run his hometown marathon, but stomach issues kept him from running his best time. Reisenauer was still in good spirits about the race, noting that his stomach troubles were “good preparation for my upcoming trip to India.” Except there won’t be an abundance of clean Honey Buckets like out on the marathon course! Though we didn’t get to speak with any runners who had finished the Quadzilla—four back-to-back marathons ending with the Seattle Marathon—we did talk with a Quadzuki finisher, who had just completed her first four back-toback half marathons. Sabrina Bedard of Idaho praised the old Seattle Marathon CONTINUED NEXT PAGE

Steve Slaby’s conservative pacing paid off with a Seattle Marathon win. marathonfoto.com photo, courtesy of the seattle marathon association

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seattle marathon continued

Marathoner Kimitaka Yokoe is prepared for winter weather—and hopeful for sunshine. heather romano (hr) photo

Seattle Marathon MALES

Top Ten Overall Steve Slaby 2:38:15 Brendan Lunty 2:39:36 Shaun Frandsen 2:40:04 Joe Berger 2:40:45 David Palmer 2:42:01 Ryan Cox 2:42:05 Bill Condon 2:44:12 Martin Pletcher 2:47:45 Cody Tylock 2:47:57 Keith Wilson 2:50:50 19 & Under Ryan Cox 2:42:05 Stanley Wu 3:03:54 Jack Kane 3:14:15 Sean Simonsen 3:14:34 Jack Allnutt 3:23:45 20-24 Joe Berger 2:40:45 Martin Pletcher 2:47:45 Jacob Fure 2:54:18 John Grover 3:08:13 Kit Wendtland 3:09:14 25-29 M. Reisenauer 2:53:34 Andrew Piper 3:01:05 Craig Kohring 3:01:16 Jeremy Anderson 3:08:36 Peter Metzger 3:09:20 Additional Subscribers Joshua Stickler 3:56:42 30-34 Steve Slaby 2:38:15 Cody Tylock 2:47:57 Keith Wilson 2:50:50 Roger Levesque 2:51:13 Cameron Kusch 2:57:36 Additional Subscribers Joseph Hardin 3:18:58 35-39 Brendan Lunty 2:39:36 Shaun Frandsen 2:40:04 Bill Condon 2:44:12 R.Hendrickson 2:51:58 A. Lazar Adler 2:53:48 Additional Subscribers Andy Lin 3:23:01 Scott Numata 3:30:44

course (which is the course of the Ghost of Seattle race) and wished that Seattle would consider switching back to that route. We suspect she might have enjoyed the current course a little more had the clouds lifted— and had she ran it on fresh legs! Top finishers After Club Northwest’s Shaun Frandsen won the 2014 marathon we wished (in the January 2015 issue of Northwest Runner) that the 2015 marathon would be a duel between Frandsen and multitime winner Uli Steidl. While our wish was not granted, Frandsen did end up battling out the marathon with the top marathoners. As the defending champion, Frandsen ran with a target on his back and sure enough, Joe Berger of Enumclaw took the bait. The two battled back and forth for first for most of the race. Farther back in fourth and fifth place, Steve Slaby of Seabeck and Brendan Lunty of Alberta ran at a more conservative pace. Watching those two running through the Seattle Arboretum was like watching two guys out enjoying a long, easy training run. They were smiling

Robert Eaton 4:36:03 Chris Brown 4:43:11 Gavin Tucker 4:49:03 40-44 David Palmer 2:42:01 Matt Sims 3:03:53 Ben Lane 3:09:02 Sean Gillespie 3:11:25 S. Forkenbrock 3:13:47 Additional Subscribers R. Bondurant 3:30:01 Aaron Zedonis 3:36:49 Daniel Letzler 3:45:59 45-49 Felipe Edora 2:56:16 David Papineau 2:58:41 Yuske Abe 3:00:59 Gilbert Ondusko 3:05:53 Juan Rodea 3:08:03 Additional Subscribers Adam Ott 3:21:28 David Braza 3:32:17 Win Goodbody 3:57:17 Gregory Payne 5:28:51 50-54 Royce Hogue 2:57:33 Michael Brisbois 3:07:11 Teru Toyokawa 3:10:07 Thomas Kellner 3:10:50 Geoffrey Holan 3:19:36 Additional Subscribers Scott Lawrence 3:33:18 Dana Pantley 3:43:44 Martin Criminale 3:50:14 Ken Gordon 4:47:01 David Young 6:44:02 55-59 C. Bretherton 3:25:25 Jd Talbot 3:27:17 K. Tesfamariam 3:29:28 Curtis Rodin 3:29:49 Markus Kleber 3:31:34 Additional Subscribers Chuck Stempler 3:56:39 Jaye Jarchow 4:37:15 Monte Pascual 6:03:14 60-64 Stephen Gossett 3:28:51 Steve Mahoney 3:34:25 Lee Chu 3:41:32 Gary Kobold 3:45:07 Cliff Harden 3:45:19 Additional Subscribers John Bair 3:47:20

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Rufus Park 4:28:59 George Gullufsen 4:30:23 Peter Kline 5:32:21 65-69 Tony Morris 3:42:47 Stuart Dick 3:56:25 Bill Torsen 3:58:51 Brent Spilsbury 4:02:47 Michael Shiach 4:12:36 Additional Subscribers S.Frederickson 7:02:19 70-74 James Almon 3:59:59 Tom Rogers 5:23:04 Laurence Macon 5:24:12 Barefoot Jon 6:07:06 Bill Powers 6:12:57 Additional Subscribers Rick Haase 6:59:34 75 & Above Roger Macmillan 5:50:31 Willis Neighbors 7:27:48 Mel Preedy 7:28:08 Eugene Defronzo 7:45:15

FEMALES

Top Ten Overall Sophia Liu 2:58:39 J. Torgesen 3:03:22 Maria Dr 3:04:32 Callie Mckenzie 3:08:15 Allison Ezzat 3:09:54 Marcy Schmidt 3:10:00 Jenny Horstmann 3:12:44 Lisa Martin 3:13:00 Iliana Sach 3:14:26 Paula Havu 3:15:43 19 & Under Julia Plough 4:15:52 Brooke Reichert 4:23:20 Anna Nollan 4:23:48 Rachael Fleming 4:36:15 Alli Eroh 4:55:00 20-24 Lisa Martin 3:13:00 Laura Goodfellow 3:22:59 Nicole Burbank 3:41:27 Annie Brinich 3:42:23 Robin Ringman 3:45:09 25-29 J. Torgesen 3:03:22 Callie Mckenzie 3:08:15 Acacia Huff 3:19:45 Kate Brown 3:20:59

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Amanda Dietzen 3:28:01 Additional Subscribers Andrea Louie 3:55:12 30-34 Sophia Liu 2:58:39 Allison Ezzat 3:09:54 Marcy Schmidt 3:10:00 Paula Havu 3:15:43 Hillary Shaw 3:18:01 Additional Subscribers Lindsey Matese 4:08:32 Stacy Clark 4:42:47 Laura Irish 5:22:20 35-39 Maria Dr 3:04:32 Jenny Horstmann 3:12:44 Iliana Sach 3:14:26 Sara Snyder 3:28:33 X. Tonnu 3:33:48 Additional Subscribers H. Vargas-Lyon 3:56:59 Leslie Miller 4:57:38 Linsey Laplant 5:32:47 40-44 J. Forkenbrock 3:20:58 Iris Klein 3:21:44 Tracy Murillo 3:24:05 Keri Collins 3:26:30 Heidi Kriss 3:29:36 Additional Subscribers Amanda Hoskins 3:33:14 Katya Turnbow 3:45:34 Van Phan 3:55:29 Jessica Carter 4:22:37 D. Hoffpauir 4:39:37 Susie Ro 4:49:21 45-49 Teri Balkenende 3:21:31 Tanya Zarin 3:24:00 Lisa Steilen 3:31:28 M. Bachman 3:36:40 Leah Goldstein 3:37:53 Additional Subscribers Beth Caldwell 3:59:23 Claudia Hansen 4:34:10 50-54 Katy Esser 3:32:54 Emer Dooley 3:40:45 Beatrice Song 3:50:03 Vicki Russell 3:55:04 Kim Hynes 3:59:16 Additional Subscribers Carla Stewart 5:28:33 Jackie Helfgott 6:29:59

Steve Monteith looks like he is still enjoying the marathon as he heads into Seward Park. hr photo

55-59 E. Buchman 4:06:53 Anne Carlson 4:10:46 Reesa Pereira 4:13:19 Jungsun Huh 4:13:31 Chris Lalonde 4:17:36 Additional Subscribers Jackie Price 4:19:20 G. Richter 4:24:42 60-64 Polly Fabian 4:06:38 Patrice De Graff 4:22:10 Joanie Proske 4:29:55 Jane Ballantyne 4:44:10 Karen Chapin 4:49:07 65-69 Sara Cherne 4:50:20 Hammie Farrokhi 5:32:19 D. Hammond 6:04:14 Gail Campofiore 6:34:21 Penny Blackburn 6:53:51 Additional Subscribers Pat Johnson 7:26:40

Seattle Half Marathon MALES

Top Ten Overall Dylan Peterson 1:14:25 Chip Jackson 1:16:15 Aaron Campbell 1:16:51 Chris Boyle 1:17:28 Bayron Najera 1:17:57 J. Ferguson 1:18:35 Jeff Dill 1:18:39 Ramsey Ezzat 1:18:41 Kelly Mackay 1:18:44 Scott Strang 1:19:03 19 & Under Jason Gordon 1:20:08 Nathan Smith 1:21:44 Arturo Toro 1:22:40 Eric Hamel 1:23:30 Ben Wood 1:23:49 Additional Subscribers Matt Jenson 1:40:34 20-24 Dylan Peterson 1:14:25 Chip Jackson 1:16:15

A runner heads out onto the I-90 floating bridge, which offers great views of Mount Rainier on a good day. hr photo

Aaron Campbell 1:16:51 J. Ferguson 1:18:35 Scott Strang 1:19:03 25-29 Chris Boyle 1:17:28 Jeff Dill 1:18:39 Kelly Mackay 1:18:44 Oliver Wood 1:19:10 Chen Huang 1:19:31 Additional Subscribers Ambrogino Giusti 1:34:11 Stephen Heindel 1:34:26 30-34 Ramsey Ezzat 1:18:41 Eric Barten 1:19:16 Sean Delanghe 1:19:21 William Morgan 1:20:18 Mojave Breiter 1:22:28 Additional Subscribers Andrew Bryant 1:28:18 Brian Carroll 1:36:26 Chris Reed 1:42:18 Jeff Johnson 2:02:51 Kyle Tate 2:24:24 35-39 Bayron Najera 1:17:57 David Simmons 1:19:27 Georg Koszulinski 1:24:23 Jakob Skott 1:25:14 Dane Sherstad 1:26:46 Additional Subscribers Michael Marshino 1:26:49 Jeremy Topping 1:33:03 Joseph Nicholson 1:50:25 R.Thirumaran 2:39:09 Michael Martinez 3:18:33 40-44 James Grant 1:22:21 Josh Williams 1:25:10 Steven Colmus 1:25:22 David Elrod 1:26:40 Tommy Mabe 1:27:13 Additional Subscribers Michael Ogliore 1:30:58 Kevin Kovach 1:59:31 Justin Carpenito 2:04:02 Jason Massman 2:37:02 45-49 Brad Calder 1:25:27 Shayne Chandler 1:25:35 Mike Martinez 1:27:18 Duncan Wood 1:29:02 John Mcguire 1:29:48 David Wilson 1:57:34

at spectators and looking strong at mile 22. Their conservative pacing paid off because Slaby and Lunty were able to pick off Frandsen and Berger in the final miles to finish the race in first (2:38:15) and second (2:39:36) place, respectively. On the women’s side, Sophia Liu, who recently moved to Redmond, won the race for the second year in a row in 2:58:39. For a marathoner battling an injury, it was surprising that Liu finished only one minute off her win in 2014. She was excited to defend her title and to represent her new running family, the Seattle Running Club. Once again, Seattle Marathon felt like a well-oiled machine. From the course volunteers, who were ready to welcome runners at their stations long before the race started, to the warm recovery area, the only signs of discomfort we saw were from some marathoners who were trying to walk normally post-race. But even the post-marathon shuffle brings a sense of satisfaction because that shuffle is a badge of honor. Congratulations to all the finishers of the Seattle Marathon and Half! •

Additional Subscribers Donald Kramer 2:37:18 50-54 Brad Anawalt 1:28:11 Shaif Jetha 1:31:05 David White 1:32:50 Daryl Wendle 1:32:55 Dale King 1:33:05 Additional Subscribers Michael Allen 1:44:44 Greg Mills 1:51:40 Pat Morley 1:57:22 Bill Hinsee 2:06:05 Eric Jensen 2:07:10 John Spoden 2:10:49 Winston Cook 2:39:27 Greg Carpenter 3:12:41 Don Clark 3:31:14 55-59 Bill Haldeman 1:24:40 Arthur Dunn 1:29:49 Jeffrey Killip 1:32:04 Brent Biggar 1:36:13 Andy Brassington 1:36:54 Additional Subscribers Craig Schieber 1:39:31 Steven Yee 1:44:55 Eric Jensen 1:46:17 Tim Bradford 2:03:59 Earle Oda 2:11:44 60-64 David Sherman 1:37:11 Gary Stanton 1:43:22 Roderick Hulet 1:43:54 Jim Marcotte 1:44:23 Jon Hechler 1:44:27 Additional Subscribers Jeffrey Moen 1:45:19 Chuck Cathey 1:52:42 Erick Lindbergh 1:52:50 Patrick Hogan 1:56:45 R. Schumacher 2:04:32 Andy Saller 2:09:18 Monte Enbysk 3:16:47 65-69 Stephen Hosford 1:40:38 Stephen Howe 1:43:31 Tony Gerardi 1:55:38 Leon Grunberg 1:56:56 Brian Jackson 1:58:52 Additional Subscribers Ted Coulson 1:59:05 John Clark 2:14:00 Dennis Mccrory 2:18:39

Jerry Marshall 2:42:51 Michael Sinnett 3:08:01 K. Collingwood 3:08:08 70-74 Chris Gould 1:46:59 Jerry Gammill 1:51:33 Mike Lovejoy 1:59:39 Arne Hales 2:03:28 John Helm 2:03:51 Additional Subscribers Robert Clark 2:38:04 75 & Above George Gilder 2:03:15 Lucio Diloreto 2:04:05 Scott Driver 2:36:04 Russell Carlson 3:30:48 Ron Nickell 3:39:48

FEMALES

Top Ten Overall Gina Slaby 1:20:52 Larissa Kolasinski 1:23:47 Meghan Lyle 1:25:11 Kate Impastato 1:25:23 Annie Reed 1:25:54 Samantha Mazer 1:28:17 Petra Graen 1:28:46 Aimie Shaw 1:29:46 Rachel Leftwich 1:29:57 L. Sonderegger 1:31:09 19 & Under Larissa Kolasinski 1:23:47 Casey Jacobson 1:34:05 Katie Brandvold 1:34:16 Hunter Storm 1:36:59 Julia Denlinger 1:37:20 20-24 Annie Reed 1:25:54 Rachel Leftwich 1:29:57 Megan Rogers 1:32:21 Tori Zellerhoff 1:32:38 Elizabeth Stein 1:39:10 Additional Subscribers Kate D’orazio 2:09:48 Erin Anderson 2:15:16 25-29 Kate Impastato 1:25:23 L. Sonderegger 1:31:09 Brittany Smith 1:33:55 K. Robinson 1:34:28 Krista Stephens 1:37:06 Additional Subscribers Saskia De Jonge 1:58:16 Jamie O’brien 2:04:41

Shaun Frandsen concentrates on regaining his lead at mile 14. hr photo

M. Maycumber 2:26:01 30-34 Gina Slaby 1:20:52 Meghan Lyle 1:25:11 Samantha Mazer 1:28:17 Aimie Shaw 1:29:46 Afton Bruffey 1:31:55 Additional Subscribers K. Thomas 2:04:32 Fiona Hatfield 2:28:57 Beverly Patton 2:52:59 35-39 Danielle Henty 1:33:55 Stephanie Gundel 1:34:08 A. Treleven Persich 1:34:56 Amber Taylor 1:34:56 Erika Whinihan 1:35:33 Additional Subscribers Angelica Montani 1:59:03 Rina Hahn 2:04:33 Heather Stariha 2:18:21 Megan Starich 2:21:53 Kate Kurkjian 2:55:45 Christy Bemis 7:14:41 40-44 Petra Graen 1:28:46 Lisa Shillito 1:34:38 Jo-Jo Yaba 1:34:42 Jennifer Winkler 1:34:45 Heidi Nevin 1:36:15 Additional Subscribers Lilac Muller 1:57:58 Shawna Davis 2:43:47 Colleen Farrell 3:23:11 45-49 Alison Flaggert 1:38:27 Ericka Thielke 1:41:00 Delwen Jones 1:41:07 Marcy Wheeler 1:43:17 Molly Littlejohn 1:43:37 Additional Subscribers Jennifer Rozler 1:45:28 Ally White 2:00:27 Debbie Arefi 2:03:55 Amy Mccollum 2:40:25 Kristine Schatza 2:50:22 Stacy Clark 2:57:48 Kristine Buker 3:32:11 50-54 Ann Armstrong 1:37:47 Aihua Yi 1:41:26 Erin Finnegan 1:44:52 Lisa Woodard 1:47:53 Patti Whitmarsh 1:48:17

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Additional Subscribers Kathleen Moen 2:18:47 Janet Yoest 2:19:04 D. Shanbhag 2:26:37 Mary Richards 2:56:20 55-59 Theresa Westfall 1:39:55 Julie Buktenica 1:44:49 Karen Williams 1:48:23 Hillary Stibbard 1:48:39 C. Rauch-Mahoney 1:55:12 Additional Subscribers Lorena Boyd 1:57:11 Julie Taylor 2:23:47 Linda Valley 2:38:55 Pattie Satow 3:05:24 Andrea Frabotta 3:19:58 Sue Little 3:22:53 Michelle Roberts 3:48:47 60-64 Ann Hayes 1:54:57 Marti Murphy 1:55:48 Kathy Beerman 1:58:02 Sabina Havkins 1:58:40 Joan Hogan 1:58:51 Additional Subscribers Anne Keppler 2:16:20 Jeanne Coulson 2:19:48 E. Buchanan 2:37:28 Marsha Murray 2:53:15 Pamela Nevi 3:47:28 Leslie Giblett 3:59:34 65-69 Linda Studley 2:14:34 Sandy Burr 2:15:17 Phyllis Nelson 2:20:48 Nancy Erickson 2:25:49 Mary Stutzman 2:33:36 Additional Subscribers B. Charbonneaux 3:23:35 70-74 Judy Fisher 1:58:14 Jane Wintemute 2:12:13 Nina Fogg 2:19:41 Merrilee Conway 2:55:35 Judith Carlson 2:59:13 75 & Above Astrid Berg 2:35:45 Shar Tobin 3:17:09 M. San Martini 3:18:27 Kathy Biever 3:48:43 Ardis Wright 3:59:22

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H E A LT H Y R U N N E R B Y A M A N DA S CH A R E N , P T, D P T, S TA F F T H E R A P I S T TA I BA L L A R D P H YS I C A L T H ER A P Y

Mythbuster: running does NOT ruin your knees

R Clamshell Weakness of the gluteal muscles can contribute to increased rotational stress on the knee. Lay with your back and heels against a wall. Keeping your feet together, slowly lift your knee to the ceiling while squeezing your butt. Do 1-2 sets of 15 repetitions, 2-3 times per week.

unners often hear an endless list of remarks from their friends and family questioning why they run. A very common concern among both runners and nonrunners alike is whether all that pounding incurred while running increases the risk of knee arthritis. The thought of such a debilitating condition is enough to make anyone think twice before lacing up those shoes to go for a run. Recent research, however, has suggested that the exact opposite is true—runners are no more likely than the general population to experience knee arthritis. In fact, running (as with most forms of physical activity) is actually great for bone and joint health. Running is different from other exercise disciplines, in that the ground reaction forces are higher than other activities. “Ground reaction force” is a term to describe the impact of the body on the ground beneath. In walking, normal force is one to two times your body weight. In running, the force can be four times your body weight. Although this sounds like a lot of impact, this is what the human body was designed for! The body has a remarkable system of joints and muscles that are made especially for this type of locomotion. In fact, exercise that imparts a force on the bones through weight bearing on the ground is essential to building strong bones and postural muscles at any age. This type of exercise encourages tissues in your bones to grow stronger in response to the forces of the activity. In addition, joint movement is also an essential component of exercise. In the clinic, I tell my patients that motion is lotion and when it comes to the range of motion in your joints, you either use it or lose it. Exercise helps squeeze all of the nutrients into every nook and cranny of the joint, thus

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Straight-Leg Raise with External Rotation Some suggest that the inner muscles of the quadriceps tend to be weaker than the outer muscles in people with knee pain. To strengthen the inner portion, perform a leg raise with your foot pointed to the outside. Perform 1-2 sets of 15 repetitions, 2-3 times per week. promoting a healthy, mobile and pain-free joint. One study published in 2014 compared runners and walkers to explain why runners did not get significantly higher cases of knee osteoarthritis. They compared the forces that went through the knee joint with walking versus running. Compared with walking, running strides are longer and time the foot spends on the ground is shorter, so this seems to even the score with respect to the high impact loads of running. In fact, compared to walking and other forms of exercise, people who run are shown to have a lower rate of hip and knee replacement than their counterparts. Whether it’s running or walking, keeping up with a regular exercise program is essential to protect bone and joint health.

In a research study published in the journal Arthritis and Rheumatism, the authors surveyed 117 former top-level athletes and found that the incidence of knee arthritis in the runners was 14 percent—lower than former soccer players at 29 percent and competitive weight lifters at 31 percent. This illustrates the relatively low risk of undue stress on the bones and joints in running. Beginning or modifying a running program, as with any new activity, should be introduced gradually. If you are unsure of how to proceed or begin a new program, consult a physical therapist who can identify areas at risk for injury and help CONTINUED NEXT PAGE

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healthy runner continued

design an injury-prevention program specific to you. A few targeted exercises can improve muscle balance and help to address the forces affecting your knees. Perform these exercises as outlined to supplement your current running routine. The exercises on these pages can benefit all runners, whether new to the sport or seasoned pros. • References: Nilsson J, and A. Thortensson. “Ground reaction forces at different speeds of human running and walking.” Acta Physiol 136, no. 2 (1989); 217-227. Miller R. H., S.C. Brandonn, W.B. Edwards, A. M. Morton, and K. J. Deluzio. “Why don’t more runners get knee osteoarthritis? A case for per-unit-distance loads.” Medicine & Science in Sports & Exercise 46, no. 3 (2014); 579-579. Williams PT. “Effects of running and walking on osteoarthritis and hip replacement risk.” Medicine & Science in Sports & Exercise 45, no. 7 (2013); 1292-1297. Kujala U. M., J. Kettunen, H. Paananen H, et al. “Knee osteoarthritis in former runners, soccer players, weight lifters, and shooters.” Arthritis & Rheumatology 38, no. 4 (1995); 539-546. Reynolds G. Why Runners Don’t Get Knee Arthritis. New York Times. September 25, 2013. http://well. blogs.nytimes.com/2013/09/25/why-runners-dontget-knee-arthritis/?_r=0. Accessed October 1, 2015.

Calf Stretch Stiffness of the back of the leg can cause lack of mobility at the ankle and subsequently increased shearing forces on the knee. Stretching the calf muscles will facilitate improved ankle mobility to prevent this. Hold for 30 seconds. Perform 2-3 sets after a run.

Statement of Ownership, Management, and Circulation. 1. Publication Title: Northwest Runner. 2. Publication Number: 0883-7945. 3. Filing Date: 09-29-2014. 4. Issue frequency: 12X annually. 5. Number of issues published annually: 12. 6. Annual Subscription Price: $19.95. 7. Complete Mailing Address of Known Office of Publication (Not printer): 6310 NE 74th #217E, Seattle WA 98115. Contact person: Heather Romano, 206-527-5301. 8. Complete Mailing Address of Headquarters or General Business Office of Publisher (Not printer): Same. 9. Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Heather Romano, 6310 NE 74th #217E, Seattle WA 98115. Editor: Heather Romano, 6310 NE 74th #217E, Seattle WA 98115. Managing Editor: Same. 10. Owner. Full Name: Road Runners Club Of America Club Northwest. Complete Mailing Address: 6310 NE 74th #217E, Seattle, WA 98115. 11. Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages, or Other Securities. None. 12. Tax Status not changed. The purpose, function, and nonprofit status of this organization and the exempt status for federal income tax purposes: 13. Publication Title: Northwest Runner. 14. Issue Date for Circulation Data Below: January, 2017. 15. a. Extent and Nature of Circulation: Average No. Copies Each Issue During Preceding 12 Months; Actual No. Copies of Single Issues Published Nearest to Filing Date. Total Number of Copies (Net press run): 6000, 5000. B. Paid/requested circulation:(1) Paid-requested outsidecounty mail subscriptions stated on form 3541: 2540, 2114. (2) Paid in county subscriptions: 1485, 1237. (3) Sales Through Dealers and Carriers, Street Vendors, and Courier Sales, and other non-USPS paid distribution: 983, 980. (4) Other classes mailed through USPS: 0, 0. c. Total paid and/or requested circulation: 5008, 4331. d. Free or Nominal Rate Distribution (By mail and outside mail). (1) Free or nominal rate outside county: 45, 45. (2) Free or nominal rate in county copies on Form 3541: 40,40. (3) Free or nominal rate copies mailed at other classes through USPS: 0,0. (4) Free or nominal rate distribution outside the mail: 763, 325. e. Total Free or nominal Distribution (Sum of 15d 1,2,3,4): 848, 410. f. Total Distribution: 5856, 4741. g. Copies not Distributed 144, 259. H. Total (Sum of 15f, 15g: 6000, 5000. 1. Percent Paid 85%, 91%. 16. Electronic Copy Circulation: a. 0, 0. B. Total Paid Print Copies + Paid Electronic copies: 5008, 4331. c. Total print distribution + Paid electronic distribution: 5856, 4741. D. Percent paid: 85%, 91%. I certify that 50% of all my distributed copies are paid above nominal price. 17. Publication of Statement of Ownership: Publication of this statement will be in the January, 2016 issue. Signature and Title of Editor, Publisher, Business Manager, or Owner: Heather Romano. Date: 11-16-15. I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including civil penalties).

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APRIL 16, 2016

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HALF MARATHON

JANUARY 1ST, 2016

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Seniors Shine at State Cross Country BY CR A IG HOWARD

t the Sunfair Invitational in Yakima in early October, Zillah senior Alexis Redfield finished 10th, over a minute behind champion Erin Mullins of Cascade

(Leavenworth).

Junior Jordan Oakes of Holy Names Academy won her first title in Division 3A. craig howard photos

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The previous autumn, it was Redfield who overcame Mullins down the final stretch at the state meet, dethroning the defending 1A champ and becoming the first individual girls’ winner in Zillah’s history. As the state’s top runners gathered in Pasco on November 7th, Redfield would face off again with her rival, this time with the sort of mind-set that carried her to a title last season. “I wanted to finish my senior year in cross country with a great race,” Redfield said. “I think a lot of people were surprised that I won last year. I knew that it would take a lot of hard work to win state again.” The resolve was nothing new for Redfield, who first competed at state as a freshman, placing 52nd in a time of 21:12.3. She was back her sophomore year, moving up to 44th and improving her time by 18 seconds. Undefeated during the league season, Redfield entered her final state competition as a four-time district champion. After the first mile at Sun Willows, it was Mullins—who had yet to lose a race all year—taking a 15-meter lead. “At the two-mile mark, she was maybe a stride in front of me,” Redfield said. “At the two-and-a-half-mile point, I was feeling really strong, so that’s when I went for it and took the lead.” Redfield pulled away in the final 800 meters, outdistancing Mullins by nine seconds in 18:06.6 on the 5K/3.1-mile course. The time eclipsed her 2014 mark by 36 seconds. Redfield’s effort was critical to Zillah’s runner-up finish behind Northwest School (Seattle). Zillah head coach Ken Johnson said the Leopards’ senior leader always put the team first. “We had the goal of Alexis repeating, but we didn’t talk about it too much,” he said. “We downplayed it throughout the year, just emphasizing getting the team up on the podium. She is a really good leader in the way that she runs. Teammates look up to her. She’s very competitive; especially at meets like this, she’s at her best. She runs with a lot of heart.”

Redfield, who is considering Gonzaga and Boise State, said the second-straight state crown was a testament to all the miles logged since her first title. “I felt really good out there,” Redfield said after crossing the tape. “I didn’t have any doubts that I could do it.” Living up to legacies On the boys’ side in Pasco, Justin Janke of North Central faced a straightforward task—lead the nationally renowned program to a record-setting 10th-straight team title and live up to the legacies left by former NC state champions like Ben Johnston and Tanner Anderson. At the end of the day, the senior had achieved both. Janke ran the fastest race in any classification, finishing in a personal best of 15:02. He sprinted ahead of the 3A field shortly after the first mile and never looked back. “I took the lead and it just got bigger,” Janke said. “At the two-mile mark, I could hear people saying, ‘You’re pulling away.’ Then, when I

State at a glance Wheelchair division Cheney sophomore Isaiah Rigo won his second-straight state title, edging out Mt. Spokane junior Michael Hoyt 7:15.5 to 7:15.8 on the 2.3-mile course.

1B/2B Ocosta spoiled Northwest Christian-Lacey’s bid for a 10th consecutive girls’ crown. Asotin was second while NWCL placed third. Madison Ward, a junior from Saint George’s (Spokane), followed her runner-up finish last year with a title at 19:11.9. The NWCL boys cruised to the team trophy while College Place sophomore Kenneth Rooks burst onto the state scene with a gold medal in 15:44.6.

1A Led by Isa Meyers in third, Northwest School (Seattle) defeated Zillah by five points for the girls’ championship. Deer Park dethroned defending boys’ champion Medical Lake 62-94. The Northwest School tandem of junior Tibebu Proctor (15:32.1) and sophomore Tamire Proctor (15:44.4) swept the top two boys’ places.

2A Liberty (Issaquah) unseated perennial champ Sehome 75-116 on the girls’ side while East Valley (Spokane) senior Brittany Aquino took home the individual medal at 18:28.9. The Sehome boys outdueled Liberty 55-112 to win their sixth crown in eight years. Anacortes senior Dylan Holland nipped Sehome senior Colton Johnsen, 15:36.2 to 15:36.8 for the 2A gold. North Central won their 10th straight team title with the help of Justin Janke (#752).

saw the clock and I was under 9:40, I knew it was really fast, and I was just hoping no one was that close.” Janke recalled going out too fast last year and, in his words, “fading the entire second half of the race” before placing 12th. “It’s always a really fast race here,” Janke said. “It’s a mentally challenging course. If you go out too fast, you’re going to pay for it. This course favors runners that really work the second half.” North Central head coach Jon Knight said Janke “flipped a switch” in the spring when he ran a 4:13 true mile. “He’s very strong, very smart and very patient,” Knight said. Janke placed fifth at the Bob Firman Invitational in September but recalls “not really doing anything to win the race.” During the Greater Spokane League season, he grabbed attention after running 15:19 on the demanding Liberty Lake course and tying a record set some two decades earlier by Matt Davis of Mead. In October, Janke won the Richland Invitational. “Justin’s very positive, always thinking about the team and what

Glacier Peak scaled the top of the podium by the narrowest of margins — 112-113 — over EdmondsWoodway for the girls’ team championship. Holy Names Academy junior Jordan Oakes ran away from the field in 17:53.0 to win her first title. The North Central boys toppled Mead’s long-standing record of nine consecutive team championships with a 75-121 victory over Kamiakin for their 10th-straight trophy.

Camas outdistanced Lewis and Clark (Spokane) 81-151 to capture first place on the girls’ side. Kamiak freshman Taylor Roe defeated Mount Si junior Hannah Waksom for the individual medal. Tahoma was the victor in the boys’ bracket, 79-102 over Bellarmine Prep. Senior Jack Yearian of Bellarmine Prep won gold over fellow senior Nathan Pixler of Eastlake, 15:14.9 to 15:22.5.

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seniors shine at state cross country continued

There’s little elbow room in this pack of 4A girls. he can do to help the team out,” Knight said. “He’s very calm and doesn’t make mistakes out there.” Janke said training with former teammates like Anderson and Kai Wilmot—both Nike Cross Nationals champions—over the past several years has made him a better runner. “It’s been a big confidence boost to be able to run with these guys who have run so well in their years here,” he said. “Now I’m running where they have been in the past. Today is pretty cool. It’s a

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culmination of a lot of hard work.” Schools still in the mix for Janke include Washington, Purdue, Northern Arizona, Portland and Syracuse. As for the present, being part of his school’s 10th-straight team title and eclipsing Mead’s long-standing record will be what Janke remembers most about his final state meet. “We were able to win it again this year,” he said. “I’m really proud of our team.” •

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Alexis Redfield’s resolve gave her another state title and led Zillah to second place.

THANK YOU

2015

The Seattle Marathon wishes to thank the following sponsors and partners for their support of the 2015 Amica Insurance Seattle Marathon.

Kiwanis Club of Seattle www.kiwanisseattle.org

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My Favorite Marathon A runner explains his love affair with Portland BY PAU L G EN T RY

Runners fill the streets of Portland on another sunny race day. portland marathon photo

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Marathoners are treated to sweeping views of the city once they climb up onto the St. Johns Bridge. marathonfoto.com photo, courtesy of the portland marathon

he day before the 44th Portland Marathon was a beautiful October morning. I couldn’t help but take a leisurely stroll downtown to soak in the sun’s rays and loosen up, my final steps before the big day on Sunday. As I neared Taylor Street, I noticed fencing materials neatly stacked out of harm’s way waiting to be erected later that day and I felt appreciative that volunteers would work so hard for us runners while we rested in our hotel rooms. Everything was in good hands, and all we had to worry about was running inside the orange cones the next day.

Marathoners are still teeming with energy at mile one. axiom productions photo, courtesy of the portland marathon

A band along the course energizes marathoners with jazz music. portland marathon photo

The marathon process takes much forethought and strategic thinking, and yet Portland’s philosophy is quite simple: it’s all about the runner. Each year the marathon committee strives to provide new options for the finishers. For instance, many of this year’s finishers selected their running shirts before the race in colors representing the universities of Oregon and Washington, Oregon State University, and the marathon’s iconic blue. The logistics of shutting down the Rose City are not easily achieved; they take a great deal of advanced planning plus thousands of volunteers. Portland’s pre-race to-do list is mind-boggling. Portland is the marathon model that others should strive to emulate. In 2014 they gave over $250,000 in direct donations or grants from their proceeds to the community, nonprofits, service clubs, school activity projects and athletic teams. The marathon expects to be able to do this again in 2015.

Out on the course I had no problem finding my corral with cheerful volunteers pointing the way on that beautiful, sunny Sunday morning. In the last 35 years it has only rained during the event twice. I found a place to stretch on the far right of the corral, thinking I needed to stay right to avoid being stampeded by the tons of runners who would finish before me. Ten minutes before the start of the race, we observed a moment of silence for the victims of the Umpqua Community College shooting, and then we all sang the national anthem a cappella. It sounded simply gorgeous as those reflective moments made you almost forget that running a marathon was a mere few minutes away. As we started the race, hundreds of enthusiastic spectators cheered us on. It’s one of the biggest reasons I run Portland: when your reserves are low, the cheers drive you on to reach that next agonizing step. It would be a while before I reached that point, but encouragement is always a good thing. I hadn’t really even worked up a sweat before I reached the first

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hydration station, and many of the following stations provided gummy bears, bananas and pretzels handed out by smiling volunteers of all ages. The nearly 90 music and entertainment stations seemed to be located nearly everywhere and in varying styles for everyone to enjoy. My favorite part of the day was high-fiving the pirates who were shooting off a cannon as the runners passed them by. I also look forward each year to the out-and-back part of the course, where I can see the faster runners coming toward me and, when I do reach the turn around, I can encourage those behind me who look a bit spent. The toughest challenge for most of us is the incline just before the St. Johns Bridge. The long climb is worth the reward of a breathtaking view of the city that lies ahead. At the finish line After crossing the bridge, we ran through residential neighborhoods where we could be doused with water hoses by home owners, cooling us before we arrived downtown. As I reached the last tenth of a mile, I was still hearing shouts of encouragement and cheers. I heard my name announced over the loudspeaker, which made those final steps easier to endure. I couldn’t help but smile while thinking, “Why is everyone Proud Army marathoner Adam Cook of West Linn, Oregon, carried the American flag the entire 26.2 miles. axiom productions photo, courtesy of the portland marathon

Portland Marathon MALES

Top Ten Overall Jameson Mora 2:28:29 Justin Wiens 2:31:10 Jonas Crimm 2:31:23 Scott Olberding 2:31:26 Rob Schlegel 2:32:07 R. Drummond 2:35:07 Jacob Naegeli 2:37:49 Kevin Cave 2:38:27 C. Sheaffer 2:38:36 Carlos Ruiz 2:40:29 19 & Under Jake Beach 2:50:35 Brett Wadsack 3:05:46 Tyler Skordal 3:11:22 Nick Barclay 3:18:11 Eric Sauer 3:25:11 20-24 Michael Seely 2:56:59 A. Lightsey-Walker 3:01:16 Benjamin Kane 3:01:34 Payton Gonzales 3:02:44 Wilfredo Benitez 3:04:10 25-29 Justin Wiens 2:31:10 Jonas Crimm 2:31:23 Scott Olberding 2:31:26 Rob Schlegel 2:32:07 R. Drummond 2:35:07 Additional Subscribers Michael Hall 4:06:12 30-34 Jameson Mora 2:28:29 C. Sheaffer 2:38:36 Carlos Ruiz 2:40:29 Cameron Colpitts 2:43:21 Geoff Henkle 2:44:14 Additional Subscribers Stephen Walston 2:58:14

Andrew Bryant 3:02:55 Adam Dunn 3:13:28 Chris Fisher 3:43:59 35-39 Kevin Cave 2:38:27 Leo Alapont 2:44:51 Ian Sharman 2:50:02 C.Mcgraw 2:53:12 Rob Vermillion 2:53:17 Additional Subscribers Andrew Nelson 3:41:29 Scott Numata 3:48:03 John Hughes 3:53:53 40-44 Charles Engle 2:46:17 Francisco Maya 2:49:12 B. Saunders 2:53:34 Carlos Duran 2:56:16 Sean Nesbitt 2:56:54 Additional Subscribers Michael Allen 3:14:38 Albert Frederick 3:26:46 David Anderson 4:05:38 Kevin Kovach 5:30:45 45-49 Robert Franklin 2:56:25 Mason Brayman 2:57:56 Eric Rutz 2:58:38 Steve Earl 2:58:42 Paul Fischer 3:02:22 Additional Subscribers Todd Miller 3:38:43 50-54 Todd Bryan 2:57:52 Brian Sites 2:59:29 Douglas Denney 3:00:16 Tom Carlson 3:01:56 Don Conner 3:07:07 Additional Subscribers James Klarich 3:58:55 Greg Wallweber 4:22:42 55-59 Jim Miller 2:50:14 Trani Matthews 3:14:08 Keith Brownlee 3:18:59 Scott Habegger 3:20:37 Jeffrey Killip 3:23:18

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Additional Subscribers Barry Baker 3:29:15 Thomas Stewart 3:49:43 Rene Van Doorn 4:06:30 Chuck Stempler 4:08:44 Charles Riggins 4:31:45 Doug Marshall 5:07:18 Mark Blaisdell 5:35:13 Earle Oda 5:35:35 Paul Gentry 6:21:54 60-64 Kazuhiko Kaneda 2:59:52 Gerry Tinkle 3:12:14 Dave Ward 3:31:34 David Wienecke 3:34:56 Scott Olson 3:37:03 Additional Subscribers Andy Saller 5:01:25 Michael Fung 5:16:10 Lee Chu 6:08:25 Gary Walker 7:06:37 65-69 John Duffield 3:30:06 David Keifer 3:35:18 Ted Traynor 3:59:02 Allen Boyce 4:05:27 K. Motouchi 4:07:04 Additional Subscribers Bill Torsen 4:07:11 Terry Montague 5:04:41 70-74 Sonny Conder 4:18:19 Minoru Amano 4:50:11 Charlie Bretz 4:57:39 Verner Lee 5:14:05 Steven Sandor 5:16:41 Additional Subscribers Tom Towey 7:31:52 75 & Above Douglas Adams 5:33:12 Raymond Colliver 5:53:50 Dick Anderson 5:59:18 A. Woodward 6:19:05 Peter Chao 6:23:04

FEMALES

Top Ten Overall

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Susie Scott 2:51:23 Bryanna Petrie 2:54:45 Susan Smith 2:55:58 Amelia Slagle 2:56:59 Kira Donnelly 2:57:33 Amy Cooper 3:02:55 S. Henstrom 3:04:35 Emily Mccoy 3:04:37 Pamela Kennedy 3:06:07 Aliza Kreisman 3:08:39 19 & Under Pei Biorn-Hansen 4:05:11 Katie Buerk 4:07:38 Allix Haigh 4:46:08 R. Penchoen-Lind 4:46:40 20-24 Susan Smith 2:55:58 Melissa Girgis 3:16:19 Hailey Einck 3:21:24 Alexandra Smith 3:22:51 Jodine Steemers 3:23:55 25-29 Susie Scott 2:51:23 Bryanna Petrie 2:54:45 Amelia Slagle 2:56:59 Kira Donnelly 2:57:33 Emily Mccoy 3:04:37 Additional Subscribers Rachel Johnson 3:32:40 Alixson Bell 3:35:43 Colleen Bryant 3:43:19 30-34 Amy Cooper 3:02:55 Karyn Woods 3:13:15 Laura Lewis 3:15:14 Stefanie Draper 3:16:51 Lauren Walker 3:18:22 Additional Subscribers Clare Canzoneri 4:57:57 Laura Frederick 5:51:41 35-39 S. Henstrom 3:04:35 Pamela Kennedy 3:06:07 Erynn Blake 3:11:26 Jenny Horstmann 3:13:49 Alicia Kelsey 3:16:07 40-44

Rebeckah Castillo 3:13:21 Joy Dawson 3:18:00 Bonnie Ritchotte 3:19:09 K. Workman 3:19:57 Mariah Esko 3:26:21 Additional Subscribers D. Hoffpauir 4:54:55 Rhonda Perozzo 5:13:17 Traci Ryan 5:35:21 45-49 Diane Lechner 3:14:11 Joann Miller 3:15:46 K. Maigret 3:23:29 Rebecca Isaacs 3:28:09 G. Hager-Moitoso 3:30:21 Additional Subscribers Michelle Davis 3:33:38 Beth Caldwell 3:52:46 D. Overstreet 3:55:35 Ana Short 5:15:28 50-54 Claire Seibly 3:31:13 D. Carpenter 3:35:34 Carol Miller 3:39:28 Dana Reed 3:40:52 Maureen Kenny 3:41:01 Additional Subscribers Jeanne Mccarty 3:57:29 Nangel Hofmann 5:30:20 55-59 Elizabeth Grubb 3:23:53 Gwen Jacobson 3:43:15 Lora Mattsen 3:48:43 Cynthia Morris 3:50:19 Lyla Stewart 3:51:16 60-64 Kristi Berg 3:52:24 Lizette Drennan 4:04:39 Sue Smith 4:07:37 Regina Emerson 4:13:30 C.Ramamoorthy 4:14:33 Additional Subscribers Pamela Nevi 7:27:23 65-69 Alice Franks 4:03:52 Sandee Myers 4:13:59 Piper Peterson 4:33:46

still here? I’m slow!” After I crossed the line, I immediately received my disposal jacket, a rose and a medal, which always has a historic lesson behind its design. From past experience, I knew my medal would be classic and different from every previous year’s medal. This year it had a 3-D rose with oak leaves and acorns, representing strength and endurance—a perfect meaning for what it had taken to finish the marathon. Portland has never failed to produce a two-sided medallion that fulfills their goal of enduring and explaining in a timeless way where, when and what the Portland marathon was all about. In the end you stand alone at the summit of your marathon world, thanks to the support of the thousands of volunteers who helped pave your way. Striving for excellence is the focus in Portland. An anniversary year in the great tradition of the Portland Marathon lies, so I expect the 2016 experience to be even better. I will register early for the 45th marathon—not just because it’s my tenth, but also because it could sell out. The bottom line is that every single finisher is special to Portland: they even had a shirt and swag waiting for the final runner, who finished two minutes short of 12 hours. Who does that? Portland does. • Tercera Jones of Dallas, Texas celebrates her marathon finish. marathonfoto.com photo, courtesy of the portland marathon

Linda Johnston Gale Wiedman 70-74 Judy Fisher Joan Quinn Susan Brooks Mary Ann Bosky Patricia Sobek 75 & Above Arlene Arneson J. Hodges-Hite Gloria Bassler Diana Anderson Judy Koonce

4:40:58 4:52:11 4:11:59 5:07:27 5:23:47 5:32:10 6:07:06 4:58:28 6:52:08 7:16:06 7:20:30 8:29:11

Portland Half Marathon MALES

Top Ten Overall Andrew Archer 1:12:53 Daniel Lindbloom 1:16:17 Ben Demarois 1:23:12 Trevor Soucy 1:23:37 Ross Crowley 1:24:42 Ailrick Holy 1:25:16 B. Lampert 1:25:28 Jake Bauer 1:26:12 Toby Primbs 1:26:18 Austin Pederson 1:26:59 19 & Under B. Lampert 1:25:28 Oscar Duffield 1:32:39 Lukas Horejsi 1:32:39 Aidan Duffield 1:32:40 Matthew Leblanc 1:37:10 20-24 Trevor Soucy 1:23:37 Edward Zhu 1:27:01 Aaron Finsrud 1:27:12 K. Yamamoto 1:38:04 Erik Morris 1:49:06 25-29

Andrew Archer 1:12:53 Daniel Lindbloom 1:16:17 Ben Demarois 1:23:12 Ailrick Holy 1:25:16 Tanvir Kalam 1:28:56 30-34 Austin Pederson 1:26:59 Stephen Harvey 1:30:02 Gavin Hepp 1:33:24 Eric Couture 1:34:36 Jason Potter 1:36:42 35-39 Jake Bauer 1:26:12 Ian Rasmussen 1:29:46 Chris Batte 1:31:38 Colin Johnson 1:33:46 Jason Nelson 1:34:10 Additional Subscribers Ian Brown 1:52:33 Michael Adams 2:00:38 40-44 Ross Crowley 1:24:42 Toby Primbs 1:26:18 Jordan Myers 1:28:09 Andrew Campion 1:29:28 Robert Lang 1:34:37 Additional Subscribers John Mckenna 2:06:26 Patrick Blotzer 2:16:26 Curtis Brake 2:22:07 45-49 Gregory Green 1:27:17 Richard Peacock 1:36:02 Jim Fix 1:39:21 Matthew Mcginn 1:39:33 Rob Pryor 1:41:03 50-54 John Sandy 1:28:34 Steve Sirich 1:29:23 Steven Barr 1:32:26 Ben Fajen 1:35:14 John Gonzales 1:36:02 Additional Subscribers Mark Schmidt 2:02:14 55-59 Russ Otani 1:27:36 Russ Oster 1:29:06

Bob Severson 1:41:15 Rick Poli 1:41:29 Doug Monahan 1:45:14 Additional Subscribers Jeff Nomura 2:12:34 G. Robinson 3:15:10 60-64 Jeffrey Fullman 1:40:45 Steve Mahoney 1:41:48 John Buchanan 1:45:03 Samuel Schachtel 1:51:07 John Hinshaw 1:52:42 Additional Subscribers Mark Patterson 2:05:42 65-69 Scott Harvey 1:32:52 Andrew Becker 1:50:45 David Grigonis 1:59:30 Warren Tessler 1:59:38 James Dowdell 2:00:17 Additional Subscribers Stephan Sauder 2:15:52 Ronald Douglas 2:48:26 Jerry Marshall 3:02:07 70-74 John Rosen 2:05:44 Andy Harris 2:06:33 Andy Lefebvre 2:20:42 Richard Gassman 2:43:56 Kenneth Olsen 2:44:00 75 & Above Allen Sandstrom 2:54:09 M. Landsberg 3:16:47 Richard Hannnon 3:45:07 B. Kuhnhausen 3:46:13

FEMALES

Top Ten Overall Sarah Keane 1:18:22 Kristyn Webster 1:25:38 Shelley Chestler 1:28:42 Barkley Hope 1:29:51 Kristen Douglass 1:30:50 Alexis Shanahan 1:31:17 Sonya Wilkerson 1:31:28 Brittany Kelley 1:33:25 Brittney Oljar 1:33:25

Zuzana Tichy 1:33:43 19 & Under Hazel Milla 1:42:16 Anesha Smart 1:48:59 Margaret Hill 1:58:04 Kate Rothmeyer 1:58:29 Jansen Eggler 2:03:39 20-24 Brittney Oljar 1:33:25 Megan Keating 1:42:15 Alisha Till 1:42:35 Kimberly Mclean 1:43:46 Connor Wist 1:44:42 25-29 Kristyn Webster 1:25:38 Shelley Chestler 1:28:42 Brittany Kelley 1:33:25 Kate Baldwin 1:36:15 Lisa Mazzocco 1:37:18 30-34 Marcia Ammons 1:35:44 Andrea Loborec 1:35:58 Caroline Ponzini 1:41:25 Lisa Taylor 1:41:36 Heidi Tichy 1:42:24 35-39 Sarah Keane 1:18:22 Barkley Hope 1:29:51 Alexis Shanahan 1:31:17 Zuzana Tichy 1:33:43 Lesleigh Box 1:37:52 Additional Subscribers Laura Shelley 2:14:28 40-44 Desiree Jordaan 1:34:50 Teri Balkenende 1:35:11 Lisa Zolman 1:38:11 Lynnette Cauble 1:40:58 Jessica Nichols 1:45:15 Additional Subscribers Alison Hansen 3:41:45 45-49 Kristen Douglass 1:30:50 Sonya Wilkerson 1:31:28 Kim Kessler 1:36:31 Jennefer Lloyd 1:37:31 Kathleen White 1:39:20

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Additional Subscribers Tami Stubbs 1:49:56 50-54 Amy Korkowski 1:34:16 Liz Hendrie 1:39:38 Dale Looney 1:45:13 Jane Evans 1:46:06 Tracy Della Valle 1:48:49 55-59 D. Macdonald 1:48:45 J. Ray-Timoney 1:57:12 Sheryl Manning 1:57:53 Donna Sether 1:58:28 Pat Ketcham 1:59:15 60-64 Diane Peterson 1:38:53 Patricia Burgess 1:49:23 Mary Mueting 2:00:01 Maureen Doss 2:08:17 Carol Mahoney 2:11:38 Additional Subscribers Colleen Engle 2:46:39 Sheila Thayer 2:56:53 Carolyn Maxson 3:39:53 65-69 R. Harding 2:13:36 Mary Schunk 2:21:18 Janet Farr 2:31:59 Kathy Becker 2:36:00 Janet Jordan 2:42:14 Additional Subscribers Ann James 2:48:13 70-74 Carole Hiegert 2:23:41 Marilyn Peterson 2:30:38 Valerie Schaller 2:54:04 C. Westlake 2:58:48 K. Semprevivo 3:05:02 75 & Above Doris Schertz 2:09:56 Ellen West 2:58:02 Iris Kissir 3:14:00 Elizabeth Buffam 3:23:17 Daryle Peck 3:27:25

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SER I O US T R ACK & F I EL D • BY PAU L M ERC A

Viking Women Make Championship History

he 2015 collegiate cross country season concluded with a number of remarkable performances from runners from the Pacific Northwest, plus some surprise performances from schools and individual athletes who were not expected to contend when the season began in September.

Oregon’s Edward Cheserek continued his dominance as America’s top collegiate harrier, winning the Pac-12 championship in Colfax and the NCAA West Regionals at Jefferson Park Golf Course in Seattle, and capping the season by winning his third-straight NCAA cross country title in Louisville, Kentucky on November 21st. He ran the 10K in 28:46, 26 seconds up on Villanova’s Patrick Tiernan. A trio of Washington high school standouts—collegiate freshman John Dressel from Spokane, Izaic Yorks from Lakewood and Colby Gilbert from Vancouver—each earned All-America honors by finishing 26th (30:17), 30th (30:20) and 32nd (30:20) respectively, to help their schools finish in the top 10 at the nationals in Louisville. Dressel’s University of Colorado team finished second, while Yorks and Gilbert powered the University of Washington to an eighth-place finish, the team’s highest placing in the tenure of Husky coach Greg Metcalf. Behind Yorks and Gilbert were UW runners Andrew Gardner in 96th in 30:56, followed by Fred Huxham in 100th in 30:59, and Johnathan Stevens in 178th in 31:42. Metcalf said, “The guys, gosh, I feel bad; Tyler King has been such a great kid for us and had a great career, and just didn’t have it today.” (The 2014 All-American finished 249th in 34:21.)

“But the rest of our guys, they ran fantastic. To get eighth place takes a lot of grit and determination, and to have two AllAmericans in Izaic and Colby—Izaic being a miler and stepping up to be an All-American in cross country, and Colby coming through late in the season for us—it’s great for both of them. Then we had two guys, Andrew and Johnny, they passed about fifty people combined over the last two thousand meters to take us from 13th place into the top 10.” Washington State made its first appearance at the NCAA championship meet since 2011, placing 26th, led by sophomore Michael Williams, who finished 57th in 30:40. Season-long team leader John Whelan was 113th in 31:06. Gonzaga’s Matthew Crichlow, who became the school’s firstever men’s qualifier to the national championship, finished 134th in 31:14. On the women’s side, Seattle’s Maddie Meyers of the University of Washington, along with Gig Harbor native Brenna Peloquin from Boise State, both finished in the top 10 at the national championship race. Meyers positioned herself well early, working her way up from 25th place at the 2K split, to come in one place in front of Peloquin. Meyers was clocked in 20:04 for the 6K, with Peloquin a second behind.

The Viking women prepare to run their team to a sixthplace finish at the NCAA Division II championships. paul merca photos

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Meyers earned the first top-10 finish by a UW runner since Katie Flood finished seventh in the 2011 championships. Washington’s scorers behind Meyers were Charlotte Prouse (78th, 20:43), Katie Knight (95th, 20:49), Anna Maxwell (107th, 20:53), and Kaylee Flanagan (134th, 21:04), as the Huskies finished 10th. Eastern Washington’s Sarah Reiter from Renton missed by six places and two seconds an All-America Izaic Yorks (right) helped certificate, as she finished the UW men finish in eighth 46th in 20:30. place and also earned West Coast Conference All-America honors. champion Gonzaga made its first-ever appearance at the NCAA championship meet, finishing 25th, led by Snohomish native Shelby Mills, who finished 82nd in 20:45. Afterward, Mills said, “We had pretty big goals going into the race and didn’t finish quite how we wanted to, but honestly I am so proud of what we’ve done not only today, but all season long. To place ahead of where we were ranked and to try to give a little bit of love to all of the underdogs was really rewarding. We ran with the best in the nation and came out with our heads held high. I can’t ask for a better team to have both here and back in Spokane. We’ve definitely felt the Zag love!”

Celebrating Olympian 1982-2016

Division II Championships While the big schools raced in Louisville, the NCAA Division II championships were held in Joplin, Missouri. Western Washington’s women’s team, which entered the championships ranked number eight in the country among Division II schools in the final USTFCCCA coaches’ poll, scored a program best with their sixth-place finish Saturday, led by Taylor Guenther’s 26th-place finish, giving the junior from Vancouver’s Prairie High School All-American status. Behind her, Tracy Melville finished 52nd (21:41), followed by Brittany Grant in 79th (22:02) and Sara Taferre in 104th (22:15). Lillianna Stelling rounded out the Viking scorers in 114th (22:20) to give the team 307 points. “I am so proud of how the ladies raced today,” said WWU coach Pee Wee Halsell. “They worked so hard all season, and today they left it all out on the course and made history. They ran hard, ran determined, and the results show that. What a day to be a Viking! “I am so proud of Taylor to end her cross country career as an All-American,” added Halsell. “She was the rock of our program and worked so hard to get this point. There was a lot of work that went into this, and nobody deserves or earned it more than Taylor.” Seattle Pacific, the country’s number 20 team, finished 14th, despite what senior Anna Patti described as a personally disappointing result for herself, as she was the Falcons’ top finisher in 62nd in 21:48. Behind her was Sarah Macdonald (65th, 21:51), Mary Charleston (99th, 22:13), Hannah Calvert (128th, 22:33), and Lynelle Decker (131st, 22:35) to give SPU 398 points. For the most up-to-date coverage on the Northwest’s track and field scene, point your browsers to paulmerca.blogspot.com. •

Marathon Out The t Small re!” “The Bes “A Marath on Ge m.” From Mara thon Guid e.co m

Jeff Galloway

will be in Olympia to help celebrate the Capital City Marathon's 35th year. A free running clinic with Jeff is included in registration for the 2016 races.

OLYMPIA, WASHINGTON

• Boston Marathon Qualiﬁer • Quality Gear & Plentiful SWAG

• Scenic, USATF Certiﬁed Course • Post-Race Food & Fun

capitalcitymarathon.org W I N T E R 2 016 • w w w. n w r u n n e r. c o m

SUND AY MAY 1 th 5

2016

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R AC E & EVENT SCHEDULE COMPILED BY JENNIFER BENNER

PLEASE NOTE: Start times are for the first running event; other distances or “early start” may differ. While we do our best to ensure all information is accurate, we suggest using contact information to confirm details before traveling to events listed in the schedule. To submit an event, email jennifer@nwrunner.com. *BEST TIMES LIST: Races that qualify for the Northwest Runner’s Best Times List are marked with an asterisk. USATF-certified courses of other distances are listed as USATFcertified in the description.

FSRC Resolution Run #1 5K* & 5 Mi. Steilacoom. 9 a.m. First in series of four; hot showers and food post-race. www.databarevents.com. SEE AD THIS ISSUE.

Thursday, December 24 Tacoma Jingle Bell Run 5K. Tacoma. 10:30 a.m. or Noon. Bring food for local food bank or shoes for local mission. www.metroparkstacoma.org/races.

Saturday, December 26 Salmon Creek 3 Mi. & 6 Mi. Vancouver, WA. 10 a.m. Out and back from Klineline Park. www.clarkcountyrunningclub.org.

Sunday, December 27 Sporty Diva’s Last Run of the Year. Seattle. 9 a.m. Run 1 to 5 loops of 2.8 Mi. path around Green Lake. www.sportydiva.com. Yukon Do It Marathon, Half & 5K. Port Orchard. 7:30 a.m. Flat half course with negative elevation gain. www.facebook.com/yukondoit26.2.

Resolution Run 5K, 10K & 1K. Battle Ground. 10 a.m. Flat course with optional polar bear waterslide. www.getboldevents.com.

Lake Padden Resolution Run 2.6 Mi. Bellingham. 10:45 a.m. Free, untimed run followed by polar dip. www.cob.org/services/recreation.

Saturday, January 16

Resolution Run 5K. San Juan Island. White Point Loop at Roche Harbor. www.islandrec.org. Seaport Striders Hangover Run 4 Mi. & 9 Mi. Lewiston, ID. 10 a.m. Start the year off with a free, untimed fun run. www.seaportstriders.com. Seattle Locks Marathon & Half. Seattle. 8 a.m. Out-and-back leaving from Woodland Park. www.seattlelocksmarathon.com.

Saturday, January 2 Cancer Fighters 5K. Silverdale. Loop course on paved Clear Creek Trail. www.databarevents.com. Self-Transcendence 2 Mi. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org.

Thursday, December 31

Sunday, January 3

Last Chance Marathon & Half. Bellingham. 9 a.m. Out-and-back on Interurban Trail. http://skagitultrarunners.com.

Absolution Run 4 Mi. & 8 Mi. Kenmore. 9:30 a.m. 5th event in Winter Trail Series. www.nwtrailruns.com.

The Last Run 5K. Stevenson. 9 a.m. Get an early start on your New Year’s Resolutions. www.columbiagorgerunningclub.com.

Hardcore Runners Club Winter Race Series #3. Yakima. www.hcrunners.org.

Year to Year 5K. Longview. 11:50 p.m. Reflective gear or clothing a must. www.cowlitzvalleyrunners.org.

JANUARY Thursday, January 1 CNW Resolution Dry 5K* & Polar Bear Dive 5K. Seattle. 10:30 a.m. Optional dive into lake before finish. www.promotionevents.com. SEE AD THIS ISSUE.

Saturday, January 9 Bridle Trails Winter Trail Running Festival – 5 Mi., 10 Mi. & 50K. Kirkland. 3 p.m. Bring own lights, 50K solo or relay. www.seattlerunningclub.org. Heritage Trail 3 Mi., 7 Mi. & 10 Mi. Vancouver, WA. 10 a.m. Out-and-back on unpaved, flat trail. www.clarkcountyrunningclub.org. New Balance Winter Grand Prix Race #3. Redmond. 9 a.m. Road race. www.clubnorthwest.org. Worst Day of the Year 5K & 10K. Bothell. 10 a.m. Cold windy & raining – perfect day for a costume run. www.worstdayrun.com.

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Lake Samish 6.5 Mi. & 13.1 Mi. Bellingham. 10 a.m. Chip-timing and shuttle vans; early registration encouraged. www.gbrc.net.

Hangover 3 Mi. 10 a.m. Vancouver, WA. www.clarkcountyrunningclub.org.

New Year’s Day 2K & 5K. Kent. 10 a.m. Meridian Valley Country Club. www.meridianvalleycc.com.

DECEMBER

Sunday, January 10

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Elvis Birthday Bash 5K & 10K Dash. Olympia. 9:30 a.m. Celebrate the king – postrace concert & snacks. www.elvisbirthdaybash.com. Magnuson Series MLK 5K, 10K, & 15K. Seattle. 10 a.m. Monthly series for health and fun, team options and kids’ dash. www.magnusonseries.org. Nookachamps Winter Half Marathon*, 10K* & 5K*. Mount Vernon. 10 a.m. Some hills, great winter scenery. www.nookachamps.com. Salmon Creek 3 Mi. & 6 Mi. Vancouver, WA. 10 a.m. Out and back from Klineline Park. www.clarkcountyrunningclub.org.

Sunday, January 17 Hardcore Runners Club Winter Race Series #4. Yakima. www.hcrunners.org. Maui Oceanfront Marathon* & Half*. Wailea, HI. Point-to-point course featuring beautiful views. www.mauioceanfrontmarathon.com.

Saturday, January 23 BBMX Winter XC Series 5K #3. Bellingham. 10 a.m. Grass, mud, sand, bridge, stairs. www.bbmxwintercross.com. Bundle Up 5K. Wenatchee. Noon. Kids’ 1K @ 11:30 a.m. www.runwenatchee.com. Frostbite 5K. Deer Park. 10 a.m. Flat & fast course begins and ends at H.S. www.cityofdeerparkwa.com. FSRC Resolution Run #2 10K* & 10 Mi. Steilacoom. 9 a.m. 10 Mi. also certified; hot showers and food post-race. www.databarevents.com. SEE ADD THIS ISSUE. Interlaken Icicle Dash 5K & 10K. Seattle. 9:30 a.m. Loop course includes paved and dirt trails. www.nwtrailruns.com. New Balance Winter Grand Prix Race #4. Seattle. 9 a.m. XC at Magnuson Park. www.clubnorthwest.org. The Rain Run Half Marathon. Redmond. 9 a.m. Out-and-back on Sammamish river trail. www.therainrun.com.

Presented by Therapeutic Associates Physical Therapy

NORTH OLYMPIC DISCOVERY

MARATHON BEST OF

NORTHWEST

RUNNER 2015

MOST SCENIC RACECOURSE

JUNE 5, 2016 | 14TH ANNUAL full

half

walk

relay

10k

kids marathon

from Sequim to Port Angeles, WA

Make a New Year's Resolution to run the most scenic course in the Northwest

www.nodm.com W I N T E R 2 016 • w w w. n w r u n n e r. c o m

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schedule continued

Sunday, January 24 Vancouver Lake Half Marathon. Vancouver, WA. 10 a.m. Popular race sells out quickly. www.clarkcountyrunningclub.org.

Saturday, January 30 Blast from the Past Half Marathon & Half Half (6.55 Mi.). Issaquah. 10 a.m. Taylor Mtn. trail run. www.evergreentrailruns.com. No Sun Fun Run 5K & 1 Mi. Puyallup. 10 a.m. Nathan Chapman Trail in Heritage Park. www.piercecountywa.org. Orcas Island 25K. Orcas Island. 9 a.m. 3500’ elevation gain. www.orcas25k.blogspot.com.

Sunday, January 31 Seattle Run Series 5K & 10K. Seattle. 1st in a series of 3 at Seward Park. www.fitnessforvitality.com.

FEBRUARY

New Balance Winter Grand Prix Race #5. Seattle. 9 a.m. Track races at Nathan Hale H.S. www.clubnorthwest.org.

Fragrance Lake Half Marathon. Bellingham. 10 a.m. Challenging trail run; free kids’ 1K. www.bellinghamtrail.com.

Orcas Island 50K. Olga. 8 a.m. Beautiful trail running. www.ultrasignup.com.

Heart ‘n’ Sole 5K & 10K. Longview. 8:30 a.m. Benefits Longview Parks and Recreation’s after school teen program; kids’ dash. www.mylongview.com.

Self-Transcendence 2 Mi. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org. Zombies Have Hearts Too 5K. Bellingham. 10 a.m. Bloedel Donovan Park www.maxhigbee. org/zombies-have-hearts-too-5k-runwalk.html.

Sunday, February 7 Mill Creek Puddle Run 10K, 5K & 1 Mi. Everett. 9 a.m. 100% chance of getting wet, muddy & dirty. www.ymca-snoco.org. Lunar New Year 5K. Bellevue. 9:30 a.m. Start off the Year of the Monkey with a run through Mercer Slough Nature Park. www.ichs.com/5k.

Saturday, February 13

Saturday, February 6 Frost Eagle 5 Mi. & Half Marathon. Sammamish. 9:30 a.m. Moderately difficult, twisty trails. www.nwtrailruns.com. Geoduck Gallop Half Marathon & 10K. Olympia. 9 a.m. Course travels rural roads & bike paths. www.evergreen.edu/recreation/ roadraces/gallop.htm.

Faith Hope Love 5K. Puyallup. Pierce College run benefits Sarah Cypher Scholarship. www.databarevents.com. Fort Ebey Kettles Trail 10K, Half Marathon, 20 Mi. & Marathon. Whidbey Island. 9 a.m. Beautiful course with moderateto-high climb. www.nwtrailruns.com.

Magnuson Series 5K, 10K, & 15K. Seattle. 10:oo a.m. Monthly series for health and fun, team options and kids’ dash. www.magnusonseries.org. Olympia Valentine’s Day 5K. Olympia. 9 a.m. Priest Point Park run benefits Thurston County Food Bank. www.olyvalentinesday5k.com. Two for the Road 5K. Bellingham. 10 a.m. Running duos team up by holding a piece of yarn, solo ok. www.gbrc.net. Woolley Runs Marathon, Half & 50K. Sedro-Woolley. 9 a.m. Out-and-back runs on local rail trail. www.skagitultrarunners.com.

Sunday, February 14 Birch Bay Marathon*. Blaine. 9 a.m. Stunning views; half suspended for 2015. www.birchbaymarathon.com. Valentine’s Day Dash 5K*. Seattle. 9:30 a.m. Solo or 2-person teams. www.promotionevents.com.

April 16, 2016

JUNE 5, 2016 nodm.com

Commemorative swag and medals for all participants who ﬁnish any Whidbey Island race, any North Olympic Discovery race, AND any Bellingham Bay race in 2016.

June 5, 2016

Special awards for top ﬁnishers of ofﬁcial Series options, including: The Ladder Series | The Half Series | The Full Series See any of our websites for more information! Whidbey Island Marathon, North Olympic Discovery Marathon, and Bellingham Bay Marathon - combining efforts to provide the best running experiences of Western Washington.

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bellinghambaymarathon.org

September 25, 2016

Saturday, February 20 Cupid’s Undie Run 1 Mi. Seattle. 2 p.m. Run a mile half-naked, 21+ only. www.cupidsundierun.com. FSRC Resolution Run #3 15K & 15 Mi. Steilacoom. 9 a.m. Hot showers and food post-race; both distances certified. www.databarevents.com. SEE AD THIS ISSUE. Hazel Dell Half Marathon & 8K. Vancouver, WA. 8:30 am. Challenging and varied course. www.maxmusclevancouver.com. New Balance Winter Grand Prix Race #6. Seattle. 9 a.m. Road race finale at Magnuson Park. www.clubnorthwest.org.

Sunday, February 21 Lord Hill 5 Mi., 10 Mi., Half Marathon, 20 Mi. & 50K. Snohomish. 8 a.m. Fire road and single-track trail course. www.evergreentrailruns.com. ROAD-odend-RUN Relay & Solo 6 Mi. Olympia. 9:30 a.m. Two-person teams run four laps around lake. www.roadodendrun.yolasite.com.

Saturday, February 27 BBMX Winter XC Series 5K #4. Bellingham. 10 a.m. Grass, mud, sand, bridge, stairs. www.skagitrunners.org.

Richland Run Fest Marathon*, Half* & 5K. Richland. 9 a.m. Chip-timed event starts and ends at Howard Amon Park. www.3rrr.org.

Sunday, February 28

Sunday, March 6 Fort Vancouver Fun 12K & 5K. Vancouver, WA. 8 a.m. Course runs along waterfront & through Fort. www.energyevents.com.

Seattle Run Series 5K & 10K. Seattle. 2nd in a series of 3 at Seward Park. www.fitnessforvitality.com.

Hot Chocolate 15K & 5K*. Seattle. “America’s sweetest race,” hot chocolate and fondue at the finish; 15K also certified. www.hotchocolate15k.com/seattle.

MARCH

Padden Mudfest 6 Mi. Bellingham. 10 a.m. Wooded single-track trails in Lake Padden Park. www.gbrc.net.

Friday, March 5 Electrifying Shamrock Run. Longview. 6:30 p.m. Reg. includes shirt & neon necklace. www.mylongview.com.

Spring Run for Fun 5 Mi. & 10 Mi., Marathon & Half. Redmond. 9:30 a.m. Fast, well-groomed trails. www.nwtrailruns.com.

Saturday, March 5

Saturday, March 12

King County Bar Association YLD 5K. Seattle. 9 a.m. www.kcba.org. Lake Sammamish Half Marathon. Redmond. 7:30 a.m. Flat course follows scenic gravel trail to Issaquah. www.evergreentrailruns.com. Self-Transcendence 2 Mi. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org. Snake River Canyon Half Marathon*. Whitman. 10 a.m. Scenic, flat out-and-back course. www.palouseroadrunners.org.

THE Spokane Marathon

C Trail Run 5K & 10K. Lake Stevens. 8:15 a.m. Out-and-back on Centennial Trail. www.lakestevenschamber.org Kirkland Shamrock Run 5K*. Kirkland. 9 a.m. Support downtown Kirkland while celebrating St. Pat’s. www.KirklandShamrockRun.com. Mountain Marathon & Hillbilly Half. Olympia. 7:30 a.m. Tough and muddy trails. www.guerillarunning.com. Runnin’ O’ the Green 5K & 8K. Bellingham. 10 a.m. Chip-timed event starts and finishes in Depot Market Square. www.cob.org.

THE 16TH ANNUAL

Ellensburg to Selah, Washington

Full • Half • 10K • Relay

October 09

Saturday April 2, 2016

And Inaugural Half Marathon Sponsored by the Yakima Hard Core Runners Club SPECIAL GUEST SPEAKERS: Kathrine Switzer and Her Husband Roger Robinson, World Renowned Runners and Writers

accept THE challenge www.TheSpokaneMarathon.com

Visit us online for registration, race details and visitor information: www.yakimarivercanyonmarathon.com For More Information: (425) 226-1518 or (509) 966-0188 or E-mail: dolphinmteam@earthlink.net

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schedule continued

Stewart Mtn. Half Marathon. Bellingham. 9 a.m. Enjoy forest and lake views; kids’ race. www.trailrunningseries.blogspot.com. Tacoma St. Paddy’s Day 5K*, 10K* & Half Marathon*. Tacoma. 8:10 a.m. Fast waterfront courses; kids’ 1K. www.stpaddyruntacoma.com.

Sunday, March 13 Cove to Clover Classic 5K & “Wee” 1 Mi. Burien. Noon. Climb nearly 800 ft. up “Snake Hill.” www.covetoclover.com. Go Green 7K. Gig Harbor. Harbor History Museum. www.peninsulaproud.com. Seattle Run Series 5K & 10K. Seattle. 3rd in a series of 3 at Seward Park. www.fitnessforvitality.com. Seattle St. Patrick’s Day Dash 5K*. Seattle. 8:30 a.m. Seattle’s largest singledistance event is now a 5K; kids’ 1K. www.stpatsdash.com. SEE AD THIS ISSUE.

Saturday, March 19 Beat the Bunny 5K. Redmond. 10 a.m. www.redmond.gov/races. Chuckanut 50K. Bellingham. 8 a.m. Classic Northwest hilly, muddy ultra. www.chuckanut50krace.com. FSRC Resolution Run #4 20K & 20 Mi. Steilacoom. 9 a.m. Last in the series, hot showers and food post-race; both distances certified. www.databarevents.com. SEE AD THIS ISSUE Magnuson Series 5K, 10K, 15K & Du. Seattle. 10 a.m. Monthly series for health and fun, team option and kids’ dash. www.magnusonseries.org. River & Rails 5K & 10K. Arlington. 10 a.m. Follows the Centennial trail from Haller Park. www.arlingtonrunnersclub.org.

Sunday, March 20 Big Climb for Leukemia. Seattle. 8:30 a.m. Run or hike 69 flights of stairs in Columbia tower. www.bigclimb.org. Couve Clover Run 3 Mi., 7 Mi. & 10 Mi. Vancouver, WA. Supports local charities. www.nwpersonaltraining.com. Mead Marching Madness 5K. Mead. Loop course, supports Mead H.S. band. www.meadmarchingmadness.com. Mercer Island Half Marathon*, 10K* & 5K*. Mercer Island. 8:30 a.m. www.mercerislandhalf.com.

Friday, March 25 Badger Mountain Challenge 100 Mi. & 50 Mi. Tri Cities. Magnificent views, great support. www.badgermountainchallenge.com.

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Saturday, March 26 Badger Mountain Challenge 50K & 15K. Tri Cities. Ultra events start Friday. www.badgermountainchallenge.com. BBMX Winter XC Series 5K #5. Bellingham. 10 a.m. Grass, mud, sand, bridge, stairs. www.skagitrunners.org. Dash Point 10K & Half-Marathon. Federal Way. 9:15 a.m. Run on non-technical, cushy trails along the water. www.evergreentrailruns.com. Haulin’ Eggs 5K. Bonney Lake. 9:15 a.m. Haul eggs on hilly course. www.citybonneylake.org/events. Hop for Hunger 5K*. Yelm. 8:30 a.m. Starts at Ridgeline M.S www.buduracing.com. Superhero 5K & 10K. Spokane. 10 a.m. Chiptimed course starts & ends at Gonzaga Law school. www.casapartners.org.

EARLY BIRD Sat., Apr. 2. Yakima River Canyon Marathon* and Half. Ellensburg. 8 a.m. Course runs through scenic river canyon, two big hills. www.yakimarivercanyonmarathon.com. SEE AD THIS ISSUE. Sat., Apr. 2. Birch Bay Road Race 5K, 15K & 30K. Blaine. 8:30 a.m. A scenic and flat classic road race; benefits Girls on the Run. www.birchbayroadrace.com. SEE AD THIS ISSUE. Sat., Apr. 9. Tulip Run 5 Mile & 2 Mile Burlington. 9:30 a.m. Courses run on soft surface trails and roads. www.tuliprun.com. SEE AD THIS ISSUE. Sat., Apr. 16. Whidbey Island Marathon*, Half*, 10K* & 5K*. Oak Harbor. Scenic course on country back roads & waterfront; kids’ 1K. www.whidbeyislandmarathon.com. SEE AD THIS ISSUE. Sun., May 1. 10th Annual Eugene Marathon* & Half*. Eugene, OR Celebrate the “mother of all marathons” with an action-packed weekend at historic Hayward Field. www.eugenemarathon.com. SEE AD THIS ISSUE. Sun., May 1. Lilac Bloomsday 12K. Spokane. 9 a.m. One of the country’s oldest and biggest races – a true Northwest classic. www.bloomsdayrun.org. SEE AD THIS ISSUE. Sun., May 15. Capital City Marathon*, Half* & 5 Miles. Olympia. 7 a.m. Fantastic views and special 2016 guest Jeff Galloway. www.capitalcitymarathon.org. SEE AD THIS ISSUE. Sun., June 5. North Olympic Discovery Marathon* & Half*, 10K & 5K. Port Angeles. 7:30 a.m. Stunning views along paved Olympic Discovery trail & great support. www.nodm.com. SEE AD THIS ISSUE.

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Sun., Sept. 25. Bellingham Bay Marathon* & Half*, 10K* & 5K*. Bellingham. Beautiful point-to-point course with “a touch of trail.” www.bellinghambaymarathon.org. SEE AD THIS ISSUE. Sun., Oct. 9. Portland Marathon* & Half*. Portland, OR. One of the premier running events in the country, course tours best of city. www.portlandmarathon.org. SEE AD THIS ISSUE. Sun., Oct. 9. Spokane Marathon*, Half & 10K. Spokane. Scenic and hilly; great aid station support, marathon relay. www.spokanemarathon.us SEE AD THIS ISSUE.

CROSS COUNTRY Sat., Feb. 6. USA XC Championships. Bend, OR.

CAMPS & CLINICS Super Jock ‘n Jill Sports Medicine Clinics. Seattle. Thursdays, 6:30 p.m. Free. Variety of professionals. (206) 522-7711, www.superjocknjill.com. Super Jock ‘n Jill Clinics. Seattle. For clubs, organizations, teams, businesses. Discussions of equipment, new technologies, shoe construction, and training. Talk with Ty: (206) 522-7711, www.superjocknjill.com.

AD INDEX R ACES Birch Bay Road Race . . . . . . . . . . . . 23 Bloomsday 12K . . . . . . . . . . . . . . . . 47 Capital City Mara . . . . . . . . . . . . . . . 41 CNW Reso Run . . . . . . . . . . . . . . . . 31 Eugene Marathon . . . . . . . . . . . . . . . 48 FSRC Reso Run . . . . . . . . . . . . . . . . 23 North Olympic Discovery Mara . . . 43 Portland Marathon . . . . . . . . . . . . . . . 7 Salish Seas Series . . . . . . . . . . . . . . . 44 Seattle Marathon . . . . . . . . . . . . . . . 35 Spokane Marathon . . . . . . . . . . . . . . 45 St. Pat’s Dash . . . . . . . . . . . . . . . . . . 13 Tulip Run . . . . . . . . . . . . . . . . . . . . . . 34 Whidbey Island Marat . . . . . . . . . . . 30 Yakima River Canyon Mara . . . . . . . 45 GOODS & SERVICES Brooks . . . . . . . . . . . . . . . . . . . . . . . . 5 RPM2 Footbed . . . . . . . . . . . . . . . . . 17 RPM2 . . . . . . . . . . . . . . . . . . . . . . . . . 19 Subscribe to NWR . . . . . . . . . . . . . .21 Super Jock ‘n’ Jill . . . . . . . . . . . . . . . 2-3 Therapeutic Associates . . . . . . . . . . 29

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NORTHWEST RUNNER