When a trail relay isn't a challenge... bring your horse! Page 24
Creating a community of runners
Page 38
A CLUB NORTHWEST PUBLICATION
APRIL 2016 $3.95
June 11, 2016 TACOMA WA
SOUNDTONARROWS.ORG
A MultiCare Center for Healthy Living event benefiting health and wellness in our community.
CONTENTS APRIL 2016
24 20
When a trail relay isn't a challenge... bring your horse! Page 24
Creating a community of runners
Page 38
A CLUB NORTHWEST PUBLICATION
38 photos this page (clockwise from far left): beth baker, brian dorsey, lilac bloomsday association, craig romano
20 Swanson strides on
Gunhild Swanson after her historic finish at Western States by craig howard
24 When a trail relay isn’t enough
Two runners plus a horse equals Ride & Tie by stephanie tastad
28 Five keys to running more efficiently Improve your performance and stay injury-free by susie fagerholm
32 Washington trail running hot spots
On The Cover: Cross-country coach Jennifer Van Cott frequently trains on the trails on Spokane’s South Hill.
32
FEATURES
APRIL 2016 $3.95
jon jonkers photo
DEPARTMENTS 36 Locals feel the heat at Olympic trials
Local contenders finish strong despite racing in the hottest marathon trials in history by paul merca
38 Creating runners and a community
Running Evolution’s Beth Baker has found a winning business model by heather romano
40 Fastest collegiate mile recorded
News from collegiate championship events across the state by paul merca
NW on the Run takes you around the state for the best trails for spring training
4
Publisher’s Note
6
Starting Lines
8
Best Times List compiled by beth sato
10 Real Running
The pains of running by greg van belle
12 Tri Coaching
Cycling in typical NW weather by wade praeger
14 Winning Nutrition
Run your best with more rest by heather nakamura
16 Club Reports
by craig romano, seattle running club, and jackie van allen
42 Race & Event Schedule compiled by beth sato
50 Ad Index 50 Results
by craig romano Northwest Runner (ISSN 0883-7945) is published monthly by Road Runners Club of America Club Northwest, 6310 NE 74th, #217E, Seattle, WA 98115. Periodical postage paid at Seattle, WA. Postmaster: send address changes to Northwest Runner, 6310 NE 74th St #217, Seattle, WA 98115.
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PUBLISHER'S NOTE
BY H E ATH ER R O M AN O
After 20 years of running This year marks my 20th year of running, which is a pretty exciting milestone to celebrate. For those readers who do not know me, I didn’t start running until after I graduated from college. And now that you math wizards have calculated my approximate age, I will tell you that I feel old when I attend races. Yes, this is going to be a “back in my day” note. You spring chickens go ahead and turn the page. For the five of you still reading this, one of my memories of racing in the ’90s (which, really, was not that long ago) was sitting around for what felt like hours waiting for race results to be finalized by hand so the awards ceremony would start. And if I didn’t write down my finish time before I left the race, I would have to wait until the results were mailed to my house to find out my actual time. Don’t get me wrong; I don’t miss those days. I love chip timing and researching my past results online whenever the mood strikes. But sometimes I feel nostalgic for the days when running events were made up of a bunch of runners who came just to run. We didn’t have
dye thrown on us or zombies chasing us down, or lights flashing to entertain us. We toed the starting line to see how hard we could run that day and that was enough. I look through Northwest Runner’s race schedule and I wonder how the sport I love has changed so much over the last few years. It seems as though running events have changed as dramatically as technology. And I wonder what the racing scene will be like in another 20 years. How much more could it possibly change? If I’m lucky I’ll be able to toe the starting line and find out firsthand. On that note, I hope you enjoy Gunhild Swanson’s inspirational story (see page 20) as much as we did at Northwest Runner. I want to share her story with everyone who complains that they’re “too old” to get into shape to run and tells me I’m “crazy” for running. If they think I’m crazy now, just wait until I’m Gunhild’s age. Only 30 more years to go! See you on the road, the trails and at local races!
HE ATHER@NWRUNNER.COM
Winter 2016, Volume 44, Number 3
Publisher: Heather Romano Copy Editor: Kirsten Colten Events & Results Editor: Beth Sato Senior contributors: Paul Merca, Heather Nakamura, Wade Praeger, Craig Romano, Greg Van Belle Editorial Contributors: Susie Fagerholm, Craig Howard, Dennis McCrory, Stephanie Tastad, Jackie Van Allen Photographic contributors: Ron Anselmo, Beth Baker, Club Oly Runners, Brian Dorsey, Craig Howard, Jon Jonkers, Lilac Bloomsday Association, Paul Merca, Wade Praeger, Craig Romano, Seattle Running Club, Mike Scott, Douglas H. Stutz Art Director: Jason Becker, www.JasonBeckerCreative.com Contact Us: email: Heather@nwrunner.com Northwest Runner (ISSN 0883-7945) is published monthly 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. 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.
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BEST ORGANIZATION
EDITORʼS CHOICE 2015
Named one of the US’s orth Top Races W r! Traveling Fo – The FlipKey
Blog
STARTING LINES
BLOOMSDAY TURNS 40
TAKE A CANADIAN RUNNING VACATION, EH
To celebrate the Bloomsday 12’s 40th birthday, the race committee has planned some extras to make this year’s event even more memorable. Highlights include an extra 10 more bands and entertainers on the course for a total of (you guessed it) 40. Participants will also be able to stop at designated selfie spots along the course. Selfie sticks will be available at those stops to allow runners to capture the moment. And finishers who find themselves in a “40” position in the race results will be entered into a drawing for one of 40 gift packages, which all include a $40 gift card from Sports Authority.
Washington runners may have noticed that fewer Canadians are crossing the border to visit the US this year. With the decrease in the value of the Canadian dollar, the US is more expensive than it was a few years ago. The great news for Washingtonians is that this year Canada is a terrific bargain. As of March 2016, the exchange rate is $1 US equals $1.34 Canadian, or, in easier terms, Americans get a 30 percent discount when visiting our northern neighbor. Think about it: race fees are 30 percent lower and so are hotel rooms. One of the best deals right now is through the Scotiabank Vancouver Half Marathon. The Delta Hotel, a four-and-a-half-star hotel in downtown Vancouver, BC, is going for $165 Canadian per night, or $120 US, when you register for one of the Scotiabank events. Travel to BC is easy for Washingtonians, but it takes a few weeks to arrange if you don’t have a current passport. The quickest way to obtain valid ID for crossing the border (by land or sea) is to apply for an enhanced driver’s license (EDL) or enhanced ID (EID). Each person in the car over the age of 16 will need an EDL/EID, while children under the age of 16 need to bring only a certified copy of their birth certificate.
photo courtesy of lilac bloomsday association
UPDATE ON SALES TAX Northwest Runner heard from many race directors — and a few participants — after publicizing the change in ruling with the passing of House Bill 1550. For those of you who missed the March issue, House Bill 1550 clarifies that running events in the state of Washington are no longer required to pay retail sales tax on entry fees. Northwest Runner submitted a short list of questions to that we were asked most often, but the DOR was not able to provide answers by press time. Northwest Runner will print the DOR’s response to these questions on our website as soon as they arrive. To race participants, Northwest Runner asks that you be patient with events personnel; many were unaware of the newly implemented ruling and are trying their best to come up with a new game plan. Let’s take, for example, a large event that opened registration for its 2016 event in 2015 and had to charge retail sales tax to all participants who signed up in 2015. What is the event’s best strategy when it no longer should collect sales tax on the 2016 event, but has already printed materials and designed its online registration to collect sales tax? And who charged sales tax for this year’s event to early registrants? Northwest Runner suspects this has caused at least one headache for event directors and we sympathize. Hopefully participants will too.
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To apply, you’ll need to visit your local driver licensing office. Bring documents proving US citizenship, your identity and state of residence, plus documentation if your name has changed. You need to know your social security number and have payment for the fee ($35 per person as of March 2016). Give yourself enough time to complete the paperwork and go through the in-person interview. The card should arrive in mail within two to three weeks and you’re ready to travel! The worst part about obtaining an EDL/EID? Making a trip to the dreaded Department of Motor Vehicles. For more information, visit: www.dol.wa.gov/driverslicense/edlget.html
Runners finish the Scotiabank Vancouver Half Marathon in Vancouver’s renowned Stanley Park. craig romano photo
NORTHWEST RUNNER’S FAVORITE B.C. ROAD RACES Looking for a race to experience a little bit of Canada? Try one of the following events that Northwest Runner staff has ran and loved (in order of date): No-stress big city experience Run for Water Half Marathon, 10K, 5K, Trail Run and Ultra Abbotsford, May 28th–29th, 2016 The city of Abbotsford is right over the border from Sumas (east of Bellingham). The border crossing at Sumas is much more relaxed than the Peace Arch and Abbotsford is an easy city to navigate. The event is well organized and each distance offers a scenic course in the beautiful Fraser River Valley. As a bonus, the race is a fundraiser for clean water projects in southern Ethiopia and has raised over $1 million since 2008. http://runforwater.ca Wild and remote Edge to Edge Marathon, Half, Relay and 10K Vancouver Island, June 12th, 2016 Looking to experience the wild side of BC? This incredibly scenic and challenging marathon begins in the Pacific Rim National Park Reserve and follows the Wild Pacific Trail to Ucluelet. This is a gorgeous destination race but be prepared to make it a longer getaway due to the considerable amount of time it takes to reach Ucluelet (expect over seven hours one way from Seattle). www.edgetoedgemarathon.com
Your US dollar runs further north of the border!
June 26, 2016
Highlights of Vancouver Scotiabank Vancouver Half Marathon and 5K Vancouver, BC, June 26, 2016 This incredibly well-organized one-way race starts on the UBC campus and winds through quiet greenbelts before entering the bustle of the big city. Participants run through Spanish Banks and Locarno and Jericho beaches before heading over the Burrard Bridge, finishing in beautiful Stanley Park. www.canadarunningseries.com/svhm A taste of Europe Victoria Marathon, Half, and 8K Victoria, BC, October 9th, 2016 A trip to Victoria is as close as you can get to visiting Europe without leaving the PNW. Victoria’s architecture, gardens and teahouses will remind you of London, without the long flight. While the marathon starts downtown, it quickly leaves the city and takes runners through parks and along the waterfront, passing by Oak and James bays. Book a hotel room early; the race is always held on Canada’s Thanksgiving weekend.
save 10% on your registration use code NWRUNNER
www.runvictoriamarathon.com NOR THWE S T RUNNER
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BEST TIMES LIST
CO M PI L ED BY B E TH SATO
Northwest Runner would like to welcome Beth Sato and thank her for taking over the Best Times List in 2016 (along with the schedule and the results). For those new to the list, the job is a daunting task, searching through all the USATF-certified 5Ks, 10Ks, and half and full marathons in the state of Washington to find the fastest finish times of Washington-state runners. When sending in corrections or out-of-state submissions, please include your first and last name, gender, age group, finish time and a link to the actual result to events@nwrunner.com. The first list of 2016 includes the CNW Reso Run dry 5K, Nookachamps 5K, 10K and Half, Valentine’s Dash 5K, Partnes in Pain 5K, FSRC Reso Run 5K and 10K, Richland’s Run Fest half and full marathon, Birch Bay Marathon and the Olympic Trials Marathon.
5K MALES 19 & Under Luke Beauchamp Michael Barene Nathan Vanos Tyler Shea Channing Frohlich 20-24 Alex Herring Jacob Fure Ian Frye Samuel Borom Barrett Chapman 25-29 Jamin King Come Nzibarega Phillip Wise Ari Schorr Steve Dion 30-34 Ryan Solinsky Spencer Walsh Jordan Andersen Waqar Shaikh Andy LeFriec 35-39 Gabi Kliot Peter Hanson Shaun Frandsen Haven Barnes Chris Tremonte 40-44 Uli Steidl Greg Crowther Matt Zuchetto Jeff Oswalt Jon Neill 45-49 Emmet Hogan Chris Morlan Ben Brauer David Elrod Chris Fuess 50-54 Carl Combs Bob Brennand Paul Yetter Keith Comes Tracy Skay 55-59 Joe Sheeran Denis Villeneuve Greg Waters Dan Spencer Russ Otani 60-64 Greg Beyerlein Bob Murphy Ed Barney
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16:02 17:15 17:24 17:45 18:56
VDash Nooka Partners Partners CNW Reso
15:19 16:02 20:01 23:13 23:40
VDash VDash CNW Reso CNW Reso VDash
15:48 15:59 16:01 16:28 16:32
CNW Reso Partners Partners VDash VDash
16:00 16:14 16:16 16:17 16:33
VDash VDash VDash VDash Partners
16:04 16:11 16:17 16:21 16:50
VDash VDash CNW Reso VDash VDash
15:42 16:07 17:11 17:31 18:07
VDash VDash Partners Partners Partners
17:03 17:51 18:22 18:33 19:19
VDash Partners CNW Reso VDash FSRC
16:16 18:35 19:17 19:46 19:54
Partners FSRC CNW Reso Partners Partners
16:58 18:46 18:57 19:05 19:21
VDash CNW Reso VDash CNW Reso VDash
19:07 CNW Reso 20:31 Partners 20:56 FSRC
David Sherman Ron Chew 65-69 David Harris Timothy Oguri John Marsteller Mike Henderson Martinho Ribeiro 70-74 Paul Benton David Wills Dan Davis John Schmidt Jim Grant 75 & Above Larry Carroll Robert Shirley Robert Massie Bart Haggin Timothy Joslin Sr.
21:19 FSRC 21:27 VDash 21:46 22 23:45 24:23 24:31
CNW Reso FSRC FSRC FSRC FSRC
23:10 25:58 27:52 30:17 32:24
VDash Partners VDash FSRC FSRC
24:27 24:44 26:54 26:56 27:16
Partners VDash Partners Partners VDash
5K FEMALES 19 & Under Brooke Kingma Olivia Meader Yetter Madison Ward Mackenzie Allen Chelsea Le 20-24 Ashley Nichols Alissa Bleem Joy Twentyman Anna Truong Megan Long 25-29 Lauren Breihof Somer Kreisman Talia Ringer Julie Shultz Laurie Meckling 30-34 Megan Heuer Samantha Mazer Andrea Eiseman Naja Ferjan Ramirez Rhea George 35-39 Zosia Brown Adrienne Glasheen Allison Chauvin Julie Vieselmeyer Danielle Henty 40-44 Janet Mcdevitt Heather LeFriec Katie Galdabini Kristina Chalfant Steph Sammons
NOR THWE S T RUNNER
17:14 18:56 20:22 21:41 21:57
CNW Reso CNW Reso Partners Partners Partners
17:52 20:07 22:37 23:26 24:36
VDash VDash CNW Reso Partners VDash
18:27 19:40 20:27 21:16 21:28
CNW Reso CNW Reso VDash VDash VDash
17:45 18:30 18:32 18:41 18:47
VDash VDash CNW Reso VDash VDash
18:45 19:04 19:34 20:05 20:12
VDash Partners Partners VDash VDash
17:57 19:45 22:49 23:26 24:08
VDash Partners VDash VDash Partners
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45-49 Sally Bergesen Michelle Neill Mary Hatcher Andrea Bonnoccorsi Stacia Mcinnes 50-54 Ursula Bawden Leann Dunning Rachel Carey Wen Yu Lori Barlow 55-59 Regina Joyce Kris Haldeman Cheryl Wolfe Yogi Johnson Lizzie Lee 60-64 Paula Sutherlin Carol Austin Melia Langdon Sheri Hancey Jeanne Coulson 65-69 Donna Jackson Linda Studley Linda Burt Barb Johnson Nancy Herron 70-74 Judy Fisher Carol Grisso Gunhild Swanson Sharon Carroll Isabelle Noiret 75 & Above Sue Stipe Louise Mihay Carol Kennedy Jill Beth Jean Greene
19:46 20:26 20:48 21:13 22:19
CNW Reso Partners FSRC VDash VDash
23:11 23:24 24:31 24:32 24:36
CNW Reso Partners CNW Reso Partners Partners
21:29 23:21 24:07 24:20 25:26
VDash VDash Partners CNW Reso VDash
23:37 28:04 29:10 29:17 30:09
Partners VDash Partners CNW Reso CNW Reso
24:39 25:46 27:21 28:34 28:44
FSRC VDash CNW Reso FSRC VDash
25:07 26:14 26:22 26:51 29:26
VDash FSRC Partners Partners FSRC
32:53 33:35 33:38 41:59 46:41
FSRC FSRC CNW Reso Partners Partners
10K MALES 19 & Under Grant Baker Spencer Otis Caleb Foxx Jacob Kreidler Caleb Doherty 20-24 Jordan Zepernick 25-29 Will Blake Kurt Warwick Mark Trunzo Brady Miller Marshall Brown
36:56 42:03 43:19 44:21 47:57
Nooka Nooka FSRC FSRC Nooka
50:17 FSRC 35:46 38:58 43:07 48:28 49:05
Nooka Nooka Nooka Nooka Nooka
30-34 Kyle Nelson 43:38 David Miller 54:59 Eric Holmgren 55:33 Andy Lin 1:51:42 35-39 Jb Gilchrist 42:00 Todd Dunham 44:16 Erik Fay 56:05 Jason Nix 1:01:04 40-44 Josh Tracy 40:25 Ross Gilbert 43:00 Allen Culp 43:53 Loren Mcniel 46:22 Kevin Kanzelman 50:13 45-49 Chris Fuess 41:17 Michael Vanderhyde 45:24 Michael Horntvedt 46:46 Jordan Crew 50:18 Steve Otis 50:49 50-54 Bob Brennand 39:36 Mark Dahlby 45:36 John Becker 46:54 Victor Serna 48:21 Terry Schimon 49:47 55-59 Steven Drennan 49:47 Dan Hockett 55:53 Ron Metternich 56:45 Steve Anderson 58:57 John Lewis 1:05:30 60-64 Henry Brandon 45:47 Erick Lindbergh 48:40 Steve Husko 48:43 Stan Grochowski 49:15 Jay Gainer 53:11 65-69 David Crawford 43:05 Gregory Adams 45:17 John Marsteller 50:28 Mike Henderson 53:42 William Staffenhagen 55:17 70-74 Jerry Gammill 49:47 John Schmidt 1:02:07 Dennis Wischmeier 1:03:05 John O’Connor 1:04:15 John Quam 1:09:09 75 & Above Robert Shirley 52:32 William Jackson 1:10:19 Jerry Carpenter 1:17:11 Dick Driskill 1:19:12
10K FEMALES
Nooka Nooka Nooka Nooka FSRC Nooka Nooka Nooka Nooka FSRC FSRC FSRC Nooka FSRC Nooka Nooka Nooka Nooka FSRC FSRC FSRC Nooka FSRC FSRC Nooka FSRC Nooka Nooka Nooka FSRC FSRC FSRC FSRC FSRC Nooka FSRC FSRC Nooka FSRC FSRC Nooka Nooka Nooka FSRC FSRC FSRC Nooka
19 & Under Carolynn Wicker 48:32 Sienna Smith 49:05 Stella Gillman 49:41 Ava Mccullough 50:14 Heather Hanson 50:23 20-24 Madison Finlay 51:45 Rhianna Wallace 1:02:57 Kristin Blanchard 1:04:58 Madeline Furlong 1:06:07 Crystalin Jones 1:13:23 25-29 Sara Knight 43:33 Randi Smith 53:45 Darci Rose 53:45 Ariel Bruizeman 58:57 Lisa Baldini 59:19 30-34 Lisa Matson 42:31 Marisa Gossweiler 43:42 Danielle Joyce 50:44 Shannon Schmitz 50:58 Megan Barron 57:58 35-39 Beth Carter 45:20 Tara Peterson 45:53 Brenda Booth 45:51 Karen Antonowicz 50:58 Dana Manalang 51:26 40-44 Su Kwon 54:05 Kerri Clary 56:57 R. Elizalde-Powell 58:02 Anna Petersen 1:01:12 Lesa Floyd 1:04:26 45-49 Mary Hatcher 43:29 Karen Trunzo 49:48 Colleen Cary 50:09 Kelly Otis 50:25 Sharon Warwick 53:21 50-54 Joy Mendes 52:30 Dawn Gillman 56:13 Suzanne Anderson 57:45 Linda Nichols 59:44 Robin House 1:04:42 55-59 Louise Smith 49:03 Vanessa Pearson 52:37 Twila Wiebe 57:30 Debb Thomas 1:00:22 Ute Padilla 1:02:44 60-64 Kerry Jones 49:53 Donna Jornlin 55:56 Ann Rinehart 56:08 Mary Hay 56:59 Ann Keppler 59:14 65-69 Barb Johnson 1:01:13
Nooka Nooka Nooka Nooka Nooka Nooka Nooka Nooka Nooka FSRC Nooka Nooka Nooka FSRC Nooka FSRC FSRC Nooka FSRC FSRC FSRC FSRC Nooka FSRC Nooka FSRC Nooka FSRC FSRC Nooka FSRC Nooka FSRC Nooka Nooka FSRC Nooka Nooka Nooka Nooka Nooka FSRC Nooka Nooka Nooka Nooka Nooka Nooka Nooka Nooka FSRC
Lin Skavdahl Nancy Harden Sue Fauerbach Maureen Arestad 70-74 Carol Grisso Deanna Barrett
1:03:29 1:06:10 1:06:26 1:07:34
Nooka Nooka Nooka Nooka
56:08 FSRC 1:14:58 Nooka
HALF MARATHON MALES 19 & Under Sebastian Ceaser 1:27:02 Dawson Bowhay 1:34:13 Kelebet Engida 1:41:57 Austin Bachman 1:44:21 Leonel Alvarez 1:45:32 20-24 Kyler Pierce 1:48:27 Alex Mckennon 1:52:25 Nick Barclay 1:52:26 Riley Thomas 2:01:06 Guillermo Espinosa 2:01:43 25-29 Spencer Coates 1:29:15 Nirala Singh 1:38:35 Robert Nielsen 1:431 Ian Peif 1:47:50 Isaias Nunez 1:50:25 30-34 Jordan Andersen 1:19:08 Matt Campbell 1:24:13 John Krystof 1:28:24 Karl Rowland 1:41:42 Richard Porter 1:46:15 35-39 Erik Halvorson 1:40:53 Martin Schager 1:41:08 Timothy Washko 1:44:05 Patrick Mackler 1:44:51 Russell Kagele 1:48:27 40-44 Jay Turner 1:31:47 Jim St. Hilaire 1:33:11 Andrew Wesley 1:33:11 Craig Williams 1:41:51 Craig Arola 1:47:45 45-49 Tim Slesk 1:23:45 Dan Larson 1:27:27 Nathan Hansen 1:31:14
Nooka Nooka Nooka Richland Richland Richland Nooka Nooka Nooka Richland Nooka Richland Nooka Nooka Richland Nooka Nooka Nooka Richland Nooka Nooka Nooka Richland Richland Nooka Nooka Richland Nooka Nooka Richland Nooka Nooka Richland
Larry Brewer Rob Bartol 50-54 Michael Brisbois John Gonzales Sid Wavrin Kevin Meenaghan John Nelson 55-59 Mark Harding Mark Westerheide Mark Iffrig Steven Yee David Hutson 60-64 Jerry Crofoot Jon Hechler Larry Parker Thomas Stenovich Kevin Mayock 65-69 Steve Hamilton Doug Beyerlein Bill Pech Ken Tarleton Ben Cleveland 70-74 James Cornelison David L Driskill 75 & Above Bill Iffrig Ray Warner Charles Milliman
1:31:43 Nooka 1:36:11 Richland 1:30:27 1:37:06 1:40:56 1:43:13 1:46:32
Nooka Richland Richland Nooka Richland
1:29:47 1:29:49 1:36:16 1:43:19 1:45:56
Nooka Nooka Nooka Nooka Richland
1:33:59 1:41:48 1:42:14 1:43:36 1:44:18
Nooka Nooka Nooka Richland Nooka
1:35:53 1:42:20 1:46:53 1:52 1:56:40
Nooka Nooka Nooka Nooka Nooka
2:08:42 Richland 2:27:02 Nooka 2:02:51 Nooka 2:18:06 Richland 2:57:15 Nooka
HALF MARATHON FEMALES 19 & Under Hailey Cleavenger Rachel Schmidt Carolyn Vargas 20-24 M. Templeton Whitlei Raines Teresa Wang Courtney Sofitch Melissa Tayon 25-29 Katie Haug Lewis Tamalei Diana Clelland
1:46:57 Richland 1:47:18 Richland 2:03:25 Richland 1:30:50 1:51:23 1:52:26 2:04:55 2:07:22
Nooka Nooka Nooka Richland Richland
1:42:40 Nooka 1:59:02 Richland 2:00:18 Richland
Kalin Karich Lacey Gies 30-34 Rorrielle Latham Mariana Neeway Trina Dutton Lena Gilbert Diana Ruff 35-39 Annalisa Krystof Amy Young April Shrum Missti Forbes Leslie Jordan 40-44 Julie Vithoulkas Carrie Moore Kristina Kelley Kristin Larson Elizabeth Dunn 45-49 Diana Robinson Micaela Jensen Laura Rodde Jennifer Margolis Shannon Overbay 50-54 Carol Peterman Kit Russell Cora Sturzl Leigh Gardner Kelly Wavrin 55-59 Cheryl Mercer Polly Favinger Geri Buttke Jackie Price Darla Southern 60-64 Catherine Davis Gay Hunter Selena Bolotin Cindy Barr 65-69 Roberta Graham 70-74 Judy Fisher Isabelle Noiret Vicki Griffiths Vickey Baker Carol Gurwell
2:01:06 Nooka 2:02:21 Richland 1:42:48 1:44:35 1:47:22 1:47:33 1:49:15
Nooka Richland Richland Richland Richland
1:43:07 1:53:18 1:56:00 1:56:25 1:56:46
Nooka Richland Nooka Richland Nooka
1:51:16 1:53:19 1:56:46 1:57:55 1:58:19
Nooka Richland Nooka Nooka Nooka
1:44:38 1:47:52 1:50:27 1:50:56 1:52:31
Nooka Nooka Nooka Nooka Richland
1:52:49 1:56:00 1:56:27 1:57:17 2:01:48
Nooka Nooka Richland Nooka Richland
1:50:13 1:55:18 1:56:26 2:02:53 2:06:12
Nooka Nooka Nooka Nooka Richland
2:07:48 2:11:24 2:18:30 2:23:30
Nooka Nooka Nooka Nooka
3:35:18 Nooka 1:58:56 2:14:53 2:15:34 3:22:39 3:36:55
Nooka Houston Nooka Richland Richland
MARATHON MALES 19 & Under Peter Bradley 3:55:32 Kelly Smith 4:13:13 20-24 Anthony Perez 3:21:59 Derek Zimmerman 4:13:13 25-29 Drew Polley 2:27:32 John Brenteson 3:29:35 30-34 Chikara Omine 2:40:02 George Daigh 3:43:28 35-39 David Preston 3:12:37 Aidan Higgins 3:18:54 Garth Reed 3:36:13 Mark Backstrom 3:54:21 William Cloonan 4:12:37 40-44 Jeremy Greene 3:16:54 Scott Larson 3:20:48 Jon Mathews 3:47:35 Dave Westendorf 3:57:53 Hyrum Stohel 4:45:36 45-49 Dale Johnston 4:17:40 Mark Slater 4:24:58 Christopher Young 5:22:40 50-54 Harkirat Singh 4:13:29 Micky Cecil 4:25:22 Gurinder Singh 5:32:47 55-59 Don Wright 3:52:54 Kent Ness 4:25:39 60-64 Peter Stephen 3:59:57 Robert Dunigan 4:33:41 Duane Wright 4:48:47 David England 5:35:03 Stanley Nakashima 5:35:03 65-69 Ron Fleming 3:57:41 Wild Bill Voiland 5:04:22
MARATHON FEMALES Richland Birch Richland Birch Oly Trials Birch Birch Birch Birch Birch Richland Birch Birch Birch Richland Birch Richland Richland Birch Birch Birch Birch Richland Birch Birch Richland Birch Birch Richland Birch Birch Richland Richland
19 & Under Abbey Drury 3:46:06 Birch Brittney Friend 4:17:39 Birch Allison Harum 4:25:26 Richland Paige Hesselgesser 4:27:23 Birch Mikayla Morse 4:37:40 Richland 20-24 Alex Pearson 4:20:45 Birch 25-29 Emma Polley 2:45:03 Oly Trials Laura Holmes 3:43:17 Birch Emily Uhlig 3:47:23 Birch Diann Leo 3:54:19 Birch Merion Wright 4:12:00 Birch 30-34 Gina Slaby 2:43:53 Oly Trials Sarah Robinson 2:54:23 Oly Trials Alice Burden 3:36:39 Birch L.V.D. Westhuizen 3:56:14 Birch Julia Snider 3:59:59 Birch 35-39 Ruth Perkins 2:59:58 Oly Trials Kristen Anderson 3:59:52 Birch Sarah Wallis 4:24:58 Birch 40-44 Rachel Jaten 2:46:35 Oly Trials Christie Hayes 4:42:13 Birch Leina Sotoa 5:04:10 Birch Michelle Iwanczuk 5:12:34 Birch Lee-ann Seguban 5:20:25 Richland 45-49 Robin Sayed 3:36:12 Birch Semida Moldovan 3:44:04 Birch Miranda Bachman 3:51:37 Birch Mandy Maciver 4:04:19 Birch Erin Earle 4:36:21 Birch 50-54 Tracey Price 4:12:09 Birch Beatrice Song 4:12:48 Richland Deborah Lazerson 5:55:41 Richland Janice Northrup 6:00:59 Richland 55-59 Patricia Shull 4:01:56 Birch Erin Morris 4:48:44 Birch Sandra Mcivor 5:22:53 Birch Margaret Gorog 5:34:59 Birch 60-64 Karen Chapin 4:54:05 Birch Kathleen Brunner 5:30:00 Birch
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REAL RUNNING
BY GR EG VAN B EL L E
The pains of running Being a runner is about learning to live with being in pain a lot of the time. A sore foot, shin splints, muscle aches, joint pain. The pain of suffering through a long run or the ritualistic icing of the ankles after a technical trail run. All of these things, plus the occasional and very unfortunate serious injury, add up to spending a good deal of your nonrunning time recovering from running injuries. The problem with getting used to being hurt is that you get used to being hurt. I don’t really remember a time when my whole body felt okay. It’s always something, it’s seldom anything serious, and I usually figure I can live with it. But when you are accustomed to little pains all the time, it gets really hard to know when something is actually wrong. Where is the line between “I just ran 10 miles so of course my calves are sore” and “I don’t think this bone should be sticking out of the skin?” If I went to the doctor every time I had a running injury, I would max out my medical coverage in a few months. So how do we decide what is a serious injury and what we can throw some ice and a cold beer at and move on? I’m in no position to even come close to dealing out medical advice, so if you’re hoping for some sort of clear
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algorithm to tell you when to make a doctor’s appointment, you’re in the wrong place. The point here is that the longer you run, the more suffering you endure, and the more miles you have on that machine you call a body, the better you get at knowing what is going on under the hood. I know that my old hip injury will flare up from time to time on long trail runs, so after a long trail run, that particular pain isn’t any concern to me. I just throw some ice and a cold beer at the problem. The pain on the top of my foot this morning in the middle of my run? That’s new, and it still hurts. Might be worth looking more closely at. In the spirit of trying to catalog and make sense of my running life, I have developed a sort of taxonomy of running injuries that helps me determine next steps. The first category is rather simple. Anything that you can reasonably expect to happen when you run long distances on a regular basis doesn’t count as an injury. Sore muscles, aching joints, a little back pain, some blisters…none of these count as an injury. That’s just running, and you can usually control them by controlling your running or actually taking
The problem with getting used to being hurt is that you get used to being hurt. I don’t really remember a time when my whole body felt okay.
the time to recover from your runs. The second category is also simple. Any catastrophic injury that is the result of an accident definitely counts as an injury but probably isn’t a running injury. A sprained or broken ankle caused by stepping on a tree root or loose rock is real trauma and deserves attention. But it isn’t a running injury, per se. If you catch a toe and fall on the sidewalk, you can expect that you will donate a little skin to the cause. Could have happened walking, skateboarding, dancing or fleeing the police. Not a running injury. The third category is the worst. Repetitive stress injuries, overuse injuries and the otherwise little things that make running miserable are impossible to fully diagnose, usually impossible to repair, and get you zero sympathy from your friends. A broken leg in a cast is cool. A stress fracture in your third metatarsal is your own stupid fault, dummy. Why are you limping? Oh, you ran that marathon last week and hurt yourself? That was dumb. At the end of the day, I of course want to be injury-free and
running tons of pain-free miles. At my age and fitness level, that just isn’t how it works. So instead, what I want is simple, binary medical decision making. I would much rather suffer an injury that can be fixed with a simple procedure or healed by sitting on the couch and watching reruns of Star Trek. I don’t want my doctor to give me lists of things my pain might be caused by. I want him to look at an X-ray or just poke around where the sore spot is and write down a clear diagnosis. “Your ankle is broken. Here’s a cast. You can run again in a month.” That’s what I want. Instead, what we get is “Well, it could be a lot of things. Take some vague, undetermined amount of time off from running and see if it gets better. Don’t go back to running too soon, though. You’ll know it’s too soon if you go running and this injury hurts again.” Get out there and enjoy some injury-free miles when you can. Run a little slower once in a while. Follow me on Twitter @gregvanbelle. Drink when you’re thirsty, and watch the international news sometimes.
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T R I COACH I N G
BY WA D E PR AEGER
Tri training in the PNW: Cycling in the rain It’s that time of year again when triathletes unscrew the earbuds from their ears, unscrew their bikes from the trainer stand, and crawl out of their pain caves into the moist air of spring. No matter how much they like riding indoors, or how safe they feel there, or how much gold they spent on their CycleOps power trainer, sooner or later a triathlete will have to go outside for some “real” riding. And when they do, the weather will usually suck. This month’s column is about how to make the best of those rides where you get stuck in a downpour twenty miles from home, or meet your friends for a fun weekend ride but the sun doesn’t get the memo. Dressing properly Dressing for a Northwest spring ride can be a little maddening. Hills will heat you up in no time, and then coasting
down the other side will freeze your fillings. You can stay comfortable in those conditions by simply adding a few key things to the same riding outfit you wear in the summer. 1. First, get some warm, loose-fitting gloves—$60 winter cycling gloves work well, but so do $20 windfleece gloves. Get a thin, closefitting beanie while you’re at it if you don’t already have one. 2. Spend at least $100 for a raincoat. A close-fitting waterproof jacket with pit zips works well in wet or cold conditions. For even more versatility, get a light water-repellent vest for those in-between days. 3. Add a base layer under your summer jersey instead of investing in a thick winter jersey. 4. A single layer of tech-y fabric is enough to keep your hardworking legs warm. The nicer tights have a little thicker windproof fabric on
the front, with a lighter fabric on the back. Just like a vest, knickerlength tights are great when the temperature is between 50 and 60 degrees. 5. Neoprene toe covers are simple, light, cheap and worth twice whatever you pay for them. Many riders use expensive shoe covers, which in my mind tend to be overkill. They are cumbersome, wear out quickly and can make your feet overheat if the sun breaks through the clouds halfway through your ride. Even in a downpour, it’s only your toesies that get cold on a ride, so keep ’em covered. A rule I learned a long time ago is that you should feel a little cold starting out on a ride. You’ll warm up soon enough, and being overdressed is just as uncomfortable as being cold. One extra note. Don’t wear thick socks thinking they will keep your feet
A rainy ride can be enjoyable if you take basic safety precautions and don’t overdress. wade praeger photo
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warm. They actually make your feet colder because of the restricted blood circulation in your tight shoes. Prepare your bike There are a couple things you need to do to make your bike rain ready. 1. Simple clip-on fenders ($60) fit on most any bike and keep the water on the road from splashing up on your shins, face and backside. I have had nice bolt-on fenders in the past, but I find that they last only a season or so. They protect your bike well but often don’t fit on many modern bikes with tight clearances. The strapon fenders actually seem to last longer because I can take them off and put them on as needed. 2. A flashing red light on the back of your bike is a good idea for our area because, even at noon on a cloudy Sunday, it can be pretty dark outside and it’s just a good idea to give yourself every chance to be seen. 3. Wet tires tend to hold onto little pieces of glass that eventually work through and cause flats. All the tire companies make extra-tough tires which work well, as do
“Mr. Tuffy” tire inserts that give your tubes a little prophylactic protection. Also, don’t fully inflate those tires on wet days. Rock-hard tires will slip more easily on wet roads. Of course underinflated tires are more likely to get pinched and punctured, but 90 pounds of pressure is enough to avoid pinch flats and will give much better traction than the normal 100 pounds of pressure. 4. Clean your chain! You can often go weeks in the summer without cleaning your bike. In the spring, however, I usually have to clean the bike and chain after every ride. Rainy-day riding hazards In the parking lot before your next wet ride, lean your bike over 45 degrees and see if you can make your tires slip. I’ll bet you can’t. Bikes slip and crash in rain for other reasons: 1. Crosswalk paint and metal sewer covers are the slippy bits to avoid. 2. Leaves or other composting organic matter on the road can be slick as ice. 3. Improper braking is perhaps the main culprit in winter crashes. Wet rims and
brake pads decrease stopping power, and thick gloves make it harder to squeeze the brake levers. Also, if you brake with just your right hand, or with your butt out of the saddle, you will surely start the back wheel skidding and will likely lose control of the bike. Always brake with both hands. Finally, keep your eyes up and alert for these road hazards. Don’t swerve around puddles, sticks, or other obstructions. Plan ahead and ride predictably so other road users don’t get frustrated. You will find it surprising how pleasant a rainy ride can be if you follow all this advice. Also, when the rain starts tip-tapping on your helmet, remember those hot sticky days in the summer when you would kill for some wet pavement to ride through. Ride safe! Wade Praeger coaches all sorts of competitive athletes helping them achieve their running, cycling, swimming, and triathlon goals. He can be contacted at wpraeger@yahoo.com.
Run for a Day • Play for the Weekend
April 15 Health & Fitness Expo • Spaghetti Feed April 16 26.2 • 13.1 • 10K • 5K • 1K Kids Run
MARATHON
Elite USATF Certified • Chip Timed Course • Boston Qualifier
10K • 5K • 1K KIDS RUN
www.WhidbeyIslandMarathon.com
APRIL 16, 2016
HALF MARATHON
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WINNING NUTRITION
BY H E ATH ER N AK A M U R A , M PE, M S , R D
Run your best with more rest Runners are embracing technology, and last month we reviewed popular apps and devices for boosting your nutrition and performance. This month we’ll discuss ways to use technology to support your health and fitness goals. Sleep trackers Sleep deprivation is an American epidemic, with as many as 35 percent of adults getting less than the recommended seven to nine hours of sleep each night. Insufficient sleep can lead to chronic health issues including obesity, diabetes and cancer. For runners, insufficient sleep can jeopardize energy for workouts, reduce motivation for healthy eating, and impair recovery from hard workouts. Most sleep apps or devices use accelerometers to monitor movement, providing information about sleep patterns and length of sleep time. Some more sophisticated devices measure heart rate and body temperature in an effort to assess sleep quality. Though the information provided can be helpful, experts warn these devices can’t detect sleep apnea or other sleep-related disorders. Fitness trackers with sleep functions Fitbit Force: Tracks time slept and time restless or awake; uses accelerometer Jawbone UP: Tracks sleep time divided into deep and light stages; uses accelerometer
Basis B1: Tracks sleep stages (deep/light/REM sleep); uses accelerometer and heart-rate monitor Phone apps for sleep Phone apps work by monitoring movement when placed on the bed at night. If you don’t sleep alone, data can be affected by other sources of movement. Many apps provide various alarm options and white noise and calming sounds; some wake you during “light sleep phases” to help you feel more rested. Sleepbot App (FREE): Tracks body movement and sound; smart alarm features; alarm wakes during light sleep MotionX 24/7 ($0.99, iOS): Includes pedometer and heart-rate monitor; movement monitor and sound recorder Sleep Cycle ($0.99, iOS): Smart alarm and movement monitor; white noise and heart-rate monitor Calming apps Runners with busy schedules often use workouts to reduce stress. But what if you’re having a crazy day and don’t have time to run? The following apps can help you relax, get organized, and journal away your stress. Heart Math uses biofeedback to teach you to control your heart-rate variability, a high-tech method of stress management. HeartMath: Inner Balance Trainier (Requires additional attachments; Android, iOS): Biofeedback
Runners need sufficient sleep to recovery properly from hard workouts, especially when training for endurance events. nwr archive photo 14
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monitoring using heart-rate variability Breath2Relax (FREE, Android, iOS): Breathing exercises to reduce anxiety and stress MindMeister: Mind Mapping App (FREE, Android, iOS): Maps out thought processes to help unclutter your mind Memoires: The Diary (FREE, Android): Journal using text, audio entries; attach files and photos Yoga sites and apps Yoga is also a great way to relax, stretch your muscles after a long run, and improve core strength and flexibility for injury prevention. The two options below will help you create your own at-home studio: Yogaglo.com: (Free two-week trial, then $18/month): Choose from a variety of class styles, instructors, skill levels and length of time; sports-specific classes available Yoga Studio: ($3.99, Android, iOS): Create custom routines using a series of self-selected poses Community support Many runners find that training with a buddy or group can be encouraging and motivating. But what if you don’t have a group, or just need some extra motivation? There are apps that help you design a training plan based on your current fitness level and training goals. Some even provide coaching services for an additional fee. People using community-support apps report a number of benefits, including
shared experiences, recognition and accountability from others, and friendly competition. If you’re looking for extra support and motivation, check out the apps below: Edomondo (FREE, iOS and Android): Designs plan: fitness assessment, favorite activities; challenge friends and receive support Fitocracy (FREE, iOS and Android): Workout choices, coaches notes, customized exercise routine; fitness challenges, exercise rewards, community support LoseIt (FREE, iOS): Track food intake and exercise; set goals; community challenges; exercise with friends High-tech health If you’re looking for new ways to boost training and performance, or support your health and wellness goals, there’s an app for that! Many of these apps are free, and they make learning fun. So if you already own a smartphone, or are in the market for a new techie device, start leveraging technology and maximize your success. Heather Nakamura, MPE, MS, RD, is a registered dietitian with masters degrees in both nutrition and exercise physiology. She works as a personal wellness coach to help active individuals develop nutrition and training programs that focus on improving performance, maximizing energy and achieving optimal body composition and health. For more information, call (206) 595-2688.
12 K • May 22, 2016 • 11 AM Port Townsend “The run that cares for the runner!”
Please check our web page for all the details including discounted lodging at Fort Worden. We’d love to have you do the Rhody this year. www.RhodyRun.com
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WA S H I N G TO N CLU B R EP O R T
BY CR AI G R O M AN O
Local club runners compete at Marathon Trials Talk about exciting! Four Club Northwest (CNW) athletes competed in the recent Olympic Marathon Trials in Los Angeles, Calif. And despite coming up short for a chance to represent the US in the 2016 Olympic Games, they gave it their best and we are proud of their efforts. Joseph Gray, Drew Polley, Emma Polley, and Ruth Perkins gave their all
came in 76th with a time of 2:31:20. While it was a tough day, Gray kept it in perspective. “I knew I had only a six-week build-up after running into some issues getting sick in Asia mid-December, so the Trials was all about getting out there and enjoying the experience, and mission was accomplished! Though a rough day, I’m healthy and I had a ton of support
Club Oly Runners is proud of their 5-mile training group’s accomplishments. photo courtesy of club oly runners
competing in some tough conditions. “The temperature on the course was 70 degrees, making the race the hottest in US Olympic Trials history,” says club member Lois Keller. “Simply finishing became a testament to the strong will of these athletes.” Emma Polley led the women, finishing 39th in 2:44:56; Ruth Perkins finished in 120th with a time of 2:59:52. Drew Polley ran a 2:27:32, finishing 52nd, and Joseph Gray 16
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by great sponsors and my wife. I leave the Olympic Trials with a full heart, thankful for it all,” he says. Another batch of CNW runners have their hopes set on making the Olympic Trials in track and field in July for other running distances. Athletes currently hoping to qualify for the mile trials include Jamie Cheever and Haley O’Connor. Jane Ricardi, Amber Schultz and Trevor Polson have their eyes on the 3000m and Katelyn Steen
is training for the 5000m. Good luck to these athletes and great job to our marathon runners. Gina Slaby of Port Orchard’s Original Slug Club also competed in the Marathon Olympic Trials. Slaby, a Navy lieutenant assigned as a logistics support officer with Fleet Logistics Center Puget Sound finished the course in 2:43:53 coming in 31st overall. She regularly trains with her husband, Steve, a Navy lieutenant commander assigned to Naval Base Kitsap. Both are coached by Jim Felty, head coach for the All Navy Cross Country/Marathon and Triathlon Teams. Gina credits the support of Steve and Coach Felty for honing her skill and allowing her to compete in the trials, says fellow club member Douglas H. Stutz, public affairs officer for Naval Hospital Bremerton. Nice job, Gina! We’re proud of your performance and thank you for your service to our country as well. Birthdays are always good incentives for trying out a new distance. Corrine Malcolm of the Bellingham Distance Project will be celebrating her 26th birthday not with 26.2 miles but with 62 miles! She’s busy training for the upcoming Gorge Waterfalls 100K. Good luck, Corrine! Joe Creighton of the Seattle Running Club reminds us that spring is just about here—meaning the start of the Cougar Mountain Race Series. Starting in May and lasting until August, you can participate in this lowcost/high-reward series considered by many to be one of the best trail-racing outlets in the area. The race distances start short (5.1-mile short series/10.8mile long series) and slowly increase each month to end at 14.5 miles for
the short series and 26.2 for the long series, says Creighton. “The races are perfect for beginning trail runners, and competitive enough for the seasoned veterans,” he adds. And remember that $15 of every entry goes directly to King County Parks. Since 2003 the club has raised over $153,000 for some of your favorite trails!
“From those humble beginnings we’ve grown to four weekly group runs, three annual races and two training groups every year.” The club also sponsors and volunteer at other local running and triathlon events and paces at the Capital City Marathon. “We’re almost 200 members strong now with over 50 joining just this year,” he says. The club is also happy about its largest-ever 5 mile training program. Targeting new runners, the program has over 50 participants this year who are training for the 5-mile race at the Capital City Marathon in May. The club donated 100 percent of the training group proceeds of $2,000 to Capital City Marathon and is a race sponsor this year. Nice way to give back. To learn more about the club, visit www. clubolyroadrunners.org. Ending on a sad note, Nancy Kintner-Meyer Navy coach Jim Felty lets Navy lieutenant Gina of the Three Rivers Slaby take a breather between speed drills in Road Runners (3RRR) preparation for the Olympic Marathon Trials. reports the passing of a dear douglas h. stutz photo member. Gerald E. (Jerry) Youngblood, a beloved member of the club, passed Creighton would also like called on January 29, 2016. Jerry, 78, was out a fellow member for her recent aptly named, for his free spirit was exceptional performance on the trail. indeed forever young. Jerry was an avid Jill Hudson’s showing in the Across member of the 3RRR Club, being both the Years 72-hour race in Arizona was an accomplished runner and cyclist. simply amazing. Jill covered 204.7 He loved training and was a dedicated miles in three days to finish first place member of Team in Training, the overall in the competition. “The quick flagship fundraising program for the math tells us she ran 68.2 miles per day Leukemia & Lymphoma Society. Jerry along a 1.05-mile loop,” says Creighton. was a nationally ranked triathlete in Excellent job! the 75–79 age group for the Olympic Club Oly Road Runners is distance. He brought light and laughter celebrating 10 years of running this to all who were fortunate to know and year, reports president Matt Ferrel. love him. “We started running Olympia’s Lake That’s it for this month; see you at Loop every Wednesday night back in club runs and events around the state. 2006 and never stopped,” says Ferrel. NOR THWE S T RUNNER
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S E AT T L E R U N N I N G CLU B R EP O R T
Seattle runners head to Boston While Seattle Running Club is comprised of runners of varying abilities, among them are many of the top runners in the Northwest. In 2016, Seattle Running Club will be represented by six runners at the Boston Marathon. Derek Reiff Qualifying time: 2:54:37 Boston marathon 2015 “I qualified for this year’s Boston Marathon at last year’s race and there are two reasons to return a year later. First, I injured myself and was unable to train in the month prior to 2015’s marathon, so I’m seeking redemption. But more importantly, both my sisters will be running as well. Each running their third Boston.”
Reiff
Dustin Hinkle Qualifying time: 2:57:56 2015 Boston Marathon “At the 2012 Santa Rosa Marathon I missed a Boston qualifying time by three seconds. That failure motivated me to rededicate myself to training. I have gone on to run Boston twice, win two trail running Hinkle series championships, and run the 400 mile Oregon Coast Trail over 14 days this past September. I am 30 years old, and running has been a major part of the last decade of my life. With the right focus and training, I hope running Boston will be an annual part of the next decade of my life.” Evan D. Williams Qualifying time: 2:41:41 “When I started running after college, in 2010, I felt as though I’d gotten a late start before I learned that a distance runner’s prime can carry well into his/her thirties. So, I set off on a long term (well, a five-year) plan to run a marathon in the 2:30s by the time I was Williams 30 (I’ll be 29.83 on race day). I always set goals: an objective 2:35 and a subjective new mental clarity. Mile 25 is a good time to find that clarity, regardless of how my legs and lungs fair post-Heartbreak Hill!” Uli Steidl Qualifying time: 2:25:58 Boston marathon 2015 Uli Steidl is an assistant coach of the cross country and track & field teams at Seattle University. He is a 10-time winner of the Seattle Marathon and has twice won the masters division at the Boston Marathon.
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Mark Marshino “I am turning 38 about 3 weeks prior to the 120th running of the Boston Marathon. I started running at the beginning of 2010 after not running for almost a decade and a half. The difference this time around was learning how to run and train correctly. After a couple of years of doing it myself I started working Marshino with a coach and that has made all of the difference in staying (mostly) healthy and pushing into new boundaries. If the stars align on April 18th I am hoping to run a 2:55 at Boston and have myself a shiny new marathon PR.” Matthew Hong Qualifying time: 2:50:47 2015 St. George Marathon “I’m excited to run my third Boston Marathon this year! I like to describe the Boston Marathon as Disneyland for runners. They do such a great job providing an immersive experience for runners to get together and celebrate their sport.”
Hong
Join the Club and enjoy all of our Membership Benefits! • Weekly group runs in the Issaquah Alps and other exciting destinations. • Group workouts on the track, hills, and for the cross-country season. • Club sponsored races, including: Cougar Mountain Series, Bridle Trails, and the Fat Glass Beer Ultra. • Our runs have raised over $150,000 for King County Parks. • Our club gives back to the community by donating over 150 hours, annually, to trail maintenance. • We offer cross-country racing in the fall and social events throughout the year. • Discounts at partner businesses: The Balanced Athlete, Fleet Feet Sports Seattle and Flying Lion Brewery.
Steidl
For details go to: www.seattlerunningclub.org
B LO O M S DAY R OA D R U N N ER S CLU B R EP O R T
BY JACK I E VAN AL L EN
Bloomsday Runners celebrate a milestone Spokane is showing signs of spring. The snow has BRRC tradition! melted, crocuses are blooming, and people are running in In other BRRC news: shorts and tank tops. Pack away your Yaktrax. Members Jody Shapiro and Mariko Morgan ran the Los We celebrated the 30th-year running of Partners in Pain Angeles Marathon February 14th with terrific results. Jody on February 13th with over 400 participants! finished in 2:58:49, 19th in the male 40–44 age group, and Dori Whitford provided this wrap-up: Mariko finished in 3:13:23, seventh place in the female 35-39 I would like to thank all the volunteers: Joan Pribnow, John age group! Pierce, Mike Wakabayashi, Sharon VanAuch, Jean Greene, Lexi BRRC’s annual banquet was held February 27th at The Anderson, Chris Anderson, Kim Price, Alli Moody, Bev Robertson, Lincoln Center, and the following awards were presented: Chris Seabrook, Lori Shauvin, Curt Kinghorn, Paul and Sue Fitzpatrick, Veronica VanAuch, Larry Taylor, Dave Durand, Pat Trout, Paula Sutherlin, Ken Mulvania, Wayne Foster, Patrick Herbers, Rick Harris, Dave Roberts, Steve Jones, Karen Luedeking, Dusty Walsh, Erin Walsh, J.J. Walsh, Gene Blankenship and the Medical Lake cross country team, the NC cross country team, and John and Pam Willy and the Springdale cross country team. A milestone year always seems to encourage people to reflect. I began this race in 1987 in Springdale to make a little money for my track team there (and to motivate the kids to run before the season started). I didn’t know that I was making a lifelong commitment to a race. I also didn’t realize that I would actually ever be any age other than 24. I have now been doing this for 55 percent of my life. I am still enjoying it, for the most part. It is getting harder because people expect little races run totally by volunteers to compete with for-profit races that blow through our towns. Their purpose is to Bloomsday Road Runners celebrated its 30th running of the make money. They have paid employees. Somewhere Partners in Pain with over 400 participants. rob anselmo photo in the middle of a full time job teaching English, being head coach of two sports, and doing training of my own, senior male runner, Pat Barkus; senior female runner, Paula I am supposed to monitor online registration, maintain a website, Sutherland; masters male, Dave Durand; masters female, keep up with email, design shirts, monitor ongoing lawsuits that Kim Stevenson; and open male runner, Scott Numata. are happening in the country, and work with multiple city entities... The BRRC race series also presented awards to the top And the list goes on. These are not intended as complaints. three in each age group. The winners participated in five I encourage everyone to thank the volunteers who are giving so series run events, running four events and volunteering at you can enjoy the day. And I encourage all of you to give up a race another. or two a year to help; these running opportunities will go away if Spring racing begins March 13th with the 33rd running of we don’t have volunteers. I would really encourage you to look at BRRC’s St. Paddy’s Five. possibly even giving more than just a couple hours. If you have some BRRC speedwork begins Tuesday, March 15th, at skills and/or are a hard worker who is willing to follow through on Spokane Community College. This free program is a great commitments, BRRC is desperately in need of people who will take way to quicken your pace while meeting other members. The leadership roles. Please consider this. It is rewarding. workouts are tailored to a range of abilities. Come join us! We greatly appreciate Dori and her dedication to this NOR THWE S T RUNNER
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A F T ER HER HIS TORIC
WESTERN STATES FINISH,
BY CRAIG HOWARD
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An icy rain is falling as Gunhild Swanson heads out on a 20-mile jaunt through the rugged slopes of Antoine Peak in eastern Spokane Valley. Spring may be right around the corner, but there are still patches of snow clinging to shaded parts of the long, crooked path. Layers of mud, a rash of puddles and dozens of toppled trees make navigation on this morning a turbulent task. Still, the 71-year-old dips and climbs along the nontechnical trails, relying on a sublime system formed over years of training that sends steady messages from mind to feet, propelling her strides almost flawlessly over tenuous terrain. As early afternoon arrives, Swanson has covered 20.2 miles in 4:30. “I had no idea what trail conditions would be like as there’s a bit of elevation involved,” Swanson says after the run. “All in all, it was great fun.” There is no cheering crowd to greet Swanson as she exits the rural hill. Some might say she met the quota of applause last year when emerging as the most celebrated finisher at the Western States Endurance Run, a revered 100-mile test in central California. While many more applied to compete, a total of 371 runners toed the line at Squaw Valley on June 27, 2015. Only 254 completed the course within the established cutoff time of 30 hours. Swanson felt good going into her third Western States start, feeling that 28 hours would be within reach. Yet when she and her pacer took a wrong turn at mile 88, that goal seemed like it might slip away. Covering an extra three miles suddenly put Swanson in jeopardy of missing the threshold for official finishers. “I did the math figuring the pace I needed to run after that, including several long and steep climbs, to make it under 30 hours and didn’t think I could do it,” she said. At Robie Point, the final aid station, Swanson’s support crew of family and friends made it clear that she would need
to dig deep over the final mile to pull off the feat. Around that time, Rob Krar, the overall winner who had finished in under 15 hours, joined Swanson as the surging crowd became her second wind. “My entire focus was on moving as fast as I possibly could,” said Swanson. “I never asked how much time left, how far to go, or tried to calculate my chances; I simply ran as hard as I could. Once I was on the track and coming around the turn and saw the clock, I knew I could make it.” With the infield roaring each stirring step toward the finish, Swanson eclipsed the line with six seconds to spare. “THAT. WAS. AMAZING.” tweeted top ultrarunner Stephanie Howe after Swanson became the oldest female runner ever to conquer Western States in under 30 hours. Suddenly, Swanson had turned into the Cinderella story that captivated followers both in and out of the running world. “Gunhild has always been a runner who stood out to me both in her kindness and friendliness but also in her competitiveness,” said James Varner, owner and race director of Rainshadow Running. “I don’t think many people outside of the Northwest knew much about Gunhild prior to her Western States finish last year, but what she did last year put CONTINUED NEXT PAGE
Left: In 2015, Gunhild Swanson became the oldest runner to complete the Western States 100 in under 30 hours.
After finishing 250 marathons and ultras, Bloomsday’s Doomsday Hill is a piece of cake for Gunhild.
craig howard photo
photo courtesy of lilac bloomsday association
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SWANSON STRIDES ON, CONTINUED
her on the map both nationally and internationally.” Swanson was caught off guard by the attention but appreciated the feedback from those who found her effort inspiring. “People said they looked at their own lives and reset goals they had felt they could no longer achieve,” she said. The ripple effect of Swanson’s achievement is still being felt throughout the Northwest and beyond, according to those in the know. “It just shows that age is not a barrier to achieving greatness,” said Gonzaga Gunhild is surrounded by a sea of ribbons, University cross trophies and medals from nearly four country and track decades of running. criag howard photo head coach Pat Tyson. “Gunhild is a role model for all of us in the running community.” Swanson has completed over 250 marathons and ultramarathons in her extraordinary career. It all began in the
fall of 1977 when she signed up for a ski conditioning class at a Spokane-area YMCA in hopes that it would help her shed a few pounds. “At age 33, I was worried about gaining weight and being too sedentary,” Swanson recalls. “The ski class got done and I signed up for a winter session, but there was no advanced class available.” Instead, Swanson joined a group that walked and jogged around the gym. It took 24 laps around the court to constitute a mile. Swanson trained diligently for six weeks before she could cover the distance. The rest is history. “Running has made me confident and capable,” Swanson said. “It has taught me to persevere in the face of adversity, to believe in myself. I know from experience that setbacks are temporary, only blips in the grand scheme of life. There is always joy ahead. Running is my time for reflection on how blessed I am and what really matters in life.” After the frenzy surrounding Western States subsided, Swanson took a well-deserved break. She returned with a flourish last September, winning the 70-and-over age bracket in both the Kauai Marathon and Priest River 50K. Swanson is currently gearing up for her return to Western States in June. “Easy times are over,” she says. While the media and fans will most likely be swirling, the record-setting runner is looking forward to the peace and solitude that await on 100 miles of obscure but welcoming trails. “I just love running,” she said. “I run for the humanity and joy of it — that’s what motivates me.”
Swanson reflects on running mileposts Along with becoming the oldest female to finish the Western States Endurance Run last June, Gunhild Swanson has had no shortage of running highlights. Here are just a few. 2002 Western States Endurance Run In her first 100-mile race, Swanson placed second in the 50–59 bracket with a time of 27:57. Three years later she won the 60–69 category in 25:40.30.
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1982 Seattle Marathon Swanson set her all-time marathon personal record at 2:56:28. 1983 Bloomsday Swanson has missed only two Bloomsday races since Spokane’s signature run began in 1977. In 1983, she set a PR at 47:35 in the 12K (7.46-mile) course.
2005 Boston Marathon Swanson won her age-group title in the world’s longest-running annual marathon at 3:52:51.
1981 Diet Pepsi 10K Challenge in Spokane Swanson was the winner of the 30–39 age group in 41:00. “This was a regional race in the national Diet Pepsi 10K series,” she said. “This win earned me a free ticket to the Diet Pepsi National Finals in New York, where I ran 40:02.”
2011 JFK 50 Mile In the oldest and largest ultramarathon in the US, Swanson won her age group in 11:13.57. “The course is on the Appalachian Trail, the C&O Canal Towpath and country roads between Boonsboro and Williamsport in Virginia,” Swanson said.
1996 Carolina Marathon in Columbia, S.C. Swanson finished in 3:38:16, first in the 50–59 age group. “This was the Women’s US Olympic Marathon Trials marathon,” she recalls. “The trials’ participants started an hour before the citizens’ race and we literally ran in the future Olympians’ footsteps.”
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When a trail relay isn't challenging enough Two runners plus a horse equals Ride & Tie BY STEPHANIE TASTAD It’s not every day that you put runners and This repeats until the team crosses the finish line. horseback riders in the same race, but this isn’t Adding the horse to a trail race creates a lot of unknowns your everyday event. Many runners have never been on on race day, outside of health. World champion winner Ben a horse, and many horseback riders don’t run. However, the Volk, a long-time Ride & Tie competitor and board member Ride & Tie is an event that marries the two, where a team on the Ride & Tie Association, states “by adding the horse of one horse and to your event, you two people race have to be prepared on a tough course for everything.” while taking turns Even though the riding and running. trails are always Depending on the marked well, these race, courses are are like any other generally between trail run. Runners 20 and 100 miles, can go off course and the teams of or miss seeing three compete their horses tied. against 10 to 50 There have been other teams. The stories of horses team to cross the coming untied finish line first wins. and wandering Everyone starts off. There have together, with the been times when first rider and horse both runners have Ben Volk and Heather Huggins enjoy a second-place finish at the 2015 on the line, and crossed the finish world championships, while Marqo the horse enjoys the post-race snacks. brian dorsey photos their runner behind line without their them. With an horse and have had excited “Ready. Set. to go back to find it. Go!” the race is off, and the horses are in a full-on gallop to get The horses are well taken care of before, during and after the to the trail’s head first. Once on the trail, the strategy of the race. They are checked in to a veterinarian before the start of race kicks in. The rider goes a planned distance, ties the horse the race to make sure they are fit for the event; there is at least up and begins to run. Then the first runner finds the horse, one vet check during the race, and the horse must be again gets on the horse and rides until a) they reach their running presented for a vet examination within an hour of finishing teammate (a “flying tie”) or b) reach the next planned spot, the race. Pulse, respiration, hydration levels, gut noises and get off, and tie the horse and begin their next leg of the race. soundness will all be examined at vet checks. Vet checks
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also provide time for the horse to eat and drink, often consuming electrolytes, just like their two-legged counterparts, in the form of a paste. During the race, riders often walk the horse through tight spots on the trail and down the hills to protect the horse from injury. The courses are hilly, as they take place in the mountains, and while the goal is to minimize the amount of time the horse is tied, the time tied does offer a bit of rest as well. To compete at the highest levels, a team should be made up of two strong runners and a horse that can keep a solid, steady pace for the entire race. If the horse isn’t fast enough, he might not be able to catch up to his running partner. On the other hand, not all teams run to win. The term “complete not compete” reminds everyone that the Ride & Tie is a true test of endurance, strength and strategy. Finishing is great feat all in itself. Teams are made up of all different ages and abilities. You don’t have to be a runner — many riders walk — but the one thing Ben Volk does suggest is, “Learn to ride a horse.” Take riding lessons in a controlled environment in order to get a feel for the animal you’ll be riding through the hills. In running terms, 25 miles on the trail is equivalent to a 5K for a horse, while a 100-mile race is equivalent to a marathon. The average race is between 25 and 35 miles in length and takes about 4 to 6 hours to complete depending on the distance.
Mary Tisconia, riding Nero, with runner Sean Pont after finishing in first place at the 2015 Ride & Tie World Championships. Tisconia is the only person to have competed at all 45 world championship events.
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Two people and a horse ...one tough race.
A strong team needs a horse that can keep a steady pace throughout the race.
April 1-3 Giddyup and Run, Crossville, TN April 3 Chesapeake Spring, Elkton, MD April 22-23 Old Dominion No Frills, Star Tannery, VA April 23 April Daze at Riverside Park, Spokane, WA May 13 Owyhee River Challenge, Adrian, OR May 21 Mt. Adams, Trout Lake, WA June 5 Klickitat Trek, Glenwood, WA June 11 Old Dominion, Orkney Springs, VA June 19 Wild West, Nevada City, CA July 2 – 46th ANNUAL RIDE & TIE WORLD CHAMPIONSHIP, Cuyamaca, CA
The runners will change possession at least six times during the race, so it makes sense that both should be comfortable with and able to handle their four-legged teammate in all the excitement. Being a strong rider is especially important at the start of the race when the energy is high and that gun goes off. It’s a mad dash to the trailhead, and the less-experienced rider is best left running on foot. Are you ready to combine your love for horseback riding and running into one race? Does the idea of trail running with a twist entice your sense of adventure? Do you love a solid endurance ride through the trails and want to challenge your riding buddy? It’s easy to get involved. For Ride & Tie beginners it’s a good idea to
try a shorter race first (7 to 10 miles). The Ride & Tie has mentors, the association’s “local experts,” who are available to help answer questions, coach you up to your first event, organize practices in your area, and ride with you if you haven’t got a partner. You don’t need your own horse. The association also has a current list of riders with horses looking for teammates, and your mentor can help pair you up with them. Those hooked on Ride & Tie are growing the sport and are ready to share it with newbies. The Ride & Tie Association is your resource for upcoming events, race information and more. They’ll get you on your way to your first “yee haw!” For more information, visit www.rideandtie.org.
July 2 Renegade Rendezvous, Naches, WA July 9-10 Bandit Springs, Prineville, OR July 23-24 Seneca Stampede, Seneca, OR July 23-24 Old Dominion Weekend, Orkney Springs, VA July 30 Bonecrusher, Palmyra, WI Sept 3-4 Mt. Spokane, Spokane, WA Sept 8-11 Big South Fork, Jamestown, TN Sept 16-18 Chesapeake Fall, Elkton, MD Oct 8 Foothills of the Cascades, Molalla, OR Oct 8-9 – EAST COAST RIDE & TIE CHAMPIONSHIP, Asheville, NC Oct 28-29 Fort Valley, Fort Valley, VA contact @rideandtie.org
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The physical well-being of a team’s horse is of utmost importance before, during and after each event. APRIL 2 016
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F I V E K E Y S to running more efficiently
Optimum running performance and staying injury-free are top goals that runners strive for. There are five key techniques and drills that can make this possible. BY SUSIE FAGERHOLM PT, DPT
Lean forward hold: Face the wall and lean against it with your feet behind you while hinging at the ankles.
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L: The advanced lean forward hold removes the option of using the wall for support. R: When practicing the “flick” portion of the slowed running pose and cadence drill, be sure to aim for your glutes when flicking the back foot behind you.
Technique one—Control core muscles The core muscles help with coordination of the lower and upper body while you run. Gluteus medius and minimus are core muscles at the side of the hips that contribute to stabilizing the hips when the foot first hits the ground; they also improve lower extremity alignment. To promote core activation, lightly tighten at the lower abdominals and glutes while running. Technique two—Lean forward Slightly leaning forward improves running efficiency because running is a controlled fall forward. Hinging at the ankles instead of the hips allows for a natural progression forward. In order to control leaning forward, the core muscles have to be engaged, otherwise a forward lean will occur at the hips which will strain the low back and hamstrings. Technique three—Increase cadence The most efficient cadence for a runner is 180 steps per minute. Optimum cadence will help foot turnover and will limit time on the ground, which in turn will limit impact of the hip, knee and ankle joints. Most runners believe a faster cadence means running faster, but this is not the case. You can stand in place and have a fast cadence; however, the benefit of a faster cadence will make it easier to run at a faster pace with less effort. Another advantage to a faster cadence is that it decreases unwanted lower extremity movements that slow you down or can lead to injury. Technique four—Shorten stride length & width A shorter stride length decreases the amount of time on the ground and promotes initial contact under the center of the body, which promotes a forward lean, a softer heel
strike/midfoot strike, and causes less strain at the low back and hamstrings. To decrease strain at the hips and knees and to promote use of the core and hips, a stride width of 1–2 inches is optimal. Naturally, stride width will decrease with speed; however, when training, a width of 1–2 inches is optimum for practice of hip and core stability. Both of these techniques are more easily accomplished with a higher cadence. Technique five—Land between the midfoot and heel Landing midfoot-to-heel is a key technique that is more easily accomplished with a faster cadence. Midfoot-to-heel striking allows for a fast foot turnover and is more beneficial than forefoot or heel striking; it takes away from the two extremes and still allows for a lean forward without the excessive stress at the forefoot, calves, or hamstrings. The next five drills will help runners incorporate these beneficial techniques into their running. 1. Lean forward holds Research shows that a seven-degree lean forward from the ankles while running is most efficient. Level one of this drill is facing the wall and then leaning against it with your feet behind you while hinging at the ankles and tightening at the lower abdominals and glutes. Practice removing your hands from the wall and hold for 2–3 seconds at a time. Build up to 10 repetitions. Level two is standing away from the wall and practicing the drill in front of a mirror; this time allow yourself to fall forward and slowly move into a jog. This fall-forward drill mimics what you should feel when you are running. You will find that the only way to
maintain the forward lean is to tighten at the lower abdominals and glutes. 2. Slowed running pose This drill breaks down elements of running gait to help with flexibility, faster foot turnover, neutral swing, and stance alignment to decrease any excessive movements while you are running. The slowed running pose drill is best performed in front of a mirror for immediate feedback. One component of this drill is the “flick,” which helps with flexibility of the knee and use of the big toe and glute for power and foot turnover. Another key aspect of this drill is pushing your big toe into the ground, which promotes tightening of the glutes. Using your glutes is crucial for running because these muscles help with forward propulsion and core stabilization. To begin, stand in front of a long mirror and place tape or a one-inch wide stick or piece of tape in between your feet. Begin with your right foot behind you and with your standing leg slightly bent. Slightly lean forward while tightening at the lower abdominals and glutes. Work on flicking your back foot up behind you and aim for the glutes. Proceed to bring your right foot in front of you; strike down with the forefoot and bring your foot back behind you while pushing the forefoot and especially the big toe into the ground. Do 10 repetitions then switch legs and repeat with the left foot. 3. Cadence drill Cadence drills are important in order to maintain a higher cadence while running. Practicing a higher cadence helps with muscle CONTINUED NEXT PAGE NOR THWE S T RUNNER
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FIVE KEYS TO RUNNING MORE EFFICIENTLY, CONTINUED The pendulum drill improves core control, extremity alignment and single-leg stability. To perform, jump forward, landing on your right foot with your knee slightly bent, and lean forward. Hinge forward at the waist until you touch the floor with your right hand.
coordination and efficient mechanics. First, you’ll need to measure your current running cadence. During a run, choose one leg and count the number of times it strikes the ground in one minute. Multiply that number by two to find your cadence. Stand in front of a mirror and put a oneinch wide stick or piece of tape in between your feet for proper stride width. Use a cadence app, such as Cadence Trainer or Record Beater, and set it for 10 steps per minute faster than your current cadence. While running in place, practice “flicking” and staying low to the ground. 4. Single-leg hop The next drill works on single-leg hopping in front of a mirror. This helps with lower
extremity alignment, foot placement, foot turnover, and core control. Mark a spot on the floor with tape and aim to land on that spot every time. Perform 10 slow jumps with three-second holds and 10 fast jumps with no hold, then switch legs. Make sure your hip, knee and ankle are aligned and your foot is under your hip and not crossed over the middle of your body. 5. Pendulum The pendulum drill works on core control, lower extremity alignment, and overall singleleg stability. Jump forward and land on your right foot with your knee slightly bent and lean forward. The second step is to hinge forward at the waist and touch the floor with your right hand. Build up to 20 repetitions per leg.
Susie Fagerholm PT, DPT, is the running specialist at Corpore Sano Physical Therapy in Kenmore. She performs runningvideo gait evaluation and, shoe and orthotic analysis, as well as gives specific recommendations for individual runners pertaining to strengthening exercises, drills, and running techniques. Susie grew up in the Seattle area, ran competitively for over 20 years, and has coached high school cross country and track, currently at Inglemoor High School. She has a background of nearly 15 years of running-shoe retail experience at Super Jock ’n Jill.
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BY CR AI G R O M AN O
WASHINGTON TRAIL RUNNING HOT SPOTS Ten of the Evergreen State's best places to hit the trail in the springtime Home to three major national parks, seven sprawling national forests, more than 100 state parks, scores of state forests, and countless county and regional parks, the Evergreen State has no shortage of excellent places to trail run. Washington, with its thousands of miles of trails traversing its every corner, is indeed a trail runner’s paradise. However, some of our epic trails—ones that traverse high alpine meadows and lead to lofty summits—are oft buried in snow a good portion of the year. But there are plenty of places scattered across the state that offer fine views combined with varied terrain that remain snow-free throughout the winter. And come spring, these places are bursting with new blooms and greenery— and bustling with trail runners training for summertime races. Whether you’re a trail-running veteran or someone considering shunning the pavement for the first time, here are ten of my favorite places in Washington to hit the dirt and crank out some miles. Above: Wenatchee’s Sage Hills offer plenty of miles to run, from easy treks to the challenging run up Horse Lake Mountain. craig romano photos 32
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Moran State Park Orcas Island, San Juan County Protecting more than 5,250 acres of spectacular terrain on Orcas Island, Moran State Park is the San Juan Islands’ largest park. Containing large swaths of old-growth forest, several lakes and the San Juan Islands’ highest summit, 2,409-foot Mount Constitution, the landscape is varied and the scenery stunning. More than 30 miles of interconnecting trails traverse the park, allowing for lots of options ranging from easy to challenging. Consider easy runs around the park’s two largest bodies of water—Cascade Lake and Mountain Lake. Connect them with trails leading to waterfalls and through oldgrowth forest. Mount Pickett’s trails offer rolling terrain through one of the largest primeval forests in the Puget Trough; trails up Mount Constitution are steep and challenging. But a run from Constitution’s Little Summit to the stone tower on its high point passes open ledges granting breathtaking views of an island-dotted Salish Sea against a backdrop of snowy mountains dominated by Mount Baker.
Olympic Discovery Trail Adventure Route Port Angeles, Clallam County The Olympic Discovery Trail will ultimately extend more than 125 miles across the northern half of the Olympic Peninsula. Currently more than 70 paved miles of the trail in three sections are open to runners and cyclists. But it’s the 25 miles of unpaved trail known as the Adventure Route that beckons trail runners. This well-groomed single-track route that leads from the Elwha River Valley to Lake Crescent provides some of the best year-round trail running on the Olympic Peninsula. Traversing a long ridge through Washington State DNR and private timberlands, the Adventure Route twists, turns, climbs and dips through mature second-growth and clearcuts. There are lots of surprises along the way, including excellent views of the Elwha Valley, Strait of Juan de Fuca and the Olympic Mountains. The easternmost 3.5 miles of the trail to an open hillside granting sweeping views of the Elwha makes for a great short run. Beyond, the trail undulates between recent cuts and mature timber and then climbs higher along the ridge, dipping and winding through hollows and ravines. Several trailheads along the way allow for one-way runs. The trail intersects the Spruce Railroad Trail in Olympic National Park, which runs four exceptionally beautiful miles alongside Lake Crescent. Chuckanut Mountains Bellingham, Whatcom County The only place where the Cascades meet the Salish Sea, the Chuckanut Mountains offer some of the finest trail running in the state. Wedged between Mount Vernon and Bellingham are nearly 10,000 acres of public land sporting miles of single- and double-track trails awaiting your running shoes. Within this rugged range of sandstone cliffs, thick forest and hidden lakes are Larrabee State Park—Washington’s first state park—and the Blanchard State Forest. Both offer miles of trails leading to mountaintops, secluded lakes, rocky ledges, old-growth forest groves and stunning viewpoints of Samish Bay, Bellingham Bay, the San Juan Islands, Mount Baker and the Olympics. With several access points, you can plan many trip and loop options. And with such a wonderful trail system literally at Bellingham’s front The Chuckanut door, it’s no wonder this city Mountain’s Rock Trail gives runners a chance harbors so many trail runners to strengthen their and ultrarunners. quads and their hearts Consider the eight-mile with its series of steps.
loop to Lizard and Lily lakes, the five-mile loop to Fragrance Lake, the three-mile Chuckanut Ridge Trail and the easy 10K Interurban Trail. For longer adventures, put Lost Lake and Raptor Ridge on your training calendar, and the Rock Trail with its series of steps will strengthen your heart and quads! Lord Hill Regional Park Snohomish, Snohomish County The largest county park in Snohomish County, Lord Hill Regional Park protects more than 1,460 acres of forested slopes, lush ravines, basaltic outcroppings, scores of wetland ponds and a wild undeveloped stretch of the Snohomish River. There are over eleven miles of trail and several miles of old woods roads traversing this park named for Mitchell Lord, who homesteaded here in the 1880s. Lots of loop options exist, from short leg stretchers to all-day explorations. The 2.2-mile Beaver Lake Loop and 3.7-mile Temple Pond (the largest body of water in Lord Hill) lollipop loop make for great introductions to this sprawling park and are ideal for beginning trail runners. For a good hill workout, take to the Pipeline Trail with its short and steep inclines and descents, and the River Trail which drops to a wild stretch of the Snohomish River. The 3.5-mile round-trip to Devils Butte satisfies with good local views. Tiger Mountain Issaquah, King Country The crown jewel of the Issaquah Alps, Tiger Mountain offers real mountain running opportunities throughout the year. Encompassing three main summits and many minor summits, the entire complex is contained within a 13,745acre state forest. And the entire mountain, with its satellite hills, ridges and valleys, is traversed by a large interconnecting trail system offering plenty of options. A busy place— especially on a sunny weekend—Tiger has an expansive trail system that can handle it. For easy, fairly level loops, stick to the Tradition Plateau. For grueling elevation gain, tackle West Tiger Mountain. From West Tiger’s No. 3 summit, enjoy dazzling views of the Cascade Front, the jagged snow-topped Olympic Mountains, shimmering Lake Sammamish and the twinkling Seattle skyline. For incredible sunset views of Puget Sound, hit the trails to the kids-will-love-to-say Poo Poo Point. And for a grand ultra-workout, hit the Tiger Mountain Trail (TMT), which travels 16 miles across the mountain with plenty of challenging ups and downs. Grand Forest Bainbridge Island, Kitsap County Grand indeed, this large park consisting of three contiguous parcels totaling over 240 acres is many a Bainbridge Islander’s favorite local place to trail run. The CONTINUED NEXT PAGE
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meticulously maintained eight miles of trails allow for lots of loop options. And the forest—consisting of mature evergreens, ferny gulches, babbling brooks and wetland pools—will leave you feeling like you’re deep in a faraway wilderness. And from the park’s open and grassy Hilltop, you can enjoy nice views of the surrounding countryside and Olympic Mountains. The four-mile Cross Island Trail (CIT) threads together all three parcels. The CIT starts on a small beach north of Battle Point Park and then goes through that park. It then utilizes the Forest to Sky Trail and traverses Grand Forest via several trails including the new Hilltop Trail. The CIT then heads east from there, going through Grand Forest East and continuing on roads to Manitou Beach. The park also consists of a marked 5K route utilizing trails within the park and the Forest to Sky Trail, which leads to Battle Point Park. Beacon Rock State Park Stevenson, Skamania County There’s more to this 5,100-acre state park within the heart of the Columbia River Gorge than the iconic basaltic monolith from which this park takes its name. You can run on more than 20 miles of trails and old fire roads in this fine park graced with works by the 1930s-era Civilian Conservation Corps. Run the 8.2-mile loop up 2,400-foot
Hamilton Mountain, enjoying breathtaking views, dazzling wildflowers and a pair of dramatic waterfalls. The trail ambles below, along and above basaltic cliffs offering stunning views of the Columbia River and glacier-shrouded Mount Hood rising above the gorge. Hardy Ridge, with its loops and ridge trail, offers more peaceful running away from Hamilton’s crowds—and plenty of sweeping gorge views and blossoming spring wildflowers. Combine Hardy and Hamilton for one hardy workout.
The run up Hamilton Mountain offers breathtaking views of the Columbia River Gorge — and Mount Hood on sunny days.
Sage Hills Wenatchee, Chelan County Located just outside of the Wenatchee city limits, the Sage Hills are part of an emerging greenbelt along the city’s western flanks. Here you can run across rolling golden hills wedged between the Cascade Mountains and the Columbia River. Embrace views of the mightiest river in the west, pine-
April 16:
Wenatchee Marathon, Half-Marathon and 10K, Wenatchee
May 1:
Horse Lake Trail Runs, Wenatchee Foothills
May 6 - 8: Tour de Bloom cycling races, Wenatchee Valley
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May 22:
Red Devil Trail Runs, Cashmere
June 4:
A pple Century Bike Ride, Wenatchee Valley
June 4:
B avarian Bike & Brews, Leavenworth
June 25:
M ission: GranDuro Mountain Bike Race and Trail Run, Mission Ridge, Wenatchee
July 4:
R iver Run on the Fourth 10K and 5K, Wenatchee
Sept. 10:
Lake Chelan Shore to Shore Marathon, Half-Marathon and 10K, Manson
Sept. 24:
D ark Side Festival Mountain Biking, Trail Running and Hiking Festival, Mission Ridge
Oct. 1:
Leavenworth Oktoberfest Marathon and Half-Marathon
Oct. 15:
Leavenworth Oktoberfest Trail Runs
topped knolls, cliff-faced buttes, and deep gulches where the deer and coyote play and prey! Stark most of the year, the hills are alive with brilliant colors and emanating the sweet scent of sage in the spring. An excellent extensive trail system ranging from easy treks to challenging grunts traverses the wide array of public and private lands making up this preserve. The Sage Hills and Balsamroot trails run along the edge of the preserve offering great views of Wenatchee and the Columbia River. For a real challenge, run the trails leading to 4,586-foot Horse Lake (Twin Peaks) Mountain. Badger Mountain Richland, Benton County Badger Mountain rises above the TriCities providing exceptional trail running opportunities in southeastern Washington. Five trails traverse this landmark above the Columbia River, allowing for satisfying loops and a stunning ridgeline traverse. Marvel at horizon-spanning views from the sun-baked Hanford Reach to snowy Cascadian volcanoes—all from a windswept, wildflower-carpeted mountain right at the edge of bustling Richland. While Badger appears barren from a distance, a run on this mountain in spring
USATF Certified Course Fun (flat & fast) Tech Shirts Scenic Alki
Rising above the Tri-Cities, Badger Mountain’s trails offer horizonspanning views.
reveals a different story. Wildflowers are profuse and dazzling along this peak. And if you can lift your eyes from the ground, cast a glance or two outward—the views are breathtaking from the Columbia River just below all the way to Mounts Rainier, Adams and Hood in the distance. You can get a good climb on the Canyon Trail or take a more gentle approach up the 1,579-foot mountain by running the Skyline Trail. The new Langdon Trail on the mountain’s south slopes when combined with the Skyline Trail makes a great 5.8-mile loop on the mountain. Riverside State Park Spokane, Spokane County At 14,000 acres, Riverside is Washington’s largest state park—and it encompasses land right within Washington’s second-largest city, Spokane. Home to the paved and popular Centennial Trail, the park also contains more than 50 miles of single-track trails. Choose from trails following alongside and above the Spokane and Little Spokane rivers as well as Deep Creek. The Little Spokane Natural Area contains excellent trails to ridges and knobs above the rivers, offering fine views. Here, too, run through ponderosa pine groves and riverside meadows that burst with spring wildflowers. Just minutes from downtown Spokane, you’ll feel like you’re far in the wilderness—and a profusion of deer and other critters on the trails will help enhance that feeling.
Photo: Patrick Robinson West Seattle Herald Proceeds benefit West Seattle High School
ThE
TEANAWAY
5k, 10k, Half & Full Marathon Sunday, May 22th, 2016 at Alki Beach
cle elum, wa june 5, 2016
Register Today at www.westseattle5k.com
NOR THWE S T RUNNER
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Local marathoners feel the heat at Olympic trials BY PAUL MERCA
UW alum Lindsey Flanagan admitted that the weather conditions made for a tough day on the course, but she was grateful for the opportunity to compete at her first Olympic Trials Marathon. mike scott photos 36
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It was unusually warm at the US Olympic Marathon Trials in Los Angeles on February 13th, with the temperature at the start 66 degrees and approaching 80 at the finish, making it the hottest race in marathon trials history. The athletes complained afterward about the 10 a.m. start time to accommodate NBC’s live national coverage of the race, the lack of post-race refreshments, being nickel-and-dimed on transportation and athlete hospitality, the extra turns near the USC campus and Los Angeles Memorial Coliseum, and the spacing of fluid stations on the loop course (opening loop of 2.2 miles, plus four loops of six miles), that forced runners to go almost four miles without water. Whether or not USA Track & Field and/or the Los Angeles Marathon local organizing committee (the Los Angeles Marathon was scheduled for the next day) sold the athletes down the river in favor of a better television and race audience will be open for debate long afterward, along with whether or not the trials should’ve been held in Houston, as it was four years ago. At the end of the day, the six runners who made the Olympic team were the runners most experts projected would make the team, with the top-ten finishers sharing in the largest prize-money pool awarded in trials history. The Nike Oregon Project’s Galen Rupp, who won a silver medal at 10000 meters four years ago at the London Olympics, won his marathon debut in the men’s race, running 2:11:43 to defeat 2004 Olympic marathon silver medalist Meb Keflezighi by 67 seconds. BYU alum Jared Ward, who was third in last year’s Los Angeles Marathon to qualify for the trials, took the final spot in 2:13:00. Rupp, who qualified for the trials by running a half marathon in Portland in December, sat in the main pack until approximately 18 miles, when Tyler Pennel tried to push the pace to break away from the field. Shortly after Rupp and Keflezighi covered Pennel’s move, Rupp turned the tables, running three of the next five miles in 4:47, breaking Meb at the 23-mile mark. In the women’s race, Portland residents, training partners and 2012 US Olympians Amy Cragg and Shalane Flanagan controlled the pace up front, pulling away from the rest of the field just past the halfway point and running in tandem for the next eleven miles. At the 24-mile mark, Flanagan, the 2008 Olympic bronze medalist at 10000 meters and the most decorated distance runner of the last decade, began feeling the effects of the hot weather and was left to run the last two-plus miles alone. Meanwhile, Desiree Linden, who made the marathon team four years ago, made a late charge and caught Flanagan, but had too much ground to make up on Cragg, who took the victory in 2:28:20, with Linden second at 2:28:54, and Flanagan third at 2:29:19, comfortably ahead of sentimental favorite Kara Goucher, who was fourth in 2:30:24. Marathoners with local ties Bellingham native and Sehome High School graduate Jake Riley was the top Washington men’s finisher, placing 15th in 2:18:30. Washington State grad Drew Polley was 51st in 2:27:32, while Lakes High School grad Joe Gray was 75th in 2:31:20, just one place
and 15 seconds ahead of Bellingham native Chris Kwiatkowski. The leading woman with Washington ties was University of Washington alum Lindsay Flanagan, as the 2015 Pan Am Games silver medalist was 14th in 2:39:49. Club Northwest’s Emma Polley was 39th in 2:45:03, followed by Sequim High School alum Stephanie Dinius in 45th at 2:46:26. Spokane’s Rachel Jaten was 48th in 2:46:35, and Seattle’s Sarah Robinson was 95th in 2:54:23. Club Northwest’s Ruth Perkins was 120th in 2:59:58 to round out the Washington contingent. Lindsey Flanagan, who was competing in her first Olympic Trials, said afterwards, “It was a very tough day but I’m grateful for the experience. You never know what will happen in the marathon and I learned a lot about the distance and myself along the way.” Jake Riley, who attended Stanford and now trains with the Hanson’s-Brooks Distance Project in Michigan, said, “Like everyone else going in, we knew the heat was going to throw
off the pacing plan we had. Bobby Curtis and I had been training to run 4:58s together, but after talking with [our] coach, we decided to slow that down to 5:05s. I did pretty good with it too, I felt under control and pretty strong through 20 or so, just off the back of the lead pack. “I was definitely feeling tired but you also expect that at that point in the race. The original plan was to really try and reel people in the last six miles, but around mile 21 the wheels just completely fell off and it just became a matter of getting to the finish line by any means. It’s not like I was alone, either; as slow as I must have been running I was still only passed by two people on that last lap. “It was just a tough day. I’m definitely disappointed with my finish; going in I thought I had really good shot at top ten, maybe even top five or the team if some things went my way and some other people had it rough.” aRiley added that he will begin preparations for the Olympic Track & Field trials, which he participated in four years ago.
Sehome High School (Bellingham) grad Jake Riley felt the effects of the heat by mile 21 and spent the rest of the race focusing on making it to the finish line.
OnTheRunEvents.com /lakefair
Saturday, July 16, 2016 Half Marathon Women’s Trials 8K and 3K Legacy Marathon Run/Walk REGISTER ONLINE at OnTheRunEvents.com/legacymarathon NOR THWE S T RUNNER
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Creating runners and a community Beth Baker is not your typical coach. She won’t help you shave minutes off of your finish time and she won’t train you to qualify for the Boston Marathon. If you call coach Beth looking for help to PR, she’ll refer you on to someone else. Why? Coach Beth specializes in nonrunners who want to become runners. As the founder of Running Evolution puts it, “USATF-certified coaches are after real runners; I’m after everybody else.” And “everybody else” is a pretty large pool of people, especially in the populated city of Seattle. Currently, Beth’s average client is a woman in her early 20s who is somewhat in shape but not a runner, and wants to meet people. Right there is Beth’s specialty. Coach Beth wants to connect people through running and fitness. And at the end of February 2016, Beth Baker proudly celebrated ten years of coaching newbies and creating a running community. Evolving into a runner Growing up in Orange County, Beth never
envisioned she’d become a running coach. She started her adult life in San Francisco working in the dot-com industry. She was living a typical young person’s life in the city: going out to dinner every night and drinking beer. But one day she noticed her pants no longer fit. So Beth picked up running, slowly at first. It took her a year to work up to the 5K distance. But then her second year of running coincided with a job layoff; it was the perfect time to train for a marathon. A few years later, in 2004, Beth and her husband moved to Seattle and she knew she needed a career change. Beth met with a life coach who asked Beth point blank what she wanted to do. And Beth knew — she wanted to start a running coaching business for newbies. The birth of Running Evolution In 2006, Beth started Running Evolution. She began by writing her own couch-to-5K training program and coached coworkers and friends. Beth made a big leap and decided that she was going to coach fulltime by the end of the year. Things were picking up:
BY HEATHER ROMANO local women’s retail store Title 9 began promoting Beth’s business to all their customers, and then in 2008 the Great Recession hit. Luckily, Groupon was started during this time and it was a big stepping-stone for Beth. She continued to market her business through social media and word of mouth. Running Evolution made it through the recession and outgrew its space at Title 9. About three years ago Beth had a meeting with Ty Whitten, the manager of Seattle’s Super Jock ’n Jill, and began working with the specialty running store. Currently Beth teaches five hours a day coaching running classes to help people finish a race from the 5K to the half-marathon distance. She also teaches a boot camp-class, and coaches other coaches. The boot camp was created after clients were getting injured. “Most injuries come from a lack of strength,” Beth says, and to reduce her clients’ injury rate, she created a program using their own body weight to increase their strength.
Running Evolution’s founder Beth Baker (center, gray sweatshirt) motivates a group of runners pre-run. photo courtesy of beth baker
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Coach Beth specializes in nonrunners who want to become runners. "USATF-certified coaches are after real runners," she says. "I'm after everybody else."
Along with the 20-something clients, Beth also works with a lot of moms who want to get back into shape as well as empty nesters, who tend to have lots of time to dedicate to training. Between 85 and 90 percent of Beth’s clients are women, but she welcomes male clients. Beth makes her clients sign a contract asking them to be nice to themselves and to each other. She jokes that she leads a “beer-drinking, donut-eating running group.” Beth emphasizes, “We go really slow; we are very social.” Running Evolution has five coaches who are independent contractors. Coach Maria Millsap is an inspiration to her clients (and to many others in the running world). She was one of Beth’s first boot-camp clients and has taken many of Beth’s classes over the
years. Maria most likely shocks her clients when the extremely fit runner and mountain climber shares photos of herself pre-running when she was 60 pounds heavier. “What I have discovered through coaching with Running Evolution,” says coach Maria, “is that everyone has an amazing opportunity to have a personal relationship with running. As a coach, I’m there to share the fundamentals, to support and encourage, but ultimately, the relationship becomes what you want it to be. I am moved by how these relationships flourish over time. It’s like being a matchmaker and seeing someone make a connection and the
Celebrating Olympian 1982-2016
commitment. It’s inspiring and why I spread the love for the sport.” Between the friendly, inspiring coaches and the community atmosphere, it’s no surprise that Running Evolution has become such a success. Beth notes that her clients have over a 60 percent return rate. Client Danielle Rosenow’s recent post to Beth’s Facebook page shows that Beth’s business model is working. “I would have never started running if it wasn’t for you!” writes Danielle. “And I would have never even dreamed of ever running a half marathon! Thank you for getting me out there and for the confidence in myself that I could do it. And the icing on the cake? It was unexpected, but these amazing women that I spend most of my free time with and call my friends!...Yay! We’re runners!”
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
NOR THWE S T RUNNER
SUND AY MAY 1 th 5
2016
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S ER I O U S T R ACK A N D FI EL D
BY PAU L M ER C A
Making history—UW turns in fastest American collegiate mile If February was any indication, the end of the indoor track and field season could be one of the most exciting moments in the Northwest, with the IAAF World Indoor Track and Field Championships coming to Portland, Oregon, by the time readers receive this issue. In addition, the area’s collegiate athletes have dropped some spectacular performances while getting ready for the NCAA collegiate championships in early March. MPSF championships The most jaw-dropping performance of the past month was turned in by Washington’s Izaic Yorks, who ran 3:53.89 to win the mile at the MPSF championships on February 27th, holding off the late charge of Stanford’s Sean McGorty, who ran 3:53.95, as both dipped under the previous facility record of 3:54.52 set five years ago by US Olympian Chris Solinsky. Yorks’ mark is the fastest collegiate time this season and the third-fastest indoor mile in NCAA history, not to mention the fastest mile run by an American collegian. To top it all off, this was an MPSF championship meet record. “Izaic’s season has just gone, crazily enough, according to plan,” said UW head coach Greg Metcalf. “We wanted to get a DMR [distance medley relay] qualified, we wanted to get 40
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qualified in the 3K, and we wanted to take one shot at running fast in the mile, and we got a little help, obviously, from a teammate in Blake Nelson, who did a phenomenal job of setting the table for Izaic and made his job just a little easier. I thought he could run 3:54 here; I was wrong, he ran a little faster. It turned into a phenomenal race.” Yorks said afterward, “It didn’t register in my head exactly where I was. To be honest, at 1200 meters I didn’t even hear the split, so I was just trying to run fast at that point, so
to go across the line and see that time was pretty cool.” Washington teammate Aaron Nelson successfully defended his 5000m title, running 13:49.93, just over his season best of 13:48.41 and his personal best of 13:47.42 set at last year’s Husky Classic. On the women’s side, Washington senior Diamara Planell Cruz won the women’s pole vault on fewer misses with a clearance of 13-7.75, outlasting UCLA freshman Greta Wagner and UW teammate Liz Quick, who also cleared the same height. Washington State also got some outstanding performances at the MPSF meet from Kiana Davis, who won the high jump with a personal best of 5-10.5. In the pentathlon, Liz Harper and reigning Pac-12 heptathlon champ Alissa BrooksJohnson went two-three, scoring 4,146 and 4,027 points, respectively. Federal Way native Hannah Cunliffe, who attends the University of Oregon, won the women’s 60m dash in 7.21 over the Huskies’ Kennadi Bouyer, who tied her own school record in 7.32. Cunliffe also finished second in the 200m. Washington State caption reached its highest finish since 2004 as the women’s team scored 54.5 points and ended in fourth place, while the Huskies finished sixth out of 19 teams with 47.75 points. USC got the win on the men’s side, with the Huskies placing seventh UW’s Izaic York’s 3:53:95 mile at the MPSF championships was the fastest with 49.5. The Cougars mile ever run by an American collegian. paul merca photos
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were 12th with 19 points.
are: Rainier Beach grad Michael Berry (men’s 400m), Garrett Big Sky Conference Heath of the Brooks Beasts In other collegiate (men’s 1500m), Camas’ Alexa championship action over Efraimson and Katie Mackey the past month, the Eastern of the Brooks Beasts (women’s Washington women’s team of 1500m), and University Place Paula Gil-Echevarria, Brooke resident Andrea Geubelle Monson, Leanne Asper, and (women’s triple jump). Katie Mahoney won the Andrea’s story is one of the distance medley relay in a most fascinating of the indoor time of 11:51.19 at the Big Sky season. The University of Conference meet in Bozeman, Kansas graduate, who attended Montana. Curtis High School, endured a Eastern’s Rebecca Tarbert, frustrating last two years that and Jeremy VanAssche, both included a series of injuries and natives of East Wenatchee, a return home to reunite with After a series of injures, triple jumper Andrea Geubelle won their respective 60m dash completed her longest jump since she moved back to the NW. her old coach Nate Wilford in events, with Tarbert winning the Tacoma area. She currently the women’s title in 7.55, with lacks a sponsorship deal but VanAssche taking the men’s SPU’s Maliea Luquin (8.717). The meet was supports her jumping passion by coaching crown in 6.77. Tarbert’s win broke the delayed by 10 minutes as the finish-line crew a club volleyball team and substitute previous school record while VanAssche was reviewed frame by frame the three bodies teaching. 0.02 from a school record. crossing the finish line to determine the Geubelle, a former NCAA and US The Eagles’ Larry Still won the men’s winner. national champion who was third at the US pole vault with a clearance of 17-0.75, while Alaska Anchorage won the men’s title Olympic Trials four years ago in the triple teammate Nick Stearns was third at 16-4.75. as well, scoring 164 points, with Western jump — but didn’t go to the Olympics as she In the men’s 5000m, Spokane native Nathan Washington finishing third with 92. lacked the qualifying standard — uncorked Weitz of Northern Arizona took the victory Central Washington’s Kent McKinney a jump of 45-7.75 at the Seattle Pacific Last in 14:42.01. won the 60m dash in 6.91, while Western’s Chance meet at the Dempsey Indoor on Western Athletic Conference Travis Milbrandt won the 60m hurdles in February 27th, her longest jump since At the Western Athletic Conference 8.09. Mikel Smith of Saint Martin’s won moving back to the Northwest in 2014, but championship meet in Nampa, Idaho, the high jump with a leap of 6-9, while Luke short of her all-time best of 46-6.25 set in Seattle University’s Shaddye Melu won Plummer of Central Washington won the 2013. both the high jump and the 400m (48.16). triple jump at 49-2.25. Canadian Angela Whyte, who is an The Redhawks’ Mandie Maddux won the assistant coach at Washington State, along On the pro circuit pentathlon with 3,508 points, while Lila with Lithuanian Natalja Piliušina, who While many of the area’s post-collegiate Rice won the women’s mile in 5:05.10. competes for the Brooks Beasts, could athletes are looking at the bigger prize this potentially compete for their countries at the GNAC championships summer of the Olympic Trials in Eugene and world championships in the 60m hurdles, At the Great Northwest Athletic the Olympics in Rio, several are competing and 800m, respectively. Conference championship meet in Nampa, indoors with hopes of being on the line for In next month’s issue, we will recap the Idaho, on February 20th, the Seattle Pacific the IAAF world indoor championships in NCAA, USA and world championships and women’s team finished second, behind Portland on March 17th–20th at the Oregon look ahead to the outdoor season. In the Alaska Anchorage, by a 164-136 count. Convention Center. meantime, visit paulmerca.blogspot.com for SPU’s Jahzelle Ambus won both the But before those hopefuls can go to the daily coverage of the area’s pro and college 200m and 400m dashes, leading a one-two world indoors, they’ll have to finish in the track & field athletes. Falcon finish in the 400m with teammate top two (assuming they’ve got the qualifying Jalen Tims, running 54.87 to Tims’ 55.21. standard) at the national championships In the race of the meet, Central the weekend before, also at the Oregon For daily coverage of this area’s college Washington’s Mariyah Vongsaveng won and pro track and field athletes, don’t Convention Center. the 60m hurdles title in a photo-finish time forget to point your browsers to Among those pros with Washington ties paulmerca.blogspot.com. of 8.713 to UAA’s Rosie Smith (8.714) and ranked in the top three as of February 29th NOR THWE S T RUNNER
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RACE & EVENT SCHEDULE
Honeywagon Runs Half Marathon*, 4 Miler, and Kid’s 0.5-mile run. Everson, WA. 9 a.m. Flat fast course. www.gbrc.net
APRIL Saturday, April 2
Birch Bay Road Race 5K, 15K* & 30K. Blaine. 8:30 a.m. Spectacular course along the shores of Birch Bay and tree-lined country roads. www.birchbayroadrace.com Deception Pass Half Marathon, Marathon, & Kid’s Race. Deception Pass. www.bellinghamtrail.com Go Long SR520 Floating Bridge Run 5K & 10K. Seattle. Run on the longest floating bridge in the world. www.520golong.com Marine Park 5K Run Vancouver. 10 a.m. Fast, flat 5K along the Columbia River. www.clarkcountyrunningclub.org Run Like a Fool 5K. Olympia. 9 a.m. Two fast & flat loops around Heritage Park lake. www.clubolyroadrunners.org Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org Tulip Trot 5K. Woodland. 9 a.m. Familyfriendly event. www.woodlandtulipshabf.com
Yakima River Canyon Marathon* & Half Marathon. Ellensburg. Course runs through scenic river canyon, two big hills. yakimarivercanyonmarathon.com (425) 226-1518 or (509) 966-0188. SEE AD THIS ISSUE
Thursday, April 7
Opening Day 5K. Cheney Stadium. Includes admission to the Tacoma Rainier’s opening game. www.metroparkstacoma.org
Saturday, April 9 Daffodil 5K Challenge. Tacoma, Puyallup, Sumner & Orting. Challenge includes 4 Pierce County cities and parade routes— run one or more! www.daffodil5kchallenge.com SEE AD THIS ISSUE Decades Dash 5K. Greenlake. 9:30 a.m. Dress inspired by your favorite decade. www.nwseattle.younglife.org Ester Short Waterfront Trail Run. Vancouver. 10 a.m. Out and back along the Vancouver waterfront. www.clarkcountyrunningclub.org
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Lumberjack Endurance Runs 50 Mile, 100K & 100 Mile. Port Gamble. 8 a.m. 12.5-mile loop. www.rootsrockrun.com.
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. *Races that qualify for the Northwest Runner’s Best Times List. USATF-certified courses of other distances are listed as USATFcertified in the description. RR Races that will appear in a future edition of Northwest Runner’s Race Results.
Magnuson Series 5K, 10K, 15K & Half Marathon. Seattle. 10 a.m. Monthly series for health and fun, team option and kids’ dash. www.magnusonseries.org Mud and Chocolate 4.5 Miler. Redmond. www.mudandchocolate.com
Run 4K Wine; formerly Run or Wine 5K. 2:30 p.m. Woodinville. Wine-tasting follows run. www.run2befit.com
Palouse 100K Relay & Solo. Pullman. 10 legs on varied loop course. www.palouseroadrunners.org
Spring to it 2.5 Mile and 5 Mile. Ephrata. 10 a.m. www.ulbfit.com
PNWU Run for Your Life 5K. Yakima. Hosted by Pacific NW Univ. of Health Sciences, part of health fair. www.rfyl5k.org
Squak Mountain 12K, Half Marathon, Marathon & 50K. Issaquah. 8 a.m. Cushy, well-maintained trails. www.evergreentrailruns.com
Tulip Run 5 & 2 Milers. Burlington. 9:30 a.m. Courses run on soft surface trails and roads. www.tuliprun.com SEE AD THIS ISSUE WSU TriCities 6th Annual Fund the Future 5K. Richland. 9 a.m. Part of the Crimson and Gray Festival. www.3rrr.org
Sunday, April 10
Blooms to Brews Marathon*, Half Marathon, 10K & Relay. Woodland. 8 a.m. Flat & flower-filled course, microbrews at finish. www.getboldevents.com Everett Half Marathon* & 10K. Everett. Out-and-back course runs along Yellow Ribbon Highway. www.everetthalf.com.
Race Against Trafficking. Tumwater. 9 a.m. Held by Thurston County Coalition Against Trafficking. www.waengage.com/tccat Round Lake 5 Mile Trail Run. Vancouver. 10 a.m. A very hilly run by Round Lake. www.clarkcountyrunningclub.org Tiger Mountain Trail Run 5K, 13K, Half Marathon & 50K. Issaquah. 8:30 a.m. Wide variety of trails on the east side of Tiger Mountain. www.nwtrailruns.com Wenatchee Marathon*, Half* & 10K*. Wenatchee. 8 a.m. Fast and scenic course. www.wenatcheemarathon.com
Whidbey Island Marathon*, Half*, 10K* & 5K*. Oak Harbor. Scenic course on country back roads and along waterfront, kids’ events. www.whidbeyislandmarathon.com SEE AD THIS ISSUE
Moscow Rolling Hills Half Marathon. University of Idaho. 8 a.m. Challenging half marathon through the hills of east Moscow. www.brrc.net
Yakima Skyline Rim 50K. Ellensburg. 8 a.m. Tough but beautiful run. www.rainshadowrunning.com
Negative Split Half Marathon, 10K, & 5K. Spokane. 9 a.m. Fast course. www.nsplit.com
Sunday, April 17
Run2Educate 10K & 5K. Auburn. 9 a.m. Mostly flat wITH some rolling hills; kids’ dash. buenavista22.adventistschoolconnect.org/ article/150/run2educate/home
Saturday, April 16
Capitol Peak 50 Miler & 55K. Olympia. 7 a.m. www.capitolpeakultras.com Fun with the Fuzz 5K. Bellingham. 9 a.m. Benefits Behind the Badge Foundation. www.funwiththefuzz5k.com Hear Me Run Spokane 5K. Spokane. 9:30 a.m. Chip-timed event takes place in Riverfront Park. www.spokanecares.org
Birds of Prey Hybrid Half-Marathon & 5K. North Bonneville. 10 a.m. www.columbiagorgerunningclub.com Kitsap Family Fun Run 5K & 1 Mile. Bremerton. 11:30 a.m. Part of Fitness Fair. www.kcmedical.org Mud and Chocolate Half Marathon. Redmond. Scenic, wide trails, Chocomania at finish. www.mudandchocolate.com Seahawks 12K Run at the Landing & Glow 5K*. Renton. 9 a.m. 12K course passes training facility, 5K flat & fast; kids’ dash. www.seahawks12krun.com Spokane Race for the Cure 5K*. Spokane. 9 a.m. Raises funds for breast cancer research and support. www.komeneasternwashington.org
Spokane River Run 5K, 10K, 25K & 50K. Spokane. Loop courses through Riverside State Park, primarily single-track trails. www.spokaneriverrun.com
Spring Eagle 5, 10 & 20 Milers, Half Marathon & 50K. Sammamish. 8:30 a.m. Moderately technical trails with rolling hills. www.nwtrailruns.com.
Yakima Skyline Rim 25K. Ellensburg. 8 a.m. Tough but beautiful run. www.rainshadowrunning.com
Ghost of Tacoma Marathon & Half. Tacoma. 7 a.m. For maniacs and fanatics. www.tacomacitymarathon.com
Saturday, April 23
Do The Bloom 5K Color Run. Anacortes. 9 a.m. End race looking like a walking piece of art. www.anacortesartsfestival.com Grand Ridge 5 Mile, Half-Marathon, Marathon & 50K Trail Run. Issaquah. 8 a.m. www.evergreentrailruns.com Heritage Trail 3 & 7 Mile Run. Camas. 10 a.m. Unpaved trail alone Lacamas Lake. www.clarkcountyrunningclub.org Omak Orchards in Bloom Half Marathon & 10K. Omak. 8 a.m. Mostly flat, rural course with some rolling hills. www.omakorchardsinbloom.org. Seaport River Run 2.9 Miles & 10K. Lewiston, ID. Part of Dogwood Festival. www.seaportstriders.com Seattle Urban Trek. Seattle. Teams walk or run 7 miles as they navigate a series of checkpoints. www.SeattleUrbanTrek.org Snake River Island Hop 100K & 50K. Pasco. Flat course. www.plateautrailadventures.com Super Hero 5K. Bellingham. 9 a.m. Course traverses beautiful Whatcom Falls Park, ends at Blodel Donavan Park. www.superheroes5k.org Touching Haiti 5K. Orting. 9 a.m. Familyfriendly run on Foothills trail. www.touchinghaiti.org
MAY Boys & Girls Club Sammamish 10K & 5K. Sammamish. 7:30 a.m. Chip-timed event benefits Redmond/Sammamish club; kids’ 1K. www.sammamishrun.com
Eugene Marathon* & Half*. Celebrate the “Mother of all Marathons” with an actionpacked weekend at Historic Hayward Field. www.eugenemarathon.com SEE AD THIS ISSUE Horse Lake Half Marathon & 5 Miler. Wenatchee. 9 a.m. Trail runs through beautiful Horse Lake Reserve. www.runwenatchee.com
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 Tacoma City Marathon*, Half* & 5K*. Tacoma. Point-to-point courses over Narrows bridge. Kids’ and relay events. www.tacomacitymarathon.com
Sunday, April 24
Saturday, May 7
Mt. Si Relay and Ultra. Snoqualmie. Wave start. 59-mile relay for five-person teams; solo option. www.mtsirelay.com
Apple Blossom 10K, 5K & Kids’ 1 Mi. Wenatchee. Flat, fast course along river. www.appleblossom.org
Skagit Valley Ultras 50K, 50 Mile & 100K. Mount Vernon. www.pacultras.com/svultras.html
Blacklight Run 5K. Puyallup. 9 p.m. Glow-inthe-dark fun. www.blacklightrun.com
Top Pot Donut Dash 5K*. Seattle. 8:30 a.m. Run around Green Lake for Childhaven and stay for a hand-forged doughnut; kids’ dash. www.promotionevents.com SEE AD THIS ISSUE
Saturday, April 30
Run with Faith 5K & 10K. Issaquah. 10 a.m. Course includes city streets & Tiger Mountain trails. www.runwithfaith.org
Mel
Sunday, May 1
Tri-City Court Club Spring into Summer 5K & 1 Miler. Richland. 8:30 a.m. Flat and fast. www.3rrr.org
Bellevue 10K* & 5K. Bellevue. 8 a.m. Benefits Seattle Children’s Autism Center and Kinderling; kids’ dash. www.bellevuerun.com
HALF MARATHON 10K RUN / 5K FUN RUN ULTRA MARATHON / TRAIL RUN
MEL DICK ABBOTSFORD HAS RAISED $350
IBRAIHIM ETHIOPIA TWO FAMILIES NOW HAVE CLEAN WATER FOR LIFE
Aloha Moani Memorial 5K. Bremerton. 9 a.m. Benefits scholarship in honor of Moani Daniel. www.eventbrite.com
Cinco de Mayo 5K. Tacoma. 10 a.m. XC style course through Wright Park; kids’ miler. www.metroparkstacoma.org Cinco de Mayo Half Marathon* & 8K. Snoqualmie. 8:30 a.m. Flat and fast courses; 8K and Kids’ 1-miler also USATF-certified. www.runsnoqualmie.com Color Vibe 5K. Arlington. 9 a.m. www.thecolorvibe.com Free Them 5K. Shoreline. 9 a.m. Fundraiser to stop human trafficking. www.worldconcern.org/5k Girls on the Run Spring 5K. Seattle. Magnuson Park. www.girlsrun.org
THIS YEAR RUN + RAISE $150 PROVIDES A FAMILY CLEAN WATER FOR LIFE!
SIGN UP T ODAY AT
R U N F O R WAT E R . C A
M AY 2 9 , 2 0 1 6 9th Annual Event
ABBOTSFORD, BC CANADA
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RACE & EVENT SCHEDULE, CONTINUED Haggen to Haggen 5K*. Bellingham. 8 a.m. Slightly hilly course. www.gbrc.net Have a Heart 10K* & 5K. Mount Vernon. 9:30 a.m. Fundraiser for Skagit Community Action; 2K walk and kids’ 0.5 mile. www.haveaheartrun.org Inspiring Hope 10K & 5K. Mukilteo. 9 a.m. Benefits Susan G. Komen for the Cure. www.inspiringhope.info
UW Bothell Husky 5K. Bothell. 9 a.m. Benefits Alumni Scholarship Fun; kids’ races. www.uwb.edu/5krun
Totally Kids Only 1 mile and 2 mile. Tacoma. 9 a.m. For kids 14 and younger. www.metroparkstacoma.org
Walk/Run for the Animals 5K. Vancouver, WA. Timed 5K or 3-mile walk. www.southwesthumane.org/walk-run
Wild Goose Chase 5K. Wilbur. 8 a.m. Part of Wild Goose Bill Days. www.visitlincolncountywashington.com
Sunday, May 8
Sunday, May 15
The Color Run 5K. Seattle. www.thecolorrun.com
JBLM Half Marathon & 5K. Fort Lewis. 8 a.m. Open to the public. www.jblmmwr.com
Mother’s Day Half Marathon* & 5K. Kirkland. 7:30 a.m. Scenic tour of Kirkland, including waterfront; kids’ dash. www.promotionevents.com
Lost Lake 50K & 25K. Bellingham. 10 a.m. Scenic, steep and challenging. www.lostlakeultras.com Muddy Mutt 1 Mile. Carnation. Wave start. Untimed obstacle run for dogs & their humans. www.muddymuttevent.com
Snohomish Women’s Run Half Marathon & 10K. Everett. 8 a.m. Flat & fast course. www.snohomishwomensrun.com
Orcas Island Marathon & Half. Orcas Island. Trail run through Moran State Park.
Saturday, May 14
Run for Ribbons 10K, 5K & 1 Miler. Richland. 10 a.m. Benefits local families affected by cancer. www.runforribbons.org www.bellinghamtrail.com
Bay View Women’s Run, 10K, 5K & 2 Mile. Bay View. 10 a.m. Beautiful course includes Padilla Bay Shore Trail. www.bayviewwomensrun.com
Run for Your Mum 5K. Burlington. 9:30 a.m. Benefits Pregnancy Choices. www.runforyourmum.com
Cougar Mtn. Trail Run Series #1 – 5 & 10 Miles. Bellevue. 9 a.m. Series through “trail running paradise.” www.seattlerunningclub.
Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org
Roar and Soar 5K. Lynden. 9:30 a.m. Fisher Elementary School event. www.facebook.com/RoarAndSoar5k
Sunflower Marathon & Relay. Winthrop. 8:30 a.m. 26.7 miles of mixed trails through meadows of sunflowers. www.mvsta.com
Beat the Bridge 8K. Seattle. 8 a.m. Cross the University drawbridge before it goes up; certified course; 4 mile walk. www.beatthebridge.org
Capital City Marathon*, Half* & 5 Miler. Olympia. 7 a.m. Course features rolling hills and views of Rainier, Olympics and Puget Sound. www.capitalcitymarathon.org SEE AD THIS ISSUE Color the Way 5K. Yakima. www.yakimagreenway.org
Saturday, May 21
Dog Trot 3K & 5K. Auburn. 9:30 a.m. Flat course is dog-friendly. www.auburnwa.gov/events, (253) 931-3043 First People’s 5K. Olympia. 9:30 a.m. Evergreen campus run. www.evergreen.edu/multicultural/5k Liberty Lake 8-Mile Trail Run. Liberty Lake. 9 a.m. Challenging course. www.trailmaniacs.com
Presented by:
Run or walk our point-to-point half marathon route that uses the Kirkland Corridor trail. Guys and gals can both participate, but some motherly additions will be made. Onsite mimosa garden Onsite pre-race yoga Finish medals Gender specific tech shirts and much more!
JUANITA BEACH PARK KIRKLAND, WA http://promotionevents.com/md
Half Marathon 5k Kid’s Dash Benefiting:
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SUNDAY MAY 8th MOTHER’S DAY 2016
Sage Rat Run Half Marathon, 12K & 5K. Grandview. Half and 12K follow the Lower Yakima Valley Pathway. www.sageratrun.com
Spirit of Bellevue Community 12K & 5K*. Bellevue. 12K is also certified. www.spiritofbellevuerun.com
Self-Transcendence Solo & Relay Race 7 & 13 Hour. Seattle. 6 a.m. Scenic 1.52-mile mixed-surface course in Magnuson Park. us.srichinmoyraces.org/7and13
Sun Mountain 25K & kids 1k Race. Winthrop. 10 a.m. www.rainshadowrunning.com
Spring into Summer 5K & 1 Mile. Tacoma. Part of family event at PLU. www.fpyouthfirst.com Sun Mountain 100K, 50 Mile & 50K. Winthrop. 4:30 a.m. www.rainshadowrunning.com Viking Fest Road Race 5 Mi. & 1 Mi. Poulsbo. 9 a.m. Part of weekend-long festival. www.vikingfest.org
West Seattle 5K*. Seattle. 9:20 a.m. Benefits West Seattle H.S., part of Car Free Sunday on Alki. www.westseattle5k.com SEE AD THIS ISSUE
Saturday, May 28
Run For Water Half Marathon, 10K, 5K & Ultra. Abbotsford, B.C. One of the flattest and fastest courses in Canada; supports clean water projects. www.runforwater.ca SEE AD THIS ISSUE
Monday, May 30
Camp Gilead River Run 5K*. Carnation. 9 a.m. Loop course along the river. www.campgilead.org
Magnuson Series 5K, 10K & 15K Seattle. 10 a.m. Monthly series for health and fun, team option and kids’ dash. www.magnusonseries.org
JUNE
Dirty Rat 25K, 15K & 10K. Grandview. Trail runs. www.sageratrun.com
Seagull Splat Run 5K. Port Orchard. 10 a.m. www.fathomsoffun.org
Red Devil Challenge 10K and 25K Trail run. Cashmere. 8 a.m. Challenging run along single-track, well-maintained trails. www.runwenatchee.com
Soaring Eagle 5K, 10K, Marathon, Half & 50K. Sammamish. 8 a.m. Mostly single-track. www.evergreentrailruns.com
Beacon Rock 50K & 25K. North Bonneville. 8 a.m. Loop course covers best of state park trails. www.beaconrock50k.blogspot.com
Sunday, May 22
Rhody Run 12K. Port Townsend. 11 a.m. Great community event with hilly and scenic loop course; prize money for top finishers. www.rhodyrun.com SEE AD THIS ISSUE
Spring Festival 10K & 5K. Moses Lake. 8 a.m. Finishes at Surf n’ Slide Water Park. www.buduracing.com
Sunday, May 29
Priest Lake Spring Festival Run: Half Marathon, 10K, 5K, and Kid’s Dash. Priest Lake. 9 a.m. Flat to rolling hills. www.priestlakerace.com
THE Spokane Marathon
Saturday, June 4
Chuckanut Mtn. Marathon & Half. Bellingham. 7 a.m. Single-track mtn.trails. www.bellinghamtrail.com Dog Island 10K*. Guemes Island. 10:45 a.m. Beautiful rural course; 2 mile walk too. www.dogislandrun.com, cpellett95@gmail.com Flight for Sight 5K* & 10K*. Everett. 9:30 a.m. Benefits Guide Dogs of America; 1 mile walk. www.buduracing.com Girls on the Run 5K. Richland. 9 a.m. Columbia Point Marina Park. www.gotrsewa.org
Be Brave, Be Tough, Beat the Mountain, In the Buff!
Sunday, July 10, 2016
25th Annual Clothing Optional
Bare Buns Fun Run-West 5k fun run up the side of Tiger Mountain in Issaquah, start and finish at Tiger Mountain Family Nudist Park.
Register by 5/1 $25—By 6/1 $30—After 6/1 $35
Full • Half • 10K • Relay
Your choice of T-Shirt or Full color beach towel for all pre-registered by June 1st (after 6/1 while supplies last) Awards top 3 finishers in each age/gender plus random prizes Walkers Welcome—Children welcome with their parents
October 09 accept THE challenge www.TheSpokaneMarathon.com
NO SHUTTLES!! DRIVE DIRECTLY TO THE PARK!! 24050 SE 127th St, Issaquah, WA 98027
425-392-NUDE(6833)
Friday Night 7pm: Wine & Cheese Party Saturday 5pm : Carbo load Spaghetti Dinner & Dance with "8 Second Ride" Sun: 8-10am Registration 10:30am Kids Dash 11am Race After Race: Cave Man Food Truck, Mocha Motion, Cheri’s Kettlecorn Nudestrom’s Store & park fun! Visit website for more information, Online Registration & Driving Directions
http://www.TigerMtNudists.com
bbfr@TigerMtNudists.com
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RACE & EVENT SCHEDULE, CONTINUED Girls on the Run Spring 5K. Bellingham. www.whatcomymca.org Goldsborough Creek 7 Mile & 2 Miler. Shelton. Part of Forest Festival; kids’ .25 mile. 360-426-5821; www.masongeneral.com Green River Marathon*. Kent. 8:30 a.m. Flat with 2 short hills. www.greenrivermarathon.com Lake Wilderness Half Marathon, 10K & 5K. Maple Valley. 7:10 a.m. Part of multi-sport day. www.lakewildernesstriathlon.com Maritime Gig Family 5K. Gig Harbor. 9 a.m. Part of festival. www.maritimegig.com.
Rainer to Ruston 50 Mile Ultra & Relay. Mt. Rainer. Wave start. Follows the Foothills Trail from shoulders of Mt. Rainer to shores of Puget Sound. www.rainiertoruston.com SEE AD THIS ISSUE Self-Transcendence 2 Mile. Seattle. 8 a.m. Free monthly series, meet north of Magnuson Park boat ramp. www.seattle2miler.org Spartan Sprint 5K. Vancouver, BC. 9 a.m. Wave Starts. World’s best obstacle race. www.spartanrace.ca Survivor Mud Run 5K. Snoqualmie. Wave starts. Conquer 20 obstacles on the “muddiest day of your life.” www.survivormudrun.com Vashon Island 50K Ultra & 10 Miler. Vashon Island. 8:30 a.m. Trail run on varied surfaces. www.vashonultra.com
Sunday, June 5
Komen Race for the Cure 5K*. Seattle. 7:30 a.m. 1 mile walk and kids’ events too. www.komenpugetsound.org
North Olympic Discovery Marathon* & Half*. Port Angeles. Terrific course with stunning views along paved Olympic Discovery Trail, great support. www.nodm.com SEE AD THIS ISSUE OMC 5K & 10K. Port Angeles. 9 a.m. Finishes in time to watch NODM half and full marathoners come in; 10K is point-to-point on ODT. www.nodm.com REF Run 5K*, 10K* & Half Marathon*. Duvall. 8 a.m. Half and 5K are flat and fast, 10K is hilly and challenging, kids’ dashes. refweb.org/ref_run/
Rock ‘n’ Roll San Diego Marathon* & Half*. San Diego. 7 a.m. Run through historic neighborhoods including Balboa Park and Old Town. www.runrocknroll/sandiego SEE AD THIS ISSUE 46
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Shore Run 5K* & 10K*. Seattle. 8:15 a.m. Point-to-point course along Lake Washington Blvd. www.shorerun.com
The Teanaway Trail Run 5K & 10K, Half & Full Marathons. Cle Elum. Truly wild trail run in a sunny valley. www.nwtrailruns.com SEE AD THIS ISSUE Windermere Marathon* & Half*. Spokane. Liberty Lake to Spokane along the Centennial Trail; half begins in Spokane Valley. www.windermeremarathon.com SEE AD THIS ISSUE
Tuesday, June 7
Ravenna Run the Ravine 4K, 8K & 12K. Seattle. 6:30 p.m. 4.1K loop with low to moderate elevation gain on nicely groomed trails. www.nwtrailruns.com
Saturday, June 11
Color me Rad 5K. Spokane. 9 a.m. Untimed run. www.colormerad.com Cougar Mtn. Trail Run Series #2 – 8 Mi. & 14 Mi. Bellevue. 9 a.m. Series through “trail running paradise”; non-series 5K. www.seattlerunningclub.org Camano Crab Dash 5K & 10K. Camano Island. 9 a.m. Scenic and challenging course. www.camanocenter.org Dash for a Cure 5K & 10K. Moses Lake. 8:20 a.m. Run along the lake. www.buduracing.com
Furry 5K. Seattle. 10 a.m. Run through Seward Park with your dog and support the city’s animal shelters. www.furry5K.com Light at the End of the Tunnel Marathon*. North Bend. 7:30 a.m. Downhill; sells out early. www.littlemarathon.com/Tunnel
Saturday, June 18
Beach to Chowder 10K Run & 5K Run/Walk. Long Beach. 9 a.m. Scenic course along the ocean; stay for the chowder. www.beachtochowder.com Color Vibe 5K. Yakima. 9 a.m. www.thecolorvibe.com Freedom 5K. Vancouver, WA. 10 a.m. Kicks off marathon weekend. www.vancouverusamarathon.com Kaniksu 50-Mile Ultra & Ruck Race. Coleville. 6 a.m. Ruck race 5-person relay with 35 lb. rucksacks. www.kaniksu50.com Magnuson Series 5K, 10K & 15K. Seattle. 10 a.m. Monthly series for health and fun, team option and kids’ dash. www.magnusonseries.org Northwest Run/Walk for Epilepsy 5K & 1 Mile. Events in Seattle, Spokane, Bellingham, Silverdale, Tri-Cities, Olympia & Monroe. www.epilepsynw.org
Rock ‘n’ Roll Seattle Marathon* & Half*. Seattle. 7 a.m. Experience iconic Seattle sights and rock out to live bands every mile. www.runrocknroll.competitor.com/seattle SEE AD THIS ISSUE
Race Beneath the Sun 5 Miles. Bellingham. 10 a.m. Loop course is mostly trail; kids’.5 mile www.gbrc.net.
Tacky Tie 2 Miler. Tacoma. 9 a.m. Run in a tacky tie, w/your Dad. www.metroparkstacoma.org
Run Like a Girl 10K & 5K. Vancouver, WA. 10 a.m. Chip-timed run in Ft. Vancouver; kids’ 1K. www.secondstephousing.org
Taylor Mountain 5 Miles, Half Marathon, Marathon & 50K. Issaquah. 8 a.m. Singletrack trails. www.evergreentrailruns.com
Snoqualmie Valley Marathon, Half & 10K. Carnation. 9 a.m. Non-technical course is flat and fast. www.snoqualmievalleyhalf.com
Sunday, June 19
Sound to Narrows 12K & 5K*. Tacoma. 8:15 a.m. One of area’s largest races; Youth 5K, 2K Jr. Shuffle & Diaper Dash. www.soundtonarrows.org SEE AD THIS ISSUE
Sunday, June 12
Dad’s Day Dash 5K. Spokane. 9 a.m. Bloomsday “second seed” qualifier. www.snapwa.org Rattlesnake Ridge Run 5 Mile, Half Marathon & 50K. Snoqualmie. 7:30 a.m. Wellmarked and stocked trail runs. www.nwtrailruns.com San Juan Island Marathon, Half & 10K. Friday Harbor. Part of multi-sport weekend. www.lakedale.com/three-lakes-triathlon-andmarathon.php
The Bear Run 5K*. Maple Valley. 9 a.m. Moderately hilly course on wooded lakeside trails and back roads. www.maplevalleybearrun.com
Vancouver USA Marathon* & Half Marathon*. Vancouver, WA. 7 a.m. Runs through historic sites and along the Columbia. www.vancouverusamarathon.com
Echo Valley 10K, Half & Full Marathons & 50K. Chelan. 8:30 a.m. Spectacular views. www.evergreentrailruns.com
Tuesday, June 21
Forest 5K. Port Gamble, 8:30 a.m. Grass, dirt, maybe mud, and some small hills. www.rootsrockrun.com
Sunshine Salutation 5 & 10 Miles. Redmond. 6:30 p.m. Well-groomed trails, gentle hills through watershed preserve. www.nwtrailruns.com
#HowIRockOnRaceDay 1. My headphones to help me ROCK OUT! 2. The training guide I’m following. 3. Can’t wait for the sun in San Diego! 4. I can’t forget this to keep me on pace! 5. My favorite running shoes. Post your race day essentials by tagging your photo #HowIRockOnRaceDay #RNRSD
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REGISTER TODAY!
MARATHON | 1/2 MARATHON | 5K | RELAY ®
Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego TourismNOR Marketing District Funds. APRIL THWE S TAssessment RUNNER
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RACE & EVENT SCHEDULE, CONTINUED
Saturday, June 25
Bigfoot 5K & 10K. Yacolt. 9 a.m. Out-andback on country roads. www.sites.google.com/site/bigfootfunrun Deputy Saul Gallegos Memorial 5K & 10K. Manson. 8:30 a.m. 3K & 5K walk events too. www.saulmemorial.net Fleet Feet Matterhorn Madness 5K*. Bonney Lake. 9:30 a.m. Reg. includes tee, bratwurst dinner and free camping. www.databarevents.com/mm5k.asp Hot Foot 5K & 1 Mi. Port Orchard. 8:50 a.m. Benefits Fire District 7 scholarship fund. www.hotfoot5k.com Mt. Misery Mania 57-Mile “Interval” Relay. Asotin. 8 a.m. Runners choose leg distances, solo option. www.seaportstriders.com Olympia Dirty Dash 5K. Olympia. www.thedirtydash.com
Sunday, June 26 Scotiabank Vancouver Half Marathon*. Vancouver, B.C. Net downhill course runs along beaches, pacers available. www. canadarunningseries.com/svhm SEE AD THIS ISSUE
EARLY BIRD Monday, July 4. Run for Pies 5K* Carnation. 8:30 a.m. Competitive flat and fast course; runs on city streets and local trails. www.carnation4th.org. SEE AD THIS ISSUE. Sun, July 10. Bare Buns Fun Run 5K. Issaquah. Clothing optional trail run at Fraternity Snoqualmie Nudist Park. www.fraternitysnoqualmie.com. SEE AD THIS ISSUE. Sat, July 16. Olympia Lakefair Half Marathon*, 8K & 3K. Olympia. Scenic course in Heritage Park, fun finish area. www.ontherunevents.com/lakefair SEE AD THIS ISSUE.
Sat, July 16. Trials Legacy Marathon. 7 a.m. Olympia. In conjunction with Olympia Lakefair Half. Uses first ever women’s Olympic trials course, open to all. www.ontherunevents.com/legacymarathon SEE AD THIS ISSUE Sat, July 23. Foothills B&O Half Marathon. Buckley. Mostly on paved foothills trail, some road and rough trail. www.facebook. com/FoothillsBOHalfMarathon SEE AD THIS ISSUE Sun, Sep 25. Bellingham Bay Marathon*, Half* & 5K*. Bellingham. Beautiful point-topoint course with “a touch of trail.” www.bellinghambaymarathon.org SEE AD THIS ISSUE. Sunday, September 25. Race for a Soldier Half Marathon & 5K. Gig Harbor. Supports military personnel and their families; kids’ run too. www.raceforasoldier.org. SEE AD THIS ISSUE.
Join at
Clubnorthwest.org
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Sun, October 9. Portland Marathon* & Half*. Portland, OR. Consistently ranked as one of the premier running events in the country, course tours best of city. www.portlandmarathon.org SEE AD THIS ISSUE Sun, October 9. Spokane Marathon*, Half Marathon*, 10K*, and Marathon Relay. Spokane. Scenic and hilly, great aid station support. www.spokanemarathon.com SEE AD THIS ISSUE Sunday, October 23. Rock ‘n’ Roll Vancouver Half Marathon*. Vancouver, B.C. Iconic Vancouver with cityscapes, oceanfront running, and mountain views. www.rocknroll.com/vancouver SEE AD THIS ISSUE
MULTI-SPORT Saturday, April 9. Rage in the Sage Du. Benton City. 2.5 mi. XC r, b, 2.5 mi. xc r. www.3rrr.org.
Saturday, April 23. April Daze at Riverside Park Ride and Tie 12 & 35 Miles. Spokane. www.rideandtie.org. SEE AD THIS ISSUE
Monday, May 30. Trying for Troops Indoor Tri. Seattle. 10 min. timed s, b, and r. www.trying4troops.org Monday, May 30. Spring Festival Tri & Du. Moses Lake. Tri: .25 mi. s, 10 mi. b, 5K r; Du: 5K r, 10 mi. b, 5K r. www.buduracing.com
Sunday, May 1. Mt. Rainer Du. Enumclaw. Long & Short courses. www.buduracing.com
Saturday, June 4. Jr. Gap2Gap. Yakima. Multi-sport relay. www.yakimagreenway.org
Saturday, May 14. Fiasco In Pasco Du. Pasco. 5K r, 30K b, 5K r. www.3rrr.org
Sat, June 4. Lake Wilderness Tri. Maple Valley. Olympic, sprint & Kids’. www.lakewildernesstriathlon.com
Saturday, May 14. Jr. Ski to Sea. Bellingham. 3rd Grade+: running, 3-legged race, biking, soccer, obstacle course. www.skitosea.com
Sunday, June 5. Gap2Gap. Yakima. Multisport relay. www.yakimagreenway.org Sat, June 11. Moses Lake Tri. Moses Lake. Sprint, Olympic & USA Tri Retro distances. www.buduracing.com
Saturday, May 21. Mt. Adams Ride and Tie 12 & 25 Miles. Troutlake. www.rideandtie.org SEE AD THIS ISSUE
Sat, June 18. GoldenMan Tri & Du. Goldendale. Sprint w/ pool s; Du & 5K r. www.goldendalepool.com
Saturday, May 21. Troika Tri. Medical Lake. Half “Iron” & sprint. www.troikatriathlon.com
Sat, June 18. Lake Meridian Tri. Kent. Olympic, sprint & super sprint. www.lakemeridiantri.com
Sun, May 29. Iron Eagle Tri. Cheney. Sprint. www.ewu.edu/campus-recreation/specialevents/iron-eagle-triathlon
Sat, June 18. Three Lakes Tri. San Juan Island. Olympic and sprint distances. www.lakedale.com/three-lakes-triathlon-andmarathon.php
Sunday, May 29. Onion Man Tri. Walla Walla. Olympic. 1.5K Swim, 40K Bike, 10K Run. www.wwmultisports.com
Sat, June 18. Tri Monroe. Monroe. Sprint & super sprint distances, elite & age group divisions. www.trimonroe.com
Sunday, May 29. Ski to Sea. Bellingham. 90mile relay, seven legs, seven different sports. www.skitosea.com.
Register for any Salish Sea Series event and receive 15% OFF the other two! whidbeyislandmarathon.com
April 16, 2016
JUNE 5, 2016 nodm.com
June 5, 2016
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. 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.
bellinghambaymarathon.org
September 25, 2016
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RACE & EVENT SCHEDULE, CONTINUED Sat, June 18. Lake Meridian Tri #1. Kent. Olympic, sprint & super sprint. www.lakemeridiantri.com
TRACK & FIELD/ COLLEGIATE OUTDOOR
Sat, June 25. Lake Padden Tri. Bellingham. Competitive & recreational sprint. www.cob.org/services/recreation/races
Friday & Saturday, April 1 & 2. Stanford Invitational. Stanford, CA. www.gohuskies.com
Sun, June 26. Bellingham Kids’ Traverse. Bellingham. Run, bike & obstacle course. www.recreationnorthwest.org
Saturday, April 2. Sam Adams Open. Spokane, WA. www.wsucougars.com
Sunday, June 26. Black Hills Triathalon. Lacey. Tri:0.5 mile swim, 17.3 mile bike, 5K run. www.blackhillstriathalon.com
Friday & Saturday, April 8 & 9. Sun Angel Classic. Tempe, AZ. www.wsucougars.com Saturday, April 9. Pepsi Team Invitational. Eugene, OR. www.gohuskies.com
Sat, Sep 3 – Sun, Sep 4. Jedi Horsemanship Ride & Tie. Mt. Spokane. 12 + 25 mile, or 2-day 25+55 & 25+50 Endurance Ride. www.rideandtie.org SEE AD THIS ISSUE
Wednesday & Thursday, April 13 & 14. Mt. SAC combined events. Azusa, CA. www.wsucougars.com Thursday-Saturday, April 14-16. Mt. SAC Relays. Walnut, CA. www.goshuskies.com
TRACK & FIELD/ HIGH SCHOOL Thursday through Saturday, May 26-28. WA State Track & Field State Championships. 1B, 2B, 1A at E.W.U, Cheney. www.wiaa.com Thursday through Saturday, May 26-28. WA State Track & Field State Championships. 2A, 3A, 4A at Mount Tahoma High School, Tacoma. www.wiaa.com
Saturday & Sunday, May 14 & 15. Pac-12 Championships. Seattle, WA www.wsucougars.com Thursday-Saturday, May 26-28. NCA Regionals. Lawrence, KS. www.wsucougars.com Wednesday-Saturday, June 8-11. NCAA Outdoor Championships. Eugene, OR. www.wsucougars.com
COACHING & CLUBS Chuckit. Chuck Bartlett head coach. Train for any event. Weekly workouts and twice weekly group runs. All levels of ability welcome. 6-month program for $150. Includes T- shirt, training log and discounts on shoes at Super Jock ‘n Jill. Start any time. (206) 391-3448, (206) 522-7711, www.runchuckit.com.
Saturday, April 23. UW vs. WSU. Pullman, WA. www.wsucougars.com
RACEWALKING
Saturday, April 30. Cougar Invitational. Pullman, WA www.wsucougars.com
Racewalk Clinics. Green Lake Community Center, Seattle. 10 a.m. Second Saturday of every month. For beginners or intermediate walkers; by appointment only. Instructor Stan Chraminski (206) 327-9105, www.albionarts.com/racewalking.
Saturday, April 30. Ken Shannon Invitational. Seattle, WA. www.gohuskies.com Sunday, May 1. Payton Jordan Invitational. Stanford, CA. www.gohuskies.com Saturday & Sunday, May 7 & 8. Pac-12 Championships (multis). Seattle, WA. www.wsucougars.com
Second Saturday Race Around Green Lake. Seattle. Informal unjudged races every month. Meet at south side of Green Lake Community Center. 9 a.m. (206) 327-9105.
RESULTS FSRC RESO RUN 15K & 15 MILES FEB. 20TH, STEILACOOM
15K MALES 19 & Under Andrew Simon 1:05:28 Caleb Foxx 1:06:48 Ivan Gabriel 1:08:16 Jacob Kreidler 1:16:37 James Mattson 1:40:26 25-29 Cameron Crews 1:23:04 30-34 Adam Abrams 1:07:08 Jared Linke 1:09:33 40-44 Ross Gilbert 1:05:42 Allen Culp 1:08:26 Jj Golemboski 1:11:20 45-49 Greg Howell 1:11:19 50-54 John Becker 1:09:53 Terry Schimon 1:14:08 Kelly Heath 2:45:18 55-59 Arthur Dunn 1:01:06 Ron Metternich 1:28:56
50
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Gerald Martens 1:53:45 60-64 Stan Grochowski 1:14:48 Jay Gainer 1:21:45 Michael Lacombe 1:27:43 65-69 Timothy Oguri 1:10:44 Terry Wong 1:14:07 John Marsteller 1:16:47 Steve Boyer 1:29:32 70-74 John Schmidt 1:34:40 75 & Above Larry Wright 1:36:01 Jerry Carpenter 1:46:36
15K FEMALES 19 & Under Syrena Taylor 1:19:15 Francine Peredo 1:36:07 Fionnuala Ivey 1:43:47 20-24 Kyla Carter 1:32:32 Ana Reyes 2:15:25 25-29 Katie Taylor 1:01:37 Ariel Bruizeman 1:30:16 Anneli Dolmseth 1:34:09 Katie Dougherty 1:40:29 Hillary Paul 1:58:35 30-34 Jillian Peterson 1:01:43 Lisa Matson 1:04:15 Marietta Groh 1:30:35
NOR THWE S T RUNNER
Meredith Mathis 1:32:17 Sarah Rosado 1:58:34 35-39 Karen Antonowicz 1:13:36 Ann Miles 1:23:18 V. Rozendaal 1:24:23 Heather Jones 1:27:01 Marny Howell 1:29:19 40-44 Su Kwon 1:22:41 Jennifer Haley 1:25:38 Kecia Reichstein 1:31:04 Cheryl Hasson 1:37:01 Sarah Poppe 1:43:47 45-49 Mary Hatcher 1:05:54 Lisa Holste 1:13:12 Jeri Carr 1:26:12 Susanne Noble 2:03:52 Debbie Martens 2:08:57 50-54 Stephanie Stebich 1:23:58 Beth Worthington 1:42:44 Star Metternich 1:42:54 C. Shaughnessy 2:14:51 55-59 Sally Foth 1:53:15 Pam Ketzner 2:02:55 Jill Himlie 2:08:18 65-69 Barb Johnson 1:36:45
15 MI. MALES 20-24 Kyle Norris 1:28:32
APRIL 2 016
Dylan Smith 1:42:49 25-29 Ari Schorr 1:27:34 Alfredo San Pedro 2:17:44 30-34 Michael Falk 2:02:36 35-39 Haven Barnes 1:28:06 David Plotts 1:35:59 Daniel Rodriguez 1:44:10 Jesse Garner 1:59:35 N. Rozendaal 2:05:05 40-44 Bruce Antonowicz 1:38:50 Mark Brinklaus 1:44:12 Robert Bondurant 1:44:16 Kenn Clark 1:46:20 R.L. Sage Cousert 1:59:04 45-49 Gary Petro 1:40:09 David Hsu 1:46:26 Peter Stackpole 1:49:53 Steve Ellis 1:57:27 Brett Wittner 2:06:01 50-54 Michael Brisbois 1:44:46 Bruce Robie 1:54:27 Pedro Infante 1:59:19 Ian Cox 2:13:56 55-59 Mickey Allen 1:44:04 Bruce Christen 1:52:23 George Unruh 1:59:25 Phil Kriss 2:08:13
60-64 Alan Melling 1:54:52 Kent Sizer 2:06:07 Ron Copstead 2:11:22 65-69 Doug Beyerlein 1:52:47 Colvin Holm 2:40:42
15 MI. FEMALES 25-29 Lorelei Hamlin 2:16:50 30-35 Lori Kuyt 2:16:20 A. Dodson 2:38:41 40-44 Heidi Kriss 1:57:26 Amy Woolsey 2:25:30 Amy Wilson 2:31:27 C. Mangaroo 2:36:23 45-49 J.Naas-Blackburn2:09:30 A. M. Canchis 2:18:04 C. Thomas 2:28:00 B. Goodline 2:28:31 Ilka Judkins 2:32:11 50-54 M. Ellard-Ivey 2:13:16 P. Hubler 2:25:21 Sophia Petro 2:56:51 55-59 Deb Campbell 2:24:05 Lizzie Lee 2:36:07 B. Dorothy 2:40:43 Patti Davis 2:45:26 Jill Satran 3:10:16
Adventure Wenatchee . . . . . . . . . . . . . . . . 34 B&O Half Marathon. . . . . . . . . . . . . . . . . . 15 Bare Buns Run . . . . . . . . . . . . . . . . . . . . . . 45 Bloomsday. . . . . . . . . . . . . . . . . . . . . . . . . . 51 Capital City Marathon. . . . . . . . . . . . . . . . 39 Daffodil Challenge. . . . . . . . . . . . . . . . . . . 23 Eugene Marathon. . . . . . . . . . . . . . . . . . . 52 Lakefair Half & 8K. . . . . . . . . . . . . . . . . . . . 22 Mother’s Day Half. . . . . . . . . . . . . . . . . . . . 44 North Olympic Discovery Marathon. . . . 30 NW Trail Runs. . . . . . . . . . . . . . . . . . . . . . . 35 Portland Marathon. . . . . . . . . . . . . . . . . . . 5 Race for a Soldier. . . . . . . . . . . . . . . . . . . . 25 Rainier to Ruston. . . . . . . . . . . . . . . . . . . . 22 Rhody Run. . . . . . . . . . . . . . . . . . . . . . . . . . 15 Ride & Tie. . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Rock N Roll San Diego. . . . . . . . . . . . . . . . 47 Rock N Roll Seattle/Vancouver. . . . . . . . . 27 Run for Pies 5K. . . . . . . . . . . . . . . . . . . . . . 25 Run for Water . . . . . . . . . . . . . . . . . . . . . . . 43 Salish Seas. . . . . . . . . . . . . . . . . . . . . . . . . . 49 ScotiaBank Vancouver. . . . . . . . . . . . . . . . 7 Sound to Narrows. . . . . . . . . . . . . . . . . . . . 2 Spokane Marathon. . . . . . . . . . . . . . . . . . 45 Top Pot Donut Run. . . . . . . . . . . . . . . . . . . 31 Tulip Run . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 West Seattle 5K . . . . . . . . . . . . . . . . . . . . . 35 Whidbey Island Marathon . . . . . . . . . . . . 13 Windermere Marathon. . . . . . . . . . . . . . . 17
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